Hey, welcome back horn Willie here. This is lecture or lesson number 5am I low carb or am I low fat? This should be kind of fun, because that's a very good question. It's a question I actually hear quite a bit. People ask doc Should I do the ketogenic diet doc should I do this type of diet, that type of diet? You know, I just there's so many different diets out there people could try and do.

It's crazy. But the big ones right now are ketogenic diets and or higher carbohydrate diets, just to put it in a very broad summary here. So let's answer that question. Now. what's right for you? Really, the experts out there will argue until they are red in the face or they're bleeding from punching each other out on which is better for you high carbs or high fat, American Dietetic Association high carbs, Atkins keep genic professors are all low carb.

So which one is it? Which one's really right for you? Low fat diets have not worked for the majority of people, as a lot of people are aware Hence, we have an increase in obesity related problems since these nutritional experts out there are promoting the science based on almighty dollar, right. So really, how do you know which one you are? Believe it or not, you probably already know. For example, people that need or do better off with lower carbohydrate eating plans tend to be the ones that crave carbohydrates.

Once it craves sweets, pastas, breads, all those things. It's very similar to the way an alcoholic craves vodka. no real difference in the outcome, although you admittedly don't get a DUI from driving away from Krispy Kreme, of course, unless you eat too many of them but the effect on the body is the same. If you are a serious carb Craver. You're probably Someone that shouldn't need that many carbs, simple way to know that. How do you know?

Otherwise, maybe you need more proof, maybe we need to find another way to do it. Well, believe it or not, there are genetic tests. And I'm not going to really cover those today because again, I promised at the beginning of this whole series, this would be a simple, easy for weight loss program. But there are some labs and tests you can do to really help you distinguish which one you are. And that's what I want to cover. The first thing you have to know, again, because carbs are not bad fats, not bad.

There's no such thing as a bad food. There's just bad diets. And that's really what I want to profess. It's not the food you eat. It's what your body does with the food you eat. And there's a way you can see what your body is doing with the food you eat.

That's what I want to share with you on this short little presentation. And that's what's kind of fun for me is because I And I'm going to show you some actual patients of mine their data and how it changed and what we did with them. So first and foremost, the obvious if you crave carbs to the point of road rage, you have a car problem and should likely limit the amounts you consume, especially if this craving takes place in the evening. So again, very similar to an alcoholic craving alcohol. Alcohol is not necessarily bad, but it might not be the best thing for that particular person. metabolically, your body requires carbs as a utilization for energy.

Right? If you are on a low carb diet and your body hasn't switched to burning fat more efficiently, then you're going to really crave carbs. Fat Burning is a entirely amazing metabolic process and one of the hormones involved with it is called adiponectin. adiponectin is actually adipocyte. In other words, it is it is released from fat cells, and it allows fat utilization as energy. Excessive carb intake lowers adiponectin in certain people.

So when adiponectin reaches a level less than 14, then you're probably eating too many carbs, or you're getting too lean. There's a lot of variables in there. But excessive carbon take in some people prevents bodies from burning fat and utilizing fat as an energy source. And that is the first obvious thing. The second obvious one is asymmetrical fat stores. And so what I like to do with my patients is are where are you holding your fat?

Where do you hold where do you gain it? If you say your fats between your chest and your mid thigh, and particularly around your ribs, you're probably eating too many carbs, right? Fat that's stored around the liver in something called non alcoholic fatty liver disease which is extremely prevalent. In our country, and also another reason you have a hard time losing weight and associate with insulin resistance, etc, etc. If you're holding fat around your upper ribs and belly, and in that area, then you are probably someone that needs to limit carbohydrates. So there's a couple simple little ways you can tell if you're very symmetrically heavy, symmetrical fat stores fat all over, for lack of better words, lower carbohydrate diets might work initially, but you're someone that's really going to have to focus on overall balance, hormonal health, caloric intake exercise, there's a lot more variables there.

Excuse me. So there's just a couple real simple ways to understand if you may be low carb or low fat. But let's talk about some of the science behind this. Now, some of the science is tough, but I want to make it simple and easy. Again, I don't want this to be a difficult thing, but I want you to understand so let's first First of all, how did fat get criminalized? Well, fat cat criminalized because we associated high fat, particularly saturated fat, along with other risk factors and low density lipoproteins.

So your bad cholesterol, your LDL, with heart disease that was shown even way back in the 1990s. This study showed that men over almost 350,000 men, the higher the cholesterol was, the more likely they were to die from heart disease. So hence now we have a connection. Fat is bad, is what it basically comes down to. But really, there's a deeper truth to that. And it's not just cholesterol and fat is bad.

There's not good cholesterol, bad cholesterol, period, like we've all been taught. Maybe there's good bad cholesterol and bad good cholesterol. And that comes down to the old Godzilla movie, if you remember for I think it was late 90s, early 2000 size matters, right? size matters and that's where we can help helped determine with a simple blood test. If you do better on low carbs or low fat, SD LDL small dense lipoprotein this test is really significant. It has been shown in studies to be more important progression of cardiovascular disease than your total LDL cholesterol.

And it is also strongly associated with a lot of those high insulin, carbohydrate mediated diseases, diabetes, obesity, chronic kidney disease, very important. There are studies out there to show all sorts of cool things. replacement of saturated fat with carbohydrate, decreased good cholesterol, HDL and increase triglycerides. So if we remove fat out of diet and add carbohydrates, we actually lower their good cholesterol and raise their bad triglycerides. The second studies show low fat high carbohydrate diets induce a shift from large to small LDL and healthy subjects remember small LDL st ELLs are the dangerous ones for heart disease. So in this study eating more carbohydrates and removing fat, increased your st LDL and risk for heart disease.

And then the final one I mentioned here in this short presentation is high saturated fat, low carbohydrate diets, lower small LDL, and increase large or safer LDL. So you may your cardiologist may see a bump in your total cholesterol and a bump up in your LDL or bad cholesterol. But unless they break it down with a test called a VAT panel or NMR panel, then you're not going to see what the sizes are. And that's how you distinguish it. And I would encourage everyone if you go in for a wellness exam, especially if you're over 45 for men and over 50 for Women pass Ask your doctor to run a fat panel or NMR look at your lipids with a lot more detail than just a standard cholesterol panel. So really what does all this mean?

This means a couple things. One, as I said, your doctor can run a test and see what your STL D is, st LDL is. And that way you can follow how your diet changes you. In other words, if you did this test and st LDL is high, and you go on a low carb diet, and st LDL drops, you probably should be a low carb, higher fat eater. Makes sense? It's real simple.

That's how we do it. When I see STL deals with my patients, and they're extremely high, it tells me how aggressive I have to get with restricting carbohydrates. That's another benefit of it. You don't necessarily have to go to no carb, there's not a all or nothing. It's not right or left. It's there's somewhere in the middle for a lot of this stuff.

If your STL deal is scraped extremely high, I'll probably be more adamant about restricting carbohydrates. If it's moderate, I'm going to be moderate about restricting carbohydrates. And if it's not that bad at all, we probably aren't going to restrict carbohydrates. Does that make sense? There's a lot more to it than just guess You can really get down to it and figure it out. So let me show you a couple of one of my wonderful patients, give you some actual data actual numbers and show you their labs and show how they change.

First one wonderful little lady, Miss H. She is a 77 year old female. At our initial visit, she weighed 141 pounds. On our three month follow up she was down to 128. her waist dropped her hip circumference dropped her grip strength stayed about the same went down a little on the right. Her lean mass went down just a tiny bit, but her fat mass really dropped by 10 pounds and a percent body fat changed by 4%. Just in three months. 77 years old.

How many of you out there have heard you can't lose weight or change your body after a certain age? Well, Mrs. h prove that very wrong. This is just a visual of what it looks like with your scale weight or fat mass for body fat and lean mass. So you can get a little more Have a visual and see how it changed. Now this is a cool slide. These are her actual labs here and if you can see on the far right, the previous results dated 920 11.

If you go down to the midway point look at L L DLP. She started at 2525 and dropped to 1500 37. In the course of three months this lab was drawn again on December 13, the same month so three month follow up. Her STL dl went from 52 which is really high down to 26 and all her other labs and proved total cholesterol went from 281 to 185. What do we do with her because her SDL deal was so high I put her on a very low carbohydrate diet more of a ketogenic type diet. And these are the results we got in three months.

Powerful, powerful, powerful. next patient to share with you 30 year old Mr. dm his weight changed by a quite a lot. 265 pounds. To 109 pounds in five months, waist and hip circumference both dropped almost 10 inches, actually more than his waist, grip strength went up, lean mass didn't change that much went down just a little bit. But as fat mass went from 82 pounds to 31 pounds as present body percent body fat, if I could say it went from 31 to 15. Huge.

So again, just a visual picture of what actually happened there and look at his labs, same thing. Our st LDL wasn't terrible. Initially initial visit on the far right 929 11 is st LDL was 24. So we didn't restrict carbs terribly hard. We just modified everything else optimize hormones, make sure there were no toxins in his environment, make sure his gut health was good. We put him on a moderate carbohydrate diet, not a low carb or high carb but a moderate one because as St LDL was a little high and it dropped, it is L DLP, which is a very, very important independent risk factor of heart disease went from 1040 to 859.

Right where it should be. So just one more example how if you choose your carbohydrates versus fats appropriately, using an appropriate test like this, you can really dial it in for yourself. It is really cool and you also get a better risk assessment for cardiovascular disease when you do it this way. So encourage Ask, Don't beg but plead possibly with your doctor to run a VAT panel or an NMR lipid panel so you can see these type of results, a lot more detail and then change your diet accordingly and see if that works for you. But again, use some of those earlier simple things I mentioned. If you're a carb Craver, especially at night, you probably would do better long term on a lower carb diet.

If you're holding fat around your upper ribs and your fat is somewhere between your chest and your mid thigh versus all over, you also probably would do better on a lower carb diet. So just some simple, simple things to do to ask questions excuse me, am I high carb, or my high fat and my low carb and my low fat which 1am I use these tests. Try that out, be very self aware and conscious. Remember, there's no such thing as bad food. There's just bad diets. And it's not the food you eat.

It's what your body does with the foods you eat. That's what we want to focus on with this whole course on weight loss here. So our next presentation our next little lesson slash lecture will be on direct calorie control. Remember, calories are important. I get so many emails and responses when people read my books or watch webinars or something like that. This they are convinced I'm say calories don't matter calories absolutely matter.

They're just not the end all. So I want to spend a little lecture on direct calorie control how you can control it purposely, and then do one on indirect caloric control how you can do it subtly. And so those are our next two presentations. So stay tuned, shoot me an email if you have any questions. Hope you're enjoying this