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10 Nutrition Myths: Unearthing the Truth Behind Common Nutrition Myths · In Moderation

• 0:18
  Speaker 1: Hey everybody, welcome to episode 9.
• 0:20
  Speaker 1: We are underprepared, so we have found a list of nutrition myths that we are going to go over.
• 0:26
  Speaker 1: You can get a little behind the scenes right off the bat.
• 0:30
  Speaker 1: We're going to figure out.
• 0:31
  Speaker 1: We're going over nutrition myths.
• 0:34
  Speaker 1: Experts wish would die.
• 0:36
  Speaker 1: Should they die?
• 0:38
  Speaker 1: Listen to us, we'll tell you if they should actually die.
• 0:41
  Speaker 1: We're the experts on everything, so we're going to tell you whether or not they actually should die.
• 0:45
  Speaker 1: Rob, why don't you start us off with myth number one?
• 0:50
  Speaker 2: We're going to prove that we're experts on everything when episode 20,000 comes around and everybody's asking us all the different questions.
• 0:57
  Speaker 1: We can ask them the questions.
• 0:58
  Speaker 1: Anyway We'll call ourselves experts.
• 0:59
  Speaker 1: We'll take a page out of the Grifter book and say we're an expert on everything.
• 1:06
  Speaker 2: Make sure you guys head over to Patreon if you want to ask us all the different questions.
• 1:10
  Speaker 1: Not anything Woodworking zoology.
• 1:13
  Speaker 1: We'll answer anything, but anything, yep, even who.
• 1:15
  Speaker 2: Your favorite, my Little Pony, is the blue one.
• 1:19
  Speaker 1: Which, by the way, rainbow Dash, is best pony.
• 1:22
  Speaker 2: Just so you know Alright, what's your number one.
• 1:27
  Speaker 2: Number one fresh fruits and vegetables are always healthier than canned, frozen or dried varieties.
• 1:33
  Speaker 1: You had to get out of here with that bullshit, because what does fresh mean?
• 1:37
  Speaker 1: Right, fresh means it was picked and it was weight to put on a truck, and then a truck had to drive it to a store and then it had to be weight to be offloaded, put in the store.
• 1:47
  Speaker 1: You have to pick it up, bring it home, wait another week before you get in and you finally eat it before it's about to go bad.
• 1:54
  Speaker 1: That's what fresh means.
• 1:55
  Speaker 2: Yeah, fresh just means it wasn't processed in any way.
• 1:59
  Speaker 2: And remember, processing we're scared of the word processing.
• 2:02
  Speaker 2: Processing isn't bad, yeah, so when it's frozen.
• 2:06
  Speaker 1: You know it's picked and it's frozen.
• 2:08
  Speaker 1: That's great.
• 2:09
  Speaker 1: Sometimes they can even be more nutrient.
• 2:11
  Speaker 1: That's now.
• 2:12
  Speaker 1: You depend on some different studies and everything and the differences are so small Like it really doesn't matter.
• 2:18
  Speaker 1: When it comes to like, can you get into the nitty gritty like?
• 2:22
  Speaker 1: Oh, if you can tomatoes, they're more nutrient.
• 2:24
  Speaker 1: That's because they.
• 2:24
  Speaker 1: He increases the amount of like up in the thought of the whatever.
• 2:28
  Speaker 1: Whatever fruits and vegetables you like, canned, frozen, fresh, it doesn't matter.
• 2:32
  Speaker 2: Pick that one, that's the best one, whatever suits your lifestyle, your diet, your budget.
• 2:40
  Speaker 1: Okay, we're gonna.
• 2:42
  Speaker 1: So, yes, absolutely.
• 2:43
  Speaker 1: That one is 100% a myth.
• 2:45
  Speaker 1: What's the next one?
• 2:47
  Speaker 1: I'm gonna say the next one All fat is bad and I guess that really just comes from like the 90s craze where everyone was doing the low fat thing, like you had the low fat cookies and everything here, like the snack wells.
• 2:58
  Speaker 1: You guys remember the green snack wells?
• 2:59
  Speaker 1: They were like like chocolate covered, whatever.
• 3:02
  Speaker 1: I love those things, but yeah, it was like low fat, so they're healthy and it really just goes back to that.
• 3:07
  Speaker 1: You know, I think the reason people like bad keys quote unquote bad is because it's calorie dense.
• 3:12
  Speaker 1: I mean, there's nine calories per gram of fat, so more than twice that of protein or carbs.
• 3:17
  Speaker 1: So you know, the people are trying to lose weight.
• 3:19
  Speaker 1: You can do a low fat thing, but it's not necessary.
• 3:22
  Speaker 1: So, yeah, it's definitely a myth.
• 3:24
  Speaker 1: What do you got, rob?
• 3:26
  Speaker 2: We kind of just bounce around back and forth between demonizing this and that.
• 3:31
  Speaker 2: At one point fats got demonized, and so some populations have that idea that all fats are bad.
• 3:38
  Speaker 2: But we have an essential amount of fat.
• 3:41
  Speaker 2: Fats help us absorb, fat soluble vitamins and so and some fats even help us with our health.
• 3:50
  Speaker 1: And you go like saturated fats, which are mostly come from animals, not the greatest for health when you eat them in excess, typically eight to 10% of total calories Once you get fat.
• 3:59
  Speaker 1: That the research kind of shows that increases your risk for heart disease.
• 4:03
  Speaker 1: You know plaque buildup, all that sort of stuff, because it increases your cholesterol.
• 4:07
  Speaker 1: So you know, generally you want to try and get a lot of the you know model it's saturated fats, polyunsaturated nuts, seeds, avocados, even fatty fish.
• 4:16
  Speaker 1: All that stuff is great.
• 4:18
  Speaker 1: So all that definitely isn't bad.
• 4:20
  Speaker 1: It's just we're going to go back and forth between low fat and low carb.
• 4:23
  Speaker 1: Right now we're in the low carb.
• 4:24
  Speaker 1: I'm sure at some point we'll swing back and start demonizing fats again because we need one boogeyman, we need one thing that's bad.
• 4:32
  Speaker 2: I mean one thing is that I don't like nuance.
• 4:34
  Speaker 1: I want you just to tell me what's bad, so I can avoid that and just be healthy for the rest of my life.
• 4:39
  Speaker 2: And, don't worry, at some point or another we're going to drag somebody like Dr Aloe on here to talk more into detail about how saturated fat actually affects your body.
• 4:48
  Speaker 1: We'll get into more detail on that another time, for right now, it tis.
• 4:51
  Speaker 1: It tis a myth, tis a myth.
• 4:54
  Speaker 1: One, two for two.
• 4:57
  Speaker 1: One, both of them correct.
• 4:58
  Speaker 1: Two for two, both myths.
• 5:00
  Speaker 1: So how about you go to Noneson number three?
• 5:02
  Speaker 1: Oh, we're bringing back tis along with tinctures.
• 5:04
  Speaker 1: I'm about to say tincture.
• 5:06
  Speaker 1: I was just talking to some woman in a video was going over a parasite cleanses and she was selling these tinctures.
• 5:12
  Speaker 1: Oh, it's so great.
• 5:13
  Speaker 1: I love them.
• 5:14
  Speaker 1: I just did so good Parasite cleanses, tinctures, people like the dropper, you like drop it into your mouth.
• 5:19
  Speaker 1: They're like look at me, I'm doing things.
• 5:20
  Speaker 1: Okay, why don't you go to number three?
• 5:24
  Speaker 1: Tis.
• 5:25
  Speaker 1: What is tis?
• 5:26
  Speaker 1: Number three a myth.
• 5:28
  Speaker 2: Tis number three be calories in.
• 5:31
  Speaker 2: Calories out is the most important factor for long term weight gain.
• 5:36
  Speaker 1: It's a little weird, and I've looked at this before.
• 5:38
  Speaker 1: I think it's just worded a little weird, so okay, so it's funny because the doctor is weird.
• 5:44
  Speaker 1: I put butchers last and Mazah Faryon.
• 5:47
  Speaker 1: Mazah Faryon, he's the guy that did the food compass, or he's part of the food compass.
• 5:51
  Speaker 1: You remember that?
• 5:51
  Speaker 1: Yeah, yeah, he's the same guy, okay, yes.
• 5:55
  Speaker 1: Um, yeah.
• 5:55
  Speaker 1: So and I think basically in his little description area is his reasoning is because you know, we should just be focusing on minimally processed kind of whole foods, which is definitely, you know, true, I think you can get caught, kind of caught up in calories.
• 6:10
  Speaker 1: However, like as you'd ever I think most of us know listening calories are what decide that you lose or getting white.
• 6:18
  Speaker 1: You're in a calorie surplus.
• 6:19
  Speaker 1: You can't wait.
• 6:19
  Speaker 1: If you're a calorie deficit, you lose weight.
• 6:21
  Speaker 1: So you know you can't break the laws of thermodynamics.
• 6:25
  Speaker 1: I just think he's trying to get at something and the way it's worded is a little odd.
• 6:29
  Speaker 1: What do you?
• 6:30
  Speaker 2: think Well, the thing with that, of course, is that calories in and calories out are affected by so many things.
• 6:39
  Speaker 2: Right, but they do inevitably come back to calories and calories out, so it is kind of the most important factor in that it's the end of the equation.
• 6:52
  Speaker 1: But there's so many factors that go into that, so by focusing on whole foods, you can kind of control a lot of those other factors.
• 6:58
  Speaker 1: You know you'll feel more full, even like you want to come to whole foods.
• 7:02
  Speaker 1: You know it's funny because people say like, oh, we can't digest ultra processed foods.
• 7:06
  Speaker 1: Actually it's not.
• 7:07
  Speaker 1: We digest ultra processed foods, like even that, because it's processed out where whole foods.
• 7:12
  Speaker 2: Yeah, that's the problem with them.
• 7:14
  Speaker 1: Your body can't even absorb as many calories because they're in their whole form.
• 7:17
  Speaker 1: It's just more difficult to break down higher thermodynamics, food, all this stuff.
• 7:20
  Speaker 1: So I'm not going to say that this is a myth, so I'm not going to give this one a myth.
• 7:27
  Speaker 1: I'm going to say this one word weird has a good, some good points.
• 7:32
  Speaker 2: I would lean towards this not being a myth, again, like there is so many factors that it's.
• 7:38
  Speaker 2: There's not to deny that there's a lot of important factors that go into weight loss.
• 7:43
  Speaker 2: Like Liam said, there's your actual overall nutrition, but there's also social, economic factors, such as what you have access to, what your finances are, where you live.
• 7:55
  Speaker 2: All of these different things play into it, but at the end of that entire equation is still the calories and calories, all the calories, whether you lose or gain weight.
• 8:05
  Speaker 1: It's just I think we can get a little hyper focused on it.
• 8:07
  Speaker 1: You know, sometimes, especially the gym bros, you know you're trying to count every gram of rice crispy treat that you had.
• 8:13
  Speaker 1: It's like you know.
• 8:14
  Speaker 1: Okay, now we're getting a little.
• 8:15
  Speaker 1: It's the wheat's here, so yeah it's.
• 8:20
  Speaker 2: it's kind of like it is the.
• 8:22
  Speaker 2: It is the end of the equation, like I said, but it's not what you should be focusing on, focusing on all the other stuff, and in that case, yes, it is.
• 8:31
  Speaker 2: It's so hard to place it, like you were saying, because there's all these other factors are kind of what you should be focusing on, but they all lead into calories and calories.
• 8:44
  Speaker 1: It's just he's saying it and kind of maybe and maybe that's the point of it is to be.
• 8:48
  Speaker 1: You know like.
• 8:49
  Speaker 1: You know what's the word I'm looking for here.
• 8:52
  Speaker 1: He's just like get attention with it.
• 8:54
  Speaker 1: You're like Whoa, what do you mean?
• 8:55
  Speaker 1: Calories and calories out.
• 8:56
  Speaker 1: He's actually grabbing attention.
• 8:57
  Speaker 1: Yeah, I guess he's actually grabbing, like maybe that's what's supposed to be.
• 8:59
  Speaker 1: I don't know, we'll go Ellen's look at it.
• 9:02
  Speaker 1: So we're saying two per three, for right now We'll say two per yeah.
• 9:06
  Speaker 1: Myth number four people with tattoo diabetes shouldn't eat fruit.
• 9:10
  Speaker 1: So this one, yeah.
• 9:12
  Speaker 1: I mean, do all people with diabetes have to avoid all food?
• 9:16
  Speaker 1: Obviously not right.
• 9:18
  Speaker 1: But you know, there's just a lot.
• 9:21
  Speaker 1: It just it really depends on a person's level of insulin resistance, what type of fruit they're eating.
• 9:28
  Speaker 1: Of course you know some are to be higher in sugar berries or lower sugar, high in fiber, tropical fruits like but the rest of their diet looks like a little more sugar, and everyone's response is differently.
• 9:39
  Speaker 1: Like you talk to people with type two diabetes because they're like oh yeah, I can eat, you know this, just five.
• 9:43
  Speaker 1: But the other thing, you know, actually spikes my insulin like crazy and it shouldn't do that, but it just does for me.
• 9:49
  Speaker 1: So I say like really want to talk with your doctor and monitor your blood sugar and really see what what works for you.
• 10:00
  Speaker 2: Additionally, a lot of fruit has fiber in it and the fiber is going to slow that digestion down as long as you're eating the whole juices of course, will spike around, so a lot more than you know.
• 10:11
  Speaker 1: then a whole fruit, but the level of fiber and the level of sugar just depends on the fruit and then depends again on the person's reaction to said fruit.
• 10:21
  Speaker 1: So you know, try it out, see how you respond and you know adjust accordingly.
• 10:26
  Speaker 1: But I would say, yeah, there's a myth that they shouldn't eat it Like I don't think.
• 10:32
  Speaker 1: You know, you have to do my diabetes.
• 10:34
  Speaker 1: Never eat fruit Like that's, yes, that's, that's a bit.
• 10:37
  Speaker 2: Yeah, like any given person with type two diabetes, there's going to be some sort of fruit that they can eat.
• 10:42
  Speaker 1: No way to find something, and you know, balance it with other things in a whole, in a meal it's yeah, and that's the other thing is that you don't necessarily have to eat the fruit in isolation.
• 10:51
  Speaker 2: you can eat it with another part of the meal.
• 10:53
  Speaker 2: That is going to slow down the digestion, and that's the spike.
• 10:56
  Speaker 1: Exactly I like to mix my fruit with like cottage cheese.
• 10:59
  Speaker 1: I like cottage cheese man.
• 11:00
  Speaker 1: People really hate it.
• 11:01
  Speaker 1: On cottage cheese, listen, it's not that bad.
• 11:04
  Speaker 1: All right, I get it.
• 11:05
  Speaker 1: The texture is a little weird, I understand that, but you know like it's, it's cream, it's, you know it's.
• 11:12
  Speaker 1: It's sort of cheesy.
• 11:14
  Speaker 1: It's not really cheesy, but it's cheesy in a way and it's like you blend it up.
• 11:18
  Speaker 1: That's a great little thing.
• 11:19
  Speaker 1: Good culture cottage cheese not a sponsor of the podcast, but also still really good.
• 11:23
  Speaker 1: I mix it with some fruit, it's with some pineapple, it's delicious.
• 11:28
  Speaker 1: Cottage cheese rant over Shoot what was I going to say?
• 11:32
  Speaker 2: That's my cottage cheese rant for the episode Every episode now will have a cottage cheese.
• 11:35
  Speaker 2: You're mini you're mini rant.
• 11:38
  Speaker 2: Okay, there we go.
• 11:39
  Speaker 1: Well we go Now and now is.
• 11:42
  Speaker 2: I need to just like dub in some special music when you go off on a rant.
• 11:49
  Speaker 1: That would be cool.
• 11:51
  Speaker 2: If we add the rights to that, I forget about it.
• 11:53
  Speaker 1: We put it in copyright.
• 11:54
  Speaker 2: Unfortunately we don't have the rights.
• 11:55
  Speaker 2: We'll try to find something similar.
• 11:57
  Speaker 1: Number five is okay based or plant milk is healthier than dairy milk.
• 12:03
  Speaker 1: I guess we'll say that one is a myth.
• 12:05
  Speaker 1: So we're going to say three, three for four.
• 12:07
  Speaker 1: Number five plant based milk is healthier than dairy milk.
• 12:11
  Speaker 1: Health like, what is?
• 12:12
  Speaker 1: What is healthier?
• 12:14
  Speaker 1: What do you?
• 12:15
  Speaker 1: Mean healthier for who and how and why.
• 12:18
  Speaker 1: Like it's for someone who's lactose intolerant, it's definitely it's healthier for them.
• 12:25
  Speaker 1: So they're not pooping, they're like exactly yeah.
• 12:28
  Speaker 1: Um, but like I don't really, this one's just kind of, it's kind of weird to me.
• 12:35
  Speaker 2: They, they're not come.
• 12:36
  Speaker 2: The thing is they're not.
• 12:38
  Speaker 2: You shouldn't be comparing yeah they're two different things.
• 12:40
  Speaker 2: They like yes, they're, we call it milk, but there's still two different things.
• 12:45
  Speaker 2: They still to serve two different functions in your diet.
• 12:47
  Speaker 2: They have two different Nutrient profiles, although, yes, they do try to make the plant milk right mimic Dairy milk by adding calcium to it, and such Apples are healthier oranges.
• 13:01
  Speaker 1: What.
• 13:01
  Speaker 1: Exactly good like Whichever one you want, and I guess I mean I'm trying to see where this person is coming from and I guess like there's been a push towards like Plant milks and there's probably there probably are people kind of you know Deconizing a bit.
• 13:16
  Speaker 1: You know milk now, but I mean I don't know, I don't.
• 13:20
  Speaker 1: I don't really agree with this one because I think both are are great options and me it's kind of silly but I guess that's what she's saying.
• 13:26
  Speaker 1: It's like is what there's.
• 13:28
  Speaker 1: People are saying plant milk is healthier, when it's really not so.
• 13:31
  Speaker 1: I guess that is kind of true.
• 13:32
  Speaker 1: It's a mill, so yeah, I guess it is yeah, myth, because it is a myth, milk, milk.
• 13:37
  Speaker 1: But a milk myth, the milk myth, the milk myth is milk Is the milk man both are great.
• 13:47
  Speaker 1: Pick which one you like.
• 13:48
  Speaker 1: You know, and if you were looking, I guess it is healthier because you know you get like all milk that's 30 calories, or even skin milk is what?
• 13:58
  Speaker 1: 90, 80 calories per sir.
• 14:00
  Speaker 1: You know, per sorry.
• 14:02
  Speaker 2: So but, and again that goes back to they're different things that serve different purposes and different people's diet.
• 14:09
  Speaker 2: Like I've.
• 14:11
  Speaker 2: I've used both and I've used them for different purposes.
• 14:15
  Speaker 2: Like Liam said, I, if I would.
• 14:17
  Speaker 2: When I was heavier and I was trying to lose weight, I used a little bit more of some Almond milk just to lower the calories, whereas these days I drink those high protein.
• 14:28
  Speaker 1: Yeah, cuz I don't need to lose weight and I want a protein.
• 14:31
  Speaker 1: I don't know, I guess.
• 14:32
  Speaker 1: I guess we'll say it's a myth, sure, consolidate, even though it's a little weird.
• 14:36
  Speaker 1: So we'll say four or five.
• 14:39
  Speaker 1: Castle say five, still weird.
• 14:42
  Speaker 1: What, why don't you number six?
• 14:45
  Speaker 1: Well, number six is and I'm gonna, like I'm gonna say this is a myth right off the bat white potatoes are bad for you, maybe not big as one of the biggest myths ever.
• 14:56
  Speaker 1: Meal right to the next episode, it's all just about oatmeal.
• 15:01
  Speaker 1: The open episode 10 oatmeal.
• 15:06
  Speaker 2: Your peasant 10 peasant oats.
• 15:10
  Speaker 1: Um, why?
• 15:11
  Speaker 1: Yeah?
• 15:11
  Speaker 1: White potatoes are great, you know, one of the highest sources of potassium, which most of us aren't really getting enough of like, and there's their.
• 15:18
  Speaker 1: Their highest, I'd say like boiled plain potatoes are highest, I'd say the solar type on the satiety index.
• 15:23
  Speaker 1: You know, they tested them and they yeah they are so satiating.
• 15:28
  Speaker 1: You're trying to lose weight and it's people say like yo, you're trying to lose weight, you should have cut out cards, sony potatoes.
• 15:32
  Speaker 1: You're like whoa, you're doing the fucking opposite of what you know.
• 15:36
  Speaker 1: And so yeah, and I've talked about it before, like you know, potatoes versus potato chips, potato chips or fries, they're way more calories because of the oil, and I feel like that's where some of this comes from.
• 15:46
  Speaker 1: You know, right?
• 15:50
  Speaker 1: Yeah, people think about the, the fried and a baked potato that has a bunch of sour cream and then cheese and then bacon and cheese.
• 15:57
  Speaker 1: Okay, now we're starting to get into a little bit, but just regular potatoes.
• 16:03
  Speaker 1: People always ask me oh yeah, we got to answer you are.
• 16:06
  Speaker 1: Is air fried?
• 16:06
  Speaker 1: Okay, yes, absolutely yes, yes, yes, I love.
• 16:10
  Speaker 1: Their fried is great, you know.
• 16:12
  Speaker 1: Bake them in your oven.
• 16:13
  Speaker 1: If you have an air fryer, use a little bit of oil, just dial them, drown them in it, you know, and they're great.
• 16:20
  Speaker 1: Like that's awesome.
• 16:21
  Speaker 1: The potatoes are awesome.
• 16:22
  Speaker 1: Sweet potatoes are also awesome.
• 16:23
  Speaker 1: They was get a bit more of a halo for some reason whenever.
• 16:27
  Speaker 1: Both are great.
• 16:28
  Speaker 1: All potatoes, little baked potatoes.
• 16:30
  Speaker 1: Sure you, con gold brusett, I don't rent potatoes.
• 16:34
  Speaker 1: I don't know that many types of potatoes.
• 16:37
  Speaker 2: Whatever?
• 16:37
  Speaker 2: Just these potatoes, and don't you despise them season season your food hot take.
• 16:43
  Speaker 2: Seizing your food.
• 16:45
  Speaker 1: People should season your food.
• 16:46
  Speaker 1: Okay, oh, yes, man, five or six.
• 16:49
  Speaker 1: You know, you should never feed peanut products to your children within the first few years of life.
• 16:56
  Speaker 1: Oh yeah, so I looked into this a little bit before In the past because, yeah, we Because you're having a child because I refused to have my child allergic to peanuts.
• 17:08
  Speaker 1: I will not let that happen.
• 17:09
  Speaker 1: I too many, and my nephew's allergic to peanuts and already and he's only like six months old.
• 17:17
  Speaker 1: That's funny to say that, because before you know they're people are saying like don't give them peanuts so that you don't cause an allergy.
• 17:22
  Speaker 1: But what they're seeing now is that if you should start giving me peanuts, small amounts, very small amounts to your child of Round six to eight months, like start around there.
• 17:35
  Speaker 1: Oh, this one even says four to six months in her little description.
• 17:38
  Speaker 1: So Early on, yeah, to give her.
• 17:41
  Speaker 1: So Oakley's two, and another couple months I'd give her a little bit of peanuts.
• 17:44
  Speaker 1: See, no, she does.
• 17:46
  Speaker 1: So, yeah, you know, like we bet, and the whole idea behind that is so that you kind of introduce the Food to them so they, you know, hopefully don't develop the allergy Because you know it's just, it's just your body freaking out.
• 18:01
  Speaker 1: What do you have?
• 18:01
  Speaker 1: An allergy to fruit, that food?
• 18:02
  Speaker 1: That's just your body going.
• 18:03
  Speaker 1: Holy shit.
• 18:04
  Speaker 1: What the hell is this?
• 18:04
  Speaker 1: We got to attack it and you don't want your body.
• 18:07
  Speaker 2: To do that.
• 18:08
  Speaker 2: Just have an epi-pin handy, if you can.
• 18:11
  Speaker 2: My sister, when she tried peanuts with my nephew, they did not expect the allergy and they had to rush to hospital with them.
• 18:21
  Speaker 1: He's fine, he's fine, but you know it's one of those scary parenting moments.
• 18:25
  Speaker 1: So yeah, that's a myth.
• 18:27
  Speaker 1: You know a little bit early on what doesn't kill you makes you stronger, except for lots of diseases that cripple you.
• 18:34
  Speaker 1: And we're going on foot.
• 18:36
  Speaker 1: You have for number eight, Rob.
• 18:39
  Speaker 2: Well, this number eight happens to be one that you deal with a lot, and that's Protein and plants is in come how?
• 18:46
  Speaker 1: many times have you heard that you got incomplete protein?
• 18:48
  Speaker 1: It's complete protein, that we want, a complete protein from plant foods.
• 18:51
  Speaker 1: You have to combine them.
• 18:52
  Speaker 1: Now there is proof to this and that most plants are low in some Amino acids because we're not essential amino acids that we need to get from our diet.
• 19:06
  Speaker 1: We can't make, so we need to get those and you know so.
• 19:09
  Speaker 1: So some like beans will be low in one amino acid and then rice will be low in a different amino acid.
• 19:15
  Speaker 1: So if you eat them both, then that makes a more well-rounded amino acid profile and then you get the complete protein.
• 19:24
  Speaker 1: That's like a pro.
• 19:25
  Speaker 1: Here you go.
• 19:26
  Speaker 1: What's the what's kind of the issue with that?
• 19:28
  Speaker 1: I'm Rick, I'm reading ahead, I know.
• 19:34
  Speaker 2: I was letting you.
• 19:38
  Speaker 1: What's the?
• 19:38
  Speaker 2: problem with this whole idea.
• 19:40
  Speaker 2: The problem is that Plants actually do have all the amino acids.
• 19:45
  Speaker 2: Like you said, they they may have small amounts here or there, but the other thing is we are not eating one single thing in isolation.
• 19:57
  Speaker 2: Whenever we look at these things, people are always like, oh, you can't have this, because, right, if you only ate this, then you would be missing this and this, and it's.
• 20:07
  Speaker 2: You're not eating, just that.
• 20:08
  Speaker 2: We eat lots of different foods.
• 20:12
  Speaker 2: Even when you're on a vegetarian diet or a plant based diet or whatever, you are still eating several different foods.
• 20:20
  Speaker 2: You're going to get the different amino acid profiles, just naturally.
• 20:25
  Speaker 1: This is, you know, for people in, like, developed countries.
• 20:27
  Speaker 1: There are certain situations of people who are in developing countries.
• 20:31
  Speaker 1: Maybe their only source of protein is wheat.
• 20:35
  Speaker 1: Ok, so like if your only source of protein comes from one plant and it's not, you know, one of the quote, unquote complete plant proteins which you know, like soy and quinoa, if you could, like buckwheat, have a more well-rounded amino acid profile.
• 20:52
  Speaker 1: If it's, you're just eating wheat, then you might be likely you might not be getting all the essential amino acids.
• 20:57
  Speaker 1: But also, if you, if you eat enough of it like you, will still get all the protein you need because of its low in a certain amino acid, if you eat enough of it, you'll still get that amino acid.
• 21:07
  Speaker 1: Just you have to eat more.
• 21:08
  Speaker 1: So this is huge myth.
• 21:11
  Speaker 2: I see all the time and we're also talking to just the general populace Like, if you are a bodybuilder, then you need to be a little bit more specific about what you're eating.
• 21:24
  Speaker 2: By all means, you can still get big.
• 21:28
  Speaker 1: That will be combined with others.
• 21:30
  Speaker 2: You just have to be making sure that you're getting a good mix of that.
• 21:33
  Speaker 1: It's not super difficult in our modern world where we have a bunch of different options.
• 21:37
  Speaker 1: You have a diverse diet.
• 21:38
  Speaker 1: You're good, don't worry about it, you're fine.
• 21:40
  Speaker 1: That is eight.
• 21:42
  Speaker 1: Sorry, seven for eight.
• 21:43
  Speaker 1: Yeah, so we'll say seven for eight, that's.
• 21:45
  Speaker 1: You know also these.
• 21:46
  Speaker 2: Seven for eight.
• 21:47
  Speaker 1: Yeah, let's see Number nine Eating soy-based foods can increase the risk for breast cancer.
• 21:54
  Speaker 1: Yeah, that's something I've definitely seen a lot and a lot of the soy concerns, I guess I'll say really come back to like studies of like 90s, early 2000s where they did a lot of research in like rats.
• 22:08
  Speaker 2: Well, and before that even a lot of the soy stuff actually dates back to racism during colonialism.
• 22:17
  Speaker 2: I guess it's easy to follow.
• 22:19
  Speaker 1: If you go further back, yeah, it's the people scared of.
• 22:23
  Speaker 1: You know Asian cultures, the different and weird world.
• 22:26
  Speaker 1: You know humans we suck, that's stuff you know, and then that carry over.
• 22:32
  Speaker 1: And then there was research kind of in like animal studies and vitro showing that there's potential because plants do have their own form of estrogen, phytoestrogens, and so soy is higher in phytoestrogens.
• 22:44
  Speaker 1: You have these isoplabones.
• 22:45
  Speaker 1: People were worried that those would increase the amount of estrogen in humans but later, as you know, we did more research, as we should do.
• 22:55
  Speaker 1: You know, we've seen multiple meta-analysis studies of studies showing that they really not only don't increase your risk for cancer but even have the potential to lower your risk for cancer, to fight against cancer.
• 23:08
  Speaker 2: Yeah, because there is two estrogen receptors and the phytoestrogens in soy attached to the other receptor and can actually help prevent that cancer.
• 23:23
  Speaker 2: So as well as they also prevent, like feminization people talk about soy boy and man boobs, so it doesn't actually cause that.
• 23:32
  Speaker 1: There's case studies of people who drink gallons of soy milk in a day.
• 23:35
  Speaker 1: And again it goes back to us Are you only eating this food?
• 23:38
  Speaker 1: It's so I always find this argument just so dumb.
• 23:42
  Speaker 1: Like, well, if you only ate, that it'd be bad.
• 23:44
  Speaker 1: No shit, ok.
• 23:45
  Speaker 1: So don't only eat soy.
• 23:47
  Speaker 1: Have it as a part of your diet, eat a serving a day, a couple servings a day, a few servings a day, a few servings a week and it's.
• 23:56
  Speaker 1: But it's also.
• 23:57
  Speaker 1: I've looked into this, I've listened to other podcasts on this.
• 23:59
  Speaker 1: It's kind of tough to study soy because in America we don't eat a lot of soy.
• 24:04
  Speaker 1: So when you have like two groups and one is a low soy consuming diet and one is a high soy, for us high soy means like twice a week, you know, like our high, so like our consumption in the high and relatively is not high.
• 24:18
  Speaker 1: So if you look at studies in Asia where high is two servings a day, then you really start to see these the risk for cancer being a, you know, lowering.
• 24:30
  Speaker 1: You know the isoflabons actually found to be beneficial.
• 24:34
  Speaker 1: So yeah, all soy, like edamame, tempeh, tofu, miso, soy milk, all these things are great.
• 24:42
  Speaker 1: I like soy milk in my coffee, I like tempeh, I like tofu.
• 24:45
  Speaker 1: I probably eat it like once a day, once every other day.
• 24:49
  Speaker 1: It's great.
• 24:50
  Speaker 1: Don't worry about it.
• 24:51
  Speaker 1: That's what your testosterone.
• 24:53
  Speaker 2: I'm going to be making tofu tonight.
• 24:54
  Speaker 1: Prep some tofu for a video.
• 24:55
  Speaker 1: I'll be coming back soon.
• 24:56
  Speaker 1: I did for like a meal prep tofu thing.
• 24:59
  Speaker 1: I love it.
• 25:00
  Speaker 1: It's so cheap too, like it's such a cheap.
• 25:02
  Speaker 1: It's one of the cheapest you know sources of protein.
• 25:05
  Speaker 1: Protein it's like the most expensive macro nutrient.
• 25:09
  Speaker 1: So you know, add some soy in there.
• 25:10
  Speaker 1: It's, it's inexpensive, it's versatile and it's it's really good.
• 25:14
  Speaker 1: We see a lot of we I'm not getting into the weeds, but like there are, I've seen multiple studies where you know if you replace some of the animal sources of protein that you eat with plant ones, it can you know it's associated with the reduced risk of various different diseases.
• 25:28
  Speaker 1: That's not to say to go vegan, that's not to say go to vegetarian.
• 25:31
  Speaker 1: As I say, this is a good cut out all the meat.
• 25:33
  Speaker 1: I can constantly get that.
• 25:34
  Speaker 1: Just add a few more plant proteins like soy to your diet and it very well could, you know, be help promoting, I guess.
• 25:43
  Speaker 2: I'm going to have to release the video of this rat, because everybody's going to hear the thunk of you hitting your hand on the desk.
• 25:51
  Speaker 2: Like Liam is so passionate about this, he's you know doing the hand on the desk thing as he's talking and you guys are hearing that thunk.
• 25:57
  Speaker 2: I am passionate about it.
• 25:58
  Speaker 1: After release the video and stop eating banana laffy taffy.
• 26:02
  Speaker 1: If I can just do those two things, I'm happy.
• 26:05
  Speaker 1: That's a fact set out to do.
• 26:07
  Speaker 1: Give them a little happy, tap me more of the other flavors and also don't worry about soy.
• 26:15
  Speaker 1: It's great for you.
• 26:16
  Speaker 1: Just don't go create, obviously.
• 26:18
  Speaker 1: Don't go insane and enjoy in a healthy diet the they.
• 26:28
  Speaker 2: And for my thunk here the whole soy thing, the whole soy boy thing as well as MSG and all that All of that dates back to racism.
• 26:40
  Speaker 2: Again, like I said, with colonialism in Asia.
• 26:43
  Speaker 2: We need to stop doing that.
• 26:45
  Speaker 1: Stop being racist.
• 26:47
  Speaker 1: That's pretty much it.
• 26:50
  Speaker 1: That's the aim of this episode Don't be racist.
• 26:53
  Speaker 1: And then people are going to come down and go what in the world?
• 26:56
  Speaker 1: Where is this going to go?
• 26:57
  Speaker 1: And then they get here.
• 26:59
  Speaker 2: Now they're happy.
• 27:00
  Speaker 1: We need to do a hook for this episode with this.
• 27:01
  Speaker 1: Just us talking about this.
• 27:03
  Speaker 1: We're like don't be racist.
• 27:04
  Speaker 1: And then people click on it like, oh, finally got there.
• 27:08
  Speaker 2: Boom, okay, we're just.
• 27:11
  Speaker 2: We're just going to end this episode just screaming at each other Don't be racist.
• 27:15
  Speaker 2: We're pounding our face on the desk.
• 27:20
  Speaker 1: Yes, so that was excellent.
• 27:21
  Speaker 1: We got one more.
• 27:22
  Speaker 1: Why don't you read the last one?
• 27:25
  Speaker 2: Myth number 10.
• 27:26
  Speaker 2: Fundamental nutrition advice keeps changing a lot, yeah.
• 27:33
  Speaker 1: So I mean and because we hear this all the time like you know, like, oh, the food pyramid was terrible and you know, the eggs were bad, now they're good.
• 27:43
  Speaker 1: Then they were bad, now they're good, and fat was bad, now it's good.
• 27:46
  Speaker 1: But when you really look at it, like, yes, things, obviously things are going to change.
• 27:50
  Speaker 1: Always as we do more research and we discover things, things are going to change, and I, people see that it's a bad thing and I find that a little strange.
• 27:56
  Speaker 1: We see this all the time, even with, like, politicians oh, he changed his mind.
• 27:59
  Speaker 1: Oh, you mean, he learned something and he changes my because of what he learned, and that's terrible.
• 28:04
  Speaker 1: Got it?
• 28:04
  Speaker 1: Um, I, you know things are going to change as we learn and as we conduct more research.
• 28:12
  Speaker 1: However, however, however, just the table, however, however, however however, really at the end of the day, it's really always has been pretty similar in that we should be eating, you know, more whole foods, more complex carbs, more fruits and vegetables, more nuts, seeds, lagoons, more lean meats, more fatty fish.
• 28:35
  Speaker 1: Limiting, you know, processed foods, limiting you know, all those high fat, high sugar foods.
• 28:41
  Speaker 1: Um, and you know I yeah, I don't know you take a rub.
• 28:44
  Speaker 1: It just seems kind of weird that, like we think it's like changed drastically every year.
• 28:49
  Speaker 1: I don't know, I think it's a little, I think it's all strange.
• 28:52
  Speaker 2: Yeah, there's the um.
• 28:54
  Speaker 2: There's a couple of videos regarding like how advertising changed, how we eat in, like the thirties and forties which they're talking about, how breakfast became a thing and how we started eating grains for breakfast and stuff like that.
• 29:11
  Speaker 2: But you look at a recipe book from the nineteen hundreds or earlier.
• 29:16
  Speaker 2: They all had breakfast, they all had grains for breakfast.
• 29:20
  Speaker 2: They had things like pancakes and oatmeal and stuff like that.
• 29:23
  Speaker 2: It hasn't changed.
• 29:23
  Speaker 2: We haven't actually changed for a long time, for a long, long before.
• 29:28
  Speaker 1: And I do get, like you know, obviously, like corporations are going to have sway, they're going to have money, they're going to have influence, they're going to have all these things and yeah, yeah, are they going to try and get their products seen more favorably?
• 29:38
  Speaker 1: Of course they are like whatever I sell, I'm going to be like yeah, my product sucks, don't buy it.
• 29:44
  Speaker 1: I could promote.
• 29:46
  Speaker 2: I could promote some benefits of it.
• 29:48
  Speaker 1: And so I I'm trying to see, you know, I'm trying to get to like both sides here, like I do get it like sugary cereals, you know, having that every day, Is that the most optimal?
• 29:58
  Speaker 1: You know, probably not.
• 29:59
  Speaker 1: But like they do promote more whole grains, you know, which have been shown to, you know, reduce risk for disease.
• 30:06
  Speaker 2: That comes down to like just our food options and stuff like that have evolved, but the advice behind that, the actual fundamental nutrition advice, is still don't eat too much of it.
• 30:20
  Speaker 2: Eat a variety of things.
• 30:21
  Speaker 2: Have plenty of plants in your diet and even like stuff like that.
• 30:26
  Speaker 1: I believe like I spent a while because we haven't had the food pyramid since 2011, 2009, somewhere around there.
• 30:32
  Speaker 1: I spent a while because I looked it up.
• 30:34
  Speaker 1: I have no idea because that's your American thing.
• 30:36
  Speaker 2: We got the food rainbow, so I think in 2010-ish we got rid of it.
• 30:39
  Speaker 1: People don't even know it's gone.
• 30:40
  Speaker 1: And even when we had it, it was like, when you're going to eat grains, eat at least 50% of them, at least 50% from whole grains.
• 30:47
  Speaker 1: And so you know like people are like, oh, they're telling us to eat more processed grains.
• 30:52
  Speaker 1: It's like no, they're encouraging you to try and eat more whole grains.
• 30:55
  Speaker 1: And now there's been a pushback against whole grains and we're getting that we're in the lower car, the higher fat mentality.
• 31:02
  Speaker 1: So again, it's going to have been flowed.
• 31:04
  Speaker 1: Now we have the my plate, which I actually kind of like better.
• 31:07
  Speaker 1: Is it perfect?
• 31:08
  Speaker 1: No, but you know you have a little play and it shows you yours, your protein, here's your vegetables, here's the little dairy, all the sort of stuff.
• 31:15
  Speaker 1: So I like that a little bit better.
• 31:17
  Speaker 1: If you haven't looked into it, look up my play.
• 31:18
  Speaker 1: I think it's very helpful to give you a very basic, just like here's how to create a balanced meal.
• 31:25
  Speaker 1: How much easier, yeah.
• 31:27
  Speaker 2: The foods that we have.
• 31:28
  Speaker 2: The.
• 31:29
  Speaker 2: What's the word I'm looking for here?
• 31:32
  Speaker 2: Don't be racist.
• 31:33
  Speaker 2: Don't be racist.
• 31:37
  Speaker 1: That's the word I'm looking for.
• 31:38
  Speaker 1: The foods that we have don't be racist.
• 31:45
  Speaker 2: So, like the foods that we have, the trends and everything around food, what's popular or not, the what we're fearful of them at the moment, those all change but the actual advice hasn't really changed much, I mean people always ask like what's the healthiest diet?
• 32:01
  Speaker 1: Like I don't think there is an healthiest diet.
• 32:02
  Speaker 1: But all the healthy diets do have things in common lots of fruits, lots of vegetables, legumes, you know like, like whole grains, like we were just talking about.
• 32:13
  Speaker 1: Like they all have those things in common.
• 32:14
  Speaker 1: So focus around that and that's pretty much that has been the advice.
• 32:18
  Speaker 1: Little things will change and people constantly harp on like all the eggs and whatnot, like we are still learning, we are still figuring, you know things out.
• 32:25
  Speaker 1: So advice will change slightly, but fundamentals remain the same.
• 32:32
  Speaker 2: Yeah, there's a lot of critique towards people saying that the fundamentals don't work, all the nutrition advice doesn't work, the food pyramid doesn't work, etc.
• 32:42
  Speaker 2: Etc.
• 32:42
  Speaker 2: It's like nobody follows them.
• 32:44
  Speaker 1: That's why they don't work.
• 32:45
  Speaker 1: Nobody follows them.
• 32:46
  Speaker 2: Everybody's too busy bouncing from this to that, scared of this, instead of actually just doing this basic stuff that we try to teach.
• 32:55
  Speaker 1: So actually follow the food pyramid.
• 32:57
  Speaker 1: They're health improved.
• 32:58
  Speaker 1: But people didn't follow it.
• 33:00
  Speaker 1: So, like how are you going to say it didn't even work if we didn't follow it?
• 33:03
  Speaker 1: Was it perfect?
• 33:04
  Speaker 2: No, but you it's just yeah, yeah.
• 33:08
  Speaker 2: So many people say that if the food pyramid works, then why are we, why do we have obesity?
• 33:13
  Speaker 2: I don't get that reasoning.
• 33:15
  Speaker 1: It's total, just nonsense.
• 33:17
  Speaker 1: So like if we had this, why is it still a problem?
• 33:21
  Speaker 1: What?
• 33:22
  Speaker 1: Well, because of racism Again.
• 33:25
  Speaker 2: Don't be racist, it's not that hard people Because of racism.
• 33:29
  Speaker 1: So yeah.
• 33:30
  Speaker 1: I would say that was a myth.
• 33:31
  Speaker 1: So really, at like this whole list, there's only one I think we really had the you know problem with, which was the cowards and cowards and we kind of see right and the milk like is a little weird.
• 33:44
  Speaker 1: But, like you know, out of all these as a whole I'd say it's a.
• 33:47
  Speaker 1: It is a good list, you know.
• 33:50
  Speaker 1: You agree, we need to sort of exnate some of these myths just to make it a little more simple.
• 33:57
  Speaker 1: It's not.
• 33:58
  Speaker 1: It doesn't have to be complicated.
• 34:00
  Speaker 1: No, because everything should be in.
• 34:03
  Speaker 2: Oh in racism.
• 34:05
  Speaker 1: No, everything shouldn't be in racism.
• 34:06
  Speaker 1: Everything should be in moderation.
• 34:10
  Speaker 2: We have one more and we have racism.
• 34:12
  Speaker 2: We were telling people not to do.
• 34:14
  Speaker 1: And I said what should it be in?
• 34:16
  Speaker 1: And you said racist.
• 34:19
  Speaker 2: You said the opposite of the thing.
• 34:20
  Speaker 2: We just yelled at people about.
• 34:21
  Speaker 2: We never get to 20,000 downloads.
• 34:28
  Speaker 1: We're never going to get there, oh my gosh, my dog is trying to break into my room to yell at you.
• 34:35
  Speaker 1: So everything should be in moderation, which is the name of our podcast, which is what I was looking for.
• 34:43
  Speaker 2: And then don't be racist.
• 34:45
  Speaker 1: That's how we were supposed to end it.
• 34:46
  Speaker 1: We kind of fumbled that at the end, but overall I still say this is a decent episode.
• 34:51
  Speaker 1: Six out of 10.
• 34:52
  Speaker 1: Don't be racist.
• 34:57
  Speaker 2: Don't be racist, don't be racist, don't be racist.