01:43  It can take 4 years for the amount of polyunsaturated fat that's stored in your body to fully accumulate when you're eating a diet rich in vegetable oils.  And when you switch from something like soybean oils to coconut oil, that polyunsaturated fat takes about 4 years to go back down to low levels.  And what that means is that if you've been eating polyunsaturated fat for one to two to three or four years, your need for vitamin E could stay elevated for the next 4 years AFTER you quit.  And so you may get a lot of benefits in the long term and maybe you'll even get some benefits in the short term, it's still possible that linger in the background there's this potential harm of the transition.  So what do we do about that?  

Well, let's say for simplicity that over the past 4 years you've consumed a diet that's 30% fat deriving all of the fat from soybean oil who knows maybe you concern consumed 40%, and it was a mix of different oils but for a simple calculation if that's the case your vitamin E requirement could could stay at about 20 I use per day for the next 4 years let's say you switch to coconut oil and butter you're getting some vitamin from butter but only enough to protect the polyunsaturated fats in the butter which isn't very much coconut oil has practically no vitamin E at all so in that case the easiest way to get 20 IU of vitamin E from food would be to consume four tablespoons of palm oil per day now that can be great if you like palm oil and if you're willing to eat that much added fat but you may have goals that require you to eat less added fat or you may want some diversity in the taste of your food because palm oil has its own taste.

04:00  So is there a more convenient way to hack around this?  They're absolutely is what I would do is simply as an insurance policy take a low dose vitamin E supplement for the next couple of years the problem is almost all the vitamin E supplements on the market have enormous quantities of vitamin e in them that could you know although the science isn't isn't totally clear on it it could increase your needs for other fat soluble vitamins and you don't really want to mess with that balance the vitamin E supplement that I would recommend for this purpose is Jarrow Formulas Toco-Sorb now the thing that I like about this vitamin E supplement is that it's amount of alpha tocopherol is 19 IU and Alpha tocopherol is the most important form of vitamin E and it's the most powerful antioxidant so you want to meet your basic needs for vitamin E largely as alpha-tocopherol and that's just about the perfect amount.  But it also has these other tocopherols and Toco trainol that reflects the natural blend of vitamin E forms found in palm oil so I think it's great that the blend you get is natural and yet you still know that you're getting about 20 IU of vitamin E as alpha-tocopherol now your vitamin E requirement isn't going to stay elevated forever and in fact even across the four years after you switch from a diet that's mostly vegetable oil to a diet of traditional fats it's only going to be elevated that much at first and it's going to slowly decline down to the level that's found in your diet over 4 years so you don't need to take the supplement forever. 

05:50. Your vitamin E requirements going to depend on a lot of things