July 13, 2026
Episode #10: Diet Trends
Jason and Brian kick off this episode with their Hot Topic: Modern Diet Trends, breaking down some of the most talked-about approaches to eating today — including low-carb diets, keto, carnivore, intermittent fasting, and the Mediterranean diet. They cover what these diets are designed to do, why some can lead to quick results, and why extreme restriction may create challenges with nutrients, fiber, energy, long-term compliance, and rebound weight gain. The focus is simple — the best diet is not about chasing trends, but finding a sustainable way to eat that supports real health.
🔥 Rapid Fire: Better Food Choices – A practical round on everyday food decisions and how they can impact the body. Jason and Brian compare white meat vs. dark meat, beef vs. bison, cottage cheese vs. Greek yogurt, salmon vs. tuna, sweet potatoes vs. traditional potatoes, white rice vs. brown rice, arugula vs. spinach, egg whites vs. whole eggs, blueberries vs. strawberries, and conventional vs. organic foods — breaking down what works, what to watch for, and why quality matters.
🌿 Mind and Body Connection – The episode closes with a conversation about forgiveness, stress, emotional health, and spiritual well-being. Jason and Brian explore why forgiveness is not about excusing what happened, but releasing the resentment, anger, and stress that can keep the body stuck in fight or flight. From cortisol and inflammation to faith, healing, and emotional freedom, they discuss why letting go may be one of the most powerful steps toward feeling better. Grounded in decades of experience, this episode takes a practical look at modern diet trends and the bigger picture of health — from food quality and metabolic wellness to sustainability, balance, forgiveness, and caring for both the body and the mind.
00:00:00 Introduction
00:03:09 Hot Topic: Diet Trends
00:54:07 Rapid Fire: Buy or Don’t Buy
01:02:26 Mind and Spirit – Mental Health
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#diettrends #lowcarb #ketodiet #carnivorediet #intermittentfasting #mediterraneandiet #wholefoods #healthy eating #nutritiontips #metabolichealth #bloodsugarbalance #guthealth #organicfoods #salmon #sweetpotato #brownrice #greekyogurt #forgiveness #stressmanagement #mindbodyconnection
References
[1:00:25] Eggs
Eggs: yolk every time (A/D/K, B12, folate, iron, choline, phospholipids); don’t scramble/overcook – keep the yolk runny or you ‘destroy a lot of the nutrition.’
Reference: What Is the Healthiest Way to Cook and Eat Eggs?[1:01:50] Organic Food
Conventional vs organic: organic is always better; no pesticides/herbicides; residues can’t be washed off (waxes/oils embed in the flesh); they’re carcinogens and hormone disruptors.
Reference: Organic foods: Are they safer? More nutritious?[1:01:05] Berries
Berries: blueberry vs strawberry is a draw – strawberries higher in vitamin C and folate, lower calories/sugar; blueberries higher in antioxidants, brain health, fiber, and vitamin K.
Reference: Are strawberries or blueberries healthier? Dietitians weigh in on fiber, antioxidants[1:03:45] Fight or Flight
Unforgiveness keeps you in fight-or-flight with elevated cortisol/adrenaline; chronic stress harms every organ system, the immune system, and cognition – even ‘destroying neurons.’
Reference: What research says about forgiveness and mental health, physical well-being[1:03:05] Forgiveness & Biochemistry
Forgiveness isn’t for the person who wronged you – it’s for you; it resets your internal biochemistry.
Reference: Forgiveness, Stress, and Health: a 5-Week Dynamic Parallel Process Study[1:04:30] Resentment
‘You wish them dead and you’re drinking the poison’ – resentment harms the person holding it.
Reference: Forgiveness, Stress, and Health: a 5-Week Dynamic Parallel Process Study[1:05:20] Intentionality
Forgiveness is detoxifying and liberating but difficult – it takes intentionality (‘holding your thoughts captive’).
Reference:[1:06:45] Erica Kirk
Reference: ‘Erica Kirk came on stage and forgave the shooter’ – cited as a powerful example of forgiveness.
Reference: Erika Kirk on Husband Charlie’s Killer: ‘I Forgive Him’[1:07:50] Boundaries
Forgiveness does not mean forgetting; you can forgive and still set boundaries.
Reference:[1:09:47] Forgiveness & Diet
Closing: forgiveness is part of your ‘diet’ – cleansing your mind of toxic thinking, not just watching what you eat.
Reference: Forgiveness, Stress, and Health: a 5-Week Dynamic Parallel Process Study[1:09:24] Resentment & Disease States
Carrying resentment long-term can develop disease states – unforgiveness can lead to disease via chronic stress, cortisol, and inflammation.
Reference: Forgiveness, Stress, and Health: a 5-Week Dynamic Parallel Process Study[1:21] Liver Transplant & Autoimmune Disease
A friend’s autoimmune condition caused serious liver problems that required a liver transplant.
Reference: Liver transplantation in autoimmune liver diseases[4:33] Definition of Diet
‘Diet’ just means the foods we eat; the plans/actions people take (changing what/when/how they eat) are what most people picture.
Reference:[5:45] Weight Gain
You gained the weight over years, so expecting to lose it in a month is unrealistic; fast results tend to be short-lived and rebound.
Reference: A comparison of a ketogenic diet with a LowGI/nutrigenetic diet...[9:31] Kinds of Low-Carb Diets
Atkins, paleo, South Beach, keto, and carnivore are all variations of the same low-carb idea (reduce / modify / eliminate carbs), and they raise protein for satiety.
Reference: Diet Review: Ketogenic Diet for Weight Loss[10:30] Calories - Protein & Carbs
Protein and carbs are 4 calories per gram; fat is 9 – so ‘prioritizing fat’ can still leave you with a lot of calories.
Reference: Food and Nutrition Information Center[11:15] White-Out Diet
The old ‘white-out diet’ removed white/processed foods; industry now colors white bread brown and calls it whole wheat, and it reacts the same in the body.
Reference:[12:15] Glucose
The brain runs on glucose; the body stores extra glucose as glycogen in the liver, and once glycogen is full it starts storing fat.
Reference: Diet Review: Ketogenic Diet for Weight Loss[12:54] Cutting Carbs
Cutting carbs forces the body off glucose and onto fat, converting fat into ketones – which is ketosis.
Reference: The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation[14:00] Rapid Weight Loss
Pro: rapid weight loss because you cut an entire food category.
Reference: A comparison of a ketogenic diet with a LowGI/nutrigenetic diet...[14:20] Blood Sugar Control
Pro: better blood-sugar control because you’re not driving insulin spikes.
Reference: The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation[14:40] Low-Carb & Cardiovascular Health
Pro (flagged as uncertain – ‘put a pin in it’): low-carb may be good for cardiovascular health.
Reference: Impacts of carbohydrate-restricted diets on micronutrient intakes and status[15:15] Nutritional Deficiencies
Con: nutritional deficiencies – cutting fruits, vegetables, and legumes strips out vitamins, minerals, antioxidants.
Reference: Impacts of carbohydrate-restricted diets on micronutrient intakes and status[16:15] Elimination of Fiber
Con: fiber is almost eliminated; some ‘smarter’ low-carb diets add it back as ‘net’ or ‘non-impact’ carbs.
Reference: Expert consensus on nutrition and lower-carbohydrate diets[17:10] Keto Flu
Con: getting into ketosis brings low energy and brain fog early on (‘keto flu’).
Reference: How to Maintain Weight Loss After Keto[17:50] Bodybuilders
Analogy: bodybuilders carb-deplete then carb-load before a show and ‘blow up like a balloon.’
Reference: Peak Week Carbohydrate Manipulation Practices in Physique Athletes[18:23] Rebound Weight
Con: rebound weight gain if you don’t build better habits – restriction leads to gorging when you come off.
Reference: A comparison of a ketogenic diet with a LowGI/nutrigenetic diet...[19:45] What is Keto?
Keto is an extremely restrictive low-carb, high-fat diet that allows only small amounts of fruit/veg; target is 20-50 g of carbohydrates per day.
Reference: The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation[20:15] Average Carb Consumpton
The average person eats over 400 g of carbohydrates a day (about 1,600 calories from carbs).
Reference: Carbohydrate intake among adults aged 20 and over[20:30] Carbs on Keto
20 g of carbs x 4 calories = 80 calories from carbs per day on keto.
Reference: Food and Nutrition Information Center[22:29] Pro's of Keto Diet
Keto pros: weight loss, better blood-sugar control, appetite control (fuller longer), lower triglycerides, and possible cardiovascular benefit.
Reference: Ketosis, ketogenic diet and food intake control[23:20] Symptoms of Ketosis
Getting into ketosis causes fatigue, brain fog, and nausea early on (‘keto flu’).
Reference: How to Maintain Weight Loss After Keto[23:55] Abandoning Keto
Abandoning keto halfway is ‘even more problematic’ because you’re messing with the body’s metabolic state.
Reference: Ketogenic diet in clinical populations[24:41] Long-Term Keto Risks
Long-term keto risks: strain on heart and kidneys, rising saturated fat/cholesterol, and nutrient deficiencies.
Reference: Ketogenic diet in clinical populations[25:15] Keto Snack Foods
Keto snack products are bioengineered ‘frankenfoods’ – bars, chips, chicken shaped into potato chips – with artificial sweeteners, flavors, and colors.
Reference:[26:00] Strictness of Carnivore
Carnivore is stricter than keto: zero carbs, no fiber, no plants – essentially all meat and animal protein.
Reference: Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks[26:40] Carnivore & Eggs
Carnivore includes eggs (some say whites only, or ~6 whites to 1 yolk); the yolk carries zinc, lecithin, choline – good for the brain.
Reference:[27:15] Carnivore & Dairy
Carnivore allows very little dairy; removing dairy risks calcium deficiency and a hyperacidic state that’s bad for bone health.
Reference: Effects of the ketogenic diet on bone health[28:00] Pro's of Carnivore
Carnivore pros: simplicity (no counting), weight loss, and better blood sugar.
Reference: Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks[28:40] Humans are Omnivores
We are omnivores, not carnivores like lions; a lion’s physiology is built for meat, but humans need plants for nutrition.
Reference: Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks[29:40] Meat & Nutrition
A commenter claimed ‘you get all the nutrition you need from meat’ – Jason calls that ‘1000% false.’
Reference: Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks[30:00] Heme Iron
Meat provides heme iron, ‘a good type of iron.’
Reference: Dietary Heme Iron: A Review of Efficacy, Safety and Tolerability[31:29] No Fiber in Carnivore
Cons: no fiber alters gut-microbiome diversity and starves the good bacteria; if you do carnivore, take a probiotic and a fiber supplement.
Reference: Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks[32:45] Heart Risk
Con: heart risk from high red meat and saturated fat; the diet is too restrictive to sustain.
Reference: Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks[33:30] Ketosis Risks
Prolonged ketosis risks: nutrient deficiencies, hormone/cortisol disruption, possible liver or pancreas issues, and kidney stones.
Reference: Effects of the ketogenic diet on bone health: A systematic review[34:10] Ketosis & Acidity
‘According to the Cleveland Clinic, ketosis can increase acidity in the body, causing bone metabolism issues’ – i.e., bone loss.
Reference: Effects of the ketogenic diet on bone health: A systematic review[35:45] Intermittent Fasting
Intermittent fasting is about WHEN you eat more than what you eat (though food quality still matters); prioritize whole foods.
Reference: The Role of Intermittent Fasting on Metabolic Syndrome[36:30] Fasting Patterns
Common patterns: 16:8 (fast 16 hours, eat within 8) and 5:2 (eat normally 5 days, fast/severely restrict 2 days).
Reference: The Role of Intermittent Fasting on Metabolic Syndrome[38:30] Cutting Calorie Intake
Pro: restricting the eating window automatically cuts calorie intake – good for overeaters and snackers.
Reference: Intermittent fasting[39:15] Autophagy
IF promotes autophagy – clearing waste out of cells; an anti-aging process, like detoxifying a power plant.
Reference: Intermittent Fasting and Metabolic Health[39:50] Metabolic Health
IF improves metabolic health and stabilizes blood sugar.
Reference: Intermittent fasting[40:20] No Nutrient Deficiencies
No nutrient deficiency on IF as long as you eat balanced whole foods in the window (vs low-carb, which cuts food groups).
Reference: Intermittent fasting[40:55] Intermittent Fasting Symptoms
Cons: early headache/fatigue and hunger; tendency to overeat when the window opens; medication conflicts (diabetics); avoid if pregnant, breastfeeding, has an eating disorder, or is severely underweight.
Reference: Intermittent Fasting: Efficacy, Safety, and Its Impact[43:44] The Word Diet
‘The root word of diet is die – you have to kill something off,’ so you should ‘live it’ instead (credited to Doc Rob).
Reference: Origin and history of diet[45:15] The Mediterranean Diet
The Mediterranean diet is science-backed, drawn from studying long-lived societies (Greece, Italy, Spain).
Reference: The Mediterranean Diet, its Components, and Cardiovascular Disease[46:02] Mediterranean Diet Priotitizations
It prioritizes fruits, vegetables, seeds, nuts, legumes, and sprouts; healthy fats like olive oil; poultry and fish as primary proteins; and deprioritizes red meat and dairy.
Reference: Primary cardiovascular prevention by Mediterranean diet[46:50] Pros of Mediterranean Diet
Pros: metabolic health, blood-sugar/insulin control, cardiovascular health, cognitive function, and reduced systemic inflammation; not very restrictive; removes processed foods.
Reference: Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence[48:36] Higher Grocery Bills
Cons: higher grocery bills (fresh food costs more) and more meal-prep time.
Reference:[49:40] Grains on MD
Grains are allowed, but favor higher-fiber ancient grains (quinoa, amaranth); instant/one-minute rice becomes a simple carb that spikes blood sugar.
Reference: How many carbs do I need each day?[50:50] Plant Calcium
Plant calcium isn’t the ‘same type’ or as bioavailable as dairy calcium.
Reference: Bioavailability of Micronutrients From Nutrient-Dense Whole Foods[51:15] Dairy Deprioritization
Nutritional gap: because the diet deprioritizes dairy, you could end up low in calcium – hence a modified version adding some dairy plus more protein.
Reference: Bioavailability of Micronutrients From Nutrient-Dense Whole Foods[52:10] Mediterranean & Eggs
Mediterranean allows eggs; prioritize the whole egg/yolk (healthy fats, zinc, choline for brain) – don’t toss the yolk.
Reference: Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You?[52:50] Cholesterol
The old cholesterol fear was ‘a lie’ – dietary cholesterol in eggs doesn’t necessarily raise your blood cholesterol, and cholesterol is needed by every cell.
Reference: Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease[54:19] Chicken
Chicken – white meat vs dark: white meat is lower in calories, higher in protein, and lower in fat.
Reference: Chicken Breasts vs. Thighs: The Nutrition Explained[54:55] Red Meat
Red meat – beef vs bison: both are great, high in iron; bison has about the same protein but fewer calories and less fat, plus a bit more iron.
Reference: Nutrition Fact: Bison is Protein-Packed[55:25] Dairy Protein
Dairy protein – cottage cheese vs Greek yogurt: cottage cheese has higher protein but also higher calories, sodium, and lactose; Greek yogurt barely edges it out.
Reference: Cottage Cheese and Greek Yogurt Both Pack a Ton of Protein—So Which One Should You Pick?[55:55] Fish
Fish – salmon vs tuna: tuna is higher protein/lower fat but its tissue accumulates more heavy metals like mercury, so eat it sparingly; salmon is much higher in omega-3.
Reference: Is salmon or tuna healthier? There’s 2 major nutritional differences, dietitians say[57:02] Wild vs Farm Raised Salmon
Wild vs farm-raised salmon: wild eats a natural diet (krill, natural astaxanthin -> pink) in cleaner water; farmed sit in tanks/their own waste, get synthetic astaxanthin, and are fed pellets. Prefer wild.
Reference:[57:50] Starches
Sweet potato vs white potato: sweet is better for blood sugar (more fiber, beta-carotene -> vitamin A); white potato cooked then cooled forms resistant starch, has more potassium, and is good for athletes.
Reference: Why Sweet Potatoes Have a Lower Glycemic Index Than White Potatoes[58:25] Bodybuilders & Sweet Potatoes
Bodybuilders favor sweet potato (lower glycemic) during depletion; white potato (higher glycemic) for a pre-stage carb-up.
Reference: Why Sweet Potatoes Have a Lower Glycemic Index Than White Potatoes[59:32] Rice
White vs brown rice: it’s one grain – brown keeps the bran/germ (more fiber, nutrients, better blood sugar); white is stripped (easier to digest, faster-burning carb).
Reference: Brown rice versus white rice: A head-to-head comparison[59:37] Leafy Greens
Arugula vs spinach: spinach is a nutrient powerhouse but high in oxalates (which cut mineral absorption); arugula is lower-oxalate, so its minerals are better absorbed.
Reference: Bioavailability of Micronutrients From Nutrient-Dense Whole Foods