Nutrition
Transformetics Nutrition Principles
Transformetics Nutrition Principles are based on the most up-to-date research around evolutionary biology, nutrition, and genetics. Put them together, and you have a SIMPLE way of eating day-to-day that isn’t about calorie counting or specific proportions, it’s about simply eating the right foods that the human body evolved to consume and thrive off of. Specifically, there are 5 goals of our nutrition plan that if followed, will give you more energy then you believe, help you get more fit quickly, and help you to avoid the degenerative disease that is our modern day plague.
1. Normalize your insulin levels and keep them low by eating between approximately 50-150 grams of carbs per day
If we go back 10,000 or more years, we find that our ancestors had very little access to sugar – or any carbohydrates for that matter. There was some fruit here and there, a few berries, roots and shoots, but most of their carbohydrate fuel was locked inside a very fibrous matrix. In fact, some paleo-anthropologists suggest that our ancestors consumed, on average, only about 80 grams of carbohydrate a day. Compare that to the 350-600 grams a day in the typical American diet today.
As shown by the graph above, ALL carbohydrates eventually get converted to glucose. Whether it’s oatmeal, an apple, wonder bread or whole wheat bread, eventually they will all end up converted to glucose. This is a good thing, in the right PROPORTIONS. While glucose is a fuel, it is actually quite toxic in excess amounts. The body has evolved an elegant way of getting it out of the bloodstream quickly and efficiently. How does your body do this? Insulin response. When you pollute your body with excess amounts of carbs, insulin comes to the rescue. It’s job is to get the glucose (the end result of what carbs get processed into) out of the blood stream. Where does this excess glucose get stored? First it goes to your muscle and liver for fuel. However, if your muscle and liver are already full, it then gets transported and converted into FAT. Without a doubt, eating too many carbohydrates causes chronically high levels of glucose and therefore insulin response which cause a host of illness including obesity, fat gain, type II diabetes (obviously), inflammation response, fatigue, heart disease, and even has links to cancer.
2. Eat nutrient dense, live, natural foods
Eat vegetables!!! Lots and lots of green stuff. Eat a variety of them. Eat fruits (within the context of your carb range). Also, take a quality vitamin, mineral, and antioxidant supplement. The goal is to be HEALTHY as well as lean and fit. Vegetables and fruits are the ticket to a healthy, fit body. NOT enriched food. Not processed junk. Not grains and grain products.
3. Eat Plenty of healthy fats, especially omega 3′s
Eat fish! As often as possible. Eat GRASS fed meats as often as possible. Get ground flax seeds as well. Sprinkle flax on salads, eggs, etc. Gives your meals texture and they’re actually tastes really good. Also, take a quality fish oil, cod liver oil, or krill oil supplement. Use olive oil for your salads. Use coconut oil. Use organic butter. Absolutely avoid transfats like the plague. They are the real killers. Avoid mainly polyunsaturated fats, such as corn, soybean, sunflower, safflower and other vegetable oils. Their popularity arose from the widespread belief that saturated fats and cholesterol cause heart disease. This is absolutely NOT TRUE.
4. Eat plenty of quality protein
Make sure you’re getting enough protein. I try to get around 1 gram per pound of body weight (195 lbs so around 195 grams). This isn’t some hard science rule, it’s a principle/guideline, it can be broken but aim for it. To do this, I focus on having a source of protein with every meal (eggs, meat, nuts, etc.). Also, get a NATURAL whey protein if you’d like. I don’t recommend doing whey more then once or twice a day (best around workout times).
5. Make it taste good and eat until you’re comfortably full
Don’t worry, eating Transformetics style is actually very tasty. The best part about it: it’s not about counting calories or micro analyzing your portions. Eat til you’re COMFORTABLY full. Being comfortably full means the hunger feeling is gone, yet you could still be up for a run. Don’t stuff yourself silly. Use common sense and your intuition. Use any sort of seasonings/condiments that come from nature. Also, cook with saturated fats (butter or coconut oil is my choice usually). Saturated fats stay stable at high heat. Non-saturated don’t, which makes them go rancid and creates free radicals that you consume (not good). Eat foods on the list that you LIKE. But again, get as many live foods as possible.
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