Well, how's it going friends? Welcome to another episode of The Genius life. I'm your host Max Luke of you're a filmmaker health and science journalist in the author of The New York Times, best-selling book genius Foods in this episode of the show. I'm super excited to introduce you to my brilliant and very good friend. Kelly Levesque. Kelly is a holistic nutritionist Wellness expert in Celebrity health coach based in Los Angeles, California. She's worked with some of the top names in Hollywood including Jessica Alba Molly Sims. Chelsea Handler and Emmy Rossum, and she's the author of the book body. Love live in Balance way what you want and free yourself from food drama forever and over the course of the next hour. We're going to talk about a bunch of different things. But namely her Fab Four eating Paradigm, which tells you exactly what to look out for at every meal so that you can feel full and nourished healing your relationship with food while giving it the nutrition that it needs to feel great and age. Well, we're also going to go into her Fab Four smoothie and the reasoning behind why this combination of four special items works, so
For her and her clients. She's going to share with you a trick that you can do at home with a very commonly available piece of jewelry that you can use to kind of gauge whether or not you are in good health relative to how you were perhaps a few years ago. We're going to talk about Kelly's favorite protein powders the apps that she recommends to stay accountable to your dietary and lifestyle choices and so much more you guys this episode is a wealth of information and I have a feeling it's going to be one that you're going to come back to again and again, so before we get to it I recommend taking out a pen and paper and maybe even taking notes Kelly is just like a wealth of knowledge and you're going to want to definitely hold onto the insights that she shares but before we get to the show, I want to let you know about two important things one. The sponsor of this episode of the show is for Sig Matic. I want to give a warm shout out to them because they've stuck with the genius life since the beginning they make a line of fantastic products infused with medicinal mushrooms.
Everybody has their favorite for somatic product. I tend to like their lines made infused coffees because their coffees are instant so I can throw them in my backpack when I'm out on the road for a talk and they come equipped with lion's mane mushroom, which limited evidence suggests can help bolster cognitive function, which you know is very important to me. If you want to give anything that for somatic makes a try which I recommend you do head over to for somatic.com Max or use promo code Max, you'll get to save 15% off of your entire order. They're putting out new and exciting products all the time. They've got a protein powder that they recently released. They've got elixirs with all different types of ancient mushrooms that can assist with everything from chilling out to increasing your energy for your workout. So again for somatic.com Max or promo code Max, I'll get to say 15% off of everything on their website. The second thing that I want to tell you guys about is that I'm hosting a very special event with my friends at Bell Campo.
At the very beginning of October which is just next month. It's called meet Camp. Although they're calling it wellness camp because it's the first time that we've ever collaborated and it's going to be an unforgettable experience where you and whoever you want to bring with you. Basically go up to bel canto Farms Bell Campo is one of the finest purveyors of grass-fed and pasture raised beef pork and eggs and chicken that I'm familiar with up at the base of Mount Shasta in Northern California. And for an unforgettable weekend, you're going to get to hang out with me and Anya who you might have heard on my podcast in a previous episode learning vital culinary skills, like how to properly use a knife how to properly grill a burger over an open flame make perfect stakes and the like it's going to be incredible. If you want to learn more. All you got to do is go to Bell Campo.com / meet camp and if you scroll down you will see wellness camp with Max look of your October 2019. I
Highly recommend joining up for this there are very limited spots left. You're going to get to glamp under the stars in a luxury tent or you can bring your own tent for a less expensive ticket. Those are limited as well. But if you are interested in an incredible culinary experience and getting to really see where your food comes from and eat super high quality and healthful meats and eggs and vegetables and things like that for a weekend in Northern California it up. El Campo de Kamp's meet Camp to learn more and sign up. All right guys. Now without further Ado. I cannot wait to dive into this chat with the brilliant and beautiful Kelly Levesque. So strap on your seatbelts. Let's rock Kelly Levesque. What's up? How you doing? Hey, man. I'm so happy that you're here on my
podcast. It's always fun to hang out with you. And so exciting to be on your
podcast. This was like a long time in the making because where we go really far back. I feel like you're one of my first friends in the health and wellness
world. Yeah, I remember
Very when I was in New York and I was out there literally launching my book and I walked into in day and you were sitting there and we were like trying to meet up in New York. Yes, and I was sneaking out of my friend's apartment to go get food because I was just burnt out from interviews and stuff. And there you were it was like the world serendipitously wanted us to
hang out. So it was that the first time that we had met in person. We like texting before
that. Yeah. Wow. Yeah. That was the first time amazing. Yeah, and you and we were talking about your book and you it was you and dr. Paul. Yeah and animal. Yeah, and and we just yeah, we were like geeking
out. So awesome. You had this like I was sewing all you have this like massive like following online and you were like this celebrity nutritionist with all these like, you know, amazing actresses that I had crushes on my whole life and then you show up list. It
doesn't work out with cash. I know.
You would take you on a
date. I would totally take you on a date. Um, yeah. So anyway now that I'm blushing what are we going to talk about on this episode of the show? I feel like there's so much that we can cover. We've like been on a million panels together. But your I feel like you're most your thing is The Fab Four. Yeah, which is this really cool like eating Paradigm, which I think is really effective and so it's right
there. Yeah. So what I basically created was something that was positively reinforcing for my clients. I wanted them to think about what they should be eating not what they shouldn't be eating. I think we live in this world and when I look back at the early 2000 and even the 1990s, you're like everything was about a diet like what are you cutting out? And how are you depriving yourself? And instead I just wanted people to focus on Whole Foods and get with their body needed at every meal and as it turns out those four things also help to regulate over eight hunger hormones in your body.
Help your body naturally maintain its blood sugar balance and keep you from spiking up really really high and crashing down hard which also helps lower the amount of insulin flooding through your system. It's anti-inflammatory, its cellular carbohydrates, which we can dig into two, but basically The Fab Four is protein fat fiber and leafy greens or something deep in color so you could be someone who is Paleo and you're having you know, a grass-fed steak and you're having broccoli roasted with a little bit of avocado oil. So there's your fiber and something green and some fat and how can we add even more you know bang for our buck there? Can we have a mixed green salad to start? So it's always about helping my clients whether you know, they're pescetarian and they're having you know, lettuce cup fish tacos or they're out at a restaurant. Like I saw you want to tie the other night and you love that play So Good like
You had the Fab Four in your plate like you had like a curry sauce, which is your fat you had the salmon which has fat and protein Omega-3s. You love salmon - I love salmon and then you have those veggies on the side that are getting you the fiber and the phytochemicals that your body needs to protect itself. So when for me and when you look at the books out there about nutrition and you really look at the biochemistry, you need to get essential amino acids and essential fatty acids from your food no matter what lifestyle you're living and the fiber and greens piece for me was really about getting people what they needed in to proliferate their gut microbiome to really make sure that that healthy bacteria was continuing to survive and it's really interesting to see some of the research where you know, if people don't have have fiber in their diet so you can have strained eye off which means you're not passing that strain of bacteria on to your children. And so you're not only you know, it's important how much fiber our grandparents
And how their microbiome looks and what we're passing down is based on ensuring that we're not, you know, breaking it down with chemicals and prescription medications and all the junk out there in processed horrible food. But also that we're making sure that we're ingesting some form of soluble fiber so that that bacteria can proliferate so it I think of it as like it should be essential in my opinion. I mean sure I could have a debate with a carnivore someone on the carnivore diet and I would love to hear that. I like to look at that as like more of and dr. Wilco and I talked about this have talked about this in the past. It's more of like a we would maybe use that as a cleanse or something to really like calm inflammation and calm the body, but I don't know I want something that's sustainable and The Fab Four feels sustainable to me until I'm 90 or a hundred years old. It really makes me feel.
I have about myself whether I'm out at a restaurant and I'm ordering outer. I'm making food at home. You know, I'm always looking for I'm always looking for that mix. Not only just to get what I need but also to create wait, so whenever there's weight in the stomach and those stretch receptors, you know are affected then ghrelin comms so, you know, I have people out there just drinking juice or like barely eating anything and I want to be the I want to be the nutritionist with my female clients and I do have male clients to but I have predominantly female clients where I'm giving them permission to eat protein to eat enough food to feel full and and to really like look for the highest quality most nutrient-dense
Foods. Yeah. I love that. I mean the Fab to so two of the ingredients that for protein fiber and those literally I mean are the two most satiating tools at your disposal absolutely full. Do you find a lot of a lot of women are they feel like they don't deserve to feel that that sensation.
Bonus or they don't want to because it's an uncomfortable feeling or that it makes them feel like they're going to gain weight or what is it about
that? Yeah. I mean there's there's definitely a mental peace there. We're feeling full makes you feel bad about yourself. But what I mean, it's interesting because I reference Sushi full a lot with my clients. Like when you go eat sushi and you leave but you don't feel bloated and super full you can feel that way with the Fab Four. It's like whenever you sit down to a nice piece of protein and some veggies with a healthy fat, even if you're using a light starch like a butternut squash or a spaghetti squash, you're not going to feel that Thanksgiving full and that's actually a really calming good feeling and I think and I have seen it lower anxiety and stress with women if the prior past history of deprivation and yo-yo dieting, you know, I'm looking I'm looking at you know, there's intermittent fasting is obviously really really popular, but with women who have had a past eating disorder
I really don't recommend starting their day at 2 p.m. You know, I'm more of I'm more of a 10:00 a.m. To 5:00 or 6:00 p.m. Type of a person and I'll reference studies for them that that support that like there was one study that showed fourteen hundred calorie diet 500 calories at lunch and then it was seven hundred and two hundred the rest of the day and they did a swap where dinner was 700 for half the group and didn't breakfast with 704 half the group and the people who ate a lighter dinner that 200 calorie dinner actually lost twice as much it was like 9 pounds versus four pounds and then decreased all of their insulin their glucose, you know inflammatory markers and so I really like to give them permission to like fill up and feel good not spiking crash with something like oh waffle or Bagel. Obviously, we're not talking about that type of food, but to feel full and to feel calm
When they start to feel hungry, yeah, because I think they it's really easy to get caught up in all of these fads and not actually question. Is this good for me or write for me with my past health history or how I eat in the past because what I was seeing clinically and when working with clients is to p.m. Would hit and these girls would overeat or or eat. A lot of processed foods are a lot of high carbohydrates and we see when you're fasting and then you go to actually feeding if you're eating feeding on a high glycemic meal inflammatory markers in glucose go higher than if you would have just had protein a few hours prior. Yeah. So yeah, long story short. It really is just like working with clients and finding out who they are as a person and helping as a consultant just looking at their day and saying well we could, you know, you could hit your goals by just bringing dinner to like the hour that my grandma eat. Yeah, you know, it doesn't have to be rocket
science. That's what I try to do. I try to eat relatively like
I used to when I first became interested in intermittent fasting I was less convinced that the window mattered like where you were to place that window in terms of your day. Like I would eat from noon to a p.m. Sometimes I would wait until 2:00 p.m. To have my first meal and then I would go in till 10:00 p.m. But I think I'm you know as the data continues to come out and it's like an evolving science as you as you mentioned. I'm more convinced that it's better to skew that that eating window earlier in the day. So like, you know Katie NSYNC. Yeah, I mean what diurnal creatures right so I'll eat from maybe like 10 a.m. To 11 a.m. To maybe 7:00 p.m. Or something like that.
Yeah. I mean, I love that like you can feel and I also even just having that window like you said say it's 10:00 or 11:00 to 6:00 or 7:00. I can give my clients Freedom with more in quantity and calories. And as long as they understand the a little bit of science behind it and they understand you know that they're kombuchas.
To cause the release of insulin and might cause them to have an elevated blood sugar and a crash, you know, they're just there are things sometimes that come up where I'm we're just adding a module latte from you know, this fancy hipster place in West Hollywood without realizing it's a barista blend almond milk and it has like fillers and emulsifiers in it isn't high quality. Matcha, but it's got a cool place to take a picture is maybe not the best option for
them. What's the difference between I feel like there's being full and feeling satiated and being
bloated. Yeah. I mean, well, I would say small intestinal bacterial overgrowth aside. So if someone has sibo and they feel really bloated all the time. I would say we need to probably need to see a gastro or a functional MD and really get checked do a breath Tech test to check for that. But generally, I think personally like bloated for me comes with processed carbohydrates sugar or alcohol and if I pull that from
Clients diet. It could even be for some it might even be grains or beans like it's really depends on the person. It really depends on how those are processed or they sprouted. What's the quality right? But if we're pulling back to to Really those healthy pasture-raised proteins vegetables even cooked vegetables vs. Raw vegetables and healthy fats and they eat a meal. They really shouldn't feel bloated. Yeah, you know, and I think people automatically assume all they're going to feel bloated if it's a fat and salt heavy meal and that isn't always the case at all, you know, that can actually make you feel calm and satisfied. Right? So fat can initiate the release of cholecystokinin fiber will double it. So what good tck tck. Yeah. So for instance, you
can have never heard of sit here. She's again just oh you don't
speak on that cholecystokinin. Yeah. It's a site ID hormone. So it's released with the presence of fat and
And when we're eating a fiber-rich diet, we actually can double the production. Well, so it's yeah and it's funny because I'm not a I'm not a high-fat diet. I just have had so many clients in the past whether they're open about it with their friends or not, eating, you know, steamed broccoli and a lean chicken breast and I'm like we could all feel a lot more full if you had a little bit of like, you know, pesto with that or if you went for a salmon or a grass-fed beef over this like quote-unquote fat-free chicken breasts. Yeah that looks like the things that some of us stick on her boobs for a
dance party. You know what we call that is so funny. I had a chat with you'd love this guy Chris Master John. Are you familiar with him? Yeah, one of my favorite nutrition experts and we talked about the lean chicken breasts diet, which is like what any healthy eater over, you know of the 80's and 90's would have basically focused on for their primary source.
Protein right like the lean chicken breast because lean protein was like what we want to do to avoid the nasty saturated fat and cholesterol things like that. Right? But there's so many problems associated with that diet. I mean, first of all, you don't get the healthy fat but I mean what we talked about was like the lack of
collagen vitamin D B vitamins, like all the good stuff that you get from. Yeah salmon or grass-fed beef or even egg yolks. I mean
healthy fats the animal
fat people are so afraid of
it. What so how do you when you get a client and you're just starting to initiate the Fab Four like how do you get them to start eating more fiber so that they aren't bloated because I feel that sometimes if you just plunge right away into like eating lots of, you know, more legumes or more cruciferous vegetables, then you can get that like bloated feeling.
Right? Right. So one of my favorite fiber sources that I don't find adds a lot of bloating as Acacia fiber so Acacia fiber is from the acacia tree. It's a powder and I don't do
Like I obviously do use protein powders majority of the fiber and some of my smoothies are chia and flax. So but Acacia fiber is really interesting. I blended it into dressings and in on smoothies, it's a hundred percent soluble fiber and it with 2 tablespoons gives you 10 grams of soluble fiber. So even just like one tablespoon into a dressing or into coffee is great. And what's interesting is when you look at it the majority of Americans get 13 to 15 grams of fiber a day, you know, our ancestors got close to a hundred the USDA recommends 30 grams, but majority of us aren't even getting 30 grams. When you look at how hard it is to get even 10 grams of fiber in one meal for a lot of us that stuff. I we go to air want a lot and we get that protein meal and it's like we're so so lucky that we have that grocery store close to us over by me on the west side and over here by you and we hope because
You such quality things, but when you look at that, even that little meal, you know, a cup of broccoli is four grams of fiber. So we're trying like we're having this meal with protein and like two servings of vegetables and broccoli is a cruciferous vegetables. It's higher in fiber. Then leafy greens or Zach you have two cups of spinach and get like one to two grams of fiber. Yeah. So people are really surprised to hear when they're having just like a regular leafy green salad that they're only getting a couple grams of fiber. So I look for things like, you know, I'm an equal-opportunity vegetable eater as long as it's not like I guess peas or corn most of the time I like everything. So whether it's like out at a building a salad at a salad bar like an air one or you know a sweet green for me or whatever I'm looking for. Okay. Can I add like shredded carrots and broccoli and cucumber and tomatoes and I'm looking for all that color and all that fiber because I know how hard it is to get
there.
What about so I mean like sometimes I'll talk to girls like so when I eat lots of vegetables and I can eat a whole bowl of broccoli for example, and I don't feel bloated. I don't have any digestive like symptoms, you know, but then I'll talk to some people just conversationally and you know, it turns out that for a lot of people cruciferous vegetables can cause like gas bloating. How do you I mean handle those like individual scenarios where somebody doesn't feel like they can tolerate cruciferous vegetables
for those that don't like tolerate cruciferous vegetables from my digestive standpoint will use other vegetables like asparagus and cucumber whatever they feel most comfortable with. The last thing I want to do is sit down with the client and be like but these are the benefits of sulforaphane. Yeah, or I'll just say like hey like arugula is a cruciferous vegetable and that's a leafy. It's an easier leafy green and you can get the benefits. They're like my whole goal when sitting down with clients is to make them feel really good about the choices.
Making not bad about the choices. They're not making and I think you know to each their own. Another thing to consider would be whether you work with a functional and z or you do a hydrochloric acid test on yourself a lot of a lot of the women. I work with are type-a overachievers who are really stressed out and when doing a hydrochloric acid test with either functional MD that I reckon refer them out to or you know, they do it on their own a lot of them are surprised to see that, you know, it takes them three or four pills before they even feel warm, you know, or even just adding a digestive enzyme for them might be supportive. You know, I'm not I'm not in the game of recommending a bunch of supplements. I like to have diagnostic testing and blood tests and a functional MD on my team when we're making those recommendations. I'm really a minimalist personally like a good multi with bees and Omega 3 D magnesium at night maybe.
Digestive enzymes if I'm feeling really stressed out. I I'm pretty I'm pretty minimal when it comes to that stuff. I really like to get it from my food. But if I'm having a problem or if someone's having a problem that I don't feel like we can fix by either eliminating some foods or adding some simple supplementation, then it's I'm all about getting them to someone who can really get them their own, you know, kind of like a workup on their
body. Yes is really important super important. So yeah, I mean so not being able to digest certain foods could be a function of like just not having enough stomach acid. Yeah,
absolutely. So and people are so afraid of stomach acid, right? I mean like acid reflux. Oh my gosh. I have too much stomach acid. I'll just take a proton pump inhibitor like an ass effects are a Prilosec ER and I will shut down proton pumps in my stomach that release hydrochloric acid. That's a huge problem. You're talking about not absorbing calcium. Your you're not absorbing the nutrients from your food. You're not digesting and breaking down your food your, you know,
Probiotic bacteria that lives in your gut is not it's not fermenting it the right way. I mean, it's it's that's a Band-Aid fix that's going to cause major problems later. Yes. So for me, it's like the importance of stomach acid first. You'd want to make sure the lower esophageal sphincter doesn't have any type of hernia and completely closes. But another thing to remember is the the suction and the actual closing of that sphincter happens because that the acidity of the stomach is so high. So if it's not if you're not having a strong closure there you might actually be low in stomach acid and having acid reflux. So that's what functional MDS will look at. They'll actually supplement with hydrochloric acid you feel like you have acid reflux. Why would you why should you be taking acid? But what they find is acid reflux goes away. Wow, so it's all that counterintuitive stuff that I get really excited about and like, you know, like to have people who see like, I guess a
Chanel MD really sit down with a functional MD and look at like maybe like what is the issue? Like I just had a client the other day and she has polycystic ovarian syndrome, which is insulin resistance manifesting itself in your ovaries. And and you know can it's the number one cause of infertility and her blood tests like a regular Quest Diagnostic basic Bare Bones blood test shows over glucose is fine or A1C is fine, which that's totally other story why that might not be the best diagnostic tests. But like looking at that she's fine. I was like, you know what you're having a massive amount of anxiety anytime you anything that has like a form of carbohydrates and I want you to use a glucometer and we got her glucometer for 50 bucks from CVS, and she tracked it and ten days ago this happened and she texts me over the weekend and she's like my blood sugar is up to 170 two hours later. It was 210. I was like, you need to call your doctor. We're not even in pre-diabetic State here.
We're like in a diabetic state, but she has such hyper like her body just hyper response blood sugar jacks up really high. She's producing a bunch of insulin. She's crashing really really hard but it's staying elevated for a few days. And you know, we know that elevated blood sugar and women especially is is really hard on the brain and you know, and that's scary but her diagnostic testing is showing. Oh, she's fine. We're blood sugar. You know, we're fasting blood sugar the day she took her Quest test when she was eating probably clean leading up to it isn't 85 nothing that would flag a doctor to be like that's really high for fasting blood
sugar. Wow. So she's having all those like postprandial spikes like those
like, yeah. Well, so we were testing so we would test fasting and then I oh I have her test like right before she eats just to get a Baseline and then we'll do an hour two hours and three hours after her meal and every now and then I'll do that with a client. I'm not
Like I said, I really don't want people to feel like they're on a diet or feel anxiety about the way they eat. That's not what I'm looking for. But if I have someone who really likes numbers and really wants to understand how specific Foods affect them because you could eat two beats and I could eat a pizza and based on our digestive juices are you know, like everything that's happening digestion and we're chewing like what is our gut microbiome look like what is our what our hormones like the effect on us individually as so drastically different and so that's the cheapest way and the most accessible way for me to give my clients a little more information. Yeah, and you know, it might be something where her doctor might recommend something like a metformin. So we're waiting to find out what his recommendation will be and I don't you know with my past life being in like Western medicine and medical. You know, I my first job out of college was Pharma talk about love and others really kill yourself.
I'm just kidding. It's it was a it was it was my way of scratching the itch of nutrition because I got to read studies and explain them to doctors every day. But but yeah, I mean I just it'll be interesting to see I'm not I'm not totally anti medication when it comes to certain things that can that can support people but it's been a great learning, you know for us to see like how she really is affected and these were grain-free tortillas at a taco party that she had wow. So we're not talking she like went off the bandwagon and like dr. Pepper and Funyuns which in my past life would be great everything. I know
about your past life. Let's so how did you get? How did you what made you decide to go down the path that you went down like and become a nutritionist and yeah, you know the Kelly the be well by Kelly that we know of today, like what give me sort of like the
backstory. Well, I called my dad the summer before my senior year of in the summer before my senior year of college.
College and I see and I started crying and was like, I should be pre-med or an art dear Kinesiology. Like I had taken nature of human health and disease and biochem and I took I saved all my Sciences for junior year and then had a meltdown and was like, this is what I'm obsessed with. I knew that I always loved health and nutrition like my favorite class in high school was health and I read all the books and I had shape and Women's Health and all sort of the light touch points delivered to my house when I was in high school. I read I Cans in South Beach and that I was getting little bits of scientific information along the way through those but I mean nature of human health and disease was the best grade. I ever got it. I see wow. And so then I called my dad and he was like, yeah. Well, no, unless you want to pay for it yourself was your dad a doctor? No, my dad's an entrepreneur. He's ours. So my dad yeah owns like
George facilities and Tow yards and a Carl's jr. Wow random random
stuff. So did you have you were just net you had this natural inclination towards Health Science was there pressure from the parents to become like a doctor or
know there was pressure from my parents to be in business finance and end up in real estate got it. So I remember the summer after my sophomore year of college. I worked for a real-estate like some big commercial real estate guy and I basically like printed and organized like property pamphlets. It was the worst ever. So but it you know, it really solidified that I still really love this stuff and I could make it a career if I wanted to go be a doctor but I didn't think about the career that I have now is being even an option, you know, when I think about sitting down as a consultant with clients and just looking at their day and seeing okay you travel for work or you're at home or you have kids and I'm really working on those daily strategies.
To implement healthy eating like where we talk about the things like intermittent fasting and their blood test and the initial consultation. But what I'm really doing on the day to day is going well. If you can't make dinner, can we make a healthy PDF menu from places like Erewhon or maybe for you? It would be the Thai place, you know, that's clean and and in your it's not that clean on emotional state writing down what we would order if you were to take care of yourself in the best way and then instead of getting on Postmates and ubereats and finding yourself down a rabbit hole ordering a pizza you look at your healthy menu and how you would quote unquote love your body through action. Like that's really important to me the whole theme of my books is body love and it's not about being the person who looks in the mirror and goes I just love myself like no you gotta like show through action that you love yourself. Like are you working out? Like are you put are you giving yourself the good inputs? That's how you love your body because when you start to do that, it doesn't matter what size you are. You look in the mirror. You're like hot damn, you know.
What do you think about this movement towards like the the haze or healthy at any size? Like what are your thoughts on that? You do encounter
that? Yeah, absolutely. And I think if my clients feel strong and they are eating healthy. You can be healthy at any size but that really comes down to blood testing to like, what is your C-reactive protein? What is your interleukin 6 like? What are these inflammatory markers? Like, what's your blood sugar? How are your female hormones? Like I'm looking for I'm looking for data to show me that right. So
is it common I mean, can you see somebody I mean because you said, you know, the word any has big implications no pun intended. If you see somebody who's severely overweight is it it's not very effective. See good. Good blood markers. No, no,
unfortunately. Yeah, I mean, but it's different between it really it's just not as common. Hmm. It's just not
Comment.
Yeah, but I also have seen very quote-unquote thin looking individuals with really high inflammatory markers and really poor glucose control and you know, they've grown up genetically being able to handle whatever they eat and they never learned how to take care of themselves and they never learned how to eat healthy protein and vegetables and they've been really stressed out not a lot of caffeine and it shows yeah and that that person feels pretty bad about their body to yeah and someone who maybe is a larger size looking at that person saying, oh they have nothing to worry about and like that's you know, they don't understand I look at both of those blood tests and would rather be a size 8 than a size 2 if the size 8 has good work good sleep habits and works out regularly and feels happy and less anxiety and eating healthy and taking care of themselves and getting their body what they need. So
I think that's where for me it really like body love like at the end of the day is about like, how are you loving on your body with what you're eating what you're doing what you how you talk to yourself? How you put your do you put yourself to bed or are you benching Bachelor, you know ask yourself. So I don't know. It's just I just really want to help
ya know. It's a crucial point that you can be totally you can be thin and you can nonetheless be metabolically obese. You can be essentially based on the inside and you can be you know obese and then you can have I guess markers that that show metabolic Health, but I think even if you're overweight you can absolutely make shifts in your diet that even independent of calorie intake energy balance and weight loss you can you know start to shift yourself towards a more positive nutritional status. For
example, yes, absolutely. And I think that that
We talked about you know, the experience that you went through with your mom. And when you think about what it means to live this life you we all want to be functioning like brain body when we get there at that later point in life. And so these like Quick Fix change something for right now sort of things. It's like consistency will always outpace fads like use these little fads has tools see if they're working for you personally add them into to change, you know, your blood tests or to feel better, but don't live or die by the those little tools I think the real with the real rubber hits the road when we're consistent with just bouncing off the midline. Like I talk a lot about a pendulum ball with my clients because I have those clients that will go to Coachella rage eat it all the like food vendors not sleep and then come back and they want
To put them on a cleanse. Yeah, and I'm like the bumper on the bowling lane. That's like no like you just need to go back to being consistent eating cleaning eating clean. And if you want to do something drastic, like shrink your eating window to my grandma's hours, you know ten to six work out in the morning put yourself to bed early that the next few nights after and then let's check in with how you feel one big big marker for women as we a lot of us were Rings. It's very popular for women to wear multiple rings and I always use that like, how are you ring spinning right now? You know that's always an easy tool to to see like how much inflammation is happening how much water retention is happening. Where is like, you know our sodium potassium balance and and so that really that's like a little thing that I'll use but it's very tempting especially in past yo-yo dieting mentality to come back from a weekend like that and go like I'm going to do a juice cleanse or I'm going to only eat one meal a day and I'm in a joint a boot camp.
And I'm like, whoa, let's get consistent because we're not going to make those aggressive choices that Coachella and come back and try to do an aggressive cleanse if we can just sort of swing off the midline and its really popular. It's really something that went like a lot of women that I work with want to do is they want it to be a perfect day where they're controlling everything perfectly their food food is so emotional like we grew up. I mean, I don't know. I'm pretty sure it probably in the same way. Like my mom would be like you scored three soccer goals. Let's get you know, 31 Flavors, you know, like you got an A on that test like I'm making you whatever, you know, I my mom used to fry. I mean, she still does like tacos in vegetable oil like taco shells and taco chips and every time I come home, I'm like Mom we can't do this, but the fact that my mom is like putting spinach in a smoothie instead of cracking a red can of Coke.
Morning, like I'm making I'm making strides with her health, you know, and it's meeting people like my mom halfway and saying like how can we look at the things that are really creating inflammation in your body or might be causing break down and make swaps. Yeah, and then we'll go for those reach goals of like quote-unquote perfect day, but like wellness is totally unattainable there is so no such thing as perfect. It's always like what how are you enjoying that Journey?
Yeah. Can you speak a little bit about because you're a nutritionist to the Stars like you work with like people who were on the cover of People magazine all the time like
you were just in People magazine and I don't know what you're
talking I was is I was pretty I mean that's two blushes in one session. That was amazing super grateful, but you okay you work with like we you know, Jessica Alba who so there's like this like level of I feel like the common perception that people have is that the bodies that they have in the health and wellness that they have is like on
Hannibal what's like the secret sauce like is it that they get to work with like brilliant people like you who are maybe like hard to reach for, you know an average person or not, or is it that they work with the best trainers or is it like simple things that people listening to this podcast can do an integrate is it like
it's it's just the consistency like this they get to Outsource their to-do list. Like would you eat healthy and work out if Maxim trainer showed up your door bang bang bang bang bang Max. Let's go work out. Like you'd have to go work out you signed up like some of them, you know the ones that don't get the bodies that they want and we're not meeting maybe I have like specific goals for a role and I'm we're getting measurements done and they have a catsuit to be in or something like that. Like they have deadlines. It's their job. Let's keep that in mind like most of us have jobs that require so sit behind a computer at a cubicle really the most unhealthy type of job right there job it in.
Requires them to kind of look a specific way. So there's one thing but to it's like it's like people who hold them accountable. So I'm always looking for I mean even in my personal life ways that my friends or other people can hold me accountable or if I'm having a hard time doing it myself because self motivation it's one of those things that we can get discouraged. Like I have clients who get on Instagram and look at other hot girls and or these attain what the bodies they quote unquote want and they get discouraged and go eat cookies versus getting going to the gym, you know, so it's really getting tribal and using your community to support you. I think that your community can be so valuable and they might be paying to have someone help them work out or give them a facial or a chef that makes them meals and I might be talking to their chef more than I'm talking to them, but it's really easy to implement something when it's easy. Yeah our when you have accountability and so
Always looking for ways to hold other people accountable Ike I use this. I just started using this app called Spar which my friends Blake and Kyle started and what this app does. It's like Snapchat but it's video check-ins. And so I'm doing a Fab Four smoothie challenge. We have to drink your smoothie by 11 a.m. Well and it's 21 days. And guess what if you don't drink your smoothie and just post the video like I wore my retainers in one video. I mean, this is like it's not it's not trying to be cute. You can just post the Smoothie it's accountability. If you don't post it you pay for bucks because you missed your Fab Four and so then all the winners we split the winnings. So what ends up happening is they get greater than 90% follow through from people using this app. So there are things like that app, which can really help people and hold them accountable or maybe you're like I want to do breathwork or meditation like for me personally, the meditation apps don't work that well, like I just it just feels like another thing on my to-do list where I love the app.
Which is Brian Mackenzie and dr. Huberman and it's a breathwork app, huh? And you depending on which one you click you can do breathwork to feel focused or to prepare for sleep and it's like a couple minutes. Well, so those type of things that either can support you because they're giving you the tools or they're giving you the accountability. That's all that's all that they have that you don't yeah, you know and it doesn't have to be a chef that's costing thousands of dollars. Like it could literally be you and your friends getting on the spa wrap and saying let's do meal planning every Sunday for a month. Let's do it together and like you have to post your you know, your pre-made meals on Mondays and Thursdays and you're cooking for in three days, you know increments that wouldn't be that hard and if you're doing it with your friends and you got excited about it. Yeah, you would just do it and be done.
Yeah, so true having people that you're accountable to and if you don't have friends in your life that are going to hold you accountable.
Double and demand better from you. We're the best of you then use social media use an app use whatever you've got to yeah to stay the
course, right? I mean I've had people like I have a client who decided like really wanted to get into Pilates and kept like kind of falling out like she just has like to it one day a week and I'm like, this is the kind of workout where you have to get really consistent with it because you're not you're not lifting really heavy like and your your I really feel like this is something that you would have the body the quote-unquote Pilates body if you got really consistent with it, and she just couldn't do it and I'm like, you know what you're doing a teacher training. They require you to be at the studio four days a week and then do like teacher training hours. Like if you love it that much why don't you just sign up for it and now, you know fast forward two years later. She has a reformer at her house. She's teaching personal. She's on a reformer every single day. It's her she always wanted it but it's just getting over that hump and then getting the
momentum. Yeah, so it's amazing so it's not
I like the fact that they're all I mean having money helps but it's really consistency. That's like the secret sauce.
Yeah. I mean, I think the things that like stand out to me that they might have that you might we I say you but I'm like in my two bedroom apartment with no nightstands, you know that that I might not have would be like, okay, they they may have purchased an infrared sauna for their house. They may have a chef that gives them their meals, but I'll tell you right now and Maxwell to like if you want to do intermittent fasting get up wait a few hours before, you know workout first eat after like and have an early dinner did it like, you know, and there are things that I've used in the past like they're these little containers on Amazon with a lock and a timer so I'm not above having these clients having my clients buy these things for their Pantry because they'll put their kids snacks in it and when their kids bedtime hits they set the alarm on the top of this little container and it locks them out of their kids snacks the time at the time they decide that exists. Yes
a
Or that locks for a set amount of time. Yes. I feel like that would also be amazing for like your to put your smartphone in absolutely like a Shabbat from your we should we
should totally do us part challenge with the Locking food containers for your phone
to know the net like what's the name of it? So people can
guy it's on my Amazon list. I'll send it to you for the show
notes put in the show notes. That's
amazing. Yeah. So people like people ask me like why I should be able to do I should be able to not eat goldfish and I'm like no offense, I grew up mowing down goldfish watching tjf all the way through junior high. So if you have that nostalgic, I know what that tastes like, it does taste like fake cheese, but I still want to eat it. You don't need to feel bad about yourself about that, but it's like no you wouldn't tell an alcoholic to go have a soda water at a bar. You know, it's like they have to get over that hump of being non emotionally attached to that. And so a lot of times I'll take someone and I will kind of like slow them out of their emotional
Art, pull them out in a slow way. So if I have someone who drinks Coke I might say, okay, let's switch to Z via now. Let's switch to a you know, something like what we're like a sparkling water that uses just a little bit of fruit juice or Citrus and and then they're not as emotionally attached to the soda are scared of it for sure, but they're not they're not having that craving weather driving home from work and I like I'm going to pull through fast food to get one, you know, so it's that or it's cold turkey. There's two ways to do it and it depends on the
client. Yeah. I personally feel like I have to quit my trigger foods cold turkey. Yeah because it's want you know, I have used the metaphor. It's like breaking the seal for me. Once I've had like, you know, but just give me an example one of Crosby's Donuts. What about these Donuts cookies or e or like, you know, just cracking open a pint of like, you know ice cream that's like marketed as healthy. I can't eat just like a court. I can't eat the serving size. It's like impossible. No, I know you like half the pointer of the whole point, but for me, it's very easy to not break.
Seal when I'm at a restaurant and the Bread Basket comes I can totally easily not try the bread. But once I try the bread it becomes exponentially more difficult for me to moderate my
consumption. Absolutely and that's so many people too and it's and it gets to the point where I will tell a client like if you don't feel like you have the self-control to not have the bread it you might think that it's annoying but you sit down you look at the waiter and say we're not going to have the bread things. Don't even let him put it down in front of you because I mean, why are you torturing yourself like that and trying to show that you're mentally strong against these highly palette what you call highly palatable Foods Max like that is
Yours going to get up after having a bite and then mowing half the basket and feel really bad about yourself. Yeah, and that's not how you should feel about your food because you have begged better bigger things to do that don't require you beating yourself up about your food choices. So let's not put things in front of us that are going to make us feel that
way. Yeah, one of the keys of your one of the sort of key stones of your protocol that seems to be something I get a lot of people, you know asking me what I think about. You know, you're Fab Four smoothie. Yeah, but it's something that your clients begin their days with and yeah, tell us about that. So what is this fat for
Smoothie? Well, so a couple things I started Consulting in 2012, and this was at a time when it was the juicing craze and smoothie bars were popping up everywhere. And what I was seeing was a banana blended with a date with a tablespoon of Goji berries, some granola on top might sweetened with agave. And if you wanted to add protein the plant-based protein was an option to add well, you know,
So what I saw was this complete misunderstanding of how our bodies worked on a biological level and what would happen people saying? Oh, it's fruit is good for you. I'm like, yeah, but we realized that most of the sugar that you eat is coming from beets, which is a vegetable like, I mean not that's over exaggerating. But when you're blending it up all that fruit and it's highly it's sort of like pulverized out of its fibers so and accessible to overfeed bacteria spike your blood sugar. You're basically going to ride that roller coaster up and crash down and you're going to be really hungry. Yeah, and if you're white-knuckling it to lunch most of the time I find that clients are looking at each other at their office and going like what are we ordering Postmates for lunch and they're wanting these things like pizza or like something that's going to make them feel like their blood sugar's coming back up. So I try to pull people off that roller coaster and I did that with the Fab Four smoothie. I just sort of like rang the bell on that. These were not healthy foods that you know that these smoothies and
Juice cleanses were not probably great for you because it's just easily digestible sugar. Yeah, and how do we actually make ourselves feel full? And how do we make a whole food smoothie? So what is in it is The Fab Four, so we pick a protein, you know, I've used collagen which is high in glycine, which is great for synthesizing a new collagen inside your body. I have used bone broth protein. I've used beef protein, which I'm really obsessed with right now a kind of percent grass-fed beef protein from Sweden which gives you all your branch chain amino acids plus seventy percent of the protein in there is collagen. Well, it's a powder it is and the best part about it is when you take when you try to get beef protein it all it is is boiling beef down with hot water and dehydrating and so there's not a chemical process where if you look at like some plant-based proteins you're talking about chemical extraction via, hexane and you know, there are people out there that are like, oh, my plant based protein is really clean and super
It for you and I had a whole lot of P bass protein. I was going to come out with and I was gonna sell because I wanted everyone to I wanted to include everyone and I want my vegetarians and vegans to be a part of it and what I realized getting pregnant was I didn't feel comfortable using it. And so if I didn't feel comfortable using it pregnant, why would I recommend it to people out there like you can make the choice to use that or hemp hearts are a natural Whole Food form of vegetable pays protein, but if I were to come out with a protein, which I am coming out with a grass-fed beef protein because it's something that I that I can use bash has eczema. I can drink it now. So it's a try it. Yeah, I'll get you some don't you worry damn, but you want protein and what I was what is in that smoothie as I just want 20 grams of protein. That's what the majority of all of the studies out there show that like that's when people start to feel full and and so that's what I was looking for. And what ended up what why the Smoothie formula is pretty popular is
If you think about it, I was working with clients who weren't having any protein the first meal of the day and they were still feeling hungry or they were having an egg like one hard-boiled egg.
Yeah, like six grams per why
I'm starving, right? You know, so so it has protein then it has a healthy form of fat. So the formula is your protein you pick your pick whatever protein fits your lifestyle fat. I like whole food fat that comes with fiber like avocado almond butter cashew butter coconut coconut yogurt coconut butter which sort of taste like frosting if you've ever had it so good. Yeah and then fiber like Chia flax Acacia someone else to use cauliflower Frozen cauliflower rice. We have clients who's that and then leafy greens spinach kale arugula basil, you can use herbs whatever you want. But I'm just looking for that. Phytochemical content That's The Fab Four. That's the basic Fab Four smoothie what I say if you're going to add fruit.
It needs to be limited because if you're putting two to four cups of frozen fruit in your smoothie and pairing that with fat and pairing that with protein. It's it's just not going to create the environment that you want. You're going to have the insulin release a pretty massive one. You're you know going to overfeed gut bacteria you're going to have you know, the increase in lipoprotein lipase and decrease in hormone sensitive lipase and that's just going to put you in an environment where you're going to gain weight. So if you want to make a smoothie and if you want to have fruit in it, we need to keep it to what would be a traditional serving size. So that's kind of my
Mo. I love that. I I find that when I put lots of fruit in a smooth side, which I don't do but I find that one if I in the past when I'd had smoothies that were just loaded with fruit. That's really when I want a smoothie would make me bloated. You know, where as I can here. It's just like that the the fructose and the yeah.
Well, I mean in there are clients. Yeah, there are clients. I have that are even fructose intolerant and you can find out if your fructose intolerant with a breath
test. Yeah, and we have a limited capacity to digest fructose. I think it's something like 25 grams in the small intestine. Yeah and fructose is fruit sugar essentially, you know sweet fruits especially tropical fruit is loaded with
fructose. Yeah. Yeah. No and it's it's something that I'm always like I'm doing the Smoothie challenge in this bar app right now and it's all these questions are like I'm gonna add mango and pineapple and I'm like fine but like full disclosure. If you're not keeping that in that serving size, you might have digestive issues. And by the way, my preferences fruit free or berries things that are going to I mean, like get the nutrients from the food that you're eating and really if we're trying to make a meal replacement smoothie that's going to give you the nutrients you need like pick the fruits that are going to do
that. Yeah, what are your thoughts on whey protein
so it's funny because it you know, Dairy gets a really bad reputation has a really bad reputation.
That way like beef protein is a really clean process when you think about making whey protein you look at all the research. It's been on whey protein. Yeah, you know, so I look at ways being super satisfying I've seen it with clients. I've taken them from one type of protein and put them on way even like my anti Dairy people and seen that smoothie work a lot better for them and see their see the satiety their state ID increase so for people that don't know I mean way is a byproduct of making cheese right curds and whey, yeah, so and I think you know, as long as it's not super processed like you have the concentrate which is going to have some lactose of someone who's lactose issue. Probably I'm not going to use that. I like a nice late but like a hydro isolate can have the effect of sugar in your bloodstream, but you'll go to GNC and people like hydrolyze. The late is going to get into your muscle so much faster, but what they don't and yes, you're going to have an increase in insulin when you eat a protein, it's a natural biological process. That's not the type of insulin dump.
Talking about here, but Hydra isolate is highly processed and I'd much rather have someone you can isolate then I'm open to a concentrate like moms and people sharing smoothies with babies. And a lot of OBGYNs will recommend just a complete clean grass-fed concentrate but most of the time it's an eye. It's nicely for me that I'm using. Yeah. What about you? Yeah,
I'm a fan of whey protein isolate. I use it. I mean, you know, I exercise pretty regularly. I do like to Get Swole try it try try hard, you know in the gym and so like I want to make sure that I'm hitting like I don't have a specific like number that I'm trying to reach but I do try to prioritize protein and like whenever I feel like I've had enough protein I try to just top it off a little bit with maybe like a protein shake either at the end of the day before work out but I think way is a great option. We there are some some downsides that we can.
Talk about you've already mentioned. It's insulin and just insulin the fact that it's spikes insulin, you know, it's probably the most insolent agentic of proteins. It's very rapidly digesting but it's also unlike I think many plant-based proteins. You don't have the risk of like heavy metal contamination. It's like the most bioavailable source of protein there is pretty much. I mean, it's like a perfect one. It's about
beef it's above. Yeah,
and there's also some evidence that it can bolster like immune function like that. It supports glutathione production because it's got a decent amount of cysteine in it, which is sort of like the backbone to go to tie on which is your body's like mother antioxidant compound. This is why I love you, man. Yeah, so I so I like I get down with way. Um,
But not everybody's going to need it. But yeah, well, I would say I would Echo what you said about like, whey isolate being sort of like the cleanest in air quotes. Yeah, you know
exactly and I think I mean, I mean we both love magic spoon. Yeah cereal and there's a whey protein and that's like a you know, that's a good example of things that I'll bring in with clients where I'm like, okay, you want a grain free tortilla. Are you want, you know, it's it's to let them have a little bit of Lifestyle around what is like the cleanest most whole food diet. Yeah, right. Yeah. I think I think feeling full and getting enough protein really is especially for women and we sort of were chatting about this before the show a lot of times. I'm I like I wrote this in my book. I'm like my next book. I'm like, I'm like a salmon swimming Upstream. Like I am the one like trying to get people to get back to protein and especially my female clients. I'll sometimes sit down with them and they've only had 35 or 40 grams of protein in an entire day.
Wow, and I'm like this this is not only like helping you synthesize collagen in your body and neurotransmitters and you know prevent muscle wasting and it just makes you feel good and satisfied and calm and less anxious. Like I just have such a benefit. I see benefit in weight maintenance by bringing their protein to a certain level. Like there was one study that I loved it was showing women taking women from 15 to 30% protein and what happened over 12 weeks and the women who took their protein intake from 15 to 30% lost 11 pounds in 12 weeks fat probably yeah and doing nothing else and so it's it's things like that where I'll look at that number and look at their body mass and no I'm not telling you to have two grams of protein per pound of body mass. If you don't, you know, like you do pilates class once a week or something like that's not that's me sitting down to like six or seven chicken breast like that's not going to happen. But a lot of times I'm just pushing them to get them up to a level.
Aware, they're either topping off their protein intake are there feeling good and calm and that's all it really takes sometimes and so what's so interesting about the Fab Four smoothie back to that was that for a lot of these women who weren't even eating breakfast and then getting like a salad with quinoa and feta for lunch and maybe having like salmon for dinner, but not eating the whole thing. So they're you know, just afraid bringing in something like a protein shake and getting their protein levels up and then seeing that that's a tidy increase and you know burning away of fat happen. It's it's just no one is talking about it in my community like we can sit up here and talk about it you Chris Master John Mark Hyman, like pick your friends in health and wellness space, but I'm I work with women who have a job in fashion and are getting their lunches ubereats or post made it to their office every single day and trying to get a workout in and traveling for work.
And one day getting home and watching a Netflix documentary about how they should never have a piece of meat ever again. And then I'm on an up. Like I am like climbing vigorously uphill to help them understand how regenerative farming is going to heal the world.
Yeah. I feel like if you just consciously just like try to set a habit for yourself to prioritize protein, you know, whether it's like your next snack instead of reaching for like the chips or whatever maybe some beef jerky or like a harbor tug or and prioritizing protein in every meal. I feel like just that one single thing. You'll see a shift in your body composition towards a more positive State. Absolutely. Yeah, whether it's like that spontaneous like fat loss or maybe even like an increase in lean mass. Yeah, just that one thing.
I mean that study that I'm referencing when they looked at and when they looked at caloric intake the women who lost the weigh-in women at 30% protein naturally 8 close to four hundred fifty fifty.
Less calories per day like just spontaneously I'm not trying to eat less just they felt full and they weren't
starving. Yeah. I've I said one thing that I would say is that nobody over eats chicken or beef or fish or steak you don't over eat it because it's so satiating right? You know, it's not like you're you it's not like anybody's walking around guilty because they binged on chicken, right? Yeah. It just can't happen like over eating protein is like a practical impossibility.
Right? Like here's a whole piece of salmon. And here's a pizza. We both get finished that pizza, but we get halfway through like that big piece of salmon and be like proteins full but not bloated
fall. Yes exactly. Right you mentioned magic spoon disclosure. It's company that yeah we so it's a it's a product that I tried completely independently. I was at a friend's house who his girlfriend is a type 1 diabetic so they found that the keto diet really helps her manage blood sugar swings and reduce, you know, the Reliance on exogenous insulin all that stuff and they had this like see
Still sitting on the counter and I tried it and what's unique about it is that The Branding is all it's like childlike designed to like bring back feelings of like Nostalgia and whatever and I was like blown away. It was like one of the few times that I literally went right to my phone and placing $80 order to get like two cases of this stuff. Right? And it's basically it's a grain free sugar-free low-carb keto friendly high-protein cereal with the explicit intent of like tasting like Cinnamon Toast Crunch and Frosted Flakes and all these other like right drunk cereals that we grew up
eating and the and the sugar they're using it cellulose which is a fiber. Is it a fiber? Wow. Yeah. Wow, so that's that's why it's so that's why it's keto friendly and not having that affect blood sugar.
Anyway, check it out. We both like my friend John. Yeah friend
John was like Kelly. I think you need to try something. I'm going to send it to your house. And then he was like, do you want to invest like my husband's gonna be very upset because we don't own a house and that would be me taking money.
Out of our down payment to man, but here's the deal. I'd much rather invest in companies then turn around and get paid to to promote and promoting promoting promote thousand percent. I am like no, I'll put my own skin in the game. I will help you guys grow help you get the word out because if I could replace kids who are eating Frosted Flakes with this and we could get enough quantity to wear pricing comes down for them and it's accessible to everyone in these kids starting their day with some protein versus processed sugary carbohydrates before they go to third grade. I'd like to make that happen for
people. Yeah. Yeah a thousand percent. It's a better for you treat or snack or or you know, you could even use it as a meal and I'm not going to say that
it's a health. I mean it's not salmon and
yeah, I'm definitely not going to say that but it's something that you know, if I want to to treat my sweet tooth with something that's high protein not going to make me feel crappy afterwards. Yeah. Anyway, check out my other
experiences.
Other things are that you do that
with oh my god. Well people always like I think people have this like assumption that I don't that I don't indulge every now and then but like, you know all you know for a huge kitchen chocolate. Yeah, it's got great ingredients, but it's not dark enough that I would recommend it to people but saw, you know, if I have it around I like take a bite of it the other day. I went to or like this my favorite Thai restaurant in La it's definitely not going to be as clean as like, I'm sure that the salmon that I had was not farm-raised. I think once in a while it's fine to have those things. It's like I try to follow the 90/10 rule as opposed to a T20 no single meal is going to sway your health in any One Direction, you know, positively or negatively right? It's all about the dietary pattern as a whole. I never bring farm-raised salmon is my house and ever bring grain-fed beef into my house and 90% of the time when I eat out. I'm only eating, you know, I mean most of the time when I eat out I eat at the supermarket that
You want to find Max? Yeah, visiting Los Angeles receive twice a day Stars called are whatever. I want. I have no it's actually so affordable for the quality. Well, you get a lot of value in terms of not just like the food but portion control. Oh, yeah and the fact that like, you know, I mean at this point, there's kind of a community there and I've like no affiliation with the company. So I literally just go I spend my own money and same yeah and I get like, yeah they have it's like all the fishes wild beef is grass-fed. They don't really use I mean in the vegetables and stuff. They don't use any Grand seed oil. It's all extra virgin olive oil. Yeah, so it's
bomb well and so bash Sebastian my son Bosch has eczema. He was given a dose of antibiotics after he was born when they didn't know if something was wrong with him, which was like really hard and sad because I like didn't touch any chemicals my entire pregnancy and they were like, how's the Mana biotics but at that point in time I was
Let's make sure my son is alive and healthy. Anyways, he has eczema and I feel like everyone is like if I'm like, let's go for a lunch date. I like taking their and we split one of those little meals and I give him a you know, a few bites or whatever and I feel really good about it. Like it's nice to know that there are options like that here, but I'm in the same boat as you I think that they're people can really stress out and I have clients who hermit and don't eat out with friends and it's a hard line because you want to you want to celebrate life and you want to enjoy and you want to try new restaurants and but you also, you know, I don't know you don't want it to be at the expense of your health, but there's also something to be said about the happiness that you get from connecting with community and sitting across the table. And so this is why I can't wait to have a house because I'm just going to host dinners all the time.
I can't wait. I think when you're in these restaurants, I think it's you can still do you can still make an effort? Yeah.
Like it's not that I'm not like I mean you can see you can still do the best that you can I think and you should you know, like when I go when I went to the Thai restaurant, I don't get rice on the side and still ask for like an extra side of steamed vegetables to soak up the sauce whatever instead of the rice that works super effective. I don't get you know, I'll never get anything fried or anything like that mean. Those are just like, you know, that's like 101. Yeah, but yeah, I mean, I think that there's you definitely want to live a little in the modern world, you know?
Yeah, and it's funny because we love Health obviously but a lot of my clients are coming to me and they are Foodies or they're going to work dinners five nights a week and we're just that's what I mean. Like when I work with clients, I'm really just like managing that like sometimes I'll get a PDF menu. That's like help what can I eat here, you know, and it's teaching them so that eventually there's a point where they can teach themselves and they know when they go to these restaurants like I'm looking for instead of trying to be the person who gets the salad which might be covered with a bunch of dried fruit and sugar a dressings the with
Seed oil that they would be comfortable sitting down and being like I'll have I'll have the bison steak or the lamb because the chances of that being a little bit cleaner and making them full and making them feel good is higher. Yeah, but they would have never ordered that before we sat down
together. Well, I'm getting hungry. It's almost time for lunch. Yeah, we are pretty much out of time. I got one last question for you before we get to that how can listeners connect with you on the internet? What are you
promoting? Oh, yeah, everything on social is at be well by Kelly and my book series is body love and body love everyday body loves been out for two years and body love every day is being it's up for pre-order and shipping December 30th. Oh, damn.
Yeah. I love that cool. Well Kelly, it's always great chatting with you
always great chatting with you too.
What does it mean to you to live a genius life?
I think to live a genius life is to always hold yourself and your friends.
Hannibal they're really be better people and connect as a community and a tribe versus competing share knowledge share in your ability to help other people to encourage and and elevate your friends. This life is not a it's not a competition. It's this journey that were on together and if we can I no like Walk the Line together. It's going to be we're all just gonna live better lives
and agree more you're brilliant. Thanks for coming on and to all you guys out there and podcast line. Thanks for your time and attention. Be sure to share this episode of the show type your favorite quote tag Kelly, or I would really appreciate you spreading the word about what we're doing here at the genius life and I will catch you on the next episode, please.
