If you want to pump your body and expand your mind, he's only one place to go might bite up with your hosts. Sal de Stefano Adam Shaffer and Justin
Andrews. Alright, so in this episode of mine pump, we thought we would tackle a subject that is gosh. It's super common. One of the most common questions that we get in our DMS every single day and that we used to get his personal trainers. And that is what diet is best for me. It seems like every other month. There's a new book coming out with a new type of diet. There's diet trends that are out of, you know, paleo diet real popular to ketogenic diet veganism is real popular there, you know carnivore diet, you know even has been real popular lately. So we covered for of the most popular current diets that are out there right now and we talked all about the pros the cons how they came to be like where they originated from who should do this.
Him and who shouldn't do them? And we hope by the end of this episode you'll have a better idea of where you should go on your nutrition and health Journey now before the episode starts. I want to remind everybody that map's Prime and Maps Prime Pro or both 50% off. This is the first time we've ever put both programs at 50% off. It's a huge discount now Maps Prime teaches you how to setup. Your own private individualized priming session that is better than a warm-up. This gets your body to fire its muscles better get your Mobility better for your individual body. So your current workout is much more effective now Maps Prime Pro is all about Correctional exercise to help prevent injury prevent pain improve Mobility. It works on all the major joints of the body both programs extremely valuable for personal trainers or Fitness coaches again, the both 50% off. Here's what you do to get the discount go to Maps Fitness products.com and use the code Prime 50. That's PR IM.
Five zero no space for the discount. Make sure you do it. Now. This promotion won't be back till late next year. I think we need to do an episode. I think you have great ideas a little about I back you on that. Yeah. Okay for the record. This was Adams idea you feel better. It was but I think it's a smart idea. I think we need to this is great. Well, I get it. I get a lot of diems about this. So this is a common, you know something I'm trying to get better at is when I see similar questions, keep popping up is trying to take notes. Remember if that hey let's do a full episode around a topic like this because so many people have asked a similar type of question and we talked a lot about all types of different diets. We've talked I think we've covered almost every popular diet that's out there on the show at one point and you know, even though we've covered all those things I get this the basic question of you know, what diets best for me or what diet should I do right because there are a lot of different ways to approach
Nutrition, there are a lot of different ways now forget about weight loss and weight gain for a second. There's just a lot of ways to approach nutrition even from a cultural standpoint, you know, you go to different cultures of different cultures of eating different ways people eat different foods that are eaten in the morning or the afternoon or the evening. There's context there's foods you eat at the you know, the movies and a birthday party where so this is an important conversation and at the end of the day, you know, the type of diet that you eat will work best for your body and there are ones that have kind of stood the test of time and what I mean by that is there's popular ones that are out there some are better than others. So it's a good idea that we kind of dive into the most popular ones that are popular now dive into them. What's good about them. What's bad about them, maybe talk about how they started and then eventually give people enough information to where maybe they'd be able to kind of pick the ones that make them more of an educated decision about it. The irony of the ones that are most popular.
There today have actually most of my the that are thinking of off the top of my head right now have been around for a long time. A lot of them have been absurd thing. That's good. Been rebranded. You've been talking for a long time to be honest. Even a lot of strategies abstraction. In fact, we've been waiting for since the beginning of yeah, as soon as we were on Earth we started eating. No, but that's actually a very good point tree a lot of these diets that you know seemed new and cool. Our rehashes of diets that have been tried in the past. And so I think the most the most popular what let's talk about one of the more popular ones and this particular diet we're going to cover next is one that really took the fitness and health, you know industry by storm. It feels like it came out of nowhere and then it just exploded part of its popularity was because it was adopted by a fitness movement. That was also happening that kind of at one point was married to it almost now, they've their separate now, but at one point they went hand-in-hand and that's paleo the paleo diet and it was
By the CrossFit Community really really early on our good friend was part of that. Right? Rob wolf was all wolf was a big part of the reason why he was in the middle of doing a lot of his research and writing his book and he was also getting involved in CrossFit. So I think it kind of just naturally happened because of him I think because he was respected in that Circle was a very small circle back then and he was one of the most respected doctors in that in that Arena and he was researching and talking about a lot of the health benefits behind paleo. I think it just kind of naturally happened absolutely now pay there's been a lot around a lot longer than we think when did you guys first hear about it? When you when you remember? When do you remember it coming on the radar? I'm pretty sure it was Rob wolf. I don't think it was Chris Kresser. But yeah, I think Rob wolf just because of his involvement with Crossfit and that it was basically like if you're doing CrossFit you ate this way, and then there was people are starting to challenge. This probably isn't even the best, you know strategy.
Of dieting for this type of training because of the intensity in the cardiovascular output that you were going through it. Whatever it was. I remember it was his book but I didn't know who Robert I did. Yeah, the first one I didn't know who he was though. And that's when you first kind of really hurt because that's I mean I'd have clients that would you know, I've always had this and clients that are up and up on the latest diet Trend that's out there. They tend to bring me in a book. They'll bring in a book and be like, oh they always, you know clients would suggest you should read this is really good, you know, and it was one of those books and I didn't read it cover to cover but I did grab it and kind of skim through it and like for the most part I remember thinking like, okay, this is pretty solid information. And I remember telling my client like no, I like this. I like I like the information that's being presented here. I think it's a pretty good balanced diet in comparison to a lot of diets throughout their the the tie back to liked ancestral typing. They're trying to like look a bit further back to see what you know ancient people were doing to eat and I think it's a good way to
And it like look at patterns of you know, how like certain ways of eating have has staying power as funny you like that I didn't like that so I didn't like that because this is what I feel like we do with all diets. I feel like we, you know try and make a case for why it's Superior and I think that that would that's their angle is this is how we evolved to eat. I'll go dates back all the way to the beginning of time and this is exactly how they would have Aid and therefore its Superior diet. And I think that every diet will probably cover in this conversation when it did come on existence the way they Market it and way it blows up is they make a case for it being Superior to other diets. So I definitely saw through that just like I do in most diets when they get promoted because I think let's be honest diet is a fucking it's like made it's a made up thing. Like is it so that's a good point. I mean humans are opportunist. We eat whatever's in front of us, but I first heard about paleo I would
The
early 2000s. This is when I started to really look at the wellness world for information on improving gut health and this is when I first started hearing about this now, the paleo diet was really first started to be talked about in the 1970s. There was a gastroenterologist. Dr. Walter Vaudeville, and I don't know if I'm pronouncing his last name right who talked about the way that humans ate prior to the Agricultural Revolution. Now, the Agricultural Revolution is when humans discovered that they could plant crops, they no longer had to Rome and find food. They could stay in the same place grow their food raised crops raised livestock, and now they could specialize their skills. It's what led to you know, massive civilizations because now you could build societies and towns and cities because you don't have to move around so much. But before that which is most of human history, most of modern human history, I should say or modern in terms of the ways our bodies.
Alt we ate what we could hunt and what we could find which limited us, right we could eat meat fish, of course insects. Nobody talks about that. But I guarantee humans eat a lot of insects nuts seeds berries and fruits and those in those were quite rare. Like if you're going around in your natural environment, you're not finding a whole lot of edible plants at least in terms of calories. You're just not getting enough so they probably ate a lot of meat and stuff like that. So the idea is humans evolved their bodies the physical bodies that we carry now evolved eating this way for most of human history. Therefore. These are the foods that are most suitable for our bodies then got popularized later on by other people. Dr. Boyd Eaton is one person and then of course the CrossFit community and all that so the diet basically and there's there's some tenants in the paleo diet because now you have people in paleo say eating sweet potatoes and even eating regular potatoes is fine. Now the original paleo, do you know dieters said no,
Tubers were part of the Agricultural Revolution. No grains, including no tubers no starchy vegetables. It's all meat fish, you know edible vegetables that you could that you don't have to cook, you know berries nuts seeds and those types of things. So there's a little bit of a, you know a division there but nonetheless when I look at the diet overall, if you eat a paleo diet, you're going to eat relatively healthy. I would consider it a pretty healthy diet generally speaking in terms of one of its Pro now. What do you what do you think about this though? Because what we saw and I remember our first experience the Paleo convention was what three years ago or so some are somewhere around there and the one of the things that I noticed that was my first experience in that world and up into this point. I've probably said nothing but incredible things about the paleo diet and think it's was a great option for a lot of my clients and when I got there what I noticed was something that I noticed in the bodybuilding community that I used to
Kind of scrutinize a little bit right which is the, you know, very dogmatic a little pretentious and almost extreme version of what of this this diet, right and what I mean by that is, you know, we're inside this big Warehouse place and you know, you've got you know, these families walking around with their blue blocker glasses on the middle of day and your grounding sandal. Yeah, they got their grounding sandals and bracelets on and broth everywhere and yeah, like every Booth was like, you know paleo something and it was just it was it was processed foods that were being made to fit the Paleo. What a great what a great point because one of the benefits of going real paleo is just either eating whole natural foods and it that gives you a more appropriate relationship to food because it doesn't promote over eating processed foods are engineered to be hyper palatable. They make you eat more. It's very difficult and studies now show that that's probably the reason why people are so overweight is food. So hyper palatable that
Just we end up overeating. Well now paleo gets popular commercialized. So of course, what they do is they take paleo ingredients and they process them in a way to make them hyper palatable because if you want to make a food and you want to sell a lot of that food the main thing you should focus on this is from a business perspective is to make it taste really damn good. That's number one. If it doesn't taste really good. You're not going to sell very many of them. And so I see a lot of that in the Paleo world is a lot of these kind of processing a Paleo Margarita explain that I've seen that yeah. I've seen explain its Parallax. I really think yeah, there is here's the other thing when it comes to training at and performing it high performance levels starches just do a damn good job like to in order to eat a traditional paleo diet that doesn't include the long chain, you know, starchy carbohydrates that you find in things like potatoes and sweet potatoes or even rice. I'm not even I'm not even talking about wheat
Talking about things that are still easily digestible like white rice and potato and buckwheat and stuff like that the performance benefits you get from those is awesome. Well, this is how it fell out of favor with Crossfit. That's right. I mean it started or it really started to explode with them and what Rob wolf was teaching and talking about back then but it really fell out of favor when more and more people started to dive into it and go wait a second. I mean this is really high intense training and wouldn't it be more beneficial if you're eating more high glycemic carbohydrates fast-acting carbs carbs get into your system really quick and produce energy because you need it on demand at such a high level doing something like CrossFit and I think more and more people started to realize that and then it fell out of a fleet started experimenting do with throw in sweet potato potato rice into their paleo diet donuts. And then they were a maybe not on about that know that became a very popular thing did it? Yeah. Well they started kicking ass. I noticed this I noticed when that to maximize my strength my
Moments and if I want to build muscle, it's easier when I have some complex carbohydrates and starches in them. It's just harder to do without those Foods so paleo, although it's less restrictive than other diets. It's a bit restrictive in the sense that you can't eat any grains. You can't eat any foods post Agricultural Revolution that includes Dairy traditional pair paleo means you can't have dairy would use a macro breakdown if we were explaining would you say it's a lower carb high protein moderate fat, I would say so yeah, I would say it's moderate moderate fat may be moderate to high protein and then lower carbohydrate because you know, you're eating fruits is only so much you can eat. So that's one of the more popular ones there's because some of your pros and cons. Well, what's it what's another diet? What's another big one that heat up in ketosis? Huge one Jake died Kitty ketogenic diets been around a long time. The the first studied or or observed effects from being in ketosis was at least that we have in right?
Were the ancient Greeks Hippocrates wrote about fasting people with epilepsy at the time? They didn't know was epilepsy. They just knew people had seizures in don't know what was going on and he would not have the meat and find that many of them stopped having seizures now. He didn't know it was ketosis but it was the first kind of written observed effect of being in ketosis. Now later on studies were being done in 1911. I believe in France, they were doing studies on fasting and epilepsy and then doctors doctors started saying look we want to be able to give the benefits of fasting because at the time they had no treatments for epilepsy and it's a terrible disorder, especially when you see it among children. So how can we get these kids to benefit from what happens to them when they fast but we can't have them fast all the time because obviously they need to eat and so they started experimenting with high-fat low-carbohydrate diets. Dr. Wilder at the Mayo Clinic.
Linux start experimenting in particular and they started to find that if they put these kids on like an 80% fat diet with some protein essential protein and zero carbohydrates that it was actually quite effective for many these kids with epilepsy. So that's how the ketogenic diet first started. It didn't become a diet for the mainstream until much later. So well in the 70s there was there were some high protein low carbohydrate diet books that came out but then you had the low-fat movement that really exploded kind of shut all that down for a while. Then we were exposed to the low-fat, you know diet for a long time. That was what was promoted by our government by other governments and that kind of opened up the doors or at least set the stage for someone to come out and count to that message which is when Atkins came out. That's right. And although Adkins is not a traditional keto diet. It's close to a keto diet, right? It was a no carb.
Protein team, you know higher fat that's the only real adjustment that they made right with the ketogenic diet is they what they found later on is people were consuming too much meat and too high of protein on the Atkins diet that they were having adverse effects to it. Right? Well, it was just it was first off it was counter. So we we've been fed loan for so long. No, I mean what was so different between Quito and Adkins just more protein, right? That's all that's the only Road. Dr. Atkins really commercialize the fuck out and it blew up a lot of a lot of people listening right now and your 20s and you don't know this but when I was a trainer early on Atkins came onto the scene and blew up. Yeah because process bars and protein powders and all that that went with it. So it wasn't just like promotion of you know, quality meat sauce and all that kind of stuff money making machine. I even believe it came back about a decade later because that's that was in the first what the 70s 80s and what it was 70s and then the 90s is when Adkins really blow up. Yeah.
He even did a second version of it. Yeah where I believe they adjusted the protein because there was a little bit of a backlash like it when I was saying the people that were eating too much and then we're getting my cardiovascular issues going on and then it kind of went away for a little bit and then ketogenic came back and that was in the you know, I would say the mm mid-2000, you know, like five two thousand six two thousand tens. We started hearing about people going Quito and stop using the word Atkins and it kind of became popular again and you had people, you know, social media, you know, it was this one because of the bodybuilding Community kind of adopted it for their like the cutting phase or like how did that you know in bodybuilding there was one body builder who was Pro Quito that was Dave Palumbo, but nobody else really talked about Kido body builders had talked about low carb and cycling low-carb for a long time, but they're always bodybuilders that had higher carbs when they when they died it as well. So it wasn't like it was never a strict bodybuilding I think bodybuilders noticed for sure. They going to low carb was
Good for performance. Yeah, most bodybuilders like no, I need it for pumps and I need it for strength is that all sports suffer like some benefit in endurance training, but then it got real popular again through social media and podcast people talking about how it made them feel sharper. I remember spree came out blew it up. Right? Well who blew it up for me was Dom when the research team out with the seals when they were doing the research with them and that he was doing it was when it like piqued my interest and that was when I remember kind of bringing it to all of us. I mean like we should try this and do this and then we all each took our turn going through it and did it and then talked about it, which was when we first started the pot now Dom D'Agostino. The research you're talking about is when you know Navy Seals have to use what are called rebreathers when they're underwater and trying to be stealthy, but the rebreathers increase the amount of oxygen in the brain and it can become toxic and cause them to have seizures and so Dom theorize well, I wonder if you know the antiepileptic diet ketogenic diet would help them and sure enough it did the presence of ketones allowed.
To stay underwater with rebreathers for long periods of time and then they found some other benefits like ketogenic diet has some neuro protective qualities. I think the way that the the brain operates in a low carbohydrate high fat kind of environment. It tends to burn energy a little cleaner and easier. So if you have someone with like Dementia or Alzheimer's studies show that a ketogenic diet tends to improve their outcomes is to reduce their symptoms. It's a very interesting like the science is very compelling in to be preventative in terms of if you have Alzheimers if you have like dementia and your family and things like that, like just experiencing ketosis is something that I think is, you know could be very beneficial the go ahead you always like to bring in like the evolutionary argument and this is one of those things that I think makes the case for that also is like if there's probably been times when you back when way back thousands of years ago where you ate keto everybody, right?
It's wintertime, right? You know, you're going to eat when you're it's a winner. You're going to eat animals. There's nothing else that's around the house growing. Yeah and our bodies go into ketosis as an operating system because we evolve with it. Otherwise we would have evolved with it. Right? Otherwise, we wouldn't have this operating system that creates ketones and allows us to continue to to function. So it's definitely part of our makeup. I think you should explain that a little bit for somebody who's listening right now that may not know that like, that's the real benefits of an end and break that down the science of like how our body runs normally different fuel system right out normally runs off of glucose. What makes it switch over to ketones and why that's so benefit carbohydrates are the preferred source of energy in the sense that if carbohydrates are present your body will use carbohydrates to create most of the energy that you'll use and burn when carbohydrates are not present. Your body will will create the essential amounts of carbohydrates and needs by taking proteins and converting it because your body your brain still uses some
Glucose but then the other amounts of energy that it needs it starts to derive from fat and it makes what are called ketones and ketones burn pretty cleanly in the cells. They don't give us the same high intensity energy and strength, but they're great at low and low intensity endurance type energy. Like if you're in Quito, let me put it this way. Even if you're a fully fed athlete will store maybe six or seven thousand calories worth of carbohydrate energy in their body. And once that's gone. They're out. They have to eat more carbohydrates. Where do they store it's in their liver and it's in their mouth muscles largely. Once that's gone. It's gone. Now a lien even a lien athlete a relatively lean athlete will have at least 20 to 30,000 calories worth of stored fat that they can use for energy. So in terms of a long-term type of energy if you're like going on a long hike or a long long long distance run, it may be beneficial.
Vishal to be in ketosis, you don't have to re feed your body console and this is how this is how people survive when you fat people fast for two weeks what you're in ketosis that you switch over to ketosis and how do you continue to survive? If you're not getting any fuel constantly. Will you like to your point cell? You have a ton of it on your body already and it does it burns at a slower rate. And so then it does allow you to now have somebody who's been on a seven-day fast expecting to go do something like a crossfit routine and the probably pass out trying to do some well, they're just not going to perform as strongly or as effectively they don't have the strength and the power they'll have this stamina. Maybe they'll be able to continue moving and whatnot. But they want to have the same athletic performance also going keto long term is probably can cause muscle wasting in some people you continue on a long-term and people will find it's hard to build muscle and maintain muscle doing that long term. It's it is anti cancer in some cases. There's something called the Warburg effect cancer cells when they don't have glucose or glycogen present. They tended to kill themselves not all of them some of them.
Will actually transfer and started using ketones. So it's not a cure but in some cases it can weaken cancer and in some cases it may cure some types of cancer. It also kills your appetite. Here's why I think keto got so popular you eat a diet that's really high in fat moderate protein. No carbohydrates are satiated in your low-calorie. I don't know about you guys man, but for me, it's like I just don't need that much. Well, I don't have an appetite that was one of my experiences with it. So I remember when we did it and I remember the reason why I personally did it was because on the show. I was like totally anti it. When and I remember listening to the up back then I used to listen to all of our episodes and remember hearing myself and I go you know what that's totally the opposite of what I say. I'm like, I'm the type of person where if I say, oh, it's lame or this to that or I wouldn't do it's like I should do it just for that reason just to challenge my own way of thinking and so that was really the motivation behind me going keto because I really thought
Is not something I would want to be have to stick to because it's pretty restrictive. So when you look at when we're comparing the last one to paleo that I think there's a little bit more flexibility. So, you know is way more was yeah Quito is very restricted. You're avoiding all carbohydrate. Yes, so I was really was not excited to try it but then I thought sir your cheese. I wanted a challenge myself and it was really unique because I was coming off of competing where I was eating 400 to 600 grams of carbohydrates. It was a major switch in transition. And the number one thing that I noticed that I am glad that I did it so I could speak to it to clients and other people that go through this was boy did I completely eliminate the Cravings that I used to have being somebody who train their body to be able to eat 4 to 600 grams of carbs every single day my body wanted that every single day and so man if it come noon or 1:00, and I'd only had 50 grams of carbs man. I was starving I wanted I needed to eat. I felt like I'm like I got to get fuel in my God you feel me?
Felt like that all the time during my competitive days when I switched over to Quito what I found really early it meant I'd have a breakfast of whole eggs and some bacon maybe even a little cheese on there. And avocado. Oh you're done and I did I wasn't hungry till 4:00 in the afternoon. And that's what I noticed that and I thought well, okay now this I could see why this is so beneficial is somebody who struggles with you know cravings and they and they have a hard time with snacking and wanting chips and things like that. You follow a diet like this and what you see what you see in zip happening when you switch over to ketosis and you eliminate all the carbohydrates what comes with that also comes with a lot of the Cravings that you probably have from eating all those carbs and after you've been keto for a while those start to suppress it kills him is easy for me to stay lean when I'm eating heat. Oh, yeah, it's not hard. It's hard to bulk very hard. It's hard to gain muscle and strength my performance declined but it's easy to stay lean, but that doesn't mean it's a good diet.
To work on a relationship with your Cravings because let me tell you what happens when you come out of Quito you it's like a boomerang you come out of Quito you start eating some carbohydrates and they kick into high gear and appetite goes through the roof. So I don't think you know, I have all these Cravings I'm gonna go keto so I can solve this problem. It's a food relationship issue that you need to you know, really work with because you come a taquito. I've seen people come out of Quito and rebound rebound really really hard good. It did the opposite for me though, but you're so much more self-aware right? Well, let's see what it made me aware of was wow, my carb addiction. Yeah. I realized like, you know and my justification of that and I remember saying this on the show like why would everyone go kedo I right now I could keep myself at 7% body fat. I can have almost anything in my diet. I could have a bag of chips one day and it won't hurt me. I could have a bunch of pizza one day and it won't hurt me because I built my caloric intake maintenance so high and I ton of carbohydrates my body would burn right through that. So my attitude was like, why would I do that the way I eat right now allows all these
Flexibility and so again, I challenge myself when I did I realized whoa, like how addicted I was to all those carbohydrates. So now after I came out of Quito, I've never gone back to somebody who eats more than maybe 250 maybe a high days 300 grams of carbs change your relationship to carbs totally for sure. Yeah. It's but it is a restrictive diet and you end up eating the same Foods. I ended up eating lamb bacon. That's what I did not like butter lot of coconut oil a lot of avocado. Like there wasn't too many. It makes you a social Pariah. It really does like you're going out with your friends or you want to go hang out you're eating Quito you are very limited as to what you can do what you can't you know, what you can't do. I don't see it as a long-term approach for some people. Here's a pro for some people it controls the bad gut issues like especially sibo now, it's not a cure you can't starve these small bacterial overgrowth in your small intestine. So you can't you can't starve it out a lot of people think oh if Aikido
Long enough for fast. It'll kill it. No, you control the symptoms. You might not feed those bacteria so much. So when you eat keto you're not getting horrible, you know, especially for the you know, the type of sibo that causes diarrhea it could help in gas and bloating it can help a lot of people so it can be a diet that helps with those things. I can be one of those people if my gut is really off eating Quito tends to help with the symptoms. Help me get control over some of my issues and then I go back to eating carbohydrates, but for performance for social life long term, I would give it a negative for appetite suppressant. I would say it's probably that's probably 100 mental Clarity. How about that one? Yeah. I know this big-time mental Clarity sharp. Yeah when I eat when I'm eating heat. Oh, I just feel very I have like this almost low-level energy Buzz that's just straight all day long when I eat a lot of carbohydrates and notice the ups and downs. Yeah for meeting those. All right. So there's a red there's a this one's the next ones are relatively new one on to the scene. I never
Really heard anybody talk about a carnivore diet up until relatively recently. Well last like two years maybe maybe two or three years. Yeah, and I really can't really pinpoint it to like one individual. I know there was like forums talking about this in ways the strategies they're applying to do sort of an elimination style diet that would they were getting a lot of success because of these autoimmune issues people were suffering from and so this was an answer for them and then became like this big movement and then dr. Baker was one of the ones doing on Joe Rogan as I say, I would think talking about it Joe Rogan is a responsible. Yes, I do because even if it wasn't him who was promoting the died, he was the platform that gave dr. Baker and Michaela Peterson a platform to speak to millions of people about the benefits of this and you know something that was never even talked about for sure in my training career. I never had a client ask me about
What happened? If I just hate rib eyes every day Adam. Yeah, I've never even thought of it. Yeah, like wow. Okay. No, it's actually a diet that at some point. I'm sure most civilizations. Most people's you know, especially we're talking about thousands of years ago a carnivore at some point same reason why I said this for keto at some point, I'm sure that we're months when know how I couldn't find vegetable or fruit hundred percent this it makes me I can't help but think about that show alone that I brought up right on the show. Like, you know, most most people back then they were in a a hunger State 90% of the time and a Fed State 10% of time. And so when you killed something you got a deer out of note like five awesome celebrate you finally got one and there's your food for the Wii U at your food for a week. Not only that you only you get rations of that and that's all you're eating possibly for an entire week. So there's definitely I think times where we spent probably eating just like which is why similar to like the keto thing why we probably see
These health benefits our bodies probably evolved for two bouts and times. Well, one of the arguments to that I thought was interesting was is the fact that a lot of plants do have these allergens and have these things that people don't agree with whereas, you know with animal meat. It's like they've processed all this and then when you eat the meat itself, it tends to have a lot less allergen now, here's why this that's a bullshit argument. It reminds me of a lot of the arguments people make with diets whether they're taking some science and they're twisting it to fit their their narrative. Here's why that's bullshit. Okay, yes plants have you know defense mechanisms to prevent themselves from being eat being eaten by insects and whatnot, but humans are smart and we figure out that if we want to get around the defense mechanisms of a potato we boil it in hot water for a long time and we cook it. Okay now meat does meet come with a defense mechanism. Yeah, you better fucking believe it walk up to a buffalo. You try to eat it. Yeah. It's defense mechanism is called horns.
Fucking Hooves T like that. Yes, it's the same fucking thing. So what they're trying to do is they're trying to continue trying to compare meat that's been killed right to plants that are still alive. No, we process everything that we I've a lot of I don't know any humans that jump on an animal just start eating all that doesn't it doesn't work. Really? Yeah. It's a terrible argument. Okay? No, but here's the thing historically speaking. We don't know of any civilization that lived entirely purely on meet there are civilizations like the Inuits the nomads of Mongolia, for example, that did eat a lot of me primarily meat, but even they had some plants some fermented berries, they ate whenever they could find it they would eat it and put it into their diet. They were not restrictive. Here's the thing that people need to understand ancient humans weren't restrictive. You know, what they restricted if something killed you that I wouldn't eat it. Otherwise if it was edible. Hey, look what we have our game now, we got food fucking eat it, you know, they wouldn't they
Opportunistic exactly. So so that argument kind of falls on its face. Now the pros are this it's the ultimate Elimination Diet of all the foods you can have intolerances to the food that tends to have the least intolerances is our Meats. Now that doesn't mean that it's free of intolerances. I personally know people who have red meat allergies or chicken and tolerances so they can exist. But when you look at all the intolerances gluten, you know Dairy legumes, you know, FODMAP - map whatever me is super super low. Most people can eat meat. So if you're somebody that's very reactive with your nutrition you have autoimmune issues. You eat a food like mckaela Peterson and all she would eat something and have a terrible autoimmune reaction that would cause anxiety and depression. It was like the systemic, you know kind of reaction her. Dad. Jordan Pederson talks about having swollen gums and floaters in his
And had terrible fatigue and depression. So those are all those all could potentially be a side effect of inflammation from an autoimmune issue. The ultimate Elimination Diet is take all of it out and just eat me and you can get a plastic. It's one thing now that you can focus on and give your body a chance. And yes and to give their credit meat is the most if you had to pick one food nutrient dense, it's the most nutrient dense dense food that you could 54 in Oregon me. This is where I see the most value in and actually the only real value in my opinion because it's to me it's not a very sustainable diet gosh. No, you know, I just it's just not a realistic long-term. But I mean, I've got a client right now that is a friend that I'm talking to and I'm trying to help her through and she's being she's been diagnosed 10 different things which the IBS and the something going on with leaky gut like doesn't know what it is. Everyone's telling her different things and you know, she seems that watch certain foods and it seems like that flares it up then it doesn't so she's having a real hard time pinpointing what is bothering her and so this
An example of someone I'd say. Hey, you know if this is something you and she it's really it's causing like major issues that are done to the point. Where is causing her to get depressed and frustrated and to break her breaking down into tears over it so bad. So someone who's like that desperate like to get to the root cause of what is bothering me. Here's a good example of someone like I would say listen, you know, I know it's going to suck and it's not gonna be fun to do this. But, you know eating just straight meat for the next 30 to 60 days and slowly really slowly introduce one or two things at a time and then let's pay attention and then we could really get to the bottom of what are the things that are really starting and that's the way I think this kind of an extreme. This is the most extreme diet that I can think of that that's out there. Is this although although I'll make an argument that it's as Extreme as that as another diet. We're going to talk about little later. I would make that argument all day because now meat is extremely nutrient-dense. If only if you only ever eat meat will you ever
Have nutrient deficiencies maybe it's actually less likely than if you went pure vegan, so it's from that perspective. Okay, it's fine. But it's extremely restrictive. You have no fiber in your diet. There's tons and tons and tons. She is definitely some concern there's tons and tons of studies that show the benefits of fibers in Prebiotic fibers that you consume that feed the beneficial bacteria in your gut. So there's lots of studies that show that fibers probably something that humans need to have in their diet. Although carnivore diet, you know Advocates will will debate me on that. It's not great for athletic performance. Yes. There are people that can perform well on any diet that's not evidence. That's anecdote. I had a train that work for me that only ate McDonald's and Pop-Tarts back in the day and this guy could bench press and deadlift more than anybody. I knew that doesn't mean a McDonald's in Pop-Tart diet would work great either. That's the other thing too. Just because you can do it doesn't mean it's great. And it's awesome for you can humans survive eating just me. Yes, is that ideal I a hundred percent.
No, I don't think it's I don't think it's a great diet for people short term. Maybe I mean I did it for a bit and was definitely noticed the fact I could not consume enough calories. That was a really tough thing to do to just focus on me because of the satiation like we talked about with Quito it had the same effect where you just I mean you weren't motivated to eat. You really have a fatigue. I was yeah, it was like a chore to eat all the time. And then I mean you could get through like the first week it was like, okay I can make this work, but then it was after that. It was just like I mean life is way more interesting than that. This is not going to work out. How was your how was your athletic performance when you were just a dog shit my list were terrible. I just I I knew right away. I was like, okay, this is something that I'm doing just very temporarily I noticed that even on keto. Yep, you know, I noticed even that was the one that was one of the drawbacks of Quito now again to your points out some people have shown great performance on a no problem, but for me personally, I my body wants more
Hydrates with the way I trained in the with my body type like most people and by the way, we're talking about every like normal everyday healthy people. Let's say you're one of those people that's hyper reactive to food that food causes autoimmune issues with you plants. Cause autoimmune issues you get that this inflammatory effect. You get depressed you feel terrible your performance May improve with carnivore. Do you see what I'm saying? So like mckaela Peterson, I guarantee you. Yeah, which is stronger faster more endurance and just healthier on Carnivore, but that's not because carnivores is superior diet. It's because she's so reactive to everything else that this option is better for her. So same thing with keto if you're somebody's hyper reactive to carbohydrates, let's say you have really bad sibo symptoms. So you eat keto your performance will be better on keto but the average person if we did a wide-ranging study and tested a thousand people the vast majority of people would benefit and have better performance from eating carbohydrates and not from going carnivore. Most people have terrible perform like Justin suffered from when he did the carnivore diet.
Okay. So last time this one has been around on and off here and there and it recently seems like it's had a surge in at least chatter. I've seen in Social matter if its popularity or what but I feel like more people one celebrities are always towel yet veganism veganism now veganism was you know, it was philosophized by Pythagoras. I think with some of the first earliest, you know writings on avoiding eating animals for the moral implications. He didn't know observations on eating vegan. I could tell you this much there probably was no ancient human civilization that was vegan. There probably was no hunter-gatherers that were entirely vegan. I'm sure they went through periods of veganism like again if you're a hunter gatherer and um, you know, encounter a field of edible plants you're going to sit there and eat the plants rather than his even immediately think of like India and like some of the culture there where it was vegetarianism though. It wasn't veganism. So they actually had Dairy they had
Right. It wasn't like completely devoid of that type of protei. You takes me back again to this this alone show that I'm watching. I'm enjoying so much is this island? They actually put all these contestants on different parts and some parts of it flourish with like fish and animals like rabbits and stuff of that. Then other parts have none of that and then you've got these contestants that are having to live off of berries and boil moss and they're like, they're doing eating tree bark and they're like doing things that they don't have that option because it's not that on that part where they're at. So I'm sure there is definitely examples of times where people had nothing but these types of no vegetables. We actually had to breathe vegetables to make them more and more energy dance. Like if you look at corn for example is one of the most energy dance vegetables that's out there. It's like an energy bomb. It's a starchy energy bomb, right the original corn was like one skinnies doggies with like four little kernels on or whatever. We've turned it into this carbohydrate stick and
Through lots of breeding for sure humans same thing goes for fruit like yeah through yeah brilliant fruit used to be mostly a seed with a little bit of meat or whatever. Yeah, we've bred them to be, you know much more energy dense and even then they're not as nutrient dense and energy dance is animals. Now in modern times, you can be vegan because in modern times you can go to the grocery store and have a wide variety of vegetable or non-animal, you know food products a wide variety. I can have fruits and vegetables from all over the world. I can combine things make sure I get the nutrients. I'm not I'm not missing I can get the proteins and I want but in nature veganism probably wouldn't exist for very long. You probably not survive. He probably died from nutrient deficiency. So what are your thoughts on it as far as the pros of it today? Well the pros today or this if you if you value some animals and I say some animals because some people make the argument that insects and all that stuff should count but if you value some animals
Very very highly and you believe that they should be treated at the levels of like how we treat each other how we treat humans like don't kill them don't exploit them for their fur or their milk don't you know contain them in cages and all that stuff then that's that's a lot of Pros for somebody, you know, if you really believe that in your core and you have that moral compass then veganism is the only way I mean, I if I considered animals like humans, I would be a vegan as well because you wouldn't want to you wouldn't want to eat it. It's interesting going down that rabbit hole though, because if you you know to that point you made there like if a life is a life and if you at what point is the the animal now a like what a rabbit like there's a rabbit fall in there and if you were if you were tilling up a field where there's rabbit holes and you kill rabbit to make all this all this corn fields vegans will consider all what we call Animals part of the protected and bees many of them will consider bees as well for their honey.
They kind of draw the line there. I don't know of any vegans that are like anti killing insects. I'm sure they're out there but there's not a whole lot of them. I mean look at the end of the day if we try to rationalize it it's hard for it to make sense. I mean, I guess the I guess your here's the argument there's a hierarchy of animals. We need to acknowledge. This like Dodge is listed out. Yeah, like dogs are higher on the list than like rats. They just are now some, you know animal, you know people who are pro animals. They know they're all equal but then it's impossible. How the hell can you what about insects? What about plans? There are laterally yeah, there's a hierarchy and I get that so that makes it kind of makes sense. But for me, it's like at the end of the day the top of the hierarchy is you you're the animal you should take care of first. You should be kind of like you guys forget have to survive. That's right. But anyway, if you do believe animals you believe that you have that moral imperative or whatever then those are Pros, right? That's the biggest Pro right there.
As far as health is concerned. There's no compelling evidence to show that eating a vegan diet is healthier than eating a good healthy omnivore diet. In fact the evidence is to the contrary a healthy omnivore diet is going to give you more of the nutrients that you need more of the essential nutrients is probably going to give you provide a better deal. Is it good to lower your protein intake, you know occasionally and I think that's something that you know, we definitely would Advocate, you know, so there's a good time to kind of step away from certain macronutrients. I also think that a pro is this and what I noticed when I had I've never ran a true vegan diet for a long period of time, although I've had vegan days and one of the things that I noticed and I remember when we had dr. Terry walls on the show and she was talking about the amount of vegetables that we should because we met and I had already considered myself somebody who eats vegetables. I eat vegetables and most meals have vegetables in them. But when she was talking about the health benefits behind and the amount that we would be wanting.
Consume to get the maximum health benefits from all these vegetables. I was like, holy shit. I'm nowhere close to that. I'm not even scratching the surface. So one of the pros that I think about and this is something that I always would have to try and convey to my clients that drank the Kool-Aid the vegan Kool-Aid and was you know told that it's a superior diet and then they tried it and it was Superior for them. It was really hard for me to try and get them to understand what it was and the best way that I could explain it to a lot of people is two things one a lot of times what ends up happening when they when they transition from whatever the hell were they reading to vegan. It's a lot of one the foods that they eliminated that they were having that probably were inflammatory or didn't agree with them very well or weren't serving their body very well that they have now eliminated and it's the uptake and the uptick of more vegetables that most all people probably could use more of than most even someone like a fitness professional like myself who tries to Target that
L don't get enough and when you're limited to mostly vegetables and you don't and you can't have meat products you tend to kick up and I'm talking I when I'm on a vegan day, I mean for X the amount of vegetables that I normally would because you want to fill up on something and you can have pretty much as much of that as you want on a vegan diet. And because you're not it's one of the best ways for you to well and here's the other thing that we need to consider. Is that any well-planned diet. I don't want to say any but most well-planned diets or better than the typical American diet. So you get somebody who's just been eating the typical American diet and the like I'm going to become a vegan but now what are they actually doing? They're actually paying attention to what I'm eating. I'm focused. This is my I'm not going to eat out or whatever and it just it's just a healthier diet than what they were doing before but it's not because necessarily is vegan. Now, of course, you can eat a very high processed food vegan diet and I've seen a lot of people do I would have clients that will come to me who are obese who were also vegan and they're vegan diet consisted of a lot of
French fries and potato chips and other types of yeah sugar and that kind of stuff just because you know, like get gummy, you know, they would get like vegan gummy bears which actually exists and stuff like that like, oh I don't eat animal products are for I'm healthy now doesn't worry that one gummy animals. Now, here's a deal like who should do these diets and who should they avoid who should avoid them? I'll make a general statement for all of them. But I think we can go through each one generally speaking. If you have a specific reason that this diet May benefit you like if there's a particular application of this diet and it's for your individual body then that diet may work for you. So what does that mean? Here's an easy one. You have epilepsy that's controlled by a ketogenic diet. Then the ketogenic diet is probably a valuable diet for you. Let's say you have a hyper reactive body to most plant Foods. You just got all these autoimmune issues can't figure out what's going on. Well, then a carnivore Elimination Diet might work really great for you. Let's say your
You just it just it kills you to think about the way animals are treated in factory farms. And you hate to think that you're eating dead flesh from animals because you have this empathy towards them. Well, then a vegan diet is probably going to present a tremendous amount of value to you. And then as far as a paleo diet is concerned, I would consider that one more in comparison to all the other ones we cover today kind of that well balanced type of a died in the sense that it allows more Foods into it, but it's also kind of restrictive Here's the final thing. I'll say on all this is that at the end of the day and this is based off of my experience training Everyday People for 20 plus years. And and if you got you guys can agree with me as well and I'm pretty sure you will and that's this that the we can make General statements about nutrition, but it all a lot of it breaks down when you come down to the individual a lot of it breaks down to the individual the reality of this is and going back to the evolutionary.
Is that at one point a normal human that was roaming this Earth probably was in one of these diets at one point in their year sure, you know I'm saying if so, if you looked at a year there was probably a week they were vegan. There was probably a week they were carnivore. There's probably a week they were paleo. There's so in reality. We probably evolved to eat like all of them and the thing that I try and teach my clients and so and this was something that I was known for in at least my circle of Fitness people is I was one of the few guys that I think that didn't ever attached to a diet and I was always encouraging clients to actually go through all of them. And what I would challenge them to do is to understand them that the like we've done today is gone over the pros and cons and exactly what's happening in that diet and then learn to try and connect that with why that's benefit you and don't do what people do with like what I hate with Fitness modalities. The same thing is you try something you get great results from it because why you were sitting on the couch eating Doritos now you're in a fucking cross
Jim no shit, it changed your body unbelievably because you weren't doing anything else. It wasn't CrossFit exactly. It was that maybe you're moving you're making better choices right. Now the same thing goes for a diet. If you're eating shit, you're all over the map and now you're following this diet, whether it be vegan carnivore paleo and it's changes in it does wonders for you don't just accept it at that and say, oh the paleo diet does this Ramiro the ketogenic diet does it for me and stick to it? Try and unpack? What is what is so different about the way you're eating right. Now? What are you eliminating? And what are you adding to? Definitely? What are you adding? Yeah. What do you know? That's it. Now. It's like it used to be like whatever was available. Like it's opportunity. I have to find food and now it's in excess. And so now we do have to consider all these different strategies. We do have to consider some kind of restrictive barrier you're going to you're going to create for yourself that makes the most sense so that way, you know, you have a mindful approach to what's going to work best and keep you in lean healthy condition. Look at the end of the day the reason why people like
It's is because diets give us parameters. And the more basic a diet is or the the clear the parameters are the more people tend to get drawn to it. So avoid carbs only eat meat, you know just don't eat foods that existed after the Agricultural Revolution. It's easy to follow because of these parameters. So I'm going to give you a parameter right now that I think is more effective than any other parameter. You're going to find in any of these other diets and we can name it something we can call it the processed free diet if you want but here's the deal. Here's what we found you can get away with a lot if you're not eating too much. Okay. So what they find we know studies show that Sugar can be really bad for you in the context of having a lot of calories sugar in the context of eating little calories. Does it seem to be that bad for you saturated fat in the context of a lot a lot of calories might actually be inflammatory in the context of low calorie diet seems to be perfectly healthy. So what we need to battle with the modern problem that we need to battle is what it's overeating now, we know this for a long time we've been talking about this.
Don't eat too many calories, but it's not that easy. How about we have just avoid foods that make us want to overeat. In fact, this is the single most effective thing I've ever done for clients in terms of by the way. It's not this this isn't the solution this isn't the Cure but if there's one piece of advice that I could give someone where I'll see big results in a big way that major rock is just hey avoid heavily processed foods because they make you want to eat more. Oh and by the way, we now have studies to support this when they show when they have people eat all the food that they want and they have a diet that's comprised of high processed foods and diets is comprised of no processed foods. There's a five to eight hundred calorie difference. That's a massive difference that's pounds and pounds of body fat every single month that you be gaining or losing. So if you're somebody that needs parameters, here's what I suggest have fun play around and all these different diets, see how your body feels how your body how things work with you. I like to do that myself, but try to stick to this one rule right here.
Heavily processed foods because any of these diets with heavily processed foods within them they're going to encourage overeating and that seems to be the biggest problem in modern times. And with that go to mind pump free.com download our guides. They cost. Absolutely nothing. You can also find us all on Instagram. You can find me at my pumps Al Adam at my pump Adam and Justin at my plump Justin.
Thank you for listening to mine Palmer.
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