2. nents of a health life
Compo
2 Important Parts:
1. Paleo Lifestyle
2. Paleo Nutrition
+
(80/20 Principle)
3. Lifestyle
-Not a "diet"
-Not "temporary"
-Needs to be done day-in day-out in order to
succeed
-Lifestyle--> for LIFE
4.
5.
6. Animals
1. Lot s of Plants &
& 2. Avoid Pois
on ous Things
Vegetables:
-Look for rainbow color
-Essential vitamins and minerals to everyday
health
-Fiber
Animals:
-Free-range poultry, grass-fed beef, wild-
caught fish, seafood
7. Quick Word on Fats
Saturated
Butter, Coconut Oil
-Myesitic Acid, Lauric Acid--> Improve immune health, nerve signalling,
Protects liver, bone strength, reduces lipoprotein (a)- correlates strongly with
risk for heart disease
Unsaturated
Healthy fatty fish (Omega 3 fatty acids)
EPA, DHA--> brain and neuronal communication
Omega3- Anti Inflammitory
Omega6-Pro inflammitory
(Inflammation is associated with Arthritis, ashma, celiac disease, cancer)
8. Importanc e of Fiber
The
-10,000 years ago= 100 grams of fiber per day
-Today= 12 grams
-Today also= heart disease, hypertension
(HBP), metabolic syndrome, OBESITY
Fine, but what does it do for me?
9. Fiber (cont.)
Dietary Fiber:
Soluble vs. Insoluble
Sol- slows digestion, absorption
Insol-latticework in gut for soluble fiber to lay
over
Hair in drain-- stops up water from going
through
10. Fiber (cont.)
Dietary Fiber:
In the gut, you want to inhibit the rate of flow
from intestine crossing into bloodstream.
WHY? Allows time for liver to FULLY process
what's coming in, so no overflow occurs
That's not all . . .
11. Fiber (cont.)
-Majority "enriched" grains today
are stripped of natural fiber
-Refined grains are stripped of
both germ and bran in milling
process (WHY WOULD THEY DO
THAT??)
-Turns out milling gives finer
texture and extends shelf-life
-BUT IT REMOVES ANY
NUTRIENTS!
examples: white flour, rice, pasta,
potatoes, some cookies,
crackers, etc.
Companies replace nutrients in
"enriched" grains, but you can't
replace fiber!!
12. Fiber (cont.)
-In order to benefit from fiber of
grain, the digestive enzymes of
intestine must slowly strip
away layers of kernel
-Meaning the kernel must have
a full shell to reap benefits
-When you strip away the bran,
you're left only with the Take home message:
starchy endosperm (glucose, a -Slow stripping of bran in intestine, serum
carbohydrate) glucose rises slowly, reaches lower [peak].
-Removing outside bran via processing,
liver hit with INFLUX of glucose and rise is
-You must ingest the ENTIRE much faster, higher [peak], higher insulin
kernel to reap full nutritive rise, more stored fat.
benefits of "whole" grains.
**Try eating actual whole grains. Pretty
dry and unappetizing
13. in Fruit, Fruit Juice
Fiber
Fruit
-Fruit contains 50% glucose, 50% fructose
-Fructose is trouble maker in absorbtion WITHOUT fiber
Fruit Juice
-"Juicing," blending action, keeps some vitamins and minerals, but eliminates
the crucial fiber
-Remember: usually fiber keeps flow of fructose to the liver slow and
controlled (how nature intended, that's why fruit has fiber in it also), liver
keeps up, mitigates most negative effects of fructose
-Blending destroys cellulose, eliminates insoluble fiber, leaves soluble with no
"lattice work" to help form barrier in intestine
14. 3. Move Frequently
4. Lift He avy Things
5. Sprint
Exercise is just as important as nutrition
(nutrition is about 70% of your body
composition)
Weekly:
Move Frequently at a Slow Pace- 5-6 hrs
Heavy Lifts- 1-3x
Sprint- 1x/week or 10 days
15. 3. Move Frequently
4. Lift He avy Things
5. Sprint
Biking, swimming, rowing, running, ultimate
frisbee, basketball, tennis, etc.
Full body, functional movements
100% max effort, all out sprints (could be
during basketball or other activities)
16. 6. Sleep
8 . Sunlight
You need sleep. No argument there. That's the
time when your brain regenerates dead
neurons and rests your body. (~8 hrs)
Sunlight- ~15-20 minutes exposure per day
17. 7. Play
Perhaps the most important
ENJOY LIFE, go out on a date, watch a movie,
walk the dog, do a puzzle
id Mistakes
9. Avoid Stup
Brain
10. Use your
Sudoku, scrabble, study, activate brain, don't
just sit around and get wasted. When you do
get wasted, don't be an idiot. Use common
sense.
20. The 80/2 0 Principle
Allows wiggle room
Not a cheat day.
Not planned, just happens.
No guilt, but you're aware of what you're
eating (ex. ice cream).
21. The 80/2 0 Principle
Still doesn't mean go on a crazy sugar and
pasta binge.
Applies to special occasions, unexpected
situations, vacations, once-in-a-lifetime
opportunities
