CFD Nutrition Seminar ~ Part 6

Part 1  Part 2  Part 3   Part 4   Part 5

Part 6 of the Seminar:

Buying local organic

  • Cane creek farm
  • Carlton Farms
  • Cumming local harvest
  • Supports local economy and farmers
  • Less time from ground to plate
  • Proper seasonal veggies
  • Get to know your farmers and their practices

Supplements

  • Vit D, Potassium, Calcium have a synergistic affect
  • Vit D is actually a neuroregulatory steroidal hormone
  • Activates or deactivates genes which can influence many conditions
  • Human hibernate syndrome
  • Vit K Complex is responsible for telling calcium where to go
  • If you’re deficient, calcium goes to places you don’t want it (organs, joint spaces, arteries) instead of going into your bones.
  • Vit D toxicity is actually caused by vit k (potassium) defiency
  • Magnesium defiency – Muscle spasms, facial tics, anxiery, asthma, migraines, to name a few

Inflammatory Foods

  • Gluten
  • Dairy
  • Peanuts
  • Soy
  • Corn
  • Nightshades
  • Coffee
  • Sugar
  • Alcohol

CFD Nutrition Seminar ~ Part 5

Part 1  Part 2  Part 3   Part 4

Part 5 of the Series:

 

Trace minerals, anti-nutrients

  • Travel time, light, heat destroy micro nutrients
  • When stored at 68 degrees, Spinach lost 47% of its folate in 4 days
  • When stored at 39 degrees, it lost 53% of it folate after about a week
  • Antinutrients are found in some foods blocking the absorption of micro nutrients.
  • Some examples: Wheat, Beans, Soy, Peanuts to name a few.
  • Paleo can cause the following defiencies: B7, calcium, chromium
  • SAD: A,D,E,K,calcium,iodine,magnesium,zinc, omega-3
  • Stress depletes: page 108
  • NSAIDs B9, C, iron, zinc

Dangers associated with GMO/glyphosphate

  • GMOs allow high use of round up.
  • Round up binds to minerals in the soil so that weeds cannot grow.
  • Minerals such as, manganese, copper, potassium, iron, magnesium, calcium, and zinc
  • Endocrine disruption, dna damage, birth defects, neurological disorders, and cancer
  • GMOs have higher anti nutrients, namely lectins, to enhance pest and fungal resistance.
  • Less nutritious then organic
  • Unknown consequences of DNA splicing

CFD Nutrition Seminar ~ Part 4

Part 1  Part 2  Part 3

Part 4 of the Series:

Paleo and Zone

  • Paleo – diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.
  • Zone – Creating a balance of Macronutrients: Protein, Fat, Carbs
  • Zone aims to balance the body’s hormonal response to foods.
  • Your blocks are based off of: body weight, body fat percentage, weekly activity level.
  • Calculators to help are found online.
  • Tips for success: Pick a day to weight and prepackage, Get a big lunch cooler and pack it full every day. Download your food list in single block measurements on your phone.

Gut microbiome, probiotics, fermented food

  • About 4.4 lbs of microbes in our gut
  • Tens of trillions of micro-organisms, at least 1000 species of bacteria.
  • 2/3 of gut microbiome is unique to the individual
  • Lack of gut bacteria variety may be the driver for food allergies
  • We consume 1/millionth of the bacteria our ancestors used to
  • Kombucha aids digestion. (bacteria, acid, enzymes)
  • Water kefir more of a general probiotic, has more bacteria then Kombucha
  • Your body needs enzymes to properly digest, absorb, and make full use of your food.
  • As you age, you lose enzymes.
  • Scientists hypothesize if you could guard against depletion, you would live a longer healthier life.

CFD Nutrition Seminar ~ Part 3

Part 1  Part 2 

Part 3 of the Series:

 

Low fat dogma, cholesterol myth

  • Dietary cholesterol has low impact on blood cholesterol levels
  • The liver is responsible for producing cholesterol on its own
  • Not all ldl is bad. You want big fluffy ldl particles.
  • vldl and triglycerides are a better indicator of poor blood work
  • Excessive carb consumption raises vldl and triglycerides
  • 6+ months on keto and blood work was perfect
  • Gov’t has vindicated cholesterol and to some extent sat fat
  • How did we get here? Ancel Keyes – Seven Countries Study
  • Cholesterol used by every cell in the body
  • Statins? No reduction in mortality
  • Statins can cause cognitive issues due to low cholesterol
  • Sat fat promotes testosterone production. Also keeps you satisfied.

CFD Nutrition Seminar ~ Part 2

Part 1

Part 2 of the series:

 

Insulin

  • Produced in the pancreas
  • Insulin is released in response to blood sugar increase. When insulin reaches cells it opens them up to allow glucose to be used. The glucose is used immediately or stored for later use.
  • This process causes blood sugar to fall. The amount of insulin released depends on the amount of carbohydrates consumed
  • A meal high of high glycemic carbs and not much fat/protein can result in a blood sugar crash causing tiredness and hunger to return quicker.
  • Chronically elevated levels of blood sugar, which render you insulin/leptin resistant, screw up your hunger signaling all together. This makes it hard to lose fat and regulate your blood sugar/feeding patterns.
  • You can avoid most of these problems by engaging in high intensity activity on a regular basis, eating carbs around training, and eating mixed meals of fat, carbohydrate, and protein to regulate absorption.

Cortisol

  • Produced in the adrenal gland
  • Responsible for fight or flight response
  • Also released when blood sugar gets low
  • Increases blood sugar via gluconeogenesis, the process by which fat and protein are broken down to make glucose
  • If you wake up at 230-3am often, sign of adrenal fatigue.
  • If your cortisol levels are high when they shouldn’t be, you’ll be too wide awake to sleep. But cortisol also plays a role in blood sugar regulation. And if it dips too low, it could take your glucose levels with it.

This floods your body with adrenaline. And it wakes you up in a wired, desperate search for emergency fuel—usually in the form of carbs or sugar—right around 3 in the morning.

So those middle-of-the-night fridge raids? Well they actually point to some serious hormone problems. Fix the imbalances, and you won’t be waking up starving in the middle of the night any more. In fact, you won’t be waking up in the middle of the night at all.

Adaptogens can help. Notably, rhodiola.

CFD Nutrition Seminar ~ Part 1 of 6

On September 24th and 26th, Matt McKinney and Bill Santasiero gave a 90 minute seminar on Nutrition and how it affected you in and out of the box. Here’s part 1 of 6 of the series. I’m going to place some notes down after the video as a takeaway.

What does the body use for fuel?
• Glucose primary fuel source
• Complex carbohydrates are extended release versions of glucose
• Glucose is an essential nutrient, but can be created from protein/fat via gluconeogenesis.

Ketones
• When liver is depleted of glycogen it turns to fat for fuel.
• Ketones are created when fatty acids are broken down in the liver.
• Following a high fat/low carb diet a person’s brain get about 25% of its energy from ketones. After 3 weeks, that number increases to about 70% with the other 30% still from glucose.
• Ketogenic diets have seen success reducing issues with epilepsy, Alzheimer’s, and Parkinson’s to name a few.
• Increases GABA neurotransmitters and reduces glutamate neurotransmitters decreasing neuronal excitability and glutamate cytotoxicity.

Glucose vs Fructose
• Glucose preferred energy source not fructose
• They have different metabolic pathways.
• Fructose is only metabolized in the liver and is preferential to glycogen storage in the liver.
• Once the liver is full of glycogen, excess fructose is stored as fat.
• Fructose does not stimulate the production of leptin. Leptin is what tells your brain you’re full.
• If people continued to eat fructose only in fruit and occasionally honey as our ancestors did, the body would easily process it without any problems.
• Additionally, fructose is converted by the liver into glycerol, which can raise levels of triglycerides. High triglycerides are linked to increased risk of atherosclerosis and heart disease.
• Concentrated forms of fructose: agave, crystalline fructose, high-fructose corn syrup, to name a few

High fructose intake has been associated with:
• Increased levels of circulating blood lipids
• Obesity
• Fat around the middle
• Lowered HDL
• Increased levels of uric acid (associated with gout and heart disease)
• Liver scarring (cirrhosis)
• Fatty liver
• The formation of AGE’s* (advanced end glycation products), which can lead to wrinkling and other signs of skin aging
• *Some studies show that fructose creates AGE’s up to 10 times more efficiently than glucose