Kind: captions
Language: en
hello today I'm going to talk about
three dairy products that you should
consider eating because they can support
health and that means they can support
your longevity yogurt cheese and wait
for it ice
cream hard to believe right well science
and the evidence says otherwise let's
dive in first of all let's talk about
what a dairy product is a dairy product
is any that's made from cow's milk like
butter cream milk yogurt cheese ice
cream whipped cream you get it although
those types of things are originally
coming from cow's milk now a lot of
people think that dairy products are
unhealthy and this is not a new thought
and in fact it's somewhat grounded in uh
science and fact so let's talk about why
that is well number of reasons people
have actually invoked the fact that milk
products dairy products have saturated
fats true dairy products can contain
antibiotics I going to talk about that
there can be growth hormones and bid and
proteins that the human body isn't
familiar with right you've heard that
old saying that humans are the only
animal that drink another animal's milk
not only as a child but going all all
the way into adulthood so all of that is
actually true so so let's talk about
some of these uh concerns and take a
look at which ones actually are grounded
in uh fact first let's talk about
saturated fat it is true that Dairy does
contain saturated fats but as it turns
out saturated fats may not be as bad as
we once thought it was researchers now
think that it's more important how your
body handles saturated fats and
everyone's body handles it slightly
differently this is actually a kind of
an area of controversy um in health and
wellness and Metabolism but we do know
that too much saturated fat isn't good
for you so uh High consumption of diary
products is clearly not going to be
healthy the saturated fats remain a
concern although we're beginning to
actually try to think more carefully
about it all right well milk does
actually have um health benefits for
example milk itself has been shown to
help bone development and bone health uh
especially in children and that's partly
because milk is fortified with vitamin D
and it's a source of calcium what about
antibiotics antibiotics are actually
given by Dairy Farmers to cows often in
order to be able to prevent bacterial
infection that makes sense if you're the
Dairy Farmer you don't want sick cows
and the antibiotic that's commonly uses
penicillin which you can't actually find
in uh some milk products now there are
two problems with actually finding
antibiotics like penicillin in your milk
product number one is that some people
are actually sensitive to antibiotics
like penicillin they can have antibiotic
allergies and while it's rare for milk
drinkers to actually have an antibiotic
reaction it's true it could cause a
reaction if you come into contact with u
the antibiotic that you're actually
allergic to now more importantly and
secondly is that the wide use of
antibiotics in agriculture uh in that
industry contributes to the development
of antibiotic resistance sort of in the
public health realm and that's a problem
because if you you overuse antibiotics
and you encourage bacteria to develop
that are resistant to that antibiotic
then when we need that antibiotic guess
what it's less likely to be effective
and that puts us into a dilemma to be
able to find other antibiotics that are
actually more effective so we don't want
to be chasing our tail and that's why I
think the judicious use of antibiotics
is um something that we're looking for
and if you can find the antibiotic in a
milk and then it contributes a lot of
people drink milk products that can be a
problem all right so the concern about
antibiotics is um there it's valid but
it's actually mostly important from a
public health perspective what about
growth hormones now some Dairy Farmers
do use uh growth hormones to be able to
help to increase milk production makes
sense if you think about from the
production perspective like the business
perspective you want your cows which are
expensive to raise and keep to be able
to make as much milk product as possible
right it's like if you own a car factory
you wanted you want the the factory to
be able to slam out as many cars as
possible okay so how do Dairy Farmers do
this well they can inject a um
biosynthetic uh chemical called a growth
factor in this case specifically it's
called recover
Bine
somatotropin this is actually a growth
hormone that's naturally produced by the
cows but we can actually create it
synthetically inject it and the domino
effect of that hormone is actually more
uh milk production so that's actually
good for the company's perspective all
right now the idea that this could be
harmful it was that like well I don't
wanted to have this kind of growth
hormone in the milk that I'm drinking or
the dairy product that I'm actually
consuming
right well that's actually not the
problem um in fact uh the treatment of
cow we using recombinant Bine
somatotropin growth hormone isn't really
a problem in terms of it appearing in
the milk product it usually doesn't it
breaks down pretty quickly but here's
the thing and I'm telling you this as a
scientist that
vine uh
somatotropin uh treated cow milk does
contain higher levels of another growth
hormone that's a downstream result of
the first growth hormone okay and that
is insulin like growth factor one
something called igf-1 all right now
this is a another pathway that the Bine
hormone actually stimulates and that's
also found on higher levels in milk why
is that a concern it's kind of a
theoretical concern but as a researcher
when you look at the data coming out of
Laboratories what we do know is that
when lab animals with tumors are exposed
to
igf-1 which can be found in milk treated
with these hormones all right the igf-1
causes tumors to grow faster not a good
thing right we haven't actually shown
that this actually happens in humans
consuming milk but it's a theoretical
concern uh that's in the lab and
therefore my recommendation is that it's
better not to drink milk from Bine
somatotropin or bstat treated cows look
for another Choice cuz when it comes to
a uh disease like cancer why take the
chance at all right okay now I just we
just talked about uh growth hormones
antibiotics uh saturated fats these are
the traditional concerns that people
actually have uh about dairy products
all right and some people by the way
don't eat dairy products because uh they
are vegans and that is actually a
principled approach to not eating dairy
so uh so that's another reason why
people don't want to have dairy but this
video is about what are the dairy
products that you should eat and why so
I do want to tell you that there is some
surprising scientific research that's
been done on milk and there are proteins
in milk like
lactoferrin now lactoferrin is a milk uh
peptide that actually does a lot of
different things uh they say that it
actually can slow tumors down
lowers inflammation uh there may be uh
improvements for immunity this is mostly
lab research and something that I am
find pretty impressive is that
lactoferrin has been shown in the lab to
improve healing by stimulating healthy
angiogenesis that's how the body grows
blood vessels angio blood blood vessel
Genesis how blood vessels grow um if
you've had ever had a cut and you had to
have it heal you need a new blood
vessels or androgenesis to grow to be
able to help that healing and in fact if
you've ever scraped your knee and had a
scab on it and had that scab come off
too early it's bright red bubbling
underneath it right and that's a that's
a bird's eye view when you look at it of
blood vessels thousands of blood vessels
growing up in order to be able to bring
oxygen and nutrients to be able to help
stimulate healing in that tissue so
lerin actually been studied in the wound
healing field I also do wound healing
research as well as um cancer research
and I've been impressed lacto
lactoferrin seems to have a lot of
benefits now whether or not it actually
translates into benefits of drinking
milk we don't know all right but if you
think about it it makes the biology
makes a lot of sense uh a cow creates U
milk the milk is consumed by the baby
cow and if there's some healing
properties uh that could be baked into
the milk why not actually um have
something like laop that could
potentially heal stomach or
gastrointestinal tract of a baby cow all
right now the anti-tumor effect is
interesting because it's
anti-angiogenic um so think about what I
told you just now uh lactoferrin can
stimulate angiogenesis for healing but
there's also some anti-tumor effects and
anti-angiogenic effects so it depends on
the context and that's why this is
really complicated uh and it's all still
in the laboratory so so I'm just sharing
with you some of the research done on
milk uh that actually shows that there
may be some really beneficial properties
that are still uh and tapped okay so I'm
setting all this up to basically say
that there are some products that we can
actually consider that uh might be
beneficial for health but let's not look
at the lab let's look at the clinic and
let's look for clinical evidence that's
what I always try to emphasized if
you're looking for uh foods that uh can
actually benefit health food is medicine
there's a ton of research all right what
happens in the cells or to a fruit fly
or to a rat completely different than
what might might happen in a human so
why don't we just jump and focus on what
actually happens in humans all right so
you ready for the three dairy products
that I think you should consider because
they can support health and therefore
help to support longevity and I'm going
to explain how in every case all right
are you ready let's dive in all right
the first food Dairy food that you
should consider adding to your life is
yogurt all right now most people know
what yogurt is it's a fermented milk
product and because it's a fermented
product that means it's a prootic food
now we know probiotics are important for
health because by definition probiotics
actually contain healthy bacteria that
when we consume them uh build our own
body's healthy gut bacteria all right
that's 39 trillion bacteria that live in
our gut now it's the lower part of the
gut uh so the gut starts in the mouth
and ends at the anus all right it's
about 40 feet long the last third of it
is like got has a colon in it and the
colon is the largest part of the gut the
large intestines and there's a
particular part of the colon called the
seeum it's kind of like a sacky area a
loose sack it's where the appendix um uh
kind of comes out of and that's that's
where a lot of your Healthy gut
microbiome actually live 39 trillion a
lot of them live right there right by
the appendix and one of the things that
um you might find interesting is that we
used to think of the appendix as kind of
a useless I was taught it as a vestigal
organ meaning at some point in evolution
it probably had a role now you know
we're humans and much more advanced we
probably don't need it kind of like the
tonsils right no no biggie let's get rid
of it and so um a lot of Surgeons used
to just take out the appendix because if
you we don't have an appendix you'll
never have appendicitis all right now
let me tell you because the appendix is
an AUM and there's some tissue in the
appendix that we think uh uh is involved
with the microbiome and the immune
system we're beginning to rethink
whether or not the appendix might
actually have an air traffic control
mechanism for the gut microbiome imag
sure that's true and this is what the
what's so fun about learning about the
body is that we're making new
discoveries all the time all right but
microbiome in a lower gut in a colon and
Probiotic foods like yogurt actually
help to build healthy gut bacteria and
we're going to talk more about that in a
second in terms of what uh the
consequences are but let's talk about
yogurt a little bit more what is yogurt
it's fermented how do you actually make
yogurt well I'm not going to describe
the factory approach but I'll just tell
you the basic approach because yogurt
has been made in some way shape or form
since the ancient Greeks all right it's
like in Papyrus papers in the Egyptians
as well but the bottom line is that you
take milk you heat it up all right uh
and then you add beneficial bacteria
exposed to beneficial bacteria today we
actually use specific bacteria like
lactobacillus bulgaricus uh and strup
tacus thermophilus all right these are
two classic yogurt making bacteria and
once you expose it then you uh uh let
the bacteria that you add the healthy
bacteria uh work with the uh warm milk
uh you let it set for a few hours and
that's when fermentation takes place
right fermentation is often a reaction
with sugar uh to create an acid right
that's what actually happens in wine
right fermentation well in this case the
bacteria in the warm milk uh take the
lactose which is a milk sugar and
converts it to lactic acid all right and
the moment there's lactic acid think
about what happens if you add acid to
milk all right it turns into kind of a
thicker substance changes the texture
kind of like creamy all right and lactic
acid gives yogurt its classic tart
flavor because it's an acid right so
that's basically how yogurt is made um I
I'll leave it at that all right but it
gives you an idea of uh why the healthy
bacteria are actually in there now this
idea of healthy bacteria in yogurt uh
being associated with longevity dates
all the way back you know back to a
researcher named uh Ellie mechnikov all
right this is in the early 1900s
mechnikov actually won the N Bell prize
in 1908 he was working on the immune
system which is of course connected to
your gut microbiome but metov actually
observed uh that Bulgarian monks all
right Eastern European monks actually
ate a lot of yogurt and and it was known
at the time that they uh often lived to
really really ripe old ages and so he
thought maybe there was something in the
milk the yogurt the fermented milk
product that actually was uh leading to
this improved survival so one of the
things that metop is is he studied the
bacteria uh in Bulgarian yogurt and it
was likeo basilis bulgaricus and he
proposed that this might be one of the
healthy bacteria in the gut that was
associated with longev all right so the
Quest for longevity has been going on
for Millennia all right humans have been
looking for ways to live longer forever
um but here was a scientist a really
smart one who won the Nobel Prize
eventually um who started to put
together maybe there's something uh
about healthy gut bacteria uh that could
actually help you live longer now uh
that really was one of the early uh
points in history where the microbiome
was actually being considered uh and a
lot of work's been done since then but
for the purposes of this video I want to
actually just present some of the
clinical evidence right rubber meets the
road clinical evidence that yogurt
actually is important for um your
overall health and in ways that uh can
support longevity all right first of all
yogurt has been clinically shown to
improve bone health and why is bone
health important well it's because as we
get older our bone actually get a little
weaker right so osteopenia osteoporosis
our bones are continuously being made by
the body and also broken down by the
body so sort of building it breaking it
down building it breaking it down
renewing that's basically what happens
to our bones all the time all right uh
and our bones by the way are SCA you
know hang are the scaolds that our
muscles hang on so when we're exercising
uh and moving around we need our bones
actually create the structure for our
skeleton and that's why by the way um
astronauts can get weak because they're
not actually standing on with gravity on
solid soil and so the bones get weak and
they start to break down some more but
as we age that's a process that also
happens all right now a study of
4,310 adults showed that people who ate
more yogurt had higher bone mineral
density that's the buildup of the bone
all right and this is particularly seen
in women and women are more likely to
suffer from osteoporosis than men so
this is actually a useful observation
and the research showed that women who
ate one or more servings of yogurt per
day all right so that's a yogurt in a
morning they had a 3 to 4% higher bone
mineral density score now the bone
mineral density score is something that
doctors use to be able to assess that's
part of the equation to assess how well
your bone metabolism is your skeletal
structure and your overall health now
specifically in this study the women had
the Improvement in bone mineral density
in the hip uh uh and also in the femoral
head now the hip is sort of the pelvis
area the femoral head is sort of the
femur is the long leg of long bone of
the leg and the femoral head is the part
that actually attaches the long bone of
the leg to the hip and these two areas
the hip and the f head are exactly where
hip fractures are likely to take place
all right I know this because my mom had
a fall and chetu Brer hip in right in
Emeral head now Falls uh uh in elderly
people um really cut short longevity so
as you get older your bones get weaker
and if you have a fall all right uh and
and people do fall right uh if you don't
have enough bone Minal density in those
areas you can break a hip you break a
hip it really is is the uh the beginning
of the sort of for many people their
health downfall overall they get less
mobile they get blood clots they wind up
having other problems that come up it is
really a bad situation as we get older
so as for longevity and for quality of
life and Independence and uh and not
being in a wheelchair uh not having to
have surgery all those things kind of uh
start chipping away uh at your longevity
good bone strength okay is
which is coupled with good muscle
strength is really important and so
yogurt has been shown to be beneficial
in building um bone mineral density all
right that's really important all right
now the other thing is that yogurt
consumption has been associated with uh
better metabolism as well metabolism is
really sort of our body's use of fuel uh
to be able to produce energy to be able
to run our
engine okay to help us get around but
also a metabolism gives us that extra uh
capacity of energy to be able to do
activities that we enjoy right so if you
want to live long you want to live well
you want to live well you need to
actually have enough of a good
metabolism so yogurt consumption has
been correlated with lower body weight
okay so less obesity smaller waist
circumference now why does that matter
your waist circumference that's like the
the belt size all right uh basically
reflects the the tube of your body right
we are our bodies all are basically a
tube all right and your circumference
has is a reflection metabolic health
because when you have a lot of excess
body fat in the tube of your body what
does it do it expands your waist
circumference it stretches out uh your
circumference right it's like a suitcase
you're uh trying to stuff it's going to
get it's going to push the sides out
that's why waist circumference actually
uh is is um a measure of metabolic
Health yogurt consumptions associated
with smaller waste circumference which
basically is associated with smaller
amounts of harmful visceral fat visceral
fats the inflammatory fat so less of
that is actually better okay and overall
y yogurt consumption associated with um
lower body mass index that is one of the
classic measures of metabolic Health
it's not the only one um but that's such
an important one okay um so better
metabolism better bones now and there's
it's also uh yogurt's also heart healthy
all right that's pretty important
because remember I told you dairy
products are suspected to maybe not be
hard healthy because of the saturated
fat that's in it well there is evidence
that show quite the opposite is true it
was an analysis of 39 different clinical
studies all right uh including meta
analyses this is like really detailed
Deep dive into all the studies and
comparing uh them and putting them all
the data together and the evidence is
overall that yogurt is heart healthy and
here's the reason why yogurt lowers
harmful cholesterol that's LDL low
density lipoprotein cholesterol yogurt
consumption lowers that harmful
cholesterol all right and yogurt also
reduces the total cholesterol in your
blood yogurt also lowers triglycerides
so these things uh LDL harmful
cholesterol total cholesterol and
triglycerides when they high that's a
risk factor for heart disease so eating
yogurt actually lowers those risk
factors by improving lipid profile very
important and obviously as you know
cardiovascular disease is the number one
killer all right so you want to live
long you want to dodge the heart disease
uh and uh and you want to live for a
long period of time you also want to
have lower blood lipids because high
blood lipids are also connected to
impaired um brain function poor brain
health as well including Dem
right so these are all those elements of
longevity I'm not talking about
precisely adding up the years I'm
talking about as we get older how to
actually support Health and Longevity
together it's a very important area I'm
actually doing research on this right
now uh and that you know the nuances are
really really important now the other
thing that yogurt consumption has been
shown to do that's heart healthy is that
yogurt eating yogurt lowers your blood
pressure
all right very very important very
important benefit to that we're going to
talk a little bit more about blood
pressure in just a a few minutes so
yogurt's good right now if you're going
to get yogurt let me just tell you that
I recommend that you get whole and whole
fat yogurt 100% yogurt all right and not
the low fat kind now this is kind of a
might seem like kind of a crazy idea but
here's what it is you go to the grocery
store and you go to the yogurt section
and open open the door you know in the
refrigerator section you'll see it's
almost all lowfat yogurt that's where
the demand has been so the grocery
stores actually stock it in the yogurt
manufacturers make tons of lowfat yogurt
um but you think that lowfat would be
better for you right low lower saturated
fat but that's actually not true lowfat
yogurt actually results in higher
cholesterol and high fat yogurt like the
whole Greek yogurt which is what I like
to actually eat the whole yogurt which
is 100 you know it's got all the fat in
it actually doesn't raise your total
cholesterol so let's talk about that a
little bit because that's important
right you want to be able to make the
right selection if you're going to have
a uh Health and Longevity supporting
dairy product like yogurt how do you
know which ones to choose I think most
people probably reach for the lowfat
yogurt automatically but I'm telling you
to reach for the whole fat now here's
the reason when you remove fat from uh a
dairy product like what happens when you
go from Whole milk to 1% or 2% milk it
thin it thins right out right you can
tell the difference if you if you have a
glass of whole milk pure whole milk
versus a glass of 1% or 2% milk the 2%
milk tastes okay you know if you're if
you're a dairy person but it's very thin
and when it comes to Yogurt which
actually is thick you know it's got kind
of a creamy texture to it when you
remove the fat what do you think happens
well it's just like in regular milk it's
thin it out and so it collapses the
yogurt into a texture that doesn't taste
very much or feel very much like yogurt
so the manufactures often add
emulsifiers that's another word for
thickeners to it caragine poly serbet 80
there's a whole bunch of different types
of emulsifiers uh that are used in the
food industry in order to be able to
thicken a yogurt the thinned out yogurt
so first you thin It Out by REM fat then
you add these emulsifiers these
chemicals to it to thicken it back up
again and now the consumer that's you
will actually think it it's got the
mouth feel of regular yogurt with less
fat okay that might be good except that
these emulsifiers are now being shown to
hurt the gut microbiome the very thing
that yogurt is supposed to improve when
you add the El mosif firers and this is
the the classic problem of ultra
processed foods addition of elements
that might not be so good for your body
your body might not react well to it
we're beginning to find uh how that many
of these emulsifiers can actually harm
the gut microbiome now this is a problem
because our gut microbiome actually a
healthy gut bacteria actually helps to
manage blood lipids right manage your
blood cholesterol manage your blood
sugar it helps you know your body have
insulin sensitivity use the glucose
normally helps to lower inflammation
helps to boost healthy immunity uh text
messages our brain to um send signals uh
for social hormones good healthy gut
bacteria is super important for all
kinds of functions all right so you get
in a musier or any chemical in a Ultra
processed food that disrupts or derails
the gut microbiome what actually happens
that it impacts the metabolism
specifically if you uh damage the gut
microbiome in the context of of eating
lowfat yogurt with a mif firers what
happens is that the gut microbiome gets
derailed it becomes a situation called
dis biosis unhappy or sick microbiome
now your blood lipids are not being
properly uh finessed by your microbiome
it can't do its job right so what
happens is your blood cholesterol goes
up and that's exactly what they find
with lowfat yogurt supposed to be low
fat but actually doesn't benefit you
that way in fact your cholesterol
actually goes up in contrast whole fat
yogurt which you would think actually
it's got more cholesterol in it probably
not going to be good right actually your
cholesterol levels go down okay I told
you this already it's been shown in the
clinic now the reason it goes down is
because of the probiotic effect of the
of the of the whole yogurt uh uh
contributes to your Healthy gut
microbiome without any damage to the gut
microbiome doesn't have any emulsifiers
and now your gut bacteria can work even
better so even though you're eating
saturated fat um uh your body has been
activated in a way through the gut
microbiome to be able to process that
fat better Okay now what's the
consequence of damaging your microbiome
having your blood lipids go up all right
um and also with the damaged gut
microbiome your levels of inflammation
go up your immunity actually goes down
the consequence is that your uh High
higher cholesterol all right uh higher
blood sugars metabolic syndrome actually
increases your risk of cardiovascular
disease so here you are trying to choose
make the better choice for lowfat yogurt
in fact um it actually backfires on you
for reasons that we're just starting
stting to figure out right now all right
so overall yogurt's good get whole
yogurt all the time and basically what I
tell people if you're going to buy
yogurt you're not going to make it
yourself you're going to buy it
regardless of what it is all right look
look for the whole yogurt like I like
whole Greek yogurt pick up the package
before you put it in your cart and look
at the ingredient label all right it'll
show you everything that's there and if
there's anything added to the yogurt
you're not comfortable with put it back
and choose another one all right that
does doesn't have the stuff that makes
you uncomfortable all right now uh a
couple of other kind of pro tips U
health Pro tips when it comes to buying
yogurt all right just get a whole plain
yogurt all right don't get the kind
that's got pre-sweetened it's got a
fruit layer uh you know uh you pick it
up and there's like the strawberry jelly
on the b in the bottom or blueberries in
there and then all you got to do is Stir
It Up and then you got to sweetened
yogurt no because those fruit fruit
layers actually have a lot of added
sugar and they may have other artificial
chemicals in there including artificial
coloring artificial preservatives maybe
even artificial flavoring to make the
strawberry flavor more intense or the
blueberry flavor more intense so don't
go for that because that kind of again
could damage your gut microbiome and you
don't want to be doing that whole yogurt
if you want to actually put fruit in it
do what the Greeks do all right just get
a whole ripe um fruit all right seasonal
fruit
slice it up and you can actually just
put it right on top of the whole yogurt
all right very very simple and one of my
favorite ways is to have a whole yogurt
slice some fresh seasonal fruit and
actually it's a great opportunity um and
the Greeks do this as well take some uh
tree nuts pistachios walnuts almonds
pecans uh crush them up and you can
sprinkle right on top of that yogurt all
right so you got the whole yogurt yogurt
you got some sprinkl of nuts you got
some fresh cut whole fruit look you're
building your own flavor profile and now
you get the sweetness of the fruit but
you also get the poly polyphenols from
the fresh fruit you get the dietary
fiber which is Prebiotic so now the
yogurt's probiotic the fruit is
Prebiotic uh and you're getting the
polyphenols as well all good right the
polyphenols activate other aspects of
your health all to support longevity so
that's what I want to that's what I
actually uh recommend that you do that's
what I do when I'm actually having
yogurt as well so add fruit uh that you
Source yourself um in order for that
sweetness and if you want to add a
little extra to it you know what I
recommend and uh is to actually use some
honey get some organic honey uh uh and
just drizzle a little bit on there uh
and now you'll get a honey which also
has good bioactives you got the fruit
you've got some crushed tree nuts now
you got the probiotic yogurt that is
what's really really good for your
health and you just start your day off
if like that um really kickstarting it
having all kinds of things that are good
for your gut and good for your health
and support your longevity supported by
the evidence I discussed earlier with
you in terms of the cholesterol the
blood pressure building bone strength
yogurt lots of goodness when it comes to
Yogurt all right let's talk about the
second food and second Dairy food that
you might want to consider to support
Health and Longevity
now and that is cheese all right now I'm
going to tell you why and there's some
big caveats that I'm going to tell you
with it so I'm not trying to be
provocative or controversial I'm just
telling you where the evidence actually
is and then giving you some practical uh
tips um uh on how to be cautious about
this all right um what you want to do is
to take a look at the kind of cheese and
why would it might be good for you first
cheese is a milk product that is
fermented right um you actually that's
how cheese is actually made the cheese
in the cave you know it's got bacteria
growing on it healthy bacteria that
actually help the cheese ripen mature
and ripen and some cheeses have bacteria
that we know are absolutely healthy for
you so there's a bacteria called a good
healthy bacteria called lactobacilus
rout Elite normally found in the gut in
the healthy gut uh but it's also used in
foods for example it's used in sourdough
bread
lactobacillus actually creates lactic
acid all right and that lactic acid
which is the same thing in yogurt
actually is what gives sourdough bread
it's tanginess the stuff people really
like about it but when it comes to
cheese it turns out that lactobacilus
rudai is the starter bacteria used to
make parmesano regano cheese that's the
original parmesan cheese from Italy now
uh I'm not talking about the
manufactured stuff that's pregraduate
is uh slightly crumbly it's got a little
graininess it's got a kind of really
wonderful Umami saltiness to it I'm sure
you probably have had the opportunity to
taste parmesan cheese but you haven't
tasted the real parmesan regano that's
what I would actually suggest because it
actually also contains lactobacillus
ruite now why is lacto Rai good well I
actually studied elop Rai um in the lab
with a colleague at the mass assistant
to technology some years ago and we've
actually found that El rudite um
actually helps your body heal right we
did a wound healing model where there
was punch biopsies and then we fed
lactus rudite in the drinking water uh
to these animals they were just up there
drinking their water with the bacteria
that we're giving them probiotics
frankly and guess what the animals who
were uh drinking the water that had
lacopa RI healed a lot faster than the
animals who were drinking from water
bottles that had no probiotic in it so
El rudai healthy gut bacteria probiotic
found in Parmesan orino cheese actually
helps healing now here's where my
caution to you actually comes in um it's
not healthy to actually eat lots and
lots of Parmesan origin cheese or any
cheese frankly um it's very salty does
have saturated fats all right uh and uh
so you got a huge uh uh salt load as one
a saturated fat load along with it but
think about it you can grate the cheese
you can nibble on the cheese a little
bit the the cheese plate for example
this is not something you sit there and
and and snarf down but parmesan regano
is one of those cheeses is a probiotic
cheese here's another one cam bear
cheese is a French cheese it's a soft
cheese you know you can spread it on a
cracker for example it's got beneficial
bacteria good for your gut like
lactobacillus
kzi and bifido bacteria you don't need
to memorize the names of these bacteria
just know that researchers like me who
study food as medicine and study gut
health we've actually been able to
identify the specific types of bacteria
and we can pronounce them usually uh
that that are found in these various
Foods so cin bear cheese has been found
to actually improve gut health by
introducing some of its bacteria as well
now remember I told you when you
actually feed the gut bacteria your
microbiome well support it with other
bacteria one of the things is a healthy
gut bacteria uh produces a metabolite so
this is the metabolite of the bacteria
uh one of them is the whole group of
metabolites are called short chain fatty
acids or scaas SC cfas scaas and scaas
get released in the body you know what
they do they lower inflammation so good
gut health lowers inflammation and by
lowering inflammation you're actually
lowering the risk of chronic diseases
and if you want to live long and prosper
you got to actually try to dodge all
those chronic diseases you know which
ones I'm talking about cancer heart
disease diabetes those are some of the
chronic diseases that are associated uh
with inflammation dementia another one
right so that's why healthy gut bacteria
is actually good A little bit of parm
Rego never hurts always helps and
certainly helps the food taste better
and may have some benefits as well uh if
you have it uh in moderation the other
thing by the way is that healthy gut
bacteria improve insulin sensitivity we
talked about that uh as well now the
other benefit of cheese besides the
probiotic benefits is that some cheeses
like hard cheeses contain a special kind
of vitamin that can help your body
starve cancer by cutting off the blood
supply have an anti-androgenic vitamin
all right the vitamin is called vitamin
K2 all right it's a special form of
vitamin K and the types of cheeses that
have this are hard cheeses
emmenthaler which is like a Swiss cheese
ybur cheese GDA cheese guda is actually
pronounced Howa in the Netherlands um
those actually contain vitamin K2
vitamin K2 cuts off the blood supply to
tumors anti-androgenic benefits and so
um this is actually another yet another
benefit of actually eating it again not
by eating huge chunks of cheese it's
really by eating slices a couple of
slices like they do in Europe that
sometimes there's a couple of slices of
cheese you can actually have for
breakfast not eating huge hunks of it
this is not a pizza with extra cheese
put on it all right okay so I talked to
you about different kinds of cheeses uh
we talked about parmesan orano we talked
about cam bear we talked about hard
cheeses like emmenthaler yurg guda or
how to cheese um but what's the evidence
what's the evidence that eating cheese
is not bad right so let's start with
that because most people would assume
that eating cheese is not good for your
health what's the evidence that that uh
eating cheese is not bad and maybe even
good well there is a really really great
review article uh written in 2023 in the
journal advances of nutrition what they
did is they looked at 39 clinical
research studies uh looking at cheese
and they found that eating cheese was
associated with some statistical
benefits all right it was ass associated
with a 7% decrease in mortality from
cardiovascular disease decrease in
mortality eating cheese was also
associated with an 8% reduction in
developing coronary artery disease all
right cardiovascular disease coronal
artery disease these are things that can
prevent you from actually enjoying
longevity all right so here is a dairy
product cheese that have been shown to
actually lower the risk the amounts of
risk that's lowered not huge all right
and that's why you got to be cautious
about uh how much cheese you eat you get
a you want it you get a little bag for
your buck but you don't want to actually
get a lot of the harm out of the by
overeating cheese as well now Studies
have also shown that eating cheese least
uh has been associated with a 7%
reduction in their risk of stroke right
heart attack stroke these are major
causes of mortal morbidity and mortality
uh in elderly people so you want
longevity you want to be able to every
little bit of edge you can get to lower
your risk for that is very important
also eating cheese really associated
with a 7% decrease in the risk of
developing type 2 diabetes and 11%
decrease in the risk of developing
estrogen receptor negative breast cancer
now we're beginning to talk about some
serious conditions right and eating
cheese is associated with a 19%
reduction in the risk of developing
dementia brain health this is like the
whole new frontier who would have
thought that actually eating cheese can
actually be beneficial against these
types of uh conditions everything from
diabetes to breast cancer to dementia
and that's where the evidence actually
is now you might be saying at this point
wait a minute there's something that
doesn't smell right here like I know
eating cheese isn't great for you um
nobody should be going out to eat cheese
you are right that nobody should be
going out to eat a lot of cheese all
these the kind of evidence I'm telling
you is really just you know I'm stating
the facts this is what the science says
it might be surprising to you but it is
what it is and there's a reason for it
and got health is one of those reasons
but whatever it is you want to get some
benefit from cheese don't eat too much
of it that is the absolute key to this
too much cheese gives you too much
saturated fat uh too uh big a salt load
and that increases your risk for high
blood pressure and then when you have
high blood pressure guess what that's a
silent killer that actually takes away
any benefit you might get because high
blood pressure is uh a risk factor for
stroke and the way that happens is that
when you got high blood pressure your
heart's going to have to pump extra hard
against that super pressure that's
pushing back against it when your heart
pumps hard it's got to Jet the blood out
when blood is jet out through your blood
vessels uh there is something called a
sheer force right this is kind of like
the uh you know when a when an airplane
flies by right this is sheer force uh
when when blood has to be shot by like
that through your blood vessel that can
the sheer forces can actually damage the
lining of the blood vessels now couple
of things can happen number one when you
damage the lining it makes it that makes
the easier for the blood to stick to the
lining that's a setup for a blood clot
all right that blood clot can then lead
to a stroke when it happens in your
brain it's called an es schic stroke
with a blood clot now the other thing
that you sheer force does that you
damage the blood vessels in a way that
can have make the blood vessels bleed
that's called a hemorrhagic stroke
that's a much actually worse kind of
stroke to have in some ways the clots
can actually dissolve and you can get
the blood flow again or your your uh
body your brain can find ways to grow
blood vessels around it you get a
hemorrhagic stroke bunch of blood in
your brain that's actually can be a much
more serious uh thing high blood
pressure avoid it avoid having too much
a salt load when it comes to cheese
which is very salty don't eat too much
of it even though there's some benefit
to it that can support longevity
everything in moderation especially
cheese now I actually enjoy cheese all
right chees I find cheese very
pleasurable I like the different tastes
of it uh it's actually found in a lot of
Mediterranean uh uh Cuisine right uh and
countries you know cultures um and guess
what Mediterranean uh traditional
Mediterranean diet which does contain
cheese uh is one one of the healthiest
diets in the world right but in
moderation if you're going to eat cheese
like a slice just one or two slices a
day max that's it maybe even less all
right hey check this out I've got a
guide on the five small daily habits
that boost brain health and prevent
cognitive decline and it's free I share
simple easyuse recommendations that you
can add to your routine today these are
habits that I use personally and it's
yours right now for free in the caption
below all you have to do is click on the
link below the video and there's one
other caution I want to give you about
cheese avoid these ultr processed cheese
products like like spray canned cheese
you know you know what I'm talking about
like the kind of cheese that uh when you
were a kid you might have gotten and and
and pressed out the nozzle at the top
and you can put it onto a cracker right
uh that's not good and the reason is
that those types of cheeses usually
contain corn syrup high fructose corn
syrup artificial colors because even
though it actually could be real cheese
it's an ultr processed product of the
cheese and they add things to it those
additives artificial colors emulsifiers
we talked about emulsifiers in yogurt
again in some of these spray can uh
cheese products avoid those not good for
your gut microbiome the last thing you
want to do is actually take something
that's give you some a little
incremental benefit and then add
something harmful to it that could
actually you know you take one step
forward and two or three steps back
you're not gaining anything all right so
go for the real cheese go to a cheese
store you know or cheese section that
specializes and cheese I encourage you
to explore like actually cheese is very
tasty uh it's not just on Pizza like
really enjoy the texture of the cheese
you want the probiotic benefits of the
cheese without getting too much
saturated fat and without getting too
big a hit of salt all right so we talked
about yogurt and I told you some of the
cautions of yogurt and how to get the
good stuff I we talked about cheese uh
and I told you why cheese is beneficial
and what the evidence is and I told you
um uh the specific types of cheese that
um uh could support health and I also
told you what to avoid so are you ready
for uh dairy product number three that
can support health and therefore support
your longevity you're going to be
surprised by this but it's ice cream
that's right ice cream now anybody in
their right mind would expect that ice
cream increases the risk of
cardiovascular disease right I mean
after all ice cream is a dairy product
it's got saturated fat Ice Cream Sweet
it's got added sugar right and if you
ever made ice cream you know that you're
adding sugar to it um and depending on
how what kind of ice cream it is and who
makes it there could be a lot of other
ingredients added to it that might not
be good for you artificial coloring
artificial flavoring candies little bits
of things that are in it swirls you know
you've seen these super you know uh
colorful kaleidoscopic looking uh ice
creams look uh it's surprising that it
would be actually good for you however
despite all that ice cream's actually
been shown to decrease the risk of
diabetes metabolic syndrome and
cardiovascular disease all conditions
that you want to lower the risk of if
you want longevity all right so what's
the research all right well it actually
C has come poking out over the years uh
time and time and again it's been shown
that ice cream actually can have
benefits researchers don't want to even
believe the results and uh some of the
institutions uh where the research was
done you know they kind of discourage
people from trying to publicize uh these
types of finding but it's called an
observational study it's been observed
so I want to tell you in 2018 there was
a doctoral student somebody getting
their PHD that uh at Harvard School of
Public Health so you know a high
top-notch uh University and the
researcher was looking um at clinical
data from two huge clinical databases to
collect information on health and
including diet right one uh database is
called the nurses health study with
women and the other one is called the
health professionals follow-up study
that that contained data on men so these
were nurses and the women and doctors in
the health professionals follow-up study
the studies began in the 1970s and the
1980s they continued for about 20 years
or so okay and this particular
researcher in 2018 looked at 16,000
people in these databases who had type 2
diabetes all right they already had type
two diabetes and they looked at uh what
foods they were eating including ice
cream and then they looked at their
cardiovascular disease risk uh over time
right uh and you would think that those
people who ate more ice cream would
actually have more heart disease right
that's what I would have thought and and
I'm a scientist I'm a researcher I would
have actually hypothesized like I would
have thought that would certainly be
true however the results were surprising
all right the research found that those
people who ate ice cream two or less
times a week all right they gotta eat
ice cream two or less times so not
eating ice cream every day or twice a
day less than two times a week all right
had a 12% lower risk of developing
cardiovascular disease and those who
didn't eat ice cream at all meaning if
you ate some ice cream but only ate it
twice a week you actually decrease the
risk of cardiovascular disease compared
to people who just ain't no ice cream at
all surprising right got to find an
explanation for it um but when the data
was looked at analyzed by a number of
people like they were actually trying to
say this has got to be a mistake or this
there must be some statistical error
nope it held up ice cream lowered the
risk of cardiovascular disease all right
and actually another study in
2014 earlier four years earlier showed
that dairy products including ice cream
actually was associated with a small
decrease in the risk of developing type
2 diabetes you'd think that something
sugary and sweet like ice cream might
increase your risk of diabetes nope
actually decrease the risk of diabetes H
all right now you should ask yourself
how could this possibly be true right um
as a researcher we say well what's the
mechanism of action how does this all
work out like it it seems too good to be
good too good to be true uh so maybe
it's not true is there possible any
possible explanation well here's my
explanation my theory my theory is that
ice cream which is cold ice actually
when you uh eat it and gets into your
stomach gu what it does it's like a like
a like a Bolis of cold down into your
core right um and uh that triggers the
temperature sensors in your gut in your
esophagus in your stomach your
temperature sensors feel like there's
something really cold coming down the
hatch into the stomach and that triggers
uh uh Brown fat to turn on
thermogenesis all right Brown fat is a
kind of good fat that is packed with
mitochondria and these mitochondria uh
turn on when they're activated so Brown
fat is activated uh by cold temperature
so ice cream coming down activating
temperature sensors sensor turns on the
brown fat to make more heat right to
warm up the body right and that's a
process called thermogenesis I've made a
another video talking about
thermogenesis thermogenesis is thermal
heat Genesis how to make heat Brown fat
is a good fat that can generate heat
when stimulated by cold and other Foods
um but stimulated by cold in this case
to turn on the heat making capacity all
right and so what do I I give it an
example for what it's like it's like if
you have a gas stove in your kitchen
you know you want to heat up some water
or cook some soup what do you do you go
to the knob and you turn it and it goes
click click click whoosh right and then
you've got a flame on your stove top and
that's basically what brown fat does to
trigger thermogenesis click click click
whoosh now you got a flame now on the
stove uh the flame is actually being
created because the system is drawing
gas fuel uh uh from maybe a gas line or
maybe a gas tank
and that's actually what's causing the
burning now when Brown fat goes click
click click whoosh stimulated by cold
temperatures maybe like ice cream this
is my hypothesis on how all this works
all right as a scientist um then where
does it draw the fuel from it draws the
fuel to cause the warming the
thermogenesis from