6 simple rules to rescue your health - decarb lecture sydney aug 2014
DESCRIPTION
This lecture presents 6 simple rules for improved health. Almost anyone can reap health benefits by following these rules. 1. Reduce Sugars and Sweet Things (Don’t Eat Food That Comes In Boxes) 2. Eat only 2 or 3 Times A Day 3. Sleep Properly (7+ hours) 4. Get In The Sun (and Take Vitamin D) 5. Exercise Intensely & Quickly 6. Don’t Sit On Your ButtTRANSCRIPT
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Why 5:2 kills, cholesterol doesn't
and 98% of your time in the gym is wasted!
Sydney 2014
From Fat & Tired to Lean & Keen
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6 Simple Steps To Better Health
From Fat & Tired to Lean & Keen
1. Reduce Sugars and Sweet Things
(Don’t Eat Food That Comes In Boxes)
2. Eat only 2 or 3 Times A Day
3. Sleep Properly (7+ hours)
4. Get In The Sun (and Take Vitamin D)
5. Exercise Intensely & Quickly
6. Don’t Sit On Your Butt
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From Fat & Tired to Lean & Keen
W.W.M.A.D?
The Sniff Test
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Humans
Wide open grasslands – no food for apes.
Upright man – abandons the trees.Feet for running.
Hand free. Becomes a hunter.Access to meat – doubles brain size
From Fat & Tired to Lean & Keen
People 100,000 years ago were identical to us!
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Conclusions
Carbs were scarceNo cereals, beans, legumes
Needed fat to surviveAte seldom but well
Adapted not to eat regularly
From Fat & Tired to Lean & Keen
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Do we need carbs?
From Fat & Tired to Lean & Keen
Sniff Test #1: Reduce Sugars and Sweet Things
Sugar (Honey) is a poison
Honey is healthy right?
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Why 5:2 Kills
From Fat & Tired to Lean & Keen
Well… actually it doesn’t! It just makes you AGE faster.
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Is breakfast REALLY the
most important meal of the
day?
From Fat & Tired to Lean & Keen
Sniff Test #2: Eat only 2 or 3 Times A Day
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Do we really need to be active?
From Fat & Tired to Lean & Keen
Sniff Test #3: Exercise Intensely & Quickly
NY City Marathon
• Start at 19• Fastest at 28 • Keep running every year until you die.
When do you run the same speed as at 19?
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From Fat & Tired to Lean & Keen
You don’t stop running because you get old.
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Sniff Test #3: Exercise Intensely & Quickly
You get old because you stop running.
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From Fat & Tired to Lean & Keen
Exercise – Be Intense
Lack of sleep causes many ills.
Everyone should do resistance exercise!
Slow and heavy enough to keep reps 12 or less
You can use body weight at home:• Squats• Jumps• Push ups• Lift object over your head – one arm at a time
It Should Hurt! You're Not At The Movies.
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From Fat & Tired to Lean & Keen
Sniff Test #5: Sleep Properly (7+ hours a night)
Lack of sleep causes many ills.
RISKS:• Increased Heart Disease Risk• Diabetes• Premature Aging• Increased Risk of Dying From
Any Cause (SLEEP 2010)
EFFECTS:• Over Emotional• Think Slower
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From Fat & Tired to Lean & Keen
Sniff Test #5: Sleep Properly (7+ hours a night)Sleep Like A Baby
• Get Some Sun (&bright light)
• Do Some Exercise• Stop TV etc. 1
Hour Before Bed• Sleep In The Dark• Sleep Colder• Move Electric
Devices
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Don’t Be An Astronaut! (Joan Vernikos)
From Fat & Tired to Lean & Keen
Sniff Test #6: Stand Up!
Sitting is a health risk, even for people who exercise regularly.
• Interrupt the sit• Stand every 20 mins (don’t need to walk)• Exercise does not help
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From Fat & Tired to Lean & Keen
Food Choices – NOT OK
No Sugar No BreadNo Fruit (except berries)No Rice, Potato, Pasta, NoodlesNo Cereals, Oats, Oat BranNo Fruit JuiceNo Low Fat Milk or No Low Fat ProductsNo Sweetened or Fruit YoghurtNo Diet Drinks or Energy Drinks No Beer, Wine, Fizzy Alcoholic Drinks, CocktailsNo Crisps, Rice Cakes or CrackersNo Honey or Syrup
This is a high fat diet, we eat fat to replace sugars.It is NOT a high protein diet.
Protein
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From Fat & Tired to Lean & Keen
Food Choices - OK
A high fat diet, we eat fat to replace sugars.It is NOT a high protein diet.
Meat (eat all the fatty bits if you can)Fish/Seafood (any)Poultry – chicken, turkey, duck. Free range/organic preferred.
This is a high fat diet, we eat fat to replace sugars.It is NOT a high protein diet.
Protein
Green salads are encouraged Tomato, green vegetables, spinach/broccoli/celery
Avocado (eat plenty!), mushrooms, peppers, chillies, onions
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From Fat & Tired to Lean & Keen
Food Choices - OKDairyWhole eggs with no restriction – fry in butter, coconut oil or ghee. Cheese, cream, cream cheese, full cream yoghurt, butter
Protein
Nuts: Any nuts except peanuts and cashews
Oils: olive oil, coconut oil, flax seed oil (avoid vegetable oils and canola)
DrinksWater, tea and coffee with creamAlcohol small amount daily of any spirits (vodka, whiskey, gin etc. with water or ice – no mixers)
SnacksBiltong/Jerky with fat, nuts (as above), 85% dark chocolate
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From Fat & Tired to Lean & Keen
Avoid These!Protein
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From Fat & Tired to Lean & Keen
Avoid These!Protein
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6 Simple Steps To Better Health
From Fat & Tired to Lean & Keen
1. Reduce Sugars and Sweet Things
(Don’t Eat Food That Comes In Boxes)
2. Eat only 2 or 3 Times A Day
3. Sleep Properly (7+ hours)
4. Get In The Sun (and Take Vitamin D)
5. Exercise Intensely & Quickly
6. Don’t Sit On Your Butt