It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected You Are a Badass: How to Stop Doubting Your Greatness and Start Living an. It Starts With Food: Discover The Whole30 And Change Your Life In Unexpected UNEXPECTED WAYS BY DALLAS HARTWIG, MELISSA HARTWIG PDF. It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways [Dallas Hartwig, Melissa Hartwig] on kaz-news.info *FREE* shipping on.
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Many reported the elimination of sugar cravings and a healthier relationship with food, allowing them to pass up desserts and sweets they used to find irresistible. But what impressed us the most were the number of people who told us the program had improved or completely eliminated their physical ailments.
Seasonal allergiesgone. Asthmanot a single attack. Blood pressureback to normal. Cholesterolimproved by an astonishing degree. Stubborn tendonitishealed. OK, that one didnt surprise us! Since that inception in July , weve freely offered our Whole30 program on our Web site. The program has spread virally through word-of-mouth, and over the past three years, tens of thousands of people all around the world have completed the program and have reported that the Whole30 did, in fact, change their life.
Its funny how many of our testimonials start with, When you told me the Whole30 was going to change my life, I thought, Yeah right. But it totally did! Just keep reading. At the beginning of the year, my cholesterol was so high I was sure Id need to go on medication. But by the end of my Whole30, my overall cholesterol level dropped 83 points, triglycerides dropped 82 points, LDL dropped 63 points, and HDL rose 3 points.
Plus I lost ten pounds and over seven inches. Thank you! Patty M. Robb Wolf, the New York Times bestselling author of The Paleo Solution and one of the worlds leading experts on the Paleo lifestyle, has been a friend and mentor for several years now.
Robb has influenced our program and the way we work with our clients tremendously. In fact, his thirty-day elimination approach formed the foundation of our Whole30 program. As a result, the basics of our food recommendations look a lot like the fundamental tenets of the Paleo diet. Youve probably heard of it by nowyou know, that caveman diet the media has been talking about? Its recommendations are based on the diet consumed by man during the Paleolithic eraa 2.
The theory is that we are genetically adapted to the diet of our Paleolithic ancestors, and that genetic disposition hasnt changed much in the last 10, yearswhich means we are not genetically suited to our modern, industrially-produced, agriculture-based diet.
Paleo diet advocates believe that the healthiest diet for people today should resemble the diets of our hunter-gatherer ancestors. First, its not about recreating the existence of cavemen. No one wants you to go without electricity, hot showers, or your beloved iPhone.
And yes, cavemen didnt always have a long life span, but thats not because of their food choicesit was more likely the lack of antibiotics, the abundance of predators, and harsh living conditions. Second, its not a carnivorous dietthe moderate amount of high-quality meat is balanced with tons of plant matter vegetables and fruit. Third, the fat you eat as part of a Paleo diet will not clog your arteries because fat all by itself is not the culprit in that scenario.
More on that later. Finally, the diet is not carb-phobic; its percent sustainable from day one, and its really not that radicalunless you consider eating nutrient-dense, unprocessed food radical. Which, in todays microwave-dinner-fast-food-low-fat era, might very well be the case. Now, we agree that foods advocated by the Paleo diet are the healthiest choices in todays modern age. The research and experience of folks like Dr.
Loren Cordain and Robb Wolf heavily influenced our own experimentation, and the results we achieved after eating this way were hard to ignore. But please, hear us clearly on this one subject: We are far more concerned with health than we are with history.
We arent recommending meat and vegetables because we think thats what our ancestors ate; we dont say cheesecake is a poor choice because cavemen didnt eat cheesecake; and were certainly not about to debate whether any one food is technically Paleo. While the Paleo diet is backed by solid scientific research refer to our references , we generally dont get all hung up on what Paleolithic man may or may not have eaten. We care about what is making us, here and now, more or less healthy.
And we suspect thats what you care about too. But if youre not interested in the history or you dont believe in evolution at all, thats OK too. You dont have to download into Darwinian evolutionary theory to participate because well just be concentrating on biology and natural patterns of behavior. There are some things for which we are simply hardwired, like being active during the day and sleeping at night, liking sweet tastes, and experiencing thirst when we are dehydrated.
In the natural world, these primal urges are designed to keep us safe, fed, hydrated, and healthy. But in todays modern world, these biological signals dont always work the same wayand our ability to override them often gets us into trouble. Understanding the biological purpose of these signals and how to hear them over all the noise in todays busy world is one of the keys to optimal health. Now is a good time to address one of our most commonly heard questions: Do you have the science to back this stuff up?
The answer, of course, is yes. We will reference a ton of technical informationwhat we call science-y stuffand we promise to translate any complicated material into easy-to-understand concepts. We have references galore in our appendix: peer-reviewed, credible research that weve used to back up the program we present here.
We dont recommend anything that we dont believe is true, based on the findings of the scientific research community. But relying on science alone is tricky. Many of these nutritional theories arent as rock-solid as, say, the theory of gravity. There is still a lot the scientific community doesnt know about food, nutrition, and health. Which means that for every finding we present, you can consult the Source of All Knowledge the Internet and find studies that suggest the opposite.
Coffee is good for everyone! Coffee may increase your risk of cancer! Which one is right? Maybe neither, maybe bothits hard to know. But one thing is certainin the case of nutrition and health, the science can be confusing, and can lead to paralysis by analysis a state in which you take no action because youre not sure what to do. In the absence of enough conclusive science, what else can we rely on? Observation, experience, and clinicallybased evidence.
Our recommendations are based on the protocols that have been effective for our clients. Getting positive results from one client is good, but getting similar positive results from a thousand clients truly confirms the efficacy of the protocols and suggests that they will produce reliable results for other people with similar health conditions.
The trouble is, we cant rely exclusively on observation, experience, or clinically-based evidence. Despite loads of experience and careful observation, it can be difficult to pinpoint the exact cause and effect of any one behavior on a population.
For example, consider the following statement: When ice cream sales are high, the frequency of shark attacks increases. Therefore, sharks attack in response to rising ice cream sales. Obviously, those two things are merely correlated and not cause and effect. The two variables exhibit a common traitthe warm seasonwhen people are more likely to both eat ice cream and swim in the ocean.
Yet its easy to confuse correlation with causation when you are relying solely on observational data. So, how did we come up with our dietary recommendations? We combined scientific research with clinical experience. We have scientific studies to back up our recommendations.
We have years of experience and documented Whole30 results to confirm that were on the right track. Its the best of both worldsthe academic evidence and the boots-onthe-ground experience that comes from working with thousands of people and getting amazing results. But none of those published studies take into account your life, your history, your context. The most relevant form of experimentation for you is self-experimentation, so you can figure out for yourself, once and for all, how certain factors affect you.
And that is exactly what we are proposing here, with our Whole30 program. Grounded in science, based on thousands of observations and proven results, and anchored with a thirty-day structured self-experiment. In Chapters 3 through 7, well outline our four Good Food standards and talk about the ways that less-healthy foods mess with your brain, hormones, gut, and immune system. Well do our best to keep the science accessible and use lots of analogies to help you understand the way things work in the body.
If youre the kind of person who needs to know not just the how, but also the why, these chapters are a must-read. If you dont care about the science and just want to know what to eat, how much to eat, and how to create lifelong healthy eating habits, feel free to skip straight to the food in Chapter 8.
My wife and I have had terrible seasonal allergies for several years. Now our allergies have all disappeared. We are off all allergy meds, which we used to take like candy.
As for our four-year-old daughter, we are two weeks into her Whole30, and I am amazed to report that her allergy symptoms are virtually gone. No sneezing. No runny nose. After taking both pills and nose spray for much of her life, her allergy symptoms are better now than they have ever been. Brian C. Were pretty picky about this: all the foods we recommend have to satisfy all four criteria.
Not three, not most all. Well explain them in more detail in the coming chapters, but here are the basics. Promote a healthy psychological response. Promote a healthy hormonal response. Support a healthy gut. Support immune function and minimize inflammation. Before we get into each of the Good Food standards, however, we need some general background on food. Food is composed of a multitude of complex molecules. Some provide energy, some provide structural components, some interact with various receptors and transmit signals to our bodies, and some are relatively inert.
People sometimes oversimplify food, and say things like, I eat whole grains for fiber or I drink milk for calcium, but the reality is that all whole, unprocessed food is a rich, complex blend of nutrients. We broadly organize these components into two major classifications: micronutrients and macronutrients. A micronutrient is defined as an essential compound needed only in relatively small amounts. A micronutrients purpose is not to generate energy but to serve a wide variety of important biological functions, including: protection against free radicals, enhancing immune response, and repairing DNA.
There are hundreds of different micronutrients, but some youve probably heard of include vitamins like vitamin C , minerals like calcium , and phytonutrients like beta-carotene.
Selecting foods with the right amounts and a wide variety of micronutrients is critical for our long-term health.
A macronutrient is defined as a group of chemical compounds consumed in large amounts and necessary for normal growth, metabolism, and other bodily functions. Macronutrients are used to supply energy and, in some cases, are used as structural components. In humans, the three macronutrients are carbohydrate, protein, and fat. All carbohydrates, whether they come from a carrot, brown rice, or a Pop-Tart, break down into simple sugars in the body.
Complex carbohydrates are simply a bunch of sugars linked together, and those chains of sugars are broken into their individual links upon digestion. Simple carbohydrates, specifically glucose, are a universal energy source that is easily used by most cells in the body.
Glucose is fuel for intense activity and fuel for your brain cells. This is why some people say that there is no dietary requirement for carbohydrate. Proteins are made up of long chains of amino acids, which are the building blocks for all sorts of biological structures. The amino acids in proteins are necessary for building, maintaining, and repairing muscles, connective tissue like tendons and ligaments, skin, hair, and even your bones and teeth.
In addition, most enzymes and many hormones in the body are actually proteins. Fats are either in free form free fatty acids or built into complexes. Fatty acids belong to one of three types or families: saturated, monounsaturated, or polyunsaturated. Fats allow you to absorb fat-soluble vitamins and essential nutrients from food, help to transport nutrients across cell membranes, and are critical to maintaining proper immune function.
Dietary fats are also the building blocks for brain tissue, nerve fibers, reproductive and stress hormones, immune messengers, and cellular membranes.
Finally, fat is also an excellent slow-burning energy source, perfect for supporting lower intensity activity. The energy contained within each type of macronutrient is measured in calories.
Carbohydrates and protein each contain four calories per gram; fat contains nine calories per gram. Diet books and experts have long attributed weight problems to simply eating too many calories, and specifically, too much fat. After all, fat is more than twice as caloriedense as either protein or carbs!
If only it were that easy. While calories do count for something, good health depends on far more complex factorsand simply reducing calories or fat isnt the answer. The foods you eat exert a powerful psychological influence, stronger than any act of willpower. They influence your hormones, silently directing your metabolism. They affect your digestive tract, your bodys first line of defense. And they impact your immune system and your risk for any number of diseases and conditions. Your good health starts with the foods you eat.
And determining which foods make you more healthy starts with our four Good Food standards. Theyre in this order for a reasonbecause we think this is generally how things start going wrong. First, you overconsume nutrient-poor foods, because of their psychological effect on you. Overconsumption and the kinds of foods you tend to over consume then leads to hormonal, gut, and immune-system disruptionand all of the symptoms, conditions and diseases that may follow.
These chapters will lay the groundwork for the discussion on food, and make it that much easier for you to understand why well be asking you to remove certain foods from your plate. Well also wrap up each of these four chapters with a summary to make it easier for you to refresh your memory when we do start talking about food. Prior to the Whole30, I recognized that I had severe difficulties dealing with food cravings and knowing when to stop eating.
Cheat meals turned into cheat feasts and cheat weekends. My frustration with controlling my cravings and urges skyrocketed. Daily I asked myself, How can I get these urges under control? Why do I feel like I need these bad foods?
Where should I go for help? Whole30 is the answer. I havent felt the deep desire to binge since Ive submerged myself into this program. I dont feel like I have to struggle to make decisions when trying to decide what to eat. The way I eat now is how I honestly desire to feed myself.
Aubrey H. Stay with us, because we suspect this section is going to resonate with you. As a rule, we think the foods that are good for your body should also not mess with your mind. And we think the psychological effects of your food choices are perhaps the most important factors to consider during your healthy-eating transformation.
How many times have you tried a new plan, bought new foods, and stuck to the new menu for a few weeks, only to fall right back into your old habitsand old waistline? Every time youve tried to diet, we suspect. Want to know why your previous efforts have failed? Dieting doesnt work. But you knew that already, didnt you?
Calorie-restrictive plans have been found to help folks lose weight, but only in the short term. Most folks cant sustain their new dietary habits, and after a year or two, the vast majority end up gaining back even more weight than they lost. Kind of a bummer, right? The truth is, simply reducing your calories isnt likely to change or alleviate your food cravings, even if you do lose weight. And well show how your cravings, habits, and patterns are critical to your long-term success.
In addition, creating healthy dietary habits isnt just about restricting or eliminating certain foods. You already know that fast food, junk food, and sweets arent good for you. You know you shouldnt eat them if you want to lose weight, get off your medication, or be healthier.
Yet you continue to eat them. You struggle with food cravings, bad habits, compulsions, and addictions. You know you shouldnt, but you feel compelled to eat these foods. Sometimes, you dont even want them, but you eat them anyway. And you have a hard time stopping. All of which makes you feel guilty and stressedand more likely to comfort yourself with even more unhealthy food.
Were here to tell you: Its not your fault. You are not lacking willpower. You are not lazy. And its not your fault that you cant stop eating these foods. Now were not trying to say that the choices you make arent your own or that you dont have any responsibility for your current health status or waistline. But what you have to understand is that these unhealthy foods have an unfair advantage.
They are designed to mess with your brain. They are built to make you crave them.
They make it hard for you to give them up. And until you know their dirty little secrets, you will never be able to leave these foods, and your cravings, habits, and patterns, behind.
We are going to spill their secrets. We are going to help you understand why you crave the foods you do and explain how these unhealthy foods trick you into eating them. Then well show you how to outsmart your cravings once and for all. Cravings arent merely about your behavior related to the food in questiontheyre about your emotional motivation and the conditioning habit that is created with repeated satisfaction.
You dont even have to be hungry to experience cravingsin fact, theyre more closely related to moods like anger, sadness, or frustration than to hunger. In addition, your capacity to visualize the food and imagine its taste are strongly correlated with craving strengthso the more you fantasize about indulging, the less likely you are to resist.
Specific food cravings can turn into poor eating habits in just a few days, leaving us stuck in a cycle of relentless urges, short-term satisfaction, and long-term guilt, shame, anxiety, and weight gain.
To effectively change our relationship with food and maintain new, healthy habits forever , we need to understand what is behind our cravings, habits, and patterns.
It all starts with biology and nature. For example, bitter tastes signify toxic foods while sweet tastes signify a safer choice.
Thanks to nature and our biology, our brains have been hardwired to appreciate three basic tastes: sweet a safe source of energy , fatty a dense source of calories , and salty a means of conserving fluid. When we came across these flavors, neurotransmitters in our brain would help us remember that these foods were good choices by sending us signals of pleasure and reward, reinforcing the experience in our memories.
These important signals from nature helped us select the foods best suited to our health. But there is one very important point to keep in mind with respect to these signals from nature. They werent designed to tell us which foods were deliciousthey were designed to tell us which foods were nutritious.
In nature, pleasure and reward signals led us to vital nutrition. The trouble is that in todays world, the ancient signals persist but the foods that relay them are anything but good sources of nutrition. And that creates a major disruption in our bodies and in our brains.
Over the last fifty years, the makeup of our foods has dramatically changed. Our grocery stores and health food markets are packed with shelves of processed, refined food-like productswhich no longer look anything like the plant or animal from which they were derived. Food scientists caught on to the fact that our brains respond strongly to specific flavors such as the aforementioned sweet, fatty, and salty , and armed with this knowledge, they began to modify our whole foods.
They sucked out the water, the fiber, and the nutrients, and replaced them with ingredients like corn syrup, MSG, seed oils, and artificial sweeteners, colors, and flavors. All of this with the specific intention of inducing cravings, overconsumption and bigger profits for food manufacturers. Theyve turned real food into Franken-food.
These foods light up pleasure and reward centers in the brain for a different reason than nature intendednot because they provide vital nutrition, but because they are scientifically designed to stimulate our taste buds.
The effect is a total disconnection between pleasurable, rewarding tastes sweet, fatty, and salty and the nutrition that always accompanies them in nature. In nature, sweet tastes usually came from seasonal raw fruit, rich in vitamins, minerals, and phytonutrients.
Today, sweet flavors come from artificial sweeteners, refined sugars, and high fructose corn syrup. In nature, fatty tastes usually came from meats, especially nutrient-packed organ meats.
In modern times, fats come from a deep-fryer or a tub of spread. In nature, precious electrolytes like sodium came from sea life, or from the animals we ate. In modern times, salt comes from a shaker. Do you see the problem with this? Modern technology has stripped the nutrition from these foods, replacing it with empty calories and synthetic chemicals that fool our bodies into giving us the same powerful biological signals to keep eating.
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This means we are eating more calories with less nutrition. Persistent biological signals lead us to overeat sweet, fatty, salty foods while keeping us malnourished. These Franken-foods are ridiculously cheap to produce. They unnaturally electrify our taste buds. They contain little, if any, nutrition. And they mess with our brains in a major way. A supernormal food stimulus arouses our taste receptors more intensely than anything found in nature. Candy is far sweeter than fruit.
Onion rings are fattier and saltier than onions. Sweet-and-sour pork is sweeter, fattier, and saltier than actual pork. And Franken-foods like Twinkies and Oreos outcompete any taste found in nature, which is, of course, exactly why we prefer them. These supernormal stimuli are like the Las Vegas Strip of foods. But entirely contrived. Not at all realistic. Totally overwhelming. And if you take a good, hard look in the light of dayi. But the over-the-top flavors found in these foods and the extra-strong connections they forge in your brain make it hard to stop eating themand make natural, whole foods look bland and boring by comparison.
You may be thinking, If these foods taste so good that I cant stop eating them, maybe I should just stop eating foods that taste good. But that just sounds miserable to usand flavor restriction would probably be just as unsuccessful long-term as caloric restriction!
Thankfully, this strategy is wholly unnecessary. The problem isnt that these foods are delicious. The problem is that these foods are supernormally stimulating in the absence of nutrition and satiety.
They are the essence of empty caloriesfoods with no brakes. They sound the same, but biologically speaking they are two separate and distinct concepts. Satiety occurs in your digestive tractspecifically, in your intestines. When youve digested and absorbed enough calories and nutrients to satisfy your bodys needs, hormones signal to your brain that I am well nourished now, which decreases your desire for more food. Satiety cant be fooled or faked, as it is dependent on the actual nutrition in your food.
But since digestion is slow, these signals may take several hours to be transmitted, which means they cant do a very good job all by themselves to keep you from overeating. Thats where satiation comes in. Satiation is regulated in the brain and provides more timely motivation to stop eating.
Its based on the taste, smell, and texture of food, the perception of fullness, even your knowledge of how many calories are in a meal. As you eat, you perceive various sensations This is delicious, I shouldnt eat the whole bag or Im getting pretty full , all of which send your brain status updates to help you determine whether you still want more.
But unlike satiety, satiation is an estimate dependent on your perceptions, not an absolute measurement. Ideally, the brain would signal us to stop eating when our bodies have sensed that weve digested and absorbed enough nutrition to support our health. In this case, satiation and satiety would be one and the same. Lets use the example of a prime rib dinner. Prime rib contains complete protein, the most satiating of all the macronutrients, and naturally occurring fat, which makes protein even more satiating.
As you eat your prime rib, youll find yourself wanting prime rib less and less with every bite. The first bite was amazing, the second fantastic, but by your tenth bite, the texture, smell, and flavor are less appealing. And by the twentieth bite, youve had enough, and you no longer desire the flavor or texture of the meatso down goes your fork. This is satiation. Prime rib also takes longer to eat than processed food as you actually have to chew and swallow , which gives your brain a chance to catch up with your stomach.
As you eat and start to digest the meat, your body recognizes that the dense nutrition in that prime rib is adequate for your energy and caloric needs. This sends a were getting nourishment signal to your brain while youre still working on your plate, which also reduces your want for more food.
This is satiety. This scenario plays out differently for foods lacking the satiation factors of adequate nutritioncomplete protein, natural fats and essential nutrients. Lets compare prime rib to a tray of Oreos.
Oreos are a highly processed food containing almost no protein, saturated with sugar and flavor-enhancing chemicals, and filled with added fats. As we eat the Oreos generally at a much faster rate than prime rib , they move through us quickly and dont provide enough nutrition to induce satiation or satiety. So unlike the prime rib, there are no brakes to decrease our want. We want the tenth Oreo just as much as the first. And we never stop wanting more because even though weve eaten plenty of calories, our bodies know that we are still seriously lacking in nutrition.
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So we eat the whole darn package because satiety cant be fooled. In the case of Oreos, the only reason to stop eating is when our bellies are physically full, and we realize were about to make ourselves sick from overconsumption. Those arent brakes at allthats just an emergency ejection seat. This processing removes any nutrition once found in the food but still leaves all the calories.
The final concoction we cant really call it food at this point offers a staggering variety of over-the-top flavor sensations in every single bitebut your body knows there is no nutrition there, so you continue to want more food, even past the point of fullness. If we stopped right here, wed have made our point.
Clearly, these foods violate our first Good Food standard by provoking an unhealthy psychological responseheck, they were designed to do just that! Unfortunately, theres more. Chronic consumption of these foods doesnt just affect our taste buds, our perceptions, and our waistlines.
Over time, they literally rewire our brains. Reward circuitry is integrated with parts of the brain that enrich a pleasurable experience with emotion, making it more powerful, and easier to remember. The combination of pleasure, reward, and emotion pushes you toward rewarding stimuliincluding food. The foods in questionsupernormally stimulating without adequate nutrition to invoke satiation or satietytell the brain to release dopamine, the neurotransmitter associated with the pleasure center.
Dopamine motivates your behavior, reinforces food-seeking wanting and energizes your feeding. It gives you that rush of anticipation before youve even taken your first bite.
Youre daydreaming at work and start thinking about your favorite cookie from the downtown bakery. Youre visualizing the taste, the smell, the texture. You start to get excited and happy at the thought of picking up cookies on the way home.
You want those cookies. Thats dopamine talking. On the way home, you stop at the bakery, pick up a dozen cookies, and take your first bite before youve even pulled out of the parking lot. Of course, because that cookie is supernormally stimulating, but lacking in nutrients that satiate, you dont stop at just one. Immediately, the brain releases opioids endorphinsthe bodys own feel good compounds , which also have a rewarding effect.
The release of opioids brings pleasure and emotional relief, releases stress, and generally makes you feel good. Over time and with continued reinforcement, those dopamine pathways begin to light up at the mere suggestion of the food, like when youre driving past that bakery, see someone else eating a similar-looking cookie, or watch a commercial for cookies on television.
This preemptive dopamine response and the memory of the reward youll experience when you indulge makes it all but impossible to resist the urge to satisfy that craving. Your want has turned into a need. The kicker? You dont even have to be hungrybecause its not about satisfying your hunger.
Its about satisfying the craving. After just a few trips to the bakery, your memory circuits tell your reward circuits that the cookie will bring you joy. Different nutrients cause different hormonal responses. These hormonal responses control the use.
When the temperature reaches the normal range again. Chronically elevated insulin levels are correlated with leptin resistance and indirectly related to elevated cortisol levels. The furnace kicks on to keep the temperature above the lowest point set.
They are secreted by cells in one part of the body and bind to receptors in another part of the body. Insulin facilitates the moving of macronutrients protein. Washington Our second Good Food standard states that the food you eat should produce a healthy hormonal response in the body. This is probably the most science-y section of the whole book.
To go back to our thermostat analogy. Hormones have many roles. I have cut my diabetes medications in half. Hormones also respond to any external factor that tips the scales out of balance. East Bremerton. A rise in blood sugar is sensed by beta cells in the pancreas. The primary place to store glucose is in the liver and muscles. Which is good. To begin with. To be optimally healthy. Insulin effectively stores all macronutrients—protein.
Got that? Chronically high levels of blood sugar hyperglycemia are harmful. And because carbohydrate is fuel for intense activity. If stored in the liver. This leads to a rise in the amount of circulating blood sugar glucose. When blood sugar increases.
Once cells have taken glucose out of the bloodstream. When your gas tank is full. Insulin signals cells in the body to pull glucose out of the bloodstream and move it into storage. If there is an overabundance of sugar. In other words. Elevated insulin levels also have a satiety function. It acts on virtually all cells in the body and directly controls or influences energy storage.
If less fat is being burned for fuel. If you have a healthy metabolism. When there is no room in the liver and muscle cells. As body fat continues to accumulate. And this pileup of sugar and triglycerides in the blood pushes another hormone.
But our bodies are pessimists. You will not like Plan B. You become hungrier and probably eat more. If you have very little body fat—perhaps too little to survive a potential food shortage—leptin levels are low. Leptin levels follow a normal daily cycle tied primarily to your eating schedule. Fat cells do this by secreting leptin.
These two processes combined—the preferential burning of carbohydrate over fat for fuel and the creation of triglycerides—lead to increased body fat and increased triglycerides and free fatty acids in the blood.
When the liver and muscle glycogen stores are full. Our DNA always expects. As fat is a storage depot for energy. This triggers the secretion of appetite-stimulating hormones and is one of the reasons we wake up hungry. Overconsumption of nutrient-poor. Leptin tells the brain how much body fat is stored and regulates both energy intake and energy expenditure to keep body fat levels in balance.
This leads to a condition called leptin resistance. In contrast to insulin sensitivity. So until the brain hears leptin say. Imagine that your brain is blind.
Which makes your leptin resistance worse. With sugar in such large supply. And without that leptin message. This leads your brain to tell you to eat more and move less. Accumulation of visceral fat fat stored in and around your organs is enough to promote hormonal dysfunction.
You are now. And … takes us back to insulin. This leads to a buildup of triglycerides in the liver. Shall we recap? When you chronically overconsume food-with-no-brakes. But how does this lead to problems with leptin? You chronically overconsume. This makes you leptin resistant. And … Leptin resistance leads to insulin resistance. Leptin resistance means that you are gaining fat and swimming in leptin—but your brain is clueless.
Leptin resistance is like a hormonal conversation gone haywire.. Chronically high levels of insulin are harmful. When you are insulin resistant and. This is very. Too low comes with its own set of side effects—cranky. Since high levels of blood sugar are very unhealthy. To you. The response to this damage is a cascade of immune responses.
Chronic hyperglycemia first causes beta cell adaptation. Type 2 diabetes occurs when because of the severity of insulin resistance and beta cell death your body can no longer produce enough insulin to keep your blood sugar within healthy parameters. All of that excess glucose needs to be stored. Insulin resistance requires that the pancreas produce even more insulin. This creates ongoing hyperglycemia—chronically elevated levels of blood sugar. Hyperglycemia chronically high levels of blood sugar is damaging.
At this point. Once this occurs. The damaged cells continue to try to protect themselves. Since your blood sugar regulation mechanism no longer works properly.
We just need to introduce yet another hormone related to overcarbsumption. Tens of thousands of people die of complications from diabetes every year. There is a caveat. Chronic stress. Say hello to cortisol. Nobody wants diabetes. There is normally about five grams a teaspoon of blood sugar circulating in your bloodstream at any given time.
The takeaway: When the body senses a dip in normal blood sugar levels. And we assure you. Glucose is one form of sugar found in food and is also the type of sugar circulating in the bloodstream. Glucagon unlocks the one-way door out of storage cells like liver and fat cells. When you are insulin resistant and eat a high-carb meal. Got it? Glucagon is the energy access hormone. Strike seventeen against dietary habits that chronically elevate blood sugar and.
Between meals. One of these mechanisms works via a hormone called glucagon. Which means that when insulin levels are elevated even moderately. Glycogen is the stored form of glucose. Glucagon then tells the body to break down stored fat and convert stored liver glycogen and. Diabetes comes with its own list of side effects and related conditions: But so can prolonged periods of not eating extended fasting. Elevated cortisol levels preferentially direct body fat to the abdominal region instead of.
Cortisol secretion is tied to many factors like sleep. Chronically elevated cortisol levels increase blood sugar levels. Cortisol has a circadian rhythm that coincides with the light-dark cycle. It is secreted in response to low blood sugar. Cortisol then prompts glucagon to get to work.
Being chronically underslept. Excessive abdominal fat also called central obesity is part of metabolic syndrome. And when cortisol gets rowdy. This causes your adrenals to release cortisol all the time. Cortisol levels then decline rapidly as the day progresses. Chronically elevated cortisol impairs glucose uptake from the bloodstream and enhances the breakdown of glycogen in the liver—both leading to more glucose in the blood.
That sleep. To make matters worse. It mobilizes energy for activity and helps to fire up your nervous system so that you mentally feel more like Einstein than like Homer Simpson. Cortisol is highest just before waking. Chronically elevated cortisol promotes insulin resistance and tends to elevate leptin levels. Remember this from the last chapter?
Cortisol stimulates the drive to eat supernormally stimulating. Because chronically elevated cortisol sends a variety of messages via different hormonal pathways. Elevated cortisol also contributes to weight gain by inducing stress-related overeating. It raises blood sugar by stimulating glycogen breakdown. Cortisol plays a key role in salt metabolism. Now we have your attention.
Over the next few hours.
Increased central obesity is also a direct risk factor for conditions like heart disease. This give-and-take balance is constantly monitored and adjusted.
Glucagon continues to allow you to tap into your glycogen and fat stores to keep you on an even keel. You dig into the stew grass-fed beef with chunks of carrot. You finally arrive home at 6: Around 6 a.
Though you have only 30 minutes for lunch. Because you exercise regularly. Your pancreas secretes a proportional amount of insulin in response to the rise in blood sugar.
We think we can summarize our case right here: There are not enough pages in this book to examine all those influences in detail. The digestive and hormonal response to lunch is similar to that of breakfast—a modest. This nutritious meal triggers the secretion of satiety hormones like leptin and insulin. In real life. Around noon. So if you have an intimate relationship with food-with-no-brakes. Glucagon tells your liver to release some glucose back into the blood. You enjoy a hearty salad mixed greens.
As your afternoon progresses. For you. The moder-. You forage for a pint of frozen yogurt in the freezer and settle in front of the television. Multiple satiety hormones including leptin are elevated. You grab a low-fat blueberry muffin. Glucagon breaks down liver glycogen and increases blood sugar. At noon. Most likely not. You resist the urge to call for pizza delivery and make chicken parmigiana. The high levels of blood sugar give you a kick-start.
Since your breakfast is almost exclusively fast-digesting carbohydrate and sugar! Your alarm goes off at 7 a. Some of the carbohydrate from the bagel is used for fuel. It starts with the same early morning. Your cortisol levels are abnormally low in the morning a dysfunctional situation created by an overly stressful life and worsened by unhealthy eating habits.
You fall asleep quickly and sleep well through the night. Work is busy. That works for a while. Once again. A few hours later. Thanks to leptin resistance. Just two hours later.
This stressful blood sugar crash prompts a cortisol response. Your brain translates these events as. To help you deal with the stress of your day. Even though there is some protein in the turkey. The caffeine in the coffee provokes another cortisol response. What happens in the evening is highly indicative of aspects of your hormonal dysfunction.
By midmorning. Thanks in part to your chronic poor-eating habits. You settle on a pint of specialty ice cream and the rest of a bag of pretzels—both highly processed. Things are Not Good. You prowl through the pantry and freezer on autopilot. Later in the evening. Your out-of-whack cortisol keeps you from being hungry for breakfast.
Your lunch leftover spaghetti-and-meatballs and a glass of skim milk recreates the same pattern for the third time today—blood sugar spikes and crashes. The worst part?
It starts all over again tomorrow. You head to work. Your high-carb. At the end of your day. Your doctor says that your blood pressure is high. Or maybe not—because the hormonal disruptions are invisible. A fig bar and a small iced coffee stave off hunger until you head home. Due in large part to your diet. A cup of coffee gets you motivated enough to shower.
When you get home. And we will help you fix it. This is new information for a lot of people. And the single largest factor in the balance and function of these hormones is food. Your less-than-active lifestyle and continuous overreliance on sugar and carb-dense processed foods has kept your blood sugar and insulin levels chronically elevated for years: Where did this spare tire come from—I eat so healthy!
If this sounds like you. If you need to take a breather right now. Because we can easily make our point with granola bars. Given all this. Surprised that candy. Which leads to leptin resistance. Why do I crave sweets late at night? Now you know why. This hormonal dysregulation is really powerful. Which leads to overconsumption. Processed foods that add or concentrate carbohydrates. Those additional twenty pounds of body fat are immunologically active—and secreting a lot of leptin.
Thanks in part to cortisol dysregulation. You continue to gradually accumulate body fat. All of which further promote overconsumption. Remember that hormones create and perpetuate these dysfunctions. This promotes further overconsumption.
About time. Changing the food you put on your plate.
Forcing nutrients into cells creates damage and inflammation and leads to chronically elevated blood sugar and insulin levels. The good news is that even after decades of poor eating habits and hormonal dysfunction. Read on. You can stop overconsuming. Periods of fasting or excessive caloric restriction. When you swallow that food.. The surgery relieved the severe pain. Essentially nothing happens to carbohydrate and fat in the stomach.
These two functions—digestive and immune—are inextricably intertwined. You take a bite of food and start chewing. Colorado Our third Good Food standard evaluates the effect of certain foods on the digestive tract.
Chewing breaks your food i. Your stomach then releases a controlled flow of this mixture of food and digestive enzymes into your small intestine. The carbohydrates are completely broken down into individual sugars.
It Starts With Food
Fort Collins. Every time I ate something. We believe you should consume only foods and drinks that support normal. Your stomach also acts as a sensor for satiety. I completed my first Whole30 in March In Through the process. I had surgery to remove two and a half feet of intestine. Your liver is also responsible for producing bile which is stored in the gallbladder and helps to digest fats and cholesterol which is critical for normal cellular and hormonal function.
That road rash would expose your unprotected insides to the outside world. It also forms fats triglycerides out of excess dietary carbohydrate and stores important substances like vitamins A. Here is another critical point: The entire process of digestion takes place while your food is still inside the long tube that passes from the one end of your digestive tract to the other. Keeping the right stuff in and the wrong stuff out is critical to a healthy gut.
Think of the intestinal lining as similar to the skin on your body—a highly flexible. The remainder of your meal then passes into the large intestine.
If they get past all of those defenses and manage to infect other tissues. Skin is designed to keep good stuff fluids. It is long and convoluted. This is why your gut is so critical to your immune system. So your immune system fortifies your intestinal wall with immune cells. Think of food that is still inside your small intestine in the lumen as technically still outside your body.
Your liver filters them out before they get into the rest of the body. Any bad guys who make it past these immune cells into the bloodstream then have to travel through the liver. Your small intestine does pretty much the same thing—except on a much larger scale. If undigested food somehow finds its way into the body. The rest of the solid waste is excreted via. When everything is properly broken down.
And probably harmful. There are only so many ways into the club. But the big. The good news is that a healthy gut is very well adapted to filtering out the bad guys while still absorbing the stuff from your food that you need. So if the lining of your gut is the physical barrier between your insides and the outside world. If that were the case. Without that control. If some bacteria found their way inside. You must be able to maintain control over what is allowed inside your body.
This is how leaky gut syndrome is related to immune-mediated problems in the body. The bouncers take their jobs very seriously. Some substances—properly digested food. At Club Body. Balance is key. These bacterial undercover agents hang out in the intestine just outside the door to Club Body.
Your body is home to trillions yes. Over the course of a very long time. As the bad guys pile up just outside the doors. There are a few ways bad guys can get into this exclusive nightclub. This spells big-time trouble for the in-house security force. Letting bad guys in through what should be tightly controlled entry points leads to fights and destruction of property and could eventually overwhelm the rest of the security staff inside.
In this situation. If we compromise our population of good bacteria on the outside. They might assault a bouncer. Our alliance with these friendly bacteria is largely what helps regulate our delicately balanced immune activity. Balanced gut bacteria the right kinds. Friendly gut bacteria help us digest our food. You create this condition of increased gut permeability.
Change the food you put on your plate. Remember how excessive abdominal fat central obesity. Is there ever a biological advantage to having an open wound? The answer is. That means your leaky gut also plays a major role along with cortisol in your stubborn belly fat and directly contributes to your risk of conditions like heart disease.
Poor food choices flood your gut with bad guys. Increased gut permeability is always a problem because it means your body no longer has control over what comes in and what stays out. The same thing happens inside your body if your intestinal lining is compromised. The importance of your gut as a healthy. Much like with your hormones. We should have your attention by now—but once again. You can heal your intestinal lining.
And that is a very bad situation—but do you want to know the worst part? Poor food choices are to blame. Bad food is what brings in the hoodlums. This leads to significant inflammation in those tissues.
Deposition of visceral fat which contributes to that sexy apple shape is one of the direct effects of increased gut permeability. One last thing—and the final nail in your leaky gut coffin. Whether the damaged tissue is a result of infection from bacterial invaders. Chronic Chronic inflammation stretches the inflammatory response out over months or even years. I had no clue that God would use the Whole30 to bring total alleviation of my pain!
It decreases quickly as your body begins the healing process. So from here on out. Acute inflammation is a good thing. You might have heard of systemic inflammation before. But what starts out as a healthy response can have adverse effects if it persists for too long or spreads too far. Think of acute inflammation as the cleanup before the rebuilding. I was focused. Since there are a few different subsets of inflammation some healthy.
More specifically. Related to location Localized Mostly confined to a specific area of the body. Inflammation indicates a mobilization of your immune system. I also happened to lose fourteen pounds and kicked my cravings. Pleasant Lake. I was on four or five different medications! But by my third week of the Whole Indiana Our final Good Food standard.
My mind was clear. At one point. And to drive the point home. Certain foods beat up. In order for your immune system to properly protect you. They confuse your immune cells. Your immune system will then respond to future encounters with this same substance in a more specific. Keeping things in their rightful places matters. This is where the third and fourth Good Food standards come back together.
Bad things happen when you confuse or overwork your immune system. Their top priority is to defend against potentially damaging threats—fires. They create immune chaos.
It Starts With Food by Dallas Hartwig [pdf e book]
Before we discuss how chronic systemic inflammation can be devastating to your health. Think of your immune system as a team of firefighters. Your immune system operates in a similar fashion.
And if you happened to see him in your kitchen again the next day persistent. Getting the guy out of your kitchen is more important than doing the dishes. But if this man was in the process of vandalizing your kitchen. As a result of the immune system dysfunction that ensues. Your immune system has its priorities and tends to rank fighting off invaders above general repair and maintenance.
The world is chock-full of nasty little buggers that would love to use your insides as home sweet home. If you woke up and found a strange man hanging out in your kitchen.
Your immune system is actually a highly interconnected complex of tissues and circulating cells that protect you from all the mean. But they also have to do routine maintenance and repair jobs. There is a distinct difference between infrequent responses to fires acute conditions.
Or keeping your arteries clear of plaque. An overworked. But if this situation continues for any length of time. Or healing that stubborn tendonitis. If certain factors like your food choices are overloading your immune system with too many tasks. They fight the blaze. If this were a one-time event. This is normal. Do we have your attention now? Of course it does. All very important jobs. Chronic systemic inflammation plays a key role in more than just age-related diseases.
Managing your inflammatory status profoundly impacts your quality of life. Inflammation contributes to a long list of conditions that you may be dealing with right now. Like asthma. This makes chronic systemic inflammation a very big deal. Having any one of these symptoms or conditions—or more than one. We were 20 once. We understand. They used to think that obesity caused diabetes. Related to Silent Inflammation. When fat cells are damaged by being overfilled.
Adipose tissue body fat is largely regarded by the scientific community as a separate endocrine organ. If you experience any of these conditions or symptoms. The more body fat you have. These immune cells then secrete additional immune-reactive substances that increase inflammation in the fat itself as well as elsewhere in the body. Think of exercise as microscopic structural injury—a stressor that forces your body to adapt.
Guess what? Belly fat is especially active in this process. If you have chronic systemic inflammation. Giving your body enough time and resources to repair damage and build new tissue is critical to becoming stronger. This is a comprehensive but not exhaustive list of conditions and diseases linked to systemic inflammation or having an inflammatory component. Systemic inflammation ruins everything. These foods elicit inflammation both directly and indirectly.
Which makes you more likely to get injured or overtrain. Lifestyle choices. Most people believe that what is encoded in their DNA is unchangeable. But even more important than the genes in your DNA sequence is which of those genes get turned on. This entire book is devoted to the idea that food plays the most important role in your pursuit of optimal health.
But genes may play a different role than you think. You hear folks saying. Your genetic makeup certainly plays a role in everything from height to eye color to health. Epigenetics is the intersection of your genes and your environment. It takes the intersection of your genes and your environment to turn on those sequences of events. While we are all born with a certain code. You can reduce systemic inflammation. Epigenetics is the study of gene expression—whether genes turn on or turn off.
Our gun may be loaded. In the case of diabetes. It means we are not doomed by our genetics. In short. Epigenetics is also influenced by physical and emotional stress. So keep reading. This is good news. Think about it this way: Genetics loads the gun.
Our environmental input diet. My symptoms were stiff neck. I could not sleep through the night because I was in so much pain! My doctor told me it could take six months of antibiotics or more to start feeling better. These foods fail our fourth Good Food standard: These foods light up pleasure.
Foods that fail our third Good Food standard by default also fail the fourth. At some point. Is it just fine that some of the foods you eat are controlling your behaviors.
Do you welcome an increase in illness. Remember your answer to these questions as we move through this section. Before we get started. These foods fail our first Good Food standard: Do you like energy slumps. I was tired all the time.
These foods directly promote intestinal permeability. I had a lot to lose—like every one of my Lyme disease symptoms.. These foods disrupt your normal hormonal balance.
Can you live with gas. We bet you answered every one of these questions with a resounding. These are foods-with-no-brakes. By creating intestinal permeability or directly promoting chronic systemic inflammation.
These foods fail our third Good Food standard: This can lead to the development of systemic inflammatory symptoms or autoimmune diseases and is a central risk factor for many lifestyle-related diseases and conditions. I thought to myself. I started feeling better after day three.
These foods fail our second Good Food standard: See how that plays right into the supernormally stimulating artificial sweeteners? Added sugar is one of the quickest and easiest foods to provoke an unhealthy hormonal response. Research suggests that the taste organ your tongue and taste buds is a peripheral target for leptin. Sugar does not make you healthier. Excess carbohydrate is turned into triglycerides. Sucralose Splenda is times sweeter than table sugar. This phenomenon is all too common in artificial sweetener users.
Overconsumption of sugar-sweetened. Do you want to argue with that? Can anyone make a case that added sugar contributes positively to our health? Remember the Vegas Strip analogy? Aspartame Equal and stevia are to times sweeter than table sugar. It thus becomes harder and harder for us to experience the same level of pleasure and reward that we did the last time we ate them—and makes it darn near impossible to appreciate the natural flavors found in fresh foods. Artificial sweeteners may be even more problematic because they are designed to deliver a sweetness hit that is far beyond what you could ever find in nature.
These artificial sweeteners provide taste and reward sensations the likes of which we biologically have never before experienced. Leptin resistance promotes further overconsumption. Your hormones may also have a role in this phenomenon. Because the sweetness of sugar is addictive. The more sugar we eat. At one of our nutrition workshops. Elevated cortisol levels promote stress-related cravings. We think of the sweet stuff first when describing foods that provoke an unhealthy psychological response.
Unfriendly gut bacteria love refined sugars. Splenda has more in common with pesticides than table sugar. From a micronutrient perspective. Empty calories. Sugar also messes with the healthy environment of our guts. At least. Numerous reports have associated the use of various artificial sweeteners with various conditions. Artificial sweeteners like Splenda may also kill off your beneficial flora.
Added sugar is any form of sugar or sugar alternative added to foods or beverages when they are processed or prepared. There have not been enough long-term studies on humans to definitively confirm or deny these associations. Some are derived from nature. There are some metabolic differences between specific forms of sugar glucose.
So in summary. We dare you to find a stevia leaf and chew on it for a while. There is sugar in fruit. This condition called dysbiosis can lead to gas. Since when we do look to sugar for iron. All sugar provides is calories—four per gram.
Alcohol fails all four of our Good Food standards. From a hormonal perspective. It alters the normal activity of your nervous system. Alcohol is also pro-oxidative. But for those of us who are merely social drinkers and not worried about addiction. Alcohol inhibits our inhibitory mechanisms. Especially when combined with sugar Jack and Coke.
Which means that when you are under the influence. Numerous studies also show—rather conclusively. Other neurotoxins include mer-. Even in well-nourished people. But no one ever asks for a mercury daiquiri.
Finding something healthy about his product is very.. The other thing that Mr. The problem is. First caveat: These claims come from the people who manufacture and market alcohol. The argument is the same for percent agave tequila or gluten-free beer. We simply want you to make educated decisions about foods.Essentially all biological processes have regulatory mechanisms designed to keep systems operating within safe. Milk is not just a source of calcium, but it also has many growth hormones, which are unhealthy for humans.
I did not have a lot of hope at first. The good news is that even after decades of poor eating habits and hormonal dysfunction. Think of the thermostat in your house. For the first time in my life, food made me feel good. Asthmanot a single attack.
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