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- [Instructor] Vitamins.

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Many of you, when you were growing up,

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you had to take your
multivitamin every day.

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Well, the vitamins, and
maybe you still do it now,

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but the vitamins are meant to help out.

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You have 13 different
vitamins in your body

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at any given moment, I mean, at least 13.

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There's two groups.

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They're called a fat
soluble and a water soluble.

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The fat soluble vitamins
are vitamins A, D, E, and K.

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These vitamins are absorbed with fat

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and stored in your adipose tissue.

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Adipose tissue is your fat tissue.

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That's why it's so important
to have some fat in your body.

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Without adequate amounts of fat,

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you would not have anything about

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to be able to actually
get the A, D, E, and K in

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and store it.

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Now, I'm not saying it
has to be 30% or 40% fat.

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I mean, it could be whatever.

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Even 5% is still enough to do this.

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So depending on your level,

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again, depends on what
your healthy body level is.

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Everyone has a different level

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of what fat is healthy for their system.

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That's why there's a whole
range of what normality is.

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But the problem is if
someone gets to 0% body fat,

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then there's a problem with
these fat soluble vitamins.

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The other vitamins, the B complex,

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so it could be any of the B
vitamins or the vitamin C,

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are water soluble.

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These are only kept on a temporary basis.

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I put down they're stored briefly.

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That's why you pretty much
need your vitamin B complex

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and C vitamin on an almost daily basis.

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Your body brings it in in fluids,

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it goes around the fluids,

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and then it's excreted
through your fluids.

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So we have these fat and
water soluble vitamins.

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Minerals.

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Well, can't talk about
vitamins and minerals apart,

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because vitamins and
minerals are both essential

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for your body.

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A total of 21 essential minerals.

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Now, some of these, no
problem, you'll think of it.

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Other ones might be a little more unusual.

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But some of these essential
minerals help to deal

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with your blood plasma,
your cell cytoplasm.

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That means they help
regulate blood pressure.

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They help regulate the size of your cell.

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So sodium, potassium, chloride,

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all of these are the integral components.

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The sodium ions, the potassium
ions, the chloride ions,

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they're all going to help
and manage the water levels.

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Calcium, phosphorus, they
form very hard crystals

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to give your bones structure.

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Nerve and muscle activity,
again, sodium, potassium,

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but adding calcium this time.

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So these are some of the more
important or major minerals.

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Now, obviously I didn't list
off 21 different ones here,

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but you keep on going, 21 different ones.

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They all have very important functions.

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Fiber.

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Well, we talked about
fiber a couple slides back.

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Remember, fiber is a carbohydrate.

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Vegetables, fruits, grains,

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you can find fiber in all of those.

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Fiber is indigestible.

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You cannot break it down.

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Therefore it's simply gonna be ingested.

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It goes through your GI tract,

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and it helps to bulk up the feces,

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giving a little bit of
structure, form to it.

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It allows your system to clear out

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and push waste products through.

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If you end up having a low-fiber diet,

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a lot of times constipation
is very common.

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The reason being, without having
enough bulk, the low-fiber,

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which means you don't have
enough bulk in your diet,

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the waste product is less.

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Less waste means less amount of feces.

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The feces are gonna build up slower,

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but therefore compact harder,

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because the longer feces sits

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in the colon or the large intestines,

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the more water is pulled out.

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The more water is pulled out,
the harder the feces become,

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which causes constipation issues,

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which also potentially could lead

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to issues with hemorrhoids.

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And all these problems with low-fiber,

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more waste product is
sitting there longer,

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can increase the risk of colon cancer,

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because you have your waste products

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from the body sitting in your colon

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for a longer period of time.

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So how do we manage weight?

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I wanna talk about how
you think you manage it,

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but how your body manages it.

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Your body manages weight
through your metabolism.

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You have your basic
metabolic rate, or your BMR.

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This is the number of calories you need

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in a day to function.

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So your BMR is kinda your baseline.

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It's kinda your set point.

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It's what you'll burn and
what you need for a day,

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a typical day, not all of a sudden

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you'll be walking 10 miles
for some reason on a hike.

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Anything above your BMR,

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so any excess intake, will be storage.

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That means if you consume more calories

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than the calories you need
to actually use in a day,

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the extra calories are
stored in your body.

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That's increased weight.

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Your body will store it,

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because it's storing it for the future

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in case you need it in the future.

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So some factors that influence your BMR,

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your basal metabolic rate,

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well, gender and body composition.

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Some people are just structurally built

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different than other people.

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Some people are taller,
some people are shorter.

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Some people have this larger
bone frame, smaller bone frame.

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Age.

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Depending on how old you are,

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a lot of times your BMR will
kinda slow down a little bit

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as you get older.

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Health.

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If you have a health problem

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and you can't work out regularly,
that can affect your BMR.

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Stress levels, food intake, even genetics,

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which is completely out of
your control, can affect BMR.

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So there's a lot of different things

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that can affect what
your metabolic rate is,

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which therefore affects how
much energy you should consume

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to match the energy you spend.

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So if you can match the energy consumed

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to the energy spent, you maintain weight.

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If you consume less energy than
you spend, you lose weight.

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If you consume more energy than
you spend, you gain weight.

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So here's a little reference of a BMI,

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or body mass index chart.

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Now, on the left side you
can see going up the axis,

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you have from 4'10" up to 6'6".

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It's your height.

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Along the bottom axis, weight in pounds.

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So we go through and look and see

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what the weights line up as.

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We have underweight, healthy
weight, overweight, and obese.

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Well, if you look at where you fall,

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you might say, "Well, hold on.

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"I think I'm in a decently physical shape,

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"but how come I'm in that
overweight category?"

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Well, the problem with this is

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this does not look at muscle mass,

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does not look at how in shape you are.

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Just looks at what should
be on your frame on average.

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So if you have a little more
muscle mass than typical

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or maybe you're a little
more athletic than some,

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you might very well be in
the overweight category

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but still be in great shape.

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So it all depends on where you fall.

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So just because you fall in
the overweight category here

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does not mean you're overweight.

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It might just mean you're
in great physical shape.

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You have more muscle mass
than would be typically found.

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A lot of times professional
athletes are in the overweight

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or sometimes even pushing
the obese category

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because they have so much
muscle mass on their body.

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You wouldn't call them
overweight and obese

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if you're looking at a lot of times some

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of those professional NBA players,

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just because their sheer height and weight

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a lot of times throws them
in overweight and obese.

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Now, some probably get
a little extra, sure,

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but some are in pretty good shape.

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So depending on who you're looking at,

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sometimes the chart doesn't really matter.

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So don't always take this chart to heart.

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It does not mean you're overweight

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just because it tells you are.

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You have to look at what
your physical ability is.

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Look at what shape you're in,
and then make an assessment.