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Study: Paleo diet better than American Diabetes Association diet for type 2 diabetes

By
Julianne
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3

A just published study comparing the American diabetes association (ADA) diet with a hunter gatherer (paleolithic or paleo) diet, shows far better blood glucose control and improved insulin sensitivity on the paleo diet.

Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes

Twenty-five patients with type 2 diabetes (50-69 years) were randomly assigned to the paleo (n=14) or ADA diet (n=10). They ate a ramp-up diet for 7 days then the test diet for 14 days.

The Paleo diet consisted of meat, fish, poultry, eggs, fruit, vegetables, tree nuts, canola oil, mayonnaise and honey. Foods excluded were dairy products, legumes, cereals, grains, potatoes and products containing potassium chloride. Some foods were not typically hunter- gatherer food: mayonnaise, carrot juice and domestic meat, but contained the general nutritional characteristics of pre-agricultural foods. The diets were divided into three meals and three snacks, all prepared by the research centre kitchen staff.

The diets contained enough calories so patients lost no more than 3 lbs, if they did calories were increased.

The primary outcomes for this study were change in insulin sensitivity and improvements in lipid profiles (total cholesterol, triglycerides and high-density lipoprotein (HDL) cholesterol). Blood pressure was also measured.

Here is the actual breakdown of diet eaten for the 14 day test period. What is interesting is the the diets were matched for calories and macro-nutrients. Notable is the carbohydrate content for both diets. Not at all low – carbs are around 400 grams per day. Previous studies of paleo diets compared to standard diets were naturally lower in carbohydrates, so this study adjusted for that.

paleo vs ADA diets

Results: Table from paper

paleo vs ADA diet

Lipids (cholesterol)

There were statistically significant reductions in total cholesterol, HDL cholesterol and low-density lipoprotein (LDL) cholesterol on the Paleo diet . The total cholesterol, HDL cholesterol and LDL cholesterol trended downward on the ADA diet, but only the decline in HDL cholesterol reached statistical significance. The triglycerides trended downward to a greater degree on the Paleo diet than on the ADA diet.

Changes in Insulin resistance

Fructosamine, a marker of blood glucose control reduced by 34umol/l in the paleo group and only 3umol/l in the ADA group. Insulin resistance (IR) improved more in the paleo group, and those with the worse IR at the start improved the most.

paleo vs ADA

The diets were very similar except the source of carbohydrates in the paleo diet was different —from fruits, vegetables and honey. The ADA group  ate rice, bread and pasta as recommended. There was a significant difference in fibre content of the diets —about 35 g/2500 kcal in the paleo diet vs 12 g/2500 kcal in the ADA diet. It is possible the fibre slowed the post-prandial glucose rise and that this was the main driver improving overall glucose control.

There has been criticism that the ADA diet should have been high in whole grain carbohydrates with more fibre. However people following ADA diet recommendations would typically choose similar grains to those provided in this study. The paleo diet is naturally high in fibre when choosing the recommended fruit and vegetables.

Another reason the paleo diet may be more successful than the ADA diet is the type of carbohydrate; fruit and vegetables have starch contained in cells, as opposed to granular starch. This has a beneficial effect on gut bacteria, and recent studies show gut bacteria type is linked to type 2 diabetes.

Microbiota associated with type 2 diabetes and its related complications

Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity

If you have type 2 diabetes, simply switching to a paleo-type diet of meat, fish, poultry, eggs, fruit, vegetables, tree nuts, olive oil, avocado, and eating as many vegetables as you can tolerate, may help you better manage it.

 

 

An overview of the Ancestral Health Conference – New Zealand, Wellington March 28th

By
Julianne
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2

Do you identify your weight or body size with being healthy and happy?

Last weekend I was down in Wellington for the Ancestral Health conference that is held twice a year around the New Zealand. The theme of the day was”Surviving the Urban Jungle”

Link to the abstracts of presentations here

The talks were all extremely engaging. One theme that came through in the talks was our relationship to our bodies.

As a culture we have become obsessed with a certain limited number of measures that we link to wellness or success.
For example – being a certain weight or look (“a woman can never be too thin” “strong is the new skinny”) or BMI dictates how we judge how well we are.

How we look (can you see your six-pack, or your hip-bones girls?) makes us feel worthwhile and successful. The weight on the scales sets up how we feel about ourself every day.

Yet these measures often have nothing to do with real success in the whole journey of life.
Anastasia (Dr Anastasia Boulais) talked us through the actual studies on BMI – where if you have a higher BMI – you are less likely to die in hospital for example.(Weight loss: the pot of gold at the end of the rainbow)
Kate talked about the fact that if you are female with body fat so low you can see your 6 pack – you may well suffer fertility problems, along with a highly stressed system, lack of periods, messed up hormones, excess stress hormones and osteoporosis. (Fertility vs famine – a delicate balance of survival)
Jamie Scott reminded us that if we look great but can’t survive the physical and mental challenges that come with a disaster like the Christchurch earthquake, our body is pretty much useless. (Survival of the fittest)

Here is one possible set of measures to judge your body by:

  • Can you sprint away from danger? Climb a wall or run over rough terrain, carry or drag another person if needed?
  • Do you have enough body fat to support healthy hormones and fertility?
  • Do you have nutrition reserves to get you through a patch of physical stress like being sick or injured – muscle mass, fat reserves and nutrients like adequate vitamin, mineral and vitamin D stores?
  • Does your lifestyle and diet (nutrient status, sleep, sun, movement, socialization) support a healthy mental outlook and maximise your brain’s ability to work and deal with stress?
  • Do you tolerate the ups and downs in life well? Have you mental reserves to deal with unexpected stress?
  • Do you feel at your physical and mental peak most of the time?
  • Are your measures of stress and inflammation low?

 

 

How about throwing the scales away and start focussing on the measures that will make your body and mind maximally functional?

Perhaps you could start with the following daily checklist:

  • Did you get 8 hours sleep last night?
  • Did you eat a high nutrient diet yesterday – getting adequate protein, essential fats, fibre, polyphenols and micronutrients?
  • Have you been out in the sun already today?
  • Have you exposed your skin to the sun at regular intervals to get adequate vitamin D to build your immunity for winter coming up?
  • Have you spent time doing what is important – doing something that forwards an important goal in you life? (not displaced by something urgent)
  • Have you socialized – spent real-time in the company of real people?
  • Have you done exercise that supports function – lifting weights, moving fast, practicing a physical skill?
  • Have you spent time in touch with nature in the last day, like a walk in the park, or gardening?
  • Have you allowed yourself down-time, or relaxation?
  • Have you done a fun thing for you in the last day?

There may be other things you could add to your list – but perhaps you could start by ditching the scales and start focussing on having a maximally functional body and mind.

The next conference

I’m really excited by the next Ancestral Health Conference which has an international line-up of speakers and will be held on Labour Weekend down in beautiful Queenstown.

Mark it in your diary, and don’t miss this exciting event!

More here “Looking Back Moving Forward”

 

Four reasons why the paleo diet improves health for many people

By
Julianne
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15

The paleo diet is based on the premise that humans evolved as hunter gatherers during the last 2 million years. Around 10,000 years ago we become agriculturalists, settling, collecting seeds and growing cereal grains, domesticating animals and drinking their milk. The theory proposed by Professor Loren Cordain and others is that this is a short time from an evolutionary perspective, and we have not adapted to digest and deactivate some of the proteins and anti-nutrients in these foods. As well, grains are high in starch leading to excessive amounts of carbohydrates in our diet. We have become sicker as a species with a growing list of health issues such as gut inflammation, obesity, heart disease and type 2 diabetes.

The evolutionary discordance has increased even further in the last 100 years as we have added increasingly larger amounts of highly processed foods, sugar, synthetic additives, and chemically extracted vegetable oils, which relegate natural whole hunter-gatherer type foods to a smaller and smaller percentage of our diet. (Picture: UK diet source)

sources of calories in modern diet

A number of excellent papers have been written on the subject. (1, 2, 3,  4, 5 )

Added to this, some researchers have studied modern-day hunter-gatherers, or people whose diets are devoid in cereal grains, processed food, and chemically extracted vegetable oils, and found them to be healthy and virtually free of modern disease. (6, 7, 8 )

A modern paleo diet is one which uses the principles from evolutionary biology and designs a diet by asking the question – what is the healthiest diet for humans from an evolutionary perspective using modern foods? How can we mimic the hunter-gatherer diet, using foods available from our own environment? Modern nutrition science is not neglected and we use that to further modify the diet to reach one that is as healthy as possible.

There are many who criticise the paleo diet trend

There was no one paleo diet (no-one disagrees with this). We no longer have the food available that we had in cave man times (of course, agreed again). We have evolved in the last 10,000 years to handle these foods; the main argument here is lactase persistance after weaning, then using this reasoning to apply it to other foods. However as Dr Alessio Fasano points out, and science backs up – no-one is yet able to properly digest gluten. (For Critiques see Christine Wariner, TED talk, and Marlene Zuk, Paleofantasy, and counters to these critiques Robb Wolf, Mark Sissons, Paul Jaminet, Angelo Coppola)

Critics say leaving out entire food groups is unhealthy and dangerous. However, Cordain’s research points out that a Paleo diet using modern available foods is highly nutritious.

Paleo diet criticisms miss the point

We are not trying to copy some imagined diet that our ancestors ate, we are trying to find the healthiest diet for humans using readily available local food, using knowledge gained from both evolutionary biology and current nutrition science.

Many people (including paleo advocates) misinterpret the paleo diet

A paleo diet is not necessarily meat based, nor it is high fat, or very low carbohydrate, it is a diet based on eating a certain quality of food, that which is as unprocessed as possible, food that is freshly gathered from the land. By default, however, cutting out highly processed grains and sugars, will reduce carbohydrates to moderate, rather than the current excessive levels.

How I define paleo

The paleo diet is a whole food based approach to eating: preferably locally grown quality protein from poultry, meat, fish and seafood, fruit and vegetable carbohydrates, and whole food fats, like nuts, freshly pressed oils and avocado. Your diet should give you adequate, but not excess, carbohydrates and fats sufficient for your fuel needs, and protein to maintain lean body mass. Your paleo diet should be varied and supply all essential vitamins, minerals, essential fatty acids, amino acids, antioxidants, polyphenols and fibre. (This slide below is from my paleo seminar)

Food that does not work for you as an individual is not eaten, for example those with auto-immune conditions may not tolerate nightshade plant foods. Likewise, and this may be contentious for paleo purists, I don’t believe everyone needs to completely avoid non paleo foods. Well prepared legumes for example provide certain types of gut healthy fibre for those who tolerate them.

 

Which brings me to a bugbear:

The trend to make paleo replacements of grain based foods and treats misrepresents the spirit of a paleo diet

The popularity of the paleo diet has given rise to a huge entrepreneurial trend for ‘paleo’ processed foods, where an ingredient that is acceptable to eat on the paleo diet is refined and used in vast quantities to reproduce the very foods we are trying to avoid, such as bread, cakes and cookies. These ingredients are turned into another highly processed, energy dense food. I have nothing against these foods, and treats are a part of food enjoyment, (and I am not one for deprivation!) but a paleo diet in essence is not based on processed food even if made from paleo compatible ingredients.

Four reasons why the paleo diet benefits health for many

Why won’t the paleo diet go away? Many people when they switch to a paleo diet get extraordinary results; if your health dramatically improved or excess body fat fell off effortlessly, wouldn’t you be excited? Paleo eating will not go away – people will not stop being enthusiastic when their life changes for the better. Paleo eating is now being promoted by a growing number of health practitioners, and there are a number of research studies confirming its effectiveness for type 2 diabetes, markers of heart disease, blood pressure reductions, weight loss, appetite control and multiple sclerosis.

There are many aspects of paleo eating that contribute to people getting these life changing results. Here I outline the main ones.

1. The paleo diet gives relief to those with undiagnosed celiac disease, wheat and gluten intolerance or sensitivities.

It is estimated that up to 80% of those with celiac disease in Western countries have not been diagnosed. (9, 10, 11, 12 ) Many of these people have silent celiac disease where they have no typical gut symptoms. The list of symptoms and health problems caused by celiac disease is staggering, and many people suffer health problems that neither they nor their doctor have picked up as celiac or gluten sensitivity as being a cause. It is estimated that for every person suffering celiac disease there are another 6 that suffer non celiac gluten sensitivity. (13 ) A recent study in Australia showed that 58% of the population carries genes that predispose them to celiac disease, so potentially many more people could be affected. When gluten is removed from their diet, life can change dramatically for the better. Here are just a few problems that people suffer from with undiagnosed celiac disease or gluten sensitivity:

The list could go on… on a final note – if you do think your health issues might be gluten related – I recommend you test for celiac disease before trying out a paleo or gluten free diet.

2. Some with celiac disease do not get complete gut healing without cutting out additional foods – which the paleo diet does

Up to 30% of people with celiac disease do not go into remission on a gluten free diet, that is they continue to show anti bodies to gliadin and transglutaminase, and / or have on-going gut inflammation. One study showed after a gluten free diet for 6 months only 8% of individuals showed complete normalisation of villous architecture (the gut cells, and all the folds).

A subset of those with celiac disease continues to suffer severe gut inflammation and on-going deterioration of the villous architecture. This is called refractory celiac disease, type 1 (mild), and type 2 (severe)

In this previous post I outlined how people with celiac disease can react to a number of other proteins in other foods, which sets off an antibody reaction in much the same way gluten does. A paleo type diet reversed refractory celiac disease in one study. Read the full post:

Celiac disease? Why you should not eat dairy, corn, quinoa, oats and instant coffee.

3. People with auto-immune diseases often get a reduction in symptoms, and improvements in clinical markers of disease

There are numerous anecdotes of people who have had remarkable improvements, and although these do not constitute clinical studies, the sheer number of success stories, like these cannot be ignored. Dr Alessio Fasano pointed to 3 factors common to all auto-immune disease: A genetic predisposition, an antigen which triggered the self antibodies, a way for the antigen to cross the gut barrier, increased gut permeability where the antigen can interact with the immune system. Leaky Gut and Auto-immune disease, Fasano.

The paleo diet removes foods and addresses lifestyle factors that contribute to gut permeability. By healing the gut epithelium, and removing possible antigens (gluten is an antigen for celiac disease), autoimmune triggers are reduced. Sarah Balantyne, PhD, and Loren Cordain, PhD have posts describing how certain foods contribute to auto-immune disease. The whys of food in the paleo auto-immune protocol, Sarah Balantyne, The paleo diet – autoimmune conditions and food, Loren Cordain

In this paper Prof Cordain outlines a rationale for treating rheumatoid arthritis with a paleo diet. Modulation of immune function by dietary lectins in rheumatoid arthritis

Dr Terry Wahls has recently completed a pilot study using a paleo diet with multiple sclerosis sufferers resulting in significant clinical improvements in fatigue. (23)

Dr Jean Seignalet, a French doctor, put many of his patients with auto-immune diseases on an ancestral diet and logged the success rates he had with each group. Dr. Jean Seignalet, ancestral diet and auto-immune disease trials

Paleo Auto-immune bloggers – link here

4. The paleo diet reduces the risk of diseases linked with the excess intake of free sugars

In 2005 New Zealanders ate 138 grams of added sugar per day – that is 32 teaspoons per day (16). Sugar (and in the USA high fructose corn syrup) is a di-saccharide (2 – sugars) with a glucose and fructose linked. More than half this sugar is added in the form of sugar sweetened drinks (liquid sugar) (Image: sugarstacks.com)

sugar-stacks - sugar drinks

Free sugars have no nutritional value, unlike fruit which comes in a package with fibre, vitamins and polyphenols.

Free sugars cause numerous health problems, and when removed many of these reverse:

  • Non alcoholic fatty liver disease (17)
  • Type 2 diabetes (18)
  • Teeth caries and decay (19 )

teeth children

  • Heart disease (20)
  • Contributes to metabolic syndrome; high LDL cholesterol, low HDL cholesterol, high triglycerides, insulin resistance and central obesity (internal abdominal fat) (21)
  • Fructose increases gout (22)
  • Increased risk of obesity (23)

sugar obesityThe paleo diet does not contain any free sugars, so in this respect is extremely healthy.

 

 

 

 

 

Primal, Paleo and Ancestral health in New Zealand 2015, what’s happening?

By
Julianne
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0

There is a growing community of health professionals and advocates of paleo or ancestral eating and lifestyle in New Zealand.

The Ancestral Health Society of New Zealand has 2 Conferences this year, a one day event in March in Wellington and a 3 day International Event in Queenstown – one of the most beautiful places on the planet – start planning your trip down-under now!

AHSNZ Conference March 28th Wellington:

The theme of the conference is “Surviving the Urban Jungle”

More information here. To book your ticket go here. It is only $69.00 and lunch is included.

CONFERENCE PROGRAMME:

Survival of the Fittest: Lessons from the Christchurch Earthquakes
Jamie Scott, Health Researcher, Synergy Health, Christchurch

Whakapapa or fatness? Assessing physical health and performance with measures that matter
Dr Isaac Warbrick, PhD, Auckland University of Technology, Auckland

Our love affair with speed: Why it really isn’t sexy
Lulu Loya Wu, Health Coach, Wellington

Fertility vs Famine – A delicate balance of survival
Kate Callaghan, Nutritionist, Wanaka

Surviving modernity’s ‘fadism’: Exploring the ethics of ancestral health
Andrew Dickson, PhD, Massey University, Palmerston North

Weight loss: The pot of gold at the end of the rainbow
Dr Anastasia Boulais, Medical Practitioner, Christchurch

ANCESTRAL MOVEMENT WORKSHOP
Max Bell, Shelley Bell, Jason Young

AHS New Zealand first international symposium

This will be held on the shores of the stunning Lake Wakatipu, Queenstown, New Zealand from October 23rd – 25th, 2015.

Many international speakers and guests will be at this first international conference,  including Dallas and Melissa Hartwig, Dr Tim Gerstmar, Dr Emily Deans, Stephanie Gaudreau, and Diana Rodgers, all from the USA.

Many other great speakers from New Zealand, USA, and Australia will be announced over the coming months. (Keep an eye on the AHSNZ website for updates)

The AHSNZ has been fortunate to secure one of the most stunning venues possible for such a conference – the award-winning Icon Room at the Heritage Queenstown, as well as special conference rates and dining menus for those delegates who choose to stay on site.

Icon-Conference-Centre-Theatre-Style

Paleo friendly restaurants and food.

With the growing popularity of paleo food in New Zealand comes an exciting array of eateries that provide food and treats.

Here are some lists that feature paleo friendly cafes:

Pinterest, Paleo eateries in New Zealand: https://www.pinterest.com/tastypaleo/paleo-eateries-in-nz/

Paleo: http://www.yelp.co.nz/list/best-paleo-friendly-cafes-and-restaurants-milford

Clean eats list: http://www.nzherald.co.nz/viva-magazine/news/article.cfm?c_id=533&objectid=11376797

Sarah Wilson’s guide to Auckland: http://www.sarahwilson.com/2014/03/the-healthy-foodies-guide-to-auckland/

Paleo Food to go

A number of businesses now make paleo meals, frozen or fresh that you can take home and reheat:

Wilder and Hunt – Frozen meals : http://wilderandhunt.co.nz/meals-6/

Fit me in: https://www.facebook.com/pages/Fit-Me-In/118756801636315

Feed Me: http://www.feed-me.co.nz/

That Good: http://www.thatgood.co.nz/collections/frontpage

Gingerbirds, Mt Eden: http://gingerbirds.co.nz/take-home

Primal Kitchen (includes occasional dairy): http://primalkitchen.co.nz/

Note: I am not listing the plethora of paleo treats* or breakfasts made of dried nuts and fruit available – just real whole food meals (i.e. protein, veggies, fruit and whole food fats) – so if you have discovered more whole meal paleo food places – please let me know and I’ll add them in.

*I am not against paleo treats – but they are just that – treats, not a replacement for real food. And there are many awesome eateries selling treats that are just delicious and gluten, dairy and soy free. Read my post on the subject. Are paleo muffins and treats really paleo? 

Paleo Nutrition Seminars

I have two seminars coming up – In Auckland on the 24th February at the Grey Lynn Community Centre, 6.30 – 9.15pm

Auckland Seminar: more information here, book here via PayPal. or contact me directly to book a place

juliannetaylor@xtra.co.nz

In Wanganui at CrossFit Wanganui on the 22nd February. 10am – 1pm – register here via PayPal. Just $45.00

Paleo Zone Guidebook

I’ve combined paleo principles with zone balance all in one guidebook, you can now donate (use button at right) and I’ll email you a PDF. It has meal plans, Zone Block guide for paleo foods and lots of general nutrition info.

Whenever I get off track with my eating and my waist starts to increase, or I’m just not feeling energised – I always go back to Zone meal balance – why? Because it works for me – I get the right amount of protein for my body size and exercise levels, balance each meal with healthy fruit and veg carbs and good fats. I always feel great, have good energy, with great mental focus. If weight has crept on – it is a sure fire way for me to lose the excess without hunger.

 

Tests show omega 3 sold in NZ is oxidised, be assured – our OmegaRx2 is NOT

By
Julianne
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0

A recent study has been widely publicised:

Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA

http://www.nature.com/srep/2015/150121/srep07928/full/srep07928.html

Received Accepted Published

Key points from this study:

  • Quality and content of fish oil supplements in New Zealand was tested in 32 products available for sale in NZ
  • All encapsulated fish oil supplements marketed in New Zealand were eligible for inclusion.
  • Fatty acid content was measured by gas chromatography.
  • Peroxide values (PV) and anisidine values (AV) were measured, and total oxidation values (Totox) calculated. (These are measures for oxidation i.e. rancidity)
  • Only 3 of 32 fish oil supplements contained quantities of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that were equal or higher than labelled content, with most products tested (69%) containing <67%.
  • The vast majority of supplements exceeded recommended levels of oxidation markers. 83% products exceeded the recommended PV levels, 25% exceeded AV thresholds, and 50% exceeded recommended Totox levels.
  • Only 8% met the international recommendations, not exceeding any of these indices.

Almost all fish oil supplements available in the New Zealand market contain concentrations of EPA and DHA considerably lower than claimed by labels. Importantly, the majority of supplements tested exceeded the recommended indices of oxidative markers. Surprisingly, best-before date, cost, country of origin, and exclusivity were all poor markers of supplement quality.

Here is a graph showing the missing Omega 3 EPA and DHA

These graphs show the oxidation levels in the fish oil capsules. Total oxidation values (Totox) 

This is unacceptable. There has been criticism of this study, for example, methods of testing oxidation were questioned. You can read more here:

UPDATED: Fish oil capsules fall short on quality, freshness – experts respond

How do you ensure omega-3 fish oil is free from oxidation?

Eating fresh fish is one way to be sure you don’t consume omega 3 that is oxidised. The other is to buy fish oil which is tested to a high level, batch tested AFTER it has been encapsulated. This is important, as the process of moving the liquid fish oil into capsules can cause it to become oxidised.

The omega 3 I sell to New Zealanders is Zone OmegaRx2. It is tested to the highest standards, IFOS, and every batch of capsules is tested after it has been encapsulated. It is tested for purity, strength, and oxidation levels.

Here are the reports on different fish oils that anyone can access: http://www.nutrasource.ca/ifos/consumer-reports/

Here is a print of the most recent batch of OmegaRx capsules

IFOS omegarx

If you live in New Zealand or Australia – you can purchase OmegaRx here: Zone diet shop, OmegaRx2

Our clients repeatedly say – they notice the difference between this product and others off the shelf – a noticeable reduction in inflammation, improved skin,  a boost in energy and better mental focus are typical results.

For US sales go to: http://www.zonediet.com/product-category/omega-3-fish-oil/

 

Fish oil study: Here is the full table of results FYI – we do not know what brand each fish oil actually is.

A UK doctor puts 18 patients with type 2 diabetes on a low carb diet with amazing results

By
Julianne
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2

In the UK, the Dr David Unwin, A general practitioner (GP) noticed that people with type 2 diabetes (T2D) reported great results on a low carbohydrate diet (http://www.diabetes.co.uk/forum/threads/low-carb-success-stories.3763/) Yet this was not the standard advice: Diabetes UK recommends 5 – 14 servings of starchy food per day.

Clinical studies also show that a lower carbohydrate diet is beneficial for people with T2D.

Dr Unwin decided to trial a low carbohydrate diet for his patients with raised HbA1c (>42mmol/mol [60%]) He set up a support group and individual education sessions for patients interested in taking this on. 18 patients with T2D and pre-diabetes took part and were followed and supported for 8 months.

The tests carried out included cholesterol profile, blood pressure (BP), liver function tests for fatty liver, renal function and HbA1c (a measurement of blood sugar).

Here are the results (mean+ standard deviation)

uk diabetes diet chartHere are some excerpts from the paper about the results, following that is the simple instruction sheet on what to eat that was given to patients:

All 18 participants lost weight and had improved HbA1c, and none had higher cholesterol. The majority reported improved energy and wellbeing, and many began exercising.

The authors were struck by the energy and enthusiasm as patients took control of their lives instead of waiting patiently for doctors and nurses to ‘solve’ their problems.

After a few meetings, members of the group were trying to help each other, often making sensible suggestions.

Repeatedly, patients would step on the scales expecting not to have lost weight, only to find that they had lost several kilograms; they were surprised by this as they had not felt hungry on the low carbohydrate diet but it had nevertheless worked. For some, carbohydrates appeared  to be addictive and increase appetite, so that as they gave up carbohydrates they felt much less hungry. All patients reported increases in energy levels. An unexpected result of the diet was that two of the partners, the practice manager, the deputy practice manager and both practice nurses all went on the diet and remain on it.

The 47% improvement in serum GGT was another unexpected finding. The patients with the highest initial levels seemed to improve the most, but on average there was a drop of approximately 35 U/L. For years, patients with raised GGTs had told us they didn’t drink alcohol.
Now that the role of carbohydrate in excess of requirements, especially the fructose component, is better understood in the genesis of fatty liver, it is clear that excess carbohydrates can be a cause of fatty liver.

Seven patients were able to come off medication: metformin (one completely and two have halved their dose), perindopril and lacidipine, as BP control improved so much. Additionally, metoclopramide, omeprazole and lanzoprazole were discontinued, as symptoms of acid reflux improved.

Conclusions
Based on our work so far we can understand the reasons for the internet enthusiasm for a low carbohydrate diet; the majority of patients lose weight rapidly and fairly easily; predictably the HbA1c levels are not far behind. Cholesterol levels, liver enzymes and BP levels all improved. This approach is simple to implement and much appreciated by people with diabetes.

Here is the diet sheet of instructions given to patients:

 

So what should I eat to control my weight?

Patient diet sheet.

Reduce starchy carbs a lot (remember they are just concentrated sugar). If possible cut out the ‘White Stuff’ like bread, pasta, rice – though porridge, new potatoes and oat cakes in moderation may be fine. Sugar – cut it out altogether, although it will be in the blueberries, strawberries and raspberries you are allowed to eat freely. Cakes and biscuits are a mixture of sugar and starch that make it almost impossible to avoid food cravings; they just make you hungrier!!

All green veg/salads are fine – eat as much as you can. So that you still eat a good big dinner try substituting veg such as broccoli, courgettes or green beans for your mash, pasta or rice – still covering them with your gravy, Bolognese or curry! Tip: try home-made soup – it can be taken to work for lunch and microwaved. Mushrooms, tomatoes, and onions can be included in this.

Fruit is trickier; some have too much sugar in and can set those carb cravings off. All berries are great and can be eaten freely; blueberries, raspberries, strawberries, apples and pears too, but not tropical fruits like bananas, oranges, grapes, mangoes or pineapples.

Proteins such as in meat, eggs, fish – particularly oily fish such as salmon, mackerel or tuna are fine and can be eaten freely. Plain full fat yoghurt makes a good breakfast with the berries. Processed meats such as bacon, ham, sausages or salami are not as healthy and should only be eaten in moderation.

Fats (yes, fats can be fine in moderation): olive oil is very useful, butter may be tastier than margarine and could be better for you! Coconut oil is great for stir fries. Four essential vitamins A, D, E and K are only found in some fats or oils. Please avoid margarine, corn oil and vegetable oil. Beware ‘low fat’ foods. They often have sugar or sweeteners added to make them palatable. Full fat mayonnaise and pesto are definitely on!!

Cheese:  in moderation – it’s a very calorific mixture of fat, and protein.

Snacks: avoid. But un-salted nuts such as almonds or walnuts are great to stave off hunger. The occasional treat of strong dark chocolate 70% or more in small quantity is allowed.

EATING LOTS OF VEG WITH PROTEIN AND FATS LEAVES YOU PROPERLY FULL IN A WAY THAT LASTS

Finally, about sweeteners and what to drink – sweeteners have been proven to tease your brain into being even more hungry making weight loss almost impossible – drink tea, coffee, and water or herb teas. I’m afraid alcoholic drinks are full of carbohydrate – for example, beer is almost ‘liquid toast’ hence the beer belly!! Perhaps the odd glass of red wine wouldn’t be too bad if it doesn’t make you get hungry afterwards – or just plain water with a slice of lemon.

Where to get more info?
A book – ‘Escape the diet trap’ by Dr John Briffa (2013).6 Well researched and easy to read.
Internet – Google ‘about.com low carb diet’ for loads more info and recipes, or look into the closely related PALEO DIET; also Google ‘diabetes.co.uk forum low carb’ for contact, recipes and hints.

BEFORE YOU START get an accurate weight and measure your waist, re-weigh and measure once a week to see how you are doing and ask for help if problems or little progress is being made – GO ON DO IT!!!

 

 

Link to post: High fat low carb diet for diabetes: A GP’s tale By Dr David Unwin

Full study PDF here: Low carbohydrate diet to achieve weight loss and improve HbA1c in type 2 diabetes and pre-diabetes, experience from one general practice

 

Why diet labels are a problem: Zone, Vegan, gluten free, LCHF, Paleo …

By
Julianne
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0

Rant: Why diet labels are a problem.

We’ve all seen the diet labels: Paleo, Vegan, Zone, Atkins, Low carb high fat, gluten free etc.

Dietary labels describe an eating philosophy, however the label itself leads to problems unintended by the author of that label.

As much as I love the paleo diet and it transformed my health – I hate what the label has become.

Lets look at what paleo actually is: being informed by evolutionary biology as to the best / most healthy diet for humans. We also take into account modern nutrition science to confirm whether foods are problematic, for example “do grains really have gut irritants and what is the process by which they damage our gut?” and also what foods we need to give ourselves the most nutritious diet possible.

We know that the foods available today are not the same as our caveman ancestors ate, so with any food available today we can judge its safety and nutrition using modern science.

 

Here are a few of the problems with a diet label:

1. Academics and others use the label to make ridiculous criticisms, for example Marlene Zuk (here) criticises popular notions of paleo – like this “Trying to emulate what people ate 10,000 or 100,000 years ago is really difficult. Our foods have changed so much that virtually every item in a supermarket is drastically genetically different from its prehistoric equivalent.”

If you read any popular lay article on paleo you’ll get images and titles like this giving the idea that paleo is all about the meat:

Gorgeous girls eat meat’: New diet book says the secret to staying slim is replacing bread with beef jerky

To Marlene and others who make these claims: We are not trying to emulate a caveman diet, we are informed by what our ‘wild’ ancestors ate, much like a zookeeper is informed by what a wild lion eats. Does the zookeeper feed the lion a wild antelope? No he feeds it whole lamb or cow or whatever is available. Likewise we are informed by wild human diets and eat a natural diet from foods available in our own environment.

2. People simplify the diet to ‘eat this not that’ – rather than finding the diet that best suits them. Examples are eating what is ‘allowed’ on a diet, but missing the point of the diet. Paleo again is about maximising nutrients and minimising foods that YOU don’t do well on. This differs for each person. Lean CrossFitters with great insulin sensitivity and high activity levels will crash on a very low carb diet (Read Robb Wolf’s excellent series on carbs here). Some people tolerate well prepared legumes while others don’t. If you don’t have the genes for celiac disease, it is unlikely a little grain will cause you health issues, and being insanely pedantic about a miniscule amount of gluten eating out is a stress that is not necessary.

3. Along the lines above – ‘eat this, not that’ gets translated into – “as long as we are eating the right ingredients we can make whatever we want with said ingredients” and we convince ourselves we are still eating a healthy diet. Paleo muffins, cakes, cookies, and pancakes anyone? Take lashings of ground nuts, soaked and puree dates or dried fruit and refined coconut fat, and combine them into numerous tasty treats, call it paleo, feel virtuous. Is is any wonder people eating this diet fail to be healthy or lose their excess fat? (I bet you are thinking of  googling the recipe below?)

chocolate cupcakes_f

A point to note is the desire for delicious / sweet is a human one – hunter gatherers gorge on honey when they find it.

hunter gatherer honey

We should all be striving to find the perfect human diet for us – as a species, and more importantly as an individual.

Here are questions to ask yourself about your own diet (this applies to any diet not just paleo):

1. Do you get all the nutrients your body needs from your diet? Is your diet supernutrient?

Here are a few examples: Vitamin A and copper – found in large amounts in liver. Selenium, low in New Zealand soils, and found in brazil nuts, kidneys and seafood. Iodine, also low in NZ soil and found in sea vegetables, seafood, thyroid support supplements, and iodised salt. Polyphenols – the colours in fruit and veg, great for their anti-inflammatory properties and gut bacteria nurturing nutrients – found in colourful fruit and vegetables. Sulphur – found in cruciferous and onion groups of veg. Omega 3 – found in oily seafood. Starches and fibre that support the growth of our healthy gut bacteria found in starchy and other vegetables, cooled potato and rice, green bananas and asparagus.

And that’s just for starters – build your diet around a large range of plant food, and healthy proteins from land and sea, and whole food fats.

2. Is your diet supporting your energy needs? Do you get the calories and starch required for your activity levels? Are you getting adequate – but not excess protein for maintaining your muscles and bone?

3. Are you eating an anti-inflammatory diet? Anti-oxidants, (both water-soluble like vitamin C, and fat soluble like vitamin E tocotrienols) polyphenols, omega 3 and adequate nutrients – vitamins, minerals and trace minerals are all essential.

4. Have you taken out the foods that don’t work for you? If you have an auto-immune condition you may need to remove not only grains and legumes, but all nuts, seeds, dairy, alcohol  and nightshades.

5. Is your diet supporting a healthy microbiome? Kate has a good overview here. In a nutshell – remove medications like ant-acids, antibiotics, and oral contraception if possible, and eat foods that nourish your gut bacteria, like vegetables and fruit and fermented foods.

6. Are you eating in a way that supports healthy hormonal response to meals? For me what works is roughly along the lines of a zone diet: a palm of protein at EVERY meal for satiety, lots and I mean lots of vegetables – 3/4 of a plate full, and a little if any added fat. With the protein at each meal plus the veg, I get by on 3 meals a day and don’t need to snack, once I eat I don’t think about food for another 5 hours. Find what works for you.

7. Has your diet become one of “What treats can I eat with the ingredients allowed?” and when you eat those foods – you can’t stop eating them? If so it is time to reevaluate your diet and go back to a reset. Go back to basics and cut out all treats for 30 days.

Here blog posts to help you get your diet back to healthy high nutrient basics:

My Paleo Plate: A guide to high nutrient balanced paleo meals

The paleo diet variation to treat auto-immune disease

Dr Wahls’ super nutrient paleo diet that reversed her multiple sclerosis

Weight loss on the paleo diet – a guide to portion control

 

 

Related articles across the web

The Ancestral Health Conference Wanaka NZ 25th October – an overview

By
Julianne
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0

Ancestral Health Conference Wanaka – an overview of the talks

Go be a friend of AHSNZ on Facebook https://www.facebook.com/ancestralhealthnz

The AHSNZ one day conference bought together health and fitness professionals, and  interested others to hear presentations on a variety of topics related to ancestral diet and lifestyle. The focus of the Wanaka conference was the importance of human connection to the land for optimal health. It was a wonderful day, the talks were enlightening, and it was fantastic to catch up with like-minded people from all over New Zealand.

I took a few notes from the conference. Here is a quick overview of the pieces that stood out to me from the presentations. I am really not doing these talks any justice, I’m really only giving MY quick impression and highlights, so go to links for articles written by the authors.

Here is  the view we were treated to from the venue:

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Dr Anastasia Boulais, AHSNZ president, and medical doctor based in Christchurch

Holistic Health: What can modern medicine learn from our ancestors?

First up Anastasia showed us how the medical model is causing more problems than it cures, and ultimately showed how one small health problem (caused by a bad diet) can lead to first one drug, then another, then further health issues (‘side effects’) then more drugs and more health issues. For example proton pump inhibitors given for indigestion leads to reduced absorbtion of minerals and vitamin B12, which have consequences that lead to further issues, more prescriptions, which lead to further health issues like loss of balance and increased potential to bleed. If this person then falls and hits their head, death is the outcome. This may sound radical but it is a reality in our modern health system where a prescription is the first line of treatment.

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Anastasia then went on to talk about how many people view taking care of their health as going to the gym 3 times a week, but neglect the other 165 hours in the week. “Health is not a gym appointment in your diary” We are disconnected from the fact that looking after our health, and the health of our community and planet is a 24 hour a day task. For example, think of how your day goes. Do you have a healthy sleep, do you spend time outdoors everyday in the sunlight, are your relationships satisfying? Do you sit all day and then think you’ve made up for it by taking a walk or going to the gym? Do you think about your movement all day? What about your food? What about the food that your food eats? Does it support your health? Have you thought about how your daily activities contribute to the health of the planet?

My take away from Anastasia’s talk was to think carefully about my entire day and everything I do, and evaluate, ask myself “Is this activity enhancing my health and the health of my environment – or is it having a detrimental effect?”

Anastasia’s talk flowed on nicely to Wanaka Organic Farmer John McRae’s talk.

John McRae, Organic Farmer, Wanaka: Health of the Land, Health of the people.

John McRae

John gave a riveting introduction, describing blow-by-blow his deteriorating health, beginning with an ache around his kidneys, for which his doctor prescribed painkillers. This progressed to pains down his legs, and then throughout his body. John saw specialist after specialist, spending around $7,000 on medical tests only to be told there was nothing wrong with him. After collapsing (in his undies on a cold night, to be found by family the next morning) on the floor of his bedroom, he went to one more health practitioner. This person had him fill out an extensive questionnaire asking about every single symptom. The doctor then told him exactly what was wrong – multiple nutrient deficiencies particularly magnesium (cramps and pain) from an extremely poor diet – it sounded like he lived on red meat and coke, and ate almost no vegetables. Combined with the poor diet he had multiple chemical exposure from their large use on the farm.  After being given a new diet that provided the nutrients he needed, and removing the damaging food (like sugar) John’s health improved and his symptoms never returned. This led him to think about 2 things – the chemicals used widely on farms and their toxicity that were affecting his health, and the food and chemicals that the animals consume. I.e. “What food does the food we eat consume?”

John completely changed the way he produced food. He studied Salatin, and Polyface Farms, and Allan Savory. He gave his animals a high nutrient diet, and had his farm organic certified.

One interesting effect is that the earthworms increased from 7 per spade to 120 over three years.

For example –  his chickens which live in the pasture and eat a high nutrient diet, therefore in theory have high nutrient eggs. The chickens follow the cows, eating the fly larvae that hatches in the dung – a rich source of protein. They are fed supplemental grains – an organic mix of 7 different grains. They are also given a mineral mix of kelp and other minerals so they get nutrients typically low in NZ soils, for example selenium, copper and boron. In theory these get incorporated into the eggs to provide nutrients for the humans that eat them. John plans to get his eggs tested against cheap eggs to compare nutrient content. Note the moveable chicken coop; at night the chooks all go to sleep inside, and the farmer tows the whole barn to the field the cows have been moved to.

The farm is not just a farm, it has a whole supportive community linked to it, and people who donate their time to work to develop the farm.

wanaka hens

James Murphy: Nutritionist, Christchurch

Biophilia- It’s in our nature

Tree-Climbing-Ninja

We need to be connected with nature to keep us healthy, not just psychologically but physically.

James started his talk with a really cool picture of a plastic army of soldiers – and gave a great analogy of how our immune system is like an army. Our immune system needs educating on what to attack and what not to attack. The biodiversity of bacteria in our environment is critical for this role, as from birth they colonise our body – gut, mouth and skin. If our soldiers are educated properly they don’t over-react or under-react, they don’t mistake our own (tissue) for foreign invaders. The immune system also has a complex communication process between the different types of ‘soldiers’ and miscommunication also causes problems.

Humans have become disconnected from the importance that nature plays in our lives, and we have increasingly damaged nature – to our detriment.

People who are connected to nature are happier. So if you feel down – go and take a walk in nature or plant a garden, and don’t worry about a little dirt on your vegetables.

More from James Murphy here

Dr Greg Brown, MD Wellington

Rejecting Reductionism: Ancestral Health, Circadian Rhythms and psychiatry.

With the increasing number of medications prescribed – one might wonder if we have an epidemic of neurotransmitter deficiency.

We certainly do however have an epidemic of anxiety and depression.

Greg mentioned a book that he read that made a big impact on him: The Emperor’s New Drugs

From the book an interesting fact: If you give people a placebo drug with side effects – it works (If a person takes a pill that is giving them a side effect – they assume on a drug trial they are taking the real thing)

So what is going on with our mental health?

A Mediterranean diet is linked with less depression and greater mental resiliency. What is the mechanism? Inflammation – that is, chronic low-grade inflammation (which you can’t feel) leads to elevated levels of cytokines. Increased cytokines leads to increased depressive like behaviour. A good example is the side effect of taking interferon  for Hep C. A classic side effect is depression.

Antidepressants have anti-inflammatory effects which might be why they are successful.

What causes increased levels of inflammation?

  • Stress over your life, and particularly early stress as the Dunedin longitudinal study showed. Early life stress leads to increased levels of C-reactive protein. http://www.pnas.org/content/104/4/1319.short
  • Leaky gut – there is an increase in IGG and IGM immunoglobulins against gut bacteria in those with depression. The brain also relies on intact tight junctions. The microbiome is strongly implicated in depression.
  • Sleep; sleep problems both acute and chronic raise cytokine levels especially IL-6 which is implicated in depression
  • Circadian rhythm disruption is a hallmark of mood disorder. As a practitioner – finding out about a person’s daily rhythm and sleep quantity and quality is important.

So we have a perfect storm:

  • Individual predisposition
  • Childhood trauma and stress
  • Inflammatory diet
  • Disrupted circadian rhythm
  • Lack of sleep
  • Microbiome- unhealthy
  • Dislocation from the land

All culminating in a mismatch causing an increased incidence of depression and anxiety in people today.

Dr Greg Brown Website: Wellington Wellness

Article Resources used by Dr Brown:

Nutritional psychiatry research: an emerging discipline and its intersection with global urbanization, environmental challenges and the evolutionary mismatch

So depression is an inflammatory disease, but where does the inflammation come from?

 

Kate Callaghan, Nutritionist, Wanaka

Nourishing your gut microbiome for optimal health

Kate started off with a list of microbiome disruptors, and had us stand up if we had experienced any of these microbiome insults:

  • Smoking
  • Excessive alcohol intake
  • Antibiotics
  • Oral contraceptive pill
  • Proton pump inhibitors (taken for reflux or indigestion)
  • Caesarean births (shown to increase risk of allergies, asthma and obesity)

Unsurprisingly everyone in the room was standing. So as a modern human – every one of us has a damaged microbiome.

Microbial implanting starts within minutes of birth. As a baby comes through the birth canal it is covered in it’s mothers bacteria, if it comes into the world via a C-section – it is covered instead with skin bacteria from the staff handling the baby and other bacteria from the hospital environment.

Breast milk provides B infantis, which helps the intestinal lining and the immune system programme correctly. It also provides oligosaccharides – indigestible carbohydrates which is food that nourishes the gut bacteria. Gut bacteria also comes through the food we eat – food from the land has bacteria that colonise the gut, processed food is sterile and does not provide these beneficial flora.

By age 3 your microbial community is stabilised.

The gut bacteria of rural African children has larger amounts of bacterioides and lower numbers of firmicutes, likely fed by the large amount of starch vegetables they eat. This is good.

In people with IBS the microbiome differs significantly from those without. IBS is often triggered by a gastrointestinal infection.

The gut bacteria affect your brain and mood – the bacteria in the gut stimulate the vagus nerve. Depression and anxiety may stem from the gut, partly because 95% of your serotonin (your happy hormone) is made in your gut.

Having a healthy gut microbiome is good for your skin – as there is a gut / brain / skin axis, and poor microbiome contributes to acne, rosacea, psoriasis, and eczema.

What happens when you take antibiotics?

After 5 day course it takes 4 weeks for your gut bacteria to return to baseline. However, it can also permanently change it – leading to an increased risk of IBS and being overweight.

Processed food, as well as being sterile has higher levels of omega 6 rich vegetable oils, artificial sweeteners and sugar, which in excess cause intestinal inflammation.

Stress can also cause an increase in pathogenic gut bacteria.

How do you fix this your microbiome?

  • Eat organic food – free of antibiotics, chemicals and hormones that kill healthy bacteria.
  • Eat fermented foods – 34 of 42 trials showed that beneficial effects of lactic acid bacteria in IBS. As well, take probiotic supplements.
  • Eat prebiotic foods rich in starch that nourish bacteria, like cooled potatoes and rice, unripe bananas, acacia fibre, potato starch, asparagus, garlic, artichokes, onions, carrots, tomatoes, leeks and radish.

More on this topic from Kate here:

http://www.theholisticnutritionist.com/digestive-health/is-your-microbiome-making-you-sick-depressed-fat/

Kate Callaghan website and blog: The Holistic Nutritionist

 

Matthew Stewart Osteopath

JFK, Cinderella and the Maasai: Connecting Tissue, Health and Movement

This talk had a very intriguing title which had us all curious

Matthews talk was about fascia – the whitish stringy fibres surrounding muscle that make a continuous tensioned system through the whole body. (Fascia is somehow like Cinderella – ignored yet important)

Mathew gave a fascinating history of the work done by Dr Hans Kraus, who used his system to work with president Kennedy to strengthen his body. Known as JFK’s secret doctor

Mathew had us use our springy tendon fascia system by instructing us all to bounce on the balls of our feet, landing softly and bending at the knees and then springing up again. Bouncing like the Maasai everyday will strengthen your fascia, however it takes 6 – 24 months to strengthen. The trick is to be consistent and do this every second day. There is a 30% fibre turnover in 6 months and 75% in 2 years.

Does foam rolling loosen fascia? No – but it does move fluid around and it massages nerve endings that are positively affected.

Interesting fact: The Kenyan runners who win more marathons than anyone else do so because of their skinny legs, it’s all in the fascia!

 

More about Matthew Stewart here

Matthew Stewart : North Sydney Osteopathy

Dr Andrew Dickson

When did BMI become the truth?

First – here is a great slide encapsulating what ancestral diet and health is:

BodyMass_AHSNZ_Dickson_3

We place far too much importance on the measure of BMI, for health, performance and aesthetics.

Andrew talked a lot about BMI in relationship to running, as he himself is a larger runner. People don’t have a fear of larger people running – the fear is only of ourselves if we got that way.

We need to focus not on our size or weight, but on functionality and social utility of our bodies.

Andrew speaks of marathon runners who have high BMI and gave us his personal example of running a half marathon of 1 hour 35 minutes with a weight of over 90kg and a BMI that classifies him as obese. Interesting write-up here: ‘Big’ runner seeks Clydesdale category

Take home: Size =/= health. Focus on a healthy body, and train for functionality.

And a complete write-up of Dr Andrew Dickson’s talk is here: My Recent Presentation at the AHSNZ Conference Wanaka October 2014

 

Jamie Scott, Health researcher, AHSNZ President

What is the best type of training for endurance racing?

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Elite athletes spend 75 – 90 % of training at low intensity, and 10 – 25% above VT2

On the other hand amateur athletes spend a lot of time training at high intensity:  Jamie gave the example that many amateur cyclists tend to treat every training session like a race, and go too fast. They should in fact cut out anaerobic threshold training.

The different training levels: VT1 – just starting to puff. VT2 – breathing increased – almost out of breath.

The perception is that elite train at high intensity, however that is not the case – most training is done at lactate threshold – 75 – 90% is done at a low level, with training to gain technical mastery.

Only a sparing amount of training done at very high intensity.

What about fuel for training?

A glycogen replete state is still the golden standard for best performance.

Train your body to use fat more efficiently; becoming  fat adapted can be done through fasted training, a low carb diet or twice daily training – all these mean you train in a lower glycogen state, and further decrease glycogen stores. In effect they put cellular batteries in the red zone which upregulates cellular signalling pathways inside the cell. This creates more machinery inside the cell to make it more efficient. On the other hand , if you carb load before you train this blunts cellular signalling. It is best to train in a low energy state. This will ‘teach’ your cells what to do when they run out of fuel – typically 2 -3 hours into an event.

Strength training is also important for endurance athletes as it improves economy, it gives increased power, it increases type II muscle fibres – this allows you to sprint within a race. It also reduces the risk of injury, and develops flexibility. Runners often prioritize stretching over strengthening, this is a mistake.

More on Jamie Scott here: AHSNZ profile

Previous similar talk by Jamie: High Performance Evolutionary Fitness – Using EvoBio to Optimize Training for Endurance (AHS12)

We finished the day off on the lakeside with a movement workshop and freeze tag:

More Conference Pictures here: AHSNZ Facebook

Future AHSNZ Conferences

The Next AHSNZ Conference in March 2015 will be held in Wellington Early 2015: Keep an eye out here for further details

Next year’s International Conference will be held in October in Queenstown – here is the venue, wherever you are in the world – use this as an opportunity to have a trip of a lifetime down-under. Watch this link for more: Ancestral Health Society of New Zealand

Heritage Queenstown on the shores of Lake Wakatipu

 

 

 

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Nutrition stuff I find interesting with a Paleo Zone flavour by New Zealand nutritionist Julianne Taylor

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