Ep 110: On this episode we are grateful to have Dan Esposito. Dan is a former NFL who shares how he went from multiple autoimmune diagnoses, chronic pain, and looming joint replacements to rebuilding his life through food, fasting, movement, and what he calls the Undo Method. Dan talks about his personal recovery story, the role of inflammatory foods and lifestyle habits, and practical ways to reduce chronic pain with whole foods, fasting, and nutrient density. As a result at age 50 he is a 2 time USATF Masters National Champion and 5 time All American and World Ranked Masters Sprinter. #EatBetterFoodToday #nutrition #mentalfitness #communityhealth #fasting #resilience #faith #lifestylechange Please visit our website https://eatbetterfoodtoday.com for YouTube videos, this week's recipe, interviews, books, research. Look for information on Dan Esposito https://www.linkedin.com/in/undumethod What's In Season https://www.seasonalfoodguide.org/ Cleveland Kitchen https://www.clevelandkitchen.com/ Donate to Support our Center in East Cleveland https://www.thesantefoundation.org Key topics Dan's breakfast habit of eating a small slice of raw liver a few times a month, which he treats as a nutrient-dense supplement rather than a meal His health decline after football, including fibromyalgia, degenerative arthritis, chronic pain, and periods of major inflammation, stiffness, and anxiety Why he believes processed foods, seed oils, and frequent pizza intake helped drive his inflammation and body pain His explanation of glycation, fibrin buildup, and poor collagen synthesis as major contributors to stiffness and chronic pain The importance he places on key collagen-building nutrients such as glycine, proline, hydroxyproline, lysine, copper, manganese, zinc, and vitamin C His view that oxalates in foods like spinach, beets, and swiss chard can contribute to kidney stones and broader inflammatory issues The role of fasting, especially multi-day fasting, in triggering autophagy, cellular cleanup, and recovery Why he believes omega-3 to omega-6 balance matters at the cellular level, and how manufactured foods skew that ratio toward inflammation His case against folic acid enrichment and his preference for actual folate and methylated multivitamins The way he uses whole foods, pasture-raised eggs, fish, organ meats, and bone broth to build a more nutrient-dense diet Dan's simple philosophy for starting health improvements: remove ultra-processed foods, raise nutrient density, and focus on the 90 essentials the body needs Recipe: A practical bone broth method for families, using saved bones, apple cider vinegar, long simmering, and freezer storage for future meals Segments 00:00 - Why the podcast is expanding into real-world health action 00:28 - Introducing Dan Esposito and his dramatic health turnaround 01:39 - Raw liver for breakfast and why Dan sees it as a supplement 02:46 - From NFL and banking to severe chronic pain and mobility loss 03:11 - Childhood trauma, spirituality, and early biblical health ideas 04:03 - Glycation, bacon, and why inflammation can stiffen fascia 05:22 - Fabric frequencies, linen, wool, and his view on clothing and energy 06:16 - Banking collapse, stress, and the start of a pizza-heavy diet 07:07 - What inflammation is doing in the body, step by step 08:24 - Collagen synthesis and the cofactors needed for healthy repair 10:05 - Juicing, superfoods, and why spinach became a problem for him 11:22 - Oxalates, kidney stones, and the body feeling like it is "on fire" 12:18 - Pain, anxiety, depression, and the decision to reverse the damage 13:07 - Why stretching and foam rolling only helped temporarily 14:28 - Reversing pain and returning to sprinting and competition 16:14 - The Undo Method and why Dan now wants to give it away for free 18:56 - The four cleanses and the core causes of chronic pain 20:13 - His theory on pain receptors, fascia, and chronic inflammation 21:56 - Breathing through the nose, nitric oxide, and reducing inflammation 23:31 - Why fasting matters and how a three-day fast changed his body 24:28 - Omega-3s, omega-6s, and the cell membrane ratio problem 26:13 - The "world's greatest shopping list" and the 90 essentials 27:51 - Why Dan rejects strict diet labels like vegan, keto, or carnivore 28:09 - Why vegetarianism made him depressed and what B12 changed 30:08 - Whole foods versus manufactured foods in daily family eating 31:43 - Pasture-raised eggs, vitamin K, and nutrient density in animal foods 34:44 - Seed oils, linoleic acid, and why manufactured foods promote weight gain 36:16 - Autophagy, three-day fasting, and cell repair 38:22 - What he consumes during a fast and how Flexibility Fuel fits in 39:32 - What's in Flexibility Fuel and why he stacks supplements 41:13 - Factory farming, nutrient density, and low-quality produce 42:07 - Folate, folic acid, histamine, and his critique of enriched foods 44:50 - Serving fresh whole foods in underserved neighborhoods 45:28 - Using organ meats and hunting to access the most nutrient-dense foods 47:33 - Where to start if you want to get healthier and reduce inflammation 50:07 - How fasting helps people notice how food really makes them feel 51:05 - Free community access and Dan's 15-video program 54:30 - Dark chocolate, stem cells, and Dan's unusual self-care practices 55:26 – Recipe: A family-friendly bone broth method using saved bones 59:13 - Why concentrated bone broth can affect anxiety and histamine levels This podcast is about giving back. Join me every week as we redefine wellness one plate at a time. Let's make healthy eating accessible for everyone while supporting local sustainable farmers, chefs, businesses, and organizations. Subscribe to "Eat Better Food Today" for inspirations on living a healthier, happier, more meaningful life! This Podcast is a production of Sante´ Strategies, LLC. Sante´ translated is - Health Means Everything. This is the company I have started to begin this health and longevity journey, focused on food. Disclaimer: We are sharing our experiences on this Podcast. Please be sure to consult a medical professional.
