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The 80-10-10 Lifestyle – No Math, No Notes It’s That Simple
Kevin: Let’s just start with this. We’ll get to that right away. 80/10/10 is different from many of what people have heard of if they have not been introduced to raw by 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. Actually, I was working on this again last night. 80/10/10 is amazingly simple to describe. First of all, it is a calorie diet, there are only three foods that provide us with calories or three nutrients that provide us with calories – protein, fat and carbohydrates. Although there are advertisers who want you to believe that alcohol is not part of the carbohydrate group and so they can tell you that their beer has no carbohydrates. That is not true. Alcohol is a type of carbohydrate. In any case, there are only proteins, fats and carbohydrates. The sports scientists, the health scientists, the longest study ever done on human health, the largest study ever done on human health, those two and literally thousands of others have continually led us to certain concepts about how much protein, how much fat and how many carbs we are designed to thrive on.
As humans, we can survive on almost anything. We can survive quite a long time in a dungeon on bread and water, but it does not thrive. When we want to strike at our very best, for example when you are not well, you are looking to stack all the lifestyle cards in your favor. When you’re really good and competitive, you look to stack all the lifestyle cards in your favor, including those of nutrition. If we’re trying to reach our absolute best, science has already told us why and where that’s going to happen in terms of how much protein, how much fat, how much carbs.
What they came up with is that we need between three to nine percent of our calories from protein. So if we go below three percent, we’re probably going to end up in trouble, but there are no foods that offer less than three percent, or there are no whole foods that offer less than that. Sure rock candy does not provide protein, or olive oil does not provide 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 beat. In fact, most fruits fall between four and nine, although a few after ten, eleven, twelve and most vegetables are in the low teens to mid teens, although a few are higher.
They also suggest to us that too much protein is as much or no more of a problem than not enough protein. With the concept, which is one of the big ones, one of the big misunderstandings in nutrition is that more is better. We fall over it and over and over and over, even after patting ourselves on the back for getting it. We still fall for the misconception that more is better. We know that more sunlight is not better, you can get too much, and that sunlight is a nutrient. Then we go right back and go, “Ah, more vitamin A that’s better.” Or, “More Omega 3, that’s better,” and it’s not the case.
Optimal nutrition defined as the consumption of foods whose nutritional content closely mimics our nutritional needs. These are the foods that are easiest to digest. Those are the foods that are most appealing to our senses, to our emotions, to our ethics and those are the foods that always provide us with the ideal levels of health and nutrition, foods whose nutritional content most closely mimics our nutritional needs . So three to nine percent in terms of protein is what Framingham study, China study, McDougal, Ornish, Howell, all the credible, and almost all non-credible, people in the world of nutrition say, three to nine percent in terms of our protein intake.
Interestingly when they study fat intake, they have come to similar conclusions, for different reasons, but similar conclusions. They found that when fat intake exceeds three to nine percent of calories, predictable health decline follows. It will be different for different people depending on their genetic background and their strengths and weaknesses in terms of their lifestyle, but if you go more than ten percent of calories from fat, predictable health decline is always accompanied. For some people we will see that as the development of heart disease, some people as candida, some people chronic fatigue. Some people it’s diabetes, some people it’s cancer, some people it’s just digestive disorders but those are basically the big six and according to modern medicine everyone has at least three or four of those. Modern medicine says that 97% of America has 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 have cancer, but only one third die of cancer because the others die of heart disease first. That as well as that, that currently almost half of America has diabetes or pre-diabetic tendency and to reach it at 100% in 2050 we only have to do what we are doing and all Americans will be diabetic. These are statistics that are a little spooky when we know that on the standard American diet we eat 40% of our calories from fat with the recommendations of 10%.
The sports scientists tell us some more telling information I think. They state very clearly that if your fat intake goes above 10% that your ability to absorb, transport and deliver oxygen to your cells goes down – uptake, transport and deliver. 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 the necessary tissues, as if you reduce the fat intake. If youare trying to be athletic, you also cannot supply oxygen to your muscles if your fat intake exceeds 10%. Again, the numbers are identical and the authorities have come up with the same numbers. They recommend three to nine percent of calories from fat as a proportion of your total calorie intake for the day.
Wonderful thing is if we take all the different fruits and vegetables, mix them in a bag and take out every five or ten, throw them in a blender and do a nutritional assay, you will get three to nine percent of it. calories from fat. It’s almost as if we defined the species-specific diet by its caloric – nutritional ration. Many people do nutrition through the micro nutrients. They worry about every individual little thing. This is the tail wagging the dog, they don’t pay attention to the macro nutrients – protein, fat and carbohydrates. It turns out that if you get your macro-nutrient ratio correct, all other micro-nutrient ratios will fall into place on a raw vegan diet. On a vegan diet you will still experience 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 we won’t even begin here.
By the time we define human parameters of 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 it should be more than 80. This is how 80/10/10 came about, the idea is that we are looking for a caloric nutritional ration where carbohydrates make up at least 80% of your calories on average, and protein and fat make up a maximum of 10% each. It’s not a number we try to hit, it’s numbers we use; we don’t really want to hit them. I want above 80, below 10, below 10. Those are the red lines.
Kevin: Right and with the 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 math.
Dr. Graham:: The math comes out to meet the science, it’s quite nice. All you have to do is eat fruits and vegetables, but that’s where the misconception comes in, because most people see that I eat more fruits than they do. They put the focus on the fruit and they go, “Oh it’s a fruitarian approach.” It’s not, it’s a frugirous approach. Fruit dominates my diet in terms of caloric consumption. Vegetables dominate my diet in terms of volume, but we
do not measure our food intake in terms of volume. It is not a realistic way. The average man eats a million calories a year. He never has to do any math. The average American eats a million calories a year without ever doing the math. We simply eat according to our hunger and requirements and simply supplement that satiety need. If you are off half of one percent, you will gain or lose weight noticeably every year. We hit that million for guys and ladies on average about 750,000 without ever doing the math. You don’t have to do anything, you don’t have to figure things out. 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 recognize that. I like eating for nutrition and health as my overriding reasons and then all the other reasons in line with that, 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’ll say, “I’m going to a party tonight, we’re going to eat mangoes.” Or in other words, I will eat the foods I love that love me as much as I love them. And that’s just a matter of developing a mindset like any change, like getting fit or getting enough sleep or having an emotional attitude or having a positive mental attitude. It takes a little practice to grow, but then it becomes who you are. So healthy eating for me is effortless. It’s much easier than being sick. I find that really difficult to do, but so it’s not about good or bad, right or wrong, but there are always consequences for everything we do. This became so easy, 80/10/10 became so easy when I just realized if it has a label I probably don’t need to eat it. If it comes in a bottle, bag, can or box, it’s not real food to me. It’s whole, fresh, ripe, raw organic plants that’s what I’m looking for.
Kevin: It is quite simple.
Dr. Graham:: It’s really simple and it’s easy to describe. You eat all the fruit you care for and follow it with all the vegetables you want.
Kevin: Simple as that.
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