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1. By Dr Brian Kelchen

2. Where to start
 In all honesty there is no 1 right answer for all people.
Everyone digests food differently and what each
persons body does with calories is even more
complicated
 So instead we are going to discuss
 Good rules to live by
 Exercise
 The Good, better, and best options for your family

3. Nutritional Content vs Caloric
Content
 Some foods offer a lot of bang for your buck and others
offer none. Knowing the difference is the key
 Fresh Canned Frozen
 Lettuce
 Protein- different sources, different makes, and models
 The media lies…….. But why

4. SUGAR
 Yes it is in everything.
 There is no such thing as GOOD sugar
 Sugar is the most naturally addictive substance in the world.
 Carbs, grains, fruit,

5. Worst offenders
 Quick salads
 “its better than
_____
 Soda
 Diet vs regular
 Alcohol
 Better choices
 Holidays
 Rewards

6. Other myths
 1. Exercise is an extremely
effective weight loss tool.
 2. Lots of cardio will make you
lose weight.
 3. Fruit juice is healthy.
 4. Eating breakfast is a must.
 5. Whole grains are the most
important component of a
healthy diet.
 6. “Natural” sugars like honey
are ok.
 7. BMI is a good measure of
health outcomes.
 8. Total cholesterol is the best
indicator of heart attack risk.

7. Myths part 2
 Too much protein is bad
for you
 You need a lot of complex
carbs
 All carbs are turned into
sugar
 You should get all of your
nutrients from food and
not take any supplements
 In an ideal world this
would be true; however,
most people need
assistance getting
everything they need

8. Nutritionist Says: “The Best Diet is a Low-Fat Diet,
With Carbs at 50-60% of Calories”
 Answer: The low-fat diet has been put to the test in
several huge randomized controlled trials. It does not
cause any weight loss over a period of 7.5 years and it
has literally no effect on heart disease or cancer.
 The low-fat diet is a huge failure. All the major studies
show that it doesn’t work.

9. Nutritionist Says: “Eggs Raise
Cholesterol and Lead to Heart Disease”
 Answer: The cholesterol in eggs does not raise the
“bad” cholesterol in the blood. It raises HDL (the
“good”) cholesterol and eggs actually improve the
blood lipid profile.
 The studies show that egg consumption is not
associated with heart disease. Whole eggs are among
the most nutritious foods on the planet.

10. Nutritionist Says: “Protein is Bad For Your
Kidneys”
 Answer: It is often claimed that a high protein intake
can cause harm to the kidneys, but this is false. Even
though it is important for people with pre-existing
kidney disease to reduce protein, the same is not true
for people with healthy kidneys.
 The studies show that a high protein intake has no
detrimental effects of kidney function in healthy
people, not even in bodybuilders that eat massive
amounts of protein.

11. Nutritionist Says: “Saturated Fat Raises
Cholesterol and Causes Heart Disease”
 Answer: This is a myth. Saturated
fat raises HDL (the “good”)
cholesterol and changes the LDL
from small, dense to Large LDL,
which is benign and doesn’t
increase the risk of heart disease.
 This has been intensively studied in
the past few decades and the studies
consistently show that saturated fat
is not in any way related to the risk
of heart disease.

12. Nutritionist Says: “Low Carb Diets
Are Unhealthy”
 Answer: This is simply not true.
Since the year 2002, low-carb diets
have been studied extensively and
over 20 randomized controlled
trials have been conducted.
 They consistently lead to much
better health outcomes than the
typical low-fat diet. They cause
more weight loss and improve all
major risk factors for disease,
including triglycerides, HDL and
blood sugar levels.

13. Nutritionist Says: “Red Meat is Unhealthy
and Should Only be Eaten in Moderation”
 Answer: It is true that consumption of
processed meat is associated with an increased
risk of many disease, but the same is not true
for unprocessed red meat.
 Unprocessed red meat is harmless, although it
may form harmful compounds if it is
overcooked. The answer is not to avoid red
meat, but to make sure not to burn it.
 The association between unprocessed red
meat and cancer is highly exaggerated, large
review studies show that the effect is very weak
in men and nonexistent in women.

14. Nutritionist Says: “Protein is Bad For Your Bones and
Causes Osteoporosis”
 Answer: Although it is true that protein can cause
calcium loss from the bones in the short term, this
effect does not persist in the long term.
 In fact, the studies consistently show that protein
actually improves bone health in the long run, NOT
the other way around. Therefore, the terrible advice to
keep protein low is likely to increase the risk of
osteoporosis

15. Nutritionist Says: “People Should
Cut Back on Sodium”
 Answer: Even though sodium
restriction can lower blood pressure, it
does not appear to reduce the risk of
heart disease or death.
 Some studies even show that if you
restrict sodium too much, that it can
increase some risk factors for disease.
 There is no science behind the 1500-
2300 mg per day recommendation and
people that are healthy can eat “normal”
amounts of sodium without any harm.

16. Nutritionist Says: “Polyunsaturated Fats Lower
Cholesterol and Reduce Heart Disease Risk”
 Answer: There are two types of
polyunsaturated fats, Omega-3 and
Omega-6. It is true that Omega-3s reduce
the risk of heart disease, but the same is
not true for the Omega-6s.
 Even though the Omega-6s (soybean oil,
corn oil, etc.) can lower cholesterol, the
studies show that they actually increase
the risk of heart disease.
 Therefore, the horrible advice to increase
polyunsaturated fat, without regards to
the type, is probably contributing to heart
disease instead of preventing it.

17. Nutritionist Says: “People Should Choose Low-Fat Dairy Products to
Reduce Calories and Saturated Fat”
 Answer: There is no evidence that
people benefit from choosing low-fat
instead of full-fat dairy products. Plus
low-fat dairy is usually high in sugar,
which makes this misguided advice
seriously questionable.
 Full-fat dairy (especially from grass-
fed cows) contains many important
nutrients like Vitamin K2 and butyrate,
which are very scarce in the diet.
 High fat dairy products are actually
associated with a lower risk of obesity.
In countries where cows are largely
grass-fed, people who eat the most high
fat dairy products have a drastically
reduced risk of heart disease.

18. Nutritionist Says: “Weight Loss is All
About Calories in and Calories Out”
 Answer: This is completely
false, different calorie sources
go through different metabolic
pathways in the body and have
varying effects on hunger,
hormones and the brain.
 Also, let’s not forget that health
is about way more than just
weight. Certain calorie sources
(added sugar, vegetable oils)
can cause harmful effects on
metabolism that have nothing
to do with their caloric value.

19. Exercise 101
 Goal to increase lean
mass
 Reason to burn fat while
doing nothing
 Increases gray area
 Increases overall
wellness and
productivity

20. The real story of exercise
 What is the first thing
you do when you go
 Can’t I just follow this
program I saw on
Facebook/magazine/
that my friend uses.
 Balance is Key
 3-1 ratio back to front is
ideal

21. But weights will make me big
 No
 Weight training will
lean your body out
 Most people will never
build mass without
taking a builder
 Such as testosterone
 Machine vs free weights
 Machines require less
muscle activation and are
easier to cheat on so be
careful

22. GOOD better best exercise programs
 Worst
 Cross fit- high risk of injury and no muscle
isolation
 Hot yoga- our bodies are not made to
perform at high temps. It can cause organ
damage
 Anything off Facebook- unless it is from a
reliable source like Libertyville Wellness
Group
Good
 Boot camp- fun, and can be effective
 P90X- at least they attempt to isolate muscle
groups and rotate which muscles are being
used
 Better
 Personal Trainer
 Check education and experience it varies to an
extreme extent
 Best
 Individualized program
 It is important to continually change your work
out to make it harder because our bodies will
accommodate and we will get lower results

23. Dr Brian’s version
 6 out of 7 days per week
 16-24oz of protein per day
 Lean protein
 Steak, chicken, pork, fish, hamburger,
 Not count
 Bacon
 Sauges
 Unlimited vegetables (not including corn
or potatoes they are a carb from now on)
 Min= 4 cups
 4 servings of everything else
 Carbs-
 Pasta, bread, rice
 Fats-
 Yogurt, cheese, milk
 Fruits-
 Better- low gycemic index such as
blueberries, raspberries, and strawberries
 Worst- watermelon, pineapple, cantaloupe

24. 6 out of 7 days
 Eating “clean” 6 out of 7 days
 Its not how many calories, it s more about
what is in each calorie
 Frequency matters, Amount matters and
Time of day matters on our clean days

25. Other good maintenance plans
 Paleo diet
 Mediterranean diet
 IP plan
 King breakfast
 Prince lunch
 Bum’s supper

26. My least favorite
 Juice Diets- lots of sugar and
lack of other macro-
nutrients
 Fasting (non religious
reasons)- usually result in a
lot of muscle loss
 Atkins- does not have
enough fruits and does not
monitor the type of protein
 Vegetarian /vegan-
 If done correctly it is great
 It is the most difficult and
most people do them
incorrectly resulting in
nutritional deficiencies

27. If you have any questions please
ask. I am happy to explain any of
my information in more detail

28. References
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Modification Trial. Journal of the American Medical Association, 2006.
 Howard BV, et al. Low-Fat Dietary Pattern and Risk of Cardiovascular Disease.Journal of the American Medical
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 Multiple Risk Factor Intervention Trial: Risk Factor Changes and Mortality Results. Journal of the American Medical
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29. References 2
 Siri-Tarino PW, et al. Meta-analysis of prospective cohort studies evaluating the association of
saturated fat with cardiovascular disease. The American Journal of Clinical Nutrition, 2010.
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 Dreon DM, et al. Change in dietary saturated fat intake is correlated with change in mass of large low-
density-lipoprotein particles in men. The American Journal of Clinical Nutrition, 1998.
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cancer. European Journal of Cancer Prevention, 2011.
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30. References 3
 Kerstetter JE, et al. Dietary protein and skeletal health: a review of recent human
research. Current Opinion in Lipidology, 2011.
 Bonjour JP. Dietary protein: an essential nutrient for bone health. The Journal of the
American College of Nutrition, 2005.
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 Taylor RS, et al. Reduced dietary salt for the prevention of cardiovascular
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31. References 4
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disease. European Journal of Nutrition, 2013.
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Nutrition, 2010.
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carbohydrate, low-fat diet in healthy, young women. The Journal of the American College of Nutrition, 2002.
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appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. British
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control in type 2 diabetes mellitus. Nutrition & Metabolism, 2008.