The PE Diet: Leverage your biology to achieve optimal health.

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The right amount of protein is responsible for building, repairing, and maintaining body structures like muscle, bone, organ tissues, blood, hair, teeth, and nails. The right amount of fats and carbs provides energy and enables the body to run well without storing excess energy as body fat. Post-agricultural humans had shorter stature, smaller brains, and poorer bone and dental health compared to hunter-gatherers. This was a direct result of the drop in dietary quality with the advent of agriculture: more energy, but less protein and minerals.” P:E Diet by Naiman & Shewfelt, p. 36. Intermittent fasting– Our insulin lowers exponentially when we fast. When we lower insulin, we enter a fat burning state. If you understand the principles that govern your physiology, you can achieve complete mastery over your own body composition and become the best possible version of yourself.

But in the modern food environment, carbs and fat often come together in irresistible, hyperpalatable food like donuts, cakes, pastries, French fries, potato chips, nacho chips, and more. And yes, even nuts, seeds, and some dairy products. Cardio demand training involves larger whole-body movements that lead to cardiovascular failure. Jumping up and down until you can barely breath is cardio demand training. Like resistance training, cardio demand training uses the highest energy output until failure. ( gasping for breath) Fitness performance has maintained – I’m still making my strength, endurance and work capacity progressions. Carbs are unique in that they offer an initial satiety for a few hours, followed by an increase in hunger as blood sugar falls. 11 Most of us are familiar with the term carbohydrate, but what about this hydrocarbon? What’s the deal with that guy?! We commonly refer to hydrocarbons as fats or lipids.You can eat this stuff in moderation – low sugar chocolates, nuts and nut butters (no peanuts), seeds and seed butters, low fat cottage cheese My adult “natural” weight has been 160-165 pounds. I’m 5’7″ (on a tall day) … and have a mesomorph build – naturally muscular – which adds to my weight. I’d love to get down to 145-150 pounds as my “natural weight.” Over the past several years I’d go through periods of skipping the “cheat day” and this would help, but I wouldn’t drop the extra weight I wanted. Additionally, it helps to differentiate adding low-fat products into your low-carb diet from eating a completely low-fat diet. Low-fat diets have failed many people, but that does not mean you can’t benefit from adding a few low-fat foods into an otherwise healthy low-carb diet. Eat mostly protein, he explains, and you are mostly protein (muscle) and bone. East mostly energy (carbs and fat), and you are mostly energy (fat).

Dr. Ted Naiman is a board-certified Family Medicine physician located near Seattle, Washington, but he has become well-known to people interested in nutrition and fitness across the globe.

Protein Percent

American Journal of Clinical Nutrition 2007: High-glycemic-index carbohydrate meals shorten sleep onset [non-controlled study; weakevidence] Right now I think I’ve found the nutritional guidelines that work for me – will allow me to continue training hard and doing the outdoor sports/activities I enjoy, and keep me light and lean. There’s a cost in food variety/choice – and I do miss ice cream, and my restrictive diet causes some relationship issues – but being lean and light is worth this trade off esp. if my mountain performance improves (movement over ground), and it reduces chronic pain from foot surgery, hip surgery and knee arthritis.