WE ARE THE SHT ;)

Ben Smith, media producer and videographer from the Nutritional Therapy Association, came down and interviewed me for some course curriculum. we had such amazing and genuine conversations, we wanted to try to capture some of it on audio.

in this discussion, we talk about all things nutrition, lifestyle, and fitness.

this is a short post on alternatives to dairy. we give our top recommendations. check out the post asssociated with this episode. we have links and resources to everything we discuss including a downloadable "self-testing" handout.

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it is concentrated nutrient density at its best. it's full of fat-soluble nutrients, healthy fats, and other bio-available nutrients. it is healthful and ancestral.

we also believe in going without dairy for some time, just like we'd recommend going without other foods for some time.

• insulinogenic. for some people (not all) dairy can spike blood sugar and keep it there for extended periods of time.
• lactose intolerance. some people may not have the capacity to digest lactose, which means it would be available for other bacteria in our system and would usually create uncomfortable symptoms such as stomach upset, gas, diarrhea, bloating, and maybe even nausea.
• casein and whey sensitivity. these are proteins found in milk that a small percentage of the population may be sensitive to. by small we're talking less than 5% of adults.

1. remove all dairy for at least 2 weeks, ideally 1 month. this will give your body a chance to clean itself out and re-sensitize it to potentially problematic nutrients.
2. then, re-introduce dairy foods individually, with self-awareness paying attention to how you look, feel, and perform immediately after consuming and for a few days after. you can even us self-testing protocols such as The Pulse Test.

you can download our self-testing protocols here.

• butter
• cream for coffee and/or tea
• ice cream?

there is no alternative to cheese. unfortuneately.

most of us use butter religiously for everything. butter is extremely healthful. butter is made from churning cream until the fat coagulates together, which removes most of the lactose and milk proteins. it tends to be the least problematic of all the dairy foods because it is almost nothing but fat. however, there are very small amounts of milk solids which means that someone very sensitive to butter may notice a reaction. to find out for sure, we definitely want to remove butter for 2 to 4 weeks.

1. clarified butter is butter that has been melted, the water evaporated, and the milk solids removed. clarified butter is dairy free.
2. ghee is clarified butter, but with a little flavor. it's been cooked a little longer, and so the milk solids burn and give a flavor, before the milk solids are removed. ghee may also be flavored in traditional ways.

it's difficult to find clarified butter. most options are going to be ghee.

look for grass-fed and organic. our favorite is this brand here. the most cost-effective that we've found on Amazon is this one.

heavy cream is the fat skimmed off of milk before homogenization. it tends to be about 36%+ in milk fat, and low in lactose and milk solids. it is not so low, however, that someone with dairy sensitivity wouldn't react to it.

our top cream alternatives are pristine and pure, with minimal ingredients. the fewer ingredients the better. the more the ingredients, emulsifiers, and stabilizers, even if they are approved, the more we're moving in the wrong direction. we'll give our best recommendations below. as time changes, these recommendations may need to change. just make sure you're always looking for minimal approved ingredients.

• coconut milk is a great option. it is grated coconut with water. it has a high fat content with a large percentage being medium-chain triglycerides, which are easy for the body to digest and use for energy. when looking for coconut milk, look for minimal ingredients. most canned coconut milk will have guar gum or another gum as a thickener, stabilizer, or emulsifier. these gums are fine. all things being equal, however, a product without them would be optimal. popular canned coconut milks would be Thai Kitchen and Native Forest Simple (has no gums).
• coconut cream comes from the fat of coconut milk. this is our top recommendation. we love this product from Aroy-D. the only ingredient is coconut cream. coconut cream is the fat that separates from coconut milk.

• Better Half coconut almond milk creamer. ingredients: almond milk (water, almonds), coconut cream, natural flavors, calcium carbonate, sunflower lecithin, sea salt, potassium citrate, locust bean gum, gellan gum.
• Nut Pods creamer. ingredients: purified water, coconut cream, almonds, acacia gum, dipotassium phosphate, sunflower lecithin, sea salt, gellan gum.
• So Delicious coconut milk coffee creamer. it has sugar!!! which is fine but not optimal! check out our post here. ingredients: coconut milk, dried cane syrup, calcium phosphate, pea protein, xantham gum.

• Coconut Bliss. the real deal with sugar! always check the ingredients! check out all their flavors here.
• Halo Top non-dairy. low in sugar, uses sugar alcohols and stevia. check out all their flavors here.
• So Delicious frozen desserts. low in sugar! check out their flavors here.

this is a great primer on circadian rhythms and what you can do NOW to improve your sleep.

scroll down for recommended reading and resources associated with this episode.

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circadian rhythms on Wikipedia.

National Sleep Foundation.

information on lux fron Wikipedia.

this is a great discussion with an amazing man, an inspiration to so many people in The CrossFit Combine and SHT community, Eugene Hunt, or as we like to call him Gene the Machine.

scroll down for recommended reading and resources associated with this episode.

• subscribe to our podcast on Apple Podcasts | Spotify | Stitcher | Overcast | Google Play

below we have a little write-up, written in Gene's own words :⁠)

I'm a local product of Henderson, Nevada born and raised. Graduated Basic High School in 1972. Yes, I am 65. Graduated twice from UNLV with a BS in Engineering and an MBA. Started work in 1981 at the Nevada Test Site with EG&G (diagnostic field engineer) and now Mission Support and Test Services as a Manager of scientific personnel. Married with four adult kids.

I have been active most of my life. But there were times that this was not so. In my 50's battling a series of injuries including my heart, feet, hands, back, knee and shoulders. The back was damaged hitting a tree skiing. I don't recommend doing that. Operations for ACL replacement, surgeries on feet, hand and my heart.

I'm 6'3" tall and during this time my weight reached 235 lbs. Following heart surgery for Atrial Fibrillation my doctor said I give you one year to bring your high blood pressure under control. That was 6 years ago at age 59.

One day on travel I went to the hotel workout room began walking on a treadmill and doing some weights. I started to reduce caloric intake (small lunches with little carbs) and began working out at home. More walking and weights. Over the course of 18 months, I lost 35 lbs. I thought I was in good shape. Lots of ups and downs throughout that process.

I received a one-month free membership to The CrossFit Combine and after the elements class, I took my first real CrossFit class with the 5 am Guinea Pig Crew. It was something with thrusters - OMG I nearly throw-up. I have been going ever since.

I continued with CrossFit, and eventually ended up coming across the SHT, and finally learned how to eat the right way, in a way that makes sense. CrossFit along with better eating practices (what to eat, when to eat, how to eat), my weight is now under 180lbs.

The daily support and encouragement I get from the Combine coaches (Ryne, Paul, John, and Colby) and the SHT program (Paul), including the constant information and support from programs, seminars, emails, and posts, has given me so much positive physical and mental energy. I'm in the best shape both physically and mentally in my life. I'm in the best health of my life. I want to say thank you and encourage each and everyone to continue your journey for better health. Don't beat yourself up always praise yourself life is not easy its meant to be enjoyed.

• clarity.
• happiness.
• consistent bowel movements, stronger digestion.
• stronger and fitter than ever.
• bloodwork continues to improve.
• blood pressure is better than ever.
• know how to eat.
• know how to do a daily process.

we love Gene the Machine.

• the book Wheat Belly that we recommend many people read.
• The CrossFit Combine.
• the SHT and the SHT membership.
• SHT programs and classes.

how to know if you're doing ok when it comes to REAL FOOD,

and what to expect when you do it right ;)

in this post and podcast we discuss what transitional changes to expect as you embark on your real food journey and make changes to your diet. we also discuss the short-term and long-term beneficial changes to look for.

we also discuss how to know if you're doing ok! many of us are very hard on ourselves and question whether we are doing ok or not. IT'S NORMAL. in this post we give you some guidelines to understand where you are on your journey, and what things you can do to optimize your nutrition.

for details and a downloadable PDF visit https://paulctijerina.com/doing-ok-with-real-food/.

we must balance betweem striving for 100% optimal and being easy on ourselves we are not. there is only feedback, never failure. we must begin again, every time and every day.

how do you know if you're doing ok when it comes to nutrition? here is a spectrum to consider if you're in the SHT world ;)

the most important thing for health is to be in the realm, 100% within the guidelines of SHT at all times!

first let's talk about the changes we are likely to experience:

short-term "adjustments:"

• low energy
• digestive issues
• headaches
• nausea
• mood

to a degree, you have to be patient, and give it time. this is why education and experience are so important. when you understand what you're doing, and why, you can have the persistence to keep doing what you need to do till you experience the changes you want to see. and what are those changes?

short-term beneficial changes:

• energy
• skin
• digestion
• sleep
• mood / emotions / happiness

longer-term beneficial changes:

• body composition
• life on another level
• performance
• symptoms of disease

1) MINIMAL REQUIREMENTS AND HOW TO OPTIMIZE ;)

eat real food and "SHT approved" items made with the right ingredients.

in this realm, you're eating real food and "SHT approved" items made with the right ingredients. this can include all chips, crackers, gluten-free pizzas, and approved desserts. if you are in this realm, this is a big win, because you're eating real food and items made with good ingredients. celebrate!

while eating real food and items made with the right ingredients, here's how to upgrade and optimize to make things a little better:

• upgrade 1 - no dominant carbs in the morning. start the day of with nutrient-dense meats, fats, and optional low-starch vegetables so that your body has nutrients to work with for the day and learns how to make its own energy.
• upgrade 2 - nurture natural space in between meals with no snacking. aim for 3 meals per day with no snacking and gradually move towards 2 meals per day with no snacking. remember, the space in between meals is when the body is self-sufficient and tapping into its own fat stores for fuel.
• upgrade 3 - throw in some strategic fasting. skip breakfast some days. when this feels natural extend the fast to as late in the day as possible, experimenting with 1 meal per day at least 1 day per week.

if you're at this level, with these upgrades, you're doing great! you're eating real food, and you're eating items made with the right ingredients! you're being low-carb most of the day and nurturing space in between meals. now it's time to move on to the next leve.

2) OPTIMAL REQUIREMENTS - BEING AN SHT REAL FOODIE ;)

a commitment to eating 100% fresh real food most of the time.

in this realm you're eating real food with minimal to no "SHT approved" items. all carbs come from safe starches and/or fruit, low-sugar dark chocolate, and a little approved sweeteners like honey. things like raw honey and quality dark chocolate are still in the deal. a drink a day is in the deal.

while eating 100% fresh real food, here's how to upgrade and optimize to make things a little better:

• upgrade 1 - no dominant carbs in the morning.
• upgrade 2 - measure out your carbs in the evening. up to 3/4 cups of safe starches and up to 3/4 cups of fresh fruit per evening.
• upgrade 3 - nurture natural space in between meals with no snacking. aim for 3 meals per day with no snacking and gradually move towards 2 meals per day with no snacking. remember, the space in between meals is when the body is self-sufficient and tapping into its own fat stores for fuel.
• upgrade 4 - throw in some strategic fasting. skip breakfast some days. when this feels natural extend the fast to as late in the day as possible, experimenting with 1 meal per day at least 1 day per week.
• upgrade 5 - home prepared is best. get out of the habit and mindset of eating out. make your lunch and bring it with you or skip it. fall in love with the process of a home cooked dinner by playing music, having some wine (if that's your thing), and embrace the fact that you are nourishing your body with your own TLC.

if you are ANYWHERE in this entire spectrum, you're doing great! optimize with these upgrades!