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Real Food is the „New“ Medicine,and the secret of a slim body is living without constant hunger.Andre Russo

Disclaimer

This video is not intended to be a substitute for professional medicaladvice, diagnosis or treatment.

Always seek the timely advice and/or treatment of your physician orother qualified health care provider before beginning any fitness,diet or nutrition routine, especially if your pregnant or havepre-existing health conditions.

Nothing contained in this video should be considered as medical adviceor diagnosis. It is for information and educational purposes only. Youruse of this video is solely at your own risk.

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One of the most important choices in life

You can either spend a lot of time taking care of your health or

you will have to spend a lot of time taking care of your illnesses.

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The biggest enemies to your health

• Modern supermarket „food“

• Modern medicine

• Your cravings andhabits, as well aslack of basic knowledgeabout nutrition andyour own metabolism

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Main success factors for your health

The absolute number 1 = Real Food

and only as additional elements follow:

• Intelligent exercising

• Good sleep

• Moderate stress

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Healthy food (= your health) is mainly aboutwhat not* to eat, rather than about what to eat.

6* No carbs, except for green vegetables, and no vegetable oils other than Extra Virgin olive oil

Without understanding insulin(= the main fat building hormone!) you will lose.Your hunger (= hormones) will always win.

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Blood glucose

andinsulin

time

carbs

proteins

fats

Your own fat reservescannot be burnedwhen your insulinlevel is high.

Fats don`t make us fat,carbs do!

Diets never work in the long run.

Strong will/character will not help you to control your hunger/appetite.

The secret of a slim body is living without constant hungerwhile eating really well at the same time!

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dietdiet

Sugar is just the tip of the iceberg.

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Hidden sugars. All carbs, except for green vegetables, are rapidlydigested into sugars and, if not used right away, they are stored for energyas your body fat.

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Sugar equivalent in teaspoons (4g each!)Courtesy of Dr David Unwin (https://phcuk.org/sugar/)

Bread (30g) = 3-4 teaspoons of sugar

Cornflakes (30g) = 8.4 teaspoons of sugar

Oat porridge (150g) = 4.4 teaspoons of sugar

Basmati rice (150g) = 10.1 teaspoons of sugar

Potato white boiled (150g) = 9.1 teaspoons of sugar

French fries (150g) = 7.5 teaspoons of sugar

Spaghetti white boiled (180g) = 6.6 teaspoons of sugar

Banana (120g) = 5.9 teaspoons of sugar

Grapes black (120g) = 4.0 teaspoons of sugar

Apple juice pure (200ml) = 8.6 teaspoons of sugar

Broccoli (80g) = 0.2 teaspoons of sugar

Eggs (60g) = 0 teaspoons of sugar

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Sugar and simple carb foods stop youfrom burning your own fat

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With the Western pattern diet or standard American diet your main fuel source are carbs (= glucose).

Your own body fat (= ketones) is too rarely used as energy.

Your body is like a hybrid car. It can run either on electricity(= glucose, mainly from food) or fuel (= ketones, mainly from your own fat).

liver ketones

OK, I get simple carbs, but what about fruits?

Most fruits contain too much sugar, in particularly the fructose.The fructose can only be digested by the liver making it fat.Non-alcoholic Fatty Liver Disease (NAFLD) is one of the biggestrisk factors for a poor health. NAFLD works as a trigger or acceleratorfor many other diseases.

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Seasonal localorganic fruit

in moderate quantitiesis absolutely OK,

but betternot like a bear

preparing for a verylong winter sleep.

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Abs are not made in the gym…

They are made in the kitchen.

Thanks to the Gluconeogenesis* one doesnot require any simple carbs for a healthy living at all.

* Human body (but also animals, plants, bacteria etc.) can and will generate glucose from non-carbswhen necessary in requiredquantities using your fat reserves. So next time someone tells you toeat sugar in order to feed yourbrain, let them talk and let yourbody do its work.

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Eat Real Food

Real Food does not have a labelwith a list of ingredients on it.Real Foods are the ingredients!

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E100E200E300E400E500E600E900etc.

95% of supermarket products (I would not call them food, because they contain

nothing but calories, preservatives, artificial flavours etc.) will make you ill and fat

Food and soft drink companies, supermarkets, fast food and coffee chains, bakeries etc.want to sell as much as possible while making their products as cheaply as possible andwith a long shelf-life. A sugar/carb addicted client, because he is constantly hungry,is very beneficial for growing the business.

What causes modern chronic diseasesand a weak immune system?

A) Sugars, including fruits, and artificial sweeteners

B) Nothing but calories carbs: bread, pasta, rice, potatoes, porridge etc.

C) Vegetable oils/fats(rich in Omega 6 = inflammation)except for extra virgin olive oil(use animal fats especially clarified butter and ghee,but also coconut oil for frying)

D) Alcohol, smoking and drug side-effects

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too muchOmega 6

not enoughOmega 3

Goal = 1:1

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• Agave nectar

• Barley malt

• Brown sugar

• Cane juice

• Corn syrup

• Fruit juice

• High-fructose corn syrup

• Honey

• Lactose

• Rice syrup etc.

There are around 100 different names for sugar

80% of people with Alzheimer`s diseasehave type 2 Diabetes Healthy food is crucial not only for your body (to fight Diabetis Mellitus,

obesity, asthma, hypertention, myocardial infarction, cancer, acne etc.),but also for your brain (combatting Alzheimer, dementia, migrane etc.).

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What about healthy fats?

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Healthy fats+ some proteins+ green vegetables(raw, cooked,fermented etc.)

= healthy

Healthy fats+ sugar / simple carbs= unhealthy +

What about cholesterol?

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A healthy gut is crucial for your immune system

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Some basic knowledge about nutrition andthe Real Food will help you to get all the essential macro and micronutrients in order to be healthyProtein: essential amino acidsFat: essential fatty acidsWater soluble vitamins: C and 8BsFat soluble vitamins: A, D, E and KMacro minerals: calcium, chloride, magnesium,phosphorus, potassium, sodium, sulphurTrace minerals: chromium, copper, iodine, iron,manganese, molybdenum, selenium, zinc

Attention: The bigger are your health,digestion and stress problems, andthe unhealthier your food, the moreyou will need to use supplements.Very commonly people lack vitamins D, B9,B12 (all vegans!) as well as Omega 3, magnesium,selenium, iron, zinc and coenzyme Q10 (40+). 23

Fasting and its benefits on your health

A) Fat burning (Does not lead to musclel loss! unless you don`t eat at all for several days)

For more information check out some Dr. Jason Fung and Dr. Eric Berg YouTube videos.

B) Autophagy (2016 Nobel Prize in Medicine) is body`s natural process of cleaning out damaged

cells or cell parts, regenerating new ones,slowing down aging etc.

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Fasting for beginners

Don`t eat if you are not really hungry. Never snack.The appetite usually simply goes away in 10-30 minutes. It will takeseveral months, but the longer you follow the low-carb lifestyle,the more often you won`t be hungry at all easily skipping meals.

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Your own fat reservescannot be burned whenyour insulin level is high.

Storingfat

Burningfat

On low-carb foods (for long enough time) the IntermittentFasting eventually becomes part of your new healthy life

A) Fast 16 hours : eat 8 hours

B) Fast 20 hours : eat 4 hours

C) One meal a day

Attention: Drinking and a bit of salt are essential while you fast.

By the way, exercising while fasting makes your fast even more effective. 26

Low-carb and fasting for cancer patients

• Glucose is one of just two types of fuel cancer cells thrive on

• Cancer cells cannot use ketones as an alternative energy source

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Other health factors besides real food

• Intelligent exercising

• Good sleep

• Moderate stress

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Intelligent exercising = trying to prevent injuries

Good regular sleep is a health booster

• Going to bed on time, ideally not later than 22:00

• No electronic devices in bedroom

• Keep your bedroom dark and cool

• Comfortable bed

• No alcohol

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Modern medicine only treats symptoms

Example: Diabetes type 2

It is a metabolic disease caused by a high-carb diet.

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Carbs Hunger Carbs Health Problems Simple Solutions …

Carbs

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Hunger

Your bad habits, e.g. looking for an easy andquick fix, are also part of the problem

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MAGIC PILL

Conclusions

• Diets never work in the long run

• Low-Carb Lifestyle = No more constant hunger

• Only Real Foods keep you healthy

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Don`t rush. Learn. Small steps are absolutely OK.

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Keep learning about your health.Here are selected YouTube channels and books:Low Carb Down Under

Dr. Eric Berg DC

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Real Food is the „New“ Medicine

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