Physiology for Nutrition, Health and Fitness

1. Physiology for Nutrition, Health and Fitness Does what we Eat, Think, Do really matter?

2. Important Factors in Health 1) Diet (Nutrition) 2) Mentality and Emotions 3) Physical Activity 4) Toxins (Environment) 5) Spirituality

3. Materials for the Body • Carbohydrates • Lipids • Proteins • Minerals • Vitamins • Enzymes

4. Whole Foods • Unrefined, entire original “item”. • All original nutrients remain intact. • Unprocessed, not chemically treated. e.g.: - whole brown rice (),quinoa - organic vegetables and fruit - raw nuts and seeds

5. Refined Foods • Heavily processed from original form. • Most (if not all) original nutrients removed. • Often chemically treated (in processing and for shelf-life). e.g.: - white sugar () - white flour - heavily preserved (packaged) items

6. What is a Carbohydrate? Glucose* = monosaccharide, a simple sugar Lactose* = disaccharide (glucose and galactose) Maltose* = disaccharide (glucose and glucose) Sucrose** = disaccharide (glucose and fructose) Cellulose = polysaccharide (cannot digest) Starch = polysaccharide (many glucose molecules) Complex Simple Whole Refined - fruits - whole grains - vegetables - candy - white bread - potato chips

7. What is Sugar? Glucose - most important sugar in Human Body! Sucrose - highly refined, ‘table sugar’ – Avoid! High Fructose Corn Syrup – Evil!!! “But it tastes so good” Why?

8. Insulin Levels Rollercoaster ride = Diabetes Mellitus Type II

9. Advanced Glycation End-products (AGE’s) Glycoproteins - normal. If blood glucose chronically elevated, it binds to proteins non-enzymatically = AGE’s This is when things start to go wrong! Impaired circulation BKA’s Blindness

10. Diet and the Immune System The Effects of Carbohydrates on the Phagocytic Index * Rat tooth enamel study Sugar suppresses Immune System!

11. Many pathways in the body elevate blood glucose but only one lowers it. Insulin Why only one way to lower blood glucose???

12. Why? Far more Sugar in our Diet now! e.g., in 1999 the average American consumed 150lbs of sugar/year. Cultural? Social? Conditioning? Television, Movies, Advertisements

14. Taste Test (Montague, 2005) A B 50% - 50% split! Coke 85% chose coke! Pepsi 50% - 50% split!

15. Researcher’s Comment “There are visual images and marketing messages that have insinuated themselves into the nervous system of humans who consume the drink. It is possible that cultural messages perturb taste sensation.”

16.   All Fats are Not Equal! Omega-3- and 6-Fatty Acids Cholesterol (LDL’s and HDL’s)  Hydrogenated Vegetable Oils  Trans Fats and Acrylamide *Dr. Ancel Keys (1958) Ischemic Heart Disease

17.  Unsaturated Oils vs. Saturated Fats Polyunsaturated Fats – e.g., canola, soybean, safflower, corn - easily become rancid when exposed to oxygen and produce free radicals in the body.  *Olive oil – Still good; best if not heated! Virgin Coconut Oil - a saturated fat with medium chain Fatty Acids (MCFA) - extremely heat stable and very beneficial for human physiology. Saint-Onge and Jones (2003)

18. Eating fat makes you fat and increases your risk of cardiovascular disease - Right?

19. Comparison of Molecules (120Kcal each) Sucrose Ethanol Glucose 1 glass of orange juice. 2 slices of bread. 1 shot of bourbon. *Dr. Robert Lustig’s “Sugar: The Bitter Truth”

20. Sucrose Ethanol Glucose 1 glass of orange juice 2 slices of bread 1 shot of bourbon 60 kcal glucose + 60 kcal fructose Starch => glucose CNS Depressant ~24 kcal used by all cells in body ~48 kcal used by all cells in body ~96 kcal used by all cells in body ~96 kcal hits Liver for Metabolism ~24 kcal hits Liver for Metabolism ~72 kcal hits Liver for Metabolism Glucose-6-℗ Glucose-6-℗ ↑ Aldehydes ↑ Acetate, ↑ Citrate ↑ VLDL ↑ Aldehydes ↑ Uric acid ↑ VLDL + ↓NO = ↑BP Makes Glycogen ~0.5 kcal used for de novo Lipogenesis ↑ de novo Lipogenesis ↑ de novo Lipogenesis ↑ Insulin Dislipidemia Inhibits Ghrelin No effect on Ghrelin ↑ Insulin resistance

21. When blood Glucose is high Insulin is released to make blood Glucose lower (normal) Cells in your body up-take the glucose

22. When blood Glucose is low Glucagon is released to make blood Glucose higher (normal) Liver is key site: Hepatocytes liberate Glucose stores (glycogen) and use fats & proteins to make more glucose * *Glycogenolysis

23. Glycemic Index and Diabetes Mellitus Diabetic Normal

24. How much Protein? Metabolic Typing 1. High Protein. 2. High Carbohydrate. 3. Mixed.

26. High in Protein • Meat • Soy • Eggs • Quinoa growth hormone injected, antibiotic loaded, corn fed, poorly treated, sick animals. trypsin inhibitors, goitrogens, phytic acid, phytoestrogens, haemagglutinin, GM. Find organic eggs! Nutrient rich! Complete protein, higher protein content than soy.

28. One of the best foods to eat to control blood glucose is Fats - the right fats!

29. Acetyl CoA Hydroxymethyl Glutaric Acid (HMG-CoA) Statin = HMG-CoA reductase inhibitors Mevolaonate Mevolaonate Pyrophosphate Isopentenyl Pyrophosphate Geranyl Pyrophosphate Famesyl Pyrophosphate Squalene Ubiquinone (CoQ10) Dolichol Cholesterol

30. Cholesterol Vitamin D Cortisone Glucocorticoids Mineralcorticoids Steroid Hormones (testosterone, estrogen, progesterone) Bile Salts … = Cholesterol Good!

31. There must be a BETTER food structure that this Pyramid?

33. Why Organic? • No growth stimulants, no antibiotics, no artificial fertilizers. • No pesticides, irradiation, preservatives, additives, artificial colors or flavors. 3. No Genetically Modified Organisms (GMOs). 4. Primarily Locally Grown, Seasonal food. 5. Higher nutrient and mineral values ( taste).

34. DMT β- Endorphins

35. Some Facts: 65% of Americans are overweight. 27% are clinically obese. 60% of Americans do not exercise. (17% of kids ages 6 to 19) 3 Worst Foods? 1. 2. 3.

36. #3 Acrylamide ↑ starch ↑ glycemic index! ↑ Trans Fats GM Potatoes Zero Nutrients * Tertiary Butylhydroquinone (TBHQ)

37. #2 Regular Diet Average American consumes 54 gallons/year

38. #1 Acrylamide Sugar ↑ ↑ glycemic index! GM Bleach White Flour 30-40% Trans Fat 200-300 Calories

39. Suggestions: Avoid certain “foods”! - No, not even in moderation! - Better Alternatives?:

40. What about artificial additives and flavors? Question why they are added. Examine what their effects might be.

41. Excitotoxins • MonoSodiumGlutamate (MSG) ‘flavoring’. • Aspartame artificial ‘sweeter’ (Sucralose) (“Excitotoxins: The Taste that Kills” by Dr. Russell Blaylock, 1995) Substances when ingested in high quantities interfere with nervous transmission. e.g., interfere with the excitatory neurotransmitters Glutamate and Aspartate.

42. Why is MSG bad for you?!? Interferes with actions of the Hypothalamus in your brain. Satiety Center Inhibited by MSG

43. “Truth in Labeling” organization lists the Hidden names for MSG Foods always contain MSG when these words are on the label:

44. Foods made with the following products often contain MSG.

45. Girl Scout Cookie Label

47. Lets Examine Sodas Contains lots of sugar Contains no sugar ?

48. Aspartame - An Intense Source of Excitotoxins • Made from phenylalanine and aspartate. • Accounts for ~ 70% of all complaints to FDA. • Breaks down at room temp into toxic and dangerous ingredients: • 1. DKP (di-ketopiperazine). When ingested, converts to a near duplicate of a powerful brain tumor causing agent. • 2. Formaldehyde - embalming fluid. • 3. Methanol - extremely dangerous alcohol, causes blindness.

49. Dangerous Ingredients in Diet Coke

50. More Dangerous Ingredients in Diet Coke