Eat Smarter
As promised I am back with a breakdown of some of the videos that have helped me through my health journey. This one in particular is my favorite as I believe it was the catalyst to me being able to add four foods into my diet over the course of this last month. I can now eat sauerkraut, kimchi, black beans and pinto beans. I am currently testing tomatoes, asparagus, and broccoli. The results thus far have been promising but I have seen some inconsistencies where one day the food will cause symptoms and other days it won’t. I still have a couple more days of testing before making the final determination but I will keep you guys updated. My advice: When you are attempting to add foods back in your diet, start slow. It can be very tempting to try a whole bunch of foods at once but resist the urge. I like to test a food at least 3x over the course of a week before I will say the food can be added back into my diet. Be sure to take detailed notes of your symptoms during and after eating the food (i.e. energy levels, any pains, bloating, etc.). This is not a race it's a marathon, take your time and I promise everything will turn out just fine.
Ok now let's get into the good stuff. Shawn Stevenson is a bestselling author, nutritionist, and the creator of The Model Health Show podcast. I would highly recommend reading his book Eat Smarter, it is a game changer. His journey in health and wellness began after becoming a high school athlete. Over the course of his highschool career, he experienced multiple injuries including breaking his hip. At age 20, Shawn was diagnosed with degenerative bone disease and degenerative disc disease. He was told he had the spine of an 80 year old man. Curiously, he asked his doctor “Does this have something to do with what I am eating?” This question was the beginning of his journey to optimal health. (Timestamp - 8:12)
Ask the Right Questions
There is a concept called instinctive elaboration where a question is posed to the mind and the mind will focus all its efforts on answering the question. Shawn recalls constantly asking “Why me? Asking himself that question combined with looking at life through a negative lens only found answers that confirmed why his life was terrible. If you complain constantly or allow negative thoughts to plague your mind the world will only show that which you are looking for consciously or unconsciously. When Shawn made the decision to take control and get well. He began asking “What can I do to feel better?” My advice to you is to change the narrative in your mind. Don't be afraid to ask questions, don’t let fear and uncertainty of the future hold you hostage. Ask the right questions and the answers will literally break down doors to find you. (Timestamp - 19:23)
Awareness is the key to Transformation
Research your conditions and become curious rather than fearful about what you will find. Shawn recalls going to Wild Oats with a friend and finding a research book on bone density. There he learned that omega 3s were vital to the transformation of minerals into bone. A study showed that people who had lowest omega 3s in their diet had the lowest bone density particularly in the spine and hips. Another study on race horses highlighted the benefits of giving the horses supplements to increase bone density. The effects were further increased when the horses were walked and given supplements. The study highlights the effects supplements and exercise can have on the body. Shawn remarks that supplements can only take you so far it is important to add whole foods to your diet. Another study found that in comparison to the consumption of an antioxidant through a synthetic version and a whole food version; the assimilation into the body was twice as high when coming from a whole food source. (Timestamp - 22:45)
As Shawn states, “the human body is not a calculator, it is a complex chemistry set. Every person has a unique metabolic fingerprint that is unlike anyone on the planet”. Your journey is unique to you which means you have to find out what works best for your body. As you are researching and taking in all this different information, remember you may have to tweak advice to fit your distinct needs. Don’t become married to anything and be open to everything.
Change Your Perspective to Change the World
In the interview, Shawn mentions a study published by Yale University led by Dr. Alia Crum entitled “Mind over Milkshakes.” The study seemed to show how your hormone levels (specifically ghrelin) changed based on a person’s perception. One milkshake was labeled the “Sensi - Shake” with 140 calories and the other was labeled “Indulgence” with 620 calories. In truth both milkshakes were actually 380 calories. The participants who consumed the indulgent shake ghrelin levels (hunger hormone- that drives us to seek food and nutrients) plummeted 3x lower than what would have happened if they actually consumed the calories labeled on the shake. Meaning their satiety levels were higher based solely on perception. Those who ate the sensible shake ghrelin levels barely moved meaning they will likely be hungry sooner. What does this mean? According to Shawn, “Their beliefs changed their biology. It's not just the food you are eating but the belief about the food your eating. If you choose to believe that your food is more nourishing and that it is nutrient rich, and health affirming you will likely express the chemistry that will make it so. Every thought you think has correlating chemistry. Pointing your attention to trusting and appreciating the nutrition in your food is going to make the effect of that food so much stronger.” In the words of Joe Dispenza “You are the placebo.” (Timestamp 48:21)
Shawn’s Recommendations (Timestamp 1:11:12)
Hydration
The number one signal of how much water you need to drink is listening to the body or;
To find a baseline of water needs divide your body weight in half and that is the amount of water you need to drink per/day in ounces
Start your day with an inner bath. When you wake up in the morning you are the most dehydrated. Drink 15-30oz to start the day as soon as you wake up
Make sure to get in your Omega 3s
Ask yourself “How can I be the healthiest person in the world” and let your mind find the answer.
Other topics discussed in the interview:
The history of calories (33:33)
The vagus nerve (36:35)
Insulin resistance (37:48)
The gut microbiome (38:19)
Type 3 Diabetes: Alzheimer’s (58:25)
Final Thoughts
Don’t worry everything is going to be alright. It may not seem like it right now but everyday you wake up and strive to make today a little bit better than yesterday. Start each day with gratitude, surround yourself with positive people (like the Journeytoomee community 😄), plant yourself in environments that will help you grow, and continue to expand your awareness through books, videos, research studies, podcasts, etc.