Nutrition Basics

How To Read a Nutrition Label

Leptin = Full Feeling Hormone

Ghrelin = Hunger Hormone

LDL = Bad Cholesterol

HDL = Good Cholesterol

Fat

Contrary to Public Relations, fat helps with sustained satiation and maintaining blood sugar levels
- Click here to learn more about marketing
Tip: Limit trans fats as they raise LDL and lower HDL
On average, daily consumption ~75g

Protein

Daily amount depends on your activity level, fitness goals, and body type
On average, based on physical activity:
- Sedentary: 50g
- Moderate Activity: 75g
- Highly Active: More than 100g
How to calculate a high-protein food?
- If you add a 0 to the protein number and the number is greater than the calories listed
- Example 1 – High-Protein
  - Calories = 130
  - Protein = 15g
  - 15 becomes 150 –> 150 > 130 ✔
- Example 2 – NOT High-Protein
  - Calories = 240
  - Protein = 20g
  - 20 becomes 200 –> 200 < 240 ✘

Carbohydrate

Fiber = Good carbs
- Supports digestion
Focus on Net carbohydrates
- Formula: Net = Total carbs – Fiber
Net carb consumption depends on weight goals
- Keto Diet: Less than 50g daily
- Typical Recommendation ~130g daily

Sugar

Natural sugar = Good
- On average, max consumption is 35g daily
Added sugar = Bad
- Limit added sugar to a few grams per serving
- No added sugar is ideal
Tip: Switch to alcohol-based sugars
- Ex: Monk fruit, Xylitol
Beware: Sugar is addictive. Big Tobacco companies bought the Big Food companies and use the same addiction marketing strategy

Sodium improves circulation

Better blood flow = Less dizziness
EDS (collagen disorder) causes vein stretchiness, diminishing blood flow pressure back to the heart (against gravity) = POTS symptoms

Daily Suggestion:

Recommend: Drink ~100 ounces daily

See the study by Dr. Emoto – thoughts shape water molecules