Kind: captions
Language: en
today we're going to talk about before
you eat breakfast the truth about
oatmeal eggs bacon and
dairy now breakfast is the first meal of
the day but there are some truths and
myths about the foods that we all
associate with breakfast specifically
oatmeal eggs dairy and bacon I'm willing
to bet that all of you like me have had
at least one or combination of all of
these before whether it's your childhood
or whether it's uh the last Sunday that
you had you had Crunch and when I was a
kid I always Associated breakfast with
being the healthiest meal of the day and
I remember growing up we often had
instant oatmeal this came in a package
we cut it open we poured it into a bowl
and then just boiled hot water and
poured it in
Presto uh right away we had instant
oatmeal and then we actually put a
little milk in it Stir It Up and we
would eat it usually pretty fast it
wasn't too hot and then it would
actually get get us going for school I
often also grow grew up with eggs
scrambled eggs uh were pretty common and
then came this point where researchers
said uh don't eat eggs they're not good
for your heart and all of a sudden poof
eggs disappeared like a magic trick from
uh The Breakfast Table of my family
growing up bacon wasn't something that
my mom cooked often but it certainly was
something that was found every time we
went out to uh eat breakfast when I was
growing up whether it was a dining
our friend's house for brunch wherever
we were going for breakfast it was
always bacon or bacon or sausage man
bacon was always tasty but we always
knew that the fat of bacon was probably
something that we didn't want to have
too much of and so we always got the
warning even though it was hard to just
eat one slice of bacon don't eat too
much of it and of course when the bacon
was burned on the edge you know the
crispy bacon the real crispy stuff you
know maybe the black stuff wasn't so
tasty but if you broke that off and had
the other part man it was like really
tasty crunchy and juicy and it's got its
great um taste to it and then of course
Dairy right who hadn't heard depending
on your age that you know a glass of
milk is the healthiest thing you have
got a got milk uh you know need to have
milk if you want to have strong bones
this is the stuff that was on television
it was in advertisements even like the
uh the fette teacher talked about it um
and so milk was this idea that milk was
Dairy and dairy had um stuff in it that
would actually be very very healthy for
you had to have milk and of course as I
got older milk not only went into the
oatmeal or was drink drunk as a cup by
itself but milk went into coffee for
example or cream sometimes when we went
out we always said cream so what's the
truth about these breakfast foods are
they good are they not so good that's
what I actually want to talk about
because there's some really interesting
science that will help you before
breakfast understand what you're dealing
with so you can make the healthiest
choices um in order for you to get your
day started in the best possible way
before we begin let's talk about
breakfast itself now a lot of you will
um not realize that breakfast is two
words put together breaking your fast
that's right breakfast is breaking your
fast it's the first meal of the day in
which you you're breaking your fast now
a lot of people talk about intermittent
fasting and I always try to explain that
fasting is the most natural thing that
we all do because when we go to sleep at
night we're not eating and when we're
not eating we're fasting and so we're
always intermittently fasting because
we're intermittently sleeping and
therefore not eating so when we do
decide to eat after we wake up in the
morning all right after an overnight of
not eating we are breaking our fast and
that's where the whole concept of
breakfast actually came from now fasting
is actually really healthy all by itself
and I think this is an important thing
to point out when it before you eat
breakfast that you actually need to know
so if you rewind to the evening before
right you're having dinner you're
loading up for for the night okay let's
say that you have dinner at 7:00 for for
example and you finish dinner at 8 in
many places around the world you know
people eat about an hour or so uh and
then when you put your dishes
away uh uh you don't eat anymore all
right you're done eating that's it so
your blood glucose is going to go rise
while you're eating your food your
insulin is going to rise too to chase it
and then it's going to bring the glucose
into your muscles and into your fat to
store it as energy so eating food at any
time like dinner is actually filling up
at the gas station so to speak uh in
order to be able to have fuel for our
engine and that's the engine of our body
right so it's very natural so we're
fueled up and during the fueling part
which is happening at every time during
the day that we're actually eating
breakfast lunch dinner we're talking
about dinner right now your body is
sensing that you're going to actually
have food in it so the your metabolism
is hardwired so when you're actually
eating the the time you're eating
metabolism is set the switch is set so
that it is in fuel storage mode Come on
load them up let's fill up the tank all
right and it is not in fuel burning mode
let me repeat that during the day when
you're e eating meals breakfast lunch
and dinner your metabolism is set to
fuel storing mode not in fuel burning
mode think about this if your car is at
the gas station you're filling up you're
turning off the engine because you're
not you don't want it to be burning in
the gas while you're putting into your
tank right besides it's dangerous so um
when we're eating our metabolism is set
in fuel storing mode now what happens is
that after a while when after you've
eaten and the insulin has gone up and
glucose has gone up and insulin's taken
the glucose back down and stored
everything I don't like to use the words
glucose Spike or glucose crash because
actually for most people that's not what
happens we have a gradual Rising glucose
we and insulin is chasing it and then
insulin brings it right back down it's
like air traffic control Landing a plane
multiple times every single day you know
uh so that's the way the best way to
think about what happen s during a meal
you know for almost everyone who has
generally good health now when the
insulin is down and glucose is all
absorbed into your uh storage tanks into
your body fat and your muscles guess
what your body is sensing and it says
you know in the evening time I guess
we're not going to have food again for a
while now when the insulin is low for a
period of time your body senses that and
switches gears your metabolism switches
gears away from fuel storage into fuel
burning all right so in the evening
let's say that you don't eat anything
after dinner which is what I recommend
you don't eat anything after dinner you
don't want to keep you know having your
glucose going up and your insulin going
up after dinner when you put your dishes
away that's it don't eat again all right
no midnight snack no uh uh taking snacks
with you to sit in the couch to watch a
Netflix or a movie just you're done all
right now your uh glucose goes down your
insulin goes down now your body senses
that and switches gears like a race car
so think of your body like a Ferrari
when you're done eating and the insulin
goes down you switch gears like a race
car into guess what fuel burning mode so
you switch from fuel storing mode to
fuel burning mode and when you do that
your body actually starts to consume and
burn down the excess fuel that's stored
in your body fat the fuel that you
actually accumulated during the day and
if you overate at any time during the
day or the day before or the week before
now is your time to automatically start
to burn that extra fuel down so what
happens when you go to sleep and we're
going to get to breakfast in a second
but when you go to sleep and your body's
in this Ferrari mode burning down fuel
all right uh when you're sleeping you're
fasting you're not eating no more food
coming in your engine is really in that
metabolism is in that fuel burning State
all night all right this is why when
you're sleeping and you're fasting and
when you're fasting your metabolism and
fuel burning mode you are actually
getting rid of and burning extra body
fat while you sleep during fasting and
by the way this is why interent fasting
works because the longer you fast the
more fuel you burn so you will lose
weight you will Lo burn down some of
that visceral fat your blood sugars will
improve this is actually the principle
behind intermittent fasting but I'm
telling you this is something that's
actually completely natural for us and
it's not just a trend that came up
recently we've been doing this for as
long as humans been been around now
we're beginning to understand the
science behind it and why fasting is
actually good for us so first I
recommend uh you don't snack at night so
let's say you're sleeping all night and
you're fasting and your body's your
metabolism in fuel burning mode when you
get up you're going to break your fast
right what I'm telling you and the
reason I'm putting this part right at
the beginning of this uh video is that
if you get up and you actually don't eat
right away and extend the period of your
overnight fast a little bit let's say an
hour all right now you've given your
body a little extra leverage a little
extra time to burn down body fat this is
actually how to start moving to optimize
your metabolism and optimize the amount
of body fat you have so check it out I'm
going to give you the Ma I'm going to do
the math for you let's say the night
before you eat dinner at 7: :00 you put
your dishes away at 8:00 you don't eat
anything uh at all okay your insulin is
going to go down your metabolism is
going to shift into Ferrari mode okay
now your body's going to start burning
down fat let's say you go to bed at
11:00 now you've got from 8:00 let's say
you go to you put your dishes away at 8
to 11: that's 3 hours of getting into
fat burning mode that's 3 hours then
you're actually going to be sleeping
let's say that you go to bed at 11: all
right I never go to bed at 11:00 I
usually don't but let's say you do and
you sleep 8 hours we know that 8 hours
is approximately the optimal time for
most people to be able to get do all the
things that sleep does for us for
metabolism immune system brain detox all
the stuff that's good for you during
sleeping let's call it 8 hours it's
probably between 7 and N but let's call
it 8 and so during that 8 hours all
right from 11: to 7:00 in the morning
your metabolism in fuel burning mode so
it's 3 hours before you fall asleep or
you go to bed that's 8 hours of actually
sleeping for 8 hours that's 3 + 8 is 11
hours now 11 hours you're actually in
fuel burning mode okay you're optimizing
your metabolism now if you get up in the
morning and you don't do what our moms
all told us to do right this is what
happened when I got when I was a kid my
mom would say hurry up and get up and go
go down into the kitchen and uh get some
breakfast because you need food in your
system uh before you go to school so you
can learn and uh you know we'd have to
Wolf Down breakfast and you know go
hurry up and don't miss the school bus
kind of thing all right now what happens
if you don't actually roll out of bed
and go to eat breakfast right away
you're not breaking your fast right away
you're actually extending your fast all
right and this is what I do when I get
up I don't go to the kitchen table right
away I get up I'm going to take my time
getting ready brush my teeth take a
shower get dressed and then when I'm
done I might check my emails I might
open the door and go out for get some
fresh air go for a brief walk I might
open a book uh and read a book for a
little bit leave it a couple of pages I
going try to catch up with the news what
I'm telling you is that I should wait I
wait about an hour between the time I
get up before I eat anything minimum all
right so let's do the bath now 3 hours
after putting the dishes away Plus 8
hours over sleeping 3 + 8 is 11 now one
extra hour in the morning to extend my
fasting time now it's 3 + 8 + 1 Now it's
12 hours so just like that what I've
done is I've used half the day 50% of
the day 12 out of 24 hours with my body
in fat burning mode so before breakfast
before you even think about eating
anything I wanted to let you know
there's a way about you getting your
body into a good form right before
breakfast before you make any choices
which we're going to talk about in a
second but this is way the best way to
actually get ready for a great day when
it comes to your health is to extend
your fast a little little bit longer
okay so that's how I do it okay when
you're ready to break your fast in other
words have breakfast what do you want to
do to make healthy choices so let's talk
about uh some of the common foods
associated with breakfast and whether
they're good choices or not what are the
truths and what are the myths about them
so I promise you we talk about oatmeal
all right now oatmeal is good for you it
turns out that oatmeal which is made out
of Oats which is a whole grain is uh
something that actually helps your body
in all kinds of different ways so let's
go look at some of those details first
what's an an oat oats like other
plant-based foods contain natural
bioactives one of them is called
avenanthramide a v n a n t h r a m i d e
a avenanthramide I like to spell out
some of the complicated words because
sometimes people take notes so they
can't um and they need to actually write
it down and also beta glucan beta D
glucan bet d as in David glucan
glan so avenanthramide and beta glucan
are actually the some of the natural
bioactives two important natural
bioactives that are found in oats and in
oatmeal now I will also tell you that
the avenanthramide is also used in skin
cream there is a skin cream called aeno
it's very common uh if you are a parent
you probably use it to rub on your your
child's uh skin when they were young and
guess what not only is it moisturizing
but it's
anti-inflammatory all right and it's
anti-inflammatory even when you rub the
oatmeal bioactive aan aramide on top of
the skin so you might imagine what
happens when you actually have
avenanthramides inside your body so
we're going to talk about that in just
one second Now Beta de glucan the other
oat derived natural bioactive is known
as a soluble fiber and you've probably
already recognized that fibers are good
for gut health but I'll tell you beta de
glucan is also found in for example
mushrooms also found in barley also
found in Rye so think about rye bread
okay um but beta glucan is also found in
oats as I mentioned to you now
researchers in the lab have found that
beta glucan is super
anti-inflammatory and not only that beta
glucan also lowers cholesterol so it's
good for our blood lipids and it's a
source of dietary fiber from oats that
actually feeds our gut
microbiome now you know the gut
microbiome is the 39 trillion bacteria
that live in our body most of them are
actually inside our gut they're in the
tail end of the gut in the colon and the
part of the colon they live is called
the seeum C CU M it's the same area that
the appendix is actually located in fact
we're beginning to uh recognize the
appendix probably has an air Tropic
control like function with the gut
microbiome that's an area of research
that's being worked on right now but so
beta glucan good for the gut microbiome
now I've actually as a food as medicine
researcher been looking at these
bioactives from oats all right so one of
the things that we've done is to ask if
avenanthramide is anti-inflammatory and
beta glucan is actually good for healing
from the gut perspective what else can
avenanthramides and beta glucan do so
we've actually took oats and had
extracts made from them so we had pure
avenanthramide pure beta D glucan and we
tested it in a model for wound healing
now why did we do that well because I
can tell you as a doctor wounds
specifically chronic wounds I'm not
talking about the paper cut that heals
right up I'm talking about people who
are in a nursing home with bed sores I'm
talking about people with diabetes who
have diabetic foot ulcers that don't
heal U people with vascular disease you
know that got blockages in Our arteries
and so they develop wounds that just
don't heal now imagine if you had an
injury a cut that didn't heal and
eventually that could get infected and
get really nasty and in the case of
people with diabetes for example um
those wounds can become gangrenous and
it can lead to the amputation of an
entire leg so it's an area of research
I've been working on for androgenesis
because you need new blood vessels to
heal them it's a whole other story I'll
talk about in another video but I will
tell you that uh I'm one of the experts
out there uh in wound healing so um like
other ways that I've studied food as
medicine we've taken a model that's used
to test Pharmaceuticals or medical
devices in this case you get a lab
animal that has a punch biopsy and
you've got a little perfect circular
wound that's full thickness all right
and then you let the wound heal up by
itself and so we know exactly how fast
that wound is going to heal and in
another group of animals we made the
same full thickness wound and what we
did in that group is we injected
avenanthramide or beta d glucan right
into the corners of the wound to see
what would happen and I'll tell you what
was amazing that we found and this is
like where the light bulbs go off when
you as a scientist the Eureka moment is
we found that the oat extracts would
speed up
the time it took to heal the wound in
fact it doubled the rate of wound
healing we didn't think that was
actually possible but in fact we took
normal healthy wounds and we were able
to cut the healing in half when we
actually looked at under the microscope
of what was actually happening in the
tissue we found that the oats extracts
stimulated more
angiogenesis all right uh uh decreased
inflammation so there was much less
inflammation which is really good you
don't want wood WS to have inflammation
but the big surprise for us was that the
wounds that healed were wait for it
scarless amazing all right and so we
presented this at a wound healing
meeting uh with other researchers and
everybody was like super surprised that
we found this but this is actually the
nature of food is medicine research we
get to discover all kinds of cool things
that mother nature actually um uh has
already packed into uh foods that we're
eating and when we looked even closer we
found that the beta glucan actually
stimulated stem cells as part of the
healing process stem cells are part of
our regenerative Health defense system
so not surprisingly if you're
stimulating stem cells that's more
likely you're going to actually get
scarless healing so this is about
oatmeal this is an extract they just
told you about a study a research study
that we've done in the lab but now I
want to talk to you about oatmeal that
you would eat for breakfast okay oatmeal
is a complex carb it's a good source of
protein and it's got the dietary fiber
as I said that actually is good for your
gut microbiome so I'm just telling you
oatmeal is actually good for you but you
want to actually get a good oatmeal so
let's talk about the different kinds of
oatmeal that are out there so you
probably have seen steel cut oatmeal
steel cut oats or oatmeal meal from
steel cut oats and this is probably the
best kind of oatmeal to have you know
why because it has the least amount of
processing as we know when you actually
have whole foods that are not very
processed and definitely not Ultra
processed that's the best form for your
actually health so what are actually
steel cut oats well you know oats are
from the plant they're these little
kernels and what uh to get steel cut
steel cut oats what they do is they
toast the oat kernels and then they cut
them into pieces with a steel blade all
right chop chop chop and uh and then
when you buy them uh they're just ready
to be soaking in water like hot water
boiling water and you can cook them it
takes in water maybe 30 to 40 minutes to
actually cook them when you're stirring
them all right um but then they actually
hydrate in other words they get they
soak up the water and they're nice and
soft and you've got some nice oatmeal
this is something you can actually do by
the way the night before with steel cut
oats something easy to prepare for the
next day so then you just open up the
fridge and heat some up all right so
steel cut oats are probably the best
next you have rolled oats you probably
seen rolled oats and if you didn't I
know now I want to tell you rolled oats
are a little chewier than steel cut oats
and these are actually really good if
you're making oatmeal cookies because of
the texture the chewy texture so what's
a rolled oat all right it's actually a
the whole oat kernels that are steamed
and it softens them up steams them up uh
and and and steaming them gives the oats
a creamier texture then they're
flattened out and rolled flat okay kind
of like pizza dough so to speak and that
changes the texture you get this creamy
texture and then they dry those rolled
oats in an oven as you can tell uh it's
a little bit more processed than the
steel cut oats it's still okay not too
processed and but doing that actually
changes the nature of the oats a little
bit which is why it starts to get into
Ultra processed but it's got a lot of
fast faster cooking time because it's
already steamed all right it's basically
already cooked and all you got to do is
to heat that in water for maybe five
maybe 10 minutes max quick cooking
because it's basically already cooked
oats and then finally you've got instant
oatmeal and this is what I told you I
grew up with all right these are super
ultra processed you know I would never
feed it to a family today it's the least
desirable uh if you actually have a
choice of rolled oats or steel cut oats
and the reason is that's Ultra processed
and these oats are convenient I got to
tell you this oatmeal is very convenient
they come in packages um you know and
they're labeled in boxes and they've got
um you know cinnamon they've got mball
flavor they come with apple pieces
because they're often packaged in
plastic watch out this Ultra Ultra
processed food packaging can actually
contain microplastics that get shed in
there so this is another reason I'm um
giving you the caution that the ultra
processed version of oatmeals are not
the most desirable one now these oat
instant oats are pre-cooked all right
they're rolled flat they're cut in the
small flakes all right they're super
fast to prepare because they're
basically cooked and they're tiny so
they actually cook quickly and they
actually then are portioned out
pre-portioned out into servings and then
additives are put into the package all
right they might add sugar they might
might add artificial flavoring they
might add preservatives they might add
artificial coloring that's definitely
not for the healthiest uh form of
oatmeal and sometimes they've got little
bits of fruit uh that might be in there
like dried apples and again that's dried
apples is ultra processed from someone
else some other company that put them
and they're mixing well together and if
you look at the um side of the package
you'll see all those ingredients that
are in there so definitely check the
ingredients and make sure that you're
comfortable with everything that you're
actually eating now instant oatmeal
Cooks super fast like you know just a
couple of minutes boom you're done
they're kind of mushy because they're
already pre-cooked and pretty massaged
uh and so that's not really the ideal
way but they're super convenient and
that's really what led us down this path
of eating a lot of ultra Convenient Food
cheap and fast but now we know cheap and
fast may not be the best way to actually
have your breakfast you'd rather like
every other meal have a little bit of
the less processed food have the whole
food that version is best now how about
making oatmeal I told you if you can get
steel cut oats you could just prepare
them the light night before so what I do
is I boil some water on the stove top
all right I add steel cut oats the
directions are on the box or the package
bring it to a boil here's a little Pro
tip add a pinch of salt because a pinch
of salt not a lot a pinch actually that
brings out the flavor of the oats it
makes it a little bit more sophisticated
more little tastier actually and then
lower the heat to a simmer okay and
simmer it for 20 30 40 minutes like
check it around 20 30 minutes taste it
got stir it every now and then so it
doesn't burn on the bottom but that's
why you want to simmer um and then cook
it and basically once it's done let's
say it's in 30 minutes okay take it off
the heat let it cool for about 10
minutes and then you can actually put it
into a bowl or a jar or container
hopefully a glass container don't use
plastic okay you don't want
microplastics in your oatmeal and then
you can cool it overnight and chill it
overnight and the water will get
absorbed and the oatmeal will be pretty
fluffy the next morning all right right
after you you've cooked it you've rested
it now you're storing it the water will
get even more absorbed in the morning
you got already C pre-cooked oatmeal add
a little bit of water to it put it on
the stove and heat it up okay please
don't heat it in a microwave uh it's a
carbohydrate you know and the water's
mostly been absorbed you you don't want
to be um creating uh chemical byproducts
of heating carbs so just add some water
put it on the stove Stir It Up Now
you've made your Frank you've made your
own instant oatmeal but you've actually
done it from scratch the night before
doesn't take a long time and it really
is great okay now uh the other thing is
if you wanted to add a splash of dairy
to it um that's fine we're going to talk
about dairy in just a little bit but I
also suggest that you can this is a good
opportunity to use a plant-based milk
soy milk works well almond milk works
well oat milks work well cashew uh milk
all great options if you want to
actually create a little bit of that um
creaminess to your steel cut oatmeal
that you made the night before then
toppings all right I love adding healthy
things to my healthy oatmeal so here's
some suggestions berries strawberries
blueberries strawberries have allergic
acid anti-inflammatory good for your
metabolism blueberries have anthocyanins
anti-inflammatory good for your
metabolism they both cut off the blood
supply feeding cancers what's not to
like about that they're also good for
our stem cells to help us heal and you
can actually add some crushed nuts if
you want to use this as an opportunity
to add some tree nuts to your oatmeal
pistachios walnuts hazelnuts those are
all great way things to add to oatmeal
and you can add some cut fruit now what
I do is I sort of think about cut fruits
like kiwi or mango or peaches whatever
is actually seasonal you can actually um
add that on on top of the oatmeal if you
want it a little sweet okay um I do not
put added cane sugar um don't put Stevia
don't put these artificial sweeteners
fruit actually is a great way of
sweetening and if you want to sweeten
just a little bit more add just touch of
maple syrup all right like gr a Amber
maple syrup just a little bit stir it in
there you'll get a little bit of that
sweet hit um and it'll actually work
really nicely with the oatmeal and
that's the way to actually have oatmeal
so
oatmeal check good for you but you want
to choose carefully and prepare the
right way for health let's talk about
eggs for breakfast here's what you need
to know about eggs eggs are a breakfast
staple eggs are healthy thumbs up on
eggs they're great source of protein
they're also a great source of something
called choline c h o l i n e choline is
something that your brain needs to
signal if your brain cell wants to
signal other cell it needs choline to do
that text messaging and uh and eggs are
also a great source of bioactives called
lutein and
zanthin all right lutein and zanthin
these are great for aging eyes they
protect your vision against a condition
called wet macular degeneration wet AMD
age related macular degeneration most
common cause of vision loss over the age
of 60 so if you're watching this and
you're over the age of 60 you should be
having uh lutein and zanthin and AMD
macul degeneration is something that
happens because the back of the eye
called the retina has a nerve carpet
that's the retinal nerves and underneath
that are blood vessels that are feeding
those nerves right now what happens is
that you need the retina the nerve layer
the carpet it's like an oriental carpet
of beautiful oriental carpet of nerves
that are receiving light so light
outside enters the eye through your
cornea goes right through all the clear
stuff right through the lens and gets
focused onto the retin now you're seeing
what I'm seeing uh the lights coming
right in and that nerve layer gets
turned on and it sends the electrical
signal right to your brain all right so
your eyes your retina is kind of a an
extension of your brain it's part of
your brain the blood vessels underneath
it are nourishing that nerve layer the
retinol blood supply now in age related
Immaculate
degeneration the wet form wet AMD those
blood vessels get really really leaky
and you know what happens when blood
vessels start leaking well just like a
pipe that's bursting underneath your
carpet you get water loged so the water
seeps out it starts to swell up that
carpet that carpet of nerve layers I not
what you want and then if the pipe
really bursts okay we're not talking
about blood vessel bursting we're just
talking about leakage now you've got a
pool of water and that pool of water
underneath the carpet of the nerves of
the retina in your eye actually causes
vision loss and macular degeneration
occurs right in the center part of your
vision all right so if I were to
actually block your vision just like
this all right now you can't actually
see uh what's in front of you you can
only see the sides that is what actually
happens with age related macular
Generations completely black in the
middle you can see in the sides it's a
not a good thing to have happen now I
work in an area called angiogenic
Genesis how the body grows and controls
blood vessels so out of the work that
I've done many years ago we helped to
figure out how do you block those leaky
bad blood vessels that are growing that
cause vision loss so there if you have
AMD there are treatments called anti vef
treatments or anti-angiogenic treatments
and we're treating VF is just one of the
growth factors there are M multiple
growth factors there's vegf vegf there's
placental growth factor plgf and there's
also another growth called an 2 a um
hyphen 2 these are all the things that
uh the retinol Specialists the eye
doctors are now using as tools after
macul degeneration has begun wet AMD has
begun you can treat the eye uh to try to
prevent that uh the leakiness that
causes the vision loss but I will tell
you that huge Studies have been done on
humans and found that lutein and zanthin
those two bioactives I told you are
present in eggs that they actually can
lower the risk of macular degeneration
so you don't need to have those
injections to treat the disease for
vision loss right nobody wants to have
this now imagine my fists were blurry
that's AMD so you can prevent that
that's a that's a damn good thing so a
clinical study actually showed that
eating just one egg a day can raise your
blood levels of lutein one of those
beneficial bioactives by 26% and one a
day can raise your level blood level of
zanthin by
38% in older adults so eggs work to
raise these two compounds that are
actually been shown have been shown in
large clinical studies to lower the risk
the chances of actually having wet AMD
that's what makes eggs really good as we
get older now the other thing is that
eggs are a good source of vitamin A A is
an atom and that's important for good
Vision we need Vitamin A in order to
protect our eyes as well so this is one
of the reasons why eggs are actually
healthy I'm going to talk about the myth
behind egg uh eggs being not healthy in
a second the other thing is that eggs
are not bad for the heart they're
actually good for the heart and I've got
to explain this because you know when I
was growing up I like I mentioned to you
I used to eat scrambled eggs or
hard-boiled eggs U my mom would serve
those to me and then all of a sudden
research came out uh and it was
everywhere and doctors were saying don't
eat eggs eggs are hot in cholesterol
eggs actually are bad for your heart
this started coming out in the 1970s and
continued through the 80s and I'll tell
you way back then in the scientific
stone age compared to where we are today
we didn't know that there was good
cholesterol and bad cholesterol we just
thought there was one kind of
cholesterol all right so that's one of
the things um we didn't know and the
second thing is that we didn't know how
to design clinical trials quite as well
as we do now so back then what where the
myth of eggs being bad for your heart
and having high cholesterol and
connecting those two happened in
clinical studies where they were take
studying people eating eggs for
breakfast and they were studying whether
or not it was connected to or associated
with the development of heart disease
right that's a that's a good thing to
study and what they found when they did
sort of a fly by of the results of these
studies are that oops people who were
eating eggs had higher levels of heart
disease so therefore don't eat eggs eggs
are bad right that's where this initial
scientific finding actually came from in
fact the American Heart Association said
don't eat eggs all right eggs um are
loaded with cholesterol well here's a
couple of things I need know number one
first of all the people who are in this
clinical trial sure they were eating
eggs but you know what they were also
eating for breakfast the egg eaters they
were eating bacon they were eating
sausage they were eating chicken fried
steak they were using butter they're
putting cream in their coffee they were
eating all kind of other forms of
saturated fat so and those things did
cause heart disease but they actually
singled out the eating of the egg as
being the culprit so it wasn't the eggs
it was the bacon it was a sausage it was
a chicken fried steak all right it was
the butter and so here's the thing eggs
don't actually raise high cholesterol in
fact most people eggs don't raise bad
cholesterol at all and in fact some
people eating eggs raises your good
cholesterol as well maybe up to about
15% if you eat eggs on a regular basis
so let me recap eggs are good for you um
eggs are a great source of protein eggs
have those bioactives that's good for
our vision key to saving our vision and
preventing um a disease called
Immaculate degeneration eggs even though
do have cholesterol they don't actually
increase our bad cholesterol in fact in
some people it increases our good
cholestrol in those old studies that
suggested that eggs are not good for
your heart the problem is that they were
studying people who are eating eggs but
they were also eating bacon and sausage
and all kinds of other forms of
saturated fat and they ignor that but
they they pinned the tail on the donkey
of the egg and that was just not uh the
right thing they they caught the wrong
guy all right and so now we know that
eggs in fact are a healthy breakfast
choice now like everything that I talk
about there's not black and white good
or bad good versus evil the goddess in
the details so let me kind of give you
some of those details if you want to eat
egg eggs be moderate about them I would
say eat eggs about five times a week
about five eggs a week you don't need to
eat them every day if you want the best
eggs that are going to have the best um
bio axis in them try eating pasture
raised eggs all right if you got a
neighbor or a friend who has hens
chickens um get it from them you're
going to actually um have a higher
levels of ltin and zanthin if they're
raised in a p pasture and that and
chickens are eating what they should
normally be eating in nature the plants
that they're eating the little seeds
that they're eating they actually
contain those bioactives altine and
zanthin and they're also going to have
higher levels in pasture raised chickens
who lay eggs in other words the eggs
from Freer range chickens that are
eating normally things in the pasture
they're also going to be higher in
Omega-3s now you know that omega-3 fatty
acids are a healthy acid uh fatty acid
we normally think about Omega-3s coming
from Seafood they do come from Seafood
but there's a plant-based source of
Omega-3s as well and chickens who are
eating them actually put those Omega-3s
in their eggs now here's the benefit
heart healthy benefit omega-3 eggs can
lower the level of triglycerides in your
blood now in the lipids that your doctor
is going to measure during a doctor's
visit they're going to look for blood
cholesterol and blood lipids so
cholesterol we talked about there's good
cholesterol and bad cholesterol how much
good cholesterol do you have you want to
have more than the bad cholesterol you
want good cholesterol be high you want
bad cholesterol be low but there's
triglycerides another T another form of
blood lipid or blood fat and and eating
omega-3 fatty acids can actually lower
those triglycerides that's really really
important another benefit of eggs so the
other thing that about eggs I'll just
tell you is how you cook them right that
matters if you're going to scramble eggs
don't scramble them in butter use extra
virgin olive oil now you actually get
the benefit of the polyphenols from the
extra virgin olive oil oil you can even
better yet just boil the eggs all right
boiled eggs are are something that I
really really love um one of the things
that uh I love to do is uh I love
hardboiled eggs so you can use a timer
and figure out how long it takes to get
the egg white solid and the egg yolk
solid crack it okay and peel it and then
you can add a little bit of salt uh to
the top of it and you can just eat it
take little bites it's a perfect way to
actually have
protein bioactives and healthy fats uh
for uh breakfast now if you want a
culinary twist a lot of people don't
know this but if you actually peel your
egg your hard-boiled egg all right bite
the top off just like the the little tip
the the cap now you got a little egg y
shook now guess what take some low
sodium soy sauce you know the kind you'd
find in the grocery store and add a
little soy sauce to it now eat that now
try that it's salty it's got the umam
from soy sauce it's a amazing tasty way
of making an egg uh really really
delicious so whether you're boiling the
egg or scrambling the egg if you're
actually going to add a little bit of
salt don't add too much salt if you're
going to use soy sauce don't use too
much soy sauce all right so eggs on my
checklist of good just make sure you're
preparing them in a healthy way and
don't eat too many of them eat five a
week is is just fine and get the good
kind of eggs all right Next Food we're
going to talk about bacon now Bacon's a
big topic because we all love bacon
almost everyone loves bacon I mean
unless you're a vegan or a vegetarian
but let's admit it even if you're a
vegetarian or you're vegan today when
you were a kid you probably ate bacon
and you probably loved it because bacon
tastes great so let's talk about bacon
what is bacon bacon is salt cured pork
and that says it all curing okay is
processing the meat and using salt
actually puts a lot of sodium in it and
that's really what makes it taste good
it's salty it's cured and bacon can be
made with different cuts of meat from
different parts of the pig all right the
most common uh cut of the pig uh for
bacon is the belly all right but you can
make bacon from using different types of
the pig as well for example in Italy uh
bacon can be made from the cheek the jow
inside of the jow of the pig it's called
Guan chal all right absolutely uh tasty
super tasty you've ever made bacon with
Guan chal like it's it's wayer thin um
that's very very tasty it tastes a
little bit different because it's the
gel not the belly then there's Panetta
another type of bacon made from the
belly petta actually goes through this
intensive time intensive curing process
it's also used in a lot of Italian meals
and you'll find it on the recipe then
there's pruto which also is not cooked
generally um but it's uh cured uh and
pretty much every meat eater likes this
pruto often served with melons and figs
um uh and you eat it cure room
temperature not cooked and then in Spain
there's also kind of a a Spanish version
called hamon all right made from a
special kind of pig that is also eaten
cured not cooked then there's Lardo
which is actually just the cured fat on
the back of the pig back fat all right
so these are different versions of a
very similar thing um that we associate
with bacon and I just wanted to walk you
through that so that you know that bacon
isn't just whatever you'd find in the uh
uh the packaged meat section uh of your
grocery store all right but let's go
back to be breakfast bacon the kind You'
get at the diner or maybe at a Sunday
brunch uh that you might go to uh the
kind is really tasty but not healthy all
right so I got to break it to you you
but something that you probably already
know bacon is tasty but not healthy and
let me tell you why bacon is high in
saturated fat it's about 40% saturated
fat that's a huge amount of saturated
fat all right and just three slices of
bacon has 5 gram of saturated fat that's
about half of what's considered
advisable by the American Heart
Association for the whole day all right
bacon is also super high in salt now too
much salt in your body leads to high
blood pressure all right also called
hypertension uh you put a lot of salt in
your uh blood BL a lot of liquid gets
drawn into your blood vessels now your
you've got your blood volume is high and
that actually causes wear and tear on
your circulation and then your arteries
can get hardened and then the blood
pressure is going to be high because you
can't relax the blood vessels quite as
easily and that's hypertension very
common uh in women as well as in men and
it is a silent killer hypertension high
blood pressure is a silent killer
because you don't always feel it all
right most people don't feel when
they're hypertensive some people do but
most people don't and being hypertensive
which is actually putting strain on your
circulation the lining of your blood
vessels is um uh increases your risk of
stroke and heart attack all right it is
really really bad for your heart and for
your brain and again when you have high
blood pressure and you got a lot of salt
it damages the endothelial lining that
that's that smooth lining that is inside
your blood vessels here's your blood
vessel it's it's got a it's Hollow in
the middle blood goes through it it's
lined by a layer called endothelium
think about like a Saran wrap a plastic
layer inside and it's really slippery
when it's healthy it's slippery because
it allows everything to flow right
through like an ice skating rink you
know after the Zamboni the ice cleaning
machine runs over it it's so smooth on
an ice skating you can throw a sweater
on it and it let the sweater will Glide
all the way to the other end of the rink
all right hypertension chops up the ice
it really damages that smooth layer uh
like Ling inside it and now your blood
vessels are not only hardened but they
actually um can stick to things things
can stick to your blood vessels a lot
easier and that damaged endothelium is a
setup for stroke and heart attack as
well so double damage when you have high
salt and you have high saturated fats
now the lipids from your bacon that you
will likely stick to the side of the
blood vessels now your blood vessels
begin to narrow all right the other
thing about high salt you need to know
about it is that high salt stuns your
stem cells your stem cells are naturally
present in your bone marrow they repair
us from the inside out normally if you
got damage to that lining inside the
blood vessels guess what your stem cells
get called out of your bone marrow like
bees out of a hive and they go and fix
your damaged areas of your blood vessels
all right um they regenerate that lining
high salt stuns the uh stem cells all
right it's like budges them knocks them
on the head brass knuckles now your stem
cells groggy not really sure what to do
and you're not actually repairing your
blood vessels quite as well that's not
what you want you're damaging one your
body's Health defense systems for your
circulation here's the other thing about
bacon not only is it high fat saturated
fat not only is high salt it's also a
processed meat processed Meats I got to
tell you I have a bad and deservedly bad
reputation because they are classified
by the World Health Organization as a
class one carcinogen a carcinogen is a
substance that causes cancer all right
right um class one carcinogens um
tobacco which we know causes lung cancer
and throat cancer asbestos which we know
causes a type of lung cancer in your
chest or chest cancer called
mesothelioma and guess what processed
Meats also cause different types of
cancer like esophageal cancer stomach
cancer pancreatic cancer you do not want
to get pancreatic cancer very difficult
almost impossible to treat today colon
cancer prostate cancer breast cancer all
right now what are some of the processed
Meats besides bacon hot dogs sausages
commercial pepperoni salami basically
deli meats the stuff we grew up with you
know lunch meat the lunch lady used to
give it to us in a sandwich all right
those are all processed Meats now we
don't understand exactly why they
actually cause cancer some people say
it's because of the nitrates or nitrites
that are made from a factory that are
poured in there for preservatives for
for tastiness but whatever it is I can
tell you that uh eating processed Meats
actually is not good for uh your health
and actually increases your cancer risk
so in fact a clinical study of
470,000 people looked at the intake of
processed Meats including bacon and
found that for every 20 grams of
increased processed meat that you eat
for every 20 grams that's not a lot of
meat the 20 G is about two bacon slices
all right it increased the Chance by 18%
so two bacon slices 20 gr increases um
your chance of developing colon cancer
by 18% now that's not oneof like just
eating two slices of bacon but that's a
habit continuously eating that much uh
bacon compared to people who don't eat
bacon that's actually what you need to
be able to understand how to how to
interpret that data so compared to
people who don't eat bacon eating 20
gram of bacon and then another 20 gram
of bacon then another 20 gram of bacon
increases your chance of developing C
cancer by 18% all right that is not
something that you want to have happened
to you and it's completely avoidable by
avoiding bacon now here's another thing
about bacon um uh that that makes it a
problem is that when you cook bacon
you're frying it because so much oil
comes out you're essentially frying the
bacon and when you fry foods like bacon
you're you're um it's generating the
chemical reaction from frying generates
um something called polycyclic aromatic
hydrocarbons poly cyclic aromatic
hydrocarbons these are P's all right um
it's carcinogenic and another carcinogen
is called heterocyclic amines
heterocyclic amines are hcas and they're
generating ages Advanced glycation and
products and I'm just spelling these out
to you because we know exactly what
these chemicals are and they are cancer
causing chemicals that in the lab when
you expose animals to polycyclic
aromatic hydrocarbons okay um to
heterocyclic amines or to Advan
glycation end products they actually
spark development of cancer in animals
so when you fry bacon you're causing
some of these chemicals to be generated
and the darker and crispier you fry the
bacon the more of these heterocyclic
amines you're actually generating into
the bacon itself right so that's what
I'm telling you those that that dark
bacon you might even break off the the
burnt parts of it and eat the rest of it
but the rest of it also has these um car
that occur just by frying all right so
people ask me so Dr Lee should we avoid
bacon at all costs like just totally cut
it out here's my answer all right uh and
again like I I practice reasonableness
all right if you want to avoid all
harmful foods for your health then yeah
stay away from bacon but like most
things in life some of the pleasures in
life aren't so good for us so if you
really really love bacon and you really
feeling sneaking in a few slices for
your breakfast what you need to do is
just approach it uh with eyes wide open
you know that eating processed Meats
like bacon is damaging to your health
you know that it actually increases uh
your chances for diseases like
cardiovascular disease and cancer but if
you actually are generally healthy and
you generally eat to improve your body's
Health defense systems a couple of
slices of bacon aren't going to hurt you
but just recognize do it with eyes wide
open it is not healthy for you okay so
let me give you a couple of tips that if
you are going to eat bacon um uh what
you might want to do to make it a little
bit less unhealthy number one if you
cook the bacon cook it so it's lighter
in color don't make it really really
dark brown and don't burn it now then
you'll actually have fewer heterocyclic
amines fewer carcinogens less
carcinogens to it now less doesn't mean
no it just means less so lighter color
of cooked bacon number two here's a pro
tip too to make bacon less unhealthy if
you're going to cook bacon in oil you
know um uh why don't you cook it in some
oils that actually have polyphenols like
a little extra virgin olive oil all
right so rather than use butter or use
vegetable oil or whatever you might be
using for cooking your bacon and and by
the way it's true that that cooking
bacon you use a lot of its own grease
but guess what if you add a little bit
of extra virgin olive oil into the pan
uh and you heat that pan then put your
bacon slices in it your bacon will cook
a little faster which is good so you
don't you're less likely to burn it and
the bacon will actually absorb some of
the polyphenol from the extra virgin
olive oil now here's the interesting
about those polyphenols in extra virgin
olive oil they neutralize some of the
carcinogens that come when you actually
fry extra virgin olive oils contain
polyphenols that neutralize some of the
carcinogens um that are actually found
in cooking bacon so these are a little
Pro tips if you're going to eat bacon uh
the message I want to send you though is
that bacon is not in any way a health
food but I got to admit they taste
pretty good so if you're going to enjoy
a slice or two occasionally it's
probably okay if you spend the rest of
your time eating healthy plant-based
Foods including for breakfast you're
you're going to survive it and there are
ways to actually make bacin less
unhealthy because you know basically
what's happening is that fruits
vegetables legumes they all raise your
Shields they elevate your health
offenses and all those things counter
the danger of eating bacon and other
processed Meats all right okay now let's
talk about Dairy dairy's a big topic all
right because when it comes to breakfast
I always Associated when I was growing
up dairy products of some sort uh with
my traditional breakfast milk in your
cereal milk in your oatmeal cream in
your coffee anyone all right and if you
live in Europe or you travel to Europe
on vacation you'll notice in a hotel
that they you know for breakfast they'll
usually have an area uh with a glass
over it where they're actually offering
cheese a couple of slices of cheese
havari anyone guda anyone mozzarella
anyone all right and so those are all
dairy products what about yogurt
yogurt's a a common breakfast food right
if you go to the Mediterranean uh like
if you go to gree uh for example yogurt
is always on the offer whole yogurt is
always on the offer so let's take a look
at each of these dairy products to see
if they are healthy or not for breakfast
let's talk first that d products are
beneficial because they are a source of
calcium and they're a source of protein
which your body needs all right so
that's good milk for example is also
fortified by milk producers with vitamin
D along with the calcium and that's
required for bone health so milk's good
for bone health because of the vitamin D
now I'll tell you I once went to a milk
plant uh where the mil the milk was uh
milk from cows and it went through the
production line and I was walking along
with the owner of this milk plant
watching it being pasteurized and moved
along and then loaded into bottles and
then capped and when we were on our way
out the door um the my my host said hey
so now you know how we make milk is
there anything else you want to see and
I thought you know
H can you tell me like where does
vitamin D get added he's like oh I
didn't know that you're interested in
that sure come on let's go back and
check it out so right before the bottle
was actually capped and sealed the milk
uh went through a a kind of a passageway
where there was a little squir uh
squirter a pipet they called it just
squirted in vitamin D right in that it
was sealed boom ready to be shipped and
sold all right so that's actually how
Vitamin D actually gets into your milk
hey there just a quick note I have
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Beyond here are some practical ways to
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using food as medicine I put together a
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now let's get back to the video now the
other thing about milk is that it's a
good source of protein we talked about
protein and protein is really important
um as we age like after the age of 40 um
our muscle starts to break down uh it's
a process called sarcopenia Saro is
referring to muscle penia is like less
of it so we tend when we're younger we
tend to build muscle um as we get older
sort of the second the second half half
of our life um we tend to lose muscle so
you want to actually keep your muscle up
you need to actually have protein
because muscle is made out of protein
and milk is one of those sources so milk
is actually good for protein it's a good
source of protein if you if you actually
um want to uh look at a source of
protein now milk also has fat in it
mostly saturated fat whole milk is about
25 to 35% fat reduced milk is 2% fat
you've probably in 2% milk that's
reduced fat and lowfat milk is 1% and
you can by the way taste it 1% lowfat
milk is kind of watered down milk 2%
milk tastes a little bit better but
nothing tastes as kind of robust as
whole fat uh milk uh so you know we
generally recommend people to have lower
fat milk less fatur fat all right uh but
whole milk always tastes better now the
one thing that you might need to know is
that milk also has some natural trans
fats that are found in dairy uh and
these trans fats actually when it's in
Dairy actually we think that they're
probably not harmful for you they're
they might even be beneficial for you
but just so you know that milk is also a
source of natural trans fats now you can
also get some healthy fats like Omega-3s
and milk not a lot but you get some and
you if you want your milk to get to have
healthy omega3 you got to actually have
pasturised grass-fed cows because that's
where the cows that you get their
Omega-3s from plant-based um sources of
Omega-3s and then a Kyle puts it in as
Omega-3s into your milk grazing
naturally in the pasture uh the cows get
more of these aminol levulinic acid or
alas which is the precursor for Omega-3s
and then the cow turns it in omega-3 and
Pops it right into uh the milk which
then goes into um our commercial milk
products so uh this just something to
know in terms of the fats that are
actually in milk now there are bar some
carbs and milk as well milk actually
tastes a little bit sweet right milk has
lactose about 5% of the milk contains
lactose and once you drink lactose which
makes Milk sweet it gets broken down
into glucose and galactose so that's
just metabolism in your body you drink
milk it's got lactose our body our human
body is breaking down into glucose and
galactose and then your and our body
needs a glucose by the way and then your
liver will take the galactose and break
it down into glucose so then we have
more glucose from it now carbs and milk
okay the the glucose and the glao are a
form of energy and that's energy that's
fuel for us now don't think about this
from an adult perspective uh oh we don't
want glucose and spiking glucose and all
that kind of stuff think about what milk
is meant for milk is meant for babies
right newborns and what do newborns need
they need a ton of energy because they
their metabolism skyrockets I wrote
about this in my book Eat to beat your
diet that um metabolism between the ages
of zero and one years old it's
skyrockets like a rocket ship in fact at
one year old a baby's metabolism is 20%
higher than adult's metabolism all right
so a lot of good things that are
happening uh in that first year of life
and that's really why when you're
drinking milk naturally breastfed babies
all right what's actually happening is
that they're using that energy and
really doing everything they need with
that energy so milk has fats it has
carbs um uh and so what are the um
benefits of milk all right are there any
benefits of milk number one milk can
actually help build bone density it's
got calcium it's got vitamin D our body
uses uh the vitamin D and the calcium
then puts it right into our bone as you
know women who are getting older they
can actually have um osteoporosis that's
weakening in the bone that's less
calcium in the bone brittle the bones
become brittle and by the way if you've
been on estrogen replacement therapy for
many many years it can also make your
bones brittle as well so women are on
estrogen uh replacement therapy should
make sure that are actually um uh
addressing bone health and milk uh with
calcium and vitamin D actually can be
one way of actually uh helping to
support bone health the other thing is
that milk's been shown to lower blood
pressure now this is a clinical study
that researches at wangan inan
University in the Netherlands they
studied 2,000 245 people that were 55
years and older so these are sort of
people in the second half of their lives
and didn't have high blood pressure at
the very beginning all right so these
are people without high blood pressure
and these researchers followed people
over two years and what they found is
that those people who were drinking milk
or having milk products were up to 39%
less likely to develop high blood
pressure milk drinkers were 39% less
likely to develop high blood pressure
and specifically they found found it was
milk that was benefiting creating this
associated with this benefit not cheese
it was the milk that was actually
beneficial and in fact even after six
years all right so they first they
follow them over two years um and it was
milk that that prevented that looks like
was suppressive of developing a
hypertension but after six year the
reduced risk of developing hypertension
or high blood pressure was 20% for milk
drinkers all right this was published in
the American journal of clinical
nutrition now as I mention to you lower
blood pressure lowers the risk of
developing cardiovascular disease high
blood pressure is the silent killer so
lowering blood pressure is a really
really good thing now having milk what
about in coffee should you put milk in
your coffee is that a good way to
actually have your milk well I would
tell you no and I would tell you why
coffee is really really good for your
health it slows down cellular aging uh
it's good for gut health it's good for
your metabolism the chlorogenic acid
which is one of the bioactives in coffee
cuts off the blood supply to tumors good
for your stem cells as well so coffee is
sort of like what I call a grand slammer
it really uh uh hits the ball out of the
park to benefit your body's Health
defenses and when you drink coffee black
you get all of those um bioactives that
get absorbed through your stomach into
your bloodstream okay now what happens
when you put dairy in it milk tastes
good cuts the strong acidic flavor a bit
Mellows out the coffee milk or cream but
here's the problem the fat in Dairy from
milk or cream forms little tiny soap
bubbles these little tiny soap bubbles
are called my cells spelled m i c l l s
my cells and these little soap bubbles
actually trap the chlorogenic acid all
right so now you've got a lot of these
little uh milk dairy fat soap bubbles
that are trapping the bioa say when you
drink that um uh coffee for example the
uh soap bubbles tumble down through your
gut and it prevents uh your stomach from
absorbing some of the bioactives all
right so you don't absorb as many of the
good bioactives as you would if you
drink coffee straight so that's one of
the reasons why you know even if you
enjoy milk uh don't use it in your
coffee if you want to get everything you
want to get that you can get out of it
um the bioactives out of coffee now what
about what's the substitute for that if
you just really want to cut that coffee
uh the acidity of her coffee well it
turns out that um nut milks soy milks
completely fine oat milk perfectly fine
for cutting your coffee that is actually
a good one it doesn't form the soap
bubbles and it doesn't interfere with
the absorption of the chlorogenic acid
all right so we talked about milk as a
dairy for breakfast what about cheese I
know that you might not be eating cheese
uh for breakfast but I can tell you A
lot of people do eat cheese like I
mentioned that European brex of buffet
with the cheese in there uh and you got
to know this that cheese isn't the
villain that everyone assumes it is true
cheese has a lot of salt true cheese has
a lot of saturated fat but here's the
thing you might not have realized cheese
is a probiotic food all right cheese is
made with healthy bacterial starters
that then start to ferment and natural
bacteria grow that's how cheese is
actually created and in fact cheese has
its own microbiome healthy bacteria in
the cheese that we eat and it
contributes to our gut's own healthy
bacteria so we talk about you know gut
health and we want to eat fermented
foods like kimchi and yogurt and cheese
is actually one of them but there is a
caution with cheese because it has so
much salt it has so much saturated fat
but I want to actually give you some of
the upsides to cheese as well so again
this is not villain versus hero good
versus evil there somewhere in between
uh cheese made from the milk of GR fed
cows also guess what have omega-3 fatty
acids which are good for our overall
health lowers inflammation good for our
stem cells and Metabolism all right
Omega-3s are actually good for us now
just because cheese is loaded with
saturated fat uh there is uh this there
was this concern that eating cheese
might be associated with higher risk of
heart disease makes a lot of sense right
that's what I would have thought but in
fact multiple clinical stud studies in
people and cheese eaters have shown that
eating modest amounts of cheese that's
up to 200 Mig of cheese a day all right
is not linked with a higher rate of
heart disease there's something maybe
protective about cheese we don't
understand everything about it but
eating up to 200 grams of cheese a day
doesn't seem to increase your risk of
heart disease doesn't say that it
protects you from heart disease but
actually it doesn't increase it if you
have modest consumption of cheese so
people say well what's 200 Mig per day
of cheese it's about 10 slices of cheese
all right I don't eat 10 slices of
cheese a day I don't recommend that you
eat 10 slices of cheese a day but it
just shows you our body is pretty
resilient and cheese isn't necessarily
harmful for you um in fact it actually
gives you some probiotic benefits and
maybe those probiotic benefits um
counter the harm of saturated fat this
is an area of research that's actually
being done so cheese tasty uh might have
some benefits uh I wouldn't call it a
healthiest food but it's commonly
consumed and it has some upsides to it
as well now let's talk about yogurt I
love yogurt yogurt is a fermented food
as well yogurt's fermented you know from
milk uh and clearly yogurt has is
probiotic all right it's good for gut
health because of the healthy bacteria
uh and by the way uh almost immediately
when you eat o yogurt it actually gets
your gut to grow more of that healthy uh
bacteria that you need good gut Health
means good brain health means good heart
health means good immune health and this
is what yogurt actually does in fact you
want to see yogurt growing healthy
bacteria like
acrania like bifido bacteria these are
just the names of some of the healthy
bacteria that are good in our uh gut
protective of our immune Health our
brain health and in fact uh a bacteria
like acromania can be cancer fighting as
well now there's always lactobacillus uh
which is also another class of healthy
bacteria that is also found in yogurt
Studies have shown multiple Studies have
shown that eating yogurt reduces all
cause mortality that means death from
anything all right and in fact an
analysis of 235,000 people across eight
clinical trials found that eating yogurt
was associated with a 133% reduction of
mortality that's death from
cardiovascular disease 133% reduction in
mortality or death from cardiovascular
disease from eating yogurt all right so
yogurt is healthy good for gut health
and so then the question is should you
eat whole yogurt or low fat yogurt now
most of us are used to the Instinct of
reaching for the lowfat yogurt if you're
buying yogurt but I'm telling you now we
actually know the Health Solution is
actually to have whole yogurt all right
and I'll tell you why whole yogurt is
better because even though whole yogurt
has saturated fat it's got all those
healthy bacteria in it as well but
here's the problem with lowfat yogurt
when yogurt manufacturers remove the fat
from Whole yogurt to create lowfat
yogurt it collapses the yogurt into
basically thin milk right so you know
how low-fat milk tastes like water down
milk well if you remove fat from yogurt
it's basically like Ultra water down
thin yogurt doesn't taste very good the
mouth feel you know what your
expectation of eating yogurt doesn't
feel really normal good and so what
happens is that the manufacturers are
adding emulsifiers thickeners into the
yogurt to bring it back to give you that
mouth feel now this is the problem
because researchers are now finding that
emulsifiers that are commonly used in
yogurts and thickeners or a lot of
things uh you know pre-made gravies and
things like that that these emulsifiers
the thickeners actually profoundly
damage your gut microbiome profoundly
damage it they change your Healthy gut
bacteria so they're not so healthy all
right um and in fact this was pioneered
by uh a group that from the University
of Paris and Georgia State University
they found in 2021 that's when the
evidence first started coming out wait a
minute these emulsifiers actually
damaged the gut microbiome so what do
you think happens when the gut
microbiome is damaged well healthy gut
bacteria in our body lowers inflammation
so when you damage a gut bacteria
inflammation goes up healthy gut
bacteria um helped us to process
streamline our lipids our blood
cholesterol
when you damage a gut bacteria
cholesterol goes up all right this is
why lowfat yogurt actually doesn't lower
your cholesterol actually um your
cholesterol actually might go up with
lowfat yogurt and then the other thing
when you gut damage your gut bacteria
guess what your um immune system isn't
as well nurtured by your gut bacteria
and because the gut Texs messages your
brain your mood might not also be as
good as you would like it to be and so
this is what we're the research is doing
right now is really taking a look at
that gut brain connection gut immune
connection gut metabolism connection and
finding we don't want to damage our gut
microbiome so if you are actually trying
to buy a yogurt get whole yogurt whole
Greek yogurt for example is absolutely
best and I will tell you don't buy the
type of yogurt that's prepackaged with a
layer of jelly or fruit or whatever
prepackaged into it please just get
whole yogurt and add your own stuff to
it because when you take a look at the
prepackages you know that jelly layer
it's it's actually you know like jelly
read the ingredient packaging it there's
added sugar there's pectin there's all
kinds of other stuff and that fruit
wasn't made by the factory they bought
it from someplace else that's Ultra
processed foods and now you've actually
got a yogurt that's actually good for
you and you've made it a little bit less
good for you instead do it like the
Greeks do all right um I was doing some
research recently and I was just in
Greece and I enjoyed amazingly healthy
delicious um whole Greek yogurt uh for
breakfast posted something on Instagram
on it you know some my experience of how
to do it I tell you what I did I got
plain Greek yogurt and I added some
sprinkles of chopped nuts pistachios
walnuts almonds then I added some dried
fruit okay so I might have some um
golden raisins or dried cranberries I
added some seeds like pumpkin seeds or
sesame seeds on top of that uh then I
had some uh cut fresh fruit fruit kiwis
or mango or strawberries put it on top
of there amazing maybe some Citrus chop
up some Citrus little bits and then if I
wanted some extra sweetness now in in
Greece um they put honey on it so we
would actually cut honey from like a
like basically a side of of the
honeycomb would come right out we'd
actually cut a little piece off and put
it right into the yogurt amazing and uh
honey actually has um uh bioactives in
it uh that's also healthy for you as
well how do we know honey is actually
good for us well researchers at the
University of Illinois in Urbana did a
clinical study involving 25 healthy men
men and gave them something called
buckwheat honey okay and buckwheat honey
that was in water or tea they found that
the there's antioxidant property that
goes from eating the antioxidants and
the honey and gets it absorbed into the
bloodstream all right uh after drinking
two cups of of Honey water containing
buckwheat honey and increase the
antioxidant properties in the blood by
7% all right just eating uh some
buckwheat honey so again honey onto your
yogurt it's a beneficial addition and if
you want to get buckwheat honey check
out check out where you can actually
order it in the store you can usually
find it in the middle aisle section of
the grocery store or order it online so
let me come back and say eat the whole
yogurt stay away from the lowfat yogurt
and if you any doubt whether or not
there's any emulsifiers in your yogurt
pick it up and look for these names okay
look for emulsifiers like polysorbate 0
or
carboxymethyl cellulose or kagin all
right these are just examples of of
emulsifiers that you might spot but the
whole yogurt doesn't have that the plain
yogurt doesn't have that at all now
we've gone through a lot of foods uh a
lot of aspects of the foods so let me
kind of sum up oatmeal and eggs thumbs
up bacon thumbs down Dairy like milk
cheese yogurt depends yogurt is good but
get it whole yogurt add anything in
toppings onto it yourself milk and
cheese in moderation only all right
that's it hope you learned something
from watching this video uh before
breakfast thanks for watching hi there
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