What If You Ate 4 EGGS A Day With The YOLKS For 30 Days?

Summary

This video script challenges the long-standing belief that eggs, particularly the yolk, contribute to heart disease due to cholesterol and saturated fat. It delves into the historical context of dietary guidelines, critiques the Seven Countries Study, and emphasizes the nutritional benefits of eggs, especially from pasture-raised sources. The script argues that eggs are a nutrient-dense food rich in vitamins, minerals, and essential amino acids, which can actually reduce heart disease risk when consumed with the yolk, contrary to popular misconceptions.

Takeaways

• 🍳 The common misconception about eggs is that they are high in cholesterol and saturated fat, which is believed to cause heart disease, but the script suggests this belief is incorrect.
• 🔍 The cholesterol-heart disease hypothesis was largely based on Ancel Keys' Seven Countries Study, which has been criticized for its selective inclusion of data from only seven countries out of 22.
• ⚠️ The dietary guidelines that followed the Seven Countries Study advised limiting saturated fat and increasing carbohydrates, which the script claims contributed to a disease epidemic.
• 🆚 The script contrasts the weak association found in the Seven Countries Study with the strong causative link between insulin resistance, high sugar and carbohydrate consumption, and heart disease.
• 🥚 Eating four eggs a day for 30 days, including the yolk, can provide significant nutritional benefits, contrary to the fear of cholesterol.
• 🌟 Egg yolks are rich in essential vitamins and nutrients, including B vitamins, vitamin D, choline, and antioxidants, which are important for various health aspects.
• 🥚 The nutrients in eggs, particularly those in the yolk, can help reduce metabolic disease, inflammation, and oxidative stress, which are factors in heart disease.
• 💪 Eggs are a complete protein source, containing all nine essential amino acids necessary for life, which are crucial for building body tissues.
• 🌱 The quality of eggs can vary significantly, with pasture-raised eggs offering higher levels of beneficial nutrients like omega-3s, vitamins, and antioxidants.
• 💰 The cost of eggs can range from $2 to $8 a dozen, but even the cheaper eggs offer good nutritional value compared to other food options.
• 🔄 The script concludes that avoiding egg yolks and cooking egg whites in unhealthy oils can actually contribute to the very heart disease people are trying to avoid by not eating eggs.

Q & A

Why have people traditionally avoided eating eggs?

People have traditionally avoided eating eggs due to the fear of cholesterol and saturated fat, which were believed to cause heart disease, based on the findings of the Seven Countries Study conducted by Ancel Keys.

What was the main flaw in the Seven Countries Study that has influenced dietary guidelines for decades?

The main flaw in the Seven Countries Study was that it initially had data from 22 countries but only included seven that fit the hypothesis of a link between saturated fat, cholesterol, and heart disease, excluding 15 countries that did not support this hypothesis.

What was the dietary advice given by the first dietary guidelines based on the Seven Countries Study?

The first dietary guidelines advised people to limit total fat, especially saturated fat, and to increase their carbohydrate intake to 45 to 65% of all calories, based on the weak association found in the Seven Countries Study.

How has the understanding of heart disease shifted in recent years?

The understanding of heart disease has shifted towards insulin resistance, which is associated with high sugar and high carbohydrate consumption, rather than focusing solely on cholesterol and saturated fat.

What nutrients does the egg yolk provide that are beneficial for health?

The egg yolk provides a variety of nutrients including vitamins B1, B2, B5, B6, B12, folate, vitamin D, choline, and minerals like zinc, which are beneficial for health and can help reduce metabolic disease, inflammation, and oxidative stress.

What is the nutrient composition difference between the egg yolk and the egg white?

The egg yolk is rich in vitamins B1, B2, B5, B6, B12, folate, vitamin D, and choline, while the egg white contains less of these nutrients, with the exception of vitamin B2. The yolk also contains DHA, an important omega-3 fatty acid, and antioxidants like selenium, lutein, and zeaxanthin.

Why are eggs considered a complete protein source?

Eggs are considered a complete protein source because they contain all nine essential amino acids required for human health, which are necessary for life and cannot be synthesized by the body.

How does the quality of eggs differ between cheap and expensive options?

Expensive eggs, particularly pasture-raised ones, tend to have higher levels of nutrients such as DHA, vitamins E and D, and antioxidants. They also have superior taste, texture, and color compared to cheap, mass-produced eggs.

What is the cost difference between consuming cheap eggs and expensive eggs for a month if one eats four eggs a day?

Consuming cheap eggs at $2 a dozen would cost approximately 67 cents per day, totaling around $20.10 for a month, while expensive eggs at $8 a dozen would cost $2.67 per day, totaling around $80.10 for a month.

What are the health implications of eating only egg whites instead of the whole egg?

Eating only egg whites instead of the whole egg could lead to missing out on essential nutrients found in the yolk, which are crucial for health. Additionally, cooking egg whites in unhealthy oils, common in restaurants, could contribute to inflammation and heart disease.

What is the role of insulin resistance in heart disease, and how does it relate to egg consumption?

Insulin resistance is a significant factor in heart disease, linked to high sugar and carbohydrate consumption. Contrary to previous beliefs, the nutrients in egg yolks can help combat insulin resistance and reduce the risk of heart disease.

Outlines

00:00

🥚 Misconceptions About Eggs and Cholesterol

This paragraph discusses the long-standing misconception that eggs, specifically the yolk, are harmful due to their cholesterol and saturated fat content, which were believed to cause heart disease. The speaker challenges this notion, citing the flawed Seven Countries Study by Ancel Keys, which selectively reported data to support a link between heart disease and dietary fats. The paragraph also touches on the resulting dietary guidelines that recommended increased carbohydrate intake and reduced fat consumption, which the speaker argues contributed to modern health epidemics. The paragraph concludes by introducing the idea that insulin resistance, not cholesterol, is a significant factor in heart disease, and that eggs are a nutrient-rich food that has been unfairly maligned.

05:07

🥚 Nutrient Richness of Eggs: Debunking the Yolk Myth

The speaker provides a detailed breakdown of the nutritional benefits of consuming the whole egg, emphasizing the yolk's contribution to daily vitamin and mineral allowances. They highlight the presence of B vitamins, vitamin D, choline, and the importance of these nutrients in preventing degenerative diseases. The paragraph also compares the nutritional content of the yolk versus the white, noting that the yolk is the primary source of most nutrients, while the white offers minimal nutritional value. The speaker further discusses the presence of essential minerals and the brain-healthy DHA omega-3 fatty acid found in egg yolks, as well as antioxidants like vitamins A and E, selenium, and carotenoids, which contribute to overall health and eye protection.

10:12

🥚 The Role of Eggs in Heart Health and Protein Quality

This paragraph explores the role of eggs in heart health, arguing that the nutrients found in eggs, particularly those in the yolk, can help reduce the risk of heart disease by combating metabolic disease, inflammation, and oxidative stress. The speaker also delves into the protein content of eggs, explaining the importance of essential amino acids and how eggs provide a complete protein source. They discuss the bioavailability of protein from eggs compared to plant proteins and the efficiency with which the body can use egg protein to build tissue, highlighting the superior nutritional value of eggs in the diet.

15:13

🥚 The Impact of Egg Quality on Nutrient Value

The speaker addresses the difference in nutritional value between cheap, mass-produced eggs and more expensive, pasture-raised eggs. They discuss how the quality of the eggs can significantly affect the amount of nutrients like DHA, vitamins E and D, and antioxidants present in the eggs. The paragraph also touches on the sensory differences between low-quality and high-quality eggs, such as color, texture, and flavor, and argues that the cost of high-quality eggs offers a better value when compared to other food items like luxury coffee drinks or fast food meals.

20:13

🥚 The True Benefits of Egg Yolks and the Risks of Omitting Them

In the final paragraph, the speaker summarizes the benefits of consuming egg yolks and the potential pitfalls of avoiding them. They argue that the nutrients in egg yolks are essential for health and that avoiding them in favor of egg whites or other processed foods can lead to missed health benefits. The speaker also warns against cooking eggs in unhealthy oils, which can counteract the heart-healthy properties of the eggs themselves. The paragraph concludes with a call to action for viewers to subscribe for more health insights and to rethink their perceptions about egg consumption.

Keywords

💡Cholesterol

Cholesterol is a waxy, fat-like substance that is essential for the body's functions, including the production of hormones and vitamin D. In the video, it is discussed as a nutrient found in egg yolks that has been historically associated with heart disease due to misconceptions stemming from past dietary guidelines. The script challenges this notion, asserting that the nutrients in eggs, including cholesterol, are beneficial and not the cause of heart disease as previously thought.

💡Saturated Fat

Saturated fat is a type of fat found in some foods that has been linked to increased cholesterol levels and heart disease in the past. The video script addresses the fear surrounding saturated fat in eggs and argues that this fear is misplaced, as recent studies suggest that other factors, such as insulin resistance, are more directly related to heart disease.

💡Ancel Keys

Ancel Keys was an American scientist known for his research into the effects of dietary fats on coronary heart disease. The script refers to him in the context of the Seven Countries Study, which he conducted and which influenced early dietary guidelines. The video challenges the validity of this study, suggesting that it was flawed and led to misguided dietary advice regarding fats and cholesterol.

💡Dietary Guidelines

Dietary guidelines are recommendations provided by governments or health organizations to help people make healthier food choices. The video discusses how early dietary guidelines, influenced by Ancel Keys' research, advised against the consumption of saturated fats and cholesterol, leading to widespread avoidance of foods like eggs. The script argues that these guidelines were based on weak evidence and have contributed to health issues.

💡Insulin Resistance

Insulin resistance is a condition in which the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels and potentially type 2 diabetes. The video script emphasizes that insulin resistance is a significant factor in heart disease and is more strongly linked to dietary habits, particularly high sugar and carbohydrate consumption, than cholesterol or saturated fat.

💡Egg Yolk

The egg yolk is the yellow center of an egg, which contains most of the egg's nutrients. The video script highlights the nutritional benefits of consuming the yolk, including various vitamins and minerals, and dispels the myth that it should be avoided due to cholesterol content. The yolk is portrayed as a crucial part of the egg for optimal health benefits.

💡Egg White

The egg white is the clear liquid outside the yolk, which is primarily composed of protein. The script contrasts the nutritional content of the egg white with that of the yolk, noting that while the white is high in protein, it lacks many of the beneficial nutrients found in the yolk, such as vitamins and antioxidants.

💡Nutrient Density

Nutrient density refers to the amount of nutrients a food provides relative to the amount of calories it contains. The video script emphasizes the nutrient density of eggs, particularly the yolk, as a source of various vitamins, minerals, and antioxidants that are beneficial for health.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health, particularly for brain function and heart health. The script mentions DHA, a form of omega-3 found in egg yolks, and discusses its importance for brain health. It also notes that pasture-raised eggs tend to have higher levels of omega-3 fatty acids.

💡Antioxidants

Antioxidants are substances that help protect the body's cells from damage caused by free radicals. The video script identifies several antioxidants found in eggs, including vitamins A and E, selenium, lutein, zeaxanthin, and beta-carotene, which contribute to eye health and overall antioxidant protection.

💡Protein Quality

Protein quality refers to how well a protein source provides the essential amino acids that the body needs. The script explains that eggs are a high-quality protein source, containing all nine essential amino acids in a balance that closely matches the body's needs. This makes eggs an excellent source of protein for building and repairing body tissues.

Highlights

People have been avoiding eggs due to misconceptions about cholesterol and saturated fat causing heart disease, which is the opposite of what the evidence shows.

The fear of eggs is rooted in the controversial Seven Countries Study by Ancel Keys, which selectively presented data to support a hypothesis linking cholesterol and heart disease.

The dietary guidelines based on the Seven Countries Study led to an increase in carbohydrate consumption, which is now linked to a disease epidemic.

Recent studies have shown insulin resistance, associated with high sugar and carbohydrate intake, to be a significant factor in heart disease, not cholesterol.

Eggs are a rich source of essential nutrients, including various B vitamins, vitamin D, and choline, which are beneficial for health.

Egg whites are nutrient-poor compared to yolks, which contain most of the vitamins and minerals.

Eggs provide a complete protein source with all essential amino acids necessary for life.

Eggs contribute significantly to daily nutrient allowances, with four egg yolks providing over 100% of the daily value for choline.

Eggs are also a source of important minerals like zinc and contribute to the intake of other essential minerals.

Egg yolks contain DHA, an omega-3 fatty acid crucial for brain health, with four yolks providing up to 65% of the daily allowance.

Eggs are rich in antioxidants such as vitamin A, vitamin E, selenium, lutein, zeaxanthin, and beta-carotene.

Pastured eggs have a higher nutrient content, including more DHA, vitamins E and D, and antioxidants, due to the hens' natural diet and sunlight exposure.

The quality of eggs varies significantly, with pastured eggs offering superior flavor, texture, and nutritional value compared to cheaper, mass-produced eggs.

Eating four eggs a day for 30 days provides substantial nutritional benefits at a low cost, especially when choosing high-quality, pastured eggs.

The nutritional value of cheap, cage-fed eggs is significantly lower, with potential loss of 40 to 60% of the benefits compared to pastured eggs.

Avoiding egg yolks and cooking egg whites in unhealthy oils can negate the health benefits and contribute to the very diseases people fear from eggs.

The video encourages viewers to subscribe for more life-saving health information, emphasizing the importance of understanding the body's true needs.

Transcripts

The biggest reason that people avoid eggs, which  we've been warned about for the last 50 years,  

is that people are afraid of the cholesterol and  saturated fat, as if that was going to cause heart  

disease. It's the exact opposite of what we're  being told. Hello, Health Champions. Today, we're  

going to talk about what would happen if you ate  four eggs a day with the yolk for 30 days. Well,  

some people find it shocking that you can eat eggs  with the yolk, and then there's another type of  

person who finds it shocking that you wouldn't  eat the egg with the yolk. I find it amazing  

that only modern humans could possibly get that  confused about food. This confusion centers around  

cholesterol and goes way back to the 1960s and 70s  when a guy called Ancel Keys conducted something  

called the Seven Countries Study. In this study,  he supposedly found an association between heart  

disease, cholesterol, and saturated fat. Now, the  only problem here is that this was pretty much  

the only study that this cholesterol and heart  hypothesis was based on, and it was a really bad  

study because the Seven Countries Study actually  initially had data from 22 countries, but there  

were only seven countries that fit what Ancel Keys  wanted to show. He had this idea that he wanted to  

prove, but only seven countries fit the idea that  you would have higher cholesterol and higher heart  

disease. There were 15 countries that didn't, and  since those 15 countries would have disproved his  

idea, then he just threw those 15 countries  out, and it became the Seven Country Study.  

These so-called findings became the foundation  for the first dietary guidelines—the first time  

a government tried to tell people how to eat  better—and they started telling people that  

saturated fat and cholesterol were dangerous. You  should limit total fat and especially saturated  

fat and, instead of eating fat, you should  increase your carbohydrates. You should eat 45 to  

65% of all your calories from carbohydrates. Those  guidelines were basically the spark that ignited  

the worst disease epidemic we have ever seen in  the world. And we also have to understand that  

this study didn't show any causative effect; there  was a very weak association. So, on the one hand,  

they had saturated fat and cholesterol which they  linked very loosely to cardiovascular disease. But  

ever since then, these guidelines remain in place  despite the fact that, for the last 20 years,  

there have been study after study that show a  completely different picture, namely that there  

is something called insulin resistance, and that  is showing a massive connection and a causative  

effect. So on the one hand, we have a flimsy  association that is still the foundation for  

the guidelines in place, and there are hints of  wanting to change these guidelines, but 50 years  

later, they're still in effect. Well, we have  proof. We have solid evidence that it all comes  

down to insulin resistance—or not all, but 90%  of it comes down to insulin resistance—which is  

associated with high sugar and high carbohydrate  consumption. And I wanted to cover that in some  

detail because the fear of fat and the fear of  cholesterol is the number one reason that keeps  

people from enjoying one of the best foods in the  world. So let's talk about some of the nutrients  

in eggs. For example, vitamin B1: the egg yolk has  10% of the daily allowance in four egg yolks. I'm  

going to look at egg yolk and egg white separately  because so many people throw away the yolk that we  

want to understand what the difference is and what  we're getting if we eat the whole egg. Vitamin B2,  

we get 28%; vitamin B5, we get 41%; vitamin  B6, 14%; and folate, which is hugely important  

for all sorts of degenerative disease, we get  25% in the egg yolk. Vitamin B12, we get 55%;  

vitamin D, 18%; and something called choline,  which is a critical nutrient to start burning  

fat and reversing a fatty liver, for example,  we have 101% of the choline we need per day in  

four egg yolks. The egg white has its place, but  in terms of the nutrients we're talking about,  

it doesn't have a whole lot to offer. So  we get 0% B1, 45% B2—that's excellent—5%  

B5, 0% of the B6, 1% of the folate, 5% from the  B12, we get zero vitamin D, and zero choline. But  

now we want to compare because the whole idea  is to eat the egg as a unit; that's how nature  

packaged it. So now if we add this up, we see from  the whole egg: vitamin B1, we get 10%; vitamin B2,  

we get 73%, which is superb; B5, we get 46%; B6,  we have 14%; folate, we get 26%; vitamin B12,  

60%; vitamin D, 18%; and choline, of course, over  100% of the daily value. But eggs also have other  

nutrients such as minerals, and zinc is one of the  prominent ones where the egg yolk will have 14%;  

the white will have nothing. So we eat the whole  egg, we eat four eggs, we get 14% of the zinc,  

but it also contributes significantly to calcium,  iron, copper, iodine, magnesium, and phosphorus.  

The most important fatty acid, the fish oil  omega-3 fatty acid for the brain, is called DHA,  

and four egg yolks will contain 78 milligrams,  which could be as much as 65% of the daily  

allowance. The white contributes none of that, and  I put a little asterisk at the 65 there because  

there are no official recommendations for DHA.  There are some very loose general recommendations  

that you need about 200 to 500 milligrams of EPA  and DHA combined, but as far as the brain goes  

and as far as how deficient people are in DHA, I  believe we need much more than that. Nevertheless,  

the egg yolk contributes significantly to that.  And then we have a group of nutrients classified  

as antioxidants. So vitamin A is one of those;  the yolk has 29%; the egg white has nothing. And  

vitamin E: the egg yolk will have 12% of the daily  allowance. Now, that is only one of the types of  

vitamin E. It's called alpha-tocopherol, and there  are eight different types of vitamin E total,  

and the egg contains all of them in varying  amounts, so the actual usable amount is a lot  

more than just the 12%. And the egg white again  contributes nothing in that regard because these  

are fat-soluble, and the egg white doesn't have  any fat. Another important antioxidant is called  

selenium, and here the egg yolk contributes  69%, and the egg white now has a substantial  

amount at 48%. So we get a whole 117% of the  daily allowance. We get all of our selenium  

requirement in just four eggs. And then there are  some additional very important antioxidants called  

lutein, which is recognized for its contribution  to eye health and to prevent degeneration of the  

eye, and also something called zeaxanthin,  which is another important antioxidant, plus,  

of course, beta-carotene, which can become more  vitamin A, and this is another antioxidant that  

also contributes to the yellow color. So you can  get an indication of how much beta-carotene is  

in there from the rich color of the egg yolk. So  very healthy pastured eggs will typically have a  

richer color. Now unfortunately, the cheating  manufacturers catch on to this in a hurry,  

so now, sometimes on the really cheap eggs, they  start adding color to the feed. So that's not a  

guarantee that you're going to get beta-carotene  just because it's a deep orange color. And we're  

going to go over even more nutrients that are  in eggs, but I want to point out here that the  

biggest reason that people avoid eggs, that we've  been warned about eggs for the last 50 years,  

is that people are afraid of the cholesterol and  the saturated fat as if that was going to cause  

heart disease when, in fact, all the nutrients  we have covered so far are actually beneficial  

in that they help reverse non-alcoholic fatty  liver disease, which is associated with insulin  

resistance and part of the cause for heart  disease. These nutrients help reduce metabolic  

disease; they help reduce inflammation; they help  reduce oxidative stress that causes heart disease.  

So, all in all, all these nutrients that we're  talking about play a pivotal role in actually  

reducing heart disease. So again, it's the exact  opposite of what we're being told. Eggs are also  

known for being rich in protein and for containing  a lot of essential amino acids, and the essential  

amino acids are the ones that we have to obtain  from food. We cannot make them from anything else;  

"essential" means necessary for life. And eggs are  very rich in the nine different essential amino  

acids. So when it comes to protein as a whole,  four egg yolks would contain about 22% of the  

protein that we need, and egg whites would contain  about 29%, so in four eggs, if you eat the whole  

thing, you would get 51% of the protein you need.  And again, put a little asterisk here because I  

think that's really on the low end. I think you  probably need at least 50% more protein than that,  

and maybe even double. That's just to sort  of avoid deficiency, but nevertheless, eggs  

are very rich in protein for the little amount of  food that you eat. And the first essential amino  

acid is called histidine; the egg contains 25%;  the white contains 34% for a total of 59%. Then  

we have isoleucine: 38% plus 56% is a whole 94%  of our daily requirement. Leucine: 28% plus 39%  

is a total of 67%. Methionine is super important  because it is one of the amino acids that become  

glutathione, which is the body's main antioxidant;  it's like a cleanup crew for the body.  

The egg white contains 34%, so the total would be  51%. Then we have something called phenylalanine:  

34% in the yolk and 56% in the egg white for a  total of 90%. We have lysine: 27% plus 34% is 61%  

of our daily total. Threonine: 29% plus 36% for  a total of 65%. And then there's also tryptophan:  

29% plus 40% for a total of 69%. And we have  valine: 33% plus 55% for 88%. So you can see  

that the amount of protein and essential  amino acids in eggs is very substantial,  

and this is why they call it a complete food, a  complete protein, unlike many other plant foods.  

And it's not that we should eat one or the other;  we need to eat both. But here's how it works with  

protein: if you look at the eggs, and we see this  is how much the total amount of protein is—just a  

little more than 50%, if we go by the very low  standards—then we look at all the other amino  

acids. We see that there are different amounts,  different combinations of all the different amino  

acids, and some have a lot more from the white and  some have a little less. But when we eat protein,  

we ingest it, we break it down into amino acids,  and then we absorb it in the bloodstream, and then  

we reassemble these amino acids into body parts.  So the protein that we eat can do one of two  

things: protein, and one is to become tissue, and  sometimes there's some hormones that are based on  

amino acids, but basically the purpose of protein  is to make muscles, to make skin, to make bones,  

etc., and the other part, whatever we can't  combine, becomes energy. So the better the  

protein value, the closer these amino acids are  in balance in combination to our own body tissue,  

the more of that we can use to become tissue;  a greater percentage we can use. So for plants,  

for example, typically we can make about 17%  tissue from plant proteins, and the rest,  

which is about 83%, becomes energy because  the combination, the mix of amino acids,  

doesn't fit very closely to what our bodies are  made of. And very interestingly, if you eat the  

egg white alone, even though the egg white  has more protein total than the egg yolk,  

you still only utilize about 17% of the protein  in that egg white to become body tissue because  

it doesn't match our bodies very well. When  you eat meat, you get about 30% of the protein  

becomes body tissue, 70% becomes energy, and the  way they figure this out is they feed people 100  

grams or something of a certain type of protein,  and then they measure how much comes out as blood  

urea and nitrogen because if you make tissue from  it, then it's not going to turn into energy. If  

it turns into energy, now we make glucose, and the  leftover when we make glucose is called nitrogen,  

and that ends up in the blood as blood urea  nitrogen. So now they can measure and see how much  

became body tissue and how much became energy.  So for egg white, it's only 17%, but when you eat  

the egg white and the egg yolk together, now you  get 49%, which is the highest that we know of of  

any food other than mother's milk. So basically,  it's 50/50, and that's the best food that we have  

access to. But then just as important, we also  have to talk about the quality of these eggs. We  

have to compare what do you get for eggs when you  buy $2 a dozen versus $8 a dozen because it does  

make a difference. If you eat four eggs a day,  then that would put you at 67 cents for a serving  

if you buy the cheap eggs, and it would put you  at $2.67 if you buy the expensive ones. So yes,  

there's absolutely a difference, but we got to put  this in perspective that for $2 and some change,  

you're getting some really good quality food. If  you compare that with some of these luxury coffee  

drinks, cappuccino, and Frappuccino, they're  up to $5, $6, $7, and you're getting basically  

nothing but some caffeine and sugar, and a tasty  treat. If you go to a fast food restaurant today,  

they've gotten so expensive it's hard  to find a fast food meal under $10,  

not that I would do that. I went and looked it  up, so even if you buy the most expensive eggs,  

I feel you're still getting a deal for a lot  of high-quality nutrients. And if you buy the  

pasture—if we compare the more expensive ones—now  they've done some studies on this, and when it  

comes to the omega-3s, this DHA we talked about,  they can have typically twice as much DHA in the  

pasture-raised, which means that the hens,  the chickens, basically go outside most of  

their life. They come in at night, but they have  access to the outside. They eat a natural diet,  

they run around in the sunshine, they eat bugs  and worms and grass, and they get a little bit of  

supplemental feed. Now when it comes to vitamin  E, they can have three to four times as much;  

when it comes to vitamin D, typically four times  as much if they run around in the sun and make  

some vitamin D. Vitamin A could be twice as much,  and then these other antioxidants that we talked  

about—the lutein, the zeaxanthin—are going to  be much higher. The beta-carotene is going to be  

much higher. And then we also have to talk about  what is the color, the texture, the creaminess,  

and the flavor, and in my opinion, there's just no  comparison whatsoever. If I cook scrambled eggs at  

home, it is a creamy, rich yellow; it's one of the  most wonderful things you can eat. And if I'm at  

a hotel buffet and they serve me that light, pale,  rubbery stuff that bounces off your plate, I don't  

even eat it. There's just no point. So the quality  of the experience is just so much better if you  

get the real eggs. So what happens if you eat four  eggs with the yolk every day for 30 days is that  

you get amazing food value for $2 and change. And  if you eat four eggs of the cheap and cage-fed  

and mass-produced eggs, in my opinion, I believe  that you're losing at least 40 to 60% of the food  

value, of the nutrient value. It would still be  better than toast; it would still be better than  

a lot of processed foods, but you're not getting  nearly the benefits of a real, pastured egg. And  

then if you're going to cut out the egg yolk and  just eat the egg whites, I would pretty much say,  

why bother? You're not really getting anything  that you're looking for except a little substance  

to be filling temporarily. And if you do it in a  restaurant, they're probably going to cook this in  

seed oil that is high in omega-6s and actually  cause inflammation and contribute to insulin  

resistance and heart disease. So we've gone  full circle here. We have people avoiding eggs  

because they have cholesterol, and they believe  that it's going to cause heart disease when,  

in fact, the opposite is true. The yolk contains  the nutrients to keep you healthy, and instead,  

they eat the part of the egg that is almost  useless, and they cook it in something that will  

contribute to heart disease. If you enjoyed this  video, you're going to love that one. And if you  

truly want to master health by understanding how  the body really works, make sure you subscribe,  

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