5 Essentials for Every Meal

Summary

In 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

• 🧬 The speaker emphasizes a diet focused on cellular biology, aiming to support cells in their optimal function to prevent symptoms and diseases.
• 🥗 A diet should provide molecular information that builds and instructs cells, affecting epigenetics and genetic expression.
• 🥩 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.
• 🍇 Protein is crucial as it acts as a signaling molecule and is essential for anabolic processes and muscle maintenance.
• 🌶️ Antioxidants are necessary to combat oxidative stress, which is a significant cause of modern diseases and symptoms.
• 🥦 Fiber feeds the microbiome, contributing to the production of short-chain fatty acids that have positive metabolic effects.
• 🍵 Probiotic sources support a diverse and abundant gut bacteria, which is vital for mental and physical health.
• 🐟 Omega-3 fatty acids are important signaling molecules in the inflammatory response and help in resolving inflammation in the body.
• 🥦 The speaker prefers a variety of colorful fruits and vegetables for antioxidants, with a special mention of spices, tea, and cocoa as high sources.
• 🐏 For protein, the speaker relies on sustainably sourced meats like ground game and pasture-raised poultry, along with beans and legumes.
• 🌿 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

00:00

🍽️ 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.

05:01

🥗 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.

10:02

🐟 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.

Keywords

💡Cellular Biology

Cellular biology is the study of cell structure and function, which is central to understanding life at its most fundamental level. In the video, the speaker emphasizes the importance of cellular health for overall well-being, suggesting that all symptoms and diseases stem from cellular dysfunction. The concept is foundational to the speaker's approach to diet, which aims to support optimal cellular function.

💡Diet

The term 'diet' in this context refers to the types of food and drink that an individual habitually consumes. The speaker discusses a diet that is based on cellular biology principles, focusing on molecular components that support cell function. The diet is not dogmatic but rather flexible, adaptable to various dietary preferences like keto, vegan, or paleo.

💡Molecular Components

Molecular components refer to the chemical substances that make up cells and tissues. The speaker mentions that these components are crucial for cellular function, as they not only build the structure of cells but also influence cell signaling and genetic expression. The script discusses how certain foods provide these beneficial molecular components.

💡Symptoms

Symptoms are indications or evidence of a disease or other health condition. The speaker asserts that all symptoms are a result of cellular dysfunction, and by addressing this dysfunction through diet, one can potentially alleviate symptoms and improve health.

💡Disease

Disease, in the script, is portrayed as a condition that arises from cellular dysfunction. The speaker's dietary approach aims to prevent or mitigate diseases by supporting healthy cellular function through specific nutritional intake.

💡Healthy Protein

Protein is a macronutrient essential for the body's growth, repair, and maintenance. The speaker highlights 'healthy protein' as a signaling molecule that can influence cell function, particularly in the context of satiety hormones and anabolic processes. Examples from the script include various types of sustainably sourced meats and legumes.

💡Antioxidants

Antioxidants are molecules that counteract the damaging effects of oxidative stress in the body. The speaker discusses the importance of antioxidants in reducing disease and symptoms, suggesting that dietary sources of antioxidants can help mitigate the oxidative stress that contributes to various health issues.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. The speaker emphasizes their role as a signaling molecule in the inflammatory cascade, suggesting that a diet rich in omega-3s can help resolve inflammatory processes and support overall health.

💡Probiotic Source

Probiotics are live microorganisms that confer health benefits when consumed. The speaker mentions probiotic sources as essential for supporting a healthy microbiome, which is linked to various aspects of mental and physical health. Examples include sauerkraut, kimchi, and grass-fed yogurt.

💡Fiber

Fiber is a type of carbohydrate that aids in digestion and is associated with numerous health benefits. The speaker discusses fiber as a key component of a healthy diet, noting its importance for feeding the microbiome and producing short-chain fatty acids that have positive metabolic effects.

💡Epigentic

Epigenetics refers to changes in gene expression that do not involve alterations to the underlying DNA sequence. The speaker mentions that the foods we eat can influence our epigenetics, meaning that diet can affect how genes are turned on or off, which in turn can impact health.

💡Inflammation

Inflammation is the body's natural response to harmful stimuli but can become chronic and lead to health problems. The speaker identifies chronic inflammation as a root cause of many diseases and symptoms and suggests that certain dietary components, like omega-3 fatty acids, can help manage inflammation.

💡Butyrate

Butyrate is a short-chain fatty acid produced in the gut by the fermentation of dietary fiber. The speaker notes that butyrate is also produced during fat oxidation on a very low carb diet, indicating that the body can adapt to different dietary approaches to produce beneficial compounds.

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]