This document summarizes key points from a Whole30 presentation on how certain foods can affect health and hormones in detrimental ways. It was explained that sugar causes metabolic changes like insulin resistance over time and can lead to diabetes. Grains, dairy, and legumes were said to be inflammatory. The presenters advocated eliminating foods that do not support a healthy gut, hormonal response, or immune function for 30 days to restore balance. Healthy eating was encouraged for both general wellness and athletic performance. Community support was also noted as important for reaching goals.

1. 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.

2. IS FOOD AFFECTING YOU IN A WAY
YOU DON’T REALIZE?
Diet
Metabolic changes
Inflammation Chronic disease:
heart disease
Cortisol stroke
Stress diabetes
cancer
neurodegeneration

3. GOOD FOOD CRITERIA
TO 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

4. 2. A healthy hormonal response
secreted in large amounts when eating; there is a lot more traffic going in than being
Insulin pulled out
manage storage and access of energy
glucagon
leptin
cortisol- contributes to insulin resistance when you
have constant stress

5. 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

6. 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:

7. 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

8. SUGAR
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
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
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

9. SUGAR, cont’d
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.
“Diabetes doesn’t run in your family. Maybe
the Paula Deen cookbook does” -Dallas Harrtwig

10. 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.

11. FOOD
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!

12. 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

13. 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

14. 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

15. LEGUMES

16. 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

17. 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

18. HAVING A SUPPORTIVE COMMUNITY MAKES A HUGE
DIFFERENCE IN PEOPLE REACHING THEIR GOALS!

19. REFERENCES
Hartwig, D & Hartwig, M. (January 5, 2012). . Whole30. Lecture conducted from CrossFit Love, Philadelphia.
Thanks for reading! -Amanda