The “Vertical Diet” Coach

18/06/2022

TRYING TO OPTIMIZE YOUR HEALTH? Health isn’t about focusing on or fixing one area, it’s about striving for optimization across the board. Just like in business, we can isolate the single issue, but that issue (or better yet - the solution) could have a greater impact on the business as a whole.

Health optimization starts with understanding where you are, where you would like to be and then prioritizing the areas that will get you there… and the sequencing of them is essential.

I talk regularly about the six pillars of a lean, healthy and muscular body, and if you haven’t recently taken inventory of your personal health, rank these on a scale of 1-10.

1. MOVEMENT
Movement is life. Your body will become a reflection of the way you move.

2. BREATH
Breathing is the gateway to the mind and body. Breathing is the most valuable performance enhancer you have access to.

3. MINDSET
Our thoughts are powerful and can become our greatest ally or our biggest adversary. Take control of your thoughts, beliefs and your personal identity.

4. SLEEP
Sleep has the single biggest impact on human performance. Prioritize high-quality rejuvenating sleep.

5. NUTRITION
Food is a signal to the body to create an internal response. What you eat matters, but the state of the body it enters matters just as much.

6. ENVIRONMENT
Light, air, EMF, sound and people are all signals to your body. Just as food impacts how you look, feel, and perform, so does your environment.

What was your highest number?••••••••••••••••

19/05/2022

A true superfood

Butter is great for your gut.

A great source of vitamin A, D, and K2, butter is a superfood you should be trying to eat more.

I add it to everything, cook in it, and I'm never worrying about quantities. More butter is better!

Did you know butter may help heal your gut?

It's rich on butyrate a short chain fatty acid.

Your gut microbiome feeds on short chain fatty acids (SCFAs)to send messenger molecules across the gut lining to your immune system.

So where do you get these SCFAs from?

Butyrate is arguably the more critical SCFA for gut health. Our colon cells get gut nutrients from butyrate and butyrate also produces our colon’s energy.

Butyrate is essential because it is the preferred fuel source by colonocytes (endothelial cells of the large intestine). In the large intestine, fibrous plant foods require the breakdown of its chemical structure to then make short chain fatty acids.⠀

When you eat butyrate you:

• Fuel the gut lining.
• Reduce gut inflammation.
• Decrease probability of cancer
• Plug that leaky gut.
• Combat obesity and diabetes.
• Protect your brain.

Butter, cream and cheese contain butyrate in its bioavailable form.

In fact, butter is the best source of butyric acid or butyrate. So much so that the origins of the word butyric acid is from the Latin word, butyrum--the same origins for the word butter.

For most, with leaky gut, we forget the gut lining is an intestinal barrier. It selectively allows things like vitamins and minerals to leave the gut, enter the bloodstream, and travel to where they’re needed. Butyrate is critical to healing leaky gut.

It also improves blood sugar management.

To reduce insulin resistance research shows butyrate enhances the secretion of gut hormones like glucagon-like peptide-1. GLP-1 increases insulin production and reduces glucagon production in the pancreas.

For a better gut, eat butter.

Fermented butter has 290mg / 10g portion
Full Cream 2250 / 150mg portion

Would you call butter a superfood?

20/04/2022

Love these strategies for healing the gut

Have you experienced gut issues?

Over the last years I’ve found an amazing evolving thread on how to approach digestive issues.

It has all surfaced by looking in the mouth first.

There’s a common thread I see in patients in my dental practice. Those that have experienced long term digestive problems and went looking for answers.

They went to see a practitioner that focussed on digestive issues and found a good diagnosis, with a practical strategy to heal the issue.

The problem is, nearly 90% of the patients who tell me this, always say they feel better, but not 100%.

Why don’t they feel better? Is it just that chronic digestive issues never heal?

Well in a dental exam, we always find issues that reveal deeper problems

It always leads me into the thread about what is actually causing their gut issues.

See the gut microbiome are the trillions of bacteria that live within the body. But what I’ve realized is that these bacteria are a REFLECTION of the body, not necessarily the prime target for healing a problem.



Bacteria live EVERYWHERE in the body. Eating one meal can cause a measurable change to these microbial colonies. Two weeks dietary change can make a considerable shift in bacterial diversity or lack there of.



What really shifted my perspective is that sunlight exposure dramatically changes the gut microbiome, through one sitting.

Sunlight is the connection to vitamin D, which is one of the main regulators of the digestive immune system that speaks to the gut microbiome.

In order for the body to assimilate this precious energy (stored sunlight) it must have adequate cholesterol and dietary fat.

Vitamin D is a fat soluble vitamin that is stored in fat droplets in the liver and distributed around the body. If you don’t eat enough fat, your digestive system can’t gather enough gut boosting vitamin D. So that means eat more fat rich animal foods.

People with gut issues, need to shift the bacteria living in the gut. That can mean reducing dietary fiber to reduce existing colonies and make way for healthy ones.

Using probiotics is like throwing a needle into a haystack. There may be some benefit, but if you focus on the nutrients and mechanism of which the body creates the environment for better bacteria, it’s far more effective.

Breathing is important! There is a lung microbiome that directly speaks to the gut microbiome. If you breathe incorrectly, you will imbalance the gut.

Finally, don’t ignore oral disease. You swallow thousands of these bacteria in the mouth into the gut per second. You have to heal dental disease alongside the digestive system

What gut healing strategies have you found to be effective?

12/04/2022

😋 eatin all fancy-like tonight! Recently bought a whole lamb from which includes every cut of meat from the animal…but tonight’s my favourite! 😍 hope you’re all having a great day!

11/04/2022

Thinking about giving the Mediterranean diet a go? It’s likely one of the biggest nutritional myths going unfortunately..

Is the Mediterranean Diet one big fat myth?

There's an easy way to find out, and that's to actually, look at the foods that people in these areas eat.

Let’s take Italy, a country spanning 300 square km, that hugs the Mediterranean coastline. With a population nearing 60 million people, it’s very hard to exactly characterize the Italian diet, but you do get a taste for fresh ingredients, and most importantly, food traditions.

It is also where many of the Western food cultures take roots from.

So, according to the idea of the “Mediterranean Diet” they should eat fish, lightly dropped in olive oil, and a platter full of colorful vegetables.

Well:

To start with Italy has many of the iconic traditional Pork dishes. Yes, Italians eat a lot of pig.

1) Porchetta is a traditional moist boneless pork roast prepared all over Italy. It originated in Lazio but many regions offer their spin on the recipe. Regardless of the region, the basic method is always the same: the pig is gutted, carefully trimmed, and washed

2) S Porcheddu: Whole roast pig is one of the most common meat cooking methods in Sardinia, and su porcheddu, a roasted suckling pig,

3) Maiale ubriaco, literary meaning drunken pork is a traditional Tuscan recipe for preparing pork chops. Pork is flavored with garlic, salt, pepper, and fennel seeds, shortly fried in olive oil, then slowly simmered in rich Tuscan red wine until soft.

4) Pampanella is a classic street food hailing from Molise. It consists of pork cuts that are marinated in sweet or spicy ground red peppers, garlic, and salt.

5) Involtini di maiale is a traditional Italian dish that's especially popular in Tuscany. The dish consists of pork rolls that are stuffed with spinach and ricotta. The list of ingredients includes spinach, ricotta, pork loin, salt, pepper, nutmeg, pancetta, olive oil, and dry white wine.

6) Porchetta di Ariccia is a savory, moist, boneless pork roast with origins in the province of Rome, along with being a culinary icon of the Lazio region. Mature pigs are deboned and stuffed with numerous seasonings such as fennel, rosemary, and garlic.

Mouth watering...

So, does this sound like the Mediterranean Diet notion that has now been filling popular diet culture for over two decades?

Or does it sound like eating whole, locally sourced, well prepared animal foods, including fats and drippings to supply the precious fat soluble nutrients that no other foods provide.

We could go on with all the types of cheeses, organ dishes, lamb, all rich in saturated fat and that all have classic iconic culinary vernacular you read on restaurant menus.

It’s time to drop the idea of the Mediterranean Diet.

Do you agree? What traditional dishes does your heritage have?

06/04/2022

Some quality, scientifically backed, actionable tips that can improve your life dramatically if implemented!

via

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TOP 3 SCIENCE SUPPORTED TOOLS FOR MENTAL & PHYSICAL HEALTH •
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There are many excellent tools and practices to support mental and physical health and performance. The top three listed here, however, have a lot of quality science to support them, are zero cost, and lead to outsized positive effects when performed regularly, ideally every day.
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All three also indirectly support sleep which ultimately is the foundation of our ability to regulate our thinking and emotions, energy, physical recovery and possibly even longevity. So by doing these three things on a regular basis (daily is best), we support sleep as well.
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The tools listed on the second slide are also beneficial but second tier in my opinion. They are not listed in any particular order of importance.
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If you’re not familiar with NSDR, it is similar to meditation but involves listening to a script. Many people find it easier and more effective than meditation. There’s an excellent zero cost NSDR on you tube provided by the folks (just put “NSDR, Madefor” into the you tube browser). Other forms of NSDR include hypnosis of the sort you can find at reveri.com (there is a free trial there so again, zero cost). Yoga Nidra (no movement involved) is also excellent NSDR.
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Please put your questions in the comments section below this post and as always thank you for your interest in science!
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.med
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06/04/2022

Some quality, scientifically backed, actionable tips that can improve your life dramatically if implemented!

TOP 3 SCIENCE SUPPORTED TOOLS FOR MENTAL & PHYSICAL HEALTH •
-
There are many excellent tools and practices to support mental and physical health and performance. The top three listed here, however, have a lot of quality science to support them, are zero cost, and lead to outsized positive effects when performed regularly, ideally every day.
-
All three also indirectly support sleep which ultimately is the foundation of our ability to regulate our thinking and emotions, energy, physical recovery and possibly even longevity. So by doing these three things on a regular basis (daily is best), we support sleep as well.
-
The tools listed on the second slide are also beneficial but second tier in my opinion. They are not listed in any particular order of importance.
-
If you’re not familiar with NSDR, it is similar to meditation but involves listening to a script. Many people find it easier and more effective than meditation. There’s an excellent zero cost NSDR on you tube provided by the folks (just put “NSDR, Madefor” into the you tube browser). Other forms of NSDR include hypnosis of the sort you can find at reveri.com (there is a free trial there so again, zero cost). Yoga Nidra (no movement involved) is also excellent NSDR.
-
Please put your questions in the comments section below this post and as always thank you for your interest in science!
-
.med
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03/04/2022

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Do we really need animal foods in our diet?

Repost from: . “Oh please share the studies!” you say. Alright, let’s start with two very important ones. (Part 1)

First, “Nutrition and Physical Degeneration” by Dr. Weston A. Price. Dr. Price conducted a study wherein he investigated the health of both modernized and traditional/isolated people groups from around the world. He studied children, adults, and elderly. His findings:

All modernized groups, who replaced their traditional diets with refined food products and imported foods, suffered physical ailments like dental decay, tuberculosis, allergies, difficulty in childbirth, mental illness, etc. Children born from modernized parents showed poor facial and skeletal development and lower resilience against stress and disease. (This degeneration is so common in our society that we consider most of it normal now.)

All the non-modernized groups he studied enjoyed robust health consistently throughout their generations as long as they adhered to their ancestral ways. No dental issues, little if any disease. No one needed their wisdom teeth removed. Children enjoyed the same health as their parents for countless generations with no evidence of physical degeneration.

The pattern he found: All non-modernized groups included nose-to-tail animal foods, some of which were eaten raw, and some plant foods (in varying amounts based on climate), some of which were fermented. Their diets were all rich in minerals, fats, and fat-soluble vitamins (the best source of those being animals).

It is worth noting that the ancient cultures he studied regarded their most nutrient dense animal foods as SACRED, often taking pains to acquire them.

He noted that tribes which relied more heavily on grains/crops than animal foods were more prone to disease and skeletal issues.

He did not find ANY people groups that did not eat animal foods (which disappointed him).

He concluded that while humans from across the world certainly have different diets, all humans need nutrients to survive and thriving humans all rely heavily on animal foods to get those nutrients.

08/03/2022

If you’re from 🇨🇦 like me, you should be thinking about Cod liver oil supplementation…

While we hear of the benefits of fish-oil, the real health superstar is cod-liver oil.

Cod-liver oil was a tradition for a reason. It fortifies our bones and teeth.

The fish oils we receive today are far less potent than cod-liver oil

Regular fish oil is extracted from the tissue of oily fish like tuna, herring, anchovies and mackerel, while cod liver oil is extracted from the livers of cod.

The liver is rich in fat-soluble vitamins like vitamins A and D, which give it an impressive nutrient profile.

One teaspoon (5 ml) of cod liver oil provides the following:

Vitamin A: 90% of the RDI
Vitamin D: 113% of the RDI
There are many stories of mothers forcing their children to take cod liver oil.

Centuries ago, northern Europeans used cod liver oil to protect them from the cold. It was made from the livers of Gadus morhua and other species of cod. Cod liver oil was said to relieve such complaints as rheumatism, aching joints, and stiff muscles.

At the beginning of the 20th century, scientists established that cod liver oil was antirachitic, and it became commonplace for mothers to give it to their children.

It turns out cod liver oil contains large amounts of vitamins A, D, and omega-3 fatty acids, and the health benefits may go beyond rheumatism and rickets.

Vitamin A is essential for the immune system, bone growth, night vision, cellular growth, testicular and ovarian function. Pharmaceutical preparations are used to treat cystic acne and other skin conditions.

In one study in 3,502 people aged 55 and over, researchers found that people who consumed the most vitamin A had a much lower risk of glaucoma than those who ate the least vitamin A.

Vitamin D not only prevents rickets but is also important for muscle function and may prevent type 1 diabetes, hypertension, and many common cancers

Getting enough vitamin D from foods and supplements like cod liver oil is especially important for people who live far from the equator, a their skin doesn’t get enough sunlight to synthesize vitamin D for up to six months of the year

Did your Grandmother hand out cod-liver oil?

05/03/2022

Blue zones…lol.

Let's see which country has the longest life expectancy: The Chinese people in Hong Kong have highest per capita meat consumption in the w...

25/02/2022

🌟🥩meat for longevity! 🥩🌟 via

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This ☝️.
Eat Steak 🥩 Feel Great!!