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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In this episode, legendary food policy expert Dr. Marion Nestle joins the show to discuss her new book "What to Eat Now" and share her unfiltered take on the 2025 Dietary Guidelines for Americans. At 89 years old, Dr. Nestle brings over five decades of experience to the conversation, including her role as editor of the 1988 Surgeon General's Report on Nutrition and Health and as a member of the 1995 Dietary Guidelines Advisory Committee. We explore how supermarkets are designed to maximize spending rather than health, why the food industry's profit motive conflicts with consumer wellbeing, and why the simplest nutrition advice—eat real food, not too much, mostly plants—remains so difficult to follow.

We also dig into the controversy surrounding the new dietary guidelines, examining both what Dr. Nestle praises (the emphasis on real food and limiting ultra-processed products) and what concerns her (the meat-forward messaging and questions about equity). As a member of the Scientific Review Group that developed the scientific foundations for these guidelines, I offer an insider perspective on what the evidence actually says versus how it's been communicated. The conversation turns to implementation challenges—from school meals to SNAP policy—and asks the critical question: how do we translate good dietary guidance into meaningful change when funding for community programs is being cut? If you're interested in understanding the forces shaping American food policy and what it means for public health, this episode offers a candid, nuanced discussion from two experts coming from different perspectives on the debate.

Timestamps

00:00 Introduction to Marion Nestle's Journey

04:20 The Evolution of Food Choices

10:36 Understanding Nutrition and Consumer Choices

13:17 The Role of Dietary Guidelines

19:23 Insights on the New Dietary Guidelines

28:08 The Whole Milk Debate

30:59 Philosophy of Eating Real Foods

32:19 Equity in Dietary Guidelines

33:49 Policy Changes and School Meals

35:43 Plant-Based vs. Animal Protein

39:37 Messaging and Public Perception

41:22 Conflicts of Interest in Guidelines

44:43 Evidence and Scientific Review

47:36 Implementation Challenges in Schools

52:41 Future of Dietary Guidelines

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In this episode, board-certified psychiatrist and "Evolutionary Psychiatry" creator Dr. Emily Deans joins the show to explore the profound connection between what we eat and how we think and feel. We discuss the limitations of a purely pharmaceutical approach to mental health and examine how an evolutionary framework—looking at the mismatch between our hunter-gatherer biology and our modern industrial environment—can offer a more complete picture of brain health. Dr. Deans breaks down the science behind the gut-brain axis, explaining how the microbiome, vagus nerve, and hormonal signals constantly communicate between our digestive system and our brain to influence mood and cognition.

We also dive into the nuances of nutritional psychiatry, moving beyond "single nutrient" studies to look at whole-diet interventions like the modified Mediterranean diet. The conversation challenges common dietary dogmas, highlighting the critical role of brain-essential nutrients often missing from plant-exclusive diets—such as creatine, B12, and iron—and why red meat may actually support mental well-being despite its controversial reputation. From the dangers of "savory frosting" (ultra-processed foods) to the link between metabolic syndrome and depression, this episode offers practical, evidence-based insights for anyone looking to support their mental health through diet.

Timestamps

00:00 Introduction

02:05 Limitations of psychiatric medications

03:00 Evolutionary mismatch & modern life

05:51 Paleo diet vs. standard advice

08:11 How diet affects mood & cognition

12:21 The gut-brain axis: Vagus nerve & microbiome

15:54 Single nutrients vs. whole diets

18:24 The SMILES trial & Modified Mediterranean Diet

20:00 Diet and hippocampus size

22:39 Red meat and creatine

23:32 Nutrients in vegan vs. omnivore diets

25:09 Understanding inflammation

28:41 Ultra-processed foods ("Savory Frosting")

29:34 Metabolic syndrome & depression

32:34 Brain metabolism & mitochondria

Dr. Emily Deans

X: https://x.com/evolutionarypsy Psychology Today: https://www.psychologytoday.com/us/contributors/emily-deans-md Private Practice: https://www.emilydeansmd.com

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In this special episode, I share a conversation hosted by Dr. Mario Kratz, former professor at the Fred Hutch Cancer Center and founder of Nourished by Science, to unpack the recently released Dietary Guidelines for Americans. We discuss the focus on "real food" that prioritizes minimally processed nutrient-dense options, examining the move to center diets around quality protein sources and fiber-rich plants while tackling the chronic disease crisis linked to diet and lifestyle.

We examine the bold recommendations to significantly increase protein intake and the transformative language used to discourage refined grains and highly processed foods. The conversation also critiques the guidelines' stance on dietary fats, highlighting the controversy over saturated fats and the omission of seed oils, while exploring the nuances of full-fat dairy, the "food matrix" effect, and the practical challenges of implementing these changes in public policy.

Timestamps

00:00 Introduction to Dietary Guidelines Discussion

01:08 Overview of Current Health Issues

03:25 Critique of Previous Dietary Guidelines

06:30 The New Food Pyramid Explained

09:55 Protein and Fiber: The New Focus

16:15 Specific Dietary Recommendations

25:20 The Role of Dairy in Nutrition

30:03 Fruits and Vegetables: A Daily Essential

32:30 Understanding Dietary Fats and Their Impact

45:27 The Role of Whole Grains in Nutrition

51:34 Limiting Processed Foods for Better Health

58:21 Alcohol Consumption and Health Guidelines

Dr. Mario Kratz

Website: https://nourishedbyscience.com YouTube: https://www.youtube.com/@nourishedbyscience

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In this episode, rangeland ecologist Dr. Pablo Manzano of the Basque Centre for Climate Change joins the show to challenge the dominant narrative that livestock are inherently harmful to the climate and the planet. We examine the two most common critiques of animal agriculture—greenhouse gas emissions and land use—and unpack why these arguments often ignore how ecosystems actually function. Dr. Manzano introduces the concept of baseline emissions, explaining how grazing livestock largely replace the ecological role once filled by vast populations of wild herbivores, meaning many methane emissions attributed to livestock are part of natural, unavoidable ecosystem processes rather than purely human-caused additions.

We also explore why land use itself is not inherently negative, how undergrazing and land abandonment can increase wildfire risk and ecological degradation, and why mobile pastoralism may be one of the most effective tools for conserving rangelands while producing food. The conversation critiques conventional life cycle assessments (LCAs), highlighting how “carbon tunnel vision” and simplistic accounting can lead to misguided policy recommendations. If you’re looking for a more nuanced, ecosystem-based perspective on livestock, climate change, and sustainable food systems, this episode offers a powerful reframing of the debate.

Timestamps

00:00 Introduction to Livestock and Ecosystem Conservation

02:30 The Role of Herbivory in Ecosystem Dynamics

06:05 Understanding Baseline Emissions from Wild Herbivores

15:50 The Complexity of Livestock Emissions and Management

18:24 Comparative Emissions: Livestock vs. Wild Herbivores

24:58 Future of Herbivory: Rewilding and Ecosystem Restoration

26:28 Rewilding and Ecological Challenges

32:14 The Role of Livestock in Ecosystem Management

38:06 Food Security and Sustainable Practices

47:08 Rethinking Land Use and Emissions

52:04 Understanding Complexity in Nature

Dr. Pablo Manzano

X: https://x.com/PabloPastos LinkedIn: https://www.linkedin.com/in/pablo-manzano/ Basque Centre for Climate Change: https://www.bc3research.org/pablo_manzano

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In this episode, Frédéric Leroy, PhD, a professor of food science and biotechnology at the Free University of Brussels, joins the show to dismantle the polarized debate surrounding animal-source foods. We explore the nutritional risks associated with restrictive vegan diets, particularly for vulnerable groups like infants and women of reproductive age, while examining the evolutionary and biological role of meat in the human diet. Dr. Leroy challenges the current push toward exclusively plant-based global policies, discussing the limitations of the EAT-Lancet report and the "carbon tunnel vision" often applied to environmental sustainability.

We also dig into the misunderstood science of saturated fat and processed meats, distinguishing between traditional preservation methods and modern ultra-processing. Dr. Leroy introduces the "Nourishment Table," a flexible, evidence-based framework for healthy eating that prioritizes nutrient density and minimizes ultra-processed foods. Finally, we discuss the concept of "ethical omnivorism" and how to balance animal welfare with the ecological realities of food production. If you want a nuanced, scientific perspective on the role of livestock in a healthy and sustainable future, this episode is for you.

Timestamps

00:00 Introduction and Guest Background

05:23 Exploring Vegan Diets: Risks and Nutritional Concerns

14:51 Health Outcomes of Vegan Diets: A Closer Look

20:04 The Debate on Animal Source Foods: Evidence and Context

24:14 Nutritional Perspectives on Meat: Myths and Realities

30:57 Processed Meats: Understanding the Nuances

36:17 Cultural and Nutritional Context of Processed Meats

39:40 The Role of Animal-Sourced Foods in Human Nutrition

42:57 Critique of EAT Lancet Dietary Guidelines

48:11 The Nourishment Table: A Flexible Dietary Framework

55:58 Ethical Considerations in Animal Food Consumption

01:03:51 Environmental Impact of Animal Agriculture

Dr. Frédéric Leroy

X: https://x.com/fleroy1974 LinkedIn: https://www.linkedin.com/in/fleroy1974/ Free University of Brussels: https://imdo.research.vub.be/en/prof-dr-ir-frederic-leroy

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