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if you are having a healthy lifestyle
with exercise reducing your calories
adding blueberries even frozen
blueberries would actually help you lose
more weight one of the things that
coffee does is it protects acts as a
shield to our stem cells so they can
actually keep on working as robustly and
vibrantly as possible regenerating us
from the inside out all right all you
coffee lovers out there you can join me
in uh enjoying a cup of Joe and I'm
going to tell you why today we're going
to talk about five reasons you should
actually drink coffee every single day
for your health and the first reason is
that coffee slows down cellular aging if
you want to actually be in the moment
and not speed up your aging it turns out
that coffee can actually do that there
is a bioactive in coffee beans called
chlorogenic acid and this has been
studied in human subjects drinking
coffee 1 to three cups a day has been of
drinking coffee has been shown to slow
down the burn rate of your uh tiir these
are the caps at the end of your DNA that
burn down like a fuse that reflect how
fast you're actually aging it's kind of
the clock that gets the timer that gets
started from the time you're born and
the older you are the the fuse starts to
shrink drinking coffee slows that
process down and all you got to do to
get that effect is to drink anywhere
from 1 to three cups of coffee a day I
easily meet that uh level myself okay
second reason that you actually want to
drink coffee is that uh coffee actually
protects stem cells in your body now our
stem cells live in our bone marrow and
they come out into our bloodstream to
repair Us From the Inside Out happens
all the time but as we get older our
stem cells are little little bit less
vigorous than when we're younger and uh
and a lot of things can affect this
including oxidative stress from the
environment and just simply aging and so
one of the things that coffee does is it
protects acts as a shield to our stem
cells so they can actually keep on
working as robustly and vibrantly as
possible regenerating Us From the Inside
Out third reason to have coffee every
day is that coffee improves our
metabolism is M Coffee contains
something called chlorogenic acid and
chlorogenic acid activates our
metabolism and the way it does it is by
stimulating the production of brown fat
now we've got different kinds of fat in
our body there's white fat that's Wiggly
and jiggly and brown fat that's wayer
thin and one of the things that brown
fat can do is uh get turned on uh like a
space heater uh and when it turns on
like a space heater it's a process
called ther thermogenesis and coffee
turns on thermogenesis you know why
thermogenesis in brown fat is useful
because the brown fat will uh uh be
triggered and it'll burn down the
harmful white fat the visceral fat so
good fat fights bad fat and coffee
actually makes that happen so you
actually get more energy uh and it
increases your metabolism the other
thing it does is actually um helps you
lose body fat and you can actually lose
weight uh that way and Studies have been
done to show that drinking up to four
cups of coffee a day can actually help
you lose body fat in fact up to about 8
pounds of body fat over about six months
or so not a huge amount by itself but
every little bit counts especially when
it's actually um burning away your
harmful white fat now another thing that
uh coffee does is it's
anti-inflammatory so chlorogenic acid in
coffee is very anti-inflammatory we know
that inflammation is the root cause for
a lot of the diseases of aging and so
coffee enjoy your cup of joe actually
helps you enjoy the rest of your days
longer and better because it actually
chills out uh inflammation as well and
then finally coffee improves gut health
it turns out that uh when you drink
coffee the coffee chemicals actually get
down into your gut and it protects our
gut microbiome it shifts the gut micro
microbiome into a healthier state so
you've got better neighborhoods of gut
bacteria and as you know better gut
health is better overall health because
our gut bacteria lower inflammation and
the way it does that is by releasing a
metabolite called short chain fatty
acids or scaas scfas that actually lower
inflammation and guess what drinking
coffee helps your gut bacteria make more
short chain fatty acids more scaffa so
these are all really great reasons why
you would actually want to drink uh uh
coffee every single day and now I'm
going to give you some Pro tips Pro tip
number one is you want to get organic
coffee if you want to get the most out
of the chlorogenic acid and the reason
is this coffee like other plants uh
actually produce bioactives like
chlorogenic acid in response to insects
that are in its natural environment
right so what do bugs in the natural
environment do they nibble on the leaves
in the stems and the coffee plant makes
chlorogenic acid as a response it's kind
of a wound healing response it's trying
to heal itself when those insects are
nibbling on it now what do you think
happens when you actually spray
pesticides on the coffee Bush the bugs
aren't nibbling as much so it makes less
chlorogenic acid so if you get organic
no pesticides more natural bugs nibbling
away at it it's going to produce more of
this healing substance chlorogenic acid
good for the coffee plant even better
for us when we actually drink it so um
so get organic coffee when you whenever
you can fair trade of course now the
other tip about coffee is that although
for years I enjoyed my coffee with a
little milk or a little Cream Dairy okay
I like it that way turns out that's not
the best way to drink coffee so I
actually have it straight now and the
reason is this the chlorogenic acid and
coffee floats around in t tiny little
molecules in the the coffee but when you
put dairy in it Dair is made out of
dairy fat and those little fat uh
particles form soap bubbles that trap
the chlorogenic acid hey there I've got
something important to share with you
and that is my guide to the three
healthy foods that you might want to
avoid if you're looking for
longevity many products that are
marketed as nutritious can actually
undermine your health and if you want to
find out more about these SN sneaky
ingredients and how to make better
choices then just click on the link
below the video for all the details it's
very important to know what's really in
your food and this resource that I'm
giving you gives you a head start get it
right now for free in the description
below or you can access the guy by
scanning the QR code on the screen with
your
smartphone now let's jump back into the
video all right uh so now now you drink
the coffee that you have some cream or
milk in it and guess what the
chlorogenic acid is trapped in the soap
bubble and it just trickles down your
gut and you get rid of it poop it out on
the other end and you don't actually
absorb all of it so if you want to get
the most out of the chlorogenic acid
you'll absorb some of you have dairy but
not all but if you want to get the most
out of it just have your coffee straight
or if you want to cut the coffee taste a
little bit you can actually use a
nutmilk almond milk uh soy milk all of
those will actually uh work just fine
they don't actually form those little
soap bubbles that we're talking about
okay now the last little tip I'll tell
you about coffee uh is something that
surprised me because when I was in
medical school and I drank tons of
coffee just to stay awake all right one
of the things that we always were taught
or I thought it was true was that coffee
if you drink a lot of coffee it causes
it's a diuretic and it causes you to go
to the bathroom and you can actually get
um urinate you can actually get
dehydrated if you drink a lot of coffee
well guess what clinical studies have
been done uh and it showed that if you
drink moderate amounts of coffee you
know three to four cups of coffee a day
it doesn't actually cause you to be any
more dehydrated than if you just drank
water all right so coffee does not
dehydrate you coffee uh actually does
all these great things so let's recap
coffee slows down cellular aging coffee
stimulates your stem cells coffee
improves your metabolism by burning down
harmful body fat and you actually you
lose some weight along the way and
coffee is
anti-inflammatory and coffee improves
gut health all right all these benefits
from coffee one of my Favorite Beverages
I drink it in the morning as it it pick
me up all right I do think the caffeine
uh is really good and if you're
sensitive to caffeine you can try to get
decaffeinated coffee all right that
would be fine it still has chlorogenic
acid but just know that the
decaffeination process removes a lot of
the um caffeine not all a lot but it
also uh removes some of the other
bioactives as well but some people are
sensitive and it's just fine if you want
to actually have that taste of coffee
and get some of the benefits decaf will
actually work uh as well just not as
good as the full test coffee which is my
beverage of choice olive oil is a
delicious healthy oil despite what you
may have heard from some people and it
not only tastes great but it is actually
good for heart health it's got research
proven benefits for your health and the
reason that olive oil is good for your
health is because it has polyphenols and
two of them that have been best studied
are called hydroxy tyrosol and oio
canthal don't bother trying to spell
them just know that they've actually
figured out and researchers like me are
actually um working on understanding how
they work and here's what we do know
both hydroxy tyrosol and oleocanthal are
anti-inflammatory and they also help
your circulation they actually protect
your endothelial cells aligning of your
circulation and this allows you to lower
your risk of cardiovascular disease and
the other thing is that hydroxy thyrosol
one of these bioactives an extra virgin
olive oil actually activates Brown fat
which can improve your metabolism and
burn down harmful inflammatory visceral
fat so anti-inflammatory improves your
circulation lowers your risk of heart
disease turns down Brown fat Burns away
harmful fat and improves your metabolism
so what's ooc canol well ooc canol is a
bioactive in extra virgin olive oil that
gives the oil its peppery taste in the
back of your throat right that's part of
really really good fresh extra virgin
olive oil now both hydroxy tyrosol and
ooc canthal are good for the lining of
the blood vessels as I told you the
endothelium and there are 32 studies in
total clinical studies that involve 841
th000 people that show that consuming
extrav virgin olive oil is associated
with a lower risk of heart disease and
stroke all right so this is the clinical
proof uh of concept now this is all
thought to be due to these polyphenols
that improve endothelial layers in your
blood vessels as well as your blood flow
so what are olives all right um these
bio actors are found in olives olives
are one of the most important important
fruits in the Mediterranean diet if
you've ever never seen an olive tree it
actually grows in arid uh hot weather
it's got kind of a Dusty uh uh looking
uh trunk very some olive trees are
hundreds of years old and the olives
that actually form start off at as green
and then they ripen uh over the course
of the summer now how olive oils are
made is that olives when they're ripe
are shaken off the tree and they're
collected
uh and when they're collected they then
are uh
crushed and spun and so there's a big
drum that will spin these crushed olives
and of course olives contain water in
its meat and it contains the oil so as
you spin it all the liquid comes off the
side it gets collected uh uh in a
container and the oil floats the top
right oils SL the water that's the good
stuff and the water actually settles
down to the bottom now the oil actually
for extra version First Press olive oil
will actually have little bits of the um
Olive meat and that's why it's green
that's why when you get extra virgin
olive oil it looks green if you hold it
up put it into a glass and hold it up to
the light it looks green you're actually
looking at the green color with the
little bits of the olives uh in it and
so first press means that uh you just
press it out uh spin it off and collect
it and you you don't filter it that's
what First Press extra virgin olives and
those polyphenol are found in those
little floating bits that give extra
virgin olive oil its taste as well as
its color now a second benefit of extra
virgin olive oil comes from the fact
that it contains healthy fats now the
main fat is called oleic acid okay and
OIC acid has potent anti-inflammatory
properties all by itself so the
bioactives in uh the polyphenols are
good but the OIC acid the healthy fat is
also anti-inflammatory all right it was
a study clinical study done in Japan
looking at 3,000 men and women and this
was published in a journal of
epidemiology that showed that the
consumption of OIC acid correlated with
the reduction in the inflammatory marker
called C reactive protein in the blood
after taking oleic acid now extrav
virgin olive oil also has a little bit
of Omega-3 poly unsaturated fatty acids
and you know Omega-3s are are healthy as
well now a third benefit of extra virgin
olive oil is that you don't need to
consume a lot to get its benefits and
this is where the three tablespoons per
day come in now three tablespoons if you
were to actually measure it out look
like a lot of you are actually going to
take it straight but actually if you
think about it extra virgin olive oil Us
in salad dressing uh in a dish that
actually is sauteed a little bit of
extra olive oil uh dipping it into a
piece of healthy sourdough bread uh with
for the oil for The Taste before long
you'll actually easily consume over the
course of a day three tablespoons so I
think that three tablespoons are easy to
consume in the course of the day normal
eating Mediterranean diet I would not do
shots um of of extra virgin olive oil
after all it's a fat and uh it's better
to actually spread it out uh in the
context of food also you can actually
enjoy it uh more and always be careful
this a fat you don't want to overc
consume that uh as well now extra virgin
olive oil and a great example of where
the benefits of a food don't increase
the more you have it so more isn't
always more moderation when it comes to
foodish medicine is almost always the
winning formula but especially when it
comes to Fat including extra virgin
olive oil by the way remember I told you
you spin the the crushed olives in a
drum and the fluid is collected oil
floats to the top and the waterers below
well guess what some of those
polyphenols are actually found in the
olive water hydroxy thyrosol ooc canol
is found in Olive water and so if you're
actually eating the whole Olive make
sure that you're actually enjoying the
knowledge that when you actually eat the
meat and you get the juice of the olive
that's also good for you um as well all
extra virgin olive oil something else
you need to know is it's great for
cooking is another way to actually get
it into your system because most food
preparation requires a little bit of oil
in order to be able to cook and cooking
with extra Olive virgin olive oil
actually gets some of the polyphenols
into your food so you get more bang for
your butt if you're cooking healthy food
and you cook an extrav virgin olive oil
the oil makes it even healthier now
there are some myths with with extra
virgin olive oil one of them is that you
shouldn't cook in high heat because it's
got a low smoke point look um You
probably shouldn't be cooking too often
with super high heat and you never want
oil that's actually smoking hot but
actually the smoke point of extra virgin
olive oil is about
325° to 375° depending on the quality of
the oil and guess what that overlaps
with other oils that are used for frying
like corn oil and canola oil and extra
virgin olive oils much healthier than
those so what I would tell you is that
don't be afraid to cook with extra
virgin olive oil although you can
actually have a plane because the uh
smoke point is actually much higher than
people actually think last thing I going
to tell you is um how do you get the
most potent extra virgin olive which
ones have the most polyphenols well it
turns out there are three olives that
contain the highest level of polyphenols
measured in extra virgin olive oil and
they come from Spain Greece and Italy so
if you're looking for olive oils that
actually contain the highest amount of
polyphenol look for Spanish olive oil
pyo olives you look for Greek olive oils
called coroni olives both piku and
coroni are pretty common olives so it's
easy to find these and in Italy if you
want to look for an Italian olive oil
that's very high in polyphenols look for
morolo uh olives used to make the olive
oil so the best way to do this when I do
when I go shopping for olive oil is I
pick up the oil and I actually try to
look for is there anything that says
it's monovarietal meaning only one type
of olive one variety of Olives is used
monovarietal right I look for pql from
Spain Cori from Greece and much less
common to find is actually morolo from
Italy from Umbria as well okay but you
can shop for all of these online and you
can just order the monoral remember P
Cor
and
morolo okay now the last thing you need
to be a little bit careful about is is
um getting fooled by fake olive oils
there's a whole industry of pirated and
fake uh olive oils out there always look
uh on the label carefully to see um if
it actually gives you enough information
some olive oils that are really genuine
they even stamp the Harvest state of the
olives and those are the ones that you
know are actually genuine the ones that
actually are don't specify the varietals
and don't specify the dates you know
look them up online to see if there's
any reports that they might be fake you
definitely don't want to get the fake
kind and finally when you uh bring home
your olive oil uh keep it in a cool dark
place bright light sunlight actually
degrades uh the polyphenols degrades the
olive oil and makes it go bad faster so
dark bottle dark place cool environment
that's the best way to actually store
your olive oil hey there are you ready
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my course now back to the video Eating
blueberries can improve your metabolism
how does they do this bber contain
bioactives one of them is called
anthocyanin the other one's called
proanthocyanidin other one's called
quatin and these actually improve your
metabolism so studies in Turkey have
actually enrolled adults who were
overweight and gave them blueberries to
eat and what do you think they found
well first of all these adults were put
on a reduced calorie diet and a little
bit of exercise just so they weren't
couch potatoes and they were moving and
not eating too much and then after 6
weeks they gave them blueberries to eat
how much really just A4 cup of frozen
blueberries every day for another six
weeks but they gave one group of
blueberries one group of placebos you
know what they found they found the
blueberry eaters lost 8 pounds or 21%
more than the group that was eating the
placebos meaning that if you were having
a healthy lifestyle with exercise
reducing your calories adding
blueberries even frozen blueberries
would actually help you lose more weight
now the other thing is that eating the
blueberry eaters also had less visceral
fat that's the kind of harmful
inflammatory fat that you want to get
rid of within the tube of your body the
blueberry eaters also had better insulin
sensitivity meaning that they had better
overall metabolism as well now here's
the thing about blueberries they are in
season in the summertime and if you're
going to go out to a farmers market or
grocery store looking at blueberries
here's a little tip of what you actually
want to be able to uh avoid don't go for
any of the berries that are green avoid
those they're not ripe and don't go for
any ones that are really really softened
up you know those sort of on their way
to rotting so just avoid those and if
you can't get Summer blueberries that's
okay frozen blueberries just like that
research study showed are actually just
fine here's something else you might not
know about blueberries they have other
names so for example they've been called
wild Huckleberry or even whortleberry
berries and in Europe they're known as
Bill berries use the name that you're
most familiar with but you recognize
them on site they're these tiny little
dark blue super sweet uh berries that
you can find during the summer time now
here's how I I like to use blueberries I
like to eat a handful of them in a
morning just rinse them off always rinse
off your blueberries organic is even
better and then dry them off and just
pop them into your mouth all right uh
that's a great way or you can add them
to some yogurt I always you whole fat
yogurt you can also sprinkle them into a
salad and if you're a baker add them to
muffins that that those are easy ways to
actually get blueberries into your
system all right second incredible point
I want to make is that eating
blueberries reduces inflammation and the
reason is that these bioactives the
anthocyanin Pro anthocyan and cortin are
powerful reducers of whole body
inflammation and we know that
inflammation is resp responsible as a
root cause of many chronic diseases so
it doesn't matter what you got if you
actually eat blueberries and reduce
inflammation that's actually going to be
beneficial to your health and help you
heal faster Okay the third point I want
to make about eating blueberries is they
actually improve your immune defenses as
well and this is a really interesting
one why do we want good immune defenses
well protects us from infection from the
outside world for example but a really
good immunity also protects us from
cancer because our immune system
conducts surveillance throughout our
body and looks for abnormal cells like
cancer cells and wipes them right out so
it was a clinical study that was
actually done at Louisiana State
University where um they actually
studied blueberries uh in the form of a
smoothie versus a placebo of course
that's how a good clinical study is done
and what they did is they enrolled
people who had metabolic syndrome now
you may or may not have metabolic
syndrome but a lot of people have
metabolic syndrome what is that well
that's a combination of high blood
pressure high blood lipids like your
cholesterol triglycerides high LDL B
cholesterol high blood sugars all right
you know we talk about glucose spikes
but actually what it is is that higher
levels generally of your blood sugar and
a big waistline because when your
waistline is bigger it means you're more
stuffed with visceral inflammatory fat
okay so they enrolled this one study
enrolled people with the metabolic
syndrome and they gave them blueberries
in the form of a smoothie how much they
give just one and A2 cups of blueberry
powder in this case um they put them in
yogurt with a little bit of milk so what
they did is they actually measured in
the blood immune cells before and after
um having the blueberry smoothies and
guess what they found they found
drinking the blueberry smoothie led to
an
88% increase increase in special immune
cells called myoid dri cells myoid
djeric cells help protect against the
infection in contrast to people who had
the placebo smoothie No Blueberries had
no increases in these special immune
myoid dendritic cells the other thing
that has been done to look at
blueberries and their effect on immune
system is that they studied the effect
of blueberries on special immune cells
called natural killer cells or enk cells
now here's the thing uh they studied
them in people who uh we exercising now
when you exercise you have a big uh
surge in your immune cells very very
briefly okay and then when you stop
exercising you have a Plunge in your
immune system all right a Plunge in your
a dip in your immune system so a
clinical study was done looking at
people who are physically fit and they
wanted to see uh what the effect of
eating blueberries were so they gave
these people uh two cups just a little
under two cups 1.7 cups of blueberries a
day to eat every day for 6 weeks all
right then they put them on an exercise
test a treadmill and then they measured
their blood before the blueberries uh
before exercise and during exercise they
actually had them before just before
exercise they had them eating a little
bit more uh blueberries like almost
three cups so an extra cup let's call it
and then they put them on the exercise
system and they drew their blood
afterwards you when what they found they
found that blueberry eaters had an
increase in their natural killer cells
just by eating blueberries so more
defensive natural killing cells um these
are immune cells uh just by eating
blueberries and then after exercise
instead of actually having a plunge of
their natural killer cells blueberry
eaters kept them um level so they
actually did not have a dip in their
immunity so this actually shows that
actually eating blueberry is good for
lowering inflammation raising immunity
good for metabolism shrinking waistline
losing some weight and overall just
making you more fit in every single
sense of the word so hope you enjoyed
watching this video and thanks for
watching hey if you like that video then
you're going to love this one check it
out