Optimal Health and Longevity

Call me a fitness fanatic if you like, but there is really nothing special, if looked from an evolutionary perspective, about what I do to strive for optimal health and longevity. Nothing fancy or complicated, it's simple and straight forward: eat and live like a hunter-gatherer because our genome is still pretty much like that of a caveman. This is not just a neat theorizing, a lot of medical research actually backs this up, and we are seeing more and more evidences that modern diet is to blame for how sick we are. I don't have the expertise to read medical journals(I rely on the reporting from those we can and do read medical journals, like Mark Sisson, etc. I just need to refresh my basic biology and chemistry knowledge so that I can understand what they report back), but I do know what's been working for me and what makes sense to me, therefore I just want to report here what I believe and practice.

Beliefs:

1. Diet is far more important than excercise.
2. The goal of diet and exercise is to acheive optimal hormonal response in our body, and the most important hormone is insulin.
3. Pretty much every chronic diseases, as well as aging, is due to loss of insulin sensitivity.
4. If you want to live longer and healthier, eat less, probably there is no other way around this, at least in the forseeable future.
5. There is no reason for eating carbs, simple or complex, for the purpose of fuelling our body. None. We might end up eating some carbs for getting important nutients, even in this case carb intake should be limited.
6. Our immune system is very complex and powerful, don't ever hurt it by treating the symptoms of deseases.

Practices:

1. No processed foods, no soda, no suguary stuff. Pretty much anything made from grain is not good for you, yes that includes rice, bread, muffin, donut, cracker, cookies, cake, noodles, etc.
2. Eat a lot of vegetables, especially those with bright or dark colors.
3. Eat enough protein. Ideally they should come from grass-fed meats, fish, or chicken. Go for orgnic meat if possible.
4. Fat is our friend and most of our colaries should come from fats. The reason we should stay away from saturated animal fats is not due to their colarie density, it's because of the toxins dissolved in these fats.
5. Varieties are good for us, since there is so much unkown about the nutrients in the food.
6. The dumbest(probably most damaging) idea is that we should have small and frequent meals, like eating 6 means a day. We shoud do just the opposite: big meals with quality foods, but eaten sparodically. You should be able to handle well with just one or two meals a day, if you are a good fat burner.
7. Pactice intermittent fasting. Skip a meal here and there, especially when you don't have quality foods availabe, don't eat.
8. When you feel you are sick, stop eating. Your body(your immune system) will take care of itself.
9. Don't over train. Stay away from aerobic exercies, especially jogging.
10. Do some weight lifting with heavy weights and good form, don't do a lot reps. And there is really no need to target small muscules, just do push-ups, pull-ups, dead lifts, etc, that hit big muscules. Don't work muscules to failures. One or twice a week should be fine, it should not take more than 20 mins each time. Don't rest during the workout.
11. Even without going to gym, you can achieve pretty good results with walking interlaced with interval sprinting.
12. Always work out fasted.
13. No food intake at least for an hour after workout.
14. Core musclues are more important than arms and chest.

Tibits:

1. Soy might not be a good source of protin as they have touted. Stay away from it.
2. You don't have to drink 8 classes of water, use thirst as your signal.
3. Don't drink a lot fluid during meals, be it water, soup, juice, etc. It will mess up food digesting in the stomach.
4. Skip breakfast if you can, if might actally do some good for you.