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up to 70% or more of the population of
unstable metabolism.
>> Much of what we used to think about
metabolism is actually not correct. The
truth is based on recent research that
came out just a few years ago that when
you study 6,000 people across 20
countries starting from the ages of 2
days old to 90 years old. Everyone is
born with the same metabolism. We're all
born with the same metabolism, not
different metabolism. My sister's got a
fast metabolism and she's skinny as a
stick and can eat anything. and I've
been struggling my whole you know that
old saying it's really because that was
our lives ultrarocessed foods you know
there's a danger element to them I think
we're beginning to wake up as a society
to ask questions about that feel full
you're less likely to overeat all right
so what are some foods that you can eat
that actually make you feel full and and
how do you eat them well first of all
foods that have a lot of dietary fiber
like
[Music]
[Applause]
today. Correct me if I'm wrong, but
about half the population has some form
of
>> maybe even more because it's really
metabolic syndrome. So, we're talking
about up to 70% or more of the
population, depending on what age
category you're talking about, h are
have unstable metabolisms.
>> 70%.
>> Yeah. Now I'm telling you now I wrote
about in my my second book eat to beat
your diet that the the thing about
metabolism that gets so misunderstood
and this is really important for
longevity is that when we are born all
humans come out of the box all right
with the same metabolic operating system
just like a laptop that comes out of a
box you buy your laptop I buy my laptop
plug them in start them up the operating
system is exactly the same what happens
that gives us different directionalities
my metabolism different than your
metabolism. Or maybe we're more similar
than dissimilar, okay? Because of what
we do to kind of take care of our lives.
But let's talk about the general
population. Why is it that everyone
seems to be going in a different
direction? Right? My sister's got a fast
metabolism and she's skinny as a stick
and can eat anything and I've been
struggling my whole, you know, that old
saying. It's really because just like
your laptop, the metabolism operating
system is designed to work in a
particular way. But like in the laptop,
if you drop it, overheat it, spill some
coffee on it, uh you know, don't take
care of it, download viruses, uh on your
operating system, it's not going to be
working as faster or as well. But the
good news with metabolism is that we can
actually y we can basically reel it back
because our internal hard wiring is the
way it's supposed to be. And I think
that's the missing point. Even though
we've got this sort of metabolic
derangement society wise, the fact of
the matter is we all have it within us
to be able to get back to our original
state.
>> It's so true. Yeah. I mean, when I I
love buying a new laptop because it's
like it seems to work just as Apple has
intended it to. It's super fast. The
desktop is totally clean. But then
inevitably, you know, 2, three years
down the road, the desktop is all
cluttered. It's not working as fast as
it used to. And that's probably due to
user error. That's not due to some error
within the hardware,
>> right? No. No. And and you know, it's
the same deal with our metabolism. And
again, this is part of the focus on the
present as you're getting to the
horizon, right? So, just like on your uh
computer, your laptop, you want to do
some operating system software hygiene.
Every now and then you got to like, you
know, do a a virus scan and you got to
reboot something. You might need to
reload a few things. Same deal with our
metabolism. We need to actually every
now and then just take stock of it.
Look, people are busy. We got, you know,
those of us who have busy lives, uh, we
got other things to think about than to
focus all the time on our health. And
this is true like, you know, for people
who are biohackers and things like that.
I mean, look, listen, if you got the
time to do it, awesome. More power to
you to be able to focus on things. But
most people are really busy just with
the daily activities of what they're
trying to do. Okay. What I'm saying for
metabolism and getting back to basics,
which is what we were talking about
before the podcast started, how do we
get back to basics? You know, give
yourself some metabolic reset, a little
hygiene every now and then. That is one
of the first and best steps to get
towards longevity. If you fi feel full,
you're less likely to overeat, right?
Right? I mean, it just doesn't feel good
to stuff yourself to the gills. All
right. So, what are some foods that you
can eat that actually make you feel
full? And and how do you eat them so you
can kind of get to that better desired
state? Well, first of all, um foods that
have a lot of dietary fiber like
chickpeas, legumes, lentils, white
beans. I mean, you ever you ever have
like a bean taco? All right. Like one
bean taco will make you eat less dinner
later on, right? for lunch for they'll
make you eat less dinner later on. And
that's because beans with all that
dietary fiber actually have a satiety
effect not only on your gut but also in
your brain. And that's a good thing. And
that dietary fiber by the way has a
fringe benefit, a big one, which is that
diet that dietary fiber feeds our gut
microbiome. And that gut microbiome
turns out to be much more important than
we thought for longevity. Okay? Okay.
And this is an area that I'm super
fascinated by because here we are
talking about gut health and
anti-inflammation and autoimmune
diseases and all that all the the
current discussion around gut health.
All right. Turns out the latest research
shows that this is as important in ways
that we don't haven't fully figured out
yet for longevity
supporting the gut microbiome.
>> That's right.
>> Okay. So, dietary fiber is important.
Um, we talk a lot about protein, the
value of protein on this podcast, uh, as
well. Would you say that protein is is
important as well?
>> Oh, yeah, absolutely. Protein is super
important as especially once you get
beyond the age of 40, most people need
to actually keep up and build up on
their protein. So, the question is, what
is your source of protein? Now, I'm
somebody who believes that uh uh having
a balanced diet, more of an omnivore
type of diet, you're you're capable and
willing to you're opening your mind to
eat anything that's good for you. And
and by the way, preference is also
really important. You want to eat the
things that are good for you that you
actually enjoy eating. Like that's the
alignment you're really looking for.
Listen, you want to live long and live
well. You want to do the things that you
want to do. You don't want to actually
feel like you're in a box or a cage,
right? And so this is why the choice of
protein becomes important. Now look, um
there's a lot of data and a lot of
people that say that you should cut down
or cut out red meat. I leave it for the
people that really take a stance for or
against that. Okay? What I say is that,
you know, eating meat is part of an
omnivore balanced diet. You can have red
meat, but you can also have poultry. You
can also have fish. All right? All
right. And if you want to go into the
plant realm, you've got all these
legumes and you got plant-based
proteins. They're all good as well.
Interestingly, there was a study on
longevity that looked at uh different
dietary patterns to figure out um what
are the patterns that seem to lead to
better brain health. Brain health. Okay.
So, less dementia. And it turns out and
they studied um people who um ate a lot
of carbs. They studied people that ate a
lot of junk food. uh uh and a lot of pro
and a lot of specific protein. They they
studied vegetarians and they studied
people with a balanced diet. And it
turns out the people who wound up having
the best cognition, brain health in the
long run were the people that had a
balanced diet better than the
vegetarians.
>> Okay? Now, we don't understand the whole
aspect of it, but it just goes to show
you if you take a religious style side
about your foods, you might actually be
missing out on something that science is
still in the process of figuring out.
Balanced diet is actually there. And
protein is a is one of those critical
macros that we have a lot of choices to
actually get from. So, that's what I
actually think about protein. Yeah, I
think about it. I mean, less in terms of
balance and more in terms of dietary
diversity. Like, it's really important
to incorporate different sources of
protein because, you know, if all you're
doing is eating red meat, then you're
missing out on the abundance of omega-3
fatty acids in fatty fish, for example.
So, for me, I feel like based on what I
understand about the literature, it's
it's it's there's value in it's a way of
hedging your bets at the very least.
like you're incorporating all of these
different varied micronutrients that are
found in different protein sources,
>> right? No, that's completely true. And
and this this is not so much of an
argument to be a carnivore, but what
you're pointing out is incredibly
important. There are things that you can
get in meats that you don't get as well
from legumes, for example. Iron, uh,
like at a high level because it comes
from blood, you know, which is what you
get in meat. That's really important.
Omega-3s, you're not going to be getting
a lot of those even in the animals that
eat plants. You're not going to get as
much as you get in fish, you know. Uh
and so I think that um you know, as a
researcher, I follow the bouncing ball
of where the evidence comes from. And it
turns out that while it's absolutely
true, eating a primarily plant-based
diet is a generally better way to go.
Um, so far all the evidence from
longevity perspective says that eating
more diversity is actually going to
support your long life. Oatmeal is an
oatmeal. You can buy rolled oats, you
know, in a canister and that's all there
is to it. Please look at the ingredient
label, which is what I do now. Now that
I've made these research discoveries,
I'm eating oatmeal every now and then.
Not every single day, but like if I had
a choice, I'm going to make my own with
just water. I I still don't put dairy in
it. Um, and then, you know, I'll take
some dried fruits because I know there's
other bioactives, dried cranberries to,
you know, to to get the elagitanins and
anthocyanins. I'll I'll get all that
stuff or crushed nuts,
>> right, to get some dietary fiber, get
some healthy monounsaturated fatty
acids, good for my cholesterol. You
know, I I'm trying to think about, you
know, this whole idea of how do you
start your day? Back to the question you
asked. How can one start one's day in
the healthiest way possible? For me, cup
of coffee. I don't adulterate it. I know
what's in it. It's got chlorogenic
acids. Good for so many aspects of
health and longevity. It adds to my
quality of life. So, that's part of my
health span and lifespan. Coffee, by the
way, slows down the cell rate of
cellular aging as well. So, that's been
studied in people. Phenomenal. I don't
think too much about it. I just get my
cup of Joe. But
>> yeah, you have it. You enjoy it.
>> But I enjoy it. Okay. And that's at the
end of the day the most important thing.
I know that oatmeal with this research
could be beneficial, but it depends on
how you get it and what you put in it
and and so, you know, it's all the
details, right? So, like the the the
quality of the product that you're
having, but but for me, uh if I can get
Greek yogurt, I might have it every now
and then. I don't have every day. Uh
other than the coffee, there's probably
no single thing that I do every single
day because I love diversity. And you
know, like in my books, I've written
about two or 30 hund foods. I love to
choose from them. You know, it's kind of
like uh I I feel like I'm the kid in the
candy shop of health every single day.
Uh from the time I wake up and the
choices I make, I I just have a lot of
fun picking things that I love that are
good for me. This is actually uh very
very new research that's coming out to
uh inform us that much of what we used
to think and this is the medical
community as well. Mo much of what we
used to think about metabolism is
actually not correct. So I'm going to
first throw out there some some commonly
held beliefs about metabolism and then
I'm going to tell you the truth about
them. But what what research is
discovering. So um uh common belief
number one that that uh uh the
metabolism that we have is really uh the
result of some random process where your
sister might actually have a fast
metabolism be skinny as a stick and can
eat anything and you might actually have
a slower metabolism and been struggling
with food your whole life. I mean we've
all heard that or maybe experienced that
and that is a commonly held belief. The
truth is based on recent research that
came out just a few years ago that when
you study 6,000 people across 20
countries starting from the ages of 2
days old to 90 years old. This is the
largest study of human metabolism done
in exactly the same way. Everyone is
born with the same metabolism. We're all
born with the same metabolism, not
different metabolism. What happens is
that our metabolism evolves and takes on
different paths as we get older due to
the experiences, the exposures and the
behaviors that actually happen after
we're born. And by the way, why would we
think that, you know, uh our metabolism
is just a roll of the dice like in a
casino? It's ridiculous, right? Like
when we're born, um we're hardwired to
work in a particular way. Our organs all
are. Uh, you know, when you were born
and I was born, our ears work the same
way, our kidneys worked the same way,
our hearts were designed the same way,
our thyroids were all designed the same
way. What makes us think that, you know,
it was just a crapshoot that uh that,
you know, somebody had a fast one and
somebody slow? So, that's one myth.
Second myth is that basically when you
get into middle age that your metabolism
is automatically going to slow down,
right? And and I think a lot of us I
mean a lucky few may not have actually
experienced this but I think many of us
uh agree that the commonly held belief
is that you know you're good when you're
20 you're good when you're 30 and then
when you're 40 things slow down and
you're you know you're going to change
your clothing size and you're not going
to fit into the same old clothes you're
not going to look so good and by the
time you're 50 or 60 you know you're
going to have to just accept the fact
that you've gone through middle age and
that your body and your metabolism is
going to be different and then a lot of
people just throw up their hands and
say, you know what, I just got to accept
it. Um, and or maybe they don't accept
it and it winds up developing a complex
or some other heavy weight that they
carry around with them and it causes,
you know, dysphoria or body image
issues. You know, this is very common.
>> Yeah.
>> And then sometimes people get so
depressed they wind up uh taking on
other habits including eating habits
that are that are actually definitely
bad for metabolism. Okay. So that's a
commonly held belief. Middle age means
that you're going to be changing. Your
metabolism is going to slow down. And
along and along with that goes the f the
the belief that if you have a slow
metabolism, that's what causes you to
gain weight and get get fat, grow more
body fat. All right. What's the truth?
So from this latest breaking research on
human metabolism, it has now been
established that not only are we all
born with the same metabolism, but that
throughout our lives during our
lifespan,
uh, humans go through four different
phases of metabolism. So phase one is
from zero from birth to one year old,
skyrocketing metabolism. Babies have a
very, very high metabolism. In fact, 50%
higher than an adult's metabolism at one
year old.
>> All right? And by the way, think about
it.
>> That metabolism means that we're
absorbing everything as little babies
and processing it.
>> Should we be exposing should we think
about the the the wisdom uh of exposing
them to microplastics coming from the
teddy bears, from the binky, from the
pacifier, from all the stuff that we
surround them with. I mean, it's it's a
I I throw that out there because this
new research is making us reconsider
what we're exposing our young people to,
right? Like at the beginning of their
life, which could influence their
metabolism for the rest of their lives.
Okay. Now, so the second phase of
metabolism is during adolescence. Just
so we think that teenagers who are full
of energy, eating two or three dinners,
bouncing off the wall with energy,
right? I mean, anybody who's had kids
will recognize it. or if you have a
niece or nephew like you, oh my gosh,
that person's metabolism must be going
crazy. Actually, between the ages of 1
and 20, human metabolism is going down,
down, down, down, down from one year old
uh high down to adult levels to 20 years
old.
>> And then from 20 years old to 60 years
old and this is the mic drop finding.
>> Yeah. Really 20-y old to 60 years old,
human metabolism is designed to be
rockstable.
doesn't change. That's how we're
hardwired. How we're hardwired. That
means 60 can be the new 20 if you want
it to be. Like if you're like that's
really the that's how we are actually
hardwired. And then from 60 to 90, we
have about a 17% drop in metabolism.
That means that by the time you're 90,
you should still have uh be 17% of 60 or
20. All right? So human metabolism is
actually hardwired to be very very
vigorous. Hardwired. Now I'm using the
word hardwired because obviously uh what
actually happens is something different
right I mean we do see people with very
different metabolisms we do see people
struggling with their weight and their
and their food and and and their energy
levels right so what's actually really
happening well if I told you that the
truth about human metabolism is that we
are born with a hardwired program like
the operating system of a laptop okay
that's hard wiring right that's Our
hearts work, our kidneys work, our
brains are supposed to work that way as
well.
>> What happens over life? So let's say
Claudia, you and I buy the same model of
laptop. You go to your computer store, I
go to mine, we buy the same model, we
plug it in, and we boot it up. We charge
it and blew it boot it up. All right.
Operating system out of the box is
exactly the same. That's like our
metabolism when we're born. Now let's
say that you are this um absolutely uh
meticulous caretaker of your technology
because you have a background in the
tech field. So you know what what it can
do. So so you uh shut down your laptop.
You make sure that there's no viruses
you download. You um keep it in a warm
place. You never drop it. You always
have a Okay. I'm a busy guy. I'm less
careful. Uh I'm I'm I'm in a rush a lot.
So, I occasionally spill coffee on mine.
I just wipe it up and I do with it. I
download all kinds of stuff cuz I'm I'm
a researcher. So, I'm downloading
everything. Viruses are accumulating and
I drop my computer every now and then
and I don't and I sometimes leave it in
a hot car. All right. Now, what happens
is that the operating system of your
computer is going to maintain its really
healthy system
>> whereas mine is going to start going off
the rails. Okay? And that's what happens
to our metabolism. We all start the same
way. But depending on how we what we're
exposed to, how we are treated, how we
treat ourselves, that can lead to
radically different paths. Now, during
middle age, all right, the 40s and 50s
and 60s, this is actually where not only
does the cumulative effect of our life
experiences alter our metabolism. All
right? But hormonal changes that
naturally occur during that period of
time lower estrogen, lower testosterone.
By the way, the andropause gets uh
underplayed compared to the very
important topic of menopause or
pmenopause. But I think both men and
women actually experience changes. Those
changes can affect our brain. Those
changes can affect our energy level.
Those changes can add on to everything
else. So rather than uh pin the tail on
the donkey of just the hormones, what I
would say is that it's the cumulative
life experiences and behaviors that can
actually affect our metabolism by the
time we're middle age. By the way, one
last thing about middle age. Um look,
I'm sure you were the same as me. You
know, when we're teenagers and we're 20,
like we're at the gym, we're working
out, we're looking good. Like, you know,
physique is an important thing and
fitness is an important thing. Then you
get towards middle age, right? Life
changes because you got more worries,
more concerned. You're concerned about
your kids. You're concerned about your
economy. You're concerned about your job
and your boss. You're concerned about,
you know, your parents. You're concerned
about the war. You're concerned about
all kinds of other things. Stress.
Stress can actually affect our
metabolism as well. not only uh for our
mental health, our mental wellness,
which is so important, but also affects
our physiology and is another uh force
that can slowly derail that hardwired
programming. So that when we actually
start to veer from the pattern of
regular physical activity, eating
healthy, managing stress, and by the
way, when you're stressed, you're not
sleeping very well, and sleep is very
important for metabolism. we start to
kind of get off the beaten track and
into sort of the the the uncharted paths
of broken metabolism. And this is
actually what's happening. But I wanted
to make this distinction between what
we're discovering about how metabolism
is hardwired and designed to work versus
what actually happens. And because
that's the fact, the good news is that
we can actually take actions to be able
to get back onto the rails, so to speak.
Hey, if you like that video, then you're
going to love this one. Check it out.