Goemon_
The Living Force
J'ai recopié de nombreux extraits pendant ma lecture de PBPM.
J'en ai fait une rapide traduction.
Voici donc les extraits suivis de la traduction.
I have copy out a lot of excerpts from PBPM when I have read it.
I have done a quit translation of them.
Thus, here are the excerpts and the translation.
EXCERPTS PRIMAL BODY, PRIMAL MIND
Page 13
Syndrome X, or metabolic syndrome, is both created and exacerbated primarily by chronic carbohydrate consumption in combination with dietary trans fats, unnaturally abundant omega-6 fats (vegetable oils), and, to some extent, potentially even excess omega-9 fats (oleic and olive oils).
GLUTEN
Page 37 à 39
A systematic regimen of reducing inflammation and healing the existing damage must be implemented for long-term optimal results and true healing; this is a process that is likely to take at least one year of dedicated effort, although significant tangible benefits are typically seen much sooner—some within days of eliminating all exposure to gluten, in fact. The daily addition of omega-3 fat (EPA), the fatty acid GLA, vitamin D, glutathione-enhancing nutrients, and botanicals such as turmeric (curcumen) can help battle inflammation, while the use of other botanicals (marshmallow root extract, slippery elm bark extract, deglycyrrhizinates licorice extract, and aloe leaf extract can all be helpful) as well as additional substances such as L-glutamine and methylsulfonylmethane can help serve to support the healing of the existing damage. Proline-rich polypeptides from bovine colostrum and whole, minimally processed, grass-fed, organic bovine colostrum can also be of tremendous benefit in restoring healthy gastrointestinal integrity and immune function over time. There are more than nine thousand studies showing grass-fed bovine colostrum's potentially key role in restoring gastrointestinal integrity. Other food sensitivities must also be addressed.
The good news is that other food sensitivities often diminish over time once the aggravating factor of gluten (the granddaddy of them all) is finally out of the picture and intestinal integrity is restored.
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Also, a patent cross-reactive to casein (the protein found in milk products) has additionally been demonstrated to be similar to an immunologic reactivity to gluten.
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Casein is among the most common cosensitive agents with gluten, but the immune system can come to react to almost anything if gluten consumption persists. Cross-reactivity, which is the tendency to react to substances either genetically or structurally similar to gluten or that our immune system has merely learned to associate with gluten, is an added concern for many.
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Among the most common true potentially cross-reactive compounds are :
°casein (milk protein and cheese included)
°oats (including the supposedly “gluten-free” kind)
°rye
°spelt
°kamut (also known as Polish wheat, Egyptian wheat, or camel's wheat)
°yeast
°coffee (so sorry!)
°milk chocolate (don't hit me)
Additional compounds tested for by Cyrex Labs (frequently substituted for gluten) that may cause problems and food sensitivity issues of their own include:
°corn (very common food sensitivity and almost always a GMO food)
°sesame
°buck wheat (note that most buckwheat and soy flour, apart from being potential sensitivities in and of themselves are most commonly contaminated with gluten due to processing methods)
°quinoa
°sorghum
°millet
°tapioca
°amaranth
°rice (yes, rice—increasingly, believe it or not)
°potato
...
...prolonged storage of gluten-containing grains, leading to enterotoxin contamination...
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Page 43
Elimination diets can be an effective means of determining the potential for gluten sensitivity, but they must be strictly adhered to for at least six to eight months to make a genuinely clear determination. Avoidance of gluten must be no less than 100 percent from all (even hidden) sources, and not so much as even a single crumb of bread can be eaten... Also, beware of cross-contamination issues, where nongluten foods may come into contact with gluten-containing foods via cooking or preparation surfaces and utensils in restaurants or at home. (Yes, this matters.). The inflammatory effects in the brain especially and throughout the body from even trace gluten exposure can reverberate for fully six months in sensitive individuals. Any exposure of any kind (even seemingly innocuous and unintentional slipups) means you must basically start over on the elimination diet.
Page 44
The prolamon (avenin) content of oats, however, still makes them at least potentially suspect for inherent cross-reactivity issues, even where they may be sold as gluten-free products ? The very same can be said for many products containing corn and cornstarch. Buckwheat and soy flours are almost always contaminated with gluten due to processing and storage methods.
Hydrochloric Acid
Page 56-57
So, why don't I have enough hydrochloric Acid?
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Certain nutrient deficiencies can also be culprits (vitamin B1, zinc, and vitamin C are needed for hydrochloric acid production), as can overeating at meals; inappropriate food combination ; excess alcohol consumption ; and chronic stress, anxiety, and overarousal, particularly at mealtime.
Proper hydrochloric acid production is key to the rest of the digestive process, so it's an extremely important issue to address and among the most common deficiencies impacting health.
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Chew, chew, chew! (Sorry to say, you're mother was right... about that, anyway.)
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Page 60
Taking bile salts (commonly sold as ox bile in health-food stores) with every fat-containing meal is a must in the absence of having a functional gallbladder. Additionally, care must be taken that one does not develop deficiencies of essential fatty acids and vitamins A, D, E, K.
Page 61
For some, taking hydrochloric acid as a supplement at mealtime may be appropriate and necessary for a time, until the stomach is able to resume its own production. If you experience gas, bloating, or excessive fullness after meals, the rule is start with one capsule of hydrochloric acid with a meal. If you do not experience a slight warming sensation with that, take two with your next meal and so on until a sensation of warming is achieved. Then back off by one capsule, and that is your dose.
Page 66
The most effective and inexpensive solution to restore healthy gastro-intestinal flora, by far, comprises the addition of raw cultured vegetables, and, if tolerates, homemade, raw, milk-based or (tastier and healthier yet) dairy-free, coconut milk-based kefir and yogurt to the diet.
Page 69
Meat from grain- or corn-fed animals should probably be as lean and trimmed of fat as possible or countered with extra omega-3 fat supplementation, and always organic.
Page 92
When vitamin D supplementation is determined to be necessary, car, in my opinion, must be taken to use a supplement with vitamin D complex containing the vitamin's numerous cofactors in relative valance, or rather, with vitamin A in its true state, as found in beef liver, grass-fed butter and ghee, and what is called “high-vitamin” cod-liver oil (rich in both vitamins A and D) –not simply beta-carotene.
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Recommended supplemental amounts of vitamin D may vary from as low as 1,000 IU for relative maintenance in an otherwise vitamin D—sufficient individual to upward of 10,000 IU per day for someone with an autoimmune condition. The woefully outdated government guideline established as the recommended daily allowance (RDA) for Americans is a meager 400 IU. Available data from modern-day, primitive hunter-gatherer societies generally estimate that the daily dietary intake was probably close to 4,000 IU of dietary vitamin D per day (Price 1939). This does not include vitamin D synthesized in the body from sun exposure, another highly variable and unpredictable process, depending on geographic location, time of year, and one's own inherent density of vitamin D receptors (and metabolic functioning). Higher amounts may be needed for a time to remediate deficiency states, however, or for specific conditions.
Page 99
Once they are consumed, it can take at least two full years for the body to get rid of dietary trans fats, causing untold metabolic chaos in the meantime (Enig 2001).
Trans fats should always be avoid 100 percent at all costs.
Page 100
Modern dietary sources of omega-3 fatty acids, particularly preformed EPA and DHA, include wild-caught seafood from particularly cold waters, such as salmon, hilibut, cod, herring, mackerel, and sardines.
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Exclusively grass-fed and finished beef, lamb, venison, and buffalo meat are also superb sources. Unfortunately, virtually all beef sold, even beef labeled as organic in natural foods-type markets, unless otherwise specifically labeled, is feedlot-finished on grains, corn, and soybeans, eliminating virtually all omega-3 fatty acid content and containing highly imbalanced quantities of omega-6 fatty acids.
Page 101
Regardless of whether one makes these healthy dietary changes, it is likely that, for a time, some period of additional supplementation of the omega-3 fatty acids EPA and DHA from either fish oil or Antarctic krill oil may be necessary for remediation of deficiency states.
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Regular fish oil or Antarctic krill oil supplements for omega-3 fatty acids, combined with small amounts of cod-liver oil, are far and away the best supplemental sources.
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Also, sufficient tissue zinc and dietary selenium levels can help mitigate the potential for mercury toxicity and retention.
Other potentially very important adjuncts to omega-3 fatty acid supplementation include vitamin E, CoQ10 (when affordable), and selenium, which, in addition to vitamin D, protect these highly polyunsaturated oils from breaking down and going rancid. At the very least, some vitamin D and vitamin E should be added to any regimen using supplemental levels of these highly polyunsaturated and delicate oils.
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(Note: If you're buying vitamin E as a supplement, be sure to get it in a mixed tocopherol form rich in gamma tocopherol and only in a glycerin base, and not a soybean or canola-oil base).
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Selenium can also be readily derived from foods such as Brazil nuts, garlic, and grass-fed butter.
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Standard fish oil capsules contain roughly 180 mg of EPA and 120 mg of DHA. At these concentrations, one therapeutic recommendation offered by DR. Joseph Mercola (www.mercola.com) for remediating marked deficiency states of these nutrients involves taking one capsule for every ten pounds of body weight, preferably in two divided doses. This translates to approximately 1 teaspoon of liquid-form omega-3 fish oil for every forty pounds of body weight (much easier). ...is if you are using omega-3 fatty acids for health, mood, or cognitive enhancement, roughly 2,000 mg per day is probably adequate.
Current research in the area of human longevity and life extension puts this closer to 3,000 mg. Much is going to depend on how deficient or symptomatic you are. If needed for mood elevation or stabilization in more-serious mood disorders or bipolar disorder, 10,000 mg of omega-3 fatty acids or more may be appropriate in some individuals. In these instances, capsules become far less practical, and using a liquid form makes more sense. The traditional Greenland Eskimo diet included at least 14,000 mg per day of omega-3 fatty acids. Where deficiencies are likely an issue, as with ADD/ADHD and depression, it is probably better to err on the higher side, as far as dosage is concerned, for at least a period of time. If by some chance a worsening of symptoms is experienced with increased omega-3 supplementation, you may want to screen for a condition known as pyroluria (see appendix F). In these individuals there is a much greater need for omega-6, and the condition may worsen by too much omega-3.
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Supplementation of any essential fatty acid should, at the very least, contain added vitamins D and E with selenium, and CoQ10 and R-lipoic acid may serve some additional protection, if affordable.
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A newer source of EPA and DHA, Antarctic krill oil, may be a superb alternative for people who want to avoid any fishy aftertaste (sometimes present with conventional fish oils) and is also a source of an extremely potent, naturally occurring protective antioxidant and anti-inflammatory agent, a carotenoid known as astaxanthin. This, along with naturally occurring phospholipids, can actually improve the use and protection of EPA and DHA in the body and brain better than conventional fish oil. Be prepared to pay big bucks for this alternative to fish oil, though; on the plus side, with krill oil “less does more”.
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It is probably advisable for most people to consider supplementation with small amounts (the recommended dosages on labels are probably sufficient for most people) of either black currant seed oil or evening primrose oil to cover this base and prevent imbalances from occurring.
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Also, be certain these delicate seed oils are labeled as hexane and solvent-free.
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The optimal ratio of omega-3 to omega-6 fatty acids seems to be about 1:1 and no more than 1:4. Modern diets are supplying as much as twenty parts of omega-6 to every part of omega-3 fatty acids. This invariably leads to undesirable consequences.
Page 114
Moderate amounts of extra-virgin olive oil in salads and a dash or two of sesame oil, which contains a potent heat-protective antioxidant, sesamin, for flavoring in medium-heat cooking are fine. Excessive amounts of olive oil, however, along with other vegetable oils, have been shown to interfere with the use of omega-3 fats in the diet and have also been shown to potentially enhance insulin resistance (Enig 2001). In contrast, omega-3 fats (in the form of EPA and DHA)--abundant in wild-caught fish, wild game, and exclusively pasture-fed meats—are known to significantly improve insulin sensitivity. Saturated fats like coconut oil, palm oil, butter, lard, and tallow are essentially neutral and benign in moderate quantities, some having numerous beneficial antimicrobial properties. They are also important for the proper use of both essential fats (omega-3 and omega-6 fats) and protein in the body.
...Use a little olive oil on your salads; accent stir-fries with sesame oil; and use raw, organic butter or ghee (if you are casein sensitive) liberally on steamed veggies, as they assist in the absorption of oil-soluble nutrients in the vegetables. Use organic coconut oil, palm oil, organic lard, or quality tallow for higher-heat cooking or sautéing. These fats are highly stable and will not easily go rancid, and rancid fats are extremely damaging to your body and DNA. Short- and medium-chain saturated fats that are found in butter and coconut oil are far more likely to be used as energy by your body, including the heart and other organs, rather than be stored as body fat.
Page 116
Where omega-3 and omega-6 fatty acid intake is concerned, current recommendations by the most knowledgeable lipid researchers and biochemists suggest an intake of no more than three to four parts of omega-6 fatty acids to one part of omega-3 fatty acids. Omega-3 fatty acids should make up at least 0.5-1,5 percent of the total daily caloric intake. Omega-6 fatty acids should make up no more than 2-3 percent of the total daily caloric intake. One-to-one ratios are probably more optimal. Higher intake of omega-3 fatty acids may be desirable or necessary for a time (several months) to reverse a deficiency state.
Among the best sources of omega-3 fatty acids are grass-fed or wild game meats and organ meats and cold-water, wild-caught fish such as salmon, herring, sardines, and mackerel. The best supplemental sources are high-quality fish and krill oils. Quality matters.
Please be aware: Cod-liver oil contains some omega-3 fatty acids but is mainly a source of vitamin A and some D. Raw, preferably soaked and dried, nuts and seeds are a rich source of the parent form of the omega-6 oils and a less rich source of the parent form of omega-3 oils. We do need some of the parent form ALA, found readily in fresh walnuts, in flaxseed oil and even in small amounts in fish oil supplements. Balanced levels of omega-3 and omega-6 fatty acids are also found abundantly in grass-fed meat and wild-caught fish, along with needed protective saturated fats. Black currant seed oil and evening primrose oil are the best sources of supplemental GLA, an important omega-6 fatty acid derivative. Our ancestors got a lot of this, in the form of DGLA, eating organ meats. Periodic supplementation with these oils or increased dietary consumption of organ meats may be desirable in cases of GLA deficiency due to impaired delta-6 desaturase activity ; which manifests as eczema, skin disorders, hormonal imbalances, mood disorders, and some forms of cognitive dysfunction. Most people with deficient levels of omega-3 fatty acids are also deficient in this very important anti-inflammatory omega-6 fatty acid derivative.
Page 117
All other vital organs are also able to thrive on ketones. The human heart prefers ketones, in fact, to any other fuel. Some evidence also shows that a state of healthy ketosis can help starve cancerous tumors, as they are unable to use ketones for fuel and must rely on glucose.
Page 118
Free fatty acids released into the blood travel on albumen to organs, where they diffuse across cell membranes and are carried into mitochondria for oxidation (burning for fuel). Transport across the mitochondrial membrane is accomplished with the help of carnitine (notably found most abundantly in the diet in red meat).
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Ketone production increases gradually... reaching its maximum by about 10 days. The same occurs in individuals consuming little or no carbohydrate [emphasis mine]. (Linder 1991)
Page 119
Having said this, it is important to note that there are four possible types of people for whom a state of ketosis is potentially questionable: (1) people with uncontrolled type 1 diabetes (ketoacidosis—a very different, more serious condition of particular concern under certain conditions—is often confused with ketosis), (2) people with renal disease (maybe, depending), (3) people who are pregnant (if they are unaccustomed to being in a state of ketosis), and (4) people who sell diet drugs.
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Ketosis (simply put) is essentially the state in which the body is burning fat for energy instead of carbohydrates.
Page 120
Ketones may initially be excreted as more of a waste product. It takes time for the body to adapt to this change, as little as three weeks in younger individuals and longer in older individuals, but about a month to six weeks for most, on average. Certain individuals who have candida yeast overgrowth, are extremely addicted to carbohydrates, or have undiagnosed or unmanaged food sensitivities may take longer and may need additional supplementation and special attention to help facilitate the necessary metabolic changes.
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Care must be taken to drink a good deal of water so that more ketones can be lost through the urine than the breath or skin (which may impart a mildly undesirable odor in the beginning). Adding a squeeze of fresh lemon juice can be additionally alkalinizing and can help somewhat with yeast issues. Sufficient water can also help dilute any toxic material commonly stored in adipose tissue so that it can get released in the bloodstream during ketotic states.
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Supplementing the diet with high doses of L-carnitine (2-5 g per day) can also help minimize any discomfort, maximize energy levels during the initial stages of weight loss, and facilitate the transition to using fat as a primary source of fuel.
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Supplemental doses of pancreatic lipase can also help better facilitate the proper digestion and use of dietary fats. It's also important not to overconsume dietary protein because protein in significant excess of the RDA (roughly 0,8 g/kg of ideal body weight per day, 25-30 g of pure protein, or 2-3 ounces of meat, fish, eggs, etc., per meal) can convert to sugar and be used in the same way, slowing or reversing the state of ketosis for many people.
Page 127
Complete avoidance of sugar- and starch-based foods in addition to most cheeses and sour cream, pickled or fermented foods (including soy sauce), and vinegars is often necessary to get candida under control.
Page 144
This may be as little as 44 to 56 g per day for most adult people (the approximate RDA), which translates to six or seven ounces (just a few) of meat, eggs, or fish—preferably in divided amounts. (See the protein content of foods chart in appendix C, at the back of this book.) Another method of calculation would be to shoot for O,8 g of actual protein per kilogram of ideal body weight per day. Extremely large or active individuals—short of being an Olympic athlete or a professional body-builder—or individuals in a particularly nutritionally depleted state may need 10 g or so more (all relative to lean-body composition and one's activity level). That's really about all. Elite athletes and bodybuilders may need closer to 1.5 g of actual protein per kilogram of body weight to meet their daily needs. Amounts in excess of this will likely suppress ketosis, however (Phinney 2004). Pregnant women, children, and teens, however, should not have their protein intake overly restricted.
Page 146
Yet the most dramatically effective weight-loss approach ever researched involved a diet that consisted of little more than one thousand calories a day divided into five two-hundred-calorie feedings every four hours of almost pure fat (90 percent).
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Of course, the particular one-thousand-calorie-per-day, pure-dietary-fat approach used in the Pawan and Kekwick study is not a practical, advisable, or sustainable diet in the long term for anyone; it's woefully restrictive and lacks adequate protein and other nutrients. However, the research underscores the superior impact of eating fat (not carbohydrate) to burn even more fat than would be possible even with a total fast. There's a hint here, folks.
Page 152
Fiber—a nonusable carbohydrate—essentially serves as bulk in the diet and may help facilitate waste elimination in the colon (though it is not essential for that) and serves to bind excess conjugated hormones and better allow for their proper excretion. Apart from this, the body uses only minute amounts of sugar to fuel red blood cells and is able to store all of about two thousand calories' worth as glycogen in the liver and muscles for emergency use for major exertion.
Page 155
Exercise can never compensate for a lousy diet any more than drugs or supplements can. At least 70 percent of your health equation depends on your diet. Most of the other 30 percent is a combination of appropriate supplementation, stress reduction, positive attitude, and exercise. Exercise is a helpful component of healthy weight loss in tandem with a healthier diet. The key is the quality of exercise, not a great quantity of exercise.
Although the details of this topic are best saved for a separate book, suffice it to say that brief bouts of peak anaerobic exertion are essentially superior for expanding the health of the heart and lungs and facilitating weight loss and lean tissue development. More exercise is not necessarily better, contrary to the common tendency of those people who endeavor to jog endlessly on their treadmills or spend hours in the gym lifting weights.
Our ancestors would never have bothered with such wasteful and wearing expenditures of energy! Consider that, apart from walking, exercise for our Paleolithic ancestors consisted mainly of brief bouts of running to catch things they were hunting or running away from things that wanted to eat or trample them. These brief, intense bouts of exercise or exertion served to expend heart and lung capacity, challenged and developed the strength of skeletal muscles, and rapidly used blood glucose and glycogen stores. Now, you might be thinking, 'That doesn't burn any fat!”.
Au contraire.
Page 160
So, what do you do?
First, limit intense exercise to no more than about twenty minutes in duration and focus on brief bouts of significant anaerobic exertion, interspersed with brief periods of recovery at a slower pace that is sufficient for a return to the resting heart rate. This can be done via sprinting, cycling, rowing, elliptical machines, and many other methods. Or, it can be done using kettlebells (my personal favorite), weights, or calisthenics in which muscles are, after warming up, challenged close to their peak capacity for a very few sets.
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Once each muscle group has had its neural recruitment capacity sufficiently challenged and has performed at its peak exertion level, you are done for the day. This may take no more than ten or fifteen minutes of challenging exertion, total. Another way of going about it can be sprinting (when biking, rowing, swimming, or elliptical training) for four or five sets of up to a minute each, allowing for heart-rate recovery in between. This exercises and expands heart and pulmonary capacity as well as honing strength. Talk about a time-save, not to mention a lifesaver!
Done appropriately, this style of exercise can be adopted by anyone, regardless of age or fitness level, with or without a gym. Changing your routine and type of exercise daily is another means of enhancing your gains and eliminating plateaus. Don't let your body get too used to any one routine. Also, working muscles in groups or doing whole-body exercises is infinitely more efficient, effective, and natural than exercising as a collection of individual body parts using isolation exercises or machines. Following these brief bouts of anaerobic exertion, critical building and rebuilding mechanisms can immediately take place over the next day or two to make you ultimately better and stranger than you were before. Remember, you don't build strength or regenerate healthy tissue during exercise; it is accomplished during recovery. You must allow sufficient recovery between intense bouts of exercise!
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In exercising in brief, intense bouts, you become more readily efficient at storing future sources of carbohydrates as glycogen in muscle, which increases the size and definition of the muscle and better fuels it for the future, instead of simply converting the carbohydrates to body fat for marathons. You also become much more efficient in using those glycogen stores. You better preserve your precious adrenal health. Enhanced muscle strength, stimulated by growth hormone during peak effort, increases the number of mitochondria in the body—our body's little fat-butning factories (hint, hint); found almost exclusively in muscle—and thus inherently enhances our use of fat as fuel and consequently as our primary energy source as well. This also ensures that your body more comfortably releases fat stores for fuel, since no undue demands are being places on endurance capacity. You become a lean, mean, fat-burning machine!
For advanced, excellent, and possibly the best-detailed information regarding this general approach to cardio fitness and bodybuilding or strength training, get Dr. Al Sears's book PACE: The 12-Minute Fitness Revolution (Sears 2010).
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Increased lung capacity, possibly more than any other single physical factor, is tantamount to greater longevity (Schunemann et al. 2000).
Page 162
°Regularly take a B-complex supplement with meals (preferably one that is whole food complex-based or coenzymated). B vitamins assist in improving carbohydrate metabolism. Vitamin B1 and especially its fat-soluble derivatives allithiamine and benfotiamine can greatly help reduce glycation. From 100 to 250 mg or more per day is the common dosage.
Page 163
°L-carnosine is an amino acid that can serve as a powerful neuroprotective, antiglycating nutrient. From 500 to 1,000 mg, one or two times daily, is a typical dose.
°L-carnitine (not to be confused with L-carnosine) is a quaternary ammonium compound and an amino acid derivative, not an actual amino acid, and is necessary for transporting fatty acids into the mitochondria, where they can be burned for energy. It can reduce the time it takes to convert from sugar burning to fat burning in resistant individuals. From 2,000 to 5,000 mg per day may be helpful.
°Acetyl-L-carnitine is fat soluble and is better able to protect and aid in fueling the brain than regular L-carnitine. It is ultimately antiglycating and, especially in tandem with R-lipoic acid, has been shown in studies to markedly reverse neuropathy. From 500 to 2,000 mg per day may yield beneficial results.
°Chromium is a trace mineral essential to the normalization of glucose metabolism and is commonly deficient. From 200 to 400 mcg per day of chromium picolinate or GTF chromium is usually sufficient.
°R-lipoic acid, which functions as an antioxidant, is uniquely effective against both fat-soluble and water-soluble free radicals, can prevent and even help reverse glycation, can improve blood sugar metabolism, and can improve cellular energy production. From 50 to 250 mg per day or more may be needed by some people.
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°Pyridoxamine is a unique form of vitamin B6 that specifically interferes with toxic glycation reactions. It is among the most potent natural substances for inhibiting AGE formation. Doses of from 50 to 100 mg have commonly been used in studies that reported beneficial effects. It is so effective, in fact, that the FDA has blatantly sought to reclassify this natural nutrient as a drug. I'll spare you my colorful comments on this.
Page 164
°CoQ10 (in the form of ubiquinol) helps support healthy mitochondrial function, serves as a powerful fat-soluble antioxidant, and can greatly improve oxygen and energy use. It is found in every major organ, especially the heart, and is dramatically and dangerously depleted by the use of statin drugs. Common dosage ranges from 50-300 mg (note: err on the higher dose if you have a history of statin drug use).
°Omega-3 fish oil or Antarctic krill oil has something to offer to almost everyone. Getting adequate amounts is critically important. This vital nutrient often calms or eliminates carbohydrate cravings and can greatly enhance insulin sensitivity, as well as help curb inflammation and enhance mood and cognitive function.
°L-glutamine, an amino acid, can stop cravings for sweets, starches, and alcohol instantly as the brain is able to use L-glutamine temporarily for fuel. It is also the number one food for enterocytes, the cells lining the small intestine, and can greatly help regenerate the gastrointestinal mucosa. It usually comes in 500 mg capsules and needs to be taken on an empty stomach for best effect. Start with the lowest dose and increase as necessary. It can also be absorbed sublingually (sprinkled under the tongue) for a more immediate effect. Up to 5 g (5,000 mg) or even more may be necessary. Loose powders are widely available and quite palatable if larger doses are needed. (caution: Refrain from using L-glutamine if you knowingly have cancer, as L-glutamine can serve to fuel certain types of tumor growth.)
Page 165
°Eliminate the use of caffeine and other stimulants. Stimulants aggravate blood sugar problems and deplete two important neurotransmitters, serotonin and norepinephrine, adversely affecting mood and energy.
Page 166
°Try adding some pancreatic lipase on an empty stomach. Deficiencies of lipase are common in people who have trouble managing blood sugar, and supplementation can improve your ability to digest and use fats instead of sugar for fuel! (Pancreatic lipase is found typically as part of a pancreatic enzyme-complex supplement.)
°Stop smoking. Duh!
°Eliminate the use of alcohol.
Page 167
°Get a good night's sleep. Don't be a night owl. Studies repeatedly show sleep deprivation as strongly correlated with decreased insulin sensitivity and unwanted weight gain, along with other problems. Try to get at least six to eight quality hours of sleep every single night, as we were designed to do!
°Exercise daily, or at least three to five times per week. Short bouts of high-intensity interval training or exertion-and-resistance training are most effective. Exercise has been shown to decidedly help improve insulin sensitivity. Exercise such as this immediately following a meal containing carbohydrates also can help burn off some of the sugar.
Page 170
In fact, fructose is twenty to thirty times more glycating (i.e., damaging) than glucose.
Page 171
The lower the sugar and starch content of your veggies, the better!
Page 176
Last, beware of what amounts to the new “yuppie” form of high-fructose syrup being sold as a natural, even exotic-sounding product called agave nectar. Agave is actually much richer in damaging fructose and, as such, potentially much worse for you than industrial high fructose corn syrup (with the exception of the fact that the industrial high fructose corn syrup is made using synthetic chemicals and GMOs). High fructose corn syrup contains about 55 percent fructose content. Agave nectar, by contrast, contains anywhere from 70 percent to 90 pure fructose! Yes, agave has a supposedly low glycemic index. Big deal. So do antifreeze and Nutrasweet. The marketing for this highly processed substance has been brilliant, however, and many so-called organic food products now add cheap agave as a supposedly healthy sweetener. Don't fall for it... please.
[Ensuite il y a un passage sur le bénéfice de la réduction des calories, pour une vie plus longue, où il est recommandé de limité la quantité de protéines à 0,8 g par kg de poids corporel idéal, en ne dépassant pas les 0,95 g par kg de poids corporel idéal et en ne dépassant pas les 25 g en une seule prise.]
Page 208
How much insulin we produce over the course of our lives controls how long we live! And it turns out, the less insulin we need, the better.
Page 209
That's the clue to as to how we beat Mother Nature at her own game. The down-regulation of insulin (and mTOR) triggers the up-regulation of repair and maintenance on a cellular level that allows us to remain healthy until food becomes more available and we can finally reproduce. Bingo.
That's our magic loophole. And it's not a drug, a supplement, or something that is expensive or complicated to implement. In fact, applying this simple loophole will even save you some real money—money on groceries and money on health care. You don't even have to feel hungry. Plus, you will discover a vitality and feeling of self-empowerment you never knew was possible for you to have. It's a win-win situation, all the way around.
Page 210
Research across the board has shown that long-lived individuals (animals and humans) share the following characteristics:
°low fasting insulin levels
°low fasting glucose levels
°optimally low leptin levels
°low triglyceride levels
°low percentage of visceral body fat
°lower body temperature
°reduced thyroid levels
Page 213
There are actually several more-recent studies, too, showing significant health benefits where caloric restriction in humans is concerned. The study by Rosedale and colleagues in The Journal of Applied Research demonstrated in the context of an outpatient medical clinic that a diet high in fat (unlimited quantity), adequate in protein (50-80 g per day), and very low in carbohydrate, with some added multivitamin and mineral supplementation (together with 2,000 mg L-carnitine, 400 mg alpha lipoic acid, 100 mg CoQ10, and 1 tablespoon of cod-liver oil per day) led to significant improvement in recognized serum factors related to the aging process (e.g,, glucose, insulin, leptin, and triglycerides) (Rosedale et al. 2009). Patients were told to eat when they were hungry.
Page 214
Homocysteine rapidly ages you and significantly increases your susceptibility to disease! B-complex vitamins (particularly B6, B12, and folic acid) are cheap insurance in this regard, though I always make a point of getting at least some B12 in its methylcobalamin form sublingually to ensure absorption. Note that a high percentage of vegetarians have a tendency toward high homocysteine (Wadoa et al. 2004).
Page 215
Of course, it's easy to restrict overall calories with lab animals, as they have no choice in the matter. It is quite another matter to tray and restrict overall caloric intake when you're driving past fifteen fast-food joints on your way home, are surrounded by constant manipulative advertisements, and have a refrigerator and cupboards full of food at your ravenous fingertips. Unless, of course, you apply the caloric-restriction model in a way that does not leave you hungry, which is exactly what this book tells you how to do. Just follow the simple, most basic dietary guidelines outlined here to eat optimally well, and you will feel fully satisfied, live healthier and longer, and even save some real money along the way! Even while buying the best-quality produce, grass-fed meats, ands wild-caught fish, you can find yourself saving considerable money on groceries. The basic guideline to remember is this: Greatly restrict or eliminate sugar and starch (preferably eliminating gluten completely); keep your protein intake adequate (roughly the RDA: 44-56 g per day or 0.8 g of protein/kg of ideal body weight), amounting to a total of approximately 6 to 7 ounces of organic eggs, grass-fed, or wild-caught meat or seafood per day; eat as many fibrous, “aboveground,” nonstarchy vegetables and greens as you like; and eat as much fat (from fattier cuts of meat or fish, nuts, seeds, avocados, coconut, butter or ghee, olives, olive oil, and other sources) as you need to satisfy your appetite. The bottom line here is that natural dietary fat is not at all our enemy and that, in the absence of dietary carbohydrate and with adequate protein, eating natural dietary fat can result in a far more satisfying, longer, and healthier life overall. It's simple, delicious, and satisfying. No hunger or feelings of deprivation are needed, and you get all the benefits of supporting a longer and healthier life while saving money. It's better for the planet, too.
If you do nothing from this book other than what was outlined in the last paragraph, your health and well-being will change remarkably, and chances are you will age much more gracefully and live longer, and you can do it all without going broke.
And that's no monkey business.
I don't want to achieve immortality through my work; I want to achieve immortality by not dying.
WOODY ALLEN
Page 218
Thus far, the best proven, most cost-effective, and easiest-to-use tool most of us have to reverse many signs of aging and extend the quality and quantity of life is the minimization of insulin by minimizing insulin-provoking foods and substances—plus moderating a quality protein intake. The modified version of caloric restriction presented in this book can work for anyone, an approach that's far more affordable and sustainable than other dietary approaches. For people who can afford it, though, the addition of trans-resveratrol to this dietary approach could have some pretty exciting implications.
Page 230
The brain uses ketones in a state of ketosis. Cerebral ketone use is prevalent, for instance, in newborn infants nursing on fat-rich mother's milk. The switch to dependence on glucose does not occur until carbohydrates are introduced into a child's diet.
Page 231
The body preferentially burns excess sugar whenever it is present, mainly to rid the body of this damaging substance any way it can. Sugar or glucose will also dominate as a source of brain fuel when turbocharged energy is in sudden demand, such as in an emergency. Sufficient carbohydrate stores in the form of glycogen in the liver are always available for this. No one ever needs to consume carbohydrates for glucose to be available to the brain or body when needed. Ever.
Page 232
As much as 10 percent of human brain size has been lost in just the last century alone, likely as the result of decreased amounts of available dietary EPA and DHA and increased consumption of processed foods (Leonard et al. 2003).
Page 233
Fish oils are overwhelmingly preferable to flax oil, as many individuals with learning disabilities and other mental, emotional, and cognitive disorders are known to lack the delta-6 desaturase enzyme necessary to create EPA and DHA from the parent form of omega-3 in vegetable sources, ALA. A mere 3-5 percent or less of the available ALA (in flax oil, walnuts, and similar sources) ever makes it to becoming EPA. Even less becomes the brain's vitally needed DHA (Enig 2001).
Page 234
The overconsumption of vegetable oils such as soy and canola, which are nearly always partially hydrogenated; safflower, sunflower, and corn oils (omega-6 fatty acids); cottonseed oil, which is extremely high in proinflammatory omega-6 fatty acids and not even a food-source oil; margarines and vegetable shortenings, wich contain hydrogenated trans fats; and even excess olive oil (omega-9 fatty acids) can interfere with the body's use of omega-3 fatty acids. These vegetable oils can exacerbate insulin resistance, leading to obesity, atherosclerosis, and other conditions, and when overly processed or rancid can cause mutagenic changes, leading to numerous cancers. With the exception of olive oil, most vegetable oils are best avoided entirely. Olive oil is okay for salads, over steamed vegetables, and as an accent to various dishes, though I don't advise overusing it or actually cooking with it as it can easily become rancid when exposed to higher heat.
Hydrogenated and partially hydrogenated fats should never be used at all. Ever. Don't be fooled by claims of reduced trans fats in fast foods or processed food items or by packaging that claims it contains zero trans fat, then lists soybean oil, regular, nonorganic canola oil, or any other partially hydrogenated ingredient. Labeling laws currently allow a certain amount of trans far per serving before it has to be disclosed. The food industry takes advantage of labeling loopholes everywhere it can. The more one can simply avoid processed or packaged products, the better.
The only safe amount of trans fat is zero.
Page 237
Elimination of these unnatural fats from the diet is essential. The elimination of these substances from the body once they are ingested and incorporated into one's cellular structure, however, may take time—up to two years (Enig 2001).
Page 241 et 242
Regular use of a sublingual methylcobalamin vitamin B12 supplement can be especially helpful in this regard. Vitamin B12 may be less well absorbed from food, or even in pill or capsule form, by many people with compromised digestion. There is no toxicity associated with vitamin B12 at any dosage. It is far better to err on the side of supplementing with more than less. Vitamin B12 deficiency is becoming increasingly common, even among meat eaters. Regular supplementation with a sublingual form is good and inexpensive insurance.
A more recently recognized and tragically overlooked factor in many cases of ADHD involves iodine deficiency. Iodine is needed and used by each and every cell in the body. It can make for a night-and-day difference in many cases of ADHD and is a likely deficiency in many cases of the disorder. It is also needed for the proper functioning of each and every single hormone, to say nothing of normal thyroid function. The absence of iodine in most of our soils and foods today is only part of the problem. Iodized salt (containing iodide and not elemental iodine—only half the necessary form of total iodine for optimal functioning), which is useful mainly for minimizing the incidence of goiters (and is typically filled with undesirable additives, including aluminum), is of little use in providing sufficient tissue levels of both forms of iodine needed in the body for optimal functioning (Brownstein 2008).
…
The process of restoring healthy iodine levels can take several months or even years for some people, and it should be well and carefully understood. High doses of iodine, particularly when improperly administered, can induce uncomfortable detoxification reactions as the iodine displaces toxic halogens and heavy metals such as mercury, aluminum, and arsenic. A cautious and gradual building up of the iodine dosage in a proper and readily usable form is very important.
It's important to note that improperly applied iodine supplementation can worsen symptoms and accelerate glandular destruction in people with diagnosed (or undiagnosed) autoimmune thyroid disorders (e.g., Hashimoto's disease). It is critical that individuals be carefully screened for thyroid peroxidase antibodies, antithyroglobulin antibodies and autoimmune thyroid issues prior to any iodine supplementation. If you happen to be positive of Hashimoto's disease, then it's imperative that you avoid iodine supplementation altogether. Small amounts of naturally occurring iodine in foods are okay in these cases; just don't supplement. Note that 80 percent or more of cases of low-functioning thyroid are autoimmune related in nature, whether diagnosed or undiagnosed. And 100 percent of cases of hyperfunctioning thyroids are autoimmune in nature. If in doubt, then test, and avoid iodine supplementation until you know the results.
For people who are able to supplement with iodine, certain nutrients such as magnesium, selenium, vitamins E, A, and D, and B-complex and C-complex vitamins, together with supplementation of full-spectrum (Celtic) sea salt and essential fatty acids, are essential to iodine absorbing well and its being used properly in the body. The details are beyond the scope of this book but need to be considered. In the meantime, be sure to include seafood, seaweed, or kelp as part of your daily diet, as they are among the only reliable food sources of iodine. Kelp and seafood sources tend to be safe and well tolerated by most people. Additional iodine supplementation (beyond simply food sources) can be essential for many people, and I encourage you to seek out a qualified and knowledgeable natural health care provider to guide you through the process or restoring healthy iodine levels. The difference that appropriate iodine status can make is nothing short of miraculous for people who are deficient (according to Dr. David Brownstein, more than 96 percent of people in the United States), and it is well worth the pursuit.
Important note: Iodine is needed for the proper metabolism and use of dietary cholesterol. Diets higher in cholesterol thereby do use and require slightly more iodine.
Page 247
There are other potentially helpful supplements and techniques for improving memory, but the above list covers some of the more-important and better-researched approaches. Please don't feel as though you have to supplement with all of this, but do consider following at least the basic dietary and lifestyle suggestions. They go a long way toward making a real difference!
Page 248
More than seventy trace elements have been identified, though comparatively few are as yet recognized as essential for health. Getting them in broad-spectrum form ensures that you aren't missing anything that science just hasn't gotten around to discovering the value of yet. Among the few reliable sources of broad-spectrum trace elements needed for optimal health are ocean-source seafoods, unrefined and mineral-rich Celtic or Himalayan sea salt (vastly more flavorful and healthful than conventional, refined table salt), and supplements such as ConcenTrace Trace Mineral Drops by Trace Minerals Research, which is relatively inexpensive, of high quality, and widely available.
Please avoid the use of what are called colloidal minerals, popularized some years ago by a veterinarian named Dr. Joel Wallach. They contain often dangerous levels of aluminum and other toxic heavy metals and should always be avoided (Schauss 1997). They are also quite expensive. Note that this is not referring to colloidal silver (used as an antimicrobial agent), which falls into a different category.
The consumption of organic, biodynamically grown vegetables is also very helpful, though the mineral composition of these foods is wholly dependent on the composition of the soil in which they were grown. Minerals are, in fact, best absorbed and used from animal or seafood sources through ionization by hydrochloric acid and natural amino-acid chelation. Adequate levels of hydrochloric acid, in addition to dietary fat and fat-soluble nutrients, are needed to facilitate their absorption.
Among the trace minerals, zinc deficiency is one most commonly associated with learning disabilities, ADD/ADHD, cognitive dysfunction, emotional lability, delinquent behaviors, and eating disorders. Zinc is also critical for immunity and healthy digestive function; it is found predominantly in animal-source foods and is commonly deficient in people who have depression. Consuming significant amounts of soy, in particular, as well as large amounts of grains or legumes (due to their phytic acid), is known to cause zinc deficiencies.
Page 249
Supplementation with zinc sulfate in solution or ultra-bioavailable ionic zinc may be necessary, along with increased consumption of zinc-rich foods to remediate deficiency states; in tandem with other cofactors and nutrients, this can significantly improve ADD/ADHD symptoms. Tablets and capsules of zinc are less efficiently absorbed by those people who are most deficient. Also, be careful not to oversupplement with copper by taking zinc supplements that have added copper in them. If you are zinc deficient, it is probably better to take zinc as an isolated supplement. A simple, quick, and inexpensive zinc tally test (a taste test using a zinc sulfate solution), offered by most natural health care providers, can quickly, inexpensively, and fairly reliably determine the presence of zinc deficiency.
Note, too, that zinc deficiency (like any other mineral deficiency) essentially creates a vacuum that also attracts structurally similar but highly toxic elements. In the case of zinc deficiency, this means cadmium (part of all carcinogenic processes) and mercury, which seek to replace zinc at its vacant receptor sites—a very real problem. One of the best preventives of heavy metal toxicity is healthy mineral sufficiency!
Zinc and copper are two minerals that work together but require certain ratios to work optimally in the human body. Zinc needs to be in about an 8:1 or 12:1 ratio with copper for optimal neurological and physiological functioning. When the diet becomes deficient in zinc, or when the body loses large amounts of zinc to stress, which can triple is rate of excretion from the body, or in the case of diets high in phytic acid (found in soy, other legumes, and grain products), the ratio moves closer to 1:1. This can result in copper toxicity, which manifests as the aforementioned zinc deficiency symptoms such as learning disabilities, ADD/ADHD, cognitive dysfunction, emotional lability, and delinquent behaviors (Schauss 1997).
Zinc supplementation may be necessary in some cases where stress, deficiency, or dietary inhibitors (i.e., phytic acid in grains, legumes, and soy) have been prevalent for extended periods of time. Zinc monomethionine is available in a pill form that is preferable to many other pill forms and is commonly and inexpensively found in health food stores, though liuid ionic forms and zinc sulfate in liquid solution are far superior for absorption and bioavailability. Liquid ionic forms (with no added copper) are best used in markedly deficient states. Safe doses for zinc are 50 mg for highly bioavailable forms and 100 mg for low bioavailable forms in average individuals. Ionic zinc tends to be effective at even lower daily doses. Individuals needs may vary widely. Although the RDAs for this nutrient are much lower—only 15 mg for men aged eleven and older and 12 mg for nonpregnant and nonlactating women, for instance—much higher doses may be needed for a time to treat deficiency or specific conditions. People with pyroluria (see appendix F) may require much higher than average levels of zinc supplementation. The average Paleolithic daily intake was probably close to about 50 mg. Note: Zinc toxicity is rare in humans. Individuals on vegetarian, vegan, or high soy-food diets may be especially vulnerable to zinc deficiency.
Page 256
Iodine requires cofactors such as B-complex and C-complex vitamins, magnesium, E-complex vitamins and selenium, broad-spectrum trace elements (using something like Celtic sea salt), and essential fatty acids in order to be properly absorbed into the tissues and properly used. It is important that tissue levels of these nutrient cofactors be healthy prior to iodine supplementation in individuals with nonautoimmune (non-Hashimoto's) thyroid disease. Failure to ensure this may result in uncomfortable reactions.
Page 258
Taking excessive amounts of iodine (or too much too quickly) can lead to uncomfortable detox symptoms (sometimes referred to as Herxheimer reactions) as these halogens are displaced. Therefore, it is important to approach iodine supplementation carefully, knowledgeably, and systematically, preferably under the guidance of a knowledgeable health care practitioner. Iodine's cofactors (previously listed) are essential to successful iodine supplementation.
…
Unrefined, full-spectrum sea salt that is not iodized is fairly poor source of iodine, incidentally, though it is very helpful with the body's use of iodine. Among the best supplemental sources of higher-potency iodine are Iodoral (combines elemental iodine and iodide, the two forms needed by the body) and Lugol's solution (mostly available by prescription and tastes awful).
…
It can take three to six months of diligent iodine supplementation to reach full iodine sufficiency throughout the body (longer in some people who have more-severe health challenges), according to Brownstein, and maintenance levels of iodine supplementation may be required long term for many people. For more information concerning iodine's role and the associated risks in cases of autoimmune thyroid disorders and Hashimoto's disease (and the ultimate source of information and resources for these populations), read Why Do I Still Have Thyroid Symptoms When All My Lab Tests Are Normal? by Datis Kharrazian, D.H.Sc., D.C., M.S., or go to the website www.thyroidbook.com.
Page 264
Although all this might sound very complex, the basic foundational formula and dietary approach (presented all along in this book) is actually quite simple. Most supplements are optional.
Page 267
°Among amino acids, competition with each other for metabolic transport sites across the blood-brain barrier tends to make supplementation of amino acids most effective when specifically desired amino acids are taken in isolation from one another, on an empty stomach, and in the absence of dietary protein.
Page 292
°Using Epsom salts in your bathwater (a good two cups) can be an inexpensive way to absorb more detoxifying (and calming) magnesium into your system through your skin in a warm, soothing tub of water. Ahhhh...
Page 297
Because of this toxic onslaught, our need for antioxidants and the foods that help us produce them internally has never been greater. Even though vegetables and greens were mostly an optional source of nutrients in our primitive, ice age past, the time has come to greatly increase their role in our modern diets, both to provide a varied plethora of phytonutrients and antioxidants to our beleaguered, embattled cells and, to some degree, to provide fiber as a means of binging unwanted, conjugated, carcinogenic xenoestrogen and eliminating them from our bodies, preventing their reabsorption. Plant foods are probably more important to us now than ever before.
We must avoid irradiated and chemically treated vegetables as much as possible by buying from local farmers, farmers markets, and co-ops and growing our own. This should be a high priority.
Dietary supplements also have a role to play in supplying us with concentrated sources of key nutrients and both fat- and water-soluble antioxidants. The depletion of nutrients in our soils and other modern factors also make supplementation, to at least some degree, a modern necessity.
Page 298
Antiglycating supplemental nutrients can also further slow the degenerative ravages of dietary glucose.
I also advocate the use of concentrated, unsweetened, quality “green drinks” (powdered, organic, leafy-green-vegetable and phytonutrient concentrates) as a means of getting more concentrated phytonutrition and providing a detoxifying and alkalinizing nutritional boost to otherwise nutrient-depleted produce from our nutrient-depleted soils. These can also be made using fresh, organic leafy-green produce and either a juicer or a Vita-Mix appliance.
…
To find sources of pure, natural water from deep artesian springs near where you live, often at little or no cost, go to www.findaspring.com and search by your location. No healthier water exists. Otherwise, invest in the highest-quality water filtration system you can possibly afford. The least expensive one I have found that is also portable and requires no electricity (making it also ideal for emergency preparedness) is the Berkey Water Filtration System, available through www.directive21.com.
Page 299
There are any number of stress-management techniques ranging from meditation, biofeedback, and neurofeedback to therapeutic massage that should be incorporated into the lives of everyone. This is not about luxury; it is about necessity.
We also need to become activists and to no longer simply and complacently accept the standards for our health and food supplies that are established and maintained by the multinational and monocultural agriculture and food industries; the medical and pharmaceutical corporations; and the other greed- and ignorance-driven corporate interests (or the regulatory agencies such as the FDA that coddle them).
You don't have to be paranoid to pay attention. Be alert. Be aware of what is happening around you and with your food supply. Don't just get angry over injustice; take positive action for yourself and your community. It's important that we don't waste precious energy and time simply pointing fingers at those we deem guilty, but that we work together constructively to improve the conditions that sustain us.
Support the work of the Weston A. Price Foundation and other consumer advocate groups that are striving to make a difference. Vote with your dollars, and support local farmers working hard to do the right thing. Buy locally produced, real grass-fed meats, eggs, and produce. Shop local food co-ops and farmers markets as much as possible rather than larger chain stores, and join community-supported agriculture programs (CSAs) (see appendix G for resources). And if you have the means, then simply grow or raise your own organic food. The more self-reliant we become, the more control we have over our own food supply and the healthier and more affordable our food becomes.
Page 300
Never doubt that a small group of thoughtful committed people can change the world; indeed, it is the only thing that ever has.
Margaret Mead, anthropologist
Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing had happened.
Wiston Churchill
Page 317
Magnesium stearate and stearic acid are unnecessary additives, and most commercial sources contain trans fats. Studies at the University of Texas Health Science Center and the East Carolina University School of Medecine reveal that these toxic excipients cause a rapid collapse of T-cell membrane function and cell death, therefore suppressing the immune system (Tebbey and Buttke 1990).
According to another study, “When cells were exposed to stearic acids and palmitic acids, there was a dramatic loss of cell viability after 24 hours. Cell death was induced by stearic and palmitic acid” (Ulloth et al. 2003). An article in Townsend Letter for Doctors and Patients stated, “Stearic Acid, Magnesium Stearate, Calcium Stearate, Palmitate, and Hydrogenated Vegetable Oils are lubricants which enable manufacturing equipment to run more efficiently but inhibit eventual dissolution of the nutrient. Stearic acid may prevent absorption by individuals with compromised digestive systems. Magnesium stearate and stearic acid also present the problem that delivery of the active ingredient may be considerably further down the intestinal tract than the site originally intended. This may result in the nutrient being delivered away from its optimal absorption site. Not only can this impede absorption, in some cases it might be harmful to the liver” (Czap 1999). The authors of another study remarked, “The addition of palmitate or stearate to cultured cells led to activation of a death program with a morphology resembling that of apoptosis. Palmitates and stearates caused cardiac and other types of cells to undergo programmed cell death” (Sparagna and Hickson-Bick 1999). Not the kind of stuff you'd expect to find in a health food supplement. Not all companies use partially hydrogenated sources of magnesium stearate, but it is impossible to tell just looking at the label. My first choice is always a brand that is free of magnesium stearate and other additives.
Another additive of concern is titanium dioxide, which “rapidly damages neurons at low concentrations in complex brain cultures” (Long et al. 2007). Also, titanium dioxide has recently been classified by the International Agency for Research on Cancer as a Group 2B carcinogen that is “possibly carcinogenic to humans” (Canadian Centre for Occupational Health and Safety, 2006). This substance is also widely in cosmetics and sunblock lotions. In addition, it has been strongly linked to autoimmune conditions (Klinghardt 2008). Just because you find a supplement in a health food store (or pharmacy) does not automatically make it healthy for you. Always read labels, including the “other ingredients.”
Supplemental sources that avoid magnesium stearate, stearic acid, and titanium dioxide, although challenging to find, can also improve the bioavailability of vitamins, minerals, and other nutrients and supplements. Additive-free supplements are typically available from health care providers almost exclusively, but there are exceptions. For help, see the resources listed in appendix G.
Page 319
Complexed vitamin C: Be sure the vitamin C you take is complexed with other cofactors (bioflavinoids). Taking ascorbic acid alone can lead to a
J'en ai fait une rapide traduction.
Voici donc les extraits suivis de la traduction.
I have copy out a lot of excerpts from PBPM when I have read it.
I have done a quit translation of them.
Thus, here are the excerpts and the translation.
EXCERPTS PRIMAL BODY, PRIMAL MIND
Page 13
Syndrome X, or metabolic syndrome, is both created and exacerbated primarily by chronic carbohydrate consumption in combination with dietary trans fats, unnaturally abundant omega-6 fats (vegetable oils), and, to some extent, potentially even excess omega-9 fats (oleic and olive oils).
GLUTEN
Page 37 à 39
A systematic regimen of reducing inflammation and healing the existing damage must be implemented for long-term optimal results and true healing; this is a process that is likely to take at least one year of dedicated effort, although significant tangible benefits are typically seen much sooner—some within days of eliminating all exposure to gluten, in fact. The daily addition of omega-3 fat (EPA), the fatty acid GLA, vitamin D, glutathione-enhancing nutrients, and botanicals such as turmeric (curcumen) can help battle inflammation, while the use of other botanicals (marshmallow root extract, slippery elm bark extract, deglycyrrhizinates licorice extract, and aloe leaf extract can all be helpful) as well as additional substances such as L-glutamine and methylsulfonylmethane can help serve to support the healing of the existing damage. Proline-rich polypeptides from bovine colostrum and whole, minimally processed, grass-fed, organic bovine colostrum can also be of tremendous benefit in restoring healthy gastrointestinal integrity and immune function over time. There are more than nine thousand studies showing grass-fed bovine colostrum's potentially key role in restoring gastrointestinal integrity. Other food sensitivities must also be addressed.
The good news is that other food sensitivities often diminish over time once the aggravating factor of gluten (the granddaddy of them all) is finally out of the picture and intestinal integrity is restored.
…
Also, a patent cross-reactive to casein (the protein found in milk products) has additionally been demonstrated to be similar to an immunologic reactivity to gluten.
…
Casein is among the most common cosensitive agents with gluten, but the immune system can come to react to almost anything if gluten consumption persists. Cross-reactivity, which is the tendency to react to substances either genetically or structurally similar to gluten or that our immune system has merely learned to associate with gluten, is an added concern for many.
…
Among the most common true potentially cross-reactive compounds are :
°casein (milk protein and cheese included)
°oats (including the supposedly “gluten-free” kind)
°rye
°spelt
°kamut (also known as Polish wheat, Egyptian wheat, or camel's wheat)
°yeast
°coffee (so sorry!)
°milk chocolate (don't hit me)
Additional compounds tested for by Cyrex Labs (frequently substituted for gluten) that may cause problems and food sensitivity issues of their own include:
°corn (very common food sensitivity and almost always a GMO food)
°sesame
°buck wheat (note that most buckwheat and soy flour, apart from being potential sensitivities in and of themselves are most commonly contaminated with gluten due to processing methods)
°quinoa
°sorghum
°millet
°tapioca
°amaranth
°rice (yes, rice—increasingly, believe it or not)
°potato
...
...prolonged storage of gluten-containing grains, leading to enterotoxin contamination...
…
Page 43
Elimination diets can be an effective means of determining the potential for gluten sensitivity, but they must be strictly adhered to for at least six to eight months to make a genuinely clear determination. Avoidance of gluten must be no less than 100 percent from all (even hidden) sources, and not so much as even a single crumb of bread can be eaten... Also, beware of cross-contamination issues, where nongluten foods may come into contact with gluten-containing foods via cooking or preparation surfaces and utensils in restaurants or at home. (Yes, this matters.). The inflammatory effects in the brain especially and throughout the body from even trace gluten exposure can reverberate for fully six months in sensitive individuals. Any exposure of any kind (even seemingly innocuous and unintentional slipups) means you must basically start over on the elimination diet.
Page 44
The prolamon (avenin) content of oats, however, still makes them at least potentially suspect for inherent cross-reactivity issues, even where they may be sold as gluten-free products ? The very same can be said for many products containing corn and cornstarch. Buckwheat and soy flours are almost always contaminated with gluten due to processing and storage methods.
Hydrochloric Acid
Page 56-57
So, why don't I have enough hydrochloric Acid?
…
Certain nutrient deficiencies can also be culprits (vitamin B1, zinc, and vitamin C are needed for hydrochloric acid production), as can overeating at meals; inappropriate food combination ; excess alcohol consumption ; and chronic stress, anxiety, and overarousal, particularly at mealtime.
Proper hydrochloric acid production is key to the rest of the digestive process, so it's an extremely important issue to address and among the most common deficiencies impacting health.
…
Chew, chew, chew! (Sorry to say, you're mother was right... about that, anyway.)
…
Page 60
Taking bile salts (commonly sold as ox bile in health-food stores) with every fat-containing meal is a must in the absence of having a functional gallbladder. Additionally, care must be taken that one does not develop deficiencies of essential fatty acids and vitamins A, D, E, K.
Page 61
For some, taking hydrochloric acid as a supplement at mealtime may be appropriate and necessary for a time, until the stomach is able to resume its own production. If you experience gas, bloating, or excessive fullness after meals, the rule is start with one capsule of hydrochloric acid with a meal. If you do not experience a slight warming sensation with that, take two with your next meal and so on until a sensation of warming is achieved. Then back off by one capsule, and that is your dose.
Page 66
The most effective and inexpensive solution to restore healthy gastro-intestinal flora, by far, comprises the addition of raw cultured vegetables, and, if tolerates, homemade, raw, milk-based or (tastier and healthier yet) dairy-free, coconut milk-based kefir and yogurt to the diet.
Page 69
Meat from grain- or corn-fed animals should probably be as lean and trimmed of fat as possible or countered with extra omega-3 fat supplementation, and always organic.
Page 92
When vitamin D supplementation is determined to be necessary, car, in my opinion, must be taken to use a supplement with vitamin D complex containing the vitamin's numerous cofactors in relative valance, or rather, with vitamin A in its true state, as found in beef liver, grass-fed butter and ghee, and what is called “high-vitamin” cod-liver oil (rich in both vitamins A and D) –not simply beta-carotene.
…
Recommended supplemental amounts of vitamin D may vary from as low as 1,000 IU for relative maintenance in an otherwise vitamin D—sufficient individual to upward of 10,000 IU per day for someone with an autoimmune condition. The woefully outdated government guideline established as the recommended daily allowance (RDA) for Americans is a meager 400 IU. Available data from modern-day, primitive hunter-gatherer societies generally estimate that the daily dietary intake was probably close to 4,000 IU of dietary vitamin D per day (Price 1939). This does not include vitamin D synthesized in the body from sun exposure, another highly variable and unpredictable process, depending on geographic location, time of year, and one's own inherent density of vitamin D receptors (and metabolic functioning). Higher amounts may be needed for a time to remediate deficiency states, however, or for specific conditions.
Page 99
Once they are consumed, it can take at least two full years for the body to get rid of dietary trans fats, causing untold metabolic chaos in the meantime (Enig 2001).
Trans fats should always be avoid 100 percent at all costs.
Page 100
Modern dietary sources of omega-3 fatty acids, particularly preformed EPA and DHA, include wild-caught seafood from particularly cold waters, such as salmon, hilibut, cod, herring, mackerel, and sardines.
…
Exclusively grass-fed and finished beef, lamb, venison, and buffalo meat are also superb sources. Unfortunately, virtually all beef sold, even beef labeled as organic in natural foods-type markets, unless otherwise specifically labeled, is feedlot-finished on grains, corn, and soybeans, eliminating virtually all omega-3 fatty acid content and containing highly imbalanced quantities of omega-6 fatty acids.
Page 101
Regardless of whether one makes these healthy dietary changes, it is likely that, for a time, some period of additional supplementation of the omega-3 fatty acids EPA and DHA from either fish oil or Antarctic krill oil may be necessary for remediation of deficiency states.
…
Regular fish oil or Antarctic krill oil supplements for omega-3 fatty acids, combined with small amounts of cod-liver oil, are far and away the best supplemental sources.
…
Also, sufficient tissue zinc and dietary selenium levels can help mitigate the potential for mercury toxicity and retention.
Other potentially very important adjuncts to omega-3 fatty acid supplementation include vitamin E, CoQ10 (when affordable), and selenium, which, in addition to vitamin D, protect these highly polyunsaturated oils from breaking down and going rancid. At the very least, some vitamin D and vitamin E should be added to any regimen using supplemental levels of these highly polyunsaturated and delicate oils.
…
(Note: If you're buying vitamin E as a supplement, be sure to get it in a mixed tocopherol form rich in gamma tocopherol and only in a glycerin base, and not a soybean or canola-oil base).
…
Selenium can also be readily derived from foods such as Brazil nuts, garlic, and grass-fed butter.
…
Standard fish oil capsules contain roughly 180 mg of EPA and 120 mg of DHA. At these concentrations, one therapeutic recommendation offered by DR. Joseph Mercola (www.mercola.com) for remediating marked deficiency states of these nutrients involves taking one capsule for every ten pounds of body weight, preferably in two divided doses. This translates to approximately 1 teaspoon of liquid-form omega-3 fish oil for every forty pounds of body weight (much easier). ...is if you are using omega-3 fatty acids for health, mood, or cognitive enhancement, roughly 2,000 mg per day is probably adequate.
Current research in the area of human longevity and life extension puts this closer to 3,000 mg. Much is going to depend on how deficient or symptomatic you are. If needed for mood elevation or stabilization in more-serious mood disorders or bipolar disorder, 10,000 mg of omega-3 fatty acids or more may be appropriate in some individuals. In these instances, capsules become far less practical, and using a liquid form makes more sense. The traditional Greenland Eskimo diet included at least 14,000 mg per day of omega-3 fatty acids. Where deficiencies are likely an issue, as with ADD/ADHD and depression, it is probably better to err on the higher side, as far as dosage is concerned, for at least a period of time. If by some chance a worsening of symptoms is experienced with increased omega-3 supplementation, you may want to screen for a condition known as pyroluria (see appendix F). In these individuals there is a much greater need for omega-6, and the condition may worsen by too much omega-3.
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Supplementation of any essential fatty acid should, at the very least, contain added vitamins D and E with selenium, and CoQ10 and R-lipoic acid may serve some additional protection, if affordable.
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A newer source of EPA and DHA, Antarctic krill oil, may be a superb alternative for people who want to avoid any fishy aftertaste (sometimes present with conventional fish oils) and is also a source of an extremely potent, naturally occurring protective antioxidant and anti-inflammatory agent, a carotenoid known as astaxanthin. This, along with naturally occurring phospholipids, can actually improve the use and protection of EPA and DHA in the body and brain better than conventional fish oil. Be prepared to pay big bucks for this alternative to fish oil, though; on the plus side, with krill oil “less does more”.
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It is probably advisable for most people to consider supplementation with small amounts (the recommended dosages on labels are probably sufficient for most people) of either black currant seed oil or evening primrose oil to cover this base and prevent imbalances from occurring.
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Also, be certain these delicate seed oils are labeled as hexane and solvent-free.
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The optimal ratio of omega-3 to omega-6 fatty acids seems to be about 1:1 and no more than 1:4. Modern diets are supplying as much as twenty parts of omega-6 to every part of omega-3 fatty acids. This invariably leads to undesirable consequences.
Page 114
Moderate amounts of extra-virgin olive oil in salads and a dash or two of sesame oil, which contains a potent heat-protective antioxidant, sesamin, for flavoring in medium-heat cooking are fine. Excessive amounts of olive oil, however, along with other vegetable oils, have been shown to interfere with the use of omega-3 fats in the diet and have also been shown to potentially enhance insulin resistance (Enig 2001). In contrast, omega-3 fats (in the form of EPA and DHA)--abundant in wild-caught fish, wild game, and exclusively pasture-fed meats—are known to significantly improve insulin sensitivity. Saturated fats like coconut oil, palm oil, butter, lard, and tallow are essentially neutral and benign in moderate quantities, some having numerous beneficial antimicrobial properties. They are also important for the proper use of both essential fats (omega-3 and omega-6 fats) and protein in the body.
...Use a little olive oil on your salads; accent stir-fries with sesame oil; and use raw, organic butter or ghee (if you are casein sensitive) liberally on steamed veggies, as they assist in the absorption of oil-soluble nutrients in the vegetables. Use organic coconut oil, palm oil, organic lard, or quality tallow for higher-heat cooking or sautéing. These fats are highly stable and will not easily go rancid, and rancid fats are extremely damaging to your body and DNA. Short- and medium-chain saturated fats that are found in butter and coconut oil are far more likely to be used as energy by your body, including the heart and other organs, rather than be stored as body fat.
Page 116
Where omega-3 and omega-6 fatty acid intake is concerned, current recommendations by the most knowledgeable lipid researchers and biochemists suggest an intake of no more than three to four parts of omega-6 fatty acids to one part of omega-3 fatty acids. Omega-3 fatty acids should make up at least 0.5-1,5 percent of the total daily caloric intake. Omega-6 fatty acids should make up no more than 2-3 percent of the total daily caloric intake. One-to-one ratios are probably more optimal. Higher intake of omega-3 fatty acids may be desirable or necessary for a time (several months) to reverse a deficiency state.
Among the best sources of omega-3 fatty acids are grass-fed or wild game meats and organ meats and cold-water, wild-caught fish such as salmon, herring, sardines, and mackerel. The best supplemental sources are high-quality fish and krill oils. Quality matters.
Please be aware: Cod-liver oil contains some omega-3 fatty acids but is mainly a source of vitamin A and some D. Raw, preferably soaked and dried, nuts and seeds are a rich source of the parent form of the omega-6 oils and a less rich source of the parent form of omega-3 oils. We do need some of the parent form ALA, found readily in fresh walnuts, in flaxseed oil and even in small amounts in fish oil supplements. Balanced levels of omega-3 and omega-6 fatty acids are also found abundantly in grass-fed meat and wild-caught fish, along with needed protective saturated fats. Black currant seed oil and evening primrose oil are the best sources of supplemental GLA, an important omega-6 fatty acid derivative. Our ancestors got a lot of this, in the form of DGLA, eating organ meats. Periodic supplementation with these oils or increased dietary consumption of organ meats may be desirable in cases of GLA deficiency due to impaired delta-6 desaturase activity ; which manifests as eczema, skin disorders, hormonal imbalances, mood disorders, and some forms of cognitive dysfunction. Most people with deficient levels of omega-3 fatty acids are also deficient in this very important anti-inflammatory omega-6 fatty acid derivative.
Page 117
All other vital organs are also able to thrive on ketones. The human heart prefers ketones, in fact, to any other fuel. Some evidence also shows that a state of healthy ketosis can help starve cancerous tumors, as they are unable to use ketones for fuel and must rely on glucose.
Page 118
Free fatty acids released into the blood travel on albumen to organs, where they diffuse across cell membranes and are carried into mitochondria for oxidation (burning for fuel). Transport across the mitochondrial membrane is accomplished with the help of carnitine (notably found most abundantly in the diet in red meat).
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Ketone production increases gradually... reaching its maximum by about 10 days. The same occurs in individuals consuming little or no carbohydrate [emphasis mine]. (Linder 1991)
Page 119
Having said this, it is important to note that there are four possible types of people for whom a state of ketosis is potentially questionable: (1) people with uncontrolled type 1 diabetes (ketoacidosis—a very different, more serious condition of particular concern under certain conditions—is often confused with ketosis), (2) people with renal disease (maybe, depending), (3) people who are pregnant (if they are unaccustomed to being in a state of ketosis), and (4) people who sell diet drugs.
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Ketosis (simply put) is essentially the state in which the body is burning fat for energy instead of carbohydrates.
Page 120
Ketones may initially be excreted as more of a waste product. It takes time for the body to adapt to this change, as little as three weeks in younger individuals and longer in older individuals, but about a month to six weeks for most, on average. Certain individuals who have candida yeast overgrowth, are extremely addicted to carbohydrates, or have undiagnosed or unmanaged food sensitivities may take longer and may need additional supplementation and special attention to help facilitate the necessary metabolic changes.
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Care must be taken to drink a good deal of water so that more ketones can be lost through the urine than the breath or skin (which may impart a mildly undesirable odor in the beginning). Adding a squeeze of fresh lemon juice can be additionally alkalinizing and can help somewhat with yeast issues. Sufficient water can also help dilute any toxic material commonly stored in adipose tissue so that it can get released in the bloodstream during ketotic states.
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Supplementing the diet with high doses of L-carnitine (2-5 g per day) can also help minimize any discomfort, maximize energy levels during the initial stages of weight loss, and facilitate the transition to using fat as a primary source of fuel.
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Supplemental doses of pancreatic lipase can also help better facilitate the proper digestion and use of dietary fats. It's also important not to overconsume dietary protein because protein in significant excess of the RDA (roughly 0,8 g/kg of ideal body weight per day, 25-30 g of pure protein, or 2-3 ounces of meat, fish, eggs, etc., per meal) can convert to sugar and be used in the same way, slowing or reversing the state of ketosis for many people.
Page 127
Complete avoidance of sugar- and starch-based foods in addition to most cheeses and sour cream, pickled or fermented foods (including soy sauce), and vinegars is often necessary to get candida under control.
Page 144
This may be as little as 44 to 56 g per day for most adult people (the approximate RDA), which translates to six or seven ounces (just a few) of meat, eggs, or fish—preferably in divided amounts. (See the protein content of foods chart in appendix C, at the back of this book.) Another method of calculation would be to shoot for O,8 g of actual protein per kilogram of ideal body weight per day. Extremely large or active individuals—short of being an Olympic athlete or a professional body-builder—or individuals in a particularly nutritionally depleted state may need 10 g or so more (all relative to lean-body composition and one's activity level). That's really about all. Elite athletes and bodybuilders may need closer to 1.5 g of actual protein per kilogram of body weight to meet their daily needs. Amounts in excess of this will likely suppress ketosis, however (Phinney 2004). Pregnant women, children, and teens, however, should not have their protein intake overly restricted.
Page 146
Yet the most dramatically effective weight-loss approach ever researched involved a diet that consisted of little more than one thousand calories a day divided into five two-hundred-calorie feedings every four hours of almost pure fat (90 percent).
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Of course, the particular one-thousand-calorie-per-day, pure-dietary-fat approach used in the Pawan and Kekwick study is not a practical, advisable, or sustainable diet in the long term for anyone; it's woefully restrictive and lacks adequate protein and other nutrients. However, the research underscores the superior impact of eating fat (not carbohydrate) to burn even more fat than would be possible even with a total fast. There's a hint here, folks.
Page 152
Fiber—a nonusable carbohydrate—essentially serves as bulk in the diet and may help facilitate waste elimination in the colon (though it is not essential for that) and serves to bind excess conjugated hormones and better allow for their proper excretion. Apart from this, the body uses only minute amounts of sugar to fuel red blood cells and is able to store all of about two thousand calories' worth as glycogen in the liver and muscles for emergency use for major exertion.
Page 155
Exercise can never compensate for a lousy diet any more than drugs or supplements can. At least 70 percent of your health equation depends on your diet. Most of the other 30 percent is a combination of appropriate supplementation, stress reduction, positive attitude, and exercise. Exercise is a helpful component of healthy weight loss in tandem with a healthier diet. The key is the quality of exercise, not a great quantity of exercise.
Although the details of this topic are best saved for a separate book, suffice it to say that brief bouts of peak anaerobic exertion are essentially superior for expanding the health of the heart and lungs and facilitating weight loss and lean tissue development. More exercise is not necessarily better, contrary to the common tendency of those people who endeavor to jog endlessly on their treadmills or spend hours in the gym lifting weights.
Our ancestors would never have bothered with such wasteful and wearing expenditures of energy! Consider that, apart from walking, exercise for our Paleolithic ancestors consisted mainly of brief bouts of running to catch things they were hunting or running away from things that wanted to eat or trample them. These brief, intense bouts of exercise or exertion served to expend heart and lung capacity, challenged and developed the strength of skeletal muscles, and rapidly used blood glucose and glycogen stores. Now, you might be thinking, 'That doesn't burn any fat!”.
Au contraire.
Page 160
So, what do you do?
First, limit intense exercise to no more than about twenty minutes in duration and focus on brief bouts of significant anaerobic exertion, interspersed with brief periods of recovery at a slower pace that is sufficient for a return to the resting heart rate. This can be done via sprinting, cycling, rowing, elliptical machines, and many other methods. Or, it can be done using kettlebells (my personal favorite), weights, or calisthenics in which muscles are, after warming up, challenged close to their peak capacity for a very few sets.
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Once each muscle group has had its neural recruitment capacity sufficiently challenged and has performed at its peak exertion level, you are done for the day. This may take no more than ten or fifteen minutes of challenging exertion, total. Another way of going about it can be sprinting (when biking, rowing, swimming, or elliptical training) for four or five sets of up to a minute each, allowing for heart-rate recovery in between. This exercises and expands heart and pulmonary capacity as well as honing strength. Talk about a time-save, not to mention a lifesaver!
Done appropriately, this style of exercise can be adopted by anyone, regardless of age or fitness level, with or without a gym. Changing your routine and type of exercise daily is another means of enhancing your gains and eliminating plateaus. Don't let your body get too used to any one routine. Also, working muscles in groups or doing whole-body exercises is infinitely more efficient, effective, and natural than exercising as a collection of individual body parts using isolation exercises or machines. Following these brief bouts of anaerobic exertion, critical building and rebuilding mechanisms can immediately take place over the next day or two to make you ultimately better and stranger than you were before. Remember, you don't build strength or regenerate healthy tissue during exercise; it is accomplished during recovery. You must allow sufficient recovery between intense bouts of exercise!
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In exercising in brief, intense bouts, you become more readily efficient at storing future sources of carbohydrates as glycogen in muscle, which increases the size and definition of the muscle and better fuels it for the future, instead of simply converting the carbohydrates to body fat for marathons. You also become much more efficient in using those glycogen stores. You better preserve your precious adrenal health. Enhanced muscle strength, stimulated by growth hormone during peak effort, increases the number of mitochondria in the body—our body's little fat-butning factories (hint, hint); found almost exclusively in muscle—and thus inherently enhances our use of fat as fuel and consequently as our primary energy source as well. This also ensures that your body more comfortably releases fat stores for fuel, since no undue demands are being places on endurance capacity. You become a lean, mean, fat-burning machine!
For advanced, excellent, and possibly the best-detailed information regarding this general approach to cardio fitness and bodybuilding or strength training, get Dr. Al Sears's book PACE: The 12-Minute Fitness Revolution (Sears 2010).
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Increased lung capacity, possibly more than any other single physical factor, is tantamount to greater longevity (Schunemann et al. 2000).
Page 162
°Regularly take a B-complex supplement with meals (preferably one that is whole food complex-based or coenzymated). B vitamins assist in improving carbohydrate metabolism. Vitamin B1 and especially its fat-soluble derivatives allithiamine and benfotiamine can greatly help reduce glycation. From 100 to 250 mg or more per day is the common dosage.
Page 163
°L-carnosine is an amino acid that can serve as a powerful neuroprotective, antiglycating nutrient. From 500 to 1,000 mg, one or two times daily, is a typical dose.
°L-carnitine (not to be confused with L-carnosine) is a quaternary ammonium compound and an amino acid derivative, not an actual amino acid, and is necessary for transporting fatty acids into the mitochondria, where they can be burned for energy. It can reduce the time it takes to convert from sugar burning to fat burning in resistant individuals. From 2,000 to 5,000 mg per day may be helpful.
°Acetyl-L-carnitine is fat soluble and is better able to protect and aid in fueling the brain than regular L-carnitine. It is ultimately antiglycating and, especially in tandem with R-lipoic acid, has been shown in studies to markedly reverse neuropathy. From 500 to 2,000 mg per day may yield beneficial results.
°Chromium is a trace mineral essential to the normalization of glucose metabolism and is commonly deficient. From 200 to 400 mcg per day of chromium picolinate or GTF chromium is usually sufficient.
°R-lipoic acid, which functions as an antioxidant, is uniquely effective against both fat-soluble and water-soluble free radicals, can prevent and even help reverse glycation, can improve blood sugar metabolism, and can improve cellular energy production. From 50 to 250 mg per day or more may be needed by some people.
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°Pyridoxamine is a unique form of vitamin B6 that specifically interferes with toxic glycation reactions. It is among the most potent natural substances for inhibiting AGE formation. Doses of from 50 to 100 mg have commonly been used in studies that reported beneficial effects. It is so effective, in fact, that the FDA has blatantly sought to reclassify this natural nutrient as a drug. I'll spare you my colorful comments on this.
Page 164
°CoQ10 (in the form of ubiquinol) helps support healthy mitochondrial function, serves as a powerful fat-soluble antioxidant, and can greatly improve oxygen and energy use. It is found in every major organ, especially the heart, and is dramatically and dangerously depleted by the use of statin drugs. Common dosage ranges from 50-300 mg (note: err on the higher dose if you have a history of statin drug use).
°Omega-3 fish oil or Antarctic krill oil has something to offer to almost everyone. Getting adequate amounts is critically important. This vital nutrient often calms or eliminates carbohydrate cravings and can greatly enhance insulin sensitivity, as well as help curb inflammation and enhance mood and cognitive function.
°L-glutamine, an amino acid, can stop cravings for sweets, starches, and alcohol instantly as the brain is able to use L-glutamine temporarily for fuel. It is also the number one food for enterocytes, the cells lining the small intestine, and can greatly help regenerate the gastrointestinal mucosa. It usually comes in 500 mg capsules and needs to be taken on an empty stomach for best effect. Start with the lowest dose and increase as necessary. It can also be absorbed sublingually (sprinkled under the tongue) for a more immediate effect. Up to 5 g (5,000 mg) or even more may be necessary. Loose powders are widely available and quite palatable if larger doses are needed. (caution: Refrain from using L-glutamine if you knowingly have cancer, as L-glutamine can serve to fuel certain types of tumor growth.)
Page 165
°Eliminate the use of caffeine and other stimulants. Stimulants aggravate blood sugar problems and deplete two important neurotransmitters, serotonin and norepinephrine, adversely affecting mood and energy.
Page 166
°Try adding some pancreatic lipase on an empty stomach. Deficiencies of lipase are common in people who have trouble managing blood sugar, and supplementation can improve your ability to digest and use fats instead of sugar for fuel! (Pancreatic lipase is found typically as part of a pancreatic enzyme-complex supplement.)
°Stop smoking. Duh!
°Eliminate the use of alcohol.
Page 167
°Get a good night's sleep. Don't be a night owl. Studies repeatedly show sleep deprivation as strongly correlated with decreased insulin sensitivity and unwanted weight gain, along with other problems. Try to get at least six to eight quality hours of sleep every single night, as we were designed to do!
°Exercise daily, or at least three to five times per week. Short bouts of high-intensity interval training or exertion-and-resistance training are most effective. Exercise has been shown to decidedly help improve insulin sensitivity. Exercise such as this immediately following a meal containing carbohydrates also can help burn off some of the sugar.
Page 170
In fact, fructose is twenty to thirty times more glycating (i.e., damaging) than glucose.
Page 171
The lower the sugar and starch content of your veggies, the better!
Page 176
Last, beware of what amounts to the new “yuppie” form of high-fructose syrup being sold as a natural, even exotic-sounding product called agave nectar. Agave is actually much richer in damaging fructose and, as such, potentially much worse for you than industrial high fructose corn syrup (with the exception of the fact that the industrial high fructose corn syrup is made using synthetic chemicals and GMOs). High fructose corn syrup contains about 55 percent fructose content. Agave nectar, by contrast, contains anywhere from 70 percent to 90 pure fructose! Yes, agave has a supposedly low glycemic index. Big deal. So do antifreeze and Nutrasweet. The marketing for this highly processed substance has been brilliant, however, and many so-called organic food products now add cheap agave as a supposedly healthy sweetener. Don't fall for it... please.
[Ensuite il y a un passage sur le bénéfice de la réduction des calories, pour une vie plus longue, où il est recommandé de limité la quantité de protéines à 0,8 g par kg de poids corporel idéal, en ne dépassant pas les 0,95 g par kg de poids corporel idéal et en ne dépassant pas les 25 g en une seule prise.]
Page 208
How much insulin we produce over the course of our lives controls how long we live! And it turns out, the less insulin we need, the better.
Page 209
That's the clue to as to how we beat Mother Nature at her own game. The down-regulation of insulin (and mTOR) triggers the up-regulation of repair and maintenance on a cellular level that allows us to remain healthy until food becomes more available and we can finally reproduce. Bingo.
That's our magic loophole. And it's not a drug, a supplement, or something that is expensive or complicated to implement. In fact, applying this simple loophole will even save you some real money—money on groceries and money on health care. You don't even have to feel hungry. Plus, you will discover a vitality and feeling of self-empowerment you never knew was possible for you to have. It's a win-win situation, all the way around.
Page 210
Research across the board has shown that long-lived individuals (animals and humans) share the following characteristics:
°low fasting insulin levels
°low fasting glucose levels
°optimally low leptin levels
°low triglyceride levels
°low percentage of visceral body fat
°lower body temperature
°reduced thyroid levels
Page 213
There are actually several more-recent studies, too, showing significant health benefits where caloric restriction in humans is concerned. The study by Rosedale and colleagues in The Journal of Applied Research demonstrated in the context of an outpatient medical clinic that a diet high in fat (unlimited quantity), adequate in protein (50-80 g per day), and very low in carbohydrate, with some added multivitamin and mineral supplementation (together with 2,000 mg L-carnitine, 400 mg alpha lipoic acid, 100 mg CoQ10, and 1 tablespoon of cod-liver oil per day) led to significant improvement in recognized serum factors related to the aging process (e.g,, glucose, insulin, leptin, and triglycerides) (Rosedale et al. 2009). Patients were told to eat when they were hungry.
Page 214
Homocysteine rapidly ages you and significantly increases your susceptibility to disease! B-complex vitamins (particularly B6, B12, and folic acid) are cheap insurance in this regard, though I always make a point of getting at least some B12 in its methylcobalamin form sublingually to ensure absorption. Note that a high percentage of vegetarians have a tendency toward high homocysteine (Wadoa et al. 2004).
Page 215
Of course, it's easy to restrict overall calories with lab animals, as they have no choice in the matter. It is quite another matter to tray and restrict overall caloric intake when you're driving past fifteen fast-food joints on your way home, are surrounded by constant manipulative advertisements, and have a refrigerator and cupboards full of food at your ravenous fingertips. Unless, of course, you apply the caloric-restriction model in a way that does not leave you hungry, which is exactly what this book tells you how to do. Just follow the simple, most basic dietary guidelines outlined here to eat optimally well, and you will feel fully satisfied, live healthier and longer, and even save some real money along the way! Even while buying the best-quality produce, grass-fed meats, ands wild-caught fish, you can find yourself saving considerable money on groceries. The basic guideline to remember is this: Greatly restrict or eliminate sugar and starch (preferably eliminating gluten completely); keep your protein intake adequate (roughly the RDA: 44-56 g per day or 0.8 g of protein/kg of ideal body weight), amounting to a total of approximately 6 to 7 ounces of organic eggs, grass-fed, or wild-caught meat or seafood per day; eat as many fibrous, “aboveground,” nonstarchy vegetables and greens as you like; and eat as much fat (from fattier cuts of meat or fish, nuts, seeds, avocados, coconut, butter or ghee, olives, olive oil, and other sources) as you need to satisfy your appetite. The bottom line here is that natural dietary fat is not at all our enemy and that, in the absence of dietary carbohydrate and with adequate protein, eating natural dietary fat can result in a far more satisfying, longer, and healthier life overall. It's simple, delicious, and satisfying. No hunger or feelings of deprivation are needed, and you get all the benefits of supporting a longer and healthier life while saving money. It's better for the planet, too.
If you do nothing from this book other than what was outlined in the last paragraph, your health and well-being will change remarkably, and chances are you will age much more gracefully and live longer, and you can do it all without going broke.
And that's no monkey business.
I don't want to achieve immortality through my work; I want to achieve immortality by not dying.
WOODY ALLEN
Page 218
Thus far, the best proven, most cost-effective, and easiest-to-use tool most of us have to reverse many signs of aging and extend the quality and quantity of life is the minimization of insulin by minimizing insulin-provoking foods and substances—plus moderating a quality protein intake. The modified version of caloric restriction presented in this book can work for anyone, an approach that's far more affordable and sustainable than other dietary approaches. For people who can afford it, though, the addition of trans-resveratrol to this dietary approach could have some pretty exciting implications.
Page 230
The brain uses ketones in a state of ketosis. Cerebral ketone use is prevalent, for instance, in newborn infants nursing on fat-rich mother's milk. The switch to dependence on glucose does not occur until carbohydrates are introduced into a child's diet.
Page 231
The body preferentially burns excess sugar whenever it is present, mainly to rid the body of this damaging substance any way it can. Sugar or glucose will also dominate as a source of brain fuel when turbocharged energy is in sudden demand, such as in an emergency. Sufficient carbohydrate stores in the form of glycogen in the liver are always available for this. No one ever needs to consume carbohydrates for glucose to be available to the brain or body when needed. Ever.
Page 232
As much as 10 percent of human brain size has been lost in just the last century alone, likely as the result of decreased amounts of available dietary EPA and DHA and increased consumption of processed foods (Leonard et al. 2003).
Page 233
Fish oils are overwhelmingly preferable to flax oil, as many individuals with learning disabilities and other mental, emotional, and cognitive disorders are known to lack the delta-6 desaturase enzyme necessary to create EPA and DHA from the parent form of omega-3 in vegetable sources, ALA. A mere 3-5 percent or less of the available ALA (in flax oil, walnuts, and similar sources) ever makes it to becoming EPA. Even less becomes the brain's vitally needed DHA (Enig 2001).
Page 234
The overconsumption of vegetable oils such as soy and canola, which are nearly always partially hydrogenated; safflower, sunflower, and corn oils (omega-6 fatty acids); cottonseed oil, which is extremely high in proinflammatory omega-6 fatty acids and not even a food-source oil; margarines and vegetable shortenings, wich contain hydrogenated trans fats; and even excess olive oil (omega-9 fatty acids) can interfere with the body's use of omega-3 fatty acids. These vegetable oils can exacerbate insulin resistance, leading to obesity, atherosclerosis, and other conditions, and when overly processed or rancid can cause mutagenic changes, leading to numerous cancers. With the exception of olive oil, most vegetable oils are best avoided entirely. Olive oil is okay for salads, over steamed vegetables, and as an accent to various dishes, though I don't advise overusing it or actually cooking with it as it can easily become rancid when exposed to higher heat.
Hydrogenated and partially hydrogenated fats should never be used at all. Ever. Don't be fooled by claims of reduced trans fats in fast foods or processed food items or by packaging that claims it contains zero trans fat, then lists soybean oil, regular, nonorganic canola oil, or any other partially hydrogenated ingredient. Labeling laws currently allow a certain amount of trans far per serving before it has to be disclosed. The food industry takes advantage of labeling loopholes everywhere it can. The more one can simply avoid processed or packaged products, the better.
The only safe amount of trans fat is zero.
Page 237
Elimination of these unnatural fats from the diet is essential. The elimination of these substances from the body once they are ingested and incorporated into one's cellular structure, however, may take time—up to two years (Enig 2001).
Page 241 et 242
Regular use of a sublingual methylcobalamin vitamin B12 supplement can be especially helpful in this regard. Vitamin B12 may be less well absorbed from food, or even in pill or capsule form, by many people with compromised digestion. There is no toxicity associated with vitamin B12 at any dosage. It is far better to err on the side of supplementing with more than less. Vitamin B12 deficiency is becoming increasingly common, even among meat eaters. Regular supplementation with a sublingual form is good and inexpensive insurance.
A more recently recognized and tragically overlooked factor in many cases of ADHD involves iodine deficiency. Iodine is needed and used by each and every cell in the body. It can make for a night-and-day difference in many cases of ADHD and is a likely deficiency in many cases of the disorder. It is also needed for the proper functioning of each and every single hormone, to say nothing of normal thyroid function. The absence of iodine in most of our soils and foods today is only part of the problem. Iodized salt (containing iodide and not elemental iodine—only half the necessary form of total iodine for optimal functioning), which is useful mainly for minimizing the incidence of goiters (and is typically filled with undesirable additives, including aluminum), is of little use in providing sufficient tissue levels of both forms of iodine needed in the body for optimal functioning (Brownstein 2008).
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The process of restoring healthy iodine levels can take several months or even years for some people, and it should be well and carefully understood. High doses of iodine, particularly when improperly administered, can induce uncomfortable detoxification reactions as the iodine displaces toxic halogens and heavy metals such as mercury, aluminum, and arsenic. A cautious and gradual building up of the iodine dosage in a proper and readily usable form is very important.
It's important to note that improperly applied iodine supplementation can worsen symptoms and accelerate glandular destruction in people with diagnosed (or undiagnosed) autoimmune thyroid disorders (e.g., Hashimoto's disease). It is critical that individuals be carefully screened for thyroid peroxidase antibodies, antithyroglobulin antibodies and autoimmune thyroid issues prior to any iodine supplementation. If you happen to be positive of Hashimoto's disease, then it's imperative that you avoid iodine supplementation altogether. Small amounts of naturally occurring iodine in foods are okay in these cases; just don't supplement. Note that 80 percent or more of cases of low-functioning thyroid are autoimmune related in nature, whether diagnosed or undiagnosed. And 100 percent of cases of hyperfunctioning thyroids are autoimmune in nature. If in doubt, then test, and avoid iodine supplementation until you know the results.
For people who are able to supplement with iodine, certain nutrients such as magnesium, selenium, vitamins E, A, and D, and B-complex and C-complex vitamins, together with supplementation of full-spectrum (Celtic) sea salt and essential fatty acids, are essential to iodine absorbing well and its being used properly in the body. The details are beyond the scope of this book but need to be considered. In the meantime, be sure to include seafood, seaweed, or kelp as part of your daily diet, as they are among the only reliable food sources of iodine. Kelp and seafood sources tend to be safe and well tolerated by most people. Additional iodine supplementation (beyond simply food sources) can be essential for many people, and I encourage you to seek out a qualified and knowledgeable natural health care provider to guide you through the process or restoring healthy iodine levels. The difference that appropriate iodine status can make is nothing short of miraculous for people who are deficient (according to Dr. David Brownstein, more than 96 percent of people in the United States), and it is well worth the pursuit.
Important note: Iodine is needed for the proper metabolism and use of dietary cholesterol. Diets higher in cholesterol thereby do use and require slightly more iodine.
Page 247
There are other potentially helpful supplements and techniques for improving memory, but the above list covers some of the more-important and better-researched approaches. Please don't feel as though you have to supplement with all of this, but do consider following at least the basic dietary and lifestyle suggestions. They go a long way toward making a real difference!
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More than seventy trace elements have been identified, though comparatively few are as yet recognized as essential for health. Getting them in broad-spectrum form ensures that you aren't missing anything that science just hasn't gotten around to discovering the value of yet. Among the few reliable sources of broad-spectrum trace elements needed for optimal health are ocean-source seafoods, unrefined and mineral-rich Celtic or Himalayan sea salt (vastly more flavorful and healthful than conventional, refined table salt), and supplements such as ConcenTrace Trace Mineral Drops by Trace Minerals Research, which is relatively inexpensive, of high quality, and widely available.
Please avoid the use of what are called colloidal minerals, popularized some years ago by a veterinarian named Dr. Joel Wallach. They contain often dangerous levels of aluminum and other toxic heavy metals and should always be avoided (Schauss 1997). They are also quite expensive. Note that this is not referring to colloidal silver (used as an antimicrobial agent), which falls into a different category.
The consumption of organic, biodynamically grown vegetables is also very helpful, though the mineral composition of these foods is wholly dependent on the composition of the soil in which they were grown. Minerals are, in fact, best absorbed and used from animal or seafood sources through ionization by hydrochloric acid and natural amino-acid chelation. Adequate levels of hydrochloric acid, in addition to dietary fat and fat-soluble nutrients, are needed to facilitate their absorption.
Among the trace minerals, zinc deficiency is one most commonly associated with learning disabilities, ADD/ADHD, cognitive dysfunction, emotional lability, delinquent behaviors, and eating disorders. Zinc is also critical for immunity and healthy digestive function; it is found predominantly in animal-source foods and is commonly deficient in people who have depression. Consuming significant amounts of soy, in particular, as well as large amounts of grains or legumes (due to their phytic acid), is known to cause zinc deficiencies.
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Supplementation with zinc sulfate in solution or ultra-bioavailable ionic zinc may be necessary, along with increased consumption of zinc-rich foods to remediate deficiency states; in tandem with other cofactors and nutrients, this can significantly improve ADD/ADHD symptoms. Tablets and capsules of zinc are less efficiently absorbed by those people who are most deficient. Also, be careful not to oversupplement with copper by taking zinc supplements that have added copper in them. If you are zinc deficient, it is probably better to take zinc as an isolated supplement. A simple, quick, and inexpensive zinc tally test (a taste test using a zinc sulfate solution), offered by most natural health care providers, can quickly, inexpensively, and fairly reliably determine the presence of zinc deficiency.
Note, too, that zinc deficiency (like any other mineral deficiency) essentially creates a vacuum that also attracts structurally similar but highly toxic elements. In the case of zinc deficiency, this means cadmium (part of all carcinogenic processes) and mercury, which seek to replace zinc at its vacant receptor sites—a very real problem. One of the best preventives of heavy metal toxicity is healthy mineral sufficiency!
Zinc and copper are two minerals that work together but require certain ratios to work optimally in the human body. Zinc needs to be in about an 8:1 or 12:1 ratio with copper for optimal neurological and physiological functioning. When the diet becomes deficient in zinc, or when the body loses large amounts of zinc to stress, which can triple is rate of excretion from the body, or in the case of diets high in phytic acid (found in soy, other legumes, and grain products), the ratio moves closer to 1:1. This can result in copper toxicity, which manifests as the aforementioned zinc deficiency symptoms such as learning disabilities, ADD/ADHD, cognitive dysfunction, emotional lability, and delinquent behaviors (Schauss 1997).
Zinc supplementation may be necessary in some cases where stress, deficiency, or dietary inhibitors (i.e., phytic acid in grains, legumes, and soy) have been prevalent for extended periods of time. Zinc monomethionine is available in a pill form that is preferable to many other pill forms and is commonly and inexpensively found in health food stores, though liuid ionic forms and zinc sulfate in liquid solution are far superior for absorption and bioavailability. Liquid ionic forms (with no added copper) are best used in markedly deficient states. Safe doses for zinc are 50 mg for highly bioavailable forms and 100 mg for low bioavailable forms in average individuals. Ionic zinc tends to be effective at even lower daily doses. Individuals needs may vary widely. Although the RDAs for this nutrient are much lower—only 15 mg for men aged eleven and older and 12 mg for nonpregnant and nonlactating women, for instance—much higher doses may be needed for a time to treat deficiency or specific conditions. People with pyroluria (see appendix F) may require much higher than average levels of zinc supplementation. The average Paleolithic daily intake was probably close to about 50 mg. Note: Zinc toxicity is rare in humans. Individuals on vegetarian, vegan, or high soy-food diets may be especially vulnerable to zinc deficiency.
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Iodine requires cofactors such as B-complex and C-complex vitamins, magnesium, E-complex vitamins and selenium, broad-spectrum trace elements (using something like Celtic sea salt), and essential fatty acids in order to be properly absorbed into the tissues and properly used. It is important that tissue levels of these nutrient cofactors be healthy prior to iodine supplementation in individuals with nonautoimmune (non-Hashimoto's) thyroid disease. Failure to ensure this may result in uncomfortable reactions.
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Taking excessive amounts of iodine (or too much too quickly) can lead to uncomfortable detox symptoms (sometimes referred to as Herxheimer reactions) as these halogens are displaced. Therefore, it is important to approach iodine supplementation carefully, knowledgeably, and systematically, preferably under the guidance of a knowledgeable health care practitioner. Iodine's cofactors (previously listed) are essential to successful iodine supplementation.
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Unrefined, full-spectrum sea salt that is not iodized is fairly poor source of iodine, incidentally, though it is very helpful with the body's use of iodine. Among the best supplemental sources of higher-potency iodine are Iodoral (combines elemental iodine and iodide, the two forms needed by the body) and Lugol's solution (mostly available by prescription and tastes awful).
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It can take three to six months of diligent iodine supplementation to reach full iodine sufficiency throughout the body (longer in some people who have more-severe health challenges), according to Brownstein, and maintenance levels of iodine supplementation may be required long term for many people. For more information concerning iodine's role and the associated risks in cases of autoimmune thyroid disorders and Hashimoto's disease (and the ultimate source of information and resources for these populations), read Why Do I Still Have Thyroid Symptoms When All My Lab Tests Are Normal? by Datis Kharrazian, D.H.Sc., D.C., M.S., or go to the website www.thyroidbook.com.
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Although all this might sound very complex, the basic foundational formula and dietary approach (presented all along in this book) is actually quite simple. Most supplements are optional.
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°Among amino acids, competition with each other for metabolic transport sites across the blood-brain barrier tends to make supplementation of amino acids most effective when specifically desired amino acids are taken in isolation from one another, on an empty stomach, and in the absence of dietary protein.
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°Using Epsom salts in your bathwater (a good two cups) can be an inexpensive way to absorb more detoxifying (and calming) magnesium into your system through your skin in a warm, soothing tub of water. Ahhhh...
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Because of this toxic onslaught, our need for antioxidants and the foods that help us produce them internally has never been greater. Even though vegetables and greens were mostly an optional source of nutrients in our primitive, ice age past, the time has come to greatly increase their role in our modern diets, both to provide a varied plethora of phytonutrients and antioxidants to our beleaguered, embattled cells and, to some degree, to provide fiber as a means of binging unwanted, conjugated, carcinogenic xenoestrogen and eliminating them from our bodies, preventing their reabsorption. Plant foods are probably more important to us now than ever before.
We must avoid irradiated and chemically treated vegetables as much as possible by buying from local farmers, farmers markets, and co-ops and growing our own. This should be a high priority.
Dietary supplements also have a role to play in supplying us with concentrated sources of key nutrients and both fat- and water-soluble antioxidants. The depletion of nutrients in our soils and other modern factors also make supplementation, to at least some degree, a modern necessity.
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Antiglycating supplemental nutrients can also further slow the degenerative ravages of dietary glucose.
I also advocate the use of concentrated, unsweetened, quality “green drinks” (powdered, organic, leafy-green-vegetable and phytonutrient concentrates) as a means of getting more concentrated phytonutrition and providing a detoxifying and alkalinizing nutritional boost to otherwise nutrient-depleted produce from our nutrient-depleted soils. These can also be made using fresh, organic leafy-green produce and either a juicer or a Vita-Mix appliance.
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To find sources of pure, natural water from deep artesian springs near where you live, often at little or no cost, go to www.findaspring.com and search by your location. No healthier water exists. Otherwise, invest in the highest-quality water filtration system you can possibly afford. The least expensive one I have found that is also portable and requires no electricity (making it also ideal for emergency preparedness) is the Berkey Water Filtration System, available through www.directive21.com.
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There are any number of stress-management techniques ranging from meditation, biofeedback, and neurofeedback to therapeutic massage that should be incorporated into the lives of everyone. This is not about luxury; it is about necessity.
We also need to become activists and to no longer simply and complacently accept the standards for our health and food supplies that are established and maintained by the multinational and monocultural agriculture and food industries; the medical and pharmaceutical corporations; and the other greed- and ignorance-driven corporate interests (or the regulatory agencies such as the FDA that coddle them).
You don't have to be paranoid to pay attention. Be alert. Be aware of what is happening around you and with your food supply. Don't just get angry over injustice; take positive action for yourself and your community. It's important that we don't waste precious energy and time simply pointing fingers at those we deem guilty, but that we work together constructively to improve the conditions that sustain us.
Support the work of the Weston A. Price Foundation and other consumer advocate groups that are striving to make a difference. Vote with your dollars, and support local farmers working hard to do the right thing. Buy locally produced, real grass-fed meats, eggs, and produce. Shop local food co-ops and farmers markets as much as possible rather than larger chain stores, and join community-supported agriculture programs (CSAs) (see appendix G for resources). And if you have the means, then simply grow or raise your own organic food. The more self-reliant we become, the more control we have over our own food supply and the healthier and more affordable our food becomes.
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Never doubt that a small group of thoughtful committed people can change the world; indeed, it is the only thing that ever has.
Margaret Mead, anthropologist
Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing had happened.
Wiston Churchill
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Magnesium stearate and stearic acid are unnecessary additives, and most commercial sources contain trans fats. Studies at the University of Texas Health Science Center and the East Carolina University School of Medecine reveal that these toxic excipients cause a rapid collapse of T-cell membrane function and cell death, therefore suppressing the immune system (Tebbey and Buttke 1990).
According to another study, “When cells were exposed to stearic acids and palmitic acids, there was a dramatic loss of cell viability after 24 hours. Cell death was induced by stearic and palmitic acid” (Ulloth et al. 2003). An article in Townsend Letter for Doctors and Patients stated, “Stearic Acid, Magnesium Stearate, Calcium Stearate, Palmitate, and Hydrogenated Vegetable Oils are lubricants which enable manufacturing equipment to run more efficiently but inhibit eventual dissolution of the nutrient. Stearic acid may prevent absorption by individuals with compromised digestive systems. Magnesium stearate and stearic acid also present the problem that delivery of the active ingredient may be considerably further down the intestinal tract than the site originally intended. This may result in the nutrient being delivered away from its optimal absorption site. Not only can this impede absorption, in some cases it might be harmful to the liver” (Czap 1999). The authors of another study remarked, “The addition of palmitate or stearate to cultured cells led to activation of a death program with a morphology resembling that of apoptosis. Palmitates and stearates caused cardiac and other types of cells to undergo programmed cell death” (Sparagna and Hickson-Bick 1999). Not the kind of stuff you'd expect to find in a health food supplement. Not all companies use partially hydrogenated sources of magnesium stearate, but it is impossible to tell just looking at the label. My first choice is always a brand that is free of magnesium stearate and other additives.
Another additive of concern is titanium dioxide, which “rapidly damages neurons at low concentrations in complex brain cultures” (Long et al. 2007). Also, titanium dioxide has recently been classified by the International Agency for Research on Cancer as a Group 2B carcinogen that is “possibly carcinogenic to humans” (Canadian Centre for Occupational Health and Safety, 2006). This substance is also widely in cosmetics and sunblock lotions. In addition, it has been strongly linked to autoimmune conditions (Klinghardt 2008). Just because you find a supplement in a health food store (or pharmacy) does not automatically make it healthy for you. Always read labels, including the “other ingredients.”
Supplemental sources that avoid magnesium stearate, stearic acid, and titanium dioxide, although challenging to find, can also improve the bioavailability of vitamins, minerals, and other nutrients and supplements. Additive-free supplements are typically available from health care providers almost exclusively, but there are exceptions. For help, see the resources listed in appendix G.
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Complexed vitamin C: Be sure the vitamin C you take is complexed with other cofactors (bioflavinoids). Taking ascorbic acid alone can lead to a
