The Best Way to Eat a Truly Healthy Diet For a Lean Body and Disease Prevention.

1. The #1 MOST Important Diet
Lesson You Will Ever Learn
THE BEST WAY TO EAT A TRULY HEALTHY
DIET FOR A LEAN BODY AND DISEASE
PREVENTION
BY MIKE GEARY, CERTIFIED NUTRITION
SPECIALIST, CERTIFIED PERSONAL TRAINER
AUTHOR OF BEST-SELLER: THE TRUTH
ABOUT SIX PACK ABS

2. The #1 MOST Important Diet Lesson You
Will Ever Learn
This article might surpise some people... because most people don't view nutrition in this way that I'm about to
explain. Instead most people get thoroughly confused about nutrition and calories, protein, carbs, fat, diet
foods, low-fat, low-cholesterol, low-carb, healthy label claims, vegetarian, raw foods, etc, etc.
 However, if you view nutrition in this way that I'll explain below, it solves every single confusion about
nutrition that you could ever have. I will warn you though, this is very BIG PICTURE thinking, and it helps
explain a lot about the human body when you think about things this way.
 Ok, the #1 MOST important aspect about nutrition involves the study of ARCHAEOLOGY (and
anthropology)!
 What the heck am I talking about? Well, let's dig in...
 Yes, everything about the human body that is either healthy or bad for us currently, all stems from hundreds
of thousands, or even millions of years of evolution and how the human body adapted to everything around
us, including food, exercise, our environment (city vs nature), and lots more.
 We know from archaeological records that our current human species (homo sapiens) originated
approximately 200,000 years ago... however, our close cousins (ancestors prior to homo sapiens), such as
homo erectus, date as far back as several million years.
 If you study evidence about what our ancestors ate, it gives obvious clues about how the human digestive
system evolved and what are the healthiest foods for us to eat in today's world.
 This obviously explains why relatively new chemicals and food types (that humans were NEVER meant to
ingest) cause so many health problems, such as artificial sweeteners, HFCS and other corn
derivatives, white bread and other refined grain products, refined oils such as soybean and unhealthy
canola oils, and so on.
 Now this discussion could get pretty involved and encompass an entire book, so let me give some important
statements to best summarize this:

3. The #1 MOST Important Diet Lesson You
Will Ever Learn
 1. Despite what you'll hear from extreme vegans, extreme raw foodists, and other
believers in "extreme" types of diets that eliminate entire portions of the historical
human diet, the human digestive system evolved to eat a mixture of plants and
animal foods (yes, we evolved as omnivores), as well as a mixture of raw
food AND cooked food.
 I know, I know... You'll get heated debate about both of these topics...meat eating vs
veganism, and raw foodism... however, it's historical FACT that our current species
(and historical ancestors back over a million years ago) in almost every culture
around the world, ate at least some % of plant-animal food combination and raw
food / cooked food combination (even if it was at different times of the day, or even
different times of the year).
 Some cultures, such as the Inuit of the arctic and several tribes in Africa, thrived in
stellar health on almost an entirely animal-based diet, and other cultures around the
world thrived on almost an entirely plant-based diet... But all cultures generally had
some mixture of plant and animal foods, even if the amount of animal food was
small in some cultures, or the amount of plant food was small in other cultures.
 Similarly, virtually every culture around the world has also historically consumed
BOTH raw foods and cooked foods in differing amounts of each... but there's no real
evidence of societies thriving on 100% raw food diets.

4. The #1 MOST Important Diet Lesson You
Will Ever Learn
 But what about the argument that raw foodists make claiming that all animals in nature eat
100% raw foods, but humans are the only species that eats cooked food...
 Well, there's a simple explanation for that... humans were the ONLY species with a well
developed enough brain to understand how to control fire and therefore cook our food... And
since we've been cooking a portion of our foods for the entire existence of our species (200,000
years) as well as our ancestors back several million years, our digestive systems have adapted to
eating a portion of our food cooked.
 This also explains why acrylamides are more harmful to animals that eat cooked food
compared to humans... since humans have adapted some level of tolerance
to acrylamides from eating a partial cooked diet for 100's of thousands of years, but animals
have never historically adapted to a cooked food diet, and therefore, are more sensitive to
acrylamides.
 If you've never heard of acrylamides, they are formed when the outside of foods are burned
during cooking (such as the browning on breads or other baked goods, browning on deep fried
foods, or the charring of vegetables cooked over a flame, etc) and these compounds are
potentially carcinogenic to both humans and animals. Cooking foods with water, and also using
high antioxidant herbs and spices in cooking helps reduce acrylamides and protect you against
them.
 The bottom line... we were designed through evolution to eat a mixture of both
plants and animals as well as cooked and raw foods... But let's clarify an important
point in #2 below...

5. The #1 MOST Important Diet Lesson You
Will Ever Learn
 2. Although I say that we were meant through evolution to eat an omnivorous diet of both
plants and animals, one thing that we were NEVER meant to eat is factory-farm raised animals,
or eggs or milk from factory-farm raised animals.
 Factory farming is an entirely new phenomenon that's still only decades old, so essentially,
these types of meat products were never meant to be part of the human diet.
 Chemically (nutritionally), factory-farm animal products are VASTLY different from animal
products that were raised the way they were meant to live and eat. Examples of these
differences can be seen glaringly in the nutrition profiles ofgrass-fed meats vs grain-fed
factory farm meat, free range eggs vs factory eggs, wild fish vs farmed fish, and so on.
 We're talking about major differences in omega-3's vs omega-6's, differences in vitamins and
minerals, differences in other healthy fats such as CLA, and lots more.
 So although I don't fully agree with veganism at least from a nutritional standpoint (moral
arguments aside), I also don't agree with our current state of affairs of the majority of our food
supply of factory farm raised animal products (at least here in the US, where the condition of
the factory farm animals and nutritional quality of the food is horrendous).
 That's why I try to not support the factory farm industry as much as possible (which is most
meats and dairy in your supermarket) and instead, I try to eat almost solely grass-fed meats
from free ranging animals, wild game, wild fish, eggs from local farmers from free roaming
hens, and dairy only from grass-fed cows that are allowed to graze almost entirely on forage.


6. The #1 MOST Important Diet Lesson You
Will Ever Learn
 3. Although I point out that many historical cultures around the world
thrived on vastly different percentages of animal products vs plant products
in their diet, here is another type of food that we were NEVER meant to eat:
 PROCESSED FOOD
 Yes, I know it hurts to hear it, but cakes, cookies, crackers, microwaved
meals, chips, sodas, granola bars, sugary sports drinks or energy drinks,
and 1000's of other products that line our supermarket shelves were never
meant to be part of the human diet, so it's obvious why it causes so many
health problems for us.
 This gets back to what I always say about trying to include as many "1-
ingredient" foods as you can in your diet if you want to eat like we were
meant to eat.
 "1-ingredient" foods means healthy meats, eggs, nuts, seeds,
beans, tubers, fruits, and veggies. It's really that simple.

7. The #1 MOST Important Diet Lesson You
Will Ever Learn
 4. Ok, this one starts to get a little controversial... but, remember that agriculture is also a
relatively new phenomenon in the big picture of the human diet when you expand far back in
history a couple of million years. And when I'm talking about agriculture, I'm mostly talking
about the massive influx of grain-based foods into the human diet that occurred with the
invention of agriculture.
 The mass production of grains through agriculture is only a few thousand years old... Compare
that to our ancestors historical existence as hunter-gatherers as far back as a couple of million
years, and our current species (homo sapiens) 200,000-year history as hunter-gatherers.
 If you think about it, as hunter-gatherers, we would have had very limited access to grains, and
they would have encompassed a very small % of our historical calorie intake, since they weren't
mass produced and processed. Instead, we thrived on mostly game meats (including the organ
meats, where most of the micro-nutrients are found), wild fish and
seafood, eggs, nuts, seeds, beans, tubers, fruits, and veggies.
 From this perspective, grains probably never accounted for more than 1-3% of our historical
calorie intake... and as you know from one of my recent articles, currently our modern
processed diet that the average person eats consists of 67% of total calories from grains
such as corn, soy, and wheat and their derivatives... now THAT'S a shocking revelation
in why our entire food supply is backwards, and how that affects your waistline!

8. The #1 MOST Important Diet Lesson You
Will Ever Learn
 It also makes you think about how ridiculously wrong our
"food pyramid" really is, which promotes the bulk of our
food to be eaten from grains.
 I could go on with more examples, but I think you're
seeing the major points here... the most important aspect
to eating a healthy diet that promotes a lean, healthy
body is to acknowledge what our ancestors ate
throughout the millions of years of evolution.
 And that certainly wasn't processed "diet foods" with
fancy label claims deceiving you into thinking they're
healthy... instead, it was the 1-ingredient foods I listed
above, eaten in a combination of raw food and cooked
food.

9. The #1 MOST Important Diet Lesson You
Will Ever Learn
 A couple final thoughts on how to fit these suggestions into your healthy eating plan:
 1. Try to become a "locavore" as much as possible... if you can get local farm-fresh produce, that is the most
environmentally and socially responsible, as well as healthy way to get your produce. Research if you
have farmers markets and farm stands that might be in your area, or deliver to your area.
 2. Try to choose organic foods as much as possible... but local food will many times trump organic food that
had to travel thousands of miles to make it to you.
 3. When choosing meat and eggs, try to choose grass-fed meats as much as possible, free range
chicken, turkey, and pork raised in a humane manner, and eggs from hens that truly roam free outside instead
of being confined to "chicken factories". Many times, this means making the effort to seek out local farms or
co-ops that deliver to urban areas. This site is a great source of meats that were raised in the healthiest
manner, and they deliver right to your doorstep:
 Remember that eating healthy and responsibly doesn't mean eating bland boring food... there are tons of ways
to eat in a healthy and socially/environmentally responsible manner, and we describe in depth how to do this
in our Fat Burning Kitchen Program.
 Please share this article to help your family and friends eat healthier and to help us all collectively choose our
food from more responsible sources than factory farms. Please email this webpage link to all of your friends
and family and share this page on your blogs, forums, as well as Facebook and Twitter pages.
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