DiscoverYourWHYandSticktoIt

“HewhohasaWHYtoliveforcanbearwithalmostanyhow.”

VictorFrankl

Whenscientiststalkaboutmetabolism,theyarereferringtomitochondria.

Youhavetrillionsoflittleenergyfactoriescalledmitochondriathatprovidethefueltoruneverythinginyourbody.

Mitochondriadecidesifyoustorefatorburnfat.Theydecidewhetheracelllivesordiesorturnsintocancer.Theycalltheshotsastowhathappenstousonadailybasis.

Effectivemitochondria=afastmetabolismandcaloriesburnedefficiently

Ineffectivemitochondria=aslowmetabolismandnocaloriesburned

WhatisMetabolism?

WantaStrongBodyandaPowerfulMind?Itstartswithyourcells!

Weightlossresistanceisanepidemic.It’sacellularissue.

Thekeyistofixthecelltogetwell.Healthy mitochondria on the left

Unhealthy mitochondria on the right.

• Ongoingfatigue• Strugglingtoloseweight• Coldbodytemperature,frequentlyfeelingcold• Thinninghaironyourhead• Cracked,dryskin• Lowlibidoandpoorsexualhealth• Irregularperiods• Slow-growing,brittlefingernails• Prematureaging• Troublesleepingthroughthenight• Obesity• Constipationandslow-movingbowels• Bloatingaftereating

ThinkYourMetabolismCouldUseaBoost?

• Mooddisorderslikeanxietyanddepression• Frequentlyurinating• Excessivethirstanddrymouth• Troubleconcentratingorbrainfog• Allergiesandhypersensitivities• Lowenergylevels• Lowmotivationforphysicalactivity• Gettingsickmoreoften:whenyouhaveasluggishmetabolism,thebody’snaturaldefensemechanismsandlevelsofimmunitydropandyoubecomemoresusceptibletolurkingviruses,yeasts,fungi,parasites,andbacteriathatsurroundus

• Aging- FromAges30-70mitochondriaefficiencydecreases by50%!Thismeansthattheaverage70yearoldismakinghalfthecellularenergyastheaverage30yearold.50%declineinyourenergylevelisconsidered“normal.”Notgood!• Environmentaltoxinsimpactyourmitochondrialikepesticides,mercury(mercuryfillings)andradiation,aswellashiddeninfectionsandstresscanharmyourenergysystem.• Yourgutmicrobiomecanevenbeaproblemifunhealthy,inflammatorybugsoutnumberthegoodbugs.

ThebiggesthitcomesfromDIETWhenyoueatalotofsugarandprocessed,inflammatoryfoods, includingrefinedoils,orsimplyconsumetoomuchfoodperiod,youoverloadyourenergyfactoriesanddamageproduction.

WhatDamagestheMetabolism?

Themostpowerfultoolyouhavetochangeyourhealthisyourfork.Foodisnotjustcalories.

Foodcontainsinformationthattalkstoyourgenes,turningthemonoroff&affectingtheirfunctionmomenttomoment.

ReTHINKCalories

Therearethreebasictypesoffoods:

WhatIsACalorieAnyway?

PROTEIN4caloriespergram

fatburning

FATS9caloriespergram

neutral

CARBOHYDRATES4caloriespergram

fatmaking

Acalorieisaunitofenergyinfood.

PurposeofEachTypeofCalorie

CARBOHYDRATES:Dependingonthetypeofcarbohydrates,itwilleithercauseyoutomakefatorburnfat.

• Carbsconsistingofsugars:refinedgrains,pancakes,muffins,waffles,crackers,cereal,juice,hiddensugarsinyogurt,andalcohol,willalltriggerinsulinwhichwillmakefat,socarbohydratesareconvertedintofatiftheybreakdownintosugarreallyfast.

• Carbsconsistingofvegetables:thenon-sweet/non-starchyvegetableshavealotofnutritionandfiber,andlowsugar,sotheydoNOTconvertintofat.Youneedthevitaminsandmineralswithinvegetablestoprovidethenutritionwhichallowthefatsandproteinstoworkoptimally.

Thepurposeofnutritionistoallowtherawmaterialtobeconvertedtobodytissue,toallowthateggthatyoueattobeturnedintoyourhairyouneedvitaminsandmineralsattheDNAlevelandthat’swhywehavethesenutrients,torepairandrebuildbodytissue

PROTEIN: toreplaceandrebuildbodytissue,muscle,ligament,collagen,hair,nails,andsomehormones. Ifyouconsumetoomuchprotein,you’lltriggertheoppositehormone,INSULIN.Thatmakesfat.Excessiveproteincancausefatstorage.

FATS: tobuildbodytissues.Theouterpartofeverysinglecellwallismadefromfat.Yourbrain,hormones,nervoussystem(thecoveringaroundthenerves)ismadefromfat.Fatshavethemostcaloriesbutasfarashormonesandinsulin,itdoesnottriggerthefatmakinghormone.Whenyouareeatingmorehealthyfats,itforcesyourbodytoreleaseyourownfat. Inotherwords,fatdoesn’tturnintofatifit’sfromhealthysources.Fatisusedasanenergysourcetosatisfyhunger.

CalorieCountingModel– No,No

Ifyou’rebasingyourdietonacaloriecountingmodel,you’lltendtochoosecarbs(”I’lljustwalkoffthatdonut!”)andavoidfatsbecausecarbsarelessincalories.However,theinsulin(sugar)responsefromsomethingsuchasadonutcanlastupto2-4days!

Alittlebitofthewrongthingcouldnullifyalotofgoodthings.

Notallcaloriesarecreatedequal.ATwinkiehas150caloriesbutsodo22almonds.It’saboutthequality ofthecaloriesconsumed.ThisistheKEYtooptimizingmitochondriaandmetabolism.

NotAllCaloriesAreCreatedEqual

Beforeyoubuy,make,oreatsomething,firstaskyourself,

“HowisthisfoodgoingtomakemefeelifIeatit?”,ratherthan,“how isitgoingtotaste?”.

EatHealthyFats

ToxicFats

WhenselectingoilsmakesurethattheyareInadarkglassbottle,organic,first-pressed,cold-pressed,extravirgin,andunrefined.

Problemwithplastics- leaching,plusbeingexposedtolight-/heatintravel/warehousesoxidizedfats

Termstoavoidare:expeller-pressed,refined,andsolventextracted.

• About97%ofthefatcontentinthehumanbodyissaturated.• Saturatedfattyacidsconstituteatleast50%ofthecellmembranes.Thisiswhatgivesourcellsnecessarystiffnessandintegrity.

• Theyplayavitalroleinthehealthofourbones.Forcalciumtobeeffectivelyincorporatedintotheskeletalstructure,atleast50%ofthedietaryfatsneedtobesaturated.

• TheylowerLp(a),asubstanceinthebloodthatindicatespronenesstoheartdisease.

• Theyprotecttheliverfromalcoholandothertoxins,suchasTylenol.• Theyenhancetheimmunesystem.• Omega-3fattyacidsarebetterretainedinthetissueswhenthedietisrichinsaturatedfats.

• Saturatedfatfoodsaregoodfortheheart,whichiswhythefataroundtheheartmuscleishighlysaturated.Theheartdrawsonthisreserveoffatintimesofstress.

• Saturatedfattyacidsprotectusagainstharmfulmicroorganismsinthedigestivetract.

TheBenefitsofSaturatedFats

Butter,TrulyaSuperFood!1. Butterisrealfoodthatourancestorshavebeeneatingforgenerations.

2. Butterdoesn’trequireanyheavyprocessingatall.Youcouldevenmakeitinyourownkitchenifyouwanted.

3. Unlikemargarine,whichhasonlyoxidizedoilsandotheringredientsthatyouprobablycan’tpronounce,realbutter,fromgrass-fedcows,hasenoughnutrientsthatitcouldbecalledasuperfood.Someancientculturesactuallyreveredbutterasasacred,life-givingfood.

4. Thefattyacidsinbutterstimulatethereleaseofbile,whichallowsabsorptionofvitamins,andeliminatestoxinsandoldhormonesfromthebody.

5. Thefatsinbutterslowdowntheabsorptionofsugarintothebloodstream.Carbohydrateconsumptionshouldalwaysbepairedwithasourceofhealthyfats,likebutter,toimprovebloodsugarstability.

6. HighinCLA- ConjugatedLinoleicAcid- butterreducesfat,buildsmuscle,andkeepscholesterolincheck.

7. ButterhastheXFactor,ActivatorX,tobeexact!VitaminK2workssynergisticallywithcalciumandvitaminDtohelpmovecalciumintotheproperareasinyourbody,suchasyourbonesandteeth.

NewstudiesshowincreasedconsumptionofK2mayreducetheriskofprostatecancerby35%!

FeedlotcowshavevirtuallynoK2intheirbutter.Dairyfrompasture-grazingcowsisrichinK2andotherfat-solublevitamins.

YourMitochondria’sPreferredFuel– HealthyFats!

WhatAboutCholesterol?

Afterwaginga30-yearwaragainstcholesterol,thegovernmentandtheAmericanHeartAssociationreversedtheirstanceonthisvitalcompound.

In2015,theUSDepartmentofHealth’sDietaryGuidelinesAdvisoryCommitteereverseditspreviousrulingon

cholesterol,announcingthat,“CholesterolisNOTconsideredanutrientofconcernforoverconsumption.”“Thisrecommendationisbroughtforthbecauseavailableevidenceshowsnorelationshipbetweentheconsumptionofdietarycholesterolandserumcholesterol.”

USDepartmentofHealth’sDietaryGuidelinesAdvisoryCommittee2015

TheconfusioncomesinthelabelingofLDLas“badcholesterol”andHDLas“goodcholesterol.”

Forexample,notallLDLcholesteroliscreatedequal:• Thelarge,fluffyLDLparticlesarebenign.• Thesmall,denseLDLiscorrelatedtoheartdisease

Cholesterol-LDLvsHDL

Sourcesofsaturatedfats(likebutter,animalfats,andcoconutoil)changethedenseLDLtofluffyLDLandraiseHDL(goodcholesterol).BOTHhealthprotectivefactors!

Processedgrains(likecereal)andvegetableoils,turnthefluffyLDLintodenseLDL,increasingtheriskofheartdisease.

Itisn’tonlythequantityofLDLcirculatinginyourblood,it’sthequality.

VerticalAutoProfile(VAP)TestThistestwillanalyzeyourLDLcholesterolanddetermineifitismadeupofpredominantlythesmall,dangerousparticlesorthelarger,morebenignparticles.

• Large,fluffyparticles,whicharenotdangerous• ORsmall,denseparticles(knownas“LDL-pattern-B”)thataredangerous.They TRIPLEthelikelihoodofdevelopingcoronaryplaqueandsufferingaheartattack

IfitturnsoutthatyourLDLcholesterolismostlyofthesmall,densevariety,youwillwanttoaddressyourcholesterollevelsmuchmoreaggressivelythanifyourLDLcholesterolismostlythelarge,fluffytype.

CorrectCholesterolTesting-PreventionVSReaction

ResetYourLeptin

• Leptinisknownasthe“satietyhormone”andisproducedbyyourfatcells.

• Leptincontrolsthefunctionsofthehypothalamusinyourbrain,whichimpactsyour:o Reproductiono Thyroidfunctiono Adrenalfunctiono Sympatheticnervoussystem

• Ifyourleptinlevelsbecomeelevated,byfructoseforexample,yourbodysystemswilldeveloparesistancetothishormone=slowmetabolismandstubbornweight!

WhatisLeptin?

Whenyoueattoomuchofthewrongfoods,i.e.junkfood,processedfood,andrefinedcarbohydrates,leptinlevelsriseandyourbrainsendsasignaltotherestofthebodytodecreasemetabolicratebyreducingthyroidhormoneproduction.

Inotherwords leptinresistanceslowsdownyourthyroidgland.Thatmeansyoudon’tburnfatinyourmusclesbecauseyourbasalmetabolicrateislowered.Thisprocess,calledmuscleleptinresistance,explainswhysomeoverweightpeoplecan’tburnfatwithexercise.

Inaddition,mostofthesejunkfoodscontaingluten.Theproteininglutenresemblesthatofthyroidtissue.Whenglutencrossesthegutbarrier,theimmunesystempreparesforattackandthethyroidtissuegetscaughtinthebattle.

ThyroidandLeptin

Youcouldbeconsumingtoomuch

fructose.

“I’mEatingHealthy,ButI’mNotLosingWeight”

HowMuchFructoseCanIEatPerDay?

Wecanonlyabsorb20gramsoffructoseperday.That’s4½teaspoonsortwoapples.

Anymoreisharmfultotheliver,causingfatdeposits,obesity,andinsulinresistance.

FruitPortionGramsofFructose1lime 0.01lemon 0.61ccranberries 0.71date 2.61/8cantaloupe 2.81craspberries 3.01kiwi 3.41slicepineapple 4.01grapefruit 4.31tangerine 4.81peach/nectarine 5.81orange 6.1½papaya 6.31banana 7.11cblueberries 7.41apple 9.51pear 11.8½craisins 12.31cgrapes 12.4½mango 16.21cdryapricots 16.41cdryfigs 23.0

Startyourdaywithprotein.Eatproteinwithin30minutesofawakening,whichreducescravingsfromfructoseandothersugars.Consume1lb.ofvegetablesperday.(twocupsofvegetablesatlunchandatdinner).Choosevegetablesthatcontainlessthan1gramoffructoseper200calorieserving: artichokes,sauerkraut,spinach,alfalfasprouts,andpeas.Forgoalcohol.

FructoseDetox

RestrictingFructose:• Improvesbothbloodsugarbalanceandleptinlevels(thesatietyhormonesthatkeepyoufromovereating).• Helpsyoulosefat• Normalizesyourappetite,energylevels,andcravings

ResultsofaLoweredFructoseConsumption

Ifyouhavelong-standingdifficultywithfatlossresistance,askyourdoctortomeasureyourfastingleptinlevel.Anoptimallevelisbetween4and6ng/mL.Above10ng/mLishigh.

Testing

RidofToxins

Coffee:Thetoxinsincoffeearedirectmitochondrialtoxins.BulletproofCoffeeismold-freeandcanbefoundatWholeFoodsandSprouts.

Grains:Crapthatgraincoversitselfinisbad.Grainuniversallyasitsstoredgrowsmoldtoxins.Moldtoxinsinhibityourbatteriesabilitytoturnthegrainintoenergy.

EnrichedPasta:Thevitaminscontainbindingagentsthathavemold.

BoxedCereals:Thevitaminsmaycontainbindingagentsthathavemold.

There’sMoldinMyWhat?

BreadProducts:Checktheingredients.“Malted”meansmoldy.Doughconditionersaremoldy.Sourdoughisworse(sometimeslabeledyeast-free).Thesystemofwrappingbakedgoodsinplastickeepsmoisturetrappedandstartsthemoldingprocess.

Beer:Thedarkerthebrew,themoremolditcontains.

Wine:Whitewineisleastmoldy

Mostliquors:Vodka,tequila,clearrum-leastmoldy.

Driedfruits:Raisins,dates,apricots,prunes,figs,etc.

Mycotoxins,betterknownasmold,isadirectmitochondrialtoxin.Itkeepsyourbatteryfromtakingachargeandholdingitforalongperiodoftime.

MoldMUSTbedetoxifiedbyyourliver.Mycotoxinsaresoextremelypoisonous,atinyamountcanincapacitateapartoftheliverfordays!

WhatContainsMold?

Coffee

Bybeingveryselectiveaboutthekindofcoffeethatyoudrink!• Mycotoxinsmaketheirwayintocoffeebyadheringtodriedcoffeebeans.Oncethemycotoxinshavelatchedontothedriedcoffee

beans,theyareincorporatedintothetechniqueofgrindingandroastingthemdownandfinally,mayfinishupinyourcup.• Sideeffectsincludecaffeinecrashes,jitters,loosebowels.Youwon’tfeelasmuchenergyandvitalityafterdrinkingacupofcoffeewith

mycotoxinsasyouwillafterdrinkingacupthatisfreeofthem.Thesesubstancesmaycausediseasesthataffectyourliver,kidneys,smoothmuscles,andalimentarycanal.

HowCanYouFindMycotoxin-FreeCoffee?Enjoyyourcupofjoewithouthavingitruinyourhealthwiththesetips:• ONE. Drinkcoffeethathasbeenmadebywetprocessing.Becausemycotoxinsoftenformintheworkofthe

dryingtechnique,wetbeansaremuchlesslikelytocontainthemthandrybeans.• TWO. Donotdrinkdecaffeinatedcoffee.Caffeineactuallyprotectscoffeebeansfromthegrowthofmold

andcanpreventmassiveamountsofmycotoxinsfromgrowing.• THREE. Pickarabicabeansoverrobustabeans.Thoughrobustavarietiesdohavehigherlevelsofcaffeine,

theyalsocontainmoremycotoxins.• FOUR. Thinkabouttheenvironmentinwhichyourbeansaregrown.Becausemoldislessaptto

growathigherelevations,purchasingbeansthathavebeenharvestedinthemountainsofcentralUnitedStatesisagreatwaytodecreasetheamountofpoisonsinyourcoffee.

• FIVE. Stayawayfromblends.Thoughblendedcoffeesmaytastenice,thereisnowayoftellingwherethedifferentbeanvarietieshavecomefrom.Trytosticktosingleestateproductsvs.themajorbrandnames.

• SIX. Steamisanagentthatcanhelpbreakdowntoxins,soifallelsefails,orderanAmericano.

HowCanIContinueDrinkingCoffeeWithoutIngestingHarmfulMycotoxins?

• Forfoodsyoucan'theatthathigh,forexamplenutsthatarealreadyroastedorarefresh:o Rinsethenutsinwaterfirst(alotofmoldisremovedinthissimpleway)

o Coverwithwaterandaddabout¼tspVitaminCpowder(forapintofnuts)andmix

o Letstandforfiveminutes.Thewaterpenetratesthenuts,takingtheVitaminCwithitanddetoxifiesthem

o Pouroffthewateranddrythenutsintheovenonlowheat

• Forriceandpastas:o DemoldedpartlybycookingandpartlybyaddingVitaminCbeforeoraftercooking.

• Fordriedpeas,beansandlentils:o RinsethoroughlyandthenaddVitaminCpowdertothecookingwater

HowtoDe-MoldYourFoods

IntermittentFasting

LowCalorieDiets• Slowsmetabolism• Raisessetpoint• Generallycausesgrazingandsnacking• Lowersmuscle(causesabreakdownofmuscletissue,makingyouweakerovertime)

• Causescravingsofcarbs/sweets• Keepsyouhungrybecauseitsdeprivingyou.• Doesnotputyouinto“fatburning”• Ignoresthehormoneaspects.Itdoesn’tlookatfoodtriggerssuchasinsulin,cortisol,estrogen.It’sbasicallysayingthatallcaloriesarethesame,justeatinmoderationandreduceyouroverallcalorieinput,badadvice.

IntermittentFasting• Speedsmetabolism• Lowerssetpoint• Increasesmuscle(retainsproteininmuscletissuebecausegrowthhormoneandtestosteronearetriggered)

• Nocravings/nohunger• Putsapersonintofatburningbecauseitinfluenceshormones

• Intermittentfastinglooksatthehormoneaspects,especiallyinsulin.Eating--noteating—eating--noteating.Whenyouarenoteatingyouarenottriggeringinsulin.

• Healsmetabolism

LowCalorievs.IntermittentFasting

Days1-3Eatthreemealsperday.Nosnacksornighttimegrazing.

Days4-6Eattwomealsperday.Spreadthetwomealsout.Eatbreakfastandthenadinner.Nosnackinginbetweenmeals.WHY?Snackingincreasesinsulinwhichlowersgrowthhormone.

Days7-9Eat1.5mealsperday.Exampleofa½meal:kale,beetleaves,parsleyandsteviablendedtoflushoutthefat.

Days10+Gobacktoeatingthreemealsperday.Keeprotatingthestepstoinduceafatburningeffectbyincreasinggrowthhormone.Dothiscycleuntilyoureachyourweightgoal,thenyoucandecidewhetheryouwanttostickwithtwoorthreemealsaday.

HowToDoanIntermittentFast

LoseFat,BuildMuscle,StayFocused,andFeelGreatü Mealsshouldbesugarfree.

ü Mealsshouldcontainhealthyfats.Fatistheonlyfoodthatwon’traiseinsulin.Healthyfatsaregoingtoallowyoutogolongerwithoutfood.

ü Don’tworryabouthealthyfatcalories.Worryaboutinsulinandkeepingitlow.

ü Donotconsume“lowfat”products.

ü Mealsshouldhaveamoderateamountofprotein– about5oz.orthesizeofyourpalm.

ü Mealsshouldbenutrient-dense,containalotofvegetables.ü Nostarches: rice,corn,potatoes,beans,allarehighincarbs.

ü Remember,you’reNOTcuttingcalories,enjoyanicebigmeal.ü Thegoalistogetyouovertofatburning.Whenyou’renoteating,goingfora

longerperiodoftimeinbetweenmeals.

TheKeyisWhatYouEat

ResultsofIntermittentFasting

• Lessbloated,youwillfeellikeyourstomachisshrinkingandbellyisflatterbecauseyouareburningoffbellyfat• Moreenergized• Clearheaded• Soundsleep• Weightloss• Musclegrowthandstrength• Cravingeliminationandcontrol• Happier

IncorporateHighIntensityIntervalTraining(HIIT)toBoostMetabolism

Bonus!IncorporateHIITtoBoostMetabolism

Highintensityintervaltraining(whereyougoalloutfor30to60seconds,slowingdownforacoupleofminutes,andrepeating)coupledwithstrengthtrainingisanexcellentwaytomakenew,improvedmitochondria.Strengthtrainingbuildsmuscleandcreatesmoremitochondria,whileintervaltrainingimprovesmitochondrialfunctionandhowquicklytheyburncalories.

Butdon’tforgettogiveyourbodysomerecoverytime.ALLofthebenefitsofexercisehappenintherecoveryzone.Overtrainingrepeatedlycausesfatigue,musclelossandalowermetabolicrate,nottheoppositeasyoumightthink.Exerciseimpactsyourhormonalstatus,andintenseworkoutswithoutrestelevatecortisollevels.Thisstallsthebody’sabilitytorecoverfromworkoutsanddamagestheprocessesthatrepairandbuildhealthymuscletissue.

Omega-3fattyacidsareessentialforhumanhealth,butarenot producedbythebody.Goodfatsburnfatandhelp

minimizeovereating.

Designedtosupporthealthyweightlossbyhelpingtoincrease

thebody'smetabolicratewithoutcausinganystimulant-

associatedsideeffects.

Asafeandeffectivenutritionalsupport

formulaforfatlassandhealthybodycomposition

1. DiscoveryourWHYansticktoit

2. Re-ThinkCalories– qualityoverquantity

3. Eathealthyfats– coconutoil,rawnuts,butter,wildcaughtfish,dropthemargarine

4. ResetYourLeptin – limitprocessedfoodsandfructose

5. Ridoftoxins– chooseabettercoffeeandde-moldyourfoods

6. IntermittentFasting– turnintoafatburnerratherthanasugarburner

7. BONUS– doHighIntensityIntervalTrainingtomakenewandimprovedmitochondriatofireupyourmetabolism

8. Utilizethemetabolismnutritionbundletogiveyourmetabolismthatextraedge

Recap:HowtoIncreaseYourMetabolism

Youhavetremendouspoweroveryourmetabolismandyourhealth.

Mindyourmitochondriaandyou’llincreaseyourmetabolismtobecomefitandhealthy.

Evenifyou’repredisposedtocertaingenes,youcancontrolthemwithhealthyeatingandlifestylechoices.

YouareNEVERstuck!

Dr.JasonFung- TheCompleteGuideToFastingDr.BrianWalsh,MD,biochemist,hormonespecialistDr.SylviaTara- UnderstandingFatToHelpYouLoseWeight- PodcastDr.CateShanahan- VegetableOil–TheSilentKillerDr.TerryWahls- Mitochondria,Health&VegetablesDr.MarkHymanJimLaValle - ClinicalPharmacist,author,boardcertifiedclinicalnutritionistBenGreenfieldguestonMitochondriaUSDA- (U.S.Dept.ofAgriculture)- NationalNutrientDatabase

References