READ THIS…It May Save Your Life (Finale)

Last week we talked about what I feel should be done from a top-down approach in helping to prevent and remedy diseases such as Type II Diabetes. We touched on the responsibility of the education system, the government, and the health care system in solving this issue. If you missed reading it, check it out here!

This week we dive into the most practical part of these series: the personal action plan. As much as I would love for change to take place in all the systems discussed previously, I know that often change happens from the bottom up. It takes each of us demanding more from our farmers, our doctors, and our politicians, that leads to change in the end. As I mentioned last time, everything we buy is a vote for what we believe in and what we want more of, so let’s see what votes you can place each and every time you go to the grocery store to protect yourself, your family, and your community.

The Personal Action Plan

These are the things that you can do to ensure that you and your family will be protected from the hardship and heartbreak of preventable disease. This is your best bet for optimal health and disease prevention.

1) Eat Less Carbs!

Between the food pyramid of old to the obsession with “whole” grains today, carbs have always been a staple in our diet. But did you know that your body does not actually NEED carbs to survive…or even to thrive. Yes, consuming vegetables is good for the micronutrients, but do you really need 50% of your calories coming from sugar?

And let’s make one thing clear: all carbs, whether complex, simple, whole, sprouted, refined, or otherwise turn into sugar in the blood. Eating whole grains will not lead to lower blood sugar or insulin control; you need to lower your carb intake all together.

2) Eat QUALITY Meats

Eating grass-fed and wild meats provides the protein your body needs to function at its best and the healthy fats to help your brain and cells stay healthy. There is no substitute for animal protein because there is no source of protein as DENSE. Yes, there is protein in rice and beans and almonds. But per calorie it is very low. You would actually be better off eating more spinach if you wanted to up your alternative protein consumption (it is one of the densest forms of non-animal protein available).

The bottom line is that there really is no good substitute and your body will NOT be able to perform as well without it. Did you know that it was the cooking and eating of meat that allowed our species to flourish and prosper? Before cooking meat, human ancestors were very small and weak. It was only after the discovery of fire and improved hunting techniques that out our bodies and brains developed into what we recognize as the modern human. I would also point out that it was the cultivation and increased consumption of grain that actually lead to a step BACK in our physical stature. I don’t want to get off topic too far, but this is just to show that we humans have evolved to do our best with a healthy dose of high-quality meats. So eat up and optimize your health and vitality!

3) Eat More Vegetables

Vegetables are some of the densest sources of micronutrients and phytochemicals, both of which are important for keeping you and your body working at it best. Most people think that taking a multi-vitamin is enough, but in most cases, multi-vitamins actually lead to greater risks of disease! This is because modern science is not even close to understanding all the pieces that go into how our body metabolizes and utilizes all the different elements that we derive from whole food sources.

The closest thing you can get is a “superfood” which is basically dehydrated fruits and veggies, but even this is limited in the variety of nutrients you derive. This is why eating a plentiful and varied diet of veggies is critical.

4) Sleep

While this is not related to food directly, it has a HUGE impact on your health and your ability to function at your best. Did you know that limited sleep can actually impact your cells’ insulin sensitivity just as much as if you were overeating sugar? Lack of sleep also makes you hungrier, less capable of making decisions, increases your cravings, increases fat storage, and makes your exercise less effective.

Sleep literally impacts every piece of the puzzle when it comes to optimal health and disease prevention, yet it is usually the least respected. It is looked upon as a waste of time and hindrance to life activities. This view could not be further from the truth. It is sleep that ALLOWS for life to be experienced at the highest level and to be enjoyed and savored. Why do anything in life if you feel miserable all the time? Sleep is what helps you to feel your best and will actually make you more productive in the end!

5) Move

This is probably the most well known action related to disease prevention, but it can also be confusing for many. What should you do? Well, I would say this. If you have never worked out before, just start with walking. If you can make 10,000 steps a day a lifelong habit, you will be setting yourself up for success.

If you would like more rapid results, participating in an appropriate strength training program can help. If you are unsure what to do or are intimidated to start, working with a fitness professional can be a good option. Even if you cannot afford to have a consistent trainer, it may not be a bad idea to go to one for a program and a few sessions just to learn the correct technique. Most professionals would be happy to assess, program, and coach you on a personalized program that would help set you up for success.

The one thing I would NOT do is go out and start running. This is the most common error for beginners. While it is simple, it is not easy, and can lead to injuries quickly, especially if you are overweight. Running is actually an advanced activity and should be built up to with proper strength and stability training first. Walking is almost always okay, but running and jogging should be avoided at first. 

Closing Thoughts

While there are other factors that can play into preventing disease, these are some of the most important. You see, your body responds in EXACT accordance to the environment it is put in. When you eat poorly, sleep poorly, and do not move often, there is nothing telling your body to stay fit. Your body is a machine of efficiency, so it is always looking for ways to store and conserve energy. The less you move, the less your body knows how to move. The more you eat, the more you store. The more stressed you are, the more your body breaks down.

These are the fundamentals of disease. If we can work to make better choices for ourselves and our families, then maybe we can make an impact on ourselves and the world around us. Maybe our health care costs will not be through the roof because disease will return to what it used to be…a RARE occurrence. Maybe our food producers will start focusing on quality food sources and will help to lower the cost of food that fuels us rather than poisons us. And maybe, just maybe, we can all feel more fulfilled in our own lives because we no longer have to worry about our health and can get back to making the most out of our years.

Until next time, stay active Bay Area!