Have a close look around you at work or any time you’re in public. Generally speaking you’re going to see people that are overweight and soft; male and female, young and old. This is not natural. It’s only in the past 40 to 50 years in which the physical comportment of the western population has veered way off track to its current portly state.
You may even find yourself as a bloated version of who you should be. There is no reason, however, that you cannot and should not be walking around at your prime weight. It is not just the natural course of getting older to end up with love handles, a beer gut and a fat face. If anything, over time you should acquire better control over your physique. My apologies if that sounds harsh.
It is also my opinion that to become the very best you can be—to Become a Force of Nature as I call it—you must get full control over your physical state of being. Doing so will set the standard for all the other areas of your life. After all, it takes planning, precision, patience and discipline to succeed. And each of these traits can have a tremendous impact when applied to any endeavor that interests you; especially in combination.
You don’t need to be a bodybuilder, a power lifter, an expert fighter or a great athlete, but you should develop and maintain a decent level of functional strength and explosiveness. And you should also be lean and have the energy to go all day long at whatever your pursuits require.
So how did we get to this unhealthy bloated state as a society? The answer is our culture and modern diet. Culture and social norms are very powerful forces affecting all of us. And what, how and when we eat are driven by these very same customs.
Unfortunately, the modern western diet has become a pervasive and destructive cultural force. You must realize this and take the steps necessary to break away from the norm. Separate yourself from the masses as such and you will acquire some tremendous social and physical advantages.
If you’re walking around as a man who is lean and fit you will automatically be accorded a higher level of respect; from both men and women. Women will find you more attractive and both men and women will innately be able to see you’ve got your act together—or you “own your shit” as they say. There is no denying the social advantages of an impressive physical stature, especially in today’s world.
And by eating correctly, carrying a lean frame that is fit and explosive you’ll simply have more energy than most people. You will have more endurance and be more resilient. Life and competition are sometimes just a war of attrition. And as I always say, most of the time you don’t even need to be that good, you’ve just got to be the last man standing.
But if you are good and you can Outlast Them All, then you will indeed become a force to be reckoned with.
So set yourself apart, outperform and outlast them all.
Caveat Emptor here gentlemen. Follow my advice at your own peril. All liability for the decisions you make in your life rests with you. This is simply my experience and my opinion.
The bottom line is that we did not evolve to eat as we do today. We are essentially poisoning ourselves over the long term; poisoning ourselves with carbohydrates. There are several other modern factors, such as stress, alcohol, lack of sleep and environmental contaminants, but the insidious culprit sending most of us off the rails is our unnatural level of carbohydrate consumption.
Not fat, but carbohydrates.
As biped humans we’ve been walking the earth for about 2.5 million years—walking the earth as hunter-gatherers. Hunter-gatherers did not farm; there was no agriculture; and no agriculture means no grains.
It’s only in the last 10,000 years or so that humans have developed into agricultural based societies. And there have certainly been many benefits from not having to roam the earth in search of food. We have developed sophisticated and advanced societies with tremendous quality of life in many respects. But along with those benefits came a diet infused with grains—such as wheat, rice and corn and their endless derivatives.
Grains do contain proteins to a slight degree, but the overwhelming majority of their caloric content is from carbohydrates. And thus, starting about 10,000 years ago our diets shifted dramatically from a caloric intake based largely on saturated fat, protein and limited carbohydrates to one where carbohydrates began to dominate.
So let’s get some perspective. 10,000 years is a very long time. But it is not a long time relative to 2.5 million years of evolution. If a 2.5 million year stretch is equated to 1 year, then 10,000 years equates to about 1.5 out of 365 days. Looking at it in percentages, we’ve only been eating grains for 0.4% of our evolutionary history—that’s less than one half of 1 percent. Or, not eating grains for 99.6% of the time.
And it’s only gotten worse in the past 40 years or so with the “low fat” emphasis promoted by government and health establishments; both of which have been affected by financial and political agendas. Read my series on The Cholesterol Lie – And The Truth (Part 1, Part 2, Part 3) to see how even the medical, scientific and research establishments can be swayed by factors other than the facts.
Considering the three basic macronutrients—fat, protein and carbohydrates—if a society is persuaded to eat low fat, then those dietary calories will necessarily become displaced by some combination of the remaining two. Your calories need to come from somewhere and if they don’t come from saturated fat and protein, which are usually paired together, then they will necessarily come from carbohydrates.
Have a conscious look around at the contents of the store next time you go grocery shopping. Excluding the meat, dairy and fresh produce sections, the remaining floor space is largely comprised of grain based products. Almost everything outside of the meat, dairy and produce sections will contain some form of grain and refined sugar as a major caloric ingredient.
Think as well about the three meals, and probably three in-between meal snacks, you have each day. It’s most likely all of them will be grain based and include refined sugar (sugar, of course, is a highly refined carbohydrate). And unless you’re a water and black coffee only man, your beverages will also contain added sugars.
So it now seems obvious doesn’t it? Even though we all grew up eating cereal for breakfast, sandwiches for lunch and pasta for dinner, these are all grain based products which we did not evolve to consume. We have been bombarding our metabolisms with excessive amounts of carbohydrates for our entire lives.
Grains and Sugar
A good way to think about grains is to equate them with table sugar; even the highly lauded whole wheat bread, for example. All of these grains—bread, rice and pasta—are metabolized into glucose in the bloodstream no different than table sugar. Glucose is the term for blood sugar.
In fact, the Glycemic Index (GI) for many grain based products is about the same as for table sugar—GI is a measure of the effect on blood glucose levels a particular food will produce. For me this was a shocking piece of information. We all know that eating table sugar all day long would be unhealthy, so why would eating grains at every meal be any different?
Thus, if you eat grains at each meal you are flooding your bloodstream with sugar all day long. Which is what we all do isn’t it? Having to process all that sugar places an enormous amount of unnatural stress on your metabolism. And the resulting long term effects of this process are the diseases of affluence we are all familiar with: cancer, diabetes, obesity, dementia and heart disease.
From what I can understand, way back in the day before agriculture and grains, these diseases were prevalent, if they existed at all. People died from infections, infectious diseases and violent death. Paleolithic humans were also tall, lean, muscular and had healthy teeth.
So it seems that spiking one’s blood sugar several times per day is not healthy. In fact, the body’s response is for the pancreas to quickly release insulin to remove glucose from the bloodstream and store it as glycogen and fat. Glycogen is for more immediate energy use and fat is stored for reserve energy use.
Another effect of this glucose-insulin cycle is that it makes you hungry and low in energy every 2-3 hours. This is why a couple of hours after each meal the average person is looking for a snack. The sugar low that’s created from the effect of insulin removing glucose from your bloodstream makes you hungry and drowsy. So you grab another carbohydrate laden snack to satiate your hunger and the cycle starts all over again.
This reinforcing cycle creates a dependence on sugar for energy. In short, you get addicted to eating several times per day to appease your hunger, mood and stay alert. The modern term for this is “hangry.”
But you are not really hungry, in the truest sense. You are not “starving.” This is simply habit. Your body has gotten used to being fed sugar 6-7 times per day and sends you signals every 2-3 hours or so that it’s time for more sugar; which is about as long as glucose will remain in your bloodstream before it is removed by insulin.
The Foods To Eat
So enough then with the history and biology lessons. What and how should you eat?
Start simply by eliminating grains and refined sugar. Stop eating bread, pasta, rice, corn or anything else that contains flour. And except for the occasional cheat night, no more cake, ice cream or candy.
Half of your problem is now solved.
Drink only water, coffee and tea. Feel free to add a little full fat creamer to your hot beverages if you’d like.
Treat alcohol as you do sugar and make it the exception. Get off the sauce. It’s killing your brain cells, lowering your testosterone, and making you fatter and weaker.
Limit your eating to whole natural foods: beef, chicken, fish, pork, eggs, nuts, vegetables, tubers and fruit. And limit the latter two, to minimize the sugars. Cook with butter, olive and coconut oil. Never consume any vegetable oils. They are unnatural and one of the worse things you can ingest.
Personally, I will also take whey supplements for additional protein.
As a consequence of the above diet, the majority of your calories will now come from saturated fat and protein. And as a consequence of that, over time you will transform yourself from a sugar burner to a fat burner. In other words, your primary source for energy will become your stored body fat; which is how it is supposed to be.
Gone will be the ups and downs of sugar burning for energy. You will find yourself less hungry and be able to go longer periods of time without eating. And you will also have a steady level of energy all day long. No more hangry and no more post meal drowsiness.
Your body will now function as it was adapted to do. It will use stored body fat as the steady, even burn fuel it needs.
Thus, eating natural sources of saturated fat will not make you fat; it will cause you to burn fat and be able to go longer periods of time without eating.
Now that you’re off the sugar and not always hungry, you will easily transition into another measure of healthy evolutionary adaptation.
You will add Intermittent Fasting to your regimen and thrive like no other time in your life.
Unless you’re lifting to add size and weight, 3 meals a day is unnecessary. There is no reason to have to sit down 3 times per day to eat. It’s simply a cultural adaptation and a natural response to the high levels of carbohydrate laden foods we consume. Eating carbs simply makes you hungry all the time.
But since you are now off the carb driven glucose-insulin cycle you will not be hungry all the time. So you will leverage this new and healthy state to easily transition into Intermittent Fasting.
Fasting will change your life.
Freeing yourself from the need to eat every few hours will lay the foundation for a tremendous transformation in your character, spirit and health. It will set you on a new level; a higher and more natural plane of existence. And unexpectedly, it will add a measure of peace of mind to your life.
If you think about it, having to eat all the time just to be able to function is a form of weakness. It’s an addiction; an addiction which in the long term will lead to all sorts of health problems. And it’s also an addiction that is making you soft, both literally and figuratively.
Separate yourself from the masses. Sharpen your edge and harden your character and physique with Intermittent Fasting. The process is actually quite simple.
Eat your fill in the evening between 6 and 8. Have a half a cup of nuts and some fruit or some cheese and cold cuts before dinner. And then have a generous portion of meat and a large serving of vegetables for your evening meal. Load up on the vegetables. And to state the obvious: no pasta, no rice and no bread. Make sure your meat and veggies are prepared with butter or olive oil if appropriate.
And then skip breakfast and have a Paleo meal—say a generous portion of chicken and broccoli—at noon the next day.
Congratulations, you are now an expert at Intermittent Fasting. You’ve gone 16 hours without eating.
Make 16 hours between meals an everyday routine and it will add synergistic benefits to your healthy Paleo eating.
It will help to covert your metabolism further to run more naturally off of fat rather than sugar and it will also give your body a chance to cleanse itself at the cellular level every day. The term for this process is autophagy—which is the process by which cells clean themselves.
This is an extremely powerful spectrum of benefits. Think of it for a moment—it will transform your character through discipline and self-denial, provide you with all the energy you need to go full throttle each day and even cleanse your physique at the cellular level. There are not many other habits in life that can come even close to this kind of leverage and power.
And here are even more of the known benefits from Intermittent Fasting:
- It will speed up your metabolism and keep you lean
- It will increase your adrenaline levels for even more energy
- It will increase your mental focus and clarity
- It will increase your human growth hormone levels for more muscle mass
- It will help to increase your testosterone levels
- It will help to prevent disease
- It will help to prevent dementia
- And it’s anti-inflammatory, which some believe is the root cause of all disease
All of these benefits are available to you right now, essentially by just skipping breakfast and avoiding grains and sugar.
Take it to a New Level
As much as your mindset and spiritual health are important in your quest to Achieve Personal Greatness, so too is your physical health.
Give yourself every advantage.
Eat Paleo and fast for at least 16 hours per day.
Combine this with a meaningful Life Mission and a finely crafted Life Vision and you will completely transform your life here on earth.
Eventually you will become twice and then three times the man you are today.
You will tip the natural order in your favor and then unforeseen possibilities will begin to manifest themselves as if guided by hand.
So Quit Eating All the Time, take it to a new level and become a Force of Nature.
All the best,