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rights reserved. So

2:27

if someone is feeling like they have

2:29

symptoms of some type of mental

2:31

health challenge, they're feeling

2:33

maybe they have ADHD or they

2:35

have depression or depressed thoughts or

2:37

they have anxiety or stress

2:39

or overwhelm. What are

2:42

three things they could do to start

2:44

recognizing how to fix them? Well, I'll

2:46

give you three things and they'll connect

2:48

back to the microbiome. I

2:50

would start with food. The

2:53

food is our most

2:55

powerful lever that we can pull

2:57

in terms of shaping and changing the

2:59

microbiome. And there are simple

3:01

choices that anyone can make. And this

3:03

doesn't have to fall under a dietary

3:05

pattern or a label. It's

3:08

just changing the way you eat. What

3:11

would be for that first one? What

3:13

would be the top five foods that

3:15

everyone should eat daily to optimize their

3:17

gut microbiome? Okay. I can give you

3:19

a top five, but can I start

3:21

with this essential rule? Yes. Which is

3:23

diversity of plants. All right. So eating

3:25

as much variety of different plants in

3:27

our diet, we have to be intentional about

3:29

this if this is what we want.

3:31

because the problem is the food system

3:33

is not going to do that for

3:35

us. You go into the supermarket, they've

3:37

distilled it down to 75 % of the

3:39

calories in our supermarket is three

3:41

foods. What are those

3:43

three foods? Wheat, corn, and soy. Wow. Yes.

3:47

That is 75 % of the calories in the supermarket.

3:49

Now granted, most of those are ultra processed, right?

3:52

So I'm here to advocate for real food. Fruits,

3:54

vegetables, whole grains, seeds, nuts, and legumes,

3:57

that's at least five. We could

3:59

add mushrooms. All right, those are broad categories.

4:01

And we can get more specific if we want

4:03

to. But to me, it's about getting that variety.

4:05

And this is not just an idea

4:07

or a concept. This is actually scientifically

4:10

proven. So in a study called

4:12

the American Gut Project, which,

4:14

by the way, was international, but it

4:16

was run out of UC San Diego, what

4:19

they found is that

4:22

at the end the day, when they did

4:24

their analysis above everything else, there was this

4:26

one rule. The diversity

4:28

of plants in your diet

4:30

was the number one factor

4:32

in predicting who had the

4:34

healthiest gut and the

4:36

number is 30 30

4:38

per week 30 30

4:41

different plants wow per week now

4:43

all fruits vegetables whole rain season

4:45

nuts and legumes include those 30

4:47

they count okay all of them

4:49

right so you want to have

4:51

30 different ingredients

4:53

every week of plants, at least. Wow.

4:55

At least. But you know what? I

4:57

don't even know if I've tried 30

4:59

different plants in my life. Lewis. It's

5:02

like, you and I need to spend more

5:04

time together. Exactly, right? It's like 30. Wow.

5:06

That's incredible. You started to take

5:08

a smoothie. It could be Monday morning. Okay. Take

5:10

a smoothie, bananas, blueberries,

5:15

greens of your choice, whatever ones

5:17

you like. Chia seeds, hemp seeds.

5:19

Chia seeds, hemp seeds. flax seeds. We're

5:22

already up to six. Okay. Right? You

5:25

want to add in some raspberries or some other kinds

5:27

of berries. We can easily get this up to 10.

5:29

Gotcha. Gotcha. You're making pasta

5:31

sauce. Why would you just

5:33

do pasta sauce? Why not throw some plants in there?

5:35

Oh, there you go. Right? Onions,

5:37

garlic, basil,

5:40

oregano. Those count too.

5:42

Spices count. Why is the, you know,

5:44

if someone's like, listen, I just like

5:46

my five to 10 plants a week.

5:48

I eat healthy plants. I eat mostly

5:50

plants. I eat non

5:52

-processed foods. Is

5:54

that good enough? Or is

5:56

it really more about the

5:58

adding more and more of the diversity as

6:01

possible as opposed to just broccoli and

6:03

spinach by itself? The average person in

6:05

the United States, 10 % of their calories

6:07

comes from actual plants. The

6:09

number one plant is the potato. Right.

6:12

We're not talking about optimal nutrition here.

6:15

There's a reason why people in the United

6:17

States are suffering through the health -related issues that they

6:19

currently have. We need to make changes.

6:22

If we simply added more fiber to our

6:24

diet, we would radically transform the health of

6:26

this country. Really? Yes. And

6:28

that person who's not necessarily eating a lot

6:30

of variety, but is eating a lot of

6:32

plants, number one, I give them a standing

6:34

ovation. Their diet's great starting

6:36

point. They're way better off than the average

6:38

American is right now. We

6:40

all, though, should be looking to optimize. We

6:42

all have opportunities to do better. So

6:44

if you take that diet and you

6:47

add more variety to it, they will reap

6:49

the rewards of that. And the reason

6:51

why is because every single one of these

6:53

plants has unique properties that are number

6:55

one, going to affect our microbiome. So

6:58

these microbes, they're kind of like us in

7:00

many ways, Louis. They

7:02

have personalities. Some

7:04

of them are not nice. They

7:07

have clicks. They have certain ones that they tend

7:09

to hang out with and they work together. They

7:12

also have taste buds. They

7:15

have different food preferences. Not

7:17

every microbe, believe it or not, likes

7:19

kale. Right. But

7:22

you can trade it to like kale or you can get

7:24

rid of the ones that don't like kale, I guess. You

7:26

can trade it to like kale, but there's going to be

7:28

a lot of microbes that are going to be hungry if

7:30

the only thing that you eat was kale. Interesting. Right. So

7:32

every single plant is feeding certain families of microbes. Interesting.

7:35

So the more diverse

7:37

and expansive that you have

7:39

with your plant diversity, the

7:41

less hungry you'll be as well is what I'm hearing.

7:43

Oh, a hundred percent. So if I just

7:46

eat broccoli and spinach and kale a few

7:48

times a week versus I

7:50

might never feel like

7:52

I'm full. And that's like I

7:54

still want more, right? So I need some

7:57

different carbs or some snacks or things to feel

7:59

more full. If I'm hearing

8:01

you say, right, if you have more diversity

8:03

of plants more frequently, you're going

8:05

to feel more satiated, you're

8:07

to get the fiber that your body

8:09

needs to be less hungry as well. Yeah.

8:11

So, satiation, like feeling full,

8:13

is an important concept these days,

8:15

right? We have all seen

8:17

the rollout of ozempic and these

8:19

other GLP -1 type agonists. What

8:22

is this GLP -1 that we're

8:24

talking about here? This is

8:26

a hormone. It's a gut hormone. already

8:29

produced by your body, right, and makes

8:31

you feel full. Now, I'm not sitting

8:33

here and going to try to pretend

8:35

that, like, what you eat is gonna

8:37

have the same effect on your body

8:39

that a drug does. That's not what

8:41

I'm trying to do here. But I

8:43

want people to understand that here we

8:45

exist, where 95 % of Americans, 95%, are

8:48

deficient in fiber. This

8:50

is our most prevalent nutritional

8:52

deficiency. And fiber is what

8:54

actually leads to the release of GLP -1.

8:56

And GLP -1 is what exactly?

8:58

GLP -1 is Gukan -like peptide -1,

9:00

which is a gut hormone,

9:02

which is what ozempic is. Ozempic

9:05

is GLP -1. Okay. And

9:07

it has these different effects on our

9:09

body, including helping us to control our

9:11

blood sugar and making us feel full.

9:13

Interesting. Which is the reason why ozempic

9:15

is used for diabetes and for weight loss.

9:18

When someone takes an external

9:20

drug like ozempic, to

9:23

create a chemical, I

9:25

guess, formulation inside of the

9:27

body, the brain, the

9:30

gut, the nervous system, things like

9:32

that, to either turn on

9:34

or turn off certain things. How

9:36

effective is that versus, you

9:38

know, having 30 plants a

9:40

week and just eating the foods that will

9:42

make you feel, that will turn on these hormones

9:44

that you're talking about, that the drug would

9:46

do, and make you feel more satiated

9:49

in a fool by itself? First

9:53

of all, we have to fully

9:55

acknowledge that these drugs are highly effective. Like

9:58

there is no doubt that they work. They're

10:00

getting results. They're getting results. But what are the

10:02

long -term effects of these? We have no clue.

10:04

Right. We have no clue. We don't have the

10:06

data yet to say what the long -term results of

10:08

these are. What we do know

10:10

with complete clarity is that if you stop

10:12

using the drug, by the way, they're very

10:14

expensive. They're very expensive. Thousands

10:16

of dollars per month. Wow. Right? And are

10:18

we ready to commit to doing this

10:20

for the rest of our lives? because

10:23

when you come off of the drug, you

10:25

go right back to where you were. Really?

10:27

Yes, you rebound immediately. So,

10:30

flip side though, I think it's important at

10:32

the same time as we're having this

10:34

conversation about ozempic and these types of weight

10:36

loss drugs, again, I'm not here to

10:38

vilify them, okay? But when we're doing that,

10:40

instead of changing the way that we

10:42

eat. The behaviors. Right. The

10:44

problem that exists with this is like, yes,

10:46

we can measure weight loss. And when people

10:48

lose weight, there are different things that can

10:50

certainly improve and they become more healthy. But

10:52

it's the only thing that matters for human

10:54

health, our weight, that is not

10:56

the case. There is so much more

10:58

to us as humans and our determinants

11:00

of our health beyond just whether or

11:02

not we're obese, skinny, or what our

11:05

body habit is. And

11:07

so we need to look at that

11:09

bigger picture. The bigger picture is

11:11

that when we optimize our diet, We

11:13

have opportunities to improve ourselves metabolically,

11:15

which includes improving our weight, which includes

11:17

improving our blood sugar control, but

11:19

we also have opportunities to prevent other

11:21

diseases far beyond what Ozempic is

11:24

capable of preventing. But it

11:26

also sounds like, you know, as I'm

11:28

hearing you talk about this, it sounds like

11:30

if someone's taking something like Ozempic to

11:32

lose weight, if that's their main goal,

11:34

like I want to lose weight, I want

11:36

to take this drug, it's going to help me

11:38

be less hungry. But if someone's losing weight,

11:40

but they're just still eating processed foods and they're

11:42

not having plants and they're just eating less

11:44

junk, but they're still eating junk, how

11:47

will that affect the brain and

11:49

the gut connection to feeling good

11:51

beyond just losing the weight? So

11:54

the data are clear that

11:56

when we consume an ultra

11:58

-processed diet, which in the

12:00

United States today, 60 % of

12:02

calories are ultra -processed foods, so

12:05

more than half. These are foods, by the

12:07

way, that did not exist 100 years ago. Crazy.

12:09

Right? So what we're describing was not possible

12:11

for our great grandparents. There's no way they could

12:13

evade the diet that we currently eat because

12:15

these foods did not exist. And

12:17

our kids, 70 %

12:19

of calories in our kids come from

12:21

ultra -processed foods. Wow. And there's no

12:24

doubt that they cause a shift

12:26

in the microbiome. It's

12:28

a shift towards what we call dysbiosis.

12:30

So it's the opposite of what we see when

12:32

we eat a diverse diet. Diverse diet means

12:35

to a diverse microbiome and that is a healthy

12:37

microbiome. When we shift

12:39

towards ultra processed foods, we're actually

12:41

contracting the microbiome. We're empowering

12:43

the ones that love sugar. We're

12:45

empowering the ones that create

12:47

inflammation. And they're signaling the

12:49

direction they want to go in.

12:51

They want you to go in.

12:53

Hey, you want, you want more

12:55

of this sugary drink. You want

12:57

more candy. You want more chips.

13:00

They're telling your brain. You need

13:02

this. There are interesting studies to

13:04

suggest that our taste buds and

13:06

our cravings are driven by our

13:08

microbiome. Wow. It's almost like we

13:10

don't have control sometimes. Or maybe

13:12

it's felt in the past like, I want

13:14

this so bad. Yes, I can stop

13:16

myself, but my desires and cravings

13:18

are just like, I'm going to

13:20

go to the store and buy candy right now.

13:22

And is that the microbiome kind of signaling and

13:24

constantly telling us, get this, go buy this, you

13:26

need this? I think that they play a role

13:28

in that whole, yes, I think that they play

13:30

a role in that whole impulse. Um,

13:32

and yes, that certainly exists, but

13:34

also the beautiful and exciting thing is

13:37

our taste buds can change. Right.

13:39

Those impulses can change and you can

13:41

get yourself to a place where

13:43

what you crave is actually something that's

13:45

good for your body and nourishes

13:47

your body. How long would you say

13:49

it takes to change your taste

13:51

buds from not craving sugar and processed

13:53

foods into craving a diverse plant

13:55

based healthy options? I think it

13:57

really, you really start to see the

13:59

benefits of four weeks. Four weeks of doing

14:01

it consistently. Of doing it consistently. Yeah.

14:04

But by the way, I don't recommend that

14:06

people try to flip switch. Now,

14:08

there are some people that works for,

14:10

but like to me, we want what I

14:12

want is sustainable, right? Something

14:14

that you can actually stick with. Not extremes.

14:17

Not extreme. We don't want yo -yo. We

14:19

don't want to be swinging all over

14:21

the place, right? So we want consistency, sustainability,

14:23

and we want it to taste good.

14:25

Yes. So start with the stuff that you

14:27

enjoy. introduce simple

14:29

sustainable choices and build from there, right?

14:31

And as we start to build,

14:33

we start to build momentum and our

14:35

microbiome is given a chance to

14:37

change with us. So I say

14:39

four weeks is what it takes to really

14:42

make this huge change. But really, I would rather

14:44

that you do it over the course of

14:46

six months a year, right? Because then by consistently

14:48

doing this, you are actually going to completely

14:50

reshape your microbiome. So getting

14:52

back to the question about, you

14:54

know, ultra processed foods and brain

14:56

health. Um, what you're

14:58

going to create with

15:00

these ultra processed foods

15:02

and inflammatory microbiome and

15:05

inflammation is an essential

15:07

feature that exists in

15:09

many different cognitive disorders

15:11

and mood disorders, including

15:13

depression, including anxiety. So

15:15

from my perspective, inflammation

15:18

influences anxiety and depression.

15:20

Oh, a hundred percent. How

15:22

much would you say, sorry to

15:24

cut you off there, but how many,

15:26

what's the percentage of the human

15:28

population, would you say, has an inflamed

15:30

gut and brain? Oh,

15:33

gosh. It's

15:36

hard to put an exact number on

15:38

that. But I think what

15:40

we see, if we were to zoom out...

15:42

Even in America, then, maybe? Yeah, in

15:44

America. If we just focus on what's

15:46

happening here in the States, if you zoom out

15:48

for a moment, think of

15:50

all of the digestive

15:52

disorders that exist. So,

15:55

you know. Obesity, digestive disorders. Metabolic

15:57

issues, immune issues, meaning autoimmune

15:59

type issues that are like hugely

16:01

on the rise. Hormonal

16:05

issues, right? And you go down the

16:07

line and you think of these things and I haven't even gotten

16:09

to the brain yet. Heart issues. And basically

16:11

what I'm saying is the gut microbiome

16:13

is a player in all of these

16:15

different conditions. Wow. Wow. So, if

16:17

the gut microbiome is a player in

16:19

these conditions and you have these conditions

16:21

present, you've already proven. You've already proven

16:23

what the state of the microbiome is.

16:26

And then the question is, how is it affecting

16:28

your brain, right? And

16:31

could you have better energy,

16:33

better focus, better ability

16:36

to do tedious, hard

16:38

things during the day? And

16:40

the answer would be yes. And the

16:42

way that that starts is by changing

16:44

your diet. Wow. Yeah. So,

16:46

the number one thing you said is food. We

16:48

covered some of these foods. Yes, and 30 different

16:50

plants. Yeah, 30 different plants. Yeah. One

16:52

of the next Tuesdays, we talked about the

16:54

top three things. So, on

16:57

food real quick before we move

16:59

on, there's a study called the Smiles

17:01

Trial. Okay. Where they

17:03

took a plant predominant, it was

17:05

not vegan, it was a plant

17:07

predominant Mediterranean diet. So, it has

17:09

some fish and shellfish, things like

17:12

that. 100%. And it was as

17:14

effective as medication. for the

17:16

treatment of major depression. Really? Yeah. Just

17:18

putting them on that nutritional food plan.

17:20

Yes. For some reason, I don't like

17:22

the word diet because I feel like

17:24

it's a restriction. Yeah. As opposed to

17:27

an addition of healthy good things, right?

17:29

about, right? It's not about like eating

17:31

less and starving yourself. And I think

17:33

that's what people associate the word diet

17:35

to. It's like starvation, cutting

17:37

out all foods that I enjoy and being

17:39

miserable. That's what people think when they

17:41

think of diet. And so I'd like to

17:44

try, I try to keep correcting myself

17:46

to be like, what's the healthy food plan?

17:48

What's the nutritional abundance plan that we're

17:50

going to step into? Abundance is the right

17:52

word for what we're talking about here.

17:54

30 different plants or more. I'm asking you

17:56

to add more variety, not take away,

17:58

not restrict. So it's

18:00

the opposite of what we've been told

18:02

by traditional fad diets. Yes. So

18:04

all right. Number two. Yes. So we

18:07

want to improve our mood. Okay.

18:09

Exercise. So exercise.

18:13

clearly improves our mood, can

18:15

be used as something to help

18:18

in the treatment of major depression.

18:21

And the question is, how is it doing

18:23

that? And one of the

18:25

answers to that question is actually through the

18:27

way that exercise shapes our microbiome. How

18:29

do they shape our microbiome? It depends on

18:31

what exercise you're doing. So

18:34

what kind of exercise do you like?

18:36

I'm curious. I like to lift

18:38

really heavy. Me too. And I like to run. about

18:40

two to three mile. I ran four

18:43

miles last night, but I usually run

18:45

two and a half to three at

18:47

about a seven mile hour pace. So

18:49

not too intense, not like too

18:51

slow, but kind of like a steady pace. Do

18:54

you switch up your exercise every once in

18:56

a while to see if you can get better

18:58

gains? I

19:00

daily do different sets and different

19:02

kind of like body parts,

19:04

I guess, but I'm constantly following

19:06

a program to either intensify or

19:09

add a reps or add weights. Yeah. Yeah.

19:11

So I'm getting more gains. In

19:13

fact, I just put up 220. I haven't done

19:15

225 in years, but I started like six

19:17

months ago, maybe four months ago, being like, how

19:19

many can I do when I had three?

19:21

Yeah. It's like, okay, let me see what I

19:23

could do over the next few months. And

19:25

a couple of weeks ago, I did 11 and

19:27

a half reps at 225. So I feel

19:29

like I'm back at almost college when I did

19:31

15, when I was training football. Yeah. And

19:33

I feel like I could do more than that

19:35

now that I have more wisdom and knowledge

19:37

and nutritional and training and recovery information. So

19:40

it's amazing to be in your 40s

19:42

and thriving. Yes. And that's, and I'm

19:44

actually lifting my heaviest weight in my 40s

19:46

as well. Yeah. Let's go. Yeah.

19:48

Dude, I'm pumped. Let's go. Get the cameras and

19:50

let's go look right now. Exactly. So

19:52

I like to play pickleball. I want to

19:54

make sure I'm doing like some athletic movements

19:57

also, not just like I'm on a bar,

19:59

I'm jogging on a treadmill, but it's like,

20:01

okay, I need to do some pickleball. I

20:03

like to do ping pong. I like to

20:05

do different activities. I like to dance salsa.

20:07

So I'm also making sure that I'm doing

20:09

lateral movements, not just in the gym. Cause

20:11

I know how important that is for mobility,

20:13

stretching, all this different things. Ice tub, sauna,

20:16

like I'm incorporating as many diverse activities. That's

20:18

possible. Well, this is the point. And I

20:20

don't know that you were intentionally trying to

20:22

set me up there because we haven't talked

20:24

about this before, but actually diversity of exercise

20:26

is actually a relevant idea. Really? Yes. So

20:28

much we could be talking about different types

20:30

of foods have a different effect on our

20:32

microbiome. Different exercises have a different effect on

20:34

our microbiome. They did this study where they

20:37

looked at marathon runners and they identified that

20:39

there was this one bacteria called villainella that

20:41

was disproportionately represented within these marathon runners. So

20:43

the scientists, this was, by the way, done,

20:45

I believe at Harvard in Boston. The

20:47

scientist asked the question, what's

20:50

the deal with this Velenella? Like

20:52

why would the runners have more this

20:54

specific thing? And the answer

20:56

was quite interesting. The Velenella

20:58

was breaking down lactic

21:00

acid. When we

21:02

run endurance exercise, lactic

21:05

acid accumulates in our muscles. That

21:07

creates muscle fatigue. If you want to

21:09

be a better runner and have greater

21:11

endurance, you would break down lactic acid.

21:14

The microbes are helping. That's interesting. They

21:16

have another study done by

21:18

rugby players in Ireland. All

21:20

right. And they looked at

21:22

their microbiome, these rugby players,

21:25

and they discovered that there

21:27

was a shift within their

21:29

microbiome towards actually more anti -inflammatory

21:31

bacteria that interact with fiber

21:33

to produce what are called

21:35

short chain fatty acids, which

21:37

are the most anti -inflammatory

21:40

molecules out there. And these

21:42

short chain fatty acids, which people

21:44

may have heard of them, butyrate,

21:46

acetate, propionate. These short

21:48

chain fatty acids have healing effects right there in

21:50

your gut. They help to

21:52

shape the microbiome. They affect

21:54

the immune system. They affect

21:56

our metabolism. Wow. And they enter the bloodstream and

21:58

they travel all the way to the brain

22:00

and they affect the brain, including the blood brain

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interesting because the plant. playing football growing

24:36

up in high school and college. I always

24:38

felt like I healed very quickly. I

24:40

felt like I would like when I'd get a

24:42

scrape or a cut or I'd get like a bruise,

24:44

like it wouldn't really show. And I

24:47

don't know if that's because I was

24:49

training in certain a way that was explosive

24:51

and power and speed that my microbiome,

24:53

I guess, were helping me recover faster. I

24:55

have no idea. Yeah. Like a rugby

24:57

player. Well, it's interesting because you think about

24:59

all the great athletes, for example, in

25:01

the NFL, and you see these guys do,

25:03

you know, like Adrian Peterson comes to

25:05

mind, where some of the recoveries that he

25:08

had during his career were crazy. And

25:10

they defy, like, the rules of

25:12

recovery. Yes. And it makes

25:14

you wonder if there's that genetics?

25:16

Is that microbiome? Or are there

25:18

other factors in play here? But

25:20

what's interesting is, because you have

25:22

this shift in the microbiome towards

25:24

these anti -inflammatory molecules, Okay, well,

25:26

I just mentioned that depression has

25:29

an inflammatory component to it, right?

25:31

So here we are when we

25:33

discover that exercise is actually good

25:35

for helping our mood. And

25:37

what I'm saying is what's happening under

25:39

the hood, if you lift up the hood

25:41

and take a look, is there's this

25:43

shift in the microbiome. And now you don't

25:45

even have to change your diet. I

25:47

mean, I do want to eat more plants,

25:49

right? right. But exercise alone helps you

25:51

improve your anxiety, your stress, or your depression.

25:54

Yes, and that shift that's happening in

25:56

the microbiome is actually helping you to get

25:58

more from your fiber. So

26:00

you don't change your diet, you eat the

26:02

same fiber, now you get more from it.

26:05

But what if you also changed your

26:07

diet at the same time that you

26:09

were implementing this exercise? You did one

26:11

and two, food and exercise. This is

26:13

why they synergize so well. So

26:15

would you say your gut

26:17

microbiome influenced your mood more than

26:19

anything else? I

26:21

think that the answer is yes. And

26:24

the reason why I say that

26:26

is they have these bizarre studies that

26:28

they've done where they take people

26:30

and they inject into them something called

26:32

lipopolysaccharide. What is that? All right. Lipopolysaccharide

26:34

is produced by bacteria that live inside of

26:36

us like E. Coli. So, we've all heard

26:39

of E. coli, okay? So, this is like...

26:41

They inject a disease inside of us. So,

26:43

they're injecting this thing that you find in

26:45

E. coli. Okay. Into a person's bloodstream. Wow.

26:47

Okay. And then they track them over the

26:49

next couple of hours. We're talking about humans.

26:51

We're not talking about mice right now. And

26:54

they see what happens, and here's what

26:56

they find. Number one, because this bacteria has

26:58

entered into the bloodstream, they get

27:00

increased levels of inflammation in the body.

27:03

Number two, their mood and

27:05

their motivation. to work

27:08

dips. Wow. All

27:10

right. Number three, they

27:12

socially withdraw. All right.

27:14

So what's going on here? Basically, what I've just

27:16

told you is that when they inject this E.

27:19

coli type stuff, which I, by the way, want

27:21

to unpack that in a quick moment, when

27:23

they inject this E. coli based

27:25

stuff called lipopolysaccharide, it

27:27

basically activates inflammation, which affects

27:29

their mood. And

27:32

it also makes them socially withdrawn. And

27:34

they think that what's happening is that

27:36

the body is starting to shut down to

27:38

preserve energy because it needs to fight

27:40

the infection. So that's number one. It's going

27:42

to slow itself down. It's not going

27:44

to have the energy to talk to people

27:46

and be motivated. 100%. And then they

27:48

socially withdraw. Why would they socially withdraw? We're

27:51

social creatures. We come

27:53

from living in tribes of people, right?

27:55

And you want to protect one another.

27:57

If you're sick. you don't want to

27:59

pass that on to someone else. So,

28:02

when you feel sick, there's

28:04

this natural inclination to socially withdraw

28:06

to protect the others. Now,

28:08

is this injection through the study,

28:10

is that causation or is

28:12

it, I guess, correlation? I guess,

28:15

what is it? The difference

28:17

between like, did it cause them

28:19

the microbiome to be depressed

28:21

or is it part

28:23

of the correlation of it, it couldn't

28:25

be something else that is causing

28:27

that. Okay, so we have these studies

28:30

where there's correlation. You

28:32

have a group of people with

28:34

major depression and you study

28:36

their microbiome and you discover that

28:38

their microbiome is damaged. Yes.

28:40

Okay, they have what we call dysbiosis

28:42

or a wiki gut, right? Now,

28:45

what's causing what? That's

28:48

the question. Right? Because there's a

28:50

correlation, but you can't prove that the

28:52

microbiome caused the depression, or similarly,

28:54

you can't prove that the depression caused

28:56

the microbiome change. Yes. Right? So

28:58

then it raises the question, how do

29:00

we then prove this? And there's

29:02

a couple of ways that you prove

29:04

this through interventions. And

29:06

when you take this lipopolysaccharide, basically

29:09

what you're recreating is what happens when

29:11

a person has a damaged gut. Interesting. Because

29:13

when you have a damaged gut, those

29:16

microbes, they live inside the tube of the

29:18

intestine and as we discussed at the very

29:20

beginning of the show, that tube

29:22

is outside of our body. We

29:24

have a single layer of cells called

29:26

the gut epithelium that basically protect

29:28

us because on the other side of

29:30

the epithelial layer is 60 to

29:32

70 percent of our immune cells. Wow.

29:34

Okay. So the immune system is

29:36

there to protect us on the other

29:38

side and the single layer cells,

29:40

it's like the wall of our castle.

29:43

And when our gut breaks down,

29:45

when our microbes are damaged, when

29:48

we don't have enough anti -inflammatory short

29:50

chain fatty acids. You

29:52

start to see this gut barrier

29:54

breakdown. We get what people

29:56

may call leaky gut. And

29:58

what leaks is

30:00

the lipopolysaccharide. This

30:03

lipopolysaccharide that they were injecting in

30:05

the study, basically what they

30:07

were recreating, they were not recreating an infection.

30:10

They were recreating chronic inflammation.

30:12

Interesting. That comes from

30:14

a damaged gut. How

30:20

do we get to the place where we

30:22

start to choose healthy when we have the

30:24

option? As opposed to, man, this is convenient.

30:26

The Starbucks, oh, I'm just gonna get

30:28

all the sugary drinks. I'm gonna get the

30:30

cookies. I'm gonna, you know, when you

30:33

have the money to buy healthy food,

30:35

but you still choose the convenience, the high

30:37

sugar, the high calorie foods that have

30:39

a lack of nutrition, why

30:41

does that take place? Your

30:43

culture's already inundated you with the

30:46

deliciousness, the perceived deliciousness of

30:48

all these ultra -processed foods. In

30:50

the United States, the average American adult

30:52

is according to the BMJ. It's one of

30:54

the most prestigious medical journals, British Medical

30:56

Journal. 60 % of the average Americans died

30:58

as ultra -processed foods. All right.

31:00

Now, the revelation that I'm bringing forth

31:03

in this new project, the East Martyr

31:05

Family Cookbook, is that a new study

31:07

that was published in JAMA, Journal of

31:09

the American Medical Association, found that almost

31:11

70 % of the average child's died as

31:13

ultra -processed foods. All right,

31:15

so you're inundated as a

31:17

child here in the United States.

31:19

If you're average, if you're

31:21

the average child, you're inundated with

31:23

ultra -processed foods that is engineered

31:25

by brilliant food scientists to

31:28

taste a certain way that has

31:30

this excitatory thing that influences

31:32

what's happening with your dopamine, serotonin,

31:34

noradrenaline, adrenaline, all these

31:36

different hormones that make you

31:39

feel exhilarated, that make

31:41

you feel pleasure, right?

31:43

And so it's not just

31:45

a taste thing. It's a addiction

31:47

thing that is taking place

31:49

with our children. All right. And

31:51

so you're inundated with this.

31:53

Why would you even consider eating,

31:55

quote, healthy? It just doesn't

31:57

even sound right. Especially

31:59

I'm tasty and you're young. And so

32:01

you've got all the metabolic benefits

32:03

on your side, right? And so

32:05

- You're gonna have the candy, the ice

32:08

cream, the processed food, the packaged food

32:10

all day long. Absolutely. The fast foods, all

32:12

that stuff. If you're a free reign

32:14

child in America, like we got free reigns

32:16

chicken out here, if you're a free

32:18

reigns child in America, you're going to go

32:20

for ultra processed foods. And let's make

32:22

a distinction to people are curious, what is

32:24

ultra processed foods? So, processing

32:26

of foods has been done

32:28

by humans for thousands upon thousands

32:30

of years, all right? And

32:32

it's just taking a food and

32:34

processing it in a way

32:36

that makes it palatable, that makes

32:38

it easy to store, to

32:40

make it easy to trade, and

32:42

to make it more enjoyable. So

32:45

processing would be something like taking

32:47

olives and using a stone press to

32:49

make olive oil. That's extra virgin

32:52

olive oil today, right? And

32:54

something like tomatoes and making

32:56

a pasta sauce. You can still

32:58

tell where it came from. One

33:01

step and then maybe adding

33:03

some spices and cooking that kind

33:05

of thing ultra process foods

33:07

is when the food is Harvested

33:09

we'll just say a base

33:11

food substrate. So we'll say corn

33:13

for example and The corn

33:15

itself uses kind of a base

33:17

and also as a sweetener

33:19

right after those corn syrup a

33:21

corn syrup and Somehow that

33:23

corn that field of corn that

33:25

you're looking at becomes pop

33:27

cereal. All right, gotta have my

33:29

pops Right? You don't know, you

33:31

no longer, that hunter -gatherer, if they

33:33

were to see that box of

33:35

cereal, they would have no idea where

33:37

it came from. There's no essence

33:39

left. It spins process so much, all

33:41

these different, not only

33:43

breaking that corn down into sugar

33:46

and different substrates, but the

33:48

additives, the flavors, the

33:50

added flavors, added preservatives, food

33:52

dyes, which we have strong

33:54

data on this now. of

33:56

this being one of the

33:59

underlying causative agents in attention

34:01

deficit and hyperactivity disorders. Really?

34:03

Our food dyes. Many

34:05

food dyes have actually been banned in

34:07

other countries that are still largely used here

34:09

in the United States because they're disruptive

34:12

to our nervous system, especially for our kids.

34:15

And so, again, really starting to

34:17

unpack these things, you start to

34:19

realize, like, we're so disconnected from

34:21

our food, it's scary because not

34:23

that long ago, we, we

34:25

evolved really. If we just take

34:27

out the last 100 years, just put

34:29

that to the side. If we

34:31

look at the thousands upon thousands of

34:33

years of humanity before that, our

34:35

food, we were deeply connected to it.

34:38

It was a tribal thing. We

34:40

all had responsibilities in procuring our food.

34:42

And not just that, the

34:44

acquisition of the food, the preparation of

34:46

the food, and the eating of the

34:48

food was a community thing. All

34:50

right. That's something you talk about

34:52

with your new cookbook, which is about

34:54

really eating. healthy foods that

34:57

taste delicious with family. Because we've

34:59

lost the art of connecting with

35:01

family when we eat. Everything is

35:03

fast or convenient or watching with

35:05

the TV on, which I'm guilty

35:07

of half the time, but

35:09

not as a community.

35:12

And you talk about in your book

35:14

about how, you know, when you deal

35:17

with family or friends you care about

35:19

and you're eating meals together that you're

35:21

specifically creating together or having some element

35:23

or role in the creation process, How

35:26

much more powerful is doing that

35:28

consistently over time versus eating isolated

35:30

and eating ultra processed foods by

35:33

yourself? Yeah. The last time I

35:35

saw you, that's what we were

35:37

doing. Yeah. Eating together. It was

35:39

a celebration for you for your

35:41

birthday. Yeah. It was one

35:43

of the most magical days, right? We'll

35:45

always remember that experience. And

35:48

funny enough, this

35:50

was normal. I just came back

35:52

from Maui, for example. This was normal,

35:54

this celebration around food, right? Having

35:57

a luau like this is kind

35:59

of like maybe a commercial aspect of

36:01

it now, but it's deeply rooted

36:03

in sharing a food with your tribe,

36:05

right? And celebrating life, celebrating our

36:07

connection to food and to each other.

36:10

And this is the mission right now. Now we're

36:12

getting to how do we fix this? I

36:14

talked about the larger culture scape that

36:16

we're existing in and cultures like an

36:19

invisible hand that's guiding our behaviors. We

36:21

think we have free will, but our

36:23

culture is really deciding what we're aware

36:25

of and the choices that we have.

36:28

Now, how do we change this

36:30

culture? We start with our own

36:32

family. We start with the controlling

36:34

the controllables. All right, because

36:36

I've been in this field for over

36:38

20 years and thinking about all

36:40

the time I've spent trying to target

36:42

the bigger culture, it's very, very

36:44

difficult. And what I found to

36:47

be the most effective is changing

36:49

the culture from within, starting with yourself,

36:51

your family, that starts to bleed

36:53

out to your community. People start to

36:55

see things different. They see an

36:57

example. I didn't see any examples when

36:59

I lived in Ferguson, Missouri. I

37:01

didn't see what health looked like. And

37:03

so people to see me in my

37:06

family, nor where I come from, it changes

37:08

everything. Now, how does eating together with

37:10

friends and family start to shift this culture?

37:12

Well, according to the data, I'm going to share three

37:14

powerful studies with you. It's creating

37:17

a protection for our health that here

37:19

to four we didn't really understand.

37:21

What does that mean in science? So

37:24

eating together with friends and family

37:26

and we start with study number one.

37:28

This is researchers from Harvard. They

37:31

gathered all this data on family behaviors

37:33

around eating and they found that

37:35

families that consistently eat together have a

37:37

higher consumption of vital nutrients that

37:39

prevent chronic diseases and lower intake of

37:41

ultra process foods. Really? All right.

37:43

So this is Harvard research. is that?

37:46

Why do you think that is? There's

37:49

a couple of reasons why and I

37:51

break this down in the book because that's

37:53

I'm a why guy I want to

37:55

know why right right and so one of

37:57

the things that really jumps out is

37:59

the intention behind eating together as a family

38:01

right there's an intentional Meal planning that's

38:03

automatically gonna take place. It's not gonna be

38:05

across the board all the time But

38:07

if you know I'm having family dinner tonight,

38:09

you're thinking about it. It's a it's

38:12

an unconscious subconscious Thought process. It's like okay.

38:14

We got a plan like what are

38:16

we gonna have right? Whereas today, if we

38:18

don't have this as a construction, door

38:20

dash is on tap, right? Or just picking

38:22

up something. Because we're not thinking of them,

38:24

but we make the food decision last minute.

38:27

And that's okay because we have access to

38:29

that. That's okay. But when that

38:31

becomes normalized, we get more and more

38:33

separate from each other. And also this protective

38:35

mechanism for our health. So that's study

38:38

number one. That's from researchers at Harvard. Now,

38:40

this next one was cited in the Journal

38:42

of Nutrition, Education, and Behavior. And they looked

38:44

at family behavior around food

38:46

and the outcomes for the for

38:48

the children specifically and they found that

38:51

families who eat breakfast with their

38:53

kids parents who eat breakfast with their

38:55

children four times a week had

38:57

dramatically lower intake of ultra -processed foods

38:59

higher intake of vital nutrients at least

39:01

five servings of fruits and vegetables

39:04

at each day most days of the

39:06

week and The list goes on

39:08

and on and all these different benefits

39:10

they were saying, but this is

39:12

the most important part about this study.

39:14

And by the way, they found

39:17

that when the TV was rarely or

39:19

never on for these families, they

39:21

hadn't even further dropped in their consumption

39:23

of ultra process foods to the

39:25

kids specifically, right? Because of that marketing,

39:27

that advertisement. Now, the

39:29

most important part about the study

39:31

is that this was looking at

39:34

minority children who would generally be in

39:36

the context of low income conditions,

39:38

families like mine. we didn't know that

39:40

eating together could help to protect

39:42

our health in some strange way. But

39:45

had we known, even if

39:47

we were eating processed foods, just

39:50

the behavior of eating together, it starts

39:52

to create this protection. I'm gonna share with

39:54

you why this leads to the next

39:56

study. This was collaboration of studies. It was

39:58

actually published in Pediatrics and the Journal

40:00

of the American Medical Association. And I'm gonna

40:02

get all these resources and link them

40:04

up for you guys too. Yeah, and they're

40:06

all in the book detailed. How perfect,

40:09

awesome. In the family cookbook. And so, what

40:11

these researchers uncovered was that, and this

40:13

is the most important takeaway from today. This

40:15

is the one, do this one thing. They

40:18

found that families who eat together, any

40:20

meal, three times a

40:22

week. Okay, so parents eating

40:24

together with their children,

40:26

or parent eating together with

40:28

their children, just three

40:30

times a week, dramatically decreased

40:32

overweight and obesity in

40:34

the children, and decreased eating

40:36

disorders. and

40:39

just overall decreasing the risk of the

40:41

onset of early mortality and chronic diseases

40:43

by eating together with your family three

40:45

times. That's fascinating. All right. This is

40:47

the major takeaway that I want people

40:49

to take on and make that a

40:52

mandate, make it a mission to eat

40:54

with your family, eat with friends three

40:56

times a week, plan it, add it

40:58

to your calendar. Because today we've got

41:00

a lot of stuff going on. And

41:02

a lot of times if you don't

41:04

put on your schedule, it's not real.

41:06

Like literally plan it out. This could

41:08

be whatever flavor it looks like for

41:10

you. This could be, you know, family

41:12

dinner on Wednesday and Thursday and then

41:15

brunch on Sunday, right? Just whatever works

41:17

for you. But there's something really special

41:19

about this process. And we can unpack

41:21

more of this wide, but also the

41:23

psychological aspect. And this was shown in

41:25

data, looking at adults and how eating

41:27

together with their family dramatically decreased their

41:29

stress levels. This was this was coming

41:31

from a a population of workers from

41:33

IBM. And they found that as long

41:35

as the workers were able to get

41:38

home and have dinner with their family,

41:40

it kept work morale high. But as

41:42

soon as their work schedule and the

41:44

demands start to dig into them spending

41:46

time with their family and getting home

41:48

in time for dinner, their

41:50

work morale start to go down, their stress

41:52

levels elevated. Now, why does this matter

41:54

overall? Well, this is another

41:56

big takeaway from today. And this

41:59

research as well is published

42:01

in JAMA. But the

42:03

research This was a meta -analysis

42:05

and the researchers determined that

42:07

upwards of 80 % of all

42:09

physician visits today are for stress

42:11

-related diseases. Up to 80 %

42:13

because of the stress -related component. Because

42:16

stress isn't just something that's

42:18

invisible. Your thoughts create correlating

42:20

chemistry in your body instantaneously. And

42:22

so if you're having these

42:25

habitual stressful thoughts and automatic

42:27

negative thoughts as our friend

42:29

Daniel Amen discusses, When this

42:31

is on automatic for yourself,

42:33

you're just releasing these chemicals,

42:35

a chemical cascade that can

42:37

lean towards toxicity. They can

42:39

be great in the short

42:41

term to help you survive

42:43

short term stress, acute stressors,

42:45

but we were never designed

42:47

to carry constant emotional stress,

42:49

constant mental stress, constant environmental

42:51

stress. So a lot of

42:53

people might hear that I'm like, well, I'm not that stressed.

42:55

You know, my work isn't that stressful. We

42:57

got to talk about this something

42:59

called an allostatic load and your overall

43:01

stress load. So what goes into

43:04

your stress load individually? Well,

43:06

we do have work stress. Yeah, that's

43:08

a common one. We have relationship

43:10

stress. A relationship stress can mess you

43:12

up. Oh man, can mess you

43:14

up. It messed up for about 15

43:16

years in different relationships, man. It

43:18

was like, it'll mess your health up.

43:20

Absolutely. Your mind up. Absolutely. Your

43:22

energy flow, everything. And it's based on

43:24

your perception. It's based on your

43:26

perception. where you think about it. And

43:28

the correlating chemistry that you're going

43:30

to be creating, the most powerful pharmacy

43:32

in the universe is in your

43:34

body. 100%. Because this isn't bio -identical.

43:36

It is identical. You're

43:38

creating chemistry for your receptor sites designed

43:40

in you for you. There's nothing

43:42

else more powerful than that. And

43:45

so we've got, of course, there's

43:47

some great breakup songs out there. All

43:49

right, some great love songs that

43:51

come from that. There is that. So

43:53

we've got... got work stress, we've

43:55

got relationship stress, we've got mental stress,

43:57

emotional stress, we've got

43:59

exercise stress. Exercise

44:01

stress is what's known as a hermetic stress,

44:03

or it's in good stress, if you're able

44:05

to heal from it and recover. Because

44:07

exercise isn't making the magic happen, it's

44:09

tearing you down. The magic

44:11

comes when you're able to recover, rebuild,

44:14

come back better. But add that

44:16

on to an already stressed person, spiritual

44:18

stress. What if

44:20

you feel disconnected? What

44:22

if you feel like you're lacking purpose

44:24

and significance? All

44:26

these things, it starts to add into that overall

44:28

stress load. And now here's another huge one, environmental

44:31

stress. The environment

44:33

that we are living in today is very,

44:35

very different from what our ancestors evolved in.

44:38

There are tens of

44:40

thousands of synthetic

44:43

newly invented chemicals. And

44:45

we're talking about millions of tons released

44:47

into our environment. And so the very

44:49

air that we're breathing is different. and

44:51

to take this into one of the

44:53

cultural contagions that we need to protect

44:55

our family from within our own household.

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47:45

right, so our names Dr. Kate Shanahan.

47:47

She has background as a family physician, but

47:49

also she was a nutritionist for the

47:51

Lakers during Kobe's time later in his career,

47:53

helping to extend his career. Every time

47:55

he would go to a different hotel and

47:57

travel, he's bringing bone broth or finding

48:00

a place when they would make it, like

48:02

that was one of his things. Bullroth.

48:04

That she introduced, yeah. And also, Dwight

48:06

Howard was there too, and she was like,

48:08

he had the worst diet. He was eating all

48:10

this candy and whatnot. Some of these guys,

48:12

you hear about this NBA NFL guys, it's like

48:14

just candy half the day. Yeah. And they're

48:16

just genetic freaks though. Yeah. Well, we'll see what

48:18

happens. Yeah. But the injuries start to calm,

48:20

you start to feel tired. But Kobe wasn't like

48:22

that. Kobe was always looking for the edge.

48:24

She was. Right? And so, anyways,

48:26

so she's got this huge

48:28

database of research on dietary oils.

48:31

And one of the research papers I should

48:33

share with me, and this blew my mind,

48:35

I had to sit with it. I had

48:37

to really sit and think about it. We're

48:41

taking muscle biopsies of human fat

48:43

cells back in the earlier part,

48:45

the 1900s, and to see what

48:47

makes up a human fat cell,

48:49

what's in there. And

48:51

in the biopsy, they found that the

48:53

fat cell itself was made of about

48:55

2 % Pufas. Pufas are

48:57

polyunsaturated fatty acids. And

49:00

they're naturally occurring in different plant

49:02

foods like nuts and seeds, for

49:04

example. And so that's all good.

49:07

Now, they recently took biopsies of

49:09

fat cells of modern humans,

49:11

and they found that the average

49:13

fat cell was made up

49:15

of about 25 % pooflets, polyunsaturated

49:17

fatty acids. Now,

49:19

why does this matter? Polyunsaturated

49:22

fatty acids are, by

49:24

their very nature, very unstable.

49:27

By their very nature, very

49:29

pro -inflammatory and they are

49:31

a byproduct, often times

49:33

unfortunately, are coming along with

49:36

things that stir about

49:38

something called these reactive oxygen

49:40

species or accelerated oxidation

49:42

of your cells or accelerated

49:44

aging to put it

49:46

bluntly, all right? Now, what

49:48

does this mean for

49:50

us? About the span of about 100

49:52

years, 2 % polyunsaturated

49:54

fatty acids make up fat

49:56

cells to now 25%. What

49:59

does this mean for us? The

50:01

very ingredients that make up

50:03

human beings has changed dramatically.

50:05

Huh, the recipe for making

50:07

a human is dramatically different, all

50:10

right? And wondering why we're having

50:12

such poor health outcomes. Could this

50:14

be one of the causes of

50:16

agents when we're talking about our

50:18

switchover in the oils that we're

50:20

consuming? Where are we getting all

50:22

these polysaturated fatty acids? Ultra processed

50:24

foods that are riddled with vegetable

50:26

oils, canola oils, and

50:28

all these unstable oils. And

50:31

by the way, I encourage people, we'll put in

50:33

the show notes as well, to

50:35

go to YouTube and look up

50:37

how canola oil is made. All

50:39

right, and just watch. Watch. Wow.

50:41

All right, it is going to shock

50:44

you. If you look at olive

50:46

oil, right, or extra virgin olive oil,

50:48

that means it's cold pressed, and

50:50

you're pressing olives and you get the

50:53

oil, that's it. You're just pushing it

50:55

down and then oil comes out. When

50:57

you see how canola oil is made,

50:59

to be able to extract from the

51:01

canola plant, that amount of oil, it

51:03

is, it is scary. And really, so

51:05

it's all this chemical processing, all these

51:07

solvents and deodorizers. And

51:10

by the way, because it stinks,

51:12

you know, they're trying to nullify, neutralize

51:14

the smell. And a

51:16

lot of even inflammatory, like I'm

51:18

talking about literally being able

51:20

to catch on fire type of

51:23

chemicals use in this process. and

51:25

to get something that looks uniform

51:28

and clean, and then they

51:30

put it in a plastic bottle, it's

51:32

still on store shelves, and plastics don't

51:34

just biodegrade, they photodegrade. So light is

51:36

breaking it down over time, by the

51:38

way, and there's been a lot of

51:40

science, I've talked about this on past

51:42

shows, about this and all that. What

51:44

are the, what are the, we'll just

51:47

say the three oils we should try

51:49

to eliminate from our diet, and then

51:51

three healthier oils that may even have

51:53

some benefits. Yeah, let's stay right here

51:55

with extra virgin olive oil. So

51:57

one of the studies that I

51:59

shared in the new book in the

52:01

East Mortar Family Cookbook looks at

52:03

olive oil and researchers at Auburn determine

52:05

that olive oil can actually help

52:08

to reduce inflammation in the brain and

52:10

help to heal the blood -brain barrier.

52:12

Incredibly, like

52:14

that's astronomically powerful.

52:16

Like why is this oil, why does it have

52:19

such a resonance with the human brain and

52:21

nervous system? That's amazing. And

52:23

This is more of mono and saturated fatty

52:25

acids, by the way. And also, if

52:27

it's treated right, it's going to be bottled

52:29

in dark glass because it's sensitive to

52:31

light and heat. And so even

52:33

using it, by the way, we want

52:35

to make sure that we're not using it

52:37

on too high of heat and also

52:40

traditionally maybe finishing your dishes with it, right?

52:42

So your plates, your food or using

52:44

it for salad dresses, pour on some olive

52:46

oil, right? Our mutual friend, Dr. Steven

52:48

Gundry. He's an He's obsessed with olive oil.

52:50

He's like drinking every day. Look at

52:52

his results. My guy is, you know, he's

52:55

in his senior years, big time, and

52:57

he's just so on point, like his cognition,

52:59

his health, his energy. Last time

53:01

I talked to him, he was like on a ski

53:03

trip somewhere. It's amazing to see. It takes like a

53:05

shot a day of olive oil, right? Yeah. It's just

53:07

like a crazy old man. Or he's

53:09

like, oh no, he actually is looking

53:11

at the data. And so that would

53:13

be one in the healthy category. Another

53:17

one. Now

53:19

this one, there's a little bit

53:21

of, by the way,

53:23

none of these are 100 %

53:25

across the board for everybody. All

53:28

right, we've got to keep that in mind. The

53:31

future of nutrition

53:33

and health is personalization.

53:36

For some people, olive oil is not your

53:38

thing. You might have background genetics

53:40

that don't metabolize this particular oil

53:42

a certain way or small amounts, or

53:44

whatever the case might be. So

53:46

you got to keep that in mind.

53:48

So we've got nutrigenomics and nutrigenetics

53:50

are going to be some of the

53:52

leading fields of science looking at

53:54

how what you eat influences your genetic

53:56

expression. And also your, your set

53:58

of genes, how it's catering towards certain

54:00

things being better for you versus

54:02

other things, right? Versus your friend versus

54:04

your wife versus your brother. All

54:07

right. Everybody has our unique cascade of

54:09

genes. And on top of that,

54:11

microbial genes. All right. So all the

54:13

genes that make up your microbiome,

54:15

all the bacteria that make up your

54:17

microbiome, they have their own genes. If

54:19

we go gene for gene in the

54:21

human body, 99 % of your genes are

54:23

bacteria. It's the little critters,

54:26

their genes. And so now

54:28

where we're at today with science, we're

54:30

looking at how our bacteria's genes are

54:32

affecting our human gene expression. So we

54:34

can go down the rabbit hole. But

54:36

just circle this back to another oil

54:38

for us to look at would be

54:40

avocado oil. Avocado oil is hot out

54:42

here in the streets. We like it.

54:45

You'd want that to come in a

54:47

dark bottle. It's higher in monosaturated fats. And

54:50

it's coming from a real

54:52

food, all right? An avocado.

54:55

It's a lot more close

54:57

touch than trying to process

54:59

corn and make it into

55:01

an oil, all right? So, and

55:03

that leads over to, and those are just a couple. What

55:06

about For the audience watching and

55:08

listening, I had my first taste of

55:11

guacamole. That's her place. Yeah. Remember that?

55:13

Yeah. Actually, this sounds bad, but as

55:15

a 40 -year -old man, I had my

55:17

first avocado, like hard

55:19

avocado. Congratulations. a

55:22

big boy. I stole the palate of like a seven -year

55:24

-old child. But every time you've

55:26

been with us, we've introduced something. I know. And

55:28

I was like, ah, I'm scared, but did I do

55:30

it? I'm like, I stole that bad. There's also

55:32

salt out there. There's great food experiences, you know, because

55:34

you tore that guacamole up, let's be honest. did.

55:36

It was And also, like the cookies that my wife

55:38

made back in St. Louis, for example, like very

55:40

again. using high quality ingredients, but still like every now

55:42

and then you want to cook it. Give me

55:44

some of those. I think we had a casserole too

55:46

here, man. That casserole is amazing.

55:48

Yeah, when you come by, we've got some

55:50

great stuff. I'm in. Okay, so we got

55:52

olive oil, avocado oil, all in dark bottles.

55:55

What would be one more, you think? Is

55:57

there one more or? Of course, man, there's

55:59

so many. There's so many popping in mind.

56:01

There's good oils. Yeah, but there's a caveat

56:03

here. So there are these,

56:05

this category of seed oils, which

56:07

that end of itself, unfortunately, is going

56:09

to invoke some controversy. And what

56:11

I want to implore everybody who is

56:13

really about that life and nutrition,

56:15

let's come together, let's have healthier conversations

56:18

and not become so black or

56:20

white or dogmatic about a certain thing.

56:22

So seed oils in general, the majority

56:24

of these seed oils out here on

56:27

the streets that are riddling, riddled in

56:29

processed foods, I'm not talking

56:31

about that. I'm talking about hemp

56:33

oil, flax seed oil, chia

56:35

oil, that's cold processed. that's

56:37

stored in shelf -stable ways. It's

56:39

generally going to be in

56:42

a refrigerated section. You can

56:44

find some really valid benefits here

56:46

that's backed up with peer -reviewed

56:48

data. So there's a plant

56:50

form of omega -3s that can be

56:52

utilized as an energy source by the

56:54

body pretty efficiently and also can

56:56

get converted into some of the omega

56:58

-3s DHA and EPA to help to

57:01

fuel your brain and nervous system. Now

57:03

your conversion process is going to depend

57:05

on you. It's going to depend on your

57:07

genes, your microbiome, your overall metabolic health. But

57:10

so I don't want to throw the baby out

57:12

with the bath water. But first of all, who

57:14

is it and how did you come from? All right,

57:17

who's throwing babies out? But

57:19

with seed oils, just being all

57:21

that, right? Certain seeds, but the important

57:23

thing is they cannot be exposed

57:25

to very much heat at all. Are

57:27

they going to become oxidized and

57:29

rancid? So those are the ones I

57:31

would say. And as far as the ones to avoid, absolutely

57:34

avoid. vegetable

57:37

oil, quote, vegetable oil. It's not made

57:39

from vegetables, by the way. All

57:41

right, it's the framing because it sounds healthy. You

57:44

throw, this is called health washing. Throwing

57:46

the label on a thing and making it

57:48

sound like it's healthy. And marketers are using

57:50

this like crazy now, right? So you can

57:52

get a box of Cheerios. It's like it's

57:54

heart healthy, right? Honey Nut

57:56

Cheerios. Low cholesterol. They

57:59

had to actually had to change Really?

58:01

Yeah. Cause they finally face some backlash.

58:04

And, but also they'll now to say

58:06

gluten -free, right? Gluten -free. Oh,

58:08

you're a gluten -free diet or like

58:10

they're just fat -free, right? They're still

58:12

throwing these catchphrases onto things with

58:14

an ultra -processed bowl of crap. But

58:16

by the way, Vesha Boyle, I put

58:19

this study in the book as

58:21

well. This was published in the journal

58:23

Inhalation Toxicology. So it's a top

58:25

journal looking at how inhaling different things,

58:27

fumes and things like that creates

58:29

toxicity in the human body and other

58:31

animals as well. What the researchers

58:34

found was that just smelling vegetable oil

58:36

during cooking can damage your DNA.

58:38

Holy cow. But the biggest focus needs

58:40

to be on the quality of

58:42

that food that you're eating, that you're

58:44

building your tissues out of real

58:46

sustainable materials, and that things

58:48

that your cells can recognize,

58:51

that your cells, your genes

58:53

have evolved having some exposure

58:55

to this, versus... Hot

58:58

fries. Right. Right. Which

59:00

is very different from the metabolic

59:02

impact that that's going to have

59:04

versus, again, you could do

59:06

things in a certain phase. Like you were

59:08

guzzling Dr. Pepper like you can pay for

59:10

it and you can get by. But at

59:12

some point, there's a cost with everything. Absolutely,

59:14

man. There's a cost with everything in our

59:16

universe. There's causality. And so being

59:18

able to be empowered and start to see

59:20

through a different lens, like is this real

59:22

food or not? Based

59:27

on what I'm hearing you talk about, it

59:29

almost sounds like if we stop thinking about

59:32

mental health, not stop thinking about it, but

59:34

focus more on get health, it

59:36

sounds like it connects to the

59:38

brain and the mind and it'll

59:40

create more alignment in ease versus

59:42

disease. It's a new

59:44

frontier. It opens up

59:46

the avenue for more solutions. And

59:49

by the way, because the gut also

59:51

connects to other parts of our body as

59:53

well, You know, again, remember I told

59:55

you, like, I'm all about the common denominator.

59:57

Pull that bow back and send a

1:00:00

single arrow through as many things, many promises

1:00:02

you can. Imagine if we could actually

1:00:04

tackle mental health, mental wellness, and

1:00:06

physical wellness all at the same time. And,

1:00:09

you know, gut bacteria clearly plays a

1:00:11

role. It's not, you know, it's not

1:00:13

the only thing. But, you know, it

1:00:15

is the undiscovered country. Who is the

1:00:17

doctor? Dr. Emeryn Mayer, I think it

1:00:19

is. I don't know if he's got

1:00:21

a book called Gut Brain Connection. I

1:00:23

think somebody at that is talking about

1:00:25

these things as well. And

1:00:27

it seems like a lot of the things that

1:00:29

are stemming from the brain disease or challenges

1:00:31

is in the gut. And it's

1:00:33

also linked to longevity, it sounds

1:00:35

like as well. Exactly. Well, this is

1:00:37

what we're beginning to really... I

1:00:40

would say unravel and take,

1:00:42

you know, go into the layers

1:00:44

of the onion to say,

1:00:46

all right, if gut health is

1:00:48

important for you in your,

1:00:50

you know, normal active adult life,

1:00:52

which we now know it

1:00:54

is, what role could it play

1:00:56

towards actually fostering, supporting, maybe

1:00:58

even triggering those signals for longevity?

1:01:00

I mean, maybe, listen, I

1:01:02

mean, so I always talk about

1:01:04

our body like this. We're

1:01:07

all different. you know, we've got different

1:01:09

genetics, we've got different, you know, like

1:01:11

in people, of course, most people say

1:01:13

they've got different metabolisms, but it turns

1:01:15

out that when we are born, it's

1:01:17

like taking a laptop out of the

1:01:19

box. Our operating system is

1:01:21

all set. When you

1:01:23

and I are born, my operating system

1:01:25

and your operating system pretty much

1:01:27

the same. Our OS was

1:01:29

exactly the same. Exactly. All right. And

1:01:31

so why is it that our,

1:01:34

I mean, maybe your metabolism, my metabolism

1:01:36

are closer than more different, but

1:01:38

You know because we take care of

1:01:40

ourselves, but why is it that

1:01:42

people develop such diversion so different? Metabolisms

1:01:45

for example or maybe longevity patterns

1:01:48

and it turns out you know just

1:01:50

like your laptop You know if

1:01:52

you take care of your laptop you

1:01:54

turn it off at night you

1:01:56

clear the software Yeah, you update the

1:01:58

software, you make sure that you

1:02:00

pad it when you're traveling. It clean

1:02:03

it, yeah. Clean it, all that

1:02:05

kind of stuff. And let's say, I'm

1:02:07

not so careful. I drop

1:02:09

it, it stays in case it's really hot in

1:02:11

the car. I spill coffee on

1:02:13

it or whatever. You know, what do you think

1:02:15

is going to happen to our operating system?

1:02:17

Or I download all kinds of stuff. Let's go

1:02:19

break. Well, what's going to happen is that

1:02:21

your computer operating system of mine are going to

1:02:23

diverge. You're going to go this way. I'm

1:02:25

going to go that way. And actually, definitely for

1:02:27

our metabolism, but probably for our longevity as

1:02:29

well, that's actually what happens. We

1:02:32

start to diverge our patterns. We're

1:02:34

all born the same way. And the

1:02:36

reason I'm bringing this up, because

1:02:38

I think for anybody who's listening to

1:02:40

this or watching this, people tend

1:02:42

to think I'm the fate of my

1:02:44

genetics. There's nothing I can do

1:02:46

about it. So screw it. I'm just going to

1:02:48

do whatever I want to do. Do whatever, drink

1:02:50

whatever. What I

1:02:52

want to really emphasize is

1:02:54

that we are all hardwired

1:02:57

to actually heal. We

1:02:59

can get back to that healing, we

1:03:01

can heal to get back to

1:03:03

our original state, which is designed like

1:03:05

the laptop to function its entire

1:03:07

life of the device with an intact

1:03:09

operating system. What do you

1:03:12

do with your computer? Hopefully

1:03:14

you don't have to reinstall the operating

1:03:16

system. Take good care of it. But if

1:03:18

you don't take good care of it, clean the case, do

1:03:21

a virus scan, you know, like clean it

1:03:23

up. Yeah. Take good care of it. And that's

1:03:25

kind of how I think people should think

1:03:28

about longevity is that it's not like just set

1:03:30

a number. Okay. This is not

1:03:32

like booking a seat in the movie theater

1:03:34

online. I'm going to get that number.

1:03:36

And that's what I want. Okay. Good

1:03:38

luck. You know, I think

1:03:40

that, you know, it's a journey. We

1:03:43

need to focus on today. and

1:03:45

keep focusing on as far as we

1:03:47

can actually see and keep doing

1:03:49

that. You know, it's like longevity, you

1:03:52

know, there's a quote from E .L.

1:03:54

Doctorow who was a novelist who once said

1:03:56

like, writing is like driving at night. You

1:03:59

can't see beyond your headlights, but

1:04:01

you can make the whole trip

1:04:03

that way. And that's kind of

1:04:05

how I think about longevity, living

1:04:08

as long as you can go. I mean,

1:04:10

you know, but you want to actually make

1:04:12

sure that you're enjoying yourself and you're fully

1:04:14

aware of what you're doing along the same.

1:04:16

Yeah, 100%. And seeing what's in front of

1:04:18

you, not just only focusing on how do

1:04:20

I make it to 100 or 110, just

1:04:22

enjoying the moment. The rise is important, but

1:04:24

honestly, like, so is what's directly in front

1:04:26

of you. Sure. If someone

1:04:28

watching or listening has

1:04:31

maybe neglected their health for

1:04:33

many years and They're

1:04:35

now living in excess weight,

1:04:37

or maybe even obesity, and

1:04:39

they've been on a pattern

1:04:41

in a routine of eating

1:04:43

poorly, drinking a lot of

1:04:45

excess alcohol, whatever it might be, and just

1:04:47

not taking care of their health. And

1:04:50

you were to prescribe

1:04:52

just a 90 -day game

1:04:54

plan to reset their metabolism

1:04:56

and try to get

1:04:59

the right things going again.

1:05:02

What would you prescribe

1:05:04

that individual? And

1:05:06

how much do you think

1:05:08

they could actually recover and start

1:05:10

to heal from years of

1:05:13

not taking care of their health?

1:05:15

First of all, I think

1:05:17

that we're able to recover a

1:05:19

lot of our health and

1:05:21

heal ourselves by making small moves.

1:05:24

And this is really important. Not

1:05:26

extreme moves. Big moves are, some

1:05:29

people can do them. Most people

1:05:31

can't maintain big moves. All

1:05:33

right, small moves almost anybody can actually

1:05:35

do and of course, you know people

1:05:37

are very complicated and you know that

1:05:39

the scenario you described as somebody who's

1:05:41

like You know been super unhealthy in

1:05:43

the whole lives and you know not

1:05:45

done the right things and they're overweight

1:05:47

and they're alcohol I mean, I think

1:05:49

you were stacking, you know, I mean,

1:05:51

maybe it's not that extreme, but maybe

1:05:53

it's you know You know, like how

1:05:55

about this? Like the typical person who

1:05:57

hasn't taken care of themselves for their

1:05:59

life. Maybe not too extreme. What can

1:06:01

they actually do? You know, and maybe

1:06:03

it's not 90 days. I would say,

1:06:05

you know, like, hey, you know, I

1:06:07

think you should take a look at

1:06:09

things that you can actually do in

1:06:11

a month or two. Give yourself a

1:06:13

little runway. All right. Take it easy

1:06:15

on yourself because stress and, you know,

1:06:17

putting too much pressure on yourself doesn't

1:06:19

actually help. But some of the principles,

1:06:21

I will tell you, that is supported

1:06:23

by evidence. Scientific evidence and clinical evidence

1:06:25

is, number one, I

1:06:28

would say, switch to eating

1:06:30

more of a plant -based diet

1:06:32

with whole foods, all right? So

1:06:34

I just said a mouthful

1:06:36

there because what I'm saying is

1:06:39

that eat more foods

1:06:41

that you are buying whole and fresh

1:06:43

and cook them yourself. Not processed. Not

1:06:45

processed. Okay. So you

1:06:47

can cut down on your ultra -processed

1:06:49

foods and focus more on your

1:06:51

whole fresh foods. Immediately, you're going

1:06:53

to be flooding your body with

1:06:55

more of Mother Nature's pharmacy. That's

1:06:58

pharmacy with a F, not a pH.

1:07:00

Yes. All right. And that's going to start

1:07:02

healing and prompting your gut to start

1:07:04

doing it as well. But you're going to

1:07:06

start getting a lot of stuff that

1:07:08

It's not prescription. Before you go to the

1:07:10

next point, can you make a distinction?

1:07:12

If you can explain to people, because I

1:07:14

don't think people truly understand, when

1:07:16

you eat one processed

1:07:19

meal, what is

1:07:21

happening with a processed food, whether

1:07:23

it's ultra processed or just

1:07:25

processed and not its complete whole

1:07:27

food that you cook? What

1:07:29

happens when it enters the mouth of

1:07:31

ultra processed food or something that's processed?

1:07:34

and goes through the gut

1:07:36

and out. What is happening to

1:07:38

your body with that versus

1:07:40

just single ingredient whole foods

1:07:42

cooked and in the system?

1:07:44

First of all, I think

1:07:46

that this idea that the word,

1:07:48

I mean, we're now beginning

1:07:50

to have this conversation about

1:07:52

ultra process foods as a

1:07:54

society, right? And

1:07:57

it's... it's damn well time that

1:07:59

we actually did. All right, because we

1:08:01

do know that ultra -processed foods aren't good

1:08:03

for you. But the word process

1:08:05

in ultra -process often gets confused. So let's

1:08:07

start there. Okay. So

1:08:10

raw foods are, I mean, whole

1:08:12

food ingredients are like going to

1:08:14

the grocery store and just eating

1:08:16

the food without doing anything to

1:08:18

it. Banana, apple, spinach,

1:08:22

carrot. Right. Like the salad bar.

1:08:24

The salad bar is a great

1:08:26

example of really just like whole

1:08:28

individual ingredients that you put into

1:08:30

a bowl and just eat them

1:08:32

one by one. Most foods

1:08:34

that we cook, by cooking them, we're processing.

1:08:36

Okay. I don't know if you've ever

1:08:38

seen, so anything that we do

1:08:40

to manipulate food is processing. So if

1:08:42

you've ever made pasta by yourself, you

1:08:45

take a big pile of of

1:08:47

flour and you crack some eggs in

1:08:49

it and you just take your fingertips

1:08:51

and work it and you then roll

1:08:53

it up and roll it out and

1:08:55

cut it up and okay so that's

1:08:57

processing so that's different than all your

1:08:59

pros going to ultra processing which is

1:09:02

having a factory extrude the ingredients

1:09:04

shape them into animal crackers or whatever

1:09:06

then adding flavor, coloring, adding

1:09:08

coloring, adding stabilizers, adding

1:09:10

elosifiers and then throwing in

1:09:12

all these like chemical ingredients

1:09:14

that you can't pronounce or

1:09:16

you have no idea what

1:09:18

they do in there. That's

1:09:20

ultra processed. Okay, so the

1:09:22

difference between something minimally processed

1:09:24

first ultra processed, what happens

1:09:27

to the gut, the

1:09:29

bacteria in your gut and the

1:09:31

body and immune system with Having those

1:09:33

different options. Yeah, and I'll tell

1:09:35

you what we know as a

1:09:37

release longevity. So first of all I

1:09:39

Try to break it down really

1:09:41

simply Our body is like your

1:09:44

car when you put our food

1:09:46

is our fuel When you go to

1:09:48

the filling station you get a

1:09:50

choice you're gonna actually put in

1:09:52

like you got four different kinds of

1:09:54

fuel you could put in all

1:09:56

right if you Put in good

1:09:58

quality fuel it the car is gonna

1:10:00

drive better over the long haul.

1:10:03

It's gonna drive better Every now

1:10:05

and you put in some creamy cheap

1:10:07

fuel. It's all right You're not

1:10:09

going to notice but if you

1:10:11

do that day in and day out

1:10:13

you're going to notice it for

1:10:15

sure All right, so you put

1:10:17

something good into your body your body

1:10:19

is going to respond really well

1:10:21

You put something bad in your

1:10:24

body your body is also going

1:10:26

to respond accordingly sure in a negative

1:10:28

way So simply his simplest terms

1:10:30

that's actually what the difference is

1:10:32

between Ultra process which isn't really good

1:10:34

for you and your body is

1:10:36

going to revolt It's and it's

1:10:38

gonna trash your body from the inside

1:10:40

out in ways some ways we

1:10:42

know in other ways. We don't

1:10:45

even know yet By the way the

1:10:47

whole conversation about ultra plastics for

1:10:49

micro plastics. All right. Hey, you

1:10:51

know what if you've ever see like

1:10:53

the amount of machinery and Plastic

1:10:55

that has to you know, the

1:10:57

other machines that the process food has

1:10:59

to go through who knows how

1:11:01

much microplastics are actually found in

1:11:04

ultra processed foods. It's like leaching

1:11:06

through, yeah. That remains to be seen,

1:11:08

you know? And so what I

1:11:10

say is that the least amount

1:11:12

of processing you can have for your

1:11:14

food, the more you can be

1:11:16

assured that it's going to be

1:11:18

a quality food that you're actually going

1:11:20

to put into your body and

1:11:22

your body will react well. So

1:11:25

what's going on when you feed your

1:11:27

food minimally processed? Whole foods your

1:11:29

body is going to extract immediately

1:11:31

as many of the polyphenols as a

1:11:33

can out of it goes in

1:11:35

your stomach It's absorbing to your

1:11:37

bloodstream those polyphenols go to town

1:11:39

the effect of a polyphenol of eating

1:11:41

polyphenols and there's a lot of

1:11:44

polyphenols in foods strawberries blueberries and

1:11:46

orange and apple Broccoli all right when

1:11:48

those all those polyphenols Basically get

1:11:50

into your bloodstream and think about

1:11:52

it um like uh starting the symphony

1:11:54

of effects you know you ever

1:11:56

go to like listen to a

1:11:58

symphony orchestra it's not just usually one

1:12:00

instrument that goes off the whole

1:12:03

the whole orchestra goes off and

1:12:05

that's what happens when we eat polyphoes

1:12:07

with polyphenols the dietary fiber tumbles

1:12:09

down we might absorb some of

1:12:11

it some of we don't absorb goes

1:12:13

tumbles down all the way to

1:12:15

your lower gut What does it

1:12:17

do? It feeds our gut microbiome. We've

1:12:20

got 39 trillion hungry little baby

1:12:22

birds in the nest waiting to

1:12:24

be fed, okay? And

1:12:26

the dietary fiber we eat actually

1:12:28

feeds them. How important is this?

1:12:30

And we know it's really important,

1:12:32

not only because dietary fiber seems

1:12:35

to be eating dietary fiber lowers

1:12:37

the risk of diseases like dementia, diabetes,

1:12:40

cancer, improves outcomes for cancer, but

1:12:42

for cancer, For example, there's

1:12:45

a study from the M .D.

1:12:47

Anderson Cancer Center that looked at

1:12:49

people with melanoma, okay,

1:12:51

deadly form of skin cancer, getting immunotherapy.

1:12:53

So they're getting the state of

1:12:55

the art treatment, requires their own immune

1:12:57

system to go to town. That's

1:13:00

the 70 % in your gut, requires

1:13:02

a gut bacteria. Gut bacteria need to

1:13:04

eat, okay, gotta feed them. Turns

1:13:07

out for every five

1:13:09

to six grams of dietary

1:13:11

fiber, it decreased mortality

1:13:13

by 30%. Mortality, death. Okay,

1:13:16

death. Decrease it. Decrease it by five

1:13:18

to six grams of dietary fiber per

1:13:20

day. Now, what does that

1:13:22

look like? Dietary fiber, five to six

1:13:24

grams. You get a medium -sized pair,

1:13:26

has five to six grams of dietary

1:13:29

fiber. Not a big ask. Okay.

1:13:31

You can do one of those a

1:13:33

day. One of those today or

1:13:35

the equivalent to get the dietary fiber.

1:13:37

course. All right. So, and again,

1:13:39

now you get all the polyphenols and

1:13:41

so like powerful effects. How quickly

1:13:43

does it actually, does dietary fiber and

1:13:45

these polyphenols, how quickly can they

1:13:47

change the fate of your gut bacteria

1:13:49

within 24 hours? Come on. You

1:13:51

can start getting changes. So, and I

1:13:53

wrote about this in my book,

1:13:55

It Could Be Disease. You

1:13:57

have kiwis, okay, and you

1:13:59

measure the gut microbiome. And

1:14:02

you can, within 24 hours,

1:14:04

after eating one kiwi, you can

1:14:06

start to grow more healthy

1:14:08

gut bacteria in the first day.

1:14:11

All right? By four days, you start growing other

1:14:13

bacteria that are healthy as well. So, you

1:14:15

know, like you're asking me, what about the, what

1:14:17

about the dude who actually hasn't been taking

1:14:19

care of himself? Look, this is

1:14:22

what I'm telling you. Go eat some

1:14:24

whole fresh foods. that you prepare yourself, cut

1:14:26

down some of that ultra process stuff.

1:14:28

I'll talk about what the ultra process stuff

1:14:31

does in a second. And you'll start

1:14:33

to get these changes. You're hardwired to do

1:14:35

this. Your body wants to do it.

1:14:37

Let it do its job. And

1:14:39

you'll start to feel the effects or maybe, or

1:14:41

at least your body will feel the effects within

1:14:43

24 hours. Well, the

1:14:45

changes start fast. And

1:14:48

so, definitely within a few days,

1:14:50

you will start to feel much better.

1:14:52

I mean, listen, you ever... You

1:14:54

ever go on a crummy food

1:14:56

bender and then, right? Don't feel good.

1:14:59

Don't feel good. And then you say,

1:15:01

you know what? This sucks. I'm

1:15:03

going to actually eat healthy now. You

1:15:05

start getting it back pretty quick. Yes. I

1:15:08

am so glad I'm

1:15:10

doing this, right? So

1:15:12

the changes happen fast.

1:15:14

So number one, it

1:15:16

is within everyone's power to be

1:15:19

able to actually make these moves.

1:15:21

Okay, that counts. Simply

1:15:23

by shifting to whole good healthy foods,

1:15:25

because you know, the bad stuff

1:15:27

with the artificial preservatives and artificial coloring

1:15:29

and all that, you know, the

1:15:31

simplest way to think about what they

1:15:33

might do besides dump chemicals into

1:15:35

your body is they can kill your

1:15:37

gut bacteria. That's not what

1:15:39

you want to do. You know, killing

1:15:41

the gut bacteria, by the way, is like we're

1:15:43

talking about the symphony. Beethoven's

1:15:45

fifth, you know, we're Handel's

1:15:48

Messiah, big choir, you know,

1:15:50

in a big concert

1:15:52

hall, you know, like herding

1:15:54

your gut bacteria, like

1:15:56

ultra -processed foods with all

1:15:58

these artificial things. It's like

1:16:00

sending in, it's like

1:16:02

sending in hooligans from a

1:16:04

British football game. Screaming

1:16:06

into a concert hall and

1:16:08

kicking over all the

1:16:10

instruments. Wow, that's what processed

1:16:12

foods do, ultra -processed. What

1:16:14

are other things that? Ruin

1:16:17

the gut bacteria then besides

1:16:19

ultra processed foods well alcohol

1:16:21

will do it Smoking also can

1:16:23

affect it. I'm not getting

1:16:26

enough good sleep Not getting exercise

1:16:28

can also affect your gut.

1:16:30

What about vaping vaping? Oh,

1:16:32

yeah, vaping is also I mean

1:16:34

look cigarettes vaping cigars pipes.

1:16:36

It's all part of the

1:16:38

same continuum. There's nothing better

1:16:40

about vaping. In fact, research has actually

1:16:43

shown that the flavoring that they put

1:16:45

in vapes are actually probably even worse

1:16:47

than some of the stuff that you

1:16:49

have in just in a plain cigarette. So

1:16:52

vaping or smoking or cigars, that doesn't

1:16:54

help the gut bacteria. No, not at all.

1:16:56

Does it impact it in a negative

1:16:58

way? Yeah, it impacts in a negative way,

1:17:00

really. Yeah, because guess what? All those

1:17:02

chemicals Instead of eating them, now you're inhaling

1:17:04

them and they go right into your

1:17:06

bloodstream. Instead of from your gut, your stomach,

1:17:08

it just goes right into your bloodstream

1:17:10

for your lungs. And now, you

1:17:12

know, everything is affected. That's

1:17:14

60 ,000 mile channel of

1:17:16

highways and biways is delivering

1:17:18

whatever the menthol flavor or

1:17:20

the whatever flavor you've got

1:17:22

all over the place. You

1:17:24

really don't want that. How

1:17:26

much of a block if

1:17:28

someone is smoking every day

1:17:30

or vaping or doing cigars

1:17:32

or pipes every day or

1:17:34

they're inhaling some type of

1:17:36

smoke. How much of a

1:17:38

dam are they creating in

1:17:40

the flow of health throughout

1:17:43

their nervous system, their bloodstream,

1:17:45

their... I don't have a

1:17:47

number for you, but it's

1:17:49

pretty significant. It's so significant

1:17:51

that some of the researchers

1:17:53

looking at environmental toxins have

1:17:55

been even looking at not

1:17:57

just not only smoking and

1:17:59

vaping, but looking at even

1:18:01

like cooking. Think

1:18:03

about the line cooks at a

1:18:05

restaurant. The smoke you mean. And

1:18:07

all the fryer smoke. Yeah, the

1:18:09

grease and everything coming up. Listen,

1:18:12

like you and I, we

1:18:14

probably have spent more time, we've probably

1:18:16

done our time standing in the front

1:18:18

of a grill in the summer, right?

1:18:20

Of course. flipping the burgers

1:18:22

or grilling the steaks. Hey, you

1:18:24

know, like that's part of the,

1:18:26

that's part of the, you know,

1:18:28

that's part of growing up, you

1:18:30

know, and doing our thing. All

1:18:32

right. Think about all that stuff

1:18:34

that we're breathing. We know

1:18:36

that grilling meat puts carcinogens into

1:18:38

the meat. What do you think

1:18:41

we're breathing in? Oh man. Okay. Fortunately,

1:18:43

you know, like most people aren't grilling everything,

1:18:45

but if you're a line cook, in a

1:18:47

restaurant. You're going there doing that. Eight hours

1:18:50

a day. At the station eight hours a

1:18:52

day every day. Okay. So

1:18:54

what I'm saying is that like how

1:18:56

what we expose our bodies to

1:18:58

makes a big difference. So these are

1:19:00

choices that we make and you

1:19:02

know researchers and public health and policymakers

1:19:04

like I think that there's starting

1:19:06

to be a convergence in recognizing that

1:19:08

you know if we want a

1:19:10

healthier society and healthier individuals all right

1:19:12

we got to just be a

1:19:14

little bit more alert to the fact

1:19:16

that what we're exposed to can

1:19:18

have like a really, really big impact

1:19:20

in ways that we didn't think

1:19:22

about before. Now's the time to think

1:19:24

about it. I hope you enjoyed

1:19:26

today's episode and it inspired you on

1:19:29

your journey towards greatness. Make sure

1:19:31

to check out the show notes in

1:19:33

the description for a full rundown

1:19:35

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1:19:37

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1:19:55

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1:20:05

has told you lately that you

1:20:07

are loved you are worthy and you

1:20:09

matter and now it's time to

1:20:11

go out there and do something great