Pillar #1: Fueling Your Health Journey With Proper Nutrition
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Episode Summary
In this episode of the Foundational Health Podcast, Dr. Kevin Schultz emphasizes the pivotal role of nutrition in maintaining and improving health. This episode delves into how the food you eat affects the body’s healing process and overall well-being, highlighting that the quality of your diet is far more impactful than merely counting calories. Dr. Schultz explores the benefits of whole, minimally processed foods and contrasts them with processed alternatives, illustrating that high-quality nutrients are essential for optimal health. The discussion includes practical advice on navigating dietary choices and highlights the importance of food quality, from grass-fed meats to organic produce.
Dr. Schultz also addresses the common confusion surrounding dietary trends by examining the health outcomes of various cultural diets. He illustrates that whether a diet is predominantly plant-based or meat-based, the key to health lies in the quality of the food and its processing. By avoiding processed foods and focusing on whole, nutrient-dense options, listeners can enhance their health and vitality. The episode concludes with actionable takeaways, encouraging gradual dietary improvements, practical strategies for maintaining healthy eating habits, and leading by example to inspire others.
Healing Through Nutrition: The Foundation of Health
Welcome to the Foundational Health Podcast, hosted by Dr. Kevin Schultz. Our mission is to provide education and inspiration to help you improve your health. This episode focuses on the crucial role of nutrition as a foundational pillar for your health. We will explore how the food you eat impacts your body's ability to heal, the importance of food quality, and how to navigate the overwhelming world of dietary choices.
You Are What You Eat: Nutrition and Healing
It’s often said that “you are what you eat,” and in the realm of cellular health, this statement couldn’t be more accurate. Our bodies consist of approximately 30 trillion cells, with about 330 billion cells replaced every day. This staggering rate of cellular regeneration means that the quality and type of food you consume directly influence the quality of the new cells being produced. In this way, proper nutrition can enhance your body’s natural ability to heal and regenerate.
One area where this is particularly evident is in gut health. The lining of your gut is completely replaced every seven days, highlighting the potential for rapid healing with proper nutrition. By choosing the right foods, you can support the renewal of healthy cells, leading to better overall health and a more resilient body.
The Quality of Food Matters
There’s a common misconception that all calories are created equal. This couldn’t be further from the truth. The source and quality of the calories you consume play a significant role in your overall health. For instance, a hamburger made from 100% grass-fed meat has a different nutritional profile than one made from commercially raised meat. Grass-fed beef tends to be higher in beneficial nutrients like omega-3 fatty acids and antioxidants, making it a healthier choice.
Choosing high-quality, minimally processed foods is essential for optimal health. Whole foods, such as fruits, vegetables, nuts, and seeds, provide a wide range of nutrients that your body needs to function properly. On the other hand, processed foods often contain additives, preservatives, and unhealthy fats that can negatively impact your health.
Navigating Dietary Choices
With the multitude of diet trends available, choosing the right diet can be overwhelming. Whether you’re considering keto, paleo, carnivore, or vegan diets, we’ll break down a few food calories and some easy healthy choices you can make in each.
Meat
When it comes to meat, opting for grass-fed and finished beef is the best possible option. Grass-fed meat is higher in essential nutrients and is less likely to contain antibiotics and hormones. Whenever possible, buy from local farmers to ensure the meat you consume is of the highest quality.
Fish
The nutritional content of fish can vary greatly depending on whether it’s farm-raised or wild-caught. Wild-caught fish generally contains more omega-3 fatty acids and fewer contaminants and are a much healthier option. Be mindful of mislabeling issues in the fish industry and choose reputable sources to ensure you’re getting the best quality. Wild-caught Alaskan Sockeye Salmon is always going to be the safest store bought option.
Eggs
The diet and lifestyle of chickens have a significant impact on the nutritional quality of their eggs. Opt for eggs from free-range or pasture-raised chickens to ensure you’re getting a product that’s healthy and rich in nutrients.
Dairy
When selecting dairy products, choose organic and full-fat options to maximize nutritional benefits. Grass-fed and raw dairy options are also excellent choices for those who are able to go above and beyond.
Nuts and Seeds
To avoid unhealthy additives, read labels carefully and choose nuts and seeds that are organic and raw. Soaking and dehydrating nuts yourself can also improve their digestibility and nutrient absorption.
Oils
When cooking or using oils in your diet, opt for organic virgin coconut oil and grass-fed beef tallow. These oils are stable at high temperatures, provide numerous health benefits, and do not contain the toxic components that other oils do.
Finding Balance in Diet Choices: A Journey Through Diverse Nutritional Camps
In the sea of dietary advice and nutrition plans, it's easy to feel lost. Veganism, carnivorism, paleo, keto—the options are seemingly endless, and each camp seems to have a passionate group advocating for its way as the only way to true health and longevity. But here's the thing: it doesn't have to be so complicated.
Take, for example, the case of the Inuit people from northern Alaska, Canada, and Greenland. Traditionally, their diet consisted mainly of whale and seal meat and fat, along with some polar bears and caribou. Despite this high intake of meat and fat, they lived long, healthy lives with little to no incidence of heart disease and diabetes. How can this be, especially when we've been told time and time again that animal products are detrimental to our health?
On the opposite end of the spectrum, we have communities in the South Pacific islands or the Seventh-day Adventists in California, who thrive on diets heavily based on vegetables and fruits, with up to 95% of their calories coming from sweet potatoes or vegetables. They, too, enjoy long, healthy, disease-free lives. This raises a critical question: how can such vastly different diets lead to similar health outcomes?
The key lies not in the specific foods themselves but in the quality of those foods and how they're processed. The Inuit people's health began to decline not because of their traditional diet, but because of the introduction of processed foods—pasta, flour, bread—that dramatically altered their health landscape. Processed carbohydrates, laden with sugars, spiked their LDL levels, triglycerides, and diabetes rates to unprecedented levels, even surpassing those in the continental United States.
This evidence suggests that the real culprit in our dietary woes is not the macronutrient composition of our meals but the level of processing the foods have undergone. The focus, therefore, should be on consuming whole, natural foods—what can be called "God food"—as opposed to the highly processed "man food."
Takeaways for Your Nutritional Journey
Add Before You Subtract: Instead of starting by eliminating the foods you love, try incorporating healthier options into your diet first. If you start your day with a sugary drink and a donut, try adding a banana or an apple to your breakfast. The idea is to gradually shift towards healthier choices without feeling deprived.
Always Carry a Cooler: Whether it's a road trip or a daily commute, having a cooler packed with healthy snack options can keep you on track and away from fast food and processed snacks.
Never Shop Hungry: It's easy to make poor food choices when you're hungry. Make sure to eat before you shop, and you'll be more likely to stick to buying healthy, whole foods.
Make Your Calories Count: Focus on the quality of the calories you consume rather than the quantity. Choosing nutrient-dense foods over calorie-dense but nutrient-poor foods can make a significant difference in your health.
Lead by Example: Remember, you are a leader, whether you realize it or not. Your choices influence those around you—your family, friends, and community. Leading by example is the most powerful way to inspire others to make healthier choices.
The journey to a healthier life doesn't have to be daunting or complicated. By focusing on whole, natural foods and making simple, sustainable changes, you can set yourself on a path to better health and well-being. As we navigate this journey together, remember that the goal is to make health your hobby—because when you do, you'll look, feel, and heal better.
Research
Alaskan Inuit Study: https://openheart.bmj.com/content/openhrt/4/2/e000673.full.pdf
