Kind: captions
Language: en
when you check the ingredient label you
can quickly identify the chemicals that
are in the food and you can ask yourself
is that something that I want to put
into my body that could potentially
cause oxidative stress and shorten my
longevity then you can decide how you
want to answer that question the first
thing I want to say is that there are
many many factors that contribute to
longevity which is really how long
you're going to live so let's let me
just kind of walk through some of those
factors number one there's genetics all
right then there's Li the lifetime of
exposure that you've actually had to
harmful substances in the
environment do you remember when you
were a kid waiting for a bus or standing
at a bus stop and and that bus pulled
away and belched um some diesel fumes
right into your face right I do um
that's an exposure uh and then there's
whether or not you actually have a
disease or multiple diseases uh that can
actually erode your health or health
defenses there's medications that you
might be taking to help treat one
condition which might be beneficial but
the medications could have side effects
that can have consequences for how long
you live as well all right and then
there is the amount of risks that you
take in your life that can affect your
longevity do you Skydive do you base
jump do you do free solo climbing do you
cave dive or maybe you just drive really
fast on the highway right these are all
risks and then there's sort of the Pure
Luck of the draw avoiding accidents for
example like you just happen not to be
the person that the other guy coming
down the road is actually going to hit
so I'm actually telling you this because
there's a lot of things that can
actually affect longevity but we do know
that diet and lifestyle play a huge role
on whether you optimize the chances
you're going to live a long time now
we're going to talk about the foods but
I want to talk a little bit about
lifestyle too if you um for example uh
are sedentary and you don't move a lot
don't exercise a lot um and you lose
muscle mass that actually compromises
your chances of longevity um if you
smoke cigarettes really really bad uh
for your longevity and by the way it's
not just cigarettes really tobacco use
so some of the chemicals in tobacco
whether you inhale it um or uh keep it
in your G uh has negative effects uh in
your body and vaping actually is also
really harmful uh it turns out years
later that vaping can actually
compromise your ability to live a long
time um other things that can actually
uh lifestyle wise if you don't get good
quality sleep uh sleep's actually quite
important for longevity and brain health
uh and uh that can actually compromise
uh you as uh well so point is there's a
lot of things that can affect longevity
and obviously diet is one of them now
I'm actually doing research on longevity
right now so this is an area that I'm
actually diving into I can tell you it's
quite complicated um the good news is
that there are actually some foods that
you can eat that actually improve your
longevity I'm not going to talk about it
on this video but I will make a video in
the future uh that are actually going to
identify what those foods are and how
much you should eat okay but for this
video let's talk about some of the foods
that can shorten your life or compromise
your longevity all right first food I
want to point out are ultr processed
foods upss now UPF Ultra processed foods
are being talked about a lot um one of
the things that is conclusive really uh
from all the research that's been done
medical research been done is that
eating a lot of ultra processed foods is
harmful to your health and it actually
is correlated with less Long lower
longevity okay less longevity now it's
really hard to avoid Ultra processed
foods you know it's one of the uh things
that most of us grew up with you know um
and by the way ultr processed foods were
kind of invented as one of the big
advances in the 1950s by the food
industry they made food tasty cheap and
convenient like what's better than that
right so uh you know after World War I
uh you know Society was becoming more
prosperous and food was becoming more
widely available so how do you actually
get lots of food out make it cheap make
it tasty and make it super convenient
and this actually led to this revolution
at the time and Innovation at the time
that was uh called uh ultr processed
foods so um this revolution thought to
uh help to solve hunger democratize
nutrition and at that time by the way
nutrition was really just macros like
proteins and fats and carbs but Ultra
processed food is basically
using factories to machine and package
foods that food chemists engineer to be
tasty it tastes really really great and
adding synthetic materials to it like
preservatives that would help the
products uh last longer on the Shelf um
both in the grocery store and also at
home right that was considered an
incredible uh Innovation at one point
and then of course uh there's flavorings
that get put in there a lot of the
flavorings are artificial flavorings you
see this a lot in Ultra processed foods
you know it's really hard to know what
those artificial uh flavorings are or
artificial colors right um uh these dyes
that actually make their way into uh
food so flavorings coloring and
preservatives these are all additives
that are put in there St stabilizers um
anti-caking all kinds of emulsifiers
thickeners all kinds of things that are
added um by these f by by the companies
that are making these manufactured Foods
this was considered a big innovation but
those are all Ultra processed foods um
chips in a bag uh or in a tennis can
like thing you know those stackable
potato chips that all look exactly the
same an interesting story behind that um
and another form of ultra processed food
that was once considered a huge
innovation in the 1970s it's an entire
meal um many of you may not remember
this but TV dinners were really in a
foil tray and you just pop the whole
thing in the oven uh later they put them
in plastic and you stuck them in the
microwave and you know within seconds
minutes you actually had a piping hot
complete meal well listen that's not
fresh cooked and in order to make it
taste great uh additives are put in
there uh to stabilize it uh to make it
cheaper they uh skimped on some of the
ingredients but it did taste good all
right and you know these are innovations
that led to the creation of ultra
process you see them everywhere if you
take a a road trip and you stop by the
gas station you know uh you fill up your
tank and then you go into the gas
station into the store um and you see
all the stuff hanging that's all Ultra
processed foods if you're at the airport
and you're on your way walking to the
gate with your luggage and you stop by
the news uh stand and you go in there
and it's all you know shelves and rows
and displays filled with ultra processed
foods that's what I'm talking about all
right now here's a problem it turns out
that ultrapress foods are associated
with the development of chronic diseases
they actually increase your risk of
developing chronic diseases that can
shorten your life that's actually
something why you want to avoid Ultra
processed food so what are some of the
conditions that Ultra processed foods
are linked to well uh upf's actually
increase our risk for cardiovascular
disease for multiple types of cancer for
type 2 diabetes and all the consequences
of diabetes metabolic uh problems uh
vision problems kidney problems uh
vascular problems blood vessel problems
um ultrapress foods are associated with
a higher risk of obesity and a higher
risk of dementia as well so regardless
of how long you live you actually want
to be able to have a sharp brain right
so so you don't want to actually have
dementia and live a long time with like
really severe dementia well look Ultra
processed food is eating it actually
attached connected to increasing risk
for all of these now we don't know the
exact reason the exact mechanism that
Ultra processed foods cause these health
problems but what is true is that
artificial preservatives and artificial
flavors these can all uh and colors they
can all cause oxidative stress stress to
our healthy cells this can also damage
DNA and when you damage your DNA okay
this speeds up the process of cellular
aging all right so if you want to live a
long time you don't want to speed up
your aging you want to if anything slow
it down all right I'm not talking about
anti-aging I'm just talking about not
speeding up the process of Aging all
right check this out I've got a free
guide on my favorite breakfast foods to
eat for longevity from what's in my mug
to what I look for when I buy these
Staples at the grocery store it's all
right here all you have to do is click
on the link and enjoy now Ultra
processed foods also often contain um
synthetic sweeteners that you know that
give your brain that sweet hit um or
thickeners emulsifiers they give you
mouth feel uh things that make the food
uh appealing in some way shape or form
well these artificial sweeteners for
example and some of the emulsifiers the
thickeners have now been shown to damage
your gut microbiome now your gut
microbiome are the 36 trillion healthy
bacteria that live in your gut in your
colon specifically an area called the
seeum CCM is right where the appendix
actually is U most of them live there
and these healthy bacteria are really
really important for your overall Health
and Longevity because they um help to
improve your immune uh immunity your
your immune defenses they help keep your
body sensitive to insulin now they fight
insulin resistance they help manage your
blood glucose level they make your blood
glucose very efficient um they lower
inflammation uh they prompt faster
healing inside your body and
ultra-processed Foods eating them
actually damages this gut microbiome and
therefore damages this protective
effects of your microbiome of your
Healthy cut bacteria you're damaging it
so as a result of eating ultr processed
food you can develop chronic
inflammation now that's a setup for
almost every significant serious disease
that can shorten your longevity all
right and damaging your gut microbiome
can lower your immune defenses they can
make you more vulnerable to bacteria and
viruses these are Invaders outside of
the body and a lower immunity uh
internally can also make you more
vulnerable to cancer because your immune
system conducts surveillance all day
long looking for tiny little microscopic
Cancers and they find something abnormal
they just take them right out all right
but when you actually have damaged to
your gut microbiome and you lower your
immunity all right now these defenses
this got microbiome function isn't
working uh uh the right way so you wind
up at becoming more vulnerable to
Invaders from the outside and the inside
of your body now Ultra processed foods
also often contain artificial coloring
now uh some of these have actually been
associated with cancer development and
are banned in some countries still used
in ultr processed foods available in
other countries uh as well now on top of
all this
Badness Ultra processed foods are often
packaged in plastic right and now we
know that plastic uh wrapping around
food or Foods you know that are sold in
plastic those Plastics Can Shed
microparticles microplastic particles
into the food or the beverages we know
that this is the problem because you can
now find microplastics in our
bloodstream and we also know that
microplastics inside our body can stick
to our blood vessels and in fact when
the blood vessels start to get narrow
right this is an
atherosclerosis uh uh clinicians
cardiologists and neurologists have
actually been able to find plastic
particles embedded in the plaques that
narrow our blood vessels all right and
if a study from Italy showed that if
somebody has narrowing of their blood
vessels and they've got microplastic
studying it it increases the risk of
having a fatal heart attack or stroke by
fourfold all right significant all right
microplastics are a big problem uh we
also know that microplastics accumulate
in our brain in fact you can measure it
on a scale how much plastic actually
accumulates um people micro researchers
have also found microplastics in the
testicles in human semen uh and also in
the human penis uh as well uh so this
microplastic issue you know where food
is ultra process foods are plast are
packag in plastic another reason uh that
they're it's not good for your overall
uh Health all right so what's the
solution to all this look what I'm
trying to tell you is eat less Ultra
processed foods it's very hard to avoid
all of it all right we're all human all
right we're going to be eating some of
this stuff uh just because but if you
know that it's not good for you and it
actually shortens your longevity you're
going to be probably less likely to eat
it all the time all right so here's what
I'm telling you when you go to the
grocery store focus on buying fresh
produce Frozen's okay too all right but
hopefully not pla packag in plastic
which a lot of frozen foods are all
right get fresh produce fresh meats and
dairy if you eat those avoid things that
are manufact if you can anything in a
factory or packaged up okay in a box in
a bag in a jar uh in a can if you can
avoid the things that have been made in
a factory you're cutting down your Ultra
processed foods another little tip for
you is I think buy ingredients rather
than finished Foods right so just buy
the raw ingredients and then make it
yourself that way you can control
everything that you're putting in your
body you know everything that's in there
and if you do buy something this
prepackaged please check the ingredient
label and and you want to look for the
chemicals that you don't want in your
body right you can do whatever you want
right we live in a free country but when
you check the ingredient label you can
quickly identify the chemicals that are
in the food and you can ask yourself is
that something that I want to put into
my body that could potentially cause
oxidative strength uh stress and shorten
my longevity then you can decide how you
want to answer that question all right
so basically if you want longevity eat
more of the good stuff polyphenol food
Whole Foods with polyphenols lot of
dietary fiber in order to actually you
know boost your health defenses that's
what I write about my book Eat to beat
disease right here how that you show up
your health defenses with Whole Foods
and eat less of the bad stuff right the
synthetic chemicals the additives the
thickeners you these chemically modified
foods all right what was once at
Innovation decades ago they're now
considered a health hazard so we're
going to eat it every now and then but
cut it down if you can't cut it out Al
together all right and check the
ingredient labels so you're always
looking uh for uh the problem more of
the good stuff means less of the bad
stuff and your health is going to thank
you and give you more longevity all
right so cut down Ultra processed foods
if you want to live long processed Meats
from the deli now I got to give you a
little background here because we all
grew up with eating processed Meats
probably at least you're familiar with
it if you've ever had deli food been to
the deli uh had had a school lunch
packed for you maybe by your mom or on
the lunch line you've probably eaten
salami
baloney ham pressed turkey you know
number of these processed lunch meats
all right well turns out that processed
meats are not a healthy choice they're
high in salt all right that leads to
hypertension high blood pressure which
leads to um a number of harmful
consequences including cardiovascular
disease increased risk for stroke it
also uh puts us at risk for kidney
disease which is that the most common
cause hypertension for kidney damage
once you have kidney damage and I made a
video about kidney damage you should
check it out once you have kidney damage
you wind up having all kinds of problems
Downstream it's can kidney damage is
kind of like a domino you tip over one
side and all these other dominoes start
to fall from your metabolism to your
heart to your brain uh leads to all
kinds of other terrible problems but
high salt foods like processed Meats not
good for your health the other thing is
that processed Meats often contain
additives these additives are
preservatives uh they could be um
artificial coloring sometimes artificial
flavoring um and there's fillers that
are often found in these foods that you
frankly don't want in your body now one
thing that you probably don't know about
processed Meats uh that you should know
about is that have you heard of meat
glue meat glue all right what is meat
glue well meat glue was invented in the
last century and that's what allowed
processed meat manufacturers to assemble
bits and pieces uh of cheap uh Remnant
Meats uh from The Slaughterhouse or from
other meat processing plants and they be
able to put them together into something
that looks like a coherent hole and then
they grind the meat bits into a fine
paste and use meat glue to be able to
mold it together now meat glue is made
by the military they're actually trying
to create Foods rations for soldiers but
you got to glue things all together and
make it look like whatever you want so
for example you know in the deli they if
you take a look at the deli counter they
have processed meats that are perfectly
round cylinders right I mean these are
like cylinders of meat that they
actually put onto the slicer and they
slice these perfectly round thin sheets
like baloney like salami like turkey
well look you know what a pork looks
like a pig looks like uh you know what a
turkey looks like does a turkey look
anything like a cylinder nope here's the
actual reveal those like a like deli
turkey all right that comes in a round
sheet the slices that's actually the
leftover bits of turkey all right
whatever they can scrap scrap together
they grind it up into a fine paste and
then they add meat glue to it all right
and that with that meat glue they can
mold it into the shape of that cylinder
firms it up now you can slice it all
right that is what's deli turkey that's
the
healthy choice that um we all grew up
thinking that eating turkey is healthier
nope not true at all um I I also know
that they have like the cylinder uh
chicken and what what makes you think
that the ham actually comes out exactly
like a square it doesn't all right so
basically meat sawdust held together by
Meat glue that is actually one of the
things that you can expect is going to
actually have additives and other
chemicals that you don't want to have in
it now processed and cured meats have
also been designated a class one
carcinogen by the W or Health
Organization which means that there's
sufficient evidence that they can
actually cause cancer in humans
especially color rectal cancer now that
makes sense because you're eating this
processed meat it's going down you're
actually exposing your gut your lower
gut to a lot of the toxins that could be
produced uh from this meat now processed
Meats also contain a lot of saturated
fat and while there's controversy about
just how bad saturated fat is we do know
that um there is enough evidence to
suggest it's not good for cardiovascular
health all right and saturated fats are
are not as good as mono or
polyunsaturated fatty acids that you
would get in um exted olive oil or
seafood with healthy
Omega-3s all right and eating a lot of
processed Meats has been linked to a
higher risk of obesity so that's gaining
extra body fat cardiovascular disease uh
but what about dementia how does that
work out well researchers looked at data
recently at the uh Embers Association
International conference and there was a
study that looked at
130,000 people and these were
individuals that were um in a big
research group called The Nurses health
study and people that were also in those
were women and they were looking at men
from the health professionals follow-up
study so this is a group of women this
is a group of men 130,000 people all
together and what they found was that
there was a clear connection between
eating processed Meats like deli meats
and Alzheimer's disease in fact what
they found was that eating just two
servings of processed meat each week
increase the risk of developing dementia
Alzheimer's Disease by
14% just two servings a process meets
increased your risk by
14% okay so what is the solution uh to
eating processed meat well look I mean
it's pretty easy to actually stay away
from processed meat uh if you don't buy
it and you don't eat it if it's offered
to you but here's a good swap out and
this is actually something that I do
myself rather than have deli meats uh in
your fridge you could actually buy um
tinned seafood tined fish for a quick
lunch right deli meats are quick and
convenient well what about a tined fish
now tinned seafood tinned fish sardines
anchovies mackerel tuna absolutely
delicious you can also get squid get
octopus
these uh tinned fish or seafood are
called conservas in Spain it is
considered a delicacy um and you can get
protein from the seafood plus the
healthy omega-3 so you're getting
healthy fat not saturated fat and you're
actually getting good protein all right
uh none of the additives all right and
basically don't forget Omega-3s actually
lower your uh buildup of body fat so
they improve your metabolism omega3 is
also lower your risk of dementia and
cardiovascular diseases as well so you
know you get a winning combination if
you actually swap out your deli meats um
and swap in conservat or Tin Fish so
where do you actually find these tins if
you go to a specialty store you know a
place that would actually sell imported
from Europe you'll often find conservice
but even in a regular grocery store if
you go into the middle aisle now I know
a lot of people say don't shop in the
middle aisle I tell people to go into
the middle aisle but look for very very
specific healthy things go to the
section that sells um Tin Fish like tuna
fish ask somebody where's the tuna fish
section they'll point you right into
that section ignore the tuna fish for
the moment all right um tuna not that
great a food because it can actually
contain um Mercury if you want to
actually have low mercury tuna the kind
of can tuna you want to have is made
with skip Jack tuna has virtually no
mercury in it skip Jack tuna would be
the kind you want to get U but in that
same section you'll often find these
other types of tined fish mackerel you
think it tastes fishy no it doesn't
actually it tastes absolutely delicious
so if you want to actually swap out your
deli meats and swap in conservice tin
Seafood that's a way that you can
actually get away from the salt get away
from the saturated fat get away from the
artificial additives that are actually
placed in these processed meats that can
actually cause weight gain uh associated
with cancer processed meats and
increases the risk of of Alzheimer's
disease and you can swap in these Tin
Fish traditional uh type of quick eating
food packed in extra virgin olive oil
with some spices and herbs actually
really really delicious and now you get
a good source of protein which is
seafood with healthy omega-3 fatty acids
all right which have been shown to lower
weight gain help to fight body fat which
has been shown to decrease the risk of
certain Cancers and also decrease the
risk of dementia so completely the
opposite direction from the process
meets um and if it's an extrav virgin
olive oil you can also get the healthy
polyphenols from uh hydroxy tyrol ooc
canol it's also extra virgin olive oil
right little trick uh to to dodge the
harm of deli meats all right the next
food I want to talk to you about that's
high-risk and again I'm going to tell
you about I'll give you a solution to
swap it out but another food is candy
bars all right candy is a confection
made in a factory combines lots of
ingredients together mostly sugar but
then you've got all kinds of fats and
maybe some chocolate uh might not be
good quality chocolate it might not be
heavy cacao and then all kinds of
additives emulsifiers thickeners
stabilizers preservatives artificial
coloring artificial flavoring all that
kind of stuff all right and we've loved
it at kids we didn't give a second
thought to it when we were kids eating a
candy bar all right like if you've ever
gone trick-or-treating for Halloween you
know get a big uh gunny sack pillow sack
full of candy and you eat it it looks
great tastes great but incredibly
unhealthy as a snack all right and
here's why besides being loaded with
added sugar right that's candy it's
sugar all right and and sugar can be
hazardous your metabolism you know I
would I would dare say that you probably
don't eat a ton of candy bars very few
people do that all right but even when
you uh reach to pick one up you should
realize it's that's going to be a big
car blo to you because of the sugar
alone right kind of like soda but the
key thing is that beyond the sugar you
actually are having all these other
additives that can damage your gut
microbiome in fact some of these
emulsifiers that thicken um the candy
bar you know they give you the nut they
give you the the stuff that holds that
candy bar together these emulsifiers
have been shown to damage your gut like
or biome this is the 39 trillion healthy
gut bacteria that normally lives in your
lower gut near your C
that lowers inflammation that's what
they normally do you damage that
inflammation goes up you don't want that
all right uh and by the way when you
damage your gut
microbiome uh healthy gut bacteria
normally helps insulin sensitivity helps
you pull that uh glucose out of your
blood and put it into your cells and
store it away in your body fat where it
belongs if you actually damage your gut
microbiome you derail your insulin
sensitivity now your actually metabolism
is off whack all right and it's going to
be harder to actually lose weight uh the
other thing is that many of these
additives uh have carcinogenic potential
uh and uh and eating a lot of candy uh
eating a huge amount of of ultra
processed suets linked to an increased
risk of dementia as well all right so
these are the candy bars are are sort of
a poor choice uh they actually can
increase your risk for all kinds of
chronic diseases metabolic diseases uh
cancer and uh dementia so it kind of
degrades your uh your health now so what
do you do about that like like first of
all if you want to eat a candy bar once
in a while go for it just try to choose
something healthy and you know don't eat
the whole thing you know no one told you
to eat the whole thing but what you want
to do is spend uh make a knowledgeable
Choice re recognizing that's not be be
good for you here's what the the choice
that I would recommend instead rather
than a candy bar make your own snack you
want to make a really healthy snack you
know just kind of how I told you you
swap out a processed Meats for you know
tin Seafood you want to swap out candy
bars for make your own trail mix all
right so here's how you do it you go buy
some bulk nuts uh tree nuts so whatever
your favorite ones are uh cashews uh
pistachios uh almonds whatever you have
all right right um and you and you get
them and you can buy some of your
favorite dried fruits as well okay
ideally get organic dried fruits because
you you're not going to be be able to
wash them right um because they're
already dried but things like dried
organic cherries or dried organic
blueberries or dried um cranberries
organic cranberries are great choices by
the way these types of dried fruits
contain allic acid they contain
bioactives like anthocyanins other
bioactives that beneficial for your gut
microbiome beneficial for um improving
your metabolism burning down harmful
body fat uh elogic acid anthocyans for
example cut off the blood supply feeding
cancer so they're cancer protective and
actually the dietary fiber uh can lower
the risk and these dried fruits can
actually lower and nuts can lower the
risk of developing dementia as well plus
tree nuts contain healthy fats and the
fiber of tree nuts is good for the gut
microbiome all right so take your tree
nuts if you want to roast them slightly
you can roast them on a cast iron pan
you know uh just heat it up heat the pan
up on the Range just toast them a little
bit all right you can just smell the the
the nuts when they're as you start to
warm up don't burn them but just roast
them lightly until they smell nice then
cool them off and take these other dried
um fruits all right and most of them are
small enough uh but you could cut them a
little bit if you want to chop them up
finer and then mix them together with
the nuts right and store them in an
airtight container and now you actually
have a fantastic healthy alternative to
uh a candy bar that's going to actually
lower your risk of metabolic disease um
weight gain it's going to lower your
risk of cancer and lower your risk of
Alzheimer's dementia as well convenience
store snacks like chips right so who
hasn't actually been in in an airport
and while you're waiting for your flight
you walk by the new stand and look at
all those snacks there right that's a
convenience store or maybe you were
filling up your uh car with gas you
stopped at a gas station on a road trip
and you go inside the pay and look at
all those snacks you go for some coffee
and there's a ton of snacks there and
you feel tempted to go pick one of those
things up all right snack foods we all
grew up with it potato chips corn chips
um Cheetos all that kind of stuff right
um probably things that you started
eating when you were a kid maybe you
don't eat them as much now but here you
know like now you kind of maybe feel
like you don't want to buy them as much
but a lot of chips are deep fried the
deep frying is not in good quality oil
and deep fried snacks you know like
those um pork skins uh or french fries
or uh potato chips the deep frying
causes the formation of chemicals
because of the frying method called
acrylamides a c y l a m i d s
acrylamides on the foods themselves and
in the lab these acry amides are
powerful carcinogens they actually cause
cancer in lab animals all right so you
don't want to do that chips also contain
a lot of salt chips also can contain um
saturated fats bad for your metabolism
the acry increase your cancer risk um
the high sodium increases your blood
pressure and overall Ultra processed
foods like the kind of chips that you're
getting increases your risk of dementia
as well now eating a couple of chips
every now and then it's not going to
hurt you badly you're going to bounce
back from that but very rarely do people
buy a bag of chips and just eat one or
two of them right Devour the bag you
know and if you're flying on an airplane
and the flight attendant offers you some
free stuff A lot of times there's chips
there and are you going to eat just one
or two nope you're going to devour a
whole bag if you do that regularly
you're going to be actually putting a
lot of these harmful acry amides and and
saturated fats um high salt and there
might be artificial preservatives and
coloring and and flavorings in this all
of this adds up to be not so good and
the chips are a source of calories one
bag of chips contain about half the
calories you're supposed to consume the
entire day all right and by the way the
chips do not have those healthy bioa
actives in dietary fiber um so you know
bag of chips kind of our empty calories
as well all right not as bad as the soda
but kind of in the same direction all
right so what's a good swap for bag of
potato chips again I'm going to come
back to my favorite which is you know
some tree nuts as a snack all right
they're
filling um they actually inate you so
you're less likely to overate the next
meal they have a little bit of crunch
all right so maybe not crispy but they
have a little bit a crunch they can and
and nut tree nuts can actually be Savory
too they could have a Savory salty
flavor but if you're going to actually
get and they have good sorts of protein
and they've got dietary fiber uh some
healthy fats as well but if you are
going to get an convenience store and
buy a bag of tree nuts I am going to
give you a caution a lot of the kind of
most appealing tree nuts you know
they're going to be barbecue flavor
they're going to actually have um Thai
Chili flavor or there's some other uh
flavoring to them you know
wrench dressing
flavor please those flavorings are
usually loaded with artificial additives
so pick up those bags I'd avoid them all
together but if you want to take a look
pick one of those things up look at the
ingredient label and see if there are
chemical names sounds like the like
sounds like those ingredients belong in
a chemistry lab that's an ultra
processed food put it back look for
something plain you know plain simple
roasted nuts that's actually tree nuts
that's actually what's going to be a lot
better for you as a swap all right so my
little tip there hope you learned
something new from this video thanks
very much for watching and see you on
the next video Dr Lee out hi there if
you enjoyed watching this video I know
you'll love the next one stay here and
check it out and I'll see you there