The Truth on Cholesterol

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Hey, what's going on, everybody.

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Welcome back to the elemental oven show.

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Today's a wellness Wednesday episode, which means that it is

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going to be a full length episode.

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And today it might even end up being a little bit longer

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than a full length episode.

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I usually try to keep them to about 30 to 45 minutes.

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But this is a very important topic and is going to, uh, you know, require a

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lot of in-depth talking and explaining because it is, uh, very important

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and you know, there's a lot of moving parts to our health in general.

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So I want to make sure that I am providing you with a full story on

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the topics that I'm covering and also give you tips and tricks to.

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It apply to your life after this show and really better your health, right?

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I'm always trying to give you guys actionable steps to take away from

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each And today's episode is actually on a topic that I've been wanting

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to cover for a really long time now.

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And it is just today that I feel ready and comfortable to provide this knowledge to

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all of you, because I was still learning about this topic and that is cholesterol.

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So cholesterol is obviously a very, very.

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Well known and important topic in the health and wellness field.

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Um, you know, we have statin drugs to help lower cholesterol.

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We have, you know, all this talk about lowering cholesterol in our body.

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Uh, because it causes heart, you know, heart problems.

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Uh, constricting of the arteries and plaque buildup, right?

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You have all this kind of talk around cholesterol.

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And I think that we really just don't even have a very solid understanding

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of what cholesterol even is and what it's doing in the body.

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So what I want to do today is provide

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The knowledge that I have discovered on cholesterol

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specifically, I will be referencing.

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Mainly throughout this entire podcast, a book called the great cholesterol myth.

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I highly recommend reading this book because it is incredible

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in explaining cholesterol.

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Where we went wrong with our ideas on cholesterol and really how to better

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your cholesterol levels and, uh, you know, how to read your test levels,

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things like that, which I will be covering in this podcast episode.

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I want to make it in a more condensed, uh, easy to digest format for you obviously.

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But nonetheless, it's a really great book and that is where I'm going to be

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drawing a lot of my information from.

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So if you care to fact check or check it out or anything like that, this

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will be the book that I'm using.

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And you can always go look back at it.

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But without further ado, let's get into this episode

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One last piece before I do start explaining everything, there is going

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to be some terminology in here that might be a little bit difficult for

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you to understand here and there.

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Um, it is a little, you know, medical terminology.

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Uh, don't get hung up on that.

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I will try to clarify as much as I can.

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But just kind of follow along and I promise it will all make sense.

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And it's really not that much medical terminology, but just a little bit.

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So it might get a little wordy.

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Uh, but I will try to break that up and explain.

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So anyways, what is cholesterol?

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That is probably the best place to start is obviously understanding

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what the heck this thing is.

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Cholesterol is a waxy substance, technically a sterile.

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That is an important constituent of cell membranes.

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The vast majority of cholesterol in the body is made in the liver while

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the rest is absorbed from the diet.

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So.

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You know, for example, I even think of my prior knowledge to this.

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I kind of thought that cholesterol was something we

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only got through our diet, right.

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Like, oh, trying to not eat the egg yolk because of the high cholesterol levels.

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Right.

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So, um, kind of my.

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Uh, my naive newness or lack of information here, um, was kind of thinking

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that, oh yeah, like cholesterol just came through the diet, Uh, majority of

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it is actually made in the liver and not just a majority, but a vast majority.

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Right.

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Cholesterol is the basic raw material that your body uses to make vitamin D yes.

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Vitamin D that really, really important.

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Uh, vitamin, which is actually more so a hormone that everyone is always talking

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about is made through cholesterol.

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Right?

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So obviously vitamin D is also not just from cholesterol, it's from

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sunlight, but it is the combination of sunlight with cholesterol.

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So the very important vitamin D comes from cholesterol or is

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sorry, made through cholesterol.

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Um, Cholesterol is also the basic raw material.

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Uh, used by your body to make sex hormones such as estrogen progesterone.

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And testosterone.

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And the bile acids needed for digestion.

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So cholesterol is not just sitting there.

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Plaquing up your arteries, right?

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It does very, very important things in the body.

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And I think that's so important to understand, right?

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We don't just have things in our body for no reason.

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We have them in there because they serve some kind of a function.

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And usually, uh, the, what do they say the dose is the poison, right?

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Or the amount or quality or types or whatever.

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Uh, is going to be the poison.

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So cholesterol.

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Uh, this is going to lead me to my next question, which is,

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is cholesterol good or bad?

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Well, the very short answer is obviously no, right?

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Uh, cholesterol is vital for tons of functions in the body.

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And in fact, cholesterol now get this makes up 75% of your brain.

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Your brain is made up of 75% cholesterol.

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K.

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That is about 20% of all of the cholesterol in your

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body is just in your brain.

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So cholesterol is not only good for you.

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It is absolutely crucial and vital for your body, for your brain to even

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be where, you know, to be made up.

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Right.

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So it is definitely, definitely vital.

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So what makes cholesterol bad is far more intricate.

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Okay.

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It deals with both the type of cholesterol along with the triglyceride levels.

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Uh, stress , oxidation and inflammation in the body.

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, now let's go ahead and kind of discuss a couple of very common terms that

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you will definitely hear whenever you're talking about cholesterol.

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And that would be, you know, LDL and HDL mainly.

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And then also we'll throw VLDL in there as well.

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So, what are those cholesterol is transported by a carrier

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protein called a lipoprotein.

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And these lipoproteins vary in density from high density to low density,

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and then also very low density.

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So.

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When we look at these terms, HDL, for example, that is high density.

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Lipoprotein LDL would be low density lipoprotein, and the LDL would

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be very low density lipoprotein.

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Now, typically the HDL is thought of as the healthy cholesterol and the

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LDL and LDL, sorry, LDL and V L D L are thought of as the bad cholesterol.

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However through the book, the great class.

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Cholesterol myth.

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Sorry, I'm getting tongue tied.

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He really breaks down how.

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Even though HDL is thought of as the good one and LDL is the bad one.

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There's actually more to it.

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There's different types of each one.

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So for example,

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When we take H uh, HDL, the high density lipoprotein, you have different

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types such as HDL two, which is the most beneficial and HDL three,

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which is the smaller and more dense particle, which can be inflammatory.

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So even in, you know, HDL, we actually have two different kinds that, you

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know, one is better and one is worse.

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So it's a little bit more intricate, right?

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It's not just so cut and dry.

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When it comes to LDL, for example, you also have different types of, uh, LDL,

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such as LDL a, which is buoyant and fluffy and does no As long as it's not

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damaged by oxidation, which oxidation is a process caused by free radicals

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that enables cholesterol to form plaque.

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Okay.

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So oxidation equals cholesterol forming plaque.

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Okay.

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Let's just kind of.

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Make it a little bit easier there.

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Uh, you also have LDL B, which is a small, hard, dense molecule that

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promotes atherosclerosis, which is the buildup of cholesterol

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plaque in the walls of arteries.

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Then you have LP lowercase, Which is a very small, highly inflammatory particle

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that is responsible for blood clotting.

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Right?

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So it's actually in terms of blood clotting, it's good.

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It is doing, you know, plays a very specific role in

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the body that's necessary.

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And, uh, when it's in low levels in a healthy person, That's fine.

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Uh, but it can.

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Cause inflammation and lead to plaque.

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Right?

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If you have high levels of it or just inappropriate levels.

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And, uh, so yeah, so this item, the LP lowercase a while it is a good thing.

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It can also be a bad thing.

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Like I said, the dose is the poison or the type is the poison.

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Right.

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So that kind of breaks down the LDL and HDL.

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Right?

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So, uh, LDL.

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Which was thought of as being bad, not necessarily completely bad.

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Right.

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And HDL, which was thought of as good, not necessarily completely good.

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Uh, and it's really focusing here on the lipo protein, right?

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The carrier of the cholesterol.

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So the cholesterol itself, not a bad thing more.

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So the carrier, the type of carrier is what's bad.

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But it's not even necessarily that those are bad.

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It's the combination of other, uh, effects that with those specific

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types of LDR HDL, make them bad.

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So.

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Let's go ahead and talk a little bit about how cholesterol

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became quote unquote bad, right?

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So you have this guy named Ancel keys.

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PhD, a researcher came up with the lipid hype, a hypothesis concluding that

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excess cholesterol caused heart disease.

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He believed that dietary fats and specifically saturated fats raised

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cholesterol levels and clogged arteries.

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Okay.

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I think this is the narrative for most people.

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I think when we were growing up, um, you know, In the.

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We like maybe okay.

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If you're really young, maybe not so much, but if you are, you know, 20

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years or older, you probably heard this theory of, you know, don't eat

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saturated fats, you know, that's how you're going to clog your arteries.

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And.

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Uh, have high levels of cholesterol.

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So that's where it came from was Ancel keys, right?

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He's the one who came up with this lipid hypothesis.

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Well turns out that a diet high in fat, especially saturated

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Decreases not increases, decreases the amount of dense LDL.

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The so-called.

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Bad cholesterol naturally while a low fat.

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A higher carb diet increases their numbers.

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So once again, I'm just going to repeat A diet high in fat, especially

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saturated fat decreases the amount of dense LDL, the bad cholesterol, right?

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Naturally while the low fat higher carb diet increases their numbers.

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So literally.

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The inverse here, like just completely the opposite of what

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this ancil keys was saying.

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Right.

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Also, I think it is worth noting.

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That the market for cholesterol, lowering drugs, such as statins is

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worth more than $30 billion a year.

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That is very important to mention because let's not play games.

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Money is definitely a motivator, right.

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And $30 billion is a ton of money.

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So not saying that, you know, that is the only thing people are

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looking at, but it is something we do need to take into consideration.

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Right.

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There are other factors that influence right.

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So.

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Let's go ahead and talk about what would be the real culprit.

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So the real culprit.

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Uh, according to this book.

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Is inflammation, oxidation, stress and sugar.

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When it comes to heart disease, which is the number one killer in the us.

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It's caused by sugar, not cholesterol.

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Sugar contributes to inflammation in the artery walls and is the missing link in

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diabetes, obesity, and heart disease.

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When you have high sugar intake, you end up raising not only your

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blood pressure, but you also raise your cholesterol levels.

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Plus when you eat sugar and processed carbs, you raise your

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triglyceride levels, which are also associated with heart disease.

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Get this.

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When sugar in the bloodstream sticks to proteins, it creates

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damaging toxic molecules called advanced glycation end products.

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A G E.

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Okay.

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And this same process, also damages L D L, contributing to inflammation

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and ultimately heart disease.

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Get that sugar out of your diet.

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That's essentially what I'm taking away from there.

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Um, when you lower your sugar and carbs specifically processed carbs.

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Um, you will reduce your triglyceride levels and lower your fasting insulin

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levels, which will reduce your risk for heart disease, as well as things

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like diabetes, uh, diabetes, obesity, hypertension, and even possibly cancer.

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Seriously, seriously, get sugar out of the diet.

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And I'll explain a little bit more, um, specifically on the sugar, but, uh,

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just in general, really try to limit it.

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We are eating way too much sugar.

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Um, I have done an episode on sugar in the past, but.

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Just to give you a quick heads up on how much sugar we're eating

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on the low end here in the U S it

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Uh, said somewhere around 70 pounds of sugar a Which honestly is on the low end.

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Uh, it's more likely that it is actually somewhere around a

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hundred pounds of sugar a year.

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Which is wild.

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You can go look up a bag of a 50 pound bag of sugar online, and it is, you know,

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it's larger than a bag of cement, right?

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Like two of those bad boys would be like a full wheelbarrow of sugar.

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And that is what we're eating per year.

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Okay.

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So we definitely need to reduce Okay, sorry.

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Let's get back to the cholesterol here.

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So.

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In terms of getting your cholesterol tested.

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And I think this is very, very important for us to have this knowledge, right?

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Because you can get these tests done, but we are definitely relying on

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the expertise of our doctors, which, you know, no bashing on the doctors.

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I know they're doing their best jobs POS or they're, you know, the

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best work possible that they can do.

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Um, but we also need to be informed so that we can make the

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right decisions for ourselves.

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Right.

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So, let me cover a little bit of the test results and how to read them.

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So.

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You can measure your cholesterol with a new, uh, sorry, a newer particle test,

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which will tell you how much of your LDL is the type a and how much is the type B.

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Measure the number of actual particles and the amount of the potentially

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dangerous LP, a, the lowercase, a right.

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This, according to the great cholesterol myth is the most important information.

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If you get those three numbers.

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Uh, and you can see like where their levels are at, according

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to the book, that is the most important information for us to have.

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So this type of test will give you the important info, not like the

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standard cholesterol test, which is what most doctors go off of and

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give Statens out based on this test.

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Right?

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So, uh, when you go in.

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Ask for these, uh, particle tests.

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Okay.

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And, uh, they are going to give you a more in-depth look, not just

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the overall cholesterol, right?

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Remember the particle test is way more specific.

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And if you have more of the type, a L D L, then that's great.

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If you have more of the type B LDL, then that's not so good

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as that's the stuff that causes inflammation and ultimately plaque.

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Right.

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Okay.

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So now that we've kind of gotten through what cholesterol is, um, you

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know, how to read our tests and, uh, you know, understanding HDL and LDL.

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Uh, let's go ahead and talk about the actual steps that we can start taking

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today to make sure that we are having.

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You know, high quality cholesterol in our bodies and, uh, you

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know, proper levels of them.

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So.

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The number one Uh, is to start getting rid of this stuff that is

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causing the bad levels of cholesterol.

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Right.

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Which you already obviously know what number one is going

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to be, and that is sugar.

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Get rid of sugar.

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So.

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I say, get rid of sugar.

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Mainly in the form of added sugars.

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Okay.

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Because we don't tend to think about how much sugar is in, you know, that can

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of Coke or that bottle of Gatorade or that sweet tea, or, uh, you know, any

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of those sweetened beverages that you drink, even some of the healthy drinks

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that you think are really good for.

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You are not good for you.

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They have so much sugar, even, you know, looking at juice.

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For example, if you take orange juice, A glass of orange juice

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practically has the same amount of sugar as a can of Coca-Cola.

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Okay.

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There's a ton of sugar in so much stuff out There's tons of sugar

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in obviously, you know, candy, but there's also baked goods.

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Have a ton of sugar, uh, sauces like marinara sauce

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actually has a lot of sugar.

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Uh, peanut peanut butter can have sugar in it.

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There's uh, dressings for your salads, you know, marinades for your

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meats, all those things have sugar.

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So you really need to get good at reading labels and looking at how much sugar is in

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that bottle of whatever you're purchasing.

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That is the number one thing that you need to start doing is

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becoming aware of your sugar intake.

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Okay.

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Number two, processed carbs.

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So the book kind of just mainly says carbs.

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I broke it down more into processed carbs because I don't believe all carbs are bad.

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Obviously if you're eating a ton of carbs all the time and you're really

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not doing any physical exercise.

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K yeah.

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That's not going to be a good thing, but let's more so focused on the

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processed carbs because I think that's going to have the major impact

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Which these process carbs can come in the form of, you know, fast food.

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Uh, you know, there's so much processed carbs in pretty much all

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of the fast foods, all the fast food items that you're eating.

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Uh, this will also be like baked goods.

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You know, there's a tons of, there's tons of carbs in there as well.

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Uh, that really need to be, you know, avoided at all costs.

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Obviously you can have some, but truly that is where we are getting a ton

Evan: 00:18:41

of these processed carbs in right.

Evan: 00:18:44

And on top of that, they're usually loaded with very harmful ingredients, like seed

Evan: 00:18:48

oils, um, you know, the canola, the soy, the corn, the vegetable oils, right?

Evan: 00:18:54

Like all of that is usually in there.

Evan: 00:18:56

You've got typically more sugar in those processed carbs.

Evan: 00:18:59

You have coloring agents, right.

Evan: 00:19:01

Which are really bad for you and you have preservatives.

Evan: 00:19:04

So, uh, you definitely want to stay away from those and kind of move more

Evan: 00:19:08

into, you know, healthier carbs, like.

Evan: 00:19:12

Vegetables tend to have carbs.

Evan: 00:19:13

Certain vegetables have carbs.

Evan: 00:19:15

Some fruits have carbs as well.

Evan: 00:19:17

Uh, sweet potatoes.

Evan: 00:19:18

They're a really good form of carbs.

Evan: 00:19:21

And, um, you know, if you are going to have a grain, you could have

Evan: 00:19:25

some white rice here and there.

Evan: 00:19:27

Um, you know, really trying to stay more to a whole food source.

Evan: 00:19:31

And when I say whole food, it just basically looks more like

Evan: 00:19:33

where it came Obviously a sweet potato looks like a sweet potato.

Evan: 00:19:37

Whereas, I don't know a cinnamon roll, which obviously is delicious.

Evan: 00:19:41

It does not look like anything in the wild necessarily.

Evan: 00:19:44

So the other things to avoid or get rid of are once again, I already kind

Evan: 00:19:49

of touched on this, but the bad oils.

Evan: 00:19:51

So vegetable oil, canola oil, soybean oil, sunflower oil, margarine.

Evan: 00:19:55

Um, any of those.

Evan: 00:19:57

Oils that are easily, uh, oxidize or become rancid.

Evan: 00:20:01

Uh, those are the ones you want to avoid and then especially trans fat.

Evan: 00:20:06

Um, typically there's not a whole lot of trans fat going on nowadays by,

Evan: 00:20:10

uh, if you are eating trans fats, then definitely get those out of your diet.

Evan: 00:20:14

And then lastly, we have processed meats.

Evan: 00:20:17

Uh, you want to avoid processed meats for a few reasons, but really I

Evan: 00:20:23

The, the main takeaway here is that.

Evan: 00:20:26

You don't have to avoid meat, but just rather the processed meat.

Evan: 00:20:29

So go ahead and just cook up a steak and then You know, slice it nicely,

Evan: 00:20:33

and then you can have whatever kind of a sandwich you want and it's

Evan: 00:20:36

gonna taste way better for you.

Evan: 00:20:37

Right.

Evan: 00:20:37

But it's not going to have all those additives, um, that you really don't

Evan: 00:20:40

want to be ingesting that are going to mess with your cholesterol levels.

Evan: 00:20:43

So.

Evan: 00:20:44

Uh, when you are.

Evan: 00:20:45

Trying to get rid of those.

Evan: 00:20:47

I would say, just go ahead and buy some actual meat and then go ahead and cook

Evan: 00:20:51

it up and, you know, thinly slice it.

Evan: 00:20:53

And it's going to taste way better anyway, so those are going to be things

Evan: 00:20:56

to watch out for sugar processed carbs.

Evan: 00:20:59

Uh, the bad oils and processed

Evan: 00:21:02

So, what can you start eating now?

Evan: 00:21:04

The things you can start adding in.

Evan: 00:21:06

There's a bunch, there's some really, really good stuff here that is all

Evan: 00:21:08

going to be super healthy for you.

Evan: 00:21:10

And, uh, you know, honestly, I feel like a broken record here because these are

Evan: 00:21:14

the things that I always talk about, but.

Evan: 00:21:17

Nonetheless here we are.

Evan: 00:21:19

And, you know, it's, uh, it's worth mentioning every single time.

Evan: 00:21:22

So, uh, you know, wild salmon.

Evan: 00:21:25

Barry's right.

Evan: 00:21:26

Berries are going to be really low in sugar.

Evan: 00:21:28

They're going to have some really good health properties to them.

Evan: 00:21:31

Grass fed meat.

Evan: 00:21:32

Right?

Evan: 00:21:33

So grass fed beef grass fed bison.

Evan: 00:21:35

Uh, grassfed lamb.

Evan: 00:21:36

Those kinds of meats are going to be very healthy for you.

Evan: 00:21:38

They're going to have good saturated fats in them.

Evan: 00:21:40

Right.

Evan: 00:21:41

Vegetables healthy nuts, like macadamia nuts or pistachios, dark chocolate.

Evan: 00:21:47

And dark We really want to focus on, uh, typically 80% and Uh,

Evan: 00:21:53

the darker, the better, really.

Evan: 00:21:55

So.

Evan: 00:21:56

75 is still going to be good, but really definitely want to shoot

Evan: 00:21:59

for that 80% above, uh, tumeric.

Evan: 00:22:01

And, uh, you know, tumeric is in a lot of like Indian curries Uh,

Evan: 00:22:06

you can also add it to your eggs.

Evan: 00:22:08

There's a lot of ways to, uh, add that in as well.

Evan: 00:22:10

It's very anti-inflammatory you also have green tea, which by the way, dark

Evan: 00:22:15

chocolate and tumeric that comes in the gold chocolate from Organifi, which.

Evan: 00:22:19

If you listen to my podcast.

Evan: 00:22:21

Once again, I'm like a broken record here, but it is my hands down.

Evan: 00:22:25

Favorite nighttime drink?

Evan: 00:22:27

Uh, it's like a cup of hot cocoa before going to bed.

Evan: 00:22:31

Uh, taste delicious and it has tumeric and chalk and cacao in it,

Evan: 00:22:35

which are obviously very good for the cholesterol levels, but it also

Evan: 00:22:38

has things like Rishi and magnesium.

Evan: 00:22:41

Uh, to help you really get into a good mode for sleep and

Evan: 00:22:44

get a restful night's sleep.

Evan: 00:22:45

So, uh, that one, and then also the green tea.

Evan: 00:22:49

If you have the green juice from Organifi, they have macho in there.

Evan: 00:22:51

And once again, it's just super tasty.

Evan: 00:22:53

So it's easy to actually consume these items like the dark chocolate

Evan: 00:22:57

and the tumeric, uh, dark.

Evan: 00:22:59

Chocolate's pretty easy obviously to consume unless you

Evan: 00:23:01

don't like super bitter stuff.

Evan: 00:23:02

Um, but tumor, it can be a little bit harder to consume.

Evan: 00:23:05

So that's a really nice way of getting it.

Evan: 00:23:06

And then, you know, getting macho, it's super easy to just throw in some.

Evan: 00:23:10

Some water with the mix and blend it up and shoot it back.

Evan: 00:23:14

And it has, you know, spirulina, chlorella, um, ashwagandha, all these

Evan: 00:23:17

other different kinds of things in there that are also really great

Evan: 00:23:20

So if you want to go ahead and try those out, go ahead and check out Organifi.

Evan: 00:23:24

You get a 20% discount code just for being a listener to this Uh,

Evan: 00:23:28

so go ahead and check them out.

Evan: 00:23:29

I will have them linked in the show notes and I believe they

Evan: 00:23:31

already apply the code at checkout.

Evan: 00:23:33

Uh, but if not, I'll have the code in there as well.

Evan: 00:23:35

So just click that link.

Evan: 00:23:36

And then go ahead and get yourself some delicious dark.

Evan: 00:23:39

Uh, chocolate gold.

Evan: 00:23:41

You can try the normal gold as well, but I just love the dark.

Evan: 00:23:44

The chocolate gold.

Evan: 00:23:45

Cause like I said, it has the cacao in there as well.

Evan: 00:23:47

It tastes like hot chocolate and the green juice is a really beneficial

Evan: 00:23:51

way of getting your day started.

Evan: 00:23:54

Okay.

Evan: 00:23:54

On top of that, we also have pomegranates.

Evan: 00:23:56

We have high quality, extra Virgin olive oil.

Evan: 00:24:00

Uh, both of those are incredible.

Evan: 00:24:02

You should be including those in your diet.

Evan: 00:24:04

When it comes to high quality, extra Virgin olive oil.

Evan: 00:24:06

I always, always, always recommend getting all the oil that is cold pressed.

Evan: 00:24:11

Extra-virgin organic.

Evan: 00:24:13

Uh, and in a dark glass bottle, very, very important also.

Evan: 00:24:19

If you live alone or it's just you and one other person do not

Evan: 00:24:22

buy a huge bottle of olive oil.

Evan: 00:24:24

Uh, get a smaller bottle.

Evan: 00:24:25

It's going to stay fresh.

Evan: 00:24:27

Uh, for the time that you have it, right?

Evan: 00:24:30

Because we have a massive bottle and you're having it for a long period

Evan: 00:24:32

of time, just gives it more of a chance to become oxidizer rented.

Evan: 00:24:35

So I like to buy smaller bottles and, you know, get through

Evan: 00:24:39

it in a reasonable amount of

Evan: 00:24:41

And then the very last one Which is, I think very underrated because

Evan: 00:24:48

people still kind of view this as woo or a little out there, but the

Evan: 00:24:54

benefits of this are insane and there is a ton of science backing it up.

Evan: 00:24:58

New information is coming out on it all the time.

Evan: 00:25:01

And that is breath work.

Evan: 00:25:02

So to lower your stress levels.

Evan: 00:25:05

Do some breathing, some breathing practices can do

Evan: 00:25:08

wonders for your stress levels.

Evan: 00:25:11

There.

Evan: 00:25:11

Uh, so we're specifically talking about the slower type breathing where you

Evan: 00:25:15

are doing maybe a five second inhale.

Evan: 00:25:18

Uh, combined with a five second exhale or maybe a four second

Evan: 00:25:23

inhale seven second exhale.

Evan: 00:25:25

Right?

Evan: 00:25:25

So kind of focusing on a longer slower exhale.

Evan: 00:25:29

This is really going to stimulate the Vegas nerve and it is going to

Evan: 00:25:32

put you into your parasympathetic state, which is your rest and digest.

Evan: 00:25:36

Hence lowering stress levels, lowering anxiety

Evan: 00:25:40

Getting you into this stress state, which is truly, truly beneficial for

Evan: 00:25:45

way more than just even cholesterol.

Evan: 00:25:47

And, uh, the, uh, you know, The clogging of arteries and all of

Evan: 00:25:51

that, it's also going to really benefit just your heart, your mind,

Evan: 00:25:55

your overall sense of wellbeing.

Evan: 00:25:57

And it's going to put you at ease.

Evan: 00:26:00

I do breath work literally every day.

Evan: 00:26:02

It is a non-negotiable for me.

Evan: 00:26:04

Um, I do it morning and night, morning.

Evan: 00:26:07

I usually do more of a stimulating type, but in the evening time I

Evan: 00:26:10

will do a slower type breath work.

Evan: 00:26:13

That just helps get me ready for bed and put me into a rest and calm state so

Evan: 00:26:18

that my mind is not thinking about all the stuff that I have to do tomorrow.

Evan: 00:26:21

So, uh, definitely give that a try.

Evan: 00:26:24

If you don't know where to start with breath work, a

Evan: 00:26:26

few things that you could do.

Evan: 00:26:28

You could obviously just hop on YouTube and check out a few things there.

Evan: 00:26:32

Uh, I have a friend Sandy.

Evan: 00:26:34

Uh, breathe with Sandy.

Evan: 00:26:35

He does some incredible breath work.

Evan: 00:26:37

His is a little bit more activating, but he does have some

Evan: 00:26:40

calmer breath styles in there.

Evan: 00:26:42

Uh, so you'd have to browse and look for those, or if you would like, I

Evan: 00:26:45

also have a breathwork course that is a very reasonable price and it comes

Evan: 00:26:49

with five different breath works.

Evan: 00:26:50

Most of which are all calming.

Evan: 00:26:52

There is a breadth.

Evan: 00:26:53

Uh, a breath of fire for the morning.

Evan: 00:26:56

To activate and get you energized.

Evan: 00:26:58

But aside from that, then you have all these other ones, like a stress

Evan: 00:27:01

relieving, one and a purification, one for your lungs, and one for getting

Evan: 00:27:06

ready for So definitely very, very beneficial breath works that will help

Evan: 00:27:11

you calm down, ease the mind and get into a calm digest and relax state.

Evan: 00:27:18

Uh, if you want to check that out, I will have that link in the show notes as well.

Evan: 00:27:21

And you can have that course.

Evan: 00:27:22

Uh, it's, uh, you know, you'll have the course for the rest of your life.

Evan: 00:27:25

And, uh, it's just really, really beneficial.

Evan: 00:27:28

If you really, the takeaway there is just start breathing, even if you're

Evan: 00:27:32

not on YouTube or in my course.

Evan: 00:27:34

Start doing these slow breaths, right?

Evan: 00:27:36

Five count in five.

Evan: 00:27:38

Count out, really focusing on the slow long XL.

Evan: 00:27:42

So that is going to do it for today.

Evan: 00:27:45

I'm sorry.

Evan: 00:27:46

I know this.

Evan: 00:27:47

I don't even know what time I'm at on this.

Evan: 00:27:49

Oh, okay.

Evan: 00:27:49

28 minutes.

Evan: 00:27:50

That is not too bad.

Evan: 00:27:52

Um, but yeah, definitely.

Evan: 00:27:55

Practice these things, you know, get rid of all those things I

Evan: 00:27:57

mentioned and add in the good stuff.

Evan: 00:28:00

Uh, I think I would really focus if I had to tell you

Evan: 00:28:03

some really big takeaways here.

Evan: 00:28:04

I think I would definitely worry about getting the sugar

Evan: 00:28:08

out of And the seed oils.

Evan: 00:28:11

I would probably focus on getting those two out, primarily the carbs.

Evan: 00:28:14

Yeah.

Evan: 00:28:14

I mean, watch out for the processed carbs, but I think

Evan: 00:28:17

those are the really two big ones.

Evan: 00:28:19

Then on top of getting rid of those.

Evan: 00:28:21

Really focus on just eating some high quality foods, like the wild

Evan: 00:28:26

caught salmon, the grass fed beef or lamb, or, um, bison, whatever it may

Evan: 00:28:31

be, uh, some good vegetables, you know, some berries, the chocolate

Evan: 00:28:35

so that you can have something enjoyable as well in the evening.

Evan: 00:28:39

Uh, so, you know, if you have a sweet tooth and, uh, yeah, just really focus on.

Evan: 00:28:44

Trying to eat more whole foods and get rid of those added

Evan: 00:28:47

sugars and, uh, nasty seed oils.

Evan: 00:28:50

And then breathe.

Evan: 00:28:52

Breathing is huge.

Evan: 00:28:53

You're going to be doing it anyways.

Evan: 00:28:54

You might Uh, use it to your advantage and slow it down a little bit and

Evan: 00:28:58

calm down your nervous system.

Evan: 00:29:00

So.

Evan: 00:29:01

Anyways.

Evan: 00:29:01

I hope you guys really enjoyed the show.

Evan: 00:29:03

Um,

Evan: 00:29:03

Reading the book, the great cholesterol myth was.

Evan: 00:29:06

It is incredible, super enjoyable.

Evan: 00:29:10

I really enjoyed all the information in there and I hope I was able to

Evan: 00:29:13

convey that information to all of you in a pretty digestible manner.

Evan: 00:29:17

So, uh, hopefully you have some really actionable takeaway steps here that

Evan: 00:29:21

you can imply apply to your life today.

Evan: 00:29:23

And, uh, if you do deal with, uh, cholesterol levels being out of whack,

Evan: 00:29:28

then, you know, try some of these out.

Evan: 00:29:29

Obviously I'm not a medical professional, so I can not tell

Evan: 00:29:32

you what to do with your health.

Evan: 00:29:33

And really, I mean, that, that should be up to you.

Evan: 00:29:36

You should choose what you want to do.

Evan: 00:29:37

So.

Evan: 00:29:38

Uh, I just highly recommend that you try some of these things out and see,

Evan: 00:29:44

see what it does for you see, see what it does to your cholesterol levels.

Evan: 00:29:46

Maybe get one of these particle tests and see how, what are your particles doing?

Evan: 00:29:51

Are they, you know,

Evan: 00:29:52

Becoming more balanced where they should be, or are they still out of

Evan: 00:29:54

whack and just kind of go from there.

Evan: 00:29:56

But I truly believe that through, you know, giving you the information

Evan: 00:30:00

you can make the best possible.

Evan: 00:30:02

Uh, decisions for yourself.

Evan: 00:30:04

So anyways, I hope this really helped.

Evan: 00:30:06

Uh, at least some Eh, even if it's just one of you, I'm happy that

Evan: 00:30:09

I was able to do that for you.

Evan: 00:30:11

But if you do feel that you receive some benefit from this episode,

Evan: 00:30:14

please share this with someone who really needs to hear this.

Evan: 00:30:16

I know cholesterol is a huge issue for a lot of people, so I'm sure

Evan: 00:30:21

there are a lot of people that can benefit from this episode.

Evan: 00:30:23

So please, please share it with them.

Evan: 00:30:25

Uh, leave a review.

Evan: 00:30:26

If you haven't already on apple podcasts.

Evan: 00:30:28

I love to see those subscribe to this show on whatever you're on,

Evan: 00:30:33

whether it's apple podcast, Spotify, Google, um, you know, YouTube as well

Evan: 00:30:37

because I'm posting the video format of these episodes on there as well.

Evan: 00:30:41

So if you want to check out the video format, go check out

Evan: 00:30:43

YouTube and subscribe on there.

Evan: 00:30:45

So you don't miss any of the episodes.

Evan: 00:30:47

And connect with me on Instagram.

Evan: 00:30:49

That's where I'm most, uh, that's where I'm most active, you know?

Evan: 00:30:52

Uh, if you want to mention something about the show, if you want to.

Evan: 00:30:55

You know, post this show and your stories and tag me in it.

Evan: 00:30:58

That would be incredible.

Evan: 00:30:58

I'd love to see that.

Evan: 00:31:00

And yeah, I just, like I said, I hope you really received a

Evan: 00:31:02

lot of benefit from this show.

Evan: 00:31:04

That is the goal of mine.

Evan: 00:31:05

With every single episode.

Evan: 00:31:07

I want to provide you with really digestible information that you can apply

Evan: 00:31:11

to your life and really just make these changes and give you the tools to do so.

Evan: 00:31:16

So, anyways, I hope you all enjoyed.

Evan: 00:31:18

You already know the motto of the show.

Evan: 00:31:19

It is do everything with good intentions and connect to your elements

Evan: 00:31:23

and, uh, get rid of that sugar.

Evan: 00:31:26

Let's, uh, let's better our cholesterol together and share this information.

Evan: 00:31:30

So anyways, much love to all of you.

Evan: 00:31:33

I appreciate your listenership.

Evan: 00:31:34

And I just hope you guys have a beautiful rest of your week.

Evan: 00:31:37

I will see you on Monday's episode.

Evan: 00:31:40

Alrighty.