Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living24 Okt 2018

Part 21 - Gabor Erdosi on Food Processing, Hunger Signaling, and the Gut

Gabor is a food scientist with a masters in molecular biology. He lives in Hungary and is one of these engineers slash scientists who I love talking to who look at nutrition differently. He has a very unique perspective because he works for a big food manufacturer that makes sugary syrups that he believes are harmful. It's rare point of view.

He's spends almost all of his free time researching this stuff to help people understand how bad these processed foods actually are. He has a large community on facebook where he shares and discusses this information. He also has some great presentations he's done you can find online.

We recorded past midnight and I was losing steam at the end and didn't continue the conversation much. He was talking about a really interesting topic though - the adipose centric model of diabetes. For a long time many people have been talking about the insulin-carbohydrate model of diabetes. There's a lot to this subject and we'll get more into it in the coming weeks. I have already recorded an episode covering more of this that will come out next week. It's basically flipping our thoughts of insulin resistance around. The problems occur when you eat more than your personal fat threshold can take - whether it be carbs, fat, or protein. So the problem is your adipose tissue can't properly store all the lipids. People start becoming insulin resistant because of their obesity (or overstuffed and inflamed fat cells), instead of becoming obese from the insulin resistance. This may be super boring and esoteric to some, but for others it will be super interesting. I personally am very into it.

There's a couple weeks left to support the Food Lies film on Indiegogo. Thanks so much - we couldn't do it without you. Listener and crowd support is the only thing powering this film and podcast right now, so I really appreciate it. Now please listen to the wise words of Gabor Erdosi.

http://indiegogo.com/projects/food-lies-post

Show Notes

Gabor is a food scientist with a masters in molecular biology calling in from Hungary
He works for a big food manufacturer making sugary syrups
Asked to give a presentation on food processing and the short term metabolic effects
https://www.youtube.com/watch?v=8rcfvRGZsDs
Long term negative effects would have included seed oils but they only gave him 35 minutes
People says processed carbs are bad but nobody asks why or how
He doesn't trust textbooks so he goes to original sources and studies
He studied the digestive system, physiology, and mechanisms of how food is digested and the hormone responses
If we eat evolutionary appropriate foods like meat, tubers, and berries, for example, the sensors in our small intestine and resulting hormone signaling is fine
If we eat flour and ground starches it's very different and not fine
But humans have been processing food for all of history? Looks at this with cooking of food vs. raw food, pre-digesting proteins
Studies looking at eating a whole apple and a blended apple with all it's pulp (not just the juice which would be different) - more glucose and insulin response to blended apple
THings aren't the same once you break down the structure of the plant
Questioning nutrition labels because of this
After this surge of glucose, insulin dips below baseline a couple hours later and you become hypoglycemic. And then hungry.
Studies show this is also when self-reported satiety kicks in
As well as ghrelin surge (which is the hunger signaling hormone)
Glycemic index and glycemic load can be thought of proxies for how processed something is or "lacking plant structure"
This is why we get inconsistent studies when we use observational data using glycemic index or load as a proxy
Fiber is a better indicator because usually these people aren't adding back in fiber - it means they are eating whole foods
Also if you destroy the plant structure by processing then add fiber back in it's not as good - you already destroyed the structure
But some fiber is good that swell when you add them back because they increase the volume and slow the gastric emptying
Simple message is it's better to just eat plant foods in their whole form
He also says it's safer to just eat animal foods - protein and fat - that don't have these problems when processed
Better to eat carbs at the end of the meal
Better to eat slowly
Rodent studies show they get more obese when they grind the normal chow
Rodent studies are poorly done in general because the chow they use is highly processed with no real food ingredients
Their synthetic diet also causes dysbiosis in their large intestine
Gut permeability and small intestinal bacterial overgrowth (SIBO), etc. in humans
Sometimes the body needs a small and purposeful inflammation
In inflammatory disease it's a chronic inflammation, not acute
He does almost all animal foods plus some fruit because of his condition
People don't need to cut out all carbs, but it would be smart to do an elimination diet and add foods back in gradually to see what might be causing problems
Not everyone needs to do low carb, some report doing very low fat helps type 2 diabetes
This greatly reduces the need for insulin which is a partitioning fuel so you can still be pretty healthy even if you're taking in a lot of carbs
Needs to be really low though - less than 10% - so very few people can actually pull this off
He can't subsist on leaves and flowers and stalks, no thanks
Killer combo of fat plus carbohydrate - what's the mechanism?
Fat and protein together take longer to digest, don't cause the same big jump in hormonal release, and stimulate the receptors in the lower intestine as well - much more balanced
GIP and GLP-1 are incretins - they stimulate your pancreas to release hormones
You create an insulin and glucagon imbalance if you stimulate these hormones in an unbalanced way
Fasted and fed state and metabolic regulation
Sweet spot is to eat 1-3 meals per day
Total insulin response lower with bigger meals
Studies say best to limit your eating window to max 10 hours
Autophagy and letting your body rest
Microbiome - all the rage these days
Study on mostly plant based diet and carnivore diet and microbiota
We still don't know how the microbiome works - just that your diet greatly affects it
Rat studies aren't conclusive for humans
Problems with how we treat diabetes today - just the symptom, not underlying problem
Type 2 diabetes is actually an adipose problem - can't store lipids correctly
More gut permeability and inflammation from refined foods
The beer belly and visceral fat
Tying together mechanisms of fatty liver from alcoholics and non-alcoholic sources
Caveman check for foods: animals, berries, tubers, etc., not a wheat field
Out of season fruit study with rats - not good to eat out of season it seems
The answer to health is to reject the modern processed foods - both vegetarian/pecatarian and carnivore/keto/paleo people are doing that
He's going to be doing some more work with organizations soon to spread his learnings
He has a closed Facebook group that is really active and interesting called Lower Insulin https://www.facebook.com/groups/198981013851366/

Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Sapien Movement: http://SapienMovement.com Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg Theme music by https://kylewardmusic.com/

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Part 229 -Reviving Regenerative Agriculture with Will Harris

Will Harris is known for his pioneering regenerative agriculture practices. The episode explores Harris's journey from traditional farming to regenerative agriculture, the economic challenges, and the impact on land, community, and ecosystems. Harris shares insights from his experiences, including his transition away from chemical-dependent farming and the development of vertically integrated operations. They discuss the benefits of regenerative practices, the difficulties in marketing and scaling, as well as the broader implications for nutrition and sustainability. Lastly, the episode addresses the sustainability of feeding the world through regenerative practices, emphasizing local community support and the long-term generational benefits. 05:10 Introduction to Will Harris 09:05 Challenges and Evolution in Farming Practices 29:43 The Impact of Erosion on Soil Health 30:09 Scientific Comparison: Monocrop vs. Diverse Ecosystem 30:48 Economic Challenges of Transitioning to Regenerative Farming 31:49 The Rise of Grass-Fed Beef and Market Challenges 33:00 Educating Consumers on Grass-Fed Beef 35:03 The Influence of Propaganda on Food Choices 42:18 The Role of Debt in Farm Management 44:15 Challenges in Poultry Farming 50:31 The Benefits of Regenerative Agriculture 53:31 Feeding the World Sustainably 01:00:20 Reflections on the Future of Regenerative Farming BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

29 Okt 1h 2min

Sapien Podcast- Fiber Myths, Vitamin C Lies, and the Fight for Root-Cause Health with Chris Kruger

In this episode of the Sapien Podcast, Chris Kruger returns as co-host with Brian Sanders for a deep dive into nutrition myths, fiber fallacies, and the failures of mainstream dietetics. Together, they expose how official guidelines and academic institutions push confusion for profit while ignoring root-cause solutions. The hosts critique health narratives around fiber, red meat, vitamin C, and weight-loss drugs, while sharing client case studies that reveal the real path to metabolic health. They emphasize the Sapien approach: whole foods, animal-based nutrition, hormone balance, and lifestyle over pills and procedures. SHOW NOTES: 04:00 The Football Analogy: nutritionists misunderstand cause and effect 06:00 Debunking fiber myths and why whole foods matter most 09:00 Case study: reversing lifelong constipation with a low-fiber diet 12:00 Red meat, healthy user bias, and flawed nutrition studies 14:30 Academia, food industry funding, and distorted guidelines 15:30 Carnivore diets and the vitamin C myth 18:00 Beyond "calories in, calories out" 27:00 Defining metabolic syndrome vs. metabolic excellence 30:00 Statins, side effects, and why lifestyle beats prescriptions 32:00 Hormone health as the foundation of motivation and vitality BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

27 Okt 37min

Sapien Podcast- Fitness Wisdom Unplugged

In this episode of the Sapien Podcast, Chris Krueger joins the show as a new co-host along with host Brian Sanders. They introduce the podcast as a fun, unplanned discussion about health, fitness, and hormone optimization. The hosts share personal fitness stories and emphasize the importance of a holistic approach to health, advocating for living naturally and avoiding artificial supplementation like TRT. They critique Brian Johnson's extreme health regimens and promote practical, actionable steps for achieving and maintaining elite health without extensive gym workouts or complex diet plans. SHOW NOTES: 00:00 Introduction to the Sapien Podcast 01:11 Fitness and Hormone Optimization 01:25 Generational Fitness and Relatability 01:43 Chris's Fitness Feats and Midlife Reflections 04:57 The Importance of Staying Active 05:38 Family Dynamics and Health Advice 08:01 The Sapien Lifestyle and Hormone Balance 14:16 Insulin and Metabolic Health 17:31 Raw Milk and Sapien Center Community 18:42 Farmer's Market Raw Milk Prices 20:43 Brian Johnson's Cult-Like Brunch 22:03 The Profit in Food Processing 25:31 Debunking Diet Myths BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

22 Okt 35min

Part 228 - Dr. Doug McGuff on High-Intensity Training, Recovery, and the Truth About Nutrition

Dr. Doug McGuff is an emergency physician, exercise researcher, and co-author of Body by Science. Known for his pioneering work in high-intensity resistance training, McGuff blends decades of medical practice with deep knowledge of physiology to reveal how short, focused workouts can yield extraordinary health benefits. He also runs training studios in South Carolina that specialize in safe, supervised strength training. In this episode of Peak Human, Brian Sanders and Dr. McGuff dive into why most people misunderstand exercise, the dangers of overtraining, and how nutrition and movement fit together for long-term health. They cover everything from the "12-minute workout" to the role of myokines, why VO₂ max is misunderstood, and how subsidies and processed foods hijacked the human diet. This conversation reframes what it truly means to build strength, resilience, and health for life. Show Notes: 03:00 Dr. McGuff's Background: Emergency Medicine & Strength Training 07:00 Adaptive Resistance Training (ARX) & How It Works 14:00 The Physiology of Strength: Motor Units & True Failure 22:00 The "12-Minute Workout" – Time Efficiency & Maximum Results 25:00 Overtraining, PEDs, and the Myths of Modern Fitness Culture 28:00 Long-Term Damage from Inefficient Training Methods 30:00 You Can't Out-Exercise a Bad Diet 33:00 The Straight Line Between You and the Sun – Whole Food Nutrition 44:00 Debunking the Meat & Gout Myth 48:00 Eat Densely, Move Intensely – Rethinking Fitness Advice 49:00 Cardio Myths, VO₂ Max, and the Zone 2 Obsession 56:00 What Really Correlates With Longevity: Adaptation, Not Numbers BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

24 Sep 1h 14min

Part 227 - Holistic Health, Slow Food, and Lifelong Vitality with Tara Couture

In this episode of Peak Human, host Brian Sanders welcomes back Tara Couture. Tara, a renowned advocate for the Sapien lifestyle, shares insights into her holistic approach to health, which includes growing her own food and embracing a nutrient-dense diet. The discussion covers various topics, including nutrition, lifestyle factors, nature, hormone optimization for both men and women, and practical tips for adopting this lifestyle even in urban settings. Tara also discusses her new book, 'Radiance of the Ordinary,' which explores the profound rewards of living authentically and nourishing one's body. Brian also highlights the benefits of natural supplements like oyster pills for hormone optimization. A must-listen for anyone interested in sustainable living and holistic health. Show Notes: 00:15 Tara's Lifestyle and Farmstead 00:59 Nutrition and Lifestyle 07:46 Raising Healthy Children 15:36 Cooking and Food Preparation 31:45 Travel and Eating Healthy 35:10 Carbs and Diet Adjustments 36:42 Exploring the Benefits of Carbs 38:00 Introducing Tara's Book: Radiance of the Ordinary 38:46 The Dichotomies of Life and Embracing Mortality 43:33 The Importance of Real Food and Nutrition 48:13 Men's Health and Hormones 57:41 The Simplicity of Whole Foods 01:05:54 The Gift of a Healthy Body BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Tara's Book: https://www.penguinrandomhouse.com/books/798098/radiance-of-the-ordinary-by-tara-couture/ Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

3 Sep 1h 12min

Part 226 - Biohacking and Homesteading: Bridging the Gap with Michael Kummer

In this episode, Brian Sanders chats with Michael Kummer about his multifaceted approach to health and wellness, which combines elements of biohacking, fitness, and homesteading. Kummer, a proponent of the 'Sapien' philosophy, emphasizes a diet and lifestyle that closely mimic natural human behaviors. The discussion covers Michael's fitness routine, which involves minimal gym time, his creation of an accessible fitness program, and his unique perspective on the synergy between biohacking and homesteading. They delve into the issue of modern diets, stress, and lifestyle factors impacting health, using Austria as a case study to highlight these trends. Kummer also shares insights into his family's transition to a homesteading lifestyle and offers practical tips for integrating these principles into various lifestyles. Try the oyster pills! https://nosetotail.org/products/pure-oyster Show Notes: 02:18 Biohacking vs. Natural Living 04:12 Homesteading and Food Production 08:45 Health Impacts of Modern Lifestyle 12:03 Traditional Food Preparation Techniques 24:41 The Importance of Muscle Mass 28:12 Austrian Lifestyle and Longevity 33:02 Traditional Austrian Diet: Then and Now 33:16 Impact of World War II on Diet and Lifestyle 35:32 Modern Austrian Diet and Health Trends 37:46 Comparing Health Outcomes: Austria vs. USA 45:38 Personal Fat Threshold and Its Implications 51:52 Homesteading and Sustainable Living 54:21 Balancing Modern Life with Traditional Practices 58:21 The Role of Community in Homesteading 01:03:13 Supplements and Whole Foods for Optimal Health BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

13 Aug 1h 6min

Part 225 - Unlocking the Secrets of Satiety Per Calorie with Dr. Ted Naiman

In this episode of Peak Human, host Brian Sanders interviews Dr. Ted Naiman, discussing the concept of satiety per calorie and its implications for diet and health. They dive into the importance of understanding different diet patterns, focusing on high-protein, nutrient-dense foods, and avoiding overly processed foods. The conversation covers the four pillars of satiety per calorie: protein percentage, energy density, fiber content, and hedonics. Dr. Naman also talks about his new book 'Satiety Per Calorie,' which aims to provide a comprehensive understanding of diet and nutrition, helping people make informed food choices to maintain optimal body composition effortlessly. The episode concludes with discussions on the benefits of natural exercise routines and natural supplements for overall health. Try the oyster pills! https://nosetotail.org/products/pure-oyster Show notes 00:28 Understanding Diets and Nutrition 01:28 Exercise and Fitness Insights 02:09 Oyster Pills and Testosterone Boost 03:15 Daily Life and Health Philosophy 03:53 Satiety and Nutrient Density 05:38 The PE Diet and Satiety Per Calorie 06:34 Explaining Diet Patterns and Health Outcomes 12:48 Practical Tips for Diet and Exercise 41:09 Understanding Protein Leverage and Obesity 44:07 Can You Get Fat on Protein? 45:47 Nutrient Calories vs. Energy Calories 49:33 The Four Pillars of Satiety Per Calorie 54:42 The Role of Fiber in Satiety 01:01:38 Energy Density and Caloric Intake 01:07:01 The Liver's Role in Metabolism REGENERATIVE PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

6 Aug 1h 14min

Part 224- Boosting Health with Oysters: Conversations on Deep Nutrition with Marine Biologist Stephen Kavanagh

In this episode of Peak Human, host Brian Sanders delves into a comprehensive discussion with marine biologist Stephen Kavanagh, an expert in shellfish and particularly oysters. Brian and Stephen explore the nutritional benefits of oysters, including their historical significance in human evolution and their roles in promoting testosterone, immunity, and overall health. Stephen details his artisanal processes at his facility in Ireland, emphasizing the purity and nutrient density of oysters used in their products. The conversation expands into broader themes of deep nutrition, the slow food movement, and the importance of returning to nature's ratios in our diets. Listeners also receive insights into the issues surrounding processed foods and modern health epidemics like obesity. Try the oyster pills! https://nosetotail.org/products/pure-oyster Show Notes: 02:25 The Journey of Oyster Processing and Supplement Manufacturing 06:02 The Aphrodisiac Effect of Oysters 10:00 Nutritional Benefits and Historical Significance of Oysters 14:18 The Importance of Real Food and Avoiding Processed Foods 15:03 Challenges in the Oyster Industry and Food Lies 20:06 The Synergy of Nutrients and Fortified Foods 26:49 Ancient Diets and the Role of Oysters in Human Evolution 28:48 The Nutritional Power of Oysters 29:41 Evolutionary Benefits of Oysters 31:21 Human Connection to Marine Life 32:17 Oysters and Water Quality 33:01 Oyster Pure: Quality and Testing 34:06 Personal Health Benefits of Oyster Supplements 35:29 Challenges in Marketing Oyster Supplements 43:39 The Slow Food Movement BEEF TALLOW PRODUCTS: NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

31 Juli 56min

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