Monica
💫 Summary
Eating five eggs a day for 30 days can provide a variety of micronutrients and essential fatty acids, such as DHA and choline, which support brain health. While eggs have been criticized for their cholesterol and saturated fat content, they can still be a nutritious addition to a balanced diet for the majority of people.
✨ Highlights📊 Transcript
Quality of eggs matters, and pasture-raised eggs are the best option.
00:00
Caged eggs are the cheapest and worst quality.
Free-range can still be raised under artificial conditions and never see the light of day.
Pasture-raised eggs are the best option, accompanied by pasteurized and certified humane standards.
Pasture-raised hens have at least 108 square feet of space and are free-roaming, foraging for food.
Eating five eggs a day provides a variety of essential nutrients and vitamins.
04:08
The color of the yolk can indicate the nutritional value of the egg.
Mass-produced eggs can be artificially colored, making it difficult to determine their quality.
Eating five eggs a day provides a range of micronutrients, including vitamins, minerals, and essential fatty acids.
Different sources of protein are handled differently in the body, with higher quality protein being more efficiently used for building tissues and enzymes.
08:07
Protein from different foods is handled differently in the body.
The better the amino acids are combined, the greater the percentage of protein becomes building blocks.
Higher quality protein is more efficiently used for building tissues and enzymes.
Lower quality protein becomes fuel for the body.
Eating five eggs a day can be beneficial for bodybuilders, but not recommended for those with diabetes or insulin resistance due to the insulin response and glucose production.
12:14
Protein from eggs can become building blocks or glucose for energy.
Insulin is an anabolic hormone that helps bulk up muscles by driving fuel into cells.
Whole eggs have a half and half ratio of building blocks to fuel, making them a better option than other foods.
High cholesterol in eggs has caused fear and concern, but dietary cholesterol limits are not necessarily supported by scientific evidence.
Cholesterol is important for nerve tissue, cell membranes, and as a precursor for hormones and bile.
16:15
Cholesterol is essential for nerve tissue and cell membranes.
It serves as a precursor for hormones, vitamin D, and bile.
The fear factor related to eggs or animal products is saturated fat, but its impact on heart disease is debated.
Eating five eggs a day can provide essential fatty acids, DHA, choline, and support better sleep and brain function.
20:19
Five eggs can provide essential fatty acids, DHA, and choline which are beneficial for brain support and function.
Choline from eggs is a precursor for acetylcholine, a neurotransmitter important for arousal, focus, learning, and neuroplasticity.
Acetylcholine from eggs supports REM sleep, leading to better quality of sleep and feeling more rested.
Eggs can be beneficial for individuals with the genetic variant MTHFR, which is common in 30 to 40 percent of the world's population.
Elevated homocysteine levels indicate a problem that can be solved by taking B vitamins and methyl donors.
24:23
Homocysteine is the actual indicator of the problem, and levels should be under seven.
Adding B6, B9, B12, and methyl donors can reverse the problem quickly.
A good supplement with the exact combination needed is available.
Cooking eggs gently is recommended to avoid damaging essential fatty acids and some vitamins.
00:00Hello Health Champions. Today we're going to  talk about what would happen if you were to eat  
00:05five eggs a day every day for 30 days or for the  rest of your life even. Then we have to understand  
00:12that quality makes a big difference. There  are all these different classifications  
00:19there's caged and cage-free free-range  pasture-raised some are certified humane  
00:26organic and others are not and there's also  pasteurized. What does all this mean? Well caged  
00:32is the cheapest and the worst they're basically  just abiding by the minimum requirement of the  
00:39law and I would stay away from basically the first  three categories cage free is a little bit better  
00:46but they're out of cages but they can still be  crammed in together and never see the light of day  
00:53free range sounds really positive right they're  out on the range but in reality this is where  
01:01there's the biggest confusion because in some  cases these hens and chickens could actually  
01:07be raised under pretty good conditions  but on the other hand free range simply  
01:13means that they have access theoretical  access to the outside so you could have  
01:20this huge huge building with a tiny little  opening over at one end and there's thousands  
01:26and thousands of birds and they've been raised  under artificial lights our official conditions  
01:32but then there's this little hole at the end of  the building and theoretically they could peak  
01:39their head out and then they have access and it's  free range but the vast majority of these birds  
01:45would never see the light a day so my minimum  standard is pasture raised which doesn't mean  
01:54much in itself unless it's accompanied by one of  these two if it's pasteurized and certified humane  
02:04then they have to have at least 108 square feet  and now you know that these birds live outside  
02:12they come in to spend the night but these birds  are actually pastured they're free roaming  
02:19they're foraging for food they're eating bugs  and worms and things that hens and chickens are  
02:25supposed to eat they also get sunlight and they  get some exercise and movement so just like humans  
02:31that makes a big difference in your health now the  organic doesn't refer at all to the circumstances  
02:39that's just the type of food organic means that  all the feed is certified organic there's no  
02:45pesticides in it but a lot of times I would rather  have a non-organic pasture raised than an organic  
02:54free range because I trust more that the birds  that are walking outside are going to be healthier  
03:01so it's not so clear-cut there then pasteurized  is simply that they're decontaminated  
03:09that they rinse them in hot water to decontaminate  the shell from bacteria and then they keep them in  
03:15a water bath to slowly raise the temperature up  to a point where they kill off a lot of pathogens  
03:22potential salmonella but not so warm that they  start cooking the egg and some brands of eggs  
03:29make a big deal out of this pasteurized and  they stamp the eggs and they label the boxes  
03:34but it doesn't mean a whole lot because  technically according to the USDA  
03:40all eggs that are sold to the public sold  in stores are supposed to be pasteurized  
03:46so just realize that there's a big difference  between pasture raised which you absolutely want  
03:52and pasteurized which most eggs are anyway so when  i started talking about the quality of eggs about  
04:0010-15 years ago i pointed out that a lot of  the mass-produced eggs not only are they not so  
04:08healthy but they're also pale and tasteless that  if you look at the yoke you're going to see that  
04:14it's very pale as a reflection that there's not a  lot of nutrients in there whereas if you went for  
04:22pasture raised if you had any animal that had a  normal life that went around and got some sunshine  
04:27and so forth there would be a very very deep  color to the yolk and you could definitely take  
04:35the difference between these two that'd be very  pale and tasteless versus very rich and full  
04:41of flavor but of course you know what's coming  next right if people learn to look for the color  
04:48someone's going to find a way to cheat so of  course now with even the mass-produced eggs  
04:55they produce synthetic color so you can buy feed  that gives the egg yolk the color you want so now  
05:04that's not much of an indication anymore because  you can find some eggs with a deep yolk that are  
05:10still mass produced and where the chickens the  hens were not very healthy at all and there's not  
05:17much flavor or health to it one thing you get  when you eat five eggs a day is you get a bunch  
05:24of micronutrients the vitamins and minerals DHA  is an essential fatty acid that's very supportive  
05:31of brain you get vitamin d calcium iron  vitamin a vitamin e you get b2 niacin  
05:39b6 folate b12 biotin b5 so this is almost all  of the essential b vitamins you get phosphorus  
05:49you get iodine zinc selenium and choline which  used to be classified as an essential b vitamin  
05:59but now it's not because the body can make a  little bit of it but it can't make enough to keep  
06:06you healthy so it's still super super important  to get choline in the diet now as impressive as  
06:12these numbers are these numbers are actually  from regular mass-produced eggs so if you get  
06:19the pasture raised then these are going to be  even more impressive the minerals are probably  
06:25not going to change too much but the DHA the  essential fatty acids and the fat soluble vitamins  
06:34are going to be increased as much as two  to six times so that means you're gonna  
06:40get a hundred percent or more on a lot of these  vitamins simply by eating five eggs a day what  
06:47an incredible food you're also gonna get a lot  of macronutrients five eggs are gonna give you  
06:54350 calories and I'm not one to count calories  a whole lot but I just wanted to point out that  
07:01350 calories is not a whole lot it's only  17 percent of what most people eat in a day  
07:08but you get all those micronutrients  that we saw on the previous slide  
07:13and this is very very filling you get so satisfied  if you had this for lunch it would easily carry  
07:21you over to dinner you also get 25 grams of fat  out of which seven and a half grams are saturated  
07:29and here is where a lot of people start  choking on their toast and orange juice  
07:36because this is what we've been scared about and  one single egg is going to have 62 percent of all  
07:44the cholesterol that you're allowed to eat in a  day and here you go 925 milligrams from five eggs  
07:52you're getting 310 scary numbers so we'll come  back and talk about this but cholesterol is the  
08:00biggest hang-up that people have about this  you're also going to get 30 grams of protein  
08:07and that's 60 percent of your daily allowance now  some people are going to eat a lot more than that  
08:14or less depending on the size and your activity  but what we want to understand and talk about next  
08:19is how that 30 grams actually can kind of become  a lot more because protein from different foods is  
08:29handled very differently it has different levels  of usefulness so 5x will give you 30 grams of  
08:36protein but you could also eat that from different  kinds of foods so we'll see how they relate  
08:43if you got 30 grams of protein from egg white  or you got it from whey which is a milk protein  
08:50or you got it from soy which is the protein  source for most protein powders and protein bars  
08:59you could get it from meat like fish chicken  beef etc. or you could get it from a whole egg  
09:07now protein is supposed to become building blocks  that's the unique part about protein if we want  
09:15to build certain tissues like muscles or skin  or bone or hair or nails we can't do that with  
09:22carbohydrate or fat if we want to build enzymes  if we want to build certain hormones then we have  
09:31to have that protein and here's what we want to  understand the better the amino acids are combined  
09:39to fit our bodies the greater the percentage  of this protein that becomes building blocks  
09:48and the ones that we can't use for building  blocks is basically wasted it becomes fuel  
09:55so it's kind of like if you're building a house  and you buy this big pile of lumber and if it's  
10:01really good quality you could use most of that  lumber to fit your house it becomes structure  
10:09in your house but if you're buying inappropriate  or really poor quality building materials then you  
10:16might only use 15 20 percent and the rest you have  to toss on the fire and it turns into energy well  
10:25the body is basically the same way the better the  quality of the protein the more similar it is to  
10:31what you're trying to do the more gets converted  into building blocks and what that means is if  
10:39it turns to building blocks it doesn't really  have calories it doesn't become energy until  
10:47you are done with the building blocks or you  can't use them for building blocks and you turn it  
10:53into energy so if you were to eat 30 grams of  protein from meat then one third of that becomes  
11:02tissue or building blocks the rest is turned into  energy if you eat soy only one sixth only half as  
11:11much so the protein value of soy is only half that  of meat and the same thing holds true for whey  
11:20even though that is an animal product by  the time we break it apart and isolate the  
11:27whey we can't use it as well anymore and what  about egg the whole egg we can use a half and  
11:38other than mother's milk which is mostly for  babies we assume the whole egg is the best  
11:45protein source that we have and here's the  interesting part that most people associate egg  
11:53protein with the egg white because the egg white  is just water and protein water and albumin and  
12:00a lot of bodybuilders will bulk up on egg white  they'll eat five eggs and 20 egg whites to get all  
12:07that protein well the problem is you're not really  getting much protein from that you're only getting  
12:14one sixth to turn into tissue which is the muscle  that the body builders are looking for now for a  
12:23bodybuilder you can still bulk up it still kind  of works but not for the reason that you think  
12:31so the protein can become amino acids which is  building blocks or it can turn into carbohydrate  
12:38and be burned for energy carbohydrate is glucose  it raises blood sugar and what happens now  
12:46is the glucose stimulates insulin and  this is why even non-carbohydrate foods  
12:55can stimulate insulin and be in the insulin  index which basically measures how much of an  
13:01insulin response do we get from this food and  that depends on how much or how little of that  
13:10protein becomes building blocks and how much  is turned into glucose so when we eat egg white  
13:1730 grams of protein from egg white we get  5 grams to become building blocks and 25  
13:24that becomes carbohydrate that becomes blood sugar  now this still works for a bodybuilder because  
13:33insulin is an anabolic hormone it's a storage  hormone so it drives fuel both protein and  
13:42glucose into the cell and therefore it helps  bulk up and if you're a bodybuilder you probably  
13:49have a fairly healthy metabolism metabolic health  whereas this is not such a great idea if you are  
13:58a diabetic if you have insulin resistance and  you're trying to reverse that then you want  
14:03to be much more particular about this whey  and soy obviously will have the same numbers  
14:10meat you have 10 grams turn into tissue 20  gram turns into fuel and with whole eggs  
14:18we have half and half so even though only half  becomes building blocks that's still much much  
14:26better than any other food we have access to  and cholesterol is probably the single biggest  
14:32reason that people are afraid of eating eggs we've  been told so many times that cholesterol is bad it  
14:39causes heart disease and eggs are the richest  source of cholesterol out there basically and  
14:46they're telling us we can only eat 300 milligrams  or less of dietary cholesterol per day and by the  
14:54time you have five eggs you've had more than three  times that daily limit so a lot of people are  
15:01super scared they hear some benefits but then they  hear that they're going to have a heart attack  
15:07well to me that number is completely random in  fact it might be the most random or arbitrary  
15:17number they have ever come up with because the  body makes anywhere from a thousand to three  
15:24thousand milligrams of cholesterol per day if  you eat less your body makes more if you eat more  
15:33the body makes less and the only time  that the body doesn't make more is if it  
15:40can't so if the liver is really really unhealthy  or interfered with if you have metal toxicity  
15:48then you might see really low cholesterol levels  because your liver can't make it it's too damaged  
15:54and of course the other example is if you're on  a statin drug because these statins interfere  
16:00with what the liver is trying to do the body  wants a certain amount of cholesterol but  
16:06with the statin drug the body can't make it  now if we make this much every day then the  
16:15dietary cholesterol is rather insignificant  so is cholesterol an essential nutrient well  
16:23this is kind of like splitting hairs essential is  a definition and essential means we have to add it  
16:32from the environment because the body cannot make  it at all but we can make cholesterol so from that  
16:42point of definition it is not essential but it  is essential in the sense that it is super super  
16:49important and we're not going to be healthy if  we don't get enough or if we can't make enough  
16:56cholesterol is essential for nerve tissue the  wires where the brain sends signals out to the  
17:04different body parts they're covered  with an insulation called myelin that  
17:08the biggest component is cholesterol we have cell  membranes we have 40 trillion cells they process  
17:16billions of bits of information every second and  how well they can process that information depends  
17:24on the flexibility and fluidity of the cell  membranes which in turn depends on cholesterol  
17:32and cholesterol is also the precursor  for things like hormones vitamin d  
17:38and bile and here's the second biggest fear factor  when it comes to eggs or animal products overall  
17:46is saturated fat if you eat five eggs you get  seven and a half grams of saturated fat and if  
17:53you believe the official guidelines you're already  40 maxed out on your saturated fat and the reason  
18:01they tell you to avoid saturated fat is that  they believe total cholesterol will increase  
18:09and ldl will increase now here's what i  have found this is not completely untrue  
18:17what is untrue is that this causes heart disease  but it does tend to go up it's like a 50 50.  
18:24half the people they see increased cholesterol and  ldl the other half they see decreased cholesterol  
18:31and ldl when they increase their saturated fat but  what you have to trust is that the body knows what  
18:38it's doing and if you address the truly important  things then your body will take care of the rest  
18:45and it doesn't really matter what the total  cholesterol or ldl is but what they're telling  
18:51you is that when these go up you get heart disease  and therefore high saturated fat high cholesterol  
18:59is a bad thing in my experience it's not because  what we see is if you increase your saturated fat  
19:06you get more satisfied and you know to eat  more real food then you eat less carbohydrate  
19:14your glucose goes down your a1c goes down  these are markers for diabetes type 2 and  
19:21metabolic disease your triglycerides will  go down but most importantly the only  
19:30cholesterol factors that really matter will get  better your ldl size will increase and your hdl  
19:40will go up so it doesn't really matter what the  total number of cholesterol or ldl is if all the  
19:47other factors get better you are getting healthier  and you're moving away from heart disease now eggs  
19:56are so fantastically good for the brain it needs  a special mention if you eat five eggs and you eat  
20:03the pasture raised where the animals have been  eating bugs and getting sunshine and exercise  
20:10you're going to get about 100 milligrams of epa  and about 600 milligrams of dha per day and for  
20:19most people this is going to be all you need so  you could basically get all your essential fatty  
20:25acids from five eggs now this ratio is going to be  flip-flopped from what you get if you eat fish oil  
20:34if you eat fish oil you're going to get more epa  which is a good support for general inflammation  
20:42but if you need brain support then you're  looking for the higher dha and for some people  
20:51taking dha as a supplement or through five quality  eggs can work better than an antidepressant dha  
21:00has a calming effect on the brain because  it stimulates the frontal lobe and helps  
21:06inhibit stress and anxiety and so forth and  unlike an antidepressant it works by supporting by  
21:14bringing in more of the function that's supposed  to be there whereas an antidepressant interferes  
21:21with the normal balance the second thing  that helps the brain which you can get from  
21:26eggs is called choline that's a precursor for  acetylcholine which is a neurotransmitter it's  
21:33a signaling molecule in the brain and it's one  of the absolute most important it's one of the  
21:39main ones it is involved with arousal and  focus it is also involved with learning and  
21:48neuroplasticity so in order for you to learn new  things to develop new skills you need to rewire  
21:56your brain and make new synapses and eggs with  choline that is a precursor for acetylcholine  
22:05can be very very supportive of this another aspect  of health and brain health is the quality of sleep  
22:13and acetylcholine supports rem sleep and when  you have enough of that deep rem sleep then  
22:21you wake up more rested and here's one more  example of how the egg bashers are actually  
22:28beating up the hero there is a genetic variant  called mthfr that is so common that 30 to 40  
22:38percent of the world's population actually has  a mutation or a variant in this gene and mthfr  
22:47stands for methylene tetrahydrofolate reductase  don't worry about the name but the ase at the  
22:55end indicates it's an enzyme so it's involved  in transforming one thing into another and you  
23:04don't have to memorize any of this but if it  helps you recognize this if you come across it  
23:10then mthfr sounds a lot like a very popular  profanity so what's more important though is what  
23:17does this enzyme do it converts a bad thing into  a good thing homocysteine is a byproduct it's an  
23:26intermediate so the liver does its job and it  kicks out some homocysteine and if everything is  
23:33working this quickly turns into methionine which  is a really good thing it's a sulfur containing  
23:41amino acid that the body uses to make glutathione  which is one of our internal antioxidants so  
23:52when we don't convert this efficiently now  homocysteine builds up and it becomes a huge  
23:59problem it is very very inflammatory and it is  one of the strongest indicators for heart disease  
24:07it's been linked to miscarriages and heart  disease so even though 30 to 40 percent of  
24:14the world's population has this variant and it is  so easy to spot and the solution is so simple most  
24:23people have no idea because this is very rarely  measured you could measure either the homocysteine  
24:30or you could measure the mthfr the homocysteine  is cheaper and easier and it's really the thing  
24:37that you're looking for because that is the  actual indicator of the problem and if you have an  
24:44elevated homocysteine and by the way on the blood  work a lot of places they'll say that anything  
24:51up to 15 is okay but again that's because so many  people have high levels they think it's normal  
24:58you really want to be under seven and if you're  over seven then what you do is you supplement  
25:05and all you have to do is add in a few b  vitamins and some methyl donors so b6 b9 b12  
25:13and methyl donors like trimethylglycine  or methylcobalamin for b12 and most people  
25:22reverse this problem very very quickly and there  are several good supplements out that have the  
25:29exact combination that you need to handle this  so you could take a single pill and basically  
25:35handle this i'll put a link down below of the one  we're using in my office so the egg is fantastic  
25:42it's packed with nutrition and the only drawback  would be for a small percentage of people if you  
25:50have an allergy or a sensitivity and unfortunately  allergies are becoming more common especially  
25:58in young people because a lot of the vaccines  they grow these pathogens on a substrate of eggs  
26:06and then they inject that so even if they just  trace amounts of egg but you inject it now  
26:13you can get very severe allergies but if you  don't have a sensitivity then don't worry about  
26:20eggs and you can eat as much as you like but be  sure to cook them gently and what i recommend  
26:30is soft boiled poached over easy or lightly  scrambled that way you don't damage you're not  
26:39going to really mess with the minerals but the  essential fatty acids and some of the vitamins  
26:46are a little more sensitive to heat so when i make  scrambled eggs i start off with a tablespoon or so  
26:54of butter you crack the eggs into the pan and then  you slowly move them around without breaking the  
27:02yolk until most of the egg white has hardened and  then when it's close to hardened then you break  
27:10the egg yolk and you stir it around on low heat  and then just before it starts to harden when the  
27:18egg yolk is still kind of glossy then you take it  all and you don't want it to harden because then  
27:25you lose a lot of the flavor and if you've never  had scrambled eggs like that you're in for a treat  
27:31and whatever you do don't cook your scrambled eggs  so they look like this this is like what you get  
27:37at a lot of hotel buffets and it is so tasteless  and so rubbery if you're not careful putting it on  
27:46your plate it all bounces off so that's why it's  good to be familiar with intermittent fasting  
27:52so you don't have to eat a breakfast at all  you can wait till you get home and then you  
27:58can scramble your eggs you can get some good  pastured eggs and scramble them the way you like.  
28:03If if you enjoyed this video you're going to  love that one. And if you truly want to aster  
28:08health by understanding how the body really  works, make sure you subscribe, hit that bell,  
28:13and turn on all the notifications so  you never miss a life saving video
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FAQs about This YouTube Video

1. How can eating five eggs a day benefit my health?

Eating five eggs a day for 30 days can provide a variety of micronutrients and essential fatty acids, such as DHA and choline, which support brain health. While eggs have been criticized for their cholesterol and saturated fat content, they can still be a nutritious addition to a balanced diet for the majority of people.

2. What are the essential nutrients found in eggs?

Eggs contain essential nutrients such as protein, vitamins, and minerals including vitamin D, vitamin B12, and iron. These nutrients are important for overall health and wellbeing.

3. Are there any health concerns associated with consuming five eggs a day?

Consuming five eggs a day may raise concerns related to cholesterol and saturated fat content. However, for the majority of people, eggs can be a nutritious addition to a balanced diet and do not significantly impact blood cholesterol levels.

4. Can eggs support brain health?

Yes, eggs contain essential fatty acids such as DHA and choline, which are known to support brain health. Including eggs in your diet can contribute to cognitive function and overall brain health.

5. How can I incorporate eggs into a balanced diet?

Eggs can be incorporated into a balanced diet by pairing them with a variety of vegetables, whole grains, and lean proteins. They can be enjoyed in different ways such as omelets, salads, and sandwiches to create a nutritious and satisfying meal.

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