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 201 - Brad Kearns on Finding the Holy Grail of Diet & Lifestyle

Brad Kearns, 58, is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 USA-ranked Masters age 55-59 track & field high jumper in 2020, and former national champion and #3 world-ranked professional triathlete. He has written twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and face of the Primal Blueprint online multimedia educational courses. In 2017, The Keto Reset Diet became a New York Times bestseller, and briefly ranked as the #1 overall bestselling book on amazon.com. Brad also hosts the B.rad podcast BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post SHOW NOTES: (09:56) We know what's possible. Now let's shoot for optimal. (21:22) Processed foods disrupt our appetite and satiety hormones, prompting us to overeat. (33:02) Injuries are a sign of overdoing it. (40:56) Homo sapiens are built for near-constant everyday movement. (47:38) Always ask "what's optimal" instead of just "what's possible". (59:54) Raw forms of high-toxin natural plant foods is a potentially problematic category of nutrition. (1:08:26) Our main nutritional challenge is energy toxicity. BUY THE MEAT 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 Aug 20231h 24min

Part 200 - My biggest impact fat loss & health tips

This episode features the synthesis of my learnings after doing 200 episodes over the last 5.5 years with many of the world's top doctors & scientists in the health field. Get 80% of the results with 20% of the effort. I've dedicated my life to learning from the best and distilling things down to actionable insights that make it easy for you to get results. Today my sister interviews me in an episode packed with useful info. BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post SHOW NOTES (10:52) The only nutrition plan you'll be able to stick with for the long-term is the one that you enjoy following, and is both nutrient-dense and complete. (24:58) Food Lies was originally a documentary that turned into a six-part series. (29:43) The Sapien Center can be described as a work-from-home health-focused community that makes the journey to health and longevity sustainable and fun. (36:36) Ancestral health combines how humans traditionally ate with modern medicine to prevent and treat chronic disease. (49:25) The main problem with binge eating dietitians and the fat acceptance movement is that they do not understand that there are differences in food. (57:34) Nutrient calories are not the same as energy calories. (1:07:25) Cholesterol is foundational to hormonal health. BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

16 Aug 20231h 20min

Part 199 - Tucker Max on Raising Your Own Food, Providing for Your Family, and the Future of Freedom

Tucker Max has written four New York Times Best Selling books (three that hit #1), which have sold over 4.5 million copies worldwide. He co-founded Scribe Media, the premier professional publishing company that has helped people like David Goggins, Tiffany Haddish and Dan Sullivan publish their books. He was nominated to the Time Magazine 100 Most Influential List in 2009. He received his BA from the University of Chicago in 1998, and his JD from Duke Law School in 2001. He currently lives on a ranch in Dripping Springs, Texas, with his wife Veronica and five children on a homestead ranch where they raise animals, grow their own food, and create sustainable and redundant systems to be self-sufficient. They also helped start an alternative school with their community. BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post SHOW NOTES (14:30) Consuming content endlessly from media personalities is not all that different to binging soap operas. (22:56) Whether or not you develop type 2 diabetes does depend on genetics, but a huge, often-overlooked factor is how your diet looks. (25:51) To Tucker, Waldorf is the ideal homeschooling curriculum for its heavy emphasis on student-led education. (40:15) "The only reason hospitals aren't cesspools of death is because nurses keep it together." (44:37) True sovereignty over your family's livelihood comes down to owning your own sources of food, water, and power. (50:08) Don't be an oldschool doomsday prepper. Control your inputs. (53:43) Taking responsibility for your livelihood—for your food, water, and power, education, and health—creates a sense of urgency in your life. (1:00:35) The COVID-19 crisis taught Tucker to ask himself the two-part question: "What do I believe and why do I believe it?" (1:11:25) Creating your own society starts with the actions you take. Website I mentioned https://www.sovereignhumans.org/ BUY THE MEAT 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

9 Aug 20231h 23min

Part 198 - Mark Sisson on Health From Your Feet On Up

Mark Sisson is a renowned health and fitness expert, author, and entrepreneur, celebrated for pioneering the primal lifestyle movements. Once a competitive endurance athlete who achieved a top-five finish in the Ironman World Championship, he is now a successful businessman who founded Primal Kitchen, a purveyor of paleo-friendly foods and supplements, bought by Kraft Heinz in 2018. In addition to his business ventures, he's a bestselling author, with works like "The Primal Blueprint" that promote ancestral eating and exercise habits for health optimization. Recently, Sisson embarked on a new entrepreneurial journey with his son, Kyle, to create Peluva, a better-for-your-body shoe company. He still produces content on his legendary blog, "Mark's Daily Apple," and is absolutely ripped and supremely healthy despite turning 70 next month. Get 10% off Mark's new shoes https://peluva.com/discount/SAPIEN Video version: https://youtu.be/A3jQXP9y5Uo BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post SHOW NOTES: 00:00:00 Introduction to Mark Sisson and his shoe company, Peluva. 00:05:00 Talking about NoseToTail.org and the great products 00:10:00 Sisson's insights on modern running shoes and his journey to designing minimalist shoes. 00:15:00 Emphasis on foot health and the drawbacks of cushioned shoes. 00:20:00 Sisson dispels misconceptions about orthotics, advocates minimalist shoes, and introduces Peluva's Strand model. 00:25:00 Sisson discusses human feet evolution, barefoot experience benefits, and safe transition to minimal shoes. 00:30:00 Importance of toe articulation and foot strength training, promoted through Peluva shoes. 00:35:00 Overview of Peluva's different shoe models and their applications. 00:40:00 Critique of cushioned shoes and the benefits of minimalist footwear for foot mobility. 00:45:00 Sisson talks about the role of walking, exercise, and his personal dietary habits. 00:50:00 Sisson outlines his daily routine, metabolic flexibility, and the value of nutrient-dense diets. 00:55:00 Discussion on caloric value of nutrients, protein-centric diets, and metabolic flexibility. 01:00:00 Closing with Sisson promoting Peluva (use code SAPIEN to get 10% off) and his ambition to globally improve foot health. Get 10% off Mark's new shoes https://peluva.com/discount/SAPIEN BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

21 Juni 202357min

Part 197 - Chris Knobbe, MD on Why Seed Oils are The Single Most Harmful Ingredient in the Human Diet

Chris Knobbe, MD, is a physician, researcher, ophthalmologist, public health advocate, and Associate Clinical Professor Emeritus, formerly of the University of Texas Southwestern Medical Center in Dallas, Texas. Dr. Knobbe is known primarily for his research, publications, and presentations connecting Westernized diets and highly polyunsaturated vegetable oils to numerous chronic diseases, including coronary heart disease, hypertension, stroke, cancers, type 2 diabetes, metabolic syndrome, obesity, Alzheimer's disease, autoimmune diseases, and age-related macular degeneration (AMD). Dr. Knobbe's research has focused greatly on the "vegetable oil hypothesis" as the primary driver of overweight and chronic disease. In 2016, Knobbe formally introduced the hypothesis that processed foods and vegetable oils are the primary drivers of AMD, which is the leading cause of irreversible vision loss and blindness in people over the age of 50, worldwide. GET THE MEAT: http://NosetoTail.org FREE SAPIEN FOOD GUIDE: http://sapien.org SHOW NOTES (3:06) Dr. Chris Knobbe's latest publication: Ancestral Diet Revolution (4:54) How Dr. Knobbe left his ophthalmologist practice in 2015 to pursue the topic of seed oils (6:10) The connection between age-related macular degeneration and diet (12:06) Dr. Chris Knobbes impactful use of data and graphs (14:43) Why are seed oils more concerning than other processed foods? (41:31) Dietary changes in populations across the globe and prevalence of disease- the modern displacement of foods (1:04:49) The effect of sugar vs. vegetable oils on the rate of incidence in the United States (1:18:30): Dietary lipid profile is a determinant of tissue phospholipid fatty acid composition and rate of weight gain in rats (https://pubmed.ncbi.nlm.nih.gov/8463854/) (1:26:40) Seeds oils and poor diet as a driver for cancer (1:34:23) Diet and lifestyle is crucial in determining health outcomes regardless of genetics GET THE MEAT: http://NosetoTail.org FREE SAPIEN FOOD GUIDE: http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

13 Juni 20231h 34min

Part 196 - Kyle Lasota on Unlocking The Natural Limitless Pill Through Sleep Optimization

On this episode, Brian interviews, Kyle Lasota a Sleep Expert, Biohacker, and YouTuber. Kyle has spent over $150,000 on his own personal health and has helped 1,000's of people transform their sleep. Kyle breaks down exactly how you can start improving your sleep and achieve new levels of performance you previously never had access to. Using these practical biological principles and psychological triggers, he says, anyone can master their sleep. https://www.thesleepadvantage.co/sapien Check out the free video and the course above

25 Maj 20231h 23min

Part 195 - Tara Couture on Incredible Health with the Ultimate Human Lifestyle

Tara Couture is one of the most sensational humans the world has to offer. She is a retired Registered Holistic Nutritionist and mother of 3 amazing girls. She and her husband Troy, who works as an ER Doctor, live and manage their homestead farm where they raise and butcher all their own animals. She nourishes her family with nose to tail, regeneratively grown, beyond organic food. Show Notes coming soon!

18 Maj 20231h 30min

Part 194 - Dr. Martin Gorman on The Scary Truth about Sleep Apnea and how to fix it

Dr. Martin Gorman, a Bioesthetic trained Dental Practitioner with over 40 years of experience, and very knowledgeable expert in Temporomandibular Joint Dysfunction, Sleep disorders, and epigenetic orthodontics. Dr. Gorman describes his path into the field of sleep-breathing disorders, highlighting the effect of TMJ disorders on optimal airway patency as well as how this relates to breathing disorders, facial appearance, general well-being, and several predominant medical conditions. Website: https://www.mgormandental.com/about/ Key Takeaways (simple version) (00:09) Getting a palate expansion (03:10) Dr. Gorman's journey with Sleep Apnea (06:42) About the jaw expansion work by Steven Lamberg (14:50) The scale of the problem of sleep apnea (20:16) The evolution of sleep tests (26:41) Dr. Gorman's new product that combines expansion and orthodontic treatment. (30:35) How Dr. Gorman's appliance works and its benefits. (35:30) With the rising rate of heart attacks, there is now a scan that can show the level of cholesterol in blood vessels. (42:08) Most diseases have a root cause in sleep, diet, or lifestyle. (48:44) The side of your face that looks bad is the side of your head that did not develop well. (54:25) Comparing the roles of nutrition and physical activity in developing the proper jaw in kids.

4 Maj 20231h 12min

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