75% to 80% of all wellness and fitness is about Nutrition and Rest
You can not out train poor nutrition!
The two keys to nutrition are maintaining even blood glucose levels or insulin levels and quality of what goes into your mouth.
This is the key to losing weight and to building lean muscle.
Most things turn into glucose during digestion and the body loves glucose. The problem is when it gets too much glucose or glucose too soon.
Some things that spike insulin
- Sugar, all types it doesn’t matter what you call it. Honey, Agave, stevia, etc
- ALL GRAINS, pastas, flours, breads, etc
When the body sees that there is glucose in the blood stream it releases insulin, which tells the cells of the body, “hey open up and take in the fuel.” If there is too much glucose the body ignores the insulin, which causes the pancreas to make and release more. The body then says hey there is too much glucose in the blood store it. Bam it is put in the fat closet.
The other problem with this is that the body begins to inflame. Things start to swell up and the body doesn’t like that.
The spike in insulin:
- Stores as fat
- Creates an energy crash
- Opiates and adrenaline are released in the blood, which feels good but then disappears quickly. This leaves you in a funky brain fog as well as sleepy and hungry
- Screws up concentration and performance
- Sets up cellular inflammation
The most important part of any nutritional behavior is quality foods that don’t raise blood sugar or insulin more than is absolutely necessary.
Artificial sweetners have been proven to spike insulin and create a need for more calories.
Is whole grain, quinoa, buckwheat, really not good for you?
Processed flour/grains metabolize as sugar as fast as sugar does. This means with in 2 hours the excess sugar in your system will be stored as fat.
Whole grains have a shell surrounding them that is a protection mechanism for the seed to protect it from stuff. The body is not happy when it has to break that protection mechanism down. There is an endless amount of medical proof that grain is the leading cause of disease in the world!
The 3 macro nutrients
- If grains are bad then what is a carbohydrate i. Fruits and vegetables
- NOT SOY
i. It raises your estrogen
ii. If you can handle it eat MEAT if not have whey protein
iii. If you are not going to eat meat then a dense protein is okay but not optimal (tempeh and tofu)
Fat does not make you fat
Excess sugar and insulin make you fat
Fat is good as long as it is unprocessed. Processed fat straightens out and then it cannot be used properly in the cell membranes. It screws up receptor behavior and it creates oxidation in the body. (Think the body is rusting)
Whole fats are great they also have more energy per gram.
Fat 9 calories per gram
Protien and carb have 4
Now, the last bit of bad news, beans and legumes are not your friend
- Destroy intestinal flora and cilia which will lead to cellular inflammation
- Bad/poor nutrient uptake
- Poor waste elimination
- Adreneal fatigue
- Compromised immune response
Beans and Legumes are high in protein and potassium as well as other micronutrients, but you are hurting your digestion by eating them. If it has to be soaked it is dangerous. Why do people feel bloated after eating them, or have gas? Your body doesn’t need or want them
Now, what does someone eat
Meat, fruits and vegetables, nuts and seeds
Olive oil, coconut oil…
For those that are happy with their weight eat just like that at least 3 times a day and you will feel amazing. For those that want to lose weight have only 50-100 grams of carbohydrate a day until you reach or almost reach your target (healthy weight).