The Primitive Diets

Gut health is primarily affected by stress.

Relaxing is one of the single most effective thing you can do to improve gut health.

Unfortunately in today's time food fears created by influencers and all the emotional stress conflicts people go through makes them freak out about every little thing that doesn't even matter. Especially over food.

Constantly freaking about such stuff will tense the nervous system and with that comes elevated stress.
When stress is elevated the gut health is compromised.

Practicing one simple thing which is relaxation can largely improve your gut problems like constipation, IBS for example.

Here is a protocol to lower stress
1.4-5 Egg yolks everyday
2.Eat plenty of simple sugars like honey, fruits, maple syrup, cane sugar, dairy.
3.Magnesium glycinate supplementation.
4. Eat more calories.
5.Avoid blue light exposure after sunset and stay in dark.
6.Withdraw from coffee completely.

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Raw milk is inherently safe to consume!

People are afraid to drink milk raw because they are afraid of getting infection from it.

That's simply not true, raw milk has its own mechanism which protects it against getting infected from pathogens.

Two of the most critical enzymes in its safety are lactoperoxidase and lactoferrin.

Lactoperoxidase found in all the bodily secretions of mammals like sweat and very high especially in raw milk possess anti pathogenic properties.

The second enzyme lactoferrin which essentially works double duty. For one it kills all the iron loving pathogens by stealing iron from them like TB, candida and more and second it promotes iron uptake from the milk especially during infancy.

Pasteurisation or boiling largely wipes out this defence system of raw milk which protects against pathogens.

Another surprising study presented in the book above is that when strains of bacteria are added to raw milk their activity doesn't increase but actually starts to decrease concluding that raw milk does not support the growth of pathogens!

More over Raw milk ferments when you keep it outside where as pasteurised milk develops mold, a clear sign that raw is alive with defence system and very easy to assimilate by the body.

Excerpts from the book "The untold story of milk"

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Gut Health tips 101

Elimination of all the gut irritating foods like whole grains, seeds, nuts, cereals, raw vegetables from the diet can largely improve hurt health of most individuals.

All of these foods are very hard and contain anti nutrients which irritate gut lining and cause symptoms like bloating, gas, undigested food in the stools especially if you have a sensitive gut.

Instead replacing all of these foods with high quality animal protein like eggs, lean meats, red meat, bone broth, raw dairy, fermented vegetables and simple sugars from foods like honey, fruit, maple syrup does wonders for improving gut integrity and digestive health.

Try it for yourself and see the difference.

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Importance of cholesterol

It is not the enemy but very friendly to our body and brain.

70-75% of the cholesterol is made by the body itself and rest comes from the diet.

However, when you eat more cholesterol through diet the makes less of its own and if you eat less of it the body makes more of its own.

Now imagine, cholesterol is so important to the body that most of it is synthesised in the body itself.

Eating less of it only puts the body in a metabolically stress full state since your body has now got a metabolic burden of making an important substance to fulfil the needs.

Many studies have demonstrated that cholesterol in the diet doesn't cause heart disease because cholesterol in itself is not the problem but when it oxidises it turns bad.

Eat 1000mg of it at least from the diet. Great sources are egg yolks, full fat dairy, red meat, coconut oil and many other animal based fats like butter.

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The importance of cholesterol

Cooked vs Raw vegetables, which one is better?

Raw vegetables are not the best option for most individuals why? Because they are high in insoluble Fiber and plant defence chemicals which makes them hard on the gut.

Especially to individuals with a sensitive gut.

Many report getting bloated, constipated, gassy after eating large amounts of salads.

The Fiber from the vegetables does not get broken down by the gut but passes as it is through the gut. For those who already have a sensitive colon/small intestines Fiber can easily evoke symptoms like irritation, gas, bloating and constipation.

It is always better to cook your vegetables in some form and then accompany them with the main course including high quality protein and fats from meat and eggs

Cooking softens the Fiber and deactivates plant defence chemicals to a large extent making the vegetables easier to digest.

Cooking your vegetables in animal fat, olive oil or coconut oil paired with salt is a great way to enhance the nutritional value and also make them more palatable.

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Consumption of kiwi fruit before bed improves sleep onset and sleep quality.

If you have trouble sleeping or you wake up in the middle of the night eating 2 kiwis 30-40mins before bed can help a lot.

Keep in mind that all the other sleep disturbing factors like exposure to blue light from screens and tube lights, heavy meal before bed and mental stress are in control.

Good health is not just about introducing new stuff in your routine but also about removing the bad stuff.

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Seeds are not food.

Seeds are not meant to be seen as food! This is because seed is used for plant reproduction and is designed to escape digestion.

High in phytic acid and very hardy.

Birds and animals that eat seeds have digestive machinery dedicated for seed digestion. For example gizzard and crop as seen in chicken.

Eating seeds regularly can easily wreck gut health especially if you're prone to gut issues.

Also, the minerals found in seeds can easily be obtained from other food groups like meat and raw dairy without putting much stress on the digestive tract.

However, if you still want to include seeds in your diet always soak them for 24 hours in acidic medium such as putting apple cider vinegar in water, sprout them or ferment them and then consume it. This way you make sure that the nutrients are more bio available and the seeds are easily digestible.

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Dangers of eating Soy

1.Phytic acid and trypsin inhibitors.
2.Phytoestrogens
4.Thyroid malfunction
5.Growth problems in infants
6.A poor quality protein source
7.GMO and processing

Soy is a legume that is full of phytic acid, trypsin inhibitors, goitrogens and hard to assimilate protein.

Most of the health benefits of soy are regarded to Japanese people and some other Asian countries where people experience great health even though soy consumption is high.

It is really Important to consider that they eat organic and fermented soy which has little to no pesticides, reduced phytic acid and other antinutrients.

They eat fermented soybean which has a higher nutritional value and bioavailability of nutrients.

As opposed to soy eaten in other countries where it is highly processed, heated and sprayed with pesticides being a GMO crop.

This creates a huge difference in the health outcomes.

So, unfermented, GMO and processed soy foods can induce poor gut health, thyroid malfunction, messed up hormonal cycle especially low testosterone in men and growth defects in infants fed soy formula.

If you actually want to include soy in your diet make sure it's organic and fermented traditionally and that too in little quantities.

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Why seek health wisdom from primitive people.

Consider this, There are more cases of diabetes, cancer, heart attacks, cognitive decline, infertility, low testosterone, bone problems, gut diseases, obesity and metabolic syndrome than ever recorded
In human history.

Modern population has faced a marked deterioration in health.

Whereas, Primitive societies around the globe living in nature have experienced a significantly greater quality of health and immunity to diseases.

My new article covers this topic of why we should seek health wisdom from primitive people and possible reasons of degeneration and disease in modern population.

IN THE ARTICLE
•The degeneration of modern population

•Where did it all went wrong?
-The agricultural revolution
-The Industrial Revolution

•The primitive wisdom towards health
-The Work of Weston A price

•Lessons from primitive people

Visit the Medium Link in the bio to read it

5 things to avoid if you have poor thyroid function/hypothyroidism

1.Fasting
2.Coffee/Caffeine
3.Low carb diet
4.Salt restriction
5.PUFA/vegetable oils

Fasting is a great tool for improving overall health however, it stresses the body and puts it in a catabolic state. It's a big no for thyroid.

Same happens with coffee/caffeine exposure. It's a stimulant which stresses the body and increases cortisol and messes up with gut health. Indirectly affecting thyroid functioning. If you do want to consume, consume in only small amounts with milk and sugar added.

With the rise of low carb many people who are overweight go for low carb diets like keto. At first it may help you to lose weight tremendously but it messes up with thyroid health since the thyroid gland utilises predominately glucose and carbs are essentially needed for thyroid hormone conversion to its active form.

Salt restriction again lowers thyroid function as it messes up with magnesium and iodine uptake. It also messes up with adrenals and increases stress.

Vegetable oils are found in almost every single food today. These are really cheap to produce but highly toxic to the body. Easily lead to oxidative stress.

Bonus tip: Avoid goitrogens, phytic acid and oxalates as well
These substances are found in plant kingdom and impair thyroid hormones and nutrient absorption in the digestive tract. All the cruciferous vegetables, green leafy vegetables, nuts, whole grains, seeds, soy, are full of these substances. They either need to be fermented or prepared in traditional way or must be avoided all the way.

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Why you should eat more salt if you're diabetic?

Salt is critical for many functions in the body.
•Protein digestion
•Stomach acid production
•Absorption of food in the small intestines
•Hydration
•Sex Drive
•Reducing stress
•Adrenal health
•Nerve signalling
•Thyroid function

Low salt can worsen diabetes. This is because when salt is restricted the body increases the production of insulin which signals the kidneys to retain more sodium.

This causes water retention and edema(swollen hands and feet commonly seen in diabetics).

When insulin levels are high your body can utilise only carbs as a fuel and so you start craving sugar and carbs like crazy. This does nothing but only worsens insulin resistance as you now have a higher baseline levels of insulin all the time.

Low salt also activates sympathetic nervous system and increases aldosterone which decreases potassium levels in the body and directly promote type 2 diabetes and higher blood glucose levels.

When you increase your salt intake insulin levels decrease and your kidneys flush out the retained fluid. Hence, a better glucose response.

8-12g of salt is optimal as most people tend to consume that much when they are left unrestricted.

Sea salt and Himalayan pink salt are best and refined salt must be avoided as it is stripped off of trace minerals.

It is also important to increase your potassium intake as sodium and potassium works in balance with each other.

The blood pressure raising effects of sodium are more prominent when potassium levels are low.

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Snacking tips 101

If you find yourself hungry in between meals or craving something sweet then instead of going for something processed like chocolate, protein bar, candies, chips, soda, packaged beverages, roasted nuts like peanuts and refined flour products all of which are trash options since, many of them have additives, artificial colours, HFCS, processed sugars, vegetable oils all of which are not good for human health grab some fruit and raw yogurt instead.

First things first that this is a natural snack.

Fruit will provide potassium, vitamin C and certain other B vitamins. Raw yogurt will provide minerals like calcium, phosphorus, fat soluble vitamins, B12, B6 high quality protein and is rich in digestive enzymes.

You can always opt for simple whole food based stuff for snacking like yogurt, fruit, kefir, dates, butter, sourdough bread, cream, honey, maple syrup etc but you tend to choose ready to eat processed junk all the time.

Eat clean and stay healthy.

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How to gain weight if you're skinny.
Gaining weight boils down to some fundamentals
If you're skinny you have a tendency to remain lean and not gain weight easily.
This is why you need to put a lot of effort in dieting and exercising.
Even then you have a hard time gaining weight. You gain hardly but lose easily.
So, best way to fix this is to opt for a long term approach that focus on changing eating habits and exercise regime for a life long period.
This is important because if you do short term stuff like supplements, mass gainers you will gain little but lose it very easily as soon as you withdraw from it.
Remember you gain hardly but lose easily so sustainability is darn important.
Here's what you should do
1.Lift Heavy weights and build muscle. Muscle is the best possible way for you to gain weight because it's very hard to put fat on your body unless you eat like there's no tomorrow.

2.Eat more calories than maintenance. One of the most fundamental principles to gain weight is to get in more energy than what's needed by your body to maintain current weight. Generally, a 300-500 calorie surplus will work for most people.

3.Whole foods be the number one priority. No form of artificial processed foods, mass gainers, protein powders will match the results you get by eating whole foods.

4.Eat Animal fat and ditch vegetable one. Animal fat is anabolic in nature and provides ample amounts of calories(helps you reach a calorie surplus) and body building nutrients.

5.Eat animal protein. It is far superior to plant based protein. You get more vitamins, more minerals, more amino acids and a better digestibility/assimilation.
Keep it simple and follow these steps consistently for 6-10months and results will follow.
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Soil health and Nutrition.
It matters where your food comes from. This is because most of what we eat today is genetically modified and engineered to look good and fresh but contains practically little nutrition.
The food you eat today has little nutrition in it as compared to what your grandparents or great grandparents ate.
Studies show how the nutritional status of foods have declined in the past 80 years.
This is probably because of modern farming practices. The soil health has depleted and so is our food deficient in nutrients.
A practical way to improve this is to eat local and seasonal and buy your food directly from a local farmer and not from supermarket.
Local and seasonal means the food will naturally have more nutritive value because it's grown in the environment it is suited for.
Buy your food from a local farmer rather than supermarket and you can make sure that the food is grown organically.
And most locally grown food is generally higher in nutritional value as compared to exotic foreign foods.
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Primal hydration tips
Hydrate effectively without plain water.
Drinking too much plain water is just straight up dehydrating. It causes you to p*e more and creates electrolyte imbalance.
What do you think how tribal people and primitive people got hydrated. They didn't had litres of water on their disposal.
They ate a lot of animal fat, ate fruit, and got hydrating minerals such as magnesium, calcium, sodium, potassium in abundant amounts from their diet.
All of these things directly support prolonged hydration at cellular levels.
So, instead of drinking just plain water opt for these strategies
1.Salt your drinking water(sodium)
2.Sip fruit juices,coconut water and eat more fruits in general(potassium)
3.Magnesium bicarbonate water
4.Sip raw milk and consume whole milk products(more hydrating than plain water plus more nutrients)
5.Eat animal fat(metabolic water and direct cellular level hydration)
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The secret to better Gut Health.
It's not Fiber that largely improves gut health but enzymes.
Fiber is indigestible plant matter. We humans lack the proper gut system to digest it.
The bacteria present in your colon ferments the fibre. Although, this is good for gut health and eating fibre from selective foods can aid digestion but eating a high fibre diet can cause more harm than good for gut health.
Things such as bloating, constipation and digestive stress can occur in many people.
The best way to Improve gut health is to eat easy to digest foods high in enzymes.
These foods put less stress on the gut and help in better assimilation of nutrients.
High enzyme foods are raw dairy, raw meat, raw fish, raw eggs, fermented cheeses, raw honey, raw maple syrup, lacto fermented vegetables and fruits.
Eat more of these foods and see your gut health sky rocket!
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Best time to eat fruit.
After a workout or intense physical activity session the stress hormones are high and glycogen stores are depleted.
Fruit helps restore liver glycogen and blood sugar levels and lowers stress.
The juice of the fruit also helps in rehydration and is very refreshing!
Best types of fruits are mango, orange, kiwi, Papaya, berries and all sorts of juicy fruits with enough flesh in them.
Try it and see the difference!
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Fundamental reason for why you can't sleep at night.
Sleep fundamentally recharges us from the previous day exhaustion but in order for us to sleep we need to exhaust ourselves first and also enter into a relaxed and restful state.
Most people today aren't getting both hence, they have altered and poor sleep cycle.
Little to no physical activity and constant exposure to blue light.
One might say that they feel exhausted but still can't sleep.
It is because you're not exhausted but stressed out.
What you're feeling is restlessness.
Fixing these two things can largely improve your sleep quality.
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Protein powders are absolutely unnecessary for most people.
Consider that most of them are highly processed and treated with heat which denatures the protein in them, added with artificial flavours, emulsifiers, preservatives, additives and artificial sweeteners all of which alter gut function and cause suboptimal liver and kidney health.
Many of them have been reported to be high in heavy metals. These are absolutely health hazards and cause severe damage in long term.
Better opt for real quality protein sources like meat, milk, eggs and seafood which are also high in body building minerals and vitamins.
Real food will always be better than any supplement!
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Effort matters the most.
A high effort results in better gains. You don't need countless exercises to target your muscles from every single angle in order for them to grow.
Instead 2-4 exercises per muscle group are enough to provide your muscles with appropriate stimulus for growth.
Compounds and free weights require more effort, heavier weights require more effort, focusing on technique requires more effort.
Machines and isolation require less effort, light weights require less effort, exercises that require less focus on technique and ex*****on requires less effort!
Be mindful of your training effort and you will see progress!
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Meat and the human gut.
Contrary to what you've been told, Meat is easily assimilated and digested by the human body.
Our digestive physiology is close to that of a carnivore and we also have characteristics of a hunter such as a larger sized brain to outsmart our prey, ability to endure long distance, front facing eyes, heavy sweat glands, ability to craft tools and sharp knives for hunting and gathering.
Herbivores do not possess such characteristics and their digestive tract is very complex. This is because cellulose in plants is very hard to breakdown and assimilate.
Herbivore chew all day long in order breakdown tough plant Fiber. Many of them also have a specialised organ to digest seeds and grains.
Meat on the other hand is relatively easy to digest and has highly bioavailable nutrients which are not found in plants.
Many cultures even eat raw meat! But many plant foods can't be consumed raw and needs some form of preparation, cooking, fermentation in order to make them digestible.
A meat based diet is superior!
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3 easy tips to maximise sleep quality
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The power of vitamin K2
Vitamin K2 is very under appreciated. It is very crucial for calcium transport in the body.
This directly impacts health of the arteries, soft tissues and organs like kidneys.
Vitamin K2 is also very crucial for development of facial structure, bone health and teeth health.
Infants born to vitamin k2 deficient mothers experience poor structural development especially the development of facial characteristics.
So, technically we can say that beautiful faces are built off of vitamin K2.
Weston A price. A Canadian dentist visited indigenous cultures in 30s who were living with perfect health, well built beautiful bodies and incredible dental structures unlike modern ones.
He noticed that their diet was very high in vitamin K2 together with other fat soluble vitamins.
He also reversed cavities by admiration of vitamin K2 in the diet.
K2 is no longer available in the diet as much as it used to be because we do not produce and est foods high in K2 as much as we used to.
Best sources are fermented cheese, hard cheeses, fermented dairy products made from high quality raw milk, pasture raised eggs, grass fed red meat and fermented fish.
There's a lack of this critical vitamin in modern diet. No, wonder why we have increased cases of cavities, bone deformities, diseases pertaining to bones and joints, coronary artery calcification and renal diseases.
Supplementation makes sense especially if you're eating a vegetarian diet.
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Carbs and metabolism.
Carbs are essential for a proper functioning metabolism.
Every culture had carbs in their diet in some form.
Even the Eskimos and Masai who live on a diet consisting exclusively of meat and dairy get their carbs from muscle glycogen which comes from raw meat and lactose in dairy.
Carbs increase CO2 production in the body which lowers stress and promote a healthy metabolism.
More so, they fuel thyroid, liver and brain! Thyroid specially runs whole metabolism so, eating plenty of carbs directly supports metabolism
Modern processed carbs in the form of cereals, grains, crackers, biscuits, sweetened jams, sauces, sodas, commercial fruit juices and beverages have pretty much zero nutritional value and even come with additives, HFCS, preservatives and too much sugar which overburdens the system with empty calories and brings diseases.
Natural whole food carbs from raw honey, raw maple syrup, berries, potato, sweet potato, fruits, fresh fruit juice, cane sugar, sourdough bread and dairy all come with critical b vitamins and minerals which promote metabolic function.
So no need to fear carbs. Just get the right ones in your diet and see their benefits!
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