Jonathan: Let’s go ahead and look at some of the chat stuff here. Nancy says – in the spirit of small steps I have been working on increasing the servings of vegetables, I’m up to 8 servings per day. But I’m so full that I can hardly get any protein. Does anyone else have problems eating the sheer volume of food? Nancy this is a great question and a great point and I want to congratulate you on up to 8 servings per day. And isn’t amazing how you can full — you are fulling yourself into better health and lasting fat loss.

Throughout your life I would imagine if for example you have every tried something like weight watchers or any other calorie counting program, it was almost like if you are not hungry you are doing something wrong. I have heard from so many people that hunger almost been worn as a badge of honor in the past. And that breaks my heart so much because we know that hunger isn’t healthy and we know that starvation can lead to anything positive now that we have gone sane. But just taking a step back it’s awesome that you are up to 8 serving of vegetables per day and can we just celebrate or a moment that you are eating so much nutrient dense non-starch vegetables that you are so full. You are like, “I can’t eat this much food.” Let’s just celebrate that for a second. So that’s awesome.

But to answer your question, how do I get the sheer volume of food prescribed in for example the sane planner or any of the sane step by step course. Again the general thumb if folks are talking notes which is always maybe a good idea during the sessions is for no starch vegetables we are looking for anywhere from 8 to 16 servings of non-starchy vegetables. You can eat all the non-starchy vegetables you want. You will get uncomfortable before you overdo it with non-starchy vegetables as Nancy has shown here. So you want to go anywhere between 8 and 16 servings of non-starchy vegetables. You want to go between 3 and 6 servings of nutrient dense protein. And again the serving of nutrient dense protein is generally between 20 and 40 depending the size of your body, grams of protein and its general the size of your palm. And anywhere between 2 and 6 servings of whole food fats.

To answer your question Nancy — and then there is some low fructose fruits there but those are non-essential. The question here is, what do I do when I’m too full to eat all that? There are two essential components of a sane lifestyle when it comes to eating. One is a non-starchy vegetable. Meaning that they are sort of if you want results which I we all so, these non-starchy are nonnegotiable. Certainly you don’t have to eat 8 to 16 servings of them but that’s priority number one if you what results. Priority number two is you do need to try to get to at a bare minimum three 20 to 30 gram servings of protein per day and there are ways we can do that if you are too full for that. But if you don’t do that either you are doing to only be consuming like 200 calories per day because 8 servings of vegetables — vegetables are not caloric, they are nutrients. They are basically fiber, water and essential nutrients. So there is not calories in there. You do need some calories.

You are either going to get your calories then from protein or your whole food fats. Now, the whole food fats that’s going to be the one that’s going to be the most marriable. So if you are incredibly fit, a 55 year old family member who is at 13 percent body fat already and doing CrossFit three or four times per week, that person definitely needs to eat the upper end of whole foods fats. Like 6 servings of whole food fats per day. Simply because they don’t have any calories in their body to burn off. Because 13 percent body fat, I don’t know if this is a man or a woman. If this is a woman 13 percent body fat is quite low. Once menstrual cycle will probably stop if that’s a female at 13 percent body fat. As a male that’s fine. If you go as a male to physically see your abdominal muscles that usually happens around 10 percent body fat. So I can see if that was this individual’s goal that they are going for that.

Anyway, the less fat you have the more fat you need to eat simply because you need calories. But to your question, if you are too full, what you want to do is you want to look at everything else you are eating and you want to focus on that which is essential to the same lifestyle. So non-starchy vegetable is essential, three 30 or so grams of protein essential. If you are too full for that we can try to find liquid sources of protein because liquid calories are really easy to eat. That’s why you generally don’t want to eat liquid calories with the exception of green smoothies which aren’t really liquid calories because they are primarily vegetables. So what they are really is liquid nutrients, water and fiber. Certainly they have some calories but you are going to get just the sheer number of calories you will burn as you know hopefully based on the inefficiency of fiber and protein to eat in sane. The number of calories you burn simply digesting protein and trying to digest fiber is often times going to almost cancel out the actual amount of calories you are consuming. When it comes to fiber and protein.

But anyway, so you are looking for at least 90 grams of protein. so if you need to go liquid you can with a clean way protein, clean rice or pea or amp protein, I would prefer whey is going to be the most pure and complete and biologically available of those proteins. Pea would be next and just in the spirit of cutting edge science while on this calls I use the term there called biological availability. This is not something we have talked before and I know we got some questions about; I want some cutting edge science. This is so much cutting edge as it is little known. As you probably can guess by now just like a calories is in a calorie, protein is in protein. So one gram of protein is not the same depending on where it comes from. This is where we are learning about nutrition. Not everything is the same.

A gram of protein from whey for example has what’s called — whey is almost it has a perfect biological availability. Which means the body can take if you were to eat 30 grams of whey protein basically of 30 grams of that is going to be metabolized and used by your body. It’s more biologically available. Whereas if you were to eat 30 worth of protein from soy peanuts, if that has a biological availability that’s much lower, I think legumes are out like 50 to 60 percent. So this is sometimes a challenge for vegans and vegetarians — it’s not a challenge for vegetarians because vegetarians can eat fish. But for vegans if there is no animal food at all, it’s a scientific fact that unfortunately the protein in plants has a lower biological availability than the protein that’s found in animals.

It doesn’t mean it’s bad. This is not a judgment; this is just a scientific fact. Just like we say, it’s a scientific fact that spinach contains more nutrients per calories that apples do, no judgment just a fact. No judgment but the biological availability of animal sources of protein is higher than the biological availability of plant sources of protein. So that’s also something to keep in mind when you are consuming for example like clean pea protein is that 30 grams of clean pea protein not all 30 of those grams are going to be usable by your body. And this doesn’t just apply — I’m going to get deep here for a second because I have got some questions or people are like, “I want to know some more advanced stuff.” So hopefully this is helpful.

Just like we say protein isn’t protein so hopefully what I just said is helpful, if you have follow up questions please let me know. Eggs are super biologically available source of protein; egg whites. Actually egg whites used to be considered the standard. It was biological availability, egg whites are 100 and then whey actually exceeded that, which I don’t really know how that works. But that’s for another call.

But the same thing applies for fats. Now, what I mean by these is for example omega 3 fatty acids. We are going to get advanced here but that’s all we hear all these sessions together. So there are three forms commonly consumed of omega 3 fatty acids. And the reason I’m highlighting omega 3 fatty acids is because they are incredibly difficult to get unless you try to eat omega 3 fatty acids you will not. They are not in most foods people eat. And they are so good for. You can literally get a prescription, a psychiatrist can write you a prescription for omega-3 fatty acids because they are so essential for neurological function.

Anyway. There are three primary forms of omega-3 fatty acids. EPA, DHA and ALA. Complicated names but the EPA and DHA are the kids that are found in fish. So they are found in animal sources. So you are looking at basically fish. That’s where you are going to find them. Fatty sources of fish. Cod liver oil is a great concentrated source. And then when it comes to plants, if you look at chia seeds and flaxseeds you will see, oh my goodness they have so many omega-3s in them. And they do and they are great. The thing to keep in mind though is that the omega-3s that you find in chia seeds, which again chia seeds rock. They are an optimal whole food fat. But if you don’t know what I’m about to tell you might say, he would I ever eat fish or salmon. Because when I eat 100 calories of salmon I only get X grams of omega-3s but when I eat 100 calories of chia seeds I get like X times 3. I don’t know if that’s accurate but that’s in the ballpark. I get X times three grams of omega-3 fatty acids.

So you will be like, “ah, I’m never going to eat fish; I’m going to only ever going to eat chia seeds.” But here is the distinction. The form of omega-3 fats that are found in plants is ALA (Alpha Linolenic Acid) which is not native to the human body. What happens is when you eat Alpha Linolenic Acid or the omega-3 fats found in plants your body actually has to convert it into the other forms. And that conversion process is very inefficient. So we don’t have exact numbers for it but there are estimates to anywhere from — it could be as inefficient has only 10 percent of it actually gets converted or it could be like 50 percent. But point is that a good chunk of it is not going to be used by your body. That’s why it’s important to know not only the hopefully the quality of what you eat matters a lot. So it might seem somewhat strange for example if you are like why do I recommend eating oysters, that’s strange. Why not just eat cod for protein. Because there is a bunch of other complicated science that goes into this so some of the recommendations factor those things in.

The takeaway here I guess is that if you cannot eat all the food recommended, what you want to do is you want to focus on the most biologically available as well as the most nutrient dense sources of foods. And this is also the recommendation that you will hear given to people that have gastric surgeries. Because their stomach is shrunk and because their stomach is shrunk they actually can’t eat a high volume of food. So it’s extremely important that the food they eat is not only nutrient dense but that those nutrients can be metabolized.

If you can’t fit food into your stomach, either because you are too full or because your stomach has been surgically shrunk the answer to both of those questions is the same which is we have to focus on insuring a maximum nutrient density for the calories we are eating so that’s why the non-starchy vegetables are nonnegotiable. That’s why at least 30 gram servings of protein from if possible if your lifestyle allows for it, healthy nutrients dense animals sources are ideal. If you can’t do animal sources you can do amino acids supplement and just make sure you are getting the branch chains amino acids in there. So [inaudible 00:36:07] I will talk more about that later. Its super science at this point.

And then when it comes to you fats you’d want to focus on the most nutrient dense fats in the world. So these are going to be your medium and short chain fatty acids, these are primarily found in coconut. You are going to want to focus on your pure mono saturated fats. So think olives, thinks avocados, think macadamia nuts. Avocados are extremely high in fiber so they are going to be very, very filling. And then also think your very concentrated omega-3. So maybe some of that protein you are getting if you are too full is definitely going to come from omega-3 rich sources of protein.

So think of high fish like salmon and or mollusks or things like crabs and oysters. And by the way if you are not eating oysters if you can you can buy them caned on Amazon or anywhere else. Super affordable and you can use them just like you’d use chicken in the sense that chicken by itself is disgusting; like if you just took a chicken breast and boiled it will be horrible. But chicken takes on the flavor of what you put it in, he same thing applies to mollusks. So things like oysters and crabs you are like what in the heck do I do with oysters and crabs? First of all you can buy them canned; so they are super affordable and they are extremely nutrient dense, extremely nutrient dense. And they are full of nutrients that are very hard to find anywhere else like zinc for example. Which is super important, the hormone production, and so balancing your hormones out.

To answer your questions; if you can’t eat the volume of food that’s okay. Just make sure you are getting in the vegetables, the protein and the fats from those concentrated sources. Hopefully that answers your question. I know that’s probably way more information than you wanted to know but let me go ahead and take a look at the chat here real quick.

Oh Halley has got sound. Alright cool, that’s excellent news. Laura is full at 8 too, I love that. That is all good. Actually hey and let’s talk about vegetable nutrient density for a second; because not all vegetables are created equal. You will actually notice this, I think it’s in the SANE 101 course; it might be lesson one of SANE 101. There is seven days of SANE or SANE quick start guide. And within each food group — give me some feedback if we are going to advanced here but I got some feedback that people want advanced stuff here because the less advanced stuff is already available on the website. Some are like, be advanced and crazy. We actually had a big debate about this internally. With the app you noticed that you can tag food groups. So we had a big debate long time ago whether we would create sort of you get bonus points within each food groups if you pick one of the optimal sources. And you can see these optimal sources in that lesson that I referred to earlier.

What I mean by that is just like I talked about for example oysters and crabs when it comes to protein. And things like liver. It’s all good for you; your mother was right when she said liver oil. It’s like grandma was super right and it was cool because the reason grandma was right is because grandma based her life on what worked and what worked for generations not some crazy person on television told her to do or what she read in a magazine that didn’t really have her best interest in mind. Grandma was brilliant because grandma lived her life based on what worked and what worked for her mother and what worked for her mother’s mother and what worked for her mother’s, mother’s mother. And the further we’ve gotten away from that sort of, if it works keep doing it, like that’s the rule.

Not, well, this expert said that I should do his, and it made me depressed and miserable, and I hate myself, and I have an eating disorder, but this professional says that I should do it, so I must be wrong because they can’t possibly be wrong. That is so inSANE, not a criticism but it’s inSANE that our culture has shifted our mindset in that way. If healthy should feel great — the opposite of health is sickness. And no one likes sickness so of healthy is making us feel bad, we need to get back to the way grandma though. Because grandma was not only right scientifically but pragmatically she was spot on. Because she based her decisions on what works and that’s what matters, what works.

What in the heck am I talking about? Where did I start off? Oh optimal food groups, optimal vegetables. So there is definitely a difference in terms of vegetables; things that are green leafy vegetables. For example like [00:41:02] great. But it is not near as good for us as things like kale or Swiss chard [inaudible 00:41:13] or some of these more — let’s call them less well known green vegetables. the deeper the green of the vegetable like mustard greens, color green, Swiss chard are so — I mean a serving of Swiss chard is nutritionally and hormonally healthfully equivalent literally to, I don’t know, five servings of carrots. Carrots will have a lot more of vitamin A but from an overall nutritional density perspective, these optimal vegetables, optimal nutrient dense protein, optimal whole food fats and even optimal fruits.

When it comes to a fruits perspective there is a huge difference in fruits and I think we all know this. Or we have heard of things like Acai berries and Goji berries and Noni fruit, well, of course that has gotten a little – excuse my language bastardized by some of these people who peddle these magical syrups for $85 a bottle. They have taken the truth and they have whooped it. But the truth is if an Acai berry got into a fight with an apple the Acai berry would kick the apple Acai. Let’s put it that way. Just in terms of SANity and nutrient density.

If you really want to take stuff to the next level you definitely want to check that lesson I believe it’s in the SANE 101 course, and if you can focus on the optimal food groups. But again with all these advanced stuff it’s very easy to go like, so much I have to do and now I’m failing and I’m not eating the optimal food groups. What’s more important that any of that being stressed out being stressed and eating four servings of optimal vegetables is worse for you than being happy and calm and proud and eating one serving of conventional non-starchy vegetables. We are after results and feeling great is the result we are after. Performing at our best. Loving our lives. Loving ourselves. Having that essence of purpose and passion and energy so if anything that we talk about here does not make you feel that way stop. And maybe get to it later. It will still be there. You will still be here, SANE will still be here, I will be here, and the entire loving SANE family will still be here for you.

These are things you don’t have to do right now, they are things that you can do eventually. And that’s kind of cool because you know — it’s not like I have tried everything. There is way more stuff to try and to enjoy in the future but just like if you are not able to play chopsticks fluently on the piano yet, playing like a Buck Congedo tone is probably going to do more harm than good. Because you will be like, “I’m terrible at the piano” but you are not terrible at the piano. You’ve been playing the piano for two weeks and you can chopsticks pretty well and that’s awesome, right? We will get to that Congedo tone a little bit. Hopefully that made sense. I think I kind of did. I can see a little bit on the chat here.

So a lot of good stuff here. Serving size of veggies, I love it, Sherry great question and thank you so much everyone for — actually we are getting questions answered by our fellow family members which is awesome.

Halley is in the house and she’s got her audio which is great and she needs a massive help with – is kick a process sugar habit. Halley I know you are not alone with that. A lot of people are going to struggle with the process sugar. I think what will be helpful for this conversations is, is it you are having trouble with emotional eating or you are having trouble with I just crave the test of sweats. I want to sort of dig into that a little bit because for example if the issue is with I have a hard time giving up sweats, I don’t want you to give up sweats. If we had to give up sweats I would quite because I eat sweat — I think we have sweat taste buds on our tongue for a reason and there is nothing wrong with sweats. As longs as we eat sane sources of sweats. And we covered this in a huge amount of details in a couple of calls. So there is a great recording in there. So feel free to jump in the chat box. Let us know a little bit more if it’s actually process sugar. Like you’ve eaten things with honey and it doesn’t do it. Like you need process sugar, or if it’s sweat or if it’s emotional eating and we will dig into that for sure.

Laura you are exactly right. Laura makes a great point here. She says – I think the process is such a new way for us to deal with weight management because we have been so focused on results. And that’s such we have been done such a disservice it’s heart breaking. In a weight watchers type program there is things like public weigh in and we see this on television where the focus is on anything but the process. It’s on the opposite; it’s only on the results. And because of that, this is why unfortunately people develop eating disorders and people undertaking stimulants. In that case the process is horribly unhealthy. The process is horribly unsustainable. The process is actually killing us. But the results are good.

There are all sorts of toxic evil processes we could engage in to make a living. If the results are all that matter, if making money the result, my bank account balance is all that matters, I think we can all agree if we are like it’s not about the process it’s only about the results I think we know what happens in those type of contexts. People do some pretty bad stuff.

The same thing applies to health. If the focus is on just what the scale says, stop drinking water. You are going to lose a whole lot of weight really fast if you just stopped drinking water. But unfortunately you will die if you don’t drink water. So that’s why the process is so important. And it is a huge mental change and that’s why we are here on these sessions; that’s why it’s still important to get into the same support group and post something. Even if it’s just a gratitude journal, that is so helpful. And every single day we are going to hear inSANE nonsense. It’s not going to go away, at least not for a generation or so. we are going to continue to hear things like low calorie snack packs and this has only a hundred calories in and blah, blah, blah. That stuff is not going to go away. We have to almost immunize ourselves with it. We have to crowd it out. That’s why Ignite program has a huge amount of stuff in it. But that’s intentional because I want you to feel like you feel on your body with so much sane food that you are too full for inSANE nonsense. We have to try as best as we can to fill our brain with so much sane information that it helps to crowd out that nonsense. It’s kind of a good rule of thumb in general. My mother once told and it stuck with me my whole life, Jonathan there is just too much good in the world. This is when I was a teenager and I was doing less than optimal things that people sometimes do when they are teenagers. She is just like; Jonathan there is so much good in the world. Why not focus on so much good that there is no room for the bad. This has been helpful for me. Hopefully that helps a bit.

Let me just jump into some of these questions here real quick that have come in. This individual broke their foot which is not so good and they have been part of the ignite family for about a month. They are very pleased with the result which is awesome. They broke their foot. What eccentric exercises can I do with a broken foot? Two things of good news, obviously breaking your foot is not fun.

Actually three things good news even though you broke your foot. One, eccentric exercise is the safest form of exercise in the entire world. Not a lot of people know this but here is my current state of physical health, okay? I have a torn labrum which is kind of like a meniscus disc in the shoulder. I have a tear here. This pack you can’t see it but I tore it many years ago doing none eccentric weight training. Part of my pack doesn’t connect to my shoulder any more. I have torn my right hip flexor. And my right knee, so you have ACL, MCL, PCL ligaments, my ACL has been torn three times and I didn’t get the third surgery. So I have not had an ACL ligament. So if someone says I tore my ACL, I have been in that state for the past 12 years. I also don’t have a meniscus disc. You have two meniscus discs on either side of your knee. One here and one here, I don’t have this one. These are from old injuries when I was inSANE and not eccentric.

However, one of the reasons that my life took me in the direction it did is I need to find an alternative. Because I couldn’t do other things anymore. And eccentric exercise is the way to go and what you will actually notice is that physical therapists — personal trainers might not be super familiar with eccentric exercise — we can talk about what that is later. But physical therapists and especially physical therapists that work with the elderly are always — usually because they have PhD so they have actually done research. Anyone who has a PhD in exercise physiology is an expert in eccentric exercise because they have actually studied the research. But people who do physical therapy, they are super familiar with eccentrics; people who work with seniors are very familiar with eccentrics, because they are so safe.

Because they are slow, they are controlled they are none exposure, you are not changing direction. If you can’t put weight on your foot for whatever reason you can definitely do the eccentric pushups, you can do eccentric low type movements not putting that weight on your foot. Anything that’s ceded. So you can do essentially all upper part movement and you definitely want to chat with your physician. But sometimes depending on what your boot status is — if you have access to a gym to do things like leg extensions and then laying down like crawls. So these are your feet. I hope no one after this call are put a weight on their figure and like gosh I’m really building up my muscles. No, no, these are my little representation of your legs. Hopefully that is helpful.