Kind: captions
Language: en
extrav virgin olive oils 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 food is medicine is almost
always the winning formula I enjoyed my
coffee with a little milk or a little
Cream Dairy turns out that's not the
best way to drink coffee so I actually
have it straight now and the reason is
this all right all you coffee lers out
there you can join me enjoying a cup of
Joe and I'm going to tell you why 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 one 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
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 one 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 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 a
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 coffee contains something
called chlorogenic acid and chlorogenic
acid uh activates our metabolism and the
way it does it is by stimulating the
production of brown fat and 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
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 heart 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 6
months or so not a hug 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 uh chemicals actually
get down into your gut and it protects
our gut microbiome it shifts the gut
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 weight 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 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
and 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 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 all right so now
drink the coffee that you had 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 nut
milk almond milk
soy milk all of those will actually 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 3 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 C
coffee stimulates your stem cells coffee
improves your metabolism by burning down
harmful body fat and you watch 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 that caffeine
uh is really good and if you're
sensitive caffeine you can try to get
decaffeinated coffee all right that
would be fine it still has chlorogen
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 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
tyrol and oo canol 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 tyol 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
oleocanthal are good for the lining of
the blood vessels as I told you the
endothelium and there are 32 two 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 bioactiv are found in
olives olives are one of the most
important fruit fruits in the
Mediterranean diet if you've ever never
seen an olive tree it actually grows in
uh arid uh hot weather it's got kind of
a Dusty 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
this 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 to the top
right oil is lighter than water that's
the good stuff and the water actually
settles down to the bottom now the oil
actually for extra version First ress
olive oil will actually you 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 and you don't filter
it that's what First Press extraversion
oliv was and those polyphenols 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 oleic 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 and it was a
study clinical study done in Japan look
at 3,000 men and women and this was
published in a journal of epidemiology
that showed that the consumption of
oleic acid correlated with the reduction
in the inflammatory marker called C
reactive protein in the blood after
taking OIC acid now extrav virgin olive
oil also has a little bit of Omega-3
polyunsaturated 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 using salad
dressing uh in a dish that actually is
sauteed in 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 t spoons 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 over consume that uh
as well now extra virgin olive oil is 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 food as 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
waterers below well guess what some of
those polyphenols are actually found in
the olive water hydroxy thyrosol ol
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 buck if you're
cooking healthy food and you cook at an
extrav virgin olive oil the oil makes it
even healthier now there are some myths
uh 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 OES which
ones have the most polyphenols well it
turns out there are three olives that
contain the highest levels of
polyphenols measured in extra virginal
olive oil and they come from uh Spain
Greece and Italy so if you're looking
for olive oils that actually contain the
highest amount a polyphenols look for
Spanish olive oil Piko olives you look
for Greek olive oils called coroni
olives both pyo and Cori 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 poly Fels
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 mono varial meaning only one type
of olive one variety of Olives is use
monovarietal right I look for pql from
Spain Cori from Greece and much less
common to find is actually morolo from
Italy from umbrea as well okay but you
can shop for all of these online and you
can just order them monoral remember p
coroni and morolo okay 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 pired 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 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 chocolate is a confection
it's candy chocolate is actually made um
with cacao cacao is a plant-based food
which contains polyphenols the more
cacao you have in the chocolate the
darker the chocolate right it's a 70%
caca 80% caca even 100% cacao that's
when you actually have a lot of the
polyphenols from the cacao plant
plant-based one of the things that we
look for uh is for healthy chocolate is
the percent higher levels of cacao the
more the better I always say 80% or
higher is exactly what you want okay now
what does H dark chocolate do for you it
does a lot of things one of the most
important things uh the polyphenols do
is it recruits your stem cells all right
that's right we all have uh stem cells
in our body they were left over when we
were growing in our mom's belly in the
womb and they formed our organs all
right uh so when we were actually born
there were extra stem cells left over
about 70 million all right and they all
got packed away stored away uh in our
bone marrow so our bone marrow is the
little uh uh spongy stuff in the middle
of our bone if you ever took a chicken
bone and broke it in half you would
actually see that brown stuff in the
middle that's bone marrow that's packed
with stem cells so uh eating chocolate
the chocolate bioactives called
proanthocyanidin actually calls out
those stem cells uh into our bloodstream
it signals to them so they come flying
out of our bone marrow like bees coming
out of a hive and they circulate around
our blood and you know what they do they
look for areas that need to be fixed
like potholes in a road they're looking
for where they need to patch and not
just uh in your uh uh in your blood
vessels although that's a very important
Place uh for um dark chocolate to have
its activity the pro anthocyan is stem
cells and fix your blood vessels but
also other organs as well right the stem
cells are going everywhere your brain
your heart your liver your lungs
everywhere so uh dark chocolate is
actually a way of stimulating these stem
cells to come on out in order to be able
to do their thing hey there have you
heard of intermittent fasting I'm sure
you have it's not what you eat but it's
about when you eat and I've got a simple
guide to help you get started with
intermittent fasting if you're looking
for an easy way to boost your energy and
improve your health and maybe shed a few
pounds along the way this could be the
perfect solution for you in my guide I'm
going to show you how fasting helps your
body burn fat and also repair itself
it's an easy thing that you can do
effortlessly every single day plus I'll
give you tips on how to succeed with
intermittent fasting and I'll tell you
the science behind why this works just
click the link below to grab your free
copy or scan the QR code on the screen
right now now let's get back to the
video how do we know by the way that it
actually works well Studies have been
done where they take where they took men
uh who have uh cardiovascular disease
coronary AR disease we know uh that they
have uh ratty ragged blood vessels not
good blood flow and they actually can do
a test called flow mediated dilation
this is basically where you see how
resilient uh the blood vessels are good
normal healthy blood vessels very
resilient all right and ones that are uh
sick uh with cardiovascular disease not
so resilient so how do you study this
you basically blow up a blood pressure
cuff like just like in a doctor's office
um and they put an ultrasound and when
the blood pressure cuff is completely
squeezed you're actually cutting off the
blood flow all right you count one
Mississippi two Mississippi three
Mississippi and so on and so forth all
right there's no blood flow going
through then you release it suddenly and
blood Jets right through the blood
pressure cuff and now you take the
ultrasound to measure how quickly the
blood vessels uh adapt and rebound uh
after the blockage all right so you have
no flow all of a sudden a ton of flow
okay a tsunami of blood comes out how
good is your blood vessel when actually
receiving it how resilient is it this is
called flow media dilation fmd all right
because the blood vessels have to dilate
when more blood flow comes through and
it turns out that uh Studies have looked
at um people who have had dark chocolate
actually cacao beverage and they found
that having the cacao beverage actually
helps the blood vessels become more
resilient because the stem cells have
actually come out and fixed and repaired
and regenerated the areas of the blood
vessels in order to keep them as healthy
and as resilient as possible all right
so this is basically taking about two
cups of of of hot cocoa dark chocolate
uh for a month 30 days and some people
are able to double the number of stem
cells that come out of their blood
vessels okay so we now know that dark
chocolate is good and why it's good for
us but what about this issue about heavy
metals what's up with that all right
remember I told you cacao uh is a
plant-based uh food comes from the cacao
pod if you haven't seen a cacao po it
kind of looks like a hard football it's
a little bit skinnier than a football
all right it's heavy though heavy like a
football and inside are these uh uh
seeds that uh uh that um get roasted and
fermented those are the beans uh that
goes on to actually be crushed and
powderized and turned into cocoa powder
and made into uh chocolate Okay
plant-based all right that means it
grows out of the ground from a Cacao
Tree now the caca trees tend to on
tropical areas especially volcanic areas
and what happens in these tropical
volcanic areas is that um there's a lot
of activity geological activity and in
deep inside the Earth are heavy metals
all right we're surrounded by heavy
metals arsenic lead cadmium scary
sounding right okay you don't want them
from a factory spewing it out into the
air um around your house but I can tell
you that that uh present in the Earth
are natural amounts of these uh cadmium
and lead and arsenic all right so in
plants growing around volcanic areas you
actually tend to have uh the roots take
it up and you wind up actually having
more uh in the environment and so cacao
beans uh pods tend to pick up more heavy
metals that's one of the reasons by the
way that uh dark chocolate has these
heavy metals all right another reason
that heavy metals can actually
accumulate is
unfortunately many of these cacao
plantations are in industrialized
developing countries uh where they're
not taking care of the environment so
some of the caca trees are near toxic
dumps now you've got dust flying
everywhere that's not healthy for you
these toxic Metals lead and cadmium and
so on and so forth and and a lot of
times these caca pods um are open up and
the seeds are dried right out in the
open right bright sunny tropical
environment drying the seeds well guess
what if there's Le cadmium heavy metals
in the air in the dust they might fall
down onto those seeds they going to get
crushed so um those are two explanations
for how cacao even gets any heavy metal
and although we haven't really checked
yet uh if I bet if you checked many many
plant-based foods that grow in those
areas you'll also see uh uh heavy metals
present but we now know chocolate uh
products can actually have it because
there was a report um research report
done by Consumer Reports which is sort
of a research group that evaluates
products for quality and safety and
construction and all that kind of stuff
and what they did is they looked at 28
chocolate bars and then 48 chocolate
based products this was published a few
years ago across seven categories so hot
chocolate mix uh chocolate bars and even
chocolate chip uh chocolate chips and
what they were looking for are two heavy
metals they were looking for lead all
right and they were looking for cadmium
and what they found is that every single
product had a little bit at least a
little bit of lead or cadmium now why is
that important well if you have a little
bit of letter cadum no big deal but if
you continuously eat this ingest it and
you start accumulating lead and cadmium
into your bloodstream well it's a setup
for problems uh accumulation in our
tissues in our body of heavy metals can
cause arhythmia heart problems it can
interfere with the generation of red
blood cells so you wind up having anemia
it can interfere with your brain and
cause memory loss it also can accumulate
and damage your kidney as well so heavy
metals nothing to joke about these are
actually really concerning contaminants
in our environment so what this Consumer
Reports uh uh study did is take a look
at all these chocolate products products
and figure out which ones actually had
unacceptably high levels so I'm not
going to go into all the different uh
products uh that they tested you can
look them up yourself on consumer
reports just go on Google and search
Consumer Reports chocolate and heavy
metals and you'll find that report right
out there but in this report the part I
want to call your attention to is that
they also found chocolate products that
actually had the lowest levels of heavy
metal so the these would be of all the
chocolates the safest ones to have so
let me tell you what they are the one of
them is called masted organic dark
chocolate 80% okay that's a safe one
then coca tasa organic dark chocolate
70% that one also had low lead coca it's
a cocoa then girer Deli intense dark
chocolate
86% cacao all right that's a good dark
chocolate 86% a lot of those poly
funerals and then jiren Deli intense
dark chocolate
72% cacao those actually let the pack so
let me go over them again the massed
organic dark chocolate 80% uh Coca tasa
organic dark chocolate 70% cacao jiren
Deli intense dark chocolate 86% cacao
and jir Deli intense dark intense dark
72% cacao these are the ones that were
considered the safest all right they the
lowest levels of both lead and
cadmium in any event you shouldn't be
eating too much dark chocolate anyway
it's a candy like what I'm telling you
and uh but these are the ones that you
would actually choose now if you had to
try to figure out how to even get even
less go for slightly lower levels of of
cacao all right so if you wind up
getting um uh 80% cacao which is what I
generally recommend um that's actually a
good level you're going to get get lots
of polyphenols but if you get 70% you're
going also you're going to get a little
bit less of the bioactive but you also
get less of the lead and cadmium as well
all right so that's really what I would
actually do to recommend how to approach
this issue of getting the benefits of
dark chocolate but minimizing the
dangers of heavy metals like lead or
cadmium the other thing I would tell you
about dark chocolate uh my strong
recommendation is to nibble on it and
not to just eat the whole bar down okay
like when you were a kid what I like to
do when I eat my dark chocolate is I
like I like to get a bar I like to break
it into pieces all right and I will have
it with coffee right so this is like
mocha without it mixed into the coffee
I'll nibble a little bit of chocolate
I'll sip a little coffee the hot coffee
will kind of melt the chocolate in my
mouth absolutely delicious and you get
to eat it
slowly so you're not really getting as
much of a glucose Spike all right so
that's a way to do it uh nibble on your
uh dark chocolate uh and uh really enjoy
our food is something we should enjoy I
mean so many people love chocolate I
don't want to actually discourage you
from eating it but I think that uh this
is one way for you to understand how to
get the best of the dark chocolate and
avoid the worst of uh the heavy metals
hope you found this useful thanks for
watching 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