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Home , Mark Hyman (doctor), Metabolism

Discover Your WHY and Stick to It “He who has a WHY to live for can bear with almost any how.” Victor Frankl What is ?

When scientists talk about metabolism, they are referring to mitochondria. You have trillions of little factories called mitochondria that provide the fuel to run everything in your body. Mitochondria decides if you store or fat. They decide whether a or dies or turns into . They call the shots as to what happens to us on a daily basis. Effective mitochondria = a fast metabolism and calories burned efficiently Ineffective mitochondria = a slow metabolism and no calories burned Want a Strong Body and a Powerful Mind? It starts with your cells!

Weight loss resistance is an epidemic. It’s a cellular issue. The key is to fix the cell to get well.

Healthy mitochondria on the left

Unhealthy mitochondria on the right. Think Your Metabolism Could Use a Boost?

• Ongoing fatigue • Mood disorders like and depression • Struggling to lose • Frequently urinating • Cold body , frequently feeling cold • Excessive thirst and dry mouth • Thinning hair on your head • Trouble concentrating or brain fog • Cracked, dry skin • Allergies and hypersensitivities • Low libido and poor sexual health • Low energy levels • Irregular periods • Low motivation for physical activity • Slow-growing, brittle fingernails • Getting sick more often: when you have a • Premature aging sluggish metabolism, the body’s natural defense mechanisms and levels of immunity • Trouble sleeping through the night drop and you become more susceptible to • lurking , , fungi, parasites, and that surround us • Constipation and slow-moving bowels • Bloating after What Damages the Metabolism?

• Aging- From Ages 30-70 mitochondria efficiency decreases by 50%! This means that the average 70 year old is making half the cellular energy as the average 30 year old. 50% decline in your energy level is considered “normal.” Not good! • Environmental impact your mitochondria like , mercury (mercury fillings) and radiation, as well as hidden and can harm your energy system. • Your gut microbiome can even be a problem if unhealthy, inflammatory bugs outnumber the good bugs.

The biggest hit comes from When you eat a lot of and processed, inflammatory , including refined , or simply consume too much period, you overload your energy factories and damage production. ReTHINK Calories The most powerful tool you have to change your health is your fork. Food is not just calories. Food contains information that talks to your , turning them on or off & affecting their moment to moment. What Is A Calorie Anyway?

A calorie is a unit of energy in food.

There are three basic types of foods:

PROTEIN 4 calories per gram 9 calories per gram 4 calories per gram fat burning neutral fat making Purpose of Each Type of Calorie

PROTEIN: to replace FATS: to build body tissues. CARBOHYDRATES: Depending on the type of carbohydrates, and rebuild body The outer part of every single it will either cause you to make fat or burn fat. , muscle, cell wall is made from fat. Your • Carbs consisting of : refined grains, pancakes, ligament, collagen, brain, , nervous muffins, waffles, crackers, cereal, juice, hidden sugars in hair, nails, and some system (the covering around yogurt, and , will all trigger which will make hormones. If you the ) is made from fat. fat, so carbohydrates are converted into fat if they break consume too much Fats have the most calories down into sugar really fast. protein, you’ll but as far as hormones and • Carbs consisting of vegetables: the non-sweet/non- trigger the opposite insulin, it does not trigger the starchy vegetables have a lot of and fiber, and , INSULIN. fat making hormone. When low sugar, so they do NOT convert into fat. You need the That makes fat. you are eating more healthy and minerals within vegetables to provide the Excessive protein fats, it your body to nutrition which allow the fats and to can cause fat release your own fat. In other optimally. storage. words, fat doesn’t turn into fat The purpose of nutrition is to allow the raw material to be if it’s from healthy sources. Fat converted to body tissue, to allow that egg that you eat to is used as an energy source to be turned into your hair you need vitamins and minerals at satisfy hunger. the DNA level and that’s why we have these , to repair and rebuild body tissue Calorie Counting Model – No, No

If you’re basing your diet on a calorie counting model, you’ll tend to choose carbs (”I’ll just walk off that donut!”) and avoid fats because carbs are less in calories. However, the insulin (sugar) response from something such as a donut can last up to 2-4 days! A little bit of the wrong thing could nullify a lot of good things. Not All Calories Are Created Equal

Not all calories are created equal. A Twinkie has 150 calories but so do 22 almonds. It’s about the quality of the calories consumed. This is the KEY to optimizing mitochondria and metabolism. Before you buy, make, or eat something, first ask yourself, “How is this food going to make me feel if I eat it?”, rather than, “how is it going to taste?”. Eat Healthy Fats Toxic Fats

When selecting oils make sure that they are In a dark glass bottle, organic, first-pressed, cold-pressed, extra virgin, and unrefined.

Problem with plastics- leaching, plus being exposed to light-/heat in travel/warehouses oxidized fats

Terms to avoid are: expeller-pressed, refined, and extracted. The Benefits of Saturated Fats

• About 97% of the fat content in the human body is saturated. • Saturated fatty acids constitute at least 50% of the cell membranes. This is what gives our cells necessary stiffness and integrity. • They play a vital role in the health of our bones. For to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats need to be saturated. • They lower Lp(a), a substance in the that indicates proneness to disease. • They protect the from alcohol and other toxins, such as Tylenol. • They enhance the immune system. • Omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. • Saturated fat foods are good for the heart, which is why the fat around the heart muscle is highly saturated. The heart draws on this reserve of fat in times of stress. • Saturated fatty acids protect us against harmful in the digestive tract. Butter, Truly a Super Food!

1. Butter is real food that our ancestors have been eating for generations. 2. Butter doesn’t require any heavy processing at all. You could even make it in your own kitchen if you wanted. 3. Unlike margarine, which has only oxidized oils and other ingredients that you probably can’t pronounce, real butter, from grass-fed cows, has enough nutrients that it could be called a . Some ancient cultures actually revered butter as a sacred, -giving food. 4. The fatty acids in butter stimulate the release of , which allows absorption of vitamins, and eliminates toxins and old hormones from the body. 5. The fats in butter slow down the absorption of sugar into the blood stream. consumption should always be paired with a source of healthy fats, like butter, to improve blood sugar stability. 6. High in CLA- Conjugated Linoleic Acid- butter reduces fat, builds muscle, and keeps in check. 7. Butter has the X Factor, Activator X, to be exact! K2 works synergistically with calcium and to help move calcium into the proper areas in your body, such as your bones and teeth. New studies show increased consumption of K2 may reduce the risk of prostate cancer by 35%! Feedlot cows have virtually no K2 in their butter. Dairy from pasture-grazing cows is rich in K2 and other fat-soluble vitamins. Your Mitochondria’s Preferred Fuel – Healthy Fats! What About Cholesterol?

After waging a 30-year war against cholesterol, the government and the American Heart Association reversed their stance on this vital compound.

In 2015, the US Department of Health’s Dietary Guidelines Advisory Committee reversed its previous ruling on cholesterol, announcing that, “Cholesterol is NOT considered a of concern for overconsumption.” “This recommendation is brought forth because available evidence shows no relationship between the consumption of dietary cholesterol and cholesterol.”

US Department of Health’s Dietary Guidelines Advisory Committee 2015 Cholesterol-LDL HDL

The confusion comes in the labeling of LDL as “bad cholesterol” and HDL as “good cholesterol.” For example, not all LDL cholesterol is created equal: • The large, fluffy LDL particles are benign. • The small, dense LDL is correlated to heart disease

Sources of saturated fats (like butter, animal fats, and coconut ) change the dense LDL to fluffy LDL and raise HDL (good cholesterol). BOTH health protective factors!

Processed grains (like cereal) and vegetable oils, turn the fluffy LDL into dense LDL, increasing the risk of heart disease. Correct Cholesterol Testing-Prevention VS Reaction

It isn’t only the quantity of LDL circulating in your blood, it’s the quality. Vertical Auto Profile (VAP) Test This test will analyze your LDL cholesterol and determine if it is made up of predominantly the small, dangerous particles or the larger, more benign particles.

• Large, fluffy particles, which are not dangerous • OR small, dense particles (known as “LDL-pattern-B”) that are dangerous.They TRIPLE the likelihood of developing coronary plaque and suffering a heart attack If it turns out that your LDL cholesterol is mostly of the small, dense variety, you will want to address your cholesterol levels much more aggressively than if your LDL cholesterol is mostly the large, fluffy type. Reset Your Leptin What is Leptin?

• Leptin is known as the “satiety hormone” and is produced by your fat cells. • Leptin controls the functions of the in your brain, which impacts your: o o function o Adrenal function o Sympathetic nervous system

• If your leptin levels become elevated, by for example, your body systems will develop a resistance to this hormone= slow metabolism and stubborn weight! Thyroid and Leptin

When you eat too much of the wrong foods, i.e. junk food, processed food, and refined carbohydrates, leptin levels rise and your brain sends a signal to the rest of the body to decrease metabolic rate by reducing thyroid hormone production.

In other words leptin resistance slows down your thyroid gland. That means you don’t burn fat in your muscles because your is lowered. This process, called muscle leptin resistance, explains why some overweight people can’t burn fat with . In addition, most of these junk foods contain gluten. The protein in gluten resembles that of thyroid tissue. When gluten crosses the gut barrier, the immune system prepares for attack and the thyroid tissue gets caught in the battle. “I’m Eating Healthy, But I’m Not Losing Weight”

You could be consuming too much fructose. How Much Fructose Can I Eat Per Day?

Fruit Portion Grams of Fructose We can only absorb 1 lime 0.0 1 lemon 0.6 20 grams of fructose 1 c cranberries 0.7 1 date 2.6 1/8 cantaloupe 2.8 per day. That’s 4 ½ 1 c raspberries 3.0 1 kiwi 3.4 teaspoons or two 1 slice pineapple 4.0 1 grapefruit 4.3 apples. 1 tangerine 4.8 1 peach/nectarine 5.8 1 orange 6.1 Any more is harmful ½ papaya 6.3 1 banana 7.1 to the liver, causing 1 c blueberries 7.4 1 apple 9.5 fat deposits, obesity, 1 pear 11.8 ½ c raisins 12.3 and insulin 1 c grapes 12.4 ½ mango 16.2 1 c dry apricots 16.4 resistance. 1 c dry figs 23.0 Fructose Detox

Start your day with protein. Eat protein within 30 minutes of awakening, which reduces cravings from fructose and other sugars. Consume 1 lb. of vegetables per day. (two cups of vegetables at lunch and at dinner). Choose vegetables that contain less than 1 gram of fructose per 200 calorie serving: artichokes, sauerkraut, spinach, alfalfa sprouts, and peas. Forgo alcohol. Results of a Lowered Fructose Consumption

Restricting Fructose: • Improves both blood sugar balance and leptin levels (the satiety hormones that keep you from overeating). • Helps you lose fat • Normalizes your , energy levels, and cravings Testing

If you have long- standing difficulty with fat loss resistance, ask your doctor to measure your leptin level. An optimal level is between 4 and 6ng/mL. Above 10ng/mL is high. Rid of Toxins There’s Mold in My What?

Mycotoxins, better known as mold, is a direct mitochondrial . It keeps your battery from taking a charge and holding it for a long period of time. Mold MUST be detoxified by your liver. are so extremely poisonous, a tiny amount can incapacitate a part of the liver for days!

What Contains Mold?

Coffee: The toxins in are direct mitochondrial Bread Products: Check the ingredients. “Malted” means toxins. Bulletproof Coffee is mold-free and can be found moldy. Dough conditioners are moldy. Sourdough is at Whole Foods and Sprouts. worse (sometimes labeled -free). The system of wrapping baked goods in plastic keeps moisture trapped Grains: Crap that grain covers itself in is bad. Grain and starts the molding process. universally as its stored grows mold toxins. Mold toxins inhibit your batteries ability to turn the grain into energy. : The darker the brew, the more mold it contains. Enriched Pasta: The vitamins contain binding agents that Wine: White wine is least moldy have mold. Most liquors: Vodka, tequila, clear rum-least moldy. Boxed Cereals: The vitamins may contain binding agents Dried fruits: Raisins, dates, apricots, prunes, figs, etc. that have mold. Coffee How Can I Continue Drinking Coffee Without Ingesting Harmful Mycotoxins?

By being very selective about the kind of coffee that you ! • Mycotoxins make their way in to coffee by adhering to dried coffee beans. Once the mycotoxins have latched onto the dried coffee beans, they are incorporated into the technique of grinding and roasting them down and finally, may finish up in your cup. • Side effects include crashes, jitters, loose bowels. You won’t feel as much energy and vitality after drinking a cup of coffee with mycotoxins as you will after drinking a cup that is free of them. These substances may cause diseases that affect your liver, kidneys, smooth muscles, and alimentary canal. How Can You Find -Free Coffee? Enjoy your cup of joe without having it ruin your health with these tips: • ONE. Drink coffee that has been made by wet processing. Because mycotoxins often form in the work of the drying technique, wet beans are much less likely to contain them than dry beans. • TWO. Do not drink decaffeinated coffee. Caffeine actually protects coffee beans from the growth of mold and can prevent massive amounts of mycotoxins from growing. • THREE. Pick arabica beans over robusta beans. Though robusta varieties do have higher levels of caffeine, they also contain more mycotoxins. • FOUR. Think about the environment in which your beans are grown. Because mold is less apt to grow at higher elevations, purchasing beans that have been harvested in the mountains of central is a great way to decrease the amount of in your coffee. • FIVE. Stay away from blends. Though blended may taste nice, there is no way of telling where the different bean varieties have come from. Try to stick to single estate products vs. the major brand names. • SIX. Steam is an agent that can help break down toxins, so if all else fails, order an Americano. How to De-Mold Your Foods

• For foods you can't heat that high, for example nuts that are already roasted or are fresh: o Rinse the nuts in first (a lot of mold is removed in this simple way) o Cover with water and add about ¼ tsp powder (for a pint of nuts) and mix o Let stand for five minutes. The water penetrates the nuts, taking the Vitamin C with it and detoxifies them o Pour off the water and dry the nuts in the oven on low heat • For rice and pastas: o Demolded partly by and partly by adding Vitamin C before or after cooking. • For dried peas, beans and lentils: o Rinse thoroughly and then add Vitamin C powder to the cooking water Low Calorie vs. Intermittent Fasting

Low Calorie Diets Intermittent Fasting

• Slows metabolism • Speeds metabolism • Raises set point • Lowers set point • Generally causes grazing and snacking • Increases muscle (retains protein in muscle • Lowers muscle (causes a breakdown of muscle tissue because growth hormone and tissue, making you weaker over time) are triggered) • Causes cravings of carbs/sweets • No cravings/no hunger • Keeps you hungry because its depriving you. • Puts a person into fat burning because it influences hormones • Does not put you into “fat burning” • Intermittent fasting looks at the hormone • Ignores the hormone aspects. It doesn’t look at aspects, especially insulin. Eating--not eating— food triggers such as insulin, , . eating--not eating. When you are not eating you It’s basically saying that all calories are the are not triggering insulin. same, just eat in moderation and reduce your overall calorie input, bad advice. • Heals metabolism How To Do an Intermittent Fast

Days 1-3 Eat three meals per day. No snacks or night time grazing. Days 4-6 Eat two meals per day. Spread the two meals out. Eat breakfast and then a dinner. No snacking in between meals. WHY? Snacking increases insulin which lowers growth hormone. Days 7-9 Eat 1.5 meals per day. Example of a ½ meal: kale, beet , parsley and stevia blended to flush out the fat. Days 10+ Go back to eating three meals per day. Keep rotating the steps to induce a fat burning effect by increasing growth hormone. Do this cycle until you reach your weight goal, then you can decide whether you want to stick with two or three meals a day. The Key is What You Eat

Lose Fat, Build Muscle, Stay Focused, and Feel Great ü Meals should be sugar free. ü Meals should contain healthy fats. Fat is the only food that won’t raise insulin. Healthy fats are going to allow you to go longer without food. ü Don’t worry about healthy fat calories. Worry about insulin and keeping it low. ü Do not consume “low fat” products. ü Meals should have a moderate amount of protein – about 5 oz. or the size of your palm. ü Meals should be nutrient-dense, contain a lot of vegetables. ü No : rice, corn, potatoes, beans, all are high in carbs. ü Remember, you’re NOT cutting calories, enjoy a nice big meal. ü The goal is to get you over to fat burning. When you’re not eating, going for a longer period of time in between meals. Results of Intermittent Fasting

• Less bloated, you will feel like your is shrinking and belly is flatter because you are burning off belly fat • More energized • Clear headed • Sound • • Muscle growth and strength • Craving elimination and control • Happier Bonus! Incorporate HIIT to Boost Metabolism

Incorporate High Intensity Interval Training (HIIT) to Boost Metabolism

High intensity interval training (where you go all out for 30 to 60 seconds, slowing down for a couple of minutes, and repeating) coupled with is an excellent way to make new, improved mitochondria. Strength training builds muscle and creates more mitochondria, while interval training improves mitochondrial function and how quickly they burn calories. But don’t forget to give your body some recovery time. ALL of the benefits of exercise happen in the recovery zone. Overtraining repeatedly causes fatigue, muscle loss and a lower metabolic rate, not the opposite as you might think. Exercise impacts your hormonal status, and intense workouts without rest elevate cortisol levels. This stalls the body’s ability to recover from workouts and damages the processes that repair and build healthy muscle tissue. Designed to support healthy A safe and effective Omega-3 fatty acids are weight loss by helping to increase nutritional support essential for human health, but the body's metabolic rate formula for fat lass and are not produced by the body. without causing any - healthy body composition Good fats burn fat and help minimize overeating. associated side effects. Recap: How to Increase Your Metabolism

1. Discover your WHY an stick to it 2. Re-Think Calories – quality over quantity 3. Eat healthy fats – coconut oil, raw nuts, butter, wild caught fish, drop the margarine 4. Reset Your Leptin – limit processed foods and fructose 5. Rid of toxins – choose a better coffee and de-mold your foods 6. Intermittent Fasting – turn into a fat burner rather than a sugar burner 7. BONUS – do High Intensity Interval Training to make new and improved mitochondria to fire up your metabolism 8. Utilize the metabolism nutrition bundle to give your metabolism that extra edge You have tremendous power over your metabolism and your health. Mind your mitochondria and you’ll increase your metabolism to become fit and healthy. Even if you’re predisposed to certain genes, you can control them with healthy eating and lifestyle choices. You are NEVER stuck! References

Dr. Jason Fung - The Complete Guide To Fasting Dr. Brian Walsh, MD, , hormone specialist Dr. Sylvia Tara - Understanding Fat To Help You Lose Weight - Podcast Dr. Cate Shanahan - Vegetable Oil–The Silent Killer Dr. Terry Wahls - Mitochondria, Health & Vegetables Dr. Mark Hyman Jim LaValle - Clinical Pharmacist, author, board certified clinical nutritionist Ben Greenfield guest on Mitochondria USDA - (U.S. Dept. of Agriculture) - National Nutrient Database