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- As far as our bodies are concerned, nothing much has changed since then.(40,000 years ago)
- at least 70 per cent of humans alive today can trace their genes to the small band of Cro-Magnon humans who lived through the last Ice Age.
- Because we are hunter-gatherers and we do suffer.
- Our bodies instruct us to eat everything we can lay our hands on and exert ourselves as little as possible.
We are, in essence, programmed to be lazy and overeaters.
- Using the scientific jargon, we are active genotypes trying to live as sedentary phenotypes. In plan English, that means we are not living as we were built to live.
- So, regular exercise is not just something you do to improve your health and drop a little fat. It is not an ‘intervention’, as some health professionals call it. It is absolutely essential to a healthy life- as necessary as food, water and air. You exercise because the length and quality of your life depend upon it.
- people who consume a varied diet experience superior health and longevity compared to those who eat from a monotonous palette. (proof?)
- I spend more time doing nothing than most people I know – really nothing, not reading or watching television, just roaming the hills near our home, or taking easy walks with my wife, or lying on the grass with my dogs and watching the sky. I even organise my work life that way, mixing intensely productive periods with stretches of pure laziness.
- I think human metabolism is adapted to this pattern of intermittent variety in food sources and periodic fasting mixed with varying activity levels.
- During times of plenty, our DNA allows us to reproduce. When resources are scarce, it focuses on self-repair, which extends our good health and longevity. (Proof?)
- The strategies that come from the evolutionary perspective are simple and powerful. Here are the guiding principles:
1. Enjoy the pleasure of food and do not count or restrict calories. Eat a diet low in glucose and starch that is similar (but not identical) to the one humans lived with for thousands of years as human metabolism evolved.
2. Do not starve yourself, but do go hungry episodically, for brief periods. That just means you should practise partial fasting once a week or so. An easy way to do that is to skip meals when you have other things to do.
3. Exercise less, not more, but with more playfulness and intensity. Exercise for the pleasure of the sensations, not to burn calories. Exercise to create a beautiful, strong body with a high resting metabolism and a large physiological capacity to move through life easily and handle stress and challenges easily. (Exercising more like a wild animal than a robot.)
- More intense but brief exercise supplies energy to the brain to offset hunger in a way that long and slow exercise cannot. (Proof?)
- Muscle is medicine; it release many substances that promote health. Fat is poison; it sends forth chemicals that disrupt metabolism and promote chronic disease and ageing. Building muscle alters metabolism to direct energy and nutrients to our brain and muscles and deny them to fat. By becoming slender and muscular we can reach a balance of fat and muscle that make it easy to maintain weight in a stable range.
- You do not want to lose weight; you want to achieve a healthy balance of muscle and fat.
- Eight things to measure:
Excessive insulin is associated with otherworrisome values, such as high triglycerides and height blood pressure; low good (HDL) cholesterol, high bad (LDL) cholesterol, high C-creative protein (from inflammation); and elevated leptin (leptin and insulin works together, so when both are high obesity is often present).
Among contemporary hunter-gatherers, fasting insulin is 5. Mine is at lowest level the lab is able to measure – 2.0. Diabetics have fasting insulin levels in a range of 13.5 to 17.6
- Obesity or Boday composition
Fat is the primary site of inflammation; as fat cells die they release their contents and the immune system floods in to soak up the debris, causing inflammation.
In addiiton to knowing how much fat you carry, it’s important to consider how much of it is deep visceral fat and how much is subcutaneous, meaning the kind right under the skin. It’s the deep fat that causes most of the damage.
Body composition can be measured accuraely by using the impedance or immersion methods. But simply looking at yourself in a mirror reveals a great deal – all you need to know in fact. One should have the X-look, male or female. That means the waist-to-hip ratio ought to be about 0.8 for a male and 0.7 for a female. (a waistline of over 40 inches in men and 35 in women can be taken as a warning sign of impending heart trouble.)
Strength is a reliable predictor of mortality. The stronger you are, the less likely you are to die soon.
- Physiological capacity
Power is strength in acotion-the conbination of speed and strength.
fifty or hundred metre dash; you may at first have to walk the distance, then run it easily, then sprint lightly, building to a harder run as you progress.
METs(metabolic equivalent of task): A MET is measured as a multiple of your resting metabolic rate, so a reading of 5 METs means you generated 5 times your resting metobolic rate. Children at play generate around 10 METs of peak power…. some cardio machines measure METs.
This an important hormone for males and females. Testosterone controls body composition for both sexes and is important for vitality. … It could be used as a leading indicator of ageing since it begins to decline in most right after full growth is attained. Over-training and stress cause low testosterone. Marathon runners have very low testosterone.
There are no known supplements that will raise testosterone because the level is tightly controlled in the body, but these suggestions may help:
Cut the booze
Drop the sugar
Do high-intensity exercise
Eat celery, because it raises testosterone level
Men, run cool water over your testicles after a shower
- C-creative protein (CRP)
CRP predicts cardiac events more accurately than level of triglycerides, cholesterol or the ration of either triglyceride or LDL cholesterol to HDL. Obesity greatly elevates CRP because when the body has a large number of fat cells, the intrinsic rate of fat-cell death increases – a fat person will have about three times an many fat-cell deaths as a lean person. A dying fat cell prompts the immune system to clean up the debris; this means that an overweight person’s immune system is being taxed more than that of someone weighing less. And inflammation also damages healthy tissues, such as the vascular lining.
The healthy reference range for CRP to 0 to 2.13. My CRP test comes back negative. … I suspect it is also from my intake of antioxidants in my diet and in my supplements.
- good and bad Cholesterol
HDL (high-density lipoprotein) is the so-called ‘good’ cholesterol. It gets its name from its ability to transport lipids back the liver where they can be metabolised. HDL inhibits inflammation by inhibiting TNA-alpha, an important inflammatory and gene expression activator. LDL (very low-density lipoprotein) is the ‘bad’ cholesterol, the most readily oxidised form that forms lesions in the blood vessels when it becomes oxidised and engulfed by macrophages of the immune system.
Simply put, triglycerides are fats circulating in the bloodstream. Elevated triglycerides are almost always the result of metabolic disease. When insulin is chronically high and insulin resistance sets in, the body metabolises glucose. Meanwhile, the fats just sit there in the bloodstream, to be oxidised by the free radicals….after CRP, the ratio of triglycerides to good cholesterol is the best predictor of cardiovascular disease.
- My benchmark levels
——— My Level. Comments
Insulin 2.0. Average insulin levels are around 11.4
BMI. 26.4. BMI can be misleading if you have a lot of muscle
Strength. 181 kg. Using just one leg! (Leg press)
36.5 meters dash 5 seconds
Maximal METS 30. More than twice the upper-strength level
Testosterone 660. Normal for 20-30-year olds
C-relative protein negative. Healthy is between 0 and 2.13
HDL 2.4. 1.0 is common in mild diabetics
LDL. 0.3. 2.7 is common in mild diabetics
Triglycerides 0.5 near the bottom of the range
T/HDL ration 0.2 in the zero-risk range
- A well-fed brain reduces your appetite and makes moving your body a pleasure. But when your brain is improperly nourished, it orders you to keep on eating.
- You are not overweight because you eat too much and move too little. You eat too much and expend too little energy because you are overweight. Put another way, you are not what you eat; you are what your metabolism does with what you eat.
- The biggest problem with snacks is this: every time you eat, you turn off your body’ seat-burning mechanism. That’s because your metabolism will always burn glucose before fat, and snacks usually contain at least some glucose…. Eating between meals also keeps your insulin level higher than it needs to be. … Occasional snack, make it fruit, vegetables, nuts or lean meat.
- my diet totally eliminates two of the five categories – grain-based foods and dairy – because they are harmful and shouldn’t be eaten at all. And since beans, legumes and seeds are not so great for you, they should be cut, if not eliminated.
- (Corn or other grains) these did not exist when our genes stopped evolving, and so our bodies are not equipped to metabolise them. … Simple carbohydrates and sugar have almost single-handedly caused our current plagues of obesity and type-2 diabetes. That includes breads, pasta and anything else baked. Rice, too, is a grain to be avoided. (Occasional pleasure from them is fine, like cheesecake)
- the new evolution diet food pyramid
olive oil, nuts, avocados, omegas 3 -^^^
meats, seafood ——————–^^^^^^^^
water when thirsty ————–^^^^^^^^^^^^
- Basic Guidelines
1. Eat whole foods
2. Eat at least some food raw.
3. Eat a wide variety of foods.
4. Eat slowly and chew thoroughly.
5. Do not eat many small meals; two or three meals a day
6. 1/3 raw vegetables and fruit, 1/3 cooked vegetables, 1/3 meat or fish.
7. Use supplements cautiously
- Vegetables: choose colourful, low-starch vegetables
spinach, cauliflower, celery, broccoli, asparagus, aubergines, greens
- Meat, fish and eggs: about 100g each meal, up to 425g per day
Organic, grass-fed beef, lamb and pork are preferable, as are free-range chicken, turkey and other poultry. Red meat is fine, in moderation, but birds are healthier. … Wild fish, especially salmon, is also good. Shellfish (crabs and clams). You should try to eat roughly equal amounts of meat and fish.
- Nuts: almonds, walnuts and pecans
not include cashews (high in carbohydrates); no peanuts, which are actually legumes, not nuts. Stay away from seeds, too, which are loaded with toxins and anti-nutrients.
- Fruit: Melons are great; watermelon is excellent since it contains the antioxidant glutathione and its precursors. It may also elevated testosterone, to the benefit of males and females.
- Good Oils: no fat is beneficial
we consumed no oils at all even as recently as 100 years ago. If you do cook with olive oil, never allow it to get so hot that it smokes – if it reaches that temperature, it is being oxidised, and free radicals are being formed. … I take an omega-3-fish-oil supplement on days when I don’t eat fish.
- Foods to avoid
- Grains, your genes were born many millennia before the biblical era and therefore remain unimpressed. Bread is the ultimate poverty food – it exits only because grain is cheap, easy to grow and is less perishable than other foods. … The same is true of anything made with flour (pasta, baked goods) or other grains (rice, barley, corn)
- Dairy: we are the only. Animal that drinks milk into adulthood and consumes another creature’s milk…. The processing of milk products creates harmful trains fats. Some dairy in small amount is acceptable (like unsweetened yogurt or cheese for flavouring.)
- Starchy foods: potatoes (not vegetables, but tubers-plant forms), yams, sweet potatoes, parsnips, water chestnuts, turnips and radishes; although some raw carrots or beetroots in moderation are OK.
- Oils and fats: oils (except for olive), butter and lard
- Certain fruits: Bananas or any dried fruit, as they contain too much sugar.
- Salt: daily intake is over 8g; make it less than 1g; While normal kidneys might be able to handle this overload, many people now develop hypertension because of a defect in their ability to clear that much sodium.
- Non-foods: doughnuts, biscuits, pies, cakes, sweets, ice cream, etc.
- Certain plant-based foods: soy, soy sauce, tofu, edamame, they are high in lectins and oestrogen. Soybean as well. Peanuts(legumes, not nuts); Eat chickpeas, lentils, and green beans only in moderation.
There is an evolutionary arms race fought between plants and the animals that eat them. A lightly nutritious plant that did not defend itself or its seeds would becomes extinct. Thus seeds contain many toxins, anti-nutrients such as lectins, chemicals such as plant oestrogens (which chemically castrate the males that eat them), acids that interfere with mineral metabolism or proteins that damage the eater’s intestines.
- By dropping grains, beans, legumes and milk, you will shift the pH balance of your food and therefore your body from acidic towards a more neutral and even slightly alkaline state. … It will permit better mineral metabolism, adding density to your skeletal mass…. Grains were a major factor in the rickets epidemic in Great Britain… Excess grain intake, too much coffee and phosphoric acid from soft drinks seem to be factors in the eventual loss of bone mass.
- Once a week or so, you should go a day eating very little or nothing.
Our bodies respond to it in an interesting way: brief fasting reduces oxidative stress and improves insulin sensitivity and protein turnover in muscle. A little hunger turns on your body’s repair mechanisms. So, doing without the occasional feeding is a powerful way to slow ageing. I skip one dinner a week, chosen at random. On those nights, I go to bed early. You burn fat while you sleep, so the more sleep you get, the leaner you will be. Sometimes I skip breakfast and lunch but enjoy a big dinner.
- if we can manage on 900 to 1000 calories a day instead of our typical 2000 to 2500, we can live significantly longer and in better health. … Calorie restriction can increase longevity.
- That connection was critical to us 40000 years ago, when carbohydrate was a rare nutrient. Glucose – the byproduct of carbohydrates – became a valuable internal signal conveying information about our environment. A low glucose flow through the the brain’s detection circuits would be a clear signal of scarcity; a high flow would be a signal of abundance and a signal that the body should store some of that surplus energy in the form of fat.
- during times of plentiful nutrition, the most effective way for DNA to propagate itself is through reproduction, since there is enough energy out there to support offspring. … Low levels of insulin and carbohydrate are what send that signal, in which case it is in the DNA’s interest to preserve itself for as long as possible through gene repair, stress resistance and cell maintenance.
- a gram of branched chain amino acid. It will decrease your craving for sweets because the liver will convert this amino acid to glucose in the amount your body needs (but no more).