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