Marcus' Nutrition Bible by Marcus Antebi
The food industry is in the dark ages. This includes the medical industry's ideas on nutrition as well. These institutions give people nutritional degrees and the fitness industry tempts people to diet strictly for weight loss.
The fitness industry still glamorizes muscle gain and fat loss, at any expense, in spite of how damaging it may be on one's chemistry in the long term.
Many in the medical world still advocate high protein diets for a variety of illnesses and surgical recoveries. This is a dire, dire mistake. You will find many scientific experts that advocate for this concept and many who do not.
All of the evidence in modern societies points to widespread unnecessary diet-related illness. Is it because people are undisciplined and unwilling to follow good practices? Yes, but it’s deeper than that. There are other major factors. One is that the original paradigm on nutrition from the early 19th century is based upon meat and industrial agriculture.
The food industry today makes no sense. Industrially processed foods, including livestock, are designed to maximize profits and keep retail food costs impossibly low. The result is that the industry supplies addictive, garbage foods that are awful for our chemistry. These foods set up cravings for more and more foods just like them.
People get ill and are prescribed toxic medicines to deal with the symptoms and diseases that are caused, in a large part, by diet and lifestyle choices.
The junk food industry feeds the pharmaceutical and medical industry. The government regulates some of it, but sadly the demand is so great that the government only regulates a small portion of the poisons that we consume in our everyday diets.
Nothing that I am writing here is new. I can't imagine any expert refuting these statements as false.
When experts speak on nutrition, it’s as though they subconsciously want to keep people stupid, but somehow help them at the same time.
The evidence for this can be found in how the experts still make clean eating too complicated to understand. Ninety percent of the problem in food related health illness is simply processed f**king food. We need to yell that through every channel over and over again, the same way that we have to shout about the damage that humans are doing to the environment. People can't wake up for some reason. The only way to wake people up sometimes is to shout, “Stop eating processed foods!” Can you hear me?
Now, there are other things that we can also slowly change in our eating patterns that will definitely yield vast improvements in our overall health. Universally.
- Stop overeating.
- Eat less protein or adopt a 100% plant based diet.
- Reduce the intake of all protein, whether plant or animal based.
- Do not eat late at night.
- Eliminate or at least reduce stimulants down to the absolute minimum you can live with.
- Combine foods properly
- Abstain from drugs and alcohol
Now, I know from a lifetime of experience of watching others, including my parents, being in the food and beverage industry for a decade, coming from a 12 step recovery program background and being sober 34 years, that it is extremely difficult to change lifestyle patterns, even if they are patterns that may have a negative effect on our lives.
We learned our behavior patterns from observing others and these patterns are reinforced by society. We are creatures of habit and our patterns make us feel normal. Sometimes even negative behavior can make us feel good. It feels good to eat a lot, at least at the time.
It feels good to eat rich, impossibly delicious food. It brings relief to feed a chemical addiction with the substance that we are craving. If we are feeling difficult emotions and we condition ourselves to use food in some way to subdue the feelings, then these patterns of eating become increasingly more difficult to break.
I knew a person named Ira. God rest his soul. When I met him, he was 70 years old and had a host of diseases. He was very determined to help himself recover and survive.
Within his power he was maintaining a very specific diet that he had negotiated with my food mentor, Fred Bisci.
This process involved leaving out all of the mistakes listed above and for specific illnesses, he agreed to be 100% plant based and avoid heavy fried Chinese foods.
The model behind nutrition is corrupt. The first corruption is that many people who do not keep clean diets and who do not have experience with their own diet experiments are the one's teaching common nutrition concepts. They simply regurgitate what they memorized while reading or sitting in school. This often does not serve the mission of getting to the truth.
It’s safe to say that the number one rule in good nutrition is to avoid processed foods. Eliminating processed foods will have the greatest short-term and long-term, positive impacts on our health. With this first concept addressed, we can begin to consider the common dietary mistakes that we make, which negatively impact our health. Therefore, if we eliminate these mistakes, there will be an immediate improvement in our overall chemistry. What are these mistakes?
The first thing that I know is that I don’t know everything. Oftentimes when I talk to an expert, they come off as though they know it all and that there’s nothing new to learn. One area that I can discuss with confidence is the area of pure, fresh, raw juices and smoothies. Whatever any doctor or scientific person tells you from their textbook, I observed it in my business.
Tens of thousands of people, of all body types, of all socioeconomic situations, consume juice and smoothies with regularity. For several years in the business, we were the leaders in the juice cleanse movement. We sold tens of thousands of juice cleanses ranging from 3 to 30 day fasts. I watched positive, transformational stories over and over again as I learned about nutritional processes.
What I observed is that the body forgives you for the mistakes that you made previously. The body does not hold resentment and wants to move forward. It wants to heal. If you get out of its way, it is a miraculous healing machine.
We are thinking creatures, and we eat for a variety of reasons other than hunger. We have been influenced from the time when agriculture began to this very moment on how we will find food and how we will eat. We are creatures of comfort. We have memories associated with the pleasures of food. We have recreational food. There are no other species that have recreational food, that is, food that has nothing to do with nourishment and self healing. That makes us remarkable creatures, but it sets up dangers too.
The average person becomes a consumer by age 13. We get sucked into the food industry and will likely never break free!
One thing that I have seen as a consumer of knowledge and a consumer of products is that these two things are often disconnected. We should slowly teach consumers the value of their purchases.
A smart consumer remains loyal to consuming quality items, whether its merchandise, food or services.
Processed foods began in the 19th century. Humans lost contact with the Earth and we obliterated things that existed in nature.
In the 20th century, Wonder Bread and Skippy peanut butter made it possible for a mother to stay productive the way that she was expected to and still feed her 2.5 children.
By the 1950s, the best was lost to garbage foods. It took another few decades until the remaining food supplies were 95% tainted by chemicals, genetically modified crops, etc. It was at this point that most of the world would be devoured by the scourge of junk foods and humanity would start dying a slow, painful death resulting from food-related illnesses.
Nowadays, instead of us learning the geographic locations where food exists and how to find clean water, we memorize corporations’ names and goofy product catchphrases, brands and labels. It is utter madness.
“Gatorade is thirst aid…”’
“Give me a break of that Kit Kat bar.”
Food is mostly simulated today, and the natural stuff has to be certified and needs logos and symbols on it to prove that it’s untainted.
It is easy to see why so many of us take food and eating for granted. In most places, getting calories is too easy. It doesn't require any thinking.
This excludes poor countries to a degree. In these places, there are many millions of people who have nothing to eat and are waiting for food to be delivered by others.
The modern person does not have a deep connection to our food sources. We do not know how to grow things. We do not follow the weather patterns. We do not have gratitude for our abundance. We do not recognize the difference between food and poison.
In the far off future, mankind will look advanced, but re-adopt many of the ancient ways of collecting food. Mankind will do this because it will remember how to live a life filled with sacred and earthly rituals, like collecting food and honoring nature. In the meantime, what the hell are we supposed to do?
I believe that the answer is simple. We have to recalibrate our thinking and collectively dream of the future. We must create for the survival of our species, the survival of our cohabitants and the planet.
It begins with what we think individually, and spreads through to collective trends.
Somewhere in the annals of time, humanity became depressed.
Maybe it was because we found too many concentrated ways of stimulating our people with war, building cities, traveling off into space, etc. Collectively, our organism feels the frantic pace. We have to keep moving. We are all in a life-long competition leading to nowhere. We are always busy doing.
A general, low calorie, spiritual, natural health diet does not fit the character of the conqueror that we have buried in our mentalities over the last few centuries.
In order to keep up, we were introduced to foods that spike our brain patterns. They give us a turbo boost by stimulating the organs, not necessarily by burning calories for real energy. This is called stimulation, not energy. Energy is often confused with stimulation.
We drink a stimulating drink to spike up and feel like a silverback gorilla, but everything in science has an equal and opposite reaction.
If you spike up to level 8, you must have a reciprocal crash to negative 8, wherein you are left in a downstate feeling. We often don't realize that it's just our body’s chemistry that has crashed, not our existence or our point of view. That feels scary or physically uncomfortable, so we react. We go back to the “gas station,” so to speak, for a refill. We drink another energy drink to get back to level 8, but now we have depleted or nearly depleted the hormones we need because we are filtering garbage. We build up a tolerance and we drink more of that crap. Not only are we burning out our adrenals, we start to borrow from their sisters and cousins, like the thyroid.
The same thing happens with what we call “superfoods.” Raw cacao, maca, and goji berries are often the most highly-praised superfoods. To be clear, these are all plant foods with fabulous compounds. However, you can not live on these alone. A food that provides few calories does not provide energy. Raw fresh coconuts, avocados, peaches, cherries, carrots, apples, pears, kale, and so on are all superfoods to me. Maca, cacao, and goji are sub-superfoods, or “accessory foods.” They create stimulation, not energy. Stimulation is not necessarily a terrible thing for some people, but it will cause that equal and opposite reaction, which is the “crash” from stimulation. You’ll need more stimulation to bring yourself back up and eventually, you’re causing a burden to the body.
When you stimulate yourself on a constant basis, you're only accelerating the workload of the machine and the body. Like any machine that goes too fast, it is likely to break down sooner, rather than later. It is simple math. So, the cleaner you become, the more cautious you have to be of how much of any stimulating “superfood” you consume.
There are different ways to create toxic, processed foods. One way is to cook something at an extraordinarily high temperature for a very long period of time, and reduce it down to its basic elemental form, where the compounds become concentrated and more difficult for the body to break down. Such is the case with refined sugar and salt, which are heavily processed and heated.
Another way is to strip foods from their original, easily-digested form into something that is either too complicated or too simple to digest. Packaged foods that have an unlimited shelf life are generally filled with things that provide the illusion of freshness.
Processed foods also include processed produce, which is sprayed with chemicals and pesticides, genetically modified produce, and animal proteins.
We, in the nutrition field, have to preach the truth and we have to make that our leading message. Natural foods, like fruits and vegetables, provide good sugar that is vital to the body's function. It’s not just the sugar that is vital to the body, it's also the minerals and the vitamins, that are found in the fruits and the starchy vegetables, that are extremely important.
All fruits are extraordinary fuel for humans. There are no bad fruits, and I have never met a single person in my life who struggles from fruit consumption. Fruit is necessary for energy, and without fruit, a person won’t feel good, especially if they have an active lifestyle.
The way that I see it—from my ten years of closely watching consumer trends in two major cities and my one-on-one experience with hundreds of Juice Press customers—is that people have an insane relationship with sugar. Not with the actual chemical compound, but with the word.
This relationship starts in childhood when we are given access to processed, refined sugar, which wreaks havoc on our tiny, innocent, pure systems. It sets up early chemical addictions, and begins to control our moods and outlooks on life, as early as kindergarten.
As adults seeking better health, we fall into a rut where we avoid sugar at all costs, to the point where we may refuse to eat an apple because it contains “sugar.” People have been led to believe that all sugar is the same, but it is very important to make the distinction between added sugars and sugars that occur naturally in foods, like fruits and vegetables. These are healthy foods that contain water, fiber, and various micronutrients, and their naturally-occurring sugars are absolutely fine, even necessary. Sugar occurs naturally in fruit, and is a vital part of muscular strength and energy. Fruit is a vital source of vitamins.
We are making ourselves a new kind of sick by avoiding fruits and their sugars at all costs. This avoidance is not compatible with human chemistry. Fruit is vital to fight cancer and to live a healthy life with a pure and clean chemistry. It is the best source of fuel and the cleanest calorie. Fruit is the most hopeful ingredient for the future of mankind. We need fruit sugar. How much? From where? When? Why?
How much fructose you need is directly related, first and foremost, to your overall diet and your individual chemistry. Healthy people, with an overall clean diet, can pick up excess fruit sugar easily, because they secrete enough insulin. Their sugars may raise, but they come down easily enough without trouble. Additionally, if that person is highly or moderately active, then they can afford to eat more fruit and consume more natural sugar.
Fructose is beneficial to people when they consume the whole fruit or its fresh juice. Fruit has the nutrients that you need and the energy that you want. These nutrients and compounds help to fight disease. If you remove the sugar from the fruit and use it as a sweetener, it can be harmful, but fruit itself does not make you sick. When you eat a piece of fruit, or drink fresh, raw fruit juice, the electrical energy of the living produce in the juice has an important hand in detoxifying your chemistry. When you’re especially toxic, fruit can make you feel woozy. This is because it has the power to pull endogenous toxic material from the cells and into the bloodstream for removal.
A raw, plant-based diet can be proven as biologically perfect nutrition for the human body by strict scientific definition. The optimal diet is at least 70% from raw plant foods, including fruits, vegetables, nuts, sprouts, and seeds. One can be optimally and fabulously healthy eating some cooked foods.
I believe that the vegan diet is the only way for me to achieve the best health. There are three primary reasons to adopt this type of diet:
- compassion for animals
- it is the optimal diet for human chemistry
- to heal the planet and the environment
I would not be speaking factually if I proclaimed that one must be vegan to be supremely healthy. If you eliminate processed foods, you can likely do well with some flesh foods.
Flesh foods are higher in protein matter. Protein matter breaks down into molecules called aminos, or amino acids. These aminos are living bacteria that live and feed like anything else living, even if the animal is dead. They live until the flesh has rotted away. The taste by-product of aminos is nitrogen, so when you eat flesh, you are increasing the amount of nitrogen gas in your blood. This makes us feel mildly to greatly euphoric, and that feeling is tremendously addictive in every way. That is why we are drawn to flesh foods, because not only are they ubiquitous and sumptuous and an easily identifiable means to fill our bellies, but they make us feel high. We’re not giving that up so easily! We can’t stop our flesh food habits without changing our consciousness, or becoming ill and requiring the change to plant-based foods from a life-or-death standpoint.
Contrary to popular belief, you don’t need that much protein to maintain healthy muscle mass and bodily function. Your body can only use so much protein, and whatever it can’t use must be stored or eliminated. When you consume too much protein, you feed other types of cells, including harmful cells, that need protein to multiply. Your body is a carbohydrate burning machine. It’s not that carbs are bad, it’s that refined starchy carbohydrates are bad. The list of items including those types of carbs is endless. Good and bad carbohydrates are in almost everything.
Fat and protein can be converted into a source of fuel, but not without a lot of energy expended. The energy that’s expended to convert fat and protein into the body's fuel would be better used for energy to move the body and for general healing processes. It’s good to keep energy in reserve. The energy that is in reserve has a direct effect on your overall immunological system, which prevents and protects you from disease.
Protein is a lousy source of fuel for energy. Clean and efficient bodies need very little protein to regenerate normal muscle growth, generate heat, and stimulate energy.
The process of weaning off of too much protein is sometimes painful, and you may feel flat and deficient for several months, until you adapt to a more reasonable lifestyle.
If you do eat flesh foods, be aware that fish are cold-blooded and are easiest to digest, and all meat and poultry should come from an organic source. Eggs are hard on the liver. Cow’s milk is a nasty, mucus-forming food. It is way too growth-inducing, and irritating to the body.
All flesh foods originate from plants, so when you eat flesh, you are eating plants second hand. The sun is the source of all energy in the organic world, and plants are the only life form that can convert the sun’s energy into usable energy, so all organic life feeds off of plant life. Animal flesh is concentrated protein and other larger molecules, originally derived from vegetation. If a nutrient does not exist in the plant kingdom, the human body does not need it, including any nutrient that exists only in animal flesh.
It might be difficult for many people to maintain a 100% raw diet, there is no need to take on an all-or-nothing mentality. Incorporating more raw, plant-based foods, and cutting back on stimulating flesh and processed foods will immediately improve a person’s chemistry.
The journey to a higher consciousness diet involves changing one’s ingrained eating habits, and surrendering a lifelong series of food addictions. Flesh and dairy are stimulating and make us feel good in the short term, so they are hard to give up. Our primary addiction is to feeling good. It takes a long time to move from a long-term addiction to feeling healthy and clean.
The key to health is what you leave out of your diet. The body has the remarkable ability to heal itself. By eliminating processed foods and other dietary mistakes, we allow the body’s natural pathway to healing to remain open. Beyond that, great health comes from consuming a lot of raw greens, especially in juices, and a lot of raw fruit juices, if your individual chemistry permits.
Above all, vitality and optimal health come from cleansing at a rate that is fast enough to match any toxification from your environment and poor choices.
As you transition away from a processed, high protein diet, your body cleans itself up, and you will have to go through physical changes. It’s called a detoxification process. It's no different than when a person quits heroin.
The pinnacle of health is to carry the body the way it was meant to be carried; look at its design. We are meant to be lean, muscular, strong, active sprinters. We are not sedentary creatures. If we stay still for too long, body parts slowly start to seize up. That is why the body needs constant movement and exercise, followed by proper rest. Diet and attitude play an enormous factor into your physical success. Read that sentence 500 times.
The attitude that you have in life will definitely affect your chemistry in the short term and in the long term. It’s not quackery, it's in plenty of medical journals. It has to be repeated over and over and over again. The body and the mind interact. Just watch. You don’t need a scientist in your living room to tell you that when you’re depressed, stressed or angry over a given period of time, that it manifests itself as pain. It’s different for everyone. Some people have an iron constitution and have incredible denial mechanisms. They could have all of those negative emotions, but have a constitution like iron. Those people should not be the basis to decide how the rest of us should live.
The secret to relaxation is to do breathing exercises, one or two times every single day. To sit, follow the breath and still the mind is everything to your physical health, especially in the beginning. Even if you’re dying of a disease, it’s the right way to ease into your sleep. Follow the breath. Concentrate and focus. Think positive things. Put positive things out into the world that you live in; no matter how negative you feel, tell yourself something different. This is the same thing as diet. You’re feeding yourself things with your thoughts, your vision and your hearing. Do not disconnect these things.
You must make a decision about your lifestyle, and set a structure within your diet. Stay within that structure, and avoid sliding in and out of it. This is how optimum health is maintained.
It may sound harsh, but if I am not willing to be a zealot when it comes to processed food and normal dietary mistakes, then I have no value contributing to the written material that’s in the world of nutrition. There’s so much of it already out there. There are books that show all of the atomic elements and what foods might be the best providers of these compounds. There are books that explain protein and break it down into its most basic material form. These books are not for the layman.
In order for someone to be a great teacher of something as complicated as nutrition, they must be a test pilot. Metaphorically speaking, they must keep a clean diet and live the pillars of health. They must have a breakthrough.
In general, most people will keep a moderate diet and their journey in nutrition will be about a continual development of consciousness and the willingness to surrender their vices.
This post is about raising the consciousness, which in part is dispelling misinformation and untruth, regardless of whether it comes from the medical industry or the commercial food industry or the historical quacks and vitamin pushers who make up words, like superfoods and adaptogens.
Instead of transparency, the food and health industries have become opaque. I do not want to come off as an angry activist with some weird hidden agenda. I actually want to help people. My original experience in the food industry was eating junk food and being completely ignorant. I didn’t address my food problems until I was 25 years old, and from that point forward it took me another decade before I could hold a meaningful conversation. Now, when I talk to any doctor or certified type person, I feel like I can hold my weight in the conversation.
All statements herein have not been evaluated by the Food and Drug Administration. The products on this website were not intended to diagnose, treat, cure, or prevent any disease.