5 Essentials for Every Meal
Summary
TLDRIn this discussion, the speaker emphasizes the importance of cellular biology in diet, focusing on five key components for optimal cellular function: healthy protein, antioxidants, omega-3 fatty acids, probiotics, and fiber. They stress the role of these nutrients in supporting cell function and preventing disease, highlighting how specific foods can positively impact our health. The speaker shares their personal favorites for each category, emphasizing sustainably sourced meats, colorful fruits and vegetables, spices, fermented foods, seeds, and wild-caught fish, while advocating for a flexible, component-based approach to eating.
Takeaways
- 𧏠The speaker emphasizes a diet focused on cellular biology, aiming to support cells in their optimal function to prevent symptoms and diseases.
- đ„ A diet should provide molecular information that builds and instructs cells, affecting epigenetics and genetic expression.
- đ„© The speaker advocates for a diet including five key components for healthy cellular function: healthy protein, antioxidants, omega-3 fatty acids, a probiotic source, and a fiber source.
- đ Protein is crucial as it acts as a signaling molecule and is essential for anabolic processes and muscle maintenance.
- đ¶ïž Antioxidants are necessary to combat oxidative stress, which is a significant cause of modern diseases and symptoms.
- đ„Š Fiber feeds the microbiome, contributing to the production of short-chain fatty acids that have positive metabolic effects.
- đ” Probiotic sources support a diverse and abundant gut bacteria, which is vital for mental and physical health.
- đ Omega-3 fatty acids are important signaling molecules in the inflammatory response and help in resolving inflammation in the body.
- đ„Š The speaker prefers a variety of colorful fruits and vegetables for antioxidants, with a special mention of spices, tea, and cocoa as high sources.
- đ For protein, the speaker relies on sustainably sourced meats like ground game and pasture-raised poultry, along with beans and legumes.
- đż The speaker's favorite sources for fiber include seeds like chia and basil, as well as fruits like raspberries and avocados.
Q & A
What is the primary focus of the speaker's diet philosophy?
-The speaker focuses on cellular biology, emphasizing the molecular components that support cells in doing their best work, as all symptoms and diseases are the result of cellular dysfunction.
What are the five key components the speaker suggests including in every meal for healthy cellular function?
-The five key components are healthy protein, antioxidants, omega-3 fatty acids, a probiotic source, and a fiber source.
Why is healthy protein important according to the speaker?
-Healthy protein is important because it acts as a signaling molecule that can change the expression of nutrient-sensing cells in the gut and is crucial for anabolic processes like building and maintaining muscle mass.
How can diet help with oxidative stress?
-Diet can help with oxidative stress by including antioxidants, reducing the consumption of pro-oxidant foods, and expressing antioxidant genes in cells through certain foods.
What role does fiber play in the diet according to the script?
-Fiber feeds the microbiome, leading to the production of short-chain fatty acids which have a range of positive metabolic benefits.
What is the significance of omega-3 fatty acids in the diet?
-Omega-3 fatty acids are critical as they act as signaling molecules in the inflammatory cascade, helping to resolve inflammatory processes in the body and are found in whole foods like fish, seeds, and nuts.
How does the speaker suggest one should approach their diet?
-The speaker suggests a component-based approach rather than a dogma-based one, focusing on including the five key components in meals and eliminating refined grains, sugars, and seed oils.
What are some of the speaker's favorite sources of protein?
-The speaker's favorite sources of protein include ground game meats like elk, bison, venison, grass-fed beef, regeneratively sourced pork, pasture-raised chicken, turkey, beans, legumes, and eggs.
How does the speaker choose their fruits and vegetables?
-The speaker chooses fruits and vegetables based on color to ensure a variety of antioxidants, focusing on colorful options like purples, reds, yellows, and greens.
What are the speaker's favorite sources of antioxidants?
-The speaker's favorite sources of antioxidants include spices, tea, cocoa, pecans, and a variety of colorful fruits and vegetables.
What are the speaker's preferred sources of probiotics and fiber?
-For probiotics, the speaker prefers sauerkraut, cavass, kimchi, and unsweetened full-fat grass-fed yogurt. For fiber, the speaker likes basil seeds, hemp seeds, chia seeds, flax seeds, beans, legumes, raspberries, and avocados.
What are the speaker's favorite sources of omega-3 fatty acids?
-The speaker's favorite sources of omega-3 fatty acids are canned wild caught fish like salmon, mackerel, and sardines, as well as plant-based sources like hemp seeds, black seeds, basil seeds, and chia seeds, and regeneratively raised beef.
Outlines
đœïž Cellular Biology and Diet Principles
The speaker emphasizes the importance of cellular biology in understanding diet, advocating for a non-dogmatic, component-based approach. They present a diet that supports cellular function, focusing on molecular components beneficial to cells. The speaker argues that symptoms and diseases are manifestations of cellular dysfunction and that diet can play a crucial role in addressing this. They outline five essential components for healthy cellular function: healthy protein, antioxidants, omega-3 fatty acids, a probiotic source, and a fiber source. Each component is discussed in terms of its role in cellular signaling and overall health, with a particular focus on protein as a signaling molecule and its impact on satiety hormones and anabolic processes.
đ„ Adaptable Diets and Personal Food Choices
The speaker discusses the adaptability of the human body to various diets, mentioning the carnivore diet's low fiber intake and the body's alternative production of butyrate through fat oxidation. They stress the importance of eliminating refined grains, sugars, and seed oils from one's diet. The speaker then shares their personal dietary preferences, which include a variety of sustainably sourced meats, beans, legumes, and eggs for protein; a colorful array of fruits and vegetables from the farmers market for antioxidants; and spices, tea, and cocoa for their high antioxidant content. They also mention their favorite probiotic sources, such as sauerkraut and kimchi, and their fiber sources, including seeds and high-fiber fruits and vegetables. Lastly, they discuss their preference for wild caught fish and plant-based sources for omega-3 fatty acids.
đ Omega-3 Fatty Acids and Diet Conclusion
In the final paragraph, the speaker continues to elaborate on their diet, focusing on the inclusion of omega-3 fatty acids from both animal and plant sources. They mention canned wild caught fish as a staple in their pantry and appreciate the high omega-3 content in certain packages. Additionally, they highlight plant-based sources like hemp seeds, black seeds, basil seeds, and chia seeds. The speaker also notes that regeneratively raised beef contains a significant amount of omega-3s. This paragraph serves as a conclusion to the speaker's dietary philosophy, emphasizing the importance of a varied and nutrient-dense diet.
Mindmap
Keywords
đĄCellular Biology
đĄDiet
đĄMolecular Components
đĄSymptoms
đĄDisease
đĄHealthy Protein
đĄAntioxidants
đĄOmega-3 Fatty Acids
đĄProbiotic Source
đĄFiber
đĄEpigentic
đĄInflammation
đĄButyrate
Highlights
The diet focuses on cellular biology and molecular components that support optimal cell function.
All symptoms and diseases are the result of cellular dysfunction.
Food is considered molecular information that influences cell signaling and genetic expression.
Five key components for healthy cellular function include healthy protein, antioxidants, omega-3 fatty acids, a probiotic source, and a fiber source.
Protein acts as a signaling molecule for nutrient-sensing cells in the gut, influencing satiety hormones.
Antioxidants are crucial in combating the root cause of many diseases: excess oxidative stress.
Fiber feeds the microbiome, contributing to the production of short-chain fatty acids with positive metabolic benefits.
Probiotic sources support a diverse and abundant gut bacteria, which is essential for mental and physical health.
Omega-3 fatty acids are vital signaling molecules in the inflammatory cascade and help resolve inflammation.
Component-based eating is adaptable to various diets, including keto, vegan, Paleo, and ancestral diets.
The carnivore diet, though low in fiber, demonstrates the body's adaptability in producing butyrate through fat oxidation.
Sustainably sourced meats, beans, legumes, and eggs are preferred sources of protein.
Antioxidant-rich foods include a variety of colorful fruits and vegetables, spices, tea, and cocoa.
Probiotic sources like sauerkraut, kimchi, and grass-fed yogurt support a healthy gut microbiome.
Fiber sources include basil seeds, hemp seeds, chia seeds, flax seeds, beans, legumes, raspberries, and avocados.
Omega-3 sources include wild caught fish, hemp seeds, black seeds, basil seeds, and regeneratively raised beef.
The importance of eliminating refined grains, sugars, and seed oils from the diet for optimal health.
The adaptability of the body to different dietary approaches and the significance of individual biomarkers.
Transcripts
[Music]
everybody is going to want to know what
is your diet what is it yeah I mean for
me and I talk about this in the book I
really focus on cellular biology when I
think about diet and the diet that I've
presented in good energy it's very first
principles it's not dogmatic it's about
what molecular components do we know
support the cell in doing its best work
because if a cell is functioning
properly like we don't we don't have
symptoms so I think one framing when I
talk about diet that people need to
realize is that all symptoms and all
disease are necessarily the result of
cellular dysfunction there's no symptom
or disease that arises in a vacuum there
is cellular dysfunction happening if you
have a symptom or disease and one of the
key ways that we help our cells function
properly is the 70 metric tons of
molecular information that we put in our
mouths at our lifetime right that both
builds our body literally builds the
structure of the cells and also tells
the cells what to do changes our
epigenetics our cell signaling our
genetic expression so really thinking
about food as molecular
information and when I was really
looking at like what are the components
that cells can benefit from in their
journey to function properly there are
five things that I think are important
um one is I'll start with the one that
is so relevant to you which is healthy
protein like protein is an incredible
signal like we have well I'll run
through them all first and then we talk
talk about that a little bit so the five
things that I think are really important
for heal healthy cellular function that
we should include in every meal is
healthy protein antioxidants omega-3
fatty
acids a probiotic source and a fiber
source and so for different reasons each
of those can signal to our cells good
function the h i mean you talk about
this better than anyone literally on the
face of the planet but healthy protein
is like a signaling molecule we have
literally nutrient sensing cell in our
gut that see the amino acids and it
changes the expression of what they do I
think it's so funny the whole like gp1
Agonist conversation and like everyone
you know we're having this fever pitch
about these medications that are
exogenous gp1 analoges when in reality
when a nutrient sensing cell in the gut
the L cell is stimulated by specific
amino acids veiling is one of the ones
um but others glutamine um Arginine
others when it actually senses those
amino acids it produces glp1 in much
higher concentrations so certainly
there's a utility for these drugs in
certain patient populations but everyone
in America given the Obesity epidemic
should know how to stimulate their own
satiety hormones with specific food
nutrients so protein for so many reasons
obviously it's also um a signal to our
cells for anabolic processes for
building and maintaining muscle mass um
so many other purposes uh but then we
look at antioxidants you know one of the
biggest root cause causes of the
diseases and the symptoms that we have
today is excess oxidative stress it's
this like Firestorm happening inside our
cells um that we have the power through
three ways to actually improve with our
diet we can eat antioxidants we can
reduce our uh consumption of prooxidant
foods and we can also Express
antioxidant genes in our cells through
other Foods so that's a key one fiber of
course is going to feed our uh
microbiome which is the going to then um
produce short chain fatty acids which
have a whole range of positive metabolic
benefits our probiotic sources similar
to the fiber are going to support our
microbiome and um help us create the
diversity and abundance of healthful uh
bacteria in our gut that is so relevant
to all aspects of mental and physical
health and the omega-3 fatty acids are
so critical because if we're eating good
omega-3 sources first of all we're going
to be eating some really beautiful Whole
Foods like fish and seeds and nuts um
that have these compounds but they are
so important as a signaling molecule in
our inflammat Cascade and just like
oxidative stress uh chronic inflammation
is one of the key root causes of our
chronic disease epidemic and the
symptoms we're facing and Omega-3s which
incorporate into the cell membrane
literally form a substrate for
anti-inflammatory uh immune chemicals um
that can you know be very important in
uh resolving inflammatory processing in
the body so all that is to say when we
focus on getting those five components
in most all of our meals and the way we
do that is is by having a short list in
our head of our favorite sources of each
of those things of the protein Omega-3s
antioxidants fiber and probiotic sources
have your little mental list of your
favorite things in each of those
categories stock your kitchen with them
and then it's very mix and match just
like grab your hemp seeds grab your you
know sardines grab your beef whatever it
is and make a meal that has those um and
eating becomes much much simpler um so
anyways that's really how I try and
focus my eating is is component based
more than Dogma based and those
components could go from they could work
for keto they could work for vegan they
could work for Paleo they could work for
like ancestral diets maybe not carnivore
just because I do talk about fiber but
one fascinating thing about fiber and
carnivore and I actually make this
caveat in the book is that one of the
short chain fatty acids that your body
makes when you eat fiber is berate and
we also make butyrate on a very low carb
diet in a different way by actually
producing it through fat oxidation and
so even though carnivores aren't eating
fiber they're still making a very
similar molecule to what the microbiome
makes and are kind of getting it in a
different way and so that's the one I
would say exception but um long story
short that's yeah I focus on getting
those five components and eliminating
all refined grains refined sugars and
refined seed oils and that's how I focus
on my diet it's interesting because it
shows how adaptable the body is you'd
mentioned carnivore and yes the
carnivore diet is low in fiber but the
body can adapt and make berate yeah
there the body is amazing and I would
argue that it can adapt to various types
of diet you talked about protein you
talked about antioxidants Omega
probiotic and fiber what are your
favorite and I want to go through each
of these because I'm curious is to know
what your favorites are what is your
what's your favorite protein I'll run
through them super fast and basically if
you go to my kitchen and I've posted
videos of my kitchen this is essentially
what is my kitchen based on what I'm
about to say it's my favorite sources of
each of these things so for protein I
have a freezer full of ground Game Meats
which I get from both hunters and also
from force of nature or other really
wonderful regenerative companies so for
protein it's ground elk ground
bison um ground venison ground grass-fed
beef ground regener of pork um I also
have I'll have pasture raised chicken
breast uh chicken thighs uh turkey
things like that so basically lots of
really sustainably sourced Meats I also
do happen to love um beans and legumes
for protein and they don't affect me at
all in a negative way I know this for a
fact because my hscrp is less than3 so
for people who say that they're
inflammatory check your biomarkers um
but beans and legumes um and meat and
then I like eggs but eggs also aren't
the best protein Source like I you know
six grams per egg so I'd have to I I
usually supplement a little bit of my
protein each day with about three eggs
but mostly it's the meat that I get the
protein from really regeneratively
sourced what about the antioxidants
antioxidants it's just a kitchen full of
farmers market fruits and vegetables as
colorful and Rich colors as possible um
so I just try and get as many I
basically shop for my fruits and
vegetables based on color not based on
type because I can cook with any
vegetables and and you know low glycemic
fruits so purples Reds yellows greens
Etc lots of colorful fruits and
vegetables but the main antioxidant the
highest antioxidant sources are actually
spices uh tea uh cocoa and so using a
lot of cocoa in my cooking like 100%
organic cocoa tons of spices and then
teas um as a drink like green tea those
are some of the highest antioxidant
sources and then some nuts and seeds
have antioxidants the highest
antioxidant nut of all of them is pecans
actually so by by like a large margin so
I eat a lot of pecans uh for probiotic
sources I love sauerkraut I have like
five different types in my fridge from
the farmers market organic beet and
cabbage sauerkraut carrot sauerkraut
things like that I love cavass which is
a low sugar cucha alternative instead of
using sugar and tea to make a drink a
fermented drink it actually just uses
beets and water and that's it so the
fermented drink is basically from
fermenting the carbohydrates with beets
um I love kimchi and I love unsweetened
full fat uh grass-fed yogurt um and so
those are my main probiotic sources for
fiber it's basil seeds hemp seeds chia
seeds flax seeds beans legumes
raspberries which is the highest fiber
fruit and avocados which are very oddly
super high fiber so those are my main
fiber sources it is odd when when you
look at the breakdown like 13 grams of
fiber something but chia seeds and basil
seeds are great because they have like
five grams of fiber per tablespoon and
they're easy to sprinkle on salads um
and then for Omega-3s it's a pantry full
of canned wild cot fish that I put on
top of lots of different things so I
have wild cot salmon wild cot
mackerel um wild cot sardines from Wild
Planet I love those those will have like
2,000 milligrams of Omega-3s per package
and then in terms of plant-based
Omega-3s I love hemp seeds black seeds
basil seeds and she is seeds and um and
then certainly wild C or um
regeneratively raised beef has a decent
amount of Omega-3 so um so that's kind
of the spectrum of pretty much what I
eat
[Music]
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