Gluten, Grains, Cholesterol Nutrition Talk- http://www.improvementwarriorfitness.com/services/gluten-free-improvement-warrior-fitness-challenge/ Jason Yun talks about Gluten, Grains, and Cholesterol in an Improvement Warrior Talk. The problem with gluten, grains and carbohydrates and the problems with cholesterol and statin drugs.

1. Gluten, Grains,
Cholesterol! Setting
the Truth For Health!
by Jason Yun, CSCS, KBA, NSCACPT, YFS, YSAS, CISSN, Fit Mom

2. This is your brain & body on
Gluten and Grains
Things you are going to learn in this presentation
Cholesterol
(good or bad)
How we respond INSIDE
Type 3 Diabetes
What is Gluten &
Why Care! Modern Disease Caused by
Diet
High Fat
Low Fat
High Protein
Relationship between carbs body fat
Best way to eat for health, Longevity, &
Looking better naked
Ranked #1 in health care spending. #37 in overall
performance. #22 out of #30 in life expectancy

3. Gluten’s Threat To
Humanity
1. Gluten is not just about intestinal health
2. Gluten has been proven to affect
neurological (brain)
3. Dementia (Alzheimer's), epilepsy,
headaches, depression, schizophrenia,
ADHD, decreased libido……
4. Silent but deadly…..

4. Gluten

Gluten is latin for ‘GLUE’

It is a protein found in grain and bread products made to ‘hold’ and
give ‘strechiness’ and chewiness in crackers, muffins, rolls, etc……

Found in wheat, rye, barley, kamut, bulgur.

Common food additives- One of the most (HFCS)

Also found in cosmetics

Celiac Disease is when someone gets allergy to gluten that damage
small intestine. Estimates of 1 in 200 all way up to 1 in 30. Majority
are undiagnosed.
– Genes set off. Lifelong condition

It’s stickiness attribute is what interferes with with
breakdown and absorption of nutrients.
– Poorly digested food leads to pasty residue in your gut- which
leads to immune system ARMY taking action. Causes YOU pain
– Silent attacks could be happening elsewhere.
4

5. Gluten

Biggest problem:
– Interference with the body’s neural networks…. Gluten is linked to neurological
harm in patients, both with and without evidence of celiac disease.

WE MAY ALL BE SESNITIVE TO GLUTEN FROM A NEUROLOGICAL
STANDPOINT

Breaks down in stomach to become mix of polypeptides that crosses
blood-brain barrier
– Then bind to brains morphine receptor to produce sensorial high. SAME
RECEPTOR AS OPIATE DRUGS
– GLUTEN is addictive!
5

6. Your Brain on Wheat

Digestion yields morphine-like compounds that bind to brain’s opiate
receptors causing a reward- mild euphoria.
– When this effect is blocked or no foods are consumed, some people will
experience withdrawal- usually unpleasant

Blood sugar
– Wheat increases your blood sugar higher and more then regular table sugar
– There are only a few foods that raise blood sugar faster then wheat.

Messes the mind
– ADHD (1/5 H.S Boys, 11% school aged kids)
– Anxiety
– Tourette’s
– Mental illness
– Migraines
– Autism
– Dementia/Alzheimer's
6

7. Gluten Sensitivity

Involves ANY Organ- not just the small intestine

G.s with or without presence of CD- increases production of
inflammatory cytokines
– These are huge contributors to neurodegenerative conditions.

People w/ Celiac increased risk for mental delay, learning difficulties,
tic disorders, and ADHD
– Depression and anxiety are often severe with gluten sensitivity

Depression leading cause of disability in world

Depression found in 52% of G.S Patients. 33% with CD
7

8. Signs of Gluten Sensitivity

ADHD

Alcoholism

ALS

Anxiety

Loss of balance

Autism

Autoimmune (diabetes, arthritis, hashimoto’s)

Bone pain, osteoporosis

Brain fog

Cancer

Chest pain

Constantly getting sick

Dairy intolerance

Delayed growth

Depression

Digestive issues

Heart disease
8

9. Signs of Gluten Sensitivity 2

Hives/rashes

Infertility

IBS

Malabsorbtion of food

Migraines/headaches

Miscarriages

Nausea/vomiting

Neurological disorders

Seizures/epilepsy

Sugar craving
9

10. True or False

I eat Bread

I drink fruit juice

I eat more then one serving of fruit a day

I choose agave over regular sugar

I get out of breath on my daily walk

My cholesterol is less then 150

I have diabetes

I am overweight

I eat rice or pasta of any kind

I drink milk

I don’t exercise regularly

Neurological conditions run in my family

I don’t take a vitamin D supplement

I eat low fat diet

I take a statin

I avoid high cholesterol food

I drink soda

I don’t drink wine
 I drink Beer
 I eat cereal
10

11. Inflammation

BIGGEST problem. For brain disorders

Antibodies of immune system come into contact with protein or
antigen (gluten)

Every single disorder and disease
– Opens up medley of health challenges if there is an inflammatory response

Unchecked Inflammation in person A could lead to obesity and CHD,
and in person B could lead to an autoimmune disease, and in person
C diabetes, person D Alzheimer's, etc……
11

12. Inflammation 2

Should NOT Be Permanent
– If it does, it is toxic to body.
– Leads to every chronic disease- CHD, Cancer, diabetes, Alzheimer's,
obesity, arthritis, liver and kidney disease, etc…

4 horsemen of aging
– Oxidation, Inflammation, Sugar (CHO), Stress
 Oxidation- leave apple slices out- what happens. Free radicals attack cells.
Aging is rusting within caused by free radicals

13. Food and Your Brain
1.
1 in 100 people will get through life WITHOUT any mental
impairment. Dementia, Alzheimer’s,
2.
Current USDA Recommendations 20% protein and fat
and 60% carbohydrate
3.
Origin of brain disease in most cases is predominantly
dietary

14. Carbs
American Diabetes Assoc.
 Recommends 60-70% calories from CHO
– 1994
 From 1997-2007- Diabetes rate Doubled from just under 10
million to just over 18 million.
 Get diabetes your chance of getting Alzheimer's 2x

Diet rich in CHO
– Constant insulin pumps ON
 Triglycerides increase- Fatty acids decrease in the
blood

15. Carbs 2
Neurotransmitters- mood & brain regulators
 Blood sugar goes up
– Immediate drop in
 serotonin




epinephrine
Norepinephrine
GABA
Dopamine
– B Complex Vitamins Drop (needed to make N.transmi
– Magnesium levels also drop
– Causes GLYCATION ~ leads to brain shrinkage

16. Glucose and Fructose
Glucose can be processed by all cells
 Fructose only by liver (especially bad if liquid)
– No effect on blood sugar levels
 Impairs glucose tolerance, insulin resistance, high blood fats,
and hypertension
 Obesity (Because does not trigger insulin or leptin)
 HFCS- 55% fructose, 42% glucose, 3% other.
– Overtime- a few years or more, constant fructose
consumption leads to insulin resistance and
increased storage of calories from fat~ obesity
– Fruit ok, not as much fructose in fruit. But limit
especially if trying to lose body fat. >3.

17. Glucose and Fructose 2

Glucose raises blood sugar levels- insulin outtelling fat cells get ready to store. Over time
fructose consumption will lead to more and
more storage of fat as well. Merry –go – round

18. Glucose and Fructose 3

Carbs from Veggies– Green leafy- tied up with fiber, slows down
process. Lots of water weight, dilutes blood
sugar response.

19. Glucose and Fructose 4
Biggest blood sugar rushes = most fattening
 Breads, cereals, pastas, rice, potatoes, corn
Liquid carbs- soda, beer, fruit juices
 Constant high blood sugar leads to
deformed proteins in body

– Diabetes patients have demented proteins in
pancreas
– Cataracts- rogue proteins in eye lens
– Cystic fibrosis- CFTR protein
– Emphysema- liver proteins

20. Glycation
Advanced Glycation is why!
 Advanced Glycation end products AGEs
 Renegade sugars coming into the body
and ‘hooking up’ with proteins in the body,
causes them to go Rogue
– Premature aging!!!
– High sugar diet increases AGEs. #1
source of calories for AMERICANS- HFCS
 HFCS increases Glycation by 10 x

21. Glycation 2
2 things happen
 Less functional and BIG increase in free
radicals. Cellular function down and death.
– Destruction of tissues, DNA, healthy proteins
– Cognitive decline, kidney disease, diabetes,
vascular disease, and AGING
– Glycation is normal process. Can’t stop, but
we can reduce it. #1 way reduce
sugars/CHO.

22. Insulin

Glucose used as energy. 99.5 yards of 100.
–

Starches and Sugar convert to glucose to be used as energy
Insulin- Released from pancreas to help shuttle into cells
–
Muscle, Fat, Liver cells

Normal Cells have high sensitivity to insulin (healthy)

BUT Cells can become desentizied- INSULIN RESISTANCE- processed foods, sugar,
grains, etc….
–
WALK INTO MIRROR OR WALL
–
Cells ignore insulin and a lot of it fails to go into cells. Pancreas pumps out more.
–
So Now more insulin I required to get same effect as before.
–
Cyclical Problem----- Leads to type 2 diabetes 95% of all diabetes.

INFLAMMATION and FAT

Insulin is an Anabolic Hormone!!!!
–
If doesn’t go into muscle cells it goes into fat cells making them bigger and causing inflammation.

High insulin creates problems for others hormones which cascades……

IR- leads to formation of plaques in the brain which basically takes the place of
healthy brain cells
–

Obese and people with type 2 diabetes 50% greater risk of developing Alzheimer's
Insulin resistance- raises triglycerides, blood pressure, and lowers HDL
–
Wall test. It is reversible.
22

23. Insulin 2

High Blood sugar shrinks your brain
– Starches and Sugar convert to glucose to be used as energy
– Get tested! Find out fasting insulin test. First thing in morning
before first meal.
– Don’t wait until it’s too late.

Diabesity
– In next decade
 1 in 2 suspected to have. Metabolic imbalance- 90% will not
be diagnosed.
23

24. Your Brain on Exercise

One of best ways to change your genes- We are capable of
‘Changing’ up to 70% of our genes by the lifestyle choices we make
–
Exercise turns on and increases BDNF- Brain Derived Neurotropic Factor- Brain’s Growth Hormone
–
Reverse memory decline
–
Increase growth of new brain cells

Exercise builds a brain that is resistant to shrinkage and enhances cognitive ability

Our genes expect frequent exercise

Physical activity
–
Controls inflammation
–
Increases insulin sensitivity
 Influencing better blood sugar control
 Reducing Glycation of proteins
–
Expanding memory center
–
Boosts BDNF
24

25. Your Brain on Sleep

Every system in body is affected by quality and amount you get
–
It can:
 Dictate amount we eat
 Metabolism speed
 How fat or thin we get
 If we fight off infections
 Creative/insighftul
 How we cope with stress
 How we process info
 Learn new things
 Organization
 Memory

Sleep deprivation alters 711 genes

Leptin Hormone- Coordinates our body’s inflammatory response and
determines if we crave carbs or not. Very much impacted by sleep.
–
Influences all other hormones and controls all functions of the hypothalamus in brain
–
Found in fat cells
25

26. Leptin

The Gatekeeper
–
Powerful controller over emotions and behavior- especially with eating
–
Healthy levels good= prevents most diseases of aging
–
Essential in control of metabolism


Decides to make us Hungry> Burn Fat . Store Fat

Creative/insightful

–
Leptin controls your thyroid, which regulates your metabolism. Leptin oversees all energy stores
Directs inflammatory response (decides where to send in the army)
When stomach full- Fat cells release leptin to tell brain to stop eating

People with low leptin levels will keep eating…. Especially more towards carb, sweet, salty, and starchy
foods.
– SLEEP DEPRIVATION #1 way to turn leptin levels down.


Low leptin TURNS up inflammatory response especially for brain disorders, mental health problems
and neurodegenerative diseases
Like Insulin- Both are 5-star generals
–
Biggest detractors are CHO- Leptin Sleep and CHO

More CHO more out of whack leptin levels get (and insulin)

Leptin resistant. Stop hearing leptin’s message to stop.
–
–
Elevated triglycerides
–

Body more acceptle to disease and inflammatory process.
Obesity and weight gain
Only thing that can balance leptin levels- Sleep and Nutrition
26

27. Are You Leptin Resistant?

Being overweight

Unable to change how body looks, no matter how much diet and
exercise

Unable to lose weight or keep weight off

Constantly craving comfort foods

Fat igue after meals

Feeling constantly anxious or stressed out

Feeling hungry all the time or at odd night hours

Tendency to snack after meals

High fasting triglycerides <100 mg/dl

Osteoporosis

Problems falling or staying asleep

High blood pressure

Regularly craving sugar or stimulants

Presence of love handles
27

28. Cholesterol Lies





Your body loves ‘good fats’ and cholesterol
2% of body’s weight is in brain, contains 25% of all cholesterol. 1/5
of brain weight is cholesterol! 22% of energy expense @ rest
Fat is the preferred source of fuel for the body and human
metabolism. NOT CARBS
There has not been one study that proves that cholesterol leads to
heart disease. Or that lowering it will prevent HD.
Everything went wrong in 1956
– American Heart Association Prudent Diet
 Switch from butter, lard, eggs, beef with margarine, corn oil, chicken and
cereal
– 1977- ‘Dietary Goals for the U.S by the Senate Select Committee
on Nutrition and Human Needs
 Telling you to lower fat consumption, especially of saturated and replace
with vegetable oils.

Primary cause of heart disease is inflammation

29. What it does? Cholesterol











Forms cell membranes
Ability grow new synapses in the brain
Neuron needs it to submit information
Facilitator for the brain to communicate and function properly
Antioxidant for the brain--- fights free radicals (oxidation/inflame)
Pre-Cursor for Estrogen, Testosterone, and vitamin D
Digestion of Vitamin A,D,E,K
Every single cell has a way to make it’s own supply.
How smart you are and well you remember things……….
Low cholesterol=much higher risk of depression-lower you go closer
you get to thoughts or attempts at suicide.
Cholesterol in diet has little effect on total blood cholesterol levels
(individualized)

30. Cholesterol Lies 2



Made by the body. Majority of it liver. Eat less, liver makes more.
Lowest levels of cholesterol open up to the most problems including
death.
Used to fight infections
– When you have infection, HDL Levels fall because it goes to the site of
inflammation to Fight. A lot of other cholesterol goes to fight as well. Reason
cholesterol got blamed for CHD because it was in patients areas where they were
inflammed. But it was helping rather then hurting. Which is like blaming firemen
for the fire.

31. Cholesterol Studies

Lyon Heart Study:
– 76% reduction in Cardiovascular deaths without changing cholesterol levels

NURSES HEALTH STUDY
– 82% of coronary events occurred because of 5 factors--- cholesterol not one of
them

Japan study
– Group with lowest levels died at highest rate. Under 160
– Risk of dying from any cause was lowest in group with highest cholesterol 240
mg/dl and second lowest with 2nd highest group 200-239 mg/dl.

32. HDL





The ‘Good Cholesterol’ Not anymore
Different types of HDL particles: HDL-2 is anti-inflammatory, antiatherogenic
HDL-3 are more inflammatory.
You want higher ratio of HDL-2 over HDL 3.
More research is needed to give an exact number.

33. LDL


The ‘Bad Cholesterol’ Not anymore
Different types of LDL particles: LDL- A large fluffy molecules does
no harm to body. LDL-B is small, dense hard that promotes
atherosclerosis.
– High LDL-A is good. LDL-B bad. Blood tests today can test for different particles.
– B becomes oxidized and really bad for clogging up arteries


Only bad if oxidized.
Better way to judge risk for CHD- Triglycerides to HDL. Ratio of 2
optimal. 3 or more insulin resistant. 5= your in trouble
– High triglycerides correlate to high level of LDL-B


LDL carries cholesterol to the cells that need it. HDL picks up the
excess and carries it back to liver.
Most doctors look at total LDL, if slightly higher then should be-----prescription

34. Statins

What they do: ‘They cut off cholesterol production in body’
– Anti-inflammatory. That’s they’re #1 benefit not lowering cholesterol.

But you can reduce inflammation naturally.
– 2004 ‘optimal’ levels of cholesterol lowered. 8 of 9 people on board ties to drugs.

Coezyme Q10-Most important nutrient for heart!!!!!
– Vital nutrient that is made in every cell of our body. It falls so does
overall health
– Powerful antioxidant
– Needed for strong pumping action of the heart
– Statins deplete it!!!!!!!
 Muscle pain, weakness, loss of energy. Body cannot survive without. Heart has highest
concentration of it.
 If on statin need to supplement…….
Cholesterol determines how smart you are and memory
 Now Recommending Statins for children.

– Full brain development not done until 25.

35. Statins 2




48% increased risk of diabetes of women on statins
Statins handicap liver’s ability to make cholesterol
Always negatively affected or were neutral in cognition
Lowers testosterone (important for women too)
– Biggest risk factor for impotence- Low Cholesterol
– Statins lower cholesterol and Testosterone

Highest risk factors for Heart Disease:
– Smoking
– Excess Alcohol
– Lack of Exercise
– Overweight
– Diet high of CHO

36. Test- Hemoglobin A1C
Protein found in red blood cells carries o2
and binds to blood sugar, binding is
increased when blood sugar is elevated.
 Gives best indication of what your average
blood sugar level has been over previous
90 days.
 Glycated hemoglobin HIGH risk for diabetes,
stroke, CHD, death and a lot of other
illnesses. Also brain shrinkage.

37. Carbs raise Cholesterol
75-80% of blood cholesterol tests is what body
makes and NOT what you eat

We all make 2000 grams a day

If you restrict cholesterol
– Liver senses and produces HMG-CoA reductase- helps
use carbs to produce excess of chol.
 Same enzyme statins target
 Norepinephrine
 GABA
 Dopamine
– B Complex Vitmains Drop (needed to make N.transmi
– Magensium levels also drop
– Causes GLYCATION ~ leads to brain shinkage

38. Eating for Health
We can break down fat into ketones

Glucose as main fuel source NOW
– What most people do. Can also use protein to break down into glucose
(glucogenesis) but that ‘steals’ muscle from the body
 Takes about 3 days for the liver to start uses body fat to create ketones
– Beta Hydroxybutyrate (Beta-HBA) primary ketone
– SUPER FUEL- more efficient at producing ATP energy then
glucose
– Improves antioxidant function, increases number of
mitochondria, and stimulates new brain cells
 MCT’s precursor for it. Coconut oil.

39. Most Important Fats 1
Saturated Fat

Every cell in body requires it.
 Heart muscle prefer it for nourishment
 Bones need it to put calcium into the bone and not your
arteries (magnesium, calciifcation of arteries)
 Raises cholesterol but the HDL levels and LDL-A (good one)
 No effect on CHD and only modest effect on CHOL.
 Less coronary atherosclerosis, more CHO = highest!
 Replacing Saturated fats with high glycemic = 33%
increase in CHD
 Lowers triglycerides, higher HDL-2 levels

Vegetable oils very Inflammatory. Usually already oxidized when you
buy off shelves, and become even more so when cooked with. AVOID!

40. Most Important Fats 2
2/3 of brain is made of fat, 25% of that is DHA



Regulates inflammation in brain
 Can also fight in the gut
 Helps productions, connectivity, and viability of brain
cells while enhancing function
Not as good- Omega-6 found in plants and veggie oils.
 We need it, but not as much as we get. Very
inflammatory. DHA and omega-3 is opposite.
 Omega-6 increases oxidation of LDL
 1:1 to 4:1– actual 15-20:1
Omega-3 is essential for brain, heart, and overall health.

41. Visceral Fat
Worst fat to have- Stuck around your organs
Very inflammatory. Disrupt normal hormones
1.
2.
1.
2.
Get dumped into liver which causes a new war
Linked to obesity and metabolic syndromes as well
as cancer, brain disease and autoimmune disorders
1.
Cleansing best way to get rid of

42. What to do
Keto Gluten-Free Challenge- Fat is my
friend, carbs are my enemy.
3/3-4/1- 30 days. About finding out what
foods are damaging. Weight loss is by-product
Keto Gluten- Free Manual- How’s, What, Why
1.
2.
3.
1.
Recipes
2.
Symptom sheets- before/after
3.
Shopping guide
4.
Tacking guide
5.
Gluten-Free Info graphic
6.
Private Facebook accountability group

43. Hilliard, Columbus, Online
(614)432-9703
www.AthleticRevolutionHilliard.com
www.ImprovementWarriorFitness.com
www.ImprovementWarriorYoga.com
www.lbnonlinefitness.com
www.Mindtameronline.com
www.MommyStrength.com

44. LBN Online Strength &
Fitness Workouts

45. Mindtamer
.

46. LBN Online Strength &
Fitness Workouts
 Schedule:
 Exploration Class 8-13 Years Old
 Tuesday 7:30 pm- 8:15 pm
 Wednesday 6:30 pm- 7:15 pm
 Saturday 10:15-11:00 am
 Transformation Class 14+ Years Old
 Monday, Wednesday 7:30-8:15 pm
 Saturday 11:15-12:00 pm

47. LBN Online Strength &
Fitness Workouts
Schedule:
 Hilliard, OH- Mornings MWF, Evenings MTR
 515-550 am, 600-645 am, 915-1000 am, 1010-1055 am
 Evenings MTR- 530-615 pm, 630-715 pm
 Downtown Columbus- Mornings and Evenings MWR
 600-645 AM |||||||||| 500-545 pm, 600-645 pm, 700-745
pm