With some specific plant-based foods are actually able
to protect our blood vessel, protect our vision, and what's good for our eyes or good for our brain. So you
get it too for a double-barrowed approach to overall better quality of life and protected function. Can the
right foods hold the key to unlocking a world of sharper vision, enhance cognition, and optimal brain health?
Food as medicine is something that we do for ourselves. It's very empowering that we can actually use knowledge,
modern knowledge, to be able to make those daily decisions that can actually help prevent disease. So you
don't need the doctor to do that intervention. Our guest today is Dr. William Lee. He is an internationally
renowned physician and scientist whose research laid the foundation for more than 40 new medical treatments that
impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity. We can
eat to preserve our vision. There are foods that are now known to be very important to contain the secret sauce
to helping us preserve our vision. What are some of the specific foods or nutrients that can have a positive
effect on your vision? Vision is one of these senses that is the most precious sense to us, but we don't
think about it until we start to lose it. He is the best -selling author of Eat to Beat Your Diet. This is about
burning fat, health for your metabolism, and living longer. He is President and Medical Director of the
Angiogenesis Foundation. A world-leading specialist in blood vessels and preventative health, and the author of
countless papers on the subject. His TED Talk, Can We Eat the Starved Cancer, has garnered more than 11
million views. About 50% of the foods that we were actually testing were as or more potent than the drugs
that we were developing. As your research shown that we could actually even reverse, our nutrition can help us
keep blood vessels healthy, and that's really where eating to beat vision loss is a reality today. Do you
have three favorite foods that people should add, and also three foods we should delete or at least reduce?
I'm going to give three grand slamming foods that I think are just winners. Welcome back quick brains. I am your host and your brain
coach Jim Quick. Today we'll be discussing this term angiogenesis. It's impact on the brain and your vision,
and how your diet can help manage your vision loss and build a healthier, better functioning brain. Welcome to
the show, Dr. Lee. Thanks very much, Jim. Thanks for having me on. We have a lot of mutual friends. We spoke
recently, not so relatively recently at an event together. We shared a stage and I really enjoyed your
presentation. So I wanted to invite you on to our show because we get a lot of questions and we've never done
an episode. I know we could go many different places in terms of burning fat, healing your metabolism, living
longer. I wanted to focus on vision because out of the 400 episodes we've done, we never covered this topic. So
my question for you today and we can go different places and I highly recommend people get your book. We know you
read to succeed and our community loves to read. I think that reading is to remind what exercises to your body. I
want to ask you, we have a question. So we have a group called Quick Success and it's our monthly and where I do
the only place where I do live coaching, hot seats, and then we also have a book club on top of that. And one of
our success members asks, what are the top three foods that you would delete from your diet and also the three
foods you personally would recommend adding to your diet? And that would probably be the last question, but
we always ask questions from that Quick Success community. People could find out more about it and join
in at quicksuccess.com. But my opening question really is, what I opened with is, how can you manage vision
loss? You know, I'm in my 50s. It's something that I'm concerned about. I know a lot of our listeners have
reached out to our team about this specifically through your diet. What's your paradigm or the principles or
your approach towards that? Yeah, such a great question. I'm so glad we're talking about vision, Jim, because
that actually was one of my first passions as a scientist and also as a doctor. In fact, I wanted to be
at one point I thought about becoming an ophthalmologist and I doctor because I was so fascinated by this little
ball. We've got two of them in our heads and they are direct communications to our brain. So everything that
we appreciate about the world and frankly about ourselves, you know, we associate with what we can
actually see. In fact, vision is one of these senses that is the most precious sense to us, but we don't
think about it until we start to lose it. Well, we need to, we have to start having problems, right? So if you
think about general health as something that you that many people take for granted until you start to lose it.
And that's all you can think about. So to within health, our vision health is like that. It's just something we
assume it's part of who we are every single day until you start having problems. Then you're like, wait a
minute, what's going on? I can't see as well. So I'm a scientist. I'm a what we call a vascular biologist. So I
study blood vessels and blood vessels are connecting every single organ in your body from your mouth to your
brain, to your eyes, to your heart, to your lung, your livers. And so the idea of food being something, our
nutrients being delivered from what we eat through our bloodstream to our eye is absolutely vital for the
ongoing health of our vision and to prevent vision loss. And I'll come back to that, talk about how do we do
that? But the other thing is I'm a clinician, I'm an internal medicine. And what that means is that I take
care of men and women, young and old, healthy and sick. And because vision is one of my passions and brain
health is something that I'm intensely interested in and have actually been working on from a dementia
perspective from a cognition perspective. Listen, anybody who sort of our age range probably knows if not
our direct parents, then the parents of our friends are good friends who are actually struggling with, you know,
the cognitive and functional issues of aging. This is something that my research has actually been directly
influencing and because the eyes connected to the brain, in fact, the eye is the opening to the brain from a
visual signal perspective. This is why what protects the eye also protects the brain. This is why the eye, in
fact, is a window into some of the problems of the brain. And most doctors don't look in the eye, only an
ophthalmologist really does that. And again, I'm internal medicine, so I cover the whole gamut. And I
became a foodist medicine researcher because I have a background doing medical therapy development, as you
actually mentioned in my intro, I was looking at blood vessels as a common denominator of disease. And by
looking at ways to wrangle the common denominator, you know, like what is it that underlies connects all these
different diseases from vision loss, to cognitive dysfunction, dementia, to obesity, to diabetes, to
cancer, to heart disease, turns out to be blood vessels. And so what I did is I did a deep dive into this space
to ask what medical treatments, biotech treatments can we actually wrangle, can maneuver, produce, squeeze out,
using innovation. And that became such a successful enterprise. I then started to ask, well, you know, what
happens if we start throwing food into the same system? And what I discovered is that we started throwing food
and food extracts into these drug development systems to help keep blood vessels helping, including vision. I
found that about 50% of the foods that we were actually testing were as or more potent than the drugs that we
were developing. And so I'm one of the OGs when it comes to food is medicine. And I love to talk about it because
while treatments, you know, you write a prescription as a doctor for people, you know, it's the right drug for
the right person at the right time, but not it's not, not everyone can get them treatments they need. Food is
medicine is something that we do for ourselves. It's very empowering that we can actually, you know, use
knowledge, modern knowledge to be able to make those daily decisions that can actually help prevent disease.
So you don't need the doctor to do that intervention. Or if you're actually having the doctor to the invention,
you can actually do something for yourself in addition to what the prescription actually does. So this all kind
of comes all the way cones all the way down to the fact that our vision is a is a window to our brain. Our
vision is a sense that we prize the most. You know, if you lost your sense of smell, you know, you're probably
OK with it like you had a cold, you start losing your vision all of a sudden like that sets off panic. And so
we can eat to preserve our vision. There are foods that are now known to be very important to contain the secret
sauce to helping us preserve our vision and by preserving our vision. As it turns out, the research is
showing it also helps to preserve our brain function, our cognition. Why don't we start by defining the term
that I use in the intro angio genesis. And so what is it and what role does it play in overall brain health and
vision. OK, angio genesis angio is blood blood vessel genesis is how they how the body grows them. So angio
genesis is simply how our body grows and protects blood vessels. And what's really amazing is that we've got 60
,000 miles worth of blood vessels packed into our adult bodies under the skin through all of our tissues all the
way down to the bone. And even inside the bone, we've got more circulation and our blood vessels are the
highways and by ways that bring the oxygen that we breathe and the nutrients that we to feed every single
organ, including our eyes and especially our brain. OK, that's really the connection. So when we have healthy
blood vessels, very good circulation, our vision is actually good when we've got good circulation in our
brain, our cognition is actually good. And guess what happens when we start to have problems with their
vision, the most common causes of vision loss and cognitive loss is actually interference with the
circulation of both our eyes and the brain. Not surprisingly, both are in our heads and our skull
connected to each other. And so this, you know, sort of like what feeds the brain feeds the eye, what ails the
brain also can ails the eye as well. So let's, you know, use that as kind of a jumping off point to thinking
about what research is teaching us the most common cause of vision loss over the age of 60 is diabetes diet for
people with diabetes is diabetic blindness. All right, high blood sugars kind of marinate in your bloodstream
all of the blood vessels and when blood vessels are overly marinated with high blood sugar and all the
consequences of what high blood sugar can do, including to your insulin and all the other hormones and
metabolites in your body. You know what the blood vessels do? They actually start to shut down. And when
the blood vessels shut down, it sparks new blood vessels to try to heal the shutdown areas. And when that happens
in the eye, it causes a big problem. And here's the reason why your eye, my eyes, I should say plural, are
crystal balls. Okay, think about them. They're a little bit smaller than a golf ball and they're crystal clear
from the front of the eye, you get light wake up in the morning, you see the bright sunlight that's light
entering your eye going through clear liquid. All right, it's like a fish tank with an aquarium. The light goes
right in goes through a hole, the pupil and then goes right to the back of the eye and the back of the eye,
which is connected to the brain. There is a carpet of nerves, the nerve, carpet of nerves is called the
retina. You may have heard of the retina, but it's really literally a carpet of nerves that can, that is
made of neurons. Okay, brain cells effectively interlaced woven, stitched together with a circulation,
because the power it takes to process the, the definition that we want for our vision requires a lot of
blood flow. A lot of oxygen. And so the nerves and blood vessels are laced together, okay, like a, like a
beautiful old fashioned tablecloth. And when the light signals hit that nerve signal and it's powered by the
blood supply, it allows that nerve signal to go straight into our brain. Okay, right to the back of our brain.
And basically that's how we actually see now the circulation when it has to grow to overcome damage blood
vessels from a disease like diabetes, or there's something called macular degeneration, most common cause
of blindness, vision loss, and people over the age of 60 without diabetes. So it's when blood vessels are
unhealthy and they do the same thing, they react to their unhealthy state by trying to grow more of
themselves in order to maintain the blood flow that is actually not adequate. And when the blood vessels grow
in the eye, listen, this is a crystal clear ball. When blood vessels have extra blood vessels have to grow to
compensate for problems and circulation. That's where there's not a lot of room for growing new blood vessels.
And so when those new blood vessels grow, they grow up normally from diabetes or aging, they leak. Now I told
you there's fluid in the eye, it's crystal clear, but when blood vessels leak, they're leaking cloudy fluid or
they're leaking blood. Now immediately we put blood into this crystal clear aquarium. It's kind of like dumping
a, you know, ink into your fish tank. What do you think's going to happen? You're not going to be able to
see through that. Right. And all of a sudden you are losing vision. And so the most common causes of vision
loss in the world are due to abnormal blood vessels, unhealthy blood vessels. And that's why some of the real
breakthroughs that have come through the work. I and other people have done is to develop anti-anrogenic
blood vessel taming. Think about the lion tamer in the circus down boy. Okay. Down blood vessels back to
normal, beat them back in the shape, prevent that leaking. That is actually the biggest breakthrough in
the treatment of vision loss to prevent diabetic blindness and blindness from aging from macular
degeneration. Okay. Now to get those treatments done, Jim, you got to inject in the eye. You got to put a
needle in the eye, which nobody volunteers for. It works really well. So the question is how can you avoid
getting there to begin with? As you were just saying, at your age, my age, we don't want to ever get that needle
in the eye. What can we actually do to help protect it? And this is where diet comes in because our nutrition
can help us keep blood vessels healthy. And they can also help to tame those blood vessels that might think
about acting up. And that's really where eating to beat vision loss is a reality today. And before we get into
some of these foods, our show is very, very, very tactical. And my promise to everybody is, you know, we
keep it, we keep it, you know, to a certain amount of time, but then also give people practical, pragmatic
things that they can do. Yeah. It's simple and easy. I just want to get clear then. So your eye, which has
these also neurons, it's kind of like part of almost a part of your brain that's outside of your skull. And as
the foods could potentially protect and maybe prevent or mitigate, like even if it's their neuroprotective, and
we've done a lot of episodes on certain foods that are good for your brain, or neuro nutrition, it could also
be protective to your eye. Has your research shown that we could actually even not even just protect, but even
reverse has that been seen? Yeah. Well, actually, by actually taming blood vessels run markedly for people
who have lost vision, we can actually in some cases reverse vision loss and restore lost vision. I have a
patient, and this is about 10 years ago when these breakthrough treatments, these are the injections came
out before that there were no treatments. Okay. I had a patient who was in her 80s. Her favorite thing was
playing golf, you know, requires a good vision to hit that ball and good coordination. And she was so bummed
when she had macular degeneration, she couldn't see the both golf ball. I got her in treatment. And in about two
months, I got a call from her out of the blue. And she's like, guess where I'm calling you from, Dr. Lee? I'm
calling you from a golf course. And I am playing my game and really scoring and doing really well at it again.
You took me from not being able to see my the ball to being able to see again. And in fact, I'm like, how did
you get there? Her name was Gloria. And she said, you know, because I knew she couldn't drive because of the
vision. I was like, guess what? I drove myself as well. I got my license back because I could see again. So this
is dramatic stuff when you actually tame and keep blood vessels healthy. And by the way, the same foods and
approaches that actually maintain vascular health. This is what we're talking about. Blood vessels that you
wouldn't normally look at it. When you look in the mirror, when you've had a late night out, okay? And you
see your eyes are bloodshot. It's just, it's an example of how many blood vessels in your eye. The ones that
count for vision. You can't see in the mirror. They're behind the eye. You know, when you go to the eye doctor
and they dilate your pupils and they put your chin on and they look deep. They're really looking a part of
your brain. They're looking at that tapestry, the neurons that are there, interlaced with blood vessels.
We can see it all. Now, what the, so the key thing is that the foods that actually can be used to protect the
approach, protect that carpet of neurons, interlaced with blood vessels, keeping those blood vessels healthy,
maintaining those abnormal blood vessels also turn out to be protective for the brain as well. And so here is
sort of a two-fer, right? You were talking about like the eye and the brain being outside of the skull. Here's
a better way to think about it. The brain, like your skull, is really a two-level house, okay? The brain is
on the upstairs, on the second floor, and underneath the brain, underneath the floor, which is the bottom part of
the skull housing your brain, on the first floor are your eyes. So the part of your brain that's on the first
floor are your eyes. And then you go walk upstairs and now the brain's right there. And so this connection,
just like in your house, of the circuitry and the circulation between your eyes and your brain suddenly
makes sense. And what we eat can be good for the brain, good for the nerves, and what's good for the blood
vessels and the nerves in the brain, also good for both vessels and nerves in the eyes. So this is a perfect
topic for your audience. It's really, really interconnected and very practical, too. I love that. I
want to remind everyone who's listening that this episode's not intended to be to diagnose or to treat any
kind of medical condition. Obviously, talk to your qualified health practitioner, just I'm not really
saying this to protect people who are listening, and obviously for us also as well. So let's get into it.
What are some of the specific foods or nutrients that can have a positive effect on your vision? For vision,
one of the most profound clinical studies, biggest clinical studies on food and health was run about 20
years ago, started 20 years ago by the National Institute. So this is sort of the, you know, from the
National Institute of Health, like a very credible group of researchers wanted to find out, could we prevent
vision loss? Very important in aging population, right? Because, you know, people are working at an older age
now, and if you can't see, you can't work. And so your productivity and quality of life go way down. And by the
way, the other reason to protect vision has to do with the fact that our eyes allow us to be independent. As we
get older, we all want to be independent. We want to do our own thing. And the problem is that if you can't see,
you can't be independent. You can't even take your own medicines, right? And if you need them as an older
person. So protecting vision was a big priority. So what was discovered is that there are dietary supplements
that are made of the same things you can find in foods. Xeosanthin, lutein, carotenoids, okay, and I'll come to
the foods in a second, that when given to people in their 60s and 70s and 80s, can dramatically reduce the
risk of vision loss from macular degeneration. Amazing, right? So here's a dietary supplement that actually
works. And there's so much hubris about the salesmanship of dietary supplements. If you, if you ever wanted to
find one supplement to trust, it's the one that had the largest clinical trauma, Dr. Bruno observed your visions
called erids AR EDS. I don't get paid by any companies doing any of this stuff. I'm just telling you the facts
data is really convincing. So erids is recommended for people at frankly over the age of 50 to take once a day
in order to be able to protect their vision. But here's the thing. The southern erids is really, you know, some
vitamins, there's lutein, there's Xeosanthin. These are these chemicals that I just mentioned Xeosanthin and
lutein. These are natural chemicals that mother-late nature has laced into foods. What are some of the foods?
Watercress, kale, broccoli, red bell peppers, persimmons, tomatoes. You get these same type of natural
bioactives just from the foods that we can eat. So, you know, this whole idea of plant-based foods, which is a
generalization. We can be more specific of carrots, red bell peppers, kale, leafy greens like watercress, those
actually contribute to blood vessel health for your eye to lower the risk that you might have blood vessels
going on a control. They tame the lion and the other thing that they actually do is they also, because you're
eating them, they go into the bloodstream, they also affect your brain. They also protect and tame
circulation to ensure better brain circulation as well, better blood flow to the brain. Now, I'm going to tell
you, not only has that sort of been shown by the dietary supplements that translate the food, but by the way, the
other thing that's really cool is that there's some evidence that's starting to develop. That the
supplements for eye disease also protect against dementia as well, isn't that cool? All right. Now, foods
are really important because we can also protect the blood vessels directly. So, there are foods that there's
a substance in strawberries called illagic acid that we know actually can prevent abnormal blood vessels from
growing their blood vessel tamers. And when you actually have illagic acid from a strawberry, illagic acid is
what makes strawberries tart. And if you get organic strawberries, they actually have higher levels. And the
reason is because the strawberry plant naturally makes illagic acid as a response to being nibbled on by bugs
in the environment. So, this is mother nature's wound healing response. So, when you grow naturally, the
strawberry is going to have more illagic acid. When you eat an organic strawberry, grow naturally, you're going
to get more of this blood vessel protective response. Recently, it's been shown by a group at University of
Cincinnati that eating just one cup of ripe strawberries per day for six weeks. This is published in a research
journal actually in middle age people who had mild cognitive deficits, right? Not full-blown end-stage
dementia, but mild. You know, like, where are my keys? I'm sorry, what is that again? You know, the thing that
you're starting to develop the symptoms, it actually improved memory, improved memory, strawberries, one cup
against the placebo. It reduced the depression and frustration of not being able to remember things, okay?
And it actually improved the score, the cognitive executive functioning score, all because of the illagic
acid and another bioactive we think called anthocyanin as well. So, again, you know, we're beginning to tease
apart. Like, I always tell people, don't worry about the chemical names, don't worry about remembering all the
details. I like people like me who study food as medicine and I write about this in my book. Let me do
the heavy lifting for you. Let me tell you that what we're beginning to understand is that some specific
plant-based foods are actually able to protect our blood vessel, protect our vision and what's good for our eyes
or good for our brains. So, you get it too for a double -barrowed approach to overall better quality of life and
protected function. Yes, certainly what you eat matters, especially for your gray matter, you know, in your eye
health and in performance. We'll put a put a list to the studies also as well at our show notes as we always do
at gymquick.com forward slash notes. I do want to ask you this question from our quick success community.
Again, people could go to quicksuccess.com to be able to join. So, I believe we always want to be able to give
people the option to be able to change behavior because information alone isn't going to change our life. It's
the acting and the application. There's always these choices we can make. There's really only four choices to
make change. You either stop something, you start something, you do less of something or you do more of
something. Right, and so let's talk about the question that we had in our community was if you can identify
three and I know they're much more because you talk about a lot of different foods, which is amazing. They
have options in the book and I highly recommend people get their copy. Do you have three favorite foods that
you think people should add and also three foods we should delete or at least reduce. And I know they're
going to be more than three, but maybe we could start with the three you would avoid or at least do your best
to be able to manage and do less of. And then maybe we could talk about three that would be specifically
wonderful, not just for eyes, but just in general your favorites. Are you a high achiever constantly seeking
that next level of success? Welcome to the quick success program. It's a deep dive in support system to master
your life and scale to new heights and personal and professional achievement. Included is our exclusive
monthly book club where we process transformative ideas from amazing books to level up your learning and your
life. We also bring the author to the club to answer your burning questions. You could also participate in
monthly live coaching calls with me where your questions meet my decades of expertise. Simply go to quicksuccess
.com, that's kwiksuccess.com and choose the plan that works best for you. Sure, listen, this is as you pointed
out, this is a big area in my two books eat to beat disease and into your beat your diet. I actually talk
about more than 200 foods that are all been vetted and actually float to the top is super healthy. And I also
identify number foods that cut down or cut out, but let's start with three, right? Because people can
remember threes and I love kind of like your your framework of of the four choices that you can actually
make. So here are three things that I would actually tell you as a foodist medicine researcher and as a
clinician who wants to put rubber on the road to help people get started to do something for themselves. Three
things to actually avoid. All right, cut down or cut out. Let's call it that way. Soda, I would say drinking
soda, which is really popular. I grew up drinking soda, you know, like every most other people. Something to cut
down a cut out lots and lots of added sugar to it. Okay. And even the diet sodas would actually have non
-nutritive artificial sweeteners. They actually can also damage our circulation and damage our brain function by
interfering with our gut health, which we're now beginning to realize is connected to our vision house
and our brain health and our overall body health as well. So cut down, cut down or cut out sodas, whether
it's diet or regular number one. Number two, cut down on ultra process foods. And when I and I'll give you a
concrete example of anybody who follows sports, you know, that the big events, whether it's the Olympics or
whether it's the Super Bowl. You know, people get together and what do they do? They bust out the chips
chips actually are a great example. You know, those nuclear colored chips are a great example of something
that everyone loves. Okay. But they're ultra processed. They take whole foods like wheat and other kinds of
whole grains and they machine them and extrude them and then paint them with colors and then put artificial
preservatives and flavorings and seasonings. All to do something that really might be addictive, you know,
because it's hard to eat just one. But the bottom line is that those ultra processed foods of which I think
snack chips are a great example. You name your favorite ones. Cut down or cut out because those actually harm
our overall health defenses. They take down our shields, including for our vision, including for our brain. Eat
them every now and then if you want, but honestly, they're not good for you. Cut down or cut out. The third
one I would actually tell you is processed meats. Process meats, by the way, by the World Health
Organization, is classified as a carcinogen. All right. We do know that actually eating process meats is
increased increases the risk of colon cancer and a software jail and stomach cancer if you eat them a lot.
Now, think about the great school cafeteria or maybe the mom's lunch made with that sliced baloney or whatever
you got the deli. It's so common, right? Like we probably grew up with that kind of stuff surrounding us.
We now know with modern research that those types of ultra processed meats, baloney, salami, pepperoni, all
the stuff that are made. I'm not talking about the old world old school things that are air dried and minimally
no preservatives put in them. Those are a different type of product. I'm talking about the stuff you can buy
cheap at the deli that are found everywhere. There's sliced under your pizza, cut down and cut out. That is
definitely your filled with added nitrates or added coloring, added colorings and seasonings. You get a lot
of stuff on there. By the way, I had a patient once who was a USDA inspector and he was specifically inspecting
the factories that were making processed meats. He lit up my awareness on this because he said, you know, some
of these sausages that are made is like, you know, they make the sausage in a casing. They drop them into a vat,
a sewing pool filled with artificial chemicals and preservatives and flavorings. And just leave them there
for months. And then what happens is that, you know, the casing wrinkles like your fingertips in a bathtub when a
swimming pool is like, and that's basically what you're actually eating. And he's like, and I said, oh, really?
That's alarming. And he said, let me tell you something. It's more alarming. He's like, I used to wear rubber
boots to go into this factory to inspect them. And he said, I'd have to change my boots every few months
because the liquid on the floor would dissolve the rubber in my boots. And I'm like, all right, that's it.
I get it. And so those are the three things that cut down a cutout, stoda, regular diet, ultra processed
foods like snacks and chips that are so common. And the third thing is process meats. Look, if you want to have
a little bit every now and then it's probably fine, but these are the things that definitely cut down. Now that
you have room because you've eliminated or greatly reduced that you subtracted, what are three foods are
your favorite that you would add? Okay, now if you want sort of what I call grand slammer foods, these are foods
that do not just one thing, but they do multiple things to light up your life. Okay, light up your health,
including vision, including brain health, including heart health, including muscle function. If you're
trying to be fit and you're working out and you want better muscles, you need to regenerate your muscles, be
better blood flow. So I like that I'm going to give three grand slamming foods that I think are just
winners. Number one, tea, all right, tea is the second most commonly drank beverage in the world. I have one as
well. Okay, and we used to think that green tea was like the best probably is, but recent research has shown that
green tea, ulong tea, black tea, even super fermented tea like puer tea, which is a tea from Southwest China,
all light up your health. Better for gut health, better for circulation, better for brain health, lowers
depression, improves your blood pressure. Amazing, but scientifically shown and clinically shown benefit. So
tea is one category to add in your life. By the way, don't add sugar to your tea. All right, drink it as
straight as you can. And if you're going to add sugar, be if you're going to put sweeteners, you can use honey,
you can use sort of more natural sweeteners. Just don't dump chunk lots and lots of of cane sugar into it. And
dairy too. I'm giving you some fine points here, but they're practical. I think people like practical things.
You know, the British tea is actually to use milk in your tea. They afternoon tea have a little milk or cream
to your tea. A lot of people like that. Look, the polyphenols in the tea, the catechins that are good for
us. That's what lights up your life. They get caught in the little soap bubbles that that dairy cow dairy
actually forms in tea. These are invisible soap bubbles. You can't see them. If you only absorb maybe 30% of the good
stuff, rest of it just kind of tumbles out of you. All right. And so if you want to get the most, I always talk
about getting the most out of whatever effort you're doing. If you hold back on the dairy, not milk was okay.
It's the cow milk that actually forms those bubbles. So almond milk, soy milk, those are fine if you want to cut
it. That's a tea, something to include. Second, berries. I'm using berries as a category. So you get to choose
your own. All right. Strawberries, raspberries, blueberries, blackberries, lingonberries. You pick your
huckleberries, pick your own wherever you are. They are tiny but powerful because the bright colors, the blues,
the reds, the oranges are all made with all cause by an amazing flavors that pop out. The right berry is
actually made with, it's caused by these bioactive, but polyphenol, see a lactic acid, the anthocyanins that
really, really light up your health and all kinds of different ways. And by the way, for berries, here's
something practical. Look, I'm a big believer in going to the farmer's market and buying the seasonal fresh
berries. But here's the thing. You can actually get frozen berries which are less expensive and you can buy
them in bulk and store them in your freezer. Easier to deal with, okay. And they have the same bioactive value.
They're picked from the field, flash frozen and you're good. So second, berries, choose your own. They're all
good, fresh or frozen. I'd still recommend that you go for those. Now that you have some room because you're
removed other things. Third thing that I would actually tell you is brassica, which is a category of vegetable.
If you're in Asia, that'd be bok choy, Guy Land. These are all the kinds of very common if you go to your local
Asian grocery store, almost all the fresh greens in the produce section are going to be brassica. But if you're
on the other side, the Mediterranean, which you also know is a super healthy way of eating, you're talking
about your broccoli, you're talking about your black kale, the Tuscan kale, the covalenero, you're talking
about your cauliflower. All kinds of different types of greens of different sorts, great source of dairy, fire,
great source of bioactive that actually light up your brain health and light up your blood vessel, your
vascular health and light up your immune health while lowering inflammation and you get to choose from the
repertoire of Mediterranean recipes going back generations or the repertoire of Asian recipes to be
able to find ways to take the salad bar. Which I find one of the most boring things that you can actually
encounter and to turn it into something that you would actually look forward to eating too. Look forward to
eating because it really, really tastes great. So the three things I would say tea berries and this whole
brassica side that you'd find in the produce section of either the Mediterranean market or grocery store or the
Asian market. And now there's no excuse not to be able to find something green that you'd like to eat. It's
absolutely fantastic. I know our listeners really appreciate that and I want to remind our listeners that
every day you have a chance because you can make new choices. Dr. Lee has given you like three things that
you could reduce or eliminate, cut down or cut out and then also three delicious options because it can be
delicious and nutritious. Right, to be able to add for your family, for your team, people could implement this.
We have a lot of people listen to this at corporations that can help decide on the food track of what they're
feeding their employees also as well. And I just want to say that we've just covered a small fraction of what's
in your book, eat to beat your diet, which is about burning fat, healing, metabolism and living longer. Dr.
Lee, where can people get more information about you, your work, your books, where do you recommend them?
First of all, my books, my two books, eat to beat disease and eat to beat your diet. They can be found
anywhere, books are sold. Just go online. You can do an online order. There's nothing better to me than to hear
about a book and then have it tomorrow. One of my doorsteps, you know, so you can do that. You can follow
me on social. My handle is at Dr. D.R. William Lee, L.I. is how you spell my last name. At Dr. William Lee, I'm
on all the platforms. TikTok, Instagram, Facebook, XU name it. And then, you know, come to my website. It's
Dr. D.R. William Lee dot com. I put out a free newsletter, sign up for it because what my mission is is
to really absorb all this explosion of information. And I sort of put it through the truth filter, the data
filter. I filter out the BS, the stuff that kind of like is rumor, hearsay, urban legend. And I try to take the
good stuff, the gold. And then I want to, my mission is to get it out to as many people as possible. And because
I like to cook, I like to do things in ways that people can actually put into their kitchen and do something
with the same way that I would every day. I love you, that you're foodie also as well. So I challenge
everybody right now to take a screenshot where we're consuming this episode. And on social media post it, tag
Dr. Lee, tag myself so we get to see it. And in that post, I'd love for you to share what you learn a couple
of key takeaways. So that way your followers, your fans, your family, your friends get to benefit because you
learn something for two reasons. You know, one, how you could be rewarded for it, but also you learn it on how
you can help other people. And when you teach it and you share it, you kind of get to learn it twice. So I
challenge everyone to be able to do that. As always, we'll put all the highlights and the resources here,
including links to Dr. Lee's website, his socials and some of the studies at gymquick.com forward slash notes.
This episode, if you're listening on audio is actually much longer, we put the extended version. We limit all
the audio to 20 minutes or less, but on YouTube, make sure you subscribe. And you could get so much so many
more gems and treasures there. Join our 1.4 million subscribers. We post daily there and we'll put the
extended version of this episode if you're listening to this on audio on YouTube. And please always share and
leave a review. It's the greatest compliment you could give. So Dr. Williams, thank you so much for being on
our podcast. And we really appreciate your time and your talent. Thanks, Jim. It's a real pleasure to speak with
you. Awesome. All right, everyone. Thank you so much for listening. Share this episode. Make sure you subscribe
because if you miss something, you will absolutely miss a lot. We have some big things coming. And until our
next episode, remember to be limitless.
