Kind: captions
Language: en
today I'm going to talk about five foods
that are put you at higher risk for
weight gain cancer and Alzheimer's
dementia we're going to go through all
five of these foods and I'm going to
tell you why they increase risk and what
you can actually do about it are you
ready let's go in and and dive in the
first high-risk food
is processed Meats from the deli now I
got to give you a little background here
because we all grew up with eating
processed Meats probably
at least you're familiar with it if
you've ever had deli food been to the
deli uh had a school lunch packed for
you maybe by your mom uh or in the lunch
line you've probably eaten salami
baloney ham pressed turkey you know
number of these processed lunch meats
all right well turns out that processed
meats are not a healthy choice they're
high in salt all right that leads to
hypertension high blood pressure which
leads to um a number of harmful
consequences including cardiovascular
disease increased risk for stroke it
also uh puts us at risk for kidney
disease which is that's the most common
cause hypertension for kidney damage
once you have kidney damage and I made a
video about kidney damage you should
check it out once you have kidney damage
you wind up having all kinds of problems
Downstream It's Kind kidney damage is
kind of like a domino you tip over one
side and all these other dominoes start
to fall from your metabolism to your
heart to your brain uh leads to all
kinds of other terrible problems but
high salt foods like processed Meats not
good for your health the other thing is
that processed Meats often contain
additives these additives are
preservatives uh they could be um
artificial coloring sometimes artificial
flavoring um and there's fillers that
are often found in these foods that you
frankly don't want in your body now one
thing that you probably don't know about
processed Meats uh that you should know
about is that have you heard of meat
glue meat glue all right what is meat
glue well meat glue was invented in the
last century and that's what allowed
processed meat manufacturers to assemble
bits and pieces uh of cheap uh Remnant
Meats uh from The Slaughterhouse or from
other meat processing plants and they be
able to put them together into something
that looks like a coherent hole and then
they grind the meat bits into a fine
paste and use meat glue to be able to
mold it together now meat glue is made
by the military they're actually trying
to create Foods rations for soldiers but
you got to glue things all together and
make it look like whatever you want so
for example you know in the deli they if
you take a look at the deli counter they
have processed meats that are in
perfectly round cylinders right I mean
these are like cylinders of meat that
they actually put onto the slicer and
they slice these perfectly round thin
sheets like balone like salami like
turkey well look you know what a pork
looks like a pig looks like uh you know
what a turkey looks like does a turkey
look anything like a cylinder nope well
here's the actual reveal those like a
like deli turkey all right uh that comes
in a round sheet that slices that's
actually the leftover bits of turkey all
right whatever they can scrap together
they grind it up into a fine paste and
then they add meat glue to it all right
and that with that meat glue they can
mold it into the shape of that cylinder
firms it up now you can slice it all
right that is what's deli turkey that's
the
healthy choice that um we all grew up
thinking that eating turkey is healthier
nope not true at all um I I also know
that they have like the cylinder uh
chicken and what what makes you think
that the ham actually comes out exactly
like a square it doesn't all right so
basically meat saw us held together by
Meat glue that is actually one of the
things that you can expect is going to
actually have additives and other
chemicals that you don't want to have in
it now processed and cured meats have
also been designated a class one carcin
by the world World Health Organization
which means that there's sufficient
evidence that they can actually cause
cancer in humans especially coloral
cancer now that makes sense because
you're eating this processed meat it's
going down you're actually exposing your
gut your lower gut to a lot of the
toxins that could be produced uh from
this meat now processed Meats also
contain a lot of saturated fat and while
there's controversy about just how bad
saturated fat is we do know that um
there is enough evidence to suggest it's
not good for cardiovascular health all
right and saturated fats are not as good
as mono or polyunsaturated fatty acids
that you would get in um extra verged
olive oil or seafood with healthy
Omega-3s all right and eating a lot of
processed Meats has been linked to a
higher risk of obesity so that's gaining
extra body fat cardiovascular disease uh
but what about demena how does that work
out well researchers looked at data
recently at the uh allers Association
International Conference and there was a
study that looked at
130,000 people and these were
individuals that were um in a big
research group called The Nurses health
study and people that were also in those
were women and they were looking at men
from the health professionals follow-up
study so this is a group of women this
is a group of men 130,000 people all
together and what they found was that
there was a clear connection between
eating processed Meats like deli meats
and Alzheimer's disease in fact what
they found was that eating just two
servings of processed meat each week
increased the risk of developing
dementia Alzheimer's Disease by
14% just two servings of process meets
increased your risk by
14% Okay so what is the solution uh to
eating processed meat well look I mean
it's pretty easy to actually stay away
from processed meat uh if you don't buy
it and you don't eat it if it's offered
to you but here's a good swap out and
this is actually something that I do
myself rather than have deli meats uh in
your fridge you could actually buy um
tinned seafood tined fish for a quick
lunch right deli meats are quick and
convenient well what about a tined fish
now tinned seafood tined fish sardines
anchovies mackerel tuna absolutely
delicious you can also get squid get
octopus these uh tinned fish or seafood
are called conservas in Spain it is
considered a delicacy um and you can get
protein from the seafood plus the
healthy omega-3 so you're getting
healthy fat not saturated fat and you're
actually getting good protein all right
uh none of the additives all right and
basically don't forget Omega-3s actually
lower your uh buildup of body fat so
they improve your metabolism Omega-3s
also lower your risk of dementia and
cardiovascular diseases as well so you
know you get a winning combination if
you actually swap out your deli meats um
and swap in conservice or Tin Fish so
where do you actually find these tins if
you go to a specialty store you know a
place that would actually sell imported
from Europe you'll often find conservice
but even in a regular grocery store if
you go into the middle aisle now I know
a lot of people say don't shop in the
middle aisle I tell people to go into
the middle aisle but look for very very
specific healthy things go to the
section that sells um Tin Fish like tuna
fish ask somebody where's the tuna fish
section they'll point you right into
that section ignore the tuna fish for
the moment all right um tuna not that
great uh a food D because it can
actually contain um Mercury if you want
to actually have low mercury tuna the
kind of caned tuna you want to have is
made with skip Jack tuna has virtually
no mercury in it skip Jack tuna would be
the kind you want to get U but in that
same section you'll often find these
other types of taned fish mackerel you
think it tastes fishy no it doesn't
actually it tastes absolutely delicious
so if you want to actually swap out your
deli meats and swap in conservice tin
Seafood that's a way that you can
actually get away from the salt get away
from the saturated fat get away from the
artificial additives that are actually
placed in these processed meats that can
actually cause weight gain uh associated
with cancer processed meats and
increases the risk of of Alzheimer's
disease and you can swap in these Tin
Fish traditional uh type of quick eating
food packed in uh extra virgin olive oil
with some spices and herbs actually
really really delicious and now you get
a good source of protein which is
seafood with healthy omega-3 fatty acids
all right which have been shown to lower
weight gain help to fight body fat which
has been shown to decrease the risk of
certain Cancers and also decrease the
risk of dementia so completely the
opposite direction from the process
meets um and if it's an extra-virgin
olive oil you can also get the healthy
polyphenols from uh hydroxy tyrosol ooc
canol it's also in extrav virgin olive
oil right little trick uh to to dodge
the harm of deli meats all right the
next food I want to talk to you about
that's high- risk and again I'm going to
tell you about I'll give you a solution
to swap it out but another food is candy
bars all right candy is a confection
made in a Factory combines lots of
ingredients together mostly sugar but
then you've got all kinds of fats and
maybe some chocolate uh might not be
good quality chocolate it might not be
heavy cacao and then all kinds of
additives emulsifiers thickeners
stabilizers preservatives artificial
coloring artificial flavoring all that
kind of stuff all right and we've loved
it at kids we didn't give a second
thought to it when we were kids eating a
can bar all right like if you've ever
gone trick-or-treating for Halloween you
know get a big gunny sack pillow sack
full of candy and you eat it it looks
great tastes great but incredibly
unhealthy as a snack all right and
here's why besides being loaded with
added sugar right that's candy it's
sugar all right and and sugar can be
hazardous to your metabolism you know I
would I would dare say that you probably
don't eat a ton of candy bars very few
people do that all right but even when
you uh reach to pick one up you should
realize it's that's a going to be a big
car blad to you because of the sugar
alone right kind of like soda but the
key thing is that beyond the sugar you
actually are having all these other
additives that can damage your gut
microbiome in fact some of these
emulsifiers that thicken um the candy
bar you know they give you the nou got
they give you the the stuff that holds
that candy bar together these
emulsifiers have have been shown to
damage your gut microbiome this is the
39 trillion healthy gut bacteria that
normally lives in your lower gut near
your colon that lowers inflammation
that's what they normally do you damage
that inflammation goes up you don't want
that all right uh and by the way when
you damage your gut
microbiome uh healthy gut bacteria
normally helps insulin sensitivity helps
you pull that uh glucose out of your
blood and put it into your cells and
store it away in your body fat where it
belongs
if you actually damage your gut
microbiome you derail your insulin
sensitivity now your actually metabolism
is off whack all right and it's going to
be harder to actually lose weight uh the
other thing is that many of these
additives uh have carcinogenic potential
uh and uh and eating a lot of candy uh
eating a huge amount of of ultra
processed suets linked to an increased
risk of dementia as well all right so
these are the candy bars uh are are sort
of a poor choice uh they actually can
increase your risk for all kinds of
chronic diseases metabolic diseases uh
cancer and uh dementia so it kind of
degrades your uh your health now so what
do you do about that like like first of
all if you want to eat a candy bar once
in a while go for it just try to choose
something healthy and you know don't eat
the whole thing you know no one told you
to eat the whole thing but what you want
to do is spend uh make a knowledgeable
Choice re recognizing that's not be be
good for you here's what the the choice
that I would recommend instead rather
than a candy bar make your own snack you
want to make a really healthy snack you
know just kind of how I told you you
swap out a processed Meats for you know
tin Seafood you want to swap out candy
bars for make your own trail mix all
right so here's how you do it you go buy
some bulk nuts uh tree nuts so whatever
your favorite ones are uh cashews
pistachios almonds whatever you have all
right um and you and you get them and
you can buy some of your favorite dried
fruits as well okay ideally get organic
dried fruits because you you're not
going to be be able to wash them right
um because they're already dried but
things like dried organic cherries or
dried organic blueberries or dried um
cranberries organic cranberries are
great choices by the way
these types of dried fruits contain
allic acid they contain bioactives like
anthocyanins other bioactives that are
beneficial for your gut
microbiome beneficial for um improving
your metabolism burning down harmful
body fat uh elogic acid anthocyans for
example cut off the blood supply feeding
cancer so they're cancer protective and
actually the dietary fiber uh can lower
the risk and these dried fruits can
actually lower and nuts can lower the
risk of developing dementia as well plus
tree nuts contain healthy fats and the
fiber of tree nuts is good for the gut
microbiome all right so take your tree
nuts if you want to roast them slightly
you can roast them on a cast iron pan
you know uh just heat it up heat the pan
up on the Range just toast them a little
bit all right you can just smell the the
the nuts when they're actually start to
warm up don't burn them but just roast
them lightly until they smell nice then
cool them off and take these other dried
um fruits all right and most of them are
small enough uh but you could cut them a
little bit if you want to chop them up
finer and then mix them together with
the nuts right and store them in an
airtight container and now you actually
have a fantastic healthy alternative to
uh a candy bar that's going to actually
lower your risk of metabolic disease um
weight gain it's going to lower your
risk of cancer and lower your risk of
also dementia as well all right
high-risk food number three convenience
store snacks like chips right so who
hasn't actually been in an airport and
while you're waiting for your flight you
walk by the new stand and look at all
those snacks there right that's a
convenience store or maybe you were
filling up your uh car with gas you
stopped at a gas station on a road trip
and you go inside the pay and look at
all those snacks you go for some coffee
and there's a ton of snacks there and
you feel tempted to go pick one of those
things up all right snack foods we all
grew up with it potato chips corn chips
um Cheetos all that kind of stuff right
um probably things that you started
eating when you were a kid maybe you
don't eat them as much now but here you
know like now you kind of maybe feel
like you don't want to buy them as much
but a lot of chips are deep fried the
deep frying is not in good quality oil
and deep fried snacks you know like
those um pork skins uh or french fries
or uh potato chips that deep frying
causes the formation of chemicals
because of the frying method uh called
acrylamides ACR y l a m i d s
acrylamides on the foods themselves and
in the lab these acry amides are
powerful carcinogens they actually cause
cancer in lab animals all right so you
don't want to do that chips also contain
a lot of salt chips also can contain um
saturated fats bad for your metabolism
the acry amize increase your cancer risk
um the high sodium increases your blood
pressure and overall Ultra processed
foods like the kind of chips that you're
getting increases your risk of dementia
as well now eating a couple of chips
every now and then it's not going to
hurt you badly you're going to bounce
back from that but very rarely do people
buy a bag of chips and just eat one or
two of them right div power the bag you
know and if you're flying on an airplane
and the flight attendant offers you some
free stuff A lot of times there's chips
there and you're going to eat just one
or two nope you're going to Devour the
whole bag if you do that regularly
you're going to be actually putting a
lot of these harmful acry amides and and
saturated fats um high salt and there
might be artificial preservatives and
coloring and and flavorings in this all
of this adds up to be not so good and
the chips are a source of C calories one
bag of chips contain about half the
calories you're supposed to consume the
entire day all right and by the way the
chips do not have those healthy
bioactives in dietary fiber um so you
know bag of chips kind of our empty
calories as well all right not as bad as
the soda but kind of in the same
direction all right so what's a good
swap for bag of potato chips again I'm
going to come back to my favorite which
is you know some tree nuts as a snack
all right there
filling um they actually shate you so
you're less likely to overeat the next
meal they have a little bit of crunch
all right so maybe not crispy but they
have a little bit of crunch they can and
and nut tree nuts can actually be Savory
too they could have a Savory salty
flavor but if you're going to actually
get and they have good sorts of protein
and they've got dietary fiber uh some
healthy fats as well but if you are
going to get an convenience store and
buy a bag of tree nuts I am going to
give you a caution
a lot of the kind of most appealing tree
nuts you know they're going to be
barbecue flavor they're going to
actually have um Thai Chili flavor or
there's some other uh flavoring to them
you know
wrench dressing
flavor please those flavorings are
usually loaded with artificial additives
so pick up those bags I'd avoid them all
together but if you want to take a look
pick one of those things up look at the
ingredient label and see if there are
chemical names sounds like that like
sounds like those ingredients belong in
a chemistry lab that's an ultr processed
food put it back look for something
plain you know plain simple roasted nuts
that's actually tree nuts that's
actually what's going to be a lot better
for you as a swap all right so my little
tip there all right harmful food number
four soda both regular soda and diet
soda just a whole category of sodas now
most of us grew up with sodas when we
were a kid just like these other foods
that we've been talking about
um and we many of us continue to drink
them as adults and I remember when I was
in medical school I had classmates that
were drinking like a six-pack of soda of
cans of soda every single day all right
um even back then I knew it couldn't be
good for you uh you get soda to the
movie theater you bring sodas to the
beach uh and on a hot day there's
nothing that feels better than reaching
into a a cooler and pulling out a soda
to quench your thirst right if you're at
the Beach for example well listen uh
while that might be a habit that we've
acquired over the years what you should
know is that soda actually puts you at
higher risk for metabolic syndrome all
that added sugar in regular soda uh
actually is a big carbohydrate load Big
Sugar load for you gets stored in your
body fat all right uh so that
compromises uh the artificial additives
and chemicals has been correlated with
the increased risk for for some forms of
cancer and soda drinking soda definitely
linked to at a higher risk of dementia
as well all right now that's regular
soda what about um diet soda isn't that
better for you nope unfortunately diet
soda is not better maybe even worse and
because diet soda um is non-caloric it's
sweet but doesn't have the calories
doesn't have sugar doesn't there's no
sugar that's absorbed into the system
okay so you think but that's good right
like you're not going to actually get
metabolic syndrome actually you know
what people gain weight while drinking
diet sodas all right and their blood
cholesterol Rises too you know why
because the artificial sweeteners the
the sucrose the aspartame the sorbitol
xylol these kinds of artificial
sweeteners they've now been shown to
damage your gut microbiome that 39
trillion healthy bacteria that live that
live inside our body in our lower gut um
when you you know these these uh
Critters these bacteria healthy bacteria
lower inflammation boost immunity they
actually streamline our metabolism they
uh assist us from healing from the
inside out they even text our brain to
be able to actually make us put us into
a better mood all right really important
um and we're just at the tip of the
iceberg there's probably a lot more that
our healthy gut bacteria uh actually
does for us but you drink diet soda
those artificial sweeteners while they
don't add calories to your body they add
additives that actually poison our gut
microbiome and when your gut microbiome
gets damaged you derail the gut
microbiome what happens your levels of
inflammation in your body go up that's
not what you want if you had little
microscopic cancers in you inflammation
is actually what sparks the cancer from
growing um because your gut microbiome
normally helps streamline your
metabolism when you damage your gut
microbiome what do you think happens
your metabolism starts to derail harder
lose weight easier to gain weight that
reverses what you want and because
there's a gut brain connection and
although we haven't figured all of it
out healthy gut bacteria seems to lower
the risk of dementia and a derailed gut
microbiome we call it dispos it seems to
be linked with an increased risk of
dementias like Alzheimer's disease all
right so this is all diet soda you don't
get the calories uh up front but all
these other Downstream consequences
happen because the artificial sweetness
of damage your gut microbiome right this
is the reason why sodas actually put you
at higher risk and just remember that
okay so again what's in soda it's water
added sugar 12 O can of soda contains on
average nine teaspoons of of of
granulated sugar artificial coloring is
uh in many many different types of soda
you think that water is naturally
caramel colored whatever that is um
that's artificial coloring artificial
flavoring there's nothing uh in nature
that tastes like Cola all right so what
are the things what are the flavorings
that make it taste that way it's
definitely got preservatives it's
definitely got other types of additives
well in it as well all right hey there
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enjoy now back to the video so when
you're drinking soda I just want you to
remember you are actually drinking water
okay which has got a whole bunch of
other stuff in it that's not good for
you the sugar load is not good good but
all these other things are an additional
burden you're putting on your health
okay so what's a better choice right
then soda well I want you to remember
the rule of threes when it comes to
healthy beverages the rules of three
when it comes to healthy beverages water
is beverage one tea is beverage two and
coffee is beverage three this is the
Holy Trinity water tea and coffee all
right water it's pretty obvious I would
just encourage you to drink water uh to
hydrate by the way um don't get it from
a plastic bottle don't buy those bottled
waters anymore we used to think it's
okay but number one it's terrible for
the planet so do your part as a global
citizen but number two we know that
these plastic bottles shed microplastics
these little microscopic plastic
particles into the water that you're
actually drinking and those Plastics can
be found in your blood they can be found
in the plaques that would narrow your
arteries in fact one study showed that
if if you had plaques studded with
plastic it increased your risk of a
fatal heart attack or a stroke by
fourfold don't do it all right drink
water out of glass drink water out of
tap okay um purify your water if you can
uh but water is actually one of those
beverages tea is it only green tea
because we know green tea is healthy yes
it is green tea green tea contains
polyphenols called kakin EG CG is the
kakin that most people know from Green
Tea egcg is epig Gallow cakin 3 gal
don't bother memorizing it just know
that people like me who do research on
this stuff actually we know what it is
it's a polyphenol in tea in green tea
what about matcha tea well matcha tea is
really just like a super version of
green tea it's not steeped tea leaves
not it's the entire Leaf ground into a
powder so you get all the dietary fiber
and all all the polyphenols when you
actually have matcha much more powerful
than just steeped green tea but it's not
just green tea or matcha oong tea which
is slightly fermented black tea which is
much more um oxidized um English
breakfast tea another black tea uh
another fermented tea called poer tea
it's kind of a black tea but it's
actually very specifically fermented
it's Smoky I wrote about that in your
book in my book Eat to beat your diet
that's this book poer tea the fermented
probiotic tea all right uh there's also
Fu brick tea another type of black
fermented tea all of these teas are good
for your health they lower inflammation
all right they improve your metabolism
they help you fight harmful excess body
fat tea has been shown to lower the risk
of cancers and lower the risk of
dementia much much better choice than
soda all right and then the third of the
Holy Trinity is coffee I love coffee I
tend to drink tea in the evening I drink
coffee in the morning coffee contains a
bioactive called chlorogenic acid it's
found in the Coffee Bean and chlorogenic
acid you know what it does it boosts
your metabolism by fighting harmful body
fat all right um it actually cuts off
the blood supply to tumors uh and it
actually lowers the risk of dementia as
well all right so uh coffee is a great
choice to be able to uh uh have as part
of the whole Trinity so rather than have
a soda swap the soda out swap in in
place of the soda water tea or coffee my
last little tip about tea or coffee
don't put dairy milk into them um
because the dairy milk actually forms
little soap bubbles the saturated fat
forms soap bubbles that trap the
bioactives Trap the polyphenols and then
when you drink it the fat bubbles don't
get absorbed as easily in your stomach
and so just tumbles right down you don't
absorb most most of the good stuff
you'll absorb some but not all of it and
so you'll be missing out instead you try
a nutmilk uh like an almond milk uh or
cashew milk soy milk is perfectly fine
all right because those plant-based
milks don't actually form those types of
soap bues all right so just remember
that little Pro tip then uh high-risk
food number five fast food Burgers all
right now fast food Burgers once again
how many of you you have never had one I
bet almost nobody we've all been brought
around to some fast food joint go to a
carnival go to an amusment Park we've
been ball game basically fast food
Burger high in saturated fat high in
salt high in additives and high in Ultra
processed ingredients let's take a look
inside a fast food Burger a hamburger is
beef right ground beef there's higher
quality lower quality all right but the
typical burger you'd find in a fast food
point doesn't contain 100% of beef like
you would actually have if you made a
hamburger at home in fact the cheap fast
food uh Burgers have a lot of fillers um
they're made with processed soy all
right soy by itself is good for you as a
legume or fermented soy like tofu but
when you process soy you're actually you
know Factory manipulating so it becomes
a filler not good that's Ultra processed
food and a fastf food cheap Burger will
also o have other modifiers like
maltodextrin corn starch sugar
hydrogenated oils right and by the way
not to mention in a fast food joint the
cheap oils used to cook the burgers on
the griddle and then the grease that
sticks around afterwards all right then
in a fast food Burger you serve that
meat on a bun uh and the bun is white
bread all right that contains additives
and added sugar and emulsifiers and uh
um and artificial preservatives look so
you want the the people who make these
breads they want the breads to be
sitting on the shelf in a plastic bag
for as long as they can right you can
then cart them over to a vendor at a
sports arena and they can sell them for
months that's not the kind of bread that
you want to be eating uh filled with
meat that you don't want to be eating
and then of course any fast food Burger
is going to have all kinds of sauces you
know besides the ketchup and the mustard
and the barbecue sauce and all that
other stuff take a look what's in there
the thickeners the emulsifiers the
artificial coloring the artificial
flavoring including the added sugar as
well so the result is really your fast
food Burger actually does have some
protein but it's got a big load of ultra
processed ingredients additives and
chemicals that you don't want in your
body those uh taken together can
increase inflammation uh uh help to help
you gain weight and slow down your
metabolism it can actually increase your
risk for cancer just the meat alone
increases your cancer risk and then you
know eating these cheap Ultra processed
ingredients definitely increases your
risk of dementia as well and and overall
strainer your metabolism plus look when
you eat a burger a fast food Burger it's
a missed opportunity for you to eat
something fresh and healthier right
fresh and healthier it's a big wide
range I'm not telling you what to eat
but it could be any kind of food that
contains polyphenols dietary fi fiber
you know ingredients that could activate
your body's Health defenses as opposed
to take them down like a like a fast
food Burger would be um and foods that
can actually help to lower inflammation
which is one of the root causes of
chronic disease right so that's
basically what you uh want to be able to
do is to eat healthier foods make
healthier choices uh with ingredients
that you know and you trust that are not
going to derail your metabolism causing
you to gain weight not going to increase
your risk for cancer not going to
increase your risk for dementia as well
all right so to recap the five foods we
talked about today that are harmful for
your health are number one processed
Meats from the deli deli meats number
two candy bars number three convenience
store snacks like chips potato chips ETC
number four sodas regular and diet and
number five fast food Burgers hope you
learn something new from this video
thanks very much for watching and see
you on the next video Dr Lee
out hi there if you enjoyed watching
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