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The 80-10-10 Lifestyle – No Math, No Notes It’s That Simple
Kevin: Let’s start with this. We’ll get right into that. 80/10/10 is different than most people have heard unless it has been introduced raw by you.
Dr. Graham:: No question. No question. Many people do not know what 80/10/10 is.
Kevin: Explain it.
Dr. Graham:: 80/10/10 is very simple. In fact, I just got back to work last night. 80/10/10 is very simple to define. First of all, it is a calorie dense food, only three foods provide us with calories or three nutrients that provide us with calories – protein, fat and carbohydrates. Although some advertisers want you to believe that alcohol is not part of the carbohydrate group, they can tell you that their beer is carbohydrate-free. This is not true. Alcohol is a type of carbohydrate. In any case, there are only proteins, fats and carbohydrates. Sports scientists, health scientists, the longest-running study of human health, the largest study of human health, both of these and of thousands of others have led us to some understanding of how much protein, how much fat, and how. a lot of carbohydrates are created to thrive.
As humans, we can survive anything. We can survive for a long time in prison on bread and water, but it does not evolve. If we want to spread in full, for example, if you are not healthy, we plan to put all the life cards for you. If you’re really good and competitive, plan to lay out all the lifestyle cards for yourself, including food. If we are trying to achieve the best, science has already told us why and where it happens in terms of protein, how much fat, how much carbohydrate.
What they came up with is that you need three to nine percent of your calories from protein. If we have less than three percent, we may find a problem in the end, but there is no food that offers less than three percent, or no whole food that offers less than that. Sure, rock candy doesn’t contain protein, or olive oil doesn’t contain protein, but whole foods don’t. Nothing grows or lives less than four percent, I don’t believe, considering its total calories. Three to nine are vulnerable. In fact, most fruits fall between four and nine although a few go ten, eleven, twelve and most vegetables are in the the lower youth to young adulthood, although fewer.
They also advise us that too much protein is the same if there is no problem with a lack of protein. Along with understanding, which is one of the biggest, one of the biggest misunderstandings in nutrition is that more is better. Many times we fall for it even though we pat ourselves on the back for getting it. We still fall into the misunderstanding that more is better. We know that more sunlight is not better, you can get too much, and sunlight is a nutrient. Then we go right back and go, “Ah, more vitamin A is better.” Or, “The more Omega 3, the better,” and that’s not the case.
An optimal diet is defined as eating foods whose nutrient content is equal to our nutrient needs. These are easily digestible foods. These are the foods that most appeal to our mind, our emotions, our ethics and they are the foods that consistently provide us with the highest levels of health and nutrition,a So, three to nine percent in terms of protein is the Framingham study, the China study, the McDougal, the Ornish, the Howell, all the reliable, and almost the unreliable all, say people in the world of food, three to nine percent of the word. protein intake.
It’s interesting when they study fat intake, they made the same conclusion, for different reasons, but the same conclusion. They found that when fat intake exceeded three to nine percent of calories, health worsened. It differs from person to person depending on their genetics and their lifestyle strengths and weaknesses but when more than ten percent of calories from fat are predictable the decline in health always comes together. . For some people we will see that the development of heart disease, some people as candida, some people chronic fatigue. Some people are diabetic, some people have cancer, some people are just digestive diseases but these are the big six and everyone according to modern medicine has at least three or four. Modern medicine says that 97% of Americans have heart disease but only two thirds die of heart disease because the other third die of cancer. They say that more than 90% of Americans get cancer but only one third die of cancer because the others die of heart disease first. In addition, almost half of America today has diabetes or pre-diabetes and to make it 100% by 2050, all we have to do is do what we do and Every American will have diabetes. . These are statistics that are somewhat alarming when we know that in the typical American diet, we consume 40% of our calories from fat against the recommended 10%.
Sports scientists tell us more information I think. They make it clear that when your body fat exceeds 10%, your ability to absorb, transport and deliver oxygen to your cells – absorb, transport and deliver – decreases. So, if you have emphysema, you can’t get it either if you eat more than 10% of your calories from fat. If you have cancer, you can’t carry oxygen to the tissues you need and also if you reduce the amount of tissue. If you’re trying to be athletic, you can’t get enough oxygen to your muscles if you’re consuming more than 10% fat. Again the numbers are the same and the authorities have issued the same numbers. They recommend three to nine percent of calories from fat as a proportion of total calories for the day.
What’s great is if we take the different fruits and vegetables, mix them in a bag and take five or ten, throw them in a blender and do a nutritional assay, you’ll get three to nine percent. calories from fat. It’s almost like, we’ve defined a specific type of food by calories – nutritional value. Many people do micronutrient diets. They worry about every little thing. It’s the tail that wags the dog, they don’t care about macronutrients – protein, fat and carbohydrates. It turns out that if you get your macronutrient ratios right, all of your micronutrient ratios will come through on a raw vegan diet. On a vegan diet you will still experience some problems. It is good for heart disease but not so good for other conditions. So cooked vegan food doesn’t hold a candle to raw vegan food in so many ways that we won’t even begin here.
When the human eye determines the protein intake from three to nine for fat and three to nine for protein, we have only one option for carbohydrate intake. we. That is, it must be more than 80. That’s why 80/10/10, the idea that we look for nutritious foods that contain carbohydrates make up at least 80% of your calories on average, and proteins and fats make up 10% maximum. We are not trying to add numbers, we are using numbers; we really don’t want to hit them. I want to be above 80, below 10, below 10. Those are the red lines.
Kevin: Right and with 80/10/10 it’s not like taking notes and making sure to get 80/10/10 every day.
Dr. Graham:: You don’t need to take notes. I’ve done all the math.
Dr. Graham:: Math comes out to meet science, very cool. Eating fruits and vegetables is a must but this is where the misconceptions come in because most people see me eating more fruits than they do. They put the focus on the fruit and they say, “Oh that’s a fruitarian approach.” It’s not, it’s a frugal approach. Fruit dominates my diet in terms of calorie consumption. Vegetables dominate my diet in terms of volume but we
do not measure by the quantity of our food. This is not a realistic method. The average man consumes a million calories a year. He doesn’t need to do math at all. The average American eats a million calories a year without ever doing the math. We eat only according to our hunger and requirements and fulfill the need of satiety. If you’re off by half a percent, it’s going up or down every year. The average number of millions for men and women was about 750,000 without ever doing the math. You don’t have to do anything, you don’t have to know anything. In general, you should know that if you are not eating fruits and vegetables, you are doing so for reasons other than nutrition and health.
There are many other reasons to eat, I know that. I like to eat for food and health as the main reason and then all the other reasons that go along with that, so instead of going against that, I say, “Okay, I’m going to party tonight.” and so I’m going. order Domino’s Pizza.” I said, “I’m going to have a party tonight, we’re going to eat cassava.” In other words, I will eat the foods I love that love me as much as I love them. And it’s a matter of developing an attitude like any change, like being aware or getting enough sleep or having emotional stability or having a good attitude. Growing up takes some practice but then you become who you are. So eating healthy for me is effortless. It’s easier than being sick. I find it very difficult to do this because it is not good or bad, good or bad, but everything we do always has consequences. It became so easy, 80/10/10 became so easy when I realized if there was a label I might not have to eat it. If it’s in a bottle, bag, can or box, it’s not real food to me. I am looking for organic whole plants, fresh, cooked, raw.
Kevin: It’s very simple.
Dr. Graham:: Very simple and easy to say. You eat all the fruits you prepare and follow them with all the vegetables you like.
Kevin: It’s as simple as that.
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