03 October 2011

CrossFit Nutrition part 1

Coach Glassman - CrossFit Nutrition Seminar.

nutrition

it's a weird topic there's a you know the CrossFit message is a contrarian it's a it's against the grain of what has had going on commercial in most facilities they got machines we detest them their isolation movements work compound you know big box little box low intensity high intensity everything about this message is for for many people antithetical to all they thought they knew and it's a it's a it's a it's a mindful now comes the nutrition thing and it there's not much relief here the theme continues that what most everyone thinks is wrong in July of 1989 in the archives of internal medicine I write it down everybody July 89 archives of internal medicine it's a peer-reviewed journal a fella by the name of Norman Kaplan wrote a piece that became dubbed the deadly quartet and it was a absolutely breathtaking bit of research and analysis that has gone entirely completely absolutely unchallenged that doesn't mean it's right either by the way but there's been no no challenge to it by the way a dozen Nobel prizes in total have been awarded now for cholesterol synthesis research and norman kaplan will undoubtedly get a

Nobel Prize for this work someday and the impact continues to rip through the research and and medical and clinical communities to this day and what he was able to demonstrate by operative mechanism and through correlation but more importantly causally causally was able to show that hyperinsulinism was at the root of upper body obesity and we now know all of obesity that was just that's what he was able to demonstrate metabolically glucose intolerance it's basically a quantifiable measure as to how close you are to becoming diabetic if you are fully glucose intolerant you need insulin hypertriglyceridemia elevated triglycerides hypertension blood pressure high and he was able to show that it was hyperinsulinism too much insulin that was at the cause of this now what is insulin insulin is a hormone produced by the pancreas and you can't live without it you got you got a couple of choices you can either produce insulin in the pit through the pancreas or you can inject it you can take it orally or you can die you can't live without it and what insulin does is it puts things into the cells and as a

counter regulatory hormone glucagon is a big story here don't worry if there's some of this is swimming over you because I'll make it easy for you know in a punch line at the end that that anyone could wrap themselves around but glucagon is a counter regulatory hormone it lets things out of cells and one of the things that insulin puts into cells is fat it's fat and insulin is the normal essential response to the ingestion of of carbohydrate if you're healthy and so you can see now that the way to get your insulin level to high is to eat too much carbohydrate well how much carbohydrate is that in the qualitative sense your insulin levels too high if it's driving up your blood pressure making you fat jacking up your triglycerides or reducing you're affecting your ability to suppress blood sugar after can after taking the consuming sugar if your glucose intolerance hypertensive your triglycerides are too high or you're fat you're getting too much insulin and thus too much carbohydrate just definitionally that's the case if you're concerned about your health and what we recognize here is those total risk

factors markers for what heart disease sudden death myocardial infarct and this is the process by the way by which we induce it is what we say a thorough genic it produces atherosclerosis ease for us simple people arteries pave over with plaque which leads to thrombosis occlusion myocardial infarct and death and debilitation but when physicians are pulled what is it doc that you don't want to get cancer and heart disease don't rake nearly so high not by large margins as does diabetes you got to find a doctor they're really seeing a lot of people dying and what he's gonna tell you is I don't want diabetes I can tell you how to get it it's easy you can get it and I'm not talking about the juvenile onset the type one I'm talking about the type two and in a problem and type and type 1 by reasons probably viral the pancreas stops producing insulin you it happens that children is it's horrible sad type-2 diabetes that when that grandma has type 2 diabetes is caused by a receptor downgrade phenomenon the blood red blood cells they have a they have a receptor site where the insulin attaches so the

insulin molecule lands on this thing and it's got a funky little shape and the receptor has a matching funky little shape it's a keylock kind of kind of physical deal and when insulin binds to the cell site the cell can now receive all good things including amino acids in fact and if you expose yourself to too much insulin pretty seeing these cells and their receptors become blind to the to the mechanism and the lock and key phenomenon doesn't work so well it's a receptor downgrade phenomenon and it's not really much different mechanically the mechanism then going out and staring at the Sun you stare at the Sun you get a whole bunch of light right do it for a few minutes and later you'll never see it any light again you just burn out the receptors that's what happens in type 2 diabetes it's it's it's a horrible horrible thing now what was revolutionary about this and there is there's no better word for it none at all is it it put this model in the trash can and this was the old-school way of looking at it and what we used to say is that if the clinician would I would I would I would see Tony as his doctor annually and you're in perfect health

you're in perfect health here in perfect health whoa you're up ten but you're in perfect health next year you're up 15 pounds but you're in perfect health next year you're up 20 pounds and funky thing is check this out your cholesterol is really jumped up it was up a little but not like it's just it just took a rapid jump and not the good cholesterol not the HDL but the bad cholesterol the LDL and then a year or two later I've been doing your blood pressure's running away from you and then ultimately we either see death or glucose intolerance you become diabetic and the ordering was roughly obesity then hypercholesterolemia cholesterol go up then the blood pressure goes up then you become diabetic and there was an assumption an assumption and it is a classical logical fallacy that the ordering suggested causality that because this happened first then this then this then that that this caused ultimately was the root cause of all of these things this model is now understood to be fatally flawed it was wrong and we can even tell you what is a post hoc ergo propter hoc

fallacy after this therefore because of that order of events does not does not necessitate causality do you understand that just doesn't work that way and what Norman Kaplan was able to do was create a scientific understanding to demonstrate with powerful evidence that hyperinsulinism was indeed the cause of all these things in the cause of a thorough jinnah City at the root of a thorough jinnah City atherosclerosis ease and and cardiac death all of this is collectively known as coronary heart disease CHD or Gerald or even at Stanford University referred to it as syndrome X and there's been a very powerful reshift re understanding and we're at the point right now we really can't find anyone anymore worth a that doesn't know that what's causing heart disease is not dietary fat intake but excessive consumption of carbohydrate that's what's it cause and things like the French paradox they eat many times the the fat that Americans do and have a bit of a a small percentage of the heart disease that we do there's no paradox that paradigm was flawed

they also consumed almost just just a little bit under 5% of the refined sugar we do we're eating right now about a hundred and fifty pounds of sugar per man woman and child annually here Cheers it's amazing what what efforts we'll go to to consume sugar for instance I know you had that banana because it's got potassium in it right didn't that right sure didn't you wasn't it for the potassium and the quick energy when's the last time you had kale or black beans they have a lot more I don't see anyone I'm eating my black beans I want to get potassium no they eat your banana to get the potassium because it's full of sugar and a jacks up your blood sugar that makes you feel good your interest in carbohydrates and it's profound is really no different than your interest in beer or crack or opiates it tickles the brain and it feels good and excuses we'll make this that people come up with to get their unbelievable the things people will do to get to that high are phenomenal phenomenal now I tell you how to avoid all of that you ready eat a diet of meat and vegetables nuts and seeds some fruit little starch no sugar

you hear that exemple magic no problem meat and vegetables nuts and seeds some fruit little starch no sugar no CHD it's just that easy now some have said I've got physician uncles that yes but we have inherited the thrifty gene and they you it's got nothing with genetics the genetic part is an intolerance to excessive amounts of carbohydrate that's the genetic part and it's really no different than having a print genetic predisposition to alcoholism suppose you have the gene for alcoholism does that mean it will by necessity Express what do you have to do to make it Express drink alcohol if you don't drink alcohol will you suffer from alcoholism probably not at least none of the Matt clinical manifestations of it no different with atherosclerosis I don't care what your grandfather died of your mother died of your uncle died of your brother died of like Barry Sears all his uncles and father died all of them at 49 from atherosclerosis and deuce thrombosis am i myocardial infarct heart attack all of them he's not gonna he's not eating the carbs they ate meat and vegetables nuts and seeds some fruit little starch no sugar it's also the

Paleo diet heard of that if you can't have you couldn't have harvested it out of your garden or or or farm and brought it it and eaten it an hour later if it's not like that it's not good I'll give you another way to get to the right end point shop around the perimeter of the grocery store don't go down the aisles I'll give you another easy way to eat you want to get to the same endpoint these are all just models for effective nutritional strategies for avoiding heart disease death and misery if it's got a food label on it it's not food you know like how many grams of fat and Afghan been you know sodium and all if it's got that on it it isn't food yeah you don't see that on the chicken it's not on the tomatoes it's not on the apples it's not on the corn it's not on the pears it's not on the asparagus it's not on the Brussels sprouts it's not you get it but it's on the Chips Ahoy and the snack well and all the bullshit's got it on it if it's got one of those little labels don't eat it and you won't have our disease hey if it's not perishable if it says best if used before 2017 it's not food it's some other it might have started off

once his corn somewhere but it came out of the factory non-food and not good for you anyone stunned I tell you what in 95 we were delivering almost as the same lecture with just less clinical experience and then people just like you kidding me in and you know and fat makes you fat right I mean it's just that doesn't that roll off the tongue nicely it's not true it's not true