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

screen-shot-2016-12-27-at-12-38-15-pm

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.

Why Paleo?

“Ten thousand years ago the Agricultural Revolution was the beginning of a drastic change in the human diet that continues to this day. Today more than 70% of our dietary calories come from foods that our Paleolithic ancestors rarely, if ever, ate. The result is epidemic levels of cardiovascular disease, cancer, diabetes, osteoporosis, arthritis, gastrointestinal disease, and more.”

– Dr. Loren Cordain

The Paleo Diet is based upon everdyday, modern foods that mimic the general diet of pre-agricultural, hunter-gatherer societies. It focuses on consuming whole, nutrient dense foods such as, meats, seafood, fruits, vegetables, nuts and healthy fats.

Conventional wisdom would suggest that the paleolithic man had a far shorter lifespan than what is the norm for today, although multiple studies have shown that a large percentage of the population lived into their 60’s and were virtually free of chronic degenerative disease. Taking a look at modern day hunter gatherer societies such as the Inuit people of the Arctic region, you will find that they live free of modern disease until they adapt a more modern diet.

Basically, with the Paleo Diet, one will be returning to the diet that humans are genetically designed to eat.

Foods to Eat

Meats, poultry, seafood, eggs, vegetables, fruits, nuts and plenty of healthful fats.

Foods to avoid

Cereals and grains, legumes, vegetable and seed oils, sugars (including artificial sweeteners) and diary (can be a moderation food if tolerated well).

Some of the benefits of a Paleo Diet

improved body composition
weight loss
increased energy and focus throughout the day
increased athletic performance
improved sleep quality
omega-3/omega-6 balance
reduced systemic inflammation
reduced risk of modern disease assosiated with metabolic syndrome such as, hypertension and cholesterol, diabetes, cancer, cardiovascular disease, osteoperorsis, and anything ending in “itis”

Just another low carbohydrate diet?

The Paleo Diet is generally thought of as a low-carbohydrate, moderate to high protein and fat, nutrient dense diet. People who choose a lower carbohydrate approach generally have weight loss as a goal. Athletes on the other hand, require a greater carbohydrate intake to help with recovery from repeated physical efforts. Depending on the individuals requirements (ie: weight loss, reduce insulin resistance, athletic performance, etc.), you can adjust accordingly.

Most modern low-carbohydrate diets are really high in protein and only contain moderate levels of fats much lower than the Paleo Diet. Whilst a modern low-carbohydrate diet may be great at promoting weight loss, many people who follow these diets only achieve short term success.

When compared to modern day low-carbohydrate weight loss diets, the Paleo Diet includes 100% of the nutritional elements (correct ratios of protein, fat, carbohydrate, vitamins and minerals) required for both weight loss and promoting health and well being.

My own experience with the Paleo Diet

I have been using ancestral type diets for approximately six years now. In that time I’ve dropped nearly 8kg (without muscle loss) and currently I weigh about the same as I did ten years ago. I am bit more liberal with my nutrition these days. I’ve returned high quality full fat diary products like butter and some cheese back into my diet with success. I’ve never felt better. I’m rarely sick. I’m faster, fitter and stronger than ever.

But the biggest positive would have to be the reduction of acne. I had tried various medications and creams over the years but was unable to relieve facial acne. It wasn’t until after I had noticed my face had completely cleared that I learnt about the link between insulin resistance and acne. These days I’ll only have a minor breakout if I consume consecutive meals with high-glycemic load carbohydrates.

Feel free to comment on your own experiences with Paleo type diets or contact me if you have any questions and would like more information.

Welcome

Welcome. This blog will be targeting just about anybody who is interested in improving their overall quality of life, is interested in sports performance, improved body composition, weight management or even disease prevention.

All of the above areas can be achieved easily by following simple guidelines that were set out by previous generations. They ate whole foods (both animal and plant based), moved around frequently, had solid social connections and got adequate sleep.

Sounds simple? You would be surprised at how challenging it can be to achieve in the modern world. Fast foods, social media platforms, 24-hour trading are just some of the distractions in modern society.

Most of the information shared on this site will fall under one of the following categories:

Nutrition;
Training; and
Lifestyle.

It is basically a collection of information and lessons learned with regards to optimising human performance that I have picked up along the way.

Feel free to comment on topics, ask questions and share your own knowledge and experiences. After all, we’re all here to learn, adapt and evolve…