OKAY. OMEGA 6'S ARE YOUR
LINOLENIC ACIDS, OR LA,

AND WE GET OMEGA 6'S
FROM WHOLE GRAINS, CEREALS,

NUTS, SEEDS, EGGS,
OILS AND AVOCADOES.

LOOK AT THOSE TWO FOOD GROUPS,

WHERE DO YOU SUPPOSE YOU MIGHT
FALL SHORT OF GETTING YOUR
ESSENTIAL FATTY ACIDS?

WOULD IT BE IN THE
3'S OR IN THE 6'S?

- 3'S.
- IN THE THREES.

AND THAT IS HOW IT IS.

IN YOUR TYPICAL AMERICAN DIET,

WE DON'T HAVE ANY PROBLEM
GETTING OUR 6'S

BECAUSE WE EAT BREADS,
WE EAT CEREALS.

IN FACT, THE TYPICAL AMERICAN
DIET IS TOO HIGH IN
CARBOHYDRATES.

SO WE ACTUALLY GET
MORE 6'S THAN WE NEED.

THIS IS IMPORTANT WHEN YOU FIND
OUT WHAT THEY DO TO YOU,

BUT I'M GOING TO HEAD
THERE IN A MINUTE.

OUR GOAL IS THAT
WE REALLY SHOULD HAVE

ONE OMEGA 3 TO THREE OMEGA 6'S.

SO HOW DO WE TRANSLATE THAT?

OKAY, I WROTE IT SOMEWHERE ON --
YOU SHOULD SEE MY PAPER.

IT'S A LITTLE
OUT OF CONTROL HERE.

BUT I JUST THINK
THIS IS SO IMPORTANT.

ALRIGHT.

ACTUALLY, I'M GOING TO HIT
IT ON THIS NEXT SLIDE.

LET ME JUST EXPLAIN HOW
WE GET HERE IN A MINUTE.

OUR GOAL IS ONE TO THREE

AND WE'RE GOING TO CATCH IT OVER
HERE WHEN WE SEE WHAT IT DOES.

NONESSENTIAL FATTY ACIDS.
WHAT OUR BODY ALREADY
MAKES IS OMEGA 9'S.

SO YOU'RE GOING TO HEAR ABOUT
3, 6 AND 9'S.

OUR BODY MAKES 9'S.
WE GET PLENTY ENOUGH 6.

WE NEED TO GET 3'S.
WHY DO WE NEED 3'S?

WELL, LET'S GO BACK AND SEE
WHAT FATTY ACIDS DO?

FATTY ACIDS TRANSPORT
AND METABOLIZE

CHOLESTEROL AND TRIGLYCERIDES.

THAT'S WHAT THEY DO.
THAT'S IMPORTANT.

THEY INFLUENCE THE NORMAL
BRAIN DEVELOPMENT.

THEY HELP WITH CELL
MEMBRANE STRUCTURES.

THEY HELP MAINTAIN THE STRUCTURE
OF ALL OF OUR CELLS

THAT ARE TAKING ON NUTRIENTS
AND EXCHANGING NUTRIENTS.

THIS IS A REALLY IMPORTANT
THESIS. NEXT TWO.

THEY PRODUCE PROSTAGLANDINS.

PROSTAGLANDINS WE'VE
TALKED ABOUT.

WHERE DID WE FIRST
MEET OUR PROSTAGLANDINS?

INFLAMMATION.

AND WHAT DO PROSTAGLANDINS DO
IN INFLAMMATION?

CAUSE PAIN.

SO PROSTAGLANDINS WE'VE MET.
THEY CAUSE PAIN.

THEY'RE INVOLVED IN
INFLAMMATION. WE HAVE IT THERE.

BUT PROSTAGLANDINS ALSO
REGULATE BLOOD CLOTTING,

HELP CONTROL BLOOD PRESSURE.
THEY ARE INVOLVED IN
THE IMMUNE FUNCTION,

WHICH GO HAND IN HAND
WITH INFLAMMATION.

INFLUENCE BLOOD SUGAR.

HIGHS AND LOWS.

INVOLVED WITH FERTILITY,
REPRODUCTION

AND CERTAINLY INFLUENCE PAIN.

HERE'S WHAT HAPPENS.

WHICH ONE DID I SAY HAD
ALPHA-LINOLENIC ACID?

WOULD BREAK DOWN OR WAS INVOLVED
WITH ALPHA-LINOLENIC?

- OMEGA 3.
- OMEGA 3.

NOW, HERE'S WHAT HAPPENS.

ALPHA-LINOLENIC ACID
CONVERTS TO DHA.

YOU REALLY WANT TO KNOW
WHAT THAT STANDS FOR?

DOCOSAHEXAENOIC ACID.

JUST DHA. JUST SUFFICE IT
FOR THAT RIGHT NOW AND EPA.

- OMEGA 3'S DO OR OMEGA 6'S?

- OMEGA 3'S.
YOUR ALPHA-LINOLENIC ACID.

THIS IS IMPORTANT.

THESE PRODUCE YOUR
ALPHA-LINOLENIC ACID.

YOUR OMEGA 3'S PRODUCE
BENEFICIAL PROSTAGLANDINS.

THE THINGS THAT HELP YOU.

THE THINGS THAT ARE MANAGING
YOUR BLOOD SUGAR.

THE THINGS THAT ARE REGULATING
BLOOD CLOTTING, BP.

HOWEVER, ON YOUR OMEGA 6,

WHICH ONE WAS THAT?

LINOLEIC ACID, LA.

IT GETS CONVERTED BY GLA
WHICH IS --

JUST WRITE GLA,
GAMMA-LINOLENIC ACID.

AND IT CREATES PROSTAGLANDINS

THAT AREN'T BENEFICIAL.

OKAY?

THEY ACTUALLY GET BROKEN DOWN
TO ARACHIDONIC ACID.

AND IT PROMOTES INFLAMMATION,

INCREASES BLOOD PRESSURE,

INCREASES BLOOD CLOTTING,

INCREASES BLOOD SUGAR.

HERE'S THE DEAL.

IF WE DON'T BALANCE OUR 3'S
WITH OUR 6'S,

THAT'S WHEN FATS BECOME BAD
AND WHEN THEY BECOME DAMAGED.

WE GET TOO MUCH 6 ON BOARD.

THE GLA BEGINS TO BE IN EXCESS,

BREAKS DOWN THE LA,
OUR LINOLEIC ACID.

AND THAT'S WHAT MAKES
OUR BAD PROSTAGLANDINS

BECAUSE THEY ARE IN EXCESS

AND WE BEGIN TO HAVE
TOO MUCH BLOOD CLOTTING,

TOO HIGH A BLOOD PRESSURE,
TOO HIGH A BLOOD SUGAR

AND WE HAVE PAIN.

BALANCE IS THE KEY.

DOES IT HAPPEN IN ONE DAY?

NO. IT'S OVER A PERIOD OF TIME

AND WE DO NOT EVEN
KNOW IT'S HAPPENING.

THE PEOPLE ARE GETTING HEAVIER,

PEOPLE ARE HANGING
ON TO MORE FAT

AND WE HAVE AN IMBALANCE.

- CAN YOU SAY AGAIN, OMEGA 3
BREAKS INTO HDA AND WHAT?

- OMEGA 3 IS
ALPHA-LINOLENIC ACID.

AND IT CONVERTS TO DHA,

WHICH IS DOCOSAHEXAENOINIC ACID.

I DIDN'T SAY THAT RIGHT.
THERE'S NO 'IN' IN IT.

AND EPA...

THAT PRODUCE BENEFICIAL
PROSTAGLANDINS.

LA GOES TO THE
GAMMA-LINOLENIC ACID, GLA,

AND PRODUCES PROSTAGLANDINS

WHICH INCREASE INFLAMMATION.

AND SOME OF THAT GLA
MAKES ARACHIDONIC ACID

WHICH IS GOING TO THEN INFLUENCE
THE BAD PROSTAGLANDINS.

NOT ALL OF THAT LINOLEIC,
BECAUSE WE NEED SOME.

BUT EVENTUALLY,
SOME OF IT WILL CONVERT.

THAT'S WHY WE NEED
TO HAVE A BALANCE.

HERE'S THE THING.

THE AMERICAN DIET HAS
AN EXCESS OF OMEGA 6.

HIGH OMEGA 6 TO AN
OMEGA 3 RATIO.

THIS IMBALANCE PROMOTES
MANY DISEASES

INCLUDING, AND THIS
MAKES SENSE NOW,

CARDIOVASCULAR DISEASE,

CANCER, INFLAMMATORY DISEASES

AND AUTOIMMUNE DISEASES.

SO WHAT DOES YOUR MIND THINK OF

WHEN YOU THINK OF AN
INFLAMMATORY DISEASE?

ARTHRITIS, MAYBE?

YEAH. SO IF WE COULD
GET SOME BALANCE --

THEY ACTUALLY FOUND
THAT BY TREATING PEOPLE

WITH THE RIGHT BALANCE
OF OMEGA 3'S TO OMEGA 6'S,

THAT THEY COULD -- THAT THEY
COULD CORRECT THE IMBALANCE

AND DECREASE PROSTATE TUMOR
GROWTH AND DECREASE PSA LEVELS.

JUST BY GETTING THE FAT --

THE FATTY ACIDS IN BALANCE.
IT SEEMS SO SIMPLE.

WE THINK, "WHAT'S THE DIFFERENCE
IF I EAT A CHEX MIX
OR I EAT..."

OH, WHAT'S MY KIDS'
FAVORITE CEREAL?

LUCKY CHARMS, EVERYDAY.
WHAT'S THE BIG DEAL?

I'M ABOUT TO SHOW YOU SOME
BIG DEALS OVER THE LONG HAUL

OF WHAT WE'VE DONE TO OURSELVES.

ALRIGHT. WE NEED TO INCREASE
OUR LEVELS OF OMEGA 3,

SO THAT WE SOMEHOW BALANCE THIS.

BECAUSE MORE OMEGA 3
WILL SUPPRESS

THE BAD ACTIVITY OF OMEGA 6.

WE NEED THAT.

ALRIGHT.

I ALREADY TOLD YOU WHERE DO WE
GET 3'S AND 6'S FROM, RIGHT?

6, YOU GET FROM WHOLEGRAIN
CEREALS, NUTS, SEEDS, EGGS,
OILS AND AVOCADOS.

AVOCADOS IS A GOOD
SOURCE OF FAT.

YOU NEED OMEGA 6,
DON'T ELIMINATE IT.

BUT YOU NEED -- YOU JUST
DON'T WANT IT IN EXCESS.

ALRIGHT, LET'S TALK ABOUT FISH
A LITTLE BIT BEFORE I MOVE ON.

FISH. GOOD FISH, WHAT DID I SAY?

GOOD SOURCE OF OMEGA 3.
BEST SOURCE, SALMON.

WHAT MIGHT BE A BAD SOURCE?

FOUR FISHES YOU
SHOULD NEVER EAT.

ALRIGHT. THEY ARE SHARK,

SWORDFISH,

MACKEREL,

AND A FISH YOU'LL PROBABLY NEVER
SEE, MEXICAN TILEFISH.

WHEN YOU THINK
OF THOSE FOUR FISH --

I DON'T KNOW HOW MANY OF YOU
ARE FISHERMEN OR WOMEN.

BUT WHAT DO THOSE
FISH HAVE IN COMMON?

- MERCURY.

- MERCURY?
WHAT KIND OF MERCURY?

YOU SEE, OUR WORLD
IS FULL OF MERCURY

AND WE'RE NOT DEAD, RIGHT?

IT'S NOT JUST THE MERCURY
THAT'S OUT AND ABOUT

AND THAT'S IN THE DIRT
AND THAT'S IN THE AIR,

IT'S THE METHYLMERCURY THAT GETS
PUT INTO THE WATER OF OUR FISH.

AND IT'S THE COLD-WATER
FISH THAT ARE OLD,

THAT STAY IN A LONG TIME
THAT WE EAT.

TUNA'S NOT A PERFECT FISH.

IT ACTUALLY RANKS IN
THE MEDIUM RANGE OF
METHYLMERCURY COMPONENT.

AND IT'S OUR FAVORITE TUNA,
PROBABLY FOR MOST OF YOU,
IT'S THE WHITE ALBACORE.

IT'S THE WORST OF ALL THE TUNAS
BECAUSE IT'S A COLD-WATER,
LARGE FISH

AND IT HAS A MODERATE
LEVEL OF METHYLMERCURY.

AND THAT'S THE ONE WE'RE TRYING
TO AVOID BECAUSE IT HAS
TOXIC EFFECTS

AND IT EVENTUALLY AFFECTS
THE NEUROSYSTEM, BRAIN DAMAGE
AND SO FORTH.

WE STILL EAT IT IN WHATEVER
QUANTITIES WE EAT IT IN.

IT'S REALLY BETTER TO EAT
THE CHUNK TUNAS THAN
IT IS TO EAT THOSE.

AND I'M NOT EXACTLY -- THE WHOLE
COMPONENT OF AND I'M NOT SURE.

I JUST WENT TO THIS WONDERFUL
CLASS BY DOCTOR MICHAEL HOWARD

AND HE WAS MORE INTO
NUTRITION THAN I AM
AND I ENJOY IT MYSELF.

BUT WE'RE TRYING
TO AVOID METHYLMERCURY

AND THAT'S WHERE WE'RE GOING
TO FIND IT, IN THESE LARGE
COLD-WATER FISH.

SHARKS, SWORDFISH, MACKEREL
AND MEXICAN TILE ARE GOOD
FATTY SOURCES.

GOOD COLD FISH THAT HAVE
THAT FATTY LAYER

AND THAT'S WHERE THE OIL IS,
IS IN THE FISH.

THEY RECOMMEND THAT YOU EAT FISH
TWO TO THREE TIMES A WEEK

TO GET THE APPROPRIATE...

OMEGA 3'S THAT YOU NEED.
WHICH IS REALLY WHAT WE
SHOULD BE TAKING.

AN OMEGA 3 SUPPLEMENT WITH EPA
AND DHA, RIGHT? OKAY.

WELL, WHAT IS IT BETTER TO TAKE
THE SUPPLEMENT OR EAT THE FISH?
WHAT'S YOUR THOUGHT?

- EAT THE FISH.
- TAKE A SUPPLEMENT.

- JUST CUT TO IT.

WE HAD THE SAME QUESTION IN THE
CLASS AND IT MADE ME LAUGH.

THE GUYS SAYS, "WELL, IT'S
BETTER IF YOU EAT THE FISH
IS WHAT THEY'RE RECOMMENDING,

BECAUSE IF YOU EAT THE FISH,
THEN YOU'RE NOT EATING
SOMETHING ELSE."

LIKE, THE RED BEEF OR THE --
WHATEVER FOOD YOU'RE TRYING TO
SUPPLEMENT OUT OF YOUR DIET.

BUT EAT -- TAKE THE
SUPPLEMENT NO MATTER,

BECAUSE YOU NEED THAT.

SO, HE WAS KIND OF AN
ORGANIC GUY AND HE SAID

FOR YEARS HE TOOK THE ORGANIC
SUPPLEMENT OF OMEGA 3

BECAUSE HE DIDN'T WANT
ANY METHYLMERCURY.

BECAUSE WHAT ARE THEY MAKING
THAT OMEGA 3 FROM?

FISH OIL.
AND SO HE WANTED A PURE FORM.

THEY DID RESEARCH
AND THEY COMPARED

THE CHEAPEST WAL-MART BRAND
WITH THIS AND THAT
AND THE OTHER

AND NONE OF THEM HAD ANY
DIFFERENT LEVEL OF METHYMERCURY
THAN THE OTHER.

SO, BUY CHEAP OMEGA 3.

BUT WHAT YOU'RE LOOKING FOR
IS A GOOD OMEGA 3 WITH
EPA AND DHA IN IT

WHEN YOU TAKE YOUR SUPPLEMENT.

ALRIGHT. THAT IS IMPORTANT.

ALRIGHT. SO WE'VE TALKED ABOUT
THREE OF THE MACRONUTRIENTS.

WHAT HAPPENS TO THE FOOD --

WE'RE GOING TO HIT THE MICRO
HERE IN A MINUTE. BUT LET'S
JUST TALK FOR A MINUTE.

WHAT HAPPENS TO THE FOOD
WHEN WE EAT IT? LET'S
FOLLOW IT THROUGH.

IT GOES THROUGH YOUR BOOK
PRETTY WELL AND WE'LL CLARIFY
A FEW MORE OF THESE TERMS.

BUT WE CHEW IT IN THE MOUTH.
THE PH IS NEUTRAL.

SALIVA HAS DIGESTIVE ENZYMES

THAT BEGIN BREAKING
DOWN STARCHES.

THE FOOD GOES FROM THE MOUTH.

THEY CLUMP DOWN THE ESOPHAGUS
TO THE STOMACH.

WHEN IT HITS THE STOMACH,

CHIEF CELLS SECRETE PEPSINOGEN.

WHEN PEPSINOGEN BINDS WITH
THE HYDROCHLORIC ACID
OF THE STOMACH,

IT TURNS INTO PEPSIN

WHICH BREAKS DOWN PROTEINS.

DON'T YOU LOVE IT WHEN
IT'S ALL 'P' WORDS?
AND THEY ALL GO TOGETHER.

OKAY, SO PEPSINOGEN IS AFFECTED
BY HYDROCHLORIC ACID

WHICH MAKES PEPSIN,
WHICH BREAKS DOWN PROTEINS.

OR AT LEAST BEGINS THE
BREAKDOWN OF PROTEINS.

IT CAUSES SOME BLOATING,

AND STIMULATES OUR SYSTEM TO --

AS IT'S MOVING THE PROTEIN
ALONG, TO TELL THE BRAIN
FOOD'S COME.

OKAY? THAT'S WHAT PROTEIN
AND FATS DO FOR US.

GASTRIC LIPASE AND AMYLASE

IN THE STOMACH BEGIN
TO BREAK DOWN FAT

AND STARCH DIGESTION,
PROTEINS --

AND STARCH DIGESTION. THAT'S
THE GASTRIC LIPASE AND AMYLASE.

FATS AND STARCHES.

PROTEINS AND FATS CAUSE
DISTENSION OF THE STOMACH.

THE CHYME THAT'S CREATED...

AFTER ALL THESE ENZYMES AND
THE STUFF HAVE STARTED WORKING.

GOES THROUGH THE PYLORIC
SPHINCTER INTO THE DUODENUM.

AND IT'S IN THE DUODENUM AREA,
INTO THE SMALL INTESTINE,

THAT CCK, CHOLECYSTOKININ.

MEMORIZE THIS,
VERY IMPORTANT.

CHOLECYSTOKININ IS STIMULATED.

CHOLECYSTOKININ SHOOTS OFF
TO THE BRAIN WHERE --

ARE YOU KEEPING YOUR
HYPOTHALAMUS LIST IN THE
BACK OF YOUR NOTEBOOK?

GOES OFF TO THAT HYPOTHALAMUS
AND TELLS THE BRAIN,

"FOOD'S HERE. FOOD'S COMING."

THE HYPOTHALAMUS
TELLS THE GALL BLADDER

TO CONSTRICT ITSELF
AND RELEASE BILE.

BILE THEN IS EXCRETED TO HELP
DIGEST PROTEINS AND FATS.

OKAY.

BILE IS MADE IN THE LIVER,
STORED IN THE GALL BLADDER.

OKAY.

SECRETIN IS IN THE BOWEL.

SECRETIN ACTIVATES THE RELEASE
OF BICARBONATE FROM
THE PANCREAS

AND THAT'S WHAT
INCREASES THE PH.

BECAUSE WHAT WAS THE PH
IN THE STOMACH?

REMEMBER?
- FOUR.

SPORIASIS, ACIDIC.
SO ONE TO FOUR-ISH IS
THE AVERAGE STOMACH PH.

AND IT'S BY GOING INTO
THE SMALL INTESTINE,

FOOD THEN,
IT HAS SECRETIN --

STIMULATES THE SECRETION
OF SECRETIN, IF YOU WILL.

AND THAT STIMULATES
THE RELEASE OF BICARB

WHICH BEGINS TO
ELEVATE THE PH.

SO INTESTINES HAVE A HIGHER PH,
USUALLY OVER SIX.

OKAY.

ENZYMES WORK ON PROTEIN.

OUR ENZYMES ARE
PROTEIN-LIKE SUBSTANCES

THAT ACT AS A CATALYST TO SPEED
CHEMICAL REACTION AND BREAKDOWN.

THERE'S PANCREAS ENZYMES

AND THERE'S A WHOLE LIST OF 'EM.
YOU CAN READ 'EM ALL.

I'M NOT GOING TO READ ALL THOSE
NAMES. YOU WON'T, REMEMBER.

AND THE SMALL INTESTINE
HAS ENZYMES.

THE SUCRASE, SUCRASE, MALTASE,
LIPASE, PEPTIDASE,

WHICH BREAKS DOWN THE
FOODS IN THE INTESTINE.

FOOD CAN STAY IN THE STOMACH
ONE TO SEVEN HOURS.

ISN'T THAT AMAZING?
ONE TO SEVEN.

THEY TELL US MOST OF THE TIME
TO, YOU KNOW, TAKE YOUR FOODS --

OR TAKE MEDICINES ON AN EMPTY
STOMACH TWO HOURS AFTER
A MEAL OR ONE HOUR BEFORE.

BUT REALLY, FOOD CAN BE ON
BOARD FOR ANYWHERE FROM
ONE TO SEVEN HOURS.

THE AVERAGE BEING ABOUT THREE
HOURS IN THE STOMACH.

SO FOOD CAN STAY IN QUITE
A GOOD AMOUNT OF TIME.

ALRIGHT. LET'S MOVE
ONTO METABOLISM HERE,

OF THE FOOD THAT
WE'VE TAKEN IN SO FAR.

A COUPLE OF IMPORTANT WORDS FOR
YOU TO CAPTURE ARE ANABOLISM.

WHICH IS?

THE BUILDING UP
FROM THE NUTRIENTS.

AND CATABOLISM.
WHICH IS?

BREAKING DOWN AND TEARING DOWN.

WORDS YOU'VE HAD BEFORE
IN YOUR PRE-REQ.

SO JUST KEEP THOSE IN MIND
AND LET'S KIND OF PURSUE HERE.

THIS IS TOTALLY
NOT IN YOUR BOOK.

BUT WE GOT TO UNDERSTAND
WHAT'S HAPPENING TO OUR FOOD.

ALL OUR BODILY ACTIVITIES
REQUIRE ENERGY.

EVERYTHING THAT OUT BODY
DOES REQUIRES ENERGY

AND WE GET THAT
ENERGY FROM FOOD.

IT'S THE PROCESS BY WHICH
CARBOHYDRATES, PROTEINS AND FATS

ARE CONVERTED INTO ENERGY
FOR USE BY THE CELLS.

GLUCOSE IS THE MAJOR
FUEL SOURCE OF THE BODY.

WHERE DO WE GET
OUR GLUCOSE FROM?

PRIMARILY CARBS, BUT WE CAN
ALSO GET GLUCOSE FROM PROTEINS.

YOU'LL SEE HERE IN A MINUTE.

MANY TISSUES AND ORGAN SYSTEMS
CAN USE OTHER SOURCES FOR FUEL

LIKE FATTY ACIDS AND KETONES.

BUT THE BRAIN
AND THE NERVOUS SYSTEM

RELY ALMOST EXCLUSIVELY
ON GLUCOSE FOR FUEL.

SO THE BRAIN
AND THE NERVOUS SYSTEM,

THEY CANNOT STORE
OR SYNTHESIZE GLUCOSE

TO MEET THEIR ENERGY NEEDS.

I ALREADY TOLD YOU
HOW MUCH THEY NEED.

ALRIGHT. GLUCOSE IS INGESTED
IN THE DIET

AND TRANSPORTED FROM THE GI
TRACT THROUGH THE PORTAL VEIN.

REMEMBER THE PORTAL VEIN WHEN
WE WERE TAKING MEDICATIONS

AND WE DID THAT FIRST PASS?

THEY GO FROM THE SMALL
INTESTINE THROUGH PORTAL
VEIN STRAIGHT TO THE LIVER.

EXCESS GLUCOSE IS
CONVERTED IN THE LIVER,

TO FATTY ACIDS AND STORED
IN FAT CELLS AS TRIGLYCERIDES

OR IT'S CONVERTED TO GLYCOGEN

AND STORED IN THE LIVER
AND SKELETAL MUSCLE.

THE LIVER BOTH SYNTHESIZES
AND STORES GLUCOSE.

AND WE CAN APPRECIATE THAT
A LITTLE IN THIS PICTURE

BECAUSE IT'S MAKING IT
AND SYNTHESIZING IT BOTH
OVER HERE IN THE LIVER.

I'LL GO BACK TO MY PICTURE
HERE IN A MINUTE.

THE BODY'S GOAL IS TO MAINTAIN
HOMEOSTASIS, RIGHT?

THE WHOLE GOAL IS THAT OUR BODY
IS WORKING ALL THE TIME RIGHT
NOW TO MAINTAIN BALANCE.

IF YOU DIDN'T EAT BREAKFAST
TODAY, IT'S BREAKING DOWN
FUEL FOR YOU

SO THAT YOU CAN STAY HERE
AND STAY AWAKE AND LISTEN.

IF YOU ATE FUEL, IT'S USING
THAT TO ENERGIZE YOUR BODY.

WHATEVER, THE BRAIN HAS TO
HAVE FUEL AND IT'S GOING TO
GET IT FROM SOMEWHERE.

THAT'S ITS JOB.

IF BLOOD --

IF BLOOD GLUCOSE
LEVELS ARE HIGH,

GLUCOSE IS STORED
IN THE LIVER AS GLYCOGEN.

IF BLOOD GLUCOSE LEVELS ARE LOW,

THE LIVER RELEASES
STORED GLUCOSE.

GLUCOSE IS TRANSPORTED THROUGH
THE BLOOD STREAM TO THE CELLS

WHERE INSULIN, AND THIS IS WHERE
WE'RE GOING TO PICK UP
OUR INSULIN,

FINDS TWO RECEPTOR SITES
TO LET THE GLUCOSE IN.

I ALWAYS THOUGHT WHEN
I HEARD ABOUT INSULIN

THAT INSULIN FOUND
ITSELF TO THE SUGAR

AND CARRIED IT IN
AS AN ACT OF TRANSPORT.

BUT THAT'S NOT TRUE.

INSULIN GETS RELEASED
FROM THE PANCREAS

BECAUSE IT'S HEARD
FROM THE LIVER

THERE'S LOTS OF SUGAR COMING IN.

INSULIN THEN RUSHES TO THE
RECEPTOR SITES ON CELLS

TO, IN ESSENCE, OPEN THE DOOR
SO THE GLUCOSE CAN GET IN.

IT NEEDS THAT CONNECTION
SO THAT IT WILL LET
THE GLUCOSE INTO THE CELL.

IT DOESN'T ATTACH TO 'EM,
IT JUST KNOWS GLUCOSE
IS OUT THERE.

RUSHES OVER TO HELP IT
GET INTO THE PLACES
IT NEEDS TO GET INTO.

BECAUSE IF THE BRAIN
GETS TOO MUCH SUGAR,

THERE BECOMES BRAIN DAMAGE,
COMATOSE,

CHANGES IN CONSCIOUSNESS,
CHANGES IN LUCIDITY HAPPENS

BECAUSE THE BRAIN CAN'T
HAVE TOO MUCH SUGAR.

WE'VE GOT TO GET THE SUGAR
OUT OF THE SYSTEM

SO THAT IT MANAGES
WHAT GETS TO THE BRAIN.

LET'S GO BACK.

THREE METABOLIC PROCESSES
ARE HAPPENING

WHEN THIS IS ALL GOING ON.

GLYCOGENOLYSIS, WHICH IS
THE BREAKDOWN OF GLYCOGEN.

HERE'S THE LIVER
OR THE SKELETAL MUSCLE

AND IT NEEDS GLUCOSE
SO GLYCONEOLYSIS --

GLYCOGENOLYSIS BREAKS
DOWN THE SKELETAL MUSCLE

OR RELEASES FROM THE LIVER
GLUCOSE, WATER AND CO2

SO THAT THERE'S ENERGY.

ANOTHER THING HAPPENS.

GLYCOGENESIS,
WHICH IS ANABOLISM, OKAY?

IT'S THE CREATING OF ENERGY

FROM GLUCOSE INTO
GLYCOGEN INTO STORAGE.

AND THEN FINALLY,
THERE'S GLUCONEOGENESIS

WHICH IS THE CATABOLISM
OR BREAKDOWN OF AMINO ACIDS...

AND GLYCEROL INTO GLUCOSE.

WE'VE GOT TO HAVE GLUCOSE

AND IF --
TO HAVE OURSELVES HAVE ENERGY

OR WE'VE GOT TO STORE IT
BECAUSE WE'VE GOT TOO MUCH.

SO THE BODY'S GOT TO ALWAYS BE
IN A STATE OF BALANCE

RELATED TO METABOLISM.

OKAY. LET'S GO BACK TO INSULIN
HERE A MINUTE.

INSULIN IS THE ONLY HORMONE
KNOWN TO HAVE A DIRECT EFFECT

IN DECREASING THE LEVEL
OF GLUCOSE IN THE BODY.

INSULIN IS THE ONLY ONE.

IF YOU EAT A LOAD
OF SUGAR HERE TODAY,

YOUR BODY'S GOT TO DUMP
A LOAD OF INSULIN

SO THAT IT CAN DO SOMETHING
WITH ALL OF THAT SUGAR

BECAUSE IT CAN'T JUST
RUSH OFF TO THE BRAIN,
IT WILL CAUSE DAMAGE.

AND IT CAN'T RUSH
OFF TO THE NERVES,
IT WILL CAUSE DAMAGE.

INSULIN LOWERS IT.

IT DECREASES BY
TRANSPORTING GLUCOSE

TO SKELETAL MUSCLE
AND ADIPOSE TISSUE.

IT'S GLUCOSE, IT'S SUGAR
THAT MAKES US FAT, NOT FAT.

OKAY? BECAUSE IT'S GOT
TO BE STORED SOMEWHERE.

INSULIN ALSO DECREASES THE
BREAKDOWN OF GLUCOSE
AND FAT STORES

AND STIMULATES THE SYNTHESIS
OF BOTH GLYCOGEN AND
TRIGLYCERIDES.

SO IT MAKES GLYCOGEN
AND BECOMES A TRIGLYCERIDE.

ALRIGHT. IT ALSO PROMOTES
THE TRANSPORT OF AMINO ACIDS

INTO BODY CELLS AND ACCELERATES
PROTEIN SYNTHESIS.

REMEMBER I SAID THAT
CARBOHYDRATES ARE THE FLAME

IN WHICH PROTEINS BURN
AND FATS BURN.

HERE IS WHY.

INSULIN PROMOTES THE TRANSPORT
OF THEM INTO CELLS

AND ACCELERATES THEIR SYNTHESIS.
IN THE CELLS

THEY WORK TOGETHER.

ALRIGHT. INSULIN DECREASES.

LET'S GO ON JUST HERE.

I JUST WANT YOU
TO SEE FOR A SECOND.

WHERE DOES INSULIN COME FROM?

THE PANCREAS, AND IT'S ONLY
IN THIS TINY LITTLE PORTION.

1% OF THE PANCREAS PRODUCES ALL
THE INSULIN FOR OUR BODIES.

WAS THAT JUST INCREDIBLE?

IT'S A WHOLE SYSTEM OF
METABOLISM THAT WE'VE GOT GOING.

IT'S, LIKE, JUST MINUTE.

IT'S IN THE 1% OF THE PANCREAS

WHICH ARE THE ISLETS
OF LANGERHORN.

DON'T YOU LOVE THAT?
ISLETS OF LANGERHORN.

I NEVER FORGET THAT
BECAUSE IT'S JUST SO FUNNY.

THAT'S THAT WHOLE ISLET THERE
IN WHICH THE ALPHA CELLS --

NO, SORRY. BETA CELLS
PRODUCE INSULIN.

BETA PRODUCES INSULIN, OKAY?

BECAUSE OUR ALPHA CELLS
ARE GOING TO -

ARE RESPONSIBLE FOR
GLUCAGON PRODUCTION.

SO LOOK AND SEE.
CAN YOU SEE RIGHT HERE?

THIS IS MY BETA CELL
IS PRODUCING INSULIN.

AND ALPHA CELL RIGHT HERE IS
GOING TO BE PRODUCING GLUCAGON.

ALRIGHT,
LET'S GO BACK TO GLUCAGON.

WELL, LET ME JUST TELL YOU A
LITTLE BIT MORE ABOUT INSULIN.

INSULIN IS ESSENTIAL FOR
GLUCOSE SUPPLY OF MOST
CELLS, WE KNOW THAT.

BUT NOT ALL TISSUES DEPEND
ON INSULIN FOR GLUCOSE.

I WANT TO TELL YOU ABOUT SOME
INSULIN INDEPENDENT CELLS.

I DIDN'T MAKE A SLIDE.
YOU JUST GOT TO WRITE IT DOWN.

SOME INSULIN INDEPENDENT TISSUES

THAT ALLOW GLUCOSE
TO ENTER FREELY

WITHOUT THE ASSIST
OF INSULIN AT ALL.

THEY JUST -- GLUCOSE COMES
IN TO GIVE THEM FUEL.

ARE EYES,

ERITHROCITES,

KIDNEYS,

BRAIN, NERVES.

I ALREADY TOLD YOU BRAIN AND
NERVES. I ADDED A FEW MORE.

LET'S THINK ABOUT YOUR
DIABETIC CLIENT FOR A MINUTE.

WE HAVEN'T TALKED ABOUT DIABETES
SO MUCH AS AN ILLNESS OR STATE,

BUT WE'VE TALKED
ABOUT NEUROPATHIES.

WHAT DID I JUST TELL YOU
IS A GROUP THAT'S AFFECTED
BY HIGH GLUCOSE

BECAUSE IT'S INSULIN
INDEPENDENT.

IT JUST GETS AFFECTED.

NEUROPATHIES ARE...NERVES.

THAT'S BECAUSE IT'S AN
INSULIN INDEPENDENT TISSUE

AND SO TOO MUCH GLUCOSE BEGINS
TO DETERIORATE THOSE NERVES
AND DAMAGE THOSE NERVES.

WHAT ABOUT THE EYES?

WHAT'S A COMPLICATION
OF DIABETES

WHEN PEOPLE KEEP THEIR BLOOD
SUGAR TOO HIGH FOR TOO LONG?

THEY BEGIN TO LOSE THEIR VISION
AND HAVE BLINDNESS. WHY?

INSULIN INDEPENDENT TISSUE.
IT DOESN'T REQUIRE INSULIN

TO OPEN IT OR CLOSE IT,
IT JUST GOES THERE.

THAT'S WHY IT'S SO
IMPORTANT THAT WE KEEP
THOSE LEVELS BALANCED.

KIDNEYS, EYES, BRAIN
ARE REALLY ESSENTIAL

THAT WE APPRECIATE
WHAT'S HAPPENING

WITH THAT CONTINUAL STIMULATION
OF SUGAR ON THE BODY.

ALRIGHT. WE HAVE A REALLY
IMPORTANT HORMONE AGAIN

THAT'S PRODUCED
IN THE ALPHA CELLS

OF THE ISLETS OF LANGERHORN
AND THE PANCREAS.

AND THAT'S GLUCAGON.

IT'S TRANSPORTED VIA
THE PORTAL VEIN TO THE LIVER

AND THAT'S WHERE IT
EXERTS ITS ACTION.

GLUCAGON ACTS IN
OPPOSITION TO INSULIN.

SO WHEREAS WE HAVE INSULIN THAT
-- THERE'S ALL THIS SUGAR.

YOU EAT A BIG, OLD PIECE
OF CANDY AND SUGAR JUST
DUMPS IN THE BODY,

IT GETS TO THE PORTAL VEIN.
OH, OH, SUGAR, SUGAR, SUGAR.

AND SO THE PANCREAS SAYS,
"OKAY, INSULIN COME IN."

INSULIN COMES, IT GOES TO
THE CELLS, OPENS THE DOOR

SO THE SUGAR CAN GET IN
SO THAT TOO MUCH DOESN'T
GET TO THE BRAIN

AND TOO MUCH DOESN'T
GET TO THE NERVES.

BUT WHAT HAPPENS IF YOU
DON'T EAT SOME SUGAR

AND IT ALL GETS USED UP,
BUT YOUR BODY NEEDS MORE FUEL?

SOMETHING HAS GOT TO TELL
THE BODY, "NEED SUGAR,
NEED SUGAR."

AND BREAK IT DOWN SO THAT
WE GET OUR SUGAR COMPONENTS
AND THAT'S GLUCAGON.

GLUCAGON SENSES THAT
SUGAR LEVELS ARE LOW

AND IT STIMULATES THE
BODY TO RELEASE SUGAR.

HOW DOES IT DO THAT?

GLUCAGON STIMULATES
THE BREAKDOWN

OF GLYCOGEN AND FATS
TO GLUCOSE.

GLUCAGON CONVERTS THEM,
GLYCOGEN AND FATS,
SO NOW THERE'S GLUCOSE.

COS WHAT DOES OUR BRAIN
NEED TO FUNCTION?

GLUCOSE. HOW DO YOU THINK
THE ATKINS DIET WORKED?

DOES THE BRAIN NEED SUGAR?
WHAT DOES ATKINS HAVE
PEOPLE DO?

NO CARBS. YOUR BRAIN'S
GOT TO HAVE SUGAR.

HOW DO YOU SUPPOSE
YOUR BODY GOT THE SUGAR?

IT WAS BREAKING DOWN
YOUR MUSCLES AND FATS

TO GET SUGAR, GLUCOSE.

IT WILL BREAK IT DOWN
TO GET SUGAR TO THE BRAIN.

YOU GOT TO HAVE SUGAR.

SO THAT'S HOW THE BODY DOES IT.

IT STIMULATES THE BREAKDOWN OF
GLYCOGEN AND FATS TO GLUCOSE

AND PROMOTES GLUCONEOGENESIS,
THE MAKING OF SUGAR.

NEO MEANS NEW MAKING.

GENESIS, FIRST BOOK OF THE
BIBLE: THE BEGINNING.

THE NEW BEGINNINGS OF GLUCOSE.

PROMOTES GLUCONEOGENESIS

FROM FATS AND PROTEINS TO
INCREASE GLUCOSE LEVELS.

ONE OTHER HORMONE I DON'T
HAVE TIME TO TALK ABOUT,

I BARELY HAVE TIME TO TALK
ABOUT THIS, IS CORTISOL.

CORTISOL,
HUGE, IMPORTANT HORMONE.

IT STIMULATES GLUCONEOGENESIS.
WHAT DOES THAT MEAN?

THE NEW BEGINNINGS OF GLUCOSE.

IN RESPONSE TO STRESS
AND THE OTHER -

WE JUST DON'T HAVE TIME TO GO,

BUT YOU'VE HEARD ABOUT
STRESS ON TV,

AND WHAT IT'S DOING IS
IT'S STIMULATING SUGAR
TO BE CREATED AGAIN

AND IT'S ALSO HELPING
IT GET STORED,

THAT'S WHY IT GETS BULKED UP
HERE IN THE STOMACH AS WELL.

AND WE JUST DON'T HAVE TIME
TO REALLY DEAL WITH CORTISOL,
BUT IT'S HUGELY IMPORTANT.

ALRIGHT. SO LET'S JUST TAKE
A LOOK AT WHAT I'VE JUST SAID.

LET'S COME UP HERE.

WHAT HAPPENS WHEN YOUR
BLOOD SUGAR IS HIGH?

IT COMES DOWN AND IT PROMOTES
INSULIN TO BE RELEASED.

INSULIN DOES ONE OF TWO THINGS.

IT GOES TO THE LIVER
TO BE STORED AS GLYCOGEN.

IT CONVERTS THOSE FROM
GLUCOSE TO GLYCOGEN.

OR IT GOES INTO THE TISSUES,
THE CELLS, MUSCLES,
KIDNEYS, FAT

AND THAT'S WHAT HELPS THE
BLOOD SUGAR BECOME LOW.

WHEN BLOOD SUGAR BECOMES LOW,

IF YOU DON'T KEEP
PUTTING MORE SUGAR IN,

THE LOW BLOOD SUGAR STIMULATES

THE PROMOTION OF
THE GLUCAGON RELEASE.

SO YOU GO TO THE PANCREAS
AND WHICH CELLS?

ALPHA CELLS PRODUCE GLUCAGON
WHICH COME OVER HERE

AND BREAKDOWN GLYCOGEN
INTO GLUCOSE

SO THAT THE BLOOD SUGAR
GETS RAISED.

YOU SEE, THEY'RE BOTH JUST
WORKING WITH EACH OTHER.

ONE'S HIGH AND THE OTHER'S LOW.
IF ONE'S LOW, THE OTHER'S HIGH.

AND THEY'RE JUST
ARE ALWAYS TRYING

TO KEEP OUR BODIES IN
A STATE OF HOMEOSTASIS.

I LOVE THIS LITTLE PICTURE.

IT KIND OF JUST SHOWS YOU WHERE
ALL OF THOSE ORGANS ARE.

THEY'RE ALL KIND OF TUCKED RIGHT
THERE IN THAT UPPER ABDOMEN,
PROTECTING EACH OTHER.

ALRIGHT. LET'S KIND OF SEE
IF WE CAN WRAP THIS UP

INTO SOME SEMBLANCE
OF UNDERSTANDING HERE.

ALL HORMONES MUST BE KEPT
AT A NORMAL LEVEL.

WHEN YOUR LEVELS ARE NORMAL,
WE SAY THAT YOU'RE BALANCED.

INSULIN'S MAJOR FUNCTION?

REGULATE BLOOD SUGAR LEVELS.

PROTECTING THE BRAIN FROM
RECEIVING TOO MUCH BLOOD SUGAR.

ALRIGHT. I THINK I'VE ALREADY
DISCUSSED ALL THIS.

LET ME JUST GET HERE.

INSULIN ALERTS THE LIVER TO
INCOMING HIGH AMOUNTS OF SUGAR

AND IT STORES AWAY SUGAR.

OH, LET'S SEE.

LET'S GO DO THIS.

YEARS OF HIGH HARBO -- HIGH
CARBOHYDRATE MEALS TRANSLATE

INTO YEARS OF EXCESSIVE
CUMULATIVE SUGAR IN THE BODY.

IT DOESN'T JUST
HAPPEN OVER NIGHT.

IF WE JUST KEEP MAINTAINING
OUR SELF IN A STATE

OF HIGH SUGAR, HIGH SUGAR,
HIGH SUGAR,

OVER A PERIOD OF TIME
OUR BODY WILL SAY,

"YOU KNOW WHAT?
I'VE HAD IT WITH YOU."

AND YOU BECOME
INSULIN RESISTANT.

IN OTHER WORDS, THE CELLS SAY,

"ENOUGH, WE DON'T CARE
HOW MUCH INSULIN YOU PUT

ON TO OUR LITTLE CELLS
TO TRY TO OPEN THAT DOOR.

WE'RE NOT LETTING ANYMORE IN.

WE'RE FULL, WE'RE TIRED
AND WE'RE NOT DOING IT."

THIS IS WHAT HAPPENS
IN OBESITY WITH YOUR DIET,

YOUR TYPE 2 DIABETICS.

THEY GET TO BE SO HEAVY

THAT THE FAT ACTUALLY
BLOCKS OFF THE CELLS.

THEY GET JUST SO FULL.
THEY CAN'T TAKE IN
ANYMORE SUGAR.

THAT'S WHY FOR SOME
TYPE 2 DIABETICS,

IF THEY WILL LOSE
10, 20, 30LB,

THEY WILL NOT BE A
TYPE 2 DIABETIC ANYMORE.

JUST FROM WEIGHT LOSS,
BECAUSE THE CELLS WILL

FINALLY HAVE SOME ROOM IN THEM
TO LET MORE SUGAR IN.

INSULIN RESISTANCE. THAT'S WHEN
IT WILL NOT ACCEPT --

THERE'S A REDUCED NUMBER
OF INSULIN RECEPTORS,

DOORS TO LET IN SUGAR.

WHEN THE CELLS REDUCE THEIR
NUMBER OF RECEPTORS AND
SO INSULIN CAN'T GET IN,

THE PERSON BECOMES IN A STATE
OF HYPERINSULINEMIA.

SO NOW WE GOT ALL THIS EXTRA
INSULIN FLOATING AROUND...

WITH NO SUGAR TO GO
WITH IT WHICH OR --

ACTUALLY, HYPERINSULINEMIA,
WE GOT ALL THIS

EXTRA INSULIN IN THE BLOOD
AND SUGAR IN THE BLOOD

BECAUSE THE INSULIN CAN'T GET
IT IN, THE CELLS WON'T LET IT.

AND NOW THERE'S ELEVATED SUGAR,
TYPE 2 DIABETES.

ALRIGHT. HOW DOES YOUR
BODY UTILIZE THE SUGARS?

DON'T USE THESE QUITE YET.
YOU WILL UNDERSTAND 'EM
IN A MINUTE.

YOU'RE BODY USES CARBOHYDRATES

TO HELP DETERMINE AND SET
YOUR INSULIN GLUCAGON RATIO.

WE WANT THEM TO BE
IN A BALANCED STATE.

IF YOU HAVE THE SAME AMOUNT
OF INSULIN AND GLUCAGON
IN YOUR BODY,

THEN YOUR METABOLISM
IS SET IN BALANCE.

BUT IF YOUR INSULIN
LEVEL BECOMES TOO HIGH
AND HOW WOULD THAT HAPPEN?

TOO MUCH SUGAR.
THEN NOW ALL OF A SUDDEN,

YOU HAVE A HIGH INSULIN RATIO

AS COMPARED TO GLUCON -
GLUCAGON.

AND SO WE CALL THAT
A HIGH RATIO. WE WANT BALANCE.

WHAT HAPPENS IF WE DON'T
EAT ANY CARBOHYDRATE?

NOW YOUR GLUCAGON RATIO
IS HIGH AND YOUR INSULIN LOW.

AND WE CALL THAT A LOW RATIO.

WE DETERMINE OUR RATIO BASED ON
THE INSULIN BEING HIGH OR LOW.

ALRIGHT. INSULIN IS THE
MOST IMPORTANT HORMONE
FOR STORING SUGAR

AND RESPONSIBLE FOR PUTTING
NUTRIENTS INTO CELLS.

THIS PROCESS OF UNLOADING SUGAR
AND OTHER NUTRIENTS

IS VITAL FOR TWO REASONS.

IT REFUELS OUR BODY
AND IT TELLS THE LIVER

THAT TOO MUCH SUGAR HAS ENTERED
SO THAT IT WON'T -

IT REACTS BY INCREASING FAT
PRODUCTION FROM INCOMING SUGAR.

GOT TO MAINTAIN BALANCE.

GLUCAGON IS RELEASED
IN RESPONSE TO PROTEINS,

INSULIN IS RELEASED IN RESPONSE
TO CARBOHYDRATES

AND SOME AMINO ACIDS,
BUT JUST THINK CARBOHYDRATES.

NEITHER -- NOW GET THIS.
IT'S INCREDIBLE.

NEITHER IS RELEASED.

NEITHER INSULIN NOR GLUCAGON

TO NON-STARCHY VEGETABLES
AND FATS.

SO IF YOU EAT FAT,
WHAT HAPPENS?

NOTHING. AT LEAST IN THE
INSULIN AND GLUCAGON WORLD.

CYSTOKININ, CHOLECYSTOKININ,
YEAH, THAT'S ANOTHER SUBJECT.

BUT INSULIN AND GLUCAGON
STAY STABLE.

THEREFORE, IF CARBOHYDRATES ARE
EATEN ALONE, INSULIN HIGH.

IF PROTEINS ARE EATEN
ALONE, GLUCAGON HIGH.

IF FATS AND NON-STARCHY
VEGETABLES ARE EATEN ALONE,

NO EFFECT ON INSULIN
AND GLUCAGON.

THAT'S WHY IT'S SO IMPORTANT
THAT WE EAT A MIXED MEAL.

REMEMBER, I SAID IN THE
BEGINNING, DON'T EAT A PROTEIN
WITHOUT A CARBOHYDRATE.

BECAUSE THE WHOLE GOAL
IS THAT WE'RE BALANCING

THE INSULIN GLUCAGON RATIO.

WE NEED BALANCE.

THE MOST DAMAGING THING
THAT WE DO TO OUR SYSTEM
OVER THE LONG HAUL

IS EAT A HIGH CARBOHYDRATE MEAL,
AFTER MEAL, AFTER MEAL.

BECAUSE IT CAUSES SO MUCH
DAMAGE TO OUR SYSTEM.

ALRIGHT. GLYCEMIC INDEX
IS AN IMPORTANT TERM

THAT WE WANT TO
KIND OF CAPTURE ON.

AND WITH GLYCEMIC INDEX
WE'RE HEARING MUCH MORE ABOUT -

AND THAT'S THE MEASUREMENT
OF HOW FAST INSULIN
RISES IN RESPONSE

TO THE AMOUNT OF SUGAR
ENTERING THE PORTAL VEIN
AT ANY GIVEN MOMENT.

WHICH TRANSLATES INTO,
IF YOU ATE A WHOLE GRAIN
PIECE OF BREAD

AND YOU ATE A TWINKIE,

WHICH HAS THE HIGHEST
GLYCEMIC INDEX?

THE TWINKIE BECAUSE IT'S
GOING TO GO TO SUGAR FASTER

AND ELEVATE THE INSULIN LEVEL,
GLYCEMIC INDEX.

WHEREAS SOMETHING
THAT HAS A PROTEIN

OR SOMETHING THAT IS MORE
COMPLEX, YOUR FIBER FOODS,

ARE GOING TO HAVE
A LOWER GLYCEMIC INDEX.

SO IF YOU HAVE TO CHOOSE
BETWEEN BERRIES AND...

WHAT'S A HIGH SUGAR FRUIT?

BERRIES ARE A VERY LOW SUGAR
FRUIT. AND PINEAPPLE.

WHICH HAS THE HIGHEST
GLYCEMIC INDEX?

PINEAPPLE. IT'S GOING
TO CAUSE A RISE IN INSULIN

MUCH FASTER THAN BERRIES ARE,

BECAUSE OF HOW FAST IT
CAUSES INSULIN TO RISE.

AND THAT'S WHAT THEY'RE
TALKING ABOUT WITH YOUR
GLYCEMIC INDEX FOODS.

IT'S BETTER THAT WE EAT A LOWER
GLYCEMIC INDEX DIET THAN A
HIGH GLYCEMIC INDEX DIET

BECAUSE IT'S HELPING
MAINTAIN THAT BALANCE

OF GLUCAGON AND INSULIN
AS WE ARE EATING.

ALRIGHT. LET'S GO BACK
AND TALK A LITTLE BIT ABOUT

WHY BALANCED MEALS
ARE SO IMPORTANT.

I'M BACK TO ORIGINAL SLIDES.

MORE IMPORTANT -
WHAT DID I SAY?

CARBS DETERMINE THE RATIO
OF INSULIN TO GLUCAGON.

OUR TWO MAIN HORMONES
FOR METABOLISM OF FOODS.

CARBS CAUSE INSULIN TO RELEASE,
BUT DON'T INCREASE GLUCAGON,

THEREFORE, INCREASE FAT.

EATING PROTEIN WITH CARBS
CAUSES A LOW INSULIN TO GLUCAGON
RATIO AND DECREASES FAT.

YOU CAN OVEREAT CARBS, BUT
IT'S DIFFICULT TO OVEREAT FAT.

PEOPLE ARE AFRAID OF FAT,
BUT WE NEED FAT.

WHY IS IT DIFFICULT
TO OVEREAT FAT?

LET'S TALK ABOUT WHAT DOES
THE BODY DO WITH FAT.

LET'S PUT A PACKAGE OF
MY FAVORITE THING, ORIOS.

AND A PACKAGE OF BOILED EGGS.
A CARTON OF BOILED EGGS.

HOW MANY OF YOU COULD DOWN

THE WHOLE PACKAGE OF
ORIOS PRETTY SIMPLY?

HOW MANY OF YOU -
WHEN WAS THE LAST TIME YOU ATE
A CARTON OF BOILED EGGS?

WHY?
WHAT HAPPENS?

THIS IS WHAT HAPPENS.

WHEN YOU EAT PROTEINS AND FATS
THEY GO TO YOUR STOMACH.

WHAT HAPPENS IN YOUR STOMACH,
REMEMBER?

PEPSINOGEN HITS
HYDROCHLORIC ACID,

WHICH CAUSES PEPSIN TO BEGIN
THE DIGESTION PROCESS,

WHICH CAUSES SOME FULLNESS
AND SOME BLOATING

WHICH TELLS THE BRAIN,
"FOODS HERE."

IT GOES ON TO THE STOMACH
WHICH -- TO THE INTESTINE

WHICH STIMULATES THE RELEASE
OF CCK, WHICH IS?

CHOLECYSTOKININ.

WHICH TELLS THE...
- HYPOTHALAMUS.

- BRAIN, HYPOTHALAMUS, "FOOD
IS REALLY HERE, NO KIDDING."

THE HYPOTHALAMUS
THEN TELLS WHAT?

GALL BLADDER TO RELEASE BILE
AND IT COMES INTO YOUR SYSTEM.

ALL OF THOSE THINGS MAKE
YOU FEEL VERY, VERY FULL.

IF YOU KEPT EATING EGGS,
IF YOU KEPT EATING FAT

AND YOU JUST KEPT EATING IT
AND EATING IT, WHAT IS
GOING TO HAPPEN?

YOU'RE GOING TO GET
NAUSEOUS AND VOMIT.

IF NOT, IF YOU MANAGE
TO KEEP IT ALL DOWN,

YOU'RE GOING TO ELIMINATE
THROUGH YOUR FAECES,

FLOATING STOOL.
WHY?

BECAUSE IT'S FULL OF FAT, YOUR
BODY CAN'T HANDLE ALL THAT FAT.

WELL, WHAT HAPPENS WHEN
YOU EAT THOSE ORIOS?

OH, YES. OKAY, YOU EAT IT.
WHAT IS IT?

SUGAR. SUGAR HAS GOT
TO GO THROUGH WHAT?

IT'S NOW GONE THROUGH THE
STOMACH, NO BIG DEAL.

NOTHING HAPPENED. WENT TO THE
INTESTINE, WHAT HAPPENED?

NOTHING, IT'S GOT TO BREAKDOWN
WITH ALL THOSE ENZYMES.

GOES THROUGH WHAT?
PORTAL VEIN.

IT DOESN'T EVEN GET INFORMATION
INTO THE BODY THAT SUGAR
HAS ARRIVED

TILL IT GETS TO PORTAL VEIN,
GOES TO LIVER.

IT'S IN THE PORTAL VEIN LIVER
SYSTEM THAT THE BODY SAYS,

"OH, GOT LOTS AND LOTS OF
SUGAR." INSULIN COMES ON BOARD.

INSULIN AND THE LIVER START
COORDINATING THEIR EFFORTS

TO TUCK ALL THAT SUGAR AWAY

BEFORE FINALLY THE SUGAR MESSAGE
GETS TO THE BRAIN,

"FOOD HAS ARRIVED."

YOU'VE DOWNED A WHOLE BAG.

NOW IN THE PROCESS OF
THAT BRAIN ACTIVITY SOME
SEROTONIN WAS RELEASED

AND THAT'S WHY YOU GET THAT,
AH! BETTER THAN SEX FEELING.

YOU KNOW WHAT I MEAN?

AND SO THERE YOU GO.

SO THAT'S WHY WE CAN PUT
AWAY A WHOLE LOAD OF SUGAR

AND NOT FEEL FULL OR SATIATED.

THAT'S WHY WE CAN EAT A
WHOLE LOAD OF WHITE RICE.

THAT'S WHY WE CAN EAT
A WHOLE LOAD OF SPAGHETTI
AND COMFORT FOODS

BECAUSE IT TAKES THE BODY A
WHOLE HECK OF A LOT OF TIME

TO GET THE INFO
THAT FOOD HAS ARRIVED.

AND THEN DO YOU FEEL AFTER THAT,
WHY DID I EAT ALL THAT?

BECAUSE FINALLY THE
MESSAGE CONNECTED.

THAT'S WHY IT'S REALLY CRITICAL
THAT WE EAT THE TWO TOGETHER

AND WE WOULDN'T BE PORKING OUT

BECAUSE OUR BODY WOULD
GET BALANCED MESSAGES
OF FOOD ON BOARD.

THAT WAS ALL MISSING
OUT OF THE BOOK.

ALRIGHT.

YOU CAN TAKE A COUPLE
MORE SLIDES AND THEN I'LL
GIVE YOU A BREAK.

OUR BODY IS COMPOSED -
ANY QUESTIONS ABOUT THAT?

I MEAN, I KNOW THAT WAS
HEAVY INFORMATION.

THAT'S WHY I THOUGHT
IT WAS IMPORTANT THAT
I VIDEO TAPE IT,

AND YOU CAN REVISIT IT AGAIN.
OKAY. AND IF YOU WANT --

WELL, MY NOTES ARE UGLY SO
IT'S JUST WHAT'S ON THE SLIDES.

OKAY, OUR BODY IS MOSTLY
COMPOSED OF WATER

WHICH IS WHY IT'S SO CRITICAL
THAT WE'RE EATING --

DRINKING OUR SIX TO EIGHT
CUPS OF WATER EVERYDAY.

IT'S 60% TO 70% OF OUR BODY
WEIGHT. CAN YOU IMAGINE?

NO WONDER THE WICKED WITCH
OF THE WEST MELTED DOWN.

I DON'T KNOW HOW SHE EVER CAUGHT
FIRE. BUT 60% TO 70% WATER.

OUR CELL FUNCTION DEPENDS
ON THAT FLUID ENVIRONMENT.

IT'S ESSENTIAL TO OUR HEALTH
AND WE'LL APPRECIATE IT

WHEN WE LOOK AT FOODS
AND ELECTROLYTES,
BUT IT'S REALLY ESSENTIAL.

THERE'S NO SUBSTITUTE FOR WATER.

WE SAY A LOT OF THINGS
ARE LIQUID, BUT THEY ARE NOT

AND THEY DON'T REALLY SUBSTITUTE
OR COUNT WHEN IT COMES TO WATER.

OFTEN HUNGER IS
MISINTERPRETED AS --

OFTEN HUNGER IS MISINTERPRETED
FOR THIRST.

WE THINK WE'RE HUNGRY,
BUT REALLY WE'RE THIRSTY.

OUR BODY JUST NEEDS WATER.

WE NEED TWO LITERS A DAY,
THE AVERAGE HUMAN BODY.

UNLESS THEY'RE IN KIDNEY FAILURE
OR HAVE SOMETHING

WHERE THEY'RE HAVING TO
RESTRICT, BUT WE NEED LOTS OF
WATER.

THAT'S WHY I SAY
BRING YOUR WATER BOTTLES.

DRINK. GOOD.
EXAMPLE.

DRINK, DRINK, DRINK.
WE NEED WATER, WATER.

OKAY, VEGETABLES -- I'M GOING TO
HIT REAL QUICKLY BEFORE A BREAK.

ARE MICRONUTRIENTS.

THEY ARE A LOW CALORIC CONTENT,

BUT THEY ARE HIGH IN VITAMINS,
MINERALS AND FIBERS.

AND VEGETABLES,
BECAUSE OF THE FIBER,

THAT COMPLEX NATURE OF THE
VEGETABLE HELP PULL OUR --

BALANCE OUR INSULIN
GLUCAGON RATIO.

THEY ALSO HAVE A
HIGHER GLYCEMIC INDEX.

VITAMINS OR MINERALS IN
NON-STARCHY VEGETABLES
ARE USED AS COENZYMES

WHICH ARE CHEMICALS
THAT SPEED UP

OTHER CHEMICAL REACTIONS
WITHIN THE BODY.

THEY HELP US DIGEST BETTER.

THEIR FIBROUS CONTENT
IN NON-STARCHY VEGETABLES

SLOWS THE DIGESTIVE PROCESS

BY TAKING UP SPACE IN
THE DIGESTIVE SYSTEM.

THAT'S WHY AT RESTAURANTS,
THEY GIVE US SALADS.

I DON'T KNOW WHY NEED MORE,
BUT THEY DO.

BECAUSE IT JUST HELPS
IN THE WHOLE PROCESS

OF DIGESTING OUR FOODS,
LOWERING GLYCEMIC INDEX.

THE VITAMINS ARE
FAIRLY OVERWHELMING

WHEN IT COMES TO APPRECIATING
WHERE THEY ARE AND IN
WHAT FOOD GROUPS.

WE COULD SPEND, LIKE, THE WHOLE
DAY TALKING ABOUT VITAMINS,

WHERE THEY ARE AND TRYING
TO CAPTURE VITAMINS.

LET'S JUST APPRECIATE
SOME BASIC COMPONENTS

AND I'LL HIT UP SOME HIGHLIGHTS
HERE AFTER BREAK.

BUT LET'S KNOW THAT OUR FAT
SOLUBLE VITAMINS ARE
A, D, E, AND K.

MEMORIZE IT NOW, YOU JUST
NEED TO KNOW. A, D, E AND K.

AND YOUR WATER SOLUBLE VITAMINS
ARE YOUR B COMPLEX AND C.

I'VE LISTED A BUNCH OF
FOODS THAT THEY'RE IN

AND SOME OF THE
BENEFITS OF THEM.

AND SO LOOK OVER THAT.

I JUST WANT TO EMPHASIZE A
COUPLE OF THE FOODS THAT ARE -

WELL, THEY'RE ALL IMPORTANT.
WE NEED ALL OF THEM.

I JUST FOUND IT FASCINATING
THAT THE LIVER

HOLDS ON TO VITAMINS FOR SO
LONG. DID YOU CATCH ON THAT?

VITAMIN A, TWO YEARS.

VITAMIN B-12, LIKE,
TWO TO THREE YEARS.

DO YOU KNOW HOW CRITICAL
THAT IS FOR YOUR LIVER
FAILURE PATIENTS,

YOUR ALCOHOLICS,
YOUR CIRRHOTIC PATIENTS.

BECAUSE OF ALL OF
THIS BUILD UP OF --

THEIR INABILITY TO HANG ON
TO NUTRIENTS THAT WOULD BE
TOXIC TO THE BODY.

SO WOW, REALLY IMPORTANT.

SO JUST RECOGNIZE THAT.

BUT ALSO NOTICE THAT VITAMIN D'S
NATURAL FORM IS THE SUN.

WE DON'T JUST TAKE IT IN,
WE DO SOME SUPPLEMENTS,

BUT WE GET OUR VITAMIN D
FROM THE SUN.

AND VITAMIN D IS REALLY CRITICAL

FOR MAINTAINING OUR
CALCIUM LEVELS.

IT REGULATES CALCIUM
AND PHOSPHORUS.

AND ONE OF THE ISSUES
THAT'S COME UP RECENTLY

IS, YOU KNOW,
SKIN CANCER IS HUGE.

AND SO THEY'RE TELLING
US ALL TO WEAR THESE,

YOU KNOW, 30'S AND 45'S
AND STUFF TO PROTECT US
FROM THE SUN.

SO ARE WE GETTING OUR VITAMIN D?
BECAUSE WE NEED THE SUN.

THEY'RE SAYING THAT WE NEED
AT LEAST 15 MINUTES A DAY.

THIS CAN BE A PROBLEM IN AREAS

WHERE IT'S CLOUDY
AND DARK ALL THE TIME.

ARE YOU GETTING YOUR SUNLIGHT?

WE NEED OUR SUN
FOR OUR VITAMIN D.

AND THE OTHER THING I JUST --

A COUPLE OF THINGS I WANTED TO
POINT OUT IS THAT WE NEED...