SugarandCarbohydrate

•  Allcellsneedsugartomakeenergy.

•  Withoutsugaryoucan’tsurvive.

•  Sugarcomesfromthebreakdownofdietarycarbohydratebythegut.

•  It’sthentransportedinthebloodstream,andviathehormoneinsulin,enterscellstobeusedtomakeenergy.

CarbohydrateFoods

•  Carbohydratefoodsarethosethatdon’thaveeyes,anddon’tcomefromthingsthathadeyes!

–  Grains–  Beans/legumes–  Fruitandfruitjuice–  Vegetables–  Honey– Molasses

–  “Sugar”

Notallsugariscreatedequal!

•  I’llteachyouwhyit’simportanttounderstandsugarinordertoachievebeMerhealth.

•  Grains,fruitandwhitetablesugar,forexample,containdifferenttypesandamountsofsugar.

EnergyProducRonfromSugar

•  Let’sfirsttakeabasiclookattheessenRalstepsrequiredtoenableyourbodytousesugartomakeenergy.

TheCarAnalogy

•  Whatstepsareneededforyourcartomakeenergyfromfuel?– Youneedtofillthefueltankwithfuel– Thefuelhastobestoredinthefueltank– Thefuelhastogettotheenginefromthefueltank

– Theenginehastohavetherightcomponentsto“burn”thefuel

…andinYourBody

•  Thegas/petrolstaRonisthefoodyoueat,andthedigesRonofcarbohydratefoodsthatarebrokendownintosimplesugars.

•  Thesimplesugarsarethenabsorbedintoyourblood,andsenttoyourcells,wherethey’restored,readytobeusedforenergyproducRon(fueltank).

YourBody,cont.

•  Thesugarshavetobesentintothecell’senginesinordertobeusedforenergyproducRon(fuelinjecRonsystem).

•  Theenginehastohavetherightaminoacids,vitamins,mineralstousethesugarsforenergyproducRon(enginecomponents).

ProblemsOccurwhen…

•  Youdon’teatenoughcarbohydrate(thebodycanonlystoresmallamountsofsugar).

•  YoueattoomuchcarbohydrateforyourbodytouRlize.

•  YoueatthewrongcombinaRonsofcarbohydrate.

•  Yourgutdoesn’tfuncRonopRmally.

•  Youdon’thavesufficientnutrientstoconvertthesugarintoenergyonceit’sbeendigestedandsenttoyourcells.

TopResource

•  “IDidn’tQuitSugar”isareally,reallygoode‐bookonthetopicofsugar.

SugarScience

•  We’llbeginwithabasiclessoninsugarscience:

– howdosugarsoccurinfoodandhowdoesthebodybreakthemdown?

•  It’seasiesttothinkofsugarsasbuildingblocks.

SugarBuildingBlocks

SugarContentofFruit

SugarContentofGrains

DigesRon

•  Grains=glucoseonly(mostlyprocessed,fewvitaminsandminerals)

•  Potato=glucoseonly(containothernutrients,incl.protein)

•  Fruitandorangejuice=glucoseandfructose.•  Honey=glucoseandfructose.•  Tablesugar=glucoseandfructose.

ProblemswithExcessGlucose

•  ThewesterndietcontainsalotofglucosebecausepeopleareeaRngsomanygrains(pasta,bread,cakes,etc.)andpotatoes(chips,fries,etc.).

•  Grainsandpotatoesonlycontainglucose,withnofructose.

Glucose=Insulin

•  GlucosesRmulatesinsulin.

•  InsulinisthehormonethatrespondstoconsumpRonofsugar.

•  ItenablesglucosetogetintoyourcellsbyacRvaRngtransporterchemicalsatthecellmembrane.

Insulin,cont.

•  InsulinknocksonthecelldoorandacRvatestransportmolecules,whichshuMleglucoseintothecell,readyforuse.

•  Toomuchglucose,eatentoooden,willcreate“insulinresistance”.

•  ExcesssugarandinsulininthebloodleadstothecellsignoringthesignalsandthisisonereasonbehindthedevelopmentoftypeIIdiabetes.

ConsequencesofInsulinResistance

•  Energycan’tbeproducedproperlyinthecell,whichmayleadtofeelingRred,hypo‐acRve,depressed,achyandsoon.

•  Excesssugarwillbeturnedtofatbecauseexcessbloodsugaristoxictothebrainandnervoussystem!

Fructose

•  Fruit,rootveg,orangejuiceandhoneyaregoodchoicesbecausetheycontainsucroseandfructose(sucrosebecomesfructoseandglucosewhenbrokendowninthegut).

•  FructoseDAMPENStheinsulinresponse,whichimprovestheabilityofglucosetogetintothecells.

•  Thesefoodsalsocontainpotassium,whichalsoaidsinshuMlingglucoseintocells.

IdealCombinaRons(exampleslater)

•  Eatrootvegetables(incl.potato)asyourformofcomplexcarbohydrateateachsieng.Thisgivesglucoseandfructose.

•  Eatfruitonitsownwithamealasitgivesyouglucoseandfructose.

•  Nextbestwouldberice,orcerRfiedgluten‐freeoats(atbreakfast,forexample).Addfruitsoyougetfructoseaswellasglucose.

Let’shaveaquicklookathowenergyismadefromsugar–abasicunderstandinghelpsyourealizewhyI

makespecificrecommendaRonslater.

StepOne:Glycolysis

•  Inthecell,glucoseisbrokendownintoseveralcompounds,givingPYRUVATEattheboMom.

•  NOTEtheposiRonoffructose‐6phosphateasthisisimportant.

StepOne:Glycolysis

•  WhenyoueatlotsofPUFAs,thetopstepwhereglucoseisconvertedintoglucose‐6‐phosphateisdamagedandenergyproducRoncannotoccurproperly.

•  EaRngfructoseallowstheglycolysiscycletoconRnue.

StepTwo‐GlucoseandothersugarsareconvertedintoPyruvate

underidealcondiRons,thenwithadequateB‐vitamins,theyareturnedintoAcetylCoA.

StepThree–AcetylCoAintotheMitochondria(cellengines)

StepFour–Energy(ATP)PopsOut!

WhatGoesWrong?

•  Inadequatecarbohydrate.•  Excesscarbohydrate.•  Wrongbalanceofglucoseandfructose.

•  PoordigesRon.•  InsulinresistanceandPUFAs.•  Vitaminandmineraldeficiencies.

InadequateCarbohydrate

•  It’sverycommonforpeopletoeatinsufficientcarbohydrateastheyfearweightgain.

•  Thisisdangerous,becauseyourbrainandcentralnervoussystemrequireglucosetofuncRon.

•  LowbloodsugarisseenasalifeordeathstresssituaRon.

LowBloodSugar

•  CausedbyfasRng,skippingmeals,lowcaloriedieRng,longperiodbetweenmeals.

•  YourbodyhastoincreaseproducRonofadrenalineandcorRsol(intheadrenalsglands).

•  Thesehormonestellyourlivertoreleasesugarfromitsstores,inordertokeepthebrainnourished.

LowBloodSugar,cont.

•  AdrenalinealsocausesthebreakdownofmuscleandgutRssue.

•  Theaminoacidsreleasedinthisprocessgototheliver,wheretheyareconvertedtosugartofeedthebrainandnervoussystem.

•  Yourbodywillcannibalizeitselftoprovidesugartofeedyourbrain!

InsulinResistance

•  ThissituaRonwillcauseinsulinresistancebecausebloodsugarwillbechronicallyelevatedduetothebodymakingitsownsugarfromyourmusclesandgutRssue!

•  ThisprocessalsocausesinflammaRon,shutsdowndigesRon,decreasesthebody’sdesireforsex,andmuchmore.

DirectSymptomsofLowBloodSugar

–  Cravings–  SweaRng–  FaRgue– Dizziness–  Confusion– Anxiety/irritability–  Feelingweak– Ahigherheartratethanusual–  Blurredvision–  Temporarylossofconsciousness–  Convulsions

DigesRveProblems

•  PoordigesRoncanleadtohypoglycemia.

•  Gutproblemscanalsoleadtofructoseintolerance.

•  BadbugssuchasCandidaandcertainbacteriacanfermentalotofcarbohydrateandcausebloaRng,wind,diarrhea,etc.

VitaminandMineralInsufficiency

•  InadequatevitaminsandminerallevelswillcreateasituaRoninwhichsugarisnotmetabolizedefficiently:

–  Bvitamins(especially1,2,3,5)–  Lipoicacid–  CoQ10–  Chromium– Magnesium–  Potassium–  Vanadium

EverythingisTiedtoBloodSugar

•  ImbalancedbloodsugarwillalwaysincreasecorRsolandadrenaline.

•  Thiswillleadtoelevatedinsulin,andanumberofunhealthypaMerns.

EverythingisTiedtoBloodSugar

•  ThyroidfuncRonwillbesuppressed.•  EnergyproducRonwilldecreaseandbecomelessefficient.

•  SexualfuncRonwillbesuppressed.•  MentalandemoRonalhealthmaybeaffected.•  Sleepproblemsnearlyalwaysarise.•  Workandsportsperformancewillsuffer.

…We’llcoverthisindetailinthe“Stress”Lesson

BasicTips

•  Rootvegetablesandfruitareidealbecausetheycontainvitaminsandmineralsaswellasfructoseandglucose.

•  Potatoescontainvitaminsandminerals,butonlyglucose.

•  Honeyandtablesugarcontainglucoseandfructose.

BasicTips,cont.

•  Grainscontainonlyglucose,andbecausemostofthemareprocessed,theyalsocontainfewothernutrients.

•  Bestgrainstocombinewithfruitatamealarerice,porridgeoats,buckwheatandmillet.

BasicTips,cont.

•  ToavoidleengyourbloodsugardroptoolowIrecommendyoudonotleavemorethan2.5hoursbetweenmealsandsnacks.

•  3hoursistheabsoluteoutsideRmetoallowbetweensiengs.

•  Makemealssmallertoaccommodatethisifnecessary.

BasicTips,cont.

•  Nevereatcarbohydrateandsugaralone.

•  Alwayseatwithproteinandfat.

•  ThefaMyacidsandaminoacidsslowdowntheabsorpRonofsugarintotheblood,andalsoprovideassistancewithbloodsugarregulaRon.

BasicTips,cont.

•  EataliMlesaltwithyourmeal.

•  Sodiumhelpskeepbloodsugarinbalanceanddown‐regulatesadrenaline.

SpecialNote

•  Yourindividualcarbohydrateneedswillvaryfromperson‐to‐person.

•  Youknowwhenyou’veopRmizedyourprotein,fatandcarbohydratebalancebecauseyouwillfeelfull,havegreatenergyandmood,andwon’texperiencecravings.

AcRonGuide

***PleasedownloadyourAcRonGuidefrombeneaththisvideowindow***

1.Reviewyourfoodlistsfromweekone(we’veaddedthembeneaththevideowindowagainforconvenience).

AcRonGuide

2.NotetheopRmalcarbohydratefoods:–  Rootveg–  Potato–  Fruit–  Orangejuice–  Gluten‐freegrains–  Honey– Whitetablesugar(onlywherenootheropRonisavailable)

–  Note:milkalsocontainssugar,butitoughttobeavoidedfor60‐days)

AcRonGuide

3.Asageneralrule:

– Eatrootvegandfruitateachmainmeal(glucoseandfructose)

– Eatgrainsandfruitifrootvegisinconvenient.– Eatfruitonitsown,ordrinkOJwithyourmeal,asafailsafe.

AcRonGuide

4.Alwayseatcarbohydratewithsomeproteinandfat.Forexample:

– Fruitwithcheese(aslongastolerated)

– Rootveggieswithfish/meat

– OrangejuicewithgelaRnandMCToil(seeiniRalshoppinglist)

AcRonGuide

5.Don’tleavelongerthan2.5–3hoursbetweensiengswherepossible.

– Thiswilldestabilizeyourbloodsugarlevel,elevatestresshormones,andchangeyourphysiologytosuppressenergy,immunefuncRon,digesRonandsex!

PracRcaliRes

•  Baked/roastedrootvegetablesareeasytodoandyoucanpreparetheminbulktouseforseveralmeals.

•  Bakedorroastedpotatoesaregreat.

•  Fruitiseasyandconvenientasacarbohydratesource.

•  Addhoneytorecipeswhereappropriate.

MealIdeasandRecipes

•  Nextweek,we’llmoveontotherealpracRcaliResofimplemenRngwhatyou’velearnedinweeks1‐7.

•  We’llbeginlookingatspecificmealandsnackideasthatyoucaneasilyimplementintoyourschedule,starRngwithbreakfastandmid‐morningsnacks,thenlunchandadernoonsnacks,followedbydinnerandbedRmesnacks.

AddiRonalLesson

•  PleaseconsumetheaddiRonallesson,whereIteachyouthebenefitsofmeasuringyourownbloodsugarlevel.

•  Ialsoteachyouhowtorunasimpleurinetesttocheckyoursugarmetabolism,aswellasthestatusofsomeofyourkeysugarmetabolismnutrients,suchasB‐vitamins.

TopResource

•  “IDidn’tQuitSugar”isareally,reallygoode‐bookonthetopicofsugar.

•  IHIGHLYrecommendyougrabacopyofthisasitcontainssomegreatinfoandevenbeMerrecipes!

ThankYou

•  Asalways,thankssomuchforlisteningandwatching.

•  Ihopeyouenjoyedtheinfo!

•  SeeyounextRmeandpleasecontactusatoffice@hpexperts.comifyouhaveanyquesRons!