* Medical Disclaimer: Any person seeking to lose body fat through caloric restriction and exercise should consult with and be under the supervision of a qualified medical professional.
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welcome my friends Let’s talk about vitamin deficiencies and how to cure them during a weight loss program and also during a maintenance program First if a person is fasting I consider fasting only a medical procedure Okay In that case a person should be under the supervision of a doctor and they should follow the advice of the physician in how to supplement and what not to supplement If a person is in a weight loss program they should also be under the supervision of a physician but they do have some needs that will not be met if they don’t take some proactive steps to supplement and fulfill them Okay And then in a maintenance program you know it’s just everyday life but everyday life requires the same kind of vitamins and minerals that a weight loss program would Okay So I take the program that I use in everyday life and I apply it to my weight loss program and that’s what I’ll present here First of all I don’t do multivitamins and the reason I don’t do multivitamins is because it’s inevitable they will have both magnesium and calcium and those two um minerals compete with each other for absorption Okay So the net effect could be that they end up canceling each other out The other thing is that the magnesium and calcium that are typically used are not really very absorbable at all Even you know despite the fact that they compete with each other if you were to take them individually hardly any of it’s going to absorb anyway Okay So I’m going to look for better sources of both of those minerals And I don’t feel that I’m ever going to find them in a multivitamin as well with a multivitamin They’re going to source their vitamin D their vitamin E and other things uh from soy in a lot of cases And those products are not the kind of products that I want to consume Okay I don’t want to use anything that’s sourced from soy if I can help it So I’m going to avoid the multivitamins and I’m going to go to different individual sources to find what I need to supplement and fulfill my daily requirements Okay I’m also going to consider this in a very general way Things like selenium copper manganese things like that I’m going to turn to oysters sardines tuna different um you know seafoods and get those trace elements through that Okay There’s a lot of zinc you can get from oysters the selenium and in fact you can get too much You have to really watch iron as well Okay for someone who’s older iron is not as big a player in their diet as when they’re younger And you know just one serving of oysters a day fulfills all my iron needs for the day you know on its own So that everyone should be cognizant of that because if you get too much iron and you take a lot of vitamin C as well vitamin C helps the absorption of iron Helps it a lot and so you can very easily get too much iron and that will lead to lethargic behavior fatigue deep deep aches in the muscles It’s a really bad thing I’ve already experienced it once and I never want to go there again Okay So please be aware of that Now I’m going to take an approach of considering the vitamins A through E and K and then I’ll consider the uh you know five minerals that I consider very very important Phosphorus calcium magnesium sodium and potassium Okay So first of all potassium is something that I consider absolutely essential in an everyday diet because salt is already going to be there We salt our food Um salt is ubiquitous in modern society Okay so salt generally needs to be throttled back a little bit We have a requirement for about 200 milligrams a day Typically we get more than that I don’t consider that a major problem unless it’s just way over 2400 milligrams But the bottom line is that I must match it with potassium I must you know get towards the requirement in potassium which is over 4,000 milligrams a day for myself Okay in order to match the sodium and and and make them work together the way they’re supposed to Okay So I use a potassium supplement There’s 100 milligrams in each one of these tablets uh in America And what I do is I just take about 600 milligrams each time I eat a meal at the end of the meal Never on an empty stomach Okay And I don’t go over 600 milligrams either at a time And once again I emphasize never on an empty stomach And uh so if I do that three times a day I’m getting an extra 1,800 milligrams of potassium And combined with way I eat I’m usually going to approach that 4,000 milligrams a day and get the requirements as I need them So that takes care of potassium and sodium And we move on to magnesium I’ve already talked about the fact that magnesium and calcium compete with each other for absorption Now how do I get my calcium Well sardines are a major player in my diet especially sardines in olive oil It’s about the only way I get olive oil into my diet I drain the olive oil off but there’s still residual olive oil And so that’s going to be a s source of vitamin E for me And then the sardines themselves are going to be an excellent source of calcium as well as well as protein and things like that Okay so I’ve got my protein I also use uh Parmesan cheese And when you factor it all in you add it all up I get a pretty decent amount of calcium from natural sources I’m going to try to get that early in the day And then at the end of the day before I go to bed I’m going to take 400 mg of magnesium citrate And that way it doesn’t compete with the calcium It can absorb on its own while I’m asleep and do its job while I’m asleep Okay Phosphorus Generally a person who eats meat is going to get plenty of phosphorus And uh so they’re good on that And uh that pretty much covers the electrolytes and minerals as I want to cover them When we go to vitamin A and D E and K we understand that those are fat soluble vitamins So if you’re burning fat they’re going to come out of your fat and supply your body However I also want to get adequate sources in my diet Cod liver oil is an excellent source of both vitamin A and vitamin D Um and when we take vitamin D cod liver oil for example um we need to have extra magnesium because vitamin D gobbles up magnesium and it’s basically the easiest way to put yourself into a magnesium deficiency by supplementing vitamin D So if I’m taking one capsule of cod liver oil each day and I’m taking 400 milligrams of magnesium I’m going to go ahead and up the magnesium now to about 600 or even 800 milligrams a day to help not only with the calcium that needs it but also now the vitamin D that needs it Both of which are getting supplied amply in my diet Okay There’s the vitamin A like I mentioned in the cod liver oil That’s generally one caplet per day that I’ll take on that vitamin B You can get a lot in beef a lot in the meat products and all of this other stuff And then there’s the leafy green vegetables and all of that But what I’m going to do is also take a B complex each morning It really pumps me up gets me going Vitamin C that’s self-explanatory I supplement 500 milligrams a day Talked about the D already E talked about the vi the uh the olive oil that I have on my sardines And then we go to vitamin K That’s where the spinach comes back in that I have you know several times a week And remember when you have spinach it must be cooked because it is packed absolutely packed with oxalates which can really interfere with with your joints your general functioning of your body So cook that stuff really good Reduce the amount of oxalates in it by about 85% and then rely on the calcium to bond with any remaining oxalates and rely on the magnesium to flush out the calcium that is bonded with the oxalates at the end of the day That’s how that all kind of works together in my mind Okay So my diet includes like I talked about the seafood the oysters the tuna the sardines and then it includes beef chicken pork occasionally and a few eggs every now and then but generally I stay away from the pork and the eggs Um just a few times a week maybe even twice a week Okay so that’s how I approach it And then adequate um water each day I think a person should hydrate really well I think the scare tactics that are used sometimes by people say we drink too much water I don’t think is actually realistic or true I think we should be getting a a reasonable amount like five 20 oz servings of water at least per day Um this is what I’m you usually shooting for especially since I drink a little quite a bit of coffee as well especially since I drink quite a bit of coffee as well I want to hydrate on top of that So anyway that’s my presentation on vitamins and minerals Like I said all of the different you know trace elements like manganese and selenium and even silica and stuff like that copper I’m going to rely on the foods that I eat And I’m going to rely on a broad-based selection for protein and carbohydrates and my fiber sources which is vegetables And uh keep in mind I eat a lot of beans pinto beans uh black eyed peas potatoes things like that It’s all in my diet And I feel that it it’s very very useful for me in keeping me in an optimum state Thanks for joining me and I’ll see you in the next video
