Live Q&A: Bone Building, Fat Loss, Oils and More!
Listen on your favorite podcast platform:
Spotify | Apple Podcasts | YouTube | IHeartRadio | Amazon Music
Episode Summary
This special episode of the Foundational Health podcast comes in the form of a live Q&A with Foundational Health listeners. Dr. Kevin dives into pressing health questions, starting with the best bone-building foods crucial for everyone, especially post-menopausal women facing bone loss. He emphasizes the often-overlooked role of protein in bone health, highlighting top sources such as grass-fed beef, wild-caught salmon, and pasture-raised eggs. The conversation also shifts towards gut health, emphasizing foundational principles like nutrition, movement, and hydration to restore gut integrity and overall wellness.
Listeners will also gain valuable insights into managing fat loss during and after menopause, the significance of stretching for flexibility and strength, and the myriad benefits of vitamin D for overall health. Whether addressing chronic soreness from resistance training or exploring the importance of cooking oils, Dr. Schultz provides actionable advice grounded in science and practical experience. Tune in for this comprehensive Q&A that offers a wealth of knowledge to support your health journey.
Question #1: What Are the Best Bone-Building Foods?
This is a topic I hear about frequently, especially from women who are menopausal or post-menopausal—the group most affected by bone loss. But these principles apply to everyone, whether you're building stronger bones as you age or recovering from a fracture. Let's dive into the essentials.
Protein: The Overlooked Bone Builder
While many are familiar with the importance of calcium and magnesium for bone health, there's an often-overlooked factor—protein. Consuming high-protein foods is crucial for maintaining healthy bones. Think of it this way: a person with strong muscle tone is likely to have better bone health compared to someone with little muscle mass. Muscle and bone strength go hand in hand.
Eating the right proteins also means you're getting bone-building nutrients. Here are my top three protein sources for stronger bones:
Grass-fed, Grass-finished Beef
If I had to choose one food to eat for the rest of my life, it would be grass-fed and finished beef. This type of beef is nutritionally superior to grain-fed options and is loaded with essential nutrients. While I love elk meat for its nutrient profile, beef is more accessible and just as effective.Wild-caught Alaskan Sockeye Salmon
Salmon, particularly wild-caught Alaskan sockeye, is another powerhouse. It’s rich in healthy fats and proteins that contribute to bone health. Plus, it's easily available—Costco, for example, offers great frozen options.Pasture-raised Eggs
When it comes to eggs, always opt for pasture-raised. The label "farm fresh" or "free-range" can be misleading due to loose labeling standards, but pasture-raised means the chickens are truly outside, eating what they're meant to eat, and getting sunlight—resulting in more nutritious eggs.
Calcium and Magnesium: The Essentials
For those looking to supplement their protein-rich diet, calcium and magnesium are key players in bone health. Foods like kale, broccoli, and spinach are excellent sources. If you're looking for a supplement, I recommend our bone-building product, available on our website under the Nutridyn brand.
Question #2: What to Do About Gut Health Once It's Compromised?
This is a great example of what we aim to address at Foundational Health—building a strong foundation, rather than constantly chasing symptoms. Whether you're working to restore gut health or focusing on other aspects like bone health, the approach is the same: focus on building your foundation.
Start with Foundational Health
At its core, improving gut health means embracing the Foundational Health pillars. These include nutrition, motion and hydration—all critical elements for both preventing and addressing symptoms. Many people fall into the trap of treating symptoms as they arise without working on the underlying health foundation. But once you start building that foundation, you not only alleviate symptoms, but you also prevent them from returning.
For gut health, start with nutrition:
Eat more whole foods and cut out processed, packaged items with long ingredient lists. Whole foods provide your body with the nutrients it needs for repair and healing.
Increase physical activity. Moving your body is linked to better overall health, and that includes gut health. Regular exercise supports digestive function, reduces inflammation, and improves metabolism.
Stay hydrated. One of the most overlooked aspects of health is hydration. Simply drinking more water can make a profound difference, as one of my patients recently shared. She had suffered from chronic dehydration without realizing it and made huge improvements in her health by consistently drinking water. Aim for at least 50% of your ideal body weight in ounces of water each day.
Supplement with Spore-Based Probiotics
Once you've laid the groundwork with lifestyle changes, the next step is supplementing. My number one recommendation for gut health is spore-based probiotics. Unlike traditional probiotics, spore-based probiotics are over 90% viable, meaning they can actually populate your gut with beneficial bacteria.
On our website, under the Nutridyn section and the Foundational 4 tab, you can find my top recommendations for spore-based probiotics. These are part of the core supplements I believe everyone should take to support overall health.
Gut-Healing Support: L-Glutamine and More
If your gut lining is damaged, one of the best supplements you can take is L-glutamine. It's highly effective at reducing inflammation and healing the intestinal lining. I also recommend incorporating aloe and colostrum for their additional healing properties.
For those who want to take a deeper dive into gut healing, stay tuned—we have an upcoming podcast episode focused on gut health and a 60-day gut healing protocol that will be available on our website soon. Keep an eye out for these valuable resources!
Question #3: What Can a Postmenopausal Woman Do to Increase Fat Loss?
Shannon B. asked a fantastic question: What can a postmenopausal woman do to increase fat loss? And, do hormones play a big part, or is it just calories in, calories out?
Addressing Fat Gain in Postmenopausal Women
First, let’s acknowledge that menopause is a natural process. It's not a disease, though it can come with symptoms that many women find challenging. Some weight gain is common due to the hormonal shifts that happen in the body, but it’s important to approach it with the right mindset. Rather than thinking of it as an illness, consider it a phase that can be managed—especially with the right foundation in place.
Postmenopausal women may find it harder to lose fat due to changes in hormones, but lifestyle changes can dramatically help.
Steps to Increase Fat Loss
Increase Exercise: Regular physical activity is crucial, not only for managing menopausal symptoms but also for promoting fat loss. Walking daily is great, but ideally, you’ll want to incorporate:
Resistance training: Weight lifting or using bands can help maintain muscle mass, which naturally declines with age and is key to burning fat.
Cardio exercise: Anything that raises your heart rate, like running, cycling, or swimming, will boost fat loss.
Yoga: This is a great addition to balance stress and promote flexibility, both of which can be beneficial during menopause.
Intermittent Fasting: I’m a big fan of intermittent fasting, especially for women who are doing everything else right but hitting a weight loss plateau. There are concerns about fasting affecting hormones, but when done correctly, intermittent fasting can actually help balance hormones and accelerate fat loss. In intermittent fasting, you eat within a smaller window each day, allowing a larger fasting period where your body isn’t digesting food. This helps reduce inflammation, boosts energy, and balances hormones. Personally, I have an eating window of about 7-9 hours most days, and it has worked wonders for my overall health.
Nutrition: Quality Over Quantity: When it comes to calories, it’s not just calories in, calories out. The quality of your food matters much more than the quantity. For instance, you could eat 300 calories of highly processed food, like Fruit Loops, or 300 calories of nutrient-rich foods like fruits, vegetables, and grass-fed meat. The way your body metabolizes those calories is completely different. Processed foods will mess with your hormones and inhibit fat loss, while whole, nutrient-dense foods will support hormone balance and fat burning.
Hormones vs. Calories
Now, let’s tackle the second part of Shannon’s question: Do hormones play a role, or is it just calories in, calories out?
The calories in, calories out model is oversimplified. While it's true that consuming more calories than you burn can lead to weight gain, and a calorie deficit can lead to weight loss, this doesn't account for the complexity of hormones. Hormones like insulin, cortisol, and estrogen play a major role in how your body stores or burns fat.
For postmenopausal women, hormonal imbalances can make it harder to lose fat. The decline in estrogen, for example, tends to promote fat storage, particularly around the abdomen. However, focusing on a high-quality diet, consistent exercise, and potentially intermittent fasting can help balance hormones and improve fat loss, even during and after menopause.
How Your Body Actually Burns Fat
Here’s a fascinating fact: When you burn fat, where does it go? Most people don’t realize that you actually breathe out fat! Through metabolic processes, fat is converted into gasses, which are expelled when you exhale. So, when you increase your heart rate and breath rate during exercise, you’re literally breathing out fat. This is why exercise, especially when combined with other healthy habits, is so important for fat loss.
Question #4: How Do You Manage Chronic Soreness from Resistance Training?
Colton W. asked about dealing with chronic soreness from a consistent resistance training schedule, and it's a great question because soreness is a natural part of the process when you're regularly pushing your body.
Why Soreness Happens
When you do resistance training, you're actually creating micro-tears in your muscles. This causes inflammation, which is the body's natural response to repair those muscles. As they repair, that's when muscle growth occurs. So, soreness is normal and expected.
When Soreness Becomes a Problem
However, if the soreness becomes chronic or never seems to go away, there could be a couple of things at play:
Overtraining: This is a common concern, but it’s actually less likely than people think. Overtraining happens when you’re not giving your muscles enough time to recover between workouts, leading to persistent soreness and fatigue.
Inflammation: The more likely cause is systemic inflammation in your body. This can be driven by poor nutrition, a deficiency in certain nutrients, or an overall inflammatory lifestyle.
How to Reduce Chronic Soreness
Check Your Diet: A diet that's high in processed foods, sugar, and unhealthy fats can lead to chronic inflammation, making soreness worse. Whole, anti-inflammatory foods (fruits, vegetables, lean proteins, and healthy fats) are essential.
Supplements to Support Recovery:
Fish Oil: This is a game changer for reducing inflammation. Fish oil, rich in omega-3 fatty acids, has been shown in numerous studies to be more effective at reducing inflammation than many over-the-counter anti-inflammatory drugs. If you’re feeling chronically sore, adding a high-quality fish oil supplement could make a big difference.
L-Glutamine: This amino acid is another excellent tool for reducing soreness and speeding up recovery. L-Glutamine supports muscle repair and can help you bounce back faster between workouts. I personally use it regularly, especially after intense training sessions.
Quick Recovery Tip
Incorporating these supplements, along with a proper post-workout routine (cool-down exercises, stretching, and hydration), can significantly reduce the length and intensity of your soreness. It's all about giving your body the tools it needs to recover quickly and efficiently.
Question #5: What are the Best Oils for Cooking? What About Olive Oil?
Tricia T. asked for clarity on the best oils to use for cooking and whether olive oil can go rancid at high heat.
Best Oils for Medium to High Heat Cooking:
When it comes to cooking at medium or high heat, you want oils with a high smoke point—the temperature at which the oil starts to break down, releasing harmful compounds and losing its nutritional value. Here are some of the best options:
Beef Tallow:
Smoke Point: ~400-420°F (204-215°C)
This is my personal favorite. It’s a traditional cooking fat, very stable at high heat, and adds a nice flavor to foods. Great for frying or sautéing.
Virgin/Extra Virgin Cold-Pressed Coconut Oil:
Smoke Point: ~350°F (177°C)
Coconut oil is stable at medium heat and imparts a subtle sweetness. Make sure it’s sourced in glass bottles to avoid chemical leaching from plastics.
Organic Grass-Fed Butter:
Smoke Point: ~350°F (177°C)
Butter adds rich flavor but is best for medium heat cooking due to its lower smoke point.
Organic Grass-Fed Ghee:
Smoke Point: ~485°F (250°C)
Ghee (clarified butter) is excellent for high heat cooking because the milk solids are removed, increasing the smoke point.
Avocado Oil:
Smoke Point: ~520°F (271°C)
Avocado oil has one of the highest smoke points and is great for high heat cooking like frying and grilling.
Olive Oil and High Heat:
Now, let’s address the olive oil question:
Olive Oil’s Smoke Point:
Extra virgin olive oil has a smoke point of around 375°F (191°C), which is relatively low compared to other oils like avocado or ghee. That means it’s fine for low to medium heat cooking but can degrade at higher temperatures.
Olive Oil Quality Issues:
The olive oil industry has its challenges. Studies suggest that about 70% of store-bought olive oils may be adulterated with other oils or additives. So, if you’re using olive oil, it’s crucial to source it from a trusted brand like Primal Kitchen, which guarantees purity. These brands ensure that the oil you’re getting is 100% extra virgin and free from additives.
Cooking with Olive Oil:
Olive oil is best used for drizzling on salads or adding flavor after cooking. If you do want to cook with it, keep the heat low to avoid breaking down its beneficial compounds.
Question #6: What Are Your Thoughts on Hydrogen Water? And What Are Your Tips for Water Fasting?
Rico B. asked about water fasting tips and also wanted to know more about hydrogen water and the research surrounding it.
Hydrogen Water Overview:
Hydrogen water is a relatively new concept in the health and wellness space, but it's gaining a lot of attention. Here's the breakdown:
What is Hydrogen Water?
People often wonder how hydrogenated water is different from regular water since water already contains hydrogen (H₂O). The key is that most modern drinking water is depleted of molecular hydrogen. In nature, spring water—like what you’d find flowing from a mountain—is naturally rich in hydrogen, but most of the water we consume doesn’t have that same concentration.
Hydrogen Water Benefits:
Hydrogen water is infused with additional molecular hydrogen gas, which has been studied for its potential health benefits, such as reducing oxidative stress and inflammation. There are hydrogen water bottles and tablets that allow you to add this to your regular water intake. I personally prefer hydrogen water tablets over bottles for convenience. I use the ones from Body Health—you drop the tablet in, it fizzes, and then you drink it.
If you're interested in diving deeper into the science behind hydrogen water, I recommend checking out HydrogenWaterStudies.com. There's a wealth of research available on this site, covering everything from its effects on health to its therapeutic potential.
Water Fasting Tips:
Rico mentioned doing a 5-day water fast, which is a great approach to resetting the body, but it’s crucial to ease into it.
Start Slowly:
If you’re new to fasting, I suggest starting with intermittent fasting. Get your body used to not eating for longer periods, which will make a full water fast easier. Once intermittent fasting becomes manageable, try a 24-hour water fast as the next step.
My Weekly Approach:
I follow a pattern I call Feast Fast Famine. On weekends, I feast—eating throughout the day without intermittent fasting rules. Then on Mondays, I go from 7 PM Sunday to 7 PM Monday with only water. This weekly routine has been helpful in maintaining consistency and resetting after the weekend.
Hydration is Key:
During a water fast, make sure you're drinking plenty of water throughout the day. Proper hydration is essential to help your body detoxify and reduce hunger pangs. Staying hydrated will also help ease common symptoms like headaches or fatigue.
Handling Hunger:
Hunger pangs are normal, especially when you're new to fasting. Drinking water consistently helps manage this. Over time, your body will adapt, and hunger won’t be as intense.
Caffeine and Coffee:
Ideally, during a water fast, you should only consume water. However, if the absence of coffee is a deal-breaker for you, you can still include black coffee—just avoid creamers or any additives. If you want to stick with clean, high-quality coffee, I recommend Purity Coffee, which we also feature on our website.
Ease Back into Eating:
After a water fast, be mindful about how you break your fast. Start with light, easily digestible foods like bone broth or steamed vegetables before transitioning back to your regular diet.
Question #7: What is the Importance of Stretching?
Dana B. asked about the importance of stretching, and this is such a crucial aspect of overall health and wellness that often gets overlooked.
Why Stretching is Essential:
Stretching is fundamental to maintaining flexibility, range of motion, and overall physical health. It’s just as important as drinking water—and that’s not an exaggeration. Far too many people, especially in today's sedentary culture, are under-stretched on a daily basis. Developing a habit of stretching, whether you're young or older, can improve your quality of life significantly.
Dynamic vs. Static Stretching:
Dynamic Stretching:
This is what you should be doing at the start of your day or before workouts. It involves moving your body through various ranges of motion to get your blood flowing and prepare your muscles for activity. For example, leg swings, arm circles, or side-to-side torso twists are dynamic stretches that can warm up your muscles and prevent injury.
Static Stretching:
At the end of the day or after a workout, switch to static stretching, where you hold a stretch for 20-30 seconds. This type of stretch helps to lengthen the muscles and is key to increasing flexibility over time.
I covered this in detail in Podcast #2, which focuses on motion, so if you’re looking for a deeper dive into specific stretches and techniques, I recommend checking it out on our website.
The Key to Longevity
One of the most important goals, especially as we age, is to never lose the ability to get off the floor. It sounds simple, but the ability to maintain flexibility, strength, and mobility is a huge predictor of independence and quality of life as we get older.
Stretching and Strength:
Here's something a lot of people don’t realize: looser muscles are stronger muscles. Tight muscles are inherently weaker because they can't function optimally. Stretching not only helps prevent injury but also maximizes your strength potential, whether you're an athlete or someone who just wants to stay mobile.
Question #8: What are the Benefits of Vitamin D? Why is it so Important?
The benefits of vitamin D are indeed countless, and it plays a crucial role in many of the body's functions.
Sunlight as a Primary Source of Vitamin D:
The best and most natural source of vitamin D is exposure to sunlight. When the sun hits your skin, it triggers a hormonal process where vitamin D3 (which is technically a hormone) is produced. This process takes about 24 hours, and it's a simple, natural way to maintain healthy levels.
Testing Your Levels:
Since vitamin D is so essential, it's important to know whether you're getting enough. I recommend getting your levels tested regularly. You can order a simple finger-prick test kit from our website under the Nutridyn tab. It's inexpensive (under $50) and gives you quick results so you can see if you're deficient or at optimal levels.
What Levels Are Ideal?
A lot of medical recommendations for vitamin D levels are outdated, based on preventing conditions like rickets. But if your goal is optimal health, you'll want to aim for a blood level of 60 to 90 ng/mL, with 90 to 100 ng/mL being a safe, high range. There’s no harm in having higher levels, contrary to what some may suggest.
Benefits of Vitamin D:
Bone Health:
Vitamin D is crucial for calcium absorption, which directly impacts bone strength and density. Deficiency can lead to conditions like osteoporosis.
Heart Health:
Adequate levels of vitamin D have been linked to better cardiovascular health, helping to reduce the risk of heart disease.
Cancer Prevention:
Studies show that higher levels of vitamin D are associated with lower risks of certain cancers, particularly breast cancer. Women with low vitamin D levels have been shown to have higher rates of breast cancer, making it a key nutrient in cancer prevention strategies.
Brain and Mental Health:
Vitamin D has been shown to support brain function and help prevent neurodegenerative diseases. It can also aid in maintaining good mental health by boosting mood and helping to stave off conditions like seasonal affective disorder (SAD).
Immune Function:
Vitamin D also supports a healthy immune system, playing a role in your body's defense against infections and inflammation.
Supplementation:
If you're not getting enough sunlight, or after testing you find your levels are low, consider supplementing with Vitamin D3 + K2. Why K2? Because it helps direct calcium to your bones rather than soft tissues like arteries, which is important for heart health.
If you’re deficient: Go for 10,000 IU D3 with K2.
For maintenance: A 5,000 IU D3 with K2 is sufficient.
Question #9: What is the Ideal Calcium Intake for Women, Men, and Children?
This is a great question, and it's one that's actually a little complex due to the variability in calcium needs based on diet and individual factors.
Calcium from Whole Foods:
First, the best sources of calcium come from whole, nutrient-dense foods. If you're eating a well-rounded, organic diet with plenty of:
Leafy greens like kale, broccoli, and bok choy
Grass-fed meats
Pasture-raised eggs
Wild-caught fish
Nuts and seeds
Legumes
There's a good chance you won’t need to supplement with calcium at all. Whole foods naturally provide calcium along with other essential nutrients like magnesium, which is necessary for calcium absorption.
High-Calcium Foods:
Some of the best food sources of calcium include:
Leafy greens like kale, broccoli, and spinach
Fermented dairy products like kefir and Greek yogurt from 100% grass-fed sources
Sardines
If you're eating a diverse, whole-foods diet, it's difficult to give an exact number for daily calcium intake because it varies so much depending on your diet and overall health.
Calcium Supplements:
If you do need to supplement, it's important to use a high-quality calcium supplement. A lot of supplements use poor sources of calcium, vitamin D3, or iron, which can hinder proper absorption. Plus, magnesium is essential for calcium uptake, and many calcium supplements don’t include it. With a whole-foods diet, however, you naturally get calcium and magnesium together, which allows for better absorption.
Dairy and Calcium:
A common misconception is that store-bought milk is the best source of calcium, but research shows that store-bought, processed milk (especially from non-organic sources) can actually lower calcium levels in your body due to the pasteurization and homogenization processes. The United States has high rates of milk consumption but also high rates of osteoporosis, suggesting a negative correlation between low-quality milk and calcium levels.
However, if you consume high-quality dairy like 100% grass-fed, organic kefir or Greek yogurt, it can be a great source of calcium. Raw milk, if available in your area, is another excellent option. It retains all the nutrients that are often stripped away in processed milk.
A1 vs. A2 Casein:
If you're going the raw milk route, it's good to know about the A1 and A2 casein proteins in dairy. Most conventional cow’s milk comes from A1 cows, which some people find harder to digest. A2 cows (like Jersey cows) produce milk with a different type of casein, which is easier for many people to tolerate—similar to goat's milk, which is naturally A2.
It’s all about the quality of your food sources and ensuring you get the right complementary nutrients for optimal calcium absorption!
Conclusion
Thank you to everyone who joined me for this live Q&A, and for all of you that are watching or reading along after the fact. As always, I am humbled that you all trust me with your health questions, and I enjoy answering them the best that I can. If you have any more questions, feel free to reach out to me directly from the contact page on our website!