Part 44 - Keith Baar, PhD on How to Live Long & Live Strong Peak Human - Unbiased Nutrition Info for Optimum Health, Fitness & Living

Aaand we’re back! Season 4 is coming in hot with some great guests and some more interesting formats. I have some special episodes coming up like the meat-eating heroes panel that we filmed for Food Lies with Mark Sisson, Dr. Shawn Baker, and Dr. Paul Saladino. I also put together a compilation episode that is 6 months in the making with amazing stories from people around America using nutrient dense diets to change their life.
What is a nutrient dense diet you may be asking and who am I? The podcast is growing by the day and I want to give new listeners a quick overview. If you’re not new, be sure to stick around there’s a special event announcement at the end.
I’m Brian Sanders and I’m creating the feature-length documentary Food Lies which covers the entire story on what humans should be eating including an evolutionary history, where we wrong in the last 60 years, and how we can do this sustainably. We’re in the process of editing now and are shooting some of the last segments in Canada in July. We don’t have a release date yet unfortunately.
After years of studying different diets and eating strategies, I’ve landed on what we’re calling the Sapien diet or way of eating or lifestyle. Because it's not a diet - it’s a nutrient dense way to eat for life. I believe you can even dip into non-ideal foods on the weekends or at a special event once you hit your goal weight and if it doesn’t interfere with food intolerances or restrictions. The Sapien diet is based on 3 simple pillars.
1) Nutrient dense whole foods. THis means mostly animal foods which are the most nutrient dense and have the most bioavailable nutrients. This means eating nose to tail and including foods like liver, bone marrow or broth, grass fed butter or tallow, eggs, cold water fish like salmon and sardines, oysters and other mollusks, fermented vegetables, and low sugar fruits like avocados and olives.
2) is for each meal focus on protein, embrace fat, and minimize carbs. The animal protein should be the base of each meal but make sure it comes with enough fat and don’t be scared of it. Most carbs are nutrient poor and really don't provide much to you other than getting in the way of your body burning the fat from your meal or better yet, from your body. And the last pillar is
3) don’t eat all the time. You could call this a condensed eating window or intermittent fasting. Try to eat within an 8-10 hour window each day and let your body rest from constantly having to digest food. There’s a lot more to this so please listen back from episode 1, check out http://sapien.org/diet that’s sapien.org/diet, and we’ll continue to put out more details on the Sapien framework in the future.
Ok so onto this episode - I’m starting off the new season with a bang. Maybe you haven't heard of Keith Baar? You should have. I hope to get some of these researchers doing groundbreaking and valuable work into the spotlight
Keith is a brilliant researcher who has done great work in his career and published a ton of papers. Much of this work around mTor, muscle protein synthesis (AKA building muscle), collagen synthesis (AKA building all the other tissues that are so important in your body), and so much more.
He’s a professor of Molecular Exercise Physiology at UC Davis and works in the
Department of Neurobiology, Physiology and Behavior, College of Biological Sciences and the
Department of Physiology and Membrane Biology, School of Medicine. He has a bachelors degree in Kinesiology from the University of Michigan, a masters in Human Biodynamics from UC Berkeley, and a PhD in Physiology and Biophysics from the University of Illinois.

You’ll learn a ton about how to live long and live strong. He only goes to the gym for 10-12 minutes two times per week yet is still getting stronger each year. We talk about how to live a long healthy life and if eating too much meat is going to help or hurt that.
I love talking about the benefits o