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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 it. 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, two, 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. Hey there.
Are you ready to use food to improve
your health? I do cover a lot in my
YouTube videos, but there's only so much
time to dive deep into how to use food
as medicine. That's why I created my Eat
to Beat Disease course.
In my course, I walk you through how to
use everyday foods that you can find in
your grocery store to boost your body's
health defenses.
This is all based on my research and
everything is rooted in science. And
I've made it super easy to follow with
practical everyday tips. Whether you're
trying to prevent disease or just want
to optimize your health for longevity,
my Eat to Beat Disease course gives you
all the tools to make it real and to
help you get lasting changes that will
help you live longer and live better. To
learn more, click the link below or scan
the QR code on the screen. I can't wait
to get started together in my course.
Now, back to the video. 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 eat 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? need to get some dietary fiber,
get some healthy monounsaturated fatty
acids, good for my cholesterol. You
know, 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 acid.
It's 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 um 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 out 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
in the details, right? So, like the the
the quality of the product that you're
having, but but and 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 uh and the
choices I make, I I just have a lot of
fun picking things that I love that are
good for me. You know, I think that
really the message of what you're
sharing here is that it's not good and
bad foods. Generally, when you were
talking about whole foods, minimally
processed, and actually it goes back to
how processed is it? If it's super
adulterated, you can take anything that
actually could be a great food for you
or a part of a healthy diet. If somebody
is largely eating whole foods, getting
their steps in, doing some resistance
training, and they want some oatmeal,
and that's their preferred way to get
carbohydrates, and it's not filled with
a ton of sugar, but even if they want to
put a little bit of honey or maple
syrup, and they're putting nuts in and
other stuff, they're going to be a
healthy person, right? It's only when we
rely heavily on these ultrarocessed
forms in all areas of our life. You
mentioned how coffee can be great for us
and there's some people out there that
are drinking coffee and it's truly maybe
30 g 20 grams of sugar every single
morning day in and day out and that's
not the only thing that they're doing.
There's food dyes in there. There's
syrups. There's other stuff and then
that leads to the next thing. They might
have two lattes in a day. Then there
might be a lot of processed foods in the
diet. So, it's really about how we
approach these things. That's what I'm
hearing from you. Well, yeah, you're
you're right. I mean, I think you hit
the nail on the head. But I one thing I
want to do for anybody listening to this
is to try to bring a little bit of of
discipline and clarity to this idea of
the word of the use of the word
processed and ultral process because I
think it I think we you know those of us
who talk about it all the time um we
understand what we're what we're trying
to say but I think for people are
listening sometimes there's some
confusion what's you know if if if
what's processed versus also processed
and what I tell people is that we very
rarely eat raw ingredients uh one at a
time Maybe an exception is a salad bar,
you know, or or a fruit plate. You know,
you're eating one your every forkful is
like one thing. A little thing of
lettuce, a little tomato, a little
watermelon or a pineapple. Most of the
time the foods that we eat, the food I
enjoy is cooked prepared. You know,
whether it's Chinese food, Indian food,
Mexican food, Spanish food, Italian
food, it's prepared. And that means that
you're taking raw ingredients and doing
something with it, which is processing
it. So, you ever see how they make
homemade pasta? Get a big amount of
flour, make a little hole in it, like a
volcano uh crater, crack a couple of
eggs, and just use your fingertips to
start working it until it actually firms
up, and then you roll it out. Okay? So,
that's like that's like grandma in Italy
making pasta the way it's been done for
thousands of years, right? That's
processed. You're processing the food.
Minimally processed. A lot of minimally
processed. But but the point is that
like homemade like that with fresh
ingredients could be technically
considered processed, but that's not
what we're talking about when we talk
about the foods that we should be more
careful about. Now, you know, there's so
much discussion about the food industry.
And I want to maybe touch on that just a
little bit, but ultrarocessed foods are
not the foods you make at home, you
know, like manipulate at home to cook
into turn into a meal. Those are the
ones are made in a big factory and um
where machines are extruding ingredients
and converting ingredients into forms
and shapes like animal crackers for
example that wouldn't naturally occur in
nature and then add lots of chemicals to
them. Emulsifiers, preservatives,
artificial coloring, artificial
flavoring, added sugar, that's another
one. Okay. Um and and this is all
transparently
on the ingredient label but hidden in
plain sight to the consumer. And so
ultrarocessed foods are a choice that
many of us have been I would say
conditioned to make to reach for because
of how we grew up in our society.
Something out of a box that tastes
really great and it's sweet uh and it's
not very expensive. So maybe your mom
bought a lot of it and it's in your
pantry maybe for months and months and
months. Like food doesn't not supposed
to last that long. Okay. And it's all
engineered for convenience. Uh uh shelf
life longer it lasts. Better is for
consumers so to speak. Um that's what
that's what they make us believe or
certainly for the grocery store. Um and
and it's cheap and it's available,
right? And then it's engineered to
really be make you crave it, right? So I
don't call it a uh conspiracy.
Companies do what companies do. That's
what they're trying to do. Their job is
to create stuff, you know, for their
shareholders who are actually counting
on them to create stuff. The
responsibility comes to us as consumers
to make those healthy choices, right? I
mean, look, you get in a car every day
and you drive uh uh to your to your work
or whatever. up to you if you're going
to actually speed and endanger yourself
and other people or you going to drive
in the speed limit. And so these are
choices we make. We make good choices
and we can make bad choices. But if if
every day you choose to make a choice
that puts you in danger, okay? And I
think that's really where this modern uh
uh sensibility is. is like all this
stuff that we just thought 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. And
at the end of the day, it's up to us to
make make those good choices. What are
some of the myths around metabolism? Um,
and what are some practical steps that
people can do to start repairing their
metabolism? Um yeah, one one of my
favorite topics because 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 worked 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 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 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 a 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. Yeah, really 20-year-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 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 how 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 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 tech field. So, you
know 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 it. I download all kinds of stuff
because 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 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-aged. 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.