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Language: en
what are the top things that you would
say that people are doing every day that
actually create those potholes when it
comes to our vascular health I know you
like to focus on what we can add but i'
also like to talk about what's causing
the most damage when it comes to our
vascular health and our overall blood
flow throughout the body yeah okay so um
that's really an important thing to
think about like I spend most my time
developing positive messages that people
can lean into but if you want to start
from a from a from a Level Playing Field
you got to think about all right how do
you unburden your how do you unload and
unburden your body's Health defenses so
you're not working against yourself
that's kind of like what we're talking
about what are the things that we that
people commonly do that work against
your health your health defenses so
you're you're sitting down and and and
suppressing your defenses well let's
let's let's walk through a couple of
them number one is physical inactivity
right like I mean think about during the
pandemic a lot of people are just not
doing as much not Outdoors as much not
exercising as much not socializing as
much not as much and you know and
there's a lot of depression too and so
physical activity you know even 30
minutes of moderate physical activity
get your heart rate up walk out you know
like everybody feels a little bit better
after taking a walk no matter how
stressed out you are and even if you're
not stressed out you feel better it gets
your circulation going um it uh it
exercise like that lowers inflammation
um being physically inactive the couch
potato actually is is incredibly uh
being a c is incredibly damaging by the
way I I heard a um uh like when you walk
you rev up your metabolism as well I saw
the study that I was just looking at for
the next book I'm WR writing that's
really amazing it turns out if you are
going to be a couch potato that sitting
down a lot there was a research study
done on this even
fidgeting the knee going B up or you
know fidget with a you know like one of
those fidget toys even that starts to
burn calories uh compared to um just not
moving at all like just sitting and
staring at a screen and so again
movement physical activity really
important actually to kind of rev up
your metabolism get back to Better
Health um uh uh and um uh and Unleash
Your Health defenses another thing is
really eating a lot of ultr processed
foods um you know all of us who go to
the grocery store um uh are tempted to
go into the middle aisle it's almost
like a a siren calls you into the middle
aisle to look at all the colorful
packaged ultr processed things you know
calls you it's like the the siren that
calls the ship captain to wind up on the
rocks and then sink the ship well this
is the middle aisle of the grocery store
now there's a lot of good stuff there
too as well but I think most of us go
for the things that have been advertised
to us since we were a kid to go look for
those sweets and things in the middle
aisle well it turns out that if you take
the time to go around the perimeter
first and go to the produce section and
that's where you should spend most of
your time when you're grocery shopping
looking for what's fresh and plant-based
and it really kind of rev up your your
dietary fiber and your bioactives that's
what's really good but the mile you know
it's hard to stay out of and so when
people eat boxed Foods Jarred Foods
canned foods that are laced with
chemical preservatives and and process
made with made up using Factory
processes that take whole food and turn
them into this sort of this weird um
machined food extruded food you know
think food that your grandmother or
great grandmother would not recognize as
food and then you add these synthetic
chemicals to it man does that work
against your body's Health defenses wow
and you know there's been so much
conversation these days about being
mindful this goes into the category of
ultra processed foods but being mindful
about the overall sort of load of sugar
and highly refined carboh hydrates uh
you know we've done multiple episodes
about continuous glucose monitors and
just being more aware about the order of
food so maybe you go to a restaurant and
instead of having the bread and the
butter which everybody likes to do here
and there especially if it's a nice
piece of s dough or we're lucky here in
Los Angeles there's a few places that
will'll Import in wheat from Italy you
were talking about Italy and the quality
of ingredients there so instead of
having those at the beginning of your
dinner when you sit down at the
restaurant maybe saving that piece of
bread for the end after you have some
Fiber some healthy fats and protein
inside of there how important is
sequencing to you and do you think of it
in the context of the advice that you
give folks when you're talking about
food is medicine very important
sequencing you know like first of
all I believe that we should eat um uh
food not only for our health but to
bring us joy okay and and and and so
there's nothing wrong with eating foods
that you really enjoy that are also
healthy for you and I think that's
really the alignment we're going to have
and when you when you have a spread of
food in front of you whether it's at a
restaurant and you get your bread and
butter and then you get your salad then
you get your Mane then you get your
dessert okay there's a there's kind of
like a ritual order that it goes in but
nobody said that you have to eat it in
the order that it's actually served to
you what I think when it comes to food
is that you should eat the healthiest
things first and save other bits really
on the side take a little nibble of them
you the problem you know that you talk
about with bread okay even good quality
bread like you know homemade sourdough
bread with stuff or midley the problem
with that is that if you sit down when
you're really hungry and that's the
first thing that you're served you're
going to eat a lot of it I TR to tell
people you know don't waste your
appetite you're going to have a certain
amount of appetite you don't want to
load up uh on on the stuff that's not
necessarily high quality calories and
bioactives you know I I what I do when I
actually sit at a restaurant I don't eat
the bread right away I look at the menu
I look at the whole menu and what I try
to do is to recognize ingredients that
are healthy and then see if they are
actually listed in offerings that I
really am drawn towards attracted
towards something with capers I know
Capers have a lot of chlorogenic acid
too or coratin wow look at that that's
an interesting salad I don't I've never
had that before let me try that you know
and I I kind of then I I size up the
whole meal and um and then I and then I
will order but I'm not eating the bread
first before I even look at that and I'm
like yeah you know I'm kind of full up
I'm just going to eat I'm just going to
get like the the the family style pasta
for myself now you got bread now you got
pasta now you've kind of like just
distorted your whole kind of thing so
what I say is that look on the menu for
the things that are good for you and and
and and um by the way sometimes you can
order sometimes there's really good
stuff that's order in smaller plates and
you can just order two of those or even
three of those without order an entree
you know and and so there's no Rhyme or
Reason you know I I I I don't want to
say that you could you should eat
dessert first and your main last that's
not what I'm saying but what I'm saying
is that eat the spend the quality of
your time doing eating the things that
are tasty and good for you on the topic
of things that are good for you you know
I love your Instagram and by the way
everybody who's listening if you want
more of this information little preview
uh Dr William Le has so many great
resources are out there this is
incredible free webinar that your team
is doing on a regular basis we'll link
to it inside of the show notes as well
as your Instagram is another great
resource because you'll always make me
excited about about an ingredient or
food that I thought I knew about but
then maybe I forgot to include on a
regular basis and this is one of those
foods that was in your gr Grand Slam
sorry a little tongue twister Grand Slam
PDF again we have the link to where to
download that inside of the show notes
and also I saw you do an Instagram uh TV
or an Instagram live video on this
recently and that's sunflower seeds so
why should we be excited about sunflower
seeds if you can remember some of the
key highlights and talking points that
you shared about why you like to include
this uh ingredient in your diet on a
regular basis well one of the things
that I love about sunflower seeds is
they they taste really good they're
nutty they have this kind of really
delicate kind of flavor um it's not a
it's not and and they're and they're not
very crunchy they're they're kind of
soft um uh and um uh and and they're
very commonly eaten in the Mediterranean
lightly roasted uh and so it's just a
it's a great treat it's good source of
dietary fiber and there's also a
bioactive in it called sdg I'm not going
to even bother going into the chemical
name I pronounce what the S and the D
and the g stands for but I can tell you
that actually it protects your stem
cells and yes sunflower seeds do belong
to the Grand Slammers but I will also
tell you that the fact that there's
dietary fiber to feed your gut
microbiome which helps your metabolism
helps you heal better makes you feel
better and actually activates your brain
and improves your mood sunflower seeds
are a great way of snacking and the
protection against your for your stem
cells also means that um it helps your
body renew itself from the inside out
now sunflower seeds are something I like
to keep around like just a little bowl
full um like if I'm for a snack that's
the other thing I like about it you
don't have to like you don't have to eat
up like a couple of fistfuls of the
stuff for to be good for you you just
you can just kind of like chew them a
little bit bit bit by bit and you you
feel totally satisfied and it's a great
source of fiber and other
bioactives does it matter if we eat them
raw or not or roasted should be worried
about how much uh sodium might come with
they are roasted just any kind of
considerations and I guess people could
think about this when they're thinking
about all sort of seeds and nuts that
they want to include in their diet so
we' love to hear your take such an
important thing so you know like what I
do is I buy I like to buy just a bag of
sunflower seeds or cashews or walnuts
that isn't actually pre-seasoned I like
to do it myself honestly or sometimes
like some flow seeds I don't mind them
they're not seasoned at all I kind of
like the fact that they're actually even
a little sweet you know um they're not
cloyingly sweet but they're they're
definitely not salty you can salt them
if you want but the but be very careful
about commercial brand seasoned nuts and
seeds because often times they are
loaded with salt also sometimes they're
loaded with unhealthy oils because to
roast them they'll coat them with really
unhealthy saturated fats and then
they'll roast them and they'll dump salt
on them and they'll Shake all the salt
off and that'll be a pretty tasty bag
that I guarantee you like it'll be kind
of addictive to go through them but man
your your sodium will go through the
roof and then if you get the the barbecu
flavors and then the pizza flavored and
all those other kinds of things that
might sound attractive on the label just
remember mostly those are seasonings
that some of which are synthetic and are
engineered to taste like something with
artif you know something synthetic like
that's not what you want and so I like
to go for the elemental natural flavors
if I'm going to season it like cashews I
might season myself a little bit walnuts
I don't need seasoning um pecans or
aluts almonds I don't really need
seasoning but if you're going to use
seasoning um just take a little pinch of
sea salt okay um and and you can just
just um just sprinkle it on it mix it
around you'll get a little bit of salt
but you do not want to actually this is
not shaker style you don't definitely
want don't want to do that yeah the
interesting thing about it is that the
level of sodium that comes in these
highly processed snacks that are already
prepared for us I was even using a spice
yesterday that is from a very healthy
company and known as a healthy company
the spice was organic it's a
pre-seasoning and I was looking at the
back and the bag which had the spice
inside of it that I was using for these
uh chicken thighs that I was making to
add to my base salad my big fat salad
you know had avocado oil had olive oil
some avocados olives a bunch of really
just good and healthy things including
fermented beets that's usually my sort
of chosen way of having uh beets in my
diet and other great vegetables anyways
I was looking at the bag on the back and
the amount of sodium that was in there
was essentially almost 30% of the
recommended daily value for one serving
of that seasoning that's there now the
crazy thing is I was doing the math
online about what it would take for me
at my house to use salt right high
quality table salt or Himalayan salt or
sea salt to get close to that amount and
what most of us forget is that if we
wanted to Salt our food at the level
that it comes pre-seasoned by processed
food companies some which are still in
that quote unquote healthy category it
actually wouldn't taste that good if we
used salt ourselves to do that
equivalent amount of sodium you have to
engineer it and do all sorts of things
to make that amount of salt palatable so
I think for the most part if people are
just using uh a reasonable amount of sea
salt at home uh just to dust their meal
or add a little bit to their roast
veggies you're going to be fine overall
it's actually very hard to get the
levels of sodium that are coming in
these processed foods that we pick up in
the store so I think the moral of the
story and feel free to disagree or agree
is just overall cutting down the amount
of processed foods that we include in
our diet even being very wary of a lot
of the healthy processed foods that are
now being sold at Whole Foods and other
places because that's really where you
get these large quantities of sodium
from yeah I mean it's always buy or
beware and the the one sort of cheat
that every uh commercial food provider
restaurants included to to make their
food taste better is salt because salt
does make almost everything taste better
just like sugar makes everything uh
tastes better a little bit's okay the
the quantities that are often used are
not okay and I think that that's
important to remember too along those
same lines um you know your listener
should actually think about this when
you go to a restaurant if you were to
actually um uh go behind the scenes and
see how the chefs are actually salting
the food you'd be surprised they will
grab like a like a like a big mound of
salt um and just throw it into a dish
sometimes and it'll taste really great
but you got way more sodium in there
than you ever thought when I cook at
home I'll tell you Al although I um will
uh be be very C conscious cautious not
to use too much salt here's a little
trick that um people who cook at home
can use so if you're going to sauté
something in a pan okay I I I usually
cook with olive oil over medium heat not
super high heat I don't want to burn the
the stuff in the olive oil and I wanted
to put a little salt you know just just
a little bit of salt what I what I don't
do is cook the food and then take the
salt and throw it into the food after
it's done I will actually sometimes just
take a pinch of salt and dust the olive
oil while it's heating up now you're
guaranteed not to actually put too much
salt in because you can see exactly how
much salt you're putting in if you were
to put the like a spoonful of salt in
there you're like man I just ruin the
whole pan I can't use that pan I got to
clean it out and do start it all over
again so I think you know even when even
if you're cooking at home home just
having that awareness that you know
whether it's at home or a restaurant or
at a process Ultra processed Factory
somebody is putting salt in there and
it's up to you to determine how much
you're going to allow into your body