Dr William Li reveals top foods for longevity & fat burning

that's what skinny fat is a thin body packed with a huge amount of harmful dangerous visceral fat and that dangerous harmful visceral fat in his skinny body or a big body is dangerous because it is inflammatory inflammation is roaring through it like a wildfire in a forest and it's not just people who have a large body who might have too much harmful excess body fat welcome to live well be well a show to help high performance improve their health and well-being so I'm a nutritionist and in my clinic people come to me still to this day in 2023 with a very fixed viewpoint on calories and they still have this understanding that calories in equals calories out and that's how they lose weight but on your new book Eat to beat diets basically it looks at the new science of metabolism and how fat is connected to that so I want to kind of say it's an anti-diet books probably a good terminology to say and I love that because it's more about the lifestyle so what I really want to start this conversation today with is putting it out there if calorie counting isn't helpful what are people getting wrong about burning fat this is actually the Beating Heart of my new book it to be your diet because even though the word diet is on the cover that's a trick title it really is as you said Sarah Anne an anti diet book how do you beat the need for diet and it really starts with understanding uh what our metabolism is but you actually brought in the most important I would say secret ingredient of confusion that people have which is that your metabolism and your fat are one and the same so the one thing that people don't get right and this is actually a recent scientific discovery is that our body fat is a very important organ that's right an organ like our kidney like our heart like our brain like any other organ in our body our fat works on our behalf it's a good thing and like many other good things in life you need to have just the right amount of it and if you have too much of a good thing as they say it can actually really wreck and derail your health so let's talk very briefly about fat first of all what is it Fat's also known as adipose tissue I'm a scientist and a doctor and so when I put on a scientific hat we call Fat adipose tissue so when does fat form in the body it doesn't only form after pregnancy or you know during the Middle Ages no actually fat forms in the womb when we're still you know a ball of cells so when our dad's sperm at our mom's eggs and we started to come together and form that future body it turns out that as our organs are being laid out blood vessels are first you need circulation for everything to support your body nerves are second because you need the electrical signals to be able to instruct every organ with two and surprisingly fat is one of the next organs that gets developed while you're still a forming fetus and where the fat forms might be surprising because it doesn't form under your chin your baby chin it doesn't form around your middle you know you don't actually have the tire all right it's the muffin top as they say no fat forms in a series of layers around blood vessels and you got to ask why and this is where the new science gives us this incredible Eureka moment fat first forms around blood vessels because our fat functions as a fuel tank just like the gas tank in your car so this is something that a lot of people Miss is this idea that you know if that's good it actually is our fuel tank and and our metabolism by the way is very similar to how we use fuel in the car that we drive we don't foreign a car we don't actually think about the system in our car our car's metabolism how does it get that gas how does that actually move that gas from the tank into the engine we just all we do is we focus on getting from point A to point B and in our body our metabolism is the silent uh hardwired operating system that basically helps put in fuel into our tank which is our fat which forms when we're still in a womb and then take the fuel from our fat and move it to power the engine of our body and so one of the things that a lot of people get wrong about a fat is that it's a a good thing it starts very early and in fact not only is fat a fuel tank for the energy that we get from our healthy food now obviously you can feed our body very unhealthy things and the fat will grow even faster and too much but the other thing that fat does besides being a cushion that's another important function of it is our our fat tissue as an organ also is an endocrine organ meaning it secretes healthy hormones and those hormones instruct our brain that we are actually full or we're hungry and it also helps our insulin work to be able to pull in glucose into our cells that fuel into our cells and controls uh also lots of other aspects of our gut health as well and so you don't want to get rid of all your fat what we want to do and maybe this is the take-home message for the research I'm doing right now is that fat is good until until there's too much fat which it's bad so the name of the game for health and metabolism is to tame your body fat even if you're a skinny slender person also important for you I love that and that's the take home message I think is so important because my following question and I actually um wrote to you just before this and said what's the one thing that you wish you were asked more of and you said about how actually how being slim isn't always healthy there was a terminology about five years ago or ten years ago called skinny fat but I remember always going around and when you wrote that that's the one thing that kind of came to my mind where I was like I wonder if this is what Dr Lee means this is kind of the reset that we all need to have which is that again fat is good until it's bad and it's not just people who have a large body who might have too much harmful excess body fat in fact a big surprise is that people who are slender skinny fit into any genes fit into any bikini can also have too much harmful body fat so this is what we used to call skinny fat skinny fats what the journalists call it okay and every human can understand it although it seems like a a hot button term how can you be skinny and fat at the same time well look here's the thing there's different kinds of fat and I'll break it down very simply when you think about fat it's like going to paint your room in two different colors right so you go to the paint store and you go to the section that has a different color swatches of paint and for fat what Mother Nature has done for us is given us two different colors to choose from for fat one is called White it's white colored white fat okay and indeed under the microscope it looks very white and then there is brown fat a completely different color of paint and in fact it looks the fat looks Brown now the key thing about white fat and brown fat that's the unlock for understanding um good fat versus brown fat yeah now all fat is good until there's too much of it but white fat is the kind that's under our skin under our jowls on the below our arms it could be the muffin top it could be in our thighs it could be our butt but white fat the most dangerous kind of white fat the stuff that you can't see in the mirror is in fact the white fat that is stuck in the tube this the tube of our body so if you've got a big tube let's call it a big waistline because you've got a big body type sure you could have a lot of white fat okay but if you have a thin tube all right you're a slender person you can still have a lot of harmful excess white fat stuffed in there now how do I have people help people understand that let me give you an even clearer picture of this this is the kind of fat it's called visceral fat all right it's white colored and it's packed inside the tube of your body and you could pack a lot of fat inside a skinny tube so think about it you want to mail some fluorescent light bulbs to a friend across the country whatever country you live in so you're going to go to the post office or the FedEx store and you're going to ask them for a shipping box and they're going to give you a long skinny box to put your light bulbs in and then you're like well I don't want them to break so I'm going to order some packing so they give you those Styrofoam peanuts terrible for the environment but they give it to you anyway and you're going to pour it into the skinny box and you got a big bag of peanuts but you got a skinny box so now you've actually finished packing the box but you want to use the rest of those peanuts so what do you do you stuff more peanuts into that skinny box you keep on stuffing it and stuffing it stuffing it now you've used up your whole bag that box is bursting at the seams but you're still able to force the um uh the Box shut and you tape it and when you pick it up it's still a skinny box that's what skinny fat is a thin body packed with a huge amount of harmful dangerous visceral fat and that dangerous harmful visceral fat in a skinny body or a big body is dangerous because it is inflammatory it doesn't have a good enough blood supply inflammation is uh roaring through it like a wildfire in a forest and that inflammation seeps out to the rest of your body causing whole body inflammation and that inflammation uh short circuits the signals for the hormones that your fat normally produces so you can't your brain doesn't understand am I hungry or am I not hungry your insulin doesn't know should I be absorbing glucose or not so basically that is the taking the first step off the cliff to a sort of a future of being less well less healthy and in fact veering right towards chronic disease that is a consequence of skinny fat how does a slim Slimmer person know if they're carrying the unhealthy fat what's the kind of key takeaways here what you're asking is how do we know how much dangerous fat is actually packed in our tube regardless of your body size I'll I'll get to the model slim Physique in a second but let's just talk broadly all right so visceral fat is not something you can measure by stepping on a scale so look this is the experience Aaron that we all have right you take a shower in the morning you step out of the shower you dry off out of the corner of your eye you're looking at your naked body and of course most of us eventually see a lump or a bump or a shape that would that that we don't find pleasing so the next thing immediately that we do is step on the scale all right that scale however doesn't just measure fat it measures how much water is in our body it measures our bone and very importantly it measures our muscle mass and as we try to rethink what health is health is the right amount of body fat that you need for health it's a good amount of muscle that you need not only when you're a kid or when you're a young adolescent with a buff body but also as we if you want healthy aging you really want to have keep up your good healthy muscle mass and bone structure is also very important because look people wind up having usually if they have good nutrition pretty decent bones when they're young longer but as we get older particularly people women who are especially who are susceptible to osteoporosis their bones get lighter so how do you actually do this well it turns out that there is something called a dexa scan that you can talk to a nutritionist or a Wellness Center that they can actually give put a scan on it and a dexa scan is kind of like a CT scan that you know your doctor might do to look for a serious medical problem but what it does is it's really beautiful it's like a dexa scans like a CT scan for Health it actually measures your bone your muscle your water your fat and it can tell you exactly how much visceral fat you actually have so this is something you know unfortunately it's not something that you can do easily in your home most people don't have a dexa scan at home but there are now devices home devices that are being developed that allow you to stand on it and use as electrical impedance meaning it sends a little current through your foot to actually give you a sense of how much body fat you have and it gives you a rougher approximation of how much of visceral or skinny fat you have okay so when people recognize that they are overweight like I don't want to body shame anybody but you know most people will know they feel overweight at every point in their life they have their own yeah I call it fighting weight you know like how they use in boxing everyone knows yeah you've gone on a long holiday where it's all inclusive and you've over eaten and you know that you maybe feel not yourself exactly and so ever everyone I think psychologically in their brain has a good sense of when they're over their fighting weight and that's that's one of the important things that people should not um that I want to have people understand is that listen to your body if we actually pay a little bit more attention this is sort of mindfulness to ourself if we pay attention to how we're feeling we'll have an inherent intuitive sense of where our um our our Center of Health balance actually needs to be all right but what about other ways to look at um internal healthy body unhealthy body fat especially if you're skinny now first of all if you're a young person let's say under the age of 25 all right um you're probably not going to have too much visceral fat because you haven't lived long enough even if you live a unhealthy life a very unhealthy life cigarette alcohol chips that's all you do every day in a day out you're not going to be healthy but you're probably still not going to be accumulating that much harmful body fat that you're going to be already metabolically derailed however I would say after the first quarter of your life let's just call that be generous and call it a court of your life all right what are some of the ways that even slender people can know they're gaining too much visceral harmful visceral fat excess visceral fat all right here's a little trick and this comes from research that was actually done in the Scandinavian countries it turns out that there's a very specific place that harmful visceral fat forms first can you guess where where in the body Sarah Anne harmful visceral fat excess fat starts to accumulate first [Music] I'm going to let you in on a natural remedy that I use to calm the Mayhem of modern life and it's really helped improve my Sleep Quality it's the functional mushrooms blue men have created which I use daily and I'm so confident from how well they've worked for me blue men are giving away a thousand free samples if you use the code lwbw1000 at checkout in a recent randomized double-blind and placebo-controlled study patients with neuroscenia a condition characterized by fatigue headaches and irritability were treated with reishi mushrooms after eight weeks they all recorded significantly low scores for fatigue and an improved sense of well-being and before you think shrooms no they don't get you high and they don't taste anything like mushroom and for you to try for yourself blue men are giving away a thousand free samples of the mushroom powder when you use the code lwbw1000 at checkout just head to bloomin.co.uk and get your first blooming products completely free there's also links in the show notes around the abdominal area okay great guess but wrong oh that's how we would think about it in biology exactly well so this is where the new science is right so you would naturally think um the first place that accumulates is where we can visually see it with our eyes of course that makes a sense your your answer was so logical however it turns out that's not where the first sensitive place that you can detect that visceral fat accumulates guess where it accumulates first in your arteries on your tongue your tongue gets fat first oh now I need to look at my tongue okay check it out so you could take somebody that's model skinny all right or just slender all right and and a lot of people don't realize this but the tongue is made of three different parts when it comes to muscle and fat the tip of the tongue is like a circus acrobat very very agile um the kind of muscle that it can move almost anywhere middle the tongue is strong muscle because it needs to be able to move food towards the back of the mouth okay and from side to side for chewing and then the back of the tongue is like a big bean bag of fat about a third of your tongue is fat visceral fat in fact healthy visceral fat because what happens by the time you've chewed your food the back third of your tongue just allows that chewed food to slide down to the back of your throat so you can swallow it right okay so whether you're a big body person or Slender person when you start to gain excess harmful visceral fat that can derail your metabolism at anybody's size one of the first places accumulates is in the back of your tongue the but last third of your tongue so back to the question so how do you know that that's actually happening well it turns out many people are informed that this is happening by their bed partner because what happens when you're sleeping is your whole body's relaxed and the back of your tongue is also relaxed and when you've got a fat back of your tongue fattening back to your tongue that fat back your tongue slides down and obstructs your Airway so you start to snore and you wake up in the middle of the night snoring so the bed partner often says to their skinny person that's sleeping next to them hey guess what you're starting to snore do you realize that and the person goes no I didn't notice that um and then if you ask them again like are you gaining any weight they might actually say you know what that's really funny I am gaining a little bit of weight so the back of the tongue is one of the most and soaring sleep apnea is sort of at least what was coming to my head yeah and by the way sleep apnea we tend to think of as middle age or older people who are clearly overweight or obese okay but I'm telling you the Lou research says that this is a very sensitive early warning signal when somebody who has a slender body starts to snore when they haven't snored before that may be a Telltale sign a trigger a signal a flag a red flag that they're starting to accumulate harmful visceral fat this is that's a go I can diagnose you I think you're gain away you've got too much visceral fat Dr bed partner literally I mean that is such a good insight into knowledge just into how we can start examining ourselves and just be more aware because I think we're growing so much self-awareness around Health there's a lot of conversation around longevity and what you know the blue zones that are coming out and all the different dimensions that play a part in our health but it's these key things a really good health indicators just for us to kind of check in with ourselves so I absolutely love that you said that and there's there's something in your book that really Drew my attention and I really want to go on to foods that fight facts I know you've identified over 150 and I really want to divulge what that is now I've just kind of determined what fat is but before I go on I'm very passionate about mental health and I talk a lot about nutrition and mental health and you had a small section in your book at the beginning around too much fat that can mess with our head and I found this really fascinating because you cited a study from the University College London which examined 9652 people and showed that those that who were obese slightly smaller brains so much in fact that it was 2.4 percent smaller than a person of a healthy weight and that stats or that study let alone really blew my mind just on how much impact as you said when we go to that too much fat that's unhealthy how I can actually mess in our minds I just love you to talk a little bit about that right well first of all we don't have the answers yet the precise answer of why that seems to be happening and that's an area of research that is going on and needs to continue to help guide our understanding of the emotional and mental Wellness consequences of Having excess body fat and I'm going to keep calling it excess body fat and not use try not to use the term obesity or overweight because that tends to be finger-pointing but really excess body fat is something as we just talked about anyone and can actually have well look I mean if fat is an organ and it controls our hormones as well uh there's a connection between the brain and body fat and it's connected through the nerves here's something really really interesting and this does Bridge a little bit to foods that fight body fat but it turns out that when we're eating food okay the taste of the food that we have in our taste buds naturally go to our brain right so everyone can remember uh have a memory of a favorite smell of a food that came from their her mother's kitchen as they were growing up right that's that's comfort food it's a spell that takes us back to something that we grew up with and and find comforting well so you already know that there is some connection between food and our brain but that those signals have to pass us through our nose and our taste buds and it tells you that there's wiring that connects our mouth to our brain that's the first start to Signal uh that there are some mouth brain connection but did you know that our brain the nerves that come out of our brain actually course down our neck on both sides of our neck and they actually go to our body fat all right so when we stimulate our mouth with different kinds of foods they do text message our brain and then our brain releases other signals and hormones that communicate with our body fat good and bad all right and and it changes the hormone the neurotransmitters in our brain as well so there's also direct impact on what actually happens in our brain and by the way those nerves continue beyond our body fat down to our gut our lower gut where our gut microbiome is and of course you know with the Zoe and all these other really fantastic scientific programs that are going on we're beginning to realize more and more just how important our gut microbiome healthy gut bacteria so you're talking about the gut brain connection and that gut brain connection goes from you know the tailpipe of our gut all the way but it starts in our mouth it goes to our brain and it can affect how our brain goes I want to tell you one more thing that from my perspective as a researcher where this could affect the size of our brain as well please okay we used to think that the human body is unable to regenerate right because when we were kids I'm sure Sarah and you even though we went to different grade schools uh uh kindergartens I'm sure your teacher and my teacher said the same thing starfish can regenerate salamanders can regenerate but humans cannot regenerate right that's what we learned true not true anymore that chapter in that textbook has been ripped out and thrown out the window we know in fact the humans do regenerate and we've started to figure out that our stem cells 70 million stem cells in our bodies actually contribute silently behind the scenes to regenerating our health we don't even know that our liver needs a little regeneration um oh you had that weekend where you you know had a little bit too much to drink guess what silently your body sends out those stem cells to repair you drink a little too much alcohol your brain shrinks you got to regenerate that so even the brain we now know has the capability of regeneration and this is actually a dynamic process that happens every single day behind the scenes so one hypothesis of why excess body fat might actually impact on brain size could be the impairment of our stem cells to be able to help maintain the Rejuvenation their renewal the support of the structure and revitalization the Regeneration of our brain tissue itself we don't know this for a fact but it's a scientific hypothesis that our brain actually has to be maintained in its size you don't keep you don't keep replenishing it with healthy cells it will naturally start to shrink well five different questions to come off here all right which one do I start with because I know that you've got a whole section in your book around stems stem cells and regeneration and actually where it's good to regenerate and where it's not great to regenerate so if it's in our fats within our organ we don't actually kind of want them regenerating there because it's producing more fat as if you said if you put them somewhere like our hearts that actually could be really really helpful so what foods are in this sector that can be really helpful and what foods can actually be really harmful when we're looking at regeneration I have a favor to ask 74 of people that watch this podcast haven't hit subscribe and 15 haven't hit the Bell to turn on notifications I want this podcast to reach as many people as possible to keep sharing expert information and Powerful stories to improve your life so if you've ever enjoyed my podcast please hit the Subscribe button and turn on notifications doing this small favor will really help me thank you so uh I wrote a book called A2B disease which is my first book that that really focused on not just foods but how the body responds to what you feed it and it turns out that our health including our metabolic health and the health of our healthy fat is very reliant on our stem cells these are stem cells by the way when we when we were formed in our mom's womb just to go back for a second it was all stem cell the little ball that was us the future us that was all stem cells what's the stem cell it's very simple it's a cell that hasn't figured out what is going to be when it grows up and so it can be anything and when we were born we were born with more stem cells than we actually needed so there's overage excess stem cells in fact you know when you cut the umbilical cord when you're born there's a ton of stem cells that are still stuck in the umbilical cord anything in our body gets packed away in our bone marrow and our skin and our heart our livers lung a little bit in our body fat as well but you know there's this whole process that um first time or the parents are asked by their Obstetricians is hey do you want to save your baby's um your cord stem cells and some people choose to do that you can actually squeeze out those stem cells and put them in a bank so you can use them later should you ever need them but I will tell you that um regardless if you don't save them they automatically get saved in your body it's kind of like a savings account okay and and they get and work and a lot of most of them are saved in our bone marrow so what's a bone marrow you know if you break open a chicken bone or a beef bone and osso buco all right if you look inside the middle of the bone that's where the bone marrow is that's where the stem cells live like bees in a beehive okay throughout our entire life and and like bees they will come out to the flower Fields wherever they are needed but instead of coming to pick the pollen they're going to fix and regenerate um the organs so there are certain foods that we eat that can actually call out healthy stem cells cells so what are some of these Foods well not only do we know what some of the foods are we also know what's inside the food that can trigger this beneficial regenerative response I'll give you a couple of them barley barley and mushrooms mushrooms they both contain a natural bioactive called beta d glucan a glucan ambitid glucans a soluble fiber so it doesn't it's not roughage it doesn't actually you know it's not like it makes you want to go to the bathroom and be regular it actually dissolves and it turns out beta D glucan does a lot of interesting things it's good for your gut microbiome but beta D glucan stimulates your stem cells to participate in regeneration so you can make more stem cells work harder faster better for you by eating mushrooms and barley because it's got beta D glucan all right what's another food that can let you do this well it turns out dark chocolate who doesn't like dark chocolate dark chocolate goodness right that's the response I get from most people now look chocolate's a confection so it's a candy so I want to be really careful to make this distinction dark chocolate is better because it has more cow Cacao is a plant-based food comes from a cacao pod which comes off a tree and it is very much packed with dietary fiber which is good for our gut microbiome good for overall health but it has polyphenols called proanthocyanidins okay so you know for your listeners and viewers don't worry if you can't pronounce or spell these things like let people like me who study food as medicine do the heavy lifting for you but just know that dark chocolate plant-based has more of the plant-based cacao has these bioactives now what does proanthocyanins do these chocolate dark chocolate polyphenols cocoa polyphenols they call out stem cells in fact it was a study done out of San Francisco in the University of Texas that showed that in 60 year old men with coronary heart disease bad blood vessels bad hearts that if they drank two cups of dark hot cocoa that is really enriched with polyphenols they could double the number of stem cells in their bloodstream that can repair their circulation and improve their heart function after 30 days so if we just drank two cups a day for a month that's how this experiment was done and then they measured the number of stem cells in the blood that's a blood test twice all right then they measured functionally how resilient their circulation was that's using a test called fmd flow mediated dilation how resilient are the circulation that also doubled that's how powerful your stem cells can actually be and there's a whole other list of foods as well um dried fruit because the skin of fruits contain ursulic acid or silic acid which is found in the skin of fruits dried fruits you get a lot more skin per unit that you put in your mouth right so it would be hard for you if I you know if you and I set across the table from each other and we challenge each other to eat six apricots all right we could probably do it but it wouldn't be a lot of fun but we had six dried apricots you and I could just have this conversation right now this podcast and and just knock them down right and but you get all that skin there are solic acid is in that skin that's another example and by the way if you ever try this this is why it's better to whether for if you're going to get for the skin of the fruit to get organic fruits because the skin tends to accumulate the pesticides it's very hard to wash them off wow that's super interesting and I'd love to know what's your thoughts on dried fruit versus fresh fruit because of the sugar content okay because they were talking about fat and Metabolism that's just one thing that comes to my mind when you spent mentioned dry fruits yeah great question so like anything that is complicated there's no black and white answer so is sugar bad no your bar your brain needs sugar normally your body will make sugar normally if you don't get enough of it from your diet and and fruits and vegetables even ones that are not very sweet have sugar in it sure a summer Peach has a lot of sugar uh watermelon has a lot of sugar but you know broccoli also has a fair amount of sugar natural sugars in it as well those are all super good for you not because of the sugar but because those calories that you're getting are high value calories right you you have all these other polyphenols and dietary fiber all the bioactors from the fruit that counter balance the potential detriment of whatever sugar it is so I always say when it comes to produce fruits and vegetables if you're eating normal healthy amounts that are good for your taste buds a healthy part of a balanced meal don't worry about the sugar in them if you have normal blood sugar control like if you're diabetic or pre-diabetic maybe that's something to be more careful about you want to talk to nutritionist or dietitian about but I think for most people it's fine now what about added sugar well just like you know fat too much of a good thing becomes a Bad Thing added sugar which is what we you know we started this conversation about well what about soda a lot of added sugar in a typical can of soda like nine teaspoons full of refined sugar if I gave you an empty cup Sarah Anne and put nine teaspoons of granulated sugar and said drink that down you would be horrified right like I would be I would visit as a nutritionist I'd be horrified right and my teeth would be as well exactly but it turns out that um you know added sugar is detrimental for your health but natural sugars in the quantities that you would eat normally in fruits and vegetables are just fine I think sugar gets vilified you know just like the way the fats gotten vilified um uh and I think this is where this is where the conversation needs to go and I'm so glad that you brought this up uh Sarah Ann which is that look we we should stop taking black and white views sugar will cause cancer actually you know what the uh the the something more likely to cause cancer is not sugar but breathing in the off-gassing for your new carpet or from your um at the gas station pump you know so these are things that you know we don't have a same conversation about let's try not to vilify our food let's try to respect what it is that mother nature delivers to us let's just make better choices so fruits and vegetables sugar is fine you ask about dried fruit look it is true that you could eat um six you and I could eat six dried apricots pretty quickly but we would probably not eat six whole apricots quite as much uh quite as quickly we'd be reluctant to eat it so we would actually be eating more of the sugar in there and that's why everything in moderation I would say that eating six dried apricots at a sitting is probably in excess but you know having two or three of them probably fine if they're part of your fiber gaining polyphenol regenerative kind of stacking pattern much better than a bag of chips crisps that you might actually want to eat right so again let's try to be a little bit more um refined in the choices that we make we do it all the time by the way these difficult choices uh what's better for us what's safer for us we do that if you're if you're listening to this and you go skiing in the winter you know we all wear the same ski outfits and we have the same skis but you know you're going to make a decision of which track you're going to go down that mountain you're going to go the green the blue or the Black Diamond you know and so I think that everyone can make better choices as aware to confronting food yeah and I think I love that that you know the fact that actually the more information we have the more open to choice that we have and I know not everyone has the same variety of choices for a kind of an amalgamation of reasons but I was even sat um with somebody yesterday and her family grew up in Lebanon and she said you know what my parents are both over 100 they're centurions and we can't we're kind of getting a little bit obsessed with you know Centaurus at the moment to longevity to how can we live forever um but you know she said they never really thought too much about the house but the things that were really important to them were having a having a community where they all live together and they also very supported and all of their food in moderation nothing is too much of an access and to her she said that to me is kind of the key to what I think health is and I couldn't agree more on that subset when we're actually thinking when we really Zoom back out and take kind of like a full view lens on health we can get really caught up on all of these little things to do and actually sometimes we can then stress ourselves out so much that we're not doing it correctly that it causes a reverse effect and so I do think that's kind of one of the key things as you said you know anti-diet and taking the stress off yourself a little bit yeah I mean this is listen the type of research and science that I'm involved with the further we dig into the science underlying our health the more we realize that the very recommendations that you just made enjoy your life don't stress out too much embrace your community seek a community if you don't have one and then to be moderate about your food but really enjoy your food and by the way food is a communal activity only in our modern fast-paced age do we think that it's okay to grab a box or a bag of something that's you know through a drive-through window and eat it by ourselves in a car I mean that is so antithetical to the humanity of nutrition and a healthy living and so I think that taking the time to be more Mindful and this is one of the things that I said earlier that does tie into mental health and wellness is that we need to listen to our bodies and when we do so we actually live healthy we our minds get healthier as well and then you have to connect those dots and make those healthy choices in moderation not in excess completely agree and actually I know that you've just come back from France but the one thing the French are fantastic at doing when I used to live in Paris was always have an hour's lunch break I always remember trying to speak to my people at work and they were all just out having a lovely long lunch break it's just the one memory I have of Paris and most people don't eat alone no they don't they all eat together yeah there would be like three or four of them every lunch time and think about think about this as well we in many fast moving parts of society usually try to minimize lunch as a quick and dirty like run run in each kind of thing I don't want to be bothered by lunch but in fact in cultures that really value that community and food aspect lunch becomes a wonderful opportunity to celebrate food and it doesn't you don't you don't have to have a fancy lunch you know in France where I just get returned from a beautiful lunch could be a lovely salad but a salad that you'd order in even a little Sidewalk Cafe uh in in France is as a work of art you know somebody assembled all these different diverse plant-based ingredients into your salad and then added components to it to make it really tasty that you don't need to have anything else and you want to take the time to enjoy that so again diversity of food taking the time to enjoy it all ingredients let's say to a healthy metabolism a healthy life I love that you're hitting on all the points that's so important like your diversity of the food that you're eating so it's not just about eating like a subset of food it's about like the richness of diversity including those plant-based Foods Community anti-diet like we're really trying to you know break that stigma of how I think I grew up in the 90s with you know calorie counting and being scared of fats but in your book and I love this you've got a two columns you've got your slow down food I just love that you've called it that it's such a great concept just to think about and then you'll swap in foods and so when we kind of started this conversation we spoke about how important it was for fat and metabolism and how we need to kind of like manage this idea of calorie counting because it might not be the most helpful so people are looking at okay well how can I actually take control of my body weight if I want to and not go in too much excess what are the foods that we need to be slowing down down on what are the foods that we need to be swapping in and what are those kind of fat burning foods that you call them in your book yeah okay let's just go straight to those fat burning foods because really if you know that there are certain foods that you're eating that are going to slow you down um Ultra processed foods fried foods you know um heavy saturated foods with saturated fats and very few other benefits okay you know move those out of the way and swap in the foods that are good for you what are those foods that are healthy swap in Foods they tend to be not exclusively when it comes to the to the exceptions first in a second but they tend to be healthy Fresh Foods that you would actually get in a grocery store in the fresh section of the grocery store or in a farmer's market um you know we're just talking about France even in the middle of Paris you don't have to go very far and almost every day someplace in the city there's a fresh market where the farmers come in and sell their Fresh Goods so what are some of those foods and what did they actually do well it turns out we're talking about let's use these sample of a summer Market Tomatoes what's in this fruit this red fruit it turns out that there is a natural bioactive called lycopene lycopene is a uh is found in the skin of the Tomato it's also found in the flesh of the Tomato it actually is a carotenoid it helps to make the tomato color red so you also get lycopene in guava papaya you also get it in watermelon and lycopene is a powerful antioxidant um in fact what's really interesting and I'll come to the fat in a second but this is a little extra bonus tip about tomatoes is that Studies have shown that if you eat the equivalent of a tomato salad two hours before you go out into the sun like go to the beach right um it actually that lycopene in your body eaten two hours before can protect your cells from DNA damage from ultraviolet radiation by about 60 percent it's inner sunscreen right it's a carotene as well beta-carotene has a similar which is like your carrots and your orange pigment fruit but I didn't realize that was also with um Tomatoes exactly right and so really interesting way of actually protecting yourself from a lifetime so mother nature is really resourceful so she usually gives these bioactives lots of different job descriptions so the lycopene also does something very interesting to your body fat now I want to explain I want to just introduce just a tiny bit of chemistry here for everyone listening and you don't have to be a scientist but I want to explain it to you um most natural foods are either dissolved well in water or they dissolve better in oil right so think about it salad dressing is mixing both that's why you got the oil and the vinegar and you got to shake it up before you put in your salad otherwise it would naturally separate well it turns out the lycopene in a tomato if it had to choose between dissolving in a water or dissolving an oil it will dissolve an oil in fact it really likes to dissolve an extra virgin olive oil like an olive oil and what happens is that when you eat a tomato or when you actually cook tomato with olive oil think Mediterranean diet you really get a lot of that lycopene into the olive oil and because it's already dissolved in the olive oil when you eat the tomato and it's in your gut and your uh and the oil and it brings the lycopene into your bloodstream you can get about um uh three times more lycopene the good stuff into your bloodstream if it's been the tomatoes been sauteed in extra virgin olive oil so cooking and preparation also can make a difference to get more of the good stuff now once the Leica pays to your body remember what I just told you it prefers to dissolve in oil well what's oil oil is fat so guess where the lycopene is going to dissolve in your body after it's in your bloodstream it's going to make a beeline for your body fat in fact this has been studied in young women who are in college in graduate school so normal young healthy women and they try to figure out where does the lycopene go where what kind of fat where does it go in the fat so first it goes to the belly belly fat next it goes to the thighs thigh fat third the lycopene dissolves and and and homes in like a heat-seeking missile to your butt fat all right and once it's embedded in your fat what does it do it actually goes to town and prevents fat cells from expanding so quickly because that's why why we visibly see lumps and bumps in our body is when individual fat cells begin to expand and you get a hundred a thousand a million of these fat cells expanding now you can see it in a mirror okay so lycopene from Tomatoes especially cooked in olive oil actually has this added benefit of actually helping to prevent our fat from expanding but there's even a more um sophisticated trick uh it can the lycopene has up its sleeves lycopene once we eat it activates a kind of fat called Brown fat now remember I just said a few minutes ago we've got uh two different kinds of fat in our body white fat like going to the paint store and brown fat well Brown fat is what lycopene triggers and it's like turns on the switch of brown fat now why what what does that mean when you turn on the switch of brown fat I call it firing up your brown fat it ignites your brown fat your brown fat undergoes something called thermogenesis meaning it fires up the heat it basically fires up energy consumption and where does it actually draw that fuel in order to burn down um uh to burn the heat for thermogenesis your brown fat draws the fuel from your white fat so the good fat Brown fat depletes the fuel the fat from your harmful white fat good fat Brown fat fights harmful fat white fat starting from the visceral fat the stuff in your tongue and the stuff that packed into the food of your body tomatoes with lycopene will do this which is really really amazing by the way I gotta tell you Sarah and and people will remember it this way this is why I want to sell to you why is brown fat Brown I'm a scientist I always like to ask like why right it's like the little kids that go like hey Mom why is brown fat Brown there's an answer to that it turns out that the um engine that fires up the uh uh Brown fat uh are called mitochondria these are tiny little fuel cells that are in normal parts of our human cells and there's a lot of mitochondria like these like nuclear batteries packed into our Brown fat now mitochondria they're in there because that's what that's what they the battery uses to fire up the fuel consumption actually contain a lot of iron that's what's in mitochondria a lot of iron now think about what iron is if you had a pile of nails made out of iron nails and you left them outside what color would they turn after a couple of weeks Brown so the brown fat is brown because of the fuel cells the batteries in there that can burn down harmful body fat and those batteries have a lot of iron and when iron gets oxidized just like pile of Rusty Nails they turn brown that's why Brown fat is brown I love that clip I love that's it brown first and I obviously have learned about Brown fat and white fat obviously from my bike how much a day is my nutritional days but I wish they explained that to me like that in a lecture I would have just got it so much easier exactly it's one of those things that you can visually now represent and it just makes this whole conversation around having choices and why to make those choices a lot easier when it comes to food and it was making me think when I was reading it you mentioned obviously soda is one of the things that we should be avoiding and I'm just looking down while I'm drinking and I've started to drink a lot more green tea and I know that you've got a part in your book about green tea you recommend two to three cups a day which is actually quite a lot wise you'll be having more green tea in our diet what's kind of the fundamental properties that it's got I am so happy that we've teamed up with blue men for this season of the podcast to claim your free month of natural mushroom-based supplements head to blooming.co.uk and use the code lwbw one thousand to try it for free there is a link in the show notes well let's pick up from what I was just talking about you know the brown fat being fired up and activated by tomatoes and lycopene it turns out many other foods can do something very similar green tea has polyphenols called catechins and these catechins have been studied and guess what they do they do a lot of good things for your health okay but we're for the purpose of our conversation today it's been discovered they also activate our Brown fat they help to fire up our Brown fat to burn down harmful white fat so they consume Fuel and by the way if you're sipping tea all day I do recommend about three cups of green tea a day that's most of the epidemiological Studies have shown you know if you go to three to four cups of green tea a day it's it's it's that's where the sweet spot that's where the good stuff starts to happen in your body but rather than think about chugging we're not talking about soda you know we have to finish a can or finish a bottle or finish a glass green tea if you look at Asia Japan China okay my grand Uncle who grew up in a tiny little town town was a village in China lived at the base of a green tea Mountain he lived to 104 years old independent sharp of mind and he attributed his great long healthy aging quality of life to the fact that he sipped tea all day long as a brevage as a beverage that was at his fingertips so he always had a mug like you just had there somewhere Within Reach and he sipped it all day long and by the way when the tea was emptied he just put more hot water in it because tea leaves or tea bags can actually be used over and over and over again we don't actually have to throw it out and get a whole new pot just put some loose leaf tea hot water and you could sip that all day long and you'll probably have more than three cups over the course of a day so green tea can activate your brown fat to burn down harmful white fat to improve your metabolism because when fat goes down your metabolism will actually naturally rise at any age even middle age people and by the way you're also burning away harmful body fat packed inside the tube of your body and eventually it will also start to affect the fat that you can see in the mirror you mentioned coffee as well Sarah and I want to actually make one clarification that I think will be helpful for people a coffee is actually good for you I actually drink coffee as well I drink coffee and tea I tend to drink coffee in the morning and I'll sip tea for the rest of the day yeah so coffee is actually really great so what's in coffee I told you that there's catechins in tea well we do know that there's something called chlorogenic acid chlorogenic acid and coffee now chlorogenic acid does the same thing that lycopene and catechins from green tea do fires up your brown fat to burn down harmful white fat so again we're starting to find common Pathways that foods can actually help activate these Health triggers in our body in order to be able to improve our metabolism and burn down harmful body fat look this is very different then taking these prescription weight loss pills or having liposuction you know all this crazy obsessive stuff that people are actually doing look have a coffee in the morning and sip green tea the rest of the day so let me tell you a little other Pro tip about coffee chlorogenic acid chlorogenic acid is also is found in coffee but not just coffee it's also found in apples it's found in pears it's found in other fruits as well okay but it's really powerful in coffee now if you want to get the most out of your coffee you want to actually get a medium roast coffee compared to a light roast or dark roast dark roast is will start to degrade the chlorogenic acid you'll still get some but you probably degrade about 30 percent of it medium roast it's at its peak number one for chlorogenic acid and coffee but if you want to really max out okay and I do understand some people are one are interested in knowing like how do I if this is good how do I do even better you want to max out on your chlorogenic acid or coffee drink coffee made with organic coffee beans organic coffee beans will have the most up to three times more chlorogenic acid than conventionally grown beans now why is that it turns out that chlorogenic acid like many of the bioactives you find in fruits and vegetables plant-based Foods these bioactives like chlorogenic acid are made by the plant as a response to being wounded uh when they're growing now when you're like what are you talking about wounding I'll tell you what I'm talking about when you grow naturally in the wild plants like coffee plants grow with little insects that are nibbling on their leaves and stems every little nipple is an injury to the plant and the wound healing response of the plant is to create more caloric acid you make more of the good stuff when there's net when it's living in a natural state with natural insects in the environment now you spray that with pesticides you have all very few insects little little a lot less nibbling going on less wounding less need to create chlorogenic acid and so this is why organic beans have been researched and shown to have much more chlorogenic acid than conventionally grown beets well and that's just one one really good example of actually why organic can even be better for you as well like as well as just the beans that you choose why that organic kind of stamp is actually really really important if we can make those food choices exactly and by the way this what I just told you is a common theme we're finding it as strawberries we're finding it in pairs we're finding it in apples I used to recoil in a negative way when Organics first came out and the sales pitch to me was that here you have the opportunity Dr Lee to pay more money to have less of something that you didn't want to have in the first place which are chemicals like pesticides I just felt that was wrong it was morally wrong ethically wrong I just felt it was wrong inside okay now I actually um feel differently very differently with this new research because number one the price of Organics has come down overall and a stamp is a guarantee but you don't even need to have that stamp if you know the grower the farmer and they're using organic practices that to me if I know my grower actually can be good enough but the key part of it is that now the research shows that you get more of the good stuff the more better bioactives that activate your health activate your metabolism improve your health defenses raise your Shields of Health that I'm willing to invest in I am willing to invest in my health by getting more from the type of plant that's grown under conditions that are more natural where they're going to have more things that defend the plant and also defend me which by the way takes me to a little uh Public Health statement I want to make which is that these bioactives just talked about are now being confused in some circles online as anti-nutrients I don't want people to uh to pay attention to this term anti-nutrient okay there are thought leaders and there are uh influencers or talk about anti-nutrients it's all baloney that's a made-up word there's no scientific term called an anti-nutrient A bioactive produced by plant that deliberately prevents your body from absorbing other nutrients most of these polyphenols and natural chemicals activate your health defenses that's what food is medicine research is revealing if there's something dangerous in a plant it's going to be a poison you don't want to eat it there's so much mix in health information out there so the more that we can have this conversation around terms that aren't correct it's fantastic and that leads me to something that I actually saw and I'm wondering if this is true on food combinations now because I'm British I love my tea now is it true that if you add in milk to an algae tea or a English breakfast tea that is less good for you honestly I want to say less healthy but less potent I did research doing comparative effectiveness of Health with different types of tea and we were trying to be completely open-minded and not have a preconceived bias to say that green tea was going to be better than other teas black teas right the fermentities and well as it turns out um we were surprised that the Japanese and Chinese teas while they were quite potent were less potent in one study one Health attribute of green tea which we looked at the effect on our circulation turns out that Earl Gray was better than both Chinese and Japanese tea green tea is by itself now maybe it has to do with the Bergamot that creates that orange fragrance in the tea but nonetheless there you have it and then for combinations then we Blended the Japanese and the Chinese tea together now we got Synergy so even within teas when you blend them and this is that tradition that you see in England for example blend a tea blending and to look at you know different types of not just the flavor now even the health benefits look like they can be different um I'm going to come back to the dairy and the milk in a second however what about other teas what about oolong tea that that kind of the brownish tea that you get in a Chinese restaurant on a tabletop love and a long day oolong tea is a lightly oxidized tea that's a little bit more oxidized than green tea which is like not oxidized also really powerful for your metabolism because the catechins that green tea gives you also present in oolong also activates your good fat to burn down your harmful fat and improves your metabolism excellent uh choice now what if you go to the far extreme the most oxidized tea you can imagine is also a fermented tea called puer that's spelled p u apostrophe e r p r t comes from the village of poor that was on the Silk Road thousands of years ago that connected Asia to Europe the Mediterranean right this is the silk trading route and what people and I read about this in my book as well either beat your diet you know people think about trading silk on the Silk Road that's how it picked up its moniker but it turns out that they traded food and recipes as well but you're talking about journey by Camelback or horseback over thousands of miles in very inhospitable territory so when they wanted to trade goods like tea they had fermented tea highly oxidized so it would last the journey so when they so puer was a village that created poo or tea highly fermented it would last the journey of thousands of miles to be traded into Europe and the Mediterranean it turns out that the poo or tea is a fermented tea it is great for your metabolism great for your metabolism it's the smokiest darkest tea you can imagine it's a digestive actually after eating a meal in a in traditional a banquet ceremony in China sometimes I'll serve you some poor a little cup of poo or tea kind of like the single cup of espresso you get the end of an Italian meal this poor tea is good for the metabolism it's a study in clinical trials in humans and one of the reasons is because of the catechins that's still present in this highly oxidized tea but it is a probiotic tea fermented foods have their healthy bacteria like kimchi like sauerkraut like yogurt and it turns out that pure tea has its own bacteria and that's the bacteria that you actually sip in the tea activate your gut microbiome improves your glucose sensitivity Slims down your visceral harmful visceral fat quite amazing so please uh Sarah Anne continue to enjoy your green tea enjoy your coffee enjoy your oolong but explore tea it looks like the more research showing is all good for us so I want to actually give you another qualifier of how to get the most out of your tea yeah now I you know I've traveled to England I know what a hallowed tradition and a delight it is to actually have an afternoon tea and you know I I know that having milk or cream in tea is something that many people actually do as well as in coffee now one of the things that I write about and this is very clear from research is that when you put dairy in tea well I'm not talking about the saturated fats I don't talk about any of that stuff it turns out that that dairy milk I'm saying dairy milk meaning cow milk um actually forms in liquid little soap bubbles the fatty part of the of the milk will form little soap bubbles in the tea the fat likes to stick together little soap bubbles those little soap bubbles trap the bioactives like the chlorogenic acid in coffee like the catechins in green tea and when you actually drink that with tea or coffee with milk or cream dairy cow all right the sum of the catechins the chlorogenic acid the good stuff is in the middle of the soap bubble and the soap bubble goes into your stomach and rolls down into your intestines before you can actually absorb it so you absorb about 20 percent less of the good stuff in your upper gut than you would if you drank it straight you still get it you just get a little bit less now that's because of the fat in Dairy the dairy fat cow but you use soy milk nut milk almond milk it doesn't do the same thing So Pro tip is that if you enjoy cutting your the flavor of your coffee with a little bit of milk choose a plant-based milk instead of a Dairy Milk and then you'll be able to completely enjoy it and if you and do enjoy Dairy just know that you're just getting a little bit less because you're absorbing less some of it's been carried to the lower part of your gut wow I mean all of these things are so fascinating I generally love oat milk so I feel quite pleased with that research but when you said nut milks I thought oh gosh what you're going to say but actually we're fine if we're drinking non-dairy milk but for you what would be your top five I feel like tea and well green tea or the other tea that you mentioned and tomatoes would be those two but what would be the other ones that you would say to try and include after you listen to this podcast to really help eat your diet what would be that the five key things that you would say Okay so let's get beverages I'm going to throw tea and coffee in it as one they they have such powerful benefits and it's something that any almost anyone can incorporate into their everyday life yeah easily and they probably already do it so keep doing a good thing that's one I'm going to lump those two into one second one Tomatoes absolutely great cook them eat them raw um uh by the way in the market sometimes you see these purplish Tomatoes now they've got like a a dark color to them they have anthocyanins they have even more bioactives that also fight your um uh harmful body fat so tomatoes are a good one second category third I want to say are beans white beans lentils red beans black beans any kind of beans they actually have phytic acid they uh at the bioactive they are great sources of dietary fiber and by the way the common denominator of the diet of people who live long and prosper in the blue zones is that they have legumes some kind of beans could be edamame beans it could be white beans and you find these in all those Mediterranean and Asian cultures those traditional Cuisines they all have bean dishes that's the third one I would actually say fruits all the tomatoes are fruit I would encourage people to really enjoy seasonal fruits two good choices are peaches in the summer there's nothing more this is a little bit of my personal preference nothing better to me than a juicy ripe Peach in the summer I've got some in my refrigerator right now amazing it's a like a like a delight to me um and in the fall a little bit later you can have pears or apples so I think fruits like that are really quite amazing okay so beverages we covered Tomatoes at fruits uh beans we covered and the last thing I would actually say are tree nuts tree nuts as something you could snack on during the day are amazing because they're diverse Macadamia walnuts pecans almonds pistachios pine nuts you know the pine nuts you actually can make pesto with what a great way to actually get this so again you get great sources of dietary fiber that can be cooked in lots of different ways now here's again I want to give you give anyone listening to this practical Pro tips because um you know even good plant-based foods can be not so good if they're find their way into sort of these big manufacturing processes that that put them through a lot of added chemicals or added sugar so buy your nut buy tree nuts the kind you like or mix them together get the mix you like um kind of like I wouldn't say raw but prepare to eat in the sense of like they've been cooked like cashews need to be cooked to eat them or or shelled it makes it a lot easier for you make up your own preparation of your nut snack if you like them a really easy way to do it is that you know they're ready to eat when you buy it that's in bulk out of a scoop but if you want to actually make it tasty um take a cookie sheet put a little foil on it put a little bit of extra virgin olive oil put your nuts down put the nuts into the pan sprinkle a little bit more oil and then sprinkle a little a little bit of salt not too much sodium a little bit of salt to light up the taste and then take your choice of dried herbs and spices to light it up turmeric uh has got curcumin Chili Peppers have capsaicin capsaicin when it when The Zing lights up on your tongue text messaged your brain sends uh signals down your the nerves in your neck down to your brown fat triggers that brown fat to undergo thermogenesis and now you're burning down harmful fat so here's how you can actually have roasted nuts that you get to flavor and season yourself so you know there's no chemicals in there that you can then actually use to activate your metabolism and you get a good source of dietary fiber which we don't get enough of for most of us in society a great way I think I covered five there with a company you did kind of like coffee into your one but no I just think there's practical tips and I love it it's like a trial mix a homemade trial mix those things where you know if we are running around just having that in our bag or you know either made when I was in Sicily I loved parmigiana but I was like how can I add more protein and good fats into this and I swapped it out when I made a cashew cheese which actually doesn't take very long a bit of yeast a blender some water some cashews and I actually use that instead of parmigiana through the dish ah okay wait but then did you include parmesan in there I didn't no I substituted with cashew cheese and I had like a little bit of mozzarella on the top and so this is actually something that you know I'm very passionate about because I in case your listeners or viewers didn't get this I really I'm a foodie I enjoy food and I actually enjoy cooking food and I enjoy exploring food so I spent a few months this summer um uh exploring the Mediterranean and I go into the markets to take a look at what is part of the culture at this time and I think about the science and I connected to what people are eating and how they're eating it and I talk to people about how to do preparation so your little tip on the cashew cheese uh spread is fantastic but I do want to actually tell you that there is a um little-known benefit to us having enjoying Parmigiano-Reggiano cheese as it's made in Italy um it turns out that cheese is the fermented product right that's no surprise yeah like yogurt and original Made cheese like you would have in Italy or like you would have in France for example or in the Netherlands okay um are made with starter bacteria and so you wind up actually having a probiotic food so it's been studied that parmesano reggiano the starter in it is called lactobacillus rooteri that is a beneficial gut bacteria that we don't get enough of and so if you are choosing among a cheese spread and you feel that you want to be tempted to have a little bit of this salted cheese that has you know too much of it's got a lot of saturated fat but you want to just sort of say you know what I got to find a reason to stack to taste a little bit of this stuff it's a probiotic it's a good probiotic cheese in moderation so next time I come around when I'm having pasta at my local Italian across the road and they say do you want some Parmesan or I say yes it's great for my gut exactly that's going to be my answer socially thank you so much for coming on and sharing such an extensive amount of knowledge I honestly was speaking to some people this morning they saw your book they were all saying in the meeting how obsessed they were with your book you know first of all congratulations on such a success of your second book your first book I actually bought for my father after he was diagnosed with type 2 diabetes and that really really helps someone's Journey so thank you so much for all your incredible work and we'd absolutely love to have you back on the show to just talk more about the subject that is really hard to fit into one podcast episode it'll be a pleasure pleasure is mine and I would look forward to coming back thank you so much for having me on thank you so much Dr William Lee for coming on to live be well now there was so much richness in that conversation and I've just asked Dr William Lee a bonus question for my Apple subscribers on why we should get into food journaling before we start exploring our health Journey head to Apple podcast to start your free trial of Livewell be well I've got a quick question for you before you go are you ready to reset your health if you've been listening to my podcast or watching my YouTube channel for a while you'll know that I believe everyone's well-being journey is totally unique and it needs to be tailored to you but sometimes with all that important information out there it's tough to know what to listen to what to ignore or to prioritize how to make the best decision for you it means taking that first step just gets put off delayed or even ignored but I'm here to help and I am so excited to offer you my 30-day mini course to help Revitalize restore and totally reset your health so you can discover the happiest of you your journey might include harnessing your breath work and mindfulness gain changing up your diet for healthier meals or simply improving your daily habits to be healthier and happier whatever your decision my course is the perfect jumpstart you need and you'll get access to the course for a one-off payment for just 14.99 just click the link in the description or visit my website and I'll see you there and by the way I've got tons of videos for you in this Channel and YouTube thinks that you're like this one the most so why don't you click on it now and give it a try thanks for listening foreign [Music]

Channel: Live Well Be Well with Sarah Ann Macklin

Views: 94,089

Keywords: dr william li, william li, william lee, dr william lee, eat to beat disease, eat to beat your diet, health theory, how to live longer and healthier life, self improvement motivation, healthy foods to eat everyday, healthy foods to eat, self help podcast, self development podcast, health tips for women, healthy foods to eat to lose weight, healthy foods to lose weight, self improvement slander, self development books, doctor william lee, sarah ann macklin, blood vessels

Id: ANkRWEalbQk

Length: 74min 35sec (4475 seconds)

Published: Wed Aug 30 2023