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Let’s Get Started!

Let’s Get Started!. Eliminating Toxins and Nourishing the Body AS YOU COME IN: Take the Salt Taste Test Take the Hyperinsulinemia Test. Prize Time!. Did you do action items for last week? Like Fit4God on Facebook. Introductions. Name

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Let’s Get Started!

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  1. Let’s Get Started! Eliminating Toxins and Nourishing the Body AS YOU COME IN: Take the Salt Taste Test Take the Hyperinsulinemia Test

  2. Prize Time! Did you do action items for last week? Like Fit4God on Facebook

  3. Introductions Name What is one thing you have learned about Food or Fitness that does NOT work for your body?

  4. What is Fit4God all about? • Finding the sweet spot for health – that place where everything is clicking and you feel fantastic! • You feel energetic and you sleep well • You feel full, your cravings are reduced or gone • Your bothersome symptoms are reduced or gone • Your body is completely nourished thanks to micronutritious eating • You avoid toxic foods that harm your body • You exercise efficiently and effectively so you feel energetic and strong, not overtired or stressed or bored

  5. How do we hit the sweet spot? • Faith • God’s name is continually on our lips! • Food • We avoid 3 major toxins that are common in the Standard American Diet • We eat micronutritiously • Fitness • We exercise efficiently and effectively

  6. Faith • What does God want for us? • “For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made.” Ps. 139:13-14 • “For God did not give us a spirit of timidity, but a spirit of power, of love, and of self-discipline.” 2 Tim. 1:7 • This week: Tell yourself “I have power, I love God enough to take care of myself, I am disciplined!” • Pray

  7. Faith • Fit4God isn’t about deprivation • Fit4God is about claiming God’s plans for us: • Our health (not disease) • Our strength (not weakness) • Our energy (not fatigue) • Our power (not timidity)

  8. Food: Toxin #1

  9. Food: Toxin #2

  10. Food: Toxin #3

  11. Fitness: Exercise right! • Long cardio sessions (45 minutes 3-5 times a week) • Cause a stress reaction in the body which promotes fat storage • Time-consuming, boring, ineffective • Marathoners have high rates of heart disease • High Intensity Interval Training (HIIT) + lots of slow cardio • Produces biochemical changes in the body (growth hormone, testosterone, insulin) that promote muscle growth and fat burning • Quick, fun, effective

  12. History

  13. Traditional hunter-gatherers • Wild meats – ate the whole animal, including fat, organs, marrow, brain • Vegetables – especially tubers • Wild fruits – especially berries • Nuts • Lean and muscular • Free of disease

  14. Agricultural revolution

  15. Agricultural revolution • What that did to our bodies: • Grew shorter • Once roomy mouths grew too small for teeth • Malnutrition widespread • Nutrient deficiency diseases • Drop in life expectancy

  16. Industrial revolution (1800-1900)

  17. Junk Food revolution (1970) • Twinkies, Ho-Hos, doughnuts, pizza, chips, cookies, slushies, soda… • Widely available – in grocery stores, corner markets, gas stations, schools, workplaces, vending machines…CHURCHES! • Heavily promoted – billions spent on advertising TOXIN OVERLOAD!

  18. Today’s Standard American Diet • Standard American Diet (SAD) • Huge amounts of hyperpalatable processed foods • Lowfat – 30% of calories (down from 55-45%) • Different types of fats (e.g., canola and margarine instead of lard and butter) • High carb – 55% of calories (up from 35%), a lot of it from sugar

  19. Video http://youtu.be/v8WA5wcaHp4

  20. What is the truth? Here are facts, proven overwhelmingly by science: Industrial Oils and Excess Carbohydrates cause: Animal Fats DO NOT!!!

  21. A recent example: the tokelau A fascinating natural experiment

  22. Tokelau Isolated from western influence well into 70s • They ate coconut, fish, and starchy melon • 70% of their calories came from coconut • 50% of their calories came from saturated fat

  23. Tokelau • 1960s overpopulation • Voluntary migration to the mainland • Scientists studied them for 14 years

  24. Tokelau • People who stayed on the island: • Ate less coconut, less fat • Ate more sugar (from 7 lb to 69 lb /yr) • Ate more flour (from 12 to 70 lb/yr). • Started eating cheese flavored corn snacks and biscuits, alcohol, smoking • Diabetes, hypertension, heart disease, gout, cancer all arrived – had not been seen before • Average person gained 20-30 lbs

  25. tokelau • 1979 shipwreck caused a 5 month stoppage of the new processed foods • Sugar, flour, tobacco, and starch were unavailable • People returned to traditional foods: coconut, fish, and starchy melon • Hospitals lost business during those 5 months • People lost weight • People felt better • Diabetes went down

  26. Tokelau • Some moved to the mainland and immediately adopted western habits • Bread and potatoes replaced meat, fish and coconut • Saturated fat dropped and carbs increased, especially sugar • Immediate increase in weight, blood pressure, cholesterol, hypertension, diabetes, gout, osteoarthritis

  27. The tokelau story is common Throughout history and across the globe, when modern man enters a new land and observes traditional people eating their traditional diet, he is stunned to see what good health they are in As modern foods are adopted, the people develop diseases of civilization Examples: Native Americans, Eskimo, African tribes

  28. Diseases of civilization unseen among traditional peoples • Appendicitis • Peptic ulcers • Diverticulitis • Gallstones • Hemorrhoids • Varicose veins • Constipation • Obesity • Diabetes • Heart disease • Hypertension • Stroke • Cancer • Cavities • Periodontal disease

  29. Fit4God Sleep, Sun, Supplements

  30. Let’s look at Principles 1, 2, and 3: Principle 1: Get Quality Sleep Principle 2: Get Some Daily Sun Principle 3: Supplement Wisely Principle 4: Don’t Eat Toxins Principle 5: Eat Nourishing Foods Principle 6: Get Proper Exercise Setting a strong foundation for fit4god

  31. Principle # 1: Get quality sleep Without enough sleep, we all become tall two-year-olds.  JoJo Jensen, Dirt Farmer Wisdom

  32. Principle # 1: Get quality sleep

  33. Principle # 2: Get quality sleep • Work with natural circadian rhythms by managing light • Dim the lights when the sun goes down • Expose yourself to bright light upon wakening • No electronics (TV, computer) 2 hours before bed • Use yellow tinted glasses to filter out blue light that interferes with melatonin production • Make your bedroom completely dark – you shouldn’t be able to see your hand in front of your face • No night lights • Put dark felt over your alarm clock and other lights • Use blackout curtains

  34. Principle # 2: Get quality sleep • Read before bed • Drink chamomile tea before bed • Supplement with magnesium • Take Epsom Salt baths (2 cups in bathtub for 12 minutes 3x per week) • Supplement with Melatonin if you need help getting to sleep

  35. Principle # 3: get some daily sun • Vitamin D deficiency may be the biggest nutrient deficiency of modern society • Vitamin D is critical for: • Immune function • Bone health • Autoimmune disease • Thyroid function

  36. Principle # 3: get some daily sun • 15 minutes of midday sun should do it • If you can’t get midday sun, or if you have autoimmune disease, you should supplement • Get 25(OH)D levels tested by your doctor • You want your 25(OH)D to be in the range of 40 – 60 ng/mL • Start w/4000 IU per day, retest in 2 mo. • 1000 IU will bring your level up about 10 ng/mL • Vitamin D is toxic at very high levels, don’t go above 5,000 without doctor supervision (toxicity not likely until 20,000)

  37. Principle # 3: Supplement wisely • Daily multivitamin – look for one with selenium, copper, zinc and iodine • Daily probiotic (Pearls, Culturelle, and Reuteri are good brands, there are others) • Daily Vitamin D • 2000 - 4000 IU per day for adults • 1000 IU per 50 pounds of body weight for children

  38. Principle # 3: supplement wisely • Maybe also: • Omega-3 – 2 - 3 g per day • Magnesium – 400 mg per day • Vitamin C – 500 mg to 1 g per day

  39. Success stories Do you see yourself in these success stories?

  40. Meet Dave, 53 yrs, 280 lbs

  41. Dave lost 20 lbs in 2 mo

  42. Dave lost 40 lbs in 6 mo.

  43. Dave lost 80 lbs in 2 yrs following our principles and can dead lift 404 lbs!

  44. 6 months ago Greg was 270 lbs with hypertension, pre-diabetes, metabolic syndrome. He changed his diet and exercise…

  45. Greg now at 195 lbs. Lost 75 lbs, hypertension, pre-diabetes, metabolic syndrome gone. All medication gone. Snoring, apnea, constant flatulence and frequent heartburn gone.

  46. For 25 years: Vegetarian Active Worked out hard 5 days a week 5-6 meals/day Ate 95% organic No junk food Rarely ate out Dean, age 45, trying to be healthy

  47. Dean, 8 months later • Eats meat, good fats, veggies, fruits, nuts, eggs, seeds • Works out 5 days a week • Workouts last 30 minutes OR LESS • NO pasta, grains, cereal, sugar, industrial oils

  48. “Skinny Fat” Used to be a Texas football player, now eating out all the time and sitting at a desk all day 215 pounds JP, age 30

  49. Just plain skinny! Lost 40 pounds in 6 months at 175 lbs Running 35 miles/wk Ate CW: Low fat, low cal Hungry, irritable, “miserable” JP, 6 months later

  50. Strong, fit, and happy at 185 lbs. Walking 30 min/day Sprinting 1x/wk Bodyweight exercises HIIT No grains, sugar, oil Meat and veggies! Happy, patient JP, 10 months later

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