Courtney Swan: Why Your ‘Healthy’ Food Is Actually Harmful | TUH #171

Courtney advises spinning the package around and ignoring the front, which is a billboard. She uses the example of Simple Mills crackers, which contain almond flour and rosemary extract—all ingredients you could buy separately. In contrast, Cheez-Its contain BHT, a preservative you can't find in a grocery store. This simple heuristic bypasses the need to memorize every harmful additive. She acknowledges the first few trips will take longer, but once you identify clean brands, you can shop quickly. This practice alone can dramatically reduce exposure to harmful chemicals and increase nutrient density.

Courtney's 'Organic for Everyone' series proved that making a Cheesy Gordita Crunch at home with all organic ingredients from Walmart or Kroger was cheaper than Taco Bell. She emphasizes that you don't need to be a chef—simple meals are fine. She also notes that you don't have to give up your favorite foods; just make them with real ingredients. For example, she and Gary had burgers with organ blend meats and goat cheese. This approach removes the deprivation mindset and makes healthy eating sustainable. She also recommends following creators online for easy whole-food recipes.

Courtney mentions Trash Panda as a practical tool for consumers who feel overwhelmed. By scanning a QR code, the app tells you what's in the product, why certain ingredients are red flags, and offers alternative products. This lowers the barrier to entry for people new to clean eating. She also references Seed Oil Scout as another helpful app for avoiding seed oils when eating out. These technologies empower consumers to make informed decisions without needing to become experts overnight.

Courtney explains that organic is legally defined and enforced: no glyphosate, no growth hormones, no GMO feed for animals. She notes that organic food has been shown in studies to have higher vitamin and mineral content than conventional, though still lower than generations ago. She acknowledges the cost but frames it as a necessary investment in health, quoting 'if you do not make time for your wellness, you will be forced to make time for your illness.' She also points out that organic is simply what food used to be, and the fact that we have to label it is a sign of how far the system has strayed.

Courtney highlights farmers like Will Harris and Joel Salatin who have successfully transitioned from conventional to regenerative at scale, proving it's viable. She notes that the current system of huge industrialized farms shipping across the country results in produce picked weeks early and artificially ripened. Local, regenerative farms provide fresher, more nutritious food and keep money in the community. She also mentions that the Rodale Institute's research supports the productivity of organic regenerative systems. Policy-wise, she wants subsidies shifted from corn and soy to incentivize regenerative practices.

Courtney grew up with a mother who cooked organic meals from scratch, but as a kid she resented it and craved Lucky Charms and McDonald's. In college, eating dining hall food and fast food, she gained weight, developed acne, and felt fatigued. A nutrition course and her mother sending her the book 'You Are What You Eat' made her realize that food literally builds her cells and determines her energy, weight, and inflammation. She was angry that this simple truth wasn't taught to children, and it ignited a passion that led her to leave the music industry, get a master's in nutrition, and eventually start Real Foodology. This personal transformation underpins her entire advocacy.

Courtney points to the Rodale Institute's ongoing 40-year study comparing conventional and organic farming side by side. The organic system not only matches conventional yields but sometimes exceeds them, all while building soil health through carbon sequestration and avoiding the antibiotic effect of glyphosate on soil microbiomes. This challenges the narrative that organic can't scale. She emphasizes that conventional farming is a quick fix that is desertifying soil, and if we don't switch, we face a future with no plantable soil. The study proves that regenerative, organic methods are both productive and sustainable, making the case for policy shifts away from subsidizing commodity crops like corn and soy.

Courtney explains that after Bayer acquired Monsanto in 2018, they faced a flood of litigation from people who got cancer from glyphosate exposure. Now, instead of stopping the use of the chemical, Bayer is lobbying state by state to pass laws that would prevent individuals from suing if they get cancer from glyphosate. She draws a direct parallel to the 1986 National Childhood Vaccine Injury Act, which shielded vaccine manufacturers from liability. The bill is currently on the governor's desk in Georgia, and if it passes, it could spread to other states. She is actively using her platform to share contact information for legislators to block it.

Courtney and her producer went to stores like Walmart, Ralph's, and Kroger, bought every ingredient for items like Taco Bell's Cheesy Gordita Crunch, all organic, and made them at home. Every single time, the homemade organic version was cheaper than the fast food original. She emphasizes that this reframes the budget conversation: people are paying for convenience, not food. She also notes that fast food is no longer cheap, and that by cutting back on delivery and daily Starbucks, families can afford whole, organic ingredients. This is part of her broader message that you don't have to be restrictive—just make your favorite foods with real ingredients.

Courtney argues that just because something is common doesn't mean it's normal or acceptable. She points out that the normalization is reinforced by peer groups—if all your friends are on three meds and can't sleep, you think it's standard. But she insists that this does not have to be anyone's experience. The root cause is largely the food supply: 60% of calories from ultra-processed foods, nutrient depletion, and chemical exposures. By returning to real food, people can reclaim their vitality. Gary adds that he hears patients say 'it's just part of being human,' and he counters that it's not—it's a consequence of a broken system.