I finally figured out the perfect meal strategy!

Summary

In this video, the speaker shares their personal journey of reducing sugar intake, starting with a misconception about fruit sugar leading to a year without fruit. They discuss the impact of processed foods on health and the importance of choosing whole, unprocessed foods. The speaker addresses the complexities of modern food production, including the manipulation of farm-raised salmon and the use of antibiotics in livestock. They also touch on the role of anti-nutrients in plant foods and the importance of a balanced diet, emphasizing protein intake and the role of fats and carbs in providing energy. The video concludes with advice on meal planning and the availability of one-on-one coaching.

Takeaways

• 🍏 The speaker initially avoided fruit based on a misleading belief about sugar content, highlighting the importance of accurate nutritional information.
• 🍬 A significant shift occurred when the speaker challenged themselves to a sugar-free diet, discovering it was possible to abstain from processed sugars.
• 🥗 The video emphasizes the negative health impacts of processed foods, which are often high in unhealthy fats, sugars, and artificial additives.
• 🐟 It's suggested that opting for whole foods like meat, fish, eggs, dairy, fruits, nuts, and vegetables is healthier than consuming processed items.
• 🚫 The script points out the manipulation in modern food production, such as coloring farm-raised salmon and gassing red meat to appear fresher.
• 🌱 There's a discussion on the overcomplication of food choices due to the internet, leading to confusion about what constitutes a healthy diet.
• 🌿 The presence of anti-nutrients in plants, like lectins and oxalates, is acknowledged, but the video suggests that moderate consumption is not harmful.
• 🥩 A recommendation for a diet rich in animal-based proteins is made, with specific suggestions on quantities for optimal health.
• 🥑 While plant proteins like nuts and legumes are acknowledged, they are considered incomplete and should be combined for a full amino acid profile.
• 🥦 Vegetables are positioned as low-calorie additions to meals, with the exception of potatoes, and are encouraged for their flavor and nutritional benefits.

Q & A

What did the cardiac surgeon in the YouTube video claim about glazed donuts and apples?

The cardiac surgeon claimed that a glazed donut has about half the sugar content of an apple.

Why did the speaker initially stop eating fruit based on the video content?

The speaker stopped eating fruit because they misunderstood the sugar content comparison made in the video, thinking that fruit was high in sugar and therefore unhealthy.

How long did the speaker challenge themselves to go without sugary foods?

The speaker challenged themselves to go without sugary foods like candies, cookies, cakes, ice cream, and donuts for 30 days.

What was the speaker's experience after completing the 30-day sugar-free challenge?

The speaker was surprised that they survived the 30 days without any sugary foods and never went back to eating processed sugar.

Why did the speaker avoid fruit for an entire year?

The speaker avoided fruit for a year because they mistakenly believed that since fruit contains sugar and sugar is bad, fruit must be harmful.

What is the speaker's view on processed foods and their impact on health?

The speaker believes that processed foods are not healthy because they are often high in palatable but toxic ingredients like food colorings, bad fats, refined sugars, and chemicals, and lack essential nutrients.

How does the speaker feel about the manipulation of food in the grocery store?

The speaker expresses concern about the manipulation of food, such as farm-raised salmon being made redder and red meat being gassed to preserve color, as these practices can mislead consumers about the quality and healthiness of the food.

What advice does the speaker give regarding the consumption of anti-nutrients in plants?

The speaker advises that consuming anti-nutrients, or plant toxins, in moderation is not necessarily harmful, and that a varied diet can help avoid excessive intake of these compounds.

What is the speaker's recommendation for daily protein intake?

The speaker recommends at least 16 ounces of meat, four eggs, and 1 to 2 cups of dairy for daily protein intake, adjusting based on individual needs such as age, height, weight, gender, and activity level.

How does the speaker approach carbohydrate intake for different groups of people?

The speaker suggests reducing carbohydrates for those with blood sugar issues, diabetes, or hormone healing needs, and increasing carbohydrates for active individuals who may under-eat.

What is the speaker's perspective on vegetable consumption?

The speaker views vegetables, except potatoes, as low in calories and primarily serving to add flavor, color, and variety to meals. They advise eating as many vegetables as desired unless it causes discomfort.

Outlines

00:00

🍏 Misguided Sugar Avoidance and Diet Changes

The speaker recounts their experience of reducing sugar intake by avoiding fruit based on a YouTube video's misleading information. They initially stopped eating fruit and continued with candy, then challenged themselves to a sugar-free diet for 30 days, which they successfully completed. This led to a year-long avoidance of fruit. The realization came after a celebratory plum eating session post-engagement. The paragraph emphasizes the confusion caused by internet food opinions and the journey towards understanding healthy eating, with a focus on avoiding processed foods.

05:00

🛒 The Downsides of Processed Foods and Modern Farming

This section discusses the negative aspects of processed foods, which are often high in unhealthy ingredients and lack essential nutrients. The speaker points out that such foods were less common in the past, coinciding with lower rates of chronic diseases. They also touch on modern farming practices, such as the use of antibiotics and chemicals, and how they affect both the quality of the food and the health of consumers. The paragraph concludes with advice to consume foods from the outer aisles of the grocery store, which are less processed.

10:01

🌱 The Impact of Modern Agriculture on Nutrient Content

The speaker elaborates on how modern agricultural practices have led to a decline in the nutritional value of food. They mention the use of monocropping, poor farming practices, and the decline in soil health, which in turn affects the mineral content of the produce. They also discuss how food processing has altered the composition of common foods like ice cream and bread, often for the worse. The paragraph highlights the importance of seeking out nutrient-dense foods and the challenges of doing so in a world filled with processed and manipulated foods.

15:02

🥦 Balancing Macronutrients for Optimal Health

In this part, the speaker focuses on the importance of protein in the diet, suggesting specific amounts for clients based on their physical activity and health goals. They differentiate between complete proteins found in animal sources and incomplete proteins from plants, emphasizing the need for balance. The speaker also discusses the role of fats and carbohydrates in providing energy and how adjusting these macronutrients can cater to individual health needs. They conclude with advice on consuming vegetables for their nutritional benefits without overdoing it, especially for those who need to increase calorie intake.

Keywords

💡Sugar Content

Sugar content refers to the amount of sugar present in a food item. In the video, the concept is used to compare the sugar content of glazed donuts and apples, and grapes and candy bars, to challenge common misconceptions about 'healthy' and 'unhealthy' foods. The video suggests that some fruits, which are often considered healthy, may have higher sugar content than certain candies, indicating that sugar content alone should not be the sole determinant of a food's health value.

💡Processed Foods

Processed foods are those that have been altered from their naturally occurring state through methods such as canning, freezing, or adding preservatives, flavors, colors, and other ingredients. The video discusses how these foods, including chips, sodas, and candies, are often high in unhealthy ingredients like refined sugars and artificial additives, and are linked to various health issues. The video emphasizes that minimizing processed foods is a key step towards a healthier diet.

💡Anti-nutrients

Anti-nutrients are substances found in certain foods that can interfere with the absorption of nutrients in the body. The video mentions that many plant-based foods, such as fruits, vegetables, nuts, and legumes, contain anti-nutrients like lectins, oxalates, and phytic acid. The video suggests that while these substances can cause issues for some individuals, especially in large quantities, they are not inherently harmful and can be part of a balanced diet.

💡Oxalates

Oxalates are a type of anti-nutrient found in some plant foods that can potentially contribute to health issues like kidney stones and arthritis. The video provides a list of foods high in oxalates and discusses the importance of consuming a varied diet to avoid excessive intake of oxalates. It also mentions that consuming oxalate-rich foods in moderation is unlikely to cause significant health problems for most people.

💡Farm-Raised Salmon

Farm-raised salmon is salmon that is raised in aquaculture farms rather than being caught in the wild. The video points out that farm-raised salmon is often manipulated to appear more red, which is perceived as healthier by consumers. This example is used to illustrate how food manipulation for aesthetic appeal can mislead consumers about the true nutritional value of the food.

💡Monoculture

Monoculture is the practice of growing a single type of crop in a field or on a large scale. The video discusses how monoculture, along with poor farming practices, has led to a decline in soil health and mineral content. This, in turn, affects the nutritional value of the produce grown in such soils. The video implies that a more diverse and natural approach to agriculture could lead to healthier and more nutritious food.

💡Thrive Marketplace

Thrive Marketplace is mentioned in the video as an online platform that offers organic and non-toxic products, including food and personal care items. The video suggests that using such platforms can be a way to access healthier food options, especially for those who do not have access to quality food locally. It is presented as an alternative to traditional grocery shopping for those seeking to improve their diet.

💡Bioavailability

Bioavailability refers to the proportion of a nutrient that can be absorbed and used by the body. The video discusses how animal-based foods like meat, eggs, and dairy are considered to have high bioavailability, meaning they provide complete and easily absorbed proteins. In contrast, plant-based proteins like those from beans and nuts may lack one or more essential amino acids, requiring a combination of different foods to achieve a complete protein profile.

💡Dietary Fat

Dietary fat is an essential macronutrient that provides energy and supports various bodily functions. The video explains that fats, particularly from sources like butter, ghee, and avocados, can be important for increasing calorie intake and supporting hormone health. It also touches on the idea that dietary fat intake should be adjusted based on individual needs, such as activity level and health conditions like diabetes.

💡Vegetables

Vegetables are plant-based foods that are typically low in calories and high in vitamins, minerals, and fiber. The video suggests that vegetables, with the exception of potatoes, are generally low in calories and should be consumed freely as they add flavor, color, and variety to meals without significantly impacting overall calorie intake. The video also implies that vegetables can be a good source of dietary fat when combined with healthy fats like butter or cheese.

Highlights

A cardiac surgeon's claim that a glazed donut has about half the sugar content of an apple influenced the speaker to stop eating fruit and continue eating candy.

The speaker challenged themselves to stop consuming sugar altogether for 30 days, which they successfully did, leading to a permanent change in their diet.

Processed foods are often unhealthy due to their high palatability, lack of nutrients, and presence of toxic ingredients.

The speaker suggests that most health experts agree on the negative health impacts of processed foods.

Modern food production practices, such as the use of antibiotics and hormones in livestock, are criticized for their impact on health.

The speaker points out that fruits and vegetables are often grown for sugar content and size rather than nutritional value.

The nutritional content of soil and, consequently, the food grown in it has declined due to monocropping and poor farming practices.

The speaker argues that the fear-mongering on the internet about food can lead to confusion and misinformation.

Dr. Shawn Baker suggests that modern environmental factors, not plant foods, may be the cause of increased intolerance to small amounts of plant toxins.

The speaker emphasizes that a diet free of processed junk food and focused on nutrition is key to health, regardless of specific dietary choices.

Thrive Marketplace is recommended as an online source for organic and non-toxic food and household products.

Oxalates, a type of plant toxin, are found in many common foods, but their impact on health is dependent on the overall diet and not just their presence.

The speaker advises a diet prioritizing animal-based proteins, such as meat, eggs, and dairy, for their complete amino acid profile.

Vegetables, with the exception of potatoes, are considered low in calories and are recommended for their flavor and ability to deliver fat through added toppings.

The speaker offers one-on-one coaching for personalized meal plans and nutrition advice.

Transcripts

August 28th 2020 I saw a YouTube video

where a renowned cardiac surgeon said

the glazed donut has about half of the

sugar content of an apple the cup of

grapes actually has two times the sugar

content of this Hershey's candy bar

grapes are a sugar bomb give fruit the

boot at that point I stopped eating

fruit and continued eating candy I mean

I knew back then that that was a silly

thing to do but I wanted to just try and

have less sugar in my diet and I knew

realistically it would be hard for me to

give up the candy and easier for me to

give up fruit so I stopped having fruit

and then once I got used to not having

fruit in my diet I then challenged

myself to stop having sugar altogether I

just wanted to see if it was possible

for me to make it 30 days without any

candies Cookies Cakes ice cream donuts

and to my surprise I actually survived

and I never went back to eating

processed sugar

now I actually continued to not have

fruit for an entire year because I

thought well if fruit has sugar in it

and sugar is bad then surely fruit is

trying to kill me right well it wasn't

until August 2021 where I got engaged

and we celebrated by having plums I know

turn up it's a party I mean if you ain't

eating plums after getting engaged did

you even really celebrate anyway today's

video is all about food tidbits I've

heard on the internet and everything you

hear on the internet is true right and

why I no longer believe certain food

opinions and just overall this video is

going to cover how to know what to eat

since nowadays the internet does a good

job of confusing us of what is

considered healthy okay let's talk about

processed foods since that's the easiest

one to cover the majority of people will

agree chips sodas candies cookies french

fries crackers cakes any processed food

really isn't that healthy why because

they're highly palatable so they're very

tasty and easy to overeat though they

also have toxic ingredients food

colorings inflammatory overheated bad

fats refined sugars lots of chemicals

and a bunch of nauy naties up in them

and not a lot of goodies there's not

tons of protein vitamins minerals

nutrients in these highly processed

foods so they don't really add to Health

in fact they take away from health I

mean if we just look back 100 years ago

we had a lot less of these processed

foods and we had a lot less heart

attacks Strokes obesity and diabetes

pretty much any vegan carnivore

Mediterranean Dieter keto paleo any kind

of diet Guru you follow or any doctor

any nutritionist they'll say processed

foods really isn't in our best interest

I don't have to have a PhD or be a

scientist in a Laboratory Testing on Lab

Rats these processed foods I can pretty

much just think hey you know what this

doughnut doesn't have vitamin D protein

calcium copper magnesium iron vitamin A

in fact where did these rainbowy Fruity

Pebbles come from did they grow out of a

garden did they come from an animal

uh-uh these rainbow Fruity Pebbles were

made from chemicals in a laboratory

these did not grow out of a garden now

is having some junk food once in a while

the end of the world no but you know the

more you can limit it the better all

right so if we aren't eating processed

junk Foods then we're left to eat the

outside aisles of the grocery store meat

fish eggs dairy fruits nuts and veggies

and now this is where I turn into the

bad guy unfortunately nowadays it seems

most food has either been dyed sprayed

poked manipulated in some shape or form

I want to say it's mostly out of Good

Intentions as for the most part they are

just trying to find ways to increase the

shelf life of real food so that way it

can be shipped across the country but

here's the dealio farm raised salmon is

manipulated to be more red as most

customers think that if their food is a

certain color then it's healthier red

meat in the grocery stores is gassed to

preserve its color to make customers

think that the meat is fresh when in

fact it's a little bit old and of course

cows pigs chickens and fish are fed corn

soy and Grains to make the animals grow

quicker and fatten them up which these

three crops are sprayed with a lot of

pesticides and other chemicals and then

because these animals are eating a diet

that is not evolutionary appropriate for

their stomachs they are fed antibiotics

and medications the cows don't want to

be eating these Foods so they are given

Tums to make their tummies not hurt as

much so they keep keep eating likewise

fruits and veggies are grown for sugar

content and size because who wants to

buy a tiny Apple when you can get one

the size of a softball most produce is

grown in different countries and because

they have to ship them across the world

the produce is picked off the tree

before it's ripe some produce is even

coated with apal which is a tasteless

colorless odorless coating made from

mono and diglycerides AKA hydrogenated

soybean and canola oil put on the

outsides of produce to increase sh life

and make the produce appear fresh when

in fact it's most often several months

old on top of that nowadays due to

monocropping and poor farming practices

the health of our soil isn't what it

used to be the soil has less minerals in

it therefore the prod growing from it

also has less minerals in it there's

stats out there that 100 years ago if

our grandparents would have eaten one

orange we would have to eat seven

oranges today to get the same amount of

vitamin C fiber all the different

nutrients in an orange today I'd have to

eat seven in comparison to 100 years ago

to the one orange giving me that same

equivalent of nutrition ice cream used

to be raw milk honey organic vanilla and

egg yolks nowadays most ice creams

include things like pasteurized milk

seed oils refined sugars emulsifiers

food dyes and other artificial

ingredients traditional bread used to be

organic flour salt water olive oil

sourdough starter and fermented for

several days nowadays many breads are

made with GMO flour that's refined

bleached with chlorine containing seed

oils and not fermented I could go on and

on but I think you get the point most

food has been some sort

of up in her so what are we going to do

about it well buy from local farmers or

farmer markets if you can otherwise just

find some piece of mind that we are

going to do the best that we can do so

this is why online you're going to see

everyone talk and smack about different

foods because it's easy to fear-monger

and explain all the horrible things

going on in supermarket food the vegans

will say red meat causes cancer

saturated fat will clog your arteries

without any evidence or proof to back

this up there's nothing that proves this

and then the carnivores will say that

plants are trying to kill you and poison

you and meanwhile you're sitting

thinking wait hold up how come I know

several people in my family or just

thousands of people around the world who

lived to be in their '90s or hundreds

very healthy and they had plants in

their diet every day yes plants have

anti-nutrients in them we're talking

fruits vegetables nuts legumes coffee

tea anything that comes from a plant

does have what's called anti-nutrients

in them also known as plant toxins like

lectins oxalates Fates there are these

different plant compounds that can cause

humans gut distress skin inflammation

and mental health issues ETC however a

few years ago I talked to Dr sha Baker

who is known for being the Godfather of

the carnivore diet he made carnivore

very popular by going on Joe Rogan's

podcast a few years ago anyway I asked

Dr sha Baker why do you think nowadays

it seems that more and more people can't

tolerate the small amounts of toxins in

plants like for example Jordan

Peterson's daughter Michaela Peterson

she's been eating a carnivore diet for

several years and she says that if she

has a little bit of black pepper on her

steak she's going to have more arthritis

she'll be back on medications her mental

health is ises get worse and so Dr Baker

why is it that nowadays it seems people

have major reactions to the small

amounts of toxins in plants and he said

Lily humans should be able to tolerate

plant Foods however nowadays we're

exposed to more 5G radiation emfs

vacines medications glyphosate

pesticides chemicals canola oil refined

sugars processed junk Foods alcohol

cigarettes the list goes on of things

that we are exposed to where nowadays

even a baby born into this world they

likely have more of a suppressed immune

system and compromised gut in comparison

to people in the past if someone can't

tolerate a little bit of black pepper

that's not a signal to me that that

person has a really strong robust immune

system that person to me isn't the gold

standard for health people will say well

if that diet was so healing and really

saved some people's lives therefore this

diet must be the healthiest diet for all

people and I should do that by all means

I think a carnivore diet can be a really

healthy way to eat and and if it's

working for you fantastic I myself eat a

very meat heavy animal-based diet but

I'll never forget the first time I spoke

with Dr Ted non and he said just because

it's possible for people to eat only

meat and be healthy doesn't mean it's

optimal even Michaela Peterson has said

in several videos she wishes she could

have more Foods if she could she would

have more variety but she can't and yes

Michaela Peterson she looks fantastic

and she's super healthy and she eats a

carnivore diet but then there's also

thousands and millions of people who

don't eat a carnivore diet who look good

and also are very healthy I think likely

what all these healthy individuals have

in common is they're avoiding processed

junk food and seeking out nutrition as

much as possible also we order a lot of

our food from our local farmer though if

you don't have access to quality food

and good grocery stores near you there's

so many options for quality food online

we specifically order things like

grass-fed beef sticks wild caught

sardines mustard ghee which is clarified

butter but in my opinion ghee is way

yummier than butter so we order certain

foods that we can't get from our local

farmer online through what's called

Thrive Marketplace which is an online

membership based grocery store that has

different organic Meats Seafood Personal

Care items non-toxic Beauty Supplies we

even order things like our denif floss

soaps laundry detergent dishwasher

detergent all sorts of really clean

ingredient household supplies we can

order through Thrive Marketplace which

is kind of like in Amazon where it's an

online store where you can buy Goods

though Thrive yearly membership fee is

less money than Amazon's where Thrive

yearly membership fee is only $60 and I

saved $72 on my first order and I've

saved money every time I've ordered with

them plus if you don't save your $60 by

the end of the year Thrive will credit

you back the difference

so to me there's no downside to using

Thrive it's just another option to buy

groceries at affordable prices you can

get an additional 30% off your first

order plus a free gift up to $60 by

using the link in the description or you

can get those same savings by going to

thrivemarket.com

lillye all right let's go back to

talking about anti-nutrients also known

as plant toxins one specific toxin in

plants is called oxalates which is most

prominent in almonds blackberries

spinach sweet potatoes cacao rhubarb and

I'll just throw up a list with the foods

highest in oxalates and to many oxalates

is most known for contributing to kidney

stones and arthritis you that's not an

exhausted list there's many Health

implications of having too many oets all

the time but then I spoke with Sally

Norton and Elliot Overton who these two

they are like the oxalate experts their

research and whole life's work is in

studying and talking about oets and yet

both of them have foods with oets in

them Elliot's like I have potatoes every

day and when eaten in low Amounts is not

necessarily going to cause people a

problem so what I would say is is that

if you know someone's only got one kind

of source of oxalate in the diet chances

are it's going to be difficult to eat

enough of that one food to get massive

amounts of oxalate in the diet if on the

other hand someone who has a breakfast

they have almond flour toast almond

butter on that they'd have a whole bowl

of berries with that one of the kind of

fads is to make smoothies that someone

puts in raw cacao powder spinach some

other greens into the smoothie and then

for lunch then they have sweet potato so

you see how it's like a cumulative

effect it's like a conglomeration of all

of those things adding up to a massive

amount whereas if it's just coming from

like one or two things chances are

that's not going to be causing massive

amounts of these issues it's probably

not even going to be that much of a

problem for most people having a little

bit should be a non-issue having a

little bit of nuts shouldn't be

catastrophic having a little bit of

fruit or a little bit of vegetables can

be okay but if someone's eating the only

nuts diet and have nuts for breakfast

lunch and dinner every single day yeah

they're likely going to have some sort

of bloating gas maybe blood in stool

probably some constipation you're

probably not going to feel your best

eating the only nuts diet if I was

someone eating an only fruit diet and I

was just having fruit for breakfast

lunch and dinner then sure that could be

a lot of sugar but I'm not concerned

that having one or two pieces of fruit

is a lot of sugar for me again the

difference between an apple or fruit and

a doughnut is that the apple is going to

have polyphenols antioxidants fiber

vitamin C magnesium potassium copper

vitamin B6 whereas a donut a donut

doesn't have Jack crack lack I watched a

Dr gundry Dr Mike podcast and one thing

Dr Mike kept saying was Dr gundry you

keep telling people to avoid eating

apples meanwhile the vast majority of

people the majority of people in the

population are eating cookies and cakes

how many patients do you have coming

into your office who are eating zero

processed junk food and yet they're

riddled with diabetes and obesity

because they're eating too many apples I

think social media is fantastic because

we can share our experiences and learn

from other people's mistakes though at

the same time then we over complicate

food I say when trying to figure out

what to eat start with real h foods and

specifically prioritize protein protein

is so critical for our bones our muscles

the structure of our bodies Our immune

system and so I tell my clients to get

in at least a pound of meat at least 16

o of any kind of meat chicken shrimp

fish bison elk ground beef sausages any

kind of meat so that by the end of the

day when we add up breakfast lunch and

dinner we're at about 16 oz or a pound

of meat then after that depend depending

on age height weight gender activity

level for the most part I'm suggesting

for my clients to have 16 ounces of meat

plus 4 eggs and 1 to two cups of dairy a

day whether that be milk yogurt sour

cream cottage cheese heavy cream any

kind of dairy if you don't tolerate

Dairy have more eggs if you don't

tolerate eggs have more meat these

animal foods are considered bioavailable

and complete proteins whereas things

like nuts and legums so beans lentils

and chickpeas lack one or more of the

essential amino acids that the body

needs and cannot make thereby these are

not considered complete proteins now

that doesn't mean these foods are bad

and should be avoided it just means you

do have to mix and match and food combin

to make them a complete protein and they

don't have as many vitamins and minerals

as animal Foods so I tell my clients

yeah get in that 16 ounces of meat four

eggs and 1 to two cups of dairy and then

after that if you're still hungry then

we can talk about about these plant

proteins as like a bonus also I'm sure

me saying 16 o of meat four eggs and 1

to 2 cups of dairy sounds like a lot of

food but it's only 13 to, 1600 calories

depending on the choice of meat

someone's eating so if someone has o of

meat being ribey more fatty then they

might be on that higher 1,600 calorie

range whereas if that 16 o was coming

from leaner Meats like shrimp chicken

turkey Cod then the calorie number would

be close closer to, 1300 which I never

recommend anyone not even my weight loss

clients to go that low 1300 is 2 little

calories so anyway we start with the 16

oz of meat four eggs and 1 to 2 cups of

dairy and then for most people that's

going to cover a lot of people's protein

needs it's about 140 to 180 g of protein

again depending on the kind of meat or

dairy that someone's choosing and so

therefore because we're still so low

calorie and we need to increase the

calorie the protein's pretty much

covered of course we can still increase

some protein for certain individuals but

for the most part I'm going to be

increasing the calories from either more

fats or more carbs fats and carbs

provide the energy for our bodies and so

if I was just eating loads and loads of

protein and not enough fats and carbs

I'd likely feel pretty tired low energy

and want to take a nap so if we're

starting with 16 o of meat four eggs and

1 to 2 cups of dairy again that's very

low calorie that's in you know calorie

deficit even for my weight loss clients

therefore we want to increase some of

those calories either from fats and

carbs or both or maybe just a little bit

of protein essentially if someone

doesn't exercise or if they have blood

sugar issues or if they have diabetes or

if they're trying to heal their hormones

I will dial down the carbohydrate knob

and increase the fats either in the

forms of butter ghee Tallow chicken

skins bone marrow pork belly avocados

cod liver oil adding add coconut oil

into coffee or heavy cream or for people

who don't have diabetes and they're more

active maybe they tend to undereat then

I'll usually turn up the carbohydrate

knob and we'll add in some Whole Food

forms of carbohydrates from fruit honey

milk potatoes and maybe white rice

notice how with both groups of people I

did not say I would increase calories

with vegetables with the exception of

potatoes because most vegetables with

the exception of potatoes are very low

calorie so if the goal is to increase

calories well vegetables don't really

help us with that goal I don't even

count vegetables in my client's calorie

count because they're just so little

calories I mean unless you're putting

cheese on your broccoli and some butter

on your brussel sprouts then I would

count the cheese and the butter but most

veggies themselves with the exception of

potatoes are very low calorie vegetables

mainly add bulk flavor color and variety

to the plate so with the exception of

potatoes I say to my clients whatever

group of people you fall into whether

you have diabetes or not you can have as

many vegetables as you want until it

hurts you meaning you are having stomach

pain and bloating and gas and your CIS

is getting worse and you're having brain

fog and you just don't feel very good

okay then I would pull back on the

veggies I myself don't have very many

veggies because well two words Buddha

belly and they don't really help me in

increasing my calories I think of

veggies as just added flavor and good

deliveries of fat so you can add the

butter you can add the cheese and get in

more fat calories that way I know people

like their veggies so I tell my clients

eat as many veggies as you want until it

hurts you I also offer one-on-one

coaching where I help create meal plans

answer more of your questions and so if

you're looking to talk more one-on-one

I'll leave a link to my coaching in the

description by subscribing and liking

this video it helps this message reach

more people so by saying yes to Lily

you're helping me help more people I

hope you have a happy day and I'll see

you in the next one