Nutritional Pearls

15: THE ENDOCRINE SYSTEM – Glands, Minerals, Weight Distribution, Blood Sugar

April 9, 2018 by Hank

Podcast: Play in new window | Download (Duration: 52:57 — 74.4MB)

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Welcome to The Nutritional Pearls Podcast! Focusing on topics that include digestion, adrenal fatigue, leaky gut, supplementation, electrolytes, stomach acid, and so much more, “The Nutritional Pearls Podcast” features Christine Moore, NTP and is hosted by Jimmy Moore, host of the longest running nutritional podcast on the Internet. Sharing nuggets of wisdom from Christine’s training as a Nutritional Therapy Practitioner and Jimmy’s years of podcasting and authoring international bestselling health and nutrition books, they will feature a new topic of interest and fascination in the world of nutritional health each Monday. Listen in today as Christine and Jimmy talk all about the endocrine system in Episode 15.

Here’s what Christine and Jimmy talked about in Episode 15:

1. What is the Endocrine System? The collection of glands that produce hormones that regulate
metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and
mood, among other things.

2. Definition of hormones: Regulatory substances produced in an organism and transported in tissue
fluids such as blood to stimulate specific cells or tissues into action.

3. Glands of the endocrine system and the minerals they depend on:

A. Hypothalamus: Located in the brain, this is the part of the brain that controls the endocrine
system. Think of it as a control center. It links the nervous system to the endocrine system
through the Pituitary Gland. It releases at least 7 to 8 hormones that control the Pituitary Gland.
The hypothalamus needs chromium for good health.

1. Thyrotropin-releasing Hormone (TRH)-a releasing hormone produced by the hypothalamus
that stimulates the release of thyrotropin (thyroid-stimulating hormone or TSH) and prolactin
from the pituitary gland.
2. Gonadotropin-releasing Hormone (GnRH)-signals the pituitary gland to create two hormones
called leutenizing hormone (LH) and follicle-stimulating hormone (FSH)
3. Growth Hormone-releasing Hormone (GHRH)-stimulates the pituitary gland to produce and
release growth hormone into the bloodstream. Once growth hormone is releases into the
blood, it has an affect on just about every tissue of the body to control metabolism and
growth.
4. Corticotropin-releasing Hormone (CRH)-Its main function is to stimulate the pituitary gland to
produce Adrenocorticotropic Hormone (ACTH)
5. Somatostatin – it regulates the secretion of hormones coming from the pituitary gland,
including growth hormone and thyroid stimulating hormone. It also inhibits the secretion of
pancreatic hormones which include Glucagon and Insulin
6. Dopamine – this functions as a neurotransmitter which is a chemical released by neurons or
nerve cells to send signals to other nerve cells. The brain has many distinct dopamine
pathways and one of these pathways plays a big role in reward-motivated behavior.

B. The Pituitary Gland: Located in the brain, it has also been described as the “master gland”
because it secretes hormones that control other endocrine glands. It needs manganese for good
health

1. Oxytocin-controls key aspects of the reproductive system and some aspects of human
behavior
2. Prolactin-hormone that helps women produce milk after childbirth and it’s important to both
male and female reproductive health
3. Leutenizing Hormone-triggers ovulation and stimulates the production of testosterone
4. Anti-diuretic Hormone (ADH)-tells your kidneys how much water to conserve; it also constantly
regulates and balances the amount of water in your blood
5. Human Growth Hormone (HGH)-encourages growth in children and adolescents, helps to
regulate body composition as well as bodily fluids and muscle and bone growth, helps regulate
sugar and fat metabolism, and it possibly helps with heart function

C. The Pineal Gland also known as the Third Eye: This gland is also in the brain and it produces
melatonin which helps with circadian rhythm. It is also known as the Third Eye because the
Third Eye chakra in the Hindu system is located in the center of the forehead which is near the
pineal gland. It depends on iodine and boron for good health.

D. The Thyroid Gland: It depends on iodine and tyrosine. It is located in the front of the neck just
below the Adams apple and is considered to be one of the major glands in the regulation of
metabolism. It produces:

1. thyroxine (T4) which gets converted to its active form, triiodothyronine (T3) with the help of
selenium. T3 controls basil metabolic rate
2. Calcitonin-responsible for the uptake of calcium to the bone

E. The Parathyroid Gland: It’s located in the neck behind the thyroid and produces parathormone
or PTH which is associated with the growth of muscle and bone and distribution of calcium and
phosphate in the body. It depends on calcium for good health.

F. The thymus: The thymus lays across the trachea and bronchi in the upper thorax. It produces
thymosin which triggers the immune system by activating the T-Cells and T-Lymphocytes which
are white blood cells associated with antibody production. The thymus needs zinc for good
health.

G. The pancreas: It lies behind the stomach and needs chromium for good health. The pancreas
produces:

1. Insulin by the Beta Cells which is responsible for the conversion of glucose to glycogen,
shuttling glucose into the cells, and the conversion of excess glucose to fat
2. Glucagon by the Alpha Cells which is responsible for the conversion of glycogen to glucose

H. The adrenal glands: They are on top of the kidneys and they rely on copper for good health.
They produce:

1. Adrenalin which prepares the body for fight or flight
2. noradrenalin-which has similar effects to adrenalin
3. corticosteroids that include cortisol, cortisone, and corticosterone

I. The ovaries: They are located in the lower abdomen and they rely on selenium for good health.
They produce:

1. Estrogen which is responsible for the break-down of the uterus wall
2. progesterone which builds up and maintains the uterus wall for embedding of fertilized egg
and is also associated with body hair, breast enlargement, and physical changes in the body

J. The testes: They’re located outside the pelvic cavity and produce testosterone which is
responsible for the development and function of male sex organs and is associated with body
hair, muscle development, and voice change. They rely heavily on selenium for good health.

K. The prostate: It’s about the size of a walnut located between the bladder and the penis. It
produces prostate-specific antigen (PSA) which help keep the sperm in liquid form. The
prostate relies on zinc for good health.

4. People with different endocrine issues carry weight on specific parts of the body

A. If someone has adrenal gland problems through prolonged stress, cortisol is released and stores
fat around the most vital organs which are in your midsection. Thus, a person with adrenal issues
will carry more weight around their midsection.
B. People with thyroid issues tend to carry weight all over since the thyroid controls the metabolism
in all of your cells.
C. For people with problems with their ovaries, they will tend to carry extra weight around their hips
and lower stomach area.
D. If a person has liver problems, they will tend to carry extra weight around their body but have
thin legs

5. Blood sugar imbalances mess up the entire endocrine system because not only are the pancreas,
liver, and adrenal glands all necessary for blood sugar regulation but they are also heavily involved
in the endocrine system.

Nutritional Pearl for Episode 15:
It is very important to make sure blood sugar levels are normalized and under control before addressing any endocrine problem you have because blood sugar imbalances disrupt the entire endocrine system.

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14: SLEEP – The Four Stages, Benefits, And How To Optimize Sleep

April 2, 2018 by Hank

Podcast: Play in new window | Download (Duration: 54:38 — 76.5MB)

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Here’s what Christine and Jimmy talked about in Episode 14:
1. Definition of sleep: a condition of body and mind such as that which typically recurs for several
hours every night, in which the nervous system is relatively inactive, the eyes closed, the postural
muscles relaxed, and consciousness practically suspended.

2. Stages of sleep

A. Awake-resting with eyes closed
B. Stage 1: transitional sleep,

1. Dreamless sleep
2. Light sleep
3. This stage is often what happens when someone takes a power nap. You can be easily
awoken.

C. Stage 2: Typical Sleep

1. This is also light sleep.
2. If taking a power nap, this is the stage you want to wake up from.

D. Stage 3: beginning of deep sleep

1. This is where physical repair happens and the brain filters data from the day.
2. It’s harder to be awoken from this stage.
3. This is when the body repairs muscles and tissues, stimulates growth and development,
boosts immune function, and builds up energy for the next day.

E. Stage 4: R.E.M. or Rapid Eye Movement

1. This is where you dream.
2. Mental and emotional clearing happen during this stage
3. Your brain makes connections emotionally and consolidates information to be stored in your
long term memory.
4. You usually enter REM sleep after you’ve been asleep for 90 minutes.
5. It’s harder to be awoken from this stage.
6. Each REM stage can last up to one hour.
7. An average adult has 5 to 6 R.E.M. cycles a night.
8. The length of R.E.M. cycles increases as the night progresses. This is why there’s a good
chance you’ll awaken from dreaming in the morning.

3. Facts about stages of sleep

A. These different stages last different amounts of time depending on age.
B. Sleep happens cyclically starting with stage 1 going through stage 4 (REM) and back to 1.
C. A complete sleep cycle can take 90 to 110 minutes with each stage lasting from 5-15 minutes
(with the exception of R.E.M).
D. We need 7-9 hours of sleep a night. Some people on a ketogenic lifestyle have reported needed
less sleep.

4. Benefits of sleeping

A. Improves memory-strengthens memories and you can practice skills learned while awake (this is
called consolidation)
B. Helps reduce inflammation-people who get more sleep have less inflammatory proteins
(C-Reactive proteins) floating in their blood than those who get less sleep. These inflammatory
proteins lead to heart disease, stroke, diabetes, arthritis, and other inflammatory conditions

C. Helps weight maintenance or weight loss (helps prevent cravings)

1. Blood sugars tend to be higher if you get less sleep.
2. Cortisol is also higher in those who get less sleep.
3. Insulin, a fat storing hormone, tends to be higher in those who get less sleep.

D. Helps prevent depression

1. Our ability to regulate emotions decreases after a poor night’s sleep.
2. We are in need of social interactions so if you get a poor night’s sleep, you are more likely to
cancel social events because of being tired.
3. The Amygdala, an almond shaped area of the brain, plays an important role in our emotions
and anxiety levels. People with less sleep showed a higher amygdala response, leading to less
control over emotions and greater anxiety levels.

E. Helps with the detoxification process. We are in a parasympathetic state when sleeping and
detoxification is a parasympathetic process. Our bodies detoxify when we sleep.

5. Things we can do to get more sleep

A. Limit exposure to “blue light” at night. Use blue blocker glasses and/or use the “Night Shift” on
devices. You can also get orange or red bulbs to put in your lamps at night.
B. Expose your eyes to sunlight early in the day and turn down house lighting at night. This helps
to establish your circadian rhythm by producing the proper hormones at the right time
(melatonin for sleep, and cortisol for waking up)
C. Don’t eat to soon before going to bed. Eating too close to bedtime can keep you awake at
night. The body has to spend it’s energy on digesting the food you ate rather than detoxifying
so your body doesn’t heal properly. The digestion of food can keep you from getting to sleep.
D. Don’t exercise too soon before going to bed. Exercise increases stress in the body (raises
cortisol) and the elevation of cortisol can keep you from getting to sleep in a timely manner.
E. Take a warm shower or bath using lavender. I have found that taking a warm shower helps me
relax. We all are different, though.
F. Take melatonin or magnesium.

1. If using melatonin, only take it 2 to 3 times a week. If you take
it too much, your body can “forget” how to make it’s own. The liquid form of melatonin is
best. When I take it, I usually take 10mg with the dropper. Everybody’s needs are different.
You may find you don’t need that much.
2. If taking magnesium, take Magnesium Glycinate. Magnesium Citrate can cause diarrhea

G. Limit the amount of scary or action filled tv right before going to bed. This can raise cortisol
which will make it harder for you to get to sleep.

Nutritional Pearl for Episode 14:
Sleep affects so many aspects of how our body functions. It’s important to make sure we are doing all we can to get adequate sleep.

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13: GUT HEALTH – Good & Bad Microbes, Consequences Of Too Many Bad, Benefits Of Having Mostly Good

March 26, 2018 by Hank

Podcast: Play in new window | Download (Duration: 44:50 — 63.0MB)

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Here’s what Christine and Jimmy talked about in Episode 13:

1. Microbial cells outnumber our human cells 10 to 1.
2. We have 2 to 4 pounds of microbes living in us
3. Microbiota refers to everything that lives in the gut tube. These can be beneficial or
harmful

A. Beneficial microbes-most fall within these two categories:

1. Lactobacillus
2. Bifidobacterium

B. Harmful microbes

1. Parasites
2. Yeast
3. Fungus
4. Viruses

4. Everyone has a different composition of gut bugs-these compositions in each person can change
due to age, diet, or geography. There are 2 different kinds of microbes: Transient and Native

A. Transient Microbes-Most common strains are from lacto and bifido species-these are
the main ones used to create probiotic supplements and cultured foods. Lactobaccilus
Acidophilus is the most common and versatile probiotics.

1. They come into the body to do their work then leave through the stool-very transient.
2. They work with other microbes that are native in nature.
3. We acquire these transient microbes from dietary sources

B. Native microbes-bactoroids, bacillus, Streptomyces

1. Enter our bodies through the air, soil and water supply (environmental sources)
2. These buggers are more resistant to stomach pH and more resilient to antibiotics
3. These native microbes have anti-fungi, anti-parasitic, and anti-viral properties

5. Things that can go wrong when we don’t have a population of good gut microbes

A. Excess bloating
B. Chronic ear infection
C. Yeast infections
D. Diarrhea
E. Constipation
F. Flatulence
G. Nail fungus
H. Hormonal imbalances
I. Eczema
J. Acne

6. We need good gut microbes to:

1. Help protect the intestinal wall
2. Produce vitamin K2, and three B vitamins, B1 or Thiamine, B2 or Riboflavin, and B12 or
cobalamin
3. Absorb nutrients
4. Help digest foods
5. Balance intestinal pH
6. Fight harmful microbes
7. Help improve bowel transit time
8. Have good mental health-90% of the body’s serotonin is produced in the intestines
7. There are many things that can permanently affect the composition of our microbiome:

A. Stress
B. Diet high in sugar and refined carbs
C. Contraceptives
D. Vaccinations
E. Overuse of antibiotics or other prescription drugs
8. Food sources of probiotics
A. kombucha (fermented tea)
B. Kefir (fermented milk)
C. Sauerkraut (fermented cabbage)
D. Pickles (fermented cucumbers)
E. Kimchi (Korean dish using fermented vegetables, spices and seasonings)
F. Full fat raw dairy, especially goat’s and sheep’s milk like milk, cheese and yogurt
G. If you want to do a plant-based ketogenic diet:

1. Tempeh (fermented soybeans)
2. Miso (fermented soybean, barley, or brown rice with koji which is a fungus)
3. Natto (Japanese dish with fermented soybeans)

Nutritional Pearl for Episode 13:
We need to make sure our gut health stays as healthy as possible so we can have good digestive function, a healthy immune system, and good mental health.

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12: VITAMINS – Classifications, Roles, Signs Of Deficiency, And Food Sources

March 19, 2018 by Hank

Podcast: Play in new window | Download (Duration: 43:42 — 61.5MB)

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Here’s what Christine and Jimmy talked about in Episode 12:

1. Facts about vitamins

A. In 1905, an English scientist named William Fletcher was the first to make the connection between lack of vitamins in food and sickness. He was researching the causes of the disease, Beriberi. Beriberi is a B1 (Thiamine) deficient related disease that causes impairment of the nerves and heart. Symptoms include loss of appetite, digestive irregularities, and numbness and weakness in the limbs and extremities. In 1906, Sir Frederick Gowland Hopkins, an English Biochemist, made the discovery that certain “food factors” were important to health. The concept of vitamins (vital amines), was formulated in 1912 by Casimir Funk, a Polish biochemist. The “e” was dropped several years later when it was discovered that vitamins were not nitrogen-containing amines. Casimir Funk discovered B1 in 1912 and together, Funk and Hopkins came up with the hypothesis of deficiency disease that says a lack of vitamins can make you sick. https://www.thoughtco.com/history-of-the-vitamins-4072556
B. Compose less than 1% of our body
C. Most vitamins cannot be manufactured by the body so we have to get them from external
sources
D. The vitamins the body can make are D and K

1. D is manufactured in the skin when the skin is exposed to sunlight high in the sky.
2. K, specifically K2, is manufactured by the good gut bacteria in our gut, but it is only a small fraction of what we need for the body to perform its functions so supplementing is important.

E. Vitamins function best when they have the cofactors with them like trace minerals, enzymes and other vitamins.

2. Classifications of vitamins

A. Fat soluble

1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K

B. Water soluble

1. The B vitamins
2. Vitamin C
3. Inositol
4. Choline

3. Roles of Vitamins in the body

A. They act as helpers in metabolic processes

1. The metabolism of carbohydrate, protein, and fat
2. The production of stomach acid (B6)
3. The detoxification process, specifically Phase 1 (B2)

B. Support tissue growth
C. They support digestion, elimination, and immune function.
D. They help prevent deficient related disorders and health problems from happening

4. Signs of vitamin deficiency

A. Folate/folic acid (B9)-Mouth sores and pale skin
B. Inositol-Poor brain function, hair loss, high LDL, and eczema
C. Vitamin A-Dry eyes, dry skin, bright lights at night bothersome, trouble distinguishing between blues and purples
D. Vitamin B1 (Thiamine)-Loss of appetite, pain in limbs swollen feet or legs
E. Vitamin B2 (Riboflavin)-Anemia, nerve damage, sluggish metabolism, sore throat
F. Vitamin C-Bruising, bleeding gums, fatigue, loss of appetite
G. Vitamin D-Thin or brittle bones, joint pain, fatigue, depression, getting sick often, impaired wound healing
H. Vitamin E-Muscle weakness, Abnormal eye movements, vision problems
I. Vitamin K2-Easy bruising, excessive bleeding from wounds, blood in urine or stool

5. B And G Complexes

A. B complexes

1. Alcohol soluble
2. Heat stable
3. Stimulating
4. Helps carbohydrate metabolism
B-Person Needs B1 (Thiamine), B4, B6, And B12-These people are often hypotensive (low blood pressure), craves sugar, feels bad or run down, gets sick often, and tends toward Congestive Heart Failure (CHF)

B. G complexes

1. Alcohol insoluble
2. Unstable with heat
3. Relaxing
4. Helps metabolize fats

G-Person Needs B2 And Associated B Vitamins like B3, PABA (para-aminobenzoic acid, folic acid, the lipotropic factors, choline, inositol, and betaine-These people are often hypertensive (high blood pressure), crave alcohol, feels good or pumped up, does not get sick often, and tends toward Myocardial Infarction.

6. Food sources of vitamins

A. Folic Acid/Folate (B9)- Beets, strawberries, broccoli, spinach, avocados, collard greens, turnip greens, okra, Brussels sprouts, asparagus, egg yolks, and liver B. Inositol-Nuts, seeds, beef, liver, and green leafy vegetables
C. Vitamin A- Liver, fish, egg yolks, butter, parsley, kale, chili peppers, dandelion root, collard greens, blueberries, whitefish, cabbage, sauerkraut, and cod liver oil
D. Vitamin B1 (Thiamine)-Pork, beef, liver, heart, kidneys, dandelion root, eggs, sunflower seeds, brazil nuts, and pecans
E. Vitamin B2 (Riboflavin)- Eggs, meat, milk, poultry, fish, liver, lamb, natural yogurt, mushrooms, spinach, almonds, and sun-dried tomatoes
F. Vitamin C- Fennel, radishes, strawberries, blueberries, red peppers, kale, Brussels sprouts, broccoli, cabbage, sauerkraut, and green peppers
G. Vitamin D- Fish like sardines, salmon, mackerel, and tuna, cod liver oil, eggs, milk, cheese, mushrooms, and caviar. You can also get vitamin D from getting out in the sunlight.
H. Vitamin E- Cod liver oil, sunflower seeds, pecans, walnuts, hazelnuts, almonds, Swiss chard, mustard greens, spinach, turnip greens, kale, pine nuts, avocados, broccoli, parsley, and olives
I. Vitamin K- Organ meats, full fat cheeses, grass fed butter and cream, animal fats, egg yolks, turnip greens, broccoli, cabbage, lettuce, sauerkraut, pickles, and asparagus

Nutritional Pearl for Episode 12:
It is important to make sure digestion is working at its best so you can absorb and use all the vitamins you are consuming

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11: LIVE FROM THE NTA CONFERENCE – Hanging Out With NTPs At The Nutritional Therapy Association

March 12, 2018 by Hank

Podcast: Play in new window | Download (Duration: 51:05 — 71.6MB)

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Here’s what Christine and Jimmy talked about in Episode 11:

What is an NTP
Who are the NTA
Interest in Keto from NTPs
Speakers at the conference
How the conference impacted their upcoming book
Testimonials from:
- Gray Graham
- Mackenzie
- Stephanie
- Patty
- Hannah
- Moriah
- Anne
- Jeniffer
- Jodi
- Lorraine
- Melissa
- Lucy
- Mickey

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10: DIGESTIVE DYSFUNCTION – Brain, Mouth, Stomach, Pancreas, Gallbladder, Small Intestine, Large Intestine

March 5, 2018 by Hank

Podcast: Play in new window | Download (Duration: 37:47 — 53.3MB)

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Here’s what Christine and Jimmy talked about in Episode 10:

– 1. Review of Digestion
–– A. Digestion happens north to south
–– B. Proper stomach pH is supposed to be between 1.5 and 3
–– C. Zinc and B6 are needed to produce stomach acid
– 2. Dysfunction in digestive process
–– A. Dysfunction in the brain: Sympathetic State—doing other activities or being stressed while eating
–– B. Dysfunction in the mouth: Not chewing food thoroughly (for about 30 seconds); signal not
received from the brain to have the mouth release salivary amylase.
–– C. Dysfunction in the stomach: Not having enough stomach acid. 90% of Americans don’t
produce enough stomach acid (Jonathon Wright, MD came up with this using the Heidelberg
Gastrotelemetry equipment to check the stomach pH on thousands of patients AND
Dr. George Goodhart, a chiropractor, came to the same conclusion using kinesiological and
functional assessment).
––– 1. Food, especially protein doesn’t get broken down
––– 2. Allows foreign invaders to pass through to the rest of the digesting system. Helicobacter (H)
Pylori (stomach ulcers caused by bacteria) happens because of inadequate stomach acid
––– 3. Gastroesophageal Reflux Disease (GERD) actually happens because of too little stomach acid.
Poorly digested foods cause a back-up in the esophagus oftentimes because the cardiac
sphincter is weak. Since the acid content is higher in the stomach, the back flow burns the
esophagus.
––– 4. If stomach pH is not right, the pyloric sphincter won’t release the stomach contents into
the duodenum

Remember: Carbs ferment, proteins putrefy and fats rancidify

–– D. Dysfunction in the Pancreas: If pH of chime (digested food) is not correct, Secretin won’t be
released to trigger the pancreatic juices needed to further break down food.
–– E. Dysfunction in the Gallbladder: If pH of chime is not correct, then CCK won’t be released to
trigger bile to digest the fats we eat.
–– F. Dysfunction in the small intestine: Undigested foods will cause gut flora to become
imbalanced and it will also cause irritation to the intestinal lining causing increased
permeability leading to Leaky Gut and therefore, autoimmune conditions.
–– G. Dysfunction in the large intestine: Undigested food can clog the ileocecal valve (valve leading
from the small intestine to the large intestine) Undigested food can cause inflammation
leading to colitis, irritable bowl syndrome, Crohn’s Disease, Celiac Disease

Nutritional Pearls For Episode 10:
1. Being in a parasympathetic state when eating is very important .
2. Proper stomach acid is imperative.

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9: CARBOHYDRATES – Facts, Sugars That Comprise Them, Health Sources

February 26, 2018 by Hank

Podcast: Play in new window | Download (Duration: 46:22 — 65.1MB)

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Here’s what Christine and Jimmy talked about in Episode 9:

1. Review of Nutrient Classes:
A. Water
B. Macronutrients
1. Proteins=18% of the body
2. Fats=15% of the body
3. Carbohydrates=2% of the body
C. Micronutrients
1. Minerals=4% of the body
2. Vitamins=1% of the body
2. Facts about carbohydrates
A. All green plants produce carbohydrates. Carbohydrates are starch and sugar. Carbohydrates are
made of three elements: Carbon, Hydrogen, and Oxygen.
B. There are 2 classifications of carbohydrates: complex (starches) and simple (sugars)
C. The sugars that make up carbohydrates come in many different forms:
1. Monosaccharides: most basic form of sugar; They cannot be broken down into more simple
parts; They are soluble in water.
2. Disaccharides: sugars that contain 2 monosaccharide residues. It is also called a double sugar.
These are also soluble in water.
3. Oligosaccharides: contain 2 to 6, rarely 10 monosaccharides. They can have many functions
like cell recognition and cell binding. They can play an important role in the immune response.
These are soluble in water and they are sweet to the taste.
4. Polysaccharides: like starch are composed of long chains of monosaccharide units bound
together by glycosidic linkages. These are complex carbohydrate that get broken down in the
mouth and the small intestine into simple sugars. The solubility of these varies. Some are not
soluble in water. (cellulose). Some are only soluble in hot water (starch). Some are readily
soluble in cold water (pullulan). Some can be sweet to the taste like sweet potatoes, but a lot
them are not sweet to the taste like regular potatoes, rice, legumes, and lentils.

How Carbohydrates Are Broken Down
Sugars
Larger Carbohydrates
Monosaccharides
Disaccharides Oligosaccharides Polysaccharides
Fructose (fruit sugar)
Sucrose Inulin
Starch
Glucose
Lactose Dextrin
Galactose
Maltose Cellulose
Pectin
Glycogen

D. You do not need to consume sugars in order to make them. Gluconeogeneisis.
E. When carbohydrates go through the refining process, they are stripped of their nutrients.
F. Eating excess refined carbohydrates and sugar can lead to nutrient deficiencies because excess
consumption of these can pull nutrients out of the bones and the rest of the body.
G. Carbohydrates, in the right forms like berries (in small amount with some type of fat added to it),
leafy greens and non-starchy vegetables (those we eat on a ketogenic diet), do have beneficial
uses in the body.
1. Carbohydrates provide a quick fuel source for the brain and proved a quick energy source for
muscles.
2. Carbohydrates help regulate the fat and protein you eat.
3. A lot of carbohydrates, especially leafy greens, provide a source of fiber which helps keep our
bowels moving regularly.
4. Carbohydrates help by lubricating joints.
3. Sources of Carbohydrates
A. The first kind of carbohydrate you should be eating is from leafy greens and non-starchy
vegetables. Try to eat as many colors as possible and in season. Our bodies weren’t made to have
every vegetable or fruit all year round. Try to incorporate raw vegetables.
B. Next, eat whole fruits. Don’t do fruit juices as they are higher in sugar and you lose the fiber
from the fruit when you just drink the juice. Stick to the low sugar fruits like berries and eat
them in season.
C. On a ketogenic diet, you can have squash, but make sure it’s the less starchy ones like zucchini
and yellow squash. You can even have spaghetti squash, but maybe not as often. Butternut
squash and acorn squash tend to be a little higher in starch. For those who are not eating a
ketogenic diet, you can add sweet potatoes in on occasion as well as yams, plantains, parsnips,
pumpkin, and others.

Nutritional Pearl for Episode 9:
Carbohydrates have many beneficial functions in the body but we do not necessarily need to eat them because our bodies can make them from protein.

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8: PROTEIN – Facts, Roles Of Amino Acids, And Food Sources

February 19, 2018 by Hank

Podcast: Play in new window | Download (Duration: 50:42 — 71.1MB)

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Here’s what Christine and Jimmy talked about in Episode 8:

1. Review of Nutrient Classes:
A. Water
B. Macronutrients
1. Proteins=18% of the body
2. Fats=15% of the body
3. Carbohydrates=2% of the body
C. Micronutrients
1. Minerals=4% of the body
2. Vitamins=1% of the body
2. Facts about proteins
A. They make up about 18% of the body
B. They are the building blocks of our body
C. The human body uses about 50,000 different proteins to form 4 different things:
1. Nerves
2. Muscles
3. Organs
4. Flesh
D. Some proteins have specialized functions like
1. Enzymes which help with all biochemical processes
2. Some proteins are antibodies. Antibodies help to fight infection and destroy foreign invaders
that get into the body.
E. Proteins are essential for normal growth.
F. The help form hormones which help with regulation of metabolism and plays a role in just about
every important function of the body.
G. Some are hemoglobin. Hemoglobin contains red bloods cells which help deliver oxygen
throughout the body.
H. Proteins are needed for the blood to clot.
I. Proteins even help control the pH of the tissues and blood
J. Animal proteins are our only source of COMPLETE proteins. Proteins from animals contain all
of the essential amino acids needed PLUS many that are nonessential, meaning the body can
make those. Vegetables only contain incomplete proteins, meaning they do not have all the
essential proteins our bodies need. The 2 best sources of vegetable proteins are legumes and
cereal grains, neither of which we consume on a ketogenic diet.
K. Proteins cannot be properly utilized without sources of animal fat. This is why you see protein
AND fat in eggs, milk, fish, and meats.
L. Our ancestors ate mostly meat (nose to tail) and SUPPLEMENTED their diets with vegetables,
fruits, nuts, and seeds.
1. Our best source of zinc is from animal products
2. Usable vitamin B12 only occurs in animal products
M. A high protein, low fat diet can cause problems
1. Causes too rapid of growth
2. Causes depletion of vitamin A and vitamin D and some minerals, too.
N. Red meat contains cysteine which is essential for a healthy immune system.
O. The sulfur-containing amino acid cysteine is also needed for making glutathione, which is a
powerful antioxidant that helps prevent cell damage.
P. Those 50,000 proteins combine to make 22 different amino acids and the amino acids are
broken down into 4 different classes of amino acids
1. 10 Essential-the body can’t make these so we have to get them from outside sources.
2. 10 Nonessential-the body can make these.
3. 7 Conditional-the body can usually make these under normal circumstances, but a sickness or
stress might cause the body to not be able to make them.
4. 2 Nonstandard-these are not found in the human body but in a gutless marine worm

List of Amino Acids

1. Essential Amino Acids
2. Nonessential Amino Acids
3. Other Amino Acids
A. Isoleucine
A. Alanine A. Carnitine
B. Leucine
B. Asparagine B. Citrulline
C. Lysine
C. Aspartic Acid
C. Gamma-aminobutyric acid

D. Methionine
D. Cysteine D. Glutathione
E. Phenylalanine
E. Glutamine
E. Ornithine
F. Threonine F. Glutamic Acid
F. Taurine
G. Tryptophan
G. Glycine G. Cystine
H. Valine
H. Proline
I. Histidine
I. Serine
J. Arginine J. Tyrosine-thyroid function

Q. Roles of amino acids
1. Forming proteins
2. Helping with neurotransmitter production
3. Muscle production
4. Hormone production
5. RNA and DNA regulation.
3. Sources Of Protein
1. Fish and seafood that is wild caught. These should be mainly smaller fish to help prevent exposure
to heavy metals
2. Beef, lamb, buffalo, elk, goat, and more that is organic and 100% grass fed and grass finished
3. Poultry like chicken, turkey, and duck that is also organic and 100% pasture raised, and eggs
4. Dairy products from animals that are 100% pasture raised and organic. These include full fat
cheeses, full fat cottage cheese, full fat raw milk and cream, full fat yogurt and full fat, grass fed
butter.
5. Nuts and seeds like pumpkin seeds, sunflower seeds, almonds, pecans, macadamia nuts, pili nuts,
and pistachio nuts that have been soaked and sprouted

Note: These Amino Acids are not used as building blocks within the body but are still important.

4. Nonstandard Amino Acids (Not found in the human body)
A. Selenocysteine-discovered in 1986
B. Pyrrolysine-discovered in 2002 (found in a gutless marine worm)

Nutritional Pearl for Episode 8:
Protein is essential in the right kind and the proper amounts.

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7: MINERALS – Roles, Benefits, Signs Of Deficiency, And Food Sources

February 12, 2018February 12, 2018 by Hank

Podcast: Play in new window | Download (Duration: 40:50 — 57.5MB)

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Here’s what Christine, Jimmy, and Carole talked about in Episode 7:

Minerals

1. Roles of minerals
A. Maintains proper pH balance in the body
B. helps transport nutrients across cell membranes
C. Maintains proper nerve conduction
D. Helps contract and relax muscles
E. regulates tissue growth
2. Breakdown of Macro and Micro Minerals
A. Macro Minerals-magnesium, Phosphorus, Calcium, Potassium, chlorine, sodium, and sulfur
B. Microminerals-Iron, zinc, copper, chromium, selenium, iodine, boron, manganese, molybdenum,
lithium (used to treat bipolar disorder), rubidium (required in smaller amounts in the body)
3. Uses/benefits of minerals
A. Electrolytes
1. Salt, for most people is not an issue so don’t be afraid of salt. It takes 7.5 grams of salt to raise
a normal systolic blood pressure reading 5 or 6 points (140 is considered high). Salt is not good
or bad. It’s whether it’s out of balance with potassium. (New York Times Article and JAMA
study (11/23/11 by Gina Kolata “Urinary Sodium and Potassium Excretion and Risk of
Cardiovascular Events”
B. Calcium-Bone remodeling
1. Cofactors needed for calcium
a. Systemic pH: normal blood pH should be between 7.35 and 7.45
1. When blood pH rises or becomes more alkaline, calcium is deposited into the bone.
2. When blood pH falls or becomes more acidic, calcium is deposited into the blood.
b. Hydration-electrolytes and water
c. Hormones-parathyroid in particular
d. Other Minerals (Magnesium, Potassium, Phosphorus, Manganese, Boron, Copper, and
Zinc
e. Vitamins (A, D, E, K)-D needed with the Parathyroid to increase levels of calcium in the
blood
f. Essential Fatty Acids)-necessary to transport calcium across the cell membrane
g. Digestion (proper stomach pH (Between 1.5 and 3)
2. K2 (Activator X) –K2 needed to help get calcium where it needs to go
C. Zinc-healthy immunity, better wound healing, aids in stomach acid (HCl) production, DNA
synthesis
D. Magnesium-helps calcium do what it’s supposed to do
4. Endocrine system and minerals-each endocrine gland has a mineral on which it particularly
depends.
1. Pituitary Gland: Manganese
2. Thyroid: Iodine
3. Pancreas: Chromium
4. Gonads: Selenium
5. Adrenals: Copper-if adrenals aren’t functioning right, they can’t produce Aldosterone. If
Aldosterone levels are low, your body will dump salt through urination which will lead to an
electrolyte imbalance.
6. Prostate: Zinc

5. Signs of mineral deficiency
A. magnesium-heart palpitations, nausea, vomiting, loss of appetite
B. electrolyte imbalances: fatigue, headache, muscle cramps
C. Zinc-Depressed immune system, low HCl production, slow wound healing
D. Calcium-numbness in extremities
E. Iron-anemia, feeling weak or tired
F. Potassium-muscle cramping, weakness, constipation, bloating or abdominal pain, irregular
heartbeat

6. Sources of minerals-our body can’t make minerals so we have to get them from our diet.
A. Calcium-milk, cheese, yogurt, broccoli, kale, Chinese cabbage
B. Zinc-oysters, beef, turkey, cheese, swiss chard, pumpkin seeds
C. Iron-meat, poultry, or fish, beef liver, clams, spinach, mussels, spirulina (seaweed), oysters, ginger
D. Magnesium-Almonds, cashews, seeds, green leafy vegetables (spinach)
E. Potassium-avocado, dark leafy greens, beets, cantaloupe, sardines

Nutritional Pearls for Episode 7:
1. DON’T BE AFRAID OF SALT!
2. Our body can’t make minerals so we have to get them from our diet.
3. Calcium is very important for multiple functions in the body

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– JIMMY’S KETO LIVING SUPPLEMENT LINE: Try the KetoEssentials Multivitamin and Berberine Plus ketogenic-enhancing supplements

6: DETOX – Toxins, Health Impact, Systems Involved In Detoxification, Ways To Detox

February 5, 2018February 5, 2018 by Hank

Podcast: Play in new window | Download (Duration: 39:22 — 55.5MB)

Subscribe via: Apple Podcasts | Google Play | RSS | Android

Here’s what Christine, Jimmy, and Daniele talked about in Episode 6:

1. Definition of toxin: any substance that creates irritating and/or harmful effects in the body
A. External sources: pollution
B. Internal sources: cellular wastes
C. Any substance if too much, like water, sodium and almost all nutrients (in certain situations
can cause a toxic environment
2. Toxins are everywhere
A. Air and water pollution
B. Radiation
C. Chemicals
D. Poorly digested foods
E. Heavy metal exposure
F. Bacterial/Parasitic/Fungal overgrowth
3. Detoxification is always taking place. It’s the way the body heals and repairs itself.
A. The vast majority of detoxification happens when we sleep. This is why it’s not good to eat
to close to going to bed. If we eat too close to going to bed, the body has to focus on
digesting the food rather than the detoxification process.
B. All the systems of the body have to be functioning properly before detoxification can take
place
1. Diet: processed, lifeless food is seen as a toxin to the body
2. Digestion: If you aren’t digesting correctly, the detoxification pathways can be blocked
3. Blood Sugar Balance: Blood sugar imbalances stress the liver and deplete the B vitamins
which aid the liver in the detoxification process
4. Fats: fat tissue helps to protect the body from the toxins because the toxins are stored
there; the fat we consume keeps the bile flowing. The bile is what removes the toxins from the body through the intestinal tract
5. Minerals: detoxification can create acidic blood. Minerals, in particular calcium, help
buffer this affect
6. Hydration: helps keep the body flushing properly; needed to perspire properly; keeps
blood flowing so toxins can be carried to where they need to go.
4. Systems involved in the detoxification process:
A. Cardiovascular System-blood carries oxygen and nutrients to every cell as well as carrying
away metabolic debris; blood helps cleans detoxification sites like the liver; blood clears the pathway for the immune system
-Blood is the first thing to be affected by toxins. Once affected, it carries the toxins
throughout the body affecting other systems.
B. Lymph System-lymph (interstitial fluid) flows through the lymph nodes where bacteria and
viruses are filtered out; helps prevent the liver from getting overburdened
C. Digestive System-not only does the digestive system physically break down food, but it also
does the following:
1. Scans food for invaders (bacteria, parasites) and filters them out
2. Detoxifies poorly digested, fermented toxins
3. Eliminates toxins and other unusable substances from the body
-Organs of the digestive system that are particularly important to detoxification are the
liver and gallbladder (cleanses and purifies blood) and intestines (provides a barrier from
the rest of the body and has good bacteria which aid in detoxification)
D. Urinary System-kidneys filter the blood to remove cellular waste (some water and bile
pigments)
E. Skin-sweat glands act like a second kidney; sweating is a very effective way to help
remove toxins from the body.
F. Respiratory System-lungs eliminate carbon dioxide;
5. Examples of detoxification methods
A. Dry Brush Massage-helps keep lymph moving
B. Bouncing Exercises
C. Enemas/Colonics/Purgatives (anything that helps cleanse the body of feces)
D. Sweating Therapies-Exercise