Angela: Traditional banana bread is high in sugar, vegetable oils and gluten. My kids love nothing better than a slice of warm banana bread with butter. It doesn’t have to be full of crap… Try this easy healthy banana bread recipe. Over to Nicole with her awesome recipe:
Nicole: Thought I’d share this recipe as it is SO easy and delish. It saved me this arvo when all the kids wanted was warm banana bread. It won hands down! Sooooo I’m just going to blow my own trumpet here for a second but I MADE MY OWN banana bread… from scratch… If you knew me well, you would know how EPIC this is… as I am NO cook. However Jaysie has been bugging me for weeks to buy her some banana bread from the local bakery. We used to get it all the time and even before I knew grains were bad for us I hated it. You could just taste the sugar and the texture was awful, but she loved it. So today I decided to make my own and unbelievable as it sounds, it actually worked and it’s actually delicious!!!
Watch the full interview below or listen to the full episode on your iPhone HERE.
How do you put a claim like this into a short video (above)? In all honesty you can’t, but hopefully it will whet the appetite enough for you to dig deeper and listen to the full fascinating interview with investigative journalist and NYT bestselling author Nina Teicholz.
In 2014, Nina released her book ‘The Big Fat Surprise’ that was nine years in the making. Within the book she reveals the unthinkable: that everything we thought we knew about dietary fats is wrong.
The book received rave reviews including:
“Most memorable healthcare book of 2014″ – Forbes.com
Full Interview: A Big Fat Surprise! Why I Eat Saturated Fat & Exercise Less
Guy Lawrence: Hey, this is Guy Lawrence of 180 Nutrition and welcome to another episode of the Health Sessions.
So, if you’re watching this in video you can see it’s a beautiful day here in Sydney as I stand on my local Maroubra Beach and I might even be tempted to get a wave a little bit later, as well, but on to today’s guest.
We have the fantastic Nina Teicholz today. So, if you’re unfamiliar with Nina, she is an investigative journalist and she spent the last nine years putting a book together that was released in 2014 called “The Big Fat Surprise.” It hit The New York Times bestsellers list as well, which is an awesome achievement.
So, if you’re wondering what Nina’s all about, well the title of the book is a slight giveaway, but yes, dietary fat. And if you’ve been frustrated over the years, like myself and Stu, about the mixed messages of nutrition and what the hell’s going on, Nina sets the record straight today. Especially when it comes to what fats we should be eating, what fats we should be avoiding and even the whole debate around vegetable oils, which I avoid like the plague anyways. I don’t even debate about it anymore.
So, there’s gems of information.
Now, I must admit, I didn’t know a great deal about Nina, but she came highly recommended and this is the first time I met on this podcast today and I thought she was an absolute rock star. She was awesome. And yeah, it was a pleasure interviewing her and yeah, you’ll get a lot out of it.
Stick with it, because it’s action-packed and it’s probably a podcast I’m going to listen to twice, just to make sure I understand all the information.
Last, but not least, I know I ask every episode, but if you could leave a review for us. If you’re enjoying these podcasts and you get something out of it, all I ask is that you leave a review. Five star it and subscribe to it. This is going to help other people reach this information too so they can benefit from it as well.
One of my ambitions is to get the Health Sessions into the top ten on iTunes, in the health and fitness space and I really need your help to do that. So, we’re definitely gathering momentum. We’re moving up the charts and this would mean a lot to us if you just took two minutes to do that.
Anyway, let’s go on to Nina. It’s an awesome podcast. Enjoy.
Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hi, Stewie.
Stuart Cooke: Hello buddy.
Guy Lawrence: And our lovely guest today is Nina Teicholz. Nina, welcome to the show.
Nina Teicholz: Thanks for having me. It’s good to be here.
Guy Lawrence: It’s awesome. Very excited about today. It’s a topic that definitely fascinates us. We’ve had various people coming on the show, talking about all things, fat especially, and looking forward to getting your collective experience over the years and being able to share it with us and our audience. Yeah, it’s going to be awesome. So, it’s much appreciated, Nina.
So, just to get the show started and the ball rolling, would you mind just sharing a little bit about yourself, what you do and your own personal journey for everyone?
Nina Teicholz: Right. Well, I’m a journalist. I’ve been a journalist for decades. I live in New York City. And about a decade ago I sort of plunged into this whole area of nutrition.
And that started because I was doing a series of investigative food pieces for Gourmet Magazine, which is a food magazine in the states. And I was assigned to do a story about trans fats, which are now famous, but back then nobody really knew about it. I wrote this story that kind of broke that whole topic open in the U.S. That led to a book contract and I started writing a book about trans fats.
And then I realized that there was this whole, huge, untold story about dietary fat in general and how our nutrition polices seemed to have gotten it terribly wrong. And then after that it was decade of reading every single nutrition science study I could get my hands on and just doing this, like, deep dive into nutrition science. At the end of which I wrote this book called, or I came out with a book that was published last year, called “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet.”
That book has been controversial, but also successful. It became a bestseller internationally in, you know, it really was the first book to really make the case for why not only fat was good for health, but saturated fat. You know, in butter, dairy, meat, cheese, the kind of fat in animal foods was not bad for health.
Guy Lawrence: Yeah.
Nina Teicholz: And maybe those foods were even good for health. So, that, of course, turns everything know upside down on its head. So…
Guy Lawrence: Yeah. Absolutely.
Stuart Cooke: Fantastic.
So, just thinking then, Nina, that you’re completely absorbed in research and medical studies and things like that. At what point during that journey did you question what you were eating?
Nina Teicholz: Well, I started out as a, you know, what I call a near-vegetarian. Since I was in my late teens I had basically, like most American women, I had eaten a pretty low-fat diet, very nervous about eating any kind of fat at all. And I hadn’t eaten red meat in decades. I had like, little bits of chicken and fish. And I was, you know, I was a good deal fatter than I am now. But I also used to just exercise manically. I use to, really, for an hour a day, I would bike or run and I still wasn’t particularly slim.
So, when I started this book, it took me, I would say, a few years until I started really believing what I was reading. Which is to say, that fat wasn’t bad for health and I started to eat more fat.
And then I started to; like, I would say it took me a good five years before I would; I could actually cook a piece of red meat. Like, buy a piece of raw red meat and taste it, because I just hadn’t, you know, all I had in my; I’d only had vegetarian cookbooks and it just seemed; it was like a foreign thing to me.
But, I’m not one of these people, like, I know you probably have listeners who they just like they see the light from one day to the next and they can radically remake their whole diet and that was not me. It just took a long time for me to make that transition.
Guy Lawrence: Yeah. In a way it’s such a big topic to get your head around in the first place, because we’ve been told the low-fat message, well, I have my whole life, you know. And when I first started hearing this myself, I was like, “Really? Come on. No way.” But then over the years, you know, I applied it and it’s changed my life, really.
So, what I’m intrigued in as well, if you wouldn’t mind sharing with us, Nina, is how did we end up demonizing fat in the first place?
Nina Teicholz: Well, that really goes back to the 1950s. I mean, there was always this idea that fat would make you fattening, because fat calories are more; they’re more densely packed. And there’s nine calories per gram of fat and there’s only four or five in carbohydrates.
So, there was always this idea that maybe fatty foods would also make you fat. But it really didn’t get going as official policy that all experts believe; it started in the 1950s and I have to back up a little bit if you don’t mind?
Guy Lawrence: Yeah. Go for it.
Nina Teicholz: I mean, it actually started with saturated fat, right? It wasn’t; it all started with the idea that saturated fat and cholesterol were bad, would give you heart disease. And that really started the 1950s.
It’s a story that I tell in my book, it’s been told by others, how a pathologist from the University of Minnesota named Ancel Keys, developed this hypothesis. He called it his diet-heart hypothesis, that if you eating too much saturated fat and cholesterol it would clog your arteries and give you a heart attack.
And this was in response to the fact that there was really a panic in the United States over the rising tide of heart disease, which had come from pretty much out of nowhere. Very, very few cases in the early 1900s and then it became the number one killer. And our president, Eisenhower, himself, had a heart attack in 1955; was out of the Oval Office, out of the White House for 10 days.
So, the whole nation was in a panic and into that steps this Ancel Keys with his idea. It wasn’t the only idea out there, but he was this very aggressive kind of outsized personality, with this unshakable faith in his own beliefs and he kind of elbowed his way to the top.
So, the very first recommendations for telling people to avoid animal foods, saturated fats and cholesterol, in order to reduce their heart attack risk, those were published in 1961 by the American Heart Association, which was the premier group on heart disease at the time, still is. But at that point there was nobody else.
And so, that started in 1961. Then by 1970 they’re saying, “Well, its not just saturated fat. It’s all fat, because if you reduce fat in general that’s likely to keep calories low.” That was always the argument. That somehow it would just keep calories low and so that was probably a good idea to avoid fat all together. That started in 1970.
Then you see this low-fat diet, which, you know, there’s no evidence. There was no clinical trials. There’s no evidence at all. It just was like; kind of this idea that people had. That was adopted by the U.S. government in 1980, so then it became federal policy.
The whole government is kind of cranking out this idea and all its programs are conforming with it and then throughout the ’80s you see it spreading around the world. So, it spreads to your country. It spreads to Great Britain. It spreads everywhere. And then all Western countries follow the U.S. and our advice.
So, that’s how we got into this whole mess.
Stuart Cooke: Wow.
Nina Teicholz: And, you know, it’s; now we’re starting to get out of it. But it’s been decades in the making.
Stuart Cooke: Crikey. It’s ludicrous when you think about it based upon zero, I guess, concrete medical knowledge at all. I’m just; I’m intrigued about the studies that are set up, that guide us on this journey. I mean, how are these nutritional studies, I guess, initiated? And it seems that they can be so easily biased. Is that true?
Nina Teicholz: Oh, you know that is such a huge topic.
Stuart Cooke: Yeah.
Nina Teicholz: I mean, there are thousands of nutritionists studies and we all know what it’s like to feel like be whip-sawed by the latest study and how do you make sense of them? How do you put them in perspective? Is really the question. What do you make of the latest mouse study to come out?
So, the way it all began was with the study that was done by Ancel Keys, called the “Seven Countries Study.”
Stuart Cooke: Yeah.
Nina Teicholz: And that was done on nearly 12,000 men, men only, in seven countries, mainly Europe, but also the U.S. and Japan. And that was a study; it’s called an epidemiological study; and that’s the key thing to know about it. It’s the kind of study that can show an association, but not causation.
So, it can show; it looks at your diet, and usually these studies they test diet just once and they ask you, “What did you eat in the last 24 hours?” You know how well you can remember that, right? And then 10 years later they come back and see if you’ve died of a heart attack or what’s happened to you.
So, even in the best of studies where let’s say they ask you three times what you at in the last 24 hours or they try to confirm what you say with what they measure; maybe they measure your diet. But even in the best of those studies, they can still only show association.
So, let’s say they find, as Ancel Keys did in that first epidemiological study, let’s say they find that you don’t eat very much saturated fat and if you’re one of those people, you tend to live longer. But not eating a lot of animal foods, you know, in post World War II, let’s say Greece or Italy or Yugoslavia, which is what Ancel Keys discovered; that was; those people were also, they were poverty-stricken people, devastated by World War II. They also didn’t eat a lot of sugar.
Stuart Cooke: Right.
Nina Teicholz: Right? Because they didn’t have it. But; so you don’t know, was it the sugar? Was it the fat? An epidemiological study can never tell you. Or is it something you didn’t even think to measure? Was it the absence of magnesium in the soil? Was it your, you know, now is it your internet use? Is it your exposure to plastic? You don’t know all those things you can’t think to measure. You’ll never know in an epidemiological study.
But that was, that Seven Countries Study was the basis of that original American Heart Association recommendation and it’s also been the basis of a lot of other bad advice that’s based on these kinds of studies that only show association.
So, the better kind of data is called a clinical trial, where you taka a group of people and you divide them into two groups and you give one group this kind of, you know, a high-fat diet; the other group a low-fat diet and you see; everything about those groups is the same. It’s what’s called “controlling.” You’re controlling for internet use, for magnesium in the soil, or whatever. You take them in the same city; you assume they’ve got the same exposure to all that stuff, so you don’t have to worry about it. You just can measure the effect of the diet or you know, give one a drug and the other not a drug.
So, clinical trials are the kinds of studies that can provide rigorous evidence. And, you know, that they’re harder to do. They are expensive. It’s expensive to feed people. It’s expensive to; you know, usually the good clinical trials really control the diet all day long. It’s best if you do them on institutionalized people, where you can totally control the diet.
But there are clinical trials out there now; now there are after all these years, and you know, all those clinical trials show first, you know, one that saturated fats does not cause heart disease, does not cause any kind of disease, and that the low-fat diet that we embarked upon, when it was finally tested in big clinical trials, was shown to be either, at best, totally ineffective and at worst, it looks like it could very likely provokes heart disease by creating worsened blood lipids.
Stuart Cooke: Wow.
Nina Teicholz: So, but, those clinical trials, when they eventually came out it was sort of too late, because the official dogma had already charged ahead.
Guy Lawrence: Yeah.
Stuart Cooke: Crikey. Yeah. We’re still seeing an absolute barrage of low-fat goods on the shelves and that message is still loud and proud. People are still completely fearful of fat. It’s insane, isn’t it?
Nina Teicholz: Yeah. I don’t know what the official recommendations are in Australia, but I know in the U.S. they’ve tried to back off the low-fat diet. Like they don’t include that language anymore.
Stuart Cooke: Right.
Nina Teicholz: But they still model all their diets as being low-fat. Low-fat is sort of defined as anywhere between 25 and 30, 35 percent of calories is fat.
Guy Lawrence: Yeah, okay.
Nina Teicholz: You know, before the low-fat diet we were; all our countries were eating 40, 45 percent fat.
Guy Lawrence: Yeah.
Stuart Cooke: Yeah.
Nina Teicholz: So, we’ve really dramatically reduced our fat intake. But, you know, our officials just can’t; it’s hard for them to back out of it. It’s just our; all of our food supplies are based on the low-fat diet. I mean, all of our cattle has been bred to be leaner for instance, you know, amongst many other things.
Guy Lawrence: Yeah. From over the years of what I’ve seen as well, even if people adopt a higher-fat diet, there’s still a huge amount of confusion about fats themselves.
Nina Teicholz: Right.
Guy Lawrence: So, I’d love to get a little bit of clarity on that today as well. Like for vegetable oils for instance. You know, where did vegetable oils come from and the idea of them being healthy, when, you know, when I avoid them like the plague.
Nina Teicholz: Well that’s another amazing story and I’m not flogging my book, but it’s only place where the history of vegetable oils is really set out. And I just couldn’t believe what I’ve discovered about them. I mean, so the basic thing to know it that they didn’t exist as a foodstuff until really the early 1900s.
Before 1900, the only fats that were really used, well at least in America, I don’t know about Australia, but were butter and lard. Around the world it was butter and lard were the main fats that were used in cooking. And there was some olive oil in Italy, you know, in the Mediterranean.
But that starts later then you think, actually. And before that all oils were used; they were used for industrial uses. They were used to make soap. There were a lot of uses of oils, but it was not for eating.
And then; and so the very first oils introduced for eating, just as plain oils, they didn’t come around; in the U.S. they were introduced in bottles in the 1940s and before that they had; oils are unstable, you know, and they oxidize and they go rancid and they won’t last in shelves.
So, before that, in 1911, in the U.S. at least, they were introduced as like a kind of imitation lard. It was called Crisco that we have. And that they harden the oils through a process called hydrogenation and that produces trans fats. Which is why we all know about that now.
But that was first invented to make those oils stable, to harden them, so that they don’t oxidize and grow rancid.
So, that’s when they came into our food supply. That industry, the vegetable oil industry includes some of the biggest companies in the world now; ADM, Monsanto, Cargill, IOI Loders Croklaan. I don’t know if those are familiar names to you, but they’re huge companies. And they from the very; from the 1940s on, they figured out how to influence; like for instance, they were hugely influential in launching the American Heart Association. Which then wound up recommending vegetable oils for health. Because …
So, if you get rid of the saturated fats, what do you replace them with? You replace them with unsaturated fats and that’s vegetable oils.
So, these companies got their products recommended for fighting heart disease, basically. And they did that by infiltrating into our most trusted institutions, including the American Heart Association and also the National Institute of Health. And that’s why we think vegetable oils are good for health.
I mean, the main argument was that they lower your total… and originally it was they lower your total cholesterol. And then we could measure other things like LDL and HDL, the argument was they can lower your LDL cholesterol and therefore they fight heart disease. Well, I mean, that whole cholesterol story turns out not to be so simplistic.
So, that’s how they came into the food supply and that’s how they came to be viewed as healthy.
Guy Lawrence: Yeah and did it in everything. Like when you walk into the local supermarket, well the commercial supermarkets, I should say; they’re in so many foods.
Stuart Cooke: Well, yeah, 99 percent, I think, of our processed and packaged foods will contain them in some way, shape or form which is kind of crazy. And you touched a little bit on trans fats as well earlier; Nina and I wonder whether you could just talk a little bit about that today? Because that is, that’s a phrase that is quite fearful over here and I know on the packaging at least a lot of the manufacturers are very proud to say, “zero trans fat.” So, what exactly is it?
Nina Teicholz: Well, so when those vegetables oils are hardened, that process that I just mentioned called hydrogenation, that’s just an industrial process and one of the side effects of that process is it creates some amount of trans fats in that hardened vegetable oil, right? You harden the vegetable oil so it can be used precisely as you say in those packaged goods, right?
So, a lightly hydrogenated oil would become; be used as the basis of like a frosting or something. A soft, creamy substance. And the more; if you create; a more highly hydrogenated oil containing more trans fats would be used to say make the hard chocolate coating of a candy or something.
Stuart Cooke: Right.
Nina Teicholz: So, you have varying amounts of trans fats in all of those hardened vegetable oils that are the backbone of our food industry.
Trans fats, you know, from that very first introduction of Crisco imitation lard that they were always in there and scientists kind of knew about it and were worried about it, from the 1970s on. But it really wasn’t until they were; really didn’t become exposed and known until the early 1990s. And it turns out that they slightly raise your LDL cholesterol. I mean, that’s; that was the evidence that upon which trans fats were kind of hanged by various expert agencies.
Trans fats are not good for health probably, but not for that reason. I mean, I think their effect on LDL is very minimal. They also seem to interfere with the functioning of your cell membranes. They kind of lodge themselves into critical key spots in every single one of your cell membranes. And they increase calcification of cells.
So, definitely trans fats are not a good thing. They were kind of condemned, I think, for the wrong reason. But, you know, the main issue now is like, what’s replacing trans fats? So, if you get rid of partially hydrogenated vegetable oils, what replaces them? And my worry is that they’re just being… in restaurants, which used to use these hydrogenated oils in their fryers.
Stuart Cooke: Yeah.
Nina Teicholz: Again, they were hydrogenated to be stable. That means not to create oxidation products when heated. So, in this country at least, restaurants are going back to using just regular old non-hydrogenated oils, which are toxic where they’re heated.
They create these hundreds of oxidation products and they create massive inflammation in the body, I mean, there’s all kinds of very worrisome health effects of those non-hydrogenated regular vegetable oils.
Guy Lawrence: Yeah.
Nina Teicholz: They’re also inventing new oils. There’s something called, interesterified oil that they’re inventing to try to use instead of these trans fats oils. So, the trans-free options are to me, like, equally worrisome or if not more so. And, you know, what should be happening is just to return to butter and lard. That’s what we used to use.
Stuart Cooke: Yup.
Nina Teicholz: That’s what we used to use. Those are solid, stable fats that … and tallow, McDonalds used to fry their French fries in tallow. They’re solid and they’re stable and they don’t oxidize and they don’t go rancid.
Guy Lawrence: Yeah.
Nina Teicholz: And that’s what we should return to. But we can’t, because we’re; there’s this taboo around saturated fats that we can’t use them.
Guy Lawrence: Wow. That’s incredible, isn’t it? I was going to say with the next question, like to just to simplify everything we’ve just discussed for the listeners, is like, what fats would you eat and what fats would you avoid? Like from everyday to …
Nina Teicholz: You should cook with stable natural fats. Lard. Butter. Ghee.
Guy Lawrence: Ghee.
Nina Teicholz: Coconut oil. Tallow if you have it. Those are stable. They’re natural. They’re the fats that we’ve always cooked with throughout human history.
If you want an oil for your salad dressing or whatever, olive oil, which; olive oil is better than vegetable oils. The reason is that olive oil is what’s called monounsaturated. It only has one double bond that could react with oxygen. Vegetable oils are polyunsaturated, meaning they have multiple double bonds. Every single one of those double bonds can react with oxygen. So, you want to just keep your double bonds low and that means using olive oil in favor of those other vegetable oils.
Guy Lawrence: Yeah. Fantastic.
Nina Teicholz: Is that enough?
Stuart Cooke: Yeah. That’s good advice.
So, you touched upon the olive oil as well and I’m just thinking about, you know, in our society today we’ve got a diet for everything. You know we’ve got Paleo diet, low carb/high fat, Mediterranean; crikey there’s so many. With the research that you’ve done, are any of these existing diets close to optimal for long-term health?
Nina Teicholz: You know, I think; so, looking at the clinical trial research again, that kind of good rigorous data …
Stuart Cooke: Yup.
Nina Teicholz: It’s strongly supports a lower carb/higher fat diet for better health. That diet is better at fighting helping people lose weight, at keeping their blood glucose steady and under control, which is how you keep diabetes; prevent diabetes or keep diabetes under control and also for improving cardiovascular risk. The majority of cardiovascular risk factors seem better on that diet. So, that’s a diet with anywhere from 45 to 80 percent fat even and carbohydrates, you know, 20 to 40 percent carbohydrates.
I mean, people really respond to diets differently.
Guy Lawrence: Yeah.
Nina Teicholz: And so, your nutrition needs are different if you’re young, if you’re a child, if you’re elderly. It’s just so important to know that people respond differently to different diets. But; and critically it depends on whether or not your metabolism has kind of tipped over into this unhealthy state.
So, if you’re obese or if you have diabetes or if you have, are fighting heart disease, you are more sensitive to carbohydrates. So, your tolerance for them is lower. If you’re healthy, if you look like you guys, your tolerance is higher for carbs. If you’re active and you’re burning calories a lot, your tolerance is higher.
So, you know, you have to kind of adjust your nutrition plan based on that. But, you know, I think that one of the key things to realize is to eat a higher fat diet you have to eat, and if you want your fats to be natural, based in natural real foods, you just; it has to be a diet that’s higher in animal foods.
Stuart Cooke: Right.
Nina Teicholz: You know, that’s again why; it’s one of the reasons why meat, butter, dairy, eggs, cheese is important to have in any kind of diet. The other reason is, is those are the foods where, you know, the majority of nutrients are, like almost all nutrients are, that you need for good health. And that’s not true in plant foods. It’s very hard to get the nutrition you need on a plant-based diet.
Guy Lawrence: Yeah and this is coming from someone that was a vegetarian, like you said as well.
Nina Teicholz: Yeah. Oh my God, you know, I had anemia. I had; most of my young adulthood I had anemia and all kinds of health issues that I had no idea were based on nutrition, but seem to have been now that they’re resolved.
Stuart Cooke: Wow.
Guy Lawrence: Yeah. Wow. And just to tie up the fat thing and I know because one question we get asked a lot, “Well, how much fat do I eat?” So, what would a plate look like for you at a meal? Could it be as simple as you cook your veg, you have your steak and then you put a big knob of butter on it kind of thing to have the dietary fat for that meal? What would your advice be?
Nina Teicholz: Yeah. I mean, that sounds like a great dinner to me. I mean, I’ve heard various ways of explaining it to people, you know. Like, half your calories should come from animal foods and half the volume on your plate should come from plant foods. Or what did somebody else say? Eat meat; eat animal foods until you are full and then have some fruits and vegetables.
Guy Lawrence: Wow.
Nina Teicholz: You know, I think, yeah I think like visually if you think like half your plate is being; having animals foods on it, like eggs, meat, diary and then the other half being salad greens, you know, fruits and things. That’s probably a pretty healthy diet.
Guy Lawrence: Yeah. Just keeping it simple.
Stuart Cooke: Absolutely. So, just thinking now then based upon where we are right now, with all the information that’s coming from, you know, the government, the doctors, you know, health advisors. So, if I go to the doctor’s and the doctor says, “Look, you know, you need to get in better shape. I need you to adopt a low-fat diet.” Now, that’s hugely confusing for me now with this barrage of information, new information that’s come out, saying the complete opposite. So, where would I start if I come back from the doctors with that info?
Nina Teicholz: Right. Well, first you sign up for your podcast.
Guy Lawrence: Yeah.
Stuart Cooke: That’s a good one.
Guy Lawrence: We send it to so many people and friends, you know, who have had that message.
Nina Teicholz: Yeah. And then you send your doctor my book or you send him your podcast. I mean, this is; I mean it is confusing. I think that until the paradigm shifts and our expert advice shifts, we’re going to live; we’re all going to live with this kind of cognitive dissonance between what our doctors say, who, you know, by the way have; most doctors, at least in America have about one hour out of their entire, what, seven-year education is at one hour or one day is devoted to nutrition. Really, they don’t know about nutrition. Even though if you look at polls, most people get their dietary advice from their doctor. So, that’s unfortunate.
But you really do have to become a little bit of an independent thinker, I think, on this subject. You know, especially if you feel like if the low-fat diet isn’t working for you, then there’s your own; I mean, in nutrition everybody is their own “n=1” experiment, right?
Stuart Cooke: Yup. Yeah.
Nina Teicholz: You know, you can go on a low-fat diet and see if it works for you over time. And then if it doesn’t you can go back to your doctor and say, “You know, that really didn’t work.” And he’ll say, “Well, you didn’t exercise enough and you didn’t lower your fat enough.”
Stuart Cooke: Yup.
Nina Teicholz: And you can try that advise and see if it works for you. Or you can go on a higher-fat diet and see how well that works.
I mean, I just think that this is a field where there is a kind of alternative view and you have to kind of wean yourself from expert advice in this field. Because the expert advice is really misinformed and it’s entrenched. So; and I think that’s not going to change any time.
Guy Lawrence: Yeah. It’s a huge topic and its, yeah, which; you touched on exercise as well. So, question would be, exercise and heart disease are highly related, you know, heart disease and prevention. What’s your thoughts on that?
Nina Teicholz: You know, the recommendations for exercise are mainly based on this idea of burning calories, right? And that’s all based on this idea that weight, your weight, is determined by your calories in, how much you eat, subtracted by your calories out, how much you exercise.
And so, that’s why their recommendations are, you know, burn as many calories as you can. Or, you know, exercise an hour a day to burn calories.
But it just turns out that, you know, weight is not so simply regulated by calories in versus calories out. And we all know, like, I could probably go to a meal with you guys and you’d probably eat a massive amount of food and I’d be sitting there eating like, nothing and thinking, “Why are these guys so slim?” I mean, we all know people for whom that’s true and we all know fat people who just don’t seem to eat very much and we assume that they’re all, you know, stuffing themselves with ice cream every night. But that’s not necessarily true.
The experiments on exercise are uniquely depressing. I mean, they show that when; here’s the most depressing one I’ve ever read, which is kind of emblematic of the whole field, which is, they took a group of people. They had half of them do nothing. The other half trained for marathons for an entire year. They ran like a hundred miles a week, at the end of which the groups were the same in weight. The marathoners hadn’t lost any weight or any more compared to the controlled group. And that was, because when you exercise a lot, you get hungry and then your body, well, your body’s not an idiot, it knows; like it just wants, you know it will make you hungrier and then you’ll eat more and then you’ll replace the calories that you burn.
So, that kind of aerobic exercise does not seem to be effective and there’s a lot of studies like that. I mean, I’m sure you’ve talked about it on your program, the kind of exercise that seems to be supported by better evidence is, like, intense exercise, like, lifting weights or doing sprints or you know, really intense exercise that changes your actual muscles at a cellular level, will actually change their sensitivity to insulin.
Which is totally fascinating. But you don’t have to do a ton of that exercise, you can just do like 15 minutes of it, of intense exercise, and that seems to make, you know, enough of a difference to have an impact.
Stuart Cooke: Perfect. Perfect. Yeah, I have a little 6-minute workout that I do couple of times a week and I’m done and dusted in 6 minutes, but it knocks me sideways. But I feel great for it and I sleep better afterwards and I don’t have to spend hours in the gym on a treadmill.
Nina Teicholz: It’s too bad you’re so obese, really. Obviously it’s not working.
Stuart Cooke: I know. Well, you can’t really see the full body …
Guy Lawrence: Stu, I tell you, as I’ve mentioned on many podcasts, Stu’s body fat is probably at about 8 percent, right? I mean, he eats like a horse, like I can’t keep; like he probably eats physically twice the amount of food I do in a day. It’s incredible. I don’t know how he does it or what he does, but …
Stuart Cooke: Well, it is interesting because we had some genetic testing done on the both of us and our makeup is so very, very different. And it really is a slap in the face for everybody who counts calories, because we are so uniquely different. I couldn’t put on weight if I tried and I have tried. Whereas it’s the opposite for Guy. So, it really does, you know, take a little bit of a mind shift to think, “Well, perhaps it isn’t just about what I’m eating.” Because our bodies are kind of chemical machines rather than just, you know, adhering to the simple principles of energy in/energy out. So …
Nina Teicholz: That’s great.
Guy Lawrence: Yeah.
Nina Teicholz: For women, I would say for women, especially women, you know, of a certain age like me, you know, then there’s other factors; your hormones become involved.
Stuart Cooke: Yes.
Nina Teicholz: I mean, your fat in technical terms, your fat deposition is controlled by your hormones, right?
Stuart Cooke: Yup.
Nina Teicholz: And the reason that carbohydrates fatten you up more is that they trigger the release of a hormone called insulin, right?
Stuart Cooke: Yup.
Nina Teicholz: And then when you get to be my age your hormones change and it becomes; and so that also messes with your fat deposition and then you have to, you have to make adjustments or figure that out. But I mean all of that just shows you that fat is controlled. The deposition of your fat on your body is controlled by your hormones. Insulin is one of those hormones and other hormones have an effect as well.
So, it’s really not about the number of calories that you eat.
Stuart Cooke: Right.
Nina Teicholz: One of the great things about eating a higher-fat diet is it just; you don’t have to count calories. Which is like such an enslaving, awful way to live. You know, you can just eat until you’re full. All the tests on the so-called Atkins diet, all the formal scientific experiments, they don’t tell the people to control calories. That diet works even without counting calories. So …
Stuart Cooke: Yup.
Nina Teicholz: And that’s a fundamental thing, because that is a terrible way to live. Like where you’re counting the number of calories in your toothpaste, because like, you know, you’re just; you’re, I mean, you’re like, “I’m never going to get back in that dress.”
Guy Lawrence: Yeah. The other …
Stuart Cooke: I was just thinking that’s just a perfect product; just low-carbohydrate toothpaste. Why didn’t we think of that? We’d make a fortune.
Nina Teicholz: If you’re counting calories.
Stuart Cooke: Yeah. True. True.
Guy Lawrence: And the other thing we see all the time as well, is that when people are counting calories, a lot of the calories they’re indiscriminate about what they eat. Like, there’s no nutrients in to them whatsoever except glucose half the time, you know. It’s just processed carbs and they keep to that. I often wonder what that would be doing to you know, the gut health, the inflammation and all these knock-on effects that are coming from that as well. It’s huge.
Nina Teicholz: Yeah.
Guy Lawrence: Yeah. And just supports; we certainly don’t push the calorie-counting message, that’s for sure.
Stuart Cooke: So, given the fact then, Nina, that you’ve written this amazing book and you’ve just got a wealth of knowledge and it’s a question now that we ask everybody on our show and if you don’t mind and I apologize in advance; can you tell us what you ate today?
Nina Teicholz: Sure. I don’t mind. It’s not very interesting. Let’s see, I two fried eggs for breakfast.
Stuart Cooke: Yup.
Nina Teicholz: I drink a lot of coffee. And then I had a huge bowl of full-fat cottage cheese with walnuts and some raisins for lunch. And I haven’t had dinner yet, because I’m here in California. I don’t know what time it is there, but I haven’t had dinner yet.
Stuart Cooke: Right. Okay.
Nina Teicholz: That’s it.
Guy Lawrence: Perfect. There you go.
Stuart Cooke: Fantastic.
Guy Lawrence: And just touching on that, another thought that came in, because for anyone listening to this that is still eating a low-fat diet, you know, what would you advise them in terms of what you found on transition, you know, to allowing the body to adapt and utilize fat more as a fuel?
Nina Teicholz: Well, so a few things; one is that if you’re transitioning to eating more red meat, if you haven’t eaten red meat in a long time you don’t have a lot of the enzymes that you need to digest it and it does take awhile to build those enzymes back up. So, that’s kind of a slow transition.
The other thing is that typically when people switch to a higher-fat diet, I’m talking about like an Atkins diet that’s quite high in fat, there’s a transition period during which you feel awful. And one of the problems with a bunch of these trials on the Atkins diet is they were like, “Oh, let’s test it for three weeks.” And everybody feels horrible during those three weeks. And they’re like, “Oh, that diet must not work.”
But you have to test it for a longer period of time, because there is this transition period. Your enzymes are changing; your regulatory pathways; your metabolism is changing; you’re switching to burning fat rather than glucose as fuel. That takes time and there are resources to try to help you make that transition without suffering too much.
You know, you’re supposed to drink bone broth and have more sodium and you know, there’s various things that you can do to try to replenish some of the nutrients that are depleted. And you know there’s books; I can recommend a book about that. But you have to get through that transition period and then you start feeling better. That’s the crucial thing.
Guy Lawrence: Yeah. Fantastic. Yeah I just wanted her to touch on that.
And we have a couple of wrap up questions that we ask on the show every week and one was what Stewie just asked for, what you ate today?
Another one is, what books have influenced you the most or what would you recommend to people and this can be outside the nutrition or anything. Is there any that spring to mind?
Nina Teicholz: Well, I haven’t read anything other than nutrition for so long. I feel like, oh yeah, there was probably “Catcher On The Rye” back when I read other kinds of things. But, you know, in nutrition the most important writer in nutrition in my view is Gary Taubes. His book, “Good Calories, Get Bad Calories,” is like the Bible, I think, of this whole field. I think it’s, you know, fantastic. It’s; my book covers a lot that same territory, but it’s maybe a little bit lighter and also covers some other things.
So, yeah, I think that’s the most important book I can think of in this field. He also wrote a book called, “Why We Get Fat.” That’s a little more user-friendly.
Yeah, and then you know, Jane Austin. Read about human nature. Never gets better than that.
Stuart Cooke: Perfect. That’s excellent.
Guy Lawrence: Excellent. And the last one, what’s the best piece of advice you’ve ever been given?
Nina Teicholz: Oh, you know I get asked this and then I’m like, “I don’t know anything about; I don’t know how to live.” I don’t know. Actually I just don’t know how to answer that.
Guy Lawrence: Yeah.
Nina Teicholz: I think that maybe in this field, for this audience, the point about taking care of your sleep. I’m a chronic insomniac; I’ve been for years. And that so interferes with your weight, and your ability to function and I’m just getting my sleep in order and I would say, yeah, attention to your sleep. It’s just as important as what you eat.
Guy Lawrence: Perfect and we certainly agree with that one.
Stuart Cooke: That is excellent advice. I am absolutely consumed by all things sleep right now. So, in another conservation, I could chew your ear off about that topic.
Nina Teicholz: Oh, I would really like that. I would really love to hear actually what you know.
Stuart Cooke: Likewise.
Nina Teicholz: It’s a whole; that’s another topic where, you know, where you go to your doctor and what they say is so unhelpful, you know.
Stuart Cooke: Absolutely.
Nina Teicholz: And what you find on the internet is largely unhelpful and it’s hard to find your way to good information. So …
Stuart Cooke: Yeah, they’re all alike. I’m been; I have been infatuated by this probably for the last two years and I’ve read a billion books and a million podcasts. And yeah, I’ve got all these strategies as well that are just like gold and I know now that if I do this thing I’ll have a better nights sleep and it just works. So, yeah …
Nina Teicholz: Thank goodness.
Guy Lawrence: Can you share with us tip, Stu for anyone that’s listening out there.
Stuart Cooke: Okay. One tip; I’ll give you two tips.
Guy Lawrence: There you go.
Stuart Cooke: Blue light and devices wreck sleep, because it interrupts with the body’s production of melatonin. So, if you’re staring at a laptop at 9 o’clock at night and then expect yourself to go into a blissful sleep, it won’t happen.
So, I’ve just been; I wear these blue light blocking glasses. You know, I look like a construction worker. But, crikey, you put them on and ten minutes later you feel sleepy. It’s that crazy.
Nina Teicholz: Wow.
Stuart Cooke: And so, yeah, for me it’s kind of devices off at kind of 6 p.m. and then I try and get into more of a sleep routine where I read and listen to music and prepare myself for sleep wearing those glasses. So, that works.
And the other thing, is a little bit of carbohydrate-cycling. So, following a reasonably low-carbohydrate diet, I tend to have most of my carbohydrates at night before I go to bed. And that really helps with insulin and puts the body in this sleepy state and helps me stay asleep during the night.
So, I find that if I restrict my carbohydrates in the meal at night and just have, I’m going to say carbohydrates, but I’m thinking more of the starchy carbohydrates. So like, sweet potato, things, you know, outside of just the veggies. It works. So, a baked potato, with like guacamole on it; a steak, some veggies covered in olive oil; is my go-to-sleep meal.
We have that on a Monday evening almost religiously and I get the best sleep on Monday night. I just do. So, I’ve been researching a little bit more about that; just about starch and stuff like that and how that plays with our sleep.
Nina Teicholz: All right, I’m signing up for your pod. I’m …
Stuart Cooke: No problem.
Nina Teicholz: Those are great ideas. I’ve heard them, but I mean, that is; really sounds very smart and you’re right. If you can encapsulate that advice and get it out to people, that’s incredible service. So, sign me up.
Guy Lawrence: Fantastic.
Stuart Cooke: All right and thank you.
Guy Lawrence: That’s a good one, Stu. That’s awesome.
And so, what does the future hold for you, Nina? Anything exciting coming up?
Nina Teicholz: No. I hope to be; have a very dull life and get a lot of sleep. But I am; I’m particularly interested in trying to change the actual nutrition policy, you know, that exists, so that; which is so influential. That’s why your doctor gives you the wrong advice, is that they get their recommendations straight from the government and that’s also true in Australia, I know.
So, I think that that needs to change and I’m hoping to work to try to move that along. And basically, you know, nutrition reform. I mean, it’s one thing to write a book, but then you just have to get that message out there. So, I’m working on that.
Guy Lawrence: Fantastic. And for everyone listening to this, where is the best to go to get more of you so that you; your website?
Nina Teicholz: I do you have a website.
Guy Lawrence: Yeah.
Nina Teicholz: It’s not so active, but there’s a lot of information there, which is: www.thebigfatsurprise.com.
Guy Lawrence: Fantastic. And they’d be able to get your book from there too or just on Amazon?
Nina Teicholz: Yes. I think it should still be on Amazon. There’s actually a new version that’s being sold in the UK without the thousands of footnotes at the back. So, that’s; might even be considered beach reading, because it’s a light enough book to carry with you.
Guy Lawrence: Well, Stewie’s going through it at the moment, I’m waiting for him to finish and then I’m going to be reading it.
Nina Teicholz: Oh, good.
Guy Lawrence: Yeah. Fantastic.
Nina Teicholz: Great. Well, it’s lovely to talk to you both.
Guy Lawrence: Thank you so much for coming on this show, Nina. That was an awesome and yeah, everyone’s going to get so much out of it. That’s brilliant.
Stuart Cooke: Yeah. It’s been a pleasure. Thank you again, Nina.
Guy Lawrence: Thanks, Nina.
Nina Teicholz: It’s really been great to talk to you.
Watch the full interview below or listen to the full episode on youriPhone HERE.
We love getting peoples perspectives on health and nutrition, especially when they’ve interviewed dozens of health leaders around the world, then made two inspiring documentaries that go on to transform and enhance the lives of millions of people!
Our fantastic guest this week is James Colquhoun, the man behind the fabulous movies ‘Food Matters’ and ‘Hungry For Change’. We ask James in the above short video, what three food hacks would you suggest we could do right now to improve our future health? I bet you can’t guess what they are!
Below is the full interview with James, where he shares with us his personal story regarding his dads illness of chronic fatigue syndrome and how he took massive action to intervene. Because he couldn’t get his father to read about nutrition and natural health, he figured he could probably convince him to watch a film on the subject. What follows is a journey of transformation, inspiration and two internationally acclaimed widely popular documentaries.
Full Interview with James Colquhoun: Why Food Matters & I’m Hungry For Change
In this episode we talk about:
Why he spent his entire savings on making the movie ‘Food Matters’
The ‘tipping points’ that inspired his dad to turn his health around
The most amazing transformational story he has ever seen!
The foods he goes out of his way to avoid and why
Why he created a ‘Netflix’ for health & wellness – FMTV
Guy Lawrence: Hey, this is Guy Lawrence of 180 Nutrition and welcome to another episode of the Health Sessions. Today is a beautiful day here in Sydney and I’m at my local Maroubra Beach, so I thought I’d bring my introduction outside. As you can see it’s just stunning here.
I’m fresh back off a Joe Dispenza workshop over the weekend in Melbourne.
Now, if you’re not aware of Dr. Joe Dispenza, we interviewed him on the podcast a couple of weeks ago and I highly recommend you check him out. And if you get a chance to attend one of his workshops, it’s a must. It was phenomenal. It was probably one of the best experiences, when it comes to workshops I’ve ever had, and he really puts the science behind the “woo woo” as he puts it in terms of meditation, understanding the brain, and being able to better our lives with the thoughts we think and how we move forward with that.
So, yeah, I highly recommend you check that out.
So, anyway, moving on to today’s guest. Well, we’ve got a pearler for you today.
So, I’m sure you can all share these experiences. You know, when you decide to make the change you voraciously change your habits through the foods you eat, the exercises you do and you get rid of the low-fat diet. You cut the processed foods out and you can see all the changes happening to yourself. And of course, you then want to go on and tell the world.
I know I did, anyway, with my family and friends. But when you go and share this with them, you find half the time they might as well be wearing earplugs, because the words never seem to go in and of course, they’re on their own journeys too and have to make the changes for themselves.
To take that to the next level with today’s guest, he shares with us how his father started to become very ill and of course wanted to change the way he ate and the way he looked at his health. It was very difficult.
So, what did he decide to go and do? Well, he went and decided to go and make a documentary and spent the next two years and his entire life savings and pumped it all into this documentary.
And yes, our special guest today is James Colquhoun and he’s the creator of the documentary Food Matters. He is one inspirational guy and of course, he went on then and made Hungry for Change.
We delve deep into everything behind what James went and did. Why he did it in depth. And of course, he got to then go on and experience interviewing some of the best thought leaders in health around the world and put them into a documentary. And of course, apply that in his own life.
So, we get into his daily routines. What he does. The best tips he’s learned and practical applications of what we can bring into our everyday life, as well.
One thing was clear with James is that he is a very, very, very upbeat inspirational guy. You’re going to get lots out of this today.
It was just a pleasure to have him on the show.
Now, you may recall, as well, a couple of months ago, if you have been following us for a long time; we actually sent out an email asking you what your biggest challenges are, just to get some feedback. We have been listening. We had an awesome response and we’ve been behind the scenes, me and Stu, for the last couple of months, actually, putting them into a quiz, if you like, and putting videos behind it so that you can discover what your number one roadblock is.
So, if you’re struggling to drop the last five kilos. If you’re, how can we say, if you’re struggling to stick to the diet. Or if you’re confused, you get it, but you don’t get it. You know that sugar’s not good. We should be eating more fat. But you know there’s still lots of areas that you’re trying to plug and trying to figure out. And that’s half the reason why we put this information together. But obviously, we want everyone to get a crystal clear understanding.
So, that’s going to be on our home page of our website, 180nutrition.com.au. It’s going to go live very shortly, maybe even by the time you listen to this podcast. But I highly recommend check it out.
And of course, if you do have those relatives that are struggling with their own journey, send them to this, because it’s a nice message and they’ll be able to get a lot of clarification on being able to take the right steps moving forward.
Anyway, so, that’s at 180nutrition.com.au and of course, if you’re listening to this through iTunes, leave a review, subscribe to us, five star. It’s really greatly appreciated.
Anyway, let’s go over to our awesome guest today, James Colquhoun. Thank you.
Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hi Stuart.
Stuart Cooke: Hello mate.
Guy Lawrence: And our fantastic guest today is James Colquhoun. James, welcome. Did I pronounce your surname correct that time?
James Colquhoun: You got it spot on. Perfect.
Guy Lawrence: Perfect. Yeah, thanks mate. Look, I’m very excited to discuss all the work you’ve done over the years, which is obviously the documentaries, and I just think it’s absolutely fantastic what you’re doing.
But we always start the show, mate, just to get a little bit about your own journey, I guess, just for our listeners, to fill them in a bit. I mean, have you always been into making documentaries in nutrition or did that sort of evolve along the way?
James Colquhoun: Well, it’s actually really far from it and I think that’s common with a lot of people I speak to about their journeys into health and nutrition, is they were on a completely different trajectory before something happened; a sort of catalyst. And for a lot of people it’s illness in the family and that was certainly the case for us.
But, you know, I was a ship’s officer, driving high-speed passenger ferries, container ships, tankards…
Guy Lawrence: Oh, wow.
James Colquhoun: Private yachts. Worked for two of the top ten wealthiest people in the world for about three years, driving their big toys around. And got to see first-hand that all the money and all the freedom in the world doesn’t altogether mean happiness and health.
And these people struggle with some serious health conditions. And it was funny, but at the same time my dad was unwell, on a lot of medications and I was like, how come there’s this block for healing? How come people can’t get well?
So, this spurred a little bit of an interest in nutrition and personal development. Understanding more about how I could be healthy or how I could help my dad. And out of nowhere I started becoming interested in health and nutrition. Went to a few seminars; namely saw that big American guy with a thick accent, Tony Robbins.
Guy Lawrence: Of course. Yeah.
James Colquhoun: He had a day in his program, in the early, 2000s, when I went and saw it, on health and nutrition, which talked a lot about alkalizing and cleansing and topics I’ve never heard before, and started implementing some of that into my life. Sort of started to steer the ship in a bit of a different direction, so to speak.
Guy Lawrence: Yeah, yeah, yeah. And that thing that fascinates me as well is that you went out and actually made a documentary to create change. I mean, most people struggle to even just implement change in their own, in themselves, let alone actually go out and do something.
Stuart Cooke: Where did that idea come about? I mean, crikey, I get that you’ve; you’ve embraced this new world, this health and wellness and you start to attach yourself to the power of, you know, food can have on the way that; on our well-being. But what inspired you to go, “Right! I’m going to make a movie.” Because that isn’t something that Joe Public would do generally.
James Colquhoun: Well, I think; that’s a good question. And it just came about from having studied nutrition and seeing that we could make an impact in my father’s health and then thinking further beyond that.
“Well, how can we influence my dad?” I think that was one of the biggest questions we had. And when we were sending him books, it didn’t really work. We were sending him articles by email, “Hey, check out this research. Check out this latest information about vitamin B3 or about detoxification.” And, you know, that didn’t seem to work either.
And then we thought, “Well, how could we help him?” We thought, “What about a documentary? What about a good film?” Because for me, at the time, I was learning a lot from documentaries and I thought, “What if that could help my dad?” And we started looking at what documentaries existed around health, nutrition, cleansing. You know, empowering your own immune system to heal itself. And also covered a lot of the topics about the pharmaceutical industry and the agricultural industry.
Stuart Cooke: Yeah.
James Colquhoun: And none really existed at the time that covered all those topics and I think that was something that sort of spurred a thought in our minds that said, why don’t we look to see if we could create something to help influence my father and then also help reach more people with that same message.
Guy Lawrence: Did it take a while to get the message across to your dad, you know, from the early days? Or was he very open to it all?
James Colquhoun: Well, you know, early days he was not at all open to it. I mean, he was; every time we’d send him something or we’d send a book across, my mom would read it enthusiastically and then he would always disbelieve it. He would go, “No. I trust my doctors.” He was suffering from severe chronic fatigue syndrome, depression, anxiety; he was on six different medications and he was practically bedridden for about five years.
And the medical profession, the best that they could offer him was a continuing juggling or a mixing up of his cocktail of medications, basically.
Stuart Cooke: Right.
James Colquhoun: Saying, “Let’s go up on this one and down on this one. Well, let’s introduce this new one, which has more side effects. Or we’ll have this other drug come in.” And they were basically saying, “One day we may find the correct cocktail of medications that will have you at some level of health. But we can’t guarantee that you’ll ever actually be cured from this.”
And you know, for him and a lot of people out there that suffer from chronic conditions of lifestyle; anything from cancer, heart disease, diabetes, depression, mental illness; especially things that are called a syndrome, like chronic fatigue syndrome, for instance. It means that we don’t really know what causes it. We don’t really know how to fix it.
And even a lot of these chronic illnesses I just listed off, they’re sort of; you’re not given much hope from the mainstream medical fraternity and to me that’s frustrating. Because we know for a fact that many of these diseases are caused by diet and lifestyle-related elements.
We know that food toxicity, lifestyle habits, how you handle stress, etc. play a deep part in these particular illnesses and that’s been proven now. However, we don’t acknowledge their part in getting rid of them and to me that’s ludicrous. It’s like, how can you acknowledge that there’s a causative element and yet there is no curative element to that.
So, basically, we know these factors play a part, but when you get sick, “Let’s not worry about them too much; let’s just focus on drugging you.”
Guy Lawrence: Yeah.
James Colquhoun: Which basically causes toxicity of the body, toxicity to the liver. And, you know, it’s a tricky situation from there.
Guy Lawrence: Another thought that popped in for me and I know a lot of people could relate to this, is that; you know, even happened with my own family is, sometimes you can get very frustrated because you’re trying to get a message across to somebody that; whose illness could be getting worse and they just; they don’t want to listen or they don’t want to know and what’s very hard is to get that message across. But there’s normally a snap, a tipping point or something that goes “ah” and then all of a sudden they let the whole information in. Like what was the case for your dad?
James Colquhoun: Yeah. Sure. Before I go on, I just lost your video there, Guy.
Guy Lawrence: Yeah, I know. It’s just spinning around. I’ll have to stick a nice, good looking shot next to us all and play that.
James Colquhoun: Sorry. You know, it was really tricky for my dad, in that, he did have that turning point and he did have that catalyst. And for him it was a unique one and I bet it’s different for everybody. It might be a thought of not being around for your grandchildren. It might be, you know, it might be the thought that you might not make it yourself or get to achieve some of the goals in your life. Or it might not be that you have to have the physical health and the abundance of energy in order to be able to do the things that you want to do on a day-to-day basis.
But for my dad, some of the information that really shocked him was, one of the particular drugs he was on, which was a brand leader of antidepressants, called; it’s an SSRI antidepressant called Prozac. And that was a blockbuster drug for the company who made it. And they were coming out with a new version of the drug.
And when you come out with a new version of a drug, you have to say, when you put the patent application in to renew the patent, you have to say how it’s better than the existing drug.
So, what they do it they tinker with the molecular structure of the drug. Make a few improvements, a few changes and then say, “It’s better than the previous one, because of this, this and this.”
And one of the things my dad was suffering from was some really severe side effects. One of which was like suicidal thoughts and it was completely out of character for him. I mean, he had thoughts about taking his own life and that was something we knew wasn’t him. We knew it was the drugs, but he didn’t really believe that, and he thought it was because of his ill state of health.
And what happened was when Prozac was coming out with this new drug called, “Prozac(R).” At the time they said it will not cause the suicidal effects of the previous drug. And they had denied that for ten years.
Stuart Cooke: Oh boy.
James Colquhoun: They denied it. They denied millions of cases of payouts. They denied the fact that there were many cases in the U.S. where young kids had been put on these drugs and committed suicide and they said it had nothing to do with these drugs. And yet they had discovered later on that it did cause suicidal effects in some people, which meant many of them went on to take their lives.
And to me that’s; that was to me and to my father as well, a huge loss of trust, I think, in the medical fraternity, because the veil was lifted and he was able to see that there was such an economic confluence of events that happened in the background of that industry that caused these sorts of things to get passed over.
And I think, you know, when you start to look at where the money flows, you start to see a topic for what it really is. And when you look into the pharmaceutical industry and when you look into the agrichemical or the agribusiness industry, you start to see a really clear picture that it’s money that drives policy. And you have this revolving door syndrome between the regulatory body and also the industry. And they collude together in order to benefit shareholder outcome, but not so much patient outcome.
So, for my dad it was that big veil was lifted and he was like, “Oh my goodness. I have lost trust in the medical profession.” And that’s a huge thing to instill in somebody.
You know, you and I can’t do that around the dinner table with our uncles or aunties, because they just shoo it off and say, “Thanks, Stu. Thanks Guy. I appreciate your advice. I’m going to stick with my doctor.”
But if you think about sitting them down to watch a film, they can’t deny when you have MDs, you know, naturopathic doctors, medical researchers, journalists from around the world, all agreeing that there is this egregious aspect to the way that these particular industries are run and their outcome is not really focused on patient outcomes. They’re focused on profit.
And once you can get that clarity, then you can start to make decisions; like, “OK, well, this drug might be important because it’s short-term life saving.” The drugs have to be treated like a crutch. You know, you use it until the limb’s better and then you throw it out.
Guy Lawrence: Yeah.
James Colquhoun: But all the drugs that the drug companies are making these days are actually focused on, you know, white, wealthy, middle to upper class people that have diseases that are caused by what they eat.
So, they’re never going to be cured by the drug, but they have to take them for life. And that’s the perfect customer, if you think about it from a drug company. So, for me that was my dad’s big shift and we helped him, in a three-month period, go off all his medication. And he went on to a cleaned-up version of a diet; an upgraded diet. And in a matter of three months he lost 25 kilograms. He was off all six medications. He was practically back to perfect health after five years overweight, sick and on all these meds and offered no hope.
And so, that was another awakening for him and he’s like, “OK, I’m fully on board. This is amazing.” And he sort of helped us finish the film. We borrowed 50 grand from him. “Bank of Roy,” we call it, and finished the Food Matters film off and it then went to actually premiere in a cinema in Sydney and then went on to be seen by tens of millions of people the world over. It’s in multiple languages now. So, very grateful for this chance.
Guy Lawrence: That’s phenomenal. Look, just for the listeners, having watched Food Matters, what’s the basic concept of it?
James Colquhoun: Well, Food Matters; the basic concept is food is better medicine than drugs and you’re the best nutritionist and the best doctor that you can get is you. And that is; that’s it in a nutshell.
And I think the whole movie just goes to prove that nature has provided so much abundance and so many answers and yet we’ve confused it. We’ve made it difficult. We said, “No. No, nature doesn’t have those answers. The answer lies in this special chemical made-up formula.”
And really, all these manmade chemicals practically came about post World War II and to me that’s crazy, because World War II is not that long ago. I mean, we have great grandparents that were in that war. And so, that’s one and a half generations.
So, basically, in that time we have gone from everything prior to that, practically everything, was certified organic or not certified, it was organic. There was no or very little toxic chemicals that existed. There was a period around World War I/World War II where we were experimenting with some, but on a wide scale it didn’t really happen.
Post World War II, we started releasing wholesale into the environment over 44,000 manmade chemicals and we took the chemicals that we were using for warfare and we put them into completely unrelated uses. Like, if this chemical can kill people, we could use it in smaller doses to kill bugs or to control insects. And to me that’s a bit scary, because that’s your food. That’s what sustains you and it allowed us to do agriculture.
But then we use chemicals in so many different ways; skin care, food products, additives, preservatives, colors, flavorings. And we’ve really made a massive mistake. It’s been a huge, it’s been a huge experiment on our population and you know, maybe after a hundred million years, we might be able to evolve, to be able of digest some of those toxic chemicals. But the story of humanity is that we’ve never, we’ve never had them in our diet. We’ve never had in our lives. So, we shouldn’t have them now, is what I believe.
Guy Lawrence: Yeah, that’s terrifying.
Stuart Cooke: I do wonder in a hundred years’ time we’re going to look at us, back at ourselves and think, “What on earth were we thinking?” Like, “This is ludicrous!”
James Colquhoun: Yeah, yeah. I think, I think that’s hindsight always.
Stuart Cooke: Yeah.
James Colquhoun: We’re always going to have that perspective. We have that prospective on our lives too. We look back five years in our lives, “What were we thinking?” You know, we might be 20 years from now looking back, you know.
But I think it’s just really having a sit-down, getting the facts right and having a look at it and saying, “Hang on, this is not really adding value to our society.” It’s really adding value to some of the big multi-national corporations that have patents on that technology. So, really …
Stuart Cooke: That’s right.
Guy Lawrence: Yeah.
Stuart Cooke: There’s certainly not a huge amount of cash to be made from being healthy, from some people’s perspective.
James Colquhoun: Well, good health makes a lot of sense, but it doesn’t make a lot of dollars.
Stuart Cooke: Yeah.
James Colquhoun: That’s from the Food Matters film, Andrew Saul, and it’s true. It’s a hundred percent true.
Stuart Cooke: So, just thinking about the principles of the movie and everything that you’ve learned during your father’s journey as well and you know, million dollar question, what three things could I do for me, myself, right now, to improve the future of my health?
James Colquhoun: Sure. You know, it’s always; you know one of the hardest things when you make a film is take 40 hours of footage and then take it down to 90 minutes.
Guy Lawrence: Wow!
James Colquhoun: That’s the most difficult thing I’ve ever done. Then you’ve got to go from 90 minutes down to 90 seconds …
Stuart Cooke: Yeah.
James Colquhoun: … and that’s so infinitely impossible. But it’s part of the film process and you do it. And I guess that’s what life hacks are about too.
It’s like, how can we take this infinite knowledge and try to condense it down and it’s not an easy thing. But one of the focus; the focus of the films is really about adding in these healthy foods and focusing less on taking out, although that can be very important; but focusing on adding in.
And if I think about three things, the first thing that comes to mind would be hydration. Most of us are hydrated at some level, varying from dehydration to chronic dehydration.
You know, Dr. Batmanghelidj is an eminent doctor and researcher in the hydration space. And he was an Iranian doctor that got locked up in Iran and had only water to help heal patients he was dealing with in the hospital that he was also locked up with. And he started to do a lot of research in his life about it and it’s become foundational for a lot of other research that’s happened. But hydration, with either some sort of structured hydration or just good quality water, spring or filtered water. Drinking a lot of that.
And what water helps to do is it helps to flush the body, it helps to move things out and it solves one of the biggest problems, which is constipation. I mean, it’s something that many people don’t talk about.
Stuart Cooke: That’s right.
James Colquhoun: But regularly detoxifying your system, that’s one of the main elimination channels. I mean you’ve got the skin and sweat. Then you’ve got the bowels and then you’ve got urine. They’re the major ways that we shed and eliminate and process and get rid of toxins in the body.
You know, with a newborn baby coming into this world, having over 200 manmade chemicals already in its system, that’s a study coming from the Environmental Workers Group in the U.S.; you know, these are chemicals that have even been banned for 50 years, like some of the DDTs and PCBs. They’re still in women’s breast milk to this day.
Stuart Cooke: My word.
James Colquhoun: So, we have this level of toxicity that’s just now the new set point.
So, you want to assist your body, not just from a detoxification perspective, but from also from an energy perspective. When you’re properly hydrated the blood cells can bounce along and move through the blood freely. A lot of your blood and your lymph system is all regulated by how hydrated you are and especially goes for a lot of the organs as well.
So, hydration; you know you can grate a bit of ginger and squeeze a bit on ginger into it, fresh ginger, and then a little bit of lime or lemon juice in some water. That’s a really great way to hydrate.
So, the first thing is hydration. Probably the second thing, I would say, is greens. Getting enough green plant food can be super powerful. It doesn’t matter what diet you do, vegan, pesca, lacto-ovo vegetarian or whether you’re paleo or whether you’re low carb/high fat or high fat/low carb or whatever you do, it doesn’t matter.
Greens are still some incredible goodness from Mother Nature and it’s in the way that they concentrate sunlight and concentrate it in chlorophyll. And when you consume greens, either through green juice or some sort of green powder that you can mix into water or you have sautéed greens or however you do it, you’re adding that concentrated sunlight into your diet. And that helps to alkalize and cleanse your blood. A lot of the bitter greens can be fantastic as well.
You know, it’s not a coincidence that in folklore they say, “bitter medicine,” because a lot of the bitter foods that you find in nature have stronger medicinal capabilities. And if you think about how a culture consumed food, there was this scale. There was this like everyday foods. Then there’s like sort of super foods or more powerful foods. And then there’s like medicinal foods.
And even in that is psychotropic drugs. They would have rituals where they would take certain types, either a brew or some sort of hard cider that they would make or some sort of; or even mushrooms, or some certain things. But tribally, if you just look at a tribal culture, they have this big array of foods and some of them would have up to 300 different species of plant and animal foods that they would be consuming.
Now, we’re down, stuck on this tent, we’ve got like iceberg lettuce; like next to nothing, you know.
So, try to get as many different types of greens; bitter greens. You know, get into your garden. Pick your weeds, I mean, you know: dandelion. You can also pick lots of different things, gotu kola sometimes is growing in people’s backyards.
Try to identify what some of the local green soft leafy herbs that you can have in your diet. You know, throw five or six different types of herbs into a salad, juice soft herbs, juice green vegetables, put them in a smoothie, however. Just try to get move of that green plant food into your diet and that will help.
Again, like the hydration helps to clean your blood and keep it alkalized and help to keep the cells energized. And if you look at blood from somebody who’s dehydrated and over-acidic, you’ll see you can identify their blood very clearly. And if you look at somebody who’s very well hydrated and someone who has a lot of greens, regardless of what they have in the other percentage of their diet, you’re still going to notice a very different quality of blood. If you look at the quality of blood, I can guarantee that will be who you are as a person; whether you’re more energetic and alive or more dead and sloth-like.
Guy Lawrence: Yeah. Oxidative stress and inflammation spring to mind straight from that.
James Colquhoun: Spot on. Spot on.
Guy Lawrence: Absolutely.
James Colquhoun: So, that’s two. Sorry.
Guy Lawrence: That’s two. There’s one more. Yeah.
Stuart Cooke: I’m hanging out for number three.
James Colquhoun: Three I would have to say would be fermented foods. I mean, fermented foods is the most epic fail that humanity ever made. It’s not that it was a fail, I mean, it was; ultimately they did it to preserve food. And so, they succeeded at that. It wasn’t an epic fail, it was mostly an epic success, really. But what was funny was that they didn’t realize how; the effect on health that those cultured foods would have.
And so, you know, the process of fermentation was they were controlling some bacterial fermentation from the environment in order to be able to preserve foods, such as cabbage made into sauerkraut. Or, you know, milk fermented into a kefir or into a hard cheese. Or you look at cultured veggies, cultured pickle from Japan. You’ve got the cultured condiments from India, the pickled vegetables. Tomato sauce or catsup in the States is originally a fermented food. You look at dill pickles.
And there’s always this history of consuming fermented foods with cooked foods.
And, you know, it was a fantastic thing that we did that as humanity to preserve foods.
But one of the most incredible things that we’re discovering more and more about now, especially as we start research more about the microbiome and the make up of the bacteria in the gut and how powerful that is for our immunity. And that even when a child comes out through the birth canal, that fluid that coats its mouth and then goes into the gut or if you take some of that fluid and put it on there, if there’s a different style of birth, that’s its first shot. That’s its flu shot. I mean, that should really be the only flu shot it gets. And then you can top that flu shot off with more cultured bacteria.
Now, most of the fermented foods are either wild ferments or they have been inoculated with a veggie culture starter. But we’re moving; more research now showing that the human bacteria can be very powerful in that fermentation process.
So, yeah, but fermented foods have a strong history for humanity and I think they’re one of the most healthful things that we can have. Every time I have a cooked food, I try to get a fermented condiment there with it.
So, of those three things: hydration, greens, and fermented foods, I think it’s super important.
Guy Lawrence: Yeah. Fantastic.
Stuart Cooke: That’s excellent and I wouldn’t have expected that answer. Because things like sugar and vegetable oils, you know, are buzzwords and everybody thinks, “Oh crikey! I’ve got to do that.” But as simple as hydration. And I wonder how many people listening to this, right now, will pause it and rush off and get a glass of water and just stop to think about, “It makes perfect sense.”
Guy Lawrence: And put some greens in it.
Stuart Cooke: That’s right.
James Colquhoun: Yeah.
Guy Lawrence: So, a couple of things, questions, occurred with Food Matters. Did; what was the; how was it received when it first came out? Did you have any criticism around it, because it was such a strong topic as well? Or did everyone just embrace it?
James Colquhoun: You know, it’s a great; it’s a good question. I often get that question. And I; to be honest I was really shocked, because we really had a very hard go at the pharmaceutical and agricultural industry. We were calling out particular drugs. We were referencing companies that were involved in this sort of deception of the human population. And part of me was a little bit, I guess, worried about what was going to happen. And another part of me said, “Why should I even care about it? This is the truth. Let’s get it out there.”
I think I was inspired by Michael Moore, because here’s the gentleman that made a movie about the then president of the United States of America, ripping to shreds every policy decision he’d ever made in his tenure and then getting broad, full theatrical distribution in the US.
And to me that marked a massive shift in an era where cinéma vérité or free cinema was now allowed. I’d imagine if Michael Moore was 20 years earlier, he probably would have been shot or taken out by the CIA.
I sort of felt protected by him. It was as if Michael Moore was my bodyguard. I’m like, if somebody came for me, I’d just call Michael Moore and say, “Do you want to make a film about this?” So I think that’s the problem now is that if anybody tried to attack us, that’s just great material.
I mean, if you had a pharmaceutical company try to say, hang on, this is litigious, or take us down, or buy us out, I mean, there’s another documentary and then they’re going to be put into a whole media spin.
So, I guess we didn’t really receive any lashback. One thing was we were booked during a press tour once in the U.S. to go on GMA, or Good Morning America. It’s America’s largest, most-watched breakfast show. And it got cancelled the night before.
And the producer loved the film. Was really batting for us. Absolutely wanted us on. And then she; legal went over it and basically canned it, because, they didn’t say, but because she said “it came from legal,” my guess was because a lot of the advertisements they run in between there are for drug companies.
So, we’re gonna go on and say, “Hey, food’s better medicine than drugs,” and it’s gonna cut to a break and it’s gonna say, “Take Zoloft.” And that would not be great for advertisers.
So, that’s probably the only thing that was quite subdued. But we have not really got the film onto many mainstream broadcasts. I mean, it’s been on some of; our films have on Jetstar or Singapore Airlines or we’ve also been broadcast into 33 French-speaking countries and we also channel in New Zealand.
But as far as TV and mainstream media, not a whole lot. It’s been very much more of an underground movement.
Guy Lawrence: Yeah. And do you have any estimates how much that’s been viewed over the years; how many people that’s reached now?
James Colquhoun: I’ve made a few guesstimates. Certainly over 10 million would be on the lower side. I mean, just looking at the Netflix stats alone, there are 630,000 ratings of the film. And Netflix don’t share view data. So, if 1 in 10 rated a film, for instance, that’s 6.3 million on Netflix alone. And just through our websites and a lot of the community screenings all around the world. And the free screenings events that we run on our site has done a few million views over the last few years through those events. So, yeah, I’d say. . .
Guy Lawrence: Well done. That’s amazing.
So, then you go on and decide to make a second movie.
James Colquhoun: After Food Matters, we wanted to make another one. We saw through my dad’s transformation that one of the biggest things people noticed was how well he looked and how young he looked and how he’d lost so much weight. They never went and asked, “How did you get off the drugs?” It was like it was a taboo question. And it’s like religion and politics; cancer. You can’t talk about these things at the dinner table.
So, family would always go, “Wow, you look great. You’ve lost a lot of weight.” And then had Laurentine and I think more about well, we are really, as a culture, attracted to being healthy, to looking fit, to looking trim. And that’s a big thing that people strive for. And yet, statistics show that we’re getting fatter and fatter, as a society. I mean, obesity, especially in our younger population, teenage kids, is skyrocketing in the U.S. and Australia and most of the Western developed world, for that matter.
And we’re spending more than ever on diets. There’s $80 billion a year spent on diet and diet-related products in the U.S. This is like: sugar-free, fat-free, cleanse programs, fat pills, weight-loss surgery. I mean, it’s a huge industry. And yet, if you look at the statistics, that amount of spending is having zero to no impact on obesity statistics.
So, how, if we’re spending that much money a year, can we be getting bad results? I mean, surely there is some huge flaw in our thinking around this issue. Which is a hugely important issue, because obesity is the number one leading cause of death. And you think, well, hang on; how is that possible? Well, if you do the research, it’s because it’s the largest precursor to most chronic illness. So when you’re obese or overweight, the chances of heart disease or cancer or diabetes skyrocket. So, you become the biggest risk factor for those illnesses, and that’s the biggest gateway to a lot of those problems through obesity.
So, we started looking into it and then saw that, you know, a lot of what is promoted as a way to lose weight was very; did a lot of damage to the body; wasn’t helpful or healthy long-term. And we just wanted to uncover a lot of those issues and then try to set the record straight and say, well, what do we know about the human body, how can we handle these weight and body transformation issues in a healthy way. And then we interviewed a lot of people who had had success in that and were doing it in a good way. And that became Hungry for Change.
Guy Lawrence: Hungry for Change. Awesome.
Stuart Cooke: With those two movies, then, in mind, do you have, like, a standout transformational story?
James Colquhoun: The biggest one by far is Jon Gabriel in Hungry for Change. I mean, that guy. He’s, luckily, now, the godfather to my son. He lives about a 45-minute drive from here. And so I’m super lucky to have him locally, because he’s from the states originally.
But Jon lost over 200 pounds over about a three- or four-year period and was able to keep it off for seven years. And that’s going from morbidly obese. You know, most people don’t even have that much weight. They don’t even weigh that to start with, let alone losing that much weight.
So, Jon is incredible in that he really brought together two disparate elements, I guess, in health and nutrition. One was the mind and one was the body. So, everyone was focusing on this. Like, “Have your lemon detox drink, eat nothing for 30 days, or juice for 30 days straight.” I mean, some of these are good ideas; some of these are crazy ideas. “And then you’ll lose weight.”
But not many other people were going, “Hang on. What’s the emotional component? How can we look at using meditation or visualization to reduce stress in the body. Or, how can we, like elite athletes do, use the power of visualization to visualize the exact outcome you want?
So, athletes would visualize running that hundred-meter sprint or they would even visualize doing that big aerial maneuver. Or they used the power of this visualization to enhance their performance.
And there’s actually a lot of science showing that when you visualize something in a really powerful way, your body is actually twitching its muscles as if it was doing that action as well, whether you’re jumping high to do a slam dunk or something.
So, Jon took that knowledge and put it into body transformation. So, he would create visualization, guided visualization programs, where imagining the body, the perfect body you want, walking along the beach with the body. Being in that body, like creating a vision of you in that body.
And it sounds a bit crazy, but the subconscious mind is so powerful that it’s put to work in so many different ways. It subtly starts to regulate appetite, hunger, secretion of fluids by certain organs in the body. All these processes that are happening because of that visualization.
And he’s living proof of it and he’s helped thousands of people as well go through this process. So, if you’re looking to have extra strength or to lose extra weight, incorporating some sort of visualization to it might sound strange, but’s it’s actually an awesome secret that most people aren’t fully embracing.
And even just from the stress reduction perspective, we’re so on-edge and we’re so over-stimulated with a lot of foods that we eat that having that relaxation element and having really high, dense nutrient foods so your body is actually getting the omega-3s and the essential fatty acids and the proteins and the grains that it needs. That combined is an unbeatable combination. And Jon’s living proof of that.
Stuart Cooke: That’s; it’s such an unbelievable thought that the power of our mind. . . I mean, stress can have more of an impact than bad food.
James Colquhoun: Yep. Yep. Exactly.
Guy Lawrence: We’ve actually got Dr. Joe Dispenza coming up on our podcast next week. And I’m looking forward to delving into that topic, because that’s exactly what he’s about, for sure.
James Colquhoun: Before the next question, on that stress-food relationship, I think what’s really important to just bring up quickly about that is, you’re spot-on. If you’re stressed about what you’re eating, or if you’re like “I can’t eat this” or “I can’t eat that” or “I can only have this much of that,” that stress is actually doing damage to the body as well.
So, you know, Jon’s program and what we advocate in Hungry for Change as well is, like, let go of the stress in our food. Even though you might want to aspire to eat that perfect diet, don’t worry if you slip up and have some gluten every now and then. Or “I had a grain.” You know. Don’t freak out about it. Allow yourself to eat as best as you can when you can, and if you slip up, just make peace with that and acknowledge that there’s an element of biochemical reaction when you eat food, but also there’s the biochemical reaction when you think thoughts. So, really create a relaxed environment around food. Always, hopefully, sit down to eat, spend a few minutes just being still before you start eating. Eat in a relaxed way and your body will produce better results for you.
Guy Lawrence: And slow down, yeah.
Stuart Cooke: That’s helpful. And like you said, thinking and preparing for your body to digest and absorb it. Because you can be in another mindset, texting, watching TV, shouting at the kids, and your body isn’t ready to grab all of the good stuff.
James Colquhoun: They say that, you know, well, we’ve figured out that digestion doesn’t happen in the gut. It starts in the mouth, right? So the chewing and swallowing. But it starts before that. It starts when you see, when you smell the food.
But I think if you look at some of the longest-lived, healthiest people in the world, they sit down for hour, two-hour lunches. They’ve probably got multi-generations around the table. They laugh. They relax. The either some sort of prayer or some sort of gratitude before they eat. You know, all these really traditional people have it dialed, and the more we get back to that simple way, or try to incorporate some of those simple, ancient. . . You know, it’s Stone Age technology that’s gonna help overcome all the problems in the world. It’s just about how do we take that Stone Age technology, these ancient ideas, and bring them into everyday life? And I think those little rituals are super powerful.
Guy Lawrence: Awesome. You mentioned something regarding certain foods you wouldn’t eat. What foods would you go out of your way to avoid at all costs?
James Colquhoun: Foods I would avoid at all costs. I think, wherever possible, and I don’t want to say that I avoid everything at all costs, because sometimes you will eat something at the bar and it’s got hydrogenated vegetable oils. And it’s like, “Oh, shit.” I discovered that afterwards. You go to a health food store and eat something you think’s health food, then it’s got agave syrup in there as a sweetener, which I’m not huge on, even though that was a big fad awhile ago.
So, you know, but I would say that some of the things that I really go out of my way to avoid, wherever possible: vegetable oils. Like, you know, vegetable oils go rancid in the body; cause all sorts of havoc. They’re a new food. They’re a modern food. We were never designed to really process vegetable oils in that way.
Good quality oils are great. Some cold-pressed olive oil, some other cold-pressed oils that are very stable: avocado oil, things like that are OK. Then really good butters; ghee. We need good fats. Cod liver oil. That sort of thing is fantastic. But these highly unstable, easily-turned-rancid vegetable oils, we have to get that out. That’s, for me, that’s an “out.”
Other things that I really try to avoid but never avoid completely are things like grains. You know, I do have some grains in my diet. I go out of my way to properly prepare them, either soaking or fermenting. But, you know, as a general rule I really try to steer clear of a lot of the white, fluffy, floury products. I think they’re usually detrimental to health. Everybody, at some level, has a sensitivity to gluten and grains, and you may be a little bit or you may be a lot. Right up here’s celiac.
So I think that avoiding or reducing them as much as possible is helpful. If you are gonna have them in your diet, try to get really ancient forms of these grains, either einkorn XXor earhorn wheat 0:42:32.000XX or an emmer wheat. And then soak, ferment, do all those sorts of things. And that’s how we always used to do it. Again, Stone Age technology is gonna solve it all.
And try to get the non-hybridized original version of it. I mean, wheat was like eight foot tall. Now it’s like that tall and it’s got crazy amounts of bushels on it. They just come and harvest that shit up. Mix it in. The more gluten the better, because gluten makes it fluffy, because gluten is glue. It’s essentially a glue. That’s why you knead it and it gets all sticky and gluey and stretchy. Gluten is the glue in bread and we’ve become addicted to that fluffy white carbohydrate.
So, if you’re going to have any sorts of grains, get back to the original. That’s what I am about. So, those two. What else would I avoid at all costs?
I think one of the other things I would really focus on is, when I consume animal products, to make sure wherever possible they’re organic, fed their natural diet, which could be grass or other things. And free-roaming and humanely raised.
Because any animal product, whether it’s a good-quality, grass-fed butter, or a meat, or a chicken, or fish, when it’s reared in a natural way it’s fine. But when it’s unnaturally raised or fed hormones or antibiotics or fed only corn, wheat, and soy, then those animals get sick. They also concentrate a lot of the pesticides and the toxins in that food into their body. Because toxins are lipophilic; they’re fat-loving. So toxins always attract to fat. So, if you have adipose tissue or fat tissue if your gut, or cellulite in your thighs, and you squeeze it together; you see all that. That’s fat tissue, and it’s often trapped toxins, and they say water detoxing can get rid of that.
If you’re eating a sick animal that’s been having a lot of foods that have been grown with pesticides and synthetic fertilizers, then it’s concentrating those pesticides in its body. And then you’re eating a concentrated version of that toxicity.
So, any fat products, animal products, a lot have a high percentage of fat, good-quality fats, most of them, if they’ve been eating a good diet. But you also think about nuts and seeds which also have a high percentage of fat. You want to make sure those products, or I want to make sure those products, I, personally, are as organic as possible so that they’re not concentrating any toxins unnecessarily that I’m introducing into my diet.
So, I think those three things are the rules for me.
Guy Lawrence: Yeah. Fantastic. And when you think about the amount of people that actually eat them, mainly. You know, the foods that you go out of your way to avoid as well.
James Colquhoun: Yeah, XXunknown 0:44:57.000XX
Guy Lawrence: Unfortunately, yeah. Go ahead, Stu.
Stuart Cooke: Yeah, so, I was quite excited just for you to touch on FMTV. Now, this is something that, when I heard about what it was, got super excited. Without giving it away, joined up and spent months watching all this awesome stuff.
So, I wondered if you could just tell us a little bit about what FMTV is.
James Colquhoun: Cool. Cool. Well, since producing Food Matters and Hungry for Change, we just dropped it, a lot of the film industry, the way the we distributed those titles, we didn’t go to the festivals. We didn’t do theatrical distribution. We bypassed a lot of the majors and got to our audience. And that pissed a lot of people off. A lot of the studios and that.
But it’s created a huge surgence in filmmakers that are basically disrupting the system. They’re splitting up their rights, they’re assigning rights differently, they’re maintaining their rights to distribute their film on their website. I think it’s fantastic that that’s happening, because the power’s shifting back to the content producers.
Now, there’s still a big issue in that for each film that’s made, for every Food Matters or Fat, Sick, and Nearly Dead, or Carb-Loaded, or Hungry for Change, or Fed Up, or Food, Inc., there’s a hundred other films that are awesomely well-produced, made by budding filmmakers that have put together great content, that don’t get picked up by iTunes or Netflix or Hulu or Amazon Prime or any of these platforms.
And over the years, I would freely consult with a lot of these filmmakers and just give them; I’ll have a call with them for a couple of hours and just tell them everything I learned. Because I want. . . every. . . a rising tide floats all boats, and the more films in this genre that are succeeding, the better it is for everybody, because the message is getting out. It’s about creating that XXWin-A-Thon 0:46:42.000XX environment, I call it.
And so I would consult with all these filmmakers and they’d come back to me a year later and they wouldn’t have fully implemented their process or they wouldn’t have done it right, and they’d be asking me more questions again. And I got a little bit, not frustrated, but I got upset that a lot of these companies were not taking these films on board, or they would get knocked back by distributors.
So, I had a thought about bringing all this content together in one space and essentially creating a Netflix but for health and wellness. So, a home for all this information around nutrition, health, natural medicine, peak performance, transforming your body, meditation, mind-body, life purpose, like some of big questions around: How can we be the best human we can be? Whether you’re a mother, or an elite athlete, the knowledge is really similar.
And then: How can we have recipe videos from some of these experts showing up some of this content? How can we have some cool exercise and yoga and stretching and back strengthening and more power exercises? How can we have all that in one place, and using this new form of media that is taking over the world? I mean, you look at what industry terms SVOD, or Subscription Video On Demand, it’s exploded. I mean, Netflix went from no digital to like over 50 million subscribers in the last eight years, I think.
Stuart Cooke: Is that right?
James Colquhoun: Yeah, so they are absolutely crushing it. And to me that says two things: one is people want to consume content differently. If they want to watch a TV series, they just want to watch it back-to-back and watch all 20 episodes. That’s like, binge TV they’ve basically given rise to.
But another part of that equation is that I think it’s most of the world putting a hand up and saying, “I don’t want ads anymore. I don’t want to watch this b.s. on TV in between the program I’m trying to watch. I don’t want to be sold on a drug. I don’t want to be sold on Coke. I don’t want to be sold on fast food or Carl’s Jr. or In-N-Out burger or McDonald’s. I want to watch what I want to watch, when I want to watch it, and I don’t want to be disrupted.”
And to me, that’s awesome. Because I’ve always hated disruption advertising. And, you know, I think that Netflix, in a way, has helped to pave a new movement of watching the content when you want. So, FMTV was born out of that, which stands for Food Matters Television. And it’s on FMTV.com, and it launched March last year, so it’s been going for just over a year, and we’ve had over a million view of content in the channel. We’ve got subscribers all around the world. And we’re developing for new platforms. We’re in Roku, which is like an Apple TV in American, and that’s in 10 million homes there. And really trying to help filmmakers that aren’t getting great distribution, plus also help people like you and I that are always thirsty for more knowledge and more information but want it in an entertaining way, where it’s fun to sit down and watch something, bring it together, and help get the message to more people and hopefully create more of a groundswell around this important knowledge.
Stuart Cooke: Brilliant.
Guy Lawrence: Yeah, that’s awesome. We subscribe, and we love it. And we’d certainly recommend anyone listening to this, check it out. FMTV. It’s a great one-stop shop.
Stuart Cooke: Yeah, I was just; I actually loved the mastery, from Food Matters, so you get to delve into more of the individual interviews and learn about that, and just, yeah. It blew me away. That kind of stuff really, really interests me.
James Colquhoun: Yeah, there’s so much great content that you have leave out of a film. And I’ve encouraged a lot of filmmakers that we’ve signed to FMTV to give us their outtakes; to give us the extended interviews. And we get them up there as well, because people watch the film and they get inspired and they go watch the whole interview with, like, XXDr. Ed Lorsoro 0:50:27.000XX and they’ll go watch the whole interview with Gary Tubbs or they’ll go watch the whole interview with whoever. And they’re like, whoa, this is a totally new depth of knowledge that got brushed over in the film, but in that interview they give you information that’s a lot more applicable.
So, yeah, I like that, too, so that’s fun.
Guy Lawrence: Yeah, that’s brilliant, James.
We actually ask a couple of questions on the show every week, before we wrap up, and the first one is: What did you eat yesterday?
James Colquhoun: OK. Cool, cool. For breakfast, I had some sautéed greens and I had a cabbage that was sitting in the fridge, almost turning itself into sauerkraut. So, it was getting old so I ripped a few of the sheets off, chopped the core out, chopped it up into chunks, got some Swiss chard, chopped it, lots of fresh herbs from the garden; got mint and basil.
And with the cruciferous vegetables, like cabbage, you’ve either got to ferment it or steam or fry it, because the goitrogenic effects of the cruciferous vegetable. So, watch out for; they’re the most powerful vegetables we know, like broccoli, kale, cabbage, Romanesque, these sorts of vegetables, are better and more easily digested when they’re slightly cooked.
So, I took some of those greens, fried them all up in a pan, had some soft-boiled eggs. I love soft-boiled eggs; I know some people don’t like them. They’re one of nature’s perfect foods. And make sure to keep the yolks slightly undercooked where possible, because that’s where, contrary to popular belief about eating only the whites, you know, the yolk is where the nutrition is. I mean, that’s where the really powerful DHA and EPA, the essentially fatty acids that drive all sorts of processes in your body, especially in brain function, they’re in there, and they get damaged by heat, so having them slightly undercooked is a good idea.
I also had some breakfast meats, which I don’t do that often, but it was a Sunday morning. And so I had some organic, free-range bacon in there as well. So, that’s something that’s new for me. I started introducing, like, liver meats and organ meats as well. I didn’t have any of them for breakfast though. I didn’t have any toast or gluten. It was just basically greens.
To me, greens, eggs, and then some sort of protein source, so it could be a quinoa or it could be some sort of meat or something, that’s a really filling, super-hearty breakfast. And if you get that, you’re gonna have less blood sugar issues at 10, 11, 12 o’clock. If you wake up and have jam on toast, it’s basically rocket fuel on rocket fuel. So, your blood sugar goes “bang” and down.
So, that was breakfast. What did I have for lunch? What did I have for lunch? I can’t remember. If it comes to me, I’ll remember it. I had a smoothie in the afternoon and it was one that I don’t have often, but I’d bought some pineapples; were available, so I put a little bit of pineapple in a blender and then I put lots and lots of coconut; the creamed coconut. Not coconut cream in a can, but creamed coconuts. So, it’s like they take the whole coconut, they make it into almost like an almond butter cream. It’s ridiculous. Everybody should be on that. So I put heaps of that in. And then I put some coconut milk in as well. And watch out for all the additives and that sort of stuff. You want to try to find one that doesn’t have any of the guar gums or anything like that in there.
Then some ice, maca powder, whole hemp seeds (which are illegal for human consumption in Australia and New Zealand, so I didn’t say that. This was a facial mask, actually, that I made). So, what else did I put in there? That was about it, actually. So, it was like piña colada, really. Oh, actually, I put tahini in there as well, which is milled up sesame seeds. A little bit of that in there. Whizzed that up and it was absolutely amazing. I mean, I always, like, wing it with my smoothies. I’m not a recipe sort of guy, but that was one of the better ones that I’ve made in awhile.
Stuart Cooke: So, was it one or two shots of vodka in there?
James Colquhoun: There was none.
Then I went around to my dad’s place and got a haircut yesterday afternoon. And I had a beer with him at sunset, which was really nice. It was a hand-crafted, three-ingredient IPA from a U.S. brewery. So, always make sure your beers have three or less ingredients. Ideally just three. You can’t really have less than three ingredients. And that’s a German rule, 1846, der Reinheitsgebot, make sure you always try to have German beers if you’re having any.
And for dinner, I actually had a lamb curry, which I made from scratch. And it was like, we had made the recipe in the office the week before. We were doing some filming. And it was so delicious I wanted to make it at home. So I made that from scratch and we had lamb curry with rice.
And to healthify that sort of dish, what we do is have, like, three or four big, heaping tablespoons of sauerkraut on there. So, you’re getting that fermented food with the cooked food. And then also we made another fermented side, which was yogurt with, like, turmeric in there, which is good for inflammation, and fresh cucumber chopped up. And if you don’t do any organic dairy yogurt, you can always have a coconut yogurt in there as well, so it’s no dairy.
And, to me, I still get to have that beautiful, rich, delicious meal, but then have the sauerkraut or the yogurt; any of those fermented sides. Even mix it. I’m not a mixing guy. I like to piece it together. But that was my day. I still don’t remember what I had for lunch, actually.
Guy Lawrence: Maybe you skipped it because your breakfast was so nourishing.
James Colquhoun: Yeah, it was a big, late breakfast. Maybe it was just the smoothie, actually. Yeah, that was yesterday.
Guy Lawrence: That’s awesome, mate.
And the last question is: What’s the best piece of advice you’ve ever been given?
This generally stumps everyone.
James Colquhoun: Yeah. It’s a tough one, because I try to think, well, was it nutrition-based, or is it life based. I mean, you said “best advice.” That’s just wide.
Guy Lawrence: Yeah, anything.
James Colquhoun: I think it’s probably from the big man Tony Robbins again, who I admire his work. He XXcollates? Curates? Creates? some of the best personal work 0:56:55.000XX on the planet, and peak performance work on the planet as well.
And, to me, his statement, “take massive action,” is so simple, but it’s super radical. I mean, you think about that all of us have so many ideas in our day-to-day life. I mean, you guys started an awesome company, you’re getting great information out there; that started as an idea.
I mean, all of us have, and I know you guys probably have another 30 or 50 ideas that you’re thinking about right now. And so am I. So, it’s taking those ideas, distilling it down to your top two or three, and then not thinking about it anymore. Just going and doing it. And, to me, a lot of the things where I’ve had success in my life was from taking massive action, whether that’s learning about a new piece of nutritional information or whether that’s learning about something where you want to have an impact or do some philanthropic work or something. It’s about taking massive action.
It might seem like a little bit of a copout, that statement, but to me that’s a really important element of my life. I think if you learn something and you want to do it, just go do it. And have a blatant disregard for the resources that you have on hand at the time. So, I think people then go, “Well, I can’t take action because of this.” And that’s just b.s. Again, act as if that’s not an issue. You know what I mean? Just go for it. And you find the resources, you find the way, you make it happen; possible.
And with just about everything I’ve done in the last seven or eight years, after completing it, if you’d asked me, would you have done that knowing how difficult it is, it’s like, I probably wouldn’t have started.
Guy Lawrence: No way, yeah.
James Colquhoun: And I think that’s true for everybody. And if you think about that, then it makes that statement even more powerful, which is “take massive action.” Because you realize that had you stalled any longer or had you had hindsight, you probably wouldn’t have done it. So, you’ve got to do it.
Guy Lawrence: Yeah, I couldn’t agree more. It was the same with us. Like, we had nothing when we started. We had no idea what we were doing. But we were passionate and had the intention of getting out there.
Stuart Cooke: That’s right. And I remember reading a book by Richard Branson, and that was his driver. It was: Just do it. Get on with it, and do it. Create the problem, and then something will happen. Because there’s an energy there already.
James Colquhoun: Yeah. Yeah. He did it in a massive way. I love his work as well. “Let’s negotiate a lease of an aircraft!” It’s like, what? Are you kidding me?
And that’s the sort of thing. I think even with the TV station, like, “Let’s create a subscription TV service.” It’s like, well, how do you do that? We’ll need a contract to sign content. OK, let’s do that. Then you need a delivery platform. All right. Let’s build that.
It was like, we had no idea. We just built it from scratch. And now we have an awesome team in here that’s acquiring content. We’re speaking to the biggest distribution companies in the world. They’re based in New York, in L.A. We’re speaking with Jamie Oliver’s team and all these people about signing this content, and we’ve basically made this idea up 12 months ago, 18 months ago, and put it on a contract. And I think that; I don’t think anybody would; I mean, that’s how most businesses start. How most ideas start is it’s just something you’ve created a vision in your mind and you went and did it.
And I think that everyone will acknowledge, like you guys are now, and like I am here, is that if you go back 12 months, eight months, you know, we didn’t have a clue. And it’s that learning. Now I know about contracts. Now our team knows about contracts. You learn more about how to do it. That’s the fun.
Stuart Cooke: That’s brilliant, mate.
Guy Lawrence: And so with all that in mind, what’s next for you guys at Food Matters? Is there anything in the pipeline?
James Colquhoun: There’s a few things in the pipeline. You know, one of the things that, a core message; if I could show you into the kitchen, just around here in the office, we’ve got a poster here, it’s our guiding principle, really, which is how can we help share this life-saving message with more people?
So, I think we’re constantly looking, thinking about that, and musing on it, and thinking, well, how can we; what’s the next step for sharing this message? FMTV was a big deal, it took a lot of our focus, and now, you know, we’re focusing on some more things but we have some food products coming out this year. You know, we’ve got a whole food vitamin C powder, which is awesome because vitamin C’s such a critical nutrient and there’s so many awesome plant-based sources of that, and yet there’s very few quick powder drink mixes you can take. We’re one of the only animals that don’t produce our own vitamin C, so it’s important for us to get it from our diet, and that’s great for stress and all sorts of other things. And energy and mood.
So, there’s a few other products we have coming out like a chocolate and a protein and an update greens in new packaging. I’m looking at that calendar here. We’re working to help create a curated selection of the top sort of 30 or 50 products that Laurentine and I and the team here at Food Matters use on a regular basis and making that available in a store environment where people can just pick them up and stock their kitchen up. So, if you’re either coming at this fresh or you’re some sort of gastronomic guru, sort of get a little bit of a distillation of the years of research we’ve been doing. Plus, that’s been; our research has always been based on tapping into experts who have been doing years more research than us. And then saying, here are top sort of 50 products that we have in our house or in our kitchen and sort of helping recommend.
And it’s a tricky line to walk because we’ve been so heavily education-based, now that we have products it’s like, hang on, people are going to think we’re biased. But I’m just going to hold a pure intention and say, look, these are the products that we use. If you’re gonna have these products, then these are the ones we recommend.
It’s sort of like, you know, you’re welcome to buy it and you’re entirely welcome to go into a corner store and buy something different. I don’t really care. It’s more just about putting that out there, so we’re gonna get more of that out there.
And we’re working on a transformational program, like a 28-day challenge. Like Food Matters challenge or like a mind-body or a whole body challenge. We take people for 28 days and hold their hair through, like, breakfast, lunch, dinner, snacks, exercise, movement, meditation, visualization, mind-body work, and sort of put together a 28-day program and help take people through a process and set them up for some healthy habits for life, because it’s a big challenge that people have and it’s something we want to have a deeper impact with the people that we get to reach. So, that’s on the pipeline for now.
Stuart Cooke: Yeah. Busy boy.
Guy Lawrence: That was fantastic, James. And, look, for anyone listening to this, where would be the best place for them to go to start if they’re not familiar with Food Matters, Hungry for Change, FMTV. Like, on the web?
James Colquhoun: Sure. I think FoodMatters.tv. That’s the hub; that’s the home. Go there. You know, jump on our newsletter list. Check out all the articles and the recipes that we have on the page.
But probably before that I would recommend watching the films. I think the films have this ability to just crack you open. And we all know when we watch a great documentary about a topic we knew nothing about, be it genetically modified organisms or even something completely unrelated, it just completely opens you up. You learn so much in such a short period of time.
So, I actually think if you’re starting here, if you’ve watched some great documentaries, go and watch five or 10 or 15 documentaries. It’s like doing a condensed nutrition and life degree, almost, because you’re getting curated knowledge from great filmmakers. So I’d suggest jumping on FMTV, which is FMTV.com. We have a 10-day trial there as well, a free trial, so you can register as a user and get 10 days free. And you can cancel within those 10 days. So, go in for 10 days to a movie marathon. Watch one a day for 10 days. And then you can absolutely cancel and it doesn’t cost you anything. Or stay in. It’s like $7.95 a month or $79 a year. So, really quite affordable.
And, you know, I guarantee that if you watch 10 or 20 films in there, I will guarantee you’ll have a shift in your perspective on life. And some of the big ones in there right now, I just jotted a few down here, are: E-motion, The Connection, Super Juice Me. Carb-Loaded is a great one about the whole paleo carb question. It’s a fantastic film. Perfect human diet is another one I think your viewers would really enjoy. There’s some great docs in there. Some of the life purpose ones, check on them, like The Shift or even The Connection documentary, the power of the mind-body, watch them and you will not be the same again, I guarantee it. You will be a different person. And that’s an exciting prospect. I mean, nothing’s more powerful than that. I love them.
Guy Lawrence: Yeah, well, mate, that’s brilliant. We’ll link to all the show notes anyway, so anyone that comes in can read the transcript, they’ll be able to click through and check everything out. And may their journey begin there if it hasn’t already, which is fantastic.
So, James, we really appreciate you coming on the show today. That was mindblowing. That was awesome. And, yeah, I have no doubt everyone who listens to this is gonna get very inspired very quickly.
Stuart Cooke: Absolutely. Yeah. There were some huge nuggets of inspiration in there as well. Take-home things. I just love that you can dial in for an hour, listen to a podcast wherever you are, and just empower yourself with this knowledge. Just do it. Start somewhere.
James Colquhoun: Keep up the great work, guy. Great chatting, Guy. Awesome, Stu.
Guy Lawrence: Thanks, James. Speak soon. Bye-bye mate.
Children have tons of energy and often it can be a struggle finding healthy snacks for kids. They spend much of it running around, playing, and doing other physical activities. The little ones seem to have far more fuel in their little tanks than full-grown adults do, but even the most active kids need to replenish that lost energy through snacking.
Not All Snacks Are Created Equal
Snacking refers to eating small amounts of food multiple times throughout the day for the purpose of staying satiated and energized. When most people think about snacks, foods like pretzels, crackers, chips, candy bars, granola bars, nuts, and fruit often come to mind. While really any food would serve the purpose of providing calories and energy, not all snacks are created equal. Many popular snack choices are rather unhealthy for a number of different reasons.
Healthy Snacks vs. Unhealthy Snacks
Choosing the right snack for your kid isn’t always the easiest thing to do. Most children already know what they like and don’t like, so getting them to try something new and unusual can be a bit of a challenge. On top of that, most junk foods taste great, so it can be hard to steer your young ones away from them. However, there are many healthy snacks for kids on the market, and here’s what you should look at before making any purchase
Quality of Calories (Not Quantity)
The number of calories in any snack product will tell you how much energy it provides. Unfortunately, not all calories are the same. In unhealthy snacks, such as potato chips and candy bars, most of the calories come from trans fats (vegetable oils) and processed carbohydrates. Instead, for them to be healthy snacks for kids, they should be made of quality macronutrients of protein, complex carbs, and good fats.
Unhealthy snacks often contain way too much sugar. Anything sweet, from cookies to fruit juices, are going to be full of it. What’s even worse is that the processed carbohydrate content is high too, which makes this double trouble and plays havoc on your kids blood sugar levels!
When it comes to kids’ health, protein plays a very important role. Proteins aid in muscle building and recovery, and getting plenty of them is essential for young children since they are rather active. If you want your children to grow up strong, have them snacking on foods high in protein.
Artificial Flavouring & Additives
Common junk foods are highly processed and contain all kinds of unhealthy chemicals. Preservatives, food colouring, artificial sweeteners and more do more harm than good for a growing child. As natural as possible is the way to go.
Ideal children’s snacks should be packed full of vitamins and minerals that promote growth and good health. Anything low in nutritional content should be overlooked.
If you’re looking for a healthy and delicious snack that your kid will love to gobble up, Monkey Bites by 180 Nutrition is an excellent pick. Made entirely from whole, natural ingredients, these little power bars are high in protein and good fats. Your kids will stay full and fit with Monkey Bites.
Angela: Breakfast is such an important meal and I can’t say it enough it should not be missed. Making time for a healthy breakfast to break your fast is ideal in achieving a healthy metabolism, balanced weight, good concentration levels and making good food choices for the rest of the day.
Breakfast sets us up. Missing breakfast gives us lack of focus, low concentration and energy levels, more chance of cravings, especially sugar, and less chance of making good food choices through the day. Some so called ‘healthy’ breakfast foods like fruit juice and cereals are loaded with sugar and not a good start. Here are my breakfast do’s and don’ts for myself and my children …
Most supermarket bought muesli’s are high in sugar and contain processed carbohydrates. Toasted muesli also contains damaging vegetable oils. I avoid these (Here’s our thoughts on cooking oils).
Make your own homemade muesli. You can use olive and coconut oil to toast your own muesli. You can avoid using sugar or use sugar-free alternatives and can make it grain-free by using quinoa flakes or other grain-free alternatives.
Fruit juice is just straight up sugar and just as bad as a fizzy drink. Fruit juice can contain more sugar than a can of Coca Cola. Up to 12 tsp per glass. You are better off eating a whole piece of fruit so that you consume the fibre along with the antioxidants, vitamins and minerals and feel full after one or two pieces. There can be up to 10 apples in a 200ml bottle of apple juice and that’s not the fibre just straight up sugar. Learn more here why we don’t like fruit juice here.
Fruit Juice Do’s
Make your own juice with 80% vegetables and 20% fruit or make a Green smoothie instead. I love smoothies as you consume the fibre as well so nothing is wasted. I always include protein, vegetables, good fats and low fructose fruits like berries. Try our Greens Cleansing Smoothie here. Packed full of goodness and only takes a few minutes to prepare.
Don’t have gluten free toast and think you are doing yourself a favour, or by adding organic strawberry jam. Most gluten free breads have sugar in their ingredients, contain thickeners, stabilizers and emulsifiers to give them the same texture as the gluten based breads. Also many gluten free products are made from corn, potato, tapioca and maize starch, which send your blood sugars sky-high.
Try instead spelt sourdough or our paleo style bread which is gluten free, high in protein and nutrient dense. Sourdough is made with a fermented dough that makes the bread easier to digest and doesn’t cause undesirable spikes in blood sugar levels. The gluten in sourdough is rendered and is less likely to cause food intolerances. Spelt is an ancient grain which has lower levels of gluten that people find easier to digest.
Fruit Salad Don’ts
Have you seen those fruit salads that are piled high with fruit the size of a truck. I suggest having no more than 3 pieces of fruit in a whole day. If you are going to eat a mountain of fruit which contains sugar you are going to have spikes in your blood sugar levels and leave you hungry for more.
Fruit Salad Do’s
Try adding protein like greek yoghurt, 180 Natural Superfood or chia seeds along with having low fructose fruits like berries.
Cooked Breakfast Don’ts
Hash browns fried in vegetable oil and for that matter everything fried in vegetable oil. Tomato/BBQ sauce is laden with sugar. Do you know that 1 tablespoon of BBQ sauce has 2 teaspoons of sugar? No veggies on the plate and a side of white bread containing gluten and no fibre. This is why I don’t eat wheat here.
Cooked Breakfast Do’s
Cook with coconut and olive oil. Include tomatoes, mushrooms, greens, asparagus and avocado. Have paleo based breads. Include free range bacon, smoked salmon, eggs or what about sardines.
Don’t be scared to think outside the box. Breakfast can be the same as lunch and dinner. It’s OK to have leftovers from the night before. Make sure you include real food, good fats, vegetables and protein. Some ideas here.
Watch the full interview below or listen to the full episode on youriPhone HERE.
This week our special guest is paleo chef, bestselling author and TV personality Pete Evans. He has been bringing some much needed awareness here to the Australian public in terms of nutrition, along with his recently released new program ‘The Paleo Way’.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle Channel’s Home show, Postcards from Home, FISH, My Kitchen Rules, Moveable Feast, and his latest The Paleo Way… stay tuned for Food is Medicine which is in pre production now!
It’s safe to say he knows his stuff, with over 10 bestselling cookbooks inspiring individuals and families in their kitchens around the world.
The Full Interview with Chef Pete Evans
In this episode we talk about:
Why Pete embraced the paleo diet and lifestyle
How he felt by being voted the second worst diet, only to be pipped at the post by the ‘drink your own urine’ diet
How eats and travels on the road when traveling
His thoughts on the 80/20 rule of good/bad food and when to apply it
Why he felt like crap when first starting the paleo diet
Guy Lawrence: Hey, this is Guy Lawrence from 180 Nutrition, and welcome to another episode of the Health Sessions. Our fantastic guest today is Pete Evans. Now, if you haven’t heard of Pete, I’d be very surprised. Well, at least here in Australia anyway.
But Pete Evans is an Australian chef. He’s a best-selling author. And also a bit of TV celebrity, especially well-known for My Kitchen Rules.
It was awesome to have Pete on the podcast today. He’s very clear. He’s a very sincere and passionate person. As you could say, he’s a little bit of a nutritional crusader at the moment, and certainly making people think twice about what they put on their plate and how it’s affecting their overall health in the long-term, which I think is fantastic, you know. And that’s the very reasons why we’ve put these podcasts out there in the first place.
I have no doubt you’re gonna get a lot out of this episode. Pete’s a top guy with a top message, and it’s 40 minutes of great content, so please enjoy.
As always, we’re on iTunes. If you could just take two minutes and leave us a review, we really appreciate it. You know, we want to get this message out there ourselves, and by leaving us reviews, it certainly helps with iTunes rankings and more and more people find us and enjoy it.
I always wish I had these podcasts for myself five years ago when I first started my health journey. You know, it’s a great excuse to hang out with some of the best, we feel, thought leaders in the world, as they share their story with us. So, yeah. That’s why we do it. We love it. And I have no doubt you’re gonna enjoy this episode today.
And, of course, come back to 180Nutrition.com.au. We have a massive amount of resources in there, including a free ebook, recipes, and, of course, videos if you want to see us actually in person chatting.
Anyway, enjoy the show. This is fantastic.
Stuart Cooke: Let’s do it.
Guy Lawrence: OK, hi. This is Guy Lawrence. I’m joined with Stuart Cooke as always. Hey, Stu. And our fantastic guest today is Pete Evans. Pete, welcome to the show, mate.
Pete Evans: Hi, fellows. Thanks for having me on. What an honor.
Guy Lawrence: No worries, dude. Every time I log into my Facebook I seem to see you in a different country, state, city. Do you ever have any quiet time? Like, you’re very busy at the moment.
Pete Evans: I am busy, but I guess it’s all part of the journey at the moment. I love it. I have the best job in the world, because I was actually speaking to Luke Hines, which is one of my business partners on the Paleo Way, and doing the tour and we also do the 10-week program. And we had dinner last night and I said, it’s not a job when you love what you do.
But to answer your question, I have amazing down time with my family. But even that is quite active. I mean, we love to go surfing, we like to go skiing, we like to go fishing, we like to cook together. We are active people, but we know how to switch off as well.
Guy Lawrence: Fantastic. Mate, the way we always kick off the show is generally just to get a little bit of insight about, you know, our guests that come on. And we’d love to hear a little bit of your journey from being a restaurateur to being a TV host and then actually now you could say a paleo crusader, which is fantastic in creating all this awareness.
How did it all start for Pete?
Pete Evans: Well. Mum and Dad thought that they’d have another child. I think I was a mistake, but I’m glad they had it. Really, I’ve always had a passion for cooking and I’ve always had a passion for health and nutrition. That’s something that I’ve had from quite an early age as a teenager, in school. And I always knew that I; my passion for health and nutrition nearly outweighed my passion for cooking. But one thing led to another and the cooking side took over for quite a period of time for a couple of decades.
And it wasn’t until about four years ago that I thought, you know what, there’s something pulling me back into the health and nutrition side of things. So I started researching it and I discovered paleo, and I thought, you know what? This makes a lot of sense. So I implemented it on my own self and my family through my partner Nicola.
And we just saw amazing results and I dug a little bit deeper and we both did a health course out of the Institute for Integrative Nutrition in New York, New York. And we studied a hundred different dietary theories. And paleo still made the most sense to me. And I thought, well, this is; it’s working for us. It makes so much sense on a planetary scale as well for what we can do for the land as far as that sustainable way of eating goes. Now, let’s try to find some holes in it. And I dug as deep as I could, because I thought, if I’m gonna come out publicly with this, then how am I gonna get shot down? Because I know that I’m a little bit of a target.
And you know what? It was; I still have yet to find anybody that has adopted this way of life for 10, 15, however many years and had a negative result from it. And I’m talking about people who adopted it; they’re doing it 90 to 100 percent of their lives. They’ve actually made a conscious decision that they won’t be consuming certain food items, and embracing others.
And, for me, it’s evidence enough that this works, especially in today’s day and age where people can be very vocal about what works and what doesn’t. And you see it on my Facebook. I mean, I really have had no one in hundreds of thousands of comments say that it hasn’t worked for them. Except for outside organizations saying that it’s dangerous. And I’m, like, well, I hear you and understand that you might believe it is, from your own education, but show me some evidence that it’s hurting people. And no one can offer me that evidence.
So, it’s a fantastic way of life, I believe, that is helping a lot of people. Is it a cure for everything? No. I’ve never said that. But it is benefiting a lot of people? Yes it is. And that is undeniable.
Guy Lawrence: Yeah, I certainly agree, Pete. I had a massive paradigm shift about eight to nine years ago and I used to work with people with chronic diseases and mainly people with cancer. And what I didn’t realize was, it was mainly the paleo diet that they were using as part of a tool to sort of help nurture these people through a recovery process. And I was seeing things that challenged every belief first-hand, you know?
Pete Evans: And I think what you’ve just said there, it’s a tool. It’s not the be all and end all. You can eat all the paleo food in the world, but if you’ve got a terrible relationship, if you don’t move your body or you move your body too much or you’re not getting enough sleep or you’ve got a job that you dislike, I mean, you will still suffer, or you can still suffer, disease.
But paleo is one good tool. And it’s an amazing tool to have at your disposal to, I guess, get your diet under control. And then hopefully then it opens you up and gives you enough energy to start to look at the other things that may need tightening up as well.
So, I see paleo as a bit of a gateway. I see it as something very tangible for people to make simple changes in their life. Sometimes people might be at a job that they’re stuck in for a year because they’re in a contract. They might be in a relationship because of children that they may not be able to remove themselves from or change. Financial situations. Emotional situations. All of this. Whereas what we can definitely change on a daily basis is what we put into our mouth. And that’s why I say this always: It’s a gateway into better health.
Guy Lawrence: Great starting point. The food you can control, ultimately.
Stuart Cooke: It certainly makes sense.
Pete Evans: Well, it’s the only thing you can… It’s the one thing you can control, unless you’re a child, or unless you are in the care of others. And that’s why I’m very passionate about children’s education and teaching parents about this, because really the children have no choice and if they are fed a poor diet for a period of time while they’re younger, it may make it harder for them to make changes down the track if they’ve got certain addictions or certain emotional reward systems set up for certain foods.
And I could talk about this for hours, but I know you’ve got to have questions, so…
Stuart Cooke: Yeah. Well, we definitely go into the kids a little later as well. But I was particularly interested, first up, in discussing the Paleo Way. So, I’ve seen they’ve got Channel 7 airing the program and also you’ve got some amazing online educational course as well.
Guy Lawrence: And you’re on tour as well, aren’t you, Pete?
Stuart Cooke: You’re on tour! Crikey.
Pete Evans: Well, yeah. Um. I made a conscious decision a couple of years ago when I came out, with paleo, if you want to call it, that my vision or my goal was to turn paleo into a household name in Australia and New Zealand. That was something that I believed I could do using (audio glitch), but it is what it is, just through my media profile.
I should have put out that my intent was to push paleo into mainstream and to make it into a household name in a positive light. Lesson learned. Because it’s definitely become something that people talk about that’s become part of our popular culture, I daresay, through the work that I’ve done, and many of my peers.
Now, the tour is something where; we did the tour last year and I brought Nora Gedgaudas out, who is one of my mentors, and she’s a powerhouse of information. And she’s got a heart of gold and a brain that matches.
And what I wanted to do was do a tour where we present the science. And it was very difficult for us to do that in a four-hour forum. I said to Nora, I said, “Can you condense it into three and a half hours?” And she’s like, I’ll do my best.
And for a lot of people it was overwhelming because I think they were coming to learn how to cook, but we gave; and Nora’s goal is to give people a paradigm shift with enough information that they go, “OK. I get it.” That was my vision was, let’s present the facts in the first tour last year. Let’s get the science out there. Let’s show people that this isn’t quackery. This is actually well-researched and here’s the science and the peer reviews and all the stuff to back it up.
And this year I thought, let’s give them the fundamental tools to adopt a paleo lifestyle for themselves and their families. And I’ve structured it in a way that we talk about budget home cooking; things we can do and have on the table in 10 to 15 minutes. Maybe 20 minutes tops.
The healing properties of bone broths and fermented vegetables. Let’s talk about getting offal into people’s diet where, especially in this culture and this country, where it seems so foreign to us whereas if we went back three generations, it would be something that was standard as part of our weekly diet.
So, it’s about incorporating these simple and, I guess, ancient, cooking techniques and ideas and philosophies and bringing it into 2015 in a way that’s accessible and affordable and a lot of fun.
Luke Hines, who I mentioned before, is on tour with me so he talks about his own journey with depression and anxiety and how changing his diet and changing the way he moved helped him a great deal. And I’ve got special guests that appear with me all around the country. So, for instance, today I’m speaking in Perth. I’ve got Dr. Libby who is a fantastic woman who’s done 48 years of university study, I’ve got Charlotte Carr who’s a mother who’s helped her child through autism with diet. We’ve got Helen Padarin who is a naturopath who works for the Mindd Foundation whose sole purpose is to help children and families that suffer behavioural disorders.
And I’m also up on stage with, I don’t even know anymore; there’s that many people… Um… And it’s been brilliant. We’re seeing about 10,000 people around Australia and New Zealand over a two-month period. And they all, at the end of it, get the 10-week program that we designed.
And the 10-week program, I tried to do it as cheap as possible so it was accessible for pretty much anyone in the country. It’s $10 a week. Ten a week or 99 bucks, as a one-off payment.
I’d give it away for free if I could, but I’ve spoke to people that said, if you give it, people won’t even do it, because they won’t value it.
Stuart Cooke: Correct.
Guy Lawrence: Absolutely.
Pete Evans: So, and I think this is key: I think people need to put a value on their health and be invested in their health. So, I’ve tried to keep it as cheap as possible. And it’s a brilliant program. So, as part of it, we’ve got meal plans, shopping lists, fitness programs with Luke, we’ve got Nora’s information each week, I’ve got a very dear friend of mine, Trevor Hendy, who is seven-time world champion athlete in Ironman who has spent the last 25 years working on mind-body-spirit. So, he’s in there teaching people about how to make powerful decisions and why we sabotage ourselves sometimes.
And I’ve also got interviews with leading experts from around the world. So, each week they’re getting another bite of the bigger picture of what paleo is. For me, when I talk about paleo, I always think first and foremost that it’s for individual health. So, anyone that wants to learn more because they are suffering ill health or they want to feel better, it’s a great place. But then I talk about the power that they have to influence their family, their friends, their community. And then it goes into the thing that I’m most passionate about, apart from children’s health, is about how we grow our food. How we move that food around the country. Can we start doing local abattoirs instead of sending the cattle to mass slaughterhouses by road train. And all these type of things. And can we use the beautiful land that we have in this country for better use instead of some of the products that we’re growing that serve us; well, actually harming us.
I mean that, I just drove up from my property in the Tweed up to; out to Townsville, I mean up to Wombury? Worongary? [:15:10.6] and just saw how much sugar cane is growing. So I looked up, I Googled it, I said, “How much sugar cane is growing in Queensland.” There’s 6,500 families, all with 65 hectares, that grow sugar cane and I thought, “Wow. That’s a lot of land that is …
Stuart Cook: That is a lot of land.
Pete Evans: That is used for a product that we know is a known poison for our bodies. That is causing us major health issues. And I just kept thinking imagine if they planted broccoli on that, imagine if they planted kale on that, imagine if they used that for pasteurized chickens that were producing eggs and also imagine if they brought cattle into that, that were grass-fed. I mean, I’m not an agriculturist. That’s not my specialty. But I look at these things from a common sense point of view and think how much usable land are we using in this country to grow things that serve us; that don’t serve us.
Guy Lawrence: Absolutely.
Stuart Cook: Yeah.
Guy Lawrence: But sugar is such a big industry, isn’t it. Where we had Damon Gameau come on the podcast a couple of weeks back and you know, you see the effect first-hand of what he was explaining what happened to him on his three-month experiment with the sugar and I see around with people all the time. It’s incredible.
Pete Evans: Yeah, he’s a beautiful man and he’s going to change so many lives and we’re thrilled to have him as part of one of our health crusaders in the country. I mean, his story is wonderful and he sacrificed his own health for it.
I thought about doing that a few years ago and I thought, “I don’t want to sacrifice my health.” I’m going to try to do it in a way that I don’t get sick.
Stuart Cook: Yeah.
Guy Lawrence: Yeah. Go for it Stu.
Stuart Cook: I was just interested in, on your journey, what have been the biggest dietary misconceptions that you’ve uncovered? Any that have really kind of just switched that light bulb on for you, that you want to tell everybody.
Pete Evans: Well, for me it’s, I haven’t discovered anything and I’d like to make that perfectly clear that this is not my idea.
Stuart Cook: Yeah.
Pete Evans: The, you know, the work of so many well respected scientists and researchers and professors and doctors and health crusaders themselves, I mean, I’m standing on their shoulders and I’m trying to elevate all of their work into a greater audience. So, I don’t; I haven’t discovered anything.
I’ve discovered my own health benefits from it and how much clearer I am. How much happier I am. How much more energized I am. I can see the different results in my own children. I can see the results in my mother. I can see it in my partner. My dad is coming to the seminar this year. He refused to come last year, because he thought he would be bored shitless. But now he’s interested. My brother’s coming along this year. I mean, it’s a powerful thing.
But I think one of the things that I’m passionate about at the moment is the next generation and the coming generations. And I have recently put a book together with Charlotte Carr, who as I mentioned before, has helped her child and her family along with adopting paleo and Helen Padarin, who I also mentioned before, a naturopath, who works with the Mindd Foundation.
So, I asked these ladies if we could put a book together called The Paleo Way for New Mums, Babies and Toddlers, because I’ve never seen anything on the market like this and it just makes so much sense for me that we need this information out there and Sally Fallon. I’m a huge fan of her work with Nourishing Traditions and I met her last year and I look at the work she’s done in this field and I was really quite impressed with what she’s been able to achieve. So, I thought, how can we repackage that in a way that’s timeless for 2015 and onwards?
So, we’ve created this book and it’s fascinating. We just had a email come yesterday from the Dietitians Association of Australia basically giving us a warning and saying; We heard you’ve got this book coming out and the World Health Organization has issued a statement that said, that if babies cannot accept breast milk, then the only thing they advise them to have is formula.
Now, this is the statement that came from us, from the Dietitians Associations of Australia, they’re saying that we need to be very careful with any information that we put out there, because we’ve got a baby broth formula for parents that do not want to give their children vegetable oils, which are contained in baby food formulas. The parents that don’t want to feed their children high fructose corn syrup, which is; these two ingredients are the first two that are listed on most baby food formulas and then there’s soy protein and then there’s a whole lot of other emulsifiers and God knows what, that are in there.
So, through the experience of Helen and the Weston A. Price Foundation, which is Sally Fallon, we’ve discovered, and this is what Charlotte used for her child, they’ve created this broth that basically mimics as close as possible to breast milk. Now, we always advocate that breast milk is best, but we’re also discovering that more and more children are intolerant to it. We’re discovering that more and more children are intolerant to dairy. So, and we’re discovering that people do not want to feed their children frankenfoods.
So, we’ve got; the girls have created this alternative, which has got chicken broth in it or bone broth and it’s also got livers in there and it’s also got coconut oil, so we’re getting the MCTs into there. We’ve got probiotic in there as well. So, it’s closely mimicking it and we never say that it’s better than breast milk, of course we’re never going to say that. You would be an idiot to even think that. But surely somebody with common sense would understand that formula that’s got …
Guy Lawrence: Corn syrup and vegetable …
Pete Evans: … known toxic and harmful properties. This could be a healthier option or at least an alternative for people that have half a brain that have done some research and decided that, “You know what? Maybe there’s an alternative out there.” So, this is going to be interesting to see how this pans out in the media. We’ve already got quite a bit of flak and the book isn’t even out there.
Guy Lawrence: When does the book come out, Pete?
Pete Evans: It comes out in a couple of weeks, …
Guy Lawrence: Okay.
Pete Evans: …yeah, mid-March. But we’ve got beautiful dietitians, accredited practicing dietitians, that are working on it, looking these formulas and breaking them down inyo s nutritional viewpoint for us. So, we’ve got charts comparing formula sold in supermarkets compared to this one. And you know what, it has it stacking up a lot better than formula without all the crap in it.
So, it’s going to be very interesting.
Guy Lawrence: That will be interesting. Absolutely. Yeah.
Stuart Cook: Well, I guess it’s great to be able to actually get something in there in the very conception of your child’s life, when they are succumbed to so many potential toxins and, like you said, treats and sweets. We’re trying to wean them on to sugary foods and sweet fruits and things like that. Yeah. It’s very interesting.
We, I mean, you mentioned the critics there as well and one of our questions was, what do you say to the critics out there? Because we roared with laugher as the paleo diet was XXpipped to the Post 23:33.7XX by the drink-you-own-urine diet.
Guy Lawrence: Yes.
Stuart Cook: It’s absurd. How do you handle that?
Pete Evans: Personally, I don’t let it get to me.
Stuart Cook: Yeah.
Pete Evans: Because I understand where they’re coming from. I do and they’re coming from a place of fear.
Stuart Cook: Right.
Pete Evans: And you can only put yourself in their shoes and understand that they’re just protecting themselves and their organization and their beliefs. Because it is their belief system, that they’ve been to university, they’ve been force-fed a whole lot of information which current science and research are saying that potentially is not the right information.
Now, you could imagine if you went to university for four years or six years or even eight years and you were part of this, I guess, machine and all of a sudden you’re looking at; I’ll use myself as an example, because that seems to be where a lot of the critiques are coming.
You see a person that’s a chef promoting a way of life that flies in the face of everything that you’ve learned.
Stuart Cook: Right.
Pete Evans: Of course you’re going to get upset. Of course you’re going to defend what you’ve been taught. Of course you’re going to think that this is quackery. Of course you’re going to be up in arms and feel like this person, this chef out there, could be potentially causing harm to the greater population. So, I understand them and I feel their frustration and I feel for them and this is why I’ve never, now I’ve made the decision I’m not going to fight anything.
Stuart Cook: No.
Pete Evans: I’m not going to. I mean, I had a couple of issues over the last few years when I’ve stood my ground because someone has actually, I think, the one time I actually fought back or said something was when someone called me a fuckwit on my own page. And that was what they said: “You are a fuckwit!” And I looked at who it was and I noticed it was a dietitian and I went … how … you know, if that’s the best; if that’s what you think, you know, well let’s put it back and I write a little piece and I said, “Why is your organization not looking at GMOs? Why are they not promoting organics? Why are they not trying to get; look at what we’re feeding our agriculture? Are we feeding them genetically modified soil? Why are we not; why when you talk about overconsumption of meat you never difference between grass-fed and grain-fed? Why is it that children are getting sicker and sicker as in each generation comes? Why you associated and have money coming in from multi-national food corporations? Is there not a conflict of interest?”
So, I just put the question out there, you know, because I took offence of that. Just, you know, I think …
Guy Lawrence: Yes, of course.
Pete Evans: … name called and I just said, “Why?” Because I see the DAA as a major powerful force of change for this country and there’s 6,000 members for them. I mean, imagine if they united together to ask these questions, to put pressure on to their governments, to put pressure on to the supermarkets, to put pressure on the school, schooling systems, the canteen system. Could you imagine this organization that has this much power and is viewed as something that a well-respected organization, imagine if they put their weight behind something.
Now, I’ve never seen them do this. Now, I could be wrong, but I’m trying to encourage them, that they have this power. And unfortunately I fear that if they don’t change and start to address some of these things, then they will become irrelevant because; and it’s not a goal of mine. I would love nothing more than the DAA or even the Heart Foundation to work together with other health professionals and actually come around the table and say, “You know what? Well, let’s work together for a better Australia.” But unfortunately their mantra is “everything in moderation.”
Guy Lawrence: Yeah.
Pete Evans: And I just don’t think that is the right philosophy. I mean, you have to look at the guidelines that are out there for a healthy Australia and the question that I always have is, “Is that the healthiest guidelines that we could possibly put into schools?” Is that the healthiest guidelines that we should be educating for every person in this country?
Because we know that it’s not. So, what not put the optimum out there so that people know this is the optimum and then people can make their own choice from there.
Guy Lawrence: Yeah. Did you think the change will come from that level? Or do you think it’s going to just come from the grass roots level and word of mouth and people leading by example? I mean, because that’s where it’s at, at the moment.
Pete Evans: Ideally, I would love for it to come from a unified force. I really do and I mean, that’s the dream it for it to change from a government level, from a national health society level, a unified level, you know what “this is the new research, you know, let’s adapt” and there should never be blame or I told you so’s or this, that and the other. It should be, “You know what? This is the current research. This is what’s happening in other parts of the world; where in other parts of the world have taken fluoride out of the water in lots of countries and reversed it. Should we revisit that in this country? Should we look at the saturated fat? Does that lead to chronic heart disease, because other parts of the world are reversing their guidelines for that? Should we be changing that?
Will it happen with multi-national food corporations, with their tentacles involved in these organizations? I doubt that it will happen. If they can remove that funding, then I believe it can happen. But, and this is the interesting thing, because I dare say there’s a huge grass-roots movement happening.
Now what will happen soon, I believe, is that the multi national food corporations will start to put out products that are inline with Paleo or ketogenic or low-carb, high fat or …
Stuart Cook: Yeah.
Pete Evans: …or primal or banting; whatever you want to call it. They’re going to start saying that the dollars are in this new area. So, I wouldn’t doubt that Kellogg’s will start putting a paleo muesli out there next year. I wouldn’t doubt that we’re starting to see lard or tallow start to appear on supermarket shelves in the next five years. And then I think you will see that when they’ve got money to be made out of this, that you will see it start to change through these associations. But I dare say that the grass-roots movement will be the catalyst for this.
Guy Lawrence: Yeah. Yeah. I just hope if we do start seeing the bigger commercial companies putting out these products out they are authentic and not just jumping on the gluten-free, the low-calorie, low-fat and everything that we’re seeing at the moment.
Pete Evans: Well, you know what? To answer that, I think people are becoming more and more savvy and more and more educated, so I don’t think; put it this way, if they put out a paleo muesli and it’s full of sugar and crap or sweetness and it’s, you know it’s still going to jack you up and it’s not organic, then that might have appeal to the people that aren’t really up-to-date with the research. You know what I mean?
Guy Lawrence: Yep. Yep.
Pete Evans: Whereas the people that are hard core or are early adopters of this will see through that and go, “You know what? It’s still not good enough.” So, at the end of the day it’s probably, even if we can get the mass public to start eating that way even if it’s not the ultimate, at least it’s probably better than what they’ve had.
Guy Lawrence: True. Yep.
Pete Evans: And I don’t think, you know, we’re not set up for 100 percent of Australia to turn paleo tomorrow. It would be a disaster, you know, because we don’t have the resources for it. But I see this as a growing movement and I say this as it’s happening exactly as it’s meant to be happening with the people adopting it as they are adopting it. Because we couldn’t sustain it if everyone did it tomorrow, but we can adapt to it as more people come to it.
Stuart Cook: What have you found to be the biggest hurdles for the newbies to paleo?
Pete Evans: The biggest hurdles I find is, they’re not doing it 100 percent.
Stuart Cook: Right.
Pete Evans: I noticed that with my, with the 10-week program.
Stuart Cook: Yep.
Pete Evans: And I think there’s an expectation that 40 years of eating a poor diet is going to be fixed within two weeks.
Stuart Cook: Right.
Guy Lawrence: Yeah.
Pete Evans: And I think that is; I think we live in a society where we think that we can take a pill or we can change a habit and we will see, decades of poorer choices fixed in a minute and it isn’t like that and how I like to describe it when I talk about this is: I’ve been doing this for four years and I feel better now than I did a year ago and last year I felt better than I did the previous year.
Stuart Cook: Right.
Pete Evans: But after six weeks of eating Paleo, I felt like I was superman, you know. But for the first three or four weeks I felt like, I felt crap, because I was going through a detox and my body was switching over its fuel source and I hadn’t had a great diet for a decade or two prior to that. But I definitely had a diet better than a lot of people that come to this.
You know, I wasn’t 40 kilos overweight. I wasn’t Type 2 diabetic. I wasn’t; I didn’t have insulin resistance. I didn’t have autoimmune disease.
Guy Lawrence: Yeah.
Pete Evans: I know we have a lot of these people that adopt this and expect results overnight and I think that’s a misconception. I think that’s why I say it’s a lifestyle. I’ll never say it a diet, because once; and you can’t do it 80/20 if you’ve got an autoimmune disease. You can’t do it 80/20 and expect great results if you’re Type 2 diabetic. It’s like saying to an alcoholic, “You can have a drink every Friday night.”
Stuart Cook: Yeah.
Pete Evans: Yeah, the 80/20 rule.
Guy Lawrence: Yeah.
Stuart Cook: Yeah.
Pete Evans: You just can’t do it if you’ve got anxiety or depression, 80/20’s not going to cut it for you if you want true freedom. I’m not saying you’ve got to do it 100 percent for the rest of your life, but you have to give yourself a period of time where, you know, if you’re strict with this, because you do want to reap the benefits and we know now that gluten can stay in your system for up to six months. So, if you’ve got an issue with that, whether it’s mental or physical, and you ate your piece of cake, you know after you’ve done this for a month that could have affected you for the next month or two.
Guy Lawrence: That incredible, isn’t it, you know. I know it’s very hard to relate though, because people if they’ve got health issues. They’ve never; they’ve never really put the connection together, you know, how the effective of the food can be and I think that it can be such a massive change for them at first and you’ve got to embrace it whole heartily and actually be around peer groups though that encourage you to continue that way. Because I used to see a lot of family and friends be sincere, but they’d be sincerely wrong, because if their health wasn’t great they would want to feed them with foods, with cake and things that would …
Pete Evans: Yeah.
Guy Lawrence: That would always set them back and you know, there are so many aspects to it as well, which it; it can be tough. It can be tough. But worth it, you know.
Yeah. Go ahead, you look like you’re going to say something Stu.
Stuart Cook: Well, I was just thinking about the beautiful foods that the paleo diet offers. Now, I get jabbed a little bit because I’m a huge fan of liver and I have it regularly for breakfast and love it. I wondered what your “go to” paleo super foods were; perhaps the paleo foods, the whole foods that you gravitated to more, more so than any others. Any special favorites of yours?
Pete Evans: Yeah. I guess it’s changed over the four years and I probably eat simpler now than I ever have. I think when I first started out, I think when I talked about activated XXunintelligibleXX [:36:52.3] I was on XXunintelligibleXX [:36:56.1] so I was eating almonds and everything. I was eating coconut chunks. I was having spirulina and grains and all these sorts of stuff. I, my diet now is a lot simpler. One: I don’t really need to snack and number two is I’m cooking a lot less and a lot simpler food. I guess offal and bone marrow has taken a larger place in my diet these days and my body loves it. The bone broths, I’m constantly cooking with them and using them in so many different preparations from soups, to curries, to braises, to bolognaise sauces for the kids. I’m sliding it in everywhere. Vegetables, I’m eating a hell of a lot of them these days. I’m eating less steak than I ever have. I’m eating different parts of animals and the seafood is a little bit more varied now these days, as well.
Superfoods, I would say offal is one of the superfoods and I don’t like to use that word too much, but put it this way, in my pantry I don’t have any superfoods as such that you would see at a health food store.
Stuart Cook: Right.
Pete Evans: My superfoods would be in my freezer. Which would be my marrows, my brains.
Stuart Cook: Yeah.
Pete Evans: The livers, the stocks or the broths, some organic berries in there and that’s about it and I guess the ultimate superfood for us is the fermented vegetables that I love creating and different flavors each week and my kids love it these days and it’s on every meal of theirs. I’m excited about that, because it’s such a cheap option for people. And it’s exciting because you start to become, you start to crave it; those sour flavor and the acidic flavors from fermented foods and if I don’t have it on my plate, then my plate feels empty …
Guy Lawrence: Yeah.
Pete Evans: … these days. It feels like it’s a bit undressed so to speak.
Guy Lawrence: We always have a few questions we asked everyone towards the end of the show.
Pete Evans: Yep.
Guy Lawrence: But I’ll ask you one which will lead into one we always ask, so I’m interested, you know, how you structure your food around traveling?
Pete Evans: Sure.
Guy Lawrence: And then can you tell us what you ate yesterday?
Pete Evans: Yeah. Sure. I actually flew Sydney to Perth yesterday and it’s a great, great, great question because the poor flight attendant was so worried that I didn’t eat on the plane. Even though he didn’t see that while we were taking off I had a huge, beautiful salad. It was full to the brim of, I had a whole avocado, I had zucchini, cucumbers, carrots in there, red cabbage. Just a fantastic, huge amount of salad with a quarter of a roast chicken in there and heaps of fermented vegetables and I guess to give you an idea, it was twice as much as what anyone else on the plane ate. But that was my one meal, which got me through to dinner last night.
And last night I went and saw a friend of mine, he’s an oyster shucker, and I had a couple dozen oysters at his restaurant and they’re expensive, but it’s an indulgence, but he shucks them to order for me. His name’s Jerry Fraser out in Perth. He’s like a father figure to me and we always have a good time.
And then I went back to the hotel and I had some short ribs with some fermented vegetables and what else was on the table? Some asparagus with olives and activated almonds. I consult for a hotel in Perth called Fraser Suites and the restaurant called Heirloom. So, and because I spend a lot of time in Perth and I went to this hotel and I said, “Can I do your menu for you?” And it’s 95 percent paleo. So, and the restaurant was full. I never advertise it. It’s just for the hotel guests really, but people can pop in and eat it. We don’t even promote that it is paleo. It’s just good honest food and there is bone marrow on the menu. There’s grass-fed meat. Here’s organic chicken. There’s wild caught seafood with fermented vegetables you can order as a side.
So, that was my day on a plate and I had a beautiful bottle of kefir that I got from Orchid Street. It was a turmeric and alkalized water kefir, with some cayenne pepper in it. It was awesome.
Now, when I travel interstate I usually don’t eat or I’ll take something, maybe some macadamia nuts. But when I travel internationally to and from my locations, I always; exactly like what I did yesterday. You can travel internationally with your own food. So, recently I went to the United States and I took half a roasted chicken. I took two avocados, two cucumbers, two carrots, a little bag of macadamia nuts and some fermented veg, some sauerkraut, but you have to tip out the liquid from the sauerkraut before you hop on the plane, because they don’t let liquids through over 50 mils.
So I sit here on the plane and as soon as we take off in the air, I sit down, I have a big meal and then I watch a movie or two and then I sleep and then; I have to forgo the Tupperware container or whatever I’ve had or I give it a rinse in the bathroom and repack it in my bag and hopefully they don’t quarantine it and they haven’t yet. And that’s the same thing when I come back from America or the U.S. or the UK. I go to Whole Foods and I stock up on some good quality paté or some food and I pack my own food.
Guy Lawrence: Great. Yeah.
Pete Evans: You know that you’re eating organic or grass-fed or organic veg, and you know, it’s so simple these days when I do it.
A friend of mine that runs the Institute for Integrative Nutrition, Joshua Rosenthal, who’s a brilliant man with a massive vision of change for the world and the first thing that we learn in the modules is: don’t be afraid to fit out. He said it’s the most empowering thing that you can do for yourself, because most of society want to fit in like sheep, basically.
Guy Lawrence: Yeah.
Stuart Cook: Yeah.
Pete Evans: They don’t want to be seen as being different from anybody else and you know, I’m very proud to fit out on a plane and eat food that is going to benefit me and hopefully not make me feel like crap when I hop off the plane.
Guy Lawrence: That’s a great saying, “fit out.” Yeah, I love that.
Pete Evans: Fit out.
Guy Lawrence: Yeah. Fantastic. That almost answers our last question to a degree; which is, we always ask this on our guests. What’s the best piece of advice you’ve ever been given?
Pete Evans: My best piece of advice was actually something my grade 10 math teacher said to me. He said, “Pete, you’ll be successful at anything you choose to do in your life.”
And even to this day it’s still the most powerful statement that anyone has ever said to me and I pray every day that he said that to each and every student that he taught. Because he made me feel special and unique and I just wonder how many parents say that to their children. I wonder how many teachers of children say that to people. I wonder how many nurses might say it to their patients or doctors might say it. You know, just that one bit of encouragement and belief that this person had in me changed my whole life and changed my whole outlook and so, my bit of piece of advice that I can give everybody is to plant the seeds of belief in another human being I think is the most powerful thing you can do.
Guy Lawrence: Yeah. Fantastic. Yeah, belief’s a huge thing.
Stuart Cook: Wise words. Yeah. Absolutely.
Guy Lawrence: Stu?
Stuart Cook: Brilliant. Yeah, I just wondered what the, you know, what does the future hold for Pete Evans? What have you got coming up; we’ve spoken about your books, right now?
Pete Evans: Well, if I don’t end up dead from a conspiracy theorist, I’ve always; I said to my mum last year, “If I go missing for some reason or I have a very strange accident, you know it probably wasn’t an accident.” Because we are definitely ruffling some major feathers here and there’s billions and trillions of dollars at stake if people adopt this way of life that will be lost through certain aid; agribusiness or multi-national food corporations and pharmaceutical companies. I mean think about the impact that this could have. It’s actually quite terrifying if you think about it a little bit. So, if I can keep running and keep doing this, then just more of the same, I mean more of the same.
I mean recently I released a cookbook three months ago called Family Food and to give you the impact that has had in Australia, it’s become the number 1 selling lifestyle book. It’s superseded any other book over the last couple of years with the volume that it sold in the last three months.
Now, I think there’s 150,000 copies out in Australia. Now, if I think about that as a family food book, so you’d have to think that at least there’s a mum and a dad and 1 child, so three people with this book, so that’s half a million people; let’s round it out, which is maybe 1 to 2 percent of the populations have now got access to a book and they’re aware of it that it’s a grain-free, dairy-free, sugar-free book.
So, I plan on just releasing more of this information in a way and my job is to, is not to present so much of the science behind it, but to give people the practical tools that they can put into their life. As a chef I think that’s my purposes. Let’s take the information and put it into beautiful recipes that people want to cook at home. Because really you can know all of this, but if you don’t cook it and put it into practice, then what point is it. Actions speak louder than words.
So, more books, improving my program, Next year we’re going to do a tour, we’re talking about belief systems, so there’ll be no cooking involved and I’ve got a lineup of speakers from around the world that I want to bring to talk about breaking addictions, self love, self worth, fear, get rid of fears and understand how to make these positive decisions in life and how to goal set.
Guy Lawrence: Yeah.
Pete Evans: This sort of stuff excites me. Hopefully spending a lot more time with my children and my partner. We just bought a farm, so that’s part of my next journey; how to become pretty much self-sufficient so I know exactly where my food is coming from. And hopefully through that we’ll get a TV series that I can create about this. About how to grow your own food and how to live sustainably.
I want to live off the land. I want to remove myself as much as I can from the current food system, if I can. Just so I can trust where the food is coming from.
And I’m also filming a documentary at the moment called, “Food is Medicine” that I’ve been putting together for the last year and a half and I’ve got another year and a half of filming for that. I very much like Damon Gameau’s sugar film.
Guy Lawrence: Yeah.
Pete Evans: I want to show the positive stories of using food as medicine and I think it will be a powerful catalyst for change. I’ve got a beautiful storyteller, documentary filmmaker that is doing this for us and it will be challenging for a lot of people to see the information that we present, but it will also be awe inspiring as well. So, I’m looking forward to seeing the end result of that, but yet I’m in no rush to put that out. Everything’s happening as it’s meant to be happening.
Guy Lawrence: That’s fantastic Pete. Good on you, mate.
For everyone listening to this, where’s the best place to get more of Pete Evens?
Pete Evans: My Facebook is probably the best. I’m active on that daily. It’s Chef Pete Evens or Pete Evens Chef, I don’t even know. And if anyone wants to do the 10-week program and I’m not here to sell anything, but it’s ThePaleoWay.com. But it does have the resources in there and the tools for people to implement change in their lives.
And I just want to give you guys a round of applause for what you’re doing, because it is a joint effort here, there’s many of us spreading the medicine as I like to call it and we’re reaching a different variety of people, each in their own unique way and unified way we’re so much stronger.
Guy Lawrence: Absolutely and we appreciate it Pete. You know, it’s affected my life dramatically over the years. I’ve seen it first-hand affecting others and we just feel we need to be pushing out and we have been for the last four years.
Stuart Cook: Just spread the word. Yeah, that’s it.
Guy Lawrence: And we really appreciate your coming on the show mate. That was fantastic. Thank you so much.
Guy: With all the years I’ve been working in the health and wellness space, there’s been one thing that has stood out over time. Yes, I believe one of the corner stones of great health is the integrity of the your gut. Not the most glamorous answer I know, but one you seriously don’t want to overlook. Some estimates say that bacteria in our gut outnumber our own human cells 10:1 in our body!
Whether you want to lose weight, recover faster from exercise, increase energy, elevate mood etc, then gut health is worth delving into and applying these simple strategies below.
Welcome to the world of ‘microbiome’. Over to Lynda…
Lynda: What is the gut “microbiome” you ask? Put simply its the trillions of microscopic bacteria that live within your gastrointestinal tract.
Why is it so important to nourish and have a wide variety of gut microbiome? There are many reasons. I have touched on some of these below:
A healthy, diverse microbiome protects you from harmful bacteria, fungus and viruses.
90% of our the body’s serotonin is made in the gut. Serotonin is affected by the health of your microbiome and is responsible for a healthy mood, sense of calm, optimism, sleep and appetite.
Gut bacteria produce and respond to other chemicals that the brain uses which regulate sleep, stress and relaxation such as melatonin, dopamine, norepinephrine, acetylcholine and GABA.
They produce short chain fatty acids (SCFA’s) which promote weight loss, ward off inflammation, protect against colon cancer and are crucial for overall good intestinal health.
They improve the strength and health of your intestinal walls, prevent leaky gut and reduce inflammation by maintaining the tight junctions between the cells in the lining of these walls.
A balanced gut microbiome helps avoid unhealthy weight gain.
Helps to break down toxins and improve the absorption of nutrients from the food you eat.
Helps prevent or reduce nasty symptoms of autoimmune disorders such as rheumatoid arthritis, multiple sclerosis and lupus.
The following are my top 5 gut loving foods. Those that can be easily added to your daily diet…
Don’t be put off by the fancy word. Simply put, polyphenols are compounds found mostly in colourful fruits, vegetables, herbs, spices, nuts, seeds, red wine, green and black tea. Polyphenols ensure that the balance of your gut microbiome is maintained. They reduce inflammation and improve overall metabolism, especially of sugar (glucose) and fats (lipids). This enhances the quality of your health and prevents disease.
Polyphenols contain antibiotic properties and each polyphenol acts as its own prebiotic, promoting growth of healthy gut bacteria. When the cell of a bacteria breaks down it releases a toxin. Polyphenols communicate with your microbiome, reducing the growth of these toxin containing bacteria.
You can find polyphenols in the following foods and beverages:
Nuts and seeds: almonds, pecans, walnuts, hazelnuts, chestnuts, flaxseeds
Beverages: cocoa, green, black, white tea, red wine
Olive oil and olives
Prebiotics are generally the non digestible, plant fibers found in food. They are the foods that feed and nourish the friendly bacteria already present in your gut.
Inulin is the main prebiotic compound found in foods such as asparagus, onions, garlic, and artichokes. Other forms of prebiotics are fructo-oligosaccharides, galacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and arabinogalactans.
Inulin and GOS have much positive research behind it and are shown to prevent bacterial imbalances in the gut, leaky gut, obesity and its complications.
Foods rich in prebiotic fiber are asparagus, leeks, onions, radishes, tomatoes, garlic, artichoke, carrots, kiwi fruit.
Resistant starch is a form of natural prebiotic that is digested by our good bacteria many hours after eating. As the name states this form of starch is resistant to digestion in the stomach and small intestine. It instead reaches the large intestine intact and goes on to feed our good bacteria. RS contain mostly unusable calories and create little or no insulin or blood glucose spikes.
Good RS sources are boiled potatoes and brown rice, that have been cooled down, cannellini beans, black beans that have been cooled down, green (unripe) bananas and plantains. I like to add 1 tsp of organic green banana flour (I use the brand Absolute Organic which is easy to find) to my smoothies or I recommend that people have 2 tbsp of an RS source for lunch or dinner to cultivate a healthy, well balanced microbiome.
3. Probiotic rich foods
Probiotics are the living bacteria that restore and renew our microbiome. They reduce inflammation in the intestines, improve the quality of the gut and reduce absorption of toxins.
Poor bacterial balance in your gut microbiome can lead to inflammation and can affect your body composition and metabolism in various ways. Any imbalance weakens your gut barrier and leads to an increase in inflammation. Weight control and blood sugar regulation is dependent on a good balance of gut microflora.
Fermented foods, such as sauerkraut, kimchee, fermented vegetables, yoghurt and kefir are natural probiotics. They contain their own living cultures of bacteria, which nourish the healthy bacteria in your microbiome.
4. Healthy fats
Your cell walls are made up of fat so in order to do their jobs they need healthy fats such as nuts, nut butters (almond, cashew, macadamia), seeds, seed butters, avocado, oily fish, flaxseeds and olive oil.
Having healthy cells ensures that you are the best version of your inherited genes because whatever enters your cells affects your DNA. Unhealthy fats such as vegetable oils feed the harmful bacteria, the microbes that ignite inflammation, encourage your body to store fat and produce toxins.
Omega 3s, particularly from oily fish reduce gut inflammation and repair the mucosal cells of the digestive system. Gut mucosal cells are damaged easily because they regenerate very quickly- within a 24 hour cycle. They need a constant flow of good nutrition to support their rapid turnover and prevent damage.
5. Apple cider vinegar
Your microbiome and stomach acid stimulate your small intestine to produce the enzymes needed to break down nutrients from the food you eat. If you have an unbalanced or unhealthy microbiome or low stomach acid this important signal is not given and digestion is compromised. You will absorb less fabulous nutrients from your food and if leaky gut is present, undigested food may pass through the intestinal wall causing inflammation.
A simple way to improve your stomach acid is to use Apple Cider Vinegar. I dilute 1 tbsp of this household favourite, in water before most meals and use it as my staple vinegar whenever vinegar is called for in a recipe. Salads, slow cooking, sauces.
In a Nutshell
There is overwhelming evidence to suggest that poor food choices such as too many processed carbohydrates and unhealthy fats cause disruption in your gut microbiome. So opt for fibrous foods rich in colour, packed full of the ammunition your gut flora needs to ensure you flourish.
A simple option if you are low on time or stuck for choices would be to replace a poor meal choice, like toast & cereal etc with a high fibre 180 Natural Protein Smoothie. Simply mix it with water, a little avocado for extra healthy fats and some low GI fruit like berries which are also rich in antioxidants.
Your gut has the power, it just needs the right environment and your help. Feed it well, save yourself a motza of money by avoiding illness and medications and use your hard earned cash on a holiday instead :)
If you want to delve into t your gut health further, you can start by having it assessed with these tests here.
Lynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.
Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.
If you would like to book a consultation with Lynda, CLICK HERE
Watch the full interview below or listen to the full episode on youriPhone HERE.
This week we have the fantastic paleo and primal expert Mark Sisson. He is a best selling author and runs the hugely successful blog ‘Mark’s Daily Apple’.
His experience and knowledge is exceptional, as he shares with us (in the above short video) how he defines what it takes to live a happy, healthy and active life whilst getting the most out of each day.
In the full interview below we dig deep into the world of Mark Sisson; from endurance athlete to the primal lifestyle, his exercise routines, his simple philosophies he applies to make the most out of each day and much more. And most of all how you can apply them into your life.
If you are loving the podcast’s or/& they are inspiring your health journey, we’d love to hear from you! Simply drop us an email or leave a review on our iTunes :)
Full Interview with paleo expert Mark Sisson
In this episode we talk about:
Mark’s journey from an elite carb-loading athlete to living the paleo way
What exactly the primal blueprint is
How to define what it takes to achieve amazing health
Why exercise for weight loss is not a great weight loss strategy
What a typical week of exercise looks like for Mark Sisson
Guy Lawrence: Hey, this is Guy Lawrence from 180 Nutrition, and welcome to another episode of the Health Sessions. Our fantastic guest today is paleo and primal legend Mark Sisson, a former marathon runner and triathlete in his early days, came on to make his mission to empower 10 million people in the primal lifestyle, pretty much worldwide.
He started his blog in 2006 and he’s now going on, I think, reaching over 150,000 people come to his website a day. Yes.
And he’s also the author of a very best-selling book, The Primal Blueprint.
Now, I’ve been following Mark for awhile, many years, including on my own health journey, and it was fantastic get him on the podcast today. He’s an all-around top guy, very humble, very down-to-earth, and a lot of fun, too. And it was just great to be able to pick his brain on so much. For, you know, I think 45 minutes for the show.
It’s all well and good to have knowledge, but, you know, experience is priceless, I think, and Mark’s certainly got a lot of that. You know, as he said on the show, he’s 61 years old, you know, he looks half his age, he’ll put most people half his age to shame, you know. Just in fantastic condition and a fantastic representative of what good healthy living is. But also not taking it all too seriously, to a degree, and having fun along the way.
Anyway, this was a stellar podcast and I have no doubt you will get a lot out of it today. As always, you know, if you’re enjoying our shows on iTunes, please leave us a review. Hit the five stars. Subscribe. They all add up and they all make a difference in helping us get the word out there with these podcasts that we do, because we know we’re reaching a lot of your guys now.
Also, we are on social media: Facebook, Instagram. Get involved. It’s all under 180Nutrition. And, of course, come back to our website. If you’ve got no idea where to start, these podcasts are a great place, but also we’ve got a free ebook we give away and that’s a great place to start, too. And that’s on 180Nutrition.com.au.
And, yeah, enjoy the show. If you’re enjoying it, also drop us an email. It’s great to hear from you. And we get a lot of emails coming in every week now, and keep them coming because we love to hear from you.
Anyway, enough of me rambling. Let’s get on to the show and over to Mark Sisson. Enjoy.
OK, hi, I’m Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey, Stu.
Stuart Cooke: Hello, mate.
Guy Lawrence: And our fantastic guest today is Mark Sisson. Mark, welcome to the show. Thanks for coming on.
Mark Sisson: Thanks for having me! It’s great to be here.
Guy Lawrence: It’s great. Over here in Australia at the moment there’s a bit of a buzz going on because you’re coming over next month. Is this the first time you’ve been to Australia, or have you been here before?
Mark Sisson: No, I’ve been there. I’ve been to Sydney a couple of times. I’ve been to Perth twice. So, I feel like I’ve been on both ends of the continent. Now I need to do something in the center at some point.
Guy Lawrence: Yeah, it’s excellent. And Manly, it’s a beautiful place, and I’m sure we will talk a bit more about that through the show as well. But where I was interested to kick off, Mark, is that you’ve affected so many people’s lives through their own health journey over the years, including mine as well, and myself and Stu were chatting and we are intrigued to hear a little bit more about your journey. You know, from back to your endurance athlete days to the transition to primal and everything. How did it all sort of happen and come about?
Mark Sisson: Well, it was a long process. And it was an evolution, for sure. I started out as an endurance athlete and was a fairly decent marathon runner in the ’70s and then became a triathlete in the early part of the ’80s, doing Ironman events and such.
And I wanted to do all the right things. I researched heavily into what it would take to be as fast as I could get, and to be as healthy as I could stay, and how best to fuel my body, and, you know, the conventional wisdom of the day was: train hard and long and eat lots of carbohydrates. Cross your fingers and hope that you get faster and win some races.
And I did get faster and I did win some races, but my health suffered tremendously, and over the years; I had to retire quite early from competition because of injuries because of inflammation and –itises and some other; some lingering sinus infections and a whole host of maladies. And I thought, “This isn’t right. I’m trying to be healthy and I’m trying to do the right things. I work hard. I’m following all the best advice. Why am I not healthy?”
And I just sort of dedicated the rest of my life to looking at ways that I could be as strong, fit, lean, happy, healthy as possible with the least amount of pain, suffering, sacrifice, discipline, calorie counting, and portion control.
And that really led me to discovering that fats were not the enemy. I increased the amount of fat in my diet. I discovered that I could get fit on much less training if I just trained smarter and not harder. I discovered eventually that if I gave up grains, my inflammation went away. And so the osteoarthritis that had pretty much taken me out of the elite marathon division; that went away.
Irritable Bowel Syndrome, I had in my gut that had really run my life for almost forty years, that went away. And it was really quite a revelation that, wow, by just changing a few things in the diet and by altering how much exercise I did and maybe getting a little bit more sun exposure to make some more vitamin D, I didn’t get sick as often, and all these things started to come into place, and it really created the template for what I now call the Primal Blueprint, which is my strategy for living an awesome life.
Guy Lawrence: Yeah. Fantastic. Stu?
Stuart Cooke: Yeah, before we get into the Primal Blueprint, I’m interesting in asking how does Mark Sisson define good health? Because I think we’re all in different stages on our health journey. And some people have just succumbed to the idea, “Well, I’m getting older, I’m not gonna be as fit and as strong, I’m gonna get more sick.” What’s good health mean to you?
Mark Sisson: Well, I think out of the blocks, the most important part of life is to be content, to be fulfilled, to be happy, to wake up every morning with a sense of purpose and excitement for what the day’s going to bring.
And in order to get to that point, I think you have to be in a position where you’re not in chronic pain, where you have enough energy that gets you through the day while you’re not moody or depressed. So all of the sort of things that comprise what I would call health in general go far beyond not being sick. They actually would comprise, again, like: How do I live an awesome life? How can I take what I have, whether it’s given to me by my familial genes or whether I’ve brought it on myself through inappropriate lifestyle choices over the past few decades, how can I today extract the most possible out of my life that gives me peace and contentment and enjoyment and fulfillment.
And, you know, it always comes back to: It starts with taking care of what you eat. How you eat is sort of how it manifests in your body composition. So, if you’re overweight you’re not gonna enjoy life as much as if you’ve arrived in an ideal body composition. If you’re in pain from inflammation and you can correct that through how you eat, then you won’t spend much of your waking day, you know, lost in that tunnel vision that has you focused on the pain and not all the wonderful things in life that are happening around you. Does that make sense?
Stuart Cooke: That makes perfect sense. Absolutely. I think that everybody is entitled to experience good health, and we’ve got so many mixed messages at the moment and we’re confused about so many areas, whether it be food or lifestyle choices, that I think we just…
Mark Sisson: Yeah. People want to do the right thing. They’re just confused and frustrated because over the years what they’ve been told was the right thing, in many cases by their governmental agencies or by their physicians’ boards or whatever, you know, haven’t necessarily reflected the truth.
And I’ve sort of made it my mission to identify some of these choices that people can make that are more likely to create a positive outcome if they engage in these activities. So, it may be something as simple as: “Well, I was told my whole life to avoid fat and to base my diet on complex carbohydrates.” Well, if that’s working for you, there’s a good reason, because now there’s a lot of research that suggests fat is not the enemy, that healthy fats are actually beneficial and good, and that you might be better-served by cutting out some of the sources or carbohydrate in your diet, because maybe that’s what’s causing you to gain weight or to become inflammation or to have; or to become inflamed, or to have pain throughout your body or skin issues or whatever.
And as we know, there’s; I sort of represent, I guess, the epitome of a healthy 61-year-old guy. You know, I’ve got my little issues that I’m always trying to deal with. Everybody’s issue is like really important to them, right?
Stuart Cooke: Exactly right.
Mark Sisson: So, yeah. So, we’ve all got our little Achilles issues, you know.
Stuart Cooke: I love that. And I’m always of the opinion that if you want something to change then, you have to change something. Otherwise, you’re probably going to experience the same result moving forward.
Mark Sisson: And that’s the beauty of what we do in the paleo and primal movement is we overlay a template which suggests that there are some obvious changes that you can make to your lifestyle and to your diet. But at some point, it’s incumbent upon you to learn enough about your own particular set of circumstances that you can start to experiment with, and we call it “tinkering at the margin.”
Am I somebody who can handle maybe a little bit more carbohydrate than the other person? Am I somebody who can’t exercise too much or I’ll tear up my muscle tissue? I am somebody who needs nine hours of sleep instead of seven and a half. And the are all sort of the; these are the fine-tuning points that I think are really critical for people to, when you’re being mindful about your life and mindful about your health, then they start to pay attention: “What happens if I stay up too late and don’t get enough sleep?” “What happens if I overeat?” “What happens if I exercise too hard or I’m training for a marathon and I overdid it?”
And just being aware is like key point number one. And then, like you see, then, from there, you can make the changes in order to derive the change that you’re thinking.
Stuart Cooke: Yeah, absolutely. And we call that, or we refer to that as the “sweet spot.” Everybody’s got to find their sweet spot; find out what works for them. And, yeah, and turn the dial. If it doesn’t quite work, then experiment with the N equals 1, see what works for you, keep going, keep going. And when you find your sweet spot, then you’ve kind of got a blueprint for the rest of your life. Or at least for then.
Mark Sisson: And that’s another part of this that I think is really so awesome is that so many people who encounter a paleo friend who’s had some results or somebody who’s gone primal and has lost weight or gotten off the meds and they start to see what is possible, they quickly realize that this is a sustainable lifestyle. That this isn’t just something you do for 30 days because you have to grind it out and you have to sacrifice and struggle to get it done. This is so easy when you incorporate some of these simple changes in your life. You get pretty quickly: Wow! I can do this for the rest of my life.
And that’s so freeing and so empowering to have that sense.
Stuart Cooke: That’s right. Absolutely. Working towards long-lasting health as opposed to a 30-day quick fix diet which is, again, gonna yo-yo you up and down on your health and weight.
Guy Lawrence: And like you said, as well, I think it all comes back down to initial awareness, because so many people are unconsciously doing the wrong things and they’re not even aware that it’s affecting them so greatly.
And just even being able to put that on their map. You know, we spoke to a couple of friends yesterday, Mark, and said you were coming on the show today and they were trying to understand, I guess, if you were to do an elevator pitch to what the primal philosophies were, because they said, “Well, what does it mean to be primal?”
How would you sum that up to anyone listening to this?
Mark Sisson: You know, I sum it up differently every time, because it always, depending on the context, what I do with the Primal Blueprint is I allow people to affect their own health by decisions they make in their lives.
And by that I mean, at a deeper level, we each have this genetic recipe within us; this DNA recipe that wants us to be strong and lean and fit and happy and healthy. We were born with this recipe that builds that type of a body.
But a recipe, these genes, depend on inputs, from food, from exercise, from sleep, from all these things that turn the genes on or off. You want to turn on the genes that build muscle or do you want to turn on the genes that store fat? It’s all within your power. You can choose the inputs that flip those switches.
So, the Primal Blueprint is really about uncovering these hidden genetic switches that we all have in a way that manifests the body and the feeling and the presence that we all want to have in life; that we all sort of not just dreamed of but sort of subconsciously know is our birthright. And so the Primal Blueprint really is about it’s an empowering lifestyle that allows you to access the best possible health with the least amount of sacrifice and discipline.
Guy Lawrence: That’s a good point as well. The least amount of sacrifice.
Stuart Cooke: Who would not want that? Absolutely.
Mark Sisson: That must have been a long elevator ride, right? That was probably 40 floors.
Stuart Cooke: You’re on the top floor right now.
So, we’re very excited, then, that you’re bringing those philosophies and we’ve got a heap of other speakers as well coming over to the Primal Symposium very shortly in Manly. For everyone out there that isn’t too sure about what this is all about, what can we expect over the course of the weekend?
Mark Sisson: Yeah, so, the Thr1ve.me event is, it’s about three days of fun, and three days of getting back to understanding what enjoying life is really about, from all aspects. So, we are gonna talk about how to dial in the diet. And everyone who shows up, I suspect will have some experience, or not, with paleo eating or with the Primal Blueprint or that way, or low-carb.
We’re gonna tweak it. We’re gonna help you dial it in. We’re gonna talk about some of the strategies that you can use in your own experiment. We’re going to have some of the best speakers in the world, and presenters, with regard to body movement. So, we’ve got people who are gonna show you how to do Olympic lifts, if that’s something you want to do, in soft of a CrossFit genre.
On the other hand, we have people who are experts in body weight exercises. So, if all you ever want to do is go out in your back yard and do squats and lunges and dips and do it in a way that’s going to generate 80 percent of all that’s possible for you physically, we’ll have people there doing that.
We have the world’s preeminent expert on play, Darryl Edwards. Darryl’s been at eight of my events.
Guy Lawrence: Yeah, we know Darryl.
Mark Sisson: Yeah. And Darryl is; he’s crazy in the funnest way possible. He basically embodies what it means to go through life with a sense of play in everything you do. And it doesn’t just mean, you know, dancing around and jumping around and acting crazy or playing games. It’s how to get that playful mindset in your work experience. Or, you know, family setting, where maybe there’s a little bit more play that would be required. Or, not required but be very helpful in bringing everybody together.
We have cooking demonstrations. So, people who are really interested in how to prepare the best possible paleo or primal meals will learn how to cook. It’s really all aspects of a primal lifestyle that we’re going to cover so that when you leave, at the end of the weekend, you’ll go: “Wow. No I really; I’m excited about what I can do with my own life to get to the next level.” Whatever that is. You may be just starting. You could get to the next level. You may already be well advanced in your paleo and primal living. But there’s always the next rung. There’s always something that’s the next level of excitement and anticipation, and that’s really what I want for everybody who attends.
Guy Lawrence: Yeah, Absolutely. It’s going to be fantastic. I mean, we will be there; we’re looking forward to it.
Stuart Cooke: Oh, I can’t wait to get there after that description. I’m going now. Fantastic.
Guy Lawrence: So, like, with Josh from Thr1ve, he’s doing awesome things over there, especially creating awareness as well through his cafeterias and the food and everything he presents. And how did you guys connect… This is a two-fold question: How did you guys connect, and, secondly, are you seeing the same things in America with that change as well?
Mark Sisson: Well, how we connected was, he came to one of my events. So, I had an event in Tulum, Mexico a year and half ago, and it was very much like the Thr1ve event will be in Manly. He brought some of his company’s employees; it was to not just understand a little bit more about this primal lifestyle but it was probably a team-building exercise as well.
They had the best time. They had such a good time he came to me and said: How can I; I want to do something like this in Manly.” So, he had such a good time at our event he said I want to do this in Australia.
So, that’s how we met.
Now, when you ask, is there something like this in the U.S., what do you mean?
Guy Lawrence: In terms of awareness and accessibility to foods with the cafes and the change coming.
Mark Sisson: Yeah, so, I’m finding that Australia is ahead of the curve on a per capita basis, by far, than the U.S. I mean, I would say that Australia on a per capita basis probably has more awareness of the paleo ancestral lifestyle than any other country that I’ve encountered.
That’s very excited. So, you have a number of restaurants that are opening that are offering up this type of fare that isn’t just food that fits the primal or paleo parameters, but it tastes great, so anybody can eat there. You know? That’s the irony here is that you walk into these restaurants and go… I don’t want to walk into a restaurant just because it’s a health food place, you know. I want good food. I mean, I make a point of saying every bite of food I put in my mouth, I want to enjoy.
So, if you tell me it’s healthy but it doesn’t taste very good, I don’t want it. I’ve got no reason to eat it. This is about extracting all of the joy out of life that you can, and part of that for me means I want to enjoy every bite of food that I eat. And when I’ve had enough, I want to be willing to push it away and say, “You know what? That was awesome. I don’t need another bite. I don’t need to fill myself up. There will be more food around the corner.”
That’s sort of what some of your restaurants in Australia are starting to do. We’re starting to do it in the U.S. as well. And I’m actually launching a restaurant franchise concept in about six months in the U.S. as well.
Guy Lawrence: Fantastic.
Mark Sisson: Yeah. Having said that, you know, we’re looking to expand the paleo world in the U.S. and it’s; we’re doing a good job but I do think we need to do a better job. I think, you know, we’ve got such great science behind what we’re doing. And the people who are in are all in.
So, we’ve got a culture thing where, you know, giving up the cinnamon buns and giving up the pizza, all that stuff, is kind of a tough ask for a lot of people.
Guy Lawrence: That’s fantastic. We are blessed here, especially in Sydney, you know. I can think of a couple of handfuls of places constantly where I can go and eat paleo very accessible.
Stuart Cooke: Just thinking out loud as well, you mentioned that your restaurant chain, I was thinking for your logo it could be a great big curvature kind of M, you know, golden kind of shape. I could work.
Guy Lawrence: For “Mark,” yeah.
Stuart Cooke: Change the color.
Mark Sisson: It could work.
I don’t have the legal budget to do that.
Stuart Cooke: OK. Just a thought.
I’d love to just get a little bit more specific now around health. I’ve got a few questions that I know everybody would be keen to hear your answer from.
If I wanted to make some simple changes right now, like today, that could have dramatic effect on my health, coming from, let’s say I’m following a standard Australian or American diet, what do you think I could do right now?
Mark Sisson: Well, the first thing you can do, and I think everybody knows this intuitively, is get rid of the sugar in your diet. So, that means getting rid of all of the sugary drinks. You know: the sodas, the soft drinks, the sweetened teas, even the juices, because a lot of those contain a tremendous amount of sugar. Certainly the desserts: the pies, the cakes, the cookies, biscuits, all of the really; it’s really obvious stuff to a lot of people. They know what to omit.
So, that’s the first thing. And a lot can be accomplished with that. I mean, you can really be well on your way to whatever weight loss program that you’re embarking on, regardless of whether it’s paleo or primal or vegetarian or vegan. If you got rid of the sugary stuff, you’d be way ahead of the game.
The next thing would be to get rid of the industrial seed oils. So, you get rid of processed foods that contain soybean oil, corn oil, canola. You know, things like that that are very; they are very highly inflammatory so a lot of people are probably carrying around a lot of extra weight in the form of water that they’ve retained because their entire body is inflamed as a result of their diet.
That’s point number two. And then following that I’d get rid of the processed carbohydrates. So, a lot of the grain-based flours, particularly gluten. I mean, I just think; I’m of the opinion that gluten benefits no one. There are some people who can maybe get away with a little wheat once in awhile. But it doesn’t mean it’s good for them. It just means it’s not killing them immediately.
And then there are a lot of people on the spectrum who are egregiously harmed by wheat and by other forms of grain. And I was one.
And you mentioned earlier, people are sometimes insensitive to what it is that’s causing problems with them, and they don’t get that the sodas that they’re drinking are causing inflammation, or actually helping to lead them into a Type 2 diabetic situation.
I was of the opinion for the longest time that whole grains were healthy, and I, even as I got into my research, started evolving my own diet, I kept grains in for a long time. I was doing research on how phytate bind with minerals and prevent the intake of minerals and how lectins have problems with the lining of the gut and how gluten was bad for people with celiac.
But, you know, I did all this research and yet I was continuing to eat grains in my diet. And my wife one day said, why don’t you just do a 30-day experiment and give up the grains? And that’s what changed my life. That’s really; that’s when the arthritis went away, that’s when the irritable bowel syndrome disappeared, that’s when the upper respiratory tract infections went away. That’s when so many of these minor issues that I thought; and, Stuart, you mentioned earlier that, you know, well, we assume that because we’re getting older, these must be normal and natural. Well, I assumed that, you know, I was already in my mid- to late-40s. I said, “Well, that’s probably a normal part of getting old.” And I assume that I was going to have to live with that. And all that stuff kind of disappeared when I gave up the grains. And I thought, wow, if I’m defending my right to eat grains so aggressively, in the face of what I know, imagine how many people out there are assuming that grains are benign and harmless and aren’t affecting them who might be tremendously benefitted by giving up grains.
So, sort of, what I say to everybody is, look, if that’s still a part of your diet and you still have some issues, why would you not want to do a 30-day experiment? Just cut out the grains for 30 days, there’s plenty of other foods you can eat. I mean, I don’t lack for choices on my list of foods to eat. But cut out the grains and notice what happens. Notice if your arthritis clears up or your pains go away or you lose some weight more effortlessly. Or your skin clears up.
There are a lot of things that are potentially being affected by this high-grain diet that so many people have.
Stuart Cooke: Absolutely. Sugar. Processed vegetable oils. And, again, those processed carbohydrates as well.
Like you said, try it. See how you feel after 30 days. Do a self-experiment.
Mark Sisson: Yeah. People say, “Well, what can I eat?” And I go, well, you can eat beef, pork, lamb, chicken. You know: duck, goose, turkey. You can eat ostrich. You can eat croc. You can eat… And then you can eat all the vegetables, all the fruit, nuts, lots of healthy fats, butter. You know: bacon. It’s a pretty inviting way to eat food.
Stuart Cooke: You could always try and eat real food.
The thing I like about that is that when you do start to eliminate a lot of the processed foods, you almost reconnect yourself to the kitchen and to the ritual of cooking, and I think that is something that we are slowly losing through generations as we are kind of subject to so many of these convenience foods.
Mark Sisson: Yeah. I mean, it’s; we have a section on my website, on Mark’s Daily Apple, on every Saturday is a recipe. I have published three of my own cookbooks and three other cookbooks by other authors because these are so; these cookbooks are so popular. And figuring out how we can find ways to prepare real food in ways that are tasty and exciting, you know, it’s fun. I mean, it really is. It actually reconnects people with the kitchen.
Guy Lawrence: You know, you hear more and more of these stories as well, because you triggered them up when you were still training and reluctant to get off the grains. We had Sami Inkinen, the triathlete who rowed from San Fran to Hawaii, on our podcast last week.
Mark Sisson: Yeah, rowed meaning r-o-w-e-d. Not r-o-d-e, but yeah.
Guy: Yeah, that’s right. Sorry, it’s my Welsh accent, eh?
But, you know, he was saying he was close to becoming a Type 2 diabetic and he thought he was in the prime of his life. And the moment he cut out the grains and the sugars and increased his fats and trained his body that way, amazing.
Mark Sisson: Oh, and Sami’s; he’s just an incredible all-around guy. I’ve known him for a bunch of years. We’ve become good friends. And I watched him train for this event that he did with his wife, rowing from San Francisco to Hawaii.
But in the process he thought, oh, I haven’t done a triathlon for awhile, I’ll jump in the Wildflower Triathlon, which is a half Ironman distance, just as part of my training. And he won it outright. And he won it on a low-carb, high-fat, almost ketogenic training strategy.
And he’s a great example of somebody who’s taken the information, because he comes from a sort of a techie background as well, he’s very into the details and very into the minutia. And so he’s embraced this way of living and now, not just for himself and his wife, but for other people. He’s got basically a foundation that’s trying to help fight Type 2 diabetes.
And we’re all trying to kind of just allow the rest of the world to see what; how easy this is and let them in on our secret. Because it really is. It feels sometimes like it is a secret, like: “How come you guys don’t know this? We’re having so much fun here! We’re enjoying life so much doing this, and all you miserable guys out there just slogging along.” And I feel bad. I’m very empathetic. But that’s kind of how I feel sometimes. Like, we have this great secret. How come more people aren’t receptive?
Guy Lawrence: That’s so true. Yeah. Because when we question ourselves, “Are we in this bubble? Do not people…”
Stuart Cooke: We liken it; we’ve raised this before, but we liken it to the film The Matrix where Neo takes this pill and all of a sudden he’s in this completely different world and he realizes that everybody else are cooped up in this little bubble, and that’s not the real world at all. It’s insane.
But, yeah, spreading the word, it’s so important. And especially loving what Sami had done from his podcast and the amount of fat that he was consuming and being so amazingly healthy and coming out of that row with such a low level of inflammation as well, it really does kind of give an upper cut to this low-fat dogma that we’ve been plagued with for so many years.
Guy Lawrence: Well, while we’re on that kind of topic, then, which kind of leads into the next question, Stu, I’m gonna pinch it. But regarding exercise for weight loss. I’d love to hear your thoughts on that, Mark, from your point of view. Because obviously it’s one…
Mark Sisson: Sure. So, the major sort of overriding principle, if there is one, of the Primal Blueprint, is that humans are born to be really good at burning fat. We evolved in two and half million years of human evolution to be able to go long periods of time without eating, because that was just sort of what the environment offered up to us was sometimes nothing. So, this ability to store fat effectively, and then to be able to access and burn it as fuel effective, when there was no other food around.
This is a skill that we all have in our DNA. It’s hard-wired in our DNA. We are born with this ability to be good at burning fat. But very quickly in our lives, we sort of override that with access to cheap carbohydrates at every single meal. So, the body goes, “Well, I don’t need to store fat or I don’t need to burn fat if I’ve got this carbohydrate; this ongoing carbohydrate blood sugar drip coming in from every couple of hours all day long from food.”
So, the body starts to take the excess calories, store those as fat, finds out that it never really has to burn the fat because there’s always gonna be new sources of carbohydrate coming in. Glucose is toxic in large quantities, so the body is trying to get rid of the glucose by burning it. And if it can’t burn it, then it will store it as fat. Fat is a site where a lot of glucose winds up in a lot of people.
So, where was I going with that? What was the question again?
Guy Lawrence: Weight loss and exercise.
Stuart Cooke: Exercise purely for weight loss.
Mark Sisson: Yeah. So, the basic principle then, to be able to burn stored body fat, leads to the first paradigm, which is that you don’t even need to exercise to burn off your stored body fat. Because if you are able to be good at accessing this stored body fat, then your body’s gonna take whatever calories it needs to get from 9 o’clock in the morning until 1 o’clock in the afternoon, it’ll take it from your belly or your thighs or your hips. And it doesn’t require that it come from a plate of food.
And that’s a beautiful skill to develop: this ability to be able to burn off stored body fat 24 hours a day.
Now, if you get into that space and then you’ll trend toward your ideal body composition. You’ll always trend toward burning off the extra unused, unwanted body fat and coming down to that body that you need.
So, that, almost in and of itself, obviates the need to have to go out and burn 800 calories on the treadmill every single day. And what it means is that exercise is actually not a very good way to lose weight. It’s actually a terrible way to lose weight, when you think about it, because a lot of times when people are doing a lot of work on the treadmill and they’re burning; or, on the road, or riding a bike, or on the elliptical, or whatever it is they’re doing, and they’re counting calories, if they haven’t become good at burning fat yet, all they’re doing is burning sugar. They’re burning stored glycogen in their muscles.
Now, what happens as a result of that is they get home from the workout and the brain goes, “Wait. We just ran out of glycogen. The first thing we have to do is refill all of glycogen storage. Especially if this fool’s gonna try it again tomorrow.”
So, the body gets into this terrible spiral where you work hard, you sweat a lot, you burn a lot of calories, but your appetite goes up because you haven’t become good at burning fat. And so you overeat. You tend to slightly overcompensate and for a lot of people that means that, you know, you’re four or five years into an exercise program and you still have the same 25 pounds to lose.
It’s very depressing to watch people, and it’s very common, very depressing, to watch people at the gym every day. And you know they’re working hard and they’re trying to do the work. But they haven’t got; they haven’t handled the first order of business, which is to convert your fuel partitioning away from being sugar-dependent into becoming what we call a “fat-burning beast.” Become good at burning fat, 24 hours a day.
So, you’re burning fat. So, if you skip a meal, no problem, nothing happens to your blood sugar, your energy levels stay even, your body just derives that energy from the fat stored in your body. And it doesn’t mean you get hungry. All these wonderful things start to happen as you become good at burning fat. You become less dependent on blood sugar to run the brain. Because when you become fat-adapted, you become keto-adapted, and the brain runs really well on ketones. And ketones are a natural byproduct of burning fat.
So, all of these wonderful things happen: the appetite self-regulates. Now you don’t get ravenous and overeat at a meal because you were so hungry you didn’t know when to stop. Now your appetite says, “You know what? This is great. This is just enough food. I’ll push the plate away. I’m done. I’ll save it for later.”
And that’s; so, it all come back to this sort of primary skill in the Primal Blueprint which is being good at burning fat.
Guy Lawrence: Do you know what? I adopted that way of life, Mark, about nine years ago and prior to that I wasn’t even aware of how much the food was affecting my mood, my day, the way, when I exercised, my recovery. Everything. And it transformed my life. And people really need to get that, you know. It’s huge.
And we raise the question as well, not to deter anyone from exercise, because I exercise every day; I love it. But it makes me feel great and I do it for many other reasons. But weight loss is not; doesn’t enter my brain at all.
Mark Sisson: Yeah, so, good point. So, you know, I have an exercise plan, and I say you should find ways to move around a lot at a low level of activity. But the movement is more for your muscles, your pliability of the muscles, for your insulin sensitivity, which is coming as a result of moving the muscles. And you don’t need to count calories. Because, again, we’re not looking at exercise as a means of sweating off fat or burning away fat. We’re looking at exercise as a way of maintaining strength and flexibility and conditioning and so if you could find ways to move around, walking becomes one of the best exercises you can do. If you can get to the gym twice a week and do a high-intensity, full-body routine where you are working your arms and upper back and core and your legs. Twice a week is all you need, because once you’ve become good at accessing stored body fat and you realize you don’t need to burn off calories, then you realize also that you don’t need to do that much work to stay strong and flexible and well-balanced and all of the things that we’re looking for.
So, I’m a big fan of exercise and I do love to exercise, still, but I also try to find ways to play. So, for me, like, my biggest exercise day is Sundays when I play Ultimate Frisbee with my buddies; my mates down the road. We; there’s two hours of sprinting. And it’s the hardest workout I do all week. But at no point during the game do I look at my watch and go, “Oh, my God, when’s it gonna be over?” If I ever look at my watch it’s like, “Oh, crap, we only have 20 minutes left.” You know? It’s so much fun.
That’s how I see exercise and play coming together in a way that, yeah.
Guy Lawrence: What would your weekly exercise routine look like on a typical week if you’re at home?
Mark Sisson: So, Sundays, two hours of Ultimate. Mondays I might do an easy stationary bike ride, just mostly because the sprinting on the Ultimate is tough on my 61-year-old joints. So I’ll do maybe an easy bike ride then.
Tuesdays I might do a full-body routine. So, it’s gonna be pushups, pull-ups, dips, squats, lunges, things like that. So, I might do that Tuesday and Friday or Tuesday and Saturday.
Wednesday I might go for a paddle. I do a stand-up paddle for an hour and a half. And that’s a nice, fun aerobic activity that builds tremendous core and, same thing, the whole time I’m doing it, I’m usually with a friend or two, and we’re chatting away and we’re aiming for a point three or four miles out, but we’re still having fun and chasing dolphins and doing all this stuff and never thinking, “When’s it gonna be over?” You just think, “Wow! This is so cool. We’re out in the ocean, it’s the middle of the day, we’re getting vitamin D, we’re hanging out with the dolphins or the whales, it’s spectacular. And it’s, oh, by the way, it’s a killer workout.
It just leaves; I’ve got abs at my age that I wished I’d had when I was in my teens, because the paddling is such a good core exercise.
Guy Lawrence: I love being in the ocean as well. We live by the ocean ourselves here in Sydney and it’s just magical.
Mark Sisson: Yeah. Yeah.
And then I might do a hike one day. I might get on the bike and do intervals. Or, I have… Do you know what a VersaClimber is?
Stuart Cooke: No.
Mark Sisson: A VersaClimber is a rail with handles; it’s got handles, you know, feet and arm holds you can climb. So I might do an intense interval workout on that. I’ve got one in my garage. And I can be on that thing warmed up, do an amazing interval workout to where I am, as you would say, truly knackered, and then cool down and be off in 22 minutes, because it’s just so effective a piece of equipment.
So, you know, I don’t… The old days of going out for a five-hour bike ride and all that stuff and just struggling, those don’t appeal to me anymore. So, the most I’ll do is maybe an hour and a half paddle, or something like that, or an hour and a half hike. Otherwise, it’s short, it’s sweet, and sometimes intense.
Guy Lawrence: Yeah. Fantastic. Awesome.
Stuart Cooke: Well, you’ve just made me feel very lazy. I’m going to have to do something.
So what about vices? Do you have any vices? You know, that you’ll sneak a piece of pie here and there?
Mark Sisson: Well, you know, I don’t completely shun desserts. My thing on desserts is: All I need is a bite or two to get a sense of what it is. So, the idea of having giant piece of cheesecake or, we were at a, my daughter had a birthday the other night, we were in a restaurant, and they brought out some baklava. And I had to have a bite of that, even though it contained sugar and a little bit of wheat. But, you know, one bite was all I needed and it was like, OK, this is spectacular. But the alternative to that would have been to spend just three more minutes devouring the entire thing and then being left with and achy gut, a racing heart, sweating, and I probably wouldn’t be able to sleep.
And so it’s really knowing what you can get away with. I mean, that’s sort of the; I hate to put it in those terms but some people can get away with a lot. There are some people who are allergic to peanuts, can’t get away with one tiny piece of peanut. So, you know, there’s… And with regard to the desserts, I just; I don’t like feeling of excess sugar in my system. I clean myself out so much that it just doesn’t feel good. And it’s certainly not worth the three minutes of gustatory pleasure sorting it out over the next five hours.
You know, I used to drink two glasses of wine a night for a long time. And I’m on record with the primal movement as saying, “You know, wine’s not bad.” Of the alcoholic choices, wine is probably the least offensive.
But recently I sort of gave up drinking two glasses of wine a night. I might have one glass a week now. Because I think it serves me well. I probably sleep better as a result of not doing that. So, I’ve given that up.
You know, otherwise, you know, no real “vices.” I mean, not to speak of.
Stuart Cooke: That’s great. And like you said, even with the wine, it’s pulling back to your sweet spot and turning the dial and just finding out what works for you.
Guy Lawrence: Yeah, absolutely.
Stuart Cooke: Because we’re all so radically different.
Guy Lawrence: Do you find; how do you keep things primal when you’re traveling, Mark? Like, do you find that easy? Difficult?
Mark Sisson: Yeah, I do. I do find it easy. I think you do the best you can, for one. That’s all you can do. But my life doesn’t revolve around grass-fed beef and wild line-caught salmon. I’ll eat a nice steak in a restaurant if it’s been grain-fed. It is what it is. You know, I’m not; it still, in my world, better than a bowl of spaghetti with some kind of sugary; or a sauce made with canola oil or something like that.
So, it’s just a matter of degree. And it’s a matter of the context in which you find yourself.
So, there’s not a restaurant in the world that I can’t go into and find something delicious to eat, even if I have to ask the waiter to go back and have a few words with the chef.
But, you know, that’s… and when I travel, I don’t exercise that much if I can’t get near a gym, or if I don’t have a chance to exercise. Because I know, I have trust, that my body is not going to fall apart because I missed a workout. And the older I’ve gotten, the more I realize that, wow, I probably worked out way too much, even as recently as five years ago. And sometimes I go into the gym now and I might do 50 pushups, 10 pull-ups, 40 pushups, 10 pull-ups, 30 pushups, eight pull-ups, and go, “I’m done.” I don’t need to; I’m as pumped as I’m gonna get and anything more than this is just gonna be killing time and talking to other people in the gym.
The reality is it doesn’t take that much work, once you’ve achieved a level of fitness, it doesn’t take that much work to maintain it. And that’s really part of the beauty of the human body. The body doesn’t want to make that many changes.
Guy Lawrence: Yeah, maintenance, isn’t it? I think, like, in terms of traveling, it’s just making the most of what you’ve got with the environment where you are and once you’re tuned into it, like you said, it becomes straight-forward.
Stuart Cooke: Absolutely. And especially where food is concerned, because we do live in this world now where we’ve got so many convenient choices when on the road, and I think just a little bit of understanding about the foods that serve us and the foods that don’t. But like you said, you can eat anywhere, and you generally get a good-quality protein and some veggies in most places.
Mark Sisson: You’re good to go! That’s all you need. Yeah.
Stuart Cooke: That’s it.
Mark Sisson: You know, what I find about traveling, probably the one thing that concerns me the most when I travel is sleep. And that’s, you know, so when I come to Oz I’m gonna be, you know, very diligent about how I orchestrate my sleep cycles during the transition, starting with leaving the LAX airport at 10:30 at night, how I spend the next 16 hours.
But also when I get to the hotel. I’ll look at the quality of the curtains and how much I can black them out at night, or how much light comes in from behind the curtains. I’ll look at the noise outside the window and whether or not there are going to be garbage trucks at 4 a.m. underneath my window.
I will literally look at the air-conditioning system, not for how cold it makes a room, but the kind of noise that it makes as a gray noise. And if it’s; I’ve been known to do this. If it’s too much, I’ll put a towel over the vent and I’ll put shoes on it and I’ll temper the whole thing because I want to orchestrate my sleep to approximate, as much as I can, what I’m used to at home.
And so sometimes for me that becomes; the biggest challenge is to sleep.
Stuart Cooke: Well, that’s it. If sleep falls down then everything falls down. Any particular supplements that you would take with you to help sleep at all?
Mark Sisson: You know, I do take melatonin. I take melatonin to adjust to wherever I’m going to be. So, whenever I travel, whenever I arrive at a new country, particularly. In the U.S., three time zones is nothing. I adapt to that immediately. But, you know, six or eight or nine time zones, a lot of times what I’ll do is I will arrive, I’ll maybe go for a long walk or do some kind of a bike ride or some workout, just to get my blood pumping and to get adapted to the air or whatever. I’ll do whatever it takes to stay up until it’s bedtime in the new time zone. So, I won’t take a nap. The worst thing you can do when you travel across time zones is take a nap. Because the body thinks, “Oh, this must be nighttime.”
But as it’s time to, if I’ve stayed up; and it could be 8:30 or a quarter to 9. You know, just enough time to be able to start to adapt immediately to the new time zone, I’ll pop a melatonin. Probably 6 milligrams of melatonin the first night. And I’ll do that maybe an hour before the time I plan on hitting the pillow. And so the melatonin helps to reset the internal clock.
Again, having black-out curtains and having the room be the right configuration to be able to sleep helps.
And I find that sometimes by the next day, I’m adapted, adjusted to the new time zone.
Stuart Cooke: And with everything that you’ve got going on as well, I mean, surely you’d have a busy mind. You’ve got so much on your plate. How do you switch that off at nighttime?
Mark Sisson: When you find out, Stuart, you let me know. Find a good way to do that.
Stuart Cooke: I’ve asked everybody.
Mark Sisson: That’s another tough one. That’s a really rough one, because I do have a difficult time.
Now, most recently, for the last month and a half, I’m fortunate enough to have a pool and a Jacuzzi outside my living room. And a fire pit. So, my wife and I, we stop watching TV around 9:30, a quarter to 10, I keep my pool around 52 degrees; it’s very cold in Fahrenheit, and so I’ll go dip in the pool, spend as much time as I can in that cold, cold, cold water, and then get in the Jacuzzi and hang out for 15 minutes while the fire pit is casting a yellow-orange glow. And then we go right to bed.
And that’s been almost like a drug for me. It’s crazy how effective that is in turning off the noise, the monkey chatter, and being tired, but in a good way. Not beat-up tired but just feeling like when you hit the pillow: “Wow. That hormetic shock of the cold, cold, cold, being in there for a long time, and then bringing the body temperature up with the Jacuzzi.
And, you know, people say, well, I can’t afford that. Well, you can afford a cold shower. And there’s some ways you can play around with that if you want to do that. You can change the light bulbs in your reading lamps to get a yellow light.
But I found the combination of the cold therapy and the yellow light coming from a fire, from a fireplace, has such a calming effect on me that the monkey noise, the monkey chatter, has diminished substantially and I go to sleep just like that.
Stuart Cooke: Perfect. Yeah. I actually find the orange glasses as well that block out the blue like from any devices that we may have work in an unusually calming way as well, which is, again, just another tactic that works for me and you’ve just got to find that sweet spot. But sleep, absolutely. I love talking about sleep. I really do.
Mark Sisson: It’s like this thing that no one dares to talk about if they’re anyway involved in production, productivity, and athletics or whatever. It’s “Oh, I get by on four hours or four and a half or five hours.” Oh, man. I was like, I rejoice in the amount of sleep I get and I’m proud of it.
Stuart Cooke: Absolutely. I’m working on getting more every day. That’s for sure.
So, we’ve just got one question we always ask our guests and I’m sure you’ve been asked this a million times.
Guy Lawrence: Two questions.
Stuart Cooke: What have you eaten today?
Mark Sisson: So, today… I usually don’t eat until about 1 o’clock in the afternoon. So, I get up, I have a cup of coffee when I get up, so I have a big cup of rich dark coffee with a little dollop of heavy cream in it. And don’t tell anybody, but a teaspoon of sugar. Actual sugar.
Guy Lawrence: All right.
Mark Sisson: We won’t tell anybody. No, but, I mean, it’s really about the dose. It’s the only sugar I have all day and that’s when it is and it makes the coffee a very pleasant, pleasurable experience.
Today, for lunch, I had a giant salad. We call it a “big-ass salad” here in the U.S. That’s my term. So that was 10 or 15 different types of vegetables with a dressing based in olive oil, but also avocado, a whole avocado in the salad. And then tuna was my protein of choice.
I did have two bites of something before that. I had a; I’m involved in a bar manufacturing startup company called Exo. They’re making bars out of cricket protein powder. Have you heard of it?
Stuart Cooke: I have, yeah.
Mark Sisson: So, I’m on their board and I’m an investor in the company and they sent me their new flavor, which is I said they needed to be higher protein and higher fat. It is off-the-charts good. I can’t wait for this to be on the market. It’s a great tasting bar and it’s really exciting.
Stuart Cooke: Is it crunchy?
Mark Sisson: So, the thing about cricket protein powder is it’s been so ground up, finely ground up, you could not tell the difference between a jar of cricket protein powder and a jar of whey protein isolate. You can’t visually tell. The mouth feels no different. So, the only crunch in there are the nuts. So, it’s fantastic.
So, anyway, I had the salad. I’m meeting some friends in town tonight at a new franchise restaurant in town. I guarantee you I’ll have a steak and some grilled vegetables on the side. And that will be it. I might have a handful of berries this afternoon as a snack. And that’s pretty much an average day for me.
Guy Lawrence: Fantastic. And, mate, the last question we always ask everyone, and this could be non-nutritional related, anything. It’s: What’s the best piece of advice you’ve ever been given?
Mark Sisson: Well, the best piece of advice I’ve ever been given is to invest in yourself. And for a lot of people, that means education, it means, in my case, where I’m going with this is: Your job is to take care of your health. That’s your number one job. Where you go to work for eight hours a day is a secondary job. That’s almost a part-time job. Your full-time job is taking care of your health. And the more you can learn, the more you can invest today, in yourself, whether it’s education; it could be investing in a business that you’re building, because that’s what I did. I invested back in my own business to grow the brand of primal.
And, for a lot of people, it can be simply investing in your health. Like, the more money I spend on good food to feed my body and nourish my body, the less chance there is that when I’m in my 60s or 70s or 80s I’ll be sick and then having to spend hundreds of thousands of dollars and countless hours of agony combatting something that I could have easily not gotten because I paid attention and I invested in myself at an early age.
Stuart Cooke: That’s good advice. Absolutely. Get stuck in. No one should be more invested than you, I think. Not your health care providers…
Guy Lawrence: Absolutely.
Mark Sisson: Yeah. Yeah.
Stuart Cooke: We need to know what works for us.
Guy Lawrence: Fantastic, mate. You know, for anyone who hasn’t heard of you, Mark, which I struggle to find, but if that’s the case where can they get more of Mark Sisson? Mark’s Daily Apple is the best place to?
Mark Sisson: Yeah, MarksDailyApple.com is the blog. And everything I’ve ever said I’ve said there. I’ll say it in different ways and different venues, but it’s really the place to start.
PrimalBlueprint.com is my commerce site where you can buy my books. You can also buy them on Amazon, of course. But my books and some of the supplements that we make that are very tuned into the primal lifestyle.
And, yeah, those two sites, Mark’s Daily Apple and Primal Blueprint, are the main go-tos.
Guy Lawrence: Fantastic. We’ll link to them under the show notes and everything. And, Mark, thanks for coming on the show. That was awesome. We really appreciate it.
Mark Sisson: It’s my pleasure. Great hanging out with you guys.
Stuart Cooke: Brilliant. Brilliant. And cannot wait to see you in a couple of weeks when you’re over here.
Mark Sisson: Yeah, likewise. That’ll be fun. It’s coming up very soon, too.
Stuart Cooke: Yeah, it is.
Guy Lawrence: Very soon. Three weeks. It’ll be awesome.
Good on you, Mark. Thank you very much.
Anyone who knows me, knows I enjoy eating well. I get extreme pleasure from preparing and eating good food for others and myself, especially when I know it will nourish, make us feel good and provide the energy needed to make the most of this fabulous life.
Even though I was exposed to a wide variety of foods growing up in a very European household, there are simply some foods I would not touch with a barge pole. I have selected five to discuss, leaving out some others you may already know about such as vegetable oils, margarine and commercially prepared salad dressings.
1. Skim/Low Fat Milk
Quite frankly I do not see the point of skim milk. The name suits this liquid perfectly. Skim is to remove, be superficial, skirt over. Enough said really. Skim milk is a food lacking many nutrients. Many people believe that by removing the fat we have a healthier substance which provides the same flavour. Sadly aside from the tasteless aspect and uninviting texture of skim milk, skim milk can actually contribute to weight gain and has minimal health benefits other than a false sense of belief that you are making a better choice for your health goals.
To start with, many skim milks are sweetened to help with palatability. Would you believe that low fat milk can have as much as 13g of sugar per cup?
Furthermore many essential vitamins found in whole milk such as Vitamin D, E and A are fat soluble and need fat to be transported and distributed throughout the body. Low fat milks therefore lack the vehicle our bodies and minds need to absorb and make use of these nutrients.
The healthy “good” fats such as those found in whole milk, are essential for the production of a hormone called Cholecystokinin (CCK). CCK is the fella responsible for the feeling of fullness. It makes sense then that low fat or skim milk can often leave you feeling unsatisfied, and inclined to reach for more food shortly after eating to fill the void. Good fats also slow the release of sugar into your bloodstream, reducing the amount that can be stored as fat.
Tip #1 If you drink milk, have unhomogenised full fat milk instead of skimmed.
2. Muesli Bars & Commercially Prepared Muesli
Muesli is often touted as an amazingly healthy and convenient meal and is marketed to the health conscious crowd. It is no surprise that people choose muesli and muesli bars for breakfast in preference to packaged cereals high in sugar or savoury meals such as egg and bacon.
It may shock you to know that most muesli bars and muesli’s readily available in supermarkets and health-food stores contain an alarmingly high amount of sugar, processed carbohydrates and often harmful vegetable oils! These can have detrimental affects on your overall health and weight loss goals.
If the idea of giving up on muesli is far too much to bear, consider making your own simple, yet delicious, sugar and grain free muesli that will not cause a huge blood sugar spike.
An example could be combining seeds (sunflower, pepitas, chia, sesame) with roughly chopped nuts (walnuts, pecans, macadamias, , hazelnuts, almonds) and shredded unsweetened coconut. You could mix these with coconut oil, cinnamon powder and vanilla and bake in the oven until lightly toasted. Serve it up with coconut milk, full cream cow or goat milk or homemade almond milk.
Also the 180 protein bars are a great natural alternative to your muesli bars if you are looking for a convenient snack.
Tip #2 If you are going to eat muesli, make your own.
3. Sports Drinks
Commercially prepared sports drinks otherwise known as “energy drinks” are often consumed by people who want to obtain an energy lift, improve their sports performance or those who believe that this is a better alternative to soft drinks.
Unfortunately most sports drinks are far from healthy, in fact most have no real health benefit at all and can negatively effect your health. They are high in sugar and contain many chemicals such as preservatives, dyes and a well known brand contains brominated vegetable oil, a flavour and colour enhancer. Vegetable Oils….need I say more?
If its vitamins, minerals and energy that you are after you are better off consuming real, whole foods, beverages and supplements such as healthy fats, quality, clean protein, antioxidant rich fruit (berries), fibrous vegetables, nuts, seeds, water, herbal teas and yes even a cup of good quality coffee without the sugar and skim milk thanks.
Tip #3 Try making your own sports drink for recovery; a pinch of himalayan rock salt & a squeezed lemon with water.
4. Fruit Juices
Because its fruit it’s a healthy beverage right? This is a BIG misconception. If you thought that fruit juice was a healthy alternative to sugar sweetened drinks, you would be wrong. Fruit juice actually contains a similar amount of sugar as a sugar-sweetened beverage. Not to mention a heavy “cocktail” of fruit flavoured chemicals.
To put it in perspective, fruit juice can contain more sugar than a can of coca cola. Up to 12 tsp per glass. Its an ugly thought isn’t it and not a habit we want to get into if optimal health and weight control is your goal.
I would even err on the side of caution with those beverages labelled 100% fruit juice. Whilst they may contain “only” fruit they are without the fibre found when we eat the real thing. In essence you are getting a big dose of fruit sugar (fructose), which messes with your blood sugar levels and leaves you feeling ungrounded, hungry and anxious. Not to mention fruit juice does nothing for your waist line because as we know excessive sugar is converted into fat, compounded also by the fact that fruit juice will leave you feeling hungry and thus more inclined to unnecessarily reach for more food.
Sadly most manufacturers add additional sugar to these already naturally sweet beverages. The danger here aside from the blood sugar spike is that we develop a taste for sweet foods and our cravings and consumption grows. At the end of the day when all we want for ourselves is great health and happiness we need to be aware of the excessive often “hidden” sugars found in our food and beverages.
You are better off eating a piece of fresh fruit as one glass of fruit juice contains much more sugar than the whole fruit and you are loosing much of the fibre which helps to keep the digestive and elimination systems working well. The fibre found in a piece of fruit such as an apple slows down the absorption and protects us from the effects of fruit sugar. Strip away the fibre and cram multiple fruits into a bottle and what you get is a sugary drink which absorbs quickly and leaves you feeling hungry. Do you really need more convincing?
Tip #4 Eat a piece of fruit instead, or make your own 80% veggie juice with 20% fruit.
5. Weight Loss Shakes & Poor Quality Protein Powders
Whilst my first preference would be to eat real, whole food, I do believe that there are many instances that warrant supplementation with a protein based powder. Such as athletic performance, illness, convalescence (recovery from ill health) and dietary deficiencies where consumption of whole food is affected.
There are many commercial protein powders and weight loss shakes on the market containing concerning amounts of heavy metal toxins such as cadmium, lead, mercury and arsenic. In addition to this most are artificially sweetened and treated with heat and acid which again affects the quality and renders them useless to your health.
Needless to say that I avoid most commercially prepared powders like the plague. For myself and for patients. Having said that good quality, highly nutritious protein based powders exist you just need to do some simple research (I recommend 180 Natural Protein to my clients).
I would start with establishing where the source of whey is from and how it’s processed.You might also want to consider how many ingredients it contains. Do you recognise any of these? Is it artificially sweetened? Does it contain fibre? An important question if you are using it to replace a meal. We want to make sure the bowels are happy and kept regular.
In a nutshell, I lean toward protein based powders that contain grass fed whey, that is low allergy (e.g without gluten) and one that has had minimal processing. Of course there are many who can not tolerate dairy at all. In this instance I would use non whey based protein powders such as pea protein, using the same questions above for your detective work.
In essence, protein powders can be worthy of shelf space in your cupboards provided you choose good quality, minimally processed varieties like 180nutrition protein powder. Simply avoid the commercially prepared varieties that will do nothing to positively impact your health.
Tip #5 Choose high quality protein powders with ingredients you recognise with minimal processing.
As you can see all of my top five fall into the processed, distant relative to whole food category. Put simply, if you suspect a “health-food” might not be that healthy, keep it simple and opt for food close to its natural form and a minimal ingredient list with items you recognise.
Thats what the body thrives on and deserves so please don’t throw complex stuff into it that it may not know what to do with.
What would your top 5 be? Do you agree? Love to hear your thoughts in the comments below.
Lynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.
Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.
If you would like to book a consultation with Lynda, CLICK HERE
Guy: After working in the health and fitness industry for ten years I can safely say there are a lot of skewed ideas when it comes to what it takes for long-lasting weight loss. Sadly there’s a lot of hype and slick marketing at play that relies on glossy magazine style imagery and quick fixes.
It’s not exactly headline catching titles when the real message is to simply ‘eat real food’ for long lasting health, and then the weight loss will follow. Sadly it’s usually a celebrity endorsed product that promotes a quick sale with cheap products followed by the bog-standard count your calories lark.
So after observing this time and time again I thought I’d write my top 3 worst weight loss strategies that really don’t factor in the most important part; our long term health! So even if this seems common knowledge to you, maybe it’s worth sharing with a friend, as it really could help them if they are doing any of the following…
1. Follow a Low Fat Diet
This theory sits quite comfortably within the weight loss world. Fats are packed with energy and too much of it will make you fat. You’ll also be in danger of high cholesterol and heart disease… Really? This is so simplistic and quite outdated. We’ve interviewed numerous health leaders around the world and they all say the same thing; Inflammation causes high cholesterol, along with weight gain issues stemming from dysregulated hormonal and digestive systems. I seriously avoid low fat foods as they are usually high in sugar/carbs and will be doing us no favours. Our body truly needs fats. Even our brain is made up of 70% saturated fat, so yes, it needs saturated fat!
I include good quality fats with each meal and have done for years. The last thing I’m worried about these days is weight gain or heart disease. I avoid the man-made fats like vegetable oils and margarines… yes the ones that claim to be ‘healthy’. My suggestion is to do your homework on this topic as it’s super important. Remember, no one is going to look after your health more than yourself. You can start your homework here with these videos. So if you are following a low fat diet to lose weight, maybe it’s time to think again.
2. Eat a Low Calorie Diet
If you see low calorie claims on a label, beware! Just like the low fat myth, low calorie fits well within the ‘diet’ industry. The amount of people I hear wanting to go on a diet to lose weight is astounding. What they should be saying is ‘I really need to change the food that goes in my mouth’ because restricting the amount of food you eat isn’t the answer. Eating quality healthy whole foods is (including LOTS of good fats with every meal).
Many so called ‘diet’ foods and low calorie claims come packed with crazy ingredients and e-numbers galore. From weight loss shakes to low calorie breakfast bars, it’s a minefield! Do you think this will actually benefit your long-term health? Personally I don’t. From what I’ve witnessed over the years, most people who restrict calories and diet, generally pile the weight back on when they stop. This isn’t sustainable and is also seriously disheartening. Also, many people that use weighing scales don’t factor in muscle mass/loss and also fluid loss/retention. Generally, fad diets work in the short term because the body is measured inaccurately and only tells part of the story. This does not in anyway help with long-term health. If you want to learn why counting calories doesn’t work, click here.
3. Follow a Punishing Exercise Regime
Thanks to TV shows like the Biggest Loser, there is a common belief that you have to follow punishing exercise regimes to lose weight. Whilst I’m a big advocate of daily exercise, the last thing I would do with my clients who wanted to lose weight was push them to the point of breaking. Here’s a few things to consider if you think it’s necessary to be punishing yourself at the bootcamp or in the gym to lose weight.
The more you exercise, the more your appetite increases and the more you eat. So people generally eat more of the bad foods that hinder their weight loss. Increased appetite does not mean a license to eat more bad foods. In fact it’s the opposite. The harder you train, the more you have to look after your body and eat healthy nutritious foods. Exercise is a form of stress and the body must be fed accordingly to enjoy full recovery. Also, over-exercising can cause a stress hormone response including hormones cortisol and epinephrine. This can effect the metabolic system which means yes, weight retention. Also, if your daily diet is wrong, you could be creating an insulin response after every meal. If the body is producing insulin, guess what, you can’t burn body fat, so all those punishing workouts are actually counter productive.
Like I said, I’m all for exercise… and if you want to go hard in your workout… great! But as a standalone weight loss strategy? I’d be looking at the bigger picture.
So the moral of the story? If you truly want great health for life, and lose weight in the process, clean up your diet first. If you are not sure where you should start first, start here and download our free info packed eBook.
Can you think of any others I’ve missed? Do you agree with this? Do you know anyone who is always on a ‘diet’ but struggles with their weight? Would love to hear your thoughts in the comments section below… Guy