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Language: en
Hello everybody welcome I am super
excited to be talking about eat to beat
Disease by Dr William Lee it is a
spectacular book and I am so fortunate
that we actually have the opportunity to
have an interview with Dr William Lee so
I know as people spill in you want to uh
definitely ask your questions I'll be
watching the chat box closely making
sure to have your questions answered
this is truly an incredible book I have
been devouring it uh like no other book
this year if you buy one health related
book this is the one to buy seriously
because it is so beautifully backed up
with science and it distills all the
incredible information on how to heal
your metabolism I absolutely love it so
I just want to give a wave to everybody
so wonderful to see you here
um I'm I'm so looking forward to having
you with me Danielle yellows in the
house that's absolutely fantastic so
with that go ahead ask your questions we
are truly going to be getting started in
a moment hi Lauren hi Jessica this is
simply awesome so uh I am going to hold
the questions for Dr William Lee because
I know he's going to be on the line soon
and we're going to delve into the
awesome opportunity to to talk about the
foods that not only burn fat but also
heal your metabolism this is so
important because a lot of people feel
that they've been calorically
restricting and they may in fact uh been
dealing with their weight loss potential
they feel like it's slowed down they
might feel like they're at a plateau and
what I love about this book is instead
of saying yeah go ahead and diet have a
limited menu you know diet can feel like
a food present and I love that this is
some somewhat of an anti-diet book it's
really here to say eat real food enjoy
your food and make sure to reap the
benefits of all the anti-inflammatory
properties Within These foods which is
simply awesome okay so with that I'm
going to be looking in here because I
know we have uh we have Dr William Lee
coming in so super excited about that
and it's so wonderful to see all all of
you on the line make sure to to get your
questions ready here he is so excited
I'm going to give him a wave and say add
as a moderator so he is invited to come
on so so great yay here we go yes we are
inviting him he's coming in this is
simply amazing
okay let's do this
yay okay invite to join we're doctor
William
there he is invite
and freaking out over this book because
it is one of the best books I have read
in years I have devoured it I bought the
audio copy I bought this beautiful copy
I am in love with this book because it
is one of the very best on healing
metabolism so congratulations you must
be thrilled with how well it's going uh
Dr William Lee thank you so much for
joining us here great to see you live
great to see you uh Julie um how are how
are things in your neck of the woods oh
it's been fabulous we are so happy that
it is thawing out as a Canadian you know
I love the fact that you talked about
cold exposure in Japan
very good at that you have learned how
to increase our Brown fat in that very
unique way of being Canadian but I can't
wait to ask you a million questions
because I devoured the book Thank you so
much for sending me that signed copy and
I just uh so in love with your work
because you back it up but you have a
freedom to your work you know I was just
listening to one of the podcasts you
were on and I loved how you talked about
people are tired of the Restriction of
the diet and that negativity that comes
with no no no and what I love about this
book it's all yes yes yes what to eat
what to focus on so there's like you can
see all I've been dog hearing this book
because it's so juicy but I want to
start by by really highlighting how
different your approach is and how
instead of saying let's let's rev up
your uh metabolism by restriction or or
specifically forcing things you say that
we actually can boost our metabolism
through actually losing some weight
which is so exciting and empowering can
you explain how different your approach
is yeah yeah no I mean thanks for asking
so look I came into the whole nutrition
field and if you remember when we first
met in in Toronto yeah my background is
really as a scientist and as a physician
I I came from the biotech world so for
me it's really about unraveling the
mysteries of the body first and then
thinking about how do we plug in what is
available to us and when it comes to
biotech you have to invent it and when I
moved into the nutrition field what I
realized is that Mother Nature's already
done a lot of inventions for us yeah so
I think that you know my own approach
has always been about the joy of
Discovery oh my gosh look at this so in
my book I wrote about metabolism because
it was really the next Frontier after
thinking about how the body defends its
Health where do you go from there you go
into metabolism it's sort of the
unifying theory of how of what our
health actually means you know there's
so much now about longevity and and
so-called anti-aging at the end of the
day we want energy we want
um a sharpness to our thinking and our
brain power
um and we want to feel inspired by our
life and food is you know in the
enjoyment of food is very much not only
what I I represent like I I'm a foodie I
really enjoy uh and respect deeply
respect the cultural food traditions
yeah from from everyone but also you
know that's part of what makes life
worth living is being able to look
forward to eating delicious food sharing
it with friends and family and then a
little bit of the adventure of you know
being able to tease my taste buds so to
speak so I I just thought you know when
it comes to metabolism what's new and
man was there a lot of new stuff that
just like rocked to my world and I had
to share it with my readers but then
secondly you know um from my first book
I told people to eat lots of interesting
Foods more than 200 different foods that
can activate your health defenses and I
was a little bit concerned at the end of
my book you know after my book was
launched you know maybe people would
gain weight because they're eating all
these foods but it was just the opposite
I started realizing people were coming
back to me saying you know
actually we're some people were saying I
was able to lose weight
um finally in ways that I couldn't
before and I thought wait a minute
people are eating foods and losing
weight that's weird so as a scientist I
kind of dove into that and you know it
was sort of like the light bulb in the
the head going on moment to say oh my
gosh mother nature has laced foods with
bioactives that not only activate your
health offenses but also help fight
excess harmful body fat not just any fat
but the excess stuff and by doing that
you can elevate your metabolism and so
what I realized is that so much of what
we've been taught including me what I
used to believe about metabolism and
body fat listen I'm just like everyone
else I have the same misconceptions
you're born with a slower Fast
Metabolism people that are thin are okay
people that are overweight or obese they
got a problem no no it's not like that
at all actually it's not that a slow
Motel problem causes you to gain weight
and grow extra body fat it's the other
way around our Behavior our choices
allow us to grow extra body fat which
then suppresses our metabolism and all
of a sudden the tables are turned for
everything that we love
the environment you're so right you've
put people back in the driver's seat of
their choices and to really understand
the long game and how anti-inflammatory
these choices can really be my favorite
chapter chapter four uh really delving
into all the actual ingredients of
profound anti-inflammatory
um the phytonutrients when I think like
I know Suzanne was just asking can we
actually rattle off some of the foods
that you really recommend I know uh just
off the top of my head quercetin Foods
seem to be very much highlighted if you
want to explain how that's really
helping to heal the metabolism oh yeah
let's let's go there because it's a lot
of fun you know um by the way before we
go there I'm just going to tell you for
anyone who
um has already picked up the book and
you haven't gotten to the middle of the
book yet or
um or you haven't picked it up yet the
most fun I had in writing this was in
the middle section talking about the
foods and what I did is I imagined
writing for the reader that would be you
um as if you were sitting in my grocery
cart the way that you sat in your mom's
grocery cart when you're a kid and how
she used to push us around on all the
aisles and what I was imagining is as a
reader I'm pushing you around in my
grocery carts and I'm whispering in your
ear so when you pick up from the produce
section from the different displays in
the middle aisles oh wait a minute I'm
going into the middle aisles absolutely
to go look for the good stuff in the
middle of ignore all the crap go for the
good stuff the seafood section the
beverage section and so there's a lot of
fun practical stuff but let's let's talk
about course one example so courtesan is
a natural um chemical it's a called a
bioactive it's precedent foods like
onions for example but it's also present
in foods like Capers which are one of my
favorites onions are in a produce
section Capers are in the middle aisle
they're either dried and packed in salt
sea salt or they come in a little bottle
packed in brine with a little bit of
vinegar okay and one of the things that
I really really love about these Foods
is that they are natural ingredients in
the Mediterranean diet which of course
we know is a healthy form of eating so
um uh so what this course doesn't do
that's the key part like you know this
is what I'm bringing to the table
quercetin
prevents your harmful fat from getting
larger
it also helps to activate your brown fat
so we've got two different colors of fat
in our body a lot of people don't know
this white fat and brown fat white fat
is the wiggly jiggly stuff it could be
under your arm under your chin it could
be the muffin top it could be your
thighs or your butt stuff that we
generally don't want to see and we want
to get rid of when we're looking in the
mirror okay but there's another kind of
white fat that's much more dangerous
because it's really inflammatory and
it's called visceral fat visceral means
gut and and visceral fat is packed like
peanuts in a packing crate you could
have a thin thin container you're
shipping but you pack a lot of peanuts
in there and so what you do to look at
where the visceral fat is look at the
look at the tube of your body you might
have a bigger tube you might have a
smaller tube but even if you're a thin
you have a small tube you could still be
overstuffed with visceral fat when
there's too much of it okay it's
actually like strangulating your organs
because the fat is actually packing
everywhere like choking your organs up
so you want to get rid of them you want
to fight that in brown fat which is the
other kind of fat is like a space heater
it fires up and generates heat
um any cold temperature location where
people are outdoors in the cold a lot
um you know besides Canada Studies have
been done in Scandinavia where outdoor
workers who are doing signed down trees
or doing outdoor work on rooftops they
the cold temperature fires up their
Brown fat Now where's Brown fat located
it's not your muffin top it's not under
your arm Brown fat is not wiggly jiggly
it's paper thin wafer thin and it's
plastered around our neck underneath our
breastbone a little bit under our our
arms a little bit behind your back and
your shoulder blades and a little bit in
your belly and when it fires up if you
look at a pet scan it looks like a
Christmas tree lighting up and I have
some pictures in a book that show the
brown fat lighting up cold temperatures
cold temperatures will do it but certain
foods will do it and quercetin
containing foods like Capers and red
onions will do it but so will foods
containing chlorogenic acid chlorogenic
acid is found in coffee for example it's
found in apples it's found in pears okay
um activates your brown fat as well
tomatoes with lycopene also will fire up
your brown fat by the way lycopene is a
natural substance a chemical natural
chemical bioactive that um if you were
talking to a chemist they would tell you
oh it's fat soluble let me tell you what
that means that means that if you had a
little teaspoon full of lycopene the
good stuff in tomatoes which can lower
the risk of breast cancer lower the risk
of prostate cancer it's a great
antioxidant protects your skin from
aging from sunlight but I will tell you
if you if you ask the chemist about
um and you had a teaspoon of lycopene
what the chemist would tell you is
lycopene is fat soluble which means that
if you were to put your teaspoon of
lycopene or tomato powder into a glass
of water it would not dissolve as well
as as if you took the same teaspoon and
dissolved it in olive oil yeah olive oil
is fat
so the lycopene or tomato powder would
dissolve really well in fat now that's
how you get more absorbed in your body
but here's what's a really cool thing I
write about if you want the lycopene to
be to to you want to put it to work as a
fat fighter okay you cook it up with a
little you cook some Tomatoes up with a
little bit of olive oil you eat it it'll
absorb in your bloodstream because it's
dissolved in the olive oil and then it
will dissolve in your get into your
bloodstream and you know where the first
place of lycopene goes where
your belly nice it homes right into the
belly fat then you know where it goes
next number two I'm gonna guess sex
organs it goes in no into your thighs
and then the third thing it goes is it
goes into your butt all right so if you
want to actually this has been studied
by researchers at Tufts University in
women who are actually eating like a
paint containing foods and they did
cereal biopsies where they biopsied the
belly they biopsy the thighs they biopsy
the butt figure out where the where the
heck all this lycopene went first belly
second thighs third butt and the thing
is that this is like um putting a
heat-seeking missile keeps seeking fat
fighting missile to go right where you
actually wanted to go to work pretty
cool
that's why those Mediterranean folks
they have such an advantage right can we
talk is this a perfect segue into the
polyphenols of olive oil we share a
passion for letting people know the
importance of real olive oil because
unfortunately there's a lot of fake oil
out there the canola oil corn oil
cottonseed oil junky oils that are
masquerading as olive oil with tiny bit
of chlorophyll to make it look like
green olive oil so what do you do to
ensure that you get the good stuff and
what does the polyphenols really do for
your metabolism and your health all
right let's take it back to the Olive
Tree yes this is one of the hardiest
trees that you can find in the history
of mankind so if you go to the scrubby
Rocky terrain of Greece or Italy Sicily
Greek Islands you go to Morocco I mean
these are pretty arid and somewhat harsh
or very sunny climates and these olive
trees they grow they can live for
hundreds of years and every season they
produce beautiful olives right so you go
to the grocery store you buy some I mean
these days you don't have to worry about
jar olives you can actually get fresh
olives and most supermarkets I love the
taste of fresh olives there's so many
different kinds
um and uh um by the way I have a recipe
in the book I'm going to recommend that
you check out Julie it is a tapenade
made with green olives and capers and
olive oil and lemons wow every
Powerhouse just in one dish and what you
do is again you chop it up and then and
you serve it you know cool like with
room temperature or chilled and you can
just put a spoonful top on top of if you
cook fish if you cook chicken or if you
cook veggies you want to light up that
flavor sounds happy to give it this like
oh man it's a it's a palette activator
okay so olives because they're so hearty
they're made of tough stuff and inside
is a really tough natural chemical
bioactive called
hydroxytyrosol now hydroxyzole happens
to be good for the Olive it helps
protect the olive against the
environment the elements pests but when
we eat it as humans and enjoy that
delicious Olive the Flesh of the olive
or the olive or the oil the olive what
it does is it activates our metabolism
what does it do it burns down harmful
body fat how does it do it by activating
the brown fat the brown fat fights the
harmful bad fat the good Brown fat this
good fat fights bad fat fat versus fat
why not put the stuff inside us to work
we don't need to burn it suck it out
poison it you know and by the way I want
to make a statement about the this this
trend that's going on that I find kind
of disturbing this whole fence Trend
towards prescription weight loss drugs
you know
and the wagovies look there are I'm a
physician there are people for whom
those treatments maybe life-saving and
beneficial for sure but for 99 of people
who might even be thinking about those
medications it's not appropriate for you
okay first let me just tell you I mean
this is my answer to everything without
going into the medical aspect of it you
know how those drugs work they block
your appetite they make it no fun to eat
how on Earth would you want to why on
Earth would you want to block your
enjoyment of food to me it's your side
effect nausea I've had a lot of people
say that and terrible rebound the second
they come off it they're having this
ravenous appetite so much better you you
don't want to block your brain's natural
functions you know I mean here we are
worried about people watching social
media and like going after these weight
loss prescription drugs are you kidding
me and by the way the other thing that's
really doing a disservice is that
they're so popular by the way that these
medications which were designed
developed for and approved for treating
diabetes they're so popular for weight
loss that diabetics are having shortages
for managing their blood sugars it's
kind of scary so when I'm okay what I'm
telling you the timeliness of This Book
Is that we can use a natural way using
food by leaning into our food that we
love to be able to activate what's
already inside us so that our good fat
can fight the bad fat I don't care if
you're big bodied or thin-bodied it
doesn't matter everyone can benefit from
this because when we actually lower and
trim down excess harmful body fat even
if you're skinny it allows your natural
metabolism to rise and the thing that is
I think so amazing this is the kind of
the jaw dropper or I say the mic drop
result of research that I found is that
you know there's a study done just two
years ago so it's brand new of 6 000
humans
um ranging in age from two days old to
90 plus years old the entire human
lifespan everybody's studied exactly the
same way and this is a diverse human
population so 20 different countries 90
different researchers 6 000 different
people it's the biggest study of human
metabolism ever undertaken and what they
found is that everyone's born with the
same metabolism
everyone goes through four phases of
metabolism over the course of Our Lives
that's how we're hardwired hardwiring by
the way Julie is like the operating
system of a laptop yeah the computer
store buy a laptop doesn't matter if it
whether I buy it or you buy it when we
open up the box and and turn on the
computer the operating system is exactly
the same and operates the same way over
the course of Our Lives
life happens and what happens is that
you know things happen to the operating
system to slow it down now what they
found in in this um uh the first phase
is from zero to one the metabolism goes
up a one-year-old has a 50 higher
metabolism than an adult
second phase is from one year old to 20
years old through adolescence you know
like anybody who said Teenager knows
that your your metabolism when you watch
kids who are teenagers eat two or three
dinners they're bouncing off the wall
they're growing like a sprouting up like
a beanstalk we all think they must have
a metabolic Surge and that's not right
actually the results of the research
showed there that helps them from one to
twenty is going down down down down down
amazing okay really and and then what
happens is that from 20 and this is the
mic drop finding from 20 to 60
human metabolism is hardwired our
operating system is Hardware to be
completely Rock stable our metabolism
does not automatically change so for all
the menopausal women out there you can
embrace the idea that you can heal your
metabolism that if you're feeling like
you're not able to eat what you used to
eat it's really shifting what you eat
what I love about your approach Dr Lee
is that you Empower people that a
calorie is not a calorie it bothers me
so much that people just felt like they
needed to watch their their account
their calories and instead you're
empowering people that that truly these
beautiful plant medicine
ingredients have the power to operate
completely differently the fats you you
have such a beautiful section in here
I'd love you to talk about the power of
seafood and the fact that row you know
how few people eat Road they all think
like oh caviar and sturgeon is like a
hundred dollars a mouthful I can't go
there but the cheap inexpensive Row the
astrazanthan in in the salmon row was
was one of my favorite sections did you
want to speak to the power of Omega-3
and all those incredible things and how
that heals your metabolism yeah well you
know for everyone watching this again
you're sitting in my grocery cart I'm
pushing you around the grocery store and
you're gonna pass the seafood section
all right now maybe if you aren't used
to eating Seafood maybe you'll you'll
quickly pass it by but I'm not gonna let
you I wanted to actually share with you
that Mother Nature has included in a
variety of Seafoods this incredible
substance that everyone's heard of
omega-3 fatty acids okay yeah you can
get some of it from a plant-based Source
but really it comes from the plants of
the sea the Plankton that fishy now we
used to think it's only oily fish really
oily fish that have enough omega-3 so
make a difference what are those oily
fish I mean I can recite them I'm sure
so can people watching this salmon and
mackerel and sardines and Anchovies and
you know listen I actually enjoy eating
some of those foods but I know a lot of
people go yuck those are some of the
fishy Foods I don't know I'm not going
to go for uh mackerel or whatever I'm
not I'm not going to go there but you
know the thing that I write about my
chapter that says You must pause to
respect the seafood section is not only
is it delicious but the shocking thing
is that studies from the University of
Iceland comparing people's metabolism
and weight loss from omega-3 fatty acids
comparing the salmon the oily fish
compared to Cod which is a very very
mild white
not oily fish in fact there's six times
less
Omega-3s than Cod than in Salmon quite a
big difference the researchers
originally were trying to figure out
well you know let's let's try a fish
that's not going to work well guess what
there is results showed that people that
were just eating a serving of cod or
serving a salmon but a serving a Cod
about the size of a deck of playing
cards actually had weight loss because
of the Omega-3s salmon gave you more but
Cod was enough and so if so all of a
sudden another myth busted so think of
my experience as an author on here I I
you know like I actually should have
videoed this for for social you know
like every time I saw a myth that I
could bust I I should have gotten like a
little rubber mallet and you know taking
it Taking an egg in a cup and just smash
oh my gosh
well you know myths about our nutrition
so here's the thing if Cod if the
omega-3 is in COD which is not an only
fish is enough to actually activate your
metabolism help you fight a harmful body
fat then what else would actually have
that same amount of Omega-3s the Gateway
opens to the seafood restaurant and the
main you and so what I write about is
not only other non-oily fish hate
halibut black sea bass Mediterranean Sea
bath Branzino these are all great fish
but it goes even better than that
because now we can go into shellfish
mussels and clams and shrimp and
calamari and cuttlefish and sea urchin
and back to the eggs that you were
talking about you know eggs tend to have
a lot of good stuff right I mean look
when we start out in life we need all
the power we can get and so that's why
it's a great place to look at the power
of eggs so I write about I write about I
take the most expensive thing like
caviar which is packed with omega-3s
look nobody in their right mind would be
eating caviar regularly I mean even if
you're a gajillionaire look I I mean
I've I've sampled caviar from time to
time it's an interesting taste I
actually enjoy it in very very mild
small tiny amounts I would never eat it
every day okay and it's like a hundred
dollars a little yeah a mouthful yeah
it's it's not worth it
um and I I really really couldn't eat it
every day however you can have
um salmon eggs you know there's
beautiful ikura eggs that you've the
past stuff the salmon color exactly
you're you're dressed to impress me yes
the Omega-3s and the astaxanthins
they're actually which is another
natural substance found in seafood and
what it's making it is what makes salmon
eggs pink and orange all right it's also
by the way found in sea urchin eggs if
you like Japanese food and have uni yeah
that's also good for you but then if you
like Greek food you know there is a a
wonderful Greek appetizer called tarama
Salata okay it is so amazing I'm so glad
you enjoyed me too and and that is
really kind of like the like just
amazing stuff from the sea so many
Seafoods I mentioned
I write about and I'm quite certain that
and I really take people because I I've
I've had the privilege of for my
research traveling to Japan and Spain
and Hong Kong and all these places
looking at um uh seafood markets like
the serious seafood markets where it's
behind the scenes the BTS of even the
supermarkets and the fish markets by the
way last week I had the privilege of
going to the Fulton Fish Market in New
York it's called the new phone Fish
Market I had to get there at three in
the morning which was what when they
were all set up
all the rest Frontiers yeah this is
during book launch week all the
restaurants were set up to sell so I had
a I was lucky enough to have one of the
vendors there uh Ed manani take me on a
tour a personal guided tour of the
behind the scenes so I could learn where
our Seafood comes from how it's treated
um you know what are the issues of
sustainability but also just to see
where where it comes from off the boat
so one of the things that's amazing uh
is the the fact that uh all the seafood
has omega-3 fatty acids you don't need
very much I'm very certain that I'm the
only uh person who wrote a book that has
Diet on the cut cover that isn't a diet
book that has Seafood a whole chapter
and seafood in there that is written
from the foodie perspective including
the research that shows the benefits and
writes about
um king crab uh uh Jonah crab claws
mantis shrimp and Mitten crab I I just
decided if I'm going to write about
Seafood I'm going to go there I'm going
to talk about the stuff but people need
to learn about if you watch the
Discovery Channel if you watch
um you know Iron Chefs you know or
cooking shows then you should you'll
love to read the seafood chat I have a
couple people in here asking some very
burning questions one is
um what are your favorite fish for
avoiding Mercury so going small is
obviously the ideal um also if we can
speak to vegetarian sources of
Omega-3
um I'm thinking you're going straight
for Plankton and those algaes but I'd
love to hear your take on it and what
you love Yeah well look I'll tell you
what in the first and we'll talk about
uh other other vegetarian sources so
um
I grew up Inland not on the coast but I
grew up in a culture an Asian culture
where I where we had seafood and so
um I love
um uh light flesh flaky flesh mild fish
that can actually be
um that can actually be
steamed roasted
sauteed and then and then and really
just you just sort of sauce it really
lightly Ginger and stallions a little
bit of soy a little garlic
um some toasted bread crumbs I mean all
these things can a little olive oil and
some herbs all these things are now put
the put the salsa on with the green
olives and and capers and lemon all
these ways of making something mild and
delicious and healthy even more tasty I
that's what I love but I also love crab
um uh I do really like spiny Lobster
when I'm actually able to get it if I'm
traveling in a in places that actually
serve it maybe it's in Florida maybe
it's in the Mediterranean and again I'm
lucky because I I've been able to travel
for my research because I study food to
be able to look at what's out there in
different cultures and I've just seen
some comments I know people are coming
from all over the place yes looking at
this comment like you're making my mouth
water that's I love it yeah I want
people to feel Joy this is this is
really my take-home message it's time to
ReDiscover The Joy of Eating and align
it with our joy of health and we can do
it through our metabolism so what are
what have your what have your uh
vegetarians okay or yeah what do you do
or you're allergic to fish or you're
allergic to fish look um first of all
there are reasons to be allergic to fish
that might relate to iodine so you need
to be careful because anything from the
scene will have iodine but if you're not
if it's not an iodine allergy seaweeds
edible seaweeds are an amazing place to
get Omega-3s and other
um bioactives like flucazanthin all
right flucaxanthin uh and chlorophyll
too are actually found in plants of the
sea seaweed is the uh it is for veggis
sources you know people that are
actually vegans Under the Sea The Fish
who are fish who are vegans eat seaweed
all right they nibble on the seaweed
it's a sound to the Sea okay now the the
thing is that you want to find seaweed
you can order online very easily okay
but if you want like a real experience
of it find uh in a city if you live in
the city just go to an Asian market and
ask the counter person at the counter
where do they have the seaweed and
you'll see them dry dish sheets or put
little blocks or shaved into little
strips and these are snacks you know in
Japan instead of eating potato chips I
don't know you know uh that they have
little dried seaweed snacks and they are
absolutely delicious they're um they've
got Umami flavor and if you're actually
making a soup by the way a vegetarian
soup drop some seaweed
um the strips in there and you'll start
to flavor it and give it this Umami
flavor it's absolutely delicious that's
what I would actually do you know you
asked earlier about about Mercury yes in
general as a general rule eating lower
the food chains smaller fish is a better
way to uh to stay away from the Mercury
I did learn at the film fish market for
reasons that are not entirely clear of
all the fish that are edible swordfish
which also do have quite a lot of
Omega-3s happen to accumulate a lot of
mercury what I learned is that swordfish
are one of the few fish that can swim on
the bottom or swim at the top so they
seem to go through all the different
layers and maybe that's why they
actually pick up more mercury in their
flesh yes I've heard that scallops are
are actually the muscles are
particularly good because of where they
sit in the water they're very low Toxin
and very environmental and I know that
you you have a lovely uh section on
muscles in there and how interesting
that
um all of the shellfish have a place if
you can tolerate them which is simply
awesome absolutely raised a good a good
point she said that you know all of this
sounds so delicious my problem is eating
too much and I love the fact that so
many of the foods you talk about
actually help to down regulate someone's
appetite did you want to focus in on one
or two foods that would really help
people with their appetite help helping
to reduce it
yeah well I mean the first thing is that
you know I think that we live our as
humans we're wired to eat as much as we
can because going back tens of thousands
of years when we didn't know we were
going to encounter food every day
whenever we saw it we gobbled it down so
we'd have the energy our metabolism is
really just about our body storing and
using fuel there's more complicated ways
to discuss it but I think for people
listening you know the simple new
science of the metabolism is best
thought about it as it surpasses our
body gets and uses fuel so um we're
hardwired to eat as much as we can when
we see it however we now live in
abundance like we're surrounded by food
24 7. and so when we kind of
um follow our nature to overeat and
overeating is actually something that's
not good for us
um oops I think you fell off there you
go
oh okay
so
um so overeating is way too easy to do
but here's what I actually tell you to
say that's a way of not overeating first
of all
um be mindful whatever you put on your
plate don't pile all the Plato leave
white space on the plate if your plate
is white or whatever color your plate is
um uh start with the veggies okay
because dietary fiber from plant-based
foods helps to fill you up all right eat
more slowly when you eat slowly and this
is the thing that I this is something
that I really you know for the person
who said that they they're they're
hungry you want to actually Savor your
food shoveling food in okay because it
looks tasty and you gotta get a lot to
do that's a big mistake that's why in
the Mediterranean in Asia people sit
down and they have a proper meal you
know probably last longer than we would
be able to tolerate in North America two
or three hours but listen when you can
wolf down everything on your plate in 10
minutes and then go back to work or go
do something else that's too slow you're
you've already put more into your
stomach then your brain can actually
process you're not savoring your food
saving your savoring your food means
enjoying the taste enjoying the
sensations if you eat with someone else
and both Savor the food by the way if
you ever go to Italy and you're lucky
enough that you have dinner with a local
there or have lunch with the local there
you know what they talk about they talk
about the food they're eating
appreciate your food saver don't take
too much eat slowly and don't fill up
your plate these are some tricks that
the plant-based stuff was always going
to fill you up more now if you want to
actually slow down your next meal the
amount you eat it turns out that one of
the healthiest foods that you can eat
which are beans okay
contain healthy dietary fiber and a lot
of great minerals as micronutrients
beans actually fill you up but they also
slow down your appetite for later yes
so if you eat some beans for lunch
you're probably gonna not be so ravenous
for dinner so another little trick to
actually kind of let's call it volume
control your appetite
it's a volume control and think about it
you're driving in a car you know your
teenager next to you rips Up the Volume
way too loud so you want to turn it down
to something that you can tolerate that
seems reasonable maybe switch a station
to something that's a little easier
it's all it's all very natural uh Julie
and I think that that's really what I
wanted to convey in my book let me I've
done the heavy lifting on the science
story
of how we can use what's inside our body
and what Mother Nature gifted to us in
ways that are consistent with our
discovering or rediscovering The Joy of
Eating I love it
because I know that your time is so
precious in your book launch but one big
piece that I'm constantly being
inundated with and I know that that you
have a strong opinion on this that I'm
looking forward to sharing which is
um you know people are scared of
anti-nutrients within plants these days
and I know you understand that the
hormesis of being exposed to these plant
constituents actually helps us with our
whole body there's an anti-inflammatory
action to our body's response to these
plant foods can you speak to how people
do not need to be concerned about plants
plants are not out to poison us and what
you really have seen in the literature
which trumps a lot of the popular Dogma
that we see on social media yeah now
listen I'm so glad you asked that
question because I'm a scientist and
when I see terms that appear on social
media or sort of in the General Public
that actually don't exist that are kind
of made up terms
um in order to attract attention to an
idea it really kind of rubs me the wrong
way so there are nutrients but there are
no such thing as anti-nutrients
I mean you know honestly if you want an
anti-nutrient it's Ultra processed foods
yeah like but
actual nutrients the things that people
say
um oh be careful about what's in a plant
because it defends the plant against
what humans no way actually what's good
for the plant is good for the gander you
know
um good for the body these are the same
substances that activate our health
defenses activate our metabolism uh too
often I think in the wellness space we
have people that are well intentioned so
I give credit for them for that but
they're looking for some new content
that can actually really drum the point
in and sometimes it's about getting
attention to themselves whatever is
going to be outrageous to really get
people going getting their goat going
you know they'll say it and I'm a
scientist so I have to only tell the
truth as as science says and I can tell
you there's no such thing as
anti-nutrient
um nutrients in Plants most of the
bioactives we've been talking about
um actually are incredibly good for the
human body the mother nature designed to
defend the plant and she is the
resourceful they're also working to
defend the human body as well thank
goodness we've got somebody you know
bigger than us looking out for us and
for the plants as well absolutely well
listen this has been so delightful I
know we have a lot of burning questions
anyone asking questions I'll try to go
back and answer some of them because I
know that there's been so many uh
congratulations on one of the best books
ever written about how we do not need to
have that restriction that we can truly
Embrace more of a live it versus a diet
you are absolutely awesome
um such a warm and beautiful person in
it when we met I just I couldn't believe
how how genuine and open you are and
thank goodness this book is out to help
everyone recover their relationship with
food so can can you let people know
where in the world they can find these
which is everywhere but I'd love to hear
from you and how people can stay in
touch with you and get obviously on your
newsletter so they can Garner more
amazing info because you have awesome
master classes I see them come into my
inbox and I'm super impressed
well that's great well look you can my
book is out now um you can get it
anywhere books are sold you know
Amazon's a great place but anywhere else
that sells books and I I always love the
small independent bookstores because we
need more of those uh Little Mom and Pop
shops uh around particularly the ones
that have around for a long time they've
they've been preserving the the heritage
of of literary works for years and so
I'm a big supporter but you can go you
can get them anywhere um and by the way
when the book came out uh last week we
very quickly hit number one of all
Amazon so that's number one
such a difficult thing to do
congratulations go out and get the bread
you want to follow me come to my website
drdr William
leeli.com Dr William lee.com follow me
on social at Dr William Lee I'm on
Instagram on a tick tock I'm on Facebook
I'm on Twitter
um but one of the things that I do is I
really try to
um my mission is really get information
out there when I see something that
people need to know I try to disseminate
distribute it out that's kind of my
mission my purpose in life and doing all
this stuff
um I think that food has an immediacy
and now I want to really bring that
wonderful Joy back into food as well we
should not fear our food we should love
our food
I love it it is the best the best uh
belief system to to give the world
you've given us so much Freedom through
your incredible research so thank you
for doing what you do and I just want to
plug eat to beat disease guys if you
have not read it it is one of the most
incredible books and and again so
empowering so definitely get these two
volumes to to feel empowered and
thrilled in the kitchen okay well thank
you no doubt you have many of these to
go to but thank you for making time for
uh our audience we are super stoked and
I hope to see you live sometime soon
bye Julie thank you thank you talk soon
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