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The Moonshots Podcast goes behind the scenes of the world's greatest superstars, thinkers and entrepreneurs to discover the secrets to their success. We deconstruct their success from mindset to daily habits so that we can apply it to our lives. Join us as we 'learn out loud' from Elon Musk, Brene Brown to emerging talents like David Goggins.
hello and welcome to the moonshots
podcast it's episode
269 I'm your co-host Mike Parsons and as
always I'm joined by the man himself Mr
Mark pson Freeland good morning Mark hey
good morning Mike good morning members
viewers listeners subscribers and
everybody who's out there dialing into
this week this week's episode on the
moonshots podcast Mike I reckon today's
episode is going to uh satiate some
people's appetites it's going to bring
some new insights with regards to what
we are consuming what we're thinking
about consuming what we're putting into
our shopping lists each week this is a
little bit of a step change from our
mindset orientation and maybe a little
bit more into our our bodies if you will
yes we're going to feed some hungry
Minds indeed but in order to feed hungry
Minds we need to feed hungry bodies
right oh I like that analogy very very
well lucky for us Mike we have an
action-packed episode today where we're
going to lean into a brand new oneoff
series which is all orientated around
our bodies and today we're going to dive
into Dr Katherine Shanahan and Luke
Shanahan's book deep nutrition so as we
know from a lot of our headlines and a
lot of the public awareness at the
moment we're kind of dominated in our
world by convenience maybe fast food
maybe this uh potentially dirty word of
processed snacks well today Mike we're
going to be leaning into some of the key
insights that Dr Kate Shanahan reveals
within her book deep nutrition whilst
also providing us a little bit of a
direction or a step change if you will
with regards to how we view what we're
purchasing what we're putting into our
mouths as well as the mouths of our
families and hopefully getting a little
bit of insights along the way with
regards to the impact that those
decisions have on us I mean that sounds
like a pretty attractive tasty meal on
today's so doesn't it it does indeed so
I would say this show is for anybody who
simply wants to increase their energy
levels today is also a show for people
that are thinking I want to think more
clearly and we know that diet is a great
way in which to unlock that but more
than anything for any of you who respect
your body and know the role that good
physical health plays in the rest of
your life this show us for you this is
by
far one of the single best books I have
read and that I have used as far as
nutrition that is not some fadlik Diet
like thing it's a way to live and be
healthy and be your best so Mark let's
have your best
clip oh here we go Mike right I'm hungry
I'm excited I mean the idea of the best
book is an attractive Soup song to get
into it so why don't we start with a
good entree we're going to hear straight
away we're not even going to mess around
today listeners we're going to get
straight into the good stuff we're going
to hear from Dr Kate who's going to kick
us off by breaking down maybe some hard
truths some several ingredients that we
should reconsider and think about before
we add them into our shopping list and
also Mike maybe a hard truth with
regards to how we're actually
cooking up until this point we've been
talking about vegetable oils as an
umbrella term I know you have from our
first conversation the hateful eight so
talk about what this is let's zoom in on
what specifically these oils are yeah so
um the hateful eight vegetable oils are
the ones that I've defined based on
their processing and their chemistry as
the ones that we need to avoid and the
other ones are nowhere near as bad as
these so that they are three CS corn
canola cotton seed three s's soy
sunflower safflower and then uh rice
brand and grape seed rounding out the
other eight now the first six the 3 C's
and the 3 s's are the ones that I ask
people to memorize and those are the
ones that you need to look for on an
ingredients label the other two rice
brand and grap SE those are mostly um
going to be in kind of fancier
restaurants because they're promoted
they more expensive and they're promoted
as healthy but they're not healthy um so
uh also it's worth noting that there's
no such thing as canola out outside of
North America it's canola is called rape
seed there it's the same thing it's
interesting you mentioned grape seed
being something we'd find more in like
fancy restaurants I remember about 5
years ago in the health world that oil
was touted as a good oil to cook with
you don't really taste it apparently it
was good for high
Heats I don't see it around as much
anymore but it's good that we're
highlighting it here yeah so you know
all thefa they make that that same claim
because they are all neutral flavor they
don't have a strong flavor due to the
refining removes the all the nutrients
and all the flavor almost all the flavor
um but uh they also have a high smoke
point so the smoke point is uh this
point at which you see a grayish blue
wisp of smoke the temperature at which
you see this um emerging from an oil um
and uh the smoke point of olive oil is
somewhere around 350 the smoke point of
the vegetable oils the hateful is higher
than that it's usually at the the high
300s or over 400 deep frying temperature
can go up to you know it usually starts
at 400 um and it can go up to
450 but when you're cooking something in
a pan your food would incinerate if it
ever got to you know if the whole aspect
of the food ever got to be 350 it would
be inedible but you can use butter and
you get that sear color and flavor at a
lower temperature which is actually
better for the nutrition because high
heat destroys nutrition so if you can
get something cooked at a lower
temperature tastes just as good or
better that is preferable to using high
heat mark it is so crazy to think
about the fact that here we are using
these o sometimes we being like sold a
story where it's like yeah it's got It's
it's really groovy it's really
interesting uh but actually the simple
thing that Dr Kate is pointing out there
is if you need to heat it to a higher
temperature you're literally cooking the
goodness out of the food right and you
can walk into a supermarket and that
eight is all there in a row in fact
you'll see them like with multiple
Brands and multiple versions and all of
that selling all different
characteristics what she's proposing to
us is it's literally
doing damage to our bodies and just if
if you if you take one step back here
this is a book that is peer reviewed
this book has like thousands and
thousands of reviews this is not some
wacky scientist in the back of a lab
somewhere this this stuff is legit and
frankly Mark it's very consistent with
what we saw in one of our favorite food
shows which was Michael Poland's in
defense of food he will talk about many
similar themes as does Dr Kate so I'm
I'm got to remember the the hateful
eight let's start there what was your
thoughts yeah yeah so as a quick
reminder of those hateful eights that we
just heard from Kate it's canola oil
corn oil cotton seed oil soybean oil
safflower sunflower grape seed and rice
Brown oil so all of those Mike they're
pretty high as you say you know this is
first of all a peer-reviewed and very
scientific book and what we're hearing
from Kate uh Dr Kate throughout the
whole of this episode is reinforced by
you know awareness of what's going into
each of these ingredients and that's the
key inside I suppose that we're trying
to share to our listeners here just be
aware of what's going into them because
that high Omega 6 content that's in all
of those oils not only can It promote
inflammation in your body but also when
you're actually utilizing it as a proc
as a cooking method you end up burning
the food and that for me Mike was quite
a big takeaway I didn't necessarily
understand the pitfalls of some of these
oils but to take it that step further
into how I'm actually utilizing these
oils whether it's in a pan or otherwise
it didn't occur to me that I was burning
out those valuable nutrients by cooking
at such a high temperature I'll be
looking at putting on my my frying pan
let's say to do maybe some salmon let's
let's choose something random and I'll
be looking for the convenience of doing
it in a certain time but what didn't
necessarily occur to me was maybe by
cooking it on such a high heat to get
that nice sear and utilizing some of
these oils I'm burning out the good
stuff
it was interesting right because she's
like maybe they're going to make it they
can fake it with the taste but they've
burnt the goodness out of it again oh my
gosh so what in in short though what Dr
Kate says is this is damaging because it
hurts and harms the cells but it also
creates inflammation in the body right
so what the crazy thing is just run with
me here I know you're going to go what
is Mike talking about here so she's
suggesting things like olive oil coconut
oil bottle and uh animal fats is
Alternatives uh one of the reasons being
is that they don't require such high
Heats but check this out one of the
animal fats that she likes is
Tallow but
talo it's a natural animal fat is really
really good to cook in but here's the
crazy thing the uh product I use for
face moisture face moisturizer is also a
Tallow based product because this makes
a very important
connection because we have this
sensitivity about what we're putting in
our mouth but we know that the the skin
is porous so if you're putting good
stuff in your mouth but putting crap on
your skin on your arm or your face that
stuff gets in your system as well so
here's the crazy thing you can use
Tallow as a face moisturizer as I speak
for all the video people Tallow went on
this face this
morning Shea but went in the hair as a
natural hair product not a single
chemical in the world I'll get you one
further the soap that I use is an
Ancient Ancient
soap it's called Aleppo soap from Aleppo
and it literally it's so natural it has
two products has a berry that kind of
creates most of the goodness in it
antibacterial antifungal and I clean
with it and I feel cleaner on my hands
or on my face when I use this natural
soap than when I do any other chemical
based soap it is crazy it works better
than the chemicals anyway I think the
point here is that once we become aware
of what is going directly or indirectly
into our bodies we can do a lot to
reduce inflammation improve health and
what we learn from Michael Poland is it
is clear that Western food diets have
more inflation and more cancer because
we've seen the test case when a
community lives off the grid and doesn't
have a Western food diet low diabetes
very low cancer Western food with the
preservatives and all that junk comes in
what goes up diabetes what goes up
cancer rate it's crazy Mark it's kind of
like why do we even have to like think
about this why are we even presented
with options but the reality is you've
got to take ownership for your diet do
so be better in your health you'll be
clearer in your mind and you'll do
better in life right yeah it's funny how
we've taken until now Mike show 269 to
really get back into this idea of diet
and what we're putting into our bodies
because it's so connected to our
mindsets to how we feel healthy to what
motivates us to go out and exercise and
get good sleep I think like anything in
life there's a balance you know if
you're looking for convenience the speed
the availability of certain foods versus
maybe leaning towards something a little
bit more natural that's going to out
that's going to have a counterbalance
isn't it and that counterbalance when it
comes to food and what we're putting
into our body can have very very
detrimental effects so I think right now
the intro the invitation I suppose that
we have for our listeners and members is
as you point out to be more aware of
what we're buying and putting into the
bodies of of ourselves as well as our
families because that value that you're
you're purchasing convenience wise may
be detrimental in the long run and that
Mike is such a such an a heart for me
because it's something that you just
come to expect from supermarkets isn't
it yeah yeah yeah there is probably only
one other ingredient that I want to talk
about for healthy life lifestyle and um
perhaps it's the healthiest ingredient
you could ever put into your mind body
and soul and I think that's becoming a
member of the M's podcast you know what
Mike I I don't know whether it made Dr
Kahan Dr Shanahan's book uh on deep
nutrition but I know that deep moonshot
thinkers will already know it and you're
quite right becoming a member of the
moonshot podcast is one way to Fast
Track yourself into feeling good and
being active so without further Ado
let's welcome in our members Bob Niles
diar Maran Connor Lisa Sid and Mr
bonjour Paul Berg cman Joe Christian
samela Barbara and Deborah lass Steve
Craig Ravi Iver R niikada and Ingram
Dirk vut Marco jet Roger Steph raw and
Diana Kristoff Denise Laura Smitty Corey
Daniela Mike Antonio Zachary Austin Fred
Ola Andy Diana Margie Jasper Fabian
guhong and Edward gu thank you so much
for being with us day in day out week in
week out thank you for having the
moonshots podcast on your shopping list
for good mental as well as physical
health and you know we are we really are
grateful for your contribution as
members and if you're Keen to become a
member head over to moon shots. hit the
big button become a member and support
the show but in the meantime Mark we can
now Switch and Go even deeper
into nutrition for funly enough the book
deep nutrition by Dr Kate let's go down
to a genetic level let's get right down
into the micro of micros what do you got
for us that's right so there's a big
part of Kate's book that we lean into in
a minute and that comes down to the idea
of Legacy so it isn't just benefiting Us
by taking ownership of what you e but
maybe it's the people that come after
you as well so let's hear a little bit
of a breakdown from Harry and Brett from
the me Mafia who chatting to Dr Kate
about Legacy and how to consider
changing your genes what you're saying
about jeans is literally blowing our
minds because I think that there's it no
it seriously is because I think there's
this misconception that you I like I
think about that book mindset by Carol
DW where there's like a fixed mindset
and a growth mindset and I think a lot
of people think about that with their
genes it's just you know your genes you
this it's a genetic Lottery you get what
you get you can't really influence it so
I can just load my body with processed
food and my kids will be unaffected by
that but you're literally saying that
the inputs of what you're putting into
your body are going to affect your kids
your grandkids Etc so that totally just
changes the incentives of how you should
be thinking about living your life
right I mean
props taking deep nutrition and Carol DW
mindset are like Moon shop favorites M
um I
know this is crazy good right because
what they're basically touching upon is
the science that our body is continually
regenerating so if you're putting bad
stuff in the next version of yourself
your skin or your bones whatever we're
talking about as it regenerates it'll
either be better or worse so let's take
a moonshot
attitude you can change the direction
you're on so if you feel that your diet
is not healthy
enough if you feel not healthy enough
through diet then you can make a change
and the great news is because your body
is regenerating at a genetic level all
the time you can make it that impact
really quick look at anybody I actually
spoke to someone today Mark who just
switched to a plant-based mostly
plant-based diet and eradicated alcohol
from their diet and had lost over 12 kgs
and I I looked at him I said I've known
him for like 20 plus years and I said
you look five years younger and he's
only just started doing this for a
couple of months and he just looks just
shining radiating that opportunity is
with all of us and we can make that
change not just at our faces at a
complete genetic level and that's the
good news like if you go deep on
nutrition with this book and really take
good care of yourself your best years
can be ahead of you and I think that's
fantastic news but M we got so much to
cover right and we're kind of down in
this very deep level of nutrition that's
why we love this book I think what's so
good is you've also got this clip that
actually gets into how our metabolism
truly does work so why don't you set
this up for us so we can keep this deep
nutrition going yeah there's a hard
truth I think Mike when it comes to how
we manage our weight as well as burn our
fat we've obviously spoken a lot on the
moon show about exercise and about
really prioritizing movement into our
world and as you already point out we've
covered Michael Poland in the past this
next clip we're going to hear from Dr
Kade really orientates itself around
metabolism which I think is a
potentially confusing space for a lot of
us nowadays when we think about what
we're consuming and what we're getting
out of it so let's hear from Dr Kate
again this time talking to us about
managing weight thinking about burning
fat but also leaning towards metabolic
flexibility and how that can be a
benefit for us all well let me tell you
something the that that is actually good
news is it is kind of there's a lot of
myths around weight loss in metabolism
and it is actually a myth that your
metabolism even has speeds and what you
expressed is exactly what made people
think just assume that their metabolism
has speed is because it feels like it's
harder to lose weight and it's become
easier to gain but it has to do with uh
your ability to burn your body fat which
is something Rel to metabolic
flexibility which is something that um
I'm sure Mark can speak to that as well
just it means that you need to be able
to burn your body fat easily between
meals because if you're hungry uh you
know between meals if you get hungry
between meals and you feel like you need
to snuck that is a red flag it's a red
flag that you're not burning your body
fat because if you want to lose weight
then going between meals should be your
best friend you should be burning your
body fat but most people are not and
they're not because their metabolism is
damaged by this stuff in our diet that
we're all eating in mass of quantities
called seed oils that nobody has told
you are bad for you I'm So Into the seed
oil discussion we are 100% spending a
bunch of time on that because I feel
like okay elimination of just the choice
of a certain food that's that's easy
right you don't have to get rid of all
oils but there are certain oils we're
eating that we shouldn't be but let me
ask you about that Mark because when I
when I looked at the Mark diet one thing
I did notice was um there are no snacks
on there so to Kate's point is that hard
because I I will say for me and I think
it's probably because I'm not eating the
right stuff it is very hard for me not
to snack between lunch and dinner and
like you I'm an intermittent faster I
know you don't eat before noon or 12:30
so I breakfast isn't really on the menu
for me most days although some days I
have it uh anyway snacking is really
hard for me to avoid so how are you are
you don't have that problem you go right
from lunch to dinner without having
hunger uh yes I I do that and you know
to fill in a little bit of what uh Kate
said this this concept of metabolic
flexibility really is the Holy Grail of
not just weight loss but Health if you
can develop metabolic flexibility if you
can train your body through choices of
food that you eat and types of exercise
that you choose to do if you can train
your body to become metabolically
flexible you can train it to derive
energy from whatever substrate happens
to be available so if you eat a meal and
there's carbohyd in that you can burn
the carbohydrates as glucose or as
glycogen in your muscles uh you can burn
the fat in that meal or you can burn the
stored body fat when you choose not to
eat oh mark this is like now we're
getting into the real stuff I must say
that one of the things I see as a
constant theme in eating healthily is
the timing and sequencing of how you eat
so for example I personally have
discovered that if I don't don't eat
before noon I'm mean absolutely great
shape in fact in just not having
breakfast again like I'm a 49y old male
so uh I don't need the nutrition of a
19-year-old so key thing is I'm sharp
and I'm good so I thought oh that was
that was a good step like nothing before
noon that's like a good maner I can live
by that but then actually something that
Kate and Mark sis mentioned in that clip
is it's also about avoiding snacking
because as soon as you snack in between
meals you're presenting another option
to your body rather than going to the
stored fat you're presenting new options
to burn from that now that's great when
I'm running or doing a marathon because
I kind of need that but yeah I'm not
doing that so regularly so like the the
key thing that you can embody here I
think is the choice of limiting snacks
in the house and at work don't even put
them near you if I if I go to Atomic
habits and you want to adopt some of
this thing do not make snacking easy a
full lighter of snacks a full bowl of
snacks in the office is only going to
encourage you to one thing I mean who
wouldn't walk past the snack bowl and go
M like trail mix oh there's a little bit
of chocolate than that but oh I could I
could use a little bit of that who's
who's counting right like it's it's
about
really habit formation to support the
choices that you've made and um I think
what we're hearing here is like avoid
the snacking sequence and time your food
and then my build on that Mark is you've
got to make it hard to snack
yeah I like that build Mike I think
you're right snacking is the downfall
for a lot of us myself included I'm
going to admit other things Mike that I
really lean into I know that you
obviously skip breakfast and that works
really well I think for those of us who
decide to have breakfast you can choose
to start with really nutrient dense
things such as eggs avocados maybe some
fruit and veg you know to really
orientate itself around giving you kind
of n uh fresh snacks that then help you
get into uh your day with a little bit
of energy but the other thing that I try
and put into my practice mic is to batch
cook you know something that Dr Kate
really leans into is the idea of slowly
cooking things because as we heard in
that first clip when you cook at a high
heat you can cook off a lot of those
nutrients so batch cooking making things
in advance to then kind of sit there and
relax for a few days is a a great way to
not run into on a Tuesday night oh I
need to cook but it's going to take me
two hours that's timing is often what
leads people to go and purchase maybe
prepackaged pre-prepared foods that as
we're learning today is not necessarily
the most sensible thing to do so if you
can batch a lot of stuff onto your
weekends and then prepare for the week
by get making those Whole Foods those
nutrient dense meals in advance that is
a sure far way in my opinion of setting
yourself up for Success so this
metabolic flexibility and this timing of
meals and and avoiding snacks and
planning your meal this is like
fantastic and it's going to lead us to
the next clip in a second but what I
want to stress
here is that if you wanted to you know I
I love this idea I have to be in bed by
10 p.m. right very simple if I get into
bed by 10 p.m. life is generally pretty
good the next day
I would say something that we practice
in our family is meal planning you
talked about batch cooking and by far
like a simple ritual would be on Sunday
make sure you go out get all the food
you're going to need for the following
week and actually do your meal prep so
whether you're talking about lunch or
dinner cook some or most of it
put it in containers put it in the
fridge or freezer Sunday night make it
like a a fun ritual that you or if you
have someone that you're living with
your family and partners or your
roommates can join in with because I'll
tell you what not only does it make it
easier to eat well when you have
pre-planned precooked meal prepped
healthy meals for the week here's the
other kicker if that wasn't good enough
so you do it all on your Sunday maybe
you have a glass of water while you're
doing hey like make it
fun here's the other thing you can then
make choices at the grocery store and
buy good quantities of food maybe that
is on sale or is relatively
cheaper and you put it into your batch
cook process so you've already
pre-cooked it for the week so let's say
you can pick up some great chicken
fillets cook it all put it with some
rice and some um sweet potato broccoli
make that all pre-planted so you got
dinner for the next five nights or you
know what if you put it in the freezer
you can mix it up so maybe your meal
prep is that you don't have the same
dinner every night but if you have a
nice backlog once it's been in the
freezer reheating is no problem so you
might have a beef dish or a uh salmon
dish and you might have some nice frozen
salmon in the in the freezer the point
here is if you take your Sunday to plan
that as a ritual you are setting
yourself up for Success not only
healthwise but it will make things work
for you when you're at the checkout at
the grocery store you can make decisions
like if a if a different produce is
looking really expensive maybe you dial
it back go for something that's a little
bit more affordable so I think that's a
win-win don't youa yeah I totally do and
to take that one step even further
you're right you reference maybe
sneaking in a little glass of wine to
help you enjoy that cooking process on a
Sunday I the key there is having a
mindful approach to the cooking really
enjoying the fact that you're preparing
those meals and use that as a a habit
that then rewards you in the long run so
making it maybe something that the whole
family take part in everybody you know
can smell the food get excited for the
week ahead and really building in that
gratitude for the food that we're
actually consuming because again I think
something that we lose in the balance of
finding convenient fast food is the
appreciation for what we're putting into
our bodies and with that to take it a
step further you then deprioritize the
goodness that you're kind of getting out
of it and you just think of it and this
is something I've been guilty of in the
past thinking of f food purely as fuel
rather than as a way of increasing my
health so rather than it being just
something to give me the energy to go
for a run let's actually prioritize the
things that I'm putting into my body for
longevity for
for feeling good and having good mental
health all of that ladders up to the
consistent answer doesn't it oh Mark I I
want to just you've really opened a can
of worms here let me take it to another
level so I've worked on this big project
many years ago and it was all about the
benefits of um eating at the table
together as
families so since then and just in my
general interest in in healthy eating I
can tell you there are are many many
studies that say when you cook and eat
together as family andor's friends you
have
insane uh uh benefits okay so it costs
less right but here's the other crazy
thing um if you look at the direct
benefit from cooking and eating together
emotional well-being belonging it's a
proven way of
de-stressing okay but gets even better
you want to take to its highest level uh
and I'm just going to read you from some
um some research here children who
regularly participate in family meals
tend to have F stronger Family Ties and
better emotional well-being it also
helps them develop important life skills
such as cooperation patience and
teamwork so it's like insane if you cook
and eat together like you're winning
at the wallet you're winning in your
tummy and you're winning in your hearts
that sounds really good I think the next
thing you want to do is figure out well
what do you actually buy at the grocery
store right yeah that's exactly it Mike
because right now our listeners and
members are probably thinking well hang
on the guys have referenced um oils I've
heard from Dr Kate talking about hateful
eight you know the guys listed a load of
oils that I should probably avoid where
do I start well good news listeners
we've got Dr Kate more time in today's
episode on deep nutrition now breaking
down for us a list of things that she
would recommend ingredients to really
consider and add into your weekly
shopping maybe to batch cook on the
Sundays so let's hear from Dr Kate one
more time this time leaning in towards
shopping lists originally I was like
give up the pantry I want to ask your
opinion on what I should give up but
like everything you just listed is all
over my pantry I don't think I'd be able
to avoid it and everybody out there's in
the same boat Kate so what what do they
do how do they avoid it's in bread it's
in Cracker it's in
everything so actually on my website I
have a shopping list that helps people
find alternative products that don't
have seed oils and one of my favorite
companies is actually founded by
Mark that way that way and because he
uses avocado oil in especially like mayo
and the dressings right because when
you're eating healthy you don't want
your salad dressing or the you know the
sauces that you put on your Healthy
vegetables or your healthy meals you
don't want that to be full of toxic fats
and most people have no idea that that's
actually what they're doing because
because you know most of the sauces that
are come in jars and most of the
condiments are just made out of the
cheapest possible stuff that the
companies can find which is always going
to be the hateful eight oils so um yeah
so so you could find more and more
products it is possible but you have to
know what you're looking for you have to
know uh to do this you have to know to
do it right like that's the the first
step is you need to know you need to do
this the second step is to follow me
again decide that you're going to do it
with her because if she can do it you
can probably do it right so you so
remember okay you like unrefined you
like unrefined you don't like anything
that says hydrogenated or any of those
hateful AES don't go for hydrogenated go
for
unrefined okay Mark let me show you what
I have got here I'm now sharing my
screen here is the list it's all at
drcate.com we'll put the link in the
show notes but here I want you to see
there it is Primal kitchen's avocado oil
mayo that she just realized but would
you check this out here's a list of all
the things that she recommends this is
one of the reasons we wanted to do this
show is this is insanely practical you
can just get healthier by following this
list I mean cookies and dough
there's options for that I mean I'm in
that's good
news so really practical right because
you can make this a template and this is
the only stuff you buy or some of the
stuff that you buy so you can start your
journey to being more healthy I mean
what an actionable um recommendation
here Mike you know Dr Kate's really laid
out very specifically on that website
all of those ingredients that she does
recommend so it becomes very very easy
for us obviously something that we
haven't really delved into today is
something that we've covered on previous
shows which is pairing consumption of
food with a bit of exercise and a bit of
physical activity that Kate Dr Kate
suddenly leads into that as well and
enhancing your ability to go for a walk
maybe do some like yoga or something
like that after meals is a great way of
stimulating and supporting that
digestion but to take that uh step
backwards and really lean into what the
topic of today is all about in terms of
food that we're consuming Suddenly by
being mindful by having a proactive
approach towards the shopping lists
towards being curious I think about what
is in the oils and what is in the food
preparation items that we purchasing
maybe we're purchasing just because we
always have maybe it's things that we're
buying because we bought them for years
and we don't necessarily even need them
right it's getting a little bit curious
Mike isn't it about what you've got in
your pantry what you've got in your
shopping basket and then thinking how is
that going to help me be proactive
energetic do my best work maybe being
present or relaxed with my family you
know there are so many uh connections I
think physically that we can connect
back to what you consume each day isn't
it so it really starts with the the
decision and the mindset to be as
healthy as you can be and once you've
done that I think what I hope we've done
in the show today is shown you there are
some definitely there's eight enemies of
our health uh no matter where you're at
right now whether you improve your
genetic health or decrease it the choice
is yours because they're always
regenerating so that's yours and if you
can avoid the snacks build the healthy
habits get that nutritious shopping list
together the path is there so it's no we
don't have to be Doom and Gloom like
there's no alternative there is a lots
of people people trying to live well the
question mark is where are you going to
start on your journey to improving your
shopping list and your
nutrition I I think I'm going to
definitely bear in mind the aspect of
heat and those hateful a oils I think
those are going to be something that I
can very quickly look in the pantry
remove anything that I think contradicts
what Dr Kate's saying but Mike I think
it's that that final link it's taking a
look at Dr Kate's recommended list of
food and really starting to incorporate
that into my weekly shopping so that I
can get those benefits from a legacy as
well as a current mindset perspective
but what about you Mike you know I know
that nutrition uh is very very important
to you and it contributes to good sleep
and so on what's going to be the
takeaway that you've got from today's
show uh definitely what she called me
out on is even if they're healthy I do
love a good snack I love um like raw
cashews
raisins and suas like rice crackers like
but what I what I realize is I'm
interrupting that metabolic process of
using stored fats versus new fats so
that's that's my
homeworker homework assignment thanks Dr
K well Mark I want to say thank you to
you and thank you to you our listeners
viewers and members too here on show two
69 where we went deep with Dr Katherine
Shanahan and her very very powerful book
called Deep nutrition we covered four
pillars of going deep on your nutrition
one avoid the hateful eight and if uh
you need some extra avoid the heat as
well the good news is that by avoiding
those and adopting good foods you can
change your genes you're always
regenerating and as you do that you can
train your body to be more metabolic
flexible so that means that you can use
the right sort of energy stores when you
need them you can be lean mean and out
there doing your best thing and when
you're out there doing your best thing
that means hitting the grocery store and
buying the right stuff so we even hit
you with a shopping list so that you can
put the right things into your body do
those things you'll not only feel good
in your body but your mind will be
clearer your heart will be more relaxed
and experience far less anger and
frustration but more than that you'll be
unlocking a whole chain reaction of good
thinking good living and good being in
your body and if you do those things by
golly I think you'll be the best version
of yourself and that is what we're all
about here on the moonshots podcast
that's a rap