BENEFITS of QUITTING SUGAR

Here are some of the main health benefits of quitting sugar.

1. Lose Body Fat

http://emmettmurphy.blogspot.com/2014/06/why-we-get-fat.html

2. Reduce your risk of type 2 diabetes, cancer, metabolic syndrome, cardiovascular disease, dental decay, among other health issues. Below is a great video by Dr. Robert Lustig detailing many of these health issues (Sugar: the Bitter Truth.) Long Video

https://youtu.be/dBnniua6-oM

3. Improve your brain health. Reduce your risk of alzheimer's and dementia. (short video)

http://www.drperlmutter.com/elevated-blood-sugar-shrinks-brain/?hvid=4x5QO


How to Quit - Here are some resources to help.

http://www.mindbodygreen.com/0-10492/how-to-quit-sugar-in-5-days.html

http://www.naturallivingideas.com/how-to-quit-sugar/

best of health,
emmett

SUGAR ADDICTION

Many of the marketing ideas are similar to what the cigarette industry did 50 years ago. They are turning most of us into addicts with false and misleading marketing. Sugar triggers the same brain addiction center (limbic system) as cocaine and heroin.  When you are on the sugar roller coaster it is really hard to get off. The best thing to do for your health is avoid sugar completely

http://www.drperlmutter.com/elevated-blood-sugar-shrinks-brain/

https://mobile.nytimes.com/2017/01/13/opinion/sunday/big-sugars-secret-ally-nutritionists.html?action=click&pgtype=Homepage&clickSource=story-heading&module=opinion-c-col-right-region&region=opinion-c-col-right-region&WT.nav=opinion-c-col-right-region&_r=1&referer=https://t.co/oxxWAbv7fB

http://drhyman.com/blog/2016/11/01/sugar-industrys-big-cover/


best of health,
emmett

SUGAR - THE BITTER TRUTH

 Dr. Robert Lustig will be giving a free lecture at the University of Utah thursday at 6:00. If you haven't heard of Dr. Lustig, he became an internet sensation (over 10 million views) while giving a lecture called SUGAR: THE BITTER TRUTH. If you can't make it to see his lecture watch the following video.

http://youtu.be/dBnniua6-oM

Next Lecture:

Thursday, November 6, 2014

---

Title: Darwin, diet, disease, and dollars: how the sugar in processed foods changed society

Featuring Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology, Director of the Weight Assessment for Teen and Child Health (WATCH) Program, and Member of the Institute for Health Policy Studies at UCSF

Abstract: The Western diet is a primary factor in the etiology of metabolic syndrome. This lecture will explain the two phenomena most closely associated with the metabolic syndrome; that is, leptin resistance, which leads to obesity; and insulin resistance, which leads to chronic metabolic disease (diabetes, hypertension, dyslipidemia, cardiovascular disease; and likely cancer and dementia as well). In each case, we will explore the specific relation between dietary sugar and the pathogeneses of these two phenomena, in order to explain how these two processes, which in the past were adaptive, but which in our current dietary environment have become maladaptive. These maladaptations belie our current global pandemic of chronic metabolic disease, which threatens the healthcare budget of every country. We will also investigate how the food industry has usurped these evolutionary mechanisms for their own purposes, in order to foment continued consumption and our current global health crisis.

http://youtu.be/dBnniua6-oM

Next Lecture:

Thursday, November 6, 2014

---

Title: Darwin, diet, disease, and dollars: how the sugar in processed foods changed society

Featuring Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology, Director of the Weight Assessment for Teen and Child Health (WATCH) Program, and Member of the Institute for Health Policy Studies at UCSF

Abstract: The Western diet is a primary factor in the etiology of metabolic syndrome. This lecture will explain the two phenomena most closely associated with the metabolic syndrome; that is, leptin resistance, which leads to obesity; and insulin resistance, which leads to chronic metabolic disease (diabetes, hypertension, dyslipidemia, cardiovascular disease; and likely cancer and dementia as well). In each case, we will explore the specific relation between dietary sugar and the pathogeneses of these two phenomena, in order to explain how these two processes, which in the past were adaptive, but which in our current dietary environment have become maladaptive. These maladaptations belie our current global pandemic of chronic metabolic disease, which threatens the healthcare budget of every country. We will also investigate how the food industry has usurped these evolutionary mechanisms for their own purposes, in order to foment continued consumption and our current global health crisis.

SUGAR CONSUMPTION and DEMENTIA

Most recent research draws a direct parallel between sugar consumption, high blood sugar, and dementia.

https://www.theatlantic.com/amp/article/551528/?__twitter_impression=true


If you want to improve your health and prevent disease the #1 thing you can do is stop consuming sugar and processed carbohydrates.

http://emmettmurphy.blogspot.com/2017/12/sugar-is-worse-than-smoking.html

best of health,
emmett

Dr. Gundry's New Diet Evolution - Review (5 stars)

Dr. Gundry’s Diet Evolution - review

Dr. Gundry is a renowned infant heart transplant surgeon and inventor of some of the most widely used heart surgical devices. Now, through his Center for Restorative Medicine, he helps patients avoid cardiac and other surgical procedures by using nutrition to reverse heart disease, diabetes, and arthritis. By bridging the gap between Atkins, South Beach, and Ornish and combining the best of raw-foods and sugar-free plans, Dr. Gundry brings us to the next stage of diet evolution. Weight loss, weight control, health and longevity are all addressed.

Basic Premise - Hypertension, diabetes, heart disease, arthritis, cancer, colitis, auto immune disorders are all diseases introduced with the western diet. If you take medications for high blood pressure, diabetes, arthritis, high cholesterol, depression, stomach acid, pain, or get stents or bypass surgery - you are covering up the signals that your killer genes have been activated.

Main Issues
Dietary sugar (or carbs) cause your body to release insulin which delivers sugar and other calories to cells for immediate energy production, this also signals the liver to convert excess sugar to fat for long term energy storage. - PROBLEM 1. (obesity, diabetes, heart disease, etc.)

Essential Fatty Acids - Omega 3 and Omega 6, essential means your body cannot manufacture and must get it from foods. Thousands of years ago humans at an apprx 1:1 ratio of 3 to 6. Now the ratio is close to 1:40. “this staggering increase results from the declining intake of vegetables and grass fed meat and the concurrent explosion in the use of corn oil and other grain-based oils and products whose fats are primarily omega-6 based. Even the fats in beef and chicken, which used to be heavily omega 3 based, are now in the omega-6 camp, thanks to feeding our livestock grain and soybeans....With our production of inflammatory hormones now forty times greater than the anti-inflammatory ones, what diseases and conditions would you expect to appear? How about arthritis, asthma, skin lesions like psoriasis, eczema, and autoimmune diseases like lupus, multiple sclerosis, and Chron’s. Ironically, we’re looking for the sinister cause of the staggering increase in childhood asthma, all the while stuffing our youngsters with refined grain products. Is it any wonder that we’re depressed, achy, and having our hips and knees replaced right and left? But, mounting evidence that high dose omega-3 therapy is effective in reversing many of these inflammatory conditions” p.39

Dr. Gundry recommends some basic medical tests
- blood pressure and heart rate, fasting glucose, fasting lipid panel, crp, etc.
- most important test is fasting insulin level

Dr. Gundry’s Nutritional Program has 3 Phases

1. Teardown Phase (weight loss kickstart)
protein foods (grass fed, free range for meat and poultry)
leafy greens and other veggies
nuts and seeds
NO sugar, refined grains, or processed foods
NO fruit for 2 weeks after which you can add back in berries and other selected varieties

2. Restoration Phase
increase veggies and decrease animal protein
nuts, seeds, berries, and certain other fruits in moderation

3. Longevity Phase
Calorie optimization - eating foods with the greatest micro-nutrient density and the least number of calories
veggies and plant micro-nutrients, raw foods
small amounts of animal protein

Dr. Gundy lists friendly and unfriendly foods for each stage, he also gives recipe and nutritional guidance for all individuals whatever you goals are. Program is very easy to follow. Whether you are interested in weight loss, health and longevity, disease prevention and treatment. He also recommends supplements based on your individual profile and needs. He is extremely well educated and his nutritional advice is relevant from both a common sense and scientific thesis.

This book can be read in a day or two. It is in paperback or download for $10-15. I highly recommend it, It has more info on nutrition and longevity than I have learned in 40+ years and it will definitely improve your health and well being. It is available as download or paperback for $12-15, it is well worth the $$.

thanks, emmett

Holiday Weight Gain

  Studies show the average american gains about 2-3 pounds between Halloween and New Years. You would hardly even notice that. No big deal, you have the rest of the year to lose it. Wrong, most people don't ever lose it, so after 20 years you have gained 40-60 pounds. Estimates are that 90% of adult Americans will be overfat or obese by the year 2050. Sugar is a drug and we have become a nation of addicts. No way can our society afford the cost that goes with this. What to do?

1. Quit eating sugar or anything that immediately breaks down to sugar in our stomach. Your will be amazed at how much better you feel. Here are some tips that can help you get started.

http://www.mindbodygreen.com/0-10492/how-to-quit-sugar-in-5-days.html

  For further reading my favorite book on this subject is Brain Grain by Dr. David Perlmutter.

best of health,

emmett

SUGAR DESTROYS YOUR BRAIN

 The two most important things you can do to protect your cognitive function (avoid dementia) are aerobic exercise and avoid sugar and processed carbs in your diet. The following interview with Dr. Perlmutter (author of Brain Grain) is worth listening to if you are concerned about preventing dementia and alzheimers.

http://fatburningman.com/dr-david-perlmutter-intermittent-fasting-epigenetics-what-sugar-really-does-to-
your-brain/

http://www.sciencealert.com/watch-this-is-how-sugar-affects-your-brain

http://articles.mercola.com/sites/articles/archive/2014/05/22/alzheimers-disease-prevention.aspx


best of health,
emmett

ANTICANCER

Anti Cancer Diet

It is estimated that cancer cells take from 5 to 40 years to become a dangerous tumor. The growth of cancer has been exponential since WWII due to large consumption of sugar, changes in farming and ranching, and exposure to a large number of chemicals that didn’t exist before 1910.  In some industrialized countries the cancer rate has increased 80% in the last 20 years in children, adolescents, and adults. A six year study called the “china project”, conducted in America, England, and China concluded that the standard American diet contributes greatly to the high rates of cancer in our country. They also concluded that diet plays more of a role in cancer development than genes. Cancer is a largely preventable disease with proper diet and lifestyle choices.

CANCER RISK FACTORS              PERCENT OF CANCER DEATHS

Smoking                                              30

Diet (animal food based)                    30

Lack of exercise                                  5

Environmental Carcinogens                5

Family History                                    5

What can you do?  Two main things.

1.      NO REFINED SUGAR (no bleached flours, no vegetable oils)

2.      OMEGA 3’S

Many of the same concepts as Dr. Gundry’s (return to the food of yesterday)

1.      MORE FRUITS and VEGGIES

2.      OCCASIONAL MEAT and EGGS of WILD ANIMALS

3.      BALANCE OF OMEGA 3 and 6

Cancer cells need to produce inflammation to sustain growth.

Strategies to reduce inflammation include.

-          Mediterranean, Indian, or Asian cuisine

-          joy and serenity

-          support of family and friends

-          acceptance of self

-          regular activity

Strategies that cause inflammation

-          traditional western diet

-          persistent anger or despair

-          social isolation

-          sedentary lifestyle

All scientific literature comes to the same conclusions.

1. People who want to protect themselves from cancer should seriously reduce their consumption of processed sugar and bleached flour.

2. Increased consumption of omega 3 and decreased consumption of omega 6 leads to reduced inflammation and a large decrease in the risk of cancer. Some steps that can be taken.

-          omega 3 eggs are readily available in most grocery stores

-          use only olive, canola, and flax oils

-          free range chicken and turkey

-          grass fed beef (www.eatwild.com, www.americangrassfed.com)

-          cold water fish and/or purified fish oil

ANTICANCER Recommended Foods

Green Tea

Olives and Olive oil

Turmeric

Curry

Ginger

Cruciform Veggies

Garlic

Onions

Leek

Shallots

Chives

Fruits and Veggies rich in carotene

Cooked tomatoes and tomato sauce (even better if olive oil involved)

Soy

Mushrooms

Seaweed

Berries, Plums, Peaches, Nectarines

Citrus Fruit

Red Wine (Pinot Noir)

Dark Chocolate (>70% Cocoa)

Vitamin D

Omega 3

Probiotics (natural yogurt)

GOOD SOURCES OF INFO FOR PREVENTING CANCER

1. Anticancer by David Servan Schreiber, MD, PHD
2. www.askdrsears.com
3. various books by Dr. Oz

Good Luck

emmett

SUGAR, the MOST DANGEROUS DRUG. Part 1

  The biggest threat to your health is chronic sugar consumption. It has been linked to increased rates of obesity, diabetes, heart disease, cancer, autoimmune disorders, dementia, mood disorders, etc. The list of negative physical and mental side effects is long. Below is a 5  min video which summarizes this health crisis.

https://youtu.be/HMpmAV7ZPmE

https://www.theguardian.com/society/2017/jan/05/is-sugar-worlds-most-popular-drug?CMP=oth_b-aplnews_d-1

http://www.sugarscience.org/too-much-can-make-us-sick/#.WIYl-ogrLnA

best of health,
emmett

SUGAR is WORSE THAN SMOKING

In the long term smoking will kill you, usually by lung cancer or emphysema.

SUGAR will kill you by a wide variety of ailments: obesity, heart disease, cancer, alzheimer's, type II diabetes, etc., etc., etc. Please watch the following short video's to educate yourself on this subject. You can take charge of your health.

https://youtu.be/Yda8RtOcVFU

https://youtu.be/wlctZ6mrU0Q


Interested in quitting? It is the number one way to improve your health.

https://www.asweetpeachef.com/how-to-quit-sugar/

best of health,
emmett

SUGAR

 Eating sugar (especially fructose) can negatively affect your physical and mental health more than smoking.

the following videos with Dr. Lustig and Dr. Gundry are worth watching.

https://youtu.be/mMZJZDex4rw

https://youtu.be/dyQyB0rh-vg

http://emmettmurphy.blogspot.com/search?q=sugar

best of health,

emmett

THAT SUGAR FILM - Watch This Movie

 Watch this with your kids and/or grandkids. Shows the negative physical, mental, and societal costs that sugar on us. This is public enemy #1.  regarding your health.

https://www.amazon.com/That-Sugar-Film-Damon-Gameau/dp/B0132TVFL8?tag=androidbeat-20

http://thatsugarfilm.com/film/watch-now/

best of health,
emmett

MOST IMPORTANT BLOOD TESTS

Robert H. Lustig, M.D., M.S.L. is Professor emeritus of Pediatrics, Division of Endocrinology at the University of California, San Francisco (UCSF). He specializes in the field of neuroendocrinology, with an emphasis on the regulation of energy balance by the central nervous system. His research and clinical practice has focused on childhood obesity and diabetes. Dr. Lustig holds a Bachelor’s in Science from MIT, a Doctorate in Medicine from Cornell University. Medical College, and a Master’s of Studies in Law from U.C. Hastings College of the Law. Dr. Lustig has fostered a global discussion of metabolic health and nutrition, exposing some of the leading myths that underlie the current pandemic of diet-related disease. He believes the food business, by pushing processed food loaded with sugar, has hacked our bodies and minds to pursue pleasure instead of happiness; fostering today’s epidemics of addiction and depression. Yet by focusing on real food, we can beat the odds against sugar, processed food, obesity, and disease. https://youtu.be/_XT9VIRq7Vs?si=8fdC9uVTpNHcVa3b His viral video, Sugar:The Bitter Truth https://youtu.be/dBnniua6-oM?si=Uu7ply-bnVOByBge best of health, emmett

SUGAR

Sugar is really bad for you, physically and mentally.
Great short video from Dr. Gundry

https://youtu.be/3aHbezUyBZk

http://emmettmurphy.blogspot.com/search?q=sugar

best of health,
emmett

SUGARY DRINKS and CANCER

 If you need another reason to quit, here it is. Sugary drinks increase your risk of all types of cancer.


https://www.sciencedaily.com/releases/2019/07/190710193917.htm

http://emmettmurphy.blogspot.com/2017/04/sugar-addiction.html

http://emmettmurphy.blogspot.com/2015/11/benefits-of-quitting-sugar.html

http://emmettmurphy.blogspot.com/2018/02/sugar-consumption-and-dementia.html

best of health,
emmett

PREVENTING ALZHEIMER'S and DEMENTIA

 New research shows insulin resistance in the brain can lead to Alzheimer's and Dementia. What can you do?

1. Sugar and Carbohydrate consumption lead to insulin production. This can lead to inflammation and plaque buildup in the brain. Eating a diet lower in sugar and high glycemic carbohydrates can prevent and reverse this process.

http://www.alsearsmd.com/glycemic-index/

2.Exercise - Exercise helps to improve insulin sensitivity throughout your brain and body. Move every day. Any activity that gets you moving and your heart rate elevated works fine. This is one of the most beneficial things you can do for your physical and mental health. 20 or more minutes a day is great.

2. High DHA Fish Oil. DHA has been shown to help protect your brain and neurological processes. Often referred to as high dose or pharmaceutical grade fish oil. Easy to find in health food stores or amazon.

http://www.lef.org/magazine/2008/1/report_dhafishoil/Page-01

3. Probiotics and Prebiotics. Strange as it is, there is increasing evidence that the bacteria that lives in you gut can affect you brain health. Probably by preventing inflammation throughout your body. Probiotics are good bacteria found in your GI tract. You can increase these levels by eating foods with live and active cultures (yogurt, kefir, kombucha, fermented foods and/or a probiotic supplement. Prebiotics are greens, garlic, onions, chicory root, inulin, etc. 

http://articles.mercola.com/sites/articles/archive/2013/06/20/gut-brain-connection.aspx

best of health, 

emmett

WHY WE GET FAT!

INSULIN and BODY FAT

  Almost 80% of Americans are obese or overweight. WHY? There are gyms and diet programs everywhere. There can be medical issues such as hypothyroidism, side effects of medications, hormonal changes, etc. There are many reasons from a socioeconomic standpoint, fast food, candy, soda, convenience stores, junk food, etc.. From a physiological standpoint the primary reason we get fat is insulin. Insulin is produced by your pancreas in response to rising blood sugar. At high levels insulin acts like a drug and converts most of your food intake into body fat. If you control your insulin production you will reduce your body fat. If you control your insulin you can solve many health related issues. Many Dr.'s feel that fasting insulin is most important blood test you can get. 

HOW?

1. Eat less carbofydrates. Our body produces insulin in response to dietary sugars, grains, etc., any food that has a large number of carbohydrates per serving has  a high glycemic load (measure of the sugar content per serving). Avoid foods which go into double digits for their glycemic load. In general leafy green veggies, most fruits, and foods high in protein and fat, have a low glycemic load.

  http://www.alsearsmd.com/glycemic-index/

2. Eat More Fiber. Try and slow down your daily intake of sugars by eating  fiber-rich meals.  Consume meals that consist  of beans, fruits, and especially vegetables. 

3. Eat More Fat. Yes, there are "healthy" fats out there (monounsaturated, omega 3 polyunsaturated, and saturated, but you just have to research to find the real kind (not trans fats, not omega 6 polyunsaturated such as corn oil, vegetable oils , soybean oil, margerine, etc.). Saturated fats have been vilified for last 30 years but actually they are good for you, because your body needs a consistent amount each day. Saturated fats are the building blocks for most hormones, especially the ones that promote extra fat loss. They also promote neurogenesis (development of nerve and brain matter) which can help improve brain function (read the book Brain Grain). 

4. Sleep. More sleep means stable insulin levels, improved hormone production, and less appetite. Try to consistently get at least 7 hours per night.  Research has shown that less then 6 hours can lead to increased body fat levels. 

best of health, 
emmett

In Defense of Food Review

In Defense of Food by Michael Pollan

*** EAT FOOD, NOT TOO MUCH, MOSTLY PLANTS ***

A very well written book that once again shows a direct link between the western diet and coronary heart disease, diabetes, stroke, cancer, and other auto immune disorders. Food is not simply the sum of its parts, a leaf of thyme has 36 antioxidants in addition to multiple vitamins and minerals which all work together to benefit our health. You cannot simply add 12 vitamins and minerals to processed food and expect to have the same beneficial effects. The US government dietary recommendations have been largely influenced by the beef, dairy, and sugar lobby. This has lead to devastating consequences to our physical and mental health.

Pollan outlines 5 factors that have created this crisis.

1. Whole foods to Refined Foods.
Average american diet is 50% sugar and refined carbohydrates. We are mainlining glucose.

2. Complexity to Simplicity.
We now eat a much smaller variety of food. The majority of our calories come from corn, soy, wheat, and rice.

3. Quality to Quantity
Since 1950 there has been a serious decline in the nutrient content of our food. Since 1985 we eat an average of 300 more calories per day mainly from added sugars (including high fructose corn syrup). We are overfed and undernourished.

4. Leaves to Seeds
Leaves provide a host of critical nutrients a body can’t get from refined seeds. Leaves are high in omega 3 whereas seeds are high in omega 6. In 1970 the ratio in our diets were 3:1 (Omega 6:3). The ratio is now 10:1, this has resulted in a large increase in inflammatory conditions including coronary heart disease, type 2 diabetes, rheumatoid arthritis, dementia, autoimmune disorders, cancer, etc.

5. Food Culture to Food Science
Instead of eating whole foods, we now rely on science and government and marketing to help us eat better. This has not worked, it has allowed the food industry to sell more nutritionally enhanced processed foods and undermine traditional food cultures. The western diet is making people sick, western medicine has gotten really good at keeping people alive, the cost is staggering. An estimated $500 billion per year in diet-related health care costs and rising rapidly. Again, no one is healthy.


Pollan gives some guidelines which are helpful with the problems of the western diet.

What is food?

1. Don’t eat anything your great grandmother would not recognize as food. Also, don’t eat anything incapable of rotting.
2. Avoid food products which contain ingredients that are unfamiliar, unpronounceable, more than five in number, or that include high fructose corn syrup (hcfs).
3. Avoid food products that make health claims.
- the american heart association currently bestows (for a fee) its seal of approval on lucky charms, coco puffs, and trix
4. Shop of the periphery of the store and stay out of the middle.
5. Get out of the supermarket whenever possible. Grow a garden, go to a farmers market, buy local whenever possible.

What to eat - MOSTLY PLANTS
Especially leaves, foods from healthy soils, wild foods.

How to eat - NOT TOO MUCH
Calorie restriction slows aging and increases lifespan.

some good resources
www.eatwellguide.com
www.eatlocalchallenge.com
www.eatwild.com
www.localharvest.com

EAT more FAT!

  The latest time magazine cover  "Eat Butter",  is the war on fat over? For the past half century saturated fat and cholesterol have been vilified as the primary cause of heart disease. During that time Americans have gone from 30% overweight to almost 80% overweight. The experts got it wrong. Fat is not the problem. Processed foods, sugar, refined carbohydrates, processed carbohydrates, anything that immediately breaks down into sugar is the problem. Over consumption of refined carbohydrates leads to type II diabetes, heart disease, dental disease, autoimmune problems. dementia, alzheimer's, cancers, etc.

The  fat you really need to avoid is trans fat (artificial fat). If you see the word hydrogenated this means trans. You won't find trans fat in REAL food. Vegetable oils are also a problem. They are often processed to trans fats by hydrogenating them at high temps. They also are made from genetically modified crops such as corn, soy, canola, etc. They contain high amounts of Omega 6 fatty acids which can lead to inflammation and other health problems. You need saturated fat (animal fat, coconut oil, shellfish) and cholesterol for hormone production as well as the health of you brain, nervous system, and immune system. Monounsaturated fat (think olive oil, nuts, seeds, etc.) provides protection from heart disease and several types of cancer. Omega 3 fatty acids found in fish are very important to your brain health (wild salmon, krill oil, cold water fish oil). Omega 3 fatty acids found in nuts and seeds (chia and flax seeds especially) can help maintain a normal metabolism.

  The answer is to eat REAL,  unprocessed food. Eat fruits and vegetables, organic if you are eating the skin. Eat animal products that are wild caught, grass fed, pastured, etc. Cows, buffalo, elk, etc.  are herbivores, they are meant to eat grass, not corn and soy. Buy grass fed whenever possible. Fish are meant to eat bugs, worms, algae, etc., buy wild caught fish. If you don't have access to wild caught fish buy high potency fish or krill oil, this is a great source of omega 3 fatty acids. Chickens are omnivores, they are meant to eat bugs, seeds, grass, whatever they can scratch up, buy pastured eggs (from chickens that are out in the fields). Eat a variety of nuts and seeds, organic if possible. Eat coconut, it is extremely healthy and tasty, eat only organic grass fed butter, yogurt and kefir. Drink only grass fed, organic milk, or substitute almond or coconut milk.

EAT REAL UNPROCESSED FOODS!

best of health,

emmett

THRIVE!

THRIVE! Health and Nutrition Coaching  “Nutritionally, the most important thing is not what you eat, but what you don’t eat” Coaching Program This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits. I will evaluate your input daily giving you education and accountability. The program involves nutrition, exercise, and lifestyle modifications. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others. Weight Loss Phase - Nutrition    What to Eat - Focus on Foods instead of Calories -organic and/or local whenever possible - non starchy veggies (no potatoes, corn, etc.) - clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs) - nuts (not peanuts or  cashews) - olive, coconut, avocado (whole food or oils), grass fed butter, ghee - unsweetened coconut or almond milk -cacao - water, water, water, tea, coffee What Not to Eat  - sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits. Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed. 2. Exceptional Health Phase -  Nutrition  - basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.  - OK Fruits (berries, grapefruit, plums, kiwi, lemons, limes etc.) - try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours),  If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits. 3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year,  not any more (dietary Supplements are necessary for this reason) - vit d,, omega 3  (dha epa), vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc, Exercise and Movement Whatever you Like - Swimming, walking, biking, weight lifting, hiking, pilates, etc. At least 1 day per week should include some type of resistance training. Do something every day.When you are short on time exercise at a higher intensity. When you have more time lower the intensity.  Primal Lifestyle 1.Eat Lots of Healthy Plants and Animals -Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat. 2. Avoid Poisonous Things -Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.  3. Move Frequently -In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better. 4. Lift Heavy Things -A Couple Times Per Week 5. Sprint Once in a While -Once or Twice a Week, short maximal effort (8-20 seconds) 6. Plenty of Sleep -Practice Good Sleep Hygiene, 7. Play -Have Fun (golf, tennis, frisbee, fishing, etc.) 8. Sunlight -Vit D Prevents Cancer and Other Diseases, 9. Avoid Stupid Mistakes -Texting and Driving, Drinking and Driving, Using Drugs, etc. 10. Use Your Brain -If You Continually Learn New Things. You won’t lose cognitive function. best od health, emmett