whole30 presentation
TRANSCRIPT
NOTES FROM THE WHOLE30 PRESENTATION
CrossFit Love, January 5, 2013
Information in these slides are the opinions of the presenters and Whole30 creators, Dallas and Melissa Hartwig.
IS FOOD AFFECTING YOU IN A WAY YOU DON’T REALIZE?
Diet
Stress
Metabolic changes
Inflammation Chronic disease:heart disease
strokediabetescancer
neurodegeneration
Cortisol
GOOD FOOD CRITERIATO EVALUATE WHETHER FOOD MAKES YOU MORE OR LESS HEALTHY
1. A healthy psychological response
Today’s modern food is not what we once relied on in nature
In nature, we put brakes on because food provided satiety
Today we have “overcarbsumption”: eating too much carb dense, nutrient lacking food
It’s a misperception that we need so many carbs
2. A healthy hormonal response
Insulin
glucagon
leptin
cortisol- contributes to insulin resistance when you have constant stress
secreted in large amounts when eating; there is a lot more traffic going in than being pulled out
manage storage and access of energy
3. Supports a healthy gut
A majority of your immune system is in your gut
Your gut is a semi-permeable membrane
Your body will selectively absorb through your gut (take nutrients, reject viruses)
Certain foods make your gut more permeable, allowing viruses in
4. Supports immune function, minimizes inflammation
Chronic inflammation stretches the inflammatory response out over months or years, creating problems.
Inflammation can be seen in these forms:
SO, WHAT’S THE PROBLEM
Dopamine tells you that food will be delicious and make you feel good.
Science says stress exacerbates eating of these foods and dopamine is hard to ignore
With the first bite, your body releases endorphins which reinforces this behavior
Neurotransmitters are stronger than willpower
This is why it’s important to eat healthy foods that are delicious!
Get rid of the foods that will never fill you up
What does it mean to be “hypoglycemic’? You are too reliant on sugar as a fuel source as a result of poor food choices
Fat is a good energy source if you can get your body to use it
you can go longer without eating
Triglycerides come from the overflow of carbs, not from actual fat in the diet. This is why those who follow a paleo diet have low triglycerides
Metabolic changes:You accumulate fat inside cells as you become reliant on carbs/sugar as an energy source
*You have stored fat, but your body still demands sugar because that is the only thing it knows what to do with
Carbs raise blood-sugar but there is nowhere to put it. There is a finite area to store think in your system. Ultimately, it is turned into fat and either stored or used for energy
EXTRA SUGAR IS ALMOST ALWAYS STORED AS FAT
SUGAR
Over time, it begins to impair your brains ability to sense how much stored energy you have (how much leptin is in your system)
Leptin resistance: things get worse when your brain thinks you are skinny and can’t survive. Your brain tells you to eat even more and your cells become insulin resistant
You kill beta cells and damage the panrease. The can result in Type II diabetes which is a result of poor food choices. It is completely preventable and the cost in human life and dollars is astronomical
BUT I HAVE A PRE-DISPOSITION FOR DIABETES! All this means is your pancrease has a lower resistance to abuse. You will never get diabetes if you don’t abuse your pancrease with poor food choices.
SUGAR, cont’d
“Diabetes doesn’t run in your family. Maybe the Paula Deen cookbook does” -Dallas Harrtwig
A hallmark of leptin resistance is that you are not hungry in the morning. This is not a biologically normal pattern.
The only way to change the pattern is to change the behavior.
If a food fails even one of the criteria, it should be off of your daily menu
Evaluate how your body operates without these foods
Cravings are not hunger. If you would be willing to eat steamed fish and broccoli, you are hungry. If not, you are having a craving. These generally pass in five minutes and are best dealt with by distraction.
Time of day and location are triggers to cravings. Make a list of things you can do to distract yourself!
You can restore hormonal balance in 30 days! Even if it took decades to build up your insulin resistance.
YOU AREN’T JUST CHANGING YOUR DIET, BUT YOUR HABITS TOO!
FOOD
A FEW FOOD NOTES
Grains: profoundly inflammatory; promotes intestinal permeability; linked to asthma, acne, depression, bipolar; nothing you find in grains can’t be found in vegetables
A FEW FOOD NOTES
Dairy: Not biologically normal; provokes an inflammatory response in the gut, which can adversely effect how you digest and absorb not just dairy products, but all your food; spikes insulin levels
A FEW FOOD NOTES
Legumes: contain inflammatory proteins; contain phytates which are a non-digestible compound; fermentable carbohydrate that isn’t digestible by our gut
LEGUMES
CROSSFIT
If you are doing high intensity exercise, you will need more fuel
Pre-workout, eat half of a meal. This should NOT be your fuel for a workout. If you have to eat something to have energy to workout, there is something wrong
Example: 2 hard boiled eggs and handful of almonds
Post-workout, if you are structurally stressing your body, you need nutrition for recovery.
Example: smoked salmon or pumpkin mixed with cooked egg whites; baby food
HEALTH VERSUS PERFORMANCE
Improvements occur more slowly after the novice period
This is normal!
If you are truly elite at any sport, you are not healthy
HAVING A SUPPORTIVE COMMUNITY MAKES A HUGE DIFFERENCE IN PEOPLE REACHING THEIR GOALS!
REFERENCESHartwig, D & Hartwig, M. (January 5, 2012). . Whole30. Lecture conducted from CrossFit Love, Philadelphia.
Thanks for reading! -Amanda