GETTING STARTED ON FIT4GOD
Eliminating Toxins and Nourishing the Body
Sleep, Sun, and Supplements
AGENDA
• Food History
• What It Means to Eat Fit4God
• 90-Day Challenge – the Meal Plans, Grocery Lists
• Fit4godonline.com – Faith, Food, and Fitness
• Sleep, Sun & Supplements
• Inspiration!
HISTORY
• Traditional Hunter Gatherers
• Ate entire animals, 150 different plants, tubers, berries,
nuts, edible seeds
• Healthy, strong, no disease
• Agricultural Revolution (1700 – 1800)
• Ate less meat, added dairy, half of calories came from
wheat, corn, rice
• Tooth decay, shorter stature, died younger, malnutrition,
nutrient deficiency diseases, infectious diseases
HISTORY
• Industrial Revolution (1800-1900)
• Added refined flour, refined sugar and industrial fats
to diet in large quantities for first time in history
• Junk Food Revolution (1970)
• Processed foods everywhere! Majority of foods
come in boxes and bags and contain lab-created
substances
CONSEQUENCES OF PROCESSED FOOD
• Obesity
• Appendicitis
• Diabetes
• Peptic ulcers
• Heart disease
• Diverticulitis
• Hypertension
• Gallstones
• Stroke
• Hemorrhoids
• Cancer
• Varicose veins
• Cavities
• Constipation
• Periodontal disease
ONE EXAMPLE: TOKELAU
• Isolated until 1970
• Ate coconut, fish, starchy melon
• 50% of calories from fat
• Overpopulation led to voluntary migration to New
Zealand
• Processed foods shipped to island
• Scientists studied them for 14 years – a natural
experiment
TOKELAU
• People who stayed on the island:
• Ate less coconut, less fat
• Ate more sugar (from 7 lb to 69 lb /yr)
• Ate more flour (from 12 to 70 lb/yr).
• Started eating cheese flavored corn snacks and biscuits,
alcohol, smoking
• Diabetes, hypertension, heart disease, gout, cancer all
arrived – had not been seen before
• Average person gained 20-30 lbs
TOKELAU
• 1979 shipwreck caused a 5 month stoppage of the new
processed foods
• Sugar, flour, tobacco, and starch were unavailable
• People returned to traditional foods: coconut, fish, and
starchy melon
• Hospitals lost business during those 5 months
• People lost weight
• People felt better
• Diabetes went down
TOKELAU
• Some moved to the mainland and immediately adopted
western habits
• Bread and potatoes replaced meat, fish and coconut
• Saturated fat dropped and carbs increased, especially
sugar
• Immediate increase in weight, blood pressure,
cholesterol, hypertension, diabetes, gout, osteoarthritis
THE TOKELAU STORY IS COMMON
Throughout history and across the globe, when modern
man enters a new land and observes traditional people
eating their traditional diet, he is stunned to see what good
health they are in.
As modern foods are adopted, the people develop
diseases of civilization.
Examples: Native Americans, Eskimo, African tribes
FIT4GOD
• We avoid foods we know contain toxins
• We eat maximally nourishing foods
• We use low carb to lose weight
• We use low carb to control sugar cravings
• We take an idiosyncratic approach – each person is
different in how they react to food
AVOIDING TOXINS
• Fats
• Industrial fats contribute to cancer, heart disease,
autoimmune disease, digestive disorders, depressed
learning ability, weight gain, and they damage the liver,
lungs, and reproductive organs
• They have been incorrectly promoted as health foods
• Saturated fat from animals, eggs, and butter have been
incorrectly demonized and are critical to health
• AVOID: margarine, shortening, canola, safflower,
sunflower, and soybean oils
AVOIDING TOXINS
• Sugar
• Scientists have documented 141 ways that sugar
damages the body
• Sugar feeds cancer cells, creates digestive
disorders, is a causal factor in diabetes and food
allergies, and contributes to obesity
• Sugar is more addictive than cocaine
• AVOID: Sugar (3 ½ tsp per day is okay)
AVOIDING TOXINS
1/3 to 2/3 of
YOU Are Gluten
Intolerant!
• Grains
• Grains contain toxins to defend against predation
• Some toxins damage our guts, leading to autoimmune
and bowel diseases
• Other toxins bind to nutrients, making them unavailable
to the body, creating nutrient deficiencies
• Grains are also a causal factor in psychological
disorders (schizophrenia, depression), osteoporosis,
cancer, and brain disorders (epilepsy)
• Avoid: Grains except for occasional white rice
EAT MAXIMALLY NOURISHING FOODS
• Grass-fed beef, wild-caught fish, pork, lamb, pastured
poultry
• Pastured eggs
• Vegetables
• Healthy fats from animals, butter, coconut oil, lard,
tallow, olive oil
• Nuts and Seeds
• Fruit
EAT MAXIMALLY NOURISHING FOODS
• Supplemental Foods
• Liver – nature’s multivitamin
• Bone broth – another natural multivitamin
• Fermented foods (kefir, sauerkraut, fermented
veggies) – for probiotic
• Seafood – for iodine and omega-3s
DAILY MENU – AN EXAMPLE
• Breakfast – eggs and bacon, orange
• Lunch – Chicken Vegetable Soup, leafy green salad
with lots of veggies, olive oil, and lemon
• Snack – Salmon, guacamole, veggie strips
• Dinner – Steak, broccoli, sweet potato, butter,
fermented veggies
WEIGHT LOSS AND SUGAR CRAVINGS
• Low Carb works best
• Aim for between 30 and 70 grams of carb per day,
depending on your tolerance, your age, your weight, and
your activity level
• In addition to the foods we already avoid, also avoid
rice, potatoes, corn, peas, squash and most fruit
• This will make you drop weight and reduce cravings
• Eat more fat to replace the carbs
• You feel REALLY full like this!
90-DAY CHALLENGE
• Meal Plan
• A guide, a suggestion
• Not a requirement!
• Grocery Lists
• For the full recipes – you might need less
• We don’t expect you to be 100% Fit4God already!
• We’ll take it one step at a time: Syllabus
FIT4GODONLINE.COM
• Ideas for Breakfast, Lunch and Dinner – Fit4God 101
• 140+ Recipes
• Faith - Articles for Encouragement
• Food – Nutrition Articles
• Fitness - Workouts
FIT4GOD
Sleep, Sun, Supplements
PRINCIPLE # 1: GET QUALITY SLEEP
Poor
Sleep:
•
•
•
•
•
•
•
•
•
Obesity
Diabetes
Fatty liver disease
Depression
Psychological illness
Systemic inflammation
Shrinking brain matter
High blood pressure
Increased mortality risk
Without enough sleep, we all become tall two-year-olds.
JoJo Jensen, Dirt Farmer Wisdom
PRINCIPLE # 1: GET QUALITY SLEEP
Good
Sleep:
•
•
•
•
•
•
•
•
•
•
Increase in Human Growth Hormone (HGH)
Cellular repair
Immune system activity
Increased problem solving skills
Increased creativity
Increased optimism/positivity
Increased athletic performance
Increased energy
Reduced risk of common cold
More resilience when under stress
PRINCIPLE # 2: GET QUALITY SLEEP
• Work with natural circadian rhythms by managing light
Dim the lights when the sun goes down
Expose yourself to bright light upon wakening
No electronics (TV, computer) 2 hours before bed
Use yellow tinted glasses to filter out blue light that interferes
with melatonin production
• Make your bedroom completely dark – you shouldn’t be able
to see your hand in front of your face
• No night lights
• Put dark felt over your alarm clock
and
other lights
• Use blackout curtains
•
•
•
•
PRINCIPLE # 2: GET QUALITY SLEEP
• Read before bed
• Drink chamomile tea before bed
• Supplement with magnesium
• Take Epsom Salt baths (2 cups in bathtub for 12
minutes 3x per week)
• Supplement with Melatonin if you
need help getting to sleep
PRINCIPLE # 3: GET SOME DAILY SUN
• Vitamin D deficiency may be the biggest nutrient
deficiency of modern society
• Vitamin D is critical for:
• Immune function
• Bone health
• Autoimmune disease
• Thyroid function
PRINCIPLE # 3: GET SOME DAILY SUN
• 15 minutes of midday sun should do it
• If you can’t get midday sun, or if you have autoimmune
disease, you should supplement
• Get 25(OH)D levels tested by your doctor
• You want your 25(OH)D to be in the
range of 40 – 60 ng/mL
• Start w/4000 IU per day, retest in 2 mo.
• 1000 IU will bring your level up about 10 ng/mL
• Vitamin D is toxic at very high levels, don’t go above 5,000
without doctor supervision (toxicity not likely until 20,000)
PRINCIPLE # 3: SUPPLEMENT WISELY
• Daily multivitamin – look for one with selenium,
copper, zinc and iodine
• Daily probiotic (Pearls, Culturelle, and Reuteri are
good brands, there are others)
• Daily Vitamin D
• 2000 - 4000 IU per day for adults
• 1000 IU per 50 pounds of body
weight for children
PRINCIPLE # 3: SUPPLEMENT WISELY
• Maybe also:
• Omega-3 – 2 - 3 g per day
• Magnesium – 400 mg per day
• Vitamin C – 500 mg to 1 g per day
SUCCESS STORIES
Do you see yourself in these success stories?
MEET DAVE, 53 YRS, 280 LBS
DAVE LOST 20 LBS IN 2 MO
DAVE LOST 40 LBS IN 6 MO.
DAVE LOST 80 LBS
IN 2 YRS
FOLLOWING OUR
PRINCIPLES AND
CAN DEAD LIFT
404 LBS!
6 MONTHS AGO
GREG WAS 270
LBS WITH
HYPERTENSION,
PRE-DIABETES,
METABOLIC
SYNDROME. HE
CHANGED HIS
DIET AND
EXERCISE…
GREG NOW AT 195 LBS.
LOST 75 LBS,
HYPERTENSION, PREDIABETES, METABOLIC
SYNDROME GONE. ALL
MEDICATION GONE.
SNORING, APNEA,
CONSTANT FLATULENCE
AND FREQUENT
HEARTBURN GONE.
DEAN, AGE 45, TRYING TO BE HEALTHY
•
For 25 years:
•
Vegetarian
•
Active
•
Worked out hard 5 days a week
•
5-6 meals/day
•
Ate 95% organic
•
No junk food
•
Rarely ate out
DEAN, 8 MONTHS LATER
 Eats meat, good fats,
veggies, fruits, nuts, eggs,
seeds
 Works out 5 days a week
 Workouts last 30 minutes
OR LESS
 NO pasta, grains, cereal,
sugar, industrial oils
JP, AGE 30
•
“Skinny Fat”
•
Used to be a Texas football player, now
eating out all the time and sitting at a
desk all day
•
215 pounds
JP, 6 MONTHS LATER
•
Just plain skinny!
•
Lost 40 pounds in 6 months at 175 lbs
•
Running 35 miles/wk
•
Ate CW: Low fat, low cal
•
Hungry, irritable, “miserable”
JP, 10 MONTHS LATER
•
Strong, fit, and happy at 185 lbs.
•
Walking 30 min/day
•
Sprinting 1x/wk
•
Bodyweight exercises
•
HIIT
•
No grains, sugar, oil
•
Meat and veggies!
•
Happy, patient
TARA, 25 YRS, 235 LBS
•
Diet almost entirely refined carbs
•
At 24, suddenly had allergies, weight gain,
depression, acne, itchy scalp, boils, pain, IBS,
PCOS, metabolic syndrome, endometriosis
•
Couldn’t get pregnant
TARA, 1 ½ YRS LATER, 153 LBS
•
Changed diet and exercise
•
Allergies, weight gain, depression, acne,
itchy scalp, boils, pain, IBS, PCOS,
metabolic syndrome, endometriosis GONE
•
Has twin boys and getting personal trainer
certification
Age 18
Age 28
Age 31
Age 35
Age 36
128 lb
168 lb
128 lb
170 lb
133 lb
Twenty Years: Sometimes Whole Food and Sometimes Processed Food.
Which one do you think worked best with the way God designed me?
ACTION ITEMS – THIS WEEK
• Read “Your Guide to Getting Started on Fit4God”
• Read “Fit4God Principles 1,2, and 3: Sleep, Sun,
and Supplements”
• Make changes to your sleep routine
• Get some midday sun or take Vit D
• Consider what supplements you want to add
• Recipe: Chicken Vegetable Soup