Kind: captions
Language: en
today I'm going to talk about five foods
that I recommend avoiding if you want to
achieve longevity the first one is ultra
processed foods the second one are
processed Meats third one is alcohol
fourth one is fried foods and the fifth
one is
soda all right ready let's dive in 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
exposures that you've actually had to
harmful substances in the environment uh
do you remember um 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 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 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 cigarett
it's really tobacco use so some of the
chemicals in tobacco whether you inhale
it or keep it in your gou has negative
effects in your body vaping actually is
also uh really harmful uh it turns out
years later that vaping can actually
compromise your ability to uh 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 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 uh and by
the way Ultra 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 II 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 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 stabilizer
um anti-caking all kinds of emulsifiers
thickeners all kinds of things that are
added um by these 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 is 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 added were put in there
uh to stabilize it uh to make it cheaper
they 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 but 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 walk into the gate with your
Lage 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 Ultra
processed 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 actually
increase our risk for cardiovascular
disease for multiple types of cancer for
type two 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 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 preserver atives
and artificial flavors these can all add
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 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 now ultr
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 and things that make the
food 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 micro
biome are the 36 trillion healthy
bacteria that live in your gut in your
colon specifically an area called the
seeum CCU it's 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
immune defenses they help keep your body
sensitive to insulin now they fight
insulin resistance they help manage
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 effect
of your microbiome of your Healthy cut
bacteria you're damaging it so as a
result of eating ultrapress 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 you
actually have damaged to your gut
microbiome and you lower your immunity
all right now these defenses this gut
microbiome function isn't working uh uh
the right way so you wind up actually
should 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 Ultra 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
in fact 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 processed foods are plast are
Pagen 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 uh shorten your longevity
you're going to be probably less likely
to eat it all the time all right hey
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enjoy now back to the
video so this'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 PL
packaged 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 manufactured
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 in this prepackage please
check the ingredient label and you want
to look for the chemicals that you don't
want in your body right you can do what
ever 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 Foods
Whole Foods with polyphenols a lot of
dietary fiber in order to actually you
know boost your health defense 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 an
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 all
together all right and check the
ingredient labels so you're always
looking for 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 a second food that you want
to avoid if you want to live a long time
are processed Meats I'm going to explain
to you why processed Meats uh you look
humans are designed to eat meat if you
look at the human tooth all right and
you can actually see that the tooth as
got some sharp edges for cutting meat
and it's got some um crushing surfaces
to eat plants we're uniquely designed to
be able to do this regardless of what
vegetarians or vegans actually say the
history and biology teaches us that
humans are actually designed to eat
meats and Seafoods all right um uh so
the bottom line is that humans have
figured out from the very beginning in
in terms of eating meat how to make
Meats last longer right back a long time
ago uh if you found an animal and were
able to use its meat for food the meat
spoils pretty quickly so one of the
things that was uh done early on by
early man is to figure out how to
preserve that meat by curing by dry uh
drying by smoking or by packing it in
salt all right and this is what you see
when you go to the Mediterranean and
walk by a salaria or a cured meat shop
when you see all these hanging from the
ceiling sausages and hams um uh you know
in dry form well what happened is that
later on factories um uh developed food
factories uh and the natural way of
preserving Meats became too slow or too
expensive right so then Meats were
became preserved by adding chemical
preservatives right into it like
swimming pools of these preserves and
you just threw the meat in there um you
treat the meat with the chemical you get
a lot longer shelf life and the ability
to store the meat a lot longer not only
in the store but also in your home these
are processed meats and you know what
they are right the salamis the deli
meats by the way I learned uh recently
that the way that some of these uh
balonis for example uh or t sliced
turkey that you would actually get in a
deli how they're made is they have the
special uh Crusher that actually is able
to um pulverize the scraps um from
animal carcasses and turn it into these
like little meat shreds that then they
add meat glue to it and by adding meat
glue to the meat shreds you can mold it
into the big thick circular uh cylinders
that you actually see in a deli right
come on talk about ultr processed foods
that's not something that is natural at
all and and then you can add all kinds
of chemicals to it additives in order to
be able to preserve it for a lot longer
now uh Ultra processed foods uh we know
are associated with uh Health harms as I
told you earlier processed meats are
part of ultra processed foods but
there's one more thing processed Meats
have been classified as a class one
carcinogen by the World Health
Organization the wh what's a Class one
carcinogen well it means that there's
sufficient evidence in humans that
eating them can actually trigger cancer
sufficient evidence all right so that's
basically how you need to be thinking
about your deli meats now for processed
Meats the evidence really started uh
with the increased risk of colar rectal
cancer makes sense right you're eating
all these additives and preservatives
into your gut eventually your Colon's
going to get exposed to it and so
increased colon cancer risk is
definitely there but other forms of
cancer are also now linked to consuming
processed meat so the solution
am I telling you never to eat a
pepperoni pizza or a deli sub no once in
a while probably fine we're all human
we're all going to be eating stuff every
now and then and actually some of the
processed meats are quite tasty all
right I mean as if if you're not a
vegetarian or a vegan got to admit some
of these process Meats taste pretty good
and you might have grown up with it so
it's kind of a kind of a comfort food
all right but the key thing is that
every time you eat processed meat you
are increasing your risk to your health
all right um You are potentially
shortening your longevity every time
you're doing it all right so ultimately
if you pull the trigger enough and this
Russian Roulette you're eventually going
to get the Bullet to the Head all right
so the best approach is to cut down if
not cut out processed Meats eat it
rarely if ever at all and if you want to
treat yourself once in a while I'd
consider a a more traditionally cured
meat um uh that might even have some
healthy Omega-3s uh from plants for
example pruto deparma uh is coming from
pigs that's a kind of ham it's from from
Italy uh it's a ham made from pigs that
are fed acorns and those acorns contain
plant-based Omega-3s which are found in
the fat of the pig so the pruto the ham
that specific kind actually has some
beneficial fats to it it's got a lot of
saturated fat too but it's got some good
stuff Choose You know the less bad one
um and another one that is less bad are
the uh hamandi Iberico right this is
Iberico ham from Spain because those
hams are made from pigs that eat
chestnuts and chestnuts contain all
kinds of bioactives like elic acid but
also contain um plant-based Omega-3s the
Ala aminol lenic acid so acorns and
chestnuts actually um uh give the pig
some of the healthy fats that get
Incorporated in the fat of the pig so
it's in the ham I'm not saying it's good
for you I'm saying it's less bad for you
and it's even got some of the benefits
to it point is whatever you do try to
avoid eating processed Meats do it
rarely treat yourself to a better
quality one all right third food to
avoid is a beverage alcohol probably
could have guessed it right now drinking
alcohol is as old as Humanity because
ever since humans were growing great
grains and barley uh and then grapes uh
these products were fermented and when
you ferment these Foods barley grapes
you get alcohol it's natural chemical
reaction and people consume the alcohol
right alcohol is very much a part of our
most important traditions we have
alcohol at weddings funerals holidays
graduations celebrations all right so
I'm saying all this because I want to
just put right out there my position is
that alcohol is part is an important
part of our Humanity all right that said
if longevity is your goal and you should
know that alcohol is also a potent toxin
to the cells of our body alcohol kills
brain cells contributes to dementia and
in fact there's even a special kind of
dementia called alcoholic dementia
actually shrinks your brain after it
kills some of the neurons in your brain
alcohol is also toxic to your heart and
can contribute to heart failure all
right when you have heart failure uh
that's basically when your heart is kind
of is no longer a strong squeezing
muscle it's kind of a sad loose sack
that kind of Wiggles a little bit to get
blood pump blood in out of your body so
you really need a good pumping action
ldb ldbb in order to pump that blood out
to every organ in your body but if you
got a heart failure and alcohol can
actually cause this your heart becomes
kind of like this you know kind of like
weak weakling sack that it doesn't
really get blood out and now you got a
problem all right um and heart failure
from alcoholism it's actually a pretty
significant problem uh that
cardiologists see alcohol also kills
liver cells now your liver which is one
of the largest organs in your body all
right is the body's
detoxification organ you've heard of
detox right well your liver is doing it
247 and basically every every bit of
blood in your body goes through the
liver and it's got these sinusoids think
about it's like a filter where all the
blood runs through it and your liver
cleans your blood takes all the toxins
out neutralizes the toxins you know
tries to figure out how to protect you
so the blood that actually comes out
from the liver actually clean detox now
alcohol is poisonous to the liver cells
as well at a high enough concentration
that can get and shrink the liver all
right and that's called alcoholic
hepatitis and you have alcoholic he
hepatitis guess what your filter your
detox machine is not working so the
toxins start running around in your
bloodstream and you want not just the
alcohol toxin other toxins as well
you're just not detoxifying your blood
you've compromised your own detox and
that's going to cut down on your
longevity alcohol also kills nerve cells
now nerves as you probably know very
well nerves control our muscles the
nerves control our gut nerves even
control rectile dysfunction
so when you kill nerves all right all of
the functions are affected and erectile
dysfunction is quite common in people
who drink a lot of alcohol and of course
alcohol is also a mood killer and in
fact you can be depressed uh by by
people who drink a lot are often
depressed so some people drink to escape
from a bad situation but alcohol
directly affects the mood centers in
your brain and in fact put you in more
of a funk right so can if you're already
depressed and you're drinking it will
actually worsen your depression all
right um alcohol also impairs good
judgment when it comes to your health
you want to have good judgment you want
to be in control and you want to make
good sharp decisions when it comes to
your diet your lifestyle and even basic
safety right like driving operating
heavy machinery doing anything
potentially dangerous all right becomes
even dier if you're drinking alcohol and
you know this right so in short if you
want to actually achieve longevity um
cut way down on your alcohol or
eliminate it at all enough said about
alcohol I'm not here to lecture you
about it in fact don't don't forget I
told you at the very beginning of this
that alcohol is part of our Humanity
what I would say is if you're going to
drink alcohol save it for those um
special occasions and when you drink
don't drink very much and stay away from
the heavy stuff you know like the
Liquors wine beer not not the worst form
of alcohol
all right okay enough said about the
harms of alcohol you probably knew this
stuff already I'm not here to lecture
you about it in fact don't forget I told
you that at the very beginning alcohol
is part of our Humanity so my
recommendation is to keep alcohol
Reserve drinking to those important life
occasions all right and if you're going
to drink alcohol choose one of the
alcohols as less alcohol Itself by
percentage beer and wine have less
alcohol than vodka for example all right
and if you're drinking drink in
moderation keep it to like one drink or
less all right and never drink Al lone
and if you have concerns about your
relationship with alcohol definitely
talk to your doctor about it and uh your
doctor he or she can give you more
specific uh Direction on how to protect
your health overall Top Line okay on
this thing is that for longevity keep
alcohol to a minimum because it is a
toxic all right the next food that you
want to avoid are
fried foods if you want to actually live
long and prosper now I'm going to
actually explain why this is listen
fried foods are tasty they're crispy a
lot of people most people actually love
crispy food I know I love it all right I
love something that's crunchy all right
golden brown Crispy Crunchy all right
and we grew up eating a lot of the stuff
and it's always reminds me of all the
tasty foods of your childhood you know
like french fries fish chips uh nuggets
chicken nuggets you know and then later
on and as you get older you like chura
and then deep fried vegetables there's
all kinds of tasty I mean frying Foods
has been around for a long long time and
um here's the thing researchers have
actually figured out that they can be
harmful because there's a chemical
reaction that occurs in the food when
you're actually frying them to turn that
golden brown that chemical reaction is
called the myard reaction it's spelled m
AI l l a r d the myard reaction and when
you fry something at high enough
temperature to turn it golden brown like
starch for example this chemical
reaction is part of the changing of the
color all right to it crisp the food and
it turns the food from whatever colored
started into a more golden brown all
right and if you keep on frying it it'll
turn into clearly a dark brown then you
burned it right so but that's the
chemical reaction that's actually
happening in the fryer now these same
chemicals that are generated from frying
by the way are toxic all right in fact
they're also found in cigarette smoke as
an example and one of those chemicals
that you need to know about is called
acrylamide
acrylamide if you by the way if you ever
um heard of acry mind if you went to one
of the big box stores uh you know for
Home Improvement um acry amide is like
glue all right uh uh and cyan acrylate
that's super glue all right so it it's a
it's a it's a chemical a pretty potent
chemical and these acrylamides actually
form in Foods uh when you actually
frying them uh it also forms to to an
extent when you're baking foods and
turning you know the the the golden
brown bread uh when you're looking at a
roast um all these things actually
generate acry mines as you're turning so
it's a chemical natural chemical
reaction but in fried foods the acry is
definitely get into your body right and
here's the concern in the lab these
acrylamides have been shown to actually
cause cancer in lab animals right so
here's the thing this has been studied
in the United States the national
toxicol program basically put acry in
the drinking water of lab rats and mice
and these mice are always also had
tumors growing on their backs all right
so here's how the experiment is done you
implant a tumor on the back of an animal
lab animal all right it's all done
ethically and then you actually put the
acrylite in the drinking water right so
the animals are just drinking the water
and then you study what happens to the
tumor and guess what the animals who are
drinking acrylamide compared to just
plain water or the water that was spiked
with the acrylite had more and bigger
tumors so the tumors were already there
they were planted but they drank the
acrylamide It sped up the number and the
the size of the tumors right so the US
Environmental Protection Agency the EPA
has labeled acrylamide as a likely
carcinogen for humans likely all right
so I'm not saying that the proof is
there yet but scary enough to think
about that you know like when you're
going to the carnival and you're getting
the fried bread or you're getting the
whatever else you know the the fried
dough think or the fries you're think
about exactly what what you're actually
consuming is the product of a chemical
reaction natural chemical reaction in
starches that turn things golden brown
and crispy it's unfortunate right like
we like the taste but unfortunately the
stuff that's generated along the way not
good for our health so what's a solution
well you know every now and then you
might want to eat something fried but
just eat it in very very small
quantities and don't eat it too often
all right don't eat fried foods on a
regular basis uh and you're going to be
okay your body was should take care of
some of these acry amides uh it has a
ability to be able to do it but don't be
eating fried foods all the time okay the
fifth food that you want to avoid if you
want to live long uh for longevity is a
beverage and that is soda and it could
be either diet soda or regular soda and
there's different reasons why they're um
each one is not good for you you when it
comes to longevity and I'll walk you
through them all right the first thing
is that regular soda is a sugar
sweetened beverage all
right diet soda is a beverage that uh is
has artificial sweeteners added to it so
it's not glucose you don't have it's
non-nutritive
sweetener taste sweet without the
calories all right so so both types of
beverages both regular soda and diet
soda are popular everywhere in the world
I don't know a single person who hasn't
drank of soda sometime in their past and
probably liked it I mean listen on a
super hot summer day I I got to tell you
like um nothing like a soda to slake
your thirst right okay but we're talking
about health and we're talking about
longevity so I want to tell you first
why regular soda is not good for you uh
from a health perspective effective and
that's because regular soda is packed
with added sugar right so how much added
sugar well the typical can of soda that
you might get you know the pop top comes
right off and you're swigging a can of
soda average can of soda has nine
teaspoons of cane sugar now if you came
to my house and I offered you a drink
instead of giving you a soda I gave you
an empty glass and I put nine teaspoons
of sugar in it and I basically said here
drink it you would not do it you'd say
that's disgusting I'm not going to do
that and yet when you drink a can of
soda that's exactly what you're doing
now why is that a problem well sodas are
considered to be empty calories now I
used to be confused like what I don't
even know what that means I'm going to
tell you what it means anything we put
in our body food wise or beverage wise
is potential fuel for our body and we
need sugar like sugar from fruits or
vegetables like we we're happy our
body's happy to take up that Sugar um in
order to be able to run uh the Machinery
of our body including our brain which
actually really needs a lot of energy uh
in fact we don't eat sugar from our diet
our body will make uh sugar in order to
be able to run itself that's how
important is for our metabolism however
the problem with soda is it's full of
empty calories and let me explain that
to you empty calorie beverage is
basically one where you're getting a lot
of calories from the glucose from the
sugar but there's not much else in it
other than water and maybe some
preservatives and additives that you
don't actually want but unlike uh uh
calories that come with fruits for
example uh you're only getting the
calories only getting sugar uh in a soda
now if you had a fruit you would
actually be getting a lot of other
things you'd be getting uh dietary fiber
which is good for your gut microbiome
your gut defense You' be getting
polyphenols which can be good for your
blood vessels good for your stem cells
good for your gut microbiome again uh
good for protecting your DNA and also
good for your immunity so that's why we
say all you know whole fruit beats uh
something with empty calories all the
time they may have the same number of
calories um but but the food whole food
is actually going to have a lot more
value to that's what we mean by empty
calories all right that's what soda is
and the sugar in soda puts a huge load
on your metabolism right you get a ton
of sugar you're going to get your
insulin is going to come out it's got to
store that sugar in your muscle anything
extra and some that goes into your liver
anything extra is going to be stored
into body fat so you're storing all this
extra sugar in your body fat if you
drink a lot of soda you're going to gain
weight and you're going to gain weight
by growing visceral fat this is the
harmful type of body fat that lives in
the tube of your body all right just
because the sugar uh is actually fuel in
your body your metabolism will store it
in your fat cells and if you're drinking
a lot of it you're going to fill up one
fat cell like a fuel tank you're going F
still having more sugar can actually
fill up another one and another one oh
run out of fat cells let's go make some
new fat cells out of our stem cells and
fill that one up and then fill another
one up oh you're still having really
sweet sugar sweeten beverage let's fill
up another one and you're going to start
building up amound of this fat all right
so uh and by the way as you build up the
fat
okay you're actually going to uh put
stress in that expanding mass of fat and
because fat requires a blood supply the
bigger you grow the faster uh you out
the growth will actually outstrip what
the blood supply can bring in terms of
oxygen nutrients now the center of the
fat becomes hypoxic doesn't get enough
oxygen all right it's like feeling like
it's choking and when you have hypoxia
not enough oxygen
it's a setup for inflammation and when
fat becomes inflamed which is what
happens when you build up extra body fat
you have so many calories you're taking
it all the time added sugar is a great
and unfortunate way of doing this all
right but it knows how to do it really
really well and you wind up having
inflamed fat and inflammation in your
fat derails the hormones in your body
that are important for fighting insulin
resistance let me repeat that
your fat produces hormones that
collaborate with insulin to actually
make your body sensitive to insulin so
you can bring glucose in very
efficiently but when you actually have
inflamed fat you actually knock this
whole hormone out of balance and now it
can't collaborate with insulin so you
wind up developing insulin resistance
and you don't bring in glucose very
efficiently into your um cells right so
then what happens the glucose levels in
your blood
rise you got you're resistant to the
insulin um so your body makes more
insulin your pancreas as the organ makes
more insulin to try to bring in the
sugar still not working because the
adiponectin is out of whack because of
fat inflammation your blood sugar rises
even higher now when you're actually
drinking a beverage like a soda that is
filled with empty calories and you're
putting this huge load in you're just
going to be building more and more fat
causing more and more inflammation it is
circling the drain all right this is
actually a problem that keeps on getting
worse okay so that is actually why you
um if you want longevity uh you don't
want to be causing insulin resistance
insulin resistance will eventually lead
to metabolic syndrome metabolic syndrome
is High um high blood sugar high blood
pressure high blood cholesterol and an
expanding waistline because the visceral
fat is expanding right you got to keep
it on storing fuel in your body fat so
you stretch it out you stretch out the
tube of your body the waistline becomes
larger that's metabolic syndrome and
that metabolic syndrome eventually if
you don't do anything about it you can
reverse it but if you don't it'll
eventually take you into type two
diabetes once you get into that zone of
type two diabetes if you don't actually
take steps to reverse it now type two
diabetes is reversible many people but
if you don't take any steps to really
ideally you prevent it but if you don't
prevent it you can still reverse it but
you got to take action can take
definitive action um if you don't you're
going to wind up going heading right
down this uh uh Highway of danger to
cardiovascular disease stroke um nerve
damage chronic wounds I mean you're
going to wind up actually getting these
uh uh long-term conditions that
compromise your longevity all right now
I built a whole case for not having soda
and drinking one can or one bottle
that's not going to do it it is a
continuous pattern of overc consumption
that'll do it and I I know a lot of
people drink a lot of regular soda hey
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okay what about diet soda right di isn't
diet soda supposed to be better for you
right it uh it doesn't put calories in
your body so it should be better for
your heart it should be uh help you lose
weight right wrong it turns out that
people who drink diet soda actually gain
weight and their health is not better in
fact sometimes it's even worse so for a
long time people are scratching their
heads like how could that be is it that
the diet soda better for you right well
here's the story we now know that
artificial sweeteners and these are the
ones you find in diet s sucralose a
spart tame even sacarin and there's some
other artificial flavorings that are out
there not to mention the artificial
color all right but these artificial
sweeteners can damage your gut micr
biome again your gut microbiomes are
your body's Health defenses I write
about this in E disease one of your
health defenses is the gut
microbiome and when you have artificial
sweeteners it damages the gut microbiome
we don't know exactly the magnitude of
damage that it causes but we do know
that it actually can uh wreak
destruction on your gut microbiome now
remember your gut microbiome is
responsible for lowering your blood
cholester cherol and isn't that what
you're supposed to be trying to do is
eat healthier by having a non-nutritive
sweetener you're while you're got
microbiome is also responsible for
protecting your insulin
sensitivity in other words countering
insulin resistance well if you actually
damage your gut microbiome with the diet
soda with a spart tame s sucralose
saccharine guess what well now your gut
microbiome can't actually protect
against insulin resistance
so now your blood sugars go up
ironically you thought you weren't
having caloric sweetener but in fact
your blood glucose is actually going up
um and you've damaged your gut
microbiome and now all of your other
health defenses are coming down as well
you're not healing as well your immune
system is weaker uh and because they'
got microbiome normally when they're
healthy lower inflammation now
inflammation starts rising in your body
and you don't want that that's another
set up for chronic diseases so don't
forget we are talking about what are the
things that you want to avoid if you
want longevity and I'm just telling you
drinking regular soda is damaging to
your metabolism all right U because of
the empty calories um and drinking diet
soda uh is damaging because it actually
harms your gut microbiome and all those
important functions that the gut
microbiome is performing now you've
actually whacked them all right so
they're not going to be doing their job
and so to prosper you need those good
gut microbiome and a good metabolism all
working firing in all cylinders to be
able to protect your health all right so
what are some of the solutions
alternatives to drinking soda well you
got three great choices water tea or
coffee all right now water tea or coffee
all three of these beverages are linked
to better longer longevity longer life
all right drinking water is important
for hydration all right and you get
dehydrated your organs actually age
faster and they can fail tea the
polyphenols in green tea and even some
of the diet dietary fiber in some teas
like Macha te very important for
activating your health defenses ensures
up your health Wards off uh disease uh
lowers inflammation quite remarkable all
the different things that te can
actually do for you and by the way we
always talk about green tea right um we
and yes green tea is helpful polyphenols
kakin specifically perhaps best studied
is eg CG that's epig Gallow cakin 3
gallate
egcg you guys don't need to memorize all
this stuff leave it to the scientists
and we're working on this stuff but I
can tell you that this egcg the poly to
T polyphenols um really improve our
circulation
all right which you need for longevity
it cuts off the blood supply to cancer
which can be very very important
actually to prevent cancer as well lower
the risk for cancer the egcg actually uh
uh can kill some cancer stem cells a
study in Britain actually showed that
matcha tea you know that really really
super powerful powdered green tea that
you might have in a sushi bar at a
Japanese restaurant all right it's
absolutely delicious that's the entire
team leaf with a stem removed and
empowdered so you get all the dietary
fiber and all the polyphenols from the
leaf really super powerful that's been
shown Macha has been shown to kill
breast cancer stem cells in the lab
that's quite remarkable because we don't
have a drug that can actually kill
breast cancer stem cells or any cancer
stem cell kind of a holy grail and here
Mother Nature beat us to it uh the
researchers shown that matcha is
actually beneficial by helping to kill
in the lab U cancer stem cells amazing
all right the other thing that um these
kakin or polyphenols and te do they um
are antioxidant very important for
protecting our DNA and they improve our
immune system uh which is really great
um the dietary fiber is good for the gut
microbiome and on top of that green tea
has actually been shown to be calming it
lowers your blood pressure so not
surprisingly you know countries where a
lot of tea is consumed like in Asia
people will drink tea at night it's
actually very very relaxing but it's not
just green tea black tea has also been
showned to be a beneficial because you
also have um uh the polyphenols are
still in there maybe a little less than
Green Team but enough to actually make
it uh useful in fact uh one study out of
Italy looked at uh the power of black
tea all right like English breakfast tea
to be able to uh protect stem cells in
your body and improve the stem cells
that are circulating now we have stem
cells in our body these stem cells
regenerate us from the inside out so if
you want to talk about longevity you
want to be healed from the inside out
and you want that kind of process to be
regular and maintaining your overall
health black tea actually maintains that
that helps maintain the levels of stum
cells in your body all right uh so that
black tea is good and then even
fermented teas if you take it really
black tea like the smoked fermented tea
there's a kind of tea uh in China
Southwest China called poer tea puu
apostrophe e r h puer t from Southwest
China it's a fermented tea all right uh
it's a digestive actually it's good for
digesting a meal and you know we now
know why because it is fermented so it
is a probiotic tea good for gut health
good for digestion in fact they even
able to find the bacteria that's that's
growing the unique bacteria that's grown
in U poer te so all of these teas have
health benefits the poor tea actually
improves your metabolism and helps you
burn it away burn down extra harmful
body fat good for longevity now should
you be drinking tea all day long no um
what's the dose of the tea that's been
shown to be beneficial on average about
3 to four cups of uh of tea has been sh
to hit hit that sweet spot little Pro
tip about tea if you want the most get
the most out of these polyphenols don't
put uh dairy product in your tea don't
put milk don't put cream don't put half
and half and the reason is that dairy
fat will form little soap bubbles tiny
little soap bubbles around the
polyphenols and then when you drink it
those soap bubbles prevent the
polyphenols from being absorb in your
stomach so it just tumbles down your gut
and you miss out on absorbing a good
amount of these polyphenols and this is
dairy fat okay again forming these
little bubbles soap bubbles around the
beneficial cakin and
polyphenols however if you want to cut
your tea with a little milk-like
substance it turns out that nut milks
don't form these bubbles so almond milk
uh cashew milk all fine soy milk also
fine plant-based milks don't form those
kind of so soap bubbles so that's a good
way to actually add a little uh Dairy
non-dairy uh plant-based milk to your
tea as an alternative to be able to get
the most uh out of it so tea very good
for longevity also slows down the burn
of your Tums your tum are like the caps
on the end of your DNA and when you're
aging the Caps burn down like a candle
all right like the wick of a candle and
certain things like stress and Ultra
processed foods and uh you know there's
a lot of of things that actually speed
up the burn of your
fuse that's the opposite of longevity
what you want to do is to actually slow
down that burn slow down the wick
burning okay when the wick is down
that's it when you're done when it's
done you're done and so to slow down the
rate of the burn of the wick okay um
that's your TM it's a protective cap
that's one of the things that um tea can
also do and tea is also uh good for um
immunity all right now what about coffee
well coffee has another polyphenol it's
called chlorogenic acid chlorogenic acid
is found in coffee it's found in uh
apples it's found in pears so it's not
only in coffee but it there's a lot of
it in coffee um and uh coffee has been
shown to slow down the burn of your
teirs and the chlorogenic acid lowers
inflammation all right um and coffee
improves your immunity coffee can also
cut off the blood supply to cancer which
then starves cancer uh which can help to
prevent cancer and so again for all
these reasons these three substances
water tea and coffee are actually the
beverages that you should swap out
from your soda and swap in uh for a
healthier choice all right so toss a
soda regular diet add in water tea or
coffee those should that's I call that
the Holy Trinity of healthy beverages
all right oh and by the way coffee same
deal as a tea don't put dairy milk in it
because the chlorogenic acid will have
little soap bubbles that will form with
dairy fat but if you actually use
nutmilk totally fine soy milk totally
fine you'll actually get the orogenic
acid oh one more little tip about um
coffee if you get organic coffee beans
you're going to get more chlorogenic
acid because it turns out chlorogenic
acid is a natural substance produced by
the plant to defend itself against a
little nibbling that the insects
actually do to the leaves and the stem
of a coffee plant now think about it if
you take conventionally grown coffee
that's sprayed with pesticides all right
fewer bugs natural nature than nippling
in the leaves in the stem so the cof the
coffee plant doesn't need to actually
make as much healing substance so
chlorogenic acids are lower and
conventionally grown but Organic Grown
in the most natural uh environment
there's all those little nibbling bugs
uh that are nibbling in the stems of the
leaves and so the plant has to defend
itself more chlorogenic acid little Pro
tip for you when you're trying to find
out what type of coffee actually um to
buy all right so Holy Trinity of
beverages include those water tea coffee
ditch the soda regular or Diet all right
so trying to think if there's anything
else I can tell you about longevity uh
from the purposes of things that you
really want to avoid I mean obviously
take care uh to make good decisions when
it comes to accidents you know I mean
take a look at the statistics you can
search this on Google but accidents are
a common cause of death which is
basically depriving you of longevity and
they're largely avoidable right so don't
drive don't speed wear a seat belt wear
a bicycle helmet like these are the
common things that um will protect you
from dying by just being careful avoid
breathing solvents and things like that
you know um you know uh painters you
know people who are creating art you
know they're breathing the oil paints
and all these other kind of things wear
a mask all right I know it's not um
popular to wear a mask but when you're
breathing all those solvents you're
actually um in assaulting your DNA uh
and all those things can actually
compromise your longevity so avoid
accidents avoid exposures stay
Physically Active that's one of the
easiest things that you can do to
actually kind of tip the the odds
towards longevity uh and um that's it
for now we went through a lot of stuff
uh okay hope you learn something new
with this and thanks very much for
watching and I will catch 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
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