Vitamin D3 & K2 FAQ

In this podcast, I’m going to share 12 fat-burning tips that can help you burn fat quickly. When tapping into fat-burning, the goal is to leverage your actions to create the biggest effect on weight loss. Here are my tips to help you burn fat fast! 1. Consume a moderate amount of high-quality animal protein. Also, keep your carbs below 50 grams each day. Your body’s metabolic switch that allows you to tap into fat-burning is regulated by carb consumption. 2. Make your carbohydrates leafy greens. You don’t have to worry about counting your carbs from vegetables. They also provide fiber, which is important for the health of your good microbes. 3. Don’t eat unless you’re hungry. Don't get into the habit of eating according to the clock. Avoid eating just because everyone else is eating. 4. Try exercise snacks. Take advantage of various opportunities during the day to get more exercise. Take breaks during computer work and go for a walk. 5. Avoid grains. Avoid all grains, even those that are gluten-free. Consuming fiber with an inflamed gut feeds pathogens. Glutamine found in meat and cabbage helps heal the gut. 6. No junk food in the house. Don't tempt yourself! If there’s junk food in the house, you’ll probably eat it. 7. Avoid locations where you will be tempted. Restaurants and social events can be sources of temptation. Avoid these places if necessary. 8. Avoid dead food. Food that has been ultra-processed and lasts forever is “dead”. This includes canned, boxed, and highly refined foods. 9. Try cold therapy. Cold showers, cold immersions, and more outside time during the winter can increase fat-burning. 10. Try adaptogens to help reduce stress. Adaptogens like ashwagandha, vitamin B1, and vitamin D can help to reduce stress levels to speed up fat-burning. 11. Avoid glyphosate. Glyphosate acts as an antibiotic in the body and can negatively affect your microbes. Glyphosate is high in cereals, corn, soy, canola, wheat products, and foods that aren’t organic. 12. Consume apple cider vinegar. Apple cider vinegar (ACV) helps support weight loss, stabilize blood sugar, and reduce insulin resistance.

3 Feb 20247min

In this podcast, I’m going to share some tips to help you look younger instantly! Many people try to look younger by working from the outside in, but the best way to look younger is to work from the inside out. A proper diet is essential for a youthful appearance. Advanced glycation end products are a combination of sugar and protein. As these compounds accumulate in the body, they can make you appear older. AGEs can also lead to chronic inflammation and chronic disease. Advanced glycation end products can be found in foods like ribs, meatloaf, and junk foods. Sugar consumption can also create these compounds inside of your body. Similarly, advanced lipoxidation end products are the result of fat bound to glucose or sugar. If you want to look younger, avoid AGEs and ALEs. These compounds can cause oxidation in the body. Too much oxidation and not enough antioxidants lead to oxidative stress. To increase antioxidants, try the following: •Consume animals that are grass-fed •Consume cruciferous vegetables •Start fasting •Exercise •Get plenty of sleep Autophagy is a state in which your body starts recycling old, damaged cells. Autophagy can help you look younger! Frequent eating, high sugar consumption, high grain consumption, and the consumption of ultra-processed foods all stop autophagy. Ultra-processed foods are foods that are altered or modified in an extreme way. The more of these foods that you eat, the older and unhealthier you will look. A healthy liver and adequate bile are essential for youthfulness. Bile is necessary to extract fat-soluble vitamins from your food. Consume healthy, stable saturated fats and avoid highly inflammatory seed oils like soy, cottonseed, canola, safflower, and sunflower oils. Cholesterol plays an important role in making hormones and cell membranes. If you want to look younger, consume plenty of omega-3 fatty acids. Healthy amounts of sunlight can also help you look younger and healthier.

2 Feb 202415min

In this podcast, we’re going to talk about some of the new data surrounding eggs and their role in heart disease. Out of ten recent studies on eggs and heart disease, all of the studies were observational, and all but two of the studies were self-reported. Studies that require people to recall everything that they’ve eaten over a period of time are generally inaccurate. People often forget what they’ve eaten and focus on the positive things they can remember eating rather than reporting the negative. Questionnaires do not prove causation. There was also a conflict of interest in many of these studies. Eggs are one of the most nutrient-dense foods you can consume. The egg yolk contains almost every nutrient except vitamin C. Egg yolks from pasture-raised eggs are an excellent source of the following: •Vitamins B1, B2, B3, B5, B6, B9, B12 •The active form of vitamin A (retinol) •Vitamin E •Vitamin K2 •Vitamin D •Omega-3 fatty acids •Potassium, magnesium, and selenium Eggs are the best source of protein next to human breast milk and are one of the best sources of choline. Egg yolks promote healthy levels of cholesterol. They can increase HDL cholesterol and can increase the size of your LDL cholesterol. Egg yolks are the perfect combination of protein and fat and can help reduce insulin resistance. Egg yolks contain lutein and zeaxanthin—carotenoids that are most commonly found in vegetables. These carotenoids are more bioavailable in eggs and help protect the eye from macular degeneration and cataracts. They also protect the endothelial tissue inside of your arteries. Eggs don't cause heart problems—they help with heart problems! DATA: https://www.sciencedirect.com/science... https://www.sciencedirect.com/science... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti..

1 Feb 20249min

In this podcast, we’re going to talk about the hormones that affect fat burning and fat storage. Insulin is one of the most important hormones related to fat burning. It’s produced in the pancreas and tells your body to store fat. You can not burn fat if insulin is too high. Aim for less than 50 grams of carbs per day to avoid spiking insulin. Intermittent fasting can also help prevent insulin spikes. Seed oils and modified food starches like MSG trigger insulin and inflammation and should be avoided. To help lower insulin, do the following: 1. Lower your carbohydrate intake 2. Do intermittent fasting 3. Drink apple cider vinegar with water 4. Consume berberine and cinnamon Estrogen and cortisol can also cause your body to store fat. To lower estrogen, avoid synthetic hormones and chemicals in your environment. Choose organic foods to avoid pesticides and herbicides that mimic estrogen in the body. To minimize cortisol, focus on stress reduction. Physical activity like housework, long walks, or exercise can get your mind off of stress. Vitamin B1 and vitamin D are also very important for keeping cortisol levels low. Growth hormone and IGF-1 (Insulin-like growth factor 1) are the main hormones involved in fat burning. Intense exercise, good sleep habits, moderate protein intake, and intermittent fasting trigger growth hormone and IGF-1. Sprinting is one of the best workouts to trigger these hormones to burn fat. Testosterone, glucagon, thyroid hormone (T3), and adrenaline are also important for fat-burning. To boost testosterone naturally, ensure that you’re consuming foods high in zinc and make sure you’re getting enough cholesterol. Exercise is important, but only contributes to about 15% of your overall weight loss. Exercise can lower stress, improve sleep, and also trigger glucagon and adrenaline.

31 Jan 20249min

Today we’re going to talk about the fattest country in the world. In this country, the average person weighs 225 pounds. This country also has the highest rate of diabetes. Nauru, a small island in the South Pacific with a population of 11,000, is the fattest country in the world. The island of Nauru was a rich source of phosphate and quickly became one of the richest countries in the world. When all of the phosphate was depleted from the land, the country went into a deep state of poverty where it has remained ever since. Nauru’s obesity rate went from 2% to 61%. This was caused by the shift from a traditional diet of fish, coconuts, fruits, vegetables, taro, palm oil, and coconut oil without any grains or seed oils to a Westernized diet of processed foods. Nauru’s soils have been depleted, so they’re no good for growing food. Over 40% of the marine life has been destroyed by pollution, and nearly 100% of the food is imported. Even water must be imported into Nauru. Ultra-processed foods typically contain the following three types of ingredients that can cause many consequences for your health: 1. Artificial starches: Modified food starch, modified corn starch, maltodextrin 2. Synthetic sugars: Corn syrup, glucose syrup 3. Highly inflammatory seed oils: Corn, cottonseed, canola, soy, and safflower oils Seed oils are the only trending item that parallels obesity, even more than sugar! They create nutritional deficiencies, inflammation, and cause you to feel hungry after eating.

30 Jan 20245min

In this podcast, we’re going to talk about what to drink while fasting. Water won’t kick you out of ketosis, but water quality varies greatly. Tap water is generally pretty toxic, and plastic water bottles contain microplastics. Glass water bottles are a better option, but they can be costly. Canned water often contains BPA. Unless you have access to a well or spring water, a water filter is best. Crystal Quest water filters are cost-efficient and work well. Some people find that they feel more hydrated after drinking carbonated water. Carbonated water contains carbon dioxide, which helps drive oxygen into your tissues. Carbonated water is also slightly more acidic, which may be helpful for digestion. You can add apple cider vinegar to your water to increase energy, help with insulin resistance, improve mitochondrial function, and help improve a fatty liver. While fasting, you can also add electrolyte powder or sea salt to your water. If you’re doing one meal a day, it's especially important you’re getting enough salt. Stevia is fine on keto, but oftentimes, you’ll see maltodextrin added to stevia-sweetened beverages. Keto-friendly sweeteners that will not kick you out of ketosis include erythritol, monk fruit, and stevia. You can drink coffee without sugar while fasting—just be careful not to overdo it with caffeine. Try using heavy cream for your coffee rather than half-and-half. Bulletproof coffee involves adding coconut oil, MCT oil, or butter to your coffee. For some people, this can hinder weight loss. Tea is also fine while fasting. Coffee and tea can sometimes deplete vitamin B1. If this happens to you, simply supplement vitamin B1 and decrease your consumption of coffee and tea. Most people can not consume coconut water while fasting due to its sugar content. Alcohol kicks you out of ketosis and autophagy. Kombucha is okay in small amounts, but don’t consume too much because it is high in sugar. Shakes or smoothies are fine on keto but can inhibit fasting because of the calories. Smoothies are better consumed closer to a meal, not while you’re fasting.

29 Jan 202410min

Today, we’re going through the aisles of hundreds of items at Costco to hunt down nutritious foods. Grocery stores are packed with unhealthy, if not dangerous, food items. It's difficult and overwhelming at times to sift through the items and make healthy choices. We’re analyzing the nutrition content of a few different foods to help you better understand what to get and what to avoid. Let me know in the comments which foods you want to learn more about!

28 Jan 202410min

In this podcast, we’re going to talk about the healthiest foods and some of the unhealthiest foods. Food is defined as that which is eaten to sustain life, provide energy, and promote the growth and repair of tissues. By this definition, everything we eat should not be defined as food! Ultra-processed foods do not sustain life, provide energy, or promote the growth of tissues. Ultra-processed foods, also known as junk foods, create the most disease. Ultra-processed foods can be described as foods that have been altered in an extreme way, either chemically, mechanically, or with heat. These “foods” should be completely eliminated from the diet. Foods like Doritos are packed full of chemically altered GMO ingredients. They contain large amounts of unsaturated fatty acids and are shelf-stable for long periods of time. Ultra-processed foods often contain three main ingredients: synthetic sugars, synthetic starches, and synthetic seed oils. Avoid these ingredients. Here are the 8 healthiest foods: 1. Red meat–Grass-fed, grass-finished beef is excellent for your health and is one of the highest sources of glutamine. 2. Wild-caught fatty fish–Salmon and other fatty fish are rich in omega-3 fatty acids. 3. Shellfish–Shrimp, clams, mussels, and other shellfish contain omega-3s, but they’re also a rich source of trace minerals. Oysters are one of the best sources of zinc. 4. Eggs–Choose organic pasture-raised eggs. 5. Fermented vegetables–Sauerkraut and kimchi are excellent sources of probiotics and vitamin C. 6. Leafy greens–Arugula, spinach, and high-quality lettuce contain folate, vitamin C, magnesium, and potassium. Consuming dairy with spinach can reduce oxalates. 7. Organ meats–Beef liver, cod liver, and other organ meats are rich in many vitamins, minerals, and trace minerals. 8. Herbs and spices–Garlic, onion, sage, thyme, sea salt, basil, and cinnamon all have unique properties and important health benefits.

27 Jan 202410min