 I've got white bread, the stuff you get in the supermarket, the stuff you get in your bun, in McDonald's and so on, it's just rubbish really. Super high in energy, very high in energy, now maybe not a problem if you're looking to gain weight super active, but along with that energy you're not getting any sort of nutrition whatsoever, there's just nothing good in there and you're getting loads and loads of toxins, not only you got toxins from the wheat but you're buying cheap bread, probably full of all sorts of additives, preservatives, who knows what and you can't see on the bottom of the graph but I don't think it really tastes that good either, it's about making a risk assessment, it's not an optimum food, you don't have to eat the best foods all the time necessarily but can you make another choice, we've got here sourdough bread, tastes much much better than cheap, nasty bread, because of the preparation process it's got much lower toxins in there because these have been broken down by the long fermentation process, got a decent low from a proper bakery, it's got more sort of realish ingredients in there and there's more nutrient density because of the again more traditional techniques that have been developed to release more nutrition from the food, so if you're going to eat something you know between these two choices you're going to eat the one that doesn't taste as good, it's got more toxins in it and you know less nutrition, are you going to eat the one that tastes better, it still might not be the best food, it's not as good as eating a steak but you're going to get some nutrition in there and it's not going to be quite as bad for you, similar you know nothing wrong with having a sweet treat now and again but choice between eating something like a donut which is just white flour, sugar, vegetable oils, deep fried, horrendous for you, like really horrendous health wise, you know how good does it taste, maybe it tastes good, maybe it doesn't, an alternative eat homemade cake that's made with you know free range organic eggs, grass-fed butter, you know maybe we've got some nuts in there, some chocolate, some actual real food, you might actually get a little bit of nutrition from there and it probably tastes better as well, so my point is really it's not to tell you what to eat what not to eat but it's just to have a little bit of a think about what it is you're eating, what is in there and what effects is it going to have on your body and if you are just eating something you know is there another option that you know might fulfill the same pleasure sort of reward thing it might taste as good but might be slightly more nutritious or less harmful to you basically, yeah because there is no perfect diet basically, there's many different factors that can affect what affects the food is going to have on your body, one of the goals mentioned this before you know if your goal is fat loss then you're probably not going to want to eat rice and potatoes because you get loads of calories, very little nutrition but equally if you're super active on a pot and some muscle maybe you want to eat those foods because they're cheap they're convenient, there's nothing really toxic in there, providing you're eating some you know animal foods with them you're going to get that necessary essential nutrition, genetics again this plays you know a big part touched on this before, some people are super super sensitive to gluten for example if you eat bread and it makes you feel like crap obviously don't eat bread it's ridiculous and said that if you've got pretty robust genetics having a class on once in a while something isn't going to do you any harm, your health again if you're in really bad health then you're going to want to keep your diet as clean as possible try and nourish yourself try and you know repair your body or if you are in perfect health good health again you can get away with a little bit more flexibility with your diet, tastes important as well you know on that tell before I had a few different examples I had grass-fed beef steak as a good example of a nutrient dense food if you really don't like beef steak and eat fish instead you know there's always different choices you can make based on your own personal preferences lifestyle again you know people can become too focused and too obsessed on diet and just let it ruin the lives basically you know because I'm not going to that restaurant because I don't want to eat that and you end up missing out on you know social situations which can have a lot of positive impacts on your life so just being able to be a bit more flexible but then when you are out places just make more informed decisions budget again you know maybe you can't afford to eat grass-fed beef steak every single day you know you've got to make some compromises somewhere so you know using that sort of judgment just to find a diet that fits your monetary budget as well and then availability sometimes you're going to make do with what you can get you know if you're out and about you might be able to get a grass-fed beef steak so you might have to go for something else instead so just thinking about what foods you eat and why you eat them that's the important thing so just moving on slightly now I've banged on about grass-fed beef steak quite a lot and that's because equally important as what you eat is what you eat eats just as I've mentioned there that the food that you eat is taken apart and put together as you so the food that the food you eat eats confusing myself now also does the same so the diet of the animals that you eat or the way the crops are produced that you eat has a massive impact on the quality of the food itself and so we've got benefits of pastured meat and wild fish basically pastured meat is free-range meat that is allowed to grow out in Rome and eat its natural diet so cow should eat grass sheep should eat grass chickens and pigs should be able to forage and scratch for whatever is they want you know eat an omnivorous diet unfortunately a lot of industrially produced meat is just force-fed grains to fatten them up quickly and if that happens it has lots of negative effects the meat ends up uh I've made a typing error there lowering omega three fats that should say so less of the essential fatty acids oh no I'm confusing myself yeah this is the benefits of the grass-fed beef so the benefits of the grass-fed beef is it is lowering omega six fats the fats that are just prevalent in all the processed foods nowadays and just really bad news for your health much higher in micronutrients because they're eating the natural diet you know lush green grass that's what gets converted into all the vitamins and minerals higher in protein because there's a you know the most of the meat you get is from like obese sickly cows just not good much lower risk of food poisoning from them just from better animal husbandry practices the cows you get from these industrial farms is just uh the conditions are so bad they're chronically infected with uh diseases and they have to use just routine antibiotics which then grows antibiotic recent strains of bacteria it's just seriously bad news and not nice at all uh taste better you know going back to this thing taste is important it's important to eat food that tastes good and well reared animals just taste so much better animal welfare better for the animals happy meat you know karmic justice and all that it's also better for the environment much less use of pesticides and fossil fuels and so on and better for your local economy as well if you buy it local just get money back in there support your local businesses