The Vine Yard CrossFit
Team Entropy at the VineYARD 2 .JPG

The Vine Yard CrossFit blogs include topics such as health, wellness, fitness and wine

Our blogs include topics about health, nutrition, wellness, fitness, the winemaking process and CrossFit.


There is a great deal of emotional injection in today's you should eat this or that culture. Nutrition advice is filled with advocates of either low fat, low carb, vegetarian, vegan, organic, or ketogenic diets, all who have a good amount of research they can cite who they feel proves their theory, the ultimate way of eating.

All groups are typically emotionally charged, and quick to react when another group steps out of line and posts about their specific methodology. You are guaranteed a heated response on social media if you post about religion, politics and nutrition.

My ability to avoid emotion has been in relation to my extensive time spent in many intensive care units throughout the country the past 15 years. I have seen how the body breaks down and why it does so, and in knowing that have come to my conclusions on what works in CrossFit competition and nutrition and what will not.

Most studies that are cited, especially in nutrition, over 90% are of poor value or poorly conducted and to be fair when it comes to nutrition there are too many variables that do not allow the true scientific process to take place. 

So I stopped arguing with people and consequently, you should read as much to find something that aligns with your goals and beliefs. Our goal the next 6 weeks is to lose fat so here is pathophysiology response that does exactly that and why I think we should understand this process.

An undiagnosed Diabetic Type One patient has just lot the ability to produce insulin and is displaying signs of polyuria, frequent urination, polydipsia (intractable thirst) polyphagia (ongoing hunger). This patient no longer has the ability to secrete insulin which is primarily responsible for transporting sugar into the cell, the textbooks call this cellular uptake via facilitated diffusion. This role of insulin is important because there is no longer a vehicle or key for sugar to get into the cell, and ultimately without this, the patient will show low energy levels, malaise, weakness and rapid weight loss. Again if there is no insulin the body is limited in moving glucose into the cell.

The body never just gives up, however, it is constantly looking for homeostasis so it attempts to adapt. The body switches from a glucose metabolism and seeks energy by breaking down fats and proteins (gluconeogenesis). The body-sensing a decrease in energy, signals the brain to eat (polyphagia), and the cells in an attempt to dilute the high levels of glucose in the vascular space move water into this space which leads to frequent urination (polyuria) and increased thirst (polydipsia). None of this helps correct the problem because again the body lacks a carrier to get glucose from the bloodstream into the cell.

If the patient is not treated with insulin injections, the problem will continue, glucose levels will increase, ketone levels will increase, potassium levels will elevate due to acidosis decrease renal function and protein catabolism, sodium levels will become diluted and the patient despite frequent eating will lose a good amount of weight.

Gluconeogenesis -(glucose or sugar - neo means new- genesis or formation)  means the formation of new sugar from fats and proteins, one reason of weight loss, the other of course is cellular dehydration.

Without insulin, the individual will die. 

Insulin is a hormone that is responsible for glucose uptake, triglyceride formation, glycogen formation, it is essentially an anabolic hormone. Insulin is neither a friend or foe, it is there to perform a job, it is primarily there to transfer glucose into the cell, but can also help regulate protein synthesis. Bodybuilders use it while risking their lives because they seek the anabolic effects so it should come at no surprise 

it should be decreased, for those looking to lose fat. 

The patient above after being treated with daily insulin injections and frequent blood glucose monitoring will receive clinical teaching warning them of weight gain. This is what I want you to truly understand, want to gain weight, stimulate your sugar levels, want to lose weight keep your sugar levels low. Insulin acts as a regulator of sugar. Fast-acting sugar or high glycemic foods or drinks secrete insulin fast. 

The body understands to lose weight either during starvation (low calorie) or carbohydrate restriction, again the body only knows of two ways of losing weight, starvation or carbohydrate restriction...... 

What separates individuals that produce insulin from the case above is the insulin secretion itself. People looking to lose weight by decreasing insulin levels in the body will never completely shut off unless they have an undiagnosed pathology. Insulin is the key to life and a key to weight gain, thank the hormone for regulating your blood glucose, but also give it a break and don't overwork it.

We will talk more about this soon for now here is a review

If you are able to process insulin normally and are looking to lose weight, keep insulin levels down by keeping the carb intake low.

We say 50grams or less a day, the less the better.

Weight loss in low carb diets will come also in water weight so stay hydrated.

You will not and cannot find yourself in Diabetic Keto Acidosis, because your body produces and secretes insulin if you are trying to lose fat, it is safe to say you are secreting too much insulin, give it a break, and you will find yourself in Ketosis, (perfectly safe)

Increase activity -do more than yesterday but increase volume gently and patiently.

WorkOut We will video and post tomorrow 

May 7th Day 8

10 air squats
7 push-ups
5 sit-ups
X 3 rnds 

1 min Pigeon left
1 min Pigeon right
3 min seated straddle
1 min single arm T stretch left arm
1 min single arm T stretch right arm
1 min seal stretch
2 min butterfly
10 min total 

20 air squats with alternating high knees (10 each leg) 
20 oblique twists
20 lunges with pillow overhead
X 4 rnds for time 

Air squats with alt high knees - build butt & quads
Oblique twists - tone abs
Lunges w pillow overhead  - strengthen butt & shoulders

if you feel you need a more intensive work out let us know or if you have gym equipment you can sign up for all of our programming by clicking  here