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It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected You Are a Badass: How to Stop Doubting Your Greatness and Start Living an. It Starts With Food: Discover The Whole30 And Change Your Life In Unexpected UNEXPECTED WAYS BY DALLAS HARTWIG, MELISSA HARTWIG PDF. It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways [Dallas Hartwig, Melissa Hartwig] on bernasungueta.tk *FREE* shipping on.


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Getting positive results from one client is good. Now is a good time to address one of our most commonly heard questions: Do you have the science to back this stuff up? The answer. But none of those published studies take into account your life. In the natural world. The most relevant form of experimentation for you is self-experimentation.

In the absence of enough conclusive science. Coffee is good for everyone! Coffee may increase your risk of cancer! Which one is right? Maybe neither. Despite loads of experience and careful observation. When ice cream sales are high. Grounded in science. Promote a healthy hormonal response. We broadly organize these components into two major classifications: Promote a healthy psychological response. Glucose is fuel for intense activity and fuel for your brain cells.

There are hundreds of different micronutrients. Selecting foods with the right amounts and a wide variety of micronutrients is critical for our long-term health. People sometimes oversimplify food. Food is composed of a multitude of complex molecules. Macronutrients are used to supply energy and.

A macronutrient is defined as a group of chemical compounds consumed in large amounts and necessary for normal growth. Complex carbohydrates are simply a bunch of sugars linked together. Now our allergies have all disappeared.. Support a healthy gut. No runny nose.

We are off all allergy meds. All carbohydrates. Simple carbohydrates. A micronutrient is defined as an essential compound needed only in relatively small amounts.

Support immune function and minimize inflammation. In humans. Before we get into each of the Good Food standards. Some provide energy.

Not three. After taking both pills and nose spray for much of her life. Minnesota We choose our foods by following four Good Food standards. As for our four-year-old daughter. No sneezing. And they impact your immune system and your risk for any number of diseases and conditions. While calories do count for something. Dietary fats are also the building blocks for brain tissue.

Proteins are made up of long chains of amino acids. Fats allow you to absorb fat-soluble vitamins and essential nutrients from food. The foods you eat exert a powerful psychological influence.

They influence your hormones. Carbohydrates and protein each contain four calories per gram. This is why some people say that there is no dietary requirement for carbohydrate. And determining which foods make you more healthy starts with our four Good Food standards. The amino acids in proteins are necessary for building.

Your good health starts with the foods you eat. The energy contained within each type of macronutrient is measured in calories. These chapters will lay the groundwork for the discussion on food. Fats are either in free form free fatty acids or built into complexes. They affect your digestive tract. Overconsumption and the kinds of foods you tend to over consume then leads to hormonal.

Diet books and experts have long attributed weight problems to simply eating too many calories. If only it were that easy. Fatty acids belong to one of three types or families: After all. As a rule. You are not lacking willpower. Kind of a bummer. All of which makes you feel guilty and stressed—and more likely to comfort yourself with even more unhealthy food.

Yet you continue to eat them. We are going to help you understand why you crave the foods you do and explain how these unhealthy foods trick you into eating them.

Cheat meals turned into cheat feasts and cheat weekends. They are built to make you crave them. You already know that fast food. But what you have to understand is that these unhealthy foods have an unfair advantage. I recognized that I had severe difficulties dealing with food cravings and knowing when to stop eating.

They are designed to mess with your brain. And we think the psychological effects of your food choices are perhaps the most important factors to consider during your healthy-eating transformation. You struggle with food cravings. You are not lazy. The way I eat now is how I honestly desire to feed myself. We are going to spill their secrets. But you knew that already.

Prior to the Whole My frustration with controlling my cravings and urges skyrocketed. Why do I feel like I need these bad foods? Where should I go for help? Want to know why your previous efforts have failed? Daily I asked myself. And you have a hard time stopping. Calorie-restrictive plans have been found to help folks lose weight. How many times have you tried a new plan. Stay with us. And until you know their dirty little secrets. The truth is.

They make it hard for you to give them up. Thanks to nature and our biology. It all starts with biology and nature. These foods light up pleasure and reward centers in the brain for a different reason than nature intended—not because they provide vital nutrition.

Our grocery stores and health food markets are packed with shelves of processed. They sucked out the water. When we came across these flavors. But there is one very important point to keep in mind with respect to these signals from nature. In nature. Specific food cravings can turn into poor eating habits in just a few days.

This means we are eating more calories with less nutrition. And that creates a major disruption in our bodies and in our brains. Do you see the problem with this? Modern technology has stripped the nutrition from these foods.

To effectively change our relationship with food and maintain new. The effect is a total disconnection between pleasurable. Over the last fifty years. These important signals from nature helped us select the foods best suited to our health. In modern times. All of this with the specific intention of inducing cravings. Food scientists caught on to the fact that our brains respond strongly to specific flavors such as the aforementioned sweet.

This is satiation. The first bite was amazing. But the over-the-top flavors found in these foods and the extra-strong connections they forge in your brain make it hard to stop eating them—and make natural. The problem is that these foods are supernormally stimulating in the absence of nutrition and satiety. Prime rib also takes longer to eat than processed food as you actually have to chew and swallow.

A supernormal food stimulus arouses our taste receptors more intensely than anything found in nature. As you eat and start to digest the meat. They sound the same. They contain little. Satiation is regulated in the brain and provides more timely motivation to stop eating.

And Franken-foods like Twinkies and Oreos outcompete any taste found in nature. But since digestion is slow. Persistent biological signals lead us to overeat sweet.

But unlike satiety. Onion rings are fattier and saltier than onions. These Franken-foods are ridiculously cheap to produce. And if you take a good.

Sweet-and-sour pork is sweeter. Totally overwhelming. And by the twentieth bite. They are the essence of empty calories—foods with no brakes. In this case.

As you eat. Not at all realistic. These supernormal stimuli are like the Las Vegas Strip of foods. Prime rib contains complete protein..

As you eat your prime rib. You may be thinking. But entirely contrived. And they mess with our brains in a major way. They unnaturally electrify our taste buds. Satiety occurs in your digestive tract—specifically. Candy is far sweeter than fruit. Oreos are a highly processed food containing almost no protein.

The kicker? So unlike the prime rib. The combination of pleasure. The release of opioids brings pleasure and emotional relief. Dopamine motivates your behavior. This scenario plays out differently for foods lacking the satiation factors of adequate nutrition—complete protein.

Over time. This processing removes any nutrition once found in the food but still leaves all the calories. If we stopped right here.

Reward circuitry is integrated with parts of the brain that enrich a pleasurable experience with emotion. In the case of Oreos. You want those cookies. Your want has turned into a need. You start to get excited and happy at the thought of picking up cookies on the way home.

We want the tenth Oreo just as much as the first. As we eat the Oreos generally at a much faster rate than prime rib. On the way home. This is satiety. Over time and with continued reinforcement.

The foods in question—supernormally stimulating without adequate nutrition to invoke satiation or satiety—tell the brain to release dopamine. Of course. Not coincidentally. Stress affects the activation of reward pathways and impairs your attempts to control your eating habits.

Our only recourse is to concentrate on the other half by eliminating the foods that play into this unhealthy stress response. Eating sugary.

We experience stress. The first is that. When you are under stress. Automatic cravings do not sound psychologically healthy to us. Future stress triggers you to remember the relief you experienced the last time you ate those cookies. And so the vicious cycle serves only to reinforce itself until you have developed a habitual response—the automatic craving for a specific food in response to certain triggers.

Did you catch that? Stress makes it even harder for us to resist our cravings. This creates two problems. You may not even want to eat the cookie. After just a few trips to the bakery. Dopamine promises satisfaction. And when you finally. The last nail in your stress-cookie coffin: The stressed brain expresses both a strong drive to eat and an impaired capacity to inhibit eating. Stress also causes you to change the type of foods you eat.

These unhealthy foods are really hard to give up. You may panic. Stress and inadequate sleep only reinforce these patterns. And when we tell you which foods are the worst offenders. You may think. And you will.

And we bet if we said. Through the misuse of biological and natural cues. Essentially all biological processes have regulatory mechanisms designed to keep systems operating within safe. Think of the thermostat in your house.

Things get ugly. All of my pain. These four hormones along with many others form a complex. When you eat and digest food. Think of a courier carrying a message from one person to another. The Whole30 has changed my life. Different nutrients cause different hormonal responses.

These hormonal responses control the use. When the temperature reaches the normal range again. Chronically elevated insulin levels are correlated with leptin resistance and indirectly related to elevated cortisol levels. The furnace kicks on to keep the temperature above the lowest point set. They are secreted by cells in one part of the body and bind to receptors in another part of the body.

Insulin facilitates the moving of macronutrients protein. Washington Our second Good Food standard states that the food you eat should produce a healthy hormonal response in the body.

This is probably the most science-y section of the whole book. To go back to our thermostat analogy. Hormones have many roles. I have cut my diabetes medications in half. Hormones also respond to any external factor that tips the scales out of balance. East Bremerton. A rise in blood sugar is sensed by beta cells in the pancreas.

The primary place to store glucose is in the liver and muscles. Which is good. To begin with. To be optimally healthy.

It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

Insulin effectively stores all macronutrients—protein. Got that? Chronically high levels of blood sugar hyperglycemia are harmful. And because carbohydrate is fuel for intense activity. If stored in the liver. This leads to a rise in the amount of circulating blood sugar glucose. When blood sugar increases. Once cells have taken glucose out of the bloodstream. When your gas tank is full. Insulin signals cells in the body to pull glucose out of the bloodstream and move it into storage.

If there is an overabundance of sugar. In other words. Elevated insulin levels also have a satiety function. It acts on virtually all cells in the body and directly controls or influences energy storage.

If less fat is being burned for fuel. If you have a healthy metabolism. When there is no room in the liver and muscle cells. As body fat continues to accumulate. And this pileup of sugar and triglycerides in the blood pushes another hormone. But our bodies are pessimists. You will not like Plan B. You become hungrier and probably eat more.

If you have very little body fat—perhaps too little to survive a potential food shortage—leptin levels are low. Leptin levels follow a normal daily cycle tied primarily to your eating schedule. Fat cells do this by secreting leptin. These two processes combined—the preferential burning of carbohydrate over fat for fuel and the creation of triglycerides—lead to increased body fat and increased triglycerides and free fatty acids in the blood.

When the liver and muscle glycogen stores are full. Our DNA always expects. As fat is a storage depot for energy. This triggers the secretion of appetite-stimulating hormones and is one of the reasons we wake up hungry. Overconsumption of nutrient-poor. Leptin tells the brain how much body fat is stored and regulates both energy intake and energy expenditure to keep body fat levels in balance. This leads to a condition called leptin resistance.

In contrast to insulin sensitivity. So until the brain hears leptin say. Imagine that your brain is blind. Which makes your leptin resistance worse.

With sugar in such large supply. And without that leptin message. This leads your brain to tell you to eat more and move less. Accumulation of visceral fat fat stored in and around your organs is enough to promote hormonal dysfunction. You are now. And … takes us back to insulin. This leads to a buildup of triglycerides in the liver. Shall we recap? When you chronically overconsume food-with-no-brakes.

But how does this lead to problems with leptin? You chronically overconsume. This makes you leptin resistant. And … Leptin resistance leads to insulin resistance. Leptin resistance means that you are gaining fat and swimming in leptin—but your brain is clueless. Leptin resistance is like a hormonal conversation gone haywire..

Chronically high levels of insulin are harmful. When you are insulin resistant and. This is very. Too low comes with its own set of side effects—cranky. Since high levels of blood sugar are very unhealthy. To you. The response to this damage is a cascade of immune responses. Chronic hyperglycemia first causes beta cell adaptation. Type 2 diabetes occurs when because of the severity of insulin resistance and beta cell death your body can no longer produce enough insulin to keep your blood sugar within healthy parameters.

All of that excess glucose needs to be stored. Insulin resistance requires that the pancreas produce even more insulin. This creates ongoing hyperglycemia—chronically elevated levels of blood sugar. Hyperglycemia chronically high levels of blood sugar is damaging. At this point. Once this occurs. The damaged cells continue to try to protect themselves.

Since your blood sugar regulation mechanism no longer works properly. We just need to introduce yet another hormone related to overcarbsumption. Tens of thousands of people die of complications from diabetes every year. There is a caveat. Chronic stress. Say hello to cortisol. Nobody wants diabetes.

There is normally about five grams a teaspoon of blood sugar circulating in your bloodstream at any given time. The takeaway: When the body senses a dip in normal blood sugar levels. And we assure you. Glucose is one form of sugar found in food and is also the type of sugar circulating in the bloodstream.

Glucagon unlocks the one-way door out of storage cells like liver and fat cells. When you are insulin resistant and eat a high-carb meal. Got it? Glucagon is the energy access hormone. Strike seventeen against dietary habits that chronically elevate blood sugar and.

Between meals. One of these mechanisms works via a hormone called glucagon. Which means that when insulin levels are elevated even moderately. Glycogen is the stored form of glucose. Glucagon then tells the body to break down stored fat and convert stored liver glycogen and. Diabetes comes with its own list of side effects and related conditions: But so can prolonged periods of not eating extended fasting. Elevated cortisol levels preferentially direct body fat to the abdominal region instead of.

Cortisol secretion is tied to many factors like sleep. Chronically elevated cortisol levels increase blood sugar levels. Cortisol has a circadian rhythm that coincides with the light-dark cycle. It is secreted in response to low blood sugar. Cortisol then prompts glucagon to get to work.

Being chronically underslept. Excessive abdominal fat also called central obesity is part of metabolic syndrome.

And when cortisol gets rowdy. This causes your adrenals to release cortisol all the time. Cortisol levels then decline rapidly as the day progresses. Chronically elevated cortisol impairs glucose uptake from the bloodstream and enhances the breakdown of glycogen in the liver—both leading to more glucose in the blood.

That sleep. To make matters worse. It mobilizes energy for activity and helps to fire up your nervous system so that you mentally feel more like Einstein than like Homer Simpson. Cortisol is highest just before waking. Chronically elevated cortisol promotes insulin resistance and tends to elevate leptin levels.

Dallas with a devilish look in his eye proposed that we start immediately. I looked longingly at my Thin Mints, sighed, and accepted his challenge.

During those thirty days, I went through a lot of ups and downs. It was easy. It was impossible. I was tired. I had boundless energy. I tossed and turned. I slept like a baby. But by the third week, something shifted. It was as dramatic as flipping a switchand my life would never be the same.

My energy levels skyrocketedand stabilized. I felt just as peppy at 6 a. I started losing body fat without even trying. My performance in the gym, which had plateaued, suddenly started improving again. I was falling asleep easier, staying asleep longer, and waking up without an alarm clock. As the days went on, I realized just how not-great Id been feeling, compared to how clean and fresh and amazing I was feeling now.

But the most remarkable thing was how this thirty-day adventure completely changed my relationship with food and eating.

Id always had an unhealthy relationship with food. Food was my best friend and my worst enemy. It was punishment or reward, control or powerlessness. I went through stages of extreme dieting and extreme exercise.

But after just thirty days on this new plan, my relationship with food was different. For the first time in my life, food made me feel good. And not just the quick-and-dirty good that comes with the first few bites of ice cream, followed by a full days worth of guilt, shame, and anxiety.

Wholesome good. Lasting good. Good good. My sugar cravings disappeared. The urge to eat junk food when I was upset, bored, angry, or frustrated just vanished. My skin was clear, my hair was shiny, my stomach was flatter, and people said I was glowing. I had more energy, smiled more, was friendlier to co-workers.

All of a sudden, I was indescribably happy. The remarkable realization I had was that, after all of my complicated multi-step self-improvement initiatives, all I had to do was change the food I put on my plate. For thirty days, I ate nothing but food that made me healthier, as much as I wanted, no counting calories or measuring portions.

And those thirty days changed my life in a very real, very positive way. To this day, I have been able to maintain a healthy and satisfying relationship with food, eating, and my body all because, for those thirty days, I changed what I put on my plate. From these revelations, the Whole30 was born. Dallas experience with his thirty days was no less eye-opening, and although he didnt have the same emotional issues with food, this experiment brought to light the impact of removing all of the potentially harmful foods and beverages in his diet for an extended period of time.

We decided to share our experience with our blog readers in July We called the post Change Your Life in 30 Days and outlined the full rules of the program we had followed in April. We invited our readers to participate and asked them to let us know if they were on board. We had no idea how many people would take us up on this challenge. During that first iteration, several hundred people worked through our program and reported their results.

We were thrilled to hear that most experienced the same kind of miracles we hadeffortless weight loss, better sleep, consistent energy, improved mood, and increased athletic performance. Many reported the elimination of sugar cravings and a healthier relationship with food, allowing them to pass up desserts and sweets they used to find irresistible.

But what impressed us the most were the number of people who told us the program had improved or completely eliminated their physical ailments. Seasonal allergiesgone. Asthmanot a single attack. Blood pressureback to normal. Cholesterolimproved by an astonishing degree. Stubborn tendonitishealed. OK, that one didnt surprise us! Since that inception in July , weve freely offered our Whole30 program on our Web site. The program has spread virally through word-of-mouth, and over the past three years, tens of thousands of people all around the world have completed the program and have reported that the Whole30 did, in fact, change their life.

Its funny how many of our testimonials start with, When you told me the Whole30 was going to change my life, I thought, Yeah right. But it totally did! Just keep reading. At the beginning of the year, my cholesterol was so high I was sure Id need to go on medication. But by the end of my Whole30, my overall cholesterol level dropped 83 points, triglycerides dropped 82 points, LDL dropped 63 points, and HDL rose 3 points. Plus I lost ten pounds and over seven inches.

Thank you! Patty M. Robb Wolf, the New York Times bestselling author of The Paleo Solution and one of the worlds leading experts on the Paleo lifestyle, has been a friend and mentor for several years now. Robb has influenced our program and the way we work with our clients tremendously. In fact, his thirty-day elimination approach formed the foundation of our Whole30 program. As a result, the basics of our food recommendations look a lot like the fundamental tenets of the Paleo diet.

Youve probably heard of it by nowyou know, that caveman diet the media has been talking about? Its recommendations are based on the diet consumed by man during the Paleolithic eraa 2. The theory is that we are genetically adapted to the diet of our Paleolithic ancestors, and that genetic disposition hasnt changed much in the last 10, yearswhich means we are not genetically suited to our modern, industrially-produced, agriculture-based diet.

Paleo diet advocates believe that the healthiest diet for people today should resemble the diets of our hunter-gatherer ancestors. First, its not about recreating the existence of cavemen. No one wants you to go without electricity, hot showers, or your beloved iPhone. And yes, cavemen didnt always have a long life span, but thats not because of their food choicesit was more likely the lack of antibiotics, the abundance of predators, and harsh living conditions.

Second, its not a carnivorous dietthe moderate amount of high-quality meat is balanced with tons of plant matter vegetables and fruit.

Third, the fat you eat as part of a Paleo diet will not clog your arteries because fat all by itself is not the culprit in that scenario. More on that later. Finally, the diet is not carb-phobic; its percent sustainable from day one, and its really not that radicalunless you consider eating nutrient-dense, unprocessed food radical. Which, in todays microwave-dinner-fast-food-low-fat era, might very well be the case. Now, we agree that foods advocated by the Paleo diet are the healthiest choices in todays modern age.

The research and experience of folks like Dr. Loren Cordain and Robb Wolf heavily influenced our own experimentation, and the results we achieved after eating this way were hard to ignore. But please, hear us clearly on this one subject: We are far more concerned with health than we are with history.

We arent recommending meat and vegetables because we think thats what our ancestors ate; we dont say cheesecake is a poor choice because cavemen didnt eat cheesecake; and were certainly not about to debate whether any one food is technically Paleo. While the Paleo diet is backed by solid scientific research refer to our references , we generally dont get all hung up on what Paleolithic man may or may not have eaten.

We care about what is making us, here and now, more or less healthy. And we suspect thats what you care about too. But if youre not interested in the history or you dont believe in evolution at all, thats OK too.

You dont have to download into Darwinian evolutionary theory to participate because well just be concentrating on biology and natural patterns of behavior. There are some things for which we are simply hardwired, like being active during the day and sleeping at night, liking sweet tastes, and experiencing thirst when we are dehydrated.

In the natural world, these primal urges are designed to keep us safe, fed, hydrated, and healthy. But in todays modern world, these biological signals dont always work the same wayand our ability to override them often gets us into trouble. Understanding the biological purpose of these signals and how to hear them over all the noise in todays busy world is one of the keys to optimal health.

Now is a good time to address one of our most commonly heard questions: Do you have the science to back this stuff up? The answer, of course, is yes. We will reference a ton of technical informationwhat we call science-y stuffand we promise to translate any complicated material into easy-to-understand concepts.

We have references galore in our appendix: peer-reviewed, credible research that weve used to back up the program we present here. We dont recommend anything that we dont believe is true, based on the findings of the scientific research community. But relying on science alone is tricky.

Many of these nutritional theories arent as rock-solid as, say, the theory of gravity. There is still a lot the scientific community doesnt know about food, nutrition, and health. Which means that for every finding we present, you can consult the Source of All Knowledge the Internet and find studies that suggest the opposite. Coffee is good for everyone!

Coffee may increase your risk of cancer! Which one is right? Maybe neither, maybe bothits hard to know. But one thing is certainin the case of nutrition and health, the science can be confusing, and can lead to paralysis by analysis a state in which you take no action because youre not sure what to do. In the absence of enough conclusive science, what else can we rely on? Observation, experience, and clinicallybased evidence. Our recommendations are based on the protocols that have been effective for our clients.

Getting positive results from one client is good, but getting similar positive results from a thousand clients truly confirms the efficacy of the protocols and suggests that they will produce reliable results for other people with similar health conditions. The trouble is, we cant rely exclusively on observation, experience, or clinically-based evidence.

Despite loads of experience and careful observation, it can be difficult to pinpoint the exact cause and effect of any one behavior on a population. For example, consider the following statement: When ice cream sales are high, the frequency of shark attacks increases.

Therefore, sharks attack in response to rising ice cream sales. Obviously, those two things are merely correlated and not cause and effect. The two variables exhibit a common traitthe warm seasonwhen people are more likely to both eat ice cream and swim in the ocean. Yet its easy to confuse correlation with causation when you are relying solely on observational data. So, how did we come up with our dietary recommendations? We combined scientific research with clinical experience. We have scientific studies to back up our recommendations.

We have years of experience and documented Whole30 results to confirm that were on the right track. Its the best of both worldsthe academic evidence and the boots-onthe-ground experience that comes from working with thousands of people and getting amazing results. But none of those published studies take into account your life, your history, your context.

The most relevant form of experimentation for you is self-experimentation, so you can figure out for yourself, once and for all, how certain factors affect you. And that is exactly what we are proposing here, with our Whole30 program.

Grounded in science, based on thousands of observations and proven results, and anchored with a thirty-day structured self-experiment.

In Chapters 3 through 7, well outline our four Good Food standards and talk about the ways that less-healthy foods mess with your brain, hormones, gut, and immune system.

Well do our best to keep the science accessible and use lots of analogies to help you understand the way things work in the body. If youre the kind of person who needs to know not just the how, but also the why, these chapters are a must-read.

If you dont care about the science and just want to know what to eat, how much to eat, and how to create lifelong healthy eating habits, feel free to skip straight to the food in Chapter 8.

My wife and I have had terrible seasonal allergies for several years. Now our allergies have all disappeared. We are off all allergy meds, which we used to take like candy. As for our four-year-old daughter, we are two weeks into her Whole30, and I am amazed to report that her allergy symptoms are virtually gone.

No sneezing. No runny nose. After taking both pills and nose spray for much of her life, her allergy symptoms are better now than they have ever been. Brian C. Were pretty picky about this: all the foods we recommend have to satisfy all four criteria. Not three, not most all.

Well explain them in more detail in the coming chapters, but here are the basics. Promote a healthy psychological response.

Promote a healthy hormonal response. Support a healthy gut. Support immune function and minimize inflammation. Before we get into each of the Good Food standards, however, we need some general background on food. Food is composed of a multitude of complex molecules.

Some provide energy, some provide structural components, some interact with various receptors and transmit signals to our bodies, and some are relatively inert.

People sometimes oversimplify food, and say things like, I eat whole grains for fiber or I drink milk for calcium, but the reality is that all whole, unprocessed food is a rich, complex blend of nutrients.

We broadly organize these components into two major classifications: micronutrients and macronutrients. A micronutrient is defined as an essential compound needed only in relatively small amounts. A micronutrients purpose is not to generate energy but to serve a wide variety of important biological functions, including: protection against free radicals, enhancing immune response, and repairing DNA.

There are hundreds of different micronutrients, but some youve probably heard of include vitamins like vitamin C , minerals like calcium , and phytonutrients like beta-carotene. Selecting foods with the right amounts and a wide variety of micronutrients is critical for our long-term health. A macronutrient is defined as a group of chemical compounds consumed in large amounts and necessary for normal growth, metabolism, and other bodily functions. Macronutrients are used to supply energy and, in some cases, are used as structural components.

In humans, the three macronutrients are carbohydrate, protein, and fat. All carbohydrates, whether they come from a carrot, brown rice, or a Pop-Tart, break down into simple sugars in the body. Complex carbohydrates are simply a bunch of sugars linked together, and those chains of sugars are broken into their individual links upon digestion. Simple carbohydrates, specifically glucose, are a universal energy source that is easily used by most cells in the body. Glucose is fuel for intense activity and fuel for your brain cells.

This is why some people say that there is no dietary requirement for carbohydrate. Proteins are made up of long chains of amino acids, which are the building blocks for all sorts of biological structures. The amino acids in proteins are necessary for building, maintaining, and repairing muscles, connective tissue like tendons and ligaments, skin, hair, and even your bones and teeth. In addition, most enzymes and many hormones in the body are actually proteins.

Fats are either in free form free fatty acids or built into complexes. Fatty acids belong to one of three types or families: saturated, monounsaturated, or polyunsaturated. Fats allow you to absorb fat-soluble vitamins and essential nutrients from food, help to transport nutrients across cell membranes, and are critical to maintaining proper immune function. Dietary fats are also the building blocks for brain tissue, nerve fibers, reproductive and stress hormones, immune messengers, and cellular membranes.

Finally, fat is also an excellent slow-burning energy source, perfect for supporting lower intensity activity. The energy contained within each type of macronutrient is measured in calories. Carbohydrates and protein each contain four calories per gram; fat contains nine calories per gram. Diet books and experts have long attributed weight problems to simply eating too many calories, and specifically, too much fat.

After all, fat is more than twice as caloriedense as either protein or carbs! If only it were that easy. While calories do count for something, good health depends on far more complex factorsand simply reducing calories or fat isnt the answer.

The foods you eat exert a powerful psychological influence, stronger than any act of willpower. They influence your hormones, silently directing your metabolism. They affect your digestive tract, your bodys first line of defense. And they impact your immune system and your risk for any number of diseases and conditions.

Your good health starts with the foods you eat. And determining which foods make you more healthy starts with our four Good Food standards. Theyre in this order for a reasonbecause we think this is generally how things start going wrong. First, you overconsume nutrient-poor foods, because of their psychological effect on you.

Overconsumption and the kinds of foods you tend to over consume then leads to hormonal, gut, and immune-system disruptionand all of the symptoms, conditions and diseases that may follow. These chapters will lay the groundwork for the discussion on food, and make it that much easier for you to understand why well be asking you to remove certain foods from your plate.

Well also wrap up each of these four chapters with a summary to make it easier for you to refresh your memory when we do start talking about food. Prior to the Whole30, I recognized that I had severe difficulties dealing with food cravings and knowing when to stop eating.

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Cheat meals turned into cheat feasts and cheat weekends. My frustration with controlling my cravings and urges skyrocketed. Daily I asked myself, How can I get these urges under control? Why do I feel like I need these bad foods?

See a Problem?

Where should I go for help? Whole30 is the answer. I havent felt the deep desire to binge since Ive submerged myself into this program. I dont feel like I have to struggle to make decisions when trying to decide what to eat.

The way I eat now is how I honestly desire to feed myself. Aubrey H. Stay with us, because we suspect this section is going to resonate with you. As a rule, we think the foods that are good for your body should also not mess with your mind. And we think the psychological effects of your food choices are perhaps the most important factors to consider during your healthy-eating transformation.

A micronutrient is defined as an essential compound needed only in relatively small amounts. A micronutrients purpose is not to generate energy but to serve a wide variety of important biological functions, including: protection against free radicals, enhancing immune response, and repairing DNA. There are hundreds of different micronutrients, but some youve probably heard of include vitamins like vitamin C , minerals like calcium , and phytonutrients like beta-carotene.

Selecting foods with the right amounts and a wide variety of micronutrients is critical for our long-term health. A macronutrient is defined as a group of chemical compounds consumed in large amounts and necessary for normal growth, metabolism, and other bodily functions. Macronutrients are used to supply energy and, in some cases, are used as structural components. In humans, the three macronutrients are carbohydrate, protein, and fat. All carbohydrates, whether they come from a carrot, brown rice, or a Pop-Tart, break down into simple sugars in the body.

Complex carbohydrates are simply a bunch of sugars linked together, and those chains of sugars are broken into their individual links upon digestion.

Simple carbohydrates, specifically glucose, are a universal energy source that is easily used by most cells in the body. Glucose is fuel for intense activity and fuel for your brain cells. This is why some people say that there is no dietary requirement for carbohydrate. Proteins are made up of long chains of amino acids, which are the building blocks for all sorts of biological structures.

The amino acids in proteins are necessary for building, maintaining, and repairing muscles, connective tissue like tendons and ligaments, skin, hair, and even your bones and teeth. In addition, most enzymes and many hormones in the body are actually proteins.

Fats are either in free form free fatty acids or built into complexes. Fatty acids belong to one of three types or families: saturated, monounsaturated, or polyunsaturated. Fats allow you to absorb fat-soluble vitamins and essential nutrients from food, help to transport nutrients across cell membranes, and are critical to maintaining proper immune function. Dietary fats are also the building blocks for brain tissue, nerve fibers, reproductive and stress hormones, immune messengers, and cellular membranes.

Finally, fat is also an excellent slow-burning energy source, perfect for supporting lower intensity activity. The energy contained within each type of macronutrient is measured in calories. Carbohydrates and protein each contain four calories per gram; fat contains nine calories per gram. Diet books and experts have long attributed weight problems to simply eating too many calories, and specifically, too much fat.

After all, fat is more than twice as caloriedense as either protein or carbs! If only it were that easy. While calories do count for something, good health depends on far more complex factorsand simply reducing calories or fat isnt the answer. The foods you eat exert a powerful psychological influence, stronger than any act of willpower. They influence your hormones, silently directing your metabolism.

They affect your digestive tract, your bodys first line of defense. And they impact your immune system and your risk for any number of diseases and conditions. Your good health starts with the foods you eat.

And determining which foods make you more healthy starts with our four Good Food standards. Theyre in this order for a reasonbecause we think this is generally how things start going wrong. First, you overconsume nutrient-poor foods, because of their psychological effect on you.

Overconsumption and the kinds of foods you tend to over consume then leads to hormonal, gut, and immune-system disruptionand all of the symptoms, conditions and diseases that may follow. These chapters will lay the groundwork for the discussion on food, and make it that much easier for you to understand why well be asking you to remove certain foods from your plate. Well also wrap up each of these four chapters with a summary to make it easier for you to refresh your memory when we do start talking about food.

Prior to the Whole30, I recognized that I had severe difficulties dealing with food cravings and knowing when to stop eating. Cheat meals turned into cheat feasts and cheat weekends. My frustration with controlling my cravings and urges skyrocketed. Daily I asked myself, How can I get these urges under control? Why do I feel like I need these bad foods? Where should I go for help? Whole30 is the answer. I havent felt the deep desire to binge since Ive submerged myself into this program.

I dont feel like I have to struggle to make decisions when trying to decide what to eat. The way I eat now is how I honestly desire to feed myself. Aubrey H. Stay with us, because we suspect this section is going to resonate with you. As a rule, we think the foods that are good for your body should also not mess with your mind. And we think the psychological effects of your food choices are perhaps the most important factors to consider during your healthy-eating transformation.

How many times have you tried a new plan, bought new foods, and stuck to the new menu for a few weeks, only to fall right back into your old habitsand old waistline? Every time youve tried to diet, we suspect.

Want to know why your previous efforts have failed? Dieting doesnt work. But you knew that already, didnt you? Calorie-restrictive plans have been found to help folks lose weight, but only in the short term. Most folks cant sustain their new dietary habits, and after a year or two, the vast majority end up gaining back even more weight than they lost.

Kind of a bummer, right? The truth is, simply reducing your calories isnt likely to change or alleviate your food cravings, even if you do lose weight.

And well show how your cravings, habits, and patterns are critical to your long-term success. In addition, creating healthy dietary habits isnt just about restricting or eliminating certain foods. You already know that fast food, junk food, and sweets arent good for you. You know you shouldnt eat them if you want to lose weight, get off your medication, or be healthier. Yet you continue to eat them. You struggle with food cravings, bad habits, compulsions, and addictions.

You know you shouldnt, but you feel compelled to eat these foods. Sometimes, you dont even want them, but you eat them anyway. And you have a hard time stopping. All of which makes you feel guilty and stressedand more likely to comfort yourself with even more unhealthy food. Were here to tell you: Its not your fault. You are not lacking willpower. You are not lazy. And its not your fault that you cant stop eating these foods. Now were not trying to say that the choices you make arent your own or that you dont have any responsibility for your current health status or waistline.

But what you have to understand is that these unhealthy foods have an unfair advantage. They are designed to mess with your brain. They are built to make you crave them. They make it hard for you to give them up. And until you know their dirty little secrets, you will never be able to leave these foods, and your cravings, habits, and patterns, behind.

We are going to spill their secrets. We are going to help you understand why you crave the foods you do and explain how these unhealthy foods trick you into eating them.

Then well show you how to outsmart your cravings once and for all. Cravings arent merely about your behavior related to the food in questiontheyre about your emotional motivation and the conditioning habit that is created with repeated satisfaction. You dont even have to be hungry to experience cravingsin fact, theyre more closely related to moods like anger, sadness, or frustration than to hunger. In addition, your capacity to visualize the food and imagine its taste are strongly correlated with craving strengthso the more you fantasize about indulging, the less likely you are to resist.

Specific food cravings can turn into poor eating habits in just a few days, leaving us stuck in a cycle of relentless urges, short-term satisfaction, and long-term guilt, shame, anxiety, and weight gain. To effectively change our relationship with food and maintain new, healthy habits forever , we need to understand what is behind our cravings, habits, and patterns. It all starts with biology and nature.

For example, bitter tastes signify toxic foods while sweet tastes signify a safer choice. Thanks to nature and our biology, our brains have been hardwired to appreciate three basic tastes: sweet a safe source of energy , fatty a dense source of calories , and salty a means of conserving fluid.

When we came across these flavors, neurotransmitters in our brain would help us remember that these foods were good choices by sending us signals of pleasure and reward, reinforcing the experience in our memories. These important signals from nature helped us select the foods best suited to our health. But there is one very important point to keep in mind with respect to these signals from nature.

They werent designed to tell us which foods were deliciousthey were designed to tell us which foods were nutritious.

In nature, pleasure and reward signals led us to vital nutrition. The trouble is that in todays world, the ancient signals persist but the foods that relay them are anything but good sources of nutrition. And that creates a major disruption in our bodies and in our brains.

Over the last fifty years, the makeup of our foods has dramatically changed. Our grocery stores and health food markets are packed with shelves of processed, refined food-like productswhich no longer look anything like the plant or animal from which they were derived.

Food scientists caught on to the fact that our brains respond strongly to specific flavors such as the aforementioned sweet, fatty, and salty , and armed with this knowledge, they began to modify our whole foods. They sucked out the water, the fiber, and the nutrients, and replaced them with ingredients like corn syrup, MSG, seed oils, and artificial sweeteners, colors, and flavors.

All of this with the specific intention of inducing cravings, overconsumption and bigger profits for food manufacturers. Theyve turned real food into Franken-food. These foods light up pleasure and reward centers in the brain for a different reason than nature intendednot because they provide vital nutrition, but because they are scientifically designed to stimulate our taste buds.

The effect is a total disconnection between pleasurable, rewarding tastes sweet, fatty, and salty and the nutrition that always accompanies them in nature. In nature, sweet tastes usually came from seasonal raw fruit, rich in vitamins, minerals, and phytonutrients. Today, sweet flavors come from artificial sweeteners, refined sugars, and high fructose corn syrup. In nature, fatty tastes usually came from meats, especially nutrient-packed organ meats. In modern times, fats come from a deep-fryer or a tub of spread.

In nature, precious electrolytes like sodium came from sea life, or from the animals we ate. In modern times, salt comes from a shaker. Do you see the problem with this? Modern technology has stripped the nutrition from these foods, replacing it with empty calories and synthetic chemicals that fool our bodies into giving us the same powerful biological signals to keep eating.

This means we are eating more calories with less nutrition. Persistent biological signals lead us to overeat sweet, fatty, salty foods while keeping us malnourished. These Franken-foods are ridiculously cheap to produce.

They unnaturally electrify our taste buds. They contain little, if any, nutrition. And they mess with our brains in a major way. A supernormal food stimulus arouses our taste receptors more intensely than anything found in nature. Candy is far sweeter than fruit. Onion rings are fattier and saltier than onions. Sweet-and-sour pork is sweeter, fattier, and saltier than actual pork. And Franken-foods like Twinkies and Oreos outcompete any taste found in nature, which is, of course, exactly why we prefer them.

These supernormal stimuli are like the Las Vegas Strip of foods. But entirely contrived. Not at all realistic. Totally overwhelming. And if you take a good, hard look in the light of dayi. But the over-the-top flavors found in these foods and the extra-strong connections they forge in your brain make it hard to stop eating themand make natural, whole foods look bland and boring by comparison.

You may be thinking, If these foods taste so good that I cant stop eating them, maybe I should just stop eating foods that taste good. But that just sounds miserable to usand flavor restriction would probably be just as unsuccessful long-term as caloric restriction! Thankfully, this strategy is wholly unnecessary. The problem isnt that these foods are delicious.

The problem is that these foods are supernormally stimulating in the absence of nutrition and satiety. They are the essence of empty caloriesfoods with no brakes. They sound the same, but biologically speaking they are two separate and distinct concepts.

It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways (Unabridged)

Satiety occurs in your digestive tractspecifically, in your intestines. When youve digested and absorbed enough calories and nutrients to satisfy your bodys needs, hormones signal to your brain that I am well nourished now, which decreases your desire for more food.

Satiety cant be fooled or faked, as it is dependent on the actual nutrition in your food. But since digestion is slow, these signals may take several hours to be transmitted, which means they cant do a very good job all by themselves to keep you from overeating.

Thats where satiation comes in. Satiation is regulated in the brain and provides more timely motivation to stop eating. Its based on the taste, smell, and texture of food, the perception of fullness, even your knowledge of how many calories are in a meal.

As you eat, you perceive various sensations This is delicious, I shouldnt eat the whole bag or Im getting pretty full , all of which send your brain status updates to help you determine whether you still want more.

But unlike satiety, satiation is an estimate dependent on your perceptions, not an absolute measurement. Ideally, the brain would signal us to stop eating when our bodies have sensed that weve digested and absorbed enough nutrition to support our health. In this case, satiation and satiety would be one and the same. Lets use the example of a prime rib dinner. Prime rib contains complete protein, the most satiating of all the macronutrients, and naturally occurring fat, which makes protein even more satiating.

As you eat your prime rib, youll find yourself wanting prime rib less and less with every bite. The first bite was amazing, the second fantastic, but by your tenth bite, the texture, smell, and flavor are less appealing. And by the twentieth bite, youve had enough, and you no longer desire the flavor or texture of the meatso down goes your fork. This is satiation. Prime rib also takes longer to eat than processed food as you actually have to chew and swallow , which gives your brain a chance to catch up with your stomach.

As you eat and start to digest the meat, your body recognizes that the dense nutrition in that prime rib is adequate for your energy and caloric needs. This sends a were getting nourishment signal to your brain while youre still working on your plate, which also reduces your want for more food. This is satiety. This scenario plays out differently for foods lacking the satiation factors of adequate nutritioncomplete protein, natural fats and essential nutrients.

Lets compare prime rib to a tray of Oreos. Oreos are a highly processed food containing almost no protein, saturated with sugar and flavor-enhancing chemicals, and filled with added fats. As we eat the Oreos generally at a much faster rate than prime rib , they move through us quickly and dont provide enough nutrition to induce satiation or satiety.

So unlike the prime rib, there are no brakes to decrease our want. We want the tenth Oreo just as much as the first. And we never stop wanting more because even though weve eaten plenty of calories, our bodies know that we are still seriously lacking in nutrition. So we eat the whole darn package because satiety cant be fooled. In the case of Oreos, the only reason to stop eating is when our bellies are physically full, and we realize were about to make ourselves sick from overconsumption.

Those arent brakes at allthats just an emergency ejection seat. This processing removes any nutrition once found in the food but still leaves all the calories. The final concoction we cant really call it food at this point offers a staggering variety of over-the-top flavor sensations in every single bitebut your body knows there is no nutrition there, so you continue to want more food, even past the point of fullness. If we stopped right here, wed have made our point.

Clearly, these foods violate our first Good Food standard by provoking an unhealthy psychological responseheck, they were designed to do just that!

Unfortunately, theres more. Chronic consumption of these foods doesnt just affect our taste buds, our perceptions, and our waistlines. Over time, they literally rewire our brains. Reward circuitry is integrated with parts of the brain that enrich a pleasurable experience with emotion, making it more powerful, and easier to remember. The combination of pleasure, reward, and emotion pushes you toward rewarding stimuliincluding food. The foods in questionsupernormally stimulating without adequate nutrition to invoke satiation or satietytell the brain to release dopamine, the neurotransmitter associated with the pleasure center.

Dopamine motivates your behavior, reinforces food-seeking wanting and energizes your feeding. It gives you that rush of anticipation before youve even taken your first bite.

Youre daydreaming at work and start thinking about your favorite cookie from the downtown bakery. Youre visualizing the taste, the smell, the texture. You start to get excited and happy at the thought of picking up cookies on the way home. You want those cookies. Thats dopamine talking.

On the way home, you stop at the bakery, pick up a dozen cookies, and take your first bite before youve even pulled out of the parking lot. Of course, because that cookie is supernormally stimulating, but lacking in nutrients that satiate, you dont stop at just one. Immediately, the brain releases opioids endorphinsthe bodys own feel good compounds , which also have a rewarding effect. The release of opioids brings pleasure and emotional relief, releases stress, and generally makes you feel good.

Over time and with continued reinforcement, those dopamine pathways begin to light up at the mere suggestion of the food, like when youre driving past that bakery, see someone else eating a similar-looking cookie, or watch a commercial for cookies on television. This preemptive dopamine response and the memory of the reward youll experience when you indulge makes it all but impossible to resist the urge to satisfy that craving. Your want has turned into a need.

The kicker? You dont even have to be hungrybecause its not about satisfying your hunger. Its about satisfying the craving. After just a few trips to the bakery, your memory circuits tell your reward circuits that the cookie will bring you joy.

Dopamine promises satisfaction, if you only give in to your urge. You cant resist, so you eat the cookie s and your endorphins help you feel good for a while.

And so the vicious cycle serves only to reinforce itself until you have developed a habitual responsethe automatic craving for a specific food in response to certain triggers. Automatic cravings do not sound psychologically healthy to us. We dont need a scientific study to tell us that many people eat when theyre stressed to distract themselves from the situation and help themselves relax.And they mess with our brains in a major way.

Insulin unlocks a one-way door into cells so they can store or use nutrients. Got that? Which is good, because your muscles can do a lot of hard work! Brian C. The energy contained within each type of macronutrient is measured in calories. Yet its easy to confuse correlation with causation when you are relying solely on observational data. Its recommendations are based on the diet consumed by man during the Paleolithic eraa 2. This condition called dysbiosis can lead to gas.

BERNA from El Paso
Feel free to read my other articles. I am highly influenced by cosplay. I do enjoy mockingly .
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