The Ultimate Health Podcast
588: Why You Should Be Eating More Meat, Not Less | Dr. Ken Berry
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Dr. Ken Berry emphasizes the importance of a low-carb, high-fat diet for reversing type 2 diabetes and improving metabolic health.
- He challenges conventional dietary advice by arguing that saturated fat and red meat are not the causes of health issues.
- The podcast highlights the significance of understanding fasting insulin levels as a critical marker for assessing metabolic health.
- Dr. Berry stresses that prioritizing a nutrient-dense diet is more effective for weight loss than relying solely on exercise.
- Adequate sleep is vital for maintaining hormonal balance, including testosterone levels, according to Dr. Berry's health optimization strategies.
- He encourages supporting local agriculture as a means of obtaining nutrient-rich foods while improving community health and economy.
Deep dives
Dr. Ken Berry's Background and Advocacy
Dr. Ken Berry is a practicing family physician and health advocate best known for his mission to combat obesity and type 2 diabetes. He emphasizes the need for awareness around nutrition and wellness, often sharing insights on platforms like YouTube, where he has garnered over three million subscribers. His experience includes writing the best-selling book 'Lies My Doctor Told Me' and co-authoring 'Kicking Ass After 50.' His approach focuses on practical, real-world solutions to health issues and optimizing thyroid and hormone health.
Dietary Misconceptions and Myths
The podcast addresses common misconceptions surrounding diet, particularly regarding red meat and salt. Dr. Berry argues that saturated fat and red meat are not the culprits of health issues often attributed to them. Instead, he notes that the danger lies in misinformation about diets promoted by organizations like the American Diabetes Association. By replacing carbs with nutrient-dense meat, individuals can effectively improve their metabolic health and even reverse conditions like type 2 diabetes.
Understanding a Typical Carnivore Diet
Dr. Berry outlines his typical carnivore diet, which consists primarily of beef, eggs, and occasionally fish, focusing on nutrient-rich foods. He mentions the consumption of organ meats, particularly liver, which he describes as the ultimate superfood. This diet contains sufficient proteins and fats, which help maintain energy levels and satiety without excess carbohydrates. Notably, Dr. Berry discusses the need to salt food liberally and considers the nutrients available in various animal products as beneficial to health.
The Personal Journey of Weight Loss
Dr. Berry reflects on his personal weight loss journey, having transitioned from 297 pounds to his current weight of 230 pounds. He emphasizes that the process took about three years and involved significant changes in his dietary practices. Initially, he followed traditional recommendations like the ADA diet, which led to weight gain instead of loss. His major turning point came when he embraced a low carbohydrate, high fat dietary approach, leading to irreversible metabolic changes.
Effects of Carbohydrate Reduction
Reducing carbohydrate intake is a critical component in managing and reversing type 2 diabetes, according to Dr. Berry. He explains that a high carbohydrate diet leads to increased insulin levels, ultimately resulting in insulin resistance. By switching to a nutrient-dense, low-carb diet, patients can see significant improvements in their A1C levels and overall health markers. This progressive approach allows room for flexibility in dietary intake, starting with reductions that align with individual health goals.
Fasting Insulin as a Key Indicator
Fasting insulin levels are emphasized as a crucial marker for assessing metabolic health, particularly for those with prediabetes or type 2 diabetes. Dr. Berry highlights the inadequacy of relying solely on fasting blood glucose levels, which can provide misleading normal results due to compensatory insulin production. He advocates for testing fasting insulin—often overlooked by conventional doctors—to gain insight into one's metabolic state. A high fasting insulin level can indicate insulin resistance, serving as a wake-up call for necessary lifestyle changes.
The Role of Exercise in Weight Management
Dr. Berry discusses the complex relationship between exercise and weight management, stressing the importance of prioritizing diet over physical activity for those struggling with obesity. While exercise has many benefits, he notes that it is not the most effective method for weight loss. Instead, a diet focused on low carbohydrates and nutrient-dense foods serves as the foundation for improving metabolic health. Once individuals start enhancing their nutrition, improved motivation often leads to increased levels of physical activity.
Men's Health and Testosterone
In discussing men's health, Dr. Berry addresses the issue of declining testosterone levels as men age, particularly those in their 50s and beyond. He advises on the importance of lifestyle factors such as nutrition and exercise in maintaining healthy testosterone levels. For men who still experience symptoms of low testosterone even after optimizing diet and exercise, he suggests considering hormone replacement therapy as a potential solution. Overall, he emphasizes that optimal testosterone levels are crucial for physical health, energy, and mental wellbeing.
The Importance of Sleep for Hormonal Balance
Adequate sleep is highlighted as a fundamental aspect of maintaining hormonal balance, including testosterone levels. Dr. Berry recommends aiming for at least seven hours of restorative sleep each night as part of any health optimization strategy. He explains that poor sleep can have a negative impact on overall health and hormonal function, including testosterone production. Encouraging consistent sleep hygiene, such as limiting blue light exposure and enhancing sleep environment, can lead to substantial health benefits.
The Detoxification Process
Dr. Berry argues that the body's natural detoxification system, primarily involving the liver and kidneys, is robust enough to handle the removal of accumulated toxins once unhealthy dietary habits are corrected. He stresses that there's no need for commercial detox products, as the body can detoxify itself through proper nutrition. By adopting a proper human diet that eliminates processed foods and toxins, individuals initiate a healing process that allows their bodies to naturally restore balance and eliminate harmful substances. Effective detoxification happens when inflammatory foods are removed from the diet.
Encouraging Local Food Sources
Dr. Berry passionately advocates for supporting local farmers and ranchers over large corporate food producers. He emphasizes the importance of knowing the source of one's food and voting with dollars to maintain healthy, nutrient-rich food options. Promoting local agriculture not only helps individual health but strengthens community economies. By shifting from processed foods to whole foods from local producers, individuals can contribute to a healthier food system while improving their own health.
Assessing Quality of Foods
Quality of food is a significant factor in health outcomes, and Dr. Berry encourages individuals to evaluate their food choices critically. While grass-fed and organic options may provide some advantages, he emphasizes that even conventional meat is far superior to processed alternatives. The guiding principle in choosing food should be nutrient density and the avoidance of toxins and highly processed ingredients. By understanding the difference between real food and processed foods, individuals can make informed choices that promote better health.
The Role of Awareness in Dietary Choices
A major theme in Dr. Berry's philosophy is the need for individuals to become more aware of their dietary habits. Awareness leads to better decision-making about food and lifestyle, empowering individuals to take charge of their health. By questioning conventional dietary advice and exploring the science of nutrition, people can shift towards healthier eating patterns. Ultimately, Dr. Berry advocates for self-advocacy and informed choices as essential elements in overcoming health challenges.
Watch the full video interview on YouTube here: https://youtu.be/R9-ONG8q6Z8
Today you’re getting a deep dive with Dr. Ken Berry!
Ken (IG: @kenberry.md) is a practicing family physician. He is a passionate advocate of health on his YouTube channel where he has over 3 million subscribers.
Ken is the author of the bestselling book, Lies My Doctor Told Me and he’s the co-author of Kicking Ass After 50.
Ken takes pride in working with the real people of the world in continuing his mission to bring an end to the obesity and type 2 diabetes epidemics, along with bringing awareness to such issues as thyroid health and hormone optimization.
On today’s episode, you’ll learn about: Ken’s approach to reversing type 2 diabetes, you’ve been given the wrong diet information, salt is not bad for you, a snapshot of Ken’s diet throughout the year, saturated fat is not the culprit, debunking the claim that red meat causes cancer, the strict carnivore diet + why you should avoid milk, the benefits of a Proper Human Diet & so much more!
Show sponsors:
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Related links:
Dr. Ken Berry - Lies My Doctor Told Me (book)
Follow Dr. Ken Berry on Facebook, Instagram, and YouTube
Listen or watch Dr. Ken Berry previously on TUHP (episodes #528 & #570)
Dr. Ken Berry & Zane Griggs - Kicking Ass After 50 (book)
Dr. Ken Berry & Kim Howerton - Common Sense Labs (book)
Related episodes:
The Worst Foods You Need to Avoid at All Costs! (No Exaggeration) | Dr. Cate Shanahan (#585)
Everything You Have Been Told About What to Eat Is Wrong! | Prof. Bart Kay (#578)
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