Types of Squash

.

Video Description:

Do you want EXCLUSIVE premium access to the world's best VIP paleo recipe vault where cooking delicious paleo recipes is not only ridiculously EASY, but FUN too?

You can get your Yum Paleo VIP subscription here:

In this video:

Nutritional Content of Squash

Squash is a good source of Protein, Vitamin A, Thiamin, Niacin, Phosphorous, and Copper. It is low in cholesterol and high in dietary fiber and Vitamin C.

Different types of squash improve eyesight, heart health, immune system, and skin health. Moreover, it can help prevent cancer, manage symptoms of diabetes, lower the symptoms of insomnia, and helps in treating arthritis and ulcer.

The Different Types of Squash

1. Kabocha

It is known as Japanese pumpkin in New Zealand and Australia. It has dark green color similar to pumpkin, while the inside is orange-yellow.

It has honeyed sweetness and has smooth almost fiberless texture. Kabocha can be baked, steamed or pureed to give buttery richness to soups.

2. Acorn

This type of squash has almost similar color and texture to Kabocha. The only difference is that it has an elongated shape.

Acorn squash is usually used as a natural bowl for fillings. Its skin is edible.

This squash is great for roasting and is usually cut or sliced.

3. Delicata

Delicata squash has a tender and edible skin. It has a creamy color with green lines on the ridges.

Also known as peanut squash and sweet potato squash, the delicata has a soft texture, best for roasting and stuffing.

4. Pumpkin

Probably the most famous during Halloween, the pumpkin has bright orange skin and light orange flesh. It has a round shape and weighs 2-8 pounds.

Pumpkins are best for cooking and has mellow sweetness when pureed. This squash is a tasty and healthy addition to breads, soups, and pies.

Bigger pumpkins are usually used as decorations on Halloween because they are watery and less flavorful.

5. Hubbard

This type of squash range in colors from orange or grayish blue. Its flesh is sweet that is best for pies and purees.

It weighs 8- 20 lbs and it's usually sold in cut pieces.

6. Calabaza

Also known as West Indian pumpkin. It can be stored for longer periods of time because it has a hard skin. It has a golden orange flesh and tastes almost similar to butternut squash.

7. Butternut

This squash tastes like pumpkin. It's shaped like a bell and has beige colored skin.

Its smooth and thin skin makes it easier to peel compared to other types of squash.

Butternut squash is dense and creamy and often paired with a variety of flavors such as cinnamon and smoky bacon. This squash is high in vitamins A and C.

8. Spaghetti

It's the yellow oval squash with stringy flesh. Best used as pasta as its taste greatly complements various herbs and butter.

It usually weighs 4-8 pounds. The bigger the spaghetti squash, the tastier and thicker its strand of noodle-like flesh.

9. Sweet Dumpling

Whitish- yellow and green in color, this type of squash is usually small, perfect for individual serving.

Its flesh tastes like sweet potato and its skin is edible.

10. Carnival

While this squash's exterior resembles that of the acorn squash and sweet dumpling squash, the skin of the carnival squash is a combination of green, white and orange.

It tastes sweet, similar to Sweet Potato and Butternut Squash. Best used for soups, baking, and steaming.

11. Ambercup

It looks like a small pumpkin with orange skin and flesh.

This squash has a mushy-sweet taste which makes it ideal for roasting.

12. Gold Rush Squash

This is an elongated-shaped squash with a golden-colored skin. This squash is soft like zucchini.

13. Sunburst

Also known as Patty Pan, this squash has a small flower-like shape. It's bright yellow and has a buttery taste.

This type of squash also come in light green variety which is more commonly referred to as White Squash.

14. Red Kuri

This squash is also called Orange Hokkaido, Red Hubbard, and Potimarron. It has an asymmetrical shape.

This squash has a yellow flesh and gives a chestnut-like flavor.

15. Blue Hubbard

Lumpy and huge, this squash has a grayish-blue skin and sweet orange flesh.

16. Banana

This is a squash that comes in a variety of colors ranging from orange, to pink and light blue. It has a thick, firm, orange-colored flesh that has a sweet and rich fragrance.

It's said that blue and green varieties are flavorful compared to the pink.

17. Gold nugget

The gold nugget is a smaller version of pumpkin. It weighs 1 to 3 pounds. It has a bright orange flesh and skin.

Best for baking, the gold nugget gives a starchy texture and has sweet flavors.

18. Turban

This type of squash has a turban cap at the end of its blossom. The outside skin has a green, yellow to orange color.

It has a removable cap that's why many use it to hold hot soup.

Learn How to Plan Your Paleo Meals and Really Enjoy the Paleo Diet

.

Video Description:

Lisa Bartley discusses the importance of meal planning in following the paleo diet. Free to read and download at

Paleo Pork Sausage

.

Video Description:

Do you want EXCLUSIVE premium access to the world's best VIP paleo recipe vault where cooking delicious paleo recipes is not only ridiculously EASY, but FUN too?

You can get your Yum Paleo VIP subscription here:

Paleo Squash and Egg

.

Video Description:

Do you want EXCLUSIVE premium access to the world's best VIP paleo recipe vault where cooking delicious paleo recipes is not only ridiculously EASY, but FUN too?

You can get your Yum Paleo VIP subscription here:

Tuna Cucumber Boats

.

Video Description:

Do you want EXCLUSIVE premium access to the world's best VIP paleo recipe vault where cooking delicious paleo recipes is not only ridiculously EASY, but FUN too?

You can get your Yum Paleo VIP subscription here:

Origins and Evolution of the Western Diet - The Paleo Diet - Part 2

well I've been interested in this Paleo diet concept for a long long time I I first read boy Deaton's paper in the New England Journal of Medicine it was published in 85 and I read it in 87 and I thought it was just about the best idea I had ever heard on how can we optimize human nutrition and so that's really where my lifelong journey started was reading the cross references to that first paper and of course anybody who reads scientific literature you realizes that every article that you read has other cross references and so there was this incredible spiderweb of papers and so I ended up having tens of thousands of papers in those days we didn't have PDF files so my entire office was filled with all this you know I'd killed so many trees but that's kind of how the whole thing started and I have graduate students because I'm a professor to Division one Research Institute and we make our living by getting grants and writing scientific papers so this was kind of my hobby that ended up becoming my not just avocation it became my passion and that's how the whole thing happened and early on in the game I took a couple of my PhD students and I said hey if we're gonna eliminate two food groups and processed foods what in the hell are we got left what is it the diet going to look like are we going to end up being deficient and that's kind of how the my books came about is I found out not only are we not deficient is that we are absolutely sufficient we are incredibly rich diets by eliminating these foods so this is kind of what this talk is all about and that's how it evolved and you've seen this slide before is that these foods comprise 70% of the energy in the u.s. diet but they were rarely or never consumed by our hunter-gatherer ancestors and so it was never my intent and the the press the popular press got this wrong and because I was at Ground Zero and this concept people that read about it they don't they don't go back and read our original papers what we were trying to do we were never trying to replicate a hunter-gatherer diet precisely all we were trying to do was to emulate with foods that you could basically go down and get the supermarket or Whole Foods or you know your your grass produced meat folk or so that's what we were trying to do and you can see here that these are the foods that I'm suggesting was there anything in Stone Age times that look like that no carrots were not big and orange there were tiny little things the size of your finger they were white or purple and you didn't get much out of them and same way there was no such thing that looked like this the meat looked a little bit like this and the wild fish looked a lot like that there was nothing here but when you eat these foods it does a tremendous amount of good for our bodies and so there's no real absolute Paleo diet this is a rule of thumb so you practitioners just take this with a I don't want to say grain of salt but realize it is a little bit of wiggle room here so this is usually what we see in hunter-gatherers on average is a little bit more than half their energy from animal foods and the balance from plant foods they didn't eat grains and they didn't really process their foods and so the typical macronutrient breakdown then is very high protein tends to be lower in carb and fat tends to be sometimes lower but mainly it was higher and so we really can't eat wild plant foods like this Coon woman showing us her guru of berries in Tama melons and we can't eat unprocessed fruits and we'll talk about the difference between the two is that the wild plant foods are typically smaller more fiber less sugar so the amount of fructose that you get in an apple or in grapes you don't really see that very often and people with the metabolic syndrome should stay they should watch their intake of this until they get their body weight reduced in their insulin sensitivity normalized now there's slightly greater minerals because we don't harvest the wild plants you're in and you're out and then take the entire plan away from the field so the nutrients the minerals go back into the soil for the next generation of plants whereas in a modern field we take the plants away and we gradually deplete the minerals vitamins are determined genetically so they're about the same there's some variation here if you look species to species these are the 20 most commonly consumed vegetables in the u.s. diet so any vegetable is fair game particularly ethnic markets and whatever the only ones that aren't potatoes maintain glycemic responses that are very non paleo light and they also are very high sources of anti nutrients they contain a variety of alkaloids and lectins that Pedro Bustos may talk to you about sweet corn is a grain so it's eliminated and beans green beans are also eliminated because in their native state most legumes are in digestibility nutrient content those are the 20 most commonly consumed fruits as I mentioned you need a little bit careful with some of these fruits if you go to my website I actually have a listing of the fructose content of all commonly consumed fruits so you can advise your patients which are the low sugar fruits dry fruits you need to be careful with because they can elicit high glycemic responses athletes and people that have exquisite insulin sensitivity it doesn't seem to be much of a problem particularly in training these are the 20 most commonly consumed seafood we are depleting the world's ocean of wild fish so there are sustainability issues here that really transcend the the Paleo diet one of the things that I would be careful with our farm fish because it reduces the long-chain omega-3s and increases omega-6 is frequently there Fred fed cereal grains so we can't most of us don't have the luxury of eating wild game meat and many of us if you've ever tried it you say it tastes gamy you don't like it but we can get grasped reduced domestic meats and that's a good second choice so if if you look at wild meat as I mentioned earlier wild game is very very lean and in Colorado we have a lot of game and so we've done human interventions with wild game and doing nothing else and it seems to improve blood lipid profiles so you can get domestically produced grass and past your meats that are fairly similar to wild meats and you can see one of the reasons why they're much more expensive but by the whole carcass and so my wife and I that we live in Colorado and that's how we do it would buy half a side of grass produce bison or a half a side of beef get it processed cut up and we've got a couple of freezers that we put it in now that two of the boys are out of the house and in college not so much anymore but we were eating a ton of meat at the time um so what are other strategies to enrich the omega-3 fatty acid content of a contemporary Paleo diet let me just go back here is that the amounts of omega threes milligrams per 100 grams of beef is relatively low so you you won't if you were to eat only grass produce beef you can see here here's the total omega-3 even though you get almost 100 milligrams 100 milligrams isn't going to cut it and so let me show you what you really need to do and you need to take a couple of dietary strategies when you're on a contemporary or modern Paleo diet again grasp reduced meats they taste better healthier typically less exogenously alit into them hormones and and pesticides and whatever fatty fish salmon is a really good way to go eat a couple times a week or mackerel and you're in good shape supplement with fish oil I don't recommend cod liver oil because cod liver oil is a mixture of vitamin D and a and it turns out that that mixture may not be so good so if you're going to get fish oil get it from the flesh of fish omega-3 enriched eggs or better yet get free-ranging eggs they taste better so if we look at the recommended omega-3 fatty acid intake these are the long-chain epa and DHA you can see we have four categories here we have the current north american intake which is significantly which is way too low and you can see what the American Heart Association recommends for the coronary patients and so the the difference the gap can be as much as 770 milligrams per day yet you can see here that by simply consuming a quarter pound of Atlantic salmon you can get as much as you need for the cardiovascular protective effects and it tastes good so these are the ten most commonly consumed nuts and seeds in the US diet you can see those and this next table shows you the fatty acid composition and you can see that most nuts are very high in linoleic acid and six fatty acids and they have virtually no long chain fatty acids and very few of them have alpha linolenic acid or eighteen 3n3 which is an omega-3 but that has to be chain elongated in the liver to the longer fatty acids to really have biological effects so the point here is is that you can derail contemporary Paleo diet by eating a ton of nuts and dried fruit and whatever and thinking you're having a healthy diet but actually you're having a high glycemic load high linoleic acid diet so this is not a good strategy use them in salads use a handful occasionally but don't eat it the hell out of them every single day so here's some healthful oils and their characteristics or what are thought to be healthful hunter-gatherers never ate any oils so there could always be an argument saying that you shouldn't do it but as far as I know there are no really adverse health effects of any of these well flaxseed there's some papers some epidemiologic papers suggesting there's a link with prostate cancer but the experimental studies in animals don't show it so all the rest of these seem to be fairly helpful including coconut and as I mentioned coconut oil ends up being helpful because even though it may elevate blood cholesterol it doesn't seem to increase the risk for heart disease and it seems to lower inflammation because it contains high amounts of lauric acid or 12 : zero okay so when I decided that let's let's check this out let's see what happens if we try to eat a contemporary diet based on the food groups that our hunter-gatherer ancestors ate but foods that we could get at the supermarket and so I had a graduate student Lynn tewi she ended up getting her PhD and has become fairly well known in in the health industry she ran about three or four hundred of these computerised dietary analyses for me I said let's do everything we can possibly do so we got a stack of papers and it takes you a little while to key it all in and then to analyze and whatever so this is a representative daily meal plan for somebody eating paleo and you can see so she starts off and this 25 year old female who's eating 2200 kilocalories starts off eating cantaloupe broiled salmon for breakfast lunch great big salad pork chops dinner is another huge salad steamed broccoli and lean beef and for dessert just a big bowl of strawberries and she can snack pretty much all day long with these carrot celery sticks and oranges so we made up all kinds of plans so this is was fairly representative of what we saw and we wanted to contrast that to the USDA recommended diet and so the USDA changed from being a food pyramid to being my plate in 2011 and so that's what we're going to do is I'm going to show you what the nutrient characteristics of a contemporary Paleo diet looked like and we're going to contrast those to the food pyramid or the food plate so the food plate replaced the pyramid in 2011 and really there was not a whole lot of difference other than taking if you look here the little diagram taking the kind of they still recommend exercise but they've just taken the stair steps out of it because they thought this was too confusing and this was easier for the average person to get that's why it was done but the no real substantive changes so what are the goals of the pyramid the plate they want a diet that's adequate and protein vitamins minerals there's no DRI for fiber they suggest that they should eat twenty to thirty five grams a day and obviously all these other things calories fat this is this is a horrible recommendation right here because it's not based on good science so it's not a quantitative issue it's a qualitative issue yeah let's get the trans fats out of the diet let's get some of the the unhealthy fats out of the diet some of the isomers that are made with food production saturated fat doesn't seem to be an issue anymore the meta-analyses out of the Harvard School of Public Health in the last four or five years tell us that saturated fat really it wasn't the boogieman we once thought it was I'll show you a cholesterol has virtually no effect on the diet this one is kind of misleading so for those of you that are out there with your pen and pencil on that slide multiply sodium by 2.5 4 and that tells you how many grams of salt are in the diet so this looks kind of like a low number but when you multiply it by two point five four you can still see the recommend recommended values for salt are way too high so if we compare the USDA recommendations to what we actually consume in the u.s. diet you'll notice then that we ate too much sugar we don't get enough fiber compared to what the pyramid recommends we're pretty close to the fat recommendations but we're fatter than we've ever been so it doesn't seem that fat per se has a much of an effect on obesity and it may not have much in effect on cardiovascular disease or cancer either and maybe dietary factors that promote inflammation are more important okay and so you can see we've been good little boys and girls and we've gotten our cholesterol values down below recommended but I'll show you here it doesn't matter it really doesn't matter and we still eating way too much salt so if we look at the these were our das our DA's were changed dris in the last ten years or so and the Centers for Disease Control in the USDA hasn't published the data in this fashion but to me it was just wonderful so the numbers are still about the same this is data that goes back to nineteen ninety four ninety six and you can see then that the thirteen nutrients most lacking the US diet almost everybody doesn't get enough zinc almost everybody doesn't get enough calcium but I'll show you in a minute that may not be problematic if you're doing other things and about half of the population doesn't get enough b6 or vitamin A so those are the thirteen nutrients most lacking in the u.s. diet so if we summarize the differences in actual versus recommended values well this is nothing new too much sugar not enough fiber too much fat too much saturated fat too much sodium the total fat saturated fat we're going to examine and as a population we are deficient in these trace nutrients most often now what I wanted to do is I wanted to contrast the Paleo diet you that contemporary one where we started off with the cantaloupe and the salmon for breakfast I wanted to contrast that diet to the food pyramid the food plate and see how it came out so a couple of things stick out almost immediately are getting way more protein than what we get in the food pyramid food plate the question comes up is that therapeutic or does it have adverse health effects we get considerably lower carbohydrate and is that therapeutic or does that have adverse effects and how do endurance athletes cope with this we have a little bit fewer sugars because we're still eating a lot of fresh fruits and vegetables but there are no processed sugars and high fructose corn syrup certainly isn't in any of it or getting considerably more fat as you can see we are one of the the ones that really stands out is the food pyramid food plate sitting still makes no recommendations for long-chain omega-3s in the diet which to my way of thinking is totally foolish whereas in the contemporary Paleo diet we're getting a ton of it and if you look at the sodium to potassium ratio you can see how far out of whack the plate pyramid is compared to what we have you know this is an interesting one that just totally blew me away the very first time that Lynn - II started making these printouts we started looking at them consistently again and again and again we saw these numbers and if you look at the food pyramid or food in play and you look at the percentage of the trace nutrients for all these dris the Paleo diet just absolutely blows it away look at those numbers it's so much more nutrient dense so the question that came up in my mind was why is this if we we've eliminated two food groups and processed foods why is the nutrient density so much greater well let's take a look so this was the next thing I did and we published this in a JCM paper and I don't know how much standard dieticians took note of it but they should have so we got the various food groups that you could eat with a contemporary Paleo diet whole grains you wouldn't drink whole milk but we threw them in there anyway fruits veggies seafood meats nuts and seeds so then what I did is I ranked each one of these food groups with a superscript from 7 to having the highest concentration to one having the lowest and then what I did is I sum the ranked scores and put them down here and so what these values then represent is the nutrient density of a specific food group and so this this approach had never been taken and to me if we're going to make recommendations to what people should should and should not eat it's kind of like if you're a coach on a track team and you don't know how fast your runners can run should this guy be a a sprinter or an endurance guy so we need to know what the overall nutrient density of a food group is before we make blanket recommendations right so why are we telling the entire population to eat grains and drink whole milk when at the end of the day these are nutrients that come up at the bottom of the stack humans don't have a grain requirement there is nothing no nutrient that we can't get without eating grains the same way with dairy products we can get everything we need without dairy products now a dairy industry will tell us we can't get enough calcium so we're going to examine that a little bit more detail so if you decide to eat and gary products and whole grains you're gonna displace other more nutrient-dense healthy foods and that's why these numbers came out so great for those trace nutrients so these are the to summarize these are the important differences protein is higher carbs lower cholesterol is higher calcium is lower and vitamin D there's none we have zero vitamin D in any of those diets that I've shown you so those are the issues that we're going to look at is there too little calcium in contemporary paleo diets we don't have any vitamin D is there too much cholesterol and how about all that protein is that good or is that bad for us so those are the issues that came out of these computerised dietary analyses let's first off take a look calcium intake and see how we can get around that we look at the actual u.s.

diet we don't make the DRI ourselves so this is for that 25 year-old woman we only get about 70% of our calcium Paleo diet is similar gets 69% but with no dairy products and the food pyramid ends up getting 122 percent because it includes dairy products regularly so anytime you look at a trace nutrient in the diet what you really need to look at is balance and it's it's misleading to look at one side of the equation only and so the dairy industry would tell us that if we're looking at calcium all we should look at is how much calcium is coming in not how much calcium we lose in our body and so these are the sources of calcium in our diet it's the amount ingested but as I'll show you here in a minute that the calcium curves show that most of the calcium that we ingest is not absorbed so if you drink a glass of milk about 75 percent of the calcium is not absorbed there are tricks you can do in a truce nutritionally to increase the absorption rate and then there are things we can do to reduce the calcium the urinary calcium loss rate and that seems to be the strategy mother nature through evolution has taken so that all mammals can build strong bones and maintain healthy bones throughout their life if they live in their normal ecologic niche so elephants and rhinoceroses and deer and elk they all tend not to get osteoporosis in their normal native niche whereas captive animals sometimes do so let's consider calcium input the input side of the equation DRI is a thousand milligrams and so if a woman consumes 2200 kilocalories the calcium density required to achieve the DRI you simply divide the DRI by the kilocalories and that gives you this critical number 0.45 5 milligrams per kcal food is what's required well let's just go through and analyze this and once again this approach had rarely been taken so if we analyze food groups you can see here's our here's what we need to make the DRI there's the magic number there's only two foods that can do it one is whole milk and the other is vegetables well hunter-gatherers didn't drink milk so this was out all right this is what they had to do this is what they had to play with to get this number assuming that that number is correct so let's look at the caveat so this is the key evolutionary template we had to place over the model and come up with a solution and that's really what this evolutionary template helps with is to come up with these solution to complex diet health related problems so if we look at the mean calcium density and there's 20 commonly consumed vegetables we eliminate potatoes and corn and green beans then the frig calcium content of those 20 vegetables in the u.s. diet is 1.28 milligrams per kcal now you know this you can kind of fiddle with this number a little bit depending on which vegetables you're looking at so if you put in more leafy greens there issue with leafy greens oxalates and so forth but let's just take a broad average number and that's what we come up with so that's a thousand milligrams of calcium divided by one point two eight we have to eat 35 percent of our energy from vegetables all right well is that reasonable it's it's tough to do but it can be done so particularly you know if you steam your veggies and and so forth and you make an effort to eat a lot of vegetables at every meal you can certainly easily get the DRI without doing calcium so how did these guys these guys certainly didn't drink milk and how did they survive and have healthy bones there are some DEXA studies of non westernized populations in which we examine the bone mineral density and it doesn't seem to be a huge problem so people living in in tropical African environments not drinking milk seem to still have healthy bones okay so let's look at the output side of the equation so remember calcium balance is more important than either the input or the output side and a net a diet that produces a net acidosis then tends to increase calcium losses and you'll hear more about this later this afternoon a typical Western diet as I mentioned yields a chronic metabolic acidosis this is one of my colleague Tony Sebastian's co-workers it publishes way back in the 80s and that example diet that I gave you the one that started off with the cantaloupe and the lettuce and all those salads and whatever we calculated the values using Remer and manse's a way of doing it and for Linda in the crowd the reason I did it this way was because it was simple than your equation so it took me a little bit longer but I suspect it would come out fairly close using both techniques and so what are some of the values that can help with calcium input side of the equation increasing absorption and so sunshine increases vitamin D absorption hunter-gatherers were pretty much outside all day long they got a lot of vitamin D that helps and recently it's found out that dietary protein also increases intestinal calcium absorption so the earlier studies showing that high dietary protein caused calcio rhesus well yeah it increased the calcium losses in the urine but if you don't measure the difference between what is absorbed then you don't really know if you're in calcium balance or not and those beth dawson hughes finally got around to doing those studies about five or six years ago and we now found out that high protein yeah it increases calcium losses but it also increases calcium absorption and it tends to promote bone growth because it also stimulates igf-1 so the bottom line then it's possible to achieve dris on non dairy foods calcium balance is a bigger issue and just to keep it safe try to get thirty to forty percent of your calories from fruits and veggies just like the model we showed and one of these days we'll have an dietary intervention in which we actually evaluate that so no natural foods are very few natural foods I'll put it that way have concentrated sources of vitamin D and get a little bit in cod liver oil and marine mammals and started in the 50s and the 60s milk and margarine were fortified with vitamin D so that's where most Americans get it from two food groups that I don't advocate you consume in contemporary paleo diets because of the trans fat issue and margarine some margins that we can make now without trans fats but I still think they're they have isomeric fatty acids besides trans fats that people don't tell you about so there's isomers that are produced in these processes which are probably just as lethal as our trans fats so hunter-gatherers then had to get all of their son or their vitamin D from solar synthesis the exception is this polar hunter-gatherers could get a significant amounts of vitamin D from marine animals what are the recommended values I'm preaching to the choir here so I don't have to spend a lot of time with this slide is that we're trying to achieve plasma concentration somewhere between 40 and 70 nanograms per milliliter as practitioners I know many of you monitor this closely and you try to get your values up to that and this is Michael holux work and others that have been in Hollis's have been studying this for their entire career so the recommendations the DRI is 600 I use just don't cut it you've got to to get people that are deficient you've got a supplement to the tune of anywhere from two to seven thousand IU's and then once you achieve that magical plateau of 40 nanograms you need to take one two thousand I use per day or get yourself out in the sunshine like this guy did and I did when I was a young man lifeguard for 20 years in a beach in California okay so how about cholesterol intake if you look at the cholesterol in the u.s. diet we've actually done what the government told us to do we got our intake below 300 milligrams and the food pyramid or the Paleo diet is way high and the food pyramid is low so is that going to cause a problem this dietary cholesterol have an adverse effect on health there's an equation called the Howell equation and there's an earlier one that was published in the 60s but this is the most recent version and what it does is it allows us to predict how dietary saturated fat polyunsaturated fats and cholesterol impact plasma cholesterol in the vernacular if we have any statistics out here this is referred to as a multiple regression equation and it predicts one variable from two or more variables so if we take that Pawel equation and we lower the amount of cholesterol from four 90 one which is what we had in the example Paleo diet down to 300 it only drops plasma or blood cholesterol by four point five milligrams per deciliter any of you that our practitioners realized that we don't have that kind of precision or resolution can you you can't measure cholesterol one day and then measure it the very next day in two different labs or three different labs and get the same results so there's very few labs that can measure it to this kind of precision and you can see then if we cut it from 491 to 219 if you start off with high blood cholesterol it only reduces it to point 5 percent which is as I mentioned beyond the scope and resolution of most studies the pds ratio seems to be very important this is an older study showing that if you get a dietary p2s ratio that is greater than 80 you can add all the dietary cholesterol you want to your diet and it has virtually no effect on plasma LDL and we talked about cardiovascular disease I don't know if James O'Keefe has arrived yet but he'll probably talk to you a little bit about that it's not so much the plasma LDL it's the oxidized LDL and the ratio of these particles to one another and so hopefully James will be able to give you the lowdown so the bottom line is is that dietary cholesterol seems to have very little or no effect on blood cholesterol levels and actually saturated fat may have an important effect on the HDL to total cholesterol ratio okay the final point I want to talk about here is dietary protein so people that have been vegan or vegetarians we've been under this myth that high-protein diets have adverse effects on kidney function and this came about by a fella by the name of Brenner in New England Journal of Medicine many many moons ago suggesting that high protein increases glomerular filtration rate GFR s and it causes glomerular sclerosis and when that happens then we have blood albumin falling out of the circulation into urine and that suggests that we've got kidney malfunction so people that have pre-existing kidney disease you put them on lower protein diet GFR goes down albumin gets out of their bloodstream and bingo so it must be protein that's causing the problem well that's really faulty thinking and I don't know how it ever made it got published in New England Journal because it wouldn't in this day and age so we know that higher proteins elevate GFR that's nobody's doubting that all right and vegetarians have lower GFR s but the question that really needs to be asked and answered is do high-protein diets promote kidney disease and it wasn't until 1999 that our nias drops group University of Copenhagen did this experiment they put people on a high-protein diet and they ran it for six months and they didn't see any albumin appearing in the urine and the GFR actually increased but the kidney volume increased as well so the kidney or the GFR relative to kidney volume remain the same so the conclusion was is that in healthy normals high proteins had very little effect on kidney that was the first study done there was a really eloquent one that was just completed in 2012 showing the exact same effect so I remember speaking in Germany back in the late 90s and the German press was all there and I was telling them that you ought to eat high protein to help your blood lipid levels and they're all looking at me like I'm nuts wait a minute how does that work and Bernards Wolf's group in Canada was the very first folks to show this that when you replace carbohydrate with protein it had a very therapeutic effect and here's his results this this study has been if it's been replicated once it's been replicated 50 times since then so we we know this again and again and again Nurses Health Study this is Frank whose work from the Harvard School of Public Health showing that higher protein diets reduce the risk part disease in the Nurses Health Study and high protein diets then elevate metabolism because of their thermic effect if you look at protein it's two to three times the thermic effective either protein or fat or carbohydrate this in the long haul probably doesn't make a whole lot of difference because to lose a pound of fat you have to reduce your caloric intake by 3500 kilocalories so this is maybe affects people overall the long haul years and years and years but probably the major effect of how protein helps people to lose weight is it's much more satiating than his carbohydrate or fat and so there's at least thirty or forty studies have been out in the last forty years showing this more recently shown by badder hams group and the mechanism now is fairly well understood pyy is certainly involved it's a a hormone secreted in the gut which influences the hypothalamus to help reduce hunger and a high protein low glycemic load carbohydrate diets now our could have been conclusively shown to be about the best way in which we can lose weight once again going back and looking at the historical literature our nias drops group showed that a high protein group lost more weight than another this result has been replicated and here's the really cool study right here is this one by Weigel at all and this one was a randomized controlled trial in which they eliminated the criticism of the earlier studies so if you're interested find this one and then the other study is the Diogenes study the Diogenes study is ongoing study in Europe and it is shown with a enormous sample size five or six hundred people that not only is a high-protein low glycemic load diet the best way to lose weight it's the best way to keep weight off so contrasting that five other diets so Diogenes di oggi en es so MEDLINE that one and you can get that data ok and high protein reduces the risk for stroke and I'm going to finish up here so that our next presenter will have a little bit of time to come up and get ready to go so high protein seems to reduce the risk for stroke and epidemiologic studies there's five different types of epidemiologic studies for every one you find that one effect you can find two others that don't have the effect so what we really need to look at our interventions in which actually control these variables and here's a cool intervention showing that lean beef lowered blood pressure if you have a higher protein diet it seems to improve survival time for patients with breast cancer this is the Harvard group as well and so going back to the recommendations I think we need to consider is this type of a diet thank you very much .

Video Description:

There is growing awareness that the profound changes in the environment (eg, in diet and other lifestyle conditions) that began with the introduction of agriculture and animal husbandry ≈10000 y ago occurred too recently on an evolutionary time scale for the human genome to adjust. In conjunction with this discordance between our ancient, genetically determined biology and the nutritional, cultural, and activity patterns of contemporary Western populations, many of the so-called diseases of civilization have emerged. In particular, food staples and food-processing procedures introduced during the Neolithic and Industrial Periods have fundamentally altered 7 crucial nutritional characteristics of ancestral hominin diets: 1) glycemic load, 2) fatty acid composition, 3) macronutrient composition, 4) micronutrient density, 5) acid-base balance, 6) sodium-potassium ratio, and 7) fiber content. The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization.

Apple Cinnamon Cake

.

Video Description:

Do you want EXCLUSIVE premium access to the world's best VIP paleo recipe vault where cooking delicious paleo recipes is not only ridiculously EASY, but FUN too?

You can get your Yum Paleo VIP subscription here:

Paleo Diet/Caveman Diet - Diet Plans for Crohn's Disease

hi guys welcome back to my channel in this video I'm going to talk a little bit about the food that I'm eating the diet that I'm attempting to kind of help relieve some of those symptoms related to my Crohn's just like I said in previous videos major thing with inflammatory bowel diseases is to watch what you eat there are a lot of people that I've heard that after years of different types of treatment are controlling their crohn's or colitis specifically with diet and have no medical treatment at all I mean I know that's a very rare situation but if there's anything that you can do to help yourself or anything I can do to help myself i know i'm all about it so i wanted to talk a little bit about my diet plans so i don't know about you but in my family with my friends my personal life my work family um anything that we do revolves around food so it's definitely something that was scary for me to kind of start to think about eating better or cutting back on having the opportunity to go out and do some things with other people are they going to have something I can have I know that when I was first diagnosed like I said I know it's just been a couple months ago but when I first found out about all these things i was super resentful really frustrated and thought why me like i said i know i mentioned in a previous video that I was really feeling down on myself and I've kind of come to terms with it now but at the same time I felt like I don't want to miss out on anything that anyone else is having or you know i love that food or um you know I love Mexican food I don't want to have to miss out on you know eating something spicy or eating fried food or eating whatever because everybody else gets to have it but at the end of the day um we can all stand to eat better I know I certainly can so I think this is just a time when I need to listen to my body and do what it's telling me to do so I actually heard from another end of mount a diet that she had been trying that her doctor recommended and it's actually something that I'm super excited to share some recipes and some idea some things that I'm doing because I'm kind of following her guidance so the diet that she mentioned is something called paleo which I'm sure a lot of people have heard of some people also call it the caveman diet of her people call it the simp or specific carbohydrate dying the most basic basic food basically what the cavemen would have had a way back when what they would have had to eat so it's pretty much any meat that you can imagine obviously you want to get as organic and clean as you can pretty much any fruit and vegetable major things for me that it was cutting out was bread no bread so that's been hard so basically having sandwiches with no bread but basically lettuce instead has been interesting so I'm going to talk a little bit about that but it's been bread and milk products so I know a lot of individuals who have Crohn's Urkel itís also have a difficulty with irritable bowel syndrome so something totally unrelated it's not something that I have experience with but I have heard some people complain about those same issues but I've heard that either way lactose can be difficult to digest so another major piece of this diet is to cut out cheese milk I know big thing for me is cottage cheese so I'm cutting out those kinds of things and finding other sources of calcium so I've started taking a vitamin which I know I should have been taking you know years ago but I started taking a vitamin started really kind of watching what I'm eating so I'm going to talk in some future videos I've got a hall coming of everything that i purchased just a few days ago and some recipes that I've done so right now I'm on about day three or so of following i would say probably ninety five percent with this plan there's been a couple times that I've snuck a soft drink but for the most part I've been drinking water and really following one hundred percent of the food that I've been eating has been on this caveman diet for the last three days four days or so so I'm going to do some updates on that too I'm definitely feeling better I can feel that I have more energy I don't feel as sluggish so i'll be talking a little bit more about those updates you know as we get closer I feel like how much can you really tell in only three days but yeah so that's where I am right now so stay tuned for more videos .

Video Description:

This video is about my current diet plans for helping to relieve some pain and discomfort from Crohn's Disease. I'm trying the Paleo/Caveman diet and will continue to give updates and recipes as I go... Stay tuned!
My Crohn's Treatment - Current and Future Plans:
https://youtu.be/waYaOk9ELac
My Crohn's Story - How I was diagnosed: https://youtu.be/jkL6A9rabMM
My first vlog: https://youtu.be/kAZvFnh08kE
More about the Caveman/Paleo Diet:
http://ultimatepaleoguide.com/caveman-diet/
http://www.cavemanpower.com/food/caveman_power_diet.html
http://www.webmd.com/diet/a-z/paleo-diet

Paleo Diet: Shakshuka - Paleo Recipe

.

Video Description:

Paleo Diet Recipe - Shakshuka: http://paleodietlifestyle.com/shakshuka/ Visit the Paleo Diet Lifestyle website for the full detailed recipe and much more information about a healthy paleo diet.

RatayuGaming: Paleo Diet Q & A

alright guys so we're going to get this started I'll have to jump off to manually click to the next to the next slide here but we're going to start with all right the Paleo diet guys the Paleo diet hop on here let's get to the next one I have the Paleo diet so let's talk about the background of what the Paleo diet is so Paleo one stands for the Paley Paleolithic era ok so essentially what does that mean that refers to the Stone Age right that's right it's why you see this little of this little caveman looking guy because the the Paleo diet is also often referred to as the the caveman the caveman diet right so the Stone Age as most people are aware was a primitive time in human history where simple stone tools were used right it's actually when it's the first time when man you know realize that they can use they started using using items to do things whether it was whether it was you know some type of object to use as a weapon to defend themselves against animals to hunt started using tools to mash things together right so it was largely defined right by the hunting and gathering of of foods right the caveman did it and didn't have the basic you know the basic things let me go out to a grocery store to go get the items that I need there was no amazon.com to get items delivered to my to my house right you had to go out and hunt for the food that you want it right literally hunting down the animal and then you have to go out and if you want it together food meaning go out and get berries off the tree or maybe pick certain leaves or some types of roots right so that was a whole you know that's what we really mean by hunting and gathering and so some of that some of that kind of really ties into right that what is that involved large large movements right because sometimes you know you did stay in one place you would go you would go where you are able to hunt together so let's say as Kurds moved around you also to moving around because that was your food supply right if it started getting cold in an area and you needed to go maybe migrate somewhere else wherever is going to start getting warmer so you can still get access to things that's where that's where that's where you're going around right so when you're when you're just out and about you're always you're always on the go right so you're highly highly active writes geniux work during the day you know it's similar to similar back to like farming right you're just working all day huge large energy expenditure going on right you had things like regular seasonal food shortages you know how well now we have access pretty much to the same for example that really is like the prime example you have access to fruit all year round all kinds of fruit tube bananas apples blueberries raspberries oranges right before there were these stores right where we could get food imported from all over the world prior to all of that they were seasonal you can only get oranges around the time of year ends if you happen to be in the region where oranges were you know a groom right I'll depending on what area you lived in you may not have had access to certain foods right and with even in that region you did not have access to those foods all year around ok so that's kind of what we mean by regular seasonal food shortages and unplanned starvation meaning there were probably periods right where you weren't able to go out in hunting gather let's say during the right leg touring during the cold season you're probably not able to hunt and gather as much because you know creatures were in hibernation right or they had migrated somewhere warmer right so they were definitely gonna be seasons periods of time where food was not in abundance I mean and that's very similar to what you see what you see now in the animal world I mean you you hear that all the time any time you're watching a a documentary around that so that's really the error the error that we're talking about talking about here right me flip here to the next the next slide I really need to get like that they got Mouse clicker that I can like click to go to the next slide here so what didn't we talk about some this so what did the cave man or woman eat right we have this little cartoon picture here I'm tired of hunting and gathering to when nobody's invented grocery stores yet right so that's what you know again this was just what they had to slowly rely on I mean imagine imagine if you had the solely of lye I'm going out to go hunter hunts and gather your own food I mean a lot of people won't even know where to begin I know I wouldn't right if you have if I have to go just go out in the world on the other than what pops in my mind is a deer but do I even know how to like do things okay let's say even if I managed to find it here and even if I managed to actually kill the deer I would have no idea how to actually prepare to do whatever touch even be able to eat it right this with me these are the skills that we just you know do not have so getting back to the kind of whose day so they hunted and gathered right fish okay fishing right meat so and again you have to imagine here this is like out in the wild so wild fish wild you know wild meat whether it was you know buffalo deer any nuts that they could find right and we're talking like you know we're talking nuts that are like up in the up in the tree you know yank down you know egg corn crack it open you're like eating a nut right berries whatever seasonal berries you know they could find seeds right and then root vegetables you know I made a root vegetables would be things like turnips celery right any type of any type of vegetable that grows in that grows in the ground right in the moderate so let's so obviously obviously with the Paleo diet it's not being recommended that you should go out and go hunt and kill your own your own meat no must tell me to go slaughter your own cow or to go hunt your own fish we in this and in fact right there's actually a lot of walls in place where you can't even really you can't just do that on a regular basis you can't just go out and say oh well I was trying to go you know I was trying to go hunt my own my own meat my own protein for dinner tonight no you know what I mean so there's definitely a modern version of the Paleo diet that is to try to as best as it can to mimic to mimic what a caveman or Kate woman would have been eating during during during that time right so really what we're talking about there the modern Paleo diet really focuses on eliminating the consumption of highly processed foods that you typically find in her typical Western diet right and so I thought it was important and I'm gonna jump here I'm gonna jump here to the next slide I thought it was important tougher well what is the Western diet maybe people aren't familiar with that term and that lifestyle right but so the Western the Western diet which is really widely adopted by most Americans in the in the in the United States it's centered around really a high a high intake of high-fat red meats you got an intake of highly processed foods and I'll get into what processed foods are but I mean processed food is essentially you know you take one item and it has to go through some type of you know chemical chemical process in order to be turned into something else right I eat candy right my intake of refined sugar ii foods right like candy soda Oreos which are one of my personal favorite right that's an example of a process a processed food highly take the grains rice bread right oatmeal I mean all of those look like rice bread and oatmeal and you're gonna see this later those are all examples of processed food right now that's a better a more healthier processed food right then say you know candy but you know but still it's a process it's a processed food it's not something that is found in it's in a natural in a natural state if you will you know t
hey know what and then though the Western diet low I'm on the other end generally it's a low intake of fruits of fresh vegetables right and generally our lifestyle we have low levels of physical activity and we have low look low movement at work right and you see this and I kind of give you a little picture here yeah a lot of this should be very familiar you got the cheeseburger your cookies ketchup you know Snickers M&Ms your gummies your fried chicken wings your blueberry muffin your soda you're sitting your Cinnabon right I don't know it is crazy to think maybe a lot of people who are watching this right now or listening in who are into fitness and health you may be like well look like that's not my lifestyle that's not my diet but you have to imagine I mean and especially in America this this is the primary diet I mean you go out you go around the tube into the world and I'm sure I'm sure you can attest to this I mean more often than not this is the majority do I think do I think like thank God we're in we're in a we're in an era where works rending to be healthier its hipper it's cooler to be you know to want to be healthy and we're gonna eat healthy yeah but in large part this is still what's going on here right so you can so you can already see the huge discrepancy and if you know the difference between a paleo type of diet right with that hunter-gatherer mindset kind of thing you know only eating foods that you could hunt and gather versus what we've adopted now you know recently over the past what 200 years maybe right they definitely weren't able to find ketchup back in the day I love ketchup by the so processed food right just to rehang her on that in case you just don't know what I mean by processed food right so again as I described processed food is any food item that has a series of mechanical or chemical operations performed on it to change or preserve it right and you've got your things crackers cookies gums breakfast cereals that's right your tricks as a processed food right bread condiments oatmeal brown rice right so I wanted you to see the wide range there a lot of people might be might be saying well hey you know I need a meal it would still cut oatmeal I eat brown rice hey I thought that was good for you you know why is that a processed food and so again at the end of the day processed foods have a variety of ranges in terms of better for you they don't mean like obviously like eating brown rice which I can't remember there's like there's like three primary things in the grain of rice I know that white rice they strip all three out with brown rice they only strip one out so you're getting two of the like micronutrients out of that so you're getting some good nutritional value but I say so so for example so brown rice is a whole night so process but that obviously is so much better like a thousand times better than you going in eating some crackers more highly processed right and this is a no ticket of order but as I'm kind of sitting here looking at it telling our edit what's going on you're just tuning in we're going on the Paleo the pinwheel diet this is kind of that step in where I wanted to you know drop some knowledge and educate you guys probably working out so I mean so processed food again a food item that it's not a series of mechanical or chemical operations performed on to it to change or preserve it right so also remember the eat when we say preserve but what does that mean so preserve it is we're talking about we're talking about sodium artificial you know artificial preservatives you know there's a reason why even your you know Dave's killer bread I love Dave skillet bread a great read I've recommended you know I definitely recommend you get it if you're gonna go get yourself some bread right but there is its name reason why Dave's killer read any bread right that's nicely cut up for you can last can last on the shelves you know a couple weeks three weeks you know what I'm saying they're put in there to help it to help it last that long there's a reason right there's a reason why I pack the Oreo cookies you can buy a pack and it can just stay there I mean even for longer without without going stale and these are you know I me but bags of potato chips right and these are things that we really we don't think about and not that it's our fault right because to be honest like I think we do a poor job educating ourselves even when were younger right educating ourselves on on food in my quality food right in processed food whether whether you're looking at doing or just any type of diet whether it's Kido whether it's if it's fits your macros whether whether you're doing like the all you know the all meat diet like Turner or diet you know you always want to do as best as you can to avoid processed foods okay because they were just you know they got a bunch of in them a bunch of different chemicals I mean have you ever thought about how crazy it is to look at a bag of something and you look at the ingredients and it's that you can't pronounce don't you ever think I'm putting that in my body like enemy tastes good listen I love Oreos just as much as the next person I really do but if you're gonna look at all the ingredients and you think about like I'm putting this in my body and that's and that's what the you know the big problem is especially again with the Western diet is that a majority of the Western diet is made up of highly processed foods and your people are just putting that in their body every single bag so this is what we're talking about when we mean processed foods right so let's talk about now you know you're talking about putting that in our body so what's the impact of that right and this is a big you know not necessarily advocating by the way the whole purpose of this presentation is not to advocate for the Paleo diet it's just you know again I think this is just going to be a you know a bunch of different you know presentations I'm going to do on different types of you know diets right and this kind of series if you will so really problems associated with the Western diet in generally but like I said can be resolved by doing other types of other types of diets right is that what the Western diet because it's made up of a kind e highly carbohydrate right which parts carbohydrates by the way in case you didn't know just at the end of the day converts into sugar right you you adjusted for behide rates right breaks down to glucose and glucose is just a sugar right so you have this high sugar right which does meet the high insulin produces the hormone insulin okay you're eating these highly processed foods that's full of all this other this other - toast corn syrup aspartame you know like that's like an artificial sweetener right and what it does to the body is it leads to a plethora of different problems right you know high carbohydrate high sugar if you combine that with low physical activity which most of us are doing just as you go and keep in mind just going to go to the gym one two hours a day doesn't mean you're a super active person if you're just sitting on your butt the rest of the time your overall activity is not super it's not like moderate at best that's a big mistake people make especially when they're trying to do these cavalry calculators because they always put their thumbs with their activity level at like you know the highest it can be just because they go to the gym one or two hours everyday five five days a week no right you know you got to think about like how active or you fell today are you getting at least 10,000 15,000 steps a day you know so with this kind of diet in the low activity level what happens is all of that sugar when it goes unused right it just converts into fat right our body naturally has a certain threshold of you will love sugar right stored glycogen that
that can be in the muscles right and then once you've tapped over that it just spills over and converts the fat right so that's that's where you get your fat fat gain in your fat and your fat storage right eating a very tiny process right high processed foods high sugar can lead to a lot of inflammation in the bottom right swollen feet swollen joints right so again a lot of a lot of high a lot of high inflammation excuse me digestive issues right but in all this crap in the body you know a lot of this really a lot of this process highly processed food that has a bunch of chemicals in it our body wasn't meant to digest that so there's no wonder people have you know acid acid reflux you know leaky gut syndrome people are not being lactose or having a gluten you know a gluten intolerance you know you ever eat a food right and you didn't mean to eat a lot of it but you eat a food and like your stomach gets all blown up and bloated you know or like you have like you eat a certain food and all of a sudden like you got like an Aggie my shoulder pain and a lower back pain you know like a pre-existing injury and kinda nice flares up this is all these are all you know between the digestive issues and inflammation right these are all things that can happen and then obviously the high sugar high insulin you can leave the diabetes to increase you know fat you can get fat right stored you know plop clogging up your arteries can lead to early heart attack know all types of heart disease right so nothing that you know that want to sit here and freak you out I mean but these are all kind of nun things and I mean it really this is what I'm talking about where a lot of this is starting to come to light here about a lot of the problems associated with the Western diet so so the big things will always push with you guys anyone who's getting started out focus on don't really worry about how many calories you're eating right now you're just starting out focus on quality food ie non processed food even if it's a 80/20 eighty percent you're eating clean right twenty percent is process you're doing so many steps right in the right direction okay so next we have so what is the actual modern paleo diet what look like right so you've got your basic proteins your meat right beef pork chicken lice and turkey eggs fish salmon tuna halibut cod fruit you know the fruit escena brushed or grapes Barry is grapefruits and bananas oranges right value typical stuff fresh vegetables cucumbers tomatoes avocados wash celery broccoli your fats olive oil coconut oil avocado oil grass-fed butter flaxseed oil right and then your nuts and seeds almonds Brazil nuts seeds walnuts pecans right so these I mean to be honest with you these are all things that you would find in a typical like good good healthy puppy nutrition right I mean these are all staples of my nutrition right now and I don't follow a paleo diet and I have tried a little by the way but these are all these are all great things to be incorporating in your in your inner and your daily nutrition right so even if you decide hey you know I heard about that paleo but I don't know if I'm going to try it you should make sure that you're including these things in your in your nutrition right they should make up on a daily basis you should be including these things right so this is all pretty pretty typical oops so now that we talked about what should be in now that we talk about what should be in the what should be in the like what's part of the modern Paleo diet now let's go ahead and talk about right now what is what are the know knows right so obviously processed foods let me talked about none of your and I kind of I kind of have them all X here right so none of your you know potentially no no sugar no artificial sugar right none of your sodas your sweeteners prepackaged foods right none of that now your trans fats vegetable oils corn oil soy oil peanut oil right grains right and and for me this is where I kind of get like like grains cuz cuz then essentially we're eliminating rice oatmeal right and I like that's where I like and you'll get to this in the pros and cons where I find it to be like a bit a bit much if you will but but no brains right because again it's really because it falls under the process and if you're kind of getting back to the intent of this gatherer hunter mindset right you wouldn't have been able to go out and find rice out in the out in the world you know what I mean so the idea is that you know our bodies weren't meant to our bodies were meant to digest grain right so if we like I said anyways just talking about the you know but the modern paleo diet and then dairy right milk cheese cream yogurt right again the idea the idea that dairy is once again is a processed food right process in the sense the same milk for example you know you have the cow milk comes comes out of the cow and then goes through a process to become the milk that you drink on a daily basis when you go and pick it up out of the carbon out of the grocery store you know what I mean so I mean I myself I'll be honest I'll be honest dairy like I have some issues with digesting dairy like what I'm really trying to lean out and cut I won't do a lot of dairy what we do a lot of dairy anyway I do Greek yogurt I do Greek yogurt but I really don't do a lot of dairy generally because I do notice that it kind of gives me some stomach issues right so it kind of tells you all right maybe there is some sense inside understanding why you know you're not supposed to include dairy but again really kind of falls under it's it's processed right you win it find it out in the environment and then legumes chickpeas lentils beans peanuts right I mean it's so again even for me I don't I don't understand necessarily myself why that's a what's the issue with chickpeas or with peanuts right I guess again because if there's some level of modification right okay if you're gonna go inside but that's the general gist guys of your of your of your modern paleo diet of note notes right so that's why nor those are the things you don't want to include like I said I'm kind of on hold for some of you are like really bad processed foods and I and I get some of the newer studies too they can come out on like the vegetable oils like soy oil the soy oil you know and I get like some of the highly processed grains you know just like you know you're seen because sometimes you'll see like a cereal or like a cracker something highly processed and they're trying to say all the different types of grains you get and it's super healthy for you yeah some of that I get like okay yeah you shouldn't be printing on your body but like oatmeal brown rice you know I'm not really against that mean with goose something won't work your sweet potato being on the goon you know I think that's a bit much too if you ask me in like dairy I mean I think get push for your calcium unless you're gonna like supplement but otherwise like yeah I don't understand why you know dairy is it's such a big deal if you will I just feel like it you know in the in the grains dairy in the boom section there are some there could be somewhere like yes it's a process but it's not so a working process that maybe there's some good health benefits that maybe you don't have to be part of your staple diet every every single day but maybe once a week you're including these or every other day you know in moderation you know what I'm saying so let's talk about some of the it's almost some of the pros and cons some of the pros and cons here right with the modern paleo diet Randy a more subdued sandy good health I'm trying bro I'm trying right now I'm doing I decided as part of as part of my like you know fitness fitness streams I'm going to spend the first like 45 minutes going over like a a topic if you will right so that way it's not just you know
watching me worked out so we'll get through that and then and then we'll get to the workout so today we've been covering the Paleo diet so I'm actually getting into the pros and cons right now I like it smart move thanks - I appreciate that bro I appreciate that so learn burn I love that burn oh man you know I might have to steal that tagline bro with me maybe sway enough companies today's learn and burn right because I good work at least for me I'm I'm trying to educate while I'm on a trip them and getting some steps in you know go ahead all right yeah I'm I still that I love that so the modern Paleo diet pros and cons here right so the next two slides are on the pro or pros and cons so okay so let's serve the first row here right so pros nutrient dense right so meaning that generally when you're following the types of foods that are in a Paleo diet right you're really talking about eating foods and their most natural their most natural form not highly processed not mixed with a bunch of because you have to remember see what happens is is that when you take say say something like even broccoli but say you take broccoli but did you know that by the time you cook the broccoli but even put it up to some oil you cook the broccoli by the time the broccoli reaches your plate it's literally lost eighty posted ninety percent of its nutritional value crazy right crazy and so that's the you know so that's the that's the idea here is that when you're eating a paleo diet you know there's no they have noticed the truth it's the truth I mean it not really goes with that really goes with a lot of your natural foods right any any food as soon as you start messing with it right it starts losing this nutritional value right that's why it's always best again and that's the whole idea behind the Paleo diet is to get food you know even your meat that's why you see the big thing on you know 100% grass-fed and wild caught fish because the whole idea is that nothing's been tampered or mess with it to with this nutritional value right so when you're eating that you're getting you know there really is no meaning have to take some type of vitamin supplement right because you're getting a lot of good solid micronutrients right now a con right is that normally as we most know eating really healthy super organic buying that wild-caught fish buying that grass-fed you know beef it's expensive it's super expensive right I mean even my even myself waking up and I'm a healthy guy right I can't afford to go and get grass-fed beef all the time Organic chicken you know organic organic berries and fruits right and when I do I give that to the kids but like it's just not you know I'm not a big fish eater oh yeah I mean so I mean but just whatever it is to get it in its purest form it's up right you would think like why should it be more expensive to get something that's less processed you have to do more work theoretically to make it I guess something highly processed like Oreos for example right well that's chips just made in a lab and they can just mask that right but it's funny how now but for all you know that probably the the thing is is probably gotta do more work now you know to to make it more natural right because it's harder for them to keep it produced exactly exactly versus the cheaper exactly so that's a kind is that it's more expensive right now what I would say to that is like you know don't let that deter you just get what you're able to get it's even if you're able to incorporate a little bit of it it's better than incorporating forth not incorporating it at all you know what I'm saying most farmers are forced to use the GMO seeds yeah yeah and that's what you're even seeing you're even seeing some farmers that are coming out where they're producing the more natural stuff and you're slowly I'm missing you on Instagram you know you're seeing that like and I'll some of that earlier the story the trends were starting to become more popular people are having more conversations especially in the meat industry right that's almost like one of the worst offenders right but I know it's crazy man it may it's crazy you see these cows these chickens that are massive and you're like what cook this isn't natural you know it's crazy to think about so obviously you know notes lead to another Pro the Paleo diet when you're eating when you're eating a diet with no app additives preservatives chemicals right that's great for the body keeps you feeling nice and clean right and I kind of really also kind of leads to the anti-inflammatory benefits right you don't got a lot of highly processed in your body you know not causing those digestive issues not putting you in not putting you in an inflamed state that's great now on the other end right flip it over a couple of the cons some people describe this a bit restrictive right you are limited certain numbers of foods and people don't like that right I mean even I myself you know I don't like super restrictive diets that eliminates up and getting back to the previous slide right I told you some of the things that paleo eliminates like grains which would be even brown rice steel-cut oatmeal right I don't think the book should necessarily not be included I mean I think I think in moderation those things those things are fine right so some people find it to be a bit restrictive and they also the preparation time obviously coming out going out and getting your prepackaged meal and just popping it in the oven versus imagine if you got your fresh piece of meat and you had to season the meats and cut it up and cook it and you got to do your bets your vegetables hit your vegetables out and prepare them and cook it obviously you know it's gonna take longer to prepare your own your own food right so people do that as a kind I mean again I think if you wanna if you're trying to you know put the scripts are eating healthy you just have to accept that this is going to take more time to prepare your own food but I think the benefits far outweigh the cons of that longer usually better hell yeah a lot of times better exactly exactly alright put me back over to the pros right healthy lipid profile so what do we mean by that we mean that with the Paleo diet you're getting a lot of good healthy fats right it's promoting you when you get a lot of good healthy fats either from the meat consumption right or things like again your olive oil avocado oil your nuts your seeds right and so having having a good lipid profile it's gonna mean you're gonna have a great you know a great level of cholesterol one you can your and you're interrupting your tre triglycerides right which is also really going to result in lower risk of heart disease right you're not gonna worried about so really what we're talking about here one of the big things that comes to mind is when you're eating a lot of highly processed a lot of bad fat you end up clogging up your arteries right clogging up your arteries is one of these can lead to a heart attack heart disease so these are things that we want to stay the away from you're doing your wife lose a lot of weight or just you both of us did we did it together actually which was great because we could lean on one another it's funny because she started before I did and I just I wasn't into it yet and but then yeah we both hopped on the train and we did it together it was great it was awesome it was great having and getting that partner you know to rely on the push one another because there's going to be days where you don't feel like doing it and you want that partner to be like you we are gonna do it you know yeah it's great I really what it really was and then so the next so like weight loss due to limited food choice generally speaking if I'm going to restrict the kind of foods you can eat in additi
on to you having to spend time to prepare them generally you're probably going to eat you're probably going to eat less calories which is going to result in weight loss now the funny thing the opposite the a critique of the Paleo diet you need that motivation sometimes yeah dude-- yeah dude-- yeah dude-- absolutely it's it's critical it's actually critical whether it's a spouse wife or wife is a spouse with your spouse yeah you know another family sibling close friend you know yeah dude you need it absolutely absolutely but so one of the funny things is that some people actually can play on the Paleo diet it's actually easy to over eating gain weight because a lot of people get on paleo and then people are like oh my god I can eat all the nuts in the world right so obviously something like nuts right is very alertly dense meaning what does that mean that meats like 1/4 cup of nuts it's like 200 freedom calories right so if you just word yourself on thinking who let me I can drizzle all the olive oil I went all over my salad you know or I can crush all the nut butter you know I want then you could quickly find yourself crushing like 3,000 calories and you're like I'm getting fat why am I getting fat from paleo right so and that is something if you're not used to like what different and this is why I love this is why I also like I'm such a huge advocate of people at least spending some period logging their food so that they understand the different kinds of foods and their nutritional value calories what's a high carbohydrate food a high protein food a high fat food so people can understand cuz you times people make mistakes there's peanut butter oh I just put you know 3 3 spoons of peanut butter in this and it's like these globs is like three tablespoons worth easily close to like a thousand calories and peanut butter and they don't even think about that stuff you know and then the last comment is this is really mortar an athlete and I'll be honest I experienced this myself especially when I was doing you know anytime at this book like high high like intensity activity on like CrossFit for example even though I know how people push paleo and CrossFit together but have a doing it to be real with you but like you still love low-energy at the end of the day your body's preferred energy source right plus efficient in my opinion is carbohydrate it is sugar right there's a reason there's a reason why you eat a banana and boom you get a Spiker you eat a piece of chocolate boom you get a spike in your go-go-go you know what I'm saying so really thank you another big thing you know it's the low energy right because generally speaking your carbohydrate consumption is gonna be lower because you have to remember the idea of the Paleo diet even though fruits allow that general idea is that you're supposed to be eating like the caveman right where a majority of your diet is meats right followed by like meats and fish followed by followed by your fats right mean your olive oil nuts seeds right and then at the very and then at the very very top two is gonna be like fruit your fruit and vegetables right now obviously they prefer you to do vegetables but fruit is very is a very minimal amount because again the whole idea is is that fruit fruit wasn't around all year round right it definitely not all kinds of fruit we're a wreck we're around right you could live in an area where put oranges just weren't native right but we're used to we have all kinds of fruit that we went all the time so anyways so general you're gonna have a lower lower carbohydrate intake right so as we continue to wrap up our pros and cons right so flipping over here right the Paleo diet is rich in potassium right eating a lot of fruit and vegetables to increase potassium levels right any and when we say eating a lot of fruit and vegetables we just mean in comparison to the Western diet that generally has a low intake of fresh fruit and vegetables right increase your potassium levels right which is great for maintaining healthy blood pressure getting great kidney muscle function right opposite Cohn again because you can't have the dairy a lot of people especially in the you know in the Western society they get their calcium from milk cheese and yogurt right and so those who follow a very strict hey leo diet they could find themselves you know not having an adequate amount of calcium know you could counter that and say well you can take some type of calcium supplement right or something along those lines but generally like if you're not then you could you know do I think I think I would say a bit of a stretch but dr. yeah that could happen and therefore low bone and tooth density yeah but flipping back over to the pros high protein content right I told you a majority of the Paleo diet is high protein so proteins right or essential I mean protein proteins do so much for you right there's social promotion develop your skin muscles bone and your cartilage right consuming adequate amounts of meat protein right contribute to a great healthy body composition and lower insulin response right protein protein and carbs is what balance one another app if you didn't know that actually but yeah protein and the protein is great it really it really is right boom to the car Viva nation of whole grains right could mean a decrease didn't know that oh yeah yeah yeah is what this is what it's with is what the balance one another out yep yeah and then fats right fats produce the hormone leptin and leptin leptin is the hormone that tells your body that in the fool so that's why that's why it's a good idea it's a good idea to have a balance of all of these macronutrients right that's why I'm never really a super huge a super huge fan of a diet that completely eliminates one macronutrient out of the out of the picture like the carnivore diet for example right well don't cover that too I mean I plan on doing all these you know if I'm doing all of them so the whole grains right if you all of a sudden over male green you could be decreasing your intake of fiber right which is beneficial to gut health now again it you can argue fiber supplements and things of that nature and my place personally speaking I still consume whole grains steel-cut oatmeal brown rice you know now do I think like if you're like man you're eating cereal you're like yeah I'm getting my whole grains I think there were more less processed foods out there like steel-cut oatmeal and brown rice where you can be getting your fiber intake from you know what I'm saying so but again that's just on you know that's just on me that's where like I agree with this as being a you know a con I think you just need to you know in whole grains pick the less processed ones and then you put them back over your last Pro and this is a huge Pro this is probably like the number one Pro in my opinion morning to take on diet and that's the elimination of processed foods right this diet is compromised of Whole Foods right we talked about it your meats fish fruit vegetables right your fats nuts seeds okay I mean this is your this Whole Foods right this is stuff that I less processed food for all food that's right exactly exactly so you got you got less less salt less sugar less like high fructose corn syrup like aspartame and all these other ingredients that I don't even have a pronounce processed food has messed up my stomach yeah I'm telling you that's one of the big things right it's so crazy because I've gone so long right with eliminating you know a lot of that out of my diet that any time I do like a life cheat days right here if you follow my Instagram you see some of the food that I get on my cheat day sometimes and trust me I like because my body's gotten so trained it's crazy and as I've got older I keep asking myself man why do I do this because I I'm realizing it you realize it with physical reaction to eating
this highly processed food all the agrees that just probably that just process your stomach yeah yeah right so you know eating that less salt that less sugar right then obviously is improving your blood sugar levels and blood pressure right reduces your risk of cardiovascular disease and diabetes right so I mean again this is just this is this is the number one right and this again this is it you can you can do you can do keto you can do if it fits your macros and them still eliminate processed food now because paleo is so restrictive it makes you eliminate processed food you know what I'm saying so but like that is like literally number one eat something your body rejection immediately yes I'm tug dude over the past like few years I have thrown up more not because I got super drunk but because I had a night of crushing something like fried chicken wings and literally that night I threw up because my stomach just couldn't handle eating eating fried chicken wings I'm telling you like no joke it's the truth it's really wild it's so crazy it really is you know that's common the diet does not allow the consumption of legumes which are highly beneficial gut health and rich in magnesium selenium and magnesium no Mac manganese I always get ripped up on those cuz it's not you read it you thinking you want to say magnesium right away so it again this is also where I kind of agree consumptions up lagoons I think it within a category like some people argue like potatoes and sweet potatoes or legumes and I think sweet potatoes are right for you so that's where I also like I feel like I feel like in the book that dairy both the dairy the grains and the legumes I understand why they're eliminated they're not they're eliminated as far as the Paleo diet because they're processed food right that's because it used to you like I gotta give the examples earlier of milk milk comes out of a cow and then it has to go through some sort of process it gets bottled and packaged and boom right like when we drink the milk out of the Adamek out of the thing out of the carton it is not the milk that came directly out of the cow some has happened to it before we consume it you don't I mean in grains I get it we gave the example of like brown rice right yeah we're not I can't remember it's the Hulk there's like three there's like three things I know with white brakes that gets stripped out but we don't brown rice like one of the things gets stripped down right so I understand its process hello out of the thing out of the other milk almost kills me well same yeah I really don't do a lot of milk when it comes to Dairy and Greek yogurt like the products to get some of the like good good bacteria if you will so let's go again and like little goons I get because some of them are like process you know what I do think like sweet potatoes I just feel like in each of those areas whole grains dairy and legumes there are less processed versions in each of those areas that I think you know it's good in moderation to include those I think some of the health benefits outweigh the fact that it's processed you know what I'm saying like your whole grains if you're eating brown rice okay there you get some more nutritional value then if you're eating raisin bran you know what I'm saying I think there's like so there's so two extremes in that category that it's almost unfair to like Nick's brown rice because raisin bran is in that category you know what I'm saying look at anything is raisin bran but you get you get what I'm saying here so yeah I mean so these are the general these are the general pros pros and cons guys around the Paleo diet I mean next we get the last segment is uh it's questions we're pushing 56 minutes a time this would be about 45 minutes to an hour you know there's no questions I think what I'll talk about you know it's one speaking of my experience doing paleo right in my CrossFit face because paleo was a big kind of diet being pushed around CrossFit I tried it and I would say the biggest the biggest con for me was that high the low energy level now did it leave me out Oh abso-fucking-lutely like didn't leave me out yes but I feel like I have no energy I'm so lethargic especially doing something like CrossFit high-intensity like you know doing that like four or five times a week it may be like I wasn't really measuring my calories back then so I don't know maybe if I did paleo but I made sure of consuming enough calories that maybe so would've been as bad but I still just don't think like I know my body feels better when I'm getting like the big carbohydrate pre and post workout I feel like I'm better for my workout and I feel better recovered after my workout so that would probably be like my only thing with paleo when I was super strict was like the carbohydrate I mean I did it for about two months and then afterwards like yeah I looked real lean but I was so tired I'm now just dragging ass knee workouts what's the best thing to start doing to get rid of the guy Oh obviously the number one thing you can do to start getting ready to double two things right exactly diet and exercise but let me elaborate a bit a bit more on that right so you're number one of course is going to be your nutrition now am now more than that right it's really focusing on the quality of food that you're eating bro you know what I'm saying and Palio's be honest even a bot like if I had to if I had to provide okay what is one diet like that I was like okay I'm not gonna have time or they don't have time to literally like you know find out what every single food has right I probably would recommend something for paleo like something like paleo like if you got like some fat to lose right because it's high vegetables high protein moderate amounts of fat you're getting a little a little fruit right and your gig you're eliminating that processed food that right there it's going to immediately start flushing everything out right but if you don't want to say something like paleo again other folks I McCauley play bro when I started losing weight mmm I told you this already but when I started losing weight right all I did was I cut out all processed food I stopped eating McDonald's Chipotle subway I'm gonna how healthy you know that it says it is for you I stopped eating it you know what you know when I started eating and I wasn't measuring food or anything I started doing a bowl of oatmeal with like a handful of blueberries right and maybe I put some nuts in there right and like a few eggs that would be breakfast lunch would be a piece of cooked chicken with some with a cup of brown rice and loaded with vegetables steamed vegetables no no shouldn't it's steamed vegetables and then dinner same thing chicken or maybe like a piece of steak right with like a sweet potato and then vegetables and I drank nothing but water and then for snacks I'll have maybe like a handful of nuts in avocado maybe full and some peanut butter and that's that's literally all I all I ate that's all I did bro bro for 18 months that's all I ain't bro that's all they in the weight which is falling off cuz you guys remember I'm not sure I might just want to die then yeah I mean did like wake up but you have to remember dude it's like dude that's crazy I know and I and I and I need flavor I hear you dude I hear you but but you have to you have to imagine bro 18 months is nothing in the span of your life do you get what I'm saying like don't like you know like now but yeah do i season my food and get some flavor and whatever but dude I'm telling you at least for me I was you know I came to the real like dude like time flies and you know this right you know this time flies so like dude 18 months is nothing two years is nothing you can dramatically change your life and then look dude once you've got once you
got what you want ain't wanting to do then okay you can slowly start incorporating the stuff back and then and that's what I do you know what I mean now obviously like I mean I was just you know I was 300 pounds you know couldn't like walking up and down stairs I was getting out of breath you know I had an extreme situation just me like I'm cold turkey and I know some people can't do that and just slowly do a gradual start you know start incorporating more better quality foods yeah yeah I'm not overweight discussed the dad bod going yeah I feel ya so I would say that down on the nutrition side just focus on less processed food better quality food also known as a father pig as a father figure as like that's right that's right that's right and then I'm gonna exercise you know frame I mean dude walking well if anything walk like don't worry about like this remember I took like are a lot of people a lot of people get so caught up in like man I got to spend two or three hours in the gym you don't just be more active right just cuz you spent two hours in the gym doesn't mean you're a super active person move around even though I get in the gym I still do ten to fifteen thousand steps a day get it get the up and start moving around people we gotta move around we were meant to move around that will help lean you out like if you just start doing that this imagine if you were walking 10,000 steps a day now I'm just boost your overall activity level through the door through the roof man it really would so that's why I like I don't know so much people get scared when they're sitting like go to the gym like well what do i do at the gym what exercises do I do and there is you know high intensity there's Kluber blah blah blah blah dude even myself when I got started it was just walking bro yeah not for carcase up today bro 10 K steps at minimum everyday everyday like get up get up and go and go walk get up and go walk 20 to 20 minutes at a time people want out of the go island have a 10-15 minute smoke break you need to go have a 10 15 minute walk break but I work in the office you know renegade gamers I work at office too bro get up and take your ass outside to go and go and go take some laps around the building bro I'm telling you man I'm telling you unless you're like telling me you're really in a situation I'm gonna take breaks bro you need to is for your health it's for your help unless you're in a situation where you're like oh my ass literally has to be glued in my seat for the whole eight hours dude you got a lunch break and if you're like man I can't take a lunch break and just really like then yeah you better get up a half an hour early so you can go walk in the morning and then you better go walk for an hour in the evening hang out with the kids you know everyone on a big family walk or do even walk around the house do don't be sometimes even when it's raining outside bro I'm just walking around the house back and forth to get my steps just get caught up in work I know you got to make it a priority bro I set timers in my phone I said time timers in my phone like get up and walk I swear to God I do I swear dude I really truly do I set timers in my phone that will go off to tell me to go start walking I really do do whatever it takes man like whatever it takes but dude I promise you yeah do four or five thousand steps is nothing dude you got a 10k minimum before before you even take her ass on to the gym just get moving around bro at least 8000 steps 8000 steps that's what I would do so those would be my two my two things man try to incorporate less processed food and me out of nowhere your diets like right now but less processed food and then just start moving in between those two things you will start moving in the right direction you hear what I'm saying most of all that makes sense all right consider it done that's what I like to hear man cuz you know you don't want bro I heard this quote the other day I can't can't remember who I heard it from but it was like it was like if you want to if you want to stop starting over you got to stop giving up and I was like damn like that really hit me how many times in my life whether with fitness or with you know other even streaming we're like things weren't working out the way I wanted and I gave up and I stopped and then I like started again and I always you always got to have that question man I wonder like six months go by a year goes by damn I wonder if I had stuck it out for the past six months or year where would I be right now you know what I'm saying top legs dude I'm did I really mind me it truly did it mind me I was like damn it and I said I've had that moment all the time or I'm like like it really more recently it's been with streaming we're like okay like this time around like I'm like all right dude focus on creating value and enjoy the process when I first started streaming dude you get so caught up in I got to get my followers and you get discourage why the why the do I don't have a hundred viewers brother why are people jumping all over my Instagram and da-da-da-da-da and I just realize like dude you got to enjoy the process like who the are you that people are going to start blowing you up just when you get started you know what I'm saying so that's just what that losing weight is harder streaming this rough losing weight is harder I mean yeah what losing weight because losing weight dude it's like there's so many society is not conducive to losing weight right is that up but it's so true Society is not conducive to losing weight a lot of our activities are around drinking going out to eat right how often do you hear people are like oh you want it you want to go run with me yeah about the mothers will run a few miles you want to come hey I'm going to the gym you want to come no that's not like the typical hangout thing you know what I'm saying agree fast food on every corner you know what I mean exactly that's what it is I mean that's obviously what it is hello Allen brothers go for a job not yeah that's what I'm saying exactly right like that's just not how it goes you know I mean even as I started getting more into my lifestyle it some of my old friends I'd be like yo won't you come over with the gym they'll be like nah bro I'm good you know what I mean no one wants to do that don't worry Mike so society just not conducive to it but anyway it's not just like that that quote really like stuck with me and I was like you know like it's so true we give up so easily in the short term because it's hard because we don't you know cuz we haven't done it before and we're not seeing it results immediately and you know I'm just realizing that dude time flies and so like it's really is true if you wanna if you truly do want to stop starting over stop giving up you know give yourself any true change right you got to start thinking about what what am I going to achieve three to five years from now I mean renegade if you would have asked me in 2012 would I have six pack abs right now now I would have been like no way I'm like yeah maybe I can lose weight but six pack abs like like ripped ripped bond no way dude no way I would have been like you're no you're lying to me that's not possible you know what I'm saying so like you just gotta you just got it like stick with it you got to think about you know if sometimes it's hard for you to think about what you can achieve in three five years ten years you know what I mean start thinking start thinking about things in terms of that and just put your head down enjoy the processing grind and before you know you three years five five five years sighs bye and then you were like then are asking you dude what did you do how did you do it and they're expecting some complicated answer and it's not complicated right it's simple
it's just patience and consistency you know what I'm saying you know what you need to do renegade you know what you need to do you know that I need to start eating healthy I need to start moving around more you know that you already know bro it's just consistency every day and just being patient and that's what it is my man that's what it is bro it's that motivations that motivation you just got a connect man you just gotta admit I mean again for me it was more it was more drastic but you just gotta connect with that why am I doing this you know like that's another thing I was saying man we gotta start changing the conversation right break that laziness not giving up you know so changing the conversation right like health and fitness it's not about having a six-pack it's not about having you know amazing biceps right fitness and health it's got it it's got to be about I'm gonna be able to wipe my ass when I'm 80 I don't wanna have or I don't wanna be at risk for a heart attack in my 50s or 60s you know I mean I want to be able to play around with my grandkids you know what I'm saying it's about living yeah living a longer and being healthy that's what it that's what it is man it's really not like not obviously like living a healthy and fit lifestyle one of the one of the benefits that happen is you generally look good naked right right like I said I told you if you were to ask me why would I get abs I'd really hell no but yeah one of the benefits of I just been living a healthy and fit lifestyle is you got a lower body fat percentage and your muscles are more pronounced right but that's never been the goal the goal is just to live a fit and healthy life and so now as I'm sitting here in my 30s yeah I'm thinking about I'm thinking about when frickin 50-60 right I'm still labeled like when my kids 20 and he wants to shoot hoops I'm able to gonna shoot hoops with my kid I'm not like oh man like I can't move you know or when my kid has a kid and I'm like 6070 I'm able to pick my grandkid up I'm not you know with the Walker are with or whatever you know what I'm saying it's so like when you start thinking about that when that becomes the goal then do you like you're unstoppable when that becomes the goal you're unstoppable so that's our let's flip back here so guys so that was that was our that was our skit on our presentation if you will on on the Paleo diet like I said this was something new that I wanted to start doing in an attempt to bring more value to you guys .

Video Description:

In today's Game and Gainz session we discuss the Paleo Diet and then crush some shoulders and legs! -- Watch live at https://www.twitch.tv/ratayugaming