Healthy Habits

Nutrition Guide The Power Moves
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© 2018 Lucio Buffalmano – for The Power Moves
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C ONTENTS
Introduction: State of The Literature ............................................................................................................ 4
The Basics ...................................................................................................................................................... 5
Areas of Agreement ...................................................................................................................................... 7
Areas of Disagreement.................................................................................................................................. 9
Meat .......................................................................................................................................................... 9
Grains ........................................................................................................................................................ 9
Fruits ....................................................................................................................................................... 12
Legumes .................................................................................................................................................. 13
Dairies ..................................................................................................................................................... 14
Fat ........................................................................................................................................................... 15
Avoiding Sugar ............................................................................................................................................ 18
Exercise ....................................................................................................................................................... 20
Common Mistakes I was Making ................................................................................................................ 22
Food Rules ................................................................................................................................................... 24
Food Labels ................................................................................................................................................. 28
Explorative Nutrition................................................................................................................................... 30
Resources .................................................................................................................................................... 31
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INTRODUCTION - STATE OF THE LITERATURE
All my literature reviews start with what I call a “state of the literature”, which is an overview of the
literature as a whole.
And well, nutrition is not that great.

Not because there is not enough information, quite the opposite, but it’s because there is not much
agreement on that information.
Partially it’s because nutrition is a very young science.
Which also partially explains why there is so much space for dogmatism, gurus and some snake oil
salesmen -or maybe those would exist anyway-.
Just to explain how much disagreement there is out there, during my research I have gone from pundits
saying that animal meat kills to quacks saying that all grains are dangerous to pundits saying that plants
kill.
The funny thing? All of them claim to ground their position on science and research.
Of course, I those are some of the most extremists views there, but extremisms is not uncommon at all
in nutrition. It seems at times that some authors seek to be extreme in an effort to scare , convince and
sell more.
And it’s not a few authors who are very dogmatic in their recommendations. They say “this is good”,
“that’s bad”, this is how much of this you need to eat, and this is the perfect ratio of this vitamin on that
nutrient.
This is what leads me to believe that, at this point in time, with the current literature, you are better
served with an overview than by following a single author or a single diet.
This guide, as all my other guide, is here to shed some clarity on the health and nutrition literature.
Let’s start.
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T HE B ASICS
Here are a few key tenets you must keep in mind:
Food Is Basic for a Good Life

Dallas and Melissa Hartwig say that food has a profound effect on how we feel and even on how we
think.
And plenty of studies show how certain type of foods and food quality correlate with:
• Depression
• Happiness
• Anxiety
• Drowsiness
• Energy levels
• Obesity
Long story short, as someone said: you are what you eat. What you put into your system, obviously, has
a strong correlation with how you feel and how you operate.
Burn this into your mind: food is one of the basics of a healthy, successful and happy life and you must
take care of it (and you’re doing it, props to you).
Good Nutrition is Preventative

Many authors make the point that our healthcare system relies most on “fixing” with drugs and
surgeries. Both of which are far from efficient and sometimes only worsen the problem.
Much better is prevention, and proper nutrition is one of the best ways to prevent illnesses and
diseases.
Campbell even goes as far as saying that the food we eat can either make us sick and increase our
chances of cancer and heart diseases or actually help us cure them.
You Should Not Follow A Specific Diet

We are not all the same. We have different bodies, live in different environments and have different
genes.
That means that it’s unlikely that a diet working for mr. X will also work for you. And that means it’s
unlikely there is a specific diet which is perfect for you.
Don’t believe guru who sell their diet as “the best” or people who defend “their” diet as the best
possible diet.
That’s dogmatism and equivalent to religious fundamentalism.
Here are some examples why that doesn’t work:
Some people have gluten allergies -up to 10% of the population some sources say- and they will never
be diagnosed as allergic.
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They will feel awesome once they stop eating any product containing gluten.
For the majority who are not gluten allergic though, not eating foods containing gluten might not
provide as many benefits (we’re talking about wheat, barley, oats or, in foods, pasta, crackers, pastries,
bread etc.)..
2. Some people get easily addicted to food and that means they must completely cut sugar and grain.
Some others exercise a lot and consuming sugary-drinks during training or right after training will help
them improve their performance or fix their body deficiencies.
What does it all means to you?

It means that you might need to experiment a bit with your diet to see what’s working for you.
The Improvement Fallacy

The fact that you feel better after a change in your diet plan is not necessarily the proof that a specific
food was the culprit (unless you changed one single food at a time!).
A common mistake I see is that of trying a new diet, seeing an improvement and then becoming an
evangelist for a specific diet (ie.: Paleo, Atkins, Vegetarian etc.).
But you don’t know exactly which change made you feel better when you change many foods in your
diet.
Some Diets & Foods Are Worse Than Other

However, let’s also not get lost in a sea of relativism.
Some diets and some foods do are worse than others and it’s likely that you can implement a few
changes in your diet that will have great effects for you no matter your genes, body type or
environment.
The current “Western diet” with lots of processed food and fast foods for example is a very poor diet.
And most everyone agree that soda is (much) worse than water.
This guide will help show you what foods are good almost anywhere and how to make sure you can get
the healthy version for them.
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A REAS OF A GREEMENT
As we mentioned in the introduction nutrition is a field with lots of dogmatism and lots of different -and
sometimes contrasting- opinions.
However, there are also many important areas of agreement that most authors, books and resources
agree with.
I believe it’s best to start with them to gain some clarity right away and to burn in our brain the best
information as early as possible.
What to Avoid
This is what most everyone agrees you should avoid:
• Added sugars
Sugars are added in many, if not most, processed food.
• Processed food (all of them)
Processed food are food that are not naturally found in nature and/or that have been highly processed
in food production plants.
Most food you find in 24h shops and refueling stations is processed food.
Most food that comes in plastic container or wraps is processed food.
• Soda drinks
Any colored drink that tastes sweet.
• Fruit juices (they remove the fiber and keep the sugar)
Especially non-freshly squeezed (but many authors also include freshly squeezed)
• Alcohol
Alcohol is partially sugar.

However, there is an exception: several authors say that max 2 glasses of wine is OK and can even be
beneficial.
• 99% of breakfast cereals (painful, I know, but most have added sugars)
• Hydrogenated oils
Hydrogenated oil is used in many processed foods to increase shelf life. It is also often contained in fried
foods, baked goods and cakes, ready made tortillas.
• Trans fats
Trans fat is the derivative of hydrogenation. If you see either hydrogenated oil or trans fat in the food
labels, drop it!
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• Candies
• Diet versions of food
Reducing the fat content = high processing. And often producers add sugar to “bring back the taste”.
• All fast food

• Highly refined carbs
What to Consume
And this is what most nutrition literature agrees you should consume:
• Vegetables
• Nuts and Seeds
• Fats
At least the healthy fats with lots of Omega-6.
• Water
Drink plenty of water and more than what most people normally consume.
Most sources also agree on the following:
• Pick organic whenever you can

• Go for local production whenever you can
• Choose fresh whenever you can
• If you eat meat, animals should be grass fed
• The more natural it is the better
• The less chemicals the better (such as: preservatives, dyes, msgs, sweetener etc.)
• Low or no pesticides, antibiotics, hormones or GMO
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A REAS OF D ISAGREEMENT
These are some of the major areas of disagreement:
Meat
Some balanced authors say that research is fuzzy when it comes to meat. There seem to be opposite
results and it’s difficult to really pinpoint the pros and cons because research often doesn’t look at the
quality of the meat. And that’s a major, major a major variable as we will see.
In the absence of very clear and definitive results, there are many opposing positions when it comes to
meat.
There are plenty of vegetarians among nutrition experts who are very vociferous when it comes to
meat. One of the most notable is Colin Campbell, author of The China Study.
Not only does Campbell say that no meat is better, but he says that animal proteins cause cancers and
heart diseases.
A whole food, plant-based diet instead can actually reverse cancer and heart diseases.
The China Study has been severely criticized by peer reviewers.
Other authors, including for example the proponents of Paleo diet (example: The Paleo Solution, Robb
Wolf) says that meat is an important part of a healthy diet and it contains important nutrients that are
lacking in plants (Campbell says the only lacking nutrient is possibly B12 which you can take in
supplements).
Meat and Toxins

Keep in mind that meat is highly nutritious because it sits at the top of the food chain and collects more
nutrients. However, that also means that it collects more toxins.
That means that it’s paramount that the animal meat you eat is fed properly.
Go for Natural, Avoid Processed Meat

Even most meat lovers will tell you that natural is better than processed.
Avoid sausages, wurstels and bacon which are processed or mixed.
Some authors say that whole organs are also better and more nutritious than slices.
Meat Summary
My opinion after reading all criticism and researches is that meat is not bad for you and can be a great
source of nutrients and part of a healthy and strong diet.
It’s paramount that meat is be good quality though, which is far from obvious these days as we will see.
Grains
Grains are one of the most controversial foods in the nutrition literature.
Before we start, a quick overview.
Grain encompasses the following categories:
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• Wheat
• Rice
• Oats
• Cornmeal
• Barley
In terms of foods that means:
• Bread
• Pasta
• Many breakfast cereals
• Tortillas
• Cakes
• Anything done from flour
Two Types of Grains

There are two important types of grains when it comes to nutrition: whole grains and refined grains.
Whole grains are made from the entire grain kernel (bran, germ, and endosperm) and they look darker.
Here’s an example:
Refined grains go through milling, a process that removes the bran (the external shell) and germ. That
also removes much fiber, iron, and several B vitamins.
They look whiter, here’s an example:
Example of the worst kind: toasts are also highly processed for long shelf life
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Note: you can often have the exact same products done either from refined grain or from whole grain.
We have just seen the example of bread, but the same is true for pasta, tortillas, pretzels, crackers etc.
Should You Eat Grain?

Some authors take a strong stance against grains.
Two examples are William Davis author of Wheat Belly and David Perlmutter of Grain Brain. Their diets
take all the grains out of the equation, no matter whether refined or whole (indeed despite the name
“wheat belly” Davis also includes in his ban list rice, rye, barley, oatmeal and oatbran).
Other authors say that taking out a whole class of food is nonsense and that whole grains and non-
gluten grains are fine.
Why Grains Are Bad for You

There are many reasons why authors say that grains are bad for you, including:
• Some people are allergic to it

• Gluten connects to the same receptors opioids connect to and is addictive
My note: this one might be true indeed and very important. If you binge eat and often think of food, you
be higher up in the addictive personality scale. And you might want to cut sugars and anything flour-
based (most of which contain grain).
• We did not evolve to process grains (and carbs)
This is the explanation often embraced by the Paleo diet. They say carbs are a new addition to our diet
(agricultural revolution) and especially refined grains and white flour only became a significant part of
our diet in the 19th century (before there were no mills indeed).
That means that we haven’t had the time to “get used to them”.
My Note: this explanation says nothing to me. We didn’t “evolve” to modern medicine either or to fly in
a plane. But that doesn’t mean it’s bad for us.
• Raise glucose in the blood to unhealthy levels
Which is true. Whole grain impact glucose levels much more slowly, also thanks to fiber.
• It makes you fat
High consumption of refined grains tend indeed to easily convert into fat.
What About Whole Grains?

Overall most authors, albeit not all, tell you to cut refined grains.
But what about whole grains?
Well, some authors still say no to whole grains. The “grain crusaders” we mentioned at the beginning for
example, but also Tim Ferris in his 4 Hour Body recommends you stay away from them.
However other authors allow for whole grains.

And not only do they say yes, but they say it’s healthy.
Michael Pollan, author of Cooked, say you should eat whole grains.
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And Michael Greger author of How Not to Die says that whole grains help prevent heart disease, type-2
diabetes, obesity and strokes.
Grain: Summary
The idea that I have grown reading all sources and criticisms is that demonizing a whole food class and
"forbidding it to everyone" is not good science. Or at least, there is not enough information to justify the
claim that all grains are “bad”.
Highly refined grains are indeed best avoided as they have little nutrients and fiber. But fully natural
whole grain are OK… As long as they are real whole grains, they don’t contain a mound of other
additives and it’s not the lion’s share of what you eat.
I personally limited all grains not because they’re “dangerous”, but because I used to eat them too
much as compared to meat and vegetables (remember: there is also an opportunity cost even for “not
bad foods”. And too much whole grains means less vegetables which are probably the best option for
you).
Basically, I banned refined grains, but I am still enjoying smaller portions of whole grains, both with
pasta and bread.
ATTENTION!
Just remember to stay away from whole grain coming in packages that last for weeks. Those have likely
too few fibers. The ratio of carbs to fiber should be five to one or lower.
And stay away from packaged whole grain with the label of “multi grain” and “stone ground”.
Curiosity: There is actually one more sub-class of grains. Catherine Shanahan, author of Deep Nutrition
says that bread from sprouted grains is good for you. Sprouted means that the grains have been left in
water until the small plant stem is just starting to sprout. When that happens, the seeds transform much
of the starch into nutrients.
However, it won't be easy to find this type of bread I'm afraid.
Fruits
I was surprised that in my research fruits turned out to be one of the “controversial” items.
Only a minority of authors recommend to ban fruits for good, but there are a few.
One of them is Tim Ferris. Tim Ferris says the research has no consensus on the benefits of eating lots of
fruits. However, consider two things:
1. Tim Ferris’ book, The 4 Hour Body, is geared towards weight loss and bringing your body fat
percentage as low as possible. That is not necessarily healthy: researches also shows that
subcutaneous fat correlates with longevity.
2. Ferris says research has no consensus on the benefits of eating “lots of fruits”. But going from
“lots of” to “don’t eat any” felt like a big jump to me
There are more authors however that recommend you limit the amount of fruits per day, especially
those focused on diet (some say one or two a day).
But there are also many authors who say you should eat plenty of fruits a day.
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Differences Among Fruits

Several authors also differentiate among what type of fruits.
For example, some say you should avoid the fruits very high in sugar, such as:
• Bananas, mangoes, grapes and pineapples
And everyone seemed to have a special love for:
• Berries (very high in anti-oxidants)
And apples were also a highly mentioned good fruits.
Fruit Juices
Most authors don’t like fruit juices.
Fruit juices, including the freshly squeezed ones, shred and drop the fiber content, and fiber is what
neutralizes the sugar content. That means that with the fruit juice you get all the sugar, but without the
fiber healthy offset.
Also it’s much easier to exaggerate with fruit juices. While it’s unlikely you will eat 4 oranges in a row,
it’s very easy to drink the juice content of 5 or 6 oranges.
Hence, avoiding fruit juices is a very common advice. Some expressly say you should avoid freshly
squeezed ones as well.
Robert Lustig, author of Fat Chance, goes as far as saying that fruit juices are worse than soda.
The short of it? Avoid fruit juices.

I know, I know, I love them too. So here is a workaround for you: if you want to enjoy some fruit juices
occasionally, make them freshly squeezed, not too big (0.2 cl) and add some fruit that is not high in
sugary content.
For example, I like a mix of orange juice and carrots when I walk around the farmer’s market and see the
juice squeezing stall.
Fruits Summary
Despite a minority recommending you cut on fruits, I have grown a different idea. Reading all the
literature that I have read, I believe that fruits are good for you.
Eat them daily.
Personally I especially added berries, which I consume in the morning with some yoghurt, another piece
of fruit (often banana) and unsweetened, unrefined whole grain cereals.
Legumes
Some legumes are:
• Peas
• Lentils
• Chickpeas
• Peanuts (the worst)
• Beans (the second worst)
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I was very surprised to read that a few authors discourage the consumption of legumes.
Melissa Hartwig for example says that Legumes contain lots of phytate, just like grains. Phytate can bind
with minerals such as zinc, and when they bind together, our bodies cannot absorb the essential
minerals, which can potentially lead to deficiencies.
Steven Gundry in The Plant Paradox says that legumes contain Leptin, which causes brainfog and
inflammation.
My note: that’s true, legumes do contain indeed quite a bit of Leptin.
However, plenty of other authors actually recommend legumes, including beans. Among them is Mark
Hyman, Pomroy and even one of the biggest names in the anti-grain movement such as Perlmutter (the
other big name, William Davis, recommends to limit them).
Some authors say that beans are great source of fiber, mineral and proteins but they do cause digestive
problems for some and for diabetic it causes sugar spikes.
Legumes Summary:
The idea I have grown is that legumes are less healthy than I thought they were before embarking in my
nutrition research.
However, I don’t think they are bad to the point of cutting them out completely, and a moderate
consumption is probably better than no consumption.
And here’s a tip: soaking for 12 hours, fermenting or cooking above 80 C reduces the leptin’s content to
negligible levels. With this information, I now always make my beans boil for a little while.
Dairies
Dairy is anything related to milk. That includes milk -of course-, cheese, yoghurt, butter, ricotta and
many ice cream types (which are also often full of added sugar anyway).
Dairies was another big surprise for me as I thought that except of cheese they were mostly good.
It turns out, the percentage of population that is allergic to lactose -a carbohydrate found in milk- is very
high. In some areas of the world, it’s the majority of people (!).
That doesn’t necessarily apply to all dairies because many lactose intolerant people can still eat yoghurt.
And it’s not a high risk allergy, but it’s also unhealthy for your body to keep receiving food it cannot
properly process.
Some studies also show that excess calcium from milk may increase the risk of some type of cancers like
prostate and ovarian cancer.
And promoters of Paleo diets say that dairies contribute to obesity and dementia.
On the other hand, milk also has many beneficial nutrients including calcium, magnesium and
phosphorus. And has particularly significant benefits for children.
Yogurt
Yogurt adds some further benefits as compared to all other dairies.
Mostly, it improves the health of our gut bacteria, which in turn promotes digestion and our overall
health. Some studies even show that healthier gut bacteria profile reduce stress and has similar benefits
to meditation (read Brain Maker).
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Warning: However, you must pick natural yoghurt for the positive effects.
Many refined yogurts don't have probiotic bacteria because they have been pasteurized after
fermentation, which kills the bacteria.
Avoid Danone, colored and flavored yoghurt and always go for natural, non-diet versions.
Dairies: Are You Allergic?

If you feel bloated and gassy after consuming dairies, that’s a major warning sign. To be sure, you can
visit your doctor and ask for a test.
Dairies: Summary
I was thinking of reducing or eliminating yoghurt before reading Brain Maker. Now I believe that the
benefits of yoghurt on the gut bacteria outweigh any possible drawback.
I did cut out milk though as I felt a bit heavy in the past when I used to drink a lot of it (but I definitely
drank a lot).
I don’t eat much cheese, but I am not banning it completely from my diet either.
As for all other animal-derivate food, quality here matters hugely. Diary from properly grass-fed animals
and in proper amount is not bad (unless you’re allergic).
However dairies from animals who have been fed grains and antibiotics is quite bad for you.
Avoid all cheap cheeses such as Gouda -which looks like a block of soap anyway-, all low fat options and
“already sliced” cheeses like Kraft which are highly processed crap anyway.
Fat
Example of fatty foods are:
• Salmon, trout, mackerel, sardines and herring

• Tuna
• Pork meat
• Some beef meat
• Nuts
• Oil and olives
• Cheese
• Full fat milk
• Yoghurt
• Avocado
• Eggs
History of Fats: The Bad Rep

Usually I don’t like giving the history of anything in my literature overviews as it doesn’t add enough
value. But in the case of fats, it does.
If you were born in the 80’s, or even if you were born much later in many environments, chances are
you grew up with a natural apprehension towards fat.
In the past decades indeed fat took a really bad rap, and especially so the saturated fats, blamed as the
main culprit of heart diseases.
Atkins was a marginalized doctor when he promoted eating lots of fats and animal meats.
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Those years saw the emergence of a ton of low fat products. Their marketing “low-fat” marketing labels
often helped sell them better and further reinforced the idea in the public opinion that fat is bad and
low fat is good.
However, the literature has rapidly changed and evolved. Many studies have shown little correlation
between fats -including saturated fats- and heart diseases.
Cholesterol
Even the correlation between cholesterol and heart diseases is not as straightforward. Nina Teicholz,
author of The Big Fat Surprise says that there are two types of cholesterol: LDL and HDL. LDL is the bad
one and saturated fats have no effect on it. While HDL actually reduces the risk of strokes and heart
diseases.
And Mark Hyman, author of Eat Fat Get Thin says that Omega-3 fats and monosaturated fats improve
cholesterol. He says that what raises cholesterol is stress and sugar.
Current Fat Controversy

Even with the recent improvement of fats’ reputation, the role of fat in a healthy diet is still a
controversial topic.
Some diets, like keto and Atkins, actively encourage the consumption of lots of fats. Some other experts
promote a diet with little or no added fat.
Susan Peirce Thompson is an author I respect a lot. She who wrote a wonderful book on diet for
addicted people which is half great psychology and half actual diet (Bright Line Eating).
She says:
My views may change in the future, but as of the publication of this book (2017), I am agnostic
about the role of fat in a healthy diet. I honestly don’t think there’s a smoking gun in the
research literature either way.
Some Fatty Food Are Bad

However please not that there are many bad fats you should avoid.
Most literature agrees indeed that some fatty foods are definitely bad for you.
The unhealthy fats include:
• Omega-6 fats
Keep a ratio of four Omega-6 to one Omega-3 at most
• Trans fats
These do raise your bad cholesterol
• Hydrogenated fats
Found in processed foods to increase shelf life
• Vegetable oils
Use instead coconut oil, extra virgin olive oil, avocado oil)
In foods that would mean you better stay away from:
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• French fries
• Most processed food
• Fast food
• Potato chips
• Low fat yogurt (highly processed to eliminate the fat)
• Deep fried food
• Margarine
High Fat Better Than High Carbs

The literature prefers a high-fat, low-carbohydrate diets work VS a low-fat, high-carbohydrate one.
Here is one study supporting the high fat, low carb stance:
The A-Z Weight Loss Study researched 311 overweight and non-diabetic women for over 12
months. The high-fat group did better in pretty much all areas. It lost twice the weight and saw
improvement in every cardiovascular risk factor.
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AVOIDING SUGAR
Almost all literature agrees on sugar as being one the biggest enemy for our health. It’s only fair we dig
deeper here.
Why is Sugar Bad

Our bodies are simply unprepared to the huge amount of sugar that is everywhere around us these
days.
Here is a quick overview of why sugar is bad for you:
• Builds fat
Sugar are empty calories, they don’t have any nutrients, but they are easily converted into glycogen to
feed our muscles. However, when there is too much sugar, our body converts them into triglycerides,
which is fat (that’s why people training hard can consume sugar but sedentary people should limit
them).
• Overeating
Leptin is the hormone telling us when we are full and when to stop eating. But leptin is thrown off
balance by excessive and protracted sugar consumption and our body doesn’t recognize anymore when
we are fat.
And we overeat.
• Can increase risk of diabetes and heart diseases

• Addictive
Studies on rats showed that sugar was more addictive than cocaine. One might say we are not rats and
indeed the addictive capacity of sugar and food in humans is still not fully recognized.
But I feel this is a case where science can only confirm what we can all see and feel.
Simply look at how many people behave around sugar-laced food. Or simply listen to how many people
talk about sweet food.
• Can make you feel depressed

• Drains your energy
Sugar gives you a spike of energy. But as soon as it’s gone, crashing back you go. And likely going lower
than you’d have been without sugar.
Sugar Names
To avoid sugar, you must know sugar.
And it comes in a host of different names, including:
dextrose (and anything ending in -ose), cane sugar, beet sugar, date sugar, brown sugar, powdered
sugar, evaporated cane juice, rice syrup, corn syrup, high-fructose corn syrup, honey, agave, maple
syrup, molasses, sucrose, maltitol, glycerine, malted barley extract, and maltodextrin.
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Any food with these ingredients, especially in the first three, should send alarm bells in people who want
to take care of their life and their health.
Pro Tip: Add Cinnamon

Aubrey Marcus, author of “Own the Day, Own Your Life” (one of the best overviews on healthy living,
BTW), recommends that if you must take sugar, you can add cinnamon powder.
Cinnamon slows the absorption of sugar (and tastes good).
I have a now a shaker of cinnamon in my kitchen always at the read 😊.
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E XERCISE
Exercise is the second most important element of a healthy life.
Studies show that regular exercise improves memory, attention, and even learning capacity. It boosts
the immune system and protects against osteoporosis.
It decreases the likelihood of Alzheimer’s and other dementias and it even boosts self esteem.
Staying Younger
Crowley in Younger Next Year makes the point that exercise also make us stay younger and active for
longer.
Strength training is best not to lose muscle and bone density, he says, but anything helps.
Even a daily walk. Here’s a study:
A group of researchers in 2011 by examined two groups of elderly men and women. One group
was assigned to a walking program and the other to a stretching regimen. After a year, the
walkers had larger hippocampi and higher levels of BDNF in their bloodstreams (BDNF protects
and builds new neural pathways).
The stretchers, on the other hand, lost brain volume to normal atrophy and struggled on
cognitive tests.
Strength or Cardio?
Robb Wolf in The Paleo Solution makes the point that endurance athletes are wiry and thin. If you want
to put on muscle you should exert major effort in a relatively short period of time.
Along his paleo-based diet he proposes only 7 minutes a day of exercise. 5 of those minutes are 20
seconds of sprinting full power and 10 seconds to catch your breath.
Michael Matthews writes a book which is more for muscle buffs with Bigger Leaner Stronger. But if you
like to see some muscle, he also promotes the concept of shorter training and bigger weights.
Too many sets can lead to overtraining, which means no gain, waste of time and higher likelihood of
injuries.
60 minutes is the optimal time, with 4-6 reps until you can’t anymore.
Both!
However, both cardio and strength are the best mix. Here is the plan Crowley suggests to stay younger:
• Exercise six days a week

• Do aerobic exercise four days a week
• Do strength training, with weights, two or days a week
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Posture
Posture is not just aesthetics, but it will prevent most strain and aches. Especially so if you exercise with
higher intensity. Kelly Starret, author of Becoming a Supple Leopard says that 98% of injuries are
preventable if you execute with proper posture.
Sleep
Most authors agree you should sleep well and as long as you need.
Sleeping helps muscle grow and improves your overall health. Including -or especially- the brain.
Sleep deprivation (less than 6-7h) is correlated with an increase worsening of a whole host of diseases,
including heart conditions, dementia, obesity, depression, high blood pressure etc.
Lack of sleep also heightens your hunger and makes it harder to diet.
However, authors saying “sleep as long as you need” don’t always back it up with data.
And if we look at the data, chronically sleeping longer than 9h per night has also shown to have negative
health effects, but the causes aren’t clear yet.
In short: don’t skimp on sleep and I would strongly recommend that you try to wake up without an
alarm.
21
C OMMON M ISTAKES
I will list here a few common mistakes people do (many of which I was doing):
1. It’s Not Unhealthy (and then binge)

Many people tell themselves a food is no unhealthy, and the proceed to eat a ton of it.
For example we have seen before that whole grain can (most likely) be part of a healthy diet. However,
it’s still not the best approach to think “it’s no unhealthy” and then binge on it.
There is an opportunity cost where for example eating too much whole grain bread will take away from
the amount of vegetables you will eat.
Don’t fall for that: do enjoy some whole grain, but in moderation.
2. I’ve Eaten Salad Now I Can Have Dessert

This is the trade-off mentality.
Nutrition is not a chess game when you can sacrifice a pawn to score a bigger win. Some authors indeed
say that what you don’t eat is more important than what you eat.
I used to have a trade-off mentality. I thought “OK I ate salad, now I can have the cake”. Wrong!
3. It Comes from a Natural Source: It Can’t be Bad

Many of us underestimate the power of food processing to make it (very) unhealthy.
For example I used to think that ketchup couldn’t be too bad because the main ingredient is tomato.
Wrong! It’s still a heavily processed food… And it happens to have lots of added sugar.
I now banned it from my diet.
Same for freshly squeezed juice: fruits are good, freshly squeezed juice must be good too. I found the
elixir of happiness! (palm face)
4. Looking for Confirmation

I was once talking to a friend and he liked to eat his white bread with hummus. He said it was healthy
because hummus is healthy.
That might be, I said, but it’s the white bread that is not the best for you.
He said people ate it for centuries, it can’t be bad. Then he said it’s natural and fresh. Then he said that
the smell of the bakery is natural and it can’t be bad. Then he took his phone and Googled “bread is
healthy”. Typical confirmation bias.
Warning: One more note about Google here. By having all the answers Google also doesn’t have any
answer! Anyone can write anything on Google. This is especially true for fuzzy topics like nutrition. You
should not stop at the first source in general, but when it comes to nutrition don’t even stop at what
official government sources say: that’s how I was eating badly for years while thinking I was eating well!.
5. It’s Healthy Food, So It’s Healthy Everywhere

Many think that because a certain is supposed to be “healthy”, then it’s healthy everywhere and in any
case.
I used to stop at KFC sometimes thinking that chicken is healthy.
22
And the grilled option would spare me from the terrible deep friend fast food.
I would tell them no mayonnaise too, which is full of saturated fats and government agencies say you
should not consume.
So I should be fine, I thought!
Wrong!
Fast food chicken nuggets have all kinds of ingredients that have nothing to do with chicken. And
probably it would have been better if there was no chicken at all since those animals ate crap and their
meat is crap.
Healthy food must come from healthy sources, have eaten healthy food themselves, be cooked in a
healthy way and finally be consumed in a healthy way.
6. I Have Exercised, I Can Binge

Exercising a lot does give you a free pass on consuming more sugar immediately after to replenish your
organism.
But overall the idea that you can offset bad nutrition with exercise is a terribly flawed one. There is no
amount of physical activity that will remove from your body the bad chemicals you ingest.
Furthermore, if you are interested in losing weight, most authors leveraging the latest research say that
exercising has little effect on weight loss. Several studies show instead that there is a negative
correlation: exercise makes you hungrier and many overweight people more than make up in food
quantity for what they have consumed.
And, as a P.S., most authors agree that nutrition is actually more important than exercising.
To make a long story, make this your motto:
You cannot out-exercise a bad diet
23
F OOD R ULES
Was this too much information?

NO worries, this section is here to simplify everything and give you a few overarching rules that are very
easy to abide to.
1. Pay More for Quality

In a world of marketing price does not always mean quality. But in nutrition it’s best to spend more.
Mass production of meat has lowered the prices.. And the standards. How can you pay less than two
dollars for a burger? Because it’s terrible quality, that’s how.
Fast Food Nation paints a really ugly picture of the current state of the food industry. Did you know that
livestock that would then produce your milk, cheeses and meat used to be fed with dead cats and dogs
from animal shelter?
Today it’s forbidden.
Much better? Not really: they are still fed dead horses and pigs.
And they are fed grain which bloats them and makes them sick. To keep them alive they are then
pumped with antibiotics and drugs.
Just picture this: of the 24 million pounds of antibiotics consumed in the US use each year, 19 go into
animal feed.
The meat, milk or dairy you get from these poor animals is as bad as their lives. And the consequences
are real.
Grain fed animals for example don’t contain omega-3 for example while grass-fed ones do.
Anywhere you can find it and you can afford to pay more, go for:
• Bio
• Free-range
• Grass-fed animals
• Fresh
• Wild-caught
• Local produce straight from farmer
• Extra vergine (real)
Dangers of fake organic

As you might expect, companies lobbied and looked for loopholes to get the above labels for marketing
reasons.
That means that standards are sometimes lax, and of course there are all the cases of bad companies
cutting corners around the laws that you will never know about.
Unluckily, that means for us that a label is no guarantee of quality.
Here are two examples:
24
Free Range
Michael Pollan in his painful to read but very informative book The Omnivore’s Dilemma paints a really
bleak image of the nutrition industry.
For example in the US to get the free-range stamp producers can still cram chickens into tight and
overcrowded cages, then give them just two weeks of free range and still get the free-range label.
Olive Oil
Tests proved that many oils are sold with the tag “extra vergine” but they’re not extra vergine. Online
there are list of “real” extra vergine oils which you can find with an easy Google search.
Otherwise pick this brand: Bertolli.
What does it all mean to you? That means to you that the closest to the source you can buy, the better.
When not possible, then yes, high quality and high price organic meat and produce is more likely to be
better than low price non-organic (except for processed food organic which is the same crap).
Remember this: you are not just what you eat, you also are what your food has eaten.
2. Cut All Packaged Food (industrial food)

All industrial food contains all the same processing ingredients: high fructose corn syrup, salt,
hydrogenated fats, flour, MSGS (monosodium glutamates), colors, preservatives, pesticides, artificial
sweeteners, trans fats, additives, novel food proteins.
Ban all of the following: chips, candies, bars, bread in wraps, sliced cheese, sliced canned fruit, sugary
cereals… All of them.
When you look at this kind of stuff, don’t think of food. This is not food. Build a neuro-association in
your mind that screams “poison”:
If you can find it in 24h convenience store or a gas station, chances are it’s crap.
Salt
A word about salt: sodium and chloride ions play important roles in cellular processes, including synaptic
transmission in the brain. We need salt.
When you stop eating packaged foods in favor of whole, real foods, your sodium intake is going to drop
precipitously.
For people with high blood pressure, that’s a good thing. If your blood pressure is low, though, you
25
might feel dizzy sometimes.

Drink more water and you may add a bit more salt to your food.
Contrary to what many seem to think, not getting enough salt can also have serious health
consequences.
3. Switch to Whole Grain

Stop eating all white bread, refined pastas, tortillas, pastries, cakes baked with white flour and white
flour pizza (I know, I love it too, you can find healthier options though).
White rice might be a bit better, but in moderation.
Here is a simple rule: switch all grain to whole grain.
4. Eat More Vegetables

Most of us aren’t eating enough vegetables.
Eat more of them, especially the leaves. By the way, the rule of thumb is that rawer vegetables contain
more nutrients, but that’s the rule of thumb.
You might want to check for the specifics as carrots for example release most antioxidants when they
are heated.
5. No Sugar in Top 3 Ingredients

Food labels try to hide the truth (more on it later).
Check the list of ingredients and if sugar is in the top 3 ingredients, don’t eat it (read above to recognize
sugar in all its form and copy-paste into your phone for next time you’re out shopping).
6. Eat More Real Food (without labels)

The more food without nutritional labels you eat, the more effectively you are cutting out processed
food.
Produce doesn’t come with labels, meat straight from the farmer doesn’t have labels.
7. Remove All Unhealthy Food from Your House

Healthy eating starts at the supermarket.
Don’t even buy junk food. Not even for guests.
I used to have guests here at home and they’d often leave junk food and I used to feel bad not using
them. Not anymore: I give it away or give it to the next guest.
8. If You’re Not Hungry for Fruit, You’re Done

The sweet lovers among us will always find some place in their stomach for a dessert.
Here’s your new rule: if you don’t feel like eating a fruit, then you are not hungry anymore. Keep using
this rule for a few weeks and your sweet cravings will finally go away.
9. Keep Healthy Snacks

For snacks go for carrots, nuts and fruits.
26
10. If You Don’t Understand It, Don’t Eat It

If you have never heard of and ingredient in the food you are examining, cannot pronounce it or cannot
understand it, don’t buy it.
11. Avoid Diet Versions

As we’ve seen before products that have been forced into lighter version have been heavily processed
to change their chemical composition. Often that also entails adding more sugars.
Eat foods in their natural form!
12. Be Wary of Food Health Marketing

I was so duped as a kid by food marketing.
I used to sit in the evening before going to sleep with huge bowls of milk and crappy sugar-laced cereal,
reading the package and thinking how good all those vitamins were going to be for me.
That hasn’t changed one bit! Be watchful of any food that makes big health claims or boasts “x
vitamins”.
13. Eat Food That Rots

As we’ve seen earlier food companies “refine” foods to make them last longer. As a rule of thumb, avoid
foods that lasts too long. Especially food that lasts unnaturally long.
For example, normal bread should go stale in a few days. When you see bread coming in plastic wrapper
staying edible for weeks, don’t eat it!
14. Treat Yourself with Exceptions

All rules in moderation, including moderation.
Sometimes, break the rules.
Pollen for example says in Food Rules that you can eat all the junk food you want… As long as you cook it
yourself! The idea is that you won’t be able to cook it so often, and you will hopefully choose healthier
ingredient (and you’ll still end up with healthier food even when you want to cook “junk” at home).
The idea is that you don’t need to ban everything for life.
If you stay balanced most of the times, you can enjoy the treat guilt free
27
F OOD L ABELS
Food labels can be tricky… And downright misleading.

Like most health conscious shoppers, I used to be obsessed with labels.
I had on my cellphone all the maximum fat, maximum saturated fat and maximum sugars one should
consume, and I used to make decisions based on those.
And of course, I thought I was being healthy.
Boy was I wrong!
As we’ve seen earlier, you’re better off with food without labels in the first place!
Reductionism Tendencies
Campbell in Whole makes a great point when he introduces "reductionism" VS "holism" (some other
authors call it “nutritionism”).
Reductionism is exactly what I was doing and how most health-conscious individuals approach food.
Reductionists approach food in nutritional terms. That’s scientific in some ways, but it’s not good
nutrition at all!
The big picture -the whole food- is SO much more important than the nutrients and the label details.
First of all, what’s not listed is often more important than what’s listed. Was something removed? Was
something curtailed? There is no answer for that on the labels.
Second, food labels don’t tell you what was added. And something that’s been added later into the mix
is not as good as something that was originally present (one of the reasons why supplements don’t
really work that well).
Third, all those people who are trying to reach “100% daily intake of X nutrient” are on a fool’s task
because different foods and mixes of nutrients absorb differently in our body.
Fourth, it’s marketing paradise.

Food companies love to add a bunch of vitamins, so it sounds healthier to the (untrained) health
conscious individuals.
Indeed by looking at the label highly processed food might look better than natural food because it’s
been pumped with vitamins or nutrients. But the opposite is true!
Finally, reductionism gives us the false feeling that nutrition is a bit like a mathematical equation, where
if you can get the numbers right, you’re eating healthy.
Which is totally wrong, because as we’ve seen it’s foods without labels that are most often better for us.
Hiding Added Sugar

Sadly food companies don’t need to list the amount of added sugar, but only the overall amount of
sugar.
That’s really a bummer because added sugar would be a great way to tell you how much the producer
28
are trying to make the food more palatable.

Instead, you have to go by with total sugar.
What to Look for In Labels

Here’s a a good rule of thumb to makes the most out of labels:
1. Consume more food that comes without labels
2. More than 5 ingredients: bad (indicator of highly processed food)
3. Too many unknown ingredients: bad (indicator of highly processed food and bad chemicals)
4. Trans fat: it’s terrible, stay away
5. If "partially hydrogenated" appears in the label, it's bad trans fat to lengthen shelf life
6. If it's liquid it should have 5 calories or less
7. If it's solid it should have 3 grams of fiber or more
29
TROUBLESHOOTING NUTRITION
I said at the beginning that following a diet like a dogma or religion is not a healthy approach to
nutrition. However, I liked the approach of The Whole 30 as it’s investigative and leaves it up to you
what to eat and not to eat.
The idea behind The Whole 30 is to help you eliminate potential issue you have and for which you were
never able to find a cause.
For example if you have joint pains, skin issues or feeling overall tired, you can try to eliminate
everything that can cause irritation and then see how you feel.
Then start adding foods one by one and check what was the culprit.
Of course you can use this plan also without any issue, but just looking if you can feel even better!
In the whole 30 diet you eliminate all of the following:
1. Added sugars of any kind either natural or artificial

2. Alcohol, not even for cooking
3. Grains of any variety
4. Legumes
5. Dairy products
6. Processed foods (and no food additives)
And eat the following:
1. Meat (pasture-raised)
2. Seafood (wild-caught)
3. Eggs
4. Vegetables (lots of)
5. Some fruit (100% fruit juices as sweetener is OK)
6. Natural salt
7. Natural fats
8. Herbs, spices and seasoning
30
T HE D IET I H AVE D EVELOPED
If you have read the product description I said that I’m very busy and don’t like spending time shopping
and cooking.
But I do want very much to eat healthy.
So I have made a few tweaks to transform my diet into a healthy diet with just a little bit more time and
without losing in taste.
Here is how I do it:
Breakfast
• Yoghurt and cereals
I used to have yoghurt and cereals.

The yoghurt now is natural plain yoghurt and the cereals are pure, unsweetened whole grain ones. I use
these but you don’t have to go for the brand, go for the idea.
Furthermore, I put much less cereals but still eat the same.
The big secret? Now I put a lot of nuts, seeds and pieces of whole fruits (berries almost always, bananas
sometimes and some other time I get a bit creative with peaches or even pears).
• Eggs
Some other times when I’m late my breakfast can become a bit of an early lunch. I boil two eggs, cut
them in half and add some spices on top of them.
I might open a can of tuna on the side, which I don’t finish and might use as pasta condiment for the day
after or later on.
Pasta
I’m Italian, so pasta has always been a staple for me. I switched all my pasta to whole grain. I use Barilla
for now which also uses non GMO ingredients.
However, here is the main thing: I put much, much less pasta now.
But I don’t eat less.
The big “secret” is that now, every time, I add broccoli and melanzana on the side (and sometimes
asparagus / tomatoes).
It takes no longer to prepare because I simply boil everything with the pasta.
When I don’t have broccoli or asparagus then I go for tomatoes and cucumbers.
Or mix these four depending on availability. Since the choice is relatively wide, it’s always easy to pick
an healthy substitute for a dish-full of pasta!
Result?
31
Less overall wheat intake, far healthier carbs and more green whole food.
And I enjoy it even more than before.
Awesome!
Main Courses
• Fish
I boosted my consumption of fish, mainly salmon but also other cuts.

Sometimes I eat it with same whole grain pasta and some other times with leafy vegetables on the side
or a salad.
• Meat
As we mentioned earlier, go for organic any time you can. I switched all my meat to organic and most
often go for chicken breast.
I often cook it alongside with frozen vegetables or with tender beans or peas. Sometimes chicken peas
or beans for a change.
Sometimes I call delivery food and in that case, for a change, I go either for liver or beef stake. No
potatoes, I always tell them, and always a salad nearby.
Plants
Guys, many plants are soooo easy that this is another low hanging fruit for you.
Taking a bag of frozen spinach and warming it up costs you so little time it’s crazy. And I love the
consistency.
Just add a bit of condiment and it’s delicious.
I also use lots of cucumbers, either for a salad or beside the pasta (with asparagus and broccoli),
unflavored.
Rarely I put them on the grill as the meat cooks.
Most often for the grill I use aubergine.

I was afraid it was difficult to cook aubergine. God I was silly, now I cook them on the same grill as the
meat.
Added cooking time for a healthy side dish? A couple of minutes (barely)!
I also often buy organic tomatoes. I especially like the small ones that are easier to prepare (well, more
than easier, you don’t need to prepare them at all!).
Fruits
I got rid of all tin fruits of course (no skin and altered preserving liquid to last longer) and boosted my
consumption of fruits.
I cut on grapes which are often the candies equivalent of foods and increased on berries and apples.
32
Snacks
Here is another easy to implement yet deep affecting change.
Always put carrots in your freezer which you will be munching on when you get hungry between meals. I
still sometimes consume prosciutto which is delicious but… Who says you gotta consume prosciutto
with bread?
Now I wrap it around a carrot!
Otherwise, apple.
Shopping
I shop online.
I have my favorite food in my lists of favorite and it takes me less than 10 minutes to collect all the
healthy ingredients that I want and have delivered at the door.
18-9 Intermittent Fasting

I also started doing 18-9 intermittent fasting, which allowed me to cut on the amount of eating .
However, it was sometimes getting in the way of my training and now interrupted the intermittent fast
and use it “intermittently”, some days yes and some days no.
Again, nutrition is much more important than fasting and everything in moderation: don’t go crazy for
the food. It’s the food that is supporting your life, not your life living for the food.
Isn’t It Easy?
Isn’t it easy to eat healthy? I was shocked by how easy it was to adopt new healthy habits and what a
profound impact they’ve had on me.
What Will Happen to You?

In the beginning you will miss the sweet and the high amount of carbs from your life. As you stick to this
simple diet though you will quickly get used to the food.
You will not miss the vast amounts of sugar anymore and you will enjoy the healthy food.
Chances are you will have more energies, don’t get drowsy after meals and feel so much more lively and
empowered.
I am so happy for how much better I feel.

And I am so happy that this will likely be the case for you too!
33
T HE E ND
You have just finished a condensed summary of the very best insights from the health and nutrition
literature.
Reading this guide will take you less than an hour.
I recommend you start applying the principles right away. Go in your kitchen, remove all the processed
food and then start shopping according to the principles outlined here.
In the beginning it might take you a while to spot the best options because so much of our food these
days is terrible.
But with time you will grow more skilled at making good and quick decisions.
Also once you find good options, you can stick with it.
I shop online a lot and then simply favorite the item.
If you have any feedback on this guide, please do let me know, I would be glad to hear them.
I congratulate you for taking care of yourself and your life. It’s a noble effort that benefits not just you,
but the people around and the whole world.
10% of your business is going to abuse victims and disaster relief. From me and from them, a big thank
you.
I sincerely wish you from all the bottom of my heart a happy and fulfilling life to you and the people
around.
Yours truly,
Lucio
34
R ESOURCES
Abel, J. The Wild Diet: Go Beyond Paleo to Burn Fat, Beat Cravings, and Drop 20 Pounds in 40 days; Jan
19, 2016
Campbell, C. The China Study: Revised and Expanded Edition; BenBella Books, Inc.; December 27, 2016
Campbell, C. Whole: Rethinking the Science of Nutrition; May 6, 2014
Chang, C., Ke, D., & Chen, J. (2009). Essential fatty acids and human brain. Acta Neurologica Taiwanica,
18(4), 231. 6. Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty
acids. Biomedicine & Pharmacotherapy, 56(8), 365–379. doi: 10.1016/S0753-3322(02)00253-6.
Crowley, C., Lodge, H. Younger Next Year; Workman Publishing; October 10, 2007
Elavsky, S. (2010). Longitudinal examination of the exercise and self-esteem model in middle-aged
women. Journal of Sport & Exercise Psychology, 32(6), 862–880.
Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., . . . Gage, F. (2011). Exercise
training increases size of hippocampus and improves memory. Proceedings of the National Academy of
Sciences of the United States of America, 108(7), 3017–3022. http://doi.org/10.1073/pnas.1015950108.
Erickson, K., Weinstein, A., & Lopez, O. (2012). Physical activity, brain plasticity, and Alzheimer’s disease.
Archives of Medical Research, 43(8), 615–621. doi: 10.1016/j.arcmed.2012.09.008.
Ferris T. The 4-Hour Body; Random House; February 3, 2011
Gomez-Pinilla, F., & Nguyen, T. T. J. (2012). Natural mood foods: The actions of polyphenols against
psychiatric and cognitive disorders. Nutritional Neuroscience, 15(3), 127.
Greger M. How Not to Die; Pan Macmillan; February 11, 2016
Gundry, S. The Plant Paradox; HarperCollins; April 25, 2017
Hartwig D., M. It Starts With Food; Victory Belt Publishing; July 29, 2014
Hartwig D., M. The Whole 30; Houghton Mifflin Harcourt; April 21, 2015
Hyman, M. Eat Fat, Get Thin; Hachette UK; February 23, 2016
Kemmler, W., Lauber, D., Weineck, J., Hensen, J., Kalender, W., & Engelke, K. (2004). Benefits of 2 years
of intense exercise on bone density, physical fitness, and blood lipids in early postmenopausal
osteopenic women. Archives of Internal Medicine, 164(10), 1084.
Lustig, R. Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease; 2013
Matthews M. Bigger Leaner Stronger; Oculus Publishers; 2012
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Mikus, C. R., Blair, S. N., Earnest, C. P., Martin, C. K., Thompson, A. M., & Church, T. S. (2009). Changes in
weight, waist circumference and compensatory responses with different doses of exercise among
sedentary, overweight postmenopausal women. PlOS One, 4(2), e4515. doi:
10.1371/journal.pone.0004515.
Mujcic, R., & Oswald, A. J. (2016), Evolution of well-being and happiness after increases in consumption
of fruit and vegetables. American Journal of Public Health, 106(8), 1504–1510.
Nyombaire, G. \ Siddiq, M. \ Dolan, K EFFECT OF SOAKING AND COOKING ON THE OLIGOSACCHARIDES

AND LECTINS IN RED KIDNEY BEANS (PHASEOLUS VULGARIS L.), ^Department of Food Science and
Human Nutrition, ^Department ofBiosystems and Agricultural Engineering, Michigan State University,
East Lansing, MI, 48824
Peirce Thompson, S. Bright Line Eating; March 21, 2017
Penhollow, T. M. & Young, M. (2004). Sexual desirability and sexual performance: Does exercise and
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Perlmutter, D. Brain Maker; Hachette UK; May 7, 2015
Perlmutter, D. Grain Brain; Hachette UK; January 16, 2014
Pollan, M. Cooked; Penguin; April 23, 2013
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Pollan, M. In Defense of Food; Penguin; January 1, 2008
Pollan, M. The Omnivore’s Dilemma; Penguin; April 11, 2006
Pomroy, H. The Fast Metabolism Diet; Random House; April 25, 2013
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and Life, 5(4), 414–419.
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Schlosser, E. Fast Food Nation; Houghton Mifflin Harcourt; 2012
Shanahan, C. Deep Nutrition: Why Your Genes Need Traditional Food; May 29, 2018
Starret, K. Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing
Injury, and Optimizing Athletic Performance; 2015
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Wolf, R. The Paleo Solution: The Original Human Diet; Sep 14, 2010
37

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Nutrition Guide The Power Moves

© 2018 Lucio Buffalmano – for The Power Moves

INTRODUCTION - STATE OF THE LITERATURE

And well, nutrition is not that great.

Partially it’s because nutrition is a very young science.

Here are a few key tenets you must keep in mind:

Food Is Basic for a Good Life

Good Nutrition is Preventative

You Should Not Follow A Specific Diet

Here are some examples why that doesn’t work:

What does it all means to you?

The Improvement Fallacy

Some Diets & Foods Are Worse Than Other

Sugars are added in many, if not most, processed food.

• Processed food (all of them)

Any colored drink that tastes sweet.

Alcohol is partially sugar.

• All fast food

At least the healthy fats with lots of Omega-6.

Most sources also agree on the following:

• Pick organic whenever you can

These are some of the major areas of disagreement:

Meat and Toxins

Go for Natural, Avoid Processed Meat

In terms of foods that means:

Two Types of Grains

Should You Eat Grain?

Why Grains Are Bad for You

• Some people are allergic to it

• We did not evolve to process grains (and carbs)

• Raise glucose in the blood to unhealthy levels

• It makes you fat

What About Whole Grains?

However other authors allow for whole grains.

Differences Among Fruits

• Bananas, mangoes, grapes and pineapples

And everyone seemed to have a special love for:

• Berries (very high in anti-oxidants)

And apples were also a highly mentioned good fruits.

The short of it? Avoid fruit juices.

Dairies: Are You Allergic?

• Salmon, trout, mackerel, sardines and herring

History of Fats: The Bad Rep

Current Fat Controversy

Some Fatty Food Are Bad

Keep a ratio of four Omega-6 to one Omega-3 at most

These do raise your bad cholesterol

Found in processed foods to increase shelf life

In foods that would mean you better stay away from:

High Fat Better Than High Carbs

Why is Sugar Bad

• Can increase risk of diabetes and heart diseases

• Can make you feel depressed

Pro Tip: Add Cinnamon

Exercise is the second most important element of a healthy life.

• Exercise six days a week

1. It’s Not Unhealthy (and then binge)

2. I’ve Eaten Salad Now I Can Have Dessert