primal tools for the modern human
February 2014
In This Issue
Optimal Frame
Structure lean fuel
Nutrition Fact
Quick Links
Optimal Frame
  Weight Loss 

In looking at the chart below, you will notice three words that are missing. Coincidentally, the three most popular, common, and recommended words in the weight loss industry:

Diet, Calories, and Cardio.  

They are nowhere to be found!


Here's the reasons those words have been eliminated:

Diet is defined as: the kinds of food that a person or animal habitually eats.

But has morphed into: a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

Huge problem! Habitual, changed to: restrict to lose weight. In layman's terms, the proper definition, broken down is simply: Eat what you're supposed to eat


Calories. The weight loss and diet industry love them because, well, if they didn't have calories to count, suggest, control, and restrict, they would be out of business. Counting calories does not work folks. Over 90% of people who go on a diet gain it back. 200 calories of pasta and 200 calories of wild salmon have completely different effects on the body.


Cardio. Somewhere along the line exercise got divorced into Cardio & Weights. All exercise is cardio and all exercise is resistance training. It is the intensity of the exercise that must be varied. The bike and elliptical are just as much 'weight training' as squats and crunches are 'cardio.'


Optimal Frame NOT Weight.

Best or most favorable is how Optimal is defined. In the fitness industry we like to say, it's the right amount of muscle and minimal stored fat, or Lean. Every person has an optimal frame based on their skeleton: height, lengths of bones, etc. Genetics do play a role, but less than 5%. Just because your father or grandfather is a little on the heavy side does not mean you are destined to a life sentence of 42" waist jeans. It is lifestyle choices that either allow you to obtain your optimal frame or not.

Another common misconception is that weight loss is all about losing fat. It's not that simple folks, and you've been misled. In fact, many times, and more importantly, excess weight is being caused by systemic inflammation from eating the wrong foods day in and day out. That's right, swollen tissue and water retention. Think about the guy next door who looks like he's smuggling a beach ball under his shirt. Is that fat? Maybe a bit. But it's really swollen intestines, 27 feet of tubing, which is swollen and bloated.


Taking in grains on a daily basis damages your digestive process allowing unwanted material into circulation creating a host of bad conditions that disrupt natural metabolic processes. The body's responses are many, ranging from water retention to acne to a host of autoimmune diseases. But of importance in this post, is your ability to use and metabolize fat and say no to bloating-inducing foods in order to obtain the optimal frame. So, even though it says 'Low Fat' on that label, that food could be altering metabolic processes so it gets converted to and stored as fat. Clients of mine who do give up all grains and refined sugars start to deflate within days. No joke.

The other side of the coin shows that even though the number on the scale isn't moving or is perhaps going up a bit, is that muscle weighs more than fat; three times as much in the same amount of space. It's the body reshaping that counts. It's the amount of fat you're burning that counts, not weight. Chuck that scale out!


How do I Measure Progress then Bill?

Sure, people need incentive, marked progress, and goals achieved to see what they are doing is working. I get that. But beyond all of the fancy metabolic testing, scales, caloric expenditure do-dads, and fat reading methods, measuring progress toward the Optimal Frame simply comes from how clothes are fitting, how consistent you are with exercise and eating habitually, and if the swelling in tissue is going down. Our society has been conditioned to want (need) immediate results and numbers to substantiate success, but when it comes to the body, it is learning and patience that rule. Daily persecution about the number on a scale has done so much harm to so many people. Change is not reflected daily on that number and is certainly not a reflection of how efficiently you're burning fat or decreasing systemic inflammation. Look in the mirror, feel good about what you're doing, stick to eating habitually, be patient, and enjoy the ride. You will know when you are achieving your optimal frame: you see it and you feel it.
This is one of my 13 my priorities which is so important in tying the previous article together. Along with Dedication and Consistency, Patience creates a positive environment through which effective exercise, appropriate eating habits, and acquiring the right information can metastasize results. Resetting the body to function as an efficient machine takes time. Hurried, hasty, and aggressive programs usually yield one of three things: Burnout, Temporary Results, or Injury.


I don't think it's fair to say that most people lack patience with everything, ("He's such an impatient person!"), it's just that when it comes to the body, and taking care of it, there is so much misinformation providing confusion instead of results. After being promised fast-simple-easy gains, then to invest hard time, sweat, and often money, and to be left with only marginal results is disappointing. It is confusion and disappointment that cause people's patience to wear thin.

On the other side of the coin, even if armed with the right information and tactics, it still takes time to realize the body you want.  Learning how to employ patience effectively and realizing just how important a factor 'keeping the boat level' is will definitely help you gain the upper hand on results and enjoy the journey.

Here's a surprise: cereal  grains are technically seeds, and most nuts are too. Even beans are seeds. But the little edible wonders this article refers to are the smallest, and tasty edible kind. According to Paolo Sabelli and BrianLarkins the combination of edible seeds, (grains, legumes, and nuts), make up the majority of the human diet.  They all contain a generous amount of protein, carbs, mostly coming in the form of fiber, and of course fat, mostly of the Omega 6 variety. Popular ones include sunflower, flax, pumpkin, hemp, sesame, and the new and popular chia. And, as with nuts, they are popular as oils, and as with nuts, you really shouldn't cook with them due to their low smoke point which can create an oxidative and rancid party in your bloodstream. I prefer to pour the oil over a salad or use as the base of a healthy salad dressing.


*REMEMBER: Seeds, like nuts, are snacks, not staples. A handful is nice, a cup, not so nice. Lets take a look at the more popular varieties.

Read The Whole Article 

Structure Protein, the perfect addition
to your morning shake.

A Better Protein Powder Created By Me

Curb Hunger ~ Eliminate Cravings ~ Lose Weight

Nutrition Fact

Caffeine...Good or Bad? 

As American as apple pie, a morning cup 'o joe is a ritual for many people. Used mainly to reduce fatigue and restore alertness, coffee is enjoyed by millions of people around the world. In addition, tea, chocolate, soft drinks, and other caffeinated beverages, and even some pharmaceuticals or decongestants contain caffeine; making it the most widely used psychoactive substance in the world. Yup, you read that right, caffeine is indeed classified as a psychoactive stimulant, "a chemical substance that crosses the blood-brain barrier and acts primarily upon the central nervous system where it affects brain function, resulting in alterations in perception, mood, consciousness, cognition, and behavior." (1) 


You HAVE to read the rest of this! 

See you next month
...thanks for reading
...spread the word 
...forward to friends happy & stay healthy
 -Bill The Urban Caveman