women's diets that work

welcome, everyone. this is dr. nikolas hedbergand today i’m going to be talking about natural hormone replacement for women. i’ma board certified naturopathic physician. i’m also board certified in nutrition. iwork with many women with hormone imbalances, thyroid problems, adrenal gland imbalances,and what we would call sex or reproductive hormone imbalances. before we begin, let’stalk about a little research and a little bit of history around hormone replacementtherapy. this is a really big topic, a popular topic. bio identical hormones have been veryvery popular for years now. various movie stars and celebrities have made it fairlypopular and many women are using it successfully to manage their symptoms as they transitioninto menopause and beyond. so i wanted to

create a nice overview to give you a reallygood understanding of hormones and the symptoms of hormone imbalances, what you can do aboutit, and see if it’s something that’s right for you. the women’s health initiative,this was a study designed to provide information, really about the risks versus the benefitsof conventional hormone replacement. so we had 40 medical centers, about 16,000women, and it ran from 1996 to 2002. they gave half of the women prempro, which is acombination of premarin and provera, and then half received the placebo. premarin and provera,they’re synthetic estrogens and progesterones. now, this women’s health initiative wasinitially supposed to last eight and a half years, but it was halted at about five pointtwo years because so many women were developing

health problems. now, the good news of women’shealth initiative is that they found there was a 21% decrease in osteoporotic fractures,and a 37% decrease in colorectal cancer. so that was some good results. however, hereare the reasons why they had to stop the women’s health initiative early. they were findinga 29% increase in coronary heart disease, 41% increase in stroke, 2,100% increase ina pulmonary embolism. this is when a clot breaks off from a blood vessel, say it’sin the leg, and it travels to the lung, and can cause sudden death or a trip to the emergencyroom because the person can’t breathe, so very deadly. a 26% increase in breast cancer,they also find that alzheimer’s was increasing by over 200%.

now, this wasn’t new information. therewas actually a previous 15 years study on 46,000 women and they were given provera alongwith synthetic estrogen. they found that that increased the risk of breast cancer by 800%,compared to just using estrogen alone. does the good outweigh the bad? i’ll leave thatup to you to decide, but nevertheless, the women’s health initiative didn’t makeit to the end. now, here’s hrt update hormone replacement therapy update 2012 from the annalsof internal medicine entitled, “menopausal hormone therapy for the primary preventionof chronic conditions”, a systematic review to update the u.s. preventive services taskforce recommendations. this is a free paper that you can read online. they found thatsame thing is the women’s health initiative,

the hormones decreased the risk of bone fracture,estrogen and progestin increased the risk of stoke, estrogen and progestin increasedthe risk of thromboembolism. so same thing as they found in the women’s health initiative,increased the risk of gall bladder disease, increased the risk of urinary incontinence– so that’s when urine leaks out of the bladder – increased risk of breast cancer.again, same data as the women’s health initiative, increased risk of dementia, so that can tiein with the alzheimer’s that they found in the women’s health initiative. estrogenalone did decrease the risk of breast cancer that was without progestin. so still a lotof negative side effects, so we have to weigh the benefits with the risks. this was themost recent update that we have, full review

of hormone replacement therapy up to thatpoint. what is a hormone? it’s basically a chemicalsubstance produced in the body, by a gland. so the thyroid makes thyroid hormone. theovaries produce estrogen and progesterone. the adrenal glands produce cortisol and dhea,etc., etc. hormones are very specific. it’s like a lock and the key. the hormone has tofind a receptor, and the receptor and the hormone have to fit together correctly inorder for them to have their actions. natural hormones, or what we would call “bio identicalhormones”, these are identical, exactly identical to what your body produces. synthetichormones are not naturally occurring and they actually have a different chemical structure.you don’t really have to be a chemist to

understand this. you can see here’s thechemical make-up of progesterone. so this is actually what your body produces. thenthis is provera. you can see it has the same foundational structure, but you can see theyadd a chain here and a chain here, as well. now, why do they do that? the reason theydo that is because natural hormones made in the body cannot be patented. it’s kind oflike trying to patent oxygen, or carbon dioxide, or trying to pattern water, h2o. that’scompletely illegal. it can’t be done, but if you alter the chemical structure of thecompound, then it can be manufactured and sold to the market. like i said, you don’thave to be a chemist to see a difference here. we know that hormones are very specific, sothis is going to fit nicely into a progesterone

receptor. whereas this, there may be bindingbut we don’t really know how well it’s going to be bound. we don’t know the otheractions that it’s going to have on the rest of the body. that could explain all of thenegative side effects of the synthetic hormone replacement therapy that we found in the previoustwo studies that we talked about. so as you go into menopause, perimenopause, you starthere at the top, and the ovaries have a certain amount of eggs. the amount of eggs that youhave, really continues to drop. you can see here, it drops all the way down to a verylow level. about the average age of 51, the ovarian reserves of eggs are depleted to avery low level. this is kind of the average age of the final menstrual period. at age38, however, the depletion rate can increase

dramatically. some women might actually startto develop symptoms of perimenopause kind of earlier than most women. it’s reallyan individual thing. but you can see estrogen here, it’s pretty strong, and then it reallydrops down. then you can see progesterone here is also pretty strong, and then thatalso bottoms out. you can see a surge here in fsh, that’s follicle stimulating hormone.so by definition, this is a stimulating hormone for follicle release from the ovary. so asthose follicle reserves drop, the brain is trying to tell the ovaries to make more hormonesand produce more follicles, so that’s why we would see an increase in that hormone. but this is a nice graphical representationof how things happen as you move into perimenopause.

this also explains why you would start todevelop so many symptoms. that’s mainly because the estrogens and the progesteroneare getting very very low. we’ll talk about what that does to your body. these are thesymptoms of low estrogen. so we saw on the previous graph, estrogen starts to declinearound perimenopause and then into menopause. we’ll see hot flashes, night sweats, vaginaldryness, incontinence, insomnia. you’ll see all kinds of sleep problems. it’s importantto know that estrogen maintains bone quality, so we may begin to see the early signs ofwhat we call osteopenia or osteoporosis. these are the symptoms of too much estrogen, quitea number. this is becoming a greater and greater problem for a number of reasons. the firstis that the more body fat a woman has, chances

are, the most estrogen she is going to have.we do have a problem in this country with weight, a big problem, not only obesity butalso just being overweight. so the more body fat you have, the more estrogen you’ll probablyhave. you’ll start to develop all of these symptoms. you’ll see some of them are thesame as symptoms of low estrogen, but some of the big ones that we’ll see are weightgain around the hips, thighs and the abdomen, heavy menstrual bleeding – that’s if you’rehaving a cycle – mood swings, irritability, depression, vaginal dryness, so the sex drivegets very low. another sign of too much estrogen is if youhave uterine fibroids, fibrocystic breast disease, breast tenderness, dry, thin andwrinkly skin, so a lot of potential problems

here with too much estrogen. these are thesymptoms of low progesterone. you’ll start seeing these as you transition into menopause.some of them you’ll see are similar to estrogen: depression, mood swings, brain fog, also uterinefibroids. you’ll also see excessive bleeding, so if you’ve had a history of a very heavymenstrual cycle, that could be either too much estrogen, or not enough progesterone,or a combination of the two, water retention, breast tenderness, memory issues and beingtearful. symptoms of low androgens, so these are mainly testosterone and dhea. women doneed testosterone, they just don’t make as much as men. then dhea is made by the adrenalglands but if these drop, we’ll see a drop in sex drive, aches and pains. you’ll seea decrease in muscle mass, so it’ll be more

difficult for you to build muscle or you mightbe a little flabbier in your muscle and in your muscle tone, more so than you used tobe. thinning skin, bone loss, rapid aging, and then you might actually experience ringingin the ears if these are low. then the opposite, high androgens, and the main reasons we willsee high androgens in women is if they have what is called pcos, also known as polycysticovarian syndrome. pcos can create high androgens as well as what we call insulin resistance. insulin resistance is a problem if you havedifficulty metabolizing blood sugar or if you’ve eaten a lot of sugar, a lot of carbohydrates,if you’ve eaten a lot of comfort food over the years, binges, things like that, or alot of alcohol intake. all of these can cause

blood sugar and insulin surges. this can createan androgen dominance, too much testosterone, too many androgens in the body. so you’llsee acne, hair loss. we may see high cholesterol and triglycerides. then you’ll see what’scalled hirsutism or increased facial and body hair. sometimes in women, we’ll see blackmale patterned facial hair growth, like a mustache, or on the chin where you’ll seeheavy hair growth in the side burn area and things like that. weight gain around the hipsand waist, which can be very difficult to lose, oily skin and then a lot of mood swings.the adrenal glands are really important when you’re transitioning into menopause andbeyond. adrenal gland imbalances are mainly going to be due to some kind of either psychological,or physical stress, or a combination of two,

fatigue, sleep problems, low stamina, justdifficulty getting through the day, getting through tasks, getting through workouts, eithersalt or sweet cravings, dizziness, especially when standing up quickly, headaches, ringingin the ears. you could experience anxiety or depression, or combination of the two,muscle aches and brain fog. adrenal imbalances are extremely common inour society today because we’re overworked and overstressed. if you do have low progesterone,progesterone replacement can provide some good benefits, someone may notice their moodgets better. then these issues with estrogen, like uterine fibroids, endometriosis, fibrocysticbreast, where there is usually too much estrogen, progesterone will help to balance that. progesteronedoes facilitate the thyroid, so some women

will notice improvements in their metabolism,their body temperature, better sleep. that’s because progesterone has an overall calmingeffect on the brain, on the nervous system. it helps to calm women down. that’s whya lot of women like to take it at night to sleep better, better blood sugar metabolism.it really helps with many of the menopausal symptoms, especially hot flashes. it’s anatural diuretic, so if you’re holding a lot of water, it can help there. progesteronereally helps to build bone. estrogen helps to maintain the quality of the bone and testosteronemakes sure that the bone is very rigid and very hard. so you need a healthy balance ofall three of those. then, if you’re still cycling, progesterone can help with pms. yourbody makes actually three different types

of estrogen, estrone, estrodiol and estriol.this is about the actual percentages that your body makes. premarin is primarily estrone.estrace is 100% estradiol. you would think that if were going to go onhormone replacement therapy, you would want to take these in more of a natural balanceof what your body produces. however, conventional hormone replacement therapy gives you veryhigh doses of either estrone or estrodiol. estriol is not used, even though it is thehighest percentage of estrogen made by your body. so you’ll find a lot of bio identicalnatural hormone replacement treatment plans will include a good amount of estriol to createa better natural balance of replacement in the body. dhea, it’s made by the adrenalgland, as mentioned before. dhea is what we

would call a very anabolic hormone, meaningit builds things up. it’s really good for the brain. it’s good for building muscleand burning fat. it’s good for the liver. it’s also been useful in a number of conditions,like auto immune diseases, like rheumatoid arthritis and lupus. dhea is really the mostpowerful activator on the sex drive in both men and women. if you’re post-menopausaland your sex drive is very low, chances are your dhea is also going to be pretty low.so that’s one of the first things some women notice when they take dhea – if they arelow – is an improvement in their sex drive. it can also help with some other conditionsthat you see here. dhea is also involved in healthy bone metabolism.

testosterone can be beneficial for these,as well. you’ll see some similarities with dhea because they’re both androgens. asi mentioned before, testosterone ensures that your bones are very very hard. that’s howit’s involved in good bone health, but you’ll notice better improvement in muscle mass,sex drive, sense of well-being. women can boost their testosterone levels without takingit. if a woman takes dhea, some of it will convert to testosterone because testosteroneis pretty strong and pretty powerful. so if a woman is going to take it, it should beunder the guidance of a physician at a very low dose. now, if you just want to increaseit, resistance training focused on building lean muscle mass will raise your testosterone,assuming that you’re eating enough protein

and enough healthy fats, you can increaseyour testosterone that way. i’ll just talk briefly about pregnenolone because we do usethis in some women. pregnenolone is actually the precursor to all of your adrenal and yoursex hormones. the levels are highest in the brain. we find it most beneficial for fatigue,brain fog and depression. here we can see how stress can affect your hormones. you cansee here at the center is pregnenolone, and that’s made from cholesterol. you probablydidn’t know this but all of your adrenal and your sex hormones come from cholesterol. pregnenolone gets converted into progesterone,or pregnenolone converts into dhea, and then dhea can make estrogen and testosterone. however,if you’re under a lot of stress, if you

have adrenal gland imbalances, we have what’scalled a pregnenolone steal, meaning that your pregnenolone is being stolen to makecortisol; a stress hormone. you can see that stress can affect all of your other hormonesbecause if there isn’t enough pregnenolone to make them because of stress, then theycan become low and out of balance. this is really the core reason why i always like totest the adrenal glands with women who want to explore hormone replacement therapy, tomake sure we don’t have this scenario happening. so just the couple of herbs, these you probablyknow about. the black cohosh, that’s one of the most popular over the counter remediesfor menopausal symptoms, especially hot flashes and night sweats, might even help a littlebit with vaginal dryness, sleep problems and

mood swings. it’s just a gentle phytoestrogen,meaning that it can bind estrogen receptors and make your body think that your estrogenlevels are okay. then we’ll also use chaste berry, also known as vitex agnus castus. thisworks on the pituitary hormones, these are made in the brain. lh signals the ovariesto make more progesterones. fsh signals the ovaries to make more estrogen. so chaste tree can work well to balance those.that can be utilized either while you’re menstruating or post-menopausal. these twoare fairly safe and effective over the counter. now, let’s talk about the best methods ofdelivery for taking natural hormones. creams, now, a lot of women try progesterone cream.they get it on the internet or over the counter,

but they don’t really notice any improvementsin how they’re feeling. that’s mainly because the cream is not being applied correctly.if you just apply it to your skin in various places, you’re not really going to get verygood absorption. so these types of creams are best applied to the vaginal labia, whichis a mucosal barrier. that is where the best absorption is going to happen. that’s alsowhere we’ll notice the best improvement in symptoms. sublingual, meaning just under the tongue,some of it will just get absorbed directly into the bloodstream, through the mucous membranesin the mouth, and into the blood vessels. some of it, though, as you swallow it, willgo through the liver and be metabolize that

way. but sublingual works extremely well.then capsules, this can be affected by the integrity of the digestive system and theliver, how well the liver is detoxifying, the gall bladder, and things like that. usually,you’ll see women taking a progesterone capsule and then they’ll be using a vaginal estrogencream, for example, or you can use the combination of the two. we will use creams when there’s vaginaldryness and low sex drive. it works really well for that. the oral or the sublingualtends to work better if there are issues with sleep, hot flashes or issues with the brain,like mood swings, depression and anxiety. but each woman just has to find out what methodworks best for her. what’s the best form

of testing? salivary hormones are very verypopular. they’re readily available, easy to do the testing, but they’re not reallythat great for sex hormones. blood is going to be fairly accurate. however, you’re notseeing how the body is metabolizing each hormone. hormone levels can fluctuate quite a bit overa 24 hour period. so if you take a salivary test or a blood test, you’re mainly goingto get a snapshot of when the sample was actually taken. if you do for salivary samples, you’llget a little bit better view. however, again, i’m not really a good fan of salivary hormones.urine is really the method that i prefer. there are a couple of options. there’s a24 hour urine, which can be difficult to get every single collection of urine over a 24hour period. so we use what’s called urine

spot testing, which is four or five singlesamples taken over a 24 hour period. this has been shown to be equal to a full 24 hoururine, as far as its accuracy. so the great thing about the urine testingis that not only do you get the actual hormone levels, but you get to see how the hormonesare being metabolized. whereas saliva and blood, you don’t get to see that metabolism.how hormones are being metabolized can be just as important as the hormone levels themselves,so that’s why we prefer urine testing. the key, really, to getting your hormones balancedis being precise. your hormone levels really should be tested. one example of the reasonwhy is because, for example, thyroid function is intimately involved with estrogen metabolism.so we’ll always look at the thyroid in detail

to make sure that’s working well if we’regoing to consider hormone replacement therapy, as an example. you’ll also want to lookat all the other systems of the body, like i said, the thyroid, your blood sugar. maybethe insulin resistance is creating too much testosterone and dhea. maybe the liver isn’tdetoxifying or metabolizing your hormones the way that they should, the kidneys, theadrenals, your digestive function. so if you have issues with stomach acid or yeast overgrowth,parasites, and then what we’ll call dysbiosis, where the bacteria in the digestive systemare out of balance, that can effect a hormone metabolism. it’s really important to take a look atthe whole body, the whole bio-chemistry, before

doing any kind of hormone replacement. otherwise,there could be issues with absorption, metabolism, and detoxification of these hormones and howyour body is actually using them. for more information, we didn’t get into a tremendousamount of detail on the adrenals but i did create a webinar called restore your adrenals,if you want more information on that. my website, drhedberg.com has quite a bit informationon the thyroid, the adrenals, and your sex hormones. we like to do our testing throughprecision hormones. that does the urine spot testing. i have no affiliation with that lab,it’s just my favorite lab to test with. i think they provide the most precise andthe most accurate results. so these are some great resources to get started on. this shouldhave given you a pretty good overview of what

you should know before considering hormonereplacement therapy. now you kind of know the symptoms to look for if one of your hormonesor more than one is out of balance. we’ve looked at the benefits of these hormones,if they’re low. i want to reiterate how important it is to know what your hormonelevels are before you would actually take them because it can be very very dangerousto take a hormone if you don’t know what your levels are. one example could be dhea.i have seen a number of people who have just taken it because they read about the benefits.but their levels were not low, so they actually had normal dhea levels. then they startedtaking a lot of it and it just created all kinds of symptoms and health problems forthose individuals. so get checked by your

doctor, get tested, and again, make sure thatyou work with someone, say a functional medical practitioner, who can really evaluate howthe other systems of your body could be interacting with your hormones. i hope you’ve enjoyedthis webinar on hormone replacement therapy for women and we’ll see you next time. takecare.

women's diet to gain weight

you are watching muscle gain diet - the best muscle gain diet videostates currently on your i'm a bit short presentation for youbecause i want to expose the three biggest bodybuilding liza mistakes their absolutely make it impossible freedom bill noticeable muscle quicklyand are responsible for what you're looking the same week after week you will be shocked but you will learnthe truth about what is holding you back from gaining the lean muscle you deserve and by the end of this presentation youalso learn exactly how to break through

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the market when it didn't work at doublethe dose when that didn't work i jump on the nextwhen i come out i tried every single way trainingroutine there was to break through my muscle building title i try drop setssuper sets presque pas negatives you name it when i don't work too figured it was myfault for not pushing hard enough so i became a guy in the gym withterrible form using pay too much weight just trying to force my body to gainmuscle i'd always saw the bigger and leanermore muscular guys getting all of the

girls well i was killing myself the gymjust trying to build the kind of body the didn't go completely on the list but just wanted to be able to go to thebeach where take copper even throw a t-shirt and actually look like i workedout i hated looking weak and i hated no onenoticing that i worked up at all i blame my genetics and began to believehaving a muscular physique was in the cards for me can you relate any of this well don't worry i'm sold been there

but hang on for the good news blow everything changed in my secondyear university down charleston south carolina when i met a successful big-name fitnessmodel in the industry at the time he was visiting my college roommate thathe grew up with when this guy walked by the girls headsturn with attraction guy said through with andy we all went to the bars for site in town and girls wear like bees to honey tothis guy

they were touching his arms buyinginjuries and they were just throwing themselves at him because they were so attracted tophysique he had his choice of any girl in thatplace i distinctly remember it but i wouldhave given almost anything to be in his shoes before we all have the dj in the secondday i asked him what supplements intakesbecause what i was taking obviously wasn't working

he laughed and said none matt i thought he was joking p point to hisbody and said no mandates all in the diet i was absolutely floored income at thesame time i mean the guy was posing and fitnessmagazines getting paid costly to door supplements this is when i began to realize how muchmoney and waste over the years on bogus after this conversation my mentalitywould shift forever during the next four days i want tolearn everything i could from him about

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hard work i was putting in at the gymand getting the attention from girls they never had before i had no idea how drastically my bodywould improve using a few nutrition tricks along with eating the right blues in the right amounts at the right time it was unbelievable your nutrition is the most importantfactor gain the lean muscle you deserve actually send that'll specific nutritioncustomized to u and your weight training

program is the real ki this just means having the right dietfor you your body type and you weight training regimen one out of debt but don't just listen to me let's goright to a very popular find out what the best of the best said when asked togive his advice about the importance of diet dictionary immediately amina dadi shouldbe sure always because if you're going

you know crucial talent retraining notuncovered valuation in time with the same here is absolutely bang on but what is not said here is that eventhe best body builders of fitness models higher professional attrition coaches to makesure they avoid the three biggest mistakes amateur bodybuilders are making and alot of the pros still make onto those newman they might be asking yourself

is diet really more important than thetraining well just look at it like this for asecond if you hit the gym often theyconsistently might work out save five hours per week now five hours in the gym per week everyweek is a lot by the way that's right up there with the amount oftime some pro bodybuilders and for the smallest put it okay do the math that the cold war of just three percent of your week youspend the gym

it's the ninety seven percent of thetime that you're not in the gym when your muscles grow and recover it's in this ninety seven percent of ourweek that we need to be fueling our muscles properly with the right nutrients at the righttime to enable the growth in recovery tooccur okay here are the three biggest mistakesbeing made way right now that can be holding you back fromputting on the muscle you deserve and here's the thing it's not your fault

the truth hasn't got to you yet it's been hidden behind multimilliondollar supplement campaigns and incorrect all school bodybuildingapproaches intel now warning what you're about to hear mydirectly contradict everything you have learned or have been told the lowbodybuilding nutrition mistake number one the ice healthy approach let me explain c it sounds weird butthis mentality is the single biggest

interest on the stake out there i know you're saying eating healthy a mistake what the heckare you talking about well this approach is nothing more thanwe need your diet this approach is just guessing you'rehoping you're taking in the right amount ofcalories made up of the right macro nutrients outthe right time to give your body what needs to put onlean muscle without the fat i mean what do you really think the oddsare that that's happening

that you can just jess right all day it's like playing the lottery the armsare not good plain and simple way your diet keeps youfrustrated spinning your wheels and looking the same week after weeklike most people do mistake number two following meal plans from booksmagazines are online reports three main reasons why these always because they're not truly customized foryou they may pretend to be

but they don't just nutrition free someappetite also known as your body tape your metabolism your work schedule oryour weight training routine because the user outdated science there are two anabolic windows everydayresponsible for up to eighty four percent of your muscle growth these plans are not even address thosebut wonder guys in a frustrating go back to win either guidance that use them at a tight is crucial indetermining your nutritional needs no matter what your goal is

and this is totally ignored by theseplants because they're not exact when you see a route up number like athree thousand calorie meal plan right away you know when you're notgetting anything personalized for you or your goal can start to see what you mean the basspro bodybuilders a fitness models invest few jim how's in cutting edgepersonal nutrition coaches but don't worry this is no longernecessary things have changed a big way and the gap between pros and guys likeus to seriously closing

you learn about that soon enough nutrition mistake number three balkan then cut this approach actually leaves you withless muscle and more fat in the long run because judicial balkan creates more fatcells and a large is the ones you already havewhen you would be use your body enough was sloppy amounts of useless caloriestrying to ball cup your body has no choice but to make morefat cells and his fat cells do not go away

this is called fat cell hyperplane jia the worst part is this is permanent this means you will store fat easier forthe rest of your life so much for not feeling guilty on cheapdays and to top things off traditionalbalking or the seafood you could approach cancause fluid retention resulting in that coffee moonface look and also lead to serious health issuessuch as increases in blood pressure and cholesterol wall straining your liverand pay increase along the way

besides this approach is only designed to lookgood for one week of the year and using baggy clothes to cover the unsightlybody fat the rest of the year if looking unattractive soft anothershape while killing your chances that a lean healthy futures okay by you just tosee the skill move then cross all the calories you can before the miserablecardio indicting begins alaska anyone has done it or anyoneclose to them it is miserable anderson and that's all we're aboutanyway right now that you know the truth behind thethree biggest misconceptions that are

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women's diet supplements

this is john kohler with okraw.com. i haveanother exciting episode for you today. we’re on a field trip and we are here at las vegas,nevada at pure health. and this is a health food store. now one of the interesting thingsabout pure health is that it’s actually owned by people who eat raw food. they’vebeen into raw foods for about 10 years. they’ve owned the store for about 5 years. so it’sa really unique combination. most health food stores prior won’t let me in the door withmy camera and film in there because they know i’m gonna talk stuff against all the productsbut actually i’m really welcome in here to talk stuff about the products because theowners have this probably many same opinions that i do on many of the supplements in there.one of the components that they do here is

that they do education and they wanna teachtheir customers how to be healthy, including things like raw foods and juices, becausein my opinion, that’s definitely the answer to health. because health doesn’t come ina bottle. anyways, what i’m gonna do today is we’re gonna go inside the store. i’mgonna go ahead and give a tour to you guys. and show maybe some good supplements and andthe bad supplements. some of the things you may need and some of the things you may notneed as somebody into raw food. pure health is centrally located here in lasvegas at washington and buffalo, and their hours are monday to saturday, 9am to 7pm.they’re closed sunday. the specific address is 7575 west washington street number 129.before i go into the store i need to give

a disclaimer here, anything in this videois for entertainment purposes only. if you have a medical condition, please see a bonafidemedical practitioner that can help you with your condition. and whatever i’m gonna sharewith you guys today is my opinions about stuff inside the store. so, ending the case, let’shead inside the store and check some of these supplements out. now, we’re inside pure health and this maylook like as standard supplement shop to you because there are a lot of the products ontheir shelves in bottles. but, you’d be mostly right, but a little bit of wrong becausea lot of the products they feature here are actually a whole food supplements. and what’sa whole food supplement? well, a whole food

supplement is derived from foods fed in natureinstead of you know chemicals found in a factory. so the first point that i wanna share withyou guys is that it’s always best to get your nutrition from the food themselves andnot visit a supplement store. i mean, think about it. why is it called supplement? becauseit’s supposed to supplement your diet you know. if you would have a fast food diet,you’re not getting good nutrition. you may have the supplement with real nutrition. butit shouldn’t be in bottles, it should be fresh fruits and fresh vegetables grown inmineral rich soils that you get the highest quality and you get the highest level of mineralsand antioxidants, phytochemicals, vitamins and minerals. and more importantly, the phytochemicalsand phytonutrients that are now up and being

discovered and researched in all these amazingplants. so first off, i wanted to just tell you guys that i think that you know most supplementsin this store are hogwash. that being said, if you do have a medical condition, you shouldsee a doctor. but if i had a medical condition and doctors said “you know john you needto take this drug”, i’d much rather come to a supplement store like this and take anherb than take a drug that mediate a situation that i have personally. what you wanna doon your personal life is up to you but that’s definitely what i would do first. so, i liketo always teach the principle of you know, good, better, best. you always wanna try todo the best you can but in my opinion the best is eating fresh fruits and vegetablesand maybe just down from that you take a whole

food supplements. and maybe down from thatyou take in a synthetic supplements so that you are not deficient in, you know, certainvitamins and minerals that you may not be getting from your diet. and that’s whati’m gonna share with you guys today. i’m gonna go around the store and actually gonnatalk about a whole bunch of different nutrients that may or may not be in a raw plant-baseddiet. so, let’s come around the store and i’ll share with you guys some differentnutrients and some of the cool products and maybe some that are not so cool as well. the first area that i wanna look at actuallyis this section right here and this is known as “raw food section”. so the raw foodsection has lot of different raw products

and i think this is absolutely the futureof health food. you know, no longer do we have things in supplements, but we shouldhave real food that in this case are dry. so you know i think it’s sad that also many“raw food” sections are basically packaged products because to me, raw food is just freshproduce. next best after fresh produce is “raw food” products and hopefully productsthat, you know, minimally processed. some of the products that i like here are likethese guys right here, “himalayan golden raisins” and these are organic. also thingslike raw “incan berries”. so these are as fed in nature except one main component:the water content, silly. you know, these foods either grapes or incan berries or capegooseberries found in nature are fresh fruits

on the planet so it’s far better alwaysto eat the fresh stuff instead of the dried stuff. although travelling with the driedstuff if it keeps you from eating heavily food stuff or processed stuff, it’s definitelyfar better. that being said, i always encourage you guys to presoak dried foods whenever eatingit, because a big challenge with many people is actually dehydration. and if you are eatingfoods that don’t have at least your level of moisture, and our level of moisture is70 to 75% water percentage, then it’s gonna dehydrate you and dehydration is definitelya big issue and can cause problems. in addition this raw food section they havethings like cacao powder that i’m not a fan of, so you wanna check my video on thatif you haven’t seen it already. but what

they do have in here is actually hard to findin las vegas is the organic carob powder, and this is the raw carob powder. i like thisguy a lot. use this guy liberally. it’s high in fiber and doesn’t have the negativeeffects that the cacao powder does. in addition, they got things like raw apricot kernels.these are have been said to be high in b17 or laetrile, definitely really important nutrientto have. they also have a selection of nuts, raw macadamia nuts. i love macadamia nuts.they have chi seeds, hem seeds, pine nuts and mesquite powder, which are hard to findsometimes, as well as olives. i’m glad that they have a raw food section featuring a lotof foods instead of just the supplements that they also offer.

let’s jump right in. let’s talk aboutb12 first because b12 is a controversial subject for people that are plant-based eaters ornon-plant based eaters. you know people would say “oh you know if you are plant basedeater then you’re gonna be deficient in b12” but i think personally that, you know,everybody may be deficient in b12. and the best way to know for sure is to get checked.so, don’t just do a b12 test, you know, from your doctor. you wanna do the functionalindicators of b12 which is the homocystein and methylmalonic acid test so that’s muchmore important. that being said, those test are very expensive so i think it’s a loteasier, in my opinion, to, you know, play safe instead of playing or being sorry inthe end. so they have several different b12

supplements here and it’s very easy to supplementto ensure that you are not deficient. the one i like the most here is this stuff righthere. it’s actually called the nutrasuma b12. and it’ gluten free and the kind ofb12 that i like is the methylcobalamin style. and this has methylcobolamin in it. and theother thing that is important to me when taking any supplement is that it has a minimal amountof other ingredients, you know, i’m after the b12 supplement for the b12. i don’twant to take one like this that has things like fructose, sorbitol, cellulose, citricacid, steric acid, natural flavors, magnesium stearate, all kinds of other stuff. so i likethis one because it’s just basically the vitamins plus the still water and glycerin.so it’s still very clean. the other thing

that’s nice about this stuff is that it’son sale here for $9.99. so you know, that’s really cheap insurance whatever your dietis. so just ensure that you guys get some b12 because being b12 deficient over a longperiod of time is definitely not a good thing. next, we’re gonna talk about vitamin d.vitamin d is a very important vitamin, and actually it’s a hormone that’s reallyimportant. now, many people in today’s age, may be vitamin d deficient. and you know,it’s basically for one reason, because people are not getting enough sun. you can make yourown vitamin d in clear just by exposing your naked body to the sun. to make your own vitamind so supplements are actually not necessary. that being said, if you live in a northernenvironment, you don’t get a lot of sun,

you may wanna take a vitamin d supplement.in that case, i’d recommend something like this, d3 serum or actually this guy righthere it’s once again the nutrasuma vitamin d3. now these are not vegan. they’re probablyfrom sheeps wool. this is the d3. the d2 is actually a vegan but it may not be absorbedas well. that being said, instead of getting these, just get some sun, or you know, geta light box that makes the right kind of light so that your body can make its own vitamind3 from the uv or the ultraviolet light. another important nutrient that may be deficienton a plant based diet is this right here, vitamin k2. now it’s not the same as thevitamin k if you are actually eating a lot of leafy greens and vegetables, you’re gonnaget enough vitamin k, but your probably not

getting vitamin k2. and vitamin k2 is generallyfound in animal products. unless you’re eating a certain vegetable based product,you’re not gonna get the vitamin k2. so that’s why i eat natto. natto is basicallyfermented soy beans. it’s originally from japan. i love it a lot. it has a unique flavor.that’s one of the best plant based sources of vitamin k2 and i’ll encourage you guysto eat a fresh natto, because you know a lot of natto are shipped in frozen and when theyfreeze the natto it may affect the k2 negatively. so if you are not doing it, take a vitamink2 supplement. k2 has a lot to do with bone formation. so if you have, you know, bonesnot forming properly or maybe, you know, low bone density, it might be because you don’thave enough k2. one of my beliefs that i want

to give my body all nutrients out there andlet it pick what it wants to eat and i strive to get those all in its whole food form insteadof taking a supplement. but of course, supplement might be better than not getting the nutrientat all. now, we’re in the section with things likethe vitamin c powders. now i definitely don’t recommend vitamin c powders. think if you’reon a plant-based raw diet and you’re trying to take a vitamin c powder, you’re an idiotbecause you’re not eating enough fresh fruits and vegetables. for example if i want vitaminc, i’ll maybe drink some orange juice or drink and eat some pineapples. many othervegetables, including leafy greens, have high levels of vitamin c as well. so, i’d muchrather do that than take a supplement out

of a package and introduce you guys to, onceagain, choose nutrition from the food instead of out of a bottle. now we’re in the enzyme section. enzymesare something that i take very irregularly also in my diet because it’s a supplementthat i do take. and i think enzymes are very important to me, and after all, it’s oneof the reasons of living for raw food diet because the enzymes are knocked-out or degradedover 118 degrees. enzyme degradation is actually a function of time and temperature. and everyfood may be different but in general people say, their 118 or as high as 140 for somenuts and seeds. you know i have some friends, you know, dehydrate nuts and seeds at 140and they still sprout afterwards. so i think

people are gonna be paranoid about that. butnonetheless, the whole point is that enzymes are very important. and you know some supplementsand enzymes maybe beneficial for you. that being said i have to had some friends do alot of enzymes and it can cause digestive challenges with them. also, you may want tobe careful. probably my favorite supplement in here overallare the probiotics. the probiotics are the beneficial bacteria that should be livingin our guts. but with the advents of antibiotics kill all your probiotics, you know, you mayhave a hard time re-colonizing them or even having them in your system at all. base onmy research, the probiotics are actually part of your immune system and they also help digestyour food. and probably a whole host of other

things that we may not even know about yet.so i definitely take probiotics regularly. a lot of people might say, “hey john, insteadof taking a capsule can i take just like some sauerkrauts.” they even sell fresh sauerkrautshere. sauerkrauts has like lactobacillus, which is one kind of probiotics. this kindactually has 8 different kinds of probiotics in there. once again, i’m kind of goingthe assumption that i just want to give my body all the different kinds of probioticsand let my body figure out which ones gonna hang out or which ones gonna base on my specificinternal terrain, because your terrain and my terrain may be a different terrain. what we’re gonna look at next are theseguys right here. these are basically just

powdered foods in a jar. so basically they’redehydrated or actually more importantly freeze dried and they’re put in jar. if you don’teat enough kale, you gonna get some kale powder. that being said this stuff like 12 bucks,it’ll be a lot cheaper buy some kale and chew it really well. or better yet, juiceor blend it up. they also have things like this, eye food powder. so this is, you know,a supplement or a whole food powder for your eyes. it contains things like blueberry fruit,carrot, sea buckthorn fruit juice, gingko leaf, acai fruit, and also some calendulaflower. so instead of buying eye powder, why don’t you just find the fresh food theylist on here and eat them? it’s probably gonna be good for your eyes. one of the powdersi like a lot that they have here, that is

actually hard to find in many cases raw andfresh, is this stuff: turmeric powder. so turmeric, in my opinion, is probably one ofthe most powerful roots. they are very high in antioxidants and anti-inflammatory allkinds of cool stuff. so, eat some turmeric. if you can find it fresh, or if you can’t,get some turmeric powder. well i think a plant-based raw diet is youknow for the most part really complete diet depending on what you’re eating and if you’repaying attention. i mean, you could eat dates and nuts all day and you could call yourselfa raw vegan but it’s not very healthy because you’re missing a lot of different nutrientsin a lot of different food. so i highly encourage you guys to actually rotate your diet. eata diet the majority of fresh fruits and vegetables

with limited amounts of nuts and seeds. isee a lot of raw food recipe books and a lot of people are into raw food may eat way toomany nuts and seeds, and that can, in my opinion, cause some challenges in the long run. thatbeing said, one of the things that may be deficient in a raw vegan diet is this guyright here. it’s actually called the dha. now our body can make our own dha, but theproblem is when you don’t have the right ratios of essential fats, namely omega 3 andomega 6, then your body is not gonna create the dha like it should. so for that reasoni like to supplement some dha because once again, our brains are made out of fat anddha is one of those fats that basically are really good for our brain. one of the problemswith many people into raw food is that they

eat far too many nuts and seeds. and if youare not eating the right kind of nuts and seeds, you’re really not getting the balance,the proper balance of omega 3 to 6 that you should. even many raw food diets, like junkfood diets, may contain far too many omega 6. like if you’re eating a lot of almondsand sunflower seeds, that’s really gonna jack up your 6s. thereby, you’re gonna eata lot of 3s to balance it out. so it’s very important to, you know, balance the typesof fat you’re eating on a raw food diets. now the interesting thing is if you eat alot of leafy greens and minimal nuts and seeds, then your omega 3 to 6 balance is gonna befine because, guess what, leafy greens have really high levels of omega 3s. and you’renot gonna get the negative influence of the

6 because you’re not eating a lot of otherkinds of nuts and needs. this is how things work in nature. it’s only when people getinvolved and start eating things in abnormal quantities that would be found in nature,then you could run in some problems. so for that reason and for other reasons, becausei want to keep my brain clear of fog and be healthy, i take the dha. because i feel itcan be helpful. i have had some friends also raw for long time take in dha and they’venoticed improvements in their thought process. so that might be something, you may wannatry. now it’s very important when you get dha, a lot of it may come from a fish or thisactually maybe vegetarian algae based source, because dha normally comes from fish. nowthis actually, the source of where the fish

gets their dha from the algae and these areactually in veggie-caps as well. so this is the brand i like, the flora brand dha. now, we’re in the section of the teas. inmy style of raw food diet, i don’t necessarily drink any teas. you know i think teas arebetter than something like coffee, but it’s better yet to like, for example, grow yourown peppermint, and pick leaves off, just basically put them in water and put them inthe sun to warm up and get the essence of the mint in there and then drink it. or betteryet, just juice the mint to get the flavor and the nutrition out of the mint in yourown personal diet. one of the cool things they’re doing hereis they’re selling bulk herbs and spices.

so they have their packs here like this organiccayenne powder, $13.30. that’s a full pound. you know, just go buy a couple ounces likein the grocery store, it’s like a couple bucks. so this will definitely save you money.the cool thing that they do here is they can order things for you. they don’t have itin stock, they can order it for you very soon and you can save a lot of money on herbs andspices by getting them in bulk here at purehealth. the other question i get a lot is “hey john,what do you think of aloe vera juice?”. so basically this is juiced aloe vera andyou know what i like to say to that is that anything in a package bottle or jar has tobe preserved in some way. whether there’s preservative or heat to kill the enzymes,otherwise, the product will actually go bad.

and also, the heating and processing reducesand lowers the nutrition in the food. so i always encourage you guys to actually makeyour own juice fresh and just eat the whole foods in their natural state. so instead ofgetting the aloe vera juice, why don’t you just buy an aloe vera plant? they’ll actuallygrow indoors and you could’ve easily cut this off and actually i like to blend in thealoe vera in a blender with some orange juice. what i do is i actually cut off a leaf andtake off all the green coloring, just use the center clear jelly part and put that inthe blender with some orange juice and man that is delicious. when was the last timeyou had an orange juice aloe vera drink? the next section is a section that has gottenpopular over the last few years is basically

mushrooms as medicinals. they have a lot ofdifferent mushrooms powdered up, dr. paul stemets. basically, this company has hostthis fancy mixed medicinal mushrooms in bottles. now, i’m not a big fan of eating mushroomsas a food, but as you know as medicine, i would definitely take it. i think some ofthe mushrooms can have a very beneficial effects in the body and may just give you the punchyou need sometimes to get through certain things. so one of the new areas i’ll belooking more in the future is actually the medicinal use of mushrooms because i thinkthey can be beneficial. another thing i wanna talk about today isthis colon cleansing kit. they sell colon cleansing kit here. you know colon cleansingand cleansing in general on a raw food diet

can be very controversial. there’s peoplethat really agree with it and people that really don’t. where do i sit? well i’mkind of somewhere in the middle, you know. i mean just being on a plant based raw dietis cleansing amongst itself. another way to cleanse really easily is juicing or even waterfasting. not juice fasting because juice fasting is really juice feasting cause you’re reallyeating but water fasting. and if you’re definitely gonna water fast, i recommend thatit is supervised. that being said when i got into raw food, originally i started by firstjuicing and then i got into major duty colon cleanse by dr. richard anderson called “therise and shine” . this is actually very similar to it. and you know that really helpedme to clean out all the gunk. and then i went

pretty much all raw after that and it reallyhad a profound effect on me and it may have a profound effect on you. that being said,you know i always encourage you guys to do the best that you can and fill out your bodyand see what feels right. whether you want to cleanse out slowly by juicing and eatingfresh fruits and fresh vegetables in the form of raw food diet or whether you want to goon a colon cleanse. i definitely think it’s all good because you are moving in the rightdirection, that’s what really counts. they have a small book section here at purehealthand probably my favorite book they have here is this guy right here. it’s actually called“the cure is in the cause” by dr. ruza bogdanovich. and actually i did hear dr. ruzatalked before and if you pay close attention

to the title “the cure is in the cause”. what this book talks about is if you are healthy to begin with and you didn’t dostuff to compromise your health, you wouldn’t be sick. and the cure is in the cause becauseyou know most people look to a supplement shop or to the doctors for the cure, for themagic pill, the magic bullet that’s gonna make them better. but my opinion, health resultsfrom healthy living. and basically getting out of the way and avoiding some of the marketingthat’s thrown out there that eat certain foods and what not. we wanted to just getback to simple diet of fresh fruits and fresh vegetables as majority of our diet, and takeaway the cause and guess what, i think that may be the cure.

now we’re in my most hated section of thewhole health food store here and we’re in the protein section. especially proteins likethis i really dislike highly it says raw vegan protein, and this is raw vegan protein powder.and so you know when you walked into a store like this, you’d see “oh! they got rawvegan protein powder” you would automatically think a raw vegan diet is deficient in proteinbecause you got to buy supplements, right? well completely hogwash. that’s totally, you know, not accurate if you’re eating properly, so leafy green vegetables have moreprotein by calorie than even meat does. i mean where does the meat or the animals getthe protein in it, you know, that we end up slaughtering for their meets. well they eatleafy greens through grass and other plants.

unfortunately, factory farmed animals eatyou know corn and soy that are probably genetically modified. but nonetheless, even from cornand soy, they make the protein that’s in the meat that they’re literally slaughteredfor. i don’t necessarily recommend you to do that and i don’t recommend you to buya raw vegan protein powder. i just recommend you guys eat copious amounts of greens. ipersonally eat about 2 pounds a day and besides greens, other fruits and vegetables also containprotein. but if you are concerned about getting enough protein, we’re gonna go to otherside of this rack and they do have some whole foods that are also protein because theseprotein powders are often extracted or highly processed foods. for example, they use hempprotein powder which is basically they take

the hemp seeds and they extract out the oilthen they have what’s left. and they seal that, bag it up and sell to you protein powders.so instead it’s far better to buy hemp seeds and eat those instead. but on the other side,there’s much better in my opinion and higher in protein than hemp seeds and other nutsand seeds. better than the protein powders you guy justsaw which are highly processed products are these guys right here. these are basicallyalgae powders and what they are basically just dried algae’s in a bottle. and so algaeare food if you go out to the lake and you could harvest your own algae, but i don’trecommend that. but you could eat them. i mean fish eat the algae, you know that’swhere they get all their nutrition from in

the ocean. but algae is definitely consideredanother green food, and in a matter of fact, algae has more protein in it than leafy greenvegetables which are already high in protein. so eat some algae for your protein but besidesjust getting the protein, you’re getting a plethora of other nutrition, and phytochemicalsand phytonutrients and also the minerals that are in the algae as well. probably my favoriteone is actually the chlorella, like the crack sell, chlorella. the brand that i actuallylike here is the health force brand. they definitely make some good products. one of the most popular supplements in ourraw food style diet are actually the green powders. so they actually have like the moringapowder, which i recommend you guys grow instead

of buying a moringa powder. they got thingslike wheat grass, barley grass juice. you know instead of buying wheat grass in a bottle,why don’t you just grow some wheat grass and chew on them. or better yet, juice it.but if you are gonna get some kind of green syrup in a bottle, i highly encourage youguys to get this. this is my favorite green super food vitamin by far. it’s the vitamineralgreen, by dr. james sheridan. this stuff is a 100% vegan, 100% raw for 20+ years. andthis is definitely a really good mixture of different green food basically. all the differentkinds of land green foods, water green foods, ocean green foods. in addition it has enzymesand probiotics, soil based organisms. so this is the one-stop shop for potentially fillingin any missing nutrient you may have. so i

like to take this as an inexpensive insurance.also, another thing i like to do with vitamineral green is to take it when i travel. maybe i’mnot able to eat my organic fruits and vegetables i normally eat, so i’ll take some vitamineralgreen, mix it in water on a plane, and drink it down. so good, and so nutritious. a question i got recently over one of my youtubechannel is “john what do you think about vinegars?” so you know they have some coconutvinegars here, whether it’s a coconut vinegar or apple cider vinegar, i don’t generallyinclude those in my diet. i mean, i might use some for taste and flavor, but i don’tgenerally consume them personally. another thing that’s really popular in raw foodis this one right here, bragg’s liquid aminos.

and i definitely do not recommend this stuff.it does contain naturally occurring msg, and if i did consume this, it gives me somethinglike a headache. so if you want amino acids, eat food. eat your leafy green vegetables.if you want a nice salty flavor, use something like these guys, the dohl’s flakes. thiswill give you a salty flavor instead of using the bragg’s liquid aminos. next, we’re gonna talk about salt. theyhave things like the himalayan rock salt, real salt here. it says nature’s first salt.and you know, people in general into raw foods may use a lot of salt to make the food tastegood. why are they doing that? well that’s because the food they are, you know, eatingdon’t taste good on their own, because the

food should contain trace minerals if it wasbeing supplemented into the soil in which they are grown. because unfortunately mostproduce and most fruits and vegetables, nuts and seeds, are not being grown in nutrientdense mineral rich soil. in any case, people love how salt taste that’s because we havesalt receptor, or sodium receptors. but we also have mineral receptors on our tongueand it lights up when we get salt. the prominent salt is that, you know it’s mostly sodium,while they are some mineral trace contamination in here, you are getting mostly sodium. youknow if you eat this whole bottle, you probably won’t be alive. it literally dehydratesus, so definitely, not a good idea. so if you wanna flavor up your foods and not usesalt, what would you do? they have a great

solution here at purehealth. they have theseguys at the bottom shelf. this is actually dehydrated food, and this is basically dehydratedsea vegetable. and sea vegetables are high in sodium but also the other trace minerals.and they got a full selection in here, actually the largest selection i’ve seen at definitelygood prices. this is raw and wild crafted sea lettuce flakes. they got raw and wildcrafted nori flakes. they got raw and wild crafted dohl’s flakes. they got raw andwild crafted condu flakes and they got raw and wild crafted wakambi flakes. so you probablythinking, “john which one of these are the best?” well, i don’t know. what i wouldrecommend is that you guys is buy all of them and taste them each one of these. and seewhich one drives with you. some taste fishy,

some taste not so fishy. i personally likethe dole’s flakes, and actually the nori and the sea lettuce. i don’t like the wakambior condu too much. but nonetheless, these are excellent addition instead of using thesalt in your diet which in my opinion is definitely not a health food. whether it’s himalayansalt, celtic sea salt or whatever your salt that you want. actually extra salt in yourdiet can cause a lot of challenges in my opinion. another question i get a lot is “ hey john,can i get enough sodium from the fruits and vegetables that i eat?” well, you know youcan do that, and i always recommend adequate amount of salt and i don’t know what fruitand vegetable you’ll specifically eat. if you eat things like a lot of celery, you maybe getting enough sodium. but i’ve also

had friends that were sodium deficient ona fruit and vegetable diet alone. so that’s definitely something to be aware of. one of the things you guys might be thinkingis “john, if i can’t eat salt and i’m not getting my trace minerals from salt, wheream i supposed to get them?” well, in my opinion you are supposed to get the traceminerals from the food that you are eating. but the problem is, in this day and age, mostgrowers, and even organic growers may be only supplementing their soil with 3 minerals:n,p, and k, and that’s because they found that those minerals actually make food growthe fastest. so what about all the other 80+ minerals on earth you know that should bein the soil but not these days because the

top soils are now eroded. well, the best solutionfor getting the trace minerals, in my opinion, is growing your own food, utilizing some ofthe trace minerals in rock powders and rock dust. so that you can have your own nutrientdense food because that’s not happening in organic and even in conventional food fromwhat i’ve seen. that being said if you don’t have that available, then the supplement isthe next best thing. remember, we always want to go nature first and supplements, if necessary,second. and so the supplement that i’d probably get for trace mineral is this guy right here,this is liquid light. it’s a natural folic acid mineral complex, and these one has over72 complex trace minerals and elements. that being said, it’d be much better to buy thisstuff and pour it in your garden and let your

plants absorb the minerals and eat the mineralthe way we’re supposed to eat them from the plants. besides from selling supplements here andsome of the products i’ve shown you guys, they also sell items that allow you to eatmore fresh fruits and fresh vegetables in your diet such as juicers. and also this guy,this is called the spirooli. this allows you to take a zucchini and basically make a pastalike shape out of it then you could eat your fresh zucchini instead of eating a cookedpasta. and actually they have very good price on these guys right here for the lowest inlas vegas. another thing they are offering are these guys are offering instructionaldvds from ronnie and minh. this is actually

a really excellent video to purchase, andit’s called going raw with ronnie and minh. minh make some amazing food and they showhow you can easily make some healthy raw food treats on a dvd. so especially if you arenew and you haven’t done before, definitely get this dvd and the spirooli slicer to createsome amazing recipes in your own kitchen. now if you don’t love all clean you canget down to buy the dvd here and you can visit ubraw.com or you can order these dvds online. well hopefully you’re on an organic rawfood diet, now to minimize toxins going in your body, but many people into raw food maynot realize, you know besides, what you’re putting in your body into your mouth, we’realso breathing toxins. in many cases sometimes

people slathering toxins into their body byjust standard lotions and shampoo and even soaps and toothpaste and deodorants. all kindsof stuff they’re putting in their body, your body is absorbing these things. so forthis reason, i’m glad they have a natural body care section with natural products thatyou can use but minimize toxins going in and on and being absorbed by your body. what i’mgonna cover next, because i’m not a girl and i can’t really cover shampoos and conditioners‘cause i don’t really use them myself, but what i will cover is a really great alternativeto lotion and also deodorant. instead of using any lotion, i like to usean oil, and my favorite oil, they have whole bunch of different ones here, almond oil,apricot oil, avocado oil, jojoba oil, primrose

oil, shea butter, even like coconut oil onyour skin. but my favorite of all of these guys, and this is for on your body care notin your body, i like jojoba oil. jojoba oil is most naturally similar to our natural oilsthat we should have naturally in our skin. so i’ve been using jojoba oil a lot andi really think it makes a difference. instead of using any lotions, just get some jojobaoil. one of the things i also do is i actually make my own creams, so i actually combinethe jojoba oil 101 with some beeswax like they’re selling here and milk that up, andit makes a nice skin balm that i use. sometimes, i also add some herbs in it. and that’spretty much my regimen for skin care. use the oil, and then my cream, and pretty muchi’m all set.

conventional deodorants are probably the mosttoxic things you put in sensitive areas of your body all the time, like underneath yourarms where your lymph nodes are. so it’s very important to use a natural one if you’regonna use one. that being said, after being on a raw clean diet for 17 years like you’dsay i rarely have body odor, like maybe i eat garlic the night before and i’ll smellgarlic coming out of my pores, but otherwise, i don’t think i stink too much, neitherdoes my poop. but in any case, in case you do have body odor, and once again i believebody odors are caused by the bacteria and the toxins inside you that have to come outthrough your sweat glands. and if you do need to deal with that, a really excellent wayto do that would be one of these things. it’s

basically a crystal, and this is basicallya mineral you put on to basically negate the effects of the odor here. so i would definitelyrecommend this, although the goal is to just get off all of these products and live a simplelife, without having to buy extra stuff. besides the body care that you guys just saw,what’s really important is also you don’t put toxins in your mouth. you know, we putorganic foods in our mouth, but what about the toothpaste you are using? are you usinga raw food diet and still using colgate or crest or aqua fresh? you know i have visitedsome people’s raw homes and you know i’m surprised to find that they eat raw but arestill using toxic deodorant and toxic mouthwash and toxic toothpaste. so it’s very importantto come to a place like this just to get some

natural toothpaste. some of the ones i haveused in the past, i actually have used this vita-myr, i’ve also used periobrite anduse periowash a lot actually as a mouthwash, and natural mouth wash. and there are toothpastethat i’m looking at here is this earthpaste, actually it’s quite natural. for many peopleinto raw food, you know, having cavities and other things is actually a big problem. youknow for me what that relates to is actually having a proper oral hygiene. it’s everyimportant whether you’re raw or not is take care of your teeth. see a dentist yearly.brush and floss regularly because it’s the bacteria in our mouths that’s causing cavitiesand not the fruit sugars. so the bacteria feeds on the fruit sugars like we feed onthe fruit sugar and there are other foods

that we eat and the state of american dietyou know, people may not get as many cavities because of highly processed junk that actuallythe bacterias don’t even want to eat. i mean, you see a picture of mcdonald’s hamburgerslast like 2 years and doesn’t even decay. i mean bacteria doesn’t want that stuff,so they’re not eating it. but when you are eating the food that nature provides for us,bacteria loves that stuff and so do we. so make sure you brush and floss after everymeal is my suggestion. another really cool product that i like thatthey are offering here are these guys, soy wax & beeswax mix ear candles for only $2.so i don’t know if you guys have seen this before. but you do with these is actually,lie on your side, put it in your ear, you

have a plate there, and you light this upon fire. so your ears are on fire, although not really. so what this does is actuallycreates a vacuum to help suck out some of the earwax, because we know we’re not supposedto stick q tips in our ear to clean our ears out because that can puncture your eardrumyet people use qtips to clean their ears out. this is a natural way to do it and shouldbe definitely supervised when you are using this. i’ve done this many times and actuallymy brother has used this also. and every time it takes out a lot of wax and possibly othertoxins as well. but also, you know, i could always hear better without all the extra waxbuilt up inside my ears. so if you are hard of hearing, try this candle first is my personalopinion.

last thing i want to cover today is what theyactually got in the back room here and besides the presentation that i’ve talked to youseveral times and we’d probably be talking much in the future, they have actually whatis called a turbosonic machine, and how this was invented is because the astronauts thatwent up you know in the space shuttle, you know, they would lose bone density becausethey weren’t getting any gravity effect. so this was invented for them, but it’salso like a vibration therapy. it will move your lymph and it can actually move your differentorgans. i like this a lot, i was just actually on it a little while ago, and i think thiscan be very helpful for healing and for health. and as a okraw viewer, you guys are gonnahave 2 specials from pure health here. number

1 is you’re gonna be entitled to a firsttime session on the turbosonic for free and also you’re gonna get 10% off anything onthe store. so just tell them john kohler and okraw sent you on the video, and they’llhook you right up. so hopefully you guys enjoyed this episode, learning more about health foodshere in las vegas. if you are visiting las vegas later, you definitely need to come upand check it out. once again my name is john kohler with okraw.com. we’ll see you nexttime, and remember keep eating your fresh fruits and vegetables, they’re the best.

women's diet protein

thank you, it's a pleasure to be here. i'm an archaeological scientist and i study the healthand dietary histories of ancient peoples using bone biochemistry and ancient dna. i'm here because i wantto talk to you about the paleo diet. it's one of america's fastest growingdiet fads. the main idea behind it is that the keyto longevity and optimal health is to abandonour modern agricultural diets, which make us ill,

and move far back in timeto our palaeolithic ancestors, more than 10,000 years ago,and eat like them. now, i'm really interested in this idea because it purports to putarchaeology in action, to take information we know about the past and use it in the presentto help us today. now, this idea was really startedin the 1970s with this book, "the stone age diet." it's diversified since theninto several variants,

including the paleo diet,the primal blueprint, the new evolution diet, and neanderthin, and most of the language of these dietsmakes references to anthropology, nutrition science,and evolutionary medicine. the diet does seemprimarily targeted at men, so if you look at advertisementsand descriptions, they have virile, cavemen-like images, things like "live primal,"lots of red meat. and basically, the idea behind itcan be broken down into four parts.

one is that our agricultural diets todaymake us chronically ill, that they are out of syncwith our biology. and two, that we needto abandon these agricultural diets that startedduring the agricultural period, and move back in time to the palaeolithic and eat more like our ancestorsover 10,000 years ago. third, that we knowwhat these diets were like, and what they were like was they had a lotof meat, they were mainly meat based. that was supplemented with vegetablesand fruits and some nuts and oils,

but it definitely did not containgrains or legumes or dairy. and fourth, that if weemulate this ancient diet, it will improve our healthand make us live longer. so what i want to talk to you about todayis that this version of the paleo diet that's promoted in popular books,on tv, on self-help websites and in the overwhelming majority of presshas no basis in archaeological reality. so, thank you! (laughter) no, i'm not going to end there;i will explain.

so what i want to doas an archaeologist is go through this, do a bit of myth-busting of some of thesefoundational archaeological concepts upon which it's based, and then i want to talk to youabout what we really do know from the archaeological record and from scientific studiesabout what palaeolithic people did eat. so, myth one is that humansare evolved to eat meat and that palaeolithic peoplesconsumed large quantities of meat.

humans have no knownanatomical, physiological, or genetic adaptationsto meat consumption. quite the opposite, we havemany adaptations to plant consumption. take, for example, vitamin c. carnivores can make their own vitamin c,because vitamin c is found in plants. if you don't eat plants,you need to make it yourself. we can't make it, we haveto consume it from plants. we have a longer digestive tractthan carnivores. that's because our foodneeds to stay in our bodies longer,

so we have more timeto digest plant matter. we need more surface area,we need more microbes. we have generalist dentition, so we have big molars that are thereto shred fibrous plant tissue. we do not have carnassials, which are the specialised teeththat carnivores have to shred meat, and we do actually havesome genetic mutations in some populations that are adaptive to animal consumption,but it's to milk, not meat, and these arose in certain populationsduring agricultural periods

primarily in europe and africa. i call this "the meat myth." the idea behind itis that we should eat all this red meat, but that's just really not true. the meats on this plate of meat here are from fattened cattle,these are domestic animals. anything a palaeolithicperson would have eaten would have probably been very lean,probably small, and they wouldn't reallyhave eaten that much meat.

of course there's alsobone marrow and organs, these would have been very important. we see evidence of harvestingof bone marrow in faunal assembles where you see characteristiccutting open of the bones, like you see here, for marrow extraction. now sure, people did eat meat, and especially in the arctic and areas with long periodswhere plants were not available, they would have eaten a lot of meat.

but people that livedin more temperate or tropical regions would have had a very largeplant portion of their diet. so where does this meat myth come from? there's really two places, and one is the inherent biasin the archaeological record. bone is 80% mineral by weight,it's going to preserve better and longer over thousands of yearsthan delicate plant remains. but the other issue comesfrom some early bone biochemistry studies that were performedon neanderthals and early people.

this bone biochemistry study is based on something callednitrogen stable isotope analysis. it's complicated, but i'm goingto try and break it down. the basic idea is that you arewhat you eat, and so we - there's nitrogen-15 and nitrogen-14,heavy and light versions of nitrogen - and we consume this nitrogen in our food. but there's one important difference, and that is, with each stepthat you go up the trophic hierarchy, the amount of the heavierisotope increases.

so if you measurethe amount of heavy isotope in the bone, you can infer where that individualwas on a food chain. this is an exampleof a generalized isotopic model. i've plotted where plants generally fall,and above them are the herbivores, and then above them, the carnivores. but one of the problems is that not allecosystems conform to this model. there's a lot of regional variability,so if you don't understand the region, you can come to erroneous conclusions.i'll give you some examples: we can take east africa;if we measure animals and ancient humans,

in east africa, we seesome very strange patterns. first of all, how can a humanbe higher than a lion? lions only eat other animals. and then,how is this herbivore above a lion? well, it turns outthat the food that you eat is not is not the only contributorto these isotopic values. and that aridity can also have an impact. so what we're likely seeing hereis differences in water access. so let's move out of the savannahand move into the tropical areas. let's look at the ancient maya;again we see something anomalous.

we see the ancient mayalining up with jaguars. now, we know the ancient mayahad a diet heavily reliant on corn. so what's happening here? we don't exactly know,but we think this may have to do with the way they performed agricultureand how they fertilised their crops. now let's go to the pleistocene. we see somereally interesting patterns here too. we see reindeer plotting very low,in the range of plants. we see wolves plotting normallywhere you would see herbivores,

and we see mammothsspanning all three levels, at once plants, herbivores and carnivores. so what we think is happening here is that in very cold climates,animals eat unusual things. and in this casewhat we think is happening is these mammothsare eating lichens and bark and that's giving themvery strange values. so if we now go to humans, ancient humans,palaeolithic humans, and neanderthals, we see that they plot in the sameisotopic space as wolves and hyenas.

now that's true, but as i've shown,if you don't have good control over the regional isotopic ecology,you can come to an erroneous conclusion, and i think it's premature to say this is very strong evidenceof meat consumption, given how very little we really knowabout the palaeolithic ecosystems. so, myth two is that palaeolithic peoplesdid not eat whole grains or legumes. now, we have stone tool evidencefrom at least 30,000 years ago - that's 20,000 yearsbefore the invention of agriculture - of people using stone tools

that look like mortars and pestlesto grind up seeds and grain. more recentlywe've been developing techniques where we can actually measurethis thing called "dental calculus." it's very interesting:it's fossilized dental plaque. we can go in the individual mouthsof people, pull out that plaque and recover microfossilsof plants and other remains. my team is working on developingmethods to extract dna and proteins, and other research groupsare focussing on these microfossils like starch grains, pollen and phytoliths.

now, we're still in early days here, but even with the limitedresearch we have, we can say that there is an abundanceof plant remains inside the dental calculusof paleolithic peoples. and these things includegrains, including barley. we're finding barley insideneanderthal teeth, or inside the plaque. we also have legumes and tubers. so, myth three is that paleo diet foods,in the fad diet, are what our palaeolithic ancestors ate.

that's just not true. every single food that's picturedin these advertisements are all domesticated foods,products of farming, of agriculture. they're from the neolithic transition. let's give an example - bananas. bananas are the ultimate farmer's food. they can't reproduce in the wild anymore. we've bred out their abilityto make seeds. so every banana you've ever eaten

is a genetic clone of every other banana,grown from cuttings. they're definitely a farmer's food. if you were to eat a wild banana,it is so full of seeds that i bet many people in this roomwouldn't even recognize it as edible. let's take salads, that seemslike a really great paleo diet food. except that we've radically changedthe ingredients to suit our needs. so, wild lettuces containa great deal of latex, which is indigestibleand irritates our gastrointestinal system. it's bitter, the leaves are tough.

we've domesticated themto be softer, to produce bigger leaves, to remove the latex and the bitterness, remove the spines that grow on the leaves and stems of wild varieties,make them tastier for us. the tomato that's shown here lacks the tomatine and solanine toxinsthat are present in its wild relatives, which are all membersof the poisonous nightshade family. if we look at oil, it's true that oliveoil is the only natural vegetable oil that can be harvestedwithout synthetic chemicals.

except, it still requires at leastrudimentary presses to remove it, something that no palaeolithic personwould have ever built. this is a farmer's food. this is a model diet i found on a website. it looks like a deliciousand nutritious breakfast, but a palaeolithic personwouldn't have had access to it. first of all, the blueberriesare from new england, the avocados, from mexico,and the eggs, from china. this would havenever appeared on any palaeolithic plate.

and last, we have this problem of size. domestic blueberriesare twice the size of wild blueberries. we've already talkedabout bananas; you look at avocados. a wild avocado has maybea couple millimetres of fruit on it, and the same goes for wild olives. and of course chickens, chickensare prolific producers. they lay eggs almost every single day. they're predictable, large and abundant. if you're trying to collectwild eggs, they don't lay year round,

and they're not as easy to find,they're typically small. but maybe you're not convinced, so i'm going to givejust a couple more examples. this, you may all recognise as broccoli. broccoli did not even existin the palaeolithic period. what you see on the leftis wild broccoli - looks quite different. now, wild broccoli is also:wild cabbage, wild cauliflower, wild kale, wild kohlrabi and wild brussels sprouts,they're all the same species. the only difference is they'redifferent cultivars.

we've selectively bred the same species to produce the kind of foodthat we like best. these are human inventions. broccoli, i think, is an interestingexample because it's this weird thing. what even is broccoli? it's such a strange looking vegetable. in case you don't know, it's flowers,the flower of the plant. we've changed this wild plant into something that producesso many dense flowers.

it produces this odd,stalk-like thing, but it is flowers. if you don't believe me,buy some broccoli at your grocery store, put it in a vase, like i didon the right, and it will bloom. it makes a lovely, lovely bouquet. so let's talk about carrots next. you all recognise the carrotson the right, but wild carrot is what's on the left. it contains falcarindiol and otherthings that are natural pesticides. they're bitter in flavourand they taste really bad,

and we've bred them outand we've also expanded them made them much bigger, much sweeter,and much more full of vitamins, because that's what we want. many of you may not know this, but almonds and apricots are extremely closely relatedspecies of prune. the main difference is thatwe've bred out the cyanide in almonds, so that we can eat the seed, and we have selected for bigger,thicker fruits in apricots,

because that's what we wantto eat from that particular species. they're very closely related and,like carrots and broccoli, they are essentially human inventions. so let's talk about some real paleo diets. first of all, i need to clarifythat there is no one paleo diet. there are many, many paleo diets. people, when they spread outacross the world, colonised the continents, they ate local foods, and of coursethey were extremely variable.

so when we speak about palaeolithic diets, it's very importantto speak of them in the plural. let's take a closer lookat one in particular; we're going to go 7,000 yearsback in time to oaxaca, mexico, and right now you're looking at the viewoutside of the guilã¡ naquitz rock shelter, one of the earliest sites in mexico. this is a photographthat i took in december, and people would havebeen living here at this time, and what you are essentiallyseeing right now is dinner.

and this is a far cry from anythingthat you would find on the paleo diet and anything you would findin your modern supermarket. but, there was plenty of food herefor people to eat on a seasonal basis. so, september was high timeat guilã¡ naquitz. this is when a lot of peoplewould have come in and occupied these rock shelters, and they would have eatenthe local resources. and if you notice,this includes a lot of fruit, legumes, agaves,that's what we make tequila from today.

various nuts and beans and squashesand wild game, predominantly rabbits. but by the time april came around, there was very littleedible food in this region so they would have moved on to otherplaces where food was more abundant. so if we take a step back and say, "well, what can we really learn about the palaeolithic dietsaround the world?" there are some generalobservations we can make. one is that they are regionally variable.

people in the arctic haveand will eat something different than people in the tropics. they have different resources. so people who live in placeswith no plants tend to eat more animals, and people who live in placeswhere there are plants tend to eat more plants. they're going to be seasonally variable, because plants seed and fruitat different times, herds migrate and fishspawn on a seasonal cycle.

as these things happen, people have to movefrom resource patch to resource patch, which means that there is periodic highmobility, sometimes over long distances. once again, it depends on the region. food packets were generally small; if you go around collecting wild broccoli, you'll have to collect an awful lot of it to be the equivalentof its domesticated variety. the foods that you would have collected

would have beengenerally tough, woody and fibrous. you would eat meat, but you wouldalso eat the marrow and the organs of the animals you collect,and they'd generally be very lean. finally, the plants you'd eat would still contain a lot of toxinsat various levels, and phytochemicals, some of whichactually have very good health benefits. but it's almost impossiblefor us now to eat this sort of diet. three billion people cannot eatlike foragers on this planet, we are too big.

so, can we take lessonsfrom these palaeolithic diets that we still can applyto our lives today? and the answer is, 'yes.' i think there's three mainlessons we can learn: first, there's no one correct diet,but diversity is the key. so, depending on where you live, you can eat very different things,but you need diversity. we lack the ability to synthesisemany nutrients that we require for life, nutrients and vitamins,

and we are requiredto get them from our foods. eating a diet that's rich in species,has high species diversity is very important. now unfortunately in american diets today, the trend is goingin the opposite direction. if you go and you take a processed foodoff a grocery store's shelf, it doesn't matter if it's cakebatter, mayonnaise or coffee creamer, increasingly there is only three speciesin almost everything we eat. we have corn, soy and wheat.

that's opposite directionwe need to be going. second, we evolved to eat fresh foods,in season, when they are ripe. that's when they have their highestnutritional content. but, of course, we have to also talkabout food storage and preservatives, because in large urban societies, you can't always eateverything fresh; food spoils. some foods preserve naturally well;these include things like seeds and nuts, and that's why traditionally they've beenso important to agricultural populations. but we can preserve them in other ways,through salting, through sugar, vinegar.

we can pickle them, we can smoke them, we can dry them, we can addartificial preservatives. what i find very interesting about thisis that these all work in the same way. they work by inhibiting bacterial growth. but we have to keep in mind that our gastrointestinal systemsare also full of bacteria, good bacteria that domany good things for you: they digest your food,regulate your immune system, promote mucosal function.

if you eat foods full of preservatives, how does that affect your microbiome,your good bacteria within you? and the answer is, 'we really don't know.' and it's somethingwe're only starting to investigate. and third, we evolved to eatwhole foods in their complete package, with their fibreand their roughage and everything. it turns out this is really important, that your foods are not just the sumof the calories and the vitamins. but even the parts you can't digestare very important.

the fibre that you eat regulates the speed at whichthe food travels through your gut. it modulates metabolism,it slows down the release of sugars, it has all sorts of functions, it feedsthe good bacteria that live in your gut. and increasingly we're seeingthat low fibre diets are associated with microbial communities that cause thingslike obesity and diabetes. what's unfortunate also in the globalisedsystem of processed foods is that we're losing these connections,we're losing the whole food,

and we're eating reconstituted,concentrated foods, and we don't get the benefitsof having, for example, the fibre and pectin in the fruit juicebecause it's been filtered out. we're losing all of this balance. and, as an exampleof how this thing gets so out of balance, we can eat so many more calories, so much more food in a very small packagewithout realising it, and that short-circuits our abilities

to know when we're fulland when we've had enough. so i have a question,and my question is, i was wondering, does anyone here know, if you takea soda, let's say a 34 ounce soda, which is increasingly becoming the normalsize, like this one, and you drink it - imagine that you're backin the palaeolithic period, and you want to consumethe equivalent amount of sugar. how much sugar cane,if you stumbled upon a sugar cane field, how much would you have to eat, how many feet of sugar canedo you think you'd have to eat?

i brought some sugar cane. how many feet of sugar cane do you thinkyou'd have to consume to reach that level? any ideas? one... how many sticks do youthink you'd have to eat? they're pretty big. not quite 40 feet. you'd have to eat 8.5 feet of sugar caneto reach that level. that's an awful lot of sugar. there is no physical waythat a palaeolithic person

could have possibly eaten that muchsugar cane, even if they really wanted to, and now you can consumeit in about 20 minutes. so, by decoupling the whole foodfrom the nutrients inside of it, we trick our bodiesand we can override the mechanisms that we've evolved to signalfullness and satiation. these are the three main lessons i thinkwe can learn from real palaeolithic diets: there's no one correct diet,but dietary diversity is key, that we need to eatfresh foods when possible and that we need to eat whole foods.

so, anthropology and evolutionary medicinehave a lot to teach us about ourselves and new technologiesare opening up new windows into the past. but we still have a lot to learn from our palaeolithicand our neolithic ancestors. thank you. (applause)