"Staying Healthy in the Age of Tyranny and Deceit"
Dr. Joseph Mercola
Dr. Joseph Mercola
Eat any oil in their natural form
as they are in the nature.
🌸
- Oil in the Avocado ... eat the Avocado -
- Oil in the Almond ... eat the Almond -
- Oil in the Walnut ... eat the Walnut -
- Oil in any nuts ... eat it always in the nuts -
Do not heat them, roast them, boil them eat them as is.
🌸
as they are in the nature.
🌸
- Oil in the Avocado ... eat the Avocado -
- Oil in the Almond ... eat the Almond -
- Oil in the Walnut ... eat the Walnut -
- Oil in any nuts ... eat it always in the nuts -
Do not heat them, roast them, boil them eat them as is.
🌸
The result ...
your eyesight will be excellent for years to come.
your eyesight will be excellent for years to come.
https://www.healthline.com/nutrition/9-healthy-nuts#section11
https://www.healthline.com/nutrition/8-benefits-of-nuts#section1
https://www.healthline.com/nutrition/8-benefits-of-nuts#section1
All carbohydrate, fat, and protein that we eat
is converted to simple sugar (glucose) if it is to be used by the cells for fuel,
the way out of this cycle is not to eat less sugar, but to consume less fat.
When fat levels drop, the sugar starts to get processed and distributed again,
and the yeast levels drop because there is no longer excess sugar available for it to eat.
🌸
The Candida microbe is extremely short lived.
If people suffering from Candida would simply follow a low-fat diet,
most of them would find that their Candida issues were completely gone in a matter
of just a few days.
is converted to simple sugar (glucose) if it is to be used by the cells for fuel,
the way out of this cycle is not to eat less sugar, but to consume less fat.
When fat levels drop, the sugar starts to get processed and distributed again,
and the yeast levels drop because there is no longer excess sugar available for it to eat.
🌸
The Candida microbe is extremely short lived.
If people suffering from Candida would simply follow a low-fat diet,
most of them would find that their Candida issues were completely gone in a matter
of just a few days.
Never Eat Sugar with Fat,
Nuts, Avocado, Coconut or Any Oil.
Protect your Pancreas,
Avoid Diabetes, Candida etc.
Nuts, Avocado, Coconut or Any Oil.
Protect your Pancreas,
Avoid Diabetes, Candida etc.
The foods we consume affect our moods as well as the clarity of our thinking.
So why would we put anything less than the best foods into our body, which is an even more valuable performance vehicle?
Eating the wrong foods, will reduce our energy level, affect our health and prevent our mind from serving us to its fullest capacity. Every greasy lunch we have, every unhealthy food we put into our body, we will suffer a corresponding reduction in our level of motivation and effectiveness.
So why would we put anything less than the best foods into our body, which is an even more valuable performance vehicle?
Eating the wrong foods, will reduce our energy level, affect our health and prevent our mind from serving us to its fullest capacity. Every greasy lunch we have, every unhealthy food we put into our body, we will suffer a corresponding reduction in our level of motivation and effectiveness.
Diet by Design | |
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"Many people are misinformed about the proper diet.
What people were told was “low fat” 30% actually is not low fat at all.
People have no idea how to get to an effective low-fat 10%.
High-fat diets is dangerous and put you at risk for the diseases
that most Westerners die from prematurely."
Dr. Douglas N. Graham
What people were told was “low fat” 30% actually is not low fat at all.
People have no idea how to get to an effective low-fat 10%.
High-fat diets is dangerous and put you at risk for the diseases
that most Westerners die from prematurely."
Dr. Douglas N. Graham
Sugar and Fat at the Same Meal
This Idea Originated from Herbert M. Shelton
“Food Combining Made Easy” Written by Dr. Herbert M. Shelton
(October 6, 1895 – January 1, 1985)
"Do not eat fat with sugar"
http://www.kindness2.com/fat-and-sugar.html
This Idea Originated from Herbert M. Shelton
“Food Combining Made Easy” Written by Dr. Herbert M. Shelton
(October 6, 1895 – January 1, 1985)
"Do not eat fat with sugar"
http://www.kindness2.com/fat-and-sugar.html
Raw-food experts give lectures, write books, videos that support their stance against fruit. Their “scientific” information seems conclusive: Fruit is clearly the culprit in blood-sugar problems for raw fooders. But let’s step back for a minute: Take a look at the high-fat recipes in the books, newsletters, and websites of those so quick to tell you to avoid fruit.
Note the fat-laden foods they serve guests at their institutes, retreats, and rejuvenation centers. Pay attention to the rich tasty morsels they serve up at food demos and festival booths. Nuts, seeds, and avocados all run 75% fat or more, as a percentage of their calories. Oils are 100% fat. It takes very little of these foods to push us way over the edge in terms of blood fat, and raw fooders do not eat “very little” of these foods.
Unfortunately, taking care to avoid sugar/fat combinations at the same meal is not sufficient to alleviate blood-sugar problems. Eating a high-fat diet creates elevated blood sugar whenever fruit and other sweets are eaten, regardless of timing.
Here’s why: Sugars require little time in the stomach. Immediately upon putting a simple sweet fruit into your mouth, some of the sugars are absorbed into the bloodstream from under the tongue.
Fruit eaten alone or in simple, well-chosen combination on an empty stomach requires only a few minutes in the stomach before passing to the small intestines, where the sugars can be quickly absorbed. Most of the sugar from fruit travels from the intestines, to the bloodstream, and then to the cells where they are needed within minutes of its consumption.
Fats, however, require a much longer period of time, often twelve to twenty- four hours or more, before they reach their destination, the cells. In the stomach, fats are subjected to a digestive process that usually takes several hours. When they finally do proceed to the small intestine, they are absorbed into the lymphatic system, where they often spend twelve hours or more before passing to the bloodstream. Most important, fats linger in the bloodstream for many hours longer than do sugars.
On a high-fat diet, therefore, the bloodstream always contains an excessive quantity of fat, and more is coming in at almost every meal. Essentially, even when you eat a fruit meal alone and wait hours before eating fat, those sugars are likely to mix in your bloodstream with the fats you ate the day before.
Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw.
Sugar + Fat = High Blood Sugar
Fruit and Chronic Fatigue
Abnormally high fat exists in the blood for several hours every time we eat a high-fat meal. As blood-fat levels rise, the “normal” level of pancreatic function is simply insufficient to clear sugars from the bloodstream.
Eventually, if we eat a high-fat diet for a long enough period of time, the pancreas begins to fail at producing sufficient insulin to maintain healthy blood-sugar levels. Rather than the typical gentle rise-and-fall fluctuations in blood sugar, we begin to experience increasingly higher peaks and deeper valleys.
Blood-sugar levels become unstable due to the over consumption of fat in the diet. This sets up a situation where most of us rely upon adrenal-assisted pancreatic function virtually every time we eat, placing constant excessive demands upon both our pancreas and adrenals.
Fat: 10% Maximum
Fats serve a wide variety of functions in our diet and in the human body. It is wrong to think of fats as being all bad. Fats are a concentrated source of fuel, providing more than double the calories per gram of either carbohydrates or proteins.
Fat plays many important roles in regulation of various bodily functions. It is essential to our production of hormones, although too much fat will exert an adverse influence on our hormones. It also helps to regulate the uptake of nutrients and excretion of waste products by every cell.
Fat is the primary insulator within the body. It protects us against cold and heat, keeps the electricity that flows through our nerves on course, and protects our vital organs from jarring and other types of physical shock.
Solid and Liquid Fats
All oils are fats, but all fats are not oils. What is the difference?
Oils are fats that tend to be liquid at room temperature. Both solid and liquid fats function nutritionally as fat. Both oils and fats exist within walnuts and avocados. Whereas you can feel the liquid oil in a pine nut, you cannot separate the oil from the lettuce; they are one.
The 80/10/10 diet does not recommend the consumption of oils separated (extracted) from foods; rather, we recommend eating foods with oils in them, especially over foods with solid fats in them.
Essential and Nonessential Fats
Essential fatty acids are so named because they cannot be synthesized; we must consume them in our foods. They play an integral role in the health of our skin, in growth and development, the stability of our heartbeat, and the clotting and flowing of our blood. Too much, too little, or the wrong ratio of these vital nutrients can wreak havoc on our health. Currently, two fatty acids are thought to be essential:
Alpha-linolenic acid (ALA) – Omega-3 Linoleic acid (LA) – Omega-6
Scientists generally accept that early man consumed omega-6 and omega-3 fatty acids in roughly a 1:1 ratio. This happens to be the same ratio of essential fatty acids found in the human brain.
We need approximately 0.5 to 3% of our caloric intake to come from Alpha- linolenic acid (ALA) – Omega 3 and 3 to 5% of calories from Linoleic acid (LA) Omega 6 per day.
On a 2,000-calorie diet, 0.5% of calories from Omega 3 represents 10 calories = 1.1 grams of Omega 3. It would follow the same amount of Omega 6. This quantity of both is easily obtained through the consumption of whole fresh fruits and vegetables, with the occasional addition of nuts and seeds.
Various Whole Foods (grams) - 1 oz. Fruits/Nuts etc.
Omega-3 Omega-6
Avocado 0.04 0.47 Flaxseed 6.45 1.67 Olive 0.02 0.24 Pine nuts 0.22 7.03 Walnuts 2.57 10.76 Banana 0.06 0.10 Blueberry 0.13 0.20 Cabbage 0.08 0.06 Fig 0.00 0.33 Kale 0.41 0.31 Kiwi 0.10 0.56 Mango 0.08 0.03 Oranges 0.02 0.04 Papaya 0.01 0.06 Peaches 0.00 0.19 Pineapple 0.04 0.05 Romaine lettuce 0.26 0.11 Strawberries 0.15 0.20 Tomatoes 0.01 0.18
Based on the above numbers, on a 2,000-calorie 80/10/10 Diet, we could obtain recommended levels of Essential fatty acids with the following:
- Breakfast: 1.5 lbs. of mangos (about 3) and 12 oz. blueberries.
- Lunch: 44 oz. of bananas (about 11) - Dinner: 1 lb. or oranges, 1 lb. of romaine lettuce, and 8 oz. of tomatoes.
Since the average American consumes a higher ratio of omega-6 than omega- 3, we are bombarded with nutritional information directing us toward omega- 3 supplements.
The result of increasing fat consumption, whether from “good” fats or not, is that we end up consuming too much fat.
Cholesterol
Cholesterol, a sterol (combination of steroid and alcohol) and lipid, is found in the makeup of every cell membrane and is transported in the blood of every human being. Cholesterol is not all bad but is vital to human life.
Some of its many functions include the production of vitamin D and the formation of the bile salts, the sex hormones testosterone and progesterone, and the myelin sheath that surrounds our nerves. Excess cholesterol accumulates and forms plaques within artery walls, leading to atherosclerosis (hardening of the arteries), decreasing the oxygen-carrying capacity of the blood, disrupting hormonal balance, and sometimes decreasing cell permeability.
Saturated Fats
Saturated fatty acids are so named because their long chain of carbon atoms contains the maximum possible number of hydrogen atoms – in other words, they are saturated with hydrogen. These fatty acids have the highest melting point and are solid at room temperature. Our bodies are simply not capable of utilizing dietary saturated fats. At best, the body stores dietary saturated fats as body fat and at worst, the fats accumulate along arterial walls.
Unsaturated Fats
Monounsaturated fats contain one double or triple bond. It can accommodate a single pair of hydrogen atoms. Monounsaturated oils have a lower melting temperature than saturated fatty acids. Whole-food raw plant sources of monounsaturated fat include avocados, almonds, and other nuts and seeds and their butters. Polyunsaturated fatty acids are the least saturated, with room for two or more pairs of hydrogen atoms.
Polyunsaturated oils have even lower melting points, meaning they are all liquid at room temperature. Whole-food raw plant sources of polyunsaturated fat include walnuts and other nuts and seeds and their butters, as well as leafy green vegetables. Generally, the less saturated the fatty acid, the more easily it can be utilized by the body.
Saturated and Polyunsaturated Fat Ratio
Nutritionists have recommended a healthy ratio of saturated to polyunsaturated fats for the last fifty years. The ratio is called the “S/P ratio.” The suggested ratio that is best for health has been placed at 20/80 (20% saturated to 80% polyunsaturated). This is an accepted standard in the world of nutrition. Note that the S/P ratio of most plants, including nuts and seeds, is ideal: 20/80, or extremely close to it.
The proportion of saturated to polyunsaturated fatty acids in most animal foods is 80/20, the exact opposite of the ratio we require. As this number skews toward saturated fats in the diet, we see increases in artheosclerosis and other forms of heart disease, the number-one killer in the westernized world. It is literally impossible to achieve a healthy S/P ratio while including products of animal origin in our diets.
Eating Fat: Good or Bad for Us
Americans consume 30 to 50% of their calories as fat. In my experience, the number tends to gravitate around 42% for the average fast-food connoisseur. A steady flow of research comes out regularly relating high-fat diets to almost every type of digestive disturbance, blood disorder, and degenerative disease. Much of this is caused by the body’s reduced ability to uptake, transport, and deliver oxygen to our trillions of cells.
Oils... Empty Calories at Best, Carcinogenic Junk Food at Worst
Refined oils (including coconut, flax, olive hemp, almond, borage, and the like, which are touted as “pure” or “special” because of their source or careful processing methods) are essentially empty calories, not fit for human consumption. They are stripped of the fiber, protein, and carbohydrates that accompanied the whole foods from which they were derived, leaving an imbalanced fractional product that is 100% fat.
In contrast, whole-food fats eaten sparingly (fresh nuts, seeds, avocados, or young coconut flesh) provide some useful nutrition and are not automatically detrimental to health. The fiber contained in whole plant foods helps keep fats from going rancid. Shortly after extracting any oil from its source and discarding the fiber, early-stage rancidity (and therefore potential carcinogenicity) ensues, even if we cannot detect it.
If calling refined oil “empty calories” doesn’t sit well with you. Because oil (pure fat) fits the description of empty calories perfectly, as do protein powder (pure protein) and table sugar (pure carbohydrate). These include commodities popular among raw fooders such evaporated cane sugar (Rapadura) and hemp protein. Oil is simply not necessary in our diet.
10% Fat for Health
If you are relatively new to the idea of monitoring your caloronutrient ratio, bringing your total fat consumption down to the teens is an excellent initial goal. You can accomplish this by just calculating the fat in your nuts/seeds/avocados/etc., without factoring in the covert fats in your low-fat fruits and vegetables.
When the 80/10/10 ratio comes from whole, fresh, ripe, raw, organic plants, all the rest of your food-related nutrients will be consumed in the optimum quantities for human health.
Cooked or Raw, Too Much Fat
Cooked or raw, higher-than healthy levels of fat in the bloodstream force fat to “precipitate out” and adhere to arterial walls, a condition known as atherosclerosis. Hypertension, aneurism, atherosclerosis, embolism (thrombus), myocardial infarction, cerebral infarction, and other vascular disorders are all related to excessive consumption of dietary fat.
Cooked or raw, increased fat in the bloodstream reduces the oxygen-carrying capacity of red blood cells, predisposing us to cancer. A lowered blood- oxygen level also adversely affects all cellular function, including muscle and brain-cell function. Reduced oxygen to the brain results in impaired clarity of thought, poor decision making, a dull mind, senility, memory dysfunction and learning disabilities.
Cooked or raw, increased fat in the bloodstream requires an increased epinephrine (adrenaline) response in order to drive the pancreas to produce insulin. Following excess stimulation, adrenal exhaustion sets in, as required by the Law of Dual Effect. Adrenal exhaustion is the precursor for conditions such as mononucleosis, Epstein-Barr virus, chronic fatigue syndrome, post- viral fatigue syndrome, ME (myalgic encephalomyelitis), lupus, and myofascial disease, to name just a few.
Cooked or raw, increased fat in the bloodstream results in increased demand for insulin, known as insulin resistance and resulting continuous drain on the pancreas eventually leads to pancreatic fatigue and chronically elevated blood-sugar levels. This predisposes us to a group of lipid (fat) metabolic disorders, mistakenly referred to as “blood-sugar metabolic disorders”: hyper- and hypoglycemia, hyperinsulinism, candida infections, diabetes, and others.
Cooked or raw, the excessive consumption of fat has been incontrovertibly linked to the development of cancer, heart disease, and diabetes. It has been shown that when we consume more fat than we require, we almost invariably consume less carbohydrate than we require Insufficient carbohydrate consumption will result in feelings of fatigue, loss of strength, reduced sex drive, and a general lowering of vigor and vitality.
Raw Food People
If you have been following a raw diet, you are probably almost certain that it does not contain 60% or more fat. In almost every instance, the Raw Food people discover that the raw-food cuisine they consider the ultimate in health has actually become a very dangerous high-fat program 60 % or more fat.
Coconuts
Many raw fooders plow through a case of young coconuts weekly, or even daily. In addition to the high fat inherent in such a diet, imported coconuts are dipped in fungicide, thus contaminating both the meat and the liquid. If you include dried coconut at all among your list of acceptable “foods,” I urge you to use it sparingly (maybe once or twice per year for very special occasions), and to purchase only the unsweetened, organically grown product.
Even the shredded coconut found in health-food stores usually contain sulfites to prevent browning, and often other chemical preservatives and additives. Most commercial air-dried coconut is dehydrated at temperatures between 170 and 180 degrees F.
100 grams or 3.5 ounces Cals
Coconut meat Cal. 355 Coconut jelly (growing)
Coconut water 20 Coconut milk 230 Coconut cream 330 Dried coconut 660
Cals 20%
Fat 80%
Coconut oil 100%
Coconut meat is nearly all fat, the vast majority of which, (80%) is saturated. If you eat a healthful low-fat raw vegan diet and live healthfully, you will not need the “benefits” of coconut or any other food. I suggest eating and drinking fresh coconuts when you visit the tropics, otherwise use it only for an occasional indulgence.
Daily Portion of Fats
Avocado (6-7 ounces) 1 medium. Almonds (1 oz.) 23 kernels
Hemp seeds (1 oz.) 4 Tbs Pecans (1oz.) 20 halves Pistachios (1oz.) 49 kernels Sunflower seeds (1oz.) 5 Tbs. Walnuts (1oz.) 14 halves Cashews (1oz.) 30 kernels 4Tbs. Pumpkin seeds (1oz.) 4Tbs.
Tahini (1oz.) 2 Tbs. Hazelnuts (1oz.) 21 kernels Brazil nuts (1oz.) 10 kernels Do not mix it with sugar!
Olives
Olives are inedible off the tree, which should be an indication that they are not human food. Just picked, they contain a bitter compound called oleuropein. Olives must be cured in oil, water, brine, salt, or lye to remove the oleuropein. 8oz. of olives contains 78% fats.
Can Fats Ever Satisfy?
Fat is a very difficult nutrient to digest. It passes through the stomach and intestinal tract more slowly than other nutrients. Because of this, it is easy to overeat fat, and in the process, stress your digestive capacities beyond their limits. A stuffed feeling results, if you are lucky. The less fortunate end up with digestive ailments of varying severity. Almost ever digestive disorder is related to the over consumption of fat.
Macadania (1 oz.) 10-12 kernels Pine nuts (1oz.) 140 nuts Sesame seeds (1 oz.) 3.5 Tbs.
How Much Overt Fat?
When contemplating reducing your fat consumption to 10% or less of total calories consumed, you must remember that somewhere around 5% of your calories will likely come from fat even if you eat only fruits and vegetables in the form of nuts, seeds, avocados, and nut butters etc. 2,000-calorie diet: 100 calories (5% of 2,000 = 100).
In a single day an average person endeavoring to follow the 80/10/10 plan would consume in the neighborhood of:
Avocado (77% fat): 4 oz. (about 1/2) = 200 calories; 165 fat Almonds (73% fat): 4 oz. (1/2 cup) = 650 calories; 480 fat.
Flaxseeds (58% fat): 4 oz. (3/4 cup) = 560 calories; 325 fat.
When it comes to fat; fat is fat. Fat travels from the lymph system directly into the blood. Too much fat will thicken the blood, causing the red blood cells to clump together so they cannot deliver oxygen to the cells.
Excess fat also blocks the action of insulin in bringing sugars to the cells, which leads to diabetes and other blood-sugar problems.
It is best to eat only small amounts of avocados, nuts, and seeds (not more than half of an avocado in a day or one ounce of nuts for a sedentary person;twice that for an athlete), but not to eat them daily.
Fruits, vegetables and leafy greens contain adequate high-quality fatty acids (assuming we’re getting enough calories) to meet all of our needs.
Fat and Diabetes
From 1990 to 1998 alone, the incidence of diabetes in individuals between 30 and 39 years old increased by 70%. Diabetes will be more than double by 2050. 5% of diagnosed diabetics are designated “Type 1,” (formerly “juvenile”) diabetics. From birth, the pancreas of these individuals is unable to produce adequate amounts of insulin for the metabolism of glucose. Although glucose is present, it remains trapped in the bloodstream. The cells receive no energy from carbohydrates to perform their necessary functions, because glucose requires insulin for entry.
95% of diabetics are classified as “Type 2” (formerly adult- onset) diabetics. In the vast majority of these cases, the pancreas produces adequate to excessive levels of insulin, but glucose is nonetheless unable to enter the cells. This is in large part a result of the high-fat American diet, which hinders the functioning of both natural and injected insulin.
Diabetes is but a natural stepping stone on the low-carb, high-fat path to health devastation. Although not all diabetics experience chronic fatigue and candidias is, these conditions are manifestations of the same underlying condition – high blood fat.
Fat and Diabetes Connection
In 1927 Dr. E. P. Joslin of the famous Joslin Diabetic Center in Boston suspected a high-fat, high-cholesterol diet might contribute to the development of diabetes.
- In 1936, Dr. I.M. Rabinowitch of Canada presented 1,000 case studies, he proved that the main factor inhibiting the metabolism of blood sugar in the presence of normal insulin was too much fat in the blood.
- In 1959, the Journal of the American Medical Association also documented this relationship between fat consumption and diabetes.
- A 1979 article in the American Journal of Clinical Nutrition states, “Medical research confirms that up to 50% of people with Type 2 diabetes can eliminate diabetes risks and discontinue medication within three weeks by adopting a low-fat, plant food diet and regular daily exercise.
- In 1998, Duke University Medical Center researchers reported the findings of a study demonstrating that Type 2 diabetes can be completely reversed in mice by lowering dietary fat. The press release states, “Without the fat, the diabetes does not occur, even in diabetes-prone mice. When the high-fat diet is stopped in mice that have been raised on it, the diabetes disappears.
- Nathan Pritikin, whose work in the 1960s demonstrated that eighty percent of long-term diabetics put on a low-fat diet could be taken off their medication entirely in less than four weeks. Consuming fruit does not cause blood-sugar problems, but overeating fat does. If you remove the fat from the diet, in most cases blood-sugar levels return to normal, as does pancreatic functioning. Restricting fruit from the diet is not the cure. In fact, the opposite is true.
Doctors tell us, “You have diabetes. You will have it for the rest of your life. And oh, by the way – you can no longer eat fruit.” This certainly does not sound like a “healing profession” to me. I have worked with many diabetics over the past twenty-five years. In every instance, however, without exception, the use of a low-fat raw vegan diet predominated by sweet fruits has resulted in stabilization of blood-sugar metabolism. Most of my clients were able to completely eliminate their need for insulin and other related drugs within in a few weeks of less.
Fats after Cooking
All manner of nutritional and health problems occur when fats are heated. Heated fats interfere with cell respiration, leading to cancer and heart disease. Heating fats also reduces the functional value of their antioxidant properties. Once fats have been cooked, they quickly go rancid, at which point they become carcinogenic. It’s important to understand that while even freshly roasted nuts are harmful for us. The longer fatty foods are exposed to oxygen, the more their nutrients become deranged.
Many high-temperature methods of cooking (deep frying, broiling, roasting, barbecuing to a char, etc.) cause fats to produce carcinogenic substances including acrolein, hydrocarbons, nitrosamines, and benzopyrene, which is one of the most virulent carcinogens known to man.
Frying temperatures range from about 400 to 1,000 degrees F. When unsaturated vegetable fats and oils are heated to such temperatures (and especially when polyunsaturated oils are repeatedly reheated, as in fast-food deep-fry establishments), their naturally occurring “cis” bonds are converted to “trans” bonds, creating trans fatty acids. Trans fats are recognized as one of the most dangerous dietary health hazards of our time.
What about Cheese?
Most Americans consume with abandon something that never occurred in nature – a pathogenic putrefactive product called cheese. We make cheese by taking the casein portion of milk and rotting it with types of bacteria that yield byproducts.
Cheese is all the decomposition products in a single package: putrefactive proteins, fermented carbs, and rancid fats.
You need to learn just how poisonous these substances are. Yet, Americans eat billions upon billions of pounds of cheese annually. To assert that all these poisons going into the system cause anything less than sickness, disease, and debility is misrepresentation. Tumors and cancer are often the result.
Note the fat-laden foods they serve guests at their institutes, retreats, and rejuvenation centers. Pay attention to the rich tasty morsels they serve up at food demos and festival booths. Nuts, seeds, and avocados all run 75% fat or more, as a percentage of their calories. Oils are 100% fat. It takes very little of these foods to push us way over the edge in terms of blood fat, and raw fooders do not eat “very little” of these foods.
Unfortunately, taking care to avoid sugar/fat combinations at the same meal is not sufficient to alleviate blood-sugar problems. Eating a high-fat diet creates elevated blood sugar whenever fruit and other sweets are eaten, regardless of timing.
Here’s why: Sugars require little time in the stomach. Immediately upon putting a simple sweet fruit into your mouth, some of the sugars are absorbed into the bloodstream from under the tongue.
Fruit eaten alone or in simple, well-chosen combination on an empty stomach requires only a few minutes in the stomach before passing to the small intestines, where the sugars can be quickly absorbed. Most of the sugar from fruit travels from the intestines, to the bloodstream, and then to the cells where they are needed within minutes of its consumption.
Fats, however, require a much longer period of time, often twelve to twenty- four hours or more, before they reach their destination, the cells. In the stomach, fats are subjected to a digestive process that usually takes several hours. When they finally do proceed to the small intestine, they are absorbed into the lymphatic system, where they often spend twelve hours or more before passing to the bloodstream. Most important, fats linger in the bloodstream for many hours longer than do sugars.
On a high-fat diet, therefore, the bloodstream always contains an excessive quantity of fat, and more is coming in at almost every meal. Essentially, even when you eat a fruit meal alone and wait hours before eating fat, those sugars are likely to mix in your bloodstream with the fats you ate the day before.
Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw.
Sugar + Fat = High Blood Sugar
Fruit and Chronic Fatigue
Abnormally high fat exists in the blood for several hours every time we eat a high-fat meal. As blood-fat levels rise, the “normal” level of pancreatic function is simply insufficient to clear sugars from the bloodstream.
Eventually, if we eat a high-fat diet for a long enough period of time, the pancreas begins to fail at producing sufficient insulin to maintain healthy blood-sugar levels. Rather than the typical gentle rise-and-fall fluctuations in blood sugar, we begin to experience increasingly higher peaks and deeper valleys.
Blood-sugar levels become unstable due to the over consumption of fat in the diet. This sets up a situation where most of us rely upon adrenal-assisted pancreatic function virtually every time we eat, placing constant excessive demands upon both our pancreas and adrenals.
Fat: 10% Maximum
Fats serve a wide variety of functions in our diet and in the human body. It is wrong to think of fats as being all bad. Fats are a concentrated source of fuel, providing more than double the calories per gram of either carbohydrates or proteins.
Fat plays many important roles in regulation of various bodily functions. It is essential to our production of hormones, although too much fat will exert an adverse influence on our hormones. It also helps to regulate the uptake of nutrients and excretion of waste products by every cell.
Fat is the primary insulator within the body. It protects us against cold and heat, keeps the electricity that flows through our nerves on course, and protects our vital organs from jarring and other types of physical shock.
Solid and Liquid Fats
All oils are fats, but all fats are not oils. What is the difference?
Oils are fats that tend to be liquid at room temperature. Both solid and liquid fats function nutritionally as fat. Both oils and fats exist within walnuts and avocados. Whereas you can feel the liquid oil in a pine nut, you cannot separate the oil from the lettuce; they are one.
The 80/10/10 diet does not recommend the consumption of oils separated (extracted) from foods; rather, we recommend eating foods with oils in them, especially over foods with solid fats in them.
Essential and Nonessential Fats
Essential fatty acids are so named because they cannot be synthesized; we must consume them in our foods. They play an integral role in the health of our skin, in growth and development, the stability of our heartbeat, and the clotting and flowing of our blood. Too much, too little, or the wrong ratio of these vital nutrients can wreak havoc on our health. Currently, two fatty acids are thought to be essential:
Alpha-linolenic acid (ALA) – Omega-3 Linoleic acid (LA) – Omega-6
Scientists generally accept that early man consumed omega-6 and omega-3 fatty acids in roughly a 1:1 ratio. This happens to be the same ratio of essential fatty acids found in the human brain.
We need approximately 0.5 to 3% of our caloric intake to come from Alpha- linolenic acid (ALA) – Omega 3 and 3 to 5% of calories from Linoleic acid (LA) Omega 6 per day.
On a 2,000-calorie diet, 0.5% of calories from Omega 3 represents 10 calories = 1.1 grams of Omega 3. It would follow the same amount of Omega 6. This quantity of both is easily obtained through the consumption of whole fresh fruits and vegetables, with the occasional addition of nuts and seeds.
Various Whole Foods (grams) - 1 oz. Fruits/Nuts etc.
Omega-3 Omega-6
Avocado 0.04 0.47 Flaxseed 6.45 1.67 Olive 0.02 0.24 Pine nuts 0.22 7.03 Walnuts 2.57 10.76 Banana 0.06 0.10 Blueberry 0.13 0.20 Cabbage 0.08 0.06 Fig 0.00 0.33 Kale 0.41 0.31 Kiwi 0.10 0.56 Mango 0.08 0.03 Oranges 0.02 0.04 Papaya 0.01 0.06 Peaches 0.00 0.19 Pineapple 0.04 0.05 Romaine lettuce 0.26 0.11 Strawberries 0.15 0.20 Tomatoes 0.01 0.18
Based on the above numbers, on a 2,000-calorie 80/10/10 Diet, we could obtain recommended levels of Essential fatty acids with the following:
- Breakfast: 1.5 lbs. of mangos (about 3) and 12 oz. blueberries.
- Lunch: 44 oz. of bananas (about 11) - Dinner: 1 lb. or oranges, 1 lb. of romaine lettuce, and 8 oz. of tomatoes.
Since the average American consumes a higher ratio of omega-6 than omega- 3, we are bombarded with nutritional information directing us toward omega- 3 supplements.
The result of increasing fat consumption, whether from “good” fats or not, is that we end up consuming too much fat.
Cholesterol
Cholesterol, a sterol (combination of steroid and alcohol) and lipid, is found in the makeup of every cell membrane and is transported in the blood of every human being. Cholesterol is not all bad but is vital to human life.
Some of its many functions include the production of vitamin D and the formation of the bile salts, the sex hormones testosterone and progesterone, and the myelin sheath that surrounds our nerves. Excess cholesterol accumulates and forms plaques within artery walls, leading to atherosclerosis (hardening of the arteries), decreasing the oxygen-carrying capacity of the blood, disrupting hormonal balance, and sometimes decreasing cell permeability.
Saturated Fats
Saturated fatty acids are so named because their long chain of carbon atoms contains the maximum possible number of hydrogen atoms – in other words, they are saturated with hydrogen. These fatty acids have the highest melting point and are solid at room temperature. Our bodies are simply not capable of utilizing dietary saturated fats. At best, the body stores dietary saturated fats as body fat and at worst, the fats accumulate along arterial walls.
Unsaturated Fats
Monounsaturated fats contain one double or triple bond. It can accommodate a single pair of hydrogen atoms. Monounsaturated oils have a lower melting temperature than saturated fatty acids. Whole-food raw plant sources of monounsaturated fat include avocados, almonds, and other nuts and seeds and their butters. Polyunsaturated fatty acids are the least saturated, with room for two or more pairs of hydrogen atoms.
Polyunsaturated oils have even lower melting points, meaning they are all liquid at room temperature. Whole-food raw plant sources of polyunsaturated fat include walnuts and other nuts and seeds and their butters, as well as leafy green vegetables. Generally, the less saturated the fatty acid, the more easily it can be utilized by the body.
Saturated and Polyunsaturated Fat Ratio
Nutritionists have recommended a healthy ratio of saturated to polyunsaturated fats for the last fifty years. The ratio is called the “S/P ratio.” The suggested ratio that is best for health has been placed at 20/80 (20% saturated to 80% polyunsaturated). This is an accepted standard in the world of nutrition. Note that the S/P ratio of most plants, including nuts and seeds, is ideal: 20/80, or extremely close to it.
The proportion of saturated to polyunsaturated fatty acids in most animal foods is 80/20, the exact opposite of the ratio we require. As this number skews toward saturated fats in the diet, we see increases in artheosclerosis and other forms of heart disease, the number-one killer in the westernized world. It is literally impossible to achieve a healthy S/P ratio while including products of animal origin in our diets.
Eating Fat: Good or Bad for Us
Americans consume 30 to 50% of their calories as fat. In my experience, the number tends to gravitate around 42% for the average fast-food connoisseur. A steady flow of research comes out regularly relating high-fat diets to almost every type of digestive disturbance, blood disorder, and degenerative disease. Much of this is caused by the body’s reduced ability to uptake, transport, and deliver oxygen to our trillions of cells.
Oils... Empty Calories at Best, Carcinogenic Junk Food at Worst
Refined oils (including coconut, flax, olive hemp, almond, borage, and the like, which are touted as “pure” or “special” because of their source or careful processing methods) are essentially empty calories, not fit for human consumption. They are stripped of the fiber, protein, and carbohydrates that accompanied the whole foods from which they were derived, leaving an imbalanced fractional product that is 100% fat.
In contrast, whole-food fats eaten sparingly (fresh nuts, seeds, avocados, or young coconut flesh) provide some useful nutrition and are not automatically detrimental to health. The fiber contained in whole plant foods helps keep fats from going rancid. Shortly after extracting any oil from its source and discarding the fiber, early-stage rancidity (and therefore potential carcinogenicity) ensues, even if we cannot detect it.
If calling refined oil “empty calories” doesn’t sit well with you. Because oil (pure fat) fits the description of empty calories perfectly, as do protein powder (pure protein) and table sugar (pure carbohydrate). These include commodities popular among raw fooders such evaporated cane sugar (Rapadura) and hemp protein. Oil is simply not necessary in our diet.
10% Fat for Health
If you are relatively new to the idea of monitoring your caloronutrient ratio, bringing your total fat consumption down to the teens is an excellent initial goal. You can accomplish this by just calculating the fat in your nuts/seeds/avocados/etc., without factoring in the covert fats in your low-fat fruits and vegetables.
When the 80/10/10 ratio comes from whole, fresh, ripe, raw, organic plants, all the rest of your food-related nutrients will be consumed in the optimum quantities for human health.
Cooked or Raw, Too Much Fat
Cooked or raw, higher-than healthy levels of fat in the bloodstream force fat to “precipitate out” and adhere to arterial walls, a condition known as atherosclerosis. Hypertension, aneurism, atherosclerosis, embolism (thrombus), myocardial infarction, cerebral infarction, and other vascular disorders are all related to excessive consumption of dietary fat.
Cooked or raw, increased fat in the bloodstream reduces the oxygen-carrying capacity of red blood cells, predisposing us to cancer. A lowered blood- oxygen level also adversely affects all cellular function, including muscle and brain-cell function. Reduced oxygen to the brain results in impaired clarity of thought, poor decision making, a dull mind, senility, memory dysfunction and learning disabilities.
Cooked or raw, increased fat in the bloodstream requires an increased epinephrine (adrenaline) response in order to drive the pancreas to produce insulin. Following excess stimulation, adrenal exhaustion sets in, as required by the Law of Dual Effect. Adrenal exhaustion is the precursor for conditions such as mononucleosis, Epstein-Barr virus, chronic fatigue syndrome, post- viral fatigue syndrome, ME (myalgic encephalomyelitis), lupus, and myofascial disease, to name just a few.
Cooked or raw, increased fat in the bloodstream results in increased demand for insulin, known as insulin resistance and resulting continuous drain on the pancreas eventually leads to pancreatic fatigue and chronically elevated blood-sugar levels. This predisposes us to a group of lipid (fat) metabolic disorders, mistakenly referred to as “blood-sugar metabolic disorders”: hyper- and hypoglycemia, hyperinsulinism, candida infections, diabetes, and others.
Cooked or raw, the excessive consumption of fat has been incontrovertibly linked to the development of cancer, heart disease, and diabetes. It has been shown that when we consume more fat than we require, we almost invariably consume less carbohydrate than we require Insufficient carbohydrate consumption will result in feelings of fatigue, loss of strength, reduced sex drive, and a general lowering of vigor and vitality.
Raw Food People
If you have been following a raw diet, you are probably almost certain that it does not contain 60% or more fat. In almost every instance, the Raw Food people discover that the raw-food cuisine they consider the ultimate in health has actually become a very dangerous high-fat program 60 % or more fat.
Coconuts
Many raw fooders plow through a case of young coconuts weekly, or even daily. In addition to the high fat inherent in such a diet, imported coconuts are dipped in fungicide, thus contaminating both the meat and the liquid. If you include dried coconut at all among your list of acceptable “foods,” I urge you to use it sparingly (maybe once or twice per year for very special occasions), and to purchase only the unsweetened, organically grown product.
Even the shredded coconut found in health-food stores usually contain sulfites to prevent browning, and often other chemical preservatives and additives. Most commercial air-dried coconut is dehydrated at temperatures between 170 and 180 degrees F.
100 grams or 3.5 ounces Cals
Coconut meat Cal. 355 Coconut jelly (growing)
Coconut water 20 Coconut milk 230 Coconut cream 330 Dried coconut 660
Cals 20%
Fat 80%
Coconut oil 100%
Coconut meat is nearly all fat, the vast majority of which, (80%) is saturated. If you eat a healthful low-fat raw vegan diet and live healthfully, you will not need the “benefits” of coconut or any other food. I suggest eating and drinking fresh coconuts when you visit the tropics, otherwise use it only for an occasional indulgence.
Daily Portion of Fats
Avocado (6-7 ounces) 1 medium. Almonds (1 oz.) 23 kernels
Hemp seeds (1 oz.) 4 Tbs Pecans (1oz.) 20 halves Pistachios (1oz.) 49 kernels Sunflower seeds (1oz.) 5 Tbs. Walnuts (1oz.) 14 halves Cashews (1oz.) 30 kernels 4Tbs. Pumpkin seeds (1oz.) 4Tbs.
Tahini (1oz.) 2 Tbs. Hazelnuts (1oz.) 21 kernels Brazil nuts (1oz.) 10 kernels Do not mix it with sugar!
Olives
Olives are inedible off the tree, which should be an indication that they are not human food. Just picked, they contain a bitter compound called oleuropein. Olives must be cured in oil, water, brine, salt, or lye to remove the oleuropein. 8oz. of olives contains 78% fats.
Can Fats Ever Satisfy?
Fat is a very difficult nutrient to digest. It passes through the stomach and intestinal tract more slowly than other nutrients. Because of this, it is easy to overeat fat, and in the process, stress your digestive capacities beyond their limits. A stuffed feeling results, if you are lucky. The less fortunate end up with digestive ailments of varying severity. Almost ever digestive disorder is related to the over consumption of fat.
Macadania (1 oz.) 10-12 kernels Pine nuts (1oz.) 140 nuts Sesame seeds (1 oz.) 3.5 Tbs.
How Much Overt Fat?
When contemplating reducing your fat consumption to 10% or less of total calories consumed, you must remember that somewhere around 5% of your calories will likely come from fat even if you eat only fruits and vegetables in the form of nuts, seeds, avocados, and nut butters etc. 2,000-calorie diet: 100 calories (5% of 2,000 = 100).
In a single day an average person endeavoring to follow the 80/10/10 plan would consume in the neighborhood of:
- - 1/3 of a medium-sized avocado (6-ounces edible portion)
- - 0.6 ounces of almonds (about 15 nuts)
What’s wrong With Avocados, Nuts, and Seeds?
Avocados, nuts, and seeds are extremely high in fat content, especially nuts and seeds:
Avocado (77% fat): 4 oz. (about 1/2) = 200 calories; 165 fat Almonds (73% fat): 4 oz. (1/2 cup) = 650 calories; 480 fat.
Flaxseeds (58% fat): 4 oz. (3/4 cup) = 560 calories; 325 fat.
When it comes to fat; fat is fat. Fat travels from the lymph system directly into the blood. Too much fat will thicken the blood, causing the red blood cells to clump together so they cannot deliver oxygen to the cells.
Excess fat also blocks the action of insulin in bringing sugars to the cells, which leads to diabetes and other blood-sugar problems.
It is best to eat only small amounts of avocados, nuts, and seeds (not more than half of an avocado in a day or one ounce of nuts for a sedentary person;twice that for an athlete), but not to eat them daily.
Fruits, vegetables and leafy greens contain adequate high-quality fatty acids (assuming we’re getting enough calories) to meet all of our needs.
Fat and Diabetes
From 1990 to 1998 alone, the incidence of diabetes in individuals between 30 and 39 years old increased by 70%. Diabetes will be more than double by 2050. 5% of diagnosed diabetics are designated “Type 1,” (formerly “juvenile”) diabetics. From birth, the pancreas of these individuals is unable to produce adequate amounts of insulin for the metabolism of glucose. Although glucose is present, it remains trapped in the bloodstream. The cells receive no energy from carbohydrates to perform their necessary functions, because glucose requires insulin for entry.
95% of diabetics are classified as “Type 2” (formerly adult- onset) diabetics. In the vast majority of these cases, the pancreas produces adequate to excessive levels of insulin, but glucose is nonetheless unable to enter the cells. This is in large part a result of the high-fat American diet, which hinders the functioning of both natural and injected insulin.
Diabetes is but a natural stepping stone on the low-carb, high-fat path to health devastation. Although not all diabetics experience chronic fatigue and candidias is, these conditions are manifestations of the same underlying condition – high blood fat.
Fat and Diabetes Connection
In 1927 Dr. E. P. Joslin of the famous Joslin Diabetic Center in Boston suspected a high-fat, high-cholesterol diet might contribute to the development of diabetes.
- In 1936, Dr. I.M. Rabinowitch of Canada presented 1,000 case studies, he proved that the main factor inhibiting the metabolism of blood sugar in the presence of normal insulin was too much fat in the blood.
- In 1959, the Journal of the American Medical Association also documented this relationship between fat consumption and diabetes.
- A 1979 article in the American Journal of Clinical Nutrition states, “Medical research confirms that up to 50% of people with Type 2 diabetes can eliminate diabetes risks and discontinue medication within three weeks by adopting a low-fat, plant food diet and regular daily exercise.
- In 1998, Duke University Medical Center researchers reported the findings of a study demonstrating that Type 2 diabetes can be completely reversed in mice by lowering dietary fat. The press release states, “Without the fat, the diabetes does not occur, even in diabetes-prone mice. When the high-fat diet is stopped in mice that have been raised on it, the diabetes disappears.
- Nathan Pritikin, whose work in the 1960s demonstrated that eighty percent of long-term diabetics put on a low-fat diet could be taken off their medication entirely in less than four weeks. Consuming fruit does not cause blood-sugar problems, but overeating fat does. If you remove the fat from the diet, in most cases blood-sugar levels return to normal, as does pancreatic functioning. Restricting fruit from the diet is not the cure. In fact, the opposite is true.
Doctors tell us, “You have diabetes. You will have it for the rest of your life. And oh, by the way – you can no longer eat fruit.” This certainly does not sound like a “healing profession” to me. I have worked with many diabetics over the past twenty-five years. In every instance, however, without exception, the use of a low-fat raw vegan diet predominated by sweet fruits has resulted in stabilization of blood-sugar metabolism. Most of my clients were able to completely eliminate their need for insulin and other related drugs within in a few weeks of less.
Fats after Cooking
All manner of nutritional and health problems occur when fats are heated. Heated fats interfere with cell respiration, leading to cancer and heart disease. Heating fats also reduces the functional value of their antioxidant properties. Once fats have been cooked, they quickly go rancid, at which point they become carcinogenic. It’s important to understand that while even freshly roasted nuts are harmful for us. The longer fatty foods are exposed to oxygen, the more their nutrients become deranged.
Many high-temperature methods of cooking (deep frying, broiling, roasting, barbecuing to a char, etc.) cause fats to produce carcinogenic substances including acrolein, hydrocarbons, nitrosamines, and benzopyrene, which is one of the most virulent carcinogens known to man.
Frying temperatures range from about 400 to 1,000 degrees F. When unsaturated vegetable fats and oils are heated to such temperatures (and especially when polyunsaturated oils are repeatedly reheated, as in fast-food deep-fry establishments), their naturally occurring “cis” bonds are converted to “trans” bonds, creating trans fatty acids. Trans fats are recognized as one of the most dangerous dietary health hazards of our time.
What about Cheese?
Most Americans consume with abandon something that never occurred in nature – a pathogenic putrefactive product called cheese. We make cheese by taking the casein portion of milk and rotting it with types of bacteria that yield byproducts.
Cheese is all the decomposition products in a single package: putrefactive proteins, fermented carbs, and rancid fats.
You need to learn just how poisonous these substances are. Yet, Americans eat billions upon billions of pounds of cheese annually. To assert that all these poisons going into the system cause anything less than sickness, disease, and debility is misrepresentation. Tumors and cancer are often the result.
How our Body Process Sugar
The sugars we eat travel a three-stage journey through our bodies:
Stage1: Sugars start out in the digestive tract when we eat them.
Stage2: They pass through the intestinal wall, into the bloodstream.
Stage3: They then move smoothly and easily out of the bloodstream into our cells.
This occurs rapidly, often in minutes.
When we eat a high-fat diet, the sugar gets trapped in stage 2, and the body works overtime, sometimes to the point of exhaustion and disease, in an effort to move the sugar out of the bloodstream. Meanwhile, the sugar backs up in the blood, creating sustained, elevated blood sugar that wreaks havoc on the body in the form of Candida, fatigue, diabetes, etc.
The Role of Insulin
What happens in the presence of fat that causes sugar to pile up in our bloodstream? It has to do with the pancreas. Under the direction of the brain, the pancreas is responsible for producing a hormone known as insulin. One of insulin’s roles is to attach it self to sugar molecules in the blood and then find an insulin receptor in the blood-vessel wall. The insulin can then transport the sugar molecule through the blood-vessel membrane to the interstitial fluid (the fluid between the cells) and continue to escort sugar across another barrier – the cell membrane – and into the cell itself.
Excess dietary fat in the bloodstream creates some negative insulating effects. When we eat too much fatty food, a thin coating of fat lines the blood-vessel walls, the cells’ insulin-receptor sites, the sugar molecules, as well as the insulin itself. These fats can take a full day or more to “clear” from the blood, all the while inhibiting normal metabolic activity, and preventing these various structures from communicating with each other.
Too much fat in the blood impedes the movement of sugar out of the bloodstream. This results in an overall rise in blood sugar, as sugars continue to travel from the digestive tract:
(Stage 1) into the blood
(Stage 2) but cannot escape from the blood so they can be delivered to the cells
(Stage 3) which await their fuel.
Sugar and Fat at the Same Meal
Raw-food experts give lectures, write books, videos that support their stance against fruit. Their “scientific” information seems conclusive: Fruit is clearly the culprit in blood-sugar problems for raw fooders. But let’s step back for a minute: Take a look at the high-fat recipes in the books, newsletters, and websites of those so quick to tell you to avoid fruit.
Note the fat-laden foods they serve guests at their institutes, retreats, and rejuvenation centers. Pay attention to the rich tasty morsels they serve up at food demos and festival booths. Nuts, seeds, and avocados all run 75% fat or more, as a percentage of their calories. Oils are 100% fat. It takes very little of these foods to push us way over the edge in terms of blood fat, and raw fooders do not eat “very little” of these foods.
Unfortunately, taking care to avoid sugar/fat combinations at the same meal is not sufficient to alleviate blood-sugar problems. Eating a high-fat diet creates elevated blood sugar whenever fruit and other sweets are eaten, regardless of timing.
Here’s why: Sugars require little time in the stomach. Immediately upon putting a simple sweet fruit into your mouth, some of the sugars are absorbed into the bloodstream from under the tongue.
Fruit eaten alone or in simple, well-chosen combination on an empty stomach requires only a few minutes in the stomach before passing to the small intestines, where the sugars can be quickly absorbed. Most of the sugar from fruit travels from the intestines, to the bloodstream, and then to the cells where they are needed within minutes of its consumption.
Fats, however, require a much longer period of time, often twelve to twenty-four hours or more, before they reach their destination, the cells. In the stomach, fats are subjected to a digestive process that usually takes several hours. When they finally do proceed to the small intestine, they are absorbed into the lymphatic system, where they often spend twelve hours or more before passing to the bloodstream. Most important, fats linger in the bloodstream for many hours longer than do sugars.
On a high-fat diet, therefore, the bloodstream always contains an excessive quantity of fat, and more is coming in at almost every meal. Essentially, even when you eat a fruit meal alone and wait hours before eating fat, those sugars are likely to mix in your bloodstream with the fats you ate the day before.
Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw.
Sugar + Fat = High Blood Sugar
The sugars we eat travel a three-stage journey through our bodies:
Stage1: Sugars start out in the digestive tract when we eat them.
Stage2: They pass through the intestinal wall, into the bloodstream.
Stage3: They then move smoothly and easily out of the bloodstream into our cells.
This occurs rapidly, often in minutes.
When we eat a high-fat diet, the sugar gets trapped in stage 2, and the body works overtime, sometimes to the point of exhaustion and disease, in an effort to move the sugar out of the bloodstream. Meanwhile, the sugar backs up in the blood, creating sustained, elevated blood sugar that wreaks havoc on the body in the form of Candida, fatigue, diabetes, etc.
The Role of Insulin
What happens in the presence of fat that causes sugar to pile up in our bloodstream? It has to do with the pancreas. Under the direction of the brain, the pancreas is responsible for producing a hormone known as insulin. One of insulin’s roles is to attach it self to sugar molecules in the blood and then find an insulin receptor in the blood-vessel wall. The insulin can then transport the sugar molecule through the blood-vessel membrane to the interstitial fluid (the fluid between the cells) and continue to escort sugar across another barrier – the cell membrane – and into the cell itself.
Excess dietary fat in the bloodstream creates some negative insulating effects. When we eat too much fatty food, a thin coating of fat lines the blood-vessel walls, the cells’ insulin-receptor sites, the sugar molecules, as well as the insulin itself. These fats can take a full day or more to “clear” from the blood, all the while inhibiting normal metabolic activity, and preventing these various structures from communicating with each other.
Too much fat in the blood impedes the movement of sugar out of the bloodstream. This results in an overall rise in blood sugar, as sugars continue to travel from the digestive tract:
(Stage 1) into the blood
(Stage 2) but cannot escape from the blood so they can be delivered to the cells
(Stage 3) which await their fuel.
Sugar and Fat at the Same Meal
Raw-food experts give lectures, write books, videos that support their stance against fruit. Their “scientific” information seems conclusive: Fruit is clearly the culprit in blood-sugar problems for raw fooders. But let’s step back for a minute: Take a look at the high-fat recipes in the books, newsletters, and websites of those so quick to tell you to avoid fruit.
Note the fat-laden foods they serve guests at their institutes, retreats, and rejuvenation centers. Pay attention to the rich tasty morsels they serve up at food demos and festival booths. Nuts, seeds, and avocados all run 75% fat or more, as a percentage of their calories. Oils are 100% fat. It takes very little of these foods to push us way over the edge in terms of blood fat, and raw fooders do not eat “very little” of these foods.
Unfortunately, taking care to avoid sugar/fat combinations at the same meal is not sufficient to alleviate blood-sugar problems. Eating a high-fat diet creates elevated blood sugar whenever fruit and other sweets are eaten, regardless of timing.
Here’s why: Sugars require little time in the stomach. Immediately upon putting a simple sweet fruit into your mouth, some of the sugars are absorbed into the bloodstream from under the tongue.
Fruit eaten alone or in simple, well-chosen combination on an empty stomach requires only a few minutes in the stomach before passing to the small intestines, where the sugars can be quickly absorbed. Most of the sugar from fruit travels from the intestines, to the bloodstream, and then to the cells where they are needed within minutes of its consumption.
Fats, however, require a much longer period of time, often twelve to twenty-four hours or more, before they reach their destination, the cells. In the stomach, fats are subjected to a digestive process that usually takes several hours. When they finally do proceed to the small intestine, they are absorbed into the lymphatic system, where they often spend twelve hours or more before passing to the bloodstream. Most important, fats linger in the bloodstream for many hours longer than do sugars.
On a high-fat diet, therefore, the bloodstream always contains an excessive quantity of fat, and more is coming in at almost every meal. Essentially, even when you eat a fruit meal alone and wait hours before eating fat, those sugars are likely to mix in your bloodstream with the fats you ate the day before.
Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw.
Sugar + Fat = High Blood Sugar
Cooked Food
Applying heat to foods provides no nutritional benefit and is detrimental to the person ingesting the cooked food. Hundreds of thousands of identified and not-yet-identified nutrients in the heated foods are damaged by the heat. Unheated or raw foods are the natural and optimal choice for the cellular health of all creatures. One of the major differences between people and the other animals on planet Earth is that we cook our food and they do not where our health is concerned, this is not a good thing.
Unfortunately, the doctors and scientists who study nutrition, for the most part, are cooked-food eaters, and they see the world through a cooked-food perspective. The very idea of a diet of all raw food is unthinkable to most of them. Rarely do they even consider it. These professional men and women spend a good deal of their time coming up with scientific arguments to support the way of life to which they are accustomed.
Common sense does not support cooking; however, more not a single creature other than man cooks its food. The animals that suffer from degenerative “human” diseases are domesticated or caged ones that are routinely fed cooked food by their human caretakers. If we observe nature, we will find that all creatures are born with or develop everything they need to secure their natural food.
The History of Cooking
Prior to and throughout most of the 19th century, fresh fruit was a very popular food item, and people did not eat the high percentage of cooked food that they currently do. In fact, the raw-food movement was almost as big 120 years ago as it is today, if not more so. But the whole concept was essentially shot down with a single word: germs.
After scientist Louis Pasteur (1822-1895) published his “germ theory of disease” in 1878, fear of microbes developed into a full-blown phobia for many people. This fear led the medical fraternity to suggest that all foods be cooked, for the safety of the consumer. People began cooking their apples, their tomatoes... essentially everything they ate. Due to the overwhelming power of the doctors to influence society, cooking fruit became the norm.
Toxicity and Disease
To varying degrees, the different methods of cooking introduce toxic substances that the body must eliminate. The repeated consumption of cooked food results in a detrimental enlargement of the pancreas, as well as damage to the liver, heart, thyroid gland, adrenals, and most other organs, as a result of toxic exposure combined with reduced oxygen availability.
Eating cooked food has also been shown to provoke degenerative changes in almost all aspects of blood chemistry. These changes unusually reverse rapidly when exposure to cooked food is eliminated. To escape the destruction of cooked food, one must be willing to recognize that, as a culture, we have been eating ourselves into poor health, earth death, and disease-ridden old age. The damage done to food when it is cooked provides enough material for a separate book.
Protein after Cooking
Few people realize that cooking denatures the proteins in foods, fusing the amino acids together with enzyme-resistant bonds that preclude them from being fully broken down, thus rendering the proteins substantially useless – and in fact toxic – to us. All proteins that we consume must be broken down into single, individual amino acids before they can be of any use to us; our bodies cannot use “protein” for any purpose whatsoever.
Our digestive enzymes cannot easily break down coagulated protein molecules once they fuse together. The best they can accomplish is partial breakdown, into polypeptides.
The body recognizes clumps of partially broken down proteins, known as polypeptides, as foreign invades to be attacked, contained, and eliminated through the kidneys. The cell walls of the kidneys do not allow for easy transport of these substances, and their buildup causes the distress that leads to kidney stones and eventually to kidney failure. Undigested proteins also produce allergies, arthritis, leaky gut syndrome, and other autoimmune disorders.
Carbohydrates after Cooking
We must heat starchy carbohydrates to “dextrinize” them, thus facilitating their breakdown into glucose. Unfortunately, heating caramelizes these complex carbohydrate foods, fusing their molecules into a sticky, molasses- like goo. This melting of sugar molecules occur in carbohydrate-based foods subjected to cooking temperatures whether or not we witness it, and it causes them to produce an extremely high glycemic response in the body.
Blood-sugar levels predictably spike after we eat cooked carbohydrate foods, especially grains that have had their fiber refined out of them. Heat the carbohydrates further and they will char, or blacken, as happens to burnt toast. This blacked carbohydrate is toxic, a known carcinogen.
The digestion of cooked complex carbohydrates is typically impaired by fatty and sugary foods with which they are consumed, leading to fermentation. The byproducts of fermentation are gas, alcohol, and acetic acid. Alcohol is a protoplasmic poison that kills every cell with which it comes into contact.
Acetic acid in its pure form is a known poison. When diluted with 19 parts water, it is called vinegar. The acetic acid in vinegar is still toxic, regardless of dilution. Mainstream science is tying itself in knots over a lethal poison, called “acrylamide,” recently discovered to be produced in high-carbohydrate foods by the chemistry of cooking.
Applying heat to foods provides no nutritional benefit and is detrimental to the person ingesting the cooked food. Hundreds of thousands of identified and not-yet-identified nutrients in the heated foods are damaged by the heat. Unheated or raw foods are the natural and optimal choice for the cellular health of all creatures. One of the major differences between people and the other animals on planet Earth is that we cook our food and they do not where our health is concerned, this is not a good thing.
Unfortunately, the doctors and scientists who study nutrition, for the most part, are cooked-food eaters, and they see the world through a cooked-food perspective. The very idea of a diet of all raw food is unthinkable to most of them. Rarely do they even consider it. These professional men and women spend a good deal of their time coming up with scientific arguments to support the way of life to which they are accustomed.
Common sense does not support cooking; however, more not a single creature other than man cooks its food. The animals that suffer from degenerative “human” diseases are domesticated or caged ones that are routinely fed cooked food by their human caretakers. If we observe nature, we will find that all creatures are born with or develop everything they need to secure their natural food.
The History of Cooking
Prior to and throughout most of the 19th century, fresh fruit was a very popular food item, and people did not eat the high percentage of cooked food that they currently do. In fact, the raw-food movement was almost as big 120 years ago as it is today, if not more so. But the whole concept was essentially shot down with a single word: germs.
After scientist Louis Pasteur (1822-1895) published his “germ theory of disease” in 1878, fear of microbes developed into a full-blown phobia for many people. This fear led the medical fraternity to suggest that all foods be cooked, for the safety of the consumer. People began cooking their apples, their tomatoes... essentially everything they ate. Due to the overwhelming power of the doctors to influence society, cooking fruit became the norm.
Toxicity and Disease
To varying degrees, the different methods of cooking introduce toxic substances that the body must eliminate. The repeated consumption of cooked food results in a detrimental enlargement of the pancreas, as well as damage to the liver, heart, thyroid gland, adrenals, and most other organs, as a result of toxic exposure combined with reduced oxygen availability.
Eating cooked food has also been shown to provoke degenerative changes in almost all aspects of blood chemistry. These changes unusually reverse rapidly when exposure to cooked food is eliminated. To escape the destruction of cooked food, one must be willing to recognize that, as a culture, we have been eating ourselves into poor health, earth death, and disease-ridden old age. The damage done to food when it is cooked provides enough material for a separate book.
Protein after Cooking
Few people realize that cooking denatures the proteins in foods, fusing the amino acids together with enzyme-resistant bonds that preclude them from being fully broken down, thus rendering the proteins substantially useless – and in fact toxic – to us. All proteins that we consume must be broken down into single, individual amino acids before they can be of any use to us; our bodies cannot use “protein” for any purpose whatsoever.
Our digestive enzymes cannot easily break down coagulated protein molecules once they fuse together. The best they can accomplish is partial breakdown, into polypeptides.
The body recognizes clumps of partially broken down proteins, known as polypeptides, as foreign invades to be attacked, contained, and eliminated through the kidneys. The cell walls of the kidneys do not allow for easy transport of these substances, and their buildup causes the distress that leads to kidney stones and eventually to kidney failure. Undigested proteins also produce allergies, arthritis, leaky gut syndrome, and other autoimmune disorders.
Carbohydrates after Cooking
We must heat starchy carbohydrates to “dextrinize” them, thus facilitating their breakdown into glucose. Unfortunately, heating caramelizes these complex carbohydrate foods, fusing their molecules into a sticky, molasses- like goo. This melting of sugar molecules occur in carbohydrate-based foods subjected to cooking temperatures whether or not we witness it, and it causes them to produce an extremely high glycemic response in the body.
Blood-sugar levels predictably spike after we eat cooked carbohydrate foods, especially grains that have had their fiber refined out of them. Heat the carbohydrates further and they will char, or blacken, as happens to burnt toast. This blacked carbohydrate is toxic, a known carcinogen.
The digestion of cooked complex carbohydrates is typically impaired by fatty and sugary foods with which they are consumed, leading to fermentation. The byproducts of fermentation are gas, alcohol, and acetic acid. Alcohol is a protoplasmic poison that kills every cell with which it comes into contact.
Acetic acid in its pure form is a known poison. When diluted with 19 parts water, it is called vinegar. The acetic acid in vinegar is still toxic, regardless of dilution. Mainstream science is tying itself in knots over a lethal poison, called “acrylamide,” recently discovered to be produced in high-carbohydrate foods by the chemistry of cooking.
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🌸
The Worst Ingredient You'll Eat Today
Many people think it's sugar, but I believe this health bomb is far worse.
If you consume more than 5 grams of it each day, you could be giving
chronic diseases like obesity, heart disease and tumors a head start in your body.
It's in everything you eat, but especially these seven foods.
🌸
Staying Healthy in the Age of Tyranny and Deceit
Analysis by Dr. Joseph Mercola Fact Checked
Download PDF - Next
The Worst Ingredient You'll Eat Today
Many people think it's sugar, but I believe this health bomb is far worse.
If you consume more than 5 grams of it each day, you could be giving
chronic diseases like obesity, heart disease and tumors a head start in your body.
It's in everything you eat, but especially these seven foods.
🌸
Staying Healthy in the Age of Tyranny and Deceit
Analysis by Dr. Joseph Mercola Fact Checked
Download PDF - Next
STORY AT-A-GLANCE
In the featured video, independent journalist Corey Lynn and I discuss tips on how to stay healthy and what we can do, at the individual and community level, to fight medical tyranny. The first question I address is how to address stress. After more than two years of pandemic pandemonium, most are “running on empty.”
This topic is covered in greater depth in a new book I’m writing, called “The New Take Control of Your Health,” which is an update of my 2017 book “Take Control of Your Health.”
Essentially, the book will cover dozens of strategies that act as hormetic stressors, such that if you do them, you will develop natural resiliency against nearly every chronic degenerative disease. Most of these are very basic and foundational, such as optimizing your sleep and circadian rhythm. There’s really no single magic bullet for stress; rather, certain lifestyle choices act synergistically to create a higher level of stress tolerance.
How Diet Has Destroyed Our Health
Diet is, as you might expect, a key strategy that can make or break your health (and your tolerance for stress). The Paleo diet, which has gained popularity over the years, essentially strives to mimic the diet our ancestors ate during the Paleolithic era. But we don’t actually have to go that far back.
Merely turning back the dial about 150 years will do. That’s when industrial food processing began. That’s also when industrial processed seed oils (aka, vegetable oils) were introduced as a replacement to healthy animal fats like lard and tallow, which had previously been the norm.
The first commercial food seed oil to be introduced was cottonseed oil — a waste product from cotton production. That was the primary ingredient of Crisco. Prior to the 1900s, only 1% to 2% of daily calories came from omega-6 fats, the primary one of which is linoleic acid (LA). Today, the average intake is 10 times that.
Like omega-3, LA is a polyunsaturated fat (PUFA), but unlike omega-3, LA, when consumed in excess, acts as a metabolic poison. Anything above 4% of your daily calories is likely to cause problems.
Importantly, LA is in virtually all foods, so it’s near-impossible to be deficient. This is why I disagree with claims that LA is an essential fat. You need very little of it, and you’re getting it from most whole foods. If you eat processed foods made with seed oils, you’re bound to get far too much and will suffer adverse health consequences.
Before the 1900s, fewer than 10 Americans suffered heart attacks in any given year. Today, it’s the leading cause of death. Cancer deaths were also much lower. Pre-1900, fewer than 1 in 100 of Americans died from cancer, and today, cancer kills 1 in 3.
Most health-minded experts still believe the primary cause for these trends is sugar, but LA is far more dangerous than sugar, from a metabolic perspective. I’m convinced it’s really the massively excessive amounts of LA in our modern diet that drives these metabolic diseases.
Looking at statistics of seed oil consumption and chronic diseases such as obesity, cancer and heart disease, these trends all rise in tandem, even in areas where sugar consumption has remained extremely low well into the modern era. Another major difference between sugar and seed oils that demonstrate the superior risks of seed oils is this:
Sugar, when consumed in excess over time will result in insulin resistance and metabolic inflexibility. However, if you cut out sugar, you can rather rapidly restore both your insulin sensitivity and metabolic flexibility, because your body can only store about a day’s worth of glucose.
Not so with fat. Your body can store a lot of it, for long periods of time. LA is literally incorporated into and stored in your cell membranes, where it can remain for seven years. So, even if you go on a low-LA diet, it’ll take years to fully clear it out of your body. This also means you won’t notice improvements in your health as quickly as you do when cutting out sugar.
Damaging Fats to Avoid
So, which fats are high in LA and need to be avoided? Some of the most common ones to be avoided include:
Cottonseed oil
Canola oil
Corn oil
Soybean oil
Safflower oil
Sunflower oil
While avocado oil and olive oil are known for their health benefits, they too are high in LA and should be used in moderation — and ONLY if you can ensure their quality. I recommend limiting them to 1 tablespoon a day. A primary problem with both of these is food fraud.1
Most of the avocado and olive oil on the market have been adulterated with one or more or the cheaper oils listed above. Another pesky quality problem is that of rancidity. A 2020 Food Control report2 found 82% of avocado oils went rancid before their expiration date.3
Healthy FatsI recommend swapping all of the oils listed above with the following, all of which are great to cook with as they’re very stable and won’t oxidize when exposed to high heat:
Healthiest Protein
SourcesIn this interview, we also discuss protein sources. Conventional chicken and pork are both loaded with LA due to being fed high-LA grains. This is why I don’t recommend either as a protein source. Grass fed beef is relatively low in LA, but lowest of all are bison and lamb.
Fish is also a healthy choice, provided you stick with low-mercury alternatives, such as Alaskan salmon and smaller fish like wild mackerel and sardines. These, in addition to providing you with healthy omega-3 fats also contain resolvins and protectins — biomolecules that augment the benefits of omega-3. Neither of these are available in omega-3 oils, so you can’t get those from a supplement.
How to Calculate and Reduce Your LA Intake
The best way to ensure your LA intake is within a safe range is to use a nutritional calculator such as Cronometer. Ideally, it is best to enter your food for the day before you actually eat it. The reason for this is simple: It’s impossible to delete the food once you have already eaten it, but you can easily delete it from your menu if you find something pushes you over the ideal limit.
As a general rule, anything over 10 grams of LA a day is likely to cause problems. The lower the better, but a reasonable goal for most people is to get your level below 5 grams per day.
Once you’ve entered the food for the day, go to the “Lipid” section on the lower left side of the Cronometer app. To find out how much LA is in your diet for that day, just note how many grams of omega-6 is present. About 90% of the omega-6 you eat is LA. You can also move your cursor over the omega-6 field and the program will rank the order your largest contributors of LA, and tell you how much is in each food.
As a general rule, anything over 10 grams of LA a day is likely to cause problems. The lower the better, but a reasonable goal for most people is to get your level below 5 grams per day. So, how do you cut seed oils out of your diet? Top culprits to minimize or eliminate include:
Vegetable oils or seed oils used in cooking
Processed foods, especially sauces, dressings and other
condiments
All restaurant foods (not just fast food), as most food is cooked in seed oil, not organic butter or lard
Conventionally raised chicken and pork (both are high in LA due to being fed omega-6 grains4)
Most seeds and nuts (most, with the exception of macadamia nuts are loaded with LA)
Bread and other grain products
The Potent Benefits of Sun Exposure
Beside cleaning up your diet, one of the most potent health strategies I know is to get sensible sun exposure. I have been fascinated with the effects of sun exposure on health for nearly three decades.
Over time, we’ve discovered more and more mechanisms by which sunlight influences health, and most recently, it was discovered that near-infrared radiation (NIR), which makes up 54.3% of sunlight,5 triggers the production of melatonin in the mitochondria inside your cells.6
This is a phenomenal benefit, as melatonin is a master hormone,7 a potent antioxidant8 and antioxidant recycler,9 and a master regulator of inflammation and cell death.10 (These functions are part of what makes melatonin such an important anticancer molecule.11)
Your mitochondria are where oxidative stress ends up doing the most damage. So, by producing melatonin in your mitochondria, your body is literally making it right where it’s needed the most — and it does this in response to sunlight!
Ideally, you’d want to get an hours’ worth of sunlight on large portions of your body, every day. For men, this means going out wearing only shorts, and for women, wearing shorts and a sports bra or tank top.
If you go out around solar noon, without sunscreen, you also get the benefit of vitamin D production. I have not swallowed a vitamin D supplement since I moved to Florida nearly 15 years ago, and my serum vitamin D is in the optimal range year-round.
Time-Restricted Eating
Time-restricted eating (TRE) is a form of intermittent fasting, and in my opinion, the easiest to implement, as all you need to do is eat all your meals and snacks within a six- to eight-hour window each day. (You’ll want to make sure your last meal is at least three hours before bedtime). For the remaining 16 to 18 hours, you fast.
In the U.S., 90% eat across 12 hours. Some will even wake up in the middle of the night to eat, and this is a surefire recipe for ill health. One of the primary benefits of TRE is that it will make you metabolically flexible, so that you can burn both fat and carbs for energy.
If you’re constantly hungry, chances are you’re metabolically inflexible and cannot efficiently burn fat. Your body is basically just screaming for another quick energy fix, because carbs burn fast and when they’re gone, you need more.
Once your body can efficiently burn fat, hunger usually disappears. Without hunger pangs driving your search for food, you’ll also be able to simply not eat if you’re in a situation where you can’t find healthy food. This way, you’re not “forced” to eat junk that will deteriorate your health.
Are You Prepared for What’s Coming Next?
In the last third of the interview, we move on to discuss the now-constant attacks on our freedoms and liberties. I’ve interviewed a number of experts, all of whom agree that things are going to get far worse before they get better.
Some of my more important interviews include professor Mattias Desmet (the psychology of mass formation and totalitarianism), which has not yet been released, Dr. Mark McDonald (the psychology of fear addiction), Naomi Wolf (the stages of tyrannical takeover), Patrick Wood (the transhumanist, inhumane goals of technocracy) and Catherine Austin-Fitts (the financial takeover and theft of America).
The way things look right now, barring seemingly nothing short of a miracle, the ruling technocracy will indeed achieve their one world government, their New World Order (NWO), now openly discussed under the banners of The Great Reset, the fourth industrial revolution, the “build back better” plan, the Green New Deal, Sustainable Development and many others.
The control grid is being erected all around us; attacks are coming at us from every conceivable angle, all at once. And technological advancements give them advantages that no other tyrant in history had. They literally have the ability now to surveil, monitor and in various ways control the behavior and movement of most humans on the planet.
Already, we can see they’ve queued up more “emergencies” in the form of pandemics, climate change, famine and energy shortages, just to name a few. They have many tricks up their sleeve, and we have to be ready for them. How? Suggestions include but are not limited to:
Post-collapse, we’ll eventually have to reinvent and rebuild basically everything — education, and the medical, financial and food systems. While some are trying, I do not believe we can change these systems while the old systems are still in operation. They’re too powerful.
This is particularly true for medicine. They destroy anyone who attempts to compete at scale. So, as illustrated in the book, “Atlas Shrugged,” the old system must essentially be allowed to self-destruct, and then the survivors can rebuild something brand-new. Knowing how to care for your health, then, becomes truly crucial, because that’s the only way you’ll make it through whatever’s coming.
- Diet is a key strategy that can make or break your health. Rather than attempting to list everything you need to include in a healthy diet, it’s far easier to identify and eliminate the dietary components that do the most harm
- Linoleic acid (LA), an omega-6 fat, is by far the most damaging ingredient in the modern diet. Excessive LA intake — in the form of industrial seed oils — is responsible for most chronic diseases, including obesity, cancer and heart disease
- As a general rule, anything over 10 grams of LA a day is likely to cause problems. The lower the better, but a reasonable goal for most people is to get your level below 5 grams per day
- Fats to be avoided include cottonseed oil, canola, corn, soybean, safflower and sunflower oil. Use avocado oil and olive oil in moderation, and only if you can ensure it hasn’t been adulterated with industrial seed oil. Healthy cooking fats include coconut oil, tallow, organic grass fed butter, ghee, duck fat and organic lard
- Conventional chicken and pork are both loaded with LA due to being fed high-LA grains. This is why I don’t recommend either as a protein source. Grass fed beef is relatively low in LA, but lowest of all are bison and lamb
In the featured video, independent journalist Corey Lynn and I discuss tips on how to stay healthy and what we can do, at the individual and community level, to fight medical tyranny. The first question I address is how to address stress. After more than two years of pandemic pandemonium, most are “running on empty.”
This topic is covered in greater depth in a new book I’m writing, called “The New Take Control of Your Health,” which is an update of my 2017 book “Take Control of Your Health.”
Essentially, the book will cover dozens of strategies that act as hormetic stressors, such that if you do them, you will develop natural resiliency against nearly every chronic degenerative disease. Most of these are very basic and foundational, such as optimizing your sleep and circadian rhythm. There’s really no single magic bullet for stress; rather, certain lifestyle choices act synergistically to create a higher level of stress tolerance.
How Diet Has Destroyed Our Health
Diet is, as you might expect, a key strategy that can make or break your health (and your tolerance for stress). The Paleo diet, which has gained popularity over the years, essentially strives to mimic the diet our ancestors ate during the Paleolithic era. But we don’t actually have to go that far back.
Merely turning back the dial about 150 years will do. That’s when industrial food processing began. That’s also when industrial processed seed oils (aka, vegetable oils) were introduced as a replacement to healthy animal fats like lard and tallow, which had previously been the norm.
The first commercial food seed oil to be introduced was cottonseed oil — a waste product from cotton production. That was the primary ingredient of Crisco. Prior to the 1900s, only 1% to 2% of daily calories came from omega-6 fats, the primary one of which is linoleic acid (LA). Today, the average intake is 10 times that.
Like omega-3, LA is a polyunsaturated fat (PUFA), but unlike omega-3, LA, when consumed in excess, acts as a metabolic poison. Anything above 4% of your daily calories is likely to cause problems.
Importantly, LA is in virtually all foods, so it’s near-impossible to be deficient. This is why I disagree with claims that LA is an essential fat. You need very little of it, and you’re getting it from most whole foods. If you eat processed foods made with seed oils, you’re bound to get far too much and will suffer adverse health consequences.
Before the 1900s, fewer than 10 Americans suffered heart attacks in any given year. Today, it’s the leading cause of death. Cancer deaths were also much lower. Pre-1900, fewer than 1 in 100 of Americans died from cancer, and today, cancer kills 1 in 3.
Most health-minded experts still believe the primary cause for these trends is sugar, but LA is far more dangerous than sugar, from a metabolic perspective. I’m convinced it’s really the massively excessive amounts of LA in our modern diet that drives these metabolic diseases.
Looking at statistics of seed oil consumption and chronic diseases such as obesity, cancer and heart disease, these trends all rise in tandem, even in areas where sugar consumption has remained extremely low well into the modern era. Another major difference between sugar and seed oils that demonstrate the superior risks of seed oils is this:
Sugar, when consumed in excess over time will result in insulin resistance and metabolic inflexibility. However, if you cut out sugar, you can rather rapidly restore both your insulin sensitivity and metabolic flexibility, because your body can only store about a day’s worth of glucose.
Not so with fat. Your body can store a lot of it, for long periods of time. LA is literally incorporated into and stored in your cell membranes, where it can remain for seven years. So, even if you go on a low-LA diet, it’ll take years to fully clear it out of your body. This also means you won’t notice improvements in your health as quickly as you do when cutting out sugar.
Damaging Fats to Avoid
So, which fats are high in LA and need to be avoided? Some of the most common ones to be avoided include:
Cottonseed oil
Canola oil
Corn oil
Soybean oil
Safflower oil
Sunflower oil
While avocado oil and olive oil are known for their health benefits, they too are high in LA and should be used in moderation — and ONLY if you can ensure their quality. I recommend limiting them to 1 tablespoon a day. A primary problem with both of these is food fraud.1
Most of the avocado and olive oil on the market have been adulterated with one or more or the cheaper oils listed above. Another pesky quality problem is that of rancidity. A 2020 Food Control report2 found 82% of avocado oils went rancid before their expiration date.3
Healthy FatsI recommend swapping all of the oils listed above with the following, all of which are great to cook with as they’re very stable and won’t oxidize when exposed to high heat:
- Coconut oil
- Tallow (fat from cows)
- Organic grass fed butter
- Ghee
Healthiest Protein
SourcesIn this interview, we also discuss protein sources. Conventional chicken and pork are both loaded with LA due to being fed high-LA grains. This is why I don’t recommend either as a protein source. Grass fed beef is relatively low in LA, but lowest of all are bison and lamb.
Fish is also a healthy choice, provided you stick with low-mercury alternatives, such as Alaskan salmon and smaller fish like wild mackerel and sardines. These, in addition to providing you with healthy omega-3 fats also contain resolvins and protectins — biomolecules that augment the benefits of omega-3. Neither of these are available in omega-3 oils, so you can’t get those from a supplement.
How to Calculate and Reduce Your LA Intake
The best way to ensure your LA intake is within a safe range is to use a nutritional calculator such as Cronometer. Ideally, it is best to enter your food for the day before you actually eat it. The reason for this is simple: It’s impossible to delete the food once you have already eaten it, but you can easily delete it from your menu if you find something pushes you over the ideal limit.
As a general rule, anything over 10 grams of LA a day is likely to cause problems. The lower the better, but a reasonable goal for most people is to get your level below 5 grams per day.
Once you’ve entered the food for the day, go to the “Lipid” section on the lower left side of the Cronometer app. To find out how much LA is in your diet for that day, just note how many grams of omega-6 is present. About 90% of the omega-6 you eat is LA. You can also move your cursor over the omega-6 field and the program will rank the order your largest contributors of LA, and tell you how much is in each food.
As a general rule, anything over 10 grams of LA a day is likely to cause problems. The lower the better, but a reasonable goal for most people is to get your level below 5 grams per day. So, how do you cut seed oils out of your diet? Top culprits to minimize or eliminate include:
Vegetable oils or seed oils used in cooking
Processed foods, especially sauces, dressings and other
condiments
All restaurant foods (not just fast food), as most food is cooked in seed oil, not organic butter or lard
Conventionally raised chicken and pork (both are high in LA due to being fed omega-6 grains4)
Most seeds and nuts (most, with the exception of macadamia nuts are loaded with LA)
Bread and other grain products
The Potent Benefits of Sun Exposure
Beside cleaning up your diet, one of the most potent health strategies I know is to get sensible sun exposure. I have been fascinated with the effects of sun exposure on health for nearly three decades.
Over time, we’ve discovered more and more mechanisms by which sunlight influences health, and most recently, it was discovered that near-infrared radiation (NIR), which makes up 54.3% of sunlight,5 triggers the production of melatonin in the mitochondria inside your cells.6
This is a phenomenal benefit, as melatonin is a master hormone,7 a potent antioxidant8 and antioxidant recycler,9 and a master regulator of inflammation and cell death.10 (These functions are part of what makes melatonin such an important anticancer molecule.11)
Your mitochondria are where oxidative stress ends up doing the most damage. So, by producing melatonin in your mitochondria, your body is literally making it right where it’s needed the most — and it does this in response to sunlight!
Ideally, you’d want to get an hours’ worth of sunlight on large portions of your body, every day. For men, this means going out wearing only shorts, and for women, wearing shorts and a sports bra or tank top.
If you go out around solar noon, without sunscreen, you also get the benefit of vitamin D production. I have not swallowed a vitamin D supplement since I moved to Florida nearly 15 years ago, and my serum vitamin D is in the optimal range year-round.
Time-Restricted Eating
Time-restricted eating (TRE) is a form of intermittent fasting, and in my opinion, the easiest to implement, as all you need to do is eat all your meals and snacks within a six- to eight-hour window each day. (You’ll want to make sure your last meal is at least three hours before bedtime). For the remaining 16 to 18 hours, you fast.
In the U.S., 90% eat across 12 hours. Some will even wake up in the middle of the night to eat, and this is a surefire recipe for ill health. One of the primary benefits of TRE is that it will make you metabolically flexible, so that you can burn both fat and carbs for energy.
If you’re constantly hungry, chances are you’re metabolically inflexible and cannot efficiently burn fat. Your body is basically just screaming for another quick energy fix, because carbs burn fast and when they’re gone, you need more.
Once your body can efficiently burn fat, hunger usually disappears. Without hunger pangs driving your search for food, you’ll also be able to simply not eat if you’re in a situation where you can’t find healthy food. This way, you’re not “forced” to eat junk that will deteriorate your health.
Are You Prepared for What’s Coming Next?
In the last third of the interview, we move on to discuss the now-constant attacks on our freedoms and liberties. I’ve interviewed a number of experts, all of whom agree that things are going to get far worse before they get better.
Some of my more important interviews include professor Mattias Desmet (the psychology of mass formation and totalitarianism), which has not yet been released, Dr. Mark McDonald (the psychology of fear addiction), Naomi Wolf (the stages of tyrannical takeover), Patrick Wood (the transhumanist, inhumane goals of technocracy) and Catherine Austin-Fitts (the financial takeover and theft of America).
The way things look right now, barring seemingly nothing short of a miracle, the ruling technocracy will indeed achieve their one world government, their New World Order (NWO), now openly discussed under the banners of The Great Reset, the fourth industrial revolution, the “build back better” plan, the Green New Deal, Sustainable Development and many others.
The control grid is being erected all around us; attacks are coming at us from every conceivable angle, all at once. And technological advancements give them advantages that no other tyrant in history had. They literally have the ability now to surveil, monitor and in various ways control the behavior and movement of most humans on the planet.
Already, we can see they’ve queued up more “emergencies” in the form of pandemics, climate change, famine and energy shortages, just to name a few. They have many tricks up their sleeve, and we have to be ready for them. How? Suggestions include but are not limited to:
- Getting out of densely-populated urban areas and forming parallel communities that aren’t dependent on the state
- Protecting your assets by investing in real assets that can’t be vaporized by grid failures or bank failures
- Investing in food. Learn to grow your own food, stock up on nonperishables, and befriend local farmers
- Securing alternative sources of energy and transportation
Post-collapse, we’ll eventually have to reinvent and rebuild basically everything — education, and the medical, financial and food systems. While some are trying, I do not believe we can change these systems while the old systems are still in operation. They’re too powerful.
This is particularly true for medicine. They destroy anyone who attempts to compete at scale. So, as illustrated in the book, “Atlas Shrugged,” the old system must essentially be allowed to self-destruct, and then the survivors can rebuild something brand-new. Knowing how to care for your health, then, becomes truly crucial, because that’s the only way you’ll make it through whatever’s coming.
🌸