Change Your Body. Change Your Life. the Modern Caveman Lifestyle, Simplified
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Change Your Body. Change Your Life. The Modern Caveman Lifestyle, Simplified Gary Collins, MS CHANGE YOUR BODY. CHANGE YOUR LIFE. The Modern Caveman Lifestyle, Simplified GARY COLLINS, MS (Primal Power Method Series) The Primal Power Method Change Your Body. Change Your Life. (First Edition) Official Text for The Primal Power Method Series: The Primal Power Method Copyright © 2013 Published by Second Nature Publishing, Albuquerque, NM 87109, All rights reserved. No part of this work may be reproduced or transmitted in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recordings, or in any information storage and retrieval system without written permission of the publisher. Direct inquiries about copyright, permission, reproduction, and publishing inquiries to: [email protected]. DISCLAIMER OF WARRANTY The information contained in this material may not be appropriate for everyone, particularly for anyone suffering from any disease or recovering from a physical injury. Any time you intend to make a change in your nutrition or exercise program consult with your physician for guidance and to gain clearance to participate in such a program. The intent of this information is to further educate you in the area of nutrition and physical exercise, not to diagnose, treat, or cure any physical, mental, or any other conditions that should be under the advisement of a doctor. Statements contained in this product have not been evaluated by the Food and Drug Administration (FDA). None of the products or services offered in this material are intended to diagnose, treat, cure or prevent any disease. The text included in this material is for informational purposes only. The data and information contained herein are based upon information from various published and unpublished sources that represent training, health and nutrition literature and practice summarized by the authors and publisher. Even though the authors have been as thorough as possible in their research, the publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. Any claims or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. CONTENTS My Mission About the Author From My Clients Part 1 Introducing The Primal Power Method ...................1 My Journey to Wellness .............................................................. 2 The Primal Power Method .......................................................... 5 What is Primal Power? ......................................................................6 The Difference Between Primal and Paleo .................................. 8 Principles of the Primal Power Method...................................... 10 Primal Power Principle 1: Knowledge is Power ..............................10 Primal Power Principle 2: Avoid Extremes .....................................11 Primal Power Principle 3: Keep it Simple .......................................12 Primal Power Principle 4: Something is Better than Nothing .........12 Primal Power Principle 5: Take Action Today and Every Day.........13 Overcoming My Own Resistance .............................................. 14 Part 2 Macronutrient Myths ..............................................17 Reversing the Western Diet ....................................................... 20 Carbohydrates ........................................................................... 21 Carbohydrates Defined ..................................................................22 High Blood Sugar, High Fat Storage: The Insulin Connection ..............................................................24 Carbohydrates and Water Retention: A Real-Life Example ...................................................................30 But Don’t We Need Carbs to Survive? ...........................................31 The Right Way to Eat Carbs ...................................................... 32 Fats ..........................................................................35 Common Misconceptions about Dietary Fat.............................. 35 Benefits of Fat Consumption .........................................................36 Saturated and Unsaturated Fats ............................................... 37 Rancid Fats and Chemical Stability ...............................................38 Texture, Temperature and Cooking with Fats .................................38 The Right Way to Use Oils ........................................................ 39 Sources of Fat ................................................................................40 Cold-Pressed Oils ..........................................................................41 How Processed Polyunsaturated Fats Affect Your Health .............41 Trans Fats ................................................................................. 44 Natural versus Unnatural Trans Fats ..............................................46 Protein .....................................................................47 Protein in the Lives of Primitive Humans ................................... 48 Amino Acids in the Human Body ............................................... 49 The Eight (or Nine) Essential Amino Acids ....................................50 Complete and Incomplete Proteins ........................................... 51 Complete Proteins and Vegetarianism ..........................................52 Quality and Quantity of Protein Intake: Practical Applications................................................................. 53 How Protein-Based Diets Help Keep You Thin .......................... 55 Protein Supplements ................................................................. 55 More Thoughts on Protein Powders ...............................................58 The Right Way to Eat Protein .................................................... 61 Protein and Exercise ................................................................ 62 Part 3 Nutritional Support: Supplements, Water and Salt ................................65 Dietary Supplements ................................................................. 65 Why Do We Need Nutritional Supplements? ..................................66 The Nutritional Supplements Everyone Can Benefit From .............67 The FDA’s Role in Regulating Dietary Supplements .....................68 What to Look For in a Nutritional Supplement ................................74 Water ......................................................................................... 79 Water’s Many Benefits ....................................................................79 Water and Digestion .......................................................................81 Water On-the-Go ............................................................................81 Salt ............................................................................................ 82 The Dangers of Table Salt ..............................................................83 The Right Sources of Salt ...............................................................84 Eating for Exercise: Salt and Sports ...............................................86 Part 4 Primal Movement ....................................................89 An Active Lifestyle: Think Primal Movement, Not Exercise ....... 89 Secrets to a Successful Workout ...................................................91 Categories of Exercise ..................................................................91 Resistance Training: Bulking Up Versus Toning Up .......................95 Exercise Sequencing .....................................................................96 Something is Always Better than Nothing ......................................98 Workout #1: True Beginners ...........................................................99 Workout #2: A More Advanced Routine .......................................100 Including Exercise in your Family Plans When You Can ..............101 Finding Balance between Workouts and Work ............................102 Making it Happen .........................................................................103 Part 5 The Next Steps......................................................105 Simple Food Rules to Live By ................................................. 105 Simple Supplement Rules to Live By ..................................... 107 Avoiding Dangerous and Counterfeit Dietary Supplements ........108 Clean up your Supplements .........................................................109 Practicing the Primal Power Principles .................................... 110 Part 6 Once You Have Mastered The Basics: How To Incorporate Intermittent Fasting ......................... 115 A Popular Topic ........................................................................ 115 What is Intermittent Fasting? .................................................. 115 How does It Work? .......................................................................116