Rethinking Healthy Eating

Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health.

This week on the podcast I sat down for a deep dive with Lucas Schmidt, our resident nutrition coach—by day—and a well-known, gifted community actor by night. While Lucas and I have been collaborating at the clinic for a while, this episode was a special treat for me, as I received a full nutritional consultation focused on two big priorities: reducing inflammation and building muscle as I age. We talked candidly about my own challenges with chronic pain and stiffness and explored how what we put in our mouths plays a huge role in how we feel, especially as the years go by. For my personal goals, we discussed transitioning towards a modified carnivore diet, finding a balance that’s both sustainable and deeply effective—particularly for those seeking anti-inflammatory benefits without sacrificing energy or muscle mass.

Lucas shared a wealth of knowledge from his background in sports medicine and personal experiments with various diets, supplements, and exercise regimens. He explained why nutrition can’t be boiled down to “one-size-fits-all”—different people respond so differently to the same foods, and personal experimentation, along with a dose of humility about the limits of nutrition science, goes a long way. In-depth, we discussed the pros and cons of grains, fiber, highly-processed foods, and the theory behind why fruits may be less inflammatory than vegetables in some cases. Lucas isn’t dogmatic about one diet being “the way,” but does advocate for whole foods, curiosity, and attention to individual results, emphasizing that real change takes time and careful observation.

PODCAST NOTES 

• Personalized Nutrition Is Key: Nutrition should never be approached with a “one-size-fits-all” mentality. Every individual carries a unique set of goals, medical histories, digestive quirks, and lifestyle factors that influence how their body responds to food. Lucas and I both emphasized that the most effective dietary plan is one that is carefully customized to the individual—what works wonders for one person might cause problems for another. Careful assessment, trial and error, and open-mindedness are necessary to build a nutrition approach that actually fits your body and your life.

• Modified Carnivore Diet Can Be Both Effective and Manageable: For those struggling with inflammation, chronic pain, or looking to maximize muscle gains, the modified carnivore diet is a practical, science-backed option. Unlike the strict carnivore regimen (which often excludes all but meat and eggs), the modified approach allows for select fruits—especially those lower in defense chemicals and higher in water content. This maintains many of the benefits of carnivore, such as fewer inflammatory triggers and easy protein access, while providing enough carbs for energy and exercise performance, improving sustainability over the long term.

• Processed Grains and “Whole Grain” Products Are Often Misleading: Whole grain is a term frequently abused in the food industry; most “whole grain” products on the shelf have lost their integrity through processing, stripping away valuable nutrients and fiber. Lucas explained how real, unprocessed grains (like oat groats) are hard to find, take significant preparation, and often come with digestive challenges of their own. What we typically eat in breads, cereals, and packaged snacks ends up being calorie-dense and far too easy to overconsume, adding little in terms of true nutrition.

• Fiber Isn’t a Magic Bullet for Digestion: Despite what the mainstream would have you believe, fiber is not always the remedy for digestive woes like constipation. As Lucas pointed out using evidence from controlled studies, increasing fiber can sometimes worsen symptoms, depending on the underlying issue. For some people—particularly those with unknown-cause constipation—a reduction or removal of fiber can even lead to significant relief. This challenges a lot of blanket recommendations and highlights the importance of individualized dietary choices.

• Fruits May Be Better Tolerated Than Vegetables for Some: Lucas shared an interesting take from the carnivore community about the evolutionary role of fruits versus vegetables. The theory goes that fruits are designed by nature to be eaten (to distribute seeds), and thus typically provoke less inflammation and gut irritation than vegetables, which are the plant itself and contain more natural chemical defenses. For some people, especially those with sensitive digestion or autoimmune issues, focusing on fruits rather than large amounts of fibrous vegetables can reduce inflammation and discomfort.

• Processed Foods Compound Overeating and Metabolic Issues: Highly processed foods present a double whammy—they’re not only stripped of nutrients and fiber, but their calorie density and engineered flavors make them incredibly easy to overeat. Unlike water-rich whole foods that increase fullness, these packaged snacks and cereals encourage overconsumption, often leading to weight gain, metabolic dysfunction, and persistent inflammation regardless of the "healthy" buzzwords on their packaging.

• Strategic Supplementation Should Support, Not Replace, Good Diet: While certain supplements, such as peptides, magnesium, or targeted amino acids, can be beneficial—especially for filling known nutritional gaps—they are not substitutes for a well-rounded, nutrient-dense diet constructed from whole foods. Supplements should be thoughtfully integrated and used to support known needs or goals, rather than relied on as shortcuts or quick fixes.

• Experimentation Plus Patience Drives Success: Real, sustainable change in body composition, inflammation, energy, and overall health takes time—there’s no magic timeline or silver bullet. Lucas and I both stressed that successful nutrition plans involve a willingness to experiment, track outcomes, and adapt over weeks or months. Listen to your body, pay attention to how you feel, and don’t be afraid to pivot if something isn’t serving you. Celebrate small wins along the way and trust the process.

I want to encourage every one of you reading this to get curious about your health and nutrition. Embrace the mindset that your journey is unique—and that what works best for your body may look different than the latest trend or even what works for your best friend. 

If you’re looking to dial in an anti-inflammatory diet, build muscle as you age, or simply optimize how you feel day-to-day, take the time to experiment and observe—ideally under the guidance of an experienced nutrition professional. If you’re ready to take a more personalized approach, reach out to us at Performance Medicine. 

Stay educated. Stay healthy.

Till next week.