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The Hunter Farmer Diet Solution (Dr. Mark Liponis)

2,553 views · Published 30 June 2014 · 41:22 · Indexed 26 October 2026

Channel: CJ Liu · 2014 · Film & Animation

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http://www.fireitupwithcj.com/|  Dr. Liponis,the medical director at Canyon Ranch Health Resorts, shares a simple way for you to lose weight by eating a diet that is consistent with how your body works (Video recording of radio interview at: http://www.iheart.com/talk/show/25229902/?episode_id=26942692)

Part 1: Why some diets work and some don't? 
Why it's important to match your diet based on hour your body works and it's metabolism.  Our bodies were designed to adapt to our environment whether it be a difficult environment where food is scarce (e.g.-desert) or where food is more abundant (e.g.-farmland). How a body handles insulin is key in identifying how a person metabolizes food and whether they are hunters or farmers.  Insulin helps move food from our blood stream into our cells where it provides energy.  Hunters take longer to metabolize food and are more resistant to insulin, whereas farmers metabolize food more quickly and sensitive to insulin. Your genetics and your birth rate are factors in how you metabolize food. Other fun facts: Dr. Liponis suggests that if you are a hunter that the conventional wisdom of eating a BIG breakfast in the morning may not apply to you.  In fact, eating a big breakfast may set you up for eating more than you need. Also, how Type 2 diabetes is linked to your birth weight. 

Part 2: Why knowing whether you are a hunter or farmer is important to your overall health and preventative care? 
http://youtu.be/4q4R4wA7vZ4#t=15m43s
It's helpful for you to know how you metabolize food as it can help predict whether you are more prone to heart attacks, diabetes, or cancer.  For example, Hunters are more likely to suffer from Type 2 diabetes, heart diseases as well as other diseases of the circulatory systems like stroke and peripheral arterial disease. Farmers have to watch for high levels of HDL, low levels of triglycerides, glucose, and CRP. Farmers live a bit longer than hunters and are more prone to diseases of aging like arthritis, cancer, and Alzheimers.  Statistically 40% are hunters, 35% are farmers, and 25% are combo (mix of both).  Dr. Liponis offers 3 quick ways to access whether you are a Hunter or Farmer.  

1) Take the quiz: http://hunterfarmerdiet.com/take-the-hunter-farmer-diet-quiz  or 2 calculations:

2) Blood test: Drink (e.g.- can of Coke) something that has 75g of glucose and 300 calories of sugar.  Buy a portable glucose test or have your doctor administer one.  The home test will have strips where you can prick your finger, draw blood, and determine what happens to your blood sugar over a course of 2 hours. Take an initial reading (baseline). Drink 75g/300calorie drink. Every 30 minutes prick your finger and record your glucose levels.  After 2 hours if you have not returned to your baseline, then you are a hunter.   

3) Belly/but ratio.  Take your waist measurement.  Measure at the narrowest part of your body which should be at your belly button.  Take your butt/hip measurement.  Measure your widest part of your body (around your hip bone).  Look at the ratio of your waist/butt.  For example 30" waist and 36" butt = 30"/36" =.83, which would be a hunter if you are a women, and farmer if you are man.  If you are a woman/man and your waist/but ratio is less than .8 woman /.9 for men then you are a Farmer.  If your ratio is equal to 8 woman /.9 for men then you are a combo, and if your ratio is greater than .8 for woman and .9 for a man then you are a hunter. 

Part 3: Listener Questions
http://youtu.be/4q4R4wA7vZ4#t=26m11s
Famers have a larger appetite and have lower blood sugar so they are programmed to want to eat more.  The best eating solution for a farmer is to GRAZE and to eat more slowly.  How can you graze in portions? Roughly you burn 20 calories every 15 minutes.  So, if you eat a piece of whole wheat bread that has 60 calories in about 45 minutes you will likely need to graze on something else. Portions are critical for hunters. Think about eating a granola bar and breaking into 4 sections and eating a little bit of it throughout the morning versus eating the whole bar in one sitting. What do you do if you have a low salt diet? First, determine whether you excrete salt normally. Here's a short cut to try. If your rings and sock band feel tight after a salty meal then you may not be excreting salt and need to watch your sodium consumption. How does gluten factor in?  Gluten intolerant folks need to stay away from wheat, rye, and barley and instead eat oats, corn and rice.  Either hunter or farmers can  have gluten issues.  How does kidney disease factor into this way of eating?  If you are a hunter eat less carbs and sugar.  If you are a farmer eat less fat (fried foods,  dairy-cheese/ice cream), and high fiber/grain for steady source of glucose (whole wheat, etc) that includes protein (leaner meats). In both cases stay away from processed food.

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