January 18, 2026 • 46 mins
For decades, Americans were told to build every meal on a base of bread, cereal, and pasta. But the new 2025–2030 Dietary Guidelines for Americans have turned that advice on its head—literally. Protein and
healthy fats are now the stars, while grains take a back seat. Could this be the course correction our
metabolism has been waiting for? Join Dr. Adam as he breaks down the science, the surprise comeback of full‑fat dairy, and what this shift means for your plate, your energy, and your long‑term health. Because when the pyramid flips, so should the way we think about food.
Health Alternative of the Week
Health Outrage of the Week
Health Mystery of the Week
healthy fats are now the stars, while grains take a back seat. Could this be the course correction our
metabolism has been waiting for? Join Dr. Adam as he breaks down the science, the surprise comeback of full‑fat dairy, and what this shift means for your plate, your energy, and your long‑term health. Because when the pyramid flips, so should the way we think about food.
Health Alternative of the Week
Health Outrage of the Week
Health Mystery of the Week
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Welcome to the number one radio health talk show in America,
The Doctor Bob Martin Show. Doctor Martin is a chiropractic physician,
a Board certified clinical nutritionist, and diplomat of the American
Academy of Anti Aging Medicine.
Speaker 2 (00:24):
The information presented.
Speaker 1 (00:25):
On this show is educational in nature.
Speaker 2 (00:27):
Please consult your personal healthcare provider regarding health issues. You
may have got a health related problem or challenge, not
feeling well, and you just don't know where to turner
what to do. Doctor Bob Martin is here for you
and will do his very best to answer your health question.
The tone free number to ask Doctor Martin a health
question or to make a health related comment is eight
(00:47):
hundred six oh six eighty eight twenty two. Eight hundred
six oh six eighty eight twenty two. That's eight hundred
six zero six eighty eight twenty two. It's the Doctor
Bob Martin Show.
Speaker 3 (01:01):
Good day to you wherever you're tuning in from. Welcome
to another edition of The Doctor Bob Martin Show. Your
trusted destination for better health, better energy, and a better life.
Naturally and if you care about what's going on on
your plate, you're gonna want to lean in right now,
because what I'm about to tell you this hour may
(01:22):
shake up everything you thought you knew about eating healthy.
And we're talking about the food pyramid, the one we
grew up memorizing in school. It's standing on its head
right now. That Grain's first Gospel has officially been replaced.
The new twenty twenty five to twenty thirty dietary Guidelines
(01:43):
for Americans have flipped the script on decades of nutritional dogma.
And for years we were told the path to health
started with bread, in pasta, in cereal. But now protein
and healthy fats take the spotlight, and carbs have been
pushed back to the at least to the back row
for now. So what's happened? Did the science take a
(02:07):
U turn? Or were we simply driving down the wrong
road this whole time? Before we dive into that, I
want to remind you if you've got a health question,
a story to share, or you just want to join
in today's conversation, the number to call is eight hundred
six zero six eight eight two to two. That's eight
hundred six zero six eight eight two two. And you
(02:28):
can also find show notes or articles and more of
our digital home base. At doctor bob dot com. That's
doctor Bob dot com spelling out the word doctor docto
r bob dot com. Now let's go ahead and get
back into this topic about the what's going on with
the food pyramid we're talking about. For over forty years,
Americans built their diet on that old pyramid, you know,
(02:51):
grains at the bottom, we have the fats at the top,
and everything else was jammed in between. But these new
guidelines from Washington have bended it entirely. Actually, it's turned
that if you've seen the pictures, it's turned it completely
upside down. And this updated pyramid now puts protein, the
full fat dairy that we're talking about, healthy oils, fruits
(03:13):
and vegetables at the very top, the bigger section of
it in the whole grains all the way down at
the narrow bottom. It's like watching a nutrition textbook rewrite
itself in real time. And well, that might sound like
a minor design tweak, it's far from aesthetics. The USDA
has doubled down the recommended protein intake from about zero
(03:37):
point eight grams per kilogram of body weight to as
much as one point six grams, So basically doubling that
protein intake. That's one hundred percent increase for many people.
I say, for instance, for one hundred and fifty pounds adult,
that's jumping from fifty four grams a day to over
one hundred. And here's here's the headline, snap that full
(03:59):
fair fat the dairy. It's back on the menu, three
servings a day of whole milk, yogurt or cheese. It's
right there in black and white, from the same agency
that once told you to avoid butter like the plague. So,
in other words, fat isn't the enemy anymore, but the
fake foods are. And when we talk about fake foods,
(04:21):
we're talking about those ultra processed foods that are we know,
we talk about it often on the show. They're just
playing bad for you. And now I know what some
of you are thinking, But wait, doctor Brockman, are we
just switching bad advice for another fat And I think
that's a fair question. But the truth is this change
(04:45):
It's been bubbling up for years in the science journals
and nutritional labs and even what we've talked about on
the show. Here, we're talking about large scale studies that
keep confirming the power of protein and healthy fats, and
these the proteins and healthy they stabilize your energy, and
they help to maintain your weight and also protect your muscles.
(05:05):
And so the researchers in those in Washington are finally
calling out the ultra processed foods for what they are.
They're the chemical time bombs that are disguised in colorful packaging. Now,
now this is what we're talking about today, and this
is why today's story isn't just national news. It also
gets personal. It's about your kitchen, your grocery cart, your
(05:28):
family's eating habits. Maybe you've been faithfully following those low
fat rules in still battling fatigue or the extra pounds,
or maybe you've done everything right, so to speak, yet
your lab results they tell a different story. This new pyramid,
it could reset your metabolism and that could be the
(05:48):
reset that you've been waiting for. So if we get
practical with this, we're talking about under the new model,
dinner doesn't just start with pasta or rice. It starts
with this mindful portion of protein and surrounded by colorful vegetables.
We're talking about carbs that move to the side of
the plate. You know, we're talking about both literally and figuratively.
(06:09):
And listen, this isn't about restriction. It's about rebalancing and
nature designed food to work in harmony and not isolation.
And so when you're eating real food, whole foods that
your great grandmother would have actually recognized, your body knows
exactly what to do with them. Your metabolism wakes up,
(06:31):
your energy starts to steady, and your cravings calm down. So, folks,
if there's one takeaway from today's Today's show, Today's hour,
it's this. The science of nutrition isn't static. It's evolving,
and it's just like your other health habits should mean,
don't fear the change, use it to your advantage. Your
(06:51):
body is an ongoing experiment in resilience and renewal. The
key is listening and listening to your body, listening to
the credit science, to your symptoms and yes even that
your cravings when they're speaking the truth. So this pyramid,
the food pyramid, may have flipped, but your control still hasn't.
This is the moment that you reclaim your plate, your pantry,
(07:14):
and your power. So, folks, I want you to stay
tuned the entire hour as we impact exactly how to
make these new guidelines work for you a new lifestyle,
maybe increase your energy levels and your longevity. And we're
going to talk about this all show long here on
the Doctor Bob Martin Show. Okay, let's go into this
(07:35):
a little bit further about how we're going to rethink
the food pyramid and rethink the foundation of what you
thought was healthy eating and the structure that we were
all taught to follow, and how now it's been turned
on its head. We're talking about for over forty years,
the US Department of Agriculture has told us that grain
should be at the backbone of every meal. We're talking
(07:57):
about breads, pasta, rice, burial. It was the golden foundation
of the original food pyramid. But now we got the
twenty twenty five to twenty thirty Dietary Guidelines for Americans
just changed the rules completely. We're talking about, gone are
the days of the grain first mentality. Now the proteins,
(08:18):
the healthy fats that climb to the top, replacing carbohydrates
as the new nutritional cornerstone. And Franz, this isn't just
a quiet nudge or a government shuffle. It's the single
most dramatic overhaul of the official nutritional policy since the
nineteen ninety two food pyramid came into existence. So if
(08:39):
you've been faithfully following that six to eleven servings of
grains a day advice, you're probably wondering right now, we wait,
what on earth am I supposed to do for dinner?
And this is where it's going to get interesting. Washington
just retired what was known as the my plate system,
the one that looked like a color coded dinner plate,
(09:01):
and now is brought back the pyramid, only this time
it's standing on its head. At this new wide top,
like we talked about, was the protein, the full fat dairy,
the healthy fats, and then you got the fruits and vegetables,
and then at this at the bottom is those whole
grains and it's the smallest slice of the pyramid. That
(09:22):
means your old carb heavy, heavy foundation has been officially demoted.
But this isn't just a matter of design. The real
shocker is in the numbers. The protein recommendation, like we said,
is going to go from about point eight grams per
kilogram to almost double that at one point six grams
per kilogram. And then we get this the full fat dairy,
(09:45):
the USDA gave it a green light. The same organization
that spent decades wearing against butter cheese and whole milk
is now officially recommending three servings a day of the
full fat dairy for those following around that two thousand
calorie diet. So there's no apologies, there's no low fat disclaimers,
and it's a clear message fat in its natural form
(10:08):
isn't an enemy anymore. Now, if we bring this closer
to home, if you're a parent packing lunches, a busy
professional prepping snacks, or someone managing health conditions with food,
this change hits your plate immediately. We're talking about. Under
the old guidelines, dinner might have looked like this. It's
a full cup of rice or pasta, a small piece
(10:30):
of chicken or fish, in a modest side of steam vegetables.
But this new pyramid, it says, go ahead.
Speaker 4 (10:37):
And flip that.
Speaker 3 (10:38):
And folks, we're going to talk about this in greater
detail when we come back and they take a short break.
But if you've got questions on this or comments, give
us a call at eight hundred and six zero six
eight eight two to two. Again, that's eight hundred six
zero six eight eight two to two. You're listening to
the Doctor Bob Martin Shows. Welcome back. You're tuned into
(14:12):
the Doctor Bob Martin Show, and I'm doctor Adam Brockman.
You're co pilot on this journey to a better living.
But before we jump back into today's conversation on the
food Pyramid, here's a reminder to stay connected with us.
Follow us on Instagram, Facebook, x, and we even have
a YouTube channel for daily wellness tips, breaking health news
(14:33):
in a community that's as passionate about health as you are.
All you got to do is search for The Doctor
Bob Martin Show and find us on your favorite platform
and join in on the conversation. And remember, if you've
got pressing health questions, we're just a phone call away
at eight hundred six zero six eight eight two to two. Again,
that's eight hundred six ero six eight eighty two to two.
So let's keep learning, growing and empowering each other because
(14:56):
your health deserves the spotlight. All right, folks, we were
talking about the food Pyramid and how it's been completely
flipped upside down, and right now there's seventy five million
Americans currently trying to shed extra pounds. As we head
into this new year and this update, it could be
a game changer for most of those We know that
(15:18):
protein and fat metabolism, and the combinations together they help
to regulate hunger hormones, meaning you feel satisfied longer and
then you're less tempted to snack your way throughout the day.
But even more impactful, these guidelines take a direct, no
nonsense stance on ultra processed foods. Remember those brightly packaged snacks,
(15:42):
the frozen dinners in the breakfast bars. We try to
convince ourselves that they're healthy enough. Right now, they make
up over sixty percent of the average americans daily calories,
and now the government's newest position is to avoid them outright.
So that's not a gentle cutback suggestion, it's a cultural
call out to reclaim real food. So if you're asking
(16:06):
yourself why this sudden about face, well, like we mentioned earlier,
the science has been building slowly for years. There's large
scale studies like the nurse's Health study in the Health
Professionals follow up study, they keep pointing towards the same conclusion,
and that is, people who consume higher amounts of fat,
(16:26):
they tend to actually weigh less, and the higher amounts
of protein tend to weigh less, they maintain lean muscle
as they age, and they show better long term metabolic markers.
But meanwhile, the research on ultra processed foods, they keep
sounding the alarm. These diets that are heavy and refined
and chemically altered products have been linked to higher risk
(16:49):
of heart disease, diabetes, and certain cancers, even when the
total calories were equal to unprocessed diets. And that long
feared the dairy fats, well, it turns out that may
not not be as fearsome. After all, These full fat
dairy consumers, they across multiple studies, actually showed lower rates
(17:11):
of obesity and metabolic syndrome than the lower fat counterparts.
So scientists suspect it's because whole dairy is more filling
and triggers fewer blood sugar spikes. So if you're a
dairy a dairy advocate, you can actually have it in
your diet that makes you feel full and satisfied when
(17:32):
you're using the whole fat partners, and you naturally reduce
your snacking. And that's a quiet but a powerful health win.
And still the science isn't unanimous. We're talking about the
protein recommendation to jump. It relies heavily on observational data
and not just direct clinical experiments, a one size fits
(17:54):
all model, and the term ultra process is still debated.
Does it include also your protein powders or your gluten
free bread? We get some gray area there, but the
direction of evidence, it's clear real food wins and the
convenience food loses. And so, folks, if we're looking at this,
(18:16):
and this is what I want you to know, and
here's where listeners like yourself can take control, because waiting
for the policy debates that are sure to come over
the next few months, it's not going to stabilize yourself.
It's not going to be included in a health plan
that you can start doing today. So it's just you
and I talking here. Let's make this simple and doable.
(18:38):
And if we're just starting with protein, I want you
to aim for roughly twenty five grams of high quality
protein per meal. We're talking about eggs at breakfast, chicken
or lentils at lunch. Maybe it's salmon or grass fed
beef for dinner. And if you're a vegetarian, combine plant
proteins like beans with rice or hummus or whole grain petas,
(19:01):
and it covers all those amino acids, the ones that
are essential that we need to combine to get that
complete protein. And if folks start to upgrade your fats,
trade your vegetable oils and your margarine for heart healthy
options like olive avocado oil or coconut oil, and snacks
(19:21):
smarter with almonds, walnuts or pumpkin seeds. And you can
even enjoy that full fat yogurt or the cheese partially
guilty free, as long as it's free from the added
sugars they are sometimes hidden in yogurts. And if we're
talking about about portion size, I want you to picture
your plate right now. If you've cut your grains in half,
(19:43):
you've bumped the protein up and your vegetables up. The
whole grains like keino or steel cut oats are fine,
but the era of carbs first and the veggies last,
that's over with. So look at your plate right now
and see if you can make those changes. Start to
implement them just a little bit at a time. And
(20:03):
before you start to toss anything in your food cart,
your grocery cart, I want you to turn the package over.
If it's got more than five ingredients or you can't
pronounce ingredients that are listed, it probably doesn't belong in
your regular diet. A good rule of thumb is to
stick to food your great grandmother would actually recognize. And
(20:24):
you know, and here's a suggestion to keep checking in
with your doctor or your dietitian or somebody that you
trust with us the protein boost it can actually strain
the kidneys and if you've already have kidney disease, you
need to tailor your intake properly. Again, it's not a
one size fits all model, and review your cholesterol numbers
(20:45):
before loading up on saturated fats, especially if heart disease
runs in your family. And we know that mds are
set to get more nutritional nutritional guidance in school or
medical doctors, but it's not where it needs to be
just yet. So look for providers or individuals that are
involved in functional foods, functional nutrition, and functional medicine. These
(21:09):
are the folks that have studied how food is your medicine.
And you don't sprint to these new habits overnight. Make
it an evolution and not just just a rip in
the band aid. These gradual adjustments give your body time
to adapt and your taste buds will adapt as well.
(21:30):
So we want to do this gradually. And this is
what you don't need to do. Like we just said,
don't swing that pendulum too far in ditch fruits or
vegetables for a steak only diet, and don't panic after
single meals or a bad day. Nutrition is about patterns
over time, and it's not perfection with every meal, and
(21:52):
moderation is the key. And don't drown your enthusiasm in
nut butters or bacon thinking fats are now limitless. Balance
is still the golden rule. So folks, the bottom line,
the shift isn't really about protein or fats versus carbs.
It's about quality over quantity. For decades, we've been conditioned
(22:14):
to look at food through this one size fits all
government lens. This new pyramid reminds us that there's a
more personal path. Listen to your biology, not just what
the government's telling us to do when it comes to nutrition.
Here your body. It's not a spreadsheet, it's a living laboratory.
A laboratory you need to test your fuels in what
(22:37):
works best for you. Some people thrive on higher protein
others feel energized by extra greens or beans. The real
key is recognizable food, not lab engineered meal. Replacements are
fake healthy snacks. So, folks, I want you to join
in on this conversation. It's your turn now. How do
(22:59):
these guidelines resonate with you? Do you feel more satisfied
when you're up in your protein, or maybe you're wrestling
with the full fat dairy debate, or you're wondering how
to feed your family in a world where the pyramids
now upside down. Doctor Bob and I we want to
hear your voice again. You can join in the conversation
at doctor Bob dot com. Share your journey on this
(23:22):
because at the end of the day, these guidelines are
more than charged. They're about the healthy habits that shape
real American households. And let's not forget food doesn't just
fill us up. It also fuels our energy, our focus,
and also our future. And as we're peeling back these
layers of decades old nutritional myths, one truth shines through,
(23:44):
and that's the closer we get to nature, the closer
we get to help. So after the break, we'll come
back with a health alternative that you can implement in
your diet this week. You're listening to the Doctor Bob
Martin shoe.
Speaker 2 (24:00):
Everybody's called the mistakes, but everybody's got a choice to make.
Everybody needs to.
Speaker 4 (24:07):
Leave the faith. When are you taking.
Speaker 3 (24:10):
Yours welcome back? We hope that you took that quick
breather to stretch or hydrate or maybe even jot down
some wellness goals of your own. You're listening to the
Doctor Bob Martin Show, and I'm doctor Adam Brockman and
doctor Bob and I were all about smarter living and
helping you thrive naturally, and also teaching you to become
(24:30):
your own best doctor most of the time. And if
you've got questions about your health, nutrition, or anything in between,
you can always call us at eight hundred six zero
six eight eight two two. It's eight hundred six or
O six eight eight two to two. Doctor Bob and
I were standing by to help you unlock your best
self again. That's eight hundred six zero six eight eight
two to two. All right, let's shine a light on
(24:52):
something that deserves way more attention, and that's your mouth.
For most of us, oral health hits it hits our
radar when something hurts. But here's the truth. Your mouth
is the gateway to your entire body. It affects your heart,
your digestion, even your immune system. When your mouth is healthy,
everything else works better. That's why I want to talk
(25:12):
about a brand that I personally trust, and that's the
Spry Dental Defense System. Think of Spry as more than
just toothpaste and mouthwash. It's science based. It's a natural
defensive strategy for your smile. And the secret is Xylotol.
It's a plant based sweetener that flips the script on
oral health. Instead of feeding plaque causing bacteria like sugar does,
(25:34):
xylotol it starves them. There's no sugar rush for the
bad guys. It's just fresh breath for you. Xylotol promotes
balance in your mouth's ecosystem while supporting enamel in oral hydration.
And here's how it gets simple and something that you
can work into your day right away. All you gotta
do is brush with Spry toothpaste, rinched with Spry mouthwash,
(25:56):
and chew Spry gum after meals. It's a three step
rhyth boost that helps your freshness, It neutralizes acids, and
it leaves your dentist doing a happy dance at your
next visit. In Spry products, they're easy to find. All
you got to do is check your favorite health aisles
at CBS, Target, Sprouts or natural grocers. Wherever you shop
for better living, Spry is probably waiting for you. Now.
(26:19):
If the name looks familiar, that's because Spry comes from
the same trust of people who make Clear nasal spray
that's spelled x L E A R and it's pronounced clear.
It's a natural sailing with xylotol that helps to clean
and moisturize your nasal passages. It's a total game changer
for folks dealing with dry indoor air or winter stuffiness.
(26:40):
And because we love our listeners, how about a little
something special. We're giving away a Spray Dental Defense Bundle
and a clear nasal spray pack to a few lucky
audience members this month. All you got to do to
enter is call eight hundred six zero six eight A
two to two again it's eight hundred six zero six
eight A two two, or by going to Doctor's spelling
(27:01):
out the word doctor D O C T O R
Bob dot com. There you can tell us why you're
ready to upgrade your oral or your nasal health routine
and you could win both. And here's your friendly reminder.
These are gonna go quickly, so don't wait and for
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you have to do is head over to Clear dot com.
That's spelled x L e a r dot com and
(27:22):
there you can dive into the science, the stories behind
Clear and the smiles behind Spry. Because when your mouth
and your airways are clear and healthy, you feel it,
your energy level feels it, your sleep, your confidence, everything improves.
So go Spry and bree clear with Clear, live better,
and keep smiling naturally. Okay, it's time for this week's
(27:44):
health all turn over of the week. We're talking about
upgrading your plate with whole grains instead of those refined
and I'm not going to completely beat up on carbs
this week. So this is why I tied in the
(28:05):
health alternative. I want you to imagine that you're standing
at bread isle in your local grocery store and you're
surrounded by hundreds of loaves of bread, everything from farmhouse
white to ancient grains de luxe. You pick up two
of them and they look almost identical. One is promising
to slash your diabetes risk by thirty percent and protects
(28:26):
your heart and even extend your lifespan. The other, despite
its bright packaging and the healthy Choice label, is little
more than an edible cardboard pretending to be nourishment. The
difference isn't the cost, it's the content. So to welcome
you to this week's Health ALTURNI of the Week, where
we're going to unpack one of the simplest yet most
transformative food swaps you can make for your long term wellness,
(28:48):
and that's trading the refined grains for whole grains. And
the new food Pyramid guidelines are finally catching up to
what nutrition and scientists have known for decades. When it
comes to grains, what's left in it, the kernel makes
all the difference. And here's the truth of the food
industry doesn't exactly shout from the rooftops that refining a
(29:09):
grain means literally removing the two most nutrient rich parts,
and that's the outer brand in the inner germ, leaving
behind only the starchy endosperm. That process gives manufactures longer
shelf life, but it steals the fiber, the vitamins, and
the minerals that your body craves. It's like throwing away
the engine and tires of a car and then wondering
(29:31):
why it won't move. Whole grains, on the other hand,
they keep the entire structure intact. This includes the fiber
that feeds your gut microbiome, and the phytochemicals that reduce inflammation,
and the B vitamins that keep your energy steady throughout
the day. So each spoonful becomes a quiet act of
self care. It's a steady, small investment in your health.
(29:52):
So if you talk about the numbers, a study that
tracked over one hundred and sixty thousand women for nearly
two decades discovered that those who ate just two to
three servings of whole grains daily or thirty percent less
likely to develop type two diabetes, and that if you
add two more servings, that risk drop by another twenty
one percent. So it's not just about blood sugar. Whole
grains also have a measurable and profound impact on cardiovascular health.
(30:16):
People who who make that swap from refined to whole
grain see drops in total cholesterol, the the LDL, the
bad cholesterol, the triglycerides, and then also fasting insulin. So
those aren't just statistics. There are results that your doctor
will actually notice on your next lab report. And the
beauty of this health alternative is the simplicity of it.
You don't have to become a gourmet chef or spend
(30:39):
an hour preparing meals. All you have to do is
you trade your refined, your refined breads or grains, and
look for whole grain versions of what you're already eating.
So if you start small, you swap white bread for
one hundred percent whole wheat, or you trade white rice
for brown or wild rice. You pick whole grain pots
(31:00):
the next time you cook spaghetti. These are tiny adjustments
and they add up to big winds. If we are
exploring the basics, try maybe a quick cooking like whole grain,
a earthy richness of barley, or the satisfying texture of
steel grain olds. Many many people discover that once they
(31:21):
make the switch, they actually prefer the deeper, more complex
taste of whole grains. And here's here's a secret from
label reading pros. A package that's marked wheat, bread or
multi grain doesn't necessarily mean it's whole grain. The first
ingredient must begin with whole as a whole wheat flour
or whole oats. Anything less is dressed up. It's just
(31:43):
white flour with a tan. So if taste is still
a hurdle, ease into it. Gradually mix white and brown
rice about half and half for a week, and then
shift the ratio until you make that full conversion. The
same trick works beautifully with pasta. Your tathe, your taste
beds will start to notice, and your digestive system catches
up and it will adjust seamlessly. And if you're new
(32:06):
to this high fiber lifestyle, ramp it up slowly as well.
Whole grains their fiber rich, and too much too soon
can leave your digestive track begging for a break, So
drink plenty of water with it and leave your gut
able to adjust naturally over a week or two. And
let's be honest, and we know white bread is nostalgic.
It reminds us of our childhood lunches and our Sunday's breakfast,
(32:28):
but not nostalgia side. Refined grains have had their moment,
So here's your challenge for the week. Choose one refined
grain and get into your daily rotation and upgrade it
with to a whole grain swap your morning toast, your
lunchtime wrap, or your pasta dinner. You'll know how you feel,
your energy, your digestion. So that's your swap for the week.
(32:49):
It is to hold grains instead of those refined cards.
It's been your health alternative of the week. We'll be
right back. You're listening to the Doctor Bob.
Speaker 4 (32:58):
Ardin Show.
Speaker 3 (36:16):
Welcome Back with Doctor Adam Brackmanhair and you're tuned into
the Doctor Bob Martin Show as we continue this conversation
today on the Food Pyramid. I also want to remind
you that your questions matter and we have incredible listener
resources available to you, one being our email health question
for him. If you've got a health question or a
topic that you'd love us to explore, all you gotta
(36:36):
do is head over to doctor Bob dot com and
submit your question through our easy to use form that's
doctor Bob dot com, spelling out the word doctor D
O C T O R Bob dot com. And remember
you can always give us a call at our toll
free hotline which is eight hundred six er O six
eight eight two two and that's eight hundred six zero
six eight eight two two. All right, let's get uh,
let's get into our health outrage of the week.
Speaker 4 (37:02):
Geese, don't believe it.
Speaker 2 (37:06):
Eats the health outradge because it's not the bud.
Speaker 3 (37:12):
Our health outrage this week is the kickback behind the
new food pyramid and why doctors aren't studying nutrition. Folks,
if you grew up staring at the colorful triangles on
that food pyramid, you probably remember what it told us
to load up on the carbs, don't fear sugary cereal,
and if you must eat fat, keep it low. And
(37:35):
now we're fast forward into today and we're talking about obesity, diabetes,
and cardiovascular disease. They're at record highs. Yet unbelievably, the
nutritional guidance that shapes our nation's eating habits it's still
being crafted under industry influence. So if we're welcoming to
this week's health outrage of the week, we're going to
(37:55):
expose the money trail behind our nations so called nutrition
policy in the tragic fallout that creates for everyday patience.
Let's go ahead and start with the story this past fall,
a man named Edward. He's sixty two years old, he
underwent open heart surgery. His heart was rebuilt, his arteries
were cleared in his life was hating by the surgical thread.
(38:18):
And he woke up. He was grateful, he was exhausted,
and he was hopeful. But what he didn't get when
he left the hospital shocked him. There was no nutritional plan,
no guidance on what to eat, to heal, to strengthen
or prevent another crisis. He was told to take it
easy and to watch his salt, and that was it.
(38:39):
So within three months, Edward was back in the er.
He had shortness of breath, he had swelling ankles in
a borderline heart failure emergency. You might mask why because
no one had addressed the root of what caused his
arteries to block in the first place, and that was
dietary dysfunction that was fueled by misinformation. So now zoom out.
(39:01):
The United States Department of Agriculture, the USDA, and the
Department of Health and Human Services jointly published the Dietary
Guidelines for Americans. These guidelines helped to shape school lunches,
hospital menus, and even food label regulations, but they used
to be written by committees with deep ties to the
processed food and pharmaceutical industries, and many of the scientists
(39:24):
and advisors behind the scenes had taken funding from big
food brands, the cereal companies, the dairy associations, the seed
oil conglomerates that profit when your pantry is filled with
self stable the ultra processed foods. The conflict of interest,
do you bet it was there? But this new food
pyramid it flips to real food. But we still have
(39:48):
those misinformed up, the ultra processed food pushers out there
saying what us in functional medicine know as healthy fats,
the avocado, the olive oils, the omega three rich the oils.
These used to be treated as cautious sidekicks instead of
the heroes of cellular restoration that they need to be.
(40:11):
So we're talking about a nutritional sleight of hand, a
modern pyramid scheme, if you will, Only this one doesn't
offer a promise riches, It promises disease. And here's the
symptom behind the system that physicians themselves receive little to
no nutritional guidance in school. We're talking about a recent
(40:33):
study from the National Academy of Science has found that
across four years of medical school, the average doctor received
just nineteen hours of nutritional education, not per year, that
was a total. And if you compare that to over
two thousand hours of pharmacology and disease management, So it's
no wonder like the patients like Edward leave the hospital
with prescriptions but no plan for real recovery. And when
(40:55):
our medical system treats food as irrelevant, it builds revolving doors,
not exits for chronic diseases. And as one of my
medical physician friends admit to me privately, he said, we've
we're trained to manage illness, not to teach wellness. That's
not a dig at our medical doctors. It's a dig
at the medical curriculum that's heavily shaped by pharmaceutical donations.
(41:19):
And the result is an entire generation of healthcare professionals
who can identify a heart murmur by a sound, but
can't identify insulin resistance by sight. So who's responsible? The
culprits are in plain sight. We're talking about food industry
lobbyist academic institutions that accept corporate research dollars in federal
(41:41):
agencies more loyal to industry stability than public health. And
when cereal companies fund nutritional science. The findings are going
to be predictable, that grains become heart healthy, sugar becomes energy,
and animal fats morphed into villains. So this is junk science,
and then it's recycled through glossy marketing and enforced by
(42:02):
outdated dietary guidelines that influence everything from your child's cafeteria
lunch to what Medicare will reimburse in a hospital meal.
So the harm has already been there, but now we're
trying to make these changed. And when consumers wake up,
industries they have to clean up. You see, accountability begins
with awareness, but empowerment it begins the your action. Our
(42:26):
nation doesn't need another plate or a pyramid or mascot
telling us what to eat. We need we need to
know ourselves, and we need medical professionals that are fluent
in the language of food and healing and prevention. We
need the courage to uncouple science from sponsorship. So this
has been your health outrage of the week. And it's
not a scandal in the tabloids. It's the quiet, every
(42:48):
day betrayal that happens every time a patient leaves an
operating room alive. But misinformed. All right, folks, we'll be
right back.
Speaker 5 (42:55):
You're listening to the Doctor Bob Martin Show.
Speaker 3 (46:10):
Welcome back. This is doctor Adam Brockman for the Doctor
Bob Martin Show. Thank you for joining us today and
keep those questions coming. You are what fuels this show.
Call us at eight hundred six er O six eight
A two two or visit us at doctor Bob dot com.
That's eight hundred six zero six eight eight two two
or at doctor Bob dot com spelling out the word
(46:30):
doctor d O C T O R Bob dot com.
And that's our show for the week, and we'll end
with our health mystery of the week. Today's health Mystery
(46:54):
of the Week circles back to the most basic act
of living and eating and ask a puzzling question. If
the food pyramid tells us what to eat, why doesn't
it tell us when to eat? Because emergency research reveals
something fascinating the same meal. It can fuel recovery or
feed disease, depending on when you eat it. So picture this.
(47:16):
We got two patients, both recovering from cardiovascular disease or surgery,
follow identical diets light grains, lean protein, fruits and heart
healthy oils. One eats breakfast at seven am, finishes dinner
by sunset, and thrives. They got the steady energy, healthy
blood pressure, and improve sleep and the other grazes until
(47:36):
midnight following the same caloric plan. But instead their blood
sugar spikes, they have cholesterol that creeps up and fatigue
that deepens. How can timing alone make such a difference,
And that's the mystery. This is chrono nutrition paradox. It's
an emergency emerging field that explores how meal timing interacts
(47:57):
with our bodies circadium rhythm. Early studies show that our
metabolism is a twenty four hour vending machine. It has
openings and closing hours, and during daylight you have insulin
sensitivity peaks, you have digestion hums efficiently in fat storage
stays low, and after dark everything slows down. Late night
(48:18):
calories they linger longer, they convert more readily into stored
fat and inflammation. And yet are nutritional guidelines that were
born from the classic pyramid and then reshaped into my plate.
And now we have that flip pyramid, which I think
is going to be a good change, but it never
mentions the clock. They tell you to basically what to eat,
(48:39):
but not when, and they ignore the body's internal rhythms,
and that may be as critical as the macronutrient ratios.
We have researchers from Harvard and a university in Spain
that recently published data that suggests that identical diets yield
profoundly different outcomes depending on meal time alignment when your
natural life cycles. And the catch is this the mechanism
(49:02):
isn't fully understood just yet, and some possible explanations include
shifts in the gut microbiome, your clock with your gene
expression in the night time hormone reactions, especially when we're
talking about melatonin's effect on insulin regulation. And what's known
is that early eaters tend to maintain better weight control,
sharper cognition, and lower inflammation. And what's unknown is whether
(49:26):
timing can truly override poor food quality or it's simply
an enhancer of more of a clean, whole food diet.
So because of nutrition, as in life, the timing might
be everything that's been your health mystery of the week.
This is doctor Adam Brockman signing off for the Doctor
Bob Martin Show, and folks make it a healthy week,
Welcome to the number one radio health talk show in America,
The Doctor Bob Martin Show. Doctor Martin is a chiropractic physician,
a Board certified clinical nutritionist, and diplomat of the American
Academy of Anti Aging Medicine.
Speaker 2 (00:24):
The information presented.
Speaker 1 (00:25):
On this show is educational in nature.
Speaker 2 (00:27):
Please consult your personal healthcare provider regarding health issues. You
may have got a health related problem or challenge, not
feeling well, and you just don't know where to turner
what to do. Doctor Bob Martin is here for you
and will do his very best to answer your health question.
The tone free number to ask Doctor Martin a health
question or to make a health related comment is eight
(00:47):
hundred six oh six eighty eight twenty two. Eight hundred
six oh six eighty eight twenty two. That's eight hundred
six zero six eighty eight twenty two. It's the Doctor
Bob Martin Show.
Speaker 3 (01:01):
Good day to you wherever you're tuning in from. Welcome
to another edition of The Doctor Bob Martin Show. Your
trusted destination for better health, better energy, and a better life.
Naturally and if you care about what's going on on
your plate, you're gonna want to lean in right now,
because what I'm about to tell you this hour may
(01:22):
shake up everything you thought you knew about eating healthy.
And we're talking about the food pyramid, the one we
grew up memorizing in school. It's standing on its head
right now. That Grain's first Gospel has officially been replaced.
The new twenty twenty five to twenty thirty dietary Guidelines
(01:43):
for Americans have flipped the script on decades of nutritional dogma.
And for years we were told the path to health
started with bread, in pasta, in cereal. But now protein
and healthy fats take the spotlight, and carbs have been
pushed back to the at least to the back row
for now. So what's happened? Did the science take a
(02:07):
U turn? Or were we simply driving down the wrong
road this whole time? Before we dive into that, I
want to remind you if you've got a health question,
a story to share, or you just want to join
in today's conversation, the number to call is eight hundred
six zero six eight eight two to two. That's eight
hundred six zero six eight eight two two. And you
(02:28):
can also find show notes or articles and more of
our digital home base. At doctor bob dot com. That's
doctor Bob dot com spelling out the word doctor docto
r bob dot com. Now let's go ahead and get
back into this topic about the what's going on with
the food pyramid we're talking about. For over forty years,
Americans built their diet on that old pyramid, you know,
(02:51):
grains at the bottom, we have the fats at the top,
and everything else was jammed in between. But these new
guidelines from Washington have bended it entirely. Actually, it's turned
that if you've seen the pictures, it's turned it completely
upside down. And this updated pyramid now puts protein, the
full fat dairy that we're talking about, healthy oils, fruits
(03:13):
and vegetables at the very top, the bigger section of
it in the whole grains all the way down at
the narrow bottom. It's like watching a nutrition textbook rewrite
itself in real time. And well, that might sound like
a minor design tweak, it's far from aesthetics. The USDA
has doubled down the recommended protein intake from about zero
(03:37):
point eight grams per kilogram of body weight to as
much as one point six grams, So basically doubling that
protein intake. That's one hundred percent increase for many people.
I say, for instance, for one hundred and fifty pounds adult,
that's jumping from fifty four grams a day to over
one hundred. And here's here's the headline, snap that full
(03:59):
fair fat the dairy. It's back on the menu, three
servings a day of whole milk, yogurt or cheese. It's
right there in black and white, from the same agency
that once told you to avoid butter like the plague. So,
in other words, fat isn't the enemy anymore, but the
fake foods are. And when we talk about fake foods,
(04:21):
we're talking about those ultra processed foods that are we know,
we talk about it often on the show. They're just
playing bad for you. And now I know what some
of you are thinking, But wait, doctor Brockman, are we
just switching bad advice for another fat And I think
that's a fair question. But the truth is this change
(04:45):
It's been bubbling up for years in the science journals
and nutritional labs and even what we've talked about on
the show. Here, we're talking about large scale studies that
keep confirming the power of protein and healthy fats, and
these the proteins and healthy they stabilize your energy, and
they help to maintain your weight and also protect your muscles.
(05:05):
And so the researchers in those in Washington are finally
calling out the ultra processed foods for what they are.
They're the chemical time bombs that are disguised in colorful packaging. Now,
now this is what we're talking about today, and this
is why today's story isn't just national news. It also
gets personal. It's about your kitchen, your grocery cart, your
(05:28):
family's eating habits. Maybe you've been faithfully following those low
fat rules in still battling fatigue or the extra pounds,
or maybe you've done everything right, so to speak, yet
your lab results they tell a different story. This new pyramid,
it could reset your metabolism and that could be the
(05:48):
reset that you've been waiting for. So if we get
practical with this, we're talking about under the new model,
dinner doesn't just start with pasta or rice. It starts
with this mindful portion of protein and surrounded by colorful vegetables.
We're talking about carbs that move to the side of
the plate. You know, we're talking about both literally and figuratively.
(06:09):
And listen, this isn't about restriction. It's about rebalancing and
nature designed food to work in harmony and not isolation.
And so when you're eating real food, whole foods that
your great grandmother would have actually recognized, your body knows
exactly what to do with them. Your metabolism wakes up,
(06:31):
your energy starts to steady, and your cravings calm down. So, folks,
if there's one takeaway from today's Today's show, Today's hour,
it's this. The science of nutrition isn't static. It's evolving,
and it's just like your other health habits should mean,
don't fear the change, use it to your advantage. Your
(06:51):
body is an ongoing experiment in resilience and renewal. The
key is listening and listening to your body, listening to
the credit science, to your symptoms and yes even that
your cravings when they're speaking the truth. So this pyramid,
the food pyramid, may have flipped, but your control still hasn't.
This is the moment that you reclaim your plate, your pantry,
(07:14):
and your power. So, folks, I want you to stay
tuned the entire hour as we impact exactly how to
make these new guidelines work for you a new lifestyle,
maybe increase your energy levels and your longevity. And we're
going to talk about this all show long here on
the Doctor Bob Martin Show. Okay, let's go into this
(07:35):
a little bit further about how we're going to rethink
the food pyramid and rethink the foundation of what you
thought was healthy eating and the structure that we were
all taught to follow, and how now it's been turned
on its head. We're talking about for over forty years,
the US Department of Agriculture has told us that grain
should be at the backbone of every meal. We're talking
(07:57):
about breads, pasta, rice, burial. It was the golden foundation
of the original food pyramid. But now we got the
twenty twenty five to twenty thirty Dietary Guidelines for Americans
just changed the rules completely. We're talking about, gone are
the days of the grain first mentality. Now the proteins,
(08:18):
the healthy fats that climb to the top, replacing carbohydrates
as the new nutritional cornerstone. And Franz, this isn't just
a quiet nudge or a government shuffle. It's the single
most dramatic overhaul of the official nutritional policy since the
nineteen ninety two food pyramid came into existence. So if
(08:39):
you've been faithfully following that six to eleven servings of
grains a day advice, you're probably wondering right now, we wait,
what on earth am I supposed to do for dinner?
And this is where it's going to get interesting. Washington
just retired what was known as the my plate system,
the one that looked like a color coded dinner plate,
(09:01):
and now is brought back the pyramid, only this time
it's standing on its head. At this new wide top,
like we talked about, was the protein, the full fat dairy,
the healthy fats, and then you got the fruits and vegetables,
and then at this at the bottom is those whole
grains and it's the smallest slice of the pyramid. That
(09:22):
means your old carb heavy, heavy foundation has been officially demoted.
But this isn't just a matter of design. The real
shocker is in the numbers. The protein recommendation, like we said,
is going to go from about point eight grams per
kilogram to almost double that at one point six grams
per kilogram. And then we get this the full fat dairy,
(09:45):
the USDA gave it a green light. The same organization
that spent decades wearing against butter cheese and whole milk
is now officially recommending three servings a day of the
full fat dairy for those following around that two thousand
calorie diet. So there's no apologies, there's no low fat disclaimers,
and it's a clear message fat in its natural form
(10:08):
isn't an enemy anymore. Now, if we bring this closer
to home, if you're a parent packing lunches, a busy
professional prepping snacks, or someone managing health conditions with food,
this change hits your plate immediately. We're talking about. Under
the old guidelines, dinner might have looked like this. It's
a full cup of rice or pasta, a small piece
(10:30):
of chicken or fish, in a modest side of steam vegetables.
But this new pyramid, it says, go ahead.
Speaker 4 (10:37):
And flip that.
Speaker 3 (10:38):
And folks, we're going to talk about this in greater
detail when we come back and they take a short break.
But if you've got questions on this or comments, give
us a call at eight hundred and six zero six
eight eight two to two. Again, that's eight hundred six
zero six eight eight two to two. You're listening to
the Doctor Bob Martin Shows. Welcome back. You're tuned into
(14:12):
the Doctor Bob Martin Show, and I'm doctor Adam Brockman.
You're co pilot on this journey to a better living.
But before we jump back into today's conversation on the
food Pyramid, here's a reminder to stay connected with us.
Follow us on Instagram, Facebook, x, and we even have
a YouTube channel for daily wellness tips, breaking health news
(14:33):
in a community that's as passionate about health as you are.
All you got to do is search for The Doctor
Bob Martin Show and find us on your favorite platform
and join in on the conversation. And remember, if you've
got pressing health questions, we're just a phone call away
at eight hundred six zero six eight eight two to two. Again,
that's eight hundred six ero six eight eighty two to two.
So let's keep learning, growing and empowering each other because
(14:56):
your health deserves the spotlight. All right, folks, we were
talking about the food Pyramid and how it's been completely
flipped upside down, and right now there's seventy five million
Americans currently trying to shed extra pounds. As we head
into this new year and this update, it could be
a game changer for most of those We know that
(15:18):
protein and fat metabolism, and the combinations together they help
to regulate hunger hormones, meaning you feel satisfied longer and
then you're less tempted to snack your way throughout the day.
But even more impactful, these guidelines take a direct, no
nonsense stance on ultra processed foods. Remember those brightly packaged snacks,
(15:42):
the frozen dinners in the breakfast bars. We try to
convince ourselves that they're healthy enough. Right now, they make
up over sixty percent of the average americans daily calories,
and now the government's newest position is to avoid them outright.
So that's not a gentle cutback suggestion, it's a cultural
call out to reclaim real food. So if you're asking
(16:06):
yourself why this sudden about face, well, like we mentioned earlier,
the science has been building slowly for years. There's large
scale studies like the nurse's Health study in the Health
Professionals follow up study, they keep pointing towards the same conclusion,
and that is, people who consume higher amounts of fat,
(16:26):
they tend to actually weigh less, and the higher amounts
of protein tend to weigh less, they maintain lean muscle
as they age, and they show better long term metabolic markers.
But meanwhile, the research on ultra processed foods, they keep
sounding the alarm. These diets that are heavy and refined
and chemically altered products have been linked to higher risk
(16:49):
of heart disease, diabetes, and certain cancers, even when the
total calories were equal to unprocessed diets. And that long
feared the dairy fats, well, it turns out that may
not not be as fearsome. After all, These full fat
dairy consumers, they across multiple studies, actually showed lower rates
(17:11):
of obesity and metabolic syndrome than the lower fat counterparts.
So scientists suspect it's because whole dairy is more filling
and triggers fewer blood sugar spikes. So if you're a
dairy a dairy advocate, you can actually have it in
your diet that makes you feel full and satisfied when
(17:32):
you're using the whole fat partners, and you naturally reduce
your snacking. And that's a quiet but a powerful health win.
And still the science isn't unanimous. We're talking about the
protein recommendation to jump. It relies heavily on observational data
and not just direct clinical experiments, a one size fits
(17:54):
all model, and the term ultra process is still debated.
Does it include also your protein powders or your gluten
free bread? We get some gray area there, but the
direction of evidence, it's clear real food wins and the
convenience food loses. And so, folks, if we're looking at this,
(18:16):
and this is what I want you to know, and
here's where listeners like yourself can take control, because waiting
for the policy debates that are sure to come over
the next few months, it's not going to stabilize yourself.
It's not going to be included in a health plan
that you can start doing today. So it's just you
and I talking here. Let's make this simple and doable.
(18:38):
And if we're just starting with protein, I want you
to aim for roughly twenty five grams of high quality
protein per meal. We're talking about eggs at breakfast, chicken
or lentils at lunch. Maybe it's salmon or grass fed
beef for dinner. And if you're a vegetarian, combine plant
proteins like beans with rice or hummus or whole grain petas,
(19:01):
and it covers all those amino acids, the ones that
are essential that we need to combine to get that
complete protein. And if folks start to upgrade your fats,
trade your vegetable oils and your margarine for heart healthy
options like olive avocado oil or coconut oil, and snacks
(19:21):
smarter with almonds, walnuts or pumpkin seeds. And you can
even enjoy that full fat yogurt or the cheese partially
guilty free, as long as it's free from the added
sugars they are sometimes hidden in yogurts. And if we're
talking about about portion size, I want you to picture
your plate right now. If you've cut your grains in half,
(19:43):
you've bumped the protein up and your vegetables up. The
whole grains like keino or steel cut oats are fine,
but the era of carbs first and the veggies last,
that's over with. So look at your plate right now
and see if you can make those changes. Start to
implement them just a little bit at a time. And
(20:03):
before you start to toss anything in your food cart,
your grocery cart, I want you to turn the package over.
If it's got more than five ingredients or you can't
pronounce ingredients that are listed, it probably doesn't belong in
your regular diet. A good rule of thumb is to
stick to food your great grandmother would actually recognize. And
(20:24):
you know, and here's a suggestion to keep checking in
with your doctor or your dietitian or somebody that you
trust with us the protein boost it can actually strain
the kidneys and if you've already have kidney disease, you
need to tailor your intake properly. Again, it's not a
one size fits all model, and review your cholesterol numbers
(20:45):
before loading up on saturated fats, especially if heart disease
runs in your family. And we know that mds are
set to get more nutritional nutritional guidance in school or
medical doctors, but it's not where it needs to be
just yet. So look for providers or individuals that are
involved in functional foods, functional nutrition, and functional medicine. These
(21:09):
are the folks that have studied how food is your medicine.
And you don't sprint to these new habits overnight. Make
it an evolution and not just just a rip in
the band aid. These gradual adjustments give your body time
to adapt and your taste buds will adapt as well.
(21:30):
So we want to do this gradually. And this is
what you don't need to do. Like we just said,
don't swing that pendulum too far in ditch fruits or
vegetables for a steak only diet, and don't panic after
single meals or a bad day. Nutrition is about patterns
over time, and it's not perfection with every meal, and
(21:52):
moderation is the key. And don't drown your enthusiasm in
nut butters or bacon thinking fats are now limitless. Balance
is still the golden rule. So folks, the bottom line,
the shift isn't really about protein or fats versus carbs.
It's about quality over quantity. For decades, we've been conditioned
(22:14):
to look at food through this one size fits all
government lens. This new pyramid reminds us that there's a
more personal path. Listen to your biology, not just what
the government's telling us to do when it comes to nutrition.
Here your body. It's not a spreadsheet, it's a living laboratory.
A laboratory you need to test your fuels in what
(22:37):
works best for you. Some people thrive on higher protein
others feel energized by extra greens or beans. The real
key is recognizable food, not lab engineered meal. Replacements are
fake healthy snacks. So, folks, I want you to join
in on this conversation. It's your turn now. How do
(22:59):
these guidelines resonate with you? Do you feel more satisfied
when you're up in your protein, or maybe you're wrestling
with the full fat dairy debate, or you're wondering how
to feed your family in a world where the pyramids
now upside down. Doctor Bob and I we want to
hear your voice again. You can join in the conversation
at doctor Bob dot com. Share your journey on this
(23:22):
because at the end of the day, these guidelines are
more than charged. They're about the healthy habits that shape
real American households. And let's not forget food doesn't just
fill us up. It also fuels our energy, our focus,
and also our future. And as we're peeling back these
layers of decades old nutritional myths, one truth shines through,
(23:44):
and that's the closer we get to nature, the closer
we get to help. So after the break, we'll come
back with a health alternative that you can implement in
your diet this week. You're listening to the Doctor Bob
Martin shoe.
Speaker 2 (24:00):
Everybody's called the mistakes, but everybody's got a choice to make.
Everybody needs to.
Speaker 4 (24:07):
Leave the faith. When are you taking.
Speaker 3 (24:10):
Yours welcome back? We hope that you took that quick
breather to stretch or hydrate or maybe even jot down
some wellness goals of your own. You're listening to the
Doctor Bob Martin Show, and I'm doctor Adam Brockman and
doctor Bob and I were all about smarter living and
helping you thrive naturally, and also teaching you to become
(24:30):
your own best doctor most of the time. And if
you've got questions about your health, nutrition, or anything in between,
you can always call us at eight hundred six zero
six eight eight two two. It's eight hundred six or
O six eight eight two to two. Doctor Bob and
I were standing by to help you unlock your best
self again. That's eight hundred six zero six eight eight
two to two. All right, let's shine a light on
(24:52):
something that deserves way more attention, and that's your mouth.
For most of us, oral health hits it hits our
radar when something hurts. But here's the truth. Your mouth
is the gateway to your entire body. It affects your heart,
your digestion, even your immune system. When your mouth is healthy,
everything else works better. That's why I want to talk
(25:12):
about a brand that I personally trust, and that's the
Spry Dental Defense System. Think of Spry as more than
just toothpaste and mouthwash. It's science based. It's a natural
defensive strategy for your smile. And the secret is Xylotol.
It's a plant based sweetener that flips the script on
oral health. Instead of feeding plaque causing bacteria like sugar does,
(25:34):
xylotol it starves them. There's no sugar rush for the
bad guys. It's just fresh breath for you. Xylotol promotes
balance in your mouth's ecosystem while supporting enamel in oral hydration.
And here's how it gets simple and something that you
can work into your day right away. All you gotta
do is brush with Spry toothpaste, rinched with Spry mouthwash,
(25:56):
and chew Spry gum after meals. It's a three step
rhyth boost that helps your freshness, It neutralizes acids, and
it leaves your dentist doing a happy dance at your
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If the name looks familiar, that's because Spry comes from
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It's a natural sailing with xylotol that helps to clean
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(26:40):
And because we love our listeners, how about a little
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out the word doctor D O C T O R
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That's spelled x L e a r dot com and
(27:22):
there you can dive into the science, the stories behind
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your energy level feels it, your sleep, your confidence, everything improves.
So go Spry and bree clear with Clear, live better,
and keep smiling naturally. Okay, it's time for this week's
(27:44):
health all turn over of the week. We're talking about
upgrading your plate with whole grains instead of those refined
and I'm not going to completely beat up on carbs
this week. So this is why I tied in the
(28:05):
health alternative. I want you to imagine that you're standing
at bread isle in your local grocery store and you're
surrounded by hundreds of loaves of bread, everything from farmhouse
white to ancient grains de luxe. You pick up two
of them and they look almost identical. One is promising
to slash your diabetes risk by thirty percent and protects
(28:26):
your heart and even extend your lifespan. The other, despite
its bright packaging and the healthy Choice label, is little
more than an edible cardboard pretending to be nourishment. The
difference isn't the cost, it's the content. So to welcome
you to this week's Health ALTURNI of the Week, where
we're going to unpack one of the simplest yet most
transformative food swaps you can make for your long term wellness,
(28:48):
and that's trading the refined grains for whole grains. And
the new food Pyramid guidelines are finally catching up to
what nutrition and scientists have known for decades. When it
comes to grains, what's left in it, the kernel makes
all the difference. And here's the truth of the food
industry doesn't exactly shout from the rooftops that refining a
(29:09):
grain means literally removing the two most nutrient rich parts,
and that's the outer brand in the inner germ, leaving
behind only the starchy endosperm. That process gives manufactures longer
shelf life, but it steals the fiber, the vitamins, and
the minerals that your body craves. It's like throwing away
the engine and tires of a car and then wondering
(29:31):
why it won't move. Whole grains, on the other hand,
they keep the entire structure intact. This includes the fiber
that feeds your gut microbiome, and the phytochemicals that reduce inflammation,
and the B vitamins that keep your energy steady throughout
the day. So each spoonful becomes a quiet act of
self care. It's a steady, small investment in your health.
(29:52):
So if you talk about the numbers, a study that
tracked over one hundred and sixty thousand women for nearly
two decades discovered that those who ate just two to
three servings of whole grains daily or thirty percent less
likely to develop type two diabetes, and that if you
add two more servings, that risk drop by another twenty
one percent. So it's not just about blood sugar. Whole
grains also have a measurable and profound impact on cardiovascular health.
(30:16):
People who who make that swap from refined to whole
grain see drops in total cholesterol, the the LDL, the
bad cholesterol, the triglycerides, and then also fasting insulin. So
those aren't just statistics. There are results that your doctor
will actually notice on your next lab report. And the
beauty of this health alternative is the simplicity of it.
You don't have to become a gourmet chef or spend
(30:39):
an hour preparing meals. All you have to do is
you trade your refined, your refined breads or grains, and
look for whole grain versions of what you're already eating.
So if you start small, you swap white bread for
one hundred percent whole wheat, or you trade white rice
for brown or wild rice. You pick whole grain pots
(31:00):
the next time you cook spaghetti. These are tiny adjustments
and they add up to big winds. If we are
exploring the basics, try maybe a quick cooking like whole grain,
a earthy richness of barley, or the satisfying texture of
steel grain olds. Many many people discover that once they
(31:21):
make the switch, they actually prefer the deeper, more complex
taste of whole grains. And here's here's a secret from
label reading pros. A package that's marked wheat, bread or
multi grain doesn't necessarily mean it's whole grain. The first
ingredient must begin with whole as a whole wheat flour
or whole oats. Anything less is dressed up. It's just
(31:43):
white flour with a tan. So if taste is still
a hurdle, ease into it. Gradually mix white and brown
rice about half and half for a week, and then
shift the ratio until you make that full conversion. The
same trick works beautifully with pasta. Your tathe, your taste
beds will start to notice, and your digestive system catches
up and it will adjust seamlessly. And if you're new
(32:06):
to this high fiber lifestyle, ramp it up slowly as well.
Whole grains their fiber rich, and too much too soon
can leave your digestive track begging for a break, So
drink plenty of water with it and leave your gut
able to adjust naturally over a week or two. And
let's be honest, and we know white bread is nostalgic.
It reminds us of our childhood lunches and our Sunday's breakfast,
(32:28):
but not nostalgia side. Refined grains have had their moment,
So here's your challenge for the week. Choose one refined
grain and get into your daily rotation and upgrade it
with to a whole grain swap your morning toast, your
lunchtime wrap, or your pasta dinner. You'll know how you feel,
your energy, your digestion. So that's your swap for the week.
(32:49):
It is to hold grains instead of those refined cards.
It's been your health alternative of the week. We'll be
right back. You're listening to the Doctor Bob.
Speaker 4 (32:58):
Ardin Show.
Speaker 3 (36:16):
Welcome Back with Doctor Adam Brackmanhair and you're tuned into
the Doctor Bob Martin Show as we continue this conversation
today on the Food Pyramid. I also want to remind
you that your questions matter and we have incredible listener
resources available to you, one being our email health question
for him. If you've got a health question or a
topic that you'd love us to explore, all you gotta
(36:36):
do is head over to doctor Bob dot com and
submit your question through our easy to use form that's
doctor Bob dot com, spelling out the word doctor D
O C T O R Bob dot com. And remember
you can always give us a call at our toll
free hotline which is eight hundred six er O six
eight eight two two and that's eight hundred six zero
six eight eight two two. All right, let's get uh,
let's get into our health outrage of the week.
Speaker 4 (37:02):
Geese, don't believe it.
Speaker 2 (37:06):
Eats the health outradge because it's not the bud.
Speaker 3 (37:12):
Our health outrage this week is the kickback behind the
new food pyramid and why doctors aren't studying nutrition. Folks,
if you grew up staring at the colorful triangles on
that food pyramid, you probably remember what it told us
to load up on the carbs, don't fear sugary cereal,
and if you must eat fat, keep it low. And
(37:35):
now we're fast forward into today and we're talking about obesity, diabetes,
and cardiovascular disease. They're at record highs. Yet unbelievably, the
nutritional guidance that shapes our nation's eating habits it's still
being crafted under industry influence. So if we're welcoming to
this week's health outrage of the week, we're going to
(37:55):
expose the money trail behind our nations so called nutrition
policy in the tragic fallout that creates for everyday patience.
Let's go ahead and start with the story this past fall,
a man named Edward. He's sixty two years old, he
underwent open heart surgery. His heart was rebuilt, his arteries
were cleared in his life was hating by the surgical thread.
(38:18):
And he woke up. He was grateful, he was exhausted,
and he was hopeful. But what he didn't get when
he left the hospital shocked him. There was no nutritional plan,
no guidance on what to eat, to heal, to strengthen
or prevent another crisis. He was told to take it
easy and to watch his salt, and that was it.
(38:39):
So within three months, Edward was back in the er.
He had shortness of breath, he had swelling ankles in
a borderline heart failure emergency. You might mask why because
no one had addressed the root of what caused his
arteries to block in the first place, and that was
dietary dysfunction that was fueled by misinformation. So now zoom out.
(39:01):
The United States Department of Agriculture, the USDA, and the
Department of Health and Human Services jointly published the Dietary
Guidelines for Americans. These guidelines helped to shape school lunches,
hospital menus, and even food label regulations, but they used
to be written by committees with deep ties to the
processed food and pharmaceutical industries, and many of the scientists
(39:24):
and advisors behind the scenes had taken funding from big
food brands, the cereal companies, the dairy associations, the seed
oil conglomerates that profit when your pantry is filled with
self stable the ultra processed foods. The conflict of interest,
do you bet it was there? But this new food
pyramid it flips to real food. But we still have
(39:48):
those misinformed up, the ultra processed food pushers out there
saying what us in functional medicine know as healthy fats,
the avocado, the olive oils, the omega three rich the oils.
These used to be treated as cautious sidekicks instead of
the heroes of cellular restoration that they need to be.
(40:11):
So we're talking about a nutritional sleight of hand, a
modern pyramid scheme, if you will, Only this one doesn't
offer a promise riches, It promises disease. And here's the
symptom behind the system that physicians themselves receive little to
no nutritional guidance in school. We're talking about a recent
(40:33):
study from the National Academy of Science has found that
across four years of medical school, the average doctor received
just nineteen hours of nutritional education, not per year, that
was a total. And if you compare that to over
two thousand hours of pharmacology and disease management, So it's
no wonder like the patients like Edward leave the hospital
with prescriptions but no plan for real recovery. And when
(40:55):
our medical system treats food as irrelevant, it builds revolving doors,
not exits for chronic diseases. And as one of my
medical physician friends admit to me privately, he said, we've
we're trained to manage illness, not to teach wellness. That's
not a dig at our medical doctors. It's a dig
at the medical curriculum that's heavily shaped by pharmaceutical donations.
(41:19):
And the result is an entire generation of healthcare professionals
who can identify a heart murmur by a sound, but
can't identify insulin resistance by sight. So who's responsible? The
culprits are in plain sight. We're talking about food industry
lobbyist academic institutions that accept corporate research dollars in federal
(41:41):
agencies more loyal to industry stability than public health. And
when cereal companies fund nutritional science. The findings are going
to be predictable, that grains become heart healthy, sugar becomes energy,
and animal fats morphed into villains. So this is junk science,
and then it's recycled through glossy marketing and enforced by
(42:02):
outdated dietary guidelines that influence everything from your child's cafeteria
lunch to what Medicare will reimburse in a hospital meal.
So the harm has already been there, but now we're
trying to make these changed. And when consumers wake up,
industries they have to clean up. You see, accountability begins
with awareness, but empowerment it begins the your action. Our
(42:26):
nation doesn't need another plate or a pyramid or mascot
telling us what to eat. We need we need to
know ourselves, and we need medical professionals that are fluent
in the language of food and healing and prevention. We
need the courage to uncouple science from sponsorship. So this
has been your health outrage of the week. And it's
not a scandal in the tabloids. It's the quiet, every
(42:48):
day betrayal that happens every time a patient leaves an
operating room alive. But misinformed. All right, folks, we'll be
right back.
Speaker 5 (42:55):
You're listening to the Doctor Bob Martin Show.
Speaker 3 (46:10):
Welcome back. This is doctor Adam Brockman for the Doctor
Bob Martin Show. Thank you for joining us today and
keep those questions coming. You are what fuels this show.
Call us at eight hundred six er O six eight
A two two or visit us at doctor Bob dot com.
That's eight hundred six zero six eight eight two two
or at doctor Bob dot com spelling out the word
(46:30):
doctor d O C T O R Bob dot com.
And that's our show for the week, and we'll end
with our health mystery of the week. Today's health Mystery
(46:54):
of the Week circles back to the most basic act
of living and eating and ask a puzzling question. If
the food pyramid tells us what to eat, why doesn't
it tell us when to eat? Because emergency research reveals
something fascinating the same meal. It can fuel recovery or
feed disease, depending on when you eat it. So picture this.
(47:16):
We got two patients, both recovering from cardiovascular disease or surgery,
follow identical diets light grains, lean protein, fruits and heart
healthy oils. One eats breakfast at seven am, finishes dinner
by sunset, and thrives. They got the steady energy, healthy
blood pressure, and improve sleep and the other grazes until
(47:36):
midnight following the same caloric plan. But instead their blood
sugar spikes, they have cholesterol that creeps up and fatigue
that deepens. How can timing alone make such a difference,
And that's the mystery. This is chrono nutrition paradox. It's
an emergency emerging field that explores how meal timing interacts
(47:57):
with our bodies circadium rhythm. Early studies show that our
metabolism is a twenty four hour vending machine. It has
openings and closing hours, and during daylight you have insulin
sensitivity peaks, you have digestion hums efficiently in fat storage
stays low, and after dark everything slows down. Late night
(48:18):
calories they linger longer, they convert more readily into stored
fat and inflammation. And yet are nutritional guidelines that were
born from the classic pyramid and then reshaped into my plate.
And now we have that flip pyramid, which I think
is going to be a good change, but it never
mentions the clock. They tell you to basically what to eat,
(48:39):
but not when, and they ignore the body's internal rhythms,
and that may be as critical as the macronutrient ratios.
We have researchers from Harvard and a university in Spain
that recently published data that suggests that identical diets yield
profoundly different outcomes depending on meal time alignment when your
natural life cycles. And the catch is this the mechanism
(49:02):
isn't fully understood just yet, and some possible explanations include
shifts in the gut microbiome, your clock with your gene
expression in the night time hormone reactions, especially when we're
talking about melatonin's effect on insulin regulation. And what's known
is that early eaters tend to maintain better weight control,
sharper cognition, and lower inflammation. And what's unknown is whether
(49:26):
timing can truly override poor food quality or it's simply
an enhancer of more of a clean, whole food diet.
So because of nutrition, as in life, the timing might
be everything that's been your health mystery of the week.
This is doctor Adam Brockman signing off for the Doctor
Bob Martin Show, and folks make it a healthy week,
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