Kind: captions
Language: en
you can reverse chronic diseases. We
know you can reverse cardiovascular
disease. We know you can reverse even
dementia. We know you can reverse cancer
in people in their 60s who have heart
[music] disease. Giving people two cups
of hot every day for a month and they
were able to up to double their stem
cells in their bloodstream and was able
to recover reverse improve blood vessel
resiliency. when they've studied natural
killer cells and tea cells in people who
have eaten athletes who have competed in
marathons, their immune system actually
doesn't go down. It stays elevated. I
used to be a big skeptic of collagen.
Well, I changed my mind. It's this like
health bomb. It's so good for your gut
microbiome that studies have been done
to show that after eating a couple of
day, like just overnight, you can change
the healthy gut bacteria to improve it.
>> [music]
>> The reason people need to know about
stem cells is that while the industry is
still figuring itself out, [gasps]
>> our body has already done it for us. The
70 million stem cells that are back in
our body. Well, you don't really need to
inject anything if you just call them
out yourself. So, the ways that you can
do that is by eating food. It turns out
that certain foods will call out stem
cells like bees coming out of a hive and
they'll just fly into your bloodstream
and they'll circulate around your
bloodstream. Okay. And they they will
home into only the places that need to
be regenerated. This is being healed
from the inside out. Happens every day
by the way. We just don't hear about it.
Yeah.
>> Like we're breaking down inside all the
time. Don't worry. The SWAT team for of
stem cells are they're taking care of
the problem. And one of the
crowd-pleasing foods is this
>> chocolate.
>> Chocolate will actually do a dark
chocolate. 70% is dark. Um, go higher 80
85%. You can go to like 100%. The more
the higher percentage of cacao here, the
more of the plantbased material called
cacao, which comes from the cacao pod,
is in this food. So the higher the the
darker the chocolate, the higher
percentage of cacao, the more
plant-based stuff you've got in there.
What's in this seed pod are polyphenols,
>> pro-anthocyanidins, and many, many
others as well. But the proanthocyanins
have been studied. And one of the things
that these proanthocyanins do, back to
stem cells, is when we eat dark
chocolate, the plant-based cacao, the
polyphenols in it actually mobilize.
They call out stem cells like bees come
out of a hive in order to be able to fix
things. Now, this has been studied in
people in their 60s who have heart
disease, cardiovascular disease. They've
got kind of crust inside their arteries
um and their blood vessels are very
stiff, not functioning really well. And
a research study looked at giving people
two cups of hot chocolate made with dark
chocolate um for a month, every day for
a month. And they were able to up to
double their stem cells in their
bloodstream. And in this chocolate
study, they were able to find that that
dark chocolate was able to recover,
>> reverse, improve damage flow, mediated
dilation, vascular resiliency, blood
vessel resiliency in 60-year-old people
who already had hardened arteries who
can actually get back. Like this is
something that I think should be
acknowledged. If you don't do anything
about it, you're gonna get a chronic
disease. Yeah.
>> Okay. But you could actually recover and
you can reverse chronic diseases. We
know you can reverse cardiovascular
disease. We know you can reverse even
dementia in some ways. We know you can
reverse cancer. You know, there's plenty
of evidence that we can actually improve
uh uh cardiac function and improve
cardiac function around a rebound uh
kind of effect. So if you think about
why haven't we thought about this
earlier, we can reverse high blood
pressure. You know, there's things that
we can do to lower blood pressure. What
makes us think that diabetes, heart
disease, cancer, dementia, like are
irreversible. The remarkable thing is
that the foods that we eat,
>> um, and you know, people talk about
superfoods and super supplements. I'll
tell you, there's no such thing as a a
superfood. It is the stuff inside foods,
the bioactives, the polyphenols, the
dietary fiber that we eat and how our
body responds to what we put inside it
that and and activating our health
defenses. That's really the the the
secret to unlocking what we should eat
to be able to enhance ourselves. Back to
the athlete athlete example. So, you
know, if you basically go for a walk
after dinner for 30 minutes, it's good
for your metabolism. It's good for your
blood flow, good for all kinds of
things. Like, it's kind of thing that an
older person could easily do, you know,
um for for for the, you know, the the
second half of their lives, you should
be able to do that. But if you're
actually um training for a marathon, uh
you know, in the beginning you're going
for a mild run, but then you're actually
going to really pound it and you're
going to really hit it and you're going
to like overshoot your goals every time
in order to be able to, you know, get to
the race. And it's like, okay, that's a
no-brainer. I I know my body can do
that. Well, heavy training actually
causes your immune system to be lower.
>> And when your immune system is lower,
not surprisingly, you get sicker easier.
That's why, you know, when you talk to
people who've run the Boston Marathon,
the New York Marathon, I mean, you know,
like they are exhausted and exhilarated
afterwards. They celebrate when crowded
with crowds of people supporting them,
coughing and sneezing and, you know, and
and not surprisingly, they tend to get
sick for a few days and
>> sure they'll bounce back. So,
blueberries contain anthocyanins and
anthocyanins are natural dye. It's a
polyphenol. Just eating one cup of
blueberries. So, this looks like it's a
maybe a cup, maybe a little bit more
than a cup. Cup of blueberries a day for
3 weeks before you run a marathon will
up your uh immune uh water line. So,
you're actually at a higher level,
function at a higher level,
>> who wants to get sick before a race,
>> right? You got to be in good shape. And
after a race, guess what? When they've
studied natural killer cells and tea
cells, uh in people who have eaten
blueberries, athletes who have competed
in marathons, their immune system
actually doesn't go down. it stays
elevated. Let's talk about inflammation.
So, first of all, there is a myth out
there that all inflammation is bad. Must
get rid of inflammation.
>> Totally wrong.
>> Inflammation is very good if it's
present in very short small amounts for
a short period of time. Okay? You're
riding a bike uh and you fall off the
bike and you scrape your knee.
>> All right? So after you wash off the the
the stuff uh on your on your leg, it
starts to swell up around there. That's
inflammation. That's your body naturally
responding to an insult injury to
basically say, "Hey, you know what?
Let's clean things up a little bit
here." It's uh you know, it's like the
janitorial housekeeping coming in to
actually make the bed, clean it all up,
remove the trash from your hotel room.
And that's really what inflammation is
actually supposed to do. But hey,
housekeeping doesn't hang out in your
room. they leave after a while. And so
that kind of short inflammation called
when you need it, you hit that
housekeeping button is exactly what you
want. Chronic inflammation, which is the
problem, is actually when the
inflammatory cells go to that place or
go to any place and maybe even expand
and and bleed over and then they're they
stick around. When you actually
exercise, you are actually injuring your
muscles, which is okay. totally fine.
It's cool. Um, you're stretching your
muscles, you're working your muscles,
you know, no pain, no gain. Like, that's
actually the definition of that. And in
there's a little bit of inflammation
that goes in there because to grow your
muscles, you need to break it down so
that when you fix it, you're fixing it
at a better in a better way, right? It's
kind of like renovating your kitchen.
Yeah, it's functional, but let's, you
know, let's let's break a few things
down and let's build it back up really
nice really nicely. So, you're going to
get some inflammation with working out,
any kind of exercise. So, we talked
about this earlier, like if you um run a
marathon, you're really going to be
super inflamed. And so, the foods that
you eat can help to quell inflammation.
So, these polyphenols are really great
for quelling inflammation. You know,
things that I I love seasonally. You
know, in the fall, you have apples. Uh
in the winter, you have citrus in the or
pears. In the summer, nothing better to
me than a juicy peach. All of these
fruits and berries, of course, they
actually contain anti-inflammatory
polyphenols that just generally they
stand guard to make sure that that
campfire stays in the pit
>> and doesn't actually spill over. And
they can actually put help you put out
the campfire as well when it's time to
go to bed. I don't want to sleep too
much, doc. I'm, you know, like I don't
want to be called lazy. And I'm like,
well, you know, your your body might not
be moving on the outside, but you are
anything but lazy. uh you're not
inactive. Your body is super active when
you're sleeping. And in a way, it's sort
of like when in a day when we're we're
moving around, got to disperse the
energy energy everywhere to go from
point A to point B to open up a jar to
do whatever it is that we're actually
doing. Um solve the Rubik's cube. Uh but
when we're sleeping, it's like we get to
divert all our energy to regenerating
all those health defenses. Our immune
system resets. our gut microbiome kind
of cleans up the the Lego blocks that
are kicked over by the kids all day long
and puts them in a nice neat pile, the
toy back in the toy box. Um, our DNA
repairs itself overnight, which is
amazing. Our stem cells come out and
they look around. They can they do their
patrol seeing what needs to be fixed and
fixes it up. So much is going on to
rebuild our health defenses when we're
sleeping. But I will tell you one thing
about nutrition is that if you back away
from eating as much as you can from the
time you sleep, you are allowing your
brain not to get um uh do double duty to
deal with all the calories and all the
nutritional aspects it has to run. So
you're really allowing it to um uh
perform its car wash function
>> without a lot of distractions. There's a
way there's a structure to think about
how to actually boost immune health.
First of all, our gut health is directly
connected to our immune system. When I
went to medical school, I had no idea
where the immune system actually lives.
You know, in your lymphoid tissue, your
spleen, your lymph nodes. Actually, no.
70% of our immune system is actually
found in the walls of our gut. So, you
think about a garden hose and you cut
the garden hose in half and you look
down the hole, there's a thick wall,
right? It's a reinforced wall. It's a
garden hose. That's where your immune
system lives inside there, which
[snorts] is pretty remarkable. And then
the gut bacteria lives in the center of
the hose,
>> right? They're living inside the tube.
And they basically talk to your immune
system and back back and forth. The gut
bacteria and immune system. I say they
talk like college roommates, like
college freshman roommates in a dorm
with cheap thin walls, right? So your
gut bacteria can shout across like you
did it when you were in college, what do
you want on your pizza, you know, and
then you can shout back through the wall
and they can hear each other. And so
when your gut health is great, your
immune health is going to be great. They
communicate that way. So I would say
that, you know, the principle of where
the where the list comes from. First,
what can you do to support good gut
health? Because good gut health will
boost your immune system, your immune
function. It'll also lower inflammation,
>> right? So, you want to lower
inflammation with the short chain fatty
acids.
>> So, that's an easy way to do it
>> and to get good um gut health with good
healthy gut bacteria. It's very easy to
think about.
>> You want to eat foods, plant-based foods
primarily that are have polyphenols.
Colorful foods are a great way to do
that, including blueberries. But uh uh
you know anything that's colorful,
strawberries, uh you know uh uh bell
peppers, you know, all the things that
are of color. And you know, people say,
"Well, what about the greens?"
>> Take a look at the produce section and
the variety of greens, the panone greens
that are actually in the in the produce
market. It's really remarkable.
Beautiful.
>> And the reds and the oranges and the
things that are also found in there. But
those polyphenols actually feed your gut
bacteria. That's why they call them
prebiotics. really the biotic parts,
just your gut bacteria. And the other
important prebiotic is dietary fiber. So
many foods have dietary fiber. Dietary
fiber is what the Pac-Man of your gut
bacteria love to eat. They're, you know,
like the image of the baby bird in a
nest with their mouths open, okay? And
the and the mom bird comes with the
earthworm. That's dietary fiber to your
gut bacteria. They are they are craving
that. They're waiting for it. Not all
dietary fiber is created the same. You
got soluble fiber, you've got insoluble
fiber. But to to make it simple for
people, I would say most fruits and
vegetables have some dietary fiber. You
want to and and some of them are really
surprising because they don't
>> grams in a cup of blueberries, right?
>> That's right. Yeah.
>> Yeah. And and kiwis have dietary fiber.
>> Great source of dietary fiber. Kiwi is
this like is this like health bomb.
>> It uh first of all, it doesn't it's not
too sweet. So, it's not like a it
doesn't hit you with a sugar bomb. Um,
it's tart because it's got vitamin C.
>> Vitamin C is necessary for uh immune
health and joint health and all kinds of
other and lowering inflammation. All by
itself, vitamin C is is
anti-inflammatory as well. [snorts]
>> It's got dietary fiber in the green
stuff or the golden stuff if you get a
golden kiwi. Great for you. In fact,
it's so good for your gut microbiome of
kiwi that studies have been done to show
that after eating a couple of kiwis a
day, like just overnight, you can change
the healthy gut bacteria to improve it.
So, there's like fast action that can be
happening. So, again, you know, like we
can really drill down uh deeply into
this, but dietary fiber will help your
gut health. Polyphenols will help your
gut health. So, I would say for anybody
who wants to boost your immunity like
okay, so what is a what is that laundry
list of things? So, the kiwi, uh,
pomegranates, um, oh, some of the
surprise ones, of course, celery,
broccoli, broccolini, Brussels sprouts,
you know, anything that's fibrous is
going to have it. But here's some
surprises. You might be surprised to
know,
>> uh, that avocado, which is really soft,
>> is a great source of dietary fiber,
right? You can spread it on, you know,
some sourdough bread and you've gotten
some dietary fiber and you didn't even
know it. But the other thing that's
interesting is another soft vegetable
that is really good for dietary fiber
are mushrooms. Mushrooms when you cook
them uh they soften up and they're you
know they're kind of like bendy uh and
soft. They are packed with dietary
fiber. The kind of dietary fiber that a
mushroom has is called beta dlucan. All
right. Beta dlucan does a lot of things.
It's a dietary fiber. It actually
stimulates androenesis. It helps your
blood vessels get helps you improve your
circulation. lowers inflammation and it
actually uh feeds your gut microbiome.
Oh, the beta dlucan also stimulates your
stem cells to help your body regenerate.
I used to be a big skeptic of collagen.
>> Um, as a biologist, as a as a doctor,
I'm like, this idea is good for joints,
joint health and skin health. I would
say, all right, wait a minute. So,
you're going to eat a piece of a joint
tissue from an animal, even if it's
jell-o, and and it what? It's going to
go in your stomach and it's going to
magically the collagen is going to swim
its way like a little sperm into your
joints and and and build your joints.
Like, that doesn't make any sense to me
at all. The stomach's ass is going to
chew it up.
>> Well,
>> I changed my mind.
>> I changed my mind for two reasons.
Number one is that clinical studies
showed actually that you do get relief
from osteoarthritis and some forms of
more milder arthritis by eating
collagen. So somehow it actually helps
lowers inflammation and there is some
better joint health that you can
actually measure. So you know the
clinical studies don't lie. You just
yeah you got to call a shoe a shoe. So
collagen is a big twisted strand of of
uh amino acids and proteins. Okay. It's
big like it's it's what's in your joint.
When you eat it, whether it's in capsule
form or whether it's in food form, your
stomach acid does indeed digest the big
pieces of collagen into lots of
fragments. You you blast it into lots of
pieces. Those pieces get into your
bloodstream. And what's new information
is that collagen fragments like you
would have after your stomach's digested
dietary collagen, collagen fragments
have been shown to be biologically
active. So the small little fragments of
collagen will circulate around and they
can activate your fibroblast, your
collagen producing cells to make more
collagen.
>> Wow.
>> But it's not the actual collagen you're
eating. It's doing it. It's a little
piece of blasted fragment that actually
setting off a chain reaction that you
build more collagen. So that works
>> amazing.
>> It's it's not a it's not a miracle cure.
You if you got joint issues, you should
definitely see your doctor and find ways
to make yourself more comfortable and
also to minimize the damage to your
joints. And you know, again, this is why
as a doctor, I always have to say this
like, you know, this is not about um uh
going off the trail, you know, [snorts]
off the reservation, like but this is
something you can actually do
>> that your doctor may or may not
recommend, but do the research yourself
and this is stuff you do at home.
>> And creatine,
>> creatine is actually quite a remarkable
substance.
>> It actually is a substance that's been
shown pretty universally in clinical
studies to be beneficial. Yeah. with
very very little downside. And the thing
that strikes me as um uh kind of the
winning argument for it, it's good for
brain health and it it you know it's
good for cognitive performance. It's
good for um head trauma.
>> Yeah.
>> You know, people who have actually had
traumatic head injury. I don't mean, you
know, Golden Gloves boxing. Yeah. you
know, not TKO, not knockout, but even,
you know, you get in a car accident, you
slip in the ice and fall and hit your
head. [snorts] Creatine protects your
brain. That kind of study
>> showing recovery, protection, you know,
uh, preservation,
>> that to me makes creatine a supplement
worth paying attention to.
>> Should everybody take it? I think that's
a decision you got to make yourself
based on research. And obviously, you
know, we we say this as medical
professionals, like if you're going to
take a supplement, hopefully your doctor
is open-minded and and informed, but
it's always good to talk to your doctor
about any supplements you take just in
case there's an interaction with
medications that you're on. I give three
pieces of advice for anybody who wants
to like kick off the year in simple ways
that that are easy to do. You know, the
first thing I would actually say is
drink the holy trinity of beverages.
>> And uh this is and people don't talk
about beverages very much. Yeah.
>> But I will tell you the holy trinity of
beverages for health is water, tea, and
coffee.
>> But don't add dairy to your tea. And
don't add dairy and don't add sugar to
your tea or coffee.
>> Just have them straight. And the reason
that the dairy fat actually forms little
bubbles in your coffee or tea that trap
the polyphenols.
>> Oh no.
>> And then when you drink them, they just
kind of tumble down through your gut.
You don't get to absorb them. You'll
absorb some, 20%.
>> But you actually miss most of it. If you
want to use a plant-based milk, it won't
form those bubbles. It's the dairy fat
that let you do it. So almond milk, soy
milk, that's all fine.
>> Okay. I will tell you that um to
maximize your health, the polyphenols in
coffee and tea and uh are are amazing.
Good for longevity, good for
performance, good for just overall and
it's a routine and and people do it like
it's not hard and water. Please drink
enough water. It's not 10 glasses.
That's a that's a trope. Yeah.
>> Um drink as much as your body feels
thirsty for. Totally. [snorts] Um uh and
and and don't be afraid to just grab a
cup of water and and drink it. Um and if
you're going to drink water, don't do it
out of a plastic bottle like we used to
>> cuz that used to be everywhere
>> or a plastic cup. Drink it out of glass.
Uh a glass bottle or a filtered water is
going to be where you want to go because
we're now beginning to realize there's
microplastics uh in drinking water. So
that's the first tip. Second tip, I
would say don't eat too much. M
>> okay. There's a Japanese saying called
harihachi buni or harihachi buu. Um it
just means eat until you're 80% full.
>> And that's not what we're taught to do.
>> No.
>> Our our moms and grandmothers said, "Oh,
>> keep your plate and
>> keep eating it. Clean." Yeah. And then
like come on, you can have another pl
have another plate. Have another bite.
Like don't insult me, you know. Um, and
so when we over when we get used to
overeating, we are just putting way too
much fuel, even good fuel into our
bodies. Overeating is a number one cause
of obesity and diabetes. Our metabolism
is just like driving a car. We don't
When you're driving a car, you don't
think about your fuel. You just kind of
keep going and do your thing. You're
thinking about what you where you need
to go. But when your gas meter runs low,
your fuel your fuel meter runs low. All
of a sudden, you can't stop thinking
about fuel. Now, you got to find the
nearest gas station, right? Go to the
gas station, you turn off your car. All
right? You're not burning the fuel. Now,
you're loading up on it and you fill up
your gas tank and uh to a point where um
the nozzle goes click and no more. Your
gas tank's full.
>> Even your car knows when to stop. Yes.
All right. And then we put it away.
Imagine
our body doesn't have the clicker that
we have in a gas station. Imagine
there's no clicker and you just kept on
filling up the tank and you and because
you're distracted and the tank fills up,
overflows, the gasoline goes down the
side of the car around the tires and now
you're standing in this pool of
gasoline. You are standing in the middle
of a dangerous, flammable, toxic mess.
That's the analogy of overeating. So
stop before you get there. Number three,
every now and then skip breakfast. Give
your give your body a little extra
break. It's gonna actually it's going to
thank you for missing breakfast. So, you
need to unlearn what our moms told us,
which is you got breakfast is the most
important meal of the day. Listen, that
was that was an average ad campaign put
out by the cereal companies. Yeah,
exactly. You know, so like, you know, if
you're one of these people that go, you
know, I'm not going to be fooled anymore
by that those ad campaigns. If you
realize that you have the agency to eat
what you want when you want, you can
choose healthy or unhealthy, you can
skip whatever meal you want. It It's
kind of like
>> totally
>> skipping meals not like skipping school.
>> Mhm.
>> You're not You're not going to get
detention.
>> In fact, your body's going to reward
you. You'll get a gold star every hour
for skipping dinner. You know, I think
one of the things that needs to happen
in the medical community is that we need
medical schools and and continuing
medical education to be able to train
doctors in this way of thinking.
Circadian uh eating, metabolism,
reaching your goals, all those things
are not really taught to doctors and and
you know, patients don't have a trusted
resource to go to and then they just
reach out for the whip. Hey, if you like
that video, then you're going to love
this one. Check it out.