LET’S GET STARTED! Eliminating Toxins and Nourishing the Body AS YOU COME IN: Take the Salt Taste Test Take the Hyperinsulinemia Test PRIZE TIME! Did you do action items for last week? Like Fit4God on Facebook INTRODUCTIONS Name What is one thing you have learned about Food or Fitness that does NOT work for your body? WHAT IS FIT4GOD ALL ABOUT? • Finding the sweet spot for health – that place where everything is clicking and you feel fantastic! • You feel energetic and you sleep well • You feel full, your cravings are reduced or gone • Your bothersome symptoms are reduced or gone • Your body is completely nourished thanks to micronutritious eating • You avoid toxic foods that harm your body • You exercise efficiently and effectively so you feel energetic and strong, not overtired or stressed or bored HOW DO WE HIT THE SWEET SPOT? • Faith • God’s name is continually on our lips! • Food • We avoid 3 major toxins that are common in the Standard American Diet • We eat micronutritiously • Fitness • We exercise efficiently and effectively FAITH • What does God want for us? • “For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made.” Ps. 139:13-14 • “For God did not give us a spirit of timidity, but a spirit of power, of love, and of self-discipline.” 2 Tim. 1:7 • This week: Tell yourself “I have power, I love God enough to take care of myself, I am disciplined!” • Pray FAITH • Fit4God isn’t about deprivation • Fit4God is about claiming God’s plans for us: • Our health (not disease) • Our strength (not weakness) • Our energy (not fatigue) • Our power (not timidity) FOOD: TOXIN #1 This is a common food that people eat 3-5 times a day It is promoted as a “health food” It causes visible damage to the gut in 30% of people (and perhaps as many as 85%). It is linked to Cancer, Autoimmune disease (fibro, lupus, MS, arthritis), Brain disorders (depression, schizophrenia, seizure), and Osteoporosis FOOD: TOXIN #2 People eat 3 times as much of this as they should It is promoted as a “health food” It is okay at low levels, but at commonly consumed levels it is causally linked to heart disease, cancer, mental illness, obesity, and increased mortality FOOD: TOXIN #3 This food is in nearly every processed food – from pasta sauce to yogurt to bread, and of course in cookies, cakes, doughnuts, etc. A leading researcher has said that it is “dangerous…it goes way beyond empty calories…it is a poison. It’s not about the calories, it has nothing to do with the calories. It’s a poison by itself.” It is causally related to liver disease, heart disease, kidney disease, metabolic syndrome, diabetes, obesity, high blood pressure, and bacterial infections FITNESS: EXERCISE RIGHT! • Long cardio sessions (45 minutes 3-5 times a week) • Cause a stress reaction in the body which promotes fat storage • Time-consuming, boring, ineffective • Marathoners have high rates of heart disease • High Intensity Interval Training (HIIT) + lots of slow cardio • Produces biochemical changes in the body (growth hormone, testosterone, insulin) that promote muscle growth and fat burning • Quick, fun, effective HISTORY TRADITIONAL HUNTER-GATHERERS • Wild meats – ate the whole animal, including fat, organs, marrow, brain • Vegetables – especially tubers • Wild fruits – especially berries • Nuts • Lean and muscular • Free of disease AGRICULTURAL REVOLUTION How our diets changed: • • • • Began eating large amounts of grains (toxins) Began eating dairy Ate far less meat (less nourishment) We went from eating about 150 species of plants to getting more than half of our calories today from wheat, rice, and corn AGRICULTURAL REVOLUTION • What that did to our bodies: • Grew shorter • Once roomy mouths grew too small for teeth • Malnutrition widespread • Nutrient deficiency diseases • Drop in life expectancy INDUSTRIAL REVOLUTION (1800-1900) • Refined flour replaced whole grain, and was easier Flour: to get, so we ate lots more of it (more toxins) Sugar: Fats: • Refined sugar use shot up (more toxins) • Industrial fats became possible for the first time in human history (more toxins) JUNK FOOD REVOLUTION (1970) • Twinkies, Ho-Hos, doughnuts, pizza, chips, cookies, slushies, soda… • Widely available – in grocery stores, corner markets, gas stations, schools, workplaces, vending machines…CHURCHES! • Heavily promoted – billions spent on advertising TODAY’S STANDARD AMERICAN DIET • Standard American Diet (SAD) • Huge amounts of hyperpalatable processed foods • Lowfat – 30% of calories (down from 55-45%) • Different types of fats (e.g., canola and margarine instead of lard and butter) • High carb – 55% of calories (up from 35%), a lot of it from sugar VIDEO http://youtu.be/v8WA5wcaHp4 WHAT IS THE TRUTH? Here are facts, proven overwhelmingly by science: Industrial Oils and Excess Carbohydrates cause: Obesity Heart Disease Atherosclerosis Cancer Animal Fats DO NOT!!! A RECENT EXAMPLE: THE TOKELAU A fascinating natural experiment TOKELAU Isolated from western influence well into 70s • They ate coconut, fish, and starchy melon • 70% of their calories came from coconut • 50% of their calories came from saturated fat TOKELAU • 1960s overpopulation • Voluntary migration to the mainland • Scientists studied them for 14 years 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 THE TOKELAU STORY IS COMMON 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 DISEASES OF CIVILIZATION UNSEEN AMONG TRADITIONAL PEOPLES • Obesity • Appendicitis • Diabetes • Peptic ulcers • Heart disease • Diverticulitis • Hypertension • Gallstones • Stroke • Hemorrhoids • Cancer • Varicose veins • Cavities • Constipation • Periodontal disease FIT4GOD Sleep, Sun, Supplements SETTING A STRONG FOUNDATION FOR FIT4GOD Let’s look at Principles 1, 2, and 3: Principle 1: Get Quality Sleep Principle 2: Get Some Daily Sun Principle 3: Supplement Wisely Principle 4: Don’t Eat Toxins Principle 5: Eat Nourishing Foods Principle 6: Get Proper Exercise PRINCIPLE # 1: GET QUALITY SLEEP Poor Sleep: • • • • • • • • • Obesity Diabetes Fatty liver disease Depression Psychological illness Systemic inflammation Shrinking brain matter High blood pressure Increased mortality risk Without enough sleep, we all become tall two-year-olds. JoJo Jensen, Dirt Farmer Wisdom PRINCIPLE # 1: GET QUALITY SLEEP Good 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 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 PRINCIPLE # 3: GET SOME DAILY SUN • 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: 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 SUCCESS STORIES Do you see yourself in these 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, PREDIABETES, 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 Age 18 Age 28 Age 31 Age 35 Age 36 128 lb 168 lb 128 lb 170 lb 133 lb Twenty Years: Sometimes Low Carb and Sometimes High Carb. Which one do you think worked best with the way God designed me? ACTION ITEMS – THIS WEEK • Read “Your Guide to Getting Started on Fit4God” if you didn’t do that last week • 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 ACTION ITEMS – THIS WEEK • Recipe of the Week: Naked Ground Beef Enchiladas • Faith Point: God designed you to have a spirit of POWER (2 Tim. 1:7) • Next Week • Learn how a common food is probably making you sick. • Change your breakfast.