Kind: captions
Language: en
okay so my area of research is called
angiogenesis angio blood blood vessels
Genesis how they grow it turns out that
how our blood vessels grow are one of
the most important uh uh uh dimensions
of our health in fact our androgenesis
system is a health defense system that
is firing in all cylinders from the
moment we're born uh until the very La
our very last breath okay and the key
thing is that uh uh our blood vessels
are exquisitly sensitive to what we eat
you want to have good circulation as we
get older and and when I say get older
look when we're one year old we're one
year older you know we're 100% older
than when we were born that's true so
when we think about aging and I
encourage people that are listening to
think about this you know we think about
aging as you know you're 60 you're 65
you're 70 you're retired I think it's
the wrong way to think about aging I
mean that is part of aging but we're
aging you know
uh when we're in teenagers we're getting
older in our 20s we're getting older in
30s and 40s when we're in our most
vibrant capable strong uh uh parts of
our Lives we are still aging so the way
I encourage people to think about aging
is what are the what are the things that
where we actually get slow down and get
compromised one thing is our blood
vessels our circulation cardiovascular
disease is the number one killer of
people around the world okay as we get
older we die from heart attacks and
strokes and all the complications of
cardiovascular disease that means blood
vessels are compromised so what can we
do what can we eat to help protect our
blood vessels well it turns out that
there are a number of foods that help to
promote and Foster good circulation all
right and one of the things you know
you've heard about an apple a day keeps
the doctor away the dose of apples that
are helpful is really probably about two
to three apples a day all right and
what's in it there there's a natural
bioactive called chlorogenic acid
chlorogenic acid is a natural substance
that helps to groom and pave the
slipperiness of our blood vessels keeps
our inner lining of the blood vessels
nice and slippery cardiovascular disease
is when that lining gets scuffed up okay
uh if you think about our 60,000 miles
worth of blood vessels in our body as
the highways and byways by which our
body delivers oxygen that we breathe and
the nutrients that we eat to every
single organ every single cell in our
body if those highways are pitted with
potholes okay uh and Bridge out and uh
landslides blocking the path well you
can tell um that you're going to
actually have problems getting good
blood flow in fact you get blood clots
blood clots are synonymous with
cardiovascular disease because that's
usually your exit strategy from life all
right so you want to keep that nice
lining smooth apples with chlorogenic
acid what are other foods with
chlorogenic acid well uh uh uh peach
pees and pears also have chlorogenic
acid that's really helpful now another
thing would be uh sophanes now these are
natural chemicals that are found in
leafy greens you know broccoli
broccolini broccoli Rob cabbage
cauliflower the stuff that you know uh
we know is good for us uh and we now
know that the substances uh in these uh
Foods these these leafy green Foods
actually help pave our circulation as
well also dietary fiber feeds our gut
microbiome and our gut microbiome lowers
inflammation because when you have a lot
of inflammation that harms your blood
vessels a lot of inflammation uh uh in
running around your body which is one of
the problems we have in a modern society
is it's kind of like a wildfire you're
not putting out you know our blood
vessels are burning that inflammation is
like scorching the lining of our uh
blood vessels and as you can imagine
that kind of pretty much uh sets you up
for blood clots and other diseases that
can happen to the vessels so lowering
inflammation by feeding your gut
microbiome eating polyphenols from
fruits and veg um uh are really really
important for keeping that circulation
healthy and then one last thing about
just sort of like aging so let's just
jump to something that many people who
might be listening we're going to be
thinking about dementia all right now
look nobody wants to be wants to suffer
from dementia and we all probably know
somebody who has had dementia we think
about Alzheimer's disease but vascular
dementia is much more common than
Alzheimer's disease vascular dementia is
basically where the little tiny blood
vessels that are in your brain get small
hard and narrow and now you don't get
enough blood flow to your brain that's
the most common cause of loss of
cognition as you get older so keep the
brain blood flow going strong and that
actually will help pave the way and how
do we know this is important well guess
what there was actually a study uh done
last year that happened to discover that
people who take Viagra men who take
Viagra have a much lower like I'm
talking about a 70% lower risk of
developing dementia why because Viagra
not only dilates blood vessels in you
know the penis but it also dilates blood
vessels in your brain as well you get
better blood flow okay um uh and and
this is actually what we're discovering
and Foods like spinach and beets Can U
mimic what Viagra does by by dilating
the blood vessels to help you get better
blood flow hey check this out I've got a
guide on the five small daily habits
that boost brain health and prevent
cognitive decline and it's free I share
simple easy to use recommendations that
you can add to your routine today these
are habits that I use personally and
it's yours right now for free in the
caption below all you have to do is
click on the link below the video I have
no problem with wanting to look as good
as you can right and we all I mean you
know vanity and our self-image super
important so like I there's no judgment
there in talking about try of figuring
out how to keep yourself looking as
youthful as possible you know and you
you want to look good more power to you
I'm all for it so number one I want to
kind of put that out there so collagen
is actually an important way to do
because that's how your body does it all
right by having this biomaterial that
exists under your skin that provides
structure so that you look the way that
you want to look
wrinkles uh um different types of tissue
that look uh sagging like it's usually
due to some stretch or um uh disruption
of collagen or weakening of collagen and
our body continuously produces collagen
it's a protein okay and collagen by the
way is amazing it's it's a it's a triple
helix it's kind of like taking three
threads of protein and and you you know
the old Mac thing you might have learned
when you were a kid you know you weave
them together that's what your body does
to make collagen that actually sits in
lock step with each other in a line
woven like a like an oriental rug into
patterns that actually give us structure
to our skin uh uh tensile strength uh
shape structure form and then you got
blood vessels have to go through there
so you get get nice coloring all right
and so all these things are really
really important okay and by the way
there's one to give an example that a
lot of people don't know
about your cornea is the front of the ey
it's which you put your contact lens on
if you wear contacts it's the crystal
clear fch it's like the watch face in
front of your eye and it's completely
clear and that's made out of collagen
too and the reason that light can pass
right through it so you can see you we
can see each other is because the
collagen fibers are oriented exactly in
lock step and if you mess up the
collagen in the front of your eye it
clouds up and now you can't see that's
how important collagen is so how do you
actually keep your collagen healthy how
does your body rebuild how can you
support that using food Well turns out
collagen is made with amino acids
because it's a protein so you want to
keep up your protein so something very
simple like I try to keep things as
simple and doable as possible okay um
make sure that you have adequate protein
because the protein you eat puts amino
acids to your body and your body is
going to harvest some of those amino
acids to build in part collagen so you
want to keep on growing collagen you're
going to need to eat an adequate amount
of protein um to be able to just keep up
that structure under your skin number
one number two uh an interesting uh
co-actor is what we call it in science
that you your body needs to build
healthy collagen in that lock step woven
way for good shape and form and
structure is Vitamin C so if you don't
have vitamin C your collagen will fall
apart and a great example of that is you
probably you know your your listeners
probably heard about this this disease
called scurvy you know which people you
know on pirate ships and long Journeys
on the ocean used to have there was no
Citrus no vitamin C you know what the
col their teeth used to fall out all
right and the reason is because the
collagen in their gums couldn't be
adequately remade because they didn't
have vitamin C and so the gums got weak
their collagen got weak and their teeth
came out all right uh and and their
joints got weird so this is really what
what you want to have is good vitamin C
how do you support vitamin C well you
could take a supplement easily but
actually there's so many other whole
foods that have so many other supportive
elements uh for overall health you might
as well have them obviously Citrus
oranges you know in the winter time
tangerines tangelos you know a lot of
men there's lot different kinds of
oranges and citrus you can actually have
but other less obvious sources of
vitamin C are kiwi red bell peppers
tomatoes guava all great sources of
vitamin C uh broccoli great source of
vitamin C so you can get vitamin C from
your diet and I encourage people to eat
diversely to get that vitamin C from
Whole Foods because you get all the
bioactives and a polyphenols and a
dietary fiber as well as extra extra
credit for your effort whereas a simple
tablet of vitamin C all right it'll help
the vitamin C but you're you're missing
out man and so I always think that get
it from the whole foods of vitamin C
getting breath protein for amino acids
getting your vitamin C then by the way
and this is something that I used to
think was bunk but then I realized
there's real research to it and real
science and I participated in some of it
so I know it's real an example of where
I I changed my own mind with evidence
and science um is actually having
collagen products okay eating collagen
will actually build collagen and so let
me tell you why I was skeptical years
ago someone say I'm gonna have some bone
broth uh and uh and I'm gonna have some
collagen and it's going to make my
joints better and my first response back
then is this is like 10 years ago I'd
say that's bunk no no way it's true what
are you gonna say you're gonna eat some
collagen little collagen worms those
little eels are going to swim out of
your stomach and swim their way to your
joint and stick in your joint it's not
going to happen all right and maybe
that's how it was marketed but actually
that's what here's what actually happens
when you have a dietary source of
collagen so what are some dietary source
of collagen bone broth you boil up
enough Bones from things it's filled
with collagen from the animal from the
bones dissolves the bones it always
dissolves the joints it is Rich I mean
if you're had really good quality bone
broth it is delicious and it is dense
it's got stuff in it and and you know
something human being has been having
for a long time long thousands of years
this is like your great great great
grandmother's solution to health and now
we're rediscovering it with science it's
got collagen in it all right what's
another source of collagen
Jell-O I'm not talking about like the
atomic colored jells that we had when we
were kids you know like bright green and
bright orange like colored stuff that
you don't want to have like I'm not
talking about those jell those jell have
all those additives that we talked about
we don't want to want to avoid and added
sugar right but I'm talking about you
can get plain
gelatin okay um uh if you look in the
middle a the grocery store go look for
noox gelatin or whatever it's just a
plain box of just powdered gelatin and
you can make your own gelatin out of it
and and you can flavor it the you want
you'll make it you can make it sweet you
can make it Savory you can make it
neutral that's a way of actually doing
it okay um of having of having collagen
as well but let me tell you by a ically
what happens that actually you helps
your body build collagen collagen is a
pretty big molecule when you eat it
whether bone broth or Jello or whatever
NW on a on a on a chicken wing okay
you're going to get some collagen uh in
your in your system uh uh your gets your
stomach acid that collagen is busted up
that stomach acid is a cauldron that
digests any food that you have including
collagen which breaks it up into a
million pieces and this is where I went
wrong with my assumption is that you
break it up to a million pieces that
little snake of collagen can't swim
anywhere you know like okay so we we've
shattered that idea a long time ago
actually the biology is now teaching us
something different when you digest
collagen into
fragments those fragments get absorbed
into your bloodstream and collagen
fragments are actually biologically
active those collagen fragments will
circulate in your bloodstream affect
your joints and they collagen fragments
will activate the cells that make
collagen like fiberblast okay special
cells that can actually make collagen
and they will stimulate the collagen
making cells to make more collagen
that's why bone broth and Angello
actually works for your joints for your
joint health and for skin Health as well
it actually is true so again if you're
going to actually buy product that is
packaged whether it's plain gelatin or
bone broth please please look at the
ingredient label because that's actually
how you get the transparency to know
whether or not there's anything added to
it by the factory the manufacturer that
you might not be comfortable with get
the pure stuff get the elemental stuff
that to me is what you really really
want when it comes a bone broth don't
have crazy chemical additives if you
can't pronounce it you don't know what
they're for in there okay you wouldn't
put it in your you would wouldn't add
that in your house probably that's
something you want to avoid and that's
again Choice choose the one that's
actually simpler that's actually doesn't
have those additives or toxins that
we're trying to avoid right this is
where we're headed I think as a society
we're trying to raise our awareness of
these things we're trying to take action
hopefully companies and governments and
educators will all and the medical
community all get together to say you
know what it's like smoking not a good
thing to do let's all work together in
alignment to make sure we're not doing
these kinds of things and we're not
exposing to people but at the end of the
day it's a choice that we're actually
making you still get a cigarette okay
you can still choose to smoke it most
people who care about health don't and
so but this is again um amazing ways to
actually take care of that collagen
that's going to make your skin looks
good structure function tensile strength
shapes your body in any way shape or
form that you want it to be all right
you need to have good collagen amino
acids protein vitamin C and collagen
containing products like bone broth or
Jell-O are simple ways that you can go
to the store today to help your body's
collagen incredible just what are your
thoughts on whether it's a supplemental
form high quality or whether it's
something like a bone broth should
somebody be thinking about having that a
few times a week it's a great part of
having a diverse diet and and you know
supplements I call supplements for what
they mean topping off you know like if
you can't get it any other way yeah
choose a supplement why not you know or
you can't eat enough try some
supplements have a problem with collagen
supplements they actually work you know
I mean they work for veterinarians which
tell they work for dogs with arthritis
um and actually human studies actually
are showing that as well for the reasons
I actually told you that I had been
skeptical about before but in fact the
human evidence actually shows us now
that the biology of collagen fragments
activating the cells to make more
collagen actually works in your body so
I'm all for it you know um I have to
tell you you know like I was a little
under the weather like um uh last week
and you know what I did I made some soup
but I made it with bone broth wow
actually homeade did you make it at home
or is you pick some up I I went out to
the store to buy it because I making
bone broth is a little tough and it
stinks up the whole house you know what
I I I I do it after like a Thanksgiving
meal or whenever there's poultry or
bones being available like a carcass
I'll actually make it myself delicious
but yeah it's work you know and andt but
but I bought I bought the bone broth and
you know I'll just tell you just n of
one myself taking self-care I felt so
much better after sipping the the bone
broth uh soup and it wasn't a placeo
effect like my sinuses cleared I felt
more relaxed you know like my my
headache kind of went down I'm sure some
of that is um uh these uh peptides and
fragments and things like that that are
in the bone broth and so listen I mean
grandma was right have some chicken soup
that's awesome you know on this theme of
longevity is not just about how we you
know how long we live and making sure
we're free of chronic disease and that
our brain is sharp but also part of that
is looking good too and there's nothing
wrong with wanting to look good in fact
I think there's some data that's out
there that I came across that actually
like how you perceive yourself to look
if you perceive yourself to look young
you actually feel young right I'm sure
there's something in that Dimension
versus if you feel like you look old in
your perception like your look Accel
ated in your aging that can have some
mindset you know uh impact on you as
well I don't know if that's true or not
I'll share with you what I came across
and you can tell me and we'll add it to
the show notes afterwards but on the
topic of not only feeling young but
looking young is there anything out
there like collagen that you've seen
that makes a difference in how we look
all right so I'm going to give you some
like Cutting Edge research that I'm
impressed by that I have become a
believer in the science of and it's
leading to products that you can
actually find on the market oh wow and
um have you heard of exosomes yeah so
exosomes are these tiny little packages
that are found in normal healthy cells
and these little packages are more like
when I say package I mean like a box
okay they're little box and they contain
cargo and the cargo is something it's
genetic material special kind of genetic
material called microrna
okay and microrna isn't like this BS
topic that's just influencers are
talking about but in fact it won the
Nobel Prize in 2024 so it's real science
that's been recognized as profoundly
important to our understanding of of the
human body okay and our our human
biology and that's what's inside an
exosome and so what did these little
cargo of micro DNA micro RNA what what
do they do well it's a way of one cell
communicating to another because they
release these exosomes so exom means
going out and so these little particles
that are inside the cell get spewed out
okay um and they and they hit the ne
nearby cells and those nearby cells the
micro RNA in the
exosome gives the signal to tell the
cell next door to reboot itself to
regenerate itself to restore itself to
go reprogram itself which is pretty
amazing which is basically one cell
telling the next cell to keep yourself a
little bit younger all right now I could
take that further and turn it into a
marketing statement which I won't
because I'm a scientist but you can tell
where this will go because if you then
take exosomes which you can find from
Human tissue where do you find them you
find them from body fat fat that is
sucked out by lipos suction usually
thrown away okay you can Harvest exosome
from there so companies are actually now
harvesting human exosomes with these
youth commanding
packages that tell cells to become to
reset themselves and putting them into
skin creams wow so um and there's
actually evidence that it's making a
difference okay so um I was at a um
private conference where I invited a
researcher to come in to present some
data and a product and clinical studies
on exosomes um and she busted out a skin
cream and showed patient after patient
after patient case studies before and
after before and after okay and I gotta
tell you the skin looked a lot better
and and for skin that was aging or not
doing well or had a disease the reset
reset it clearly reset the skin wow you
know and this is a trusted colleague of
mine so I I know that like I would it
would not it would not be like uh
there's no hanky panky in the clinical
data all right I mean it was like real
cases um so uh what's really exciting is
that
uh is the S the sustainable potential
for exosomes because it turns out and
I'm super excited about this because of
my work in food is medicine you can also
get exosomes from
Foods plants have exosomes wow you can
find it in aloe vera which is a food
source in Latin America you can find it
in ginger you can find it in coffee
grounds and coffee beans is that amazing
and there's a huge overlap in the VIN
diagram between the micro RNA in the ex
of a plant compared to human fat isn't
that amazing totally think about how far
apart we were evolutionarily way back
when like we look nothing like a coffee
bean or a piece of Ginger and yet our
micro RNA in our exosomes shares an
overlap that's incredible that is
incredible you know just because I know
people are going to hit us up afterwards
right is your friend's product that he
presented on is that commercially
available you know and you don't have to
mention
the person who I invited to speak which
who you might want to have on this
podcast at some point is Dr Robin Smith
okay okay um she's a uh physician
entrepreneur um she she's been involved
with stem cells and all kinds of other
things um happy to make the introduction
to you um and she started a company
called
exotical um which obviously have to do
focusing on exosomes and as far as I
understand there is a product that's out
there that's a skin cream uh that's
actually for healing and for resetting
the skin okay interesting we'll check it
out afterwards definitely check it out I
mean look I I I think In The Same Spirit
we're talking about um the Pioneers for
longevity and anti-aging and you know or
healthy aging like look this is what's
cool in today's world what we didn't
have back in the time of the emperor of
China you know creating those you know
terracotta warriors we have real science
we've got real technology we live in in
a modern world where lots of smart
people are coming at this topic in lots
of different ways how do we have longer
how do we live better how do we look
better how do we actually stay healthier
what are the foods we should eat and of
course you know what are the things we
should avoid including the environmental
toxins and microplastics and things that
we've actually covered as well hey there
it's Dr Lee I share a lot in my YouTube
videos but sometimes we need a deeper
more personal dive into how food can be
used as medicine and that's why I
created my e toe disease course you'll
have me as your teacher and guide to
unlock the full potential of food that
can be used to boost your health my
course is packed with the latest science
and practical strategies it's all
designed to be easily followed and
something you can start using right away
so whether you want to prevent a disease
or fight a disease or just optimize your
health for longevity my course has got
you covered so if you're ready to make a
positive change click on the link below
or scan the QR code on the screen right
now I can't wait to see how you're going
to get started to improve your health
using food now back to the
video I'm aligned with the idea that
muscle strength muscle maintenance and
even mus muscle growth like kind of
cultivating your muscle tending to the
Garden of your uh muscle your uh which
is built on your skeleton which is
connected to your joints which is very
important all of that is part of the
chassis of our body is really important
for healthy aging you know
look uh so I'm so I'm agreeing with that
okay I think that the perspectives
should be Broad and not just uh oriented
to one angle of muscle health and you
got to do high-intensity training if you
want to actually live a long time I mean
that's those are some of the myths about
longevity is that if you just do one
hack you're going to make it the whole
way you know look we're learning about
how to do this and I think clearly
muscle Health muscle strength muscle
maintenance is all really important and
if you want to look at the flip side
sarcopenia is a term is the term that
doctors use to describe the loss of
muscle mass all you got to do is to
think in your mind about you know maybe
your grandparents or you know if you're
lucky enough to have great grandparents
or look at a nursing home or if you've
ever been in a hospital with old people
you know older people there geriatric
unit I mean there's a lot of people with
like bone the skin and bones all right
that is a great example of sarcopenia
cancer patients lose muscle mass they
like they lost weight such as body fat
it's also muscle mass without muscle
mass you're losing a lot of stuff you
know what our blood vessels or
circulation course through our muscles
and they bring all the molecules that
our muscle they can they contribute to
Growing the muscle and maintaining the
muscle but they also take stuff good
stuff from the muscle including things
that are healthy for our brain so you
know a a newer area of muscle biology
that I get really excited by um are
these hope molecules if you you heard of
these no okay
so in biology we've known that there are
myocin these are cyto kindes made by
muscles you know um if you actually work
out you're going to be releasing a lot
of myocin as your muscle is damaged and
then has to regenerate and then you're
building up your biceps or you know your
core strength like that's basic you know
uh weight training uh Fitness um logic
right but what's really interesting
these hope there are subset of myocin
that have been discovered and they
they've been they've been coined hope
molecules because you know what they do
they don't just cause inflammation and
repair and all that kind of stuff they
go into our brain and they give us
optimism wow amazing right which is why
when you actually work out when you
regularly work out and exercise by the
way it's not just going to the gym and
having a trainer you don't have to be
super wealthy if you go out to actually
just walk around the block every single
day okay after dinner or something like
that regular physical exercise but
especially if you actually have an
exercise program you are releasing hope
molecules myocin is the scientific word
that influences brain health as well and
influences your attitude your mindset
and think about it for the you know
you're going to make that whole journey
for longevity you want to have a good
mindset most people who are centenarians
you know this is that this optimistic uh
group of people who make it to 100 and
above by the way do you know how many
centenarians there are in the world
today today how many take a guess how do
you think people make it to that goal of
a hundred or more I would say very few
today you would think the number is that
as of 2024 end of 2024 it's been
estimated there are 7
122,000
centenarians can you imagine so living
to 100 is not impossible it's not a rare
thing people are doing it regularly okay
and how are they doing it they're not
biohacking not everyone has a continuous
glucose monitor not everybody is
actually you know getting transfusion
from young people or doing all these
crazy things that you know we uh see you
know popularized in the longevity space
what are they actually doing they are
regularly exercising they have physical
activity they are socializing as well
hey you're not going to socialize when
you're a bad mood hope molecule optimism
you want to hang out with your buds yeah
right okay so this is all part of this
Continuum of making this journey along
the way and exercise and hope molecules
is a very important part of of um of
muscle so that's why I think uh with
this kind of research Discovery that's
emerging why muscle maintenance and
muscle building cultivation is something
that's important as we age is there a
specific form of exercise modality that
uh is is I guess more effective at
expressing these molecules we don't
really know that uh yet because this is
a relative L recent discovery that's
actually entered the more popular
scientific domain it would be great to
know that and actually would be good to
know if eating certain foods for example
uh actually can amplify that release or
maybe keeping them around in your
bloodstream a lot better or who knows I
mean you know in this supplement uh
friendly world I mean maybe people want
to make a a myoc kind supplement or
something that helps to induce more myoc
kind like you don't need to be on a SRI
you know a Prozac maybe you need to just
exercise more and by the way this is
actually a good counter to depression
right not like not endstage clinical
depression you know where you need to
you know be an impatient but I'm saying
that most people know that when you
exercise you actually feel better oh
100% I'm a different person leaving the
gym than I am walking into it the what
exercise does for my mental health it's
just uncanny um well this has all been
super uh super interesting super
informative I always love getting to a
touch base with you um because every
time we do You' you bring a new breadth
of knowledge to the plate because you're
constantly in the weeds researching and
um and uh and and on the campaign really
for this notion of food as medicine
which I think for the first time is
really getting the the attention that it
Des that it
deserves yeah and what I what my own
perspective on food is medicine for
longevity is that um we don't need to go
to extremes to be able to actually
achieve what we all want to achieve
which is to live long and Live Well we
can make simple decisions every single
day that increasingly is supported by
science that puts us in a better mood
gives us better cardiovascular and
metabolic Health uh keeps us our our
skeleton and our frame in good shape so
we can physically do the things that we
want to do to me that's my Approach Ro
to longevity is how do we get to where
we want to be as the people that we want
to live to be we want to be able to
enjoy our lives as we lengthen our Liv
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