• 99.9% of diet existed before industrialized food
• food we eat now is nothing like 100s of years ago
  • Industrialized food
  • Farmed animals / fish
  • chemical sweeteners / sprays
  • fillers corn etc
  • politics and profit over quality or health
    • big pharma also benefits from sick people
  • 1 in 12 have diabetes / over 30% national obesity
  • no refined stuff few hundred years ago / no high fructose corn syrup

• When our insulin is too high we get inflamed… once we are inflamed we create more cortisol which forces more insulin… this creates a loop and lack of weight loss
• Road Rage = high stress levels – don’t let anyone steal your peace

• Biological response of vascular tissues to pathogens, damaged cells or other irritants
• can be acute or chronic
• Proper balance is key
• Pain heat redness, swelling, loss of function are all signs of inflammation
• Inflammatory conditions – heart disease, blood pressure, cancer type 2, diabetes, arthritis
• 70% of immune system resides in your gut – FOOD MATTERS MOST
• When you stop inflaming your digestive track you allow your body to recover from other things

• Balancing calories
• M half your plate fruits and vegetables
• Eat refined foods <– its what they are selling
• eat whole grains – grains and beans are cheap
• choose food with lower numbers <– dumb as hell

• Nitrate Free bacon – local sources are way better from farms (MiniMacfarm.com)
• Eggs are ok… more fat than protein which means you need to eat a lot of them to be effective.  Choose proteins with a face, soul and more importantly feelings.  Just kidding, but not really.

• Avoid nightshades if you have inflammatory disease, joint pain, arthritis, etc etc (White Potatoes, tomatoes, eggplant, peppers)
• Try to avoid plant defense mechanisms
• Corn is a grain / so is rice, peas are not really good mostly a seed / high in starch
• Avoid food protection, skins, grains etc

• Bad oil – vegetable oil, grapeseed, canola, corn, seed, sunflower
• When cooking use high mono saturated - coconut, palm, lard
• Olive oil is better on salad than for cooking

• Low fat foods tend to be very high in sugar… very bad.  Whole grains = sugar.  High fat will allow for low sugar
• Disregard cholesterol #s on food packaging.  This is based on a failed model from the USDA food pyramid and means nothing in real life if you are eating naturally
• cereal and high grain diets will make you hungry again in a matter of hours.  You will require more sugar to continue
• minerals are sprayed onto cereal – this includes stuff like Kashi <– 92g of carbs and 31g of sugar per serving.  Most 200lbs athletes will less than this in a while day eating natural foods
• High / low blood sugar – stress response -High fat storage zone – NEED Balance of sugar level
• Typical Meal American meal – High carb = GL 44 / Paleo Meal GL = 11 (Glucose Level)
• When you stop eating so much sugar / carbs your body will actually use the fat stores on the body
• circle of death: insulin –> inflammation –> cortisol –> insulin (rinse / repeat)
• a normal blood sugar represents less than one tsp of sugar dissolved in the blood – think about this with coffee
• non-caloric sweeteners - you body responds to sweet taste identically.  These contribute to weight gain. Sweeteners from nature are always better to consume than those from a factory or lab. Reduce your exposure to sweetener
• Diet soda is literally worse than regular sugar because its chemical

Non- Chemical Sweeteners / use in very small amounts in this order: Honey, molasses, maple syrup, fruit juice, date, palm, coconut, green stevia, cane sugar

• Fat contains 9 calories per gram VS protein and carbs and 4 calories each
• Adapting to burn fat for fuel by eating it / more efficient for our system
• Excess carbohydrate in the bloodstream are metabolized into triglycerides – FAT, bad cholesterol
• Animal fat consumption has drastically dropped in the last 100 years – advents of obesity / diabetes
• We are becoming shorter and fatter
• Heart disease has become #1 killer since the heavy shift to a grain based diet
• Lipid Hypothesis is based on very flawed data – High fat does not equal cholesterol problems
• High cholesterol does not clog arteries or cause cardio vascular disease
• FAT = FUEL (Carbs and sugar = terrible fuel)
• blood sugar can be depleted in 40 mins… fat stores can last 34 days
• 1950s people started being told animal fat = bad.  This is a myths - Ancel Keys skewed his data to make this argument drastically – garbage science that was adopted for grain industry – grains = cheap fillers, government funding for farmers

• Illogical fear
• motivation of $30m industry for statin drugs
• low fat ideology became dogma

• Saturated fat CAN increase HDL (good) cholesterol
• Dietary cholesterol only raises serum cholesterol Minimally – .05%
  • what you are eating in cholesterol has almost no effect on cholesterol levels
  • myth about whole eggs, red meat etc.
• Cholesterol can range 38 points day to day
  • Must be tested fasted many times to accurately get a number
  • The numbers really mean nothing except there is sign something is going on
    • Bad diet and exercise runs in your family… not bad cholesterol
    • Very small population of the country have truly genetic issues
• Only way to raise HDL - saturated fat
• Low cholesterol actually equals less testosterone / hormone imbalances in women etc
• low fat diet can actually cause sex hormone imbalance infertility lack of testosterone
• healthy diet and exercise routine means cholesterol means nothing
  • high stress, too much training, lack of sleep, inflammatory diet will all make cholesterol a problem
• you need cholesterol
• divide triglycerides by HDL good is less than 2, over 3 is not good

Bottom line: reduce stress, alcohol, sugar, refined carb intake, reduce inflammation and let cholesterol levels be what they’ll be

• physical barriers
• succulent out fruit, hard seeds
• Toxic secondary compounds within seeds, roots and leaves
  • Soaking, sprouting, and cooking reduce their presence but do not eliminate them entirely
    • Refined foods are the biggest problem – ground up whole wheat etc
• You are eating the reproductive part of a plant.. it is designed to survive so the plant can reproduce.
• Brown rice is not better than white rice – its just harder to digest – this is why it makes you less fat. White rice is pretty much starch – its actually better for you because the protection has been removed and is essentially a starch.  It will however make you gain weight rather than lose it
• Wheat is high in phytates which stops the absorption of calcium (cereal + milk = low calcium absorption)
• Lectin - Anti nutrient – sugar binding proteins, lead to poor digestion
  • Blood diets – sticky blood concept etc.
• Saponins - break down the gut lining (quinoa, beans, root beer, potato skin)
• Anti – nutrients listed above resist digestive enzymes, breach gut lining, destroy beneficial bacteria and deliver toxic compounds once inside
• WOULD YOU EAT WHEAT STRAIGHT FROM NATURE?  How About cooked?

• gluten intolerance can affect almost every other tissue and systems in the body including:
  • brain, endocrine, stomach, liver, nucleus of cells, blood vessels, leaky gut.
• Wheat of today is highly genetically modified
• Wheat is addictive
  • This is the hardest thing for people to get over when starting paleo
• Type one diabetes is almost a direct result of wheat based diets
• pile up the non-paleo foods and effects are multiplied
• • corn + wheat + irritating foods = more pain

• Milk is a growth food.  Are you trying to Grow?
• Pasteurized = dead food
  • kills lactase which is required to digest lactose
• If you want to drink it and can tolerate:
  • Raw milk
  • A2 Milk is better
• If you are not trying to grow:
  • Eliminate for a minimum of 30 days
  • re-introduce it with lower lactose foods first, yogurt / hard cheese, butter
  • Notice any ill effects: skin, histamine response, mucous, coughing, stuffy, mood energy, digestion
• Possible to eat dairy without ill effects once gluten / grains are eliminated

• Besides blood sugar regulation this is #2 in importance
• When your digestive system isn’t functioning properly and rather than allowing broken down proteins to pass through into your bloodstream, it allows larger, partially undigested proteins to pass through, resulting in an inflammatory immune response

• Diet, Medications, Infections, Stress, hormonal, neurological

• Gastric IBS
• Trouble gaining or losing weight
• comprised immunities – allergies, asthma, sinus infections, chronic bronchitis

• Remove problem foods
• Chew Food
• Herbal teas, licorice root, dandelion, peppermint, ginger, fennel
• Supplements: l-glutamine, DGL, quercitin
• Eat well cooked foods
• Balanced Omega 6 / 3
• PROBIOTICS - raw sauerkraut, fermented veggies, not yogurt (fermented on sugar)

• Sleep 8/9 hours a night, pitch black room / no light = restful sleep
• unweighed unmeasured paleo foods
• mix of leafy, crunchy and various colored vegetables
• portions – mouth VS a vacuum
• Moderate fruit and nuts
• training and you can handle - training is a stressor.  If you are exhausted don’t train
• How do you look / feel / perform? Digestion? Pain?

• Protein: 1g per lbs of bodyweight
• Well cooked veggies
• coconut milk, meat and oil for gut health
• eliminate for 30 days: eggs, nightshades nuts and seeds <– very important with auto immune deficiency
• For fat loss: SLEEP, breakfast, use fat sparingly, no liquid food (protein powder / milk) DO NOT over train, no nuts or nut butter