6 simple rules to rescue your health - decarb lecture sydney aug 2014

Why 5:2 kills, cholesterol doesn't

and 98% of your time in the gym is wasted!

Sydney 2014

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6 Simple Steps To Better Health

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1. Reduce Sugars and Sweet Things

(Don’t Eat Food That Comes In Boxes)

2. Eat only 2 or 3 Times A Day

3. Sleep Properly (7+ hours)

4. Get In The Sun (and Take Vitamin D)

5. Exercise Intensely & Quickly

6. Don’t Sit On Your Butt

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W.W.M.A.D?

The Sniff Test

Humans

Wide open grasslands – no food for apes.

Upright man – abandons the trees.Feet for running.

Hand free. Becomes a hunter.Access to meat – doubles brain size

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People 100,000 years ago were identical to us!

Conclusions

Carbs were scarceNo cereals, beans, legumes

Needed fat to surviveAte seldom but well

Adapted not to eat regularly

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Do we need carbs?

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Sniff Test #1: Reduce Sugars and Sweet Things

Sugar (Honey) is a poison

Honey is healthy right?

Why 5:2 Kills

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Well… actually it doesn’t! It just makes you AGE faster.

Is breakfast REALLY the

most important meal of the

day?

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Sniff Test #2: Eat only 2 or 3 Times A Day

Do we really need to be active?

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Sniff Test #3: Exercise Intensely & Quickly

NY City Marathon

• Start at 19• Fastest at 28 • Keep running every year until you die.

When do you run the same speed as at 19?

64

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You don’t stop running because you get old.

64

Sniff Test #3: Exercise Intensely & Quickly

You get old because you stop running.

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Exercise – Be Intense

Lack of sleep causes many ills.

Everyone should do resistance exercise!

Slow and heavy enough to keep reps 12 or less

You can use body weight at home:• Squats• Jumps• Push ups• Lift object over your head – one arm at a time

It Should Hurt! You're Not At The Movies.

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Sniff Test #5: Sleep Properly (7+ hours a night)

Lack of sleep causes many ills.

RISKS:• Increased Heart Disease Risk• Diabetes• Premature Aging• Increased Risk of Dying From

Any Cause (SLEEP 2010)

EFFECTS:• Over Emotional• Think Slower

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Sniff Test #5: Sleep Properly (7+ hours a night)Sleep Like A Baby

• Get Some Sun (&bright light)

• Do Some Exercise• Stop TV etc. 1

Hour Before Bed• Sleep In The Dark• Sleep Colder• Move Electric

Devices

Don’t Be An Astronaut! (Joan Vernikos)

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Sniff Test #6: Stand Up!

Sitting is a health risk, even for people who exercise regularly.

• Interrupt the sit• Stand every 20 mins (don’t need to walk)• Exercise does not help

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Food Choices – NOT OK

No Sugar No BreadNo Fruit (except berries)No Rice, Potato, Pasta, NoodlesNo Cereals, Oats, Oat BranNo Fruit JuiceNo Low Fat Milk or No Low Fat ProductsNo Sweetened or Fruit YoghurtNo Diet Drinks or Energy Drinks No Beer, Wine, Fizzy Alcoholic Drinks, CocktailsNo Crisps, Rice Cakes or CrackersNo Honey or Syrup

This is a high fat diet, we eat fat to replace sugars.It is NOT a high protein diet.

Protein

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Food Choices - OK

A high fat diet, we eat fat to replace sugars.It is NOT a high protein diet.

Meat (eat all the fatty bits if you can)Fish/Seafood (any)Poultry – chicken, turkey, duck. Free range/organic preferred.

This is a high fat diet, we eat fat to replace sugars.It is NOT a high protein diet.

Protein

Green salads are encouraged Tomato, green vegetables, spinach/broccoli/celery

Avocado (eat plenty!), mushrooms, peppers, chillies, onions

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Food Choices - OKDairyWhole eggs with no restriction – fry in butter, coconut oil or ghee. Cheese, cream, cream cheese, full cream yoghurt, butter

Protein

Nuts: Any nuts except peanuts and cashews

Oils: olive oil, coconut oil, flax seed oil (avoid vegetable oils and canola)

DrinksWater, tea and coffee with creamAlcohol small amount daily of any spirits (vodka, whiskey, gin etc. with water or ice – no mixers)

SnacksBiltong/Jerky with fat, nuts (as above), 85% dark chocolate

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Avoid These!Protein

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Avoid These!Protein

6 Simple Steps To Better Health

From Fat & Tired to Lean & Keen

1. Reduce Sugars and Sweet Things

(Don’t Eat Food That Comes In Boxes)

2. Eat only 2 or 3 Times A Day

3. Sleep Properly (7+ hours)

4. Get In The Sun (and Take Vitamin D)

5. Exercise Intensely & Quickly

6. Don’t Sit On Your Butt

Thank You!

Questions?

Speak to me:howard@decarbdiet.com

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