As a clinical nutritionist and naturopathic doctor, I’m constantly talking to people about their diet and food choices. Patients continuously ask me what I eat, what they should eat, and what they should avoid. It’s an ongoing conversation about food, which is crucial because our food can be either our medicine or work against our health if we’re not paying attention. We need to understand that what we consume directly affects our overall well-being, from our immune system to our energy levels and beyond.

That’s why I’m excited to introduce you to James Barry. James is the CEO and founder of an organ-based superfood seasoning called PLUCK. He’s also a private chef with over 20 years of experience cooking for celebrities like Tom Cruise, George Clooney, and Barbra Streisand. Additionally, James is the co-author of several cookbooks, helping authors create their recipes.

James works as what I would call a “holistic chef” – someone who knows how to cook and eat in a healthy way. He describes himself as “the how guy.” When clients meet with doctors, nutritionists, or dietitians who tell them what foods to avoid, they often wonder, “How do I do that?” That’s when healthcare professionals call Chef James because he understands food swaps and knows how to make those changes delicious.

He ensures people don’t feel deprived, which is key when dispensing information about food. We must remember people are human with emotions tied to food. We can’t just say, “Don’t eat this and eat that.” We need to consider the emotional state, support people where they are, and then swap in foods that will help them reach their desired outcomes.

James emphasizes meeting people where they are in their food journey. It’s not enough to simply provide a list of foods to avoid; we need to offer practical alternatives that satisfy similar cravings and preferences. This approach acknowledges the emotional connection we have with food while guiding people toward healthier choices. Without this consideration, many people feel overwhelmed and unable to sustain dietary changes, no matter how beneficial they might be for their health.

Food Choices: The Food as Medicine Mindset

I completely agree with James. Whenever I talk with patients about reducing inflammation or avoiding food sensitivities, it’s about how we frame these decisions to benefit their health. It shouldn’t mean having a completely restrictive, boring, bland diet. There are many other foods to choose from, and we need to find a way for people to fall in love with their new way of eating that supports their health. This positive approach makes dietary changes sustainable in the long term.

Sometimes eating the same food feels boring, but even that change in mindset can be helpful. James says he’s been a “guinea pig” over the years, trying different diets to understand not just the diet level but how to make the food on each diet really delicious, particularly when cooking for clients. This firsthand experience gives him valuable insights into making healthy eating enjoyable.

For example, when he tried the chronic work diet, he found it surprisingly liberating because you eat the same foods every day. Many people spend an enormous amount of time trying to figure out what to eat, and decision fatigue can lead to poor choices. James suggests switching that mindset to see eating the same food repeatedly as a blessing because you know exactly what to do. It’s not complicated – you can find a system, get your needs met, and move on without making your whole life about food. This shift in perspective can free up mental energy for other aspects of life.

It’s interesting hearing this perspective from a chef – how to make food enjoyable and simple so it doesn’t become overwhelming. James believes we tend to misdirect certain energies toward food. Being a “foodie” or someone who loves to cook is great, but putting expectations on yourself as though you’re supposed to love cooking can be problematic. Many people put this pressure on themselves, which ruins the eating process, either creating addictions from overeating or undereating.

When we say things like “I love French fries,” we’re putting an emphasis of love toward food that’s extremely misdirected. That’s the energy we should direct toward people – “I love my daughter, I love my wife.” Food requires a totally different energy. When we equate the same energy we put toward our marriage with food, that creates food issues and addictions. This misplaced emotional investment in food can distort our relationship with eating and nutrition.

James suggests that we need to be more mindful about the language and emotions we associate with food. By recognizing when we’re placing too much emotional weight on our food choices, we can develop a healthier relationship with eating. This doesn’t mean we can’t enjoy our food – quite the opposite. It means we can appreciate food for what it is without letting it dominate our emotional landscape or dictate our self-worth.

Healing Our Relationship with Food

It’s a good point that we often need to heal our relationship with food. How can we feel confident and clear? As humans, we need to feed ourselves – it’s like sleeping, a necessity. If we fight against it, it becomes a stress or an addiction or overwhelming. But if we accept that humans need to sleep, eat, and move, we can ask, “How can I make that doable for myself and good for my health at the same time?” This acceptance is the first step toward a healthier approach to eating.

Many people feel overwhelmed with cooking. They don’t have time to shop, can’t think of any more recipes, and might consider hiring a private chef. When would that be appropriate? James explains that it starts with affordability. Having a private chef isn’t cheap, but it might be worth it if cooking isn’t your forte and you’re constantly busy with work. It’s similar to having someone clean your house – it’s worth your time to have someone else prepare food. This approach recognizes that our time has value, and sometimes outsourcing certain tasks makes sense.

The issue we all must accept is that when we eat out or outsource our health to restaurants and grocery stores for pre-made food, we’re almost guaranteed not to be healthy. These institutions are businesses with bottom lines and profit concerns, so they cut corners with specific ingredients. 

When you don’t control your ingredients, you’re essentially accepting whatever that person believes is healthy. But grocery stores and restaurants aren’t thinking about health – they’re thinking about profit. They might have a mission, but it’s not specific to your health. Understanding this reality helps us make more informed choices about where and how we get our food.

We need to consider what health means to us individually because our definition will likely be unique to what our body needs. You must control your ingredients, and if you don’t have time to do that, then absolutely outsource it to a private chef. 

There are also meal services where chefs come to your house and cook a week’s worth of food – batch cooking for your entire week. It’s different from having someone come in every day as James did for celebrity clients, but it’s not a bad option if you need to ensure you’re meeting certain dietary criteria or protocols.

James emphasizes that taking control of your ingredients is crucial to health. Whether you’re cooking yourself or hiring someone else to cook for you, the important thing is that you’re making conscious decisions about what goes into your food. This level of awareness and control is difficult to achieve when eating at restaurants or purchasing pre-made foods, where the primary goal is profit rather than your personal health needs.

The Truth About Pre-Made Foods

It’s crucial to consider where you source your ingredients. If you’re ordering from a restaurant or store where food is already pre-made, you don’t know what oil they might be using, whether they added sugar, or what kind of seasoning they’re putting in. Take rotisserie chickens available at nearly every grocery store – they’re not healthy, guaranteed. These seemingly convenient options often harbor hidden ingredients that work against our health goals.

Even Whole Foods’ pre-made food area isn’t healthy, though people think it is because they associate Whole Foods with being healthy. If you read the ingredients and labels, you’ll see they’re using canola oils and ingredients you wouldn’t use at home. They’re often using products that would otherwise go bad, so they use them up in prepared foods. The sauces have preservatives, dextrose, and various carriers. 

These pre-made foods are usually also high in salt. This disconnect between perception and reality highlights the importance of reading labels, even at stores we consider health-focused.

We need to reconsider where we’re outsourcing our health and remember that we can regain control. It starts with home cooking – bringing it home, whether you’re cooking or someone else is, but you control the ingredients. One key thing James looks for when controlling his ingredients is food that IS an ingredient versus food that HAS ingredients. This distinction helps simplify the process of identifying truly healthy options.

James points out that even stores with health-oriented reputations like Whole Foods often use ingredients in their prepared foods that most health-conscious consumers would avoid if cooking at home. The convenience of pre-made foods comes with a significant cost to our health. By taking back control of our ingredients through home cooking, we ensure that what goes into our bodies aligns with our health goals and values.

The problem extends beyond just the ingredients themselves. Pre-made foods often use preservation methods and additives to extend shelf life, which can further compromise nutritional value. Even when these foods seem healthy on the surface, the processing and additives can negate many of the benefits. This reality underscores the importance of preparing fresh food at home whenever possible.

Reading Labels and Making Smart Choices

James advises not to “fall asleep at the cart” when grocery shopping. Make sure to read those labels because people make assumptions. For example, he recently saw a social media post where someone was using his product PLUCK along with Kinder’s steak seasoning. James cautions that if you read the ingredients on Kinder’s, they’re using sunflower seed oil, sugar, and dextrose. People assume a seasoning can’t be bad, but if you don’t read the label, you’re probably getting processed ingredients you don’t realize are there. This vigilance at the grocery store is essential for maintaining control over what goes into your body.

When shopping at health food stores or Whole Foods, I’m picking up every product, putting on my glasses, reading labels, and putting items back on the shelf if they contain certain ingredients. What am I looking for? First, sweeteners – if there’s sugar in a sauce or seasoning, that’s not where I want to spend my “sugar points.” If I’m going to have sugar, I want it as something sweet, not in my sauce or seasoning. This strategic approach to sugar intake helps minimize unnecessary consumption.

I look for anything labeled sugar, but also ingredients that are sugars without saying “sugar” on the label – like dextrose, which is usually corn-based. If you’re sensitive to corn, you’ll have issues. Then there are sugar alcohols like sorbitol and erythritol. These can cause patients to experience bloating, constipation, or loose stools. You might be consuming a packaged product with these sugars and not realize it. Even thickeners like carrageenan or yeast extracts can be problematic. I get annoyed when buying corn chips, then finding they contain yeast extracts, which is a catch-all phrase. Being aware of these hidden ingredients helps us make more informed choices.

James avoids artificial flavors and even natural flavors. If he sees any flavor additive, he questions it. Sometimes he accepts it if he knows the company is fairly clean, but usually, those aren’t companies you’d find in regular grocery stores. This caution extends beyond just the obvious ingredients to those that might seem harmless but can still impact health.

The excuse many people give is, “I’m only getting a little bit,” but these ingredients are in everything – in your sauce, dressing, protein bar, protein shake, electrolyte powders, and boxed foods. It all adds up. Even something like an electrolyte powder can contain high amounts of dextrose because flavoring agents have carriers, which can be maltodextrin (a corn-based product) or other ingredients you’re not thinking about. 

If James reads a label and sees something his brain doesn’t recognize as a natural food, he avoids it because there are probably unlisted ingredients in it as well. This cumulative effect of small amounts of problematic ingredients from multiple sources can significantly impact our health.

Oils are tricky too. Sometimes a product seems healthy, but then it contains canola oil or another oil you wouldn’t normally cook with. Companies can be deceptive, listing ingredients like “sunflower oil, canola oil, or soy oil.” James guarantees it’s probably more soy than the others because soy is the most subsidized. They’ll also mix up sugars, listing multiple types (rice syrup, maple syrup, honey, corn syrup) to spread them out so it doesn’t look like the product is full of sugar. These deceptive practices make careful label reading all the more important.

One of the biggest tricks is that the front of the package isn’t regulated – it’s no different than a billboard. RX bars, for example, list only natural ingredients on the front, like egg whites and dates. But when you turn it over, you see “natural flavors” and other ingredients because the back is regulated and must include everything. Always look at the back, even the fine print. This discrepancy between front and back labeling is a common marketing tactic that can mislead consumers.

It’s about constantly paying attention to what we put into our bodies because that determines our health and wellness. What we swallow, digest, and absorb determines the health of our body, cells, immune system, and more. It’s worth paying attention to these details, especially if you want to reduce inflammation, reverse autoimmunity, prevent infections, or improve longevity. Everything we’re trying to prevent can be addressed by paying attention to these details. We might think it’s just one thing, but over a lifetime, it makes a difference. This long-term perspective helps motivate us to be more mindful about our food choices.

Making Home Cooking Manageable

For those feeling afraid or overwhelmed by the idea of cooking at home, James offers practical advice. First, don’t assume you have to love cooking just because eating is necessary. Give yourself permission not to love it, and instead focus on creating a loving environment with elements that excite you. Put on your favorite podcast while cooking, ensure good lighting in the room, or add bright colors. These small adjustments can make the cooking experience more enjoyable.

If you don’t like following recipes, think of cooking as a formula instead: you need protein, fat, vegetables, and maybe some resistant starch. If you’re having chicken with coconut oil (the fat), you might choose bok choy and carrots as the vegetables for an Asian-inspired meal rather than broccoli or peppers. Build the genre of the meal and choose foods that fit that genre. Keep it simple – a basic sauté, slow cooker, or air fryer preparation. This formula approach simplifies the decision-making process.

The most underrated health tool that will change everyone’s life is meal planning. It immediately lowers your food bill by preventing impulsive purchases and limiting junk food because those aren’t part of your plan. When meal planning, look at your schedule. If you have a day full of meetings with no time to cook, schedule it as a slow cooker day. Throw everything in a pot, set the timer, and start it at the beginning of your day. By incorporating these strategies, people will find cooking isn’t as hard as they thought because they’re being mindful about ingredients and creating an environment they enjoy. Meal planning also helps reduce decision fatigue and ensures healthier choices throughout the week.

I use similar terminology about “building a meal” with protein, fat, and vegetables or fruit. Those are what food is made from anyway – our calories come from protein, fat, and carbs. You don’t have to count percentages or calories. The only number I might look at is grams of protein. You can quickly sense that 3-4 ounces of chicken, turkey, or fish will provide a good amount of protein. But how do you know if you’re getting enough protein in each meal? This building-block approach makes meal creation more intuitive and less technical.

James suggests basing it on your weight since everyone’s body and needs are different. For weight loss, he recommends focusing on three main things: getting enough sleep (which affects food decisions), maintaining regularity (waking up, going to bed, and eating at consistent times), and eating vegetables first at meals. The fiber prevents overeating protein and other foods. 

You can overeat protein – it’s possible – and if you eat too much, it converts to fat. Find that balance, and if certain foods throw off your desired outcome (like ice cream or chips and salsa), don’t bring them into your house. If they’re in your kitchen, you’ll find an excuse to eat them. Make it something you have to go out for, and you’ll do it less. These practical strategies address the behavioral aspects of eating, which are often overlooked in nutritional advice.

I’ve been having my college-age daughter pick up groceries for me on her way home, and I’ve found it helpful to develop a consistent grocery list. Don’t put items on your shopping list that you don’t want available in your kitchen. My list consistently includes arugula (which stays fresh for at least a week), avocados, and hormone-free proteins (chicken, turkey, or wild salmon). I’ll ask for two or three proteins to choose from throughout the week. Once cooked, I can use them over a couple of days, perhaps with arugula for a quick salad. This strategy ensures that healthy options are always available while minimizing the presence of less desirable choices.

For dressing, I use organic mustard with no sugar, olive oil, and balsamic vinegar with simple ingredients. I mix these together to make my dressing, allowing me to quickly prepare a salad with protein. James suggests a simple 3:1 ratio for homemade dressings – three parts oil to one part acid (like balsamic vinegar or lemon juice). Follow this ratio, put it in a Mason jar, seal it, shake it, and you’ve created a 30-second salad dressing. 

You can add different flavors with mustard or seasonings to keep it interesting. Making your own dressings is one of the easiest ways to see health benefits and reduce inflammation immediately. This simple, customizable approach to dressings eliminates the problematic ingredients found in commercial options.

The Power of PLUCK: Organ-Based Seasoning

James created PLUCK, an organ-based superfood seasoning that’s become part of my cooking routine. When cooking protein in my cast iron skillet, I typically use avocado oil, though James prefers animal fats like ghee (clarified butter), coconut oil, or lard (pork fat). He notes that animal fat stays solid at room temperature and doesn’t go bad, so you don’t have to refrigerate it. These traditional cooking fats offer both flavor and stability at higher temperatures.

For the best roasted potatoes, James recommends cooking them in duck fat, which you can find from companies like Epic Provisions, either on shelves with other fats or sometimes in the freezer. Butter is also nice for cooking, but use very low temperatures. Even olive oil can be used at low temperatures, though cooking will always denature foods and lower their nutrients. These cooking techniques enhance flavor while maintaining nutritional integrity as much as possible.

PLUCK is a way to get organ meats into your diet easily and deliciously. It’s designed for people who don’t like the taste of organs but realize they need the nutrients. PLUCK contains freeze-dried, powdered organs (liver, heart, kidney, spleen, and pancreas) combined with organic spices and herbs to make it taste good. 

You can use it as easily as salt in your food, preferably as a finishing salt after cooking to maximize flavor and nutrition. If cooking ground meat, you can mix it in before cooking because the meat protects it. This innovative approach makes the benefits of organ meats accessible to those who might otherwise avoid them.

When we cook with seasonings on meat, especially when grilling, the seasonings often burn and turn black, which makes them bitter. That’s why many commercial seasonings contain sugar – to offset the bitterness. James recommends simply using salt when cooking meats at high heat, then adding seasonings afterward as a finisher. This technique preserves the flavor and nutritional value of the seasonings while avoiding the need for added sugar.

From my perspective, PLUCK adds an amazing, delicious flavor to foods like chicken. It provides that umami taste – a savory quality – and it’s incredibly easy to use. Just sprinkle it on, and suddenly your food tastes fantastic without adding anything unwanted like sugar or preservatives. The bonus is that it contains organ meats, which add significant nutrition, including iron, B vitamins, minerals, and even protein. This dual benefit of flavor enhancement and nutritional boosting makes PLUCK a valuable addition to home cooking.

The Nutritional Power of Organ Meats

While PLUCK is primarily used for micronutrients, one of the most powerful aspects of organ meats is their incredible bioavailability – the nutrients they contain are in forms our bodies can easily absorb and utilize. Liver, for example, is loaded with highly bioavailable heme iron, which is easier for our bodies to absorb than non-heme iron typically found in plant-based sources. This iron is crucial for energy production, immune function, and overall vitality. The superior absorption rate makes organ meats particularly valuable for addressing nutritional deficiencies.

Beyond iron, organ meats like liver, heart, and kidney are rich in fat-soluble vitamins A, D, E, and K, as well as B vitamins like B12 and folate. Notice that most of these are included in prenatal vitamins. James calls organ meats “mother nature’s multivitamin” – everything you need to create life, serving every biological part of your body. These nutrients are key for cellular repair, reducing inflammation, and supporting detoxification pathways. The concentration and variety of nutrients in organ meats are unmatched by most other food sources.

There’s also a synergistic quality to organ meats. When taking B vitamins or iron supplements, you’re often told to take them with food because they’re fat-soluble or need to be combined with other nutrients for absorption. Synthetic vitamins made in laboratories aren’t necessarily combined with what helps them be most absorbable. 

Vitamin A (retinol) from animal products supports immune function, skin health, and vision, and works synergistically with vitamin D to help regulate gene expression. Both are found in organ meats, which is why they’re considered nature’s multivitamin – not laboratory-made but containing everything your body needs in natural, balanced proportions.

PLUCK provides a way to “micro-dose frequently” since we season our food regularly. James describes the body as a sponge under a faucet, with the faucet representing everything we eat. If we drip the water slowly, every drop gets absorbed by the sponge. But if we open the faucet too much too quickly, the water spills into the sink. 

That’s what happens when we take pills and vitamins – we often just excrete them because our bodies struggle to absorb everything at once. That’s why it’s better to eat nutrients in food form and choose the most nutritious foods. Organ meats are unquestionably the most nutritious food on the planet, and PLUCK makes them as accessible as salting your food. This micro-dosing approach aligns with how our bodies naturally process and utilize nutrients.

Everything in PLUCK is real food – no synthetics or preservatives. Unlike most commercial seasoning blends where salt is the first ingredient (because it’s cheap), PLUCK’s first ingredient is onion, followed by organs, then garlic, with salt further down the list. PLUCK is a seasoning with some salt, not salt with some seasoning. 

That’s why it’s so flavorful – you’re not just tasting salt. Your taste buds don’t get overwhelmed like they do with chips, where after the first few, you only taste salt and are chasing the crunch. This thoughtful formulation prioritizes nutrition and flavor over cheap fillers.

Interestingly, children respond particularly well to PLUCK. They become more adventurous eaters, and some even cry when their parents run out of it. James believes this is because their bodies need these nutrients and are signaling that need powerfully. Children, with their rapidly growing bodies and developing systems, may be more attuned to their nutritional needs than adults, who have often learned to override their body’s signals.

PLUCK adds more nutrition to your food while making it flavorful and enjoyable, making it easier to cook at home. Many families report that simply using PLUCK on their regular rotation meals results in family members asking for seconds and complimenting the cook. The umami in the organ meats brightens the flavors in food, making meals more appealing. This enhancement of everyday meals creates a positive feedback loop, encouraging more home cooking and healthier eating patterns.

PLUCK comes in different versions: the Original (which I’ve been using), Zesty Garlic (which is autoimmune protocol-compliant and free of nightshades and seeds), Spicy Mild (with a BBQ-like, lightly spicy taste), and Pure (which contains only organ meats). Pure is particularly useful for addressing deficiencies – one teaspoon equals two ounces of organs, making it extremely efficient for addressing issues like anemia. 

It has a neutral taste with only a slight meaty aftertaste, so it can be added to smoothies, coffee, hot chocolate, or lattes without affecting the flavor, as long as you use the right amount. This variety allows people to incorporate organ meats in ways that suit their dietary preferences and needs.

Organ meats are so nutrient-dense that you don’t need as much as you might think each day. Adding something like PLUCK to your meals might even decrease sugar cravings, as those cravings are often your body’s way of seeking more nutrients. When you choose protein, nutrients, and organ meats, you might forget about sugar entirely because your body is getting what it truly needs. This perspective reframes cravings as potential signals of nutritional deficiencies rather than weakness or lack of willpower.

James emphasizes that he’s not in the business of making people’s lives harder. Modern society is already overwhelming, and PLUCK offers nutrient-dense nutrition without adding a new habit to stress about. You’re already seasoning your food – just add this too, and you’re done. When something is easy, delicious, and on autopilot, it relieves the conscious stress around eating right. That’s what James is looking for – real, nutrient-dense, easy, and delicious food solutions that integrate seamlessly into existing routines.

Conclusion and Next Steps

Our conversation today has highlighted several important aspects of nutrition and healthy eating. We’ve discussed the significance of controlling your ingredients by cooking at home, reading labels carefully, and being mindful of what you put into your body. James has shared valuable insights about making home cooking manageable through meal planning, creating a positive cooking environment, and using simple formulas rather than complex recipes.

We’ve also explored the incredible nutritional benefits of organ meats and how products like PLUCK make these nutrients accessible to everyone, even those who don’t enjoy the taste of traditional organ meats. The key takeaway is that our health is directly connected to what we eat, and by making informed choices, we can support our body’s healing and optimal functioning.

For those wanting to improve their nutrition, here are some practical next steps:

1. Start reading labels more carefully, watching for hidden sugars, poor-quality oils, and artificial ingredients.
2. Create a consistent grocery list of healthy staples that you enjoy eating.
3. Try meal planning to reduce decision fatigue and ensure healthier choices throughout the week.
4. Make your own dressings using the simple 3:1 ratio of oil to acid.
5. Consider incorporating nutrient-dense foods like organ meats, perhaps through an accessible form like PLUCK.
6. Focus on creating a positive relationship with food by removing the emotional pressure and making practical choices that work for your lifestyle.

If you would like to learn more about James and PLUCK seasoning you can visit the website here. Use the code DRDONIWILSON and get 15% off! You can also find James on Instagram @chefjamesbarry or Facebook @James Barry (Chef James).

If you are looking to do a cleanse or you feel like you would like to detoxify your body to improve your overall health and wellness I definitely encourage you to check out my New 14-Day Detox Program. This program includes two protein shakes per day with 18 grams of protein, and two meals per day with a meal plan that I created based on making sure you get at least 20 grams of protein in each meal.

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It also includes antioxidants, and videos from me to teach you to use mindfulness, as well as to replace toxins in your food and home. In this way, you can reset your diet, lifestyle and cell health all carrying on with your daily activities and routine.

If you’re dealing with chronic stress or want to recover from trauma I write about this in my most recent book: Master Your Stress Reset Your Health. In the book, you’ll learn all about the human nervous system and stress response, how we all respond to stress differently, and how to understand your body’s unique response to stress, as well as how we can use natural approaches to help you recover from stress and trauma. 

I can tell you that it IS possible to erase the effects of stress and trauma, to heal from anxiety and depression, and to rebalance what was disrupted by stress, such as hormones, digestion, neurotransmitters, and immune function. In this way, we can also prevent long term health issues, including risk of cancer, heart disease, and cancer.  

I help patients to do this in my practice every day – by phone and zoom, anywhere in the world. You can set up a one-on-one appointment here.

Once I meet with you one on one, we will create a strategic plan based on your health needs, including sessions with the health coach on my team to help guide you to implement my proprietary C.A.R.E. and Stress Mastery programs. 

Thank you all for joining me for this fascinating discussion with James. I hope this conversation has provided valuable insights into how to use your food to heal and take control of your nutrition in a way that’s both enjoyable and sustainable.

Remember, the goal isn’t perfection but progress. Small, consistent changes in how you approach food can lead to significant improvements in your health over time. 

If you found this information helpful, please make sure to subscribe so you don’t miss future episodes of How Humans Heal. 

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