b Contnts xnnnnnnnnnnnn Primal Body, Primal Mind Byond th Palo Dit for Total Halth and a Longr Lif By Nora T. Gdgaudas, CNS, CNT ISBN 978-1-59477-413-3 $19.95 Quality Paprback Jun 2011 384 pags; 6 9 28 black-and-whit illustrations Imprint: Haling Arts Prss List of Illustrations 00 Forword 00 Prfac 00 Introduction 00 O Part on Primal Body n 1 A Look at Whr Our Ditary Rquirmnts Originatd 00 2 So, What s for Dinnr? 00 3 Grains... Ar Thy Rally a Halth Food? 00 4 Glutn: A Cral Killr 00 5 Don t Gt Grasd by Vgtabl Oils 00 6 So What about Soy? 00 7 Digstion and Nutrint Assimilation: 00 A North-to-South Journy 8 Your Gut and th Immun Connction 00 9 Ditary Fats: Th Good, th Bad, and th Ugly 00
b x O 10 Displling th Cholstrol Myth 00 11 Vitamin D... What All da Buzz Is About 00 12 Making th Omga-3 Connction 00 13 Th Tyranny of Trans Fats 00 14 So, How Much Natural Fat Do I Nd, Anyway? 00 15 Carbohydrat Mtabolism 101 00 16 Lptin: Th Lord and Mastr of Your Hormonal 00 Kingdom 17 Wight Managmnt 101 and th Path to Typ 2 Diabts 00 18 Things that May Hlp Conqur Sugar Cravings, Minimiz 00 or Hlp Rvrs Glycation, and Rstor Insulin Snsitivity 19 High Fructos Corn Syrup: A Sticky Wickt Bst Avoidd 00 20 Why You Shouldn t Us th Glycmic Indx 00 as Your Guid 21 What about Fibr as an Essntial Carbohydrat? 00 22 Adrnal Exhaustion: A Uniquly Modrn Epidmic 23 A Word about Watr 00 24 Undrstanding th Rol of Protin 00 25 Our Primordial Past: Undrstanding Mothr Natur s 00 Plan and Whr W Fit In 26 Using Insulin and Lptin to Our Advantag 00 Part Two Primal Mind n 27 Th Connction btwn Dit, Nutrint Dficincis 00 and Mood Disordrs, Attntional Problms, Cognitiv Function, and Wll-Bing
b x 28 How Important Is Fat to th Brain? 00 29 Whr Dos ADD/HD Fit into All of This? 00 30 Rlif from Anxity and Dprssion in Our 00 Uncrtain World 31 What about Food Allrgis and Snsitivitis? 00 32 Th Impact of Modrn Ditary and Environmntal 00 Strss on th Brain O Part Thr Paradis Lost n 33 Surviving in a Modrn World 00 34 What Gnration of Pottngr s Cat Ar You? 00 nnn Appndix A Whr to Start? 00 Appndix B Sampl Mnus 00 Appndix C An Abbrviatd Guid to Supplmntation 00 Appndix D Th Wston A. Pric Foundation 00 Appndix E Pyroluria 00 Appndix F Palo/Traditional Dit Rsourcs 00 and Rlatd Wbsits Appndix G Protin Contnt in Foods 00 nnn Rfrncs 00 About th Author 00 Indx 00
25 Our Primordial Past nnnnnnnnnnnn Undrstanding Mothr Natur s Plan and Whr W Fit In What Do All th Longst-living Individuals Hav in Common? If thr is a known singl markr for long lif, as found in th cntnarian and animal studis, it is low insulin lvls. Ron Ro s d a l, M.D., 1998 Rsarch across th board has shown that long-livd individuals ( animals and humans) shar th following charactristics: Low fasting insulin lvls Low fasting glucos Optimally low lptin Low triglycrids Low prcntag of viscral body fat Lowr body tmpratur 4
Our Primordial Past 5 On singl longvity markr stands out among all long-livd animals and prsons abov th rst, howvr, and that s low insulin lvls. In July of 2009 th agrly awaitd rsults of a twnty-yar study on th ffcts of caloric rstriction on primats wr finally publishd in th journal Scinc. Two groups of Rhsus monkys (slctd for thir strong similarity to us) wr studid: on group of monkys was allowd to at as much as thy wantd, and th othr group was givn a sufficintly nutrint-dns dit with 30 prcnt fwr caloris than thy would normally consum. Twnty yars latr only 63 prcnt of th monkys that at as much as thy wantd wr still aliv. Thirty-svn prcnt of thm had did du to ag-rlatd causs. And th caloric rstriction group? Eighty-svn prcnt wr still aliv and only 13 prcnt had did of ag-rlatd causs. Throughout thir livs th calorically rstrictd group maintaind suprior halth and aging-rlatd biomarkrs in vry ara: brain halth, mtabolic halth and rat, insulin snsitivity, and cardiovascular vitality. Th caloric rstriction group njoyd a thrfold rduction in ag-rlatd disas! Also, thy lost fat wight but maintaind halthy lvls of lan tissu mass. Thy also rtaind gratr brain volum, which normally shrinks with ag and glycation, but mor than that thy rtaind suprior cognitiv function. Th cardiovascular disas rat of th caloric-rstrictd group was fully half th rat of th control group. Forty prcnt of th control group dvlopd diabts (or pr-diabts). Not ONE singl monky in th calorically rstrictd group dvlopd ithr. Rmarkabl. Th availabl photos from th study showing xampls of ag-matchd individuals from th two groups, which I was not abl to includ hr, ar visually striking. Stunning, vn. Th caloric-rstrictd monkys lookd almost litrally half th ag of th controls. Among th most common misconcptions about monkys and aps, incidntally, is that thy ar vgan animals. Though thy ar bttr adaptd to making us of plant foods in som ways than w ar, thy also radily at th sam things w at. ALL monkys and aps ar known to at mat, and many vn hunt for mat. Th on notabl
6 Primal Body xcption is th mountain gorilla, and vn thy gt som inscts in thir dit. Monkys and aps ar omnivors and, lik us, will at whatvr might b availabl to thm in thir nvironmnt. Som vn catch and at fish! On of th rasons Rhsus monkys wr slctd for this particular study, in fact, is bcaus of thir pronouncd similarity to us, vn in trms of dit. Thr ar actually svral mor rcnt studis showing significant halth bnfit whr caloric rstriction in humans is concrnd. A nwly rlasd study in th Journal of Applid Rsarch, Clinical Exprinc of a Dit Dsignd to Rduc Aging dmonstratd that, in th contxt of an outpatint mdical clinic, a dit high in fat (unlimitd quantity), adquat in protin (50 80 grams pr day), and vry low in carbohydrat, with som addd multivitamin and minral supplmntation, ld to significant improvmnt in rcognizd srum factors rlatd to th aging procss. Patints wr told to at whn thy wr hungry. Th rsults also includd a significant loss of body wight, a significant rduction in systolic and diastolic blood prssur, and a rduction in lvls of lptin, insulin, fasting glucos, and fr T3. Dspit th prdominanc of fat in th dit, srum triglycrids wr also gratly rducd. Of cours, it s asy to rstrict ovrall caloris with lab animals, as thy hav no choic in th mattr. It is quit anothr mattr to try and rstrict ovrall caloric intak whn you r driving past fiftn fast food joints on your way hom, ar surroundd by constant advrtismnt, and hav a rfrigrator and cupboards full of food at your ravnous fingrtips. Unlss, of cours, you apply th caloric rstriction modl in a way that dos not lav you hungry which is xactly what this book tlls you how to do. Just follow th simpl, most basic ditary guidlins outlind hr to at optimally wll whil fling fully satisfid and living halthir, longr and vn sav som ral mony along th way! Evn whil buying th bst-quality grass-fd mats, produc, and wildcaught fish you can find yourslf saving considrabl mony on grocris. Th basic guidlin to rmmbr is this: gratly rstrict or liminat sugar and starch (prfrably liminating glutn compltly), kp your
Our Primordial Past 7 protin intak adquat amounting to approximatly 6 7 ouncs of organic grass-fd and/or wild-caught mat or safood total pr day, at as many fibrous abov ground, nonstarchy vgtabls and grns as you lik, and at as much fat (from fattir cuts of mat or fish, nuts, sds, avocados, coconut, buttr/gh, olivs, oliv oil, and th lik) as you nd to satisfy your apptit. Th bottom lin hr is that natural ditary fat is not at all our nmy and that, in th absnc of ditary carbohydrat and with adquat protin, it can rsult in a far mor satisfying, longr, and halthir lif ovrall. Simpl, dlicious, and satisfying. No hungr or flings of dprivation ndd, and all th bnfits of supporting a longr and halthir lif whil saving you mony. It s bttr for th plant, too. If you do nothing from this book othr than what was outlind in th last paragraph, your halth and wll-bing will chang rmarkably, and chancs ar you will ag much mor gracfully and liv longr. And that s no monky businss.