In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.

Today, we're diving into a critical chapter about how to create meals that fuel Good Energy. This chapter begins with a startling revelation about the state of nutrition education in medical schools and the influence of food companies on nutritional research and guidelines.

Good Energy Foods:

1. Micronutrients and Antioxidants
   • These tiny but mighty components are essential for various cellular functions, including protecting against oxidative stress and supporting immune health.
   • Top sources: leafy greens, berries, nuts, seeds, and colorful vegetables.
2. Omega-3 Fatty Acids
   • Omega-3s are crucial for reducing inflammation and supporting heart and brain health.
   • Top sources: fatty fish (like salmon and sardines), chia seeds, flaxseeds, and walnuts.
3. Fiber
   • Fiber is essential for gut health, stabilizing blood sugar levels, and supporting healthy digestion.
   • Top sources: chia seeds, flaxseeds, beans, lentils, and a variety of vegetables and fruits.
4. Fermented Foods
   • These foods support a healthy gut microbiome, which is vital for digestion, immunity, and mental health.
   • Top sources: sauerkraut, kimchi, yogurt, kefir, and fermented vegetables.
5. Protein
   • Protein is necessary for muscle repair, growth, and maintaining metabolic health.
   • Top sources: lean meats, fish, eggs, dairy products, beans, lentils, and nuts.

Bad Energy Foods:

1. Refined Added Sugar
   • Refined sugars contribute to insulin resistance, obesity, and various chronic diseases.
   • Avoid foods and drinks with high-fructose corn syrup, cane sugar, and other added sugars.
2. Refined Industrial Vegetable and Seed Oils
   • These oils are high in omega-6 fatty acids, which can promote inflammation.
   • Avoid canola oil, soybean oil, sunflower oil, and other refined seed oils. Opt for healthier fats like olive oil, avocado oil, and coconut oil.
3. Refined Grains
   • Refined grains lack fiber and essential nutrients, leading to rapid spikes in blood sugar and poor metabolic health.
   • Avoid white bread, pasta, and other products made from refined flour. Instead, choose alternatives like nut flours, cauliflower rice, and spiralized vegetables.

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

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