Improvement Warrior Fitness presents:

Sugar: Slow Suicide

By Jason Yun, CSCS, NSCA-CPT, CISSN, FMS, USAW, YFS

Disclaimer

Are you a sugar/carb addict?

❖ Addiction in 3 steps:

❖ increase use

❖ withdrawal symptoms when cutting back or cutting off

❖ relapse back into using

Stats on Sugar consumption

❖ Americans- 48 teaspoons a day per person of sugar or sweeteners

❖ Suppresses Immune System- decreased functioning cells

❖ Increases acidity in body

❖ 2 teaspoons at one time- Limit?? For Healthy Person

❖ Leeches out minerals and vitamins. Ensure. 8 oz 50 gram carbs- 50 sugar. Coke- 8 oz 26 grams. CORE OF HEALTH!!!

❖ If sugar can make ‘holes’ out of very hard tissues (aka TEETH), think about what it can do to your soft ones…..

Politics Made Us Fat??

❖ 1973- Richard Nixon and USDA Secretary Earl Butz-

❖ Decided Food should never be an issue in a presidential election

❖ Advent of HFCS-

❖ Japan 1966

❖ Introduced USA 1975

❖ 1982-USDA, AMA, AHA call for reduction in fat intake

❖ Early 70’s- discovery of LDL

❖ Mid 70’s- Fat Raises LDL

❖ Late 70’s- LDL causes CHD

❖ Fat replaced with carbs and sugar

❖ Subsidizes Sugar- $2 Billion annually

Serotonin

❖ drugs, alcohol, cigarettes, sugar (even video games)- create dependencies in the brain for said substance

❖ Without levels of serotonin drop

❖ Serotonin is a neurotransmitter that sends nerve impulses to places in the body.

❖ Sugar raises to feel good, then drops, usually lower then was before.

Dopamine- ‘I Can’t Say No’

❖ Another neurotransmitter

❖ Hearty meal ate- ‘Any room for dessert?’

❖ You start thinking— Your body isn’t hungry— But you can’t say ‘no’. Dopamine gets you excited about what’s to come- reward system turned on just by a feeling you get.

❖ Don’t get it- Feelings down and hurt.

❖ Thanks to Dopamine- we don’t have ability to say no sometimes.

Homeostasis- kidnapped!

❖ Endocrine system primary regulator

❖ Sugar in- pancreas says ‘hello’, releases insulin.

❖ WHY- to bring blood sugar levels back to H.S

❖ Too much- Hypo. Too Little HyperGlycemia.

❖ Pound the pancreas! Other endocrine glands come to help. Not their JOB. Don’t know what to do. Glands can deplete.

❖ Why we have so much diabetes, hypoglycemia, thyroid problems and adrenal exhaustion.

Pancreas-

❖ Supply Proteolytic Enzymes

❖ regulatory mechanism over inflammatory processes in the body. Also aid digestion of protein

❖ Presence of sugar- causes protein molecules to become unusable-

❖ Causing Leaky Gut syndrome- can now slip into bloodstream causing inflammation in other organs.

Blood Sugar Levels

❖ Glycemic Index- How quickly trigger a rise in blood glucose (50 grams). NOT HOW HIGH

❖ Glycemic Load- Important- How it actually affects you in real life.

❖ Carrots- Watermelon- GI is 72 which is high. GL- 3.6 LOW!!!

❖ Apple and Apple Juice

Why Blood Sugar Levels are Bad!!!!

❖ Most cell types have things to regulate passage of glucose through their cell membrane. They can keep excess sugar out!

❖ BUT- pancreatic beta cells (these are responsible for secreting insulin- they are 1st in fight vs hyperglycemia), neurons, lymphatic vessels DO NOT. These cells very important!!!!

❖ Insulin narrows arterial walls- >>>>Blood Pressure

❖ Makes kidneys hold onto h20, ups water retention (bloating), and more blood volume, which also ups BP. 70% of people with hypertension are insulin resistant.

Why Blood Sugar Levels are Bad Part 2

❖ Weight Loss- Insulin loads up cells with sugar, making them fatter

❖ But also locks the doors to fat cells. Making it very hard to lose weight.

❖ CHAOS- acronym of diseases associated with IR- Coranary Heart Disease, Hypertension, Adult Onset Diabetes (type 2), Obesity, Stroke.

❖ Wall test or GET TESTED or DETOX. IR is reversible.

❖ Triglycerides to HDL ratio- #1 predictor for CHD. But also for IR, greater then 3. Higher ratio also indicator of bad LDL.

❖ Lowering sugar/carb intake won’t affect HDL. Will affect Triglycerdies and fasting insulin. But high intake will affect HDL.

What you need to know….

❖ #1 dietary contributor to heart disease

❖ One of top 3 for inflammation (what’s the other….)

❖ Increases the bad LDL and HDL levels

❖ 2 types- hard dense and large fluffy. Sugar turns fluffy to hard

❖ Triglycerides UP UP UP! Independent risk factor for CHD

❖ #1 creator of AGE’s

Corn Syrup Woes❖ Started in the 1970’s. Cheaper alternative to

sucrose (table sugar)

❖ Helps food brown better.

❖ Know difference between Fructose and Sucrose- Both Suck

❖ 45/55- 45% glucose. 55% fructose.

❖ Fructose processed in liver, no affect on blood sugar.

❖ So no insulin release. Hormone Ghrelin is released.

Fructose is actually worse

❖ 7-times more likely then glucose to form AGE’s

❖ Fructose doesn’t suppress gherlin

❖ Acute fructose intake doesn’t stimulate insulin (or leptin)

❖ Chronic Fructose exposure promotes metabolic syndrome. (Obesity, type 2, lipid issues, hypertension, CHD.)

Ethanol

❖ It is a carb- but it is toxic to body

❖ Ethanol vs. Fructose:

❖ Suppress CNS and Immune System

❖ Processed through Liver- Converts right away to fat (insulin resistance, abnormal fat levels stuck in bloodstream, and fatty liver)

❖ 10% by stomach, 10% by brain, 80% liver.

❖ Lead to formation of superoxide free radicals

❖ Both stimulate the ‘hedonic pathway’ of brain. Leading to habituation and dependence.

Fructose Metabolism❖ Almost every way it’s metabolized same way as ethanol. 100%

metabolized by liver

❖ deplete liver of phosphates>causes>arteries not to fully dialate>raises BP>chronic hypertension>inflammation

❖ Stimulates production of g-3-p (activated glycerol)- turns FFA’s into Triglycerides. More g-3-p present more fat gets pushed into fat cells.

❖ Other: skeletal muscle insulin resistance (overload of FFA’s in muscles rather then blood stream.

❖ nonalcoholic fatty liver disease

❖ 150 calories of soda or beer— Both cause 90 calories to reach the liver. Same toxic effects. Both lead to Visceral fat, belly fat, IR, and metabolic syndrome.

There are at least 70 adverse health conditions that have been linked to fructose consumption beyond those eight listed above.

I believe the children are our future

In 2001 , 6 million kids were seriously overweight and now there are 20 million.

No child chooses to be obese

❖Future: If we do nothing:

❖165 million Americans (42%) will be obese in 2030. And a lot more overweight

❖medicare broke by 2026

❖80% of obese pop. is sick in some fashion: type-2 diabetes, lipid problems, hypertension, CHD, cancer, dementia, etc……

❖Normal people are sick too, they just don’t know it.

❖There is a relationship between Visceral Fat and Subcutaneous Fat obesity—- TOFI

❖26% of all type 2 is due to sugar alone, not overall calories.

Sugar affects kids more then adults

❖ Bodies, brains, systems (immune, endocrine, digestvie, etc…..), organs not fully developed.

❖ Sugar makes it work even harder. They can snap back to homeostasis faster then adults, because they haven’t adopted yet to sugar’s abuse (chronic inflammation, oxidation, etc….)

❖ Affects Physical and Emotional states

❖ Hormone and enzyme production (both)

❖ Type-2 Diabetes>>>Used to be adult Onset Diabetes

Sugar is everywhere

❖ Possibly hardest addiction to give up- more addicting then hard drugs. IN EVERYTHING

❖ Ingrained in society- Work places, holidays (V-day, Halloween, Christmas, easter, New Year’s, 4th of July, Memorial Day, etc….

❖ Blaming yourself for your cravings is not the way to go…..causes depression in serotonin and other neurotransmitters which can increase increase cravings.

Action Plan

- cut sugar in half 12 step program for super severe. Food Addicts in Recovery FA and Food Addicts Anonymous FAAGet rid of all sugared liquids- only water and milk- Eat your carbohydrates with fiber- Wait 20 minutes for second portions

Why is exercise important in obesity?- It improves skeletal muscle insulin sensitivity- It reduces stress, and resultant cortisol release- It makes the TCA cycle run faster, and detoxifies fructose, improving hepatic insulin sensitivity

Why is fiber important in obesity?- Reduces rate of intestinal carbohydrate absorption, reducing insulin response- Increases speed of transit of intestinal contents to ileum, to raise PYY 3-36, and induce satiety- Inhibits absorption of some free fatty acids to the colon, which are metabolized by colonic bacteria to short

chain fatty acids (SCFA), which suppress insulin

Join the 21-Day Sugar Detox

http://yuntraining.com/sugardetox.html

6/2-6/22