Paul Saladino: Is Oatmeal Bad For Us? Why Women Should Eat Meat, Plant Toxicity & Failures of Western Medicine
In this episode of the Pursuit of Wellness podcast, host Mari Llewellyn and guest Paul Saladino explore the potential benefits and drawbacks of an animal-based diet. Saladino highlights essential nutrients abundant in animal foods and argues that humans evolved consuming significant amounts of meat and organs. He raises concerns about plant compounds and additives like seed oils that may contribute to inflammation and impaired nutrient absorption.
The discussion also covers gut health issues like SIBO and explores how dietary choices can potentially impact hormone levels in women. Saladino presents his perspective on the failures of conventional medicine and suggests simpler, traditional remedies for addressing health imbalances.
This is a preview of the Shortform summary of the Aug 8, 2024 episode of the Pursuit of Wellness
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
The Case for an Animal-Based Diet
Essential Nutrients in Animal Foods
Paul Saladino emphasizes that animal proteins are more bioavailable than plant proteins. He highlights critical micronutrients like creatine, taurine, and vitamin B12 that are abundant in animal foods but difficult to obtain adequately from plants. Saladino suggests these nutrients are vital for health.
The Evolutionary Appropriateness of Meat
Saladino argues that humans evolved consuming significant meat and organs over hundreds of thousands of years. He cites our ancestors' meat-based diets and links increased meat consumption to rapid human brain growth. Additionally, Saladino raises concerns about plant defense chemicals and anti-nutrients, positing that animal foods avoid these potentially harmful compounds.
Problems with Plant-Based and Processed Foods
Seed Oils and Processed Food Additives
Saladino warns against seed oils like soybean and sunflower oils, which are high in inflammatory linoleic acid. He also cautions about processed food ingredients like artificial colors, preservatives, and fillers that can trigger gut inflammation.
Plant Anti-Nutrients
Saladino explains that many plants contain anti-nutrients like phytic acid, saponins, and oxalates that may impair nutrient absorption and digestion. He notes cooking and fermentation can reduce, but not eliminate, these compounds.
Gut Health, Hormones, and Diet
Gut Dysbiosis
Saladino links his past health issues to gut imbalances like SIBO, which certain plant compounds may exacerbate. He endorses simpler, traditional remedies like raw dairy over complex probiotics.
Hormone Imbalances in Women
Mari Llewellyn and Saladino discuss hormonal disruptions common in women, often caused by medications and environmental factors. Saladino suggests an animal-based diet rich in nutrients like those found in red meat can help support healthy hormone levels.
1-Page Summary
Additional Materials
Counterarguments
- While animal proteins may be more bioavailable, plant-based proteins can still provide adequate nutrition when consumed in a varied and balanced diet.
- Essential nutrients like vitamin B12 can be obtained from fortified plant foods or supplements, making a plant-based diet viable for many people.
- The evolutionary argument for meat consumption does not necessarily justify modern dietary choices, as humans have also adapted to a variety of diets around the world.
- The link between meat consumption and brain growth is complex and not solely attributable to meat intake; other factors like cooking and societal development played roles.
- Plant defense chemicals and anti-nutrients can also have health benefits, such as antioxidants and phytonutrients that protect against diseases.
- Not all seed oils are created equal, and the inflammatory potential of linoleic acid may be mitigated by a balanced omega-6 to omega-3 fatty acid ratio.
- Many processed plant foods are unhealthy, but whole plant foods can be part of a healthy diet and do not necessarily lead to gut inflammation.
- Anti-nutrients in plants can be neutralized or minimized through proper preparation and cooking methods, and they do not universally impair nutrient absorption for all individuals.
- Gut health is complex and can be influenced by a wide range of dietary factors, not just plant compounds; individual responses can vary greatly.
- The benefits of raw dairy are not universally accepted due to concerns about pathogens and lactose intolerance in some populations.
- Hormonal imbalances may not be directly linked to diet alone, and other lifestyle and genetic factors can play significant roles.
- An animal-based diet may not be necessary for healthy hormone levels; a well-planned plant-based diet can also support hormonal health.
Actionables
- You can start a food diary to track your intake of animal proteins and note any changes in your energy levels or digestion, which may help you understand the impact of bioavailable proteins on your body. For example, if you typically consume a plant-based protein at lunch, try swapping it for a chicken breast or a serving of fish and record any differences in how you feel post-meal.
- Experiment with incorporating one serving of organ meat, like liver or heart, into your meals each week to increase your intake of critical micronutrients. If you're new to organ meats, you might begin by grinding liver into meatballs or burgers to make the flavor more palatable while still reaping the nutritional benefits.
- Create a 'plant toxin reduction' plan by identifying foods in your diet that are high in anti-nutrients and strategize ways to minimize their effects. For instance, if you eat a lot of spinach, which is high in oxalates, you could rotate it with other greens like kale or romaine lettuce and see if you notice improvements in digestion or nutrient absorption.
Related Shortform Content
Get access to the context and additional materials
The case for an animal-based diet
The hosts discuss the benefits and importance of incorporating more meat, especially red meat from ruminant animals, into women's diets and address concerns related to plant toxicity.
Animal foods contain essential nutrients not easily obtained from plant sources
Animal proteins are more bioavailable than plant proteins
Paul Saladino emphasizes that proteins from animal sources are more bioavailable than plant proteins, suggesting that they come packed with critical nutrients absent in plant foods. Consuming proteins from highly processed plant products may cause gastrointestinal issues due to large required amounts. In contrast, animal-based proteins are recommended due to being nutrient-dense and having fewer digestive impacts.
Animal foods provide critical micronutrients like creatine, taurine, carnitine, and vitamin B12 that are difficult to obtain in adequate amounts from plant-based diets
Saladino discusses the micronutrients in animal foods that are essential for various bodily functions and not readily available in plant-based diets. These include creatine for brain and muscle function, choline for brain development, taurine associated with healthy aging, and others like carnitine, anserine, vitamin K2, and vitamin B12. He suggests that animal foods are fundamental for health, resilience, recovery from injury, and fertility, implying that their absence can lead to fragility and a decrease in optimal body function.
Mari Llewellyn speaks to her personal experience, noting an increase in energy from consuming frozen liver, describing it as a feeling of being alive. Saladino also mentions that his company's organ capsules help reintroduce critical animal nutrients back into the diet, especially for those transitioning from veganism.
Animal foods, especially ruminant meats, are an evolutionary appropriate food for humans
Humans evolved consuming significant amounts of meat and organs over hundreds of thousands of years
Saladino articulates the evolutionary appropriateness of human consumption of red meat, debunking Western medicine advice against it. He discusses the longstanding human consumption of meat and organs, underscoring their central role in our ancestors' diets. He points to Homo sapie ...
Here’s what you’ll find in our full summary
The case for an animal-based diet
Additional Materials
Counterarguments
- While animal proteins are bioavailable, many plant proteins can also be complete and highly bioavailable, especially when a variety of plant foods are consumed.
- Essential micronutrients found in animal products can often be obtained from fortified plant-based foods or supplements, making a well-planned plant-based diet viable.
- Some individuals may digest plant proteins well and not experience gastrointestinal issues, especially when consuming less processed plant proteins.
- Plant-based diets can also be nutrient-dense and designed to minimize digestive impacts through proper food preparation and dietary planning.
- Health, resilience, recovery from injury, and fertility can be supported by a variety of diets, not exclusively animal-based ones, as evidenced by healthy individuals and populations on plant-based diets.
- While humans have evolved consuming meat, there is evidence of diverse diets throughout human evolution, including plant-based diets in certain cultures and regions.
- The correlation between brain size increase and meat consumption does not necessarily imply causation, and other factors like cooking and societal development may have played signific ...
Actionables
- You can start a "Meat and Organ Week" where you focus on incorporating a variety of animal proteins into your meals to explore their effects on your energy levels and recovery. For example, try adding liver to your diet once a week or swapping a plant-based protein for a meat option in your usual recipes. Keep a simple food diary to note any changes in how you feel, your digestion, and overall well-being.
- Experiment with a "Nutrient Scavenger Hunt" by researching and sourcing animal-based foods rich in the specific micronutrients mentioned, like creatine and vitamin B12. Aim to create meals that naturally include these nutrients without supplements. For instance, you might make a breakfast with eggs and smoked salmon to target B12 and taurine, or a beef stir-fry for dinner that provides creatine and carnitine.
- Engage in ...
Related Shortform Content
Get access to the context and additional materials
The problems with plant-based and processed foods
Paul Saladino and Mari Llewellyn discuss the potential health issues associated with plant-based and processed foods, focusing on the harmful compounds they may contain, such as linoleic acid and artificial additives.
Processed foods and seed oils are major sources of harmful compounds like linoleic acid and artificial additives
Paul Saladino, known for discussing plant toxicity, expresses that seed oils with omega-6 polyunsaturated fats like soybean, sunflower, and canola oil are problematic due to high amounts of inflammatory linoleic acid. Processed foods often contain these oils alongside fillers, carrageenan, gums, and artificial components like colors and sweeteners that can trigger gut inflammation.
Saladino also points out that seed oils are from the seeds of plants and are higher in linoleic acid compared to fruit oils like olive oil and avocado oil. Due to processing methods like refining, bleaching, and deodorization, these oils can form harmful compounds. He also indicates that bioactive metabolites of linoleic acid, such as 4HNE, are associated with inflammation.
Seed oils like soybean, sunflower, and canola oil are highly processed and contain high amounts of inflammatory linoleic acid
Saladino states seed oils are public enemy number one, noting that they’re highly processed and full of linoleic acid, which accumulates in cell membranes, leading to instability and oxidation. It takes about two years for the body to rid itself of linoleic acid once someone stops consuming seed oils.
Processed foods often contain artificial colors, flavors, preservatives, and other synthetic additives that can be detrimental to health
Saladino advises eliminating processed foods to reverse issues like depression and anxiety as well as autoimmune problems. Processed foods contain problematic ingredients, such as excipients that lead to neuroinflammation.
Many plant foods contain anti-nutrients and defense chemicals that can damage the gut and interfere with nutrient absorption
Saladino explains that plants contain toxins and anti-nutrients, which can be harmfully accumulated in the human body and cause health issues. He mentions autoimmune issues and lower body mass resulting from plant-based diets, implying problems caused by ...
Here’s what you’ll find in our full summary
The problems with plant-based and processed foods
Additional Materials
Clarifications
- Bioactive metabolites of linoleic acid, such as 4HNE, are molecules produced when linoleic acid undergoes metabolic processes in the body. These metabolites, like 4HNE, have been linked to promoting inflammation in the body, which can contribute to various health issues. Linoleic acid is an omega-6 fatty acid commonly found in seed oils and processed foods, and its metabolites like 4HNE can exacerbate inflammatory responses in the body. This inflammation can potentially lead to chronic conditions and impact overall health negatively.
- Excipients are additives in medications or processed foods that serve various purposes like enhancing stability or aiding in the manufacturing process. Some excipients have been linked to potential adverse effects, including neuroinflammation, which is a process where the brain's immune cells become activated and cause inflammation in the nervous system. This inflammation can contribute to various neurological conditions and impact brain function. In the context of processed foods, certain excipients may trigger neuroinflammation, potentially affecting brain health and overall well-being.
- Plants contain natural compounds like anti-nutrients and toxins to defend themselves. When consumed in large amounts, these compounds can interfere with nutrient absorption and cause health issues in some individuals. The accumulation of these substances in the body over time may contribute to conditions like autoimmune problems and digestive issues. Cooking and processing methods can help reduce the levels of these compounds in plant-based foods, making them safer for consumption.
- Mushrooms contain compounds that can modulate or influence the immune system. In some cases, these immune-modulating effects might be too strong for certain individuals, potentially leading to an overactive immune response. This overstimulation could result in adverse reactions or exacerbate existing immune-related conditions in susceptible individuals. It's important to consider individual differences in immune responses when consuming mushrooms or products containing mushroom extracts.
- Fermenting homemade coconut milk overnight can help break down certain compounds like phytic acid, which can inhibit nutrient absor ...
Counterarguments
- While it's true that processed foods can contain harmful additives, not all processed foods are equally detrimental to health; some may be fortified with essential nutrients or may not contain harmful levels of additives.
- The body requires a balance of omega-6 to omega-3 fatty acids, and while excessive omega-6 intake can be problematic, these fats are still essential to the diet and not inherently harmful in appropriate quantities.
- The term "processed" encompasses a wide range of food processing levels, and some minimally processed foods can be part of a healthy diet.
- Many artificial colors, flavors, and preservatives have been approved by food safety authorities and are considered safe for consumption in the quantities typically used in foods.
- Anti-nutrients in plant foods can indeed interfere with nutrient absorption, but they also have health benefits, such as antioxidants and other protective compounds, and the body can adapt to their presence over time.
- Traditional diets have included grains, legumes, nuts, and certain vegetables for millennia, and these foods contribute essential nutrients and dietary fiber that are beneficial for health.
- The negative impacts of phytic acid, saponins, and oxalates are often mitigated by the body's natural metabolism and by common food preparation methods, making them less of a concern for most people.
- The potential for plant foods to damage the gut a ...
Related Shortform Content
Get access to the context and additional materials
The Importance of Gut Health and Hormones
Gut health and hormones are critical components of overall well-being. Paul Saladino and Mari Llewellyn delve into problems such as gut dysbiosis and hormonal imbalances, suggesting dietary approaches like the carnivore diet to mitigate these issues.
Gut dysbiosis and imbalances can contribute to a variety of health issues
Saladino discusses his past health issues, including asthma and eczema, in the context of gut health's impact. He relates his skin issues to autoimmune responses that might be triggered by components in certain vegetables, suggesting that a temporary elimination of these plant foods could clarify their role in health problems.
Small intestinal bacterial overgrowth (SIBO) and other gut imbalances may be worsened by certain plant compounds and sugars
Saladino touches on the fact that an overgrowth of harmful bacteria in the gut could be exacerbated by the sugars in foods like fruit and honey. SIBO involves having inappropriate bacteria in the small intestine that interfere with the digestion of sugars. He intimates that natural solutions like using raw dairy could prove beneficial in addressing such issues, recommending a simpler evolutionary approach to gut health that eschews complex probiotics in favor of more traditional foods like raw milk.
Repairing gut health through dietary changes and probiotics can help address many chronic problems
Addressing gut health issues such as SIBO with probiotics derived from raw milk has seen success, according to an anecdote shared by Saladino. Even though the probiotic space is complex and more data is needed to identify specific helpful bacteria, raw dairy remains a touted remedy for gut dysbiosis, potentially linked to the historical use of antibiotics.
Hormonal imbalances, often exacerbated by diet and lifestyle factors, are common in women
Llewellyn brings up the prevalence of hormonal issues among women, exacerbated by birth control, antibiotics, and ot ...
Here’s what you’ll find in our full summary
The Importance of Gut Health and Hormones
Additional Materials
Clarifications
- Dysbiosis is a condition characterized by an imbalance in the microbiota of a specific area, such as the gut or skin, where certain microbial species dominate while others are reduced. This imbalance can lead to various health issues due to disrupted microbial functions and interactions. In the context of gut health, dysbiosis can contribute to problems like Small Intestinal Bacterial Overgrowth (SIBO) and impact overall well-being. Addressing dysbiosis often involves dietary changes, probiotics, and restoring a healthy balance of beneficial microbes in the affected area.
- Small intestinal bacterial overgrowth (SIBO) is a condition where there is an excessive growth of bacteria in the small intestine, which can lead to various symptoms like bloating, diarrhea, and malnutrition. The diagnosis is typically confirmed by testing for an elevated bacterial count in the small intestine. Treatment usually involves dietary changes, antibiotics, and sometimes prokinetic drugs to manage symptoms and prevent recurrence.
- Endocrine disruptors are chemicals that can interfere with the body's endocrine system, affecting hormone regulation. Plastics and PFAs (per- and polyfluoroalkyl substances) are examples of endocrine disruptors commonly found in everyday products like food packaging, cookware, and cosmetics. These substances can mimic or block hormones, potentially leading to hormonal imbalances and various health issues. Reducing exposure to endocrine disruptors is important for maintaining overall hormonal health.
- Per- and polyfluoroalkyl substances (PFAS) are a group of human-made chemicals used in a variety of products worldwide. These substances have been linked to various health concerns due to their persistence in the environment and potential to accumulate in the human body over time. PFAS can be found in items like non-stick cookware, food packaging, and firefighting foam. Efforts are being made to regulate and reduce the use of PFAS to minimize their impact on human health and the environment.
- Raw dairy as a remedy for gut dysbiosis is a concept that suggests consuming unpasteurized dairy products, like raw milk, may help restore the balance of bacteria in the gut. Proponents believe that the natural probiotics present in raw dairy can support gut health by introducing beneficial bacteria. However, it's essential to note that the efficacy and safety of raw dairy in treating gut dysbiosis are still debated within the scientific and medical communities. Consulting a healthcare provider before making significant dietary changes is advisable.
- Probiotics are live bacter ...
Counterarguments
- While gut health is indeed important, the role of plant foods in causing health issues is not universally agreed upon; many health professionals advocate for a balanced diet that includes a variety of plant-based foods for fiber and nutrients.
- The relationship between diet and conditions like asthma and eczema is complex and may not be solely related to gut health; other factors such as genetics and environmental triggers also play significant roles.
- The recommendation to eliminate certain plant foods may not be necessary for everyone and could lead to nutritional deficiencies if not managed carefully.
- The assertion that sugars in fruits and honey exacerbate SIBO is not universally supported; some research suggests that a balanced diet including fruits can be part of a healthy gut microbiome.
- The benefits of raw dairy are debated, and it can pose health risks due to potential pathogens; pasteurized dairy products are recommended by many health authorities.
- While dietary changes and probiotics can be beneficial for gut health, the efficacy of raw milk as a probiotic source is not well-established in scientific literature.
- Hormonal imbalances are indeed influenced by diet and lifestyle, but the role of an animal-based diet in regulating hormones is not conclusively proven and may not be the best approach for everyone.
- The impact of birth control and antibiotics on hormonal balance is complex, and these medications are vital for many individuals; ...
Related Shortform Content
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
