Life Change Checklist (2 slides)

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1 Life Change Checklist (2 slides)

2 Have You Made Changes? If you are a long-time listener I hope you have: Switched out hydrogenated oils for olive or coconut oil Cut or eliminated your intake of refined carbohydrates and grains Added more organic and non-gmo foods to your diet Put Protein in your diet especially eggs Made it a habit to get some exercise every day Stopped: Sugar, Soda, Smoking, and Stressing By changing nothing, nothing changes. Tony Robbins

3 Small Steps to Big Results The man who moves a mountain begins by carrying away small stones. Chinese Proverb Just taking a good daily multiple can have big health benefits: women taking a daily multiple had a 30% reduced risk of death when compared to women with breast cancer who did NOT take a daily multiple If nothing else, go for a walk: a recent study found that burning calories (equivalent to a brisk 20 minute walk) daily reduced risk of early death by as much as 30%

4 Quick News Update Reduce Your Risk of Breast Cancer with Olive Oil

5 Olive Oil Protects Against Breast Cancer Researchers followed more than 4,000 women for almost 5 years Group one: normal diet Group two: Mediterranean diet plus nuts Group three: Mediterranean diet plus olive oil The women adding nuts to their diet saw a reduction in breast cancer risk, but the women adding olive oil saw an amazing reduction of 62% in their breast cancer risk The olive oil they used was Extra Virgin Olive Oil cold-pressed only once Retains the highest level of beneficial compounds (versus more processed forms of olive oil)

6 Nutrient of the Day: Vitamin K (4 slides)

7 Vitamin K Vitamin K is a fat-soluble vitamin, like vitamins A, D and E Vitamin K is named after the German word for blood clotting koagulation Although vitamin K IS important for blood clotting it has other benefits as well A study last year of 7,000 people with high risk of cardiovascular disease found that those with the highest intake of vitamin K were 36% less likely to die from any cause than those with the lowest intakes of vitamin K Did you know? Vitamin K can be found in leafy greens like kale and spinach, but the bacteria in your intestines can also make vitamin K

8 The Two Forms of Vitamin K Note: there is a third form of synthetic vitamin K called vitamin K3 (menadione) which is rarely used in dietary supplements Vitamin K1 (phytonadione) is primarily important for blood clotting NOTE: normal blood clotting is a GOOD thing or you could bleed to death from a paper cut Vitamin K2 (menaquinone) is important for bones AND the heart Helps direct calcium away from blood vessels (where it can be lead to hardening of the arteries or arterial calcification ) and into bones where it is needed A diet high in K2 has been found to reduce arterial calcification by 50%, reduce risk of heart disease by 50%, and reduce overall risk of dying by 25% A study on K2 found that for every 10 mcg of K2 consumed, risk of heart disease was reduced by 10% In a three year study of healthy postmenopausal women, K2 supplementation significantly reduced arterial stiffness

9 Something to think about Doctors regularly recommend calcium to women in order to prevent osteoporosis But what if the woman is low or deficient in vitamin K2? Calcium that doesn t get to the bones can end up as deposits in the veins and arteries Giving calcium without vitamin K could mean that osteoporosis isn t prevented and risk of heart disease could be increased!

10 Dietary and supplemental vitamin K Both forms of Vitamin K (K1 and K2) are important and necessary to health Vitamin K1 can be found in leafy greens Vitamin K2 is found in animal-based foods: egg yolks, liver, cheese made from whole milk and natto (fermented soy) One reason why these high saturated fat foods don t cause heart disease may be due to their high vitamin K2 content! In supplements, look for Vitamin K1 and Vitamin K2 on the label products that list only vitamin K are probably vitamin K1 (phytonadione)

11 Keep the Hair You Have (3 slides)

12 Risky Hair Loss Drug New reports of side effects of the most popular hair loss drug on the market Propecia The package warns of a 1-2% chance of temporary sexual side effects But since 2011, 1,245 lawsuits have been filed against Merck alleging that the pharmaceutical company failed to warn users about significant side effects associated with the drug s use Sexual dysfunction, chronic depression, insomnia, brain fog and suicidal thoughts These effects persist for MONTHS after use of the drug is stopped!

13 What Causes the Problems with Propecia? Propecia works by reducing by 70% the conversion of testosterone to another form of this hormone called DHT dihydrotestosterone This drug generic name is finasteride is also prescribed for enlarged prostate glands DHT is critical for the development of male reproductive organs in babies, but in adult men, DHT impairs hair growth Women who might become pregnant should stay away from Propecia it can alter the development of male babies; the results of Propecia in post-menopausal women with hair loss have not been very good Propecia also interferes with mood-regulating steroids in the brain (which is why depression and suicidal thoughts are one of its adverse effects)

14 Help Your Hair the Natural Way Iodine Crucial ingredient for thyroid hormones; low thyroid hormones disrupt the hair growth cycle Silica Used to form connective tissue, including hair, skin and nails Iron Low iron levels have been linked to poor circulation in the scalp and increased hair loss Millet seed oil promotes hair growth! Shown in a clinical study to accelerate the regrowth of hair lost due to cancer chemotherapy treatments Recently reported: use of millet seed oil plus coconut oil hair treatment once a week successfully treated OLD LADY HAIR! Everyone comments on how beautiful her hair looks now.

15 Quick News Headline: Fat is Back! (1 slide)

16 Fat is coming back into favor! A new study finds that Americans are losing their fear of fat Butter consumption is growing 2-4% annually Whole milk sales are up 11% for the first half of 2015, while skim milk sales dropped 14% in that same period Sales of raw milk and organic milk are also up The percentage of fat in the diet is expected to grow as well, from the current 26% to about 31% of daily calorie intake by 2030

Vitamin K2: Are You Consuming Enough? March 22, 2017 by Chris Kresser Abridged by Dr. Michael Schwarz

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