The Incredible Edible Egg: Nature's Perfect Protein
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Join Dr. Kevin Schultz on the Foundational Health Podcast as he discusses the topic of eggs, exploring their nutritional benefits and debunking common myths. Discover why eggs are considered nature's perfect food, learn about their impact on brain health, muscle utilization, and eyesight, and get expert tips on choosing the best eggs at the store.
Whether you're curious about cholesterol, egg labels, or the benefits of eating the yolk, this episode is packed with valuable insights to help you make informed choices. Tune in for a comprehensive guide to understanding the incredible edible egg and how it can enhance your health journey.
Why Eggs Are So Good For You
Dr. Schultz describes eggs (when sourced correctly) as “nature’s perfect food,” and for good reason. Most people are drinking expensive protein powders that barely do anything for muscle. Eggs blow them out of the water:
They’re a complete protein. Eggs contain all nine essential amino acids, making them ideal for muscle repair, hormone balance, and energy production.
They have the highest muscle utilization rate of any protein. Compared to pea and whey protein (which only deliver about 17% of their protein to muscle-building), eggs clock in at a whopping 51% muscle utilization rate—better than beef, chicken, or fish.
The Brain-Boosting Power of Choline
One of the star nutrients in eggs is choline, which plays a huge role in brain health, memory, and nervous system function.
Eggs are among the top dietary sources of choline (beef liver ranks highest—but how often are you eating that?)
Choline is essential for cognitive performance and long-term brain health, especially as we age.
In fact, studies show that eating just 2+ eggs per week can cut the risk of developing Alzheimer’s in half. With cognitive decline affecting 2 out of 3 Americans by age 70, eggs might be one of the simplest tools for long-term brain protection.
Eggs + Eye Health = A Vital Combo
Eggs contain powerful antioxidants like lutein, zeaxanthin, and carotenoids that protect your eyes from oxidative stress and degeneration.
A 2020 study found that eating 2–4 eggs/week reduced the risk of macular degeneration by 54%.
Eating 5–6 eggs/week reduced that risk by 65%.
These aren’t just nutrients for the elderly—lutein and zeaxanthin are crucial for anyone spending time on screens or under artificial light.
Debunking the Cholesterol Myth
One of the most persistent myths in nutrition is that dietary cholesterol (like that found in egg yolks) significantly raises blood cholesterol levels. Here’s what the research actually says:
For most people, eating eggs does not increase total or LDL cholesterol levels.
Even in “hyper-responders”—those with certain genetic traits—any increases are modest and not considered dangerous.
Dr. Schultz shares his own experience as a hyper-responder: he eats whole eggs, monitors his labs, and sees no harmful impact.
Why You Should Never Skip the Yolk
Removing the yolk is one of the worst mistakes you can make nutritionally. Here’s why. The yolk contains:
100% of the choline
40% of the egg’s protein
All of the fat-soluble vitamins: A, D, E, K
B Vitamins 1, 2, 5, 6, 9, 12
Calcium, iron, magnesium, phosphorus, potassium, zinc
Even eye-supporting nutrients like lutein and zeaxanthin can’t be absorbed properly without the fat from the yolk. The egg is a perfect example of God’s design—each part works together. Break it apart, and you break the synergy. A fascinating study even showed that men who ate whole eggs built more muscle, had higher testosterone, and burned more body fat than those who only ate the whites.
Not All Eggs Are Created Equal: How to Decode Egg Labels
If you’re buying eggs at the grocery store, the label matters—a lot. Here’s the breakdown:
Conventional: Hens are raised in cramped cages, often abused, never see daylight, and are fed GMO grain and antibiotics. Avoid.
Cage-Free: Sounds nice, but these hens are still locked indoors. No outdoor access, and poor living conditions.
Free-Range: Technically have access to the outdoors—but often it’s a tiny concrete slab for one hour a day. Misleading at best.
Organic: A step up—organic feed and some outdoor access. Still industrial but cleaner.
Pasture-Raised: Hens actually roam outside, forage, and live closer to how nature intended. This is the best store-bought option.
Local + Pasture-Raised + Organic Feed = Gold Standard: If you can find a trusted local farm, this is ideal. Just remember: not all “farm eggs” are created equal—ask questions!
Pro Tips & Fun Facts
Brown vs. white eggs? The shell color just depends on the hen’s earlobe color!
7,000 pores per eggshell allow for air and moisture flow—critical for chick development and why farm eggs don’t need refrigeration.
Boiling tip: Add vinegar to the water for easier peeling. Older eggs also peel better due to lower pH.
Pairing foods boosts absorption:
Eggs + avocado = better absorption of vitamins A, D, E
Eggs + kale/spinach = better vitamin K absorption
Eggs + tomato = increased lycopene absorption
Foundational Health Takeaways
Build a relationship with your food—and your farmer. Seek out local, pasture-raised, organically fed eggs whenever possible.
Rethink protein bars. Make hard-boiled eggs or grass-fed burgers your grab-and-go protein staples.
Lead by example. Get creative—sneak eggs into smoothies, muffins, and baked goods for kids who resist the taste.
Final Thought: Simplicity is Power
Eggs are not a trend. They’re not a diet hack. They’re a foundational food—and when you get the real thing, in its whole form, from a healthy source, they can fuel nearly every system in your body. Forget the fear. Eat the yolk. And choose eggs that come from real chickens living real lives.
