Paleo Diet/ Primal Blueprint Our bodies are genetically the same as those of our ancestors 10,000 years ago. However, the modern American diet is completely.

HEALTH AND NUTRITION BRIEF

Paleo Diet/ Primal Blueprint

Our bodies are genetically the same as those of our ancestors 10,000 years ago.

However, the modern American diet is completely different. It inhibits our natural hormone levels, and limits our genes from expressing themselves fully.

Eat whole natural foods, avoid processed, non perishable junk.

Basic Food groups

Meats/proteins(2-3 meals per day)

Vegetables(As much as possible everyday)

Fruits(2 meals a day, and as a dessert/snack)

Nuts/Healthy fats(2 meals per day, snack during the day)

Limit grains as much as possible, especially if you need to lose weight. This includes Beer!

Meats/Proteins Protein and fat should replace

the vast majority of grains in your diet.

Protein contains an appetite inhibitor called PYY. Helps maintain healthy weight.

Try to consume close to one gram of protein per lb of lean bodyweight.(For example, if you weigh 100 lbs but you`re 20% body fat you only need 70-80 grams of protein)

Eat fresh, grilled, boiled, broiled, baked, and avoid all processed meats like salami, hotdogs, etc.

Super foods= Salmon, Grass-fed steak

Vegetables Eat twice as many

vegetables a day as you do now, then eat some more.

Although low calorie, vegetables contain vast amounts of nutrients that help your body function at peak performance.

Contain phytonutrients that protect you from the sun, maintain healthy skin, bones, eyes, etc.

Limit high starch “vegetables” like potatoes and corn.

Super foods= Bell peppers, spinach, carrots, broccoli

Fruits Also contains phytonutrients

and Antioxidants Fruit actually contains essential

amino acids necessary for muscle growth(Fruit plants and humans are symbiotic)

Best time to eat is at breakfast, post-workout, as a snack with some nuts.

The more fruit you eat, the less sugar you eat from other sources(preferably NO other sources)

Super foods= All berries, especially blueberries and strawberries.

Nuts/Fats Fats will replace role of

carbohydrates(Except before races)

Body prefers to burn fat over glycogen

Have fat with almost every meal besides breakfast, and as a bedtime snack to boost HGH levels and avoid hunger.

Healthy fats include: Avocados, peanuts, almonds, walnuts, lard(animal fat).

Grains Limited consumption Human body was not meant to process grain we will still need to eat grains b/c of the long

and intense training sessions we do.(especially endurance athletes)

However, you should consume them strategically,(i.e.. Only before a long workout, intense training session, or race).

consume less than 150 grams of carbs on regular days, eat more on hard training days.

CAVEAT: Some people can consume a higher carb/grain diet and actually do very well. However, most of the world`s population would feel better with a more paleo style diet.

Paleo vs New Age test. Consume a full meal comprised only of refined carbs(bread, pasta, bagels, etc.) rate your energy levels 15 min after, and 1 hour after. Repeat using paleo foods. Compare.

Fatloss meal/calorie plan Take goal weight, multiply

by 10, and you have calories per day. Multiply that by 7, and you have calories per week.

Ex: Goal weight 175lbs. 175x70= 12250 cal

Hard method: eat exactly 1750 cal per day in 6-7 small meals every 2 hours.

Easy method. Eat less during the week, more on weekends. Do Intermittent Fast days(IF)

Weekly plan

Mon: 800cal(Optional fast day) Tues:1750cal Wed:800cal Thurs:800cal(Optional fast day) Fri: 4000cal Sat:3000cal Sun:1100cal

Diet and Exercise for fatloss

A restricted calorie diet + Increased number of Intense trainings sessions= low body fat

We`ve just gone over meal plans and types of food to eat and not to eat.

As long as you eat less overall, while increasing HIIT, slow cardio, and some resistance training, you will maintain muscle and lose fat.

Perfect storm meal/exercise outline

Use battalion PT Minimize time spent in gym Strength training, followed

by HIIT, followed by slow cardio= badass workout.

Fast at least 3 hours before, 1 hour after workout.

3 to 4 intense workouts per week is perfect. Increase low impact cardio.

Increasing HGH levels naturally

The “HGH flush” post workout

Types of Fat burning workouts: Tabata, circuits, crossfit, P90-X, Sprint drills, resistance interval training.

Anything that is short but intense

Fasting also increases HGH levels

Healthy Fats

Supplements-Multivitamins a must on a

restricted calorie diet.-Vitamin D boosts athletic

performance as much as 20%. Take in either D3 pill form or get as much natural sunlight as you can. Reduces body-fat.

-Whey Protein does help with fat loss, muscle gain and during dieting phases.

-Fish Oil: multiple benefits.Great for fat-loss.

How you train and eat determines how you look and perform

Questions?