Nov. 30, 2022

The Fallacy of Vegan Diets Being Healthy with Erin Skinner, RD [Ep. 19]

The Fallacy of Vegan Diets Being Healthy with Erin Skinner, RD [Ep. 19]
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Eat Well Live Well

Have you heard of the Blue Zones? Seems like a dream right--just follow their lifestyle and you too can live to be 100! It's not so simple, or straightforward.  In this episode, Erin Skinner and I talk about Blue Zones, and specifically the vegan/vegetarian diet that is pushed with this company, and why it's not all it's cracked up to be. 

I know you'll be surprised to learn exactly what was going on in the Blue Zone regions. But you may not be as surprised to hear Erin and I talking about the importance of protein.

My clients know I ask them to eat protein at every meal. Erin also gives us 4 main pillars to begin improving your own nutrition. 

Key takeaways:

  • What are Blue Zones and why are they important 
  • What nutrients are lacking in a vegan diet
  • Why veganism is a threat to your health
  • The 4 pillars of a healthy eating plan
  • Free guide mentioned in intro:  Go-To Meal Guide--grab it HERE


Erin's Bio:
Erin Skinner is a military veteran and Registered Dietitian Nutritionist who helps her clients leverage the power of food to improve their wellness.

Throughout her own health journey, Erin felt frustrated and neglected by the traditional medical community.  So, she transitioned to the world of integrative and functional nutrition. She has since helped thousands of patients experience the relief of finding the root cause of their illnesses, and resolving them with individual nutrition plans.  

Seeing her patients’ success made Erin passionate about functional medicine. However, she was still frustrated by the lack of access and high cost.  As a result, she pursued her license to become an  Integrative and Functional Certified Nutritional Practitioner. Later, Erin co-created one of the nation’s first insurance-based functional medicine clinics, the Inspire Health Center. This clinic’s success proved to Erin that functional medicine can be accessed through insurance. Empowered Nutrition is, above all, a continuation of this vision: to make the next generation of healthcare accessible to all.

Erin is also the creator of Lean for Life, a program that teaches you how to heal your metabolism so that you can have natural appetite and weight regulation.  Learn more: https://www.subkit.com/empowerednutrition

Don't forget to SHARE this episode with a friend! Tag me and I'll send a little something special your way! 

Where to find Erin Skinner:

More from Well with Lisa:


More from Well with Lisa:

Transcript
WEBVTT

00:00:03.793 --> 00:00:10.692
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

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Welcome everyone.

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I hope you had a wonderful Thanksgiving.

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I had my two college adult boys here for the weekend.

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So everyone was home.

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We had a lot of yummy food.

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We went to a football game.

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If you saw my stories, we went to the BYU Stanford game down at Stanford university on Saturday.

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So we spent some time in the city before that.

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So that was really fun, especially because I got to see firsthand my children being excited to get their siblings Christmas presents.

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I think every one of them bought something for someone else while we were in the city, which.

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I just love to see.

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That's really fun.

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So.

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If you want to get to know me a little, you can always follow me on Instagram.

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I share lots of personal and family stuff in my stories.

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In addition to Free content and things related to all of this weight loss and getting healthy.

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So I'm on Instagram at well underscore with underscore Lisa.

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And of course that link is in the show notes.

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Also one more piece of housekeeping before we jump into today's episode.

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And that is, I am starting a waitlist.

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For group coaching coming in 2023.

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So if you aren't on my email list, be sure to grab my go-to meals, free ebook That will put you on the list and you can see how then to get on the waitlist for group coaching, which I'm really excited about because I have that program.

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Designed and ready to go for you.

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Now I'm super excited about today's interview.

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I have for you.

00:01:54.948 --> 00:01:59.448
I first heard Erin talk on another podcast and I messaged her immediately.

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And said, can you come talk about all that stuff with my audience as well?

00:02:04.129 --> 00:02:08.598
She is a registered dietician and super knowledgeable about the ins and outs of healthy diets.

00:02:08.989 --> 00:02:12.649
One thing my clients tell me is that they aren't really sure what to eat.

00:02:13.051 --> 00:02:22.051
And you'll hear me talk in the episode about the fact that we start with working on stopping the overeating patterns and then move into improving the quality of the diet.

00:02:22.711 --> 00:02:25.651
And although I didn't hear Erin say this here in our interview.

00:02:25.891 --> 00:02:28.372
I've heard her say before That you don't need.

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Perfect quality nutrition, most omnivore type eating patterns.

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Outperform anything without meat so that's going to be one of your big takeaways here is to get adequate protein and specifically adequate proteins from animal sources.

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But I just don't want you to be overwhelmed and be like, oh, I have to eat all all this way perfectly now because just, just starting with protein.

00:02:52.762 --> 00:02:58.609
is going to really help and you'll see how that really translates into this work of healthy eating.

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we start our conversation with some talk about the blue zones as it is one of Erin's specialties.

00:03:04.205 --> 00:03:07.655
And you'll see how that really translates into this work.

00:03:07.715 --> 00:03:12.455
And I think you might be surprised also by what you learn about the blue zones.

00:03:12.455 --> 00:03:16.384
So I'm excited for you to hear this chat with Erin Skinner.

00:03:18.877 --> 00:03:19.206
Ok.

00:03:20.106 --> 00:03:23.287
So I have Erin Skinner on the podcast today.

00:03:23.347 --> 00:03:25.296
I'm super excited to meet her.

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I actually stalked her on Instagram and I was like, I love what you're doing.

00:03:29.556 --> 00:03:32.167
So would you come and share that with my listener?

00:03:32.167 --> 00:03:35.856
So let's start with an introduction from her and how she came to the work that she.

00:03:36.606 --> 00:03:38.046
Hi, thanks for having me on.

00:03:38.046 --> 00:03:39.217
My name's Erin Skinner.

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I'm a integrative and functional nutrition practitioner and a dietician.

00:03:43.317 --> 00:03:45.687
My private practice is called Empowered Nutrition.

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We offer insurance based functional medicine by utilizing the skills of, nutrition professionals rather than relying primarily on like physicians.

00:03:54.759 --> 00:03:57.699
but then my other big passion is ancestral nutrition.

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And so I spend a lot of time, working in that space.

00:04:00.259 --> 00:04:06.900
And then the top three things that I work with are people who want help with their digestive health, their metabolic health, and their hormone.

00:04:08.307 --> 00:04:08.573
Perfect.

00:04:08.578 --> 00:04:09.293
Fascinating.

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I love all of that stuff.

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Same like-minded it.

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So, yeah, Although I'm not a registered dietician, I'm like in another life that's what I would've done.

00:04:20.048 --> 00:04:27.877
So when I went back to school, I, I chose health coaching because it was honestly just a little quicker being in my forties already.

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But it's, you know, something I've been interested in my whole life.

00:04:31.702 --> 00:04:40.072
And when I heard you first, you were talking about the Blue Zones, which is kind of where we're gonna start with our conversation today.

00:04:40.673 --> 00:04:49.833
So tell us what Blue Zones are and I know you did quite a research project about that, so tell us all about that.

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I'm just gonna let you talk for a while,

00:04:52.562 --> 00:04:53.132
sure.

00:04:53.132 --> 00:04:55.442
Yeah, I'll just go for it and stop me.

00:04:55.442 --> 00:05:01.177
But, when I, if I talk too much, but long story short, most people I think have heard of the Blue Zones.

00:05:01.208 --> 00:05:02.168
Probably, yeah.

00:05:02.257 --> 00:05:09.509
I remember when I was a child learning about this and thinking it was like the coolest thing in the world that, Oh, they figured.

00:05:10.211 --> 00:05:18.880
these regions on the planet where people are much more likely to live, to be a centenarian, which is to live to be a hundred years old.

00:05:18.880 --> 00:05:30.880
And so let's back engineer, reverse engineer that, see what their lifestyles are like, see what their diets are like, and then just have people, you know, encourage people to follow that pattern.

00:05:30.911 --> 00:05:35.454
And then you'll also have longevity, like these people in these blue zones.

00:05:35.454 --> 00:05:36.413
So like that's a really

00:05:36.624 --> 00:05:37.514
feels like magic

00:05:38.139 --> 00:05:45.999
Idea that I think is really attractive to people of like, Oh, the secret to long life is like in these long living populations.

00:05:45.999 --> 00:05:51.901
And, but then what I learned as an adult is, unfortunately, like many things, stories I heard as a child is actually a fairytale

00:05:51.918 --> 00:05:52.637
So sad.

00:05:52.807 --> 00:05:53.437
Yeah.

00:05:54.127 --> 00:05:54.487
Yeah.

00:05:54.487 --> 00:05:57.367
I also think I'm gonna be Prince Charming, although my husband's great.

00:05:57.367 --> 00:06:00.906
You know, there's no like pumpkin turning into a carriage going on.

00:06:01.206 --> 00:06:01.875
But, yeah.

00:06:01.875 --> 00:06:07.947
So basically, the functional medicine space got recruited to work at this clinic in California.

00:06:07.978 --> 00:06:19.869
that was basically this owned by this company called Adventist Health is a healthcare company that has multiple hospitals in California and they got excited about the idea of functional medicine and so they wanted to have a functional medicine clinic.

00:06:20.803 --> 00:06:24.374
In their corporate headquarters and have it be insurance billed.

00:06:24.704 --> 00:06:32.444
And so they hired, you know, me and this other functional medicine team, like the doctor, the nurse, the pharmacist, the physical therapist, all that.

00:06:32.451 --> 00:06:34.730
so go ahead and figure out how to make this work with insurance.

00:06:34.730 --> 00:06:36.886
And so, that was like the assignment.

00:06:37.305 --> 00:06:42.305
But then while I was there, it turns out that Blue Zones is not just an idea, it's a company.

00:06:42.310 --> 00:06:48.971
because once it, once it became an idea, then they created books and a whole like trademark around it.

00:06:49.045 --> 00:06:49.766
Yes.

00:06:49.826 --> 00:06:50.966
Yeah, exactly.

00:06:50.966 --> 00:06:56.245
And they do a lot of like consulting where they have, they get hired to implement.

00:06:56.824 --> 00:07:00.485
The Blue Zones like environment in a place.

00:07:00.514 --> 00:07:14.435
So like a town might hire them to have their town be more Blue Zones, ask and like to, to help the citizens follow more of a Blue Zones lifestyle or company might help with like a corporate Blue Zones environment with them getting it.

00:07:14.824 --> 00:07:18.214
So anyway, I was working at this company, Adventist Health.

00:07:18.214 --> 00:07:20.134
They purchased the Blue Zones company

00:07:20.904 --> 00:07:21.394
Okay.

00:07:21.579 --> 00:07:26.004
then it became all about like, okay, we're totally into the Blue Zones now.

00:07:26.004 --> 00:07:29.035
We're gonna be promoting the whole Blue Zones model.

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We're gonna be teaching that, We're gonna be trying to get all these employees to start doing that.

00:07:33.129 --> 00:07:43.706
and so of course I'm the only nutrition professional in the building, so of course it's like, yeah, I should, you know, look at what this nutrition plan is,

00:07:43.755 --> 00:07:48.886
Because that's a big piece of, of the whole Blue Zone concept is what they're eating.

00:07:48.930 --> 00:07:49.860
Huge.

00:07:49.951 --> 00:07:51.060
Yeah, huge.

00:07:51.661 --> 00:07:51.961
Yeah.

00:07:51.961 --> 00:07:54.850
I think a lot of people don't realize that there are other pieces,

00:07:54.850 --> 00:08:02.529
There's a, a lot to it with like connection with other individuals and their, their lifestyle, their movement, all of that.

00:08:02.829 --> 00:08:05.350
But the diet is where things get focus.

00:08:05.665 --> 00:08:06.475
exactly.

00:08:06.535 --> 00:08:07.045
Yeah.

00:08:07.074 --> 00:08:08.644
So, so I pulled it up.

00:08:08.644 --> 00:08:11.923
There's like basically a description of the diet and it's.

00:08:12.141 --> 00:08:18.620
Immediately concerning to me because it's basically like one step removed from a vegan diet.

00:08:18.651 --> 00:08:26.461
So it's something on the order of like maybe one ounce a day of some animal protein on average, even fish was discouraged.

00:08:26.461 --> 00:08:29.339
eggs are discouraged, DA is discouraged.

00:08:29.339 --> 00:08:33.870
It's, it's essentially a vegan diet but not labeled as such.

00:08:33.980 --> 00:08:35.000
and so.

00:08:35.476 --> 00:08:40.667
That's to me an unsafe diet, especially to be recommending on a population level.

00:08:40.726 --> 00:08:47.177
This isn't like, Hey, talk to a healthcare professional about this and, and ask them if this is appropriate for you.

00:08:47.177 --> 00:08:51.647
There's no discussion of supplements or any way that you're gonna round out the.

00:08:51.897 --> 00:08:55.197
Inadequacies of this diet with like supplementing or anything.

00:08:55.197 --> 00:08:58.466
It just, everybody should start eating this way and like, everybody's gonna love to be a hundred.

00:08:58.466 --> 00:08:58.886
Woo.

00:08:58.886 --> 00:08:59.667
It's gonna be great.

00:09:02.297 --> 00:09:02.626
and it's like

00:09:03.927 --> 00:09:04.496
Yeah.

00:09:04.496 --> 00:09:06.653
So, but, data first, right?

00:09:06.653 --> 00:09:14.336
So what I did was I, they actually, part of the, what you can get with Blue Zones is you can pay to get access to their meal planner.

00:09:14.785 --> 00:09:15.395
mm-hmm.

00:09:15.466 --> 00:09:16.696
And so I was like, Okay, great.

00:09:16.696 --> 00:09:19.605
I paid, I was like, I'll buy a subscription.

00:09:19.605 --> 00:09:22.796
I'll have it generate an individualized meal plan for me.

00:09:22.813 --> 00:09:29.629
I went and followed that and tracked all my nutrition with my, nutrition as software for three days.

00:09:29.701 --> 00:09:38.525
and it turned out that I was inadequate on almost all of the vitamins and minerals, and very inadequate on protein, on the, on the diet.

00:09:39.035 --> 00:09:43.086
So, To me that was like immediately concerning.

00:09:43.086 --> 00:09:51.666
Cause it's inadequate for me, let alone somebody who's compromised, like a pregnant woman or a child or an elderly person, or someone with an injury or chronic illness.

00:09:51.726 --> 00:09:54.782
an athlete, like every, all those people have increased needs.

00:09:54.809 --> 00:09:58.889
but it was even inadequate for pouring on me with normal needs.

00:09:58.967 --> 00:10:00.966
So, so, basically.

00:10:01.024 --> 00:10:13.563
that was the main research project I did, and then I just kind of put that together with, I'm actually in a doctorate program, so I write a lot of like, papers that summarize like a topic, like let's summarize all the peer reviewed literature on a topic.

00:10:13.568 --> 00:10:20.490
And so I kind of put together a paper that summarize, like, okay, here's all the, the problematic things about vegan diets.

00:10:20.490 --> 00:10:23.350
Cuz by the way, the meal plan that it gave me was vegan.

00:10:23.421 --> 00:10:29.571
even though they allow a little bit, but they say it's discouraged when you put it into the meal plan, they don't actually plan you

00:10:29.645 --> 00:10:38.765
Yeah, it's like this weird little bait and switch thing where like, surprise, you are given this vegan diet without them us telling you that's gonna happen.

00:10:39.035 --> 00:10:40.596
In the end, it that didn't even matter.

00:10:40.600 --> 00:10:47.993
Cuz what I did is I said, Okay, well this is like completely inadequate, quite, but what if I went ahead and did put in the one ounce a day?

00:10:48.668 --> 00:10:50.977
Animal protein that this diet allows.

00:10:51.049 --> 00:10:54.379
and like, I think there's like a small allowance of like some dairy.

00:10:54.441 --> 00:10:56.030
it didn't change the numbers at all.

00:10:56.181 --> 00:10:56.571
It was

00:10:56.865 --> 00:10:57.216
Oh.

00:10:57.216 --> 00:10:57.905
Cause it wasn't enough.

00:10:58.100 --> 00:11:00.260
It was, yeah, it was like a drop in the bucket.

00:11:00.620 --> 00:11:11.306
And so it ended up being that, yeah, it didn't matter either way, but Yeah, I kind of put that all together of like, Hey, here's a summary, summary of the literature on, vegan diets and like problematic things about that.

00:11:11.666 --> 00:11:17.905
Here's the data that I found, and then I compared that to like, Okay, let me put in three days of like my typical diet.

00:11:18.096 --> 00:11:21.515
But no, I was like, meaning almost everything on my normal diet.

00:11:21.515 --> 00:11:23.916
So it's like, yeah, no, it's not like the software is crazy.

00:11:23.921 --> 00:11:24.005
It.

00:11:24.875 --> 00:11:26.586
This meal, this meal plan is crazy.

00:11:26.595 --> 00:11:27.517
so that,

00:11:27.652 --> 00:11:36.610
like, what kinds of specific things, I mean, the protein alone is obviously super concerning, but what, what kinds of other things do you feel like it was missing?

00:11:36.625 --> 00:11:43.759
well, I mean, like most of the B vitamins, it came in low and then, Very little calcium.

00:11:43.759 --> 00:11:45.500
it came in low on there.

00:11:45.500 --> 00:11:47.750
There's essentially no choline in it.

00:11:47.761 --> 00:11:50.433
Um, zinc was inadequate on it.

00:11:51.063 --> 00:11:54.652
Selenium, lium, I think magnesium might have been okay.

00:11:54.657 --> 00:11:57.142
There's essentially no vitamin D in it.

00:11:57.241 --> 00:12:00.121
There's no pre-form vitamin A by definition.

00:12:00.121 --> 00:12:02.282
Like you can only get that from animal sources.

00:12:02.567 --> 00:12:03.177
mm-hmm.

00:12:03.917 --> 00:12:06.177
No EPA and dha, at all.

00:12:06.244 --> 00:12:07.474
because they don't allow that.

00:12:07.474 --> 00:12:09.004
So it is just like,

00:12:09.558 --> 00:12:15.198
And yet no recommendation of supplementation on that stuff, even though it's shown to be protective.

00:12:15.528 --> 00:12:16.129
Yeah.

00:12:16.203 --> 00:12:18.033
Well the B12 was zero.

00:12:18.094 --> 00:12:19.683
Like you can't get that from plants.

00:12:19.774 --> 00:12:26.140
And so, and like I personally had clients with B12 deficiencies, you can get like irreversible neurological damage.

00:12:26.971 --> 00:12:28.510
From a B12 deficiency.

00:12:28.841 --> 00:12:29.730
No warning of that.

00:12:29.801 --> 00:12:30.291
None.

00:12:30.296 --> 00:12:31.885
So that's crazy.

00:12:32.096 --> 00:12:40.365
What, why is it that the Blue Zone company has decided that the vegan diet is what Blue Zone folks ate?

00:12:40.666 --> 00:12:41.535
What happened there?

00:12:41.541 --> 00:12:51.916
Like where's the disconnect between these, these regions where we did have centenarians and this diet that is actually like, it can't be what they were eating.

00:12:52.245 --> 00:12:53.086
Like what happened?

00:12:53.535 --> 00:12:55.605
Yeah, that's a good question.

00:12:56.535 --> 00:13:06.250
What I found that, like really kind of blew my mind when I started to look more into that question was basically, there's some really concerning things about these data sets.

00:13:06.299 --> 00:13:13.683
there's basically like publish studies where they've gone in and they've looked at it and they found that like, Oh, okay, here's where.

00:13:14.119 --> 00:13:17.269
You can almost predict that there's gonna be a blue zone.

00:13:17.808 --> 00:13:27.428
It's gonna be an area where there is, a federal pension paid based out on age to a population that has a low income.

00:13:28.089 --> 00:13:30.278
And there's poor vital records keeping.

00:13:30.788 --> 00:13:37.359
So you're poor, you don't have money, but if you, if you can prove that you're.

00:13:37.514 --> 00:13:49.754
A certain age you can start getting money from the government and it's easy to prove cuz you can fake a birth certificate when you have those three things happening at the same time, you have a blue zone, so,

00:13:49.924 --> 00:13:53.804
not actually centenarians as what studies are showing?

00:13:53.955 --> 00:13:54.684
Is that what you're

00:13:54.825 --> 00:13:55.245
Yeah.

00:13:55.245 --> 00:14:04.552
And what's even more obvious about it now is like they're going back and like, and like those people that like back in the, like 20 years ago, and this all became a big thing.

00:14:04.613 --> 00:14:09.653
Some of these like amazing centenarians that were interviewed, like they'll go now and they're like still alive.

00:14:09.913 --> 00:14:11.803
So it would make'em be like 120 years old,

00:14:11.938 --> 00:14:12.178
Yeah.

00:14:12.183 --> 00:14:13.619
Which would be like record break.

00:14:14.533 --> 00:14:15.043
Yeah.

00:14:15.359 --> 00:14:15.629
Yeah.

00:14:16.874 --> 00:14:23.443
So Blue Zones are like, the whole thing is not true, is basically what your research is finding.

00:14:23.989 --> 00:14:24.479
Yeah.

00:14:25.754 --> 00:14:26.053
Okay.

00:14:26.114 --> 00:14:28.244
That's so disappointing on so many levels.

00:14:28.408 --> 00:14:28.918
I know.

00:14:29.443 --> 00:14:30.673
I know it really is.

00:14:30.974 --> 00:14:31.364
Yeah.

00:14:31.394 --> 00:14:36.673
Age fraud is like known to be a huge issue with, with like longevity research.

00:14:36.673 --> 00:14:43.667
And so, I did try to give them the benefit of the doubt and like look for like, okay, where's their, like peer reviewed studies where they've shown that this.

00:14:44.032 --> 00:14:48.231
Is like valid and like they have good evidence for it, and there's really none.

00:14:48.292 --> 00:14:54.802
I mean, they've really gotten away with not having any peer reviewed research or like sharing any data.

00:14:54.861 --> 00:14:58.172
They, like, they all say, they just say they have the data and they don't share it.

00:14:58.172 --> 00:15:08.087
So it's not reproducible and, and really the blue zones was, the whole beginning situation was a correlation.

00:15:08.207 --> 00:15:09.528
It wasn't really a study.

00:15:09.528 --> 00:15:12.768
They just went in and said, We think this maybe correlates.

00:15:12.873 --> 00:15:16.263
Right, and within real research, that's not how that works.

00:15:16.472 --> 00:15:30.643
To your point is like you start with some of this like epidemiological type data, which is like the weakest tier of data of like, okay, well we think we're seeing this correlation between this blue zones lifestyle and longevity.

00:15:30.673 --> 00:15:41.653
The next step is that an interventional study where you go and take two groups and put one group on the Blue Zones lifestyle and another group on a different lifestyle, or you compare it to the.

00:15:42.485 --> 00:15:44.436
American lifestyle is controls.

00:15:44.436 --> 00:15:47.046
And then you actually see what happens over time.

00:15:47.255 --> 00:15:47.676
You know?

00:15:48.150 --> 00:15:49.191
Hmm, but that was never

00:15:49.355 --> 00:15:52.206
No, no, definitely not.

00:15:52.836 --> 00:15:53.217
No.

00:15:53.217 --> 00:15:54.863
and what, what else is crazy about it?

00:15:54.863 --> 00:16:19.658
The whole thing is like, in these areas that are like the blue zones, they've actually found that, like if you are, Like in those populations, in those areas where they're saying where people are more likely to live to 100 years old, those people are also less likely to live to be 65, which doesn't match any like reality in terms of how human life works.

00:16:20.508 --> 00:16:29.168
But what it does match is like poverty because again, these are poor areas and we know that people with poverty have lower longevity.

00:16:30.038 --> 00:16:34.879
Poor health outcomes and less likely to, to live, to retirement age.

00:16:34.879 --> 00:16:42.192
And so, in that environment, you also have more of these people who have, of course, like falsified their age in order to get to this age where they get this pension.

00:16:42.192 --> 00:16:44.799
But, that just underscores how messed up it all is.

00:16:44.799 --> 00:16:58.884
It's like, okay, in no real like place where vital records are kept and like the data is solid, that's not a phenomenon that happens where it's like, You're, if you're unlikely to make it to age 65, that makes you more likely to live to a hundred.

00:16:58.914 --> 00:17:01.434
Those two things don't actually naturally go together.

00:17:01.440 --> 00:17:10.884
It's more that if you're unlikely to, If you live in an environment where you're not likely to live to 65, you're also not likely to make it a hundred like as logic would have you like believe that's how it actually works.

00:17:10.914 --> 00:17:11.184
Yeah.

00:17:11.575 --> 00:17:12.065
Yeah.

00:17:12.805 --> 00:17:20.515
So I'm curious if the poverty also contributes to the, inadequate diets, because

00:17:20.904 --> 00:17:21.505
exactly.

00:17:21.505 --> 00:17:21.954
Yeah.

00:17:21.984 --> 00:17:33.954
it like kind of coordinates that having proper protein and having the proper amount of, you know, nutrients just naturally by having a well-balanced diet that actually coordinates with poverty.

00:17:35.079 --> 00:17:40.839
Is that why they're showing that these populations are living more of a vegan lifestyle?

00:17:40.914 --> 00:17:41.605
Yes.

00:17:41.795 --> 00:17:42.275
Yeah.

00:17:42.596 --> 00:17:52.000
Which is interesting because veganism is such a privileged diet because in order to have a proper vegan diet, And be healthy.

00:17:52.060 --> 00:17:53.381
You have to supplement.

00:17:53.441 --> 00:18:04.570
You have to be privileged enough to, number one, have the knowledge on how to do that, and number two, have the resources to do all the proper, proper supplementation.

00:18:04.907 --> 00:18:06.343
Yeah, it's pretty ironic, isn't it?

00:18:07.153 --> 00:18:07.643
Yeah.

00:18:08.742 --> 00:18:09.252
Yeah.

00:18:09.282 --> 00:18:09.702
Yeah.

00:18:09.913 --> 00:18:22.212
I, I just have to say like, when I first heard this and first learned that like the blue zones weren't a thing, I was so disappointed because one of my, like strong driving forces in my health is longevity.

00:18:22.482 --> 00:18:26.093
I actually do have several centenarians in my.

00:18:26.630 --> 00:18:36.390
ancestry, like one in particular who was my great grandma and I had a relationship with her all through high school, like pretty sure her age wasn't falsified

00:18:36.980 --> 00:18:38.660
Yeah, I'm sure it wasn't.

00:18:38.720 --> 00:18:38.900
Yeah.

00:18:39.960 --> 00:18:43.170
So I know like I have it in my dna, like.

00:18:43.174 --> 00:18:49.744
I'm like, Okay, the capability is there and so what can I do now to improve my health?

00:18:49.775 --> 00:18:57.615
And, and it's not just the point of like living to a hundred, although I do tell my kids now, I'm like, You better throw me a huge party when I turn a hundred.

00:18:57.619 --> 00:18:59.414
And I always tell them I'm gonna live to a hundred.

00:18:59.414 --> 00:19:11.355
So some of that's just mindset, but the real driving force there is, what I say is I wanna be an influence for good on my grandchildren because like that next generation.

00:19:12.240 --> 00:19:15.660
I remember my great grandma and she was an influence for good.

00:19:16.049 --> 00:19:18.873
And so that is, a big deal for me.

00:19:18.873 --> 00:19:27.123
And so when learning that this whole like blue zones, which is kind of the gold standard for longevity wasn't a thing, I'm like, Okay, so now what?

00:19:27.833 --> 00:19:29.482
Where can we find longevity?

00:19:29.587 --> 00:19:31.268
Yeah, that's a great question.

00:19:31.268 --> 00:19:37.265
I mean, I think there's a lot of really brilliant people working in the longevity space.

00:19:37.275 --> 00:19:45.375
and there's a lot that we do know about it, but I think that all of that is less sexy than the Blue Zones idea.

00:19:45.434 --> 00:19:46.845
And so it is still sad.

00:19:46.904 --> 00:19:48.823
Like that was such a fun fairytale.

00:19:48.883 --> 00:20:03.724
I mean it really was, but Yeah, it was just appalling to me to see like that it's not even like they've even tried like to actually provide any valid, like, proof of any of this.

00:20:03.794 --> 00:20:13.394
and that I guess they haven't had to cuz it's just so exciting and like National Geographic took on with it and like, I love National Geographic, like who doesn't love National Geographic?

00:20:14.648 --> 00:20:15.358
Have to love it.

00:20:15.419 --> 00:20:19.288
Like you just saw everything about it is like so attractive.

00:20:19.288 --> 00:20:22.510
So maybe that's why, but, I wouldn't give up on the idea of longevity.

00:20:22.516 --> 00:20:26.111
I mean, there's a lot of good information research on that.

00:20:26.115 --> 00:20:29.630
For example, like the mind diet, is, is evidence based.

00:20:29.634 --> 00:20:32.329
And that's something that really does show improved.

00:20:33.140 --> 00:20:37.921
I mean, cognition isn't the only thing about longevity, but you wanna think about like, quality of.

00:20:38.895 --> 00:20:41.145
Aside from just being alive, Right.

00:20:41.385 --> 00:20:41.776
Right.

00:20:41.780 --> 00:20:44.236
Your health span matching your lifespan.

00:20:44.296 --> 00:20:44.625
Mm-hmm.

00:20:44.925 --> 00:20:45.226
Yeah.

00:20:45.226 --> 00:20:49.425
So, you know, look at things like the mind diet, that that actually is data driven.

00:20:49.905 --> 00:20:53.806
There's plenty of actual peer reviewed published studies on that.

00:20:53.865 --> 00:20:54.746
Like that's a great way to go.

00:20:55.530 --> 00:20:56.141
Mm-hmm.

00:20:57.289 --> 00:21:00.349
So the company that you worked for, Adventist Health.

00:21:00.795 --> 00:21:03.704
What, what is their, like parent company?

00:21:03.884 --> 00:21:06.404
Why did they decide to purchase Blue Zones?

00:21:06.404 --> 00:21:07.414
What was going on there?

00:21:08.565 --> 00:21:08.744
Yeah.

00:21:08.744 --> 00:21:16.078
I mean, I wouldn't say that they have a parent company, there are a number of organizations owned by.

00:21:17.173 --> 00:21:36.854
People who are members of the Seventh Day Advent Adventist Church, and those, there's a lot of, a lot of those companies profit from promoting vegetarianism by providing things like vegetarian protein replacements and things like that.

00:21:36.854 --> 00:21:45.943
And so there's, there's quite a built up culture and climate of like these Adventist businesses promoting veganism, almost like a team.

00:21:45.957 --> 00:22:01.075
and so I think, so even though Blue Zones is not religiously affiliated, the community of Adventist in general I think has an interest in promoting, veganism and vegetarianism cuz there is quite a lot of profit that's coming in that way.

00:22:01.105 --> 00:22:01.674
And so,

00:22:01.724 --> 00:22:05.198
one of their like religious tenants to be vegetarian, correct?

00:22:05.468 --> 00:22:13.448
well technically, No, I, that was like a really interesting thing about working there, cuz like most of my clients were Adventist.

00:22:13.448 --> 00:22:15.577
Like, there's a lot of Adventist work there.

00:22:15.641 --> 00:22:20.590
and they're now, so next thing I know, all of a sudden I've got all these like vegetarian patients, which was fascinating.

00:22:21.070 --> 00:22:26.960
But, I actually grew up with some family members that were Adventist and they would just not eat shellfish or pork.

00:22:27.529 --> 00:22:40.421
And that's, that's technically what the religion is, is to not eat shellfish or pork, however, There's this sort of also element of like if you can go further than that, that's really a good idea.

00:22:41.050 --> 00:22:45.371
So it's not the law, but it's like the favored behavior.

00:22:45.911 --> 00:22:53.111
And so, and actually over like the decades, last several decades, it's gone more and more towards.

00:22:53.772 --> 00:22:54.343
Veganism.

00:22:54.343 --> 00:23:01.123
So like a lot of'em told me they grew up where like their family would just openly eat like chicken and fish and it was fine.

00:23:01.128 --> 00:23:07.266
but now that would be something you wouldn't do like around other Adventists or like, say that you do.

00:23:07.685 --> 00:23:18.432
And so, so it's kind of been almost like a cultural thing where it's gone that direction, but they're, they did seem a little bit confused on it where it was like they're hearing things in church.

00:23:18.837 --> 00:23:24.852
That tell where there's like Bible verses being interpreted as saying that they should be, vegan.

00:23:25.571 --> 00:23:29.321
And so there is some of that messaging that goes on.

00:23:29.450 --> 00:23:43.940
I just wondered if it correlated with this like blue zone situation that they were kind of because they purchased it and were kind of becoming associated with it if it became more part of what they were kind of instructed to do.

00:23:43.970 --> 00:23:53.095
Because there's also Blue zone areas of cultures like this too, like the blue zone of people that fall in religious groups.

00:23:53.099 --> 00:23:58.362
And I know one thing you've mentioned is, that they also see this longevity with Mormons, which.

00:23:59.096 --> 00:24:02.846
I just told Erin, I actually happened to be those of you that listen.

00:24:02.846 --> 00:24:21.416
And the only difference because there's still the same kind of qualifications of no alcohol and no smoking and no, you know, those kinds of things, but that members of the Church of Jesus Christ of Latter Day Saints, we ate meat and so that's kind of one of the biggest difference.

00:24:21.416 --> 00:24:22.977
And they're not included.

00:24:23.096 --> 00:24:27.057
That population is not included in some of these like religious blue zone area.

00:24:27.932 --> 00:24:28.291
right?

00:24:28.291 --> 00:24:40.622
So like Loma Linda is considered a blue zone and the Adventists that live there have the same longevity of the Mormons that also live nearby, but they don't consider the Mormon area to be a blue zone.

00:24:40.626 --> 00:24:44.450
The whole thing is, very selective.

00:24:44.509 --> 00:24:52.262
And so, To take some random thing like that that's not evidence based, and then to take one piece of it.

00:24:52.647 --> 00:24:58.258
Like the diet piece and to stick to like calm onto that and say that's what people should do is crazy.

00:24:58.738 --> 00:25:00.597
It, it's just complete madness.

00:25:00.597 --> 00:25:08.488
Especially when the diet is dangerous to say, Oh well because we see these people in Loma Linda being long living, therefore everybody should follow this vegan diet.

00:25:08.907 --> 00:25:10.048
It's just nonsense.

00:25:10.053 --> 00:25:15.180
Whereas when, like as you said there, for example, Mormon that eat animal protein that lived just as long, or.

00:25:15.345 --> 00:25:17.474
And live in the same exact area,

00:25:18.059 --> 00:25:27.180
And so maybe it's just that everybody needs to abstain from alcohol, or maybe it's just that everybody needs to have strong social networks like people do who are involved in the church.

00:25:27.184 --> 00:25:32.480
Or maybe it's just that people need to, have a faith and a higher being that they can depend on.

00:25:32.480 --> 00:25:36.730
Or maybe it's that people need to not smoke or that they need to get more exercise.

00:25:36.740 --> 00:25:43.132
And like there's, there's a million things that are all intertwined and people who have, Healthy lifestyles.

00:25:43.132 --> 00:25:46.342
And so you can't, that's just, that's just like not sound science.

00:25:46.342 --> 00:25:54.531
To take one thing out of it and to recommend that across the board to a population skips all logic, all steps of actual evidence based practice.

00:25:54.531 --> 00:25:58.934
It's just random, like, things in whatever, like financial interest in my opinion.

00:25:59.740 --> 00:25:59.954
Yeah.

00:26:00.585 --> 00:26:06.075
And there is a push in, I think, mainstream media that meat is unhealthy.

00:26:06.434 --> 00:26:11.943
And so, you know, it's just kind of, cascading on this, you know, it's all going together.

00:26:11.949 --> 00:26:13.413
And so I.

00:26:13.834 --> 00:26:19.473
I have clients that tell me, Well, you know, I want to get healthier, but you know, I do still eat meat.

00:26:19.743 --> 00:26:21.963
And they kind of say this with some amount of shame.

00:26:22.263 --> 00:26:26.314
They're like, Well, you know, I, I probably, I probably eat too much red meat.

00:26:26.614 --> 00:26:29.673
And I'm like, No, no, it's It's fine.

00:26:29.673 --> 00:26:31.413
Like, don't believe that stuff.

00:26:31.413 --> 00:26:43.733
And it's so damaging what we're hearing in the media because I think as women especially, and most women that I coach are in kind of my age range, forties, fifties, sixties, and they're just not getting enough protein

00:26:43.818 --> 00:26:44.209
Yeah.

00:26:44.693 --> 00:26:46.134
and it's so concerning.

00:26:46.614 --> 00:26:53.423
How are you seeing that with your clients or just how are you fighting that with the mainstream media of what people are seeing there?

00:26:54.078 --> 00:26:54.348
Yeah.

00:26:54.348 --> 00:27:02.031
I mean, I see the same thing and I don't, I'm not shy about it cuz I do see it as a huge threat to people's health.

00:27:02.122 --> 00:27:12.480
And so, maybe that time that I had working with vegetarians was helpful in the sense of like, it got me really comfortable with like those more difficult conversations in a non-threatening and non blaming way.

00:27:12.486 --> 00:27:16.111
It's not people's fault that they're confused on nutrition.

00:27:16.151 --> 00:27:19.300
and it is hard to know what the right thing is.

00:27:19.306 --> 00:27:23.109
And so, I ask them to maybe don't trust me.

00:27:23.119 --> 00:27:28.640
don't just take it at face value that whatever I say is right, but like, give me a chance for a season.

00:27:28.849 --> 00:27:32.240
I, Here's your, you've come to me for help with problem X.

00:27:32.916 --> 00:27:35.856
I've got a lot of reps and a lot of experience.

00:27:35.942 --> 00:27:36.481
here.

00:27:36.721 --> 00:27:40.981
I think that that process y would help you with problem X.

00:27:41.551 --> 00:27:44.942
And so will you trust me to try that for Z number of.

00:27:45.621 --> 00:27:55.509
and if you're not having improvements with Problem X, then like, tell me to go jump in a lake and, if you are feeling better, then well, we learned what works well for you.

00:27:55.538 --> 00:27:56.048
Great.

00:27:56.858 --> 00:27:59.499
And to kind of take the whole ethics out of it, You know what I mean?

00:28:00.324 --> 00:28:01.193
yeah, totally.

00:28:01.523 --> 00:28:04.721
One thing I tell my clients is your food journal.

00:28:05.037 --> 00:28:15.567
Is actually the most important nutritional study you'll ever read because finding out what works for you and tracking, whether it's digestive symptoms or inflammation.

00:28:15.567 --> 00:28:18.596
I have a lot of clients that are like, I know when I eat sugar, my knees hurt.

00:28:18.626 --> 00:28:20.846
You know, cuz it's like the pain and the joints, that kind of thing.

00:28:21.416 --> 00:28:28.211
And so tracking that kind of stuff and figuring out like, How do I feel on an increased amount of protein?

00:28:28.241 --> 00:28:36.041
How do I feel on animal protein versus vegetarian type proteins, which we know aren't complete proteins.

00:28:36.071 --> 00:28:37.301
how's your energy level different?

00:28:37.301 --> 00:28:42.011
How are you sleeping different and looking at that nutritional study that is your food journal.

00:28:42.791 --> 00:28:45.192
And that's kind of what you're saying, like give it a try

00:28:45.432 --> 00:28:45.912
Yeah.

00:28:46.301 --> 00:28:52.271
Or Yeah, or even if people aren't ready for that, one thing I'll have people do a lot is I'll say, Okay, great.

00:28:52.277 --> 00:28:54.221
Well then get this free app.

00:28:54.311 --> 00:28:55.412
It's called crome.

00:28:56.112 --> 00:29:07.721
Put your food in there for three to seven days straight, and it's gonna tell you all the vitamins and the minerals and the amino acids and the essential fats that you're getting and compared to like your needs.

00:29:09.471 --> 00:29:11.487
And if, if you're good, it's gonna turn green.

00:29:11.487 --> 00:29:13.886
And if you're not good, it's not gonna turn green.

00:29:13.886 --> 00:29:15.356
It's very easy to read.

00:29:15.656 --> 00:29:16.166
It's a bar.

00:29:16.227 --> 00:29:17.277
It's a bar graph.

00:29:17.300 --> 00:29:21.740
why don't you go ahead and see what your current diet's doing for you, and then when you come back, we'll talk about it.

00:29:22.461 --> 00:29:24.020
Usually they come back eating steak.

00:29:26.108 --> 00:29:27.308
They come back eating steak

00:29:27.683 --> 00:29:30.114
Like, Oh, weird.

00:29:30.114 --> 00:29:34.013
Like you were low on almost everything when you didn't eat animal protein.

00:29:34.013 --> 00:29:38.874
Cuz it's a natural compliment and I'm very pro plant, like I have people eat lots and lots of plants.

00:29:38.874 --> 00:29:40.104
That's also critical.

00:29:40.433 --> 00:29:43.584
But it all comes back to like, what's the natural human diet?

00:29:44.334 --> 00:29:44.874
It's not.

00:29:45.473 --> 00:29:50.094
Controversial what humans have been eating for like the vast majority of their time on earth.

00:29:50.094 --> 00:30:01.983
And it's not that we have to eat like the perfect ancestral diet all the time, but it does mean that, like, look, this is what humans are wired to have and the nutrition science is not controversial like we talked about with b12.

00:30:02.284 --> 00:30:04.864
I mean, that's, that's like a pretty obvious thing, right?

00:30:04.864 --> 00:30:08.943
If you don't get b12, you're gonna die from neurological damage.

00:30:08.973 --> 00:30:10.594
You can only get that from animals.

00:30:12.134 --> 00:30:12.364
that kind of

00:30:12.368 --> 00:30:13.669
It, it seems so obvious

00:30:14.463 --> 00:30:18.663
Or like if you had a dog and you put a dog on a vegan diet, it would

00:30:18.999 --> 00:30:19.798
vegans do

00:30:20.104 --> 00:30:20.554
Yeah.

00:30:20.584 --> 00:30:21.963
Well, it's not gonna do

00:30:22.148 --> 00:30:22.878
It's sad.

00:30:22.923 --> 00:30:24.663
Yeah, it's not gonna do well.

00:30:24.663 --> 00:30:30.535
I mean, obviously you'd have to supplement it, but, I, I don't think that, I mean, maybe for some people they're even confused on that.

00:30:30.535 --> 00:30:33.835
I think it's easier for people to think about animals in that way.

00:30:33.835 --> 00:30:38.244
More of like, okay, it makes sense that an animal should eat its natural diet.

00:30:38.424 --> 00:30:41.003
Like, In the end, humans are the same way.

00:30:41.003 --> 00:30:42.173
We're just like animals.

00:30:42.173 --> 00:30:49.854
We are animals, but like we also need to eat our natural human diet just in the way that you're like, my tortoise, I have a tortoise.

00:30:50.153 --> 00:30:52.950
He cannot eat a bunch of fruit.

00:30:53.039 --> 00:30:53.880
It will kill him.

00:30:54.329 --> 00:31:02.039
And even if I think that fruititarianism is like the best diet for tortoises, that doesn't change the fact that that will kill him.

00:31:02.099 --> 00:31:02.579
If I give.

00:31:03.066 --> 00:31:03.425
Fruit.

00:31:03.425 --> 00:31:06.486
He needs his natural diet, which is like weeds basically.

00:31:06.500 --> 00:31:08.523
so we're the same way.

00:31:08.554 --> 00:31:11.163
Like we only thrive off of our natural diet.

00:31:11.169 --> 00:31:15.874
And like obviously some people can tolerate more deviation from that than others and, and that's great.

00:31:15.874 --> 00:31:23.192
But to go to such an extreme of eliminating a fundamental tennant of the human diet is no different than if I just gave my tortoise fruit all the time.

00:31:23.192 --> 00:31:26.221
It's, it just doesn't match with logic, you know.

00:31:26.491 --> 00:31:28.862
we, we are fundamentally omnivores.

00:31:29.132 --> 00:31:30.061
That's that.

00:31:31.051 --> 00:31:35.162
That's just true and, and I think it's important what you're saying, like plants still are important.

00:31:35.162 --> 00:31:40.112
We're not recommending, we're not sitting here recommending a carnivore diet, which please don't do that.

00:31:40.442 --> 00:31:49.711
Please don't go swing all the way the other way because vegetables, like when you're looking at all of those nutrients, a lot of those things do come from our vegetables, but.

00:31:50.237 --> 00:31:53.926
We can't get it all from vegetables and grains and that sort of thing.

00:31:53.926 --> 00:31:57.916
So you do a lot of ancestral nutrition, functional nutrition.

00:31:58.156 --> 00:32:00.646
Where would someone want to start with that?

00:32:00.646 --> 00:32:06.017
Because where, Where I work more with the thought patterns around food.

00:32:06.227 --> 00:32:09.136
My clients deal with a lot of like, why am I.

00:32:09.446 --> 00:32:13.346
Eating when I'm not hungry and that sort of thing.

00:32:13.436 --> 00:32:18.836
I work on overeating patterns and just taking in too much fuel for the body.

00:32:19.257 --> 00:32:30.684
We definitely do look at what they are eating, but I'm not as specific nutrient focused as you are cuz most of my clients are just like, please just help me stop emotionally eating.

00:32:31.224 --> 00:32:35.336
So, it's kind of the first step really is to say like, okay, if I.

00:32:35.977 --> 00:32:39.156
Just start eating the amount that is right for my body.

00:32:39.396 --> 00:32:49.104
Then we move into, okay, how can I up level and crowd out the foods that I don't really want to eat as much?

00:32:49.104 --> 00:32:51.443
How can I crowd them out with the foods that I do?

00:32:51.443 --> 00:32:57.233
So when we're thinking about crowding out, I always say, What do we want to add to the diet?

00:32:57.804 --> 00:33:00.983
So what would be your first recommendation on.

00:33:01.523 --> 00:33:04.433
On adding, if someone was like, Okay, I'm, I'm ready.

00:33:04.433 --> 00:33:06.233
Like, I'm not overeating anymore.

00:33:06.263 --> 00:33:12.503
I'm, you know, I've been doing that work and I'm ready to actually improve what it is that I'm eating.

00:33:12.503 --> 00:33:14.723
Where would be the first place for them to start?

00:33:15.249 --> 00:33:16.778
Yeah, that's a great question.

00:33:16.786 --> 00:33:23.217
I think you kind of can't be successful in the long term without kind of addressing both sides of that coin.

00:33:23.217 --> 00:33:32.186
So the mindset piece is critical so that you, And so it's so good that you're doing that because, I mean, honestly, it tick me off like.

00:33:32.606 --> 00:33:49.267
Especially women, we've been exposed to so much crazy toxic messaging our whole life around food and diets and like our bodies that, who isn't to some level messed up on their, in their thinking about food without working on it.

00:33:49.267 --> 00:33:50.737
And so that's really important.

00:33:51.067 --> 00:33:58.069
But, yet to be careful with only doing that because if you, that, that can start to approach.

00:33:58.875 --> 00:34:19.512
where you're not anything better than like a calorie deficit or like counting points because you're expecting it to all come from your mind and like your decision making Whereas like what's actually happening with obesity is that there are real physiological problems that are happening with your metabolism.

00:34:20.248 --> 00:34:21.777
Your insulin's messed up.

00:34:21.838 --> 00:34:27.057
Your mitochondria and their ability to generate energy from fat is messed up.

00:34:27.387 --> 00:34:31.708
Your signaling of hunger hormones like leptin and ghrelin is messed up.

00:34:32.068 --> 00:34:34.498
Your inflammatory status is messed up.

00:34:34.498 --> 00:34:38.668
Your gut health is messed up, and all of those things are not your fault.

00:34:39.268 --> 00:34:42.898
That's a product of what you've, probably the foods that you've.

00:34:43.318 --> 00:34:52.288
First probably fed even from like childhood and then later told or healthy for you, but your body's working against you when you're struggling with your weight.

00:34:52.288 --> 00:35:01.918
And they've tried, and they've tried and they've tried and it doesn't work because their body is broken, but they're not getting that message and they're not getting help with healing their metabolism.

00:35:02.307 --> 00:35:03.507
And so it's like you're fighting.

00:35:04.827 --> 00:35:07.648
Your body constantly and nobody can fight forever.

00:35:07.947 --> 00:35:09.208
You end up losing out.

00:35:09.237 --> 00:35:14.157
That's why people lose some weight and then they gain it back and then they lose some weight and then they gain it back.

00:35:14.188 --> 00:35:18.568
Cause you can only hold out a 20 pound dumbbell in front of you for so long, you get tired,

00:35:18.702 --> 00:35:19.032
Right.

00:35:19.032 --> 00:35:19.512
Totally.

00:35:19.543 --> 00:35:20.833
We talk about willpower.

00:35:20.893 --> 00:35:23.023
I mean, willpower is like a muscle just like that.

00:35:23.023 --> 00:35:23.802
It wears out.

00:35:24.282 --> 00:35:29.782
You can't depend on willpower forever you, because it does wear out

00:35:30.398 --> 00:35:30.938
Yeah.

00:35:31.373 --> 00:35:31.913
from that.

00:35:31.943 --> 00:35:32.063
Yeah.

00:35:32.557 --> 00:35:34.807
Yeah, so I think it's important to do both.

00:35:34.807 --> 00:35:39.577
I mean, like what we do is like basically there's like four pillars to an eating pattern.

00:35:40.702 --> 00:35:42.682
Helps you with your metabolic health.

00:35:42.713 --> 00:35:45.472
One element is to like keep your blood sugar steady.

00:35:45.503 --> 00:35:52.643
So avoiding like things that are high glycemic, and it doesn't mean ketogenic diet, but it means like slow carbs.

00:35:53.213 --> 00:35:56.001
And then, the next step is getting enough protein.

00:35:56.090 --> 00:35:59.601
So eating protein consistently at every meal for sure.

00:35:59.661 --> 00:36:04.490
And ideally some snacks and ensuring that you're getting quality protein.

00:36:04.490 --> 00:36:06.110
So it doesn't have to be that you're having.

00:36:06.516 --> 00:36:09.545
Meat all the time, but there needs to be some animal protein.

00:36:09.545 --> 00:36:15.905
And then there can certainly be plant-based proteins and other type like dairy-based proteins if you tolerate it and things like that.

00:36:15.905 --> 00:36:17.496
But meeting protein needs.

00:36:17.945 --> 00:36:22.025
The third pillar is getting enough plants and plant diversity and fiber.

00:36:22.025 --> 00:36:27.036
So basically for us, that looks like for women like four to five cups a day of vegetables.

00:36:27.036 --> 00:36:27.876
So it's like a lot.

00:36:28.460 --> 00:36:29.150
That is a lot.

00:36:29.286 --> 00:36:30.516
yeah, a lot.

00:36:30.516 --> 00:36:32.465
Like people are like, I eat vegetables, check, I'm gonna move on.

00:36:32.465 --> 00:36:34.005
They're like, No, actually, do you?

00:36:34.340 --> 00:36:41.960
Four or five cups a day of vegetables, And then, and then the last piece is, improving the inflammatory properties of the fats that we're eating.

00:36:41.960 --> 00:36:51.251
So not eating a low fat diet, but what I find is that people are getting quite a lot of omega six fats and that's pro-inflammatory and that causes metabolic derangement.

00:36:51.300 --> 00:36:57.389
and I actually measure that in people's labs all the time, that their omega six levels are high and their omega-3 levels are low.

00:36:57.389 --> 00:36:59.760
So like rebalancing, that helps a

00:36:59.760 --> 00:37:01.380
is super common in America.

00:37:01.380 --> 00:37:06.030
Like it's, it's typical for you to be over on omega six because most people don't know this.

00:37:06.030 --> 00:37:21.481
Like the, the Omega six oils are, a lot of'em are the ones that the American Heart Association has told us for years and years and years are the healthy ones, And so we've become Omega six dominant and that's definitely something that needs to be corrected.

00:37:21.722 --> 00:37:22.202
Yeah.

00:37:22.561 --> 00:37:23.581
Yeah, exactly.

00:37:23.612 --> 00:37:34.266
So doing those four things is life changing and it can certainly be the, I mean, just between the protein and the vegetables, that, that's often the best first two steps cuz those are crowding out things.

00:37:34.273 --> 00:37:48.614
and then you're not really taking the carbs out, but you're shifting often the choices that you're making and the quantities, the fat piece is harder than it sounds cuz it's not like people are dumping a bunch of vegetable oil on their food at home and except salad dressing.

00:37:48.614 --> 00:37:54.885
They are, but it's like, they don't realize it's in your, your bar, your coffee creamer, the dressing.

00:37:54.885 --> 00:38:04.920
You got it like, A salad when you ordered a salad or any salad dress, any salad dressing if you like, go out to a restaurant or if you eat at home, it's in a popped popcorn that you get.

00:38:04.920 --> 00:38:05.849
It's in your dried sea.

00:38:05.855 --> 00:38:06.239
We eat.

00:38:06.239 --> 00:38:08.643
It's, what they cook to your restaurant meal in.

00:38:08.643 --> 00:38:11.434
It's it's ubiquitous in our food supply.

00:38:11.434 --> 00:38:15.603
Even if you yourself don't even own a bottle of vegetable oil, you're probably eating it every day.

00:38:15.815 --> 00:38:16.715
Yeah, for sure.

00:38:16.806 --> 00:38:17.016
Yeah.

00:38:17.016 --> 00:38:18.306
Make your own salad dressings people

00:38:18.981 --> 00:38:20.510
yeah, definitely.

00:38:20.516 --> 00:38:20.630
It.

00:38:20.795 --> 00:38:21.695
use olive oil.

00:38:21.891 --> 00:38:22.550
So easy.

00:38:23.286 --> 00:38:23.766
Yeah.

00:38:23.795 --> 00:38:24.905
What are your favorite oils?

00:38:24.911 --> 00:38:28.235
Just as a kind of a side note, like what oils do you recommend?

00:38:28.476 --> 00:38:33.666
Yeah, so like, I think the biggest thing I'll have people do is like pay attention to like smoke points.

00:38:33.815 --> 00:38:37.056
So if you, you never wanna heat an oil above it's smoke point.

00:38:37.385 --> 00:38:47.465
So the first question I'm asking is like, okay, well how hot is this food gonna get if I'm gonna go above like three 50, I'm gonna be doing either an animal fat like a lard or I'm gonna be doing a.

00:38:48.536 --> 00:38:52.795
High heat oil that like an avocado oil can get very hot and that's fine.

00:38:53.126 --> 00:38:56.666
But if it's gonna be a cooler temp, then I can do like an olive oil.

00:38:57.606 --> 00:38:57.965
Yeah.

00:38:58.085 --> 00:38:58.416
Good.

00:38:58.985 --> 00:39:02.106
I'm like kind of checking because like a lot of this stuff I'm like, Yep.

00:39:02.135 --> 00:39:02.615
Okay, good.

00:39:02.615 --> 00:39:03.726
I I say that too cuz

00:39:03.835 --> 00:39:04.286
Nice.

00:39:04.356 --> 00:39:08.706
at the beginning, I'm like a registered dietician, I just have Yeah.

00:39:09.096 --> 00:39:09.295
Yeah.

00:39:09.306 --> 00:39:09.936
Like, okay.

00:39:09.936 --> 00:39:10.505
Yep, yep.

00:39:10.536 --> 00:39:11.195
That's what we do.

00:39:11.195 --> 00:39:12.186
That's what my clients do.

00:39:12.190 --> 00:39:19.927
We do, quite a bit on, on hormone health and getting those hormones, insulin leptin, ghrelin, like you were mentioning, back in line.

00:39:19.978 --> 00:39:20.648
Awesome.

00:39:21.128 --> 00:39:21.788
Nice work.

00:39:23.557 --> 00:39:24.807
They're lucky to have you.

00:39:24.807 --> 00:39:31.960
There's a lot of confusing places to find nutrition health that makes it feel hopeless, so it's good that you're there to help support.

00:39:32.635 --> 00:39:38.965
Well, and too, I, I think for a lot of women, they come in and they're like, I don't know, I just don't even know what, what's healthy anymore.

00:39:38.965 --> 00:39:40.405
But it's really not a lack of knowledge.

00:39:40.405 --> 00:39:42.746
Like all of this is available.

00:39:43.246 --> 00:39:49.815
On Google, like, which is how you were saying like, don't just work with the mindset, but people know all of this.

00:39:50.085 --> 00:39:56.505
Technically they, they think they're confused, but if they take a step back and I'm like, What's worked for you before?

00:39:56.565 --> 00:39:57.885
Where do you feel amazing?

00:39:57.916 --> 00:39:59.416
Where do you get the most energy?

00:39:59.420 --> 00:40:03.255
And they're like, Yeah, it's when I was eating high protein and a lot of vegetables.

00:40:03.255 --> 00:40:05.985
I'm like, Yeah, yeah, you actually do know.

00:40:06.286 --> 00:40:09.885
And so that's where kind of like the mindset piece does come in is.

00:40:10.496 --> 00:40:11.516
Choosing that diet.

00:40:11.521 --> 00:40:18.835
Again, choosing, and, and by diet I don't mean an official capital D diet, but just your diet is what you eat in the day.

00:40:18.865 --> 00:40:19.496
Eating pattern.

00:40:19.556 --> 00:40:19.856
Yeah.

00:40:20.186 --> 00:40:27.155
I, And I wish there were two words for it, like being on a diet as opposed to your eating pattern for the day is your diet,

00:40:27.335 --> 00:40:30.425
Your dietary methods, so

00:40:30.735 --> 00:40:31.224
Yeah,

00:40:32.344 --> 00:40:32.554
Yeah.

00:40:33.574 --> 00:40:34.599
So, okay.

00:40:34.599 --> 00:40:36.989
Any last words of wisdom here for us?

00:40:37.643 --> 00:40:42.228
No, just, it's amazing the work that you do and, thanks for having me on.

00:40:42.228 --> 00:40:53.244
I really love the chance to really just talk about what's true with nutrition and hopefully, this wasn't discouraging, but more just a source of hope of, there is truth with nutrition.

00:40:53.673 --> 00:40:55.534
Nutrition could be life changing.

00:40:55.594 --> 00:40:57.844
It's just a matter of like finding.

00:40:57.856 --> 00:41:09.876
A responsible resource that is actually like, resonates with you and like your needs, whether it be that you need the framework, technically you're a nutrition, or if you need more help on the mindset side of food.

00:41:09.876 --> 00:41:13.056
And most of us can benefit from both sides of that coin.

00:41:13.056 --> 00:41:14.317
So yeah, it's really fun.

00:41:15.501 --> 00:41:15.742
Good.

00:41:15.742 --> 00:41:18.621
Thanks so much for spending your time and coming on the podcast.

00:41:19.001 --> 00:41:19.527
thanks for having.

00:41:19.574 --> 00:41:23.074
can you tell people where they can connect with you or learn more about what you do?

00:41:23.579 --> 00:41:23.969
Sure.

00:41:23.969 --> 00:41:36.931
Yeah, people probably the best way is our website is www.empowerednutrition.health, and, you can learn more about our insurance based functional medicine practice and what plans we take and what problems we help solve.

00:41:36.931 --> 00:41:39.942
And there's also a contact page there if you wanna chat with me about anything.

00:41:40.652 --> 00:41:41.322
Perfect.

00:41:42.061 --> 00:41:43.052
Thank you so much.

00:41:43.101 --> 00:41:43.672
Take care.

00:41:46.817 --> 00:41:48.286
hey, thanks for listening today.

00:41:48.586 --> 00:41:53.766
If you're ready to get some personalized coaching from me, I'd encourage you to schedule a free strategy session.

00:41:54.436 --> 00:42:02.027
Visit www.wellwithlisa.as.me or it's easier just to find that link in the show notes.

00:42:02.356 --> 00:42:05.567
We'll talk about where you currently are with your weight loss goals.

00:42:05.806 --> 00:42:07.666
And I'll give you some actionable tools.

00:42:07.847 --> 00:42:09.907
You can start implementing right away.

00:42:10.615 --> 00:42:15.286
Before you go, make sure you subscribe to the podcast so you can receive new episodes, right when they're released.

00:42:15.675 --> 00:42:20.826
And if you're learning something new and enjoying the podcast, I'd love for you to leave me a five star rating and a review.

00:42:21.155 --> 00:42:26.505
Thanks again for joining me, Lisa Salisbury in this episode of Eat Well, Think Well, Live Well.
Erin Skinner Profile Photo

Erin Skinner

Integrative and Functional Dietitian Nutritionist

Erin Skinner is a military veteran and Registered Dietitian Nutritionist who helps her clients leverage the power of food to improve their wellness.

Throughout her own health journey, Erin felt frustrated and neglected by the traditional medical community. So, she transitioned to the world of integrative and functional nutrition. She has since helped thousands of patients experience the relief of finding the root cause of their illnesses, and resolving them with individual nutrition plans.

Seeing her patients’ success made Erin passionate about functional medicine. However, she was still frustrated by the lack of access and high cost. As a result, she pursued her license to become an Integrative and Functional Certified Nutritional Practitioner. Later, Erin co-created one of the nation’s first insurance-based functional medicine clinics, the Inspire Health Center. This clinic’s success proved to Erin that functional medicine can be accessed through insurance. Empowered Nutrition is, above all, a continuation of this vision: to make the next generation of healthcare accessible to all.

Erin is also the creator of Lean for Life, a program that teaches you how to heal your metabolism so that you can have natural appetite and weight regulation. Learn more: https://www.subkit.com/empowerednutrition