Reasons or
Results!
Fitness Nutrition Training
Sovereign Michael Valentine
SPN, CFT, Eft, Yft, Cft, SSc, GFI, CMCht, CERT, Reiki Master
206.225.9647
email: sovereignmv@gmail.com
web: bnbbs.myshaklee.com
Special Report #8
Part of the
"I see you succeeding"
series.
What about sugars?
The quickie answer: In general, refined sugars interfere with health & peak performance, but at certain times, certain sugars are necessary for good health.
The complete answer: The word sugar is used to explain the food things known as carbohydrates.
Sugar(s) are the main source of fuel for the mind, body and any activity we do, but the type of sugar you eat either builds the body up (anabolic) and improves health (generative) and performance or breaks the body down (catabolic) and interferes with your goals (de-generative dis-ease).
Certain sugars , when properly used and taken at the appropriate times during the day will increase your maximum performance by 50%.
Carbohydrates are how you get energy, mental clarity and peak performance...you have to have them. There are many different types of sugars and each one works a little differently in the body and brain. Some provide energy within minutes (fast-energy foods, fruit carbohydrates or refined carbohydrates). Some others require more time to gain benefit from because they take longer to digest and the energy lasts longer for that reason. Slow-energy foods like whole grains provide energy that lasts longer, stabilize blood sugar which aids in the fat burning processes.
Some carbohydrates are good at storing energy in the bloodstream, muscles and liver which aids in energy during activity and exercise. Thinking that reading the amount of sugar on a food label will help you burn fat is incorrect, since food labels don't tell what "kind" of carbohydrate or sugar is in the food.
Generally speaking, slower energy carbohydrates build energy into the liver (fructose for example) which is what energy you use at the end of a competition or training event.
We all know that anything done or eaten in excess can inhibit or prevent peak performance and burning of fat. But as long as you calculate your daily caloric requirements and check your body composition this shouldn't be a factor. So, throwing the baby out with the bathwater, so to speak (by eliminating all sugars will eave your brain depleted: THE BRAIN RUNS ON SUGAR, and leave you craving SADCRAP since the brain has to have sugar to operate the rest of the body.
It would be short sighted to read labels simply to eliminate or reduce sugar...that wouldn't make sense and as time goes on your brain will function less and less...your friends will notice you acting "weird" and you won't feel anything more than foggy: "Can you please talk slower? I'm not following."
So, more important than eliminating sugar is making sure you get enough BNBBs (so your body can process the carbohydrates you eat properly...so you get energy from the carbohydrates you do eat).
Think of sugars / carbohydrates as tools which have specific uses. Just like hand tools, each type of sugar has a different benefit depending on your activity level. In the first three months of your fitness program its more important to make sure yo have enough BNBBs than limiting sugar. One way I know someone is likely to fail (burnout) during the first three months of their program is if they overly concerned / distracted about carbohydrates versus getting enough BNBBs, since reducing energy before increasing nutrition density (BNBBs) almost always results in a rebound effect as the body / mind tries to make up for too few carbohydrates running the brain. I say almost always because I've never seen an exception to this...but everyone who starts a fitness program who is malnourished thinks they are THE exception and generally ask for help after failing t0 succeed the way they "thought" would work best.
To think that every amount of carbohydrate or sugar increases the amount of exercise one has to do to "make up" for the amount of sugar they happened to consume is outdated, antiquated pseudo-science...essentially superstition.
The reason being that the body can only handle so much exercise and training, based on your current fitness level. If you constantly keep increasing the amount of exercise based on perceived sugar intake, you'll essentially be over training, breaking the body down. You'll notice this is happening since your body will be getting painful and sore and not recovering fully between workout sessions. In other words, you're withholding the fuel the body requires then punishing it with exercise. Ultimately this person will lose some weight within the first 6 weeks, then continue gaining fat and losing muscle as the weeks go on.
This scenario is a "starve the fat" mentality, which always results in initial fat loss in response to more activity but then the fat begins coming back, since the lean mass (basis of metabolism) has been starved, which signals the body its in starvation mode and then the body begins building up fat stores, usually more than you had to begin with.
The correct mind set is to feed the lean tissue by (increasing calories to meet your current goal) and utilize higher intensity, short duration cardiovascular training to eliminate fat. (You can't outrun carbohydrate intake by doing more and more exercise...it creates an over trained body that cannot be sustained).
As long as you aren't using sugar as a recreational drug / indulgence your body will use what carbohydrate yo d eat for energy to fuel your four hours per week of exercise...IF you're eating enough BNBBs, your body and mind will naturally eat enough carbohydrate to fuel your muscles and mind...without the BNBBs, you'll never feel satisfied until you have enough BNBBs...cravings for carbohydrates / sugars are a symptom of inadequate BNBBS.
Sugars are fuel, as long as you have enough BNBBs in your body...without the BNBBs carbohydrates get storred as fat instead of used as energy to fuel your workouts...carbohydrates have to have the BNBBs in your body to do their job.
In other words, in order to utilize carbohydrates for energy, many different nutrients have to be put in your body at least every 12 hours. If you run short on the BNBBs, the efficiency of the carbohydrates is decreased and your energy level will decrease and your body fat level will increase regardless how much exercise you're doing.
If the BNBBs are not present in your body, its like putting gas in the car which doesn't have spak plugs...the fuel doesn't burn. Without adequate BNBBs, carbohydrates do the same thing they would in the engine of your car...its simply unusable fuel. In the body this process feel and looks like sluggishness and inconsistent performance and motivation...including pain, inflammation, frequent colds, flu and mystery illnesses.
The organs of the body, including the digestive system, pancreas, kidneys and heart have to give up their stores of BNBBs in order to process the SADCRAP, junk food, fast-energy foods simply to digest and distribute the energy within the food. The big problem is that SADCRAP does not replenish adequate BNBBs...so after the food is broken down, distributed and eliminated the vital organs of the body are left a little more depleted than before the food was eaten.
Little by little, the body wears down as a result of processing the SADCRAP, junk food, fats energy food products. The speed and way each body becomes unhealthy depends up a few factors, like heredity, stress level, consistency of BNBBs, tobacco use, quality of food consumed an so on.
As far as athletics, sugars of varying types are essential. The trickiest part is learning when to put the correct sugars into the body (timing) to optimize performance, speed recuperation and prevent muscle breakdown from being used as energy during and immediately following training and competition.
If you don't put enough correct sugars back into the body at optimal times you'll likely experience not only plateaus in performance or limits in what you are seemingly capable of you'll likely experience a decrease in overall volume of work capacity. Common symptoms would be if the athlete reaches a peak in performance followed by a slump. Or you'll start experiencing naggy health conditions like aches and pains that seem to come out of nowhere and don't seem to respond to conventional rest, e.g. fatigue, injuries, illness, infections and de-generative symptoms.
In its best form, nature combines sugar with the nutrients needs to process the sugar and make use of it as energy without depleting the stores of BNBBs that were in the body prior to consumption. When you eat fresh fruits and vegetables and complex carbohydrates like brown rice, yams and other grains. Without adequate BNBBs, you'll get a quick hit of energy followed by a decrease in energy, motivation and mental clarity...the effects of SADCRAP. During training and events, this is recognized as "hitting-the-wall" or "bonking", when there isn't enough sugar to fuel the muscles and brain.
The brain and muscles require sugar in order to work...doing more activity based on carbohydrate intake is backwards, upside down thinking. For the most part, its just better to consumer slower, longer acting energy in your body and let the body break down the carbohydrates at its own pace. This process is how you get energy that lasts 2-4 hours. When choosing what to eat, simply plan ahead based on what you expect to be doing for the next 2-4 hours...eat in advance.
Manufacturers of SADCRAP design their products so that we get a "high" from the processed foods, wait too long to eat and so we get so hungry (cellular malnutrition) that we feel we must eat right now! That's what the SADCRAP, fast energy food and so on is designed to do in the body. That's what the fast food commercials and packaging are about...trick the brain into thinking its going to get nutrient dense fresh fruit and vegetables but substitute them with nutrient deficient filler which stimulates hunger for more of the same...an endless cycle until we override the attraction to SADSCRAP and substitute it with first and foremost the BNBBs.
SADCRAP manufacturers offer little in the way of nutrient dense choices, by removing or damaging nutrients in their products because the less nutrition in the brain and body the more we crave the SADCRAP followed by eating more of it leading to more cravings followed by getting depleted of nutrition even more.
One of the most peculiar phenomena I have experienced as well as noticed in clients and the population as a whole is that the more malnourished a person becomes, the less interested in nutrition density (BNBBs) they become. In other words, the more a person relies on SADCRAP for relief of hunger pangs, the more malnourished they become, yet the more resistant to the "idea" of nutritious foods and supplements (BNBBs). So, in essence, the more a person needs nutrition, the less likely they are to be open to the idea of it...the reason being (I think) is that the part of the brain that is most active in a well nourished person essentially shuts down in relation to the equivalent ratio or lack of nutrition density in their daily food consumption.
This is one reason why you can tell a person who wants to lose weight and get fit to not restrict carbohydrates...yet they can't seem to "get it" and the more they withhold the fuel of the brain, the more they can't understand why they shouldn't with hold the fuel of the brain!
The energy from junky foods, SADCRAP and that kind of stuff doesn't last very long so after consumption you might feel like you need a refill. Just like a battery in a car, if the charging / energy system isn't working properly to fuel the battery, after a little use, the battery needs charging again to get going. Unfortunately, the battery can only take this kind of under-charging for so long. After a while, the chemistry in the battery changes and it won't take a charge at all, not matter how long the manufacturer states that the battery should last...in the body this is called diabetes of high A1c.
SADCRAP uses up the same amount of time to consume healthy foods, yet depletes the body of the key nutrients and delivers none on return.
SADCRAP, in a lot of cases actually contains ingredients which compete and block the absorption of the nutrients needed to process the SADCRAP! The body uses key nutrients to sift through the junk food, looking for nutritional building blocks for which to build health and replenish resources only to find there was no nutrition coming down the line anyway. The body is then a little more used up and depleted than before consumption of the SADCRAP. The body then has to use even more energy to get the SADCRAP out of the body. The nutritionally depleted body begins a journey of storing the calories to lower blood sugar but the process amplifies storage of fat but not utilizing fat for energy...a one way trip. Ultimately, this cycle of storing but not using leads to a very tired and unmotivated body.....addicted to adding energy into the body but not accessing the energy to burn fat.
When we put fast-sugar like corn syrup, fast food, candies, coffees, desserts, pop and other processed foods the level of sugar circulating in the bloodstream increases followed by the hormone insulin being released to lower the blood sugar circulating. Too much sugar circulating is like putting too high octane fuel in your car...it burns the engine up! So the pancreas works harder than usual to keep the sugar low, but it can only do this so long without adequate BNBBs, until the pancreas gives up...diabetes / high A1c. The problem isn't sugar...its the lack of nutrition density (BNBBs) needed to process the sugar and maintain the health of the pancreas...so eliminating carbohydrates is like withholding gas from your car when the car simply needs a tune-up to process the fuel better.
The fast-energy, refined sugars are drugs to the brain...stimulants. The same as cocaine is a refined product from a naturally occurring green, leafy plant, food manufacturers do the same process with natural plant sugars and the effects are damaging to every part of the body. The refinement makes them act faster on the brain, but require frequent replenishment to keep that feeling going. As a person continues to use sugar as a drug to feel good, so does their dependency and need for a greater amount to get the same affects.
All the while time has passed when you could have been putting things in the body which build health and performance a little each day (BNBBs). SADCRAP makes de-genertive dis-ease(s) occur at earlier ages with greater intensity, more side effects and complication with each subsequent generation.
Solutions
When you combine healthy fats and sugars with fiber and protein the effects are not the same. If you combine carbohydrates with fiber and protein this up and down swing in energy, blood sugar, insulin and so on doesn't happen and carbohydrate numbers become irrelevant.
Exceptions
During physical activity, exercise and competition the body requires simple, fast energy sugars since the body and brain uses the sugars (main source of fuel) faster than they can be replenished. During and following this level of activity & competition (if you're serious about consistent improvements in fitness and recovery), you cannot put in carbohydrates which take time to digest and be assimilated by the body and its systems. Processing foods takes time and the liver, blood stream, muscles and brain need that sugar now! This is where the idea of functional-food sport drinks come into play. Some out there on the market are advertised as solutions for this window of time, but just like other types of supplements on the market, few deliver what they promise. The best sport drink I know of contains some fast sugar (instant energy), some medium speed sugar (for more consistent distribution) and some slow sugars for storage in the liver (for use later and at the end of the event).
When you apply sugars in this fashion, you have maximum energy when everyone lese is pooping-out and not understanding why.
This type of science based formulation require very little digestion and empty into the blood stream to be used almost as fast as you can drink them. These also work great as a substitute for the sugary drinks and soda pops people drink too much. They also help balance the chemistry during a bout with stomach bugs, flu , vomiting or diarrhea when dehydration likely hampers recovery.
Hidden sugar?
Reading food labels only goes so far, since food manufacturers don't disclose how much sugar on the label is added and how much is fast versus slower, healthier sugar. Reading labels for sugar content tells you calories but not how much sugar is right for you. As you recall, counting calories doesn't do anything for you until you have enough BNBBs on board in you body. Calories are not calories either. The body that has enough BNBBs can utilize higher calorie content and lack of BNBBs means any calories you do consume will likely get stored as fat.
The more refined the sugar you eat, the more B-Complex vitamins you need to process those sugars. If you're craving sugars, you're more than likely short on B-Complex. Eat enough B-Complex supplements and you won't crave sugars!
In short, the way Americans are conditioned by advertisers to rely on SADCRAP is like taking your one-of-a-kind car to the best mechanic around, only to have the mechanic throw all their tools at your car, attempting to make it run better.
Can you imagine?
You hired a contractor to build the house of your dreams and he showed up with a full crew which is being paid by the hour only to unload a truck full of garbage from the local landfill? On the truck reads a sign, "Build your dream home today."
Then the contractor proceeds to dump all the garbage in your yard and the work crew proceeds to sift through the garbage piece by piece only to find some carpet remnants and broken furniture. It took a half day of labor and upon inquiry, he replies, "You just need to get some more building supplies".
This is what SADCRAP is to the body. It takes time, energy, space, nutrients and money and after all the work you get nothing in return and are in more of a deficit than when you started. Its mind / emotional manipulation at its finest.
To feel you best...train your energy to be more consistent...
SADCRAP exhaust the body consistently, a little at a time, often outside you're awareness until its too late.
If you have ever felt stress that caused an adrenaline rush, you will likely relate to this. Fear, anger and other stress causes the super-human hormones like adrenaline and cortisol to enter the blood stream which gives super energy, strength and alertness for a short period of time (key). If those same hormones were released at full concentration even for a day or two, it would kill the average person. Its like fuel that is so strong that it burns up the system it is designed to be used in.
When we consumer SADCRAP, the high energy is followed by high sugar, insulin, adrenaline and cortisol in the blood stream. The stress hormones effectively burn the body out resulting in de-generative dis-ease. Below are a couple different examples of how people can eat, one way break the body down and one way builds the body up. You're either training the body to de-generate into poor health and performance or generate peak health and performance.
The key factor to know which track you're on is how consistent you are at putting the BNBBs in your body on a daily routine. Not only do the BNBBs result in cumulative improvements in fat loss, gain of lean mass, gain of strength and improved endurance, you'll be setting yourself up for preventing the top ten de-generative dis-eases. Your health will likely get better and better as time goes on.
To make the blood sugar levels steady and consistent and to maximize the building up of lean mass and fat burning:
Eat smaller, more frequent every 2-3 hours.
The amount you eat is based on what you predict your energy level to be in the next three hours versus eating base on what activity you did in the prior three hours. When you eat ahead of time, you are making the most of anabolic (building up) of healthy mass. If you wait to eat based on past activity it amplifies building body fat, decreasing the healthy use of insulin and amplifies the catabolic (breaking down) of the body.
Be sure to supplement with the BNBBs in the form of concentrated food supplements not the synthetic ones from the Bostco warehouse store, or else you won't get the quality of results I talk about herein. When it comes to supplements, quality vs quantity matters.
Sugars are tools you can use properly to get the results you want faster.
The first example below shows a person who eats based on what their activity was in the past, trying to make up for waiting too long to eat based on their goals and either purposefully or out of lack of awareness are skipping the BNBBs.
Notice the yellow lines which represent sharp spikes in the blood sugar / energy levels followed by sharp drops in their energy levels. The red stars represent where insulin kicked in and forced the blood sugar out of the blood stream and into "storage" as fat and subsequent drops in energy level & mental alertness.
This up and down sort of haphazard eating and lack of BNBBs trains the body's systems to break down, dys-function, have signs, symptoms and promotes over training and promotes de-generative dis-eases, interferes in the basic functions and capabilities of the body and promotes mental fogginess & forgetfulness. Take note that the energy level decreases as the day wears on, leaving the person tired and depleted by afternoon.
In this next example of eating differently, in a way where you choose to put the BNBBs in your body everyday, eat in advance so you're fueled physically and mentally for the tasks you choose to participate. And eating higher quality foods consistently enough that you're building your health up a little each time you eat.
In this next example of eating differently, in a way where you choose to put the BNBBs in your body everyday, eat in advance so you're fueled physically and mentally for the tasks you choose to participate. And eating higher quality foods consistently enough that you're building your health up a little each time you eat.
Notice that eating this way trains the body to utilize fat for energy, gain lean mass, build up the energy stores within the body for greater physical strength, greater metal alertness, a dramatic increase in energy and stamina as well as prevent / reverse the top ten de-generative dis-eases we know of today. In this scenario, the person will likely feel better and better as time goes on and the energy level increases as the day goes on.
Ideally, what you want to aim to do is add the BNBBs to your daily routine first, reduce SADCRAP starting a month after you begin the BNBBs and continue to slowly reduce it over time, and then eat whole foods every 2-3 hours (in the form of smaller meals and snacks). The brain uses about 25% of what you consume, but it doesn't store any energy in itself, therefore what the brain needs has to be available throughout the day. Intense mental activity uses as much nutrition as physical activity.
The most common mistake I see people making is saying they are going to go cold-turkey in terms of stopping SADCRAP...until you have enough BNBBs built up in your system, you won't be able to stop the dependency the brain has for SADCRAP, so the remedy is to build up the BNBBs, then the distraction and attraction to SADCRAP simply goes away until you start withholding the BNBBs again. Attraction to SADCRAP is the affect of lack of nutrition in the brain and the level of attraction to and lack of resistance to SADCRAP is equal to the deficit of BNBBs in your brain.
To get the BNBBs for yourself, use the links I have provided below:
BNBBs (Vitalizer):
http://bnbbs.myshaklee.com/us/en/pws_search.html?q=vitalizer
Post workout recovery drink (Physique):
http://bnbbs.myshaklee.com/us/en/shop/healthyfoundations/sports/product-_p_shaklee-physiquep
During training and athletic events use this multiple carbohydrate, mineral, electrolyte supplement for any training session of one hour or more in length to replace carbohydrates, fluid and electrolytes fast enough to actually benefit your body during the event. For training and events one hour or longer, water alone will likely result in "bonking" or "hitting-the-wall".
Replenishment drink (Performance):
http://bnbbs.myshaklee.com/us/en/pws_search.html?q=performance+drink
By using the above links, I offer 15%-25% discount memberships which you can apply each time you order through my website.
Ideally, what you want to aim to do is add the BNBBs to your daily routine first, reduce SADCRAP starting a month after you begin the BNBBs and continue to slowly reduce it over time, and then eat whole foods every 2-3 hours (in the form of smaller meals and snacks). The brain uses about 25% of what you consume, but it doesn't store any energy in itself, therefore what the brain needs has to be available throughout the day. Intense mental activity uses as much nutrition as physical activity.
The most common mistake I see people making is saying they are going to go cold-turkey in terms of stopping SADCRAP...until you have enough BNBBs built up in your system, you won't be able to stop the dependency the brain has for SADCRAP, so the remedy is to build up the BNBBs, then the distraction and attraction to SADCRAP simply goes away until you start withholding the BNBBs again. Attraction to SADCRAP is the affect of lack of nutrition in the brain and the level of attraction to and lack of resistance to SADCRAP is equal to the deficit of BNBBs in your brain.
To get the BNBBs for yourself, use the links I have provided below:
BNBBs (Vitalizer):
http://bnbbs.myshaklee.com/us/en/pws_search.html?q=vitalizer
Post workout recovery drink (Physique):
http://bnbbs.myshaklee.com/us/en/shop/healthyfoundations/sports/product-_p_shaklee-physiquep
During training and athletic events use this multiple carbohydrate, mineral, electrolyte supplement for any training session of one hour or more in length to replace carbohydrates, fluid and electrolytes fast enough to actually benefit your body during the event. For training and events one hour or longer, water alone will likely result in "bonking" or "hitting-the-wall".
Replenishment drink (Performance):
http://bnbbs.myshaklee.com/us/en/pws_search.html?q=performance+drink
By using the above links, I offer 15%-25% discount memberships which you can apply each time you order through my website.
