Kind: captions
Language: en
today we're going to talk about my
morning routine for optimizing Health
overall and Longevity so here's my
morning routine first of all when I wake
up I don't linger in bed uh I avoid
sleeping in and one of the reasons that
when you sleep in you get into a pattern
of sleep inertia now sleep inertia is
this weird state where when once you're
sleeping you don't feel like getting up
and during this period of time you've
got cognitive impairment meaning you're
groggy and you're not thinking so
clearly you've got um uh actually
difficulty in moving Performance
Physical performance and you also reduce
reaction time and reduce memory that's
not what I want to do in my job all
right so that's one of the things that I
do when I first get up I just get Spring
right out of bed and instead of going
down to breakfast and starting to eat uh
right away which is what most of our
moms told us to do when we were kids uh
uh you know the whole idea is like hurry
up you got to get up and eat some uh
breakfast so you can get to school and
learn actually as adults we don't have
to do that and in fact we do know that
that's in fact not quite true you don't
actually have to do H get up and eat
breakfast right away so I take my time I
take my time I take about an hour to get
ready get showered uh get cleaned up uh
get dressed and uh then I'll actually go
and maybe check my email or I might go
outside for a brief walk walk or I might
read a book read a couple of pages
whatever I'm doing I try to take an
extra hour before I actually even think
about uh anything now from from from a
food perspective now this is why I do
this when you get up and you wait an
extra hour or more to eat you're
actually extending I'm extending My
fasting time when I'm sleeping I'm not
eating and when I'm not eating I'm
fasting so when I'm sleeping I'm fasting
when I get up rather than eat right away
and break my fast I take an hour and now
I've gotten an extra hour of fasting now
I'm going to tell you why this is
important fasting does something pretty
important for all your body and your
overall Health and Longevity first
fasting is a period of time when you're
not eating your body shifts into gear
instead of trying to store energy into
your fat it actually burns the energy so
when you're sleeping you're actually
burning fat uh excess fat and you're
burning down visceral fat that actually
can help lower inflammation in your body
the second thing that fasting does it
actually slows down cellular aging so um
clinical studies and lab Studies have
actually shown that during caloric
restriction not putting too many
calories in your body and fasting that
it slows down the burn rate of your teir
now your chir are the DNA caps all right
these are like the caps on the end of
your shoelace except in this this case
it's at the end of your DNA and uh
during lifetime our DNA cap burns down
like a fuse like the fuse and the faster
it burns down the faster your cells age
and so you can slow that process down
you're actually slowing down cellular
aging so fasting and when you extend
your fast will actually start to slow
down cellular aging so that's another
reason that I actually uh do that and
then of course once you start eating
your body shifts gears and now you're
not doing that anymore you are um into
fuel loading mode uh and so your ters
kind of go back to their regular burn
rate so that's some of the first things
I do when I get up uh in the morning all
right now I want to go back and talk a
little bit about this fasting issue
because I'm G to go backwards to the
evening and tell you uh how I actually
calculate my own intermittent fasting
practice so intermittent fasting is the
most natural thing in the world because
we all sleep and when we're sleeping
we're not eating so we're all
intermittently fasting all right it's
not a big deal but the benefits met
metabolically is what I told you is that
when we're not eating our insulin levels
go down so let's say that you finish
eating dinner the night before and then
uh I don't um have anything after I put
the dishes away no midnight snack I
don't actually sit on a couch and watch
things snacking on food no bedtime snack
no EXT extra piece of pie or ice cream
or anything like that nope when I'm done
the night before that's it if I eat
dinner at 700 and I finish at 8 and I
put my dishes away uh at around 8:00 I
don't eat again until I until the next
day so let's say I go to bed at 11: now
often times I go to bed later than an 11
to be honest with you um then all that
period that I'm not eating my insulin
level's going down my metabolism
shifting gears and now I'm starting to
burn down extra body fat that actually
is something that I find I feel better
at doing that myself and I know lowers
inflammation uh it actually slows down
cellular aging the other thing fasting
does uh is that during that period of
time what I'm actually fasting is that
my gut microbiome is also resetting and
my immune system is also uh resetting
itself as well immune Health gut health
all right those are really really
important and metabolic Health super
important for overall health and fitness
and also important for longevity during
the fasting period okay so we're talking
about not going to bed but getting up in
the morning so I've gotten up in the
morning I've taken my time to get ready
about an hour and I haven't eaten
anything yet all right then I might
actually go get something to eat now
before I tell you what I do to eat one
of the things that I'll tell you is that
coffee doesn't break your fast so I'm a
big coffee drinker in the morning
especially and so my own habit is that
I'll get up and I'll make myself a
couple of
espresso not espresso but espresso es P
SSO because I when I did a gap year
before I went to medical school I spent
time in Italy and I spent time in Greece
and there's a lot of coffee that's drank
there and I got used to that habit and
of course then when I went to medical
school I often drink coffee to just to
stay awake and to stay alert now
espresso uh you can do in a lot of
different ways I like to make it in uh
beti which is this metal container
and you grind coffee really fine um
medium roast actually gives you the most
bioactives all right so you I actually
like the taste of dark roast coffee but
I know that Medium roast uh actually has
the highest levels of chlorogenic acid
chlorogenic acid is good for the
metabolism good for the circulation
protects my stem cells good for my gut
microbiome as antioxidant and it
actually boosts my immunity as well and
so this this is something that I want in
my body the first thing I put into my
mouth all right boom a cup of espresso
um medium roast actually has the highest
levels of chlorogenic acid I brew it
myself if you can get organic beans to
grind it's always better to grind it
rather than have a pre ground I'm
talking about optimal right so organic
actually is always going to have higher
levels of polyphenol like chlorogenic
acid now why does that happen well it
turns out that when plants are growing
many of the polyphenols like chlorogenic
acid they actually are formed by the
plant as a defense mechanism to heal
themselves what do I mean why does a
plant heal themselves well think about
it when you when you're a coffee plant
okay and growing uh and you're in you're
in a completely natural state all right
no pesticides you're surrounded by bugs
little bugs flying around they're going
to nibble on the leaves and nibble on
the stems and those are little micro
injuries to the plant so the plant makes
polyphenols to heal itself all right and
and when we actually eat those
polyphenols those polyphenols those
plant healing polyphenols help to heal
our body and improve our health as well
so we get the benefit and this is the
reason organic is better because what do
you think happens when you spray um
pesticides on a plant fewer bugs are
around all right fewer bugs less
nibbling less need to create that
healing level of the polyphenols right
so uh conventionally grown with
pesticide uh plants will always actually
have lower levels of polyphenols than
ones that are grown organically so
that's actually one of the reasons I
like to have organic uh coffee all right
espresso ground really fine extracts a
lot of the chlorogenic acid off remember
I told you medium roast is has got more
chlorogenic acid than dark roast so this
is where the details can actually matter
I said I was going to talk about
optimizing my health and so I think
about these things now when I actually
have espresso notice I didn't say I have
a cafe olle or a cappuccino although I
actually like the taste of both but I
like to actually have my uh espresso in
the morning uh which does not break my
fast and I'm going to uh even sip it
while I'm actually checking my email or
reading a book because if you don't add
Dairy to the coffee
it doesn't actually constitute breaking
your fast and obviously don't add sugar
as well into your coffee so you won't
actually break your fast all right so
I'll have a cup or two a single or
double espresso uh and by the way uh
some of you might be interested in
knowing the origin of espresso I like to
cook I like to spend time in the kitchen
so I have all this knowledge and I'm
really passionate about food and what
goes on in the kitchen so here's a
little story for you um The Story Goes
espresso was invented in it in Italy in
the early 1900s and there were two
businessmen in Milan Italy a guy named
Luigi bazer and desid
desiderio pavoni they were the inventors
that figured out how to make coffee
quickly by uh pushing steam through the
coffee grounds all right and then these
two uh Luigi and desiderio actually
figured out how to invent the machine
that could do that at scale meaning you
could do it a lot of make a lot of the
coffee make it quickly and make lots of
cups of coffee that way it's forcing
through ground up coffee grinds all
right and they named the process um
espresso because espresso was uh meant
in Italian Speedy so this is a speedy
way to make a cup of coffee espresso
means fast and what they did is they
actually introduced espresso in the 1906
Milan fair in Italy and it was a hit and
you know that was all she wrote that's
was then it became in the history books
we all had espresso and then just spread
everywhere now remember I told you I
don't add cream or dairy to my coffee in
the morning because I for Optimal Health
because I know that if you add dairy uh
milk so that's cow fat or cream all
right the dairy fat actually forms
little tiny soap bubbles we call them my
cells this is what we actually call them
in mi c l l s my cells are little tiny
soap bubbles of fat that form and those
little soap bubbles trap the chlorogenic
acid it traps the polyphenols so when
you're actually drinking the coffee all
right um uh the soap bubbles will
actually tumble down through your
esophagus in your stomach and go down
below and they've trapped the polyphenol
so you don't get to absorb most of those
polyphenols all right so when you don't
actually have dairy fat and for example
you could if you chose to use almond
milk or a nut milk or a soy milk I don't
I like my espresso straight because
otherwise it wouldn't be an espresso all
right um but I I don't put dairy milk or
milk in it at all and that way I get as
many polyphenols as possible now as I
told you I I can drink a cup of coffee
uh after I get ready uh and read a book
or check my emails or go outside for
quick wall or walk or review my day
schedule in my head that's another thing
that I often do um I like to be
organized it makes me less stressed that
way I'm actually able to approach the
day in a calmer state of mind right so
the key thing if you want to optimize
your health is to start the day out
without being super super stressed out
being a little organized helps me
actually lower my stress levels the
coffee picks up my brain power all right
my attention span my ability to perform
but then I take a moment all right to
kind of prepare myself by checking my
schedule now sometimes I will skip
breakfast I'm going to come back to tell
you what I would eat for breakfast but
sometimes I skip breakfast I might skip
breakfast because I'm too busy I'm not
hungry uh in which case I might just
grab a handful of tree nuts and snack on
them in the morning all right tree nuts
good dietary fiber I don't buy the pre
package stuff that's got flavors sprayed
all over them artificial colors
artificial flavors artificial preservers
don't do that I I would get bulk nuts
and I would make my own uh nut snack mix
by the way nuts also can slow cellular
aging they slow down that burn rate of
the tiir those caps at the end of your
DNA and nuts have been shown to reduce
the risk of cardiovascular disease as
well so again you can actually you know
Skip breakfast have your cup of coffee
and have a handful of nuts of a snack
that tied you through too lunch and
you're actually doing all these things
to slow cellular aging and lower your
risk of the diseases that actually can
get you you know as you go into the
second half of your life nuts are also
good for your metabolism they can
actually help to burn down harmful body
fat and they are good for the gut health
uh as well so again just make sure that
you don't have any artificial chemicals
in any nuts that you're actually going
to do it the other by the way the other
Advantage if you snack on nuts is that
nuts have fiber and eating nuts actually
makes you feel full it's called satiety
so if you have some snacking at nuts in
the morning you're much less likely to
overeat at lunch and in fact you might
not even overeat as much at dinner time
as well so that's a bonus uh for
actually snacking uh on uh nuts now I
want to come back to breakfast for a
second um so if I do eat breakfast um I
have my coffee I eat very very lightly
uh one of my favorite breakfasts is
actually to have some yogurt I like
whole fat yogurt and I will actually
sprinkle some nuts on it again back to
the whole nut story nuts are actually
really good for you um if you want to
actually take um pistachios walnuts
almonds you can crush them up um you
know you can take a mallet um put nuts
in a in a bag and just smash them and
then just sprinkle the pieces right on
if you had a dark chocolate and you
wanted to shave some on there that's a
way of getting some of the uh
polyphenols from dark chocolate and you
can mix the nuts and the chocolate
together on yogurt I also like to put
some uh chopped fruit on my yogurt so I
like to be seasonal fruit so in the
summertime I might take a peach a nice
juicy Peach and cut it up and just put
pieces of it on top of the yogurt all
right that's natural sweetener and then
you get the polyenals a chlorogenic acid
from the peach as well tastes great
yogurt Peach little of nuts is amazing
uh or in the winter I might actually
take a nice juicy pear and cut that up
great source of dietary fiber great
flavor um as well but the dietary fiber
I know the average mediumsized pair has
about five to six grams of dietary fiber
that's you know uh getting your way
towards that 30 grams of fiber that we
probably need as adults maybe even more
we need but that's a great start to
start getting that dietary fiber in
good for gut health lowers inflammation
you can do that right at the GetGo and
yogurt all right uh now for yogurt I
like whole yogurt whole Greek yogurt and
I'll tell you why whole Greek yogurt is
a dairy product but it's a probiotic uh
as well it's got healthy bacteria so
when you have yogurt um and you have it
you're actually feeding your gut
bacteria and adding back bacteria to
your gut as well if you chop up some
nuts we has some fibers that feed the
BAC healthy bacteria add some fruit with
the prebiotics you know these are the
polyphenols now you're really making
your gut uh happy your gut bacteria
happy and a happy gut it leads to a
happy brain remember I told you I kind
of get up in the morning I've got to do
a lot of stuff um that involves brain
power so I focus on doing that so I can
be as productive and as clear-minded as
possible and it also slows down um
cellular aging as well when you have
good healthy gut bacteria now uh
here's a couple of things about yogurt
many people who eat yogurt say they buy
lowfat yogurt why well because you know
it's an instinct to go for the reach for
the low fat must be healthier for you
right better for your heart yogurts
whole fat who wants to eat fat well
actually let me just tell you you want
to get whole fat yogurt and not the
lowfat yogurt and here's why lowfat
yogurt is made in a factory and they
remove the fat most most of the fat from
the yogurt now what do you think happens
to Yogurt when you remove the fat
content well it just turns into like
thick milk remove the fat the the
texture completely collapses now nobody
would actually eat that yogurt even
though it's low fat so the manufacturers
will add
emulsifiers these are uh chemicals they
could be kagin they could be polysorbate
80 so a whole bunch of different types
of of chemicals are added to the lowfat
yogurt where the fats been removed in
order to reconstitute it and give it
back the texture that tastes like whole
yogurt all right now it turns out that
those emulsifiers and this is research
that's now being done that we're
beginning to find out those those
emulsifiers can damage your gut
microbiome all right when you damage
your gut microbiome and your gut
bacteria your microbiome is responsible
for helping you process lipids in your
body what do you think happens at your
cholester rises even though you're on
taking the lowfat yogurt and meanwhile
the whole fat yogurt which has got
bacteria in it ramps up your gut
microbiome and your blood cholesterol
does not rise all right so ironically
whole fat doesn't make your cholesterol
rise because it good for your gut
whereas when you get the lowfat the
chemicals that are added to create the
texture the mouth feel of yogurt uh in
place of the of the fat actually winds
up damaging your gut microbiome and then
your lipids can actually rise as well
now not surprisingly um with better
lipids um and with better gut health the
risk of cardiovascular disease and the
disease of other chronic diseases goes
down and this was actually studied many
many years ago uh there was a researcher
named mechnikov that won the Nobel Prize
eventually but he noticed that Bulgarian
monks and amary all seem to live a
really long time and he speculated at
that time that maybe what they were
doing was benefiting from the yogurt
that all the monks were eating and that
was you this is hundreds of years ago
this whole idea of uh Probiotic foods
associated with longevity well we now
that we now know that that's actually
true it actually works out that way okay
so um I like to have yogurt I like to
have coffee uh and oh by the way here's
a another little tip if you want to
sweeten your
yogurt um you can use a little bit of
maple syrup if you you like it a little
bit okay uh maple syrup has got sugar in
it it's from the tree but a lot of the
thing the stuff that makes maple syrup
amber colored are polyphenols as well so
you can actually get some of the maple
polyphenols so this has been studied in
the lb by researchers in Canada and it
turns out that maple syrup has
anti-angiogenic or cancer starving um um
molecules in it that actually improves
your circulation as well again every
little bit that you can actually eek out
in order to be able to improve your
health uh slow down aging help you fight
chronic diseases that could wipe you out
hey that's actually optimizing your
health every little bit actually counts
so I think about that now the other
thing you can do is put a little bit of
Honey now honey is very very sweet but
honey has benefits as well honey has a
natural antimicrobial component to it
because think about it honey comes from
a beehive and there's baby bees in there
and the beehives outside but yet the
baby bees don't get infected honey has a
natural antiseptic antibiotic property
uh to it and so you can actually get a
little bit of of of that beneficial
bioactives from the honey as well just
don't use a lot all right so those are
my some of my tips I will sometimes
drink a uh one cup eight fluid ounces of
pomegranate juice whole pomegranate
juice uh and because I know that
pomegranate juice contains AIT tannins
and that's good for my gut microbiome
and specific microbiome it's good for
specific bacteria it's good for is that
pomegranate juice causes my gut my colon
to secrete mucus which is healthy normal
thing that your gut does but the mucus
that it secretes is helpful for growing
a specific bacteria called acrasia mucin
acromania muop so I want to grow that
because acromania is a healthy gut
bacteria that's been shown to defend my
health and your health against type 2
diabetes it lowers inflammation it
actually also um helps your immune
system be strong in the case that you're
fighting cancer remarkably researchers
have studied that in cancer patients who
are receiving immunotherapy for cancer
this is the state of-the-art of cancer
therapy it's not chemo it's actually
giving medicines to cancer patients like
really state-of-the-art super science
developed
uh cancer treatments they don't kill
cancer cells directly but they ramp up
your own immune system so your own
immune system can go find and wipe out
the cancer in your own body one of the
most natural ways to approach uh cancer
it's amazing the results that it can
actually have however it doesn't work
very well if it doesn't have acromania
so cup of pomegranate juice now if you
can't get pomegranate juice or you don't
like pomegranate juice I will tell you
there's two other juices that have been
found to grow acromania number one
cranberry juice now cranberry juice is
pretty sour all right and please don't
put sugar don't add sugar into the juice
but you know some people like cranberry
juice and you might be able to put some
cranberry juice into a shake if you make
a shake I don't usually have time to
make a shake but this would be a great
example of you can put pure cranberry
juice just one just one cup eight flu
ounces into your uh into a shake or
smoothie you're making for breakfast out
of fruit whole fruits seasonal fruits or
greens if that's what you're doing
adding that cranberry in there will
actually get the the the polyphenols
into your body your gut will secrete
mucus and you'll grow acromania and then
the final thing that uh beverage that
actually can grow
acromania but the same reason causes
your got to secrete mucus is conquered
grape juice conquered grape juice by the
way it's a very specific kind of grape
madebe with a very specific kind of
grape conquered grapes if you ever had
Gra candy when you were a kid that
unique grape flavor that you associate
with candy lollipops you
know hard candies um those squirty
candies soft squirty candies that's
actually what conquered grape juice
actually tastes like all right it's a
very unique distinct taste and conquered
grapes are really around and you can buy
whole unadulterated conquered grape
juice unsweetened of course all right
that will also grow acromania so I would
drink a couple of acromania now when I
grew up I was always given a tall glass
of orange juice by my mom I always
thought that orange juice is really
great for you and I loved oranges uh
which sometimes I'll eat seasonally as
well but a tall glass of orange juice
contains a lot of sugar uh because it
takes eight oranges on average to
squeeze in order to get a tall glass of
orange juice and you get all you get all
the sugar from eight oranges which I
would never eat by itself so if you want
to actually have some Citrus which is
good orange like for example um a
mandarin a tangerine you know a sweet
orange you get the sweet hit you get of
the fruit you get the dietary fiber you
get the vitamin c in orange uh you also
get these bioactiv called nenin and
hesperadin good for your metabolism good
for your circulation good for your stem
cells all right so rather than a tall
glass of orange juice I'd rather have a
small glass of pomegranate juice and if
you want orange is just eat one orange
all right for me that's that's enough I
don't I will sometimes have an egg but
infrequently uh one egg uh and um I
don't have anything else I don't go for
the bagel I don't go for the the toast I
don't go for um uh the Hench toast I
don't go for uh the sausage or the bacon
I skip all that stuff I don't and a lot
of times I just don't feel hungry enough
to eat a big breakfast so I kind of
skinny it down from any the things that
I just told you that I actually do all
right now one of the things before I eat
I do brush my teeth and I take care of
my my oral health all right and the
reason you got to do that oral hygiene
is because there's data that shows that
gum health is critical for longevity gum
health uh is part gum health is part of
gut health your mouth is the start of
your gut all right it's your mouth
esophagus stomach small intestines large
intestines and then going down to the
Poop Shoot all right but it starts with
your in your mouth with your gums you
want to take care of your gut health
your mouth has a microbiome as well H
and you want to brush your teeth clean
up any bad bacteria the good bacteria
will grow right back whatever you're
flushing out all right uh when you're
rinsing and spining it out your good
healthy bacteria will grow up back but
more importantly what when you're
brushing your teeth you're removing out
of the crevice of your teeth little bits
of food that might have been stuck in
there or maybe some of the bad bacteria
that might have overgrown during the
evening so brush your teeth all right uh
in order to be able to have good gut
health and good gut health gut health
right there's a gut brain AIS good gut
health is good brain health you might
have noticed I spent a lot of time
thinking about my brain and making sure
that my Noggin is clear and functioning
super important for me when you want to
age you want to live longer you want to
also be able to you know think and be
sharp and everything else um and and to
be able to to mentally enjoy uh your
life and so that's something that I
think about doing and by the way gut
health also uh is heart healthy brain
healthy and metabolically healthy as
well so all critical for if you want to
live long and you want to live well hey
there I want to share another resource
with you it's my free guide on your
body's five Health defense systems these
five systems anog Genesis regeneration
your gut microbiome DNA protection and
Immunity are your Shields against
disease and they're responsible for
maintaining your health every single day
of your life by knowing about how these
systems work to defend your body you can
tap into their healing powers to live a
longer better and much healthier life I
explain each of these defense systems to
you in my free guide and as a bonus I've
included some of the best foods you can
eat to activate each defense system get
my guide for free right now in the
caption below now now back to the video
now there is data that actually ties gum
infection all right to dementia that's a
compromise of the brain from an
infection in your gums and this is a
study of over 6,000 people over 26 years
right so it's a quarter of a century and
what the study showed is that those
people who had gingivitis or gum disease
they were more likely to develop uh
dementia as well in fact researchers
have found that there's one bacteria
that grows in the mouth that's harmful
it's called pomonis gingivalis and this
bacteria was found to be associated with
the development of Alzheimer's disease
bacteria growing your mouth in your gums
that caused gingivitis associated with
Alzheimer disease now we actually don't
know it's cause and effect this is not
the Alzheimer's causing bacteria but we
do know when it's growing around it's
more likely that the individual May
develop Alzheimer's disease so why take
the chance right and how does it work
well it's thought that the brain reacts
to the bacteria it's present by
producing the amalo plaque so how does
the bacteria from your mouth actually
get into your brain well guess what your
mouth is connected to your sinus which
is connected to your nose and at the top
of your nose which is connected to your
mouth there is a sewer grate which is
called the kbor plate right here right
right behind the nose right behind the
nose where the bacteria has a chance of
actually accessing your brain as well we
don't know exactly how it does it but we
do know that bacteria can communicate
with the brain we also know that
bacteria can send signals into your
bloodstream that can actually get to
your brain as well so if you want to
live long and have your brain inct
optimize your health you got to take
care of your gums all right all right so
here's some of the best ways of
maintaining oral health brush your teeth
and floss your teeth brushing is easy
flossing requires a little bit of skill
so if you don't know how to floss
please go to your dentist or go to a
dental hygienist and tell them how ask
them to teach you how to floss properly
and you should floss every time you
brush so if you're brushing twice a day
or three times a day after meals all
right uh you should also make sure that
you're flossing to remove everything now
there is another uh bacteria that's
helpful so we talked earlier about the
one bacteria for for amonous ginger it's
harmful for your health but there's one
bacteria that's good for your health is
called lactobacillus ruide L ruide
clinical Studies have shown that this
good bacteria reduces the incidents the
chances of having gum disease
gingivitis and it's bacteria that also
helps fight the other bacteria that can
cause cavities as well so how how good
is that right there's a bacteria a good
bacteria that can help to fight bad
bacteria and lower your risk of having
cavities and gum disease which set you
up for having brain disease as well so I
I I want you to sort of pay extra
attention to sort of what I'm doing
because I'm actually thinking about
simple things that actually have
profound consequences not tomorrow but
maybe in 10 years or 20 years and so
these are small things that are easy and
to do and anybody can actually do them
by the way you also want to um uh be
careful with really acidic um Beverages
and foods like sodas or lemonades um
because those can actually by changing
the pH the acidity of your mouth it
allows C bacteria to overgrow and of
course the acidity can also um kind of
eat chip away at the enamel on your
teeth as well so make sure you rinse
your mouth after you drink something
really really acidic and this is by the
way why people who say they take apple
cider vinegar in the morning now I don't
it actually works I know I've seen the
research that it actually works but I
don't do it myself um uh but but I will
tell you that if you do take apple cider
vinegar in the morning the acetic acid
and the apple cider of vinegar will um
turn on your brown fat to burn down
harmful visceral fat and it will also
prevent your fat cells from growing up
so it actually sort of impr helps to
streamline and improve your metabolism
through that mechanism but vinegar it's
pretty acidic all right this is acetic
acid so I would actually suggest you put
it in water to dilute it or uh something
else don't just SG it um straight
whatever you do with apple cider vinegar
all right now the other thing I do in
the morning you know and and it might be
before I have my coffee or after I have
my coffee it might be before I have my
breakfast or I skip breakfast I wind up
doing anyway is stretching stretching is
really really good for your health
stretching keeps your muscles flexible
strong and limber and stretching over
the course of your life have been shown
to decrease the risk of falling now if
you're younger let's say any age under
50 you're probably not worried about
falling as at all under age of 60 but
once you get into those older years it
turns out that you know one of the most
common causes of hospitalization in
elderly people is slipping and falling
well it's not they're not slipping on a
banana peel they're slipping because
their ability to actually be limber and
adjust to imbalances is impaired and
stretching from a time you're young as a
habit in the morning actually helps keep
you limber so that is one of the things
that I do for stretching increases the
range of motion it keeps my agility my
muscle muscle agility uh good by the way
stretching your arms and stretching your
legs I don't have you don't have to do
Pates but you don't have to do yoga but
doing any kind of stretching that works
for you uh it's actually really good
decreases the risk of injury later in
your life stretching by the way also
improves your circulation by improving
blood flow and when you stretch your
circula your circulation kind of gets
activated muscles start to get activated
uh it's overall just a beneficial thing
that can actually help you lower
inflammation in your body now I will
also try I don't always get to do this
but you're talking about how to optimize
my health I'll try to go out and get
some fresh air as well again this could
be before breakfast or after breakfast
or I skip breakfast I like to just go
outside and you know breathe deeply get
some fresh air if there sunshine out
there let some sunshine hit my skin it
feels really good get a little vitamin D
all right now everything I told you even
though I've been telling you this for a
while now in this video I can do pretty
quickly all right get outside open the
door just you know stretch walk around a
little bit Sunshine the ultraviolet
radiation also in your eyes activates
your brain and it's been shown that
sunlight the ultraviolet radiation from
sunlight improves memory and cognitive
function as well so that's another
reason to go outside now I know some of
you may say well what if it's cloudy you
still got ultraviolet radiation you got
natural light you know I mean we're so
used to being indoors that's one thing
that's not really natural for humans
even though we built it a shelter we
built it for Comfort all right and for
convenience but honestly you know one of
the things that we all need is that
sunlight activation every single animal
on the planet except the ones that are
nocturnal of course but every single
animal on the planet that uses the
daytime to be active their activity
their brain is activated when they
actually are exposed to ultrav radiation
okay talked about coffee the espresso uh
we oh I hope I mentioned don't add sugar
to your coffee all right don't add dairy
uh you can add nut milks is fine uh and
we talked about all the benefits of that
and I I think I might have mentioned if
I haven't I'm going to say it again um
that I usually have full test coffee it
has caffeine in it now I know some
people are sensitive to caffeine if
you're sensitive then you know you got
to go for the decaf but I'm okay with
caffeine caffeine has been shown to
activate your cognitive function you got
better memory you got more brain power
more ability to focus concentrate and
perform and uh caffeine obviously is a
stimulant as well so it it's a good
pickme up uh in the morning as well all
right we talked about the fruit we
talked about the yogurt and then I start
my day so uh let's see what else can I
tell you about starting my day um I
think that's about it these are actually
my morning habits I do it every single
morning you know sometimes I don't do
every single one of them but I try to do
most of them most of the time and
obviously it's not a you're you're
trying
to crib something for my own habits it's
it's not a religion you don't have to
memorize it uh there's no test on it but
these are just the things that I
actually do to keep myself healthy and
people always ask me Dr Lee what do you
do what do you eat how do you do things
so I thought I would actually share this
video with you I hope you learn
something uh and thanks very much for
watching and I see you next time hi
there have you enjoyed watching this
video I know you'll love the next one
stay here and check it out and I'll see
you there