Part Two Is the Paleo Diet Right for You

welcome everybody today is part two of paleo plus this is valerie burke and we did the first part a week ago if you missed that you can do it on harmony hills webinar site and i'd like to thank harmony hill for this wonderful series of educational webinars that they've been doing especially focusing on nutrition which is so important so anyway last week we covered some of the background information about the Paleo diet and why modern American diets are not working so well for us we looked at how you know basically with a modern food especially processed food is destroying our health by creating all sorts of inflammation in our bodies and wreaking havoc with our metabolic hormones like lesson and you know those sorts of things insulin especially with respective refined carbohydrates and sugar and we discussed a couple of the damaging dietary myths that are still out there and that have been making people sick for decades so in this part we're going to take a closer look at what comprises the ancestral or Paleo diet at least the principles of that diet including protein and the importance of fat particularly the right kind of fat how much that should be we should we be eating and how much protein should we be eating and we're going to look a little more at some of the specific food groups what's good about them and what's not so good about them including grains and legumes potatoes Gary vegetables salt and fermented foods and we'll look at how you can maybe incorporate a few of these principles into your diet you know whether you're a vegetarian we'll look at how maybe we could do this as a vegan maybe not and how we can incorporate all of this into our lives in a way that's kind to ourselves and you know low and stress and planet-friendly okay so there we are back at the cave man again so just a real quick refresher of where we left off last time our preferred paleo food list you can eat all the vegetables that you want fruits like nothing I'll roots would be potatoes and beets and carrots and things like that nuts and seeds meats and low glycemic fruits I love glycemic because we want to stay away from things that are really loaded with sugar so these are basically what our hunter-gatherer ancestors stayed and what they didn't eat basically we're grains legumes dairy and salt although I'm going to pass in some debate about the salt aspect refined sugars of course because it was before agriculture and refined vegetable oils which are so damaging to us and fatty meats and meats that you know it doesn't really matter whether you're choosing fatty meats or lean meats because if you're choosing grass-fed grasp a stirred me they're going to be naturally lower in fat okay let's start with grains and legumes and why try to discuss why has this causes a problem with agriculture well like we talked about last time greens were just too darn hard to eat for our hunter-gatherer ancestors yet you had to smash them or soak them or do all kinds of things to them they couldn't just be wandering around and putting them in their mouths from the right out of the ground it was too hard so agriculture brought grains and beans and those foods are just not something that we digest very well and part of the reason for that is they contain something called anti-nutrients what's an anti nutrient well the compound that interferes with the absorption of nutrients across the wall of your intestine so from your gut into your bloodstream humans and mammals have digestive enzymes a digestive systems that don't work properly to break these things down and they have excessive calories most grains are just loaded with calories and they're loaded with toxins but I'm not talking just about man made one I'm talking about the kind of toxins produced by the plants themselves and the most well-known green toxin is gluten curtain comes from the word glue because it's glue like properties and what it does is the interfere should break down an absorption of nutrients and other foods in that meal well you end up with the sticky glutinous gut bomb instead of a well digested meal modern wheat and other grains are very different than the week that grew hundreds or even thousands of years ago because we've we've hybridized these grains they're higher in gluten and so even the grains that they did happen to consume back then in very small quantities were much lower in gluten than the ones today that we're cultivating so another anti nutrient is lectin you may have heard of lesson it has a protein grants produce many kinds of lectins the whole category and the serve to ward off natural enemies like fungi insects and documents so lessons or carbohydrate binding proteins that are widespread in the plant kingdom they hook up with carbohydrates and they trigger inflammation and they also trigger immune responses and raise your blood viscosity and all of these things can predispose you to health problems and illnesses wheat lexan or wheat germ agglutinin which is abbreviated wga is a pro-inflammatory immuno toxic neurotoxic cardiotoxic toxic in every other way substance to yourselves and what it can do is lead to cell death it's actually highest in whole wheat especially sprouted whole wheat believe it or not and it has properties in the body very much like a virus but both legumes and brains contain lessons and it makes them hard to digest so we're talking about beans and peas and lentils and peanuts and soy beans and rice skelton dry as well legumes also contains phytoestrogens and what these are is a weak hormone mimic that can interfere with your hormone function because your body can't tell it apart from the natural hormones that are that it makes plants develop these to disrupt the reproductive success of predators that makes perfect sense when you think about it but here's an interesting fact white rice is less allergy triggering than brown rice because the hull has been removed and toxins are in the exterior hull sink protective armor it makes sense for the plant to put it there because that's the part of the plant that the animal or predator is going to come into contact with first every plant has to deal with being eaten by something and this is their best defense if you were here last week you you saw my little cartoons and it occurred to me since them that it feels like I'm sitting you're talking to my computer to the cat here any of you I can't see any of you and I think it's snow and plopping in my jokes well that's because no one is laughing at my jokes but I can hear so hopefully you appreciate them okay let's talk about fat one of my favorite topics your body actually really needs fats and it's a very underappreciated nutrient as we talked about last time it's excess carbohydrates that are the root cause of obesity and weight gain not good fats modern studies many of them are actually showing that fat lowers your risk for heart disease as opposed to raising it your brain has made up mostly of fat especially saturated fats and cholesterol but but there's a lot of things that cats do in your body brain function regulating protein fat foods in your cells getting calcium transported into your bones building skull membranes which are largely composed of fat making hormones it's a fats are important to your immune system proper nerve signaling liver and lung health healthy skin and hair reducing hunger they keep you from getting hungry too quickly slowing down absorption gene regulation and heart health the body needs fats and our records show that early humans consumed a fair amount of fat and yet they didn't get obese they were in great physical shape and the health problems that we see today were rare to non-existent thousands of years ago a diet that skimps up healthy saturated fats robs your brain of the raw material it needs to function and fit to its best in fact there is evidence now suggests an Alzheimer's disease is actually related to insulin resistance and buy some is even being ca
lled type 3 black diabetes having been owned by cats for many years I really love this one unfortunately our beloved companions are getting fat and ustick for the same reasons that we are one of the problems of the fats believe today is that our fatty acid ratios are up lay down we are eating way too many of the wrong kind and not enough of a great kind it's the type of fat that matters not the amount of fat a ratio of omega-3 to omega-6 fatty acid should be about 12 12 12 to roughly the same amount of each but today the average American diet contains 12 10 or 12 20 of way too many Omega sixes and where are they coming from coming from vegetable oil like sunflower oil safflower oil soybean oil corn oil cottonseed shortening and margarine those kinds of things problem is omega-6 fats that were even so many of our at our pro-inflammatory and a lot of the diseases that we're developing our inflammation based omega-3 fats are anti-inflammatory and we're not getting enough of those the highest quality omega-3s come from from animal products like egg yolks from pastor tens so it gives them the deep golden color pasture-raised meat and fatty fishes so just how much has our Amega six fat intake increased this is pretty startling it's just totally off the chart Vince the 1909 about a hundred years our vegetable oil consumptions gone up by four hundred and fifty-nine percent salad and cooking oil one thousand three hundred and forty percent that's hard to even say margarine is up by four hundred and eighty-eight percent shortening two hundred and thirty-seven percent so all of these vegetable oils are heavy with omega-3 and light up on Omega rme I'm sorry study of omega-6 and light in omega-3 so it's no wonder that our fatty acid profiles are upside down and we're all inflamed so a mega fixed at should be balanced out with an equal amount at least of animal derived omega-3 fats these things like salmon egg yolks pasture-raised meats krill oil I'll be talking about krill oil here shortly you want to make sure that the oils that you either fresh because if they're not then they can oxidize and then it does you no good to eat them in fact you're actually taking in toxic substances when they become oxidized it isn't that olive oil and walnut oil and avocado oils are bad for you you just have to make sure but that you're eating enough omega-3 is to balance them out what are the good fats needs from pastured and new animals Drax Astrid animals organic egg yolks from grass pasture tens raw organic milk butter ghee and cream from grass pasture cows and goats he is just basically clarified butter coconut and coconut oil palm oil avocados olives and olive oil raw nuts and unheated organic nut oil because he will oxidize them and cacao butter bullied or not the bad fats are the processed ones corn oil soy oil canola safflower sunflower peanut guns that's course okay so let's take a look at how much protein of how much fat because this is an area where a lot of people get confused when starting out on a paleo type diet and there's a lot of misunderstandings a lot of people think paleo is about meet with a side order of meat and meat predators and it really it can be loaded with too much protein so typical paleo dieter consumes about thirty-eight percent protein thirty-nine percent fat 20 % carbs but this is actually too much protein for most of us the optimal amount for most people unless you're pregnant or your Olympian athlete is about 35 to 70 grams per day of protein so an easy formula for calculating your protein requirement is to take your body fat Oh percent body fat subtract it from 100 and then the result you get as your lean body mass percentage they take that lean body mass times your weight and this gives you lean body mass in pounds divide that number by 2 and this gives you an approximate grams of protein per day so you need about a half gram of protein per pound of lean body mass more than this can cause problems with your help and that's not what you're trying to do what they're trying to resolve with doing a paleo diet the optimal amount of fat in your diet that was protein so now we're moving to fat is fifty to seventy-five percent of your diet as I think I mentioned last week it can be even higher than that if you have a lot of health problems that can be very healing to the body very nourishing the Paleo diet is about 23% carbs typically that's kind of an average and you want to you might want to take this even lower in carbs if you have insulin problems or left and resistance or you know metabolic dysfunction but you don't want to replace those calories of protein you want to replace them with fats visit that's of course so we're talking avocados and ghee and coconut oil raw nuts and eggs these are a much better source of fuel especially if you have chronic health problems or your metabolically challenged and so you might have to tweak it a little bit depending on how you feel always listen to your body you can vary these ratios a little bit and see how you do your body is going to have to learn how to burn fat again versus carbohydrates because generally we've been eating so many more carbohydrates that we've shut down that fat burning engine and it's like anything else to learn how to do that so their bio chemical shifts that your body will go through a little experimenting is in order so all that said shoot for about fifteen percent protein sixty percent fat twenty-five percent cars ballpark numbers okay what about fish well fish used to be the best source of omega-3 fatty acids but unfortunately labs all over the world are showing us that almost all dish is contaminated with mercury and heavy metals and toxins thanks to how much we've polluted the world so it's probably best to limit your fish consumption even the FDA has acknowledged that mercury is a concern when they've gone as far as recommending pregnant women limit their fish consumption to twice a week but i think it probably needs to be extended to everybody if you do eat fish make sure it's well thought not farmed ideally tested for mercury there are companies who will test it vital choice for example is one of them and salmon and sardines are generally the safest varieties of fish if they're smaller stammen can be contaminated you want to make sure it's not farmed and make sure you're not eating larger fish like halibut and swordfish because mercury is concentrated up the food chain so the larger of fish is the longer it lives the higher it is in toxins generally and it can be as high as a thousand fold higher an alternate to eating fish is taking a krill oil supplement and this is my favorite thanks to dr. mercola my favorite source of omega-3 fatty acids it's widely available now as really you know come to most nutrition store shelves over the past couple years if God advantages of being mercury free because krill are very tiny sustainable planet friendly actually the largest biomass on the planet and it's 20 times more potent than fish oil a number of reasons for the assets or more than I want to take time to go into but another advantage to the krill is it goes into your brain versus only into your heart it can cross that blood brain barrier so it's wonderful for brain health and it's strongly anti-inflammatory it puts any anti-inflammatory drug to shame that has no side effects so if you have arthritis or asthma this is this is your guy the krill oil good stuff I have that problem just kidding okay what about dairy dairy is not on the traditional Paleo diet it's a paleo purist you know avoid their dairy altogether but this is where I'm going to suggest that maybe you might want to bend the rules a little bit because dairy can be good a very good way to increase your good fats and a lot of other things especially if you're vegetarian which we'll talk about again and if it but it depends on how you tolerate it some people don't tolerate it for some for some folks the glycemic index of milk even th
ough it's relatively low the sugar and milk will cause an insulin spike and then some people can't tolerate the casein which is a milk protein others can't tolerate lactose which is one of the milk sugars and then there's the pasteurization issue which pasteurization because its heat it alters the proteins and makes them for into your body so when you look at health benefits of pasteurized milk vs raw milk two completely different things and pasteurized milk is classic for driving allergies the pasteurization is not needed if your milk comes from properly raise cows if you're getting your milk from large Gary operations factory farms it has to be pasteurized because these animals are so prone to disease and the terrible living conditions you know they're packed by the hundreds if not thousands into buildings they're not roaming on pasture and so their milk is full of bacteria and antibiotics and growth hormones and pus and so they have to pasteurize it to make it safe but if you get your ear raw milk from an organic a small organic local farm that has its animals roaming on pasture you don't have all those diseases and you get all the health benefits with none of the downside the absolute best dairy products that you can eat our sort fermented organic dairy this would be things like yogurt call me yogurts best raw cheese kefir things like that and these are great sources of vitamin k2 whey protein with fats minerals vitamins and natural probiotics by the way did you hear about the study today just came out at least in terms of coming out in the media about the low-fat very study and weight gain they researchers were surprised to learn that people who consume low-fat dairy products gain more weight and more body fat than people who ate full-fat dairy who were much leaner and this was not only found amongst adults this amongst children as well but it surprised me but it's definitely surprised some of the researchers okay speaking of fermented if you can't tolerate dairy then eat fermented vegetables and and our hunter-gatherer predecessors indeed did consume fermented juice today the Inuit up in Alaska cash their me and consume it rotted the hunter-gatherers harvested tubers and roots ground them up buried him and left him to ferment scavenging for the hunter-gatherers included eating fruits that had fallen off of trees and nuts that were covered in wildly from the ground and so they had a steady supply of natural probiotics so we don't naturally get naturally fernet fermented vegetables and dairy if you tolerate dairy are good sources of probiotic organisms which are so important for your immune health because eighty percent of our immune system starts like that Oh things like sauerkraut naturally fermented pickles not the kind that are in vinegar but the kind that are art art from the natural bugs in their kimchi all are excellent sources of natural probiotics you can take a probiotic supplement you can get them in many places that you just just realize that there's no substitute for the real thing there when you eat it in a food it's much more potent than in a in a supplement so the more of these foods you can get into your diet on a regular basis the better so did you know you're only one-tenth human your body contains a hundred trillion microorganisms weighing about three pounds so that's more than ten times the number of human cells you have in your body so we're all walking booze did you know you have two brains this is pretty interesting one in your head and one in your gut they've been finding that our intestines and are producing a lot of the chemicals that we thought were relegated to the realm of brain cells and so you ask your mental health is actually as much controlled by your debt as your brain very interesting research here eighty percent of your immune system is in regard and it just won't function right unless your gut flora is in balance if it gets out of balance then you can get something called leaky gut syndrome which is where particles from your digestive tract that aren't broken down pop we pass through the wall of your bed and into your bloodstream and this contributors inflammation and it's a major factor underlying all sorts of diseases from diabetes to psychological and neurological disorders possibly to autism heart disease and many others what are the symptoms of leaky gut well kind of the traditional gas bloating constipation nausea headaches sugar crates but it could also hear you might not have those symptoms and you might just have you know allergies or inflammation going on but you're not you're out of tied it to your gut lots and lots of studies showing how helpful probiotics can be for all sorts of different problems if simply will not get well without healing and sealing your gut I can't stress that enough one of the people that made that has made the largest contribution in this area is dr. natasha Campbell McBride she's a Russian neurologist who had an autistic child she realized that she really couldn't help her child from what she knew in her field she went back to school for a degree in nutritional science and she's treated not only did she shared her own child of autism that she's treated many many many severely ill children's children and adults with the diet that she came up with which is called the gaps diet that and psychology syndrome is what it originally was coined for so I've read her book and I've listened to several interviews and I really really gained an appreciation for the importance of healing and feeling your gut so much that I devoted a whole chapter to it in my book there are several interviews on mercola com that you can listen to or you can just probably put in her name and Google at em she does have a very strong russian access to sometimes it's it's a challenge to understand her but she really really knows her stuff okay time to pause and if anybody has any questions I'll come up for air here for a moment any questions anybody my windows for some reason my the PowerPoint screen doesn't stay fixed when I try and look at the screens for you okay so Lisa least say your hand is up but I'm not able to unmute you so can I ask you to actually type your question into your chat window in the meantime Sandra is asking me what was the name of the last author on that Natasha Campbell McBride she's Russian but I believe she has a practice in the UK okay Karen how to compromise yes she eats some dairy some yogurt has some sugar doc sharklet I think this is I think this is excellent I I think that you have to eat some of those foods that you do enjoy and if you're not having a problem with this area then go for it I think it can be very very good nutritious thing sugar I talked a lot about sugar last time just keep track of your your you know grams sugar per day and and try to keep it under 25 you know 25 grams or so dark chocolate the higher higher percentage of chocolate the darker the better and make sure it's organic so it's all about juggling it and it's so important to do it in a way that doesn't stress you out so if you're doing paleo and it stressed me out then you're not going to get the health benefits you're just going to get stressed and stress those hormonal imbalance and and then when your hormones get messed up your metabolic hormones also get messed up so you're not doing yourself any favors I have a question about canola oil avoid it not a good idea it's a process oil so it's mostly Omega sixes and it's not on a good list list of good oils you always want non-gmo a regardless of you know whether you're whatever food it is yes you want to look for non-gmo this paleo allow barbecue sauce and other sauces well if they come out of a bottle chances are they're mostly sugar if you're making them yourself then you're then you can control what goes into it I would say yeah just be careful attention to the ingredients the other issue with barbecue sauce or anything out of a
bottle is msg can be hiding in there and sometimes it's just in food you know like caramel coloring so the more can I holes that are in there the more your body is going to have opportunities to react to something so basically for for paleo you're going to want to make a lot of things from scratch shop around the perimeter of the grocery store and the fewer things that you could see them out of a can a bottle or a box the better any other questions I think I've got them all there okay see you now I've lost my high place ok so we're going to move on to potatoes one of my favorite topics never met a potato I didn't like unfortunately this is where you can play with your carbohydrate ratio it a little bit if you feel like if you're if you're a carbohydrate addict and making the switch to paleo is making you feel a little stiff or you know low on energy or whatever you know you can add in a potato at least that's better than sugar or crackers so your diet should be low in carbs but not no carb most people do better with some starchy carbohydrates in their diet the sweet spot appears to be about twenty to thirty percent carbs and it doesn't have three potatoes it can be carrots squash those things all have sugars in there that are going to you know give you the quick energy some people have digestive issues around starch so if you're one of them potatoes are not going to be your friend there are something that you know depending on which scientists you ask there are some safe starches or some starches are safer than others which ones are safe well there are multiple answers there so let me just give you some information and then you can kind of juggle it in your own mind true paleo purists give the thumbs up to yams and sweet potatoes and then thumbs down to white potatoes but sweet potatoes and yams are loaded with sugar so pale you're curious you know I think that we have to take a look at what the research says about all the damage that sugar is doing in our bodies and given that bit of information perhaps white potatoes aren't so bad because they are lower in the sugar most of what's marketed today as a yam is really just another variety of sweet potato and this picture is what a true yam looks like when's the last time you saw one of those on your grocery store shelves probably not so I'm of the opinion that sweet potatoes really don't have that much of an advantage over white potatoes due to that sugar content especially if you have metabolic issues and you know if you have insulin problems then you're going to want to avoid potatoes all together because they will spike your insulin please kids today are bred for high sugar content some of them are hundreds of times higher than they used to be okay oh and by the way before i get into salt metabolically speaking you could argue that potatoes are actually safer than fruits because they find a sugar that they contain is glucose versus fructose and like we talked about in part one blue clip can be used by every single cell in your body whereas fructose has to be broken down exclusively by your liver so it's a much much worse load on the liver and just a little bit of trivia the plant toxins yes potato puffs toxins also are in the peel so ideally you should peel your potato support eating them remember the protective armor okay so dr. Cordain is pretty much anti stall which is interesting because salt is an essential nutrient required for a lot of things some of those things our blood pressure regulation and transportation and nutrients in and out of your cells ion exchange and the communication between your brain and your muscles so decades of scientific research have failed to show the benefits of a low salt diet and in fact some are showing the opposite there are studies showing that low salt diet stir associated with higher cardiac risk not lower the primary study responsible for the sodium myth didn't control for fructose consumption so sugar was the real culprit but salt was blamed chemical felt natural salt are not the same thing chemical solve is junk food basically there's a world of difference between the two the just like the difference between refined sugar and the sugar in a piece of fruit chemical salt this simply laboratory manufactured sodium chloride whereas natural sea salt as less sodium and instead is full of dozens of other minerals all to do great things in your body some of them are trace minerals that you get in very few sources so yourself like all food should be unprocessed and as natural as it can be as natural as to how it formed on the earth as possible and if you eliminate processed food you'll be eliminating most of the sodium the bad kind of Saul so you know you then can be free to add as much sea salt to your your dinner as possible as you want get our ancestors you solve well and yes they did organized here okay yes so some of the Paleolithic people live near the ocean and they did things like cooking the sea water and sprinkling their food with dry seat belts and then in lenders did things like drinking the blood of animals which was a concentrated source of salty minerals eating bones making bone broth and sprinkle salt rich clay minerals on their food anything is the wild forage streams that they were hunting and gathering gathering we're a lot higher in salts and minerals and our supermarket stuff you know we've our soils are so depleted now that they don't offer us all of these nutrients that we used to have and so I really think that natural sea salt is an important part of the diet and there's no evidence to suggest that it's not i also want to stay away from artificial sweeteners you want to stay away from artificial everything but artificial sweeteners are extremely bad and you know they arranged the whole gamut aspartame equals Wenda saccharine of course all of them when I avoid concentrated forms of fructose most common one is just corn syrup and honey is a good option for natural sweeteners you just still have to pay attention to moderation because it's a fairly rich source of carbohydrates and sugar media you can use with reckless abandon it's an herb it doesn't spike your insulin has no health single negative health effects to my knowledge and so there's some of the other ones that you'll see our yacon syrup maple syrup coconut syrup coconut crystals bait sugar and there's some other natural looks alternatives so the closer you can find one that this is unprocessed as possible the better msg of course msg is a nerve toxin and it's hidden in a lot of processed foods it's you know lurks in labeled under names such as hydrolyzed protein yeast extract east food auto lies yeast textured protein ruda mate jellison apparently some gelatin has it in their toy thoughts mult flavoring some broth so you know again you can relabeled but you can't necessarily tell what's hidden within some of those chemicals that are listed on the label food potion and don't need of anything you can't pronounce or recognized as a food it's best to stay away from okay I don't know if any of you are vegetarians or vegans I've done both different periods of my life and trying to find something that works for me I never felt good on either of those diets especially the vegan diet there are some challenges with specific types of nutrients whether you're vegan or vegetarian much more so if you're vegan I don't know how you can do the Paleo diet if you're vegan I've thought about this quite a lot and you can certainly employ principles of sustainability and eating close to the earth and avoiding polluted things and such but unless you have some animal products in your diet specifically the eggs and the dairy I think you're going to be missing a lot of really important nutrients the first one is b12 each valve is almost exclusive to animal products and you can be developing a b12 deficiency for many years before it actually shows up and by then you're so depleted that it's it's h
ard to turn it around another important one is sulfur sulfur containing amino acids and proteins come from animal foods like grass-fed need eggs raw milk and the deficiency in sulfur increases your cardiac risk increases problems for joints and muscles risk for Alzheimer's problems with insulin function and other things the altar is a really important nutrient that is a challenge if you're not using animal foods through the thigh on this is also related to sulfur as the precursors come from animal derived amino acids this is your most important native antioxidant but your body has to make it you can't consume it so we have cut you have to be getting enough of the raw materials in your diet cholesterol collector is actually a very important fat for your health and you can be insufficient in your cholesterol and it's building blocks which can lead to problems with heart brain hormones high LDL is sometimes a sign of inadequate cholesterol and it can lead to plaque formation in your arteries we're talking about you know having enough cholesterol everybody talks about having too much but you know cholesterol that isn't oxidized the healthy kind of cholesterol actually really important for your health vitamin k2 and vitamin A are true vitamins that are bio available only in animal products item in k2 is essential for strong bones and for clear arteries keeping calcium from being deposited in your arteries and go into your bones instead where you on it and then beta carotene which some people think vitamin A and beta-carotene of the same thing that they're not so different forms and beta-carotene is very poorly converted to vitamin A in the body so you can get beta carotene from vegetables but the true form of vitamin A is really only available from animal products soy is not a good protein substitute for a number of reasons remember soy is a legume a bean and then we have digestive systems that are short and unable to efficiently digest cellulose that fiber so eating more nutrient-dense foods like meat an animal fat allows our bodies to reserve some energy for other processes to take place like detox anyway I just it would be very difficult to try and do a paleo diet if you're vegan but that doesn't mean that we shouldn't be animal friendly and planet-friendly when we embark on this adventure this is really near and dear to my heart hey I'm an animal lover so paleo parental principles need to be in the line met with environmental sustainability and happy healthy kindly treated animals I think we need to make sure if we're going to be eating animal products that we're supporting local farmers who raise their animals humanely and sustainably grass is the natural food for most of the animals that we eat so by growing corn and wheat and soy or destroying those animals natural feeding grounds so we might be directly killing more ambled by growing grain than by eating animals growing grains using monoculture meaning vast fields of 11 product like wheat or soy is destroying our planet topsoil so biodynamic farms help build the soil instead of destroying it removing animals from land accelerates a certification what about wait if you're underweight or overweight what about the Paleo diet well you don't have to count calories and forget about measuring portions or points forget about dieting per se we just need the right and the right categories until you're satisfied remember that calories not a calorie you know your body treats carbohydrate calories difference in fat calories and you're going to be detoxifying by eating clean nutritious foods you can be letting go of that body fats and all the toxins that are held in it about the quality of your food not the quantity so if you're eating a biologically appropriate diet which Paleo diet is biologically appropriate for human beings this allows your body composition to normalize over time and you can exercise until the cows come home and if you're not giving your body the right fuel you're not going to you're not going to achieve your goals you're not going to be optimally healthy I just love that one not only do you have to eat like a caveman you gotta exercise like a caveman too so you'll optimize your metabolism by exercising in a way that triggers the primitive survival response so think about fight or flight our ancestors that attack by predators when they were doing things like eating and drinking in their heads were down and they weren't looking out the fetal was coming around the bend when confronted they had to burst into action so this is the pattern that we want to replicate with our exercise routine the most effective fitness programs involve 10 to 15-minute sessions of high-intensity burst pipe intervals with strength training and you know you only have to do these one or two days a week that's the really good news the primary goal is accomplished which is quickly emptying out your glycogen stores this is if you'll remember it's your the stored form of sugar so look does when you empty out your glycogen stores you're increasing your insulin sensitivity which the flip side of that is you're decreasing insulin resistance and then a whole cascade of positive metabolic changes start happening multiple studies are showing that this type of exercise is far more effective at building lean body mass optimizing heart function and mobilizing facts and traditional cardio a lot easier on the heart as well I still don't hear anybody laughing okay intermittent fasting this is something that has been coming up a lot in the studies lately in fitness fitness world as a way to help regulate blood sugar stimulate growth hormone which growth hormone when we're children helps us grow but when we're adults it helps our body repair at heel so the more of it that our body produces the faster we heal and the better we feel facilitates digestion helps the body wheeler and how to burn fat for fuel because it's so used to burning carbohydrates and so when you combine intermittent fasting with a high-intensity burst type exercise time you're really accelerating all of these all of these things so try exercising in a fasting state meaning you know you don't have to fast for days we're talking about just asking you know skip breakfast exercise on an empty stomach before hitting the gym you know don't eat and so we're talking fasting for 12 to 18 hours a few days a week so have your dinner at six and don't have your your breakfast / lunch until after you've done your workout that's not a stream form of fastest by any means important to avoid carbohydrates before and after you exercise because those inhibit your body's ability to burn fat during an exercise session and carbs promote energy storage whereas not energy burning and you want to promote energy burning and so then what you do is you you have a recovery meal about a half an hour after your workout and this should be ideally an easily assimilated protein like a way shake you know a good quality protein shakes fasting gives your body a break from having to process food so that more energy is available to do things like detoxify and repair tissues and other important process I think she looks kind of cute if the stripes myself so like any new routine in your life if you're going to start doing paleo you have to plan ahead this isn't the diet it's a lifestyle shift and any lifestyle shift can't happen overnight you know you'd it without making yourself crazy anyway this is about gradually changing your body's physiology so that you'll be healthier for the rest of your life so you don't want to start to quickly you want to start slowly you want to think ahead think it through think of how to implement it into your life if you've been doing three meals a week at McDonald's for 20 years you don't want to go full on paleo all of a sudden because you're going to feel sick so maybe start by reducing soda and sugar just like the person who asked me earlier you
know what what if I want to have a piece of dark chocolate or some sugar well habits make some gradual changes have a better type of chocolate maybe have raw chocolate and just cut down on your sugar maybe replace something with a piece of fruit and then start limiting fast foods and processed foods and things that have chemicals in them and then once you got that kind of down then start buying more organic stuff start reducing carbohydrates and grains and this can occur over weeks or months this this doesn't have to happen overnight no paleo police are going to be not at your door I promise Phillip a food routine and this has to be a priority and for most of us it's kind of like the last thing that that we think about you know like the least important thing well I just gotta eat something and get on with the important stuff wrong food is really crucial to how we feel and in our health yeah never leave home without a helpful snack I guarantee if you're hungry while you're out run ran you'll probably pick up the first thing that looks good and it'll be evil trust me on this one stock your pantry with paleo staples rod that's are a good one transition out of boxed anything so you know fill your fridge with snacks like carrot sticks and maybe cooked chicken breasts you know a nitrate free beef jerky in the pantry is didn't sliced fruit the more you could put these things in your fridge that are all cleaned and sliced and ready to go the more a few will be to grab that instead of something that that's a convenient Food and do some cooking on your days off but some some of this in the freezer so that when you're tired and get home from work and you don't feel like cooking you have something that is quick and easy to fix for your family and I with my no muss no fuss I love mason jars and I make up in fact I did it today and making a huge pot of boolean estas and what I'll do is I'll put that in quart jars after your four jars and put them in the freezer and that makes a really good quick quick meal for later you already know this one shop around the perimeter of your perimeter of your grocery store that's where the whole thing is be patient your body can't change overnight all about being kind to yourself make sure you're getting plenty of fresh pure water every day don't worry as much about exact quantity just drink enough at your year stays very light yellow to nearly colorless unless you're on B vitamins and then it's going to be bright yellow so you can't use that as a gauge but yeah just make sure you're well hydrated plenty of sleep do something physical every day even if it's just a brisk walk very important manage your stress my favorite tool is EFT which stands for emotional freedom techniques we're tapping you might have seen people like tapping on their forehead around there I this is a kind of acupuncture without needles as my favorite stress reduction technique so favorites that I became a certified ESP practitioner a few years ago you can learn it for yourself on the internet it's not hard to learn even kids can learn it and so I highly recommend it be really picky about the supplements supplements are just that supplements they shouldn't replace your foods and we should be as careful about the quality and source of your food as you are about less immense though if you're not eating crap anymore don't get crappy supplements get out in nature put your bare feet on the earth this is called earthing and that's actually one of the best antioxidant sources you can find our ancestors were in constant contact with the earth and so they received a continuous flow of electrons and we've lost that vital earth energy with our indoor living and rubber-soled shoes and so now they've even got earthing pads that you can buy that you can use in your home or at your desk and it actually plugs into a grounding pockets of the house and you get a flow of electrons that come up from the earth and they're wonderful I have one on my feet when I'm sitting and writing in my desk they really do work I hope this doesn't happen to you okay so let's just summarize some bass paleo principles eat foods rates sweet foods raised in accordance with their own natural environment for the closer to nature the better don't eat stuff that isn't food prepare your food traditionally eat a lot of your foods raw use your carbohydrate in accordance with your energy expenditure so if you're sitting at a desk all day you're not going to need to eat like you're an Olympic athlete these stats with reckless abandon and I don't have to remind you I'm talking about the good fat eat naturally fermented foods and make your own fat crop that is it's so good you just wouldn't believe how good it is I didn't even like regular grocery store sauerkraut and I started making my own and it's just as much a much gentler tartness which is this Pleasant tartness and almost like a fizzy fizzy nature and system it's delicious enjoying a wide variety of foods learn where your food comes from get to know your local farmers listen to your body and love your food okay so the important part before we get into questions here is to make changes slowly one thing at a time you know if you just can't give up that I don't know bola rice don't not do the Paleo diet because about one thing just work around it you know a lot of cravings will go away over time when you start cleaning cleaning up your diet otherwise you're likely to get overwhelmed and this increases your odds of failing maybe all you want to do right now is cut back on sugar and processed foods that's fine be gentle with yourself and decrease your stress don't increase it stress stress elevates our sympathetic nervous system and this shuts down your body's natural human ability so if you're doing this to get healthier it's not going to work if you're if you go about it in a way that you're getting really stressed last thing you want to do a stressor of your diet we have enough so stressed about without that okay so let me get back to my little window where I can see if anybody has questions okay so kind of a long one here I'm just going to read it I have serious digestive issues may be leaky gut they don't learn more about it my pills come out in my stool sometimes as they went in and she lists a few different different things so loose stools from first thing in the morning seems to stop late in the afternoon evening seeing some allopathic specialists naturopath doing acupuncture regularly eat well daily is still too many carbs and sugar okay you know it might be helpful to pick up a copy of the gaps diet it's a very easy transition to go from gaps to paleo I did gasps for three months and I had I felt so good and death by it has I don't remember eight different stages so you start with a very restricted approach and then you add foods in so kind of like the elimination diet you can tell when you're going to get into something that's going to cause problems but the fact that you're having loose stools and lots of digestive problems says that you've probably got a digestive flora that's all upside down and backwards and what my naturopath had me do was pick up a copy of the book and read it cover to cover and then decide whether I wanted to do it because if there is a fair amount of work involved you end up making bone broth several times a week you know by in big batches is that's a core part of the gaps diet which I actually do to this day I use bone broths practically every day and then the fermented foods also she stresses the fermented foods fermented cabbage probably if Gary see we've tried no dairy no gluten you might want to just stick with fermented vegetables but anyway I would I would approach it from that standpoint and see if you can get a handle on it that would be my recommendation okay you are welcome any other questions all right well that's it from me w
e actually finished almost on time I want to thank you all for showing up tonight it was great to have some people live for this and hopefully you are able to follow along I know I blew through quite a lot of a lot of stuff harmony hill has all sorts of excellent webinars in their series so I encourage you to go to their their site and check some of about deanna minik is wonderful and if you'd like more information on my version of the Paleo diet this is my book and as a gift to you for making it all on the way to the end of this I have made it so that you can download a free copy of the ebook form on amazon so if you just go to use the Paleo diet right for you page on amazon today through valentine's day you can download this for free so price is right well thank you so much for attending and happy paleo eating and oh and if you need to reach me feel free to go to my website gallery brook but net and shoot me a email and I do actually read them and get back to you thanks so much you .

Video Description:

Part Two: The standard American diet is pro-inflammatory, leading many down the road to pain and misery and chronic illness because it is out of step with what we humans evolved to eat. Bad dietary advice and misinformation abound, based on outdated standards, bad research and long-perpetuated nutritional myths. Incorporating elements of an ancestral diet with patience and self-kindness will help put out the flames of inflammation before they burn a hole in your health and longevity. In this webinar, you will begin separating fact from fiction and learn how to make gradual dietary changes without suffering the stress and overwhelm that dooms many to fail.