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    PALEO: It's not a diet, it's a lifestyle
    PALEO: It's not a diet, it's a lifestyle
    PALEO: It's not a diet, it's a lifestyle
    Ebook160 pages1 hour

    PALEO: It's not a diet, it's a lifestyle

    By Tomas Pulido Galan

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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.

    LanguageEnglish
    PublisherTomas Pulido Galan
    Release dateJan 4, 2016
    ISBN9781507128497
    PALEO: It's not a diet, it's a lifestyle

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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

      ––––––––

      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.

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