Eliminating Toxins and Nourishing the Body

Sleep, Sun, and Supplements

GETTING STARTED ON FIT4GOD

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

• Obesity

• Diabetes

• Heart disease

• Hypertension

• Stroke

• Cancer

• Cavities

• Periodontal disease

• Appendicitis

• Peptic ulcers

• Diverticulitis

• Gallstones

• Hemorrhoids

• Varicose veins

• Constipation

CONSEQUENCES OF PROCESSED FOOD

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

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

THE TOKELAU STORY IS COMMON

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• 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

1/3 to 2/3 of YOU Are Gluten

Intolerant!

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

Sleep, Sun, Supplements

FIT4GOD

PRINCIPLE # 1: GET QUALITY SLEEP

• Obesity• Diabetes• Fatty liver disease• Depression• Psychological illness• Systemic inflammation• Shrinking brain matter• High blood pressure• Increased mortality risk

Poor Sleep:

Without enough sleep, we all become tall two-year-olds. JoJo Jensen, Dirt Farmer Wisdom

PRINCIPLE # 1: GET QUALITY 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

Good Sleep:

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

• 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: GET SOME DAILY SUN

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

Do you see yourself in these success stories?

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, PRE-DIABETES, 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

Twenty Years: Sometimes Whole Food and Sometimes Processed Food. Which one do you think worked best with the way God designed me?

Age 18 Age 28 Age 31 Age 35 Age 36

128 lb 168 lb 128 lb 170 lb 133 lb

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