July 29, 2024 • 58 mins
Can you truly transform your eating habits by simply paying more attention to your food? Join me, Courtney, on this enlightening episode of Moving Through Midlife, as I sit down with Chef James Barry, the esteemed private chef and visionary behind Eat Pluck, to uncover the secrets of mindful eating. Chef Barry brings to light the contrast between our modern, often confusing dietary landscape and the wisdom of our ancestors. We discuss how understanding and reconnecting with our body's natural cues can lead to significantly better health outcomes, particularly during the critical transitions of midlife.
Chef Barry and I explore the sensory disconnection many of us face due to the overwhelming choices in today's grocery stores and the prevalence of processed foods. Imagine tuning into the subtle signals your body gives you, down to physical responses like a burp or the difficulty in opening a jar, to guide your food choices. By appreciating the natural textures and colors of whole foods, and relearning how to listen to our bodies, we can make more mindful and healthful choices even before we set foot in a store. We also share practical advice on incorporating nutrient-dense foods like root vegetables and organ meats into your diet, making these healthier options more accessible and enjoyable.
Finally, we delve into the art of home cooking, emphasizing the importance of visual appeal, seasoning, and creating a pleasant dining environment. Chef Barry offers tips on making meals more attractive and flavorful, including the use of umami to enhance the taste of organ-based seasonings like Pluck. We discuss the broader implications of mindful eating, from its impact on blood sugar levels to sustainable practices that honor the entire animal. This episode is packed with actionable insights to help you embrace a more mindful, healthful approach to eating, and navigate midlife with grace and vitality. Don't forget to check out Pluck on Amazon and follow Chef Barry's journey on Instagram at @chefjamesberry for more inspiration.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
Welcome to Moving Through Midlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week, we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout, children
(00:26):
without the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
(00:49):
I have another great podcastepisode for you today.
This is one where I am speakingwith Chef James Berry.
You may have heard his namebefore and that is because all
the way back in episode 44, Iinterviewed him and I had the
pleasure of speaking with himagain.
(01:10):
He has such a wealth ofinformation and he talks to us
about mindful eating today andhow we can get back to getting
excited about the foods that weare eating.
He has an amazing background.
He has been a private chef,working with many celebrities.
(01:31):
He has started his own company,eat Fluck, where this is
organ-based seasoning.
It is amazing I know you may bethinking otherwise right now
when you hear organs, but it isdelicious and I want to make
sure that you know that if youhead to eatpluckcom and you
(01:52):
enter the code moving throughmidlife and it's T-H-R-O-U-G-H
moving through midlife you cansave 15% on your order.
Now here is Chef Barry.
Hello, how are you?
Speaker 2 (02:12):
I'm doing great.
It's great to talk to you again.
Speaker 1 (02:15):
Yes, I am excited to be able to speak with you.
I had you on.
It was what a couple of yearsago now, a couple of years ago
now and you came on to speakabout pluck and you are Chef
James and I'm excited to be ableto have you come back on to
talk to us a little bit furtherabout your product and some of
(02:37):
the information about thelingual neural response.
Speaker 2 (02:42):
Absolutely.
There's a great quote by DrBill Schindler.
He's an archaeologist,professor of archaeology, and
it's one I use a lot and italways kind of makes me pause
every time I say it.
We are the only species in theworld that looks to someone else
to tell us what to eat.
And just so we're all clear,there's 8.7 million animal
(03:09):
species in the world, so we arethe only one of that 8.7 million
.
And to me, when I hear that,it's just like well, a, let's
not forget that we are animalsand that we did have knowledge
of what we instinctively neededto eat, and that we've lost it,
(03:29):
that we're now in a place ofconfusion and sometimes despair.
I mean, if you're, if you'relike me and you've spent your,
you know basically your entirelife I'm 50 now, so my entire
life I've been told eat your,your vegetables.
And now all these people aresaying don't eat your vegetables
.
So you're like what?
Speaker 1 (03:53):
It's interesting that you say that, because I had
been on recently and I wastalking about how this stage of
life, in this midlife stage, howwe tend to maybe get too much
estrogen built up and like we'retrying to get rid of it as our
(04:14):
hormones are all over the place.
And both my mother and I hadvery similar situations where we
were eating, we both cravedcoleslaw.
I remember as a child, in highschool, my mom it was like every
meal she was serving coleslawas a side dish and I was like
what is your problem?
And now I'm doing it to my kids.
(04:35):
I don't always put it as a sidedish, but I eat it a lot.
I crave coleslaw and because ofthe cruciferous, you know it's
helping to pull the estrogen out.
So I do think that, like yousaid, like we just have an
innate ability to know what ourbody needs.
We may not recognize that forwhat it is and I think today
(04:57):
there's so many systems we don'tlisten to our body anymore, to
what it's telling us.
But if we do take a few minutesand listen, it's amazing what
we can hear.
Speaker 2 (05:09):
Absolutely.
I think we're constantly beingbombarded with like what's the
trending diet and this is howyou should be eating, but the
reality, the kind of foodpyramid that I want to see, or
that I would create, is the topof the pyramid, would be flavor,
you know, like focusing on realflavors, not, you know,
(05:32):
fabricated, uh, unnatural,artificial flavors, which is
really what's confusing ourbodies, but real flavor that you
find in nature.
And one of the reasons why Iwould do that and why that would
be a focus is because,historically or ancestrally,
flavor equal nutrition, so ourbodies are designed to associate
(05:54):
.
If it tastes good, then thatmeans it has nutrients for our
bodies.
So that's where I would start.
And then, underneath thatpyramid and kind of taking up
the very middle of the pyramid,would be just eat real food,
like all natural, real food,nutrient dense, all foods, foods
(06:14):
that are ingredients, versus,that have ingredients.
And then at the very bottom,kind of the largest, but at the
bottom of that pyramid, I wouldput eat consciously or eat
mindfully, because we forgetthat piece, but it's everything,
it's it.
It helps support your digestion, because the state of your body
(06:37):
is going to support whether youdigest it or not.
It's going to support, like youjust said, acknowledging, like,
recognizing, what does my bodyactually want in this moment
versus what am I being pulled tobecause of marketing or being
hangry or whatever.
It is right, but what does mybody actually want?
And and then also it's going tosupport, you know, maybe eating
(06:57):
slower, maybe eating moremindfully, because when we do
that we don't rush through it,we're actually eating it and
letting our body tell us when tostop, versus our eyes or our
brain, or or you know the, thebuttons on our, on our waistline
, you know, to tell us when tostop.
Speaker 1 (07:14):
Yeah, yeah, and I again just mentioned this the
other day how we have to, likeyou said, we have to listen to
our body.
And just taking a minutebecause so many of us are busy,
life is busy, although I thinkwe create some of that ourselves
, and we are now eating in ourcars, in front of the phones,
(07:37):
like in front of our phones orin front of the TV, over the
sink.
For a lot of moms, they're justeating rushed and we're keeping
our body in that fight orflight system rather than
sitting down, taking a deepbreath, relaxing, allowing our
(07:57):
body to know that it's ready forthat rest and digest date.
Speaker 2 (08:03):
And you know, one of the easiest kind of rituals that
you can do to get into thatstate, or to attempt to get in
that state, is to simply eitherpray or say grace or do some
kind of thing that gets you inthe set of the mindset of like,
(08:23):
okay, I'm honoring what I'mabout to eat, I'm honoring my
body and now I'm going to eat.
It's just like taking thatmoment of just honoring through
prayer or, like I said, orthrough grace or anything like
that.
It truly does.
It's the breath.
It allows you to have a littlebreath before you go into your
(08:43):
food.
And then, of course, littlethings like putting your fork or
spoon down in between bites,stuff like that.
I know for some people they'relike oh, I've been told that for
years.
It's like, yeah, but it works,it really does work.
That's why people keep sayingit.
And as we age, I mean there's somuch against us, right From
hormones to our metabolic state.
(09:07):
I mean there's so much changingfor us.
And I think, you know,particularly when I talk to
people in their 70s, a lot ofthem will be like, oh, I am what
I am.
They kind of, you can tell,they're just kind of accepting,
like it is what it is.
You know, I'm kind of done andconsidering that now that 70s or
your new 60s or whatever youknow, you know that idea that
people are living potentiallylonger, I think, if anything,
(09:30):
are, you know, our 50s on up, oreven 40s really, but basically
they're on up.
It's like that consciousness ofmindfully eating, of really
trying to continue to listen towhat your body needs, is even
more important, because it getsharder to lose that weight.
Speaker 1 (09:48):
Yeah, and just taking time.
Taking that time to relax andenjoy the time, and when we do
that we can start to hear ourbody more.
I think we have become like yousaid with the.
You said we're allowingprocessed foods into our diet, a
(10:09):
lot of processed foods.
So the system is we have lostall communication with what we
should be eating, how we shouldbe eating all of it, and if we
just took a few extra minutes wecould maybe hear a little bit
(10:30):
of that.
Speaker 2 (10:32):
Yeah, and it really.
I mean, that connection reallyis a biological connection and I
think that we that's one of thereasons why we've lost it is
that we're so decent like we'reso, as you said, checked out,
because we're multitasking,we're doing all these other
things that we historically didnot do.
You know, if we talkancestrally of how, you know, we
(10:55):
used to kind of eat and how weused to our bodies were really
created, is if you think aboutit.
I love thinking of it from thisperspective.
So you're in the forest.
You first see something fromafar, right?
So maybe actually you even hearsomething.
First you hear something dropfrom a tree, so now your hearing
(11:16):
is active.
What was that?
Now you look and then you're,you're basically you're looking
to where that sound came from.
Now you see something hangingfrom a tree.
Maybe it's bright, it'scolorful.
So this communication hasalready begun.
It started with your ears andnow it's gone to your eyes.
Now you're getting closerbecause you're like, well, what
is that?
What is that shiny thing I see?
Now, as you get closer, yousmell it and you're like this
(11:40):
sweet, rich aroma is coming intoyou.
This is all communication, onceagain, and it's revealing to
your body.
Do you.
Should I eat this?
Should I not eat this?
Now you reach for it.
You feel it.
It's soft, it's plump.
You take a bite, the juices,they run down your chin.
You're starting to masticate,your mastication starting You're
, you're getting this sweet pulpflavor in your mouth, right,
(12:03):
this, this chewing, this wholeprocess of mastication.
It, if you notice it's that theflavors start to deepen the
more you masticate as well.
So this whole process, we callthis the lingual neural response
, and it's it's as simple asjust following your senses,
allowing your senses to informyou of what your body wants.
(12:27):
And this shows up.
Everyone knows that this showsup.
And here's an example, andpeople listening are going to
probably be a little embarrassedby this, but it's true.
We have to admit it, we have toown, take ownership of this.
So you're in a store, you're atthe grocery store, you're,
you're, you're looking in theaisles for what you're going to
eat and first of all, you haveall these choices.
(12:48):
So, a, you're probably inoverwhelm and you don't even
realize it, but you are.
But B, you go to reach forsomething that may not actually
be good for your body andsomething happens to you
physically.
You either burp, you flatulence, you fart something like that,
right, something, maybe you goto grip it and you can't pull it
(13:11):
out, or something falls.
Like your body is physicallyresponding to and communicating
to you that it doesn't want thisthing.
Like, maybe you go to you know,you'll say you bought that jar
of something and you're tryingto open it.
You can't open it.
Right, you're physically, yourmuscles will not allow you to
open it.
This is all communication.
Yet we don't look at it likethat.
We think, oh, I'm juststruggling to open this, or oh,
(13:32):
I'm just burping, or my stomachis gurgling like this because
I'm hungry.
It's like no, no, no, it'sresponding in this way because
it knows how this food is goingto make it feel and it doesn't
have a judgment around it.
Like it's not saying like, ohwell, you're going to feel bad
if you eat this, or you're goingto feel good, or I should
reward myself, or I deserve.
(13:53):
This is your body doesn't say,your brain says that, but your
body just says this either worksfor me or doesn't.
Right, and it's.
And how we know that that'sworking or not is because you,
when you eat, you have littlephysical response.
You have great poops, you peeclearly, you know, think that
your body responds in kind, butwhen it doesn't work, you get
(14:13):
flatulence, you have stomachissues, you have an upset
stomach, maybe your skin breaksout, you feel overly tired after
you eat, or something like that.
You know, I mean so your bodyis responding in kind to the
food.
It's our heads that are gettingconfused right.
Speaker 1 (14:34):
so if you're thinking about, like, going to the
grocery store, can you give ussome recommendations?
Because I'm thinking like wedefinitely want to go to color
and then you look at the inneraisles and how they're like it's
hitting me why they're creatingthese cereal boxes and
everything so colorful, becausethen it's now competing with all
(14:56):
these natural vibrant colorsthat are occurring in the fruit
and vegetable area.
How can we go into our grocerystore and start to listen to
what our body is saying?
Speaker 2 (15:10):
Yeah, it's a great question, and I think it has to
start before you're in thegrocery store, because you have
to remember where you know.
For many of us we're in our 50sor or or or older, and so we've
we've kind of co created thesebad I'm judging it by saying bad
, but these habits, let's just,let's not judge it, let's just
say these habits of checking outaround food, right, so we have
(15:32):
learned to not listen, so wehave to unlearn what we're doing
, and so it almost really has tostart before you go to the, to
the store, and how I look at itis I'm going to really look at
food from a different standpoint.
So one of the things thatattracts us to food is really
texture and, as identified,flavor and smells and all that.
(15:56):
But texture plays a huge roleand a lot of times we don't
acknowledge that.
Because whenever I private cheffor clients in the past and I
would one of the first questionsI had for them was what did you
eat when you were a kid?
What foods do you gravitatetowards when you're having an
emotional day and what texturesdo you like?
And I usually, when they answerthe first two questions, I
(16:17):
already know what textures like.
Because if they say like, oh, Iloved, you know, roasted
potatoes or something like that,or I loved mashed potatoes,
like how someone likes potatoes,is really going to indicate to
you like, I like them as potatochips.
Okay, that's, that's someonewho likes crunchy, right, I
liked roasted potatoes.
Okay, that's someone who likescrunchy, right, I liked roasted
potatoes.
Okay, that's someone who likesmore savory and crisp things,
right.
(16:37):
And then if someone's like, oh,I like mashed potatoes, like,
okay, they like creamy, soft,right, so that those are the
textures that go with thosepotatoes.
Speaker 1 (16:45):
Okay.
Speaker 2 (16:46):
And, and so if you look at that, you start to learn
well, that's probably that thattexture is in flavor is
probably what they equate tocomfort food, if it is a comfort
food that we're discussing.
And so what I usually try to dothen is is I then identify?
Okay, well, how can I makehealthy foods with those
(17:09):
textures?
So, instead of the potatoes,maybe I'm using some other root
vegetable, maybe I'm usingkohlrabi, or maybe I'm using,
like celiac or parsnips orsomething.
I'm using some other rootvegetable that's more of a
resistant starch that's notgoing to convert so quickly into
sugar in your bloodstream andspike your insulin levels and
(17:31):
whatnot, right, so somethingthat's more gentle in your body.
I'm going to then take thatfood.
I'm going to try to prepare itin a way that I would do that
food whether it's roasting ormashed right, or even chips you
know you can do that too andthen I'm going to, you know,
just lightly season them to whatthe person would like, and then
I'm going to start to get themto shift their diet.
(17:54):
First, because if we don'tstart, like there's two main
things Like if you're eating outall the time, it's impossible
to be healthy, like literallyimpossible, unless you're
extremely wealthy and you caneat at those farm to plate
tables every day, which isextremely expensive, then maybe
you have some health going onthere, but that means you're
(18:16):
eating every meal at one ofthose restaurants, but every
other restaurant, except forthose, is got.
They've got a bottom line.
They're trying to make a profit, and you cannot make a profit
if all your ingredients are, youknow, very expensive and so
they're using cheap ingredients,like, you know, seed oils.
They're using prepackaged foodsthat have, you know, very
expensive and so they're usingcheap ingredients, like, you
(18:37):
know, seed oils.
They're using prepackaged foodsthat have, you know, shelf
stabilizers and ingredients thatare more about ensuring that it
has a shelf life than it isabout your health.
So, right away, getting someoneto start cooking from home is
key.
I like to really focus on peoplemeal planning, because if they
meal plan, then they're onlycreating a list that's based on
(18:58):
what they're going to use and onthe foods they're going to make
, and this idea that we have tohave a different food or meal
every time I think is false, andI think it's it's causes more
harm than good.
I think it's actually farbetter to just have like, like
what I do is like we'll do likefive, five to six dinners a week
that are all unique and then wejust make more of them than we
(19:22):
need and those are lunches forthe next day and then for
breakfast you can eat the samebasic breakfast that you do.
You know, let's say, if you'redoing eggs, just do eggs
different ways and for everymeal, like, but keep it as
simple as possible, because thekey is what is your outcome that
you want?
The outcome I want right now isI just want to eat from home
because I'm eating out too oftenand I want to eat from home.
(19:44):
And then, by eating at home,then you can start to
incorporate some more tools oflike how to reconnect, right, so
I'm not doing other thingswhile I eat, I'm sitting down,
I'm, I'm focusing on theatmosphere I'm in.
So if, let's say, lightinghelps me, helps brighten my day,
I'm going to make sure there'sit's it's a high, you know,
bright, bright room, maybe lotsof windows.
(20:06):
I'm going to choose that kindof room to eat in because I know
it's going to affect my mood.
The other thing to think aboutis people like what, what is the
who are we choosing to eat with.
You know, and I know a lot oftimes we don't have a choice but
but we can control thatenvironment.
You know we can.
We can bring up, we can kind ofhave rules to not talk about
(20:26):
stressful things when we're atthe table.
We can have rules to not be onphones.
We can create the environmentthat's going to serve us to to
start to be conscientious, moremindful, while we eat.
And then the fact that we'reeating from home and we're
eating all these real foods,that we control the ingredients.
Now we're on a place wherewe're going to start to reshape
(20:47):
our connection to food.
Speaker 1 (20:49):
Right, perfect.
I am definitely someone wholoves to cook, so for me eating
at home is very easy.
But that is one thing that alot of my clients, and probably
listeners as well, say I don'thave a lot of time, I don't know
how to move around in thekitchen, so could you recommend
(21:11):
maybe a couple ways to make thehome cooking experience a little
bit easier?
Speaker 2 (21:18):
Yeah, absolutely, I mean I think.
Well, I'll answer it two ways,so I'll give an.
I'll give an example ofsomething I just did.
I was just in an event justlast weekend or two weekends ago
, and I did a cooking demo onorgan meats.
You know organ meats meaninglike liver, heart, kidney,
spleen, pancreas, tongue youknow basically any like liver,
heart, kidney, spleen, pancreas,uh, tongue you know basically
any part of the animal that'snot muscle or bone.
(21:40):
And I that is usually a topicpeople avoid.
You know, they avoid thesefoods in the us where, which is
sad, because they're the mostnutritious parts of the animal
and can quickly replenish our,our, our, our, our fuels.
But so in that demo I wasshowing people, I was like, okay
, let's take a liver, forexample, beef liver.
(22:01):
I said I want to.
I'm going to show you threedifferent ways to cook it.
But here's what's reallyimportant is that you need to
think about, you don't want toassume which way your your is
going to most resonate with yourbody.
You want to try these differentways and then let it tell you,
let your body tell you which oneresonates the most.
And so I gave them the liverraw.
(22:23):
I gave them it properly cooked.
You know I'm talking likelittle little bits, right.
I gave them properly cookedbecause that's one of the
reasons why people don't likelivers, because it's typically
chalky and it's overcooked.
So I cooked it properly,meaning that when you're cooking
even meat or or let's say liveryou're you don't want it to be
(22:43):
all the way cooked when you'rein the pan, you want to actually
pull it when it's still alittle red because there's
residual heat.
So even when you pull somethingout of a pan, it keeps cooking.
And so with a mistake we makeis we cook it till it's done in
the pan, but that means it's nowwhen you go to put it on the
plate, it's now overcooking.
So if you just just leave ittill it's about you know, 90%,
(23:05):
95% done, then it finishescooking when it's actually on
the plate and then it's notovercooked.
So I let them then try cookedproperly, and then I made a pate
with it.
So I showed them threedifferent textures, three
different ways that the food isaffected by either heat or
preparation.
Right, and it was sofascinating because everyone
(23:25):
then had a different opinion.
Everyone was like oh, I likedall three, or I liked it when it
was cooked or I liked it onlywhen I was in pate.
But they got to better learnalso how the heating of the
liver affects, how the textureand whatnot, how it affects the
flavor.
And I find that a lot of timesone of the reasons that we are
(23:51):
not excited about cooking, notthat we have to be.
I mean, I think that's afalsehood, that just because we
eat, you know that we aresupposed to love cooking.
I don't think you have to, butI think the reality that you can
only be healthy if you cookfrom home is realistic.
And so you do have to find, youknow, you have to retune your
relationship to it if that's thecase.
And so I find, first of all,tapping into the textures you
(24:15):
like.
We talked about that earlier.
Two is then I would focus onformula or over recipe.
So recipes are really likegranular in terms of like, okay,
you're supposed to use a half,a teaspoon of that and a
tablespoon of this, and you knowthree ounces of this or that,
right, so it's telling youexactly the measurements.
Three ounces of this or that,right, so it's telling you
(24:36):
exactly the measurements.
And I think that sometimes weunless you're kind of very left
brain measurements can kind ofthrow you off and make you feel
kind of more heady than youprobably want to be, and so I
find, just think of it as aformula, like, okay, I need some
, I need some protein and what,what?
Whatever your dietarypreferences of those proteins,
that's what I would do.
I would have the plate bemostly that, and particularly as
(24:57):
we age, we need more protein,not less, which is something
that people are just learningnow.
Two is I would then choose thefat to work with that.
So typically, if I'm doingsomething more Asian, I would
use coconut oil.
If I'm doing something that'smore french or american, I would
use ghee.
Ghee is clarified butter.
It's been around for 5 000years.
(25:18):
It's just it's very, veryhealthy fat to cook with it.
Just, basically it's butter,but without the milk solids.
It's just the fat of the butter.
I also use lard, I use tallow,I use duck.
Duck fat is amazing with likepotatoes.
So if you're ever roastinganything, use duck fat.
It's just so, so good.
But but so I pick the fat andthen from that point on, it's
(25:41):
really about well, what, what isyour dietary preference Like?
So then I'm choosing avegetable that goes with it, but
really it's those three things.
It's protein, fat, vegetableNow notice I'm leaving out like
those simple carbs, you knowwhatever but that's because it's
it's really it's up to you like, and technically, vegetables
are carbs, so you are.
If you're choosing, you know,like I said earlier, root
(26:03):
vegetables, you're going to getplenty of of carbohydrate from
those.
You don't necessarily need toadd to it and and I would just
add the amounts that are goingto fill you, so a good size
amount of protein and thenenough of the vegetables that
are going to fill you so thatyou don't need snacks.
And I think that's a bigproblem with today's world is
(26:24):
that we become snack people andit's sold to.
I mean, we can all reason witheach other about it, like, oh
well, I just find I need thesnacks.
It's like, no, we've beenmarketed to for decades now.
We have been taught to eatsnacks and it's, it's, it's
absurd.
I mean, it's like it'sunnecessary and it's and it and
(26:47):
and it's now a huge issuebecause people are getting way
more calories in their diet thanthey can burn.
Speaker 1 (26:53):
Yeah, calories in their diet, then they can burn.
Yeah, well, and that also camefrom the fitness health industry
, where they were looking atbodybuilders and they needed to
snack to build the muscle, tosupport you know, to support
their growth.
And it has completely changedhow we eat.
(27:13):
And, of course, yes, threesquare meals a day is really a
great way to get back to andthose people who I feel like
that, three o'clock, fouro'clock, you might kind of hit a
wall where you need to maybeeat a little bit of something,
but then moving on.
But we don't need all thesesnacks that we eat.
(27:35):
And if we would just take sometime to slow down and eat, you
know, work on eating slower andmaking sure that we're eating,
like you said, the protein,getting all of that in, we'll
feel satiated longer.
Speaker 2 (27:51):
Absolutely, and I, you know, honestly, that time
frame you're talking about too.
What I find is interesting isthat and this goes for my kids
and myself but I, I start to gethungry at around 4 30, and so
do my kids, and like, if we justate our dinner at 4 30, you
would we would find, and I havedone this, I'll find that I'm
(28:13):
then satiated the rest of thenight.
Oh really.
And how ideal to if you go tobed, like at 830 or nine,
particularly with my kids.
They're still young, so they goto bed between eight and 830.
Like how wonderful that they'vehad.
You know if, if we're able topull that off, they've had like
four hours to digest their foodbefore going to bed, like that's
going to create a much bettersleep.
(28:33):
I mean, that's something weforget too, is that you know,
digestion time takes a lot ofenergy.
You know that first, thatreally what you want for sleep
is, you want repair time, notdigestion time.
And so this idea of the people,people that are eating right
before they go to bed, thatmeans you're you're spending
most of your, your, your sleeptime just digesting the food and
(28:57):
it's.
And it should be the opposite.
You should be making sure thatyou you're digesting as much as
you can during the day and thensleep is purely all about repair
and just letting your body, youknow, rest and repair so that
you can wake up refreshed.
Speaker 1 (29:14):
Okay, when you were discussing the food, the options
that people can cook with, andyou kept mentioning earlier
about seasonings as well, canyou provide us some
recommendations, as I also knowabout pluck as a seasoning?
I also know about pluck as aseasoning, but can you mention
(29:39):
like, because I think that'swhere it also gets confusing for
people.
Like you had said, with therecipes there, I think we get to
feeling like we've got tofollow a recipe and then that
takes a lot of time becauseyou're going back and forth to
the recipe and then cooking.
Speaker 2 (29:55):
But if you really start looking at, just kind of
paying attention to whatseasonings like you mentioned
the protein, the fat, thevegetable but then also adding
in seasonings to help round outthat meal, yeah, well, and I
think I think also, besidesseasonings, is you want to think
about plating the way that thefood looks, color wise, because,
(30:17):
as we talked about earlier,like that is instinctively what
we makes us hungry is we startwith, usually, our eyes.
There's the smell aspect aswell, but visually you don't
want it to look like mush, right?
You don't want to look likelike someone just regurgitated
it in that sense.
And sometimes food does looklike that, right as we get want
to look like like someone justregurgitated it in that sense.
And sometimes food does looklike that, right as we get bored
(30:38):
with it, it's very pale becausewe overcooked it.
So you want to look forvibrancy.
A lot of times why a chef willadd like a bright red, you know,
bell pepper, or like even justa spicy pepper, but just a
little bit, is because the redmakes the food pop.
Or sometimes you'll see likebright green parsley or some
(30:59):
kind of herb added to the foodthat also just makes it pop.
Flavor wise, you could add likelemon zest, that will make the
flavors pop, you know.
So you can do these littlethings, little movements that
will just make the food moreattractive, like height, for
example, when I plate a food,the height of the food can
actually make it more attractive.
(31:20):
If it's in a big bowl,sometimes it's not as attractive
.
Like you can really fine tunethese things.
But I think, going to theseasonings, we do want flavor,
but you never want thepreparation of the food or the
seasoning to overwhelm you, justlike you don't need to.
(31:40):
You know, don't run before youcrawl that kind of thing, right?
So if you're struggling to eatyour food, you know, and cook
from home and feel satiated andnot only satiated but also
positive about it, you know,feeling emotionally kind of like
good about what you're doing,then I would start simply and
(32:02):
just go with that formula.
Now, seasoning wise, I willkind of talk about pluck a
little bit, because we'velearned since launching pluck
and I don't remember if I knewthis when we first talked, but
it's fascinating.
So a couple of things is onething that many of us struggle
with is our palate.
So in the US we really skewtowards salty and sweet and
(32:24):
you'll see a lot of picky kids,for example, like that's really
the issue.
It's not that they're picky,picky, it's that their palate
has been conditioned to reallyonly like salty or sweet foods,
and so when they get any otherflavor outside of that, they,
they, you know they have aphysical response, but it's not
permanent, it's just.
They just need their palate,just need to be recalibrated.
(32:44):
And one of the ways we canrecalibrate it is by introducing
three other flavors.
So you have salty, sweet,bitter and sour.
Those are the four that we allgrew up learning about in school
.
Well, there's a fifth, calledumami, and that's primarily what
pluck is.
Pluck, which is organ-basedseasoning, so it's got free
(33:06):
stride powdered liver, heart,kidney, spleen, pancreas from
100% grass-fed cows, and thenwe're mixing it with organic
spices and herbs.
Well, the organ meats have anatural umami to them.
So what happens and this iswhat's so exciting about it is
that when people don't changeanything about their food, but
they just add pluck to theirfood, the comments we get are
(33:28):
like that night my family hadseconds.
They they were freaking outover how good it tasted and I
was like, well, yeah, that's theumami and umami, because it's a
unique flavor, it brightens allthe other flavors, so it
literally makes food tastebetter, not just because it's a
seasoning, but because it'sumami.
Now, the other cool thing isthat to our point here is that
(33:52):
whether you're a good chef ornot great chef, as long as you
use this seasoning, people willthink you're a great chef and
that's kind of cool too.
So that's something we learneda lot from over the years.
Now that we've been out there.
But the other big one is aroundthat kind of that picky eating.
So we've had a lot of clients,or sorry, lot of uh
(34:14):
practitioners who are customers.
So the practitioners will havea client and that client might
be dealing with a picky eaterand the the, the um practitioner
will just have the client.
Uh, basically only change onething, which is to add pluck to
their food, to the picky eater'sfood, and they will report back
(34:37):
back that now that child isstarting to be more adventurous
and it's once again.
It's just because you'reintroducing a new flavor to
their palate and you'rerestructuring their palate,
you're recalibrating it and itcan be as quickly as two weeks.
Like it's amazing you canrecalibrate someone's palate in
two weeks by removing the foodsthat are overstimulating it.
(35:00):
And I want to just add I do wantto just add like what's
fascinating when you recalibrate, going back to the really what
we were talking about at thevery beginning is you start to
taste food for what it reallytastes like.
So strawberries are sweet, butif you're getting all this
processed sugar all the time,then they're not going to taste
sweet.
But once you recalibrate yourpalate and you pull out all the
(35:22):
processed sugars and then twoweeks later you try a strawberry
, you will taste how naturallysweet that strawberry is and you
realize oh, I don't even needthis.
You know fabricated or madedessert.
I can just simply what'snatural, it's naturally found in
nature, and I'll, I'll get mysweet.
You know sweetness intake thatI need or want, yeah, yeah, and
(35:45):
I was also going to.
Speaker 1 (35:47):
Well, I'll first say this is I also noticed that when
you the less processed foodsyou eat, when you do put that
processed food back in, ittastes more chemically.
Chemical.
You can taste everything.
Speaker 2 (36:05):
Like it's crazy.
It really is amazing I thinkthat's very important for people
to understand is that we arelocked in to this one way of
thinking.
So there is a mindset about it,about what we should be eating
and what we want to be eatingright.
So we invest in that and so wethink that, oh, I don't want to
(36:27):
eat that food, or health food isgross.
We have this story around it,but the reality is it's just
fabricated, it's just due toyour experience or that or this
or this kind of loop you'restuck in.
But the other piece is thatwhat we've grown up, what we've
grown accustomed to eating, isdictating the new things that we
(36:48):
put in right.
So it's if, like, for example,I grew up eating Skippy peanut
butter and if anyone knowsSkippy, they know it's really
more candy than it is peanutbutter.
But I didn't know that growingup, Right.
And then I would try this otherbrand called like Laurel
Shredders or Shredders orsomething, and that had no sugar
in it and that was just peanutsand the peanut oil was separate
(37:09):
from it.
And then I tasted that and Iwas like, oh, this is gross.
But it was like that isactually more peanut butter than
the Skippy Right, right.
And then the more I got theregular one in, the more I
started to taste Skippy for whatit really was, which was candy,
and so I but I had to give timefor that switch to happen.
It's not like it just happensovernight.
(37:29):
Your palate can shift quickly,but you have to still give it
time to shift.
Speaker 1 (37:34):
Right, well, and I wonder also, when you talk about
, like the seasoning, puttingthe pluck on the foods, and how
the children's palate tasteschanged, I wonder how much that
also had to do with themicrobiome and what that?
Because that's fascinating,like how it starts to
(37:54):
communicate with your brainabout what you want as well.
Speaker 2 (37:58):
Oh, absolutely.
I mean, I I'm definitely notthe, I'm not a nutritionist, so
that's not my expertise,probably more yours.
But but I wholeheartedly agree.
You know that idea that there'stwo brains happening, you know,
there's the one in our head andthen the one in our, in our
digestive tract, and it's likethe more and more they're
finding that that's probably themost important piece to the
(38:22):
puzzle, to the human puzzle,which is that the, the what's
inside our gut.
You know our gut health and andhow much it does dictate the
foods you want.
Um, I mean, sometimes you canhave just to share personal
stories, like I many years ago,like when I first got tested
through nutrition, you know, anddid a blood test and stool test
, I discovered I had parasites.
(38:42):
Now some people listening mightgo like parasites, but honestly
, no joke, probably most of youhave it.
Like you just don't know it.
Most people have them.
And so at the time I was likeoverly meat hungry.
And so at the time I was likeoverly meat hungry.
I was so carnivorous and Iwould eat so much and I would
(39:02):
never.
I just was never satiated.
And then I got tested and I gotthat eradicated and suddenly I
didn't eat as much.
So there's things that can behappening in our body that could
absolutely be dictating our,our cravings, our, our desires,
our needs, and we just don'tknow it.
And so I'm I'm a big proponentof getting tested.
I'm not I don't like, I don'tlike kind of using
(39:25):
self-diagnosis.
I think you miss out on a lotof really good information.
But that said, like I don'tthink that you have to rush out
to get tested if you're notfeeling that anything's off, I
think that you can really do alot with just that, what we've
been talking about this wholetime, which is just mindful
eating.
Something that I like to pointout to people is that so placebo
(39:46):
effect right, it's somethingthat is a fact.
Placebo effect is a fact inwithin experiments that whenever
they do testing, that placeboeffect works, that there are
people that didn't get theactual medication, whatever they
were testing, and yet theystill reap the rewards.
So we know the power of themind, we know the power of the
(40:07):
body, and if placebo effectworks there, then that means it
can work anywhere.
And so you really can supportyour health by being more
mindful about what you'reputting in it and then also
believing, like the food, thatyou're putting in, the choices
you're making, are positive ones.
So, even if you're having a hardday and you eat that ice cream,
(40:29):
don't sit there and dread thewhole time you do it.
Take ownership of what you'redoing.
Time you do it, take ownershipof what you're doing and let it
soothe you consciously, and Ibet you'll find that you don't
need as much because as you'reeating it, you're going to be so
conscious about it that you'regoing to recognize when your
body's full, instead of justpretending I hate myself, I
(40:50):
don't like what's going on, andyou're tuning out the whole time
and then suddenly you're donewith the whole thing and then
you feel worse afterwards.
What we're trying to do is getyou to eat slow enough and be
mindful enough that you feel theeffects of that food while
you're eating it, versus youknow five minutes later yeah,
well now, in a past episode Ihad mentioned a study that was
(41:14):
done with people and they atethe same thing.
Speaker 1 (41:18):
They ate this I think it was like ice cream or
something and those who had thenegative feeling that this was a
bad thing had more of a sugar,like the blood sugar spike, than
those who were thinking of itas a reward.
So that whole mindset I mean ittruly can make a difference.
Speaker 2 (41:41):
It really, really can , and it's just story, I mean,
it's all made up anyway, right,like all of this, this whole
life we live, we've, we've,we've invented it and it's
that's why we were so farremoved from our own instincts,
because we've invented it to bewhat we think we want versus
what we really want.
In many ways, we probablydecimated the culture that
(42:02):
actually was one with, you know,nature and the human body,
which is the Native Americanculture.
We decimated that culture.
You know, we destroyed them and, if anything, they were doing
it right, you know, they wereabsolutely honoring and like,
like I love kind of pointingthis out like we, we, we talk
about planetary focus and like,uh, you know, like, oh, I want
(42:25):
to do what's right for theplanet, right, well, in my
judgment, one of the mostplanetary focused things you
could do is eat whole animal.
And here here's why Becausecurrently we are slaughtering
those animals.
Okay, this is happening, it'snot going to not happen, it is
happening.
And we're only using about 50%of that animal, which is the
muscle, with the other 50 or 49%we're we're putting towards
(42:51):
other industry, we're throwingout, we're not utilizing it, and
yet, in more ways than not,it's the most nutritious part of
the animal, and so what'shappening is we're only using
50% of that animal.
Then we're turning around andwe're investing in a supplement
industry a trillion dollarsupplement industry when if we
had just eaten the whole animal,we might not we may not need
(43:14):
all those other supplementarysupplements in our lives.
We might actually get thenutrition from the whole animal.
And if you think about itculturally, you know ancestrally
no one that spent a time tokill an animal which was an
extremely hard thing to do backin the day, right, no one would
waste any part of that animalwhen they killed it, every part
of that animal was used.
(43:34):
Native Americans absolutelymodeled that, and I believe that
that is the best thing you cando, not only for your body but
for the planet.
Speaker 1 (43:45):
Yeah.
Speaker 2 (43:46):
You know, don't buy an electric car, just eat whole
animal.
Speaker 1 (43:49):
Yeah, like you said if we, if we had to do it, we
would appreciate more of theanimal for ourselves.
Speaker 2 (43:59):
Oh, it's the best way to honor the animals, to use
all of it, like, if you want tolike, as I agree, you kill an
animal, like, yeah, you'retaking a life, you know, and
something's got to die for us tolive, and that goes for no
matter what.
Taking a life, you know, andsomething's got to die for us to
live, and that goes for nomatter what diet you follow, you
know, if you're eating plantbased and you think something's
not dying, you are mistaken.
(44:19):
Just talk to a farmer that doesmonocrops and they will tell
you when they plow the fields,there are an enormous amount of
animals that die during theplowing, you know, from doe, who
are hiding in the fields, torabbits, to squirrels, to mice,
to insects there's so many, it's, it's, it's literally.
You talk to them and theirfaces go white and they're like,
oh, yeah, it's a horror show.
And I'm like, oh, so you'reeither choosing that or you're
(44:41):
choosing one animal to die, youknow, and then it.
And so what I like to focus onis not whether something's dying
or not, but how are we honoringthat which dies?
How are we letting the animalthat is being killed live, like
if it's in a regenerative farmand it's like Joel Saladin of
Polyface Farms will say his cowshad one bad day.
(45:02):
You know, animals had literallyone bad day.
They lived a full, beautifullife on a farm, free range and
whatnot, pastured, and then theyhad one bad day, which was that
slaughter.
Other than that, their life wasvery full.
And you cannot say that forconventional animals, right, you
just cannot.
Their whole life is miserable,to you know.
In my judgment.
(45:22):
So yeah, honoring the, honoringthe animal is eating whole,
whole animal and in a sense,you're also honoring yourself,
because it carries back to whatwe're talking about is that you
cannot be healthy if you'reeating out all the time, and and
we want to even qualify that alittle bit more so when you're
eating ultra processed foods isa form of eating out.
Okay, when you're not makingthe foods from scratch, that is
(45:46):
eating out.
And the grocery stores, onceagain, they are not there for
our health, they are there tomake a profit.
And if you think they're therefor our health, then we should
have a talk, because now you'vebeen hoodwinked into thinking
that the government actuallycares about our health and they
do not.
If they did, then we would havevery different policies and
there would be more transparencyaround.
(46:08):
You know genetically modifiedfoods.
There'd be more transparencyaround.
You know genetically modifiedfoods.
They're just like.
For example, why are many U Scompanies selling I don't know
certain ultra processed foods,like cereals or even fast food
stuff, like why is?
Why are the ingredientsdifferent in the U S than they
are in Europe?
You know why are they moredirty here in the U S versus in
Europe?
They're much cleaner.
(46:29):
You know they don't allowcertain.
You know red dye 40, you know,like, like why?
Why are we on the short end ofthe stick?
And it's because of ourpolicies.
It's because our governmentallows it.
Speaker 1 (46:40):
Right, yeah, yeah, I mean, I could go, I could go on
and on about that.
That could get us started in awhole nother topic.
But I want you to um share withour listeners about suck, um,
maybe the the, because youdidn't mention the four
(47:02):
seasonings.
You have right, you've got theregular pluck spicy, zesty,
zesty pepper, right, is that?
Speaker 2 (47:09):
zesty garlic, zesty pepper right Is that Zesty
garlic.
So we have what we used to callall purpose, but they're
technically all all purpose,like you can use any of them for
anything.
So now we changed our original,the first one we came out with,
to original, and then and thenwhat we?
And then we also have a blendcalled Spicy Mild, and that's
(47:33):
just to make sure people knowit's not too spicy and that that
one uses cayenne as the, as thespice.
And then the third one iscalled Zessigaric.
Really proud of that one,because if anyone listening is
uh, is autoimmune, paleo like orprotocol follows AIP and cannot
(47:54):
do, you know, nightshades orseeds.
Zesty garlic is a is a greatoption because there's no
nightshades or seeds in that oneoh perfect and it makes me kind
of taste a little bit like aranch dressing to a degree, but
it I think of it more like alike a herby garden vegetable
kind of flavor.
So then that one is our greenbag, and then our fourth one is
(48:16):
the unique one.
It's just pure, so it's justthe organ meats.
It's no different than buyingencapsulated organs, really,
except there's no capsules.
And that piece, though, isreally important to me and it
really ties to what we've beentalking about.
Is so this idea that we're outof touch with our food and our
and what our own body sorry,we're out of touch with our, our
(48:38):
, our food systems, first of all, like the sourcing of our food,
but we're even more so is we'reout of touch with our own
bodies, what our body needsaround food, right, and so one
of the ways to connect to thatis to eat the food, as we
already discussed.
Well, why I don't want peopletaking encapsulated organs is
purely because when I take, forexample, a salt tablet, if I
(49:02):
swallow that salt tablet, I havea delayed response, maybe 20,
30 minutes later.
Why am I feeling bloated?
Oh, I got too much of something.
So when we swallow something,we're guessing about how much
our body wants and needs and, inturn, how much it can actually
utilize, right.
But when we eat the food and,as we discussed already, when we
(49:24):
eat it consciously then ourbody will tell us and we can.
We know that, for example, saltif I put salt on your tongue it
might taste good the first time, but by the third time it
literally the taste changes,like your body is overwhelmed
with that saltiness and itliterally is rejecting the salt.
So your body has that mechanismin it to stop you when it
(49:47):
doesn't want more or need more.
But you only get that when youeat it and you have to eat what
it is.
And so that's why I get told alot people will do encapsulated
organs and they'll be like, yeah, I did the, I took the eight
that it said the bottle told meto take, and I feel nauseous and
I'm like, well, yeah, becauseyou probably got too much.
(50:08):
Because how is a bottlesupposed to know what you need
specifically?
And or it might be anindication of something else
going on.
Maybe your elimination pathwaysaren't open, you know?
Whatever it might be.
Um, so I think you know, themore we can get ourselves to
just eat that food.
Eat it mindfully, you'll findthat your body will tell you
when to stop the.
(50:28):
The flavor changes now on theflip side of that also is that
might taste really good, like sowhen you do one of the pluck
seasons.
What we get feedback on is a lotof kids are like, they just
want to keep eating it.
And the parents tell me, likeoh yeah, when my kid we ran out,
my kids start crying and I'mlike well, that's an indication
not only that it tastes good,but the body really wants it, so
it goes both ways.
(50:48):
Like, but the body really wantsit, so it goes both ways.
Like, but the body has thateducation I'm always telling
people look, I may be trying toget you to eat whole animal and
eat organ meats, but ultimatelyI want you to follow the diet
that works best for you.
Like so if you're not ready toyou know animal yet, that's fine
.
However, I have one request fromeveryone listening is that you
(51:11):
let your body dictate the change, not your head.
If you're, whatever diet you'refollowing, let your body be
your soothsayer.
Let your body direct you onwhether it works or not, because
we get in our heads about thesethings and we think, you know,
we get on our soapbox and wethink, oh, carnivore is the way
to go, or vegans the way to go,or whatever it is we get.
We think, oh, carnivore is theway to go, or vegans the way to
go, or whatever it is.
We get.
(51:31):
We think that whatever we'redoing that's worked for us is
going to work for everyone.
And it's just not true.
Like your, your body knows whatit needs.
But if you're not listening,then you're missing out on this
amazing communication that'shappening.
Speaker 1 (51:46):
Yeah, Can you, and you may have already just done
that, but can you leave ourlisteners with one tip and maybe
just dive deeper into?
And I know you mentioned it atthe beginning.
But one thing they can do likehomework wise, one thing they
can do this week to kind of helplisten to their body more.
Speaker 2 (52:11):
Yeah, I think.
I think definitely that takinga breath before you eat is key.
I think, though, that I meanwe've mentioned so many already
like the sitting down, notmultitasking when you're eating,
and I know that that's going tobe challenging, but I think I
think the best thing anyone cando is just pick one thing.
Don't feel like you have to doall of it at once, like so, if
(52:32):
you're struggling with eating,you know cooking your own food,
but you really want to behealthy, then just pick one
thing.
There's a story of this this kid, david, who I used to employ
when I had this meal deliveryservice in LA.
This was a long time ago, andhe came to me and he had ADD, he
had really bad skin, he wasdrinking sodas, he was, he was
(52:57):
smoking, and he was he hadtrouble.
He was, I think, 19 or 20.
He hadn't held a job down everbecause because he couldn't and
I didn't push anything on him, Ididn't force him to do anything
differently but I started himout as a dishwasher in my meal
delivery service business.
He saw us preparing food aspecific way.
(53:20):
He smelled it, he heard it, sohe's doing all the things that
we're talking about at thebeginning of this podcast and
eventually he said hey, can you,james, can you tell me?
Like he started askingquestions.
He's like can you tell me, like, how I could make changes to my
diet?
Or like like that dictated himthan asking questions.
(53:40):
And I said, I said, david, Isee you drinking sodas every day
.
So I said let's just change onething.
Let's just, instead of thesodas, drink water.
That's all I'm asking you tochange thing.
Let's just, instead of thesodas, drink water.
That's all I'm asking you tochange.
Just drink more water and lessof, and basically, instead of
reaching for sodas, you drinkwater.
So skip ahead.
Now he's.
He's like, probably I thinkthis is about he's in his 30s
(54:04):
now.
So you know, 10, 10, so yearsthe guy now does not smoke, he's
got no, he works outreligiously like, he works out
regularly, he's fit, healthy,has in a loving relationship,
holds down many jobs.
Now, like all these issues aregone and it started with that
(54:25):
one thing just drinking morewater.
You know, if, if there wasanything else that I think would
help people be more mindful isI would say after you eat, go
for a walk Every time you eat,just go for a walk, because what
we're trying to do is get youout of this atmosphere that
you're in, where you're kind oflike checking out, and get you
(54:47):
to do.
And now, when I say go for work, I'm not saying be on your
phone, I'm saying just go for awalk, like walk around outside
15 minutes, 20 minutes max, andjust go for a walk, take a look
around, be in your body as youwalk, see how you feel.
I think that that, right, thereis a really good start because,
yeah, like I said, get pullingyourself out of that environment
(55:10):
that you're checking out in isreally key and that's also why I
was recommending we don't startin the grocery store, because
that's where we check out a lot.
We check out in the grocerystore.
You know you don't want to fallasleep at the cart.
You know that's what I alwaystell people.
I was like you want to makesure you're still reading labels
.
You don't want to go there whenyou're hungry.
You want to have a list so thatyou're not making emotional
(55:31):
purchases.
There's so many little tools youcan incorporate to keep you on
track when you're at a grocerystore, but the first one has got
to be like around the choicesyou make, and that has to start
with you regarding more so, whatyou put in your mouth, and to
do that, you have to honor, youhave to be willing to honor
yourself, because if you startlooking at food, is there what?
(55:52):
There's nothing that will gointo my mouth that does not
honor the person I believe I amor the beauty I feel I am Right.
If you really like shift yourmind, think about what different
choices you'd make.
You're not going to put thatOreo in there because that
doesn't honor you, you know.
So there's, there's lots ofways we can shift our mindset,
(56:13):
and I think that it starts withyou know, you, us all, regarding
ourselves a lot higher than wecurrently do.
Speaker 1 (56:19):
Yeah, yep, thank you so much for taking out of the
time out of your day for thisconversation.
I always have enjoyed speakingwith you.
Speaker 2 (56:29):
Thank you, it's a pleasure and, yeah, I'm glad
you're so open.
I think this conversation ofmindful eating it's out there,
but I think we need to be more.
You know, having moreconversations about this.
You know, in my mind it's amissing link to us reconnecting
with our own body's needs.
(56:50):
I'm tired of looking everywhereoutside of myself because and
if you're like me, you're justgetting confused and overwhelmed
Like I'm far more interested inreally tapping into what my
body needs and wants, and Iguarantee that when we do,
you're not going to be wantingall those desserts and all those
fabricated foods, becauseyou'll start to taste them for
(57:11):
what they really are, which isjust ultra processed, artificial
flavored junk.
Speaker 1 (57:17):
And where can everyone find you?
Speaker 2 (57:20):
You can find Pluck on Amazon or at our website,
eatpluckcom.
And then you can find us onsocials, at eatpluck as well,
and I'm personally at Chef JamesBerrys at Eat Pluck as well,
and I'm personally at Chef JamesBerry if you want to follow me.
Speaker 1 (57:35):
Perfect.
Thank you so much for thisconversation.
Thank you, courtney.
I hope you enjoyed this episodeand found something to take
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
(57:59):
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
learn how you can move more andfeel better in your daily life.
Welcome to Moving Through Midlife.
I am your host, courtney, apersonal trainer and movement
specialist who wants to help youmove through midlife with more
grace.
Each week, we will discuss wayswe can show up better for
ourselves and our childrenwithout the burnout, children
(00:26):
without the burnout.
We will focus on overall healththrough habit stacking to help
increase energy, providemovement snacks to help you move
more throughout the day, whilealso moving your body more, and
learn from professionals onmoving through midlife with ease
so that you can feel confidentwith aging.
Gracefully, grab your earbudsand join me on a leisurely walk
while we discuss moving throughmidlife.
(00:49):
I have another great podcastepisode for you today.
This is one where I am speakingwith Chef James Berry.
You may have heard his namebefore and that is because all
the way back in episode 44, Iinterviewed him and I had the
pleasure of speaking with himagain.
(01:10):
He has such a wealth ofinformation and he talks to us
about mindful eating today andhow we can get back to getting
excited about the foods that weare eating.
He has an amazing background.
He has been a private chef,working with many celebrities.
(01:31):
He has started his own company,eat Fluck, where this is
organ-based seasoning.
It is amazing I know you may bethinking otherwise right now
when you hear organs, but it isdelicious and I want to make
sure that you know that if youhead to eatpluckcom and you
(01:52):
enter the code moving throughmidlife and it's T-H-R-O-U-G-H
moving through midlife you cansave 15% on your order.
Now here is Chef Barry.
Hello, how are you?
Speaker 2 (02:12):
I'm doing great.
It's great to talk to you again.
Speaker 1 (02:15):
Yes, I am excited to be able to speak with you.
I had you on.
It was what a couple of yearsago now, a couple of years ago
now and you came on to speakabout pluck and you are Chef
James and I'm excited to be ableto have you come back on to
talk to us a little bit furtherabout your product and some of
(02:37):
the information about thelingual neural response.
Speaker 2 (02:42):
Absolutely.
There's a great quote by DrBill Schindler.
He's an archaeologist,professor of archaeology, and
it's one I use a lot and italways kind of makes me pause
every time I say it.
We are the only species in theworld that looks to someone else
to tell us what to eat.
And just so we're all clear,there's 8.7 million animal
(03:09):
species in the world, so we arethe only one of that 8.7 million
.
And to me, when I hear that,it's just like well, a, let's
not forget that we are animalsand that we did have knowledge
of what we instinctively neededto eat, and that we've lost it,
(03:29):
that we're now in a place ofconfusion and sometimes despair.
I mean, if you're, if you'relike me and you've spent your,
you know basically your entirelife I'm 50 now, so my entire
life I've been told eat your,your vegetables.
And now all these people aresaying don't eat your vegetables
.
So you're like what?
Speaker 1 (03:53):
It's interesting that you say that, because I had
been on recently and I wastalking about how this stage of
life, in this midlife stage, howwe tend to maybe get too much
estrogen built up and like we'retrying to get rid of it as our
(04:14):
hormones are all over the place.
And both my mother and I hadvery similar situations where we
were eating, we both cravedcoleslaw.
I remember as a child, in highschool, my mom it was like every
meal she was serving coleslawas a side dish and I was like
what is your problem?
And now I'm doing it to my kids.
(04:35):
I don't always put it as a sidedish, but I eat it a lot.
I crave coleslaw and because ofthe cruciferous, you know it's
helping to pull the estrogen out.
So I do think that, like yousaid, like we just have an
innate ability to know what ourbody needs.
We may not recognize that forwhat it is and I think today
(04:57):
there's so many systems we don'tlisten to our body anymore, to
what it's telling us.
But if we do take a few minutesand listen, it's amazing what
we can hear.
Speaker 2 (05:09):
Absolutely.
I think we're constantly beingbombarded with like what's the
trending diet and this is howyou should be eating, but the
reality, the kind of foodpyramid that I want to see, or
that I would create, is the topof the pyramid, would be flavor,
you know, like focusing on realflavors, not, you know,
(05:32):
fabricated, uh, unnatural,artificial flavors, which is
really what's confusing ourbodies, but real flavor that you
find in nature.
And one of the reasons why Iwould do that and why that would
be a focus is because,historically or ancestrally,
flavor equal nutrition, so ourbodies are designed to associate
(05:54):
.
If it tastes good, then thatmeans it has nutrients for our
bodies.
So that's where I would start.
And then, underneath thatpyramid and kind of taking up
the very middle of the pyramid,would be just eat real food,
like all natural, real food,nutrient dense, all foods, foods
(06:14):
that are ingredients, versus,that have ingredients.
And then at the very bottom,kind of the largest, but at the
bottom of that pyramid, I wouldput eat consciously or eat
mindfully, because we forgetthat piece, but it's everything,
it's it.
It helps support your digestion, because the state of your body
(06:37):
is going to support whether youdigest it or not.
It's going to support, like youjust said, acknowledging, like,
recognizing, what does my bodyactually want in this moment
versus what am I being pulled tobecause of marketing or being
hangry or whatever.
It is right, but what does mybody actually want?
And and then also it's going tosupport, you know, maybe eating
(06:57):
slower, maybe eating moremindfully, because when we do
that we don't rush through it,we're actually eating it and
letting our body tell us when tostop, versus our eyes or our
brain, or or you know the, thebuttons on our, on our waistline
, you know, to tell us when tostop.
Speaker 1 (07:14):
Yeah, yeah, and I again just mentioned this the
other day how we have to, likeyou said, we have to listen to
our body.
And just taking a minutebecause so many of us are busy,
life is busy, although I thinkwe create some of that ourselves
, and we are now eating in ourcars, in front of the phones,
(07:37):
like in front of our phones orin front of the TV, over the
sink.
For a lot of moms, they're justeating rushed and we're keeping
our body in that fight orflight system rather than
sitting down, taking a deepbreath, relaxing, allowing our
(07:57):
body to know that it's ready forthat rest and digest date.
Speaker 2 (08:03):
And you know, one of the easiest kind of rituals that
you can do to get into thatstate, or to attempt to get in
that state, is to simply eitherpray or say grace or do some
kind of thing that gets you inthe set of the mindset of like,
(08:23):
okay, I'm honoring what I'mabout to eat, I'm honoring my
body and now I'm going to eat.
It's just like taking thatmoment of just honoring through
prayer or, like I said, orthrough grace or anything like
that.
It truly does.
It's the breath.
It allows you to have a littlebreath before you go into your
(08:43):
food.
And then, of course, littlethings like putting your fork or
spoon down in between bites,stuff like that.
I know for some people they'relike oh, I've been told that for
years.
It's like, yeah, but it works,it really does work.
That's why people keep sayingit.
And as we age, I mean there's somuch against us, right From
hormones to our metabolic state.
(09:07):
I mean there's so much changingfor us.
And I think, you know,particularly when I talk to
people in their 70s, a lot ofthem will be like, oh, I am what
I am.
They kind of, you can tell,they're just kind of accepting,
like it is what it is.
You know, I'm kind of done andconsidering that now that 70s or
your new 60s or whatever youknow, you know that idea that
people are living potentiallylonger, I think, if anything,
(09:30):
are, you know, our 50s on up, oreven 40s really, but basically
they're on up.
It's like that consciousness ofmindfully eating, of really
trying to continue to listen towhat your body needs, is even
more important, because it getsharder to lose that weight.
Speaker 1 (09:48):
Yeah, and just taking time.
Taking that time to relax andenjoy the time, and when we do
that we can start to hear ourbody more.
I think we have become like yousaid with the.
You said we're allowingprocessed foods into our diet, a
(10:09):
lot of processed foods.
So the system is we have lostall communication with what we
should be eating, how we shouldbe eating all of it, and if we
just took a few extra minutes wecould maybe hear a little bit
(10:30):
of that.
Speaker 2 (10:32):
Yeah, and it really.
I mean, that connection reallyis a biological connection and I
think that we that's one of thereasons why we've lost it is
that we're so decent like we'reso, as you said, checked out,
because we're multitasking,we're doing all these other
things that we historically didnot do.
You know, if we talkancestrally of how, you know, we
(10:55):
used to kind of eat and how weused to our bodies were really
created, is if you think aboutit.
I love thinking of it from thisperspective.
So you're in the forest.
You first see something fromafar, right?
So maybe actually you even hearsomething.
First you hear something dropfrom a tree, so now your hearing
(11:16):
is active.
What was that?
Now you look and then you're,you're basically you're looking
to where that sound came from.
Now you see something hangingfrom a tree.
Maybe it's bright, it'scolorful.
So this communication hasalready begun.
It started with your ears andnow it's gone to your eyes.
Now you're getting closerbecause you're like, well, what
is that?
What is that shiny thing I see?
Now, as you get closer, yousmell it and you're like this
(11:40):
sweet, rich aroma is coming intoyou.
This is all communication, onceagain, and it's revealing to
your body.
Do you.
Should I eat this?
Should I not eat this?
Now you reach for it.
You feel it.
It's soft, it's plump.
You take a bite, the juices,they run down your chin.
You're starting to masticate,your mastication starting You're
, you're getting this sweet pulpflavor in your mouth, right,
(12:03):
this, this chewing, this wholeprocess of mastication.
It, if you notice it's that theflavors start to deepen the
more you masticate as well.
So this whole process, we callthis the lingual neural response
, and it's it's as simple asjust following your senses,
allowing your senses to informyou of what your body wants.
(12:27):
And this shows up.
Everyone knows that this showsup.
And here's an example, andpeople listening are going to
probably be a little embarrassedby this, but it's true.
We have to admit it, we have toown, take ownership of this.
So you're in a store, you're atthe grocery store, you're,
you're, you're looking in theaisles for what you're going to
eat and first of all, you haveall these choices.
(12:48):
So, a, you're probably inoverwhelm and you don't even
realize it, but you are.
But B, you go to reach forsomething that may not actually
be good for your body andsomething happens to you
physically.
You either burp, you flatulence, you fart something like that,
right, something, maybe you goto grip it and you can't pull it
(13:11):
out, or something falls.
Like your body is physicallyresponding to and communicating
to you that it doesn't want thisthing.
Like, maybe you go to you know,you'll say you bought that jar
of something and you're tryingto open it.
You can't open it.
Right, you're physically, yourmuscles will not allow you to
open it.
This is all communication.
Yet we don't look at it likethat.
We think, oh, I'm juststruggling to open this, or oh,
(13:32):
I'm just burping, or my stomachis gurgling like this because
I'm hungry.
It's like no, no, no, it'sresponding in this way because
it knows how this food is goingto make it feel and it doesn't
have a judgment around it.
Like it's not saying like, ohwell, you're going to feel bad
if you eat this, or you're goingto feel good, or I should
reward myself, or I deserve.
(13:53):
This is your body doesn't say,your brain says that, but your
body just says this either worksfor me or doesn't.
Right, and it's.
And how we know that that'sworking or not is because you,
when you eat, you have littlephysical response.
You have great poops, you peeclearly, you know, think that
your body responds in kind, butwhen it doesn't work, you get
(14:13):
flatulence, you have stomachissues, you have an upset
stomach, maybe your skin breaksout, you feel overly tired after
you eat, or something like that.
You know, I mean so your bodyis responding in kind to the
food.
It's our heads that are gettingconfused right.
Speaker 1 (14:34):
so if you're thinking about, like, going to the
grocery store, can you give ussome recommendations?
Because I'm thinking like wedefinitely want to go to color
and then you look at the inneraisles and how they're like it's
hitting me why they're creatingthese cereal boxes and
everything so colorful, becausethen it's now competing with all
(14:56):
these natural vibrant colorsthat are occurring in the fruit
and vegetable area.
How can we go into our grocerystore and start to listen to
what our body is saying?
Speaker 2 (15:10):
Yeah, it's a great question, and I think it has to
start before you're in thegrocery store, because you have
to remember where you know.
For many of us we're in our 50sor or or or older, and so we've
we've kind of co created thesebad I'm judging it by saying bad
, but these habits, let's just,let's not judge it, let's just
say these habits of checking outaround food, right, so we have
(15:32):
learned to not listen, so wehave to unlearn what we're doing
, and so it almost really has tostart before you go to the, to
the store, and how I look at itis I'm going to really look at
food from a different standpoint.
So one of the things thatattracts us to food is really
texture and, as identified,flavor and smells and all that.
(15:56):
But texture plays a huge roleand a lot of times we don't
acknowledge that.
Because whenever I private cheffor clients in the past and I
would one of the first questionsI had for them was what did you
eat when you were a kid?
What foods do you gravitatetowards when you're having an
emotional day and what texturesdo you like?
And I usually, when they answerthe first two questions, I
(16:17):
already know what textures like.
Because if they say like, oh, Iloved, you know, roasted
potatoes or something like that,or I loved mashed potatoes,
like how someone likes potatoes,is really going to indicate to
you like, I like them as potatochips.
Okay, that's, that's someonewho likes crunchy, right, I
liked roasted potatoes.
Okay, that's someone who likescrunchy, right, I liked roasted
potatoes.
Okay, that's someone who likesmore savory and crisp things,
right.
(16:37):
And then if someone's like, oh,I like mashed potatoes, like,
okay, they like creamy, soft,right, so that those are the
textures that go with thosepotatoes.
Speaker 1 (16:45):
Okay.
Speaker 2 (16:46):
And, and so if you look at that, you start to learn
well, that's probably that thattexture is in flavor is
probably what they equate tocomfort food, if it is a comfort
food that we're discussing.
And so what I usually try to dothen is is I then identify?
Okay, well, how can I makehealthy foods with those
(17:09):
textures?
So, instead of the potatoes,maybe I'm using some other root
vegetable, maybe I'm usingkohlrabi, or maybe I'm using,
like celiac or parsnips orsomething.
I'm using some other rootvegetable that's more of a
resistant starch that's notgoing to convert so quickly into
sugar in your bloodstream andspike your insulin levels and
(17:31):
whatnot, right, so somethingthat's more gentle in your body.
I'm going to then take thatfood.
I'm going to try to prepare itin a way that I would do that
food whether it's roasting ormashed right, or even chips you
know you can do that too andthen I'm going to, you know,
just lightly season them to whatthe person would like, and then
I'm going to start to get themto shift their diet.
(17:54):
First, because if we don'tstart, like there's two main
things Like if you're eating outall the time, it's impossible
to be healthy, like literallyimpossible, unless you're
extremely wealthy and you caneat at those farm to plate
tables every day, which isextremely expensive, then maybe
you have some health going onthere, but that means you're
(18:16):
eating every meal at one ofthose restaurants, but every
other restaurant, except forthose, is got.
They've got a bottom line.
They're trying to make a profit, and you cannot make a profit
if all your ingredients are, youknow, very expensive and so
they're using cheap ingredients,like, you know, seed oils.
They're using prepackaged foodsthat have, you know, very
expensive and so they're usingcheap ingredients, like, you
(18:37):
know, seed oils.
They're using prepackaged foodsthat have, you know, shelf
stabilizers and ingredients thatare more about ensuring that it
has a shelf life than it isabout your health.
So, right away, getting someoneto start cooking from home is
key.
I like to really focus on peoplemeal planning, because if they
meal plan, then they're onlycreating a list that's based on
(18:58):
what they're going to use and onthe foods they're going to make
, and this idea that we have tohave a different food or meal
every time I think is false, andI think it's it's causes more
harm than good.
I think it's actually farbetter to just have like, like
what I do is like we'll do likefive, five to six dinners a week
that are all unique and then wejust make more of them than we
(19:22):
need and those are lunches forthe next day and then for
breakfast you can eat the samebasic breakfast that you do.
You know, let's say, if you'redoing eggs, just do eggs
different ways and for everymeal, like, but keep it as
simple as possible, because thekey is what is your outcome that
you want?
The outcome I want right now isI just want to eat from home
because I'm eating out too oftenand I want to eat from home.
(19:44):
And then, by eating at home,then you can start to
incorporate some more tools oflike how to reconnect, right, so
I'm not doing other thingswhile I eat, I'm sitting down,
I'm, I'm focusing on theatmosphere I'm in.
So if, let's say, lightinghelps me, helps brighten my day,
I'm going to make sure there'sit's it's a high, you know,
bright, bright room, maybe lotsof windows.
(20:06):
I'm going to choose that kindof room to eat in because I know
it's going to affect my mood.
The other thing to think aboutis people like what, what is the
who are we choosing to eat with.
You know, and I know a lot oftimes we don't have a choice but
but we can control thatenvironment.
You know we can.
We can bring up, we can kind ofhave rules to not talk about
(20:26):
stressful things when we're atthe table.
We can have rules to not be onphones.
We can create the environmentthat's going to serve us to to
start to be conscientious, moremindful, while we eat.
And then the fact that we'reeating from home and we're
eating all these real foods,that we control the ingredients.
Now we're on a place wherewe're going to start to reshape
(20:47):
our connection to food.
Speaker 1 (20:49):
Right, perfect.
I am definitely someone wholoves to cook, so for me eating
at home is very easy.
But that is one thing that alot of my clients, and probably
listeners as well, say I don'thave a lot of time, I don't know
how to move around in thekitchen, so could you recommend
(21:11):
maybe a couple ways to make thehome cooking experience a little
bit easier?
Speaker 2 (21:18):
Yeah, absolutely, I mean I think.
Well, I'll answer it two ways,so I'll give an.
I'll give an example ofsomething I just did.
I was just in an event justlast weekend or two weekends ago
, and I did a cooking demo onorgan meats.
You know organ meats meaninglike liver, heart, kidney,
spleen, pancreas, tongue youknow basically any like liver,
heart, kidney, spleen, pancreas,uh, tongue you know basically
any part of the animal that'snot muscle or bone.
(21:40):
And I that is usually a topicpeople avoid.
You know, they avoid thesefoods in the us where, which is
sad, because they're the mostnutritious parts of the animal
and can quickly replenish our,our, our, our, our fuels.
But so in that demo I wasshowing people, I was like, okay
, let's take a liver, forexample, beef liver.
(22:01):
I said I want to.
I'm going to show you threedifferent ways to cook it.
But here's what's reallyimportant is that you need to
think about, you don't want toassume which way your your is
going to most resonate with yourbody.
You want to try these differentways and then let it tell you,
let your body tell you which oneresonates the most.
And so I gave them the liverraw.
(22:23):
I gave them it properly cooked.
You know I'm talking likelittle little bits, right.
I gave them properly cookedbecause that's one of the
reasons why people don't likelivers, because it's typically
chalky and it's overcooked.
So I cooked it properly,meaning that when you're cooking
even meat or or let's say liveryou're you don't want it to be
(22:43):
all the way cooked when you'rein the pan, you want to actually
pull it when it's still alittle red because there's
residual heat.
So even when you pull somethingout of a pan, it keeps cooking.
And so with a mistake we makeis we cook it till it's done in
the pan, but that means it's nowwhen you go to put it on the
plate, it's now overcooking.
So if you just just leave ittill it's about you know, 90%,
(23:05):
95% done, then it finishescooking when it's actually on
the plate and then it's notovercooked.
So I let them then try cookedproperly, and then I made a pate
with it.
So I showed them threedifferent textures, three
different ways that the food isaffected by either heat or
preparation.
Right, and it was sofascinating because everyone
(23:25):
then had a different opinion.
Everyone was like oh, I likedall three, or I liked it when it
was cooked or I liked it onlywhen I was in pate.
But they got to better learnalso how the heating of the
liver affects, how the textureand whatnot, how it affects the
flavor.
And I find that a lot of timesone of the reasons that we are
(23:51):
not excited about cooking, notthat we have to be.
I mean, I think that's afalsehood, that just because we
eat, you know that we aresupposed to love cooking.
I don't think you have to, butI think the reality that you can
only be healthy if you cookfrom home is realistic.
And so you do have to find, youknow, you have to retune your
relationship to it if that's thecase.
And so I find, first of all,tapping into the textures you
(24:15):
like.
We talked about that earlier.
Two is then I would focus onformula or over recipe.
So recipes are really likegranular in terms of like, okay,
you're supposed to use a half,a teaspoon of that and a
tablespoon of this, and you knowthree ounces of this or that,
right, so it's telling youexactly the measurements.
Three ounces of this or that,right, so it's telling you
(24:36):
exactly the measurements.
And I think that sometimes weunless you're kind of very left
brain measurements can kind ofthrow you off and make you feel
kind of more heady than youprobably want to be, and so I
find, just think of it as aformula, like, okay, I need some
, I need some protein and what,what?
Whatever your dietarypreferences of those proteins,
that's what I would do.
I would have the plate bemostly that, and particularly as
(24:57):
we age, we need more protein,not less, which is something
that people are just learningnow.
Two is I would then choose thefat to work with that.
So typically, if I'm doingsomething more Asian, I would
use coconut oil.
If I'm doing something that'smore french or american, I would
use ghee.
Ghee is clarified butter.
It's been around for 5 000years.
(25:18):
It's just it's very, veryhealthy fat to cook with it.
Just, basically it's butter,but without the milk solids.
It's just the fat of the butter.
I also use lard, I use tallow,I use duck.
Duck fat is amazing with likepotatoes.
So if you're ever roastinganything, use duck fat.
It's just so, so good.
But but so I pick the fat andthen from that point on, it's
(25:41):
really about well, what, what isyour dietary preference Like?
So then I'm choosing avegetable that goes with it, but
really it's those three things.
It's protein, fat, vegetableNow notice I'm leaving out like
those simple carbs, you knowwhatever but that's because it's
it's really it's up to you like, and technically, vegetables
are carbs, so you are.
If you're choosing, you know,like I said earlier, root
(26:03):
vegetables, you're going to getplenty of of carbohydrate from
those.
You don't necessarily need toadd to it and and I would just
add the amounts that are goingto fill you, so a good size
amount of protein and thenenough of the vegetables that
are going to fill you so thatyou don't need snacks.
And I think that's a bigproblem with today's world is
(26:24):
that we become snack people andit's sold to.
I mean, we can all reason witheach other about it, like, oh
well, I just find I need thesnacks.
It's like, no, we've beenmarketed to for decades now.
We have been taught to eatsnacks and it's, it's, it's
absurd.
I mean, it's like it'sunnecessary and it's and it and
(26:47):
and it's now a huge issuebecause people are getting way
more calories in their diet thanthey can burn.
Speaker 1 (26:53):
Yeah, calories in their diet, then they can burn.
Yeah, well, and that also camefrom the fitness health industry
, where they were looking atbodybuilders and they needed to
snack to build the muscle, tosupport you know, to support
their growth.
And it has completely changedhow we eat.
(27:13):
And, of course, yes, threesquare meals a day is really a
great way to get back to andthose people who I feel like
that, three o'clock, fouro'clock, you might kind of hit a
wall where you need to maybeeat a little bit of something,
but then moving on.
But we don't need all thesesnacks that we eat.
(27:35):
And if we would just take sometime to slow down and eat, you
know, work on eating slower andmaking sure that we're eating,
like you said, the protein,getting all of that in, we'll
feel satiated longer.
Speaker 2 (27:51):
Absolutely, and I, you know, honestly, that time
frame you're talking about too.
What I find is interesting isthat and this goes for my kids
and myself but I, I start to gethungry at around 4 30, and so
do my kids, and like, if we justate our dinner at 4 30, you
would we would find, and I havedone this, I'll find that I'm
(28:13):
then satiated the rest of thenight.
Oh really.
And how ideal to if you go tobed, like at 830 or nine,
particularly with my kids.
They're still young, so they goto bed between eight and 830.
Like how wonderful that they'vehad.
You know if, if we're able topull that off, they've had like
four hours to digest their foodbefore going to bed, like that's
going to create a much bettersleep.
(28:33):
I mean, that's something weforget too, is that you know,
digestion time takes a lot ofenergy.
You know that first, thatreally what you want for sleep
is, you want repair time, notdigestion time.
And so this idea of the people,people that are eating right
before they go to bed, thatmeans you're you're spending
most of your, your, your sleeptime just digesting the food and
(28:57):
it's.
And it should be the opposite.
You should be making sure thatyou you're digesting as much as
you can during the day and thensleep is purely all about repair
and just letting your body, youknow, rest and repair so that
you can wake up refreshed.
Speaker 1 (29:14):
Okay, when you were discussing the food, the options
that people can cook with, andyou kept mentioning earlier
about seasonings as well, canyou provide us some
recommendations, as I also knowabout pluck as a seasoning?
I also know about pluck as aseasoning, but can you mention
(29:39):
like, because I think that'swhere it also gets confusing for
people.
Like you had said, with therecipes there, I think we get to
feeling like we've got tofollow a recipe and then that
takes a lot of time becauseyou're going back and forth to
the recipe and then cooking.
Speaker 2 (29:55):
But if you really start looking at, just kind of
paying attention to whatseasonings like you mentioned
the protein, the fat, thevegetable but then also adding
in seasonings to help round outthat meal, yeah, well, and I
think I think also, besidesseasonings, is you want to think
about plating the way that thefood looks, color wise, because,
(30:17):
as we talked about earlier,like that is instinctively what
we makes us hungry is we startwith, usually, our eyes.
There's the smell aspect aswell, but visually you don't
want it to look like mush, right?
You don't want to look likelike someone just regurgitated
it in that sense.
And sometimes food does looklike that, right as we get want
to look like like someone justregurgitated it in that sense.
And sometimes food does looklike that, right as we get bored
(30:38):
with it, it's very pale becausewe overcooked it.
So you want to look forvibrancy.
A lot of times why a chef willadd like a bright red, you know,
bell pepper, or like even justa spicy pepper, but just a
little bit, is because the redmakes the food pop.
Or sometimes you'll see likebright green parsley or some
(30:59):
kind of herb added to the foodthat also just makes it pop.
Flavor wise, you could add likelemon zest, that will make the
flavors pop, you know.
So you can do these littlethings, little movements that
will just make the food moreattractive, like height, for
example, when I plate a food,the height of the food can
actually make it more attractive.
(31:20):
If it's in a big bowl,sometimes it's not as attractive
.
Like you can really fine tunethese things.
But I think, going to theseasonings, we do want flavor,
but you never want thepreparation of the food or the
seasoning to overwhelm you, justlike you don't need to.
(31:40):
You know, don't run before youcrawl that kind of thing, right?
So if you're struggling to eatyour food, you know, and cook
from home and feel satiated andnot only satiated but also
positive about it, you know,feeling emotionally kind of like
good about what you're doing,then I would start simply and
(32:02):
just go with that formula.
Now, seasoning wise, I willkind of talk about pluck a
little bit, because we'velearned since launching pluck
and I don't remember if I knewthis when we first talked, but
it's fascinating.
So a couple of things is onething that many of us struggle
with is our palate.
So in the US we really skewtowards salty and sweet and
(32:24):
you'll see a lot of picky kids,for example, like that's really
the issue.
It's not that they're picky,picky, it's that their palate
has been conditioned to reallyonly like salty or sweet foods,
and so when they get any otherflavor outside of that, they,
they, you know they have aphysical response, but it's not
permanent, it's just.
They just need their palate,just need to be recalibrated.
(32:44):
And one of the ways we canrecalibrate it is by introducing
three other flavors.
So you have salty, sweet,bitter and sour.
Those are the four that we allgrew up learning about in school
.
Well, there's a fifth, calledumami, and that's primarily what
pluck is.
Pluck, which is organ-basedseasoning, so it's got free
(33:06):
stride powdered liver, heart,kidney, spleen, pancreas from
100% grass-fed cows, and thenwe're mixing it with organic
spices and herbs.
Well, the organ meats have anatural umami to them.
So what happens and this iswhat's so exciting about it is
that when people don't changeanything about their food, but
they just add pluck to theirfood, the comments we get are
(33:28):
like that night my family hadseconds.
They they were freaking outover how good it tasted and I
was like, well, yeah, that's theumami and umami, because it's a
unique flavor, it brightens allthe other flavors, so it
literally makes food tastebetter, not just because it's a
seasoning, but because it'sumami.
Now, the other cool thing isthat to our point here is that
(33:52):
whether you're a good chef ornot great chef, as long as you
use this seasoning, people willthink you're a great chef and
that's kind of cool too.
So that's something we learneda lot from over the years.
Now that we've been out there.
But the other big one is aroundthat kind of that picky eating.
So we've had a lot of clients,or sorry, lot of uh
(34:14):
practitioners who are customers.
So the practitioners will havea client and that client might
be dealing with a picky eaterand the the, the um practitioner
will just have the client.
Uh, basically only change onething, which is to add pluck to
their food, to the picky eater'sfood, and they will report back
(34:37):
back that now that child isstarting to be more adventurous
and it's once again.
It's just because you'reintroducing a new flavor to
their palate and you'rerestructuring their palate,
you're recalibrating it and itcan be as quickly as two weeks.
Like it's amazing you canrecalibrate someone's palate in
two weeks by removing the foodsthat are overstimulating it.
(35:00):
And I want to just add I do wantto just add like what's
fascinating when you recalibrate, going back to the really what
we were talking about at thevery beginning is you start to
taste food for what it reallytastes like.
So strawberries are sweet, butif you're getting all this
processed sugar all the time,then they're not going to taste
sweet.
But once you recalibrate yourpalate and you pull out all the
(35:22):
processed sugars and then twoweeks later you try a strawberry
, you will taste how naturallysweet that strawberry is and you
realize oh, I don't even needthis.
You know fabricated or madedessert.
I can just simply what'snatural, it's naturally found in
nature, and I'll, I'll get mysweet.
You know sweetness intake thatI need or want, yeah, yeah, and
(35:45):
I was also going to.
Speaker 1 (35:47):
Well, I'll first say this is I also noticed that when
you the less processed foodsyou eat, when you do put that
processed food back in, ittastes more chemically.
Chemical.
You can taste everything.
Speaker 2 (36:05):
Like it's crazy.
It really is amazing I thinkthat's very important for people
to understand is that we arelocked in to this one way of
thinking.
So there is a mindset about it,about what we should be eating
and what we want to be eatingright.
So we invest in that and so wethink that, oh, I don't want to
(36:27):
eat that food, or health food isgross.
We have this story around it,but the reality is it's just
fabricated, it's just due toyour experience or that or this
or this kind of loop you'restuck in.
But the other piece is thatwhat we've grown up, what we've
grown accustomed to eating, isdictating the new things that we
(36:48):
put in right.
So it's if, like, for example,I grew up eating Skippy peanut
butter and if anyone knowsSkippy, they know it's really
more candy than it is peanutbutter.
But I didn't know that growingup, Right.
And then I would try this otherbrand called like Laurel
Shredders or Shredders orsomething, and that had no sugar
in it and that was just peanutsand the peanut oil was separate
(37:09):
from it.
And then I tasted that and Iwas like, oh, this is gross.
But it was like that isactually more peanut butter than
the Skippy Right, right.
And then the more I got theregular one in, the more I
started to taste Skippy for whatit really was, which was candy,
and so I but I had to give timefor that switch to happen.
It's not like it just happensovernight.
(37:29):
Your palate can shift quickly,but you have to still give it
time to shift.
Speaker 1 (37:34):
Right, well, and I wonder also, when you talk about
, like the seasoning, puttingthe pluck on the foods, and how
the children's palate tasteschanged, I wonder how much that
also had to do with themicrobiome and what that?
Because that's fascinating,like how it starts to
(37:54):
communicate with your brainabout what you want as well.
Speaker 2 (37:58):
Oh, absolutely.
I mean, I I'm definitely notthe, I'm not a nutritionist, so
that's not my expertise,probably more yours.
But but I wholeheartedly agree.
You know that idea that there'stwo brains happening, you know,
there's the one in our head andthen the one in our, in our
digestive tract, and it's likethe more and more they're
finding that that's probably themost important piece to the
(38:22):
puzzle, to the human puzzle,which is that the, the what's
inside our gut.
You know our gut health and andhow much it does dictate the
foods you want.
Um, I mean, sometimes you canhave just to share personal
stories, like I many years ago,like when I first got tested
through nutrition, you know, anddid a blood test and stool test
, I discovered I had parasites.
(38:42):
Now some people listening mightgo like parasites, but honestly
, no joke, probably most of youhave it.
Like you just don't know it.
Most people have them.
And so at the time I was likeoverly meat hungry.
And so at the time I was likeoverly meat hungry.
I was so carnivorous and Iwould eat so much and I would
(39:02):
never.
I just was never satiated.
And then I got tested and I gotthat eradicated and suddenly I
didn't eat as much.
So there's things that can behappening in our body that could
absolutely be dictating our,our cravings, our, our desires,
our needs, and we just don'tknow it.
And so I'm I'm a big proponentof getting tested.
I'm not I don't like, I don'tlike kind of using
(39:25):
self-diagnosis.
I think you miss out on a lotof really good information.
But that said, like I don'tthink that you have to rush out
to get tested if you're notfeeling that anything's off, I
think that you can really do alot with just that, what we've
been talking about this wholetime, which is just mindful
eating.
Something that I like to pointout to people is that so placebo
(39:46):
effect right, it's somethingthat is a fact.
Placebo effect is a fact inwithin experiments that whenever
they do testing, that placeboeffect works, that there are
people that didn't get theactual medication, whatever they
were testing, and yet theystill reap the rewards.
So we know the power of themind, we know the power of the
(40:07):
body, and if placebo effectworks there, then that means it
can work anywhere.
And so you really can supportyour health by being more
mindful about what you'reputting in it and then also
believing, like the food, thatyou're putting in, the choices
you're making, are positive ones.
So, even if you're having a hardday and you eat that ice cream,
(40:29):
don't sit there and dread thewhole time you do it.
Take ownership of what you'redoing.
Time you do it, take ownershipof what you're doing and let it
soothe you consciously, and Ibet you'll find that you don't
need as much because as you'reeating it, you're going to be so
conscious about it that you'regoing to recognize when your
body's full, instead of justpretending I hate myself, I
(40:50):
don't like what's going on, andyou're tuning out the whole time
and then suddenly you're donewith the whole thing and then
you feel worse afterwards.
What we're trying to do is getyou to eat slow enough and be
mindful enough that you feel theeffects of that food while
you're eating it, versus youknow five minutes later yeah,
well now, in a past episode Ihad mentioned a study that was
(41:14):
done with people and they atethe same thing.
Speaker 1 (41:18):
They ate this I think it was like ice cream or
something and those who had thenegative feeling that this was a
bad thing had more of a sugar,like the blood sugar spike, than
those who were thinking of itas a reward.
So that whole mindset I mean ittruly can make a difference.
Speaker 2 (41:41):
It really, really can , and it's just story, I mean,
it's all made up anyway, right,like all of this, this whole
life we live, we've, we've,we've invented it and it's
that's why we were so farremoved from our own instincts,
because we've invented it to bewhat we think we want versus
what we really want.
In many ways, we probablydecimated the culture that
(42:02):
actually was one with, you know,nature and the human body,
which is the Native Americanculture.
We decimated that culture.
You know, we destroyed them and, if anything, they were doing
it right, you know, they wereabsolutely honoring and like,
like I love kind of pointingthis out like we, we, we talk
about planetary focus and like,uh, you know, like, oh, I want
(42:25):
to do what's right for theplanet, right, well, in my
judgment, one of the mostplanetary focused things you
could do is eat whole animal.
And here here's why Becausecurrently we are slaughtering
those animals.
Okay, this is happening, it'snot going to not happen, it is
happening.
And we're only using about 50%of that animal, which is the
muscle, with the other 50 or 49%we're we're putting towards
(42:51):
other industry, we're throwingout, we're not utilizing it, and
yet, in more ways than not,it's the most nutritious part of
the animal, and so what'shappening is we're only using
50% of that animal.
Then we're turning around andwe're investing in a supplement
industry a trillion dollarsupplement industry when if we
had just eaten the whole animal,we might not we may not need
(43:14):
all those other supplementarysupplements in our lives.
We might actually get thenutrition from the whole animal.
And if you think about itculturally, you know ancestrally
no one that spent a time tokill an animal which was an
extremely hard thing to do backin the day, right, no one would
waste any part of that animalwhen they killed it, every part
of that animal was used.
(43:34):
Native Americans absolutelymodeled that, and I believe that
that is the best thing you cando, not only for your body but
for the planet.
Speaker 1 (43:45):
Yeah.
Speaker 2 (43:46):
You know, don't buy an electric car, just eat whole
animal.
Speaker 1 (43:49):
Yeah, like you said if we, if we had to do it, we
would appreciate more of theanimal for ourselves.
Speaker 2 (43:59):
Oh, it's the best way to honor the animals, to use
all of it, like, if you want tolike, as I agree, you kill an
animal, like, yeah, you'retaking a life, you know, and
something's got to die for us tolive, and that goes for no
matter what.
Taking a life, you know, andsomething's got to die for us to
live, and that goes for nomatter what diet you follow, you
know, if you're eating plantbased and you think something's
not dying, you are mistaken.
(44:19):
Just talk to a farmer that doesmonocrops and they will tell
you when they plow the fields,there are an enormous amount of
animals that die during theplowing, you know, from doe, who
are hiding in the fields, torabbits, to squirrels, to mice,
to insects there's so many, it's, it's, it's literally.
You talk to them and theirfaces go white and they're like,
oh, yeah, it's a horror show.
And I'm like, oh, so you'reeither choosing that or you're
(44:41):
choosing one animal to die, youknow, and then it.
And so what I like to focus onis not whether something's dying
or not, but how are we honoringthat which dies?
How are we letting the animalthat is being killed live, like
if it's in a regenerative farmand it's like Joel Saladin of
Polyface Farms will say his cowshad one bad day.
(45:02):
You know, animals had literallyone bad day.
They lived a full, beautifullife on a farm, free range and
whatnot, pastured, and then theyhad one bad day, which was that
slaughter.
Other than that, their life wasvery full.
And you cannot say that forconventional animals, right, you
just cannot.
Their whole life is miserable,to you know.
In my judgment.
(45:22):
So yeah, honoring the, honoringthe animal is eating whole,
whole animal and in a sense,you're also honoring yourself,
because it carries back to whatwe're talking about is that you
cannot be healthy if you'reeating out all the time, and and
we want to even qualify that alittle bit more so when you're
eating ultra processed foods isa form of eating out.
Okay, when you're not makingthe foods from scratch, that is
(45:46):
eating out.
And the grocery stores, onceagain, they are not there for
our health, they are there tomake a profit.
And if you think they're therefor our health, then we should
have a talk, because now you'vebeen hoodwinked into thinking
that the government actuallycares about our health and they
do not.
If they did, then we would havevery different policies and
there would be more transparencyaround.
(46:08):
You know genetically modifiedfoods.
There'd be more transparencyaround.
You know genetically modifiedfoods.
They're just like.
For example, why are many U Scompanies selling I don't know
certain ultra processed foods,like cereals or even fast food
stuff, like why is?
Why are the ingredientsdifferent in the U S than they
are in Europe?
You know why are they moredirty here in the U S versus in
Europe?
They're much cleaner.
(46:29):
You know they don't allowcertain.
You know red dye 40, you know,like, like why?
Why are we on the short end ofthe stick?
And it's because of ourpolicies.
It's because our governmentallows it.
Speaker 1 (46:40):
Right, yeah, yeah, I mean, I could go, I could go on
and on about that.
That could get us started in awhole nother topic.
But I want you to um share withour listeners about suck, um,
maybe the the, because youdidn't mention the four
(47:02):
seasonings.
You have right, you've got theregular pluck spicy, zesty,
zesty pepper, right, is that?
Speaker 2 (47:09):
zesty garlic, zesty pepper right Is that Zesty
garlic.
So we have what we used to callall purpose, but they're
technically all all purpose,like you can use any of them for
anything.
So now we changed our original,the first one we came out with,
to original, and then and thenwhat we?
And then we also have a blendcalled Spicy Mild, and that's
(47:33):
just to make sure people knowit's not too spicy and that that
one uses cayenne as the, as thespice.
And then the third one iscalled Zessigaric.
Really proud of that one,because if anyone listening is
uh, is autoimmune, paleo like orprotocol follows AIP and cannot
(47:54):
do, you know, nightshades orseeds.
Zesty garlic is a is a greatoption because there's no
nightshades or seeds in that oneoh perfect and it makes me kind
of taste a little bit like aranch dressing to a degree, but
it I think of it more like alike a herby garden vegetable
kind of flavor.
So then that one is our greenbag, and then our fourth one is
(48:16):
the unique one.
It's just pure, so it's justthe organ meats.
It's no different than buyingencapsulated organs, really,
except there's no capsules.
And that piece, though, isreally important to me and it
really ties to what we've beentalking about.
Is so this idea that we're outof touch with our food and our
and what our own body sorry,we're out of touch with our, our
(48:38):
, our food systems, first of all, like the sourcing of our food,
but we're even more so is we'reout of touch with our own
bodies, what our body needsaround food, right, and so one
of the ways to connect to thatis to eat the food, as we
already discussed.
Well, why I don't want peopletaking encapsulated organs is
purely because when I take, forexample, a salt tablet, if I
(49:02):
swallow that salt tablet, I havea delayed response, maybe 20,
30 minutes later.
Why am I feeling bloated?
Oh, I got too much of something.
So when we swallow something,we're guessing about how much
our body wants and needs and, inturn, how much it can actually
utilize, right.
But when we eat the food and,as we discussed already, when we
(49:24):
eat it consciously then ourbody will tell us and we can.
We know that, for example, saltif I put salt on your tongue it
might taste good the first time, but by the third time it
literally the taste changes,like your body is overwhelmed
with that saltiness and itliterally is rejecting the salt.
So your body has that mechanismin it to stop you when it
(49:47):
doesn't want more or need more.
But you only get that when youeat it and you have to eat what
it is.
And so that's why I get told alot people will do encapsulated
organs and they'll be like, yeah, I did the, I took the eight
that it said the bottle told meto take, and I feel nauseous and
I'm like, well, yeah, becauseyou probably got too much.
(50:08):
Because how is a bottlesupposed to know what you need
specifically?
And or it might be anindication of something else
going on.
Maybe your elimination pathwaysaren't open, you know?
Whatever it might be.
Um, so I think you know, themore we can get ourselves to
just eat that food.
Eat it mindfully, you'll findthat your body will tell you
when to stop the.
(50:28):
The flavor changes now on theflip side of that also is that
might taste really good, like sowhen you do one of the pluck
seasons.
What we get feedback on is a lotof kids are like, they just
want to keep eating it.
And the parents tell me, likeoh yeah, when my kid we ran out,
my kids start crying and I'mlike well, that's an indication
not only that it tastes good,but the body really wants it, so
it goes both ways.
(50:48):
Like, but the body really wantsit, so it goes both ways.
Like, but the body has thateducation I'm always telling
people look, I may be trying toget you to eat whole animal and
eat organ meats, but ultimatelyI want you to follow the diet
that works best for you.
Like so if you're not ready toyou know animal yet, that's fine
.
However, I have one request fromeveryone listening is that you
(51:11):
let your body dictate the change, not your head.
If you're, whatever diet you'refollowing, let your body be
your soothsayer.
Let your body direct you onwhether it works or not, because
we get in our heads about thesethings and we think, you know,
we get on our soapbox and wethink, oh, carnivore is the way
to go, or vegans the way to go,or whatever it is we get.
We think, oh, carnivore is theway to go, or vegans the way to
go, or whatever it is.
We get.
(51:31):
We think that whatever we'redoing that's worked for us is
going to work for everyone.
And it's just not true.
Like your, your body knows whatit needs.
But if you're not listening,then you're missing out on this
amazing communication that'shappening.
Speaker 1 (51:46):
Yeah, Can you, and you may have already just done
that, but can you leave ourlisteners with one tip and maybe
just dive deeper into?
And I know you mentioned it atthe beginning.
But one thing they can do likehomework wise, one thing they
can do this week to kind of helplisten to their body more.
Speaker 2 (52:11):
Yeah, I think.
I think definitely that takinga breath before you eat is key.
I think, though, that I meanwe've mentioned so many already
like the sitting down, notmultitasking when you're eating,
and I know that that's going tobe challenging, but I think I
think the best thing anyone cando is just pick one thing.
Don't feel like you have to doall of it at once, like so, if
(52:32):
you're struggling with eating,you know cooking your own food,
but you really want to behealthy, then just pick one
thing.
There's a story of this this kid, david, who I used to employ
when I had this meal deliveryservice in LA.
This was a long time ago, andhe came to me and he had ADD, he
had really bad skin, he wasdrinking sodas, he was, he was
(52:57):
smoking, and he was he hadtrouble.
He was, I think, 19 or 20.
He hadn't held a job down everbecause because he couldn't and
I didn't push anything on him, Ididn't force him to do anything
differently but I started himout as a dishwasher in my meal
delivery service business.
He saw us preparing food aspecific way.
(53:20):
He smelled it, he heard it, sohe's doing all the things that
we're talking about at thebeginning of this podcast and
eventually he said hey, can you,james, can you tell me?
Like he started askingquestions.
He's like can you tell me, like, how I could make changes to my
diet?
Or like like that dictated himthan asking questions.
(53:40):
And I said, I said, david, Isee you drinking sodas every day
.
So I said let's just change onething.
Let's just, instead of thesodas, drink water.
That's all I'm asking you tochange thing.
Let's just, instead of thesodas, drink water.
That's all I'm asking you tochange.
Just drink more water and lessof, and basically, instead of
reaching for sodas, you drinkwater.
So skip ahead.
Now he's.
He's like, probably I thinkthis is about he's in his 30s
(54:04):
now.
So you know, 10, 10, so yearsthe guy now does not smoke, he's
got no, he works outreligiously like, he works out
regularly, he's fit, healthy,has in a loving relationship,
holds down many jobs.
Now, like all these issues aregone and it started with that
(54:25):
one thing just drinking morewater.
You know, if, if there wasanything else that I think would
help people be more mindful isI would say after you eat, go
for a walk Every time you eat,just go for a walk, because what
we're trying to do is get youout of this atmosphere that
you're in, where you're kind oflike checking out, and get you
(54:47):
to do.
And now, when I say go for work, I'm not saying be on your
phone, I'm saying just go for awalk, like walk around outside
15 minutes, 20 minutes max, andjust go for a walk, take a look
around, be in your body as youwalk, see how you feel.
I think that that, right, thereis a really good start because,
yeah, like I said, get pullingyourself out of that environment
(55:10):
that you're checking out in isreally key and that's also why I
was recommending we don't startin the grocery store, because
that's where we check out a lot.
We check out in the grocerystore.
You know you don't want to fallasleep at the cart.
You know that's what I alwaystell people.
I was like you want to makesure you're still reading labels
.
You don't want to go there whenyou're hungry.
You want to have a list so thatyou're not making emotional
(55:31):
purchases.
There's so many little tools youcan incorporate to keep you on
track when you're at a grocerystore, but the first one has got
to be like around the choicesyou make, and that has to start
with you regarding more so, whatyou put in your mouth, and to
do that, you have to honor, youhave to be willing to honor
yourself, because if you startlooking at food, is there what?
(55:52):
There's nothing that will gointo my mouth that does not
honor the person I believe I amor the beauty I feel I am Right.
If you really like shift yourmind, think about what different
choices you'd make.
You're not going to put thatOreo in there because that
doesn't honor you, you know.
So there's, there's lots ofways we can shift our mindset,
(56:13):
and I think that it starts withyou know, you, us all, regarding
ourselves a lot higher than wecurrently do.
Speaker 1 (56:19):
Yeah, yep, thank you so much for taking out of the
time out of your day for thisconversation.
I always have enjoyed speakingwith you.
Speaker 2 (56:29):
Thank you, it's a pleasure and, yeah, I'm glad
you're so open.
I think this conversation ofmindful eating it's out there,
but I think we need to be more.
You know, having moreconversations about this.
You know, in my mind it's amissing link to us reconnecting
with our own body's needs.
(56:50):
I'm tired of looking everywhereoutside of myself because and
if you're like me, you're justgetting confused and overwhelmed
Like I'm far more interested inreally tapping into what my
body needs and wants, and Iguarantee that when we do,
you're not going to be wantingall those desserts and all those
fabricated foods, becauseyou'll start to taste them for
(57:11):
what they really are, which isjust ultra processed, artificial
flavored junk.
Speaker 1 (57:17):
And where can everyone find you?
Speaker 2 (57:20):
You can find Pluck on Amazon or at our website,
eatpluckcom.
And then you can find us onsocials, at eatpluck as well,
and I'm personally at Chef JamesBerrys at Eat Pluck as well,
and I'm personally at Chef JamesBerry if you want to follow me.
Speaker 1 (57:35):
Perfect.
Thank you so much for thisconversation.
Thank you, courtney.
I hope you enjoyed this episodeand found something to take
away to help you practicehealthier habits, move more or
handle the midlife and agingwith grace.
If you enjoyed this episode,please share it with a friend or
(57:59):
leave us a review to help usreach more moms just like you.
Head to movingthroughmidlifecomto join the free community or
learn how you can move more andfeel better in your daily life.
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