Kind: captions
Language: en
as we age as we get older our
mitochondria start to wear down people
naturally feel like they're slowing down
and part of the reason is that our
mitochondria is also slowing down so my
first tip for um having more energy and
reducing food cravings is to drink green
tea now green tea as you probably have
heard is good for so many aspects of
Health but when it comes to having
energy is really about the polyphenols
that are green tea called
kakin well okay also the caffeine that's
actually in green tea gives you energy
as well all right caffeine by the way
are in the leaves of the green tea and
if you want more caffeine in the green
tea get green tea the leaves have been
picked later in the season uh as if you
want less caffeine get uh the leaves
that have been picked earlier in the
season of the tea season growing season
they call it first pick ones the little
early teas uh leaves they call them
white tea later uh in the season it's
regular green tea leaves and here's why
for caffeine turns out that the tea
plant produces caffeine as a natural
insecticide right it keeps away bugs
right now think about that uh early
early blooming uh the tea is happening
in the spring not a lot of bugs around
so you don't need very much caffeine in
fact the white tea uh spring tea
actually has almost no caffeine at all
wait later in the summer and uh there's
a lot of bugs blessing around in the
summertime the leaves are full of
caffeine all right and if you ever been
to a place um like a tea T Plantation
you'll see that they actually tend to be
in Hot Tropical areas all right uh or
tropical like areas and there's going to
be a lot of bugs that's growing in
nature all right and the tea plant makes
more uh caffeine in there so it's
stronger tea gives you energy as well
all right now I got to tell you uh I
drink tea uh in the evening I find it
relaxing even though it's got some
caffeine green tea just doesn't keep me
up at night all right and I sleep just
fine and um maybe that is genetic I had
a great uncle who lived in China at the
base of a tea Mountain he drank at least
10 Cups of Tea a day and um he never had
a problem sleeping at all uh and he
lived to by the way 104 years old all
right
uh but for me sipping a cup of tea does
give me energy but it's also very
calming uh and all this benefit that you
get uh from tea is actually from the
polyphenol the kaken called egcg so what
does that stand for um Epi Gallow cakin
3 gallate all right epig Gallo cakin 3
galet I'm not going to ask you to say it
three times because I could barely do it
myself but just know that people who are
researchers like me like we know what's
actually in it now the polyphenol
activates your metabolism by triggering
your brown fat now if you didn't know
what brown fat is you should listen to
another video where I talk about Brown
fat or you should read my book Eat to
beat your diet and if you haven't read
it let me show you this is what it looks
like eat to beat your diet it's not a
diet book it's an anti-diet book it
talks about how you can eat foods and
drink beverages like tea that activate
your metabolism naturally so you don't
have to go uh on a diet now one of the
things that tea and other foods do got
to read about the other Foods in my book
they activate your brown fat now your
brown fat is a special kind of
beneficial fat that's found in the body
it's not lumpy bumpy like the harmful
white fat that's under your arm or under
your chin it's not the muffin top that
you have or it's not your thighs or your
butt Brown fat is actually way for thin
and it's not located close to the
surface of your skin it's actually on
both sides of your neck like close to
the Bone all right a little bit behind
your breast bone a little bit tiny bit
between your shoulder blades and then a
little bit in your belly and this brown
fat can be triggered by green tea okay
and there's other Foods as well that can
trigger the brown fat and it's also much
as food uh cold temperature will also
trigger it so think about what how
people are talking about the benefits of
the cold plunge for your metabolism
that's real that triggers your brown BR
fat and uh when you trigger your brown
fat it fires up what it may be by fire
up what I mean to say is that when you
trigger your brown fat it turns on a
process called
thermogenesis now thermogenesis is
exactly what it sounds like thermal heat
Genesis generating heat so when you
trigger your brown fat by drinking green
tea you're trigging triggering the
generation of heat uh in the brown fat
how does it do this well the brown fat
actually generates Heat by activating uh
something called mitochondria a lot of
people talking about mitochondria these
days mitochondria are like little tiny
nuclear batteries that are inside your
cells inside the brown fat cells and
there's a lot of them in brown fat all
right in fact there's so many of them
that the mitochondria which have a lot
of iron in it in them okay when and what
happens to iron when they oxidize they
turn they rust right turns brown a lot
of these uh Brown oxidized mitochondria
get together it makes the entire fat uh
Brown looking that's why Brown fat is
brown so if you're ever wondering like
why do they call that brown fat because
a lot of mitochondria with a lot of iron
it's kind of like rusting it all gets
together and these are the power packs
these are the nuclear batteries of your
brown fat and when you drink green tea
or go to a c plch you fire up the brown
fat it goes like it's like a like um
like in your if you have a gas stove
what do you do you turn on the thing
click click click whoosh you get the
flame that's what happens when you're
actually turning on thermogenesis in
your brown by triggering the
mitochondria all right green tea will do
this now you're when you're trigging the
mitochondria you're generating energy
okay uh where does it draw the fuel from
to be able to generate this heat and
this energy it draws uh the brown fat
draws that energy from your stores of
white fat that's the wiggly jiggly stuff
you don't want that is the stuff the fat
that's buried in a tube of your body
deep inside your belly all right that's
the stuff that's dangerous and you don't
want it it's very inflammatory you want
to burn that stuff down and brown fat
will do it and green tea will trigger
that brown fat to turn on thermogenesis
which would then draw energy from the
bad fat and the good fat will actually
burn it down and then you'll actually
have more energy okay uh that's actually
one of the remarkable things about green
tea that give you energy now not only
does brown fat trigger thermogenesis and
give you energy but the other thing that
happens is that uh te will stimulate
your brain to release a neurotransmitter
called nor epinephrine all right now
this is the chemical signal that your
brain releases that will take away your
hunger all right so you're less likely
to have food cravings at the same time
so it's going to generate energy take
away your food cravings and that is
basically uh what green tea can actually
do now how much green tea should you
drink I like to be really practical
right people always are saying uh they
like what I talk about because I try to
make it as practical as possible well
across the board I mean there are
hundreds of studies involving green tea
for lots of different applications in
general most of the studies have
concluded that drinking three to four
cups of green tea a day hits The Sweet
Spot all right so if you want the
general benefits of green tea and you
don't want to think about it don't worry
about the mechanism don't worry about
the polyphenols three to four cups will
do you all right um now there's also an
urban legend that's floating around I
want to smash it right now and that
urban legend is that drinking tea of any
sort will cause dehydration so be very
careful don't drink tea all right okay
let me just kind of take out Thor's
hammer and smash that myth because
basically clinical Studies have shown
and these are studies involving both
coffee and tea coffee also has this um
mythology that if you drink it you're
going to dehydrate yourself I I used to
believe it myself but the clinical
studies have pretty much shown that if
you drink less than 10 cups of tea or
coffee a day you're not going to be
dehydrated because don't forget the
coffee and tea is actually adding liquid
into your body all right so I think for
most people if you drink three to four
cups it's good don't drink more than 10
cups all right um well my great uncle
did drink probably 10 cups but I don't
know he lived for a long time so anyway
tea uh the other thing it does by the
way for uh for helping to uh make you
not overeat is that when you're drinking
the liquid from tea you're stretching
out your stomach right liquid goes into
the stomach stretches the stomach out a
little bit and these stretch receptors
make you feel full even though you
haven't eaten food you you're starting
to feel full that signals to your brain
not eat don't eat you're full so your
food cravings will come down as well all
right and there's clinical evidence that
support this all right all these
benefits uh in fact there's a group of
researchers at the Isfahan University of
medical Sciences this is an on and they
looked at green tea they studied 70
women who had metabolic syndrome so they
were a little overweight they had high
blood pressure their blood glucose was
high their lipids are high anyway these
researchers divide them into two groups
one group got um basically 7 ounces just
under a cup of green tea today drink
three times a day so that's basically
three cups of green tea every day for
eight weeks that's two months and the
other half of the group just drink
lukewarm water okay kind of mimics the
tea
and the results show that the green tea
drinkers lost two more pounds from the
tea and they also reduce their waste
circumference right remember I told you
about visceral fat inside the tube of
your body well guess what you know if
you got metabolic syndrome that that fat
inside the tube is poof pushing out so
your belt size has to be a little bit
bigger um you got to un loosen your belt
a little bit your your waist size is
going to be larger guess what green tea
drinkers they drank their waist
circumference by 3/4 of an inch compared
to the group that just drank lukewarm
water so tea burns down that fat all
right um they also had better glucose
levels their bad LDL cholesterol levels
also went down so a lot of other
benefits as I mentioned to you that
green tea actually has and by the way
there was also a lowering of their blood
pressure uh which is another benefit of
green tea and uh don't forget green tea
has this calming effect all right very
important
if you're somebody who get kind of gets
ratcheted up and you're just looking for
an opportunity to stay stay calm get
calm stay calm I highly recommend uh
green tea hey I want to share another
resource with you it's my free guide on
boosting your metabolism I'll let you in
on something that most health and
wellness experts don't talk about and
that's that you can actually enjoy your
food while eating to improve your
metabolism and if this sounds like a
paradox I explained in this guide how
science is teaching us that it's true in
my guide I share five foods that
activate your body's beneficial Brown
fat and tell you how it works to burn
down the harmful body fat you want to
lose the best part healing your
metabolism can taste great check out my
guide on boosting your metabolism
available right now it's free in the
caption below now back to the video all
right another food tip for energy and uh
uh and any food
cravings you might laugh at this but
it's eating dark chocolate all right now
dark chocolate chocolate is a confection
but dark chocolate has a lot of cacao
and Cacao is a plant-based um seed uh uh
that's roasted and fermented and crushed
up and it's got polyphenols in it right
so the darker the chocolate the higher
the percent of cacao and that means you
got more the plant polyphenol that's how
that basic works all right um uh I like
to talk about dark chocolate that's
beneficial being 70 to 80% or higher
that's the amount of cacao that's
actually used so you're uh getting a lot
of it and what's inside the cacao well a
polyphenol called
proanthocyanidin again don't worry about
memorizing these words but the
proanthocyanins and dark chocolate what
do they do triggers Brown fat just like
green te what does that do it generates
energy Burns uh down harmful body fat so
it's good for your metabolism in all the
right directions just like green tea but
here's the thing eating dark chocolate
can actually reduce food cravings now
you might think the opposite you might
say you know when I eat CH chocolate I
can't stop eating it it's so delicious
but clinical studies have actually shown
that uh uh even the smell of dark
chocolate like if you're somebody who
wants to savor dark chocolate don't you
know eat a whole bar like that um savor
it all right um I I think drinking uh a
cup of hot coffee uh black coffee with
dark chocolate is a great way of doing
it or even tea all right but even the
smell of dark chocolate 85% cacao as
well as eating the chocolate uh
decreases a hormone that the in the body
called gin now gin is known as a hunger
hormone so the smell of dark chocolate
lowers your hunger all right and when
your hunger is lowered you're mostess
likely to actually um uh crave other
Foods uh and you're less likely to
actually overeat as well uh and by the
way the proanthocyanidins they have
other very very important Health
features and benefits as well they lower
inflammation all right um the
proanthocyanins also help your body
release stem cells into your bloodstream
these stem cells all right they live in
your bone marrow they come out of your
bone marrow like bees coming out of a
hive um and eating dark chocolate can
actually do this and uh they're looking
for problems where they can fix it's
kind of like sending out the highway
road crew to look for potholes to patch
up so that the traffic can flow more
smoothly that's what these stem cells do
they cause regenerative healing from the
inside out all right and how do we know
that's true well clinical Studies have
shown that you know having even just two
cups of hot chocolate made with dark
chocolate a day for a month can double
the number of stum cells in your
bloodstream for repairing and it
actually improves the resiliency of your
blood vessels so you can actually
deliver blood a lot better now the other
thing that's really interesting is that
dark chocolate releases triggers the
release of endorphins now these are
feel-good hormones in your brain and
when you have the endorphins being
released it naturally reduces cravings
for unhealthy sugary Foods all right so
uh now the key thing about chocolate
it's true for all foods all right that I
ever talk about any of my books like e
to beat disease or E to beat your diet
um by the way I've got the books right
here e to beat disease has a whole stuff
on chocolate uh and tea any Tobit your
diet has sections on chocolate and tea
these are um foods that I actually
really believe on are beneficial for our
health but what my point is that when
you actually are thinking about healthy
foods including or maybe especially
chocolate it's all about moderation
don't over over do it more isn't more
think about dark chocolate as a
condiment uh or a snack all right and by
the way if you want to actually find
interesting ways to figure out how to
use dark chocolate I like to add it to
um some some dark chocolate to uh tree
nuts all right my kind of Trail Mix like
you get your you got your tree nuts
could be almonds pecans macadamias
pistachios what have you what have you
okay with with some bits of dark
chocolate that is a great combo all
right and by the way the tree nuts by
themselves can reduce food cravings they
also make you fo so you're less likely
to overeat at your next meal so these
are all little practical tips little
practical tricks of how to actually use
these uh foods that actually give you
more energy they ramp up your metabolism
and they help you lower burn burn down
harmful body fat but they also reduce
Cravings as well okay energy tip number
three
eat some beans all right now turns out
that beans uh lima beans Pinto beans
black beans lentils uh the beans Navy
beans I love um beans are one of the
best sources of plant-based protein and
fiber beans provide super long lasting
energy they help your body manage blood
glucose better your metabolism Smooths
out in a healthier way and beans contain
something called soluble fiber all right
uh that's good for your gut microbiome
uh too now your gut microbiome the
healthy gut bacteria is responsible for
your energy because it actually helps to
streamline your metabolism so your
insulin sensitivity is better all right
your glucose levels actually are more uh
leveled out uh in order to give you uh
more energy more efficiency and beans
also make you feel Fuller they're
they're satiating so you're less likely
to overeat uh the next meal but you're
also less likely to reach out for a
snack as well less lik to Crave for
those snacks now beans lenos black beans
Navy beans so many ways you can use them
like I like to I like to have them in a
soup or a stew uh something that you
know is a crowd pleaser uh my house you
want to make a chili out of it these
beans then you got leftovers all right
now it saves you time as well not very
expensive they're super super affordable
so green beans are great for health
they're good for your wallet they're
good for your schedule they give you
more energy they make you crave less and
and overeat less um actually it can
shrink your waistline uh as well that's
in study and clinical studies I talk
about in my book Eat to beat uh your
diet I I you know I teach a course
called eat to beat disease course you
want to learn more of these practical
tips feel free to to check out my course
and sign up for it I think there's like
200 foods that I talk about in the
course uh that are like this now here's
the thing about beans how do you find
them it's good any grocery store go to
the middle aisle and you'll find a whole
sections that'll have different kinds of
beans beans in a can beans in a bag they
can be dry they could be already
hydrated and beans because they're so
affordable and they can be kept in a can
or sealed up or dried for years like two
to five years all right stable shelf
stable they're really a good thing to
actually have in your pantry uh wherever
you store uh your food your Larder all
right and the thing I love about beans
they're quick so especially the ones in
the can that are pre- soaked you know
basically they're already soft um all
you got to do is to if you don't have
time to cook a meal open up a can of
beans put them in a pan or a pot add
some herbs and spices add a little bit
of vegetable stock or chicken stock and
you're in business all right you can
cook that baby up uh and it'll be
absolutely delicious you can doctor that
up any way you want nutritious
metabolism activating uh and it's going
to make enough four leftovers for sure
and then saves you time the next day I
mean that's my time is really important
to me so I love and I love the taste of
beans as well they take on the flavors
or whatever you decide to put in there
all right intermittent fasting now I got
to explain what the connection is
between mitochondria and mid fasting
because you hear so much about fasting
these days and there's an important
connection biological connection and
actually practical ways that you can
actually do this so first I I need to
explain to you how mitochondria actually
work when you eat food the mitochondria
inside your cells those little tiny
organel mini organs the nuclear
batteries in your cells they actually
convert the energy from the food that
you eat and the oxygen you breathe so
you need that energy and you need the
oxygen all right uh they use that to
create new energy that powers everything
that you do okay it's like the spark
plug and the fuel from the gas like in
your engine that's how you run your car
everything that you do relies on this
process everything from moving around to
thinking to blinking your eyes you need
your mitochondria to be able to do that
work especially if you actually have
muscle activity even eating and
digesting your food requires
mitochondria okay to and if you want to
keep your heartbeating of course uh that
actually is the mitochondria in your
heart firing all day long from the day
you're born to your very last breath all
right in fact without mitochondria guess
what life would grind to a halt very
very quickly you know how when your um
phone runs out of batteries it's like
boom off like a light same deal with
your mitochondria so you want to keep
your you know if you want to keep your
phone charged all the time uh you
actually need to keep your mitochondria
in good shape so you can have that
energy all right now what does have to
do with aging all right well it turns
out that as we age as we get older uh
our mitochondria start to wear down now
I got to tell you we start to age from
the time we're born right so when you're
Oney old you're twice as old you were
when you were actually born all right
but as we get into uh middle Ag and
older people naturally feel like they're
slowing down and part of the reason is
that our mitochondria is also slowing
down all right we have less energy fewer
mitochondria um and sometimes the
mitochondria that stick around are not
functioning uh or or even like they're
inactive mitochondria you need to clear
those out all right so when this happens
to the mitochondria during the natural
aging process it impacts your energy
slows down your metabolism and makes you
feel more sluggish all right I got a
myth that I got a bust because a lot of
people think that energy is just about
how much sleep that you get all right
not true a lot of people think about
energy is just about how many calories
they're actually eating actually about
how your mitochondria are actually so
this is why you want to know about
mitochondria this is why I'm making this
video right now and not only do you want
to know about your mitochondria you want
to keep them as healthy as possible over
the course of your life so you can
optimize your health during longevity
it's called Health span and just being
healthy you know like you don't want to
be just a crashed out on a on a bed uh
even if you live to 100
150 you would actually have enough
energy to make every single year you
have no matter how many years worth it
okay so what do I mean by this well
think about your car battery right your
car batter is what allows your car to
start and then once your car started
your battery is around if you need it to
keep it moving uh uh smoothly
mitochondria kind of like a car battery
all right uh and but they need care in
order to be able to keep doing their job
that's really really important is that
you need to actually take good care of
your mitochondria super important and
that's where specific foods and habits
actually come into play and we're going
to get into into those uh in just a
second but first let's go back to
intermittent fasting right because this
is my first tip for you one of the best
ways to keep your mitochondria in good
shape is to lower your caloric intake
eat less over the course of a day but if
you want to actually really do that in a
way that optimizes your metabolism as
well all right which is good for your
mitochondria and good for longevity do
it through intermittent fasting all
right might sound kind of countered
because you're giving your body a break
from constantly eating uh how does that
actually help you gain energy because
doesn't eating actually give you energy
well it turns out that fasting helps
your mitochondria work more efficiently
in other words not
eating okay uh a state of of not eating
no fuel actually makes your mitochondria
work faster the lower the number of
calories you eat the more your
mitochondria actually feel like they
need to be uh supercharged and that
whole system of mitochondria needs to be
cleaned out now there's a process called
mitophagy m t o p h a g y might have
heard about this uh in on social media
or other people's podcasts mitophagy is
a simple process where your body your
cells clean out uh old or damaged
mitochondria think about like spring
cleaning inside your cells but a Nam at
the mitochondria that's why it's called
Mito Fiji Fiji means eating up but this
is spring cleaning taking out the old in
order to be able to replace them with
the new right if you got a sock drawer
that's pretty full you got to actually
take out the ones that have holes in
them or that are worn out before you can
actually uh put new ones in the drawer
right so you want to actually do the
clean out and that's actually what
mitophagy does and that's what fasting
actually does for your cells right and
by the way that sock drawer analogy is
really really important because we all
want to feel a lot better wearing a pair
of new socks rather than wearing ones
with holes in them right so that's
exactly mitophagy all right and
intermittent fasting helps your body
your cells clean out the old and replace
it with a new it's a refreshing part of
your body's energy those little nuclear
batteries all right out with the old in
with the new now I write about
intermittent fasting in my book eat to
beat your diet right here if you haven't
read it I would strongly recommend it
there's a whole section multiple
sections actually about intermittent
fasting I give you some background I
tell you about uh the biology behind it
but I want to for this video just tell
you that it's that intermittent fasting
um is more than just cutting down
calories what it really is is a
metabolic tuneup all right uh so if you
want to learn more about that just pick
up a copy of eat to beat your diet and
check out my sections about intermittent
fasting and all the practical tips that
I actually have in my book and if you
haven't read eat to beat your diet I'll
link it in the description below this
video so you can actually check it out
now there is another advantage to
intermittent fasting that I want to tell
you about and that is that when you fast
when you're not eating which is fasting
when you're sleeping you're not eating
so you're sleeping you're fasting as
well so that's why intermittent fasting
is the most natural thing we do every
night when we're going to sleep we're
actually doing intermittent fasting
because you're eating dinner the night
before then you're going to eat
breakfast so they you're intermittently
fasting all right but when you are
fasting your body switches from burning
glucose which might be in your blood
okay switch from burning glucose for
fuel to burn to switch to burning fat
for fuel right now when you're burning
fat for fuel this keeps your
mitochondria uh fresh because it gives
them a break from constantly burning
down glucose during the day when you're
eating your mitochondria is burning out
glucose guess what when you're fasting
at night and you're sleeping you're
giving your mitochondria a break from
having to do glucose now they can
actually uh try uh they can have them
burn fat as well now I don't recommend
doing anything to an extreme so you know
when people are hearing about this I I
have sometimes biohackers will say okay
so what if I fast for 16 hours okay that
works if you can maintain that schedule
that's fine what if I fast for 20 hours
and I put squeeze all my eating into
four hours that's I would say that's
probably an extreme you're not going to
get more mitophagy out of that all right
I would say you know intermittently
fasting for 168 is probably the most I
would recommend anybody to do if you can
fit that in most people can only fit 12
hours in and that's just fine I can tell
you in my life pretty easy for me to
fast for uh 12 hours here's how I do it
if I eat dinner at 7 I'm usually done by
8 I put my dishes in the sink and you
guys might have heard me talk about this
before and then I don't eat anything
until the next day that's it it's my
signal to myself when I put my dishes in
the sink I'm done for the day now if I
go to bed and I want to sleep for 8
hours all right uh I'm not going to tell
you when I really sleep but I'm going to
tell you what I would ideally like to do
if I'm not so busy you go to bed at 11:
let's say and you sleep for eight hours
you're going to get up at seven in the
morning right like I'm on a holiday
that's what I might do but if you don't
eat dinner after 8:00 when I put the
dishes away I get three hours between
8:00 and 11:00 and then I've got 8 hours
from 11:00 to 7:00 in the morning right
3 plus 8 hours 3 hours plus 8 hours is
11 hours and I get up in the morning I'm
so fasting I'm getting up in the morning
and rather than eat breakfast right away
you know what I
do I take a break I would go for a walk
I could um read a book I could check my
emails I can go out just get some fresh
air you know you don't have to eat right
away like you did when you were a kid I
take I take at least an hour sometimes
more but let's do the math now 8:00 go
to bed 3 hours to 11: to
bedtime 11:00 to 7 o'clock in the
morning that's another 8 hours 3 hours
plus 8 hours 11 o' 11 hours I fasted by
7 o' in the morning I just told you
don't eat for an hour after I wake up
that's 11 hours plus 1 hour that's 12
hours so if I do that which is just not
eating after dinner
and waiting an hour after I get up
before I eat anything I've gotten 12
hours of fasting in including my sleep
time and that 12 hours is 50% of my
entire day so 12 hours out of 24 hours
in a day I've been fasting I've been
actually giving my um metabolism uh a
break a reset I'm giving my mitochondria
a chance to go from burning glucose to
actually switching and giving them a
break into burning fat I burn down body
fat I'm also activating mitophagy which
is to clean out the old or damaged
mitochondria and replacing them with the
new you get what my drift is this is why
intermittent fting is actually so
beneficial really really really easy um
it doesn't actually have to disturb your
lifestyle and you just kind of can fit
it in um the easiest way that uh it's
works for uh you that's the key thing
you've got to actually tailor
intermittent fasting for your own
schedule and by the way listen to your
body because if you don't feel quite
right if you're fasting too long and
you're not feeling your body is actually
setting a signal I would say maybe fast
a little bit less uh in order to be able
to actually uh make it fit your
physiology fit your body all right so
more isn't always more I would not go on
to extreme levels of V fasting which is
basically like full-on fasting which
some people do if they actually have
like serious diseases uh but I think
that I would try to keep it moderation
is probably the way best way to actually
go all right now I want to give you a
practical tip if you're doing
intermittent fasting and this tip is
actually to avoid a common mistake that
everyone does or tends to do if they're
actually trying to do intermittent
fasting for the first time which is you
know you're not eating for a while and
you're going to be hungry because that's
natural you're just going to be hungry
you haven't been putting fuel on your
body fuel Tank's going to be running low
it's like the gas gauge in your car but
in your brain says we got to fill up so
we're going to be looking for some food
and when we sit down to eat you're going
to be hungry whatever you do remember
this do not overeat you're going to be
hungry so you're going to want to eat
overeat overeating is putting in too
much fuel into your body now you're
overloading your metabolism you just
cleaned out your metabolism reset your
metabolism night before now you're
overloading it you're not making
progress this way to make progress eat
modestly all right in fact I tell people
to whatever your eyes want to take on
the plate take only 2third of it keep a
third away that's a good start all right
people who want to really go down in a
portion they they just only leave a
third on the plate and by the way eat
slowly when you eat fast it's a lot
easier to clean your plate and that and
therefore to overeat all right and we
always want to put big huge portions
think about what it's like for you at a
buffet table you know or at a cafeteria
where you get to Serve Yourself almost
always going to put more more food on a
plate uh than you actually need to eat
so portion size down and then here's
another little tip that will help you
prevent from overeating is eat
slowly eat mindfully don't get
distracted if you're scrolling on your
device and you're you know reading or
watching a movie makes it really easy
for you to overeat all right and eat too
quickly and if you eat too quickly um
you're not not letting your body adjust
to the volume your food putting in if
you eat slowly I guarantee you even
though you're taking a smaller portion
on your plate if you eat slowly and
mindfully think about uh the food that
you're eating I I call it savoring the
food you enjoy the taste of the food if
you eat with other people have a
conversation don't feel like you've got
to clean your plate all right I I have
friends who actually are really really
fast eaters not a healthy uh thing to do
when you eat slowly you tend to eat less
because your stomach stretches as food
gets into into it all right and those
stretch receptors tell your brain oh
you're getting full let's slow down a
little bit and pretty soon your brain's
going to say we're done all right and
that's how you prevent overeating by
eating more slowly not being distracted
all right eating with somebody else a
dining partner is actually a good way to
do this because then you'll actually
have conversation but also remember to
savor your food which brings me to the
issue about the quality of the food all
right first eat food that you enjoy
eating not food that you you know
convenience to eat try to look for food
that you enjoy that's one of the things
that I always do I think about my next
meal what's just the right thing what do
I really feel like eating all right
healthy that I feel like eating
something tasty I I eat mediterian style
so either Mediterranean food or Asian
food either way mix and match the the
Cuisines but something in that genre is
what I do and I'm I'm usually salivating
when I think about it and then go look
for that kind of food but when I have it
I don't put take too much and I eat it
slowly and I enjoy the food so I don't
overeat okay so whatever you do don't
overeat when you overeat you overload on
calories you set your metabolism back
and that's just what you actually doing
is uh with your metabolism uh going on
you are undoing some of the benefits of
your uh of your intermittent fasting the
other thing is that high quality food is
important because if you have cheap ultr
processed foods filled with additives
emulsifiers artificial coloring
artificial flavoring all right
artificial sweeteners maybe all those
kinds of things you know what those
additives can not only derail your
metabolism they can also influence your
mitochondria as well and how do they do
that well these chemical additives can
cause oxidative stress all right think
about them as free radicals these are
basically basically uh it's kind of like
um what what do I want to say like sort
of like bad guys running around your
system with wire cutters and they're
just like Cho it away at your body and
your cells you don't want to be doing
that those are the chemicals and Ultra
processed foods that cause oxidative
stress and oxidative stress actually can
damage your mitochondrial function so
you want energy you want good
mitochondria stay away from
ultra-processed Foods don't eat too much
food uh eat slowly eat mindfully enjoy
the food that you're eating all right
and try to extend your natural
intermittent fasting period that's one
of the ways that you can actually do
this now people always say all right
well as an alternative to ultra
processed foods what should I be eating
Dr Lee listen it's not the one thing
that you should be eating it's sort of
the manner by which you navigate your
food choices I always tell people I'm
I'm not a vegan uh but I do eat mostly
uh vegetable plant-based meals but if
you you actually try to focus on the
vegetables that are going to be on your
plate that's one way to actually get
high quality food and get the vegetables
from the produce section if you don't
have a fresh produce section all right
um or if money is an issue look in the
frozen section all right because frozen
vegetables actually have all the
nutrients and the bioactives that the
fresh ones do because they usually are
picked fresh and Flash Frozen and the so
the freezer section is also a good
alternative if you can't actually get
fresh uh produce your metabolism is
going to thank you and your mitochondria
is going to thank you as well all right
again mitochondria little batteries give
you energy this is one simple way to
actually uh using intermittent fasting
and some of the little tips I just gave
you around that in order to be able to
actually get um healthier mitochondria
hey there it's Dr Lee I share a lot in
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using food now back to the video eat
healthy fats that's one of the best ways
to protect your mitochondria and support
longevity now you're saying wait a
minute you just told me to eat fats I
said eat healthy fats because not all
fats are created equal right like I'm
not telling you to eat butter I'm not
telling you to eat lard if you focus on
healthy fats the healthy fats are um
basically like an extra virgin olive oil
evoo Evo all right or in tree nuts you
know uh walnuts
Macadamia uh
pistachios uh those kinds of pecans
healthy nuts have healthy oils um
avocados actually also have healthy fats
mono unsaturated fatty acids mufas is
what we call them and also fish that
contain healthy omega-3 fatty acids so I
just gave you a bunch of choices of
things that that you would naturally
consider you know healthy and probably
part of your uh diet anyway uh but if it
or not you should consider adding extra
virgin olive oil tree nuts all right if
you don't have an allergy avocados and
seafood that contain healthy omega-3
fatty acids now what are some of those
Seafoods I wrote all about them in my
book Eat to beat your diet is a whole
chapter on seafoods with healthy omega-3
fatty acids so I would go check it out
there as well this is all about
providing your body with a right kind of
fat okay and the kind of fat that helps
your mitochondria function optimally all
right so the healthy fats like I told
you omega-3 fatty acids and Seafoods and
plants Omega-3s actually uh have been
shown to protect your mitochondria from
damage because it they they lower
inflammation these omega-3 fatty acids
right so if you have inflammation
throughout your body that inflammation
just like oxidative stress can damage
your mitochondria so you want to throw a
shield over the mitochondria so they're
actually working better they're not
going to be damaged as much try some
omega-3 fatty acids right inflammation
harms the body inflammation harms
mitochondria so reducing inflammation is
one easy step to help your mitochondria
and promote energy uh production and
cellular Health right so again you want
to find out the SE foods that can
actually do this is a whole chapter
chapter eight let me go show you where
it is I'm going to show you a picture of
it um I um took great pleasure in uh
identifying all the chapters in here
chapter eight hang on a second I'm going
to see it in one second all right I call
it the daily catch and look here's a
whole list of Seafoods uh that are all
delicious uh that you can actually
choose that are going to be actually
good for you hang on a second I'll just
read
uh some of the fish like besides lobster
and crab and shrimp uh and oysters and
clams uh but I will tell you the fish um
look we all know that s salmon is good
for you and we know sardines and macko
and anchovies but did you know that
alibet is also good for you it's a white
mild fish seab bass who doesn't like
Mediterranean Seabass and if you haven't
had it um you should try it and if you
say you don't like it maybe you haven't
had prepared properly all right go to
YouTube type Mediterranean Seabass
recipe and click video and watch
somebody cook something amazing like I
mix my water my mouth water to actually
watch this kind of stuff hake is another
white mild fish seab bream uh is another
one turbit another mild white fish as
well okay so not just the super oily
fish the tiny ones that are that that
taste fishy you got all kinds of choices
in order to get this type of healthy
Omega-3s by the way w actually from a
treut perspective walnuts actually are a
great source of Omega-3s well it's a
plant-based source of omega-3 fatty
acids and again this is a kind of a
healthy fuel uh for your body that helps
to reduce inflammation all right now how
do I like to use walnuts well I like to
eat Walnuts um plain I like to toast
them up a little bit uh you can you know
like you how do you toast walnuts like I
will go buy bulk walnuts at the store
all right I I like to have them out of
the shell I I I don't mind cracking the
walnuts but it's a little extra work and
then you've got all the little bits you
got to clean up uh you can go to a bulk
section in a grocery store all right
just go to wherever they're selling bulk
nuts tree nuts and um you can just uh
open them and fill up a container of
wonut halves me I'm kind of picky I
don't want to have like little wonut
crumbs I want the halves they look like
wings all right I'll take them home when
I'm ready to eat them there's now
there's there's oil in them healthy oil
I will actually toast them up you take a
cast iron pan or any pan but a cast iron
pan or stainless steel pan don't pin any
oil in it don't forget the the um the
Walnut already has oil in it it's own
healthy fat put the heat on low so the
pan is actually Heating and just lightly
toast the nuts okay what you got to do
is you got to move the pan around so
nothing doesn't stick and burn that's
not what you want and pretty soon you'll
still start smelling The Toasted uh w it
smell smells really great take them off
the heat put them onto a container to
cool off um and they're absolutely
they're a little crisp beer and really
delicious and then if you want to break
them up or crush them you can sprinkle
them onto some whole yogurt all right uh
you can sprinkle them into a salad
that's kind of what I do um or uh you
know sometimes I'm taking a trip I will
just grab some uh and take them on as a
uh a snack it's made all right that's a
great way especially if you're traveling
someplace and you don't want to be going
into an airport and then getting tempted
by all that junk food or eat you know
whatever the flight attendant hand you
the the free food usually Ultra
processed and not very healthy for you
have your own bag of toasted walnuts
tree nuts that's a great way to do it
and you know if I want to actually add a
little special uh extra to my walnuts
how about some dried cranberries all
right now you've kind of created a
simpler trail mix it's really good
Walnut toasted walnuts with dried
cranberries are good spice it up a
little bit more add some dried
blueberries all right that's what I
actually do it's a super a great way to
actually get extra healthy plant-based
Omega-3s as well just make sure if
you're using dried fruit that it doesn't
have added sugar to it because you don't
want to actually do that you want to
actually get all the benefits from that
the polyphenols the dietary fiber the
healthy fats without adding extra to
that uh system okay um and by the way if
I if you're sprinkling the walnuts over
a salad guess what it's another
opportunity to add another healthy oil
to the omega-3 fatty acids from the
walnuts what if you you dri drizzled a
little bit of extra virgin olive oil or
dressing made with extra virgin olive
oil on it okay not regular olive oil
extra virgin olive oil that's First
Press contains all the polyphenols if
you put it into a measuring glass or a
cup it's got a little greenish ting to
it those are little tiny Olive bits they
contain polyphenols like um hydroxy
pazol and
oool and those are all floating in
healthy fats the monounsaturated fatty
acids all right that's actually a great
way to actually light up uh the healthy
fats in your body remember you're
powering up your mitochondria that's
actually what the goal is um not to have
extra fats but to use fat in a healthy
sort of way I'm going to give you one
more tip uh about energy uh and reducing
food cravings and that is guess what
when you are sitting down to take a
movement
break during a day what am I talking
about a movement break well look uh
here's the thing most of us actually sit
in front of a computer most of the time
it's getting harder and harder to be
physically active as part of what we're
doing every single day now you probably
do some exercise if you're working out
okay but even if you work out you're
probably sitting long periods of time
during a day right you know that
basically that sedentary Behavior we
know from all the clinical studies that
gone on sedentary behaviors set you up
for chronic disease and all kinds of
Badness that can actually occur so uh
and it also makes you feel more tired so
if you get on your feet every few hours
and move around I don't have any rules
or instructions of exactly have to move
around I call that getting up and moving
around a movement break okay it's
important because it turns out sitting
for long periods of time okay and
working on a laptop slows down the Met
metabolism all right makes you feel
sluggish makes you feel like you have
less energy and when you're sitting and
feeling sluggish um you're more likely
to actually reach for a snack and then
you're not you're not being mindful of
what you're doing you're eating you're
staring you're typing or whatever you're
actually doing and you're looking for a
snack to give you a little pickme up all
right but it's really the lack of energy
that you're feeling is from not moving
around so back to my my tip my hack
every few hours all right every two
three hours and you can set your phone
to to remind you if you uh need a
reminder stop what you're doing get up
take a short movement break all right
even five minutes not very much time
move around to get up your energy all
right because when you're moving you're
getting uh blood flow to happen to your
muscles and your brain you're delivering
more oxygen and nutrients you're going
to feel more alert for sure all right uh
movement also improves your body's
insulin sensitive ity so your cell your
metabolism is working more efficiently
that's also going to give you more
energy all right so how do you take a
mov Break um whenever you know you're
going to be sitting for a while like I
said set a timer in your phone if you
need to or your Smartwatch it's going to
remind you to stand up and move around
and by the way I'm not talking about
training for a marathon okay or going to
the gym or going for a swim sure that's
good too but I'm talking about more
regular movement breaks when you have to
sit for a long periods a time uh and you
don't have to break into a sweat just
even getting up and stretching doing
some jumping jacks or push-ups or just
walking around your office or your home
go up and walking down a couple of
stairs I remember when I I used to work
in a lab and you know when we're doing
experiments sometimes we'd have long
periods of time sitting you know as
we're doing our experiments I would have
to take a break every couple of uh of um
hours and then I would actually walk the
stairs in the lab all right always back
feeling a little bit more energized and
charged and my brain was working a
little bit better could focus on the
research all right obviously the
weather's good and you can swing it go
outside take a quick walk outside I'm
talking about five minutes you don't
have to you know you don't you have to
go for a trek all right um being in
nature also lowers cortisol levels and
lowering cortisol levels uh also lowers
your craving tendencies All right so
you're less likely to reach for some
junk food all right so try taking some
breaks your body is definitely going to
thank you for it all right so there you
have it five simple tips for gaining
energy while reducing and fighting those
unhealthy food cravings I hope you learn
something new thanks for watching and I
will catch you on the next video oh by
the way if you like what you heard hit
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