Week 7, Volume 7
Technique driven swim elements; endurance performance tips and personal growth essentials
Buda once said: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” Scientists have been debating for years is the mind there to serve the body or is the body there to serve the mind. Well, the debate continues and one thing all parties agree upon is that nutrition is the foundation of our existence.
This week in a compelling podcast David Asprey addresses the necessity of feeding the brain: https://lewishowes.com/podcast/h-dave-asprey2/
|More great info from Kris Gunnars, BSc, Authority Nutrition, about two things to REMOVE from your diet. (Ok, you don’t have to remove them completely. But if you cut back by 80-90% then you should see massive benefits). These two things are added sugars and refined carbohydrates. These are the two most fattening ingredients in the modern diet, by far.
What are they?
Added sugars are sugars that are added to foods. The two most common types are sugar (sucrose) and high-fructose corn syrup, but they can also be found under various other names on ingredients lists. They are found in soft drinks, candy and all sorts of processed foods … many of which you wouldn’t consider as sweet.
Refined carbs are usually grains that have been processed. For example, white bread is made from refined wheat. In contrast to whole grains, refined grains have had the fiber-rich shell and nutrient-rich germ removed from the seed. What is left is basically just a bunch of blood sugar spiking carbs with very few essential nutrients (often termed “empty” calories). Just like sugar, refined carbs are unhealthy and highly fattening. They are best avoided, or at least severely limited.
Why sugar is harmful and fattening:
Sugar is made of two molecules … glucose and fructose. Although glucose can be metabolized by almost every cell in the body, fructose can only be metabolized by the liver in significant amounts. In the context of a high-calorie, high-carb diet, a lot of that fructose gets turned into fat in the liver. This can increase liver fat, leading to type 2 diabetes and various other health problems. Sugar in liquid form is even worse, and this is the most harmful source of added sugar. Liquid sugar calories don’t make you feel full like other sources of calories, so you end up adding all those calories on top of everything else you’re eating. In one study, children who drank just one serving of a sugar-sweetened beverage each day were a whopping 60% more likely to become obese. This is supported by numerous studies. They are very clear that added sugars are both harmful and highly fattening. Keep in mind that this refers only to added sugars, not the sugars found naturally in fruits and vegetables. Whole foods that naturally contain sugar are healthy, but foods with added sugar are not.
If you have a propensity towards weight gain, then you need to avoid added sugar as much as possible. If you can eat it in moderation, then that’s fine. The dose makes the poison. But you may run into major problems when you try to eat sugar in moderation because sugar also appears to be addictive for many people. Generally speaking, the less sugar you eat, the better. But avoiding sugar-sweetened drinks completely is a good idea.
Why refined carbs are bad for you:
Refined carbs are usually grains that have been stripped of almost all of their beneficial nutrients. This is because the fiber-rich bran and nutrient-rich germ are removed during processing, leaving just the carb-rich endosperm. Whereas whole food sources of carbs are generally healthy, refined carbs are extremely bad for health. They are “empty” calories … just long chains of glucose molecules that are rapidly digested and lead to big spikes in blood sugar levels. When blood sugar levels go up fast, they also go down quickly, which tends to cause hunger and cravings. For this reason, it is not surprising that studies show refined carbs to be strongly associated with weight gain, obesity and metabolic diseases like type 2 diabetes. Refined carb sources include white bread, white pasta, pastries and others. If you avoid them 80-90% of the time then you should see massive improvements in your health and weight.
What to do?
Added sugars and refined carbs are extremely fattening and bad for your health. For optimal health (and weight), try to eat mostly whole, single ingredient foods — NOT foods with empty calories from added sugars and refined carbs.