11. brush & floss your teeth 2x per day
The build up of bad bacteria in the mouth can cause the accumulation of plague, calculus, gingivitis, bad breath & tooth decay. Flossing & Brushing 2 x per day is a great way to maintain not just oral health but also whole body health. If you suffer from any form of dental challenges it’s best to see a good dentist. Here is the contact detail of the dentist we work with http://www.shdc.com.au/
“only floss the teeth you want to keep”
12. eat whole fresh food from a sustainable organic source
Healthy soil makes healthy plants, healthy plants make healthy animals & healthy animals & plants make healthy human beings. Making sure you know the source of your food is an important step towards health. Seek out small local farmers for your food & if you cant get local make sure it’s fresh.
Purchasing certified organic is definitely a step in the right direction but unfortunately in some cases the term organic has been bought and paid for. Organic no longer guarantees a pure & healthy food- large scale agriculture can now produce food to be sold as “organic”. Just because they are using organic pesticides & fertilizer does not mean the food is healthier or sustainable. Nature loves diversity so farming 100’s of acres of 1 crop is not creating a healthy ecosystem that supports healthy life. Seek out produce grown using polyculture systems meaning more than 1 crop. Even pasture raised beef, lamb, pork, eggs needs diversity within the pasture e.g varies species of plants.
Farmers that rotate crops, compost and rotational graze for meat production are looking after the soil by allowing it to rest & produce. Forcing the soil to produce more with chemicals only depletes it further & when farmers have to use biocides to control unwanted weeds & pests it’s a sign that something is out of balance.
The vitamin, mineral and enzyme content is higher in truly organic food and these are extremely important for creating a healthy body. Remember fats, proteins, carbs & calories alone are not a measure of nutrition so go out of your way to get high quality produce.
13. prepare food for increased or maintained nutrition
When consuming food it’s best to maximize the nutritional content. Overcooking all foods will denature the nutrition. Some foods consumed raw will block the absorption of nutrients.
Beef, Lamb, Seafood & Fish
•Slow cooked 90-120 degrees C
•Raw cured in lemon only when freshly minced or cut (beef tastes best E.g steak tar tar or Carpaccio)
•Seared with a white hot pan left raw on the inside or cooked through slowly
•Dried/ Cured E.g jerky, biltong,etc you will need to check what has been used to cure it. If its a number its not food so to be sure google it.
Poultry Flesh & Pork
•Slow Cooked between 100-150 degrees you need to be careful with pork and chicken as it is much more susceptible to spoilage because of the processing method. When slow cooking at these temperatures insure that it is cooked through.
•Seared & Cooked through. Best technique I have found is to sear the outside in a white hot pan then turn the temperature down then pop the lid on until it is cooked through slowly.
Starchy Carbohydrates need to be cooked at above 100 degrees to break the starch molecules down. Steaming or boiling is the simplest way. Baking or Frying in a stable saturated fat makes them much more tasty although done excessively will lead to increased glycation and oxidation which is sub optimal. So the healthiest & tastiest way is to steam or boil then bake or fry to get a slightly browned outside using a stable fat like coconut oil, ghee (clarified butter), talo (beef fat) or lard. Make sure you add unrefined sea salt and use herbs to your liking. Starchy root vegetables & pumpkin are great as a carbohydrate source for pre workout night before & post workout glycogen replenishment. Peeling the skin offers a greater advantage as the skin has anti nutrients that are protective to the vegetable.
Personally i only recommend organic non glutenous grains such as organic: white rice, buckwheat, quinoa (not millet because of its effects on thyroid). I have found that most people do better off gluten and starting out with just organic white rice for glycogen replenishment (either workout pre fuelling night before and recovery post workout 1-2 x per week) keeps it simple and practical.
If someone needs more variety than white rice then quinoa & buckwheat are great and all three are available in noodle and pasta versions. All of these grains need to be boiled to break down the starch to make them optimal for digestion. Non glutenous grains are best soaked and then boiled.
14. don’t eat more protein or carbs than you need for your desired body.
Keeping the carbs & protein to a level of 1g per kg of desired lean body weight per day & consuming animal foods e.g eggs, dairy, beef in their full fatty form is the best way to control insulin responses and learn how to use fat as fuel. When your body knows how to use the beta oxidation pathway for fat metabolism you can start to use your own unwanted body fat. Whenever carbohydrate consumption is elevated past what you can store in your muscles and liver insulin goes up shuttling carbohydrates into the fat cells + your body will learn to use glycolysis (carbohydrate metabolism) as it’s primary pathway for energy. Insulin also stimulates the appetite, when it is present in the blood you can not use body fat for fuel. This is why you can have a full belly of rice and still be hungry you need the fat and protein to satiate you. Eating high amounts of carbs will give you an initial rush of energy then your body will convert and store the excess carbohydrate as body fat leaving you fat, hungry & tied.
For those that are looking to gain muscle you can increase protein and carbs up to 2g per kg of desired lean mass per heavy training day. If you physically use your bodies stored glycogen you can replenish this with carbohydrates. This ideally would be done in the post workout meal or in the evening of that day. This means that you can store the carbs in your muscles after a strength session and not have it go to fat cells. The glycogen replenishment will give you faster recovery. If you enjoy dates, banana’s, potatoes, rice or any carbohydrates they are best consumed post workout. Just be careful not to over indulge in fruits. Too much fruit (fructose) can overload the liver, increase appetite & lead increased body fat. Those that exercise excessively can avoid excess fat gain although still have the negative effects of overloading the liver.
Those who are not training too heavy and or are looking to loose body fat and not gain any muscle can get away without the increase in protein and carbs. Glycogen will still be replenished on low carb diet just over a longer period, remember low carb does not mean no carb having a small amount of starchy vegetables & fruit is beneficial for the brain and the gut biome. Those that are training intensely more than 2 days in a row will find that your performance will start to reduce unless you have an active rest day or replenish glycogen with enough carbs.
Calculating protein and carbs quantities can be done although personally i have found that clients do best with rough portion sizing and getting a feel of what they need. Eating whole fresh foods especially those in high quality fats & protein allows for satiation. A simple way to gauge protein & carbohydrate is comparing the size of you palm to the meat or starchy vegetables you put on your plate. If your just looking to maintain healthy nourishment and gradually loose excess body fat then 2-3 serves of your palm size of each will be adequate but this may feel like too much or too little so you will need to find out what you need for yourself. Those that are training regularly usually do well with 3-6 palm size servings of protein (including naturally occurring fat) & vegetables (the amount of starchy carbohydrates & fat will vary from person to person).
15. respect hormones over calorie consumption
Each of us have varying goals when it comes to performance & body composition. Most of us want to have consistent stable energy with the ability to concentrate throughout the whole day. The healthy variances in physical out put would be between high level of physical output to the minimum needed to stay or get healthy.
Most men want more muscle, some women want more, the same or less. Most men would like to be ~9-15% body fat & most women around ~15-22% when either sex goes lower or higher in body fat% health can be compromised.
The approximate amount of calories needed each day is ~30 Calories per KG of your healthy bodyweight with between ~10-20% body fat. If it was just a question of calories then you could just do the math and you would be able to loose weight with a a calculated deficit. Hormones are powerful and regardless of calories they can alter the use of calories: fat, carbs and protein. You only have to witness a female going through 9 months of pregnancy or a babies growth and development to respect the power of these magical molecules of life construction & action.
Accumulated body fat is hardwired into our survival system. Loosing too much too quickly causes the body to want to put it back on just as fast. I personally recommend 0-500g of body fat loss per week. Most people will lose a bit of fluid & muscle with this (especially with the switch to fat as fuel) which may appear on the scales as 1-2kg per week initially. Usually this only lasts for the first 1-4 weeks after which slow consistent changes are best. Sometimes a good week is just about maintaining weight and for hormonal shifts fluid responses will increase weight which should be expected and understood to not put you into a depression spiral relieved by comfort food.
I have had numerous clients do very well with intermittent fasting although most people struggle with less than 1000 Calories per day in a healthy way for longer than 2 weeks. Remember if you drop calories too low for too long without reducing stress to a minimum you will loose muscle and make it even harder to loose body fat. Rushing will turn you into a fat storing machine as your genetic goal is to live longer not leaner. Remember the survivors are good fat storers & minimal fat spenders don’t freak your body out , slow consistent change is best. It is best to vary your approach don’t go for the full 1 kg loss every week just aim to have a constant reduction in the range of 1-2kg per month. Females also need to respect the 1-2kg fluid weight fluctuations that occur with a healthy menstruation cycle so it is important to understand which day you are in your cycle to make accurate measurements. If you don’t have a regular cycle or don’t understand your cycle then this takes priority over losing weight so study & focus on living a healthy lifestyle first.
Mild hunger is a sign that you are creating an opportunity to use your own body fat as a snack but extended drowsiness or irritability during the day is a sign that you are either reducing the metabolism or increasing stress hormones, in which case you may have consumed too few calories or not dispersed calories & nutrition throughout the whole day effectively. If you are not feeling good then your program is not working properly. The initial transition to using fat as fuel can leave you feeling flat at first but there is a difference between feeling flat and doing yourself damage. This is only temporary and usually takes only 2-3 weeks to transition.
16.eat 0-3 meals per day (don’t snack)
Eating 0-3 meals per day gives your digestive system a rest between meals. For some going too long between meals will not work till a base level of health is achieved so stick to 3 meals will is a great starting point. Once your system has converted to using fat as its main source of fuel your body dips into bodyfat as fuel more readily although too large a gap followed by excess carb consumption can revert the system. When glycolisis- carbohydrate metabolism is the most facilitated system you are dependant on blood sugar for fuel when it drops you just catabolise your own protein structures to convert to sugar (gluconeogenis).
For practicality just stick to eating 2-3 meals with whole fresh food, reduce carbs to post workout or the evening before or after a heavy workout(non glutenus grains like white rice and starchy carbohydrate e.g sweet potato, carrots, beets), keep meal sizes where the protein & fat source is the size of you palm e.g 150g steak or 3 eggs big hand 300g steak 6 eggs. Eat as much salad and non starchy vegetables as you like. If your not loosing weight reduce your meals down from 3 then 2 provided you feel well.
When transitioning from 3-1 meal most clients i have worked with find breakfast is the easiest and most practical meal to skip. Waiting for lunch and then having dinner. When going to just 1 meal some people find just a large lunch is good some prefer dinner. Usually appetite is lower in the morning because of the increase in stress hormones which is why most people don’t like to eat a whole food breakfast and usually opt for coffee or something light. Doing a full 24hr fast is pretty simple eat dinner than wait till dinner the next day. I usually do this 1 -2 x per week. Other days i will have 2-3 meals.
Intermitted fasting can work very well for weight loss and autophagy (cleaning up all of your cells) although i would recommend eating 2-3 good meals per day as a lifestyle for at least 3 months before embarking on fasts lasting longer than 16hrs. Fasting is something that is so simple that has many health benefits but as with any lifestyle modification change things gradually and listen to your body. If you change in a positive way: look better, feel better and perform better both mentally and physically you made a positive choice.