JRE #842 – Chris Kresser

This podcast dives into the world of nutrition and health with Chris Kresser, a health detective, Paleo enthusiast, and expert in investigative medicine. The conversation explores the complexities of human health, challenges conventional medical practices, and delves deep into the gut microbiome and its impact on overall well-being.

Provocative topics include the limitations of the Paleo diet, the pharmaceutical industry’s influence on healthcare, and the scientific validity of various dietary approaches like veganism and vegetarianism. Controversial themes center around the oversimplification of health issues, the reliability of scientific research, and the ethical considerations surrounding animal product consumption.

Underlying themes expose the inherent interconnectedness of the human body, emphasizing the crucial role of gut health and its influence on mental, emotional, and physical well-being. The podcast challenges listeners to reconsider their relationship with food and to question conventional wisdom surrounding nutrition and disease.

• The Paleo Diet Debate:
• Kresser acknowledges the baggage associated with the term “Paleo,” arguing that it’s more about a holistic lifestyle than a strict diet.
• He emphasizes that the Paleo diet is not a literal recreation of ancestral eating habits, as Paleolithic diets varied widely based on geography and available resources.
• Kresser believes that the Paleo diet, when properly understood, can be a valuable framework for promoting health and well-being.
• He advocates for a less dogmatic approach, focusing on nutrient density, whole foods, and avoiding processed foods.
• The “Rock in Your Shoe” Analogy:
• Kresser uses the analogy of a rock in a shoe to illustrate the difference between symptom suppression and addressing the root cause of health issues.
• He criticizes the conventional medical system’s focus on disease management over health promotion, often prescribing drugs to suppress symptoms without investigating the underlying causes.
• He argues for a more holistic approach, considering lifestyle factors, diet, sleep, stress, and environmental toxins in the diagnosis and treatment of illnesses.
• Kresser suggests that this approach could ultimately save money in the long run by preventing chronic diseases and reducing the need for expensive treatments.
• The Pharmaceutical Industry’s Role in Healthcare:
• Kresser highlights the pharmaceutical industry’s immense influence on healthcare, driven by profit rather than promoting overall health.
• He suggests that the industry’s focus has shifted from treating diseases to targeting healthy individuals with drugs that address minor health markers.
• He criticizes the oversimplification of health issues, such as high cholesterol, often leading to unnecessary drug prescriptions.
• Kresser advocates for a more comprehensive approach, investigating potential underlying causes of high cholesterol before resorting to medication.
• The Gut Microbiome and Its Impact on Health:
• Kresser emphasizes the crucial role of the gut microbiome in regulating mood, cravings, and overall health.
• He discusses the gut-brain axis, a bidirectional connection between the gut and the brain, where gut health directly influences brain chemistry and vice versa.
• Kresser highlights the link between gut inflammation and conditions like depression, anxiety, and autoimmune disorders.
• He advocates for incorporating probiotics, fermented foods, and fermentable fibers into the diet to promote a healthy gut microbiome.
• The Problem with Leaky Gut:
• Kresser explains leaky gut as a compromised gut barrier that allows harmful substances like toxins and large protein molecules to enter the bloodstream.
• He notes that while a degree of intestinal permeability is necessary for nutrient absorption, excessive permeability can trigger inflammation and contribute to chronic diseases.
• Leaky gut can be caused by factors like processed foods, poor diet, stress, and infections.
• Addressing leaky gut requires a comprehensive approach, including dietary changes, addressing underlying issues, and supporting gut health.
• The Science Behind Inflammation:
• Kresser delves into the science of inflammation, explaining that excessive inflammation contributes to a wide range of health problems.
• He distinguishes between cellular and acellular carbohydrates, highlighting the detrimental effects of highly processed and refined sugars.
• These sugars fuel pathogenic bacteria in the gut, leading to an imbalance that promotes inflammation.
• Kresser underscores the importance of prioritizing whole, unprocessed foods to prevent chronic inflammation and maintain overall health.
• The Limitations of Randomized Clinical Trials:
• Kresser acknowledges the value of randomized clinical trials but points out their limitations, particularly when it comes to funding and the file drawer phenomenon.
• He highlights the fact that a significant portion of medical research is funded by pharmaceutical companies, potentially influencing the results and publication of studies.
• He discusses the file drawer phenomenon, where negative studies that don’t support a drug’s efficacy are often not published, leading to a skewed understanding of a drug’s effectiveness.
• Kresser advocates for greater transparency and accountability in research, including the publication of negative results to provide a more complete picture.
• The Vegetarian/Vegan Diet Debate:
• Kresser acknowledges the ethical and environmental arguments for vegetarian and vegan diets but also emphasizes the importance of scientific considerations.
• He notes that while some individuals may thrive on a well-planned vegan diet, it requires meticulous attention to supplementation and nutrient intake.
• He discusses specific nutrient deficiencies common among vegans, such as B12, omega-3 fatty acids, and vitamin K2, which can impact overall health.
• Kresser suggests that a vegetarian diet with the inclusion of shellfish and organ meats could be a more balanced and nutritionally complete option.
• The Importance of Organ Meats:
• Kresser emphasizes the high nutrient density of organ meats, highlighting their value in a balanced diet.
• He explains that organ meats are often overlooked, but they are rich in essential nutrients like vitamin A, iron, copper, zinc, and folate.
• Kresser debunks the misconception that organ meats are high in toxins, explaining that the liver processes toxins, while fat stores them.
• He recommends incorporating organ meats, such as liver, heart, and kidneys, into the diet for optimal nutrient intake.
• The Complexities of Animal Product Consumption:
• Kresser delves into the ethical and environmental considerations surrounding animal product consumption.
• He acknowledges the ethical concerns regarding animal welfare, particularly in factory farming practices.
• He highlights the potential benefits of pasture-raised animals for soil health and carbon sequestration.
• Kresser encourages listeners to consider the complete food system and its impact on animal welfare, environmental sustainability, and human health.
• The Impact of Exercise on Cholesterol:
• Kresser discusses the influence of exercise on cholesterol levels, noting that regular physical activity can significantly improve cholesterol profiles.
• He explains that weight loss, a common outcome of exercise, can improve insulin and leptin sensitivity, reduce inflammation, and normalize cholesterol levels.
• He highlights that exercise can be a powerful tool in addressing high cholesterol and promoting overall health.
• Kresser emphasizes the importance of considering individual factors, such as genetics and lifestyle, when evaluating dietary and exercise choices.
• The Misconception of Saturated Fat and Cholesterol:
• Kresser debunks the outdated notion that saturated fat and dietary cholesterol are harmful for heart health.
• He cites recent research that challenges this conventional wisdom, demonstrating that saturated fat does not directly contribute to heart disease.
• Kresser explains that dietary cholesterol has minimal impact on blood cholesterol levels for most individuals.
• He emphasizes the importance of focusing on overall health, including diet, exercise, stress management, and gut health, rather than solely on cholesterol levels.
• Beyond Good and Bad Cholesterol:
• Kresser explains that the simplistic categorization of cholesterol into “good” and “bad” is misleading and oversimplified.
• He emphasizes that LDL particles, often considered “bad,” play important roles in the body, including antimicrobial activity and nutrient transport.
• Kresser highlights that the focus should be on LDL particle number rather than cholesterol levels alone.
• He advocates for a nuanced understanding of cholesterol metabolism and its relationship to overall health.
• The Importance of Functional Medicine:
• Kresser introduces the concept of functional medicine, a holistic approach that focuses on identifying and addressing the root cause of illness.
• He emphasizes the value of comprehensive testing, including gut health assessment, hormonal analysis, and blood chemistry panels, to create individualized treatment plans.
• Kresser advocates for longer appointment times and a collaborative approach between healthcare providers and patients.
• He believes that functional medicine offers a promising path toward achieving optimal health and well-being.

5 Memorable Quotes:

• “Every day I think about, 0II kinda wish I never would’ve used this word. Yeah. Well, it’s Mark Sison went with primal. Yeah. He’s he uses that primal blueprint. Yeah. You know, that’s his sort of — Yeah. — distinction of it. I like that. I mean, they’re both just words is what it really comes down to.”
• “I think we just need to get past it as as, you know, an idea or term and look at what it’s really pointing at and and evaluating on that basis.”
• “Our medical system is the equivalent of taking out of it when you have that rock in your shoe. If you have high blood pressure, you go to the doctor, you’ll get a medication to lower it. If you have high cholesterol, you’ll be prescribed to statin. And those can be effective at bringing those numbers down, but there’s rarely any investigation into what causing that symptom in the first place.”
• “It’s almost like they have an alien presence. In in their body that is craving these foods, and it’s really hard to overcome that.”
• “I think it’s it’s very important that we today and this day have the tools to use science to sort of explain unequivocally why these things are factors. And why these things exist. And that we’ve proven in these studies, these are peer reviewed. Here we go. Here’s the studies. It showed that, oh, yeah. Well, there’s neurons in the heart. Oh, yeah. Well, that makes sense. You think that way. Yeah. Oh, there’s biome. There’s there’s actually like organisms. And I I think the way you described it is great. That there’s like an alien living inside you that wants sugar because it really kind of is that. There’s organisms in our body.”