THE ULTIMATE GUIDE TO THE PALEO DIET!

Hello and welcome to Total Health with Dr. Nick where my purpose is to inspire, empower, and motivate you to live longer, healthier, more abundant lives. And guys, thank you for watching my video today. Today's going to be a really great one. It's all about the ultimate guide to paleo. There's no doubt that paleo and keto are the two top diet plans in the world, or more should I say, not a diet plan, but more like a way of life. And that's the way you have to approach any of these diets is really that it's more of a way of life. It's the way you're going to be eating. And I talk many times about going between one or the other, cycling between the two, but there's always a lot of questions about paleo. And I thought it'd be a great time to do a video on this one too, and really dispel some myths and let you really know what's the, what's the really true facts about paleo. And if you haven't seen my, one of my previous videos, I actually did a comparison between keto and paleo. So go back and watch that one also. And guys, if you're new to my show, like I said, my purpose is to really inspire, empower, motivate you to really live as long and as healthy as God created for you to be. And that's really what it comes down to. So I do everything I can to make the most complicated health topics, hopefully a lot easier to understand. So that way you get the best results. And thanks so much for the comments. Thank you much for subscribing. And if you like what we're talking about today, make sure you like, you share, subscribe, comment, let me know what you're thinking. So let's get started on this right away. So paleo diet is really the way our ancestors ate. So this isn't something that just came up recently. This is something that went back as far as say 10,000 years ago is when the paleolithic period roughly, roughly ended. But this is because doctors, anthropologists, researchers all looked into what our ancestors ate. So this is really what the whole diet is based on. And he looked at the fact that so many of these groups back then didn't have the same autoimmune diseases that we have today, such as your obesity, your diabetes, your autoimmune disorders, your neurodegenerative disorders. So because they didn't have many of the problems that we see today with, as we call our standard American diet or our sad diet, as I call it, they didn't have the diseases. So that's why we look back at what our ancestors ate and said, you know what? Many of the foods we're eating today, our bodies really aren't genetically designed to eat. So we go back to eating the way our ancestors ate. Let's get into the benefits now of the paleo diet. Number one, we see weight loss. And that's what so many people want today. Maybe you're out there looking for that yourself. And it really comes from the fact that you're transitioning from the processed foods to the more nutrient dense, nutrient rich foods of the paleo diet. Also too, it really has a lot to do with satiety, feeling full. And once again, it comes from the fact that you're eating a lot more nutrient dense foods. So your body is getting nutrients and it feels fuller rather than the empty carbs where your body's saying, okay, they're eating something here, but it's really not adding up to too much nutrition, too much fats, your macros, your proteins, your carbs, your vitamins, your minerals. Instead, it's really a lot of calories, but they're more empty carbs. Another benefit of course is high protein. Well, high protein has been linked to tissue repair, muscle building, of course, better immune system function, regulating your blood sugar better. So it helps with insulin resistance, also reduces inflammation. Once again, paleo is not about having grains in your diet. So when you remove those grains, it reduces a lot of the inflammation that's associated with high grains and high omega-6 foods. Also too, because you're eating a lot more vegetables, your vegetables have a lot more antioxidants and those antioxidants fight off, of course, free radicals. It, of course, boosts satiety. I talked about this earlier. Whenever you're incorporating more nutrient dense foods in, you actually get, your body starts to say, hey, you know what? We're getting calories here, but we're also getting satisfied. We're also getting the nutrients we need. Whereas the empty calories, your body goes, okay, we have calories here, but there's no nutritional value at all. Also too, when you increase the protein, you decrease the hunger hormone ghrelin. So when you decrease ghrelin, you don't feel hungry as much. Next one, of course, is corrects nutrient deficiencies. Like I said before, the paleo diet is all about nutrient dense foods, making sure you're getting the top quality foods, the best ones that have the most nutritional value. Also the fats or high quality fats, proteins, high quality proteins. There's no empty calories in this. Also regulates blood sugar. Like we talked about, the grains will make your blood sugar spike up and down. So this helps to regulate blood sugar because whenever you put the proteins in your body and the healthy fats, you will regulate blood sugar levels better along with your fibers. There's literally no cereals or no grains in this type of diet. Now, like I said, there's always a lot of comparison that goes on between the paleo and keto diet. Like I mentioned earlier, go back and watch one of my previous videos on how I compare the two. But basically, it comes down to this. Paleo, you're not really measuring macros. You're basically eating a healthy diet and your body's going to feel full whenever you feel full. And that's when your body says, hey, stop eating. You're using high quality natural foods, the highest quality that you can get. Basically, the rule of thumb with paleo is this. If it swims, if it flies, and if it walks, and if it's green, it's good to eat. That's really the way they look at it. So the true paleo people really look at it that way. And of course, those are simple ingredients. There's not a lot of complicated ingredients to it. If it walks, it flies, it swims, and it's green, it doesn't come with a food label. Obviously, the most healthy foods. It utilizes glucose or ketones, whether it's very different than ketosis. So your body can utilize both fuel sources. Now, your ketogenic diet, on the other hand, is really all about measuring your macros, knowing exactly how much fat you're taking in, how much protein, and how much carbs, because it's all very important. You want to be in a certain ratio. You want to be roughly 70% to 75% fat. You want to be 20% to 25% protein and about 5% carbs. And really, that's about it. Also, too, on the keto diet, you want to keep your carbs below about 50 grams a day. That's really the sweet spot. And of course, it really runs solely off of ketones. So the whole idea behind the ketogenic diet is that you want to get your body switching from a glucose burner to where it's exclusively burning ketones for fuel. And that way, your body's looking at its fat sources as a source for fuel. Now, the things you want to eat on a paleo diet are nice, healthy, quality proteins. So proteins are always big on this diet, especially when it comes from animal sources. So your eggs, your fish, especially your fatty fish, like your fish, like your salmon, your sardines, your mackerel, things like that. Your high-quality beef, grass-fed, grass-finished, is always the best. And I always get this question. People will say to me, some of these diets, like the keto diet or the paleo diet, they sound like they're elite diets, like only people who are rich can do these. And please, I don't want you to think that. I don't want you to think that you can't transition to one of these types of diet plans if you can't get grass-fed or you can't get organic. Please don't think that. Because even if you're eating something that's not organic and not necessarily grass-fed, it's a whole lot better than what you're typically eating on the standard American diet. So please, just go ahead and buy the foods at your local store, even if it's not grass-fed or grass-finished or organic. Just go ahead and buy it. Use it because it's going to be a whole lot better than what you're already doing. So once again, your high-quality animal proteins, your eggs are just phenomenal. Don't worry about the cholesterol in the eggs. Your fish, your meats, your poultry, all these types of things. Like I said, if it swims, it flies, or it walks on land, it's all fair game. Also, your organ meats are great when it comes to paleo. Healthy fats and oils. Now, I'm not talking about your vegetable oils. I'm not talking about your canola oil or your safflower oil or your other types of vegetable oils. Those are typically your polyunsaturated fatty acids, your PUFAs they're called. And when they're polyunsaturated, they're very unstable. So as a result, they typically are high in omega-6 and they're rancid. They oxidize very quickly. So you want to avoid those. You want to stick with the saturated fats, which comes from typically your animal sources, or the monounsaturated fatty acids, which are typically your olive oil, things like that. So your olive oil, avocados, your nuts, especially go to your macadamia nuts. Your hazelnuts are very good. You want walnuts, you want Brazil nuts. Those are all great quality nuts to eat. And of course, you want them as raw as possible. Your avocados again, and the fats and oils that come from your fish, typically high in omega-3s. You also want non-starchy vegetables. So all your green vegetables are fair game. Your kale, your collards, your asparagus, your peppers, broccoli, spinach, all this Swiss chard is all very, very good. Eat as much as you can. One of the great things about the paleo diet is that it's so high in vegetables. Eat all the vegetables you want because vegetables virtually have no calories. It's only about 100 calories a pound. So you can eat as much as you want of this and know that you're doing great. Just put oil on it at the end. Big on paleo is that you don't cook with the oils as much. It's that you more just put them on at the end. So drizzle your olive oil on, especially at the end, or put on your avocado oil. Avocado oil is great for when it comes to cooking because it has a higher smoking point than olive oil does. So go ahead and use that with your cooking, but just use more of the olive oil on top of the food at the end once it's already cooked. You could have starchy vegetables. Very different than keto. Keto tells you to avoid the starchy vegetables because once again, you're trying to really reduce your carbohydrates completely. Well, you can have starchy vegetables on the paleo diet. So your squash, your zucchini, your different pumpkins, and things like that. All these are fair game. And once again, they all carry an amazing amount of nutrients, especially the ones that are the most colored because they have the bioflavonoids. So the most colorful vegetables are always better for you. Very high in antioxidants. Now, what about fruit? Once again, not good on keto, but you can have it on paleo, especially your berries. Berries are always going to be better. Now, it doesn't mean because you're going to have fruit on paleo that it means you have your high glycemic index fruits. I would still avoid those and make sure you're having more of the low glycemic fruits. So like I said, your berries, things like your green apples, stuff like that are also very, very good. So your raspberries, your blackberries, your strawberries, they're going to be much better. In fact, what I like to do is I like to combine keto and paleo. Get the best of both worlds. Sometimes people look at keto like it's a little bit restrictive and paleo like it gives you a little bit more of your lifestyle back. You can have more variety of things and you're not just having cheese and bacon all the time. So paleo gives you a little bit more variety, but what I would do is make sure you keep it a low carb paleo. That's basically keto on steroids. Keto in a way that you have the highest quality foods and the foods that are non-inflammatory, and yet you can have it all on a paleo diet as long as they're low carbs. Keep your carbs really low, about under 50 grams a day. Now what is not on paleo is dairy. Dairy is basically, once again, it's not so much a debate whether dairy is good for you, although in one of my previous videos I talked about the fact that dairy is inflammatory. And you're also too, you're drinking milk from animals that you're not supposed to drink milk from. Now do I do that sometimes? Of course. I have milk. I have heavy cream and things like that. I have cottage cheese and stuff, but I have it sparingly and I have it rarely. And typically it's when I'm on more of a keto cycle than I'm a paleo cycle. But dairy is not very good because, once again, look at the logic here. Paleo is all about eating simply the way our ancestors found it. So back then things weren't so processed. They didn't have the processing we do today. So that's why dairy is really not on the paleo diet because it is a processed food, not to mention in a lot of people it's very inflammatory. Also grains. No grains. No grains on either diet, keto or paleo. But paleo definitely forbids grains. It forbids cereals. You don't want anything like that, once again, because these are things that weren't grown back then. These are more in the recent years, maybe the past, you know, one or two or three thousand years. This isn't stuff that was grown back 10,000 to a million years ago. So this was not agriculturally around during a paleolithic period. So it wasn't what our ancestors were made to eat. And of course it's linked to a lot of disease today. Insulin resistance. I've talked about that. In fact, go back and watch one of my previous videos where I talked about what the bleep are carbs anyway. Really good video on really tells you about carbs and really what they're about. Are they essential or not? Are they necessary or not? When you get into the grains, they're really high in omega-6. Omega-6 oils rather than omega-3. So you want to avoid them. And of course they are inflammatory, not to mention if you have gluten sensitivity, that's a really big problem. Or, you know, celiac disease, that's even worse. So you could have one level of problem with gluten and that's gluten sensitivity. Or you could be DEFCON 5 when it comes to celiac to where your body just has a full-blown meltdown as a result of gluten in your diet. Beans and legumes are not on paleo. Now, does that mean that beans and legumes are bad for you? Well, there's a lot of debate about whether they are or not. Lectins and things like that, they are very high in carbs. A lot of people think beans are really all about protein, but it's not. Beans have actually a lot of carbs in them. So it's not a debate so much on standpoint of are they good for you or bad. It really comes down to the fact that they weren't around back then. True people who do paleo, your really hardcore paleo people will say never eat beans or legumes on it because it wasn't what our ancestors ate. Of course, it goes without saying you should stay away from your refined carbohydrates, your processed refined carbohydrates. These things are bad for you whether you're doing keto, paleo, or any diet. You know that. You know what this stuff does to your gut. You're trying to lose weight and yet you're eating this kind of stuff late at night especially. You're just putting on weight like crazy. So you want to avoid this. Extremely, extremely inflammatory. Extremely high in omega-6s. The oils that are used in these are terrible. They're empty carbs. There's no nutritional value. So once again, like I said, paleo is all about high nutrient density and keeping it as simple and as close to the way God made it as possible and this is nothing like it. Last but not least, of course, is just straight out refined sugar. Refined sugar is not on the paleo diet at all. So you want to avoid this one too. So guys, what I'm going to do is I'm going to keep an eye and I'm going to include a link below so that way you guys can link to the food guide or food list and I'll get that out as soon as possible. So just keep an eye out for that. You guys, I hope you like the information. 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