In Room 1, Mark McAfee shows us how raw milk rebuilds the broken, depressed immune system. Did you know that 80-percent of your immune system is in your gut? Raw milk delivers the good bacteria you need to keep your intestinal ecosystem in balance. Mark also fills you in on raw milk safety.
Room 3 features my buddy Yuri Elkaim, who is an absolute wizard when it comes to superfoods. Learn how foods such as kale, chia, Brazil nuts, phytoplankton, and sea vegetables can pack quite a punch when added to your diet.
Last night, I had the great pleasure of listening to Joel Salatin and Paul Chek chat it up on the radio show. Certainly one of the raddest moments of my life. If you missed it, you can check it out HERE.
Before I get to today’s presentations and tonight’s live Q&A, I have an important announcement…
Due to a problem with our new email service, about 4000 new registrants did not receive emails for days one and two of the summit.
For that reason, I have re-opened the day 1 presentations by Joel Salatin, Chris Kresser, and David Getoff. I will also keep yesterday’s presentations open. Here are the links:
The extended viewing period will end on Wednesday at noon PACIFIC time.
Plenty of time for a good handful of you to catch up!
On to today’s festivities…
In Room 1, super smart dude Chris Masterjohn presents Part 1 of Weston Price on Primitive Wisdom. My entire outlook on nutrition and health changed forever when I learned about Weston Price. This presentation is sure to do the same for you.
In Room 2, we’ve got one of my favorite healthy couples Mira and Jayson Calton, co-authors of the book Naked Calories. The Caltons discuss the role of micronutrient insufficiency in disease and obesity. Micronutrient insufficiency is a major problem that not many people are talking about. Just wait until you hear how many calories you need to consume to meet your requirements in our modern food system with its depleted soils!
Room 3 is my pick for sleeper hit of the summit. My main man Aaron Lucich — a documentary film director/producer — discusses the enormous impact of our food decisions and how we can save our broken food system. A must watch!
I know, you can barely see their faces in the video. My bad! The Ustream link below has a better angle.
If you’re following along from home, here’s what you’ll need:
The Main Ingredients
* 2 chicken carcasses – I had Allyson the Assistant pick up a couple of organic rotisserie chickens from Whole Foods
* clean water – of course!
* some cheap white wine – we got the cheapest
* a big ass pot
* 4-5 medium carrots – peel ‘em and cut ‘em into 3-4 pieces each
* 3 stalks of celery – also cut into 3-4 pieces
* 2 onions – chop ‘em (careful, they’ll make you cry)
* bay leaves
* pepper corns
* seal salt
It’s was simpler than I thought it would be. Here’s how it goes down.
1. Put your chicken carcasses in you big ass pot and cover them with water (have about an inch of water above the bones)
2. Add 1/2 cup of white wine to the mix (WATCH the video to find out why we use wine)
3. Throw it on the stove at medium heat (DON’T BOIL IT!) for about 2.5 hours.
4. Check on it every 15 minutes or so to pull off any scum that rises to the top.
5. Once 2.5 hours has passed, go ahead and strain the stock (broth) through a colander to get the chicken bones and meat out. I screwed up this part. My bad!
6. Add the “mirepoix” (the veggies) and the dry spices (pepper corns, thyme) to the now-boneless stock and put it back on the stove for another 45-60 mins. Remember, NO BOILING!
7. When you have 20 mins to go, add the chopped-up parsley, a few bay leaves, and about a TBSP of sea salt for taste. See Luke’s tips below.
8. Once it’s done, strain it again through a small metal colander, a metal coffee strainer, or a cheese cloth (like me).
Straining Tip from Luke: “It’s easier to strain stock when it’s still pretty hot. At room temp and lower, the fat and gelatin kinda stop up the strainer.”
9. Put stock in your fridge after it’s down to room temp and allow to cool overnight. On the next day, remove the fat that has collected on the top.
10. Store in small plastic containers in the freezer. Be sure to leave a little room in the containers for the freezing stock to expand.
A few more tips from Luke:
Toward the end, after you’ve added the fresh parley, you should add about a tablespoon of sea salt to help you taste the stock. Check it for acid. If it tastes kinda flat and fatty (taste from underneath the surface to get the real taste because the fat goes to the surface), then add some more white wine and/or fresh lemon juice. Also, if you plan to use the chicken stock for non-asian soups (don’t do this if your going to make Tom Ka Gai), you can add a whole can of tomato product before the final straining. Trust your taste buds. Check the stock as your cooking toward the end and add acid or spice or–in moderation, because the stock gets saltier when reduced–salt.
Thanks, Mr. Shanahan!
Luke and Dr. Cate’s 4 Stock No-No’s!
1) NEVER BOIL YOUR STOCK! Not even for a few minutes. Vigorous boiling releases unwanted particles that can actually emulsify into the stock, making them impossible to strain out. This can make the finished stock bitter and cloudy. Just a low, gentle simmer or even below a simmer for a hot steeping at around 200 degrees f. extracts flavor, gelatin and other nutrients if you do it long enough. When it comes to chicken stock, however, you can go too long.
2) For chicken stock, don’t simmer or steep for over 12 hours. This is not a magic number. You can make a decent stock in just a couple hours. I let my stock stay on the heat for 6-8 hours. Anything beyond 12 hours, however, and you can start to create off flavors, and you don’t get much, if any, benefit in flavor or nutrition extraction. Beef stock, on the other hand, takes at least 12 hours on the heat, and a full 24 hours is preferable.
3) Never cover your stock while it’s on the heat, or while it’s cooling down. You may partially cover it, it you wish, to retain some extra heat. But covering the pot completely without allowing steam to escape–to use Julia Child’s words–”sours the stock.”
4) Use wine (white for chicken stock, red for beef or lamb stock) for the acid at the beginning of the stock-making process. Avoid using vinegar if you can, as it leaves the finished product tasting sharp. If you don’t have wine, for a chicken stock you can use lemon, and for a beef stock you can use tomato product (pureed tomatoes), presuming that you aren’t planning on using the stock for Asian or other recipes that may be incompatible with tomato flavor.
One last thought. Happy animals make for healthier, far tastier stock. So go free range chickens and grass fed and finished beef if at all possible.
A good stock is a half an hour away from being a fantastic soup, and 5 minutes away from being a great demi-glace or gravy.
One last mistake: They don’t make it often enough!
BIG THANKS to the Shanahan Fam for schooling us on how too hook up some chicken stock! They’ll be back very soon LIVE in the UW kitchen to show us how to make beef stock. Can’t wait!
Be sure to watch the video above. Sorry you can’t see their faces very well. BUT we did stream our shoot LIVE on Ustream if you’d like a better angle. You can check it out HERE and catch all of the great info I edited out of the video above. There’s even a Q&A session with our live audience (a fire alarm, too)!
And don’t forget to buy Deep Nutrition from the UW Store! It’s one of my faves!
If you haven’t noticed, the low-fat era has not only coincided with a tremendous surge in obesity and diabetes, but also depression, anxiety, and addiction.
Seldom do we consider that the root cause of our mood issues is literally on our plates.
Or NOT on our plates.
On Monday, I blogged about the fact that 99.99% of our genes were formed before the Agricultural Revolution (just 10,000 years ago). Despite advancements in technology and our personal opinions regarding what we should be eating, we’re still genetically hardwired like hunter-gatherers.
We are hunter-gatherers.
Although we have no written or eyewitness accounts of the mental and emotional state of cavemen and women, we can look at the works of Weston A. Price and Vilhjalmur Stefansson, PhD to draw some conclusions as to the role of diet in mental health. In the case of Stefansson, a Canadian explorer and anthropologist, the Eskimos he studied and lived with were “the happiest people in the world”. Not only were they happy, but they were also extremely healthy, free of cancer, heart disease, and the diseases of civilization.
The Eskimo diet consisted of 80% animal fat. In fact, they warned Stefansson of the dangers of eating lean meat. They said it would make him sick, just as it making us sick.
I have long believed that in order to be healthy and happy, we must do as healthy and happy people do. Weston Price found that the native people he studied and lived with consumed ten times more fat-soluble vitamins and four times more minerals than we consume. These primitive people had no need for jails or mental institutions. Similar to Stefansson, Price consistently found that with adequate fats and nutrients came not only superior health, but also a pleasing, cheerful disposition.
We can learn a lot from “primitives”.
Regardless of how many self-help books we read, antidepressants we take, or talk therapy sessions we pay for, none will restore a nutritional deficiency.
The ideal food sources for these critical fats are wild fish, shellfish, grass-fed meat, lamb, goat, and pastured poultry and eggs. Yet, we prefer farmed fish, grain-fed cattle, the skin removed from our chicken, and the yolks out of our eggs. That is, if you eat animal foods at all.
We make grand attempts to keep our cholesterol levels down to save us from heart disease, yet we ignore the fact that “our brains make up 2% of our body’s weight and contains 25% of its cholesterol”. In fact, “myelin, which covers nerve axons to help conduct the electrical impulses that make movement, sensation, thinking, learning, and memory possible, is over 1/5 cholesterol by weight”. Cholesterol also increases neurotransmitter function five-fold and is needed for the proper functioning of serotonin (the happy neurotransmitter) receptors in the brain. Low cholesterol will not save you from heart disease and it will certainly have a negative impact on your mood and brain function.
I can go on and on about mineral deficiencies, specifically zinc, which is very low in plant foods, causing an imbalance with copper. An imbalanced zinc-to-copper ratio can cause fatigue, anxiety, hyperactivity and more. The best sources of zinc are red meat, organ meats (yum!), seafood, and oysters (I’m eating some right now).
Vitamin D, which is ONLY present in animal foods, is necessary for the conversion of the amino acid tryptophan into serotonin, as well as the conversion of tyrosine into dopamine and norepinephrine. Yes, you can get Vitamin D from the sun. But how many minutes have you spent in the sun today?
These are but a few of the nutrients that were abundant in the primitive’s diet and which are certainly lacking in our low-fat, high-carb fare. We have never in the history of the world consumed a diet this low in saturated fats, fat-soluble vitamins, and minerals. We’re paying the price for it, not only physically but mentally.
We do not have an antidepressant deficiency! Rather, many of us are deficient in the nutrients that build healthy brains and neurotransmitter function.
Like I always say, you can’t build a brick house out of wood.
I just finished up my interview with Mike Adams and Kevin Gianni for The Great Health Debate online event. That had to be one of the best experiences I have had since I’ve been a involved in the alternative health and wellness world. Absolutely rocked!
When Kevin first contacted me about participating in the program, I declined emphatically. Hell no! There was no way I was ever going to be a part of an endless debate that always turns out to be a big waste of time. All I could think of was the enormous amount of vegan email I was going to get. However, when he explained that our call would be a joint call with Mike Adams about our non-dogmatic, open-minded approach to diet and health, I was all for it.
I admit that I was a bit star-struck by Mike. His website was very influential in my evolution from a Food Guide Pyramid campaigner to who I am now. I haven’t visited his site as often as I used to. I recall him being a pretty hardcore vegan in the past. And because of that, I prepared myself to engage in a disagreement or two.
It didn’t happen.
I had no idea how similar in thought Mike and I were. Listening to him speak was almost like listening to myself. On several occasions, I almost felt like I was repeating his answers. He spoke about Weston Price, the high animal fat diet of the healthy Inuit, listening to our body language, and best of all, avoiding dogma and dietary extremism. We also discussed how we go about deciding how to sift through so much conflicting science and information and find out what resonates best with us.
There was so much packed in that call! I wish it was live and you all could have been there. Be sure to GET REGISTERED for this FREE event and check out our call on Feb 12.
Who’s going to win the Great Health Debate? No one. No one ever really wins. The point is to provide the spark that impels you to become more mindful of what you consume, to help you realize that your body has all the wisdom it needs to decide what is best for you.
Arguing about food is a waste of the energy that food delivers. It’s unfortunate how food has become a religion for a lot of people. There are already enough divisions among us. Food shouldn’t be one of them.
Great way to end a rocky week! Definitely one for the scrapbook.
‘Tis the season to lie in bed and get my read on! These past three or four weeks I’ve had my head in the books. I read Deep Nutrition by Cate Shanahan M.D. three times and can’t wait to read it again. That book is a masterpiece, in my opinion. When I was sick as a dog in the Bay Area, I read Robb Wolf’sPaleo Solution and reread Mark Sisson’s Primal Blueprint. Then I moved on to Genetic Nutritioneering by Jeffrey Bland. And now, I’m just about done with Primal Body, Primal Mind by Nora Gedgaudus. My mind is literally spinning with all of this great information!
In his book Outliers: The Story of Success, Malcolm Gladwell states, “…researchers have settled on what they believe is the magic number for true expertise: ten thousand hours.” In other words, to be a true expert you have to spend at least 10,000 hours studying your craft. If I had to guess, I would figure that I’ve put in about 6343 hours. I’ve got a long way to go.
Despite all of those hours, I’m always amazed by how new pieces of information can make me rethink what I once believed to be true. I could probably write a bunch of separate blogs about each of the ideas and concepts running through my brain right now. Actually, I will. But today I’ll try to keep it brief and let you in on what I’m pondering.
As nutritionists, we’ve been taught to believe that glucose is the primary source of fuel by all of the body’s cells. This is extremely hard for me to believe. If it were true, the Ice Age would have been the end for us all. Carbs don’t grow on ice. Try telling an Eskimo that he needs more carbs! In fact, the only cells in the body that actually require glucose are our red blood cells and some areas of the brain. The rest of the body, including the heart, liver, kidneys, and majority of the brain, runs more efficiently on ketones. In other words, the vast majority of our bodies run better on fats! This makes a ton of sense when you consider that for the last 90-95% of human history carbs were hard to come by. Grains are a relatively new food (if you wanna call them that). Even the fruits our ancestors sparingly consumed were nowhere near as sweet and sugary as they are today. Just why on Earth our Creator (God, Mother Nature, the aliens, whoever!) would put us on a planet with so few sources of dietary glucose while at the same time making glucose the supposed primary source of cellular energy really makes little sense to me.
This brings to mind the ridiculous (in my opinion) idea that low-carb diets are causing adrenal exhaustion. The foundation on which this stands is shaky to say the least. The idea is that since so few carbs are coming in, the adrenals have to keep cranking out adrenaline and cortisol in order to keep blood sugar propped up. If this were the case, our meat-eating, low-carbing ancestors would have been royally screwed. Their adrenals must have been a mess! Consequently, they must have had horrendous thyroid function, chronic fatigue, insomnia, and major libido issues. That doesn’t sound a whole lot like the “superhuman” natives written about by the explorers and missionaries, and of course, Weston Price.
At the same time, I do agree that the adrenals can be negatively impacted by low-carbing it. But the impact is transitory. Since we’re a grain- and sugar-addicted society, our metabolisms have shifted away from fat-burning and morphed into fat-storing and sugar-burning by way of insulin and leptin resistance. If you’ve ever tried to switch from a high-carb to a low-carb diet, you were probably hit with a big can of SUCK! You were irritated. You craved sugar. You were tired and listless. Part of that was due to grain and sugar withdrawal. But you were also going through a shift in metabolism. And this shift does not happen overnight. It can take several days, even weeks to switch over to using fat (ketones) as your primary energy source. In the meantime, your body is freaking out wondering where in the hell the glucose went. This is stressful and will crank up the adrenals. But again, it’s transitory. Once the metabolic shift occurs, the adrenals calm down. Actually, the adrenals will be better off since they no longer have to deal with your frequent blood sugar swings from having cereal bars for breakfast, Subway for lunch, and pasta for dinner.
I say the proof is in the pudding! I’ve switched a lot of clients over to low-carb diets and haven’t seen a single one come up with worsened Adrenal Stress Index scores upon retesting. All I see are a lot of people feeling a whole lot better and losing a whole lot of weight once they make it through the SUCK phase.
Speaking of carbs, I’m beginning to rethink grains. Not just gluten-containing grains, but ALL grains. Yes, gluten is a major problem, but why are lectins getting a free pass? Lectins are a component of all grains and they’re not broken down by the normal digestive process. These guys not only damage the gut lining, but once they make it into the bloodstream (they get through intact), they are recognized as foreign invaders and the immune system mounts a defense against them. In the long run this can create autoimmune issues. Not good! Again, lectins are in ALL grains.
Now I can hear the Weston A. Price folks (I love you all!) admonishing me for such blasphemy. The wonderful people Dr. Price visited in the Loetschental Valley did eat whole rye bread. Absolutely true. But that was a long time ago. And those folks more than likely were birthed by healthy mothers, were breast fed, and had the proper nourishment to build strong intestinal barriers. Times have changed. There is no doubt that we live in an immuno-compromised society. Eighty-percent of the immune system resides in the gut. That would mean that we as modern people have some pretty jacked up digestive systems. We don’t have as much room for error as the people Price observed. One of the tests I run in my Functional Diagnostic Nutrition practice is an Intestinal Barrier Function Screen, which gives me a huge window into the gut. I haven’t seen a normal one in the three years I’ve been running them.
Again, none of this stuff is set in stone. It’s just what I’ve been pondering lately. I’ll let my research play itself out and see where it takes me. Any and all of your comments are appreciated. Let’s learn together!
Perfect segue! I was going to write a dedicated blog about this next topic, but I figure a couple paragraphs here will suffice. It’s about what I call Zombies. You may have heard me use the term “Paul Chek Robots” at one point or another on Facebook. These are the peeps who repeat everything Paul says without taking the time to ponder what they think themselves. I’m as guilty as the next robot. If you watch my old YouTube videos, you’re hearing Paul Chek. I would memorize parts of his You Are What You Eat CD-series (great info, by the way) and just repeat them in front of my webcam. In fact, I’ve been a Bill Wolcott robot. Reed Davis robot. Josh Rubin robot. I’ve even run into some Sean Croxton robots. Weird!
Learning is a process. It happens in stages. For most people, one of those stages consists of putting all of our eggs in one basket or one person. This can be an awesome experience until you run into another “guru” saying something completely different. At this point, you go through a state of confusion and don’t know what to think about anything. It can be quite frustrating. I’ve been there. I still go through it. Haven’t you been reading this blog! For example, Ray Peat says fish oil is bad. Weston A. Price and just about everyone else says it’s good. Who’s right? Well, it’s really up to you. This is where you do your due diligence and see what argument YOU resonate with. You also see what works for you. This is the art of being a true student of the nutrition game. No one is 100% correct about everything. There are no health and wellness Yodas out there with all of the answers. You just keep chopping away at those 10,000 hours and see where it takes you. It’s a fun, confusing journey. Just keep your mind open and everything will work itself out. But the worst thing to be is a Zombie. Like Timothy Leary said, “Question authority and think for yourself.” Sometimes you’ll be wrong. Sometimes you’ll be right. It’s all part of the game. I’m 6343 hours deep and I’m still going through it.
Ever since the books I read as a child led me to believe that I was delivered into this world dangling from the beak of a stork, I’ve been fascinated by that critical question. The idea of soaring through the sky wrapped in a tiny blanket to descend upon the outstretched arms of my jubilant mother and father on cloud nine left an indelible impression on my young mind. Made with love. Delivered by bird.
At some point, the birds and the bees took over for the stork. Exactly why sex and reproduction always had something to do with winged creatures still has me stumped. But eventually, the metaphors passed and the miracle of life turned real. There was no flying this time, just a whole lot of swimming. One lucky sperm penetrates a single egg, a union begetting new life on the horizon.
Conception to delivery was a complicated journey. Cells divided and differentiated; mitosis, meiosis, the stuff I learned in eighth grade science class and still don’t fully understand. It’s no wonder they made up that stork story. Reproduction can be rocket science.
Just a handful of generations ago, it was a cultural science. The wisdom of procreation passed like a baton from the elders to their young. This wisdom was based not on research, but on practical knowledge and experience. They knew the foods to consume for optimal breeding. Mothers- and fathers-to-be were prepared for mating by way of specific nutrient-rich diets prior to conception. Babies were breastfed for as long two years. Maybe more. And to ensure that mother’s body was strong enough for her next pregnancy, she waited 3-4 years before conceiving again.
Reproduction did not begin in the womb. It began in the soil. From the rich earth sprung crops teeming with nutrition. Naturally, animals consumed the crops. Humans consumed the crops and animals. The upward movement of those nutrients essential for life gave rise to generations of healthy babies, who would one day become men and women possessing great strength and immunity to the diseases of civilization. The baton was theirs to pass.
The baton has been dropped.
The soils are depleted. The crops carry chemicals. The animals are sick. The people are sicker. In just three generations, many thousands of years of genetic wealth have been squandered. Momentum is grinding to a halt.
To say that we have lost our way is an understatement. From the advent of processed food and toxic chemicals spawned a new breed of human, one that turned a blind eye to tradition and common sense. The idea that unhealthy parents can produce healthy babies quickly crept into collective thought. Primitive ways became primitive as better living through science intervened.
Today, prenatal vitamins have superseded pre-conception diets, as if a tablet can replace the numerous body building enzymes, minerals, essential fats, and cofactors needed to produce offspring of a similar quality to generations past. Just the idea of consuming fish eggs, organ meats, and fermented foods in the name of one’s lineage doesn’t cut it anymore. Instead, we build our bodies (and those of our descendants) with sugary cereals, hormone-ridden animals, rancid vegetable oils, 200 pounds of sugar per year, and a Diet Coke to boot.
Am I the only one who realizes that sick kids make sick adults and that sick adults make sick kids?
This isn’t that hard.
Modern diseases and conditions are in fact modern. The native people Weston A. Price visited and studied in the 1930 and 40s knew nothing of ADHD or autism. Despite no floss or toothbrushes, their young (and old) were free of cavities and had no need for braces. Most cultures did not have a word for cancer and all were free of heart disease despite diets of raw whole milk, fatty meats, egg yolks, and butter.
Fast-forward to present day, a strange place where fat-free is in vogue while breastfeeding is out. Somehow we surmised that a can of pasteurized powder can provide the same nutritional and immunological benefits of mother’s milk. We run scared from ImmunoDeficiency Syndromes, while setting up our young to Acquire deficient immune systems. Backwards, I say.
Breastfeeding is inconvenient. Warming up infant formula mixed with fluoridated water in a bottle manufactured with BPA isn’t. Wow…
Parents no longer space their children, popping out babies back-to-back. Mother’s malnourished body may have made it through the first, but the second and third took their toll. The turn her health took for the worst after baby number 2 was really no mystery, just ignorance of a basic principle of procreation. And despite being only a year apart, the fact that her first child will enjoy more superior health than the next is no more than the manifestation of Second Sibling Syndrome. The first child robbed Mom’s nutrient stores blind, leaving only crumbs for his siblings. If only Mom and Dad weren’t in such a hurry, her depleted body unfit for fit offspring.
This is where babies come from.
And how we love to point the finger. Our current state of infirmity would have nothing to do with us.
The drug companies made us sick. They prey upon us with drugs that would be useless were it not for our foolishness. They offer relief from the symptoms most of us are too lazy to fix on our own volition through diet and lifestyle modification, proper rest, and stress reduction. The basics can be so demanding.
No, the vaccines are guilty. Never mind that we’d rather give birth by Caesarian than inoculate our babies with the trillions of immune-enhancing bacteria lining the birth canal. The immune system is there to protect us from the very diseases we are vaccinated against in the first place. If we start our children off with compromised immune systems, aren’t we partly at fault?
This is inexcusable. We need to spend less time looking for someone or something to blame and spend more time looking in the mirror. Sick people don’t make healthy babies. It’s not a difficult concept to grasp. The choices we make today will have a genetic impact on not only our children, but our great-grandchildren. I can only imagine the impending health catastrophe lurking just three generations down our collective family trees.
We’re encouraged to respect life. Yet at the same time, our centrism lends disrespect to the lower life forms that build us and disregard for the lives we build. Unfortunately, the solutions are likely too primitive for such sophisticated beings. An ancestral awakening has never been more critical.
Join us for a LIVE question-and-answer session with our Day 3 SexyBack Summit presenters, including:
* Cynthia Pasquella - Chasing the Big O: Overcoming the Inability to Orgasm
* Elliott Hulse - How Male and Female Sex Energy Is Magnified Through Deep Breathing
* Christa Orecchio - Why We Get UTIs, Yeast Infections, and Candida...
* Katy Bowman - The Painful Pelvis, the Paleo Pelvis, and Sex
Register to attend this FREE weeklong online event at www.sexybacksummit.com.