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Movement – Nourishment - Positive Energy

“Let food be thy medicine

Let medicine be thy food”

Hippocrates

The L.I.F.E Diet

Longevity – Immunity – Feel better – Energizing

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Objectives

❖ Improve overall body composition ❖ Return to a normal weight ❖ Increase energy ❖ Extend and enhance quality of the lifespan ❖ Significantly reduce risk of disease ❖ Reduce joint pain ❖ Clear any brain fog ❖ Improve sleep quality ❖ Strengthen immune system ❖ Improve gut microbiome health (gut bacteria) ❖ Look great, feel better ❖ Be healthy from the inside, then out

This is not a diet in the sense that a diet implies that it is only temporary.

This is a sustainable lifestyle. Stick with it and it will become easy, fun and rewarding.

What you cut out, or stop eating, is going to be far more important than anything you might add.

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The Basics

❖ Drink at least half your bodyweight (lbs) in ounces of water each day

❖ No grains (except millet), no “vegetables” with seeds (technically considered fruits, i.e. zucchini), no soy – Plants are living things that want to live and reproduce just like humans. For this reason, they are also master chemists, and some have evolved to produce chemicals that make predators feel poorly after consumption as a means of dissuading the predator from eating that plant ever again. One of the chemicals that these plants produce is lectin; a type of protein that will suck your energy, make you weak, fat and destroy your gut, which is the root of most disease1, 2, 3. In fact, the lectin present in these plants actually paralyzes smaller predators like insects. Of course, since us humans are so large, we don’t feel the effects to that extent, if at all right away, so we never get the message to stop eating these harmful foods. Nevertheless, these foods end up wreaking havoc on our gut and become the root of disease and dysfunction2,3.

❖ As a rule of thumb, try to include a vegetable at every meal (bonus points for mixing it up each time).

❖ Just a gut feeling – The gut feeling is real; we now have evidence that there is a 2-way communication pathway from the brain to the gut. Whether your gut is comprised of good bacteria or bad bacteria plays a big role in your mood, decision-making, and overall brain function30. The foods on the list of unacceptable foods will not allow the good bacteria to survive and the bad bacteria will move in. The foods on the list of acceptable foods nourish the good bacteria and starve the bad bacteria, allowing for improved brain function.

❖ You are what you eat, and what you are eating ate – Many animal

products are fed grains, soy, corn, arsenic, sewage and more toxic foods/chemicals. These are animal products that you should stay far away from.

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Corn is all too common in animal products as well as processed foods. 93 percent of beef in a burger originates from corn. Scientists at UC Berkeley carbon-tested stands of hair from the typical Americans and found that 69 percent was comprised of corn. They performed the same tests on typical Europeans and the corn content was just 5 percent28,29. - For poultry, seek organic pasture-raised products that are not fed a

“vegetarian diet” (a.k.a. grains, soy, corn, arsenic, sewage, etc.). - For red meats, seek organic grass-fed, grass-finished and pasture-raised

products. Buying poultry and meats can be tricky and they are not necessarily the healthiest options out there anyway, so it is best to limit the intake of animal products as much as possible.

❖ The foods on the unacceptable list are foods that were not consumed by

humans until 10,000 years ago, meaning that our bodies have not had nearly enough time to evolve to be able to actually process these foods in an efficient way. We cannot tolerate these foods and should avoid them; they wreak havoc on our gut. Many of the unacceptable foods contain the lectins (above).

❖ Shifting Metabolism; When to Eat4 – When we eat all day every day, our

bodies burn glucose for energy, which is not efficient and our mitochondria become exhausted from constantly having to produce energy to process food. Normally, our regular consumption of food provides the brain with glucose for fuel. In between meals, our brains are supplied with this glucose by breaking down glycogen from the liver and muscles. However, glycogen stores run out eventually. Our metabolism shifts and we create new molecules of glucose through amino acids of protein in our muscles. This process is called gluconeogenesis. Sure, this might create new energy for your body, but you are breaking down muscle at the same time. On the flip side, when you go long periods without eating, your body turns to fat for vital fuel (meaning you burn fat for energy). Your body breaks down fat into specialized molecules referred to as ketones. Among the various types of ketones, there is beta-hydroxybutyrate (beta-HBA), which is far superior in terms of energy production when compared to glucose. In fact, beta-HBA improves antioxidant function, increases quantities of mitochondria (more energy), stimulates the growth of new brain cells, and suppresses inflammation22. Think of ketones as a super fuel.

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What’s even more incredible is that tumors cannot grow when your metabolism shifts to ketones as a source of fuel, as they are designed to feed off glucose for growth21. So, it is a good idea to go 16-18 hours without eating every day. Now I know what you’re thinking… 16-18 hours is a ridiculously long amount of time to go without eating! Actually, it’s not when you think about it like this: if you have dinner at 5:00 pm, then that means you shouldn’t eat again until 9:00 am… that’s not so bad! In addition to an increase in energy and a decrease in body fat, my father (a doctor) has observed in his patients throughout his career that those who use the system the least, or eat less often, generally live longer than those who continuously pound food down. I’m not saying you should restrict calories too much, but just be mindful of when and how often you eat. In fact, don’t count calories, just eat the right foods at the right time. Fasting for just 16 hours and eating within an 8-hour window for as little as 8 weeks has been proven to decrease fat mass, maintain and build muscle mass, and increase some critical bio markers of overall health when paired with resistance training24. No, this does not mean you can eat burgers, fries and the like within that 8-hour window; this only works when paired with the right diet. Read more here.

Note: It may be difficult to go 16 hours without eating at first, but it will get easier as your body becomes more efficient at burning fat for fuel.

❖ Meat: High meat consumption has been linked to shorter lifespans4. I think is worth nothing that the civilizations and areas of the world that live the longest eat very small amounts of meat, and when they do eat meat, it is usually fish (wild-caught only). Low meat consumption leads to a significant reduction in insulin-like growth factor 1 (IGF-1). As a rule of thumb, try to limit average meat consumption to less than 4 ounces and never more than 8 ounces. - You have probably heard before that red meat can cause heart disease

and cancer, and that can be true if you eat it all the time. However, grass-fed beef is on the list of acceptable foods because of its polyphenol content, among other benefits. Polyphenols are micronutrients that serve as antioxidants which give us great health benefits. Moderation is the key here; I have 2 eggs most days but eat a wild-caught fish that is low in mercury (Alaskan Salmon) once or twice per month. I rarely, if ever, eat beef or chicken.

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❖ Be an ingredient detective – Watch out for any of the foods on the list of

unacceptable foods as an ingredient in anything you consider eating. There is no gray area; if an ingredient from the list of unacceptable foods is listed in a product, then do not eat it. It makes decisions easy – black and white. In some cases, there will be odd chemical concoctions in processed foods, like “tert butylhydroquinone”, which is a preservative that causes stomach tumors. As a rule of thumb, don’t eat anything with ingredients that you cannot pronounce. Check out this list of toxic ingredients to avoid.

❖ Against the Grain - Grains contribute to chronic inflammation, leaky gut, and autoimmune diseases. Intestinal permeability (gut destruction) and immune reaction have been confirmed in humans with the following molecules found in grains: gliadin, wheat germ agglutinin, prolamins, and lectins.31

❖ Organic vs. Conventional – Always choose organic when possible. Conventional animal products are loaded with growth hormones, antibiotics, etc. Conventional produce has toxic, manmade chemicals all over them. For example, there are 47 different pesticide residues found by the USDA Pesticide Program on conventionally grown apples. Among them are 6 known carcinogens, 16 hormone disruptors, 5 neurotoxins, 6 reproductive toxins and 11 honeybee toxins25.

❖ Is Fruit Making Us Fat and Causing Disease? The answer is yes, fruit is not a

health food, see why here.

❖ Food for Thought: o Great apes eat fruit to gain weight for the winter when food will be hard to

come by. o Farmers use grains, corn, beans and soy to fatten animals for slaughter. o Horses are fed oats to fatten them for winter. o Eliminate these foods to slim down, lower inflammation, and improve your

overall health 🙌 ❖ 30 to 40 percent of all cancer cases can be prevented by dietary and

lifestyle measures alone6. ❖ Eating healthily can significantly reduce the risk for Alzheimer’s Disease7,8.

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❖ Genetic factors are not the major causes of disease9. Your lifestyle and nutritional decisions give you the power to control your fate10.

❖ Long-term marijuana use alters brain development, shrinking the size of the hippocampus, decreasing activity in the prefrontal cortex, leading to cognitive impairment and a lower IQ11,12,13,14,15,16,17. I understand this is a hot button issue and not everyone considers the brain as much as I do in relation to overall health. There are also plenty of proven benefits to use of marijuana. Therefore, I am neither for or against its use and it should be evaluated on a case by case basis.

❖ Avoid prescription drugs and antibiotics, they destroy the gut microbiome, which makes you highly susceptible to disease and dysfunction as well as weight gain, among other negative externalities18. The Journal of the American Medicine Association published papers reporting that about 106,000 Americans die from pharmaceutical drugs every year. These are drugs that are properly prescribed, the people that took them experienced normal side effects, and they took the medication as directed. Yes, you read that correctly. This means 106,000 people die from normal, expected side effects from drugs each year19. That means that about 2.4 million people have died from proper use of pharmaceutical drugs in the last 23 years while TEN supposedly have died from vitamins20. *** The bottom line: turn to vitamins and nutrition before prescription drugs and antibiotics.

❖ Beyond the limits - more studies need to be performed, but there have been many verified cases of cancer remission with treatment of intravenous vitamin C therapy23.

❖ What you put on your skin will go in – There are all sorts of known carcinogens, endocrine disruptors and the like found in your average personal care and household products. Choose natural and organic products when possible because most of what you put on your skin will permeate through your skin, enter the bloodstream, and impact the gut microbiome26. Check your hair products, deodorant, shampoo, lotions, and everything else for sulfates, parabens, fragrances and other chemicals. Check out my Definitive Guide To Healthy Hair & Skin (Men & Women!) for clean alternatives and download the Think Dirty app to scan products and find out what is in a product and how it is affecting you in seconds.

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LIST OF ACCEPTABLE FOODS

OILS

(Although, try to cook with water whenever possible to avoid pouring free radicals into your body due to the fat being damaged by high heats)

Algae oil

Avocado oil (cold-pressed, good for cooking)

Coconut oil (cold-pressed, unrefined only, good for cooking)

Macadamia oil

MCT oil

Olive oil (cold-pressed, unrefined only, never for cooking because it is easily damaged by heat)

Perilla oil

Red palm oil

Sesame oil

Sweeteners

Erythritol

Inulin

Just Like Sugar

Monk fruit

Stevia (Sweetleaf brand)

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Xylitol

Nuts & Seeds

(1/2-1 cup per day)

Macadamia nuts

Pistachios

Chestnuts

Coconut

Coconut milk (unsweetened only)

Flaxseeds

Hazelnuts

Hemp protein powder (Nutiva brand)

Hemp seeds

Pecans

Psyllium

Walnuts

Olives

All

Dark Chocolate

75% cacao or more (1 oz. per day)

Vinegars

All (no added sugar)

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Herbs & Seasonings

Any organic seasoning, except chili pepper flakes

Flours

Almond

Arrowroot

Cassava

Chestnut

Coconut

Grape seed

Green banana

Hazelnut

Sesame

Sweet potato

Dairy (limit)

Ghee

Goat yogurt, milk, cheese

Grass-fed organic pastured butter

Parmigiano Reggiano cheese imported from Italy (cows in Italy do not have the Casein A1 mutation like American cows, instead they produce Casein A2 protein that humans handle well)

Sheep cheese, yogurt

Fish

(Wild-caught, low mercury, 4 oz. per day, NEVER farm-raised)

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Alaskan salmon

Anchovies

Clams

Cod

Crab

Lobster

Mahi Mahi

Mussels

Oysters

Sardines

Scallops

Shrimp

Fruits

(Limit all but avocado, consume only in summer)

Avocados

Blueberries

Rasberries

Blackberries

Strawberries

Cherries

Crispy pears

Pomegranates

Kiwis

Apples

Citrus

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Nectarines

Peaches

Apricots

Figs

Plums

Vegetables

(Eat a ton!!)

Algae

Artichokes

Arugula

Asparagus

Basil

Beets

Bok choy

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Chicory

Chives

Cilantro

Collards

Fennel

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Garlic

Hearts of palm

Kale

Kimchi

Leeks

Lettuce

Mint

Mushrooms

Mustard greens

Onions

Parsley

Perilla

Radishes

Sauerkraut

Sea veggies

Seaweed

Spinach

Swiss chard

Watercress

Resistant starches

Baobab fruit

Cassava

Celery root

Green bananas

Green papaya

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Green plantains

Jicama

Paleo bread & wraps

Parsnips

Persimmon

Rutabaga

Siete brand tortillas (coconut & cassava flour)

Sweet potatoes

Taro root

Turnips

Yams

Yucca

Pastured Poultry

(Limit)

(NOT free-range, but pastured, NOT vegetarian-fed, 4 oz. per day)

*”Vegetarian fed” = grains, soy, arsenic = avoid

*“Free-range” = free to roam for 5 minutes per day = avoid

Chicken

Dove

Duck

Eggs

Goose

Ostrich

Pheasant

Quail

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Turkey

Meat

(Grass-fed and grass-finished, limit as much as possible, once every other week is ideal)

Beef

Bison

Boar

Elk

Lamb

Venison

*** See unacceptable foods below **

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List of Unacceptable Foods

Refined, Starchy Foods

Acesulfame K

Agave

Artificial sweeteners

Aspartame

Bread

Cereal

Cookies

Crackers

Diet drinks

Flour

Maltodextrin

Milk

Pasta

Pastry

Potato chips

Potatoes

Rice

Saccharin

Splenda

Sugar

Tortillas

Wheat

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Vegetables

Beans

Chickpeas

Edamame

Green beans

Legumes

Lentils

Pea protein

Peas

Soy (estrogen!)

Soy protein

Sugar snap peas

Textured vegetable protein

Tofu

Nuts & Seeds

Brazil nuts

Cashews

Chia

Peanuts

Pine nuts

Pumpkin

Sunflower

Fruits

(if it has seeds, it is a fruit)

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Bell peppers

Chili peppers

Cucumbers

Eggplant

Goji berries

Melons

Pumpkins

Squashes

Tomatoes

Zucchini

Dairy

Cheese

Frozen yogurt

Ice cream

Yogurt

Grains

Barley

Barley grass

Brown rice

Buckwheat

Bulgur

Corn

Corn products

Corn starch

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Corn syrup

Kamut

Kashi

Oats

Popcorn

Quinoa

Rye

Spelt

Wheat

Wheatgrass

White rice

Oils

Canola

Corn

Cottonseed

Grape seed

Peanut

Safflower

Soy

Sunflower

Vegetable

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Vitamins and Supplements

Supplements are not necessary for this program, but the right ones can be added if you would like to see accelerated results. Explore the benefits

❖ High quality fish oil (Nordic Naturals, daily) ❖ Spirulina (nature’s multivitamin, daily) ❖ Nutiva hemp protein powder, hemp seeds (lowest heavy metal content of

most protein powders, superfood, daily) ❖ B complex (energy, daily) ❖ Kre-alkalyn or creatine monohydrate (ATP energy production, muscular

strength = more gains, 5mg daily) ❖ Alpha Lipoic Acid (antioxidant, research suggests creatine is more

effectively absorbed when paired with ALA, daily) ❖ Vitamin C, camu camu powder (antioxidant, muscle + tissue + cellular

repair, collagen production, over 1000mg daily) ❖ Collagen (hair, skin, nails, joints, bones, daily) ❖ Niacin (energy, metabolism, daily) ❖ Citrulline (protein metabolism, immune function, daily) ❖ Choline (healthy nerve function, produces neurotransmitter acetylcholine,

daily) ❖ Glutamine (nitrogen transporter) ❖ Acetyl Carnitine (focus, daily) ❖ Tyrosine (focus, mood, glandular function, 500mg daily) ❖ GABA (calm mind) ❖ Magnesium! (energy, enzyme production, lessens cravings, min 500mg

daily) ❖ Coenzyme Q10 (cognitive function + memory, everyday) ❖ Glutathione (master antioxidant, 2x per week) ❖ BCAA’s (Not the chemical-laden flavored powder bs, try whole foods brand

capsules) ❖ Iodine (thyroid function) ❖ Ashwagandha (energy, muscular strength) ❖ Boron (boost testosterone) ❖ Resveratrol (anti-aging, heart health)

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A Day in The Life

*Please note: not every day is exactly like this, of course, but it is an accurate representation of some days

7:00am: Wake + 16 oz. water

8:00-8:30am: Training Session

9:00am (Breakfast + vitamins + meditation + reading): 16 oz. water, Mean Green Shake (3-4 handfuls spinach, hemp protein powder, hemp seeds, Bulletproof Brain Octane Oil, creatine monohydrate, camu camu (potent Vitamin C), ½ green banana (less sugar and more resistant starch when green), unsweetened coconut milk, cacao powder, stevia)

1:00pm (Lunch): 2 eggs, mashed avocado, kale + olive oil on top + baked sweet potato chips OR 2 Brunch Tacos (Siete brand coconut and cassava or almond flour wraps, Primal Kitchen avocado mayo, sauerkraut, and a pastured raised egg scrambled with cinnamon) + steamed broccoli/cauliflower + Macadamia nuts/pistachios.

5:00pm (dinner): Hilary’s Veggie Burger (Hemp & Greens or Root Veggie) OR Wild-caught sockeye salmon filet + cauliflower/broccoli. IF still hungry, then Mean Green Shake

Liquid Consumption: 90-110 ounces of water (I weigh 155 lbs)

Note: I shop at Whole Foods

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Movement – Nourishment - Positive Energy

Sources

1. https://www.ncbi.nlm.nih.gov/pubmed/25599185 2. https://www.ncbi.nlm.nih.gov/pubmed/25584460 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112188/ 4. https://www.ncbi.nlm.nih.gov/pubmed/26374764 5. https://www.ncbi.nlm.nih.gov/pubmed/26143683 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC526387/ 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393525/ 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3494735/ 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4841510/ 10. https://www.ncbi.nlm.nih.gov/pubmed/23790411 11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827335/#R1 12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827335/table/T1/ 13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827335/figure/F2/ 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3563634/ 15. https://www.ncbi.nlm.nih.gov/pubmed/22669080 16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223558/ 17. https://www.jordanparishealth.com/single-post/2017/12/07/Marijuana-

and-its-Effects-Good-or-Bad 18. https://www.jci.org/articles/view/72333 19. http://www.health-care-reform.net/causedeath.htm 20. http://orthomolecular.org/resources/omns/v07n16.shtml 21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4235292/ 22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5341812/ 23. http://journals.sagepub.com/doi/10.1177/1534735414534463 24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/ 25. http://www.whatsonmyfood.org/food.jsp?food=AP 26. https://www.cdc.gov/niosh/topics/skin/ 27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3988204/ 28. http://uvamagazine.org/articles/the_hair_detective 29. http://www.cnn.com/2007/HEALTH/diet.fitness/09/22/kd.gupta.column/ 30. https://www.ncbi.nlm.nih.gov/pubmed/21750565 31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/