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In this episode, I sit down with Chef James Barry, a culinary expert with over 20 years of experience cooking for celebrities like Tom Cruise, George Clooney, and Barbra Streisand—and the creator of Pluck, the world’s first organ-based seasoning blend.
We explore why organ meats — often overlooked or avoided — are among the most powerful nutrient-dense foods on the planet. From bone and joint support to gut health and hormonal balance, James shares how liver, kidney, heart, and other organs provide the key vitamins and minerals we’re missing in modern diets.
We also dive into the ancestral approach to eating, digestion, and why reconnecting with our instincts about food may be the ultimate act of self-care.
What You’ll Learn in This Episode:
- Why organ meats are considered “nature’s multivitamin”
- The critical role of Vitamin A, K2, B12, iron, and zinc in bone and metabolic health
- How a deficiency in these nutrients contributes to osteoporosis, fatigue, and inflammation
- Why so many women are nutrient-deficient but not calorie-deficient
- How our ancestors ate “nose-to-tail”—and what we’ve lost in modern eating
- Easy, approachable ways to get the benefits of organ meats (no cooking or liver required!)
- How James created Pluck to make organ nutrients taste great and fit modern lifestyles
- The connection between gut health, nutrient absorption, and supplement overload
Practical Tips Shared:
- Sprinkle Pluck seasoning on eggs, veggies, meats, or soups to start microdosing organ nutrients
- Use bone broth and meat stocks to support gut lining and connective tissue
- Focus on real, whole foods instead of relying solely on supplements
- Reconnect with your body’s innate wisdom and instincts about food
- Eat in a mindful, relaxed environment to enhance digestion and nutrient absorption
Resources Mentioned:
- Try Pluck: www.eatpluck.com — Use code DEBI10 for 10% off
- Listen to James Barry’s Podcast: Everyday Ancestral
Podcast Subscribe Links - Reversing Osteoporosis
Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.