I Ate 100 TBSP of OLIVE OIL In 10 Days: Here Is What Happened To My BLOOD

Hello Health Champions today we're going to talk  about what happened when I ate 100 tablespoons of  

olive oil in 10 days and I'm going to show you  some blood work that I did before and after and  

explain the changes now there are some popular  trends with the Mediterranean diet where they  

talk about the benefits of olive oil because it's  cholesterol free and it has monounsaturated fatty  

acids now we've talked a lot about cholesterol on  this channel and how much you eat in the diet is  

really completely irrelevant and yes I'm all in  favor of monounsaturated fatty acids but they're  

not necessarily any better than saturated fatty  acids when it comes to fuel what matters is the  

quality and we're going to go into that sum as  well and then they promote this because they say  

this is great to lower the risk of heart disease  and diabetes now let's jump straight into to the  

blood work that I did and we'll show you my blood  glucose control how well controlled my blood sugar  

levels were so glucose is supposed to be somewhere  between 65 to 88 the official range it goes up to  

a hundred but really you want to keep it in the  80s ideally and mine is running just a couple of  

points high before I was 91 and after I was 89.  now we can also talk about margin of error to  

understand that everything changes and these are  not necessarily significant changes my hemoglobin  

A1c which is a 90-day average of blood glucose  was supposed to be 4.8 to 5.3 and I started at  

5.3 and ended at 5.3 so no change there I'm in  the optimal range insulin is the hormone that  

controls blood glucose and a good range is between  two and five now this is optimal this is if you're  

very insulin sensitive like you're supposed to be  the average population runs much much higher and a  

normal lab range is considered all the way up to  25 which typically means that your borderline or  

full-blown diabetic so I started at 4.2 which was  right in the middle of the range and then after I  

was at 6.6 which is the highest that I've been  but before you jump to conclusions we are going  

to talk about this and I don't blame the olive oil  for this so let's just take a really quick look at  

blood glucose and understand that the body wants  to keep it within a very narrow range and whenever  

you eat something the blood sugar levels go up  but then we have a hormone called insulin that  

is supposed to also rise with a slight delay and  then as insulin Rises it brings blood glucose down  

and then as insulin as glucose is brought down  again now insulin can also come down so if we just  

look at glucose we don't really know how insulin  resistant someone is because it could be that they  

have this curve with glucose but what if it takes  this much insulin to do the same job then that  

person would be twice as insulin resistant and  that's what we're measuring with a HOMA-IR which  

stands for homeostatic model assessment of insulin  resistance so now what we do is we multiply the  

glucose by the insulins we get an idea of how much  effort is the body expanding at keeping the blood  

glucose down so we multiply insulin by glucose  we divide by 405 which is just a random constant  

to bring a good number in the range of Y on so  anywhere from 0.5 to 1.5 you're doing fairly well  

and I started off at 0.9 and I ended up at 1.5 so  I would still be kind of in the optimal range but  

this are some of the highest numbers that I've  seen for myself and just as a contrast if you  

recall I did a video earlier where I fasted for  a hundred hours and I showed a strongly fasted  

blood work and after 100 hours I had a home IR of  0.12 and I'm not measuring that as something good  

lower is and better one is a good number but  it just shows you how dietary changes like a  

long fast can really have an impact on things  and while glucose and A1C don't necessarily  

change a lot very fast things like insulin and  HOMA-IR can change faster now here is the number  

one challenge with consume doing that much olive  oil and that is that you have to find something  

to absorb all that oil you have to find food that  kind of acts as a sponge and one dish that I found  

that's really good is tabouleh and another one  is broccoli these are very absorbent so on this  

plate you'll see over here this is tabouleh which  is parsley chopped onion chopped lemon and I use  

pecan nuts instead of rice and then you drench  it in olive oil so a single serving like this  

could hold as much as three tablespoons of olive  oil and then broccoli is also really good you can  

drizzle it if you cook it in the oven you roast  it you can drizzle a good bit of olive oil on it  

and then another one would be eggs and stir-fried  vegetables so an egg if you stir fry it you can or  

scramble it then you can use up to 10 grams like  two teaspoons of olive oil per egg and also put  

a good bit into this stir-fried vegetables and  another one would be eggplant that is Nature's  

perfect sponge for olive oil and you can get a  tremendous amount now don't get me wrong I'm not  

suggesting that you should try to drench your  food in oil it's just what I did because I had  

a goal I'm not suggesting that's a great idea but  these are good examples of what you could eat if  

you're on a ketogenic diet and you're trying  to get some good variety some good vegetables  

and keep the fat content high as well and this  some of these dishes would even work if you're  

vegan a few more foods that I tried was to stir it  into yogurt and I can't really recommend that it  

was edible but the olive oil kind of took over  and I didn't like that flavor so much you can  

also use it with avocado if you do a guacamole  you could stir in some extra olive oil and of  

course bread is another sponge now I talk a lot  about low carb and bread does not fit into that  

I tried bread once here on this diet because it's  such a popular part of the Mediterranean diet but  

I wouldn't recommend that on a regular basis  now 100 tablespoons of olive oil is a lot of  

fat it's 1.5 liters of oil 6.3 cups and if you  compare it to butter it's actually a lot more  

because butter is only 80 fat and olive oil is  100 fat if you weigh it it's a little lighter  

than water it's like 0.9 grams per milliliter so  it's a thousand three hundred and fifty grams you  

multiply that by nine to get calories which is 12  150 calories that I ate from olive oil in 10 days  

out of 30 000 calories that was my total that's  about 40 percent which may seem like it a huge  

astronomical number but there are places like  Crete where they don't eat as much total olive  

oil but 35 of their calories are coming from olive  oil and I had to hit my 100 tablespoons so that  

ended up being about 65 percent more than they  did and as a result I went from 195 pounds which  

is already a little heavier than I want to be up  to 197. so I gained weight on this diet and this  

was despite the fact that I increased exercise  a good bit now what I'm trying to say with this  

is in a simple word I ate too much I over ate and  this is really important to understand as we look  

at some of the results on the blood work because  it's not just the quality of the foods that you  

eat it is also how much when we break down the  macros I ate a total amount of 2590 grams of fat  

888 grams of protein and 535 grams of carbs and I  also did what they do in many of those countries  

I had a glass of red wine seven days out of ten so  when we look at the percentages of calories we had  

79 percent from fat 12 percent from Pro protein  seven percent from carbohydrates and five percent  

from wine another important part of blood work  is to look at kidney function adrenal function  

and inflammation so the primary markers here is  sodium and sodium is supposed to be between 135  

and 142 milligrams per deciliter I was 141 before  and 138 after and I assure you it was not because  

I ate less sodium so we're going to talk about  that then we have the second one is potassium  

and potassium is supposed to be between four and  four and a half and now these are optimal ranges  

the lab ranges that you get standard on your blood  work are going to be much much wider than this and  

I was 4.5 before and I was 4.6 after so just a  slight increase above the optimal range there and  

on most blood work they're going to include the  ratio between sodium and potassium so you divide  

one by the other and now you're supposed to be  between 30 and 35 and I started off before I had  

31.4 and after I was at 30.0 so what does this  mean like I said I didn't eat any less sodium  

so this comes back to how the body regulates fluid  and as we filter the blood we push a lot of fluid  

through the kidneys we push about 200 liters of  water through the kidneys they filter that out and  

with all that water goes all the sodium as well  because it's dissolved in the water and then the  

body reabsorbs 99 and a half percent of all that  water and 99 and a half percent of all the sodium  

so if I don't change my sodium consumption and my  levels go down that means that my body probably  

changed from reabsorbing 99 and a half to 99.4 or  something like that I'm just grabbing some numbers  

but what that means is also that potassium  at the same time is probably going to go up  

because there's something in the kidney called the  sodium potassium pump so we push the water out and  

then as we reabsorb the sodium for every three  molecules of sodium we pull back in we kick two  

potassium back out so if we reabsorb less sodium  that means we're kicking less potassium out and  

that's why we're interested in this ratio because  if this ratio drops too low that means that the  

kidneys are not really reabsorbing to the degree  the sodium potassium pump isn't cranking quite  

as well as it should and now that gets into the  adrenals so the adrenals are the little stress  

glands that sit on top of the kidney and they make  a hormone called aldosterone and testosterone is  

what drives this sodium potassium pump so if your  adrenals are getting a little tired if you have  

a lot of stress if you're getting some adrenal  fatigue and they make less aldosterone than the  

sodium potassium pump is going to crank a little  slower and this number is going to go down so this  

all sort of fits once we understand the bigger  picture and one more marker we can look at is  

called chloride and it's supposed to be between  100 and 106 and mine went from 103 to 99 so this  

also makes sense because as you know salt is  sodium chloride and they go together you eat  

them as this white crystal called sodium chloride  and then it dissolves in water but these guys  

the sodium and the chloride They still hang out  together and if you lose one you lose the other  

so you could see that we lost almost exactly the  same amount of sodium as we did the chloride so  

it's just more ways of understanding and verifying  and seeing if things fit and during this time I  

did have a lot of stress I had a lot of stuff to  do was hard to get all the sleep in and another  

interesting marker is called high sensitivity  C reactive protein so this is a protein that  

the liver makes in response to inflammation  so anytime that number goes up you have more  

inflammation in your body and it's supposed to be  really really low like 0 to 1 0 to 0.99 and mine  

is normally 0.3 it's usually like 0.2.3 something  very very low and now I had the highest number  

that I've ever had which still is in the optimal  range is still below the average population but  

it is still a sign of inflammation that something  was going on and here we're getting back to what  

I was talking about with the overeating that as  you overeat as you push more food in than the body  

needs whether it's high quality or not obviously  high quality is is better all things being equal  

but when you eat too much you create a little  bit of insulin resistance and you start driving  

a low-grade inflammation next we want to look  at the lipids cholesterol and lipids blood fats  

so total cholesterol is in my book ideal between  170 and 270. I've done some other videos around  

cholesterol and the official limit is at 200 but  I believe that if all other markers look good  

you're totally fine from about 170 to 270. and  I was at 233 before and I was at 240 after so no  

significant change there my LDL cholesterol were  supposed to be about 120 to 170 and Again official  

ranges are less than a hundred I started at 146  and I went to 161 so it went up slightly but not  

really significant and we're going to talk about  significance also my HDL went from 69 to 69 no  

change and a good range is from 55 to 75 and then  we have triglycerides which is the blood fats how  

much fat is floating in your blood and most people  believe that if you eat a hundred tablespoons of  

olive oil you're just saturating your body with  liquid fat that that would raise your blood fats  

but that's not how it works because the blood only  transports it to the cells and if the cells are  

not resistant if you are metabolically sensitive  and flexible the cells will soak up those blood  

fats those triglycerides and they don't stick  around in the bloodstream the time that your  

triglycerides go up is if your cells are resistant  if they're insulin resistant they're resistant  

to Fuels and now your triglycerides have no  place to go and that's why they would go up  

so a good range is between 50 and 90 and I started  out at 65 and I went to 62. and I put a little  

asterisk there because we're going to look at this  on the next slide as well but basically there are  

no significant changes here and you want to  understand blood work that if you get blood  

work and you run a Baseline and then you make some  changes and you follow up in three months you want  

to celebrate positive changes but you also don't  want to nitpick you want to understand that there  

is variations to this that there is a margin  of error to all lab work to all measurements  

of physical entities there's a margin of error  so have you noticed when you go to the lab and  

they draw your blood they're going to take not one  vial but they take four five six seven vials why  

is that because depending on the different panels  that you want them to examine they're going to  

send it to different departments and for example  here when they measure cholesterol they're going  

to do your basic lipid panel in one place and  they're going to do an NMR panel in another place  

if you have requested a specific NMR panel which  we always do which measures cholesterol particles  

Etc but here's the point that cholesterol  total cholesterol is something that they  

actually measure they don't calculate it they  measure it and in one lab that did the regular  

measurement we got 240 on the other one we got  239 so these were very very close only about a  

0.4 percent different that's excellent now when  we look at LDL low density lipoproteins then  

I've marked that in yellow because this is not  something that they measure they calculate LDL  

because it's much too complicated to try  to fix to measure it on a standard panel  

and at one lab they measured it or calculated it  at 161 and another one calculated at 154 and they  

calculate this based on total cholesterol HDL  cholesterol and triglycerides which we're going  

to look at next here so now we have a 4.3 percent  error which is still quite reasonable but if you  

had gone to one place and it's 161 or and you had  another test at a later time and it was 154. you  

can't assume that it changed because it's within  the margin of error HDL was at 69 in one place  

and 72 in another lab so again 4.3 percent error  so cholesterol HDL and triglycerides they measure  

so even though it wasn't a calculation they  actually measured triglycerides here's the  

62 with the asterisk this is what they found in  one lab and another lab they found 77. so again  

nothing earth-shattering because it's they're both  in the optimal range but the point is that even  

though it's something that they measure from the  same blood sample taken into two different vials  

but from the same Vein on the same minute we get  a 24 difference so there's a margin of error built  

in and a lot of the small subtle changes that you  see on blood work aren't really changes they're  

just marked within the margin of error and this is  why you don't want to nitpick blood work you don't  

want to look at a tenth or a single point and try  to conclude that something changed that you want  

to understand the bigger picture and you want to  see Trends and tendencies over time now the the  

markers I'm showing here the cholesterol total the  LDL cholesterol HDL cholesterol and triglycerides  

these are all part of a standard panel and even  though my insulin resistance changed a little  

bit there's really no significant change here and  this is why these markers are relatively useless  

in terms of understanding inflammation and heart  disease risk what we really want to do is a much  

more detailed cholesterol panel called an NMR  and here we measure the particle number the  

number of LDL particles because it's the number  of particles that increases the risk and the  

size of the particles that increase the risk so  a large number of small particles is a bad thing  

and there's very difficult to come up with an  optimal range here the standard range is that  

you have less than a thousand particles is a good  thing I think it can be a good bit higher if your  

particles are large but still fewer particles are  better I started out with 1232 and afterwards I  

had 1726 so that's not a good trend when it comes  to the number of small particles meaning they're  

measured in nanometers and the number of particles  less than 20.5 nanometers is considered small  

again they recommend that on the official range  they want that less than 500 I think it's much  

better to look at a percentage of those particles  than the absolute number but again less is better  

and I started out at 200 and I went to 613 and  again these are both are probably the highest  

numbers that I have ever seen when it comes  to the LDL size 21.5 and up are good numbers  

so again 20.5 is the cut off anything bigger than  that is better but you really want to try to get  

into the 25 21 and a half range I started at 21.6  and I went to 21.4 so a slight decrease in size  

and here's one of the more important markers  in my mind they don't list this on the blood  

work itself but if you take the s number of small  particles and you divide it into the total number  

of LDL particles you get the percentage and I  would like to see that under 20 you can get it  

even lower I've been down as low as six or seven  percent and before the blood work here I was at  

16 and again these are things that fluctuate quite  a bit more actually than the milligrams that you  

usually see on lipid panels but I went all the  way up to 36 which is probably the highest number  

that I have seen now let's talk a little bit about  monounsaturated fatty acids versus saturated fatty  

acids because monounsaturated which is the vast  majority of fat and olive oil is monounsaturated  

and that's why they say it's so great for you  which I agree with I don't think there's any  

problem with it but they also villainize the  saturated fatty acids and they say that those  

are horrible and I don't believe that I think  that monounsaturated and saturated if they come  

from a good quality Source are equally good so if  you eat organic eggs extra virgin olive oil or if  

you eat organic grass-fed butter I think they  are equally healthy now some people are going  

to say well look at your numbers here you ate  all this olive oil and your numbers got worse  

and the carnivores are going to say oh it's  because you ate the olive oil it's a plant  

product that's terrible and the vegans are going  to say no it's because you also had eggs and meat  

but here's what I believe I think they're equally  safe and the reason my numbers got worse goes back  

to what I said before that I was overeating that  was a lot of food to cover and then when you stuff  

your system when you almost force feed yourself  you will make your cells more resistant you will  

drive up inflammation a little bit even if it's  perfectly good food now here's something we want  

to understand about the time frame so I do these  things for 10 days because that's as long as I  

can stand doing something extreme and we want to  understand that we all have a genetic tendency  

towards something we have a genetic tendency  toward insulin resistance and toward various  

conditions and we also have a lifestyle and these  two factors they kick in from birth so if you're  

50 years old these factors have been in play for  50 years they have been moving you in a certain  

direction for 50 years and then when they do a  medical study they could give someone a medication  

they do a placebo group and so forth but then they  have to wait they have to run these things for a  

period of time and ultimately what they're trying  to do is to reduce the risk of heart disease and  

they're looking for a change in what they call  cardiac events less heart attacks basically but  

if we already been going for all of our lives  so far it's very difficult to make changes  

in a short period of time so even though a lot  of these studies go for several years that's very  

often not even long enough to really discern if  they make a difference what you can do is you can  

look at the markers you can look at the blood  markers that we know indicate this and now you  

can make changes in days to weeks which is what  I'm showing with these little experiments now  

here's what you need to understand that when I do  a little stunt like this we have an N of one the  

sample size of this study is one which means it's  not very relevant at all if we call it a study it  

would be a really bad study and furthermore even  if it was something valid that we found out if we  

just have one person that may be different from  another person so just because something work  

for me doesn't mean it's going to work for  you so what you want to take away from this  

are the principles and the fact that you can make  changes quickly and if you understand what you're  

going to look for changes can happen in days and  the causal factors the strongest causal factors  

for heart disease is insulin resistance and  we measure that very effectively with HOMA-IR  

insulin and glucose the other markers we talked  about like triglycerides are also very useful  

and then as far as heart disease the important  factors are the lipids triglycerides a total  

cholesterol LDL HDL but then the LDL particle  count and the LDL size now here's the interesting  

part that the insulin resistance markers they  address the cause they measure the risk for  

heart disease for causing heart disease  for driving the process of inflammation  

and the LDL-p the particle count and the size  measure the risk of heart disease now these are  

both things we can change relatively fast they  change much much faster than the traditional  

markers and just to prove that point I don't know  if you guys saw the 100 hour fast that I did and  

I reported in a video and my home IR went from  0.7 to 0.12 so a dramatic reduction and again  

I'm not saying 0.12 is is a good thing I'm just  saying that things can change quickly you can make  

significant changes fast and then when we measured  LDL in milligrams and LDL in the particle count  

this was really really interesting because in  milligrams it went from 146 to 169 so it went up  

by 16 percent even though I ate nothing the total  amount of cholesterol LDL cholesterol increased  

in my bloodstream but the particle count went  from 1709 to 1222 which is a drop of 30 percent  

now this is huge this is enormous that you can  raise total cholesterol which is irrelevant and  

lower your LDL particle count dramatically which  is very very significant so if you understand what  

I've been talking about you understand you don't  have to be afraid of the monounsaturated fats in  

olive oil you don't have to be afraid of the  saturated fats in butter or animal products  

either and you should not overeat you should not  pull stunts like I have done where you force feed  

yourself a bunch of fat the only time that's  okay is when you're going to make a YouTube  

video about it if you enjoyed this video you're  going to love that one and if you truly want to  

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