hey guys thank you for having me today I am apparently dr. Micah’s hotel and I
am apparently dr. Micah’s hotel and I
am apparently dr. Micah’s hotel and I will be talking to you about the
will be talking to you about the
will be talking to you about the scientific landscape of healthy eating
scientific landscape of healthy eating
scientific landscape of healthy eating all about healthy eating from a
all about healthy eating from a
all about healthy eating from a scientific approach so just a little bit
scientific approach so just a little bit
scientific approach so just a little bit of background I think understanding
of background I think understanding
of background I think understanding healthy eating or talking about it is
healthy eating or talking about it is
healthy eating or talking about it is pretty worthwhile because if you eat
pretty worthwhile because if you eat
pretty worthwhile because if you eat healthy set supposed to increase not
healthy set supposed to increase not
healthy set supposed to increase not only your lifespan but it improves your
only your lifespan but it improves your
only your lifespan but it improves your quality of life as well so everything
quality of life as well so everything
quality of life as well so everything gets better when you eat healthy and
gets better when you eat healthy and
gets better when you eat healthy and it’s a very common concern because
it’s a very common concern because
it’s a very common concern because pretty much everybody knows that right
pretty much everybody knows that right
pretty much everybody knows that right if you look at somebody’s food and you
if you look at somebody’s food and you
if you look at somebody’s food and you point at it they’re gonna do one of two
point at it they’re gonna do one of two
point at it they’re gonna do one of two things they can be repotted about how it
things they can be repotted about how it
things they can be repotted about how it is they really uh-huh see ya or they
is they really uh-huh see ya or they
is they really uh-huh see ya or they just start making excuses like well
just start making excuses like well
just start making excuses like well today is well you know I’ve been really
today is well you know I’ve been really
today is well you know I’ve been really stressed then who knows don’t judge me
stressed then who knows don’t judge me
stressed then who knows don’t judge me right let’s see the 1 of 2 everyone
right let’s see the 1 of 2 everyone
right let’s see the 1 of 2 everyone knows that eating healthy is pretty
knows that eating healthy is pretty
knows that eating healthy is pretty important unfortunately there’s a lot of
important unfortunately there’s a lot of
important unfortunately there’s a lot of contradicting advice on the internet and
contradicting advice on the internet and
contradicting advice on the internet and all forms of media about what it is that
all forms of media about what it is that
all forms of media about what it is that eating healthy is and a lot of that
eating healthy is and a lot of that
eating healthy is and a lot of that advice is very ideologically based by
advice is very ideologically based by
advice is very ideologically based by ideological mean that there is clear
ideological mean that there is clear
ideological mean that there is clear moralistic right and wrong if you eat
moralistic right and wrong if you eat
moralistic right and wrong if you eat some kinds of foods you’re not just
some kinds of foods you’re not just
some kinds of foods you’re not just unhealthy you’re a bad person altogether
unhealthy you’re a bad person altogether
unhealthy you’re a bad person altogether and if you eat some other foods you’re
and if you eat some other foods you’re
and if you eat some other foods you’re at home with the Angels so some of this
at home with the Angels so some of this
at home with the Angels so some of this is helpful a lot of it’s not really
is helpful a lot of it’s not really
is helpful a lot of it’s not really helpful the way I got into this sort of
helpful the way I got into this sort of
helpful the way I got into this sort of thing was that I have been an athlete my
thing was that I have been an athlete my
thing was that I have been an athlete my entire life I wrestled for a long time
entire life I wrestled for a long time
entire life I wrestled for a long time power lifter for a long time now I’m a
power lifter for a long time now I’m a
power lifter for a long time now I’m a bodybuilder and Brazilian jiu-jitsu
bodybuilder and Brazilian jiu-jitsu
bodybuilder and Brazilian jiu-jitsu grappler you can tell by my funky ears
grappler you can tell by my funky ears
grappler you can tell by my funky ears right and as I got bigger and stronger
right and as I got bigger and stronger
right and as I got bigger and stronger more muscular I realized that the size
more muscular I realized that the size
more muscular I realized that the size and all this hard training was probably
and all this hard training was probably
and all this hard training was probably going to be costing my health somewhat I
going to be costing my health somewhat I
going to be costing my health somewhat I wanted to minimize it by at least
wanted to minimize it by at least
wanted to minimize it by at least understanding how to eat healthy and
understanding how to eat healthy and
understanding how to eat healthy and then later as a professor teaching the
then later as a professor teaching the
then later as a professor teaching the scientific basis of healthy eating I
scientific basis of healthy eating I
scientific basis of healthy eating I really had to know my stuff so here I am
really had to know my stuff so here I am
really had to know my stuff so here I am talking to you guys about it so of
talking to you guys about it so of
talking to you guys about it so of course the closest way we can get to the
course the closest way we can get to the
course the closest way we can get to the truth the path of the truth that is the
truth the path of the truth that is the
truth the path of the truth that is the most likely is science I think we all
most likely is science I think we all
most likely is science I think we all know that by now we just saw an awesome
know that by now we just saw an awesome
know that by now we just saw an awesome video about the physical state of the
video about the physical state of the
video about the physical state of the Internet no one’s doubting science
Internet no one’s doubting science
Internet no one’s doubting science anymore but when you talk to people
anymore but when you talk to people
anymore but when you talk to people about the science of healthy eating a
about the science of healthy eating a
about the science of healthy eating a lot of times they’ll say things like
lot of times they’ll say things like
lot of times they’ll say things like well you know I can go online and find a
well you know I can go online and find a
well you know I can go online and find a study to support anything you think milk
study to support anything you think milk
study to support anything you think milk is good I can find a study that says
is good I can find a study that says
is good I can find a study that says milk is bad it’s all up in the air but
milk is bad it’s all up in the air but
milk is bad it’s all up in the air but unfortunately that’s a misunderstanding
unfortunately that’s a misunderstanding
unfortunately that’s a misunderstanding standing of how the scientific process
standing of how the scientific process
standing of how the scientific process works it turns out that science works
works it turns out that science works
works it turns out that science works based on the some of the evidence and
based on the some of the evidence and
based on the some of the evidence and it’s very difficult to do you have to
it’s very difficult to do you have to
it’s very difficult to do you have to take all of the studies at the same time
take all of the studies at the same time
take all of the studies at the same time and look at the net perspective that
and look at the net perspective that
and look at the net perspective that they offer into what the structure of
they offer into what the structure of
they offer into what the structure of healthy eating actually is because if
healthy eating actually is because if
healthy eating actually is because if you just go one study at a time you can
you just go one study at a time you can
you just go one study at a time you can just cherry-pick accidental studies
just cherry-pick accidental studies
just cherry-pick accidental studies right studies have error rates and then
right studies have error rates and then
right studies have error rates and then you find all kinds of things just aren’t
you find all kinds of things just aren’t
you find all kinds of things just aren’t true and then balance you could be
true and then balance you could be
true and then balance you could be looking at the one percent of studies
looking at the one percent of studies
looking at the one percent of studies and a field that say one thing whereas
and a field that say one thing whereas
and a field that say one thing whereas ninety nine percent say something
ninety nine percent say something
ninety nine percent say something completely different so if you look at
completely different so if you look at
completely different so if you look at everything you end up with a ton of data
everything you end up with a ton of data
everything you end up with a ton of data when my team and I wrote a book on this
when my team and I wrote a book on this
when my team and I wrote a book on this very topic
very topic
very topic we ended up pooling so much data
we ended up pooling so much data
we ended up pooling so much data together to support our position and
together to support our position and
together to support our position and learn that the size of the citations was
learn that the size of the citations was
learn that the size of the citations was the exact size of the length of the book
the exact size of the length of the book
the exact size of the length of the book itself so we just put it online because
itself so we just put it online because
itself so we just put it online because it would’ve been ridiculously a hundred
it would’ve been ridiculously a hundred
it would’ve been ridiculously a hundred fifty page book and page 75 runs out of
fifty page book and page 75 runs out of
fifty page book and page 75 runs out of stuff and just starts citations how how
stuff and just starts citations how how
stuff and just starts citations how how many people read links for fun but we
many people read links for fun but we
many people read links for fun but we had to put it somewhere else because
had to put it somewhere else because
had to put it somewhere else because there’s so much data but that’s really
there’s so much data but that’s really
there’s so much data but that’s really good because that means we know a lot
good because that means we know a lot
good because that means we know a lot about healthy eating there is a lot of
about healthy eating there is a lot of
about healthy eating there is a lot of consensus there and remember in science
consensus there and remember in science
consensus there and remember in science there are no absolutes so the rest of
there are no absolutes so the rest of
there are no absolutes so the rest of this presentation is presented in
this presentation is presented in
this presentation is presented in likelihoods right it is a very good
likelihoods right it is a very good
likelihoods right it is a very good probability that what I’m going to say
probability that what I’m going to say
probability that what I’m going to say is true but of course everything is
is true but of course everything is
is true but of course everything is always to some extent at least up in the
always to some extent at least up in the
always to some extent at least up in the air what does the landscape of healthy
air what does the landscape of healthy
air what does the landscape of healthy eating look like according to science
eating look like according to science
eating look like according to science well it’s really kind of a pyramid not
well it’s really kind of a pyramid not
well it’s really kind of a pyramid not the USDA food guide pyramid or said
the USDA food guide pyramid or said
the USDA food guide pyramid or said apparently you have to eat breakfast
apparently you have to eat breakfast
apparently you have to eat breakfast cereals at the bottom of the pyramid all
cereals at the bottom of the pyramid all
cereals at the bottom of the pyramid all the time you guys remember that like
the time you guys remember that like
the time you guys remember that like breads and cookies and rice and stuff
breads and cookies and rice and stuff
breads and cookies and rice and stuff all the real food was somewhere else so
all the real food was somewhere else so
all the real food was somewhere else so this pyramid is more scientific it’s
this pyramid is more scientific it’s
this pyramid is more scientific it’s more theoretical it says that some
more theoretical it says that some
more theoretical it says that some features of healthy eating matter a
features of healthy eating matter a
features of healthy eating matter a whole lot they’re the base of the
whole lot they’re the base of the
whole lot they’re the base of the pyramid other features matter a little
pyramid other features matter a little
pyramid other features matter a little bit less and a little bit less and some
bit less and a little bit less and some
bit less and a little bit less and some of them are just almost trivialities and
of them are just almost trivialities and
of them are just almost trivialities and when people concern themselves too much
when people concern themselves too much
when people concern themselves too much with those and not enough with the base
with those and not enough with the base
with those and not enough with the base they make mistakes and healthy eating
they make mistakes and healthy eating
they make mistakes and healthy eating right now we’re gonna take a look
right now we’re gonna take a look
right now we’re gonna take a look through all of the phases of this
through all of the phases of this
through all of the phases of this pyramid together and try to make a
pyramid together and try to make a
pyramid together and try to make a little bit of basic sense out of all
little bit of basic sense out of all
little bit of basic sense out of all this so the first most important part of
this so the first most important part of
this so the first most important part of healthy eating is calorie balance it is
healthy eating is calorie balance it is
healthy eating is calorie balance it is by far the most important it has
by far the most important it has
by far the most important it has probably around a 60% effect size
probably around a 60% effect size
probably around a 60% effect size compared to everything else you can do
compared to everything else you can do
compared to everything else you can do for your diet so if there’s one most
for your diet so if there’s one most
for your diet so if there’s one most important thing watching how much food
important thing watching how much food
important thing watching how much food you eat is the most important thing for
you eat is the most important thing for
you eat is the most important thing for your diet as far
your diet as far
your diet as far your health because primarily body
your health because primarily body
your health because primarily body weight is very impactful to health
weight is very impactful to health
weight is very impactful to health having a healthy weight is the number
having a healthy weight is the number
having a healthy weight is the number one thing that nutrition can offer you
one thing that nutrition can offer you
one thing that nutrition can offer you to make you healthier it’s not the only
to make you healthier it’s not the only
to make you healthier it’s not the only but it’s certainly the biggest healthy
but it’s certainly the biggest healthy
but it’s certainly the biggest healthy weight it doesn’t come in a perfect you
weight it doesn’t come in a perfect you
weight it doesn’t come in a perfect you know just one number that you have to be
know just one number that you have to be
know just one number that you have to be or else you’re bad remember no
or else you’re bad remember no
or else you’re bad remember no moralizing there’s actually quite a
moralizing there’s actually quite a
moralizing there’s actually quite a broad range over here so if I were
broad range over here so if I were
broad range over here so if I were hypothetically 5’4 which clearly I’m at
hypothetically 5’4 which clearly I’m at
hypothetically 5’4 which clearly I’m at least six feet tall so I don’t even know
least six feet tall so I don’t even know
least six feet tall so I don’t even know I picked that number you know I could
I picked that number you know I could
I picked that number you know I could weigh anywhere between a hundred and
weigh anywhere between a hundred and
weigh anywhere between a hundred and five and a hundred and seventy pounds
five and a hundred and seventy pounds
five and a hundred and seventy pounds and be okay and not have to worry about
and be okay and not have to worry about
and be okay and not have to worry about my way too much but the reality matter
my way too much but the reality matter
my way too much but the reality matter is that in a lot of Western countries
is that in a lot of Western countries
is that in a lot of Western countries the USA included a lot of us are above
the USA included a lot of us are above
the USA included a lot of us are above those top and ranges and weight loss is
those top and ranges and weight loss is
those top and ranges and weight loss is the most often prescribed and best idea
the most often prescribed and best idea
the most often prescribed and best idea for a lot of individuals who are
for a lot of individuals who are
for a lot of individuals who are struggling with their health from a
struggling with their health from a
struggling with their health from a dietary perspective there have been some
dietary perspective there have been some
dietary perspective there have been some individuals that say body weight is not
individuals that say body weight is not
individuals that say body weight is not important that we should just focus on
important that we should just focus on
important that we should just focus on the kinds of food we’re eating I don’t
the kinds of food we’re eating I don’t
the kinds of food we’re eating I don’t think that is supported scientifically
think that is supported scientifically
think that is supported scientifically calorie amounts the amount of food we
calorie amounts the amount of food we
calorie amounts the amount of food we eat and our body weight is ignored at
eat and our body weight is ignored at
eat and our body weight is ignored at our health peril it’s very important to
our health peril it’s very important to
our health peril it’s very important to be clear about that so okay we got the
be clear about that so okay we got the
be clear about that so okay we got the calories down how much food you’re
calories down how much food you’re
calories down how much food you’re eating how much away matters for sure
eating how much away matters for sure
eating how much away matters for sure matters a little less maybe about 20
matters a little less maybe about 20
matters a little less maybe about 20 percent is what kind of food composes
percent is what kind of food composes
percent is what kind of food composes those calories that you eat the calorie
those calories that you eat the calorie
those calories that you eat the calorie sources themselves it turns out that
sources themselves it turns out that
sources themselves it turns out that there are a couple of groups of food
there are a couple of groups of food
there are a couple of groups of food that are very good to eat for the
that are very good to eat for the
that are very good to eat for the majority of your intake for example
majority of your intake for example
majority of your intake for example fruits veggies and whole grains lean
fruits veggies and whole grains lean
fruits veggies and whole grains lean proteins and healthy fats like avocado
proteins and healthy fats like avocado
proteins and healthy fats like avocado and olive oil those foods should pretty
and olive oil those foods should pretty
and olive oil those foods should pretty much be the preponderance of your intake
much be the preponderance of your intake
much be the preponderance of your intake but it’s not all or none it turns out
but it’s not all or none it turns out
but it’s not all or none it turns out that if you get most of your diet
that if you get most of your diet
that if you get most of your diet meaning about 75% from these healthy
meaning about 75% from these healthy
meaning about 75% from these healthy sources you can have a little bit of
sources you can have a little bit of
sources you can have a little bit of junk food on the side and I promise
junk food on the side and I promise
junk food on the side and I promise you’re not an evil person well maybe our
you’re not an evil person well maybe our
you’re not an evil person well maybe our I just don’t know you that well but has
I just don’t know you that well but has
I just don’t know you that well but has nothing to do with your food right it
nothing to do with your food right it
nothing to do with your food right it turns out that if you do most of your
turns out that if you do most of your
turns out that if you do most of your healthy eating you could have a little
healthy eating you could have a little
healthy eating you could have a little bit junk food and it’s not a big deal
bit junk food and it’s not a big deal
bit junk food and it’s not a big deal there’s no reason to have these
there’s no reason to have these
there’s no reason to have these all-or-none plans of cutting out junk
all-or-none plans of cutting out junk
all-or-none plans of cutting out junk altogether you just have to eat a little
altogether you just have to eat a little
altogether you just have to eat a little bit less of them next for about 10% of
bit less of them next for about 10% of
bit less of them next for about 10% of the variants already a very small
the variants already a very small
the variants already a very small component but an important one
component but an important one
component but an important one our macronutrient amounts the Macan
our macronutrient amounts the Macan
our macronutrient amounts the Macan traits are proteins carbs and fats and
traits are proteins carbs and fats and
traits are proteins carbs and fats and it turns out that our body needs all of
it turns out that our body needs all of
it turns out that our body needs all of these in a minimum amount but it turns
these in a minimum amount but it turns
these in a minimum amount but it turns out it’s only about 10% of calories so
out it’s only about 10% of calories so
out it’s only about 10% of calories so if we add all those together we get 10%
if we add all those together we get 10%
if we add all those together we get 10% protein 10% carbs 10% fats we have 70%
protein 10% carbs 10% fats we have 70%
protein 10% carbs 10% fats we have 70% left of calories to fill in with any
left of calories to fill in with any
left of calories to fill in with any macronutrients we want and that means
macronutrients we want and that means
macronutrients we want and that means that as long as you get your minima
that as long as you get your minima
that as long as you get your minima extremes in macronutrient intake are
extremes in macronutrient intake are
extremes in macronutrient intake are totally fine and very much equivocal for
totally fine and very much equivocal for
totally fine and very much equivocal for health what does that mean that means
health what does that mean that means
health what does that mean that means that anytime someone says well carbs are
that anytime someone says well carbs are
that anytime someone says well carbs are really bad for your health you can
really bad for your health you can
really bad for your health you can simply point them to vegans who consume
simply point them to vegans who consume
simply point them to vegans who consume up to 80% of the Dighton carbs and some
up to 80% of the Dighton carbs and some
up to 80% of the Dighton carbs and some of the healthiest people in the world
of the healthiest people in the world
of the healthiest people in the world individuals that follow the Paleo diet
individuals that follow the Paleo diet
individuals that follow the Paleo diet eat lots of protein in fact more than
eat lots of protein in fact more than
eat lots of protein in fact more than many recommend and our healthiest can be
many recommend and our healthiest can be
many recommend and our healthiest can be even individuals involved in
even individuals involved in
even individuals involved in bodybuilding right
bodybuilding right
bodybuilding right they eat amounts of protein that seem
they eat amounts of protein that seem
they eat amounts of protein that seem completely obscene and very little of
completely obscene and very little of
completely obscene and very little of anything else and there’s some of the
anything else and there’s some of the
anything else and there’s some of the healthiest people in the world as well
healthiest people in the world as well
healthiest people in the world as well and even and then they’re saying this
and even and then they’re saying this
and even and then they’re saying this and the 90s would have been pure
and the 90s would have been pure
and the 90s would have been pure insanity high fat diets that are low in
insanity high fat diets that are low in
insanity high fat diets that are low in carbs and low in protein are very much
carbs and low in protein are very much
carbs and low in protein are very much vetted as super healthy via direct
vetted as super healthy via direct
vetted as super healthy via direct scientific investigation as long as you
scientific investigation as long as you
scientific investigation as long as you get your calories right and you make
get your calories right and you make
get your calories right and you make sure most of that food is from healthy
sure most of that food is from healthy
sure most of that food is from healthy source what about nutrient timing how
source what about nutrient timing how
source what about nutrient timing how many of you guys have ever heard not to
many of you guys have ever heard not to
many of you guys have ever heard not to eat past a certain time at night or else
eat past a certain time at night or else
eat past a certain time at night or else and who knows that that or else’s and
and who knows that that or else’s and
and who knows that that or else’s and crazy elves come and get you that’s
crazy elves come and get you that’s
crazy elves come and get you that’s always what I thought it was I try take
always what I thought it was I try take
always what I thought it was I try take out a couple elves I ate late at night I
out a couple elves I ate late at night I
out a couple elves I ate late at night I kept waiting for them to show up but
kept waiting for them to show up but
kept waiting for them to show up but nothing ever happened so it turns out
nothing ever happened so it turns out
nothing ever happened so it turns out that nutrient timing is a little bit
that nutrient timing is a little bit
that nutrient timing is a little bit overrated people seem to think there’s
overrated people seem to think there’s
overrated people seem to think there’s some kind of magic formula but they’ve
some kind of magic formula but they’ve
some kind of magic formula but they’ve studied alternate daily fasting where
studied alternate daily fasting where
studied alternate daily fasting where they literally you don’t eat for a day
they literally you don’t eat for a day
they literally you don’t eat for a day and then the next day you don’t eat for
and then the next day you don’t eat for
and then the next day you don’t eat for a day and people would think how many of
a day and people would think how many of
a day and people would think how many of you guys just intuitively raise your
you guys just intuitively raise your
you guys just intuitively raise your hands do you think that like just feels
hands do you think that like just feels
hands do you think that like just feels like not a good idea like that’s not
like not a good idea like that’s not
like not a good idea like that’s not healthy right that seems crazy and
healthy right that seems crazy and
healthy right that seems crazy and they’ve studied up to eight meals a day
they’ve studied up to eight meals a day
they’ve studied up to eight meals a day which a lot of us think oh man you see
which a lot of us think oh man you see
which a lot of us think oh man you see someone who eats a you take meals a day
someone who eats a you take meals a day
someone who eats a you take meals a day and you’re like that must be the
and you’re like that must be the
and you’re like that must be the healthiest person of all time that’s
healthiest person of all time that’s
healthiest person of all time that’s sheer dedication it turns out both offer
sheer dedication it turns out both offer
sheer dedication it turns out both offer their health benefits and trade-offs on
their health benefits and trade-offs on
their health benefits and trade-offs on the net balance alternate daily fasting
the net balance alternate daily fasting
the net balance alternate daily fasting is just about as healthy it even has
is just about as healthy it even has
is just about as healthy it even has some unique health benefits compared to
some unique health benefits compared to
some unique health benefits compared to eight meals a day or something like that
eight meals a day or something like that
eight meals a day or something like that there’s a wide range of meals that are
there’s a wide range of meals that are
there’s a wide range of meals that are totally cool to eat nutrient timing by
totally cool to eat nutrient timing by
totally cool to eat nutrient timing by itself accounts for roughly 5 percent of
itself accounts for roughly 5 percent of
itself accounts for roughly 5 percent of the variance and health most
the variance and health most
the variance and health most of it coming down to that little tip
of it coming down to that little tip
of it coming down to that little tip right there if you eat about three to
right there if you eat about three to
right there if you eat about three to six times a day for most people you get
six times a day for most people you get
six times a day for most people you get all the nutrients you need and you
all the nutrients you need and you
all the nutrients you need and you supply your body with energy how do you
supply your body with energy how do you
supply your body with energy how do you guys think it feels to take a call from
guys think it feels to take a call from
guys think it feels to take a call from your boss at 5:00 p.m.
your boss at 5:00 p.m.
your boss at 5:00 p.m. saying you have another project stay
saying you have another project stay
saying you have another project stay late at work when it’s one of your
late at work when it’s one of your
late at work when it’s one of your alternate daily fasting days and you
alternate daily fasting days and you
alternate daily fasting days and you haven’t eaten all day
haven’t eaten all day
haven’t eaten all day right you pick up fella who’s this I’m
right you pick up fella who’s this I’m
right you pick up fella who’s this I’m your boss I don’t have a boss man I just
your boss I don’t have a boss man I just
your boss I don’t have a boss man I just need a nap let me call you back tomorrow
need a nap let me call you back tomorrow
need a nap let me call you back tomorrow when I have food right that’s a little
when I have food right that’s a little
when I have food right that’s a little bit weird so usually three to six meals
bit weird so usually three to six meals
bit weird so usually three to six meals is best fit to your own personal
is best fit to your own personal
is best fit to your own personal schedule and your own lifestyle goals
schedule and your own lifestyle goals
schedule and your own lifestyle goals next we come into the last five percent
next we come into the last five percent
next we come into the last five percent tip top of the pyramid not accounting
tip top of the pyramid not accounting
tip top of the pyramid not accounting for a lot of the variance in Health
for a lot of the variance in Health
for a lot of the variance in Health contrary to a lot of popular opinion our
contrary to a lot of popular opinion our
contrary to a lot of popular opinion our hydration and supplements here’s the
hydration and supplements here’s the
hydration and supplements here’s the good news about hydration it’s largely
good news about hydration it’s largely
good news about hydration it’s largely self-regulating over millions of years
self-regulating over millions of years
self-regulating over millions of years of evolution all organisms have pretty
of evolution all organisms have pretty
of evolution all organisms have pretty much figured out that when they get
much figured out that when they get
much figured out that when they get dehydrated there’s a thirst response and
dehydrated there’s a thirst response and
dehydrated there’s a thirst response and it works incredibly well it doesn’t work
it works incredibly well it doesn’t work
it works incredibly well it doesn’t work well in a couple quirky scenarios like
well in a couple quirky scenarios like
well in a couple quirky scenarios like if you’re sweating a ton in sport your
if you’re sweating a ton in sport your
if you’re sweating a ton in sport your thirst actually lags behind your
thirst actually lags behind your
thirst actually lags behind your hydration enough not to ever endanger
hydration enough not to ever endanger
hydration enough not to ever endanger you but usually to make you too
you but usually to make you too
you but usually to make you too dehydrated to perform at your best but
dehydrated to perform at your best but
dehydrated to perform at your best but for just walking around daily living
for just walking around daily living
for just walking around daily living your thirst does a good job of telling
your thirst does a good job of telling
your thirst does a good job of telling you in a drink so you don’t have to slam
you in a drink so you don’t have to slam
you in a drink so you don’t have to slam water preemptively right that’s actually
water preemptively right that’s actually
water preemptively right that’s actually myth in the early 2000s everyone had
myth in the early 2000s everyone had
myth in the early 2000s everyone had Nalgene bottles running around and if
Nalgene bottles running around and if
Nalgene bottles running around and if you stopped drinking water for a second
you stopped drinking water for a second
you stopped drinking water for a second that’s it you were done right it turns
that’s it you were done right it turns
that’s it you were done right it turns out that’s really not the case right
out that’s really not the case right
out that’s really not the case right some more sort of bad news I guess a lot
some more sort of bad news I guess a lot
some more sort of bad news I guess a lot of supplements most supplements almost
of supplements most supplements almost
of supplements most supplements almost all supplements are unfortunately
all supplements are unfortunately
all supplements are unfortunately ineffective at their claim goals yes
ineffective at their claim goals yes
ineffective at their claim goals yes that means if you go to any popular
that means if you go to any popular
that means if you go to any popular nutrition store you can walk across the
nutrition store you can walk across the
nutrition store you can walk across the walls and point to stuff and if you
walls and point to stuff and if you
walls and point to stuff and if you point to it and asked grandfather
point to it and asked grandfather
point to it and asked grandfather science or something like that me really
science or something like that me really
science or something like that me really if I was to walk in with you right what
if I was to walk in with you right what
if I was to walk in with you right what does this do what does that do what does
does this do what does that do what does
does this do what does that do what does that do the answer is generally pretty
that do the answer is generally pretty
that do the answer is generally pretty much nothing right and that kind of
much nothing right and that kind of
much nothing right and that kind of stinks but it’s good news because it
stinks but it’s good news because it
stinks but it’s good news because it really simplifies stuff here’s the deal
really simplifies stuff here’s the deal
really simplifies stuff here’s the deal there are a couple of basic supplements
there are a couple of basic supplements
there are a couple of basic supplements that work for health multivitamin maybe
that work for health multivitamin maybe
that work for health multivitamin maybe for some people although if you eat a
for some people although if you eat a
for some people although if you eat a very complete diet even that’s not
very complete diet even that’s not
very complete diet even that’s not really necessary a fish oil tab or
really necessary a fish oil tab or
really necessary a fish oil tab or something like that healthy fats but if
something like that healthy fats but if
something like that healthy fats but if you eat a really good diet with a lot of
you eat a really good diet with a lot of
you eat a really good diet with a lot of fish sources you don’t even eat that and
fish sources you don’t even eat that and
fish sources you don’t even eat that and then if you get in regular fluids you’re
then if you get in regular fluids you’re
then if you get in regular fluids you’re doing okay for yourself you don’t have
doing okay for yourself you don’t have
doing okay for yourself you don’t have to worry about this stuff
to worry about this stuff
to worry about this stuff overly compared to
overly compared to
overly compared to something like calories and food
something like calories and food
something like calories and food composition right you do however have to
composition right you do however have to
composition right you do however have to be very wary of claims
be very wary of claims
be very wary of claims how many supplement claims you guys ever
how many supplement claims you guys ever
how many supplement claims you guys ever watch TV way late into the night and
watch TV way late into the night and
watch TV way late into the night and watch the super supplement will make you
watch the super supplement will make you
watch the super supplement will make you literally Superman you’re like where’s
literally Superman you’re like where’s
literally Superman you’re like where’s the buy now phone number it can’t be
the buy now phone number it can’t be
the buy now phone number it can’t be here all day I gotta go to sleep there
here all day I gotta go to sleep there
here all day I gotta go to sleep there it’s number down so you me Superman
it’s number down so you me Superman
it’s number down so you me Superman tomorrow and our fortune that just
tomorrow and our fortune that just
tomorrow and our fortune that just doesn’t really add up and many of these
doesn’t really add up and many of these
doesn’t really add up and many of these claims are just a waste of money
claims are just a waste of money
claims are just a waste of money unfortunately a waste of your time
unfortunately a waste of your time
unfortunately a waste of your time alright so lastly let’s figure out some
alright so lastly let’s figure out some
alright so lastly let’s figure out some take-home really simple implications
take-home really simple implications
take-home really simple implications from all this because we just ran
from all this because we just ran
from all this because we just ran through like volumes of data in the span
through like volumes of data in the span
through like volumes of data in the span of about 10 minutes here’s the deal
of about 10 minutes here’s the deal
of about 10 minutes here’s the deal completely unequivocal that being
completely unequivocal that being
completely unequivocal that being physically active and the more you can
physically active and the more you can
physically active and the more you can the better is awesome and you want to
the better is awesome and you want to
the better is awesome and you want to stay at a healthy weight by controlling
stay at a healthy weight by controlling
stay at a healthy weight by controlling the number of calories you eat you don’t
the number of calories you eat you don’t
the number of calories you eat you don’t even have to count calories just food
even have to count calories just food
even have to count calories just food amounts if you’re gaining weight or if
amounts if you’re gaining weight or if
amounts if you’re gaining weight or if you’re in a healthy weight eat somewhat
you’re in a healthy weight eat somewhat
you’re in a healthy weight eat somewhat less get back into the healthy weight
less get back into the healthy weight
less get back into the healthy weight that is huge it’s the number one thing
that is huge it’s the number one thing
that is huge it’s the number one thing you can do to help out your health
you can do to help out your health
you can do to help out your health through nutrition when you are choosing
through nutrition when you are choosing
through nutrition when you are choosing foods eat mostly healthy foods just like
foods eat mostly healthy foods just like
foods eat mostly healthy foods just like we talked about fruits veggies whole
we talked about fruits veggies whole
we talked about fruits veggies whole grains lean meats healthy fats a lot of
grains lean meats healthy fats a lot of
grains lean meats healthy fats a lot of you how many Ventoux ative lis know what
you how many Ventoux ative lis know what
you how many Ventoux ative lis know what healthy food really is like if I point
healthy food really is like if I point
healthy food really is like if I point to a cheeseburger I’m like healthy how
to a cheeseburger I’m like healthy how
to a cheeseburger I’m like healthy how many of you yeah sure hey potato chips
many of you yeah sure hey potato chips
many of you yeah sure hey potato chips of course right no we all pretty much
of course right no we all pretty much
of course right no we all pretty much know what healthy food is but we can
know what healthy food is but we can
know what healthy food is but we can have a wide ranging variety of but we
have a wide ranging variety of but we
have a wide ranging variety of but we don’t have to restrict ourselves no
don’t have to restrict ourselves no
don’t have to restrict ourselves no carbs no fats no proteins all that kind
carbs no fats no proteins all that kind
carbs no fats no proteins all that kind of stuff we just have to do a good job
of stuff we just have to do a good job
of stuff we just have to do a good job meet the macro minima I’ll tell you this
meet the macro minima I’ll tell you this
meet the macro minima I’ll tell you this meaning the minimum amounts of protein
meaning the minimum amounts of protein
meaning the minimum amounts of protein carbs and fats is incredibly easy unless
carbs and fats is incredibly easy unless
carbs and fats is incredibly easy unless you do some kind of really really wonky
you do some kind of really really wonky
you do some kind of really really wonky diet where you’re intentionally trying
diet where you’re intentionally trying
diet where you’re intentionally trying to cut stuff out right there are diets
to cut stuff out right there are diets
to cut stuff out right there are diets that fruit at Aryans
that fruit at Aryans
that fruit at Aryans for example propose where you only eat
for example propose where you only eat
for example propose where you only eat fruit I mean and I mean that completely
fruit I mean and I mean that completely
fruit I mean and I mean that completely literally there is no caveat to that
literally there is no caveat to that
literally there is no caveat to that right it’s a fine way of doing things if
right it’s a fine way of doing things if
right it’s a fine way of doing things if you take some extra precautions but you
you take some extra precautions but you
you take some extra precautions but you have to take a lot of extra precautions
have to take a lot of extra precautions
have to take a lot of extra precautions so if you’re eating a relatively normal
so if you’re eating a relatively normal
so if you’re eating a relatively normal diet you don’t have to worry about
diet you don’t have to worry about
diet you don’t have to worry about meeting macro minima that really happens
meeting macro minima that really happens
meeting macro minima that really happens itself you get out of protein carbs and
itself you get out of protein carbs and
itself you get out of protein carbs and fats just eating healthy and eating a
fats just eating healthy and eating a
fats just eating healthy and eating a varied diet time sensibly when you’re
varied diet time sensibly when you’re
varied diet time sensibly when you’re relatively hungry and you need energy
relatively hungry and you need energy
relatively hungry and you need energy eat when you’re not don’t and if we’re
eat when you’re not don’t and if we’re
eat when you’re not don’t and if we’re ever a number of meal times you land per
ever a number of meal times you land per
ever a number of meal times you land per day that’s on you and it’s really not a
day that’s on you and it’s really not a
day that’s on you and it’s really not a big deal either way for your health
big deal either way for your health
big deal either way for your health don’t let people guilt trip you into
don’t let people guilt trip you into
don’t let people guilt trip you into eating after 6 o’clock all right tell
eating after 6 o’clock all right tell
eating after 6 o’clock all right tell them that you
them that you
them that you I’ve also been waiting for the point 6
I’ve also been waiting for the point 6
I’ve also been waiting for the point 6 p.m. attack gnomes but they just never
p.m. attack gnomes but they just never
p.m. attack gnomes but they just never showed up right how long can we wait you
showed up right how long can we wait you
showed up right how long can we wait you want to hydrate normally drink water
want to hydrate normally drink water
want to hydrate normally drink water with your meals if you’re not thirsty
with your meals if you’re not thirsty
with your meals if you’re not thirsty you don’t have to drink you can consider
you don’t have to drink you can consider
you don’t have to drink you can consider some basic supplements maybe a
some basic supplements maybe a
some basic supplements maybe a multivitamin maybe fish oil and maybe
multivitamin maybe fish oil and maybe
multivitamin maybe fish oil and maybe not that’s something to talk about to
not that’s something to talk about to
not that’s something to talk about to nutritionists or a doctor if you don’t
nutritionists or a doctor if you don’t
nutritionists or a doctor if you don’t have any deficiencies you’re probably
have any deficiencies you’re probably
have any deficiencies you’re probably good to go most people don’t and here’s
good to go most people don’t and here’s
good to go most people don’t and here’s the deal there will be another health
the deal there will be another health
the deal there will be another health documentary coming out probably soon
documentary coming out probably soon
documentary coming out probably soon like there have been many health
like there have been many health
like there have been many health documentaries before and health
documentaries before and health
documentaries before and health documentaries are usually not the kind
documentaries are usually not the kind
documentaries are usually not the kind of boring stuff I’m talking to you guys
of boring stuff I’m talking to you guys
of boring stuff I’m talking to you guys about today it is life-and-death stuff
about today it is life-and-death stuff
about today it is life-and-death stuff like we’ve all been poisoned by insert
like we’ve all been poisoned by insert
like we’ve all been poisoned by insert group here big pharma big food big beef
group here big pharma big food big beef
group here big pharma big food big beef who knows right and they’re all out to
who knows right and they’re all out to
who knows right and they’re all out to get us and a lot of this kind of
get us and a lot of this kind of
get us and a lot of this kind of ideology just turns out to make these
ideology just turns out to make these
ideology just turns out to make these diet rules that are ineffectual because
diet rules that are ineffectual because
diet rules that are ineffectual because they put so much pressure on us to alter
they put so much pressure on us to alter
they put so much pressure on us to alter our normal lifestyles it turns out if we
our normal lifestyles it turns out if we
our normal lifestyles it turns out if we eat relatively healthy and are
eat relatively healthy and are
eat relatively healthy and are physically active we don’t have to buy
physically active we don’t have to buy
physically active we don’t have to buy into crazy ideologies that steer us away
into crazy ideologies that steer us away
into crazy ideologies that steer us away from doing the right thing here’s the
from doing the right thing here’s the
from doing the right thing here’s the deal it’s an amazing world we live in
deal it’s an amazing world we live in
deal it’s an amazing world we live in but I think it’s even more amazing if
but I think it’s even more amazing if
but I think it’s even more amazing if you approach it with logic science and
you approach it with logic science and
you approach it with logic science and evidence
”
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