Kind: captions
Language: en
in 1900 the average life expectancy was
for men only 46 years old average life
expectancy for women in 1900 was only 48
years old today let's talk about
longevity longevity is a duration of an
individual's life and of course we're
all different uh we've got different
genetics we've got different backgrounds
we've got different life exposures as a
doctor I can tell you when I actually
see a patient one of the things that I
try to do the first time I meet them is
to give it a little bit of an assessment
of what their life has been like what
their parents uh survival was and what
kind of conditions they have and their
relatives have it gives me a little bit
of a big picture view on what their
overall risks are but the idea of living
as long as you can longevity has been
around for tens of thousands of years in
fact it's as old as mankind you know
that quest for longevity is the stuff of
life Legends you've heard of Pon Leon
the Explorer the Spanish explorer who
discovered Florida in Puerto Rico the
Fountain of Youth ponon right Fu Manu
that
mythical character uh in China who uh
was always looking for the little file
of longevity and of course the Holy
Grail uh also associated with this quest
for immortality so here's the good news
we are indeed living longer as human
beings um let me give you some numbers
in
1900 right so over a 100 years ago the
average life expectancy was for men wait
for it only 46 years old that was the
average okay average life expectancy for
women in 1900 was only 48 years old
women have always lived a little bit
longer on average than men but check it
out under 50 years old more than 100
years ago
that was it that was the average life
expectancy today we've improved that
number a lot so as of 2022 these are the
numbers that you got to collect over a
long period of time men and women born
in 2022 can expect to live to 75 years
old if you're a man and 80 years old if
you are a woman all right 75 to 80 from
46 to 48 years old that's a big jump
over the course of a hundred years now
why has life expectancy or longevity
increased this is long before people are
actually biohacking and trying to look
for supplements that could actually do
this let me tell you basically life
expectancy is has uh improved because
our conditions around us have actually
improved as well we've got better
nutrition less poverty now obviously
some places still have extreme poverty
but compared to what it was like in 1900
we've got a lot less poverty we've got
better Public Health governments uh are
are organized communities are better
organized to be able to actually have
better sanitation cleaner water we've
got antibiotics 100 years ago a little
bit more didn't have antibiotics you got
a cold you got a flu you got uh an
infection that was pretty much all they
all you rot all right maybe not a cold
but definitely a serious infection
appendicitis we also have vaccines I
know that the current controversy around
vaccines but I can tell you it was a
medical breakthrough that contributed to
our longevity all right uh why we live
longer better maternal and neonatal care
a third of moms and babies actually died
at childbirth way back um then didn't
even have uh handwashing as a basic
concept for reducing the risk of
infection so moms actually wound up
dying of infection all right we Al we
have better health care in general all
right these are some of the reasons that
we're actually living longer than before
but we still want to live longer than we
are now right so this is where science
comes into play and um the first thing I
want to say is like so what's holding us
back from even doing better well now
even though we are living a lot longer
than we did in 1900 we are dealing with
chronic diseases that take us out what
am I talking about I'm talking about
cardiovascular disease cancer diabetes
lung diseases are a big problem and
mental health issues uh like depression
all actually um uh overall shorten our
longevity and of course as we're living
longer we're beginning to see
neurodegenerative diseases that are
associated with older age right
Alzheimer's disease vascular dementia
that's when the small blood vessels in
your brain um get narrow and hard and
don't allow good blood flow not enough
blood flow to the brain Parkinson's
disease these are common in the Aging
population all right and of course then
there are Health inequities between you
know the economic discrepancies make it
even harder for some people to optimize
their lifespan so we still have a long
ways to go uh to be able to actually
optimize where we are and what about
genetics your genetics can make a
difference in fact it's been estimated
that about 25% in the variation of
longevity are due to genes the genes
you've inherited from your parents now
we don't actually know exactly which
genes yet lead you to live longer and
which genes lead you to live shorter on
the whole obviously there's some Trends
and patterns and for some diseases of
course
but this is an area of active research
I'm a I'm a researcher so I'm happy to
tell you what we don't know for sure yet
and we're not really we haven't nailed
down pinpointed what are the genes of
course some really interesting research
show that centenarians people live to
100 they've got some unique genetic
features but some people who live can
live an awful long time without those
genetics as well obviously the role of
diet and lifestyle and the environment
are huge as well here's an example of
diet all right eating Ultra processed
foods shortens your lifespan while
eating whole plant-based Foods all right
and Seafoods increases longevity all
right uh and part of the reasons they
lower the risk of chronic diseases you
don't have a chronic disease you're more
likely to live longer another factor in
our diet are artificial chemicals that
are found in our food we're just
beginning to unpack what they're
actually doing now we've known we
suspected for a long time that
artificial preservatives and colorings
and flavorings aren't good for us now
the data is coming out what they
actually do and one of the things they
do is they harm our gut microbiome the
healthy gut bacteria that live inside
our gut total about 39 trillion of these
bacteria these bacteria um control
inflammation they lower inflammation so
when you hurt them inflammation goes up
inflammation goes up chronic diseases
start to appear these uh healthy gut
bacteria also boost our immune system
they actually raise our immune Shields
you harm the gut bacteria our immunity
goes down our immune system is not so
strong we wind up getting infected we
wind up getting sicker and cancer is
kept at Bay by a good strong immune
system so when immune system goes down
the risk for developing a cancer goes up
as well all right so our gut microbiome
uh is very exquisitly sensitive to what
we're eating and our food is also less
healthy for us today because of the soil
that our plants are grown in right our
our plant-based Foods come from plants
that grow in soil compared to how things
were decades or maybe hundreds of years
ago our soil has been contaminated by
synthetic chemicals as pesticides the
soil microbiome is depleted so our the
the soil also contains a microbiome uh
and because that's compromised our food
becomes compromised as well all right
then the other thing that that that
matters in our diet is microplastics
this is something that we've known about
for a long time that Plastics everywhere
right your water container your stor
food storage containers your plastic
silverware at a picnic the plastic
plates everywhere right plastic cups
drinking straws we've always known that
little bits of plastics would get
everywhere but only until the last few
years have we been discovering these
microplastic particles tiny little
particles are actually floating around
in our bloodstream that can get into our
brain
they can get into our organs they've
actually been found in testicles and
semen they've actually found even the
plastic embedded in a study of men in
the penis all right uh and it's also
been shown that these microplastics
embed themselves in the plaques that
narrow arteries in the neck and probably
elsewhere as well and that the
connection between Plastics and health
outcome is that if you had microplastics
in the cored plaque this is a study from
Italy that was published recently the
presence of plastics increase your
chances of having a heart attack or
stroke by fourfold all right now we're
not thinking it's so harmless anymore we
know that microplastics are around so
microplastics is another factor that can
actually affect our um longevity uh our
overall health and the long and how long
we're actually going to live lifestyle
let's talk about lifestyle factors that
can actually impede longevity don't
worry I'm going to talk about Foods I'm
going to get there okay I wanted to
actually uh set the stage for you to say
why so important to take action our
lifestyle has changed over the last
century we become more and more
sedentary you know that term Couch
Potato it's a little derogatory right
like nobody's like a couch potato right
sounds so bad but actually we're winding
up sitting a lot think about it you got
a laptop you're working remotely you're
probably do it sitting on a chair as
opposed to moving around uh and being
sedentary sitting down actually uh uh
removes physical activity from from our
lives all right less walking more
driving uh more sitting more surfing
more screen time you get it we're
getting we're spending less time
Outdoors moving like the human body is
supposed to move all right I mean think
about it if we were evolved to actually
just sit and look at a screen we'd have
two arms with fingers and no feet and
we' just be like a pillow with two with
two arms and hands that's it that's not
how we're we need to actually keep
moving so having said all that these are
all the reasons that we don't optimize
our longevity what can we do green tea
green tea is one of my favorites it
contains a bioactive called kakin
specifically EG CG that's epig Gallo
kaken 3 gallate uh egcg it's a tongue
twister but this uh natural bioactive in
tea when we drink it goes into our body
and does a lot of amazing things we do
know that at lowers inflammation which
is critical for long-term Health
essential for longevity we also know
that it actually protects our teir which
are the protective caps at the end of
our DNA that start to burn down as we
age so green tea slows that cellular
aging process down green tea also helps
to nurture and keep healthy our vascular
endothelium so vascular is blood vessel
endothelium is the delicate lining
inside our blood vessel this is actually
what allows blood to flow smoothly right
through the body the better the blood
flow the longer the life when your blood
vessels are healthy you have a shot of
being healthy when your blood vessels
are sick you have no chance of actually
having Optimal Health and so green tea
actually facilitates uh all of this and
green tea has also been shown to be good
for your gut microbiome healthy gut
healthy life uh we do know that people
who reach super centenarian ages uh they
actually have very very unique gut
microbiomes green tea actually helps to
get you there my great uncle by the way
lived to 104 years old and he attributed
his longevity uh to living at the base
of a tea Mountain where every morning at
4:00 a.m. he would actually get up and
and walk uh up to a tea Pavilion and sip
Cups of Tea he probably had 10 cups of
green tea uh every day so physical
activity green tea all these things are
quite important for longevity proteins
are the building blocks of life they're
critical if you want you want to live
long and if you want to prosper Thrive
because as we age we lose protein and
muscle mass now losing muscle mass is
actually a setup for becoming frail and
less mobile which cuts into your
lifespan so you need to actually keep
your protein in uh and build it up with
exercise and that's the same as being a
bodybuilder now think about maintaining
strength during aging as bodybuilding
over the course of a lifetime so up to
the age of 40 you should be eating about
50 to 60 grams of protein per day for
the average sized person and between the
ages of 40 and 50 that's above the age
of 40 you start losing muscle mass an
example you might see is think about the
older person that you might have seen uh
in your life somebody with really really
thin arms or really really thin legs
their body might actually be looking
okay but you can tell they're actually
losing muscle mass this is called
sarcopenia and it increases the risk of
Falls which where you can break a hip or
worse and falling is actually the
precipitating event for older adults who
are living independently or after a fall
especially if they break uh their hips
they can't manage anymore by themselves
they've lost their independence and they
need assisted living or a caregiver to
be able to get around safely so you
don't want to become frail you don't
want actually fall if you're going to
live long you want to be able to live as
independently as possible and developing
that strength keeping up that muscle
mass is absolutely critical so adding
protein to your diet after the age of 40
somewhere between the 75 to 90 grams of
protein a day is kind of where you want
to aim at now every person is different
which is why it's called personalized
nutrition so there's no one hard number
that you want to actually stick to and
if you're physically active you might
even need more protein and as I was
saying before you need protein and the
use of your muscles exercise in order to
be able to actually benefit from that
added protein intake so if you want to
do this right I suggest Consulting a
trained nutritionist and explaining
you're trying to optimize your protein
goals and this will be useful because
they'll help you calculate the right
amount of protein that's tailored to you
tailored to your body size to your
physical activity to your other health
conditions you might have and other
Factor
and that's why I'm not giving you a
black and white single number that you
need to hit because everybody's
different when it comes to the amount of
protein that they need so what are some
of the best sources of protein to help
you towards longevity well meat is a
good source of protein you know beef
pork chicken duck fish shellfish all
good sources of protein for example a 3
oz serving of beef has about 20 g of
protein a 3 oz serving of chicken breast
has about 25 to 26 gram of protein even
a little bit more than beef ground pork
has about 22 gam of protein per 3 oz
serving about the same amount as ground
turkey well we know that in the end that
eating large amounts of red meat not
healthy in the long run so we're talking
about beef here and Longevity is all
about the long game so I encourage you
to think about other sources of protein
besides red meat as I mentioned Seafood
is another source of protein for for
example salmon is a good source of
protein uh as well as a good source of
omega-3 fatty acids which are good for
longevity a three o serving the salmon
has about 22 gram of protein about the
same amount as turkey and cod which is a
mild white flesh fish has about 19 gram
per 3 o serving and it's actually got a
good healthy amount of Omega-3s as well
now clinical studies of both salmon and
cod show that these types of seafood are
good for your metabolism through their
own Omega-3s they can help you burn
harmful body fat which reduces visceral
fat the kind of fat in the tube of your
body and actually lowers inflammation as
well so that's meat and that's Seafood
but what about plant-based sources of
protein because we know that people who
eat more plant-based foods have better
longevity so we're talking about legumes
like white beans black beans Pinto beans
lentils chickpeas soybeans all these are
all PL plant-based sources of protein as
well as good mineral content the other
benefit of these types of plant-based
proteins these legumes is that they
actually make you feel full that's what
we call satiety and so if you feel full
you're also less likely to overeat in
your next meal now over eating actually
overloads your metabolism which actually
can set you up for metabolic syndrome
and type 2 diabetes which cuts down on
your longevity so beans legum
actually a great way to actually get
that source of protein now I enjoy beans
in a soup bean soup or or stew great way
to actually have beans and when you make
one pot of beans you're likely to
actually have enough as leftover so
you're actually saving time cooking as
well now another source of plant-based
protein are tree nuts you know uh pecans
walnuts macadamias past pistachios
cashews even pine nuts and seeds are
also a good source pumpkin seeds sesame
seeds sunflower seeds all good sources
of protein now for tree nuts or seeds I
suggest you just take a handful with you
uh as a snack during the day something
you bring to the office something you
have a bowl to snack on uh throughout
the day if you actually want to get some
protein in those are good snacks and
that's in eating it them actually a
great way to actually get some extra
protein and they're a good source of
dietary fiber dietary fiber feeds your
gut microbiome when that's a good
healthy gut bacteria and when your gut
microbiome is fed guess what lowers
inflammation and that sets you up to
actually have more longevity as well now
a team of researchers from Harvard and
Tron University actually looked at just
how powerful uh plant-based proteins are
they looked at 32 clinical studies that
involve a total of 715,000 people over
periods of time ranging from 3 years to
30 years that's three decades and found
that those people who ate more protein
from Plants even 3% more protein in
Plants resulted in a lower risk of
premature death by about 5% all right so
you lower the risk of death premature
death by 5% by just having uh more
proteins and another study published in
the Journal of the American Medical
Association a very credible Journal
looked at 416,000 people over 16 years
and compared to what they were eating
over the time over that time uh for
their health and found that just
shifting 3% of protein from animals to
plants shifting just 3% of the protein
intake from animals like beef to plants
like beans led to a 10% decrease in
Death from any cause 10% decrease in
Death from any cause and this is true
for both men as well as women now the
reasons for better longevity by taking
in plant protein compared to animal
protein it's not to be due to the fact
that animal protein has higher levels of
methionine and Branch chain amino acids
this is found in meat and not in Plants
especially in red meat and this is
considered to be one of the triggers for
chronic diseases now more research needs
to be done on this but again having more
shift in protein from uh Meats red meats
to plant-based Foods actually lowers
overall mortality plant-based Foods also
have beneficial bioactives like poly
phenols that can activate your health
defenses like your circulation and your
Genesis uh help activate your stem cells
which help to regenerate and heal from
the inside out activate uh gut health uh
these are prebiotics uh these
polyphenols and plants um help to
protect your DNA which can slow cellular
aging help repair DNA and prevent DNA
from being damaged from oxidative stress
and they can actually activate your
immune system so you got better immune
protectiveness as well as lower
inflammation so plant-based proteins
have actually a lot of other
accompanying reasons why they may be
beneficial for um uh longevity as well
so you get other benefits in addition to
the proteins you want more good and less
bad choose plant-based proteins so here
are my top choices five top choices of
plant-based protein sources food number
one are beans I mentioned this already
white beans black beans fava beans
chickpeas lentil
great source of protein help you
maintain muscle mass also a good source
of dietary fiber good for your gut
microbiome as I said before and also
beans help to reduce blood lipids
decrease blood glucose levels all right
so all metabolically healthy as well now
how much protein is uh are some beans
legumes let's talk about this one cup of
chickpeas has 14 g of protein and 12 G
of dietary fiber the dietary fiber is is
really really important as well so
you're getting twofer protein and
dietary fiber you can try uh again
making a bean stew uh bean soup
chickpeas you can actually do all kinds
of things with them just look up a
recipe chickpeas recipe and hit video on
Google and you'll actually show get
shown from people who are really
passionate about what they do how to
make something really tasty using
chickpeas for example and clinical
Studies have shown that eating beans can
help to lower your blood pressure as
well which lowers the risk of heart
attack and stroke so again we're talking
about longevity we're talking about
protein and now we're talking about
foods that contain protein but also have
other benefits and clinically uh shown
connections to longevity as well eating
plant-based foods like vegetables are
always a good thing but there are
certain things that you should avoid if
you want to get the most out of those
vegetables and this is actually very
true for all aspects of your health and
it's true for longevity so if living
long and living well is what you're
aiming for and you got to watch this
video to the end and by the way if
you're enjoying my content hit the
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about what I'm actually doing here all
right ready let's jump in mistake number
one when it comes to eating veggies if
you want longevity is ruining the health
of your vegetables by overcooking them
okay okay now I like to cook so I'm I'm
I'm going to talk to you about this from
my own experience overcooking is a super
common mistake especially for people who
don't cook very often but even people
who do cook all right if you don't pay
attention to your food while you you got
a lot of things going on it's very easy
to let vegetables overcook all right and
by the way overcooked vegetables are
probably why you didn't like vegetables
when you were a kid I remember eating
broccoli
or peas at my elementary school
cafeteria man they were terrible soft
mushy mey overboiled over steamed and
however they did it I can tell you the
texture was terrible and the vegetable
taste was non-existent all right so when
I went home however my mom who was a
great home cook she always prepared the
vegetables even if they were similar
vegetables like broccoli and a complete
different way she stir fried sauteed
stewed the vegetables and she had spices
and oils and garlic and uh all kinds of
sauces on them and I loved the
vegetables that were cooked at home all
right um so but you know it makes a
difference in terms of your experience
at cooking now carrots another food that
when I had them in the school cafeteria
I hated them it was like eating orange
glue all right carot on home on the
other hand whether it's in a stew or in
a soup they had a little bit of a slight
bite to them but they were tasty and
they took on the flavors of the other
things that were actually in the pot as
well and I like the carrots at home so
when I was young I learned about the
harms over cooking vegetables uh because
they had no taste and that made me
completely disinterested in eating them
but at home when they were cooked
properly I really enjoyed them so it
turns out that when you overcook veget
vbl one of the things that happens is
that you can destroy uh the bioactives
the polyphenols that are in the
vegetables so think about it you boil uh
vegetables you boil broccoli all right
what happens is that that hot water over
time will leech away the vitamins and'll
leech away the polyphenols right into
the the the bath that they're actually
boiling away in the hot temperatures
degrade the polyphenols all right for
example the sophanes that are found in
broccoli or in b Choy which you should
never boil anyway um but all these
plant-based foods have natural
bioactives polyphenols that are actually
good for your circulation good for your
um stem cells good for your antioxidant
activity to protect your DNA good for
lowering inflammation good for immunity
but if you destroy them by overcooking
them well you're actually going to get
some Fiber from the plant but not much
else all right so you're actually
missing the opportunity to boost your
body's Health defenses and if you want
to live long all right you got to have
good strong Health defenses the entire
Journey uh of your life so that's one of
the things that that you can do to
destroy the uh Pro protective aspects of
plant-based Foods as by uh overcooking
all right so whatever you do don't
overcook your vegetables don't over
steam them don't over boil them don't
over bake them uh if the texture starts
to change uh and and they lose their
flavor you've actually cross that line
all right always reel it in a little bit
before try to aim for uh your vegetables
be just right just like pasta you got
pasta should be alente your vegetable
should be just perfectly done without
ruining those polyphenols all right now
you might be saying well wait a minute
Dr Lee then what happens if I'm actually
adding vegetables to a stew or a soup
right ministr soup for example or um
lentil stew what about that all right um
you know you chop up lots of veggies and
you throw them into uh lentil stew or
lentil soup what about the vegetables
there because you're going to cook those
for a long time well it is true that in
a super stew that the bioactives will be
degraded all right but then guess what
they're uh and they'll be leeched out
but they're being leeched out into the
broth that you're actually going to eat
and they don't get completely degraded
all right and then you've got the more
vegetables you add to a broth the more
of those polyphenols it's going to be a
whole super polyphenols maybe less than
when you would be eating them raw or
freshly sauteed but now they're all just
sitting there it won't degrade them all
um and you get all the dietary fiber
that's also packed in you got to look at
the whole picture all right it's true
cooking veggies in a stew or a soup will
degrade some of those bioactives and
it'll leech them out but it's in the
broth that you're actually going to eat
all right and by the way that's one of
the things that you want to do is to sip
on that broth because it's got all kinds
of uh flavor uh that lovely flavor that
you get when you uh sip a soup that's
actually the result of all those
nutrients also uh coming out into uh the
soup all right now the other thing that
we got to talk about with broccoli as an
example is that if you are going to cook
broccoli don't throw away the stems now
I've done research looking at the uh the
potency of broccoli uh for uh cutting
off the blood supply to tumors that's
anti-angiogenesis and guess what the
fettes the Treetops of the broccoli
actually are very beneficial they're
quite active but when we T compared the
Treetops the fettes with the stem of the
broccoli broccoli is actually mostly
stem in a little bit of Treetop if you
go to um a farmer market you'll see this
get get some broccoli really is is
gigantic like a baseball bat full of
stem little bit of Treetop the stem has
twice as much bioactivity potency as the
treetop all right so if you're going to
actually to get broccoli uh don't throw
away the stem in fact slice it up sort
of on the diagonal and you can actually
cook with it all right uh many cultures
actually that don't like to waste food
will actually cook the stem of the
broccoli absolutely delicious a little
bit of extra virgin olive oil a little
bit of chopped garlic tiny Touch of salt
you can sauté uh that if you want to go
Asian style a little bit of oil little
bit of garlic a little bit of soy sauce
maybe a little oyster sauce and you'll
actually make some nice um broccoli stem
medallions that actually a great way uh
to actually have your uh veggies all
right now uh the thing that is actually
really amazing is that that same
principle holds true for carrots we also
studied carrots carrots are the yellow
bottom or orange bottoms but a big green
top so we actually um thought well most
people who buy buy carrots will actually
chop off the leaves and toss them and
cook with the the tap fro that's what
the orange or purple or different colors
are but it turns out when we compare the
Tapo which is quite active for
anti-angiogenesis cutting off the blood
supply to tumors so the the the orange
part is good but guess what the leafy
part twice as good all right don't throw
away the leaves of the uh of the carrots
as well um I I would suggest making that
into a pesto that's actually the best
way to do it and if you're going to cook
the carrots remember don't overcook the
carrots all right so very very important
um oh one of the things I tell you about
um uh about broccoli stems let's go back
to that for a second what else can you
do if you don't really want to sauté
them stick them in a blender or food
processor and uh grind them up uh really
fine and cook a soup now in my First
Book E to beat disease I got it right
here I got a recipe that you're going to
love it is um broccoli stem and oregano
soup and man it is delicious very subtle
very sophisticated but super easy to
make and it's actually made with a thing
that most people don't cook with which
is the broccoli stem so I encourage you
to try it because it's got a lot of
sulfuranes in it really really good and
by the way the oregano in that soup
recipe guess what oregano has been shown
to actually kill breast cancer stem
cells all right this is laboratory
research that show that the bioactives
in oregano actually can kill those baby
little stem cells uh from that are made
of that cancer cells are are coming out
of in the breast to prevent the cancers
from coming back all right so that's
pretty cool with oregano lab research
showing there's benefit um to oregano
it's quite active in fact all right so
I'm going to buy broccoli eat every part
fettes are good for you stems are twice
as good for you and you can combine them
with other ingredients that are great
for your taste buds and great for your
health and don't overcook it all right
that's my first tip my second don't do
for your vegetables all right is don't
cook or serve them in unhealthy fats or
unhealthy dressings right because that's
actually what we do uh oftentimes I see
this all the time where you get a
healthy vegetable all right and decide
to cook them in butter or uh add them
you add saturated fat uh to the dish and
that's not something that you really
really want to do better choice if you
want some oil to cook your vegetables is
extra virgin olive oil that is unlike
saturated fat that is a polyunsaturated
fat extra virgin olive oil and it also
has polyphenols in it like hydroxy
thyrosol and ooc canol those bioactives
and extroverted olive oil all right uh
can lower inflammation boost your
metabolism uh cut off the blood supply
to tumors all kinds of benefits that you
actually get if you just swap out the
oil from butter and by the way butter
tastes great I admit that but extra
olive oil also tastes great and you
don't get the saturated fat you get the
polyphenols and you get the mono
unsaturated fat which is a beneficial
fat uh in extraversion olive oil as well
okay so olive oil extra virgin olive oil
anti-androgenic anti-inflammatory good
for metabolism that's actually what you
should be using rather than uh an
unhealthy uh fat that you're actually
going to uh cook the vegetables with now
if you don't want to drown your
vegetables in unhealthy fats all right
I'll tell you a classic thing that I see
people steaming their vegetables and
then just going in the fridge and pull
out a plastic bottle of commercial Ultra
process salad dressing okay you know the
thing that's called like buttermilk
ranch or blue cheese or um Italian
listen those kinds of dressings I grew
up with those things they taste pretty
good admittedly but if you actually take
a look at the ingredient label you will
see all kinds of things you don't want
to be putting in your body including
emulsifiers and chemical preservatives
sometimes artificial coloring and even
sometimes artificial flavoring so on top
of that you're actually putting usually
um less than healthy fats you're
drenching a healthy vegetable with
something that's not so uh healthy so
always look at the ingredient list all
right you want to avoid sugar added
sugar uh you want to avoid artificial
coloring and flavoring all those things
we just talked about all right why
because those things in Ultra processed
food those ingredients okay those
artificial ingredients will damage your
gut microbiome all right um your gut
microbiome and a healthy bacteria in
your gut you 39 trillion of these
bacteria um they're in your colon and
guess what those bacteria contribute to
your health they lower
inflammation uh they boost your immunity
so you're protected against Invaders
from the outside like bacteria viruses
as well as Invaders inside your body
including cancer cells um so you don't
want to be messing with your gut
microbiome all right and yet when you're
actually drenching Al uh healthy veggies
even perfectly cooked with these
unhealthy uh fats and additives you
actually are spoiling the milk so to
speak you put you're drowning them uh in
uh in uh materials and ingredients that
are actually not good for your health
all right very convenient if you
obviously if you want to buy it but I
would encourage you to make your own
dressing if you want how do I make my
dressing extra virgin olive oil balsamic
vinegar or some other kind of vinegar um
I like to mash up um an anovi which has
got healthy omega-3 fatty acids you know
the kind you can get them in a jar
they're packed in salt or or brine um
and you they come out in little slivers
you take a metal bowl and add extra
virgin olive oil uh a little bit of
vinegar uh a little bit of uh an anchovy
uh some lemon
juice SMH it all up together it's going
to be really great um you can even put a
dollop of mustard in there and mix it up
and you've got yourself a really amazing
powerful vinegarette that's a healthy
way of of um of making a dressing as
opposed to pulling out the pre-made
factorymade stuff with all those
additives in it which you don't actually
want to have all right so I'm not
against dressings uh on veggies all
right you could actually make them
really umam and taste great okay but
don't use the store-bought stuff now
this also goes for marinades for grilled
vegetables right another way to actually
uh have veggies is you put them on the
grill and they taste really good right
right grilled bell peppers I love to do
that in the summer uh um I'm trying to
think of other veggies you could
actually Grill grilled Tomatoes actually
uh tastes great asparagus another great
veggie but do not actually get one of
those store-bought bottles plastic
bottles of dressing probably contains
microplastics too and you know get all
this beautiful uh grilled veggie and
then just dowe it with uh the the
store-bought factorymade Ultra process
thing you're going to drown it with
unhealthy ingredients so you're going to
cook your
vegetables cook them in a uh healthy way
but also you're going to dress them up
which I think is a great idea uh try to
avoid drowning them in saturated fat
like butter and avoid uh dowsing them
with ultr processed dressings or
marinades not good for you okay now
another way to really enhance your
veggies when you cook them is to use
spices and herbs right so
rosemary thyme oregano crushed chili
flakes these are all ways that you can
actually combine with um vegetables in
order to be able to make them light up
and and give them a different flavor
profile so you're not just getting that
boring boiled uh broccoli that you used
to have in the school cafeteria so many
recipes you know if you want to actually
check one out just go to Google and
search broccoli for example and Thyme or
chili flakes and and you'll actually see
how other people do it if you hit video
as well all right stay curious when it
comes to actually cooking F Foods um
enhancing flavors uh and when you're
traveling this is what I do when I'm
traveling I'm always on the lookout for
how other cultures um and other Cooks uh
including at restaurants the chefs how
do they prepare their Foods in ways that
I wasn't familiar with but actually man
that tastes really good then I take a
jot a little note down on my phone I
take it back home with me and I try it
out myself all right so again that's
another trick uh if you want to U make
sure that you're getting the most out of
your veggies especially if you want
longevity hope you learned something
from this video and if you liked what
you have seen don't forget to hit
subscribe thanks for watching and I will
see you on the next video Dr Lee out hi
there if you enjoyed watching this video
I know you'll love the next one stay
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