Kind: captions
Language: en
Sometimes when you do intermittent
fasting when you fast for a longer
period of time you might be more hungry
like if I skip breakfast who knows for
lunch I might be hungrier be very
careful not to this bacteria
lactobacillus rutery has been shown to
reduce inflammation in the body it
promotes good healthy immune function
and it actually speeds up healing. What
is the kind of fat that's in avocado?
It's called and by the way that's the
opposite of the saturated fat that's
found in butter. Intermittent fasting
helps your metabolism get stronger.
Three facts you need to know about
intermittent fasting before you eat
breakfast in the morning. Fact number
one.
[Music]
[Applause]
Today we're going to talk about three
facts you need to know about
intermittent fasting before you eat
breakfast in the morning. Fact number
one, we are intermittently fasting every
single day. It's the most natural thing
in to our body. And the reason is that
fasting means not eating. And when we're
sleeping, we're not eating. And so every
single day when we're sleeping, we are
actually doing fasting. We
intermittently sleep every 24 hours
every day means that we're
intermittently fasting. Intermittent
fasting is not actually something that
was invented as a health trend. It is
something that is very natural. Fact
number two, when you're actually
fasting, you're actually turning on your
metabolism. That's right. Intermittent
fasting helps your metabolism get
stronger. And the reason is this. When
you're actually eating, you're putting
calories in your body. Your body's
metabolism uh is ready to actually
receive that those nutrients and begin
storing the energy into your body,
right? But when you're fasting, not
eating, your body's like a race car. It
shifts gears in order to go from food
storing, energy storing mode to energy
burning mode. So when you're sleeping
and you're fasting and you're not
eating, your metabolism shifts into fuel
burning mode. That's right. When you're
sleeping, you're burning fuel. And one
of the things it does is it burns off
those extra calories you might have
eaten during the day. And actually can
burn down harmful body fat. And that's
another benefit of intermittent fasting.
Fact number three, even though
intermittent fasting is often described
as 16 hours of not eating fasting and 8
hours of eating, in fact, it's pretty
hard to squeeze all your eating in 8
hours for most people. If you got a
family, you've got a job, if you're
actually out and about uh traveling, not
that easy to squeeze all your eating uh
into eight hours. However, studies have
shown that even if you fast 12 hours and
eat for 12 hours, which is a much more
reasonable pattern uh for intermittent
fasting, you still get the benefit. You
still activate your metabolism. You
still burn down harmful body fat and you
still lose weight. Now, you do lose more
weight when you actually can fast for 16
hours. 12 hours is enough to actually
give you a boost. And so, here's how I
think about 12 hours of fasting. So,
think about it. If you eat dinner at,
let's say, 7:00 in the evening, and most
people eat dinner for about an hour. So,
at 8:00, you put your dishes away. Now,
don't eat after you put your dishes
away. All right? When your dishes go
into the sink, that's it. No more food.
And now, let's say you go to bed at
11:00. You've had 3 hours of not eating.
Now, 11:00, let's say you go to bed, we
all know that you should be sleeping
about 8 hours a day. good for your
immune system, good for overall health.
All right, brain, heart health, heart
health, all eight hours is good for uh
is a really really good period of rest.
Well, 8 hours from 11:00 means you're
getting up at let's say 7:00 in the
morning. All right? So, it's 3 hours
after the dishes go in the sink plus uh
8 hours, that's 11 hours. Now, let's say
you get up at 7. All right? Now, rather
than do what your mother told you to do,
uh, which is to roll out of bed and eat
breakfast right away so you could catch
the school bus to go to school with some
nutrition in your system so your brain
will function. You can learn. In fact,
as adults, we don't need to do that. So,
when you get up, let's say it's 7 in the
morning, here's what I do. I don't eat
breakfast right away. In fact, I will
wait about an hour before I eat
anything. All right? And how do I do
that? Well, I take my time getting
ready. take a shower, get dressed, I
might check my emails, I might read a
book, I might go out for a walk. It's
just an hour. All right? And then I
might sit down to eat something. And now
let's do the math. From 8:00 the evening
before to 11:00, that's 3 hours. Uh no,
don't eat. No midnight snack. Don't be
sitting in front of the television uh
eating snacks along the way in the
evening. Okay. Now 11:00 to 7:00 in the
morning, that is 8 hours. Now you're
talking about 3 + 8 is 11 hours. I told
you get up and take your time. Don't eat
anything right away. And now you're
adding an extra hour. 3 + 8 11 + 1.
Bingo. You got your 12 hours of fasting.
Now during that time, remember what I
told you when you're fasting, your body
shifts into metabolism gear to burn down
extra calories and burn down harmful
body fat. Um, and during that period
also resets your gut microbiome. Hey, if
you're enjoying this content, then I
know you'll love my guide on the five
foods that you can add to your daily
routine to optimize your fitness. We all
know that food is a powerful tool that
we can use to elevate our health. And my
guide tells you about five specific
foods that you can add to you and your
family's next meal plan. And you can get
them for free right now in the caption
below. Now, back to the video. Now you
got healthier gut, healthy gut, healthy
body, healthy brain, better mood. All
right? So intermittent fasting uh 12 and
12 actually gives you lots of benefits.
And although you get more benefits if
you fast for 16 hours, 12 hours fasting
is perfectly uh uh reasonable in order
to be able to do. I'm going to give you
some bonus tips on intermittent fasting.
Uh when you're going to do it, no matter
what, how often and how long you
actually do it. One thing is that when
you're fasting, intermittent fasting,
when you do eat, one of the things that
you want to make sure you do is you
don't overeat. Sometimes when you get
when you do do intermittent fasting,
when you fast for a longer period of
time, you might be more hungry. Like if
I skip breakfast, who knows, for lunch,
I might be hungrier. Be very careful not
to overeat during when you actually sit
down to eat. That's a very important
tip. Second tip is that when you're
going to eat, eat healthy food. Don't
fast and do all this good stuff for your
metabolism and then make a poor choice
by eating ultrarocessed foods and
processed sugars and just kind of like
undo all the healthy things uh that you
just did for for uh yourself. So, if you
want to up your game with avocado toast,
you got to watch this video to the end.
And remember, if you like my content,
please hit subscribe on my channel. Are
you ready? All right, let's dive in.
First thing you need to know about
avocado toast is that it is a great
breakfast food. Now, you can have it for
any meal, but breakfast is really where
it really shines. Avocados you can get
year round in the grocery store. All
right? Uh they're super affordable and
they're easy to use. Um if you just cut
one up, all right, just slice around the
end. It's got a kind of a hardish uh
black green shell. Slice around the
edge. open it up and you take a knife or
a spoon. Uh you can actually like you
take the pit out with a knife. Uh and
then take a knife or a spoon and spread
the avocado like butter on a slice of
healthy sourdough bread. That's
basically the way to actually get the
basic recipe for avocado toast, right?
And why did I say sourdough bread? Well,
because traditional sourdough bread is
made with a healthy bacteria that's also
found in your gut, it's called
lactobacillus
rutery. All right, lactobacillus creates
lactic acid. The lactic acid is what
makes sourdough tangy. All right,
healthy gut bacteria. This is a
probiotic bread. And this bacteria
lactobacillus rutery has been shown to
reduce inflammation in the body. It
promotes good healthy immune function.
Um uh and it actually speeds up healing.
And one study even showed that it
actually makes your hair shiny uh as
well. Makes you kind of give you a glow
to your skin and and good shiny hair. So
all kinds of things that are tasty uh
that um you put together uh sourdough
bread with avocado. Now why did I say
you can spread avocado like butter and
toast? Well, because most of us grew up
spreading butter on toast, right? That's
the classic breakfast food. You want
some toast, you want some butter, you
spread it on there, maybe add some jam.
All right, but these days, we know that
regular white bread, which is what we
all used to eat as toast, isn't the best
choice. It's ultrarocessed. We also know
that butter um is a saturated fat. So,
good to to not use very much of it,
okay? Or cut it off. Cut it out. got
saturated fat was not hearthe healthy,
but we still love that creamy buttery
taste, right? That's where avocados come
in. All right? Because it's creamy.
That's the flesh. It's got a nice
buttery taste. In fact, it has
beneficial fats in it. And that's
basically what you're getting. You're
actually spreading a fat on that toast.
Please chew sourdough. It's a probiotic
toast. All right. But the fat, back to
the fat, you spread it on. What is the
kind of fat that's in avocado? It's
called MUFA, MUFA,
and that stands for monounsaturated
fatty acid, mufa, mufas. All right,
that's the kind of healthy fat that's
actually found in avocados. And by the
way, that's the opposite of the
saturated fat that's found in butter.
Tastes very buttery, but actually is the
complete opposite uh end of the
spectrum. Avocado fat is healthy fat.
butter, saturated fat, not so healthy.
All right. Now, MUFAS actually help to
lower blood cholesterol. So, that's the
other benefit as well. So, this is
actually the start for avocado toast.
Now, before we go a little further, I
want to just sort of tell you a little
bit about breakfast as well. And this is
important because it helps you decide
whether you're going to have breakfast
or not. The word breakfast literally
means breaking your fast. Break fast.
Break fast. All right. And this is
actually very important for your
metabolism. Uh because when you are
fasting, which is when you're not eating
and when you're sleeping, you're not
eating. So every single night, you are
actually fasting because most people
don't eat when they're sleeping. All
right? Um you're actually fasting. What
happens is that your metabolism while
you're not eating shifts into fat
burning mode. That's right. You heard
me. When you're sleeping, you're
actually and you're not exercising,
you're actually burning down extra
harmful body fat. That's how your
metabolism works. All right. Um uh
because your body knows that there's
you're not going to be eating, you're
not going to be putting any more fuel
into your body, but it needs fuel to
run. So where does it get the fuel from?
It taps into your extra body fat and
burns down that stored fat in order to
get that fuel. All right, fasting means
that you're burning fat and that
actually helps to improve your
metabolism. And by the way, this is why
intermittent fasting actually works to
help you lose weight and improve your
metabolism.
It's not really a trend. It's something
that's so natural to us. We all practice
intermittent fasting. And when you wake
up, all right, and you're going to eat
something in the morning, uh what are
you doing? You are breaking your fast,
hence breakfast. All right, um you're
and when you start putting food in your
mouth and you're start eating, you're
adding fuel to your body for for burn
for energy, right? Your body senses and
it actually reverses gears. So, it's now
not burning fat, it's loading up the
energy from the food you're eating, all
right, uh into your body fat. It shifts
what it does. It goes completely in
reverse. Instead of burning fuel, it's
now receiving fuel from the food that
you're eating and storing it in your
body fat. All right? So, what do I mean
by uh storing fuel? Well, if you really
think about it, our bodies are like your
car needs to be fueled up. And you don't
think about it uh fueling up until your
uh gas gauge starts to read, fuel gauge
starts to read on empty. then all you
can do is think about actually filling
it up. That's actually what uh what we
do when our body is low on fuel, right?
All of a sudden you're like, "Oh man, I
got to get something to eat." And that's
actually your brain registering that
your fuel tanks are low and now you got
to find some food. When you're sleeping,
your body is not getting food for a long
enough period of time because you've
been eating most of the day, for
example, three times a day. And so it's
got plenty of stored fuel. Problem is
that many of us overeat and now we've
got way too much fuel. extra fuel
around. So, it gets harder and harder to
burn it all the way back down. If you do
this day in and day out, guess what?
You're going to pile up your fuel and
now you're going to have a lot of extra
body fat, a lot of extra fuel. So, the
quality of the fuel that you put in your
body matters a lot. So, just like a gas
station, if you're going to pull your
car up to the uh to the uh filling
station and you're going to um choose
the cheapest possible uh fuel to put in
your car, you're low on money, you don't
want to pay the highest quality fuel,
you could do that once in a while, not a
problem. But if every time you fill up
your car with fuel, you are choosing
deliberately choosing the cheapest
quality gas, guarantee you your car is
not going to last as long as somebody
who takes care and invest in making sure
high quality fuel is what uh he or she
puts into the fuel tank every single
time. All right? And that's what I'm
talking about. When you're finally
breaking your fast and your body is
looking for fuel, all right, in the
morning, let's say, what are you going
to choose? you're going to choose the
not so good fuel like saturated fat from
butter or you're going to try to choose
um the MUFAS which are actually a better
choice a healthier choice for your body
because they can actually um help you
lower cholesterol uh and improve your
metabolism. Right? So this is actually
why avocado toast on sourdough bread uh
is a really great choice for you when
you're uh breaking your fast and you're
having breakfast. All right. Uh, and by
the way, the other thing about avocados
that's really good is they are a great
source of dietary fiber. All right.
Dietary fiber is good for your gut
health. And you probably know this, but
um, our gut health is really important
for our overall health. The fiber from
avocado feeds your gut microbiome.
That's your healthy gut bacteria. We all
have it. 39 trillion bacteria in our
gut. It's a lower part of our digestive
system. Most of those healthy bacteria
are found in your colon. All right?
That's like the the last part of your
gut. Um, and it's the bacteria found in
a little pouch uh in the colon called
the seeum. Cec.
Guess what? That's right next to the
appendix. So, we're now beginning to
rethink maybe the appendix has a role,
an important role in doing air traffic
control for your gut microbiome. And so
this is where the discovery of how
important our healthy gut bacteria is.
Um and also leaving us to rethink things
like your appendix but also helping us
rethink about the dietary the role of
the dietary fiber that you can actually
eat. All right. When you feed your gut
bacteria dietary fiber like from
avocado, what does it do? the bacteria
um are happily fed and in response they
actually produce their own metabolites.
So, your healthy gut bacteria when
they're fed release natural chemicals.
These are metabolites called shortchain
fatty acids, SCFA, shortchain fatty
acids. They get into the bloodstream and
they do a lot of things. These short-
chain fatty acids. One, they lower
inflammation, which is actually a really
awesomely good thing for your gut
bacteria, our gut bacteria to do. Second
thing is that they actually helped to
streamline our blood glucose so that we
don't have like really erratic
management of blood glucose. How does it
do it? Well, among several different
things that can actually happen, um your
gut bacteria actually makes your body
more insulin sensitive, right? So that
way for whatever insulin you're putting
out, it'll actually efficiently draw
that blood glucose down so your blood
glucose doesn't build up up in your uh
body. A lot of people talk about glucose
spikes. The spike is less important than
actually the overall levels of glucose
that are there. So, you want your
insulin, which draws that blood glucose
into your cells to be um uh working
really well, which means that you want
your body to be sensitive to insulin.
Healthy gut bacteria, that's one of the
things that they actually do. Now, the
other thing that healthy gut bacteria
does is it actually lowers your blood
lipids, like your cholesterol levels,
right? And that's really important for
heart health because um cholesterol is
not one substance. Different types of
cholesterol. Um the cholesterol that you
don't want is called LDL or low density
lipoprotein. This the so-called bad
cholesterol when it's when there's huge
amounts of that LDL bad cholesterol
around it. That's the kind of
cholesterol that can stick to your
arteries. All right? And start to clog
them up. So, think about uh grease
sticking to the sides of your uh kitchen
pipes um under your drain. All right, in
your kitchen that's starting to be
clogged. So, LDL will do that. But
there's another kind of cholesterol
that's good cholesterol called HDL. And
HDL kind of removes the LDL from uh your
bloodstream. So, you want more good
cholesterol and less bad cholesterol.
Guess what? Avocado with its healthy
fats, mufas actually can help do that.
All right? And so can your healthy gut
bacteria when you actually give it
dietary fiber which is also found in
avocados. So I mean just explaining to
you how a simple um spread avocado on
toast for example healthy toast um can
actually have multiple benefits for your
metabolism that actually uh makes this a
really really healthy choice. All right.
The fiber in avocado feature gut
bacteria which then uh helps your
metabolism but it does one other thing
that you need to know about. Right? You
want to get a good start during the day.
You want to be in a good mood hopefully,
right? Um some people are naturally in a
good mood when they wake up in the
morning. Other people, you know, they
need a little bit of guidance to uh get
in the best possible mood. Guess what?
Good healthy gut bacteria fed by dietary
fiber which you get from avocado. Good
healthy gut bacteria text messages your
brain and tells your brain to release
social hormones and feel-good hormones
like dopamine, serotonin, oxytocin. So
good healthy gut bacteria also means
that you have a good mood, better mood
as well. Another reason to think about
adding avocado for your breakfast. You
want to get a good start in your day,
think about avocado. All right, so lots
of reasons that avocado is beneficial.
Uh uh and by the way, there's uh also a
bioactive in avocado. We, you know, we
talked about the healthy fats, we talked
about the healthy fiber, and now there's
a bioactive that's in avocado that's
called aocotten.
And it's a it's got another letter
behind it, B. B is in boy. Aocotten B.
And guess what's been discovered?
Avocotten B, which is a bioactive
polyphenol found in avocados, can help
your body burn down body fat. This was
actually discovered in the lab looking
at avoc avocotten B. What does it
actually do for health? And uh because
I'm a cancer researcher, I got to tell
you this. Lab studies have even shown
that avocotten B, which is found in avoc
avocados, can even kill some form of
cancer cells. All right, pretty cool. It
was lab research, but we're beginning to
discover more and more about what some
of the benefits uh could be of the
substances that are present in avocado.
Now, I also told you that sourdough
bread has the benefits of the
lactobacillus rutery, the healthy
bacteria that makes sourdough a
probiotic. So, now you start combining
these together, right? You got a
probiotic bread that you actually are
spreading avocado on. That's got healthy
mofah fats. It's got healthy dietary
fiber and it's got healthy uh bioactives
like avocotten B. All of these work
together to build good gut health,
better metabolism, um better insulin
sensitivity, and lowers inflammation in
your body. Simple breakfast item does a
lot of really, really great things. All
right, so back to the fuel analogy. when
you're actually breaking your fast in
the morning and loading fuel into your
body, into your body's fuel tank. All
right, avocado toast is a great choice
and because it's actually made of
ingredients, the sourdough bread and the
avocado that is a quality fuel they're
actually putting into your tank. Now,
since I like to cook and I like to, you
know, play around with uh uh kitchen
ingredients and and make things tasty, I
got to tell you, you can jazz up your
avocado toast pretty easily. One of the
things that I love to do is to sprinkle
some broccoli uh sprouts on it. All
right, broccoli sprouts uh are baby
broccoli, 3 to 4 day old broccoli. All
right, they have a very, very mild,
slightly nutty taste. They don't taste
anything like broccoli. Um, but they
actually contain a lot of a bioactive
that's found on broccoli called
sulforophanes. All right. Now, grown-up
broccoli have sulforophanes. These
sulforophanes do a big job in terms of
lowering inflammation and improving your
metabolism. But and but guess what? The
baby broccoli sprouts have a 100 times
more sulforophane than the grownup
full-size broccoli. So you're getting a
really really potent hit of these
sulforophanes, you know, these health
activators um that can actually boost
your immune system as well. And there
was one study uh conducted at the
University of North Carolina that looked
at young people that were getting a flu
vaccine. All right? Um and they gave
some of them, half of them uh a shake
that was made with broccoli sprouts.
Another group, another half actually
just got placebo. All right. Now,
everybody got the flu vaccine. Um, and
the broccoli shake drinkers drank their
shake. After a couple of days, the
researchers measured blood. They took
blood from these subjects and they
measured their immune response. And
guess what? the broccoli shake drinkers,
all right, had the broccoli sprout
shakes um actually had um 22 times
higher levels of a beneficial immune
response that would help them fight the
flu. First of all, got to think that's
pretty cool. These little tiny baby
sprouts actually contain enough
sulforophane to power up um the immune
system and immune specific immune cells.
That's a good thing. All right. and they
taste great and they're not very
expensive and you just have to sprinkle
a few on avocado toast is a great way to
actually use them in addition to making
a shake. So, you can amplify uh the
benefits of avocado toast by sprinkling
on some broccoli sprouts. Now, here's
another way that if you want to actually
uh add some uh uh zing, some power of
potency uh to your avocado for
metabolism especially, try sprinkling on
some small amount of dried chili flakes.
You know, the same kind of flakes that
you would actually get in a pizza store.
You know, you're going to shake um they
come in these little tiny glass things
or small little flakes, red red and
orange flakes in there. Try adding that,
sprinkling that on on the avocado toast.
Now, I happen to like spicy food. So, if
you're like me, that is actually really,
really great. Great way to kind of light
up, you get a little zing out of the
avocado toast. You can also squeeze a
little bit of lemon on it as well.
Lemon, chili, um, put a slight
sprinkling of salt on the avocado toast.
Now, you've got like something really
special. It's going to light up your
taste buds right in the morning. But,
let's go back to chili. Use chili
flakes. Chili flakes actually can have a
bioactive that's called capsain.
C a p s a i c i n. Capsain. And capsain
is found naturally in chili. It is the
thing in chili. The chem natural
chemical that gives you the the zing the
burn. All right. And here's what happens
when you have chili peppers and you eat
them and you start feeling this the
spicy zing on your tongue. It's the
capsain that is triggering hitting a
button on your tongue. We call the
button a receptor and that receptor is
called trip v1. All right. It's like
hitting an elevator button with your
finger. So if the capsain in a chili
pepper is like the finger once you get
the zing uh in your mouth on your it's
on your tongue it's like pushing the
elevator the capsason uh and and that
elevator button actually sends a signal
to your brain and your brain with after
when you eat anything spicy when it's
when the button is pushed and the signal
is sent to the brain the brain will
begin to produce and release a
neurotransmitter called norepinephrine.
So, think about this as a chain reaction
that occurs whenever you're having chili
pepper. We just get the zing, right? Uh
some people are are super tasters, we
call them. So, they're very sensitive to
they have a lot of taste buds. So, even
a little chili is like way too much. But
for many of us, um you know, you can
actually some people really love spicy
food. One of the benefits is that you're
sending a signal to your brain releasing
this neurotransmitter. And guess what it
does? that neurotransmitter
um tells your body to burn down harmful
body fat. Okay, so this is one way using
by adding chili peppers to extend your
fat burning. Remember I told you when
you're sleeping you're burning fat
because you're fasting. Wake up, you're
breaking your fast by having breakfast.
If you have avocado toast and you
sprinkle little chili flakes on there,
now you're actually going to prompt your
body to keep burning down that body fat,
right? So, that's another thing that you
might want to uh think about. So, we
talked about avocado toast as a great
breakfast choice, but I also want to
talk tell you about um some things that
are not so great that we eat for
breakfast. And maybe with this
information, you'll swap out some of the
things that aren't so good by adding
avocado toast. All right. So, uh let
let's talk about the foods that are what
I would call lowquality fuel. Remember
talked about pulling your car up to the
filling station. You got your choice
kind of fuel you're going to use. Why
not use the best fuel that you can
afford because that's actually going to
help uh your car run better and fast and
longer and you're going to keep it in
better shape. And so the same thing for
breakfast. So avocado toast is really
great. Let's talk about some things that
are not so great uh that are common for
breakfast. Ready? Cereal. Cereal is one
of those foods that's kind of low
quality fuel. It's ultrarocessed. you
know, they extrude grain, stuff like
that, and they add sugar and frosted,
adding different kinds of of sweetened
ingredients to it. Take a look at the
side of a cereal box, and you'll
realize, man, you know, that's not so
good. I don't sure I want to put that uh
in uh in my body. Another thing, another
breakfast food that's very common, it's
not so great is bacon. Okay? Or
breakfast sausage. Breakfast sausage,
patties, or links, bacon, all the same.
These are um uh meats. Uh these are
processed meats. They've been shown to
be a class one carcinogen by the World
Health Organization, which means there's
enough evidence to suggest that they
actually can increase your risk for
cancer, for example, like colon cancer.
So, bacon, sausage, they all taste
great. Okay, we probably grew up with
them. I I grew up with that kind of
stuff. Not a good choice for breakfast.
Okay, because of the re for all the
reasons I actually just said. Now, any
kind of ultrarocessed food for breakfast
is also not so good. Even a breakfast
bar, you know those healthy breakfast
bars that they sell, just open them up
and you take one with you and eat it and
it's supposed to give you, you know, um
all the balance things, the oats and
everything else. Well, guess what? read
the ingredient label because a lot of
them even though they might have oats
for example or they may have dates, they
actually have other additives and some
of them have added sugar as well and
some even have artificial flavoring,
artificial preservatives, all the stuff
that's not so good, right? So, we talked
about things that are not so good for
you. Um, we talked about uh cereal,
bacon, sausage, breakfast bars, most of
them. Make your own breakfast bar if you
want to actually make one. Then you know
everything that's in it. That's my
point. All right. Whatever you make
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the video. The other thing that's not so
good are sugary beverages. All right?
So, be very careful of um fruit juices.
um look at the uh label and see if
there's any added sugar in it. Try not
to have any added sugar, right? Because
juice is classic uh breakfast food,
right? Orange juice, cranberry juice, um
tomato juice, grapefruit juice, make
sure you're checking what is uh in the
juice uh that you're consuming and try
to stay away from added sugar is really
what I'm actually uh saying. And also
chemical preservatives. All right. So,
these classic breakfast foods, not so
good for you. Avocado toast, good for
you. That's really my point. All right.
You want to make a healthier choice,
look at avocado toast. Um, you can dress
it up uh with all kinds of things. This
is not just a trend. This is actually a
healthy way um to break your fast, to uh
light up your day, uh put high quality
fuel into your body, do something good
for your brain health as well, and your
gut health. All right. And it's super
super tasty.
Now, there's one more thing I want to
tell you about that's good about
avocados. All right. And that is when
you eat an avocado, the dietary fiber in
it, um, actually makes you feel more
full or satiated. And if you eat your
avocado toast, you know, mindfully, so
you're not wolfing it down. Give it give
time for, you know, enjoy it, savor it.
Okay. What happens is that um you'll
actually it'll send signals to your
brain that'll make you feel less hungry.
So number one, if you eat slowly, you'll
be less likely to overeat at breakfast,
but even better with avocado on board,
you'll be less likely because you're sad
of overeating in your next meal as well.
Okay? So doesn't take very much to
actually uh slow down uh or lower the
amount of food that you're actually
going to eat at your next meal. It's
called satiety. Sati makes me makes you
feel satiated. So, avocado for
breakfast. Um, helps you not overeat at
lunch. That is really all good stuff.
Now, I think I told you how I'd make
avocado toast, but here it goes again.
All right. I'll take a slice of
sourdough bread. I'll toast it up. I'll
take half of a ripe avocado. So, cut it
open. Open it up. Take a knife. Pull out
the pit. All right. And then you're just
left with this nice soft green flesh
inside this dark green black shell. Even
a spoon or a knife comes right out. All
right. And spread it right on that
toast. Add a pinch of sea salt. I put
some fresh cracked pepper on it or the
chili flakes. All right. For the reasons
that I told you helps you burn extra
body fat. Squeeze a little bit of fresh
lemon juice on it. Uh and then if you
want to sprinkle some sprouts on it.
Guarantee you, you are actually going to
love it. It's a great way of
complimenting um whatever else you might
be having for breakfast. Uh but this is
the standalone. All right. And if you
want to have serve it with some eggs,
good organic freerange eggs, great
source of protein, great source of
bioactives, brain health, eye health,
good source of protein. These are also
reasons actually have avocado toast with
a little bit of egg. That's a good
partner. Uh rather than sausage or bacon
or cereal, these other things. All
right. And don't forget uh your cup of
coffee along with it. Uh that's actually
really good. Right. So now you've got
the longevity enhancing uh benefits of
coffee and anti-inflammatory
the metabolism uh activating uh benefits
and gut health activating benefits which
helps longevity of the avocado. The
probiotic aspect of the avoc of the
sourdough toast. And now if you have
some eggs uh with the with a nice yolk
like you know dark blood red orange yolk
that's how egg yolks are not are
supposed to be not bright yellow. Now
you get the lutein zeazanthin which is
good for eye health as you're aging. Um
and you get s good source of protein
because as we get older over the age of
40 we actually need to increase our
intake of protein. You see, coffee, uh,
avocado toast with all the fixings I
told you about and a sunny side up egg
or a scrambled egg. It's a great way to
actually start the day for overall uh,
health. Okay. You can also make a guacal
out of a out of a avocado that you can
have to have with some uh hopefully oven
oven baked uh, tortilla chips. Um,
that's another way to actually use
avocado. Most people don't actually have
nachos for breakfast. Um, and that's why
I talk about avocado uh toast. One other
thing, by the way, you can actually add
to your avocado toast if you don't want
to if you can't find broccoli sprouts or
don't want broccoli sprouts. Um, you can
take some cherry tomatoes. All right,
slice them right in half and just top
them on top of the avocado toast. The
red and the green, beautiful color. Uh,
there's lycopine uh in tomatoes. And
then if you want to add something else
to it, sprinkle some pumpkin seeds on
top of it. Get a little bit of crunch,
get a little bit of uh the more fiber uh
from the seeds, different texture,
different flavor. Great way to kind of
light up uh your breakfast. Now, what
about finding avocados at the store? All
right. How do you find a ripe one?
Because I always talk when I talk about
food, I'm like trying to figure out like
if you're listening to this and you're
thinking about what am I going to do? uh
how do I actually use the food? How do I
find the food? I try to tell you um give
you some simple tips on how to do it.
So, shopping for avocados, you go to the
produce section, there's usually a big
pile of them on the front, like they're
stacked up, right? Like like cannonball
kind of thing or small. Um how do you
find a ripe one? Well, you pick one up
uh and you squeeze it. It should be
slightly soft to the touch, but not
mushy like it's not going to give all
the way. It's going to give a little
bit. Okay? gently press it and you it
should have some give and look at it.
Make sure there's no dents, there's no
cracks. All right? And sometimes the
color can be the giveaway. So there's a
kind of avocado that's very common in
the United States called the hos h a s
hos avocado. And when those are
ripening, they actually turn darker,
almost black. All right, that black
green color I was telling you about. The
darker the color, uh, the riper it's
likely to be. pick one of the darker
ones up, give it a little squeeze that
you just get a little give, and that's
actually the best way to ripen uh to
pick a ripe avocado at the store. Now,
if you want to actually um buy avocados,
a bunch of avocados and bring them home,
maybe you don't you're not going to eat
them all at the same time, don't buy all
super ripe avocados. You can buy some
that are a little bit harder with less
give and you can keep them on your
counter. And the way to speed up the
ripening when you want when you get
home, stick them in a paper bag and add
a banana or an apple into the bag. Just
crinkle up and squeeze the top of the
bag. And guess what happens? The fruits,
the apples or banana. As they are
ripening, they give off a natural gas um
called ethylene gas. If it's in a paper
bag, that ethylene gas will uh influence
the avocado that you've also put in the
bag. And that gas will help ripen the
avocados faster. Okay? And by the way,
if things are ripening too quickly for
you, stick the avocado in the fridge and
that'll actually slow down the ripening
process a little bit more. Okay. Hope
you learned something about avocados
today and avocado toast, of course. And
thanks very much for watching. And if
you like this video and you want to see
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