Speaker 1: Wine down with Janet Kramer and I heard radio podcasting. Hi. Hi, Um,
Speaker 1: I don't even know how to start today. I wrote
Speaker 1: notes in my phone the other day. I love it
Speaker 1: when you do that, writing notes my phone. Um, oh
Speaker 1: it's interesting. So I was talking to who was I
Speaker 1: talking to? This is a great start, um, because we
Speaker 1: were talking about gossip. Oh okay, I can't say who
Speaker 1: the person is because she's well known and we're kind
Speaker 1: of um, she's she's been a she's been a real
Speaker 1: leader and guide for me through my divorce last year
Speaker 1: and just you know, coming out of things, um and
Speaker 1: just you know, my healing work, and she's she's been
Speaker 1: a really big advocate in my life. And you know,
Speaker 1: she's kind of going through her own battles right now
Speaker 1: with divorce. And we were we had in like an
Speaker 1: hour call last night after I put the kids down.
Speaker 1: And it's because so she's not a very um, she's
Speaker 1: very well known. She's you know, written, and she's she's
Speaker 1: she's she's very well known and and people picked up
Speaker 1: something like from her Instagram and it became this article
Speaker 1: and she's just like, why are people she's and she's
Speaker 1: not used to like she's unknown and she's known in
Speaker 1: like her world, but like not in like the gossipy world,
Speaker 1: and so she's never really experienced that and she's like,
Speaker 1: why do people want to know the gossip? She's like,
Speaker 1: it's She's like and they picked up something from Instagram
Speaker 1: and I go, girl, I was like you. I was like,
Speaker 1: anything you write on Instagram like people can take and
Speaker 1: they're like, well, why do they want to know the details?
Speaker 1: And it was interesting because you know, that was the
Speaker 1: same day that like my one episode aired and then
Speaker 1: people were like upset that I didn't give details about
Speaker 1: the breakup. And I'm like, why do people want to
Speaker 1: know certain details? It's like why, It's just and I
Speaker 1: started so we started to talk about, you know, gossip
Speaker 1: and why people want to to know that, like those
Speaker 1: certain pieces of it, you know, doesn't make any sense
Speaker 1: to me. Yeah, I know. I'm trying to think of
Speaker 1: my what I think about that I think and kind
Speaker 1: of what you're going through. I don't want to bring
Speaker 1: it up, but I'm saying, like, you know, me asking
Speaker 1: you know, questions around something that just tragically happened in
Speaker 1: your life and wanting to know certain details. But it's
Speaker 1: like or to those details even why should they matter.
Speaker 1: I think when you know someone personally, I think you
Speaker 1: want to know details. I think that's just human nature.
Speaker 1: And I think what has happened with celebrities or people
Speaker 1: in the public eye. They're so accessible and people feel
Speaker 1: like they know them, so they feel they have a
Speaker 1: right to know all the details. But they don't know
Speaker 1: you personally, but it feels like they do, you know
Speaker 1: what I mean. So I think, like, if it's me
Speaker 1: and you, you would have no question asking me personal
Speaker 1: details because we know each other very well. And I
Speaker 1: just think people feel like they know you through Instagram,
Speaker 1: through this, through the podcast, and they feel like they
Speaker 1: have a right to those details, whether they do or don't,
Speaker 1: which you may not. I mean, I may not have
Speaker 1: the right to those details either, you know. I mean
Speaker 1: it's like you get to keep those personal, those get
Speaker 1: to stay close to you if you choose. Then why
Speaker 1: do some people say, well, you can't share. It's like,
Speaker 1: you know, because I did get some hate about not
Speaker 1: sharing certain details, and I'm like, what if I'm protecting someone?
Speaker 1: What if I'm protecting someone that doesn't doesn't want some
Speaker 1: of this knowledge out there and public stuff out there?
Speaker 1: You know, it's like you don't know what people are.
Speaker 1: It's like, there could be someone that I I don't
Speaker 1: they're private and they don't want this information to be out,
Speaker 1: so I'm you know, or it could be whatever it's like,
Speaker 1: or it could just be something that it's like all
Speaker 1: the details. It's like, I don't know. It's just so
Speaker 1: me and my girlfriend we're talking about the last night.
Speaker 1: It's just like, that's that piece is hard, yeah, because
Speaker 1: you still want to be open and like honest and
Speaker 1: stuff like that. But then when they think that they
Speaker 1: you know, the other side of that is hawd you
Speaker 1: open up and tell all the details. You're going to
Speaker 1: get hate for that too, oh for sure. But I'd
Speaker 1: also be hurting someone in the process exactly, So that's
Speaker 1: not worth it. So I think you just as hard
Speaker 1: as that is for those people saying that you have
Speaker 1: to know that you are doing what you feel is
Speaker 1: right and that that's okay, because you're gonna get hate
Speaker 1: no matter how you how you play it. Yeah, and
Speaker 1: I hate that for your friend who also had that
Speaker 1: situation because they take everything off Instagram. Oh yeah, and
Speaker 1: I and I just but it really just kind of
Speaker 1: got me thinking about the wanting to know details that
Speaker 1: might really hurt people and to be reminded like oh
Speaker 1: why did It's like because it hurt and it broke
Speaker 1: and it sucked, you know, and like thank you for
Speaker 1: asking me. But but then also it's like when you
Speaker 1: put it out there, so it's like of course you're
Speaker 1: gonna then be met with questions. So that's the thing too,
Speaker 1: where that's like, well, that's where the battle is, like
Speaker 1: it is. But also then I would ask those people,
Speaker 1: do you not want do you not want you to share?
Speaker 1: M That's what I would ask, Do you want me
Speaker 1: to not share anything? Would you prefer that? You know
Speaker 1: what I mean? Because it's like they want to know things,
Speaker 1: but then they want to. I mean, it's just this
Speaker 1: this you know catch twenty two. So you could when
Speaker 1: everyone says this, just hold up and not tell anybody
Speaker 1: about any of your relationships about anything. But that doesn't
Speaker 1: that that won't make them happy. They just feel like
Speaker 1: they have a right to know all the details. Yeah.
Speaker 1: Interesting though, Yeah, I'm like such a long topic about that,
Speaker 1: but I was like, well, I was like I kind
Speaker 1: of fall into it, Like I'm like, when iach the
Speaker 1: I want to know what Tristan did Chloe and I
Speaker 1: want to know the details? Yeah, No, I mean sometimes
Speaker 1: like but I do the same, Like I get upset
Speaker 1: about the same things that I want, and that's kind
Speaker 1: of hypocritical. It's I think it's just kind of human
Speaker 1: nature to want to know everything. I mean, I'm nosy,
Speaker 1: so I've always wanted to know everything. But I mean
Speaker 1: other people out there and knows you too. Yeah. I
Speaker 1: thought this was a really good assists from Kristen. She goes, um,
Speaker 1: I want to apologize. I follow you and started to
Speaker 1: feel invest in your life, especially around your relationships. I
Speaker 1: listened to your new podcast today waiting to find out
Speaker 1: all the details and left feeling disappointed. But as I'm
Speaker 1: laying here thinking about it, I'm like, Wow, Janna is
Speaker 1: sharing her boundaries with her friends. Boundaries are so damn
Speaker 1: hard to establish for anyone, let alone a celebrity who
Speaker 1: has to defend their boundaries because their fans might feel
Speaker 1: owned owed access into your life. So first, I'm sorry
Speaker 1: that I had that reaction, and second, thank you for
Speaker 1: sharing in enforcing your boundaries. You have so many fans
Speaker 1: who might need help establishing boundaries in their life, and
Speaker 1: you're modeling that for them on a side note, you're
Speaker 1: killing it. And then she went on and I end
Speaker 1: up having a long DM conversation with Kristen because I
Speaker 1: was like, I just want you to say, like thank
Speaker 1: you for sharing that message and writing that to me
Speaker 1: and acknowledging that like you were frustrated, but that you
Speaker 1: also understood, and like we just had a really great
Speaker 1: back and forth banter about you know, just you know
Speaker 1: how hard it can be, but also you know, I'm
Speaker 1: I'm wanting to respect other people's privacy and you know,
Speaker 1: and just moving on and that's okay, and um, but yeah,
Speaker 1: it was just it was a really good conversation and
Speaker 1: I love being able to have like dialogue like that
Speaker 1: as opposed to people and it is it's all about
Speaker 1: like certain boundaries. But it's like it's so hard to
Speaker 1: have those boundaries. And I was also again going back
Speaker 1: to my girlfriend last night when we were talking, you know,
Speaker 1: I'm like, how do I have healthier boundaries the next
Speaker 1: time if I ever, if if and whenever I date again,
Speaker 1: Like I'm so scared to like stand by those boundaries
Speaker 1: and like what do I do? And like how it's
Speaker 1: just that new beginning that's like, I'm like, I don't
Speaker 1: even want Like, boundaries are so hard to live by
Speaker 1: because then you just have to be what are the
Speaker 1: consequences of the boundary? Are you done? Is you random out?
Speaker 1: Does that help to kind of ride out your boundaries? Sure?
Speaker 1: But how many times did I say in my ex
Speaker 1: if you lie again, I'm out my boundary? Yeah, Like
Speaker 1: I'm gonna give anything like that. I don't know how
Speaker 1: And it's like I almost like I would love to
Speaker 1: get someone on the show. So if um producers are
Speaker 1: listening right now, somebody that can be really helpful with
Speaker 1: defining boundaries and sticking to boundaries and how like. And
Speaker 1: I just would love to have a conversation around that
Speaker 1: because I think it's something that I know I struggle
Speaker 1: with and yeah, and so I would really really love
Speaker 1: to have someone on that can talk about that because
Speaker 1: it's interesting, it's can be bought boundaries around friendships and like,
Speaker 1: you know, all of it, and I just I would
Speaker 1: love to like get clearer and better with them and
Speaker 1: actually stick by boundary for the first time. So if
Speaker 1: anyone was to you know, lie, get this or whatever,
Speaker 1: I could be like peace out instead of going well,
Speaker 1: because that's usually just one time. Yeah, he didn't mean it.
Speaker 1: She was so you didn't know how to tell me,
Speaker 1: you know, because he was afraid of my pad. The
Speaker 1: story right always. Um, but today we're going to go
Speaker 1: a little left field, left fields, out of field. Yeah,
Speaker 1: side field. We've got Max Lugavier. Um, he's got a
Speaker 1: book called The Genius Kitchen out now, and I'm just
Speaker 1: really excited to talk to him about, um, everything that
Speaker 1: he does. He's a filmmaker's health and science journalist, author
Speaker 1: of the New York Times bestselling U bestseller g Foods
Speaker 1: Become smarter, happy, and more productive while protecting your brain
Speaker 1: for life. UM. So I'm pumped. Let's take a break
Speaker 1: and let's get them on. Hey, how are you? I'm good?
Speaker 1: Are you good? I'm Janna. This is Catherine. Hey, how
Speaker 1: are you? Janna? Catherine. Nice to meet you guys too.
Speaker 1: I am so excited to have you on. This is
Speaker 1: a little left field for what left I'm going left
Speaker 1: field field. Usually we talk about like relationships and all
Speaker 1: that on the podcast. But I'm trying to get better
Speaker 1: with foods and just understanding things. And as I'm like
Speaker 1: going through the rundown today, I was like, do I
Speaker 1: tell Max that I gave my kids lucky charms for
Speaker 1: for breakfast? I was like, should lean with that here?
Speaker 1: Like I grew up eating those, So it's fine. I
Speaker 1: mean I turned out I think fairly all right. So
Speaker 1: I still have all my limbs. Well that's good because
Speaker 1: I'm praying that my kids keep them too. Um. Okay,
Speaker 1: so let's tell us your background of how you got
Speaker 1: into this space of foods and healthy eating. Sure things.
Speaker 1: So I started, Um, I started college on a premed track.
Speaker 1: So I've always been interested in fitness and nutrition. I
Speaker 1: was just a big nerd for it. Um. I wasn't
Speaker 1: an athlete. I was just really obsessed with the science
Speaker 1: of body composition of physical performance, something that I, for
Speaker 1: as long as I can remember, I had a passion for.
Speaker 1: But ultimately, halfway through college I realized that I was
Speaker 1: also creative. I was a storyteller, and I ended up
Speaker 1: making the pivot to a double major in film and psychology,
Speaker 1: which sounds that's a massive pivot. It's a massive pivot. Yeah. Um. Well,
Speaker 1: the way that my brain works, it's sort of like
Speaker 1: a light switch. I'm either like obsessively interested in a topic,
Speaker 1: which I am for for health for example, um or
Speaker 1: I can't sit still in focus on it for even
Speaker 1: a second. And so what that led to in college
Speaker 1: was a g p A that just wasn't that great.
Speaker 1: Like the classes that everybody in my college would take
Speaker 1: for the easy as, I would struggle to get a's,
Speaker 1: and because I just wasn't interested, I wouldn't even I
Speaker 1: wouldn't even go. But the biologies and the chemistry is
Speaker 1: I would get really good grades. And but ultimately I
Speaker 1: didn't think academically it was going to lead to me
Speaker 1: being all that competitive in that in that traditional sort
Speaker 1: of med school path. Um, So I pivoted to film
Speaker 1: and psychology because I love cinema, I love music, I
Speaker 1: love art also, and I kind of kept one foot
Speaker 1: in the world of science. So I had a psychology
Speaker 1: double major, and that actually was a really fortuitous decision
Speaker 1: because it led to me getting an incredible job. When
Speaker 1: I graduated from college, I went to University of Miami
Speaker 1: in Florida. Is that where you're from. I'm from New
Speaker 1: York City, actually yeah. But um, I was never a
Speaker 1: fan of cold weather. I always would find myself getting
Speaker 1: seasonal effect of disorder during the winter months. So fell
Speaker 1: the poll to the more southern states and landed in Miami,
Speaker 1: which is an amazing city and um and yees. So
Speaker 1: after college I ended up working for Al Gore. I
Speaker 1: was a journalist on a TV network that he had
Speaker 1: launched in the US called Current TV. Do you remember it?
Speaker 1: It was Yeah, it was like it was underwatched, but
Speaker 1: it was in a hundred million homes, so it was
Speaker 1: like a legitimate TV network. Yeah. It launched in two
Speaker 1: thousand five and it ran until two thousand eleven or thereabouts.
Speaker 1: And so I was one of the main journalists, producers,
Speaker 1: hosts for the network. And I was in my early twenties,
Speaker 1: so I was like, you know, rolling out of bed
Speaker 1: wearing T shirts. But ultimately every day on TV talking
Speaker 1: about some pretty serious stuff. And my role there was
Speaker 1: very much as like a generalist, So I covered topics
Speaker 1: you know that that really ran the gamut. But again,
Speaker 1: my passions that had always been health and nutrition science.
Speaker 1: And then in my personal life, I had left Current
Speaker 1: after my position there had sort of like what I
Speaker 1: was learning, the viewership, everything sort of had plateaued and
Speaker 1: I was out of work. And then simultaneously in my
Speaker 1: personal life, my mom, who is the person that I'm
Speaker 1: the closest with in the universe, started to show the
Speaker 1: earliest symptoms of what would ultimately be diagnosed as a
Speaker 1: as a rare form of dementia. Yeah, so she was,
Speaker 1: you know, she had complained of brain fog and there
Speaker 1: was a change to her gates, which is the way,
Speaker 1: you know, her sort of walking pattern. And I was
Speaker 1: three thousand miles away in Los Angeles. She was in
Speaker 1: New York, and ultimately I decided I had to move home,
Speaker 1: and I started going with her to doctor's appointments, and
Speaker 1: in every instance I was met with what I've come
Speaker 1: to call diagnose and audio. So it's just like a
Speaker 1: doctor would run some battery of of strange tests, often
Speaker 1: talking down on me and the patient right like, which
Speaker 1: is sort of unfortunate, but that's that's often the case,
Speaker 1: is like doctors, you know, there's like this sort of
Speaker 1: ego attached to that dential, which is not not always
Speaker 1: the case, but um can often be and UM. And
Speaker 1: ultimately it wasn't until it wasn't until a trip to
Speaker 1: the Cleveland clinic. We literally we had to make an
Speaker 1: appointment at the Cleveland Clinic despite coming from New York city,
Speaker 1: right where we have all these incredible cathedrals to work. Yeah, yeah,
Speaker 1: we had to go there because her case was so
Speaker 1: I guess, atypical, and it was there for the first
Speaker 1: time that she was prescribed drugs for both Parkinson's disease
Speaker 1: and Alzheimer's disease, and um, she had this she has
Speaker 1: she had a form of dementia called Louis body dementia,
Speaker 1: which is it's sort of like having both of those conditions.
Speaker 1: So it's not it's not it doesn't neatly fit into
Speaker 1: either diagnosis. It's sort of a hybrid um. It affects
Speaker 1: one in five people. One of five people with dementia
Speaker 1: have Louis body dementia, and it's really difficult. The drugs
Speaker 1: are minimally effective. And at that point, I mean it
Speaker 1: was there in Ohio that my like the world changed
Speaker 1: for me and I had a panic attack for the
Speaker 1: first time, and everything that I had been interested in
Speaker 1: previously sort of faded to the background, and I just
Speaker 1: became fixated on trying to understand everything I could about
Speaker 1: the ideology of these conditions, the role that my mom's
Speaker 1: diet and lifestyle would have, you know, could have potentially
Speaker 1: played in her in her developing this condition, and also
Speaker 1: what could be done to prevent it from happening to myself?
Speaker 1: Because I realized even though doctors never address, you know,
Speaker 1: the family member that's in the room, like I realized
Speaker 1: for the first time, it was like a light bulb
Speaker 1: moment where I have a risk factor at this point.
Speaker 1: And so that began about ten years ago, and I've
Speaker 1: just been Yeah, it's just a constant question like why
Speaker 1: why my mom at such a young age developed this condition?
Speaker 1: What what is the optimal path to take for optimizing
Speaker 1: brain health, cognitive health, mental health, because we live in
Speaker 1: a time where people are just sick, right, Like people
Speaker 1: are overweight by and large. Um, it's the first time
Speaker 1: in human history that they're more overweight people walking the
Speaker 1: earth and underweight. And my mom wasn't over eight. Um,
Speaker 1: so it's not this isn't a weight issue, but um.
Speaker 1: But generally the food supply, I've come to learn, is
Speaker 1: toxic in many ways. And um, so my work really
Speaker 1: has been about identifying and describing how we might sort
Speaker 1: of live and eat differently for for better health, better
Speaker 1: better odds. How do we do that? How is your
Speaker 1: mom though? Like she she Okay, is she better? She no,
Speaker 1: I mean she she passed away three years ago. Yeah, no,
Speaker 1: it's okay. I mean she she had I mean it
Speaker 1: was mostly a good life that my mom had, but
Speaker 1: the last eight years of her life were mired in
Speaker 1: this you know, this this chronic disease world. And and
Speaker 1: it was just like really sad because my mom was
Speaker 1: somebody who she was a high powered woman. She had
Speaker 1: a she was she was affluent. You know, she lived
Speaker 1: in New York City. She she was health conscious, but
Speaker 1: she and her generation were fed certain truths about what
Speaker 1: it meant to be healthy that I think are We're
Speaker 1: not all that rooted in in in the scientific literature,
Speaker 1: for example, And she didn't have access to the internet.
Speaker 1: She wasn't I mean, she wasn't a very tech savvy
Speaker 1: person to begin with, but like, she was never on
Speaker 1: the internet. And so her you know what what she
Speaker 1: received about what it meant to eat healthily was was
Speaker 1: the messaging that she received from the food industry. So
Speaker 1: what do you think that messages? Then, like, what do
Speaker 1: you think people where do you think people are being misled? Well,
Speaker 1: for the past few decades, it was, but it was
Speaker 1: we were we lived in a world where fat was
Speaker 1: demonized was very much demonized, right, fat made you fat,
Speaker 1: or fat clogged our arteries, and dietary cholesterol wasn't something
Speaker 1: that was healthy to eat, right, So I grew up
Speaker 1: in a in a household that was you know, we
Speaker 1: didn't use butter, we used margarine. I never saw my
Speaker 1: mom eating eggs, right because she was worried about the
Speaker 1: cholesterol contained in egg yolks. An egg is literally one
Speaker 1: of nature's few multi vitamins. It's a cognitive multi vitamin.
Speaker 1: It contains a little bit of everything required to grow
Speaker 1: and and sustain a healthy brain. And this, you know,
Speaker 1: it's this kind of food that my mom avoided, like
Speaker 1: the plague, because she was worried about about heart health.
Speaker 1: What so, then what foods are great for the brain? Then?
Speaker 1: That you like, what, who do I need to be
Speaker 1: have smarter down? What else? Well? Yeah, I mean the
Speaker 1: most the most protective dietary pattern for the brain is
Speaker 1: like a a sort of Mediterranean style diet. But like
Speaker 1: the vision that we and and like, and this is
Speaker 1: sort of promoted in the in the Western nutritional orthodoxy,
Speaker 1: like the picture of the Mediterranean diet that that is
Speaker 1: described in the medical literature is a lot different from
Speaker 1: the actual Mediterranean dietary pattern. The actual Mediterranean dietary dietary
Speaker 1: pattern is a high fat diet. It's rich and extra
Speaker 1: virgin olive oil as the sole oil for the most part.
Speaker 1: I mean occasionally they'll use butter, but um. You know,
Speaker 1: in the Mediterrane, in the Mediterranean kitchen. Um, a traditional
Speaker 1: Mediterranean kitchen. You don't have any of these crappy grain
Speaker 1: and seed oils like canola oil, corn oil, soybean oil,
Speaker 1: oils that have to market themselves on TV. Right, Like
Speaker 1: chances are if there's an ad on TV for a
Speaker 1: food product, it's you're worth avoiding it. It's where it's
Speaker 1: worth avoiding. Um. They use extra virgin olil is the
Speaker 1: primary fat. They're cooking with it. Even um they eat
Speaker 1: a blend. That's good extra vision. He's saying it's good.
Speaker 1: Oh it's good. Yeah, okay good. I was like, we're
Speaker 1: doing good. I mean yeah ideally yeah, yeah, no, it's great.
Speaker 1: I use it as a sauce. You know, you can
Speaker 1: use it to to dress vegetables with um, to to
Speaker 1: drizzle on on eggs, scrambled eggs, for example. Great great
Speaker 1: food option. It's actually extra virgin olive oil is medicine
Speaker 1: for the brain. It's as anti inflammatory as a low
Speaker 1: dose ibprofen Like, yeah, we all it's a drug that
Speaker 1: we all have in our medicine cabinets. But chronic use
Speaker 1: of ibprofen um and other non steroidal anti inflammatory drugs
Speaker 1: is associated with cardiovascular events. Right There's they're not without
Speaker 1: side effects. But extra virgin olive oil you get the
Speaker 1: upside without any of the any of the downside, and
Speaker 1: so use it, use it liberally. It's awesome. Okay. I
Speaker 1: just wonder like if we were ever too good grocery
Speaker 1: shopping together, you'd be like you can't. But like if
Speaker 1: are you the person that looks at all the labels
Speaker 1: like when you go shopping? Yeah, yeah, I do. I
Speaker 1: think it's important too, because we have a lot of
Speaker 1: compounds in modern foods that um that people tend to
Speaker 1: overeat and that aren't necessarily good for us, and the
Speaker 1: only way to really identify them is to look at
Speaker 1: look at labels. Take the added sugar phenomenon, right, So yeah,
Speaker 1: what do we look at? That's like I heard what
Speaker 1: natural flavors? That's a lie. I'm not I'm not anti
Speaker 1: natural flavors, You're not. I'm not convinced that that there's
Speaker 1: something that we need to avoid. For me, it's about
Speaker 1: the low hanging fruit. And there's a lot of in
Speaker 1: the wellness world online. You have a lot of black
Speaker 1: and white thinking, you have a lot of fearmongering. There's
Speaker 1: a lot of misconceptions about you know, for example, is
Speaker 1: organic more nutritious than conventional? Not necessarily? Um, you know,
Speaker 1: it's it's it's it's really like I think for most people,
Speaker 1: it's the low hanging fruit that are going to give
Speaker 1: them of the of the benefit right. And then if
Speaker 1: you're if you're, if you're doing all that right, then
Speaker 1: you can look to see where else you can optimize.
Speaker 1: But for me, it's about bringing in the foods that
Speaker 1: I call genius food. So my first book was about
Speaker 1: identifying the foods that are going to give your brain
Speaker 1: the most bang for the buck. Extra virgin olive oil
Speaker 1: is one of them. Eggs is another one. I'm a
Speaker 1: huge fan of grass fed beef, grass fed grass finished beef. Um.
Speaker 1: I know it's a controversial, controversial one, but um, it's
Speaker 1: a pristine source of protein. Beef. I love to hear
Speaker 1: that no, I love to hear that. In the wellness world,
Speaker 1: there's this push towards plant based eating, right the the
Speaker 1: like the fake meats. It's cool with the human pet
Speaker 1: food steak. I just give me a steak. I'm a
Speaker 1: Michigan girl and a potato like yes, yeah, yeah, you know.
Speaker 1: I mean, like, you know what, the only time every
Speaker 1: like a veggie burger. Everyone's aboud rather have a burger. Yeah,
Speaker 1: speaking of the burga, no burgers or burgers. I mean
Speaker 1: I tend to eat. I tend to eat like a
Speaker 1: wheat free gluten free um diets all skipped the bun.
Speaker 1: But grassfit uh, grass fed, grass finished ground beef is
Speaker 1: totally economical. You can now get it at cost go Walmart.
Speaker 1: Butcher box. Yeah, I love vocher box. It's a health food.
Speaker 1: It's a highly bioavailable source of nutrients that we know
Speaker 1: people tend to under consume today, like vitamin B twelve,
Speaker 1: which is crucially important for good mental health. UM. There
Speaker 1: was a study out of Deacon University in Australia that
Speaker 1: found that women who didn't eat the nationally recommended three
Speaker 1: to four servings of beef a week, or at twice
Speaker 1: the odds of developing a major mood disorder or of
Speaker 1: being of being diagnosed with a major mood disorder UM,
Speaker 1: and that association didn't hold up for any of the
Speaker 1: other proteins chicken, pork and anything like that was beef.
Speaker 1: And we know that beef is like loaded with zinc creatine,
Speaker 1: which is important for brain energy metabolism. So how to
Speaker 1: create more energy? And iron too, right? Iron? Yeah, irons.
Speaker 1: Iron is a big issue. People uh under underappreciate the
Speaker 1: importance of iron. But um anemia affects one in four
Speaker 1: people globally and iron deficiency. I'm low and iron but
Speaker 1: not technically anemic. But I do take like a slow
Speaker 1: like a release iron supple But and I eat a
Speaker 1: ton of beef, So I think it just is for
Speaker 1: some reason with me because I definitely give my amount
Speaker 1: of beef. I love beef. Yeah, it's great. I think
Speaker 1: that foods that taste good, with the exception of modern
Speaker 1: industrially created hyper palatable foods, like there is in innate
Speaker 1: intelligence in the body, And if it tastes good and
Speaker 1: it's a relatively natural food, like like single ingredient food,
Speaker 1: then we should lean into that. You have genius kitchen
Speaker 1: out right now, right, So what's the then is it
Speaker 1: bringing what is what's the difference now with that? Is
Speaker 1: it bringing the genius foods into your kitchen and like
Speaker 1: how to make things? Or yeah? No, yeah, totally Genius
Speaker 1: Kitchen is a is a cookbook. So it just came
Speaker 1: out and it basically makes the recommendations that I've made
Speaker 1: um ingenius foods and also it sort of highlights where
Speaker 1: my views have evolved um over the over the years,
Speaker 1: makes everything practical, um and and achievable because ultimately it's food.
Speaker 1: Food is where the rubber hits the road, right, And
Speaker 1: so it's a cookbook. I have over a hundred Are
Speaker 1: they your recipes? Yeah? So you're like, are you kind
Speaker 1: of like a chef then too? Like can you can
Speaker 1: you say you're a chef? Yeah? I cook? Um, I
Speaker 1: wouldn't call myself a chef. I got called out a
Speaker 1: couple of years ago because I was doing a like
Speaker 1: an Instagram live and I and I've since learned, but
Speaker 1: the time, I didn't really know how to use a
Speaker 1: knife properly. Number one tell which separates people should learn
Speaker 1: how to use knives. It's really I mean, it's really easy.
Speaker 1: You just gotta keep your fingers like pointed down and
Speaker 1: I didn't know how to do it at the time,
Speaker 1: So you don't wanna you don't want to lose any
Speaker 1: fingers in the cooking process. That's definitely did you lose
Speaker 1: a finger? No? No, he got called out for doing
Speaker 1: it incorrectly. Remember we remember we had a chef exactly.
Speaker 1: Remember like she like showed us like how um okay, well,
Speaker 1: like how how difficult are these recipes? Because like single
Speaker 1: mama here, she's got three kids, Like I'm not, I
Speaker 1: am like the worst cook ever I don't have It's
Speaker 1: just like so I feel bad for my kids because
Speaker 1: I'm like, so I grew up with my you know,
Speaker 1: Midwest my mom. She cooked three meals. It was just
Speaker 1: the same thing. It was like chicken and rice. I
Speaker 1: didn't have fish until I moved to Los Angeles. Um
Speaker 1: I was when I was twenty And what is she
Speaker 1: made pancakes like spit getty and so now I'm like
Speaker 1: I didn't grow up with a mom that like cooked
Speaker 1: these you know, well you know, nutritious foods. And now
Speaker 1: like single mom in it, I'm like, guys, you're gonna
Speaker 1: have Dino chicken nuggets or pizza like I don't like
Speaker 1: I'm fired, but it's like, is are there are things
Speaker 1: in there that like I can I can do and
Speaker 1: not be like overwhelmed by like the recipes and everything. Absolutely, yes,
Speaker 1: I definitely know of course. Well first of all, like
Speaker 1: a burger patty just look at it, Like a burger
Speaker 1: patty is one of the best foods. It's super easy
Speaker 1: to make. Um. In fact, in the cookbook, I mean
Speaker 1: I have the recipes, but then I also have just
Speaker 1: simple instruction on how to make really basic things that
Speaker 1: I think that people should know how to make. Most
Speaker 1: people don't actually know how to make a burger patty,
Speaker 1: like properly. They'll mix spices and salt into the meat. Yeah,
Speaker 1: like put like a little salt and pepper in their
Speaker 1: own egg. No no, no, no no, um you you basically
Speaker 1: you want to make the patty and they you want
Speaker 1: to just salt the top and the bottom just prior
Speaker 1: to putting it on the heat. If you mix salt
Speaker 1: into the meat, which a lot of people do, and
Speaker 1: spices and things like that, the salt actually natures the
Speaker 1: proteins and it causes it changes the texture and it
Speaker 1: it it will become more of like a sausage in
Speaker 1: terms of its texture, it binds the proteins together, which
Speaker 1: is not how you want a burger. That's not the
Speaker 1: texture that a burger is supposed to have. Right, if
Speaker 1: you look, if you think about a sausage, it's like
Speaker 1: the meat molecules are essentially glued together, and that's because
Speaker 1: the sodium is added um into the into the sausage mix.
Speaker 1: But with a burger, you want it to you just
Speaker 1: want to coat the top and the bottom with salt
Speaker 1: prior to cooking it. That's it, and there shouldn't be
Speaker 1: anything in the burger. You'll go sometimes you go to
Speaker 1: supermarkets and you find pre made like burger mixes and
Speaker 1: they have like raw vegetables in the middle of the burger.
Speaker 1: Those vegetables are not going to cook and caramelize in time,
Speaker 1: so that the but so that like in a way
Speaker 1: that syncd up with the burger being being properly prepared. Right,
Speaker 1: You're gonna overcook the meat and the vegetables on the
Speaker 1: inside of the meat are gonna be under looked. So
Speaker 1: it's just not a not a good not a good strategy. No,
Speaker 1: I'm hungry burger patties. How to make a steak, like
Speaker 1: a really bomb steak. How to poach eggs. Most people
Speaker 1: don't know how to poach eggs, and it's one of
Speaker 1: my favorite ways to eat eggs. I've never had. I
Speaker 1: eat eggs almost every single morning, and I've never in
Speaker 1: my life how to poach egg wouldn't even I think
Speaker 1: it's like not once in my life, like I have,
Speaker 1: so I have two over medium eggs almost every morning
Speaker 1: once I drop the kids off, or like after I
Speaker 1: work out or whatever. But I would never even know
Speaker 1: how to Like a poached egg is like what is it?
Speaker 1: I've seen it, but I don't know how to make it?
Speaker 1: Like do you boil it? It's so good? It's it's
Speaker 1: it's basically you take like a shallow um saucepan, you
Speaker 1: can use a saucepan. You fill it with water, and
Speaker 1: then you put about a tablespoon or two of white
Speaker 1: distilled vinegar in the water. And I'm sure you do
Speaker 1: just vinegar, it's like basic. You put a little bit
Speaker 1: of that in the water and what and then what
Speaker 1: you do is you crack an egg into a into
Speaker 1: a shallow bowl and you gently like sift the egg
Speaker 1: into the water and the vinegar caused the egg white
Speaker 1: to coagulate basically on contact, so it holds it together.
Speaker 1: That's why you use the vinegar in the water. And
Speaker 1: it also adds like I think, a nice flavor, and
Speaker 1: you essentially boil it without a shell. So you're you're
Speaker 1: boiling the egg mass in the water and um. And
Speaker 1: you want to make sure that the that the yolks
Speaker 1: stays like running and jammy. Last week, I can't do it,
Speaker 1: like that's like burns popcorn freaking microwave more faith in
Speaker 1: you than you have in you, and I just met you.
Speaker 1: I think you could do it. I think I think
Speaker 1: you practice. I don't think it's a great way to
Speaker 1: cook an egg because egg yolks, as I mentioned, there's
Speaker 1: a little bit of everything. You know that it's it's
Speaker 1: a cognitive multivite, and that includes fats. They're very um
Speaker 1: damage prone. You've got d H a fat in an
Speaker 1: egg yolk. You've got um cholesterol which has the tendency
Speaker 1: to oxidize in an egg yolk. And so you want
Speaker 1: to make sure that if you're cooking eggs, that you
Speaker 1: leave the yolk a little bit more jammy or or runny.
Speaker 1: If if you like that um. But the other cool
Speaker 1: thing about poaching eggs that you don't require any oil
Speaker 1: to do it. So it's a really sort of healthy
Speaker 1: um way to get all the nutrients um in uh
Speaker 1: in eggs, but without adding any additional fat calories. Interesting.
Speaker 1: I'm curious what your thoughts are. Well, actually, I have
Speaker 1: to ask you this first. What is the one thing
Speaker 1: that like you do go bad on or like that's
Speaker 1: your vice, like chips in guacamole or like or is
Speaker 1: it like Derrito's nacho cheese? Like with this, is there
Speaker 1: one thing that you just like you kind of rebel
Speaker 1: on and just don't tell anyone, Just tell us. I
Speaker 1: mean I've been lately. I've been. I've had a big
Speaker 1: like sweet tooth for ice cream. Oh that's so bad.
Speaker 1: I mean no, it's like it's a very calorie dense food. No,
Speaker 1: I mean ice cream is great. I go. I was
Speaker 1: just in Austin. I just come back last night. Actually,
Speaker 1: and I love barbecue, so um, I'll go to town
Speaker 1: on like Austin barbecue, which like I don't know where
Speaker 1: the meat is coming from. I don't you know, the
Speaker 1: sauces are super sugary, um, so like yeah, I don't
Speaker 1: live like you're not like you don't yeah, no, no,
Speaker 1: I mean I'm not like, uh, I think. I think
Speaker 1: my goal is to make recommendations practical for people. And
Speaker 1: you still have to like eating restaurants because that's one
Speaker 1: of the great things about living in the modern world. Right.
Speaker 1: You can't become like, I'm not into calorie counting, I'm
Speaker 1: not into macro counting because to me that that leads
Speaker 1: to it can lead to obsession, I think in some people.
Speaker 1: And it's like this, like we're applying this like modern
Speaker 1: artifact onto something that should be like innate in us,
Speaker 1: like like you know, appetite and hunger. And I think
Speaker 1: the problem comes when we eat modern foods, like modern
Speaker 1: ultra processed foods, which short circuit our bodies hunger sensors
Speaker 1: and checkpoints and the like. So for me, I think
Speaker 1: it's it's really about prioritizing whole foods like minimally processed foods.
Speaker 1: Um that to me is and and the research backs
Speaker 1: is that if you're able to do that, it doesn't
Speaker 1: really matter where the food comes from, organic or not organic,
Speaker 1: Like it's it's minimally processed whole foods that you get
Speaker 1: around the perimeter of the supermarket that really you are
Speaker 1: going to leave you in a much better place. Do
Speaker 1: you like the whole Do you like the whole thirty diet?
Speaker 1: Then no, I don't like that diet. Isn't that just
Speaker 1: all whole foods out? Like? Yeah, it's very restrictive. I'm
Speaker 1: not And it's sort of like a cult mentality attached
Speaker 1: to that, which I'm not. I'm not super into. What
Speaker 1: about almond milk versus cow's milk? Okay, so this is
Speaker 1: such a fat to me. I just want to know. Yeah, Um,
Speaker 1: I use almond milk, unsweetened almond milk for for most things.
Speaker 1: I don't really I don't like in my fridge. I
Speaker 1: don't have um typical cow's milk, but I do like dairy. Um,
Speaker 1: I just don't drink regular cow's milk because I think ancestrally,
Speaker 1: it's likely that um, we use dairy to create other
Speaker 1: sort of fermentation products like cheese, UM, like key for
Speaker 1: because dairy would just go bad so quickly, right and
Speaker 1: we didn't have we didn't always have refrigerators at our disposal,
Speaker 1: and dairy straight out of the cow you get a
Speaker 1: huge hit of lactose, which is problematic for a lot
Speaker 1: of people. It can lead to like bloating and and
Speaker 1: g I distress. Um. So for me, I don't really
Speaker 1: do cow's milk, but I do do dairy in the
Speaker 1: form of heavy cream. For example, I love heavy cream
Speaker 1: in my coffee, which has a number of benefits. It's
Speaker 1: got heavy actually dairy fat. It's interesting because there's been
Speaker 1: we started out talking about how how fat has been
Speaker 1: this demonized macronutrient over the past couple of deck aids.
Speaker 1: But if you actually look observationally, people who eat um
Speaker 1: more full fat dairy have better cardiovascular health, they have
Speaker 1: better metabolic health. So full fat dairy there's something sort
Speaker 1: of interesting about it. And when you actually break it
Speaker 1: apart and and and investigate what dairy is comprised of,
Speaker 1: there's a compound in dairy called milk fat globule membrane,
Speaker 1: which really can be beneficial from a cardiovascular standpoint. It's
Speaker 1: got a lot of compounds in it that are really
Speaker 1: good for brain health. So I do like heavy cream,
Speaker 1: like heavy whipping cream essentially in my coffee every morning.
Speaker 1: It's so decadent and great. Um. I'll do key for occasionally,
Speaker 1: which is a good source of of of probiotics, um
Speaker 1: and postbiotics. So like metabolites that are created by bacteria,
Speaker 1: which which we think are are really beneficial. UM, heart
Speaker 1: cheese and things like that can be great sources of
Speaker 1: unique micro nutrients. So yeah, I'm I'm overall fan of dairy.
Speaker 1: What about have you were done like the pin or test? No?
Speaker 1: What is that? So it's foods that inflame your body,
Speaker 1: so they prick yourself, get some blood and then they
Speaker 1: it's my trainer told me to do it, um, and
Speaker 1: it's um. It'll give you a list of all these
Speaker 1: foods that your body reacts bad too, So like mine
Speaker 1: was like tomatoes and onions, and so it's like any
Speaker 1: time that I'm so I was supposed to eliminate this
Speaker 1: from my diet, but it's like it was, I'm like,
Speaker 1: is that really healthy? Didn't? I'm like I should? You know,
Speaker 1: I don't think you should eliminate anything. It's just moderation.
Speaker 1: It's kind of like how I've always like lived my life. No,
Speaker 1: I think that that those tests can be problematic. What
Speaker 1: they can sometimes expose is um intestinal permeability, Like it's
Speaker 1: called leaky gut. That's sort of the late way to
Speaker 1: think about it. But um, but a lot of the
Speaker 1: compounds and tomatoes for example, aren't actually meant to enter circulation,
Speaker 1: and they don't enter circulation if you have a healthy gut.
Speaker 1: So exposing like a white blood cell in a Petrie
Speaker 1: dish to a compounding food that doesn't actually reflect what's
Speaker 1: going on in the body. So I don't I don't
Speaker 1: necessarily trust those tests UH food sensitivity tests. Again, they
Speaker 1: you know, like you might have a sensitivity to UH
Speaker 1: for example, like an egg protein UM that's not fully
Speaker 1: getting broken down and is and is entering circulation in
Speaker 1: a only a partially digested state. But I don't think
Speaker 1: that's indicative necessarily that you can't eat eggs ever. Again,
Speaker 1: I think it's maybe you you have some leaky gut
Speaker 1: going on, and like an elimination diet might temporarily or
Speaker 1: might help um by sort of helping to seal things
Speaker 1: up UM where that's concerned. But yeah, I'm not you know,
Speaker 1: I don't think that people are as sensitive to these
Speaker 1: individual foods as they think they are. That does sell
Speaker 1: a lot of tests, Yeah, they do. Is red wine
Speaker 1: on the Genius Foods list? Oh man, am I gonna
Speaker 1: make friends or did I choose violence? So why I
Speaker 1: think wine in moderation can be okay, describe moderation. How
Speaker 1: many glasses a week? That's a it's one one serving
Speaker 1: a day for women, want to two for men. That
Speaker 1: doesn't mean that you can have seven servings in one day.
Speaker 1: So that doesn't no no binge drinking. But um, I
Speaker 1: think wine. So ethanol in wine is a neurotoxin. It's
Speaker 1: a carcinogen. That's like the bad that's the bad news.
Speaker 1: We want to get that out of the way first,
Speaker 1: that it's really not it's not beneficial. Um, you know,
Speaker 1: people who are at risk for breast cancer, Like you
Speaker 1: want to do your best to minimize alcohol consumption, right,
Speaker 1: but there are some benefits associated with alcohol consumption. It's
Speaker 1: a social lubricant, it's a d stressor. So if if
Speaker 1: it plays that role for you and you're able to moderate, yeah,
Speaker 1: then it's fun or just to relax at the end
Speaker 1: of the day. Do you drink? I do drink occasionally occasionally,
Speaker 1: not yeah, like to like maybe three or four drinks
Speaker 1: a month or something like. Moderation is not I like it.
Speaker 1: I like a good I like a good red one.
Speaker 1: You don't have to be like me, though. You know,
Speaker 1: if if you enjoy it and that like that's your
Speaker 1: the your quote unquote vice, then by all means, go
Speaker 1: for it. I just you just want to be able
Speaker 1: to You just want to drink, do it as healthily
Speaker 1: as possible, so make sure that you're staying hydrated, including
Speaker 1: some electrolytes. Perhaps my general rule of thumb for when
Speaker 1: I do drink is to go to bed sober as
Speaker 1: you know, to try as hard, to try as best
Speaker 1: as I can to to enjoy the drink or drinks,
Speaker 1: but to make sure that by the time I go
Speaker 1: to sleep, I'm I'm relatively sober, so that the alcohol
Speaker 1: doesn't negatively interfere with my sleep, which we know that
Speaker 1: it can do. I'm pretty pretty profoundly alcohol. It does
Speaker 1: help you get to sleep faster, but it negatively affects
Speaker 1: sleep quality, and both sleep duration and sleep quality are important. Yeah,
Speaker 1: all right, I had two more questions, and now I
Speaker 1: totally for just forgot one. But so Catherine goes on
Speaker 1: and off of this diet, and I was, but I
Speaker 1: just it's bothers that it bothers me. You have to
Speaker 1: do it works for you, and I'm not trying to like.
Speaker 1: But I just think for me, like, I don't know
Speaker 1: if those diets really like Oh no, it's he would
Speaker 1: not like it for sure. It's just to lose weight.
Speaker 1: It's not like whole foods. So no, he wouldn't like it.
Speaker 1: That's fine. This is like a crash kind of I
Speaker 1: mean that's why I got off of it because I
Speaker 1: struggled off with Yeah, I've been off of it since
Speaker 1: because that's my struggle. It's like, I want to lose weight,
Speaker 1: and you can lose weight quickly with it, but then
Speaker 1: you look at it and it's like, this isn't going
Speaker 1: to do me any good in the long run and
Speaker 1: the things that are in it are not going to
Speaker 1: be good for me in the long run. So I
Speaker 1: have to learn how to lose weight this way. So
Speaker 1: to jump start someone that wants to lose weight, is
Speaker 1: it just kind of again just looking at what you're
Speaker 1: eating and then aminating like is it one by one?
Speaker 1: Is it just like what's the what do you think
Speaker 1: for that? Like to have? Um? I mean, I know
Speaker 1: you're not like you're more about like the foods and stuff.
Speaker 1: But I think when it comes down to it, it's
Speaker 1: it's my trainer always says, she's like you, She's like,
Speaker 1: you could do a million abs all day, but what
Speaker 1: you put in your body that's going to make you lean.
Speaker 1: And Yeah, I mean I I have uh sympathy for
Speaker 1: people who regularly crash diet because I mean, I think,
Speaker 1: for one, there's this again, it's this sort of black
Speaker 1: and white thinking in the wellness world that if you're
Speaker 1: not doing everything perfectly all the time, then you might
Speaker 1: as well not even attempt right, And then there's all
Speaker 1: these different diet tribes arguing constantly the diet wars, right, like,
Speaker 1: my diet is best at the end of the day,
Speaker 1: the diet that's going to be the best for you
Speaker 1: is the one that you can stick to, that's gonna
Speaker 1: that's gonna allow for a little bit of leeway so
Speaker 1: that you don't have to restrict yourself too much. Now
Speaker 1: you do have to there there does have to be
Speaker 1: some kind of uh, you know, restriction, whether we're talking
Speaker 1: about calories or whether whether we're talking about um, uh
Speaker 1: you know, certain food types. Um it's not really the
Speaker 1: food types. It's it's more about calories, right, Like if
Speaker 1: you want to lose weight, it's energy balance it's calories
Speaker 1: and versus calories out. But you can you can achieve
Speaker 1: that with and with infinite different sort of permutations of
Speaker 1: dietary choices. At the end of the day, you just
Speaker 1: have to find the one that's going to be the
Speaker 1: most sustainable for you and that's not going to compromise
Speaker 1: your relationship with food, because that's really important, right, um. Yeah,
Speaker 1: And honestly, like I can't talk at like I eat
Speaker 1: the same thing every day, Like it's not great the
Speaker 1: things like my bars that I eat probably aren't the
Speaker 1: greatest bars in the world to eat, you know, but
Speaker 1: I would like to actually, but it's just my excuse
Speaker 1: is I don't have time. I gotta get the kids
Speaker 1: of school or like, so I'm just gonna grab this
Speaker 1: go macrobar or a group. You know. It's like because
Speaker 1: that's just and then at the end of the day,
Speaker 1: I'm like, oh, I've had two bars and you know,
Speaker 1: not meeting dinner, Like that's not enough food. Like it's
Speaker 1: not like right, So it's it's kind of retraining and
Speaker 1: like not making these not excuses, just being like all right,
Speaker 1: it's just so hard to get on like a plan. Yeah, Well,
Speaker 1: the way that I like to think about it is
Speaker 1: you have to you have to achieve a calorie deficit,
Speaker 1: right if your goal is weight loss, and weight loss
Speaker 1: is not the goal for everybody, but if if it
Speaker 1: is your goal, um, you have to achieve a calorie deficit. Now, Um,
Speaker 1: if you think about a mile in terms of like distance, right,
Speaker 1: a mile is a mile whichever way you slice it.
Speaker 1: But walking a mile downhill versus walking a mile uphill,
Speaker 1: they're too totally different experiences, right, So you want to
Speaker 1: figure out the diet that's going to get you to
Speaker 1: a mile right to your weight loss goal, but you
Speaker 1: want that trek to be predominantly downhill. You want to
Speaker 1: minimize the area under the curve for pain and stress.
Speaker 1: And so my view is the way to do that
Speaker 1: is to focus predominantly on minimally processed foods, because research
Speaker 1: shows that when people do that, they end up coming
Speaker 1: in effortlessly at a calorie deficit of about it's the
Speaker 1: ultra processed foods, it's the it's the hyper palatable, shelf
Speaker 1: stable foods that you find in the aisles of the
Speaker 1: supermarket that actually drive you to over consume them to
Speaker 1: the tune of about five additional calories. So that's right,
Speaker 1: there as an eight hundred calorie swing determined largely by
Speaker 1: the quality of the food that you're eating. Most people
Speaker 1: when they want to initiate a weight loss diet, they
Speaker 1: think about quantity, right, They gotta eat less, move more.
Speaker 1: And that's been the advice that we've gotten from the
Speaker 1: Western nutritional and medical establishment for decades at this point,
Speaker 1: less move more. And it's also i'll add, echoed by
Speaker 1: the junk food industry, because the junk food industry doesn't
Speaker 1: like to acknowledge that there are foods that are implicitly fattening, right,
Speaker 1: foods that are that are implicitly prone to over consumption.
Speaker 1: But the reality is that quality dictates quantity. And so
Speaker 1: for me, what I think is is um going to
Speaker 1: be the most helpful is to really look at the
Speaker 1: quality of the foods that you're eating and start there, like,
Speaker 1: don't even think about weight loss for the first two
Speaker 1: three weeks of your plans. Start to start to look
Speaker 1: at the foods that you're eating the quality, create healthier
Speaker 1: habits for yourself, um, because then you know, I think
Speaker 1: that that the rest will sort itself out right. And
Speaker 1: if you do have to start tracking calories and doing
Speaker 1: that then you know that's another that's another way to go.
Speaker 1: But you want to be able to leave room for
Speaker 1: the foods that bring you joy, bring you pleasure, because
Speaker 1: that that whole like restrict binge cycle, that's no bueno.
Speaker 1: That's what leads to the ping pong. We had girls
Speaker 1: night Thursday, and there's going to be a lot of
Speaker 1: cheese dip consumed. Okay, so I need you like that.
Speaker 1: We we cannot. I'm not starting it ourselves of anything.
Speaker 1: I mean, I do know that that would help me
Speaker 1: so much, just looking at the foods that I eat,
Speaker 1: three kids running around, the junk food that I just
Speaker 1: grab off the shell for the kids, whatever, that mac
Speaker 1: and you know, I know it's that. I know if
Speaker 1: I can just get better at what foods I eat,
Speaker 1: I will in turn lose weight. I just have to.
Speaker 1: I'm super picky and I just have to get there.
Speaker 1: I mean, if you're thinking about foods on the go,
Speaker 1: I mean, just like take a granola bar for example,
Speaker 1: or one of these like kind bars. They're just loaded
Speaker 1: with added sugar right like the minute you're like, you're
Speaker 1: not even done with one until you by the time
Speaker 1: you start craving having a second one. Right, if you
Speaker 1: can swap that out for even I mean cheese, there's
Speaker 1: nothing I mean cheese has. Uh, it's a great source
Speaker 1: of protein. Protein we know is the most satiating of
Speaker 1: the macronutrients. So prioritized protein. I think that's a really
Speaker 1: great tool for somebody. You You you can't overeat protein
Speaker 1: because it's so it's so self limiting because of the
Speaker 1: satiety inducing effect that it has. Right, So I would
Speaker 1: swap out the granola bar bar for two cheese sticks. Um,
Speaker 1: you're gonna get high pristine quality protein. Uh, ton of
Speaker 1: macron of micronutrients that are beneficial, calcium and what have you. Um,
Speaker 1: and they're gonna be less prone to over consumption the
Speaker 1: factors that make a food satiating. Another way to look
Speaker 1: at this is we want to maximize satiety with the
Speaker 1: fewest amount of calories. So what are gonna be the
Speaker 1: foods that are gonna be the most satiating that's gonna
Speaker 1: make us feel the most full? Right, Protein buying buying
Speaker 1: far is the number one UM tool. So prioritize protein
Speaker 1: at every meal. It's the steak, it's the cheese, it's
Speaker 1: the eggs, the fish, chicken, what have you like. Make
Speaker 1: that the centerpiece of every meal. Again, it's it's very
Speaker 1: difficult to over consume, so don't worry about over consuming it.
Speaker 1: Just eat it, fill, fill up on it. Um. The
Speaker 1: second factor that makes the food satiating I eat filling
Speaker 1: is um fiber fiber content. Fiber Mechanically, it stretches out
Speaker 1: the stomach. The one caveat that I'll that I'll add
Speaker 1: is that dramatically increasing your fiber content UM can if
Speaker 1: you're not if you're not ready for it, if you
Speaker 1: haven't cultivated the gut flora to be able to contend
Speaker 1: with that sudden increase of fiber. Yeah, you're going to
Speaker 1: the bathroom, you're getting bloated, you're getting gas, and nobody
Speaker 1: likes that. Nobody likes that, so do it slowly. And
Speaker 1: then the third thing that makes a food satiating is
Speaker 1: water content. Oftentimes, if we're thirsty, we the singles get
Speaker 1: crossed and we think that we're hungry. It's I think
Speaker 1: worth um recognizing that for a hunter gatherer, you know, water,
Speaker 1: water is one of these things. You can't go three
Speaker 1: to four days without water, You'll die, right, Food you
Speaker 1: can go without for you know, a couple of weeks,
Speaker 1: um many of us, right, and you'll be fine. But
Speaker 1: water is something that we we desperately need when it
Speaker 1: ceases to be around. And for a hunter gatherer, when
Speaker 1: water seems to be available, the next the second best
Speaker 1: place to find water would be from food. So food
Speaker 1: that is that is that has water in it is satiating. Well,
Speaker 1: like fruits and vegetables are loaded with water, but even
Speaker 1: animal products like steak, is about water. What's not hydrating
Speaker 1: our shelf stable package process foods. And that's because water
Speaker 1: attracts mold, and so shelf stable package process foods are
Speaker 1: deliberately dehydrated. They're deliberately yeah, devoid of fiber, and they
Speaker 1: tend to be diluted of their protein content because protein
Speaker 1: is expensive and we know that junk food manufacturers love
Speaker 1: big margins, so they tend to be protein depleted, fiber depleted,
Speaker 1: and dehydrated, that's why. And and they're hyper palatable, so
Speaker 1: theyre they you know, they're sweetened. They have these like
Speaker 1: insanely delectable mouth fields. But those are the reasons why
Speaker 1: it's not a moral failure. If you can't if you
Speaker 1: can't moderate your consumption of these kinds of foods. They're
Speaker 1: literally designed to be over consumed. When you fill yourself
Speaker 1: up on a package processed food, you've already over consumed them.
Speaker 1: When you fill yourself up on chicken, fish beef salad,
Speaker 1: you're you you've you've yet to over consume them. That's
Speaker 1: what the research shows. You're you're still, despite being really
Speaker 1: full from them, likely in a calorie deficit. If those
Speaker 1: are the put a bunch of ranch dressing on the salad, right, well,
Speaker 1: then how do you expect me to eat a salad? Well?
Speaker 1: You know what, No, actually, there are there are some
Speaker 1: good things about ranch. Yeah, there's some good I have
Speaker 1: no affiliation with Primal Kitchen, but they make a great
Speaker 1: love Primal Kitchen. Yeah, that's good. That's like they're they're
Speaker 1: the whole dirty dressing stuff. That's what I use, like
Speaker 1: the barbecue sauce primarily. Yeah, totally, that's really good. Is
Speaker 1: there a food? Um? The last question? Then we'll let
Speaker 1: you go. But the can help with anxiety? Oh man? Um,
Speaker 1: I would say that two kid or your diet to anxiety,
Speaker 1: to reducing anxiety, it's it's more a process of elimination.
Speaker 1: So getting off the blood sugar roller coaster. UM. Minimizing
Speaker 1: your consumption of added sugar products products with added sugar,
Speaker 1: keep eliminating the sugar sweetened beverages, fruit juices, sodas, things
Speaker 1: like that, UM, Because what happens is it's not the
Speaker 1: sugar surge that can cause anxiety. It's when it's when
Speaker 1: you're sugar dips. It's sort of like the rug being
Speaker 1: pulled out from beneath your feet. So making sure that
Speaker 1: you're minimizing what's called glycemic variability UM. And all the
Speaker 1: recommendations that I've made so far are going to help
Speaker 1: with that as well. So it's not like there's one
Speaker 1: diet for weight that's better for that's like, you know,
Speaker 1: not as good for the brain. It's all sort of aligned.
Speaker 1: I would also say caffeine is a big, big issue. Yeah,
Speaker 1: I've stopped. I haven't had caffeine in like twenty years minus.
Speaker 1: And I was pregnant with my son and I had
Speaker 1: the only thing that didn't make me puke was a
Speaker 1: It was a slurpy from seven eleven. So I had
Speaker 1: coke for about nine months and that was but I
Speaker 1: still like after that, I haven't had any So yeah, Um, okay,
Speaker 1: well I'm getting Genius Foods Genius Kitchen, and so should
Speaker 1: everyone else that's listening because it sounds like mom and
Speaker 1: make some good recipes from the start Friday, Same seris.
Speaker 1: But Max, thank you so much for coming on. Where
Speaker 1: can our listeners find you? You're the best? This was
Speaker 1: super fun. Great to meet you guys. Um So, I
Speaker 1: hosted my own podcast. It's called The Genius Life. So
Speaker 1: if you like podcasts, come out, come over and check
Speaker 1: that out. And what can listeners expect over there? Just
Speaker 1: everything about being genius and so smart. Yeah. So it's
Speaker 1: a it's a lot of like nutrition, women's health, hormone health,
Speaker 1: um reaper, active health, fitness, I mean environmental toxins, like
Speaker 1: how to avoid endocrine disrupting compounds. That's a topic that
Speaker 1: I love talking about. Um it really runs a gamut.
Speaker 1: But it's like it's not it's not as nerdy as
Speaker 1: you would think, Like we have fun with it. There's
Speaker 1: like you know, it's like mental health. Um yeah, like
Speaker 1: we we try to like it's not the Spinach Show.
Speaker 1: In case people are wondering, it's like it's very much
Speaker 1: like an entered an entertainment kind of Vibe over there,
Speaker 1: and I hosted. Sometimes I do solo episodes. Um oftentimes
Speaker 1: we have guests that that that really run the gamut,
Speaker 1: So I do that and then I'm pretty active on
Speaker 1: Instagram um at Max Luco here. So well, thank you, Max,
Speaker 1: appreciate you, Thanks for coming on wind Down. Thanks thanks. Okay,
Speaker 1: Well that was very um knowledgeable. Yeah, I think it
Speaker 1: like kind of makes me feel better, like the extra
Speaker 1: virgin olive oil and like the almond milk I was
Speaker 1: curious about, like it's it's possible. It's just and I
Speaker 1: think it's one of those things too. It's like whatever
Speaker 1: works for you, like if the diet has to be
Speaker 1: what you do. I think in just the long run
Speaker 1: is don't hold yourself hostage to foods because that like
Speaker 1: for me, like when I hold myself back from like
Speaker 1: eating something, I get depressed. So it's like and that
Speaker 1: kind of trigger like so it's like I don't want
Speaker 1: to ever hold myself like and I know, like, but
Speaker 1: I also I work out hard and so it's like,
Speaker 1: but I understand everyone's body types are different, and I
Speaker 1: have empathy for people that they have health issues or
Speaker 1: s thyroid stuff or and it's just but I would
Speaker 1: just say, don't deprive yourself and just be happy however
Speaker 1: you are, and just again consuming good foods. I think
Speaker 1: it's something that I have to work on. I mean,
Speaker 1: like I was chowing down with again, like I shouldn't
Speaker 1: really probably be feeding my kid's lucky charms, Like I
Speaker 1: should be a little more mindful of what's in the
Speaker 1: oreos and like the you know fredos, I was letting
Speaker 1: them have, like I should know better, like with things
Speaker 1: that I've seen, the people that I followed by the
Speaker 1: same time, like I'm just stay in the bus second.
Speaker 1: Every time you say lucky charms, it just takes me
Speaker 1: back to the first time we got Like I got
Speaker 1: lucky charms at the beat and you were so mad
Speaker 1: that I got lucky charms for the kids. I was
Speaker 1: so happy. I was so mad because it was like
Speaker 1: I was the first time mom and I was like,
Speaker 1: I will not let me eat kids. I will not
Speaker 1: let my kids eat processed foods. And I was like,
Speaker 1: and I'm like kids. Third, I was like, they had
Speaker 1: three homes this morning, Like I got that large family.
Speaker 1: I have two bins. Like just makes me so happy,
Speaker 1: not that they're eating you know what, I mean, but
Speaker 1: I'm like, you know, it's just so much balance. Next week,
Speaker 1: I'll give them the organic ones from from then uncle back.
Speaker 1: You know they're not gonna want those after they only
Speaker 1: right now. I'm like, just, I just they just need
Speaker 1: to get food. Yeah, I'm with you on that. Again.
Speaker 1: People are gonna be like, well, you need to get
Speaker 1: them out. I'm trying. My kid loves avocados. They don't
Speaker 1: just eat cereal for are people that just think that?
Speaker 1: But yeah, um but anyways, I love you guys. That
Speaker 1: was fun. I could like bye,