And then this is really interesting because you guys know how much I love fasting
so I ended up stumbling upon this research
because I wanted to know if we fasted did vitamin d levels go up or down
Dr mindy here and on this video I want to talk about vitamin d from a whole new perspective
I want to show you some science that is showing that when our vitamin d levels dip
low it makes us not only insulin resistant but it can make us
leptin resistant as well so when you're looking at weight loss resistance we've got to bring
vitamin d back to the conversation so on this video I'm going to show you what the science
says and then I'm going to talk about some of the best ways to get your vitamin d levels up
and if you're new to my channel I just want to say welcome we talk about all things fasting here we
talk about everything you can do on a personal level to bring health back to your life and as
always I am on a mission this year you guys to get a million people to build a fasting lifestyle so
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one big community that are all banning together to take personal action around our health so welcome
okay if you're not familiar with the videos I've done before go back and look at some of
the playlists that I've done we just got done doing a fast training week where we
talked about leptin resistance and just to kind of bring back to the conversation we have two
hormones that we have to have in balance if we want to lose weight one is insulin you guys have
heard a lot about insulin resistance and the other is leptin insulin is what stores the fat
leptin is the hormone that burns the fat so if we want to get out of weight loss resistance we need
both of these hormones to be sensitive so here's some interesting research that I found
the first one it was a meta-analysis so it was like a review and they looked at all the articles
published on vitamin d and insulin resistance on PubMed which if you're not familiar with
PubMed that is the search engine that we go to to get peer-reviewed uh science articles
and they looked at everything from 1980 all the way up to 2019 all the studies that were done
on vitamin d and insulin resistance and they found two major pieces here looking at all of those
studies one if you are low in vitamin d it affected your pancreatic beta cells
these are the cells that have control over insulin actually being secreted the second thing
they noted was that when vitamin d levels go low it affected the responsiveness of your
cells to insulin so when your vitamin d is low you're not only having trouble making insulin
and if you can't make insulin glucose is going to get stored as fat but you're also have trouble
with the cells being responsive to the insulin that is being made so if you're not familiar
with insulin resistance it is at the root of all immune problems all weight loss resistant issues
chronic it leads to chronic disease it's why we're seeing such this pandemic has taken over the world
is because insulin resistance is rampant and we've got to get you insulin sensitive again
and what I found so interesting about this study which I'll link in my notes
is that we're seeing this low vitamin d has a correlation between the levels that your vitamin d
is at and how insulin resistant you are now I went on to look at well what about leptin resistance
sure enough same thing that they saw the lower your vitamin d levels the higher your leptin
levels so remember leptin is the hormone that will tell your brain to burn fat and it needs to
be it's released from the fat cells and it should go up into the brain and tell the hypothalamus hey
I'm down here so you want this to be a very efficient system well just having extra
leptin doesn't mean you're a better fat burner doesn't mean you're out going to get out of fat
loss resistance anytime soon you need that leptin to be sensitive and vitamin d is key to both
insulin and leptin sensitivity okay so what do we have to do if we're worried about our vitamin d
and there are three things I want to start off by telling you one is that if you're struggling with
your weight I don't want you to overlook this key nutrient so know your vitamin d levels go
get them tested we'll talk about what the levels mean here in a second once you've tested your
levels then let's create a strategy for it I'm going to show you my favorite strategies
here in one second so sit tight and then the last point that I want to deliver to you guys
is there's a lot of controversy over what is the proper level and you know that most people would
say 30 is pretty good we measure vitamin d and nanograms 30 is pretty great but we want
you over 50 for insulin resistance we want you over 50 for per for covid symptoms for strong
immunity so in this video I want to show you how you get over 50. that's what we're looking for
so there are four major ways that I like to bring vitamin d levels up the first is just
good old-fashioned foundation of lifestyle so make sure that you're eating good fats not bad fats
if you are eating a lot of bad fats I don't care how much supplementation you take in
that vitamin d is not going to get into the cells so our favorite way to get good
fats is to lean into some high-quality fats like the avocado oils, and sunflowers, the seed oils like
Andreas seed oils we have one that we recommend that's an immune-boosting seed oil we'll put a
link in the notes for that so add in your good oils take out your bad oils second thing is you
want to keep your carbohydrate load down so you don't always have to go keto but we don't want
you on high processed high refined that that raise your sugar levels so watch your blood sugar
make sure that your blood sugar is trending under a hundred at least it's not trending into 120-130.
then you really the third piece of that of this foundational level is making sure that you are
sensitive to not having too many toxins get into your body so the fake foods, the processed foods
with the chemicals, in them they're going to make your cells more resistant to vitamin d so that's
foundational before you go trying to trick out supplementation I want you to really work on
those three principles okay second thing that we've heard a lot is get out in the sun but this
is highly variable there are three variables that will play in how much vitamin d your body can make
from the sun the first is how much sun you're getting like you got to get out at noon in the
high sun you got to have about 30 minutes of exposure you got to have it be on skin and you
got to do that every day so if you're committed to that you can really bring your vitamin d levels up
the second is the darker your skin the less you'll take that uvb light and turn it into
vitamin d so you're gonna have to probably lean into more supplementation, if your skin is darker
and then those the third part of the skin exposure is those of you that live in an area with a lot of
air pollution air pollution can block the uvb light from getting into our skin and can affect
how much vitamin d we get so if you have dark skin you live in a big city and you're not getting out
every day in the sun at noon then you're going to need to look at supplementing with some vitamin d
now we can supplement with food but the food that you got to eat to get your vitamin d levels up not
so yummy so they're your oily fishes your sardines your mackerels your salmon, salmon's not bad but if
you love those then awesome go for it I personally am not a huge fan of that but that's an option
the second option for foods that raise vitamin d is liver okay also not a huge fan of eating liver but
thank you to Dr. Paul Saladino for his company heart and soil they have an incredible liver
supplement so if you are really working hard to bring your vitamin d levels up you're committed to
getting it over 50. I'd look at paul's heart and soil supplements just put liver supplements in the
comments and we'll send you a link for that the other one for those of you that eat meat grass-fed
beef can really bring your vitamin d levels up but outside of food out of those foods that's pretty
much it that's all you can do to bring vitamin d up which leads us at the last point and what
most people realize when they've measured their their vitamin d they want to bring it up is you're
going to have to lean into supplementation but there's some tricks to this as well so for example
whenever you supplement with vitamin d you want to increase vitamin k so vitamin k and vitamin d
together will improve absorption add some vitamin c into that and now you're improving absorption
even more, the second part of this is you want to have a good diversity of microbiome in your gut
so you have to have good gut diversity well not a lot of people have great gut diversity so you may
want to take your vitamin d with probiotic what we do in our office is we use a product called DV3
and mix it with a great probiotic called MBC if you want a link to those supplements just put
vitamin d and probiotic supplement in the comments and again we'll send you the link
and then this is really interesting because you guys know how much I love fasting so I ended up
stumbling upon this research because I wanted to know if we fasted did vitamin d levels go up or
down and they've actually found in research that you can improve your vitamin d levels by as much
as 50 percent over a two to three month period by taking your vitamin d supplement with a meal
so this is one of those supplements that it's more powerful when you eat it's even more powerful when
you eat a fatty meal and now you take your vitamin d that it'll get it's more accessible to the cell
so if you take a supplement with vitamin k with vitamin c and you're eating a lot of polyphenols
probiotic prebiotic foods and then with that meal you're taking a vitamin d supplement
now we're maximizing our vitamin d reserves so it's not as simple as supplementation but what
I'm finding after so I mean this has been a year you guys we've been in this pandemic for a year
and I've been analyzing why people are so immune compromised and I am convinced now more than ever
that we all need to be fasting and we all need to be minding our vitamin d levels and if we do
those two things then we also are able to come out of metabolic syndrome which is another major
precursor or comorbidity for the virus that we're all dealing with so there's a lot of nuances
here but what I want you to understand is that if there was one vitamin you needed to bring up
for weight loss for the immune system to prevent cancer it is vitamin d and this is how you do it
so let me know if that's helpful and as always you guys Menopause Reset April 6 pre-order so if
you want to know the interesting thing by the way about vitamin d is it acts like a hormone in your
body so we talk all about hormones and vitamin d microbiome detoxing fasting a diet variation I
show you the lifestyle you should be living over 40 in the menopause reset so if you want a link
on how you can pre-order that just put menopause reset in the comments and my team will get it for
you so vitamin d it's your friend but it's not as simple as taking a supplement so hope that helps