1. Você pode reprogramar os seus genes

Mais do que determinar as suas características hereditárias fixas, os genes são responsáveis por direcionar continuamente a produção das proteínas que controlam como funciona o seu corpo a cada segundo. Os genes ligam-se ou desligam-se apenas como resposta aos sinais que recebem do ambiente que os rodeia. Sinais que você fornece com: os seus comportamentos, os alimentos que come, o tipo de exercício que faz (ou não faz), os seus hábitos de sono, a sua exposição solar e assim por diante.

Referências

Vitamin D as a promising anticancer agent

Cigarette smoking and DNA methylation

REGULATION OF VITAMIN C TRANSPORT

A short-term, high-fat diet up-regulates lipid metabolism and gene expression in human skeletal muscle

Effect of n-3 fatty acids on the expression of inflammatory genes in THP-1 macrophages

The inflammation theory of disease

Non-steroidal anti-inflammatory drugs and gastrointestinal damage—problems and solutions

Metabolic, Endocrine, and Immune Consequences of Sleep Deprivation

 

2. As pistas para a expressão genética ideal encontram-se na evolução

Os 2,5 milhões de anos de pressão seletiva natural e as circunstâncias ambientais adversas criaram a receita genética perfeita para a saúde humana e a longevidade da espécie. Os nossos genes esperam que sejamos magros, que estejamos em forma e saudáveis e que tenhamos comportamentos de estilo de vida e de dieta semelhantes aos dos nossos antepassados caçadores-recolectores; mesmo no contexto de uma vida moderna agitada. As plantas e os animais (carne, peixe, aves, ovos, produtos hortícolas, frutos, frutos de casca rija e sementes) devem constituir a totalidade da dieta humana, com alguma permissão, para a ingestão moderada de certos alimentos modernos. Quanto à forma e frequência dos exercícios, menos é muitas vezes mais.

Veja...

AS 10 LEIS DE ESTILO DE VIDA SAUDÁVEL

Referências

The Neanderthal Meal: A New Perspective Using Faecal Biomarkers

Cytotoxicity and genotoxicity of lipid-oxidation products

The role of dietary oxidized cholesterol and oxidized fatty acids in the development of atherosclerosis

Trans fatty acids - effects on systemic inflammation and endothelial function

Trans Fats Judged Major Villain in Cardiovascular Disease

Too Much Sitting: The Population-Health Science of Sedentary Behavior

An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle

Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women

Nocturnal light pollution and underexposure to daytime sunlight: Complementary mechanisms of circadian disruption and related diseases

Impact of acute sleep restriction on cortisol and leptin levels in young women

The impact of sleep deprivation on food desire in the human brain

The Metabolic Consequences of Sleep Deprivation

Sleep and the immune system

Association of Sleep Duration with Chronic Diseases in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Potsdam Study

Cardiovascular, Inflammatory and Metabolic Consequences of Sleep Deprivation

Sleep Duration as a Risk Factor for the Development of Type 2 Diabetes

Crowding among Hunter-Gatherers: The !Kung Bushmen

Vitamin D: The “sunshine” vitamin

Older age becomes common late in human evolution

The effect of lower limb length on the energetic cost of locomotion: implications for fossil hominins

Longevity Among Hunter- Gatherers: A Cross-Cultural Examination

Stand up for health--avoiding sedentary behaviour might lengthen your telomeres: secondary outcomes from a physical activity RCT in older people

 

3. O seu corpo prefere queimar gordura em vez de carboidratos

A dieta fundamentada no conhecimento convencional baseada em grãos e com baixo teor de gordura criou um metabolismo artificial baseado em açúcar e carboidratos, no qual o indivíduo fica preso à necessidade de comer constantemente e experimenta pior qualidade de vida. A dieta ancestral permite mudar para o metabolismo energético baseado no consumo de gordura durante todo o dia. Foi esse metabolismo que permitiu a sobrevivência humana por 2,5 milhões de anos. Este é o aspeto mais libertador deste estilo de vida.

Referências

Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets

Very-low-carbohydrate diets and preservation of muscle mass

Problems associated with glucose toxicity: Role of hyperglycemia-induced oxidative stress

Metabolic characteristics of keto-adapted ultra-endurance runners

Advanced glycation endproducts and cigarette smoking

Dietary intake associated with serum versus urinary carboxymethyl-lysine, a major advanced glycation end product, in adults: the Energetics Study

Reduced formation of advanced glycation endproducts via interactions between glutathione peroxidase 3 and dihydroxyacetone kinase 1

The clinical relevance of assessing advanced glycation endproducts accumulation in diabetes

Trans fats—sources, health risks and alternative approach - A review

4. 80% do sucesso da sua composição corporal é determinado pela forma como come

Muitos alimentos modernos (mesmo aqueles que considerava saudáveis) fazem com que ganhe peso, acelere o envelhecimento e aumente o risco de ter doenças. Moderar a produção de insulina, eliminando grãos, açúcares e leguminosas, e reduzir a inflamação, eliminando gorduras artificiais nocivas, irá promover a redução eficiente do excesso de gordura corporal, a manutenção sem esforço da composição corporal ideal, o aumento dos níveis de energia diários, a diminuição do risco de doenças e o funcionamento ideal de vários outros sistemas hormonais (stress, apetite, imunidade, metabolismo, sono, entre outros).

Referências

Insulin Promotes Wound Healing by Inactivating NFkβP50/P65 and Activating Protein and Lipid Biosynthesis and alternating Pro/Anti-inflammatory Cytokines Dynamics

Insulin Receptor: What Role in Breast Cancer?

Resolving the Paradox of Hepatic Insulin Resistance

Hyperinsulinemia as an Independent Risk Factor for Ischemic Heart Disease

The Role of Insulin Resistance in Nonalcoholic Fatty Liver Disease Get access Arrow

Hyperinsulinemia and risk of Alzheimer disease

Effects of a randomized controlled trial of transcendental meditation on components of the metabolic syndrome in subjects with coronary heart disease

A comparative study of thyroid hormone levels in diabetic and non-diabetic patients

Hyperinsulinemia causes activation of the hypothalamus-pituitary-adrenal axis in humans

Relationships between testosterone, cortisol and performance in professional cyclists

Obesity, leptin resistance, and the effects of insulin reduction

Contribution of hyperinsulinemia to modulation of lipoprotein lipase activity in the obese Zucker rat

Molecular mechanisms regulating hormone-sensitive lipase and lipolysis

Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding

Triglycerides induce leptin resistance at the blood-brain barrier

Ghrelin Review

Stress: Endocrine Physiology and Pathophysiology

Too Much Sitting: The Population-Health Science of Sedentary Behavior

Neurotransmitter modulation by the gut microbiota

Role of commensal gut bacteria in inflammatory bowel diseases

The role of intestinal microbiota in the pathogenesis of metabolic diseases

The Microbiome in Mental Health: Potential Contribution of Gut Microbiota in Disease and Pharmacotherapy Management

A High Fiber Cookie Made with Resistant Starch Type 4 Reduces Post-Prandial Glucose and Insulin Responses in Healthy Adults

Relation between estimates of cornstarch digestibility by the Englyst in vitro method and glycemic response, subjective appetite, and short-term food intake in young men

Evaluation of resistant starch content of cooked black beans, pinto beans, and chickpeas

Randomized cross-over trial of short-term water-only fasting: metabolic and cardiovascular consequences

The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis

The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women

Chronic intermittent fasting improves the survival following large myocardial ischemia by activation of BDNF/VEGF/PI3K signaling pathway

Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite

The impact of regular self-weighing on weight management: a systematic literature review

The problem with weighing: effects on mood, self-esteem and body image

5. Os grãos são totalmente desnecessários

Os grãos (incluindo os integrais), a peça central da dieta ocidental padrão, oferecem valor nutricional mínimo, promovem o armazenamento de gordura aumentando a insulina e contêm anti-nutrientes que promovem a inflamação, comprometem a digestão e muitas vezes interferem na função imunológica. Não há nenhuma boa razão para incluir grãos (ou leguminosas) na sua dieta, a menos que queira uma fonte barata de calorias que seja facilmente convertida em açúcar e armazenada como gordura.

Referências

Lectins, agglutinins, and their roles in autoimmune reactivities

Handbook of Plant Lectins: Properties and Biomedical Applications

Agrarian diet and diseases of affluence – Do evolutionary novel dietary lectins cause leptin resistance?

Do dietary lectins cause disease?

The prevalence of celiac disease in the United States

Dietary modifications in atopic dermatitis: patient-reported outcomes

Arthritis associated with gluten-sensitive enteropathy

Non-coeliac gluten sensitivity and reproductive disorders

An Italian prospective multicenter survey on patients suspected of having non-celiac gluten sensitivity

Impact of phytic acid on nutrient bioaccessibility and antioxidant properties of dehusked rice

Phytate degradation by human gut isolated Bifidobacterium pseudocatenulatum ATCC27919 and its probiotic potential

A bacterial homolog of a eukaryotic inositol phosphate signaling enzyme mediates cross-kingdom dialog in the mammalian gut

Controlled trials of inositol in psychiatry

Hemolysis of human erythrocytes with saponin affects the membrane structure

Early Life Conditions and Physiological Stress following the Transition to Farming in Central/Southeast Europe: Skeletal Growth Impairment and 6000 Years of Gradual Recovery

Role of food-derived opioid peptides in the central nervous and gastrointestinal systems

The opioid effects of gluten exorphins: asymptomatic celiac disease

Zonulin, a regulator of epithelial and endothelial barrier functions, and its involvement in chronic inflammatory diseases

Effects of wheat germ agglutinin on human gastrointestinal epithelium: insights from an experimental model of immune/epithelial cell interaction

Decreased levels of heat shock proteins in gut epithelial cells after exposure to plant lectins

Exposure of infants to phyto-oestrogens from soy-based infant formula

Recent Trends in GE Adoption

6. A gordura saturada e o colesterol não são seus inimigos

A história do conhecimento convencional sobre doença cardíaca só é validada quando você ingere alimentos ricos em gordura, com uma tonelada de grãos e açúcares. O colesterol é uma das moléculas mais vitais e importantes do corpo humano. A gordura saturada é a que o nosso corpo prefere usar como combustível. Os verdadeiros fatores de risco para doenças cardíacas, a oxidação e a inflamação, são fortemente impulsionados pelas gorduras polinsaturadas, açúcares simples e refinados, excesso de produção de insulina e stress. A limitação de carboidratos processados e a ingestão de mais gorduras de alta qualidade e de alimentos não processados (incluindo gordura animal saturada) pode promover a melhoria da saúde, o controle do peso e a redução do risco de doenças cardíacas.

Referências

The fallacies of the lipid hypothesis

How good is the evidence for the lipid hypothesis?

Introduction to Lipids and Lipoproteins

Overproduction of Very Low–Density Lipoproteins Is the Hallmark of the Dyslipidemia in the Metabolic Syndrome

Small dense LDL cholesterol is associated with metabolic syndrome traits independently of obesity and inflammation

Overproduction of Very Low–Density Lipoproteins Is the Hallmark of the Dyslipidemia in the Metabolic Syndrome

Endothelial Dysfunction in Diabetes: The role of reparatory mechanisms

Changing the Way We Think About Endothelial Cell Insulin Sensitivity, Nitric Oxide, and the Pathophysiology of Type 2 Diabetes: The FoxO Is Loose

Insulin, Insulin Resistance, and Platelet Signaling in Diabetes

Mechanisms of nutritional and hormonal regulation of lipogenesis

Stress and disease

HDL and cardiovascular disease

Oxidation of Linoleic Acid in Low-Density Lipoprotein: An Important Event in Atherogenesis

Interaction between sphingomyelin and oxysterols contributes to atherosclerosis and sudden death

Low density lipoprotein oxidation, antioxidants, and atherosclerosis

Changes in Dietary Fat Intake Alter Plasma Levels of Oxidized Low-Density Lipoprotein and Lipoprotein(a)

Cranberries inhibit LDL oxidation and induce LDL receptor expression in hepatocytes

TG/HDL ratio as surrogate marker for insulin resistance

Vitamin D Fact Sheet for Health Professionals

Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline

Coenzyme Q10 and Statin-Induced Mitochondrial Dysfunction

Hit or miss: the new cholesterol targets

Role of n-3 Polyunsaturated Fatty Acids in Ameliorating the Obesity-Induced Metabolic Syndrome in Animal Models and Humans

Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia

Red meat in the diet: an update

Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review

7. Não se consegue gerir o peso só com exercício

Queimar calorias através do exercício tem pouca influência na sua capacidade de alcançar e manter a composição corporal ideal. Quando depende de carboidratos (glicose) como combustível principal, o exercício estimula simplesmente o aumento do apetite e a ingestão de calorias. Os padrões de exercício crónico inibem o metabolismo da gordura, promovem a redução do tecido muscular magro, e podem levar à fadiga, a lesões e a esgotamento. Os seus genes gostam de caminhar ao ar livre.

Referências

Intermittent walking, but not standing, improves postprandial insulin and glucose relative to sustained sitting: A randomised cross-over study in inactive middle-aged men

Appetite regulation in response to sitting and energy imbalance

Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance

Too Much Sitting: The Population-Health Science of Sedentary Behavior

Difference in caloric expenditure in sitting versus standing desks

Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress

Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry

Cortisol-Induced Insulin Resistance in Man: Impaired Suppression of Glucose Production and Stimulation of Glucose Utilization due to a Postreceptor Defect of Insulin Action Get access Arrow

The Effect of Abdominal Visceral Fat, Circulating Inflammatory Cytokines, and Leptin Levels on Reflux Esophagitis

The Long-Term Game: An Analysis of the Life Expectancy of National Football League Players

Effects of exercise training on mitochondrial function in patients with type 2 diabetes

Effects of Exercise on Mitochondrial Content and Function in Aging Human Skeletal Muscle

White Paper: MAF Exercise Heart Rate – How it can help improve health and sports performance

The surprising history of the "HRmax=220-age" equation