812. Nutrient Dense Foods


We’ve always been told that calories are important and to lose weight you need to eat less and move more. Dr. Martin has always fought this idea as they’re not taking into account insulin, estrogen, or a sluggish thyroid.

Dr. Martin wants you eating nutrient-dense foods. When you do this, calories are irrelevant because you need less food to feel full. An example is one slice of pizza that has the equivalent calories of eating 9 eggs. We usually eat more than 2 slices of pizza, so the caloric intake is like eating 2 dozen eggs!

Join Dr. Martin as he discusses calories and why we don’t count them on The Reset!


Announcer:  You're listening to The Doctor Is In Podcast, brought to you by MartinClinic.com. During the episode, the doctors share a lot of information. As awesome as the info may be, it is not intended to diagnose, cure, treat, or prevent any disease. It's strictly for informational purposes.

Dr. Martin:  Well, good morning, everyone. Welcome to another live this morning. Hope you're having a great start to your day. Guys, I've got several studies. Yesterday I must have flagged five or six different studies that are all interesting, very relevant. I think you will appreciate them. Because yesterday somebody showed me this. You guys know I'm not into calories. Okay? So when you do the reset, we don't count calories, but I want to show you, for the people that think calories are important, the diet industry was always eat less, move more. Okay?

So if you're not losing weight, you got a problem. You're not moving enough and you're eating too much. Okay. Now I always, always fought that. It was never true. It's not taking into account insulin, which is a fat storing hormone. It's not taking in account estrogen, which is a fat storing hormone. It's not taking into account the sluggish thyroid, which I'm not going to say a majority of women have, but a lot of women have. 

It's not food in and move more. Okay. It's not. But when you do the reset, you're eating eggs, meat, and cheese. Right? Okay. You got that? Okay. So I was analyzing one slice of pizza, one slice at Costco. You know me, I love Costco because I love talking about the Costco parking lot. Your liver. Okay? It's always full. If you're eating sugar, your liver is always full. Remember, insulin has three places that it will store sugar, your muscles, your liver, and adipose tissue, and it'll make as much parking space as it can by adding more fat in the liver and around the liver and around the organs. Okay. 

Now one slice of pizza, pepperoni, one slice at Costco, I think it's 710 calories. I wrote it down. 710 calories. Okay. Now what's that mean in equivalent to when you're eating eggs, meat, and cheese? So I wrote it down. If you have one slice of pizza at Costco, it's equivalent of eating nine eggs in terms of calories. And again, I want you to eat nutrient-dense food. 

But if you have one slice of pizza at Costco, in terms of calories, you could have eaten nine eggs and one pound of sirloin. Yeah, for the same amount of calories. You could have had nine eggs. Now, I don't think you're going to need to eat nine eggs in one shot. But you see what I'm saying guys? When you have nutrient-dense food, like an egg, and sirloin, people always say, "How much protein can I eat in a day?" Don't worry about it. You'll never hit what those carbs do to you.

Imagine what you would do with two slices of pizza at Costco. I'm picking on Costco, because that's what I read. You could have 18 eggs. A lot of people have two slices of pizza, don't they, at Costco? You could have 18 eggs and two pounds of sirloin. Now I don't want you to measure. I don't want you to count calories. I really don't. But if you wonder what is better for you, I rest my case. Okay? I rest my case. 

Now I just wanted to bring that up this morning because, again, if you've been trained, and I don't blame you guys, by the way, because the world's been talking about calories for so long, they have a hard time getting away from it. And if you read any food label, it has calories there. I don't care about calories. I really don't. But if you insist, let me show you how carbs and calories go together in a very high amount.

Anyways, all I'm saying is nutrient-dense food, because I use the illustration, I'll do it, I'll do it, I'll do it, I'll do it again. Pretend you're a wood stove. When you have a slice of pizza, you're putting paper and twigs and trying to heat your home, But a piece of meat or egg or cheese, that's a real log on the fire. Your cells at the cellular level, your mitochondria, are going to appreciate it. Your battery packs within your cells are going to give you a high five when you eat the right foods.

I know, I'm on with you on the Facebook group and some people, "Oh, Dr. Martin, it's so hard. It's so hard. I know because you're a carbaholic. My name is Tony and I'm a carbaholic. Admit it. The first week oh, I felt so terrible." Oh yeah. Well, you know what? Take cocaine away from an addict and just see how good they feel. They don't feel good.

Now let me get you to a few studies. Okay? Now that I pontificated. Guys, when you send me blood work, I'm going to give you another reason why I like what I like in blood. And again, I want to know what your triglycerides are, your three fat balls. I want to know what your HDL is. I want to know how many Amazon trucks you have going through your blood vessels to hitch their wagon to three fat balls. 

Here's another study that confirms what I'm saying. Lower HDL and high triglycerides, okay, so the opposite of what it should be. You want triglycerides to be low, not high. You want your cholesterol ... listen, Linda, listen, you want your cholesterol to be high. HDL, if you send me LDL, I won't look at it. I won't. You send me your total cholesterol, I won't look at it. I'm sorry. I won't flag it. I won't look at it. I won't. And you can't make me because it's not significant.

What's significant is your triglycerides, your fat balls that are made from sugar and carbohydrates that are floating through your blood vessels and doing damage. You want your triglycerides to be down and you want your HDL, high density lipoprotein, keep it complicated medically, but it's cholesterol. You want that to be high so they can hitch their way to your triglycerides and bring them back to the liver and metabolize them there. Okay? I've taught you that.

Now here's this study. Lower HDL, not good. High triglycerides, not good, are linked to higher incident of Alzheimer's decades later in life, 35 years old on average when they measured this, and then they looked years later, much more susceptible to Alzheimer's. Remember there's such a connection between your brain and your heart. Heart and brain, brain and heart. Triglycerides are not only bad for your heart, clogging up your arteries, but they are very bad for your brain, and you would think stroke, yes, but that's not what they're saying here. Yes, stroke too.

But what they're saying here is at 35 years old average, think about this, guys. There's a huge correlation between having bad triglycerides and bad HDL, which is too low and Alzheimer's. I didn't do the study, guys. Don't shoot the messenger. That's not midlife. 35 is a puppy. It's half my age. You're just a puppy at 35. But you see the significance of getting control of this, has an effect on the brain, Alzheimer's later on in life. Incredible. 

Here's the second part of the study. This has to do with A1C. I love A1C. Why do I love A1C? Glycated hemoglobin. Ooh, those big words. Why do I like A1C? A1C is an average of your sugars. Remember, when sugar is in your bloodstream, it attaches itself to hemoglobin, but where's your hemoglobin? Oh, it's in your red blood cells. Every time you breathe, goes by your lungs and your hemoglobin is like Velcro. Oxygen attaches to it, but so does sugar, and they measure it. It's called your A1C. 

Now listen to this. Listen to this. When A1C goes past 5.5, huge correlation between 5.5. Every doctor in the universe would say 5.5 is normal. It's normal. That's good. You're doing good. Your A1C is good. I saw a commercial the other day, "This drug gets A1C down," and then it tells you for the next 20 minutes, the side effects of that medication. Oh, but oh jeepers it gets your A1C down. Well whoopy, doopy. So does eating eggs, meat and cheese. Why not do that instead of taking this med that gives you at least 25 seconds of reading the side effects.

Don't take it if you're allergic to this medication. Well, how do you know if you're allergic to it? You drop dead? Oh. A1C, listen to the study. This was the second part of this study. At 35 years old, on average, following thousands of people, over the years they found that people that had low HDL and high triglycerides were much more susceptible to Alzheimer's. Nevermind heart disease. 

And two, when your A1C is 5.5 or up you're in doodoo with your brain. Guys, sugar is so destructive to the body. People should have gone to jail for pushing sugar the way they do. I told you about this when we talked about the history of cholesterol. Remember that, with Dwight Eisenhower? If you didn't listen to that podcast, then make sure you listen to it. 

I give the complete history how it started, this whole hypothesis on cholesterol, and the sugar industry. You know what they did in 1965? They paid Harvard to blame cholesterol instead of blaming sugar. The sugar industry did that. They paid Harvard off. Ooh, A1C, cognitive decline. The real pandemic guys, okay, the real pandemic and what will destroying our healthcare system is sugar. Sugar, honey, honey, it's not good. It's not good. Okay?

These studies, incredible. Incredible. Now, I told you, I flagged a pile of studies. Let me talk about another one that came up. Vitamin E for the win. Now you guys, what's vitamin E? Exercise. Vitamin E for the win. Well, that's my headline to this thing. Vitamin E for the win. Now, last week we talked about stress. Remember? We spent, what, at least two sessions on the physiological effects of stress on the body. And we went into a very deep dive on what stress does. 

This study, hot off the presses, tells us stress is very damaging. We looked that up, to the heart. Why? High cortisol, high inflammation. Silent. You don't even know it's there because most doctors don't test for inflammation. What other tests do I like? Somebody tell me the test that I like for inflammation. Let me see if you can get it. I know you know it. I'm going to wait one second. I'm waiting. Somebody give me an answer. What test do I like?

Yes. Marie Soze. Yes, CRP, C-reactive protein. Robin, you got it. You guys, can I tell you something? Wendy, you got it. The smartest audience in the universe is you guys, okay? CRP, Sid V. You got it. Kim, you got it. You got it going. That's what I like, Laurie and Ryan, you got it. You got it, guys. You got it. CRP, C-reactive protein. When you go to your doctor and you're getting blood work done, I know it's not easy because doctors oftentimes, they got this thing in their head, "What do you want a CRP test done for?" Insist, "I want my CRP. I want my A1C." And don't say, "Dr. Martin said that," because that might even wave a red flag.

You want your A1C, obviously. You want your triglycerides and HDL. They're going to do all the cholesterol lipids, but don't worry about that. Just make sure they do it. And of course I want your B12. I want your vitamin D. Okay? But CRP is a real important one. It's a marker of inflammation. When you get stressed over a period of time, one of the responses of your body is inflammation goes up. You got a lot of other responses, but that's one of them. What does that do? Well, it destroys blood vessels.

Inflammation left unchecked will destroy blood vessels. Now this study, the American College of Cardiology published it, and it says this. When you exercise, vitamin E, sun steak and steel and sleep, it's my new book, coming to a theater near you, by the way. And the American College of Cardiology says when you do vitamin E, it releases hormones in the brain, activates a center in the brain that counteracts stress, and that decreases your risk of a heart attack by, I think, let me read it, 17% overall.

Now I'll tell you, that's why I classify. I remove the other vitamin E for the real vitamin E, which is exercise, because it's a much more effective vitamin. That's why I remove vitamin C and I put coffee there because it's a much more effective vitamin. Okay. I'm sorry. It's true. So vitamin E, now I'm going to give you a little bit of tips on vitamin E, this sweet spot on vitamin E. Anytime you move, you're getting some vitamin E but the best vitamin E is this. It's the sweet spot of vitamin E, 15 to 20 minutes, three to four times a week of steel. Get strong. You like walking? I'm with you. I love walking. Walking is good. Steel is better. Proven. Walking is good. Steel is better.

Resistant exercises. You do a pushup. That's really good for you, 15 to 20 minutes, three to four times a week. Do resistance. You want to go for a walk, go for a walk. You want to go for a little walk and run? That's what I do, by the way. I walk and run. I don't have to do it. You don't have to do it for long, 15, 20 minutes. Okay? But look what the researchers show me. 17% decrease in cardiovascular events. 

And if you have anxiety or depression, you see let's say depression, because I saw thousands and thousands of cases of depression. You know what the problem is? I have the solution, but it's the implementation that is very difficult because when a person is depressed, they don't want exercise. When a person is depressed, guess what foods they're aiming for? Right?

Give me a quick fix. I don't want to think about it. I just want to eat. Give me carbs. It puts sugar into my brain rapidly and you feel good for about five seconds. And then it's disaster. I always used to tell my depressive patients, or people with severe anxiety, you got to discipline yourself. It's not going to be easy, but if you can get yourself off those carbohydrates, you have no idea what that's going to do to your chemistry in your brain. You have no idea how good that is for you.

And then secondly, if you can exercise, if you can discipline yourself to exercise, I'm telling you, there's no SSRI ... you know what I mean by that? Medication. There's no Valium. There's no Xanax, Klonopin, Ativan that's as good as what I just talked to you about. Those medications, by the way, anti-anxiety sleep medications that people live on for years and years and years and years, guys, it was never meant to be that way. I'm telling you, I remember when these things were approved by the FDA in Health Canada. It was for short term use only. 

Now long term, but they were never meant to be. Never, never, never meant to be. And as a matter of fact, long term, youth of these meds, Ativan, Valium, Klonopin, Xanax, sleeping pills. Here's the study that just came out a new one, destroys the neural connections in the brain. Benzos are bad news for brain. Sugar is bad news for the brain. And when you're on those things, that's what you want to eat, sugar. Sugar is bad news for the brain. And those medications over a period of time are very bad news for the brain.

They're meant to be short term, but the way out for people with depression, anxiety is the diet and vitamin E. It's not easy to implement because when you're down and out, you don't feel like doing nothing. If you are surrounded by a good support network, your family, real good friends that can give you that pump up you need. Incredible, these studies, incredible.

Okay. Now, you know what tomorrow is? Tomorrow, we are going to have a webinar, Tony Jr. and I together, and we're going to talk about energy, fatigue, a lack of it. When Tony Jr. does something, it's always a very big, deep dive. Okay? So it'll be very good. I'll take notes when I'm talking. Okay? So have you signed up yet? Have you signed up yet for the seminar? Now don't ask me how to do it. Ask the staff how to sign up. Okay? Because we'd like you to participate and these things always fill up. They do. And you know what people really like with what we do with the webinar? We answer questions. We stay on and answer a lot of questions afterwards. Okay. 

It's like question and answer Wednesday too. Okay. Okay. So guys, thank you so much. You guys are great and smart, smart. I'm giving you an honorary degree in smartness. You guys are smart. Okay. We love you. Friday will be question and answer Friday, and sign up for that webinar tomorrow night. Love you guys. Talk to you soon.

Announcer:  You've reached the end of another Doctor Is In Podcast, with your hosts, Doctor Martin Junior and Senior. Be sure to catch our next episode and thanks for listening!

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