Ruh-roh. (Photo: Toby Otter)
Following our Paleolithic ancestors, our Neolithic ancestors lost an
average of six inches in height. Most people now have those last 5-10
pounds that seem impossible lose. The causes for both, surprisingly,
may be the same.
Robb Wolf can explain. Robb, a former research biochemist, has functioned as a review editor for the
Journal of Nutrition and Metabolism and is co-owner of
NorCal Strength & Conditioning,
one of the Men’s Health “top 30 gyms in America.” He’s also a former
California State Powerlifting Champion with a competition 565 lb. squat,
345 lb. bench, 565 lb. deadlift…
I have known
of Robb for several years, but I only met him
through a friend a week ago. Several weeks earlier, that same friend
had sent me a copy of Robb’s book,
The Paleo Solution,
which I ended up devouring in a few sittings. The chapters on
digestion and improving digestion where particularly fascinating to me,
and, for that reason, this post is a book excerpt. It details a
particular problem and specific solutions. Enjoy.
Enter Robb Wolf.
A Common Problem
Below I describe several people who at first glance appear different,
but in fact they all share a common problem. They had significant
health issues with no apparent cause or solution and assumed they had no
treatment options, as their doctors were stumped and could offer few
solutions.
For you, this chapter may represent the “missing link” in your quest for improved performance and health.
Alex, Age Five
I first learned of Alex from my friend Kelly. She related a story of a
little boy who was very sick, underweight, and suffering from constant
digestive problems. If you like kids and other small, scurrying
critters, Alex’s features and symptoms were literally heartbreaking. He
had painfully skinny arms and legs, attached seemingly at random to a
torso dominated by a prominently distended belly. At night Alex thrashed
and turned in his bed, wracked by diffuse pain in his arms, legs and,
especially, his belly. Alex had severe lethargy and a “failure to
thrive.” His doctors ran extensive tests but found nothing conclusive.
They recommended a bland diet of toast, rice puddings, and yogurt, but
with no benefit to the little guy.
Kelly contacted me on behalf of the family and asked if I had any
ideas that might help Alex. I made a few specific recommendations, which
the parents enacted immediately. Within ten days, Alex’s perpetually
distended belly was flat and normal. He gained six pounds in a little
over two weeks and was noticeably more muscular in the arms and legs.
His sleep shifted from the thrashing, restless bouts that left him
listless and tired, to the sleep all kids should have: restful,
unbroken, and filled with dreams. Alex’s energy improved to such a
degree that the other kids and parents could hardly imagine he was the
same kid. He was healthy and happy, all because of a simple adjustment
he and his family made to his eating.
Sally, Age Sixty-One
Sally was referred to us by her family physician. Sally’s doctor had
worked with her on a variety of issues: low thyroid, osteoporosis, gall
bladder problems, depression, and high blood pressure. It was an
impressive and ever-growing list of ailments that both Sally and her
doctor attributed to “normal” aging. Her doc was pretty forward
thinking, however, in that she recommended that Sally perform “weight
bearing exercise” to help slow the progression of the osteoporosis and
muscle wasting that been accelerating in the past four to five years.
When this recommendation brought Sally to us, she was a bit reluctant
to get started with a strength-training program and was very reluctant
to modify or change her nutrition. We were gentle but persistent.
Our recommendations focused on specific changes to her nutrition and
lifestyle. Within two months Sally was off her thyroid medications, her
gall bladder issues were gone, she was four pants sizes smaller, while
her symptoms of depression had disappeared. After six months of training
with us and following our nutrition recommendations, it was discovered
that she was no longer osteoporotic.
Of all the improvements, Sally’s doctor was most impressed with the
increased bone density. She asked Sally what she had modified to affect
this change. When Sally told her doctor how she had changed her
nutrition, her doctor pondered things for a moment, then said, “Well, it
must be something else! Food can’t do all that.”
Jorge, Age Forty
Jorge started working with us primarily to lose weight. At five feet
nine inches and 325 pounds, Jorge was heading down a path of significant
illness stemming from type 2 diabetes and obesity. Compounding Jorge’s
situation was a condition neither he nor his doctors could figure out.
Nearly every time Jorge ate, he would break out in a rash and his tongue
would swell. Like really swell. Jorge had to keep an epi-pen on his
person at all times, similar to someone who has a severe allergy to bee
stings or peanuts.
Jorge is a practicing attorney and several times a week he would dash
out of the courtroom on a mad trip to the emergency room, where he
would receive antihistamines to bring his tongue swelling under control.
His doctors were (again) stumped. His blood work did not show a
specific allergy, nor did he appear to have a full-blown autoimmune
disease. Certain immune cells were obviously overactive, but in an
atypical fashion that left the allergists and rheumatologists scratching
their heads.
We recommended a nutritional change for Jorge, which he fought tooth
and nail. God has never made a person more appropriate to be an
argumentative lawyer! Part begging, part threatening, we finally won
Jorge over and told him, “Just do this for a month. If it does not work,
what have you lost? If it does work, what will you have gained?”
Jorge gave things a shot and his tongue swelling disappeared. Now a
year later, Jorge is down to 255 pounds and making headway toward his
goal of a lean, strong 225 pounds. Thankfully, Jorge now argues for us
instead of against us! Not to beat up on the physicians too much, but
when Jorge told his docs what he changed, they too did not believe the
cause and effect staring them straight in the face.
So, What Did We Do?
It will come as a surprise for most people that the underlying cause
of all the issues described above, in these very different people, was
the same thing—a common component in nearly everyone’s diet. Gluten.
Gluten is a protein found in wheat, rye oats, and barley. Other
grains such as corn and rice have similar, but less problematic proteins
(we will talk about that later).
OK, calm down, I get it. Bread, pasta, and cookies are yummy. They
are also likely killing you. The other sections of this book I’m willing
to give you a “pass” on understanding the technical points. Most people
kinda get the insulin/high-carb issue. People are slowly realizing
there are “good fats.” So, I’ll not hold you responsible for that
material. However, I insist you read this grain issue, ponder it, and
then do what I recommend.
We are going to learn the whole story about gluten, grains, and their
roles in disease. I’ll then give you quantifiable measures for
determining how much healthier you are without them. Then it’s all up to
you. If you want to be healthy, you will find some level of compliance
that works for you.
—
We have all seen pictures or videos of smokers dying from lung cancer
yet still smoking through tracheotomy holes in their throats. Amazing,
right? How can people do that? Well, gluten consumption is on par with a
pack-a-day smoking habit.
Like most things, we need to start at the beginning.
Grains Anatomy
When I say “grain,” I am talking about one of many domesticated
grasses in the gramineae family. This includes staples such as wheat,
rye, oats, barley, millet, rice, and sorghum. These plants are
derivatives or descendants from wild grasses that have been managed and
bred for 2,000–5,000 years. All grains have the following anatomy:
Bran:
The bran is the outer covering of a whole, unprocessed grain. It
contains vitamins, minerals, and a host of proteins and antinutrients
designed to prevent the predation, or eating, of the grain. When you see
brown rice, the bran is the flakey outer covering of the rice.
Endosperm:
The endosperm is mainly starch with a bit of protein. This is the
energy supply of a growing grain embryo. When you see white rice, this
is the endosperm with bran and germ removed.
Germ:
The germ is the actual reproductive portion of the grain. This is where the embryo resides.
In the wild, the cereal grain is distributed by the wind, and when
conditions are right, the germ (embryo) begins the process of growth
using the endosperm for energy. It may come as a surprise, but plants
are not benign, altruistic organisms just waiting to send their next
generation of young into our mouths in the form of sushi rice or French
bread. Grains, like all critters on this planet, face the challenge of
surviving long enough to reproduce. This is particularly problematic for
grains in that their most nutrient-dense portion (the part we eat)
happens to be the reproductive structure.
Sidebar: Oats, Quinoa, and False Friends
Hey Robb, I appreciate your concern, but my dietician told me Oats
are gluten-free, so no need to worry about my morning bowl of oatmeal?
Yep, I love oatmeal too, but it contains similar proteins to gluten.
Cereal grains tend to have proteins that are high in the amino acid
proline. These prolamines (proline rich proteins) are tough to digest,
and thus remain intact despite the best efforts of the digestive process
to break them down. The result is gut irritation, increased systemic
inflammation, and the potential for autoimmune disease.
Corn has a similar prolamine called zein. Now you can heed or
disregard this information as you please, but grains are a significant
problem for most people. Upon removal of these grains, you will notice
that you feel better. With reintroduction of grains…well, you feel
worse. Keep in mind this inflammation is also a factor in losing weight
and looking good, so don’t dismiss this if your primary goal is a tight
tush. What I’m asking you to do is take 30 days and eat more fruits and
veggies instead of the grains. See how you do. Not so hard, right? And
just to head you off at the pass, let’s tackle two other grain related
topics: “Whole grains” and Quinoa.
When we factor in their anti-nutrient properties, and potential to
wreck havoc on our GI tract, grains are not a sound decision for health
or longevity. For the purposes of our discussion, consider dairy and
legumes in the same category.
[Note from Tim: Many of you know that I consume
some legumes and beans. Normal cooking will reduce anti-nutrients in
both, but, when possible, I also soak them overnight beforehand in water
with a tablespoon of baking soda. Soaking for 24 hours at room
temperature has been shown to remove 66% of the trypsin (protease)
inhibitor activity in mung bean, 93% in lentil (this is what I eat most
often), 59% in chickpea, and 100% in broad bean. Remember also to
distinguish "in vitro" (e.g. red blood cells in a petri dish) vs. "in
vivo" (e.g. after normal digestion) studies.]
Quinoa pops up frequently and the refrain goes like this, “Robb! Have
you tried this stuff Quinoa (the pronunciation varies depending on how
big a hippy you are). It’s NOT a grain! It’s fine, right?”
Well, you’ve likely heard the expression, “If it looks like a duck
and quacks like a duck…” Quinoa is botanically not a grain, but because
it has evolved in a similar biological niche, Quinoa has similar
properties to grains, including chemical defense systems that irritate
the gut. In the case of Quinoa, it contains soap-like molecules called
saponins. Unlike gluten, which attaches to a carrier molecule in the
intestines, saponins simply punch holes in the membranes of the
microvilli cells. Yes, that’s bad. Saponins are so irritating to the
immune system that they are used in vaccine research to help the body
mount a powerful immune response. The bottom line is if you think grains
or grain-like items like Quinoa are healthy or benign, you are not
considering the full picture.
One for Me and One for You
Some plants, like blueberries or similar fruits, have evolved a
strategy of “give a little to get a little.” Critters (us included) eat
these fruits, then pass the seeds in a convenient, warm fertilized
package that all but guarantees the next generation. Sewage systems
aside, this is a reasonable trade off. The critter that eats the
blueberries gets a little nutrition in exchange for spreading the
blueberry seeds for subsequent generations of blueberries.
Other plants take a different approach and try to dissuade all
predation by shrouding themselves in nasty substances that are either
irritants or outright poisons. Consider poison oak or poison ivy. These
plants have developed chemical warfare capabilities and use oils that
have a tendency to work their way through the skin of animals that come
in contact with the leaves. This oil sets off an alarm that irritates
the immune system. Lymphocytes and other white blood cells attack the
oil and in the process release pro-inflammatory chemicals that lead to a
rash. Keep this idea in mind as we talk about grains, as it will help
you to wrap your mind around what is happening when we eat this “staple”
food.
If we compare grains to the strategies listed above, “give a little,
get a little,” like the blueberry, or “bugger off,” like the poison oak,
we see that grains are much more like poison oak. If a critter eats a
grain, that’s it for the grain. That does not mean that the grain goes
down without a fight! Grains are remarkably well equipped for chemical
warfare.
Lectins:
Grains contain a variety of proteins, some of which are called
lectins (not to be confused with the hormone leptin). In simple terms,
lectins stick to specific molecules and thus play “recognition” roles in
biological systems.
For our purposes, we will look at wheat germ agglutinin (WGA), which
is one of the nastier lectins, but also one of the better studied. Keep
in mind, WGA (or similar molecules) are found in
all grains,
but it’s my opinion (and that of many other researchers) that wheat,
rye, and barley, which are the gluten-containing grains, are likely the
worst of the bunch with regard to health. Millet is similar to oats, in
that it contains a protein only a few amino acids different from gliadin
(the main problem in gluten), and it is therefore problematic for
digestion. Be careful with “gluten-free” snack foods that seem too good
to be true, millet-based or otherwise. Corn and rice can also be
problematic, but they are safer if consumed infrequently (we will look
at this later). WGA and similar lectins are problematic for several
reasons:
1. Lectins are not broken down in the normal digestive process. This
leaves large, intact proteins in the gut. If you recall, most proteins
are broken down in the digestive process, but the structure of some
grain proteins makes them very difficult to digest (for the geeks: these
proteins are high in the amino acid proline). Grains also contain
protease inhibitors (dairy and some other foods also contain these),
which further block the digestion of dangerous lectins. This lack of
adequate protein digestion leads to serious problems, as you will see.
2. The lectins attach to receptors in the intestinal lumen and are transported
intact
through the intestinal lining. Remember how amino acids and sugars are
transported out of the intestines during digestion? Certain lectins
“fool” transport molecules in an effort to gain entry into our bodies
intact.
3. These large, intact protein molecules are easily mistaken by the
body as foreign invaders like bacteria, viruses, or parasites. It’s
perhaps unpleasant to think about, but the intestines are not the nicest
place to hang out. This area is a major source of infection by bacteria
and viruses, and the immune system lies primed, waiting to pounce on
any invading pathogen. Not only does WGA enter the system intact, it
damages the intestinal lining, allowing other proteins to enter the
system. Why is this a problem? Our immune system mounts an attack on
these foreign proteins and makes antibodies against them. These
antibodies are very specific to the shapes of these foreign proteins.
Unfortunately, these proteins also tend to look like proteins in our
body.
Brother from a Different Mother—Molecular Mimicry
Proteins are made of molecules called amino acids (AA). Let’s imagine
for a minute these amino acids are represented by Legos, with different
shapes and colors denoting different amino acids. Imagine a string of
Legos with a specific sequence; let’s say its five to ten Legos long.
Now imagine another, identical set of Legos attached on top of many more
Legos. The top five to ten of the long piece is identical to the short
piece.
Let’s assume the short piece is WGA and the long piece is a protein
in the beta cells of your pancreas where insulin is made. If the WGA is
attacked by the immune system and an antibody is made against it
(because the body thinks WGA is a bacteria or virus), that antibody will
not only attach to WGA, it can also attach to the protein in your
pancreas. When that WGA antibody attaches to your pancreas, it
precipitates a wholesale immune response—attacking that tissue. Your
pancreas is damaged, or destroyed, and you become type 1 diabetic. If
that protein happened to be in the myelin sheath of your brain, you
would develop multiple sclerosis.
Celiac:
Most people are familiar with a condition called celiac, which is an
autoimmune disease caused by gluten, a protein found in wheat, rye,
barley, and millet. It is clearly understood that celiac is an
autoimmune disease caused by lectins. It is also clear that other
autoimmune diseases such as rheumatoid arthritis, lupus, Sjögren’s,
multiple sclerosis, and a host of other autoimmune conditions occur at
much higher rates in celiac patients. However, this association, for
whatever reason, was largely dismissed as an anomaly until researchers
recently made the connection between the development of celiac and other
autoimmune diseases.
We now understood that WGA and other lectins have a significant
effect on the enzyme transglutaminase (TG). Transglutaminase is an
enzyme that modifies every protein we make in our body. How many
proteins does TG modify folks? That’s right, all of them. Heart, brain,
kidney, reproductive organs—all of them. So, if lectins can cause
problems with TG, and if TG modifies every protein in our body, how many
things can lectins cause problems with? I hope this is obvious—lectins
can and do affect every organ system. Reproductive issues, vitiligo (a
skin condition where the individual loses pigmentation in the skin)
Huntington’s, narcolepsy—we have found literally hundreds of conditions
in which lectins appear to be the causative factor. Not only do we have
science to support this, we have observed clinical resolution of these
conditions upon the removal of grains, legumes, and dairy. I hate to do
this to you, but we have to go back into the intestines.
Really? Digestion? Again?
When food is emptied from the stomach into the small intestines, it
is mixed with bile salts that are produced in the liver and stored in
the gall bladder. Remember, bile salts are much like soap and are
critical for our digestion and absorption of fats. In addition to bile
from the gall bladder, the pancreas releases digestive enzymes that are
critical to digestion. And lest you forget, much of the digestive
process happens at the tiny structures in our intestines—the villi and
microvilli. Now let’s see how lectins interact with the intestinal
lining to produce autoimmunity.
Lectins such as WGA bind to a receptor in the microvilli, allowing
WGA to be transported into the body. This is the mechanism of the
autoimmune cascade I described above. If the gut wall (microvilli)
becomes damaged, the entire contents of the intestines can now make its
way into your system. Yes, that’s as bad as it sounds. You are not only
in a position to create antibodies against WGA, which leads to
autoimmunity, but you now have the potential to develop multiple
allergies due to a permeable gut lining and inadequately digested food.
This is how you can develop allergies to chicken, beef, apples, or other
normally benign foods.
Additionally, if your gut is damaged, you expose yourself to a host
of chemicals that would normally remain in the intestines. This can lead
to conditions such as multiple chemical sensitivity syndrome, which is
regarded more as a psychiatric problem than legitimate medical
condition.
Let me be crystal clear about this: Anything that damages the
gut lining (including bacterial, viral, and parasitic infections, as
well as alcohol, grains, legumes, and dairy) can predispose one to
autoimmunity, multiple chemical sensitivities, and allergies to
otherwise benign foods.
As my Brazilian Jiu-Jitsu coach says, “This no opinion is, this fact is.”
“If the gut wall (microvilli) becomes damaged, the entire contents of the intestines can now make its way into your system.”
[Note from Tim: this is where the "feces in the bloodstream" post title comes from]
Full of Bile
While this digestive disaster is taking place, there are several
other problems brewing. As you recall, the function of the gall bladder
is to release bile salts into a meal as it is emptied into the duodenum
from the stomach. When the intestinal wall is damaged, the chemical
messenger, cholecystokinin (CCK), is not released. CCK usually sends the
“on” switch to the gall bladder and the secretion of pancreatic
digestive enzymes. When this signal is blocked, we do not properly
digest our foods, particularly fat and protein. The lack of bile release
allows cholesterol crystals to form in the gall bladder, which leads to
gall stones. The standard medical practice of removing the gall bladder
is effectively killing the “canary in the coal mine.” Gall stones are a
symptom of a problem, an alarm. Instead of treating the cause (remove
grains) we cut out the gall bladder. People who have had gall bladder
removal are almost certainly undiagnosed celiacs and likely have a
number of other progressive diseases. In my experience, these
individuals are plagued with digestive problems, culminating in
dysphagia, or difficulty swallowing.
Achtung!
The disruption of CCK and related hormones (PYY, adiponectin) in the
signaling cascade of digestion is a really big deal. Not only is the
digestive process severely damaged, much of our satiety signaling is
taken offline as well. We cannot properly digest our food, we are always
“hungry,” and the very food we crave, refined grains and sugary junk,
happens to be the cause of the problem.
It Gets Better
Another piece of the chemical defense system used against us by grains
is a group of enzymes called protease inhibitors. Protease inhibitors
prevent the breakdown of proteins. This means that when you consume
grains you do not effectively digest the protein in your meal. Protease
inhibitors also stymie the digestion of lectins such as WGA, making
these already difficult-to-digest items virtually indestructible. This
leaves more large proteins in the intestinal contents, which increases
our likelihood of developing autoimmunity, allergies, or chemical
sensitivities.
Osteoporotic Much?
If you do not have a bellyache thinking about grains by now, let’s look
at one more player: antinutrients such as phytates. Phytates are
important for seeds and grains because they tightly bind to metal ions
(like magnesium, zinc, iron, calcium, and copper), which are crucial for
the growth and development of the grain. If the metal ions are not
tightly bound by the phytates, the process of germination can happen
prematurely and this can spell disaster for the grain.
When we consume grains, the phytates are still active and powerfully
bind to calcium, magnesium, zinc, and iron. This means the calcium,
magnesium, zinc, and iron are unavailable for absorption. Because of the
action of antinutrients such as phytates combined with the gut damaging
characteristics of lectins and protease inhibitors, our Neolithic
ancestors lost an average of six inches in height vs. our Paleolithic
ancestors due to the Neolithic diet of grains and legumes. Are you
concerned about osteoporosis or iron deficiency anemia? Do you suffer
from fatigue or heart problems that might be caused by magnesium
deficiency? Have you diligently consumed a “smart” diet of whole grains,
legumes, and low-fat dairy as per the recommendations of your dietician
and doctor? Do you see how ridiculous that suggestion is in light of
what you now know about grains, legumes, and dairy?
Thank You Sir, May I Have Another!
Here is a recap of how grains cause malabsorption issues and how that affects our health and well-being:
1. Damage to the gut lining. If the gut is damaged, you do not absorb
nutrients. We need healthy villi and microvilli to absorb our
nutrients, be they protein, carbohydrates, fats, vitamins, or minerals.
2. Damage to the gall bladder and bile production. If you do not
absorb fats and fat soluble nutrients such as vitamins A, D, K, and
other nutrients, you will have problems utilizing any minerals you do
absorb, to say nothing of the nutrient deficiencies from inadequate
essential fats.
3. Phytates tightly bind to metal ions and make them unavailable for
absorption. Analytical chemists actually use purified phytates in
experiments where it is necessary to quantify the amounts of metal ions
like calcium, zinc, or iron in a sample because the phytates bind to
these metals tighter than just about any other molecule. The same thing
happens when you eat phytates, and this is not a good thing for bone
health or iron status.
4. Open door for autoimmunity and cancer. Once the gut lining is
damaged, we are at exceptionally high risk of autoimmune disease, such
as Hashimoto’s thyroiditis, and several types of cancer, including
non-Hodgkin’s lymphoma. The pancreas is assailed by grain-induced
inflammation due to CCK problems and elevated insulin levels. This
inflammation is a potential cause of pancreatic cancer and pancreatitis
(inflammation of the pancreas).
Why does all this happen? Because grains are pissed that you want to eat them and they are willing, and able, to fight back.
Here is a
short list of the problems associated with leaky gut and the autoimmune response:
• Infertility
• Type 1 diabetes
• Multiple sclerosis
• Rheumatoid Arthritis
• Lupus
• Vitiligo
• Narcolepsy
• Schizophrenia
• Autism
• Depression
• Huntington’s
• Non-Hodgkin’s lymphoma
• Hypothyroidism
• Porphyria
But I’m Not Sick
Some of you, however, may think you have no issues here. You have
eaten grains, legumes, and dairy your whole life and are “fine.” Well,
maybe. But I suspect that is not the case. I’ll bet that if you
completely remove these Neolithic foods from your diet for one month,
you will notice a dramatic improvement in how you feel and perform. Why?
Because if you are consuming these foods, I’ll wager you have gut
irritation and other systemic inflammation issues.
A recent study looking at children with type 1 diabetes (an
autoimmune condition) found that a significant number of them had overt
gut pathology, i.e., celiac. Some had a positive antibody test for
celiac, but a number of kids were negative on both the WGA antibody test
(a common blood test for celiac) and on an intestinal biopsy. So
doctors would think there was no gluten influence in their condition.
Interestingly, however, nearly all the kids showed antibodies in the
deep tissues of the microvilli to . . . transglutaminase.
The study authors suspected most of the kids would at some point
develop what is commonly described as celiac. What this tells us is gut
damage can be fairly benign (few symptoms) but still lead to
autoimmunity. Once initiated, autoimmunity can and does progress to
other problems. Your doctor or dietician will likely dismiss this
information, especially if you are “negative” for any of the standard
blood work or lab tests for celiac. They are foolish in this regard, but
hey, it’s only your health.
Trust your medical professionals, they always know best. Or, try a
simple experiment: Follow a Paleo diet, and assess how you feel and
perform. I know, I can hear the MDs now, that it’s “just anecdotal.” If
you are going to save your ass you are not likely to get much support in
this matter unless you have a forward-thinking and aggressive primary
physician.
What is the ultimate gold standard in all this? How do you know for
sure you do or do not have an issue with these foods? The answer seems
obvious: remove the potentially offending foods! Reintroduce them after
thirty to sixty days. See what happens. Now there is a caveat to this.
You only need to be exposed to things like gluten once every ten to
fifteen days to keep the gut damaged. This can bedevil people as they
“cut back on gluten” but do not notice an improvement in their overall
health. I’m sorry but there is not a pink “participant” ribbon given out
for doing this “almost correctly.” You need to be 100 percent compliant
for thirty days, then see how you do with reintroduction.
Now, I’ll be honest, the reintroduction is for you, not me. If I did a
phone consult with you, I’d ask, “How did you do when you had that
piece of bread?” I know exactly how you did—I’ve seen this scenario
thousands of times, but you are the one who needs convincing. When you
reintroduce gluten you will not feel good. Sorry kiddo, it’s just the
way it works. Now it’s up to you to decide if health and a long life are
worth forgoing some of these foods more often than not.
Does all this seem hard to believe? Well, remember how I described
the effects of poison oak on your skin? It’s a similar deal here with
gut irritation and lectin exposure. If you want to get the full power of
this program, you need to actually give it a shot. Worst-case scenario:
You spend a month without some foods you like. Best-case scenario: You
discover you are able to live healthier and better than you ever thought
possible.
But I Like Bread and Pasta!
Yes, I like that stuff too, but they make me sick. I suspect it makes
you sick, as well. Not only do grains make you sick by raising insulin
levels, messing up your fatty acid ratios (n-3/n-6), and irritating your
gut, but they are also addictive. Grains, particularly the
gluten-containing grains, contain molecules that fit into the opiate
receptors in our brain. You know, the same receptors that work with
heroin, morphine, and Vicodin? Most people can take or leave stuff like
corn tortillas and rice. Suggest that people should perhaps forgo bread
and pasta for their health and they will bury a butter knife in your
forehead before you can say “whole wheat!” Sorry folks, I don’t make
these rules, I just have the lovely task of educating you about them.
Why I had to focus on gluten-free living, exercise, and trying to get
you healthy, I will never know. I should have just peddled hookers,
cocaine, and pastries! So much easier.
Instead, here’s a one week food plan. There are hundreds of great options, but this is a simple menu to get you started:
Week 1
Monday
BREAKFAST: 2–4 poached eggs, almonds, small piece fruit or berries
LUNCH: Chicken fajita salad
SNACK: 2 oz chicken, apple, few avocado slices
DINNER: Grilled salmon, roasted green beans, side salad
Tuesday
BREAKFAST: Leftover salmon, walnuts
LUNCH: Lettuce, tomato, onion, and condiments of your choice over 1–2 burger patties, orange, almonds
SNACK: Jerky, macadamia nuts
DINNER: Rotisserie chicken, steamed broccoli, side salad
Wednesday
BREAKFAST: Leftover chicken w/salsa, ½ avocado
LUNCH: Tuna and cabbage salad
SNACK: Remainder of tuna and cabbage salad
DINNER: Crock-Pot pork loin, tomato sauce, zucchini, chopped
cauliflower, basil. Make a large portion, leftovers will be used for
several meals!
Thursday
BREAKFAST: Slice of ham, 2–3 scrambled eggs, fruit
LUNCH: Leftover pork loin
SNACK: 2 hard-boiled eggs, almonds
DINNER: Stir-fry beef salad. Serve over bed of greens with balsamic vinegar
Friday
BREAKFAST: Sausage stir-fry breakfast
LUNCH: Easy ceviche
SNACK: 2 oz chicken, apple
DINNER: Spaghetti squash (
Note from Tim: this is delicious) or kelp-noodle spaghetti: cook either choice with marinara sauce, ground meat, olive oil
Saturday
BREAKFAST: Chicken apple hash
LUNCH: 5–6 oz deli turkey, ½ lb steamed broccoli, drizzle with olive oil
SNACK: 2–3 oz turkey, carrot sticks, almonds
DINNER: Indian-style coleslaw, leftover pork loin, side salad with olive oil
Sunday
BREAKFAST: Western omelet, sweet potato hash
LUNCH: Lamb patties, tomato, lettuce, strawberries
SNACK: Turkey, avocado
DINNER: Halibut, roasted asparagus, berries with balsamic vinegar
For full 30-day meal plans, recipes, and more,
this is the resource.
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The stage was set!
