Latest / In Moderation / Secret Nutrient Dense Food Options: Nutrivore Wisdom with Dr. Sarah Ballantyne

Transcript

Secret Nutrient Dense Food Options: Nutrivore Wisdom with Dr. Sarah Ballantyne · In Moderation

• 0:18
  Speaker 1: Hey, liam, liam, hi, Guess what.
• 0:22
  Speaker 2: Chicken butt yes, yeah, good night everybody, that's the end of the show.
• 0:27
  Speaker 1: Okay, but you know what?
• 0:30
  Speaker 1: Today is going to be an extra special episode.
• 0:33
  Speaker 1: You want to know why.
• 0:33
  Speaker 1: You want to know why you want to know why.
• 0:35
  Speaker 2: Does it have something to do with the guest we have on?
• 0:39
  Speaker 1: It does have something to do with the guest we have on.
• 0:42
  Speaker 1: Do you know what it is?
• 0:43
  Speaker 1: No guest we have on.
• 0:59
  Speaker 2: It does have something to do with the guest we have on.
• 1:00
  Speaker 2: Do you know what it is?
• 1:01
  Speaker 2: No, we have ex-improv actress dr sarah ballantyne on the show.
• 1:02
  Speaker 2: How did you know that?
• 1:03
  Speaker 2: I know everything.
• 1:03
  Speaker 2: I don't think I've ever been less surprised by anything.
• 1:05
  Speaker 3: To be perfectly honest with you, that like totally tracks.
• 1:06
  Speaker 3: Yep, I was a professional improviser up until the pandemic.
• 1:10
  Speaker 3: Up until the pandemic.
• 1:12
  Speaker 2: So that shit's recent.
• 1:14
  Speaker 3: Oh yeah, no, and my husband and I were on a team together, so it was like a shared hobby.
• 1:20
  Speaker 3: Our team was called the awkward selfies awkward selfies.
• 1:27
  Speaker 2: Yeah, I feel like it's usually more punny.
• 1:29
  Speaker 2: I feel like the improv things are usually more punny um, I I it.
• 1:36
  Speaker 3: I don't know.
• 1:36
  Speaker 3: It was like an inside joke thing, right, how did?
• 1:39
  Speaker 2: you get like what, how's how?
• 1:41
  Speaker 3: um.
• 1:43
  Speaker 3: So my uh, my husband, we both were like theater kids in high school yeah and then my husband had done some theater in grad school as well.
• 1:53
  Speaker 3: Um, I was too busy doing graduate school to have hobbies like theater.
• 1:59
  Speaker 3: Um, but he's an astrophysicist so you know they have different kinds of schedules okay um, yeah, um, and so I was a few years ago, we had already been, we live in atlanta and we'd already been here for a few years and like, met nobody, like we had no friends and so what does one do, but start an improv?
• 2:19
  Speaker 3: well, how else do you make friends?
• 2:20
  Speaker 3: Honestly, we went to.
• 2:21
  Speaker 3: We started off by going to classes, so we started off by like, and we went on different nights of the week because we, like, had little kids at the time, so we we needed child care.
• 2:32
  Speaker 3: And then we ended up like a group ended up forming out of his class and they needed, they needed one more.
• 2:39
  Speaker 3: And because I had been to all their shows like, because I was the supportive wife, they were like hey, sarah, come and join us.
• 2:46
  Speaker 3: And then we performed out of a few different local theaters For, like, you know, 25 people Sometimes.
• 2:57
  Speaker 3: Sometimes we'd have like.
• 2:58
  Speaker 2: I still don't know why we're called the awkward selfies, though I'm waiting for the Just okay, so.
• 3:05
  Speaker 3: So in part because we would always take a selfie awkwardly at the beginning of a show before we had the moniker, and then it became a shtick that we would always take, like we would run out to the audience and take selfies awkwardly with audience members.
• 3:22
  Speaker 3: So it's, it was just one of those.
• 3:25
  Speaker 3: You had to be there, liam is basically what I'm saying.
• 3:30
  Speaker 2: I will accept you had to be there.
• 3:31
  Speaker 2: That's a fine Okay.
• 3:33
  Speaker 1: All right, well, now I guess we'll do future guests Don't underestimate what I know.
• 3:40
  Speaker 3: I am impressed.
• 3:41
  Speaker 3: So if we want to jump into big booty, let me know.
• 3:46
  Speaker 2: We have murderer on our like.
• 3:47
  Speaker 2: If someone's gonna pop on, you're gonna have some deep, dark shit for them.
• 3:50
  Speaker 2: Um so yeah, but okay.
• 3:54
  Speaker 2: So, but you should probably also introduce yourself and like what people know you for on the social media since your current profession.
• 4:01
  Speaker 3: Yes, my current, my current profession, uh, so, um, I would say I don't know if you guys think of yourselves as science communicators, do you?
• 4:09
  Speaker 3: Because that's kind of how I think of myself as a science communicator in health and nutrition topics.
• 4:16
  Speaker 3: Um, but I also if, in that space, I'm creating something new which is called nutravor, which is simply the goal of getting all of the nutrients our bodies need from the foods we eat.
• 4:27
  Speaker 3: I think of it as a dietary philosophy rather than a diet, but that has become the guiding principle for all of the content that I create now, and it's kind of like halfway in between diet and anti-diet kind of.
• 4:46
  Speaker 3: It's kind of like halfway in between diet and anti-diet.
• 4:47
  Speaker 3: So it is an education that helps us improve diet quality, but without labeling any food as good or bad.
• 4:49
  Speaker 2: So it's kind of like you'd say that a lot it's not a diet.
• 4:51
  Speaker 2: I like it's on your book, it's, you know, like your social media it's not a diet there's no food you have to eat.
• 4:58
  Speaker 2: There's no food you have to avoid yeah, except raw milk which is oh okay, we've got, we've got over that so many times give you tuberculosis we don't need to go over the disclaimer just just a disclaimer disclaimer I also like also maybe don't eat foods you're allergic to or foods maybe.
• 5:18
  Speaker 1: I mean, if you're allergic to peanuts and you want to have some peanuts, I'm not going to blame you.
• 5:24
  Speaker 3: That's fair, but keep an epi pen handy so I avoided peanuts for a long, long time, for like 12 years, and part of my personal journey in building nutribor has been addressing my own disordered eating patterns and kind of like overcoming my own food fears.
• 5:40
  Speaker 3: So I was like happily filming some TikTok in the woods talking about exactly this topic when it occurred to me that I still hadn't tried peanuts and I was like why is there this one food that I haven't reintroduced back into?
• 5:57
  Speaker 2: my diet.
• 5:57
  Speaker 2: We've heard some sad stories.
• 5:58
  Speaker 2: That's like the saddest story I've ever heard.
• 6:03
  Speaker 3: I'm afraid of them, right, I'm afraid that maybe I have an allergy.
• 6:05
  Speaker 3: So I, on a weekend, just in case, I tried a little bit, felt fine, tried a little bit more, felt fine and I am on the biggest peanut kick.
• 6:14
  Speaker 3: It's been like months now.
• 6:15
  Speaker 3: I eat them every single day because they are the.
• 6:20
  Speaker 2: They're the best, they're the best nut, they're versatile, they're cheap, they're nutritious, they've got protein carbs.
• 6:26
  Speaker 2: What I heard here was.
• 6:29
  Speaker 1: You went out into the woods on a spirit journey.
• 6:31
  Speaker 1: You found your spirit animal in the form of a peanut.
• 6:35
  Speaker 3: Yes, yes, this is exactly what happened A squirrel came and talked to me and said what are you doing?
• 6:43
  Speaker 2: Yeah, and said you should go back to improv Did you perchance sample some of the mushrooms out there.
• 6:51
  Speaker 3: I forage mushrooms all the time, rob.
• 6:53
  Speaker 3: I am a huge amateur forager.
• 6:55
  Speaker 3: Now I like to sample edible mushrooms.
• 6:59
  Speaker 3: This is kind of my favorite thing is the ones that don't roll the dice every time you take.
• 7:05
  Speaker 3: In the woods where I forage there's Amanita muscaria, which is like it's the red one with the white polka dots.
• 7:12
  Speaker 3: That is in like all the fairy tale books.
• 7:14
  Speaker 1: Right.
• 7:14
  Speaker 3: And Amanita muscaria is a hallucinogenic mushroom, but it also has amatoxin which destroys your liver, and it's not.
• 7:21
  Speaker 3: It's not good.
• 7:22
  Speaker 3: It also is like a slowin which destroys your liver.
• 7:23
  Speaker 3: That's not good.
• 7:23
  Speaker 3: It's not good.
• 7:25
  Speaker 3: It also is like a slow like you have no symptoms, no symptoms, no symptoms and then your liver failure.
• 7:31
  Speaker 1: So it's a nasty one, so it's the perfect one to put in children's books.
• 7:35
  Speaker 1: Yeah right.
• 7:36
  Speaker 3: Right, Well, okay, so have you ever heard?
• 7:39
  Speaker 3: This is the mushroom that the Santa Claus comes from?
• 7:43
  Speaker 3: Okay, so have you ever heard?
• 7:45
  Speaker 3: This is the mushroom that the Santa Claus comes from.
• 7:46
  Speaker 3: So reindeer in Northern Europe would eat these mushrooms and then their kidneys process the amatoxin, and so their urine would contain the good stuff that makes you hallucinate, but not the amatoxin.
• 8:01
  Speaker 2: So people Do you have to drink it or breathe it?
• 8:03
  Speaker 2: What are we doing here?
• 8:06
  Speaker 3: or just eat the yellow snow.
• 8:09
  Speaker 2: And yes, I would definitely go with snow covered in urine as opposed to drinking it straight.
• 8:14
  Speaker 2: Where are you growing up in?
• 8:15
  Speaker 1: canada.
• 8:16
  Speaker 1: The first thing you're taught when you're like two, two months old is don't don't eat the yellow snow but then you don't hallucinate.
• 8:23
  Speaker 2: And where's the fun in that?
• 8:26
  Speaker 3: well, it's only very specifically reindeer, post-consuming amanita muscaria mushrooms um, but anyways, you roll the dice every time.
• 8:36
  Speaker 3: You eat these.
• 8:37
  Speaker 3: Every once in a while, there's more amatoxin than hallucinogen and you, you you, you, you bite it.
• 8:42
  Speaker 3: Uh, but this is one of those ones that, like college kids, will do Apparently.
• 8:46
  Speaker 3: I don't know, it's been a long time since I was last in college.
• 8:50
  Speaker 2: Well, I know most of your book is about hallucinogenic mushrooms, but what's the rest of it is is what's what's the core, what's the core theme of of, of not just your book.
• 9:02
  Speaker 2: You know your social medias Like what's the core theme of, not just your book, your social medias, what are you doing?
• 9:06
  Speaker 3: So I think I would say my overall goal is to make people feel good about the foods that they're already eating, that are health-promoting, foods that they maybe don't realize are health-promoting, the foods you already eat, that you already enjoy, that are already accessible and affordable to you, that are actually great for you, foods that diet culture has demonized.
• 9:31
  Speaker 3: I would say that's my number one goal, and then, underneath that is then maybe add a little inspiration to add something else, some new foods that are still accessible and affordable to you and still cater to your flavor preferences, but that will up your nutrient intake even more or fill in a nutritional gap.
• 9:47
  Speaker 1: What do you think number three under that is taking walks through the woods?
• 9:52
  Speaker 2: I see a lot of those videos, what, what would you say, both of you.
• 9:55
  Speaker 2: But, like I say, like you, you do this a lot.
• 9:56
  Speaker 2: So, like, what do you think is like the most demonized?
• 9:58
  Speaker 2: Like whole food, what do you like because I'm sure you're around this a lot for me, I feel like it has to be the potato.
• 10:06
  Speaker 2: I don't know like I think, because we're so anti-carb, it might be potatoes.
• 10:11
  Speaker 2: I also kind of want to say mango, because I see a lot of people like the anti-sugar group and that's also carbs.
• 10:16
  Speaker 2: So I feel like potato and sugar are up there for me.
• 10:18
  Speaker 2: What do you guys think?
• 10:19
  Speaker 2: What do you guys?
• 10:20
  Speaker 3: think so.
• 10:21
  Speaker 3: I, I mean, I definitely agree.
• 10:23
  Speaker 3: I feel like everybody loves to hate potatoes um.
• 10:27
  Speaker 3: I feel like oats nowadays.
• 10:29
  Speaker 3: I feel like everywhere I turn someone is saying oats are peasant food and oats are full of phytates and dave uh dave asprey, I'll name names.
• 10:39
  Speaker 3: Fuck that guy, go ahead um I also feel like on the more conventionally I am on this, like iceberg lettuce redemption arc right now, like let's all appreciate the lowly iceberg lettuce for its impressive nutritional value right crunchy water or like nutritional cardboard, like there's.
• 10:59
  Speaker 3: Everyone likes to dunk on iceberg lettuce, but it's actually, when you do the math, it has more nutrients per calorie than celery and everyone wants to elevate celery to like miracle food status, but iceberg lettuce we should be making iceberg lettuce Juice.
• 11:14
  Speaker 2: Yeah, no, that's not what I said that's, that's not.
• 11:18
  Speaker 2: I know A whole iceberg lettuce like a whole head and just put it in a glass.
• 11:24
  Speaker 2: That's the new, that I think I could sell that as a trend.
• 11:28
  Speaker 3: I feel like I could sell that as a trend.
• 11:29
  Speaker 3: Have you heard of lacto-carium?
• 11:32
  Speaker 2: No.
• 11:33
  Speaker 3: Also known as lettuce opium.
• 11:35
  Speaker 2: Lettuce opium.
• 11:36
  Speaker 2: I like it so far, but no Sounds familiar.
• 11:40
  Speaker 3: So lettuce all varieties of lettuce have this phytonutrient called lacto-carium, and it's actually a little class of different phytonutrients that have analgesic properties.
• 11:51
  Speaker 3: They are mildly sedating and they have been shown in clinical trials where they isolate it and give it as a supplement.
• 11:56
  Speaker 3: They've been shown to improve sleep quality and architecture.
• 12:00
  Speaker 1: Right.
• 12:00
  Speaker 3: sleep are a quality and architecture right, and so there is a trend of drinking lettuce water before bed, thinking that that that's not in any way going to give you enough to carry him for that but that is where that trend comes from.
• 12:13
  Speaker 3: It comes from like there is a real compound in lettuce but it takes like three heads of lettuce to get enough to have any kind of effect.
• 12:20
  Speaker 1: Okay, well, when we do two and a half.
• 12:22
  Speaker 2: So that's it, when rob and I do our our full-on arc and we go like full grifter mode, we're gonna bring you back on so we can figure out like all the little, like little things like that you know, so that we know what to like kind of sell.
• 12:34
  Speaker 2: I think that'll be really useful you.
• 12:36
  Speaker 3: You can actually buy lettuce seed extract as a supplement now and uh, at doses that are similar to what they've used in clinical trials.
• 12:46
  Speaker 3: So I'm sure I could give you some citations of clinical trials with like 30 people to back that one.
• 12:54
  Speaker 2: Okay, well, I need to get into this topic because I have something here.
• 12:57
  Speaker 2: So you have on Nutrivor.
• 12:59
  Speaker 2: Like it's kind of right, so correct me if I'm wrong here.
• 13:02
  Speaker 2: But like it's a list of the most nutrient dense foods and you kind of like list themore.
• 13:04
  Speaker 2: Like it's kind of right, so correct me if I'm wrong here but like it's a list of the most nutrient dense foods and you kind of like list them, list them out.
• 13:07
  Speaker 2: You know the most, like the most nutrient dense foods, lesser nutrient dense foods, and so you know, why don't you maybe like what are like the top?
• 13:16
  Speaker 2: You know, maybe give us some top 10 nutrient dense foods.
• 13:18
  Speaker 2: We're quizzing you on your own book.
• 13:20
  Speaker 3: OK, that's fine.
• 13:21
  Speaker 3: So the single top most nutrient dense food is canned clam liquid, which we are not.
• 13:31
  Speaker 3: Again, we're not starting a canned clam liquid drinking trend out of this one Right now.
• 13:35
  Speaker 2: Right now, we're not Right.
• 13:37
  Speaker 1: No, we'll wait until you're gone, and then we don't have to give you any of the royalties.
• 13:40
  Speaker 2: But wait, it's just the liquid, or it's the clams as well?
• 13:44
  Speaker 3: Clams are extremely nutrient dense but the liquid has so much dissolved nutrition in it but it's also it only has like five calories per cup.
• 13:54
  Speaker 3: So in the math when we calculate nutrient density, nutrient density is defined as nutrients per calorie, which means that you have to divide by the energy density of the food.
• 14:05
  Speaker 3: So a low energy density food does not have to have a ton of nutrients in order to have a really high nutrient density.
• 14:12
  Speaker 3: That's how canned clam liquid gets there, so that one cup serving also has 500% of the daily value of vitamin B12.
• 14:18
  Speaker 3: And then it has some other you know other less levels of vitamins and minerals and it's got some protein in it, kind of similar to like broth, like a few grams um.
• 14:28
  Speaker 3: So it's really like that b12 because clams are like one of the most concentrated food sources of b12.
• 14:34
  Speaker 3: That and five calories per cup, that drive that math up to be so incredibly impressive.
• 14:41
  Speaker 3: It's not objectively a ton of nutrients per serving, but it is the type of thing that if you were like to make linguine with clam sauce or clam chowder or drink Clamato juice, or us Canadians like Caesars I don't know, Do you Americans drink Caesars?
• 14:58
  Speaker 1: It always seems like they don't know what we're talking about when we just say Caesars.
• 15:01
  Speaker 2: No, I don't know.
• 15:02
  Speaker 2: Yeah, I'm not sure.
• 15:03
  Speaker 2: I know, little Caesars, is that nutrient dense?
• 15:06
  Speaker 3: Apparently, caesars, though, were invented in a bar in New York, so I don't know why this is such a Canadian cocktail.
• 15:13
  Speaker 3: Anyways, it uses Clamato juice, so that is why I mentioned it.
• 15:16
  Speaker 3: But yeah, like it's a great thing to incorporate, but again, it's not.
• 15:54
  Speaker 3: I don't want us to call it a superfood, but all of the foods in the top 10 kind of fit that same pattern.
• 15:59
  Speaker 3: They're all very low energy density foods, so garden cress is like the second most nutrient dense food, because I've always heard water cress is like up there in nutrient density.
• 16:08
  Speaker 3: Yes, it's like number seven, like it is way way up, garden cress beats it.
• 16:12
  Speaker 3: Yes, it's like number seven, it is way way up, garden Crest beats it.
• 16:13
  Speaker 3: Garden Crest has just higher vitamin and mineral content.
• 16:15
  Speaker 3: It's also have you ever tried it?
• 16:17
  Speaker 3: You kind of have to find it in a farmer's market.
• 16:21
  Speaker 3: It is like Watercress and Arugula's like angry big sister, like so spicy it is like all the peppery of Arugula, like times a hundred.
• 16:32
  Speaker 1: I don't like really.
• 16:33
  Speaker 1: Ar garden crest is over 9 000 are there okay?
• 16:40
  Speaker 2: what else is there?
• 16:40
  Speaker 2: Any like drinks, maybe in the?
• 16:42
  Speaker 3: coffee, coffee is is like way up there.
• 16:47
  Speaker 3: I don't I know I came with good news again.
• 16:49
  Speaker 1: It's like, yeah, I've seen, I'm flipping through this.
• 16:52
  Speaker 1: I saw coffee was like the top of several different charts in here yes, I always like to lead with the good news.
• 16:59
  Speaker 3: Um, so coffee actually has a little bit of b vitamins.
• 17:02
  Speaker 3: I don't think we we know that, but it's also really high in polyphenols.
• 17:05
  Speaker 3: Right like the chlorogenic acid is a polyphenol, and then it has some cool like cow oil and cafestol.
• 17:12
  Speaker 3: I don't know if I'm pronouncing those correctly, so we'll just pretend that I am nobody else we'll go in and just jump in later these really cool, like antioxidants that it has um and uh, yeah, a little bit of b vitamins, and if you're drinking it black, uh, one or two calories per cup.
• 17:29
  Speaker 3: So that's also how it gets such impressive math.
• 17:34
  Speaker 3: And then a lot of leafy greens, right?
• 17:37
  Speaker 3: So, like chard rainbow chard is way up there Turnip greens, mustard greens, collard greens.
• 17:47
  Speaker 1: Almost everything else in the top 10 list is a leafy vegetable, but Paul Saladino has told me to avoid the greens.
• 17:50
  Speaker 2: The greens, they've got oxalates and other words.
• 17:57
  Speaker 3: Do we want to bust oxalates as a myth, have you?
• 18:02
  Speaker 1: done this before.
• 18:03
  Speaker 2: Hold on.
• 18:03
  Speaker 2: Before we do that, is there any other drinks?
• 18:06
  Speaker 2: Like you know, maybe that's like number 10 in there that maybe like are a little weird that are there.
• 18:17
  Speaker 3: So are you going to ask me about Rockstar Energy drinks?
• 18:21
  Speaker 3: Is this what you're asking me?
• 18:24
  Speaker 2: Hold on one second here.
• 18:25
  Speaker 2: I just got to drink my top 10.
• 18:27
  Speaker 2: One of my top 10 most nutrient dense foods.
• 18:30
  Speaker 2: It was getting warm, I had to get to it so it's not cold when I go.
• 18:36
  Speaker 2: So it's cold when I go to it.
• 18:39
  Speaker 3: I forget.
• 18:39
  Speaker 2: You are stirring your day right now.
• 18:42
  Speaker 3: So, fascinatingly enough, because it is so incredibly, it's because you're drinking.
• 18:48
  Speaker 3: I'm assuming you're drinking the diet version, so it has almost 20 calories per can.
• 18:52
  Speaker 2: Thank you very much.
• 18:58
  Speaker 3: And so very, very low calorie because it uses artificial sweeteners.
• 19:00
  Speaker 3: But it's also it's basically a B vitamin supplement with some caffeine.
• 19:02
  Speaker 3: That's basically what energy drinks are.
• 19:05
  Speaker 3: So when you do the math you end up at a very high score because again, it's like packed full of B vitamins Caffeine's not in the score, sadly, but packed full of B vitamins for very low energy density.
• 19:16
  Speaker 3: So you can just think of it as a B vitamin supplement in liquid form.
• 19:20
  Speaker 2: I will think of it.
• 19:21
  Speaker 3: Is it tasty?
• 19:22
  Speaker 3: Are you enjoying drinking it?
• 19:24
  Speaker 2: I have the silver ice variety.
• 19:26
  Speaker 2: I am a bit of a connoisseur when it comes to your energy drinks here.
• 19:28
  Speaker 1: I'm sorry, but their lemonade one is tops.
• 19:33
  Speaker 2: I think this would be vintage 2016,.
• 19:35
  Speaker 2: If I'm correct, I could be wrong on that.
• 19:38
  Speaker 2: I'm not sure which vineyard the ice comes from.
• 19:42
  Speaker 2: I'm assuming the ice is just grown and then they harvest it and make it silver and put it in it's non-GMO ice as well.
• 19:49
  Speaker 3: Right, you got to make sure you've got that it depends on the variety.
• 19:53
  Speaker 2: Some some they have to be gmo in order to survive the climate.
• 19:57
  Speaker 2: It depends on where they're grown and the altitude.
• 19:59
  Speaker 1: There's a lot of fancy terms we have to make climate change resistant ice yes, exactly right that.
• 20:05
  Speaker 2: You know.
• 20:06
  Speaker 2: That's the heart of the issue.
• 20:07
  Speaker 2: But also what I like to think of is that when I go for one of these, I'm going to have one of the the top 10 most nutrient dense foods and you know, I'm going to feel better about myself.
• 20:17
  Speaker 3: I'm so glad that I could make you feel good about a food that you already enjoy.
• 20:22
  Speaker 1: I'm sure somebody right now stuck over here with my, my Sprite with children's cough syrup in it, oh yeah.
• 20:30
  Speaker 2: So it's.
• 20:30
  Speaker 2: It's.
• 20:30
  Speaker 2: It's a flavor of Sprite, but like it tastes like cough syrup in it.
• 20:32
  Speaker 2: Oh yeah, so it's a flavor of Sprite, but it tastes like cough syrup apparently.
• 20:36
  Speaker 1: Yeah, it's new flavor Sprite, chill cherry lime, and I'm like this tastes like Sprite with a splash of cough syrup in it, which.
• 20:44
  Speaker 2: I love I'm going to be honest.
• 20:45
  Speaker 2: I love NyQuil.
• 20:46
  Speaker 2: It's so good.
• 20:47
  Speaker 3: Okay, so I'm old enough that when I was a kid, the coughs and maybe this is a Canadian thing too cough syrup was green and tasted vile.
• 20:55
  Speaker 3: Did you have this cough syrup when you were a kid, rob?
• 20:58
  Speaker 1: Like the Buckley's type stuff.
• 21:00
  Speaker 3: It was a Tessa, tessam, tessa, something I don't think.
• 21:04
  Speaker 3: I remember that I'll have to like text my mom and be like what was that?
• 21:08
  Speaker 3: Vile green cough syrup we had to have when I was a kid?
• 21:10
  Speaker 3: Yeah, vile green cough syrup we had to have when I was a kid.
• 21:16
  Speaker 3: Uh, yeah, I don't.
• 21:17
  Speaker 3: I wouldn't willingly consume that flavor ever, doesn't matter what it's mixed with no, the cherry is where it's at like.
• 21:23
  Speaker 2: If I was, you know, if I was in I you know what's it called scissor, I think, as they call it, or lean is the other term, where basically you drink, you mix with cough syrup.
• 21:32
  Speaker 2: I'm not saying I've ever done that, but I'm saying that the idea of it doesn't sound horrible.
• 21:38
  Speaker 2: I don't know if it's in top 10 most nutrient-dense foods, but anyway.
• 21:42
  Speaker 3: I don't know that I have complete enough nutrition data to be able to calculate a nutrition score for you.
• 21:46
  Speaker 2: I don't see scissor on your list, sarah, I'm a little disappointed.
• 21:49
  Speaker 3: Yeah, sadly, sarah, I'm a little disappointed yeah, sadly I have the same challenge that all nutrient profiling methods have is, that is uh, incomplete data right.
• 21:56
  Speaker 2: Yes, yeah, that's true, but I would okay.
• 21:58
  Speaker 2: So people have here's the thing I found especially doing tiktoks.
• 22:01
  Speaker 2: People have a very short attention span, so I'd love to get into a little bit, just like because you talk about a lot, like you were just saying earlier how people already are, help them feel better about the foods they're already eating, but also, like, introduce maybe some other foods.
• 22:17
  Speaker 2: So, like I don't know, I'd love to get your take on some of, like your, your favorite foods, the foods you talk a lot, you know that are higher up on the nutrient density score, that people maybe don't realize.
• 22:27
  Speaker 2: And then, just like you know a few that like, hey, I want to talk about this.
• 22:32
  Speaker 2: People really like that, like you know what are some little things we all can do here, we all enjoy.
• 22:38
  Speaker 3: So I think probably the three foods that I talk about the most often are like just vegetables in general, I think I don't think that's a surprise.
• 22:51
  Speaker 2: I don't think anybody's shocked Wait, vegetables are good.
• 22:53
  Speaker 3: Right, vegetables are good.
• 22:54
  Speaker 3: They're nutrient, dense Wait, I didn't-.
• 22:56
  Speaker 2: But they have sugar.
• 22:57
  Speaker 2: There's some carnivores out there that probably disagree.
• 23:00
  Speaker 3: There is certainly some people who demonize vegetables, but I think that the reason why I talk about that is because the average American consumption is about 1.6 servings per day, and scientific studies show that our benefits are maximized at somewhere between three and five servings per day.
• 23:19
  Speaker 2: So there's like a lot of room for improvement in terms of how much vegetables 1.6 is higher than I thought, if I'm being perfectly honest, but go ahead.
• 23:26
  Speaker 3: Well, I am single-handedly bringing up that average.
• 23:28
  Speaker 3: So yeah me and my like, 14 servings per day are definitely-.
• 23:33
  Speaker 1: Oh, wait, wait, wait, wait.
• 23:33
  Speaker 1: Was that the canadian average or the american?
• 23:36
  Speaker 3: average, I was I was yeah, it was celsius uh, and I want freedom units here, please.
• 23:43
  Speaker 2: Thank you very much.
• 23:44
  Speaker 3: Okay, go ahead, um and then uh.
• 23:47
  Speaker 3: The other one I talk about a lot is fruit, but I think there is a lot of fear about fruit.
• 23:53
  Speaker 2: Can you dispel some of that and tell people they're dumb?
• 23:55
  Speaker 2: I mean, I'll tell people they're dumb, but you go ahead and give their reasons.
• 24:00
  Speaker 3: I would say it is normal to be afraid of fruit because there's a lot of mixed messages coming from diet culture that make you think that the sugar in fruit is going to be equally as bad as the sugar in soda or candy, and the science shows that it's absolutely not true that we actually there's some health outcomes for which fruit actually has a bigger impact than vegetables or whole grains or legumes, especially things like colon cancer.
• 24:29
  Speaker 3: But also it's fruits really good for metabolic health in general.
• 24:33
  Speaker 3: So cardiovascular disease, type two diabetes and studies show that eating two or three servings of fruit per day is vastly superior for our overall health and long-term health than eating none.
• 24:46
  Speaker 2: What is a serving?
• 24:47
  Speaker 2: Can you just give people real quick, like what's a serving?
• 24:49
  Speaker 3: A serving is one cup, measured, chopped, which translates to a fruit about the size of your fist.
• 24:54
  Speaker 3: I actually really like the fist because I probably have teeny, tiny, like I have really small hands, but I'm also not the tallest of people I love the fist as a visual approximation, because it actually builds in scale Right.
• 25:10
  Speaker 3: So like if you're a bigger person on average, you're going to have bigger hands.
• 25:14
  Speaker 3: There's obviously a lot of variability.
• 25:16
  Speaker 3: You might be able to fit your whole hand in your mouth, so that means a serving of fruit for you.
• 25:22
  Speaker 3: Rob is one bite a massive, huge bite um so but I like.
• 25:31
  Speaker 3: I like that because you can basically scale down for kids that way.
• 25:34
  Speaker 3: Just think of a serving as being about the size of their fist.
• 25:37
  Speaker 3: Um, you can scale up for a six and a half foot tall person, like I maybe know, of one or two um, or for someone like me, it scales very well.
• 25:51
  Speaker 2: And so two to three of those a day is where we see kind of the most benefit.
• 25:54
  Speaker 3: That's the like sweet spot.
• 25:56
  Speaker 3: So some studies show that above three servings per day like, if you look at all, cause mortality or cardiovascular disease risk, you kind of see it level out.
• 26:04
  Speaker 3: So you just got no additional benefit.
• 26:06
  Speaker 3: Above there are a couple of studies that start to show like a loss of benefit above three servings per day.
• 26:09
  Speaker 3: So it's like not, so you just got no additional benefit.
• 26:11
  Speaker 3: Above there are a couple of studies that start to show like a loss of benefit above three servings per day.
• 26:13
  Speaker 3: So it's like not.
• 26:13
  Speaker 3: So you see more of like a u-shaped dose response where you have like that sweet spot is that because you're excluding other things that could be healthy by adding like more?
• 26:22
  Speaker 3: certainly yeah you're getting the benefit from the fruit, but you could be getting more benefit from vegetables or legumes or whatever else um, there is a there is a little bit of research uh with fruit, when your fructose intakes gets to like 100 grams per day, showing that that can have some metabolic uh harm as well.
• 26:39
  Speaker 3: So there is also the like uh excess fructose, so you don't recommend fruit fruititarian diets or just basically only fruit I would.
• 26:51
  Speaker 3: I would say, the science would support a more diverse diet than that as being optimal.
• 26:57
  Speaker 1: That's the nice, that's the canadian answer.
• 26:59
  Speaker 1: Right there, liam, give him the american answer?
• 27:03
  Speaker 2: the american answer is don't do that stupid shit, I'm sorry.
• 27:06
  Speaker 2: Any super restrictive diet I'm fully against.
• 27:10
  Speaker 2: I don't care if it's fruititarian or carnivore, um, okay, so, yeah, um, so you know, I kind of wanted to talk about one thing too.
• 27:17
  Speaker 2: I know I'm just jumping to shit like, please, you know, you can always just jump in.
• 27:20
  Speaker 2: You put me on the spot, do it I remember so, like I always like the the university of michigan sorry, my wife just got home, my dogs are freaking out, um and the university of michigan, uh, did a study where they looked at like 4 800 foods and they're like how much, how many minutes they take away or add to your life, which I just thought was like an interest, because that's just something people can be like.
• 27:39
  Speaker 3: Okay, I don't really understand food, but I know minutes and I know life because of your first tiktok audit.
• 27:44
  Speaker 3: So, yes, I know exactly what study you're talking about.
• 27:47
  Speaker 2: I just found it interesting, but, like of all the food groups, I thought it was interesting.
• 27:50
  Speaker 2: The time that they the most time added to your life, according to them, was nuts and seeds, which I thought was kind of interesting, because I would always assume it was like vegetables which vegetables?
• 28:00
  Speaker 2: Obviously, good you know.
• 28:01
  Speaker 2: But it seemed like more time was added through nuts and seeds and even like fatty fish.
• 28:16
  Speaker 3: What do you?
• 28:16
  Speaker 3: What are your thoughts?
• 28:17
  Speaker 3: What do you got?
• 28:17
  Speaker 3: What do you think?
• 28:18
  Speaker 3: So I don't think this is contrary to other science.
• 28:19
  Speaker 3: So what they did was really interesting was they kind of converted a decrease in all-cause mortality to an extra minutes of life.
• 28:22
  Speaker 3: But there are lots of studies that measure this just by looking at reductions in all-cause mortality, so just a general indicator of health and longevity.
• 28:29
  Speaker 3: We're kind of capturing a whole pile of different health possibilities as well as just like lifespan in that measurement.
• 28:35
  Speaker 3: And so vegetables tend to reduce all-cause mortality by like 20 to 25% sort of maximally.
• 28:45
  Speaker 3: So if you're eating that three to five servings, that's kind of like the amount of benefit you can expect, and an ounce of nut seeds and peanuts will reduce all cause mortality more in that like 30 to 40% range.
• 28:58
  Speaker 3: So I think there's some things that nuts and seeds give us nutritionally that we really are not like.
• 29:06
  Speaker 3: Vitamin E is one of the most common nutrient shortfalls and as a fat soluble antioxidant like it's kind of special, whereas a lot of water soluble antioxidants, right like vitamin C, but also like polyphenols, can kind of make up for each other, whereas we don't really have a lot of fat soluble antioxidants in our bodies.
• 29:28
  Speaker 3: So vitamin E doesn't have as many other nutrients that can uh like make up the difference functionally for us.
• 29:36
  Speaker 3: So I think a large part of it is vitamin E, um the fiber in nuts and seeds has been shown to grow uh really important probiotic species of bacteria in our gut microbiomes in a lot of different studies.
• 29:50
  Speaker 3: So, I think there's definitely a gut microbiome aspect there, and then heart healthy fats, right.
• 29:58
  Speaker 3: So I think, right, my nuts and seeds tend to be high in oleic acid, but as well as alpha-linolenic acid and linoleic acid, so all fats that we know improve cardiovascular disease risk, so I think it's kind of that combination of nutrients that we're not necessarily getting from other places.
• 30:16
  Speaker 3: What's fascinating, though, is the benefits of nuts and seeds caps out at about an ounce per day, whereas with vegetables oh, so you're saying?
• 30:24
  Speaker 2: my half jar of peanut butter isn't-.
• 30:27
  Speaker 3: It's equivalent to health-wise is two tablespoons once you.
• 30:30
  Speaker 3: Once you hit two tablespoons, any extra is is not actually still it's an excuse to have two tablespoons of peanut butter every day exactly.
• 30:41
  Speaker 3: It would benefit your health.
• 30:42
  Speaker 2: It would be vastly superior to no peanut butter and can you tell people like, hey, listen we, but guys, buddy out there, todd Todd.
• 30:51
  Speaker 2: We know that peanuts are a legume, but like we classify things with, like you know, Okay, I have a.
• 30:59
  Speaker 3: I have a.
• 30:59
  Speaker 3: I have a soapbox.
• 31:00
  Speaker 3: I need to get on right now.
• 31:02
  Speaker 2: Yes, please.
• 31:03
  Speaker 3: Okay, so there are botanical definitions, which is fascinating.
• 31:08
  Speaker 3: Botany is a great.
• 31:09
  Speaker 3: Thank you, charles Darwin.
• 31:11
  Speaker 3: We understand botany.
• 31:13
  Speaker 3: It's fascinating.
• 31:15
  Speaker 3: It tells us something about the evolution of the thing.
• 31:20
  Speaker 3: It's great.
• 31:21
  Speaker 3: Botany is a full, legit science.
• 31:23
  Speaker 3: It is not nutritional sciences.
• 31:25
  Speaker 3: Nutritional sciences categorizes foods based on their nutrient profiles, based on the types of nutrients they contain.
• 31:31
  Speaker 3: So we group foods together based on their nutrition.
• 31:34
  Speaker 3: So banana is a tropical fruit, strawberries are a berry, so we are going to categorize tomatoes are a vegetable.
• 31:44
  Speaker 2: They are a vegetable.
• 31:47
  Speaker 3: Cucumbers are a vegetable and peanuts are a nut Squash pumpkin.
• 31:51
  Speaker 3: And this all has to do with grouping foods together based on the nutrients they contain, because it's nutritional sciences and we want to understand the nutrient contribution that foods make to our bodies.
• 32:01
  Speaker 3: Thank, you.
• 32:02
  Speaker 3: Not the flour part that grew to the thing.
• 32:08
  Speaker 1: I see that people use the botanical definitions and I, I like I just start throwing it at them that well, you guess you better stop calling strawberries a berry and I guess you better start calling cucumbers a berry right or pumpkin pumpkin is a berry squash yep, uh, it drives me so crazy when people do like this, I do like, oh, sneaky veggies, and like half of those are fruits, like shut the hell up.
• 32:36
  Speaker 3: Okay, it's my most viral video was about tomatoes being a vegetable and not a fruit and people get pit.
• 32:44
  Speaker 2: Why?
• 32:45
  Speaker 2: Why are you all so angry?
• 32:47
  Speaker 2: It's like, okay, I'm not getting into it, we got shit to get to I know why people like to be right on the internet.
• 32:52
  Speaker 3: I think, yeah, I think you're right people.
• 32:54
  Speaker 3: Yeah, I like to be right.
• 32:55
  Speaker 1: People like to show that they're better than you yeah, I think that's just what it is and being technically right is the best part of being right like you know, like I want to be technically and I think some people just like to do the um, actually, um, actually excuse me, excuse me actually tomatoes I can't tell you how many times I've started to type a comment well actually and then been like, no, don't do that.
• 33:21
  Speaker 3: Back up, back up, back up, back up, and then instead find some other constructive way to add okay.
• 33:28
  Speaker 2: But getting back to it here, though, I want to know, like, what are some like common foods that you can see at the store that you can add into your diet, If maybe you have some more affordable options, maybe just there's some options that just are more common that people just might not think about.
• 33:43
  Speaker 2: They're like oh, I could add that to my diet and that would be a net benefit for me.
• 33:47
  Speaker 2: I could add that to my diet and that would be a net benefit for me.
• 33:49
  Speaker 3: So, um like, let's just stick with the most affordable stuff, because I think that's accessible for everyone.
• 33:54
  Speaker 1: Yes, frozen mixed vegetables.
• 33:57
  Speaker 1: Yes.
• 33:58
  Speaker 3: Frozen mixed vegetables.
• 33:59
  Speaker 3: You can throw them into anything, or you can just steam them Some of them that you can throw the whole bag in the microwave and cook them that way.
• 34:06
  Speaker 3: Um, and not only does that give you more vegetables, you can get some that are pre seasoned with different sauces.
• 34:13
  Speaker 3: Right, you can get them that are going to taste good.
• 34:15
  Speaker 3: So not only is that going to help you eat more vegetables, but it's also going to help you eat a wider variety of vegetables, which is kind of separately beneficial compared to just eating enough vegetables right, because I think a lot of people get caught up in like what's the best food or the most like kind of nutrient dense food which I get.
• 34:32
  Speaker 2: Like it's totally interesting and fascinating.
• 34:33
  Speaker 2: You made a whole thing about it.
• 34:34
  Speaker 2: That's cool.
• 34:35
  Speaker 2: But like I think you would you agree right that like diversity is kind of the key here and just getting different sources.
• 34:41
  Speaker 2: So like the mixed vegetables that Canada especially affordability, yeah, where $100 will get your grocery bag about this big, whenever I make a video everybody's like in Canada that'll be $10,000.
• 34:55
  Speaker 2: I'm like it was a jar of peanut butter.
• 34:57
  Speaker 3: Every time I go home to visit family and I go to the grocery store, I'm like have sticker shock.
• 35:02
  Speaker 3: Yeah, when we moved to America, we definitely, in terms of our grocery bills, made an upgrade for sure.
• 35:11
  Speaker 3: Yeah, and I grew up on Vancouver Island, so we had like island effect prices on top of Canadian prices oh, wow.
• 35:22
  Speaker 3: Yeah, this is Liam's like island effect.
• 35:26
  Speaker 3: There's no bridge, so all the stuff has to come over on a boat.
• 35:29
  Speaker 3: Wait, what's an island?
• 35:29
  Speaker 3: What it's?
• 35:29
  Speaker 3: Because there's no bridge, so all the stuff has to come over on a boat wait, what's an island that's surrounded by lava.
• 35:33
  Speaker 1: Right, yes, correct, yes, okay, good yeah, that was it, except in canada we call lava ice and you can only cross it by jumping from couch cushion to couch cushion.
• 35:47
  Speaker 2: Don't touch the lava, okay, but what are some other things that people can add to their diet?
• 35:53
  Speaker 3: that's only available Canned fish Canned fish Canned fish.
• 35:57
  Speaker 2: But tuna has all the mercury in it.
• 35:59
  Speaker 2: I'm not going to die, it does not.
• 36:00
  Speaker 3: So the selenium health benefit value of mercury is about 20, which means that it has roughly 20 times more selenium than mercury.
• 36:08
  Speaker 3: So that selenium binds to the mercury in the tuna and prevents it from being absorbed into your body.
• 36:13
  Speaker 3: And also because mercury binds irreversibly to selenium and the way mercury hurts us is by binding with selenium based proteins in our body.
• 36:21
  Speaker 3: It's already bound, can't, even if it is absorbed, can't, can't, do anything.
• 36:26
  Speaker 3: I'm literally pointing to my head head.
• 36:27
  Speaker 3: It's because we have like 25 different seleno enzymes in our brain that protect our brain from oxidative damage.
• 36:33
  Speaker 3: That's why mercury poisoning causes so many neurological symptoms.
• 36:36
  Speaker 3: Um, but I felt like I needed to explain why I'm pointing to my head when I'm talking about tuna fish for all those listening.
• 36:44
  Speaker 2: She was pointing to her head if you didn't, if you didn't catch that so I think, people, like we always hear, like salmon and like fattier fish, which like obviously, yeah, those are great, I'm not knocking those.
• 36:55
  Speaker 3: But I think people kind of poo-poo your salmons, your tilapias, like you know, like those other fish that are just like, oh, they're just protein and that's it, or something people poo-pooing my fish, yeah so, albert's, I mean the fatty fish are great because they have those long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid which are the omega-3s that have all the benefits to cardiovascular health, immune health and neurological health.
• 37:23
  Speaker 3: They reduce risk of Alzheimer's disease and heart disease and all kinds of good stuff.
• 37:26
  Speaker 3: So, yeah, I mean fatty fish are great, but there have been studies that look at white fish specifically and show that they're basically equally as beneficial for cardiovascular outcomes, for cognitive outcomes and for all cause mortality.
• 37:42
  Speaker 3: And that's even white fish still has some mega threes, right Like it's yeah it doesn't have as much, but it still is providing those healthy fats.
• 37:51
  Speaker 3: Even tilapia has those healthy fats.
• 37:53
  Speaker 3: But also it's the quality of the protein.
• 37:56
  Speaker 3: So there have been some studies granted, they're like human gut models rather than actual humans, but when they compare different protein sources and how that impacts the gut microbiome.
• 38:09
  Speaker 3: To get us back to gut bacteria because that's one of my favorite side tangents to go on, actually really beneficial for increasing microbial diversity in the gut and growth of keystone species.
• 38:22
  Speaker 3: So, and fishes, typically, even your like most boring white fish, your tilapia is going to be two to three times more nutrient dense than chicken or pork or beef.
• 38:35
  Speaker 3: So it's also going to have a lot more vitamins and minerals in addition to protein.
• 38:40
  Speaker 1: See, I grew up on a lot of white fish.
• 38:43
  Speaker 1: So, people, if you want to grow up like me which I know you do- dig into your white fish, your fish and chips, your fish and poutine.
• 38:50
  Speaker 2: And people always and we've talked about poo-poo fish I always see it like people like don't eat tilapia, they just eat shit, like that's like they eat just horrible food, or you know, they just give them whatever and that's why you shouldn't eat them.
• 39:00
  Speaker 2: And then they'll turn around and eat pork Right.
• 39:31
  Speaker 3: Right, that's fair.
• 39:32
  Speaker 3: Whatever meets the regulations.
• 39:32
  Speaker 3: Um but um, when fish are grown into dirty of water, they don't survive.
• 39:34
  Speaker 3: Has anyone tried to keep fish alive in a fish tank?
• 39:36
  Speaker 3: It is extremely challenging.
• 39:36
  Speaker 3: This is fair.
• 39:37
  Speaker 3: You spend a lot, a lot of time at the pet store replacing fish before the kids come home from school, yep.
• 39:44
  Speaker 3: So uh, just scale that to aquaculture and and have an understanding for like it's actually quite a sophisticated science to grow fish, and not just that but when things eat something, they break it down just the same we do and it becomes the base components.
• 40:00
  Speaker 1: You're not eating the garbage in the fish.
• 40:03
  Speaker 1: You're eating the components that got broken down into.
• 40:07
  Speaker 2: I hear that a lot from like the keto carnivore side.
• 40:09
  Speaker 2: Like you, you you eat what your food ate.
• 40:12
  Speaker 2: Like they always say that a lot and I'm like I mean I guess I can kind of see the connections but I'm not so sure that tracks like the one for one there uh, I mean I, I see the argument for something like grass-fed beef, where there like is a little bit more nutrition in the meat than than grain fed, and that has to do with the.
• 40:34
  Speaker 3: They're getting more nutrition from grass than they're getting from corn or whatever.
• 40:37
  Speaker 3: Um, but I I think that's taking like you are what you eat, first of all, far too literally, and then also turning it into a, a chain of events that doesn't quite follow.
• 40:49
  Speaker 2: It seems to make it confusing on purpose, so that you can then like kind of get them to follow, like oh, so I got to follow you to find out what I should eat.
• 40:55
  Speaker 2: It kind of feels like.
• 40:56
  Speaker 3: it kind of feels like but before you're saying I should be more confusing in my content, and that is how I will.
• 41:01
  Speaker 2: That's how you get more following for sure, but before we move on to fish, the thing I always see like even it's just like like I I work at a hospital and when I say I go to school for nutrition, I talk about things.
• 41:12
  Speaker 2: They're always like I only ever buy wild caught.
• 41:14
  Speaker 2: I never get the farm raised stuff because that's garbage, like I heard that multiple times.
• 41:19
  Speaker 2: Can you give us like a little bit on just like, tell people it's maybe okay to kill like farm it's absolutely.
• 41:27
  Speaker 3: There's actually been a couple of studies where they give people farm-raised salmon and then have them do like different types of cognitive tests after, like before or after, or they do a pre-serum cholesterol panel and like post-serum cholesterol panel and show that eating like farm-raised salmon a couple of times a week improves health outcomes.
• 41:46
  Speaker 3: So they've actually done this in clinical trials.
• 41:48
  Speaker 3: Um, so we know farm-raised salmon does improve health.
• 41:52
  Speaker 3: Um, but if we just look at it nutritionally, there's a little bit more nutrition in wild caught, for sure, but uh, farmed is still incredibly nutrient dense, like it's.
• 42:03
  Speaker 3: Depending on the type of fish, the differences can be anywhere between zero.
• 42:09
  Speaker 3: Like catfish is like identical between farmed and wild, to I think.
• 42:14
  Speaker 3: Um, some of the types of salmon are like 50 60 percent higher in wild versus farmed.
• 42:21
  Speaker 3: But your, your baseline number, you're like farmed salmon, you're you're the thing you're comparing it against is already now like four times higher than chicken breast, right?
• 42:29
  Speaker 3: So like we're comparing awesome to awesomer.
• 42:34
  Speaker 2: Awesomer, I should have started with a different.
• 42:36
  Speaker 2: No, I like awesomer, I prefer awesomer.
• 42:39
  Speaker 2: We go with that.
• 42:41
  Speaker 3: Awesomer to awesomest.
• 42:42
  Speaker 3: So all of the myths that are out there about farmed salmon are very easily disproved by knowing anything about how they're raised.
• 42:53
  Speaker 3: There's mandatory withdrawal periods for the antibiotics that are used, so that there is no residue measurable in the meat, and different antibiotics have different mandatory withdrawal periods periods, and in north america and europe we don't like we've got so much, uh like supervision over that industry that there haven't been cases of, uh, people breaking those regulations for a very, very long time.
• 43:18
  Speaker 3: Um, I think the other myth about farmed fish is that the food color added the acid and it's added to the feed um, it is the exact same.
• 43:29
  Speaker 3: It's usually even added to the feed in the form of red algae.
• 43:33
  Speaker 3: It's usually not even isolated astaxanthin that's added to their feed.
• 43:36
  Speaker 3: It is the exact same thing that wild salmon are getting in their diet like biomagnified.
• 43:42
  Speaker 1: Yeah, to isolate it would be just an extra process that they have to pay for.
• 43:46
  Speaker 3: And the whole reason why farm salmon isn't quite the same vibrant pink is because it's an extremely expensive ingredient.
• 43:53
  Speaker 3: So they're adding as much as they need to to make it appealing enough for us to buy it, but not as much as what would be like make it the same color as wild, because it doesn't change what we're willing to buy or how much we're willing to pay for it, for how much more money it costs them in the feed.
• 44:10
  Speaker 1: So that's just economics and then with the one, more is the uh, the sea lice and the parasites and stuff in the farmed salmon and like the people who complain about that have never gone fishing.
• 44:27
  Speaker 3: Correct yeah, because as a fisherman and who picture, I'm going to let you two talk over each other.
• 44:33
  Speaker 2: I'm just going to sit over here and drink my rock star.
• 44:34
  Speaker 1: Yeah, we'll talk over each other, liam, will have a drink.
• 44:36
  Speaker 1: As a fisherman I can tell you I've pulled out a lot of fish that have had worms and other things in them, like it's way more common in wild fish, where they aren't treated yes, um.
• 44:52
  Speaker 3: So I was going to say the same thing because I also grew up.
• 44:54
  Speaker 3: I grew up fishing.
• 44:55
  Speaker 3: I grew up really poor, so we like fished and foraged for, like that's just canada, right but also, yes, that's what happens when you you grow up in canada on an island where you have island effect prices um for groceries but it's terrible go ahead.
• 45:10
  Speaker 3: It's just so much lava.
• 45:12
  Speaker 3: So, um, so I was going to say there are.
• 45:16
  Speaker 3: There have been some fisheries like the.
• 45:17
  Speaker 3: The fisheries in scotland have had a few different sea lice outbreaks that have made the news.
• 45:22
  Speaker 3: That's where, like those really disturbing pictures come from on the internet and, like they, they have had this challenge like recurring and there is when you have those outbreaks in fish farms, you have the potential for extra spillover into the wild population.
• 45:38
  Speaker 3: So like that is a challenge and like absolutely that needs to be fixed and I think we can't judge an entire industry based on an unusual situation in one area of the world that people are trying to solve.
• 45:51
  Speaker 3: But I think that is being used as the photography to support this myth that's being spread that, like all, fish farms everywhere are infested with sea lice and that's why they're pouring chemicals into the water.
• 46:06
  Speaker 2: It always seems the more affordable option gets demonized.
• 46:07
  Speaker 2: That's why they're pouring chemicals into the water.
• 46:08
  Speaker 2: It always seems the more affordable option gets demonized.
• 46:09
  Speaker 2: When are we going to get to the point where caviar is terrible for you because it's got a bunch of shit in it, or something like that?
• 46:14
  Speaker 2: Can we get to that?
• 46:16
  Speaker 3: Wait, no, that's already happened.
• 46:18
  Speaker 3: I'm sorry, liam, you missed 2016 caviar gate.
• 46:26
  Speaker 2: I want, like foie gras or whatever, to get like demonized and not like my beans and oats Wait foie gras has been demonized.
• 46:33
  Speaker 3: It's been made illegal most of the world.
• 46:36
  Speaker 2: Is it?
• 46:36
  Speaker 2: Yes, I don't know fancy shit.
• 46:38
  Speaker 2: Okay, listen, I don't know anything about anything that costs over $5 per.
• 46:44
  Speaker 3: Foie gras.
• 46:45
  Speaker 3: So the way foie gras was traditionally made was they force-fed ducks and goose to the point where they had, like non-alcoholic, fatty liver disease.
• 46:53
  Speaker 3: That's why that's why their livers had so much fat content, and so they.
• 46:58
  Speaker 3: It was like animal cruelty, so it's been made illegal.
• 47:01
  Speaker 1: That's good I like that.
• 47:02
  Speaker 1: Yeah, there's only a couple countries left that can do it interesting.
• 47:07
  Speaker 2: Well see, now I feel better.
• 47:08
  Speaker 2: Yeah, I like the fancy stuff gets fucking taken down.
• 47:12
  Speaker 3: Fuck you rich people anyway uh, you're right, though, that I think this is a a big challenge.
• 47:18
  Speaker 3: In like diet culture, wellness community is, the bar is constantly being raised as to what you have to do to be like following the rules of being healthy, and it's always like the next more expensive thing always the next more expensive thing now it's the three hundred dollar a month supplement on top of your next more expensive thing, the three thousand dollar special bamboo mattress oh, the match up.
• 47:43
  Speaker 2: Guys, I'm at the hole.
• 47:44
  Speaker 2: It's so ridiculous wait.
• 47:47
  Speaker 3: So is it comfortable?
• 47:47
  Speaker 3: I'm just, I'm just asking for a friend.
• 47:50
  Speaker 2: How would I know I'm not going to pay $3,000 for a mattress?
• 47:57
  Speaker 3: I'm just wondering if I could sell out and get one for free.
• 48:00
  Speaker 2: Probably.
• 48:04
  Speaker 1: Just tell them that Bobby sent you.
• 48:06
  Speaker 3: That would work.
• 48:07
  Speaker 3: That would work.
• 48:07
  Speaker 3: Okay, okay, okay, that would work.
• 48:09
  Speaker 2: Okay, okay, okay.
• 48:10
  Speaker 2: Enough with the rich people.
• 48:12
  Speaker 2: What else, what else?
• 48:13
  Speaker 2: Okay, I want to get to my legumes.
• 48:15
  Speaker 2: I want my legumes to be on there.
• 48:17
  Speaker 3: Okay, Sorry.
• 48:17
  Speaker 3: The next one, after frozen mixed vegetables and canned fish, is dried beans.
• 48:22
  Speaker 3: I mean canned beans are fine too, but dried beans are way cheaper, which is why I'm focusing on dried beans.
• 48:26
  Speaker 3: They just take a little bit of forethought because you have to put them in some water to soak before you cook them.
• 48:32
  Speaker 3: I mean, you can do the rapid cook, but the rapid cook is not even that rapid right.
• 48:36
  Speaker 2: So right, yeah.
• 48:36
  Speaker 2: I think you don't want to, just suck a ton of lectins and whatever, because that's always.
• 48:41
  Speaker 2: I always found that interesting.
• 48:42
  Speaker 2: They demonize beans because of lectins, but that's like, just like, yeah, don't eat raw beans.
• 48:45
  Speaker 3: But if you properly prepare the beans, you basically reduce the lectins by 95 to 100 percent, depending on the bean.
• 48:53
  Speaker 2: Ok, yeah, does it matter?
• 48:54
  Speaker 2: Like any beans, like it does, like pretty much any of them, it doesn't matter.
• 49:10
  Speaker 3: Any and yes any beans.
• 49:11
  Speaker 3: So like kidney beans, pinto beans, black beans, chickpeas, lentils, they all are our densest sources of fiber, so they're the most fiber per amount of food that you're going to get and we're talking about gut health, I know fiber, gut health good, yes, fiber.
• 49:21
  Speaker 3: Check Pro column.
• 49:21
  Speaker 3: So fiber, gut health good, yes, fiber Check, check Pro column.
• 49:24
  Speaker 3: But also so legumes are the most nutrient-dense starchy foods.
• 49:29
  Speaker 3: So of any sort of like slow-burning starches, if you're going to compare that to whole grains or you're going to compare that to root vegetables, on average legumes win by a factor of two or three, especially over whole grains.
• 49:43
  Speaker 3: Whole grains are really generally pretty underwhelming nutritionally and just in terms of like vitamins and minerals.
• 49:49
  Speaker 3: They obviously are still beneficial.
• 49:51
  Speaker 3: They've still got really good fiber, but compared to a legume like legumes are always going to beat out just about any whole grain in terms of vitamins, minerals and antioxidant polyphenols going to be very high in legumes and to go back to the gut microbiome so much science showing benefits of legumes like so much.
• 50:11
  Speaker 1: Legumes are so underrated.
• 50:13
  Speaker 2: They're so underrated.
• 50:14
  Speaker 2: I just love them so much.
• 50:16
  Speaker 3: I feel like you either grew up with legumes as a cultural food and it's one of your staples, or you have no idea how to eat them or make them.
• 50:30
  Speaker 1: Or you have never eaten fiber and you try them once and they give you that super gas, and then the limerick becomes the truth.
• 50:38
  Speaker 1: Yeah.
• 50:41
  Speaker 3: Going from zero to 100 in fiber.
• 50:43
  Speaker 3: Man, that is a lot.
• 50:44
  Speaker 3: Fiber is definitely an ease up slowly, nutrient for sure, we talk about that a lot.
• 50:52
  Speaker 2: Yeah, so much.
• 50:53
  Speaker 3: Well wait, liam, did you say you eat 100 grams of fiber per day?
• 50:56
  Speaker 2: I can easily eat one to 150, for sure Not every day, I wouldn't say it's like every day, but like when I get my like five fiber wraps or stuff where I have cheesy pudding in the morning with berries and then I have my bean, like you know, super chill.
• 51:09
  Speaker 2: I make a lot of chilies, like potatoes as well.
• 51:12
  Speaker 3: So I feel really proud of hitting 50 regularly, like I feel, like I well, I also eat 3500 calories a day, so it's a lot easier that's almost.
• 51:20
  Speaker 3: That's dumb.
• 51:21
  Speaker 3: Yeah, I'm eating the same percentage of my diet right, exactly, I'm sure, percentage wise it's probably about the same.
• 51:28
  Speaker 1: Yeah, my, my dietary index usually around 70.
• 51:33
  Speaker 2: Wow, yeah, yeah I mean you just gotta, you gotta get there slowly, like I always say, like add a few berries, add, add a few, like you know, these little things.
• 51:43
  Speaker 1: Oh, okay, so then what's it then?
• 51:45
  Speaker 2: you were talking about whole grains, though, and they're a little underwhelming.
• 51:47
  Speaker 2: So like can you give us a little deal on just like whole grains?
• 51:50
  Speaker 2: Like how, what to shoot for what we're looking at?
• 52:02
  Speaker 3: Like I don't.
• 52:03
  Speaker 3: I think there way.
• 52:03
  Speaker 3: I kind of think of, I think of grains, root vegetables and legumes as like the starchy food group.
• 52:07
  Speaker 3: So they're all going to give us slow burning starches and I think they're pretty interchangeable within those.
• 52:13
  Speaker 3: So I I'm not I'm not so convinced by the science and whole grains to kind of think like these are a must food but they're definitely a beneficial food and they're definitely great budget stretching food.
• 52:26
  Speaker 3: So I'm like not anti-grain but I'm not like whole grain.
• 52:29
  Speaker 3: Rah, rah, rah.
• 52:30
  Speaker 3: Does that make sense?
• 52:31
  Speaker 2: Yeah, you don't have, you know you?
• 52:33
  Speaker 2: Yeah, you don't need to set, you don't need to set aside these into my diet.
• 52:38
  Speaker 3: Yeah.
• 52:38
  Speaker 3: So I feel like if you're getting legumes and root vegetables as you're getting those fiber dense, slow burning starchy foods, slow burning carbohydrate right, the starchy foods.
• 52:54
  Speaker 3: I think those are pretty interchangeable with grains.
• 52:56
  Speaker 3: I think grains are great because they're cheap and obviously whole grains are the ones that are associated with health benefit and refined grains not Not so much.
• 53:02
  Speaker 2: Is there any like specific whole grains, like maybe oats or barley over whatever, or just kind of just doesn't matter too?
• 53:08
  Speaker 3: much Oats and barley are like the special ones because they have a type of fiber called beta-glucan, which is the type of soluble fiber that has been so strongly associated with reduced cardiovascular disease risk like not just lowering cholesterol but actually translating to lower cardiovascular disease incidence.
• 53:27
  Speaker 3: And also that's the type of fiber that has been shown to improve blood sugar regulation.
• 53:31
  Speaker 3: So people have shown that if you add oat fiber to a meal that it blunts the blood sugar response to that meal.
• 53:37
  Speaker 3: So oats, kind of like for sure all of the benefits of oats uh, that you've heard from your cardiologist are true uh, so what about all the negative things?
• 53:51
  Speaker 2: spent it from the shirtless guy in the grocery store those?
• 53:54
  Speaker 1: those are not true but the shirtless guy is shirtless in a grocery store.
• 53:59
  Speaker 1: How can you be lying to?
• 54:00
  Speaker 2: But I've heard phytic acid and, oh God, glyphosate.
• 54:05
  Speaker 3: Did you know that phytic acid is nearly chemically identical to myoinositol, which you can get as a supplement for improving blood sugar regulation, and that there have been some studies where they actually give people phytic acid as a supplement and show that it increases markers of bone mineralization, so potentially could be therapeutic for osteoporosis?
• 54:29
  Speaker 3: Uh, that it has been shown um to I think it was.
• 54:34
  Speaker 3: Oh gosh, I'm trying to remember I think it was type 2 diabetes, but I'm trying to remember exactly what the study was like.
• 54:39
  Speaker 3: There have been studies where they give people phytic acid as a supplement, so you need to send me that.
• 54:44
  Speaker 2: I need to do that, I will send you, yeah.
• 54:48
  Speaker 3: So there have been a couple of clinical trials where they like give people phytic acid as a supplement and show that it's good it is.
• 54:53
  Speaker 3: So whatever the monomer is that myo-ion acetal and phytic acid are based on.
• 54:59
  Speaker 3: Myo-ion acetal is five of them as a as a polymer, and phytic acid is six, so that like it's just got one extra of whatever that base molecule is yeah, yeah, so no, I think phytic acid is actually beneficial for us yeah, get your oats.
• 55:16
  Speaker 2: I I hate the demonization votes, been just really annoying me anyway Before.
• 55:22
  Speaker 2: So I want to make sure, before we get to like the end of it, cause I were going to get onto like an hour here I want some fun facts.
• 55:28
  Speaker 2: I like all your little fun facts, okay, and so the one I remember that I want to, I want to bring up cause I remember it and I like it was that like the polyphenols that are like found in berries can maybe help reduce, like delayed onset muscle soreness, like I remember that one.
• 55:43
  Speaker 2: I like that.
• 55:44
  Speaker 2: I like that as a fun fact.
• 55:51
  Speaker 3: Also the beetolines in beets and rainbow chard can do the same thing and I've actually been shown.
• 55:53
  Speaker 3: They've done studies where they give people like beetroot juice.
• 55:55
  Speaker 3: It's usually like the equivalent of like one serving a day for a couple of weeks and then they'll have them do something like a marathon and then they'll come back the next day for like a recovery workout and so their recovery workout they'll have like lower markers of muscle damage, but then they'll like run their recovery 5k faster, so they have like way better muscle recovery afterwards.
• 56:17
  Speaker 3: So beets also do the same thing.
• 56:20
  Speaker 3: Anthocyanins it seems to be like a pain killing in addition to antioxidants.
• 56:25
  Speaker 3: Beetalain seems to be more like anti-inflammatory, so different.
• 56:30
  Speaker 3: So both.
• 56:31
  Speaker 3: So I would just say like beets and berries in a smoothie.
• 56:33
  Speaker 3: Have you ever tried that together?
• 56:34
  Speaker 3: They're quite good, they're a nice combination.
• 56:37
  Speaker 2: They work together well, it'd be a fun color.
• 56:38
  Speaker 2: At least it is, it is.
• 56:43
  Speaker 3: The flavors.
• 56:44
  Speaker 3: The flavors melt Like I feel, like the flavors go together.
• 56:46
  Speaker 3: So yeah, so beetolene is also super, super good for for muscle repair.
• 56:52
  Speaker 3: Other fun ones I'm just going to bring this one, Cause this is my like.
• 56:56
  Speaker 2: My favorite one is yeah, that's what I want.
• 56:58
  Speaker 2: I want the.
• 56:58
  Speaker 2: I want the good fun ones.
• 56:59
  Speaker 2: Yes, so, calcium.
• 57:02
  Speaker 3: We all know calcium for bones right Like calcium electrolytic.
• 57:05
  Speaker 2: Bones and teeth Right.
• 57:07
  Speaker 2: Yes.
• 57:07
  Speaker 3: Did you know that calcium intake is, like, almost exactly correlated with the severity of PMS symptoms, and people who menstruate who eat more calcium have a much lower chance of having PMS?
• 57:23
  Speaker 3: Well, Liam doesn't woman, so he definitely didn't know that but presumably shall be at some point relevant in your life.
• 57:31
  Speaker 3: You shall be supporting child.
• 57:36
  Speaker 2: I shall be supporting child?
• 57:38
  Speaker 2: I don't think so.
• 57:42
  Speaker 1: Did you for a split second.
• 57:43
  Speaker 1: You forgot you had a child, didn't you?
• 57:45
  Speaker 2: no, I just like the way she phrased it.
• 57:46
  Speaker 2: I'm gonna phrase it that from now I shall be supporting child soon.
• 57:50
  Speaker 2: Um, yeah, okay.
• 57:51
  Speaker 2: So calc, okay.
• 57:52
  Speaker 2: So what are what are calcium sources and foods?
• 57:54
  Speaker 2: I leafy greens, yes, so actually leafy greens and cruciferous vegetables.
• 57:59
  Speaker 3: Dairy products, uh, canned fish with the bones, like sardines, and canned salmon.
• 58:03
  Speaker 2: Oh, because you need the bones.
• 58:05
  Speaker 1: So the bones?
• 58:05
  Speaker 2: of my enemies are giving me calcium.
• 58:09
  Speaker 1: Yes.
• 58:09
  Speaker 2: Yes, they are.
• 58:12
  Speaker 3: Why do you think I have the ax?
• 58:13
  Speaker 1: Liam.
• 58:15
  Speaker 3: This is where the man versus bear conversation really needs to go.
• 58:21
  Speaker 2: Okay so I like that.
• 58:22
  Speaker 2: Okay so calcium okay so calcium, berries, polyphenols, anthocyanins, all that stuff, what, what, what else, what, what, any um?
• 58:29
  Speaker 3: so, uh, there is some research to show that b vitamins not getting enough as we age uh dramatically speeds up age-related cognitive decline.
• 58:40
  Speaker 3: Um, and it looks like it's not necessarily directly tied to dietary intake.
• 58:45
  Speaker 3: Apparently, we don't absorb it as well, so we actually need more as we get older.
• 58:49
  Speaker 2: So you should be drinking more Rockstar Energy drinks.
• 58:52
  Speaker 3: Does there be 12 in there?
• 58:54
  Speaker 2: What?
• 58:55
  Speaker 2: There's 100% of the value of B12.
• 58:58
  Speaker 3: There you go, so that'll do.
• 59:04
  Speaker 2: That'll do pig that'll do.
• 59:06
  Speaker 2: I don't know what form.
• 59:07
  Speaker 2: Is there anything like people always talk about the form?
• 59:10
  Speaker 3: probably cyanocobalamin.
• 59:12
  Speaker 3: Yes, it's, usually cyanocobalamin.
• 59:14
  Speaker 2: Is that like less absorbable, like what's I know?
• 59:17
  Speaker 3: it has to be like.
• 59:18
  Speaker 3: So the methylcobalamin that's in, like the fancy B vitamins is like already the active form.
• 59:23
  Speaker 3: So the methylated form is the active form and for people who have like gene variants of MTHFR that slightly reduce methylation, taking the active, like the methylated forms of B vitamins, can lead to a better like symptom improvement, so better energy and stuff like that, compared to the non-active forms.
• 59:48
  Speaker 2: I like it.
• 59:49
  Speaker 2: Is that what you got?
• 59:50
  Speaker 2: Any, anything else, anything else.
• 59:51
  Speaker 2: I like the fun.
• 59:52
  Speaker 2: I like the fun, facts Okay.
• 59:54
  Speaker 3: I'm just trying to think of fun ones that aren't female anatomy specific.
• 59:59
  Speaker 3: I obviously have a different, different things that resonate with me so well.
• 1:00:11
  Speaker 3: So protein as we age, so sarcopenia sucks.
• 1:00:16
  Speaker 3: It's terrible.
• 1:00:17
  Speaker 3: Did you know that females lose an average of 10% of their muscle just in the perimenopausal period?
• 1:00:24
  Speaker 3: You probably didn't know this, because this is not relevant to you at all Slight slightly relevant to me.
• 1:00:30
  Speaker 3: I don't like it, uh.
• 1:00:31
  Speaker 3: So yeah, sarcopenia like just just just accelerates during that transition between um times where your body could make a baby and times when your body can't.
• 1:00:43
  Speaker 3: So protein resistance Protein times where your body could make a baby and times when your body can't.
• 1:00:48
  Speaker 3: So protein resistance, protein.
• 1:00:49
  Speaker 3: So, fascinatingly, the like 1.6 grams per kilogram body weight per day, like that we see being so beneficial for athletes, that number gets to be really beneficial again for menopausal females and males over over the age of 60 whoa, whoa, whoa.
• 1:01:05
  Speaker 1: You used kilograms there.
• 1:01:06
  Speaker 1: You're gonna have to dumb it down for leo.
• 1:01:08
  Speaker 2: I heard the kilograms.
• 1:01:09
  Speaker 2: I was waiting for the freedom units transition but that's fine, what is I have?
• 1:01:13
  Speaker 3: so it's 2.2 kilograms per freedom pounds per sorry.
• 1:01:19
  Speaker 2: 2.2 units 2.2 freedom units per kilogram.
• 1:01:24
  Speaker 3: Yes, okay, so 0.73, because that's so much better I would say, yeah, point.
• 1:01:30
  Speaker 2: I just say like round, like 0.7 grams per pound, of pound for freedom, unit damn it yeah, it's actually 0.7.
• 1:01:37
  Speaker 3: It's actually 0.72, repeating 0.72 repeating 0.72.
• 1:01:39
  Speaker 2: repeating freedom unit per.
• 1:01:42
  Speaker 3: Yeah.
• 1:01:43
  Speaker 2: For freedom unit.
• 1:01:44
  Speaker 3: So I'm so glad, I'm so glad we converted.
• 1:01:46
  Speaker 3: Yeah, okay, another, another fun one.
• 1:01:53
  Speaker 3: So did you know that on any given day, 16% of the world have a headache?
• 1:01:58
  Speaker 3: I think that's just like swaps, so much sucks uh and that um magnesium, like insufficient dietary magnesium could be a key driver I know that's something we're.
• 1:02:15
  Speaker 2: We're falling short on as well, right?
• 1:02:17
  Speaker 3: magnesium intake yeah it's like 66 of us don't get enough dietary magnesium.
• 1:02:21
  Speaker 3: Uh, and that's not even accounting for things like how stress can uh increase magnesium excretion, so it might actually increase our our dietary need for magnesium okay, interesting.
• 1:02:32
  Speaker 3: Uh, I'm in trouble stress tends to like send the kidneys on overdrive, so we tend to lose electrolytes when we're when we're stressed, and then we also uh, we burn through vitamin C really quickly when we're stressed.
• 1:02:42
  Speaker 2: So what I would say?
• 1:02:43
  Speaker 2: Is calm down and eat beans.
• 1:02:46
  Speaker 2: That's my takeaway from that Calm down and relax.
• 1:02:48
  Speaker 1: Calm down, chew your food and eat your beans, I know pumpkin seeds super high in magnesium.
• 1:02:56
  Speaker 3: I know Everything that's green because magnesium is the middle of a chlorophyll, so if it's green it's going to have magnesium.
• 1:03:04
  Speaker 3: So, yeah, green foods in general, because chlorophyll and hemoglobin have pretty much the same structure, but chlorophyll has magnesium at the center and hemoglobin has iron at the center.
• 1:03:19
  Speaker 2: Okay, oh, and can you give us some backups?
• 1:03:21
  Speaker 2: Oh, shoot, before you go.
• 1:03:22
  Speaker 2: Can you give us some backups?
• 1:03:22
  Speaker 2: Oh, shoot Before you, before you go, give you some backups on the greens powders, cause we're always like against them and we need, we need your help.
• 1:03:29
  Speaker 3: Oh, um, okay.
• 1:03:31
  Speaker 3: So here's my thing with the greens powders.
• 1:03:32
  Speaker 3: I I feel like, um, for some people they can be a really great tool for increasing vegetable consumption, but there's nothing magical about them.
• 1:03:41
  Speaker 3: And the thing that's really deceiving about how they're marketed is, if you actually do the calculation for the fresh equivalent, most of those greens powder supplements a scoop or two scoops or whatever it is that they say you need will translate to a half, to maybe one serving of fresh vegetables.
• 1:03:58
  Speaker 3: So there's some like where the serving's bigger, where it might be two servings, but it's not like there's this idea that if you have that scoop of greens powders it's meeting your like fruit.
• 1:04:07
  Speaker 3: Yeah, I always see that one scoop is like 8000 vegetables or something like it's falling so far short, so like the fresh equivalent is actually really underwhelming and they're also typically three to 10 times more expensive than it would be to go buy the fresh vegetables.
• 1:04:24
  Speaker 3: But I do see that there is like a person who that can be a really useful tool for, and I wouldn't want to demonize it for that person.
• 1:04:34
  Speaker 3: I just think that the way they're marketed as like the be all and end all of nutrition is very deceiving.
• 1:04:42
  Speaker 1: Okay, good Sounds good.
• 1:04:43
  Speaker 1: Deceiving.
• 1:04:43
  Speaker 1: Okay, good Sounds good to me.
• 1:04:45
  Speaker 1: Now, where can everyone find you?
• 1:04:47
  Speaker 1: So they can go complain about your views on greens powder.
• 1:04:52
  Speaker 2: Greens, powders and tomatoes are fruit and all that stuff, come yell at me about tomatoes being a fruit.
• 1:04:58
  Speaker 3: I would enjoy that conversation.
• 1:04:59
  Speaker 3: I am at Dr Sarah Ballantyne, almost all the social media places TikTok, youtube, instagram, facebook Threads and Pinterest so I think that's to me those are all the good places because that's where I am.
• 1:05:14
  Speaker 1: This is a good social media place.
• 1:05:19
  Speaker 3: I have a couple of favorites.
• 1:05:21
  Speaker 3: I do play favorites with social media platforms, that's for sure.
• 1:05:24
  Speaker 3: There's some good I feel like there's some good people on the social medias, if you can find your right corner.
• 1:05:33
  Speaker 2: They're good.
• 1:05:33
  Speaker 2: There's good people.
• 1:05:34
  Speaker 2: They're just drowned out by everybody else's problem, and those people are the ones that get a much bigger platform.
• 1:05:40
  Speaker 2: So that's what we deal with.
• 1:05:40
  Speaker 2: Fun, and those people are the ones that get a much bigger platform.
• 1:05:41
  Speaker 2: So that's what we deal with.
• 1:05:45
  Speaker 3: Fun.
• 1:05:45
  Speaker 3: I mean, you have seen the amount of content that I put out and the complete lack of virality of anything I've ever done.
• 1:05:53
  Speaker 3: So, yeah, I would love to have my videos have more reach.
• 1:05:59
  Speaker 2: No, here's the thing you give people decent good advice about, just like nutrient density and how to get things, but no, you just got to yell about how vegetables are terrible for you.
• 1:06:09
  Speaker 2: That's how.
• 1:06:10
  Speaker 2: That's how you go viral.
• 1:06:12
  Speaker 2: That's the one.
• 1:06:12
  Speaker 2: That's one way.
• 1:06:13
  Speaker 1: Yeah, and the other way is um, and I actually kind of want to do this is organize everybody to.
• 1:06:20
  Speaker 1: I actually kind of want to do this is organize everybody to share everybody's post to their stories, cause I've found that to be like the number one way, particularly on Instagram.
• 1:06:29
  Speaker 3: I'm in.
• 1:06:30
  Speaker 1: It's kind of on TikTok, but on Instagram sharing to stories is a killer thing.
• 1:06:38
  Speaker 2: Like Liam, got big on Instagram conveniently the same time that me and dr ids both shared his video yeah, dr is a whole video on it specifically, and that's really why, yeah, like, and then it kind of took off after that, yeah okay, well, uh, I'm, I'm, I'm in.
• 1:06:54
  Speaker 3: So just just, uh, let let me know when the plan that hits go and and all our listeners out there share our stuff to your stories.
• 1:07:07
  Speaker 1: It's one of the best ways you can help, or hit that repost button, I'm going to try anything at this point?
• 1:07:13
  Speaker 3: Yes, and then my website is Nutrivorcom.
• 1:07:16
  Speaker 3: That's where there's tons of deep dive articles about what nutrients do in the body and how they're linked with various health concerns, and then what foods have what nutrients.
• 1:07:27
  Speaker 3: And I have a new book, nutrivor the Radical New Science for Getting the Nutrients you Need from the Foods you Eat coming out May 14th.
• 1:07:35
  Speaker 1: Which is like now.
• 1:07:36
  Speaker 1: Wait, when is this going to air?
• 1:07:40
  Speaker 1: This will air on the 16th.
• 1:07:44
  Speaker 3: So it's out, it's out, go get it.
• 1:07:46
  Speaker 1: It's out, it's available.
• 1:07:47
  Speaker 1: I already got a copy.
• 1:07:51
  Speaker 3: Um, yes, so you're I, I you're good.
• 1:07:53
  Speaker 3: Um, you can still leave me a review.
• 1:07:55
  Speaker 3: Uh, on on, on the the, the places that have reviews, though.
• 1:08:00
  Speaker 3: Uh, rob, and you just have to, per FTC guidelines, say I received an advanced copy from the publisher so yeah, it's available.
• 1:08:09
  Speaker 1: I mostly get to read it during camping season because then you know you sit around the fire and you just have a good book and this looks like a good book.
• 1:08:16
  Speaker 3: Again.
• 1:08:17
  Speaker 3: You're going to really enjoy the story about Lord Byron at the beginning of chapter one and how he was the father of fad diets.
• 1:08:25
  Speaker 3: He was the one who started the.
• 1:08:28
  Speaker 3: All you have to do is this, this thing and then you'll lose weight.
• 1:08:31
  Speaker 2: Do you have a favorite fad diet before we go?
• 1:08:33
  Speaker 2: Mine's the cookie diet, where you had the cookie that you drank with water and the cookie had something in it that would expand in your stomach and then it filled up your stomach really big and then you weren't hungry.
• 1:08:43
  Speaker 2: That was my favorite because you got to eat cookies and lose weight and that was their whole thing and I was like that's fucking genius, that's so smart uh, that okay.
• 1:08:51
  Speaker 3: So I I I think that because I have bought into so many fad diets over the years, I feel like, uh, my favorite fad diet is not fad diets like.
• 1:09:03
  Speaker 3: My favorite fad diet is like the mediterranean diet, because that's the real one with science.
• 1:09:07
  Speaker 3: Do you know what I mean?
• 1:09:07
  Speaker 3: Like I feel like I've I've bought into too much of too many of them to be able to like have a tongue and cheek answer to that question.
• 1:09:14
  Speaker 3: I think if I had a tongue and cheek answer to that question it would sound very disingenuous my favorite diet is the raw chicken diet the raw chicken diet uh, that's just rolling the dice for salmonella every single day.
• 1:09:29
  Speaker 2: Yeah, exactly but you got to be primal like our ancestors okay dr sarah, I think everybody understands.
• 1:09:36
  Speaker 2: Go get your rock star zeros, grab that book and don't be your worst okay, liam, liam, show us your improv skills.
• 1:09:43
  Speaker 1: Player off here.
• 1:09:44
  Speaker 1: Come on, player off.
• 1:09:45
  Speaker 1: What do you don't?
• 1:09:47
  Speaker 1: I have?
• 1:09:47
  Speaker 2: to do that like a visual thing.
• 1:09:48
  Speaker 2: Nobody what?
• 1:09:52
  Speaker 2: I don't know what you're saying, what's going where?
• 1:09:55
  Speaker 3: you gotta, you gotta sing a song oh shit, just make it up on the spot, on On the spot.
• 1:10:02
  Speaker 2: Come on, that is how I don't have improv skills, dr Sarah, that's what makes it great.
• 1:10:06
  Speaker 2: She's the gal, she's the one that will make you all smile.
• 1:10:11
  Speaker 2: I don't know how to rhyme.
• 1:10:12
  Speaker 2: Enjoy your life.
• 1:10:14
  Speaker 2: Damn, that didn't even rhyme.
• 1:10:15
  Speaker 2: Fuck, I got nothing.
• 1:10:18
  Speaker 1: I got nothing.