For Part 1 click here For Part 2 click here Today's article is the third…
Most health conditions arise from a chronic state of metabolic imbalance
I learned almost nothing about metabolism in medical school. Over 20 plus years of practice and extensive study, I’ve grown increasingly convinced that most chronic metabolic conditions are the consequences of the wholesale abandonment of our genetically programmed nutritional needs.
Today, two thirds of our calories come either toxic seed oils or blood sugar elevating carbohydrates and sweets. These are the main ingredients in junk food. But many products containing these same unhealthy ingredients are disguised as health foods. This “secret” junk food is sold in places like Whole Foods Market, Trader Joes and Thrive Market.
Junk food and secret junk food stand between you and the body and health you deserve!
The goal of Deep Nutrition is to remove the toxins from your diet while adding back nutrient intense foods that can revive your body’s vitality from the inside out. As your habits change, your taste buds will wake up and allow you enjoy the bouquet of flavors available to you in REAL FOOD.
If you would like more information and details, before posting any questions, please remember I have a full time medical practice! Chances are, your questions have already been answered in the pages of Deep Nutrition, Food Rules and my latest book, The FATBURN Fix
These ten steps will help you accomplish your health goals.
- Avoid the Hateful 8 toxic fats. Most metabolic disease comes from a lifetime of eating high-PUFA seed oils. Over years, these unstable fats build up in your body fat and start to impact all 4 metabolic energy-producing systems, making you chronically tired. Toxic fats promote inflammation every where they go, including gut inflammation. They are the main reason fat starts to build up in your arteries and around your intestines. To avoid the Hateful 8, you must read the ingredients for all foods you buy (salad dressing, cereal, crackers, food bars, sauces, spreads) and avoid all of these oils:
- Rice Bran (restaurants use this)
- Grapeseed (restaurants use this, too)
- Control carbs, and strictly limit or avoid refined flours and sugars. Atkins was right: Not all calories are equal. If your FatBurn Quiz score is 75 or lower, you’ll get a real boost to your metabolism by keeping your total carb intake below 50-100 gm (not counting insoluble fiber) per day. And the kind of carbs matter! Once you’re a better fatburner, and if you’re a serious athlete, you can increase your carbs to 100-150. But if you have ever been overweight, eating more than 100-150 gm of carbs per day (depending on your size) will put the weight back on again, slowly but surely. So your best bet it to learn low carb and make it a new way of life.
- Do not buy low fat, low cholesterol, or fat free food alternatives such as egg-beaters, low-cholesterol spreads, skim milk, and low-fat ice creams. Inadequate fat consumption over decades can train your body to rely on sugar for energy and impair your ability to burn fat. If this has happened to you, you may need to jump start your fat burning enzymes using the tricks described on this website and more to come. Subscribe for updates.
- Eat butter, eggs, cheese, and whole-milk. Studies show eating these foods improves HDL (good) cholesterol, bone health, brain health, and energy levels. Make sure these products come from pastured (grass-fed) animals. If that’s not possible, chose organic. If that’s not possible, do your best when you can.
- Eat vegetables with fat, salt, and an acid. This combination optimizes your body’s ability to absorb the antioxidants, vitamins, and minerals in greens.
- Eat more vegetables that fruits. Fruits are better for you than candy for a treat, but they are a treat and you should eat 2- 3 servings of vegetables before you treat yourself to more fruit.
- Buy bone broth (or learn to make it). In order to exercise, you need to keep your joints in good shape. The number one miracle food for your joints and connective tissue (including bone) is bone broth because it contains compounds that act like growth hormones in these tissues. NOTE: The magic in bone broth comes not from bone marrow, but rather from the collagenous joint materials and skin. Whenever possible, use pastured and organic ingredients.
- Eat probiotic-rich foods. If your digestive system is crampy, gassy, bloaty, or otherwise making you not want to eat, when you do feel better you’ll be very tempted to treat yourself to something overly starchy or sweet. To keep your digestive system working smoothly, include probiotic-rich foods in your diet on a regular basis. The most popular probiotic-rich food in the US is yoghurt, and real pickles and sauerkraut are also great sources of digestive-boosting organisms.
- Exercise! Cross train by doing as many different types of activities as you can: Walk, Dance, Ski, Bike, Shovel your neighbor’s walk. The best exercise is the exercise that you do. No program will succeed for long if its not fun. (This applies to eating, too!)
- Sleep. Sleep allows your diet and exercise programs to transform your body composition. Your body will be exposed to excessive cortisol and pro-inflammatory hormones if you do not get enough sleep, and most people will do better with 8 hours than with the more-common 6-7 we sometimes have to deal with.
Want a sample menu?
Here’s what the some of the Lakers have been eating lately.