Getting Started on Fit4God

Report
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?
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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.

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