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Live with Jean-Yves Dionne - February 3, 2022
1:00 - Presentation of Good Stress, Bad Stress, the book by Jean-Yves Dionne
1:15 - Reference to the "Weston Price Foundation"
1:50 - Discussion about oils and fats: “Nature doesn’t make bad fats, factories do!”
2:05 - MCT Oil: Fractionated Coconut Oil: What is fractionation? It is a filtration principle, a mechanical-physical fractionation and deodorization process that does not involve chemical deodorization or high-temperature processes.
3:10 - Olive oil and coconut oil: in food tradition, these are the two most historically used fatty substances in the plant world.
3:40 - Understanding MCT oil and its effect on the body: The fats we consume are metabolized in different ways. They can be burned directly in cells for energy. Fats can also pass through the liver to make ketones. MCTs (medium-chain triglycerides), because they are shorter since they are broken down, go through this second pathway (through the liver) and are more efficient at making ketones. So, in terms of energy, this oil is more energizing than any other.
5:40 - Fasting: After an "x" number of hours of fasting, carbohydrate stores and food reserves are burned. The body is thus forced to seek out fat reserves and it becomes very efficient at making ketones. This is why after a certain time, people who do this type of fasting, beyond the side effects they may have, say they have an energy they have never felt before.
6:16- MCT Oil: Consume in small doses, because being very concentrated, there is an absorption ceiling; the intestine has a limit beyond which it could lead to a laxative effect.
6:50: Oil and the digestive system: Eating more fat can help digestion.
7:20 - Reminder of the 8 criteria linked to good digestion: the quantity of water, the quantity of fiber, the quantity of movement, the quantity of bacteria, the quantity of fat, the level of stress, the conditioning, the position.
8:40 - The Jawbone-Food Connection: In modern nutrition, since the Roman era, we have developed an "easy" diet. Contemporary facial features have shrunk, generation after generation. "I'm not stimulating a function, so I'm losing it."
10:17 - Fiber: Everyone agrees that fiber is useful. However, is it absolutely necessary? This is where there is controversy. There are cases of people who eat no fiber and have perfect bowel movements, every day, without constipation. So, what is true for a majority is not necessarily true for everyone. Above all, we must make sure we have good foods. Adding fiber to our diet will be beneficial for the vast majority, but we must adapt to our reality, to our condition.
12:35 - Acacia gum: This is a fiber that Jean-Yves Dionne likes to recommend. It's not a good bulk laxative; it doesn't bloat much. However, at the intestinal level, it's what we call a gum. Chemically, a fiber is a chain of glucose or fructose. Depending on its length, it will be soluble or not. Gums, in the plant world, are not linear chains like fiber, but rather a "tree" with branches. At the intestinal level, it won't bloat much. It has a coating effect on the intestine and a prebiotic effect because certain bacteria will be able to chew the ends of each of the fibers. It doesn't ferment. We remind you here that all soluble fibers have a prebiotic effect.
14:47 - Hibiscus (Sabdariffa): This is a red flower. In an infusion, it releases polyphenols, red molecules with antioxidant effects that help the cardiovascular system and have an impact on preventing urinary tract infections. It is interesting to buy it in bulk, it is inexpensive, and to consume it as a very concentrated infusion, hot or cold.
17:18 - Chaga: It should not be eaten. We only take it as an infusion or decoction. This way we will look for the interesting molecules.
19:20 - Petroleum derivatives: there are even some in candy!
19:35 - Toxicology: For many substances, this toxicity study is not done. When we have a substance that is not fundamentally food, normally, regulatory agencies require numerous studies to prove that the substance is not dangerous, first of all.
In rodents, here is the toxicity study process:
1. Know the lethal dosage (which kills 50% of animals)
2. Subchronic toxicity (damage after three months of use in rodents at autopsy)
3. Chronic Dosage (Damage over a lifetime, damage even over several generations)
21:04 - BPA (and other BPAs…): they are present in plastics. They are released with light and with various things. In the environment, they have hormone disrupting roles, potentially carcinogenic roles, and they increase infertility. You have to be careful when a plastic is indicated that it does not contain BPA, because it contains other BPAs…
23:30 - Microencapsulation: The process of coating less-than-appealing molecules so that they taste nothing. In the natural world and also in confectionery, mineral oil is often used for this purpose. Why? Because it is very stable, does not change with temperature, and coats very effectively. It is actually a petroleum derivative that should not be present in our food, that we should not eat.
25:53 - Beware of gummies (and candies) containing petroleum derivatives, food colorings, and emulsifiers, which should be avoided. Also, vitamins in gummies are not interesting; it's a marketing gimmick. It's not possible, except perhaps in the case of vitamin D, to put an interesting dosage in them.
27:40 - Is it okay to prepare a drink (like a protein shake or green juice) in a plastic container? Since the drink will be consumed quickly and the contact time with the plastic is short, there is no problem.
28:30 - Jean-Yves Dionne's nut bread
29:05 - Understanding our plate, realizing that there may be too many carbohydrates.
29:55 - The risk factor of age would be secondary to poor metabolic health; on this subject, 2 quotes from Dr. Malohtra, English cardiologist:
- “There is no healthy weight, there is only metabolic health”
- "It is not true that it is the fact of aging in our society that costs the health system dearly, it is poor metabolic health that develops diseases over time."
31:35 - Lunches: traditionally very high in carbohydrates.
32:15 - Does metabolism slow down with age? Yes, but it doesn't have to. It's possible to speed up our metabolism at any age.
33:05 - The 3 major macronutrients: carbohydrates, lipids, proteins.
- Carbohydrates: starches, starchy foods, sugars
- Lipids: fats. They are both fuel and building blocks. Our cells are covered in fat, our brain is 65 to 70% fat, and hormones are also fat!
- Proteins: building blocks, amino acid structures, each of which has a role in the body. We are "made of proteins," enzymes are proteins, neurotransmitters are made from amino acids, etc.
34:50 - Low-fat diet: in the long run, "you'll hit a wall." The body needs fat.
36:00 - Table of symptoms that correspond to deficiencies, for informational purposes only, from Doctor Sarah Myhill which can be found here on our site.
37:35 - Omega-3 and Omega-6: Necessary, but we must have a balance. The body works in balance. Too much Omega-6 compared to Omega-3, inflammation increases.
40:25 - The baking soda test: The stomach is normally acidic. As we age, with medications, conditions, and microbiome problems, the stomach becomes less acidic. To see if our stomach is acidic, the test is as follows: drink a glass of water on an empty stomach with a good spoonful of baking soda in it. In an acidic stomach, we will have a "big burp" within minutes. Why? Because baking soda and hydrochloric acid together make CO2.
42:55 - For a consultation with Jean-Yves Dionne, pharmacist, click here .
43:10 - For a consultation with Valérie Dussault, nutritionist, click here .
44:00 - Metabolism: to maintain it, or even improve it, several factors:
First factor : diet, review the proportions on our plate; "Diet-induced thermogenesis", reduce carbohydrates, increase good fats and consume enough protein to maintain muscle mass. Certain polyphenols, "the colors on the plate", are activators so increasing their proportion will have an activating effect. Caffeine present in coffee and tea can also activate the metabolism. It is important to remember that in diet, it is a combination of factors that will help maintain and improve metabolism.
47:40 - L-theanine: The beverage containing the most is white tea. It contains both L-theanine and caffeine. L-theanine has a calming effect, counteracting the effect of caffeine, which explains why white tea offers a calm, zen, and focused effect.
48:55 - To help adolescents with anxiety: before going into the intervention and thinking about giving something specific, it is interesting to start by looking at the diet: are there too many carbohydrates, presence of colorings, enough omega 3, trace elements...?
49:15 - Magnesium: Is it true that when we're stressed, we lose magnesium? Yes, among other things. Can magnesium help us calm down and sleep well? Yes, a typical example being that it can help with restless legs, which is worth trying for that purpose.
49:43 - Metabolism: to maintain it, or even improve it, the following:
Second factor : to help your metabolism get going, physical activity is the key! You have to move: weight training, playing with the kids, the dog... it doesn't matter, but you have to move!
Last point : to increase thermogenesis, adapt to the cold by taking cold baths, cold showers, playing outside (even when fully dressed). This helps activate the metabolism.
50:47 - Reference to the article: What is brown fat and why is it important to develop it? Read on.
51:05 - Sprouting: In nutritional terms, it is more dense. Sproutings are better sources of protein than the same dry seed.
51:33- Fat-soluble and water-soluble vitamins:
- Fat-soluble vitamins: Vitamins A, D, E, and K are fat-soluble vitamins. They dissolve in fat. Generally, the body has the ability to store them. They are important and we need them frequently, but not necessarily every day, since the body stores them.
- Water-soluble vitamins: Vitamins C and B are water-soluble. Since the body doesn't store them, you need them every day.
52:33 - Vitamin D: reminder of its importance in immunity, inflammation management, the prevalence of autoimmune diseases... It is "pleiotropic", that is to say that it acts in a wide range of places in the cells.
Live with Jean-Yves Dionne - February 10, 2022
00:38 - The link between diet and depression in children: how can we help them? It's worth starting by looking at what our children eat.
02:55 - Why diet can't be standardized for everyone: We are all different; we each have our own reality, metabolism, values, and history. Our way of eating must be based on our health and in line with our values.
03:47 - A look at what the average child eats: Beware of cereals and other tempting foods found in grocery stores that contain ingredients like white flour, sugar, coloring, and more. Children need enough protein, fat, vitamins, and polyphenols at every meal, but not too much sugar.
05:20 - Neurotransmitters: According to the authors, up to 95% of our neurotransmitters are not synthesized by us, but by our microbiota, from what we eat. Neurotransmitters are the small molecules that leave our nerve cells, the neurons, and which will act on another nerve cell, on our muscles, on different things. They are the messengers. In general, simply summarized, neurotransmitters are formed largely by our microbiota and need amino acids to circulate to our brain, where they can do their work.
07:35 - Melatonin: It is associated with the sleep hormone. It is produced mainly when we fall asleep. It coordinates the efforts of our brain and body for recovery during the night. It facilitates sleep. Melatonin is produced by the stomach, by the skin, by many places in our body at the same time, at different times of the day. Melatonin production will be higher in the evening if we have greater exposure to sunlight during the day. The production of endogenous melatonin, the one we make, decreases over time. Those who have the most are children and adolescents.
Generally speaking, this is not necessarily true for everyone, there would be a significant reduction after 40 years.
09:54 - Is melatonin suitable for everyone? There are two reaction patterns associated with melatonin. People with the first reaction pattern feel nothing or feel better, deeper sleep and easier to fall asleep. People with the second reaction pattern feel they sleep poorly, are light sleepers, and may have nightmares. At this point, simply do not take melatonin. There is no danger, however, with no known toxicity and no habituation.
11:00 - What does melatonin do? First of all, melatonin is not a good sleeping pill. It doesn't make you sleep, but it does facilitate sleep, facilitate entry into theta waves (deep sleep waves), and help synchronize the recovery and repair phases of sleep. We don't sleep for nothing! The hypothesis is that sleep helps repair the body and fix memory engrams. Melatonin does this.
11:52 - Jean-Yves Dionne's 30 Years Healthier webinar is ready. Register here !
16:47 - A few words on the research of Éric Simard, one of the leading experts in the study of aging.
19:03 - Microbiota: an immensely complex population of good and bad bacteria. We can carry bad bacteria without getting sick. For example, we can carry C. difficile without being bothered by it. It will only bother us if we give it the chance, for example by taking a powerful antibiotic that will kill off a large portion of the population, making way for C. difficile, creating disease.
22:53 - Intermittent fasting: one of the explanations why this is beneficial is that taking a break forces the bacteria to work differently. Instead of always stimulating the same families by eating 6 times a day, we starve the bacteria (12 hours is enough), we eat only 3 times a day and enough to not be hungry and avoid snacking between meals. There must be 3 hours between the last meal and bedtime and 12 hours between dinner and the next meal. We are not talking about 16-hour intermittent fasting here, only a base that sends the message to the microbiota to calm down and clean up.
23:55 - Chrononutrition: Foods do not have the same impact on our biology depending on the time we eat them.
24:55 - Why not eat within 3 hours of going to bed? What we really want is for energy to not be diverted to digestion during the night. At night, the body should be in repair mode, while during the day it will be in construction mode.
25:30 - The Circadian Rhythm
27:19 - Polyphenols: Generally speaking, these are antioxidants. Polyphenol is a chemical term that groups together several completely disparate molecules because they share a common characteristic: a phenol. Resveratrol, catechins, and turmeric are all polyphenols. These molecules normally have a color such as blue, red, or orange. There are several categories of polyphenols, all of which play roles in different metabolic pathways.
30:55 - Antioxidants: A discussion about them. Are they all anti-aging? Some are, but not all.
33:40 - Greens : the principle is to have the concentrate of the molecules that interest us, the nutrition that interests us but without the volume. It is a relevant tool to increase the quantity of polyphenols or simply plant-based food. This will be energizing in the end because there are often additions of plants in the composition of greens mixtures such as spirulina or ginseng. This can, in certain cases, for people who are not used to eating well, make a difference by activating the metabolism that did not have the nutrients it needed to function well and even make you want to eat better!
38:32 - Depression and plate: the importance of an identifiable source of protein in each plate and a good microbiota, the basis for having good morale. However, we cannot deny the importance of the environment, events, traumas, etc. In order to improve our resistance, the better we are nourished, the more adequate our biological processes are, the better our resistance to all this will be. Conversely, if we eat poorly, if we are hypoglycemic, our reaction will be aggravated. Anxiety attacks, depending on the intensity, could even be linked to the food of the previous meal.
41:00 - Concept of complete food: a complete food does not exist, only a complete diet exists!
41:40 - Two interesting ingredients for memory: citicoline and vinpocetine. There are no studies demonstrating their effectiveness for ADHD and memory in young people, but there are testimonials that mention it, and there's discussion on this topic.
43:30 - Interest in supplementing the diet of our young people as needed.
44:22 - Fat and weight gain: Eating fat suppresses your appetite and doesn't make you gain weight. You have to forget about the concept of calories. Fat is a necessary component that suppresses appetite, increases energy, and nourishes the brain, which is the fattiest organ in our body (about 65% fat).
46:15 - Oils to avoid and to have in our pantry: Corn, soybean, and cottonseed oil top the list of oils to avoid. When it says vegetable oil without any other indications, it's most often cottonseed oil. Heated canola oil and grapeseed oil are also to be avoided. Hemp, flax, and chia oils are interesting, but always raw and only if they smell good. Olive oil is also a good fat with benefits. It contains four polyphenols.
48:30 - Morning drink ideas to meet children's needs.
52:35 - Presentation of Jean-Yves Dionne's book Bon stress, bas stress , which can be found here on our site: and to make an appointment for a virtual consultation with him, here
54:02 - The importance of sitting down to take the time to eat.
55:50 - Why SPF 15? SPF is a theoretical concept where the sun protection factor would be the number of times we can multiply the duration of sun exposure that leads to erythema, redness, and therefore, the intensity of protection. Depending on our skin type, the intensity of the protection we need can vary. From 15, we block 97% of ultraviolet rays. The rest would be marketing. In pharmacies, we don't find anything below 30. Do we really need that much? The sun is a vital commodity, we need it. However, we don't need to burn, hence the intelligent use of this resource. An SPF of 15 would be sufficient. The basic rule would not be the number but the frequency of application.
- Go outside: daylight is a good tool for morale and for the skin, move, oxygenate;
- Make sure you eat according to the temperature: make choices according to the temperature, comforting and nutritious choices, being careful to avoid comfort food that is too sweet, seek warmth in our food.
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