Good, Better & Best Nutrition Practices – Santa Barbara Family Chiropractic

so welcome to tonight’s workshop my name is dr. nikka Reza of Santa Barbara family chiropractic and good better best nutrition practices so if you’re here with us in the clinic thank you I appreciate if you’re here at home thank you for coming and tuning in I really appreciate your guys’s energy and time on this most important topic of nutrition and I’ve kind of geared this to range from novice maybe you’ve never even looked at the back of a nutrition label what’s the nutrition label all the way to maybe you’ve studied this stuff quite a bit and in the everywhere in between okay so I do these types of workshops I’m a chiropractor you guys didn’t know that what business do I have talking about nutrition well what I figured out and what I found over the course of my my time as a health care provider is that people who eat healthfully they heal faster they have less injuries and they have a better quality of life over a long range time period vegetable your minor is that pretty common sense right so the the goal of tonights workshop is to challenge you guys to challenge you guys to take action around your health specifically this nutrition piece of that puzzle and to get it also if you’ve already had some energy towards that to get a renewed determination okay so essentially challenging us because our culture is very reactionary oriented and so we want to get out of that reactionary into the proactive model down a different path that should be a pivot point in your nutritional life span where you’ve said oh yeah that made a big difference and now I’ve started down a different path or at least I’m getting more energy towards that okay so a personal story on this topic just to get us started and how this affects how i look at nutrition I haven’t told this in a long time and a workshop but when I was in my early 20 so about 15 years ago my grandmother grandma ebba she she was late 70s she started to have show signs of dementia and then full-blown Alzheimer’s so if if you guys have ever known someone who’s had that you know that you you start to lose him before you lose him and it’s a pretty tough tough situation and I remember this one time that I was up there visiting with my grandfather because she was no longer she needed 24-hour supervision or care so she essentially my grandfather or not and I went up to visit her and we were walking through the facilities which was a beautiful facility were outside and we went to go and sit down on this park bench and my grandpa who was a construction worker for 30-40 years I’m sorry I carpenter carpenter for 30-40 years he had he was tough as nails I mean this guy got blown up off a tire he had spikes go through his hands he lost an eye I mean this guy was tough and I remember him and I and my grandma and he sat down on this bench and he invited her you want to sit down next to him and he said I remember you even said he said come sit down next to your old man now he was kind of joking around him and she looked at him and she looks at the bench and she just said no because she looked at him as a stranger and you know she obviously didn’t know me as her as her grandson if she didn’t know her own husband of 50-plus years that was that was really painful to see this hardened guy this guy that was so tough tried to get his wife he was almost kind of pleading and it was it was just broke my heart when I saw that interaction what does that have to do with what we’re talking about tonight well research is linking the foods that we eat to chronic degenerative diseases like Alzheimer’s dementia cancers of all kinds oral many kinds and heart disease diabetes all of these things these chronic degenerative diseases are being linked to nutrition okay now we all do the best that we can with the information that we have regarding pretty much all topics and so my grandma did the best that she could okay but she was Danish she came from Denmark you guys have heard of a Danish before right she had a sweet tooth something fierce and she ate you know a lot of sweets she was a petite woman very small very but firecracker but she she I know that she didn’t eat as well as she could have if she had known what I know and that’s why I want to do this for you guys and help you guys understand truly the consequences of the food choices that you make every day because they can lead you down a better or worse path okay and we have to understand that food is bigger than wait you know weight is important and we have a lot of confidence and it can help if we lose a few pounds we definitely feel better more confident more able but but food is much bigger than that it literally powers it connects your brain it’s how you build your skin your eyes your digestive tract all of that is built through the foods that you choose okay so this is a really important

workshop and I’m really glad you guys made that so what we want to stop doing is being mechanistic okay the mechanistic is trying to take apart food into its nutrients vitamins calories servings all that I did that when I was younger when I was in my teens I was very mechanistic trying to figure out how to get ripped how to get shredded how to get yoked that’s what that was my goal back then I wanted to do that and and I kept trying to count calories and and add and take away and do this in that and what it led me down and inflamed in terms of systemic inflammation in a place where I hurt myself and this all came together in understanding foods role in my life as a holistic health care providers holistic person is when I found myself in my chiropractor’s office for the first time this was the first time that I went and I was having terrible low back pain terrible pain and I went into this this this chiropractor’s office it was a female chiropractor malkovich we had to practice together and she helped me get a 30,000 foot view she helped me understand how the body works because when I when I had my first appointment there and I gave her her my x-rays to look at and I had been to lots of different healthcare providers and she was looking at him I was probably like two minutes in the door not very long she’s looking at him she looks at me she looks at them and she’s she’s about to say something I know it’s going to be big and I’m like what is it what are you looking at what do you see you know and I had been to ortho cells like you’re probably gonna tell me about the rich Ritualist thesis down in my l5 that’s probably what you gonna tell me and she looks at me and she says do you have a lot of gas this is like two minutes into into that and I was like I was like okay lady I’m here for my back you know so again we talked about that mechanistic is like I was like um you know my back’s what hurts no yeah but uh but really what does that have to do with my spine you know that doesn’t bother me that much of my bother some other people but uh but uh yeah I and what I what she taught me and what I what I soon learned it is all connected everything the foods we eat our spine our exercise patterns it’s all connected she helped me understand that the the injury to my spine was irritating a nerve that fed into my digestive tract and so it was irritated and it wasn’t digesting foods properly so there was a lot of air and in turn when you have a lot of air in your abdomen it turns off musculature so you can’t tighten it your core like you should and so you leave yourself more susceptible to injuring your back so I was on this vicious cycle where I wasn’t eating the right foods I had to look subluxation a problem in my spine which is causing nerve irritation and it was this cycle that that was the first time I had this aha like oh you mean like it’s all all of it like if you can’t just look at your wrist or your back or your stomach or your digestion or your brain or all of it it’s all connected and so what I want to do for you tonight is blur the lines help you to understand that you are incredible ecosystem of cells that are working together to achieve harmony all the time and it’s just we have to put energy into all these categories and nutrition is a big one you can see that poster there on the right-hand side think how you manage your stress well have you ever had an upset stomach from how you think have you guys ever had lost your appetite from stress totally interconnected there the foods you you you choose are obviously and that’s what we’re going to get to in just a few minutes here movement patterns how you exercise are doing exercise your foundation your spine your nervous system it’s all connected okay so if you are eating the best possible foods after we go over tonight and you go home and you just eat this way for the rest of your life it’s perfect if you’re not working on your stress your spine your movement patterns you’re still not going to get the most out of that food do you understand what I’m saying so you got to look at it holistically okay I’m going to bring it together here this is this took me like an hour this slide so pay attention okay your nutrition has three parts ingestion what you choose to eat digestion and absorption how your body breaks down that food and then using that food as energy okay now check this out your nervous system impacts all of those you get to decide what you’re going to eat through your nervous system but it also has a big role in how your digestion works and how you use that exercise affects your nervous system which affects your digestive and absorption and your utilization if you’re not exercising on a regular basis you literally can’t use your food as well it won’t go through you as fast it’ll store up you’ll bioaccumulate more toxins so exercise is a vital component to having proper healthy nutrition digestion absorption stress affects well stress affects everything okay nervous system affects affects your stress which affects your exercises which your stress can affect your nervous system which can affect your stress which can your spine affects your nervous system which respect affects your nervous system your spine if I didn’t say that I’m saying lots of things and then we have at the

bottom attitude sleep community spirituality what are we describing you get that fancy graphic right there lifestyle that’s right I learned how to do that so it’s your lifestyle so all of this stuff is super interconnected okay I’m beating this in because this is important it all matters okay now we get to talk about what do we eat okay this is from John Durant’s book which is awesome so I read hundreds of these books for nutrition and this one really influenced me recently so this is cool Michael Michael story so Michael was a medical curiosity though his case started out commonly enough born in Chicago he moved to Cleveland when he was young as Michael drifted in the middle age he became increasingly overweight yet showed no interest in changing his habits okay but after a close friend died of a heart attack he was compelled to visit the doctor’s office for a checkup the results from a standard blood tests revealed a slew of bad but unsurprising news high blood pressure elevated cholesterol high triglycerides a cardiac ultrasound showed signs of left ventricular hypertrophy a thickening of the heart muscle and an indicator for heart disease the doctor did what most doctors would do for someone with these symptoms she put Michael on to blood pressure medications karva dial all and a beta blocker and lisinopril an ACE inhibitor while looking into ways to change his lifestyle yet when the doctor began to probe for the typical culprits she came up short Michael did not smoke he did not drink he didn’t need any of the fatty foods that are widely blamed for obesity and heart disease in fact Michael was a vegan red meat wasn’t even on the menu no soda either a typical meal was a salad some fruit a few fiber bars fortified with nutrients vitamins and minerals if most doctors heard an overweight patient with a heart disease claim to eat the way that Michael did they’d start quoting house m.d everybody lies okay other common culprits included a lack of exercise bad genetics and bad genetics Michael wasn’t exactly an exercise buff he never went to the gym but on the other hand he walked everywhere he needed to go maybe Michael was just unlucky and had bad genes why is this in a storybook because michael is actually mikkola he’s a western lowland gorilla in the cleveland metroparks zoo did you guys know that the number one killer for gorillas in captivity is heart disease similar to the number one killer of humans in captivity heart disease Erlin liqueur called us called humanity zoo humans okay so on top of this on top of his overweight and heart disease he also had developed both of them this is be back on the left McCollough on the right he had also developed impulsive control disorders he was they were both pulling out their hair to the point of baldness in certain areas and food regurgitation have you guys ever seen that on youtube well apparently a lot of gorillas held in captivity will will regurgitate their food over and over and over after a meal about five to six times yeah and they r ee tit regurgitate really rehearsed it right it’s kind of gross really girls I guess not kind of yeah you don’t need to make that word smaller all right so gorillas live on average they can live to their 40s and 50s okay in the 1850s gorillas were only making it in zoos six months six months was their life expectancy once they entered a zoo in the mid 1800s and on their diet dietary plan was things like alcohol and candy okay in the 70s a guy wrote a book yeah this is crazy right a guy wrote a book named Dawn cousins and he went around the world and checked out different zoos and he talked about gorillas different diets and different places and he said that interestingly enough the Italian gorillas like to have their morning tea with biscuits and the Texan gorillas like horse meat and jello okay so what I’m saying here is that human beings don’t have any business telling a gorilla what to eat okay if we want to find out what a gorilla should eat what should we do look at nature right right exactly so where’s he going to go with this okay let’s keep playing this game oh by the way what they did to fix that their their dietary habits they’re impulsive control disorder their weight gain their heart disease is that they went to nature they found out what gorillas

should be eating in the wild and they mimic to that diet they ended up eating twice the amount of calories per that’s what the wild was twice the amount of calories and over three months by eating a natural based diet what gorillas are supposed to eat he lost 70 pounds his blood markers changed she stopped vomiting up his food and eating it again he got better he got healthier because he found out we found out what to feed them okay so continue this madness here this is silly questions but what should that creature there which is a heavy q what should that cow eat there you go see okay what about this one meat all right what about this one okay so this is where you know this is what the reason that I like Paleolithic as a nutritional recommendation which we’re going to talk a lot about today is because it offers a reference standard just like wild gorillas offer a reference standard for gorillas diet wild humans offer a reference standard for us okay and if we eat like wild humans ate then we should be healthy does that make sense that’s why I like paleo because it makes sense okay so anthropologist and some nutritionists have long recognized that the diets of Paleolithic hunter-gatherer represents a reference standard for modern human nutrition okay and a way to protect yourself against Western disease okay if you want to be rich who do you study rich people are poor people rich people right if you want to have a good golf swing you should say someone with a good golf swing if you want have a good marriage don’t study that guy steady steady I’m sorry steady someone with a good marriage right this is simple so we’re trying to study people that are healthy and eat like them because it’s much easier to mop to model something like that so hunter-gatherers versus agriculture okay so this is pretty wild but if you take a human being and feed them foods that you would find in nature that are hunted and gathered they get healthier when you feed them with foods that are farmed or processed they get less healthy this is clear throughout anthropological anthropological data this is a really cool and interesting case because they found bones of what we call Neolithic new farmers in the same region that they found hunter-gatherer bones just about 4,500 years difference so the same oh it’s the Ohio River Valley in Ohio but the head so 5,000 years ago hunter-gatherer bones 500 years ago farmer bones got it okay this is what they found hunter-gatherers were six inches taller hunter-gatherers had almost zero cavities whereas agriculturalists had seven per person hunter-gatherers had much lower infant mortality rates they had less infectious disease and bone malformations they had no iron calcium protein deficiencies which was common to the agriculturalists DNA evidence shows that genetically humans have hardly changed at all in the last forty thousand years we could take us and go back for two thousand years and trade it out and theoretically would have the same obviously they would be more well adapted to that stuff since we hunt very well and all that stuff but essentially the people haven’t changed okay and this to help you put this in perspective okay how long have we been farming versus how long did we hunt and gather if we were standing on the 0 yard line we could pretend that that’s where humanity came on the scene at the 5 the 10 to 15 to 20 the 25 30 45 50 55 60 65 70 75 80 85 90 he could go all the way 95 99.5 yards of that is where we were hunting and gathering only the last half yard in terms of the history of human beings have we been farming okay so even though it seems like it’s the norm it’s not what we’re bodies are used to what we’re evolved or created for was a lifestyle completely different than what we are now okay in the last five inches of that mean picture yourself standing on a football field and looking you’re on the 99.5 and looking that way all of that distance we’ve been doing it one way and then we switched in the last 5,000 to 10,000 years and then the last five inches about yay big that’s when we started having what we call the norm you know like internet TV hungry man dinners that kind of stuff the things that we know that exists now being able to drive through a drive-through that’s the norm right that’s been going on forever no five inches of that time period okay usually about this time people are thinking well what about life span if they’re so healthy how come then they all died when they were like 14 or 17 or something like that okay let me ask you guys do you guys can you gather so Paleolithic just the word itself means

Old Stone Age it’s anything from two million years to about 10,000 years all hunting and gathering can you guess what the average life expectancy was for a hunter-gatherer throw out some numbers people 35 what else we got 40 130 okay okay anybody else 1660 you guys are out there okay 33 okay now picture a world where you camped all the time without the luxuries of a tent and you know modern day except this is that’s Paleolithic so it was a very different world it was very hard living okay what about when we entered into the farming era Neolithic what do you think our lifespan was then 65 65 anybody else 35 low 50s low 50s 20 I dropped considerably from Paleolithic to when we started farming we traded you know we traded a healthier way of life for stability culture being able to have music and all these kinds of things that we know now able to do because of having centralized food production but we traded a lifespan there was a lot more infectious diseases and a lot more nutritional deficiencies and now worldwide we’ve increased that back up to 75 or 60 67 worldwide I think in the u.s. is about 75 so what recaptured from 20 to 30 3 and above has really been two major things we’ve recovered it through sanitation so we don’t go to the bathroom where we live where the neolithic period they didn’t know that a lot of times unfortunately and refrigeration so that’s number one those are the two big ones and then trauma care when you look at the math which i think i have on this next slide here the top is Paleolithic and it says here 33 years was their average life expectancy but if a hunter-gatherer made it to 15 years old they could expect about 55 year lifespan the first 10 years were very dangerous okay other things would need us you know we didn’t have it as good as you can see through here Rome classical Rome is 20 to 30 age life expectancy and it’s pretty much 20 the the medieval times we were down in the teens it’s brutal at that point but we’d see differently though is hunter-gatherers that live past 60 don’t suffer from the neuro degeneration the the degenerative chronic diseases we are we are known okay Weston a price this is a guy who dentist he traveled around the world checking out different populations that were hunter-gatherers and what he found this was in the 20s and 30s so they had beautiful teeth no cavities they had arches that were huge they could fit all their teeth in even their wisdom teeth because they chewed stuff that wasn’t processed so their jaws got bigger and stronger and they could fit all that he was concerned as to why we were all getting crooked in cavities and all that and what we found is it eight completely different from the land so you are what you eat and this is a document here that says essentially paleo versus United States intake of vitamins and nutrients where paleo hunter-gatherers typically take in about 6 times 3 to 10 times more vitamins and minerals so what didn’t they eat that we eat a lot of this is a graph of how we eat and that’s a cool graph from mark sisson his primal blueprint but you can see they ate vegetables fruits meat fish fowl eggs nuts and seeds herbs spices and honey what we eat is all this white stuff wasn’t even around it wasn’t available so refined grant refined sugars vegetable oils grains and dairy grains to some degree very small but not substantial no dairy whatsoever imagine trying to wrestle a large Arak this is a huge cow with horns you’re like I’m gonna milk you let’s do this it’s not worth it right you’re not going to go do that so they didn’t they didn’t drink much dairy all right so but you can see here refined all of those things that we’re not even available back then comprises about 71 percent of the United States average diet okay now what they ate a lot more of was this day a lot more animals okay in fact when you do a reference study of all contemporary hunter-gatherer societies more than half of their calories came from animals okay animals that’s calorically not volume wise volume wise was plants so they ate a lot more plants but the calories were from animals because fat and meat and organs make a lot more calories now which do you think they ate obviously right the ones on the left okay so why this slide is here is because it makes a

huge impact as to what kind of meat you eat okay if you can imagine are these cows I don’t know if you guys can see this but there’s a lot of cows here and that back in the distance is probably another hundred thousand so a lot of cows that they crammed in there versus a grass-fed farm in Massachusetts that I checked out you can see which which looks happier right okay so happier healthier animals are healthier and they make you healthier if you eat them sicker stressed-out animals make you sicker if you eat them so what’s good for you is also good for them so farming practices so volume-wise make so obviously I mean they’re very colorful right but it’s Nutella and goldfish and a whole bunch of processed foods not hard to chew right versus this we have all different colors of different vegetables so that that was the volume a lot of plants and a lot of animals house made of so what you eat builds your body we talked about my grandma talked about that it’s true for your house if you use high quality materials to build your house you’re going to have an awesome product if you use terrible quality materials to build your house you’re not going to want to live there it’s the same thing for you but it’s not gonna last as long even if it looks nice but you use cheap stuffs not gonna last as long you guys see what I’m saying same thing for your foods okay but where’s the grains in the dairy they make up a lot of big portion of my plate or my pyramid yeah this question always comes up so we have to address this what a grain is you have to understand that certain plants have have a symptom biotic a synergistic relationship with human beings it’s like a I’ll give you a little if you do this for me it’s kind of like a given win-win you know this is good like an avocado plant tree that is a win-win it’s like if you here here’s a deal humans if if I give you some nutrients and some good stuff and some tastiness will you take my progeny my kid and plant that somewhere that I can can’t can’t go because I’m stuck here you guys just want to say in this synergistic relationship there it’s it’s a win-win and it’s good avocados are delicious right other plants we eat things that they don’t want to see it namely their kids okay so I want you to think about this because it makes it real simple a wheat kernel wheat grain right there oats barley sorghum a lot stuff is the actual genetic potential of that plant it’s their kids there spring it’s not a win-win we’re going to like we’re going to eat your kids what are going to do about it right well they do stuff about it okay so it’s just that it’s not it’s not horns like a like when you’re trying to eat a cow or whatever it doesn’t fight back it fights back chemically okay so this is like a kernel here week that’s the right term there so you got an outer brand and endosperm and a germ so that’s actually what turns into the wheat kid whatever you want to call you that’s that’s the technical term all right so bran the whole stuff we’d say whole week is good whole grains are good brand is where the plant puts a lot of things to protect itself namely phytates lectins and protease inhibitors which we’re going to talk about in a second but they’re working to punch holes in your intestines and break your intestines apart even if you don’t feel it they do it and they’re fighting back they’re just doing it chemically okay so they’re they’re saying quit eat me that’s really the gist stick which we’re going to come back to when we talk about the contestants here in just a minute but a lot of times when I say stop eating grains people say well what about fiber okay well this shows pretty clearly on a thousand calorie basis we have refined cereals coming in at six grams we have whole grains cereals coming in at 24 grams of fiber we have fruits at 41 and if you eat the same amount of calories and vegetables you get 185 grams of fiber so vegetables have way more fiber than any hole or unhold grain okay anti-nutrients in you so those three things that I listed just a minute ago that are contained in the bran or the outer portion that does chemical warfare phytate lectin and protease inhibitors phytate binds to minerals so that we can’t have them okay so that’s why our agriculturalists ancestors when we shifted from hunting and gathering to farming we got shorter by six inches I mean if you look at the have you ever been if you’ve been to Europe medieval Europe you looked at some of the castles and stuff some of the doors are this tall you ever seen that it’s because they were living off of a few starchy crops that had hardly any minerals and what they did have that a lot of wheat and you know barley oats those types of things they were bind so they couldn’t even access the nutrients so when we’re living heavily off of that stuff we have poor development okay osteoporosis infections slow healing all that comes from phytate

okay lectins are big bad things that poke holes in your intestines like gluten that’s that’s the biggest baddest lectin but all all grains have it and they’re poking holes in your intestines and which can create all kinds of inflammation and autoimmune disorders things like ms things like psoriasis and the list goes on allergies to protease inhibitors that’s something to stop our digestion from breaking apart proteins so you again you don’t allow for the use of the proteins and worse yet when we have a leaky gut created through the lectins poking holes in our guts that allows for the autoimmune cascade so this is a oh yeah so this isn’t Loren Cordain book book when we talk about dairy which we will in a minute anybody under the age of three should not have any dairy period okay which we’ll get to why it just causes a lot of autoimmune problems especially like diabetes type 1 which you’re stuck on insulin for the rest of your life okay this is your intestines okay I want you to understand grains and how it translates to allergies and autoimmune disorders okay so here’s a I’m going to need to draw zero perfect okay just so we can see this in action okay so we’ve got the cross section of your GI tract so foods coming in this way okay so this isn’t exactly how it looks all right but you have this covering here okay and you got like lots of white blood cells lots of things to try to protect because this is open airway open ways from the outside world into your digestive tract okay so when you eat something this is where it goes you know stomach and it gets down here gets broken down and then it’s absorbed through this wall for very complex mechanisms that happen that we don’t need to go into but one at a time so if you eat like a piece of meat it’s broken down into amino acids individual amino acids and then they’re absorbed okay now if you eat or gluten or something wheat-based a grain-based what happens is you get these lectins we’ll put L here they try to punch they don’t try to do they punch a hole here okay if you eat it on a regular basis you know it’s going to punch lots of holes if you only did every now and then your body can usually deal with it depends on how often is also the insult happening so when they punch a hole like this rather than the individual amino acids getting through we have big proteins that are able to pass through this and when they get through your body mounts an attack okay because it’s not supposed to have a big protein it’s just supposed to have amino acids it’s like hey what’s this thing let’s get it so it mounts an attack and some proteins from dairy some proteins from chicken some protein doesn’t matter where the protein is but sometimes proteins look similar to other parts of proteins in our body so for example with diabetes if the protein gets there that similarly looks like our pancreas then you have a white blood cell that attacks this and then gets confused and attacks your pancreas and if that happens enough you lose your pancreas in terms of the ability to produce insulin and then you’re diabetic type 1 insulins forever you guys understand that that makes sense to some degree same thing if it’s a protein that makes it looks similar to the she’s on your nerves then your white blood cells can attack that and you could end up with multiple sclerosis not only do that you get inflammation there as well so grains mess you up okay even if you don’t feel it at the time they’re doing it okay if you sprout them you can get away with it more often because that deactivates a lot of things any questions on that so far okay I’m trying to make this simple as possible here we go we’re going into so allergies also that’s how you get food allergies a lot of times you have a hole open there it’s a bit of chicken or bit avocado gets through there that hasn’t been digested fully because of protease inhibitors they stop that it gets in there your body mounts an attack and now you’re allergic to avocado and chicken or whatever it is because stuff got through that wasn’t supposed to get through because grains are busting holes in there the whole will stay there for a while if you stop eating grains it can heal but if you keep eating them and really you need to keep eating them every 10 days if you’re eating grains closer together than 10 days 10 to 14 days they can’t your stomach you can’t heal sex means it means that they you know even if you’ll only cheat once a week that’s keeping those holes open okay so moving on why do animals drink milk why do animals drink milk to grow that’s perfect to go from that little cow to that big cow okay so if you have

goals around growing if you have goals around gaining weight then by all means keep drinking lots and lots of milk real world right here we got that guy back there this is one hundred percent breastfed Bennett day for Bennett day 100 look at that monster that is this that’s my arm same distance look at that big we can’t even fit that says his head is almost as big as that he’s doubled his weight in like three months listen I was like January so October to January all he’s on is milk ok so milk has lots of sugar in it which helps us to grow it also has lots of hormones which helps us to grow ok so cow’s milk is designed for cows to help them do that ok so if you’re on the football team and you want to that’s the right thing for you maybe ok but most of us aren’t trying to do what Bennett just did ok any questions on that ok not only that but there’s a lot of proteins that with this can cause problems autoimmune big time especially under the age of 3 because they’re human beings are born with a leaky gut so that mom’s milk can go through and some of the immune protectors those big proteins need to go through that’s how he fights disease when he doesn’t have much of an immune system so Jen gets exposed to the same things her body makes the immune and it goes right through his leaky gut that’s brilliantly designed but by six months to a year it starts to close up but it’s still open and if you’re given cow’s milk then it’s open to cow’s milk whatever that cow was making for your baby does that make sense the stopping of breastfeeding till the age of three well i would i would suggest that they stop drinking milk period that would be a one one goal of mine cow’s milk right cow’s milk and if they’re going to drink cow’s milk it would have to be whole Pat non pasteurized we don’t want to have the stuff that gets heated up super high and killed the reason they pasteurized milk is because they remember the picture of all those cows they don’t treat cows very well and so they’re unhealthy and so they get sick and they have all kinds of mastitis and pus and bacteria in the milk so instead of treating the cows nice and making them healthy they just nuke the milk kill everything in it including the nutritional value okay water coconut water kombucha Makka mucha I don’t know not at 39 cancel that cancel that one no kombucha but water what’s that t that’s right better than what they used to do right okay did you guys know that a dairy cow and industrial dairy cow lives to about three dairy cows lifespan 30 15 to 30 but an industrial dairy cow three they treat those cows real well right so also how we vote is through purchases if we buy you know milk that comes from cows that are being beat up all the time then we’ll keep having cows that are beat up if we buy them from healthy grass fed you can get the whole at the farmers market you get whole raw dairy which is delicious you can get that from Lassen’s may be lazy acres alright so what’s eat five food groups redefined this is a great quote from Michael Pollan in defense of food eat food not too much mostly plants okay so volume wise so number one we want to eat lots and lots of vegetables best local and organic meat we want to eat wild game if possible that’s what our ancestors ate exclusively that was it wild game it’s all it was available beef organic pastured so that means grass-fed you want to look for a hundred percent not finished that means that they can just give them a little deGrasse at the end call it a day poultry eggs past your free range so healthy chickens again same principle for all animals fruit nuts seeds local raw organic consult it if perfect if possible five years ago no now they’re doing a better job of farming with good they’re like looking in to see what two fish eat and fish feeding them that five years ago when they started your kind of went into it they’re just feed them whatever usually corn and soy corn and soy that’s not what fishy do they ever have which would fish ever caught your corn where where is that possible right or yeah edamame right same thing for cows they feed industrial cows corn and soy what are the cow eat grass we did that game right I mean come on that’s just because it corn and soy helps cows get fat real quick okay so that’s also

why we don’t want to eat corn and soy so what do we eat okay so this is the kind of stuff that when you start doing paleo there are tons of recipe books there are tons of different cookbooks out there and experimentation is fun you know we have a slow cooker chicken soup Jen made that and took that beautiful picture we have grass-fed burgers lettuce tomato pickle avocado sweet potato fries and this color for medley of bacon and Brussels stuffed chicken breasts okay sounds delicious right yeah it is delicious we didn’t change in eating like tasty for not tasty it’s still it’s probably tastier and you feel better you don’t feel like well after a big plate of pasta you know what about Breakfast let’s not forget that oh we got that chicken stoop again that’s that’s right chicken soup for breakfast and but we did spruce we sproot it no we spruced it up with a green shake okay so we do a lot of smoothies smoothies just have vegetables some sort of healthy fat some mixed berries or fruit to make it palatable and then that’s usually we got a recipe we can get to you usually olive oil or coconut oil or avocados okay or rags got to be healthy exile all right performance eating so a couple of quick tips here on performance eating if you’re athletic this the cool thing about this is that if you’re eating for health it covers it you know unless you’re a specific sports specific endurance person eating this manner will help you have better gains in the gym okay in terms of performance you end up shifting when you eat more of like our ancestors you end up shifting into ketosis or keep ketogenesis which is really a fat-burning state so your your cells start to shift over from burning primarily glucose and sugars which are in breads and pastas and chips and all the stuff that we showed on that slide towards fat and it’s pretty amazing it takes about 10 days 10 to 15 days for your cellular machinery to shift over to fat ketone bodies and so during that period of time if you guys are going to take this on wholeheartedly rather than gradually just expect a drop in your energy you may be a little grumpy because you’re not used to the blood sugar was funny in that story about mekole oh the first week that they shifted them from the fiber bar to the the plant-based they got all p owed they were like whatever upset they’re like I want my sugar you know my fiber bar had all that tasty carbohydrates in it it said they got cranky they didn’t know what was going on and then after another couple days they were like oh feel better than every oh so it was free funny you’ll do that too so be prepared little drop in performance little drop in energy but when you’re in ketogenesis ketone bodies actually protect your muscle mass so if you don’t have enough food you don’t just chew up your muscles to make sugar because that’s where we are when we’re eating carbohydrates on a regular basis in rice and Austin all that that we burn sugar all the time and then we would drop that sugar your body’s like whoa what’s going on no sugar here so it starts to burn your muscle and you get weaker immediately but when you’re on this type of diet style you protect your muscle and you only you’re only burning fat if you lose a meal you keep burning fat because we got lots of fat even like thin people can still burn like a month’s worth of food just from their body fat it’s pretty cool and it’s also common is it just kind of ties it in when you’re hunting and gathering you can’t always guarantee your meals so if you miss a meal and you also all of a sudden start to head to chew up your your your muscles to that wouldn’t work very well because then you’ll be tired you can go chase this thing that you need to go to eat right so it’s pretty genius oh i should say this so mark sisson has some good recommendations 50 to 100 carbs a day some under 100 keeps you in that ketogenic okay various based on size play around that if you get kind of woozy bump up the car behind just a little bit under 150 is definitely a reasonable goal if you want to count otherwise just eat foods from the categories of vegetables fruits and meats and you’re pretty much good to get that pre and post-workout you want to eat fat and protein before at least an hour or more before it’s going to be person dependent because I take about two hours to digest my food so I try to do that two hours before carbohydrates will insulin spike you and leave you at a not accessible to your energy as well and then post workout you want to have carbs and protein directly immediately like in the car ready for you if you could under 30 minutes for sure and that will help you recover faster and be ready for your next workout quicker and then endurance so if you are an endurance athlete and you like to do things that are one and a half hours or more that’s not necessarily the healthiest exercise from what the research is pointed to because it does cause some inflammation in our body but it also means that you’re going to probably have to experiment with this diet because our ancestors they walked a lot and they sprinted and and tried to hunt stuff but they didn’t do like a lot

of like medium intensity heart rate up for a long time you might have to add some carbohydrates like oatmeal or something like that just or tubers lots of potatoes things like that like after a workout it would be like a sweet potato it’s already been cooked like that that’d be a good one and maybe a piece of chicken here turkey before would be maybe some nuts some macadamia nuts if you guys aren’t you macadamia nuts I strongly suggest you macadamia nuts they’re delicious oh man they’re like little balls of butter that’s crazy oh yeah you can eat butter lots of butter go for it just try to get grass-fed butter more fat fat when we eat fat we lose fat when we eat sugar carbohydrates we gain fat it’s hormonal e so it matters more you know I told you that the gorillas ate twice as many calories but still lost weight has to do with hormones carbohydrates trigger hormones to tell us to store excess weight store store store so 50 grams of sugar is different than 50 grams of fat how it impacts you monali all that time I told you my was trying to get ripped and all that stuff I was cutting out fat i was eating you know by the pyramid i was doing everything perfect I never saw any ABS ever I was like mine and I’ll say where are they you know there and as soon as I made this switch they started to surface it’s cool it only took a couple weeks it was pretty awesome all right a couple of supplement discussions there’s only four supplements that i recommend based on the research that I’ve found that I think that is good really pertinent okay so I call it a dangerous deficiency omega-3 fatty acids if you’re not supplementing with some sort of healthy fish oil you’re leaving yourself chance for inflammation okay so inflammation causes chronic disease so this is essentially when you think of protein to your biceps or your muscles and you think of calcium to your bones omega-3 fatty acids is to your nervous system your brain healthy it’s really a potent thing and it should be we should take more of it we should have more of it wild game it’s hard to make the balance okay so that’s a good question if you’re eating a lot of wild game wild caught salmon cold cold fish cold water fish that’s another one flaxseeds have it but they don’t have the same they don’t have the same type so there’s different types of omega-3s and the that’s a biochemistry question that we’d have to get into afterwards because not everybody would care about the answer to that but yeah I’m sorry to assume uh but anyway so that would probably have the right kind because it’s from an animal or a fish or whatever krill is okay okay next would be probiotics okay you can get this from food as well like kimchi or sauerkraut or water kefir which we had an awesome demo here this last week but probiotics I like the easy analogy of the Yankees versus the socks okay red sox-yankees let’s say let’s pretend we’re all Sox fan because I came here from Boston and all of those chairs right there that are you guys are sitting in is like spaces on your intestines because your intestines are lined with bacteria they got all these little chairs for bacterias which are sucks for the Red Sox fans okay now if a Red Sox fan German that sumers is is sitting there and a Yankee fan who’s coming along who’s like I want to root for the Yankees well they can’t sit there because Marissa is sitting there okay so we want to make sure that we have lots of good bacteria otherwise bad bacteria will sit there and they cause all kinds of problems you guys get that analogy there okay try to make it easier all right so you can get that from actually taking like a capsule of probiotic which has the organisms in there or you can do it to your kimchi and sauerkraut water kefir kombucha there we go that’s okay but yeah it really improves immune system big-time your guts are where most of your immune system lies and outcompetes the bad bacteria produces important vitamins minerals no there we go just brew it dangerous deficiency number three vitamin D it’s crazy to be talking about this in Southern California but we are deficient in vitamin D here too because we have constructed these non paleo like office buildings we there’s terrible lights that I’m working on but we’re inside of most of the day you know and so we don’t get access to the Sun which is how we can create vitamin D from our skin which is pretty amazing but if you look at this stats here that forty percent of Americans are deficient in vitamin D vitamin D cancers were responsible for half of the cancer deaths in 2007 oh yeah so windows or glass glass and clouds block some of what we need there and sunscreen too so

if you’re going to be out on the beach try to get some Sun before you put the sunscreen on same for the kids get a little bit Sun before you put that on like 5 10 15 20 25 minutes whatever you can tolerate best to build up a tan base don’t burn that’s not what we’re saying and also it can cause chronic pain colds flus big time so this time of year when we have lots of colds and flus going around making sure that you’re out in the Sun or you’re taking vitamin D on a regular basis it’s about 5,000 IU’s for someone 200 pounds so probably half of that 400 pounds something in there I’ve got a handout if you guys want to look at that okay this one I call a deficiency not a dangerous deficiency other people might disagree but a whole food vitamin if you’re eating really clean and you’re doing all you can there you know you might be it’s up to you but there are some definite changes in the soil since the last 50 years how we farm techniques there we’ve depleted a lot of them so there’s it’s a way to fill in the gaps there if you’re doing smoothies are juicing that can cover it too but make sure you’re not taking any synthetic vitamins yeah nothing synthetic man-made okay if it’s a vitamin it’s got to be whole food based meaning not that it came from whole foods but that it’s me they have decent stuff too but that it’s actually they take oranges and they and there you go you take that versus we’ve you know created something in this Frankenstein lab and you should take this because it has seven billion trillion zillion of what this little capsule your only or your whole food stuff only has a little bit we have a billion of that it’s like well yeah but its fake and they show sir I went on a tangent there but research they increased death cancer heart disease birth defects from synthetic vitamins yes yeah yeah yeah that’s pretty much it you look at the back and you would understand most of the ingredients if not always yeah yeah what about it yeah yeah they’re all important but if you need if you eat like lots of vegetables and seafood and meat you get them all yeah yeah get them all so but yeah if you’re going to take a whole food base make sure that’s from a good source I have this up here because this is my favorite brand but this isn’t the only brand at some point we will sell all these to make it easier for our clients but we don’t yet we do sell the omega-3s but this is vitamin D a whole food suit and then a probiotic one last idea on eating sometimes this might be crazy but it is okay to skip it okay so there’s a lot of research coming out there about fasting intermittent periodic fasting or you miss meals okay and our culture we don’t do that very often but there’s some real benefits to a lot of things in in our body when we hit this 15 to 17 hour range without food hey your body goes into this ad it’s called autophagy where it sells start to get this signal saying hey we’re on a scarcity let’s start instead of growing instead of producing and making new cells and going through mitosis let’s clean up our own cell right now let’s debride it let’s get rid of stuff let’s eat up this everything that we can and so you end up clearing out and cleaning out and you end up healthier for missing meals occasionally so on that topic a lot of people will say you know prayer helps with that probably because it’s uncomfortable to not have food yeah uh but just practicing that I do it about twice a month well I’ll do that on it and I’m usually pretty hungry I’ll go I’ll eat dinner we then I skip that and I go until like one the next day so it’s about 16 17 hours just something to try out there’s a lot of research on key mo therapy as when people fast during chemotherapy they don’t feel this the negative consequences of that as much because they the body slows the reproduction of cells so it doesn’t pop cause as much damage to everything it’s pretty pretty pressing 8515 rule so when you’re starting this journey there’s two two types of people which is very similar to me and my wife I’m someone who learns things and then slowly incorporates over time like I’ll try this out and I’ll keep that and I’ll try this out and I’ll keep that so I didn’t go from like average American paleo I didn’t do that I just kind of eased into it over a five to seven year span where each year i was getting healthier and healthier and healthier my wife is different she learned stuff and when she learns that she can’t not do it so everybody’s different and she’s like okay yeah it doesn’t mean she’s a hundred percent by any means but she’s she’s you know we try to follow this rule of eighty-five percent sometimes if

you talk to us we’re closer to 95 or 98 and sometimes we’re closer to 80 depends on the season watch out for that Christmas season that’s tough the holiday parties so progression not perfection you know even if you eat just more vegetables tomorrow that’s progression less processed food that’s progression so all that stuff adds up over time remember where you came from celebrate the victories you have a handout for you which shows good better and best so this is kind of bringing it all together good would be you know lots of water fresh fiber first that’s a fruit or vegetable healthy fats omega-3s were increasing these things trying to get more of those into our life and psychologically behavioral human beings do better with adding good stuff in versus removing bad stuff you know if I say no more cake ever you’re like I hate you i’m out of here right but or whatever it is you know everybody has their advice but if i say more carrots you’re like i can do that no problem a little few more carrots you know it’s not a big deal so psychologically if we add more good stuff in eventually you the bad stuff that’s my that’s a sneaky sneaky way to trick yourself so fresh driver first is awesome if you just try to eat an apple celery carrot stick before you eat something else omega-3s get them take them probiotics ferment something vitamin D sunshine add smoothies five ingredients or less so read the packages if it is in a package already it’s processed most of the time unless it’s from Trader Joe’s and then it’s just vegetables they put them all in packages I don’t know why but you should you should you should look at the back and if it has more than five ingredients and you can’t understand them you know the ones that have like you guys would probably know what they mean oh but they’re like this long and you’re like I don’t have to say that probably not food yeah it’s problem probably after decreased dairy green dairy grains and beans beans are very similar to the genetic potential for that plant so they don’t want you to eat them eat it and decrease processed food beans they have protein in soda grains but there’s still the beam the bean plant whatever that is it does it doesn’t want you to eat its kids lentils lentils are your little children for that lentil plant okay think about it you’re eating their kids and they don’t like it so they infuse that with chemical warfare against your guts okay I didn’t make the rules no look at me that way that’s a good question huh so and that also goes for nuts and seeds too that’s a good question so what we find is it when certain plants or animals tend to incorporate more of a shell or more of a physical barrier they have less of a chemical barrier but if you have autoimmune disorders or if you’re already allergies and certain like that eggs can be a problem Sokka nutso concedes because they are you know an animal doesn’t pose most people are not allergic or have any issues eating animals you know whether or not philosophically but because they have physical barriers they run away from me that’s the they don’t have chemical barriers good question better so good better best so we take the good and then we add maybe gluten free we switch over to raw dairy sprouted grains sprouted beans so that’s if you soak a beam or a grain it deactivates some of the anti-nutrients because you’re tricking that plant or that kid think you’re tricking it into thinking that it’s going to be it’s on the home stretch now it’s going to be a plant so it’s like oh we’re getting water now I’m going to be a plant yeah and then you eat it yeah so think about yeah okay best okay so best we’re shifting from good better now we’re in the best category local sustainable organic free-range wild fruits veggies meats fish fowl nuts and seeds reverse osmosis water only omega probiotic vitamin D bone broth bone broth is good for you that’s all i’ma say it’s team no gray no dairy no beans no processed foods ever but again we’re shooting for eighty-five percent that would be awesome okay eighty-five percent paleo and fifteen percent not chestnut one of my heroes also talks about having three vices you can kind of decide you know whatever I yeah I’ve got a couple of Isis I dark chocolate I’ve shifted towards darker and darker but I eat that pretty regularly it’s mostly fat so you know that’s one of my things I have beer every now and then alcohol I do like that was really my team peanut butter oh because that’s technically a bean okay it is it is so it is it’s a legume so yeah almonds yeah that’s a nut that’s you want to eat those in

moderation you know they shouldn’t be the shouldn’t if you what you know what if you go up go to town on some almonds you’re going to pay for it if you ever done that so it same thing I mean it’s it’s part of a healthy lifestyle eating that stuff but it shouldn’t be the bulk you know I think if you look at your plate and it’s this much as almond butter this much is like vegetables and meat you’re going to have a tummy ache okay and that’s because again just like that they do have some anti nutrients in there it’s just that we process them better because they have the hard shell they don’t have as many but some people can’t do well I don’t do well with almonds I don’t I do great with Matt macademia nuts have we talked about that they’re delicious they’re expensive but what you pay for yes like spring water and why is it like you’re actually at a stream and it’s cruising through and you whatever they call spring water in the store spring ah well you know problem is that we’ve kind of polluted a lot of stuff so it’s tough to answer that but and it’s also tough to take people on their word a lot of times with what advertising is and what it actually is like when someone says grass-fed beef you got to look to see well is it really all the way through or is it not so it would have to be you have to know what that carrier was and what their policy was because I’ve heard a lot of things and seeing that they just fill them up in them you know the batter bathroom we’re just tap capillary right plastic poses some other issues too we don’t to pollute and they can leach into our water but we’re getting we’re getting those are good questions but when we want to make sure that we’re shifting on the big 30,000 foot view that we’re trying to add better and healthier stuff and you know once you master all that then focusing on more of the more in my new details okay I have a couple of handouts and this is one of them to nine steps of progression kind of in that in that order they’re making sure you’re drinking only water or kefir or it’s what a race water kefir those types of healthful things juices sodas don’t do it if you got to do it do it and then like kind of add some water to it or something so you can kind of ease your way out of that drink a glass of water before you drink a cup of coke or whatever you going to drink then you won’t drink as much great grandma rule that’s the one that your grandma wouldn’t know what the ingredients are don’t eat outside of the ring so you know shop around the peripheral if you ever noticed the stuff in the middle it is packaged and can store that’s what we call store stores because you can store food there for long periods of time if bacteria doesn’t want it you probably shouldn’t need it okay so if it’s going to last day for like six years probably not really good food for you and we want to have our food be live and healthy eat foods eat well add those things exercise lower stress get adjusted fast occasionally an experiment it’s my last thing here before we are done I thought this was awesome this is the paleo manifesto by the way make it meaningful okay even if science eventually answers tough questions like what is a healthy diet why am I so constipated are people going to drink their prune juice probably not that’s because leading a healthy lifestyle is a two-pronged problem knowing what’s healthy and doing what’s healthy science is focused on the first trying to figure out what is healthy while neglecting the second motivating people to make healthy decisions the prescriptions of our diet culture based on reductionistic science are just not meaningful to most people the B vitamins never got anyone out of bed in the morning there’s something else missing from our diets and it’s not a macronutrient or vitamin it’s something deeper meaning meaning is a secret ingredient that turns a diet into a lifestyle so find out ways to care about what you eat make food part of your identity as an individual hunt gather grow or prepare it yourself hunt the wild animal kill it thank you gut it and get your hands bloody then share the meat with others get your hands dirty plant a vegetable garden grow herbs on a windowsill or gather wild berries raise some chickens learn how to butcher them fish okay hey we came from hunter-gatherers people cook food that is distinctive to your laney lineage learn some family history dig up your great-grandmother’s cookbook or learn a traditional recipe from your ethnic heritage heritage another good way to create meaning by food is using it to foster personal relationships make chicken broth for someone who is ill invite friends over for dinner and cook together for mothers having a healthy pregnancy is a good motivation to you well as is breastfeeding these children where food comes from go meet a farmer or visit a farmers market participate in this pig share buying an entire pig from a farmer and then splitting it among a group you don’t have to butcher that okay better yet organize a picture it’s also fun just to try new foods admire the color of an egg yolk from a pastured

chicken try grass-fed beef buy butter from a grass-fed cow take bite of it on its own without any guilt love fat again ferment something beer wine yogurt sauerkraut kimchi try bone marrow try a liver try liver an insect or raw milk try seaweed make your own jerky break open a coconut whether for identity family relationships are fun finding a way to make eating meaningful is a time-tested way to make eating healthy and you might just find that rather than restricting your diet you broaden it thank you for your time guys