My last post covered food intolerances and the changes that occur over time, from the acute reaction to a more chronic one.
The immune response to a triggering food involves a release of stress hormones, opioids, such as endorphins (beta-endorphin), and chemical mediators like serotonin. The combination can produce temporary symptom relief through the analgesic action of endorphin and serotonin, plus mood elevation and a feeling of relaxation.
In that way, eating the triggering food may make someone feel better almost immediately and even think the food is beneficial.
Endorphin release typically involves a concomitant release of dopamine. The combination of those two brain chemicals and serotonin forms what I’ve always called the “addictive package.” Avoiding the addictive food could lead to withdrawal.
After long-term use, someone may eat the triggering food not to experience the pleasure of the chemical “high,” but to relieve the distress and withdrawal without it. It’s almost textbook addiction.
How Does Intolerance/Addiction Affect Health?
As someone addicted to a triggering food continues to eat more of it, the immune system must keep adapting, and may become hyper-sensitized, reacting to more and more foods — especially those eaten together with reaction-triggering foods, or with sugar.
The constant demand on the immune system can lead to immune exhaustion and degenerative reactions, depending on genetic weaknesses. The signs and symptoms listed above are just a start.
Sugar can be a major player in this because it causes inflammation in the body and makes it more susceptible to food reactions. Eating triggering foods plus sugar can make it even more likely that new reactions will occur.
I recall an old book by Nancy Appleton (Lick the Sugar Habit) who suggested that eggs might trigger reactions in many people because they’re so frequently eaten at breakfast with orange juice. Cake is another example: sugar plus wheat, eggs, milk.
As the addictions continue, cravings occur, probably leading to increased consumption. As more and more foods trigger an immune response, the result may be malnutrition, as explained in the last post.
Stats say that rates of food intolerances are rising. My theory is that it’s at least partly due to sugar in our diets — including sneaky sugars that are often viewed as healthful, such as agave, fruit, fruit juice, and sweeteners.
Stopping the Cycle
Definitely give up any foods you suspect may be causing any reactions — even if you love them. Think about foods you eat with those triggering foods on a regular basis, and consider eliminating those, as well.
Above all, avoid sugar. Follow this plan for 3 weeks, something J.J. Virgin also recommends.
In the meantime, you may have cravings. If so, use my proven, time-tested recommendation of a teaspoon of liquid B-complex (complete B-complex) to kill the craving within minutes.
At the end of the 3-week elimination, you should be feeling — and looking — much better.
Here's an excellent chance for you to help shape the future of Indoor Cycling – as a member of the new Studio Owner's Advisory Group we're forming as a part of AFS – the Association of Fitness Studios.
After receiving some favorable responses from our Studio Owner's Facebook Group to this question, Josh Leve (founder of AFS) and I came up with a basic criteria for inclusion to this advisory group:
You have over two years experience in the business of fitness – as an owner or manager of a studio.
You own a cycling studio that has solid, demonstrable growth
You excel in a variety of areas including: business ethics, community involvement, and making an impact on your members/clients
You will commit to participating in the group for one year.
You're an AFS member – advisory group members will receive a free one year premium subscription.
You may have business related education and/or experience in; accounting, legal, HR, finance, real estate, construction, etc… any would be helpful, but not mandatory.
I feel it's important for you to understand that this will be a group made up exclusively of 6 – 10 Cycling Studio Owners – we're not including anyone else.
My role will be to act as the liaison between the group's leadership and AFS, where I have an advisory position.
What are you committing to?
We're anticipating that group members will meet via Skype or Google Hangouts 3-4 times a year and communicate via Facebook and email as needed. The group might decide to form a private group on Facebook… or possibly hold meetup at a fitness conference like IDEA 🙂
Group Leadership
Every group needs a leader, in this case we feel there should be two to share the load + someone who can act as Secretary to take minutes of the meetings.
For the first year we're looking for volunteers for these three roles. Once the group is firmly established, it would probably make sense for there to be elections to select the leaders.
You're a bunch of really smart, passionate people. AFS would like to tap your collective knowledge on important issues and solicit your help and direction; in the types of educational content they (AFS) develop and distribute to benefit others, forms of advocacy they should pursue and other ideas/needs as they arise.
Beyond that we're thinking it's your group and hopefully the group's mission/scope will develop organically over time.
You have got to see this incredible cover of Simon and Garfunkel's “The Sound of Silence” by the band Disturbed
ICI/Pro Premium Members can view this video without adds and download it for free by following the links below.
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library Click here to watch a video on how to download media files from ICI/Pro.
It can be tricky business finding just the right song for your sprint intervals. Today I have two songs that I've been using recently and my classes really seem to be liking them. One is newer (from 2015) and the other is older (from 2007.) I hope you can find a way to fit both of them into your classes some time soon!
The Power of Now by Steve Aoki, Headhunterz: Seated accelerations or sprints at :38 for 20 seconds; 1:22 for 30 seconds and again at 2:51 for 30 seconds.
Premium Members can download this mix for free by following the links below:
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library Click here to watch a video on how to download media files from ICI/Pro.
Before my doctoral program — which required me to narrow down to a specialty (sugar addiction) — I had studied food intolerances.
Many books on the subject start with food reactions, then move into chemicals in our homes and offices, gasoline fumes, and more. Important as those reactions are, they’re not about nutrition.
My interest in food intolerances has always been their link with addiction.
Recently, I “attended” a webinar by J.J. Virgin, whose first book (I believe) was on food intolerances and how to eliminate those foods to improve health and lose weight.
The webinar re-sparked my interest in food intolerances and addictions. Common intolerances include chocolate, corn, soy, wheat (or other gluten-containing foods), peanuts, dairy, eggs, sugars and other sweeteners.
What Does Food Intolerance Look Like?
Signs and symptoms can include headache/migraine, joint pains, fatigue, sleepiness, heart palpitations, depression, irritability, stomach pains, bloating, and many more.
Because digested food moves through the bloodstream, the effects of an intolerance can show up virtually anywhere in the body.
Food intolerances might be the same every time the food is eaten, such as a rash.
Or the reactions might vary — say, a non-itchy rash one time and itching with no rash another time.
The reaction might be cumulative. Maybe a small portion of the food causes no reaction, but a portion eaten again that day, or several days in a row, causes a reaction.
Addiction is another possible reaction that may develop over time.
What Causes Food Intolerances?
The causes are many, but let’s keep it simple.
One cause is a genetic intolerance or a tendency toward it.
We can become intolerant to a food that we eat often or in large quantities. Overeating a food uses up enzymes specific to digesting that food, so complete digestion is prevented.
That may result in improperly digested food particles moving through the digestive tract and bloodstream, triggering an immune reaction. The undigested, unabsorbed food provides no nutrients.
We can also become reactive to a food that we eat together with another triggering food. So the list of triggering foods may grow, resulting eventually in malnutrition.
Food Reactions May Change Over Time
The guiding principle of the human body is homeostasis.
When a trigger food is first eaten, the body attempts to restore homeostasis by ridding itself of the offending food. It prevents absorption by attaching antibodies to the partially digested food while it’s in the intestine. That might successfully eliminate the food before it can pass into the bloodstream.
If the food does enter the bloodstream, it can trigger inflammation. The acute reaction may be short, and the body may return to homeostasis quickly.
If someone continues to eat a triggering food over time, the body undergoes an adaptation. The immune system may become slower (or less able) to respond. The reaction may now manifest more slowly than the acute reaction. Signs or symptoms may last longer, sometimes hours or days.
[Part 2 will cover how a food intolerance can become a food addiction.]
