52: The Dangers of Restricting Your Diet | Dr. Sarah Ballantyne, PhD

Today I’m joined by Dr. Sarah Ballantyne, the founder of Nutrivore.com and New York Times best-selling author of Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat. Dr. Sarah creates educational resources to help people improve their day-to-day diet and lifestyle choices, empowered and informed by the most current evidenced-based scientific research. With Nutrivore, Dr. Sarah has created a positive and inclusive approach to dietary guidance, based in science and devoid of dogma, using nutrient density and sufficiency as its basic principles: Nourishment, not judgment. In our conversation today, Dr. Sarah and I discuss why nutrient deficiency is so common, how to consume the most nutrient-dense foods, the dangers of restrictive diets, and the optimal eating pattern to improve your health.  

What you'll learn from this episode:

• What “nutrivore” is and why this approach to nutrition is gaining traction
• The shocking truth about common nutrient deficiencies plaguing modern society
• Dangers of restrictive diets and why a more inclusive approach to nutrition may be the future of health
• Actionable strategies to overcome nutrient deficiencies and unlock your body's full potential
• The most nutrient-dense foods you should incorporate into your diet for optimal health
• Practical tips on how to create balanced, nutrient-rich meals

Suggested Resources:

• Follow Dr. Sarah Ballantyne Website | Instagram | Facebook | Youtube
• Order Dr. Sarah’s NEW BOOK, Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat
• How to Identify & Correct Nutrient Deficiencies Chris Kresser

This episode is proudly sponsored by Qualia Life. As you approach 30, there’s a subtle form of aging that starts before you even notice it, and you should know about  it BEFORE it picks up momentum: senescent cell accumulation. These “zombie” cells start accumulating in us over time, draining our energy and accelerating aging, contributing to typical aging symptoms like reduced energy, slower recovery, and joint discomfort.

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Chapters

• 2:48 Why are we so nutrient deficient?
• 7:40 The problem with restrictive diets
• 12:06 Restrictive diets & eating disorders
• 15:36 Multivitamins - worth it or not?
• 16:25 Nutrients we are most deficient in
• 19:15 Why nutrient deficiency does not stem from soil quality
• 22:22 Other factors that impact nutrient quality
• 25:50 Organic vs non-organic when it comes to nutrient composition
• 26:45 The one food that is less nutrient dense when grown organically
• 32:23 How to meet your nutritional needs
• 32:43 Nutrivore as a dietary philosophy
• 34:50 The 80/20 rule
• 37:29 Why eating a wide variety of foods can enhance nutrient consumption
• 39:06 Dietary diversity as a proxy for diet quality
• 40:11 The myth behind plant toxins & the problem with restrictive diets
• 44:55 The importance of looking at the whole food versus one of its concentrated compounds
• 48:45 Why looking at the context of dose is important
• 50:29 Fear mongering in the diet space
• 53:52 How often should we eat per day & how far apart
• 1:00:32 Dr. Ballantyne's thoughts on intermittent fasting