Foods That Fix Mental Health Issues Like Depression, Anxiety with Michelle Hurn RD LD
Oct 23, 2023
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Michelle Hurn, RD discusses the impact of diet on mental health, debunking myths and sharing practical insights. Topics include the importance of animal proteins for brain health, the influence of processed foods on eating habits, and the correlation between vegan/vegetarian diets and mental health. Nutrition's role in mental well-being, the pitfalls of plant-based diets, and the impact of food on neuroplasticity are also explored. Additionally, the significance of protein and exercise in preventing sarcopenia and the need for healthier eating habits in children are discussed.
Changing one's diet to align with human physiology can significantly improve mental health.
Prioritizing whole, real foods and minimizing processed carbohydrates can reverse disease and restore health.
High-protein diets do not pose a threat to gut health, and the focus should be on achieving metabolic health and mental well-being through a balanced diet.
Challenging dietary dogma and focusing on nutrient-dense animal-based proteins and fats while minimizing processed carbohydrates can promote optimal health and well-being.
Deep dives
The Impact of Diet on Mental Health
Changing one's diet can have a profound impact on mental health. The speaker shares their personal experience of suffering from paralyzing anxiety and how it affected every aspect of their life. However, when they changed their diet to one that aligned with their own human physiology, they noticed significant improvements. They felt calmer, their muscles didn't hurt, and their overall mood improved. Nutrition plays a crucial role in brain health, and the shift to a diet high in protein and healthy fats can have positive effects on mental well-being.
The Importance of Nutrition in Reversing Disease
Nutrition is a key factor in reversing disease and restoring health. The speaker highlights how changing their diet transformed their life, not just mentally but physically as well. They emphasize the need to prioritize whole, real foods and minimize processed carbohydrates. They discuss the negative impact of consuming hyper-palatable processed foods, which can lead to blood sugar spikes, crashes, and alterations in neurotransmitters. By focusing on nutrient-dense animal-based proteins and fats, individuals can optimize their health and reverse disease.
Challenging Misconceptions About Protein and Gut Health
There are misconceptions about the role of protein in gut health. The speaker addresses concerns over protein conversion to glucose and potential long-term effects on the microbiome. They explain that for most people, these concerns are unfounded and high-protein diets do not pose a threat. The microbiome is still an area of ongoing research, and the focus should be on achieving overall metabolic health and mental well-being through a balanced diet.
Questioning Dietary Dogma and Emphasizing Common Sense
Challenging dietary dogma is important when considering the link between nutrition and health. The speaker discusses the influence of industry on dietary guidelines, promoting processed foods under the guise of being plant-based. They emphasize the need for common sense and critical thinking when it comes to nutrition. Personal experiences and individual health markers should guide dietary choices, focusing on nutrient-dense animal-based proteins and fats, while minimizing processed carbohydrates.
The Importance of Protein and Resistance Training in Preventing Sarcopenia
Sarcopenia, the loss of muscle mass, is a prevalent issue, especially among the elderly. Protein intake and resistance training are key in preventing and combating sarcopenia. As people age, their bodies become less efficient at utilizing and synthesizing protein, making it crucial to consume more protein. Resistance training is equally important, as it stimulates muscle growth. Elderly individuals should focus on easily digestible sources of protein like eggs, meat, and soft cottage cheese to ensure adequate intake. Proper nutrition and exercise go hand in hand to maintain muscle mass and prevent sarcopenia.
The Role of Fasting in Muscle Health
Fasting has gained popularity in recent years, but it's important to consider its impact on muscle health. While giving your body a break from eating is beneficial for overall health, extended fasting periods may affect muscle. During fasting, it's crucial to prioritize protein intake and spread it out throughout the day, even if you're eating in a specific feeding window. This ensures that muscle growth is stimulated and muscle breakdown is minimized. Balancing fasting with adequate protein consumption is key to maintaining muscle mass and preventing muscle loss.
Addressing Metabolic Health Through Nutrition and Exercise
Metabolic health is a significant concern, with around 96% of Americans considered metabolically unhealthy. Adequate protein consumption and regular exercise play vital roles in improving metabolic health. Protein requirements increase as people age, and it's important for older individuals to prioritize protein intake to maintain muscle mass. Pairing protein intake with resistance exercises can help prevent muscle loss and improve metabolic health. Additionally, implementing fasting strategies with proper protein distribution can provide metabolic benefits. Prioritizing nutrition and exercise is crucial in tackling the widespread issue of metabolic unhealthiness.
Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes.
0:00 Intro 01:30 Michelle was a carb fueled athlete. 06:50 Vitamins and cofactors from meat are crucial for your brain. 12:00 Processed foods are designed to override your body and brain’s ability to eat in moderation. 13:50 96% of Americans are metabolically unhealthy. Food stamps are spent mostly on soda. 16:15 Insulin stops your body from burning fat for fuel. 19:10 Start with high animal protein and high fat foods that you can afford. 24:10 Metabolic labs: CBG panel, blood glucose, electrolytes, A1C, fasting insulin, triglycerides, HDL/LDL. 26:15 Continuous glucose monitors give real time feedback. 28:40 The national target A1C is under 7%, which is very high. 30:44 Damage is taking place with 6.5% A1C. 32:30 High protein consumption does not drive blood sugar. 34:10 Vegans and vegetarians have higher rates of mental health issues. 38:30 Nutrition drives mental health. 44:30 Ultra-processed carbohydrates spike glucose and alter the neurotransmitters in your brain. 55:00 Ultra endurance burns stored body fat, for Michelle as a low carb athlete. 01:03:20 Carb loading is best done after your last workout before the event. 01:06:30 You need more protein as you get older. 01:12:40 Spread your protein consumption throughout your meals. Only eat 3 meals.
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