The 3 Foods You Will NEVER EAT AGAIN After Watching This! | Dr. William Li & Lewis Howes

we are about to dive in in this episode of all things healing the body and losing weight and preventing disease that's what this is going to be about and I'm curious before we get into these these insights if people follow the advice we give them today if they start following some of these principles how many more years do you think they'll be able to extend on their lifespan if they just start applying some of the things that we're going to talk about and also the things that you have in your book you want a number yeah 20 20 years yep you think we can extend like I think so yeah wow yeah we ought to be able to actually get I mean look I'm a medical doctor we ought to be able to get people well into their 90s in really vibrant health and the only things that actually keep us from getting there really are the impediments that we create for ourselves what are those key impediments that we create for ourselves habits um and that is it a big umbrella for a lot of things that can actually take down and our health I would say access that's you know an issue of society more people need to have equal access to things and then I think um something that you talk about which is self-doubt yeah a lot of people doubt their ability to um uh to claim their health to be able to command their health and one of the things that I really believe in I mean because I I've seen this myself I really try to get other people to practice it is how do you overcome those self-doubts so that you feel armed so that you are capable and you're confident be able to go out there and and take back your health right right it's interesting because I feel like a lot of us have basic knowledge that you're supposed to eat good things you're supposed to sleep a certain amount of hours you're supposed to drink mostly water and you're supposed to move your body I feel like a majority of at least Americans know or heard that at one point right Middle America has heard that at one point if not many many times so we have the basic knowledge of living a healthy life but why do you think we go against medical advice holistic health practices and wisdom of extending our life because I think the idea of eat moves sleep smile right those are the that's a bumper sticker all right and everyone can wear that t-shirt or drive around with the bumper sticker but actually knowing what to do is not is I think compromised if you don't know the why why should you do it because that internalizes the reasons you know and that wants you give you the motivation so again you know back to this whole idea of you have to be confident in order to be able to go out there step by step every single day to be able to take your health you know what belongs to you what I tell people is that health does not happen in the doctor's office Health Care does not happen to doctor's office that's sick care right Health Care actually happens when you're between the doctor's visits that's what we got to do for ourselves and finally the science is beginning to deliver on the whys that's what's important this the science you said are delivering on the wise yeah we're starting to understand why we should be doing things really yeah why we should be sleeping why we should be moving why and you know and also adding nuances to the what's because you know eat healthy things whatever that means even when people talk about eat plant-based Foods well why you know what is it exactly and to go beyond you know the hand waving kale waving kind of stuff I think that's well that's what I'm all about getting to those details and what would you say are the three or five foods that people should avoid that will take care of a lot of these problems if they just avoided a few key Foods or ingredients that would help them extend their life tremendously yeah well look I'm going to tell you them but I want to First say my research and sort of really what I've been trying to do is to tell people what they should add to their lives because if you spend more time adding the good stuff to your life that you enjoy there's just less room for the bad stuff but if you want actually the answer to what are the sort of unquestionably bad things that if you were to really systematically remove you're going to be better off for it and live longer and better I can tell you Ultra processed foods is one of them okay anything in a box that has like you know 20 ingredients that you can't pronounce that's a pretty good sign and if you look more closely they're artificial preservatives artificial coloring artificial flavorings you know the drill that's the stuff that's been you know flooding our nation really since the 1950s and with a lot of marketing associated with it so then it kind of like hypnotizes you to go for that that's one number two I would say processed Meats now look I mean we all grew up eating different kinds of processed Meats but you know that lunch meat that you know the Bolognese sandwich that you know the cafeteria lady you know your mom's put in your lunch boxes look um the World Health Organization considers that a a level one carcinogen really yeah and so think about what that means that a world Authority on health has put a label on it all right it doesn't mean that you can't eat it sometimes right but if you eat it regularly like a lot of people do that's you want to cut out that's number two number three soda both regular soda and diet soda now look I I enjoy a soda every now and then just like the next person yes all right however most people don't realize there's like nine teaspoons of refined sugar in a typical can of soda and that overwhelms your metabolism all right and your body just can't handle that it can handle a can but you know those people who say like I have a I have a six pack of soda every day that's crazy yeah it's crazy like clearly you're not able to forget about the word calorie it's just that you're flooding your system with things that challenge your metabolism and there's no way you can actually handle that and what happens to the system when you flood it with that much sugar at once and then if you do it over and over every day for years okay so when you put sugar in your body it the same it what happens is the same thing that happens if you put any kind of a piece of fruit in your in your in your body or anything healthy broccoli um your body will sense that it has food that's fuel as energy calories all right and immediately your body secretes hormones like insulin and that insulin basically says hey let's take any energy you got and let's put it into the fuel tank all right that's like pulling your your car over to The Filling Station and putting that nozzle in the gas tank and so the insulin Rises and you're you're taking the energy you need and storing everything that you don't need at the moment all right now your regular cells are running off this fuel anything extra gonna get stuffed into these tiny little fat cells normal healthy fat cells we need our fat okay there are there are fuel tanks but if it but nine tablespoons of sugar you're going to be filling up more and more and more and more those fat cells are going to expand and when they run out of space because you've actually filled up the water balloon your body's got to make more fat cells wow all right and they those get filled up as well and that's what happens day after day after day after case after case of soda and I'll tell you people say well I'll then I'll have the non-nutritive uh soda I'll the the diet soda what does that do it's worse diet soda is worse ironically it's worse come on how so the reason is diet soda with artificial sweeteners actually doesn't overwhelm your metabolism directly what it does is that the non-nutritive sweeteners that don't get absorbed in your body's calories sugar-free go down and poison your gut microbes come on your gut bacteria now a lot of people say well you know the evidence isn't really there I can tell you as a scientist following this field that the evidence is stacking up you damage your ecosystem of your critical Health bacteria healthy bacteria and that healthy bacteria commands our immune system lowers inflammation helps us heal from the inside out and even controls how we feel our emotional Wellness all right so the bottom line is that either way you cut it if you need to slake your thirst on a super hot day you know there are other things that you can drink if you need to drink a soda and listen I've been in that spot it's super hot I just gotta have a something something all right you name the brand one can and then realize that you know your body's going to have to recover from that yeah it's gonna take a day or two until you get back on track wow and so if you had to choose between regular soda with all the sugar or diet soda with all the other ingredients which do you prefer I used to play this game with a friend of mine you know would you be even rather eaten by a white shark or drop in a volcano which one they're both bad you know what honestly from what I know as a scientist I'd rather have the Regular Show really yeah one can one can if you had to choose one can of each listen uh my metabolism because I don't have diabetes actually will spring back it'll take a little while yeah all right it'll be resilient I've got 39 trillion bacterium I got microbiome and that's going to take a lot harder to recover that um wow is there one more thing you would add to this list of what to avoid well I mean I guess again all these things in in moderation moderation will be okay I would say alcohol yeah you know now and I'll tell you this is I was just telling uh some folks about this I have a very specific philosophy about alcohol because you know you've heard about well one or two glasses of red wine a day lowers your risk okay in no case is the benefit coming from the ethanol the actual alcohol coming from the stuff that comes out of the fermentation in the red wine the Resveratrol and the other polyphenols and even beer you know I mean beer has hops those hops actually ferment out some of the really great stuff it's not the alcohol in the beer either and so what I tell people about alcohol is as far back as humans have been cultivating grain they've also been fermenting it alcohol is very par much part of humanity we celebrate births deaths weddings holidays with alcohol and so I'm a big believer in being who we are right so Traditions traditions and I believe in that so what I would say is you know that's important to you go for it but be moderate and recognize again this is the why part of it that in no case is it the ethanol and the alcohol that's good for you it's the other stuff that's good for you but you know what I totally respect the fact that it plays a role in our Humanity right and I I have a hard time with this because I've never been drunk in my life you know my parents didn't drink and and they were just like you want to have a clear mind as frequently as possible life is hard enough with a clear mind trying to make good decisions consistently and managing stress when you flood your mind to be weaker and the Brain to literally be weaker and the body to be weaker with alcohol it just makes it harder to make conscious decisions so I'll I'll kind of give you a little refinement on the medical side it is weaker but it's actually less coordinated exactly to make good decisions we need really good coordination we need to have situation awareness good coordination alignment strategy execute speech awareness everything all that kind of goes with the fog you know when we actually have mind altering substances what does alcohol do for the gut microbiome how does it affect it positively or negatively you know I would say that by and large if you drink a lot of alcohol it's a negative most of the studies so far and we're just still learning how to study the microbiome fairly neutral if you you know like if you because you're drinking alcohol with food oftentimes all right like we're not talking about you know loss in Las Vegas kind of stuff sure all right and um uh and actually some other some of the polyphenols that come from fermented alcohol products actually help the gut microbiome so it's not a simple picture sure right um different than a soda different than the soda yeah no ironically there's no benefit yeah right it's just a sugar bomb um one of the things but I love that you said alcohol as a doctor that this is not something that we should this is something we should avoid you know if you want to do it for the traditional base or things like that cool but just know it's not really adding a lot of nutritional value to your life Zero Zero nutrition value so it's the same thing with me of wanting to have a candy bar it's not adding any nutritional value but I'm going to do it from time to time and you're going to enjoy it in that time yeah but you're not going to continuously abuse that you're exactly not to be a glutton about it exactly yeah and what about the three to five things we should add or use more frequently to help us improve the quality of our health in my first book I wrote about 300 different foods and it's my new book I wrote I write about 150 foods that improve your metabolism so I've got quite I got quite a choice uh a list to choose from for for a choice um what are the five most powerful to burn fat and heal your metabolism and live longer and live longer what would you say if you could only choose five foods consistently yeah and obviously variety plays a big part in you know nutritional value in the gut microbiome but let's just play devil let me let me give you let me give you two for sure yes and then I'm gonna come up with five as sort of uh a flyby of things that I enjoy two things for sure Coffee and Tea to add to add yeah really yeah t in every way activates your body's Health defenses and improves your health defenses and not just green tea not just straight on green tea in a bag matcha tea ceremonial tea oolong tea the fermented slightly fermented tea and even the ultimate fermented tea which is poo or tea comes from a little village in China and it's a Ultra fermented dark Smoky digestive tea interesting it's a probiotic tea good for your gut microbiome okay improves your metabolism okay all right so uh so t as a category be one but not like a t like normal tea bags that you get at a store but specific types of tea well but you can get them in tea bags okay cool yeah um the other thing is coffee now why coffee why I mean I've heard from different individuals I don't know if they're actually nutritionists or scientists but I've heard different people talk about this from a sports performance point of view that coffee in the morning causes the body to be more acidic and you don't want it to be acidic you know for performance but I don't know again I'm not a nutritionist or a scientist so can you speak into that yeah well let me first address what you just were describing from a medical doctor's perspective there's a lot of discussion about acidic blood and basic blood I can tell you as a physician who's taking care of people in the ICU all right our body is a perfect balancer of pH in your blood at all times very narrow range you cannot acidify your blood if if you had acidic blood you'd be in the ICU with sepsis and you'd be on your way out guarantee you that okay all right so this whole idea that the foods you eat can acidify or neutralize your blood not true it's I mean I've never seen it as a physician okay all right I don't think it can be done because a bacteria can do it like when you're when you're a septic you have overwhelming infection that will acidify your blood cup of coffee absolutely not now I'll tell you though there is acid in coffee it's called chlorogenic acid but unlike a harmful effect in fact it gives you all benefits really a couple of things the chlorogenic acid does and then I'll tell you something really interesting about about the organic versus a conventionally grown coffee okay so claritinic acid actually first of all activates your circulation makes your blood flow better oh your brain your your muscles your organs I have better blood flow over time okay not it's not like an instant hit and boom you got better circulation but over time when you say regularly drink yes that's what it actually does number two it actually protects your stem cells so it helps you renew yourself from the inside out so we're healing ourselves continuously replacing the injured and the dead and the slough sloughed off stuff just more tissue chlorogenic acid actually helps your gut microbiome makes a better gut health all right which then helps your immunity and everything else chlorogenic acid also slows down the degradation of your telomeres really means that it slows down cellular aging and it improves your immunity all right on top of that chlorogenic acid helps to Fat fight excess body fat one of the ways it does it prevents new fat from being made it slows down the loading up of existing fat cells with extra fuel so your balloon doesn't blow up quite as much as it normally would and the other thing it does is it turns on Brown fat in your body which is a special kind of fat it's not jiggly fat it's wafer Thin fat it's around your neck it's underneath your your your breastbone it's under your arms a little bit behind your back when the when that brown fat lights up it is like putting a uh it's like putting a lighter to your gas range whoosh you got flame and the energy it takes to burn that flame is drawn from bad fat so it's really good fat can burn down bad fat and chlorogenic acid does that so coffee actually has all these benefits so coffee can help you burn fat absolutely now is it the type of type of quality of coffee is it all coffees is a generic brand coffee you know you scoop in the important instant coffee or is it what types of coffee from everything that research has shown it is the chlorogenic acid in coffee so so so you're asking the right question so what are the different levels and different types of coffee so that has not been exactly studied yet to know if one brand or Folgers or whatever okay but I will tell you one thing that has been studied chlorogenic acid is much higher the good stuff there's a lot more of it three times as as much in organic coffee compared to conventionally grown coffee and the reason why is that chlorogenic acid is one of those natural chemicals bioactus we call it that's made in response to injuries so basically when uh in organic plants that don't have pesticides you've got normal bugs that nibble on the leaves and the stems and so as a response they're making chlorogenic acid lots of it okay add some pesticides there fewer plants a few fewer bugs right if you're past less nibbling it doesn't make as much but the plants aren't as strong defending themselves is that what that means that's right exactly they don't need they don't need they don't need to defend themselves interesting you take away the ability to defend yourself interesting so it's called chlora what's it called lorogenic chlorogenic acid acid now is this a similar case where you know people say it's good to drink a glass of wine every night because of the Resveratrol but the potential the side effects of having alcohol could outweigh just having the supplement of Resveratrol is is there any side effects to coffee that outweigh the benefit of the chlorogenic acid where you could pull that from some other source a plant-based Source or a supplemental Source instead of also having the coffee caffeine and the other things that come with it it's different than Wine because coffee doesn't have the alcohol which is a which is toxic toxic to your system coffee does have caffeine if you have a caffeinated version some people very sensitive to caffeine right so coffee isn't right caffeinated coffee isn't right for everyone all right so there's no absolutes here right it's all individualized that's what we're learning about health across the board it's all about who we are and what's right for our body uh now decaffeinated coffee get the same benefit it's got to be one it's got to be decaffeinated using a water process all right now most decaffeination processes used to be used solvents to remove the caffeine so they actually put chemicals into the tea or coffee to remove the caffeine in so doing they leave some of the residue of the solvent in the coffee or the tea and they also take away the polyphenols as well including the clergy right so what's the point of it then exactly exactly no you don't have you don't have as much caffeine all right right but you're not getting the good benefits you get less of the bad stuff you still don't have the benefits so interesting what's what's interesting is that um there so coffee generally safe to drink you know there's a lot of people used to think well it'll cause esophagitis it'll actually you know cause your heart to race not for most people actually doesn't increase heart disease in most people obviously if if you're a particular person you're sensitive to it you got to be careful but there's other sources of chlorogenic acid as well and apple a day keeps the doctor away apples have chlorogenic acids really but so does a pear a pear has chlorogenic acid as well so you don't have to you know I try to encourage people not to get fixated on only one food substance and try to go at it like crazy like mad learn that you know just know that we're beginning to discover what's in certain foods that are good for us and many times those elements that are good in one food are also found in other Foods as well right and that opens up the gateways to be able to have diversity exactly I love that now speaking of fruit and you're gonna you're gonna these are your top two is like the coffee and tea um which I think is powerful that you explained all this but speaking of fruit before the interview continues if you feel like you're not living your most authentic life not leaning into your purpose and not living the life that your future self would be extremely proud of I've written a new book called The greatness mindset and I think you're gonna love this through powerful stories science back strategies and step-by-step Guidance the greatness mindset will help you overcome all the different challenges in your life to design the life of your dreams and then turn it into your reality make sure to click the link below in the description to get your copy today okay let's get back to this video eat to beat your diet burn fat heal your metabolism and live longer which is what you talk about in the book how important is fruit in this factor or does fruit have too much sugar spiking which I've heard from some nutritionists over the last couple years that I've interviewed where you know you take a handful of grapes and the glucose monitor is spiced through the roof is that really healthy for metabolism and living longer or how do we manage our fruit intake so that it's not too much all right so there's a kind of a myth out there that the sweet fruits the sugar in fruits actually are just as bad as sugar and candy all right and that's not necessarily the case first candy is just sugar and other stuff fruits are nutrient dense which means that not only does it have sugar but it's got all these other polyphenols and dietary fiber and other uh aspects of small molecules and other things other natural chemicals are actually good for our body most of those net net actually benefit us okay for the average person who eats reasonable amounts of fruit the even a sweet fruit like a mango which is one of the sweetest fruits that I know of totally fine when you eat it it'll taste really sweet or pomegranates for example your your blood sugar will Spike but I want to come back to that in a second but you're also getting all these other polyphenols that actually will work on different parts of your body including your metabolism to benefit you and so and by the way our body needs sugar we our brain consumes sugar like crazy even outside of the diet outside of candy and so we actually need actual sugar we don't have it our body will make it all right so this is the whole thing you know in the wellness space and health and wellness space there's sort of two categories that people Veer towards they tend to make something a hero or a demon all right and I think that's really the God is in the details we need to know these details and that actually allows us to be more reasonable yeah and so for me eating fruit is perfectly reasonable if you don't have diabetes and okay spiking sugar sugar spikes all right if you're an average normal person no problem your body is fully capable you know spiking sugar is kind of like character assassination of the food it actually doesn't matter your body is supposed to have a sugar Spike and then it'll actually take it down it's just drawing energy into your cells what I tell people is like a spiking sugar is basically like what happens in your car when you're filling it with gas gas Tank's going to go up all right but then you're going to burn it down and your body actually stores it so I wouldn't get I wouldn't get wigged out about you know people that are monitoring like moment to moment their sugar spikes that's interesting but it's less important than overall what actually happens if your body's unable to take down that sugar that's a problem that's a problem the spike isn't the problem it's the long tail of your body's not if your insulin's not working you're not sensitive to insulin or if your metabolism is not working you can't take that energy in now you got a problem yeah how do we maximize our metabolism to take in the sugar spikes of life that's a good question um the way to actually do it honestly is the not only what we eat which matters a lot but how we eat and when we eat so you you know that um okay let me give you an analogy and this will actually get a little bit into the topic of intermittent fasting which we'll talk a lot about I like to explain metabolism in a very very simple way our body is just like a car when you're driving your car you got an engine you check out the fuel tank when the fuel tank is running low pull over to The Filling Station take out the nozzle fill up the tank all right when the tank is full click nozzle stops putting gas in put it back get back in the car and drive off and your gas tank is full our body is the same way our bodies send engine it runs okay and when we're low on fuel all right and fuel for us comes from our food what we got to do is pull over to the dinner table or to the restaurant or to the refrigerator in order to load up on fuel now our fuel comes from food and we call it calories but I I tell people don't get fixated on the word calories don't you don't need to count every calorie you actually have all right the quality of the fuel matters for sure we talked about that a little bit all right so you do want the highest quality of fuel that you can put in your body just like if you actually put crappy fuel in your gas tank right you know your car is going to run but eventually over 10 years five years 10 years you're going to be screwing that engine all right your car is not going to run as well as if you took care of it that's kind of like the analogy for our body all right so how do you actually maximize your metabolism our metabolism is how our body takes the fuel the food energy from food moves it in ourselves and then allows our engine to power it up to do whatever it is we're doing blinking speaking jogging running lifting whatever it is you're doing all right that's what our metabolism actually is now we put food in your mouth that's fuel your body senses a fuel send it produces the hormone insulin insulin actually takes that fuel in right if you put it into your fuel tank your fuel tank your body's going to run on it but then any extra goes into your little fat cells your fuel tank your gas tank no big deal and a little gas tank gets a little bit bigger because it's filled with fuel all right and then when you stop eating and the fuel gets loaded up the insulin levels will go down all right and then you're you're off you're driving away from The Filling Station that's simple yeah all right now our body is rigged so that when we are putting fuel into our system eating all right it's like putting gas into our tank of our car you can't burn the fuel it doesn't want to burn the fuel when you when you eat it doesn't want to burn it right right because it makes makes sense you want to actually load up not deplete you're you're storing up right all right and that's like that your car in The Filling Station you turn off your engine when you're filling up your tank all right rest get the rest yeah and then when you when you when you're filled up then you can drive off again and we shouldn't be moving while we're fueling shouldn't be shouldn't be can you can but you shouldn't be it's an override right like so we can override that stuff but you shouldn't be so you're asking about how to optimize yes how do you take advantage of what your body is hardwired to do yeah now think about it when you're at the gas station you're filling gas in your tank when the tank is full there's a click no more fuel comes out imagine what would happen if there was no click the tank would fill up it would come out of the tank overflow down the side of the car around the wheels pull around your feet and you're standing in a dangerous flammable mess right yes now when we eat food we don't have a clicker to stop us from putting food in our mouth okay we should we should but we don't all right and so what happens is when we actually eat over eat okay eat too much so this is the how eat too much what winds up happening is we're putting a ton of fuel into our system now there's no leaking of the food out we don't it come won't pull down around our feet our body quickly stuffs it right so it's it it has all the energy it needs it stuffs what some excess into the existing fat cells existing fat cells get bigger bigger bigger bigger all right oops now you fill them up they're like tight water balloons about as big as they'll get wow now the body still got fuel to store what does it do it makes more fat cells ah and now it fills those up and that makes more fills those up now you can see why when you overeat you have too much fuel you want you gain weight and you develop too much body fat now what happens that fat grows bigger and bigger and bigger over time it's a big it goes from a little bit to a bigger Mass it needs a blood supply okay so it actually reaches out to try to grab more blood vessels to feed it but if if you're if you're overeating and if fat is expanding so fast because you're just storing Fuel and you're not able to it's not able to get blood blood vessels fast under a blood supply fast enough guess what the middle of it starts to die it's called hypoxia and that middle of the fat behaves like a tumor it starts to die and when it dies it becomes inflammatory this is why when you have too much body fat it becomes an inflammatory dangerous inflammatory situation just like if you're standing in that filling station with the gas overloading spilling out over on your feet and what happens when the body stores too much body fat and we have that much inflammation in the body fat yeah well first is a derails your metabolism all the hormone natural hormones we should talk about what fat normally does because that's another big myth that has been you know that science has actually started to help us rethink uh what what body fat actually is but but basically our body fat normally protects us as the cushion it's a space heater it will burn extra energy but it also is an organ in the body I don't know people don't realize that is an organ like your pancreas like your liver like your kidneys your fat is now really truly an organ it's an endocrine organ which means that it secretes hormones all right the three hormones it's increases 13 hormones that we know of but the three that are most important one is leptin which basically is a volume switch to your brain for your appetite when your fat makes leptin it tells you you know what slow down there hey buddy you're not that hungry all right so it turns it down so the volume goes down so you need that I got more of that I need more of that to turn it down for me now uh the other hormone it makes is called adiponectin now many people won't have heard of some people might have heard leptin they may not know a diponectin a dipponectin is the hormone that if I were to take a vile blood from you and measure it in a lab is one thousand times higher in level than any other hormone on your body 24 7. and the reason is adiponectin allows insulin to pull energy into your cells so you need that and your fat healthy fat makes a diponectin all right very very important and then the third hormone that is of utmost importance is called resistant and resistant basically is the break to the adiponectin what's Gas Pedal Gas Pedal advertomectin lots of energy brake resistance slow down there buddy all right and so these three leptin a dipinect and resistant they're made by normal healthy fat so what happens when fat overgrows and it becomes inflammatory all of those hormones get go Haywire they don't they're not behaving the way they should behaving you're not pulling in energy all right you're not actually absorbing it and you're not absorbing energy your hunger mechanisms are not working right you're overeating all right and then you can't stop your your your um your ability to uh uh uh sort of uh trigger your metabolism what it needs to start start and stop that that gas break thing completely messed up on top of that you've got inflammation that spills out from your fat all right and when it spills up from your fat that's kind of like the gas gasoline leaking out around your shoes at a gas station in the gas station it's flammable in your body it's inflammatory it screws up your immune system it sets you up for diabetes set you up for cancer sets your blood vessels up to narrow so you want to are set up for stroke and heart attack wow it's all bad excess fat is all bad excess body fat but but don't forget one of the things that I started saying is that some fat is absolutely critical in fact we we need normal fat fat is good until it's bad right so we don't want to fear it we want to tame it if someone has got I mean if someone's listening or watching this right now and they're thinking themselves man I've just struggled my whole life with with my body weight and I've you know life happened and you know kids and or divorce or just career changes and just life just happened and just it got away from me and they're 50 70 80 pounds overweight they've gained that getting that excess body fat that they know they don't want to have but they don't want to beat themselves up because that doesn't help them either you know they're beating themselves up for too long um and that almost makes them want to eat more bad foods because they don't feel good about themselves how can they emotionally psychologically Break Free while also changing their habits and know that this is a journey it's not going to happen in two weeks and lose 50 pounds and stick but it's like it's going to take time and it's going to be a journey what can someone in that position start to think and do to start seeing consistent results do you think yeah well there's two main things I talk about in my new book one is actually um time your food figure out what time you eat and and don't eat and secondly is choose foods that actually can help your body fight fat that's a little bit of a surprise that you can eat foods to lose weight to fight extra body fat but it turns out science tells us that it's actually true wow and it's studied in people as well let's talk first about the timing of food all right remember I told you when your insuliness level levels High because when you're eating you can't burn fat so when your insulin level is low when you're not eating your body switches into fat burning mode when does that actually naturally happen when you're sleeping most people when they're sleeping or not eating right right and then what have happens when I get up in the morning they eat breakfast they're breaking their fast so sleeping is fasting it's very normal it's not it's not necessarily invented as a new fad or a trend it's actually how warp body is wired and so if you follow the wiring the hard wiring of our body the operating system of our body when you're sleeping and not eating your body's burning down fat you've got extra weight extra body fat take advantage of what your body naturally wants to do right now how do you actually give your body the most chance to burn down extra body fat sleep let's just let me just kind of like set out some hypotheticals let's say you sleep eight hours you go to bed at 11 wake up at seven all right during that time your body is actually burning fat okay which is good that's gonna get you over time to get to your fighting weight so to speak how much fat do we burn with eight hours of sleep do you know it actually depends on how good your sleep is it also depends on when you ate before you went to bed it also matters who how you're who you are right like and lots of other stress facts the way you think about yourself your identity your totally wow totally so what the things that you talk about sort of like this really harnessing your knowing yourself and harnessing your strengths and uh and healing yeah the inside out that is critical for getting good quality using those eight hours now let's talk a little bit about um when you're actually eating less because if you're sleeping eight hours at 11 to seven okay because you're not eating and you're burning fat let's say that you once you have your last bite be and buy exactly so I'm gonna I'm just trying to give you analogies that people can understand very easily let's say you eat dinner at seven o'clock all right and you finish dinner at eight all right you put your dishes away at eight all right that seems pretty reasonable for most people after eight o'clock and you go to bed at 11 do not snack no midnight snack no nibbling cookies no chips no chips no waiting for the dessert at the end all right now you've gained three extra hours from eight o'clock when your dishes get put away all the way till you go to bed don't eat I don't eat it's fine you know in the beginning you might have some habits like oh man I should don't that's a habit you want to break okay because and here's the why because if you don't eat your insulin levels go down quickly all right from dinner and then what will happen is you get those three extra hours added on to the eight hours that you have that your body's doing what it's doing so does that mean you can still have tea or like a a carbonated water or like a sparkling water just nothing with zero calories no calories right no food okay especially no desserts no noshing on those little sweet things nibblies at night what if there's a little lemon in like water lemon's okay that's okay yeah yeah okay um no sugar no and and like so then what happens now you've actually built yourself eight hours of sleep three hours of extra time that's a bonus okay get up in the morning let's say you get up at seven right don't do what your mommy told you to do when you're a kid which is roll out of bed eat breakfast get on the school bus to get to school right that's what that's how we're all conditioned here's what you want to do get up um brush your teeth take a shower get dressed take your time to get oriented of the day I usually don't eat anything for about an hour after I get up and I'm perfectly fine you know it's it's really a habit that makes you want to sit down and pull a poor bowl of cereal all right now you've gained an extra hour so that's 12 hours now right now you got 12 hours okay you got 12 clean hours that's half the day with no food with no food your body's burning it's different than 16 and eight but it's the same principle right 16-8 interfer in fasting like now you got to really push it so you're squeezing all your Foods in eight hours it may not work for everybody but what I'm trying to empower people you know to be great you don't need to go to 16. 12 get you into great Zone wow really and think about it and because because how many people do you know say you know I get eight hours of sleep but then when you really talk to them they're actually eating late at night right before they fall asleep yeah now you're cutting into your burn time interesting all right wow so lots of so that's that's one thing is really sort of the timing of your meals oh by the way I mean I'm sure this has happened to you as well busy people um sometimes skip a breakfast for whatever reason get breakfast yeah yeah or sometimes skip lunch all right totally fine you can think about that when it happens that you're buying yourself extra fat burn time all right and so for people who you know in that scenario you gave you know somebody who's overweight has been struggling with it and say like you know this is what happened to me here's a really simple way just to get a little bit disciplined diary out Journal out when you normally eat when you stop eating when you go to bed and what I say in my book is that you know try to create a 12 hour food window that you that you're going to open up in the morning what time do you open the window that you're going to eat and then what time are you going to close the window that you're not going to eat anymore yeah you know it's you'll be believe me you'll be fine if you don't eat after dinner will you put your dishes away and you'll be fine if you take a little extra time before you sit at The Breakfast Table guarantee you yeah you know like you're going to be just fine and you're going to be healthier for it and some people think like eating in an eight-hour window is too short for them but 12 hours is much more manageable it seems like it's it's really not that hard to do it's been studied actually in clinical trials in people they actually compared 12 and 12 12 fasting 12 eating with 16 fasting and 80. oh oh what happened um both lost weight both burn fat you've got about 40 percent more fat burn when you went 16. all right so it you know you're fasting more yeah it makes it makes sense right you're just having more time to burn yes if you can manage that but the problem is that most people can't sustain that and for me what I I sort of practice reasonableness you know like don't be so extreme don't be extreme yeah human nature is not extreme we can all do extreme things once in a while yeah but if you really want to kind of level set to be good all the time great all the time frankly we head towards greatness you want to be good all the time it's consistency consistency that's the case yeah and be committed to it yeah okay so 12 hour window um and what about if you were going to skip one meal is it better to skip breakfast lunch or dinner is it better to have like a I'm gonna eat my protein and veggies in the morning after an hour waking up and have you know solid meal to fuel me for the day I'm gonna have like a lighter lunch and then no dinner and have a longer burn time before you go to sleep or is it better to skip breakfast and have lunch and a lighter dinner you know I think whatever works for people but I will tell you that it's better to probably for me well I way I look at it I encourage people to skip breakfast just because you're you're burning fat all night long just keep the burn keep burning keep burning yeah okay and uh and then and the key though if you're gonna skip a meal all right if the key is if you're going to skip a meal is not to overeat the next time you sit down for a food and think I'm starving ah yeah don't do it I mean again you know these things take a little bit of mindfulness a little bit of self-actualization you you just have to recognize it's in your control right what is the okay so we're talking about fat and we're talking about your new book Eat to beat your diet burn fat heal your metabolism and live longer make sure you guys get a copy of this packed with tons of research and wisdom and practical application that you can do for your daily life um what is the most surprising science around fat in your mind and you talk about fat not being the villain we've made it out to be in what ways does it support us okay so I want to tell people because I'm a scientist I'm a I'm a vascular biologist as well as a doctor as scientists we like to look at origins of tissue of organs okay what's the origin of fat right well so a lot of people don't know this but it's been studied your mom's egg met your dad's sperm your of all cells in the womb okay and when you started to form who you will later be the first tissue get gets laid down are your blood vessels your circulation every cell every organ needs a blood flow right otherwise it's not going to survive blood vessels second or tissue that gets laid down are nerves because every organ needs a signal pathway you need to be able to send commands to the organ in three steps yeah all right third tissue that gets laid down fat really little tiny fat cells start to form like bubble wrap around your blood vessels okay and the reason it does this is because remember we talked about this your fat cells are your fuel tanks and your blood receives the fuel so it's got to load it right into the tank it's you know like if you're designing a car that's what you would do right right okay so so this is over muscle this is over tissue this is over bone yeah this is the this is the primordial first fast system all right so you had fat before you had a face you could stuff with food crazy that's a key thing because we don't start to think about fat until later on in life all right now when you're born what is a health what gives us joy when we see a baby it's a fat baby chubby baby chubby cheeks round belly uh arms and legs that look like a like a circus uh balloon like Michelin Man a Michelin man right that's the and and we know that a baby is healthy if it's kind of Budgy and chubby now imagine if you saw a baby that had chiseled cheekbones like a fashion model thin arms and long thin thighs long you'd say there's something seriously wrong with that baby and you'd be absolutely right so I'm just telling you we have to rethink re what we know about body fat it's not bad what does it do well I mentioned to you it actually is a horn it's a an organ that secretes these critical hormones that turn up or turn down our appetite that allow us to suck in energy from you along with insulin that can be able to break for a second that energy in very very important in fact 13 hormones three those three are the most important ones what else does it do it's a cushion now if we didn't have fat in our body if we tripped on a rug and fell on the floor our organs would rupture wow okay got in a car accident bam your car your organs are rupture thank goodness we've got some padding in there so that we can actually it can be a shock absorber for us all right that's very very important and then the brown fat okay which is not the jiggly fat there's two colors of fat in our body Brown and white white fat is the jiggly fat the fat under your arm under your chin the muffin top all right around your thighs and your butt that's the stuff that people kind of like they want to get rid of they want to get rid of it okay that's actually not that hot it it may not be pleasing you might want to get rid of it but it's not the most harmful part the most harmful part of fat is uh is a lumpy bumpy and it grows inside your body in the organs in around your organs okay yeah it's not the external fat it's not the external fat it's actually inside so that's the scary fat yeah because you could have a big body size okay like a heavyweight uh boxer or you could be rail thin all right like a javelin thrower and you could still have excess body fat packed inside your skinny frame how does that happen if you're skinny and you still get fat on the inside it has to do with your body frame some people have thin frames think about it this way you go to the FedEx and you're going to ship some fluorescent light bulb it's kind of delicate you don't want to break so you're going to get a big thin box and then you're going to actually get some peanuts and you're going to pour the peanuts in there to Pat it right now let's say you get an extra bag of peanuts you're going to really cram those peanuts in there and so that light bulb is being pressed by the peanuts and you're going to force that thinning box to be shut tape it shut that arm's length of skill skinny box inside it's bursting about to burst that's what can happen with interesting that's what can happen with visceral fat wow so how do we get rid of the visceral fat around our organs it's one of the first fats that energy is drawn from when your brown fat fires it so let's talk about the hero fat the good guy so I talked I told you the white fat subcutaneous and visceral fat the stuff that grows inside you actually is Lumpy bumpy jiggly Wiggly all right Brown fat is Wafer thin and it's not close to the it's not close to the skin you can't see it it's close to the Bone around your neck behind your chest okay so it's really deep inside you and and it fires up whenever you actually need it to fire up originally we thought we think actually it was intended for cold temperatures all right so basically when you're really cold it lights up your brown fat and and the brown fat again as a space heater takes fuel from wherever it can get like your visceral fat and it burns it down in order to generate heat all right keeps your core body temperature warm where does it get that fuel from your excess fat draws from there first all right that's why you see there's certain foods that you can eat that turn on your brown fat they also decrease your waist circumference because they are shrinking the harmful fat that's inside your body that's the fat you want to get rid of gotcha wow okay and the easiest way to get rid of it is is how the easiest way to get rid of it is actually to allow your body to normally burn as we talked about with the you know the timed eating yes all right but another way that you can add on top of that is choosing foods that I write about my book 150 of them that when you eat them ignite your brown fat okay so it ignites extra burn you get you know it's sort of like putting Nitro into your body it actually feel it actually helps your body burn extra fuel where does it get the fuel from the brown fat burns down Fuel and it gets that fuel from the white fat the harmful fat good fat fights bad fat so you've got 150 of these foods and eat to beat your diet the new book but I'm curious if you could share five that help burn fat the foods that you should eat to help burn fat where would those be so this is the second section of my book where I actually tell people about the foods and the way I wrote this by the way uh Lewis is I take the reader into a trip in my grocery cart it's like when you were a kid you know you wrote your mom's grocery cart yes and she pushed you around yeah it was the best so what I what I do is I put you in the grocery cart and then we go around the store a grocery store and I narrate into your ear whisper your what foods you should I put into the cart all right so we go to the produce section we go to the beverage section we go to the middle The Forbidden middle aisles oh man I tell you how to find the good stuff in there the Box aisles and then we go to and then we go to the seafood section and we pick up different foods so let's uh let me let me come up with five just uh going through cruising through the the section of the grocery store produce section I look at tomatoes that can hang lycopene and the lycopene actually dissolves in your fat so when you eat a tomato the lycopene naturally dissolves in your fat to fight fat interesting now what about the case about lectins big urban legend uh tomatoes do have lectins there are hundreds of lectins the ones that aren't tomatoes are harmless okay all right that's it that's in the story there you go you know okay so again well-meaning people try to interpret things and they they tend to kind of Miss they try to put together a story that actually doesn't isn't supported by science okay all the evidence for tomatoes show that in fact you get net net health benefits okay yeah so Tomatoes the tomato is a tomato in any form is that in tomato sauce it could be raw Tomatoes it could be tomato sauce tomato paste okay double concentrated tomato paste in a tube even more concentrated because it's got even more lycopene there's even tomato powder you can find all right the the tomato sauce the canned tomatoes tomato paste you don't find that in the produce section you find that in the middle aisles right so this so tomatoes help you activate the process of burning fat that's right exactly and but and what's really cool about tomatoes is that the stuff that is in tomatoes lycopene that does the fat burning okay dissolves in fat so when you eat it it immediately travels into your fat okay it embeds itself in your fat to fight the fat it's pretty powerful that's great okay so Tomatoes fight the fat all right now I want to show another one that's actually pretty powerful uh there was a study that showed eating just two pairs a day would help you lose three pounds come on okay yeah over over you know over about a month and the bottom line is only eating two pairs a day or no no you eat everything else but you have to add two pairs a day now why because pears have the same thing as in coffee chlorogenic acid that fights body fat but pears in addition have six grams a medium pair has about six grams of dietary fiber the fiber is Prebiotic it feeds your gut bacteria your gut microbiome and your gut microbiome is very very happy gets happy and pays you back by helping to up your metabolism streamlines your lipids your blood cholesterols actually helps to lower your blood pressure lowers inflammation and it actually improves your metabolism as well and helps you burn body fat and so as a fruit pears got the fiber it's got the chlorogenic acid also not too sweet it's not too much sugar not too much sugar compared to an Apple which typically has more right compared to a pineapple or compared to a mango what about apples compared to pears uh you know it's also it's about Apple and pear is about the same about the same okay cool does it depend on the type of apple because some apples are like filled with a lot of sugar they're huge and they're yeah so again I think that the focus on the sugar is sort of a little bit of a bogey okay all right got it what you want to do is to focus on the good stuff uh in apples and I'll tell you for the polyphenols and apples um that that has been studied all right Golden Delicious uh Granny Smith and the rennet Apple are the three varietals that actually have the highest polyphenols what are those again golden golden delicious Granny Smith and the rennet r-e-i-n-e-t-t-e that's a smaller European Apple you'll see if you go if you go to any European market in the fall it's all over the place so these have more polyphenols than say the the Fuji apple or the other oh yeah Fuji has actually one relatively little they're they're on the lower end of the polyphoon right it's just more like candy bar it's like just sugar that's what it tastes like it tastes so good yeah it's it's light I mean I would say that it's a it's got kind of a light flavor it doesn't have it's not as dense and it doesn't produce as much polyphenol got it okay so Golden Delicious Granny Smith and the other one um okay so pears and apples I know we added Tomatoes Tomatoes pears okay let's let's dive into the middle aisle all right yeah the first place I'd go into middle aisle actually is the spices and I would get a bag of dried chili chili powder um poblano chilies anchor chilies you know any kind of chili and by the way it's chilly so you can get the powder you could get the dried pots or if you wanted to get a salsa chili salsa chili salsa that would also work if you want to go to get sriracha sauce that also works I'm just telling you this is this is how you get to 150 different foods there's a it's the chili in it now what's in chili you're gonna love this now there is something called capsaicin capsaicin and capsanoids all right those are the two things in in Chile that give you the burn all right now when you sweat too for me as a white boy makes me sweat I'm going to tell you what you know I'm going to tell you I like them but I'm like dripping sweat I'm gonna tell you why now because the capsaicin in chili binds to act turns on a switch on your tongue and in your mouth it's called trip V1 okay don't worry about the name of it just know that there's a switch kept pepper capsaicin goes to the switch turns on the switch in your tongue your tongue then sends a text message to your brain and your brain releases two kinds of hormones one is an endorphin so it's a feel-good hormone that's why you love it okay that's why some people are addicted to chili yeah all right hot spice the other one is called noradrenaline nor adrenaline is a stress hormone actually all right and so and you can feel this next time you have something spicy put in your mouth feel the burn and if you pay attention to it like in a quiet room or if you can if you can like kind of go into a Zen State you'll feel the text message go to your brain right you will feel the hormones being sent down the nerves of your neck like literally you'll feel it and those nerves and those hormones light up your brown fat they turn on your brown fat like a key into an ignition Boom turn it on and and you and you and by the way that nor adrenaline norepinephrine actually causes you to sweat right right so now you understand exactly was it but you're also turning on your metabolism and that brown feather that's turning on is burning down harmful so sweating when you eat is not a bad thing it's a reflection of the fact that your brain is doing something it's working it's working it's burning calories it's connecting to the fat the brown fat right it's starting to activate the metabolism is there any size like negative side effects to having in you know in Chiles in the in your gut or in your intestines where it's like inflaming something or it's impacting it and negative way so it turns out that um I don't feel like burning so first of all every everyone is a little bit different so let's recognize that it's super important to listen to your body and if something is you're not responding well to something cut it down or cut it out or try it in a different way for sure so some people will be very sensitive to chilies other people not yeah right now here's the thing that switched I told you the trip V1 that the chili activates in your tongue to text message your brain it's present along your entire gut so it keeps on as it's rolling down it keeps on sending that message all the way to the end which is you know why some people feel it burning on the way out too now what does that mean when when you eat something in the next day it burns too on the way out and sometimes I'm sweating again is that a good thing well I mean it just shows you that what you ate is actually doing something it's your body's response to what you ate and it yeah it's actually turning on your metabolism thing okay okay so it doesn't mean that you want it to burn on the way out right right you want to have a little bit less than yeah have a little bit less all right um uh now the other thing that's really interesting about so anyway so that's that's a that's a middle while one that's three tried chili powder or Salsas yeah chili Salsas sriracha sauce yeah fourth yep I'm gonna pick um can of beans or can of beans or it could be dried beans yeah what type of beans black beans so actually any of these beans are all legumes so it could be it could be navy beans Pinto beans red beans black beans could even be lentils frankly but the point is that they're beans and these legumes actually not only have healthy fats they are very rich in dietary fiber really now why is that good for your metabolism when you eat beans not only are you feeding that your gut microbiome with a fiber it turns out that beans actually make you feel a little more full they fill you up Philly well they give you the Sensation that you feel that yeah you feel that way they don't necessarily cause you to bulge out okay so if you even eat a couple super beans slowly or bean soup bean stew if you eat it slowly don't chug it all right even a few spoonfuls will make you feel like eating a little bit less that's playing in your brain that's actually helpful right it's it's your body just helping you you're using your operating system to basically don't need so much right and yet your those beans are feeding your gut microbiome your gut microbiome is lowering inflammation helping your metabolism making your body more sensitive to insulin so your metabolism is more efficient all right helping you heal better text messing your brain to release social hormones all good things and so it's been and by the way it's been studied at the University of Toronto um basically one cup of beans eaten five days a week right so that's uh that's not every day of the week and it's not a whole can it's about a half a can of two quarters of a can actual shrink your waistline by about almost two inches come on wait a minute one cup of beans a week yeah this has been studied Universal about a month a month yeah and that's the only thing you do no workout no special dietary risk no caloric restriction eating the same amounts of foods you normally eat yep the beans just adding the peanuts I'm telling you this is why you can eat to beat your diet wow like you know the whole idea about dieting is right is cutting out deprivation elimination doing something you don't want to do I'm telling you like you can lean into this and you can actually find foods and again you know beans are one of them chili is another one Chili Peppers yup Chili Peppers and beans now you got chili oh there you go right there you go it's so chili yeah right so again combining them you can actually get all this other stuff it's just really interesting what the science is showing us now there's so many different diets out there I I can't remember which one says don't eat legumes if that's the paleo diet or something else like this that's saying like legumes are bad for you or whatever it is what is it about legumes that some people say you shouldn't eat I think people talk about lectins again and onions and legumes of like you should remove these or have them in a certain way but you know you want to soak your beans that'll let you neutralize everything okay nope no biggie like you know I I want to basically come communicate how it's a non-issue okay you know and electives are not poisonous gotcha they're not they're not poisonous to the beans so soak them in the if you soak the longer you soak them the less gas they can cause right that's also helpful that's nice um exactly are there certain beans that are already pre-soaked that you can buy you know honestly a can of beans is already pre-soaked like ready to eat can of beans canopinto beans or black beans yeah now we can get into all the you know or their Plastics in the can and all the organic and this and that yeah and we can get into that but I can tell you that like this is pretty simple stuff you know we were talking about the dude out there that has got a lot of extra weight and wants to know what can I do for myself in addition to timing you're eating and with the things we talked about look get into the grocery store and start picking selectively and stuff and it could be by the way it could be dried chili peppers right or it could be fresh Chili Peppers you want to make some Thai food there you go right I like it okay great so I think I owe you one more yes those beans so the fifth one food that will help you burn fat and lose weight I'm actually going to go to the seafood section and I know seafood can be controversial because a lot of people say I don't like fish yeah but I can tell you that um if you don't like fish you haven't had if you don't if you say I don't like seafood you just haven't yet had Seafood cooked the right way I'm just telling you that okay there are people that live along the coast that eat seafood and it is so yeah delicious the Mediterranean diet is one of the diets that helps people kind of live longer in certain zones that's right yeah and also in Asia as well so and that's why I call my approach to eating Mediterranean yeah it's kind of like a mix of blend of both it's how I naturally eat but let's talk about the seafood section so everybody used to say think again this is a little bit of myth busting it's you've got to have oily fish it's got to be salmon or sardines or mackerel or anchovies and people forget the omegas right because these omegas oh man like that's too fishy for me I don't think I could eat sardines you know oh I you know my mom made two salmon once I don't like it okay but here's the surprise the science has now shown that even non-oily fish less oily fish can actually have or make enough Omega-3s to give you the benefit so salmon will actually cause you to lose weight but Cod which is a non-oily fish will also cause you to lose weight a little bit less than salmon a little bit less weight but it turns on your metabolism you'll make it three in COD is enough to turn on your fat burning system for your metabolism it activates your metabolism now from that from from the omega-3 and cod you can then extrapolate to other Seafood clams mussels shrimp I can tell you four shrimp will turn on your fat burning system the way that a piece of cod would and as you burn fat right four shrimp I love shrimp yeah now I can tell you how you cook your food makes a big difference because if you deep fry your shrimp right you know you take something you've kind of gone backwards but depending on how you cook it it's about being mindful but and this is really the the fact that it's pretty amazing so in my publisher when I first said how I was going to set up my book they're like be careful about the seafood people don't like seafood and I'm like that's the reason I'm going to write about it yes because I'm going to write about it the way that people love Seafood write about it and I'm not just going to cover salmon I'm going to talk about Cod and hake and halibut and then I'm talking about shrimp whichever which is what people love to eat yes and clams and mussels and Squid calamari and octopus and all these other and I get into some pretty unusual uh things that you can get in the Mediterranean and also in Asia as well like this is I think this is the first book that has the word diet on the cover it's an anti diet book not a diet book it actually talks about mantis shrimp and Mitten crab okay these are by the way if you if you live in Europe or in Asia along the coast you'll know exactly what I'm talking about but I want to push people's imaginations I want to you know like when you watch your food channel you watch Iron Chef or something like you're really curious about what these things are yes or Anthony Bourdain I want people to approach the seafood section like that like what's Dr Lee going to write about next interesting just take I want to take you on that Journey wow I'm kind of I like certain Seafoods but I feel like if I went to Asia I'd be like I don't know if I'm gonna try these things because it'd be too intense looking for me trust the locals right this and this is what I always do when I travel and I do my research I find you know a local will take me to some place and I be open-minded learn be willing to learn you know and by the way you know like uh Trust the experience that you just might discover your new favorite thing interesting yeah all right that's that's a big leap of faith it is but to me that's actually an important thing to be willing to do to be able to conquer your fear in order to be able to actually master your that's true that's true um I love these five foods so let me rephrase uh recap these Tomatoes pears dried chili powder or chilies beans and cod or you said salmon and shrimp yeah four shrimps so those are beautiful these are five foods that will support you in burning fat and optimizing your metabolism five of 150 to talk about in this book with the doses by the way with the exactly the exact dose that research would dictate will be helpful to turn on your fat burning that's the key thing food dosing by the way a very important concept because not only do you want to know what to eat you want to know how much to eat that's based on science right now there's a lot of experts you being one of them obviously who is doing the research working in the science seeing the studies that other people are doing testing the studies using it with different clients and patients using these things yourself seeing how it is how can we know how to trust our own selves as the expert when there are lots of experts out there saying different things and different research and different methods to apply how can we see all the things are out there and everything in the Fitness and Nutrition industry in general and still say okay I know everyone's saying all these different things and there's different research for things but how do I learn to trust myself as the expert for optimizing my nutrition in my body I I read about this this whole chapter in here that um uh I write about Bruce Lee and I wrote about Bruce Lee because I was a big fan of Bruce Lee when I was a kid and I loved the martial arts and I studied martial arts but actually it's less about as I've sort of you know gotten to be an adult what's really still amazing about him is really his philosophy and his approach to fitness and health and actually approach to life and one of the most important um I think uh Concepts he talks about is really knowing yourself like being very honest with yourself taking the time to really have that self-knowledge and I think you talk about this as well about self-knowledge and understanding what makes you tick what injuries you've had what your preferences are who you are inside that's the key to the unlock and I think that's true for food as well by understanding uh who you are what you respond to what your Origins are you know look we all are connected to food from the time we were a kid every one of us no matter who it is who's watching this you have some food some smell that came out of your mom's kitchen that makes you feel good my mom's lasagna so good right okay and so that's part of who you are that's part of self-knowledge we you do more of that you actually can trust yourself to know what your preferences are the other way you can trust yourself is to really find uh learn how to find trustworthy sources you know uh look at credentials look at what else people are doing yes but but what I would say is that look for people who are not offering you quick fixes you know when it comes to your health it's never a quick fix just a journey as you as you said it is and so anybody who basically says just eat this and you'll be all set or the superfood or Super Supplement that's a promise they can't deliver on interesting all right and so what happens when you try that it doesn't work you learn to not trust yourself right right interesting so look at look at your look at your um learn how to trust yourself to trust other people I mean who do you learn to trust think about it you're at school who are you gonna which teachers are you going to trust yes uh which coaches are you going to trust what friends are you going to trust the same deal I think when we get all this other information that's out there I I actually think that part of the confusion that we actually have on health and wellness and diet nutrition is not that we have too many voices out there it's that everyone has their own philosophy of what should be done look even veganism let me just explain this like I'm totally all for people that decide to go for veganism but understand that the choice of being a vegan is not really because of Health it's really an ethical decision right that's not a health decision that's not based on science that is your ethics that's your morals go for it yeah I support you with that and own it yeah you own it okay um but and I think that to really then people try to twist that and to say ah it's going to be healthy for you now you got to do it this way and even you know things that we talked about like intermittent fasting you know what it's not a trend it's what we do it's how our body's wired sure and so what I try to do is to really take down some of this mystery make it non-mythical you know and if there's an urban legend I want to bash it because it doesn't believe there it doesn't belong there it is going to confuse people so I think that's another way to have people trust themselves and then you know I think and the third thing that is absolutely vital to learn how to trust yourself to move forward continue to trust yourself is do things that you enjoy things that bring you pleasure and joy when it comes to food human nature abhors deprivation don't do this don't do that you're a bad person if you do this you know and then and you associate that with foods that you love it's terrible you're not going to stick to that you're not gonna then you don't know who to listen to and you can't trust your inner inner voice what I try to do is to say look I I in my books I should put lists of food out that I've done all the hard work to tell you and I show you what the science is showing they're good I tell people bust out a Sharpie or you know or however you actually digital and circle the foods that I've listed that I've already done the homework for you that you already like start with those you're already ahead of the game you're already eating foods that you like then you can start to trust the information yeah now you want to kind of Explore More look there's a lot of other Foods you didn't Circle give it a shot yeah that's great I'm curious how long have you been doing this work for it's been what 30 years three decades and I feel like there's things that have evolved in science and research in the medical Fields over the last 30 years right I'm curious what is the thing that when you started your medical practice and started science and research around nutrition and healing and cancer and all these different things what has come out in the last decade that we didn't know 30 years ago that you didn't even know was possible 30 years ago and now we're seeing Oh this is a common day practice so we'll start with that and then the second thing would be what do you see is going to be possible over the next 30 Years that seems impossible or we just don't know the answer to yet all right the single most mind-blowing thing to me about nutrition that's come out not just in the last 10 years how about the last two years last 24 months has changed our entire understanding of metabolism so I can tell you this just two years ago in 2021 all right there was a research paper that was published a research study that was published that was an epic study the most ambitious largest most impactful study of human metabolism ever conducted and it was published in the journal science which is one of the top peer-reviewed credible journals in the science that journal publishes Discovery so this is a discovery in the last two years that completely changes everything that we knew about human metabolism it's so new so profound that the textbooks on metabolism are being ripped up and thrown out right now and the new ones haven't even been written yet come a long while all right so let me tell you what it is yes all right um so uh there was a researcher named Herman ponzer out of Duke University who worked with 90 other collaborators this is a big research project all right across 20 countries Global and they studied 6 000 people in exactly the same way for metabolism all right now this wasn't possible until a few years ago sure and the way they studied them is they gave everybody a drink of water H2O right water the hydrogen is H oxygen is the O and they tweaked the hydrogen in the oxygen just a little bit so you can measure it all right so you they drank the water and then the body metabolized the hydrogen the oxygen and you could measure the metabolism in the breath in their breath you can measure it in their blood and you can measure in their urine right I studied this exactly the same way in 6 000 people now here is the uh kind of the mic drop part of this they studied the entire human lifespan from two days old to 92 years old they study people from across 20 countries wow from this entire age range different body sizes different races ethnicities everything is different different Sexes genders all right now and they measure the metabolism what do you think they found at the beginning at the beginning for metabolism what do you think they found um they probably found from all the different types of people that I found six thousand people 20 countries I mean two days or something uneducated gas but they probably found that the metabolism is different for different people I mean based on age or or so that's what they found the results okay the results were all of the men yeah all right just like you would expect right so you you had an honest guess based on common sense yes and based on what we kind of observe around us yes however that we now live in the age of artificial intelligence and super Computing so this group designed an algorithm that would be able to go into the data set and correct the result based on the metabolism as it should be as it is if you remove the effect of excess body fat and when you removed every person's excess body fat from this completely natural study all right what they revealed it was the results were not all over the map anymore awesome it was no there was only four phases of human metabolism that were revealed across our entire lifespan so now we know humans go through four phases of metabolism and depending on your age you go through exactly the same four stages all right this is how we're hardwired this Lewis is our operating system for our metabolism all right now what are those systems what are those four phases this first stage is when you're born so when you're born you come out of your mom your metabolism is kind of synced up with your mom like a menstrual cycle or you pop out and your metabolism in from zero to one stage one skyrockets like a rocket ship blasting off all right and your metabolism by the time you're one year old is fifty percent higher than when you're going to be an adult that's how high it overshoots all right now stage two is from one year old to 20 years old one to twenty and your metabolism goes down down down down down down down from 1 to 20 down through teenage years through adolescence uh to 20. now the reason that's important when it's going down is because teenage years adolescents that's when your height skyrockets people put on muscles they're eating two dinners they're bouncing off the wall every parent says my kid must be a metabolism must be going through the roof no it's actually coming down down down down to age 20 which is when you hit your adult level did we not know this before two years ago no we didn't know that the autism goes down into teens no this is completely spanking new WoW discovery okay it's still high but it's going down let's go down okay okay it started from 50 higher wow now it's going down to adult level yeah level now here's the big surprise and is everyone at 20 or sometimes 19 or 21 or is it kind of around this they they hit the spot at 20. wow okay everyone is that's what they hit wow okay now let me tell you from 20 to age 60 human metabolism your operating system for metabolism is Rock stable through pregnancy through menopause through middle age up until you're 60. it doesn't change it's hardwired to be the same okay now wow that means that 60 can be the new 20. interesting if you allow your metabolism to do what it wants to do that's amazing that's what's inside us that's our operating system okay and we didn't know that for sure most people say oh when I'm middle age I'm going to have struggle with my weight yes okay it's all these external factors and some internal fact changes your behavior marketing the bad choices you might egg um and then what I'm going to come back to that for a second to explain that so then at age 60 that's the third phase age 60 to 90 the final stages is stage four and guess what your metabolism from 60 onwards does slow down a little bit by the time you're 90 it slows down 17 percent so when you're 90 your metabolism is only 17 percent of what it was at 60 but it was also 70 of what what you were at 20. wow all right interesting this is the pattern of human metabolism this is what the new textbooks are right this is the new discovery about how humans actually work across our lifespan very important now one more thing about this you only reveal this when you remove the effects of excess body fat what happens when you put the effect of excess body back in you smash your metabolism you suppress it wow so it's not that a slow metabolism that you're born with makes you gain weight and get fat it's the other way around excess fat slows your metabolism so if you burn the fat or if you get rid of the fat then your metabolism goes up goes up because it's a that's the operating system you Unleash Your Inner metabolism that's powerful that's very powerful and why do we want to have a a powerful metabolism what's the importance energy uh mental Clarity cognition uh better muscle strength I mean all the things you want over the course of your life metabolism is our body's ability to run the engine of your body like a car engine right you want to be able to drive at 90 the same way that your car was when you bought when you rolled it out out of the out of the off the uh out of the car show right sure so that's what I'm saying is that this in this hardwired pattern you know which I have in my book it's it's like a drawing of exactly how it works this puts the power back into our hands so for the person who says you know what this is my life and I've been struggling with weight I'm telling you in your body your operating system wants to operate at a higher level you've got extra some extra extra body fat yeah okay you got to unleash you got to work to unleash that inner metabolism it's going to rise your water level will rise when you actually fight that body fat and by the way you don't need to suck it out or burn it out or chop it out most people don't now some people who are morbidly obese they might have a medical a serious medical problem but what I'm saying is that the behaviors that we take the accountability the commitment that we take yes to just adjust our life pattern look finish put your dishes away and don't eat until you until you wake up and ride don't eat breakfast for like an hour after you get up that gives you 12 that gives you 12 hours of fat burning you'll start moving in that right direction then add some of these 150 foods that you can find in the grocery store yes you don't have to order this online from some special you know exotic places exotic Place yeah this is in the grocery store that's what I'm talking about that's what you can eat to beat your diet I love this uh I'm so inspired by this and uh I want everyone to get a copy of eat to beat your diet again if you're looking to burn fat if you're looking to heal your metabolism and live longer than this is the book for you uh again I'm I'm inspired by all of your work you've got another Ted Talk that's got I think over 11 million views it's called can we eat to starve cancer in our previous interview we talked a little bit about you know some of these Concepts as well so if people want more from you check out that other interview we did get this book and also follow you at Dr William lee.com and also all over social media Dr William Lee that's l i uh everywhere on social media this is inspiring work and I'm curious how else can we be of support and service to you well look um I my mission is to get information out so I want to invite everybody to sign on my newsletter I pump out new information new research I'm seeing every single week I'm I'm sort of like drinking from a fire hose of the new research I do with all the heavy lifting to translate everything to figure out what's important what's ready for prime time or not ready for prime time but what I do my newsletters I put it out there so you can actually see for yourself the re look I've been involved with biotechnology and Drug development okay that can take a decade and maybe it won't work all right food research that is credible has immediacy because something that you hear that I tell you that's based on science once you hear it you could put it in an action that evening and get a start getting results and start getting the results and it becomes self-actuated that's why I really got into food as medicine yes and so I think you know sign on to the newsletter you know I do these free master classes and I love the fact that I've got people from all around the world that sign on everybody's United by their love of health and their desire to see if there's some way to make food work out and so what I tell people is to love your food to love your health and then if you're really serious you want to do a deep dive with me come with me on one of my four-week online digital courses that I teach I come on do office hours and I talk to people and it's a q a or I have these little mini courses that you can actually do as well but the point is this is all part of my mission to get that information out there and that's all at Dr williamlee.com right that's right all that information so sign up for the newsletter the courses all that stuff how often are you sending out the research is it weekly okay um this is inspiring stuff uh Dr Lee I want to I want to acknowledge you for your constant commitment to knowledge science and research to helping people improve their life for me that's what I'm excited about I don't have the skills to do the research like you and understand the science but I'm grateful that you are doing it so that I can have you on this show and share this with the world as well and I'm and I really acknowledge you for taking the time to do all the research for this book because I know how much energy it takes to create a book you've done a few of them and so thank you for putting this together so we can understand it hopefully conceptualize it and apply it and take consistent action so I really appreciate you creating this and adding so much value in the world I asked you this last time but I'm curious if it's different because it was over a year ago when we had you on last time this is a question I ask everyone at the end called the three truths question so imagine a hypothetical scenario you live as long as you want to live but it's your last day you've applied all of your wisdom and you've extended more than 20 years of your life right you live as long as you want but for whatever reason in this hypothetical scenario you've got to take all of your message with you your books this interview all your content you've ever created has to go to the next place hypothetical so we don't have anything to Remember You by except for these three final truths that you would share with the world or three lessons from all your wisdom that you would share what would be those three truths for you one of them is to try to align your um Health with the things that bring you Joy very important because that way you can do it the whole time and always feel good about it second thing I would say take the time to know yourself it's so easy not to take that time but it's so valuable and so worth it to take that time and the third is to listen to your body you know we we run around doing things all the time and we sort of treat our bodies as if they were this passive engine we can push through you know a snowstorm and actually if we paid attention and listened and learned how to be in tune with our bodies we're going to actually be a lot healthier no matter what yeah those are beautiful final question what's your definition of greatness Joy when you can actually find a place where an or or an area in your life where you really truly feel Joy you're great a lot of the guidelines I was like you know watch your calories watch your calories watch your calories and I think it's a disastrous sort of idea because the thing about calories is that calories is a measure of food energy right that's how much energy is released when you put a piece of food into a certain

Channel: Lewis Howes

Views: 1,001,986

Keywords: Lewis Howes, Lewis Howes interview, school of greatness, self help, self improvement, self development, personal development, success habits, success, wealth, motivation, inspiration, inspirational video, motivational video, success principles, millionaire success habits, how to become successful, success motivation

Id: JKya6B7NgEs

Length: 90min 20sec (5420 seconds)

Published: Wed Mar 15 2023