Kind: captions
Language: en
you brought up like Diet tribes food
religions if you will and I think that
also exists in the fasting world where
you see people that are just super
dogmatic about fasting like fasting is
the only way to do this that and the
other I know this is one of the things
you talk about in your new book so what
are your thoughts on fasting and do you
think it actually is worth the hype
listen I am so glad that you asked me
about that because my new book is titled
eat to beat your diet and it's not a
diet book in fact it's kind of an
anti-diet book because it actually shows
you it's a little bit of a kind of a
trick title it actually shows you how
you can be healthy without having to
jump onto a ship of an extreme point of
view or an extreme practice and let's
talk about fasting for a second you know
here's the reality and I think that
you're probably sensing this from our
conversation today I'm a pretty
reasonable person but I'm uncompromising
when it comes to science here's the fact
we actually all fast anyway fasting is
what happens when we're sleeping and
we're not eating
that's the definition of fasting so
whether you're sleeping for 5 hours a
day 6 hours a day hopefully seven or
eight hours a day which is healthy sleep
during that period of time all right
we're not eating and that's called
fasting and when we get up take a shower
get dressed go down of the kitchen and
you know pour ourselves something we are
breaking our fast which is why it's
called breakfast all right and so
there's really no religion or crazy
breakthrough idea about fasting it's how
the body is wired when we're sleeping
we're not eating we're fasting when we
eat we're actually breaking our fast now
what is new and what does actually help
argue for increasing the period that
we're not eating meaning increasing our
lengthening our fasting time is that
when we're fasting we are allowing our
metabolism the way that our body is
hardwired okay our operating system to
be able to actually burn down extra fuel
let me explain this to you so when we
eat food okay when we're breaking our
fast okay which is breakfast lunch
dinner maybe some snacks all right what
we're doing and this is what metabolism
is all about it's all about fuel just
like when you're driving a car you got
to load fuel into your car at The
Filling Station when it's loaded up you
can actually get in your car and drive
away and the engine uses that fuel to
keep you powered that's what we do when
we're eating we're putting fuel into our
body and then we're actually going about
our day we're actually burning our gas
our fuel now what happens is that our
body's hardwired so that when we are
eating we can't burn that fuel okay like
our body is a completely in storage mode
it's only when we're not eating okay
that we're actually able to burn that
fuel down so think about this the longer
we're not eating let's say sleeping late
okay or just not eating before you go to
sleep no midnight snack and maybe having
a late breakfast or maybe even skipping
breakfast you're extending the period of
time where your body body is able to
burn down fuel well what happens you're
actually cleaning your pipes you're
burning that extra fuel that you might
have accumulated from the day before the
day before that and your metabolism is
actually just burning down that fuel
because you're working on that hardwired
system that operating system where when
you're not eating you're able to burn
down fuel so you want to stay trim and
lean you want to lose harmful extra body
fat lower inflammation fasting actually
does that for you and by the way other
systems also respond well to that energy
burning fuel burning stage your
circulation improves your stem cells
improve your gut microbiome use that as
a period to reboot itself your DNA is
able to stand back from all the stuff
you might pour into the body and your
immune system also improves as well
reboot so fasting is actually normal and
kind of good for you this idea so I'm
trying to tell you we already
intermittently fast just by going to bed
all right and we can tweak it now
because we're beginning to understand if
you spast a little B longer it's better
for you but this idea that you have to
fast until you go into ketosis and then
you you know if you fast for days on end
you know these kind of extreme ideas
okay they might be okay for the short
term your body's not going to like it
for the long term I guarantee you and
it's going to wear down your health
eventually and so it's just like you
want to fuel your car on a regular basis
and you never want to overfill it so
that's another kind of caveat to this
whole thing but you want to run things
normally and for people that want to
live long and prosper you know that old
St start Trek Spock kind of thing you
want to be reasonable and you want to
enjoy your life and you want to do
things that are not too unreasonable and
that's why these extreme patterns are
really unsustainable and don't give you
pleasure as well so I'm all about
sustainability pleasure and biology all
at the same time absolutely and I think
fasting can be a great tool too to keep
your calories in check if your goal is
weight loss and trying to lose weight
because it reduces your your eating
window I know that weight loss is a
theme of your new book as well and you
talk about some new things as it relates
to that I know typically when people
think of weight loss they say that you
know it revolves around like energy
expenditure and calories in calories out
that you're like what you're consuming
versus what you're like how much you're
moving and stuff like that like what are
your thoughts on weight loss and like
what other insights do you have to share
on that that's featured in your new book
yeah well so my book does talk a lot
about weight loss and foods that have
been shown in human research that allow
you to lose weight now this is not the
Quick Fix lose 20 pounds in two weeks
kind of thing I mean there are things
that you can do to aim for that but it's
not healthy for you it's not sustainable
but what I really talk about is how I
kind of uncloak how human metabolism
works so how many of us have heard this
idea that well you're born with either a
fast metabolism genetically or a slow
metabolism and people will point out
look at my sister she was so lucky she
was born with a fast metabolism that's
why she's skinny as a stick and eat
anything and never as a problem and then
they always Point me on the other hand I
was born with a slow metabolism my
genetics aren't really good and so I've
been struggling with my weight the whole
time and that's a very common kind of
it's a common idea that's out there but
it's an urban legend and I'll tell you
when this urban legend was overturned
just about a year ago there was a
landmark study that changed everything
we know about human metabolism and this
was done by a study by a researcher
named Herman ponzo at a Duke University
and he studied six th000 people
involving 19 countries okay and he
studied metabolism in people across the
human lifespan from two days old to 95
years old the entire human lifespan and
study 6,000 people in exactly the same
way by the way these people were male
and female men and women girls and boys
they were um young and old they were
healthy and sick some of them have
diabetes some of them had big body frame
some of them were skinny and when they
studied the metabolism exactly the same
way here's what they did they gave
everybody a drink of water H2O is what
we call water in which the H of hydrogen
and O of water oxygen had a special
Atomic signature not radioactive but
everybody drank the same now you can
measure in the lab the hydrogen and
oxygen and therefore your metabolism in
your breath in your urine in your blood
and so imagine this 6,000 people across
a human lifespan from days old to 90
years old in exactly the same way and
they looked at the metabolism what did
they find all over the map scattergram
everything is completely confusing and
so they said oh well you know isn't this
what we just expect is that everyone's
got a different metabolism well that's
not where the Breakthrough came the
Breakthrough came they developed an
algorithm right in which they could
actually subtract out from the results
of the study the contribution of excess
body fat okay we call fat adapost tissue
when you actually employ
this algorithm to remove from the
scatter of data that remove the effects
of excess body fat it was like B Being
Human metabolism emerged only four
phases of metabolism across humans over
the course of the life everyone followed
the same exact same pattern so the inner
workings of our metabolism are exactly
the same that's idea that you were born
with fast or slow completely wrong and
the four phases are absolutely fasc
ating 0 to one your metabolism
skyrockets when you're a baby to one
years old at oneye Old your metabolism
baby's metabolism is faster 50% faster
than their their metabolism as an adult
okay which is surprising from oneyear
old to 20 years old all the way through
puberty when you see kids sprouting up
when they're super active when they're
eating two dinners teenagers okay
metabolism is going down down down down
down okay to so completely different
than what we thought from age 20 the age
60 metabolism is completely Rock stable
is how we are hardwired this is through
your first job this is through your
pregnancy this is through your menopause
all right it's exactly the same and then
from age 60 to 90 it does decline a
little bit only about 177% by the time
you're 90 compared to when you were 60
which is the same as compared to your 20
so when you're 90 years old our
hardwired metabolism is only 17% lower
than when you were 20 now here's what
happens so that's the pattern of human
metabolism like it's a bombshell that
this is how we're actually wired now
what happens is that when you start
adding back the effects of body fat into
that equation what do you think happens
you take this beautiful four stage
pattern and you start to suppress it
okay so you squash the metabolism so
it's not that slow metabolism caus you
to gain body fat and gain weight it's
that extra body fat and weight squashes
your metabolism it's completely the
other way around and the reason that
that's why that's important and back to
your question about so what do I think
about weight loss I think that not
everyone needs to lose weight but
everyone needs to understand that excess
body fat including skinny people that
might not be able to see their body fat
it could be packed like peanuts inside a
thin frame like okay you go to FedEx
you're going to ship you know some long
fluorescent lights you're going to put
the lights in the box and you're going
to add peanuts in it you can overpack
peanuts tape it up still a skinny box
but it's way over stuffed and in our
skinny bodies in a skinny body you can
have that those extra peanuts that
harmful fat choking your organs and
releasing really harmful inflammatory
substances so here's what I think I
think we should all try to aim at
getting back to our Baseline metabolism
so we can be who our body wants us to be
from a metabolic perspective and part of
that is by fighting extra body fat we
can do this with exercise and we need to
stay active but we can also do that with
by eating food
and so this is the kind of the irony of
what I write about you can eat to beat
your fat and there's even more surpris
is because you can actually harness and
leverage good fat to burn down bad fat
and so this is there's all these Ser
really surprises that turn the equation
around don't fear your food use your
food don't fear your fat because we need
some fat to to live you need to tame
your fat and so on and so forth as it
relates to weight loss such interesting
stuff because I was always one of those
kids too who was like man that person's
just lucky they have a fast metabolism
or she's just lucky she has a fast
metabolism and you're right we hear this
all the time so let's just say we have
that person that might be reading your
book they're listening to this podcast
and they're like wow I do have a bunch
of extra body fat to lose I want to be
able to in a way jump start my
metabolism and do what I can to control
my metabolism so that I can get rid of
this stuff as fast in a healthy way as
possible like what are a few things that
you think are shown by science and that
you can recommend to help them do that
yeah I'll give you a couple of examples
so first of all in my book I read about
150 Foods I think this is the first book
that I ever did is 150 foods that have
been shown by human clinical research
that they can actually improve your
metabolism decrease amount of body fat
reduce your waistline and improve things
like your blood sugars and your insulin
sensitivity and the health hormones that
relate to your metabolism okay and so I
think this is the first book ever to put
together this compendium of all these
Foods so let's pick a few out okay
because we don't have time to go through
all of them but I'll pick a few
standouts all right turns out tomatoes
have a lot of good things about them
they're a great source of vitamin C
they're they do have some dietary fiber
but they also have these bioactives
natural chemicals called carotenoids one
of them called lco
lopine many people might have heard
about but lycopene is a fat fighting
bioactive here's what it does it
actually takes our harmful fat it helps
to burn it down by activating a special
kind of fat we have in our body called
Brown fat so Brown fat can good fat can
burn down white fat which is harmful fat
dangerous fat and eating tomatoes will
light that up it kind of lights up the
space heater and use es fuel so you can
improve your metabolism improves your
metabolic profile overall lowers bad
cholesterol this is all with tomato and
actually shrinks your waistline as well
one study that was done actually took
normal healthy young women who were not
overweight or obese okay because many
researchers many much a lot of research
is done with people who are already
overweight but this is actually taking
young healthy female grad students who
don't have extra weight they're
considered normal body size whatever
that means okay that that that can be
debated but the bottom line is that they
had just one tomato to eat before lunch
every day and they were able to lose
weight and improve their metabolism very
achievable dosing so tomato can actually
do it here's another one strawberries
have also been shown to actually improve
your metabolism and what's really
interesting by eating strawberries is
that although strawberries can be sweet
when they measured blood sugar eating
strawberries in a way to improve your
metabolism not only decrease weight and
waist size and lowered weight and
decreased body fat it also didn't raise
blood sugar so this whole idea another
kind of like common idea that's kind of
a kind of like a paintbrush idea I don't
eat fruit it's got too much sugar in it
it's got too much fructose might kind of
sound like it makes sense at a casual
level but the science actually doesn't
show that and the reason is that the
bioactives in the strawberry activate
your body so it starts to burn down the
bad fat okay so you can actually
metabolize even faster this is by the
way not about trying to become a
supermodel this is about optimizing your
engine of your body and I think that's
something that we really want to be able
to emphasize look people that want to
actually look like you know a supermodel
they want to fit into a bikini body back
they need to get into a wedding dress
they need to actually get you go for a a
bodybuilding competition those are
short-term things that people do extreme
things for okay I'm not categorically
against that I'm just saying that and I
write about in my book heat to beat your
diet is we should all be trying to do
things that are good for our health over
the course of our lifetime if we want to
live long and prosper you know and
Thrive this is what longevity is all
about so another food that can actually
actually have incredible benefits is
actually tea the sipping green tea
actually has been shown to decrease
excess body fat as well so remember I
told you this experiment where you know
you when you remove the effects of body
fat your real metabolis starts to shine
and when you add unhealthy foods and you
add extra fat back you'll start to
suppress your metabolism so this is
really the concept we have a hardwire
program inside us it goes through four
phases of metabolism if you want to be
all you can be work on the some of the
body fat work on the metabolisms you can
eat foods like tomatoes and strawberries
and green tea and there's 150 other
Foods including Seafoods that I have in
there that can all work in harmony to
help you get there and so this isn't
about a fad diet this is really about a
lifestyle and trying to embrace and
enjoy your life as well yeah