 was when they stumbled across a beehive. Now that wasn't every day, okay? And honey was protected by bees. So you couldn't get it every day. But humans would go at great risks to get that. So essentially, this was the only time in the Paleolithic environment where we really had huge amounts. And even if we ate fruit, it would look more like that rather than bang, okay? So there's a different effect on blood sugar. So we've woken up in the morning, let's say this is 6.30, we've had that high refined cereal, which has elevated our blood sugar. We get in our car, we're not exactly being chased by a hungry lion to burn this off, yeah? It just sits there in our body. So obviously our muscles, the glycogen stores in our muscle, the glucose in our liver, we don't need extra glucose, yeah? We're not being chased by the hungry tiger. So essentially we will be more prominent to store that as body fat, okay? Simple as that. So essentially to lose body fat, you really do need to manage your blood sugar, okay? How do you manage blood sugar? Well, you guessed that you managed the amount of refined carbohydrates you eat. So cut out all the white stuff, in other words, yeah? White bread, grains, all that other stuff. Okay, I haven't covered all these points. So a really easy way to do it, and I guess a quote unquote meal plan is with each meal, you wanna pick a protein. Now, how do I define protein? Protein, I think quality protein. And by the way, some people get a misinterpret when I talk about things like this. I'm not an advocate of factory farming or anything like that. I'm also definitely not a vegan, but I do encourage you all to go out and source the meat as high quality as you can afford. Okay, so if you can afford the organic meats and the better cuts like kangaroo meat and all these other things, because kangaroo is obviously game, game is fantastic for you. If you can afford free-range eggs, if you can afford free-range chicken, I absolutely encourage you to go do that, okay? But essentially you wanna pick a protein, a quality protein source, okay? A quality protein source is not a protein shake. It's not a food product. It is essentially something that was hunted or fished. You all got it? The other caveat is I'll make is on fish. So if you are gonna get fish, one thing I would strongly recommend that you all do is buy fish from Australia and also buy smaller fish so you don't buy things like tuna, you don't buy things like shark or swordfish. The reason why, does anyone know the reason why I make those recommendations? Do you wanna yell it out? Mercury, exactly right. Mercury is the reason. So to avoid a heavy metal toxicity issue, I mean, it won't kill you if you have it, say once a week or twice a week, but if you're having it every single day, which is what young guys do, I see it a lot of times because it's cheap, it's easy. They eat a whole lot of tuna to get bigger. Well, you also, and I can tell you firsthand, I've had my mercury tested and all that back in the day. I was every single day, tuna, tuna, tuna, tuna. My mercury, I've done a few detoxes. It's lower than what it was, but it's still there. So to avoid going through a whole detoxification phase later in life, don't eat as much tuna and don't eat as much shark, especially things like whale, which the Japanese love, definitely don't eat any whale ever. You don't need to eat that. It's also bad for the environment. Pick a green, pretty basic. So you've got your protein, you've got your greens. Let's just say, one thing that I recommend to make it easy on you guys to eat more vegetables is frozen greens. You can just go to your Coles, Safeway, wherever your supermarket is and buy a whole bunch of frozen green vegetables. Don't make for one meal. Because if you make for one meal, you're gonna be constantly making meals. If you wanna eat more and put on some lean mass. So essentially get all your frozen veggies, put in a big pot, put some hot water in it, boil them up and keep them in the fridge. And the best Tupperware that you can get isn't actually Tupperware. It's things like ceramic pots or glass. If you can get glass, that type of thing. So you avoid the plasticity crossover when you're boiling things. Because obviously, if you've got hot vegetables and you put it in a plastic container, the plastic can leach onto the vegetables, yeah? So to avoid any, again, toxicity issues, like BPA. BPA is a bisphenol A, is a compound that's found in almost plastics, that can transfer over to the food. You wanna avoid that. It's actually an estrogen, by nature. It's what you call a zynoestrogen, or an estrogen mimicking compound. So you don't wanna lower your testosterone, guys. Yeah, you wanna keep that high. So you pick a green. Then it's about managing your carbs and fats. So a lot of people, saturated fat, for example, has a lot of bad rap. Everyone, you talk about saturated fat, oh, you wanna avoid fat, you don't have any fat. That's not entirely true. If you can get really high quality fats, like avocado, coconut oil, organic butter, that's one thing that's very important to buy organic. A high quality olive oil, these things are very, very nourishing. And by the way, you're not gonna, and that's the other thing with West Native Price, who I was talking about before, he called, he actually looked at every tribe, and he found that the ones that had the highest, he got the butter, he analyzed the butter, and the ones that had the highest nutritional content in the butter were often the healthier cultures, okay? So butter has been around for centuries. It is a super food. Don't be scared of butter, you know, cooking with it. I'm not saying, you know, get teaspoons and shove it in your mouth, yeah? But you can cook with butter, okay? Coconut oil is also very healing. You know, you wanna mix and match depending on what you're cooking with, yeah? If you're cooking, let's say, minced meat, you might use coconut oil. If you're cooking fish, olive oil might suit that dish better. But don't be scared of your fats. The fats that you do wanna 100% avoid and get rid of, if you go home to your mom's house, go to your dad's house, even at your home, girlfriend's, whoever it is. If you see margarine or canola oil, just chuck it in the bin, yeah? That's the best place for it. They're the poisonous fats. Especially when I do a lot of body fat testing, I do a lot of body fat testing. Actually, I do biosignature testing. When I do that, I can always tell the people who have a high amount of canola oil in their diet because their fat is a lot harder, okay? So you definitely wanna reduce those, oh, not reduce, cut them out all entirely. Get the proper fats in your diet. They're very, very healing, very, very important. Now, I was talking before to someone about a ketosis diet. Essentially, there are two main type of, I guess, genotypes, if you will. There's what you would call a carb type. Actually, I'll write it here on a different page. There's a carb type, a fat type, or another way to say it, a carb type would be a slow oxidizer, and a fat type would be a fast oxidizer. So essentially, all that means is, are you better suited to a slightly higher carb diet or are you better suited to a protein and fat diet, yeah? General recommendation, if you're wanting to put on weight, you're gonna need to eat a mixture of both. If you're wanting to lose weight, do lower your carbs a little bit, but the carbs that you absolutely wanna, including your diet, are fibrous carbs, which are, again, your green vegetables, yeah? I mean, in nutrition, everything is debatable, everything, except for one thing, eat green vegetables, but even then, that's debatable, yeah? So you wanna make sure you're eating plenty of vegetables, regardless of whether you're a carb type or fat type. The carbs generally that I recommend people to eat, again, this is depending on how much carbs they can tolerate. If someone was wanting to lose weight, pretty much for the first two weeks, I would suggest they stick to sweet potato and pumpkin until they're happy with how much body fat they've actually lost, yeah? So lots of protein, lots of vegetables, sweet potato, pumpkin. As they get leaner, they might use things like rice, quinoa, and be a little bit more fancy with their carbs. Fats again, very basic. In, hunted, fish, gathered, and plucked. If ever in doubt, just remember, hunted, fish, gathered, and plucked. I always, just one thing that I do with my, the guys who I get ready for shows and that type of thing, as someone gets leaner, let's say they're 6% body fat, I increase their carbs. I wanna know how much carbs they can get away with. So again, it's not about dropping all carbs entirely. If you're wanting to put on weight, if you don't think you're big enough yet, obviously have your rice, sweet potato, pumpkin, plenty of protein, again. But even for the guys who wanna put on weight, that's not a license to eat shit. Because sugar eventually will make you insulin resistant, which is a bad thing. You wanna be insulin sensitive. And portions, which is often a question I get. I used to give, this is what you should do. And for some people who I don't want to think, so people who paid me, I need to get a result in 12 weeks, let's say it's a competitor, I'll give that. But for you guys, eat enough. If you're hungry, eat. Don't be anal and measure your food and all that type of thing. Eat enough protein so you're not hungry. Or you can go two to three hours or even four hours without having to binge on something or being so hungry that you need something to eat. Just to check in with everyone so far, are there any questions before I move on? If you wanna get a mic. Sorry, you mentioned genotypes and that triggered some biochemistry that I did at uni. Slow oxidizer, fast oxidizer. There's two genotypes. What's the dominance relationship there? Dominance? Okay, it doesn't matter. Do you use genotype? Well, as I said, for lack of a better word, genotype, I just meant more generally, two types of, I guess, diets, essentially that people would eat, okay? Someone who tolerates carbs better and someone who doesn't tolerate carbs better. So in the case of that, again, remember the example I gave was the Maori. The Maori wouldn't tolerate carbs as well and that's something that I've seen in doing body fat tests. They don't tolerate carbs as well to get their optimal body fat composition, okay? Whereas someone who, let's say from Swedish backgrounds, they will tolerate carbs a lot better, okay? I'm using that as an example, okay? So when I say genotypes, it's just the differences in people and even in races, you'll see differences in people. So I use that as a broader term, if that makes sense. But can there be someone that's like a medium oxidizer? Okay, everything in physiology, great question. Everything in physiology is based on a continuum, yeah? So you're gonna have the extreme, you're gonna have extremes on both sides and then you're gonna have the in between. So that's why for most people in the room, this is why I recommend is they get, if there's body fat that needs to be lost, they lose the body fat, they get to a healthy weight and then bring in the other carbs and the other foods because then they're gonna say, oh geez, eating bread every day makes me fat.