0:00

Coming up on the Ultimate Health podcast.

0:02

Sixty can be the new twenty if you follow your

0:05

metabolism and it's the problem of

0:07

excess body fat that actually

0:10

shuts down, sits on top of our metabolism.

0:12

So it's not that a slow metabolism

0:15

causes us to grow body fat and gain weight.

0:17

It's the other way around. Excess

0:19

body fat actually suppresses

0:22

our metabolism and that means a

0:24

power is actually in our hands to do something about

0:26

it.

0:32

Hello, and welcome to the Elphi Comcast

0:34

episode five hundred and twenty seven. I'm

0:37

Jesse Chappus, and I'm here to take your help

0:39

to the next level. Each week, I'll bring

0:41

you in-depth cover stations with health and

0:43

wellness leaders from around the world. This

0:45

week, doctor William Lee is back on the show.

0:47

Doctor Lee is an internationally renowned physician

0:50

scientists and author of the New York Times

0:52

bestseller Eat To Beat Disease, the

0:55

new science of how your body can heal itself.

0:57

His groundbreaking work has led to the development

1:00

of more than thirty new medical treatments and

1:02

impacts care for more than seventy diseases,

1:05

including cancer, diabetes, blindness,

1:08

heart disease, and obesity. Doctor

1:11

Li TED Talk can we eat to starve cancer,

1:13

has garnered more than eleven million views.

1:16

His new book eat to be your diet, burn

1:18

fat, heal your metabolism and live longer

1:20

releases today. Be sure

1:22

and stick around. You're gonna learn about the 527

1:25

foods that are going to help you lose weight and optimize

1:27

your metabolism. Highlights

1:29

of our conversation include the four phases

1:32

of metabolism, why visceral

1:34

fat is dangerous, the circadian rhythm

1:36

of your gut microbiome, top foods

1:38

that boost your metabolism, An

1:41

cider vinegar triggers weight loss.

1:43

As always, if you'd prefer to watch versus

1:45

listen, this full conversation is available

1:47

over on YouTube You can get there by going

1:49

to altimahealth podcast dot com slash

1:52

youtube. Be sure and subscribe while you're there

1:54

so you don't miss any of the action. If while

1:56

you're listening to this, you and think of somebody in your

1:58

life that right now is struggling with weight loss

2:00

and they could use little nudge in the right direction.

2:03

Be sure and share this episode with them help

2:05

them along their health journey, and secondarily

2:07

help the show continue to grow. Thank

2:09

you so much. Without further

2:12

ado, here we go with doctor William

2:14

Lee. 527 somebody's tuning

2:16

in right now, they're feeling skeptical because

2:19

they feel like they've tried all the different diets

2:21

out there. And they've,

2:24

you know, not had any success to this

2:26

point. And we wanna hook them

2:28

early and let them know we have something different

2:30

here. What would you say to them?

2:32

Well, I would actually say there's a new science

2:34

of the metabolism that really tells

2:37

us how to take control of our own lives.

2:39

And that our metabolism Li is

2:41

not our destiny determined

2:44

from birth, but that we can actually take some

2:46

concrete steps very easy

2:48

steps to get on that right path, and

2:50

then there's very concrete

2:52

steps we can take to up our

2:55

game along the

2:55

way. And when it comes to metabolism,

2:58

a good jumping off place is

3:00

to talk about the concept of

3:02

carrying extra body weight and

3:04

how this actually slows the metabolism.

3:07

Right. Well, which is kind of backwards the way

3:09

typically people typically think about it. So I'll

3:11

have you elaborate on that. Right.

3:14

Well, for many years, we thought that

3:16

people were born with a slow metabolism or

3:18

fast metabolism. Even doctors

3:20

actually had that idea that's kind

3:22

of how what we were taught in medical school,

3:24

but it turns out more recent research.

3:26

In fact, the only research is only two years

3:28

old. Shows that all humans

3:31

are hardwired with our metabolism

3:33

the same way that your laptop has an operating

3:35

system. And when you take it out of the box

3:37

527 you come over the store, and started

3:40

up. Everyone's body is

3:42

like the laptop out of the box. Our metabolism

3:44

is designed at hardwired to work exactly

3:47

the same way. And it turns out that

3:49

all humans are wired wired

3:52

to actually go through only four phases of metabolism

3:54

from zero to one year old,

3:56

our metabolism skyrockets to fifty

3:58

percent higher than what it's gonna be

4:01

when we're an adult. From we're one year

4:03

old to twenty years old, metabolism

4:05

actually comes down to adult levels, down,

4:07

down, down, down. Okay? Doesn't

4:10

rise like you think teenagers might be full

4:12

of energy and bouncing off the walls. Metabolism

4:14

is going up, right? Wrong. And it

4:16

turns out that the third stage,

4:18

which is the most surprising Li for most

4:21

adults, 527 age twenty to

4:23

age sixty metabolism. Human metabolism

4:25

is a hardwired to be completely rock

4:28

stable twenty. Thirty, forty,

4:30

fifty, sixty, it's not

4:33

supposed to change. Our

4:35

hardwiring tells us we have the

4:37

same we're designed to have the same amount

4:39

of energy and the same fuel efficiency

4:42

all throughout our adult lives and

4:44

come back to why that's That's a problem. And

4:46

then from age sixty to ninety, we do have

4:48

a slight decrease, only about seventeen

4:50

percent. So when you're at ninety, your

4:52

metabolism's hardwiring says

4:54

slow down about seventeen percent to when

4:56

you were sixteen, which basically is

4:59

the same as when you were twenty. So what I'm

5:01

telling you is that sixty

5:03

can be the new twenty 527 you follow your metabolism

5:05

and it's the problem of excess body

5:08

fat that actually shuts

5:10

down, sits on top of our metabolism. So

5:13

it's not that a slow metabolism causes

5:15

us to grow body fat and gain weight. It's

5:17

the other way around. Excess body

5:19

fat actually

5:21

suppresses our metabolism and

5:23

that means a power is actually in our hands to

5:25

do something about it. So let's talk about

5:28

that period of time. You mentioned the four different

5:30

phases. Let's talk about that second

5:32

phase where from two through

5:34

our teens, the metabolism slowly

5:37

coming down, which would be surprise

5:39

to a lot of people including myself because

5:42

Li during that teen period, We

5:44

can eat a lot of food or at least, you know, this

5:47

was my experience being a teen, and

5:49

I was skinny as a rail. And I know that's not

5:51

the case for everybody, but I know a lot

5:53

of teams are in that boat. Is

5:56

it just because of the increased amount of

5:58

activity during that period? Or what's going

6:00

on there?

6:01

Yeah, well, think about it. I'm

6:03

telling you our hardwiring for our metabolism

6:06

is following program again,

6:09

like the operating system in your laptop. It

6:11

doesn't want to actually do anything different.

6:14

Now at the same time that we're Teams,

6:16

okay, Other things

6:18

are happening in our body. We're kind

6:20

of unfolding our wings like a

6:22

butterfly coming out of a cocoon. And

6:26

starting to spread wings, get bigger,

6:28

taller, grow our muscles, all

6:30

those things actually take more energy.

6:32

So although our hardwiring says

6:35

stay with the stable energy, the

6:37

fact that we're actually getting taller, getting

6:39

more muscular, starting to

6:41

take our body shape. Now we actually

6:44

need more 527, which is

6:46

coming from the food that we eat in order

6:48

to be able to power up that additional growth.

6:50

And so 527 you think about food

6:53

as the fuel for our metabolism, although

6:55

our metabolism is actually coming down by the

6:58

way, It's not slowing down to

7:00

unnatural levels. It's actually

7:02

just coming down to our adult level.

7:04

Li, it's because that first skyrocketing at

7:07

age one is so high

7:09

that actually we've got some room to

7:11

to come down to hit our adult

7:14

our our adult peak. So

7:16

I would say that it's really the fact

7:18

that we've overshot at age

7:20

one. And then Li, when that we're actually

7:23

starting to unfold our wings, so to

7:25

speak, as we're gaining

7:27

all these other body functions

7:30

in our height. That we're

7:32

actually using, we're

7:35

consuming more energy

7:36

as we actually unfold our own

7:38

other physical programming.

7:41

Another layer to this could be the fact that

7:43

some of the fat we could be building during

7:45

those teen years might not be visible 527. So

7:48

it could be the fat, the visceral fat in around

7:50

the organs. And then maybe when

7:52

we're, you

7:52

know, between twenty and forty, it

7:55

finally catches up with us.

7:57

Well, here's another way to look at it. Think

7:59

about it. When we are kids,

8:02

the boys and girls in your class actually

8:04

look exactly the same. They're pretty much

8:07

all rail, you know, they're straight

8:09

up and down. Right? But one more actually in

8:11

our adolescence. You know,

8:13

as we're going through our

8:16

pre pubital years, our teenage

8:19

years through adolescence. What

8:21

happens is that the shape of

8:23

of males and 527 begins to

8:25

change. And part of that is actually the redistribution

8:28

of body fat. So what actually happens is you're

8:30

absolutely correct that in

8:32

boys and men, people with a

8:35

with a Y chromosome. Actually, what's happening

8:37

is that we actually gain more visceral 527. So

8:40

although we get taller and we get little

8:42

wider, the tube of our body gets wider, there's

8:44

more fat stuffed inside. Alright?

8:46

And then for females, teenage

8:49

girls. What actually happening -- what actually

8:51

happens is that their subcutaneous

8:55

fat Li down.

8:58

They redistribute body fat around

9:00

the hips, around the breasts, around the buttocks.

9:03

And Li, it's when we start to un

9:05

fold. You know, if you think about the Venus de

9:07

Mayo of the Statue and

9:09

the Statue of David. Right? So those are sort of

9:11

too iconic shapes of humans

9:14

between male and female. That's actually

9:16

what starts to happen during adolescence. And

9:18

so the distribution of

9:20

body fat also actually

9:22

changes. So the extra

9:25

body fat that you're referring to

9:27

that can that can quote, pay for later

9:30

that only happens if we overeat

9:32

or if we eat the wrong

9:35

things over time during our adolescence.

9:38

It's true. We can overthrow

9:42

our hardwiring of our metabolism. The

9:44

same way you can actually download program that

9:46

contains viruses on your laptop,

9:49

even after you open up out of the box, and

9:51

you can actually screw up your operating system. And

9:53

now you gotta take it in to do the

9:55

anti virus program to clean it all

9:58

up. And so I think it's really important

10:00

for us to understand hardwiring of our metabolism,

10:03

tells us what we're capable

10:05

of. And as long as we actually allow

10:07

our body to achieve its

10:09

potential, that's how we optimize

10:12

our metabolism at any age. A

10:14

few scary things when it comes to the visceral

10:16

fat is

10:17

one, like we talked about,

10:19

it's it's, you know, not always visible.

10:21

It's actually not visible. Two,

10:24

a lot of people are gonna be motivated to

10:26

burn fat only when they can see their body

10:28

changing. So if it's if it's

10:30

not an aesthetic thing, they might

10:32

not have the same motivation. And three,

10:34

this is the dangerous kind of fat that does a

10:36

lot of damage in the body. So it's kinda

10:38

like a triple threat when you look at

10:40

it that

10:41

way. It is true. But

10:43

again, don't 527, we have to have

10:45

some body fat. It's healthy for us.

10:47

It makes hormones. It's our cushion. Against

10:50

injury and we fall in the ground. It's

10:52

actually 527 fuel reservoirs

10:54

or fuel tanks. So there's a lot of good things about

10:56

body 527. It's only when it's excess, it's actually

10:59

a problem. Now here is a super

11:01

easy way for people to get

11:03

an idea of how much visceral

11:06

fat they have because all

11:08

you're gonna do is to look at your waistline,

11:11

your waist circumference. So

11:13

if you're a guy and you wear a belt, Alright?

11:16

How many holes do you actually

11:18

need to go in in order to wear your

11:20

pants comfortably? Right? That's kind of

11:22

like, if you need to really loosen it up, it

11:24

means your 527 comforts is getting bigger and bigger

11:27

and bigger, which actually means you're growing visceral

11:29

fat. That's the harmful stuff. And you can

11:31

notice that. I mean, we've all been through this at

11:33

some point in our life. If you're an adult, you've

11:35

gone through a period where, you know, your waist band

11:37

your waist starts to expand and you really

11:39

don't loosen up a belt loop. But we've also

11:42

many of us that show better place where we get in

11:44

better shape. And then we are able

11:46

to tighten our belt loop. And that's

11:48

really one of the easiest ways without

11:51

using a DXA scan or a CT

11:53

scan or any kind of other fat

11:55

calibration method There's all kinds

11:57

of technology out there, but the easiest

11:59

kind of, like, rumper room way to actually figure

12:02

out if you actually are

12:04

are losing harmful visceral fat is just

12:06

to check your waist circumference, your belt

12:08

size. Let's talk about why visceral

12:10

fat is different. Get into the physiology and

12:12

talk about why that is so dangerous. So

12:16

there's two kinds of fat that

12:19

are there's there's three kinds of main fat.

12:21

There's white fat which is

12:23

wiggly and jiggly, and

12:25

it can be visceral or it could be subcutaneous,

12:28

meaning under the skin. And then there's brown

12:30

fat, which is paper thin and it's close

12:32

to the bone and it actually is good fat that

12:34

generates heat to burn down 527 fat.

12:37

But visceral fat is really the first

12:39

kind is wiggly, jiggly, and it's found

12:41

inside the tube of your body. Visceral

12:44

meaning gut, gut 527, visceral fat

12:46

is the same thing. And if you think about

12:48

it, it starts off like packing peanuts

12:50

in inside the tube of your body. It's

12:53

a cushion to prevent. If you tripped on

12:55

a rug and you fell on the floor, your organs

12:57

are cushion, why a little bit of these packing peanuts.

12:59

And so it's gonna be fine. Now visceral fat,

13:01

by the way, has another 527. It actually

13:04

contains part of our immune system. I wanna

13:06

talk about the good part first. Our immune

13:08

system, and and I can tell you

13:10

what it does. There's a specific

13:12

organ. There's even an or a suborgan

13:15

of a 527. Our whole fat is an organ.

13:17

There's one part of our fat called themomentum

13:20

0MENTUM. Most

13:23

people who are not doctors who have never heard of

13:25

it because it is actually what

13:27

we it's like an apron of fat healthy

13:30

fat that crawls around our body

13:32

like an octopus. You 527, you'll see those

13:34

videos online or on, like,

13:37

discovery Chappus, the octopus is

13:39

going around the rock and the reef, just looking

13:41

for places to crevices to crevices to go into.

13:43

That's the momentum. Made out of body 527, Here's

13:46

what it does. It patrols our

13:48

abdomen, our our belly, on

13:51

the inside, around our intestines, doing

13:53

a couple of things. Number one, It conducts

13:55

surveillance to make sure there are no leaks

13:57

or cracks or injuries to

13:59

our gut. You know, our gut is full

14:01

of bacteria. And our gut is actually full of

14:04

poop. Can you imagine if there's a perforation, a

14:06

tiny hole or an injury and all

14:08

of that bacteria seeps out from

14:10

inside from the tube of your intestines into

14:13

the viscera, into the

14:15

open cavity of your body. I'll tell you, is

14:17

the doctor what would happen you would get septic,

14:19

you'd go to the ICU, and there's a good chance

14:21

you would die. Alright? So

14:24

thank goodness for the the

14:26

momentum, this healthy fat

14:28

is octopus. It's kind

14:30

of like a mix between octopus and a baseball

14:32

glove. And it basically cruises

14:35

around your belly silently. You can't feel it.

14:37

And it can get in between the intestines.

14:39

Now look, your intestines is about forty feet of

14:41

a tube all folded up, like packed into

14:44

a suitcase, which is our our Li. And

14:46

the momentum conducts surveillance to make

14:48

sure that everything is hunky dory and

14:50

actually fine and there's no inflammation now.

14:53

The the the momentum also, this

14:55

is brisial fat, also secretes those

14:58

hormones 527 to help control our a

15:00

diponectin, which is another hormone to

15:02

allow insulin to draw our

15:05

energy in, our fuel, our glucose

15:07

more efficiently to our cell, and resistant,

15:09

which is actually to allow us to have a little

15:12

bit less versus a little bit more

15:14

energy drawn in. K? This is all

15:16

healthy stuff. Now, the other

15:18

thing that momentum contains, it actually

15:20

contains part of our immune system. So

15:23

think of it our momentum like a battleship

15:25

that contains ready to roll

15:28

super soldiers inside its

15:31

inside its cab inside the ship.

15:33

And basically, it was waiting there

15:36

And if it actually finds little hole in our

15:38

intestines, right? Think about all

15:40

the stuff that we actually throw down our gut.

15:42

If there's little hole, a little perforation, Immediately

15:45

Li octopus momentum will crawl over

15:47

there. It'll stick out of tentacles and

15:49

it will cup that cup area

15:51

and it will blast the super soldier's immune

15:53

system to clean up that area

15:55

and kill the infection until it heals.

15:58

Alright? We used to call this the policeman of

16:00

the abdomen, the momentum. So it's

16:02

quite amazing So Okay. So

16:04

what Chappus? That's normal. I'm I won't

16:06

tell you normal because everybody thinks a fat is

16:08

bad. That's all normal. If you

16:11

actually grow too much

16:13

visceral fat. And visceral fat

16:15

also being fuel cells, and you just keep

16:17

on piling up fat, fat, fat, fat, fat, fat, by

16:19

overeating, by eating the wrong things, by disrupting

16:22

your gut health, which then causes

16:24

your metabolism to go haywire and then it's easier

16:26

to gain to develop body fat.

16:29

And then what actually happens is that those

16:31

hormonal functions are disrupted.

16:34

Basically, think about it like disrupting

16:36

the hormones, like getting too much visceral

16:38

fat is like you walk into a symphony

16:41

hall that's in the middle of a performance

16:43

of, you know, beethoven's 527.

16:46

And you get in there and you just jump on stage

16:48

and start thrown, you know,

16:51

stuff around, amping a garbage

16:53

can on stage. You're gonna disrupt everything.

16:55

The music is not 527 And that's

16:57

what actually happens when you develop excess visceral

17:00

fat. It's dangerous for several reasons. Number

17:02

one, those hormones, leptin, diponectin,

17:04

resistant, all the things that control how

17:07

well and efficiently we measure energy. All

17:09

thrown off course. I don't know.

17:11

We wanna absorb more energy or less energy.

17:13

I can't tell it's too noisy in here. Alright?

17:16

That that immune system of super soldiers?

17:18

Well, guess what? They're throwing out a whack as

17:20

well. They're like, whoa. I can't I don't know what's going

17:22

on. And so Li, your fat

17:25

unleashes these super soldiers

17:27

as inflammation. Alright? Now

17:29

you've got inflammation instead of defenders

17:31

of the of your body. Now they become

17:34

inflammatory cells and they are all over

17:36

the place, spilling out over your

17:38

guts. On top of that, when you if you

17:40

grow too much visceral fat, And

17:42

remember, fat normally is a fuel tank

17:44

that stores the energy into fat cells.

17:48

If you overstuff that area, the

17:50

fuel, the fat will leak

17:52

out. Okay? It's just like over 527 your

17:55

gas tank at a gas station. Voom.

17:57

It comes 527, rolls down the side of

17:59

the of the car around your tires, around your

18:01

shoes. You're it's a toxic, dangerous, flammable

18:04

mess. At the gas station, same

18:06

deal. When you have overflowing fuel,

18:08

fat will leak out of 527, a

18:11

liquid will leak out of fat cells,

18:13

which is supposed to contain them like a

18:16

fuel tank, and that leaking fat

18:18

poisons your liver. It's called lipo,

18:20

meaning 527, toxicity, meaning

18:22

it's poison to your liver. And in

18:24

fact, that's actually the cause in

18:27

our world of abundance of

18:29

something called nonalcoholic fatty

18:32

liver disease, NAFLD.

18:34

That's this is actually a hidden epidemic

18:38

that is leading to hepatitis and leading

18:40

to liver cancer when you poison

18:42

your liver. And by the way, your liver

18:44

detoxifies your whole body, detoxifies your

18:47

blood. You damage that organ with

18:49

leaking excess 527, man,

18:51

we are in a world of hurt. So what

18:53

I'm telling you is that normal healthy 527.

18:55

Think about it like a orchestra with

18:58

a conductor that plays a beautiful symphony

19:00

or everybody's in harmony doing their

19:03

thing and it's a performance for

19:05

your whole life. And when you actually

19:07

grow too much cholesterol fat, it's like

19:09

rushing on stage with garbage cans and dumping

19:11

them out and completely disrupting the

19:13

performance. That's how bad it actually

19:15

is. I know another reason

19:17

that people get fatty liver is from too much

19:19

fructose

19:21

Can

19:22

you talk about that mechanism and how

19:24

is there any overlap between the two? Yeah.

19:27

So, you know, I think it

19:29

is true that if you overload with

19:31

carbs, including fructose,

19:34

but also added sugar of any

19:36

sort, you can actually overwhelm

19:39

your metabolism, which can then lead

19:41

the liver to be less 527, and

19:43

then lead to the accumulation 527, which

19:45

Li which then leads to fatty

19:47

liver disease. So 527 the process

19:49

I told you about, regardless of its fructose or

19:51

sucrose or, you know, any kind of

19:54

oats, which is sugars and carbs,

19:56

It all starts stems from the same thing. It's fuel.

19:59

It gets stored into the fuel tank. It leaks out,

20:01

and then it poisons an oral, and and and and

20:03

and is toxic to the liver. So it's

20:05

not that eating a piece of fruit actually does it

20:07

because there's something special about the fruit. It's

20:10

a general overwhelming of it. And

20:12

527, by the way, consumed

20:15

in, you know, it gets vilified just

20:17

like people tend to do in the nutrition

20:20

and food and health world. Actually

20:22

is perfectly fine for most people with normal

20:24

healthy metabolisms. You know, there are

20:26

plenty of people who are in their 80s and 90s

20:28

and above who actually eat fruit without

20:30

you know, poisoning your liver. The

20:33

problem is when you start out, you

20:35

know, with the scales tip against you

20:37

as an adult with bad eating

20:39

Chappus, not in 527 exercise, poor

20:42

sleep, an excessive amount

20:44

of stress, and then, you know, you start

20:46

to overeat as well. All

20:48

those things are like the four horsemen of the apocalypse

20:50

that converge to help you grow

20:53

that extra body fat, which then leaks

20:55

and causes inflammation And of course,

20:57

inflammation being the sort of

20:59

setting the stage for almost every other

21:02

undesirable

21:03

chronic disease that we know.

21:05

Let's zoom back then. Now we know what happens

21:07

when the visceral fat gets out of control

21:10

and the damage it can cause, but

21:12

let's zoom back and talk about the dietary

21:14

piece what we're consuming and when

21:16

we're consuming

21:18

that's causing that visceral fat to accumulate.

21:21

So the simple analogy

21:23

you like to give people to think about

21:25

our metabolism. So set

21:27

aside calories in, calories

21:29

out, counting calories are so much

21:32

There's so much baggage associated with

21:34

the term calorie. Think

21:37

about your body like an engine

21:39

of a car and the food that you eat providing

21:41

the 527. When your fuel

21:43

is low, it's like a fuel

21:45

like like your gas tank, your gas

21:48

gauge, your car. When you

21:50

see it's low, we feel hungry.

21:52

We pull over to the filling

21:54

station, which is not a gas station. In

21:56

the case of our metabolism, it's really to

21:58

the kitchen table, the refrigerator, the pantry,

22:00

restaurant, what have you to go eat something?

22:03

Now, here's the thing. When

22:05

we actually eat 527, and he put

22:08

put to start approaching food and and put

22:10

into our mouth are

22:12

pancreas with one of the organs in our body secretes

22:14

a hormone called insulin. When insulin

22:16

goes up, it allows it's a hormone

22:18

that allows our body to absorb the energy

22:21

from the food, the fuel that we

22:23

eat, 527 equals fuel. Fuel

22:25

is into food. Now we're actually taking the

22:27

fuel into our cells, so we have energy

22:30

blinking, talking,

22:33

Rushing to catch an airplane, going

22:35

out for a walk, working out, all those

22:38

things take fuel. Just pumping your heart

22:40

Li takes 527. So so

22:42

you low use that fuel, insulin uses

22:44

that, brings that fuel in, and anything

22:46

extra from whatever you're eating. Alright?

22:48

No matter how many calories it is, gets stored

22:51

in for later use in

22:53

your body fat. And so little

22:55

fat cells are called adipocytes. And

22:57

when you've got extra 527, from whatever

22:59

you're eating, that's not 527 at

23:02

the moment. You sort into little

23:04

fat cell and that fat cell It's

23:06

a little cell, but it'll grow a hundred times

23:08

in size when it's being loaded up

23:10

with fuel. That's 527

23:13

from the from the food that we're eating. And

23:15

you can load that up. When you're done eating,

23:17

you're done 527 up, insulin basically

23:20

comes down and your body can go from switch

23:22

from, metabolism switches from

23:24

fuel storing mode, okay,

23:27

to fuel burning Just like when you're in a car,

23:29

when you're filling up your gas tank, you're

23:31

told to turn off the engine. Right?

23:33

And now you're in fuel storing mode.

23:36

When you're done 527 up, The

23:38

thing clicks and you put the note also back,

23:41

close the gas cap, get back in the car,

23:43

now you can switch to fuel burning

23:46

mode. So that's basically in our body. When we're eating

23:48

our insulin's up, metabolism says,

23:50

let's not burn any fuel. Let's store it. We

23:52

want a store, bring it on, baby. When

23:54

we actually are done eating, our insulin

23:57

goes down, and that's signal for our metabolism

23:59

to switch gears, and now switches

24:01

to fuel burning mode. And that makes

24:03

sense. Well, we're not eating. We need to have source

24:05

of energy. And so we just draw on

24:07

the fuel that's stored in our fat. Now

24:09

if we eat normal amounts, we fill

24:11

up our fuel tank. Let's call it three quarters

24:13

full. The tank is full. Alright. Maybe

24:15

little bit higher than that. But what happens

24:18

for overheating. From a habit

24:20

perspective, if we overheat, we

24:22

are over 527 our gas tank.

24:24

Imagine if your car You didn't

24:26

have the clicker at the end of the gas station and the

24:28

fuel just kept on going up to fill up

24:31

and then overflow the tank. The

24:33

gas will run down the car and you'll still be standing

24:35

in this dangerous 527 Mess. In

24:37

your body, remember I told you about leaking fuel.

24:40

Alright? Instead of leaking at the very beginning, what

24:42

happens is that your body goes, let's go fill up another

24:44

fuel tank, another fat cell. Another fat cell.

24:47

Oh, still eating? Still more fuel. Alright. Let's

24:49

fill up another one. You can kinda see what's going

24:51

on. From one cell, hundred times bigger,

24:53

another cell, a hundred times bigger. So on

24:55

so forth, repeat, rinse and repeat.

24:58

Now, you run you've run out of fat

25:00

storage tanks. Oops, still

25:02

eating. Right? I mean, like, we all

25:04

been through this ourselves at some point in our lives.

25:07

You're still Li dude. Alright. Now what happens

25:09

is your your body says, look,

25:11

we're really grateful when we have more fuel, we're not

25:13

gonna waste any. So let's take some stem

25:15

cells that live in our body, and let's

25:17

go make some more 527. Alright?

25:19

So more fat cells. Now it makes more

25:21

fat cells, more fat cells, more faster than fills

25:24

them up. As long as you're eating, it'll keep on filling up

25:26

the fat. That's how we build up

25:28

first extra visceral 527, but eventually

25:30

it'll spill to the other kinds of fat as well.

25:33

The bigger the 527? The bigger the mound,

25:35

okay? And this could be inside your butt Li with

25:37

visceral fat. What winds up happening

25:39

is that your fat as it expands can

25:41

outgrow its own blood supply. Your

25:45

527 needs a blood supply to live

25:47

when it's expanding that quickly because

25:49

you're filling it up. The the

25:51

outside gets big, but there doesn't have enough blood vessels.

25:54

So what Chappus, the center of it, which is

25:56

it doesn't have enough blood flow, winds

25:58

up dying It won't die

26:00

completely, but it's called ischemia, hypoxia,

26:03

not enough oxygen. And so when it's not enough

26:05

oxygen, guess what it does? Your

26:07

fat basically says, release

26:09

527. So now 527 is

26:12

unleashed inside your necrotic

26:14

dying fat at six expanding, and

26:17

then the inflammation starts seeping

26:19

out as well, leakage of

26:21

growing 527 fat

26:24

of of fat fuel itself as

26:26

well as inflammation that sets the

26:28

stage for all these problems, heart disease,

26:30

diabetes, 527 obesity,

26:34

Li Alzheimer's and neurodegeneration, a

26:36

whole host of things. And then your immune

26:38

system starts to crash, and then your health defenses

26:40

start to crash, and your metabolism crashes.

26:43

And when your metabolism crashes, your

26:45

energy starts to really flag.

26:48

And and and then your gut health

26:51

also starts to fly. This is

26:53

the interconnectedness of all of our systems.

26:55

I know it's so tempting and

26:57

we do this all the time to vilify this or

26:59

that and it's either a hero or to a

27:01

villain, actually know there's a lot of body parts

27:03

that are interconnected. What we want is everything

27:05

to work in harmony

27:07

together. And the interesting thing

27:09

as you explain that, we can see how

27:11

everything can be working for us

27:14

or can quickly flip the other way

27:16

And if we get to that point where, you know, we

27:18

have inflammation and our metabolism starts

27:20

to come down, we're gonna start to put more weight on

27:23

and that's gonna cause more inflammation

27:25

and you can see how this could all spiral out of

27:27

control if somebody lets us

27:29

get out of

27:29

hand. So Yeah. I mean, I feel for people

27:32

and I can see how it would easily get there.

27:34

The problems can happen very

27:36

Li. Right? Because life happens

27:38

to us. Right? I mean, this is what happens. Why

27:40

So between twenty and sixty when metabolism

27:43

is hardwired to be stable and yet people

27:45

do struggle with their weight. They 527 like

27:47

their metabolism is slowing down. This

27:49

is why we used to think oh, when we're middle

27:51

aged, we're not our metabolism naturally slows.

27:54

No. Actually, what happens? Our metabolism

27:56

doesn't slow. It actually is hardwired to be completely

27:58

stable. Operating system on your laptop. The

28:01

problem is life happens to us. We

28:03

get distracted. We get stressed. Financial

28:06

stress, economic stress. Relationship

28:09

stress. You got kids. You're worried about

28:11

job stress. You know, there's whatever's

28:14

going on in the world, all these things, you

28:16

know, we've got more complexity. And

28:19

what happens is that over time, we start

28:21

to change our behavior. When our behavior changes,

28:24

it's very easy to start eating over eating.

28:26

And especially 527 you're not eating the right things,

28:29

now you're overheating the wrong things, so

28:31

easy to go to that old fuel overloading

28:34

inflammatory fat

28:37

over spillage, damaging your metabolism

28:39

stage, and that's why overeating

28:41

an excess body fat crushes your

28:43

metabolism, not the other way around.

28:45

And think it's important to point out

28:47

too that this system is actually trying

28:50

to work for us and a lot

28:52

of the time throughout our history of what it worked for

28:54

us and we didn't have such an abundance of food

28:57

and we could go up to the fridge and, you know, every

28:59

couple hours open it up and continue to

29:01

put calories in and spike that insulin

29:03

as you talked about and go into storage mode,

29:06

we would have needed this system to

29:09

get through to where we are today as humans.

29:11

It's only in the last little period of time

29:13

that because of our new

29:15

way of living,

29:17

it's easy enough to throw the system away

29:19

Li. One hundred percent. Now think

29:21

about it this 527. Another way to think about it is

29:24

Imagine if you are somebody

29:26

who doesn't get a

29:28

chance to eat very much, maybe maybe

29:32

you're on a budget, and so you have to

29:34

watch what you're buying and what you're eating,

29:36

like many people are like that. You're

29:38

gonna be really grateful when you actually have something

29:40

good to eat. Right? And

29:43

maybe you'll eat three times a day, maybe you won't.

29:45

But every time you have food, you'll be

29:47

appreciative and you'll think

29:50

about the value of what the value of what

29:52

you're actually eating. Now, let

29:55

me give you different scenario. You're a kid

29:57

thrown into a candy store. Alright?

30:00

Now you're surrounded by everything. And someone

30:02

tells you, go ahead. There's no limit.

30:04

Get anything you want. Right? So you're gonna go

30:06

first, you're gonna be excited. You're gonna dive in and start

30:08

eating everything. Pretty soon, you don't you're confused.

30:11

You don't know what to do anymore because you're just surrounded

30:13

by overage. And think this

30:15

is true on the behavioral level. But

30:17

it's also true on the cellular level.

30:20

When we actually have our are surrounded

30:22

with overabundance, it

30:24

confuses the system in our

30:26

body can overwhelm our metabolism. And

30:29

so what we wanna do when you ask, you know, like,

30:31

oh, how do you eat? When do you eat? What do you eat?

30:33

One of the things you wanna do is to be moderate.

30:35

Don't don't overeat. That's easy. Click

30:37

the clean plate club. Alright? Don't

30:39

take don't pile on to your plate.

30:42

You know, you're not preparing

30:44

for hibernation. So you wanna

30:46

actually be careful that

30:48

you are taking just the right amount. Stop

30:50

eating when you're eighty percent full. There's a Japanese

30:53

saying called a hara hotchi bambi. And

30:55

it basically means, you know, if you

30:57

eat slowly and you feel like You're

31:00

satisfied but not full. Push

31:02

the plate away. You're not member

31:04

of the Li Plate Club anymore. You're

31:06

fine. Thank your host. You know, thank

31:08

you over cooked the meal. And and and be

31:10

grateful that you had it. You don't need to keep on eating.

31:13

That's the whole thing. Alright. If you could just

31:15

stop. That's the sort of like how to

31:17

eat. When to eat. Look, remember I

31:19

told you, when you are actually

31:21

not eating, For example,

31:24

Li, what actually happens is that your

31:26

insulin levels are down when you're not eating.

31:29

Your metabolism switches gears to

31:31

fuel burning mode So when you're sleeping,

31:34

you're also not eating, which is also called

31:36

fasting. When we get up in the morning, we're

31:38

breaking our fast, which is what we call 527, break

31:40

fast, When you're

31:43

not eating, your body is in fuel burning

31:45

mode, burning down extra energy in those fat

31:47

cells that got stored up Remember,

31:49

so the longer you don't eat, the

31:52

more energy excess fat you

31:54

can burn and it draws it for for first

31:56

for visceral fat. Now, this

31:59

is sort of like a when to eat.

32:02

527, for example, you sleep for eight hours a

32:04

day and I've talked about this with

32:06

many people, You should try to eat sleep

32:08

eight hours a day. That's best for your health. Let's

32:10

say you sleep from eleven to seven. If

32:12

you eat dinner the night before, let's say

32:14

it's seven o'clock and the time isn't

32:17

so exact hour time is less

32:19

important than the concept. You eat dinner

32:21

at seven, you 527 at eight, put your

32:23

dishes away, don't

32:25

eat a late night snack. No midnight

32:28

snack. No noshing. Don't wait for your dessert

32:30

to eat later. So many of us were

32:32

trained over time to have

32:34

this habit of finishing dinner and just

32:36

eating continuously Li out through the night or

32:38

definitely before sleeping eating

32:41

something. Look, every time you put your dishes

32:43

away, and then you're still snacking. Your

32:45

insulin's going up. Now you're cutting

32:47

into the time. You wanna actually get more fat

32:49

burning time. This is the how to eat.

32:52

Stop when you put your dishes away. Don't eat

32:54

anything else. And now let's say you go to bed,

32:56

you eat at seven, you get you put your dishes away at

32:58

eight, you go to bed eleven. You've just gained

33:00

three extra hours of fat

33:02

burning time. How awesome is that?

33:04

And it's very easy to

33:06

retrain yourself to

33:08

having you're not gonna believe me. You're not gonna

33:10

perish. In those three hours. And then what

33:13

I do myself is III,

33:15

you know, I keep track of this. So I get three

33:17

hours of four bed, I get my eight hours of Li.

33:19

In the morning, when I get up, I don't

33:22

immediately rush off any breakfast like

33:24

when I was on a kid. I

33:26

take my time to get ready, to get

33:28

shower, to change,

33:30

get dressed, and then I might go out for a walk,

33:33

or I might read a book, or I might check my email

33:35

or something, and I'm not eating. Yet,

33:37

I usually wait for an hour after I get

33:39

up before I eat anything. Maybe even longer

33:42

sometimes, like this morning, I didn't eat for a

33:44

couple hours after I got up. Guess

33:46

what? I just gain one

33:48

or two extra hours of fuel

33:51

burning. Do the math. Eight

33:53

o'clock to eleven o'clock, three hours. Eleven

33:56

o'clock to seven o'clock, eight hours. That's

33:58

eleven hours. Now you give yourself

34:00

one extra hour in that morning. It's

34:02

twelve hours. There's twenty four hours

34:04

in a day. And now you have spent

34:06

half the day allowing your

34:09

hardwired metabolism

34:10

to be in fuel and

34:12

fat burning mode how good and

34:14

how easy is that. Now,

34:21

I'm gonna take a quick break from my towel with

34:23

doctor Lee to give a shout out to our show partner,

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35:48

And now back to my chat with doctor

35:50

Li. He

35:53

talked about that three hours before bed and I

35:55

totally agree for people that are new to intermittent

35:58

527. I think that's the best start

36:00

for people. For two reasons, one

36:02

being the one that you said, where you get that three hours

36:04

of fat burning added to when you're Li. Two

36:07

is that you're gonna sleep a lot better that way

36:09

too. You don't want to be consuming food and

36:12

spiking your blood glucose and

36:14

trying to digest while you're sleeping,

36:17

which ties back into everything

36:19

we're talking about today where sleep is part

36:21

of healing our metabolism. So

36:23

everything's intertwined and there's

36:25

there's there's couple 527 benefits

36:27

there from cutting off eating after

36:29

dinner.

36:30

And I'll tell you one more thing. They've

36:32

actually studied this late night eating,

36:35

food late night. So, you know, we get

36:38

extra glucose, higher levels of insulin,

36:40

as you said, it's not so good for our metabolism. But

36:42

guess what? We're also feeding

36:44

our gut microbiome and studies have

36:46

shown you eat late at night, like

36:49

snacking late at night, like midnight snack. Alright?

36:51

What happens you're feeding our bat where our gut

36:53

bacteria our gut bacteria have,

36:56

believe it or not, a circadian clock.

36:59

They know what time it is, and

37:01

they know very well that when

37:03

it's time to get ready for bed, they

37:06

shouldn't be fed. When

37:08

they are fed, you're got back to your 527 late

37:11

at night. They have trouble

37:13

digesting and metabolizing the

37:16

food that they're eating to create their

37:18

short chain fatty acids, which by the way, they

37:20

normally do to lower inflammation. So

37:23

when you eat late at night and you disrupt

37:25

the circadian cycle of our

37:27

gut your gut bacteria, they don't

37:29

make the same degree of short

37:31

chain fatty acids. And guess what? Inflammation

37:33

rises as well. So not going to you, not getting

37:36

a good night's Li. Your inflammation

37:38

in your body is rising as well.

37:40

And on top of that, your gut bacteria is getting 527.

37:43

Like, this is by the way why shift workers

37:45

often have difficulty with their

37:46

metabolism. Yeah, that makes

37:48

sense. And how do you feel about people

37:51

because a lot of people, the nature of our conversation,

37:53

are gonna come here wanting to lose a few

37:55

pounds. How do you feel

37:57

about people pushing that eating

37:59

window or narrowing it, I should say,

38:02

if weight loss is part of their goals right now,

38:05

And Li, I'll caveat that by saying

38:07

you don't wanna go and all of a sudden

38:09

start intermittent fasting for

38:11

sixteen hours a day 527 this is new to you and you

38:13

have higher carb diet because it's gonna be

38:15

an absolute nightmare. But for somebody

38:18

to build up over time and

38:20

use fasting as a tool,

38:22

especially in the beginning when they're really trying

38:24

to ramp up their weight loss.

38:26

Yeah. Well, look, I mean, this has to do with

38:29

what your goals are. 527 you're setting

38:31

out to try to lose weight

38:33

and burn 527, okay? And

38:35

by the way, you wanna do this to gain

38:37

inner health Mannity, I'm totally

38:40

cool with vanity. You know, it should feel if you

38:42

feel good by looking good, go for it.

38:44

But what I can be concerned about is

38:46

really as doctor and as a scientist,

38:48

how do we actually gain inner health? If you're good

38:50

on the inside, by the way, you're gonna be you're gonna

38:52

look better on the outside no matter

38:54

what. It's just that if you only work on the outside,

38:57

but you're really kind of having problems on the

38:59

inside. That's just cosmetics. And

39:01

inside could be have a real problem.

39:03

So what I always tell people is that

39:05

if your goal is to actually lose weight, Intermittent

39:08

527, it's it's a

39:10

trend, but it's really not something that

39:12

was invented in order to create

39:14

a trend. It's the most natural thing we

39:16

do. Just eat. We intermittently

39:18

eat, and we intermittently don't eat, eat.

39:21

So we fast and we don't fast. So but

39:23

but research has shown, 527 you actually

39:26

go twelve and twelve, twelve eating, twelve not

39:28

eating, as I told you, totally

39:30

fine. In fact, studies have shown that

39:32

you can lose about you

39:35

can lose about ten pounds, you know,

39:37

by intermittent and Li, like that twelve

39:39

and twelve. You wanna lose more you

39:41

gotta you gotta up your fasting period.

39:44

You can ramp it up almost thirty percent

39:46

527 you actually then crank it

39:48

up to sixteen hours of 527. So

39:51

sixteen hours of fasting is basically like

39:54

going to bed the same time I told you. But

39:56

remember, I told you you got twelve hours 527

39:58

you don't eat breakfast

40:00

until eight. Now you gotta gain an extra four

40:02

hours so you're gonna not eat so you skip breakfast

40:04

and don't eat till lunch the next day, you'll get your

40:06

sixteen hours. Now research has shown, if

40:08

you do that and yes, you're giving your body

40:11

extra fat burning time, you will

40:13

lose extra weight, but you will actually start losing

40:15

weight just with a very reasonable twelve

40:17

hours. And that's really what I the message I wanna

40:20

send. Yes. You can push

40:22

it. You can actually go sixteen, fasting,

40:25

eight eating, But twelve, fasting

40:27

and twelve eating also works. If you wanna

40:29

fast even longer, I mean, people have 527

40:33

eighteen hours, people have lasted the whole day.

40:35

Yes, you will actually lose, you will

40:37

burn more body fat. Now here's the thing that's

40:40

important to understand. The difference

40:42

between Metabolic 527, which we're talking

40:44

about with intermittent 527. It's all

40:46

the twelve, easy way to do it. I wouldn't

40:49

that would that's a nice area to start.

40:51

And AMAT. And if you can maintain that

40:53

your whole life, you're gonna be actually in pretty

40:55

good shape. You'll be in a good zone.

40:58

But don't forget, Intermittent

41:01

fasting fasting is a continuum. It's

41:03

a it's a scale all the way to

41:05

starvation. Alright? 527 you

41:08

got shipped on a wreck on a desert island with

41:10

no food, yeah, you'd be intermittently

41:12

fasting too. But eventually, you would actually

41:14

be starving. And when you starve and

41:16

you over 527, the problem is that you

41:18

can actually cut into your muscle mass and you'll

41:21

start to destroy your muscle mass.

41:24

What's worse than actually gaining body fat

41:27

is gaining body fat while you're losing

41:29

muscle mass. So got to be really

41:32

careful about this stuff, you know.

41:34

And I think that just reasonable approaches

41:38

for reasonable people usually

41:40

is something that people can stick with and that's how

41:42

you get better

41:43

health. You talked about the aspect

41:45

of somebody's eating at night the

41:47

impact on the gut microbiome being,

41:49

you know, less than healthy. What

41:52

happens when people start

41:54

pushing fast a little bit longer? In

41:56

relation to the microbiome. So 527 people are

41:59

doing sixteen hour fast, twenty

42:01

four hour fast and giving that microbiome a

42:03

break, Li, no 527 coming into the system

42:06

during that period to feed them, how

42:08

do they

42:09

respond? So,

42:11

again, this continuum. If

42:13

you fast for an

42:16

extraordinary long period of time

42:18

to your starving, your bacteria

42:20

are actually going to start dying as

42:22

well. You know, they're not being 527. They need food. It's

42:24

like not feeding your goldfish, you know, in your

42:27

tank for a long time. So that's the

42:29

extreme. Real it back.

42:31

Okay? And now what's amazing

42:33

is actually when you give your

42:35

gut bacteria a break, proper

42:37

break. And when you're

42:39

eating, you're eating healthy things. During

42:41

the fasting time, your bacteria reboot

42:44

themselves. That's really quite amazing.

42:46

They reboot themselves by first getting

42:49

rid of bad actors. It's like

42:51

purging the neighborhood of the crack

42:53

dealers. Alright? And gut

42:55

bacteria at thirty nine trillion they've

42:57

got they've got a

42:59

whole variety It's a

43:01

very diverse ecosystem. But

43:04

the problem that we have when we suffer

43:06

from bad gut health is really we've

43:09

got a few bad bacteria that are growing. Some

43:11

of these bacteria when they overgrow can

43:13

actually be even lethal. If

43:16

we don't watch out like C. 527,

43:18

and pseudomonas, other types of bacteria

43:20

that we see in the hospital as doctors.

43:23

But generally speaking, when we give our

43:25

gut bacteria break, so that they're

43:27

not overly taxed all the time 527

43:30

then they can actually reboot themselves. When they

43:32

reboot, they're also lowering inflammation

43:34

more effectively They're supporting your immune

43:36

system. They help your immune system reboot

43:38

as well. And they also participate

43:41

in all kinds of other healing functions

43:43

that are also beneficial as

43:46

well. So again, this is all

43:48

just leveraging

43:52

the systems that are already present in our

43:54

body. We haven't even talked about what foods you should

43:56

eat or can eat to improve your

43:57

metabolism. This is just playing around

44:00

with your operating system. We're

44:02

gonna get to those foods. But before we do, let's

44:04

really hash out this winu y piece.

44:06

And the last area I wanna dive into within

44:08

that is eating during

44:11

our specific eating window, which is gonna be different

44:13

depending on the person and what their health goals

44:15

are. But say somebody

44:18

is having a later breakfast like you and

44:20

and stopping their meals at

44:22

dinner? Are you a

44:24

fan of having snacks during that

44:26

eating window. And when I say snacks, I

44:28

wanna caveat that as well. I'm not talking about

44:30

sugar and processed foods. 527

44:33

you're getting hungry in between your breakfast

44:35

and

44:35

lunch, are you gonna have an apple and

44:37

some nut butter and whatever a healthy

44:39

snack is to you, how do you feel about

44:42

that? I 527 feel totally

44:44

fine with that, with the

44:46

understanding that you gotta realize

44:49

when you snack because

44:52

you are listening to your body.

44:55

And your body is telling you the fuel tank is

44:57

running a little low. Time to

44:59

fill up with a little bit of gas and you pick

45:01

the right foods to snack on. It

45:04

could be nuts. It could be tree

45:06

nuts. It could be some other healthy

45:08

piece of fruit or whatever. That's

45:11

actually an okay thing. Again, when you're

45:13

snacking, if you don't over eat and you choose a right

45:15

snacks, but so many of us

45:17

actually snack out of habit. Well,

45:20

you know, I'm just sitting in my desk and

45:22

I'm working and I'm just gonna reach over there and

45:24

grab that whatever. If it's a if

45:26

it's a chocolate bar,

45:28

you know, filled with new gout and all kinds

45:30

of other, you know, fructose

45:34

and all kinds of other artificial things. Preservatives

45:37

in it, that's not a good choice. And then you're

45:39

once, you know, we our brands addicted to sugar,

45:41

oh, now we're getting another one. Now we're getting another one.

45:43

It's like the proverbial how you get to

45:45

clean up all that Halloween candy you collected when

45:47

you're a kid. Alright? I

45:49

think that snacking is one of those things where

45:52

If you listen to your body and you need a little more

45:54

fuel that's perfectly fine, choose the right fuel.

45:56

High quality fuel is what you would

45:58

want to put in your car 527 you're

46:00

somebody who takes care of your car, well,

46:03

you know, you have a choice at the

46:05

filling station or the gas station to choose what

46:07

kind of fuel you want to put in. Wanna put

46:09

the cheap stuff in, it'll be fine,

46:11

you know, for once or once in

46:13

a while. But if all you do is put

46:16

the cheapest quality 527 in your car, I guarantee

46:18

you Your car is not gonna run as well

46:20

or as long as somebody who really

46:22

takes good care of their car and tries

46:24

to put high quality fuel. Snacking

46:26

with high quality fuel is very important

46:28

for your overall health and not

46:30

over snacking, meaning you're not

46:32

overeating even when you're snacking this

46:35

is a by the way, this is the whole aspect

46:39

of really listening to your body

46:42

so that you understand what your

46:44

needs are as opposed to falling into

46:46

a habit where then you're mindlessly

46:48

Li. If you're mindfully eating connected

46:51

to your body, it's a lot safer.

46:53

And this ties into the snacking piece.

46:56

Do you feel like people ever and the insulin

46:58

that we're talking about before? Do you

47:00

feel like during that eating window, Whether

47:03

somebody is snacking or not, they

47:05

get into fat burning mode because

47:07

we know overnight with the fast, you know, insulin's

47:10

gonna come down and we're gonna go into fat burning.

47:12

And the longer we do that, the the longer

47:14

we're gonna spend in there and burn more fat.

47:17

But what I'm getting at here is the nuances within

47:20

the eating window. If somebody is not

47:22

gonna snack and say they have a few hours

47:24

in between meals, are they actually

47:26

gonna get into fat burning? And

47:28

then I would assume 527 they are snacking,

47:30

they're gonna, you know, as long as there's some

47:32

carbohydrate in there, they're gonna bring the insulin

47:35

up and they're gonna go into building and not burning.

47:38

Yeah. That's right. I mean, you you got it exactly

47:40

down right. If you're snacking, your insulin's gonna

47:42

go up, your fuel, your metabolism's gonna switch

47:45

back into fuel storing mode. But

47:47

this is all a matter of degree.

47:49

If you snack and keep eating and

47:51

are munching continuously, you

47:53

know, and I'm not just talking about like tree

47:55

nuts like, you know, a thing of walnuts or

47:58

pecans or almonds. I'm talking or cashews.

48:00

I'm talking about the bag of Chappus.

48:03

You know, or or the the thing

48:05

of candy, or you're just mindlessly eating

48:07

and snacking, yeah, you're gonna

48:09

really raise your insulin high. I think

48:11

a little mild snacking, you know, you'll flip

48:13

your body away from fuel burning mode. So if you want to

48:15

be disciplined about it, again, this is a matter

48:18

of what your goals are. You are really trying

48:20

to empower yourself to

48:22

lose as much weight, fight as much body fat, improve

48:24

your metabolism as much as possible. Here's

48:26

basically what it is. Listen to your

48:28

body, try not to

48:31

snack, give yourself as much

48:33

fuel burning time as possible. And

48:35

by the way, listen to your body,

48:37

meaning that if you don't snack and you are really

48:39

hungry, be very careful because snacking

48:42

a little bit is okay. It's a lot

48:44

better to raise your insulin a little bit during

48:46

snacking than it is to feel ravenous

48:49

at your next meal and then fall

48:51

into that oh my gosh, I'm

48:53

hungry and start to stuff your face

48:56

and overflow your fuel tanks. And

48:58

so, again, everyone is different.

49:00

I mean, this is the other thing to really realize

49:03

It's and I read about this in my book, you need to be your

49:05

diet. It's really about what works for you.

49:07

Personalization, every individual is

49:10

unique and 527. Your needs are

49:12

different than my needs, are different than the person

49:14

who's watching this needs. We all

49:16

need to understand there's some hardwired new

49:18

programming networks 527. We have to just

49:20

tweak it a little bit so that we can

49:22

get what we need out of it without having to

49:25

slavishly follow somebody else's

49:26

rules. That makes sense.

49:29

And earlier, Dr. Lee touched on calories,

49:31

but I wanna take some time and go into the

49:33

nuances here because It

49:35

seems like there's so many different camps,

49:37

you know, in the calorie realm. People that

49:40

are die hard counting calories. People

49:43

that say calories don't matter. And

49:45

then I'm somewhere in between where I think they have

49:47

some

49:47

value, but they're not the whole story.

49:50

How

49:50

do you feel about calories when it comes to

49:53

food consumption? Yeah.

49:55

Again, I I'm a scientist. I'm a doctor.

49:58

So I sort of go by, what does

50:00

the science tell me? And then as a doctor,

50:02

I think about like what's best

50:04

for my patients or what's been what

50:06

do I know about how the body responds? And

50:08

I'm a researcher because I I really am

50:11

excited to sort of see what are we new newly

50:13

discovering about the body. So

50:16

Calories to me is just a word. It's

50:19

a label and it's a label for the units

50:21

of energy that we get from our food.

50:23

It's our 527. In the same way that we call

50:26

gallons, you know, or octane

50:28

527 gallons

50:31

or how we call the quantity fuel

50:33

that we put into our car, octane is

50:35

the quality of the 527. Right? So

50:37

calories are 527 the gallons.

50:39

Like, and I don't want to get fixated on

50:42

how many gallons counting your gallons, you

50:44

know, gallons a and gallons out, like,

50:46

that actually kind of beats the point. You're just focusing

50:48

on the volume of things. Look, I think what

50:51

you wanna do is focus on the quality of the

50:53

calories, quality of the energy that

50:55

you're consuming. Get good quality

50:58

fuel in your body. Number one. Number two. Don't

51:00

overload your tank. Don't overload

51:02

with calories. It's very simple.

51:04

But, you know, to get fixated on on

51:06

like the numerical counting, if

51:09

you're really disciplined, you can you can do that.

51:11

I don't have a problem with that, but 527 most people,

51:14

I would say most people watching this. It's

51:16

really hard to keep that up over a long period

51:18

of time. And I would prefer people to

51:20

not expend their brain power,

51:22

trying to count all the calories and

51:25

make a log of it and all that 527.

51:28

Use your body, get into a harmony, get into

51:30

a flow that works for you, get your

51:32

body in fuel burning, fat burning mode,

51:35

up your metabolism, you'll feel it, you'll feel

51:37

more energy, and focus on

51:39

things like making delicious choices for food.

51:41

Like, I my book used to be your diet. I read about hundred

51:43

and fifty different foods that, you know, you can

51:45

find in an everyday grocery store, in almost

51:47

every section of the grocery store, and not

51:49

expensive stuff either. They're they're very,

51:51

very inexpensive who's put them together

51:54

in delicious combinations that

51:56

harken back to the Mediterranean cuisine

51:59

or Asian cuisine, you know, or

52:01

anything in between, and go

52:03

about your weight. Use

52:05

your life. I mean, time is the most precious

52:07

commodity. And I think for people that are really

52:10

trying to count calories. Do

52:12

it 527 you've got the bandwidth and if

52:14

you've got the discipline to do it, Don't

52:17

do it and try to be a little bit more relaxed

52:19

about coming into 527 with yourself

52:21

if you have other better things

52:24

that you wanna use your time

52:25

line. I think it's important we

52:27

address that just because Li,

52:30

classically, when people come into the

52:32

weight loss from what they're told by their doctors

52:34

to cut calories and move their body more.

52:37

So a lot of people come to this conversation, that's

52:39

probably all they've ever heard. So

52:42

We just wanna bring light to that part of the

52:44

conversation and how it fits in.

52:46

Yeah. Now now look, the

52:48

other things we have touched on, but there

52:51

is probably worth at this point talking about

52:53

is that you're putting fuel into the car.

52:56

You wanna really don't forget, like,

52:58

the next day or, you know, your next meal, you're gonna

53:00

be filling up again. We do know

53:02

that your metabolism works

53:04

best when you're actually burning

53:07

fuel at a higher level, so that's staying

53:09

physically active. Staying physically

53:11

active can

53:13

mean getting a trainer working out,

53:15

doesn't mean that you have to train for the iron

53:18

man or the or marathon. And

53:20

but it surely doesn't mean on the other end of

53:22

the spectrum sitting down like a couch potato doing

53:24

nothing and especially eating junk

53:26

or you're sitting down. So I

53:29

think it's very important to know that regular

53:31

physical activity movement, even for a half

53:33

an hour a day, that can be exercising,

53:36

that could be working out, It could be just

53:38

walking around your house regularly moving.

53:41

You wanna move. You don't need a

53:43

aerobic exercise. You know, cardio

53:46

is always good better good for you, better for

53:48

you. Alright? But but just regular moving,

53:50

you know, if you're walking, move your arms and legs,

53:52

that counts as well. In fact, the study that I cite

53:55

in my book, eat to be your diet Li

53:57

shows that Li, this is studied

53:59

in England, even fidgeting can

54:01

actually burn calories. So if your

54:03

fidgeting will actually burn 527. Why? Because

54:06

you know that fidgeting is like, tap, tap, tap,

54:08

tap, tap, we're shaking the legs, swinging back and

54:10

527. Even that is better than

54:12

sitting down like a lump doing nothing.

54:15

So stay physically active is

54:17

absolutely vital. For keeping your metabolism

54:19

in a good shape because we do need to burn down some of those

54:21

extra calories that the extra fuel

54:23

that we're actually eating. Same similarly,

54:26

sleeping, getting a good quality sleep

54:28

allows that extra burn as well. So

54:30

movement, physical activity, and Li, absolutely

54:34

vital for being able to help

54:37

burn body fat, help

54:39

you with weight loss, And

54:42

then by the way, the other thing the other kind

54:44

of leg of the stool is actually

54:46

stress management. Because when

54:49

we are stressed out, We've got cortisol

54:51

pouring out of our body, which increases

54:53

our waistline with billet's body fat.

54:56

We've also got noradrenaline, norepinephrine,

54:59

surging out of our brain. It's okay

55:03

in a short burst to have that kind of

55:05

stress hormone out. Kinda keeps us on

55:07

the edge. Sharp. Okay? But when it's continuously

55:09

pouring out because, like, you are just so

55:12

stressed about your work,

55:14

or about your relationship or about your whatever,

55:17

your 527. And what happens is that

55:19

excess adrenaline

55:21

actually causes inflammation in your fat.

55:24

And so, again, managing

55:27

your stress. And by the way, here's

55:29

something that I was quite fascinated

55:31

by when I was researching and writing my book,

55:35

stress. What is stress? What's a lot of things to a

55:37

lot of people? What is one really common

55:39

type of of chronic stress?

55:43

Anger. Anger that you hold in

55:46

look, everyone gets pissed off every now and then,

55:48

outrage pissed off, you blow off some

55:50

steam, whatever. But, you know, how

55:52

common is it? And I would tell you it's very

55:54

common. Everyone has it where,

55:57

you know, you just let something smoulder inside

55:59

you. You are angry. And you haven't

56:01

dealt with it, you don't know how to manage it, you hold

56:03

it inside, stuff it. And then what winds up

56:05

happening is that you are in a constant state

56:08

of stress that also screws

56:10

your metabolism. So again, you

56:12

know, we talked about the eating and the time

56:14

restriction of time restricted

56:17

eating and 527. We talked

56:19

about all these other tricks as well in terms

56:21

of how not

56:23

to overload your food and whether you should

56:25

snack or not. But all these other factors

56:27

that you're bringing up staying physically active

56:29

so you can burn that fuel. Now getting

56:32

good enough sleep so that your body metabolism is

56:34

switched into fuel burning mode. And managing

56:36

your stress so you're not in a chronic

56:38

state of tonic stress so

56:41

that your metabolism is

56:43

is derailed and you're in a chronic state

56:45

of inflammation from your body fat,

56:48

all these things play into each

56:50

other. And I can imagine for

56:52

a lot of people they play into each

56:54

other in a not so good way where,

56:56

you know, they're dealing with day to day stress,

56:59

go go go maybe they're not

57:01

sleeping well and they're staying up late

57:03

watching Netflix or who knows what.

57:05

And they're not moving the body. Maybe they're they

57:07

have a sedentary job and They're gaining

57:10

weight and all these things are compounding the

57:12

other way. The good news is,

57:14

these are things we can change. And

57:17

a conversation like this is bringing light

57:19

to the different pillars that people need to

57:21

act upon and start to

57:23

move the levers the other way.

57:26

Li. I mean, very

57:28

much, if you want Utimate

57:30

health, what you need to start

57:32

with is understanding how do

57:34

we orient our

57:37

body and our behavior in

57:39

that direction. Right? You wanna head

57:41

north, you gotta figure out where north is first.

57:43

So I think number one, understanding that our

57:45

metabolism is very, very important. That's

57:47

why I chose to write the sequel to

57:50

my first book, A2P disease, I

57:52

chose to learn about metabolism and

57:54

I call it you to beat your diet which

57:56

is a trick title because it's not a diet book, it's

57:58

an anti diet book which is how do

58:00

you find your North

58:02

Star when it comes to health. By looking

58:04

for your metabolism, our metabolism is

58:06

something we're born with and 527 helps

58:09

us keep going until the day we die

58:12

and we want good energy, we want efficient

58:14

use of energy, and we want to actually

58:16

use every body part and

58:19

its perform and are every organ in the

58:21

best way it can over the course of our lives.

58:23

So to get towards

58:25

that ultimate health understand

58:28

are your metabolism, the engine

58:31

that drives you in the

58:33

right direction towards health. And if you

58:35

wanna take care of your metabolism, Allow

58:38

your body to do what it is hardwired

58:40

to do. Go through those four phases.

58:43

Leverage the fact that when you're not eating

58:45

your body's burning down fat which

58:48

elevates your metabolism naturally. Make

58:51

sure you're taking care of good care of your gut,

58:53

your gut health, don't eat too late.

58:56

In addition to the effect on your metabolism also

58:58

can mess up the circadian cycle of

59:00

your gut microbiome, but then

59:03

they get 527, and now they're not playing

59:05

ball with you either. And so all

59:07

these different kinds of aspects, you

59:10

know, play into adding exercise,

59:12

physical activity, making sure

59:14

you're getting good quality Li, and

59:16

finding ways to cope and manage stress. And think

59:19

this conversation by the way Jesse

59:21

is ever more important because of where

59:23

we are in the world today. We just

59:25

came out of the tube

59:27

of of real darkness and stress

59:30

527 twenty twenty during the

59:33

height of the COVID pandemic. We've

59:35

got all kinds of things happening in a world,

59:38

whether it's war, whether it's climate

59:40

change, whether it's economy, there's a

59:42

lot of reasons that we need to kind of

59:44

maybe reel ourselves back in and

59:46

not just let ourselves out there on the

59:48

fringes getting battered by these jail

59:50

force winds, bring yourself

59:52

back together, send to 527,

59:55

figure out who you are and

59:57

what gives you that calm

59:59

to be able to do work on these aspects of

1:00:02

diet physical activity, Li,

1:00:04

and stress. Eat, move, sleep, smile,

1:00:06

these are really core concepts.

1:00:09

We're gonna get to some of the top foods soon

1:00:11

that can help fix the metabolism. But

1:00:13

before we do, I want to talk about while

1:00:15

we're still in that calorie realm. A

1:00:18

lot of people again coming back to that classic

1:00:20

advice where people wanna cut down on calories

1:00:22

and move their body more to burn

1:00:25

fat. Let's talk

1:00:27

about because this this ties into metabolism.

1:00:30

Let's talk about what happens to metabolism

1:00:32

when we start to really cut those calories down.

1:00:35

How that can slow metabolism and actually

1:00:38

work against us?

1:00:39

Well, again, it's not a light

1:00:42

switch. It's really more of a volume

1:00:44

switch. So when we actually

1:00:46

cut our calories down, one

1:00:48

of the things that we're doing is we're slowing

1:00:50

the fuel being loaded into our

1:00:53

fat cells And if we're

1:00:55

not -- and if we're cutting our calories down by

1:00:57

giving our time -- more time not

1:00:59

eating, we're actually giving our Utimate

1:01:01

to burn fuel as well. But there is

1:01:03

an extreme to that. So if you cut

1:01:05

your calories so excessively,

1:01:08

so extremely, severely, that

1:01:10

you're actually just not getting enough fuel.

1:01:12

That's pretty much like running your car on empty

1:01:14

all the time. Like, we all have been through this. Right?

1:01:17

I mean, you know, you know, I could probably

1:01:19

run. I could probably get to the store

1:01:21

without filling up or I could drive home without

1:01:23

filling up. You know you know what that feels like.

1:01:26

You feel like you're skating on thin ice. Like,

1:01:28

maybe you you Li make it, but maybe

1:01:30

you won't. Like, that's actually stressful itself.

1:01:32

And our metabolism actually feels stressed out

1:01:34

when it knows. That it is running out

1:01:36

of fuel. That's why it's so important for

1:01:38

us to listen to our body. And by the way,

1:01:41

when we actually run out of fuel store

1:01:43

for our fat. You know where the metabolism normally goes

1:01:45

to draw energy, our body goes, it

1:01:47

starts to knock out muscle. It starts

1:01:49

to burn your muscle. And

1:01:51

this really is sort of the kiss of death. You cross

1:01:54

that line to start burning

1:01:56

fuel from your fat and you start burning

1:01:58

down muscle. And usually start losing

1:02:01

muscle mass, now you're in the orbiter.

1:02:03

In fact, almost all the studies have shown it's

1:02:05

a lot worse to be sarcopenic,

1:02:08

which means that you're burning down and losing

1:02:10

muscle mass than it is to gain a

1:02:12

little extra body fat. Body

1:02:14

fat is really good. Muscle is absolutely

1:02:17

critical. When you're cutting your calories

1:02:19

so severely 527 you're cutting into

1:02:21

your muscle, man. Like, this

1:02:23

this is the beginning of the end. Like, you actually need,

1:02:26

like, metabolic resuscitation in

1:02:28

that sense. Clinical studies have actually

1:02:30

shown, you know, when I look at people

1:02:32

who go for a heart procedure called a cardiac

1:02:35

catheterization. This is where the cardiologist

1:02:37

takes you into the cath lab,

1:02:39

they call it, We call it and Li

1:02:42

they put little wire

1:02:44

through your leg up into your heart and they squirt a

1:02:46

little die and on screen, they can actually

1:02:48

see how well your blood is flowing into

1:02:51

the big vessels of your heart. There's a blockage

1:02:53

you'll spot it right there and you can stent it open

1:02:55

or knock it out, drill suck it out. So

1:02:57

that's very common. It's

1:03:00

a procedure that's invasive. There's a little bit of

1:03:02

risk to it. And studies have shown that

1:03:05

People who are ultriscinia and

1:03:08

underweight are at greater

1:03:10

risk for complication and death from

1:03:12

that procedure than people who

1:03:14

are overweight or obese. Li,

1:03:17

right? You think a skinny person might have less heart

1:03:19

disease. Well, it turns out that if you have a

1:03:21

complication 527 the medical procedure, being

1:03:24

sarcopenic and having drawn down on your muscle

1:03:26

mass, losing muscle mass is a lot more

1:03:28

dangerous than actually having little bit extra

1:03:30

body

1:03:30

fat. And tying in this muscle

1:03:32

piece back to exercise, this

1:03:35

can be another way

1:03:36

going the other way, building muscle a

1:03:39

good way to enhance your metabolism. That's

1:03:41

right. And help with glucose regulation.

1:03:44

That's right. Because actually building up

1:03:46

your muscle requires the muscle

1:03:48

itself requires more metabolism,

1:03:51

more metabolic capability to maintain

1:03:54

that extra muscle mass. It's just

1:03:56

sort of like you're gonna bring an extra sports

1:03:58

car into your garage. You're gonna need more 527 more

1:04:00

better fuel. Right? So Li, this

1:04:03

is what happens when we're working on. A lot of people

1:04:05

think about it as feeling better,

1:04:07

which is very, very important. You

1:04:09

know, like thinking about your long term health as

1:04:11

a conceptual goal.

1:04:14

You you don't you can't get in a time machine to know what you're

1:04:16

gonna be like in five years or ten years. So what

1:04:18

you're doing is you're counting on how you feel

1:04:20

and also how you look Now when you

1:04:22

have more muscle, you're obviously

1:04:25

going to look a little better. Most people feel

1:04:27

like they're going to look better. But in

1:04:29

point of fact, what it is is you're improving

1:04:31

your metabolic capacity. The other thing that's happening when you

1:04:33

build extra muscle by the way, lot of people

1:04:35

don't know this. When you work out, when you exercise,

1:04:38

Alright? Building more muscle is

1:04:40

about breaking down the existing amount

1:04:43

of muscle you have. Okay? You stress

1:04:45

it out By working out, you tear your muscle little

1:04:47

bit when you're 527, for example, or when you're

1:04:49

running, you're actually stressing out and stretching

1:04:51

your muscles and damage your muscles little bit.

1:04:54

That's okay. Your body is super

1:04:56

resilient to exercise and when it

1:04:58

rebuilds itself and regenerates itself

1:05:00

and uses stem cells to create

1:05:02

more muscle. Okay? What's actually

1:05:04

happening is growing new muscle.

1:05:07

It's got to grow new blood vessels and

1:05:09

new nerves. It's got to gain more

1:05:11

cellular, metabolic capacity to

1:05:13

be able to use your fuel even more efficiently.

1:05:16

So for all these reasons, having more

1:05:18

muscle mass contributes to

1:05:20

your health.

1:05:21

Alright. Let's move into specific foods. Let's

1:05:23

talk about some of the top foods for people

1:05:25

who have tuned in to this point. They

1:05:27

wanna include And this

1:05:30

is beyond eating a healthy diet of whole

1:05:32

527, but specific foods that have

1:05:34

special properties when it comes to

1:05:37

fixing and maintaining a healthy

1:05:39

metabolism. Okay.

1:05:42

So 527 of all, let me set

1:05:44

the stage by saying, I'm a researcher. And

1:05:47

a doctor who studies food as medicine.

1:05:50

Food just medicine has become kind of common

1:05:52

label, but I've been doing this for well over

1:05:54

a decade. And I can tell you, food is medicine

1:05:57

researchers like me. What we're trying

1:05:59

to do is understand, what's the inside of food?

1:06:01

And when you eat it, how does your body respond

1:06:03

to what you're feeding it? And what are the consequences?

1:06:06

Do you get healthier? Do you get sicker? Now

1:06:09

so much about food historically

1:06:11

Li been about guilt, share,

1:06:14

shame, and fear. Right? And

1:06:16

we tend to focus on what foods we should

1:06:18

eliminate and talk about all the bad things

1:06:20

whether it's soda or chips or

1:06:23

sugar, you know, all that kind of 527. People

1:06:25

vilify that stuff. And it's okay

1:06:27

when there's real evidence supporting it. But

1:06:29

the problem is, you know, it gets really tiring

1:06:32

to hear vilification all the time. It's

1:06:34

very negative approach. So what I've done

1:06:37

is I've actually gone the other direction the same

1:06:39

Okay, look, there's plenty of people studying what you should

1:06:41

need. What should we be eating? And is

1:06:43

there any way that we can tie in the things that we

1:06:45

should be eating, can be eating, with joy,

1:06:47

the things that actually bring us joy that we

1:06:50

love to actually eat. And this

1:06:52

is actually where the where

1:06:54

the wonderful Research has

1:06:57

brought us to the stage that we now know when

1:06:59

it comes to your metabolism and

1:07:01

your other health defenses in your body, your

1:07:03

circulation, your ability to

1:07:05

regenerate and heal from the inside, your gut

1:07:07

health, your natural

1:07:10

ability to slow down cellular

1:07:12

aging with the XRT available. And

1:07:15

also your immune system. Right?

1:07:17

These are all health 527. And your metabolism

1:07:19

sits all on top of all of these things.

1:07:22

It turns out that you can just go to the ordinary

1:07:24

grocery store and follow what the researchers

1:07:26

have discovered, which is that when

1:07:28

you go to the produce section, there's plenty of

1:07:31

foods that are great for you. I'll just list

1:07:33

off couple them and I can tell you for every

1:07:35

food we actually are beginning to discover

1:07:37

exactly what the compounds are natural

1:07:40

chemicals, we call them bioactives, what are

1:07:42

in them that actually are good for us and how they fight bifat

1:07:44

and improve your metabolism. Welcome

1:07:47

to the produce section. You see the

1:07:49

fruit, apples, pears,

1:07:52

pink grapefruit, mangoes, papaya,

1:07:55

watermelon, Yes, they all

1:07:57

have fructose in them, but also they're very

1:07:59

nutrient dense, like a dietary fiber and

1:08:01

they've got bioactives like lycopene. And

1:08:04

chlorogenic acid and hesperidin and

1:08:06

arginin. All these Greek words I just

1:08:09

pronounce for you, guess what? They

1:08:11

all fight body fat. When you eat

1:08:13

them, Ironically, you can eat

1:08:15

foods that contain substances, natural

1:08:17

chemicals that will actually pound

1:08:19

on your body 527, and they will also

1:08:21

spark your brown 527, this

1:08:24

is another kind of fat we haven't talked about yet,

1:08:26

good fat that will light up.

1:08:28

It's like a space either though, flare up

1:08:30

like like a like a space heater.

1:08:33

And when it actually flares up, it draws

1:08:35

energy, good fat draws energy, brown

1:08:37

fat draws energy from visceral

1:08:40

527, and it burns it right down. And

1:08:42

so 527 foods are good, hot

1:08:44

chili peppers, red bell

1:08:46

peppers, mushrooms, turmeric.

1:08:49

You know, the turmeric root, you can actually find

1:08:52

the grocery store. Oh, leafy greens,

1:08:54

broccoli, box choice, broccoli,

1:08:57

broccoli, broccoli, rob. Go

1:08:59

over to the other section, onions, garlic,

1:09:02

scallions, These are all things that

1:09:04

Utimate, 527 about tomatoes, all

1:09:07

kinds of tomatoes. So if this

1:09:09

sounds like I could probably

1:09:11

make nice lunch or

1:09:14

a nice salad or I could make a stew

1:09:16

or a soup or I could go to an

1:09:18

Italian or Mediterranean recipe

1:09:20

or maybe go an Asian recipe, I

1:09:22

could whip something up in a Li, really

1:09:25

tasty way. That's the point.

1:09:27

These traditional healthy

1:09:30

cuisines from the Mediterranean in Asia

1:09:32

have figured out thousands of years

1:09:34

ago how to pick and choose

1:09:36

the ingredients that when combined together are not

1:09:38

only tasty but are good for your health, if you

1:09:40

eat them at the right time in the right way. Alright?

1:09:43

Now what we what we have today though is

1:09:45

this real spanking new

1:09:47

cutting edge science, smoking hot science

1:09:50

that gives us the why and

1:09:52

how of why we should choose these. So

1:09:54

go around the grocery store, we talked about,

1:09:56

you know, fresh plant based foods, but

1:09:58

it's not just that. You can wheel

1:10:00

into that forbidden middle aisle which

1:10:03

member people used to say shop

1:10:05

only on the perimeter of the grocery store.

1:10:07

Okay. Even I believe this before I got into

1:10:09

food as medicine research, But I'm

1:10:11

telling you the research shows us

1:10:13

is absolutely perfectly

1:10:16

fine to go into the middle aisles

1:10:18

Okay? I'm giving you permission to do it.

1:10:20

In fact, I'm telling you to do it. But what I

1:10:22

call it and this is a whole chapter in my book

1:10:24

called Treasure Hunt. That's the name of the Chappus.

1:10:27

And I'm saying, go into the middle house to look for the treasure.

1:10:29

Watch out for the fool's goal because there's stuff

1:10:31

there that's not good for your medallions,

1:10:34

not good for body fat. Not good

1:10:36

for your health defenses, but go for the

1:10:38

real gold, so you can pick out the real treasures.

1:10:40

What are some of them? Lentils, navy

1:10:43

beans, Dried mushrooms, dried

1:10:45

chili peppers, spices like

1:10:48

peppermint, turmeric

1:10:51

cumin coriander, original

1:10:55

tomato, tomato sauce, tomato paste,

1:10:57

tinned fish, macrosardines, oysters,

1:11:02

clams, you can actually go to olive

1:11:04

oil, then look for the pickled section.

1:11:07

There are prune, dried prune,

1:11:09

also really good. Oh, middle aisle,

1:11:11

dried nuts. You can drive buy nuts

1:11:13

in bulk, walnuts, pecans,

1:11:15

cashews, almonds.

1:11:18

You can buy all these in bulk and it's such

1:11:20

really good for you. Oh, did I mention the soba noodles

1:11:22

made with buckwheat and barley?

1:11:25

527, you know, this sounds like kind of like

1:11:27

a cruise through the the middle

1:11:30

aisles of the grocery store that, you know,

1:11:32

you might not be sure what you

1:11:34

should actually get for health. I just gave

1:11:36

you a clue and there's ton is a whole

1:11:38

chapter about middle aisle foods. And

1:11:40

so in total, I Li take

1:11:42

people on this tour, the grocery store 527

1:11:45

a hundred and fifty 527 foods. That have

1:11:47

been shown in the laboratory and in human

1:11:49

studies to actually help human

1:11:51

deficits by fighting harmful body fat.

1:11:58

Now, I'm gonna take another quick break from my

1:12:00

chat with doctor Lee to give a shout out to our

1:12:02

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well. And now back to my chat with

1:13:25

doctor

1:13:26

Lee. Alright.

1:13:29

We're gonna get into the physiology of some of

1:13:31

those and how they help fight body fat and

1:13:33

improve our metabolism. But before

1:13:36

we do, I wanna talk from the other angle,

1:13:38

and I know this isn't your favorite thing to do, but we're

1:13:40

gonna go there at least quickly. And

1:13:42

talk about plant toxins.

1:13:44

And we're gonna avoid lectins for now because

1:13:46

we've already gone in-depth into those in another

1:13:48

conversation. People can go look that up. But

1:13:51

what about things like 527 acid,

1:13:53

oxalates,

1:13:54

these quote unquote plant toxins

1:13:57

that are found in some of the foods that you just named?

1:14:00

How do you think about those? A

1:14:03

poisonous plant is like the ancient

1:14:06

the death angel mushroom. You

1:14:08

eat that. It's like being bitten by a cobra.

1:14:10

You'll die. Okay? If

1:14:13

you eat Bella Donna, which

1:14:15

is a true nightshade, it

1:14:17

will actually poison you and your heart will actually

1:14:19

stop. Slow down and stop. Okay.

1:14:22

So there are true plant poisons. I

1:14:24

would not recommend chewing

1:14:26

on poison IV or

1:14:28

poison oak Li, it'll probably

1:14:31

cause a severe reaction in your mouth. That

1:14:34

you're gonna be really sorry you actually consumed.

1:14:37

But for the most part, all the plants that you

1:14:40

would actually find in the soup part supermarket

1:14:42

that have been consumed for not

1:14:44

hundreds, but thousands of

1:14:46

years that people have

1:14:48

lived with are perfectly fine.

1:14:50

So people talk about plant toxins

1:14:52

and anti nutrients. You know what, those

1:14:54

are all made up marketing concepts. Somebody who

1:14:57

It's not a scientist who's not a physician who

1:14:59

doesn't stay 527 this medicine, wants

1:15:01

to come up and figure out, like, and I always

1:15:03

sort of give people credit. Mostly

1:15:05

well intentioned people that really are trying

1:15:07

hard to try to have their own understanding

1:15:10

of the natural world and what's good for them. And

1:15:12

they come up with this idea, lectin,

1:15:14

oh, I looked at Wikipedia, and there is a poison

1:15:16

lectin. Well, everything that's elected must be poison.

1:15:19

Oh, soybeans. Oh, it's it's got

1:15:21

a a estrogen in it. A final

1:15:23

estrogen. Oh, that sounds scary.

1:15:25

Like estrogen causes breast cancer. Now every

1:15:27

woman should avoid soy. Well intention

1:15:30

people misinterpret the details

1:15:32

of science and then come up with their own explanation

1:15:35

that they spread like wildfire and it becomes

1:15:37

an urban legend. So let me kind of

1:15:39

let me just kind of put to bed right now.

1:15:43

There are Li

1:15:45

very few plant toxins and

1:15:47

foods that you would actually eat in

1:15:49

quantities that would actually do anything

1:15:52

harmful to you. If you how if

1:15:54

you are a kidney stone

1:15:56

former or a gallbladder, gallstone

1:15:59

former? Yes. Cut down on

1:16:01

your oxalate forming foods

1:16:03

because you don't want to actually trip off

1:16:05

a kidney stone or a gallstone. Alright?

1:16:08

But most people, it's fine. And if you need a

1:16:10

moderation and you stay well hydrated, your body

1:16:12

will flash about all those oxalates, you'll

1:16:14

be just fine. Same thing as uric acid. If you

1:16:16

don't have gout, you can eat foods

1:16:18

containing uric acid. You

1:16:20

know, so I would sort of

1:16:22

try to take a reasonable like,

1:16:24

we spent way too much looking up

1:16:26

plant toxins on the Internet and then

1:16:28

categorized them and trying to figure out, okay, what

1:16:31

food should I characterize Utimate

1:16:35

I sort of think that the

1:16:37

flip side of that is, alright, pick

1:16:39

a food that you think is

1:16:41

toxic. It's got plant toxins. It's used

1:16:43

tomatoes with lectins because I know it's

1:16:46

a lectin is something that's been so well

1:16:48

established in the urban legend world

1:16:50

that must be poisonous. Because it's

1:16:52

a night shade. And let's take a look at what the evidence

1:16:54

is. Well, it turns out eating tomatoes

1:16:57

actually helps you lose weight. It improves

1:16:59

your metabolism by fighting harmful

1:17:01

white fat and visceral fat and increasing the burn

1:17:03

of your brown 527. You know

1:17:05

what if it was a real poison, toxin Li

1:17:07

wouldn't do that. Oh, eating tomatoes

1:17:10

containing lipopine

1:17:13

actually lowers the risk of developing

1:17:15

prostate cancer by almost thirty percent in men who

1:17:17

have two to three servings of cooked tomatoes

1:17:19

a week. Well, you know what, if there was

1:17:21

a real poison, a real toxin

1:17:23

to it, it probably wouldn't lower your risk

1:17:25

of cancer. It might do it might be the other way around.

1:17:28

As well. And so again, you know, I think

1:17:30

that we just need to 527 you're gonna go

1:17:32

one direction, what I encourage you

1:17:34

to do, this is anybody watching listen is

1:17:36

look, I'm a scientist. I gotta be open minded.

1:17:39

For a long time, I didn't there were things that

1:17:41

I didn't believe were true. Chappus

1:17:43

cider vinegar could actually cause you to lose

1:17:45

weight. I lots of people Li

1:17:47

have 527 who are actually consuming apple cider

1:17:50

vinegar and telling me that they they were losing

1:17:52

weight. And I said, oh, it's gotta be bunk. Alright? That's

1:17:54

just another trend. Well, I'm open minded.

1:17:56

Now I'm looking at the data and it turns out,

1:17:58

sure enough, eating two tablespoons

1:18:01

of apple cider vinegar, splitting it up twice

1:18:03

a day spending up in the

1:18:05

morning and evening will actually help

1:18:07

you burn body fat and shrink your moisture

1:18:09

currents. Wow, that's pretty amazing.

1:18:12

And so What I what I think is

1:18:14

that there's two sides to every coin when it

1:18:16

comes to food. First, is

1:18:18

there anything dangerous or toxic to

1:18:20

it? 527 most fresh foods, whole

1:18:22

foods, probably not not that you would eat

1:18:24

that you would sell, they'd be banned for

1:18:27

eating. Are

1:18:29

they are they good? Is there good evidence for every kid

1:18:31

food that you're trying to say

1:18:34

is dangerous? I would encourage people to look at

1:18:36

the other side. What's the evidence that 527 fact it shows

1:18:38

that it's healthy because you gotta balance that

1:18:40

net net. Is it healthier or is it dangerous?

1:18:42

And by the way, nothing's more dangerous than the

1:18:44

so some of the ultra processed foods we're talking

1:18:46

about. Right? So think about the stuff

1:18:49

that comes in a powder or comes in a

1:18:51

box or comes in a bag, you know, that's

1:18:53

been manufactured and doesn't look

1:18:55

like real food anymore. That

1:18:57

actually is probably got

1:18:59

the greatest number of toxins. You show me a

1:19:02

plant based toxin and anti nutrient

1:19:04

I will show you a ultra processed food. We

1:19:06

can pick out any ingredient in the side of the box,

1:19:08

and let's go side by side.

1:19:10

I will ride shotgun, and let's

1:19:13

go. You give me my literature,

1:19:15

and I'll give you your literature. And let's go

1:19:17

see which one is more

1:19:18

toxic. I bet I'll win. Important

1:19:20

we went there. That was that was a good rant

1:19:23

and and debriefing from,

1:19:25

you know,

1:19:25

again, you're a researcher, a scientist. So

1:19:28

this is this is important to see the other

1:19:30

side. Absolutely. And you

1:19:32

know what, like I said, I I

1:19:34

really believe most people in

1:19:36

the food and health and nutrition were

1:19:38

they're they're well intention. You know, I I

1:19:40

think we all are interested in finding out

1:19:42

what's the best for us. What's the best for ourselves?

1:19:44

What's the best for our fellow man? Man or person

1:19:47

kind, you know, in humans. Like, I I so

1:19:49

I give a big credit for that. I just sort of think

1:19:51

that I always get, like,

1:19:53

bummed out when I watch people rush

1:19:56

in the direction of

1:19:59

something that doesn't have a lot of

1:20:01

evidence. It might sound attractive

1:20:03

or sound convincing

1:20:06

But again, this is where we need to actually do our

1:20:08

own research so that we can make

1:20:10

up our own individual

1:20:11

minds. Where is the evidence actually?

1:20:13

What is it actually telling us?

1:20:15

And

1:20:16

you touched on this quickly. I think for all of us,

1:20:18

it's important that we have an open mind though

1:20:20

because

1:20:22

and I try and do this with the show where I'm

1:20:24

taking on guests that have all different

1:20:26

opinions and and

1:20:28

they're presenting their own facts in their

1:20:30

own way, and then people can try things on

1:20:32

and see what works for them. And we're all different.

1:20:35

So different things are gonna interact with our biology

1:20:37

in different ways. So very complex.

1:20:39

It's not not a simple thing to

1:20:42

527, but I think it's important

1:20:44

all of us keep the conversation open.

1:20:46

And and continue to

1:20:49

to to experiment and be

1:20:51

open to different ideas.

1:20:53

One hundred percent. I'm gonna give your viewers

1:20:55

and listeners a little tip.

1:20:57

There is a website called

1:21:00

pub Med, PUB,

1:21:02

MD, anybody can look it up. It's

1:21:04

free. It's on Google. And what I

1:21:06

encourage you to do because this is

1:21:08

a little kind of technique

1:21:11

that I use to do my own research. If

1:21:14

if I'm not doing my own research, I'm, like, looking

1:21:16

up something to check a fact or check

1:21:18

a claim. Type the food

1:21:20

into It's Li This is the National Library

1:21:22

of Medicine. It's like the government, the US government's

1:21:25

repository of all their

1:21:27

medical resources out there. Type

1:21:29

in a food that you are interested in exploring

1:21:32

for good or for bad. Okay?

1:21:35

Chestnuts, blueberries, you

1:21:37

know, the soybeans, whatever you

1:21:39

wanna put in there. Okay? 527

1:21:41

meat, plant based Li. And

1:21:44

then type in clinical trial.

1:21:47

Okay? Those two things. It's

1:21:50

neutral, non judgmental. It's the name

1:21:52

of the food and put clinical. Or clinical

1:21:54

trial. If you don't want to put trial, put clinical.

1:21:57

Those two words, the food and the word clinical,

1:21:59

and hit search and it'll pull up all

1:22:02

the human research that's been done. To

1:22:04

show if something is beneficial or harmful.

1:22:07

And you can just scroll through that and, you

1:22:09

know, to the extent that not every that

1:22:11

most people can read the basic summaries,

1:22:14

an abstract, you can get something out of it. You'll

1:22:16

get an idea of what the research is showing. And

1:22:18

when you look at page after page after page,

1:22:21

you'll get a better idea of what's newly

1:22:23

discovered, what's been misproven,

1:22:27

and and where are some of the open

1:22:29

questions? Because think open mindedness is

1:22:31

very important. Let's

1:22:33

talk about some of these power foods now

1:22:35

from other way around. And you mentioned cider

1:22:37

vinegar. This is one that and

1:22:40

the weight loss world has had a lot of steam

1:22:42

for a long time. But what I wanna

1:22:44

do, we can't go through all of them. You name so many great

1:22:46

foods that we wanna start including on a regular

1:22:48

basis. Part of our diet, but let's

1:22:51

take a handful of them and talk about the physiology

1:22:54

starting with ACV. How

1:22:56

is that helping when it comes specifically

1:22:58

to our metabolism and fat burning.

1:23:01

Okay. So Li

1:23:04

earlier in the conversation, we went through

1:23:06

all the mechanisms of metabolism I'll put it

1:23:08

in the context of food. Let's just Chappus

1:23:10

cider vinegar. Actually, it has nothing

1:23:12

very little to do with the apple or

1:23:14

the cider. But it has everything to do

1:23:16

with vinegar. So I have

1:23:19

a chemistry background, biochemistry background.

1:23:21

So I'll tell you vinegar is actually

1:23:24

made of a C Tech acid. Acetic

1:23:27

acid is what gives vinegar. It's pungent,

1:23:30

potent smell. And it's the

1:23:32

same thing. It's an apple cider vinegar. Any

1:23:34

kind of fermented fruit will actually do it

1:23:36

red wine vinegar. We'll do it

1:23:38

raspberry vinegar. We'll do it black

1:23:41

vinegar. Balsamic vinegar,

1:23:43

we'll also have acetic acid,

1:23:46

and it's the acetic acid in vinegar.

1:23:49

That's now been discovered in research

1:23:51

both in a lab and in a clinic with

1:23:53

humans that actually burns

1:23:56

down harmful body fat. Okay?

1:23:58

Burn some visceral 527. What does it

1:24:00

actually do? It actually slows the

1:24:02

ability of your metabolism to

1:24:04

load up fat cells as

1:24:06

fuel tanks. Remember I told you? You load it up.

1:24:08

It gets bigger 527 fatter and fatter a hundred times.

1:24:11

Now ACV, but the acetic

1:24:13

acid in all biniggers prevents

1:24:15

that from blowing up so quickly. So

1:24:17

the fat doesn't expand quite as

1:24:19

fast. That's just preventing fat from

1:24:21

growing, but what about burning it down? It

1:24:24

turns on your brown fat. Brown

1:24:26

fat actually is like the space heater.

1:24:29

And when you actually have the space heater, going

1:24:31

on, what you're actually doing. And again, III

1:24:33

wanna show you a little demo. This is I've mentioned,

1:24:35

this is your brown 527, and you have apple cider

1:24:38

vinegar. It actually turns on

1:24:40

the brown 527, it's a special kind of

1:24:42

527, paper thin, press close to the

1:24:44

bone, and it turns on. Look at that. Look at this flame.

1:24:46

Okay? That flame has to consume energy.

1:24:49

Where does it get the energy from? From

1:24:51

your visceral 527, it just steals that

1:24:53

energy and it burns down, arm

1:24:55

527 fat. So apple cider vinegar will actually do

1:24:57

this. Now we know in the lab

1:24:59

it'll actually cause a beast diabetic grass to

1:25:01

lose weight in humans that will decrease body

1:25:03

fat and it'll decrease

1:25:05

waste size, which is your visceral fat, the fat

1:25:07

inside the tube that we started talking

1:25:09

about at the beginning of this podcast. And

1:25:12

so and you don't by the way, you don't need to have very

1:25:14

much Apple cider vinegar. I was

1:25:16

very, very surprised to

1:25:18

see how modest of amount of

1:25:20

vinegar you need to take to have an effect. Even

1:25:23

one tablespoon of ACV,

1:25:25

and this is from a clinical trial, and you

1:25:27

split up into drinking half of it, in

1:25:30

in glass of water or kombucha

1:25:32

or something. And after breakfast

1:25:34

and one after dinner, that's enough

1:25:36

to start triggering weight loss

1:25:39

and fighting body fat. You double

1:25:41

that and you go to two tablespoons a

1:25:43

day, split it up put it into a beverage

1:25:45

so you don't dissolve your teeth when you're actually swinging

1:25:48

it. juice is a great way

1:25:50

because now tomatoes also have some extra fat

1:25:53

fighting. You'll actually improve

1:25:56

and increase the amount of weight and body

1:25:58

527, you're gonna burn down. So

1:26:00

again, that's an

1:26:03

example of a food that actually is

1:26:06

mitey in terms of its effect

1:26:08

on your metabolism.

1:26:09

And another benefit too of adding ACV

1:26:11

and say glass of water having that with a

1:26:13

meal is it helps curb

1:26:16

your blood sugar spike. So if you

1:26:18

consume that with a meal with carbohydrates in

1:26:20

it, it's been shown to help

1:26:22

it's not gonna be

1:26:23

perfect. You're still gonna get a spike, but it helps,

1:26:26

you

1:26:26

know, make that more gradual.

1:26:28

Well,

1:26:28

actually, you know, so one of the reasons that

1:26:30

does that is by making whatever

1:26:33

amount of insulin that you have

1:26:36

more efficient. So you don't need to keep

1:26:38

spiking your insulin. It'll take whatever's

1:26:40

there and just make it work more efficiently. So

1:26:43

these things make sense once you look at the

1:26:45

research on it. And

1:26:47

and so an example of

1:26:50

something in a middle aisle that you can

1:26:52

easily put in your pantry, inexpensive,

1:26:55

easy to have. You don't need very much of it to have a beneficial

1:26:57

effect.

1:26:58

So to highlight what you just said there with ACV,

1:27:00

it affects our metabolism in two

1:27:03

ways. One, it affects the fat

1:27:05

cell from expanding and getting bigger.

1:27:07

And two, it activates the brown fat.

1:27:10

So two different ways within that one

1:27:12

food or liquid in this case.

1:27:15

What I wanna do before we part ways

1:27:17

Let's talk about a couple of the other foods

1:27:19

you mentioned before

1:27:21

that act on the system and the physiology in

1:27:23

a different way to help burn

1:27:25

fat. So let's talk

1:27:28

about a pear. I

1:27:30

actually love pears, you know, especially

1:27:33

in the fall and winter there's nothing

1:27:35

I love more than like, a really ripe pear

1:27:38

in in when it's in season. And

1:27:40

what does pay what do pears have? Pairs

1:27:43

have a lot of dietary fiber. Dietary fiber

1:27:45

helps your gut microbiome, helps feed your

1:27:47

gut bacteria, your healthy gut bacteria helps to

1:27:49

streamline your metabolism, helps make your

1:27:51

body more sensitive to insulin, so

1:27:53

your glucose, your fuels absorb

1:27:56

more Li. But Also,

1:27:59

it's got chlorogenic acid,

1:28:01

which is different than acetic acid. It's different

1:28:03

acid, chlorogenic acid. Chlorogenic acid

1:28:06

By the way, also turns on your brown 527, but

1:28:08

chlorogenic acid also takes your

1:28:11

white fat, harmful, wiggly, jiggly

1:28:13

stuff and says, hey, by the way, Chappus under

1:28:15

shoulders, hey, by the way, here's what we'd like

1:28:17

you to do. We'd like you to start turning more

1:28:19

into brown fat, healthy fat. Helpful

1:28:22

fat, useful fat. And literally, you

1:28:24

know, your Li jiggly stuff says,

1:28:26

you know what? Okay. I'll do that. And so you

1:28:28

can actually use pairs a chlorogenic

1:28:30

acid pairs to help to convert some

1:28:32

of your harmful white fat towards

1:28:35

brown 527, and in fact, it will also tell your

1:28:37

stem cells. That might turn,

1:28:39

they create another fuel tank. And

1:28:41

rather than making more white fat, it might say, hey,

1:28:43

buddy, open that the other direction.

1:28:46

Don't make more fuel tank for white fat.

1:28:48

Go ahead and make some brown fat. It can actually have

1:28:50

stem cells make more brown

1:28:52

fat. Alright. One more food before

1:28:55

we part ways. And I wanna talk about

1:28:57

a food you can pick your favorite that acts

1:28:59

on the angiogenesis system. So

1:29:01

I'm gonna come up with a

1:29:04

fairly complicated 527, but

1:29:06

it's very tasty, and that's pomegranates.

1:29:09

Alright? Now pomegranates are they've

1:29:12

got seeds with a little rim,

1:29:14

little little little

1:29:16

layer of juice around it, and

1:29:19

and pomegranate juice is really pressed from those

1:29:21

seeds. Some kinds of pomegranate juice

1:29:24

actually is pressed through the skin of

1:29:26

the pomegranate, and most of the polyphenols

1:29:28

actually found in the skin. And so

1:29:30

how the juice gets pressed can make a big difference.

1:29:33

You get a lot more polyphenol with

1:29:35

juices pressed through the skin. Alright.

1:29:38

Now, pomegranate juice,

1:29:40

we know, contains a natural bioactive

1:29:43

called elagitanan. Elagitanans

1:29:46

actually do some pretty amazing things.

1:29:48

One of the things that it does is that actually

1:29:52

fights harmful body fat,

1:29:54

white fat, it activates brown fat, lowers

1:29:57

inflammation, in fat, so all these

1:29:59

good things that we actually know also affects the stem

1:30:01

cells of fat as well. These mechanisms

1:30:03

are redundant. Okay? So that way, you can

1:30:05

swap and switch and it's not like you gotta

1:30:07

eat the one thing all the time. Thank goodness

1:30:09

that we can actually have diversity. Now the

1:30:11

other thing that happens with the laketanins is

1:30:14

that when we actually consume

1:30:16

them from omnigram juice or seeds, It

1:30:19

Li, when it gets to our gut or colon,

1:30:22

it helps our colon secrete mucus.

1:30:24

Mucus is very normal and

1:30:26

healthy. And it help and that mucus loves

1:30:29

there's a particular gut bacteria called acromancia.

1:30:32

In fact, it's called acromancia, new 527,

1:30:35

The first name is Echromancia, the last name

1:30:37

is 527, that's Genius in Species.

1:30:40

And the Musinofila means that this is the

1:30:42

bacteria that loves to grow in

1:30:44

mucus and your gut normally makes

1:30:46

it. The more acromancy you have,

1:30:49

acromancy is a guardian of your

1:30:51

metabolism. Alright? It helps

1:30:53

you burn down body 527, helps

1:30:55

your metabolism be streamlined. In

1:30:57

fact, people who are very

1:31:01

slim 527 you look in their poop

1:31:03

and you look at how much acromancia they have, they tend

1:31:05

to have a lot of acromancia. You go to

1:31:08

somebody who is overweight, or

1:31:10

markedly obese and you look for acromance,

1:31:12

it's hardly there at all. Just

1:31:15

shows you the power of just one bacteria,

1:31:17

in your gut bacteria that can be grown

1:31:20

like fertilizer with pomegranate

1:31:22

juice. Now, the other thing about pomegranate juice

1:31:24

that actually is really important about it, this is a

1:31:26

lot of tannins, is that it

1:31:29

actually helps to control the

1:31:31

blood vessels that might be growing

1:31:33

into 527, expanding fat. Remember I told

1:31:35

you, the more the bigger the fat you're growing,

1:31:37

The more it will try to outgrow its

1:31:39

blood supply. So the way one way

1:31:41

you can entertain it, so it just can't

1:31:44

grow that large. Is by cutting off

1:31:46

those extra blood vessels that's trying to grow.

1:31:48

It'll still get a little 527, eventually Li gonna

1:31:50

die back. It's like, oh, man, we give up. We can't

1:31:53

get any bigger. And so turns out

1:31:55

that elagotanins from pomegranate juice

1:31:57

are anti angiogenic, meaning

1:32:00

they prevent extra blood vessels from

1:32:02

growing to feed, body fat as

1:32:04

it's trying to expand. And so

1:32:06

here's a way to yolk back, expanding

1:32:09

fat that's trying to grow out of control. By

1:32:11

keeping them from growing, getting their own private

1:32:14

blood supply. By the way, this is the same approach

1:32:16

that's been shown to have an effect, a beneficial effect,

1:32:18

in cancers that are trying to grow out of control.

1:32:20

You can yolk back the growth of these

1:32:22

undesirable tissue by

1:32:25

actually preventing blood vessels are

1:32:27

preventing angiogenesis excessive angiogenesis

1:32:30

from Chappus, so you can have just the right number

1:32:32

of blood vessels, not too few and not

1:32:34

too many.

1:32:35

It's interesting as you talk about the physiology

1:32:38

for some of these different foods that act

1:32:40

on the metabolism. It gets

1:32:42

me thinking back to earlier an

1:32:44

earlier part of our conversation when we talked

1:32:47

about calories, where

1:32:49

it's clear as you're saying some of these different

1:32:52

mechanisms, you know, activating brown

1:32:54

fat or cutting off blood supply

1:32:56

to fat, that there's a lot more

1:32:58

that goes into how

1:33:00

foods interact with our body,

1:33:03

beyond just calories. So right there,

1:33:05

we're we're proving a point that it's like

1:33:07

you can actually take in a food which

1:33:10

is gonna inherently have calories in it

1:33:12

but it can help you fight fat, which

1:33:14

is just such a backwards way compared

1:33:17

to the current paradigm which you're helping shatter.

1:33:20

Yeah. It's paradoxical. And and, you know,

1:33:22

and you and we wouldn't have thought this before

1:33:25

the research came to light, but it

1:33:27

is absolutely true. You can

1:33:29

eat food to 527, fat,

1:33:32

and that doesn't seem to make sense when you

1:33:34

think about it without any of this other conversation

1:33:37

we've been having. But now that we have the science

1:33:39

and you go ahead and you start looking

1:33:41

at foods and

1:33:44

obesity, there's in the Chappus in

1:33:46

the clinic, there are Li foods and growing

1:33:48

list and I write about a hundred and fifty of them on my

1:33:50

book and to be your diet that you can

1:33:52

actually find in your

1:33:54

grocery store to put on your plate,

1:33:56

and if eaten at the right time, in the right way,

1:33:58

in the right volumes, all those paratheticals,

1:34:01

by the way, are quite important. 527 you overeat

1:34:03

anything, if you overdo anything over

1:34:06

time, you're gonna take some risks

1:34:08

to go along with it. But you know,

1:34:11

I think that there are very sensible

1:34:13

ways to actually eat for health.

1:34:15

And that's what I try to do is I can try

1:34:17

to reconnect. I turn it Send a message

1:34:19

that we should be rediscovering our

1:34:21

relationship with food. We shouldn't fear

1:34:23

our food the way that the messaging has

1:34:25

been given to us for so long. You know,

1:34:27

food is about fear, guilt and shame. You're a

1:34:29

bad person if you eat this, you're gonna get fat.

1:34:32

It's so terrible. I think that we

1:34:34

should learn to fall in love with our

1:34:36

food all over again, connecting with our food

1:34:39

in ways that makes sense for our individual

1:34:41

bodies. There are no hard and fast rules

1:34:43

no black and white things. This is not a

1:34:45

light switch. This is the volume switch and everybody

1:34:48

has their own temperament

1:34:50

and their own preferences, their own tolerability.

1:34:53

To the volume over that we can actually use these

1:34:55

tools, but this mother nature's pharmacy

1:34:58

with an f that she's actually created

1:35:00

for us. So We should be really grateful

1:35:02

that that exists. And thank goodness there are

1:35:04

these delicious recipes from the Mediterranean in

1:35:06

Asia, I call that Mediterranean eating,

1:35:08

that allows us to dive into

1:35:11

these foods in a way that tastes great,

1:35:13

so they're good and good for

1:35:15

us. The last paradox I wanna

1:35:17

mention here, I can't help but mention before we

1:35:19

part ways. Is tying

1:35:21

this to the insulin piece as well, where

1:35:24

when we're having some of these fat

1:35:26

burning foods, they're inherently

1:35:28

Li have carbohydrate in them. They're gonna

1:35:31

spike insulin, which we know, you

1:35:33

know, is gonna put us into growth

1:35:36

mode and and putting on weight.

1:35:39

But the paradox is because of

1:35:41

these other mechanisms, it's not as black

1:35:43

and white as that. And you can actually

1:35:45

have these 527. And through

1:35:48

other systems that are being talked about

1:35:50

today, you can actually have a fat burning effect.

1:35:52

Yeah. I mean, it's sort of like

1:35:55

lots of different things that are happening

1:35:57

at the same time. What you want to look

1:35:59

at is net net at the end of the day.

1:36:02

Is the outcome of how

1:36:04

your body responds to it useful

1:36:07

or not? Do you actually gain or lose

1:36:09

at the end of the day? It's it is quite

1:36:11

complicated Li, but, you know,

1:36:13

I I think that if we do things in moderation

1:36:16

and we choose those and we make good choices

1:36:19

for those healthy delicious

1:36:20

ingredients, that are actually good for us.

1:36:22

I I think we'll be just fine.

1:36:24

Doctor Li, we're gonna link the new book in the show

1:36:26

notes, eat to beat your diet. We're gonna

1:36:28

link up your social media, your website, everything