Hormones Make Simple (Part 1)
Notes: (The following are
unedited conversational-type notes by Dr. Berg to be used with the slides).
We’re going to start with an overview. Please as we do
this, make notes of any part of this that is confusing or don’t understand. Or
if this is a replay, pause and re-watch things. If you are stuck on anything
confusing – the later part of the webinar will more difficult.
Overview of the glands and hormones
*Most people think of hormones as sex hormones – that’s only a small
part of it.
*Hormones activate, control and direct actions of other organs and
tissues.
*The Greek word for hormone is “to
excite”.
Hormones can control things at a distance; they do this through what is
called TARGET ORGANS.
FUNCTIONS of hormones:
- Energy Production & Storage
- Water and fluid movement
- Growth & Reproductive
HORMONES ARE MADE FROM:
*Protein &
*Fat & Cholesterol – (vital building block of
hormones) – every cell makes it. Your liver makes 2000 mg of cholesterol.
You’re entire body makes 3000 mg.
*This is why a good portion of your calorie intake from fat and protein
is used for body tissue, hormones, making blood, etc. and not used for energy
only like carbohydrates. So when someone says, “ fat has more calories than
carbs and will cause excess weight – they are missing the point of protein and
fats provide raw materials for body parts, not just for energy. So the theory
of calories in equal calories out is missing this data.
The endocrine system has
receptors – they function like radio waves similar to what you use in your
car radio. People tune in to a specific station and pick up those specific
waves or specific music - hormones do the same thing.
If a gland is pumping out too much hormone –it’s the same as someone
talking too much. Why do people talk and talk and never stops talking? This is
because they are NOT being listened too – no one is acknowledging them. Let’s
say the wife tells the husband to take out the garbage and the husband ignores
her. It’s possible that she will now INCREASE her communication in volume. Why
–because she’s not sure if “husband” is listening. An acknowledgement (return
communication) lets the person know there is understanding. In the body –same
deal. A lack of return communication will cause the gland to continue to
communication and thus no shut off, feedback loops broken. Other hormone can also interfere with this:
HIGH ESTROGEN – BLOCKS THE THYROID - METABOLISM
HIGH CORTISOL – BLOCKS TESTOSTERONE
HIGH INSULIN – BLOCKS GROWTH HORMONE – FAT BURNING
If a gland is burned out, it will stop sending any hormones out – this
could be from being overworked – like in excessive stress, excessive
consumption of sugar.
However, if that gland over-produces a hormone over a long period of
time, the receptor for that hormone will get blocked, downgraded, resistive
(the receiving connector will resist the hormone – thus hormone resistance).
Like in:
·
Insulin resistance &
·
Cortisol resistance.
OVERVIEW
Hypothalamus
-Half nerve and have
endocrine gland
-Has pre-programmed
instructions.
Pituitary
-The hypothalamus is like
the CEO or owner of the business. It writes the program instructions to the
manager, who then give the workers things to do. It is the owner of the foot
ball team which works with the coach to get the players to do the work –the
coach does not do the work. The manager does not do the work. Managers working
through other people. The pituitary is likened to the coach or the manager
which works through the other glands to get the job done.
Thyroid
-Controls metabolism –
the speed or rate in which cells work.
-T4 converts to T3
through the liver and kidney
Parathyroid
-4 small glands around
the thyroid
-Controls calcium
(bone, muscle)
Adrenals
-Stress glands on top
of the kidneys
-Has an outside and an
inside.
(Outside is gland tissue
–anti-inflammatory, quick energy –sugar, blood pressure and fluids, mineral
balance); (Inside – nerve tissue- neurotransmitters like adrenaline, serotonin,
dopamine and GABA) – Adrenals are involved in flight or fight response.
Gonads
-Ovaries in a female
(control the shape of a women’s body, voice, feminine characteristic,
fertility)
-Testes in a male
(controls male characteristics – facial hair, body hair, fertility of sperm)
Pancreas
-Controls blood sugar
-Insulin and Glucagon
(hormone that does the opposite of insulin)
Electrolytes:
Electrolytes are minerals that conduct electricity.
They are ions (electrically charged minerals), which are positive or negative
and can work with the cell to generate and store energy.
The cells have 800,000 – 30 million sodium-potassium
pumps per cell.
The body needs 1000mg of sodium per day, however the
requirement for potassium is 4x greater (4700mg)
WHY DO WE NEED SO MUCH POTASSIUM?
Because potassium is used in large quantities in all
cells, in the muscles, in the nerves, etc..
Sodium = Na+
Potassium = K+
Sodium-Potassium Pump
The Na+-K+ Pump – on the
membrane of cells – controls what goes in and out of the cell? It takes 30% of
the energy of your body to run this. One of the functions of the cell membrane
is to keep sodium out and potassium in. These concentrations are vital to keep
energy flowing in both directions. It is the difference in these concentrations
that acts as a generator to conduct electricity. Think about a battery and how
it works. It’s simply composed of two different minerals or metals (could be
zinc and potassium) bathed in an acid. Each mineral is held apart (positive and
negative poles). One pole can discharge electrons from one side to the other.
This generates electrical change.
·
Controls pH
·
Controls absorption of amino acids, glucose,
vitamins in the cell.
·
Allows nerves to travel and muscles to contract and
relax.
·
Hydration
·
Energy of the cell – body
·
Calcium depends on this pump – if too much calcium
in the cell – your muscles will not relax
·
All these functions depend on having enough or the
correct electrolytes.
Potassium deficiency
*High blood pressure (also from calcium that gets stuck in the cells)
-arteries can’t relax
-heart has to work
harder
-arteries less elastic
*Fatigue (muscles and nerves)
*Fluid retention
*Depression
*Flight or fight mode
*Muscle fatigue
*Nerve fatigue (skipped heart beats)
Insulin
Index
Insulin
Index
The insulin index (II) is different that the glycemic index (GI). The
GI shows the relationship between how glucose (sugar, carbs) raise insulin. The
Insulin Index shows how “other” foods raise insulin. The goal is to eat foods
low in both the glycemic index and insulin index.
2% Butter
3% Olives/Olive oil
3% Coconut oil
3% Flax oil
4% Heavy cream
5% Pecans
5% Macadamia nuts
6% Avocado
7% Coconut meat
8% Cream cheese
8% Sour cream
9% Bacon
9% Walnut
9% Pine nut
10% Pepperoni
11% Tahini butter (sesame seed)
11% Pork
11% Peanut butter
12% Cod fish
12% Duck
13% Peanuts
13% Pork Sausage
14% Pumpkin
14% Almonds
15% Cheddar cheese
15% Sunflower Seeds
15% Chia seeds
15% Egg Yolk
16% Blue Cheese
19% Pistachios
20% Coleslaw
21% Swiss cheese
21% Whole Egg
23% Turkey
24% All bran
24% Chicken
25% Low fat cream cheese
29% Pasta
33% Fish
40% Whole milk
43% Low fat Swiss
47% Berries
51% Beef
54% Popcorn
55% Egg whites
59% Scallops
59% Fish
61% Potato chips
62% Brown Rice
75% Apple
76% Low fat yogurt
81% Fat free pretzel
84% Banana
87% Crackers
96% Whole Wheat Bread
100% White Bread
100% Baked Beans
115% Sweetened Yogurt
121% Potatoes
160% Jelly Beans
Protein triggers insulin to some degree. Concentrated
protein like whey and protein isolates (soy protein isolates) have a higher
insulin response than eggs or higher fat meats.
Digestive hormones increase insulin, which means
digesting meals in general increase insulin. This is why intermittent fasting
decreases insulin.
Insulin resistance is a condition where high sustained
insulin over a period time downgrades the receptor for insulin making insulin
not being absorbed properly. This gives a situation whereby the glucose in the
blood stays high and insulin even if in a fasting state is high. Remember, in
the presence of insulin – fat burning cannot occur. Insulin is the gatekeeper
whether one loses or does not lose fat.
The fact that you can’t go without food between meals
means you have a blood sugar problem.
The fact that you crave carbs means you have a blood
sugar problem.
Insulin resistance lowers your metabolism and set
point. Years of dieting destroys your set point.
People with belly fat have liver fat and insulin
resistance. People with insulin resistance have liver fat. One will cause the
other and back and forth.
What’s interesting about this scale is that there are
foods that DO NOT trigger any sugar BUT do trigger insulin.
LOW
GYLCEMIC INDEX HIGH
INSULIN INDEX
Beef zero 51%
Fish zero 59%
Yogurt (low fat) low
effect 76%
Milk low effect 40%
Whey protein zero 71%
Egg whites zero 55%
Egg yolk zero 15%
Egg (whole) zero 21%
(adding fat decreases insulin)
Summary:
*There are 2 sources of fuel in the body: stored sugar and fat. Sugar
is always what the body will use as the primary fuel. The problem with “low
carb” diets is that they still allow some small amounts of sugars in the diet
to prevent fat burning. The secret is to force the body to burn fat by bringing
your sugars down to ZERO. Even small amounts of sugars will not let fat to be
burned because fat is used only when the body starves of sugar. Starvation
means complete elimination. The second factor is to provide high dense
nutrition at the same time.
*Another important action is to ONLY eat 2 meals per day and no snacks
in-between. It would be better to have 2 meals per day if possible. Many people
have something called insulin-resistance, which comes from sustained persistent
high insulin. Interestingly, it’s not only the sugars that increase insulin,
but protein and just eating in general to some degree. So snacking between
meals can potentially keep your insulin high and thus never allowing you to
improve insulin resistance. Having insulin resistance prevents fat burning.
*If you are NOT hungry – do not eat. Some people are not hungry in the
morning, so they should make their breakfast their lunch and then waiting until
dinner to have the last meal. Some people are hungry in the am and should eat,
and then have lunch but maybe they will not need a dinner (or a light dinner).
SUMMARY FOOD PLAN
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Rules:
·
Only 2-3 meals per day (this gives your liver a
chance to recover). Adjust quantity of food to avoid extreme hunger at the next
meal. However, if you absolutely need a snack, use an egg, or some cheese or
some nuts or the high protein kale shake (20grams per serving).
·
If you can’t go from 1 meal to the other without
extreme hunger – you need to add more fat during the meal (butter, coconut oil,
olive oil).
·
Only eat if you are hungry – and don’t eat if you
are not hungry.
·
Only drink when you are thirsty. Drink water with 1
tsp of apple cider vinegar/lemon or herbal teas with meals. Unsweetened almond
milk or coconut milk is okay.
·
Stop when you are full, even if you only eat 2 meals
per day.
·
Never eat in excess than you are full. Over-eating
strains your digestion adding more stress and less weight loss.
·
Use only xylitol and stevia as your sweeteners. Trivia,
erythritol are also acceptable.
·
Keep sugars to near zero (read labels). Some foods
like salad dressings may have 1g of sugar – this is okay in small amounts.
·
Avoid hidden sugars: yogurt, fruits, berries, grains
and potato/rice.
·
Hummus is okay in smaller amounts (4 TBS/day).
·
Nuts and nut butters are okay in small amounts. ¼
cup per day.
·
Keep net carbs (total carbs minus total fiber) under
50 grams per day; but try to shoot for 30 grams.
·
Do not focus on lean meats or low fat foods; the
fattier the better.
·
Dressings must not contain high fructose corn syrup
or msg. Newman’s Own (salad dressing) is good, but once you get organized with
your new eating plan, make your own dressing.
Gradients:
·
If possible, we recommend you make all of these
changes at once. If it will be too difficult, then you can do it on a gradient,
which means make these changes slowly over time. You can add fruit or berries
with this plan until you get used to it. Just realize that the maximum benefits
will occur from doing it hard-core.
Debugs:
·
Brain or body fatigue: add potassium (or more
salad) and increase sea salt.
·
Constipation: add more sea salt as well
as increase more vegetables or salad.
·
Bloating: add Gallbladder Formula
and make sure you eat vegetables that do not bloat you; spinach, lettuce, etc.
·
Can’t sleep: add Adrenal Fatigue
QUESTIONS:
·
I have nervous tension, anxiety and weird dreams (or
nightmares)
You need b-vitamins. Take
some nutritional yeast (or Adrenal Day Formula) in a small amount of peanut
butter or a shake at 1 tbs per day.
·
What if I don’t lose weight?
This plan is the most
hormonally leveraged weight loss program on the planet. It works, BUT if a
person is going through menopause and or they have muscle wasting (atrophy),
the body will heal this BEFORE letting go of the weight. This is rare but we
had a person take 2 months before they started losing weight, but then in the
following months reached size 2. There are other barriers to losing weight too:
sleep, fatigue, digestion, inflammation, hot flashes, etc.
·
Can I drink alcohol?
No. If you have pressure to
drink at a social gathering, then realize it could set you back 48 hours and if
you have to drink, do hard liquor or dry white wine, not beer or red wine.
·
Can I ever eat fruit?
Not on this plan. If you
absolutely need this as a transition, then okay, but realize that the sugar in
fruit will slow down weight loss. For example, apples contain 19 grams of
sugar. Once you hit your weight loss goal, you can add in berries and some
fruits as they generally will not cause weight gain, but slow weight loss.
·
Can I eat bread?
Not on this plan. Once you
hit your target weight, add Ezekiel bread if desired.
·
Can I drink coffee?
Out of all the things that are
bad for you, coffee is low on the list. If you have to drink coffee, have only
1 in the morning. But add 1 tbs of coconut butter, 1 tbs of grass-fed butter (Kerry
gold) in 1 cup of coffee – blend for 30 seconds. If you need a sweetener, add 1
tsp of xylitol.
·
Can I have snacks?
It is preferable that you
only have 3 meals per day. I would include your snacks at the meal. Keto bombs
would be the best. Nuts and cheese are also good but during the meal.
·
I don’t like eggs:
You need some animal protein
for breakfast; tuna, fish, hamburger without the bun or even egg whites.
·
How many meals do I consume?
3 to start, but as your body
becomes satisfied, you may want to only consume 2 (breakfast and dinner).
·
What is I am a vegetarian?
It is more difficult, but consume
non-GMO tofu, tempe, nuts, hummus, mushrooms and vegetarian protein powders
(hemp, pea, brown rice) as your protein source.
·
Unlimited
Vegetables –
Lettuce, radishes, green
beans, cabbage, cauliflower, broccoli, leek, endive, spinach, Swiss chard,
zucchini, green pepper, eggplant, mushrooms, asparagus, cucumber, bok choy,
celery, collard greens, garlic, ginger root, kale, mushrooms, okra, olives, onions,
peppers, squash, seaweed, string beans and sugar snap peas.
*Consume carrots, onions and
beets less often. Tomatoes are okay but in small amounts; however less ripe is
better due to the sweetness of some tomatoes. Salsa is also okay in small
amounts, but it has to contain no extra sugars.
·
Acceptable proteins. Make sure each protein meal is not over 3 or 4 ounces (this depends on your
weight. A 6’5’’ 300 pound guy would need obviously more protein). Excessive
protein can turn into sugar in the body. Our new kale shake contains 20 grams
of pea protein per meal.
a. Beef (grass-fed; and do
not get lean, get the 70% fat)
b. Eggs (yolk and all;
pasture-raised, not pasteurized)
c. Oysters and other crustaceans
(shrimp, lobster and crab)
d. Fish (the fattier, the
better)
e. Lamb
f. Organ meats (organic)
g. Chicken with the skin
(not as often)
h. Nuts and nut butter (esp.
macadamia nuts) – without sugar
i. Bacon (nitrate free, not
turkey bacon)
j. Grass-fed hot dogs
k. Pork (pasture-raised)
l. Pork rinds (no msg)
m. Duck and duck eggs
·
Cheese can be
consumed, but we recommend cheese from grass-fed cows
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