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 - METABOLISMHIGH CORTISOL – BLOCKS TESTOSTERONEHIGH 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.

OVERVIEWHypothalamus

-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 PumpThe 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 IndexThe 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 gylcemic index and insulin index.

2% Butter

3% Olives/Olive oil3% Coconut oil3% Flax oil4% Heavy cream5% Pecans5% Macadamia nuts6% Avocado7% Coconut meat8% Cream cheese8% Sour cream9% Bacon9% Walnut9% Pine nut10% Pepperoni11% Tahini butter (sesame seed)11% Pork11% Peanut butter12% Cod fish12% Duck13% Peanuts13% Pork Sausage 14% Pumpkin14% Almonds15% Cheddar cheese15% Sunflower Seeds15% Chia seeds15% Egg Yolk16% Blue Cheese19% Pistachios 20% Coleslaw 21% Swiss cheese21% Whole Egg23% Turkey24% All bran24% Chicken25% Low fat cream cheese29% Pasta33% Fish40% Whole milk43% Low fat Swiss47% Berries51% Beef54% Popcorn55% Egg whites59% Scallops59% Fish61% Potato chips62% Brown Rice

75% Apple76% Low fat yogurt81% Fat free pretzel84% Banana87% Crackers96% Whole Wheat Bread100% White Bread100% Baked Beans115% Sweetened Yogurt121% Potatoes160% 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

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. Truvia, 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.

Breakfast

Eggs (2-3), avocado, etc. (or animal protein)

Lunch

Large salad/vegetables (5 cups or 5 ounces)

Animal protein

Dinner

Large salad/vegetables (5 cups of 5 ounces)

Animal protein

*No snacks in between

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 Ezekial 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 (Kerrygold) 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 - https://www.youtube.com/watch?v=-fjA5TbSS8I 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. Lambf. Organ meats (organic)g. Chicken with the skin (not as often)h. Nuts and nut butter (esp. macadamia nuts) – without sugari. Bacon (nitrate free, not turkey bacon)j. Grass-fed hot dogsk. 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

Avoid unhealthy oils: Soy oil Margarine Cottonseed oil Corn oil Vegetable oil Safflower oil Sunflower oil

Healthy oils: Grass fed butter Coconut oil or coconut milk or cream Olive oil Avocado Grass fed cheese MCT oil (from health food store) Grass fed cream, cream cheese

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