Is Cooking The Answer To Health? With Austin Cavelli

Our guest of the day is Austin Cavelli, a board certified, nationally accredited physician assistant. Tune in to hear her chat with Colin about how cooking the right food in the right way means EVERYTHING for your health!

Our guest of the day is Austin Cavelli, a board-certified, nationally accredited physician assistant. Austin works with her clients by transitioning them from the standard American diet to healthier, animal-based nutritional habits, reversing disease, and promoting longevity and wellbeing. Tune in to hear her chat with Colin about how cooking the right food in the right way means EVERYTHING for your health!

Find Austin on the following links:

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[00:00:00] Colin Stuckert: [00:00:00] Hey there.

[00:01:08] How's it going? Hi, how are you? Good, good. Alrighty. So what you want to talk about today?

[00:01:17] Austin Cavelli: [00:01:17] Um, totally up to you. I mean, I'm, I'm down for whatever, just not politics, um, or Bitcoin.

[00:01:28] Colin Stuckert: [00:01:28] Well, that's all I talk about these days, so I

[00:01:30] Austin Cavelli: [00:01:30] know I'm kidding. Um, no, I'm just not a politics person

[00:01:34] Colin Stuckert: [00:01:34] whatsoever. Yeah, neither am I.

[00:01:36] So that, that works out just fine.

[00:01:39] Austin Cavelli: [00:01:39] So where'd you meet

[00:01:39] Colin Stuckert: [00:01:39] Anthony? Uh, which Anthony?

[00:01:43] Austin Cavelli: [00:01:43] Anthony

[00:01:43] Colin Stuckert: [00:01:43] benedettini. Oh yeah. Anthony we, um, years ago, I mean, yes. In Austin. Yeah. Through front of mine, Logan, he was on early podcast episode, like few years ago. Yeah. Yeah. And then we've just been friends ever since, so, yeah.

[00:02:00] [00:02:00] Yeah. Great. So, um, let's see. So tell me what you do. You're your health

[00:02:08] Austin Cavelli: [00:02:08] practitioner or a physician I'm a trainedphysician assistant got out of the hospital system. Um, and now have been doing dietary consulting, just kind of saw the shortcomings of medicine and that they weren't, you know, nothing was focused on diet or what these people were putting in their mouth.

[00:02:25] And, uh, it's, I've kind of had my own health journey, paleo to keto, to carnivore. Um, and I'm just helping people now, um, kind of. Find their way as far as being in a ketogenic state and, um, reducing inflammation and kind of getting reversing disease and symptoms, or even just preventing, um, preventing it in younger people as well.

[00:02:46] So, Yeah, quality carnivores. Um, my Instagram and I've just been helping people virtually all over the world, um, doing, uh, implementing keto and carnivore diets and kind of getting into the nitty gritty of, uh, details like labs and things like that, that, um, you know, as opposed to the just eat meat approach that is very male egocentric.

[00:03:11] Um, so trying to take it a step further.

[00:03:15] Colin Stuckert: [00:03:15] Okay, cool. Uh, I mean, that's great. I mean, I know that we can, we can use that. So I think we should just hop into, I have some questions here and we'll do an intro post-show. I'll just have either recorded on myself or have my editor do that. We used to do that. So you're working with clients around the world and you're are they coming to you because they're just fed up with the medical system or they're.

[00:03:38] They just happened to see you and they wanna try something new where you, I mean, what, where are people usually at in that stage of the journey?

[00:03:44] Austin Cavelli: [00:03:44] Yeah, so it, it really ranges, but um, many people, they are, they are coming to me because they're frustrated, um, with the advice that they're getting from their normal healthcare providers with that's primary care provider or a specialist, um, you know, it's, it's [00:04:00] more of the push of the medications and to just keep doing what you're doing and you know, they're not, they're not driving, they're not feeling their best.

[00:04:07] Um, some days are harder than others. And so they're, they're just kind of in this stuck, uh, the standstill. So they come to me, um, you know, after looking into hearing about mostly that they hear anecdotal evidence that, you know, someone really improved when they started. It's usually the, you know, cutting the grains, cutting the sugar, cutting the processed food.

[00:04:29] Um, and then, uh, the normal transition is kind of like going more whole foods approach and then they kind of stumble upon, um, keto and carnivore by slowly eliminating plant sources. And so. You know, people are looking at it. Like I don't want to be on these medications. Long-term um, I don't want to be ignored by my doctor.

[00:04:49] And I want to kind of take, take matters into my own hands. There's also people who, and those are people, you know, who have, um, generally diagnosis or something they're struggling with. But I also deal with clients who are young and nothing, you know, diagnosed and they just want to live their longest, best life.

[00:05:08] And. Want, um, you know, want to get into the nuances of how can I make my diet better? How can I make my lifestyle better so that I can achieve

[00:05:17] Colin Stuckert: [00:05:17] those things? Great. So I've been teaching people nutrition for years. I was doing fitness. I've been, I did my own carnival journey and now it's more of a whole food, real food, like watch my carbs and sugar because then I'll have more fat than I want to carry around.

[00:05:35] Like, so for me, it's, you know, my. My 80 20 for nutrition is just cooking food at home. Like, I think that fixes everything.

[00:05:42] Austin Cavelli: [00:05:42] I mean, it's over, it forced a lot of people to do that. And some people, it was like, yay. Like they, they embraced it. They loved it. And other people were like, I can't wait to get to a restaurant as soon as it opens.

[00:05:53] Colin Stuckert: [00:05:53] I'm like, uh, well, I knew that I needed to break the restaurant habit because when we were living in Austin, It was just too convenient. I'm out and about [00:06:00] like, I can just get this there, get that there. Yeah. Well, you have all of that barbecue in the world. Yeah. I don't like barbecue that much anymore. It just doesn't agree with my gut is one of those things that I used to love barbecue.

[00:06:09] And now every time I eat it, I feel like crap. And so now my, my biology, you know, you have that sense where it's almost like. If you ate something and you got food poisoning, you really can't eat that food again for years because your body has that mental fear of that happening again. Right. And I think it's what barbecue is for me.

[00:06:24] So that's actually good, but it's also changed my palette for just general eating out because when we left, I mean, during COVID, we, we moved out of Austin an hour away and there was almost no restaurants in a small town we were in and I just got, I just, th th restaurant food doesn't taste as good anymore.

[00:06:40] And then now, like, even when I'm back in Austin, we moved back. I don't have as much of an enticement mentally to want to eat out. So my thing is now I have to just watch how much of the organic vanilla ice cream I bring home because I bring that home too often. And then we have one container and I throw it away.

[00:06:57] Like, so, but getting out of that restaurant habit was so freaking huge. And then obviously if you read a book like deep nutrition, she w she really brought a lot of light onto the seed oil problem. And I think we're starting to realize just how bad seed oils are. So with your clients specifically, I mean when you're trying to get them to go from like standard American diet, maybe they're eating out, maybe they're eating like.

[00:07:17] The junk processed food that they bring home and then they prepare it themselves, which is like putting in a microwave. Like, what things are you trying to address? And are there some general principles of where people need to start or do you take it on like a case by case basis? And like, what are some of those big things that not only people need to start with, but also that you're able to get people to stick to because that's the hardest part about all this stuff is they can have information, don't stick to it.

[00:07:41] Austin Cavelli: [00:07:41] Right. Exactly. And a lot of it. Um, part of the problem with not being able to stick to it is the convenience factor. So going out to eat is like, well, that means I have to cook all my meals at home and this and that. So honestly, the biggest, the biggest thing that I implement, especially if they're coming from a standard, when they're coming from Quito [00:08:00] is a little bit easier, but when they're coming from a standard American diet, Finding transition foods, I think is one of the biggest things that I promote.

[00:08:08] It's you know what, they, they are sitting there and even faced with a medical illness. They're worried about, well, what am I going to do without bagels? Or what am I going to do with it? And it's like, I didn't have to choose. What is what is hard to live with symptoms and live with the disease and, and have a shorter life versus giving up a bagel.

[00:08:29] So I, I try and bring, um, just perspective and mindset first and foremost into the picture. And then I help them with transition foods. Thankfully now, with keto, there's so many options. You know, you it's, the label is the marketing can be very misleading because some things are not keto or, you know what they're labeled.

[00:08:50] Right. But I have a whole list of foods where it's like, okay, you want the chocolate? Okay. Lily's chocolate. Like I have the brands now, so that, yeah. They can transition with those things. And then as they become fat adapted, they're losing their palette for the elbow, the sugar and all the, the replacement, artificial sweeteners.

[00:09:09] So I think that is a big one for sustainability. Um, so they don't feel deprived. So it's not an all or nothing. I really dislike the dogmatic approach.

[00:09:19] Colin Stuckert: [00:09:19] What are some of those foods real quick before we move on to the next step? Like, what are some of the foods. That you recommend the most that people have the hardest time giving up.

[00:09:26] And if you think about this, this makes a lot of sense, like any addict, uh, there's there's even some strategies in the psychedelic community where there's there's things you can do to help you break like an addiction, but people don't realize that sugar food, like. For a lot of people is their primary addiction that they have to break.

[00:09:42] And not everybody has a constitution to just say, oh, not doing it again. Like some people can cold Turkey smoking and some people need to like, do the patches and do like one, one less cigarette a day or one pack less a week or whatever. Right. So what are those core foods that you're giving people? I think it's a really,

[00:09:57] Austin Cavelli: [00:09:57] yeah.

[00:09:57] So I think you've hit on a really good point. [00:10:00] Some people are moderators. They need to have the option. Other people are all or nothing. And so you really have to, you know, personality plays a role for sure, especially with addiction also. Um, you know, that tastes that sugar, even if it is an artificial keto approved or through Monkfruit or whatever it is, it's still lighting up the brain.

[00:10:18] It's still saying, yay. You know, like that dopamine effect. So I'm also, I'm very mindful about like, don't live on them. It's just, uh, a transition, but the biggest thing I think for, um, people, those, the biggest transitions are actually the, the breads, the, and it's, it's not even that they are, um, they need bread.

[00:10:39] It's a, they need a vehicle for that food. So having that wrap or having, um, you know, something to put the Patty into, um, for a burger that is, uh, the most common things that I recommend are, are really like the . Better tortilla wraps the chips. That's another thing is, is texture. So if you were to go, you know, if you're transitioning to more of a, like a carnivore approach, um, they're, they're missing crunch.

[00:11:06] Uh, so finding those things that is most common for me, the chocolate and that, that kind of dies out after a couple of weeks, like the, and once they rebalance the magnesium and their minerals, those things kind of fall off. But I think having a vehicle, or like knowing that they can have an appetizer, like.

[00:11:23] Well, what would I use for a chip now? Yeah, they like those

[00:11:27] Colin Stuckert: [00:11:27] options. Yeah. So I struggle with the, like the CSA stuff and those certain foods that it's almost like this constant battle where, you know, I find my palette going off into danger zone where I mean too much of that stuff in my, and I'm craving it.

[00:11:42] But again, you know, it's like I can still remain lean year round even when times I might be, uh, putting a little bit more. Visceral fat on that I want, which is always for me, connected to mostly to diet like stress a little bit, mostly to diet and like, When you get to that part where you're [00:12:00] lean though, right?

[00:12:01] Like, and for most people, if they could do that, if they could stay lean year round, you know, have a six pack feel, feel good most of the time. And then you just like, you can, you can kind of oscillate the food you're eating and, you know, trying to stay on top of it. But like a lot of people would love to do that, but you have to get to that point to be able to do that.

[00:12:15] So I think it's really important, really important distinction for people to understand that like these foods really, yeah. They should not become a staple in your diet and you have to kind of always be moderating them. Um, and also you have to know yourself cause like, I could take down an entire bag of CFA chips myself, right?

[00:12:29] Like, so yeah, it can be dangerous zone, you

[00:12:32] Austin Cavelli: [00:12:32] know, funny because when you do introduce these foods and to people, and you say, you know, you can use this as a transition. Of course don't live on it, then, you know, if. They're looking then they're looking almost, it's the opposite extreme where they're looking into the nuances of certain things.

[00:12:47] Well, you know, this butter isn't grass fed or this, this, you know, CJ chip has a little cassava in it and I've heard, I've read that bad. And it's like, okay, we're coming from. Standard American and we're making like, we, it has, it's a step wise progression. Um, it is, it, it can't be all or nothing. Um, and we have to pick our battles.

[00:13:07] Like, is it going to keep you in check as far as, you know, the amount that you're eating and not going on binges for the standard American things, then this is an improvement. So we're going to embrace it right now. And then in, you know, you never know when a couple of weeks you may say, I don't even want this anymore.

[00:13:24] Colin Stuckert: [00:13:24] Yeah. Yeah. That, that, that tracks my. Nutrition journey quite a bit. I mean, it was paleo than it was, uh, well zone diet, then it was paleo and then it was kind of like primal diet, but I was very, very dogmatic and strict about the things. Um, I've set up. What's that like the quality? Well, so at first it was quality, but then I was also restrictive about like no grains ever or no lentils or no beans.

[00:13:49] And, you know, I don't create those things as much, but I'm to the point now where I. I have a few heuristics that I, I use. And it's like, if I'm cooking or eating at home, right. Or if [00:14:00] I find like, uh, uh, some local sourdough and I bring that home and like, you know, I that's like every so often I don't like keeping it in the house cause I literally eat it every meal.

[00:14:07] So like I know that about myself and I know what, like my ranges are for how much I can have and not have. And um, but I've loosened up more. So, and now for me, it's more about if I'm not eating at restaurants. And I'm eating some of these, like let's say trigger foods, but they're at home and I can control it.

[00:14:22] And I'm getting the highest quality, the best ingredients. I'm not getting seed oils. Right. And like, and I'm controlling how it's even made. Then I give myself a little bit more leeway, but I also think for most people, especially for coming from San American diet, I think there's a way to that. There's a way that we should start thinking of how we can promote to the masses and my idea of that.

[00:14:44] Is somebody should be promoting to the masses. The idea that if you cook the ingredients at home, you can pretty much eat anything you want. Right. That, that for me would be a way to get like a lot of people that are in the standard American paradigm to kind of just get more to home cooks into the kitchen.

[00:14:59] And then the people that need to optimize for like weight loss or auto-immunity, or these other things like, yeah. Then you need to be exploring keto, carnivores and these other things, and then finding where, where your dose is and how much you need or don't need. But like, for me, the first principle is just.

[00:15:12] Not eating at restaurants or a package, right. Corporate food. Right. Which almost always has seed oils and it's mass produced and it's not good for you and getting in the kitchen. Right. And I mean, so with your clients, like you're, you're taking a lot of them from convenient food too, I assume in the kitchen.

[00:15:28] And so there's yeah. Some cooking involved or prep involved and maybe they have some bags every so often, but the bulk of your meals are still coming from something you're probably making better. Right? What are you doing to support them through that process? Cause that that's a big, a big transformation to this idea that I got to like make the steak or like this chicken and I don't know how to do it.

[00:15:45] But I know that if I get the process stuff and like, it's got some sauce on it, like I can just pop that in the microwave. That's a huge hurdle. I feel for most people today.

[00:15:52] Austin Cavelli: [00:15:52] No, definitely. I think preparation and also the number of ingredients. So for me, I am a very, very simple [00:16:00] person. If it's like more than five ingredients.

[00:16:02] Yeah. You've already lost. Probably not good. Right? Yeah. Yeah. The fact that it's in a container, that's the other thing. So it's, it's the biggest transitions are, and I'll get on a call with clients, uh, for the first call and we will go through their pantry. We we'll stock them up with the, you know, the con even down to the condiments and spices.

[00:16:21] Um, making them mindful that, you know, there can be heavy metals, even in, in the spices you want to, you want to go for organic focusing on quality for sure. And then once those things are, you know, they feel equipped. They feel that they are stocked up, um, going more into, okay. Easy meals, things that we can put together.

[00:16:39] Um, especially I find it most. It's most difficult for clients who have families, because again, like

[00:16:46] Colin Stuckert: [00:16:46] if it's, if it's

[00:16:48] Austin Cavelli: [00:16:48] there, they want it right.

[00:16:51] Colin Stuckert: [00:16:51] Be in the house or I'll eat it. And so I sometimes tell Alison to hide if we get the, like the huge chocolate. Okay, here we go. I'm taking my half. You hide the rest.

[00:16:58] And then every so often, if I'm craving, I'll be like, Is there any hidden chocolate anywhere. Okay. There is, oh, you ate it. Okay. Hi to me. But sometimes I want her to lie to me. So it's like, you know, but, um, you have to know

[00:17:12] Austin Cavelli: [00:17:12] yourself that alone. Um, I find, you know, they, they really, and. If they are going to implement it again, it's, it's feeling that their pantry is stocked up and that they're prepared that they have the other options for their kids or for their husband or spouse.

[00:17:27] Um, so yeah, first feeling, making sure they feel stuffed up and getting those other things out. Um, and then kind of teaching them that this is not, this doesn't have to be, you know, a five-hour meal prep process every week. Um, this needs to be quick, easy. These are my go tos. And then when you get bored of those, then we introduce, you know, even one or two new recipes and it's okay.

[00:17:50] Yeah, no, I can do this. This isn't impossible. Um, the other thing is, yeah, living more out of the fridge, getting that mindset that, um, you know, if it's in a [00:18:00] package. That you're almost creating more work for yourself because you got to look at the ingredients, you know, what, what possibly is in here that isn't good for you when you're living out of the fridge.

[00:18:09] It's like, no food is food.

[00:18:12] Colin Stuckert: [00:18:12] It doesn't list. Right. Yeah. So what are some of those meals though? And like, how are you again? I just feel like this is always a sticking point. It's like they can listen to a podcast. Anybody listen to the show can kind of probably identify foods that they know they shouldn't be eating.

[00:18:27] They know they shouldn't be doing this. They know it should, but you know, the restaurant, they know they shouldn't be eating as much out of the packaged foods or the snack foods or the convenient foods. Right. But. I mean, I've been cooking for years and I feel like I still make evolution all the time. And I even pride myself as like a home cook.

[00:18:41] Like it's a part of my identity, but somebody that isn't into food that way, or isn't in the cooking, or doesn't even know how to like sharpen a knife, like use a cutting board or like pan fry, a steak, like they're at a severe disadvantage. I feel like. So are there any. Tools recipes, like easy techniques that you really focus on in the beginning to get somebody who is literally not cooking or ever cooking or no idea how to cook too, thinking about maybe not even cooking, but thinking about how to prep their food, rather than like cooking it or something like what, what, what are those things?

[00:19:09] Austin Cavelli: [00:19:09] I really, I really stick to the basics, you know, like breakfast, you know, meat and eggs. Um, you know, and you could do so much with eggs. You could put it if you don't, if you don't, if you're terrified of, you know, even doing it on a stove top, um, even if you did poached eggs hardware, that you can easily put them in an oven to make a quiche or, and it, you know, a quiche drop the egg into a muffin tin and put some vegetables in there and a little, you know, top it with bacon or sausage or whatever you like and done, uh, You know what I mean?

[00:19:42] You have to watch it really. Um, so breakfast is very, very easy. Lunch is more like, you know, your, your lettuce wraps or like TFA wraps there's even, they now make like egg whites. Um, tortillas. Um, so something like that, I say, you know, get that and then it stick with, [00:20:00] you know, what vegetables make you feel good are fruits, um, uh, mostly berries it's usually, and as kind of like a side, so many people struggle with, well, yeah, that's my main dish, but what about the sides?

[00:20:13] Like they have this mentality that standard American diet, you know, looking at a plate, there's gotta be all these sides. Um, so I focus really on, on filling up with the protein, you know, like I said, the lettuce repertoire, TIAA, what do you, what do you like? Or what's easy for some people that's tuna in a can fine.

[00:20:31] Add your primal kitchen, Mayo done salmon. Um, doing like roasts even Crock-Pot. Do a roast on a Sunday, you have shredded meat for the entire week. You can put that into your breakfast. You can do it in a wrap and lunch. You can dress it up with, you know, a primal kitchen sauce for dinner. Like it's it's it has to be something that is, um, that is going to be convenient, uh, and to replace that packaged option.

[00:20:59] Colin Stuckert: [00:20:59] Yeah, well, so the protein is the hardest part because I feel like the protein is always the core of every meal. And, you know, obviously carnival prioritizes protein, uh, you know, Ted Nyman has his protein energy balancing, which I think is brilliant for a way to think about food. You know, like energy energy's, fatten and carbs, and then protein is nitrogen and focused on protein.

[00:21:18] Right? So that was like a huge leap in like the thinking of things. And then I applied that to my life. So I'm always constantly looking at, okay, what's my carbon sugar intake. And, and then even what I used to not do, but I do a little bit more so more cause I'm focused on being leaner is I'm also watching my fat intake and that's kind of its own topic that we can get into.

[00:21:34] But the core is protein is the base of every meal. And so if I feel like I'm still hungry, Uh, I didn't eat enough protein. And so my thing now is I'm actually trying to go to two steaks a day, even though financially, it's like my, I have this like mental block to it financially. But to have this dinner steaks a day is really what I need.

[00:21:50] Otherwise I will want to snack later or I'll feel like I need to eat three times and I'm always trying to aim for it too. So how do we get people? Because protein is very finicky. Like if [00:22:00] you don't cook it the right way, like. You can have a rubbery, tasteless, not enjoyable steak versus like a steak.

[00:22:05] That's amazing. And just lights up your brain, the reward center. So what are we doing to help people with that? Or, or what are some of those strategies? Like what are you doing for the cooking protein part? Cause obviously Crock-Pot is easy, but I get sick of that personally. So my go-to is like cast iron steak.

[00:22:19] Right. Do you get into that, that cooking process

[00:22:21] Austin Cavelli: [00:22:21] or. Yeah, absolutely. So I, and I personally have always been a texture person. So even, um, you know, the steak obviously priority, but even for organ meats and introducing it in the car before, you know, people are terrified very, very intimidated by organ meats.

[00:22:37] So even finding ways to cook those. Um, and I, you know, I keep it simple. It's. Where the two top, the top two ways to do, you know, your origami or, or this different stake. So certain stakes, no, you don't want to put them in the oven and, uh, you know, dry out the center of them. So I definitely provide, you know, depending on how lean or how fat the steak is, um, yeah.

[00:23:01] Cast iron reverse searing versus just a quick PNC or, um, I even have gotten, uh, like a meat torch and that's been super helpful. Especially for people they're always worried about, you know, when you go to work, it's harder to, to protein and you don't want to put it into my grave. That would be disgusting.

[00:23:19] Verse steak. So, um, there's, you know, a meat torch to kind of, to light it up very quick, uh, and get that, that char on it on the outside is another option. So I'm always talking with clients about the vest. Ways in the quickest ways, um, while also not making it, you know, completely rubbery because you, like you said, and, and people, one of the biggest things is wrapping their wrap their mind around that they're paying these extra dollars and they're investing in their health with this food.

[00:23:48] Uh, and they don't want to mess it up. Like many people. They won't buy lamb because they say, oh, it's expensive. And I don't know how to cook lamb. Like it's, I don't want to waste those dollars. So, uh, yeah, providing the cooking methods [00:24:00] is definitely part of the process for sure. Otherwise, yeah. Living, even if you did all meet and lived with a microwave, I don't think, I don't think that would be up to them.

[00:24:11] Colin Stuckert: [00:24:11] Yeah. I feel like this is actually probably the, the biggest hurdle to eating clean. No, and I've known that, but like, as we're just talking about, I'm thinking about it, I'm thinking about my journey when I got the cast iron pan searing method down. When I got that down, it's a game changer because now I'm to the point where.

[00:24:31] I know that right now I can go grab a couple of local, uh, steaks. They're usually about an inch thick. I'm going to take those home in fact is actually how I break my fast every day. It's literally one steak, but I'm going for two and it's the same process every single time. And so, you know what, let's just give everyone a quick summary of the technique or what, cause it's actually very simple.

[00:24:50] And before you know how to cook steak, it does, it's intimidating for some reason. I don't know why it is, but when you cook it 20 times, really, and you really have it down. You look forward to it and you know, it's going to be tasty and you know, you're gonna have that delicious crust. Right. And like, and then the, the, the draw of like a Chipotle or like going to whole foods, Barty and that crap or whatever it is, it starts leaving your consciousness.

[00:25:10] Cause you're like, damn, I know I have this tasty steak that I can have at home and it's gonna be crusty and there's salt on and it's delicious. And it's like that, that pink or medium or center.

[00:25:17] Austin Cavelli: [00:25:17] Yeah. And just knowing that it's, it was just freshly made. I mean, looking, going in, even to what you probably were.

[00:25:24] Yes. It's organic or, you know, all their, their claims,

[00:25:29] Colin Stuckert: [00:25:29] humanely raised all of that. Yeah.

[00:25:31] Austin Cavelli: [00:25:31] Yeah. It is. It is cleaner for sure. No doubt about it. Yeah. But when you see it sitting there versus your fresh steak that you're making, like boom, like tastes. Yeah. I want to go home and make it myself, even if it takes a little

[00:25:45] Colin Stuckert: [00:25:45] extra effort.

[00:25:45] Yeah. Yeah. So a couple of the things that were a game changer for getting to that point where I knew how to cook steak, but even chicken at this point. W this is just the process every time and feel free to chime in with any tips or strategies that you've seen. So honestly,

[00:25:58] Austin Cavelli: [00:25:58] I eat 98% of my [00:26:00] diet is Braun now.

[00:26:00] So I would love, I would love for you to share your, uh, Your cooking method, because I personally don't do it that much anymore.

[00:26:10] Colin Stuckert: [00:26:10] We're all raw steak is actually something that, um, I've had a couple of guests on. I've talked about that. And I think, I feel like I want to do that more right. Free freeze it, freeze the steak and then, and just have it with some butter and salt or whatever.

[00:26:21] That's definitely interesting to me and I fucking need add that to my repertoire more, but I still just love that crust, that cooked steak, you know, it's just so delicious, right. Much more,

[00:26:32] Austin Cavelli: [00:26:32] um, as far as, uh, helping people to transition from a restaurant, that's what you're going to in the restaurant. So it's right.

[00:26:38] Colin Stuckert: [00:26:38] Yeah. Very helpful. Yeah. So when it comes to steak, you want to pat it dry with paper towel. That's huge. You need to get all the moisture off the side. Okay. And then you season it right before it goes in the pan and you need to get in the habit of using quite a bit of salt, get quality, kosher, salt, or sea salt, rock, salt, whatever, and then make sure okay.

[00:26:56] Temperature or do you take it right from the predator? Do that anymore. I used to do that. And it also, when you're, when you have a thicker steak, when you're getting to like those two inch steaks, yeah. That's probably going to help you mostly just to speed up. Uh, the actual cooking process. And cause I mean, when I'm cooking a steak and there's a crust on it, I want to eat it.

[00:27:12] But then I cut into it and it's still blue. I'm like, crap, I gotta wait. And then like I throw it back. And then, and then the entire process is ruined. Right. So I think

[00:27:21] Austin Cavelli: [00:27:21] depending, yeah, if it's like a really thick ribeye or

[00:27:23] Colin Stuckert: [00:27:23] a Tomahawk, yes. You need a lot of rest for sure. I would, I would agree room temperature and preseason it before, which is like, you do it overnight on a rack.

[00:27:31] And there's some strategies with that. But for me, the simplest way is I can go to HEB or sprouts or these places around here. There's grass-fed steaks. They're usually about one inch thick. So they're, they're not too thick. The two inches, when you get into it, It being harder to cook the metal. They're wanting to stick.

[00:27:44] I pat it dry and I then season it down. Good amount of salt. I'll use pepper. Sometimes if I want to, my pan is preheating. Right. Which is very important. I mean, we're talking like three to five minutes. You know, if you put cold protein in a pan, you're going to disrupt the sear [00:28:00] and all these you're going to disrupt the Mallard reaction, all these other things that I don't even understand chemistry wise.

[00:28:04] And you'll, you'll, you'll taste a difference. Like when you put a stake in a pan and you don't, it's not hot enough to get that crust. You end up with like a rubbery steak that, that doesn't look as good as kind of grayish. Brownish just don't do it. Okay. Pat it dry preheat, the pan. I use a little bit of ye I like to get the pan little bit of oil in there though.

[00:28:20] It's not really necessary. You can kind of even do it in a, in a dry pan if you really watch it. And then I lay that steak in that pan that's preheated, almost the point of smoking. Usually. Two minutes generally.

[00:28:30] Austin Cavelli: [00:28:30] Well, so don't be that many people. Now, here we

[00:28:33] Colin Stuckert: [00:28:33] go. You got a fan on, uh, two minutes on one side, and you're always looking for kind of a medium to fast sizzle.

[00:28:39] If you barely hear a sizzle pan, wasn't hot enough. So it's a little bit better in the pan

[00:28:44] Austin Cavelli: [00:28:44] prior

[00:28:44] Colin Stuckert: [00:28:44] to I don't, because if you put butter into the pan, right at the searing point, you will burn the butter. So geeky is good or sometimes avocado oil if you use it because it has a higher smoke point. Um, I like to use just a little bit of G and or avocado and, uh, like if I have the spray, I'll spray the steak down or I'll just put it in the pan and he put that in that pan two minutes, just leave it.

[00:29:05] And then after two minutes, when you flip it, if you preheated the pan and you patted it down and you have a little bit G on there and, uh, your salt and everything, you'll have a nice brown crust. And then all you do, it's really important

[00:29:18] Austin Cavelli: [00:29:18] not to move it. I like that. You say, leave it alone, like two minutes.

[00:29:22] Cause some people, you know, they're moving it all around and it disrupts it. So

[00:29:26] Colin Stuckert: [00:29:26] don't walk away for two minutes and then come back and then flip it and then literally. I mean for the one that sticks, because a thinner, usually it only needs like a minute to minute and a half. Um, because if you leave it for too long, on the other side, you'll end up actually cooking the whole thing through.

[00:29:40] So you, you, you kind of will get in a flow with like the temperature of your pan and your stove. Like there's all these variables that the more you do it, like you'll know how to cook a perfect every time. That's kind of the point I'm at. Um, and then what I do is after I get that second sear, I move it to Iraq to let it rest.

[00:29:55] Yeah. Okay. And if it's sticker, I would then put in the oven and let it do its thing, [00:30:00] but letting it rest and let it, letting it carry through cooking is literally the difference between having a good crust on a steak with like too rare of a middle versus like that. I like the very, like the warm pink center, like in not like a little bit of rare, maybe in the middle, but I like it a little bit more cooked through.

[00:30:15] That's just my, and so I figured out that you have to let it rest, let the juices redistribute, et cetera. And yeah. If you can do that. Like if that one thing, like, let's just say, you're spent a month trying to cook the perfect steak, right. You can then apply that process to chicken and fish and whatever.

[00:30:32] And like it's pretty much the same process really is it's a game changer. I mean, that single thing for some people could probably change their nutrition and life because it opens up all these mental doors. Right. And then it also opens up doors to other cooking and other techniques and just feeling more confident, the kitchen in general.

[00:30:48] Austin Cavelli: [00:30:48] Absolutely. No, I think that's a great point. Yeah. If you can even just get down to a cast iron sear,

[00:30:53] Colin Stuckert: [00:30:53] um, one technique and apply that

[00:30:56] Austin Cavelli: [00:30:56] to everything. And you could even do that with vegetables. I mean, or you can have your vegetables roasting in the oven while you're doing that, the cat turn. So it's, it's evolving and adding those things, you know, piece by piece.

[00:31:07] It doesn't have to be, it shouldn't be this overwhelming process all at once here. You're going to be, you know, the next chef. Um, no, we're gonna keep it super, super simple. Yeah. That is definitely the way to go. That's a way to keep things sustainable.

[00:31:21] Colin Stuckert: [00:31:21] For sure. You have your clients, they, they start making better food choices.

[00:31:26] They start getting, they start swapping out like standard American bad foods for standard, like. Kind of like Stan American foods, but they're better. So like dark chocolate rather than like milk chocolate or, um, you know,  chips and tortillas rather than like flour tortillas. And that's for sure a huge step.

[00:31:43] Right. But I also feel like it has to coincide with cooking and at home in most of your meals as much as possible. Yeah. Right. So maybe you can speak on, you know, The difference. Like I see a lot of this fake keto snack food stuff, and I see, you know, you see a lot of [00:32:00] people that are on a keto diet, but aren't really losing the weight or where they are, they plateau.

[00:32:03] And there's a lot of reasons for that hormonally and biologically. But I do think that there is an over-reliance sometimes on these keto foods that seem better. But I mean, at the end of the day, they're still processed foods. They just have a different sweetener. So they're not like they might be a bridge mentally, but I don't think they're actually a bridge for your physical results.

[00:32:24] Cause that you can end up just replacing standard American with those and stay in the same place.

[00:32:29] Austin Cavelli: [00:32:29] And I think, um, the other thing that really plays into those, not only are they, you know, They're not whole foods. They are. They're like I had said, they are still triggering that and highly

[00:32:40] Colin Stuckert: [00:32:40] palatable. So they,

[00:32:42] Austin Cavelli: [00:32:42] and that's making a lot of people want to eat more often.

[00:32:47] So then you're like, yes, technically, you know, your, maybe your sugar spikes aren't as high with these food choices. Yeah. But you're still snacking throughout the day. So when you are having more whole foods and your higher protein, like you said, you're more satiated. You're not needing to snack your insulin levels are going down.

[00:33:07] Um, and that is helping promote more of the weight loss and the, you know, control of your diet and overall caloric intake. And when you're looking at averages on a weekly basis, as compared to the person who's snacking on keto treats all day, every day,

[00:33:22] Colin Stuckert: [00:33:22] Yeah, well, you're also, I feel like you're probably going to be nutrient starved and I've heard about people.

[00:33:27] I think Dr. Uh, nine minutes talking about this, where he was talking about obesity being not a a, so it's an energy rich, nutrient poor. Diet energy being carbs and fat, right? Like calories, energy, everyone knows that. Right. But the reason you keep eating, even with, with lots of calories is because your body needs magnesium and zinc and this and B vitamins, all these things that are found, guess what?

[00:33:51] In whole real foods that you make at home. And I actually think that in the future, we're going to probably be able to map a little bit better. We don't have the data, but I believe that. [00:34:00] If you, if the food is processed and it's on a shelf, like even at a whole foods, it is by default lacking in all those nutrients.

[00:34:08] Right. And the more processed it is, or the more it sits on the shelf or whatever, the more those nutrients just aren't there, they're not bioavailable or they're just, they they've been processed out or, or whatever. So. I think we're going to see the more we understand these things like the, the, the spectrum, like the further you get away from new nutrient nutrition, like what your body actually needs, right?

[00:34:27] The further you get away from that, the more you're going to be in an energy rich get nutrient starved, therefore overeating snacking and all these other things. And like your body's not. Triggered to stop eating because it needs nutrition to survive. Right,

[00:34:39] Austin Cavelli: [00:34:39] right. It's talking to, you know, so I, I totally agree, um, Ted name and he brings up great points in the sense of it.

[00:34:46] Think about it. You want the most bang for your buck, and then even if you want to take it from a weight loss perspective, so. Where can I get the most nutrients for the least amount of calories?

[00:34:59] Colin Stuckert: [00:34:59] He talks about a lot too.

[00:35:01] Austin Cavelli: [00:35:01] Absolutely. So where can, you know, it's combining those, those elements, um, in your food choices, uh, that way you're, I mean, you can, like you said, you can be completely.

[00:35:12] Um, you can be overweight and be starving because you're not going to BCD

[00:35:17] Colin Stuckert: [00:35:17] is he says basically, and I believe it. Yeah,

[00:35:20] Austin Cavelli: [00:35:20] absolutely. I totally agree with that. Um, I, I have made so many, like I have said so many times to clients that, you know, a pantry isn't even necessary. My parents are, are currently building a home and I said, uh, what is this?

[00:35:35] And they're like, oh, that's a pantry. I was like, okay. Why would you need a pantry? Like you don't eat things out of a pantry. Like you eat everything out of the fridge. I don't get rid no, that that's wasted space. Um, so yeah, going for these nutrient dense foods, and those are going to be in your whole foods, the other argument is okay, well, um, my gut, you know, I'm just not absorbing it.

[00:35:55] Even if I'm eating the nutrients. All the more reason to get the more nutrient [00:36:00] dense food so that you can heal your gut, even if you're not absorbing an initially a hundred and you know, a hundred percent, those are the things that are going to help you heal your gut. So, um, you know, we have to look at absorption rate and what is the end goal to heal the gut and to make sure that you're thriving, um, and absorbing these nutrients?

[00:36:18] Well, all the more reason to eat whole foods,

[00:36:22] Colin Stuckert: [00:36:22] read dense foods. Yeah, we had nine men on the podcast actually, and something he, he said to me that this was when I was in hardcore were face. And so it, it, it was a little bit of a switch in my mind. I remember him mentioning strawberries. And this is, we should talk about this with our clients because you have a lot of them that are more better carnivores.

[00:36:41] Now, when I was carnivore, I was. Like way more sensitive to eating any fruit or any, any carbs. And like, in my mind, like, you know, you try to create these simple heuristics where carbs, bad meat. Good. Right. But, but you know, for some people that's fine, they need that simplicity for me. I love food. I'm a foodie.

[00:36:58] I like to cook. I like to eat. Like I need to have a little bit more of a fluid, flexible approach. He mentioned. Or made a comment about strawberries. And he was like, you know, you could eat literally two pints of strawberries, which is super high satiety. And you might have like net 10 grams of sugar or whatever it is.

[00:37:14] Like it's a very high society food with a low sugar as berries usually are. And I was thinking of that a second. I was like, okay. So if I ate like literally two containers of strawberries and let's say even I hit like 20 grams of sugar there, but I'm going to be so full after that. And I love strawberries.

[00:37:29] I'm going to be enjoying it. I'm gonna enjoy the process as well. Right. That could probably. Satisfy my sweet tooth satisfied my satiety and his way better than grabbing like that organic gallon of ice cream and eating like four cups falls and the a hundred plus grams of sugar. Right. And so that was something that towards the tail end of my shirt, carnivore started changing my mind a little bit.

[00:37:51] And I actually think now that fruit, I mean, strategically, if you use strategically there's different fruits, like you have to understand what you're doing. I like. The best human diet, I [00:38:00] feel like is probably some kind of carnival diet where you do use flute fruit, or maybe even like low-glycemic carbs and certain or vegetables here and there.

[00:38:08] And you just kind of find those extra foods that have high satiety, but you also enjoy, whereas the bulk is still that animal based nutrition. And I think a lot of people on keto sometimes get too dogmatic about that. What that does is they focus on the macros rather than the quality. Where is it better to have a keto cookie?

[00:38:23] Because it's got no like no sugar or is it better to have a pint of strawberries and I, I would always opt for the strawberry. So maybe you can offer some commentary on that.

[00:38:31] Austin Cavelli: [00:38:31] Absolutely. No, I am always about the whole foods. Um, and I, I agree. I mean, some people, yeah, depending on the fruit or the vegetable, um, can handle it just fine.

[00:38:42] But yeah, if there is an option and many people will ask me about, you know, oh, what is, what is this ingredient? And it's like, you know, the, the food that has the. Um, uh, my, my sister is Quito and she, she wants to find things that are convenient for the kids and that they feel that they're not, you know, cause they know what is a healthy food, uh, versus a non-healthy food.

[00:39:06] And so they almost look at her like, She's feeding them poison when it's the healthier option. So she's trying to find a balance and in doing so though there's many things that have, you know, the tapioca starch or the, um, just the fillers in the keto foods versus, um, having something that is more whole food and has a little bit of, um, you know, dates or something like that.

[00:39:30] And I say, no, offer the. Even, you know, yes, they're going to have some sugar, but like opt for the whole food option, as opposed to, um, the, the package process thing. She goes. Yeah, no, I agree. And I'm like, okay. Yes, you know, their kids and if the more sugar you give them, they, uh, like you said, satiety, you have to play around with that because if you just give them, you know, an orange or an apple, they're going to come back and probably five, 10 minutes and be like, I want something [00:40:00] else.

[00:40:00] So I say, you know, pre, uh, pair it with the protein. You want to make sure that you're also focusing on the satiety as well, but I'm not, I'm not against, you know, introducing carbs in clients. Um, and many people, they, like I said, they want that more moderation. I think that unfortunately with, uh, you know, diet, uh, just culture, it has become this carbs are bad and it's really.

[00:40:24] No, the seed oils and the processing, those things are bad. Um, whole, whole sugars, you know, whole foods, the sugar that comes from those not necessarily bad. Do I promote, you know, go eat spoonfuls of honey? Absolutely not. But, uh, like you said, considering satiety, considering whole food versus something that's in a package on the shelf, whole food

[00:40:45] Colin Stuckert: [00:40:45] all the way.

[00:40:46] Yeah. Yeah. Okay. So I actually want to talk about kids before we wrap up. So you brought up kids and I have two now and my son, you know, he toddler two and a half and he's going through, like, he goes through a growth spurt and we've noticed lately that he just wants carbs and he'll ask for like yogurt and, and oranges and apples and things like this, uh, and then ignores protein.

[00:41:07] But then sometimes his body, like he only wants the protein, he doesn't touch his, like he leaves the carbs there. So it's very strange how there is definitely. Like a golden mean to everything. Like there's a certain amount of maybe carbs and sugar that they'll eat. And then the body will kind of take care of the rest.

[00:41:22] But I also believe that if you start giving kids these highly palatable foods or he wants to drink, like, like he goes to fizzy water. So if I have like a flavored fizzy drink or whatever, that really, I don't think he should be drinking the, you know, I don't think they need the extra flavors or Stevie or any of that crap in their gut to mess up their gut.

[00:41:38] But like, I'll have it every so often. I've noticed that the more he's having those types of foods, the more he leads to those types of foods. So I think we have to be very careful about defaulting to those foods cause it's easier. And so Alison and I are very aware of that and she also tracks his behavior when he's having more carbs and, or more, uh, fizzy waters or like chocolate or, or cashew [00:42:00] butter.

[00:42:00] Like those very nutrient dense energy, rich foods that like obviously his body needs, but it's buying Disney protein too. So it's definitely a dance that you have to figure out. Um, what are. When you have clients, like, I assume some of them have kids, like, are you trying to help them with their kids? Or like, what are your strategies around

[00:42:17] Austin Cavelli: [00:42:17] that?

[00:42:17] Yeah. I definitely like to give them options, just having worked, um, with my sister, you know, we've, we're reversing her ashy motos, and she has four kids and yeah, they kids want sugar. Um, they want sugary tasting things. So, uh, we focused around, you know, giving them that taste, but also focusing on. Healing their gut.

[00:42:38] So for example, um, like you said, some things are Stevia sweetened. They absolutely love the Ultima. Um, electrolyte, uh, they basically taste, they remind me personally, um, when I had it, uh, cool.

[00:42:51] Colin Stuckert: [00:42:51] I just started using that, but that could be harsh than the gut. So which brand use the element T or the relight by, uh,

[00:42:58] Austin Cavelli: [00:42:58] it's Ultima.

[00:42:59] And it's my brand. Yeah. Ultima. And so they have different, different, um, it isn't a electrolyte supplement, um, but it, it tastes like Kool-Aid and she'll do you know whether she's adding, um, like yogurt or doing, um, even just water she'll do popsicles with that. She'll do, um, uh, like gummies, uh, doing, adding gelatin as far as, um, Healing healing the gut, um, and having it as a snack, like a gummy bear kind of thing.

[00:43:30] She just got in the molds. Um, offhand and easy to do things like that. Um, she will often pair it, like if she does do fruits with them, um, we are making sure that it is with like, um, uh, not butter or it's with, um, you know, some type of protein, even if it, that is a cheese stick, I'm not a huge fan. Um, you know, the process dairy, but I think pairing it with protein and most kids, they do, like you said, they go through this phase of where they will want protein, [00:44:00] but for her kids.

[00:44:01] And I know a lot of kids it's yeah. Cheese, chicken, and carbs. Um, so even replacing, uh, the other thing was in addition to the, like the CFA, the chips. And the, the, um, wraps, uh, is the, um, pasta. So pasta is another one with kids like kids want pasta. Um, there is a brand it's called Paul meanie, um, and they have a it's hearts of Palm.

[00:44:28] Um, it's in a package, so it's, it's completely, grain-free. The other option are the kind of the miracle noodles, social play around with those. Honestly, if you have the sauce or like kind of the, the cheese it's on the outside that they're used to it off, they often don't don't I really notice a difference or they'll go with a butternut squash or spaghetti squash, um, and, and making that as a replacement.

[00:44:49] Again, I think for kids, it's more about like the vehicle of having that chip to dip into something or kind of what it looks like. Um, so making it fun or with a toothpick or a little thing, like they gravitate more toward that. So we've been focusing on that. And again, they're big, like kids like snacking.

[00:45:09] Um, so if you can make finger type of preparations of food, uh, they also gravitate toward those as well.

[00:45:17] Colin Stuckert: [00:45:17] Yeah. It's, it's definitely some like a constant, I guess. Yes. I don't want to say battle, but it kind of is a battle because I mean, kids are going to default to whatever you allow them to, to consume pretty much.

[00:45:29] And if like in our modern food environment, I mean, this is something we all need to kind of accept and realize like even in a clean household where you're, you're buying very clean stuff and you're not stocking a lot of. Stuff in the pantry or whatever. Like, it seems like everything has sugar in it or everything is, uh, a tasty carbohydrate, like, eh, like it's and those, I believe, I believe they take precedence in your mind for your palette over wanting to eat.

[00:45:54] And especially, we don't know how to cook steak or chicken, like when you know how to cook steak and chicken and you have that down. [00:46:00] Your brain will go to it. Cause it, cause it's going to be tasty, but if you don't know how to cook steak or chicken and you have easy, highly palatable tasty foods, where do you think your brain is going to default to?

[00:46:08] And I think that's like a huge thing for, for men or for all humans, adults, children, too, that we have to always be considering. But I mean, kids will definitely always opt to those tasty things. And I think if it can ruin their power and their perception absolutely. And they're

[00:46:23] Austin Cavelli: [00:46:23] comparing it, you know, also to other kids and what other kids are eating.

[00:46:27] Yeah. Um, they're also the, you know, the, the big things as far as standard American diet, the pizza, the, um, you know, chicken nuggets, uh, they, they want those foods, uh, because those are considered good ice cream, like those are, and it's kind of sad because. Um, we, we actually, you know, yes, it can be, do you know, they're comparing to other families, other kids, but also we as a society have always, uh, we treat with food.

[00:46:58] Oh, good job. Let's go for ice cream. Oh, good. You know, like you did well, like it's food has become a reward. And so if kids grow up that way, um, yeah, like to go and splurge or go to, you know, the ice cream shop or get cupcakes every time you do something good, like then they're, they're looking for that. So I help the five version they're thinking, oh, you're trying to trick me.

[00:47:20] Or we just have to choose a better ingredients to start with and make it so that they realize like, no, this is ice cream or this is it. This is just a better alternative. Um, the convenience for them is, is. Yeah. Something to and in going out with friends and all that kind of stuff, but yeah. Not, not treating all the time with food.

[00:47:42] Um, I think is another thing that parents need to be very

[00:47:44] Colin Stuckert: [00:47:44] mindful of. Yeah. I think as my, as my son gets older too, we're going to be doing this, but this is also a, something for all parents out there. There's a lot of research around and I've also heard a lot of anecdotes around. Kids just want to be included and they want to help and they want to mimic what you're [00:48:00] doing.

[00:48:00] And I think a lot of parents probably unknowingly take the default of, oh, you're too young, go do something else. I'll do it. And so that could be in the kitchen. That could be with chores that could be outside when you ask kids to help, when they can feel included when you, and then when you reward them with like great job and positive feedback, it's a game changer.

[00:48:19] So what we're probably going to do in our household, I mean, my son's almost three and he, he can literally whisk things and he'll like, he wants to salt things and like, he wants to be included the kitchen and he does that. And that wasn't us like cultivating that, that was just kind of him expressing interest.

[00:48:34] And now we get better at asking like, Hey, you want to help me mix this? Or you wanna help me strain the cheese? Or like, whatever. I think what we're going to do as he gets older to combat some of the social pressures, because that's a huge one. I think we're going to try to develop. It around basically, if you want cookies, if you want cake, if you want ice cream, you got to go make yourself.

[00:48:54] Or at least as a family, we'll make it, we'll make it a home enrolling, gonna pick good ingredients, and then we can change maybe some of the mental models around it. And that will maybe hopefully create a kind of a separation between like the crap you might eat at your friend's house. Cause they have a birthday party, right.

[00:49:10] Versus the stuff we eat at home. And I, and I, you know, obviously home cooked versus like mass produced food when you're eating a lot of home cooked food and you have kind of that very sugary fake, like icing cake, whatever, like your brain is like, whoa, that's like a little bit too much. And there's almost a mitigation effect that I've heard other parents have too with their kids that they just don't don't need a lot of it.

[00:49:28] Cause like they don't want it or it's too high. It's too sweet. So I think that's probably going to be something we're going to try to cultivate around this idea that like, yeah, if you want to treat or whatever, then you gotta work for it and get it and make it, you know, from scratch. Like, and then maybe you won't want as much because, you know, you realize how much work it requires.

[00:49:44] Like I think we need to break that connection between the, the easy and the convenient, and then the hyper palatable, not great foods, right. We need to create more of a resistance and a gap there. And that's part of the problem. Most people would not eat pasta if they had to make it themselves. Or they would make home homemade cookies, like [00:50:00] once a quarter.

[00:50:01] Right? Like that's just what it is, right? Yeah. It's a bit of

[00:50:03] Austin Cavelli: [00:50:03] a challenge. And I always say one of the things I do see in clients with moms, they, you know, they almost feel like they're letting their family down because they're not, um, they're not, they want to still be able to cook meals that their family enjoys, but they feel a little restricted in, in the that they don't, you know, it's, it's very, in other words, it's very easy.

[00:50:24] To make something palatable with sugar and all the crap, but to make a keto tree and, or, you know, and, or carnival treat and make that taste good. Like that should be the challenge like that should be encouraging people. Um, the other thing I, I do, I see a lot of people that are encouraging, helping the kitchen with their kids and maybe even have those stools where the kids can kind of lean over

[00:50:47] Colin Stuckert: [00:50:47] to the counter.

[00:50:48] And they're

[00:50:50] Austin Cavelli: [00:50:50] absolutely, I mean, even my sister with her kids making the gummies, like. Something so simple and they're just pouring it into the mold, but they, they do, they feel appreciated. And then they, they kind of want to savor it a little bit because they don't want them to run out. Like they, they feel like, wow, I helped make this.

[00:51:07] And these are, these are great. So, um, I definitely encourage incorporating your kids in the process. Um, and it kind of explaining it. I also. Um, with the whole, you know, healthy versus non-healthy I say to make it not about healthy, I hate the word healthy to begin with it. What does that mean? Um, I say to make it more about, like, this is a clean product.

[00:51:32] Versus a dirty, I guess, would be the opposite, but, uh, making it more about being clean and fueling your brain and fueling your body versus making you feel tired and in, um, in sick. Um, and that you need, you know, like fat you, for example, in a ketogenic state, like fat is fuel, um, sugar, you know, may make you feel tired or sleepy or things like that, so that they actually, [00:52:00] um, correlate, you know, what they're eating with, how they're feeling as well.

[00:52:04] I think that's

[00:52:04] Colin Stuckert: [00:52:04] important too. Parents don't give kids enough credit. Generally. Uh, kids are way smarter and more intuitive. Than any of us realize. And when you talk to your kids, maybe even sometimes like adults or you educate them as if they're teenagers and they're going to get it, even if they're a little younger than you think they might get it, I'm telling you do that for years and just watch what happens.

[00:52:25] Right? Trust the process. You can teach kids the value food. The, the basics of it, how nutrition works, what carbs, fat protein. Why, why should you even care about that? Why should you care about maybe not eating gluten or grains or whatever, or it's going to make me maybe not make you feel good? Like, instead of just saying, I'm the parent, you don't do this because.

[00:52:45] Mommy's on a diet, right? Like, or I said, so that's even worse. Right? You explain to them exactly how you and I would have a conversation about this stuff. The kids should be included and over years they will develop it. And then their identity going into birthday parties, high school, college, whatever, they will be set up for life because they have a foundational understanding.

[00:53:03] They've also tested it from themselves. They've eaten foods and probably not felt great at times. And they eating clean foods and they feel good. And then they also know how to make their own food. Like. I cannot think of a better legacy to give children than a healthy mindset and healthy, uh, cooking strategies for doing that.

[00:53:18] Then I mean that to me, like that's more important than money you're going to be behind them or, or this or that. They're going to be set up for health for their entire life. And if you look at the modern food environment and the obesity rates, Like on term, that's the legacy we should be passing on, right.

[00:53:34] Have to be

[00:53:35] Austin Cavelli: [00:53:35] complicated. I mean, you don't have to sit there and explain biochemistry. It's a matter of protein is important because protein helps with maintaining your muscles and making you feel strong. Like these are simple concepts, but when you explain it to them, And they're able to make, like I said, those correlations between food and how they're feeling, I, like you said it, it sets them up for life.

[00:53:57] That's an important thing. That's

[00:53:59] Colin Stuckert: [00:53:59] education. [00:54:00] Yeah. Yeah. And I also think that parents don't, like I said, they don't give kids enough credit if kids are going to birthday parties or the friend's house. And I don't care if they're six they're, eight or nine, like you'll see different ways. This will manifest children can make food decisions for themselves.

[00:54:18] And I think parents. I don't believe that's the case. So what they do is they say, oh, I can throw my arms up because my kid can never have a birthday cake or whatever teacher, kid foundations, let them learn and see and develop their own personality as they're going to. And then they go to these birthday parties and you tell them that they're going to make their own choices.

[00:54:36] You don't need to like go crazy or tell them they can't do this, or like penalize them or do any of that crazy control crap that doesn't work anyways. The backfires do the opposite. Exactly. Just empower them to be their own person and teach them why and lead by example, and they will follow, they will do the rest.

[00:54:51] And that's, I think just a great metaphor for how to raise kids in general anyways. Right? No, totally.

[00:54:57] Austin Cavelli: [00:54:57] I, education is empowerment. Um, by all means, I, I totally agree with that.

[00:55:03] Colin Stuckert: [00:55:03] Yeah. Okay. So Austin, thanks for coming on. We're almost at an hour here. It's been great

[00:55:07] Austin Cavelli: [00:55:07] pleasure. We could

[00:55:07] Colin Stuckert: [00:55:07] talk for hours. I know.

[00:55:09] Right? So where can people learn more about you and what you're doing?

[00:55:12] Austin Cavelli: [00:55:12] Yeah. So I am on, um, Facebook, Instagram. I have a YouTube that I'm, I need to get some videos uploaded onto, but I do IgE lives. Um, every Sunday right now, 4:00 PM Pacific standard time at quality carnivore is my name across the board.

[00:55:26] Austin Cavalli. You will see me, um, DME. You can go on my website as well. www.qualitycarnivore.com, uh, and request a free intro call. We can talk, see what, you know, your health goals are, what you're struggling with. Make sure we're a good fit. Uh, and I can outline my services as well, whether it's Q and a or more formal consultation, working with them, working with me.

[00:55:49] One-on-one for custom plan lab review macros. Died. Um, your diary, food diary analysis, the whole nine. So feel free to reach out. [00:56:00] It has been an absolute pleasure. And thank you so much for having me.

[00:56:03] Colin Stuckert: [00:56:03] We will have links to everything in the show notes, and you can put this video up on your YouTube, if you want, I'll send you the files and you should do that.

[00:56:09] Get on YouTube. Yeah, absolutely. And we'll definitely do around to some time in the future. Good.

[00:56:14] Austin Cavelli: [00:56:14] Thank you. Right. Bye-bye.

Free Resources

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Copyright 2020 Colin Stuckert

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