Nutrient density, eating local and grains – Podcast #120
Dr. Justin Marchegiani and Evan Brand discuss about nutrient density and the different benefits of going organic and local when it comes to produce. They explore the nutrients of juicing, how our body processes such nutrients and its effects on our health.
Find out how sugar and insulin affects our body when it comes to burning fat. Discover other nutrient dense sources that are available in the market. Learn about grains, anti-nutrients found in plants and how they are related to gut issues facing some of us. Gain valuable information about organic food sources, how our body reacts to it and how it affects our health.
In this episode, we cover:
4:00 Juicing and how it affects our bodies
11:18 Other nutrient dense sources
14:26 Anti-nutrients in plants
17:00 Grains and how it affects our bodies
25:18 Eating wheat
Evan Brand: Justin, how you doing?
Dr. Justin Marchegiani: Evan, doing great brother. How you doing today?
Evan Brand: I’m pretty. Well- hey, our audio quality assuming everything goes well should be increased by 200% on the listener side of things. So looking forward to that.
Dr. Justin Marchegiani: Absolutely. So if you guys are like in the better on audio quality let us know so we can keep doing it. If not, feedback’s always great.
Evan Brand: Yes sir. So you brought up nutrient density which I think is a good topic to discuss. Something that’s helpful, that a lot of people are promoting online purchasing of meats. There’s a lot of these different companies out there where people are buying subscriptions of this and that with their food, which is great. But to me when it comes to your produce and especially your meat, I’m a huge fan of going organic and local, not just organic or not just grass-fed. If you’re getting some subscription box of meat from California and you live in New York, yes it’s frozen, yes it’s probably still gonna retain a lot of its benefit but think of the carbon footprint you’re adding to transport that stuff via two-day air to get it to your house so that the ice doesn’t freeze. For example, so I mean just from a total overall ecological perspective, you’re probably could be much more, much more cost-effective and double more eco-friendly to go with a local organic source.
Dr. Justin Marchegiani: Well, absolutely. I mean it’s always better to shop local if you can. We also have to understand that there’s a convenience factor too, right.
So if it’s easier for me to get my fridge all stocked up with meat and have it cryovac and sealed that I can put in there actually access what I want, that’s great. If you have a good farm nearby that you can reach out to. You know what, I do it both ways, personally. I have five farms locally where I can acquire stuff, put in my fridge. Ideally I like it cryovak, cryo-sealed. It last longer I can put in the fridge and not worry about it going bad, it getting freezer burned. But is also the aspect of, you know, wanting to support people locally. So I think it’s a fully double edge sword and you have to figure out. Number one, the most important thing is that your compliant, right. Coz you have to eat the food to get the benefit. So number one is making sure you’re actually consuming that higher-quality food coz you get the nutrient density you get all the quality nutrient, that’s number one. And then number two, I consider- well, how do you get it right, you know, if you can buy from sources locally that’s better support your local economy. Number two, you’re not buying meat that has been shipped around which is gonna get a more gasoline, more fumes and all that kind of stuff. So definitely local is better but I always want to make sure that those nutrients in my body first, what do you think?
Evan Brand: Sure, true. That makes a good point if you get a freezer full of bison meat like me, but I got to McDonald’s then what’s the- what’s the whole point? So yeah.
Dr. Justin Marchegiani: Exactly. Yup, that’s totally- we’re on that. Now regarding nutrient density, I think a lot of people when they think nutrient density, they always get into their head juicing or vegetarian nutrients regarding vegetables, kind of stuff which I think is good that you got a lot of stuff nutrients via vegetables. But people forget meat is incredibly nutrient dense. Cholesterol, fat-soluble vitamins, these foods are really really important to up nutrient density and a lot of people I think that are vegetarian or vegan think that plants are kind of the uhm- the monopoly on nutrient density that they juice. They’d be good to go which I think that can be good but juicing is a double-edged sword because you can also get a whole bunch of sugar after throwing carrots and fruit in there and people forget about the fat-soluble nutrients which necessarily snuck in a calm in your juicing. You’re not gonna get the vitamin A, D, E and K. You get beta-carotene but a lot of people may have a hard time converting that over. So nutrient density is also a really important piece of the puzzle.
Evan Brand: Yeah. Well, let’s talk about that a little bit further with the juicing aspect is you’re also gonna to be removing a lot of the fiber which is gonna act like a sort of a slow digesting product that’s going to help you not spike your blood sugar in your insulin levels up as much. And so you and I both had people we work with that are juicing. Maybe they eat some grass fed beef too. But if they are juicing and they’re unable to lose body fat, for example, well if you don’t have any fiber because you’re just juicing it, you’re not making a smoothie. For example, instead where you’d preserve the fiber content and that blood sugar goes up which causes the surge of insulin you’re gonna be in fat storage mode. And no matter how much you exercise, no matter how much grass fed beef you get, if you’re dumping 80-90 g of sugar into your gut and bursting the morning with your morning juice. Then to me I don’t think you’re gonna get out of fat storage mode through the entire day. What’s your thought?
Dr. Justin Marchegiani: Absolutely. I mean the big thing the burning fat is keeping your insulin levels relatively low. Now insulin is a storage hormone that’s also a good thing because we need storage hormones to put on muscle, right. People think insulin is just terrible. People in the in the low-carb world think it’s terrible. But go talk to a bodybuilder, a lot of them are actually injecting insulin to help increase uh- protein synthesis. So there’s good and bad. We can use insulin to our benefit the build muscle but from an every day perspective, we want to keep insulin lower during the day on average because that will help us tap into fat. The better and the more –uh – the greater ability we have the tap into fat, the better our mood’s gonna be, the less hunger pangs, the less cravings for bad junk and the more you’re gonna be stable. My analogy to my patient always is this – when you’re burning fat, it’s equivalent to putting logs in the fire right. Everyone has the baby memories of childhood camping and they throw logs in the fire. So you throw logs into the fire maybe throw little bit of kindling and lighter fluid to get it going and you’re good to go. Best logs in the fire that’s being a fat burner know a lot of people they are sugar burners and what that means is that’s like relying on kindling paper and or gasoline. Gasoline being refined sugar right kindling a paper being carbohydrates. The more your rely on paper, think about it, you gotta sit there and you gotta feed the fire every couple of minutes. It’s kinda like people to graze all day because you’re not getting enough protein and fat and so we want to be fat burners. Logs in the fire versus the sugar burner which is the kindling the paper and even the gasoline for refined sugar. So we wanna on to the logs and away from the kindling as a mainstay the staple were doing.
Evan Brand: Yeah. And there’s a lot of research about insulin and food and all of that I think it gets personally pretty boring and so I go to the first-hand experience and when I chatted with Dr. Mercola on the podcast about a month ago he’s actually using that – I can’t remember what it’s called. It’s that device were you injected into your skin and it keeps your blood sugar you can track your blood sugar like hundreds of times per day. I’m not sure if it does insulin levels too or just blood sugar but either way he found out that the only way the he was able to consume fruit without causing a significant blood sugar, which therefore to me would signal insulin spike, was if he ate fruit while walking. And so when we were doing the podcast, he is like, “Oh Evan, you know I usually don’t do Skype like this”. He’s like “I’m- I’m you know shortcutting my daily walk on the beach for you”. And I’m like, “don’t do that. Let me call you on your phone.” So he gave me his phone number and I called him on his phone and then he was walking and he’s like “Yeah, I’m actually eating on these berries I grew in my backyard right now. It’s like this is the only way I can do it. As I tracked it every other way”. He said, “I’ve done berries before walking I’ve done berries after walking and all causes too much of a blood sugar spike.” So while walking blood sugar spike does not happen which is interesting but at the same time it makes sense. Because if you and I were hanging on the woods together 50,000 years ago we were hunting and gathering together today. Maybe we would camp came across a wild blueberry bush and would’ve ate those berries and kept walking. So kinda makes perfect sense really you wouldn’t be just sitting there eating them, you would’ve been moving at the same time.
Dr. Justin Marchegiani: Absolutely and again I think it’s unrealistic to think, though eating food at all to create no blood sugar spike.
Evan Brand: The question is how do we keep it within a normal variation so our body can adapt to it right. And that’s kind of the key thing that Dr. Mercola probably was was getting at there. He’s- he’s fanatical right. He’s doing everything to the umpteenth degree, which is great, I love it. It’s great to be at that high level but the question is how do we extract that information and make it applicable to my patients. With devices, you will go eat your fruit while walking they would look at me like I have 10 heads. Seriously they wouldn’t- it would not be something that we can apply but what could we apply is- Well, let’s eat that fruit after our meal so it’s the- the absorption is slower or let’s try not to eat fruit on an empty stomach or let’s try to do a post workout or let’s just use lower glycemic versions. And just the glycemic index unto itself isn’t that important. Because it’s looking at sugar and its effect going into the bloodstream and how fast it goes into the bloodstream which again by itself isn’t a big deal because we eat fruit with other types of food, right. But we know higher glycemic index goes into your body faster. Lower glycemic index food goes into it slower. So if I eat lower glycemic index types of foods or in this analogy fruit like berries or grapefruit or green apples or those kind of things. It’s gonna go in slower and if I eat it with some high quality fats and proteins and veggies, it’s gonna go on even slower because the absorption in the stomach slow down because of the protein, right. Things slow down, your stomach take about an hour to pass through once proteins there. So we do these natural things we can slow it down. And also if for exercising and putting on muscle, the more muscle we have, muscle is a reservoir site for carbohydrate in the form of glycogen so that’s great. Because that means it’s a bigger sponge so imagine you’re going to sop up the mess that your kid made on your table and imagine you have just like one small paper towel. You’re gonna wipe through it in that paper towel’s gonna be saturated and you’ll be stuck just pushing around water, right. Whatever they’re still, right? So you go back, so now you get a handful paper towels and now you’re absorption ability is so much higher that’s what muscle does. So simple movements like walking and those things that are good for burning sugar but they’re not good for making the cloth that you’re using bigger. So resistance training, high intensity interval training put on the muscle and burn the sugar. The walking will just burn the sugar and ideally burn the fat as well. So we want to make that that rag bigger so we can clean up that mess and sugar.
Dr. Justin Marchegiani: Good point. So you kinda transition into talking about building muscle then, which is – which is a great point. And I believe all people should have muscle for sure. I’m still building myself back. I’m actually, I bought a mountain bike this weekend and I’ve been riding that. And I feel really good. I already feel like my legs are stronger and more engorge with blood that feels more heart-pumping mountain bike workouts than before. So, for me that’s kind of goal 2017. Pick up all the muscle I loss when I had those infections in my gut. And maybe we should talk about other nutrient dense things too. Something that I’ve been into is broccoli sprouts and I actually have some other sprouts that I haven’t grown yet. I have some sunflower seed sprouts, as in others. But apparently, broccoli is kind of the brand that yield them all because of this sulfurophane. I believe you’re getting something about 35 times the amount of sulfurophane as you get with actual broccoli. And So I’ve been doing a lot of those cool anti cancer benefits of those. But for me it’s just a great easy thing. And it’s fun, too. So basically, me and my wife will grab the – it’s like uh – they call it sprouting jar or basically it’s just a giant, oversized mason jar with uh – meshed lid. You put a little bit of season in it, put a little bit of filtered water. And you put in the darkness for about a day. You take it out the next day, you rinse it, you put it back in the darkness, you lay the jar on the side and then within 2-4 days, you have sprouts that are couple to few inches tall. And we just basically take in the – I need the little shells too. It’s like a nice little crunch, only the shell of the seed. And I just throw those on salad or even I took a seed the other day, I did a bison stew with sweet potatoes. And I threw sprouts on there. And it was incredible. To me, I think if people are looking for what’s one little, cheap, easy, fun hack that you can do at home to get anti-cancer too. And if it’s – you wanna feel awesome and cooler than your friends who are not eating sprouts. Then that’s it, you can go on amazon and you get organic broccoli sprouts. Broccoli – that’s what they call, broccoli sprouting seeds. It’s like 10 box. So – that’s my seeds. Have you done sprouts like that? Have you tried them?
Evan Brand: I have not done it too much just because of the extra bit of time that it’s involved putting, putting into it. I mean, Doctor Mercola has talked about the nutrient density of it. And they’re also very cost-effective so definitely if you’re on a budget when it comes to food, but you don’t want to compromise the nutrient density, I think it’s phenomenal way to do it. If I was back in school again I would definitely look at making that staple again. But for me right now, I’m just trying to keep it simple so I get a lot of my stuff at whole foods locally. And the whole foods that I use usually do procure a lot of their producer meets locally from different farms in the Texas Austin area, which is great. So I can get a bit of the convenience of going to one place and also still supporting some of the local farmers. And there are still places locally that I do get the meat. I get a lot of my stuff the grass-fed meat or US wellness meats. But again their farms are located in Texas too which is really cool so I do feel like that I’m still supporting a lot of my uh – farms locally and getting stuff pretty close by.
Dr. Justin Marchegiani: Cool. And you’re in whole food head quarters so that’s gonna make a difference compared to some of the brands that we have here.
Evan Brand: Oh, yeah. Absolutely. And for me, nutrient density is super important. I think a lot of people who were vegetarian and vegan think that they may have the monopoly on that. But I think it’s really important that plants don’t quite have the same level of privacy protection as an animal does. They don’t have the claws and the ability to run and fight and flee. But plants have antinutrients most antinutrients are, are there for a reason. And they’re so seeds pass out through the stool so then it can sprout and create more of that plant. That’s important but those antinutrients also can disrupt digestion. They can also affect the gut lining whether it’s various lectins or various compounds. Whether it’s mineral blockers or mineral binders, whether it’s phytates or oxalates or various lectins. There are lots of them and there are different ones for each compound. Each kind of plant and cooking can help decrease some of that as well which is great. So a lot of people have digestive issues – digestive issues to get better absorption by cooking and also a lot of fiber in plants that can bind up a lot of nutrition. That’s why one of the things we talked about with juicing is that you can cook some of your vegetables down, you can steam, it sauté it. That’ll break down some of the phytates and oxalates but also liberate some of the fibers that are trapping up nutrients and then from there you can throw that food into like a Vita mix or magic bullet blended up. That way you at least get some of the fiber so some of the fiber that will blunt that sugar from getting into your bloodstream as fast. Remember, the faster your sugar gets in your bloodstream, the more insulin your body has to make the buffer it. So the more you can slow that sugar into your bloodstream, the less insulin the body makes. It’s like push-pull. If we’re doing tug-of-war and I pull back really hard you’re gonna pull back the other way probably just as hard. If I pull back a little, you’re in a pull back a little. Imagine me as the pancreas and you are – well, here. The pancreas is the insulin and then your blood sugar is you. So I’m the pancreas, you’re the blood sugar, right. The faster I pull, the more sugar that you put out, the faster – the more I have to pull back. So think of the first pull is the blood sugar. The higher the blood sugar goes, the more you pull, Uhm – the pancreas, I, make the insulin. The harder you pull, meaning the higher the blood sugar is, the more I gotta pull by producing insulin. Does that analogy make sense?
Dr. Justin Marchegiani: Yeah, it works.
Evan Brand: Yup.
Dr. Justin Marchegiani: I just sent you an article that Mercola wrote. And so it sounds like we may have to interview the author of this book that we got here. The author, this guy John. But basically in terms of grains and and antinutrients and all that, Mercola is kind of – he wrote his No grain book like a decade ago.
Evan Brand: Yeah.
Dr. Justin Marchegiani: Actually more that that and now, after talking with this guy, he’s kinda changing how he’s feeling about grains. And so this guy is saying basically in terms of seasonal eating and looking at genetics and history, blah, blah blah. That we were eating grains potentially a million years as oppose to meat, we’re only eating for like 500,000 years. So now this, this long story here is that he’s basically saying that you should be able to get fat, adapt it first. After you regained your fat burning ability, then add back in grains in the right manner and you should be okay to tolerate them. So that’s pretty interesting coz it’s kind of an antigrain diet community out there. And typically you and I see much better results when we tell people to go away from grains. I think there maybe some validity to this. But to me it sounds like – if you’re up against leaky gut issues, if you’re up against infections, if you’re up against the general stress – to me, you’re not healthy enough to handle that. So I would like to look at this information like, “Oh, yeah maybe your ancestors did this, but at the same time they didn’t have the type of – and 24-7 stress test that we use.” So maybe our ancestors were able to tolerate what would’ve been “Organic Grains” a million years ago. Our modern life is different. And typically there’s GMO or the hydrodize or the spray with chemicals. So I don’t know. This is an interesting uh – wrench to throw into the no grain – no grain, what do you call it, bandwagon.
Evan Brand: Yeah, yeah. Absolutely. Well, here’s my take on it, okay. Playing sports when I was younger, you remember like watching like there was a quarterback or a baseball player they would do things differently. They would show off in a way technique-wise, that maybe wasn’t something that you consider to be a fundamental thing. Like you guys going to the plate and doing all these crazy movements or you get people in the field doing all these different flips and such. And I always tell my patients that’s like you being healthy so when you’re healthy, that’s like being a professional athlete. To be a professional athlete, have to get to that high level with the fundamentals at the highest level intact. But you have to have the best fundamentals. Once your fundamentals are 100% dialed in, you can show off and do different things that someone starting out would never be able to do, right. So that’s akin to someone being healthy. When someone’s healthy, they can go and add little bits of cheat here and there and honestly have no problem with it. Now the question is, how do we lessen, how do we decrease the amount of damage that a cheat does. And that’s where I think some of these things can be added and whether it’s sprouting grains or whether it’s choosing sourdough bread or whether it’s choosing breads that are higher in nutria – nutrient density and less got your tuning compounds. That’s a great starting point. But again, most of the people that I’m seeing and you’re seeing, they’re sick or they have some kind health challenge.
Dr. Justin Marchegiani: Yup. So my goal as uh – a physician is I don’t want to add variables that’s gonna make my job harder when I’m working with my patients.
Evan Brand: Yup, I agree.
Dr. Justin Marchegiani: I wanna cut all the variables out so I know I’m working with a tabula rasa. It’s a blank slate and then from there we can build them up. And once they write a letter to like, “Doctor J, I feel great. My mood’s great. My period’s better. My brain fog’s gone. My libido’s better. I’m sleeping good. My energy is great. Then we could say, alright – let’s you know, if you wanna have a cheat this weekend, it’s your kids birthday party, fine. But if we have an option to choose a grain or starch or tuber, that’s gonna have less issues. I’m all about doing the thing that could have the least amount of damage. Does that make sense?
Evan Brand: I agree, yeah. Like you and I talk about last weekend. You were telling me about those taro – what was it, taro pancakes or taro fruit waffles.
Dr. Justin Marchegiani: Yes.
Evan Brand: – that you had they were freaking amazing. And that’s grain free.
Dr. Justin Marchegiani: Yeah. I was at a picnic last weekend and I had for dessert I had the blueberry pancakes with the – with yucca root. It was yucca root.
Evan Brand: Okay.
Dr. Justin Marchegiani: Which is great. It’s a starchy tuber. It’s like in the same family as sweet potato. That’s much better for my gut. And how I feel afterwards is so much better. My skin thanks me. I don’t get the breakout. I don’t get the inflammation but there’s we can also ignore the research that gluten even if you’re not necessarily having a gluten-sensitive reaction can still increase gastrointestinal permeability. And that’s really important.
Evan Brand: I know. I agree. Go ahead.
Dr. Justin Marchegiani I agree. It’s how do you – it’s like okay, you can take research on this point and say okay, ancient people would’ve eaten more than just meat vegetables. Ancient people would’ve had grain but then we look at what you say. We look at research between uh- gluten and zonulin and tos- permeability and all that stuff we already talked about. And you got all this leaky gut thing leaning over. We got this big leaky gut elephant in the room. And so I think it’s interesting that you and Mercola kinda talk out. Because I wanna address the perceived conflict between this guy saying in his book Eat Wheat and then Doctor Perlmutter in his book Grain Brain and other books. And so basically, long story short, these guys kinda talk it out between each other and then say exactly what we discuss which is yeah, once your digestion is properly restored, maybe you can reintroduce the grains. So really this is the basic of what we already said in 200 episodes but I like how its- the head honchos of, you know, the biggest anti grain guy our there versus the biggest pro guy grain out there. And they’re kinda going head to head. And sounds like they will come to the same conclusion, which is what you said. So eloquently with the analogy of the athlete which is once detoxification is in the hands, once gut health is taken care of, once leaky gut is addressed, maybe you can add the stuff back in. Me personally, I’m not really gonna go that way because I’ve noticed the difference in my skin health. And for sure, even if it’s an organic grain, to me if I know this can contribute to leaky gut, do I really wanna do that? In our ancient world, where we would’ve had less chemicals, maybe intestinal permeability wouldn’t have been a big of a deal. But to me, in the modern world, I don’t really wanna a leaky – a leaky gut world, leaky brain due to all these other chemicals out there. So for me, I’d rather be more protected and just be grain free. And I think that’s gonna help me sleep at night better, both emotional and dietary perspective. What do you think?
Evan Brand: Oh, a 100%. And then. uhm, Dr. Mercola and Dr. – the other doctor that he interviewed here talked about the one of the Italian studies were the gluten-free sourdough bread, uhm – tend to cause no intestinal inflammation. So I think if we can look at good, better, best, right. In my opinion, my biased on my autoimmune condition and dealing with thousand of patients who have autoimmune conditions and also just facing the fact that a lot of a large percent of the population has silent autoimmune conditions. I would say the majority and again the question is, it’s the tincture time, it’s the tincture of stress chemical physical and emotional that causes these things to express so looking at that I always say, try to keep it grain free but if were going to space good sourdough bread to be a great option if you want to introduce them bread in there and not have some of the deleterious effects or just let myself find places that will have the yucca flour. Like I’ll go to uh – Estancia or Fogo de Chao and get some of the yucca rolls or I’ll do the yucca pancakes, right. Or the sweet potato or pumpkin pancakes. So I try to use starchy tubers to get the same kinda molly feel as I would get from the grains without having the same kinda inflammatory response.
Dr. Justin Marchegiani: Agreed. Yeah. And I guess at then end of the day it goes back to the clinical application, too. Because we don’t this guy who’s – who’s proposing this now. We don’t’ know what his clinical experience is. I mean, has he worked with – with people with uh – autoimmune disease, very complex disease like you could have thousand of times or I like what I have a thousand of times now. I don’t – I don’t think he probably has that clinical takeaway where he’s actually worked with people where they got Hashimoto or other disease and they got parasites we’re looking at and adrenal problems. I mean, for us, I don’t know – Obviously we’re biased. But to me, the functional medicine background that we both abide to this whole conversation, it supersedes the conversation of wheat or no wheat because there’s all these other factors that are tied in. And when those factors are tied in, they change the conversation to me.
Evan Brand: Absolutely. I mean frankly when someone sees the title book that says, “Eat wheat”, what’s your response? I mean, for me, I think what that does for most individuals, it justifies them continuing to eat a lot of the crap they eat.
Dr. Justin Marchegiani: Agreed. And if you see wheat, that’s gonna say, okay that means I could go back – back to my burger. I can go back to the sandwich at lunch. I can go back to the pasta at dinner. And I think that is a slippery slope and I think if we were to get this author on the show and I think he clarifies, he’s definitely talking about whole food sources. I think he would even clarify the GMO organic sources coz we know 90% of wheat in this country is not organic and it’s prayed with tons and tons of pesticides. And they’re typically genetically modified which is an experiment unto itself when the human studies on GMO really don’t go past three or four weeks. I have a strong suspect of always going to all foods over new foods when the research is not in-depth and very long and extensive.
Evan Brand: Agree. Yeah people will probably think we’re ganging up on him if we do a 3-way interview. But I think it would be a fun conversation. And the clarification is there were says refined grains and blah, blah, blah – those are bad and you want whole grains, etc. But to me, if we’re talking and kinda wrapping up the nutrient density dot. For me the top of the food chain in terms of what do you best think for your buckets can be good quality, organic, pasteur-raised animals. You’re gonna have a good organic – Even if you could do like organic wild blueberries apparently wild blueberries get sprayed. And if they’re not organic, wild blueberries are sprayed, not good. Uhm – so you know, organic berries, your organic veggies, your good organic butters, if you could tolerate it, your coconuts, your avocadoes. One thing I’d like to say now is do avocadoes or avocado, do macadamia or macadamia oil, you know, you have to go through all these processed products. Avocado oil is more processed than the avocado by itself. So if you get actual food of avocado, do that. Your macadamias, your leafy greens and that’s your nutrient density. And maybe, maybe – 5% that you can have some of these organic sourdough bread like you mentioned. And maybe you’re okay with it. If your gut’s clean, you don’t have infections, your adrenals are healthy. Maybe if you worked on chemicals, you worked on heavy metals, maybe you could get away with that. At the end of the day, what is the whole purpose of our show? It’s to help people be healthy. It’s to help people be happy not to hear our conversation like this and leave feeling more confused than before. So this is not us changing our stance on anything. The same things still apply. Get yourself tested, look for infections, make sure you’re clear, make sure you have healthy adrenals. Your detox pathways are working. You have a primarily organic meat and veggie and a little bit berry –focused organic diet. With maybe a little bit of starches like sweet potatoes and some organic white rice in there.
Dr. Justin Marchegiani: Absolutely.
Evan Brand: Does that summarize it all?
Dr. Justin Marchegiani: Yeah. I think it’s really important. And the last piece I wanna kinda harp on, if someone is not a clinician, I mean, they haven’t dealt with the thousands of patients that have these issues or they don’t have an issue like that themselves, it’s really easy to lose the empathy for the cheat. A lot of times people talking about a little bit of this is okay. Well, it depends. You know, what’s the consequence of that? How many days are you setback? How exacerbated is your autoimmune condition? How much, how bad are the breakouts? How bad are the symptoms that arise from it for days or maybe weeks later? So I think you really have to look at that in the equation and you really have to make your decision based on that. I think it’s really important that if you’re a patient or your someone listening to this and want to use that info to justify eating more of these foods always have someone on board whether it’s a functional nutritionist or functional box or functional medicine doctor that can kinda walk you through it and go to the pros and the cons just to make sure you warrant maybe making a decision that’s a little bit hasty. Uhm – because you get those cravings going on there and make sure you’re doing – your health should be the ultimate goal in there. Not to have a quick short-term satisfaction of some bread but to make sure your health number one And again if you need to reach out to someone, Evan and myself are available notjustpaleo.com and justinhealth.com If you want more information, get in your diet dialed. And then obviously, the last piece is if you gut inflammation and leaky gut and you already have G.I. symptoms, the last thing you want to be doing is showing any bread or grains into your diet right now.
Evan Brand: Awesome. Well said. And people may guess and check the inflammation, words that are around a lot. You don’t have to guess and check whether you have inflammation. If Justin and I are looking at organic acid testing with you, we can look at that. We could clinic 5 HIAA ratio on – planes. That’s a great marker for your inflammation. And also on the GI mock that we use, you can also see how protected levels there for testing inflammation. So even just for that perspective, if you’re curious, “Do I have this inflammation?” “Should I be taking this –cumin supplement – wasting all my money on it?” Well, why don’t you just get tested? Figure out what’s your inflammation levels are. You know, number on a piece of paper. Go to a more clinical route and then you’ll know. We’re huge fans of testing, not guessing because in the long term it will save you money. And you’re not buying 20 supplements that may help you but may not be the really needed as much as you previously thought.
Dr. Justin Marchegiani: Love it. Excellent, Evan. Very good. Any other thoughts?
Evan Brand: I don’t think so. We’ll talk next week.
Dr. Justin Marchegiani: Anyone listening that’s really enjoying this show. Feedback is great. We’re getting a lot more emails and were getting show ideas up in the queue. And also show us your love. Give us a five-star rating on iTunes. Click below the link and give us some love. We appreciate it.
Evan Brand: Take care.
Why Do You Eat The Food You Eat?
By Dr. Justin Marchegiani
The first question I have for anyone who is looking to be healthy, “Why do you eat the foods that you eat?”
This is a foundational question that everyone needs to answer before any diet changes are made in your life. Our bodies are in a constant state of building up and breaking down every day, this is known as either anabolism (building up) or catabolism (breaking down). The foods we eat and even the timing of when we eat, have a drastic effect on which state are body is in.
Are foods that you’re consuming anti-inflammatory, nutrient dense and low in toxins? Depending on how sick you or how healthy you want to be, 80 to 99% of the food you put in your body needs to meet this criteria.
In the chart below you will see that the highest rates of nutritional foods all come from the vegetable, fruit and animal sources. It is been hammered into our heads by the mainstream media that we need to consume grains everyday, heck it’s the foundation of our food pyramid. But as you can see grains tend to be the most nutrient poor food source, not to mention the most inflammatory!
It’s important to notes that many grains, refined sugars and high glycemic foods (foods the break down into sugar in your body very fast) can be addicting. Foods especially like refined dairy products and grains actually break down into morphine like products (gluteomorphines and caseomorephines). These morphine like compounds fit into the opiate receptor in your brain causing a similar response like heroin or vicodine. As you change your diet to nutrient dense, low toxin and anti-inflammatory foods, it is common to experience cravings.
Foods like Oreo cookies are actually shown to be more addicting then cocaine in laboratory experiments. It’s important to note the main compounds in Oreo cookies are refined flour, sugar and trans fats (1).
I know many of you are thinking, now that I’m changing my diet to healthier foods, “What can I do to help curtail the cravings?”
I find many of my patients have timing problems regarding when they eat their meals. Especially patients who have adrenal fatigue and or blood sugar issues need to be eating every 3 to 5 hours, especially within the first hour of waking.
One of the biggest stressors on your hormonal system is blood sugar stabilization, if your body is so concerned with stabilizing blood sugar it will have less ability to manage the other priorities in your endocrine system such as thyroid function and ovarian function to name a few.
When most people convert over to an anti-inflammatory or a paleo type of diet I find they are not eating enough healthy proteins and fat. The types of fat people are consuming aren’t high quality fats from animal products such as healthy saturated fats from coconut, grass fed butter, grass fed meat, wild salmon and other pasture raised animals.
As your body gets adapted to burning fat for fuel (ketones) the less cravings you will have, in the early phases of this transition your body is used to burning carbohydrate and glucose for fuel, so as your blood sugar goes up and down throughout the day cravings can occur. Now that your body is relying more on ketones, there will be less reliance to burn glucose and sugar.
When many people learn about ketosis or fat burning they get scared and confuse it with ketoacidosis. Ketoacidosis involves people that are type I diabetics that are not receiving enough insulin and or alcoholics with liver damage. Ketosis (keto-lipolysis) is a normal physiological process the body goes through either when it’s fasting or when relying on less carbohydrates and sugar for fuel.
The important difference between fasting and a low carbohydrate diet is is an important one. When you are fasting there is a deficiency of protein coming into your body, therefore your body is more apt to breakdown structural protein (muscle) for fuel. This may not be good thing if your goal is to be strong, lean and look good. If you are eating enough protein you don’t have to worry about your body breaking down muscle for fuel. Most Dietitians spread this myth so I couldn’t ignore the opportunity to dispel it.
Depending on your body composition and your weight loss goals carbohydrate recommendations can vary from person to person. If you are at or within 10 pounds of your ideal body weight and don’t have blood sugar markers that are elevated consuming a little bit of low glycemic fruit and safe starches (not from grain sources) may be okay (you should be consuming more vegetables than fruit and starch). These individuals tend to be on the hypoglycemic side and have more of a petite or leaner frame.
If your goal is to lose weight and you’re having problems with higher blood sugar or insulin resistance it’s important that you get most of your carbohydrates through non-starchy vegetables. The best time to consume carbohydrates if you are trying to lose weight would be post exercise. In the post exercise window a little bit of low glycemic fruit should be okay, but vegetable should be consumed at all other times throughout the day as your carbohydrate source.
If you are feeling hungry at all throughout the day, this is putting additional stress on your hormonal system to stabilize blood sugar. The goal is to eat enough food to feel satiated for at least 3 to 5 hours. If you are not feeling satiated you need to look at how much you are eating as well as if you’re eating enough fat and protein at your meals.
Supplements that are helpful in reducing sweet cravings:
5-HTP or L-tryptophan, L-tyrosine or Mucuna pruriens, and L-glutamine. It’s very important that 5-HTP and and L tyrosine are taken in a proper ratio of 10:1, I do not recommend taking these without being under a physician or nutritionists supervision.
The next article will be about specific recommendations regarding protein and fat consumption. And also what to do if you’re having a problem digesting all this great protein and fat.