Hello Health Champions, today we're going to talk about when I ate 100 servings of avocado in 10 days and what happened to my blood work, but first a few fun facts that I looked up about one of my favorite foods, the avocado. One serving is usually defined as 50 grams of the edible portion, 

which is about one-third of a medium to large avocado. Another thing is that even though we usually talk about it as a vegetable, it is actually both a fruit and a berry, and the origins of the avocado go back a very, very long time, as far as 50 to 60 million years is how long avocado has existed. 

And during that time it has been kept alive, the seeds have been spread by very, very large prehistoric animals, but since those animals became extinct about 13,000 years ago, it could no longer be spread by those animals and the survival of the avocado since then depended on humans, so humans have 

cultivated and enjoyed avocado for over 10,000 years, and the area where it was first cultivated was in South America and Central America. And very often we're told that we should eat more fruits and vegetables, more fruits and vegetables, but I want to do a little comparison and show you 

what enormous differences there can be between different fruits. So the avocado is a fruit, and if we look at a 150 gram amount of this fruit, and we look at the total carbs, we look at the fiber, we look at the net carbs, we look at sugar, and we look at the amount of fats, and when to compare it to an 

apple, so the avocado has about 13 grams of total carbohydrate, whereas an apple, a medium to large apple, has about 23 grams, so there is a significant difference, but they're still sort of on the same scale, but then what's really interesting when we look at the amount of fiber, the avocado 

has four times more fiber than an apple and so
often we hear that apples, they're so full of fiber, they're such a fantastic source of fiber. If
you check various lists on the internet, virtually all of them are going to have apple on there
but not necessarily every one of them are going

to have avocado. And one of the biggest problems
that we face today is insulin resistance and poor carbohydrate tolerance. So when we eat carbohydrate
then we break down that food, we absorb it and it turns into blood glucose, which then triggers
insulin. And if we do too much of that, we become

insulin resistant, we become overweight, and we
become metabolically unhealthy. So what we need to understand is that it's not carbohydrate per se,
it's the carbohydrate that we can absorb. And we cannot absorb the fiber. And this is why we want
to calculate net carbohydrates, which means we take

the total carbohydrates and we subtract the total
fiber. And now when we compare avocado to apple, we see that there's an enormous difference. That
there's virtually nothing in the avocado that can become blood sugar whereas almost everything
in the apple becomes blood sugar. In fact, the apple

has seven times more net carbohydrates, things that
can be absorbed into the bloodstream and become blood sugar. And when we look at the sugar, at the
sucrose, the stuff that is glucose plus fructose, the things we really want to try to avoid when we
have metabolic problems and insulin resistance and

type 2 diabetes, now we see that there's this tiny
tiny little white sliver of sugar in the avocado versus almost all of the carbohydrate in the apple
is sugar, meaning half of that is actually fructose. And while fruit like an apple or an orange or a
pear is still infinitely better than added sugar

like white sugar or high fructose corn syrup, it
is still sugar. It's still a challenge, it's still a burden on the person that is insulin resistant. And
when we compare the amount of sugar or fructose in these two, there's 41 times more sugar and fructose
in an apple than there is in an avocado. So why is

that we have sayings like "an apple a day keeps
the doctor away" rather than "an avocado a day" and why is the apple so much more popular on lists
of healthy foods? And the answer is, of course, the fat because the avocado has 15% fat. We have 23
grams of fat in a medium to large avocado, whereas

if you look at that tiny, tiny little sliver, it
almost doesn't register. There's like 0.2 grams
of fat in an apple. It's virtually fat-free, and
this is why I believe the apple is so much more popular with dietitians and with people trying to
lose weight because we have this idea that it's

still about calories and fat, and eating low-fat
and fat-free and so forth. And indeed, the avocado has 154 times more fat than the apple, but we have
to realize that all these metabolic problems that we're experiencing as a species have to do with
the sugar and the fructose, which is half of this

white bar, and the net carbohydrates that become
blood sugar. So let's look at the first part of
the blood work, which has to do with blood sugar
control, how well the body manages blood sugar
and carbohydrates. And the first classic marker is
glucose, and the optimal range is anywhere from 65

to 88. And I would say, if you're fasting, if you're
doing an extended fast, at least 24 hours, it could
go down to 65, or if you're doing a ketogenic diet,
it might be 65 if you're doing something a little

more moderate and you're eating a couple of times
a day you probably want to be maybe like 72 or 75
to 88 but the standard range the lab range if
you go get your blood work done and you get the

results back then there's a range called the lab
range and if you're outside that range you get a
little flag and that's the only indication that
something is good or bad and the lab range for
blood glucose is usually about 65 to 100 so how
do they come up with that well it is based on a

statistical distribution it's called a bell
curve so if you take just about any variable
and you test the population you're going to find
that the values fall on this distribution called
Bell curve and then when it comes to lab results
what they do is they take the middle 95% and

they call that normal so if you're above or below
what that means is you're basically in the 2 and
a half percent that is above or below that range so as
the population gets sicker or as we get more

overweight or as more insulin resistant then this
curve is going to shift and it's also different in
different states so that's why I believe it's not
such a great marker and therefore people who work
with blood work and who study people and try to
figure out what's really healthy they have come up

with what's called an optimal range so I believe
65 to 88 is about an optimal range and before
I was at 86 and after I was at 85 so basically
no change but it is inside this optimal healthy

range and glucose is a very useful marker and it's
simple to do but a much better marker is called hemoglobin A1c. It is a much more useful marker at
determining trends at seeing what the average glucose is over a longer period of time because
glucose can shift very very quickly if you cut

down your carbs or you fast for even a couple of
days there can be dramatic shifts in that glucose. But the A1C works the way that glucose is going
to stick to the proteins in the red blood cells, to the hemoglobin in the red blood cell and then
we can see how much of it is stuck and the normal

range, the optimal range is 4.8 to 5.3 and the
lab range again will go up to 5.7 and above. 5.7 they call it pre-diabetic. So my numbers were
5.3 before and 5.3 after so again in the optimal

range and no change, but then one more marker
we absolutely want to test is called insulin. And it's a much better marker again then either
glucose or hemoglobin A1c in determining insulin
resistance rather than just blood glucose levels and the optimal range here is anywhere from two to

five. That's a very insulin-sensitive person would
have a fasting insulin of about 2 to five and mine was 4.2 before and 3.9 after so in other words
eating 100 servings of avocado did not change

my blood glucose control really in any way, but
the thing to understand about lab ranges here is that the lab ranges are a little wider but
not dramatically different than the optimal. When it comes to glucose and A1C they're within
a few points, but when we look at insulin this is

where this trend is really changing when people are getting more and more insulin resistant and this curve shifts so if we look at these values for the 95th percentile distribution then this would be an insulin value of about two and this would be an insulin value of about 25 so now the

optimal range is actually down here so this is how few people are actually metabolically really healthy whereas the majority of the population are slipping into insulin resistant and pre-diabetes and even type 2 diabetes so many people are going to be by the time they hit 25 they're going to be

type 2 diabetic but if we only measure glucose which is the variable controlled and suppressed by the insulin we're going to completely miss that trend so in the end I actually ate 104 servings of avocado in those 10 days and this provided me with 8,684 calories which was 31% of all the

calories that I ate I didn't count every single calorie but I was around 2800 calories per day so this also gave me 102 grams of protein 354 grams of fiber only 96 grams of net carbs and only 15 grams of

sugar so the vast majority of those calories came from 800 101 grams of fat and again we have a fat phobia as a culture we've been told for so long that fat is bad fat clogs up the heart fat makes

you gain weight none of which is true and at the same time we're being told that the Mediterranean diet is so healthy and those people actually eat tons of olive oil which is mostly monounsaturated fat and it turns out the fat in avocado is mostly monounsaturated it's pretty much almost

the exact same percentage of monounsaturated
fatty acids in avocado as it is in olive oil so you could make a very good case for
avocado other than the fact that it didn't originate in the Mediterranean that avocado
is just as healthy as the Mediterranean diet

and not only that but it tastes so good at least
to me that even after eating 104 servings in 10 days I still like avocado and I have had it since
but let me mention something called the fasting mimicking diet and how that relates to avocado
so the fasting mimicking diet is where you eat a

certain way so that it mimics fasting that you get
virtually all the same benefits as a complete fast but you're still eating some things and the things
you have to restrict is calories sugar and protein primarily and there are companies that will sell
you a kit where you have all these little pouches

and all these little powders you can mix them up
and you can make soups and they cost you a couple
of hundred bucks and it's okay it doesn't taste
all that great but it gets you through and it's prepackaged or you can spend a significant amount of
time and do the research and find all the recipes

online and cook your own food and in a way that
meets the parameters or you could simply eat three to four avocados per day and nothing else and
what that would give you would be approximately 868 calories per day which is almost exactly what
you get on average if you buy that kit you would

get 10 grams of protein and this is also what the
diet the method recommends to meet the parameters of a very low protein intake would be about 10
grams a day it would give you plenty of fiber to keep your bowels moving and it would give you a
very small amount only about 10 grams of net carbs

which is actually way less than you would get
with a kit so you would get even better results. It
would only have 1.5 grams of sugar and of
course it would have almost all the calories as
fat, 80 grams of fat, but again this is the same
type of fat as in olive oil so 51 grams of the

fat would be monounsaturated fatty acids, oleic
acid, just like in olive oil. So with a fasting
mimicking diet, they usually recommend that you do
maybe two days a week and then you eat five days
normally, or you could just pick one day or three
days, whatever you feel like. But if you wanted to

try this, you could actually do this so simply, so
inexpensively, and just eat three to four avocados.
But I want to give you a little more detailed
breakdown on how much nutrients there are in
these avocados. So when I ate these 104 servings
in 10 days, per day I got the following nutrients.

I got 35 grams of fiber, which is 118% of what they
recommend that we get in a day. And let me tell you,
that will give you some glorious bowel movements.
Avocados are rich in iron, 3.2 milligrams will give you

40% of your daily iron, magnesium 38%, phosphorus
40%, potassium 77% of the potassium you need, you
will get 32% of the zinc, and you will get 98% of
the copper and also 34% of the manganese that you

need in a day. So these were the fiber and the
minerals. Now let's look at the vitamins you get. 51%
of your vitamin C, you get 33% of your vitamin
B1, you get 57% of your vitamin B2, 62% of B3, 100

52% of B5, 115% of B6, and 116% of B9. You get 68% of vitamin E and you get 91% of vitamin K. And now let's look at the next section of the blood work. So one of the benefits that they're talking about, the reason they say that the Mediterranean diet is so healthy is that people get less heart disease, less chronic disease, etc. And most of that has to do with inflammation. So let's look at some of these inflammatory markers, and one of the most popular ones is called hs-CRP or high-sensitivity C-reactive protein. And if you have an acute infection, this number could go through the roof. It could go into double digits or even higher. But when you don't have an acute infection, then it's supposed to be zero to one. Again, the lab range is zero to three. And a lot of people with inflammation and

metabolic disease are going to have five and six and seven. But you really want it to be as close to zero as possible. And before, mine was at 0.83, and after it was at 0.22. So this would fit

the idea that a diet like the Mediterranean diet, which is very low in processed foods and very high in monounsaturated fats, would lower inflammation. Another important marker is called homocysteine, and we check that on every blood work in the office because it's an inflammatory marker. It's

an independent risk factor for heart disease. And what it is, it's an intermediary metabolite in the body. So it is produced as a byproduct of certain things the liver does, but then we are supposed to convert the homocysteine into something harmless, and eventually it becomes glutathione, which is

our body's most important antioxidant, but if we don't convert homocysteine effectively, if we're missing certain factors, mostly B vitamins, or if we have a genetic predisposition, if we have a defective or an alternative MTHFR gene, then we don't convert it so well and the lab

range again, closer to zero is better. The optimal range is 0 to 7. The lab range is 0 to 15, but if you have 13 or 14, that is really way, way too high. If you're at 8 or 9, then I would not maybe

worry about it so much, but anything higher than that, you want to look at some supplementation to start taking care of that. Now, now mine was at 10.7 before, and afterwards it was less than three, which interestingly is the lowest value I have ever recorded. Another interesting marker is

ferritin, and it shows us two things, two different things on the one hand. It is our best marker for iron reserves, and menstruating women who are in childbearing age and have heavy periods, they are often very low in ferritin, even if their red blood cells and their hemoglobin is normal, and

if they're losing blood, then the ferritin is low. That means they are close to running out. On the other hand, very, very high numbers of ferritin could indicate iron overload. It could indicate a disease called hemochromatosis if you get very, very high. So, the optimal range is typically 40 to about 250, 

and some people put it even a little bit lower, like 150 or 200, which could indicate if you're a little higher than 150 could indicate inflammation, but if you're way high, if you're like 600, 800, or

over a thousand then it is probably iron overload
and that's something you want to watch you want to check ferritin on every blood test because it's very
inexpensive and if you have extremely high numbers hemocromatosis is a very serious condition that
can cause severe liver stress and pancreas stress

but the way ferritin can also show us inflammation
is that inflammation causes cellular damage and ferritin is supposed to be inside blood cells
that's where it stores the iron for the body so 60% of the iron in the body is red blood cells
40% is in the ferritin on average and then if

the cell breaks now some of this ferritin spills out
and we get elevated levels in the bloodstream so my numbers were 334 beforehand and 231 after so
these numbers don't tell us anything absolutely
definite but they are all good indications and
that's the idea of blood work is that you look at

multiple markers and you see where the trend
where the big picture is heading so now let's
look at the traditional cholesterol panel where
they measure total cholesterol and they want that
usually to be under 200 and in my opinion this
is an almost irrelevant marker and I believe that

optimal values are between 170 and 270 and we're
going to talk about some other things that are
much more related to actual risk so my number
was 239 before and 21 after then we look at LDL
and again traditionally mainstream they want to
see that under 100 and I'd like to see it between

100 and 170 it wouldn't be a disaster if it went
down into 80 or 90 but again we'd have to look at
the rest of the panel to try to figure out why and my LDL went from 154 to 117 and then we have

HDL or high-density lipoproteins as opposed to low
density lipoproteins and traditionally they speak
about LDL as bad and HDL is good but in reality
there's only appropriate LDL and appropriate HDL. The body manufactures exactly what it needs based
on the circumstances in the body and typically we

want to see HDL between 55 and 75 and if you have
cholesterol that's a lot higher like 270 to 300
and that could be normal for you then you probably
want to see HDL a little bit higher than 75 also.

My numbers were 69 before and 72 after and then we
have a marker called triglycerides and this is the
fat in the blood and it's circulating so that
we can get energy to the cells and there is a
particle called VLDL, very low-density lipoprotein,
that is just full of these triglycerides and

then as these VLDLs circulate they drop off the
triglycerides as fuel and the VLDL becomes an LDL. So if the cell is metabolically healthy then it's
going to willingly absorb these triglycerides and

they're not going to stay in the bloodstream for
a very long time but if the cells are resistant as
in insulin resistant, fuel resistant then they're
not going to accept these triglycerides and then
that number goes up. So in my book optimally I want
to see 50 to 90 mg per deciliter. The lab range goes

up to 150 but again a lot of the people included
in that lab range are not metabolically healthy. So
I started at 72 and I went down to 68. So this is
the traditional cholesterol and lipid panel and in
the vast majority of cases, probably 90-95%, this is
all they measure and then if you are over 200 for

total or over 100 or 20 for LDL then they suggest
that you get a statin medication but this is not where you get your true risk assessment instead
you want to look at the detailed cholesterol you want to look at the particle counts and the
size so here the first marker is LDLp or the LDL

particle count and ideally we'd like to see 500 to
1,500 particles and here I went from 1232 down to 1,900 so there was a significant reduction in
the LDL particle count and why is that important

because it's not the weight of the cholesterol it
is the number of particles as they bump up against the inside of the blood vessel wall the risk of
these particles getting through is going to be higher the more particles we have the higher
number of particles but the other factor that

matters is the size so the smaller the particles
are the easier it is for them to slip through these gaps and cause problems so here there's not
really a range typically they say that you should have less than 500 and here they say that your
particles should be less than a thousand so they

pretty much allow you have 50% of your particles
as being small but to me that's not a great sign because if you have 50% of the particles being
small that means a lot of them are small and a lot

of them are damaged because it's inflammation and
glycation meaning that sugar sticks to them and oxidative stress so all the same things that are
associated with heart disease and with plaque they cause that because because they cause the particle
to shrink so I'd like to see that number as low

as possible and ideally under 20%, not under 50%.
And my numbers went from 354 down to 194, and I'll give you the percentages in a second. The other
thing is we want to measure the average size and

of course all these are dependent on each other,
but it's nice to get these numbers on paper so when they count the small particles, the number of
small particles they count, the particles that are less than 20.5 nanometers, but ideally you want to
see the average size being 21 and a half and up, so

typically you're not going to see a number over 23,
but I've seen a lot of people with numbers in the 22 range, and mine went from 21.4 and up to 21.6, so
again this matches what we saw. We saw a decrease

in total particles, we saw a decrease in the number
of small particles, and we saw an increase in size. So this is very consistent, and when we look at
the percentage of the LDL particles that were less than 20.5 nanometers, we saw that I'm went from
29% down to 19%, so these are much more important

indicators of heart disease risk than total
cholesterol or LDL. So when we look at the LDL
particle count and the size, the take-home message
is that these things can change very quickly, they can change dramatically. So I did a video before
where I fasted for 100 hours and afterwards I had

less than 90 of an account for these small particles,
but another time I ate junk food, I ate the average
standard American diet with ultra-processed foods
for 10 days, and then it went over 600. So you can
see these numbers can fluctuate in the same person
in a very short time. So your lifestyle and the

Food that you put in your body matters tremendously
and it changes quickly at another time I've done very experiments and I have been as low as under
900 on the total particle count and after eating junk food I've been as high as 1700 so we got
a factor of one to two here of the total particle

count which is really indicative of your heart
disease risk and it can change that much in 10
days and just to reinforce that idea a little bit
that we all have genetic tendencies and then you

add your genetic tendency to your lifestyle and
now you have a trend going from the very moment

that you're born and that's a predisposition but
then we want to understand that this metabolic
health these problems they take a long long
time you don't see type 2 diabetes you don't

see atherosclerosis in kids typically even though
that's changing with how much sugar we're feeding

them but it takes years to decades to develop
these problems and even though we have genetic
tendencies that go throughout our entire life
and problems that have taken decades even with

that we can make changes in our lifestyle and we
can change our blood markers in a matter of days

they can sit down with you, take your history and
go over and explain your blood work to you, but it would still be very valuable for you to have
the course if you're interested because then you would understand a whole lot more of what
they're talking about. So now, as we're getting

into the holidays, we've created a few packages
where you can give someone The Gift of Health. And I'll put some information down below where you
can go check that out and you can give this as a gift to someone that you care about or give it to
yourself and then you can start taking charge and

to a few weeks that's how powerful it is to change
your lifestyle so if you want to learn more about
how blood work operates and understand more about
the intricacy so that you can really take charge

get healthy in the New Year. If you enjoyed this
video, you're going to love that one. And if you truly want to master Health by understanding how
the body really works, make sure you subscribe, hit
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of your life I have created a course where you
can learn all these markers and the physiology

and the mechanisms in the body of why the markers
turn out one way or the other so then you can also

get blood work that matches what that course says
so you can figure out what's going on with you

and if you still have questions then my telehealth
team at the clinic they can offer a consult where

I Ate 100 SERVINGS Of AVOCADO In 10 Days: Here Is What Happened To My BLOOD

건강 채널 : Olympic decathlete & holistic physician을 갖춘 Natural Health & Wellness의 모든 측면에 초점을 맞춘 Sten Ekberg 박사와 Life For Life. 신체가 실제로 어떻게 작동 하는지를 배움으로써 전체적인 건강을 습득하고, 자연적으로 건강을 유지하며, 오래 살며, 삶의 질을 향상시키는 법을 배웁니다. Ekberg 박사는 영양, 체중 감소, 감기 손 및 발, 전체적인 건강 요령, 어깨 통증, 낮은 혈압, 당뇨병 자연스럽게, 스트레스를 줄이는 방법, 운동 방법, 갑상선 문제, 케토 다이어트, 뇌 건강, psoas 스트레치 & 이상.

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