647. Use Food to Upgrade Performance, Focus, Mood, and Body - with Shawn Stevenson

But the beauty is, when there's so much turbulence, things are much more malleable and easier to change.

Welcome to the Earn your happy podcast. I'm Lori Harder, founder of The Bliss Project, 3 Time Fitness World champion, fitness expert and cover model turned self love junkie, lifestyle entrepreneur and author. Each week I'll bring you a guest or a thought that will help you bust through your fears, connect to your soul, and get focused and clear so you can elevate your life, business and relationships. We don't wait until we're ready for someone to tell us we're good enough. We take what we want and we anoint ourselves. Get ready to earn, own and unapologetically rock your happiness every single day. Are you with me? Here we go. Welcome back to the show. You guys get ready. You are about to get your mind blown. My next guest is one of my favorite guests. He has previously been on and literally rocked my world. If you want to not only change your life, upgrade your life, whether it's sleep, whether it's food, whether it's the way that you're thinking, whether it's your overall general operating systems in life, I'm telling you, this human is an absolute genius. And he doesn't just tell you or teach you. He actually gives you the science. So it gives you this real grounded proof that makes you just want to step up and do the things that really help you. And today, Shawn Stevenson is on the show, and I'm telling you, this might be one of my favorite podcasts because I am so obsessed with learning at how we can just get better. And he's the author of the international bestselling book Sleep Smarter, which that book in itself changed my life. And he's the creator of the Model Health show, featured as the number one health podcast in the US with millions of listeners and downloads each year. He's a graduate of the University of Missouri, St. Louis. He studied business, biology and nutritional science. He went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide. He's been featured in Forbes, Fast Company, the New York Times, Muscle and Fitness, abc, espn, and many other media outlets. You guys. He now has his new book out called Eat Smarter, which it's about using the power of food to reboot your metabolism, upgrade your brain, and transform your life. I'm telling you, after I was talking to him, there are totally some things that I am changing so that I can just function better, I can feel better. You guys, we are so much Smarter, healthier, and happier than we give our ourselves credit for. And there are just a few tweaks that we can make to totally become the people that we want to become. So let's get started. Sean, welcome back to the show. I'm so excited to have you back on. It's been a while.

It has. It's been too long. Way too long.

I know it's crazy and it's kind of nuts because you moved to California and I moved away, which is so sad.

But also.

Yeah, I'm not gonna take it too personally, but a little.

It wasn't you.

Just a little bit.

It wasn't you. You know, I do like, miss the world's most perfect weather every single day. So how are you? Are you enjoying that? Are you enjoying that every day? You don't ever have to look at your phone. It's just going to be, it's going to be perfect.

You know, it was one of the things that I would marvel at people saying, you know, the weather, it's always the same as if that's a problem. You know, coming from Louis and the Midwest, you know, it's beautiful at certain times of the year, like, but we get extremes of everything. You know, winter is much nicer when you can visit it.

Yes.

But so being here and just being able to kind of go outside and do the things that I want to do outdoors, you know, it definitely is a plus.

Yeah. Whenever you want. It's just like every single day. It doesn't dictate what you're doing, like where, wherever you've lived before or anywhere besides there for the most part, it kind of dictates what you're doing. So I think for someone who does as much as you do too, it is like very important to be in an energizing environment, you know, that you, you don't have to plan necessarily around that. So. All right, so before we like dive into this incredible topic of eating smarter, which your last book Sleep Smarter, like, totally changed my life. So I can't wait for this one because you always have just like these mind blowing facts things to back, you know, what people are saying, which makes you feel so grounded in the decisions that we're making around sleep, around food and knowing that we have some control over it. So I'm so excited for this book because I think what it does is it literally gives us control back in our lives where I think a lot of things, even before I read your last book was like, maybe this is just who I am. Like, can think it's a deeply flawed personality disorder. So I'm like so excited to be talking about your book. But before that, I just want to know, like, is there anything super exciting in your life right now?

Oh, I mean, at this time everything is. We can call it exciting or terrifying. You know, it just depends on the labeling in your body. You know, there's so much going on in the world. You know, a good friend of mine says things are very fluxed up right now. Yeah, but the beauty is when there's so much turbulence, things are much more malleable and easier to change. We had a lot of systems, a lot of things that were just kind of festering beneath the surface and we weren't really at a community wide level paying attention to the things. We knew there were issues. But now these things get to really get some attention. And like, for example, you know, over 200 million people in the United States are overweight or obese right now. Over 200 million like that. Again, the number is so difficult for us to wrap our minds around. And I just shared a study two days ago that within the next 10 years, half of the population will be clinically obese.

Oh my gosh.

And this is, it's not okay. This is not normal. But we've come to accept this as normal. And right now 135 million people are type 2 diabetic or pre diabetic here in the United States. 70% of the population is on a pharmaceutical drug right now.

And how much did you say? 70?

70%.

Oh my God.

And this is part of the issue, you know, it's really the farming of sick citizens. Because as we're trying to treat these symptoms with the method that, you know, we're taught when we go to a typical university, you know, taught pharmacology, we're not removing the real issues and it's not working. Everything keeps getting worse. Heart disease is getting worse every year. Cancer is worse every year, Alzheimer's worse every year. Diabetes, obesity. Our medical system is failing. It has already failed over and over and over again. And enough is enough. We have to do something different. And when those systems are so stable and just running as business as usual, it's a lot harder to change. But now with things being as they are, even though these issues that we're talking about today are not getting adequate attention yet, I promise you, with folks like myself, yourself, many of the people listening, we are going to keep standing up and speaking up and putting the attention on what's most important, which is getting our citizens healthier that protects us from all manner of chronic and infectious diseases is having a healthier human body. It decreases our susceptibility to all manner of things, but it's not getting attention. It's not even been spoken of hardly at all in major media. But here's the thing I'm about to do right now. I'm doing so much major media and I'm going to make sure that people are paying attention to this thing. And at the end of the day though, as you know, Laurie, there's still this big underlying. When I said earlier about the farming of sick people, a big underlying premise is money. You know, and if businesses are getting hit, their bottom line is getting affected. When folks are getting healthier, that's a problem and there's going to be resistance. So something I used to be really against was like working alongside these major corporations and fast food chains now, and I swear, this is the craziest thing. They reach out to me all the time to work together. You know, whether it's like Nestle invited me in to work with their team, which is crazy, it's just like, do you guys know what I do? You know, and same thing, Target.

What are they asking you when they.

Invite you in to work with their team? To work with their team on possibility and product framing and looking at what's happening with the ingredients, things like that, but also wellness training for their employees. And yeah, it's really interesting thing because again, if they start to see healthier employees is going to help our bottom line. It's going to save us all these millions and millions of dollars in insurance costs. And these things just starts to like, filter in the good stuff. By what? Whatever means necessary. So I'm much more open to working alongside these different, you know, mega brands and mega corporations because at the end of the day, they have so much control over what citizens are doing every day in America. And I wrote about this In Eat Smarter, 84 million Americans are getting fast food every day. And here I am for years, like, don't go in McDonald's, they're going to kill you. I haven't been into a McDonald's myself in 20 years. Except I had to pee one time, like really bad. And then when I went in there, I was like, right, right, they were there, you know, but they actually had. I hadn't seen. They got like televisions up and just like they got the WI fi. They're trying to create a vibe in there. I'm like, oh, this is kind of nice. But so trying to shift the buying behavior of 84 million people. Like with my, you know, just say, hey, these ingredients are doing this net. Rather than like, let's work with these companies to ensure they're bringing in and improving their ingredients, removing things that are known, clinically proven to be dangerous to the people they're serving and highlighting that. And that's one of the things of course, that I'm doing with this work too. But you know, I'm very open and I'm looking at multiple dimensions because at the end of the day, this change is going to be from the top down, top down and from the bottom up. Individual choice and changing industry.

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Yeah. That's so interesting, because a lot of times when people are trying to create a change, they'll kind of create this separate conversation instead of actually going into the largest conversation and seeing how you can start shifting it. And, you know, it's. It's gonna be. I feel like that's gonna be just a great, you know, way to start getting these. The people who are actually controlling the conversation for the most part, to be able to start shifting even if it's small. Like, that's how it starts. Right. Like, even the smallest shifts of. Oh, my God. Seeing how they can have this impact on their employees and, like, just that alone can start changing perspective.

Absolutely. And, you know, there's a. There's a change that's taking place for sure. And, you know, as. And this is one of the premises of the book, because unfortunately, in our culture, when we think about. The average person thinks about diet and nutrition, it's cognitively, like, it's connected in their brain. It's associated with weight.

Yep.

So our nutrition diet is associated with weight. And I think this is a massive mistake. And it has not served us, because nutrition, our food, controls so much more than that. Our brains, what was literally enabling us to have thought and feeling and emotion to receive the information right now, the tiny little bones that are vibrating, creating the, you know, the communication that's then getting transmitted into electrical signals and sent through all our brain cells. All that is based on food. Every one of those cells involved in that process is made from the food that we eat. Our heart is made from the food that we eat. The blood that's running through our system is made from the food that we eat. Our gastrointestinal tract, those organs, all associated Your eyes, your ability to do everything is based on food. And here's really where this connects to what you said. Our ability to communicate with other people and to have, like, emotional intelligence. Our ability to perspective take and to have patience and understanding and even our proclivity towards aggression. I'm providing for the public for the first time in a way that makes sense for everybody, how food affects all of those things. So the conversation is so much bigger. And once we can. Okay, yes, absolutely. Food does affect our metabolism, but it also affects your ability to. To create memories. It also affects your ability to focus. It also affects your emotional intelligence. And the list goes on and on. It starts to put so many legs under that belief on how powerful food is that we automatically start to make the right decision because it affects everything about us.

Oh, man. I mean, this is so close to home. This is like such a large piece of my story, my family story. I think just. I think I'm speaking for a lot of people when I say it has been a huge controller in my. In my life. And I can also see throughout my family, it's reflected back at me. You know, there's so many diseases, autoimmune diseases, depression, anxiety, that runs in my family. And I know that when I switched how I ate and how I felt about food, which I still. I still work with it because it's so ingrained, Sean. It is so ingrained to, like, experiences emotions fitting in so many different things like that. But it's to the point where I can narrow down. I can look at a plate of food and know how I'm going to react afterward. I know if I'm going to have no patience. I know if I'm not going to be able to finish a task. I know if I'm going to start an argument, I literally have a visceral. I'm eating. When you say you eat your feelings, you literally are broccoli. You're eating something that's probably going to make you feel good. A donut. I'm eating something that's going to be. I'm gonna be pissy and probably mean. So it's just a completely different way of looking at it. So I really wanna. I wanna dive in there because I don't think, you know, I grew up in a time where it was like, food wasn't even a topic. It was like, oh, they can't possibly be lying to us. This can't be bad for us if it's on the grocery shelves, like, it's gotta be okay. And at A young age, I noticed how when I ate certain things, I'd wanna take a nap or I'd get crabby, or I'd have anxiety or whatever that was. And I think just reading kind of opened up my mind as far as what it was doing. But I want to know. I think just starting with, like, the emotions around the food that we're eating and how that impacts us would be a great place to start.

Absolutely. That's so powerful, you know, and this is one of the things that we really want to break down is how our environment affects our food choices. But our. On the other side of that, our food choices also affect our environment and how we kind of show up and affect the world around us. And the data on this is nuts. And I actually talked about you in the book as I was writing that section. This is when I saw you and you were sharing your story and looking at how our family constructs affect what we eat. And oftentimes we have to remove ourselves from the environment for us to heal. And here's one of the things, just one of the big kind of takeaways for everybody today and one of the opportunities we have right now. This is an opportunity we have right now to kind of reestablish healthy family structures. We were getting more and more. I know that we are incredibly pulled apart right now in a different domain, but just without any other kind of outside force. We were just getting pulled further and further away due to technology, due to work demands, due to addiction. We were just, like, separating. And this is one of the things that's hurting us the most. Harvard researchers and I went through this and talked about this in the book. Harvard researchers uncover that people who consistently just simply eat dinner with their families frequently consume more real whole foods, fruits and vegetables, and they consume far less soda and processed foods just in the simple act of eating together as a family. I grew up, I can literally count on my hands how many times we actually sat down and ate together. Together, we often ate at the same time, but it's more like a free for all, you know, like grab something, you sit wherever, oftentimes, you know, in front of the television. There wasn't that kind of structure around food, except maybe, of course, occasional holiday. But specifically, they also found that families who eat together also have significantly higher rates of. In consumption of things that are critical to not just survival of the human body, but thriving. So they found that folks who ate together had consumption of more B vitamins, vitamin C, vitamin E, antioxidants, lower glycemic, foods, more calcium fiber, folate, all that stuff. Basically that one simple practice of eating together creates better health outcomes. And what they looked at too, and I want to share this too, this was published in the Journal of Nutrition Education and Behavior, found that children who ate meal with their family at least four times a week were far more likely, which again, this mirrors the first study to consume more whole foods, fruits and vegetables, and far less processed food and soda. Now here's the other part. They also found that these children were far less likely to engage in disordered eating. Right. So associating with what we, you know, we have this label of eating disorders, but also dramatically reducing their risk of obesity as well. Just this simple practice of eating together as a family, and this is the part that might get looked over in the study, is that this was actually done on low income households. This study and low income households are the primary place in the research where we see these issues taking place because of the environment itself. And I know this intimately because again, this is where I come from. You know, we were on food stamps and WIC and getting food from food pantries and, you know, shelters and things like that. And so the quality of foods that we're eating was absolutely terrible. But because of the marketing around food at the time, we thought we were just getting all the, you know, it's fortified vitamins, minerals, you know, like, give your kid the best. And that's not real food. You know, even in one of the studies that we talk about today, just the nature of like cheese, for example, you know, like legally Kraft can't even say it's cheese. There's not enough cheese in the cheese. It's Kraft singles. It's not Kraft cheese, You know, and so eating that kind of stuff, you know, and making our tissues out of it, like I said, this is literally what's creating our brain, creating our heart, creating our hormones, you know, but simply eating together, we, whether or not the family is low income household or they're doing really well financially, this practice, because it creates a level of intentionality behind it, it creates a level of communication and connection. You could even see just what's going on in the lives of the people that you love. So this is one of the healing mandates that I want to help to kind of rekindle in our culture is just the act of eating together because it directly affects how we eat and what we eat.

God, that's so good. I even noticed right now, once in a while, Chris and I will be just standing in the kitchen eating at the kitchen counter and I'm like we need to go sit down, connect. Because you and I just ate a crap ton of food we didn't even know that we ate. There's something about actually consciously also sitting down and getting intentional with your food and being like, currently I am enjoying a meal instead of what emails do I have to do and thinking of all these other things. And I know that you talk about the perception of the food that you're eating and how that like impacts our mind and body. I would love to hear about that.

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Oh this is good. So there's a section of the book and I talk about our psychology around food and how our belief systems around food affects how food affects us. And this was highlighted by researcher Dr. Alia Crom and her team. And they made up a batch of milkshakes and these milkshakes were around 3, we'll just say around 380 calories, right? But they took the milkshakes and then they put labels on them and one of the labels said 180 sense a shake. Sensible milkshake, 180 calories. Basically, this is good for you. It's just a low calorie consumption, sensible shake. And that's what some of the test participants got. Then they had another labeling. They put on the same milkshakes. They put 620 calories. Indulgent shake. All right, indulgent. So this is a decadent, indulgent milkshake. Even though the amount of calories was the exact same. Here's what happened in the different test subjects. The folks who consumed the milkshake, thinking that it was an indulgent high calorie milkshake, actually had a dramatic decrease in their body's production of ghrelin, which is a major hunger hormone that drives us to eat, that drives our appetite. Because they believed that they were consuming a lot more calories than they actually were, versus the folks who consumed the sensa shake, the sensible milkshake. Their ghrelin levels barely changed at all, meaning that they would be hungry again soon after. And the crazy part, again is that they were drinking. They were all having the exact same amount of calories, but their belief affected what their bodies were doing in response. It was affecting the very hormones that control our fat metabolism. This is just one example of how powerful our minds are in affecting what our biology does when we interact with food. And so if we can basically placebo ourselves and understand that our minds are the most powerful pharmacy in the known universe. And I say that truthfully because it's making bioidentical for real. Like, these are perfectly orchestrated and made for you and your receptor sites, the hormones and neurotransmitters, and they're so heavily based on what we believe about a thing. And so now, of course, there are degrees to this stuff, but I want people to know that the placebo effect is very, very powerful. And so if we're coming into a diet and we're already under the assumption that this is deprivation restriction, it's not enough. Our tendency is going to be towards that diet filling versus the folks who have like, oh, my goodness, this diet is amazing. I feel so satisfied. The food is delicious. They're going to have a tendency, a propensity to have better outcomes simply based on their perception of how good the diet is. So not only do we want to address the real things that are happening underneath the surface with the nutrition, which we'll talk about, of course, but also to address what's happening upstairs, what's happening with our minds, and meld these things together so we can get some better outcomes.

So interesting, you know, so funny. I was just thinking that the other day I was, like, reaching in my cupboard and I was like, oh, that ghee looks good. And I was, like, eating a little bit of ghee off a spoon and I was like, how funny that the world shifted into making me think that butter is healthy. Like in the 80s or 90s, I was like, I'm never touching butter. Like, no fat, but I would have all the calories and sugar in the world, but no fat. Because I was a habitual dieter. And I just thought. I literally laughed to myself. Part of this could definitely be placebo, how we're all like butter in your coffee. More butter's butter. And some people were probably getting more fit, and some people who thought butter was bad may have been potentially gaining weight.

Who knows?

So that's the part that's so interesting. And I know you said you talk about how it can actually impact, you know, nutrition, but is that because it's what our brain chemical is sending out? If we believe that, you know, butter is good at one point, am I still going to gain weight or can I really placebo my way into, you know, eating sticks of butter? Not that I want to do that.

This is. This is so good. This is so good because it's both. It's a both and world. You know, there is a. There is a reality behind things, but our biology is largely controlled by our beliefs, and this matters. This isn't a part of the popular health conversation, but I want people to know this today moving forward. This is why we have to have placebo controlled studies and we have to address the very gold standard of clinical trials. We have to address the placebo effect because on average, placebos are about 33% effective on average. So if somebody's taking a drug and they believe this is to reduce their blood pressure or to normalize their blood sugar, the list goes on and on. It's about 33% effective on average at doing that thing simply because the person believes it.

I mean, that's a lot.

With that said. Oh, man. It's remarkable. It's absolutely remarkable. But with that said on the other side, though, we do want to be mindful of the sheer amount of toxicity and damage that the average person cannot supersede with their beliefs.

Okay. Yeah.

All right. And so this gets into the conversation of stacking conditions in our favor. So we understand the power of our minds, but also we understand the power of food to literally make our minds.

Yeah.

And like you said, earlier you can look at a food and know like, oh, yep, this, this meal is going to come with a nap, right? This stack of pancakes. Yep, definitely they come with Z's. So what does this look like first and foremost, in kind of looking at the big picture of our society right now, our culture right now here in America and what I talked about earlier and the rampant issues of epidemic health problems, heart disease, diabetes, obesity, the list goes on and on. A recent study and so I want to make sure that folks know this because I went and found the freaking numbers. This isn't just, I think that this is real. A lot of I know again, yourself included growing up, if I could get McDonald's for like, you know, get a burger, fry a drink and a fricking toy for like $3, you know, get the Happy Meal, you're gonna be happy. All right, you got $3, 3 to $4. For something that is incredibly cost intensive to make, what goes into making that burger is incredibly complex. The fries, the soda, all of the processing, the packaging, all of that stuff. So much costs are involved versus an avocado that can cost you two to three dollars as well. A whole meal of different foods versus something that can literally fall off a tree is the same price. How the hell is that possible? And the thing is in our culture, because I can get more, there's more variety. I can quote, get full from that meal. I can get two for 99 cent tacos, I can get two burgers for $3. Why on earth would I spend that money to get an apple? Our system is structured in a way that directs people, almost forces people to make the poor food choice. And unfortunately this is by design in a sense. And I don't like to share this in a way that's just like there's some malicious intent. But I'm sharing it in a way that we are educated about it. Because what fuels and allows us to happen is because many of these foods that are showing up through the drive through window, the processed foods that we see in the grocery store, these are able to be provided at such a low cost because of our government subsidizing the food commodities that come through the drive thru window. The US government has handed out hundreds of billions of dollars in agricultural subsidies for the production of these major commodity crops that largely show up through the drive thru window and in processed foods. And a specific study, and this was published in the peer reviewed journal, the Journal of the American Medical Association Internal Medicine, they actually set out to find if higher consumption of these foods derived from government subsidized food programs is associated with adverse health risk to U.S. adults. All right, they tracked it. So this is the wheat, the corn is rapidly used for high fructose corn syrup, the soy, these massive commodity crops. And here's what they found. They adjusted for sex, age, socioeconomic factors and many other variables. And here's what they discovered. The researchers found that those folks who had the highest consumption of these subsidized foods that again largely come through the drive thru window had a 40% greater increase of being obese. Okay? This is directly showing up on our bodies, the consumption of the foods that our government is paying for. And the crazy thing is even when I say our government, that means us. We're paying for it. This is coming from our tax dollars. We're paying for the very food that is making America so obese. Right? And so these folks who they tracked consuming the most of these subsidized foods from the government, they also had significantly higher rates of belly fat, significantly higher rates of of blood sugar, higher levels of inflammation measured by C reactive protein. The list goes on and on and on. We know for certain that the way that our food system is structured directly encourages radically higher rates of disease and obesity. So that's just kind of at the foundation and looking at the negative side of like what we're putting into our bodies, damaging us, you know, and because again, it's a both end world, the psychology matters, but also the bare bones, very tangible act of eating certain foods is definitely having an impact.

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So.

And then you think about what goes into it. So I'd love to just like, get your opinion on just. But the amount of time that goes into, like, you had mentioned making this food to create that person who keeps on coming back. I just always thought that was interesting. Do you have any research on that at all?

Yeah, absolutely. So of course we cover this as well. I leave no stone unturned in this book. None. You know, because this is the thing. There's always another aspect to it. And so we dive into the science of flavor. All right, the science of flavor and the way that humans evolved. There's something really interesting. It's called post ingestive feedback. Post ingestive feedback. So as we evolved over tens of thousands, hundreds of thousands, millions of years, but even just in the past centuries, when we would eat a food, your body basically is taking notes like, okay, so you just ate this particular food. Okay, I've got some copper here. We got some magnesium, got a little bit of sodium. I've got some tryptophan. Your body takes notes based on the flavors and it creates this association. It's called, again, post ingestive feedback. This flavor, this type of food is going to provide me these nutrients. They actually did studies on animals to really test this and see it's a direct thing in nature. Animals know, they go. They're not just eating whatever, they're going for certain foods because their body is telling them that I need these particular nutrients. And so normal human, we would have those same abilities. We'd have that same kind of inner guidance system. We still do. It's just. It can get really. Today, it's gotten hijacked. Food manufacturers have hijacked the system to the degree that flavors are now like. It's the clarity of flavors have been skewed. And one of the big things that took place was called a gas chromatograph. And they could basically isolate certain flavors and figure out, like, oh, this flavor is associated with these chemicals. And so this is how we get like tofu that tastes like chicken, or we get like yogurt that's strawberry flavored. There's no actual strawberries in it, you know, and the flavor doesn't have to be exact, but it's close enough to muddy up the waters. And so when you're. When your brain is associated these particular flavors with a certain nutrient profile, yet those nutrients aren't coming because it's just this processed food that you're consuming. All of a sudden, it starts to mess with our system of hunger and craving and regulation. Because your body thinks, okay, I'm going to be taking in and it's crying out for these things. I need. It needs magnesium. I need some boron. I need some copper. I need some tryptophan, as I mentioned earlier. I need some lysine. The list goes on and on. I need some Omega 3s and usually this flavor is going to come with this. Now I'm eating this food, and I don't get the nutrients. Your body inherently is going to tell you to eat again because it didn't get the things it expected that hunger is crying out with. Here's one of the big takeaways. Another one of them is that chronic nutrient deficiency leads to chronic overeating. All right. Chronic nutrient deficiency leads to chronic overeating. If your body. If you're having that hunger signal, this is a signal from your body that something is off. It's okay to be hungry. But having these abnormal cravings and constantly being hungry, that is a big issue. And there's. Those things are controlled by our hormones, and these particular foods are manipulating what's happening with our hormones in negative ways. And this is just, like, an overarching picture of it. But I definitely want to talk about that association a little bit more with hunger and how it's kind of wired up in our popular culture in a really kind of twisted way that we need to fix.

Yeah, that's crazy, because. So even if I was eating the fast food and not feeling satiated, like, Chris and I were always like, wait, are we, like, weirdos? Like, we can eat and eat neat and we are not getting full. Like, this is a problem. Like, bottomless pit. Like, Kim and I both have always shared that. But looking, you know, now that we know we were not getting nutrients, but it's also the flip side. When I was competing in fitness competitions, I was eating more, you know, broccoli and greens and protein than I can tell you, but I was missing. So I was missing variety. So you can imagine I was still always hungry. And it was like. But I just ate, you know, like, 15 ounces of chicken. Like, I shouldn't be hungry. And you're like, no, you are. Like, something was missing. And it's. It's like we know it, but then we read about different things, and everything is changing. And I think this is just so huge for people to understand. Like, you're gonna be so much better off, like, going and exploring that thing that your body might potentially be craving. Because this is the first time in my life, like, I feel regulated because I allow myself to do that. So food isn't controlling my every thought.

Yeah. You know what you just said, too? Oh, my goodness. You know what your body isn't hungry for when you eat that 15 ounces of chicken? It isn't hungry for chicken.

No, never anymore.

It's just like, that's. That is the thing that you'd be good on, like, ah, you know, I'm not really hungry for that anymore. It's because also one of the biggest drivers of health that I'm kind of really again bringing to the forefront is our microbiome diversity is directly related to our body composition. So as our diversity of microbes goes down, our levels of obesity and body fat go up. This is very clear in the data at this point. And one of the main things that drives down our diversity of microbes is a lack of diversity of our foods.

Interesting.

And so this is one of the things we have to target. There's this whole category that's known as prebiotics. That's great. We go through and talk about several of them, but essentially every different food is a form of prebiotics. They're feeding some strains of bacteria, you know, viruses, fungi, all the different microbes that are in our microbiome, they all need their preferred food, food source to keep us healthy. And you might pull out a food haphazardly, doing a competition, whatever the case might be, or just to try to fix the health issue or to lose weight. And yet your genes, where you come from, your ethnicity, your lineage, has been having this particular bacteria strain and feeding it a certain type of food for centuries, has actually been protecting you. And now, and the diet might work because you were and deprivation, restriction, whatever it is, for a certain amount of time, then all of a sudden maybe it's a year later, it doesn't work like it did and you get frustrated and you're just like, ah, it's my fault. I've loosened up the reins on this. I just need to keto a little bit harder. I just need to vegan a little bit harder. I just need to, I need to do, I need to be more strict. And people start abusing themselves because of a diet framework and not understanding that their body, your metabolism, is unique. There has never been a person with a metabolism like yours, exactly like yours, in the history of humanity. There never will be in the future, ever. And the craziest part is, the beautiful part, is that even yourself, right now, today, the person a week from now, you, a week from now will have a different metabolism. It is constantly changing and in flux. Our unique metabolic fingerprint is always changing. And we have to be able to have the tools to adapt. And that's what we're really focusing on. Because as you mentioned, another factor is how processed food manufacturers are able to manipulate what's happening with your chemistry specifically. You know, they have, I mean, they're spending hundreds of millions of dollars a year to really figure out ways to make you buy more of their product, you know, and so they know that there's also this feedback in a normal kind of functioning of a human. The human brain is very. It repels too much of one, like, intense flavor. And so if you have too much of one thing, there's just kind of one flavor note. This is why it's kind of hard to overeat a real whole food, like one thing without any. A bunch of like, pizzazz done to it.

Totally.

Your brain is just like, ah, that's enough. But what they've done is they've isolated, they found just the right amount of this chemical, just the right amount of that flavor, just the right amount of this, so that it never hits that alert button in your brain. And we have this vanishing caloric density as well, where you can eat the food. And it's literally your brain is like not even picking up that it's consuming calories because it disappears so quickly.

Oh, dang.

You know, and so. And add to that as well, the whole conversation about addiction and what's happening with sugar, the thing about sugar. And of course, this is one of the things everybody can agree on, but we don't really get it for real. Real. And so I'm bringing that forward. What it is, the human brain, it's only about 2% of our body's mass, but it consumes about 25% of our calories that we eat. It is a ravenous, hungry organ, if you understand how powerful it is. It is the most powerful organ, most powerful entity really, in the known universe. It is so remarkable. And you have one, Everybody has one. That's the cool thing. But we, unfortunately, we don't get an owner's manual as to how it works. But the human brain is so ravenous for consuming energy. But the blood brain barrier only allows in specific nutrients. It's very choosy on what it allows in. And here's where, where it gets interesting with sugar is that, you know, so many processes in the brain run on sugar are glucose. And so there, that blood brain barrier there are like toll. There's a toll booth there for like omega 3 fatty acids to come through. They're Express Pass, 5 lane, 10 lane, super quick toll booths for sugar. All right. It just can run into your brain in droves. And Harvard researchers found that your brain will gladly confiscate half of the sugar that you consume in a meal.

Wow.

Like, if you can, if you're Drinking a Mountain Dew, and you're bringing in whatever, you know, 60 grams of sugar, your brain will snatch up 30 of those grams quickly, you know, and for me, it wasn't just a Mountain Dew. I'm doing that. I'm doing the Dew plus, you know, I'm doing the super. The super big goat version, plus the candy bar, whatever the case might be. So your brain is just getting bombarded, and it creates this, like, neuroinflammation is one of the big topics today. But most importantly in this conversation, it creates insulin resistance in the brain. And now that is the thing most closely tied to Alzheimer's and dementia, this degradation of. Because just like this wasn't a thing in decades past and generations before us, it was more of a much smaller percentage of folks experienced this, especially at younger ages like today. Early onset Alzheimer's and dementia, it's running rampant.

Wow.

Dementia. Alzheimer's is. Actually. A lot of folks don't realize this. It's creeping its way into the top five causes of death. And the question is, we just kind of associated because of movies. I know when I think about it, I think about the Notebook. She lost her memory, and just like. But no, this is a devastating condition. Folks can forget how to move. They can forget how to swallow. It's devastating. And this doesn't have to happen. A big part we know that up in the top three factors of this is our rapid consumption today of sugar and the addictive qualities and the impact that it has on the human brain. So. So there's so many facets, like, in your story and, like, driving by, for me, and when we were traveling, like, going to my grandmother's house, we'd always stop at this place called Dog and Suds. Dog and Suds. Like going to the country, and you get the root beer float, you know, you get the. They got the wieners there. They got that wiener, you know, and of course, you know, it's just like a part of the travel process. And just through the drive, all you got is fast food, which is McDonald's. You got burger King, you got Wendy's, you know, and wondering why, folks, when we have that food, it affects us so much differently. We're not doing this superficially anymore. I'm really teaching everybody how this stuff really works so we could be more empowered.

Yeah. Oh, that's so popular. So my grandma has Alzheimer's, and then so did Chris's grandmother, who has passed away. And I will tell you that when people talk about them, one of the main things that we Say that's a memory, is they loved their sweets. You were having sweets with them, you were baking sweets with them. You were constantly. They were kind of like sneaking sweets by their, you know, wherever they were sitting in their rocking chairs. Like, sweets, sweet sweets. And it's. I've seen this with so many of my friends, you know, grandparents as well, that it's. It's easy to be like, oh, that just happens when you get older. But then when you actually look at what someone's pattern was or their history, it's really crazy how it's. It's just. It's right there. But we don't. It's like we want to ignore it, right? We don't want to think that because we're highly addicted to all of these things. And. Oh, my gosh, Sean, there's so much I want to talk to you about on here. So I'm going to see if we can fit in just a couple more questions while we have time. Because I don't think that people understand how deep it goes. Like, you have. You have topics in this book about food and relationships, food and sleep, food and psychology, the science of meal timing. So you literally cover everything. Like any question you may have about life or how you're showing up in life can be. Probably can be, right? Because it's what we're made of, can be associated to food. So I would love just real quick how like to learn about how nutrition can affect some of our relationships and emotional intelligence.

Absolutely. So one of the things we all have, I call it our hangry representative. You know, we have an alter ego, and hangry is like, this term has become popular in our culture, but this is a very real thing. When your blood sugar drops to. You know, most of the reason that this happens for most folks is that we get a high glycemic input and then we crash. But when your blood sugar is running low for our biology, it's a serious problem. And it's going to respond to get things back to baseline for your survival because you never know when your system needs to be ready to make a move, you know, fight or flight. So it's going to respond by kicking up levels of cortisol and adrenaline to get your blood sugar back to normal. And so, but the sidebar, because it's cool, like that can happen, get you normalized. The sidebar is that those catecholamines are associated with aggressive behavior. All right? And so I know this, like this my wife, so many times, and together, both of us, like, we Might have just left the gym together. And I know, like, somebody's being a little snappy, you know, it's just like. But we. For so often, we didn't really get what was going on, you know, and so now we have a checklist. Well, I know that I do. You know, no disrespect, she doesn't have to have a checklist. I'll do it for both of us, because she has all the leeway in the world. Let me be clear. But if there's a conflict, I'd go through this checklist, like, okay, am I. Am I hungry? Why am I. Why. Why is this happening? And it takes a. It takes some work to be able to do this in the moment, by the way. Or is. Did I sleep well? Did she sleep well? Is she under a lot of stress? Am I under a lot of stress? You know, and just going through this checklist because a lot of times our conflicts with our significant other aren't. They're the stupidest things.

Totally.

You know, like, I don't know why. Why do you have one house shoe in the living room and then one in the bathroom? Like, what is that? Like, the silliest stuff, right? But these are the people that we love. And so Ohio, the Ohio State University did a study, and they wanted to monitor what would happen if they can get folks to have a crash in their blood sugar and how they're responding in a conflict with their partner. And so they took couples, and they found that when their blood sugar was abnormal, they were far less likely to resolve conflicts in their relationship. They were far less likely to be able to perspective take and to see the other person's point of view just based on their level of blood sugar and their blood sugar not being normalized, that one thing. And so this encourages us, again, like, we want to eat in a way that supports kind of stability in what's happening with our blood sugar. And then on top of that, let's really look at one of the big issues going on in our world today. There's never been such prevalent. And like, now with social media and all this stuff, you get to see it. So much aggression towards other people, so much infighting, so much just an inability to manage oneself and our responses to other people. You know, people are going online just looking for a problem. You know, people are going out their door just looking for a problem. And I know this because I was one of those people, like, for real, like, I grew up in an environment. I literally walked around my school looking for a problem. I just. In my. I mean, just from where I'm from, it's just like, I wish a mother would, you know, it's just like that was the thought process. And my environment was just conducive in the way that I ate and the way that I associated with my emotions. The violence that I saw around me is just a byproduct of that thing. So I know this very, very intimately and to the degree, just to give people a note on real world application of this, my entire junior year of high school, I was scholar, athlete, student advisory. I was accepted into the first collegiate program to do college coursework with my high school. I had a lot of stuff going for me on paper, academically, but I got into a fight because one of those times was just like, I had that blueprint, and I got kicked out my entire junior year of high school for a fight. And that led to, obviously, so many tremendous challenges and problems in my life that I had to overcome because of me responding in the way that I was adapted to or conditioned to in my environment. And the thing is, and this is where really the rubber meets the road for everybody. Oxford University researchers, they took and they did this really interesting study. They wanted to see how nutrition could affect our behavior and also our proclivity towards violent offenses. And so they took a group of prison inmates. And this is unfortunate, but in our mind, psychologically, we already see them as poor behavior of tendencies toward violence. We already automatically see that. But the benefit of this study is that it's a ward study. It's controlled conditions, so you can monitor exactly what's happening under conditions where they're not going out somewhere. They're not just like, well, I'll see you guys later. I'm going to go and, you know, actually, I'm going to go to Pasta house or to McDonald's or whatever, so they can track everything. And here's what they discovered. They gave one group of prison inmates increased nutrition in the form of minerals, vitamins, omega 3s, essential fatty acids, which we know directly. Again, we have Gates, the blood brain barrier that directly drives Omega 3s into the brain for signal transduction for reducing inflammation in the brain. List goes on and on. They gave one group of prison inmates improved nutrition in the form of all these different vitamins, minerals, essential fatty acids, and another group of prison inmates received a placebo. They compiled all the data, and after the data was compiled, they found that the folks who were receiving increased Nutrition had a 40% reduction in behavioral offenses.

Wow.

All right. Just right off the bat. And this was over the course of a three month study. And most shockingly for me was the folks who were receiving increased Nutrition had a 37% reduction in violent offenses.

Wow.

So what are we doing right now as a society? Even myself personally, and walking in those shoes of being somebody so sick, so deficient in all these things that enable me to even access what's happening with my, you know, my prefrontal cortex and being able to distinguish between right and wrong and my social control, they're there. We can be compassionate. We can choose not to engage. It's just harder when we're not. Well, it's harder when we're not nourished.

Oh, God. I can see this in my own life and the evolution of my marriage in both of our personalities. That is so insane. And also it's empowering at the same time. There have been times in my life where right now I'm heading for a really big dream. And the note that I keep getting from my brain and the universe is, you need to upgrade the operating system with what you're eating. Because I know that that is direct correlation to how I'm feeling about things. If I have the energy, if I have the motivation, if I'm pissy or not. Like if I think the world is good or if I think the world is bad. It's so tied to what I'm eating and how I'm sleeping that there's no denying that that's the first thing I look at when I have a big goal or a relationship is not going right.

These are the things that we already. You already know inside of your spirit, your gut, you know, and this is related to, again, back to our psychology. And if my mission is to get us to actually be able to gauge and to pay attention to what's happening in our inner world. Our bodies are always giving us feedback as to what it needs to thrive. But today we're so externally focused and distracted and there's so much going on that pulls us away from that internal feedback. And so we've also come to accept a lot of things as normal. You know, we might get a small alarm going off in a body in the form of like a little bit of, you know, gastrointestinal issues. But if we don't address it over time, it starts to kind of fade into the background. It's not. The alarm isn't there anymore. We just accept it as normal.

Yeah.

And the next thing we know, the alarm gets louder in the form of something else. Maybe this has turned into an autoimmune condition. And we're starting to experience some symptoms of arthritis or some thyroid issues or skin issues, whatever the case might be. Our bodies are always giving us feedback. But the thing is, if we're not able to turn within and to have that inner intelligence, we're always going to be at the mercy of what's going on out here and trying to figure it out. Like, let me try this thing, try this diet, try this exercise program. My mission is to get us tuned in to the number one most important guidance system on what you should eat is you, is your unique metabolism, your unique brain. We just have to clear up the line, the static on the line so that you can actually hear your body talking to you.

So good. And I know that at this point, people are ready for all of the answers of how to change that. And you've shared a lot about what that is. And I know in your book, you talk about strategies of what they can do, how they can think, maybe the timing of their meals, talking about sleep, talking about really, really talking about why the impact on our emotional intelligence, our relationships. And I think that this is so huge because we are so much smarter and happier than we think we are. Like, so many people think that it's just what they were born with or this is who they are. And it's abs. I. I think that there's so much to unlock through what the work that you're doing. And your book has all those answers. Like, Sean, this. This must have taken you so incredibly long, because I'm like, this is literally everything that you could ever want to learn. Like, I pray that you feel like this is like your best work because this is truly game changing for so many people. So you guys are definitely gonna want to go out and get this book. So I want to know just one last thing that you want people to know. Like something that maybe we didn't share. I know there's a million things, but something that's on your heart.

Thank you so much for that. And yes, but working on this book, it became an obsession. I stopped doing literally everything else in my life. I just go to the studio once a week, and then I was just researching and writing, researching and writing. And so to see this all coming out now to the world and seeing already just the feedback from the people who've gotten a chance to read the book already, it is absolutely. I just really feel like I was born for this. I was born for this moment. I'm grateful that this came through me, that I got to be a part of this, because I really do feel that our society needs this right now. And for it to be coming out at this exact time is just, you know, pretty mind blowing. And, you know, I think that at the end of the day, most important is for us to understand truly how powerful we are. You know, we received so many messages recently about how incapable we are of taking care of ourselves, how incapable we are of being healthy. And the messaging has been so disempowering and so terrifying that we could be conditioning entire generations of humans, and especially our children to believe that they're not enough, that they're not capable. And all they're missing is the same old. The same old pharmaceutical model that they're just deficient on this drug, and then they're going to be okay. And the truth is, if you look at the evidence, it has not worked. It has not worked. Our society right now, again, we're the sickest society in human history. Self inflicted, self inflicted. It's a very big difference. We've solved so many problems of, you know, food. Like there was a time we had to go and hunt, you know, now we just got to go to the refrigerator, you know, now, matter of fact, you don't have to get up. You just doordash it. You know, the world is very different now, and we have all of these advances, but at the end of the day, there are certain things that our genes expect us to do. And if we do not provide the things that our genes expect from us, what manifests are programs of disease and degradation. It's just pointing us to the behaviors that really keep us healthy. And the great. This is the best part about this whole thing is that it can be fun. It can be the process of learning about these things could be an adventure. And throughout the book, there's going to be times where you're, you know, you're just going to. You're going to laugh, you might shed a few tears, but ultimately you're going to feel empowered. You're going to walk away feeling like you just got the most powerful masterclass on nutrition that was possible, you know, and we get more people walking around fueled with this information and empowered. We truly can change the world. So this is not just about us. It's not just about you. It starts with you, but this is also about your family. This is also about your community. That's how we change the world. But it really does start with us.

So good. So true. And where can we. Everybody needs to get this book number one, where can we find. Find it. When is it out? All the things.

Awesome. So it's releasing nationwide December 29th, and we have a special 2021 wellness campaign with Target stores that kicks off on January 3rd, 2021. So just really kicking the new year off on a high note and a different approach, different perspective, a different focus. And so demand it. Like, we have to get these companies, these organizations to know, like, this is the kind of information we want, because it's not typical that a book of this caliber is Featured as a 20, 20, 2021 wellness campaign with Target stores in middle America. So we have to demand and show these companies that this is what we want. This is what we want for our citizens. And so make the investment in yourself, but also just show. Show everybody, show these companies that this is what we're about. And it's so beautiful. I used to, when I was in high school, I worked at Target, you know, I was, like, pushing the carts, and I was like a floater. You could see me in the electronics department of Walkie Talkie. And now my book is there, you know, and this is just on the strength of so many incredible influences and, you know, having the opportunity to interact and work with so many people over the years.

Amazing.

And so, yeah, anywhere that books are sold, you know, Barnes and Noble, Amazon, get copies for yourself and for people you care about. Target, of course, as well. And just even local bookstores and independent bookstores, they really need some love right now, too. So, yeah, that's it. And thank you, Lori. Man, it's just so awesome to hang out with you anytime. Even though you dipped and left when I moved, you know, you're like, oh, come in. It's fun here. And then you left. But I want to.

Well, I left you with a gift of California in all of its amazing weather, so. Well, I want to do a book giveaway, Sean. So I want to buy 10 of your books for my people. So what we're going to do, you guys, is if you tag Sean, can you give him your IG handle?

It's Sean model. S H A W N. Model. Sean model.

Amazing. If you take Sean and tag myself and let him know what your biggest takeaway was from this particular podcast. What I'm going to do is I'm going to take the first 10 people and I will send you guys each a copy of his book. So make sure you're uploading, you're sharing to get his message out there. And also, it's just, like, such a gift for the actual guest who actually gets to see the impact of what they've said or what they've done or what they've taught. And this is Sean's life work is just educating people and bringing awareness to empower them in their lives. So, Sean, I'm so grateful for you. Like, anytime I can hang out in your knowledge, I just feel smarter. Like, I actually just feel smarter being able to call you my friend. But I'm so excited about this book and I'm so grateful for you. So thank you so much for coming on.

That's so sweet. Thank you so much, Lori. I appreciate it.

And you guys, if you love this episode as much as I did, make sure you share it. And until next time, earn your happy. Bye, everyone. Thank you guys so much for spending this time with me on the earn your happy podcast. I am so glad that you stopped by. If you could take one second to share this episode with someone you think would love it, that would be absolutely amazing and we would be forever grateful. Also, please leave us a review. If you feel so moved by going to itunes and leaving us an honest thought, an honest comment, tell us what you think, tell us what you want to hear. More of it would really help us out on our journey to helping thousands and thousands of people. Until then, don't forget to earn your happy. Thanks again, guys.

Bye.

Bye.