1. TODAY’S MENU 1.Why is fat good for us? 2.Ketones and Ketosis 3. Cholesterol: Friend or Foe? 4. What do my cholesterol blood tests mean? 5. Which fats to avoid, omega 3 vs 6 6. Which fats to cook with

2. Why is Fat Good For Us? Fat is a high energy fuel It burns cleanly producing energy, CO2 and H2O produces fewer free radicals than carbs increases natural antioxidants (anti-cancer defenses) cancer cells cannot use fat fat makes us feel full Fat enhances flavours

3. preferred fuel of the brain 70% fat

4. What’s the Story About Ketones? Ketones are “ fat on steroids ”, jet fuel for our bodies Liver makes ketones from fat and releases them into our blood stream excellent source of energy for all our organs the lower your carbs and insulin, the more fat converts to ketones they occur naturally in healthy bodies after an overnight fast, but not for those with metabolic syndrome

5. When we burn fat as our fuel and make ketones, we are in a state called ” nutritional ketosis”

6. CHOLESTEROL Friend or Foe ?

7. CHOLESTEROL is Essential to Life 1. sex hormones: estrogen, progesterone and testosterone 2. cortisol: stress hormone 3. aldosterone: controls salt 4. vit D: bones, immune system, cancer, mood 5. in every cell membrane 6. every cell produces cholesterol

9. CHOLESTEROL Cholesterol levels are tightly controlled by our bodies-50,000 mg 1. our liver and cells decide how much to make-800-1200 mg daily 2. we excrete cholesterol when we have too much and our intestine reabsorbs it when we need more 1 egg has only 200- 300 mg

10. if we lower cholesterol with a drug what could happen? 140=3.9mmol/L 180=4.7mmol/L 300=7.8mmol/L 260=6.7 mmol/L

11. What do my cholesterol blood tests mean? Triglycerides(TG) are the fat we make and store due to carbs and insulin. We store TG in all our cells but also our liver puts the extra in “boats” called LDL that we can measure in our blood. 1. The more TG we make the more LDL boats we make 2. The more LDL boats we have the more clogged and inflammed our arteries become

12. Is LDL always Bad? NO !!!!! LDL’s job is to take important cholesterol to wherever it’s needed; to cells to make more hormones, or to repair cell membranes LDL is necessary and helpful LDL is bad only when our bodies cope with too many carbs ( sugar) So….. It’s the number and type of LDL that’s important

13. HDL is made by the liver It cleans up cholesterol from our arteries and takes it to where its needed and back then to the liver for disposal The more HDL the cleaner our arteries HDL

14. How can I get more HDL? EASY !!!!! Eat less carbs Eat more fat Exercise P.S. There is no drug that can do this!

15. Chol/HDL ratio Is a good overall indicator of your cardiovascular risk

16. Omega-3 and Omega-6 Your main source of fat 1. saturated fat such as coconut oil 2. monounsaturated such as olive oil Consider the PUFAs as essential supplements

17. There are 2 essential fatty acids anti blood clottingPro blood clotting

18. Ratio of omega-6: omega:3 Hunter-Gatherers: 1:1, 2:1, 3:1? Modern Man: 15:1, 20:1, higher?

19. The Plan Decrease omega-6 intake by avoiding vegetable and nut oils, and processed food Increase omega-3 intake with daily fish oil supplement

23. The response to fish oil supplementation varies between people and some individuals require higher doses to achieve physiological effects. A good minimum dose to start is somewhere around 300 mg of EPA and DHA per day, which is equivalent to about one serving of fatty fish. A more optimal dose would be closer to 1,000 mg per day of EPA and DHA. If you are at high risk for heart disease, stroke or inflammatory condition, then 1,000 mg to 2,000 mg per day may have better effects. Dr Jeff Volek

24. Eat saturated and monounsaturated fat to satiety, avoid omega-6 fats and supplement with omega-3 fish oils, eggs and cholesterol are good for us, and if we avoid carbs our LDL is friend not foe. Yippee! Yahoo! Hoo-ray! lower blood pressure avoid diabetes less dementia more energy better mood Less depression Less risk for heart attacks and strokes weight loss Less or no medications

25. Low Carb High Fat (LCHF) can avoid this future!!

26. HOORAY for FAT