#100-Practical Tips for Phytonutrients (and fiber) w/Dr. Jed Fahey

I just had to get Dr. Jed Fahey to come back to give us some practical tips on getting the benefits of phytonutrients (and fiber) into our diet. Too many of us, myself included, do not get enough variety of plants or enough fiber to maintain a diverse, resilient gut microbiome. The negative result on our health can be enormous.  We not only don’t feel well, we have achy joints and foggy brains that suffer from a ever worsening, chronic and systemic inflammation in our bodies.  Thankfully, Jed agreed to come back to talk about some diet guidelines (things to do and not do) that we can follow to get pointed in the right direction and to keep making progress over time for better and better results.  Phytonutrients are the good stuff in plants that isn’t counted as carb, fat or protein, or as fiber or vitamin or mineral.  Episode 94: Phytonutrients are the 1% that make all the difference w/Dr Jed Fahey. Want to support the show? If you are enjoying WiseAthletes, a great way to support the show is by leaving a review on the Apple Podcasts. It only takes a few minutes and helps more people find the episodes. Thanks. Dr Jed Fahey Bio Dr. Fahey is a nutritional biochemist with extensive background in plant and human nutrition and phytochemistry. Links to checkout: Wikipedia on phytochemicals Dr Jed Fahey's website Food Compass -- Tufts Dr B -- Fiber Fueled Gerard E. Mullin, M.D.-- Gut Balance Revolution The Rainbow Diet -  Deanna M. Minich PhD What Color is Your Diet --  David Heber MD PhD Discussion Outline (not in order) What do you get in different colors of fruits and vegetables...why "eat the rainbow"? Some generally understood “good” things to add or increase or emphasize, such as “eat the rainbow” Some generally understood “bad” things to avoid and why, such as UPF and antibiotics Talk a bit about how the preparation of foods impacts the benefits we can get from our foods Touch on other possible ways to get phytonutrients:  mixed greens powder, supplements, juicing vs. blending, prebiotics (food for biome), other? [We didn't get to this topic due to time constraints] Talk a little bit about athletic performance improvements from phytonutrients, such as NO from nitrites in food.  Stimulants, blood flow boosters, not to mention anti-inflammatory and antioxidant effects Below are my rough notes from Dr Fahey's discussion about “sources and benefits of phytonutrients” Today is for the person who wants to build a more resilient health status, to get the most benefit from the diet lever of health and longevity and of athletic performance.  A healthy athlete is a strong athlete.