131: The Best and Worst Plants to Eat on an Animal-Based Diet (And How to Prepare Them)

You know, most people come to an animal based diet and assume the goal is to eliminate every plant from the plate. Honestly, I, I get it. When you've spent years being told that Kali's a superfood and you finally learn that it's loaded with oxalates and Goran, the pendulum can swing pretty hard. I know it did for me, but that's not the full picture.

You know, today I want to give you the nuanced version because the reality is that not all plants are created equal, and the blanket, uh, plants or bad steak leaves a lot on the table. Now, this is not a ProPlan episode, but it's also not an anti plant episode. It's a. It's a framework episode, how to think about plans strategically, and hopefully by the end you'll know which plans earn a place on your plate, which ones to treat with caution, and which ones to mostly leave behind.

Welcome to the Primal Shift Podcast. The thing here is there is a lot of nuance. There is a lot of personal or individual sensitivities. There is a, there are preparation methods to take into account. There are a lot of. Things that don't easily fit in a framework or in a, in a rigid framework, that is at least.

So my goal with this episode is to paint a somewhat flexible framework, one that you can use to get started, but one that allows you to modify. Change things as you go, as you learn more about how your body responds to individual plants. And I'm gonna give you some specific example of plants that are, that fall into the good category that I don't tolerate very well, and some plants that fall into the absolutely not so good category that I seem to be tolerating significantly better.

But nonetheless. Talking about a framework. Having a framework, a starting point is very useful If you're new to animal-based eating or if you've realized that whatever you're doing right now isn't working and you need to change something, but you don't quite know how to do that. Um, before we get into all of that, you know, let's just make one thing clear.

You know, plants aren't health foods, plants don't want to be eaten. That's really the starting point. That's the realization you need to have. It's also true that animals don't want to be eaten, but unlike animals, plants typically don't run or have teeth to defend themselves. You know, they cannot run from the predator that is the human being or the another animal.

So they evolved using chemical defenses. Uh, toxins, antinutrients, enzyme inhibitors, inflammatory proteins, et cetera, and those aren't in plants in trace amounts, in some cases, or in, in some plants. They're significant enough to cause real physiological harm. And some of the key compounds that I'm sure you've heard about, but just to reiterate it so we all on the same page are oxalates.

You know, they bind minerals like calcium and magnesium and they can accumulate in kidneys and soft tissue. So if you have kidney stones or you know, joint pain, et cetera, those could be caused by oxalates. Lectins is another great example and they can damage the gut lining. They can contribute to leaky gut, they interfere with nutrient absorption.

Et cetera. Phytates is another one that, uh, blocks the absorption of zinc, iron, and magnesium. So another anti nutrient literally. Then there are rogens, they interfere with thyroid hormone production and they're specifically found in kale and spinach and brassica like broccoli, and there are a lot of them in those.

Specific plants. And then there are protease inhibitors. So they, as the name implies, disrupt protein digestion. And those are only what I want, 2, 3, 4, 5 out of a dozen or more antinutrients and plant toxins that we know that might be even some that we don't know yet. And a few of the things, a few of the factors that are important are dosing, obviously.

And your individual tolerance. And that can be different, you know, for anybody. And so some people might respond incredibly negatively to oxalates while others respond more to lectins. So it, again, that goes back to, you know, make adjusting the framework to make it work for you. Another thing that's. Fair to say is that someone with a healthy gut and the and robust metabolic function can likely handle plants better or a specific plant load better than someone with a leaky gut and autoimmune issues.

Now, that doesn't necessarily mean if you're metabolically healthy and have a healthy gut that you should be eating a lot of plants. It likely means that you can get away with significantly more than someone else, which is likely the reason why I tend to be able to get away with certain things that someone else cannot, not.

Just because you can get away with something doesn't necessarily mean you should, and you have to. That's another nuance to keep into, to keep in consideration. Now, I think about plants and toxicity, uh, as a spectrum. And because, and not all plans, not all. What I mean by that is that not all plants sit in the same category.

So I like to think of a, think of plans of a, uh, I put them in a four tier system roughly once, that I can eat freely, once that I can eat in moderation, once that, uh, one category, uh, for plants that I eat occasionally and then others to completely avoid. Now again, my, the way I categor categorize those plans might be different to how you do so in this episode.

I'm gonna share with you my starting point. That's how I started. And then I point out where and how I modified and why. That is. The key variables that determine where plant, where a plant lands in those four categories is the concentration of antinutrients and seeds and the skin usually carry the most antinutrients.

So by deeding and removing the skin or peeling the plant, you remove in many cases a lot of the antinutrients. The second category is whether, or the second factor is whether a preparation can neutralize the worst offender. So can I soak, ferment, uh, peel, heat, et cetera to remove a lot of the antinutrients metabolic health and gut health.

We talked about this already, and then how much you are eating and how often. That's also a major factor I can get away with eating. Sourdough once a week and not, not even notice if I eat it every day, I notice the negative impact that, you know, the grains in the sourdough have on my overall health. And so the general hierarchy, from least to most problematic as I see it. We have to interrupt this episode for an important message from your feet.

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Number one. On, on the top of it.

Uh, ripe low seed fruits like berries, avocados, olives, coconut s the last couple day. Sound like veggies, but they're technically fruits. Number next, uh, step in the hierarchy would be the peeled and de seeded veggies. So those, those include all the squashes, like, you know, cucumber, zucchini, classic squash, pumpkins, et cetera.

All of those would fall into that category. Then there are tubers, like potatoes, sweet potatoes, yams especially, or. Especially when properly prepared and we'll talk about preparation methods, what I mean in the context of tubers. Um, they then, then there are fermentable vegetables like cabbage, onion, garlic.

It's very context dependent. So those are not usually the ones that you know, that I would recommend you, you eat a lot. The fermentation can make a meaningful difference. And then there are leafy greens and brassicas like kale, spinach, broccoli, you know, the health foods that aren't really. And then in the last bucket are grains, legumes, seeds, and nuts.

Now here is the nuance. I tend to tolerate some of those much better. Then, for example, uh, potatoes, even when prepared properly, I can eat more sourdough bread than potatoes without noticing the negative impact. Or there are negative impact. And so let's dive right into it and talk about each of those buckets and what they specifically entail and why.

And so the past, the best plants arguably for an animal based diet are sweet fruits. And I would say that berries are probably very much on top of that. You know, strawberries, raspberries, blueberries, blackberries, they have a fairly low glycemic index, meaning they're low in sugar and they have. They have a fairly low anti nutrient content.

They have antioxidants. You know, if you're into that. The caveat is that raspberries do have oxalates, you know, to varying degrees. So if you are dealing with oxalate issues with kidney stones, et cetera, kidney issues, leaky gut, et cetera, I would probably not indulge in raspberries too much. Blueberries, you know, might be the better option for your strawberries rather than raspberries.

Next one up are avocados, olives, you know, coconut, those, you know, fruits that don't sound like fruits. They are, um, very high in fat. Typically they're relatively low in sugar or no sugar at all, and they have minimal toxin load. Obviously don't eat the seed of the, the avocado, but nobody does anywhere or the peel.

You know, those would be still fairly high in toxins. But the flesh itself is relatively low in toxins, uh, low in, in, in carbs, and those are generally some of the best fruits that don't sound like fruits that you can have on an animal based diet. I really love avocados, even though they, they're not grown here in Georgia.

Um, I like coconuts and I like olives as well. Sweet fruits, you know, are also fine. Typically, the sweetness of a fruit is an indication that the plants want you to eat it. You know? That's why they are sweet. They look delicious. The plant really wants you to eat them and then poop out the seeds somewhere else so that the plant can proliferate.

That's the, that's the the purpose of Sweet Fruit. And most people do fairly well with 'em. You know, I can have apples and, and, and oranges and all of those things without any negative impact. Now, they might raise your blood sugar, they might cause a spike in blood sugar. That is true. So if you're, you know, diabetic or pre-diabetic, maybe the sweetest of the fruits are not necessarily ideal.

But if you consume the whole fruit, rather drinking just the, the juice. You know, you still get some of the fiber that slows down, uh, the, the conversion from the carbs in the fruit, you know, to glucose and then cause a lower, relatively speaking blood sugar spike. Not that you know, you need fiber for digestion, but fiber does slow down.

That can conversion and that can be beneficial if, uh, if you wanna. Consume sweet fruits. Now with bananas. There is one caveat that I should point out is ripe bananas are fine. Bananas that have not ripened yet contain higher amounts of lectins. I know that antinutrients that can cause issues so ripe is generally is.

Better. One thing that doesn't really fall into either the animal or plant-based category per se, is raw honey. You know that that's an entirely different category, but since we're talking about sweet stuff, raw honey is typically fine. Uh, even if you are, if you have blood sugar issues based on the studies I've seen, raw honey can actually be quite beneficial.

And it doesn't mean you should be eating a gallon of honey every day, you know, instead of protein and fat, but you can have honey. Um, even if you have blood sugar issues and because it's not only the sugar in the honey there lot of trace minerals and, and other elements that are beneficial overall. I like honey.

We have our own bees, so we produce our own honey and we, we, we do eat it quite a bit. Next up our peeled and des seeded veggies, so your cucumbers, your zucchinis, your squashes, et cetera. If you remove the skin and the seeds, then you remove also most of the toxin load. And, you know, we have pumpkins, we have zucchinis, we have, you know, there are, you know, tools out there, especially if you're into zucchini or, or cucumbers, et cetera, that you can dee them like with, you know, one step, you know, seed are gone, um, fairly easy.

Peeling obviously is relatively easy as well, and then you just slice them or do whatever with it. And, you know, they're, they're not, not a source of nutrients per se, but they're flavor, you know, they're a side they, you know, can fill you up. You know, if, if you maybe want to, you know, reduce the amount of, of food you eat overall, like I'm a big eater, you know, um, and I not, I don't always need, you know, all of the food that I eat, but I do it anyway.

And if you fall into that category, you know, having some of those harmless plants as a side can be beneficial. Next one up are tubers, and here preparation is incredibly important. You know, potatoes specifically have most of their antinutrients in the skin because that's the part that protects the tube, the inside of it from the elements.

Because tubers are in the ground, so they need a very, very good barrier. And that is the skin and that has a lot of those antinutrients. You absolutely, there is no reason you should never, ever. Consume potatoes with the skin on or, or most other tubers, peel them, you know, get rid of those antinutrients, there's no benefit in eating that stuff.

And then they're always also best when cooked. You know, don't eat raw tubers, specifically potatoes. I mean, you probably notice eating a raw potato, not a good thing. Um, so cooking them, I would cook all of the tubers, you know, be it. You know, carrots or, you know, beets obviously, and, and, and parsnips, you know, cook them properly.

That reduces their anti nutrient load even further. You know, with potatoes in particular and with most other things, really a tubers as well, you can ferment them, you know, just in a simple saline, saline solution, 2.5% saline solution, ferment them, um, for a couple of days, and that further reduces their glycemic index as well as their anti nutrient count.

And when combined with peeling them. They can be quite compatible with an animal-based diet. Now, not as a daily staple necessarily, but as a useful tool. I mentioned before I alluded to it, that if I eat too many potatoes, I my, my stomach doesn't feel right. And so I can have them in moderation on occasion, but not as a daily staple.

Um. You know, white rice is maybe something that's not a tuber, obviously it's more of a grain, but white rice can also be, some people tolerate it. Well, again, for me in moderation, I cannot have too much, uh, white rice. But if you do consume rice, soaking white rice is better than brown rice that comes with the brand, because that's where most of the antinutrients live.

So I, um, you know, I, I don't buy into the, you know, brown rice is better because it has, you know, fiber. It also has a lot of the antinutrients that cause more damage than the fiber does good. If fiber does any good at all, so white rice soak properly overnight, discard, discard the water, and then, um, cook it in, in clean water.

That's, you know, something that you can do. Again, test it out, see how you, how you tolerate it. I don't tolerate it in greater amount. Mushrooms, you know, they're technically fungi. They're not plants, but worth including, you know. That's also something, you know, you have to, you have to, you have to test it and see how you respond to it.

I do fine with, uh, most mushrooms, you know, when properly cooked, et cetera. But I wouldn't eat it on a, as a at a daily staple. They are, you know, toxins and there are other toxins than you would find in regular, in vegetables. But nonetheless, um, it really depends on your individual, um, tolerance and sensitivities.

Now let's talk about some of the worst plans. We've talked about the good ones. Now we talk about some of the likely not so good ones. And leafy greens, you know, are the sacred cows of the wellness world, but they're really for, for the most part, some of the worst. Plants you can eat. Now, there are some exceptions there.

The things that I would absolutely not eat are kale, spinach, and char. You know, there are, I know consistently push the superfoods, but there are some of the worst offenders they have some of the worst oxalates levels and oxalates you cannot mitigate. That's the one new antinutrients that there is no way known to human to mitigate.

Meaning to remove. By cooking, by fermenting, by sprouting, whatever. Oxalates won't go away. Maybe at some point in the future we'll find a way. But as of right now, they, you know, they accumulate, they bind minerals and they contribute to kidney stones. And so if you have kidney stones already, or someone in the family with kidney stones, chances are they got 'em from oxalates in your food and not from, you know, eating meat and, and a lot of salt and.

So those, I would, I would just, you know, avoid, you know, same goes with, you know, with, with brassicas like broccoli and cauliflower, they're usually, you know, nothing good comes with them. You know, they're full of nitrogens. They compete with iotine, uptake, uptake, and they can suppress thyroid function. And this is especially relevant for anyone already dealing with thyroid issues, needless to say.

The good news is that cooking significantly reduces, at least the tro chance, not the oxalates. Uh, but if you eat broccoli, uh. Cook it. You know, never ever eat that crap raw or put it in a juice, in a raw juice or whatever. You just get the full, uh, toxic load. And as a rule of thumb, I stay away from leafy greens.

Now, lettuce is somewhat of an exception to that, not that I'm a huge fan of lettuce. But lettuce is arguably among the leafy greens, the least problematic ones. If you like, you know, a spring lettuce or whatever, and some, you know, I don't know, with meat on top or shrimp on top, or salmon or what have you, by all means, you know, have your lettuce, uh, just don't make it.

Spinach, kale, and, you know, those type of leafy greens that are full of, of oxalates. Nitrates is another example of likely problematic. Plants and nitrates include, you know, tomatoes, peppers, egg plants. They are, they contain a lot of lectins. Soine and other alkaloids that are gut irritating for a meaningful subset of people.

You know, this is not just, oh, you know, one in a million is sensitive to those. No, most people I would argue are, and you really have to pay attention. Now, Soine, if you've never heard about this, is natural pesticide and that's concentrated and so often as other antinutrients as well, or toxins as well in the skin and in the seeds.

So if you make, if you grow tomatoes like we do, you know, removing the seeds. Um, removes a lot of the problems. Now, if you remove the skin and the seeds from a tomato, there's not really anything left. So we typically, uh, when we eat tomatoes, we remove the skin. Uh, sorry, we remove the seeds, but we leave the skin on.

Again, that works based on our sensitivity and tolerance. If it might not work for you, but that's worth experimenting with, at least generally speaking, I've noticed that I do well, really well with peppers. Surprisingly, um, I can have peppers every day. I really like, I've come to like jalapenos, we grow them ourselves, even with the seeds of the jalapenos now.

True. We don't eat the jalapenos every single day with every single meal. They're seasonal, so, you know, it's somewhat limited. Even though we can, or we, uh, we, we can them. So we have them for longer, but it's not something that we eat in huge amounts. But the amounts that we do eat, we seem to be doing fairly well.

Even though I should say the part that's spicy of the jalapeno, the seeds, that's really the plant telling you, don't eat me. You know? So if you think about that, you know, it makes a whole lot of sense. And if you're sensitive, if you're not in top metabolic health, if, if your gut health is not. Top notch, maybe removing nitrates altogether is probably a very smart idea.

Next up are grains. I mean, those are really the kryptonite of most healthy diets, including paleo and obviously carnivore, ultra animal based. So grains are very problematic, and that includes, you know, the wheats, uh, wheat, oats, corn, rye, barley, rice for that matter, which we talked about before. And the reason or the, some of the main issues with grains are the lectins, you know, particularly what's called wheat term, uh, glutenin, uh, phytates and gluten obviously.

And gluten isn't just a problem or a celiac issue. It's an intestinal permeability issue for much of the broader population. So even if you don't have celiac disease and you don't get a, a full-blown immune system response to eating or being exposed to gluten, your gut is likely gonna respond. Now, the good news is, or the bad news, is where you know the brand.

Of that seed is where most of the antinutrients live, and so that's one of the examples why white rice is lower risk than brown rice. Also fermentation. So if you do sourdough properly, it degrades a significant portion of the gluten and phytates. The problem is that most commercial sourdough isn't fermented long enough to matter.

So if you buy sourdough bread in the store, it's likely gonna be as problematic as regular bread. But if you make it at home like you know Cassie does, where she double ferments sourdough over several days, then there is a good chance that it's significantly more compatible with your health in your dietary framework than otherwise.

Now that doesn't mean eating bread every day is a good idea. It is not. You can probably have some without negative impact, and I've noticed that having sourdough maybe once a week, maybe twice a week, I can handle without noticing any negative side effects. If I have more, I do notice it, and so. You know, gotta play with it.

But processing preparation matters a lot for those highly problematic types of plants. Legumes is another great example. You know, beans, lentil soy, peanuts, chickpeas, et cetera. They're also very high in lectins and high in phytates and soy in particular, you know, is also an endocrine disruptor. It's a, it's phytoestrogen, as you've might have heard already.

Been following me for a while, uh, mimic the sex hormone estrogen in the body. And that's not a good thing. That's especially relevant for men and for kids, but also for women. You know, you didn't need, you don't need fake estrogen in your body coming from plants, you know? And so. But if you soak and if you cook the grains, that reduces lectins significantly, but it doesn't eliminate them.

Fermenting reduces lectins and gluten, but it doesn't completely eliminate them. What I, the way I see it is I categorically exclude soy from our, we all do. We don't eat soy. We seem to be doing fine with peanuts in cer in certain amounts, and with peanut butter. Um, the rest, we don't really eat once a year for Costa Rica National Day, we.

Eat a, a dish that's contains beans. Beans that we grow in our garden that our daughter grows. So that's a one a year in our occurrence celebrating Costa Rica. National Day or Independence Day. Uh, soy is completely off limits, mostly because of the phytoestrogens. And peanuts, you know, we seem to be doing fine in limited amounts.

Same goes for nuts and seeds, you know, with nut trees now on our property and we'll probably eat some of that. Um, we eat some, you know, nuts occasionally, like, you know, just a handful of, of mixed nuts or whatever. Um, but it's not something. That most people do well with, and there is really no need. There is nothing in nuts that you particularly need to be honest.

You know, if you have it for a snack every so often, you know it's probably fine. But listen to your body. If you feel like your digestive system changes after eating nuts like it does for our little one, there is your telltale. You know, don't eat nuts. Now let's talk about preparation a little bit, um, because that's one nuance that most people skip.

And it's super important if you want to make certain plants a part of your diet. If you say, you know what, don't care for them. Don't bother. But most people, they wanna eat certain plants. They ought to learn how to process them. So they make them more compatible with the physiology. And the six methods, I think that matter that you gotta, that you gotta learn.

And some of them are super easy because you've probably done it already. And number one is peeling at de seeding. You know, just remove the most toxic parts of the plant, you know, tomato, remove the seeds, at least you know. If you make a squash, you know, peel the squash. I mean, you probably don't eat the, the skin of a, of a squash anyway, but peel it and remove the skins.

Um, fermenting, you know, that's something that takes longer. That requires some expertise, some learning has a learning curve to it, but it significant, it degrades the phytates. It improves mineral absorption or the mineral blocking and it reduces the glycemic index. And all of this is a good thing. So we ferment.

Sourdough meaning grains. We ferment potatoes and it's, it, it takes a little bit. It's not fast food, but fast food is a good, anyway, it's slow food, but it's, it's better food at the end of the day. Healthier doesn't mean he, but healthier. Soaking is another thing, and we do it with rice in particular. You know, if you have beans or whatever, same applies to beans, you know, soak them overnight, discard the water, and then cook them.

With fresh water that's super useful for all types of legumes and you know, grains as well. Sprouting, you know, that again, segregates, certain antinutrients like Tite and protease inhibitors, you know, if you're into like eating, you know, grains or whatever and you sprout them or even beans and sprout them first, you are way ahead of the game and you could potentially make them part of your diet.

Heating and cooking, I mean, that's obvious. In many cases, but not for everyone. You know, eating raw veggies in many cases is a, a terrible idea. It's the, because those veggies contain the most amount of antinutrients and toxins overall. If you cook and heat them, specifically tubers, you remove and destroy a lot of those heat sensitive antinutrients and including the nutrients in brassica.

So no raw. Smoothies, no raw veggies, you know, cook them first properly. You know, you're not a cow and you're not a rabbit. Milling is another example that, you know, for example, removes the brand layer where most of the grain antinutrients are concentrated. And so that's also again, why white rice is better than brown rice.

Now, the caveat with all of those processing methods is that none of these. Remove or eliminate a hundred percent of plant toxins. They reduce the load, but they don't remove them completely. The goal should be, in my opinion, to reduce the toxic load down to a level that matches your metabolic health, so down to a level that your body can handle if you choose to include certain plants on your animal-based diet.

If you're currently dealing with gut issues, with autoimmunity, with metabolic disease, et cetera, you know, the preparation methods doesn't change my recommendation in the sense of, you know, minimize plants, remove plants from your diet unless you're in a, until you're in a position where you can handle some of the toxic load.

And also just because you can handle a toxic load doesn't necessarily mean you have to. Because if you think about it, we get exposed to so many toxins, environmental toxins from the air, from, you know, skincare products, from clothing, from laundry detergent, from all, all around us. There is toxicity that our body has to handle and deal with.

Plants or food in general is the one thing that we have much more under control than the air that we breathe or, you know, maybe the environment we live in. And so it's easier to cut out or reduce your toxic load from there than it is, you know, doing something else. And what I'm trying to say here is that nutrition is a very powerful lever.

You know, if, if, if you are not in tippy top shape. Maybe adjust your diet first before trying to tackle, you know, air quality issues in, in other things. You know, it's, it's a fairly low hanging fruit, pun intended. And another thing that I wanna point out and reiterate is that the same food, you know, can be fine for one person and problematic for another.

And I give you one example from the animal based world. You know, if you're in an animal based diet. Chances are you consume raw dairy, maybe, or you've heard that raw dairy is so good because a lot of influencers, you know, swear by it. I cannot have raw dairy, I cannot have any dairy in, in only in very small amounts.

And I notice that if I, if I drink milk and it can be the best A to a to grass fat milk from, you know, regenerative waste, dairy cows, et cetera, my body order changes and not for the better. You know, if I cut out dairy. I don't have to use deodorant. Now, one could argue, well, maybe, you know, human should, should stink to a degree.

I don't know that to be true or not to be true, but I kind of lean towards not smelling bad is better. Also from a, you know, ancestor perspective doesn't attract predators quite as much. You know, then if I don't smell. I mean, I smell always, but if it's more neutral, it's probably better for overall survival in the wild than smelling, you know, more distinctively.

And so that's an example of, you know, that raw dairy might work for many, it doesn't for me. On the other hand, nitrates and tomatoes and peppers in particular, I can have, I mean, I'm not eating, you know, a, a pound of peppers every day, but the, you know, smaller amounts that I have during growing season, almost on a daily basis, I seem to be doing fine.

Again, personal, you know, differences, nuance, tolerances, all of that matter. You have to experiment. Listen to your body and find out what works for you. Now, if you wanna. If you wanna have some sort of a practical self-testing protocol, you know, eliminate a suspected food for three to four weeks, you know, because some reactions really take a while to clear.

If I stop drinking dairy, it takes me a while to stop smelling, and it also takes me a while to start smelling when I start drinking dairy again. So. You have to give it some time and then, you know, reduce whatever you've eliminated on its own and pay attention for the next 48 to 72 hours, not just the immediate symptoms, and pay specific attention to, you know, digestive systems, maybe.

Shifts in energy levels, skin changes, sleep quality, mood. You know, don't rely on on how something tastes or how healthy you've been told it is. Really listen to your body and to wrap this episode up because it's been long enough already. Um, the bottom line here really is, you know, the question shouldn't be, should I eat plants or not?

It's which plants, how much and how prepared. Based on that, you can build your own foundation. Hopefully what I told you today can guide, you can be your general framework, and from there you kind of, you know, experiment. Just keep in mind that the foundation always stays the same muscle meat from ruminants, organs, eggs, wild caught seafood, you know, animal fats, and then plants play as a porting role.

You know, flavor, variety. Cultural connection, strategic carbs maybe for athletes, and then interior choices by toxin load, you know, the fruit and peel vegetables before leafy greens and legumes, et cetera. And figure out how to prepare some of those things that are more on the toxic side to see if you can make them a part of your diet without any negative impact.

Now if you found this episode useful, share with someone who still thinks kale smoothies are a health food. They are not. And uh, if you want. To download my animal based diet guide. You know, I leave a link down in the show notes. Um, it's a PDF that goes through all of those categories with all of the details I've mentioned, even more so than what I could cover in this episode.

So download it, check it out, and uh, use it as a framework. And let me know what do you think, how it's been working for you. If you're watching this or listening to this on a platform, supporting comments, leave a comment, subscribe, stick around, share. All of this helps others find this episode as well. I appreciate it and I'll see you in the next one.