How To REMOVE Calcium From Your Arteries? [Top 15 Vitamin K2 Foods]

🦶We review vitamin k2 foods, what is vitamin k2, vitamin d3 and k2, benefits of vitamin k2 and the TOP foods with vitamin k2!🦶

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Nattokinase Foods: https://youtu.be/MVIOensLR_Y
Top 15 Vitamin K2 Foods: https://youtu.be/Ay_lumvQKo4
How to know your heart is not well: https://youtu.be/qx4QAX2L4Fo
Reverse Clogged Arteries: https://youtu.be/oNiZo0nO048
15 Best Vitamin D Foods: https://youtu.be/t_6P1Lfw3XA
15 Best Magnesium Foods: https://youtu.be/-iMv2nFGbho
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Best Diabetic Foods: https://youtu.be/jLID96VA7j0
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Magnesium Threonate: https://youtu.be/-AX_LXYFCTI

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0:00 Intro
0:34 What is Vitamin K2
4:43 Top 10 benefits
7:30 Vitamin D & K2
11:13 How Much Vitamin k2 do we need?
11:34 15-11
13:36 10-6
14:52 5
15:28 4
15:56 3
16:38 2
17:19 1
18:38 Secret ingredient?
20:03 List with values
21:50 Plant Paradox?
22:18 Best Supplements

DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2x traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery. Dr. Biernacki is a licensed podiatrist & surgeon in Michigan. This video should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best to not change your health regimen or diet before consulting a physician and obtaining a medical exam & diagnosis. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.

This is Dr. Tom Biernacki Is there a way to reverse your calcification in your arteries? YES I’m talking about actual bone build up in your arteries that people over 40 years old. 50% of them will develop arteriosclerosis, narrowing stiff, inflexible vessels. Vascular disease, heart disease.

We’re going to show you the top 15 foods that take calcium out of your arteries. And the studies behind it. Yes, it can be that good. We’re starting now. I focus on diabetes, wound care. I live this every day. I’ve amputated thousands of toes, unfortunately, treated thousands of wounds.

I deal with this stuff every day. I work very closely with cardiology and vascular teams. I stay on top of all these studies and all this research. I never heard of vitamin K2 before in medical school. They never taught us about vitamin K2, but I saw a world renowned cardiologist

Talking about how his patients that take vitamin K2, their heart calcification levels dropped off a cliff. There is a dentist, Dr. Weston Price, who essentially talks about patients who supplement this. And he’s done a lot of research on this, don’t really have cavities. Does it sound too good to be true?

I’m going to go over the top ten benefits of vitamin K2 and whether the studies in the real world actually support this or not, or if people are just hype and stuff up to sell their supplements. World Health Organization, FOA all say that people probably

Only get 5 to 25% of their daily recommended value of vitamin K2. There’s two types M, K four and MK seven. MK seven lasts a lot longer and it’s found in fermented foods natto, soy, sauerkraut, cheese. It is also made by GI tract fermentation.

It’s important for your cardiovascular health to prevent arterial calcification. So it takes that calcium out of your arteries and focuses it into that bone where it should be. And there’s a lot of great studies how vitamin K2 lowers calcification, Calcification of arteries is a very big problem these days.

It is one of the major causes of arterial stiffening. Take a look at this C.T. angiogram. This is someone with calcified that means bone in your arteries. It stiffens them so they’re not flexible. It decreases the blood flow. You get cold toes, blood flow. As a foot and ankle specialist.

I checked the posterior tibial artery pulse, the anterior tibial artery pulse. This sets a good guideline. If those feel great, then you don’t have to do much more. And the way you feel is bounding pulses up and down. And we also check the capillary full time.

That means when you squeeze the toe, does it refill instantly? If it doesn’t, if it’s more than 3 seconds, we can use a computer to perform a test. We could perform what’s called an ankle brachial index. So that’s basically comparing your arms to your feet. Are there potential blockages somewhere?

And if there are blockages, so for example, if one ankle is much worse, flow than the other or compared to your arms, then we might want to do more testing. You can check the toes and then you can order imaging. You can get what’s called a CT angiogram.

But what I do is I work with a vascular surgery team. So I work with great vascular surgeons essentially right away. They can do a test, which is an angiogram, where they can release dye. They can essentially check if anything’s narrowed or blocked and then you can correct it.

So this is one of the images where you could see, is there cholesterol buildup? Is there a plaque? Is there calcification? But one of the things that can really help with this is vitamin K2. You want to get that calcium into your bone. So studies show vitamin K2 is very beneficial

With patients with aortic valve, calcification and a couple other studies, too, combined with vitamin D. Now, we won’t reverse your arteriosclerosis and make you like a baby again, but it can prevent it from getting worse. And especially the earlier you start, the more benefit it can have.

And then we’re going to go over the top 15 foods that contain this. The crazy thing is our diets are more processed than ever. Heart disease is up higher than ever. I saw a paper that essentially said compared to 100 years ago, there is 90% less magnesium in our foods.

And that’s probably true for things like vitamin K2 as well. We have less nutritious foods and more bad calories every single day. Our diabetes is high. So we’re going to go over 15 great foods to reverse that calcium from your arteries.

In. The worrying thing is we only get about 5 to 25% of our daily values. Now, that’s according to the World Organization’s W.H.O. and FCO. Here’s the top ten benefits of vitamin K to the number ten improved exercise performance. Some studies suggest that vitamin K2 might influence exercise performance by improving mitochondrial function.

The mitochondria are our energy center in our cell. Number nine. Early research indicates vitamin K2 may help reduce skin aging and improve skin elasticity. That could be a good one. Number eight, anti-inflammatory properties. If you want a natural anti-inflammatory, go over my videos on turmeric and curcumin.

But vitamin K2 has been shown to help with that as well. Number seven supports brain health. There is evidence suggesting that vitamin K2 is neuroprotective and can help in Alzheimer’s disease. There is research looking at Alzheimer’s disease and supplementing with vitamin K2, Number six, Diabetes Management.

That European Journal of Pharmacology has shown that vitamin K2 may improve insulin sensitivity and helps with the management of diabetes. Very promising to improve dental health. The role of vitamin K2 in dental health has been well-studied, particularly in re mineralized teeth. That means making bad teeth healthier.

There is a dentist, Dr. Weston Price. Look that guy up. He’s got hundreds of studies. He even wrote a book about this publishing his studies. He essentially said patients who take adequate K2 will not have cavities. That’s a bold claim. I’m not necessarily validating that, but that’s what he said.

Number four, reduced risk of cancer. Some studies, like the American Journal of Clinical Nutrition, have found that as you take vitamin K2, certain cancers decrease, especially a study with prostate cancer. However, that’s not my area of expertise. I’m not going to focus on that. Number three supports blood clotting.

Vitamin K2 is well established and well-documented in the blood clotting cascade. It is needed for the normal functioning of vitamin K2. We’ll talk about what to do if you’re on blood thinners, potentially because you don’t want to healthy of a blood clot system.

And hey, this is in the news more and more every day. I’m not going to get into why blood clots are so popular now. I don’t want these videos Demonetized, but I’m sure I’ll get it in the comments because there’s always a few a number to cardiovascular health.

A significant amount of research in the Journal of Nutrition supports the role of vitamin K2 in reducing arterial calcification bone in our arteries decreases and our heart health is better. And we’re going to go over the newer research on that in a second. And number one, bone health.

This is so well proven, but vitamin K2 is critical in bone health. The Journal of Bone and Mineral Research have demonstrated that vitamin K2 improves bone mineral density, less fracture risk, less osteoporosis. The way I like to think about it is vitamin D puts calcium in your blood,

And you need vitamin K2 to take it from the blood and put it in the bone. If you have just vitamin D going into the blood, then that calcium can get in a lot of different places. That vitamin K2 is needed to get it into the proper places.

And unfortunately, one of those places might be the arteries reversing arterial calcification, particularly using vitamin K2, is a hot topic. There is a lot of good evidence. Some of it is very proven, some of it not perfectly proven. Here is a summary of vitamin K2.

Vitamin K2 is well-studied for activating something called matrix glass, a protein or MGP, which inhibits calcification in the arteries. Vitamin K2, especially M K7 does a few things. It essentially causes gamma carboxyl portion of glutamic acid residues. And what that does is it activates a matrix GLA, a protein and osteocalcin

These are important in taking calcium and putting it into bone. So essentially, when you’re getting proper vitamin K2, your teeth will be stronger, your bones will be stronger. All these things will do a little bit better. You’ll have less osteoporosis. At the very least, it reverses the benefits of a deficiency.

So that’s what the studies show. A study in the Journal of Nutritional Biochemistry suggests that vitamin K2 can reduce vascular calcification. When I say reduce, it’s not taking an 80 year old and making their arteries like a 20 year old, but it’s preventing it from getting worse.

I think it’s well-established that it prevents it from getting worse, but it doesn’t necessarily reverse it till like a ten year old. I go over this in my peripheral neuropathy videos, my skin care videos. It’s impossible to reverse aging as much as commercials

Like to tell you sell and supplement sellers like to tell you. So it’s impossible. We can improve the quality of our lives, but we can’t go back in time. Unfortunately, that’s where we kind of draw the line on the sensationalism. Vitamin K2 has been proven to activate matrix GLA protein.

It prevents calcium from depositing arterial walls and helps that calcium get into the bones, which is exactly what we want. It does those kind other things that we talked about. So a good way to think about it is with your proper vitamin D, with your proper vitamin K2,

I like to support omega three fatty acids and magnesium as well. Everything’s working a lot better. The crazy thing is our diets are horrible now in America, in Europe, in the East, India, in China as well. Pretty much all the places that people are watching these videos, our diets are terrible.

Our calories in the 1950s were like 2500 calories. Now they’re almost 4000 in the developed world. Butter, nutrition is going down. Most of those calories are from sugar, from grains for simple snacks that are cheap and easy to store. at the obesity rates around the world.

It’s not just North America and the United States, which is a myth. Europe is actually a little bit higher. South America’s getting up there. The world overall, Asia, Oceania and even Africa is getting up there. So everyone is getting more and more obese. So look at these statistics.

Since just 2000, it’s gone up from 30% to 42.4%. And even the severe obesity rate has doubled. So it’s going up. And what about COVID? When COVID started, the rates shot up even more rapidly. So this problem is already horrible and it’s only getting worse. People are getting higher rates of diabetes.

Everything I’m going to talk about here is more relevant than ever. Current research suggests that 90 to 180 micrograms of vitamin K2 are needed in our diet, but no one’s getting that. It’s said that the deficiency is probably greater than 50%, probably much higher than that.

I would estimate. This is just not something that’s well-studied. Vitamin K2 is such a hot topic. I’m going to go over the top 15 foods that you can start eating and I make the list myself. So I go from least practical and least vitamin K2 to most practical and most vitamin K2.

So this is my top 15 list in order. And we’re going to standardize all dosages to 100 grams. Now, I’m going to give you that content per 100 grams of food. Number 15, dark chicken meat, the thighs, the drumsticks. This is a lower end source of vitamin K2.

You get nine micrograms per hundred gram portion number 14 butter. This is a hot topic. Butter was bashed as being unhealthy in my egg video. I go over the studies, but essentially butter is healthier than we think. It got so much blame. Butter contains approximately 15 microgram grams of vitamin K2.

So some studies now actually show that butter could be good for your arteries rather than bad. Isn’t that crazy? And this is kind of proven by the French diet. France, for example, has higher rates of butter eating and less artery and heart health issues,

Whereas India has the highest amount of vegan and vegetarianism, but they have some of the highest heart and vascular disease levels in the world. I’m not saying that’s the only reason, but something to think about. Tell me in the comments if I’ve got it wrong or if I got it right.

Number 13, Chicken liver. Chicken liver is a good source of vitamin. K2 has approximately 15 micrograms per 100 grams. I personally don’t like eating chicken liver. I think that’s gross. So let’s move on to number 12. Whole milk. Whole milk does have one or two micrograms of K2 per 100 milliliters.

A drink like 100 cups of milk. So it’s a low on the list. Number 11 sauerkraut, fermented foods like sauerkraut contain vitamin K2. Generally, they have about five micrograms per 100 grams. Is this practical to eat? Not really. Don’t worry. We’re getting to some good ones that are practical.

Number ten ground beef Non Grass-Fed. Ground beef contains 8.1 micrograms per 100 grams. This is a good source. Ground beef has a lot of B vitamins, a lot of other vitamins, but not the highest amount of vitamin K2. Number nine chicken breast has about nine micrograms per 100 grams.

This is a more common food to eat. Pretty good source. If you eat a chicken breast, you’re going to get a decent amount of your day’s vitamin K to number eight pork chops. This actually has a much higher amount than I thought. But vitamin K2 is present in about 35 micrograms.

So 35 out of your 90 to 180, that’s a good amount. Number seven hard cheeses, especially like cheddar cheese. Cheese is a great source of vitamin K2. 100 grams contain ten or more micrograms. So you’re not going to get all the way there, but it can help.

Number six, soft cheeses like Brie, like Gouda. I love these on some crackers. This justifies it to my wife, but it’s higher in vitamin K2 than hard cheeses. Look at this amount. We’re getting into the good ones now. 75 micrograms per 100 grams. So eating a little bit of soft

Cheese gets you most of the way there to your daily level. Number five fermented dairy products. So kefir, yogurt, Greek yogurt, this varies, but eating some Greek yogurt that can definitely get you a large chunk of the way there. It can contribute 20, 30, 40 micrograms or more.

I want to make clear that fat free yogurts, unfortunately have no K2. In fact, upon deeper research, it seems that vitamin K2 is over promoted in some of these food studies. What a shocker. It’s really only like two, three, four or five. So it’s similar to milk.

I would move this now lower on the list after publishing this. Number four, grass fed beef, grass fed beef. This is a little bit healthier than non grass fed beef. I have a whole video that goes over grass fed versus non grass fed.

But this has rather than like the nine micrograms in the non grass fed. The grass fed has about 35 micrograms per 100 grams. That’s pretty good. Number three, this is perhaps my favorite and my most practical except for one. And to just have so much vitamin K2 in there.

Number three for me is eggs. Egg yolks specifically provides a large amount of vitamin K2. It has approximately 33 micrograms per 100 grams. Now, the crazy part is health fanatics recommend just egg whites, but the egg yolk, look at that vitamin K2. That’s great for your arteries.

I go over this in my egg. Video of eggs unfairly get bashed. The studies are phenomenal. All around. There was some BS propaganda and clear corrupted studies in the past. I go over that in my egg video and I detail some of that, but eggs in my opinion, I eat them every day.

My kids eat them every day. I think it’s a great decision if I’m wrong. Tell me about it. Number two, this actually has the most, but I’m not going to practically eat it. I couldn’t justify putting it at number one. But the richest source of vitamin K2

Is goose liver paté or foie gras. I’m not French. My wife speaks French, so I don’t know if I said that correctly. My French viewers tell me how bad, but it is not commonly consumed due to ethical and health considerations. I don’t even know if I ever ate goose liver paté.

I wouldn’t know what it looks like. That’s why it’s not number one. But it has 370 micrograms per 100 grams. So just eating a quarter of this gets you all the way to your level. But number one, pop up up above. And this is the secret choice.

This is the most practical one, extremely beneficial natto. Natto is fermented beans. So essentially a bacteria ferments these beans. It’s kind of like a soybean, but it contains 1100 micrograms per 100 gram unit. That’s a crazy amount. So just eating a little bit of natto gets you most of the way there.

Pros are there is the clear benefits that I talked about with vitamin K2. You can make some natto at the beginning of the week and just needed a couple times a week and you’re pretty much good for the week. One time in the video somebody told me if you freeze it,

It ruins the vitamin K2 content, but I can’t verify that. Anyway, I looked through every study on PubMed. I looked everywhere. It’s just like a vague rumor. It seems to have been overblown. Tell me if I’m missing it. If you can find some research about freezing vitamin K2, about freezing natto

And it destroys the vitamin K2, tell me those sources and I will gladly update this video, but I cannot find that anywhere. The pros are it helps with all the ten benefits we talked about. It’s the highest, most practical amount you can store it. The downsides are some people hate the taste.

It’s slimy, it’s gooey, it has terrible texture. It gets bashed in the videos. But realistically, just eat a little bit, get your vitamin K to treat it as a supplement. Another huge unique point of natto is the fact that it has natto kinase. This is a natural thrombolytic agent.

That means it’s a natural agent that dissolves blood clots. There’s a lot of questions. Does it actually pass through our stomachs without being digested? Is it useful? One guess what? Every single manufacturer has jumped on it. It’s popular. There’s over 20,000 searches per month in America looking this supplement up.

It is so popular. I did a whole video on it looking at the pros, the cons, does it do anything? How much is a natto? Is it worth taking if you’re worried about blood clots? I go over that video below, but nattokinase It’s such a unique food.

Has high K2 which cleans up the calcium and has something called nattokinase, which breaks up blood clots. If you’re on blood thinners. So if you’re a healthy person, this is the risk of blood clotting. If you’re a healthy person, you can take this. It’s a natural food.

God put it on this planet for us to eat. That’s a good way to think about it. Theoretically, anything could happen to anybody. There’s always that risk, but realistically, there’s no risk in this. Natto, even though such high amounts. And then number two, if you’re in a blood thinner, check with your doctor.

So if you’re on warfarin, Coumadin, if you’re on a roll, tell all that kind of stuff. Check with your doctor, check your bleeding levels. That’s not something I want to get involved with, but that is a consideration if you’re on a fair bit. Here’s another list that I found. Nacho number one.

I think it’s the most effective. Lowest cost. But there’s also Carlsberg cheese. There’s a different type of natto. There’s goose liver paté. You know, I said goose liver paté is the most concentrated one, but natto is by far the most concentrated one. I can’t even pronounce that fifth one.

So you’re going to have to pronounce it on your own eggs, even though they only have eight micrograms, organic ones are said to have a little bit higher, especially in that egg yolk. You can see almost all of these foods are meat based and fat based. The downside is this is not necessarily

Found in vegetables, it’s not found in greens. And this does pose a challenge for vegans and vegetarians. Now, are you missing out on the benefits of vitamin K2? The carnivore enthusiasts and carnivore watchers hear this would be one case that they can make, you can supplement.

And I’m going to go over the supplements in a second. There is also the debate of M.K. four versus M.K. seven variants. The beauty of food is you get different types mixed into your diet. You want to eat a varied diet at the same time. Most supplements now have a combination of both.

Argument is that M.K. four does not last as long can potentially have better absorption, better effects, whereas M.K. seven lasts longer in the bloodstream, more for bone health, but not as much for the other ten benefits that I mentioned. Also, there’s the question, should you be freezing these? Should you be cooking these?

I can’t find any reliable info if it actually destroys it or not. So you’re personally safe. I would think, to go forward with it. So that’s the most important one. Tell me if I missed any one. But one thing is for my vegans and vegetarians, there are supplements.

There was no green vegetables on that list, so a supplement might be worth taking. I go over that in my videos below. That could be something that’s really important. I think about India, and I’ve seen studies on this. India has the highest amount of vegan and vegetarian populations and their heart

Risk and their artery risk is pretty high compared to other nations. Tell me if I’m getting that wrong. What do you think about that? Check out my reversing artery videos and my best home remedies. How to reverse your artery disease. If you can’t get it through food, the supplements are actually very

Beneficial. I’ve looked at all the studies. Most of them range between 90 to 180 micrograms. Some go up to 360 micrograms. There’s not really a lot of negatives about overdosing to a reasonable extent. In fact, some people actually take larger amounts in the studies.

But I do want to caution you, there are side effects. If you are on blood thinners, you want to check with your doctor. Now, these are my more unhealthy patients with heart issues, with blood flow issues, but unfortunately, that’s who this is targeted for. So the medical disclaimer is always double check.

Even though this is a natural compound. You can still overdo it on natural compounds. But the bottom line is this is something that was much more present in our diets, but is now much less present in our diets. The results are more and more documented. Tell me what you think.