WEBVTT
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Hi, welcome back to the eat.
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Well think well live well podcast.
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I'm Lisa Salsbury.
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And my mission is to help women stop obsessing about everything they eat and feel confident about their ability to lose weight without a diet app.
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Today, I've got David Greenwalt as my guest, and we are going to be discussing ultra processed foods.
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What are they, why they can be considered addictive and what you can do to avoid them.
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We discussed strategies for starting out and getting real food into your diet.
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We also introduced the concept of obesogenic factors and how to manage those.
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David.
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And I have a lot of the same concepts, but we express them differently.
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So I'm excited for you to hear another take one thing I didn't mention when we are talking about great ways for people to get started on improving their health.
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Is my go-to meals concept.
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This helps you to know what to eat when your brain is telling you there isn't any good options.
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I've made this into a free ebook for you, and you can download that from the link in the show notes.
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Now let's get on with that interview with David.
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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 back everyone.
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Today I have David Greenwalt as my guest.
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I'm super excited.
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He reached out to me and he is just a wealth of information.
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As always, I liked my guest to introduce themselves, so I'm gonna turn it over to him to give us a little intro and tell us what he is all about.
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All right, thanks, uh, Lisa.
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It's so, uh, so good to be here.
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So I am David Greenwalt.
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I.
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I'm a Midwesterner, born and raised in, uh, Illinois and still live there, but right now I'm, we're outta state enjoying some sun.
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Um, but, uh, married, uh, three grown kids, 28 to 33.
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Got our little dog scoop.
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He's a little malteses.
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Um, and I have been involved in fitness and coaching for over 30 years.
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I've been online coaching as a virtual health coach for 23 years.
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I.
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This business in 1999.
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Um, in the past I was a former competitive bodybuilder and powerlifter and police officer.
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And, uh, no longer do well.
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I, I don't compete in those.
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I, I, I play around, but not in power lifting.
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But anyway, still, very enthusiastic about fitness and, and helping people and taking care of, myself as well.
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I've been been doing this a long time and I really enjoy it, and I just love helping people get from where they are to the place or a better place, what, whatever that may be.
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I definitely relate to that.
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I get off client calls and my family's like, why are you in such a good mood?
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I'm like, cause I just love helping people.
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I'm such a dork,
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yes.
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No, no.
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Not at all.
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I get it.
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well, tell us a little bit about how you coach, or what your philosophy is with, health and weight loss, those sorts of things.
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So, you know, I had a, you know, I had a major breakthrough early on, fortunately, um, in my coaching career I was in my early thirties then, and that's, you know, in 99.
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So, uh, I, I was wondering what was going on with people my, at that time I was like, why are these otherwise really successful?
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Good, smart, everything going for'em in every other way.
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Struggling so much to eat less and exercise more.
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You know, I'm throwing that in quotes.
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You can't see me doing air quotes it, you know, and calories in, calories out.
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Eat less than exercise more.
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And yes, we need balance.
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um, what is going on?
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What is what is so difficult?
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And fortunately, I, ran across at that time I was interviewing people, uh, for my coaching program back in the nineties.
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And I would put the, I would put the recordings out on cassette tape, and I would send, I'm not kidding you, and I would put the, I would send out cassettes by the hundreds to people because there was no internet, you know, or it was just coming in and.
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So, but I met Kay Shepherd and Kay Shepherd is a food addiction expert and author and, a self-admitted, food addict.
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I'm not saying anything out of turn here.
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She, she writes about it.
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She's an expert on it.
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She has an inpatient treatment facility and so on and so on.
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Anyway, I had read her book and I thought, I've gotta interview this woman, because she really helped me understand a part, just a part, but a big part of what was going on and.
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Made this seemingly very just logical, rational thing of calories and calories out, eat less, exercise more, uh, be very much not that, and, and gave a very good explanation as to at least one factor, um, that was contributing to the compulsive overeating and, and compulsive food behaviors.
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So that was very early on, and since then, I've just continued to obviously grow and learn and work with people every day.
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I'm an avid, peer, peer reviewed, published, uh,, you know, science reader.
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And anyway, with all that said, where we are now, cause you were asking, you know, what's your philosophy?
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I, I've obviously have taken that plus so many other element.
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and I have a, a very good understanding, I believe, of what's going on in this incredibly obesogenic environment that we're all living in.
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And it's very much underrated.
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It's very much, minimized, or underappreciated at, at how incredibly driving it is externally and internal, all those external and internal obesogenic factors.
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And by obesogenic just means all of the factors that contribute to behaviors that drive obesity, external factors, internal factors, but there's a, there's so many of them.
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And so, um, we come at it from a, uh, a, a very comprehensive position and we wanna look at all of those factors, and we wanna look at everything from, you know, addiction to emotional fitness.
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We wanna make sure people do have, you know, good solid evidence based foundation on their nutrition and their activity components.
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and then we look at, uh,, you know, the primary driver of willpower and, and things like that.
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So, it's really, those are big umbrellas.
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When I say obesogenic factors, there's a number of those.
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When I say emotional fitness, there's a number of factors.
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yeah.
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obesogenic factors isn't something I've talked about, um, on the show.
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Let's talk a little bit about that because I think a lot of people are feeling like.
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what you said in the beginning, they, they're so capable, they're so intelligent, you know, it's like, if I'm so smart, why can't I figure this out?
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It's like the one thing in my life, you see these really well, you know, really high power people that still struggle seemingly with their weight.
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And it's not because I'm, um, body judging them or just, you know, body checking, just deciding that they're overweight.
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They, they come to me and they.
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I want to change, right?
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it's not it's not that I'm just talking about people that I see, I'm talking about actual clients that say, you know, I, I want to make these changes.
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So what are some of those factors that we're seeing in our culture today?
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Yeah, it's a great question.
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So we've got.
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Biogenic factors within us.
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Not anything that we can control.
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It's just something to be aware of.
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There is a biological drive?
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There is.
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It has been with us since we've been upright, you know, since we've been homo sapiens and it drives us for calorie dents.
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Foods.
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Um, and that's, you know, back way back when, when food wasn't plentiful.
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It wasn't 24 7, it wasn't on every corner.
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It wasn't in convenience marts and fast food and you name it.
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We needed that to help keep us alive because it, you know, it being driven to calorie dense, uh, food, uh, could sustain us for a period of day two, three, whatever it took until food was available.
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Again, in our modern environment, it's hurting.
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because it's available everywhere.
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It's 24 7, but we're still driven for, so we do have a biological drive.
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So because that's not anything we can do really anything about, it's just something to be aware of.
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But that is an obesogenic factor.
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Okay.
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That hasn't changed in eons.
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Um, so we have just our
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of what's, sorry?
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What's changed though?
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It's like the environment has changed though, right?
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Because that has worked.
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That has actually kept us alive for eons, but it's only been in the last a hundred years that there's a grocery store and a McDonald's or Carl Jr.
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Whatever is the one on my corner like mine.
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The nearest restaurant to me is there's literally two fast food restaurants on the corners of the main intersection where I live, and so our brains, like evolutionary wise, have not caught up to that.
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right.
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So, yeah.
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right.
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And so, you know, when we get into factors that have, that have changed greatly over the last 50, you know, or to a hundred years, but definitely in the last 50, 60 years, it is, you know, the number of fast food restaurants.
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So the availability of it, the 24 7 aspect, the convenience, the convenience, Mars with all of the things that are in there.
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And the other thing is that the quote in quote food supply has changed dramatically as well.
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Um, the research is saying, in the United States, adults are about 60% of what we consume is ultra processed food.
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I'm gonna say they are behind.
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I'm gonna say they have missed it.
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And I'm gonna say that's way too low.
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I think, I think, based on, because I live and breathe this every single day, and I have for so long, I think currently in the United States, adults are at about 90% ultra processed food, maybe 10% real food.
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And so one of, so as far as the obesogenic factors, what I say is collectively all factors that contribute to the overconsumption of ultra process food, including the fact that ultra processed food is addictive itself.
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All of those factors collectively are the single greatest reason why we are in the position we are in the United States for obesity that we are, and it's not good.
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Today.
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We're at 43%.
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In 1970, we were at 15%.
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By 2030, we're supposed to be 50%.
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So we are losing this battle and all of those factors that contribute to the overconsumption of ultra processed food, all of those factors which are biogenic again, including the fact that ultrapro food is addictive in and of itself, are the single greatest contributors to why we are where we are.
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So, um, yeah, I put a lot of emphasis on that, that ultra processed food and the factors that.
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Yeah, So tell us what you consider ultra processed food, because you're saying researchers saying we're eating 60 some odd percent ultra processed, but are, when you say you think it's more like 90, is that based on when adults come to you and say, Hey, this is, this is what I'm eating, and so you're taking a look at their food journals and figuring It's about 90%.
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Yes.
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And, and, uh, general polling, uh, The clients that come to me, like you were saying, the clients that come to you, um, you know, you're, it's very exciting when you have a breakthrough.
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Uh, we ask, you know, we get very personal as they are willing to, and they want to only at the level that they're comfortable with.
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I think it's easier to give a definition of real food and then kind of look.
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not quite.
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Everything else is ultra processed food, but we really start tilting that way pretty fast.
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So as far as real food goes, my working definition is adapted.
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From a food classification called the Nova Food Classification System.
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Nova Food Classification System was developed by a, a professor in Brazil.
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It's been around now at least 10 years, and it's not perfect, but of the food classification systems out there, um, it's.
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In my opinion, the best one we have so far, it doesn't just rely on nutrients.
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It doesn't just say that if it's nutrient, if something's nutrient rich, which is a nutri centric approach.
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In other words, if it has the vitamins and the minerals and the fiber and the protein and the whatever, if it has those things in it, then we're okay.
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As long as it's, as long as it has those things, we're okay.
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That's a nutri centric view, and don't get me wrong, nutrients are very important.
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Sure.
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The Nova Food classification System looks at processing and looks at the impact of processing and then categorizes foods based on the level of processing.
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Okay.
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So my working definition of real food is adapted from that.
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So I like to say that, and it is a working definition.
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It's, it's one where, You know, I could say it fairly easily and people can remember it fairly easily once they hear it a couple times, you know, so it's, otherwise there's so much nuance and granular detail if we get into the, the real science.
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Okay, so my working definition of real food adapted is the whole or minimally processed, edible parts of plant and animal.
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where.
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anything has been added to it.
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It is only the whole or minimally processed ingredients commonly found in kitchens.
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Okay.
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All right.
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So we start with a whole or minimally processed, edible part of plant or animal.
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Okay?
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You know, a chicken breast, broccoli, strawberries, fa, you know, fish, you know, whatever.
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And if anything's been added, it's only the whole or minimally processed ingredients commonly found in kitchens.
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So would you consider, um, sauces like, uh, say like a soy sauce as you know, you take that chicken and broccoli and you add soy sauce to that.
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Is that a commonly found ingredient, or would those things be considered processed for you?
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I would wanna see the ingredients, you know, because that's always gonna be important.
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Um, Once I see the ingredients, we can answer it, you know, uh, a lot easier.
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Um, that could be, a minimally processed, it isn't gonna be a whole or natural, uh, compound, you know, or substance, but it could be minimally processed
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But something like maybe more singular ingredient like vinegar, um, that's gonna be made like from a fruit Yeah.
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Would be something commonly found in a kitchen.
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Yep.
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Salt, pepper, spices, vinegars, some condiments, um, you know, oils, you know, thing, things like that.
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As far as like the, the easy ones, those are your easy ones that are more single ingredient, you know, kind of thing.
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But, uh, you know, a, a multi ingredient, you know, packaged food that would still, could still be real food and hit the definition.
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It's just think of like a marinara sauce or something.
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Tomatoes, basil, garlic, oreg.
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So on, so on.
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Right.
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And, and nothing else added for preservatives.
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It's in a glass jar, so on and so on.
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Right.
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and there are, there are a number of things where when you look at the ingredients, you go, yeah, all those are things commonly found in kitchens.
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And the, and the base of it, whatever it was, was the minimally processed, edible part of a plant and animal.
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once we've got.
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We stopped looking at the front of the package, you know, well, you can start, you can look at the front of the package, but that's where the marketing is.
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Yeah,
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Yeah.
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That's what all those words are.
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Just advertising
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right.
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But if we spin it around and look at it, then we can start to look at is it, is it real food?
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And this isn't in any way, shape, or form.
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I wanna make, make sure I'm clear.
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It's in no way, shape, or form.
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Is this any kind of a, someone's better than someone else if they eat real food versus Ultrapro.
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There's nothing.
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Zero.
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It's all about the research continues to mount and comes out daily, weekly, monthly, and over and over and over.
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We see that the people who are consuming the most ultra processed food are just simply doing the worst in every way imaginable.
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Their health is the worst, their mental health is the worst.
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Diabetes is the worst.
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Uh, non-communicable diseases, cardiovascular disease, uh, non-alcoholic fatty liver disease, autoimmune.
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Just, just take your pick.
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I mean, seriously take your pick if those, not every single person, of course, but when we look at the mass numbers and we start to stratify people based on whether they are large consumers, I should say large users of ultra processed food, because it really becomes that no longer consumer, it's more user based cuz it's, they're so addictive.
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All of the, all of the negatives go up and the people who consume the least, the negatives are minimized or much.
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Yeah.
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So ultra processed food is, definitely something that we wanna work to start eliminating from our diet.
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So, as we're doing that, you know, people might be thinking, well that's, that's great, but right now that's kind of what keeps my kids alive.
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It what ke keeps me able to like, get food on the table because we might think it's our only option.
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Um, I've had clients that tell me they don't know how to cook.
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You know that, which is a problem today.
00:17:31.326 --> 00:17:49.650
So what could be kind of the first thing we want to eliminate if we're like, well, what do we wanna start with before we're jumping all the way from fast food every day to only chicken and broccoli which of course we're not advocating, but like what would be the most important thing to start with on that kind of ultra processed food?
00:17:49.650 --> 00:17:52.980
Is it a particular ingredient or a particular type of food?
00:17:54.285 --> 00:17:54.644
right.
00:17:54.650 --> 00:18:07.815
So we typically, well, first of all, you're absolutely right and no one, no one I would in a million years would I recommend that they try to go from, like you said, 90% or a hundred percent ultra processed food to.
00:18:08.700 --> 00:18:12.779
I don't want anybody going to chicken breast and broccoli, you know, I mean, it's it's just not gonna happen.
00:18:13.109 --> 00:18:15.920
You know, maybe a bodybuilder three days from their their show or something.
00:18:15.920 --> 00:18:17.420
But I mean, other than that, no.
00:18:17.779 --> 00:18:28.549
Um, so it's, it's about increasing real food and having that displace the ultra processed food because what's happened is the reverse has happened.
00:18:28.549 --> 00:18:36.259
What's happened is ultra processed food has displaced real food the way we ate for hundreds of thousands of years.
00:18:38.265 --> 00:18:38.660
real food.
00:18:39.140 --> 00:18:49.910
You know, there's a, there's a, there's kind of a, a, you know, a meme that goes around that says, what your great grandparents call, you know what we call real food is what your great grandparents call just food.
00:18:50.359 --> 00:18:50.779
You know?
00:18:51.079 --> 00:18:54.589
And so it's just about moving in in that direction.
00:18:54.589 --> 00:19:00.849
So if, if we can increase vegetables a bit, if we can increase.
00:19:01.279 --> 00:19:02.869
Whole real fruit a bit.
00:19:02.869 --> 00:19:18.569
If we can increase real, you know, meat, whatever it is, if you're, if you're an omnivore more of the real, you know, and of course you want, as you can, you want the animals to be grown humanely and you want'em free of, and you want pastured and da da da da da, all that.
00:19:19.140 --> 00:19:26.055
Um, grassfed and all that move more toward, and this isn't about being perfect.
00:19:26.055 --> 00:19:27.644
No one's gonna get this perfect.
00:19:27.644 --> 00:19:34.484
We don't have to be per, our bodies are amazing, but we are overwhelming them with this 90%.
00:19:34.545 --> 00:19:43.075
I'm saying 90 research is, again, it's always two, three years behind, but they're saying 60 based on a study, but we've overwhelmed it.
00:19:43.244 --> 00:19:52.875
And so if we can just, you know, hide our, hide our vegetables, rice, cauliflower in something that's got a stronger.
00:19:54.029 --> 00:19:56.730
You don't even know Rice cauliflower is in Chile,
00:19:57.630 --> 00:19:58.109
Oh yeah.
00:19:58.890 --> 00:19:59.039
Yeah.
00:19:59.039 --> 00:19:59.549
Don't pretend.
00:19:59.579 --> 00:20:04.200
I, I like that because I don't like to pretend it's rice or pretend cauliflower is pasta.
00:20:04.204 --> 00:20:05.670
But I, I totally agree.
00:20:05.670 --> 00:20:10.349
I actually used rice cauliflower in other things to increase the vegetable content.
00:20:10.829 --> 00:20:20.250
And I, I like what you were saying too before it, I call that crowding out rather than when, you know, my clients are like, I probably shouldn't be eating this or shouldn't be eating that.
00:20:20.250 --> 00:20:23.180
And so instead we say, what do you want to be eating?
00:20:23.750 --> 00:20:23.750
Yeah.
00:20:23.960 --> 00:20:26.269
Let's talk about what we wanna add in.
00:20:26.269 --> 00:20:37.789
And then that naturally will crowd out the other foods when we're adding in like, okay, we wanna add in another serving of vegetables, well that's gonna crowd out a serving of something else.