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Now before you accuse Chef James of breaking his media fast, we agreed at the beginning of this year that he would make the very rare exception to watch a film that was specifically and directly related to our line of work.
What’s new about In Search of the Perfect Diet is its focus on anthropology and what we, as humans, have been eating for literally hundreds of thousands of years. The movie follows filmmaker CJ Hunt’s 10-year search for the “perfect human diet” after the raw vegan diet he adopted following a near-death experience failed to sustain him.
In just seven weeks (!!), they lost weight and all their health markers (insulin resistance, blood pressure, cholesterol levels) normalized.
Interestingly, they were less active than in their urban environments, so exercise was NOT a factor. Thanks for the breakdown on this film – sounds like it has a lot of interesting information to offer. I am a little sceptic about the paleo diet and I see one potential weakness with the argument presented in the film. We are taking reservations now for the next Perfect Health Retreat to be held October 10-17, 2015. To learn about the retreat, visit the various web pages under the Perfect Health Retreat tab, starting here.
I’ve been blogging recently about gut health, and emphasizing that an impaired gut often leads to systemic diseases (“Disease Begins in the Mucus,” June 23, 2015).
Impairment of the gut most commonly comes from (or is associated with) infections, or what amounts to the same thing, microbial overgrowth.
If SIBO is a precursor to systemic diseases, then any intervention that clears germs from the small intestine should help prevent disease.
The biggest benefits were for diabetes and respiratory disease, then infectious disease and heart disease. Diabetes is probably often caused by small intestinal infections that spread to the pancreas.
Respiratory pathogens infect the mouth and throat, where food spices can kill them; also, they are frequently swallowed, after which they can infect the gut as well.
Systemic diseases often enter the body through the gut, so anything that clears pathogens from the gut will reduce infectious disease. The interesting thing here is that alcohol consumption eliminates the benefits of chili pepper consumption. Razib Khan, tongue in cheek, suggests another possibility: maybe chili peppers kill off the neurons of the gut. More fundamentally, the neurons of the gut are crucial for digestion, gut motility, and tissue healing.
Killing off neurons seems an unlikely path to health; nor is it likely a good thing to make your soup so spicy that it burns a hole in your stomach, as happened to one Chinese man.
Come to the Perfect Health RetreatCome join us for a week at the beach learning how to achieve a lifetime of great health! Buy our bookPerfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat is a great way to understand the dietary and nutritional practices that lead to optimal health. Today I’ll continue looking at low-level activity to try to clarify where the health benefits come from, so that we can better design a health-maximizing exercise program. There seem to be negative health effects from even short periods – a few hours – of inactivity: sitting or lying down. A recent systematic review, first-authored by TJ Saunders of Obesity Panacea, found that a single day of bed rest is sufficient to raise triglycerides, and that 2 hours of sitting increases insulin resistance and impairs glucose tolerance – moving the body closer to a diabetic phenotype. One way to interpret this: Inactivity during the day is unequivocally bad, but inactivity at night may be a good thing. This may be an indication that the benefits of activity come not through fitness, but through entrainment of circadian rhythms. In the HUNT 2 study, people with metabolic syndrome were more likely to die of cardiovascular disease if their work included physical activity than if it was sedentary. In the Copenhagen City Heart Study, high occupational physical activity was associated with higher all-cause mortality. I suggested in my last post that we don’t have an innate “activity reward” system in the brain because our hunter-gatherer ancestors got more exercise than they needed. So the Ache walked about 6 miles per day, ran about 1 mile; other groups did less, but all of them traversed more difficult terrain than modern walkers and runners.
Above about 30 MET-hours per week of activity, corresponding to 2 hours per week (20 minutes per day) of running at 7 minutes per mile or 4 hours per week (40 minutes per day) of jogging at 10 minutes per mile, there are no health benefits to additional activity.
In other words, the benefits of exercise run out after running 3 miles or jogging 4 miles per day – not far from the hunter-gatherer activity level. The shape of this curve is supportive of the idea that circadian rhythm enhancement, not fitness, is the cause of the health benefits of exercise. And, based on my readings of centenarian obituaries, it seems true that the longest-lived often don’t do a lot of exercise. It really didn’t occur to me until we worked on the new edition of the book that circadian rhythms might be the reason for the health benefits of exercise. What a fascinating idea that the real means by which exercises achieves its healthful ends is circadian entrainment rather than fitness attainment. But I also suspect that heavy, slow exercise-machine lifting itself could lead to chronic stiffness and therefore pain and therefore ultimately disrupt sleep.


Well, there are multiple types of fitness and superslow trains only a certain neuromuscular pattern.
I know two weekend wariors who have suffered heart attacks one fatal in the past six months. I would have thought that there would be a great many confounding variables in the studies on activity levels and health. Your weekend warriors are great examples of some of the health risks of seeking fitness rather than health. I think it’s desirable to build a base of good health before undertaking high-intensity fitness-building activities like military-style fitness. If you don’t have that baseline of healthful bodily function, then the stress of intense exercise may do more harm than good. I think you’re right that there are many confounding variables in studying occupational activity. From what I have read animals tend to be dismembered then carried back to camp or if the animal is large enough the entire group set up camp around the animal and consume it until it is gone. If health optimization were our goal, people would eat and exercise in the morning and mid-afternoon, and work for maybe five hours mid-day and three hours in the evening before bed.
I think that is roughly what the literature suggests is most healthful and it does follow Art’s power law.
For a long time it has bothered me how all-around bad I feel later on in the day at work – lethargic, eye-strain, foggy brain, etc.
Shou-Ching says there is an old Chinese saying: If after a meal you walk 100 steps, then you will live to age 99. I am wondering about the division of labour between women and men in the Hunter Gatherer societies. Yes and no there is some evidence that neanderthal women exhibit the same pathology as males thought to come from hunting practices. Digging for tubers is also particularly hard work, in fact it is the closest I have seen to tabata style workouts in the literature.
Of course if you have varicose veins, moving around a little bit is better than just standing still.
What I’ve done is elevate my desk on cinder blocks so that it puts the keyboard at the right height for standing. From an evolutionary perspective, there is simply no way for our bodies to know what to do with these “foods” (which, as we all know, aren’t real food at all).
Interesting irony that the very capacity for making an argument for a plant-based diet comes from our ancestors’ move away from a plant-based diet. Perhaps you were meaning to communicate humans should eat less meat today because they did not manage to kill much in prehistorical times. Evidence toward an answer comes from a new study out of China [2] using the China Kadoorie Biobank database. Alcohol intake is a known cause of SIBO [1], and possibly the alcohol is removing the beneficial effects of the chili peppers.
So it’s possible that not all the benefits of chili peppers were due to antimicrobial action in the small intestine.
Capsaicin is a ligand for the pain receptor TRPV1 on neurons; this is why eating hot chilis can be painful.
If capsaicin could kill off the TRPV1-positive neurons, then maybe the effect on longevity would be the same as in the knockout mice, who have the neurons but not TRPV1. Losing those neurons would itself be a potential cause of SIBO and all the diseases against which chili peppers are protective. If you’d like to learn PHD home cooking from Shou-Ching, the science of good health from me, and a course in movement and relaxation from our star trainers Court Wing and Jae Chung, plus health coaching from me, while enjoying a delightful time on a magnificent beach and luxury property with hot tubs and pools, come to the retreat! Capsaicin-induced neuronal death and proliferation of the primary sensory neurons located in the nodose ganglia of adult rats. Neural proliferation in the dorsal root ganglia of the adult rat following capsaicin-induced neuronal death. I was pleased to appear on Toby MacEachern’s TNA4MMA podcast to talk abut what fighters can do to obtain terrific health while maximizing athleticism.
In comparisons of sedentary work with active work, usually the sedentary workers come out pretty well. If that’s true, then we can look to hunter-gatherers to see what constitutes enough activity. Recent GPS data I collected with them suggests that about 10 km (kilometers) per day is probably closer to their average distance covered during search. So it seems that 5 miles of walking and 1 mile of running per day on easy terrain might be a reasonable estimate for the optimal daily activity level. A review of the evidence suggested that 7,000 to 11,000 steps per day achieves all the health benefits of walking. Levels of activity beyond running 20 minutes per day do increase fitness – every cross country or track team in the country trains at a higher level than this – but do not improve health; so health does not depend on fitness. A half hour of such activity per day may be optimal for health, an hour or more may do us more harm than good.
Sleep-disordered breathing and cancer mortality: results from the Wisconsin Sleep Cohort Study.


Sleep duration and sleep quality in relation to 12-year cardiovascular disease incidence: the MORGEN study.
Occupational physical activity, metabolic syndrome and risk of death from all causes and cardiovascular disease in the HUNT 2 cohort study.
Occupational and leisure time physical activity: risk of all-cause mortality and myocardial infarction in the Copenhagen City Heart Study.
An intense workout followed by 3+ days of rest is probably the most effective way to build strength, if there is overfeeding following the workout. Most physically demanding jobs are performed by people at the lower end of the socio-economic scale.
I’m not qualified to interpret the math of power laws, so maybe it is just a metaphor.
One of the things I was trying to do was quantify what that means for each level of activity. I have often found that after consuming a large(ish) meal, I have a very strong desire to do a bit of vigorous exercise, as though my body wants me to feel as though the food is going to be put to some type of good use.
Then I have a piano bench which is about knee height which I can kneel on, and a draftsman’s chair which is about butt height so I can sit on it and type. It is never easy to keep on a proper diet when society pushes all these different things that are supposed to be good for you. There are a lot of good comments here, and the arguments for and against every different diet can be found throughout the internet.
The hotter, perhaps, the better: the hottest spice, chili peppers, are known for their antimicrobial and antiviral properties. Since pure capsaicin has a rating of 16,000,000 on the Scoville scale, ten times hotter than the hottest known pepper, this would be like taking 100 grams of the Carolina Reaper, 600 grams per day of habanero chilis, 6000 grams of serrano peppers, or 60,000 grams of jalapeño peppers. If you have trouble gaining muscle, maybe the problem is too much sitting, and what you need is not more intense workouts, but more frequent standing! Their travel was not as strenuous as among the Ache (they often canoed to the hunt site), and their pursuits were usually shorter. It looks like we need a certain amount of activity to properly entrain our circadian rhythms – to tell our bodies that it is daytime, the time of activity – but once we’ve achieved that, we don’t need to do more. Thus, occupations that require physical activity throughout the day may be health impairing.
I personally prefer movement and bodyweight exercises, but I think there’s no reason everyone needs to pursue the same type of body or pattern of fitness. I supsect exercise like this fulfills a need in some people (men) that isn’t met by a nice hike through the woods. I have found myself in the organic section more often than not lately, just because of all the additives and preservatives that are in the food in the regular part of the grocery store.
I have come to the conclusion that there are some people who have metabolic problems or allergies that demand a unique dietary approach. When I hunted with Machiguenga, Yora, Yanomamo Indians in the 1980s, my days were much, much easier than with the Ache. From the anthropology and archaeology I cannot find an evolutionary rationale for heavy lifting, but heavy lifting does seem to be beneficial to humans. The monitor is on a maneuverable arm so I can adjust monitor position and angle a bit whenever I change position. I don’t think that we pay enough attention to the evolutionary aspect of things, or how slow the evolutionary process actually is. There are many anecdotal stories out there by people who successfully embrace vegan, or vegetarian, or paleo, or Adkins, or zero carb diets. Ache hunters often take an easy day after any particularly difficult day, and rainfall forces them to take a day or two a week with only an hour or two of exercise. I was looking at the label of the vegetarian vs the regular, and they add lard to regular refried beans. It allows us to store a lot of energy as fat since in the prehistory meat wast that plentiful as it is right now and wild game was rather infrequent. Basically they do moderate days most of the time, and sometimes really hard days usually followed by a very easy day. I also think that people might be more motivated to move more if they thought the movements had some immediate payoff in small amounts as opposed to only being meaningful at some high threshold at some future time.
The one common element that most theories seem to embrace is that processed sugars are bad for us.
But what I find most interesting is that from the point of view of our species we should have children fast and many (having more fat from meat helps during pregnancy) and after our children can take care of themselves we should better die not to be a burden to our clan. Hunt’s proposal may involve the use of an individual genetic variation which you briefly address. I don’t believe modern science is able to formulate dietary recommendations for INDIVIDUALS based on genetic profile. This study about aboriginal people in Australia should also mention the average life expectancy between true aboriginals and city-dwelling Australians.



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