Foundations of Health: Crossfit Tantrum
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Foundations of Health: Crossfit Tantrum
- 1. FOUNDATIONS OF HEALTH AMY RAIMONDI, MLIS, NTP A Nutritional Therapy Practitioner™ is not trained to provide medical diagnosis or treatment of any medical or pathological condition, illness, injury or disease. No recommendation or comment made by a Nutritional Therapy Practitioner™ should be construed as being medical advice or diagnosis.
- 2. FOUNDATIONS
- 4. • North to South Process • Starts in the brain • Dysfunction anywhere in the digestive system can impact health and performance • Protein utilization • Proper digestion is fundamental to nutritional therapy and health • Immune system • Mental health • Low-fat diet EVER? Your liver/gallbladder NEEDS support • Beets • Beta TCP • Beta Plus/Ox bile (no gallbladder) DIGESTION
- 5. MACRONUTRIENTS: A SOURCE OF FUEL FOR ENERGY
- 6. BLOOD SUGAR REGULATION • Our bodies are not designed to run on carbohydrates
- 8. …BY BREAKING DOWN MUSCLE TISSUE
- 9. THE ORGANS TAKE A HIT Hormonal imbalances? Thyroid issues? Depression? Adrenal fatigue?
- 12. • It’s in EVERYTHING • Highly addictive • Depletes nutrients • Processed and refined • No cofactors like chromium (GTF) • Mental health, anxiety, depression • Artificial sweeteners are even worse! • Check your protein powder ingredients • Consider a Whole30, 21 Day Sugar Detox (Diane Sanfilippo), or EmFit Challenge (Emily Schromm) A NOTE ON SUGAR
- 13. WHICH ONE ARE YOU? SIGNS/SYMPTOMS OF A SUGAR BURNER: -can’t effectively access stored fat for energy -can’t effectively access dietary fat for energy -depends on a “kindling wood”, quick burning source of energy -burn through glycogen fairly quickly during exercise -less able to be satiated -insistent hunger -impaired beta-oxidation of fat -increased carbohydrate cravings and intake -difficulty burning fat for weight loss SIGNS/SYMPTOMS OF A FAT BURNER: -burn stored fat for energy throughout the day -able to effectively oxidize dietary fat for energy -have plenty of a energy on hand -can rely more on fat for energy during exercise, sparing glycogen for when you need it -have no change in energy after meals. Sustained energy between meals -empty glycogen storage through intense exercise -refill those stores -burn whatever dietary fat isn’t stored -easily access and beta oxidize the fat that is stored when it’s needed -burn energy like a big fat log in a fireplace
- 14. Our metabolisms were designed to be energized by fats and glucose (primarily fat). Fat burning, using fat for energy, is the normal and preferred metabolic state of the human body. Our culture is primarily living off the energy of glucose. Sugar Burning Metabolizing turns off our Fat Burning Metabolism If you are a fat-burner, you can still burn glucose whenever your need it (exercise!); the reverse CANNOT be said for sugar-burners. This means a fat burning metabolism will be able to handle some carbohydrates, along with fat.
- 15. FATTY ACID BALANCE • ESSENTIAL • Building blocks of cells and hormones • REQUIRED to absorb Vitamins A, D, E, & K • Prostaglandin hormones • Fatty acids are precursors • Balance inflammation; decrease healing and recovery time • EVERYONE needs to supplement
- 17. GOOD FATS VS. BAD FATS The difference between a Good fat and a Bad fat is in the way they are processed not in the inherent source of their natures Exception: Canola (rapeseed or mustard seed), Soy, and Cottonseed Oils. These fats are unstable and toxic.
- 18. • Build & repair cells • Hormonal function • Damage control • Repairs arteries; not the cause of heart disease • If you don’t eat it, your body will make it regardless • Stress (exercise!) demands higher cholesterol needs • Women of reproductive age have extremely high cholesterol needs • 25% used by your brain A NOTE ON CHOLESTEROL
- 19. “Cells are made of fats and cholesterol. Unfortunately, we can’t change that, and replacing fats in the diet with more “whole grain” won’t build healthier “whole-grain” cells. Fats and cholesterol are the building blocks for life.”
- 20. LOW-FAT = DOUBLE SUGAR
- 21. MINERAL BALANCE • Essential • Calcium (contracts) • A game of co-factors • Magnesium (relaxes) • 56 molecules of magnesium is required to break down a molecule of sucrose • Soil depletion requires that everyone supplement with magnesium • Can also be used topically
- 22. HYDRATION • Water is the most common nutritional deficiency in the American population • Avoid diuretic beverages: • Coffee • Caffeinated teas • Soda • Alcoholic Beverages • Packaged Fruit Juices • Make sure to get adequate electrolytes • Electrolyte solutions • Unrefined, high quality sea salt
- 23. DIET “Mother Nature’s no dingbat. She didn’t package the good stuff with bad stuff so she could watch us struggle for thousands of years until the invention of Egg Beaters.”
- 24. MICRONUTRIENTS MATTER! Exercise stresses many of the metabolic pathways in which micronutrients are required, and training may result in muscle biochemical adaptations that increase the need for some micronutrients. -Nutrition and Athletic Performance Medicine & Science in Sports & Exercise: March 2016/Volume 48/Issue 3/p.543–568 Joint Position Statement American College of Sports Medicine
- 25. PROTEIN SOURCES
- 26. FATS TO EAT: Mono and Polyunsatured fats should be organic, cold-pressed and NEVER heated (unstable). If it’s not solid at room temperature, do not heat it. Only cook with saturated fats.
- 27. FATS TO AVOID: CANOLA, Soybean, Cottonseed, Corn
- 30. SOURCES OF VITAMINS AND MINERALS: Vitamins • Properly prepared whole foods • Organic fruits and vegetables • Whole, raw, unrefined, and cultured foods • Pasture-raised meat, poultry, and eggs • Wild-caught fish and seafood Minerals • Nutrient-dense foods and beverages • Mineral-rich bone broths • Unrefined sea salt • Vegetables • Mineral-rich water
- 33. BONUS QUIZ:
- 34. BONUS QUIZ: Diuretic; Vitamins A and D are fat soluble; folic acid and cyanocobalamin are the synthetic forms of folate and B12. If you’re body can’t convert them to usable forms, they can become toxic. 🤑 😵
- 35. Go to NutritionalTherapyPGH.com for additional information, resources, tips, and product recommendations
- 36. FUNCTIONAL EVALUATION AND LINGUAL-NEURO TESTING: 1. Is there a deficiency? 2. Will a particular nutrient work for a client? 3. When is the client nutritionally sufficient? BIOINDIVIDUALITY Allows for personalized protocols and recommendations vs. generic “cookie cutter” recommendations and protocols
Editor's Notes
- Intro Mentor – Emily Schromm Disclaimer Why are you here?
- Symptoms are often consequences – hormones, autoimmune conditions, allergies, etc.
- Why most diets DO NOT work; why some see success while others do not Everyone has different metabolic needs which even individually can vary by the day Not going to give you a specific diet to follow; not this many grams at this hour or this time of day -Turns eating into a chore -Tools to listen to your body and understand your body, eat intuitively -Work with your body’s own innate intelligence to nourish, use food as a source of energy and increase your overall health and performance It will take time, but your body will literally tell you what it needs—just have to LISTEN and bring it back into sufficiency
- Digestion is fundamental to nutritional therapy and health -stomach acid and proper protein breakdown -low fat diets and gallbladder -fats trigger leptin secretion (satiety hormone); carbohydrates will suppress ghrelin (for a short period), the hunger hormones, but will not secrete leptin Protein doesn’t just magically build muscle. It must first get properly digested and absorbed during digestion (pepsin, HCl), then goes on to have several roles one of which is building muscle -also used heavily in detoxification -amino acids are precursors for neurotransmitters including dopamine and serotonin -hormones, enzymes, hemoglobin, antibodies Brain: sympathetically stressed; cannot trigger digestive processes because not in a parasympathetic state when eating Mouth: Not chewing food at all or long enough (at least ~30 seconds); brain does not trigger digestive processes or production of saliva Saliva: not triggered to secrete salivary amylase, breakdown of carbohydrates does not begin, leaving undigested starch to enter the colon which ferments and creates dysbiosis further down the digestive tract Stomach: Not enough HCl is produced which causes 1. Our first line of defense against pathogenic microogranisms is gone 2. People experience GERD and 3. The pyloric does not want to release chyme into the duodenum Pancreas: If chyme pH is not correct, secretin is not secreted, and sodium bicarbonate and enzymes are not released. Incomplete chemical digestion leads to intestinal problems; high pH of chyme leads to duodenal ulcers Gallbladder: Low/No-fat diets do not stimulate release of bile, causing it to become viscous or build up; bad fat diets cause bile to become viscous. Gallbladder is unable to release viscous bile, which means fats do not get emulsified and can’t be absorbed. These leads to a fatty acid deficiency, and the undigested fat globules rancidify in the colon and stress out the liver. Small Intestine: Undigested or maldigested food particles damange the villi and microvilli that line the small intestines. This damage creates a “leaky gut”; the once selective and now permeable intestinal walls allow these large food particles (or in the case of very poor diets, toxic food-like substances) to pass through and overwhelm immune system Large Intestine/Colon: Maldigested food passes into the colon. The ileocecal valve can get clogged or jammed; causes dysbiosis and disrupts healthy gut flora.
- Fats are really the complete macronutrient. It makes NO SENSE to eliminate it; we are really seeing long term health consequences now of doing so for the past century. Fats go to the lymphatic system first; this is why they are a longer slower burning source energy than carbohydrates followed by proteins Eating fat is like using premium gas in your car; it costs a little more in this case in terms of digestion but it will last longer; followed by proteins and the cheap fuel carbohydrates. As far as the Kreb’s cycle, mathematically speaking and on a molecular level this is accurate; you can get A LOT more energy out of one molecule of fat than you do carbohydrates and protein (that’s why fat is calorie dense; but studies show that when people eat a higher ratio of fat, they consume less calories because they feel satiated (fat burner vs sugar burner)) The presence of fat in the duodenum not only signals CCK to stimulate the gallbladder to release bile but CCK ALSO sends a signal to the hypothalamus to tell the pituitary to secrete LEPTIN, the satiety hormone
- Evolutionary perspective: fat burners, 99.9% biologically similar as nomadic ancestors Blood sugar dysregulation is a MODERN chronic illness Never before in the history of mankind has there been an emergency need to lower blood sugar UNTIL we started inundating our bodies with sugars and refined carbohydrates Keep in mind that protein can be converted to glucose much more easily than fat (fat goes to lymph first; amino acids and glucose go to blood); protein can create significant insulin responses People very often confuse low blood sugar with hungry HANGRY is NOT normal Common =/= normal When glucose is detected in the blood, insulin is secreted by the Beta cells of the Pancreas, which increases uptake of glucose by cells; When glucose is needed, glucagon is secreted by the Alpha cells of the Pancreas. Insulin also promotes the liver to take any glucose not immediately being used as energy to the liver and convert it to glycogen (glycogenesis) to be stored and used later; glucagon signals liver to convert glycogen to glucose (glycogenolysis) to be released into blood stream to raise/stabilize blood sugar levels between meals/when blood sugar is low. During normal/functional blood sugar regulation, just the liver and the pancreas keep blood sugar levels in a healthy range. Adrenals are used during blood sugar emergencies when blood sugar levels fall too low or too quickly (either due to pancreas or liver dysfunction or not enough glycogen), the adrenals will secrete cortisol which signals the liver to convert amino acids into glucose (gluconeogenesis) to be released into the blood stream to elevate blood sugar levels. In even deeper and more immediate blood sugar emergencies, the adrenals will secrete epinephrine to raise and stabilize blood sugar levels even quicker.
- Sugar-burners: pancreas and liver become compromised, adrenals step in to raise blood sugar because your body is ALWAYS going to prioritize raising blood sugar over EVERYTHING including hormones and reproduction (why hormones imbalances are tied to blood sugar)
- Adrenals release cortisol which stimulate our muscle tissues to break down into amino acids to be converted into glucose. Catabolizing = your body is literally eating itself. This is a DIRECT RESULT of being a sugar-burner and not having the majority of your macronutrients come from healthy fats and from proteins/carbohydrates. If you are someone that works out all the time but your are fueled by caffeine, pre-workouts, oatmeal, protein bars, energy bars, sugary proteins products, etc…this is why you aren’t seeing results (and you probably have a lot of other issues and symptoms of adrenal dyresgulation and hormones imbalances—thyroid, menstrual, etc.--going on as well).
- Blood sugar dysregulation is strongly associated with hormonal imbalances; all endocrine organs as well Thyroid issues? Adrenal fatigue/HPA axis dysregulation? A diet high in refined carbohydrates means glucose levels are continually soaring, so the pancreas is constantly pumping out insulin to lower blood sugar levels. This causes glucose levels to plummet and then the pancreas has to secrete glucagon to tell the liver to produce/release glucose to raise them back up. The adrenals also secrete cortisol to assist in raising blood sugar levels. This repeatedly happens when the body is inundated with refined carbohydrates, and not enough fats and proteins which keep you satiated (especially fats). Eventually, cells become resistant to insulin and it also takes a toll on these organs; the pancreas wears out and produces insufficient quantities or qualities of insulin, the liver is has difficulty converting glycogen and protein/fats to glucose, and the adrenals go into a state of exhaustion. A diet high in refined carbohydrates also increases glycation.
- Normal glucose response: wake up refreshed, appetite is normal, eat 3 meals a day plus a snack before and after your workout with no need for snack, you sleep great. Hypoglycemia (most people-pre pre diabetes but sometimes you will just stay hypoglycemic forever depending on genetic predispositions): Don’t want to get out of bed, adrenals were working all night trying to keep blood sugar levels stable so you maybe woke up a few times, you wake up without an appetite but you want coffee or something sweet, you get hangry and irritable between meals that is relieved from eating, afternoon fatigue where you need a nap or reach for sugar and coffee to stay awake Insulin resistance/prediabetic: You basically feel like crap all the time and are hungry all the time
- Check out the dietary fine tuning mini quiz So many people who are following their macros are still sugar burners because of bioindividuality; bad advice from bad nutritionists or RDs Therapeutic high fat low carb diet; Carb cycling 40% fat/30% carbs/30% protein Aside: protein is going to depend on your goal, adjust carbs and fats as needed (inversely). Less active = more fat, more active =more carbs. NEVER do high fat and high carbs
- Stimulating with caffeine and sugar is not going to work long term. It will lead to adrenal issues what goes up, must come down. Chronically high blood sugar and chronically elevated cortisol causes oxidation and creates a build up of free radicals and general catabolic state; so your muscles are quite literally eating themselves and no matter how hard your work you will not see any improvements in strength. As athletes you’re already creating a lot of oxidation and build up of free radicals; that’s why micronutrients are so very important for long term health and why just focusing on your macros or whatever is just not going to cut it long term. You need to be eating whole foods that also have lots of Vitamin C and bioflavonoids and Vitamin E (antioxidants). Sunflowers seeds are a great source of vitamin E which is a fat soluble vitamin so right there in one little seed you have fat, protein and vitamin E working synergistically. To provide you with energy in the form of fat, protein to help build muscle and vitamin E for antioxidant protection. That’s going to be a much better preworkout option long term than a caffeinated preworkout. Also give your body time to adjust to becoming a fat burner. Carb flu is very real, sugar withdrawls are very real. Have very low expectations of yourself; for some people it’s a few days and for others it may take weeks to adjust. Recommend the majority of your carbohydrates before and after workouts.
- Essential = MUST be obtained through food Reach for fish oil instead of aspirin/ibuprofen Going out to eat? Take extra omega 3s to balance out omega 6s often used
- High in omega-6; need to balance with omega-3s
- Those with violent tendencies tend to have lower cholesterol Correlation does not equal causation; cholesterol is a band aid. We don’t blame the band-aid for making us bleed. Unsaturated fats make up most of the lipids found in atheresclerotic plaque (from cooking with vegetable oils) Atherosclerosis is actually the formation of never ending lesion, as inflammation is continuously competing with repair
- The Big Fat Surprise -journalists, not expecting to find what she did, spent years looking at RAW DATA -before the sugar scandal came out that scientists were paid by the sugar industry to blame fat for everything
- Or artificial sweeteners and bad oils. Gallbladder attacks.
- Minerals compose 4% of our body Out of 103 known minerals, 18 are necessary for good health 28 molecules of magnesium to metabolize 1 molecule of glucose Calcium cofactors: Systemic pH Hormonal Function Hydration: Water & Electrolytes Other Minerals Vitamins Fatty Acids Digestion Almost everyone gets enough calcium; they are missing the cofactors that allow the body to absorb/use it
- Cell Food Biotics Quicksorb aminos Do NOT use Morton’s or other table salt. Has aluminum and guess what? Dextrose which is a form of sugar
- More oxidative stress = more antioxidants = more fruits and vegetables Can’t just focus on your macros. Micronutrients are required to complete the millions of chemical reactions happening in your body at a given time. If you get your protein through some denatured whey protein ice cream or a protein donut, yes you may have hit your macros but the B6 needed to actually utilize that protein? That’s only found in REAL protein: meats, chicken, grass-fed beef. Egg YOLKS are where all the micronutrients are. Egg whites are mostly protein but you need the micronutrients in the egg yolks to properly utilize the protein (plus it’s a good source of healthy fats).
- Protein powder foods; eat a piece of chicken Low quality denatured protein; it doesn’t come with any other vitamins and minerals; it often has refined flours and sugar and other preservatives and chemicals in the ingredients. You’re wasting your money. Just eat a piece of chicken. Low calorie, high protein is not healthy despite what the labels say. The latest marketing trend is put protein powder in everything and call it healthy because OMG protein Study showed that protein can also cause significant insulin response in the body so you will still be a sugar burner
- The more unsaturated it is, the more unstable it will become when exposed to heat, light, air, etc.
- Avoid anything that is in a clear, plastic container. That is a damaged oil.
- Micronutrients are extremely important. IIFYM may work for short-term body composition results but it does not work for long-term health. You need vitamins and minerals and that is where you get the proper cofactors for your other macronutrients to be utilized properly and effectively. Athletes especially tend to need higher amount of macronutrients. From the American College of Sports Medicine & NSCA: Calcium Vitamin D B vitamins Iron Zinc Magnesium Vitamin C/ bioflavonoids Vitamin E Beta Cartotenes Selenium For fat metabolism and to burn glucose effectively you need: B1*, B2**, B6, B12, Niacin, Biotin*, Choline*, Pantothenic Acid*, Magnesium, Manganese*, Iron*, Chromium HALF of those are found in EGG YOLKS!!! Rest are found in meats, fish, vegetables especially leafy greens, nuts and seeds, soaked or sprouted brown rice
- Splenda (aka Sucralose) in this study increased expression of fat production genes and inflammation in stem cells. People who used more artificial sweeteners had increased sugar transport into fat cells, increased activity on fat-producing genes, and 2.5x increased sweet taste receptors on their fat cells. https://medicalxpress.com/news/2017-04-low-calorie-sweeteners-fat-accumulation-human.html Insulin response starts in your brain; it senses something sweet and prepares itself for carbs because your body thinks it is unnatural to have something sweet not contain carbohydrates/glucose so it has no ability to recognize you’re eating a chemically altered sweet substance. It doesn’t know how to deal with it. It can’t metabolize it. Not only that, you are confusing the hell out of your pancreas and liver because they are sitting their waiting for glucose that isn’t coming. No carbs = ghrelin is not suppressed so you are continually hungry when consuming refined sweeteners. Not only that but your body just can’t metabolize it Artificial sweeteners are very damaging to the gut; disrupt gut flora so prolonged use can cause SIBO, dysbiosis, leaky gut—all which can manifest as IBS, IBD, Crohn’s, any autoimmune condition (Hashimoto’s, MS, Parkinson’s, etc.) These are chemically altered substances; your body does not recognize them so they can’t be properly metabolized.
- Neuro-lymphatic reflexes Neurovascular reflexes Simply, our bodies tell us what we need. Our nervous system has the ability to identify foods useful to the body. We have intellectualized ourselves out of the food game. With marketing, health reports and the allure of convenience, we’ve desensitized our abilities to self-select our food.