This Eating Habit Adds 10 Years to Your Life | Dr. Steven Gundry

okay so everybody everybody knows that the best way to extend lifespan and health span is calorie restriction and almost everybody knows that calorie restriction is a non-starter um as a as a useful method even my friend Walter Longo knows the calorie restriction isn't going to work uh nobody will do it it's miserable yeah yeah you'll feel miserable I mean The Biosphere 2 project showed that right yeah yeah and actually his mentor was Ray Walford um who uh was a pathologist from UCLA and uh Ray thought this was the greatest thing that ever happened to his research because these guys literally starve to death they lost 30 percent of their body weight in their first six months after organs shrunk as well right everything everything went bad but and sadly Ray Wilford who was really the father of calorie restriction uh died is what I consider a young man in his 70s and since I'm now in my 70s I consider that a young man yeah so that that's not a good idea but dicapo said you know I think we've got this all wrong calorie restricted animals are profoundly hungry and for obvious reasons and in experiments we control when their food is put out and I have a feeling that when you're really hungry and somebody puts your bowl of food in your cage you're going to eat it really quickly and then you have to wait till the next day for the next bowl of food so he designed an experiment that took the rhesus monkey studies from the University of Wisconsin and the National Institutes of Aging and designed a study to see if it was really the calorie restriction or it was the time of feeding that made the difference and what he found I'll really summarize it quickly if you take animals and give them a full day's calories but put it out at three o'clock in the afternoon they'll eat it actually fairly quickly and they'll go a very long time about 12 hours without eating which for a rat is a very long time yeah if you give animals kind of food throughout the 24 hours the same amount of food they'll kind of nibble on it all day and all night so when he looked at metabolic flexibility which kind of started our conversation only the animals that were given their food at three o'clock in the afternoon and ate it fairly quickly had metabolic flexibility they could change from glucose to free fatty acids the animals that ate all day and night didn't have any metabolic flexibility Point number one number two the animals that had their time restricted eating lived 11 percent longer than the animals who ate the same amount of food but ate throughout the day for humans that's a 10 year benefit amazing and the really cool thing is the animals with the time restricted eating didn't develop amyloid plaques in their organs or their brain and these animals tend to die of liver cancer interestingly enough and they had far less liver cancer so that's now been proven in humans with the Italian athlete study which I profile in this book which I think is you know humans want to know about humans and what's really yeah what's what's really exciting is you take Italian cyclists and you put them on a training table where everybody has to eat the exact same food and you do a three-month study and all you do is change time of eating so one group they eat breakfast at eight o'clock in the morning they eat lunch at uh four o'clock in the afternoon and they have dinner at uh eight o'clock at night sorry lunch at one o'clock in the afternoon eight one eight eight one eight twelve hour eating window sounds normal the other group eats break Fast breakfast at one o'clock in the afternoon has lunch four o'clock in the afternoon has to finish dinner at eight o'clock seven hour eat a win followed for three months the punch line is only the athletes in a seven hour eating window lost weight they actually lost a lot of weight the 12 hour guys didn't change their weight they had identical athletic performance and here's the best part the athletes on the 12 hour eating window had a normal insulin-like growth factor one igf-1 the athletes on the seven hour window plummeted their insulin like growth factor one and if you follow me in other research igf-1 is probably our only decent measurement of mtor activation and people super old people in my practice and other practices have really low igf ones and people with really high igf ones number one don't live very long Builders Yeah by Miller thanks for that and they get a lot of cancer folks and we see that in my practice all the time in fact it's amazing the number of people with cancer who have elevated insulin levels and elevated insulin like growth factors these are growth hormones and there's nothing in us we want to grow once we're grown yeah nothing so I mean that's so exciting that here's a human study that actually you know proves uh dicapo's research that son of a gun it's restricting the time of eating so now let's get back to ketones so what's happening so a normal person and these athletes are normal people They you know they've got metabolic flexibility they would start making ketones eight hours after they stopped eating and they'd ramp up their Ketone production at about 12 hours but the athletes who are waiting till one o'clock in the afternoon they've got another five hours of Ketone production compared to the athletes that broke their fast at eight o'clock in the morning so five more hours of mitochondrial and Company Bingo which now explains why those guys got what got weight loss and it now explains why they're insulin like growth factors actually improved interesting yeah and so it all when you start looking at this go son of a gun that's how this works that's I always want to find out the mechanism you know I can for instance when we started this years ago we all knew that hormesis was really good for you that which doesn't kill me makes me stronger we had no idea why that was we knew it existed uh I suspect Hippocrates had no idea why all disease begins in the gut maybe he knew we now know why he was right but it's the same thing with hormesis it turns out in the book talks about this all these things that are hermetic Foods or hormetic practices all come together in just one thing they all uncouple mitochondria and that's actually what's so cool and it's so cool yeah so fascinating we and I talk a lot about hormesis but now I'm viewing it from an entirely different lens thanks to you um so that is so just the awareness for those listening and watching right now like this might be the reason why you can't lose weight on keto this might be the reason why you don't feel great on keto and why you're struggling it's it's all about the mitochondrial uncoupling so let's talk about I know your book has several ways to do this but I want to I want to talk about a few of them right so I have a few of my notes Here my favorite is the MCTS right and I loved and I didn't realize this I learned this from your book but it's funny because I've been telling all my students to add more sheep and goat dairy and get rid of the Cow Dairy and I found out through your book that 30 of sheep and Cat and go Dairy is MCT so explain that how that helps yeah so it turns out you know so MCTS are this really cool fat that aren't absorbed in the way normal fats are they go directly through the wall of our intestine to our liver where they are automatically converted into ketones so number one you could have insulin resistance you could have metabolic inflexibility you could take four weeks to generate ketones by following a ketogenic diet or or you could take MCTS and generate ketones and it's been shown in humans and I document the studies that a tablespoon of MCT oil will have you within a half an hour generating adequate amounts of ketones to begin uncoupling mitochondria so what better way than you know if MCTS are easy to take you can mix it in salad dressing folks some women really you got to go slow quite frankly a lot of my female patients liquidity stomach yeah diarrhea yeah interestingly enough in my practice I see that the powdered MCTS work better for women and there's a number of MCT powders out there uh we put them in the women's coffee and that seems to work well but you can get a lot of MCTS by having goat or sheep yogurt or goat and sheep cheese now here's one it didn't make it into the book and I wish I fought for it um right now well we all know about blue zones thanks to Dan Butner and quite frankly I'm the only nutritionist who spent most of my career living in a Blue Zone Loma Linda California so right I don't know what I'm talking about but so two of the blue zones are quite interesting Sardinia and the nagoyan peninsula of Costa Rica and Dan makes a big point that they eat a lot of bread and Grains the the Napoleon Peninsula eats a lot of corn and beans and he makes a case that it's the beans and corn well not so fast it turns out Sardinia has two regions the mountainous region and down by the coast and kind of nothing in between it's only the folks who live in the mountainous region have extended longevity so what do those guys do up there turns out their goat and sheep herders the folks down by the Mediterranean Sea are not goat sheep herders and they don't eat goat sheep cheese they eat fish so when there's papers published that the longevity benefit is from the MCTS from the goat and sheep cheese uncoupling their mitochondria and they don't get it in the in the in the sea let's go in the nagoyan peninsula all of Costa Ricans eat a lot of beans and corn that's their diet what's so unique about the nagoyan peninsula want to guess their goat and sheep herders and there's a beautiful paper showing that the benefit of the goat and sheep cheeses and yogurts offset the bad part of the corn and beans so here we have two blue zones that actually we can attribute their longevity to the goat and sheep cheese other fun fact when I moved to Loma Linda I was shocked that the Adventist diet is 50 fat and most of the fat comes from cheeses fun fact who knew so but at least two of them are goat and cheap cheese that are the are they're actually causing the benefit that's so interesting oh man I mean we have just like seven minutes to go I could talk to you for hours in your book you also talk about other MCTS or I should say um other ways uncoupling uncoupling yeah which is interesting the book title is great and it is about keto but it could essentially be called you know uncoupling and learning all about the mitochondria could have like changed the title and talked about that true true story I really wanted this title to be um the title was going to be the key to life comes down to just one thing and it's not what you think and it's uncoupling yeah and you're right um this this is a longevity book hidden in a keto book and I think that's why you and me probably are so excited about the benefits of ketones and a ketogenic diet but I think this book takes it to the next level because what I want for people and what I base my career is I want you to have a diet you can live with literally and figuratively and I think you and I know that for so many people particularly I take care of a lot of vegetarians and vegans and a ketogenic diet is basically a non-starter for all of them but you can get all the benefits that ketones bring you with lots of other ways to accomplish the same thing for instance I'm uncoupling my mitochondria right now I have a big glass of tea and T is actually a great mitochondrion coupler coffee is a great mitochondrial and coupler uh extra dark chocolate great mitochondrial and coupling in fact so many of the things that we think of as healthy uh when you actually look at the literature their mechanism of action is uncoupling mitochondria yeah and you have an entire list of your book of other I'm not going to give I'm not going to give it away but I know there's plenty um before we wrap up the conversation I want to touch upon melatonin real quick and then I want to talk about why we see insulin resistance with long-term ketosis so melatonin is another way you said it's one of the two antioxidants that have the ability to actually penetrate the mitochondria membrane are you putting glutathione in the same category of superoxide dismutase uh yeah it's it's in the same category got it okay so a melatonin you also have a list of melatonin foods that you could eat and and what about supplementation with melatonin what are your thoughts on that that's a great question uh first of all pistachios actually have the highest melatonin content of any food there's actually some interesting research that I cite that the Mediterranean diet and the French paradox actually get their benefit by the Melatonin content of olive oil and red wine and also actually mushrooms are full of melatonin and our vitamin B yeah yeah and yeah and I argue in the book that we've um we've Associated melatonin with a sleep hormone but in fact melatonin comes out at night because it is the major mitochondrial repair hormone antioxidant and so it's there at night not to put you to sleep but to actually repair mitochondria if you found this video helpful I think you're going to love this one diabetes plummeted around the world in the United States in England in Denmark and heart disease plummeted around the world for five years during World War II

Channel: The Dr. Gundry Podcast

Views: 32,976

Keywords: calorie restriction, calorie restriction benefits, calorie restriction diet, calorie restriction longevity, calorie restriction vs fasting, calorie restriction vs intermittent fasting, calorie restriction weight loss, calorie restriction what i eat in a day, cookbook, diet, dr gundry, dr. gundry, gundry, gundry md, interview, lectin free, lectins, longevity, nutrition, plant paradox, plant paradox diet, podcast, steven gundry, the dr gundry podcast, the plant paradox

Id: uJpW15etMgc

Length: 16min 4sec (964 seconds)

Published: Wed Feb 21 2024