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Nutrition 101

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today we're going to go over nutrition

101 just a basic nutrition course for

everybody and I'm going to cover two

main questions today and the first

question is probably what I hear the

most out of a typical day at work and

that's what do I eat first of all what

to eat what do I eat and the second

question we're going to go over is when

and how do I eat so there's two

questions we're going to go over I'm

we're going to start with the first one

what to eat and first the best segue for

this is going just for the current

standards our current food guide pyramid

and what um our government says that we

should eat well if we go by the US

government we should have 6 to 11

servings of bread cereal rice and pasta

and that should be the staple of our

diet today and fats healthy fats should

be at the very very top used very very

sparingly okay so if you really want to

know the exact mechanism of uh how you

should eat you really just need to flip

the entire thing over and it's pretty

sad that the US government will give you

a food guide pyramid that's the exact

opposite of health and that's exactly

what they want but when you look at this

bread cereal rice pasta and then you see

dairy up there as well I mean these are

made by Dairy and agricultural subsidies

they're basically paying the government

so the government will recommend these

foods to help their industry so it's a

payoff it's not based on science never

has been and so when you look at

actually the real food guide pyramid we

should really go for you're basically

flipping the top and the bottom section

over so on the bottom you're going to

have healthy fats and vegetables on the

top you're going to have your grains and

sugars now again oshe kind of brought

this up earlier and talked about this

whole grain thing it is not FDA

regulated you can say 100% whole grain

you can say whole grain all that means

is that they started with a whole grain

kernel and then they could do whatever

the heck they want with it so that the

whole grain thing does not mean anything

Wheat Thins are whole grains Okay I mean

it it does not matter this is going to

fall so again you're looking at health

fats fruits you're looking at healthy

meats and at the very top breads pastas

cereals and

so when we first look at one section

let's look at fat because Fat's a very

uh intriguing topic now when you focus

on eating a whole unprocessed Foods

avoiding grains sugars which is the

precursors disease healthy fats include

a lot of things coconuts avocados olive

oil grass-fed butter raw nuts and seeds

you know fruits and vegetables but they

really should be healthy fat should be

about 50 to 75% of your daily caloric

intake and a lot of those foods are

going to be kind of mixed and matched

for example if you eat a nice uh

grass-fed steak that's going to have

both protein and fat so it's not just

these fat guidelines here but ideally

when you look at all your food 50 to 75%

should be healthy fats and we're going

to go over why in a second but again I

just wasn't quite aware that too was

going to go that much more into

nutrition from looking at his topic so

we're going to be kind of covering the

same material a little bit but the fats

you got to avoid obviously are your

processed vegetable oils these are very

high in Omega 6 pro-inflammatory oils

seed oils uh canola sunflower saf

safflower all of those oils are

absolutely toxic polyunsaturated fats

not good trans fats so anytime you see

like on this uh Skippy peanut butter

label hydrogenated vegetable oil that's

a big no no and again they only use that

to extend shelf life and that's also why

Skippy has that nice little texture you

know you buy the organic stuff and you

got the oil coming up to the top it's

not the same but again it's real versus

just completely fake made in a

scientific lab and we obviously don't

want that and so another beneficial fat

that we got to look into is Omega-3s and

Omega-3s are so confusing for so many

people because they think that they can

just take an omega-3 supplement

regardless of what kind and be be fine

but you got to realize there's three

Omega-3s that we're talking about you

have marine-based

omega-3s and you have plant-based

Omega-3s completely different so your

Marine based that you get from wild fish

and stuff like that is your EPA and

DHA plant-based Omega-3s is ala so

they're very very different and I'm

going to propose to you that the Ala is

not important it's the EPA and DHA

that's important so if you're taking a

supplement right now make sure it has

those two in there for sure ala is not

going to be important for

supplementation because we get it enough

in our diet and just to show you what's

going on here this is vital for brain

health greater than 90% of your omega-3

fats in your brain is DHA over 90% not

ala not EPA this is DHA 30% of the

entire fat mass of your prefrontal

cortex is DHA and what's interesting is

that all all your other Omega-3s in the

nervous system in the structural parts

of your brain you're going to have Trace

Amounts of both EPA and ala very Trace

Amounts there so it's almost all DHA

consisting of that for the health of your

your brain

brain

so ala and this is an interesting study

this guy named Nils home he's a leading

scientist in omega-3 phospholipids and

he did a study he took uh he had

patients go on either a plant-based

omega-3 ala or marine-based EPA and DHA

and what he did is he fed them a

supplementation and then he measured

their blood levels of that omega-3

phospholipid and just to see how long it

would stay in the blood what he found

was that your EPA and DHA they stayed in

your bloodstream at high levels for over

3 days that's a long time conversely ala

stayed in there for less than 10 hours

so you're talking less than 10 hours

versus over 3 days and there's a reason

for that ala is simply a source of

energy it's it's it's food EPA and DHA

are structural elements of our brain

like we talked about and so when your

body is taking that long to distribute

it your body's taking that 3 to four

days to distribute it to redistribute it

to make sure it's part of the structural

elements of the body whereas ala gets

absorbed very very fast so they're

completely different physiologically

scientifically everything and ala you're

going to have they different carbon

lengths so ala is the shortest then you

have EPA then you have DHA so they're

all different structures and if you

change the structure it's going to

change the function of these and so

again when you look at this a myth is

that we can get all our Omega-3s from

vegetarian sources and it's not true

it's absolutely not true they're not

interchangeable EPA and DHA they're

essential your body can't make them ala

is essential as well but we get it in

nuts seeds you get it in so many

different varieties that it's really not

necessary to supplement with ala but EPA

and DHA you have to and so when you're

looking at the structures here you got

the Ala on the bottom the DHA on the top

and you see how those carbon chains get

longer because they're just completely

different and a lot of vegans a lot of

vegetarians will say well you can make

uh you know if I consume ala that can

convert to EPA and DHA in the body and

that's actually true there is a chemical

reaction that happens the problem is

that only .1 to .5% of ala is actually

converted to DHA so you're not getting

nearly enough you actually have to

supplement from outside sources so when

you're looking at different dosages

because I'm going to tell you exactly

what type of calories you should get

from this dosage wise they don't really

it's really hard to find a a healthy

dosage of how much Omega-3s it's all

different regarding on the reference

you're looking at but if you're doing it

for heart health if you have highy Dr

glycerides if you have depression

there's different dosing you can take

into account I would probably go towards

the more of the higher end of these

doses but again you're kind of just

going to have to experient for yourself

on that but I would recommend 1,000 to

you know upwards of 2,000 a day and so

transitioning when we're talking about

healthy Meats healthy proteins it's got

to be high quality it's got to be

grass-fed organic Meats make sure it has

no hormones no pesticides wild fish

organic pastured eggs and when you're

talking about how much someone should be

taking of protein it's about 1 G per

kilogram of lean body mass and that

equates to about 50 to 70 G per day so

you want a diet high and healthy fats

moderate levels of protein moderate Now

50 to 70 gram that is not a lot that's a

couple chicken

breasts not a lot but if you're an

athlete if you're pregnant if you're if

you have a lifestyle of a lot more

activity you're going to add about 25%

to those needs 25 to 50%

and transitioning to carbs carbs is a

very uh interesting subject people have

a lot of conflicting information on

carbohydrates and I'm a avid believer in

having a low net carb diet low net carbs

and that's not low carbs because you're

getting plenty of carbs from vegetable

from fruit sources that have a lot of

fiber net carbs is when you take the

amount of carbs and you subract the

fiber so any of those carbohydrates that

are high in fiber they don't do nearly

the same thing to your body as refined

carbohydrates with no fiber more of your

white breads and stuff like that so you

want a low net carb but you can have a

moderate level of um fiber carbohydrates

and that's again that's your fruits

that's your vegetables and so there's

two reasons why that you want high fiber

with their carbohydrates and that's

because they're prebiotics they see they

they basically feed your Healthy gut

bacteria and they also produce short

chain fatty acids in the body which

again is used by your brain by

everything and so when you're looking at

this most people do not know how to burn

fat and that's a big problem because if

we if we eat a diet full of refined low

fiber carbohydrates we're going to be

solely burning only carbohydrates in our

body because our body has never been

trained to actually go after its fat

stores and we're going to talk about

that with intermittent fasting

now carbs are a dirty fuel fats are a

clean fuel think of fats as like

biodiesel in fact carbs when you're

using carbohydrates as energy you're

generating about 30 to 40% more free

radicals as a byproduct than you would with

with

fat now I would be in favor of limiting

your net carbs to around 40 to 50 gram

per day remember carbohydrates minus

fiber so you can have more carbohydrates

than that but if they have the fiber

you're able to subtract them those and

get your net

carbs now for

grains the grains is this our human

existence has been been established been

involved for tens of thousands and

thousands of years the Agricultural

Revolution only happened around 2,000

years ago what that means is that since

ever since before the 2,000 years we

never grew Mass fields of grains of any

type of agricultural anything

they weren't mass-produced like that

until 2,000 years ago so if you look at

before our bodies are really not made to

eat all these grains and all these

breads so that food guide pyramid that

the US government recommends is completely

completely

false and

so what to eat we covered that I told

you the percentages and now the second

question is when and how do I eat and

that's where I want to talk about

intermittent fasting because just like

this what do most people think they need

to do when they eat they think that I

need to eat every 2 to 3 hours small

meals throughout the day six small meals

to keep my metabolism at its peak

everyone's heard that they're like I

don't I want to avoid that starvation

mode so I got to keep eating small amounts

amounts

well if that was true how did how did

the hunter gatherers how did our

ancestors even survive because they

didn't have grocery stores on every

corner they didn't have food available

around the clock in fact what they did

is that

they they cycled through many things of

fasting of no food to periods of food

you know if they had to go hunt

sometimes their hunting would take over

48 hours and then they would catch some

food and they would eat a lot and then

they would go for a day or two or three

without eating so thaty cyclical periods

of feast and famine are what give you

these really good biom biomechanical

biochemical benefits to the body and

when you're looking at this here when

your body's using fuel it first goes

after its carbohydrates it goes after

the blood glucose your blood sugar and

it goes after your stored blood sugar

which is glycogen so your liver and

muscles contain glycogen so once we

utilize our blood sugar then our body

goes after its uh blood sugar stores

which is the glycogen once your glycogen

is depleted then and only then does your

body go after its fat stores as energy

so if you're eating every two 2 and a

half to 3 hours and you're constantly

raising your glucose levels and your

glycogen levels how are you ever going

to get to your fat

stores and the answer is you can you can

absolutely not go after any type of your

stored fat if you are constantly

replenishing your blood glucose and your

glycogen you can't do it and so

intermittent fasting it's not a diet

it's a it's basically restricting your

eating window to on an average what I

recommend is eight hours out of the day

so that means 16 hours out of the day

you're not eating and if it takes around

8 hours to utilize all your

glycogen that means that only 8 hours

after you consume your last meal is when

your body's finally starting to go after

its fat

stores so if you fast for 16 hours out

of the day that means that second 8 hour

time span it's when your body's really

breaking through its fat and starting to

utilize ketones as energy ketones is the

the byproduct of fat so it's utilizing

ketones which is again is a cleaner form

of energy you're generating way less

free radicals and it's actually most of

your brain's preferred energy source is

ketones and so here when they did uh

they looked at these animals with cancer

and they found out that the only

lifestyle intervention they could do

that increased their lifespan by 30% was

fasting that was the only intervention

they could do and is actually continuous

fasting they're doing it for about 3

days now no one's going to fast for 3 days

days

or 3 to 5 days no one's going to do that

so then what they did is in the

international Journal of obesity they

came out with the study and they said

that intermittent fasting where you

restrict your eating window just

throughout the day actually gives you

similar if not more beneficial benefits

than continuous fasting you know and so

fasting has been around for forever you

know Ramadan you know different uh I

one Easter you know lent thank you yes

yes so these have been around for

centuries different fasting periods and

they give you a lot of health benefits

they did even you know ramadon is

probably the most natural intermittent

fasting study they've ever they ever

could look at because in rodon you're

basically doing intermittent fasting for

that entire time you're not eating

throughout the entire daylight time

which again you're basically only eating

for an 8 hour period and they did blood

levels before and after and I mean the

blood levels you would think it's a

different person after the series of Ramadan

Ramadan

just by doing that just by restricting

your eating window throughout the day so

it's not saying you have to go days

without eating it's just saying skip one

meal a day and only eat during 8 hours

so instead of waking up and having a

huge breakfast eating throughout the day

until dinner time skip either dinner or

breakfast that's the most easiest part

and for me I like to go to bed fairly

satiated so I would say go to bed more

uh I would say skip breakfast so that

way you can have a good dinner at night

and it's easier to go to sleep I don't

know about you but if you ever trying to

go to bed hungry it kind of sucks I

don't know um so the health benefits now

I'm just going to read these to you

you're going to normalize insulin

sensitivity you're going to boost your

mitochondrial functioning that's your

energy sources of your cells it's going

to increase growth hormone massively

lower inflammation lower blood pressure

lowers your fat levels even though

you're eating a diet high in fat you're

going to actually lower triglycerides

you're going to shed unwanted fat you're

going to reduce o oxidative stress

that's from the less free radicals

you're going to have you're going to

live longer they actually showed you

actually live longer by implementing

intermittent fasting and you're going to

increase brain function so here what

we're going to do I'm going to take

about a couple of the most common

benefits and we're going to go over

those in detail and the first one's

going to be the fat burning because

again like we talked about if glucose

takes 6 to8 hours for that glucose and

that glycogen to rid itself from the

body after a meal you have to extend

your fasting period after that so you

can start hitting your fat stores

now this way say that I'm going to skip

breakfast and my first meal the day is

going to be at lunch so I start eating

at 12: my last meal is around 8:00 so

I'm eating for only 8 hours out of the

day then I go to sleep wake up in the

morning not eating right before I want

to eat my first meal of the day say you

did an exercise say you uh did some

strength training well your strength

training strength training with 16 hours

of fasting in you you have no recent

consumed meal you have no glycogen no

blood glucose there so your body's going

to be forced to to use massive fat as

energy because you're increasing your

metabolic demand from the workout and

you got to use those fat stores so your

body has no choice but to drastically

break down those fat stores turning into

ketones for that energy during your

workout so working out in a fasted state

is actually very very beneficial the

most important meal of the day is

actually after your workout

so in terms of human growth hormone

intermittent fasting has been shown to

increase up to 2,000% of human growth

hormone in men about

1,300% in females so that is huge you

can't get that from a synthetic

injection you can't do that from

anything except intermittent fasting and

human growth hormone is the big one

that's your longevity hormone that's

your uh healing growth repair anti-aging

that's what keeps you looking you know

young vibrant healthy skin human growth

hormone is where it's all at there and

if you can increase that by

2,000% that's crazy 1,300% in females

that you cannot find that so just for

that reason alone you should be doing

intermittent fasting for sure

now brain function is probably one of my

favorite ones because there's a

substance called

bdnf brain derived neurotrophic factor

and by utilizing interent fasting you're

increasing that substance by about 400%

and that bdnf is basically growth

hormone for your brain it's what uh is

responsible for neuroplasticity

neuroplasticity is making new brain

cells so if you're increasing bdnf in

your body you're actually increasing

your production of brand new brain cells

you're giving them massive memory

learning when you have bdnf one of the

areas it acts on in the brain primarily

is your hippocampus your Hipp campus is

deep in the temporal loes which has to

do with memory concentration everything

so if you're increasing bdnf you're

actually increasing the size of your

hippocampus and you're increasing your

memory learning potential and brain

cells so that's a whole lot of stuff

right there but again bdnf is one of the

probably there's so much research coming

out in the Last 5 Years about bdnf that

you cannot ignore it and there's only

three proven ways that increases the

substance and that's intermittent

fasting high intensity tra weight weight

training and curcumin only three things

have actually been proven over and over

again to increase this substance which

is basically growth hormone for your

brain and just as a little Sidetrack I

want to talk about circumin for a second

because this is too important just to uh

dumb down because kumin the active

ingredient in turmeric has literally

been shown to be able to cross your

blood brain barrier and it actually

doesn't just increase bdnf but it

increases dopamine it increases

serotonin in your

brain and again in terms of

Effectiveness for an anti-depressant

it's the exact same as Prozac all the

studies show that there's no difference

between Prozac and the people that just

had about a tablespoon of curcumin every

day no difference and so here this study

shows right here this is out of brain

research that chronic stress basically

downregulates bdnf so if you're under

chronic stress you're going to have

lower levels of bdnf and it's also going

to cause shrinking of your hippocampus

in your frontal cortex but but then the

last part if you are if you're um if

you're consuming daily turmeric um for

about you know around a tablespoon a day

you're actually going to reverse that

entire process you're going to reverse

that decrease in bdnf by massively

stimulating it and you're also going to

increase the size of your impath campus

Because turmeric can go through the

blood brain barrier that's very very

important there's not a lot of things

that usually that barrier is restricted

for anything to go through well curcumin

the active ingredient can go through it

and then here curcumin resulted again an

increase in hippocampal bdnf and it's an

effective and Lasting natural

anti-depressant so again if you are

doing intermittent fasting if you're

doing high-intensity weight training if

you're consuming turmeric you're going

to increase bdnf which again growth

hormone to your brain so it's going to

restore normal brain functioning you're

going to have better memory you're going

to have more Recycling and Rejuvenation

of your brain tissue you're going to

have neuroplasticity the making of new

brain cells and that in turn is going to

completely slash your risk of any type

of depressive symptoms any type of

anxiety symptoms anything like that

because it's all about changing the

brain and so how I consume turmeric

personally you have to add black pepper

to it because that increases its

absorption by about 2,000% pepperine so

you also want a source of healthy fat in

there as well so I would make a smoothie

where you're doing uh you're for sure

adding the black pepper and you're

adding a little bit of coconut oil from

there I just kind of add some cinnamon I

add a frozen banana and frozen berries

to kind of make it taste a little better

cuz it is kind of a spicy smoothie if

you will I mean black pepper and

curcumin in a smoothie it's it's

different Julia would love it I'm

telling you and an optional is to add

some superfoods into that smoothie as

well but those that way you're doing one

of the proven methods to increase that

growth hormone in your brain to make

sure you have a long healthy brain for

life and so another benefit besides the

brain functioning of intermittent

fasting is it it massively increases insulin

insulin

sensitivity and the reason is if you

look at this diagram here the diagram on

the left shows

that this is a normal insulin response

where if you eat a diet if you eat some

food you're going to release a little

bit amount of insulin and you're going

to cause all this glucose to go into

your cells when you're insulin resistant

you're going to have the same amount of

blood sugar in your body but your body

needs to raise a ton of insulin to even

try to get that to work because your

body stops responding to the small

levels of insulin it's like if you hear

a barking dog noise after a while if

that noise is still there you start to

kind of Zone it out however if you hear

it then you don't hear it for a day and

then you hear it again all of a sudden

you're very responsive to it and that's

why intermittent fasting so promising

with increasing insulin sensitivity is

because if you're going 16 hours without

eating your blood sugar is way down and

you're not releasing insulin so that way

if you're only releasing insulin

sparingly during your eating period it's

your body's going be way more responsive

to that and insulin resistance basically

leads to every single chronic disease

out there heart disease cancer

everything so if you can improve this

part of your body you're going to

improve everything

here the three different fasting plans

there's actually more but that I would

recommend is there's one called the 52

intermittent fasting plan and that's

basically where you fast for the full

day twice a week and you can pick what

days you want to do it another one is

alternate day fasting where you're

basically fasting the entire day

alternate day every other day I'm a big

fan of number three and that's where you

can you apply it every day but you're

just restricting your eating window

because again the only reason why we

ever thought breakfast was the most

important meal in the first place is

because of breakfast food companies

doing their advertising

campaigns I I'm not kidding if you

actually go to the Quaker Oatmeal

website and you look at their timeline

of events and I think it's in the mid

1800s they say released a massive uh

massive advertising campaign to show the

importance of eating breakfast CU what

does that do it makes them makes people

purchase more oatmeal more cereals so it

was never based on science that you need

a fat breakfast in the morning even

though everyone thinks that breakfast is

the most important meal of the day not

true so my person

routine again is I skip breakfast I have

an 8 Hour eating window not going to lie

I it's it's it's been hard to abide by

that on the cruise but you know vacation

vacation you can maybe spurge a little

bit but moderate levels of protein lots

of healthy fats minimizing nonfiber

carbohydrates and it takes about two

weeks to do this to shift your body into

fat burning mode cuz once your body can

shift into fat burning mode that's when

you're going to take the inches off the

waist that's when you're going to make

all those changes you want and I do it

every day again for consistency I found

that people doing the 52 plan where they

do like two days out of the week they

don't stick to it you need something

consistent on a daily basis that kind of

ingrains into your body what you should

be doing and again if you're pregnant if

you're a child I would not do

intermittent fasting because at those

certain times all you really should care

about is just getting Healthy nutrition

for growth and development especially if

you're pregnant you know you're trying

to you're feeding another one as well so

I wouldn't recommend a fasting plan for

those two populations specifically but

everything else it's fair game and it's

highly encouraged to do so and so in the

morning I skip breakfast organic coffee

or organic tea is completely fine

because it has no calories or very

minimal but has no carbohydrates so it's

not going to spike your insulin levels

and one thing you can do and that's this

is what I do personally is I add a

little bit of grassfed butter and a

little bit of coconut oil to my coffee

and I blend it up in the morning and

what that does is that that's pure fat

sources so it has no carbohydrates to

increase insulin so I can effectively

still be in My fasting period by doing

that and by doing that you're giving

your body these easily digestible fats

especially your brain to maintain its

energy during that new eating program

that you guys are going to be starting

out with so sometimes if you're if

you're just going to start this right

away you're going to be a little hungry

in the morning you know you're you're

going to be used to having that

breakfast the first thing in the morning

when you go without it this coffee with

the or you can do it with tea or

anything anything those easily

digestible fats are going to kind of

help your brain kind of get by with that

little energy boost in the morning and

that's what I like to

do and

so again when you combine intermittent

fasting with your workout and you start

to work out and do your exercise program

in a fasted State you're going to

completely magnify all the benefits we

just talked about and I love it we have

to end with this

little thing it sounds crazy you know

fasting fast while you're exercising but

again it only sounds crazy if you

haven't tried it once you try it you'll

know what it's all about and all my

references are here appreciate you guys

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Nutrition 101