hey guys I get asked about the Paleo diet a fair bit and my thoughts on it and in my opinion it's a great starting off point for somebody if they're looking to improve the way they look feel and perform so they emphasize a Whole Foods approach and I'm all for that I mean the less ingredients in your food typically the better and I personally I don't follow a strict paleo approach with my clients just because I have a more one-on-one interaction with them we can tweak things on a weekly basis and all that sort of stuff but if you're just starting off on your own I think it's an awesome jumping-off point you're gonna emphasize just basic basic single ingredient foods and the strict Paleo approach cutting out grains legumes and dairy is a good place to start because those those are common in tolerances for people most folks are gonna have to do that long term but again it's just a great place to start for say you know three to four weeks something like thirty days see how you're seeing how are you doing with it and then tweak from there you can start to add foods back in and see how you tolerate them now again I don't follow that strict approach of my clients and we have some more flexibility being that it's a one-on-one coaching process but again if you're looking for somewhere to just get started and and start moving in the right direction a paleo approach is a great great place to start so give it a shot and if you have any questions regarding the Paleo diet or any other sort of diets just hit me up and I'll do my best down to them I hope you got something from this guys see ya .
hey there its Polly Peters in this video I want to talk about paleo chicken recipes and give you one simple recipe to help you with the Paleo diet but before that I want to share with you my story about who I am so we can get to know each other better i'm currently diabetes free and add a weight i'm happy with I've lowered my a1c level to the point I am no longer diabetic and I was able to stop medication but it wasn't always like that in the past in fact I used to really struggle with my diabetes and weight in four years I lost a total of seven and a half pounds doing vegan Weight Watchers gluten-free you name it I most likely did it my diabetes was so bad my doctor kept telling me that I get vision loss nerve damage and kidney disease if I didn't change but then I discovered the Paleo diet I wish I learned about it before I got sick and gained a lot of weight it wasn't until a colleague at work told me that his neighbor had success with it then I started I decided to give it a shot as I had nothing to lose I finally discovered how to control my diabetes lose the excess weight and keep it off after i used the simple recipes in the Paleo diet I was able to go from a depressed overweight diabetic to a normal diet penes free enjoyable life I'm now able to go to the gym three to four days a week with incredible stamina not only that it feels amazing no longer having to take medication the following recipe is the exact 1 i've been using in my diet for the last two years my wish is that it helps you achieve your goal like a dip for me now on to the recipe chicken saute with cilantro and chili ingredients six wooden skewers soaked in cold water for 30 minutes one pound of chicken breast cubed 1 tablespoon of olive oil one-quarter cup of lemon juice 1 chopped onion 2 garlic cloves 1 cup of fresh cilantro leaves and 1 tablespoon of each ground turmeric chilli flakes garam masala ground coriander seeds instructions place olive oil lemon juice onion garlic cloves coriander turmeric garam masala and ground coriander seeds in a food processor and blend on high speed until a smooth texture as forum thread chicken onto the wooden skewers and place in a dish to pour the marinade over the chicken turning until well coated cover this dish and place in the frigerator for one to two hours to marinate preheat oven to 350 degrees Fahrenheit and place chicken skewers on an ovenproof trade language backing paper and brush with marinade baking oven for 20 30 minutes and two chicken has cooked through and that's the recipe of the day if you enjoyed this video then like the video and subscribe to my channel if you'd like to learn more about the Paleo diet so you can experience improve sugar control and weight loss then click the link below the video take action and go check it out again click the link below take action and go check out the page that .
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okay I'd like to get started now everybody the next does speaker the next speaker is dr. Linda Frazetta from UCSF the talk is paleo diets and blood pressure control how do we think it works yay thank you all for being here hasn't it been really great so far I have to say I feel like I've learned an awful lot like I'm not going to say a word about statistics period and as a kidney doctor I actually really appreciated Chris master John's talk on calcium and vitamin D because that's something that we do all the time so really I really glad and thank you all for being here so two years ago I gave a talk on paleo diets and diabetes because as a kidney doctor you me really we deal with high blood pressure diabetes and people who are overweight so it's something that I'm really interested in and so today I'm going to talk just a very little bit about how does your body control your blood pressure and then I'm going to talk a little bit about where does the idea of salt sensitivity come in like how do we decide who is salt sensitive and what does that mean and then finally the last three things on this list so the various chemicals that make up the diet the importance of weight loss and damage to the blood vessels this is where I think these are these are sort of my ideas about where I think paleo diets make have an effect and where I think it's important to in terms of the pathophysiology and the mechanisms behind blood pressure control so first off how many here in the audience know what your blood pressure is not too bad okay so we'll be a test on this after the quiz so in the background of all of this is genetics okay so this is a very complicated system and for all of these various things there are genetic differences so that it's one of the reasons why it's been so hard for us to do blood pressure control and try to decide how to best how to get people's blood pressures really well control because there's lots of different systems that you can use but generally okay when you need to raise your blood pressure right away your brain sends signals to the nerves in the body that caused the blood vessels to constrict okay and then it sends signals chemical signals that help the blood vessels constrict and it sends signals to the heart to make your heart beat faster and so that helps raise your blood pressure the blood vessels are thinner the heart is beating more the blood pressure goes up and then if you need to have your blood pressure up for a long time and it's good to have good blood pressures because that way you get blood to your brain and that's important and if you need to keep your blood pressure up for a long time then the signals the nerve signals and the chemical signals tell your kidneys that you need to retain sodium so when we talk about salt and blood pressure one of the main reasons that we do that is because kidney retention of sodium is such an important part of raising your blood pressure increasing the sodium that's reabsorbed into the body causes you to reabsorb more water you have more fluid in the system and that and just having more fluid in the system raises the pressure inside the pipes which are the blood vessels and in a sodium poor environment that's great that's exactly what you want but that's not what we have and so in a sodium rich environment you find sodium literal in everything so you find it in bread products you find it in dairy products you find it in processed foods over here and you know I didn't know this but you know you find it in poultry products too when we did one of our studies we send our we send our diets out for chemical composition and we got one of them back and it was really high in sodium and it turned out that that was the turkey roll because they put the turkeys and brine in order to make them juicier and so it turned out that unexpectedly like the turkey roll had all the sodium that we were trying to put in the entire diet so I didn't realize that they did that and despite many many years of people telling you that you need to eat more salt in general that never happens and in general this is from Ann Haynes people tend to eat the same amount of salt all the time no matter what and it tends to be in the medium and high category and so this is this over here is 100 Mille mold and then this over here is appears about 200 milli moles and that would be considered to be an extremely high sodium diet I'm going to my excuse me my slides are going to switch back and forth from milligrams to millimoles so just so you have an idea of what's what but in paleo diets where you know back many many I'm going to say hundreds of thousands of years ago when the salt was not something that was added to all the food that we eat the sodium and therefore the chloride content of our diet so the sodium and therefore the chloride doctor of our diet was really low and the potassium was much higher and in a lot of foods potassium is also linked to alkali salts especially in fruits and vegetables so if you're getting a lot of of your food from plant sources you be eating a lot of potassium alkali so in the old days had a lot of potassium alkali and very little sodium chloride and that's not what we have now and I got into this because we started we were looking at what are the what are the acid-base effects of eating a high acid versus a low acid diet and I'm going to talk about that just a little bit in a few minutes okay and these stars are from staff and Linda Berg so he looked at these people that live in the middle of the Pacific Ocean couple hundred miles east of Papua New Guinea on this little tiny island called ki cava and the people in Quito they eat basically a plant-based diet with fish and you can see here this is this is data from the inter salt study so this is systolic and diastolic blood pressure and this is about where the keto veins fall and so they don't eat a lot of salt yay and they do eat a lot of plant-based products and it turns out that even if you eat a lot of salt okay like over here okay if you also eat a lot of potassium at exactly the same time it actually makes your blood pressure go down and that's because potassium is what we call a direct arterial vasodilator which means that if you have a piece of aorta and you put potassium on it it'll cause the aorta to dilate so potassium directly causes the blood vessels to open up and that causes the blood pressure to fall and it doesn't really matter whether you give potassium to young people who tend to have high blood pressure or to old ladies who don't have high blood pressure potassium makes the blood pressure drop so that and this has been known for many and this is this was one of the reasons why they put the - diet together because they wanted to look at things like this and here is the - diet so the - diet was a really amazing diet study where they actually had all these people and they gave them the foods for they actually made them made the foods and then they gave it to them for four weeks of time and they did two separate things so one thing that they did was they lowered the amount of salt in the diet from high to medium and medium to low but then the other thing that they did was they also put them on a much higher fruit and vegetable diet so this is a high potassium diet and you can see here just like I showed before that just adding potassium to the diet was enough to make the blood pressure drop and actually drop a fair amount okay and then lowering the sodium in the diet cause the blood pressure to drop even more and so when you talk about blood pressure it's not just the salt in the diet okay there are other things that also affect blood pressure and if eat enough of them they can really make a difference but then the other thing that the - diet showed us was that it doesn't affect everybody the same so people are not all the same the genetics are not the same and there's so many different things that control blood pressure and each individual person is going to have some mixture of these various things that control blood pressure and so and we know that if you have a family history of high blood pressure the chances are you're going to have high blood pressure there are some people who have very specific mutations in their kidneys that cause them to have high blood pressure so you know we know that there's a genetic component and so you can see here that some people like black people with hypertension anybody with hyper engine tended to have more of an effect on when they put them on the diet than the people who didn't have high blood pressure okay so here are the people on the dash diet who had normal blood pressure here are the people who had hypertension and here that these are middle-aged women who tended to be overweight in this study so you can see that some people responded more than other people and so when you're treating people with diet and you want to try to get their blood pressure down you have to ask yourself you know I mean if it doesn't work it may not work very much because they may not have that much of an effect from doing this so everybody is different you know they recently change the blood pressure rules so just about I don't know maybe four or five months ago now the new Commission came out with the new rules for what blood pressures are and so it used to be that we were trying to get everybody's blood pressures to like 125 over 75 and the new rules now say 140 over 90 and I listen to somebody give a talk about this and they said yeah but you know that's just sort of like a generalization so what you have to do is you have to look at the individual person and say you know what works for this person so I'm a big fan of like knowing what the rules are but then being able to actually say and how about for you you know what should you have okay so now let's talk about salt sensitivity which is one of the reasons why not everybody responds to the same diet and salt sensitivity means that if you eat a lot of salt your blood pressure will go up okay and the more factors you have for metabolic syndrome so the more likely you are to be overweight hyperglycemic hyperlipidemia and not just overweight but have truncal obesity as opposed to all over obesity so the more likely you were hard to have these things the more likely you are to be salt sensitive and so what that means is even if you have you know even if you don't have high blood pressure you know if you end up being fat okay you and you end up having high lipid levels and you end up being hypoglycemic chances are you're also going to have high blood pressure and as a kidney doctor this is what I see and so you can see here this is these are done in normotensive blacks some of whom were salt sensitive in some of whom were salt resistant and they come this study was done on the research center where I work so they come in and they're fed a very specific diet and this is a very low sodium diet and then they go to a very high sodium diet and in the salt sensitive people you can see that their blood pressure just goes up and up but in the salt resistant people I mean essentially there's no change at all and the younger you are okay the more likely you are to be in this group over here the younger and healthier you are the more likely you are to be in that group and we think that one of the reasons that people are salt sensitive is because they don't make enough nitric oxide so nitric oxide is another one of those things that makes your blood vessels dilate and this is a balance so on the one arm is nitric oxide and on the other arm is endo feelin so as the nitric oxide levels go down the relative balance of endothelium to nitric oxide goes up and so your chances of having your blood vessels constrict go up okay so people who are salt sensitive actually lower their nitric oxide levels as compared to the people who are salt resistant who markedly increase their nitric oxide levels so as you feed them more and more salt their blood vessels violate more and more which allows them to keep their blood pressure normal whereas in the people who are salt sensitive they lower their nitric oxide levels this causes their blood vessels to constrict and so therefore their blood pressure goes up and we have just very recently found some of the transporters which are in the kidney which we think may be actually partially responsible for you being salt sensitive so there's a genetic component to this and there's an environmental component to this and one of my colleagues Curtis Morris believes that some people are sodium sensitive some people are potassium sensitive some people are chloride sensitive and some people are bicarbonate sensitive and so if you have really bad luck you know then you have all the bad factors and if you have really good luck you have all the good factors but that each of these is important in and of itself and in rats that are specially specially bred to develop high blood pressure the more chloride you give them the more their blood pressure goes up and chloride is another one of those things which is in a balance so the higher your chloride levels are the lower your bicarbonate levels are and vice versa so as you feed people more chloride then you lower their bicarbonate levels and in fact you increase the acid in the body so their acid balance actually goes up and so acid indirectly affects lots and lots of things including the insulin receptors in the cells as well as activating the osteoclasts in the bone so you start to break down your muscles that is in order to be able to send glutamine to the kidneys so you can get rid of the extra acid and you start to break down your bones in order to release the alkaline matrix which is trapped in bones in order to again balance the amount of acid in your body your body really hates having extra acid in it and so in our studies when we put people on and this just shows that what I just told you which is that the more chloride you have in your body the higher your hydrogen ion levels are and the lower your bicarbonate levels are so you have more of a metabolic acidosis and in our recently completed study where we had type 2 diabetics that we put on either a Paleo diet or an ad a diet we did we expected that there would be no change in acid levels in the ad a diet on the other hand our Paleo diet which is about 40 to 45 percent calories from carbs which come from fruits and vegetables 25 percent calories from protein and the rest from fat then in this diet okay what you see is that the acid levels from the Paleo diet went way down and in the salt sensitive people what you see is that as the urine pH increases which means that the acid levels are going down their blood pressures tended to drop the most whereas there was no relationship at all in the people who are salt resistant so really you know again something about being salt sensitive okay that makes you you know particularly seem to respond to a Paleo diet and and you know just in case you don't know you know high blood pressure is bad for you and really it's because it damages the blood vessels okay high blood pressure and diabetes is a blood vessel disease and so it damages the blood vessels in the brain and in the eyes and in the heart and in the kidneys and in the periphery and when you have people who have like when you have people for example who are on dialysis it's not just the kidneys that don't work nothing works because the blood vessels are excuse me please the blood vessels are completely shot so I stuck a little bit about you know dying from high blood pressure you know and how much salt how much salt is bad for you you know this has been argued for you know what 50 years 70 years something like that the Institute of Medicine has never really wanted to come out with sodium guidelines because of the various studies that you know show one thing or another this is the most recent meta-analysis that I could find I said I wasn't going to talk about statistics but I do think that it shows that when you're talking about really high sodium levels so that's where the more than 5,000 milligrams comes from chances are you're more likely to die because your blood pressure is high if you're eating that much sodium and I think I'll skip this slide over here no statistics what about the other end you know like how how little sodium do you need to eat in order to be able to be okay and here I think that you know really the answer is it's a little hard to decide because you know maybe maybe maybe you can't tell from these kinds of studies or maybe and this is what the author said maybe it's a u-shaped curve and in medicine and in clinical medicine they talk a lot about you shaped curves because too high is bad to low is bad so you want it to kind of be there in the middle it's just a question of where do you set the where do you set the the limits of what's too high and what's too low and I'm not sure that we have an answer to that yet and I'm not sure that you can look at this end and population studies like this because I really think that here you have to individualize it but this is what the literature shows okay so another thing I said that high blood pressure causes kidney disease so that's and presumably high sodium chloride causes kidney disease but if you add bicarbonate to to people's diets and this was done by somebody who works in Texas Donald Wesson what he was able to show is that just adding bicarbonate to people's diets over time slowed the damage that they were having because of their high blood pressure to the kidneys so that after five years the people who are on the bicarbonate had less had better kidney function than the people who are on either sodium chloride or on placebo and he was able to show that what was happening was that the people who were on the bicarbonate had lower levels of endothelium and remember endothelium is one of those vasoconstrictors so that meant that it would raise your blood pressure so these people had lower levels of endothelium and lower levels of aldosterone and so this is from the renin-angiotensin-aldosterone axis one of the well known accesses to raise your blood pressure so two separate accesses where you had lower levels in the group that got the bicarbonate compared to the group that got the sodium chloride or the group that got the placebo so maybe okay just like you can use potassium in order to be able to neutralize the effect of the sodium maybe you can use bicarbonate to neutralize the effects of the chloride and age so interestingly in these people who live in let's say the rural areas of let's say Africa and the Solomon Islands and New Guinea and whatnot once you tend to eat a very low sodium diet their blood pressure doesn't go up with age but in any study that you look at done in Western cultures blood pressures go up with age okay that's extremely common and it was actually thought to be normal you know many years ago in addition to that as you increase your sodium intake if you happen to be salt sensitive it also increases your insulin levels so now you tend to have high insulin levels and I'm not going to talk about insulin resistance today but insulin resistance is another thing that would make you even more salt sensitive on the other hand when you looked at when you looked at people who were put on Paleolithic diets and this is from the Swedish group again where they had people who had atherosclerosis and then they put them either on a Paleolithic diet in the white circles or their diabetes diet in the black circles okay these people tended to have lower blood pressure when they were on the Paleolithic diet and they also tended to lose more weight and it turns out that weight loss in and of itself helps people's blood pressures so over here this was this study done in about a thousand older people and so people who were randomized to the weight loss group just like people who were randomize to the sodium group they both had a lower incidence of this is free of endpoints so these are this is cardiovascular events so they either had a heart attack where they had a stroke or they had an engine all episode that put them in the hospital or they developed heart failure so both weight loss and salt reduction tended to decrease their chances of having these bad things happen to them and when they put them both together it worked even better so not only do you have to lower your sodium intake but you need to lose weight too and if you look at the people on Kotova who have essentially zero incidents of heart attacks or strokes or diabetes or high blood pressure they also tend to be much thinner than their Swedish counterpoints in this study and as they get older their blood pressure doesn't go up so over here is the average blood pressure of the Swedish people as they got older eating their 3.4 grams sodium diet and over here are the key Chavan people who are eating they're less than one gram sodium diet so you see not only didn't their blood pressure go up they are significantly thinner than their Swedish counterpoints so again you know they're they are not eating the same diet they're eating a lot more potassium they weigh a lot less and in fact and this is in our study from our study done with couch potatoes after two weeks if you put them on a treadmill test they can do the same amount of exercise but they do it at a lower blood pressure with a lower heart rate and so really this kind of diet is really good for your exercise parameters too so finally I want to talk a little bit about damage to the blood vessels because if the blood vessels are shot then you're going to have trouble trying to lower your blood pressure so over here this is a nice clean aorta so full of nice great elastic tissue that can contract and can relax and over here is a atherosclerosis lee grubby looking aorta okay and over here this is an x-ray so this is a plain x-ray of somebody and see over here see these little white things over here these are his calcified blood vessels there is no way you should be able to see these on an x-ray okay so see that they're practically are almost as white as the bone over here so just imagine if this was your plumbing you know what your pipes would look like if they looked if they had this on the inside and then they were like turned into solid rock because of the calcification these blood vessels can't respond at all so when you see this kind of thing then you know you can expect people would have higher blood pressure okay and I'm going to skip this slide so let's talk a little bit about atherosclerosis so one of the reasons that the Cochran that the Institute of Medicine never wanted to say anything about sodium intake was because on extremely low sodium diets people's lipid levels actually increased and so they were afraid that if they told people not to eat a lot of salt that that would actually make it a thorough sclerosis worse however on the DASH diet they never were able to show that there were any changes in lipids either because of the diet or because of lowering the salt so then people began to think well maybe like changing it to this range of sodium so this is about 50 milli moles which would be about fifteen hundred twelve hundred milligrams a day and but we were able to show and again this is in our type two diabetics is that some people really drop their lipid pro like really improve their lipid profiles and some people didn't so much so the people who were salt sensitive even if they were on the control diet tended to have more decrease in their lipid profiles than the people who were salt resistant in blue who are on the Paleo diet and they also tended to have better glucose control so you know again maybe a paleo diet works for everybody maybe it particularly works for some people but it may actually affect the amount of atherosclerosis that's damaging the blood vessels and if you look at cardiovascular risk factors in the key taverns you can see that their blood pressures are low their glucose is are low their lipid profiles or low their in sulin levels or low this occurs in both men and women basically all the things that are bad or really low so I mean is it any surprise that the key cave-ins okay don't have high blood pressure compared to excuse me the typical Western person you know really I would be would be amazed if like if they all had high blood pressure you'd have to ask why no and so when you look at blood pressure control remember that it's multifactorial okay that there's a genetic component that there's an environmental component that salt does make a difference but it particularly makes a difference to some people and the more likely you are to have metabolic syndrome the more important it is I think that weight loss it can improve blood pressure control and I think that on a paleo diet if you know generally tape will tend to lose weight and so really I think a paleo diet would help with that furthermore most paleo diets tend to be lower in salt and higher in potassium and alkali than Western diets which you know again may be both directly and indirectly affecting blood pressure control and then you know if you're lowering the amount if you're improving the blood sugar control you're improving the lipid control and didn't talk about this but you're probably also lowering the calcium intake then you may be getting less damage to the blood vessels and so this combination of factors may be important for trying to get people's blood pressures better it's not just one thing but a Paleo diet does more than one thing it actually probably does a whole bunch of different things and so you know that's when so if you're going to say you know what can you do and you know what's important I mean really I think it's a bunch of different factors and I want to acknowledge my mentors Tony Sebastian and Curtis Morris my team from UCSF Ashley Mason and Jenny Chen who helped me do some of the statistics Staffan Linda Berg and his students who gave me some of their slides and our research centers at UCSF who were the ones who actually did a lot of the diabetes and healthy volunteer studies that I've shown the data on okay and finally just what time for questions I just have one thing I want to say so we are doing another study and we're going to be doing it in people who are insulin resistant and we because we think that insulin resistant people respond really well to paleo diets and so and this time we're going to use PCOS and we are crowdfunding this okay and we're using the money to pay for the labs and to pay for the materials for the studies and for you know to draw the blood and process it and free said we're not being paid anything so we're all volunteering our time and we need your support so we need you to go to this website over here and give us some money but even if you don't talk to other people about this because I think it is really important for us excuse me us the Palio community to prove okay that art that we can prove that paleo diets are good I mean people now you know it's so tiring to hear that there's no data to back this up well really support the research that does the studies you know so really let me just put my plug in for that okay now I'll take questions three minutes yes I can't hear a thing sorry the fans are the way how did the so how did the Texas group accomplish the high bicarbonate diet what do they add what did they add they added potassium alkali or sodium alkali I mean they actually gave it in pill form at this is more an anecdotal observation than anything else but blood-pressure control is a one thing that I can point to personally that was measurable a measurable change in myself and this was 12 years ago when paleo wouldn't even on the map and I was seriously I was looking at this as a performance enhancement diet and I had had elevated blood pressure for the longest time could not figure out what the what the deal was was a healthy person healthy you know 12 years ago thought I ate a healthy diet and I really didn't eat a lot of sweets or anything at that time it was a you know people here would consider yeah that's pretty healthy with some rice and pasta that's the type of diet I was eating and that's the one thing that I can point to that changed as soon as I changed to a straight on Paleo diet my blood pressure normalized from what was generally 140 over 90 ish to 120 over 80 or 70 now it it I mean it was immediate so whatever the change was was immediate when I when I say immediate within a couple of weeks and it's never been it's never been otherwise you know so that's just one observation I have to say that in our studies you know in our research center we see the blood pressures drop right away so yeah other questions nope thank you very much .
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