IGNITE YOUR HEALTH
What Is Your Objective?
•
•
•
•
Lose Weight?
Avoid Disease?
Increase Strength? Speed?
Increase Performance? Capacity? Function?
Create Optimal Health?
What Is Optimal Health?
• Improved Function (Bio-Markers)
• Increased Performance
• Healthy Appearance
“Look good, feel great, function better.”
“Healthy is the New Sexy.”
The Brutal Facts:
The present obesity epidemic is both troubling and
informative: Because adiposity is largely caused by
poor diet (excess calories) and inadequate
physical activity, emphases on more downstream
risk factors such as hypertension, dyslipidemia, and
diabetes address neither the root causes of
obesity nor its full cardiovascular consequences.”
Mozaffarian D, Wilson PWF, Kannel WB. Beyond
Established and Novel Risk Factors. Circulation 2008;
117:3031-3038
CANCER
“An abundance of evidence suggests that lifestyle
factors, including exposure to chemical carcinogens,
physical inactivity, and diet play major roles in the
development of common cancers.
“The current human diet contains a variety of mutagens
and carcinogens that lead to the initiation of cancer
and other chronic diseases.”
Roberts CK, Barnard RJ Effects of exercise and diet on
chronic disease. J Appl Physiol 200598:3-30
DIABETES
“The prevalence of overweight U.S. adults has
increased dramatically during the past 30 years, with
type 2 diabetes representing what is perhaps the most
serious obesity-related consequence.
“Nearly 90% of individuals with type 2 diabetes are
overweight.”
Boucher JL, et al. Current Trends in Weight
Management: What Advice Do We Give Patients?
Clinical Diabetes 2008; 26(3):115-120.
OBESITY
Down Stream Conditions
• Heart Disease
• Diabetes
• Cancer
Fat = Sick
What People are Currently Doing is
NOT WORKING.
FAT IS A SYMPTOM
Chronic Hormone Imbalance
• Adiposity (Extra Body Fat) is a Symptom of
Chronic Hormone Imbalance
• Hormones and Enzymes Regulate Fat Storage
• You must regain Hormone Balance through
Specific Lifestyle Changes and Choices that
Directly Impact Hormone Balance if you ever
wish to concur your weight / health issues
The Perfect (Hormone) Storm
• Toxic / Deficient Food Choices
• Energy Imbalance
– Sedentary Life
– Excessive Calorie
…add:
• Chronic Social Stress
• Lack of Sleep / Chronic Exhaustion
How to Regain Control of
Your Hormones
1.
2.
3.
4.
5.
6.
Food Quality
Food Quantity
Food Rhythms
Activity Levels
Social Stress
Sleep Patterns
Top 5 Dieting Lies
1.
2.
3.
4.
5.
“Weight Problems Run in my Family…”
Just eat less and you’ll lose weight…”
“I’ll just work it off at the gym…”
“Calories are calories…”
“Sleep has nothing to do with it…”
Big Lie #1:
“Weight Problems Run in my Family”
Genes and Body Composition
• Genes
• Environment
• Lifestyle
Obesity Trends* Among U.S. Adults
1990, 1998, 2006
1998
1990
2006
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
“I was so happy with my results…that I had to get my Auntie in on it…”
Kendra
“This is Auntie now…
Almost 100 lbs HEALTHIER.”
What Changed?
• Genes ?
• Environment
• Lifestyle
– Eat, Move, Think
– Environment, Relationships, Strategies
and Choices
Healthy Comes in All Shapes and Sizes
Ideal Weight
15 Pounds Healthier
•
•
•
•
Body Composition
Amount of Lean Tissue vs. Fatty Tissue
Optimal Ranges (Women a bit higher…)
Bio-Markers
– Scale
– Abdominal Measurement
– Body Fat % (Body Composition)
Big Lie #2:
“Just Eat Less and You’ll Lose Weight”
Food Deprivation Fails
• Unsustainable (breathing)
• Metabolism Changes
• Survival Mode
Short term torture – Yo Yo
Big Lie #3:
“Calories are calories…”
The Perfect Hormonal Storm
• Toxic / Deficient Foods
• Sedentary Lives
• Social Stress
Building a Pyramid
Obesity is the Lynch-Pin to chronic disease.
Industrialized
Modern Human
• High (Refined)
Carbohydrate
• Low - Fat
• Low - Protein
(no red meat)
• Sugary Foods
(everything in moderation)
Wild Hunter and
Gatherer
•
•
•
•
•
•
“The research results are in…”
High Carbohydrate
Low - Mod Good Fat
High Protein
No Refined Foods
No Dairy
No Sugar
Poor Food Quality Fails
• Toxic Choices
• Deficient Choices
• Unbalanced Choices
(Hormonally Unbalanced / Glycemic Load)
Insulin
Hormonal Impact
• Insulin
• Glucagon
• Cortisol
Insulin =
Fat Storage Hormone
Elevated Insulin Locks you into Fat Storage Mode
What Causes Elevated Insulin?
• Food Choices:
– Sugars and Refined Carbohydrates (Fast Carbs)
– Dairy
• Energy Imbalance: Excess Calories
– Too Many Calories (Over Eating)
– Sedentary Living (Under Moving)
What is The Glycemic Index
100 %
15
•
•
•
30 45 60 75 90 120
Minutes
Lentils
Blood Sugar Level
Blood Sugar Level
Glucose
(Reference Food)
30 %
15
30 45 60 75 90 120
Minutes
Subject eats an amount of food containing 50 or 25 g CHO
Over 2 hr period blood glucose is measured at 0,15,30,45,60, 90, 120 min & plotted on
graph & area under curve calculated
Response of test food is compared to reference value (usually glucose with a glycemic
index (GI) of 100
High Glycemic Foods
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
ALMOST ALL REFINED GRAINS HAVE HIGH
GLYCEMIC INDICES
Rice Chex Cereal
89
Corn flakes
84
Pretzels
83
Rice Krispie Cereal
82
Rice Cakes
82
Rye bread
76
Waffles
76
Total Cereal
76
Graham crackers
74
Cheerios
74
Bagels
72
Short grain white rice
72
Corn chips
72
White bread
70
Whole Wheat bread
69
Foster-Powell K et al. Am J Clin Nutr 2002;76:5-56
Refined sugars, grains, vegetable oils and dairy = 70.9% of
(calories) energy in the U.S. food supply
Meats,
Fish
15.7
18.6
1.4 Eggs
Nuts, Seeds
3.1 Legumes
Refined
Sugars
3.3 Fruits
Refined
Vegetable Oils
Grains
Dairy
4.8 Vegetables
17.8
0.8 Miscellaneous
23.9
•
•
10.6
Refined sugars, grains, vegetable oils and dairy represent Neolithic &
Industrial era foods that were not present in traditional ancestral human
diets
By default, their inclusion displaces minimally processed, wild plant and
animal foods.
Gerrior S, Bente I. 2002. Nutrient Content of the U.S. Food Supply, 1909-99: A Summary Report.
U.S.D.A, Center for Nutrition Policy and Promotion. Home Economics Research Report No. 55
These foods comprise (>70% energy) in typical Western Diets
but were virtually unknown in Ancestral Human Diets
Breads, Cereals, Rice and Pasta
Refined Vegetable Oils
Dairy Products
Refined Sugars
(except honey)
Fatty Meats
Added Salt
Alcohol
Cordain et al. Am J Clin Nutr 2001;71:682-92
Inflection Point
Evolution of the Western Diet:
Industrial Revolution
HFCS
HYDROGENATED OILS
REFINED VEGETABLE OILS
REFINED GRAINS
FEEDLOT PRODUCED MEATS
1840
1860
1880
1900
1920
1940
1960
1980
2000
Human
Generations
1820
Year
1800
SUCROSE
1O
9
8
7
6
5
4
3
2
1
O
Sugar : Bondage
•
•
•
•
•
•
Substance Abuse
Alcoholics Know…
Environment
Relationships
Don’t have it in the house
Slippery slope
7 Pitfalls
Top 7 Dieting Pit-falls
•
•
•
•
•
•
•
Drinking Calories
Too Much Fruit
Dairy
“Grainatarians”
Snacks
Post – Exercise Binging
Skipping Breakfast
Bonfire Correct
Bonfire Correct
“Unlimited vegetables,
Abundant lean, natural meats,
Some fruit, nuts and seeds
Limited starch and no sugar.”
• Paleo-Correct
• Zone-Correct
As part of an Overall Lifestyle…
Why Paleo?
• Our genes dictate what our nutritional needs
• Our genes were shaped over time by environmental
experience
• Our genes really haven’t changed in over 40 K years
• Up until 500 generations ago (and 2.5 million years
before that) all humans ate the same diet
• There is no evidence of ancestral degenerative disease
• The Agricultural Revolution changed all of that…
What does Paleo look like?
1.
2.
3.
4.
5.
6.
7.
8.
9.
Unlimited non-starchy vegetables (“good carbs”)
No refined grains (“bad carbs”)
Plenty of fruit and berries
Relatively high in animal protein
Moderate amount of good fats
High in fiber
High Potassium / Low Sodium
Net Alkaline Load
Rich in phytochemicals, vitamins, minerals and anti-oxidants
What does the Zone look like?
1. Very Similar to Paleo in food choice
recommendations
2. 40 % (Carb) : 30 % (Pro) : 30 % (Fat)
3. Rule of Thirds
“Where’s the Plants, the Fat and the Protein?”
Do’s
•
•
•
•
•
•
•
Non-starchy Vegs.
Some Fruit
Meat, Poultry, Fish
Range fed Eggs
Natural Fats
Some Nuts / Seeds
Drink Water
Don’ts
•
•
•
•
•
•
Refined Carbohydrates
Cereal Grains
Sweeteners
Bad Vegetable Oils*
Dairy Products
Soda, Juice and
Alcohol
* Exceptions: olive, avocado, palm and coconut oils
The Perfect Hormonal Storm
• Toxic / Deficient Foods
• Sedentary Lives
• Social Stress
Wild Giraffe in
Captivity
Wild Human in
Captivity
“Humans living today inherited a genome
that was programmed for daily physical activity
and a high fiber diet.”
Roberts CK, Barnard RJ Effects of exercise and diet on
chronic disease. J Appl Physiol 2005; 98:3-30
What Causes Elevated Insulin?
• Food Choices:
– Sugars and Refined Carbohydrates (Fast Carbs)
– Dairy
• Energy Imbalance: Excess Calories
– Too Many Calories (Over Eating)
– Sedentary Living (Under Moving)
Big Lie #3:
“I’ll Just Work it off at the Gym”
Energy Balance
• Caloric Needs
• In-take / Out-put
• Hormonal Impact
“Support Hard Training and Lean Muscle – but not Fat”
Energy Balance: Economy
• Thrifty Genes
• Very Easy to Consume Calories
• Very Difficult to Burn Them
“You will never out-train a lousy diet.”
Exercise is Critical in Achieving Optimal Health:
Correcting Metabolic Derangement
“Our ancestors exerted themselves daily
to secure their food, water, and protection.
Although modern technology has made physical
exertion optional, it is still important to exercise as
though our survival depended on it, and in a
different way it still does.
O’Keefe JH, Cordain L Cardiovascular Disease
Resulting From a Diet and Lifestyle at Odds
With Our Paleolithic Genome: How to Become
a 21st-Century Hunter-Gatherer. Mayo Clin
Proc. 2004: 79:101-108.
Re-Balance Your Hormones
with Exercise
•
•
•
•
•
Only exercise on the days that you EAT
Exertion is Key
Moving, Sweating and Panting
30 minutes +
Doesn’t matter what you do…
do what moves you….
The Perfect Hormonal Storm
• Toxic / Deficient Foods
• Sedentary Lives
• Social Stress
Social Stress: Cortisol
• Chronic Psychological Stress
• Sleep Deprivation
Big Lie #5:
“Sleep’s got nothing to do with it…”
Sleep Deprivation
• Cortisol Cycles (low in pm / high in am)
• Unnatural Schedules
• Unnatural Lighting (hibernation)
– Leptin down: Appetite up
– Grehlin up : Appetite up
– Cortisol: Carb craving
– Insulin: Fat storage
BEST PRACTICES
•
•
•
•
•
Use Circadian Rhythm as guide
8 – 9 hours
Dark, quiet and comfortable
eFast
Household Culture…
Eat more…sleep more …have more sex…I can do this!
“Given the ineffectiveness of popular
weight-loss diets, adoption of a healthy
lifestyle is more appropriate for winning
the war against chronic disease.”
Roberts CK, Barnard RJ Effects of exercise and diet on
chronic disease. J Appl Physiol 2005; 98:3-30
Web Resources
•
•
•
•
•
•
•
thepaleodiet.com
bonfirehealth.com
crossfit.com
performancemenu.com
marksdailyapple.com
paleocookbooks.com
paleodiet.com
Thank You !
bonfirehealth.com