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HEALTH AND NUTRITION BRIEF
Paleo Diet/ Primal Blueprint
 Our bodies are genetically the
same as those of our ancestors
10,000 years ago.
 However, the modern American
diet is completely different. It
inhibits our natural hormone
levels, and limits our genes from
expressing themselves fully.
 Eat whole natural foods, avoid
processed, non perishable junk.
Basic Food groups
 Meats/proteins(2-3 meals per
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day)
Vegetables(As much as possible
everyday)
Fruits(2 meals a day, and as a
dessert/snack)
Nuts/Healthy fats(2 meals per
day, snack during the day)
Limit grains as much as possible,
especially if you need to lose
weight. This includes Beer!
Meats/Proteins
 Protein and fat should replace
the vast majority of grains in
your diet.
 Protein contains an appetite
inhibitor called PYY. Helps
maintain healthy weight.
 Try to consume close to one
gram of protein per lb of lean
bodyweight.(For example, if you weigh 100
lbs but you`re 20% body fat you only need 70-80
grams of protein)
 Eat fresh, grilled, boiled, broiled,
baked, and avoid all processed
meats like salami, hotdogs, etc.
 Super foods= Salmon, Grass-fed
steak
Vegetables
 Eat twice as many
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vegetables a day as you do
now, then eat some more.
Although low calorie,
vegetables contain vast
amounts of nutrients that
help your body function at
peak performance.
Contain phytonutrients
that protect you from the
sun, maintain healthy skin,
bones, eyes, etc.
Limit high starch
“vegetables” like potatoes
and corn.
Super foods= Bell peppers,
spinach, carrots, broccoli
Fruits
 Also contains phytonutrients and
Antioxidants
 Fruit actually contains essential
amino acids necessary for
muscle growth(Fruit plants and humans are
symbiotic)
 Best time to eat is at breakfast,
post-workout, as a snack with
some nuts.
 The more fruit you eat, the less
sugar you eat from other
sources(preferably NO other
sources)
 Super foods= All berries,
especially blueberries and
strawberries.
Nuts/Fats
 Fats will replace role of
carbohydrates(Except before
races)
 Body prefers to burn fat over
glycogen
 Have fat with almost every
meal besides breakfast, and as
a bedtime snack to boost HGH
levels and avoid hunger.
 Healthy fats include:
Avocados, peanuts, almonds,
walnuts, lard(animal fat).
Grains
 Limited consumption
 Human body was not meant to process grain
 we will still need to eat grains b/c of the long and
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intense training sessions we do.(especially
endurance athletes)
However, you should consume them
strategically,(i.e.. Only before a long workout,
intense training session, or race).
consume less than 150 grams of carbs on regular
days, eat more on hard training days.
CAVEAT: Some people can consume a higher
carb/grain diet and actually do very well. However,
most of the world`s population would feel better
with a more paleo style diet.
Paleo vs New Age test. Consume a full meal
comprised only of refined carbs(bread, pasta,
bagels, etc.) rate your energy levels 15 min after,
and 1 hour after. Repeat using paleo foods.
Compare.
Fatloss meal/calorie plan
 Take goal weight, multiply
by 10, and you have calories
per day. Multiply that by 7,
and you have calories per
week.
 Ex: Goal weight 175lbs.
175x70= 12250 cal
 Hard method: eat exactly
1750 cal per day in 6-7 small
meals every 2 hours.
 Easy method. Eat less
during the week, more on
weekends. Do Intermittent
Fast days(IF)
Weekly plan
 Mon: 800cal(Optional fast day)
 Tues:1750cal
 Wed:800cal
 Thurs:800cal(Optional fast day)
 Fri: 4000cal
 Sat:3000cal
 Sun:1100cal
Diet and Exercise for fatloss
 A restricted calorie diet + Increased number of
Intense trainings sessions= low body fat
 We`ve just gone over meal plans and types of food
to eat and not to eat.
 As long as you eat less overall, while increasing HIIT,
slow cardio, and some resistance training, you will
maintain muscle and lose fat.
Perfect storm meal/exercise
outline
 Use battalion PT
 Minimize time spent in gym
 Strength training, followed
by HIIT, followed by slow
cardio= badass workout.
 Fast at least 3 hours before,
1 hour after workout.
 3 to 4 intense workouts per
week is perfect. Increase low
impact cardio.
Increasing HGH levels
naturally
 The “HGH flush” post
workout
 Types of Fat burning
workouts: Tabata, circuits,
crossfit, P90-X, Sprint drills,
resistance interval training.
 Anything that is short but
intense
 Fasting also increases HGH
levels
 Healthy Fats
Supplements
-Multivitamins a must on a
restricted calorie diet.
-Vitamin D boosts athletic
performance as much as 20%.
Take in either D3 pill form or
get as much natural sunlight
as you can. Reduces body-fat.
-Whey Protein does help with
fat loss, muscle gain and
during dieting phases.
-Fish Oil: multiple benefits.Great
for fat-loss.
How you train and eat determines
how you look and perform
Questions?