PALEO: It's not a diet, it's a lifestyle
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About this ebook
Don't start a diet that will finish someday, start a lifestyle that lasts forever.
Forget about counting calories, starving and tasteless food.
Gain health, vitality, strength, improve your appearance, live better and longer.
Question the established dogmas.
Stand up to the food industry,
Join the revolution.
Welcome to the tribe.
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Book preview
PALEO - Tomas Pulido Galan
Dedicated to all those who start to rise up against a world in which saying you don’t eat bread is more frowned upon than smoking, drinking or abusing candies.
INDEX
––––––––
What your doctor doesn’t know
Myth: having many small meals throughout the day is better for your metabolism
Myth: if you stop eating sugar, your brain won’t have enough glucose to be able to function
Myth: if you exercise, you need to consume lots of carbs
Myth: you shouldn’t eat carbs for dinner
Myth: eggs increase cholesterol levels
Myth: light products are healthier
Myth: food without salt is healthier
Myth: breakfast is the most important meal
Myth: seafood and meat are responsible for high uric acid levels
Your ignorance is their business
Your health is your responsability
Looking back for moving forward
Modern poisons
Sugar
Trans fat
Omega-6 excess
Cereals
Alcohol
Soy
Questioned foods
Summarizing: eat REAL FOOD
Macronutrients
Proteins: destroying myths
Fats: the underrated
Carbohydrates: the mistake of lumping them all together
Don’t lose your time looking for the optimal percentage
It’s the hormones, stupid!
Eating less is not the solution
Stop counting calories
Insulin
Glucagon
Cortisol
DHEA
Leptin
The thyroids
Growing Hormone (GH)
Testosterone
Estrogens
Boost your metabolism
Move yourself
Build muscle
Do high intensity intervals
Briefly expose yourself to cold temperatures
Intermittent fasting
Superfoods
Sunlight
Eggs
Broccoli
Spnicach
Seaweed
Fish and seafood
Óffal and guts
Coconut
Fruit
Tomato
Garlic
Ginger
Turmeric
Cinnamon
Coffee
iHerb, the online organic supermarket
How to cook in a healthy way
Basic dishes
Bone broth
Creamy vegetable soup
Salads
Gazpacho
Paleo-bread in 2 minutes
Berries with yogurt or kefir
Scrambled eggs with spinach
Scrambled eggs with broccoli and bacon
More completely valid traditional dishes
When, how much and what to eat
Vegetables
Fruit
Fish and seafood
Eggs
Animals and their guts
Spices and dressings
Tubers, cereals and legumes
Sweeteners and sauces
Dairy
Dried fruit
Others
Sugar and sugar by-products
Trans fat
Gluten cereals and/or anti-nutrients
Seeds and oils rich in Omega 6
Alcohol
Favorable sun exposure
Sleep like a baby
Dental health
The origin of the problem: the diet
Brush your teeth, but not the way you were taught
Digestive health
What causes the Leaky Gut Syndrome:
How to cure the Leaky Gut Sydrome:
Evacuate in a natural posture
Brain health
Meditation
Arterial health
The unjustified fear of cholesterol
Which values are important in a blood test
How to lower coronary disease risk
Recognizing a heart attack
Eye health
Cancer
Paleo hygene
Shampoo
Soap and gel
Hydrating creams, emollients and moisturizers
Improve your skin’s appereance, for real
Purify the air in your house
Run away from the gym
Being healthy without falling into ruin
Live paleo
12 rules to avoid failure
This doesn’t end here
Welcome to the tribe
DISCLAIMER
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This book expresses the author’s personal opinion and it is not supposed to be used as a treatment or a remedy for any disease or medical condition, not even in a preventive way. If you suffer or you think you suffer any kind of disease or medical condition, you must visit your doctor in order to receive specialized attention and obtain his approval before following any of the personal advices the author relates in this book, same if you want to start an exercising or a training program. The opinions stated in this book concerning different foods, medications, companies, brands, and in general, any subject, represent nothing but the author’s point of view and his personal opinion. All trademarks mentioned here are the property of their respective owners.
Stats for realistic people
Odds of winning the christmas lotto = 0,001%
Odds of suffering a heart attack if you’re fat = 75%
What your doctor doesn’t know
According to a study, between 90 to 95% of the people who try to lose weight aren’t able to do so[1], and up to 75% end up weighting more than when they started the diet[2]. In any area of life, a failure rate of 90% would be unbearable, why making an exception with a nutrition professional? And what’s the reason for such a high failure rate?
Nutrition is a recently launched science. The Leptin hormone, in charge of regulating the appetite, essential for understanding the failure of low calorie diets at medium and long terms, was discovered just a few years ago: in 1994. It’s just one more of the many discoveries that have left behind old beliefs in which, sadly, many health professionals
are still basing themselves to treat their patients, to spread messages through media or to make recommendations from official institutions.
Today we know that despite the fact of being demonized for years, fats aren’t the origin of obesity, but the sugar used to replace them in some light products is. We know that cholesterol in food doesn’t lead to cardiovascular disease, unlike the trans-fat in the margarine so many doctors recommended to use as a substitute for the healthy butter, for example. That following the recommendations of the nutritional pyramid that situates cereals as the base of our diet can originate obesity and other diseases. That the hormonal response to food is as important as –or more than - the energetic balance (calories). And so on...
Nevertheless, some doctors and institutions seem to never have heard about any of this. Clinging to their old outdated ideas and ignoring the scientific evidence, they keep on giving the same recommendations as 20 years ago, the same ones that have lead us to the so called civilization diseases: obesity, cancer, heart diseases, allergies and chronic inflammation.
Being a doctor or having a nutritionist degree hanging on the wall isn’t the same as being updated on a science that has left many of the beliefs we had 10 years ago completely obsolete. In fact, after reading this book, you’ll know more about nutrition than most of the physicians. Of course, as in every field there are always good and bad professionals. Do you want to put yours to the test? Ask him or her if a high intake of eggs can increase your cholesterol levels: if the answer is affirmative, maybe the time has come to change your doctor or at least to question what he or she recommends on the nutrition subject.
But not only part of the health professionals are responsible of this misinformation getting to the population. Some official institutions also insist on confusing the citizen spreading suspicious messages, to say the least: the Spanish Dietetic Society sponsoring Bollycao[3]. The Spanish Pediatric Association endorsing a renowned cookie brand[4]. Or an alleged nutrition expert trying to refute, on national media, that sugar causes obesity (oddly enough, she’s being paid by the Sugar and Beet Studies Institute[5]). As the intelligent reader you are, I’m going to avoid being more explicit with my conclusions to let you make your own about this.
Nowadays, children at school are still being taught the food pyramid (disease pyramid would be a more accurate name), with cereals on its base and as an example of a correct diet, simultaneously allowing the advertising of chocolates with toys, fast food for kids, cookies in funny shapes and sugary cereals for breakfast
, enriched, so that they grow healthy and strong
. What kind of institutions allow this and who is going to vouch for these kids when they suffer from diabetes and obesity?
But let’s stop looking for someone to blame and let’s go into action. It’s time to question yourselves about everything. To look for answers. To not believe anything you see in any place. Not even what you read in this book! You’ll find that many of the statements mentioned here are based on references to scientific studies or meta-studies in the footnotes. I encourage you to go deeper, to make contrasts and to never take anything you read as the absolute truth. Ready? Let’s begin to destroy false myths then:
Myth: having many small meals throughout the day is better for your metabolism
This myth is spread everywhere and sadly, nutritionists still recommend this to people who want to lose weight or to athletes. However, scientific studies confirm something that people like me, who make just a few meals a day, already know: increasing the frequency of meals from 3 to 6 doesn’t have any effect on fat and makes the hunger grow.[6]
In order to understand the reason why this happens, we must know that many hormones that complement each other take action in our bodies, some of them in a fed
state and others in a fasting
state. If we ate every 2-3 hours, we would then be in a fed
state all the time and our hormone system would only work in a 50%. We will see the implications of this in a chapter devoted to explain the hormone system.