Grass Fed Products Goes Beyond Just Omega 3 Fatty Acids
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hey guys today we’re going to talk about grass-fed the benefits of grass-fed which actually go way beyond just omega-3 fatty acids and I’m talking about grass-fed beef grass-fed animal products so if we compare grass-fed to grain-fed there’s up to five times more omega-3 fatty acids and there is grain-fed not to mention the fact that grass-fed has much lower amounts of omega-6 fatty acids which are inflammatory if you look at the ratio it’s like seven to one versus a fifteen to one omega-6 to omega-3 and grass-fed is seven omega-6 to one omega-3 there’s also more CLA that’s a healthy type of fat it acts as an antioxidant in the body and also it’s good for cardiovascular function there’s three times more there’s also more vitamins there’s more minerals there’s more trace minerals and there’s more antioxidants okay and I’m talking carotenoids coming from the grass I don’t even think there’s any carotenoids in the grain-fed but here’s the big point I want to bring up grain-fed and I’m talking soy and corn are GM Oh which means they have glyphosate residues this is the problem grass-fed usually does not have glyphosate residue especially if it’s organic and this is the thing that people don’t realize they allow up to 20 times more class 8 residue and they call it glyphosate tolerance for animal feeds then plants okay other crops now when you’re buying certain vegetables at the store for your salad for example if there is exposure to glyphosate it’s going to be 20 times less than animal feeds so basically you are getting a lot of herbicide when you consume that animal because it came from the actual animal feeds and realize it’s a cumulative and the reason that they spray the crops in the first place is to kill the weeds so when they make them genetically modified they’re basically making them resist glyphosate okay it’s called Roundup Ready so the crop does not die only the the weeds dime so the problem is you get exposed to this glyphosate and glyphosate really messes with your micro flora your friendly bacteria it blocks the bacteria’s ability to make protein the ability to detoxify so you actually accumulate more toxins when you get more exposure to glyphosate those are just a couple things there’s much more I’ll put a link down below for more information on that but when you go shopping and buy your meats and especially when you go to like wholesale grocery stores like BJ and Costco you’re seeing a lot more grass-fed you’re seeing a lot more organic so the price is coming down a little bit always go for grass-fed not conventional grain-fed hey before you go would you mind putting a comment down below to tell me what you think about this video
This Post Was All About Grass Fed Products Goes Beyond Just Omega 3 Fatty Acids.
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Glyphosate:
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In this video, Dr. Berg talks about the benefits of grass-fed animal products that goes way beyond omega 3 fatty acids.
Grass-fed
• Omega 6 and Omega 3 ratio: (7)-(1)
• 5x more omega 3 than grain-fed
• 3x more CLA
• More vitamins, minerals, trace minerals, antioxidants and carotenoids
Grain-fed
• Omega 6 and Omega 3 ratio: (15)-(1)
• Phytates
• *Glyphosate Residue
• Allow 20x more glyphosate tolerance for animal feeds than crops
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer
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collagen plays a critical role in building new muscle and recovering from whatever workout it is that you’re doing whether you are hitting the gym because you’re trying to put on muscle or whether you’re going to the gym just because you’re trying to stay alive you are still asking a lot of your body you’re asking your muscles to build new fibers to grow to actually accommodate the training that you’re doing you’re asking all kinds of different things to happen with your connective tissue so that’s why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth as well you see far too often we look at protein in general we just look at whey protein pea protein vegan protein whatever we just look at protein and we think that that’s all we need to recover from a workout but the reality is that we have a lot more going on in our bodies than meets the eye hey if you haven’t already I want to make sure that you hit that subscribe button make sure you click that little bell so you can turn on notifications so you know whenever I go live or whenever I post a new video ranging from a wide variety of health topics alright so let’s get into the science of what happens okay first of all we have to look at when you workout you are always eliciting a little bit of a micro trauma to the body what does that mean it means that you’re breaking down muscle fibers to a certain extent you’re asking the body to basically tear a muscle fiber so they can regrow a little bit stronger but a lot of people don’t realize that collagen plays a much bigger role in that than what we really think we usually think that collagen just plays a role in our cartilage or connective tissue and things like that but if it wasn’t for the collagen we could never actually build the muscle properly see two things are happening when you’re breaking down muscle fibers you’re having a regeneration of those muscle fibers kind of a replication of cells which I’ll talk about in a second and then you actually have a production of scar tissue connective scar tissue that allows this to happen if you’ve ever gotten a massage before you know that they’re working through some scar tissue a lot of times the masseuse will tell you oh you’ve got a lot of scar tissue build up here etc etc if you’re someone that works out or you’ve just been through a lot of stress where your muscles are tense you develop scar tissue and although it seems like a bad thing it truly is just your body doing what it’s supposed to do it’s supposed to be trying to protect you so it makes your muscles a little bit tougher a little bit stronger and sometimes they build up tough and strong in the wrong places and you end up with these nasty knots okay plain and simple but collagen is a huge cofactor in that process happening and what allows us to actually recover so there’s a study that was published in Europe pmc that took a look at how the body uses collagen in recovery after an intense workout so what they did is they put subjects through an intense workout and then for three weeks they measured their collagen synthesis levels not their collagen levels but their actual synthesis levels basically looking to find out how much of a demand there was for collagen what they found is in the first week there was a huge demand for type 3 collagen synthesis what this means is that type 3 collagen was there to actually stop the trauma to help the healing process to start the muscle on its road to recovery that it could be healthy then the rest of the time of that three-week period there was an increase in type 1 collagen synthesis what does all this mean well type 1 collagen is there to just rejuvenate the muscle helping get a little bit more flexible help support it help give it the glue and the structure that it needs to become bigger and stronger so this repair phase and then there’s get bigger get stronger phase and collagen played a huge role in both so now knowing this we know that collagen legitimately has a purpose in muscle recovery let’s look at what happens when you’re going to the gym and you’re breaking down muscle and how this whole process starts so you go to the gym you break down your muscle fibers your workout to get a little bit of soreness you stretch yourself in a weird way you get used to just a whole different wide variety of exercises well what happens is the first thing is the muscle fiber breaks down a little bit little tears little teeny tears in the muscle fiber well just outside the muscle fiber we have these cells and these cells are called satellite cells and they’re called satellite cells because they sit outside the muscle fiber kind of like little satellites and what happens is when there is muscle trauma even the tiny tiny tiny a little bit these satellite cells turn on they get activated and they fuse together and when what they do is they fuse together and then they fuse to the muscle cell the muscle fiber so the muscle fiber gets bigger so we already have these cells they’re floating around the muscle waiting to get activated and waiting to fuse to make the muscle bigger because obviously muscles grow when we work them that’s the whole job of them they adapt so then those satellite cells replicate because they have a nuclei because they replicate we can repeat this process over and over so think of it like this muscle cell satellite cell floating satellite cell gets activated fuses and adds to the muscle fiber but then the satellite cell replicates and creates another satellite cell that floats okay and then it gets activated again and it grows floats and grows floats and gross because they can replicate that’s how we build muscle but collagen plays a big part in this you see collagen is the glue and without the glue that satellite cell can’t fuse to the muscle cell so it wouldn’t ever really happen so we need the collagen we need the glue to get that satellite cell to glue to the muscle fiber and then we need other forms of protein to build around that and grow and stimulate more recovery so collagen is the glue that holds our muscle recovery in our muscle growth all together so now that we know this let’s take it one step further and break down collagen into the amino acids okay we’ve got glycine we’ve got prolene and we have arginine those are the three amino acids that make up our good friend collagen and they all have something to do with muscle recovery and joint health first off let’s look at protein because proteins job is to rebuild connective tissue and rebuild some of the encapsulation of muscles it’s the harder proteins that we really need to build again the cartilage the connective tissues and things like that then we have the glycine glycine is what gives the muscles the flexibility it’s what gives them sort of that ability to to move and be able to go through different ranges of motion it’s adding the flexibility so if we didn’t have that we’d have very stiff rigid muscles all the time and then arginine the last amino acid encourages blood flow so that’s allowing the glycine and allowing the prolene to get to where it needs to go to rebuild the outer surface of a muscle and the connective tissue that supports the muscle so it’s really a trifecta that allows our bodies to recover in a truly flexible and mobile way then and only then can the other proteins that we consume may it be whey proteins may be pea proteins meat whatever that’s when that comes in and does its job so I don’t want you to think that collagen is just something that’s heavily marketed because it’s popular right now it’s not the case it is popular and it is heavily marketed but I think it’s coming at the right time because now we’re understanding the importance of it and the role that it plays in a multitude of different things so as always if you have ideas for future videos or you want to learn more about how collagen works or how protein works in general just down in the comments section below and I’m happy to help you out I’ll see you in the next video
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Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer… Collagen plays a critical role in building new muscle and recovering from whatever workout it is that you’re doing. Whether you are hitting the gym because you’re trying to put on muscle or whether you’re going to the gym just because you’re trying to stay alive, you are still asking a lot of your body. You’re asking your muscles to build new fibers to grow, to actually accommodate the training that you’re doing. You’re asking all kinds of different things to happen with your connective tissue. That’s why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth, as well.
You see, far too often we look at protein in general. We just look at whey protein, pea protein, vegan protein, whatever. We just look at protein and we think that that’s all we need to recover from a workout. But the reality is that we have a lot more going on in our bodies than meets the eye.
All right, so let’s get into the science of what happens. First of all, we have to look at when you work out, you are always eliciting a little bit of a microtrauma to the body. What does that mean? It means that you’re breaking down muscle fibers to a certain extent. You’re asking the body to basically tear muscle fibers so they can regrow a little bit stronger. But a lot of people don’t realize that collagen plays a much bigger role in that than what we really think. We usually think that collagen just plays a role in our cartilage or our connective tissue and things like that. But if it wasn’t for the collagen, we could never actually build the muscle properly.
See, two things are happening when you’re breaking down muscle fibers. You’re having a regeneration of those muscle fibers, kind of a replication of cells, which I’ll talk about in a second, and then you actually have a production of scar tissue, connective scar tissue, that allows this to happen. If you’ve ever gotten a massage before, you know that they’re working through some scar tissue. A lot of times the masseuse will tell you, oh, you’ve got a lot of scar tissue buildup here, et cetera, et cetera. If you’re someone that works out or you’ve just been through a lot of stress where your muscles are tense, you develop scar tissue. And although it seems like a bad thing, it truly is just your body doing what it’s supposed to. It’s supposed to be trying to protect you, so it makes your muscles a little bit tougher, a little stronger, and sometimes they build up tough and strong in the wrong places and you end up with these bad knots, plain and simple.
But collagen is a huge co-factor in that process happening and what allows us to actually recover. There was a study that was published in Europe PMC that took a look at how the body uses collagen in recovery after an intense workout. What they did is they put subjects through an intense workout, and then for three weeks they measured their collagen synthesis levels. Not their collagen levels, but their actual synthesis levels, basically looking to find out how much of a demand there was for collagen.
What they found is in the first week, there was a huge demand for type III collagen symphysis. What this means is that type III collagen was there to actually stop the trauma, to help the healing process, to start the muscle on its road to recovery so that it could be healthy. Then, the rest of the time of that three week period, there was an increase in type I collagen synthesis.
References:
1) PMC, E. (n.d.). Localization of type I and III collagen and fibronectin production in injured gastrocnemius muscle. – Abstract – Europe PMC. Retrieved from
2) Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. (15, September). Retrieved from
3) Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. (28, October). Retrieved from
4)Collagen for An Active Lifestyle: Collagen Repairs Muscles | Further Food. (2018, March 6). Retrieved from
5)Inflammation. (n.d.). Retrieved from /
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Muscle Growth: Collagen vs. Other Proteins- Study Results | Thomas DeLauer
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Muscle Growth: Collagen VS. Other Proteins- Study Results | Thomas DeLauer… Does collagen protein help you build muscle in the same way that other proteins do? It’s a pretty common question, and something that a lot of people wonder. And the thing is, there are so many collagen supplements out there right now, it leads us to believe that that is the case, that collagen does help us build muscle in the same way that other proteins do. Well, collagen is still a protein, and of course it still has an effect on protein synthesis, but it works in an entirely different way. What I want to do is I want to talk to you about how collagen works within the body when it comes down to building muscle or maintaining muscle, and I want to reference a couple of studies, so that you fully have an understanding of what’s happening.
It’s not like all proteins are created equal, and it’s not like all instances of life are equal. You see, we have to look at the given situation. Collagen has been proven to be a very good protein when it comes down to protein synthesis for someone that’s on a low protein diet. Now, before you shut off this video thinking that you’re not on a low protein diet, let me honestly say that if you’re doing anything like a ketogenic or a low carb diet, you should be on somewhat of a low protein diet in the first place, simply because that’s how the ketogenic diet works.
Now, if you’re looking just for good old fashioned muscle building and you’re not on a keto diet, collagen still has some benefits, and I’ll get to that in a minute. But for now, let’s talk about what collagen truly is. See, collagen is the most abundant protein within the human body, making up over 30% of the overall protein in our bodies to begin with, and it’s made up predominantly within what’s called the extracellular matrix. This extracellular matrix is involved in every tissue in the body and helps support every single cell that’s in our body. So collagen has some powerful functions, no matter what, whether it’s for your hair, your skin and your nails, whether it’s for muscle building, whether it’s for connective tissue, you name it, it’s involved in one way or another.
But the question is whether collagen actually contributes to you building some more muscle if you’re working out. Well, the British Journal of Nutrition took a deep dive on this, and I thought it was pretty interesting. So what they did is they took a look at 53 individuals, these were older men that were suffering from what is called sarcopenia. Sarcopenia is just a simple age related atrophy of the muscles, where you get older and your muscles start to shrivel up and go away. So it’s a good viable accelerated example to look at to see whether collagen can actually stop this process.
So what they did is, over the course of a few weeks, they split these 53 men into two groups, one group had a collagen supplement and the other group had a placebo. What they found is that those that had taken the collagen supplement had a significant decrease in fat and a significant increase in fat-free mass, meaning an increase in overall muscle tissue. So, those are pretty powerful results right there.
References:
1)You Asked: Should I Eat Collagen Powder? (2017, November 22). Retrieved from
2)Why You Need Glycine, Hydroxyproline, and Proline in Your Collagen Supplement | Natural Force. (2018, March 23). Retrieved from
3)Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. (28, October). Retrieved from
4)5 Benefits of Collagen for Skin, Muscles, and Gut. (n.d.). Retrieved from
5)L-glycine. (n.d.). Retrieved from
6) Friese, C. (2016, May 6). 5 Ways Collagen Can Supercharge Your Workout. Retrieved from
7) Proline and hydroxyproline metabolism: implications for animal and human nutrition. (n.d.). Retrieved from
8) How Do Muscles Grow? (n.d.). Retrieved from %20folder/musclesgrowLK.html
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Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer
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this is gonna sound like crazy talk for a second but by texting and looking down at your phone all the time you are affecting your fat loss okay I know it sounds crazy but hear me out on this entire thing I’m talking today about text neck something that is really becoming a big issue right now and all has to do with the fact that we’re looking at our phones all the time we’re not going to change people looking at their phones it’s just part of society today so I figured why don’t I break down what exactly is happening when it comes down to text neck and what’s happening to your vertebrae what’s happening to your spine but also what is happening to your lungs because it’s pretty alarming so first off let’s take a look at the human head let’s take a look at what happens when the head is tilted first thing we have to take a look at human head on average weighs about 12 pounds it’s no little dainty thing it’s pretty darn heavy to begin with but the second that it starts being tilted to a specific degree is when we start having some issues when we have a 15 degree tilt of a human head it goes from 12 pounds to 27 pounds okay then when we have a 30% or a 30 degree tilt we end up having a 40-pound head but when we have a 60 degree tilt which is roughly what it is when you’re looking down at your phone that twelve pound head of ours ends up weighing 60 pounds so that’s like carrying a 60 pound dumbbell or a giant bag of rice just on your head all the time we don’t realize it because we’re constantly doing it but that’s putting a lot of stress on the body now even the National Library of Medicine found that on average most people today under 30 are spending 1400 hours per year looking down at their phones with that 60% tilt so we’re talking 60 pounds for 1400 hours a year now that’s definitely gonna cause a problem let’s talk about these different problems though first off obviously gonna have stress on the c-spine you’re putting all kinds of stress in the ligament you’re putting all kinds of stress on that portion of your spine that’s a no-brainer so everything in your neck and slightly into your up your back you’re gonna have those issues you probably are starting to feel them already but the big issue starts coming into the ligaments people don’t typically think about what’s happening with the ligaments they’re focused on the spine and they only think their discs in their vertebrae but the thing is is a lot of the problem ends up coming down to the ligaments if you were to take your finger and you were to bend it back and hold it like that for a minute you’d start to feel some pain in your ligaments right around here well imagine what’s happening on your neck say we’re in a position where we’re not always think about it simply because we’re preoccupied and we’re looking at her phones so you don’t feel that stretch in our ligaments but that’s the big thing okay then we have to look at what’s happening with the intervertebral disk that’s gonna be the issue where the disk is actually bulging out where we’re having an issue with the disk itself but the other thing we have to look at is the weakening of the shoulder blades you see what happens with your scapula when you’re constantly looking down is it’s taking the tension off of the shoulder blades so therefore your scapula and the muscles that retract the scapula are getting really weak so you didn’t realize that by looking down at your phone you’re putting all this pressure on your neck and you’re strengthening your neck muscles because they have no choice but you’re allowing the shoulder blades to become weak this is going to contribute to more that anterior tilt that we don’t want in the first place but also it’s going to literally weaken your back exercise that’s gonna make it so you’re not able to get as much effectiveness and remember the back is a big muscle so if we get good back workouts in and we can really train our back we can get a lot of metabolism boost so no sense in weakening that that’s one thing that I noticed I noticed that was starting to feel weaker and my shoulder blades I was starting to get more pain simply because my shoulders are rolling forward and those muscles weren’t having to do the job of retracting anymore okay but then we go back to the ligaments again so those stretched ligaments end up leading to a lot of different things when the ligaments that actually surround the spine are stretched that’s when we have an issue of deterioration that’s going to lead to arthritis so basically what happens with arthritis is the joint is going to actually freeze or it’s going to potentially fuse or it’s going to get brittle it’s going to get weak well imagine if the ligaments are loose if the ligaments are loose then the spine is going to actually freeze in that position so you’re running into a hunchback situation we’re gonna see a big instance of the younger generation now really dealing with hunchback issues when they’re in their 50s and 60s possibly even sooner then of course we have what are called the facet joints those are the little joints that are around the spine those are not necessarily what flex the spine but would allow the joint to move side to side as well and when we have deterioration of those facet joints that’s gonna make us feel stiff but that ultimately ends up doing is causing the muscles that surround that area to have to work extra hard when you have muscles that are constantly contracting to try to modify because the spine is weaker the spine is in a bad position that’s when we run into muscle tension issues you’re running into those knots and therefore you’re not able to do your exercises anymore it makes it a lot harder to even hold us squat bar on your back because your shoulders are rolling forward and the muscles are too tight but then there’s one other thing that’s known as creep and those of you that are in the medical community have probably heard of creep before or if you’re in a massage you probably have heard of creep – simply because they massage therapist talked about it a lot it’s when the muscles are compensating because the actual ligaments in the spine are working a little bit differently they’re working against what they’re supposed to be doing so you have this creep of different vertebral tissue but also muscle tissue that’s trying to really compensate everything that’s going on but here’s the big one that I talked about in the beginning a 30% reduction in our lung capacity what we’re not realizing is when we’re looking down we are tucking our chest in and it’s making it so that our lungs cannot get that full breath of air so if you actually think about taking a deep diaphragmatic breath and you already fully inhale you might actually find that it hurts and it’s not because your lungs are hurting this is a mistake that I personally made I started feeling this tension to my chest when I would breathe in deep and I was kind of freaking out thing and then I had some lung issue going on what ends up happening is you’re not able to have that eccentric contraction of the muscles in your ribcage that allow you to open up because they’re so constricted all the time therefore you’re not able to fully expand and really open your diaphragm the way that you should in order to get that breath therefore we have a 30% reduction in lung capacity which ultimately ends up leading to a 30% reduction in the oxygen that were able to get to our muscles when we’re exercising in an intense fashion so what are the fixes here’s a couple of things that you can do and these are things that I’ve made part of my routine whether I like it or not they’re a little bit uncomfortable but sometimes you have to do them the first one is gonna be a chin tuck this is all for building the right strength building the strength back behind the neck so that you can start pulling the spine back all you’re gonna do with the chin tuck is you’re gonna stand an upright position you’re gonna look straight ahead and take two fingers and put them on your chin and I want you to push back directly straight on to your face so like your actor are pushing your neck straight back you don’t want to tuck you don’t want to look back you want to look straight on and the whole idea of looking straight on like that is making it so that you’re retracting and pulling your head back you want to almost try to make it so that you have a double chin so you’re pulling straight back try to make a double chin and that’s gonna be really really effective at strengthening that area if you do that for sets of 15 for about four or five different sets you’re be in really good shape just do that daily and then we have shoulder pinches this is something that people don’t think about when it comes down to text neck either remember how I said your shoulder blades are getting weaker the muscles that retract your shoulder blades are getting weaker all you have to do with these is literally retract your shoulder blades pinch and hold for one to two seconds and relax just roll them back pinch and hold for one to two seconds and let them back you know do that for it again sets of 15 doing three to four sets that’s all you need to do in a given day it’s pretty straightforward okay then we need to start encouraging the opposite range the kind of exercises that you can do here you’re gonna do things like foam rolling you want to roll out your upper back whenever possible whenever you have tension it makes it really hard to retract especially when your shoulder blades are weak or the muscles that retract your shoulder blades are weak so then you’re locked into this position but if you loosen them up you’re able to get to a position where you can actually roll back and you’re not constantly fighting it use a lacrosse ball put a lacrosse ball up on the wall and roll it out so almost doing a form of self massage you’re rolling out the shoulder blades as much as you can rolling out where the trapezius inserts near the rhomboids underneath the rhomboids okay then you want to loosen your pectorals people don’t think about that when it comes down to text neck either but it’s a contributing factor if you’re looking down and your shoulder blades are weak everything’s rolling forward you have this anterior roll here and that’s shortening your PEC major and especially shortening your PEC minor so what you need to do there is again use that lacrosse ball and roll that area out so I know that this is really random compared to the type of topics that I usually do but I figured since it has that correlation with lung capacity and your ability to actually get oxygen that it’s something that you would like and as always if you have any questions on the topic make sure you hit me in the comment section below but if you have ideas for future corrective exercise videos and things that you can use to help get you through the day and get you through some of these weird little things that come into play just with daily life make sure you let me know as always keep it locked in here on my channel and I’ll see you in the next video
This Post Was All About Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer.
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Text Neck:
Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer…The human head weighs about 12lbs, but as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds. 64% of American adults use smartphones and smartphone users – according to research from the National Library of Medicine spend an average of up to 4 hours per day hunched over, reading emails, sending texts, etc. – equates to about 1,400 hours per year that people are putting stress on their spines (1)
Posture:
Text neck places a great deal of stress on the entire posterior aspect of the C-spine. The anterior aspect of the spine is compressed, adding pressure on the intervertebral disc – this increased pressure inside the disc can lead to pain and/or damage to the annular wall. The “hunched” posture puts the scapulae (shoulder blades) in a position that places the scapulae stabilizing muscles on a prolonged stretch and eventually weakens them (2)
Arhritis:
With weakened, stretched out and loose ligaments, the vertebrae move more than normal, putting more pressure on the discs between the vertebrae. Sometimes they move out of normal position. This is called subluxation. This process leads to degeneration of the discs as well as degeneration where the different vertebrae meet, called the facet joint. Text neck with this forward head posture accelerates the aging and degeneration of the intervertebral joints, resulting in degenerative joint disease of the cervical spine. (3)
“Creep”:
When spinal tissues are exposed to continued compression or stress, they deform and go through a transformation that can become permanent. This process is called “creep” – a medical condition that results from the elongation of the ligaments that hold our bones together due to long-term tension upon them: This can be caused by various types of bad posture, including the forward head posture involved in text neck – if this goes on for too long, the ligaments will stretch to the point of no return.
In our neck, we have seven vertebrae that are held together by ligaments. Text neck causes these ligaments to get too loose, to the point where they can no longer hold these seven vertebrae together. The bones shift and can pinch other nearby structures causing some of the symptoms of text neck. Since the ligaments aren’t able to hold the bones together, the muscles will try to this job (3)
Additional:
Research has shown that it can reduce lung capacity by as much as 30% and sitting in a slumped position restricts your lungs’ ability to expand, impairing your lung capacity. Inhaling less oxygen means your heart needs to pump harder to distribute more oxygen-carrying blood through your body (1,4)
Solutions: Simple Alterations-
Adjust your monitor, desk and chair height so that your head is in a neutral position with your monitor at eye-level. Take frequent breaks from position to give your posture a rest.
Exercises:
Chin Tucks- Chin tucks strengthen the neck muscles and help you pull your head back into alignment.
Shoulder Blade Pinches- Shoulder blade pinches help to strengthen the muscles of the upper back, which tend to get lengthened and weakened when slouched.
Foam Roll- Foam rolling (can also be referred to as a cervical roll) releases tension through your mid – to upper back (5,6)
References:
1) ‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine. Retrieved from
2) Text Neck Leading to Chronic Pain. (2013, April 11). Retrieved from
3) Text Neck – Caring Medical. (n.d.). Retrieved from
4) Text Neck: Is Smartphone Use Causing Your Neck Pain? (2015, March 24). Retrieved from
5) How to Fix Text Neck and Improve Your Posture. (2015, June 3). Retrieved from
6) Williams, L. (2016, November 4). Texting Screws Up Your Neck. Here Are the Exercises to Fix It. Retrieved from k
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Low Calorie Keto Snack Recipe: Buffalo Cauliflower Bites- Thomas DeLauer
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This Post Was All About Low Calorie Keto Snack Recipe: Buffalo Cauliflower Bites- Thomas DeLauer.
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Low Calorie Keto Snack: Buffalo Cauliflower Bites
Cauliflower
Multiple observational studies have found associations between higher consumption of cruciferous vegetables and lower risk of certain types of cancer.
It is believed that these benefits may be due to DIM and 13C.
Diindolylmethane (DIM)
DIM is found in members of the Brassica family, including cauliflower, brussel sprouts, kale, and broccoli.
DIM plays a role in hormone regulation, in particular estrogen.
DIM prevents drastic changes in estrogen levels, keeping the body balanced.
It can prevent the conversion of testosterone into estrogen through inhibition of the aromatase enzyme and can convert more potent forms of estrogen into less potent forms, reducing the overall effects of estrogen.
DIM has also been found to have a number of anti-cancer effects
When we eat cruciferous veggies, a compound called glucobrassicin breaks down to I3C
13C has been found to modulate biotransformation enzymes involved in the elimination and metabolism of carcinogens, toxins, steroid hormones and drugs.
Similar to DIM, preclinical studies have found that 13C exhibits antiestrogenic activities that may reduce the risk of certain hormone-dependent cancers.
Cayenne Pepper
Buffalo sauce contains cayenne pepper, which has been used in Native American medicine and food for over 9,000 years.
Capsaicin is the substance in cayenne pepper that is responsible for the spice, and it is known to help reduce pain.
In traditional medicines cayenne pepper has been used to help those suffering from digestive problems, arthritis pain, muscle pain, lack of appetite, and circulatory problems.
Pain Relief
Capsaicin reduces substance P amounts, a chemical that signals pain from your body to your brain.
Less substance P leads to fewer pain signals and thus less perceived pain.
Capsaicin is often recommended for pain associated with rheumatoid and osteoarthritis, surgery, nerve damage, nerve pain, and lower back pain.
Weight Loss
While more studies are needed, some studies have found that cayenne supplements may help people feel full by suppressing appetite. This may help with weight loss.
Celery
Inflammation
Celery contains a chemical apigenin. A study on mice found that apigenin reduced the expression of some pro-inflammatory proteins.
Blood Pressure
While evidence in human studies is lacking, studies have found that celery seeds help to lower blood pressure in rats.
The researchers believe that the antihypertensive properties may be attributed to the actions of n-butylphthalide (NBP) and may be helpful in treating chronically elevated blood pressure.
Cancer
Both apigenin and another compound known as luteolin found in celery may have anti-cancer properties.
In one study the researchers believe that luteolin may make cancer cells more susceptible to chemicals used in cancer treatments.
Other benefits may include the stimulation of neurogenesis and a reduction of LDL, or bad cholesterol, in blood.
Avocado Oil
The health benefits of avocado oil are largely thanks to its healthy fat and antioxidant content
Healthy Fats
About 70% of avocado oil is made up of oleic acid, a heart-healthy monounsaturated omega-9 fatty acid.
In studies on animals, it was found that avocado oil may reduce LDL cholesterol, blood triglycerides, and lower blood pressure. It may also help to increase HDL, the good cholesterol.
Antioxidants
Avocado oil contains lutein, a carotenoid that is known to have benefits for eye health.
Consuming lutein may help to reduce the risk of macular degeneration and cataracts.
Increases Nutrient Absorption
When you consume veggies, it is important to also consume fats.
Some nutrients are fat-soluble, meaning that we need fat in order to absorb these vitamins.
References:
1. Diindolylmethane (DIM)
2. Indole-3-Carbinol
3. Cayenne
4. Celery: Health Benefits and Dietary Tips
5. Vegetable oil, avocado
6. Oleic acid content is responsible for the reduction in blood pressure induced by olive oil
7. What is unrefined, extra virgin cold-pressed avocado oil
How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer
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all right we know that protein synthesis is complex but do we know that it’s a lot more than just consuming carbs and consuming protein in order to get a muscle to be stable or grow okay in this video I want to break down Omega threes I want to give you the science and some of the truly legit studies that are showing that Omega 3s are playing a huge role in our ability to build muscle and our ability to actually establish protein synthesis but before I go any further I want to make sure that you turn on notifications for my videos so you know whenever I go live or an you know whenever I post a video but also if you haven’t already please hit that subscribe button for three to five videos per week all right so today I’m talking about how Omega 3 directly affects protein synthesis omega-3s as you well know are healthy for the body they’re great for the brain they’re great for inflammation becasue pentanoic acid and Doukas a hexanoic acid are two of the most profound things that can be in our bodies when it comes down to modulating inflammation but a lot of the studies that have been done on omega-3s we really only been focusing on inflammation up until recently you see a lot of these preliminary studies that are starting to look at more muscle wasting things are finding really positive results they’re finding that just the addition of omega-3s alone can help spare muscle tissue when it comes down to muscle wasting diseases so what this is done is it’s prompted researchers to start taking a deeper dive they’re saying wait a minute if just omega-3s alone can help keep muscle from wasting then what can omega-3s plus the proper nutritional protocols do for someone that’s actually trying to build muscle or get in better shape or get more muscle density so a lot of the more recent studies have started to look at omega 3s in conjunction with hyperinsulinemia and also hyper amino acid emia what that means is higher amounts of carbohydrates in conjunction with Omega 3s and higher amounts of amino acids with Omega threes because we all know that in order to build muscle we do need to have higher amounts of amino acids amino acids are the building blocks of protein we can’t just expect Omega threes to magically build muscle but we can expect them to activate certain pathways that allow the protein in the carbohydrates to build muscle a lot better and this is done through what’s called the mTOR pathway now mTOR is something pretty unique I’m not going to go into exquisite detail on mTOR in this video but basically all it does is it activates the anabolic pathway for a muscle cell don’t be by the word anabolic all that means is if a muscle cell is in a position to grow and in a position to become adapted to more actual strength conditioning and things like that so mTOR is good and when we find out that Omega 3 activates mTOR a lot better that means it activates the ability to actually build muscle better but in order to truly back this up with some science I want to link out to a study that I thought was extremely interesting now mind you it’s a pretty small study but it’s still so profound that I think it’s worth mentioning so some the University of Washington in st. Louis and what this study looked at was nine participants these nine participants were relatively sedentary males and what they did is they gave them four grams of epa and DHA daily for eight weeks and they wanted to do some muscle biopsies and a couple other tests to see what happened to their muscle density and their actual protein synthesis well it came as no surprise that at the end of the eight weeks when you had Omega threes in the equation without hyper amino acid emia there wasn’t a whole lot of change there’s no change in muscle but when they implemented Omega threes in conjunction with hyper amino acid emia adding protein into the mix there was a huge increase in protein synthesis and when I say huge increase I mean a fifty percent increase in the pathways that trigger protein synthesis so we’re talking a huge dramatic improvement in how the body utilizes protein properly to build muscle so it really truly is not as simple as just eating your proteins your carbs and all that it comes down to making sure that you have the amino acids that activate the right pathways and studies are legitimately showing that so add Omega threes in along with your proteins whenever you can now let’s talk about another thing that directly has to do with muscle recovery as well and that’s literally recovery itself you see we know that Omega threes reduce inflammation in the body which we know can help recovery there was actually a study that was published in the clinical Journal of Sports Medicine in 2009 that took a look at delayed onset muscle soreness and the utilization of Omega threes now this study took three groups okay they took a control group they took a placebo group and then they took the actual experimental group in which they gave them one point eight grams of Omega 3s daily and what they did is they susceptance to a certain kind of exercise they put them on a leg extension machine a leg extension machine is where you sit down and you extend your legs up and let them come down well if you focus on the east centric contraction on a leg extension machine you can get yourself pretty sore so what they did is they had these participants go on a really slow negative contraction to try to instill some soreness in the muscle and then of course they documented how sore they were and how fast they were covered well it came as no surprise that the control in the placebo group reported a moderate amount of pain after 24 hours but those that consumed the EPA in the DHA the omega-3s had a significant reduction in perceived pain and had significant improvement in recovery over those that did not take the omega-3s so in short the idea with this video is to put it out there to the world that it’s not as simple as what the supplement companies are saying it’s not as simple as what the fitness industry is saying you don’t just consume whey protein and consume carbohydrates you need to have a nice well-balanced body and you need to make sure you’re getting in your adequate fats and your taking care of inflammation so that mTOR can be activated and so that the delayed onset muscle soreness doesn’t keep you out of the gym and keep you out from exercising all right so as always keep it locked in here in my channel and make sure that you comment the future video ideas that you have that we can keep on it I’ll see you soon
This Post Was All About How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer.
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How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer… Preliminary studies on burned rats and tumor-bearing mice have found that omega-3 fatty acid supplementation, with or without amino acid supplementation, helps to maintain whole-body protein net balance, whole-body protein synthesis, and muscle mass. Studies in older adults have demonstrated that omega-3 supplementation significantly increased muscle protein synthesis rate during hyperinsulinemia-hyperaminoacidemia. This increase is likely due to the greater activation of the mTOR-p70s6k signalling pathway.
Another study found that increased omega-3 fatty acid intake reduced the loss of total body and limb fat-free masses in certain patients undergoing oesophageal cancer surgery. The mechanisms of action are not yet fully understood, but may have something to do with the anti-inflammatory properties of omega-3 fatty acids as burns, aging, and cancer are all associated with inflammation.
Case Study: In 2012, researchers at Washington University in St Louis, Missouri set out to understand how EPA and DHA affect muscle growth. 9 healthy participants age 25-45 who led a sedentary lifestyle supplemented with 4 grams of DHA+EPA daily for an 8-week period. Before and after the 8 weeks of supplementation, multiple measurements were taken.
Muscle biopsies, Hyperinsulinemic-hyperaminoacidemic clamp, where insulin and amino acids, respectively, are pumped into the bloodstream. Molecular, enzymatic, and cellular markers were analyzed…
Findings: Omega-3 fatty acid did not affect protein synthesis without the addition of insulin and amino acids. This makes sense as there must be sufficient amino acids available to make more muscle. Additionally, insulin is an anabolic hormone. It queues the body to slow protein degradation and increase muscle growth. In the high amino acid and insulin environment, the higher omega-3 fatty acid levels enhanced mechanisms of muscle growth. With increased omega-3 fatty acids following supplementation, it was found that the muscle protein fractional synthesis rate increased. This means that the muscles had more protein synthesis than breakdown compared to before supplementation. The pathways which regulates protein synthesis was found to be 50% more active in the presence of higher omega-3 fatty acid levels.
Protein: DNA ratio and protein muscle concentration was higher after supplementation
Case Study: In a 2009 study published in the Clinical Journal of Sports Medicine, it was found that omega-3 fatty acid supplementation helped to relieve DOMS symptoms. 27 untrained men were recruited to participate in the randomized, double-blinded study. There were three groups: placebo, control and experimental (1.8 grams/day omega-3 fatty acids) The exercise used was eccentric exercise in knee extensors, and knee range of motion (ROM), perceived pain, and thigh circumference were measured before, immediately after, 24 hours after, and 48 hours after an eccentric exercise. The researchers found that omega-3 supplementation reduced perceived pain and range of motion 48 hours after exercise, however there was no difference before, immediately after, or 24 hours after exercise. These findings demonstrate that omega-3 supplementation may help to relieve DOMS post exercise.
References:
1. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young middle aged men and women
2. Dietary supplementation with a specific combination of high protein, leucine, and fish oil improves muscle function and daily activity in tumour-bearing cachectic mice
3. Effect of intravenous omega-5 and omega-3 fat emulsions on nitrogen retention and protein kinetics in burned rats
4. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial
5. Enteral nutrition enriched with eicosapentaenoic acid (EPA) preserves lean body mass following esophageal cancer surgery: results of a double-blinded randomized controlled trial
6. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men
5
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https://ketocourse.com/wp-content/uploads/2019/08/40049/how-omega-3-helps-build-muscle-increase-protein-synthesis-thomas-delauer.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2017-12-02 01:00:012017-12-02 01:00:01How Omega 3 Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer
Social Media’s Impact on Health: The Psychology of Self Esteem- Thomas DeLauer
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whether we’d like to admit it or not social media is affecting our lives in a good way in a bad way in an ugly way either way it’s changing how we go through life it’s changing the warp speed in which we look at things it’s changing how we perceive things it’s changing how we perceive ourselves it’s changing how we look at ourselves in the mirror here’s the thing there are a lot of studies out there they’re starting to look at how social media is influencing our perception of life in general but there was one behavioral scientist named Clarissa Silva that recently did a study that took a look at people as a whole and how they’re responding to social media well what she found is that 60% of people found that their self-esteem was negatively affected by social media 50% of people claimed that they had relationship struggles as a result of social media and then 80% of people claimed that they were much easier to be deceived now because of social media basically the polished reality that’s out there basically makes it so that they can really get tricked and people are aware of it so what I want to talk about in this video is really the ways that social media is influencing your life and what we need to be cognizant of and the first one that I want to talk about is flat-out validation okay we’re always going to be socially comparing ourselves to others we’re human okay that’s just the way it goes you walk down the street you may not internalize it but you look at that person walking on the other side of the street and you’re judging them you’re casting judgment and it’s okay casting negative judgment is not necessarily a bad thing it’s a survival mechanism when we’re going through life if we don’t have sort of the urge to be negative right out the gate it doesn’t make sense from a survival standpoint we’re always prepared for the worst so it’s okay to be judging people it’s just how you act on that judgment and how you really internalize it it’s okay to have that superficial level of is this person good or bad but when it starts happening on social media when you start really validating yourself or judging yourself based on what other people are doing it makes it very difficult you see normally when we go through life you see people you meet people and you compare yourself to others and it’s happening at a casual speed that our bodies can handle okay maybe you see someone that looks better than you or you think looks better than you you have time to process that you think about it you stir on it maybe you develop some emotion on it maybe it frustrates you maybe it doesn’t but then it happens on social media where people are gloating they’re putting their ABS in your face they’re putting their biceps in your face they’re putting their fake breasts in your face it’s all there but what’s happening is it’s happening so fast that we’re never able to process it and internalize it in a way to make it positive we just see it more constantly bombarded by the inbound and one thing that I always learn early in my business career was that you want to control the outbound and never be overwhelmed by the inbound ever so if you’re in a sales position or you’re in a business position for any reason you don’t want to necessarily be overwhelmed with uncontrollable inbound okay but what you do want to do is be able to control your out bounce that you know exactly what you’re in control of so I guess what I’m trying to say is we constantly have this polished reality that’s forced in our faces that’s throwing off the social proof of our life now we don’t have something that’s truly transparent we don’t have something that’s truly there for us to judge ourselves on that’s just one part of the equation now let’s start talking about the extension of our lives through likes okay through digital likes we now have this tangible way to seek validation now I know I’m preaching to the choir when I say this because it’s something that everyone has experienced you post something on Facebook you post something on YouTube Instagram and you’re immediately waiting for that validation you’re waiting to see how people respond to it because you’re gonna seek validation from that it’s that instant gratification that we’re starting to really drive for okay we’re really starting to strive for constant validation of what we do in life and that’s okay but here’s the problem it’s really hard to separate how you look at digital life versus how you look at real life so instances of depression are extremely high now because we’re looking for this instant gratification that we would ordinarily get on facebook or ordinarily get on Instagram you post a picture of yourself shirtless tour you post a picture of a dinner that you cooked and suddenly you’re flooded with positive emotion or Navy any negative emotion it doesn’t really matter but either way you’re flooded with a response then you go to real life and you cook something or you go to real life and you smile at somebody and the response is so much smaller than it was on social media by contrast your brain doesn’t really know how to compute your dopamine levels are getting burnt out you’re actually burning out your senses social media so you’re desensitized in the real world now I’m not saying that that’s necessarily a bad thing our world was going into a digital age and you need to keep up with the times but at the same time we have to look at it from a physiological perspective if you’re constantly seeking an instant gratification that’s coming from likes then you’re gonna constantly be seeking that instant gratification in real life and it’s never gonna move fast enough to satisfy you now you may be wondering thomas is a fitness guy what does this have to do with anything well it translates directly in how you look at your body you look at yourself in the mirror and you’re expecting that instant gratification again because your brain the neural synapses the neuroplasticity everything that’s going on in your brain is computing and telling you that you should have a result like that and it’s not that way life takes time good things take time all good things that happen in life take legitimate time so when you look in the mirror and you don’t like what you see initially you’re not getting those likes on your own self-image so your validation is totally skewed now last but not least I do want to touch on just the polished reality of social media the fact that we are becoming much more easy to deceive that’s a big one so our internal guard is going away our BS meter so to speak our ability to tell if people are truly doing good or truly doing bad is actually going away because we are so immune to it we’re so used to people putting out a false impression of what their life is and this total polished reality but they live in a mansion and drive a Lamborghini and their life is perfect and photoshopping their images that we don’t trust people anymore because we just expect that we just expect life to be fake and believe it or not that’s gonna translate into how you look at your life you’re gonna start looking at your life as fake neuroplasticity is a real thing how you condition your mind day in and day out is going to reflect how you live today so if you’re spending the bulk of your time on social media in the bulk of your time doing that guess what that’s how your brain is having comes framed so I want you to focus on a couple of things I want you to a focus on not finding that validation through social media that’s a simple one but B I want you to live a real life then I’m saying this as someone that’s a social media celebrity or whatever the heck you call it that talks to a lot of people and I’m someone that lives on social media a lot but I can also tell you that you should turn off this video and you should get outside and you should try to live a real life as much as you possibly can to make sure that you have that balance now I still want you to come back and watch my videos from time to time but I want to make sure that you understand that it’s all about balance and making sure that you don’t get too one-sided in this or at least being cognizant of everything that’s going on as always make sure you keep it locked in here on my channel and if you have any ideas for future videos make sure you put them in the comments section below and that way I can make sure that I get to them make sure I put out the good content I’ll see you soon
This Post Was All About Social Media’s Impact on Health: The Psychology of Self Esteem- Thomas DeLauer.
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Social Media’s Impact on Health: The Psychology of Self Esteem- Thomas DeLauer…
Study: Conducted by a behavioral psychologist, Clarissa Silva, for The Huffington Post- An in-depth interview with men and women, ranging from ages 28-73, that are active social media users, and found that:
60% of people using social media reported that it has impacted their self-esteem in a negative way, 50% reported social media having negative effects on their relationships, and 80% reported that is easier to be deceived by others through their sharing on social media.
Social Comparison Theory- Humans are social creatures by nature and as social creatures, comparison to others is inevitable – People use social comparisons to validate their own lives, sometimes unknowingly. The social comparison theory describes how people self-evaluate themselves based on social comparisons to others and encompasses the idea that individuals have a drive to gain accurate self-evaluations about themselves through the comparison of others. With the emergence of so many different types of social media, platforms for social comparison are increasing. Instead of just being able to compare oneself to a person standing in the same room, there are now many social media outlets to exacerbate comparisons with millions of people.
Creating Perfect Illusions: The Paradox Effect- The paradox effect involves creating the illusion of having more social engagement, social capital and popularity, but masking one’s true persona with social media. In other words, we are creating an illusion of a life that isn’t real through our online profiles. The person you portray on social media and the true you, can create a double consciousness – Your “self” on social media is constantly seeking more validation through electronic likes, not life. Social media users forget to take into account that a lot of what they are seeing is carefully orchestrated, fake – It’s not real life. Everyone, friends, family, and our “selves” tend to only post the best versions of ourselves and our lives.
The post you see is most likely the best out of a shoot of 100 – people create perfect illusions of themselves online because they seek attention and want to be viewed positively. No one’s true, unaltered life is ever accurately represented on social media.
“Likes”-Social media becomes an extension of our identity – That makes our posts, pictures, and activities like virtual possessions or pieces of ourselves. We make perfect photos, increase our popularity, have the nicest profile, and get the most views and likes. This makes us feel anxiety over how many likes we get after we post a picture – When we post something that doesn’t get a lot of likes, we can feel rejected, which causes our self-worth to take a hit.
Getting more “likes” than someone else will cause positive feelings of self-worth, while getting fewer “likes” will cause negative feelings of self-worth. A “like” occurs when – and is a way for – an individual to communicate their approval – like an easier visual of approval.
Interruption of Life- The good, healthy things about life, like hanging out with friends and family, learning something new in school, watching your kids in a play, or seeing something beautiful in nature, are often interrupted by our social media lives. We are not fully engaged in the healthy activities of life because we want to document them to make us look interesting on social media and we become detached from reality.
References:
1) Social Media’s Impact On Self-Esteem | HuffPost. (n.d.). Retrieved from
2) “Likes” for Self-Love? The Effects of Social Media on Self-Perception Retrieved from
3) To like, or not to like: how social media affects self-esteem | The Sundial. (n.d.). Retrieved from
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Keto Pizza Recipe: Perfectly Balanced & Macro Based- Thomas DeLauer
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hey don’t worry there’s no sardines on this keto pizza but there are macadamia nuts all right let’s get to the science I’ve got a ketogenic pizza recipe and you’re probably thinking this is gonna be some generic kind of pizza recipe where Thomas is just gonna take a cauliflower crust and he’s gonna throw random toppings on it but you guys know me and if you’ve seen my videos you know I’m all about the science so I have made up this pizza to be the perfect ratio of healthy fats and low amounts of protein so you actually get the right kind of ketogenic ratios that you should be having and every single one of these ingredients has an anti-inflammatory component to it and is also going to help out the ketogenic lifestyle in a tremendous way now those of you that know me and follow me know that I just had a baby boy I’m super excited but it also means that time is becoming a precious commodity so I figured okay this is something that I’ve already made twice since I’ve had the kid about two weeks ago and I figured I’m gonna share it with you because it’s a quick easy thing that you can make at home we’re making cauliflower crust pizza but we’re using specific ingredients to make it the perfect scientifically proven ketogenic pizza now I can go ahead and I can make this with regular cauliflower crust that I make from scratch and I’ve done it before I’ve done it on the home and family show but honestly it takes a while in this video it ended up being 30 or 40 minutes long so I’m gonna use cauliflower crust pizza okay now I’m gonna give them a big shoutout because they did donate the pizza crust for this and they are super awesome so it comes like this where it’s already a free created cauliflower crust pizza so I’ve already got the crust so what I’ve done is I’ve already put that in the oven and that’s all squared away in cooking because that has to start out being cooked before I can start putting the ingredients on it so I’m gonna go ahead I’m gonna grab that and then I’m gonna get to the actual ingredients and lay out the science of each ingredient now before I go any further with this I’m gonna go ahead and I’m gonna make sure that this is preheated to 375 okay so that’s getting warmed up and in the meantime I’m gonna go ahead and lay that crust out right there now let’s get to some science so I’ve got the cauliflower crust laid out now here’s the reason why I prefer using cauliflower crust over using an almond flour crest cauliflower contains D&O low methane okay indole-3-carbinol and dn Dolan methane are very very powerful anti aroma toast so basically what that means is it stops the conversion testosterone into estrogen we have this enzyme in our body known as the aromatase enzyme and it’s the Java that aromatize enzyme to take that free-flowing testosterone in our bodies and turn it into estrogen which causes us to hold a lot of water causes us to feel bloated and quite frankly makes us feel Moody whether you’re a man or a woman so cauliflower definitely powerful anti estrogenic food so that’s why we’re using it there but then the next thing that I’m gonna go ahead and add on here I’m not using marinara sauce I’m actually going to use pesto and the reason that I’m using pesto is simple it contains good old-fashioned pine nuts so the thing about pine nuts is they contain something known as pine Olynyk acid Pinal Inuk acid is very intriguing in the fact that it produces what’s known as CCK also known as cholecystokinin cholecystokinin is a satiety hormone it’s released in our digestive tract whenever were satiated similar to gralen in fact a study that was published in the Federation in the American societies of Experimental Biology actually found that those that consumed about 3 grams of pine olynyk acid ended up consuming on average 37 percent less calories than those that did not so very very very potent appetite suppressant this isn’t just one of those five favorite foods or five top foods things those good old pine nuts really have a really powerful result in terms of reducing your appetite okay so then after that I’ve just got some regular old-fashioned almond cheese nothing crazy here I’m just using almond cheese because I don’t want the dairy I don’t want the excess dairy there’s no need to have it you know sprinkle that on there super simple Trader Joe’s has an awesome almond cheese only has about 1 or 2 grams and net carbs so super super simple there ok now we get on to the goat cheese why am I using goat cheese I know I just said I’m not using dairy it all comes down to something known as BC m7 if you’ve ever researched casein or you’ve researched lactose before you know that those are the two different components of dairy that can affect people well when it comes down to goat cheese goat cheese uses a to casein proteins ok there’s a 1 and there’s a 2 a 2 is the old variation of casein protein the casein protein that doesn’t have a lot of negative effects on people a 1 is the newer casein protein that’s in all the modern cow milks and everything like that and then occurred through a genetic mutation that occurred a couple of thousand years ago so the whole world of cow dairy had changed a couple thousand years ago and now we’re getting to a point where there’s so many additional hormones and so many additional things in Cal Milk it’s really really bad so when we have goat milk we only have the a to case it and we don’t have the a1 casein so it’s a lot cleaner on the body it comes down to the amino peptide chain so you have 209 amino acid chain when it comes down to dairy ok well especially when it comes down to goat cheese and when you’re looking at the casein protein blend you have 209 aminos that link up to make that case in protein ok it’s only one messed up amino that throws off the whole thing number 67 in that chain of 209 is something known as histidine histidine is a very very weak chain it’s a weak amino so it makes it so that when it hits the body and the body starts to break it down it turns it into basically this nightmare of B cm7 which is no PID so it makes us very sick it’s extremely oxidatively stressful causes a lot of damage to the body that’s where all the stress from dairy comes into play so now I’m talking about a ketogenic diet I’m a huge fan of keeping dairy as limited as possible and going with goat cheese whenever possible so all I’m gonna do with this is just throw a few chunks here goat cheese you don’t have to do anything crazy it actually tastes better in bigger chunks anyway I’m gonna go ahead and I’m gonna add some basil as well you can use fresh basil or you can just use dried up basil like this has some really powerful anti-inflammatory components to it as well plus it adds a nice little flavor all right now you’re gonna think I’m really crazy when I give you this one have you ever tried putting macadamia nuts or any other nut on a pizza before if you haven’t you need to try it especially once you put it in the oven and you toast them for a little bit makes all the difference in the world so these macadamia nuts contain a particular Omega known as Omega 7 also known as palmitoleic acid this palmitoleic acid does something interesting in the body in fact it actually helps activate other fat-burning mechanisms within the body so you know I’m always talking about omega-3 fatty acids and their importance well Oh Meg iseven allowed the body to utilize those omega-3s a lot better there’s actually a study that was done by the Cleveland Clinic that found by simply introducing palmitoleic acid into the diet after the course of 30 days ended up reducing c-reactive protein levels by 44% you might be wondering what that means but c-reactive protein is the main indicator of inflammation in the body so not only now do we have a ketogenic friendly at Pizza we’ve got one that’s gonna be extremely powerful when it comes down to reducing c-reactive protein levels and thereby modulating inflammation a little bit so we’re in really good shape with this lastly this is totally up to you you can add a little bit of chicken to the pizza okay here’s the thing ketogenic diets are supposed to be three to one or four to one fats to protein you do not need to be having loads of protein I know so many guys that make a ketogenic Pizza that end up adding meats upon meats upon meats well guess what you’re probably gonna kick yourself out of ketosis so I’m a huge fan of just putting a tiny tiny bit of organic free-range chicken and I mean a small amount you probably only need a couple ounces at the very most for the entire pizza because remember we’re trying to keep the ratio right right now this pizza is almost exactly a three to one ratio simply by default and I’m gonna give you the ingredients in the description you’ll have all the layouts of the exact formula of what I used here okay now all I have to do slide this bad boy back on the tray put her back in the oven I’m gonna let that cook for about seven to eight minutes just until the cheese melts remember the crust is already cooked so I’m gonna let that cook for a minute I’ll be right back when it’s all done and I’ll share the finished product [Music] and after about seven or eight minutes in the oven at 375 you are in shape now don’t worry if the crust comes out looking a tiny bit burnt that’s actually pretty normal it’s just the fact the cauliflower crust is getting a little bit crispy even though it looks like it’s a little bit dark it’s not burnt that’s just it getting completely toasted I’m gonna let that cool for just a couple of minutes and once that’s cool we’ll serve it on up [Music] so we’re all served up now everything is good to go I hope that you enjoy this crazy keto pizza that is totally unconventional and unlike any other keto pizza that’s out on YouTube remember get your dental methane on to fight that estrogen from the cauliflower crust pizza and the big THANK YOU to Calif lower crust pizza cup here in California make sure you check them out and remember we’ve also got the palmitoleic acid coming from the macadamia nuts we’ve got the a – Cates and protein coming from the goat cheese then of course we have the penile Enoch acid coming from the pine nuts that’s going to help you in a lot of ways when it comes down to appetite suppression and you are good to go you have got your perfect keto friendly pizza I will see you in the next video [Music]
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Keto Pizza Recipe: Perfectly Balanced & Macro Based- Thomas DeLauer… I’ve got a ketogenic pizza recipe, and you’re probably thinking this is going to be some generic kind of pizza recipe where Thomas is just going to take a cauliflower crust and he’s going to throw random toppings on it, but you guys know me and if you’ve seen my videos, you know I’m all about the science. So I have made up this pizza to be the perfect ratio of healthy fats and low amounts of protein so you actually get the right kind of ketogenic ratios that you should be having and every single one of these ingredients has an anti-inflammatory component to it and is also going to help out the ketogenic lifestyle in a tremendous way.
Now those of you that know me and follow me know that I just had a baby boy. I’m super excited but it also means that time is becoming a precious commodity so I figured, “Okay, this is something that I’ve already made twice since I’ve had the kid about two weeks ago,” and I figured I’m going to share it with you because it’s a quick, easy thing that you can make at home. We’re making cauliflower crust pizza but we’re using specific ingredients to make it the perfect, scientifically proven ketogenic pizza. Now I can go ahead and I can make this with regular cauliflower crust that I made from scratch and I’ve done it before and I’ve done it on the Home & Family Show but honestly, it takes a while and this video would end up being 30 or 40 minutes long so I’m going to use Califlour Crust Pizza. Okay, now I’m going to give them a big shout-out because they did donate the pizza crust for this and they are super awesome, so it comes like this where it’s already a free, created cauliflower crust pizza, so I’ve already got the crust.
Now before I go any further with this, I’m going to go ahead and I’m going to make sure that this is preheated to 375. That’s getting warmed up and in the meantime, I’m going to go ahead and lay that crust out right there. Now let’s get to some science. So I’ve got the cauliflower crust laid out. Now here’s the reason why I prefer using cauliflower crust over using an almond flour crust. Cauliflower contains diindolylmethane. Indole 3 carbinol and diindolylmethane are very, very powerful anti-aromatase. So basically what that means is it stops the conversion of testosterone into estrogen. We have this enzyme in our body known as the aromatase enzyme, and it’s the job of that aromatase enzyme to take that free-flowing testosterone in our bodies and turn it into estrogen which causes us to hold a lot of water, causes us to feel bloated, and quite frankly, makes us feel moody, whether you’re a man or a woman. Cauliflower is definitely a powerful anti-estrogenic food, so that’s why we’re using it here.
Within the next thing that I’m going to go ahead and add on here, I’m not using marinara sauce, I’m actually going to use pesto. Now the reason that I’m using pesto is simple. It contains good old fashioned pine nuts. The thing about pine nuts is they contain something known as pinolenic acid. Pinolenic acid is very intriguing in the fact that it produces what’s known as CCK, also known as cholecystokinin. Cholecystokinin is a satiety hormone. It’s released in our digestive tract whenever we’re satiated, similar to ghrelin. In fact, a study that was published in the Federation of the American Societies of Experimental Biology actually found that those that consumed about three grams of pinolenic acid ended up consuming on average 37% less calories than those that did not, so a very, very, very potent appetite suppressant. This isn’t just one of those five favorite foods or five top foods things. Those good old pine nuts really have a really powerful result in terms of reducing your appetite.
Then after that, I’ve just got some regular old-fashioned almond cheese. Nothing crazy here, I’m just using almond cheese because I don’t want the dairy. I don’t want the excess dairy, there’s no need to have it. Sprinkle that on there, super simple. Trader Joe’s has an awesome almond cheese. Only has about one or two grams of net carbs so super, super simple there. Okay, now we get on to the goat cheese. Why am I using goat cheese? I know I just said I’m not using dairy. It all comes down to something known as BCM7. If you’ve ever researched casein or you’ve researched lactose before, you know that those are the two different components of dairy that can affect people. When it comes down to goat cheese, goat cheese uses A2 casein proteins, okay? There’s A1 and there’s A2. A2 is the old variation of casein protein.
Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer
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alright let’s talk about constipation we need to have a serious talk in all honesty this is kind of a serious topic when it comes down to constipation because nobody ever talks about it and how it relates to ketosis I see a lot of comments a lot of emails come in but there’s not a lot of public facing content surrounding the world of what is happening to your digestion when you’re in ketosis and the simple fact there’s actually three things that you can start paying attention to that are going to make a big difference when it comes down to the ketogenic diet how your body digests and if you’re constipated or not constipated and it break down these three things but they’re not what they seem like on the surface okay the first one we’re talking about fiber the second one we’re gonna be talking about dehydration the third one we talking about minerals seems like very basic stuff right well when I dive into the science of it you’re gonna see that it’s actually somewhat the opposite of what you might think so let’s start with fiber because it’s the one that we all think is really related when it comes down to constipation and whether things are moving or not so we have to remember when people are going to ketosis most of the time they’re just by default subbing out their veggies and putting in a lot more fats and unfortunately putting in a lot more meats I’m gonna reiterate here that the true ketogenic diet does not contain a lot of meat does not contain a lot of protein it should be like ten to fifteen percent protein so by and large that’s off kilter anyway but let’s not talk about that in this video I’m just saying that most of the time people are subbing out their veggies for meats and fats so we look at the breakdown of fibers and how they’re digested in the body and then we get a little bit of a clearer picture you see we have soluble fiber and we have an insoluble fiber soluble fiber is the kind of fiber that’s in stuff like oatmeal and what soluble fiber is is a fiber that draws in water so when you’re going to the bathroom and your stool is soft it’s because you have a good amount of soluble fiber it’s and drawing water into the stool it’s making it easier to move the digestive system and it’s making it easier for the body to process that waste the problem is when we’re in ketosis it’s very difficult for us to get good amounts of soluble fiber a soluble fiber we’re usually getting from starches and since we’re avoiding starches we run into an issue now there is another kind of fiber it’s called insoluble fiber so insoluble fiber is still fiber that’s still going to help get things moving but it doesn’t retain water it’s just bulk it just adds volume to the waste basically it’s the job of the insoluble fiber to push everything through whereas the soluble fiber is actually there to make everything softer and easier to move so you dirt doing the math you look at ketosis you look at all the veggies we’re eating we’re eating tons of asparagus we’re eating tons of veggies that have a lot of insoluble fiber but we don’t have the soluble fiber so what ends up happening well we actually create ourselves a blockage with the insoluble fiber so how do we start getting more soluble fiber into the mix well there’s a couple of different things that you can do but one of the things that I like to do the most is get more avocado in the diet now simply put avocado contains a lot of soluble and insoluble fiber in fact in my opinion it’s probably one of the perfectly balanced ketogenic foods it does have a couple of carbs in it but you’re getting the fats you’re also getting the insoluble fiber and you’re getting the soluble fiber that you need so that’s the simple trick that you can use there but if you understand that you’re really just not getting enough at the right kind of fiber it makes a little bit easier now I could also say you may want to tone down some of the extra fibrous veggies that you’re taking in because believe it or not too much fiber can cause a problem as well especially when it’s combined with a lot of fats okay now when we look at the digestive piece we also have to look at probiotics and prebiotics okay probiotics are something that you add to the mix later on to add bacteria into your gut prebiotics are fertilizer for your existing gut bacteria in fact there was a study that was published in the Journal of Clinical Nutrition that took a look at combining prebiotics and probiotics the prebiotic that they used in this case was a fructooligosaccharides and they combined it with a probiotic and what they found is that a prebiotic and a probiotic combined elicited a much more powerful effect when it came down to frequency of bowel movements and ease of bowel movements compared to just adding a prebiotic or just adding a probiotic so what I ultimately mean by this is by combining prebiotic foods and probiotic foods you can really help yourself out a lot that means asparagus with sauerkraut or things like that you’re basically combining these foods or if you have to take a supplement take a supplement all right let’s move on to the next thing next one I want to talk about is dehydration now I’ve talked about in other videos when you’re in a ketogenic state your body is not holding on to a lot of water for every one gram of carbohydrate you consume you hold about 3.7 grams of water so when carbohydrates are not present do the math you’re really getting a lot of water that’s getting held on to so that affects your digestion but it’s not as simple as you think it’s not just about the fact you don’t have water so things don’t move through your body I mean that’s a very simple way of looking at it but when it comes down to ketosis we’re talking about bile we need bile to break down fats and guess what bile is 75% water so without that water what happens to bile it becomes more viscous it doesn’t move well okay it doesn’t move to your intestinal tract and your intestinal tract can actually dry out where it’s losing that motility so then things aren’t moving not to mention you’re not breaking down the fats very well so in addition to not being able to go to the bathroom you’re really not getting the most of the food that you’re eating either so dehydration plays a much bigger role now you can add more sodium to the mix to make sure that you hold on to a little bit more water that’ll make a big difference but there’s another part to to this that really comes into play there’s a second phase of digestion and absorption that happens in the colon a lot of people don’t realize that we still reabsorb some nutrients some minerals in some water even when it’s in the colon now what happens when you’re dehydrated is the body says wait a minute I’m gonna pull as much water from the colon as I possibly can to keep this body healthy what does that mean that means your colon dries out it means your bile dries out even more and you’ve just put yourself into this vicious circle where you’re chronically dehydrated and you don’t have enough bile to really break down all the fats that you’re consuming on a ketogenic diet so what the heck are you going to do well that’s where minerals come into play I’m gonna talk about this third thing because when you are in ketosis you are deficient in many minerals we need minerals okay it’s so important for so many different functions of our body enzymatic functions electrical functions all the things that make us tick including digestion so let’s take a look at potassium for one second okay potassium is gonna help a muscle contract it’s gonna help a muscle do its thing and we’re talking about the digestive system we’re talking about something called peristalsis this peristalsis is the actual contraction of the muscle tissue in our intestinal tract if potassium is not present where we’re depleted in it how the heck can actually move food through the digestive system okay and then we have magnesium that comes into play magnesium relaxes muscle tissue so we need magnesium in the intestinal tract to relax the muscle tissue and quite honestly if I can be blunt relax the rectum enough so that you can actually go to the bathroom if you don’t have minerals what the heck is gonna happen well not only are you dehydrated now you don’t have the minerals to electrically function your digestive system so the best way that you can fix both of these problems is by adding a quarter teaspoon of Himalayan salt to your gallon jug of water that you’re sipping on throughout the course of the day remain hydrated add a little bit of sodium so your body is making sure that it gets that in the picture and also don’t be afraid of stuff I’ve talked about this in so many videos salt is not the enemy when you’re in ketosis as long as it’s the right salt not unopposed sodium from things like iodized salt now I know that this video touched on a few different things and I hope that you got some good information from it but as always I want to make sure that you let me know if you like this content and what other videos you might want to see in the near future because I know I like to take out some of these subjects that people don’t usually talk about and break them down but sometimes there’s even obvious ones that I don’t know about so make sure you present them down below so that I can see them keep it locked in and I’ll see you in the next video [Music]
This Post Was All About Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer.
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Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer…
Fibrous Veggies/Fermented Foods: Not consuming enough fibrous vegetables and fermented foods is a problem that many have when switching to ketosis – consume more fatty meats and less vegetables, specifically non-starchy veggies with lots of fiber.
Fibrous Veggies: There are two types of fiber, soluble and insoluble, that can be used to treat and prevent constipation – Both types of fiber are essential for keeping your intestinal system running smoothly. Soluble fiber allows more water to remain in your stool, making waste softer, larger, and thus, easier to pass through your intestines; insoluble fiber adds bulk to your fecal material, which speeds up its passage through your gut and prevents that constipated feeling (1,2)
Prebiotics & Probiotics: Probiotics act as a barrier against harmful bacteria by coating the GI tract so that they compete directly with pathogens for space and nutrients. Space is important for bacteria, because before they can colonize and multiply they need to attach themselves to the gut wall lining. By taking a probiotic supplement, you’re making sure that the bad bacteria in your gut don’t grow to harmful levels, and by doing that you’ll reduce the chance of suffering from constipation (3)
Study: A study published in the journal Clinical Nutrition found that taking the prebiotic FOS (fructooligosaccharides) with a multistrain probiotic formula containing Lactobacillus and Bifidobacterium strains increased the frequency of bowel movements, and improved stool consistency and constipation intensity in chronically constipated women when compared to those women taking a placebo (5)
Hydration: Lack of hydration can be a problem while in ketosis as the lack of carbs means you’ll retain less water – water keeps the food you eat moving along through your intestines and keeps your intestines smooth and flexible. Stools lose a great amount of bulk. This results to slower passage of stools down the colon, and therefore constipation (6)
Minerals….
Potassium: As you are holding onto less water when in ketosis, you’re excreting more minerals as well, specifically potassium. Potassium is needed in your colon walls to insure that peristaltic action occurs. Without potassium, colon walls are weak and unable to respond and contract properly when fecal matter needs to be move.
Magnesium: Magnesium plays a key role in muscle function, which is why it’s helpful for individuals who suffer from constipation. Your GI tract is one long muscle that must be healthy in order to produce consistent bowel movements – magnesium can help to relax intestinal muscles, allowing bowel movements to pass without issue. Magnesium is also known to attract water, so if you suffer from constipation attracting extra water to your digestive system can help loosen and free up stools. Because magnesium does attract water, it’s essential to drink plenty of water when taking magnesium for constipation – magnesium can lead to dehydration if you fail to drink an adequate amount of water with your supplement.
References:
1) How Fiber Helps Ease Constipation. (2011, December 9). Retrieved from
2) Does Fiber Relieve or Cause Constipation? A Critical Look. (2016, September 15). Retrieved from
3) How Probiotics Can Help With Constipation. (n.d.). Retrieved from
4) Probiotics + Prebiotics = Constipation Relief. (n.d.). Retrieved from
5) Rodríguez-Cabezas ME , et al. (n.d.). The combination of fructooligosaccharides and resistant starch shows prebiotic additive effects in rats. – PubMed – NCBI. Retrieved from
6) Water: A Fluid Way to Manage Constipation. (n.d.). Retrieved from
7) How to Use Magnesium Citrate for Constipation. (2016, April 7). Retrieved from
8) Dehydration and Constipation. (n.d.). Retrieved from /
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Dietary Fats: Healthy Fat vs. Bad Fat- Thomas DeLauer
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all right it’s time for some fad education and I don’t mean pH 80 I mean f 80 I want to give you the straight facts on the monounsaturated the polyunsaturated the trans fats the omegas and everything that you need to know about the basic education of fats as always if you haven’t already please make sure you hit that Bell button to turn on notifications that way you’re gonna know whenever I go live you’re gonna know whenever I do coaching broadcast but you’re also gonna know whenever I put out a new video which is three or four times per week and if you haven’t already please hit that subscribe button as well all right you all let’s talk first about the different kinds of unsaturated fats and in this video I want to make sure that you stick with me through the end because I’m going to debunk some of the stuff about saturated fats and then give you the cold hard facts about trans fats as well but before we get to that I hope to help you understand what exactly a monounsaturated and polyunsaturated fat is so a monounsaturated fat has one unsaturated carbon bond okay to put this in perspective when you look at a saturated fat one that is completely solid like an animal fat or coconut oil that doesn’t have any unsaturated bonds so a monounsaturated fat means that it has one bond that is not saturated therefore meaning it’s almost a saturated fat so what does this mean when it comes down to our body what means it has a lot of the same protective benefits of saturated fats but without the potential negative implications now I want to help you understand exactly what a monounsaturated fat is we’re talking about things like avocados or avocado oil we’re talking about things like olives and olive oil we’re talking about nuts and various and nut oils like almond oil and stuff like that okay these are fats that are really really powerful for you and it comes down to two very specific things we’re talking about Omega 9 s and Omega 7s now what Omega nines are also known as is alayich acid now let me tell you what these really do in your body for one they’re gonna help you reduce blood pressure quite dramatically they work on these things called the adrenal centers these adrenal scepters communicate to your blood vessels to dilate and constrict to help you regulate your blood pressure now when you have Omega 9s in the equation that communication pathway works a lot better so before you start looking at ways to potentially reduce sodium intake you may want to increase your intake of Omega nines as that’s going to have a much more profound effect as far as your system is concerned in terms of communicating the right message then additionally Omega 9s do some really powerful antioxidant things too cells you see on ourselves we have these membranes these are the outside of the cells and they’re usually act as filters and normally you have omega-3s and omega-6s that kind of sit on the outside and act as filters and repel different things but in the case of omega 9 s omega 9s come in and they can actually take the place of omega-3s and omega-6s and stand as a better guard you see omega-3s and omega-6s are polyunsaturated what that means is that they have more seats at the table to become toxic it’s much easier for a polyunsaturated like an omega-3 as healthy as they are to become toxic and damage a cell just like fish oil goes rancid a lot easier then an Omega 9 so no Megan I can come in and be very very strong very very stable and protect the cell a lot better so that’s a good reason just for oxidative stress sake to make sure that you’re getting your omega 9s in and cooking with that avocado oil whenever you can okay now let’s talk about Omega sevens for a second Omega 7s you may have heard as palmitoleic acid you’re gonna find palmitoleic acid in a lot of different foods and if you look on the label a lot of times you’ll see it as palmitoleic not just Omega 7s palmitoleic main job is to reduce inflammation in the body okay but it also has some side benefits of also increasing insulin sensitivity which is great for carbohydrate metabolism but I want to focus on the inflammation side here you see when you consume omega 7s your body is basically using omega 7 as a shield to be able to help Omega 3 be a little bit more protected so he can do its job so Omega 7s directly impact Omega threes ability to work better higher Omega 7 plus higher levels of Omega 3 evil enhanced effectiveness of the Omega 3s now there was a study that was done by the Cleveland Clinic up in Ohio that took a look at test subjects now these subjects were moderately overweight men who had higher levels of inflammation while they split them into two groups one group was a placebo and the other group consumed 220 milligrams of Omega 7s daily well at the end of 30 days they found that the group that consumed the Omega sevens had a 44% reduction in C reactive protein levels which therefore is their inflammatory levels in the body so inflammation went down quite markedly so that gives you the explanation on monounsaturated and how they’re protective and how they have a powerful antioxidant effect let’s explain polyunsaturated for a second so remember how I mentioned polyunsaturated stable well it’s true and what I mean by that is they can run into some problems okay they can oxidize easy they can go rancid in the body they can go bad in the body they can go bad outside the body they’re very very delicate but they’re also very important which is why you need to be consuming them frequently you don’t want to just load up in omega-3s and then walk away but we also have to remember that omega sixes are considered a polyunsaturated as well and omega sixes are very very dangerous and very very bad to be consuming a lot of omega threes contain a couple different things Echo’s a Penta no ik acid EPA and Doukas a hexanoic acid also known as DHA both of these are very powerful and anti-inflammatory they also contain something known as alpha linoleic acid ala is also really good for the body problem is it requires a level of metabolism that typical EPA and DHA don’t so getting your omegas from an algae source or from a true fish oil source is significantly significantly better than getting it from a flax or Chia sorts because the body has to go through the extra step of conversion now what can omega-3s do for you well they’re going to take the place of omega sixes which means your body’s gonna operate a lot more fluidly you see Omega threes increase the utilization of numbers one and three prostaglandins helping reduce inflammation they’re pro anti-inflammatory they really do help that process so now let’s talk about omega sixes omega sixes we’re led to believe are the healthy ones we’re led to believe that canola oil that vegetable oil that all these things are healthy but the problem is that they’re not they’re high omega-6 omega-3 and omega-6 are very similar Omega threes are anti-inflammatory omega sixes stimulate number two prostaglandins which cause inflammation problem is they’re sneaky because they look alike so a mega 6s will occupy that seat and trigger inflammation in the body when Omega threes really should be there so it all comes down to how much omega-3 versus how much omega-6 you consume if you consume omega-3 then more seats are occupied by omega-3 if you consume more omega-6 then more omega-6 seats are being occupied so that’s really what we want to be paying attention to now when it comes down to just overall general health both of them are needed for a certain amount of things in the body but we definitely want to be focusing mostly on omega-3s okay now let’s talk about saturated fats for a second because I feel like people group saturated fats altogether they takes trans fats they take regular saturated fats they take plant saturated fats and animal saturated fats and they all together the simple fact of the matter is no they’re all different especially when it comes down to saturated and trans-fats so a saturated fat means that there are no unsaturated carbon bonds every single carbon bond is saturated with a hydrogen molecule that means it’s a very very stable fat best to cook with saturated fats whether you drain the fat or not okay no saturated fat is not bad we need it from myelin sheath production which is going to be what’s protecting our nerves we need it for brain development we need it for the immune system we flat out need it whether you’re getting in from coconut oil palm oil or from an animal source it’s definitely important but let’s talk real quick about trans fats because trans fats are a whole different ball game so remember saturated fats how all of the carbon bonds are completely covered well trans fats are basically taking a monounsaturated or polyunsaturated like we already talked about and artificially making it a saturated fat by adding hydrogen into the mix that’s why it’s called the hydrogenation these trans fats take a really long time to break down they’re gonna cause you to store a lot more body fat they’re gonna increase your triglycerides because they pretty much are straight to regular IDEs and they take 51 days to break down in the body which is not natural your body doesn’t know how to break them down so by doing that we’re again signaling the wrong prostaglandins they actually block prostaglandins 1 & 3 when you block prostaglandins 1 & 3 you’re blocking inflammation from ever occurring in the first place and again they’re promoting prostaglandin number 2 so more pro-inflammatory we definitely just don’t want these in the equation I’m gonna wrap this video up with a quick study that takes a look at saturated fats and I want to make sure that I end on a positive notes that you know that saturated fats are not necessarily the enemy there was a meta-analysis study that took 21 different studies 348 thousand participants and they found that there was absolutely zero difference between those that consume a high saturated fat diet versus those that consumed a high polyunsaturated monounsaturated fat diet showing that it truly doesn’t make too much of a difference when it comes down to stroke or cardiovascular risk what kind of fats you’re consuming I think the bigger question is what’s your lifestyle like what’s the quantity like and how much sugar are you taking into the equation as well so as always keep it locked in here in my channel if you have an ready please make sure you hit that subscribe button and comment below and let me know what kind of videos you want to see in the near future I’ll see you soon
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Monounsaturated Fats: Oleic Acid – Omega 9- These Protect Cell Membranes from Free Radicals. Oleic acid replaces other omega fatty acids in cell membranes. Since oleic acid is less susceptible to oxidation damage than omega-6 and omega-3 fatty acids, replacing these fatty acids with oleic acid protects your cell membranes from free radicals and other oxidative stressors (1)
Palmitoleic Acid – Omega 7- These Reduce Insulin Resistance. Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity – enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin (2)
Reduce Inflammation- Study from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7. Subjects were randomly assigned to receive either an omega-7 supplement providing 220 mg palmitoleic acid or a placebo – capsules were taken once daily, with a meal, and blood testing was done at the beginning of the study and again after 30 days. At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group. Omega-7-supplemented subjects also had 15% reductions in triglyceride levels (3)
Polyunsaturated Fats: Omega 3 & 6- Omega 3’s- Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression. Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function. EPA and DHA support cellular membranes and keep them flexible – maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity. Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy (4)
Omega 6’s: The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA) Like EPA, ARA is used to produce eicosanoids – however, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation – modern Western diet contains far more omega-6 fatty acids than necessary (4)
Trans Fats: Trans fats block the production of Type 1 and 3 prostaglandins (PGs), which are derived from the omega 6 and omega 3 fats, respectfully. Type 1 and 3 PGs help you fight inflammation and benefit your hormonal and nervous system (5)
Saturated Fats: Studies in favor of saturated fats- A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat (6) A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (7)
References:
1) Oleic Acid Health Benefits: MooScience. (n.d.). Retrieved from
2) Omega-7 Protects and Metabolic Syndrome – page 1 | Life Extension. (n.d.). Retrieved from
3) Omega-7 An Overlooked Fatty Acid – Life Extension. (n.d.). Retrieved from
4) Omega-3-6-9 Fatty Acids: A Complete Overview. (2017, January 15). Retrieved from
5) Hydrogenated Fat Dangers | Understand Trans Fats Dangers. (n.d.). Retrieved from
6) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation … – PubMed – NCBI. (n.d.). Retrieved from
7) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from r
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