Category Archives: Nutrition

Over-Simplifying Ray Peat

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If you’re familiar with some of my previous physical-health-related posts you may have picked up on what I’m for or against. Much of my current health stance stems off of the work of Dr. Raymond Peat, his research via Hans Seyle & Gilbert Ling, and Peat’s blogging army of Josh Rubin, Matt Stone, Danny Roddy, Rob Turner, Tracie Hittman, & C02 Factor (to name a few). For the sake of getting-to-know-the-basics, below is a short-summary of Peat’s stance via Chris Rosenfelt, a Peat-a-tarian, as Roddy boasts…

“Dr. Peat believes that energy and structure are interdependent, therefore providing proper oxidative energy to the simplest, smallest unit of living matter, the cell. Cells form tissues, tissues form organs and organs form the human body, obviously this is in its very simplistic form but if you take care and provide the proper nutrients/energy to the cell then it should have a “ripple effect” throughout the organism.

So Dr. Peat’s philosophy is just about maintaining proper oxidative energy through the use of protective hormones and elements such as thyroid, pregnenolone, progesterone, testosterone, carbon dioxide, glucose, saturated fats and not letting the potentially negative hormones and elements (if chronically activated) like cortisol, adrenaline, estrogen, PUFA’s, ACTH, lactic acid, carbon monoxide, parathyroid, prolactin, TSH, protein kinase C, etc… get out of control in the body.”

What does this all mean [without context]?

Peat approaches health by breaking the body down into its simplest form: a cell. Providing a cell with the appropriate energy (fuel/nutrient-dense food) and the appropriate environment (pro-anabolic hormone, anti-stress hormone, excreting bacterial endotoxin, eating anti-inflammatory foods) will encourage the tissues, organs, muscles, bones, and blood (which are all made up of cells) to follow suit (hence the ripple effect). Sounds pretty simple, huh?!

Peat researches hormones and how diet/lifestyle can either help or hinder their appropriate release. I suggest starting with Roddy’s blog to get a general idea of what Peat promotes.

Regarding any diet changes or implementation – do your own research, figure out what works for you in the interim AND long run (the long run is HUGE), and consult a trained professional.

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Question: Where can I find local organics?

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Since you know the Philly area, is/are there specific place(s) you suggest I do my grocery shopping? 

Here are a few tips that anyone can use to find quality food in their respective locations…

http://www.eatwild.com – Here, you can find all local grass-fed meat, dairy, and pastured egg sources. The website allows you to search by state and local area by zooming in on the pin-pointed map. It provides locations, product info, and contact info for farms, grocery stores, and things of the like.

http://www.localharvest.com – This site provides all of the above for local organic food sources: Online Stores, Farms, CSA’s, Co-Ops, Grocery Stores, Restaurants, Wholesale outlets, and Farmer’s Markets.

For those who travel, I managed to MacGuyver this way of finding organics while on the road: Google Map search on my iPhone (this can be done a computer, too) a group of key words before or when I arrive in a different city/area. My searches include: Organic, Grocery, Market, Co-op, Farm, Local, Vegetarian, Vegan, Health, Holistic, Whole Foods, or Trader Joe’s. Although I’m not a Vegan, if a Vegan place was nearby I’d walk to and inquire if they knew of any other “health” locations in the area that were more up my alley. It’s always possible to find quality, organic food no matter where you are or where you’re from. For example, while I was on tour with my band we had a show in Toronto. Through a Google Map search I was able to find a Co-op that was 2 miles from the venue we were performing at that night (we were only in town for one night). We got into town early and I walked the 4-mile round trip to the Co-op so I could get a good meal for the night and purchase food for the next day, too. Yes, that’s a bit much, but it’s an example of how it’s certainly possible to find organic food just about anywhere; it just takes a little creative effort and an understanding of the value that quality, organic food bring to life.

As for Philly, I highly recommend Birchwood Dairy Farms in Newtown, PA. They sell high-quality raw milk, raw cheese, raw butter, pastured eggs, grass-fed meats, fresh juice, homemade ice cream, and much more.

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The Secret to Life: How to Lose Weight, Gain Muscle, and Get Healthy Now!

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The Secret to Life! How to Lose Weight, Gain Muscle, and Get Healthy now!

Here it is! The answer everyone is looking for: How to Get Healthy and Stay Healthy in three easy steps!

Sound too good to be true? It’s not!

No hype.
No bull.
No marketing campaign.
No diet or detox miracle.
You don’t have to take any pills.
You don’t have to take any drugs.
You don’t have to starve yourself for weeks.
You don’t have to go from one diet craze to the next.
You don’t have to drink protein shake after protein shake.
You don’t have to weigh your food or weigh yourself every day.
You don’t have to run miles upon miles and do sit up after sit up.

Want to know how the heck you can get healthy starting right now?

L. F. B.

  • Love yourself.
  • Forgive yourself.
  • Be happy with yourself.

L. F. B.

Why do we become sick in the first place?
Why do we become sad?
Why do we eat too much?
Why do we not eat enough?
Why do we go from diet to diet?
Why do we go from exercise to exercise?
Why do we burn the wick at both ends?
Why do we believe that a fit body means a healthy body?
Why, now more than ever, is the United States becoming so unhealthy despite all of the diets, studies, and supplements available that apparently promote health?
Why, no matter what we do, can we not seem to get healthy?

  • Health comes when we take responsibility for our lives, our choices, and how we experience life.
  • Health comes when we are aware of why we may be unhealthy.
  • Health comes when we understand what it means to be healthy by questioning everything and listening to hour body.
  • Health comes when we have respect for ourselves, our body, and the food that we choose to become part of our body – our life.
  • Health comes when we balance our life’s wants and needs.
  • Health comes when we let down our ego and open up our heart.
  • Health comes when we provide a healthy external environment to reflect our internal environment.
  • Health comes when we do not place unrealistic expectations upon ourselves, others, or our experiences.
  • Health comes when we forgive our past so we can be present in the now and work towards hour future.
  • Health comes when we stop self-sabotaging.
  • Health comes when we are not ashamed of who we are on the outside because we accept ourselves on the inside.
  • Health comes when we accept who we are, and how we came to be.
  • Health comes when we do not compare ourselves to others.
  • Health comes when we understand that we are doing our very best in every moment and that no moment is ever wrong nor a mistake.
  • Health comes when you Love yourself.
  • Health comes when you Forgive yourself.
  • Health comes when you Be happy with yourself.

L. F. B.

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Inflammation: Grains, Nuts, Seeds, & Omega 6 Fats

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I bet you can guess that this post will tell you that some of your favorite foods/snacks are unhealthy. To an extent, yes… but my main point is to give you some perspective as to why these health foods aren’t so healthy after all…

Let’s start with Phytic Acid… one unhealthy property of Grains, Nuts, and Seeds. P.A. is a natural outer coating, which protects the nut and the germ/bran portion of a grain. This layer exists to ward off passer-by animals to avoid consumption because it will certainly cause digestive issues, thus allowing the plant to fully thrive/grow. What kind of digestive issues? Malabsorption (causing nutrient deficiency) and inflammation (food intolerance, food allergy, bloating, cramps, gas, fatigue, etc.). When consumed, the acid can actually bind to certain trace minerals such as Calcium, Iron, Potassium, or Magnesium and prevent the digest system from absorbing these (and other) nutrients. So, while you may be eating a healthy food, the digestive system actually cannot break down nor absorb any of the food’s healthy properties. Soaking (8-12 hours) or Sprouting (3-4 days) Grains, Nuts, and Seeds prior to consumption can help release most of the Phytic Acid, but trace amounts may still remain.

Gluten is another malabsorption and inflammatory property, and it is found only in Grains (with the exceptions of Corn and Rice). Gluten is a Wheat Protein. The body’s digestive organs are lined with a protective mucosa layer. This layer prevents bacteria, fungus, parasites, and you-name-it from entering the body and wreaking havoc. Gluten yields antibody properties that can break down this mucosa layer and penetrate the body’s immune system. Gluten can actually create holes in the intestines and undigested food can pass freely into the bloodstream (called Leaky Gut Syndrome) – holy immune system freak out, Batman! Gluten and its anti-digestive properties can be attributed to many health and mental diseases found all over this country (and world). It makes sense because the American diet is FULL of Gluten-based foods: Bread, Pizza, Flour, Beer, Oatmeal, Cereal, Snacks and the list goes on! Now, I believe that everyone has a Gluten Sensitivity, it just depends on how sensitive a person is and how long they can tolerate its intake before health problems become prominent (a person can even have issues and not even be aware of those issues because they don’t know any different).

Omega -6 Fats, also known as Polyunsaturated Fatty Acids (PUFAs), are also prevalent in American diet with their presence in Grains, Nuts, Seeds, Above Ground Vegetables, and Beans (we’ll stick to Grains, Nuts, and Seeds for now). According to most Doctors, Hospital Journals, and the U.S. Government, Omega -6′s are healthy and anti-inflammatory. I call Bullshit! Why? Because a Omega -6′s molecular structure is highly unstable and are rapidly oxidized (rancid/spoil) at moderate temperatures and at moderate pressures – not only in cooking, heating, or food processing, but also in the heat and pressure of a 98 degree human digestive system. Polyunsaturated Fatty Acids are called Poly-’s because they have more than one double bond (extra flimsy). Monounsaturated Fatty Acids have one double bond (flimsy) and Saturated Fatty Acids yield no bonds (strong like bull!). If these Omega -6 Fats aren’t damaged prior to consumption from food processing, packaging, and transportation, they can certainly be damaged, turn rancid, and cause inflammation when consumed. Now, different Grains have different amounts of Poly’s, as well as different Nuts and different Seeds so it’s a matter of choosing a less-inflammatory one over the other, but is it really worth it in the end if they still cause inflammation to some degree?

We covered how Grains contain THREE anti-digestive/inflammatory properties, while Nuts and Seeds contain TWO anti-digestive properties. These properties can encourage acne, eczema, rash, attention deficit disorder, chronic fatigue, brain fog, dehydration, constipation, weight gain, weight loss, erectile dysfunction, lack of libido, bipolar, mood swings, estrogen dominance (stress, emotional imbalance), dysbiosis, candida overgrowth, chronic infections, low immune system response, thyroid dysfunction, insulin-resistance, sugar sensitivity, dairy intolerance, food allergy, poor sleeping patterns, and you get the point. 

  • Grains to avoid: Wheat, Rye, Barley, Spelt, Quinoa, Millet, Buckwheat, Sorghum, Corn (take note that most alcohol is derived from grains/contain gluten)
  • Grains that are Ok: Rice, Gluten-free (still contains some gluten)
  • Nuts to avoid: Cashew (toxic properties), Walnut
  • Nuts that are Ok: [Soaked, Raw, Sprouted] Almond, Peanut, Brazil Nut, Macadamia Nut, Hazelnut, Chestnut, Pecan
  • Seeds to avoid: Flaxseed [Oil], Linseed [Oil], Hempseed [Oil], Cottonseed [Oil], Chia Seed, Sesame Seed [Oil]
  • Seeds that are Ok: [Soaked, Raw, Sprouted] Sunflower Seed, Pumpkin Seed

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Exercise, Hormones, and then some

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This is what a work out looks from a hormone’s point of view. The above chart (that I so eloquently put together with the help of my friends, the stick people) shows the two main hormones that are released during physical activity: Cortisol (a stress hormone) and Testosterone (a steroid hormone). In a time of stress (because that’s what exercise essentially is), the body releases Cortisol to handle the new energy demands, and at the same time (since the body is so efficient), it releases Testosterone so the physical activity can become easier (through time, and from strength and repetition).

Let’s take a closer look at the time of the physical activity and the hormone levels. Riiight around the 30-45 minute mark Testosterone hits a wall and drops dramatically while Cortisol keeps making its way to the sky if the workout continues. The key is to maximize that Testosterone boost by minimizing your time under stress. 

Keep physical activity to a maximum of 45 minutes. If you can get it done in a much shorter time, then please, please, please do that. When it comes to exercise, LESS IS MORE. Reap the benefits of the hormone boost by keeping your work outs short, to the point, and then sit your butt down, eat some good clean food, and sleep like a baby. It is so very easy to overtrain the body, especially for all of you runners out there long-distancing your way to stress heaven. But, even the Meatheads can take weights to a new level by going from one station to the next to the next because they have the “extra energy.”

Always leave the gym (or an exercise) with energy. Leave some in the tank so your body can actually function like a normal human body and not one that resembles a 90 year old man walking down a flight of stairs.

Keep in mind your other stress levels when exercising. Life is full of stress and the last thing you need is more stress, i.e. a hard, grueling work out. There’s work stress, school stress, family stress, relationship stress, financial stress, diet stress, water stress, sleep stress, toxin stress, and need I say more? There’s a time and a place for exercise, and there is also the right prescription of exercise to fit your needs (not wants!).

Eat enough calories. Your body uses 85% of your daily caloric intake just to keep the lights on! If you’re cutting calories, then you’ll be storing fat and burning muscle because that’s how the body survives in a calorie-deficient-SOS-survival mode. You may be losing weight, but remember that muscle weights more than fat.

Rest harder than you exercised. Sleeping is extremely crucial for an exercise program (*cough* stress program *cough*) to “work.” It is the only time your body can rest, recover, and rebuild using the day’s food supply. Take enough rest days and get enough sleep. Not enough Z’s will make any daily activity effort a waste of T.

 

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What’s the best kind of detox?

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Breathing properly, drinking clean water, eating organic food, getting plenty of sleep/rest, getting plenty of movement, clearing your mind of wandering thoughts, letting go of excess [past] stress, and loving yourself.

The reason the body becomes toxic is because of a lost awareness of how to take care of oneself - our non-physical unhappiness manifests itself into a physical unhappiness (and reality).

Our external environment (physical body, physical possessions, living space) is a direct reflection of our internal environment (thoughts, beliefs, feelings, emotions, nonphysical body). 

 

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You Are What You Eat Eats

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Cows are meant to eat grass – not grains, sawdust, manure, and cement powder. No wonder the commercial beef supply is sick, diseased, and must be pasteurized or soaked in ammonia to make it safe for consumption. Too bad it was never safe to begin with and those practices just make it worse for everyone – both the cattle, humans, soil, and the rest of the ecosystem.

If you do eat meat, take the effort to buy organic, grass-fed, humanely-raised cattle products.

Question: Anxiety

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I was wondering if you know anything regarding anxiety.  I have Generalized Anxiety Disorder.  It encompasses a little bit of OCD, some social anxiety, and some other stuff.  I went on an SSRI medication and had a very adverse reaction.  It basically made my anxiety skyrocket.  I just started a benzodiazepine, and it seems to work a bit, but I just really don’t want to be on any medication at all.  Know of any good natural remedies?  I exercise everyday, so I’ve got that covered.  Thanks!

Thanks for the question

Perspective:

You have the right idea that you don’t want to be on any medication so let’s dive right in on how that can be possible…

The best natural remedy is awareness.

What makes you anxious? Do you notice a trend surrounding your anxiety? Is it in certain situations? Is it at a certain time of day? Is it around certain meals? Is it around certain foods? Is it around certain people? Is it in a certain environment? Are you stressed often? Do you push yourself? Do you trust in yourself and others? Are you comfortable with yourself?

I ask these questions because they could all be factors – maybe just one, maybe two, maybe more than two. Anxiety is individually based. Yes, we all can have anxiety because it’s a stress reaction but we do not all have the same cause of our anxiety nor do we react to our anxiety in the same manner as the next person.

In order for you to overcome your anxiety you must be aware of what is the cause of your stress - anxiety is just a symptom. It may be a simple perspective of changing your diet around or it could be a deeper issue that deals with fear.

We experience stress from everything in our lives: diet, family, relationships, money, sleeping patterns, socializing, self-confidence, independence, exercise, etc.

You said that you exercise every day. Do you think that this could be contributing to your anxiety and daily stress? I am not an advocate of exercising every day because it is a major stress on the body and too much of a good thing can actually cause dis-ease. I would recommend that you take at least a month off from any exercise to let your body regenerate itself properly, specifically your adrenal glands (see: the Adrenal Fatigue quiz).

What is your diet like? Are you eating enough calories throughout the day? A lack of sufficient calories will cause stress OR you could be eating enough calories but they’re of the wrong kind: processed foods, junk, commercial dairy, artificial foods, gluten, etc.

“Personality disorders” as they’re so lovely termed are not an issue of personality, but the factors that contribute to that personality.

I hope this perspective helps. If you (or anyone) would like to speak to me personally, my email is jdperryhealth@gmail.com

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Define: Healthy

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Eat this, not that. This is healthy, that is unhealthy. These have antioxidants, that increases oxidation. This fat is good, that fat is bad. Carbs are good, carbs are bad. Coffee is good, coffee is bad. I’m right, you’re wrong.

What the hell is healthy anymore? Every day we’re told to do this, do that, don’t do this, don’t do that (yes, I’m a guilty party, too). Who’s to say who’s right and who’s wrong? Furthermore, who’s to say that my definition of right and wrong is the exact same as your definition of right and wrong? It’s im-freaking-possible.

I think society has bought into the desire for a black and white solution for health (amongst other things – come oooooon lottery ticket!), and that makes it very easy to capitalize at another’s expense. People tend to treat their symptoms of dis-ease with extremes – diets, pills, surgery, exercise, or vices – and rarely address the cause.  We all want to be healthy, but we also have our different reasons to be healthy and our different reasons for why we may be unhealthy.

With every study done there will be another study that completely negates those “facts.” And even the people who originally did the study may come out months from now saying to do this instead. The FDA renews the food pyramid every 5 years or so. But if that pyramid was full of facts and not biased opinions, then there wouldn’t be as great of a need for the medical industry or for me to write this blog. It’s good to research, learn, and listen to other perspectives, but you must ask yourself… what fuels that research, who is paying for those perspectives, and what other facts are out there that say otherwise? I’m speculating because think that holds true for the majority of what we hear on TV, on the radio, in magazines, and in published health journals by accredited doctors.

The only I can really approach this situation is to give the most general health/life guide that I can…

Learn about everything. Don’t believe everything.

Listen to your body and spirit for they know best.

You are a spirit, a mind, an ego, a child, and a body – understand who makes decisions.

Find a balance with everything in your life.

Build your path one brick at a time – life is rarely a straight, smooth path.

You are the only one responsible for your life and how you perceive your reality.

Accept yourself for who you were in the past and for who you are in this moment.

Forgiveness of self and others will open many doors.

Continually better yourself in the present.

Trust in the future and in yourself.

Be happy.

 

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Hydration and its many faces

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I’ve written a previous blog on water intake and my recommendations via Paul Chek’s book How To Eat, Move, and Be Healthy. I’m here today to dispute those recommendations based off of some new perspectives…

“Drink half of your body weight in ounces each day”

Holy crap that’s a lot of water! I’ve done it… 100 ounces? Sure, fill me up! Hell, there was a period where I was drinking a gallon of water a day. I peed every two hours, but at least I had clear pee and I was hydrated! Actually, I was overhydrated and, essentially, dehydrated. Make sense? Abs-probably not…

For those of you who’ve had experiences with “adult beverages” in excess – what color is your pee? CLEAR. Alcohol is a diuretic, meaning it dehydrates the body! And the clear pee is actually a sign of dehydration. Wild, huh?

Our cells only have so much room for water. Once they fill up they’re done, nothing else can come in until they have more room. When we continue to drink more water because of the Clear Pee Perspective, the CPP (I just made that up and am mentally copywriting it), there’s no where for it to go, so it just goes right through the body. There’s another piece to this puzzle, though… excess liquids can actually strip the cells of essential nutrients (minerals, to be specific). So not only does excess water intake waste your time, but it also wastes your nutrients. This can lead to many cause and effects including constipation, dry skin, cramps, spasms, vitamin/mineral deficiencies, etc.

You want me to add what to my water?

Water is essential to doo doo-ing and cleansing the body, but so are the trace minerals that should come naturally with water – sodium, potassium, magnesium, iodine, choline, iron, yadda, yadda, yadda. Ideally, water is collected in the clouds, falls to the ground, is “filtered” by the earth’s crust and picks up these essential trace minerals along the way before it deposits in a spring. Today, water is stripped, processed, packaged, and filled with chemicals that hinder our health. This can be avoided by filtering water (Reverse Osmosis being the best method), but I recommend that you add back the natural minerals to the water (and your food) with Morton’s Canning & Pickling Salt. I would not recommend drinking water without its essential trace minerals – either add them or purchase brands like Evian, Fiji, or a good-sourced Sparkling Water.

You can hydrate yourself through food, too!

All natural, “whole foods” contain some amount of water. Fruits and veggies yield the highest water content, and the major bonus is their natural trace minerals that come along for the ride! It’s easy to tell which fruits are more hydrating than others: melons, citrus, and seed fruits. As for veggies, I would recommend a potato-a-dayto. And we can’t forget animal sources such as unprocessed dairy, eggs, and meat!

Ok, so we know that too much water and alcohol can dehydrate the body, but what else can do that?

To name a few: Coffee, Tea, Energy Drinks, Processed foods such as white bread, white salt, and white sugar, and Highly Pasteurized drinks such as Juice and Milk.

Soooooo, how much water should I drink?

I don’t know. Really. The answer lies within your daily needs, your daily habits, and your perspective. I have been hydrating myself with about 1-2 liters of liquid a day, depending on my needs. I would recommend to listen to your body (not your ego) – it always has the answers.

The idea is to keep this all in perspective with your daily living habits. Take what you want from this and use it how you see fit. There isn’t a one size fits all answer to anything – it’s all about how you can use various perspectives to develop an answer for yourself… What will make you happy now AND at the end of the day.

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