Dr. Will Bulsiewicz

waist up no thomas is broad though oh he's a he's a monster yeah dude's dense well the thing is with him is like i could do everything right there's no way i can get as big as him even if i had the time to do it i don't think i could yeah yeah he's got he's got a lot of stuff going what's really good he was here uh it's probably two years ago on the podcast we trained together solid guy yeah really good guy yeah yeah dr b thanks as always good to see you thanks nick

waist up no thomas is broad though oh he's a he's a monster yeah dude's dense well the thing is with him is like i could do everything right there's no way i can get as big as him even if i had the time to do it i don't think i could yeah yeah he's got he's got a lot of stuff going what's really good he was here uh it's probably two years ago on the podcast we trained together solid guy yeah really good guy yeah yeah dr b thanks as always good to see you thanks nick

waist up no thomas is broad though oh he's a he's a monster yeah dude's dense well the thing is with him is like i could do everything right there's no way i can get as big as him even if i had the time to do it i don't think i could yeah yeah he's got he's got a lot of stuff going what's really good he was here uh it's probably two years ago on the podcast we trained together solid guy yeah really good guy yeah yeah dr b thanks as always good to see you thanks nick

Well, I'll give you three things and they all connect back to the microbiome. I would start with food. The food is our most powerful lever that we can pull in terms of shaping and changing the microbiome. And there are simple choices that anyone can make. And this doesn't have to fall under a dietary pattern or a label. It's just changing the way you eat.

Well, I'll give you three things and they all connect back to the microbiome. I would start with food. The food is our most powerful lever that we can pull in terms of shaping and changing the microbiome. And there are simple choices that anyone can make. And this doesn't have to fall under a dietary pattern or a label. It's just changing the way you eat.

Okay, I can give you a top five, but can I start with this essential rule? Yes. Which is diversity of plants. All right, so eating as much variety of different plants in our diet. We have to be intentional about this if this is what we want. Because the problem is the food system is not going to do that for us.

Okay, I can give you a top five, but can I start with this essential rule? Yes. Which is diversity of plants. All right, so eating as much variety of different plants in our diet. We have to be intentional about this if this is what we want. Because the problem is the food system is not going to do that for us.

You go into the supermarket, they've distilled it down to 75% of the calories in our supermarket is three foods. What are those three foods? Wheat, corn, and soy. Wow. Yes. That is 75% of the calories in the supermarket. Now, granted, most of those are ultra-processed. I'm here to advocate for real food. Fruits, vegetables, whole grains, seeds, nuts, and legumes, that's at least five.

You go into the supermarket, they've distilled it down to 75% of the calories in our supermarket is three foods. What are those three foods? Wheat, corn, and soy. Wow. Yes. That is 75% of the calories in the supermarket. Now, granted, most of those are ultra-processed. I'm here to advocate for real food. Fruits, vegetables, whole grains, seeds, nuts, and legumes, that's at least five.

We could add mushrooms. Those are broad categories. We can get more specific if we want to, but to me, it's about getting that variety. This is not just an idea or a concept. This is actually scientifically proven. In a study called the American Gut Project, which, by the way, was international, but it was run out of UC San Diego, what they found is that

We could add mushrooms. Those are broad categories. We can get more specific if we want to, but to me, it's about getting that variety. This is not just an idea or a concept. This is actually scientifically proven. In a study called the American Gut Project, which, by the way, was international, but it was run out of UC San Diego, what they found is that

At the end of the day, when they did their analysis, above everything else, there was this one rule. The diversity of plants in your diet was the number one factor in predicting who had the healthiest gut. And the number is 30. 30 per week. 30 different plants per week. Now, all fruits, vegetables, whole grains, seeds, nuts, and legumes. Include those 30. They count. Okay. All of them, right?

At the end of the day, when they did their analysis, above everything else, there was this one rule. The diversity of plants in your diet was the number one factor in predicting who had the healthiest gut. And the number is 30. 30 per week. 30 different plants per week. Now, all fruits, vegetables, whole grains, seeds, nuts, and legumes. Include those 30. They count. Okay. All of them, right?

You start to take a smoothie. It could be Monday morning. Take a smoothie, bananas, blueberries. Greens of your choice, whatever ones you like. Chia seeds, hemp seeds. Chia seeds, hemp seeds, flax seeds. We're already up to six. Okay. Right? You want to add in some raspberries or some other kinds of berries. We could easily get this up to 10. Gotcha. Gotcha. You're making pasta sauce. Oh.

You start to take a smoothie. It could be Monday morning. Take a smoothie, bananas, blueberries. Greens of your choice, whatever ones you like. Chia seeds, hemp seeds. Chia seeds, hemp seeds, flax seeds. We're already up to six. Okay. Right? You want to add in some raspberries or some other kinds of berries. We could easily get this up to 10. Gotcha. Gotcha. You're making pasta sauce. Oh.

Why would you just do pasta sauce? Why not throw some plants in there? Oh, there you go. Right? Onions, garlic, basil, oregano. Those count too.

Why would you just do pasta sauce? Why not throw some plants in there? Oh, there you go. Right? Onions, garlic, basil, oregano. Those count too.

Adding more and more of the diversity as possible as opposed to just broccoli and spinach by itself. The average person in the United States, 10% of their calories comes from actual plants. The number one plant is the potato, right? We're not talking about optimal nutrition here.

Adding more and more of the diversity as possible as opposed to just broccoli and spinach by itself. The average person in the United States, 10% of their calories comes from actual plants. The number one plant is the potato, right? We're not talking about optimal nutrition here.

There's a reason why people in the United States are suffering through the health-related issues that they currently have. We need to make changes. If we simply added more fiber to our diet, we would radically transform the health of this country. Really? Yes. And that person who's not necessarily eating a lot of variety but is eating a lot of plants, number one, I give them a standing ovation.