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#1 Absolute Best Way to Clean Arteries — Transcript

by Dr. Ford Brewer MD MPH · 6,159 words · 875 segments · language en · Watch on YouTube

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0:00I was able to reverse about 20 years
0:02worth of plaque so I can tell you it can
0:05be done but one of the questions is how
0:08do you do that how do you actually
0:10unclog arteries we're going to discuss
0:13all the aspects you need to address this
0:17the first one is the big one we're
0:19sitting here in the kitchen obviously
0:20but we're going to be talking about
0:22arteries like a drain in the kitchen if
0:25it gets clogged it can rig Havoc if
0:27arteries get clogged they can r break
0:30Havoc they can kill you and just like a
0:33drain in the kitchen arteries get
0:35clogged by what you put in them and we
0:38have so many people get so worried about
0:40the different aspects and warnings about
0:43food and diet we decided to try to make
0:46it a lot simpler today if it's on this
0:49side of the table don't eat it it will
0:52clog your arteries if it's on this side
0:55of the table you can eat it it's safe
0:59this is
1:00cereal complex uh carbohydrates that
1:03have just been ground up ultr processed
1:07carbohydrates anything comes from a
1:10flower is ultra-processed grains and
1:12it's super duper high intensity
1:16carbohydrates and the reason that's a
1:18problem is that most of us cannot fully
1:22and healthily metabolize those kind of
1:25carbohydrates for example even with
1:27cereals the guys that sell the poisons
1:30recommend a dose of about this much a
1:34cup to a cup and a half and you know
1:36that's small your typical person in 84%
1:39of this country eats cereal on a regular
1:42basis and they eat more like twice this
1:45much 30 gram of ultra-processed carbs it
1:50can wreak havoc on your arteries in a
1:52full day this is 60 60 to 80 grams of
1:56ultr processed carbs so again please
1:59stay away from this side of the table
2:01now when you get to talking about this
2:04side of the table again there will be a
2:06lot of things that come up and that's
2:08why people get so confused let's look at
2:11this for example from the the beginning
2:14who can hate on avocados they're great
2:16right a wonderful source of healthy fats
2:19well a lot of people do hate avocados
2:22they just don't like them and I'm
2:24telling you you know I didn't like them
2:26either but here's what I did there's
2:28such an important part of a healthy diet
2:31I just ate it and ate it and ate it
2:34until I started liking it that's what I
2:36did with herring and sardines and some
2:39of that kind of stuff that's actually
2:41what I did with cruciferous vegetables
2:44these can also be a very very healthy
2:47part of a diet now I know people will
2:50say oh wait a minute they make me bloat
2:53they've got leans they've got oxalates
2:56and all of those things are true but you
2:58know what these can still be a part of a
3:00healthy diet and think about making
3:03maybe just cooking these more fully
3:06staying hydrated and that will help with
3:09things like bloating and I've had my my
3:12own problems with oxalates I had a major
3:15kidney stone that kept me sick for six
3:18weeks I'm not going to bore you with
3:20that story in fact I'm going to go to
3:23something else that's very important in
3:25terms of a diet this is salmon we all
3:28get too many omega-6 fatty acids we need
3:32to get more Omega-3s and people
3:34recognize that and for Years everybody
3:37just saw salmon as the best most
3:40practical way to do that until people
3:43started talking about salmon farming and
3:46microplastics and Mercury those can all
3:50still be an issue for salmon but I go
3:53back
3:54to the fact salmon is so much healthier
3:58even Farm Rave salmon is healthier than
4:00Lucky Charms I just have to tell you and
4:04there's some other things too if you're
4:06still into eating fish and you want to
4:07get Omega-3s you can try the mash fish
4:10mackerel anchovies sardines Herring now
4:14if you w't take any kind of animal
4:17product but you want to get Omega-3s yes
4:20you can get them with something like
4:22this you might not be able to see it
4:23very well but this is a these are seeds
4:26these are flax seeds and yes there are
4:29going to be people that start hating on
4:30flax seeds that already do flax seeds
4:33have to be fresh they have to be ground
4:35it's a problem for your body to digest
4:38them and even if it digests them your
4:40body does struggle to turn the Omega-3s
4:44and flax seeds into the specific kind of
4:47Omega-3s that your body needs so yeah
4:50there are challenges every food on this
4:53side of the table so speaking of every
4:55food here's another one and this sort of
4:58mixes up the two sides of the table this
5:00is sauerkraut people love to think about
5:03the idea of supporting their gut their
5:06gut biome with healthy bacteria
5:09probiotics and prebiotics now when you
5:13think about that most people think
5:15yogurt I love yogurt and kombucha and
5:19some of these other things one of the
5:21reasons those are so popular is that
5:25most of them they're sweet the human
5:28taste loves sweet
5:30and unfortunately most of the yogurts
5:32and kombuchas that you find out there
5:35have too many sugars they actually
5:37belong on this side of the table now
5:40some of them are healthy but if you
5:42really want to take a reliable version
5:45of a of a fermented food just stick with
5:48my favorite sauerkraut or something I'm
5:52trying to learn how to like I had to
5:54learn how to like sauerkraut too I'm
5:57trying to learn how to like kimchi as
5:59well again again all acquired tastes now
6:03speaking of oxalates like I mentioned a
6:05few minutes ago and again I won't go
6:07down that bunny hole of my pain from my
6:10kidney stone I'm still a big fan of nuts
6:13and there's several type of nuts we've
6:15got three kinds here we've got almonds
6:18beans macadamia nuts you know a lot of
6:21people will say besides the oxalates
6:23issue they'll say well almonds have
6:25carbs in them so they're not good for a
6:27keto diet oh come on I can eat plenty of
6:30almonds and still remain ketotic well
6:33let me just say one other thing about
6:35almonds yes they may have some carbs in
6:37them but like Robert lustig would say I
6:39and I agree with him on that point those
6:42carbs and almonds are clearly wrapped in
6:44the antidote fiber and no I'm not going
6:47to get started on that debate about
6:50fiber and whether it's really as healthy
6:52as people think it can be a part of a
6:54healthy diet now my two favorite nuts
6:57are the other two macadamia nuts
7:00and the nut from my region of the world
7:03peans or as so many people from around
7:05here say
7:07peans these are great parts of a healthy
7:10diet now that's it right well no that's
7:14not quite it there's one more thing
7:17saturated
7:18fats good old red
7:21meat red meat and eggs now if you're one
7:26of those people who still thinks that
7:29saturated fats cannot be part of a
7:31healthy diet please think again that's
7:35just not true maybe if if you're a
7:36reader read the book The Big Fat
7:39Surprise by Nina Ty cols or if you're
7:41more of the science geeky side there's a
7:44couple of really good metaanalyses that
7:47have been published since then in Jack
7:50the Journal of the American College of
7:51Cardiology anyway let's get a little bit
7:54deeper in this we said diet is just not
7:59enough
8:00diet is King but you need to use the
8:02energy you're consuming you just got to
8:04burn it if you don't burn it it's going
8:07to start sticking there on your hips
8:10your thighs your belly so movement
8:15improves circulation it strengthens your
8:17heart it helps burn off harmful fats and
8:21that contributes to artery blockage so
8:23that's what you want to do you do want
8:25to move you want to exercise and
8:27exercise can be painful
8:30it's also necessary people in my
8:32generation may remember that old lising
8:35commercial the taste you hate once a day
8:38and the point they're making is it may
8:39be bad it may not feel good but it's
8:42what you needed we have found since then
8:44that it wasn't what you needed either
8:46but it sort of underlines you know what
8:49the guys say in Pumping Iron no pain no
8:51gain or what others will say the road to
8:55Heaven sometimes feels like hell
8:58sometime you just go got to do the work
9:00and that's the case with exercise so
9:03talking about exercise what's the first
9:06thing that you need to do well it
9:10depends it almost always depends it
9:12depends on the context now if you're new
9:15to exercise it's totally different from
9:19somebody who's got a long history of
9:23exercise and is already in good shape
9:25let's say you're new to exercise and you
9:28haven't exercised much at all in a long
9:30time you might be thinking I hate
9:34exercise most people that haven't done
9:36it in a long time hate it it they think
9:39it's painful and I don't really want to
9:42see benefits months from now if I'm
9:46going to exercise I want to see benefits
9:48immediately well be careful about that
9:51going down that road because if you want
9:54to see exercise benefits immediately
9:58you're probably going to go try to go
9:59from zero to 100 and not only is that
10:03not going to work it can result in an
10:06injury so here's what you should do
10:09start with small efforts even walking
10:13walking is a great base to get started
10:16from you know some people go ahead and
10:19get go from that to jogging or even
10:22sprinting and sprinting is one of the
10:24big things that we want to do in fact
10:27the combination of walking and sprinting
10:30is a great long-term goal but again
10:33let's go back here let's rewind do that
10:36gradually don't get started immediately
10:39from doing nothing to sprinting you just
10:43shouldn't
10:44exercise with difficult kind of things
10:47right out of the gate now something else
10:50you need to remember is resistance
10:53training I hate to say it but the guys
10:56are right when they say quote no pain no
10:59gain
11:00but they're only right in certain
11:03contexts the first context to remember
11:06is you don't want to start with pain you
11:08don't want to start getting anywhere
11:10near pain for the first few months just
11:12start with something simple isometric
11:15exercise you know just pushing against
11:17there like that or squeezing something
11:20squeezing something gives you better a
11:23better start on your grip strength and
11:26grip strength has been shown multiple
11:30times to be a great indicator
11:32bioindicator of longevity healthy
11:35longevity we don't know why we don't
11:37know if the muscles here happen to
11:40stimulate your brain and your metabolism
11:43or if it's the other way around a good
11:45brain and a good metabolism stimulate
11:48those muscles or maybe there's a little
11:50bit of both nobody knows that but what
11:53we do know is grip strength helps a lot
11:57so again even simple isometric exercises
12:01and the the afficionados here are going
12:03to say and I'm going to get comments
12:05about it isometrics are no good come on
12:09I understand that isometrics are not the
12:12best for an advanced resistance muscle
12:16trainer bodybuilder they don't use that
12:20but that's not who we're talking about
12:21right now we're talking about someone
12:25who's just getting started and guess
12:28what if you're in that position starting
12:31is the most important part somebody
12:34who's not developed the routine of
12:35exercise is just just should start doing
12:38the least possible as many times as
12:41possible you know again the what we call
12:44them the iron heads you know the people
12:46that are just into really working out
12:49they're going to say m you need to do
12:52highweight small reps meaning as much
12:55weight as you can actually do for just
12:58five reps I get that there's clearly a
13:00place for that and it's not with the
13:04beginner I'd rather see you exercise 3
13:07to five minutes very simple not getting
13:10a huge burn three to even five times a
13:14day then see you start off by going to a
13:18half hour or one hour thing at the gym
13:21once a week even three or four times a
13:24week I'd rather you take these things we
13:26call exercise snack snacks exercise
13:31snacks you can end up feeling
13:33discouraged if you're just doing it once
13:35a week because you're not going to see
13:36that much difference these three to five
13:41exercise snacks per day are really going
13:43to start improving your muscle town and
13:46that's a great place to start as you
13:49progress you'll see benefits and then
13:52when you least expect it your body's
13:56going to be saying hey let's push a
13:58little bit harder let's get some more
14:00exercise and let's make it a little bit
14:02harder exercise is great medicine for
14:05arteries it promotes vasodilation and it
14:08reduces inflammation improving chances
14:10of arterial plaque reversal now think
14:12about it we're talking about shortterm
14:14here long term it's even better because
14:19metabolically active muscles meaning
14:21muscles that are strong are your best
14:25internal safety valve against
14:30rising blood sugar because your muscles
14:33don't need an insulin receptor to pull
14:36sugar out of that blood where it can
14:39damage the artery and into the muscle
14:41where it's safe so think about it both
14:45shortterm with vasod dilation and
14:47decrease inflammation and longterm with
14:50that decrease in glucose both of these
14:53things will help you with muscles and
14:58your arteries now let's talk about the
15:00seasoned athlete for a minute or those
15:03that you know those of us who at least
15:04exercise regularly I got a quick tip for
15:07you too aerobics and resistance training
15:10are both fine and we need both we need a
15:13base of aerobics you don't need to turn
15:15the basics into jogging walking and
15:18rcking both are great and other things
15:21as well resistance training is fine too
15:24but one of the biggest gaps that we find
15:27even in people who are who've been doing
15:29this for a while they're seasoned it's
15:32the intensity training we'll talk about
15:34that in a minute but before we do
15:37intensity training for what your arms
15:39you talk about exercise to men and they
15:41always think about their guns their arms
15:44that's not what changes your metabolism
15:46we want you to focus on your legs
15:49resistance training for example is not
15:52something that should be for your arms
15:55it should be targeting your legs look at
15:59the big bodybuilders you know the
16:00classic old Arnold Schwarzenegger huge
16:03arms but his legs were far far bigger
16:06than his arms and the bodybuilders all
16:09say this oh here comes a rookie or a
16:11newbie he keeps working on his arms but
16:14they're not growing because he's not
16:16working on his legs you see the
16:20bodybuilders have discovered just by
16:23doing it that your legs really jumpstart
16:27your metabolism why do I talk all this
16:30stuff about bodybuilders not because I'm
16:32trying to make anybody a bodybuilder
16:34that's not our goal here but our goal is
16:37this to change your metabolism so it's
16:41like Ben bigman would say friends don't
16:44let friends Skip Leg Day and he's
16:48talking about metabolism legs improve
16:53your
16:53metabolism when you have metabolic
16:56disease pre-diabetes
16:58diabetes insulin resistance now a few
17:01minutes ago let's get back to something
17:03I said I was talking about
17:05high-intensity interval training or hit
17:08hit is looking for improving those
17:12capillaries now what's a capillary it's
17:15that microscopic artery penetrating the
17:18muscle why is that so important well you
17:20remember we keep talking about insulin
17:23receptors you remember we keep talking
17:26about insulin receptors pulling sugar
17:29out of the blood where it causes damage
17:31and putting it into the muscles so
17:34there's a lot going on right there think
17:36about it for just a minute where does
17:39our body keep most in insulin receptors
17:41in the muscles because there's a lot
17:43more muscle than there is liver or fat
17:45for most of us there should be if we're
17:48healthy and where are the biggest muscle
17:50groups in the legs so it just so happens
17:55that when you have insulin resistance
17:58most people with insulin resistance have
18:00begun to lose their capillary
18:03penetration of those large muscles of
18:05the leg so basically what's going on is
18:08they're losing the major surface
18:11interface between their arteries and
18:13their muscles now think about that is
18:17there's a real chicken or egg question
18:19here and that chicken or egg question
18:20has not been answered by science yet are
18:23we losing our capillary penetration of
18:26our leg muscles because we have insulin
18:29resistance pre-diabetes
18:30or are we developing pre-diabetes and
18:35insulin resistance because we're losing
18:38our capillaries the place where our
18:42biggest concentration of insulin
18:44receptors lies the bottom line is we
18:46don't know now why did I go there I
18:48thought we were talking about
18:49high-intensity interval work we were and
18:52that's why because diet may be king but
18:57diet has not been Dem demonstrated to
19:01redrill those lost capillaries in those
19:05muscles like high-intensity interval
19:08work so if we want to regrow the insulin
19:12receptors that we're losing we need to
19:14do HP training high-intensity interval
19:17work and people say oh that's so hard I
19:20agree because in order to do
19:22high-intensity interval work you have to
19:23be
19:25going you know with level two training
19:28mild aerobics you're able to talk you're
19:31able to hum that's just a lot more
19:35comfortable than
19:38going but think about the whole thing if
19:41you're struggling to breathe that means
19:43a large part of your body is struggling
19:46to get
19:47oxygen and if you're doing
19:49high-intensity interval work you're
19:52pushing your muscles those large muscles
19:56their ability to get oxygen it goes back
19:59to no pain no gain you want to
20:02stress those muscles and their ability
20:05to get oxygen that has been shown to
20:09help redrill those microscopic
20:12capillaries in those large muscles now
20:16I've gone way deep into high-intensity
20:18interval training I'm just going to make
20:19a real quick comment about the newest
20:22kid in the Block in the high-intensity
20:25interval training area it's called rehit
20:28reduced exertion high-intensity interval
20:30training the standard hit program was
20:32like at least half an hour it included
20:35going up to 80% or more of your max for
20:39a minute and then coming down for a
20:41minute to a recovery phase doing that 10
20:45times that's a lot and you feel totally
20:48washed out but with the new kit on the
20:50Block reduced exertion only has two
20:53intervals not 10 and you can do it in 5
20:56minutes and only 20 seconds per
20:59high-intensity phase not a full minute
21:03you're getting great impact the evidence
21:06would show that but you're not feeling
21:09washed out at the end heck I can get few
21:12minutes between patience go down and do
21:14some Reit as how do I do it on an old
21:17Schwin airdine 30-year old bike it's
21:22yeah I'm cheap I also do them on a
21:25rebounder which is you think is is very
21:29low intensity not if you actually go
21:31into a flat Sprint on the rebounder and
21:34I've got Hills near the house I go out
21:36and run up those Hills so again not
21:40going to go any further on that I just
21:41want to make sure that you understand
21:44the importance of intensity training and
21:48why it's so important it's red drilling
21:52those
21:53capillaries because most people don't
21:56understand it okay now let's talk about
21:58something else diet and exercise are
22:01important they're the base of the
22:03pyramid but when you exercise you're not
22:07really improving your body tissues at
22:10the time that you
22:11exercise when are you improving them
22:14when you're resting when you're sleeping
22:17if you're not getting good sleep all
22:19that work on the exercise is not
22:23benefiting you as much as it could you
22:26can really mess up your progress with
22:28with poor sleep we need to get at least
22:316 to 8 hours of adequate sleep every day
22:33and the right amount of Deep Sleep the
22:35right amount of Rim sleep I'm not going
22:37to go too deep into those areas there's
22:40just too much for right now but if you'd
22:42like to hear us go into that it's a big
22:44interest of mine and so just make some
22:46comments down below if you'd like for us
22:49to you got to get a good sleep you got
22:50to get Rim which is rapid eye movement
22:53sleep it's When We're Dreaming and it
22:55has a big impact on reconfiguring our
22:58brain deep sleep appears to have a big
23:01impact on reconfiguring our hormones and
23:04other physical components so how do you
23:07make sure that you're getting good sleep
23:09and those of you that think oh I do fine
23:11on five hours you really need to think
23:14again how do you do this start with the
23:17basics sleep hygiene simple things like
23:21creating a comforting place in your room
23:24be careful using your phone when you're
23:26going to sleep meditation can help
23:29but when you're thinking about
23:30meditation one of the key things that a
23:33lot of people forget is slowing that
23:35breathing down normal breath rates are
23:3816 to 20 per minute with meditating get
23:42less than 10 it has a big impact on your
23:45vegus nerve which calms you down it also
23:48has some other impacts as well it slows
23:50your heart rate the key is relaxing
23:53instead of just trying to go to sleep
23:56also if you're dealing with prostate
23:58issues like most of men my age if they
24:02make you pee at night that's something
24:04that really needs to be addressed and
24:06again if you have some issues there let
24:08us know down in the comments and again
24:10we'll respond to your comments and start
24:12getting some more content in that space
24:15some more information out sleep apnea is
24:17another major issue for most of us with
24:21sleep apnea weight loss can help a lot
24:24but not everybody I have sleep apnea
24:27problems I have it even when my BMI is
24:30like
24:3122 so it's not always weight loss and
24:34fat build up around your your Airway
24:37sometimes your the bones like your
24:41pallet you have a high arch sometimes
24:44you have a narrow Arch on your teeth
24:47sometimes the tongue gets in the way so
24:49these are all things that you need to be
24:50aware of and think about quite often one
24:53of the biggest things for sleep apnea
24:56very simple very easy is training
24:59yourself to sleep on your side instead
25:01of your back or your stomach but again
25:04that's just a very simple easy thing you
25:08really got to understand what's going on
25:10and that often involves a sleep
25:13evaluation now a lot of people would say
25:15you know what heck with all that I just
25:17take a pill and I go to sleep Lester one
25:20of the other pills the problem with
25:22pills I I don't recommend them at all in
25:24fact I would strongly advise against use
25:27of pills for Sleep especially regular
25:31use you're just not going to achieve
25:33quality sleep and when you try to get
25:35off of those pills it's got an
25:38physically addicting effect to where you
25:40really really can't sleep then so it
25:43decreases the quality of your sleep when
25:45you're using sleep medications and then
25:48when you try to come off it really
25:50messes you up some supplements that
25:53might help include magnesium 3 and8 and
25:55even things like vitamin D we're not
25:57going to go deeper into the supplement
25:59world right now but we're only halfway
26:02into this process let's talk about a
26:04couple of factors that are so
26:06intertwined they're behind a lot of
26:09cases of heart attacks and strokes you
26:11ready stress and relationships Believe
26:14It or Not job and social related stress
26:18can raise cortisol levels among other
26:21hormones like insulin which is impacted
26:24by cortisol you create a Cascade of
26:27inflammation fat storage and more
26:29inflammation that ultimately leads to
26:32plaque in your arteries Implement
26:35strategies to manage stress it's
26:37critical to avoid stress sources that's
26:40one way to do it exercise is a key thing
26:43it's one of the bigger things for me I
26:45sort of enjoy putting myself in
26:47positions where I have stress so for
26:49example I'm supposed to be retired the
26:52reality is I would be bored to tears I
26:55like golf I like travel I'm not that
26:59good at either one of them I love doing
27:01what I do and people tell me all the
27:03time we're saving lives so I do more and
27:06more of that running a channel running a
27:09clinic that sees patients running
27:11programs like our metabolic Reset
27:14Program all of those things can be
27:16pretty stressful but exercise is my way
27:20of pushing through that burning out that
27:23cortisol and relaxing and sleeping well
27:26at the end of the night you know hobbies
27:28and meditation are alternatives as well
27:31and I use both of those one of my
27:33hobbies has become exercise though and
27:37meditation is something that I actually
27:39do almost every night either when I'm
27:42going to sleep or when I wake up early
27:44in the morning like 3:00 or 4: in the
27:46morning which I often do not always but
27:49I often do and I'll slow my breathing
27:51down and start to meditate that helps me
27:54get back to sleep something that's one
27:57of my favorite but we just don't get a
27:59lot of airtime on it is life purpose you
28:03know there've been a couple of studies
28:05which show very conclusively having a
28:09life purpose it makes you like the ever
28:12ready bunny was it the ever ready bunny
28:15where it took a licking but kept on
28:17ticking well that reminds me of the
28:19study the the Holocaust Survivor study
28:22these people that survived concentration
28:25camps surviv the rest of life too and
28:27you You' look at that your first
28:29reaction you know as an epidemiologist a
28:31scientist is well they had good genetics
28:34they didn't succumb to a diabetes
28:36pre-diabetes cancers the other major
28:38Killers
28:40genetically no they looked at that and
28:43these people actually had more cancers
28:46more
28:47diabetes so how did these people survive
28:52so much longer than their peers either
28:54in concentration camps or in life
28:58outside of concentration camps during
29:00peace time that's clearly what happens
29:03the answer is we don't know but we do
29:07know this they have a life purpose a
29:10strong life purpose now you may push at
29:13that and say well Ford you tell us all
29:14the time don't look at just one study
29:17I'm not there was another study the
29:19retiree health study in the US it had a
29:23great gauge for grading retirees and
29:28their sense of purpose how strong that
29:30sense of purpose was guess what there
29:32was what we call a dose response curve
29:34and that's very powerful in terms of
29:36science and epidemiology if you care
29:39about that stuff basically it shows the
29:42higher your strength the stronger your
29:44strength of purpose the higher your
29:45strength of purpose the longer and
29:48healthier your life so again having a
29:51sense of purpose is no joke it's very
29:56very powerful and like I said it's maybe
30:00my favorite thing out of all of this I
30:02grew up Christian in the Deep South
30:05South Carolina and was a Bible teacher a
30:10Sunday school teacher for many years and
30:12to me I do feel very very strongly that
30:15what I'm doing is helping people I'm I'm
30:18diving into an area where there's just
30:20Untold damage to humanity and every time
30:25I can make a difference it just makes me
30:27feel like
30:28I'm fulfilling my purpose that is my
30:31purpose in life to continue to get this
30:34message out that there's something
30:36that's killing and disabling more of us
30:39than anything
30:40else and there's something we can do
30:44about it it's not just all doom and
30:45gloom it's with just a little bit of
30:48discipline and a little bit of awareness
30:51we can take most of these risks right
30:53off the table and when I say off the
30:56table it sounds like just a term no I
31:00mean off the table because you get right
31:03back to the very beginning carbs carbs
31:07carbs especially ultr processed carbs
31:11cereals breads pastas you start by
31:14taking that off the table you take all
31:17of the major risks the biggest risks for
31:20heart attack stroke blindness kidney
31:22disease erectile dysfunction for men so
31:25for men which would you rather have the
31:27ability ility to have good sex or
31:31pasta some of you may have trouble with
31:33that decision most of us don't there are
31:36several supplements that we would
31:38consider that we would focus on the two
31:41most important ones are vitamin D3 and
31:45nasin both of these can be dangerous or
31:48there's clearly evidence that they can
31:50be dangerous if you take them too high a
31:52dosage and in both of these the current
31:55recommended dosages are to low with
31:59vitamin D3 um the dosages that have been
32:03recommended are like uh 2,000
32:05international units a day most people
32:08don't reach even 40 a level of serum
32:12level of 40 at that dosage what I have
32:15seen in reviewing the evidence in the
32:16literature is that you should take 5,000
32:20all of us can and should assume that we
32:24have some vitamin D3 deficiency and it's
32:26a big deal in impacting our uh glucose
32:30metabolism as well as depression uh
32:33other things um so just go ahead and
32:36start taking 5,000 international units
32:39of vitamin D3 then titrate that to a
32:42blood level between 60 and 90 again the
32:45current Labs would say up to 40 and then
32:4840 is good 40 is good to prevent rickets
32:51it's not good to manage metabolic health
32:55I'm very much aware that there's a lot
32:57of debate some YouTube content creators
32:59saying that no all this stuff about
33:01vitamin D increase is malarkey is no
33:05good it's not true and that you can go
33:07as high as you want take 10,000 even
33:1125,000 international units per day I can
33:14tell you I've reviewed the science and
33:16I've seen multiple episodes where people
33:18were taking 10,000 25,000 units per day
33:23their blood levels got 115 or higher
33:27their calcium levels went up it injured
33:30their kidneys and it died so I recommend
33:33being you know I will acknowledge
33:35there's some facts behind what some of
33:37the other YouTube creators discuss on
33:39this area but I just recommend being a
33:42little bit safer keep your blood levels
33:4560 to 90 don't go above 90 that's what I
33:48do that's vitamin D3 nin is the second
33:52really big supplement that we use for
33:54cleaning arterial plaques there was one
33:57stud study that showed that Nas didn't
34:00help and I remember I did a video where
34:03I picked up the recording of the
34:05principal investigator and he said it
34:08was my study but it was a disaster
34:10because people are going to think Nas
34:12doesn't work and we know that it does we
34:15have no doubt that Nas works
34:19unfortunately he was right the American
34:22side of the Atlantic picked up that
34:24study and said ni doesn't work don't
34:26take it anymore so you'll hear a lot of
34:28doctors say that on the other side
34:30though the Cardiology community and
34:32preventive community in Europe continued
34:35to use nasin I recommend continuing to
34:39use nasin as well nasin is really the
34:42only thing that we know of that
34:43accomplishes four things one it improves
34:46LP littlea two it improves HDL three it
34:51improves triglycerides and four it
34:54improves LDL these are all things
34:56markers that we want to see happen in
34:58our metabolism so we know that nasin is
35:02actually probably improving metabolism
35:05now final comment about nasin what are
35:07the dages I recommend starting at 250
35:10milligrams and you can go actually up to
35:13two GRS when you talk to people that
35:16actually use niin for prevention
35:19especially some cardiologists for
35:20example they'll say nope you got to get
35:22all the way to two grams or it's not
35:24going to do anything that's not true I
35:26mean when you watch LP littlea and some
35:29of these indicators that I discussed
35:30earlier I've seen patients get better
35:34and drop their LP little a from 150 down
35:37to 25 with just 250 millgram of niin
35:43vitamin K2 now that's one of our more
35:46popular topics and one of the reasons is
35:48it has grown for three years in a row
35:51vitamin K2 Sals doubled then doubled
35:54again then doubled again there's a
35:57perception out there that vitamin K2
35:59actually takes calcium out of the artery
36:01wall where it shouldn't be and puts it
36:04back into the bone where we want it
36:06although there's probably some truth to
36:09that I think that it's a little bit more
36:11complicated than that I think there are
36:12a few enzymes that that are involved in
36:15helping put calcium back in the bone and
36:18other enzymes that help take calcium out
36:21of artery walls like
36:24mg Matrix GLA protein now going to get
36:27any more technical than that but I think
36:30that there's evidence that links that to
36:33the things that we want to see getting
36:36calcium out of the artery wall and into
36:38the bones now a couple of other things
36:41to think about is those enzymes when
36:44they're activated seem to be linked to
36:47decreasing insulin resistance metabolic
36:50disease so there's something in there
36:52where there's a linkage between
36:54metabolic disease and this calcium
36:57movement using those those enzymes those
37:01proteins have we seen significant
37:03evidence with that specific linkage yes
37:06I've actually seen studies where
37:07middle-aged men with insulin resistance
37:10were given vitamin K2 and it did improve
37:13it there's more studies going on it's
37:16just a research signal or a study signal
37:19in other words an early study showing
37:21Improvement let's wait until we see a
37:23little bit more studies before we know
37:25exactly what's going on but but yes I do
37:28take vitamin K2 now what do I take it's
37:31unfortunate the way most vitamin K2 is
37:34provided because it's provided quite
37:36often in pills with D3 and they give you
37:40100
37:41micrograms 100 micrograms of K2 is just
37:44not going to do anything even the the
37:47study that showed some improvement with
37:49metabolic disease pre-diabetes with
37:51middle-aged men it was 400 micrograms so
37:54I recommend getting at least 400
37:56micrograms of vitamin
37:58K2 how do I do that I I have nto powder
38:02and I take vitamin K2 both as
38:04supplements the thing to remember about
38:06dosage for vitamin K2 versus vitamin D3
38:10or niin deaths have been associated with
38:14the latter two with niin with damage to
38:17the liver with vitamin D3 damage to the
38:21kidneys there have been no deaths
38:23associated with high doses of vitamin K2
38:26and in fact when you look at dosages
38:28there's a thing called megad do K2 it's
38:32in milligrams we're talking about uh
38:35like 50 to 150 milligram which is what
38:3850 to 150 times the dosage of these 100
38:43to 400 microgram doses of K2 so
38:48sometimes I just take the megga do the
38:50megga do was developed and has been
38:52studied by the way for people with
38:55osteoporosis again helping repopulate
38:58their bones with calcium so you know
39:01that these doses 1 to 400 micrograms of
39:04K2 they're not going to do damage and
39:07finally berberine now many people see
39:10berberine as a replacement for
39:12metformin it's not but it does have some
39:15similarities in terms of helping with
39:17metabolic disease some people talk about
39:20it decreasing LDL and as you know I
39:23don't focus on that very much what's the
39:25dosage one to one .5 G per day and can
39:31it help with arterial plaque yes there's
39:33some evidence that it does so
39:36nines there was a study that showed
39:39actually even plaque reversal from a
39:43dosage of
39:4410,800 units fibrin units or fibrinol
39:48inic units of ninas so I recommend doing
39:52at least 6 to 8,000 units per day now I
39:56get mine from natto powder if you take
39:59natto you can get that you can also get
40:02K2 from the same thing to know more
40:04about how I use medications for clogged
40:07arteries watch this video right
40:11here to know how we deal with fasting to
40:16clean arteries check out this
40:20video thanks

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