DR. GUNDRY 11 DAILY HABITS

Daily habits that can increase your healthspan and lifespan. https://youtu.be/sYV7a7ZqUb0?si=iLECc98a31mN_Sxm 1. Extra virgin olive oil 2. no colas. 3. shrink your eating window 4. eat fermented foods daily 5. eat coffee, tea and chocolate 6. walk twice a day preferably with a dog and after a meal 7. do squats and planks 8. get vitamin D3 9. get melatonin 10. go to bed at same time and get up at same time. 7-8 hours, no food 4 hours before bed. 11. have social connections 12. learn something new every day 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

OLIVE OIL

IF you eat olive oil on a daily basis you can really improve your healthspan and lifespan. I personally eat 5 or more servings per day. https://youtu.be/H5mhYpKUlgk?si=ICc1zupImAAiNMns https://www.nature.com/articles/s41430-024-01442-8 best of health, emmett

OLIVE OIL!

Olive oil is one of the best most important foods you can add to your diet to improve your healthspan and lifespan. https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#TOC_TITLE_HDR_3 https://youtu.be/H5mhYpKUlgk?si=0aO9lKrmT4GOoy_L best of health, emmett https://www.thrive1.info/

OLIVE OIL!

The positive results continue to impress. Olive Oil is one of the best foods to improve your physical and mental health, TRUE SUPERFOOD. It is something I eat or drink every day. https://youtu.be/SKuMOFzouaE https://www.cnn.com/2022/01/10/health/olive-oil-benefits-wellness/index.html http://emmettmurphy.blogspot.com/search?q=olive+oil best of health, emmett https://www.thrive1.info/

OLIVE OIL!

Study shows that Olive oil reduces your risk of death and disease. https://www.cnn.com/2022/01/10/health/olive-oil-benefits-wellness/index.html http://emmettmurphy.blogspot.com/search?q=olive+oil best of health, emmett https://www.thrive1.info/

AUTOPHAGY II

If you are trying to optimal health then autophagy is one of the most important things you can do. Benefits of autophagy: 1. Anti-aging 2. Dropping inflammation 3. Improving the immune system 4. Decreasing the risk of cancer 12 autophagy triggers: 1. Regular exercise 2. Intermittent fasting 3. Ketones 4. Sleep 5. HBOT (hyperbaric oxygen therapy) 6. Cold/hot therapy 7. Coffee (polyphenols) 8. Wine ( I don’t recommend) 9. Cruciferous vegetables 10. Green tea 11. Extra virgin olive oil 12. Shiitake and oyster mushrooms https://youtu.be/SDpxUn4qShA http://emmettmurphy.blogspot.com/2019/10/autophagy.html best of health, emmett

OLIVE OIL

I eat olive oil almost every day for the many health benefits.

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section2

best of health,
emmett

YOUR ARTERIES on OLIVE OIL

Olive oil will improve your mental and physical health.

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section4

watch the following 3 min video to see a great demonstration of how it protects you arteries

https://youtu.be/ekXzyNfx-nc

best of health,
emmett

BURN FAT

with olives and avocados!

https://youtu.be/-G1SPYcr-Ao

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

https://www.healthline.com/nutrition/12-proven-benefits-of-avocado

best of health,
emmett

THE LONGEVITY PARADOX TOP TIPS

In addition to eating lots of leafy green veggies and extra-virgin olive oil.

1. Fasting - great for brain and body
2. Reduce your consumption of animal protein.
3. Eat legumes (pressure cooked).

watch the following 9 min video
https://youtu.be/ZdgJlRvVxAk

https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

best of health,
emmett

GREAT PODCAST

 Dr. Gundry has Dr Perlmutter on his latest podcast. They discuss all the negative health issues with sugar and grains, alzheimers prevention, keys to good health, etc.

 They also discussed a new study out of Spain (PREDIMED), minute 24.  The study followed 65 year olds around for 4 years, they were in 3 different mediterranean diet groups. 1. included a liter of olive oil per week. 2. equivalent calories of walnuts. 3. low fat. The results were astounding, relating to heart disease, weight, and brain health. The olive oil group outperformed on multiple physical and mental measurements. Please listen.

https://drgundry.com/020-why-cutting-grains-can-save-your-life-dr-david-perlmutter/

live well,
emmett

HEALTH and WEIGHT

 I recently had a client who lost 50 pounds in 6 months by eating real food and moving every day. Sounds very simple, yes it is. If you want to improve your health this is the best way to do it.

“In the United States and most Western countries, diet-related chronic diseases represent the single largest cause of morbidity and mortality.” – Origins and Evolution of the Western Diet

MOVE.  Walk, bike, lift weights, yoga, pilates, swimming, etc., whatever you like to do.  DO NOT SIT ALL DAY, IT WILL KILL YOU.

http://www.medscape.com/viewarticle/838356

http://emmettmurphy.blogspot.com/2014/10/sitting-is-new-smoking.html



No processed foods, nothing with multiple ingredients you can't pronounce. Eat only real plants and animals which are healthy and free of chemicals. Avoid garbage and fake foods (most packaged processed foods) including GMO's. Foods with  sugars and grains, flours, high fructose corn syrup, vegetable oils and industrial seed oils (corn, canola, soy, etc. )

Dr. Mark Hyman  is the Director for Functional Medicine at the Cleveland Clinic and he has some great resources for healthy lifestyle on his website: books, videos, podcasts, etc.

http://www.mindbodygreen.com/revitalize/video/dr-mark-hyman-on-sugar-the-only-rules-you-need-to-eat-healthy

http://drhyman.com/



Below is a list of my personal favorites regarding foods.

Top Foods for Good Health and Anti-Aging

FRUITS

Blueberries, Blackberries, Strawberries,  Tomato, Kiwi, Raspberries, Avocado, Grapefruit, Lemons, Limes. (organic and/or local when available)

VEGGIES

Any and all, the more color generally the higher the antioxidant content, stay mainly with above ground veggies (they have a lower glycemic load)

(potatoes and corn are not veggies, yams are fine in moderation)

(organic and/or local when available)

PROTEIN -  organic, grass fed,  free range is best,  fish should to be wild caught, eggs should be pastured

Organic Chicken                                            Salmon (alaskan wild caught)

Bass                                                               Cod

Cottage Cheese                                             Lobster

Tuna                                                                Haddock

Wild Game                   Lobster

Mackerel                                                         Buffalo

Turkey Breast                                                 Eggs

Grass Fed Beef Sardines

Oysters                                                           Mussels

High Quality Fats

Extra Virgin Olive Oil                                                   Fish or Krill Oil                                                 

Olives                                                                 Organic Grass Fed Butter

Flax Oil                                                               Avocado

Coconut Oil                         Avocado Oil

Macadamia Oil Grapeseed Oil

Nuts and Seeds

Most beneficial - Almonds, Macadamia, Walnuts, Pistachio, etc. Chia, Pumpkin, Sunflower seeds.

(almonds, pecans, walnuts, should be soaked overnight to remove the phytic acid content which                                       can deplete nutrient absorption)

Least beneficial - Peanuts ( actually a legume).

Other  Important Foods

Yogurt or Kefir (full fat, unflavored, grass fed)

Almond or coconut milk - Unsweetened

Kombucha (fermented tea)

Liquids

Water                                                                Green Tea

Water                                                                Organic Coffee (5 cups max per day)

Water Unsweetened Almond or Coconut Milk

If you are interested in nutrition coaching let me know. Good nutrition and lifestyle can change your life.

best of health,

emmett

MEDITERRANEAN DIET REDUCES COGNATIVE DECLINE

  Recent research has shown that a mediterranean diet plus extra nuts and/or olive oil can slow dementia in older adults and improve cognitive function.



http://www.drperlmutter.com/making-the-mediterranean-diet-even-better/

http://www.livescience.com/50792-mediterranean-diet-cognitive-function.html

best of health,
emmett

$5 PER DAY UPDATE

 Here is an update on my quest to eat healthy on $5 per day. Hard to eat healthy for $5, but $8 per day is very realistic, daily planning is the key. Generally my daily calorie total will fall between 2000-2500. I also incorporate intermittent fasting, try to eat the majority of my calories between 12 pm and 6 pm by skipping breakfast. Or eating between 9 am and 3 pm and skipping my last meal of the day.

Sample Day
Breakfast - $1.25                                            Breakfast #2 $3.00
Organic Coffee                                                Organic Coffee
1/2 Teaspoon Grass Fed Butter                       6 oz. Greek Gods Full Fat Yogurt
1/2 Teaspoon Organic Coconut Butter             3 Tbsp. Shredded Unsweetened Coconut
                                                                       1/2 Cup Organic Frozen Blueberries

Lunch - $2.00
3 Cups Assorted Kale and Greens (whatever is on sale that week)
1 Tbsp Extra Virgin Olive Oil
3 Pastured Eggs

Snack - $2.50                        
Smoothie
16 oz. Coconut Milk
4 oz. Full Fat Organic Kefir
3 Pastured Eggs
2 Leafs Organic Kale
2 Tbsp Shredded Coconut
2 Tbsp Chia Seeds
1/2 Cup Frozen Organic Berries

Snack - $1.00
2 oz. Organic Broccoli
2 oz. Organic Celery
1/4 cup Pistachios

Benefits of Intermittent Fasting

http://emmettmurphy.blogspot.com/2015/07/intermittent-fasting.html?m=1

best of health,
emmett

BEST OILS to COOK WITH

What are the best oils to cook with, use for marinades, salad dressings, saute, etc.? Here is a short guide. 

1. Don't use trans fats for anything as they increase your risk for coronary heart disease, dementia, and other health problems. These are not natural fats but are generally produced artificially in food production. Generally vegetable and seed oils are used in this process of hydrogenation (very bad for your health), 

2. Monounsaturated Fats and Oils (MUFA). These oils are generally known for their positive health benefits and are usually associated with the mediterranean diet. These oils include olive, avocado, grapeseed, and macadamia nut oil. They are great for marinades, salad dressings, sauteing, and cooking. There seems to be some controversy on high heat cooking with extra virgin olive. Here is an article describing why it is relatively safe. 

http://authoritynutrition.com/is-olive-oil-good-for-cooking/

3. Saturated Fats and Oils. These are very stable and are the most resistant to oxidation at  high heat. In my opinion Coconut Oil and Grass Fed Butter are the best to cook at high heat with, and have many positive health benefits (especially for your brain). In the past 40 years they have an undeserved bad health reputation, however the  Feds and Conventional Medicine have finally started to come around. 

http://emmettmurphy.blogspot.com/2015/02/new-cholesterol-guidelines-from-feds.html

http://emmettmurphy.blogspot.com/2015/03/cleveland-clinic-you-can-eat-fat-if-you.html

4, Polyunsaturated Fats and Oils (PUFA). Should not be used for any type of cooking. These include all vegetable and seed oils (corn, soybean, canola, sunflower, etc.)  These oils are oxidized with heat and can cause your good cholesterol (HDL) to be converted to bad cholesterol (certain types of LDL). Another problem is these oils generally contain trans fats as they are highly processed. 

Fish Oil is a type of PUFA that is great for your brain health because it is high in omega 3 fatty acids and DHA, however it should not be used for cooking for the same reasons. 

http://www.drperlmutter.com/tag/fish-oil/

http://articles.mercola.com/sites/articles/archive/2014/02/09/fish-oil-brain-health.aspx

best of health, 

emmett

Spiralize!

  Looking to eat more veggies. I am not the greatest cook but the veggie spiralizer really helps turn your summer veggies into a great meal. . The spiralizer allows you to turn zucchini, cucumbers, carrots, etc., into a very healthy meal. Once you shred the veggie into noodles just add olive oil, salsa, spices, or whatever you want into a healthy low carb meal. IF you want protein just add a couple of eggs, cold shrimp, etc.. Takes about 1 minute to shred each vegetable and is easy to clean.
  I am not an expert gardener either, however along the Wasatch Front, Kale and Zucchini are two crops that give you a big yield with a minimum amount or work.

best of health,

emmett

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

More Dr. Gundry

The best nutritional interview i have heard. If you really want to improve your health - please listen. Dr. Gundry explains many important issues which can have a significant impact on your health; including DHA, EPA, arachidonic acid, whole grains, coconut oil, olive oil, good saturated fat, bad saturated fat, etc. For those of us who embrace a healthy low-carb lifestyle change, dietary fat can play a significant role. Are all fats created equal? Absolutely not!

http://www.askthelowcarbexperts.com/2013/01/35-dr-steven-gundry-high-fat-diets-good-vs-bad/

The Omega Diet
by Artemis P. Simopoulos, M.D.

This book follows along the same path as Dr. Gundry’s dietary program. The premise that we have allowed the food industry to make changes to our food supply without understanding the consequences. These consequences include increased rates of heart disease, stroke, cancer, diabetes, arthritis, autoimmune disorders, depression, schizophrenia, alzheimers, etc...

MOST OF THESE CONDITIONS ARE PREVENTABLE AND REVERSIBLE

The typical western diet contains a 20:1 ratio of omega 6 to omega 3 which is directly linked to the above conditions. Our health is best when we have a balanced ratio of these two essential fatty acids (EFA).

Omega 6 - corn, safflower, cottonseed, and sunflower oils
Omega 3 - seafood, green leafy vegetables, cold water fish, canola oil, and walnuts

Eating a balanced ratio of EFA’s is the way humans have been eating for thousands of years and will bring your diet back in sync with your genes.

Dr. Simopoulos gives & guidelines to improve your diet and health.

1.Eat foods rich in omega 3 fatty acids such as fatty fish, walnuts, canola, oil, flaxseeds, omega 3 eggs, leafy green vegetables and omega 3 supplements.

2. Use monounsaturated oils such as olive and canola oil.

3. Eat seven or more servings of fruits and veggies every day.

4. Eat more vegetable proteins, including peas, beans, and nuts.

5. Avoid saturated fats by choosing lean meat and low-fat milk products.

6. Avoid oils that are high in omega 6 fatty acids

7. Reduce your intake of trans-fatty acids (man made molecules that are produced from the hydrogenation of vegetable oils).

This is an extremely well researched book. Dr. Simopoulos is the president of the Center for Genetics, Nutrition, and Health. She has descriptions and study listings in the appendix. She also has many recipes, meal plans, shopping lists, among other resources that increase your  chances of success. If you suffer from any of the previous conditions I would highly recommend this book.

thanks, emmett