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I have to eat 86,000 calories of cheese today simply because I need to get four thousand I use of vitamin D in okay we’ve been led to believe that dairy is like the best source of vitamin D and quite frankly that’s neither here nor there but I wanted to be able to lay that out right at the beginning because vitamin D is so critical we can’t end up being misled with where we should get it what I want to talk about in this video is six extremely unconventional things that nobody talks about the vitamin D does within your body and we’re talking big needle movers okay we’re not talking like little tiny things that are changing your life we’re talking huge impact on your life but so much of the focus is just on bone health simply because we’re trying to move this dairy agenda that we forget about all this other stuff alright so we’re gonna break it all down and we’ve got new videos coming out all the time okay almost every single day at 7:30 a.m. Pacific time so please hit that red 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D is actually a hormone that has very powerful processes within the body in fact a study that was published in 2011 in nutrition research found that 42% of Americans are deficient in vitamin D and then another study in 2009 from J AMA found that 77% of Americans at least have insufficient amounts of vitamin D now again this is without even looking at the big picture of all this other stuff that it does so we’re gonna go ahead and go line by line with what I think are the most unusual things that vitamin D does within your body okay number one telomere length first and foremost telomeres are simply this when your cells age your telomeres shorten I want you to think of it like a shoelace that has a little plastic cap on it and if that plastic cap wears shorter and shorter and shorter eventually you end up having a frayed shoelace well this happens at the cellular level and the telomeres are like the shoelace caps right so the shoelace caps wear with age now what’s interesting is vitamin D actually restores telomere length the American Journal of Clinical Nutrition published a study that found that vitamin D improved the telomere length specifically of leukocytes so we’re talking about the immune system now this could just be a simple example it could do this in all kinds of different cells but in leukocytes it was pretty interesting now if you are a science nerd you will know what this means but basically it improved the telomere length by a hundred and seven base pairs what does that mean in layman’s terms what that means is that it increased that telomere life by about five years okay so just by having adequate amounts of vitamin D in the system we’ve been able to improve the life of that telomere that protects the DNA of a cell like five years why don’t they tell us this stuff I don’t understand why they’re just pushing this bone health thing when it’s such a small portion of what vitamin D does alright now let’s go ahead and let’s move into number two which is a huge one and I don’t know anyone that isn’t concerned with this your weight vitamin D has a huge impact on your weight there’s a study that was published in diabetes Journal in 2016 and it found that we have a high amount of what are called vitamin D receptors in our paraventricular nucleus portion of our brain ok now this portion of our brain directly regulates how we handle glucose okay so if we have high blood sugar a lot of times it’s the paramedic you learn ooh Cleo’s portion of the brain that isn’t processing it really well well it turns out because we have a high amount of vitamin D receptors in that portion of the brain when vitamin D levels are up we process sugar better we process our blood sugar better therefore we have much less in the way of appetite so studies have shown again including this particular study that rodents that were even given vitamin D ended up losing weight dramatically simply because their appetite was suppressed now it’s easy to measure this in a rodent but it’s been done in humans as well I’ve got some other studies when we start talking about other things too but point is is that there’s a direct correlation with how it affects our blood sugar and therefore how much we eat and therefore our weight next one we got to talk about is insulin sensitivity in my opinion being someone that has researched the world of low carb diets for so many years insulin sensitivity and insulin resistance are the two things that probably affect your weight and your overall health the most okay so there were some studies that took a look at how vitamin D affected our actual insulin sensitivity and this is where your minds about to get belong so this study was published in the journal Clinical diabetes also in 2016 took a look at 152 patients okay with these hundred fifty-two patients they divided them into groups and one group ended up getting a hundred thousand I use a vitamin D over the course of two weeks it sounds like a bunch but when you actually break it down it’s not a whole whole lot okay now then they had another group go as a control setting here’s what they found out okay when they took a look at these patients who were obese by the way they found that at the beginning they had about 82% being insulin resistance so of the group that started the study they had 82 percent of those people being insulin resistant the group that took vitamin D they found that that number shrunk down to 18% so in essence 82% of the people started with insulin resistance if they took the vitamin D that number went down to 18% of people so insulin resistance went way way way way way down meaning the cells were now able to utilize blood sugar better and things were simply working now another thing to add is that the group that took vitamin D also lost four times as much weight I think that’s important to mention too right alright now we have to talk about mood no one wants to talk about the mood because it’s just too ambiguous it’s too neuroscience is just too complicated well there’s a study those published in the International Journal of Preventive Medicine that took a look at 51 women who are suffering from anxiety and depression and I put them on just a small amount of vitamin D in this case they took 3,500 and I use of vitamin D just for four months and they found after four months there was a tremendous reduction in anxiety symptoms and depression symptoms with some people even claiming that they had no symptoms whatsoever that’s four months of vitamin D okay now how this is working at a hormonal level we don’t really know all we do know is we have multiple vitamin D receptors within different portions of our brain and it very well could be helping out of course that glucose tolerance which we play in affect insulin sensitivity which could play in effect but it could having a direct effect on the brain as well okay then we have the gut health side of things now it’s important for me to note I shouldn’t stretch anything here okay the world of gut health is big we don’t know a whole lot of what’s going on there there’s so many different moving pieces but the early science is starting to show that vitamin D plays a pretty important role and we see this link simply because inflammatory bowel diseases things like ulcerative colitis things like that symptoms improve with those conditions in people that have gut dysbiosis so they have microbiome dysbiosis issues with their gut microbiome they improve when they give these particular patients vitamin D proving that somewhere along the lines were having some effect on the gut microbiome so somewhere along the lines things are getting fixed we just don’t know how or why it could be the fact that we’re binding to different receptors and it’s killing off certain bacteria we don’t really know but if you have a gut issue and you’re trying to regulate your gut microbiome it certainly isn’t going to hurt to take vitamin D okay now the big one okay this is the one that I honestly think everyone needs to hear about because it is everything this is about your genes and inflammation in the immune system and I say genes I mean G en es but it also is going to affect your genes as in your je ans all right because inflammation can make you gain weight so let’s go ahead and talk about this for a second vitamin D plays a big role in modulating inflammation okay it modulates what’s called tumor necrosis factor one alpha and interleukin one and interleukin 6 modulates a bunch okay but there’s some specific studies that we have to look at that really make some sense of all this see it’s the Journal of immunology which is a pretty big Journal that found all this stuff out about vitamin D and I’m gonna break it down into layman’s terms what’s going on here cuz it’s pretty complicated when you start looking at DNA and just our genetics okay basically what happens is vitamin D comes on in and it binds to its vitamin D receptor alright then that vitamin D receptor migrates into the cell into the nucleus of a cell and actually hits what is called the response element within the DNA okay and this triggers the DNA to sort of unravel okay to go through a deacetylase process okay deacetylation what happens is our DNA is our blueprint right so you know that our DNA is sort of what programs us to be built a certain way so literally it’s like a blueprint and it’s rolled up into a tube really really tight those lines of DNA when you see a picture of DNA right it’s rolled up into a blueprint tube and it’s really hard to undo that tube to be able to view the blueprint so it needs to get acted upon by something in this particular case in the case of leukocytes in the case of the immune system vitamin D activates that and it makes it so that the blueprint unwinds and when the blueprint unwinds that is gene expression so now the body has the blueprint to create more of the proper immune cells so we just boosted our immune system and reduced inflammation tremendously like tremendously simply by adding vitamin D into the mix okay this is tremendous this is like a huge huge movement you don’t you don’t always see it because the immune system and genetics are so crazy but what’s wild is that we have another process that occurs when you’re in ketosis that actually compounds us in a positive way okay it’s called histone deacetylase okay and we need to break down that DNA so that it can actually be read it turns out the ketones do that too so being in ketosis in conjunction with vitamin D couldn’t just be one of those powerful ways to boost your immune system pretty wild stuff now let’s cut to the chase really quick how much vitamin D do you actually need and where should you get it okay because I want to be able to give you the science but also give you the practical stuff okay the point is you’re not going to show that your low vitamin D unless you’re less than 20 nanograms per deciliter on a blood test so if you go to the doctor you’re probably not I’m gonna register low vitamin D unless you’re really low quite frankly we should be between 40 nano grams per deciliter and 60 nano grams per deciliter between 40 and 60 you should get yourself somewhere in there now studies show that you can go warm but I think that’s a sweet spot okay so there’s a simple formula to identify how much vitamin D you should take or be consuming in order to get your levels up what you do is you take your baseline you got to identify your baseline so let’s say hypothetically my baseline after some blood work is 20 nanograms per deciliter I’m low I’m at 20 well what I want to do is I want to take what my target my goal vitamin D level in this case let’s say 40 to make it simple I’d say 40 is my goal so I take 40 and then I subtract my base line which is 20 so that leaves me with 20 40 minus 20 equals 20 okay I take that 20 and I divide it by five okay that leaves me with 4 then I lastly I multiply that number by one thousand four times one thousand is four thousand answer I should take four thousand I use per day to get my levels up to normal that way I don’t take too much I just totally went British that way I don’t take too much but I’m also taking enough to get the job done okay so just to recap that your goal subtract your base line divided by 5 multiplied by a thousand it’s really simple and the best sources to get them are gonna be from fatty fish okay gonna be from things like sardines and things like that where you actually eat the bone – I know that sounds gross but otherwise just get fish in general ok fish is going to be one of the best sources of vitamin D mushrooms are good but mushrooms are vitamin D too and it needs to be converted into active form of d3 so it’s one step between you and really the ultimate goal vitamin D supplementation is okay just know that it’s a synthetic form and it’s not gonna be as good as the real thing but a hot tip is you want to make sure that you’re taking vitamin k2 mk7 with it well that’s gonna do is it’s going to allow the vitamin D to get shuttled where it needs to go so that way calcium actually goes where it needs to go and you don’t end up with calcification in the arteries and develop plaque so anyway you don’t have to go eat 86,000 calories worth of cheese you eat a little bit of fish or take proper supplementation and trust me the benefits are going to far outweigh any potential gross taste of eating some fish now in it as always make sure you keep it unlocked in here in my channel and I’ll see you in the next video
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Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
The first thing I just have to address, you probably know basically what vitamin D is, but we’ll touch on it for like 30 seconds. Vitamin D is just a hormone that’s created in the skin. Okay? It comes from sunlight and it gets converted into an active form, and then does all kinds of things within the body. We’ve been led to believe that it only has to do with bone health, but it does a heck of a lot more because vitamin D is actually a hormone that has very powerful processes within the body.
In fact, the study that was published in 2011 in Nutrition Research found that 42% of Americans are deficient in vitamin D, and then another study in 2009 from JAMA found that 77% of Americans at least have insufficient amounts of vitamin D. Now again, this is without even looking at the big picture of all this other stuff that it does, so we’re going to go ahead and go line by line with what I think are the most unusual things that vitamin D does within your body.
Forrest K. et al. Nutrition Research 2011 (
Okay? Number one, telomere length. First and foremost, telomeres are simply this. When your cells age, your telomeres shorten. I want you to think of it like a shoelace that has a little plastic cap on it, and if that plastic cap wears shorter and shorter and shorter, eventually you end up having a frayed shoelace. Well, this happens at the cellular level and the telomeres are like the shoe lace caps, right? The shoelace caps wear with age. Now, what’s interesting is vitamin D actually restores telomere length.
The American Journal of Clinical Nutrition published a study and found that in an analysis of 2160 women, found that higher levels of vitamin D were associated with longer telomeres in leukocytes (white blood cells). To quote from the paper, “The difference in leukocyte telomere length between the highest and lowest tertiles of vitamin D was 107 base pairs (P = 0.0009), which is equivalent to 5.0 y of telomeric aging.”
Richards J. et al. American Journal of Clinical Nutrition 2007 (
All right. Now let’s go ahead and let’s move into number two, which is a huge one and I don’t know anyone that isn’t concerned with this. Your weight. Vitamin D has a huge impact on your weight. There was a study that was published in Diabetes Journal in 2016 and it found that vitamin D receptor levels are high in the paraventricular nucleus (PVN) and arcuate nucleus (AN) of the hypothalamus. By acting on the PVN and AN, respectively, vitamin D can improve glucose tolerance and reduce appetite. The abstract also reads, “chronic central administration of 1,25D3 [0.26 micrograms per day for 28 days] dramatically decreased body weight by lowering food intake in obese rodents [n=7].”
Sisley S. et al. Diabetes 2016 (
Next one we’ve got to talk about is insulin sensitivity. In my opinion, being someone that has researched the world of low carb diets for so many years, insulin sensitivity and insulin resistance are the two things that probably affect your weight and your overall health the most. Okay. There were some studies that took a look at how vitamin D affected our actual insulin sensitivity, and this is where your mind’s about to get blown.
This study was published in the Journal of Clinical Diabetes also in 2016, took a look at 152 patients between the ages of 20 – 40 who were obese, had tried and failed conventional weight loss programs, and who were deficiency in vitamin D and put them on a program that included diet, exercise, and 100000IU vitamin D once every two weeks (this equates to 7000IU daily and is okay because vitamin D is fat soluble as so is stored in the body). The group treated with vitamin D also lost four times as much body weight as the control group
Hanafy A. et al. Clinical Diabetes 2018 (
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: