Transcription
[Applause]
Well, thank you very much for that very generous introduction. I'm going to dive right into it. What's the fuss about fats? Okay, so what is the fuss? What is the fuss? Why is there such a big fuss about fats?
So, this is going to be in two parts. I'm going to show you slides, but first, I'm going to draw you a picture because fats are not just fats. Okay? There's a different kind of fat in different parts of your body. People just think fats are fats, but they're not. There are different kinds of fats. There are all sorts of different kinds of fats.
So, let's take an artery. I'm going to draw you an artery first. Let's have a better artery than that. Let's draw a better artery. There we go. Now, this artery can be any part of your body, and plaque starts growing in it, right? Your coronary arteries, let's say. And you have hardening of the arteries.
So, you say, "Oh, you've got all this calcium build-up in the walls of the arteries." Now, look where I'm drawing the calcium, the build-up of plaque. It's on the outside. But wait a second; I've got blocked inside arteries. Well, it does grow inside too, but it only grows a little bit. Most of it is actually on the outside of the artery. Okay, so what's wrong if it's all growing on the outside of the artery?
But what's wrong is that it can also grow inward, and when it grows inward, once it starts narrowing the artery down, now the blood flow gets reduced.
Now, this is calcium, and that's the calcium score that all of you do. But there's something else: there are islands of plaque here that are not calcified. Then, this is a normal part of the artery, and then again there's calcium build-up over here.
So, what's going on here? What's the difference between this part and this part? This here is called soft plaque. This is called hard plaque. So, the problem with this is it causes obstruction.
The problem with the soft one—what's in it? Fat. What kind of fat? Bad fat. What is bad fat? It's fat that is made up of LDL. Well, you all know about LDL—low-density lipoproteins. But again, it's not just your total LDL. This thing is made up of small, dense LDL, abnormal LDL.
So, you all have high LDL, they have low LDL. Is there a difference in your heart attack rates? No, there isn't, in spite of what all the literature will tell you and what your doctors will tell you. More than 50% of the patients who have heart attacks have normal LDLs. Then how can they be having heart attacks? How can LDL be causing heart attacks?
What is a heart attack? Now I'm going to show you what a heart attack is. This thing ruptures, a blood clot forms on it. If the blood clot is small, you won't even know; it'll get covered over, and now you're getting a little bit of plaque formation. But if the blood clot is big, now you'll start having chest pain because the blood is not moving through. And if you're really unlucky, the blood clot is a big blood clot, and now the artery is completely shut down.
So, this plaque over here, the soft one, can rupture. Why would it rupture? Why would it suddenly crack like a pimple on the inside of the artery? It's because it's made up of fat, and this fat is the wrong kind of fat—it's inflammatory fat.
Think of a pimple; it's inflammatory, it's got pus in it, right? This is pus in the artery. When we do a biopsy of this, this is what you're going to find. You're going to find in it lots and lots of fat globules, and you're going to find in it T cells, B cells, which are inflammatory cells as part of your white cells, right? Your immune system—lots and lots of T cells, lots and lots of B cells—and you're going to find here macrophages. That's your white cells, your WBCs, right, that go and kill bacteria and kill viruses and kill foreign particles.
What are they doing here? Why are they fighting a war in here? Who are they fighting against? Who are the T cells and the B cells producing cytokines that are going to produce MMPs—Matrix metalloproteinases—and break this down? Suddenly, this thing is going to break open, and now a blood clot will form there.
What's it fighting against? It's fighting against something foreign. What is that foreign stuff? What is it? This foreign stuff is this fat here. And what's this fat made up of? It's made up of damaged LDL. Damaged LDL, not regular LDL—damaged LDL.
So, if you look at people who have damaged LDL, they are going to have this. And when there's enough damaged LDL and enough inflammation, if you get enough inflammation in here, the wall here is going to break down. And when that wall breaks down, the blood that's going past there is going to make a blood clot on it.
So, you've got to make sure that your plaques don't have inflammation in it. Therefore, what's going to cause the inflammation is small, dense LDL, abnormal LDL particles. These are abnormal LDL particles.
So, how do you make abnormal LDL particles? Well, if you do the advanced lipid test, it will tell you the sizes of your LDL. So, you put it through the test and say, "Oh, here's a peak of LDL of this size," and then you're going to get small, dense particles.
So, you're going to get another peak, another peak, and another peak. These are abnormal LDL particles— they've been damaged. Damaged by what? What's damaging the LDL that now, instead of having all the LDL particles being of the same size, now you're getting smaller ones and even smaller ones?
What's the difference between these and these and these? What's the difference? What the difference is is the fats in it. So, these LDL particles have cholesterol in them; they're fatty acids, okay? And then they have lipoproteins on them. So these are little balls, lipoproteins, on top of them.
So they all have cholesterol, but what's the difference between these? It's the constitution of the fatty acids. What is a fatty acid? It's a glycerol body with three fatty acids attached to it—three fatty acids. So this is a triglyceride. A triglyceride has three fatty acids on them, and this is the glycerol body; that's a triglyceride.
So all these are triglycerides inside the LDL; there's cholesterol also. What's the culprit? The culprit is your triglycerides. So, if you have large, fluffy particles and your triglycerides—the fatty acids—are good saturated fatty acids, then this molecule is not going to be inflammatory. It's not going to be small dense; it's not going to be deranged.
What we now know is that abnormal LDL is created when these fatty acids are wrong. What's wrong with fatty acids? First of all, you're eating the wrong fatty acids. Secondly, you're oxidizing them inside you. I'll show you.
So, you may be even eating good ones, but then you're ruining it. How are you ruining them? By eating too much sugar and by overcooking your food, overheating your food. Now these fatty acids which you took in—okay, I was very good; I didn't eat bad fatty acids, I ate good ones—but you destroyed them through the cooking process, and you destroyed them because your glucose was too high.
What's wrong with glucose? Well, it attaches itself to the fatty acids, and these fatty acids change. So when you get these abnormal LDL particles, now along comes a white cell, and it wants to gobble it up because to it, it's an abnormal particle.
He wants to take it out of circulation, and these are what end up in the soft plaque because it's trying to get out of circulation. So, macrophages attach themselves over here, they go inside, and when the macrophages die—the macrophages are your white cells that have collected all these bad LDLs—and when they die, they liberate the calcium, and that's the calcium you see. They liberate the fat, and there's the fat—it's the bad LDL that's inside the plaque.
So yes, the plaques do contain fat. They contain cholesterol, but the abnormal thing in it is the fatty acid that either you ate or you created inside you.
So that's why we're talking today about fats because the type of fat is really important. There are fats in every cell of your body, but you want fats that are stable, not unstable.
Now, you all know about rancidity, right? So if a fat is rancid, what's wrong? It's gone bad; it's become oxidized, right? So you want LDL that contains the right type of fat in it.
So let's talk about those types of fat because that's going to be what's going to generate inflammation because you're going to generate small, dense LDL, and the small dense becomes a target of your immune system. You're going to get soft plaque. When you get soft plaque, you can crack it, break it, and then you get a blood clot.
Now you're having a heart attack, or you can break it, but it heals over, and you're getting more aortic progression, so you're getting more and more hardening of the arteries.
So, can we monitor this? Sure, we can. We do CT scans; you can see how much calcium there is. We can also do now fractional flow reserve that tells us whether the scum is narrowing the artery or not. And we can also, on the CT scan, look for soft plaque.
So let's say you get a CT scan, and you have only calcium—only, and it's not causing or narrowing your arteries, you feel good, but you don't have soft plaque—you're better off than that guy over there who has calcium, but he also has 50% of his plaque as soft, full of fat. It's going to break and cause a heart attack; he's in trouble. You may not be in that much trouble.
So the plaque characteristics have to be determined. Until now, we didn't have tools to look for plaque characteristics. But now, on a CT scan using AI, finally, we have a good use for AI, right?
So finally, these images are sent to California, and they do a complete analysis on the arteries. They can tell you, "You've got so much calcified plaque, you’ve got so much non-calcified plaque," and from that, there's also a term called hyperlucent plaque. That means a plaque that has—it's very lucent, so it's got a very, very low Hounsfield unit on CT.
What that basically means is that it's full of fat, and it's the bad kind of fat. So those plaques are very vulnerable.
We've been looking for this Holy Grail for 30 years to find plaques that, you know, are going to rupture; that patient's in trouble. So he may be feeling good right now, but you better put him on an anti-inflammatory lifestyle, an anti-inflammatory diet because he's going to rupture that plaque.
So, you got an idea about LDL; it's not your total LDL because if you have large, fluffy LDL particles, then your risk is not that high. But if you have small, dense particles, then you're in trouble.
So now the rest of the talk is going to be about what makes those particles small and dense. So I'm going to give you a primer here because there are many factors that make that LDL become small and problematic for you.
So if you look at that LDL particle, LDL floats around the body, and here's your gut. If foreign materials get through your gut, known also colloquially as leaky gut, then these things that cross over, they call LPS—lipopolysaccharides.
These lipopolysaccharides, I'm going to draw them as a little dot. They can't free float in the body because they are fat-soluble. The blood can't have globules of fat floating around, right? So what these little globules do is they get taken up by LDL.
So LDL comes along and it takes up the lipopolysaccharide. The lipopolysaccharide is an abnormal particle; this comes from the gut, it's part of the bacteria. Now this LDL has this particle on it. What's happened to the size of the LDL? It's become small and dense. You see it? It's a deranged LDL particle; your LDL became damaged.
So that's one cause if you have a leaky gut. Another cause of damaged LDL is glucose. So this is one scenario. Here’s your LDL, minding its own business, but you go and eat too much sugar because you have a lot of sugar and you're getting spikes in your blood sugar. It gums the lipids that are in the LDL, so glucose attaches itself to this, and you all know about this because you measure your hemoglobin A1c.
What is hemoglobin A1c? It's the hemoglobin and sugar is attached to it. Now, well, you think sugar only attaches itself to hemoglobin A1c? No, it attaches to every cell, every protein, every LDL molecule. The sugar attaches itself—that's why sugar is so bad for you.
Look, if you want to know how long you're going to live and how healthy you're going to live, you better know what your sugar levels are. Your fasting sugar is one of the most predictive of who's going to live a healthy life and how long you're going to live. Is your fasting sugar—if you tell me, "Oh, my fasting sugar is fine; it's 110," not bad. No, it's too high; it needs to be less than 95. Less than 90 is even better.
So, you've got to say, "Why is glucose bad for you?" Because when the blood sees a lot of glucose, every lipid in your body is going to get glycated. Every protein gets glycated. What do you mean by glycated? That means the sugar attaches itself to it. That's why glucose is so bad.
If you really want to know what's going on in your bodies, and if you're really concerned about your health, you should also do continuous glucose monitoring so that if your glucose is doing this after each meal and say, "Oh, my A1C is fine; I'm not a diabetic," but my sugars are fluctuating all the time. Every time it goes up, it's glycating the lipid in your LDL, and your LDL becomes damaged, plus every protein in your body gets damaged as well.
Everything gets damaged by the high sugar. The higher the sugar, every molecule in your body can't work properly, and every protein cannot work properly because it's glycated.
So glycation also destroys the LDL particle—the LDL particle. And don't think that glycation only occurs with proteins, which is what many people think. Glycation occurs with lipids as well.
So a lipid molecule, fat, gets attached to sugar. Now, I'll show you why the type of fat is very important because if you take a saturated fat and put sugar on it, it's not going to affect it that much because there are no bonds there that are open for interaction. But if you take a bad type of fat and now you put sugar over there, now you've got a double whammy.
Not only is sugar there, but you've also got the bad type of fat—a fat that's polyunsaturated. That's what we're going to talk about in a few minutes.
So I'm giving you a little clue as to why your LDLs get bad and damaged because you have a leaky gut, and many people will disagree with me on this, but this is a proven fact.
Number two: glycation. Glycation, glycation is really bad. And the third thing is oxidation of the LDL—oxidation due to oxidative stress. So, there's heavy metals that cause oxidative stress in the body.
So there's lots of other reasons too, but for the talk tonight, I just want you to know that healthy fats find it very difficult to become oxidized, but bad fats, which I'm going to show you today, are the ones that get easily damaged by lipopolysaccharides and by glucose.
So let's dive into the fat, and I'll show you that. Let's put the screens down for a second now, and I'm going to start with the slides and show you the data on the fats and why they're important.
Alright, so let's take vegetable oils because that's what today's talk is about. You have saturated fat, monounsaturated fat, and polyunsaturated fat. I want you to remember this now: saturated fat, mono, and poly.
What is polyunsaturated? That means they have lots of empty spaces in there that can interact with other things. It's not a stable molecule. Monounsaturated means that they have one bond available for attachment and interactions.
So, the good, the bad, and the ugly. The good, the bad, and the ugly. Alright, so soybeans have 18% saturated fat, monounsaturated 24%, but look, 58% polyunsaturated fat in it.
So these fat molecules—now, I told you about lipopolysaccharides, didn't I? I just told you about sugar just now, and I told you about oxidative stress that occurs in the body, the rusting process, the mood reaction—all these other things that happen. Which one of these three constitutions of soybean is going to get affected by what I showed you earlier?
On this one, that's what's going to get damaged. So you want your cells, your red cells for example, or you want your proteins or you want your other molecules—your LDLs, especially—to be composed of this or this or this.
If you have a lot of this in your body, all your LDLs will readily interact, readily oxidize, and readily become small, dense particles. And your whole body, everything will readily interact. You're inflamed; your immune system will see that; oh my God, they're so easily damaged because they're full of polyunsaturated fats.
Let's take canola oil—oh, very healthy! Where did this come from? This came from Canada—thanks, Canadians! They gave us canola oil. Okay, so canola oil has a lot of monounsaturated fats, so you'll say, "Oh, it's better than soybean oil." Yes, it is—in that regard—but it's still bad because it has one bond that can still interact.
And remember something else: the processing of these things— the processing of soy oil and canola oil requires so many chemicals, and traces of those chemicals are still in the oil, especially things like hexane gases. If you see where they make these oils, you think that you are on the coast of India in one of the biggest oil refineries—that's what it looks like; it looks like an oil refinery.
So you want to eat those products that are made in a refinery? Is that where you're getting your food—from a refinery?
Grape seed oil, 70% polyunsaturated. Yet I know people who say grape seed oil is very healthy for you. It's not. Olive oil: 74% monounsaturated, still has 9% polyunsaturated and 177% saturated fat.
So, look, it's not too different from canola, but olive oil still has monounsaturated fat. Olive oil is not a health oil, but given a choice of which poison you're going to choose and put on your plate today, because you have to—let's say—then you'd rather choose some olive oil. But it's still a poison, and I'll show you lots of studies.
I have tons of studies to show that people who are divided into olive oil versus saturated fats—olive oil did worse. Olive oil is not a health food. Now, I put it in my salad, a little bit, but I know people who take five tablespoons a day thinking that they're healthy because of the Mediterranean diet.
Look, it's a lie. The whole Mediterranean diet thing is a lie because if you go back and look at the data, those studies were done in Crete. In Crete at the time, it was right after the World War. These people were starving; they were eating mostly vegetables and scraps left over and a little bit of meat here and there, and they had olive oil.
So, the study is these guys come along—people like Ancel Keys and them—and they say, "Oh, they had longevity; it must be the olive oil." It's not the olive oil; it was because they were living like paupers.
Now, if you go to Crete today, their diet has completely changed. It's full of saturated fats; they have one of the most obese populations now, and they have a very high incidence of coronary artery disease. It had nothing to do with olive oil.
And besides, I want you all to think about it. Let's say that you come and see me and you say, "Dr. J, what kind of diet should I be on?" I said, "You should be on a Mediterranean diet."
You don't even know what a Mediterranean diet is because you're Indian. How is an Indian supposed to cook like a Mediterranean diet? It just doesn't make any sense.
The poor guy came the other day, and he's from China, and he's saying, "I don't know what you're saying, doc; it doesn't make sense."
Coconut oil: coconut oil is mostly saturated. It has some monounsaturated, very little polyunsaturated oil, but I want to tell you something about olive oil— I mean, about coconut oil. Coconut comes in two varieties, and you need to know this. One is extra virgin, and one is refined.
Now, when you go get your olive oil, you get extra virgin, cold-pressed. Why cold-pressed? Because it doesn't take those fats and destroy them.
Remember, when you're making canola oil and soybean oil and grape seed oil, it goes up to 280 degrees—at least twice in the processing of it all. You create a lot of damage to all those particles, whereas when you take olive oil, it's cold-pressed and it's extra virgin. It's going to be okay; there's not going to be many of those bad, deranged lipids in it.
Coconut oil is the same way; but it's the opposite. You mustn't use—uh, you need to use extra refined, not extra virgin.
Extra virgin has a lot of white stuff in it, which is called phytosterols. So, phytosterols are not good for you; they cause coronary artery disease, and they crystallize inside your arteries. It's not a good idea to have too much phytosterols; seeds have a lot of phytosterols.
I'll show you a slide later on, but coconut oil, you can get rid of the phytosterols if you get refined coconut oil. So, I get refined coconut oil.
So, the opposite of olive oil is palm oil. Palm oil is very high in saturated fats; it has some monounsaturated fats and only 10% polyunsaturated. Palm oil is actually a saturated fat.
A lot of people all over the world are beginning to use it now. Look at beef: beef is 50% saturated only. Now, everyone thinks that beef is 100% saturated; it's not. Meat is not 100% saturated; it actually contains almost half monounsaturated.
How many people know that? Very few people know that, right?
Chicken breast has a lot of polyunsaturated fats. Why? Because they're feeding the chicken the wrong food. They give them corn when they're supposed to be eating cockles and other things—worms and bugs and all those kinds of stuff.
So, that's why they have such a high polyunsaturated in chicken. Consumption has gone off the roof, and with it, they're getting a nice dose of antibiotics. Give the chicken antibiotics; they grow faster and quicker.
So, you're going to get all those antibiotics. Some of them used to get growth hormones. Now, we don't—hopefully, we still don't. Yeah, stop eating it!
Look at fish: fish is 40% saturated, 39% mono. Now, many people think that, "Oh, fish is 80% polyunsaturated or monounsaturated." It's not; it's got 40% saturated fat in it.
Look at hamburger: 62% saturated fat, 30% monounsaturated, and 4% polyunsaturated.
So where are the bad boys over here? The bad boys are the soybeans—terrible! Grape seed—very bad! Chicken breast—bad!
Okay, let's look at this one. Now, what is this picture? Now, this picture is complicated, but it's quite simple as well. Glycerol, aldehyde, plus glucose, plus lipids, plus protein combination will produce advanced glycation end products. It's a big word, but just bear with me!
Methylglyoxal plus protein plus lipids. Acid aldehyde, protein plus lipids. Notice that in all these bad reactions, there's one common thing in all of them: it's the lipid.
So, when the lipid—which is involved in just about everything in your body—everything, everything: lipids are involved. And if there's lipids there, there's a good chance it's going to be involved in the advanced glycation end products.
These are not just from glycation only; it's also when lipids interact with other molecules, such as methylglyoxal, which is produced in processed foods; acid aldehyde, which comes from alcohol.
So let's say you just drink a lot of alcohol and say, "I'm on an alcohol diet." Okay, fine, I'm not getting any fats in me. Then how did I get all that fat in my artery, in my liver, and all these things?
Well, acid aldehyde combines with proteins and lipids and produces advanced glycation end products. Advanced glycation end products, then, cause redox potentials to change; it causes the reactive oxygen species and it causes total malfunction in the body.
Every cell in your body becomes dysfunctional because of this. This, of course, gives you the hangover the next day as well, right? That's what you're feeling from glycerol. Same thing—formation of advanced glycation end products.
There are three main ways that these bad boys get created: sugar, and then fructose. Look, pay attention! Fructose! "I'm a fruitarian! I eat lots of fruit! Two fruits for breakfast, three fruits for lunch, another three fruits in the evening!"
And what happens? These people come to see me, and they're sick. They either have dementia, coronary artery disease, they've had a stroke, they're obese, they have fatty liver.
Fruit should only be consumed occasionally—that too, whatever is in season, not something that was picked six months ago. Limit your fruit intake!
Fructose—fructose is a major pathway by which you get advanced glycation end products. So all these affect your LDL particles; they affect your mitochondria—total body dysfunction.
Now, look at this one here: lipid peroxidation. See, your fats in your body, once they get oxidized, produce advanced glycation end products.
So fats—don't let your fats get oxidized. Now, which fats get oxidized? I showed you right in the beginning. Which fats get oxidized? Polyunsaturated fats! Monounsaturated fats! Saturated fats cannot get oxidized.
You can put a teaspoon of ghee on your plate, and it'll be there a month later! It's still okay! It's still okay; it hasn't become rancid. You take a little bit of walnut oil, and within one hour, it's rancid. You take any of the vegetable oils and leave them out in the open, in a matter of hours, they start going rancid.
What does rancidity mean? That means they're getting oxidized. Do you want to consume fats that easily get oxidized? Because then you're going to get lipid peroxidation; that's going to cause advanced glycation end products.
Or do you want to consume fats that are very stable in your body and are not going to get oxidized? Oxidation is very important—oxidation equals aging; oxidation equals rusting.
You want to rust quickly, or do you want to rust slowly? The difference is oxidation. And you're oxidizing what lipids you are? As old as the rate at which you are oxidizing your lipids.
So you better be careful what you do with the lipids outside in your kitchen and which ones you're consuming and putting inside your body. And once it's inside your body, you've got to also prevent oxidation by making sure sugar levels are good and keeping that level nice and low.
Alright, so you see what I'm trying to give a picture here is, you know, we think aging is all about other things. I'm telling you aging is multifactorial, but one of the major issues as to why you get sick and why you're getting old quickly and prematurely is because you're rusting. And you're rusting because the lipid peroxidation process has been unrecognized—lipid peroxidation is unrecognized.
Now we've got to put this on the map. Advanced glycation end products are harmful molecules. Look what they do in your body. Once you get these advanced glycation end products in, which fats are playing a huge role, it causes oxidases inflammation.
I told you if you have inflammation, your plaques are going to rupture. It causes apoptosis, which is cell injury and destruction—premature aging.
Yeah, thank you! I'm trying to stay young; give me some Botox! Uh, cardiovascular disease—get heart disease—right? I get heart disease. Fatty liver—do you know right now? Two-thirds of the population has a fatty liver.
Fatty liver is caused by a lot of things; we know about this. It's either alcohol, or you have too much insulin and sugar in your diet, right?
Or you have too much fructose in your diet, or you have a leaky gut causing metabolic endotoxemia. These are the four major causes of a fatty liver, and you need to know about these things because if the doctor tells you you've got a fatty liver—you're in trouble.
Again, fatty, fatty—you see, it's got to do with fat. Fats—look, don't think that fats are just for taste and everything. Fats are an integral part of your chemistry. Fats are an integral part of your chemistry, but nobody talks about that!
Everyone talks only about sugar and proteins and minerals and vitamins and blah, blah, blah, blah, blah! They don't talk about the fats. Fats are actually very important. What percentage of my brain is all fat? My brain is mostly fat; that's what it is.
But it's the right type of fat for my brain to work properly—saturated fats, cholesterol! Lots of cholesterol in my brain! Yeah, because if I only have polyunsaturated fats, I'm going to get advanced glycation end products.
My neurons don't open, then I get this early dementia, neurodegenerative disease. There it is! A fast route—if you want to get neurodegenerative disease, you want to get Parkinson's, you want to get shaking, you want to get some dementia—fine! Stuff yourself with polyunsaturated fats tomorrow!
Hypertension, renal failure, insulin resistance, and pancreatic dysfunction—all these are caused by advanced glycation end products. They promote mitochondrial dysfunction.
Now, your mitochondria—let me explain something about your mitochondria. Mitochondria are found in all cells of your body.
"I'm so tired all the time!" Your mitochondria may not be working well. It's not because you're depressed now. The mitochondria have a lot of proteins in them inside, and they have a lot of fats in them as well.
So when you get the wrong types of fat in your mitochondria, you're going to get mitochondrial dysfunction. When you get mitochondrial dysfunction, you have no energy.
If mitochondria—if you don't get good mitochondrial function, you're going to get a lot of reactive oxygen species, you're going to get epigenetic changes, you're going to age quickly, you're going to get disease.
You need good mitochondria! The mitochondria use what? What do the mitochondria love to use for energy? You're all going to say, "Sugar! Sugar! Sugar! Glucose!" It's not! It's fat! It's fat!
So reactive oxygen species, if you get mitochondrial dysfunction, you also get reactive oxygen species, nitrogen reactive species. So that makes your blood vessels; or you get hypertension.
I see my patients, and they have hypertension. I say, "Oh, it's essential hypertension," and then I change the fat intake, make them change the food they're eating, I make the sugars come down, I make the insulin levels come down, I reduce the entire body fat constitution, and learn people—the blood pressures go away!
We can treat high blood pressure, but it's hard work without drugs! We can't do it!
By the way, talking about that, I told you about polyunsaturated fats, right? If I give you some polyunsaturated fat right now, drink it up or in something, how long is that fat going to stay in your body?
Take a guess—600 days. So, you want a turnover? I want all my adipose tissue to be composed of saturated fat and not polyunsaturated fat—linoleic acid. I don't want linoleic acid in my body.
Because that's a polyunsaturated fat, you're going to have to work hard. And don't think that you can do this in one week, and my adipose tissue is now all healthy, non-inflamed adipose tissue!
No, it may take up to two years. It depends how much of it you got and whether the final expression of it depends on how much of it you have in here.
So don't take it lightly because you may consume polyunsaturated fats and say, "Yeah, but I burnt it up!" No, you didn't! You stored it, and it's going to be there for two years.
So extracellular damage, maturation—pro. Oh, collagen loss! Oh, let me tell you about collagen loss. You don't want wrinkles? Then don't have advanced glycation end products because they destroy collagen.
They destroy collagen! So, people who have a lot of advanced glycation and mean the sugars high, they have the wrong types of fats in their body, they have small dense particles—they get wrinkles!
They're basically getting old; the collagen's all gone. When the collagen's gone from your arteries, you get hardening of the arteries. You get diastolic dysfunction; you can get hypertension.
Collagen is very important—elastic tissue loss. It's part of the aging process. So these are the pathways which I told you about already, and these are the chemistries of it.
And let's move on. Alcohol consumption—I mentioned. Now look at this—endogenous production of advanced—look, I put down alcohol lid disease.
Cigarettes—why are cigarettes so bad for you? Because they create advanced glycation end products! And look what else causes it—omega-6 fatty acid diet.
You have a high fatty acid diet, you're going to get a lot of advanced glycation and products. You're going to get all the diseases that I've mentioned.
So, you want to prevent endogenous glycation products—keep your sugar low. I already told you that. If you have any doubt, do continuous glucose monitoring; you'll be surprised.
So let me tell you, she came to me, and she eats potatoes. Her blood sugar didn't go up; she's not diabetic. It didn't go up. Her neighbor was eating the same potato; her sugar went up to 200.
She's not diabetic either. Both have the same hemoglobin A1c. What's the difference? You react differently to potatoes than she does and vice versa.
When she was eating—when she drank skim milk, her sugars did not go down, but yours did! So everyone reacts differently. Why? Partly because of the microbiome that you have in you.
And the only way you're going to know these differences is if you do your continuous glucose monitoring.
So who should do continuous glucose monitoring? When you put that little disc over here and you're on your computer, you can see it. Anyone who already has vascular disease! Anyone who already has prediabetes! Anyone with hyperinsulinemia! Anyone with hypertension! Anyone with a belly!
Anyone with a belly—you have a belly; you need continuous glucose monitoring. End of story!
Okay, there you go! Because you know what's driving this is a periodic increase in your glucose, which is causing insulin secretion. Insulin is a storage molecule. Between the two of them, they’re going to cause fatty liver, and then the fat will go over into your mum, and you'll get a big belly.
You have a big belly—you already have insulin resistance; you already have it! You cannot afford to have a belly!
I'm just telling you right now! You want to stay healthy? You've got to get rid of it!
Now there are some people who have a belly, but they'll also have fat all over their body, and that's a small percentage of people—about 15% of people are metabolically healthy obese people.
So they have fat, but watch their fat is under the skin, and you can grab it. That's under the skin, but these people—the sheds that have that big belly, their fat is inside. So it's tight—tight—what you cannot grab is dangerous.
So go home and try it out! Do your grab test or grab it on each side! [Laughter] Other's see, it's important—if you can grab your fat, you're in great shape!
Alright, not great shape, but okay, at least you're safer! Now, ages from exogenous—now, this is very important for all of you. That means you can make these outside the body and consume it.
So one, you made it in your body because of glucose and the wrong types of fats that you consumed and everything. Now, you made it in your body; now you're going to consume it.
Now this got of my interest because a lot of people who came to me and said, "Look, my diet is great. I'm only eating this! Now I'm only eating this!"
And then I look at them and I say, "You're still sick, though! You have small dense LDL. You still have high blood pressure. Your calcium score is going up; what's going on? Why are you still sick?"
Because by traditional ways, you should be now healthy! And then when I dug into the diet, I found out the following things: they were making exogenous advanced glycated end products in the kitchen.
They were still paying money to buy it and then go home and consume it! Now how demented is that? 90% of it ends up in the colon, which affects your microbiome, which is not a good thing to do.
10% is absorbed into the body, 30% excretes into the urine. So, what does it go through? Your kidney! These things go to the kidney and cause kidney problems. 60% of what is absorbed ends up in all the tissues.
So, let's talk about these—let me skip this one; I'll come back to it. How do you produce exogenous? You're frying it, you're broiling it, you're blackening it, you're charring it, you're baking it, and cereals—these things all generate advanced glycation end products.
Think about it! Just think about it. Of course you are; because you're taking the food, you're destroying the food! Alright, got me? You're destroying the food!
Humans were not supposed to do these things. These activities were not part of humanity. So now, animal foods are naturally high because they themselves have advanced glycation.
We all do, as long as you're alive. But processed foods—full of this! Because they take it and they're putting it into the oven, and they're making something out there in commercial ovens and whatnot.
They create that high temperature—the union of what? What—fats, glucose, and protein. And when you combine the three of them, what do you produce? Advanced glycation end products.
Look, today you learned something new! You learned about advanced glycation end products! How many of you had heard about it before? One, two? That's enough! Now, that's a shame!
No, no, that's a downright shame because the damage done in the body, whether it's due to glucose or whether it's due to eating bad inside or outside, is all through advanced glycation end products. That's the pathway.
And yet only two people knew about it because they think it's only about other things, that they don't realize that it's also what you're making in the food in your kitchen or what you bought and paid money for it.
So, all processed foods are high in advanced glycation end products because of the way they process it—direct heating the food, broiling, air frying.
"Air fryer?" Every Thanksgiving, they buy a new one! Exactly! So now you are forcing those molecules to combine; it's like welding! You want to weld your food, huh?
So you're taking your protein, your sugar, and the fats, and you're welding them all together. Now, tell me, how smart is that? Is that smart? Does nature do that?
Nature doesn't do that because nature doesn't have the ability to go that high in its temperature either—roasting, high temperature; barbecue, high temperature; baking, high temperature.
So, you're bringing these molecules in close proximity to each other, and you're creating advanced glycation end products.
Now, there's one big thing about them that's very good about advanced glycation end products. Look, they taste terrific! They do! Look at it—check it out! It tastes fantastic!
But it's deadly! It's—not dangerous—it's deadly! It'll kill you! It will kill you!
Now, what's naturally low? Naturally high carb foods are very low in advanced glycation end products, like—for example—tubers, okay? They come under the ground. Potatoes—they are high carb foods, but they're very low in advanced glycation end products!
So if you're not a diabetic, you can have carbs! Naturally high water-content foods—so water! Water is really, really important. When you take these things, the sugar, the protein, and the oil, if you have water with it, you get less advanced glycation end products!
So how are you going to make your meat with chicken or your vegetables? Is you stew it! What's the maximum temperature of water? 100 degrees centigrade; you can't go higher!
So our ways of making curry and cooking was the right way! But of course, you be much smarter now, of course we air fry them; we bake everything, and we stir fry, and we do all these crazy things!
So foods that are high in phytonutrients, which are all your polyphenols—those are so—why are polyphenols so good? Polyphenols found in vegetables of different colors and everything—they're good for two reasons. One, they feed the good bacteria in your gut, the polyphenols, which are flavonoids, and all these bioflavonoids—all; and the second reason when they get absorbed into your body, they discourage the formation of advanced glycation end products!
So the smartness was always there—eat foods that are high in phytonutrients, such as what? Such as putting cilantro on your food and parsley, and using spices such as turmeric, curcumin. Huh?
What do they do? What do they do? They discourage the formation of advanced glycation end products! And because they're high in phytonutrients, you see, the wisdom of eating—yeah! Got to eat right, with the right condiments that go with it!
Then you can offset some of the poison, right? By using this! And of course, uncooked vegetables are very low in advanced glycation end products because you’ve uncooked them!
There’s no advanced glycation—you’re creating the advanced glycation end product when you take your bendy and you burn the heck out of it, black—the bendy is black!
And now you're saying, "Oh, yeah! I'm a vegetarian! You know, I have no problem!"
By the way, 70% of Indians are vegetarians, and yet they are the kings of coronary artery disease! India is now the capital for coronary artery disease, and 70% of them are vegetarians!
What are they doing? Two wrong things: sugar and wrong fats! Because they're having vegetable oils, because we don't eat ghee anymore because we follow the Americans.
Saturated fats are bad for you—all that bad propaganda that you heard about, and you're still concerned about it! Because people come to my office all the time and say, "Yeah, well, I did what you did, but my LDL went high."
And I said, "Yeah, but your particle sizes are all big and fluffy now; your triglycerides have come down. Your HDL has gone up, your hemoglobin A1c has come down to less than 5.4, your blood pressure is gone; you're not on sugar diabetes medicines; your fatty liver is gone; you feel better; you look better! But your LDL went up."
Now, I'm going to tell you something; there are articles that just came out in the last three months. Of course, we can talk for hours on this, but I don't have time for this.
The articles came out showing that the higher the LDL, the longer you're going to live! Now you're going to say, "But Dr. J, that's impossible!" Because every time I go to my doctor, he looks at my LDL and tells me I need to be on a statin to bring it down.
And don't tell me that hasn't happened; it's probably happened to half of you over here. And, in fact, you probably threatened to get rid of you if you don't follow his advice.
But there's more to it than meets the eye. It's not just a total LDL; you should be looking at the whole picture. Is my LDL damaged? If it is damaged, it's not the LDL that needs to come down; it's the cause of the damage that needs to come down.
Do you see how I look at an advanced lipid panel? How does Dr. J look at an advanced lipid panel? If you have small dense LDL, you have pattern B. That means you have deranged LDL.
So you don't go and chase the LDL to make it come down; no! You chase the cause of what made that LDL become small and dense!
I told you there's a number of things. One is sugar. So I'm going to be doing a craft test on you—check your sugar and your insulin levels.
Number two, I'm going to be seeing how much polyunsaturated fat. So in the advanced lipid panel, I get this test called your LOLAic acid level, and if your LOLAic acid level is very high, you've been cheating; you got vegetable seed oils in you.
Now, the upper limits for LOLAic acid—thank goodness! You know what the government did? They raised your levels, because when they look at the average population, they're all eating vegetable seed oils.
Today, at the turn of the century, less than 3% of your entire energies would come from polyunsaturated fats. Today, 20-30% of the calories in many of the populations in America is coming from fats—the bad ones, the polyunsaturated fats. It's terrible!
See, so it's very important that you understand what I'm saying because it's going to change your whole future—how you shop, how you cook, and look at the overall picture.
When you look at the advanced lipid panel, you must ask for that in your doctor's office. When you look at your advanced lipid panel, you've got to look at your particle sizes, you've got to look at your omega-3 index, your lipoprotein little a, CRP level to get a better idea where you are and your LOLAic acid.
Then, you make a decision, and usually, reducing LDL is not the solution. The solution is to improve your triglycerides.
So if you look at the risk of heart disease, you know we talk about hazard ratios, right? The hazard ratio for high LDL is 1.29; that means you have a 29% increase compared to the other people around you.
High triglycerides—it’s 1.8! So which one do you want to bring under control? Your triglycerides! And how do you bring triglycerides down? What is triglyceride?
I told you in the beginning—if you all paid attention—triglycerides are glycerol with three fatty acids, right? You’ve got to get those boys down, and you’ve got to make sure that the right boys are on that triglyceride, right? The right type of fatty acids.
Alright, so let's look at this. Burgers and chicken nuggets—this is the units of advanced glycated of processed cheese. Look how much! By the way, your daily recommended allowance that the government is telling us is 15,000.
Well, all you have to do is you go eat some Kentucky Fried Chicken, and you'll get 8,000! Right? Right there! Poached is less than 100. Raw chicken is less than 800.
Actually, I don't know if Kentucky fried is, but all fried chicken is very high because you're generating—you're forcing that reaction—high temperature, high temperature, plus oil, plus protein, plus sugar. The sugar and everything, you're making these reactions.
Margarine—margarine, 7,000! Why? Because that's already hydrogenated! You've already made that under high pressure! You created advanced glycation end products.
Butter has a lot in 3 oz, but who has 3 oz? I mean, good God, I'm not going to eat that much butter! Breakfast bars—your healthy breakfast bars? Oh yeah, I'm staying at this hotel and in the morning I went down, I was so good! I just had a breakfast bar! You know, I took one of those; I got to go for my meeting now. I took my computer and off I went. How smart was that?
Processed cheese, burgers, chicken nuggets—all of these. Look, in order to keep everything together, processed foods have to use methods to make it together.
How do you make a cookie? You've got to use polyunsaturated fats, and you've got to put the dough in it, and lots of sugar in it, and then you bake it hard so it all combines together; otherwise, it's just going to fall apart.
It's intentional, except you don't know about it! You don't know about it! You think it's just fine! Those cookies are just fine!
Here we go, cooking method. Broiling a piece of beef gives you that much! Roasting, grilling—now come on! What did you learn?
You take poultry—you’re making your chicken—I heard a lot of chicken lovers in this audience, alright? Your chicken lovers! Go ahead and roast your chicken and see what happens.
Pan frying is also not good! Poaching is the best! But how many of you know how to poach chicken? But you can make a chicken curry! That's okay! That's like poaching!
So, you'd rather make a chicken curry than roast it. So now when you go to your favorite friend or restaurant, you've got to be careful how they cook that chicken!
You know salmon is the same thing, although not as much as poultry. So why? Why is that? Why is salmon less compared to this?
Because poultry itself, innately, I showed you has more polyunsaturated fats in it. The more polyunsaturated fats they are, the more they can interact. The more saturated fats the food has, the less they can interact.
Eggs—a fried egg, 2,700 versus 90 when you poach it. Now, if you're going to make scrambled eggs, you do it very lightly. You just put it in there! As soon as that white has become solidified, okay, just take it off the plate and put it in your plate!
See? So you light—don't wait—don't brown it! Don't!
Once you see browning, once you see browning, that's all advanced glycation end products! The bread—take your bread! The crust, fantastic, right? Full of advanced glycation end products!
You see, the ancients were very smart! If the royal families used to cut this crust out—and only make sandwiches with the white portions inside—they were smart! They knew something we didn't know!
See? Next, grains—now look at this: chips, biscuits—very high! Grilled eggplant—very high! Evaporated milk—very high! So these are all processed. Processed foods are no good for you! The worst with the oils are with polyunsaturated fats because they break down!
I told you that earlier on; they break down, they break down into an aldehyde! I told you how aldehyde participates in advanced glycation end products—that was one of my first slides I showed you.
So polyunsaturates break down into aldehydes. Easily oxidized in the body—very easily oxidized! And from the best to the worst is olive oil, peanut, canola, corn, soy, sunflower, safflower!
Now when you go to your favorite restaurant, maybe tonight, you—never know—are you going to—how do you know which oil they used?
How do you know they used the cheapest oil possible? Right? And that's going to be either safflower, sunflower, or soy oil. I'll tell you that right now! Right now!
And they're going to put lots of that in your food! The best temperature for frying is only 180 to 190 degrees centigrade!
So you've got to watch your temperatures when you're cooking! Avoid the smoke point because it breaks the fats and the triglycerides into free fatty acids and glycerol.
The free—free fatty acids broken away from the backbone—the three of them, when they break away, they react more easily with everything in the body!
Acrylamide is a toxic substance produced at high temperatures! Bottom line, what did you learn today? Avoid high temperatures!
Avoid baking! Avoid frying! Avoid grilling! Avoid browning—avoid! Make it with water! Moist heating, right? You'll produce less, these advanced glycation end products.
Reheating oil—very bad for you! Right? Because you're going to create more trans fats also and you're going to break down the oil!
See? It creates free fatty acids, and it lowers the smoke point even further! So once you've heated that oil, next time you heat it, the smoke point is lower.
And the next time you heat it again, that same oil, because you kept it, you kept it! You yell—you cannot—you cannot get rid of that oil! Am I right? Am I right or wrong, Dr. Jay?
So there you go! Alright, bad for frying—soybean, corn, canola.
So what are you going to use? Ghee is the best food! Trans fats are created by repeated frying. So you're going to use ghee, you can use coconut oil, you can use some avocado oil.
Now let's look at the smoke points for butter: it's 150; coconut, 150; peanut, 150; lard, 190; olive oil, 200; ghee, 250; and avocado. You see—very high smoke points! That's why ghee will not break down!
Smoke points mean you can heat ghee up to 250. It's not going to break down! All the others will break down real fast, and you can see it in your pan when you put it in there!
You put in a piece of butter, and it's all smoky, and it's already changed; it's already breaking down!
The epidemic today is because of our increased intake of vegetable oils—mostly due to the processed food industry.
So you can avoid these by just not eating processed foods! Anything that's ready-made, anything that comes in a packet, anything that needs to be opened, anything with a barcode—anything that comes in a box—just get rid of it! Just get rid of it!
This epidemic is because we're not only eating the wrong stuff, but we're eating too frequently! My solution is always eating the right food, and number two, if you cut meals down to one meal a day, which is what I tell most of my patients to do, I've already reduced my intake of AGEs by how much? Two-thirds, right?
Because two meals are gone right there! So do more fasting; you get less poison! Because eating is dangerous!
Now polyunsaturated come in two flavors, right? They come in omega-6 and omega-3. Omega-3 is found in fish oils and in some vegetable foods, but omega-6 is found in all the vegetable seed oils and high levels of arachidonic acid—very bad for you!
So, this ratio of omega-3 to omega-6 is very important! It should be one-to-one! You get that on your advanced lipid panel, and you can tell how much omega-3 is in your body!
You need omega-3 because omega-3 and 6 compete for the same enzyme to go to the next step.
So, when you have a lot of omega-6, you don't give omega-3 a chance to be metabolized in your body! Omega-3 is very important; it's anti-inflammatory. Omega-6 is pro-inflammatory!
You need to—that! You must know your ratio! Do you know your omega-3, omega-6 ratio? You don't? Why not?
Next time you go to your family doctor, ask him, "Doc, I need to know my omega-3, omega-6 ratio!" He might shake his head, but ask him!
Composition of cell membranes in all the organs—LDL, WBC—all of them get affected by omega-6, LOLAic acid. It goes into every cell, and I just told you how long it stays in your fat pads: how many days did I say? 600 days!
Boy, you're smart guys! So you want something to stain your body for 600 days? Heck, I don't even want anything to stain me for one day!
Next day, it should be out! The composition of cell membranes—lolic acid is found in all the seed oils. Normal levels used to be less than 20; now it's less than 30 because everyone's got it!
In 1990—the trans fat stuff all started, right? I'm not going to go into this too much detail because you all know you're not supposed to have Crisco, and you're not supposed to have all these polyunsaturated fats, right?
They did it because it can preserve the food for long shelf life! Are you interested in the food shelf life? I'm not!
The ancients were smart; they go shopping every day! But nowadays, we buy stuff, and you want it to still have it on your shelf two months later?
Well, the only way that food's still going to be there two months later is if it's full of omega-6 and other preservatives in it! That's why you can buy any processed food, I promise you!
Put it in your kitchen, leave it open over there, two months later it will still look the same! If it goes rotten, eat it! It doesn't have preservatives in it; it's good!
It's nature's way! So they cause vasoconstriction, leukocyte adhesion, platelet activation. So this is a huge problem!
This is why I'm interested in all this because these poor patients come in here—they get coronary artery disease, and then they keep getting it, keep getting it, and every year they get another stent or they get bypass!
And even after bypass and bypass doesn't make you live longer! Stents don't make you live longer! They take away your angina, but if you really look at the details of the studies, they take away your angina, sure, sure they do!
They take away, and they may help reduce aymas, and they may help preserve left ventricular function, but there's no robust data to show that, oh yeah, yeah, these things actually make you live longer!
What's actually making you live longer is what you're learning today about your chemistry, about your metabolism!
So let's talk about these things. Oh yeah, K2 deficiency! Now you know I talk a lot about K2 deficiency, and one reason why you get vitamin K2 deficiency is because of seed oils!
Seed oils cause endogenous vitamin K2 deficiency, which causes calcification of the arteries! Okay, and osteopenia in women who eat a lot of vegetable oils—they get osteopenia! Living in Florida—why do they get osteoporosis?
Because they have a lack of vitamin K2! See! And dihydro K1 inhibits testosterone production! Heck! Every other guy that comes to my office says, "Oh, by the way, my testosterone levels are low; can you help me?" What's all that all about?
Lots of reasons—that's a whole new topic I can talk about, including things like high fructose diets, high glycemic-index foods, AGEs—all these things lower your testosterone levels.
And you can improve your testosterone level just by making simple changes! There's not a single patient whose testosterone level has not gone up if he abided by these changes; get rid of his fatty liver!
Get rid of his insulin resistance, get rid of his high blood pressure through diet! Get rid of the belly and the de novo lipogenesis that's occurring in the liver all the time!
Right? De novo lipogenesis! What is that? That means new fat formation! But I—I don't eat fat! Where did that fat come from? It's from insulin and sugar! That's converted to that fat! And that fat is bad fat!
Made up of all these horrible things, and then they get oxygenated! They get oxidized! And then, now you have a real perfect store for advanced glycation end products!
So phytosterols—I did mention it in the beginning! I'm showing you the slide because these oils have a lot of phytosterols! These phytosterols mimic your cholesterol levels, and they replace your cholesterol in your body!
And when they do that, it's not good physiology for you! You want your cholesterol—you don't want plant cholesterol in you! Why would you want a plant cholesterol in you?
But this was sold to you as a health product by having margarine with high phytosterols! Remember those that you buy? The Flora and all those makes that they used to make with phytosterols in it—phytosterols—are no good!
So let me just move on because we're running out of time! So I'm going to show you some studies—just a few, just a couple!
So this one was the Sydney Diet Heart Study. What they did in this study—this is a very interesting study. In this study, they took men who already had a heart attack, right? And they took them and they gave them corn oil—very healthy corn oil, vegetable oil—versus regular diet, including lots of saturated fats, and everything!
They did this in Australia, and they looked at the follow-up data, and they found that there was a 62% increase risk of dying if you're on the corn oil. I hope I said that right—62% increased risk of dying on corn oil!
So the study was completed in 1973, but it was only published in 2013 because it was an inconvenient truth!
Then let me show you another; oh, so here it is—so basically this is just a rundown. LA means LOLAic acid, right? That's the bad one, right?
LOLAic is an omega-3, so don't get lost in the details. The bottom line is LOLAic acid is omega-6, the bad boy! That's a bad boy! But in this study clearly it showed that cholesterol actually went down in the corn oil group!
Look, cholesterol's P value is 0.09—went down! Minus—went down! The other group, they're on saturated, their cholesterols went up; their LOLA levels went up, but they didn't die!
So what are we trying to do here? So you want to look good with a nice number in your casket? Yeah!
So this was the same in the same study breakdown. This shows you the cholesterol. I can go into these in detail, if you had more time.
Look at that cholesterol in the intervention group—it went down to 243, and of 281—the P value was significant, whereas in the control group, there was no significant drop.
These are just further breakdowns. Look at this study! This was a very interesting study—the Minnesota Constancy. Now, when you do a dietary study, if I asked you what you ate yesterday, would you remember it?
And if I give you a survey? Let's do a study on food consumption and how it's—you’re not going to remember half the time! You are just bluffing; you are!
So those studies are not very good studies, but in this study what they did is, these were all inmates in the mental asylum. So they had— in this study, they had 7,000 patients all over Minnesota; they had a lot of inmates—or sick people, rather I should say.
And they could control what they ate! So one group, they gave them seed oils, and the other group they gave them—whatever else they wanted to eat! Whatever you wanted!
You know what I mean? Normal saturated food—normal diet. But this group can only have the food that looked the same, tasted the same, same, but these were made from vegetable oils.
These were made from lard—oh, beautiful! Very nice! The stuff that McDonald's used to fry the French fries in until they got forced to change to vegetable oils.
But in order to do that now and preserve it, they had to add more ingredients to it and change the whole thing. And anyway, so they did the study, and what the study showed was that those who were on seed oils— that group died prematurely!
They had a very high incidence of death, and this study was also completed in 1973, but only published in 2016!
And when the guys were asked, “How come you didn't publish it?” They said, “Well, because the results were not what we quite expected.” It's an inconvenient truth! Again! Re-evaluation of this!
Okay, this is a re-evaluation! So, look at the conclusion: available evidence in randomized control trials show that replacement of saturated fat—which is what you're all taught to do—replace your saturated fat with LOLAic acid will lower cholesterol!
And it does! I showed you that it lowers your cholesterol, but does not support the hypothesis that translates to lower risk and/or cause mortality! So, you cannot do this.
You cannot do it! So, I can give you something that will bring your LDL really low. Try some arnic or some stuff like that; it'll come right down, give you some nice poison!
You'll come down! Now, associations of this—this—oh, in this—well, actually, I'm going to skip this one! Basically, it came to the same conclusion that moving to vegetable oils did not improve outcomes!
This is a fascinating study—the Women's Heart Initiative said. Now you know how much this costed? Almost just over half a billion dollars, I believe!
It's one of the largest studies ever done—the Women's Health Initiative! And when they broke down the studies in this one, they showed 48,000 females that those who were on a low-fat diet, low-saturated fat diet—they looked at those women, those who were on a low-saturated fat diet—the diet that you all want to be on—had a 47 to 61% increased risk of having heart disease on a low-fat diet!
Now that goes completely against the grain, right? That's not what you've been taught because it's the polyunsaturated fats that gets you; it's not the saturated fats!
So when you're on low-saturated fat diets, you're going to be eating more carbs, more polyunsaturated fats, and more readymade foods and all these things because, oh! Saturated fat intake in the United States since 1940 is pretty much flat—it hasn't changed much!
Yet coronary disease death rates are going up and up and up and up! Why? Saturated fat didn't go up! What went up was polyunsaturated fats—seed oils!
They went up! Sugar intake—let me tell you something about sugar! Sugar did go up a little bit, but you know what? Since World War II, sugar intake hasn't increased drastically—not in keeping with the slope that you're seeing for coronary artery disease!
That is why I think—from all the literature I've seen and all this—I think that polyunsaturated fats are the new sugar! The new sugar! That's where your risk really is today!
So that doesn't mean you should go to need sugar! I'm just saying that this is the real problem that we have right now.
Why are we still not getting better? We’re watching our sugar; we’re watching all the stuff; it’s still not getting better! It’s the vegetable oils! It’s the vegetable oils!
So this was the Women's Health Initiative study—over 8.1 years, you see! Looking at that increased intake of vegetables, fruits, and grains did not significantly reduce the risk of heart disease, stroke, or cardiovascular disease in women! It didn't!
Because the problem is not that! The problem is eating the wrong fats! Wrong sugars! Plus, we didn't process things! We’re forcing these molecules together! Nature did not want these molecules together and forced them under high heat, and we are producing those AGEs in our body!
So I hope that today you all learn about advanced glycation end products and why what you do to your food in your kitchen is destroying it in the cooking process! It’s really going to kill you!
You may get nice food and destroy it—make it into a poison! You're converting it in your kitchen! Stop converting good food into poison in your kitchen! Pay attention to this—what your cooking methods!
Now, if you take a piece of meat and you marinate it in lemon and vinegar, it reduces the amount of advanced glycation end products!
Now you all know that marinating is very good; now you know why! Eating certain foods with certain types of condiments is very good! There was a slide earlier on, which I passed over, which showed the natural agents that prevent advanced glycation end products!
There are some artificial ones as well, but the natural ones—because they prevent that interaction!
So watch your food! More garnishing with herbs, and use vinegar, lemon—don't overcook the food! And you're going to have much healthier food on your plate! And understand that it's not just glucose; it's glucose and fats, and fats are in every cell of your body!
And make sure that they can—they have the right fat! No seed oils! No seed oils! You need saturated fat in your diet! Okay, so I'm going to stop right there! Very long!
[Applause]
Lecture! Oh, great question! Pressure cooking—now pressure cooking, yes! Because all you're doing is increasing the barometric pressure inside the cooker, but it's still steam! And steam cannot go more than 100 degrees, right?
So you're fine with that! No, you're not—does it come out blackened? Does it come out brown? No, as long as you're not burning it in there, you're fine!
Any moist heat is good! So all lentils need to be pressure cooked because you get rid of all the lectins in it! You get rid of all the lectins, also—their mom—whatever you put in the pressure cooker, you should soak it the night before as well because that also lessens the amount of lectin in it!
Yeah, ghee. So, ghee is the choice! The ghee for vagar and for cooking should be ghee! Ghee is your oil that you should go for, and you should make ghee at home from grass-finished butter!
And that's it! And the second part was—oh, dried fruits!
Dried fruit? Well, okay, so dried fruit, you know, you can consume so much dried fruit if I gave you those real fruit like that; you'll never be able to eat it!
It's all empty calories! It's going to get a lot of sugar in it! Dried fruit is not a good idea! You should not—almonds and walnuts. Almonds and walnuts—okay, good question!
Walnuts have oil in it that rapidly becomes rancid, so your oils that are in the walnut, you've got to be careful; they very easily become rancid!
So walnuts, you can have just a few! The bad ones are actually what you think is almonds—almonds have a lot of oxalates in it!
And most of the almonds and nuts that you guys are eating, if you look at the box, it'll tell you it's got cotton seed oil! So they put cotton seed oil, they douse it in, and then they put it in the oven, and they roast it!
So if you're going to have nuts, try to eat raw nuts! And if you're going to roast it, roast it yourself at home, so you know what you're putting in it!
But nuts should not be roasted; what? The high-temperature roasting causes advanced glycation end products! So all those nuts—have them eat raw nuts! Which is what we were taught back home!
Also, like—all the knowledge! Like you soak almonds overnight? Yes, you soak almonds overnight; you will be reducing the amount of oxalates in it! And other lectins!
So vegan diet—vegan diet in general is very hard and not a very healthy diet! Now, if you look at it strictly from the nutritional standpoint, the most nutrient-dense food is actually meat, chicken, fish!
So vegan diets can be done, but it's hard work, and you've got to make sure you're getting the full complement of minerals! But more importantly, vitamin B12!
You've got to be sure that you're getting a lot of vitamin B12 in a vegan diet!
So veganism also, unfortunately, has a lot of processed foods in it! So a lot of vegans come to me, and when I ask them: give me a list of all the foods you eat, it's all processed foods!
So veganism is possible, but I told you already—70% of Indians are vegans, and they have a very high incidence of coronary artery disease!
Why? Because they're eating the wrong foods! They're eating processed foods as well!
And the dairy—oh, dairy! So dairy—you know, okay, fermented dairy—hands down the best thing you can do is fermented dairy, and you should probably have that every day!
Because in the fermentation process, you're getting rid of lactose as well, and you're generating a lot of postbiotics, and you're getting probiotics in it as well!
So the ancients always told us, you don't have to drink milk when you're an adult, but you can have yogurt, which is very healthy.
So I have no problems with that, but don't drink milk! You don't need to be drinking milk!
Now there's also other caveats about dairy which you can go into one day! Because goat milk is much better; goat cheese is much better than cow's milk!
A2 is better than A1! Um, and if you're really concerned about milk, there's a test you can do that breaks it down into which kinds of milk products you can and cannot have!
So some people do do that blood test! One question? Okay, the fruits that you want to avoid are high sugary fruits because they have low fiber in them!
For example, grapes. Grapes have hardly any fiber in them—they're full of sugar! So if you have a handful of grapes, your sugar level is going to bounce right up!
Okay? Now, his may not, but your physiology is different, right? So, so high glycemic index fruits are like grapes.
Then mangoes will drive your sugar up very high; it's the fructose you see! Fructose is metabolized only in one organ in your body, basically; it's your liver, and it gets converted into fat right away!
And then it produces uric acid as well; it produces also the advanced glycation end products. Fructose is only supposed to be consumed in the fall, ready to go into hibernation!
But you don't go into hibernation, so why do you need something that prepares you for hibernation? So leave it for the bears!
So I say you can have some fruit, but eat it seasonally! Seasonally! And eat foods—I mean fruit—in its original
You go to bajri or jar, you know, and mix it up a little bit, and make that you much healthier bread.
Bread, bread, bread. No bread, bread. Leave it to the British. [Laughter]