Evolutionary Fitness

Eat fresh wholefoods that we were evolved to eat. Usually three times a day but occasionally skip a meal, let hunger dictate your meals. Workout with short and intense resistance sessions a few times a week. Walk, play and stay active.

– Arthur De Vany, Ph.D.

art-devany-00 — Arthur De Vany, Ph.D. In his 70’s, is 6ft 1in, weighs approx 190lbs and has about 10% body fat.

Arthur De Vany believes that we have virtually the same genetic makeup as our Paleolithic ancestors who lived 40,000 years ago. The problem, he and many others believe, is that our environment has changed dramatically.

De Vany contends that we would be healthier, fitter, and live longer if we adopted a modern version of the Paleolithic lifestyle. Having spent more than 30 years studying and practicing how to do that, he is regarded by many as the “grandfather” of the Paleo movement.

In this post I am going to sum up some of his basic principles and show you how to get started working out and eating how we evolved to for optimal health.

Nutritional Philosophy

To call a [low-carb] diet on which humans lived for millennia a fad is just ignorant. In fact, it is the modern fad of eating a high carb, high grain, high sugar diet that is harmful.

Arthur De Vany, Ph.D.

Cook by colour and texture so that meals look beautiful. If busy, skip meals with little worry. You don’t have to have three square meals a day. Snack on nuts or celery. Drink plenty of water. Also drink tea, coffee and a little wine.

Basically, eat animal proteins, vegetables, fruits, nuts and seeds. Full fat diary is fine if tolerated.

Carbohydrates

Avoid bread, muffins, bagels, pasta, white potatoes, cereals, vegetable oils, beans or anything in a package.

These foods are empty, high-calorie foods that are not only detrimental to your health, but are of no dietary requirement to the body.

Fats, Herbs and Spices for Flavour

Spice up your food with fresh ingredients such as basil, cayenne, garlic, parsley, rosemary, spring onions or tumeric.

Avocados, nuts and seeds, and use oils, such as coconut, macadamia and olive oil, for flavor.

Celery adds texture (and is good for testosterone too).

Fruits

Fresh fruits and berries of all sorts are good; They are good source of vitamins, minerals, fiber and antioxidants. De Vany focuses on melon and red grapes. Fruit juice is out.

I personally have one or two pieces of fruit most days. Mostly bananas or apples, as they’re readily available to me. I do rotate as different fruits and berries come in and out of season.

Fruits are one of the best ways for quick fresh energy.

Vegetables

Eat lots of fresh raw, steamed, sauteed or grilled vegetables. Try not to use frozen, canned or packaged vegetables, although they are generally better than no vegetables.

Protein

Eat plenty of meat, such as ribs, steak, bacon, pork loin, turkey and chicken, but trim excess fat from the edges. Fish, seafood and eggs are also excellent choices. Don’t forget your organ meats, liver is one of the most nutrient dense foods available.

Try to have protein with most meals as it will improve satiety and keep you feeling fuller longer.

Intermittent Fasting

Our ancestors lived with feast and famine. Research indicates that chronic or intermittent fasting improves health. I do it the easy way. Never chronically; your mind and body will not accept it. And you will lose vital lean body mass; muscle and organ mass. Easy intermittent fasting is skipping meals randomly and eating to fill later.

Don’t be afraid to skip a meal and prolong your overnight fasts, I often workout first thing in the morning totally fasted (maybe a cup of coffee and some BCAA’s) and do not eat for up to an hour afterwards.

This is great for Growth Hormone release and will boost lean muscle growth and accelerate fat loss.

Training Philosophy

Apple Cider Vinegar

bragg_apple_cider_vinegar_946ml.fw

What is apple cider vinegar?
People have used apple cider vinegar (ACV) for thousands of years. Everyone from the ancient Babylonians to the Greeks used it as a cure-all for all kinds of health ailments.

Like coconut oil and grass-fed butter, ACV is enjoying a comeback among people who care about their health.

Vinegars are a product of fermentation. This is a process in which sugars in a food are broken down by bacteria and yeast. In the first stage of fermentation, the sugars are turned into alcohol. Then, if the alcohol ferments further, you get vinegar. ACV comes from pulverized apples.

ACV contains is acetic acid, which helps get rid of harmful bacteria and fungi in the gastrointestinal tract. This helps the digestion and absorption of nutrients from food in the intestines.

10 reasons to use apple cider vinegar

It helps the body maintain a healthy pH level. You would think it would be acidic but in fact it helps bring your body into a more alkaline state;
The alkaline effect of ACV also helps detoxify the liver, which makes it a great tonic when detoxing;
It can help you lose weight. ACV works by correcting acid issues. It acts as a buffer in the body – the acetic acid reacts with base or acid compounds to form an acetate, therefore rendering them chemically bioavailable for the body’s utilization;
It’s great for your lymphatic system. It helps break down mucus throughout the body and cleanse the lymph nodes. This also means it’s great when fighting a blocked nose or sinus infection;
It helps improve gut flora and aids digestion. It is also said to clear up chronic acid reflux when taken with each meal;
ACV is full enzymes that can help rid your body of Candida due to the malic acid and acetic acid (mentioned above);
It makes a wonderful tonic for bad breath (halitosis). Dilute in warm water and gargle it morning and night;
It boosts your immune system due to its antibacterial properties;
It is great for your skin. Apply it topically for immediate benefits: dilute ACV with water and using a cotton pad apply as a toner or dab directly onto blemishes to dry them out; and
Thickens your hair and makes it shine: Fill an old shampoo bottle with 1/2 a tablespoon of ACV and a cup of cold water. Pour the solution through your hair after shampooing several times a week.

Hot tip
Heartburn and digestive issues are two of the most common health complaints today. They are some of the standard symptoms that result from the modern westernised diet, which can result in not enough stomach acids being produced by the body (ie: hydrochloric acid).

By adding raw ACV to your diet, you can help your stomach create enough acid to start the digestion process and kill off harmful microbes.

Giving your digestion a boost is easy. Just add ACV to your salad dressings or drink some raw, unfiltered ACV diluted with water about 20 minutes prior to meals.

Why you should be eating cauliflower

Cauliflower, like broccoli is a member of the cruciferous family, contains an impressive array of nutrients, including vitamins, minerals, antioxidants and other phytochemicals.

Antioxidants are nature’s way of providing your cells with an adequate defense against attack by excessive amounts of reactive oxygen species. Without an adequate supply of antioxidants to help suppress excess free radicals you raise your risk of oxidative stress, which leads to accelerated tissue and organ damage.

Why it’s a superfood?

High in Vitamins C and K;
Good source of Vitamin B6, folate, fiber, manganese, potassium, sulforaphane and omega-3 fatty acids.

Healthy evidence
Numerous studies have linked sulforaphane to reduced cancer rates in humans. A study in the Journal of Nutrition reported that treating liver cells with compounds contained in cauliflower reduced the production of lipids that increase heart disease risk when present in high levels in the blood. Other studies have reported that high intake of cauliflower was associated with a lower risk of an aggressive form of prostate cancer.

Here are some of the science backed health benefits of cauliflower:

Fights cancer;
Heart health;
Lowers inflammation;
Supports detoxification;
Improves digestion.

Making the most of Cauliflower
The best way to eat cauliflower is raw in fresh salads, as this will retain the vitamin C and other water-soluble nutrients. Cauliflower can be used as a great substitute for potatoes in low carbohydrate nutrition plans.

Steaming cauliflower better preserves the anti-cancer compounds rather than boiling. Better again is a healthy saute. This is done by bring either some bone broth (beef or chicken) or water to boil in a pan then lightly saute the cauliflower florets for approximately five minutes.

Skinny Fat

Skinny Fat: A physique, while not overweight (and possibly underweight), lacks any visible lean, striated tissue.

– Definition, Urban Dictionary

Conventional wisdom would suggest that if you are overweight you are generally unhealthy, and if you are thin, you are healthy. However, new research points to just how dangerous being skinny can be. Well, if you are a “skinny fat” person, that is.

The medical term for this is metabolically obese normal weight (MONW), or skinny fat. Basically, this means that you are carrying too much body fat and not enough lean muscle (generally belly fat).

Women are more commonly to be hit with MONW syndrome or skinny fat than men. A common theory is that men usually aren’t afraid to lift weight in the gym (and, to be fair, men naturally have more lean muscle than women).

On the other hand, women generally have the misconception that lifting weights immediately makes you look big and bulky (which couldn’t any further from the truth) and prefer group fitness classes like as Zumba and/or Aerobics or spend all of their time on the treadmill, stairmaster or a spin bike, not to mention inventing a million bizarre weight loss diets (with equally bizarre names).

Simply dieting can eliminate weight, but it will not strengthen anything. Also, because of physiology unique to women, the fat cells in the lower body just happen to be world-class hoarders.

Starting at an early age
In America, studies on teenagers found that 37% of skinny children had one or more signs of pre-diabetes, such as high blood pressure, high blood sugar, or high cholesterol. Yes. You read correctly. Almost 4 out of 10 normal-weight children are pre-diabetic!

Nearly one-third of children are overweight or obese in the America. However, it appears that only 20% are healthy. This means that 8 out of 10 children in America are either overweight or have pre-diabetes or type-2 diabetes. Countries like Australia aren’t that far behind.

Processed and fast foods, video games, social media sources, reduced sleep quality and inactivity are all causative factors in developing these conditions in children.

It probably isn’t helping that many of the role models in our society aren’t exactly the picture of health, ie: skinny runway models, or super skinny guys without an ounce of masculinity in them. Whatever happened to the track and field champions of past Olympic Games? Fast, fit, strong, conditioned men and women able to compete in multiple events.

skinnyfat

Health issues related to Skinny Fat Syndrome
A person who is skinny fat is susceptible to the following conditions (but not limited to):

Diabetes;
Cardiovascular disease;
Osteoporosis;
Fragile bones from calcium and other nutrient deficiencies;
Elevated blood pressure and cholesterol;
Chronically low energy levels; and
Infertility (both men and women).

How does a person become Skinny Fat?
In no particular order, these are several of the most common ways a person can become skinny fat:

Eat a vegetarian or vegan diet. If you don’t eat any meat, the body will eat itself instead;
Eating lots of Gluten. Lectins, phytates and other anti-nutrirents setting the stage for systemic inflammation that damages the digestive tract making it harder to utilize nutrients from the rest of your diet.
Excessive cardio. Training your body to be catabolic, breaking down muscle tissue and to store fat;
Fat burning pills. Potential short-term fat burners, but in the long run they are more muscle burners and long-term fat storers;
Not lifting weights… Ever. Do I even need to comment here?

How to turn it all around
Reversing the effects of skinny fat syndrome is very similar to that of someone who is overweight and pre-diabetic. Using the following steps one can easily turn it all around start improving their quality of life:

Eat a nutrient dense, low glycemic load diet (basically a whole food or Paleo type diet). Lean meats, seafood, eggs, fruits, vegetables, healthful oils, nuts and seeds;
Avoid flours and sugars. Including gluten-free flour products. Even whole grain flour acts like sugar in your body;
Don’t drink your calories. It’s always better to chew you calories. No soft drinks, juices, sweetened drinks. Reduce alcohol to no more than 2-4 glasses of wine per week;
Lift and move your body. A training routine that combines both strength and cardio is important;
Sleep well. Sleep deprivation alters the metabolism and increases cravings for carbohydrates and sugars. Aim for 7 or more hours per night; and
Did I say lift? I can’t stress this enough. A simple solution to many of the problems women face. Osteoporosis, the beach season, the belly fat that wont budge… weight-bearing physical activity is the answer.

What is most alarming is that many people who think they get a pass because they are thin should actually be taking a second look at their health. It is possible to be skinny and sick and be metabolically obese, which is potentially even more dangerous.

The good news is that it is a solvable condition. By following the above points or speaking with your medical practitioner you will be well on the way to becoming a healthier person that is full of energy and has a much better overall body composition.

Why you should be eating broccoli

Vegetables have an impressive way of offering a widespread benefits to your health. Broccoli is no exception. When you’re eating broccoli, you’re getting dozen, maybe even hundreds, of super-nutrients that support optimal health and performance.

Why it’s a superfood?

High in Vitamins A, C and K, along with fiber and folate;
Good source of magnesium, manganese, potassium, sulforaphane, quercetin and other antioxidants.

Healthy evidence

Broccoli contains phytochemicals. It is high is the flavonoid quercetin and in sulforaphane, both protect the body against cancer. Potassium and folate also help prevent cardiovascular disease. Other antioxidants provide anti-bactierial and anti-viral activity.

Here is a short list of some of the science backed health benefits of broccoli:

Arthritis;
Cancer;
Blood pressure and kidney disease;
Anti-aging and immune system health;
Heart health, especially for diabetics.

Making the most of Broccoli

Broccoli’s phytochemicals and heat sensitive nutrients such as folate are best retained by either not cooking, steaming or lightly sauteing.

Boiling Broccoli reduces the level of active anti-carcinogenic compounds, with losses of approx 20% after 5 min and 40% after 10 min.

Another way to enjoy the many health benefits of broccoli is by eating its sprouts. Fresh broccoli sprouts are FAR more potent nutrient dense than mature broccoli. They have about 50 times the amount of cancer fighting power of mature broccoli. This means more bang for buck.

Broccoli sprouts can be grown at home quite easily. They don’t have to be cooked and can be added to salads.

broccoli-sprouts

Energy systems of the body (simplified)

ATP broken down

The first thing to remember is that ANY muscle contraction or physical effort is due to a molecule called adenosine triphosphate (ATP). When an ATP molecule is combined with water the last of three phosphate groups splits apart and produces energy. This breakdown of ATP for muscle contraction results in adenosine diphosphate (ADP). The limited stores of ATP must be replenished for the physical effort to continue; so chemical reactions take place to add a phosphate group back to ADP to make ATP.

How ATP is produced
Take three different activities and put them on a continuum. On one end would be a quick, explosive burst such as throwing a punch. On the other end would be an extended, lower-level event such as walking five miles. Between the two could be anything. An intense twenty-second activity, one minute of constant force exertion, or a five-minute event with varied intensities of effort.

The three energy systems
Conventionally, there are three energy systems that produce ATP:

ATP-PC;
Glycolytic or lactic acid;
Aerobic or oxidative.

All systems are available and “turn on” at the onset of any activity. What dictates which one (or two) is relied upon the most is the effort required.

ATP-PC system – maximum power / short duration
ATP and phosphocreatine (PC) compose the ATP-PC system, also sometimes called the Phosphogen system. It is immediate and functions without oxygen. It allows for up to approximately 12 seconds (+ or -) of maximum effort. During the first few seconds of any activity, stored ATP supplies the energy. For a few more seconds beyond that, PC cushions the decline of ATP until there is a shift to another energy system.

Examples:

100m sprint;
Discus throw;
Weight lifting.

Lactic acid system – moderate power / moderate duration
Now it becomes more complicated as the energy demands shift to this system. The glycolytic or lactic acid system is the “next in line” tool after the ATP-PC system runs its course. Dietary carbohydrates supply glucose that circulates in the blood or is stored as glycogen in the muscles and the liver. Blood glucose and/or stored glycogen is broken down to create ATP through the process of glycolysis. Like the ATP-PC system, oxygen is not required for the actual process of glycolysis (but it does play a role with the by-product of glycolysis: pyruvic acid).

Here is where it gets interesting. After maximum power declines around 12 seconds, further intense activity up to approximately 30 seconds results in lactic acid accumulation, a decrease in power, and consequent muscle fatigue. This high, extended effort is labeled “fast” glycolysis. Exerting further effort up to approximately 60 seconds results in another drop in power due to the shift in dependence on the oxidative system.

Enter “slow” glycolysis into the discussion. Remember that the by-product of glycolysis is pyruvic acid. In fast glycolysis, more power can be generated, but pyruvic acid is converted to lactic acid and fatigue ensues quickly. Slow glycolysis is different. Relatively less power is generated, but pyruvic acid is converted to acetyl coenzyme A (acA), fed through the oxidative Krebs cycle, more ATP is produced, and fatigue is delayed.

Examples:

400m sprint;
800m sprint.

Aerobic system – low power / long duration
Your maximal effort was fueled initially by the ATP-PC, but your performance declines. Continued effort results in further decline, either via fast glycolysis (quick decline) or slow glycolysis (slower decline). You’re now entering the complex world of the low power but longer duration aerobic or oxidative system.

Examples:

5km run;
long distance running or walking.

The effort demand is low, but ATP in this system can be produced three ways:

Krebs cycle;
Electron transport chain;
Beta oxidation..

First, the science. The Krebs cycle is a sequence of chemical reactions that continues to oxidize the glucose that was initiated during glycolysis. Remember the acA? It enters the Krebs cycle, is broken down in to carbon dioxide and hydrogen, and “bang” two more ATP molecules are formed.

The problem is, the hydrogen produced in the Krebs’s cycle and during glycolysis causes the muscle to become too acidic if not tended to. To alleviate this, hydrogen combines with several enzymes and is sent to the electron transport chain. Through more chemical reactions in the electron transport chain, hydrogen combines with oxygen, water is produced, and acidity is prevented. Notice this takes time due to the need of oxygen, which is why the oxidative energy takes a while and intensity of effort declines (i.e., max effort sprints become a slow jog/walk).

The Krebs cycle and the electron transport chain metabolize triglycerides (stored fat) and carbohydrates to produce ATP. The breakdown of triglycerides is called lipolysis. The byproducts of lipolysis are glycerol and free fatty acids. However, before free fatty acids can enter the Krebs cycle they must enter the process of beta oxidation, where a series of chemical reactions downgrades them to acA and hydrogen. The acA now enters the Krebs cycle and fat is metabolized just like carbohydrates.

Simply put…
Due to the time-line, the aerobic system provides energy much more slowly than the other two systems, but has an almost unlimited supply (in your adipose tissue – yeah, that fatty stuff you can pinch). The aerobic system by itself is used primarily during complete rest and low-intensity activity. It can produce ATP through either fats (fatty acids) or carbohydrates (glucose).

Hopefully that was simple enough to understand. It is important to have a basic understanding of these energy systems when developing a training program for everybody ranging from the weekend warrior to the elite level athlete.

Coconut Oil Coffee: optimizing overall performance

There’s just something about a morning coffee/espresso that gives a higher enjoyability in which to start the day.

Adding coconut oil to your morning coffee will make you feel energized, alert and focused without the traditional coffee crash. Coconut oil also supports healthy body fat metabolism and can help increase muscle mass.

Coconut oil is mostly made up of the medium-chain triglyceride (MCT), lauric acid (about 45-50%). Some advantages of MCT’s include:

MCTs are absorbed quickly by the body (digestion) and can be used for immediate energy;
MCTs enhance ketone production which have therapeutic (energy/cognitive) and nitrogen retention (protein sparing) advantages;
MCTs have been shown to boost immune function;
MCT rich diets have been shown to increase metabolic rates; and
MCT rich diets shown to better reduce hunger/suppress appetite.

The potential to not only have more immediate and stable energy but also control hunger/appetite better (reducing rebound eating tendencies), makes it a no brainer for a lasting lean lifestyle plan.

Coconut Oil Coffee
Just 3 easy steps to enjoy this energy boosting drink:

Put your coconut oil in a cup (1-2 tablespoons);
Add in your hot coffee or espresso (tea is also an option);
Stir and enjoy.

For variation you can also add collagen and some cinnamon, or to make the infamous Bulletproof Coffee you can add some grass-fed butter!

Pre-workout Coffee
Why coffee before training? Caffeine, of course. Caffeine triggers the muscles to start using fat as an energy source rather than carbohydrate sugars. Some of the other benefits of coffee taken pre-workout include:

Increased athletic endurance performance;
Increased strength and power performance;
Reduced perceived exertion level.

As little as 3-5 milligrams of caffeine (per kilo of body weight) is all that is required. For most people, that is roughly 1-2 espresso coffee’s taken within the final 60-90 min prior to a workout or race.

Note
It takes nearly twice as much Red Bull and nearly 3 times as much tea to equal the caffeine in coffee.

Try it out for yourself and tell me what you think of it.

The Paleo Diet for Athletes

Traditionally, Paleo type diets are much lower in carbohydrate than the average modern-day athlete diet. Our ancestors seldom did 2 hour runs and 6 hour bike rides. Certainly, they had periods of intense activity, but these where relatively brief and spaced apart.

Endurance athletes require a higher intake of carbohydrates in order to replenish fuel stores after long and intense workouts. As such the program for athletes makes changes to the basic program to allow the intake of some foods that are not included in a Paleo Diet.

The major adjustment to the diet is that certain high glycemic index carbohydrate foods are included during the immediate post-workout period. For the remainder of the day the dietary pattern is the same as a typical Paleo Diet program. This is required to satisfy the need to quickly replace glycogen stores after exercise and will help speed up the recovery process for repeated efforts.

I did not write the article below, however it is an excellent summary of The Paleo Diet for Athletes by Loren Cordain and Joe Friel.

The Paleo Diet for Athletes was released in October, 2005 from Rodale Press. Written by Loren Cordain, Ph.D., author of The Paleo Diet, and Joe Friel, M.S., author of numerous bestselling books on training for endurance athletes, the book applies the concept of eating as our Stone Age ancestors ate to the extraordinary demands of training for serious endurance sports. Although it is now the 21st century, athletes still have Old Stone Age (Paleolithic) bodies. There has been no significant change in the human genome in the past 10,000 years. Physiologically speaking, we are still Paleolithic athletes.

THE PALEO DIET
The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain foods are optimal for humans and others are non optimal. The optimal foods are those that we have been eating for most of our time on Earth—more than 4 million years. Only in the last 10,000 years, a mere blink of the eye relative to our species’ existence, have we been eating non optimal foods. Unfortunately, these foods comprise the bulk of what western society eats today and include such foods as grains, dairy and legumes. Given that our bodies have not changed, we are simply not well adapted to these non optimal foods and they moderate health and peak performance. On the other hand, we have been eating optimal foods – vegetables, fruits, and lean animal protein – for hundreds of thousands of years and we are fully adapted to them. Science tells us that these foods also best meet our nutritional needs. Eat these and you will thrive. Avoid or strictly limit them and your health and performance will be compromised.

PALEO FOR ATHLETES
Serious athletes, however, when it comes to immediately before, during, and directly after workouts, need to bend the rules of the Paleo Diet a bit since we’re placing demands on the body that were not normal for our Stone Age ancestors. Hour after hour of sustained high energy output and the need for quick recovery are the serious athlete’s unique demands. This requires some latitude to use non optimal foods on a limited basis. The exceptions may best be described by explaining the athlete’s 5 stages of daily eating relative to exercise.

Stage I: Eating Before Exercise
In brief, we recommend that athletes eat low to moderate glycemic index carbohydrates at least two hours prior to a hard or long workout or race. There may also be some fat and protein in this meal. All foods should be low in fiber. Take in 200-300 calories for every hour remaining until exercise begins. If eating two hours prior is not possible, then take in 200 or so calories 10 minutes before the workout or race begins.

Stage II: Eating During Exercise
During long or hard workouts and races you will need to take in high glycemic index carbohydrates mostly in the form of fluids. Sports drinks are fine for this. Find one that you like the taste of and will drink willingly. Realize that events lasting less than about an hour (including warm-up) don’t require any carbohydrate. Water will suffice for these. A starting point for deciding how much to take in is 200-400 calories per hour modified according to body size, experience and the nature of the exercise (longer events require more calories than short).

Stage III: Eating Immediately After
In the first 30 minutes post workout (but only after long and/or highly intense exercise) and post race use a recovery drink that contains both carbohydrate and protein in a 45:1 ratio. You can make your own by blending 16 ounces of fruit juice with a banana, 3-5 tablespoons of glucose (such as CarboPro) depending on body size, about 3 tablespoons of protein powder, especially from egg or whey sources and two pinches of salt. This 30 min window is critical for recovery. It should be your highest priority after a hard workout or race.

Stage IV: Eating for Extended Recovery
For the next few hours (as long as the preceding challenging exercise lasted) continue to focus your diet on carbohydrates, especially moderate to high glycemic load carbohydrates along with protein at a 45:1 carb/protein ratio. Now is the time to eat non optimal foods such as pasta, bread, bagels, rice, corn and other foods rich in glucose as they contribute to the necessary carbohydrate recovery process. Perhaps the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.

Stage V: Eating for Long Term Recovery
For the remainder of your day, or until your next Stage I, return to eating a Paleo Diet by focusing on optimal foods. For more information on the Paleo Diet go to The Paleo Diet website or read The Paleo Diet by Loren Cordain, Ph.D.

HOW MUCH PROTEIN, CARB AND FAT SHOULD I EAT?
The macronutrient requirement changes with the demands of the training season and so should be periodized along with training. We recommend that athletes maintain a rather consistent protein intake year round. As a percentage of total calories this will typically be in the range of 20-25% for athletes. This is on the low end of what our Stone Age ancestors ate due to the athlete’s increased intake of carbohydrate in Stages I to IV which dilutes protein as a percentage of daily calories.
On the other hand, periodization of diet produces significant and opposing swings in the athlete’s fat and carbohydrate intake as the training seasons change. During the base (general preparation) period the diet shifts toward an increased intake of fat while carbohydrate intake decreases. At this time in the season when a purpose of training is to promote the body’s use of fat for fuel, more healthy fat is consumed – in the range of 30% of total calories – with carbohydrate intake at around 50%. During the build and peak (specific preparation) periods the intensity of training increases placing greater demands on the body for carbohydrate to fuel exercise. At this latter time of the season Stages III and IV become increasingly critical to the athlete’s recovery. Carbohydrate intake increases accordingly to around 60% of total calories with fat intake dropping to around 20%.
During times of the year when training is greatly reduced (peaking/tapering and transition periods) the athlete must limit caloric intake to prevent unwanted weight gain.

WHY IS THE PALEO DIET BENEFICIAL?
Health and fitness are not synonymous. Unfortunately, many athletes are fit but unhealthy. Frequent illness, injury and overtraining reduce performance potential.

The Paleo Diet for Athletes significantly improves health long-term. Compared with the commonly accepted athlete’s diet, the Paleo Diet:

Increases intake of branched chain amino acids (BCAA). Benefits muscle development and anabolic function. Also counteracts immunosuppression common in endurance athletes following extensive exercise.
Decreases omega-6:omega-3 ratio. Reduces tissue inflammation common to athletes while promoting healing. This may include asthmatic conditions common in athletes.
Lowers body acidity. Reduces the catabolic effect of acidosis on bone and muscle while stimulating muscle protein synthesis. This is increasingly important with aging.
Is high in trace nutrients. Vitamins and minerals are necessary for optimal health and long term recovery from exercise. The most nutrient dense foods are vegetables and seafood. On average, vegetables have nearly twice the nutrient density of grains.

EXCERPT FROM THE PALEO DIET FOR ATHLETES
Training for endurance sports such as running, cycling, triathlon, rowing, swimming, and cross-country skiing places great demands on the body, and the athlete is in some stage of recovery almost continuously during periods of heavy training. The keys to optimum recovery are sleep and diet. Even though we recommend that everyone eat a diet similar to what our Stone Age ancestors ate, we realize that nutritional concessions must be made for the athlete who is training at a high volume in the range of 10 to 35 or more hours per week of rigorous exercise. Rapid recovery is the biggest issue facing such an athlete. While it’s not impossible to recover from such training loads on a strict Paleo Diet, it is somewhat more difficult to recover quickly. By modifying the diet before, during, and immediately following challenging workouts, the Paleo Diet provides two benefits sought by all athletes: quick recovery for the next workout, and superior health for the rest of your life.

Basically…
At every level of competition, The Paleo Diet for Athletes can maximize health and performance in a range of sports.

The benefits of coconut oil

Our body is well designed to run primarily on fat as a source of energy and when it does, it produces ketones bodies, which is perfectly healthy. Ketones are what the body produces when it’s using fat for energy in the absence of glucose. These ketones are a preferred energy source for the brain and heart.

Of the fats in coconut oil, 92% are healthy saturated fats. This makes it highly stable under heat when cooking and solid at room temperatures.

The main fatty acid content comes from Lauric acid (45-50%). Lauric acid is a medium chain triglyceride (MCT) with a 12 carbon structure (C12:0). These MCTs are digested and assimilated easily in the body and are transferred directly to the liver where they are immediately converted into energy, also meaning they are not directly stored as body fat.

Other MCTs of importance found in coconut oil are:

Caprylic acid (C8:0);
Capric acid (C10:0).

Generally speaking, the shorter the fatty acid carbon length (Cx:0), he faster the body can turn the fatty acids into usable energy.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is unique and different from almost all other fats and possesses many health giving properties.

Lauric acid is a powerful virus and negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on Earth! Capric acid, another fatty acid present in smaller amounts, has also been added to the list of coconut’s antimicrobial components.

Coconut oil has been shown to consistently raise HDL cholesterol levels in humans. Higher HDL is linked to a reduced heart disease risk.

Benefits of Coconut Oil
More than 2,000 studies have been performed on coconut oil, demonstrating a wide range of benefits. Here is a list of some of the benefits associated with the consumption of coconut oil:

Enhance immunity and fight infections;
Improve your cholesterol numbers;
Decrease risk of heart disease;
Promote weight loss;
Boost metabolism;
Boost energy levels and enhance athletic/physical performance;
Assist with blood sugar regulation & prevention/treatment of diabetes;
Improve digestion;
Improve brain health;
Improve skin health;
Improve hair health; and
Improve thyroid function.

Using Coconut Oil
Coconut oil can be used both internally and externally. It is an excellent source of energy and when ingested as a food oil or health tonic. It adds both flavour and has therapeutic benefits.

Some of the more popular uses of Coconut Oil:

Coconut oil is one of your best cooking alternatives as it is so stable that when heated it will not oxidize or go rancid;
Mix it into smoothies, herbal teas or hot water;
Mix it into black coffee (instead of milk or other creamers);
Use it as a skin and hair moisturizer;
A natural SPF 4 sunscreen;
Oil pulling (using it as a mouth wash, will help with gum disease and tooth infection); and so much more.

Vitamin D: the benefits

Vitamin D may be the single most important organic nutrient for your overall health. In fact, if this were a drug, it would be considered the discovery of the century.

– Al Sears, M.D., Your Best Health under the Sun

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Vitamin D, commonly mistaken for a vitamin is actually a prohormone (the precursor of a biologically active hormone). Vitamin D has no requirement to be eaten, as humans can meet all their requirements by getting enough sunlight exposure. It is critically important for the development, growth, and maintenance of a healthy body throughout its entire lifespan.

Vitamin D has been shown to be critical in (but not limited to):

Reduce inflammation;
Help with fat metabolism;
Help with cancer prevention, including skin cancers;
Help prevent autoimmune diseases;
Help prevent cardiovascular disease;
Help prevent types 1 and 2 diabetes;
Help the absorption and use of calcium and phosphorus;
Help promote bone and muscle heath.

How much do we need?
The vitamin D council has the current recommendations (these are only estimated amounts):

Healthy children over the age of 1 years – 1,000 IU per every 25 lbs of body weight;
Healthy adults and adolescents – at least 5,000 IU;
Pregnant and lactating mothers – at least 6,000 IU;

Additionally, children and adults with chronic health conditions such as autism, MS, cancer, heart disease, or obesity may need higher amounts.

There is difference among some organisations with regards to recommended daily intakes. This is due to researchers For example, the Food and Nutrition Board has the current recommendations:

Healthy children over the age of 1 years – 600 IU;
Healthy adults and adolescents – 600 IU;
Pregnant and lactating mothers – 600 to 800 IU.

The Food and Nutrition Board recommended daily intakes are the official recommendations by the United States government.

The Australian recommended daily intakes are as follows:

For those who get some sun exposure and are under 70 years – 600 IU / over 70 years – 800 IU;
For those who get very little or zero sunlight of all ages – 1000 IU to 2000 IU.

Where do we get it?
The best source is obviously the sun. Scientifically speaking, Vitamin D is obtained via a process where UVB radiation from sunlight converts cholesterol into D3. Certain animal foods and products, such as cod liver oil, salmon, makerel, sardines, beef liver and pasture raised eggs also contain Vitamin D.

Vitamin D and sun exposure
The human body was designed to receive vitamin D by producing it in response to sunlight exposure. Since this is the way Nature intended, it should be considered the method of choice. Conservative estimates place ancestral levels around 10,000 – 20,000 IU per day from direct sun exposure.

The human body can produce this amount in a very short time so over exposure isn’t necessary. Basically, the requirement to produce enough Vitamin D in a single day is to be in direct sunlight (as much skin exposure as possible) for about half the amount of time it takes for your skin to burn (turn pink).

The below map of Australia give an estimate of how much sun exposure is required to meet daily requirements. As you can see it doesn’t take too long in the summer months, with more time required during the cooler months.

Aus Vit D sun map

Even if you decide to stay out in the sun for an extended period of time, you body has a way of shutting down its production of Vitamin D. You will just stop producing it when you don’t need it.

What about sunscreen?
Ingredients in the majority of sunscreens block both UVA and UVB radiation. As mentioned earlier, UVB is responsible for producing Vitamin D. Only recently, have scientific bodies began to agree that it is UVA radiation that causes the deadly melanoma.

Sunlight exposure has a paradoxical effect that is both good and bad. Chronic, long term exposure to the sun, such as lifeguards and other outdoor workers experience, is protective from melanomas and other cancers, where as intermittent, infrequent intense burning, followed by little sun exposure, may promote this deadly form of skin cancer and many other cancers.

– Dr Loren Cordain, Ph. D., The Paleo Answer

Sunscreen with a SPF factor of 15 blocks 93% of UVB radiation, the type that is actually required by the human body to produce Vitamin D. SPF 30 and SPF 50 sunscreens block out 97% and 98% respectively. To be effective, all sunscreen, regardless of strength, should be reapplied every two hours. Also, the “reddening” of the skin is a reaction to UVB radiation alone and does not give any indication to the amount of UVA radiation damage.

So, blocking UVB radiation isn’t the smartest idea going around as this is the spectrum of light that stimulates Vitamin D production within the body. How does one stay sun smart and still benefit from sufficient Vitamin D production?

One method could be to apply sunscreens liberally at the beginning of the summer and as your base level tan is produced you could lower the SFP of your sunscreen until your using very little, if at all (remember, the best protection against unwanted UV radiation is a good tan, some shade or a hat).

Finally, the human species has evolved in the great outdoors and with direct sun exposure, thus having an actual nutrient requirement for it. Don’t deprive yourself of your day in the sun.

In a Nutshell