The 6 Principles of Good Energy Eating | Dr. Casey Means & Shawn Stevenson

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we are the only species in the world with an obesity and chronic disease epidemic and we’re the only species in the world with ultra processed food we are literally in America eating ourselves to death our bodies are so wise that they are pushing us to eat uncontrollably literally into an early grave because they are trying so hard to get their real needs met which is the nutrients that they’re expecting that the cells need to function Stanford trained physician co-founder of levels and author of the brand new book good energy we have the one and only Dr Casey means to have you here is such an incredible honor because you’re one of my favorite people in the space and today we get to dig in in some of these principles you know we did really an overarching episode and talking about some of the behind the scenes issues with our culture that’s leading to our epidemics of poor physical and mental health but today we’re going to talk more about Solutions and some practical things we could do but for folks that happen to have not listened to that episode and maybe for some strange reason they’ve been living under a rock and they don’t know Dr Casey means can you share a little bit about the energy crisis that we’re experiencing in our world today and this doesn’t have to do with oil and that kind of stuff but the energy crisis of our bodies yes the chronic disease epidemic that is decimating the human Capal capital of American children adults and the elderly is fundamentally an energy crisis this is a concept that everyone needs to understand we know that over 93% of American adults are metabolically dysfunctional and Metabolism simply put is the conversion of food energy to Cellular energy and that process right now is broken in the majority of people in our country and it’s broken because the Machinery inside the cell that does this conversion process process of potential energy and food to human energy in the form of ATP the mitochondria it is getting synergistically damaged by every single aspect of our modern industrial Western diet and lifestyle and when you look at the research and you look at the physiology that is leading to almost every top killer in the United States almost every chronic disease that’s torturing and shortening the lives of Americans they are rooted in metabolic dysfunction so if you think of a tree with all these different branches the trunk of that tree is metabolic issues caused by diet and lifestyle that’s creating underpowered cells in our body and an underpowered cell is a dysfunctional cell and dysfunctional cells will lead to symptoms and diseases so that is the biggest blind spot in American healthcare because instead of focusing on that trunk we’re we’re focusing on all of the branches individually as separate things in a siloed reactive whack-a-mole healthare system and because we’re just focus focusing on those branches and the downstream symptoms and not the core physiology that connects these this is why the more we’re spending on healthare and the more investment we put in healthcare the sicker we’re actually getting because we’re not focusing on the true root cause of the issue yeah and in the book you and your brother also detail all of the different industries that are profiting from our Collective sickness and being unaware of this energy crisis within our bodies and again it makes so much sense you and I both had multiple biology classes and we learn about the mitochondria but it’s not in the context of like dysfunction here can lead to depression dysfunction here can lead to cancer dysfunction here can lead to all manner of dysfunction that’s right and we’re looking at the root cause truly finally getting to the roots when you mentioned that that tree trunk the roots of the issue and also having the ability to create more fertile ground yes for health to Spring and getting into some of these principles today I want to talk about we’re going to talk about food of course because it’s what’s making up all of the cells of our bodies and the energy exchange that whole process and what our bodies are running on but one of the best parts of the book is when you talk about respecting our biological clock yeah and this new paradigm which has been it’s just because we are now paying attention to it doesn’t mean it hasn’t existed forever but circadian medicine yes and how important that is in developing good energy yes so I think one of the most overlooked aspects of health is chronobiology it’s the it’s the it’s the light and time sensitive aspects of our cellular health and things that are normal in culture today like the fact that we’re okay maybe sleeping five or six hours a night and we think that’s that’s okay every once in a while the fact that we have artificial light on 24 hours a day uh in our homes um the fact that we even get up to alarm clocks like some of these things that impact our sleep our wake relationship our wake sleeping are waking our relationship with light they are so incredibly modern they are so new in the course of human history the light bulb was invented in the early 1800s it’s a it’s a fraction of a second of human history that we’ve had artificial light and then it’s even a smaller fraction of human history that we’ve had blue light emitting screens in our hands this is like 15 years old and the human body is a it’s a dial organism meaning that we have certain processes that happen during light that’s usually when we’re active and we’re digesting and we’re producing a lot of energy and then at nighttime we have a second phase with totally different biology hormonal genetic cell signaling where it’s much more about repair and rest and Rejuvenation um and clearing out waste products from the day there are nocturnal animals and they have flipped biology but we’re dial and with our relationship with with artificial light and our move towards the indoors the vast majority of our time essentially we’ve put our bodies into a state of Mass confusion because it’s essentially it’s light it’s daytime 24 hours a day according to our bodies with all this artificial light and I think a key concept that’s really helped me is realizing that the inside of our body is dark it’s kind of always nighttime inside our body and the way that we help let the body know what time it is in the dial phase is by exposing our retina cells and our skin cells to photons to to light energy and literally those photons travel 92 million miles through space and through our atmosphere and they interact with our cells to create confirmational Shi shifts that change our biology and so this is why it is so important for us to really focus on light hygiene in our in our health Journey because as those photons hit our retina they send a message to our supermatic nucleus that literally tells the body it is morning it is time to do this specific set of genetic activities cell signaling activities and that’s what sets us up for a really healthy metabolic day and then when we protect our retinal cells from that light energy in the evening time it’s a signal that tells our body it’s time to do these night time activities and we are basically we have completely eroded that relationship with light and let ourselves be exposed to light all the time and that is creating mass cellular confusion you look at um you know the fact that so many Americans are chronically inflamed it’s like well if a body is totally confused about what time it is and doesn’t know which Pathways and expression to do that is a threat signal to the body and so this inter relationship with sleep and inflammation hormone um you know really comes down to in many ways uh us giving our body clear signals about what what time it is and there’s just so much overwhelming data to support that um when we have a better relationship with light I.E giving our bodies light during the day and darkness at night it is so much better for our health yeah we don’t think about this at all we have two completely different modes right we have our activity mode and we have our rest mode yeah right and as you just illuminated for us that’s a little sunlight pun there illumination shout out to the minions um as you just illuminated for us during these different modes we have completely different activity going on with our biology right so we’re producing a lot of quote daytime hormones neurotransmitters our digestion is different our heart rate is different um our mitochondria are doing different things right right and then we go into this other mode which they’re both equally necessary for survival and thriving not just survival thriving as a human being we’ve got totally different activity with all those things and more all of our cells our tissues our organs and organ systems are doing different things in these different modes now when we are not participating in one of these modes naturally or effectively we’re going to have some again what we would label as disease symptoms start to show up that’s giving us a warning you know that we need to alter our Behavior but instead of that what we do is we turn to symptoms treatment but we’re looking at the root cause here and with this being said what are some of the fundamental things that we can do to better associate to engage with healthy circadian medicine healthy circadian rhythms yeah so you just mentioned this exposure to sunlight for example is there like a a minimum effective dose that we a Target yeah there are three main things that I think are so important to recognize in terms of how we literally tell our body what time it is in this 24-hour cycle how we entrain our clock genes to really be synchronized with the B the dial Biology so the first is exposure to light this is more light during the daylight hours and then less exposure to light during the nighttime hours the second is actually consistency of our bed times and wake time so actually putting the body on sort of a schedule in terms of bedtime and wake time we think about this for children but we forget it as adult so helping the body know when we are going to bed and when we’re waking up is a second piece of entrainment and the third is meal timing actually having more consistency around our meal times and having somewhat of an eating schedule can help tell our bodies that it is daytime versus nighttime but the average American now is eating over a 15-hour period during the day so they’re eating in the daylight they’re eating at nighttime when we’re not supposed to be eating we have over 11 eating events per day and so because eating is something that would happen during the daytime phase of the dial cycle that’s essentially telling the body you know a confusing signal about what time of day it is so you know eating during the sunlight hours having consistent bed times and wake times night to night and getting more light during the day and then protecting our bodies from light as essentially at night and I think something really astonishing that I read that I learned as I was writing this book that is really disheartening to me is that the average American now is only spending 7% of their time outdoors in a 24-hour period now we spend 93% of our time in the four walls of our home or in a car so we have chosen voluntarily to essentially imprison ourselves in these boxes that separate us from photons and from light energy during the vast majority of the day so not only I think is that basically a spiritual crisis because we’re physically separated from our source energy which is the Sun but on a very practical level uh we are we are essentially super confusing our bodies because we’re not giving it the light energy that is the light switch to turn on certain daytime metabolic activities and then of course at night we’re blasting the body with blue light from our devices and really flipping our biology and a fascinating sort of statistic is that if you’re indoors even if you’re by a sunny window you’re likely getting less than like a 100 Lux which is a measure of light intensity so even if you’re sitting near a window that window is blocking those photons from getting to you to activate your biology if you’re outside you could be getting over aund ,000 lucks so it is a massive difference between indoors in a sunny room and just stepping outdoors and so from my perspective one of the things we really want to focus on in our health journey is actually how to just spend more time Outdoors during the day not only again for our spiritual health and just to be able to Revel in the awe of Nature and think about something bigger than ourselves which is what automatically happens when we’re Outdoors but also Al to really entrain in our bodies that it is daytime which is what light um can do for us and what’s fascinating is that if you look at research more epidemiologic research you find that people who spend more time Outdoors that tracks with lower BMI and lower risk of metabolic disease even controlling for activity so just being outdoors has an impact on BMI and our metabolic health risk and it doesn’t even mean moving out side so I think a big call to action for people I would say is you know it’s it’s being indoors in a chair that’s killing us in so many ways um and one of the things that we really can do to accelerate our health journey is to take honest stock of everything we are doing every day that is indoors and seated and find a way to take some of those and make them outdoors and standing or moving that is an act of revolution in our society that wants us just crunched up in these chairs indoors scared feeling small you know with screwed up circadian biology that we can then medicate and so that might look like you know your list might look like oh hey I get up I make breakfast I chop some fruit um I go grab the mail I drink some coffee I chat with my partner so we’re this is all before 10: a.m. right so okay get up and like you got to get creative and part of being healthy in this modern culture is just getting really creative can you put a little table outside your front door and chop your fruit and Out outdoors like that’s a possibility could you drink your coffee walking around the block with your partner instead of sitting inside and drinking your coffee could you take your first call of the day walking around instead of doing it indoors but basically how do we move more activities from indoor seated to outdoor moving and that is going to be incredible for our circadian biology and our abolic Health generally I love that and it’s like doing things that you’re already doing but just changing the location right so what jumps to mind for me is if you are you know maybe you’re Avid exerciser but you work out in the gym yeah every day maybe half of your workouts during the week maybe you can do them at home or do them outside you know or at least a couple at least one yeah you know and this is something that funny enough I’ve made that alteration in my training the last year I work out a lot more outside at home because I just feel like it gives me more right and of course over time just being able to accumulate the knowledge and the resources to be able to Great get great workouts in at home but it’s just stacking conditions and also I would love to throw in regardless even if it’s a cloudy overcast day the Lux is so much stronger outside than indoors it is not even close and so something that I do and I did it today I do every single day I get up and I before I do anything right so I I have my morning water I do some reading but then I go for a walk at least 5 to 10 minutes every morning I just go outside even if it’s cold regardless of the the conditions but you know living in California yeah we got to be honest it is different it’s pretty nice it is different but even when I was in Missouri I would take my outside and there’s even a video that we WE Post posted before you know even when it was snowing you know my son and I went outside in our underwear you didn’t know this was going to make this turn did you um my oldest son and we ran outside did some snow angels Len we did some snow angels and came back in the house you know what I mean but we it it’s one of those things where when you said this it makes sense that our health is going to be better when we spend more time Outdoors we all know this but having Dr Casey means to give us a little bit of the science give us a little encouraging nudge give us some options for us to think about is super helpful yeah and it and I think something that people might say is like well I live in a place that’s dark and I get up in the dark and you know it’s snowing and all these things and it’s like do not major in the minors like the sun is our life source and our source energy and we are locked inside four walls 97 93% of the day and this is this concept of indoors is literally A New Concept in the in the entire Spectrum of human history it’s unprecedented and so don’t worry about the minutia try to find a way to move that number from 93% to 60% find a way to spend more time out Outdoors don’t stress about the minutia kids these days are spending one to two hours per day experiencing a lux of greater than 1,000 so this is basically saying kids are indoors like almost all the time and this is directly related to metabolic issues in children this is directly related to obesity but it’s also directly related to vision problems in children which have been skyrocketing because they’re not seeing long distances they’re not getting their relationship with light that they need to for eye development so that’s really important so I’d say don’t worry about the minutia just find ways to spend more time Outdoors during the day as a way of being so compassionate with your body to let it know it’s daytime we are on a beautiful planet you know let’s do daytime activity right now while we’re awake and then on the flip side it’s of course creating a dark environment as night at night as best you can and of course there’s there’s strategies for this the red light is going to have a much less of an impact on um disrupting our circadian rhythm so if we can do things like wear the blue light blocking glasses that have the orange lens you know get some red light bulbs in our house there’s so so so many on Amazon actually that you can control from your phone so just at night instead of having to like have different light bulbs you can just put a few little lamps around your house um and just control it with your phone so that’s what we do every night after dinner we basically turn off all the lights and with the phone just turn on several red lights and then you can turn your phone to Red really really easily um in the accessibility settings by basically changing the the phone tint to red and then you just press three times on the side of your phone and it turns red you can turn your computers to dark mode all of that is really helpful but I was really astounded by a study that I came across all wri in this book that basically said that if PE they looked at older adults and they found that the people with higher light intensities that they were exposed to at night had an over 50% chance higher risk of having type 2 diabetes or developing type two diabetes so it’s a real impact and then they also did a study that looked at people who were exposed to 200 lucks of light after the sun went down versus three lucks which is basically like super super dim light and the people who were exposed to 200 Lux experienced a 90minut uh push back on when melatonin Peak was secreted so basically melatonin is this hormone that is not only an antioxidant it’s an anti-cancer molecule but it helps us feel sleepy and just being exposed to 200 Lux which is not very bright pushed back the Melatonin Peak by 90 minutes so for people who are out there who who have insomnia and they feel like they can’t sleep um they can’t get to bed these these things actually do make a difference for our hormonal secretion so really trying to get the bedroom as dark as possible um can be really really very helpful yeah yeah and I just want to reiterate this point as well because you know we’ve got people who are listening all over the world I want to refrain from what we tend to do when we hear stuff like this like yes I want to do that but we get into the whataboutism we get into the you know I’ve got a problem for every solution I was born and raised in Missouri all right extremes of all of the different seasons but I found a way and this is not necessarily again to say every day if you’re in New England and you got you know 3et of snow I’m not saying to get some snow shoes and you know what I mean but it’s putting this in context but just making it a mandate to do the best that you can to get outside more often and to cultivate a a culture for yourself where this is a part of your of your day and your structure as much as as much as you can you know and we want to be mindful of again people are living in different places different times of the years but I just watched this show on HB Max it was True Detective and it’s their newest season it’s called night country and they were up in Alaska all right Jodie Foster making a return she did her thing and this and I don’t want to spoil it you know no spoiler alerts no none of that but you know just seeing that there’s this culture where there’s Endless Night at some parts of the year you know an endless day at some parts of the year but seeing still that the people who are like the indigenous cultures they had a it started off the the series literally started off with a guy out hunting in the snow right so regardless of where humans are on the planet we found ways to hang out outside and as you mentioned this concept of outside and in in doors is a new thing right we evolved as part of the environment and we’ve as we’ve become quote sophisticated we’ve cut ourselves off more and more and more and wondering again why our health is suffering yeah we need to get more reconnected and one of the subheads you have in the book in this section is we are made of sunlight we are made of sunlight yeah I mean we literally are made of sunlight it’s it’s so ridiculously incredible um but these these photons that travel 92 million miles through space and they get both absorbed by our retinal cells our skin cells but they also of course get they get absorbed uh by the chloroplast in plants and through photosynthesis that solar energy is stored in the carbon carbon bonds of plants and then we either eat those plants or we eat the animals that have eaten those plants and I think what people don’t realize is that metabolism and all these fancy words we have KBs cycle and oxidative phosphorilation what is it really it is US ultimately liberating the sun’s energy in our own bodies to create human energy so that we can think and feel and move and love and spread light in the world and reach our highest purpose and what’s so wild is that our mitochondria are essentially cousins to chloroplast that do the photosynthesis structurally they look very similar they both have an electron transport chain and ATP synthes or they both have an electron transport chain um and then in the in the human mitochondria when we do liberate that energy and create ATP they actually also emit photons so we are actually Photon light emitting organisms and there’s a measure for this which is like bioluminescence of our bodies and when we are more mitochondrial healthy when we are more mitochondrially healthy and more metabolically healthy we are able to produce more light energy so it’s not just a metaphor it’s actually real and it’s just so so beautiful to think about that we’re in this constant conversation with plants around us not only taking in the stored energy and the carbon carbon bonds of the essentially food they make for us but also um in the sense that in their process of building that for us they’re also creating oxygen which then we take in which Exel which creates the oxid of phosphorilation and then we produce the CO2 from that process which goes back to feed them in an endless literally lifelong conversation with all plants from the moment that we take our first breath to the moment we take our last breath and so understanding that interconnection like what you’re speaking about of like we are part of nature we are nature um in every possible way and so I think meditating on that more and realizing that like anything we do to separate ourselves from nature that we are constantly in flux with sun soil water air plants animals everything anything we do to separate from that will generally hurt our health because we are a part of it and we are in conversation and a cycle with it and so when we sequester ourselves from it we will get sick because we break a cycle that is lifegiving and so that’s what we’re really seeing the chronic disease epidemic is very much one about isolation and disconnection from the greater interdependent environment that we are a part of and a lot of healing this this chronic disease epidemic is actually going to be finding ways to reconnect in a really functional way with with all these different sources of energy um and matter that we exist within the environment and so any any kind of health care solution that doesn’t address that that disconnection from every aspect of the cycle that we’re just inextricably interdependent with is not really going to solve the problem uh because you can’t uh fudge your way through that you you’ve got to get back in touch with it so we’ve got to be drinking clean water we’ve got to be eating real food that came from the soil recently highest nutrient content we’ve got to be outdoors more we’ve got to be breathing you know fresh air and um it’s it’s unavoidable as much as certain entities would like us to make us think we can game our way out of it Bill Gates Appeal Ultra processed food are fine it’s it’s it’s not real we we have to actually redevelop the Cycles uh we cannot outsmart them yeah we’re not going to be living in a Space Balls Paradigm where you know you get your can of oxygen have you seen the movie Space Balls oh it’s been a long time well it gets to a place where you know the oxygen is getting deprived from the environment you open up your can and have your can oxygen that’s not a real thing you know but in our in our environment right now we have the opportunity we were seeing so much abnormality but we have the opportunity to change that and that’s what this is about and you mentioned earlier that I’m still thinking about Spaceball that huge helmet I actually I went on a tour at Fox movie studios before shout out to my guy Jim quick so I got to see Dark Helmet you know that’s the name of the character played by Rick Moranis in person and it was this guy he had this he’s probably he a smaller guy but he had on the Darth Vader thing but a massive helmet and he was trying to get on the elevator it was a whole funny scene um but you know we’re not living in this reality and that movie is a parody right and that’s what we’re seeing with the healthc care system it’s like a parody of real life it’s not real yeah and one of the things that you mentioned earlier that is controlling and really setting the pace of our kind of internal clocks our internal pacemaker is when we’re eating and by the way you mentioned that our circadian clock genes right so these are genes that are controlling the production and function of other proteins and genes it’s like a top tier influence and if you could let’s dive more this is a good segue into food yeah because in our culture if we think about anything related to energy we think about our food and one of my favorite sections of the book you share the six principles of good energy eating we actually get into the the nooks and the crannies the nuts and berries and I want to go through these principles since we got everybody here today who’s already ran out and grabbed a copy of good energy and if you haven’t make sure to do that as soon as this episode is complete grab your copy of good energy we got to make this a massive massive bestseller principle one food determines the structure and function of ourselves and microbiome let’s talk about that yeah so I think that you know a big message with this book is that we have to get out of the diet Wars we have to transcend this ridiculous culture of dietary Dogma that has gotten us more confused than ever the more dietary philosophies we have the more people are confused about nutrition so how do we actually just start with like first principles what is food and what are ourselves made of and what do they need to function properly and then how do we match those needs with food and when we do that you know you ultimately will get great health and you can meet the needs of cells through a lot of different dietary strategies you can get most of the core things the body needs from a vegan diet or a keto diet if you’re thoughtful about getting the right molecules in the body and ideally not molecules that are covered with toxic synthetic pesticide poison um so the first principle is really like let’s think about what food is it controls the structure and function of our bodies and our microbiome so it’s kind of a four quadrant thing when we think about structure we Tak in 70 metric tons of food in our lifetime which just is a statistic that completely astounds me one metric ton per year 2 to three pounds per day on average and this is molecules that we are going to use for two purposes one to build our body it’s the literal building blocks and Bricks of all of our cells every atom in our body is made from it comes from food that’s the reality we’re 3D printed from food in our mother’s bellies food is the complete structural building block of our bodies so that 70 metric tons is constantly re3d printing our bodies throughout our lifetime the body of today is molecularly completely different from our body a year ago and so the food that we’re continually inputting has the potential to either build a well functioning body every single day we make this Choice um or to create dysfunction if we don’t give it what it needs to build the right structure so it’s like a metaphor is like if you’re if you’re building a building out of poor quality materials or out of missing materials obviously that building is not going to be structurally sound or protect you and somehow we miss that concept when we think about food which is literally the Structural Materials of building our body which we have to do every day this is why consistency with eating patterns matters because we’re rebuilding our bodies every single day and I love I love this Dost statement that the human body is a process not an entity in the Western World we think of the body as a thing that is here and is alive and then it dies and I’m Casey and you’re sha and and we’re separate when in reality if we had just had better Vision or we had microscopic Vision we would actually see that we’re just swarming hives of matter that’s constantly in flux with everything around US Air going in carbon dioxide going out food going in rebuilding our bodies excreting shedding skin cells shedding gut lining Etc and there isn’t a place where I begin and you end not there isn’t you know and it’s just I’m taking in you know carbon dioxide that you just exhaled and it’s a conversation and so we’ve built the Whole Health Care system literally based on the idea that the body is a thing rather than a process which is why we we’ve built it on a false Foundation essentially and food comes into this because food is the way that we keep interacting with that process every single day to make it more functional the body is a process so food is both the structure it’s the building blocks and the body needs new building blocks every day high quality the correct ones to build a functional body but it’s also about function because these MO ules in that 70 metric tons of food are also chemical information that changes our gene expression our epigenetics our cell signaling Pathways our enzyme function it’s so incredible so the micronutrients from the food are going to act as lock and key co-actors on key enzymes in our body they’re actually doing the chemical reactions to activate them turn them off there are chemicals in food that are going to literally bind to transcription factors on the DNA to tell a gene to be expressed or not to be expressed um it’s literally a conversation with those molecules between your cellular activity and your cellular activity is what determines your health like I say there’s no symptom or disease that arises in a vacuum it’s all related to cellular function and this food is telling your cells how to function so some examples of this you think about you know that the curcumin and turmeric which literally binds to transcription factors inside the cell and changes measurably the gene expression of the nfca B pathway which is a key inflammatory pathway in the body you can literally change the gene expression of our key inflammatory pathway you look at isos isothiocyanates from Cru cruciferous vegetables these go into the cell and they upregulate the Nrf2 genetic pathway which creates antioxidant defenses from damaging free radicals the list literally goes on and on and on but food is the structural building block and the functional messenger that tells our bodies what to do and when it is miraculous and there’s no getting around that we have to eat high quality food and this is why the conversation about soil is so important because it’s the soil the healthy thriving soil that injects our food with as many nutrients as possible and I used to think that like eating locally was frivolous I was like oh God that’s like just seems like an elitist thing to say and as I’ve learned more I’ve actually realized that like almost nothing could be more important than actually eating local like buying food from the farmers market and part of the reason is because every day that a food is separated from its life source with this which is the soil I mean the second that plant is pulled it’s actually dead um every single day it’s out of the soil its nutrient composition is precipitously declining and the average piece of food travels 1500 miles from soil to our plates today and of course that burns lots of fossil fuels and whatnot but it’s also essentially putting a piece of food on your plate that has vastly less molecular information for your body and so when we talk about eating locally we’re potentially buying from a farmer who most likely is going to have better farming practices if they’re bringing their food to a farmers market so the food will not have the toxic pesticides on it most likely but also the food was picked that day or the day before and then we can either eat it immediately or freeze it which can really maintain a lot of the Nutri nutrients and get so much more bang for our buck with every bite that we’re taking and there was actually a really interesting study it’s old it’s from about 1991 but it looked at vitamin C content vitamin C is a very important functional medic uh functional messenger in our body um and it looked at essentially essentially Days 1 through 14 after the food being picked and they looked at spinach broccoli peas a couple other vegetables and they found that after after 2 to 3 days you get like a 50% or more reduction in vitamin C content in those Foods unless it’s frozen immediately upon picking and that can actually maintain a lot of the vitamin C levels so freezing is often a really good option the second thing they saw was that keeping Foods at ambient temperatures like on the counter you will lose nutrients quicker than if they are in a cooled environment and so better vitamin C composition if you cool it but one of the most astonishing things that that paper showed was that if you look at spinach fresh from the soil so Garden Fresh is what they called it let’s say that’s 100% vitamin C composition versus about a week to 14 days later in the grocery store the grocery store spinach had 0% of the vitamin C that it had when it was when it came from the garden so so this is that was the most extreme example but when we think of what food actually is structural and functional Med uh when we think of what food actually is which a structural and functional messenger for all aspects of our biology we realize why it matters to buy the highest quality food this is not just about calories and energy this is about our form and how that form is functioning and then of course we could go into microbiome which I’ll just touch on briefly which is the that that food um you know we have about 40 trillion cells human cells but we have like 100 trillion bacterial cells so it’s very possible that actually the bacteria are in charge and we’re just kind of along for the ride but um but that bacteria I I I I like to think of the bacteria sometimes as like our soul because the bacteria are this invisible unseen Force Within us that in many ways controls what we think what we do how hungry we are and the quality and happiness of our life who we’re attracted to all sorts of things it’s kind of like our soul and when we protect the M when we protect the microbiome and we feed the microbiome the things that it loves it literally produces a whole Pharmacy of medications I.E just postbiotic chemicals for us that make us happier healthier live longer make life easier make us more content and so the food we eat directly shapes the composition of the microbiome and shapes the function of the microbiome what they will produce on our behalf to either hurt our lives or help it so I like to think of like we’re not only eating for our own human cells we’re eating for our bacterial cells within us and when we love those cells with the food choices we’re making they will help us just feel incredible they will help us not have cravings and they will help us live our longest and happiest lives so that’s really the key points around food being the structural and functional messenger for our our own cells and and those of the microbiome I love that I love that last tie in as well we’re not just eating for ourselves we’re eating for our microbes yeah and it’s our responsibility to create a great environment for that ecosystem within us yeah and that spills over to every part of our Lives as well and we get to choose we get to choose what we’re making ourselves out of what we’re making our energy out of but we’re feeding our microbiome and you know you mentioned turmeric I was thinking like what’s something similar that might not be as good Cheeto dust all right what if you’re using that as fuel or trying to build some and the thing is again we’re we’ve got all these great studies now but we’re looking at this let’s look at what happens with Cheetos you know Cheeto dust guarantee these inflammatory factors are going to be doing the opposite of what they’re doing with turmeric yeah I mean Cheetos literally have red 40 in them which we know is essentially neurotoxic it is associated with and not even INF Fringe circles in major medical research with attention uh ADHD in children and other behavioral issues and and so that’s that’s also a functional signal for your cells to say be screwed up you know to the cellular function to not function properly and so these are these are words that we have the the the molecules we choose to put in our body are words that we get to speak to our bodies with to tell them what to do and when we when you eat the highest quality Natural Foods we’re speaking a language the body can hear and then empowers it to do to do its best work and so that’s just you know it’s it’s a it’s a very actually we think of healthy eating as difficult but it’s actually a pretty straightforward input that has some of the Great Roi that we could possibly imagine you want to think about a three little pigs Paradigm when it comes to nutrition right there’s some new new stuff’s being birthed right here all right you you see where this is going and we get to choose what we’re making our structure out of right we could do sticks we could do you know something you know in our culture it’s you know again Cheetos and and and Hot Pockets and all these different things I would eat a a box of macaroni and cheese for dinner right we can make our bodies out of these things or we be the smart little piggy and we’re making our bodies out of sustainable materials right and the other little piggies end up coming to hang out with us and we get them educated and protected from the big bad wolf yeah who is kie would share that’s the pharmaceutical industry big food and you know again we get to choose now part of this education is the awareness that we get to choose because Casey when I was eating a box of macaroni cheese for dinner I didn’t know that I get to choose I didn’t know that there was a difference number one and also the accessibility to these different foods in the environment that I was that I was in but when you mentioned farmers market for example for nutrient density you know even when I lived in Ferguson Missouri there was a farmers market yeah that was just you know 5 10 minutes from my house I just wasn’t aware of it because I didn’t have this education but as soon as I became attuned to it I could find a way humans are so resilient and creative and we are so powerful but part of it is when we don’t feel well when we don’t have good energy all these things become they they seem to be so much harder and so as you guys have been sharing with this project we want top down change for accessibility but we also need bottom up change where we’re taking responsibility and understanding that we’re powerful and so that was number one principle all right we’re going to move on to number two of these principles and number two is eating is the process of matching cellular needs with oral inputs what does that mean yeah so we have these 40 trillion cells and they’re each like little cities and they’re cities that are doing thousands of chemical reactions uh and activities uh per second and the result of all those chemical reactions just bubbles up into our lives that’s what our life is it’s the accumulation of all these incredible chemical reactions in these 40 trillion cells so each of those chemical reactions has different requirements like inputs and molecules that need to be built to do it and so since we’re entirely 100% built from food we have to match the needs of the cells with this the stuff we’re putting in the mouth because that’s ultimately going to um allow for the generation of Health which is a matching between the needs and what goes in we don’t learn this in middle school it’s so crazy like this is should be foundational for what we learn so in some examples of this and and actually this is really what led us to the good energy eating plan which is the non-dogmatic simple first prils approach to what we recommend for people to put in every meal which is five things in uh ideally every day and in every meal which is a healthy protein Source an omega-3 Source an antioxidant Source a fiber source and a probiotic source and if you can basically make a little list of few of your favorite foods from each of those five categories and then have your kitchen stocked with them and essentially make creating a meal a mix and match between a few of the foods from each of those categories you are so far on your way to meeting the needs of the cells and then how do you know if you are meeting the needs of the cells well we have incredible well well the the biggest thing is do you have symptoms how are you feeling the absence of symptoms is a sign of optimal function and so part of the journey is actually creating the space in our lives outside of the distraction industrial complex to set the boundaries to be able to be still enough to hear what our bodies are saying we’re all moving so damn fast eating in the car eating on the stairc you know walking upstairs that we don’t even really know how we’re feeling we’re so disconnected and disembodied so it’s it’s slowing down hearing what the body is saying and if if you’re feeling incredible if you’re feeling great you don’t have symptoms you’re waking up feeling energetic and joyful every day you’re probably meeting the needs of the cells with your food and not gumming up the system with a lot lots of extra toxins and things that it doesn’t need so that’s a great sign then of course there’s biomarkers well as well if you’re meeting the needs of the cells consistently day in and day out your biomarkers are going to look great so that’s why you know I certainly recommend testing some of the key biomarkers associated with metabolic health and core foundational cellular Health every 3 to 4 months so you can have a sense of like are you meeting those needs um so let’s just give a concrete example of this so there’s several proteins in the body that require selenium so these are called selenop proteins so high school biology you know you express the DNA into mRNA and then there’s the ribosome that t that reads the MRNA and produces a protein by grabbing amino acid IDs and building the protein there’s certain proteins where the cell has to reach out and grab a selenium molecule to actually incorporate it into that Protein that’s being built um and so there are soleno proteins that are like so critical for biology glutathione Master antioxidant in the body that protects us from oxitive stress it’s a selenop protein there’s many others that are impacting immunity and all sorts of things well if we’re not eating iium how are we going to have seleno proteins to allow the cell to defend itself from oxidative damage so meeting matching the needs of the cell with that input which is like a Brazil nut right is a way that we’re going to generate function um and we could go through a laundry list of these types of inputs but it’s like um what’s really interesting about the body and where it gets a little bit complicated is that our needs are Dynamic if we’re under a lot of stress you know we might be burning through our B vitamins in our production of stress hormones and things like that or depleting certain micronutrients and so you know sometimes we’re we’re going to need to adjust you know that strategy but I would say by and large if we’re eating whole real unprocessed food that came from the earth recently um and animals that ate really high quality food like grass-fed meats and pasture raised eggs we are going to have the best shot of Meeting those molecular needs for ourselves um and then you got to couple this with eating slowly sitting down to eat creating enough spaciousness in our life to hear the signals from our body so that we can adjust accordingly and here sometimes we will have specific cravings for things like red meat when we’re anemic because the body will tell us what it needs and so so um having the space to actually really hear those signals yeah there’s an intelligence there you know and I love this because this is an expanded look at postingestive feedback right so having this experience with food and seeing the outcomes with your body and with post-ingestive feedback for example specifically looking at Cravings right this is something that in our culture today Cravings are bad yeah but we evolved having that capacity to have a craving as a natural feedback where our bodies have had an interaction with the real food in the real world say for example you know we are dealing with a lot of stress Vitamin C is another one of those things that can get depleted right and so we know that our our cells know before the label of vitamin C was a thing you know our ancestors ate a bunch of we’ll say uh strawberries and they got a nice uh fraction of vitamin C from that and we’ll say we’re under stress maybe there was a r tribe we were concerned about or an interaction with the wild animal or something and we develop a craving for the strawberries right maybe we haven’t had them for a while but there you know maybe it’s been a few weeks and there’s still a nice bushel over there and we would have a craving to go eat those things today however these natural inputs this post-ingestive feedback the system has been hijacked yeah because we have all of these newly invented flavors really but they’re not really newly invented because because we can use a gas chromatograph for example and isolate that strawberry flavor right we get the chemistry of that now we can add that strawberry flavor to ice cream to Candy to soda to waffles without strawberries being necessary anymore right and so it really muddies Up This truly innate healthy feedback in our cravings and now we don’t know what the hell to eat that’s right number one and also we’re craving all these things that could be potentially harming us but here’s the thing at the end of the day we’re still hungry yeah that’s the thing we’re not meeting those needs that as you’re talking about with principle number two and so our body is expressing more hunger yes trying to get those things in and I think principle number three is Cravings are a sign from the body that we’re giving it mixed messages this gets to what you’re talking about this is so important for people to realize we are literally in America eating ourselves to death we are eating ourselves into a grave we are eating ourselves into a totally modern obesity epidemic because our bodies are so wise that they are pushing us to eat uncontrollably literally into an early grave because they are trying so hard to get their real needs met which is the nutrients that they’re expecting that the cells need to function so when we give the body what it needs expects wants to function properly our satiety mechanisms are Exquisite and they kick in and we stop eating we are the only species in the world with an obesity and chronic disease epidemic and we’re the only species in the world with ultra processed food which strips our food of its nutrients is hyper palatable and isn’t actually meeting the needs of our cells and of course because of that our bodies will drive us relentlessly to keep eating to get its needs met this is why whole unprocessed food from good living soil is so important because it is the best way of meeting your body’s needs and therefore queuing are Exquisite satiety mechanisms that work in every other animal in the world right there’s no obese giraffes right there’s not obese G gas because they’re eating whole real natural food and and so I think that this is just a really yeah just such a key point is that this this is why Ultra processed food is a problem and people will say like oh it’s not the ultra processed food that’s the problem it’s the fact that people are eating too many calories the reason people are eating too many calories is because of the ultra processed food it’s not queuing our satiety mechanism of course it’s you know there’s a whole other reward circuitry that it’s activating but there was such an interesting study that was done by Dr Kevin Hall at the NIH couple years ago where they basically took like a bunch of participants and literally locked them up at the NIH for four weeks like prison like like and they measured and weighed every single piece of food that they ate and in two weeks of the study they ate exclusively ultr processed foods and two weeks of the study they ate unprocessed foods and what was so fascinating is that if you look at the pictures and the supplement supplementary materials of that paper of the ultr processed diet you’d actually think this actually looks like a pretty normal like healthy American diet it was like a turkey sandwich on white bread and maybe some peaches that were in like a little bit of a syrup and Juice um maybe one cookie you know it was like what you would see at like a school or a nursing home or whatever or prison or prison yeah like french fries but like nothing that was like like oh God this is like inedible it was like normal American food um and then they had the unprocessed versions which was like a turkey a whole turkey breast that had been cut up roasted and cut up on whole wheat bread and just sliced fruit and milk or tea so totally similar looking but just one was Ultra processed and one was un uh minimally processed or unprocessed um in that study in the two weeks that people were eating and they had that people could eat whatever they wanted as much as they wanted and then the researchers would basically measure how much food they ate on average the participants ate 500 calories more per day when they were eating the ultra processed food and 500 calories less per day when they were eating unprocessed food and this translated um over the course of the study into like a five pound difference so they basically gained five PBS and then lost 5 lbs on the two different sides of the study so it is the ultra processing that is the um and so this is this is why the whole foods are so important because a lot of us you know are so stressed about our Cravings I couldn’t possibly get off this food I I need it I love it I’d rather die than give it up but on the other side of a short period of eating high quality unprocessed food is a lack of Desire freedom because your microbiome changes and you’re literally giving the cells clear messages that you have gotten what you need and then it will regulate your hunger like every animal species on planet Earth other than humans amazing amazing so that was principle number three food is how you communicate with your C we are the only species as a matter of fact in our culture we have this epidemic of obesity and yet we’re starving right an individual can be obese apparently carrying a lot of extra energy on their frame but they’re cellularly starving their mitochondria are lacking good energy this ISS making making more and more sense making making so moving on to principle number four and really principle three and four combined Which principle four is extreme food cravings are feedback from your cells that you’re giving mixed messages all right so nobody wants to deal with mixed messages all right we’re going to move on to principle five here and principle five is ignore diet philosophies and focus on unprocessed food you mentioned this a little bit earlier but just reiterate what you mean by that the more nutrition research that we’re publishing the sicker we’re getting the more nutrition influencers that exist on social media the sicker we’re getting the more the NIH does these large scale studies on nutrition the sicker we’re getting we do not need I believe more research on nutrition go back to the animals they don’t have PubMed they don’t have experts they don’t have the NIH they don’t have chronic diseases and obesity we need to start getting back in touch with common sense about food if you poison a food system with you know millions of of I’m sorry billions of pounds of synthetic toxic pesticides and you then take it all to a factory and strip it of all its nutrients and then feed it to a population we’re going to we’re to get sick like it’s pretty obvious and so we’re really missing the forest through the trees here um debating minua uh and I think what people need to realize is that our confusion about nutrition drives industry like the confusion is the product it benefits so many Industries nutrition processed food Health Care system for us to just feel like I couldn’t possibly figure this out it’s so complicated and you know debate you know the minutia of individual amino acid levels and how you should space them out throughout the day like this is not the problem the problem is that 70% of our calories are coming from a factory and the food that goes into that factory is covered in toxic pesticides you know so so it’s it’s like we just need to load more of our plates with natural unprocessed foods and that for the majority of people listening and in the the world will get us a huge percentage of the way there of course on the margins for performance longevity potentially you know some of these these things can be interesting to to talk about but um but the confusion we need to realize that us being in a washing machine of confusion about nutrition and doubting our choices and flip-flopping between different strategies is is to drive industry it’s not for our benefit and so if we can just focus on first principles like I just talked about get the molecules your body needs get the fiber get the healthy protein get the omega-3 get the antioxidants get the probiotic sources get it from real food that is clean that if you’re vegan do all those things if you’re keto do all those things if your paleo do all those things if your Mediterranean diet do all those things like we will we will do a lot better than we’re doing right right now so I think that’s the really the message with that principle is is just to help people realize that um it’s not as confusing as as we’re led to believe on nutrition and we we really should not be missing the forest through the tree for the trees here love it love it all right we’re at principal six here principal six I love this one already very curious mindful eating finding awe in food finding awe in our food talk about that one well this is one of my favorite sections of the entire book um and I think it’s actually probably more important than all the others which is that we have such a sort of desanctified sterilized relationship with food totally by Design you know for the sake of convenience we’ve basically accepted that food which is this thing that will create our bodies and create the function of our bodies that it’s okay that we have no idea where it’s grown we don’t care how long it’s been dead we don’t care if it comes in plastic and boxes and in that sort of disconnected relationship with this thing that is going to become us and allowing that to be covered in in toxins and you know have chemicals added to it like we we’ve lost this sense of awe about food and awe I think needs to be foundational reverence reverence for this process of incorporating the environment into our form in a daily process to build a structure that can reach its highest purpose and there are so many elements of you know of food that inspire me I mean one is like we talked about with sunlight like that literally solar energy is stored in the food and we liberate it after we eat it the fact that there are you know trillions of microorganisms in a tablespoon of soil of healthy soil our American soil is dead literally no organisms in it because of industrial Agriculture and pesticides but healthy soil has trillions of microorganisms in it that are all working to create the perfect little environment to create food that will help you have a have an optimal Form and Function and you know just the fact that um our gut lining which is you know this tube we talk about microbiome and intestinal permeability and all these clinical words and it’s like back up up like this this beautiful structure of our of our GI system that runs from our mouth you know to our butt it is fundamentally the boundary between us and everything else in the cosmos it is a tube and a barrier that allows us to take what serves us and leave what doesn’t and I think you know in therapy we learn about how like boundaries are what make good relationships but we rarely talk about like how important it is to support the boundary of our gut so that we can interact with food in a way that’s most beneficial to us right now that gut lining is tattered and destroyed because of overuse of antibiotics excess sugar in our food um all the synthetic uh pesticides and colorings and preservatives and emulsifiers in our food so we’ve we’ve literally just like put all this trash in our mouth which is hurting the gut lining which has created a poor boundary a key boundary between us and those 70 metric tons of food that go into our body in our lifetime so because of that just like a bad emotional relationship we have this bad physical and energetic relationship with everything around with this huge amount of stuff that’s coming into our body and I think part of our chronic Health crisis is basically represent representing a very poor boundary between us and kind of the stuff that’s going into us through our mouth um and so this is why supporting our gut lining and just like really realizing like if I can build that boundary and make it strong I can interact with everything around me that I’m putting into my body through food three times a day or 11 times a day as Americans in a way that serves me and isn’t overpowering me and isn’t you know putting things into me that I don’t want and so there’s just so many elements of the food conversation that we could just sit and like think about and meditate on the true nature of what’s really happy in the fact that you know we are these 3D printers of our body every day and and I think when we sit in that sense of awe and appreciation um it helps make the health Journey so much easier because it’s it’s not all clinical and dest sterilized and desanctified it’s actually much more like like filled with like joy and filled with this this bigger picture sense of what we’re actually doing when we sit down at a table so so that’s kind of the awe piece and um you know I think one other thing that I love thinking about is just you know our mitochondria as as I’m sure you know all of our mitochondria come from our mother and when the sperm meets the egg the the sperm’s mitochondria basically like melt and the the mother’s mitochondria in the in the egg are what persists so your mitochondria my mitochondria male or female both come from our mothers and so with food we have this opportunity they hurt or help the mitochondria so everything we do with food that supports mitochondrial Health the micronutrients that are mitochondrial co-actors that let us create energy and avoiding the synthetic toxins that impair mitochondrial function when we do these things like in a way we’re honoring the mother we’re honoring the the creative feminine life force that’s in all of us and so I think sitting with some of these Concepts just you know it makes the health Journey easier in my opinion and then when we talk about mindful eating like this gets much more into like things that we can put data to and and your book is so wonderful in this regard that the eat smarter family cookbook because you talk a lot about like it’s not just the what of what we’re eating it’s the how of eating that actually makes a huge difference so there has been research that has shown that when you eat with sitting down at a table with loved ones slowly we digest the food better we metabolize the food better and there’s actually been studies in people with type two diabetes IES that if you sit in a state of gratitude for your food and experience the sensory element of your food which so many of us are not doing right we’re just shoveling it in but actually really see it and and appreciate it they have a lower glucose response to the food and then you look at speed of eating and this one hits home personally for me because it’s one of the hardest things on my he journey is eating slowly because like as a surgeon I was just literally shove shoveling food into my mouth in between cases to just try and get calories in of course I got very sick but there’s actually been research that shown that people who eat the fastest compared to the slowest eaters in a study have a two times higher risk of type two diabetes and a four times higher risk of metabolic syndrome so just eating slowly and thoughtfully even if you’re eating the same stuff can slash your risk of metabolic syndrome and type two diabetes so so mindful eating finding on food I think is just such a gateway to health and in my sort of spiritual view which is certainly respective it’s different than anyone else listening everyone’s got their particular view but for me I think about there was this wonderful thing that I heard from a from a spiritual teacher that part of what this life is is each of our forms as a body is just a way of the field of consciousness that is eternal and infinite and pervades the entire universe it’s our body is a way for conscious for for for the field to experience itself so I’m an experience of the field I’m an experience of the universal Source energy as Casey and in there somewhere is this fact that the the form that I am the material and energetic form of Casey which has never existed before and will never exist throughout history and the Casey of Tomorrow is actually different structurally and molecularly of the Casey of today that’s an opportunity for the field to experience itself and when I’m eating I’m essentially determining what the structure and energetic capacity of this structure of Casey is I’m determining what you know I’m a bunch of atoms but actually in between 99% of the space in US is is is just empty space like if you look on the molecular level and so just thinking about we identify so much with the material of the person but like actually thinking about like think about the infinite side of us you know that that field experiencing itself as so when I’m eating I’m literally thinking about how do I build a structure and honor a structure that can allow that field to experience itself in the most beautiful possible way that in some way improves like the frequency of this huge energetic thing that we’re all a part of and so like how do I honor this miracle and sta IAL your impossibility of being alive as me by building a form that is you know can Channel energy appropriately and and and maximally which is metabolic Health that can you know create more light from my mitochondria and you know that can in some maybe mystical way um create an experience for Consciousness that is or for the field that is wonderful so that’s that’s the awe of food I think for me yeah you’re wonderful thank you wonderful you know and just that can even be part of your intention or your prayer going into your food into your meal you know um thank you for this food and for giving me great health and allowing this Infinite Wisdom this Infinite Source to express itself through me and I’m saying this prayer right now is something that I do before I eat me too you know I take a moment and I just set that intention and it’s really remarkable that this incredible Stanford trained remarkable brilliant I wonder I’m just going on and on here um scientist and physician is talking about the importance of our mindset as far as good energy and good health when it comes to our food because our bodies are going to interact with that food differently again this is something that would be obvious in certain context but it has been forgotten in the larger culture scape around health it as far as our awareness of it but it’s never and so for us to invoke and to enjoy that process and I love this one especially because I feel like in the last year of my life I’ve had the most amazing food experiences I’ve ever had amazing and I’ve been doing this for a long time you know uh over 20 years and I’ve had some amazing experiences but it’s just like is it because I’m having the most amazing food that I’ve ever had no it’s because I’m living in awe and paying attention to those moments more often and they’re just sticky it’s recency yeah right and they’re so they’re so beautiful and just paying attention to those moments and you know but also of course it’s your intention and putting yourself in the environments for these for the magical moments to happen but just really appreciating these experiences appreciating the people that I’m around during those experiences and you know that’s what it’s all about yeah and I I think sometimes about like the conversation right now about health is so dominated by longevity there’s such a focus on eating for longevity and something about that it’s never sat quite right to me because even with the longevity conversation there’s still an attachment there’s an attachment to an outcome which is a long life and I think this kind of what we’re talking about is a little bit of a different lens about eating for something we’re eat eating for deep presence and deep appreciation and deep awe which I think UL ultimately will lead you to make choices that may result in longevity but it’s a different intention it’s and it’s an intention that doesn’t have a sense of attachment and fundamentally attachment is the root of suffering so many spiritual Traditions say that and so how do we like move our goal away from something that’s you know a thing that we’re striving towards versus just really allowing it to be about awe appreciation presence now which of course may have the totally the same out but I think it’s a little bit more joyful in a way um and then also you know I think one thing that I think about a lot with insulin resistance which is fundamentally like metabolic dysfunction as insulin resistance is that insulin resistance which is affecting well over 50% of American adults right now pretty new phenomenon majority of our country now if you think about if you step back and think about insulin resistance insulin resistance is the cell in its Infinite Wisdom blocking the signal of insulin that lets glucose into the cell because it knows it can’t process it effectively because the mitochondria is broken because of our toxic diet and lifestyle so our mitochondria is broken it can’t process the glucose so the cell puts up a block to have more glucose coming in because it knows it can’t handle it well that glucose has that light energy stored in its carbon carbon bonds that we ultimately want to liberate so fundamentally it’s like insulin resistance on a different perspective in a different perspective is the block of kind of cosmic energy moving through Us in the way that it’s meant to and so when we eat and we eat in a metabolically healthy way you know these clinical terms it’s like when we eat in a metabolically healthy way what we’re really doing is increasing the capacity of our mitochondria to be converters of cosmic energy to human energy we’re increasing flow through a system which is our Birthright it’s what we do it’s what we’re meant to do is be a flow a a Transformer of energy that’s the body insulin resistance represents in a sense a block to that because our bodies cannot handle our environment and so again this is something I think about as I’m cooking as I’m choosing what to serve my family and friends as I’m going to the farmers market and talking to farmers and touching the food is that I want to be I want to have energy flow through me I don’t want to be the end stop for energy I don’t want to block it I want to let it flow because ultimately flow I think is healthful in so many ways you know it’s like when we um when we don’t uh when we sit too much we block lymphatic flow and that predisposes us to you know to to health issues when we don’t sleep enough we BL block glymphatic flow and we get neurogenerative issues earlier when we are insulin resistance we block that energetic flow you see this in nature too when we put up dams it can screw up you know whole ecosystems behind it so how do we eat in a way that allows us to flow and in doing so be part of this sort of miraculous flow and cycle of energy that I think leads to the world we want to see so just things to meditate on as people are eating that definitely make the health Journey easier for me cuz it’s about that it’s not about longevity it’s not about I don’t know preventing pre-diabetes it’s about our true nature and like what we’re like what our beautiful incredible bodies and how we can support that natural process that um that we’re able to do if we if we put the right inputs in yeah and you have the audacity to create that road map for us with good energy and again I shared this before we got started I’m so proud of you and so happy for you I’m so grateful for you you know because I know obviously what it takes to create something of this magnitude but you know to really create something that is going to live you know outlive you you know your life and um kind of struggling to say this you know but this was a catalyst for this was was the story with your mom yeah and you shared this in the book and um you know in the last conversation with you and Cali and and to see something so So Beautiful to come from it and for you guys to work together to create something that’s truly going to change things you know like something like this can’t be created and not change what is happening with the prevailing Paradigm it’s really special thank you and um if you could please share where people can pick up a copy because it’s out Nationwide right now and also where they can connect more with you yes so the book is everywhere Amazon Barnes & Noble small bookstores highly encourage buying at small bookstores because that’s just so great for that beautiful ecosystem um and I I’m at Casey means.com and that’s where basically everything I have lives all my social accounts and everything like that I’m on Dr Cas Dr Casey’s Kitchen on Instagram but Casey means.com is the main hub for everything I do awesome we’re family in this yes you and I’m so I’m just really grateful for you truly thank you Sean so good energy out everywhere books or Soul pick up a copy get a copy for a friend let’s create more good energy boom Dr Casey means everybody hey if you like this video make sure to check out this video right here it’s been information withheld from us for a very long time and it is behind so much frustration misunderstandings and the orgasm gap which is a it’s a big Abyss that like not even the world’s like greatest Daredevil could jump it

Truly Right View: Advocating for Free Speech in the Age of Political Censorship

Introduction: What is Free Speech Today?

In a world where political discourse is dominated by big tech, cable news, and social media influencers, free speech is constantly under threat. From censorship of conservative viewpoints to the silencing of dissent on controversial issues, we are witnessing an alarming trend of restrictions on the most fundamental rights of any citizen in our Constitutional Republic: the right to speak freely.

But what does free speech truly mean in today’s context? Are we protecting it, or are we allowing authoritarian ideologies like socialism, communism, fascism, and dictatorships to erode it?

The Constitutional Perspective: Why Free Speech is Non-Negotiable

The First Amendment of the United States Constitution is crystal clear: “Congress shall make no law… abridging the freedom of speech.” The Founding Fathers understood the importance of free speech in preserving a free society. Without it, the ability to challenge government, expose corruption, and advocate for truth would be crushed.

Yet today, under the guise of protecting people from “misinformation” and “hate speech,” powerful institutions are curbing our ability to express ideas that do not conform to their narratives.

Do we not see this as a slippery slope toward authoritarianism?

Shouldn’t we, as citizens, be the ones who decide what we can or cannot hear, not a centralized body or corporation?

Social Media and Cable News: Platforms or Gatekeepers?

Social media was once hailed as the bastion of free speech. It allowed ordinary individuals to share their thoughts, advocate for causes, and hold the powerful accountable. However, over the years, major platforms like Twitter (now X), Facebook, and YouTube have become gatekeepers rather than facilitators of free expression.

Algorithms favor certain ideologies, while alternative viewpoints—especially those with a more conservative or constitutional slant—are shadow-banned, demonetized, or outright censored.

Does this not resemble the tactics of monarchies, communistic or fascist regimes that control what their citizens can see and hear?

Shouldn’t a true democracy allow the free flow of ideas, even if those ideas challenge the status quo?

Social Media Influencers: Fighters for Freedom or Puppets of Censorship?

Many social media influencers, especially those aligned with constitutional values, have become modern-day warriors for free speech. Yet, they face intense backlash, censorship, and de-platforming for voicing opinions that challenge globalist or left-leaning narratives.

How many times have we seen influential voices banned simply for questioning government policies, election results, or health mandates?

Isn’t it concerning that only a select group of elites can decide what is “acceptable” discourse?

While some influencers fall in line with these restrictive policies, others have emerged as champions for free speech, using their platforms to resist censorship and uphold constitutional rights. The question is: Will we support these voices, or will we allow them to be drowned out by corporate and governmental censorship?

The Dangers of Socialism, Communism, and Fascism: A Threat to Free Speech

At the heart of socialism, communism, and fascism lies a common tactic—control over speech. These ideologies have historically sought to suppress dissent, limit expression, and create a monolithic narrative that favors those in power.

Look no further than authoritarian regimes past and present, where dissenters are imprisoned, media is state-controlled, and free speech is criminalized. Can we really ignore the striking similarities between these oppressive ideologies and the current state of political discourse in America?

Is the suppression of speech today not a precursor to more draconian measures tomorrow?

Should we not fight to preserve the right to freely express political, social, and economic ideas?

The Truly Right View: Defending Freedom in the Digital Age

At Truly Right View, we believe in the unwavering defense of free speech as enshrined in the U.S. Constitution. We reject the encroaching influences of socialism, communism, fascism, and any form of dictatorship that seeks to undermine this fundamental right.

Our platform is dedicated to bringing you uncensored news, analysis, and commentary from a truly constitutional perspective. We provide a space where voices that have been silenced or marginalized can be heard, and where you—the citizen—can engage in the free exchange of ideas.

Join the Fight: Sign Up for Our Channel and Newsletter

Do you value free speech?

Do you believe that the right to express your thoughts, opinions, and beliefs should never be compromised, no matter how controversial they may be?

If so, we invite you to join the fight for free speech by subscribing to the Truly Right View channel and newsletter. Stay informed on the latest developments in free speech advocacy, political commentary, and constitutional rights. Together, we can stand against the creeping influence of censorship and authoritarianism.

Why wait for others to defend your rights?

Become part of a movement that fights for the truly free society envisioned by our Founding Fathers.

Will You Speak Up or Stay Silent?

In the end, the future of free speech rests in our hands. We can either stand idly by as it is eroded by corporate and governmental overreach, or we can take action to protect and preserve it.

Will you speak up for your rights, or will you allow them to be taken away piece by piece?

The choice is yours.

Subscribe to the channel for Truly Right View today, and support our patriots shop together, let’s ensure that free speech remains the bedrock of our Constitutional Republic.