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Language: en
After a month of eating just one a day,
they were able to lose one pound with
just one one hour before lunch. What
that's the power of the You don't have
to do extra exercise. You don't have to
limit your calories. Just eat the way
you want. This is smoking hot research.
Piece of acromancia causes your body to
produce its own GLP1, which is exactly
what ompic and these prescription drugs
are trying to do. And the point is, you
don't need a ton in order to be able to
get the benefit from your health. So,
what are some things that research
overall have shown to be good for stress
and lowering and calming ourselves? So,
um it turns out
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that I went to markets all around the
world. uh New York and I went to one in
France to show people what I'm looking
at and why I'm looking at it when I'm
actually shopping. But it's easy to do.
The things that you think are going to
be healthy for you tend to be healthy.
And then sometimes there are things that
you're not sure would be healthy that
actually turns out to trigger brown fat.
Like a can of beans can actually do that
as well. Well, let's talk about the five
things that you recommend that everybody
add because the team went to the grocery
store and we have here on the table some
of the things that you mentioned and so
I would love for you to just kind of
point out some of the stuff on this
plate. Tell us about the five things
that we can add in or things that are
really important to add in and why.
Okay, so let's just dive right in. One
of my favorite all-time foods are
tomatoes, okay? And I think most people
like tomatoes, you know, not just in a
garden salad, but think about your
grandmother's tomato sauce or you go out
to Italy and you're eating some pasta or
Italian restaurant. Who doesn't like uh
some tomato sauce? Well, it turns out
tomatoes contain a natural bioactive
called
lycopine. Lycopine is found in uh uh
nature. It triggers your brown fat to
burn down harmful extra body fat. And a
study in Portugal showed this in a
totally clear way. They took young
healthy women who were grad students,
okay? Normal body size, okay? And uh
they told them just go eat and exercise
the way you normally do. Don't do
anything special for this research
study. The only thing they did is they
gave them one ripe tomato to eat an hour
before lunch every single day. That's
it. Okay? and they measured their body
composition. So they put them under a
scanner to look at how much visceral
fat. They measured their waistline. They
measured their blood cholesterol and
their blood sugars and all the
parameters, inflammatory markers. And
they found after a month of eating just
one tomato a day. That that this is the
only thing they were able to lose one
pound with just one tomato one hour
before lunch. That's the power of the
lycopine in the tomato. You don't have
to do extra exercise. You don't have to
limit your calories. Just eat the way
you want. That just shows you how
powerful a food actually is. Now,
lycopine is what's doing this. If you
want the lycopine to really fire up, now
lycopine, pick a tomato off a vine and
eat it like an apple. It's going to be
good for you. It's going to do its
thing. If you want the lycopine to be
supercharged, I do. What you want to do
is you want to heat it up, sauté it,
okay? 190° Fahrenheit for 20 minutes,
okay? Will amp will amp up the power of
that lycopine by
250%. Because the heat will change the
chemistry of the lycopine into a form
your body loves to absorb. So this is
why Mediterranean food, whether you're
talking about Spain, Greece, Italy,
heating up, cooking up that tomato
sauce, simmering it gently, right? Okay.
Um, oh, by the way, lycopine likes to
dissolve in body fat. In fact, this has
been studied at Tus University. You
actually feed some young people uh a
tomato with lycopine or foods that
contain lycopine. They were able to
track where that lycopine goes. You know
where it goes and it goes they found it.
It goes right to your butt, right to
your thigh. It goes homes in. Dude, I'm
having a tomato right after the body fat
where it triggers your brown fat to
fight that fat. This is amazing. Okay.
Well, you know what's so cool about this
is you're
using the research and the science,
which you are clearly so passionate
about, to truly teach
us about the extraordinary power of your
metabolism and how it's designed to work
correctly. And if you feed it what it
needs, the proper fuel, Yeah. it like
turns on for you. There are some other
things that we have on the tray here.
What what what else do these magical
things do? Pomegranates. Okay,
pomegranates. You can have the
pomegranate seeds on a salad. You could
have pure pomegranate juice. Okay. Um
and pomegranates, they're pretty sweet,
so you got to not eat too much of the or
do not drink too much of the juice. Um
actually, you just need about eight
fluid ounces, one cup. All right.
Contains a natural substance called
eligotitanins. Again, don't worry about
trying to spellch checkck it out. It's
it's complicated word elagitanins.
Mother nature's pharmacy is found in the
juice of a pomegranate. And what that
does is it activates your gut uh to
secrete mucus, healthy mucus. But how do
you move stool? How do you get regular?
You want to keep it all moving, right?
So, you need mucus. Mucus slip slides a
thing all the way down um your uh your
other end. mucus. That healthy mucus
will grow a bacteria, a healthy gut
bacteria called acromancia mucinophila.
Mucinophila means it loves mucus.
Acromancia, this is the name of a gut
bacteria that everyone who's listening
to this and watching this should pay
attention to. A ker msia. Acromancia.
Turns out acromancia is a guardian of
our metabolism.
Acromancia um activates our immune
system, lowers inflammation, and this is
smoking hot research, Mel. All right,
I'm just telling you. I love how you
talk about this piece of acromancia. So,
think about acromancia like, you know,
an armadillo. It's got kind of a hard
shell on the outside, little pieces on
it on the outside. One piece has just
been discovered. It's called P9. P is in
Peter 9. That fragment of acromancia,
whether the bacteria is alive or blown
into a hund pieces, that bacteria, that
piece of that bacteria causes your body
to produce its own
GLP1, which is exactly what ompic and
these prescription drugs are trying to
do. So, pomegranates grow acromancia.
Acromancia will cause your body to
create GLP-1. And what has GLP-1 done?
low lowers your blood sugar, helps you
lose body fat. Wow. Okay. That's
actually these discoveries that are
being made. Food is medicine, right?
Like that's what I do. It's super cool.
Um, but if you're going to drink
pomegranate juice, be very careful.
Here's a practical tip. Go to the
grocery store, look for pomegranate
juice. I I tell people, don't make sure
it's pure pomegranate juice, always,
always, always check the ingredient
label to make sure it's not really apple
juice. It's got a little squirt of
pomegranate in it and red food coloring.
Don't do that. Get the real deal. Or
just buy the pomegranate. You know why?
Because when you have the whole
pomegranate, you're going to get the
dietary fiber from the seeds. And those
seeds, the dietary fiber feeds your gut
microbiome, making the acromancia even
happier. That's incredible. Okay, that's
incredible. What does a kiwi do? Because
I see kiwi. Kiwi is amazing because
number one, kiwi is a great source of
vitamin C. C is in charlie. All right.
What does that do? that lowers
inflammation. Now, if you've got a lot
of if you're carrying around extra body
fat, you're inflamed. No doubt about it.
So, just having a kiwi, one kiwi a day
gives you a big dose of vitamin C to
lower that inflammation, and you will
feel the difference. All right? You feel
just less uh rzed up inside. Now, the
other thing is kiwi has is uh has a lot
of dietary fiber, and that dietary fiber
can change your healthy gut bacteria. If
it's not so healthy, it'll start to grow
the healthy stuff in 24 hours. A kiwi a
day in the next day, you will start
seeing those beneficial effects. What?
Wait, the next day? 24 hours. So, I eat
one kiwi. One kiwi will begin you you'll
start seeing the you'll start feeling
the beneficial effects. It'll take an
unhealthy back gut back gut bacteria
colony start to make it a little
healthier just in one day. After four
days, you're going to get even more. All
right. So, this is the this is why it's
so important to think about this. The
kiwi a day for breakfast is super easy.
Uh I love kiwi. Uh it's it's really
easy. Oh, by the way, the skin of the
kiwi, amazing source of dietary fiber.
But who would eat that? Who would eat
that? I don't know. I'll tell you. I
wouldn't do it either, but you know how
you do it? Make a smoothie. Oh, okay. Uh
eat the kiwi with a spoon. Toss the skin
into a blender to make the smoothie.
It'll disappear and you'll get a huge
amount of dietary fiber. What a great
tip. You should have a cooking show. I
really think you should have a cooking
show. Talk to me about matcha. Matcha.
All right. Matcha is one of my favorite
ways of having green tea. Now, we know
green tea. It looks like you're drinking
some green tea in front of you right
now. You know, you have it in a tea bag.
So the tea leaves are steeped in the hot
water and the polyphenols, the kakans
come dissolving out of that into the
water and you sip it and you get the
good stuff, the kakans, which by the way
turn on your brown fat to trigger down
and burn harmful white fat. All right,
watch me drink my tea now. Have a sip.
Have a sip. All right. Now, but I got to
tell you, matcha, matcha is a a heck of
a lot more powerful than tea in a bag
because matcha is the entire tea leaf
ground into a powder. Now, you get 100%
of the polyphenols. There's nothing left
inside a tea bag. The whole shebang is
in there and the dietary fiber. Good for
your gut microbiome. So, you want a dose
of the polyphenols from tea. Drink
matcha. You get the fiber. you get 100%
of the polyphenols. It's super super
powerful and that's been shown to burn
down harmful body fat. How do we know it
burns down harmful body fat? Is because
it actually shrinks your waistline. You
can actually lose an inch of a belt
drinking matcha. By drinking matcha,
that's been studied uh by researchers in
Japan in clinical research. All the
foods we're talking about. Now, I need
to clarify though because matcha tastes
like dirty grass at times. So, if I want
to add in a little sugar or a little
something, am I killing all the benefit?
I would not I would not I would not
listen if you have a if you um are
struggling with the taste of matcha,
which is Listen, it the reason it tastes
like grass is because it's a whole damn
leaf in there. Okay, here's what you do.
Make a smoothie or a shake with it and
just pour it in there and it'll
disappear right in the background. All
right, Dr. Lee, you're a genius. It's
it's the simplest way. Okay, now uh so
matcha is really good. All right. Um,
dark chocolate. Dark chocolate. Who
doesn't like dark chocolate? Who doesn't
like chocolate? All right. Well, it
turns out a lot of people get confused.
They're like, "Dr. Lee, you're telling
people to eat chocolate?" Yes, I am. And
the reason is because chocolate is
actually a plant-based food. What? Well,
chocolate is made with what makes
chocolate is cacao. Okay? And cacao
comes from the cocoa uh bean pod that is
growing from a tree. And you take these
uh pods which are shaped like a
football. They're heavy. All right? You
cut them open. You peel off the outer
skin. You dry it. You ferment it. You
crush it up into a powder. And now you
mix it into make chocolate. So
chocolate's a confection, but it's made
with a plant-based food. What's in that
seed pod? Polyphenols up the yin-yang.
One of them is called proanthocyanid.
Let me just tell you, the more cacao you
have in your chocolate, the higher
percent cacao, right? You've heard about
this, 60%, 70%, 80%, 90%, 100%, right?
So, the higher the percent and you what
you want to look for is 80% or higher,
you're getting a ton of these
polyphenols in your chocolate. All
right? And those
polyphenols trigger brown fat to fire
off and burn down your harmful white
fat. All right? Dark chocolate does
that. Now, the darker the more bitter
it's going to be. So, what I like to do,
what I tell people, like just get a
little square of it, and have it with
coffee. You've created
mocha. Bite of chocolate, sip of coffee,
you've created your own mocha. And guess
what coffee has? Coffee also has
polyphenols, chlorogenic acid. Oh,
didn't you hear me say this before with
apples? That's right. Coffee has
chlorogenic acid. So coffee, a cup of
coffee will fire up your brown fat to
burn down the harmful white fat every
single morning. Wait, so coffee with
chocolate helps you burn fat. Yep.
That's a double-barreled approach.
Matcha,
kiwi, pomegranates, and tomatoes help
you burn fat. That's right. And so does
edeteamame. You have a little thing of
edetomame on this plate here. Uh
edetomame, soybeans. It turns out that
um soybeans have been shown to trigger
on the burning of harmful body fat by
triggering your brown fat. And so this
is actually if you think about the foods
we talked about, these are not like uh
crazy things you got to spend a lot of
money ordering on the internet from
some, you know, crazy supplement
producer. You don't have to be a
bodybuilder. You don't have to be a
fitness champ. All right? The foods that
we love to eat can be really healthy for
us as long as you don't overeat. Don't
overfill the fuel tank. As long as
you're keeping on moving around so
you're burning some of the fuel. All
right. Well, hello. If you're looking to
take control of your health and you want
to use food as medicine to optimize your
health, then I invite you to check out
my Eat to Beat Disease course. I
personally developed all the materials.
It is fully online and packed with
practical science-based strategies and
everyday tips that you can start using
right away to boost your body's natural
defenses that protect your health and
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my Eat to Beat Disease course has
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But you think about it, you get um uh
extra virgin olive oil is there. Lentils
and legumes are there. Cans of beans are
on there. You know, one of my favorite
beans are actually simple can of white
navy beans. All right. I love them. I
don't know why. When I was a kid, I I
must have had a nice soup or stew with
them. Are they going to help me burn
fat? They are. Wow. So, studies have
been done by the University of Toronto
looking at people that have metabolic
syndrome. So, they already had a little
too much body fat. And it turns out that
um by giving people the equivalent of
one can of uh beans to eat five times a
week, so not every day, five times the
week, they could actually shrink the
waistline of people by shrinking body
fat in the tube of the body, visceral
fat, by an inch over the course of a
month. Now, how does that work? Well, it
turns out that there's fiber, dietary
fiber in beans. Now, how you cook them
matters. Obviously, how you serve it
matters. Um, and you know, use a
traditional recipe. Um, and and you get
like bean stew with rosemary and olive
oil and chopped shallots or onions in
there. I mean, it's going to taste
really good. All right. Um, trust me on
this because I I I can make that myself.
And what it does is that that dietary
fiber feeds your gut microbiome. Your
healthy gut bacteria thank you for doing
it and they release um substances that
help to streamline your metabolism. So
you use your energy more efficiently.
All right. So middle aisle. Oh, another
place, another group of foods in the
middle aisle that get bypassed.
Obviously, dried fruits. You can
actually get cranberries,
blueberries, apricots, you can get in
the middle aisle. But here's something
that a lot of people don't pay any
attention to, and that is tinned
seafood. What? Tinned seafood. Okay.
Okay. What am I doing with tinned
seafood? Dr. Now follow me on this.
Right. When I was a kid and if I saw a a
round can of tuna fish. Yep. Now I've
been to my friends houses long often
enough when I was a kid when when one of
those things get opened up. It smells
fishy and it smell just like wet cat
food. Yes. All right. So I' I'd stay
away from that stuff like my whole life.
Then when I was doing my research, I
realized that I was wrong and that tin
seafood is a delicacy in the
Mediterranean with really healthy uh uh
diets. And they call them conservas,
like they're conserving it. They're
preserving it. They catch fish on a
boat. It could be squid. It could be
mackerel. It could be sardines. It could
be tuna. Could be a whole bunch of
different kinds of fish. Um they cook it
right away. They steam it and then they
pack it in extra virgin olive oil. So
now the fish has got omega-3, healthy
omega-3s, good for your metabolism,
helps you burn harmful body fat. Now
they're packing in olive oil. Now it's
got now it's nice and moist and it and
olive oil has got the hydroxyol and
olioanthol that helps activate your
brown fat. Then they chop up little
herbs and flavoring seasoning and they
put it into a tin. And the reason they
did that in the Mediterranean is because
in the months they couldn't go out
fishing. All right? They would actually
want to have omega-3s. They now they
didn't call them omega-3s. They just
called them protein and they call them
delicious local foods. But if you go to
Spain, Portugal, south of France, Italy,
Greece, and you go look at, you know,
some of their little food stores by the
by the water, you know, by the shore,
they will actually you will have stores
packed with these um conservatives and
they are delicious. Fastest lunch I've
ever had, okay, is you get a hunk of
sourdough bread. Sourdough because it's
a it's a fermented probiotic food. The
sourness of sourdough bread comes from a
um bacteria called lactobacillus. Makes
lactic acid which gives you the tangy
sour sourdough bread. It's great for
you. Hunk of sourdough bread, reach into
my pantry, pull out a tin of conserv,
pop it open with a fork and you know and
I've got myself a really delicious when
I open some uh some pickles or
something. Now you get some more
fermented foods. That's a way of getting
a really tasty mouthwatering lunch. And
what I do, by the way, for at night, if
I um so busy I don't have time to cook
dinner, um but I'm hungry, right? And
it's and and I'm like, "Oh, I got to eat
something, but I didn't plan dinner or I
missed dinner." What do I do? I will
take um uh I'll take a a pot, boil some
water. I'll look for some, you know,
good pasta, ideal organic pasta. I'll
boil it up. Okay? I take a a stainless
steel pan and you know what I do? I I
heat it up with a little extra-virgin
olive oil and I will crack open a tinned
seafood thing. Might be mackerel,
sardines, could be anything. Okay,
muscles, clams, uh squid, and I will
just cut those up real briefly and I'll
slop throw them right into the cooked
pasta. Heat it up. Take a little tube of
of double concentrated tomato uh tomato
paste. Little squirt in there. Flip it
around a couple of times. And man, my
whole house smells great. And now I've
gotten like a gourmet meal. I just made
myself with Conserv aisle of the grocery
store. And more importantly, all of
those things help me lose weight. And
they're not expensive. Yes. Okay. So,
this is Dr. Lee. That's the trifecta.
That's right. So, again, middle aisle,
it's got lots of good stuff. You got to
filter out all the bad stuff, but go for
the good stuff um that you can actually
find. that that to me is really the
important thing is that uh I my message
is that you should really try to align
the foods that you love to eat that
research has discovered can help you
burn body fat, improve your metabolism,
help you stay healthier, get to that
next level of health, and eat reasonable
amounts of it. Prepare it with other
ingredients that are actually going to
light up your health and just enjoy.
What are some things that research
overall have shown to be good for stress
and lowering and calming ourselves? So,
um it turns out that tea, second most
popular beverage in the world after
drinking water, tea can actually lower
your um catakolamines, your stress
hormones from your brain. You drink
green tea. How much? What's the dose?
Most of the research looks at three to
four cups of green tea a day. Now, this
is not big honking mugs. We're talking
about cups of tea, right? So, you know,
we we we carry around these big thermos
bottles, but actually the researchers
that do this are pretty precise. One cup
is, you know, like 8 fluid ounces. It's
not very much. And the point is, you
don't need a ton in order to be able to
get the benefit from your health. So 3
to four cups, eight fluid ounces of
green tea a day, for example, actually
has been shown to calm the release of
stress hormones, which then causes you
to feel a little bit more relaxed. And
although people talk about, well, I
can't have tea at night uh because uh
the caffeine will keep me up all night.
Some of that's probably psychosmatic.
Some of it's real, some of it's
individual, but I can tell you I I can
drink coffee in the morning. Uh I can't
drink coffee at night, but I can drink
tea at night and I can sleep just fine.
So tea is one of those things. Another
beverage is calming and this is actually
something that surprises me but it's
kind of a rediscovery of the common the
common fact chamomile which is uh
chamomile tea an herbal tea made from
dried flowers. So you know if you plant
a garden uh ear you know in the late
spring or early summer you can actually
find chamomile in the farmers market. If
you take those flowers and you actually
dry them up, uh, which is what they do
for in the tea shop and then you and you
brew tea out of it, uh, you actually can
get a calming bioactive natural chemical
that diffuses out from the dried petals
and it actually is been shown to calm
you. Um, the other thing that actually
surprisingly is calming um, can be tree
nuts. So tree nuts are almonds, walnuts,
pistachios, macadamia. If you have those
tree nuts as a snack, don't eat too
much, but you know, just enough to kind
of snack on. I think people know what
I'm talking about. Um, and I'm not
talking about the sugar sweetened ones,
you know, like caramel glazed ones. I'm
also not talking about the ones that you
buy um uh that are kind of nuclear
colored uh uh spiced up uh you know,
that you get in the gas station uh you
know, when you're paying for your your
gas, right? You know, or you're on a
road trip. I'm talking about, you know,
like bulk tree nuts that you can bring
home. Um, you can roast them lightly in
the oven, you know, like at 350 for 15
minutes or so. Toast them up. If you
want to make it a little salty, sprinkle
a little bit of sea salt on it with a
little bit of extra virgin olive oil. I
I like to cook, so I like to talk about,
you know, making it real for people.
Your social media is great, by the way.
I I get hungry every time I watch you in
the grocery store. You're cooking. It's
Anyways, keep going. But you do a
wonderful job of of making it real and
and something that people can um relate
to. Yeah. Well, listen, tree nuts, make
your own trail mix, uh so to speak. Make
your own snacks. You have a bowl of it
hanging around. But guess what? Those
tree nuts are a source of good, healthy
fats, monounsaturated fatty acids. We
know what it is. It's a good source of
protein, which we also need. You need,
you know, if you're over the age of 40,
you want to actually up your protein to
maintain your muscle mass. That's very
important for longevity and strength as
you age. You know, vibrancy is really
key and good strong muscles help us
become vibrant. You don't have to be
Schwarzenegger, but you have to actually
um you know, be able to walk up a flight
of steps and open a jar of pickles kind
of thing. Now, the other thing is that
uh tree nuts have dietary fiber. And
this is the point I'm getting to.
Dietary fiber feeds our gut microbiome.
the 39 trillion bacteria that mostly
live in our lower uh the lower third of
our gut in our colon. All right? And
these bacteria uh form a colony uh a
peaceful neighborhood of useful bacteria
that actually lower
inflammation. When you feed the
bacteria, they they pay you back by they
pay us back by releasing these
substances called short- chain fatty
acids. We know what they are actually.
And they lower inflammation. And when
you're
inflamed, your stress levels go up, your
uh source hormones are released. When
your inflammation is down, any little
bit that you can do to kind of lower
your inflammation also is calming. And
so these are just some examples from
this myriad of research of how the
things that are actually available to us
not far away. You don't have to biohack.
These are things that you know, you
know, the the the the old world actually
used these things. And now the science
is showing how they how they work and
that they do work. Hey, if you like that
video, then you're going to love this
one. Check it out.