Now even more recently

roughly 200 250 years ago we developed a

practice called industrializing food. We

took food items that were previously not

very easy to digest and made them hyper

palatable and calorically dense. These

are the foods that if you go to the

grocery store are mainly in the center.

Now you probably heard that before. Shop

the perimeter of the grocery store. The

bulk of those processed foods are

directly in the middle. So if you look

at this timeline,

you can begin to see roughly

what we're designed to eat. And they are

food items that are whole,

natural,

and unprocessed.

This is how we spend the bulk of our

time eating. Eating foods that are

whole, natural, and unprocessed. And as

Paulina talked about in her lecture with

metabolic flexibility, this is a diet

that tends to lend itself to a specific

ratio of things called macronutrients,

which are the bulk of what our food is

made of. They are high in fat,

moderate in protein,

and low in carbohydrate.

More specifically,

our dietary prescription is eat meat and

vegetables, nuts and seeds, some starch,

little fruit, no sugar, and no seed

oils. So, let's dive into what food is

actually made of. So, let's move on into

the what next.

In our recommendation of eating a whole

natural unprocessed diet, that is eat

meat and vegetables, nuts and seeds,

some starch, little fruit, no sugar, no

seed oils. In nature, we're going to see

some ratio of all three of these

macronutrients in every natural food.

Yes, even lettuce, it's mostly

carbohydrate, but with a small amount of

protein and a small amount of fat.

And if we look towards [clears throat]

unnatural food sources, say the

processed foods we talked about early on

the last 200 years or so, we're going to

find that in that processed food

kingdom, you can find each one of these

macronutrients in isolation.

Protein macronutrient in isolation

meaning like 99 to 100% protein, whey

protein. Then if we look at 199 to 100%

in this case 100% carbohydrate sucrose

table sugar only carbohydrate

nothing else. Now when you look at those

types of foods often they come

fortified. Anyone know what fortified

means?

>> They took all the stuff out.

>> Okay. Took all the good [ __ ] out. Put

some other [ __ ] in. Maybe it's good.

Maybe it's good. Maybe it's bad. We

don't [ __ ] know. Maybe it's good.

Maybe it's bad. So, if you were to

juxtapose

a whole natural unprocessed diet to a

diet made of mostly [ __ ]

you're going to find that those [ __ ]

items are often devoid of two other

things that are really important called

micronutrients. Your vitamins and your

minerals.

Does anyone know the most nutrient-dense

food on the planet?

>> Liver.

>> You know the answer. Come on now. What

was it, Sarah?

>> Liver.

>> Yes. They've heard me do this like a

hundred times, Sarah. They're good. Yes,

she's right. It's not something green.

It's beef liver. Beef liver is the most

nutrient-dense food item on the planet.

That means comes with a whole host of

vitamins and minerals inside of our

animal products. We'll typically see

things like our B vitamins, our D

vitamins, E, K.

And what's interesting about those whole

natural and unprocessed foods is that

when you have all these macros and

micros in one giant environment, one

nice neat package coming from nature, we

absorb more of it. Something called

nutrient synergy. Right? If you want to

take in your D and E vitamins, you need

to take them in with some fat.

Otherwise, your body cannot use them. So

what's unique about

our dietary prescription with this whole

natural unprocessed diet is we cover the

bases of getting all the macronutrients

we need but also the micronutrients.

And that can bring us to the next step

in the evolution of why

why do we eat?

Any want to venture a guess?

Come on, Sarah. You got me. You got my

back. You're the only one here. Give me

hand these answers. What you got for me,

Sarah?

>> Energy.

>> Energy. Hell yeah. That's it. Energy.

Nothing in your body happens without

energy. You don't grow. You don't

repair. And you can't do cool [ __ ]

without energy.

The molecule we use inside of our body

for energy is something known as ATP.

Adenosine.

triphosphate which basically means

adenosine

with a phosphate a phosphate and a

phosphate long chain here. Now if we

were to do anything inside of our body

we need to cleave off or separate this

last inorganic phosphate from this

molecule

and turn that ATP into ADP.

So ATP turns into ADP

plus that phosphate. And this process we

cycle through every single day in a

tremendous quantity. We cycle through

our body weights worth every single day.

Now where the bulk of this ATP creation

comes from is an organel you've probably

heard us a little talk about on social

media and we heard a little bit earlier

today, the mitochondria.

The mitochondria is the

Come on, guys.

>> I need to have plugs in the audience

next time so everyone just answers my

question every time.

>> Say anything.

>> Yeah, I did. I did tell you to be quiet.

That's right. POWERHOUSE OF THE CELL.

It's where the bulk of this stuff is

created and then reynthesized over and

over again. And for that reason, and as

Paulina laid out in our last lecture,

our metabolic health is directly tied to

this little organel. And as the

experiments that you guys are doing in

your lab are showing us really quickly

here, we go the way our mitochondria go.

If this organel is sick, we're going to

be sick. If this organel is flourishing

and healthy, we will do the same. So for

that reason, we consider ourselves the

only commercial entity concerned with

the feeding and the care of the

mitochondria because if this little

thing goes south, we're going with it.

So that kind of brings me to the last

point in this conversation today, which

is going to be how how do we care? Well,

more spe how do we feed the mitochondria

so it's as healthy as it can be?

There are many different strategies that

can kind of hit our aims of a whole

natural unprocessed diet that is high in

fat, moderate in protein and low in

carbohydrate. And if you walk into a

place like this about 15 years ago,

there was one diet and one diet alone

was all the rage.

>> Max, what was it?

>> Zone.

>> Zone.

The zone diet was developed by Dr. Barry

Sears. Yeah. Rage on the zone. Dr. Barry

Sears theorized had a hypothesis that if

you fed an organism a human being a diet

that was 40% carbohydrate, 30% protein

and 30% fat, we would control

inflammation. We would increase satiety.

We would no longer spike our insulin and

as a result we would be a healthier

person. This is a diet that focuses on

low glycemic carbohydrate and healthy

fats.

Now, if you came to one of these gyms 15

years ago and someone was doing the zone

diet, first thing you probably hear from

is, "Oh my god, I'm hungry." After

getting used to it, I'm hungry. I'm

hungry. What's happening here is this

person's metabolism is stabilizing and

learning how to use food for fuel. And

after a little while, that grumpy

feeling of I'm hungry turns into, "Wow,

I'm starting to perform a little less

well than I used to. Something's up."

So, you'd go to your go to your coach

and say, "Hey, been doing this zone

thing. It was great, but now I don't

like it. I don't feel good. I feel like

I'm bunking. I'm not doing." Your coach

would inevitably say, "Don't worry. I

got your back. Here's how we fix it.

We're going to increase one of your

macronutrients.

You're fat." Often, they'd put you on a

prescription that was somewhere between

two and 5x the baseline of fat.

Next diet you probably heard about in

your side of your box.

Paleo,

the ancestral diet. Eat like a caveman.

Caveman didn't eat it. You don't eat it.

This is a diet that focuses on whole,

natural, unprocessed foods. One that is

free of grains, legumes, and dairy where

you get to eat to society because the

food that you're eating naturally fills

you up. So again, this is just a whole

natural unprocessed diet where we eat

to satiation till we're full. Oh god,

satiation. Maybe that's how you spell

it. All right.

And that honestly was on the scene for

quite a while after zone, right? Because

you had to eat as much as you want.

There wasn't any calorie counting. There

wasn't any macro counting. None of that

counting. It just eat real food and just

eat until you're full.

Well, we all know those folks that had

some trouble on the paleo diet.

Inevitably,

those folks be the same person you saw

elbow deep in a jar of almond butter.

Natural, right? CN ate natur almond

butter, right? No, they were perturbing

the diet and consuming a little bit more

of these things down here.

Then eventually you experiment a bit

more. Move on to something maybe like a

keto

ketogenic diet. high in fat, moderate in

protein, low in carbohydrate.

And the goal of the ketogenic diet is to

induce ketosis, which is nothing more

than a registration of the ketones in

your blood. We would look at somewhere

between 0.5

and 3.0 mill per liter. And as someone

adopted this diet and they were able to

get themselves down into ketosis,

they could slowly start to titrate a

small amount of carbohydrate as long as

we don't get knocked out of ketosis.

And again, this is diet high in fat,

moderate in protein, low in

carbohydrate. Sounds a lot like our

stuff. And then even more recently,

you may have heard of this one, the

carnivore.

Dr. Sean Baker 2018 or so. This is

basically the animal products diet. Eat

meat, shellfish,

highfat dairy. About it. This is a diet

that's typically

high in fat but also high in protein and

very low in carbohydrate.

The carnivore diet for someone who is

metabolically deranged might be the

answer because we're no longer staving.

We're no longer feeding the organism.

The one thing we can see gives them

metabolic dysfunction, perturbs the

mitochondria, the carbohydrate.

So you at this point might be asking,

why do those three wickets matter? Why

high fat? Why moderate protein? And why

low carbohydrate?

All right. So, right off the bat,

high fat.

When we consume a diet that is high in

fat, we feel full. That's nice. We don't

go back to the well over and over again.

We're not constantly hungry. We're not

dealing with energy crashes. We're not

irritable at the office. We feel full

all the time, right? That's a nice

thing. So, we increase fat oxidation

because we're consuming more fat. We're

likely consuming a lot less

carbohydrate. Less carbohydrate means

lower insulin,

which means we're not again not dealing

with the cravings and the crashes. But

interesting enough, when you eat a diet

that's high in fat, you get something

called mitochondrial biogenesis.

And I'm going to This is going to be

terrible, but see mitochondrial

biogenesis.

Mito biogenesis is nothing more than

making more mitochondria. And the more

mitochondria we have, the better we are

at handling the macronutrients we take

in and creating energy. Kind of

important, right? Told you earlier, if

you want to be a long healthy live a

long healthy life, you need to care a

lot about that organel. Now, let's move

on to moderate fat or sorry, moderate

protein, excuse me.

Well, when we eat, we want to support

our activity. If we're in these gyms

taking care of the mitochondria through

highintensity functional movements that

are constantly varied,

we need to eat protein to support that

activity. We need to support

growth and recovery of the muscles.

We also need to make sure that our diet

fills us up. What's nice about protein?

It's highly satiating, makes you feel

full.

And then, interesting enough, when you

consume protein, it has a high

thermogenic effect. What that means is

when you eat protein, you heat up.

That heating up occurs as a result of

using more ATP to digest the protein.

Protein

your body can use for energy, but in a

pinch it prefers to use the carbs and

the fat, but it can digest this and uses

to again rebuild muscle tissue and

repair, but it comes at a cost. It heats

you up a bit. So, it's got a high

thermogenic effect.

And then last but not least, low in the

carbohydrate.

I've sort of already told you why it low

carbohydrate means decrease in insulin.

Decrease in insulin means we can burn

fat. When insulin's low, fat burning is

high.

We also get rid of the crashes because

we're not constantly feeling tired all

the time. And we're also getting rid of

the cravings.

When you constantly bombard your body

with carbohydrate, you're going to

always feel hungry. If you don't believe

me, go eat a bag of Doritos

and wait 15 minutes. How you going to

feel off that bag of Doritos?

>> Yeah, one of the bag of Doritos. It's

[ __ ] how that works, right? When you

eat [ __ ] like carbohydrates like that

and they're non from a non-healthy food

source, you're going to feel hungry. So,

that kind of hits the wickets of why we

have our macronutrients in this ratio.

So now we can at last talk about how

this diet, our advice fits in amongst

all of those over there. So eat meat and

vegetables, nuts and seeds, some starch,

little fruit, no sugar, no seed oils.

So in summary, where does food come

from? Comes from the sun, goes into the

plants, goes into the animals, goes into

us. Food should be whole, natural,

unprocessed, coming from the earth. It's

naturally high in fat, moderate in

protein, low on carbohydrate.

We eat this food to fuel ourselves, give

us the energy we need to grow, repair,

and do cool [ __ ] like come to these

gyms.

And there are many successful dietary

strategies that can be employed, but

knowing how to use the tool matters.

knowing where the client is right now,

knowing how fast they want to change and

what their eventual goals are.

And

if you came to this this weekend, you

probably are, you know, realize that

we're really heavy into science.

The science is great, but as Greg kind

of alluded to, if you're not paying for

it, industry is not going to pay for

science that says that because they're

not going to try to point the finger at

those things over there, the processed

foods.

So you ask yourselves, what is the

evidence for this working?

Anybody know?

Your eyeballs. When you tell someone to

eat this way and come to these gyms,

what happens? It's empirical. You see

what happens. You don't need a [ __ ]

randomized controlled study from a meta

analysis to tell you it. You could see

it. These people are happier, healthier,

and more capable. And what's [ __ ]

better than that than be able to help

someone reach those goals?