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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 to that right away. 80/10/10 is different from a lot of what people have heard of if they haven’t been introduced to raw through you.

Dr. Graham:: No question. No question. Many people have a misunderstanding of what 80/10/10 is.

Kevin: Explain it.

Dr. Graham:: 80/10/10 is incredibly simple. In fact, I was still working on it last night. 80/10/10 is incredibly simple to describe. First of all, it is a calorie-nutrient intake, there are only three foods that provide us with calories or three nutrients that provide us with calories – proteins, fats and carbohydrates. Although there are advertisers who would have you believe that alcohol is not part of the carb group, so they may tell you that their beer is carb free. It’s not true. Alcohol is a type of carbohydrate. Anyway, there are only proteins, lipids and carbohydrates. Sports scientists, health scientists, the longest human health study ever, the largest human health study ever, these two and literally thousands more have continually guided us to certain understandings about how much protein, how much fat, and how many carbs we’re designed to thrive on.

As humans, we can survive on almost anything. You can survive long enough in a bread and water dungeon, but it’s not thriving. If we want to hit the maximum, for example if you are not well, you are looking to stack all the lifestyle cards in your favor. If you’re really good and competitive, you’re looking to stack all the lifestyle cards in your favor, including the nutrition ones. If we’re trying to hit our absolute best, science has already told us why and where it will happen in terms of the amount of protein, fat, carbs.

What they found is that we need 3-9% of our calories from protein. That if we go below three percent, we’re probably going to have problems, but there are no foods that offer less than three percent, or there are no whole foods that offer less that. Granted, rock sugar offers no protein, or olive oil offers no protein, but there are no whole foods. Nothing that grows or lives that goes below four percent, I don’t believe, in terms of its total caloric value. Three to nine is easy to hit. In fact, most fruits are between four and nine, although a few reach ten, eleven, twelve and most vegetables are between the low and mid-teens, although a few are more students.

They also suggest to us that too much protein is just as, if not more, of a problem than not enough protein. Along with understanding, which is one of the most important, one of the great misunderstandings in nutrition is that more is better. We fall in love again and again and again and again even after congratulating ourselves on getting it. We always fall into the misconception that more is better. We know that more sun is not better, you can have too much and that sunlight is a nutrient. Then we go back and say, “Ah, more vitamin A is better.” Or “More omega 3 is better”, and it’s not.

Optimal nutrition defined as the consumption of foods whose nutrient content best matches our nutrient needs. These are the easiest foods to digest. These are the foods that most appeal to our senses, our emotions, our ethics and they are the foods that consistently provide us with ideal levels of health and nutrition, foods whose nutrient content most mimics our needs. in nutrients. So three to nine percent in terms of protein is what the Framingham study, the Chinese study, McDougal, Ornish, Howell, all of the credible and almost all of the non-credible, say in the nutrition world , three to nine percent in terms of our protein intake.

Interestingly, when they study fat intake, they come to similar conclusions, for different reasons, but similar conclusions. They found that when fat intake exceeds three to nine percent of calories, the predictable decline in health ensues. It will be different for different people based on their genetic background and lifestyle strengths and weaknesses, but when you exceed ten percent of calories from fat, a predictable decline in health is invariably accompanied. For some people we will see this as the development of heart disease, some people as candida, some people as chronic fatigue. Some people it’s diabetes, some people it’s cancer, some people it’s just digestive issues but those are basically the big six and everyone according to modern medicine has at least three or four. Modern medicine says that 97% of America has heart disease, but only two-thirds die of heart disease because the other third dies of cancer. They say over 90% of Americans have cancer, but only a third die of cancer because the rest die of heart disease first. That on top of that, that currently almost half of America has diabetes or pre-diabetic tendencies and for it to reach 100% by 2050, all we have to do is continue to do what we do and all Americans will have diabetes. These are somewhat frightening statistics when you consider that in the standard American diet, we consume 40% of our calories from fat with the 10% recommendations.

Sports scientists give us a bit more revealing information, I think. They explain very clearly that when your fat intake exceeds 10%, your ability to absorb, transport and deliver oxygen to your cells decreases – absorption, transport and distribution. So if you have emphysema, you may not absorb as well if you eat more than 10% of your calories from fat. If you have cancer, you cannot transport oxygen to needed tissues as well as if you reduce fat intake. If you’re trying to be athletic, you can’t deliver oxygen to your muscles if your fat burn is over 10%. Again, the numbers are identical and the authorities found the same numbers. They recommend three to nine percent of calories from fat as a ratio of your total calorie intake for the day.

The wonderful thing is that if we take all the different fruits and vegetables, mix them in a bag and extract five or ten of them, throw them in a blender and do a nutritional test, you will get three to nine percent calories from fat. It’s almost as if it were, we define the species-specific diet by its caloric – nutrient intake. Many people do micronutrient nutrition. They worry about every little individual thing. It’s the dog’s tail wagging, they don’t pay attention to macronutrients – proteins, fats and carbohydrates. It turns out that if you get your macronutrient ratio correct, all other micronutrient ratios will fall into place on a raw vegan diet. With a vegan diet, you will always encounter some problems. It’s great for heart disease, but not so great for other conditions. So the cooked vegan diet doesn’t hold a candle to the raw vegan diet in a wide variety of ways that we won’t even touch on here.

By the time we set the human parameters for protein intake at three to nine for fat and three to nine for protein, we are left with only one option for carbohydrate intake. That is to say, it must be above 80. This is how 80/10/10 was born, it is the idea that we are looking for a calorie-nutrient ration where the carbohydrates represent at least 80 % of your calories on average, and protein and fat are a maximum of 10% each. It’s not a number we’re trying to reach, it’s numbers we use; we don’t want to actually hit them. I want to be above 80, below 10, below 10. Those are the red lines.

Kevin: It’s true and with 80/10/10 it’s not like taking notes and making sure you hit 80/10/10 every day.

Dr. Graham:: You don’t have to take notes. I did all the calculations.

Kevin: Yeah.

Dr. Graham:: Maths comes out to meet science, it’s pretty cool. All you have to do is eat fruits and vegetables, but that’s where the misconception comes in, because most people see me eating more fruits than they do. They emphasize the fruit and say, “Oh, that’s a fruit approach. It’s not, it’s a frugal approach. Fruit dominates my diet in terms of calorie consumption. Vegetables predominate in my diet in terms of volume, but we

does not measure our food intake in terms of volume. This is not a realistic way. The average guy eats a million calories a year. He never has to do any calculations. The average American eats a million calories a year without ever doing the math. We simply eat according to our hunger and our needs and simply satisfy this need for satiety. If you’re half a percent behind, you’re noticeably gaining or losing weight each year. We have reached this million for men and women, around 750,000 on average, without ever doing any calculations. You have nothing to do, you have nothing to understand. Basically, you should know that if you don’t eat fruits and vegetables, you do so for reasons other than nutrition and health.

There are many other reasons to eat, I admit. I like to eat for nutrition and health as the predominant reasons, and then for all the other reasons that go along the same lines, so rather than being incongruous and saying, “Well, I’m going to have a party tonight and so I’m going to order Domino’s Pizza.” I’m going to say, “I’m going to have a party tonight, we’re going to eat mangoes.” Or in other words, I will eat the foods that I love and that love me as much as I love them. And it’s just a matter of developing a mindset like any change, like getting fit or getting enough sleep or having emotional balance or having a positive mental attitude. It takes a little practice to grow, but then it becomes who you are. So eating healthy for me is effortless. It’s much easier than being sick. I find it really hard to do, but it’s not about right or wrong, right or wrong, but there are always consequences to everything we do. It got so easy, 80/10/10 got so easy when I just realized that if there’s a label on it, I probably don’t need to eat it. If it comes in a bottle, bag, can, or box, it’s not really food to me. They are whole organic plants, fresh, ripe, raw, that’s what I’m looking for.

Kevin: It’s quite simple.

Dr. Graham:: It’s really simple and easy to describe. You eat all the fruits you like and follow with all the vegetables you want.

Kevin: As simple as that.

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