Transcript: The Gut Microbiome Is a Longevity Practice
so what are the common denominators of people who live a really long time everybody knows that gut health is important the question is is there something in the gut microbiome in super AG 100 and above that pop out as important a research study was done out of Italy turns out there are four bacteria that are standouts in people that live to 100 and Beyond really Dr Lee's work has impacted more than 50 million people worldwide Dr Le Dr William Lee please help me welcome Dr William Lee you know that recently we've discovered that your brain has its own microbiome we got bacteria that grow naturally healthily in our brain wow and it's 20% the same bacteria that's in our gut it's actually found in our brain and we're beginning to realize that gum disease and bacteria that are either growing or not growing in your mouth might actually be one of the trigger points for dementia what are the key foods that we can eat to cultivate the best bacteria to help us live longer okay so welcome back everyone at the school of greatness very excited about our guest we have the inspiring Dr William Lee in the house so good to see you thank you for being here good to see you Lis thanks for having me very excited about this because you've been on the show a couple of times and you've been a researcher a scientist a physician for many years mostly helping people figure
many years mostly helping people figure out about how to cure cancer that's kind of where your background is around the cancer world but you've also gone in different places around medicine and science and research and currently you're diving in deep into the longevity topic which is really interesting we were just talking off camera about a new approach to what you're seeing that the you know super centari I guess are experiencing and a lot of people want to know right now how to live longer but also how to live healthy longer how to have a good health span as well because it's not fun if you live to 100 but for 25 years you're on machines you can't walk you can't move and you're not healthy and so I think that's what a lot of people want so the first question I want to ask you is why do you think people care so much about being Immortal or living for as long as they can and what are some of the new things that you're seeing in the longevity World great questions okay so first of all my I am a Cancer researcher but I will tell you how I got into cancer research and then ultimately into longevity research I'm interested in common denominators of health or of disease so in other words you know uh in you know in academic research you see people taking an inch of a territory and Diving a mile deep and they're super experts in this stuff I took a different approach I
this stuff I took a different approach I wanted to figure out like you know how everything was interconnected and what are the common denominators between Cancer heart disease blindness arthritis Alzheimer's like if you could drain the Pacific Ocean how do all those islands connect and my feeling is that if you could get an economy of scale of knowledge if you could figure out those connections you could pull the bow back and send a single arrow through multiple conditions at the same time really that's my that was my approach which is why I started the angiogenesis foundation it's a not for-profit organization it's focused on the common denominator of blood vessels W 40 million 4 it's we've got 40 uh 400 miles worth of blood vessels in our brain and that's a fraction of the 60, 000 miles of blood vessels in our body and it connects every organ every cell and so these are the highways and byways of health and when they're messed up compromised disease that becomes the uh the common denominator of disease so that's really kind of like my unique angle to look at diseases anything from cancer to blindness to wound healing and now I'm looking at aging uh you know in a slightly different way uh which is I've had a whole career of building Brick by Brick looking at uh what are the Hallmarks of cancer Hallmarks of diabetes Hallmarks of Aging now um all right and that is actually
now um all right and that is actually how we advance the science that's how we advance our understanding of our of ourselves and the Quest for longevity immortality okay I I like how you said the Quest for immortality being um an ages old um Enterprise okay Pursuit Pursuit is I think it's part of our Humanity like we always want to know how we can actually go beyond our own limitations I think that's probably ultimately what has led this interest and of course it's a huge interest now I mean if you look at the success of books like outlive by preter Tia and David Sinclair's books people you know are gone go they go Gonzo over these like incredible books written by really amazing people um uh but I'll tell you the first emperor of China okay uh set off to try to find that little Elixir the vial remember that Indian and Joe's movie where they're look looking for some like vial of immortality hey you know this has been going on for a long time and the first emperor of China didn't find it uh he wound up dying and before he died he built like the 10, 000 terracotta warriors to look over his tomb that was his ultimate solution to immortality that was before science before Google's Calico to try to conquer blindness
Calico to try to conquer blindness before all the amazing work that's going on right now to build up those Brick by Brick you know and putting in the grout in between to be able to build out that wall of understanding so we are still looking we're beginning to have a better understanding um but I my approach to it is to say like all right so what are the common denominators are people who live a really long time what are we finding and you know my friend and I think yours is Dan buer you know from the blue zones the guy is amazing because he found like oh it's okay it's place it's where you live and where you do what you do in terms of where you live that actually can contribute so I'm a researcher so I take a I ask that same question from a slightly different perspective right right yeah he has a number of different like things which is community and your activity level and the foods you eat and yeah having a purpose and kind of these he's in the beans beans Bing of beans right yeah and um but that may not necessarily like I guess be the only solution right if if you follow these kind of core tenants that he has from the blue zones and we're also seeing that some of those blue zones are no longer blue zones I think or they're diminishing in their blue zones because of the way people are changing their food intake or things like that I think right like the place and there may be more blue zones that haven't been discovered yet interesting um and so are there what are the new things that you're observing that most people aren't noticing about people that live well into their hundreds all right so let me
into their hundreds all right so let me take you on a little bit of a journey into our gut now everybody knows that gut health is important for overall health and even the people who are the experts you know and i' I've gotten into this space now we don't know entirely we don't have the whole answer right and and you know you're talking to a real scientist when because real scientists tell you we don't know everything right all right so but what's good scientists do is they observe we take a look at what's going on and we we see what is common what we come up with ideas and so um what's really interesting is to think about gut health not just in terms of somebody in the middle of their life you know like a 30 or 40 or 50 year old person who you know um has inflammation and how do I actually get over my autoimmunity that's important too but I got interested in it because we're beginning to understand that people who have dementia actually have problems with their gut health and what is the connection between your gut and your brain well that's a gut brain axis but what if the problem with Parkinson's Alzheimer's you know vascular dementia what if the common denominator actually isn't the little sticky plaque or the little single molecule that people have been diving on and billions of dollars have been spent what if there is another Factor that has been hidden
is another Factor that has been hidden in plain sight which is our gut bacteria wow and how the gut impacts the brain yeah and until recently we didn't have the tools we didn't have that um the tools in a toolbox to be able to look at it but today and this is pretty new we can actually take a sample of poop okay uh uh send it off to a testing machine and I'm oversimplifying obviously and get the lab details on details and you know we are able to do the crime scene investigation of our poop to figure out what bacteria are in there and we get a pretty good approximation and we can find out what are the standouts okay so look there's 39 trillion bacteria you can't count every single one 39 trillion yeah and you're got microbiome wow so we can't get every single one but if there are standouts oh man you've got like four or five really bad guys that are like popping out in high levels we know you got a problem or if you're missing a handful of really good guys all right we're beginning to say maybe these good guys are playing a bigger role and this is the story that's emerging on dementia that your gut bacter and by the way it's not just in your poop your gut starts in your mouth and we're beginning to realize that gum disease and bacteria that are either growing or not growing in your mouth might actually be one one of the trigger points for dementia gum
of the trigger points for dementia gum disease wow jitis all right what is so okay so it sounds like it starts with the mouth and then it's the gut because what you put in the mouth is going to be in the gut as well that for food yes but but all throughout from your mouth all the way to your tailpipe uh you've got bacteria growing yes by the way so the two biggest concentration of bacteria when you talking about cut bacteria one is in your mouth our mouth is packed with bacteria good bacteria when bad bacteria overgrow you get bad breath you get cavities you get gum disease you get all the things that you know like you know pretty quickly right or your B partner know sure sure okay uh when you're uh so that there's a big concentration in your mouth and we're beginning we're still beginning to figure out what those are your lower gut which we classically think as gut bacteria your gut microbiome you know where it is in the gut you know like what what part of the gut Anatomy wise like what section of the gut the lower gut yeah lower gut it's oh I have no idea so you know if you imagine your gut from mouth to end and is 40 feet long okay is that what it is yeah the last 25% is your colon uh right you've heard of colon cancer everything else or colonoscopy so that's the last part it's like it's basically where like everything gets all the stuff gathers before you get rid of it but that's actually where the gut bacteria is and it's in a particular part a little sack in mirle and called the seeum spelled c
in mirle and called the seeum spelled c c m and you know where this what's near in the seeum it's the appendix now a lot of people have had their appendix out okay we used to think it's un unnecessary organ maybe just maybe that appendix plays a role that we didn't suspect what's that role we don't know but we suspect it might play some air traffic control role for your gun microbiome wow all right so what I get excited about is new discoveries about our body that we didn't know by the way we're talking about gut brain do you know that recently we've discovered that there your brain has its own microbiome we got bacteria that grow naturally healthily in our brain wow and it's 20% of the same bacteria that's in our gut that's actually found in our brain so they're connected we believe so because we used to I mean correct me if I'm wrong but we used to treat like Alzheimer's and Dementia as focusing on the brain correct like let's look at the brain and see what's wrong or what's off and try to treat the brain yeah versus now you're saying well it's the gut it's the whole body that's connected to the brain so we have to look at everything and we're beginning to sort of ask new questions uh about what might be some of the contributing factors not just the tiny little plaques and Alzheimer's disease Because by the way we've actually made a little bit of progress in that area but after billions and billions of dollars like we haven't made enough really right I mean if you think
enough really right I mean if you think about it like if you wanted return on investment you would not actually call Alzheimer's research to be good because for the bang for the buck that we put in there we're actually getting very little bang and we we still don't know how to reverse Alzheimer's or prevent it I guess or not not really but I'll tell you that that what I'm excited by is this idea that maybe they're could this is the the theory could there be some bad bacteria or the absence of some good bacteria um in your mouth even okay uh or the low gut that actually is a trigger for Alzheimer's or Parkinson's wow you know by the way there is a bacteria a probiotic that's been research to show that it can actually um really slow down the symptoms of Parkinson's disease it's called lactobacillus plantarum and it's a probiotic called PS1 128 and you know it's it's surprising that a probiotic could had such a profound effect on the brain what is that called again PS like Paul and Sam 128 and the atro bacteria is called lactases plantarum okay so I'm just sharing with you discoveries okay uh W about the brain and and so what I got interested in terms of longevity I'm not a neuroscientist and I'm not a dementia specialist but I am somebody that is sort of really good at framing out um if
sort of really good at framing out um if there is a connection between gut and brain maybe we should be looking at the connection between gut and Longevity interesting and that's where some of the really exciting new stuff is coming out as well and so what is the main things that you've been able to observe then about the gut and how it relates to people that live over a 100 so first of all people who live to a 100 are called centenarians right sent like a 100 um and we think that if you could look to 100 like that's 100 candles of your birthday cake like a big deal that's a big deal right that's a big that's the big birthday that is all right now I have to tell you my great uncle lived to 104 wow okay I was at his 100 birthday party and I I saw 100 candles on Escape that's impressive yeah so I know it can happen in my own family did he have the energy to blow all the candles out not only did he have the energy to blow the candles out he planned the party himself wow okay he invited the guest list he actually I mean he he made the guest list he planned the meal you know he hosted the thing so so it's possible yeah okay now most people think that you know living to 100 would be like a crap shoot a long shot like oh if I could in a healthy way I live to 100 would be great but you know I because this I've been doing some research on this it turns out today you know how many people live are a hundred years old now I think you said it was close to a
now I think you said it was close to a million or over a million today there are 722 th000 people who are centenarians living in the world you know almost a quarter of three4 of a million of people that are 100 that's a lot of people a lot more than most people suspect and what that means is that it is possible to actually get there which means that we can begin to study these people and that's what where like I think some of the most exciting and um provocative stuff actually is right so and people are studying their gut bacteria yeah and now we can just now we can actually study the poop wow in the microbiome of people who are 100 and older so centenarians are people who live 2 100 but it turns out that there's something called a super centenarian or an old super Ager and these are people that live to 114 115 years old all right um and like they're really interesting so a research study was done out of Italy looking at people across the lifespan from Young adulthood you know like 20 to 40 40 to 70 70 to 90 90 to 100 and and then like the super agers okay like 100 to 115 or 114 and in today's technology all right like believe me I I think that um wearables are great I think that you know um biohacking devices are quite amazing but I think it's even more amazing that we can actually study the
amazing that we can actually study the microbiome of like these super agers sure so the question is is there something in the gut microbiome in super agers 100 and above that pop out as important it's not presentent in people who don't live that that long okay turns out uh there are four bacteria that are standouts in people that live to 100 and Beyond does that mean there are four bacteria in people that live 100 Beyond in their their gut bacteria that people under 100 don't have they have more of it gotcha they have more of it like they're like in for them it really stands out as as super big spike okay these four bacteria you want to hear about them yes all right they've got names that one of the names you might have heard of I think we talked about it my last time I was on a podcast but there is four bacteria one of them is called odor iactor okay odor odor iactor okay one of them is called oscillo actor um one of them is called Christen Christen uh sella and then the fourth one is our old friend acrania okay and we've talked about acrania before um which which you know it's sort of been making the rounds as a important gut bacteria um I think the last time I was here I was telling you
last time I was here I was telling you that there have been discoveries that if you have cancer and you're on immunotherapy which which jacks up your own immune system to attack the cancer not chemo it's one of the most natural ways of approaching cancer it's it's resulting in complete responses meaning stage four to Stage zero okay wow um turns out acromania having this scut bacteria May wind up being one of the critical pieces that you have to connect the dots to for that to happen Okay to really get a great response to help you reverse cancer yeah help your own immune system of wow okay interesting gut bacteria talks to your immune system 70% of your immune system lives in your gut all right uh and so you've got the right bacteria they know how to speak the uh the right language to your immune system to tell us to do what it's supposed to do 70% of your immune system lives in the gut yeah exactly where's the other 30% scattering different tissues in your body really wow but you know by the way you know where the immune system is in the gut it's actually in the wall of the gut think of your gut as a garden hose cut that garden hose open and look in the cross-section there's a little empty stuff in the middle that's where the bacteria live that's where your immune system is your immune system lives in the wall of the garden house inside the wall and the bacteria B live inside the cavity of the gard and they talk to each other like col students um shouting each
other like col students um shouting each other through a cheap wall in a dorm room so the immune system is kind of like the insulation in a house is that right in the Walling of the house the immune system lives in the wall in between the drywall of the house yeah so it's kind of like the insulation inside the dry wall yeah and whatever's in the house is the bacteria exactly the people the dogs the cats all you know all moving around plants whatever yeah exactly so what do we eat that affects our gut microbiome the healthy bacteria directly affects our immune system you know and impacts our brain and then it impacts our brain how much of what we eat impacts our brain more than we think um like either giving us Clarity and focus versus cloudiness giving us you know that's what I'm working on right now and I do know that there are people that are working on this um so you know you you laid it out the right way leis you eat something it goes into your mouth it tumbles down through yeah whatever our our human body our human cells absorb goes on to feed our gut bacteria okay or poison our gut bacteria in the case may be so you know you put something good in your system it's going to do something good put something bad in your system it's going to like mess up the bacteria all right um and then our bacteria then begins to talk to our immune system our brain it it helps to uh work on our um our healing mechanisms as well I you know I study androgenesis how our blood vessels grow you know that circulation I've done research there's one bacteria called lactobacillus
lactobacillus lactobacillus rudai okay um and we found that if you um have a wound in the lab and you feed um uh these animals with a wound this probiotic in their drinking water you actually double the rate of wound healing from the inside out really yeah it's like Wolverine so you become Wolverine without the Clause so wait there's there's a probiotic that you can drink as a human now also well it's say you can it's a you chew it swallow lusus Rai so lausus Ray by the way is an amazing bacteria because it it's normally in the gut it's a healthy gut bacteria so you know like we we pulled it out and made it in something but it's normally in the gut um used to be present in everybody after the 1930s and 40s uh with the Advent of antibiotics coming out like it became maybe it's there maybe it's not not surprisingly okay and so a lot of people don't have it uh but this bacteria lowers inflammation improves your immune system and by the way can we do know for a fact this is one bacteria that text messages your brain to release a social hormone called oxytocin oxytocin is the social hormone that your brain releases when you are super happy to see somebody go to the airport to meet a friend you or a relative you haven't seen for a long time you give them a big hug you feel
time you give them a big hug you feel great yes oxytocin wow um oxytocin is what your brain releases when you have a kiss I'm not talking about like pecking the cheek I'm talk deep passionate like french kiss yes oxytocin oxytocin is also what your brain releases when you have an orgasm okay so this is a very important brain hormone this bacteria makes your brain release it okay now and this isn't a drug this is just like a this is like I'm just telling you well I'm telling you this is a normal physi I'm talking about the physiology how it normally works okay by the way moms would uh give the babies her babies this bacteria because and this is like a crazy story that normal gut bacteria at around uh seven or eight months of pregnancy there'd be a signal sent to the gut hey you know the cake almost done all right Bun's almost ready to come out of the oven all right and then these bacteria would hit your ride in a blood cell it's like calling an Uber and the baby and then take the bacteria your normal blood cells would take the bacteria drop it off at the nipple right Uber okay destination and then when the baby takes their first suckle they get a rush they get the rush of the bacteria that's how that's another way that moms actually give babies there they get the injection of bacter including lactobac R right
of bacter including lactobac R right okay now this bacteria um so it's important to do breastfeeding then oh yeah it's part of the reasons you you also get immune cells and a lot of other good stuff uh from breastfeeding um side note how long should a mother breastfeed a newborn you know I think it's it's very individualized based on the mom and the baby but like I I would say that the the categorical yes unless is a medical reason not to do it is you're definitely breastfeed that's like the non-controversial thing 100% breastfeed don't go right to a bottle or formula or something like that his mom I can tell you that the companies that make formula they can't mimic Mother Nature they cannot they can try but they can't do it none they were close right so unless there's some reason the mother is unable to do it yeah I mean there are legitimate medical reasons where you know it's it's impossible it's it's uh uh there's a complications all that kind of stuff and I totally get it like then you got to make accommodations for it but still you know it is always better for the baby uh for the um for the mom to actually uh breastfeed by the way so I'm you know diving into all this stuff you find all this like fascinating stuff out uh about the gut microbiome and from the beginning of life like babies all the way to the um to the far reaches of life like these super agers if these four bacteria by the the way you know the odor aactor the osilla the
the odor aactor the osilla the christella the acromania they all do they all play functions in the body and we're figuring them out they improve your metabolism they lower inflammation they help your immunity they lower your cholesterol okay they help your brain health wow so all the things that we know are important these bacteria seem to be doing the job in the super agers and there are foods that we can eat to grow these bacteria to cultivate these bacteria oh yeah what are the key foods that we can eat to cultivate the best bacteria to help us live longer so you know among all these four let me kind of just throw a few out there for you turns out pomegranate is really good um it's got bioactives like elit tannins that actually help your gut nurture the acrania okay um it turns out that Chili Peppers can do the same thing um black raspberry turns out can do the same thing oh by the way for acromania here's like a new discovery as well I'm all about like my my science background is all about Discovery and like pushing the frontiers of things you acrania um it's a bacteria um has a shell around it like a beetle has a hard shell around recently they've discovered that around acromania the shell of acromania there's a piece of the acromania that they name they they
the acromania that they name they gave it a name it's called p as in Peter Peter N P9 all right they've now discovered that that P9 bacteria the P9 fragment of acrania actually causes your body to secrete its own glp1 which is the fat burning which is the same thing that we use for prescription weight loss drugs your bacteria's been doing this they healthy bacteria has been doing this behind the scenes this whole time interesting right so this is what I'm saying is like you know we learn a lot from Pharmaceuticals but we might actually learn a lot more from what the gut bacteria are doing Mother Nature is kind of like so fascinating it seem so it seems like how much disease stems from the gut more than we think yeah you know probably a good number of our neurodegenerative diseases like dementia I think that um a lot of diseases of Aging for sure the chronic disease um we do know that diab diabetes is from oh yeah absolutely cancers are from the gut cancer probably cardiovascular disease you know like the big ones you know all the big ones uh are are diabetes cancer hard cardiovascular disease neurodegenerative diseases probably even lung diseases because the what you know the society is talking a lot in the last few years about mental health like it seems like there's a lot more anxiety depression uh ADHD and these types of mental health conditions or diseases
mental health conditions or diseases that are accelerating in Mass numbers yeah but based on what I'm hearing you talk about it almost sounds like if we stop thinking about mental health not stop thinking about it but focus more on get health it sounds like it connects to the brain and the mind and it create more alignment in ease versus diseas more it's it's a new frontier it opens up the Avenue for more solutions and by the way because the gut also connects to other parts of our body as well you know again remember I told you like I'm all about the common denominator pull that bow back and send a single arrow through as many things many problems as you can imagine if we could actually tackle mental health mental Wellness uh and physical wellness all at the same time and you know gut bacteria clearly plays a role it's not you know it's not the only thing but you know it is the Undiscovered Country cuz there's a who is the uh the doctor Dr emeran Mayer I think it is I don't know if he's got a book called gut brain connection I think something like that that's talking about these things as well and it seems like a lot of the things that are stemming from the brain disease or challenges is in the gut yeah and it's also linked to longevity it sounds like it's exactly exactly well this is what we're beginning to really uh I would say unravel and take you know go into the layers of the onion to say all right if gut health is important for you in your you know normal active adult life which
you know normal active adult life which we now know it is what role could it play towards actually fostering supporting maybe even triggering those signals for longevity I mean maybe listen I mean so I I always talk about our body like this um we're all different you know we've got different genetics we've got different you know like of course most people say they've got different metabolisms but it turns out that when we are born it's like taking laptop out of the box our operating system is all set when we when you and I are born my operating system and your operating system pretty much the same our OS was exactly the same exactly all right and so why is it that our m i mean maybe your metabolism my metab are closer than more different but you know because we take care of ourselves but uh why is it that people develop such Divergent so different um uh metabolisms for example or maybe longevity patterns and it turns out you know just like your laptop uh you know if you take care of your laptop you turn it off at night you clear thew yeah you update the software you make sure that you Pat it when you're traveling clean it all that kind of stuff and let's say I'm not so careful I drop it it stays gets it really hot in the car um I spill coffee on it or whatever you know what do you think is going to happen to our operating system or I download all kinds of stuff it's go bright well what's going to happen is that your
well what's going to happen is that your computer operating system and mine are going to diverge you're going to go this way I'm going to go that way and actually probably for our met definitely for our metabolism but probably for our longevity as well you know that's actually what happens that we start to diverge our patterns we're all born the same way and the reason I'm bringing this up because I think for anybody who's listening to this or watching this people people tend to think I'm I'm the fate of my genetics you know there's nothing I can do about it so screw it I'm just gonna do whatever I want to do eat whatever drink whatever yeah you know what I want to really emphasize is that we are all hardwired to actually heal we can get back to that healing we can heal to get back to our original state which is designed like the laptop to function its entire life of the device with an intact operating system you know what do you do with your computer you know hopefully you don't have to reinstall the operating system take good care of it but if you don't take good care of it clean the C clear do a virus scan you know like clean it up yeah take good care of it and that's kind of how I think people should think about longevity is that it's not like just set a number okay this is not like booking a seat in the movie theater online I'm gonna get that number and that's what I want okay good luck you know I think that you know it's a journey we need to focus on today and keep focusing on as far as we can actually see and keep doing that you know it's like longevity
doing that you know it's like longevity there you know there's a quote from eel doct who was a novelist who once said like um writing is like driving at night you can't see beyond your headlights but you can make the whole trip that way and that's kind of how I think about um uh longevity living as long as you can go that I mean you know but you want to actually make sure that you're enjoying yourself and you're fully aware of what you're doing along the same way yeah 100% and seeing what's in front of you just only focusing on how do I make it to 100 or 110 just enjoying the moment the Horizon is important but honestly like so is what's directly in front of you sure if someone watching or listening has maybe neglected their health for many years and they're now living in excess weight or maybe maybe even obesity and they've been on a pattern and a routine of eating poorly drinking a lot of excess alcohol whatever it might be and just not taking care of their health and you were to prescribe just a 90day game plan to reset their metabolism and try to get the right things going again how what would you prescribe that individual and how much do you think they could actually recover and start to heal from years of of not taking care of their health first of all I think that we're able to recover a lot of our health and heal ourselves by making
health and heal ourselves by making small moves and and this is really important notem moves big moves are some people can do them most people can't maintain big moves all right small moves almost anybody can actually do and of course you know people are very complicated and you know that the scenario you described to somebody who's like you know been super unhealthy their whole lives and you know not done the right things and they overweight and they're alcohol I mean I think you were stacking you know I mean maybe it's not that extreme but maybe it's you know like 40 pounds overweight how about this like the typical person who hasn't taken care of themselves most their life maybe not too extreme what what can they actually do you know and and maybe it's not 90 days I would say you know like hey you know I think you should take a look at things that you can actually do in a month or two give yourself a little Runway all right take it easy on yourself cuz you know stress and you know putting too much pressure in yourself doesn't help but some of the principles I will tell you that is supported by evidence scientific evidence and clinical evidence is number one um uh I would say uh Swit to eating more of a plant-based diet with Whole Foods all right so I I just set a mouthful there because what I'm saying is that um eat more foods that you are buying whole and fresh and cook them yourself not processed okay um uh so you can cut down in your Ultra processed foods and focus more on
Ultra processed foods and focus more on your whole Fresh Foods immediately you're going to be flooding your body with more of Mother Nature's Pharmacy that's Pharmacy with a f not a pH yes all right and and that's going to start healing and and prompting your gut to start doing it as well but you're going to start getting a lot of stuff that it's not prescription before you go to the next Point can you make a distinction if you can explain to people because I don't think people truly understand when you eat one product processed meal what is happening with a processed food whether it's Ultra processed or just processed and not it's complete Whole Food uh that you cook what happens when it enters the mouth of ultra processed food or something that's processed and goes through the gut and out what is happening to your body with that versus just single ingredient Whole Foods cooked and and in the system first of all I think that this idea that the word I mean we're now beginning to have this conversation about Ultra processed foods as a society right uh and and it's damn well time that we actually did all right because we do know that Ultra processed foods aren't good for you but the word process and Ultra process often gets confused so let's start there okay so raw foods are I mean whole food ingredients are like going to the grocery store and just eating the food without doing anything to it banana apple exactly spinach right
to it banana apple exactly spinach right carrot right sing yeah single ingredient the salad bar is a great example of really just like whole individual ingredients that you put into a bowl and just eat them one by one most foods that we cook by cooking them we're processing okay I don't know if you ever seen so anything that we do to manipulate food is processing so if you ever made pasta by yourself you take a big pile of of flour and you crack some eggs in it and you just take your fingertips and work it and you then roll it up and roll it out and cut it up and okay so that's processing so that's different ult going to ultra processing which is having a factory extrude the ingredients shape them into animal crackers or whatever and then adding flavors adding coloring um adding stabilizers adding emulsifiers and then throwing in all these like chemical ingredients that you can't pronounce you have no idea what they do in there that's Ultra processed okay so the difference between something minimally processed vers Ultra processed what happens to the gut the bacteria in your gut and the body and the immune system with having the those different options yeah and I'll tell you what we know as a release longevity so first of all um I try to break it down really simply uh our body is like your car when you put our food is our fuel uh when you go to The Filling Station you get a choice you're going to actually put in
choice you're going to actually put in like you got four different kinds of fuel you could put in all right if you put in good quality fuel it your car is going to drive better over the Long Haul it's going to drive better every now and then you put in some crummy cheap fuel it's all right you're not going to notice but if you do that day in and day out you're going to notice it for sure all right so you put something good into your body your body's going to respond really well you put something bad in your body is also going to respond accordingly sure in a negative way so simply in simplest terms that's actually what's the difference is between Ultra process which isn't really good for you and your body's going to revolt and it's going to trash your body from the inside out in ways some ways we know and other ways we don't even know yet U uh by the way the whole conversation about Ultra Plastics microplastics all right hey you know what if you've ever see like the amount of machinery and plastic that has to you know the the machines that the processed food has to go through who knows how much Ultra microplastics are you found in Ultra processed foods it's like leeching through yeah that that remains to be seen you know and and so what I say is that the least amount of processing you can have for your food the more you can be assured that it's going to be a quality food that you're actually going to put in your body and your body will react well so what's what's going on when you feed your food uh minimally processed Whole Foods your body is going to extract
Foods your body is going to extract immediately as many of the polyphenols as it can out of it goes in your stomach it's absorbed into your bloodstream those polyphenols go to town the effect of a polyphenol of eating polyphenols in there's a lot of polyphenols in Foods strawberries Blueberries an orange an apple uh broccoli all right when those all those polyphenols basically get into your bloodstream and think about it um like uh starting the Symphony of effects you know if you ever go to like listen to a a symphony orchestra it's not just usually one instrument that goes off the whole Orchestra goes off and that's what happens when we eat poly foods with polyphenols the dietary fiber tumbles down we might absorb some of it some of we don't absorb goes tumbles down all the way to your lower gut what does it it feeds our gut microbiome we've got 39 trillion hungry little baby birds in the nest waiting to be fed okay and the dietary fiber we eat actually feeds them how important is this and we know it's really important not only because dietary fiber seems to be eating dietary fiber lowers the risk of diseases like dementia uh diabetes cancer um improves outcomes for cancer but for cancer for example there's a study from the MD Anderson Cancer Center that looked at people with melanoma okay at deadly form
people with melanoma okay at deadly form of skin cancer getting immunotherapy so they're getting the stady the art treatment requires their own immune system to go to town that's the 70% in your gut requires a gut bacteria need to eat okay got to feed them turns out for every five to six grams of dietary fiber it decreased mortality by 30% mortality death okay death decreased it increase it by 5 to six gram of dietary fiber per day now what what does that look like dietary fiber 5 to six gr you get an A mediumsized pair has five to six grams of dietary fiber not a big ask okay you do one of those a day or the equivalent to get the dietary fiber all right so and again now you get all the polyphenols and so like powerful effects how quickly does it actually does dietary fiber uh and these polyphenols how quickly can they change your uh uh the fate of your gut bacteria within 24 Hours come on you can start getting changes so and I wrote about this in my bookie to be disease you have kiwis okay um and you measure the gut microbiome uh and you can within 24 hours after eating one kiwi you can start to grow more healthy gut bacteria in the first day all right by 4 days you start growing other bacteria that are healthy as well so you know like you're asking me what about about the what about the dude who actually hasn't been taking care of himself look this is what
taking care of himself look this is what I'm telling you go eat some whole fresh foods that you prepare yourself okay cut down some of that Ultra process stuff I'll talk about what the ultra process stuff does in a second and you'll start to get these changes you're hardwired to do this your body wants to do it you know let it do its job yeah okay you'll start to feel the effects or maybe or at least your body will feel the effects within 24 hours well you you're the changes start fast and so you know definitely within a few days you will start to feel much better I mean listen you ever go like a crummy food Bender uh and then right like don't feel good and then you say you know what this is this sucks I'm gonna actually like eat healthy now you start getting it back pretty quick yes like I I am so glad I'm doing this right so the changes happen fast so I think you know uh so number one it is in within everyone power to be able to actually make these moves okay that count simply by shifting to whole good healthy foods because you know the bad stuff with the artificial preservatives and artificial coloring and all that they you know the simplest way to think about what they might do besides dump chemicals into your body is they can kill your gut bacteria that's not what you want to do you know a killing the gut bacteria by the way is like we're talking about the symphony Beethoven's Fifth you know where Hond Messiah big choir you know in know Big Concert Hall you know like hurting your
Concert Hall you know like hurting your gut bacteria like Ultra processed foods with all these artificial things it's like sending in um uh uh it's like sending in Hooligans from a uh British uh football game screaming in screaming into a concert hall and kicking over all the instruments wow that's what processed foods do alra processed what are other things that ruin the gut bacteria then besides Ultra processed foods well alcohol will do it um smoking also can affect it um not getting enough good sleep uh not getting exercise can also affect your gut what about vaping vaping oh yeah V vaping is also I mean look cigarettes vaping cigars pipes it's all part of the same Continuum there's not there's nothing better about vaping in fact research has actually shown that the flavoring that they put in Vapes are actually probably even worse uh than some of the stuff that you have just in a plain cigarette so you know so vaping or smoking or cigars that doesn't help the G bacteria all no not at all does it impact it in a negative way or yeah it impacts in a negative way really yeah because guess what all those chemicals instead of eating them now you're inhaling them and they go right into your bloodstream instead from your gut your stomach it just goes right into your bloodstream for your lungs and now you know everything is affected at 60, 000 mile channel of highways by always is delivering whatever the Menthol flavor or the whatever flavor
Menthol flavor or the whatever flavor you got all over the place you really don't want that how much of a a block if someone is smoking every day or vaping or doing cigars or pipes every day or they're inhaling some type of smoke how much of a dam are they creating in the the flow of Health uh throughout their their nervous system their bloodstream their I don't have a number fore you but it's pretty significant it's like it's so significant that you know some of the researchers looking at environmental toxins um uh have been even looking at not just not only smoking and vaping all right but looking at even like cooking think about the line Cooks at a restaurant the smoke you mean and all the the fryer smoke the grease and everything coming out listen like you you and I we we probably have spent more time we probably our time standing in the front of a grill on the summer right and we're flipping the burgers or grilling the steaks hey you know like that's part of the that's that's part of the uh you know that's that's it's part of growing up you know and doing your doing our thing all right think about all that stuff that we're breathing we know that that grilling meat puts carcinogens into the meat what do you think we're breathing in oh man okay fortunately you know like most people aren't but if you're line cook in a restaurant you're going there doing that
restaurant you're going there doing that hours a day at the station 8 hours a day every day okay so what I'm saying is that like how what we expose our bodies to makes a big difference so these are choices that we make and you know researchers and public health and policy makers like I think that there's starting to be a convergence and recognizing that you know if we want a healthier society and healthier individuals all right we got to just be a little bit more alert to the fact that what we're exposed to can have like a really really big impact in ways that we didn't think about before now's time now's the time to think about it okay so number one I think I took you off track for a second number one is eat more plant-based whole fruits and and less Ultra processed fruit less Ultra proc was there more to this was there more steps to this uh no I think that's probably a good first step I mean of course there's a lot of little Min second thing I would tell you is don't overeat now look we live in a culture of a abundance oh yeah the more there is the more you want to eat right easy access too easy access okay and easy access is the cheap stuff which is the ultra process stuff which is the definitely the bad stuff right so let not the good stuff forget to overeat overeat fiber overeat like the healthy stuff you know honestly I would tell you don't even don't don't even overeat the good stuff and here's the reason why really oh yeah because the fact that the matters is that our bodies um are designed to take in food as fuel all right um like remember I gave you
all right um like remember I gave you the analogy the gas the car at The Filling Station getting your tank filled up right so that's basically how we interact with our food we're just like in a car you don't really think about um your fuel until the meter runs low the gauge runs low then you're like shoot where can I find a gas station that's all you can think about and that's basically how our body works like we don't think about eating until you know our the fuel tank goes uh you know your Tank's running low now like okay to get something to eat okay so that's the same way and what happens is that when we go to the filling station with a car we put hopefully high quality fuel into our gas tank which is a metal container in the side of the car we fill it up right and what happens when the gas tank in a car fills up to the top it goes click and now no more gas comes out we get up we put it away okay and then we drive off right our our Tank's full our body doesn't have the clicker wouldn't that be amazing if it did if we had a clicker yeah if we had a clicker and it said okay you've eaten all you need to fill your tank today stop eating don't burn it now go run I'm GNA I'm going to tell you what the we we kind of do have a clicker and I'm going to tell you what it is we if you eat slowly yes you will actually feel satiated full and if you stop there stop before you're full you're satisfied before you're full now it this requires a little bit of finesse for you to know yourself okay well also when
to know yourself okay well also when you're eating when I eat Ultra processed foods I never feel full it's like I can have two pizzas and Candy hungry so the clicker doesn't turn on with ultra processed foods like it would with Whole Foods where you feel like oh I got a lot of good fiber in me I got some good grains I got some you know meat or beans or vegetables like I feel satisfied so that's the key thing feeling satisfied knowing you're satisfied and stopping no matter what's else like I don't care if you haven't cleaned your plate stop stop quit The Clean Plate Club yeah good okay you got to quit it all right then in that case you shouldn't have put so much food in your plate to begin with exactly right so this is my overarching second piece of advice for somebody who wants to take better care of themselves don't put too much food in the plate don't feel like you have to clean the plate um take your time eating so that when your stomach starts to get full and you'll start feeling that you're satisfied you don't have to feel full like we're trained to eat until we're full yeah all right but you know like listen anybody who's been in a big Thanksgiving dinner will know this right so you've been hungry all day you can't wait for that meal with all the amazing food and all the amazing family look forward to it every every year and you go there and it's time to eat and you pile your plate up and you're eating okay and you're like oh my God I got to go back and get more right so you go back and get more you take one for full of that second plate and you cross that line got all this food left over yeah
line got all this food left over yeah yeah and then you feel like oh man I don't think I can eat anymore and then you are on the couch feeling crummy for the rest of the day that's crossing the line you ate so fast you didn't pay attention right so second piece of advice for people don't overeat okay third third thing is um something that everybody can do like I'm by the way Lewis I'm telling you all things that are don't cost a lot of money in fact they'll save you money yeah all right that's the key thing you don't have to be you know like a a super wealthy person and buy all this and order all these supplements and do all this crazy stuff and track your glucose and all the you don't need to do all this stuff this is a simple way to heal yourself and get started because your body's got the operating system already hardwired into you yes it's an easy first step for anybody now third thing is every now and then skip a meal I do it about three times a week two to three times a week easiest meal for me to skip is breakfast okay I I get up I take my time if I if my work day starts early if I got a ton of stuff I got to do sometimes I'm so busy I just don't even have time to eat breakfast um and that's totally okay we were told by our moms we got to eat breakfast in order to have you to learn something at school have enough energy totally not true yeah but not eating breakfast what we are immediately doing is extending this fasting period from overnight when we weren't eating after you know when we
weren't eating after you know when we went to sleep now you're still not eating until let's call it lunchtime you've extended your quote fasting period yes maybe 12 hours okay that's the easiest way to do intervent fasting you don't have to like would go into a schedule and do anything else I always tell people like don't bother going into these crazy plans just skip a meal or two and if you and even if you don't do it every single day which you know it's probably hard for everybody skip breakfast or skip lunch every single day uh but if you do it two or three times a week okay you'll be fine yeah these are the easy steps this is the third thing I would do fourth thing I would do is say get on your feet and go for a walk after dinner yes okay and by the way when I'm saying a walk I'm saying like a brisk walk like you know don't drag your feet walk until you know like you're feeling it you know like you're feeling like you're getting some good exercise if you can do it with a friend or a family member even better catch up on things if you don't have anybody to walk with hey there's something called podcast yeah exactly listen to school of greatness okay listen to an episode listen to this episode all right and by the time it's done you'll have actually gotten some pretty good exercise movement if you can squeeze it in to do a workout plan or join a gym or go swimming or cycling more power to you but I'm saying you can do it the really really easy way anybody can do it is just walk unless you're in a wheelchair okay uh this is something you can do to actually start to gain your health back
actually start to gain your health back all right that is the next thing and then the final thing that I think is a start because you can't stack too many things on is try to get some good sleep yes just get some good sleep and by the way you know why because when you sleep really really well and look even if you don't sleep well now there's at some point in your life you did get good sleep so we all know how to do it all right when you get good sleep deep r sleep dreaming sleep what happens is that your body regenerates itself your stem cells get regen start to regenerate your brain cleans itself out by the way you did did uh have you heard of the glymphatic system in the brain I've heard it but what does it do okay so there is a hidden sewer system in our brain called the glymphatic system you've heard of lymphatic system but the glymphatic system they they say glimp because the cells in our brain are called Gia g l i a so lymphatic system is a sewer system that's normally closed during the day and so you know like here we are during the day you know we're doing this podcast we're doing all other things you know you prep before you got to do some stuff afterwards me too all right you know what's happening we're building up um toxins in our brain oxidative stress all kinds of stuff is going on in our brain when we sleep tonight okay hopefully I'm going to get some good sleep and hopefully you too yes all right when we get good sleep and only when we get good sleep the
only when we get good sleep the glymphatic systems open up it's like the sew of Paris drains the toxins from your brain all right and that's how we re regenerate the freshness of our brain that's why they say get a good night's sleep before an exam all right and and if you don't by the way you get brain fog you know why you get brain fog because you've kept those toxins in wow if someone say has one glass of wine or one drink of alcohol before they go to sleep and they say to themselves it's not that much it's just one glass or one drink how much is that impacting the brain to not be able to recover flush out those toxins and feel fully rested different for everybody okay okay now I I you know I think in general what I would say is that I have a I have an opinion about alcohol okay and my opinion about alcohol is this from the time that humans started to grow grains and and uh you know and ferment them all right we've been having alcohol and alcohol is part of human ritual we celebrate birthdays and funerals and wakes and holidays with it so to me I think that you know drinking some wine uh having some alcohol is really part of our Humanity all right the problem comes when we actually start really abusing it and drinking too much of it and here's a reason the alcohol in all whole alcoholic beverages the ethanol okay which is present in all them that's a
which is present in all them that's a toxin so whether you drink a little or a lot you know the bottom line is still a toxin so the more you have the more toxicity your body more toxin your body's got to purge yes every now and then it's probably not a big deal like C have have a great glass of wine or bottle of wine on your birthday don't drink the whole bottle but enjoy it with some friends okay like social drinking in the in that context I think is okay but if you're doing it every night just one glass what I would tell you is this you know your body's got to work against that to clear it and everybody's body is different you know your liver might work a little bit more efficiently than mine so you're going to clear a little bit better and the faster you clear it the better the sleep you're going to get and by the way alcohol itself is a brain toxin so it knocks out a few neurons you got to regenerate those so you got to regenerate them when you're sleeping right so it's all interlined and so I don't like to character assassinate any food really I think you know like you know you gota you gotta enjoy if you're G to want if you want to live for a long time you want aiming for longevity you know life is for the living so you got to live your life I'm a big believer in that um but just you but you got to be aware of what it is you're putting into your body and how your body is responding to it so again these four bacteria that are in the gut of people that are living well beyond 100 we talked about those before you gave a few different foods that can support you and I guess the the four one yeah there's more uh for all these
there's more uh for all these bacteria like I'm not let's not go through every single one this is like still a relatively new area of research for me but I'll tell you I was surprised to discover that um resistant starches can grow some of them as well you know what a resistant starch is starch right it's a carb right like rice and all this other kind of stuff um banana all right when you actually change the starch so it becomes a little harder to digest like you refrigerate like day old rice okay um it becomes a resistant starch a potato you're going to roast some potatoes all right you stick them in the fridge the next day the the natural chemistry of the potato the starches changes you got some resistant starch can grow some of those bacteria that are found in Ultra Ager super interesting okay um also some natural foods green bananas resistant starch plaintains resistance starch all right so uh any roasted potato stick in the fridge have it the next day you actually have created your own resistant starch so those actually um uh also can help grow some of the healthy gut bacteria as well amazing what I mean what are the things that are blocking us beyond the processed foods Beyond smoking alcohol here's actually a question I have for you about this if you're eating all all the right foods but you say take a Tylenol once a day or take a
say take a Tylenol once a day or take a ibuprofen once a day or take some type of chemical compound that is a drug even if it seems like it's safe over the counter what does that do to the gut microbiome when you take a Tylenol out ofil ibuprofen or some type of pain killer we we don't know uh and it's going to be different for different different medicines like I will tell you that um a uh some medicines might actually be harmful okay and I think that we're just still at the beginning of discovering like we're we're our Consciousness has only been recently raised as researchers to think about the gut microbiome there's a lot more work to be done but few years in yeah we're just a few years in but I'll tell you there are some surprises um and I know that on your program you've actually had U people in coming in to talk about longevity drugs like Rapa M and Metformin you know that metformin's been discovered to improve your gut microbiome really yeah so medicines don't aren't always bad some of them might actually be good we we're just stting to figure this out and understand it yeah interesting I guess I'm curious of there side effects that would also hurt maybe they'd help in some way but then hurt some in some other way I'm not sure but we don't really know yet and I think that's really part of that this new frontier I'm I'm really excited about because I think that you know when I went to medical school and I was learning and studying and reading all these books and you know like we're digesting 4, 000 years of medical knowledge you you graduate medical
knowledge you you graduate medical school with your stethoscope around your neck figuring that you know like okay I probably know most of what there is to know heck no we are still discovering new cells in a body new organs in a body New pieces of our physiology and how our body works that we didn't even imagine so that's what's exciting to me as a medical research as a physician as a scientist and then you know like part of what I do is you know as as I write books I like to translate some of the most exciting but also pragmatic like practical things we're discovering that you can actually do something about this may sound a little woooo this question but how much do our thoughts and our mindset impact our gut but also our our overall health oh I think it's huge as a relates to the gut we do know that it's a two-way street so if we're depressed or you know like some other is going on in our brain inevitably the gut's going to be affected in some way we're as I said like we we don't have it all figured out yet but it's impacting it probably not for the better so stress overwhelm anxiety depression bad thoughts and and it may actually it may be a uh gut signaling the brain signaling back to the brain you know like like two people playing pickle ball you know like batting you know like nasty thing nastiness back to each other that could will be happening okay with brain and gut um we do know that it can
brain and gut um we do know that it can be good you know there's beneficial gut brain interactions so it makes sense that there might be some negative ones but I can tell you that um I think that the um uh that that too often we disconnect mental Wellness with physical wellness we call them two separate things you don't know the psychiatrist or the therapist deals with this and you know medical thought say oh well I deal with a liver or I deal with a kidney yeah you know what we're beginning to realize is there's all this interconnectivity and again back to what I do I'm all about the common denominator of health and the common denominators of disease and we can actually take a science-based approach to look at you know uh how everything is connected it's that idea of like draining the Pacific Ocean and seeing how the islands are connected we get a lot more mileage out of that than just taking an inch wide and going a mile deep and thinking that you've got the answer yeah it almost sounds like if you're eating unhealthy Foods Ultra processed foods it's more than likely going to have an impact on the way you think because you're going to feel a certain thing or maybe the the signals are sending something up oh this is not enough I need more nutrients I need something else and therefore it's going to create some type of fogginess in your thinking or in your mind and if you're thinking your mind is a lower energy a lower frequency thinking um Tire it's going to send it back to the gut it seems like it's kind of connecting the same time so when you eat something
same time so when you eat something healthy hopefully it's impacting your mind or your brain to think better and if you're thinking better hopefully your gut is being impacted in a a better way also and that's connected to longevity because one of the goals that we all want to have is uh we want to be clear in mind we want to have good cognition yeah it's not just about memory it's really about decision making what am I going to do today what am I going to do next week and making good decisions right I mean you know like I I just think that uh rather than pick a number you know I'm going do 150 or whatever let's think about this whole journey and everything we need to do to enjoy where we're going you're going to go on vacation right you want to do you want to really plan your vacation where are you going to eat what are you going to pack you know what's the weather going to be like like all these components I think are at least from my perspective longevity is not just about the big number it's really about your health span and the quality of your life along the way and that's to me is really the exciting thing is really the science of that enjoyment along the way I'm I'm a big believer in joy in in pleasure yes and in making life worth living 100% And if you could I got a couple final questions for you but if you were to focus on a few supplements you think people should be taking to just non-negotiables that you think it's going to help their their gut their lifespan their everything what would
lifespan their everything what would those few supplements be I can only tell you what I do okay all right because I I don't think I can really fairly address this should be for everybody the non-negotiables but I'll tell you for me um I know that it's hard for me to get enough vitamin D so I'll take a vitamin D supplement I know it's even though I enjoy Seafood um and I like you know plant-based sources of of Omega-3s it's hard for me to get enough so an omega-3 supplement is good for my brain good for my heart uh it's good for my muscles so I take an omega-3 supplement I think those are um for me non-negotiables I just don't get enough and I think most people don't get enough either honestly um because I do work in this area um you know I have an unfair advantage of seeing the results of research and thinking oh wow why don't I do this if I'm seeing this so I do take some probiotics um and it's all based on the research that I've actually seen so that bacteria I told you lactobacillus ruai you can find it in food sometimes it's in yogurt it's in sourdough bread but I don't want to eat too much sourdough bread it's a carb lactobacillus is what makes the sourdough bread Tangy which people like but you can't eat that much sourdough bread lactobacillus R is also in the Italian version of parmesano regano cheese so good big yeah you know orange wheels okay it's a starter bacteria for it you don't want to be
bacteria for it you don't want to be eating too much of that shave a little bit on okay but you're not going to be eating like mouthfuls of it so I can't get enough of that and and I've seen enough research from what I've done to know that it's good for my immune system it lowers inflammation um I've seen really good data in animals from the lab that it reduces the development of colon tumors and breast tumors um it uh also improves your metabolism your lipids it text messages your brain for that oxytocin so what's what's that one called again laop bacillus Rai and by the way it's laop Rai is spell reu t r i I'll give it to you so you can put in the show notes yeah lopis Rai and I'll tell you I actually order the kind like this is stuff you get on Amazon I get the kind that you can chew okay children's chewable version you know why because there's other data humans that this healthy bacteria in the gut remember I told you the gut starts in the mouth actually kills the bacteria that causes cavities really I brush my teeth and I'll chew up a couple of these babies I'll swish them around then I swallow it good for the upstairs good for the downstairs I'm in right and remember I told you we're beginning to see links between gum disease gingervitis bad bacteria your mouth and dementia Okay so you know I didn't have to convince you very hard on that one no I'm in all right I'm in um you take these every day
right I'm in um you take these every day I do and then you know and then I happen to be involved with the research on acromania and I know that there people say it's been so talked about on you know on social media and YouTube and podcast I like I do research on it okay so I and and my colleagues are doing the research on it so I'm looking at it and this bacteria actually is really really important and I'm like a researcher so I know just how important that can be so I do take that B I do take that probiotic but I also don't rely on probiotics like I you from my acroman I also drink some pomegranate juice and I'll you know have dried cranberries and you know I I try to make um I use supplements as a top off which is what supplement means yeah yeah all right but I try to get most of my Foods things from Foods yeah yeah so what is that one called the acromania acromania AK k k R M A an SI I a that's the probiotic name or no that's the name of the bacteria and the probiotic oh it is okay cool yeah um got you so um so those four things are the main that you take vitamin D omega-3 and these two probiotics yeah you might throw some other stuff in there but those are the main ones I do you know I mean look everyone's going to be different uh everyone's going to have different needs uh I might add some you know based on Research that's coming on so I you know I I try not to create a little you know a box of things that to
little you know a box of things that to say you have to do this of course or you know you're not going to be healthy this is what I do and people always ask me so I'm I'm happy to share it with you that's great you've got some amazing uh books eat to beat disease and eat to beat in your diet uh that cover all the research that you've done and give people way more tips and what we talked about here this is a great starter and you're on YouTube every week uh people can check Che Out YouTube Dr William Lee to see your content where you dive into the research and you share more and you're doing it what two three times a week right now yeah three times a week and then we actually add more content whenever I can and the way that I trade my YouTube is that I look really closely at what people you know my audience and people who hear about me uh they want to ask me so I I get lots of I could collect information like what are the questions that people want to know and then I create my YouTube content based on answering what people want to know what's the biggest pain that people are facing around their health today that you've been answering you know confusion about uh what they should do uh they get so much misinformation it becomes confusing for them and so what I always try to tell people to do is that um I'm trying to give you information that's based on science that I know to be true as as well as we understand it now you can count on me to be a trusted source of information I'm a scientist so if I don't know it I'm going to tell you I don't know that's okay because we can't know everything you know and I think that and you know and just like what we talked about today I'm a pragmatic I'm a practical person do what's practical you
practical person do what's practical you don't have to do what's expensive you can't you know this is not health is not elitism health is universal it's something we can all do because we're all hardwired that to heal we're all hardwired to have good metabolism we're hardwired to have our health defenses so if you have been off the The Path don't worry you can get back on it you know just you know follow your own signals with a a little bit of guidance and you can get there this is powerful I want people to go subscribe your YouTube check your out all your books Dr William lee. com you're going to be updating people there you have a newsletter all these different things people can check out um also I'm going to get a link or a list of all the supplements you talked about and added to the show notes so I'll get that from you later and I'll add it to the show notes on YouTube and and uh all the different audio platforms but this has been very powerful I appreciate you for for revealing some of the new research that you're discovering and you're seeing that I haven't heard anyone talk about which is kind of understanding The Gap the gut bacteria connection to longer term Health and Longevity and I think it's really important that we need to start exploring more of this and I'm assuming over the coming years you're going to be talking more about this on your YouTube channel about what you're discovering and sharing the research and the science that people can have for themselves yeah it's so exciting what we're actually finding out in terms of how to live long and live live well to me that's the alignment you want years and quality at the same time that's what I'm focus on
the same time that's what I'm focus on like a laser beam Dr William Lee thank you so much for being here I appreciate it thanks for inviting me again powerful thank you so much for being here I hope you got some value from this episode as much as I did if you did please do me a favor and click the like button right now if you like this it's going to help share it out into the YouTube world even more for us please click that like button and leave a comment below on your biggest takeaway or if you have any questions that you want me to follow up with also subscribe to our Channel because when you do you help us book even bigger guests and I want you to have the best information out there in the world because that's what the school of gradness is all about so make sure to subscribe right now like this video share a comment below on your biggest takeaway and also I've got some big news a new book if you're looking to create Financial Freedom in your life and you want more abundance and you want a rich life then make sure to check out my new book make money easy I think you're going to love this and it's all about creating Financial Freedom the link is below in the description or you can go to makemoney easyb book. com and check it out 75% of the calories in our Supermarket is three foods what are those three foods wheat corn and soy wow yes that is 75% of the calories in the supermarket now granted most of those are ultr processed right so I'm here to advocate for real food fruits vegetables whole grains seeds and
