 I know some people are probably thinking because we're talking about butters and oils and going and they're probably like freaking out a little bit like, Oh my God, that's so calorie dense and you could overeat. But here's the thing where you get in trouble with all these things is people add that to an already high processed food diet and over consuming. And then they're also having oils and butters and stuff on their food. If you were eating from this list and that is your source of fat, you're going to be fine. Yes, they really are going to be fine. Especially if you eat your protein first, right? Yes. Then you're going to be absolutely okay. Yeah. And as long as you're not drinking your olive oil and, you know, eating cubes of butter for a snack, you literally going to be fine. All right. Check this out. Here's what we're going to talk about today. The best foods you can eat for your physique. You know, this is based off of our experience training clients. These foods tend to lead to great outcomes. So I think we should list them out. I think we constantly on the show tell people that, you know, we would just advise clients eating whole foods. And we push people away from the process and just doing that alone. They would get in great shape and all the results that they would have. But what we haven't done before is give a list of our some of our favorite proteins, fats, carbs and what foods would we like encourage our clients or personally our cell seat. And so I'm actually really excited to have this because the list as we are building is literally like these are all the foods that I rotate through like competing. Yes. Yes. In fact, uh, the idea was let's make a list of, you know, a short, a relatively short list, but give people still varieties. Like we listed 14, 14 foods that literally now you don't have to do this. And we know that life is includes more variety and whatever. But if you did just stick to these foods here, you'd have a very good diet. In fact, if you just stick to these foods here, you, you without counting calories or anything like that, you're probably going to end up relatively lean, relatively fit because they're so nutrient dense. They produce satiety and they're very valuable. Especially if it's not, yeah, sometimes it's just nice to not have a ton of options. You know, it's really limited. So you can stay focused in the simplicity. A lot of times when in terms of like, uh, me approaching something to just like grasp my head around it, especially if you still follow some of the principles that we talk about, like, for example, eating your protein first, thank you. So if you, if you recall some of the other things we talk about, as far as advice to our clients, one of those being like not giving them limitations saying you can't or can't have this like and just saying, okay, when you sit down and you eat, eat the protein first and then allow that to dictate how much of the other stuff that you eat. I think that'll make you paired with these foods. I'll, I'll take the challenge that you'll get in some of the best shape you've ever been in just sticking to this. Absolutely a hundred percent. And I, even now, these are, these are largely the foods that I tend to eat and stick to. And, and here's the criteria. So the criteria just before we get into these foods was these foods have to be easily accessible, relatively easily accessible for the most part of almost all of them easily digestible for most people. Okay. So there's like one food on here where you might have an issue with digestively, but for the most part, all these foods for most people can digest them very easily, relatively inexpensive. So what we didn't want to do is list some weird, you know, tropical fruit that, you know, you can barely find it, whatever that, you know, we want to let exotic size. Yeah. Like realistic, accessible, nutrient dense, healthy, and taste good. And these foods all taste good. So we're going to start with the proteins, the foods that make up kind of that protein category. And number one, all this has to be eggs. Absolutely has to be eggs. It is one of the world's most perfect proteins. This is scientists have said this for a long time. The amino acid profile is incredible, meaning if you, we all know that if you eat a high protein diet, the protein sources don't make that big of a difference. But if you don't eat a super high protein diet, the sources make a big difference. Egg proteins stimulate muscle protein synthesis, typically more than other proteins. Also whole eggs, the yolk in particular is full of natural cholesterol, which is great for strength and recovery. It's not bad for you. That's what they used to say. But now we know that's not true and packed full of nutrients, including choline, which now they're starting to say should be an essential, should be declared an essential nutrient. Exceptionally great for the brain. So eggs, eggs for sure. Now, what are some of your favorite ways to eat eggs? Are you somebody who will, you know, hard boil them, snack on them through the day? Are you somebody who will scramble them up and overeat? Like, how do you like to make eggs? There is no way I don't like eggs. I like them all, but my favorite is hard boiled. It's so convenient. Boiled, yeah. Like I said, yeah, for snacks and things, you know, to constantly have that accessibility to it. I think that's a great way to use it. So I want to combine this one with the second one because of how I utilize my eggs. The only drawback, I would say of eggs is even though it's it's this perfect balance, it takes a lot of them to get a high protein meal. Yeah, you have to be like, you know, between four to six, right, depending on your. And that's and that's still not a high protein meal. That would be a good protein, right? Not high, not 40, 50 grams. Like you want 40, 50 grams, you're having to eat seven, eight, eight to get up there. So and most people don't eat seven or eight eggs. So the second source of protein is your meat source, right? So your your chicken, your steak, your ground turkey, beef, like these are fish, right? So all those are. And so what I like to do is since those are traditionally ate at lunch and dinner, I love to always save some of that meat and put it in a scramble in the morning time, because most people when they cook, there's always like a little bit of leftovers. And so Katrina and I, when we prepare our dinner, any of these meats, we always choose from that, we always over prepare for what we need for dinner, because we take that leftover and then I'll make it into a. You combine it. Yes. Yeah. Have you ever had you ever had smoked salmon with eggs? Really good. Like what they call locks or whatever. Exceptionally good. Um, animal proteins or animal sources of proteins like chicken, beef, pork, fish, very, very high quality protein and animal meats are the most nutrient dense foods you'll find on the planet. Now some people may be like, well, I thought it was the goji berry or the whatever. No, you can literally, I'm not recommending this. This is not what I don't think this is ideal. However, if you were stuck on an island and you had to pick one food to eat for the next six months and not die, it would have to be an animal meat. You could literally go steak. I'm just going to eat steak and you would not likely, very likely or very unlikely, I should say, to have any nutrient deficiencies. You can't do that with any other single food and that's because it's so nutrient dense with the B vitamins and iron and everything else in there and people say, well, what about vitamin C? Fresh meat, buy it. So when you have fresh meat, it is anti scurvy, meaning that if you eat fresh meat, it does help solve scurvy and studies have shown this. So it is phenomenally nutrient dense. And of course, it's hard to find a protein source that's more concentrated, easier, better than these animal sources. Nothing's really more bioavailable. It's like it's all the work has been done for you and you're now reaping that from the animal and extremely satiating to very because of because of the high protein and fat that's in most meats, then you're also going to feel full and good after you eat that meal. And that's part of the trick and strategy of making sure you eat that first. And this is one of those things that again, I didn't have to tell clients, you know, how many ounces exactly they needed to have it or what they couldn't eat. I don't have any of these carbohydrates. It was like literally just make sure we're getting a good source of protein and eat that first and all the other stuff started to fall off. Yeah, I would tell clients, depending on what their protein goals were, you know, make sure you eat 30 grams of protein in your meal first and then eat the rest. And all of them were like, I can't finish the rest of the meal when I do it that way. And that's it. And it's not even, you're not even trying, you're not even trying to cut calories. But you also, I want to emphasize this, get the nutrients that you need. Because one of the problems with eating less is you also get less nutrients, but not if you eat nutrient dense foods. Animal meats are the most nutrient dense foods you can find on the planet or some of the most. All right, the next one, this is the only food, one of the only foods in the list that you may have an issue digesting. But if you don't, it's a superfood. And I know there's been a lot of propaganda and information totally, it's all garbage. The truth is, this is a superfood and it's whole milk, whole milk, especially well sourced whole milk like raw milk from healthy cows, for example, is exceptionally healthy for you. So long as you can tolerate, I can't have dairy. So this is not for me. But if you can tolerate dairy, you have an excellent source of fat, protein, you even have some sugars in whole milk. In fact, there was a study that compared milk to protein shake for recovery and protein synthesis and they found identical. I think it was actually chocolate milk, they did it with it. Yeah, just because of the extra sugar, you know. But whole milk is exceptional, it's cheap, you drink it, it's got nutrients in it. And I say whole milk because studies are showing that fat free milk, in the 80s and 90s, a lot of kids and families drink fat free milk because we were told that was really bad for you. Turns out, fat free milk actually resulted in people having issues with bone strength and density and stuff like that because you need the fats to absorb the fat soluble nutrients. You're left with just with the lactose at that point. Yeah, no, yeah, you get lactose and protein and none of these fats help you absorb fat, you know, soluble. Do you know the statistics on people that actually have an intolerance to milk, but if they were to actually eat drink raw milk with the natural digestive enzymes that are in it, that they end up in a cooking out of it when you homogenize and pasteurize it. Yeah, so what happens is how many people actually would probably be okay with they had that source. It's a sizable minority, it's not a majority, but what happens with milk is you have lactose in there. And so a lot of people who can't tolerate milk, it's the lactose that they have issues with breaking down. Raw milk from healthy cows, right good, well sourced contains some of the lactase enzyme already in there. And so it's easier to digest for some people. Now another thing you can do is you could also take a lactase pill, which is just the enzyme, very cheap, by the way, you can buy them at the store and then have milk and you're totally fine. I'm intolerant to I haven't intolerance to dairy proteins, so I can have lactose free milk all stuff and it would still bother me. So some there's a nice chunk of people that no matter what they can't do dairy and I've also our goat milk is an option for people for some people. Yeah, yeah, in terms of an alternative that they can actually digest better. Right. Maps anabolic maps aesthetic maps performance and kettlebell for aesthetics, the sexy athlete modification and the bup builder blueprint. OK, so that's all in the RGB bundle. That's 50% off. And then maps suspension is a suspension trainer workout program. So if you're interested in the 50% off, go to maps fitness products calm and then use the coupon code July 50 July 50 with no space for the 50% off discount. All right, here comes a show. So let's get to the vegetables. OK, now a lot of people we are told or mainstream media or fitness nutrition media, that kind of stuff will say vegetables are the best sources of nutrients. In some cases, yes, but really what you're getting with vegetables, we're really getting with vegetables are fibers digestibility. It helps things move through the body. You're not getting you are getting some nutrients. I'm not going to say that you aren't. There are some nutrients found in vegetables that are pretty cool. But really what you're looking for are easily digestible vegetables that help you process the proteins or whatever that you ate. And so the first one in this category of vegetables are leafy greens. And if you want to make it very digestible, you cook them. OK, raw leafy greens are harder to digest than like boiled spinach, for example, which you could really boil it down, eat a lot of spinach in a small amount, add that to your protein meal, especially if you're eating high protein, you know, tends to bog you down and you're digestible. You've ever seen how much a massive box like this much. Yeah, you cook the spinach and it comes down to like the tiniest serving. So but I mean, awesome though, how it becomes super dense, easy for you to digest versus trying to chew on that raw. What is what is the difference between because I know that the wasn't didn't they do something one time where they actually had people eating a ton of raw vegetables and they had all kinds of adverse effects of it because they couldn't digest it. Yeah, so there's there anti nutrients and defense mechanisms presented in plants to prevent. So plants can't run away like animals can right and they can't bite you or whatever some of them can't Muslim can't. And the way that they create defenses is they produce compounds that make them hard to digest. Okay, now the way around that is you cook them, you cook them very well. And what that does is predigest them so that you can digest the food very now isn't that the angle that the hardcore carnivore meat eaters they use that as like the big like why plants are so bad is because they have a lot of toxins. But once you cook that you pretty much eliminate you get rid of a lot of them and humans have been eating, you know, vegetables for a long time. And most people have no problem consuming vegetables. There is a small percentage of people have immune reactions to almost everything. In which case, carnivore diet is only time I think it's appropriate. But for most people, there's lots of benefit from consuming these foods. Leafy greens has to be number one. The second one is asparagus well cooked asparagus. I like to put them in the oven, grill them. They're they're easy to digest for most people. They taste good. And bodybuilders like them because they have a little bit of a diuretic effect. Okay, so bodybuilders like them because they help get water out of the body. It's not a huge effect. But this is why you'll see bodybuilders often eaten asparagus. I always that was like my thing. It's a natural diuretic. I don't remember what the number was you think it's a small effect. I think it's pretty well small in comparison to actual diuretics like you're not going to eat a bunch of asparagus and then get, you know, cramp up from losing, you know, it's like, it'll help balance out water. So I used to recommend asparagus to my female clients who would hold a lot of water during certain times of their period. Yeah. I'd say, hey, eat asparagus with two your meals and see if that helps and it does. It actually helped them with their water retention actually held less water. But it tastes really good. It's fibrous. And it's great for digestion. And most people can digest asparagus pretty well. So that's got to be something we haven't said so far talking about these because I know and this will become a question. So I want to address it before we get much further. As far as like the preparation of these foods, like as far as how you cook them, when it comes to the meats, obviously stay away from fried stuff. But you can go to town on seasoning. I used to tell my clients, yeah, I don't care how I mean, you've got your favorite, you know, salt or seasoning, Mrs. Dash or whatever Montreal, go to town, season it up. I mean, if we're eating all whole foods, your, your, your, your salt and sodium intake is going to be minimal. Such a good point. All these foods are low in sodium. Even if you salt them, you're probably going to still need more sodium, especially if you work out sweat and don't need a lot of carbohydrates. So have fun. So what I do with steak, for example, is if I buy a steak from the store or let's say butcher box comes in or whatever, I'll defrost it and I'll salt both sides, put it in the fridge for six hours or a day, then bring it out and then season it again and cook it. And it's like, it's incredible, it comes out, you know, really, really good. All right. The next one is technically not a vegetable. I believe zucchini is a fruit if I'm not mistaken. Really? I think so. Is it a fruit dog or is it a vegetable? Maybe look that up. He's gonna look that up. I don't know. Yeah, I don't know but zucchini very easily digested. It really helps people with processing their proteins and fats taste really good. And it's again, it's another body building food. Body builders definitely like their zucchini. And I think it's for that reason considered a fruit. It is a fruit. I didn't know by the way, fruits tend to be because fruits are the part of the plant that the plant wants to eat. Fruit is is always better tolerated than vegetables for most people. So easily. But zucchini's got like these vegetable properties because of the fiber, the way it tastes. And so I love zucchini. It's I have never had a client that had any issues digesting zucchini. If it was cooked really well, maybe Rob, it cooked well. Well, along the lines of fruit, here's the one that I think can creep up on you on calories and sugar. If you just eat all for I used to tell my clients to I wouldn't even consider a zucchini. So now I would now say this, you know, zucchini and berries berries are great because berries are high in fiber high on antioxidants and the ratio of fiber antioxidants to calories is the lowest of all fruit. Yeah, you could eat a lot of raspberries or blueberries. You don't get a ton of calories. But you get a lot of fiber. Yes. That's I remember you telling me that that was when you go to ways at fiber. It's the biggest bang for your buck as far as you don't have to top your head how much Oh, you know, I don't anymore. What the exact what the exact ratio I just know that it's the best. Like as far as if I want something that is low calorie and I want to get a ton of fiber in like that, obviously vegetables would be higher in fiber and lower in calorie. But I mean, I'm getting fruit too. So I'm getting the benefits of the antioxidants and I get something that I can enjoy like having a big old cup or two cups of blueberries is not that high of calories. So now you know that that berries are the super foods of the of the plant world. And I remember when first it was goji berry then it was what was that one? What's that one from Brazil, a sigh, a sigh berry. These are the they're packed full of and just really just their blueberries in that location. You know, you know, a blueberry kick is exotic and we can't just like go outside and pick it exactly right blueberries are super high in those antioxidants that they talk about super high high in fiber. But we don't sell blueberries because they're everywhere. So if I want to sell you something weird, I'm going to I'm going to go pick up a fruit from a country that you're not familiar with. But no, blueberries, you put them up next to a sigh berries, goji berries. I mean, it's either the same or better. And by the way, I don't I when I when I talk to clients about this, I always remind them that I'm not demonizing other fruits. I'm not saying you can't have a peach, you can't have an apple, a banana is bad for you. There's and there is benefits to all those other fruits. They just they one thing you have to be careful that we've bred them to be ginormous. So if we've talked about this in the podcast before, like a small banana, what they would what you would think is a small but as like an extra large banana, like 50 grams of carbs, get a lot of sugar. So there's a lot of sugar, a lot of a lot of carbs, a lot of calories in that one banana, not necessarily a bad thing. I'm not saying it's bad. It's just that type of fruit can catch up on you really quick. So I always point them in like, listen, when it comes to berries, I let my clients kind of go to town when it comes to eating that stuff, but be very mindful if you're choosing fruits like apples and bananas and pears and stuff like that. Yeah, I was always making sure like they're eating, you know, the actual fruit and so they have to like eat through the skin. They get out. So the time release thing too, in terms of like, you know, readily getting that sugar to hit the bloodstream, like it has that natural process all built in place from nature. Oh, watch your put a CGM on, you know, glucose on Iran and watch your glucose response to berries versus a banana. Oh, yeah. Or, you know, an apple juice. A lot people will turn into juice will just be getting excuse you juice like a soda. It's literally like if you drink a Pepsi and you drink fruit juice, it would be probably a pure concentrate, pure concentrate. All right. So let's get to your complex carbohydrates. Obviously, this is what fuels your workouts gives you the energy you need for explosive movement. Stamina carbohydrates also can contribute to muscle growth. And especially for people who are trying to eat more calories, carbohydrates are an easier way to bump calories because they're of all the macro nutrients, you know, proteins, fats and carbs, carbohydrates are the least satiety producing, meaning that, you know, you if you eat a lot of protein, I want to eat more with carbohydrates, you can kind of push it a little further. The first one's got to be rice. And by the way, it's white rice. I know, we're told that brown rice is better because they don't have the fiber whole rip, you know, taken off whatever the truth is, brown rice contains anti nutrients. And if you have studies on this, people just consuming brown rice actually start to develop nutrient deficiencies. It's harder to digest. White rice is actually superior. And by the way, from a calorie perspective, it's like, almost you're splitting hair the difference. Yeah, almost identical. So it's not like you're eating way better. But white rice is super one of my here's what I love about white rice so much easy to digest. It's got to be one of the easiest to digest starches that exists. In fact, I can't think of one that is easier to digest just generally speaking because obviously there's always going to be outliers. But generally speaking, it's got to be the easiest to digest that I can think of. It's very starchy. So you can get good, nice source of starchy carbohydrates that will fuel your workouts. It's cheap. One of the cheapest foods in the planet is rice. It's got a long shelf life. So you could buy rice in a bag, leave it in the cupboard. And it's going to last you a long time. Versatile you can make it pairs with everything. Yeah, it goes so good with everything back to my like my breakfast hack depending on if I'm trying to stay low calorie or I'm trying to bulk or whatever, I'll add rice to that. So I've got my I've got my meat and eggs in the morning. And if it's if I'm high calorie or I'm a high carb that day, I'll load it with a cup of rice in there. Also another reason why I really like it. You already when you make rice, you have to measure it. So it's like one of those one of those foods that you oh, sure, that you train yourself to measure because you're going to have a cup. Yeah, so you know how much you're making and it's really easy to titrate that. Like if I have a client and I know they consistently use rice, I can go like, Hey, you know what? Instead of us, we've been consistently doing a cup of rice and all those meals. Let's cut that down to half a cup of rice. Here's here's Hey, let's bump it to a cup and a half of rice. Yes. And here's a cheap, like, you know, muscle building, nutrient dense, like easy to, you know, prepare again, inexpensive food. You do rice with ground beef, scramble, throw in a couple eggs, and then on the side, you could have your cooked vegetables and you got everything right there. You literally got your proteins, your fats, your starches, your vegetables and it was cheap. It was inexpensive and you can produce it in bulk and make a bunch of meals. So you have your things set up for you. Cracking over easy egg over the top of that. You've got a great great breakfast food. Delicious. All right. So this next one was not a food that anybody ate when I first got into fitness. Later on blew up everywhere. It's cause it's hard to say. Yeah, it's a quinoa or quinoa. No, quinoa. Quinoa is another gluten free. You know, I think it's a seed or I think it's a seed if I'm not mistaken. Right. High in in carbohydrates, nutrient dense, easy to adjust. Protein in there. Decent amount of protein. Yeah, it's got a little bit of blood protein in there compared to most of the carbohydrates. And so this I love for my clients that had a hard time eating larger portions of meat. So this is to be an example of where I would recommend quinoa over say rice like let's say add a little bit of protein. That's right. So if I have a client who's like man out of eating any more than four ounces of meat is just so hard for me. They have a hard time consuming that much. Then I would add like the carbohydrate I'd want them to have is quinoa so I can help bump the protein intake. Yeah. Now, you know what I like quinoa? I like quinoa pasta. They make quinoa like pasta tubes or shells or whatever. And I like it because obviously now you get the versatility of making like a pasta. It's gluten free and it tastes pretty good. Now, of course, it doesn't taste exactly like your regular, you know, you know, wheat based pasta or whatever. This is a sprout, technically. I think it's a seed maybe Doug can look up. You know, I want to say it's a send us consider grain, but it's easy to digest. That's why I like about it. It's a great source of those carbohydrates. I think it's called I think it's ancient something farms. I forget your grain. Is ancient grain the name of the brand? Yeah, a brand that makes a ton of those of the quinoa pasta. We live off of that. Like that's always in my cover. Is it a seed does a seed? It is a seed. So which which, you know, again, seeds tend to be easily digestible in many cases. So all right. The next one, Justin loves this one. Potatoes, potatoes. You know, potatoes are cheap. It's a very inexpensive, very high in starch. They've got prebiotic fibers in there, meaning that you can eat a potato and feed your microbiome high in potassium. It's actually quite nutrient dense. In fact, again, not recommended, but there have been people that have survived off just eating potatoes for relatively extended periods of time. And you can they're so versatile. Like there's about I don't know. Is there any food more versatile than potatoes? There's got to be more dishes made with potatoes. Yeah, potatoes are rice. Just like you said, rice. Yeah, those two alone, those are really the only carbohydrate sources that are easily digestible. I don't have any information. There's nothing as a result of that unless, you know, it's cooked with a certain type of oil or something that's going to irritate it. But for the most part, the majority of clients and people I've worked with like rice, potatoes always did well. Yeah, it goes with everything. I think it's such an easy one to now the only add that I would add to that is I love messing with sweet potato and yams and that would fall in the same category as a little bit lower calorie, right? And even more like as far as digestibility and also do you talk about glucose stuff so lower on the glycemic index. So you'll see even less of I actually digest sweet potato better than potato. So if I'm going to eat if I'm going to eat like 30 40 grams of carbs, potatoes are fine. If I'm pushing it like 70 80, then I will go sweet potato because it's easier to digest. I think the the prebiotic compounds and potato, the starches feed the microbiome a lot or maybe too much for me. I'll get a little gassy sweet potato that I could throw that down. I also think that sweet potato and yams need literally nothing on them or white potato. I tend to want butter and salt. Who eats a plain potato? Yeah, I'll eat a plain sweet potato. I'll eat a plain I'll eat a plain yam and a sweet potato all day long because it's already got these great sweet flavors to it. So it really doesn't need anything. Maybe a little bit of salt, maybe a little bit of butter. If you really want to spice it up, but a bake regular baked potato tends to be a little bland and dry. And yeah, we've trained ourselves to have cheese sour cream and all this stuff on it here. So here's an easy way to make a potato that I used to do back in the day when I would work in gyms and I had 10 minutes to eat and I would eat seven meals a day. I would bring potatoes for my carb sources and it's super easy. Here's what you do. You take your potato, you wash it, you wrap it in a wet paper towel, put it in the microwave, four minutes, take it out, turn it over, four minutes. It's a baked potato in the microwave. Super, super easy peel the skin off. It's already cooked and you can add your butter or whatever. Did you say poke all the holes in it or no? Did I hear you say that? No, I didn't poke any holes. Oh yeah, you poke holes in the fork and if you want to cook it right. Oh really? I never, that never exploded for me. Yeah, you poke holes in it. It'll cook the center of it better too. So you take a fork and you stab it with a fork all the way around and do the same thing you said. Oh, there you go. I never did that before. You learned something new every time. Can you microwave right dudes, come on over here. My mom did all the cooking. What button do I push on the microwave anyway? All right, so now let's get into the fats. All right, so you're probably thinking why would you add any fats? Because they're essential. Fats are essential. If you don't eat them, you'll die. You need essential fatty acids and fats literally become the fat in your body, okay? So the types of fats you eat are actually extremely important and I learned this from Max Lugovir. He really communicated this very well whereas if I have a high protein diet, the protein source doesn't make as big of a difference. If my calories are low, carbohydrate sources don't make that big of a difference except for maybe my energy and appetite. But fats always make a difference. Low calorie, high calorie, healthy diet, unhealthy diet. These fats literally can produce or reduce inflammation and they can help nourish the body or cause issues. So fats are very important. Let's start with the first one, raw nuts. Raw nuts are an excellent source of healthy fats. Now why raw instead of roasted? Roasting them actually degrades some of the fats and makes them a little bit less healthy. Not that big of a deal, so roasted's fine too. By the way, peanuts are not a nut. So someone may hear this and say, well, peanuts, peanuts are actually a bean. They're a legume. I didn't know that either. You guys didn't know that? I learned so much today about food. Oh, wow. You taught me about microwaving. How is it called a peanut and it's not a nut? Isn't that funny? That's so stupid. No, it's literally a legume, it's a bean. You haven't answered it. They grow underground. Huh? There's not peanut trees? No, there's peanut plants, but underneath the roots is that's where the peanuts are. Yeah, if you think of the shell of a peanut, it's like a green bean. It doesn't look like a bean, but it's crunchy. Yeah, well, because they roast the shit. They roast them. Wow, and either one of you guys did that? This is great. No idea. Peanuts are one of my favorite nut. No, I'm like, so. No, it's your favorite bean, bro. Yeah, it's your favorite bean. We actually didn't put beans on this list and I actually would have beans on this list. You know why I wouldn't put beans on the list? Why? Because they can be very nutrient-dense. They can be high on a protein. They digestibility is always iffy with beans. You got to really prepare them well. You got to soak them. You got to propel them overnight, soak them over, or soak them over the gas. Look, there's the beans underground. I mean, the peanuts underground. Potatoes. No, no, that's peanuts. What? Oh, it looks like potatoes. Yeah. You thought there was a potato tree? I mean, a bean, excuse me, a peanut tree? Potatoes grow underground. No, I didn't think there was a peanut tree. No, but raw nuts. So walnuts, Brazil nuts, really good, high in selenium. Now, OK, here's of all the things that we have on this list. This is the one, though, that I would probably caution my clients the most with, because nuts can sneak up on you calorie-wise. You snack on them all day? Oh, yeah. So this is the one where I love those little tiny sandwich bags, where they're really, really small. This is the one I measure out. Yes. Because you could say, I mean, last night, I had chips. You'll just keep them. Last night, I had pistachios. And so I've obviously weighed and measured every food that I ever eat, right? So I know what four or 500 calories of pistachios looks like. And it's actually not as much as you would think. That's like this much. And so I use my little red cup. I use two plastic cups. And I pour the serving of what I think is around four or 500 calories. And I walk away from it. Otherwise, if I did the bag, I would go through four or five times that serving. There's a couple hacks you could do with nuts that'll help with this. One, eat them raw, roasted, or way more palatable. And you'll overeat them raw. You actually find yourself eating less, because it's not so tasty, right? The second thing is to buy nuts in their shell. And you actually have to crack the shell in order to eat it. It actually really reduces how many you eat, and it slows you down. Like if you have to break pistachios out of the shell or walnuts out of the shell, you're not going to eat nearly as many as if they're just ready to eat right out of that. By the way, do you guys know cashews are not a nut either? Wow. Yeah. I think they're a fruit, if I'm not mistaken. Look that up, though. Cashew a fruit? I believe so. I want to say it is. Yeah, maybe I got that one wrong. But I know it's one of my favorites, too. But I don't think it's a nut. Look that up, though. It's one of the high kids. If it's nut or not a nut. That's so crazy. It's in the mixed nut thing. What is it? They're classified as a type of tree nut. Oh, they are. Well, I was wrong then. There you go. I got it wrong. I'm a mess. Son of a bitch. We'll edit that out, Andrew. All right, here's another good fat. Avocados. Avocados. Eat them while they're still available, everybody, because we're running out. But anyway, avocados are an excellent source of both fat and fiber. It's a great source of fiber and potassium. And they go good on tortillas. What do you tell us, Doug? Some more interesting information. The fruits of the cashew, almond, and pistachio plants are not true nuts, but rather classified as droops. Droops or droopes are fruits that are fleshy on the outside and contain a shell covering a seed on the inside. So I was technically. You were kind of right. Mm. That's all right. This is good as we're going to get there, Doug. Leave the dad to come in and help you out. Thanks, Doug. Doug found the one website. It was a blog. It's a shit. Avocado is another great food that I think pairs so well with all these dishes, too. Like, you want to, like, back to my breakfast. Like, if I'm bulking, now I'm adding an avocado on top of that. So now I've got the potatoes and rice. I've got the meat. I've got the eggs. And now I'm going to throw an avocado in there. So it helps make things more satiating. Have you seen the studies on, so for some people, beef, high-fat beef, like ground beef, can cause a little bit of inflammation? Not with avocado. It cancels it out. Throw in some avocado, and it actually helps with that inflammation because of the types of fats that are in there. I read that somewhere about how to, like, if a BLT burger upset you with that, try having avocado on it. And it supposedly helps a lot of people out. Yeah. Yeah. I remember reading that. Now, along those lines, avocado oil is a good oil to use because it's, you know. Get away from canola. It's minimally processed. I mean, you can just squeeze an avocado and you get avocado oil. And it's easy to cook with, and it's really good, which brings us to another oil, which is probably the king of oils in terms of health. And it's what they think the primary reason why the Mediterranean diet is the healthiest diet, the healthiest kick-ass diet when they do these general comparisons. I know it's more complex than that, but whenever they talk about the best diet for health or whatever, Mediterranean diet always comes out on top. It's because of olive oil. Olive oil is extremely good for you. You put it on everything. It goes good on everything. It's great for vegetables. You could add it to your meat. You could add it to your rice. You could add it to your potatoes. I mean, you could put it in your zucchinis. You can put almost everything that we talked about. Avocado will go with, and it's a great source of health. It enhances all those foods, for sure. Oh, for the longest time, I struggled with eating enough vegetables and one of those things. I told you guys, I think I brought this up. It wasn't until we sow and mine pump when we started working together, and he would come in with these massive bowls of vegetables. And he'd have olive oil drizzled all over it. And for some reason, I still had, and as much as I had already moved past the anti-fat movement, but I had trained myself for so long to avoid fats in my early years of my career that I wouldn't think about even using an oil on my vegetables, because that's not why I'd be eating but it's like, once I gave myself that freedom to do that and cooking your asparagus with a little bit of olive oil on it, and then like throw it on the barbecue or something, oh my God. Yeah, olive oil, garlic powder, salt, almost on any vegetable baked in the oven, comes out unbelievable. It's so good. It's totally changed my relationship with vegetables. I mean, now that they taste amazing and it's not bad for you. All right, last fat, that's actually great. And I love this one because we were told for a long time, it's the worst, avoid it, don't eat it. But now we know it's not true, it's actually good for you, is butter. Butter is a wonderful fat. It's for most people, most, I say most because there is a small percentage of people where saturated fats can cause some blood lipid issues. You probably know if that's you, but otherwise butter is an excellent source of fat and you can cook well, very well with it, with most things. And then in that category would be ghee, which is essentially clarified butter, meaning it's butter minus every little microscopic bit of milk protein, which is why it appears to be kind of clear, but really, really good source of fat. Which is, now, can you handle butter or do you have to use ghee? I'm okay with butter. It's got so little milk proteins that it doesn't bother me. Oh, interesting, I wasn't sure about that. Now, ghee's a little bit lower calorie than butter would be too. Ghee has no milk proteins, and I can eat ghee by the tablespoon. I've actually done that. I love the taste of ghee. And I know some people are probably thinking because we're talking about butters and oils and they're probably freaking out a little bit like, oh my God, that's so calorie dense and you could overeat, but here's the thing, where are you getting trouble with all these things is people add that to an already high-processed food diet and over-consuming, and then they're also having oils and butters and stuff on their food. If you were eating from this list and that is your source of fat, you're gonna be fine. You really are gonna be fine. Especially if you eat your protein first, right? Yes. Then you're gonna be absolutely okay. Yeah, and as long as you're not drinking your olive oil and eating cubes of butter for a snack, you're literally gonna be fine. Yeah, I mean, butter, flour, sugar, that's not a great combo. But butter, throw some salt on that, man. You got yourself. I mean, it pretty much, again, just like olive oil, like butter enhances a lot of the flavors of everything. Even like steak is amazing. Well, that's why butter got a bad, I think why old studies show that it was bad because people who ate a lot of butter put it on all kinds of crazy shit. Everything, basically. That wasn't good for you. So there you have it, 14 foods that literally if you ate just from this list, now we're not recommending that. You could, you definitely want more variety, but if you did, you'd be A-okay. You'd actually get great results. But here's the caveat. Make sure you have the right macro nutrients. So if I say just eat from this list and all you eat is berries and rice, well, obviously you're missing your proteins and your fat. So hit your protein targets first. The fats typically take care of themselves, then throw in your carbohydrates, eat from this list, and you should get some pretty phenomenal results. All right, look, if you like our information, head over to mindpumpfree.com and check out all of our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin. Adam is on Instagram at Mind Pump, Adam. And you can find me on Twitter at Mind Pump Sal. How do I incorporate cardio and not lose muscle? Seen people do this before where they'll start to lose the sharpness of their muscles or they'll start to lose the sculpt a little bit. And that's disheartening. But if you do it right, then you minimize that muscle loss or that metabolism slowdown. In fact, if you do it right, you can actually speed up your metabolism at the same time that you build stamina and endurance. You just have to be able to kind of program it properly. And the way to program it improperly is just go do it as much cardio as you can for as long as you can. Right.