Sydney Decarb Lecture Aug 2014

Title: Why 5:2 kills, cholesterol doesn't and 98% of your time in the gym is wasted!

Part 1: 6 Simple Steps To Better Health

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 Day3. Sleep Properly (7+ hours)4. Get In The Sun (and Take Vitamin D)5. Exercise Intensely & Quickly6. Don’t Sit On Your Butt

The Sniff Test

Guiding Principle is based on a simple test, which asks what would my ancestors do? Which essentially acts as a test to sniff out nonsense. This test is abbreviated as W.W.M.A.D? Thus when a proposition is tested against the WWMAD it should quickly reveal the truth.

History of Humans – Split from apes about 6 million year. Humans gave up the trees and their grasping feet for tree climbing and too to the wide open grasslands, where there was no food for the apes who needed the trees and plentiful fruit to survive.

Man’s feet become adapted for running and with his hands free he become a hunter. Access to meat – doubles brain size and produces a predator who is the weakest physically, but the most deadly on the planet. Humans are born run and to endure dehydration better than any animal on the planet.

Dietary Conclusions of Human Evolution

- Carbs were scarce- No cereals, beans, legumes were able or available to be eaten - Needed fat to survive- Humans ate seldom but well- We are specifically adapted not to eat regularly (t survive periods without food)

1- Reduce Your Consumption of Sugars & Sweet Things

Do we really need carbs in our diet? No we don’t our ancestors had limited access to carbs and sugars. As a result our systems are not built to handle carbs in volume. Our base diet was meat and fat.

Coprolite (fossilized stool) samples from 50,000 years ago in Europe and more recently in North America prove this, because they contain little remnants on carbs. This shows that carbs were in scarce in many

ancestral societies. It also highlights why humans are best adapted to run on fats and NOT on carbs as so many medically trained specialists are taught.

Importantly ancient fruit was totally different to the modern high sugar fruit that humans have engineered over the past thousand years. Ancient fruit contained nowhere near the sugar (fructose) concentrations of modern fruit.

Honey is bad for your health and is simply liquid sugar. Avoid it.

We are chemically wired to seek the taste of sweet because sugars were so scarce in our ancient past.

Aside: 5:2 doesn’t really kill, it makes you age quicker. This is because on the non-fasting days the sugar intakes increase and thus so do the resultant AGE’s in the blood, which lead to faster aging of the tissues. You age quicker by eating more sugar.

A recipe for aging quicker is: Eat sugar and sweet stuff and sit on your bum.

2- Is Breakfast Really The Most Important Meal Of The Day?

This statement is a big lie, made up by the cereal companies to get more people to eat their “healthy” breakfast fare.

We were not meant to wake up and start eating. We had to find our food first and sometime this meant hours or even days between meals. Thus we are well adapted to not eating first thing in the morning, it has become a habit.

Most of us will reap health benefits by skipping breakfast a few days a week.

3- Do We Really Need To Be Active?

If think we do!

Look at all the runners in the history of the New York City Marathon. On average if a runner enters for the first time at the age of 19 and keeps entering for the rest of this life, the following will happen:

- Fastest time will be at age 28- Speed will then reduce by a small amount every year

The question: When will the runner be SLOWER than he was at 19 when he first started?

The answer will surprise you, its 64 years old!

This means that we are designed to run and that our old people are designed to run with us until at least in their sixtieth or seventieth decade.

So we all need to remain active as we get older.

Also intense exercise is better that long and slow. Make exercise short and hard. Don’t walk on treadmills in gym, push hard in intervals and make it count!

4- Get In The Sun

Despite all the cries about how bad the sun is for us, our ancestors lived their whole lives in the sun. They did not have extensive clothing or sun block. This means that we need sun exposure to remain healthy. Some possible effects of lack of sun include, osteoporosis, depression and breast cancer. Most of these are related to vitamin D deficiency.

Get and the sun when you can, skip the sunblock and supplement with vitamin D.

5- Sleep Properly

Lack of sleep causes many ills.

RISKS:

- Increased Heart Disease Risk- Diabetes- Premature Aging- Increased Risk of Dying From Any Cause (SLEEP 2010)

EFFECTS of lack of sleep:

- Over Emotional- Think Slower

To sleep properly at night try the following:

- Get Some Sun (&bright light) during the day- Do some exercise- Stop TV etc. 1 Hour before bed- Sleep in the dark- Sleep Colder don’t make yourself too warm- Move electric devices away from your bed and especially your head

6- Stand Up

Don’t sit for long periods it makes you age faster. Interrupt your sit every 20 or 30 mins by standing up. You don’t have to do any exercise or stretches, simply standing up will expose your muscles and bones to gravity and prevent aging.

Sitting is a health risk, even for people who exercise regularly.

Astronauts age 10 times faster in space because there systems don’t experience gravity. When you sit, you become an astronaut and age faster.

Stand Up!

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Food Choices