In this episode, nutrition scientist Dr. Mario Kratz—creator of the popular YouTube channel Nourished by Science—joins the show for a deep dive into metabolic health and what you can actually do to prevent chronic disease. After 25 years in academic research conducting rigorous randomized controlled trials, Dr. Kratz left academia to bring unbiased, evidence-based nutrition science directly to the public—free of supplements, sponsors, and dietary tribes. We explore why your doctor's standard blood work may be missing the single most important marker of metabolic health, how your body performs the extraordinary feat of keeping just a teaspoon and a half of sugar in your entire blood supply, and why hundreds of millions of people worldwide are walking around with undetected insulin resistance that silently raises their risk of heart disease, diabetes, and cancer.

We also unpack the practical side: why ultra-processed foods are engineered to override your body's satiety signals, how liquid calories from soda, juice, and alcohol trick you into eating more without feeling fuller, and the surprisingly simple habits—like a walk after dinner or eating protein and fiber before starch—that can dramatically improve your blood sugar regulation. Dr. Kratz makes a compelling case for resistance training as one of the most underrated tools for long-term metabolic health, especially for anyone on a weight loss program. Whether you're trying to optimize your own health or just make sense of the noise in the nutrition space, this conversation is a masterclass in cutting through the confusion.

Timestamps

00:00 Transitioning from Academia to YouTube

11:49 Understanding Metabolic Health

23:47 Key Indicators of Metabolic Health

37:50 Understanding Insulin Resistance

42:36 The Role of Continuous Glucose Monitors

51:50 The Importance of Triglycerides

57:54 Exploring Low-Grade Chronic Inflammation

01:13:48 Diet and Lifestyle Factors for Metabolic Health

01:20:13 The Impact of Ultra-Processed Foods

01:26:56 Strategies for Managing Blood Sugar Levels

01:35:35 The Role of Exercise in Metabolic Health

01:43:08 Integrating Healthy Habits into Daily Life

Dr. Mario Kratz's YouTube channel: youtube.com/@nourishedbyscience

Dr. Mario Kratz's website: https://nourishedbyscience.com

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In this episode, Dr. Mark Hyman joins me to unpack his new book Food Fix Uncensored and the revolution in American food policy—chronic disease, ultra‑processed food, SNAP reform, new dietary guidelines, and more. With over three decades of experience in functional medicine and a track record of advising policymakers at the highest levels, Dr. Hyman offers an insider's perspective on what he calls "the most exciting moment" in his career—a time when the ideas he once thought would take generations to implement are suddenly becoming reality. We explore why chronic diseases that barely existed 150 years ago now affect nine in ten Americans, how ultra-processed foods bypass our biology's natural satiety mechanisms, and the powerful story of a South Carolina family on food stamps who transformed their health by simply learning to cook real food.

We also dig into the unprecedented policy changes reshaping the American food landscape—from SNAP waivers allowing states to restrict soda purchases to the new dietary guidelines that for the first time call out highly processed foods. The conversation turns to implementation: mandating nutrition education in medical schools, reforming agricultural policy, changing food marketing to children, and funding $100 million in functional medicine research through Medicare. Whether you're a healthcare professional, policymaker, or someone trying to navigate the modern food environment, this episode offers a candid roadmap for the revolution that's already underway—and how you can be part of it.

Timestamps

00:00 Introduction to Dr. Mark Hyman

01:22 The Evolution of Food Fix

06:28 Chronic Diseases: A Systemic Issue

10:19 The Role of Food Policies

17:28 Understanding Ultra-Processed Foods

20:44 Functional Medicine and Patient Care

23:48 The Need for Nutrition Education in Medicine

26:05 Historic Dietary Guidelines and Processed Foods

31:14 The Multifactorial Approach to Public Health

39:04 Transforming Food Policies and Community Engagement

Food Fix Uncensored: https://foodfixuncensored.com

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In this episode, Dr. Michael Goran—one of the leading scientists behind the 2025 Dietary Guidelines for Americans—joins the show to reveal what the evidence says about highly processed foods, refined grains, and added sugars. As the researcher who led three critical umbrella reviews that shaped these landmark guidelines, Dr. Goran walks us through the methodology behind the recommendations and shares findings that may surprise you: a 10% reduction in highly processed food intake can lower diabetes risk by 14%, replacing just one serving of refined grains with whole grains reduces mortality risk by 13%, and cutting one sugary beverage per day can slash diabetes risk by 26%. We also explore a paradigm shift in nutrition science—the idea that the burden of proof should now fall on highly processed foods to demonstrate safety, rather than requiring whole foods to prove their benefit.

The conversation gets practical when we dig into what these findings mean for families. Dr. Goran challenges some of the guidelines' recommendations (like avoiding all added sugars until age 10) while strongly endorsing others—particularly the emphasis on eliminating liquid sweetness from children's diets, including fruit juices, sports drinks, and even diet sodas, which show concerning links to all-cause mortality. We discuss "kitchen processing" as an alternative to factory-processed foods, the importance of developing basic cooking skills, and why the first few days of dietary change are the hardest but also the most rewarding. If you want to understand what the new dietary guidelines mean for your health and your family, this conversation offers both the science and the practical wisdom to make meaningful changes.

Timestamps

00:00 Introduction to Dietary Guidelines

01:11 Understanding Highly Processed Foods

04:56 Findings on Highly Processed Foods

13:02 Exploring Whole Grains and Refined Carbs

18:12 The Impact of Added Sugars and Beverages

29:43 Final Thoughts on Dietary Changes and Policy

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YouTube: https://www.youtube.com/@TyBealPhD X: https://www.x.com/TyBealPhD LinkedIn: https://www.linkedin.com/in/tybeal Instagram: https://www.instagram.com/tybealphd Website: https://www.tybeal.com