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No, I don't use ghee for coffee. I use it for my bread or some specialty item when we cook. But if someone wants to make keto coffee, then it can be added.

Thank so what you use for coffee please thank you

I don't use anything in the coffee. I make my pourover black coffee with whole organic coffee beans. Please see my vlog on breakfast.

🙏🙏🙏

You're welcome!

You're welcome.

You're welcome!

You're welcome! Unfortunately, I can't add a pdf to my description. It doesn't allow unless I have an url. You can use the video to save the screenshot as a print screen of pdf for your reference. I added to the description of the video. Also, remember that Vitamin c is water soluble, and we don't store in our body. It gets excreted through urine. So, one needs to replenish frequently. Vitamin c is also a cofactor with D, and it's very good for interior lining for our arteries. It is good in immunity building against cold and allergies as well.

Sounds great! I eat a full plate of about 13 various stir fry mixed veges in dinner before the main course.

@@KnowledgeforQOL excellent

Sounds great!

Thank you, I will. It's in the pipeline. By the way, I am not a doctor. I am just an informed consumer who uses his education to its core in everything that I do. Try to watch other vlogs that are already uploaded based on my experiences and learning. If you subscribe, then you will get notifications automatically.

Thanks. I am familiar with those but try to avoid in the form of supplements. I prefer the food sources first and eat Natto daily through which I get my vitamin k2-mk7 and Nattokianase. I make my own Natto. I have uploaded Natto vlog as well.

Thanks, and I appreciate it. I am not a guru in any way. I am a learner and will keep learning as there is so much to learn. The moment I think that I know it all, it means I will stop my learning growth. I have a CAC as well. The first scan I did in 1998 and the score was 98. I was vividly looking for answers and reasons why? Read numerous papers, including Dr. William Davis and few others. I did the second scan in 2021, and the score jumped to 169. Meanwhile, I was trying hard to either stop the progression and eventually reverse it. This year, I did the scan in may 2024, and the score was 169. That was a major success for me to at least stop the progression. I have discussed few things in the vlog that worked for me but will mention again when I discuss the lifestyle protocol along with supplements. I also did the Carotid Doppler since the CIMT is not available close by. There is no stenosis, and the blood flow at each cross section is pretty uniform. I try to keep the CAC scan at three years to see how things are moving while following the lifestyle protocol. Read here about the radiation exposure for additional info. my.clevelandclinic.org/health/diagnostics/16824-calcium-score-screening-heart-scan

Slow clearance for Apoe2 and typical clearance for Apoe3, resulting in mixed clearance as per the literature.

I am sorry, I can't recommend anything to anyone. Please work with your doctor, particularly if you can find a functional doctor who would know about k2. There is no such thing as an established dose for vitamin k2 yet. Based on the literature, one would need more for allele 4 and less for allele 2, leading to mixed effects on vitamin k2 clearance.

Thanks! There is a lot to learn how the human body works and functions.

Yes, some folks can get these symptoms, particularly those whose clearance is slow. They do better with mk4. Do you know your ApoE genotype?

I will do it when I discuss the tests for osteoporosis and why I don't like dexa scan test.

Consult with Endocrinologist to see what could be the underlying cause of lower serum calcium? It's not always k2. Just curious, what is your vitamin D level?

@@KnowledgeforQOL my vitamin D is 38, where normal range 30-100. I never had low calcium in my blood. The symptoms like heart paltipatons and insomnia only get better of i supplement calcium and magnesium and potassium and especially calcium supplements only help. May be i need really low k2 mk4

See my other research based vlogs on vitamin D. The optimum is around 60 ng/ml. We keep ours around 80 to 85 ng/ml. D is very crucial in calcium absorption, and it increases the calcium absorption by 20 folds. Besides that, we try to be in normal range for all the other nutrients and verify via tests. Remember, the human body is very complex, and it thrives on each and every vitamin, nutrient, and mineral. I try to cover some key concepts in each and every vlog. My approach to health is very holistic.

Yes, geno metabolictype would help in deciding the type of diet for metabolic health. Also, remember that APOE Genotype is also a carrier of cholesterol. So, the carrier of allele 4 may metabolize dietary cholesterol more than allele 2 folks.

Based on my reading, people who don't clear k2 fast and store it for longer, they are better of with mk4 form since the half life of mk4 is shorter than mk7.

Very valid question. I think you haven't seen my other video where I discussed my calcium score, which is atherosclerosis. I have been monitoring this since 2018, and it was 98, then it increased to 169 in 2021. This year, I stopped it completely by increasing the k2 and doing few other interventions which I discussed in other video. In essence people generally try to fix things by addressing only one thing as a silver bullet. But when it comes to heathcare it is a very complex matrix and depends on numerous variables. I take only 500 mcg k2-mk7 and eat natto 2 tbsp, which gives me another 300 mcg of k2-mk7 with enzyme Nattokianase. It helped me very well.

@@KnowledgeforQOL I doubt the so-called optimum range is even known for K2, and I don't believe the testing differentiates between the different mk forms.

Yes, I agree there is no normal or optimal range established yet. We are still learning more and more about this vitamin k2. Yes, you are correct. The test doesn't differentiate the form.

@@KnowledgeforQOLThank you for the answer. Glad to hear you are able to get better results by taking more Vitamin K2-MK7

The paper link (its second link) is provided in the description. It's a long paper, but look at the para under the title, importance of Vitamin k for Alzheimer's disease. It reads as ....This inverse relationship results from the fact that vitamin K in plasma is bound to chylomicrons and chylomicron remnants, which carry apolipoprotein E. Clearance of chylomicrons and their remnants from the circulation depends on ApoE’s binding to a hepatic receptor, and the rate at which this binding takes place is greatly influenced by ApoE genotype, occurring rapidly in people carrying one or two alleles for E4 and slowly in those whose genes encode E2. Thus, ApoE genotype significantly impacts blood levels of vitamin K, which are highest in E2, intermediate in E3 and lowest in E4..... I hope it is clear to you now. Let me know.

@@KnowledgeforQOL Thank You, you are providing very useful information. That is important. There can be theory and hypothesis but what interests me is practical application and demonstrated results. Thank you again.

I just subscribed to your channel.

You're welcome! Please see the other vlogs also. Each and every vlog is very important and based on literature and application evidence. This is about my journey in improving the quality of life for me and my family. Now, I am sharing this knowledge to the wider community after validating it through application. Share and spread the knowledge with others for their better understanding and quality of lives.

That was my thinking in 2021 as well. But the scientific literature taught me something different. If someone is with one copy of allele 2, then mk7 will be enough with two days gap or mk4 daily is preferred. Since these folks clear very slowly. Remember, half life of mk4 is about 4 hours, and mk7 is 72 hours. It means mk7 remains in the system longer than mk4. For allele 3 and 4 folks, mk7 is not an issue, but I would be careful with allele 2 folks. That's why may be in Japan, they prescribe 45mg of k2-mk4 as a standard dose for osteoporosis treatment. This dose is spread in 15mg three times a day.

Thankyou for this,I am apoe4 and 2. I have anaemia which I've been taking k2 and D a few days a week as co factors to my iron. Should I be taking alot more than I am taking? Do I need less d? I'm feeling confused and you seem knowledgeable

Apoe 4 needs more and Apoe2 needs less. So, in 4/2 case it will be mixed demand as per the literature. There is no established dosage yet for k2. You may need to consult with your doctor for your case. Preferably a functional medicine doctor or naturopath doctor.

Thanks, and you're welcome! Through this channel, you will always get validated knowledge, which I have used to improve the quality of life. Please take time to watch other vlogs as they are based on years of research, learning, and experience. I am certain you will gain a lot.

Can you please be specific about your comment? Thx

@@KnowledgeforQOL perhaps just a marker, so as to find a way back to a moment of interest in the video at a later point in time.

Thx.

@@y00t00b3r You are correct.

Thanks! Welcome to the community of learners.

Amen, and thanks! Welcome to the community of learners.

You're welcome!

Thanks! I do buy other things besides food, but at the price, what I want to pay. I define myself as a bargain hunter. Let's discuss the details on those when I discuss personal finance.

If you can't find frozen Natto in your region to use as a starter culture then you can get Natto spores and use that as a starter culture. Also, you can try to ferment the steamed beans in rice straws.

You're welcome!

Thanks, it was helpful. Few of years ago, when I shared my Natto with Natto Dad to get his feed back and his reply was as follows: "Woah! Great strings!! Out of hundreds of videos and pics people send me, there are only a handful of people that reach this level of natto making. I have nothing else to show you. Welcome to the elite stringy natto club. Natto Dad"

@@KnowledgeforQOL I would agree! I like that you took a scientific approach in your natto making and explained that in your teaching.

Thanks! I have been a student of science all my life and try to reflect on those learning in my other videos as well.

Thanks! We don't cook anything in deep fryer with oil. We use toaster over which has an air fryer option as well. We air fry wild caught salmon for 15 mins only.

@@KnowledgeforQOL we want to see how you make in toaster

Sounds good. I just made sockeye for dinner yesterday. I'll record it next time as we eat sockeye twice a week.

@@KnowledgeforQOL Great 👍

Thanks! It is not only delicious, but also nutrients dense and with complex carbs only, which is very conducive for insulin sensitivity.

That's great! Since you don't have the facility back there to check the advanced lipid panel, focus on the TG and HDL. These two numbers are lifestyle driven. If you lower your TG, then your HDL will increase over time, including the weight reduction. Try to bring TG under 50, and then your TG/ HDL ratio will be 1.0 or less which is the optimum one can get for CVD risk.

Welcome to the community of learners!

You're welcome! Watch my video which I did on k2 and various APOE Genotype with their clearance rates. My wife is APOE 3/4 and she has osteopenia as well. She takes about 1100 mcg of k2 with Natto. She clears k2 very fast since she carries allele 4. This I found while doing extensive research for about 6 months. Yes, protien is very important for bones. As per late Dr. Heaney one needs about 1.2 gm of protien per kg of the body weight in the day. One need D, enough calcium in food, k2, Mg, protein etc for bone health. I eat twice to be insulin sensitive and not to loose weight. I was always skinny. Fatty liver issue is very common in our society. It could be diet driven what we call Non alcoholic fatty liver disease (NAFLD). About 47% people have this issue. I keep monitoring my ALT and AST liver enzymes regularly which is part of the annual blood test. Fatty liver is reversible if there is will to reverse it.

@@KnowledgeforQOL thanks

There are lot of more things in lifestyle changes, diet and its impact on overall health. Wait for many more to come.

@@KnowledgeforQOL I would also love to hear about your wife's diet as well. I think she follow different diet. I am waiting for other lifestyle videos. I think you should also write a book about your experiments and results based on your vlogs. Which will help new person to go though quickly.

I will be doing more vlogs on lifestyle including few concepts on various diets based on APOE Genotype of an individual.

Glad it was helpful! Many more to come.

I have read Dr. Dayspring, and he is one of the best lipidologist. Based on my experience, I would get fasting blood sugar and fasting blood insulin and then calculate HOMA-IR to see the insulin resistance or not. I get C-peptide test as well to see how my pancreas is doing. I have covered all in other videos because I know exactly how people are confused based on just FBG and HbA1c alone. Look at the quality of your cholesterol rather than quantity. Focus on getting insulin sensitive. Focus on lowering TG and improve HDL. Do intermittent fasting like 18/6 if you can do it. Start a little at a time, and over time, you will become more insulin sensitive.

@@KnowledgeforQOL a lot of good advice, I am grateful for your videos, thanks for time and effort you put into it and for your generosity in sharing it with other people. Intermittent fasting would be a great thing for me, this year has been so stressful for me that I couldn’t bring myself to it. But if things so back to normal, I shall try at least a 12-14 hours to start.

Please share this knowledge with others, and that's my main objective for doing these videos. Bring the true science to people based on the literature.

Zero calcium score means very low risk for heart attack in the next 10 years as per the literature. Remember, 0 calcium score doesn't translate that there is no soft plaque. Once the soft plaque gets calcified then the CT scan will show up.

Learning is a lifelong process for me in everything that I do. It's not only in healthcare but everything in life. Wait until I start discussing about education and personal finance. You can DM on Facebook or LinkedIn. Take care.

Glad it was helpful! It's a great source of vitamin k2 and Nattokianase.

As we age, our absorption through sunlight goes down. Also, sunlight, particularly UVB rays, must touch the skin directly. We must limit only healthy exposure depending on the color of the skin. Lighter color should expose for less duration than the darker skin during the time when we cast our shadow the shortest. That happens somewhere between noon to 2 pm. Other things that one must take D with the largest meal of the day and along with cofactors such as K2, Mg and some probiotics such as Natto, yogurt etc. All these enhances the absorption by 30 to 40%. If someone doesn't produce enough bile due to gall bladder removal or some other issue, then the absorption can be compromised. I am in Chicago, so in winter, I don't make anything. In summer I go for a brisk walk for 45 mins in sunlight. I take 5000IU and maintain around 80 to 85 ng/ml with all these cofactors and with dinner. Remember, D and k2 are both fat soluble vitamins.

@@KnowledgeforQOL definitely vit k2 was something I was missing but now I just test often to make sure I am in range

I am just curious, which test you do to check vitamin k2? We got tested for it in 2021 but test is not commonly available.

@@KnowledgeforQOL sorry, I didn’t mean that I test Vit K2, but I regularly test for cardio IQ Vit D. But now that you mentioned I went to Ulta lab tests website, where I usually order my tests (you don’t need your doctor to order, I use their order to test at Quest) and I saw they have a vit D and K panel, do you have an ideal number for vit K or it is just important that is in range? Thank you!

When anyone says they test for K, it means they are testing for K1 and not the K2. K1 is different from K2. K1 is related to coagulation of the blood, and k2 is to activate the k dependent protiens. I know there are many labs that don't require any doctor's referral. They have their in-house doctors for referrals.

If I were you, then I would fix the vitamin D first. Yours is below the normal and way below the optimum. In your units, it should be above 150, which is in our units 60 ng/ml. Watch my vitamin D videos carefully, and you will understand what I am talking about. Second, avoid grains, refined flours, sugars, and refined carbs to lower your TG. Incorporate good fats in your diet. When you do this, then you will lose weight, particularly around your waist, and your HDL will start moving up over time. You will become metabolically healthy as well.

You're welcome. I am doing this purely on the premise of knowledge sharing. I believe that there is no monopoly on knowledge. TC of 240 doesn't give us anything unless you put all the things that I mentioned in my various vlogs. Once you see all, then put things in the perspective, and you will understand the proper risk, if any. By the way, there are few more vlogs yet to come regarding other tests, which I mentioned on the list. HbA1C of 5.7 doesn't give the entire picture. Look at my video on metabolic syndrome, where I explained how to assess for insulin resistance using the formula with fasting Blood glucose and fasting insulin.

@@KnowledgeforQOL yes, I saw your previous video on metabolic syndrome! I’ll wait to get back home and do all the testing. thanks 😊

That's a typical profile of Asian and if you see, the ratio of your TG/HDL is 3.52, which says that you may have decent amount of small dense particles. I was in the same position as you are back in 2015. If you want and have the discipline to improve it, then you can. I corrected my vitamin d level first above 60 ng/ml and then lifestyle changes.

@@KnowledgeforQOL Thanks for the reply. I waiting for your video on the topic around life style strategy to improve Vit-D and other markers

I have done enough vlogs on the Vitamin D for its importance, need and for our survival. Please watch them carefully. Vitamin D is not a lifestyle change. It is a must for our survival. That's why the Nature has designed us and the animals to be dependent on sunlight. We will discuss more on this in future as well.

Please watch my other videos as well in its entirety. If you watch in bits and pieces, then you may miss something very important. In one vlog, I discussed the list of tests that I do for myself and my family. There are reasons for doing those that I discussed as well.