You hear the word diet to lose weight
and you immediately like and it feels
like you're going to have to restrict.
But I love food. How the hell do I lose
this fat? Keep weird stuff out of your
body. Let's talk about the bad stuff.
Soda. A can of regular soda contains 7
to n teaspoon of cane sugar. Bottled
water. Plastic bottles are shedding
microlastics into the water. We're
actually pouring plastic into our
bodies. Whoa. Tell us about the five
things that we can add in. Tomatoes
triggers your brown fat to burn down
harmful extra body fat. Pomegranates,
mother nature's pharmacy, is found in
the juice of a pomegranate. Kiwi has a
lot of dietary fiber. Matcha, it
actually shrinks your waistline. Matcha,
kiwi, pomegranates, and tomatoes help
you burn fat. That's right. And so does.
Hey, it's your buddy Mel Robbins. I am
so fired up that you're here. Can you
tell? You know, there are there are
moments where you tune in, you're like,
"Whoa, Mel has eaten something today."
Well, I've eaten up our guest and
everything he's going to share with you.
It is so exciting what we're about to
talk about. And it is such an honor to
spend time with you and to be together.
If you're brand new, I want to welcome
you to the Mel Robbins Podcast family. I
think this is going to be one of those
episodes that can change the trajectory
of your life, and I know you're going to
share it with a ton of people that you
care about. And I also know you're the
type of person who values your time and
that you're interested in learning about
ways that you can improve your health. I
love that. And I love that for you. I
love that for the people that care about
you. And if you or anyone that you care
about is interested in losing weight or
burning fat or just feeling better and
getting healthier,
holy smokes, you chose the exact podcast
episode to listen to at the exact moment
because Dr. Dr. William Lee is in our
Boston studios. So, let me tell you a
little bit about him. Dr. Lee is a
renowned physician scientist and the
founder and president of the Angioenesis
Foundation here in Boston where he's
educated over 40,000 physicians and is
currently working on cutting edge
research on blood vessels and clinical
applications of angioenesis. His
foundation has over a 100 scientific
publications and leading medical
journals and textbooks. He's also served
on the faculties at TUS, Dartmouth, and
Harvard medical schools. Dr. Lee's work
has impacted more than 50 million people
worldwide, and his work has led to
effective prevention, novel treatments,
and even reversal of diseases that span
cancer, chronic wounds, obesity, heart
disease, diabetes, and vision loss. And
today, this New York Times best-selling
author of two books, Eat to Beat Disease
and Eat to Beat Your Diet, is here in
our studios to teach you the science
that you need to know to unlock your
body's natural ability to burn fat, lose
weight, and be healthier. So, please
help me welcome Dr. William Lee to the
Mel Robbins Podcast. Dr. Lee, I'm so
excited that you're here. And the way
that I wanted to start is could you tell
the person that's listening what they
might expect to change in their life if
they take everything that you're about
to share with us today to heart and they
apply it. You know what I always tell
people is that it's possible to love
your food and love your health at the
same time. So you don't fear your food.
You lean into it and you get to really
enjoy your life finally.
I actually love that you're starting
there because I feel like so many of us
have a very conflicted lovehate
relationship with food and I think
you're about to empower us to be able to
understand how to love food and also
have it love your body and your health.
Yeah. And and by the way, it's not about
giving permission. It's really about
allowing our own human nature to take
over our being because we're all
hardwired. Part of our humanity is based
around food. That goes back to history.
And you know what I try to do is to
bring it right to the present because we
all have it inside us. Wow. I've never
heard anyone say it like that. So, Dr.
Naturally, according to our research,
about a third of our listeners have set
a goal to either lose weight or to start
a new diet in the new year. And I would
love to have you connect the dots
between metabolism and how it functions
and what your research has shown about
those of us that have excess body fat
and that are carrying more extra weight around.
around.
Yeah. Well, look, losing weight is a
natural goal. Most of us think about
losing weight in terms of the number on
a scale or maybe um the size of your
clothing or fitting the comfort of
fitting into your clothing or maybe how
you look in the mirror, right? It's
pretty crude. And it turns out that the
if you're care about your health, if
that's really your priority for losing
weight, you want to burn down the kind
of fat that you can't see. And fat that
you can't see is not wiggly jiggly. It's
actually located deep inside the tube of
your body. Our bodies are really, if you
stand up straight, you know, and you
were to uh do a scan across our body.
It's like a tube. We've got a oval. Our
organs are inside there. And the re
really, really harmful body fat that
expands. It's called visceral fat. And
it wraps around our organs like a
baseball glove. And when it grows, it
expands everything inside the sack of
your the tube of your body, which is why
your waistline increases, right? So the
more visceral fat you have, the bigger
your waist your waistline has to be. The
belt is just being expanded more and
more and more. That's different than the
fat that's under your arm. And I I just
want to kind of unpack this a little bit
because I think if you're a person that
has struggled to lose weight, you feel
very discouraged and you feel a lot of
frustration that the weight's not going
to come off. And you're making a very
big distinction between the kind of fat
that might be flabby arms versus that
very stubborn fat that starts to gather
around the midsection of a lot of
people's bodies. Body fat isn't all just
what we think it is, right? So, look,
we've all done it. You're taking a
shower in the morning. You step out.
You're drying yourself off. You're
naked. Out of the corner of the eye, you
look in the mirror and you see a lump or
a bump that you didn't like to see. Yes.
You're like, "Gh." And then what's the
next thing you do? You step on the
scale. And if that number isn't the
exact number you were hoping for, damn.
That's not what I do. I put a towel on
and hide from the mirror. But that's And
then I go eat a donut cuz I'm depressed.
So, I'm like making all the wrong
choices. No, but then but but then you
say like, man, I got to do something
about this, right? Like it's a
realization. But the fat the body fat
you can see is not the part that's
harmful to your overall health. What?
Okay. Because fat is comes in two
different types of fat. You've got white
fat, which is what you can see, and
you've got brown fat, which you can't
see. But I got to explain a little bit
further. Okay? So, you know, like All
right. The word fat
immediately stimulates kind of this this
like negative reaction in our minds,
right? That's how we've been trained in
society, right? But there is a situation
where body fat is actually good and it
makes everyone smile. And you know when
that is when babies Yes, that's true.
They're so cute. When you see a big fat
baby Yes. pudgy, cute, you want to pinch
its cheeks. All right. And big
balloonlike uh arms and legs.
Everyone smiles and and that's how we
know that fat can't be all bad, right?
In fact, if you saw a baby that had
chisel cheeks and long thin arms and
thighs like a like a runway model. Yeah.
I' I'd be like, "Somebody called child
service 911." Right. Okay. So, the the
the fact of the matter is that our body
fat is is really really important. It's
actually releases hormones. It's a it's
one of the endocrine organs. Our body
fat's actually an organ in our body. Wait.
Wait.
Your body fat is an organ. Body fat's an
organ. It actually produces hormones and
these fat produced hormones actually
help our body absorb blood glucose. So
the fuel tank actually produces the
stuff that our body needs to run the
engine glucose so we have energy. That's
so cool. And in fact, one of these uh
hormones is called adyponectin. All
right. Now you might not have ever heard
of a dipeneectin. Actually a lot of
doctors never heard of a dipeneectin.
But what if I told you a dipenectin
works with insulin and we know we know
insulin basically helps your blood
glucose takes all that energy and you
know people talk about glucose spikes
and high glucose and low glucose and
insulin insensitivity. Look insulin is
the hormone that is made by your
pancreas in order to be able to draw
blood glucose into your your muscle so
you have energy so you can run. If
you've got problems with your insulin,
that can lead to diabetes, right? Okay.
But do you know that insulin can't do
the job by itself very well? No. Okay.
Insulin needs a partner. It's like a
like two cups on a beat. Don't tell me
it's fat. It is adipeneectin is the
hormone that insulin, which is made by
fat, helps insulin do its job.
Adipeneectin is so important, by the
way, Mel, that if I were to take um a
sample of your blood and send it to the
lab and ask it to measure every hormone
in your body, everyone. Okay? Estrogen,
thyroid, hormone, you know, you name it.
Thy okay, I will tell you a dipenectin,
your dipeneectin will be 1,000 times
higher in amount than any other hormone
in your body. A thousand tells you it's
important. fat made by fat by body fat.
So body fat actually is good. It
actually helps us not surprisingly use
our energy. Now if you have too much fat,
fat,
guess what happens? The fat gets really
really big. It gets really really
inflamed and now the hormone engine
doesn't work anymore. You're not
producing the right amount of
adipidctin. Now insulin is not going to
work very well. Now you're going to have
a metabolic problem. Okay? And this is
why overeing and overeating especially
lowquality fuel food is so damaging to
your body. But you but because it's
hardwire all hardwired into us if we
take the you know realize that we have
the agency to be able to make those
choices for better quality fuel right
and don't eat too much and get a little
more active. You know that makes me
think of another question Dr. Lee. Is
there a way to lose weight and still
enjoy food? I mean, how do you want us
to think about this? Okay, so I like to
think about it in a much simpler way.
Okay, metabolism is how your body gets
energy and burns down energy. Just like
if you were a car, okay, human
metabolism is really about just putting
fuel in your body, right? Once you're
done eating, okay, it's kind of like
you've stopped filling up your tank. Now
you're driving back on the road about
your way. you're burning fuel. And
that's what we do when we finish eating.
We're loading up in the fuel. We're
finished. Now, we're burning the fuel.
And basically, that's how we live day in
and day out. That's how how we work. And
the quality of fuel actually matters.
Now, I want to say one thing about
besides quality of fuel. Yeah. It's
quantity of fuel. You fill up your tank.
It's a metal tank. All right? And you
fill it up. When the when the gasoline
reaches a certain level, it'll go it'll
force the nozzle go to click and it
won't no more gas will come out. Yep. I
feel like I don't have a click, Dr. Lee.
Okay. Well, imagine what would happen.
And this is what happened. Used to be in
the old days with the filling stations.
No click. What's going to happen? You're
going to easily overfill your tank if
you're not paying attention. The tank's
going to overflow. The gasoline comes
right out of the car, runs down the side
of the car, around the tires, and pools
around your shoes. And now you are
standing in the midst of a dangerous,
toxic, flammable mess. Right. Right.
Okay. Now that's at what happens at the
gas station, at the dinner table or the
pantry or the drive by convenience
store. All right. We if you don't
actually control the amount of fuel that
you put in your body because we don't
have a clicker just as you said, we can
keep filling it up. What happens is that
our fuel tanks are our fat cells. Our
metabolism uses body fat. Body fat is
very very important. It's healthy. We
want our fat cells to be they serve as
our fuel tank. When you eat, you you use
some of the energy just to up run
around, but the rest of it is stored in
the fuel tank, which is our fat cells.
We call them atapost cells, atapost
tissue. And you add up a lot of little
tiny little fat cells. You got a chunk
of fat. Now, because we don't have a
clicker, the more you eat that you're
going to fill up your tank. Oh, you're
still eating. Let's fill up another
tank. Fill that one up. And by the way,
each tank car is metal and fixed. It
won't expand. Body fat, fat cells can
expand to three times 300%. You can
really blow up a fat cell with fuel,
meaning food that you eat up to 300%.
Like a balloon, like a water balloon. So
now you're still eating. Let's blow up
another one. Oh, still another one. One
more piece of cake. One more second
helping. Another one. Oh, and by the
way, once you run out of fat cells,
guess what? Your fuel texture, your body
will look for stem cells to create brand
new fat cells and now you can keep on
loading them up. Now, think about this.
Wait, so you're basically if you eat
beyond the click in terms of what you
actually just need for fuel. Yep. Your
body is designed to through fat cells to
create storage tanks for all this fuel.
And when you run out of the storage
tanks in your fat cells, your stem cells
actually kick into gear and create more
cells to hold this energy. More fuel
tanks. Exactly. Wow. And and this is
this can happen over the course of your
whole life. So the more you overeat and
it's even worse if you use poor quality
fuel. Now, excess body fat in this
situation is exactly the overflow, the
overfilling of your fuel tanks. So, if
you follow your hard wiring, if you fill
up your tank only to what it's supposed
to be and don't overflow, you will
actually follow those four patterns. But
how many people do you know who control
their eating in a way that's mindful so
you're not overflowing your fuel tank?
And the reason I'm actually saying this
is that, you know, over the course of
the year, you pick the holiday. All
right? You could talk talk about the
winter holidays, you can talk about
Easter, you could talk about the summer,
Fourth of July, you could talk about any
holiday you want. All right? Um, uh,
Thanksgiving. You're talking about the
experience we've all had, which is
sitting down with family and friends
with a incredible food in front of you.
And what you want to do is fill that
plate up and eat it and then go back for
seconds. Right? Okay. And how many of us
have felt this? You go back, you you
have one more or two more forkfuls after
that second plate and you're like, "Wait
a minute. I shouldn't have done that."
You know that you've actually um uh
overfilled your tank. Absolutely right.
That's like not the click. That's the
leak. You're now you're sitting in this
toxic flammable mess. And in fact, by
the way, that extra fuel will indeed
leak out of your fat cells eventually.
And when we when I use the word
flammable, it is very inflaming. So, in
other words, when you overeat, too many
calories, you blow blow up your body
fat, it will eventually like like a
water balloon, like it can't hold
anymore. It starts to leak out. And now
you've got fat that leaks out all
throughout your body. You know, the
organ that actually picks up all that
fat? No. the liver. So, you've heard of
non-alcoholic fatty liver disease. Uh,
no I hadn't. That is a condition where
you overeat. The fat flows out of your
fat cells because they can't hold
anymore. Like you've you've strained the
storage capacity to the limit. The fat
leaks out into your cells, gets trapped
in your liver and your liver becomes
replaced by liver cells become replaced
by fat. It is a It used to be alcohol
and hepatitis that were the biggest
causes of liver transplant. Yeah. Now
livers are failing all around the
country because of non-alcoholic fatty
liver disease. So this is the silent
epidemic. It's it's nasty because um uh
your when your liver fails, that's your
detox. You talk people talk about going
to detox, you know, going to the spa for
a cleanse, detoxing. Your liver does it
every single day. So we need to do that.
The good news is all of this, the extra
body fat, the leakiness, the
inflammation, the the clogged up liver
that's going to fail on you, it's all
reversible if you make good choices.
Even if you have a lifetime, decades of
making bad choices, you can actually
work your swim your way back to your
baseline operating system. Okay, I want
to offer up a visual for the person
listening and I want to see if this
could be helpful. So, as you were
talking about the fact that we all have
that food is fuel that we have a tank
for fuel inside of us and when we
overeat or we just have too many
calories or we're too sedentary and
we're not intaking enough calories for
the fuel that we need but we're taking
in more. It's like your body finds all
these extra fuel tanks inside your body.
And that's basically the purpose of fat
cells, storing extra energy and fuel.
So, I all of a sudden got this visual of
a pickup truck. And the pickup truck is
barreling down the highway and it's not
just got a full tank of gas, but in the
back bed of the pickup truck, there are
all kinds of fuel cans just piled high.
And if I'm listening to the good news
and I'm listening to your excitement
about the fact that your metabolism
based on research, your ability to burn
the calories and burn the fuel
effectively that it's basically the same
from your life, no matter how many fuel
tanks you got in the back of the pickup
truck. And that if you were to start to
follow the advice, slowly but surely
that pickup bed would become empty
because your car your internal body's
ability to just drive down the highway,
it is always there no matter how much
fat is stored in your body. Is that
true? That is completely true. And that
means you can offload that fuel. Okay.
Okay. Okay. So, if you if you exercise
and you're burning more fuel, that's
basically throwing some of the tanks off
the pickup truck. So, you're lightening
the load, so to speak. Okay. So, now I
want to know, Dr. Lee, how the hell do I
lose this fat? You know, I see all over
the place 10 days to shed 20 pounds and
all these diets that, you know, keto
this and do that over here and do this.
What do you actually do? Let me give you
some really simple tools that anyone can
actually use that they probably even
heard about. One is called intermittent
fasting, okay? But I'm going to debunk
that, too. Oh my god. So, you're telling
me to do it? Now you're debunking it.
Let me tell you, first of all,
intermittent fasting is thought of as a
health fad, a trend that everybody does.
And you got to go, oh, what is it like
16 hours of not eating and squeeze
everything in eight hours? Hey, listen.
That would be very hard for someone like
me and probably like you running around
all the time. Okay, it does it doesn't
work very well. But let me tell you, uh,
that there's more than one way to get at
it. And the best way to intermittently
fast is uh to take advantage of the fact
that when you're sleeping, when we're
sleeping, we're not eating. Okay? When
we're not eating, we're fasting. Okay?
So, sleeping is intermittent fasting
because we don't sleep all the time. Uh
uh and when we get up and we break our
fast, which is called breakfast. All
right? Um and that's the best way to get
intermittent fasting. But I got to give
you a little understanding of this,
okay? Because after you eat the last
bite of food the night before
or your body is like, "Okay, is that is
that it? That's all that that's the last
drop of fuel we're going to get
tonight." The moment it realizes you're
not going to put any more fuel in your
body, your body, your metabolism
recognizes. It goes from fuel storing
mode. Come on, give some more. Let me
put in my fat. Oh, no more food. Let's
now switch gears.
Okay. Like like literally like a gearbox
in a car. If you're um uh if your body
is a Ferrari, all right, and you're
going you're going to switch gears when
you're no longer eating, it switches
into fuel burning mode from fuel
storing. Let's load up that body fat to
fuel burning. So when you're sleeping
and not eating, your body's burning down
fuel from your fat cells. You're
actually losing weight, burning fat
while you're sleeping. Well, how long do
you have to not eat for this to work?
So, this is actually the important part.
We know that eight hours of sleeping is
the healthy amount of sleeping for all
kinds of things. Brain health and
metabolic health and anti-aging and
everything else. You want to sleep
eight. It's more like seven to nine.
Eight's like right in the middle. Eight
hours is where you're going to start to
get that benefit. But let me tell you
how anybody can expand their body's own
hardwired fat burning. Period. Okay.
Okay. So, what you do is you expend it
on both sides before you go to bed and
when you get up in the morning. Let me
talk about the the night before. All
right. So, like if you eat sit down and
eat at 700 and you're done at 8, when
you put your dishes away, no more
eating. All right? There's no midnight
snacking. Don't take a bag of chips with
you and sit on the couch and watch the
game or whatever else you might do. All
right? Don't be nibbling. No last minute
before bedtime, open and get that piece
of pie. When you're done at 8, when you
put your dishes away, that's it. Now,
let's say you go to bed at at 11:00. I'm
just going to give an example. Eat
dinner at 7, stop eating at 8. Put your
dishes away. No more food until the next
day. And no drinking. And no drinking.
Actually, tea is okay. All right. As
long as you have milk in it. No, no
drinking for sure. Anything with no more
calories. Okay. 8:00. Let's say you go
to bed at 11. Okay. That's 3 hours
between 8 and 11:00. 3 hours. You've
just bought yourself three extra hours
of fat burning time. 11 to 7 in the
morning, that's 8 hours. Okay? So,
that's 3 hours plus 8 hours. That's 11
hours of fat burning that you've given
your body just by not eating after you
put the dishes away. Now, when you get
up in the morning, this is like a super
little easy tip that I tell anybody. I
do. I practice it myself. Get up in the
morning. Don't do what your mom told you
to do. Right? So, when we were growing
up, get out of bed, get down to that
breakfast table, eat something quickly
so you can actually go to school and
learn something. You don't be hungry.
No, we're adults. And it turns out you
don't need to eat right away in the
morning. Get up in the morning, take
your time getting ready. And for me, I
will before I eat anything, I will go
for a walk. I'll open the door, get some
fresh air, uh maybe read a book, check
my email, whatever. Wait at least an
hour from the time you wake up until the
time that you put the first thing in
your mouth. Now that's one extra hour.
So three hours the night before bed,
eight hours, that's 11 in total of
fasting, meaning fat burning time. Now
add one more hour. Okay, by not eating
right away and you've got 11 + 1 is 12
hours. 12 out of 24 hours. 50% of your
day, you've had your body burning down
harmful body fat, extra body fat. That's
the simplest way to use intermittent
fasting. 12 hours. Now, you might say,
"Is 12 hours enough?" Yeah, because 8
hours is enough, 12 hours is a little
bit better. Clinical studies have shown
that 12 hours of fasting much in a way
that I've told you actually is plenty
time to actually lose weight over time.
So, are you saying that this is a tool
that you that based on the research
anybody can use to eat in an 8 hour
window from like noon to 8:00 p.m.? Yep.
And that will help you no matter what
your health looks like. That will help
you kick into fuel burning and fat
burning mode without really having to
even worry about the food yet. You don't
have to break into a sweat doing that
because it's all very easy. I mean,
plenty of people are already doing this.
But the key thing, Mel, is that you want
to make sure that when you finally do
eat, whether it's breakfast or lunch,
you don't overfill your tank. Well, how
do you know when you're full? I know
this is a kind of an odd question to
ask, but I love food. Espe like
especially if I've got something in
front of me that I'm really love like a
big juicy burger that you know the kind
you squeeze to try to get in your mouth
and some of the juice is coming down.
There is no way I need to eat that
entire thing especially if it's a smash
burger with a couple patties and so yet
I like how do you know when enough is enough
enough
and the click has happened right? So,
it's all hardwired inside us. And the
problem why we miss the cues that our
body sends us that we have actually
filled up our tank is because we eat too
fast. Oh, all right. So, when you eat
quickly, right, busy people tend to eat
really quickly. Distracted people tend
to eat quickly. If you're just checking
out social media, you're not paying
attention and you're eating by yourself,
you're just shoveling food in your
mouth, you're paying attention to
something else. That is a common mistake
that we all make is that we're
distracted and we're used to just
shoveling all the abundant food that's
placed in front of us. Okay, let me just
tell you something that I learned before
I went to medical school to be a doctor.
I did a gap year and uh in my gap year I
went to Italy and Greece, the
Mediterranean and what I was interested
in studying there was the connections
between food, culture and health in
those places. Now, this was long before
people were talking about the
Mediterranean diet. I came from America.
I landed in Italy. I was staying with a
host family. Uh, within a day or two, I
began realizing, wow, the way that
people eat in the Mediterranean is
completely different than what I grew up
and what I'm used to. We in America sit
down and we're gobbling food. We're
we're we're complaining about things.
We're eating with somebody else. uh
we're caveting about, you know, some
problems going on. We're eating fast.
There's way too much food in front of us
and um uh or we're eating alone. Yeah.
And you're eating alone. You're doing
you're distracted by something else. And
before long, you know, you've cleaned
the whole plate. All right. And you
don't you don't even realize what you've
eaten. It might taste good, but you're
not thinking about it. In the
Mediterranean, in Italy specifically,
and it's as clear as day for me, you'd
sit down for food. You would never eat
by yourself. you would always eat with a
friend or a family member or a co-orker.
All right? You you would take the time
to order the food and when the food
comes, you're not you're not caveting or
complaining about your boss or you know
the family or the weather or the sports
team. You are sitting when the food
arrives with full of gratitude and
talking about the joy of the food. Man,
this pasta was just like my mother made.
Is this the right season for it? Yeah.
Yeah, you should see the mushrooms that
we have. How do you how do you make it?
People would talk about their food,
okay? The food that was not just
something that was shoved in front. You
would engage with the food and when
you're eating the food, you would taste
the food and talk about the food and
people would enjoy the actual part of
eating. The enjoyment of the food, the
mindfulness was completely different.
And by the way, they never ser over
sererve you. All right. More. So, do you
have a rule for that? Like would you use
like a sandwich plate instead of a
dinner plate? So here's what I always
tell people. Whatever your eye wants to
actually put onto your plate, right? So
think about a this is the classic meal I
always talk of is Thanksgiving meal.
Like you're all getting together, maybe
you haven't eaten all day and now it's
all this great food that reminds you of
your all the happy times. You got to
load your plate up, right? What I tell
people that's a mistake. Whatever your
whatever your eyes tell you you want to
put in only to take twothirds of that
plate. Okay. Okay. Two thirds. Leave a
third. Leave a third back. Okay. Never
go for seconds. All right. You will
actually and just eat those two/3s and
really enjoy the taste. Savor the taste.
You know, if you're a foodie like me,
you enjoy great tasting food. All right.
Doesn't have to be fancy. It could be
super simple. Uh it could be comfort
food. Eat it slowly to savor it. Okay,
that savoring the food is something I
notice is always done in the
Mediterranean and also in Asia. You
know, two of the healthiest cuisines in
the world down. You know, Dr. Lee, you
have a 4-week meal plan that you've
designed based on almost 30 years of
experience. Can you break down some of
the key features for me and the person
listening? Yeah. Okay. So, wherever
wherever your starting point is, this is
the key thing. You can always begin a
healthier uh uh life and get over your
own body fat. Like like you can win that
battle easily by doing a couple of
things. I tell the first thing you do is
to um do an assessment, a food diary is
what I call it. Okay? Don't try anything
yet. Just do what you're going to do for
a couple of weeks. Take out a piece of
paper or maybe even notes on your mobile
device and just record what you're
eating and how much you're eating every
single meal. Why is that important?
Because a lot of us don't realize what
we're eating and how much we're eating.
Every time you snack, pop out that piece
of paper or your your notes section and
and write it down. No guilt, no shame.
Uh this is all about just recording it.
Okay. Now, after two weeks, go back and
look at it. And most of us will be
surprised at what we ate, how often we
ate, and how much we actually ate. All
right? By having that self-realization
by documenting it. You know, it's kind
of like uh you're trying to develop an
allowance. You're teaching children how
to spend money responsibly. Write down
what you spent and then add it up at the
end of a couple of weeks and then you'll
know exactly what you did. And after
recommending this to patients and
researching this, what might the person
who does this find or have a realization
other than god I eat a lot? Well, I
would say first um the amount of food
that they ate and how frequently they
ate. Man, I had no idea that I ate that
much and that often. All right. So the
second epiphany is by by identifying
what kind of food most people go, geez,
I kind of ate I kind of eat junky food.
All right, just documenting that for
yourself. Again, no judgment. This is
just so you can see where you are. And
that's the first phase. I say then you
go on to the swap in phase
swap in. Not swap out. Swap in. Oh, swap
in. I thought you said swap. I'm like
swamp. Like I'm like that doesn't sound
good. Okay. Who want to swap?
Right? Because basically people like go,
"Oh, so now the part now's the part
where I actually have to deprive myself,
right?" Nope. I'm saying, "Listen, you
know, when you're not eating good stuff,
let's talk about swapping in. Take
something that you love to eat that's
healthy and swap it in." Okay? And
there's all kinds of things that we uh
love to eat that is healthy. And that's
in my book, Eat to Beat Your Diet. I I
give lists of 200 different food items,
ingredients that are all delicious that
you can swap in. The reason I call it
swap in is because when you're eating
something, you're displacing something
that is not so good for you. The more
good stuff that you swap in, less room
you're just going to have in your life
for the stuff that's not so good for
you. Well, what I love about that is
because you hear the word diet to lose
weight and you immediately like and it
feels like you're going to have to
restrict and your swap in like methodology.
methodology.
It makes a lot of sense because if I
think about it, I could eat a bag of
chips and not even think about it. I'm
not going to eat a bushel of apples. No.
So, if I'm adding in something healthy,
I'm probably not going to overeat it anyway.
anyway.
Exactly. That's that's the other thing.
But you might also find, you know,
you'll be a little bit more mindful. So
do an assessment. Step one. Number two,
swap in. Okay. Number three is then do
that intermittent fasting part that I
told you. Now, the key though with this,
don't overeat when it is time to eat.
That's the twothirds rule. Okay?
Twothirds rule. And one one thing I'll
tell you that's a Japanese saying that
comes came from Confucious is called
stop when you're 80% full. Now, I'm
going to tell you how you know this. Um,
but there's a the Japanese saying is
called harah hachi bunmi. Harahhachi bunmi
bunmi
really means just listen to your body
when you're about 80% full. How do you
know when you're 80% full? Well, I have
to unbutton my pants usually. Well,
okay. By the time you feel full, yes,
you've already passed 80%. It's true.
you know, like I just I kind of just
feel that that sense that oh, but I just
there's just one more bite and it's not
ever as good as the one that came
before. Listen, here's here's an
example, Mel. You know, like when you're
parking a car like in a in a parking lot
and there's like those little cement
things in front, right? Like you're
pulling it up a little bit further, a
little bit further, and you know, like
when you start hitting that when you
hear that grading sound in your car,
you've gone too far. That's what happens
when you have to unbutton your your
pants. So, but if you eat slowly and
then listen, this this is a very
important point. You want to stop eating
when you're satisfied, not when you're full.
full.
When you feel, oh, that was pretty good.
Not when you're full. We We're so
trained to look at the volume of our
stomach, the pouching. We're looking for
We're trained to unbutton our pants,
okay? But really, if you eat slowly and
mindfully and take your time and savor
your food, at some point when you put
your fork down, you're going to go,
"That was pretty good. I like that.
That's 80%." I love that. What are the
top five foods that we should add in to
boost our natural metabolism and lose
weight? Okay, so a lot of people don't
know this, but there are certain foods
that will fire up your body's extra fat
burning uh uh machinery. Now, we didn't
talk about this yet, so I'm going to
quickly uh slide this in. Please do. You
got white fat, which I told you is the
wiggly jiggly kind you see in the
mirror. Yep. Uh um it's under your chin.
It's under your eye. You're looking at
me when you say this. Like, are you
saying that I have white fat under my
chin? the wiggly,
the muffin top, the thigh, the butt.
That's why God, have you seen me naked?
Dr. Lee, you're describing me. I'm
sorry. And it's also in the tube of your
body, the visceral fat that expands your
waist tube of your body. Look, our our
body is a tube, right? Think about it,
right? And inside the tube of our body
is our organs, but our fat can grow
inside there. Got it? Our guts are
called our viscera. So visceral fats,
the fat that grows around our guts. The
more you load up that extra fuel, the
more that fat grows, starts to strangle
your organs, and when it becomes
inflamed, it's really dangerous. That's
a dangerous kind of fat. So, you want to
burn that fat down. Okay? Now, it's
called brown fat. Okay? Brown fat is not
wiggly jiggly. We love brown fat. Okay?
Brown fat is close to the bone. It's not
even near the surface. It's around our
necks, plastered around our necks, under
our breast bone, a little bit between
our shoulder blades, and scattered in
our belly a little bit. Brown fat is not
white fat. Brown fat is a kind of fat
that when you activate brown fat, it
fires it up like uh a space heater.
Actually, another analogy I get that's
even clearer is that if you got a gas
cooking range in your kitchen and you
want to heat up some water to make some
soup or some tea, what do you do? You go
to the gas range, you turn the knob,
click, click, click, whoosh.
That's what brown fat does. Okay? burns
the jiggly fat. It burns away the jiggly
fat. When you turn on brown fat, you
burn down the white fat. So, how the
heck do I turn on the brown fat? Okay,
so we originally evolved brown fat for hibernation.
hibernation.
Cold temperatures
trigger brown fat and the brown fat
burns down the white fat to give energy
and heat. It's a process called
thermogenesis. So when you hear about
cold plunges being good for your
metabiners, indeed it does. Indeed it
does it because cold temperatures in our
body will trigger on our brown fat.
Well, now I'm motivated. So how long do
I have to stand in a cold shower in
order to like ignite my brown fat to
burn the jiggly white fat? So listen,
I'm a medical doctor. So I am very
careful to tell people that before you
do something that could create a shock
to your system like cold plunge or super
cold shower, you should probably talk to
your doctor about it or a healthcare
provider to make sure that you're not
making a move that's not good for you.
You might have high blood pressure. You
might have a heart rhythm issue. So
please don't just like uh solo this on
your own. All right? You really need to
be able to do this. But if you want to
actually if you get into a warm shower,
turn that temperature down until it's
cooler. All right. So now you're not
endangering yourself. Yep. You know, I
think if you're in there for 10 minutes
of a cool show cool, I'm not saying
freeze it. Oh, okay. Turn it down cool.
Then turn it to to so so it is hard to
stand it. Okay? And you'll start feeling
it like you start feeling it. Like look,
go out to the winter without a coat on.
You can go out there for a little while,
pick up your mail at the end of the
snowy driveway, all right, and at some
point you're like, "Oh man, this is
getting a little bit." When you start
feeling this is getting a little bit
too, stop. Okay. Okay. And that's why
it's true. Like some people will get
these like ice baths. They're going to
do their cold plunges in the morning,
please. When you start feeling like
you're, you know, uh, going down with
the Titanic, like you better get out of
there. All right. But the brown fat
turns on. Now, here's the cool thing.
Besides cold temperatures, it turns out
that certain foods that you can eat will
trigger your brown fat to turn on and to
start burning down fat. Food, eating
foods can turn on your good fat to fight
bad fat to burn down excess fat and lose
weight. All right, talk to me, doc. So,
what are the top foods we need to eat to
turn on the brown fat to burn the jiggly
fat so I can lose weight? You can find
this in any grocery store, in the
produce section, in the middle aisle.
Let's go to the produce section. Take a
look. All right, so apples. It turns out
that apples have something called
chlorogenic acid inside the flesh of the
apple, right? Um, and that chlorogenic
acid turns on your brown fat. Wow. And
it'll start to burn down your white fat.
Okay. What What else is in there? What
about broccoli or kale or bok choy? I
love bok choy. I like to cook. You know,
you cut off the bottoms, you wash the
leaves, take a walk or a skillet, little
extra virgin olive oil, a little garlic,
sauté that up, little oyster sauce,
boom, that's a two-minute meal. The
chlor the sulforophanes in your greens,
trigger your brown fat to burn down
extra body fat. Now, obviously, how you
cook makes a difference, right? I I said
olive oil. I didn't say butter, okay?
Because if you actually use olive oil,
guess what? olive oil, which you find in
the middle aisle, extravirgin olive oil,
has bioactives. Like people like me who
study this. So I tell people, please
don't try to memorize all these terms.
Just trust the people like me who do the
research. We know what they are. And
extravirgin olive oil. You've got hydroxyolocanthol.
hydroxyolocanthol.
These are two mother nature's natural
brown fat triggering, metabolism
activating, fat burning substances. You
saute with that with olive oil. Now you
actually have the greens and the olive
oil that will trigger your brown fat to
turn it down. You must be really fun to
go grocery shopping with. I could see
you in the Oh, look at the olive oil.
You know what? By the way, if you check
out uh my YouTube channel, I actually
did a video where I went to markets all
around the world, uh New York, and I
went to one in France to show people
what I'm looking at and why I'm looking
at it when I'm actually shopping. But
it's easy to do. The things that you
think are going to be healthy for you
tend to be healthy. And then sometimes
there are things that you're not sure
would be healthy that actually turns out
to trigger brown fat, like a can of
beans can actually do that as well.
Well, let's talk about the five things
that you recommend that everybody add
because the team went to the grocery
store and we have here on the table some
of the things that you mentioned and so
I would love for you to just kind of
point out some of the stuff on this
plate. tell us about the five things
that we can add in or things that are
really important to add in and why.
Okay, so let's just dive right in. One
of my favorite alltime foods are
tomatoes. Okay, and I think most people
like tomatoes, you know, not just in a
garden salad, but think about your
grandmother's tomato sauce or you go out
to Italy and you're eating some pasta or
Italian restaurant. Who doesn't like uh
some tomato sauce? Well, it turns out
tomatoes contain a natural bioactive
called lycopine.
Lycopine is found in uh uh nature. It
triggers your brown fat to burn down
harmful extra body fat. And a study in
Portugal showed this in a totally clear
way. They took young healthy women who
were grad students, okay, normal body
size, okay? And uh they told them just
go eat and exercise the way you normally
do. Don't do anything special for this
research study. The only thing they did
is they gave them one ripe tomato to eat
an hour before lunch every single day.
That's it. Okay? And they measured their
body composition. So they put them under
a scanner to look at how much visceral
fat. They measured their waistline. They
measured their blood cholesterol and
their blood sugars and all the
parameters, inflammatory markers. And
they found after a month of eating just
one tomato a day that that this is the
only thing they were able to lose one
pound with just one tomato one hour
before lunch. What? That's the power of
the lycopine in the tomato. You don't
have to do extra exercise. You don't
have to limit your calories. Just eat
the way you want. That just shows you
how powerful a food actually is. Now
lycopine is what's doing this. If you
want the lycopine to really fire up.
Now, lycopine, pick a tomato off a vine
and eat it like an apple. It's going to
be good for you. It's going to do its
thing. If you want the lycopine to be
supercharged, I do. What you want to do
is you want to heat it up, sauté it,
okay, 190° Fahrenheit for 20 minutes,
okay? Will amp will amp up the power of
that lycopine by 250%.
Because the heat will change the
chemistry of the lycopine into a form
your body loves to absorb. So, this is
why Mediterranean food, whether you're
talking in Spain, Greece, Italy, heating
up, cooking up that tomato sauce,
simmering it gently, right? Okay. Um,
oh, by the way, lycopine likes to
dissolve in body fat. In fact, this has
been studied at Tus University, you
actually feed some young people uh a
tomato with lycopine or foods that
contain lycopine, they are able to track
where that lycopine goes. You know where
it goes? And it goes, they found it. It
goes right to your butt, right to your
thigh. It goes homes in. Dude, I'm
having a tomato right into the body fat
where it triggers your brown fat to
fight that fat. This is amazing. Okay.
Well, you know what's so cool about this
is you're using
the research and the science, which you
are clearly so passionate about, to
truly teach us
about the extraordinary power of your
metabolism and how it's designed to work
correctly. And if you feed it what it
needs, the proper fuel, Yeah. it like
turns on for you. There are some other
things that we have on the tray here.
But what what else do these magical
things do? Pome pomegranates. Okay.
Pomegranates. You can have the
pomegranate seeds on a salad. You could
have pure pomegranate juice. Okay. Um
and pomegranates, they're pretty sweet,
so you got to not eat too much of the or
not drink too much of the juice. Um
actually, you just need about eight
fluid ounces, one cup. All right.
Contains a natural substance called
eligitanins. Again, don't worry about
trying to spell check it out. It's it's
complicated word.
mother nature's pharmacy is found in the
juice of a pomegranate and what that
does is it activates your gut uh to
secrete mucus healthy mucus but how do
you move stool how do you get regular
you want to keep it all moving right so
you need mucus mucus slip slides a thing
all the way down um your your other end
mucus that healthy mucus will grow a
bacteria a healthy gut bacteria called
acromancia Mucinophila. Mucinophila
means it loves mucus. Acromancia. This
is the name of a gut bacteria that
everyone who's listening to this and
watching this should pay attention to. A
ker msia. Acromancia. Turns out
acromancia is a guardian of our
metabolism. Acromancia um activates our
immune system, lowers inflammation. And
this is smoking hot research, Mel. All
right. I'm just telling you. I love how
you talk about this piece of acromancia.
So, think about acromancia like, you
know, an armadillo. It's got kind of a
hard shell on the outside, little pieces
on it on the outside. One piece has just
been discovered. It's called P9. P is in
Peter 9. That fragment of acromancia,
whether the bacteria is alive or blown
into a hundred pieces, that bacteria,
that piece of that bacteria causes your
body to produce its own GLP1,
which is exactly what ompic and these
prescription drugs are trying to do. So,
pomegranates grow acromancia. Acromancia
will cause your body to create GLP-1.
And what has GLP-1 done? low lowers your
blood sugar. It helps you lose body fat.
Wow. Okay. That's actually these
discoveries that are being made. Food is
medicine, right? Like that's what I do.
It's super cool. Um but if you're going
to drink pomegranate juice, be very
careful. Here's a practical tip. Go to
the grocery store, look for pomegranate
juice. I I tell people, don't make sure
it's pure pomegranate juice. Always,
always, always check the ingredient
label to make sure it's not really apple
juice. It's got a little squirt of
pomegranate in it and red food coloring.
Don't do that. Get the real deal. Or
just buy the pomegranate. You know why?
Because when you have the whole
pomegranate, you're going to get the
dietary fiber from the seeds. And those
seeds, the dietary fiber feed your gut
microbiome, making the acromancia even
happier. That's incredible. Okay, that's
incredible. What does a kiwi do? Because
I see kiwi. Kiwi is amazing because
number one, kiwi is a great source of
vitamin C. C is in charlie. All right.
What does that do? that lowers
inflammation. Now, if you've got a lot
of if you're carrying around extra body
fat, you're inflamed. No doubt about it.
So, just having a kiwi, one kiwi a day
gives you a big dose of vitamin C to
lower that inflammation, and you will
feel the difference. All right? You feel
just less uh rzed up inside. Now, the
other thing is kiwi has is uh has a lot
of dietary fiber, and that dietary fiber
can change your healthy gut bacteria. If
it's not so healthy, it'll start to grow
the healthy stuff in 24 hours. A kiwi a
day in the next day, you will start
seeing those beneficial effects. What?
Wait, the next day? 24 hours. So, I eat
one kiwi. One kiwi will be you you'll
start seeing the you'll start feeling
the beneficial effects. It'll take an
unhealthy back gut back gut bacteria
colony start to make it a little
healthier just in one day. After four
days, you're going to get even more. All
right. So, this is the this is why it's
so important to think about this. The
kiwi a day for breakfast is super easy.
Uh I love kiwi. Uh it's it's really
easy. Oh, by the way, the skin of the
kiwi, amazing source of dietary fiber,
but who eat that? Who would eat that? I
don't know. I'll tell you. I wouldn't do
it either, but you know how you do it?
Make a smoothie. Oh, okay. Uh eat the
kiwi with a spoon. Toss the skin into a
blender to make the smoothie. It'll
disappear and you'll get a huge amount
of dietary fiber. What What a great tip.
You should have a cooking show. I really
think you should have a cooking show.
Talk to me about matcha. Matcha. All
right. Matcha is one of my favorite ways
of having green tea. Now, we know green
tea, it looks like you're drinking some
green tea in front of you right now. You
know, you have it in a tea bag. So the
tea leaves are steeped in the hot water
and the polyphenols, the kakans come
dissolving out of that into the water
and you sip it and you get the good
stuff, the kakans, which by the way turn
on your brown fat to trigger down and
burn harmful white fat. All right, watch
me drink my tea now. Have a sip. Have a
sip. All right. Now, but I gotta tell
you, matcha, matcha is a a heck of a lot
more powerful than tea in a bag because
matcha is the entire tea leaf ground
into a powder. Now, you get 100% of the
polyphenols. There's nothing left inside
a tea bag. The whole shebang is in
there. And the dietary fiber, good for
your gut microbiome. So, you want a dose
of the polyphenols from tea. Drink
matcha. You get the fiber. you get 100%
of the polyphenols. It's super super
powerful and that's been shown to burn
down harmful body fat. How do we know it
burns down harmful body fat? Is because
it actually shrinks your waistline. You
can actually lose an inch of a belt
you drinking matcha by drinking matcha.
And that's been studied uh by
researchers in Japan in clinical
research. All the foods we're talking
about. Now, I need to clarify though
because matcha tastes like dirty grass
at times. So, if I want to add in a
little sugar or a little something, am I
killing all the benefit? I would not. I
would not. I would not listen. If you
have a if you um are struggling with the
taste of matcha, which is Listen, it the
reason it tastes like grass is because
it's a whole damn leaf in there. Okay,
here's what you do. Make a smoothie or a
shake with it and just pour it in there
and it'll disappear right in the
background. All right, Dr. Lee, you're a
genius. It's It's the simplest way.
Okay, now uh so matcha is really good.
All right. Um, dark chocolate. Dark
chocolate. Who doesn't like dark
chocolate? Who doesn't like chocolate?
All right. Well, it turns out a lot of
people get confused. They're like, "Dr.
Lee, you're telling people to eat
chocolate?" Yes, I am. And the reason is
because chocolate is actually a
plant-based food. What? Well, chocolate
is made with what makes chocolate is
cacao. Okay? And cacao comes from the
cocoa uh bean pod that is growing from a
tree. And you take these uh pods which
are shaped like a football. They're
heavy. All right. You cut them open. You
peel off the outer skin. You dry it. You
ferment it. You crush it up into a
powder. And now you mix it into make
chocolate. So chocolate's a confection,
but it's made with a plant-based food.
What's in that seed pod? Polyphenols up
the yin-yang. One of them is called
proanthocyanid. Let me just tell you,
the more cacao you have in your
chocolate, the higher percent cacao,
right? You've heard about this, 60%,
70%, 80%, 90%, 100%, right? So, the
higher the percent and you what you want
to look for is 80% or higher, you're
getting a ton of these polyphenols in
your chocolate. All right? And those polyphenols
polyphenols
trigger brown fat to fire off and burn
down your harmful white fat. All right?
Dark chocolate does that. Now, the
darker, the more bitter it's going to
be. So, what I like to do, what I tell
people, like just get a little square of
it, and have it with coffee. You've
created mocha.
Bite of chocolate, sip of coffee, you've
created your own mocha. And guess what
coffee has? Coffee also has polyphenols,
chlorogenic acid. Oh, didn't you hear me
say this before with apples? That's
right. Coffee has chlorogenic acid. So
coffee, a cup of coffee will fire up
your brown fat to burn down the harmful
white fat every single morning. Wait, so
coffee with chocolate helps you burn
fat. Yep. That's a double-barreled
approach. Matcha, kiwi,
pomegranates, and tomatoes help you burn
fat. That's right. And so does edeetame.
You have a little thing of edamame on
this plate here. Uh edetomame, soybeans.
It turns out that um soybeans have been
shown to trigger on the burning of
harmful body fat by triggering your
brown fat. And so this is actually if
you think about the foods we talked
about, these are not like uh crazy
things you got to spend a lot of money
ordering on the internet from some, you
know, crazy supplement producer. You
don't have to be a bodybuilder. You
don't have to be a fitness champ. All
right? The foods that we love to eat can
be really healthy for us as long as you
don't overeat. Don't overfill the fuel
tank as long as you're keeping on moving
around so you're burning some of the
fuel. All right? Uh and when you're not
actually overeating the bad stuff. Now,
we haven't spent time talking the bad
the bad stuff because let's talk about
the bad stuff. Listen, my whole
philosophy is that if you spend more
time putting good things in your body,
you're just not going to have as much
room for the bad stuff. But let's talk
about the bad stuff. Look, we all know
that there are foods that are very
common that we've all grown up eating
that aren't so good for us, right? And
you know, one of the things that I got
to say upfront is I don't do what a lot
of social influencers do. I don't food
bash, brand bash. Um I don't try to
shame people for what they eat. Listen,
I I love some snacks every now and then
as as much as the next person. And it's
totally fine because if you spend most
of the time activating your body's
healthy systems, the hard wiring, you
can afford to take a hit every now and
then. It's like just putting some of
that crappy gas in your tank every now
and then. You're going to bounce right
back. We're very, very resilient. That
said, I do think it's important for
people to understand that, you know,
we're beginning to understand why
certain foods uh that are not so good
are really bad for you. Okay. And a
great one that I always pick up with is
soda. Okay? Uh whether you get the blue
can or the red can or whether you have
regular soda or diet soda, any soda is
really not healthy for you in the long
run. Even the zeros and the diets and
especially those. What do you mean
especially those? Especially the diets.
The history of soda goes, I think, back
to France where they were serving fruit
juices and somebody came up with this
entrepreneurial idea. Let's bubble some
things into the fruit juice and see if
we can actually uh have a crowd-pleaser.
All right? And I think that was the
birth of soda. All right? The soda
fountain, everything else, right? You
got to actually put the ju you got to
put the gas in there. Fast forward 20th
century, now you've actually got mass
production of these sodas. Turns out
that regular soda, regardless of what
what kind of what brand it is, actually
contains a can of regular soda, contains
7 to nine teaspoons of cane sugar. Wow.
You come to my house and I offer you a
glass and and I put nine teaspoons of
sugar in it and say, "Here, have this,
Mel." You'd go, "That's disgusting. I'm
not going to do that. That's what's
happening when you're actually drinking
soda. Wow. Now, that amount of sugar
overload, carb overload, we talked about
carb overload earlier. All right. Now,
you're like really flushing out. You're
that tank's filling up real fast now and
spilling over. But on top of that,
you're overloading your metabolism
because remember those hormones that
have to collaborate to be able to really
bring in the blood sugar to make sure
you got enough energy. When you flood
that system, all right, uh your sister
your system doesn't go so well. It
doesn't function so well. It starts to
derail a little bit. Listen, a single
can, even two every now and then, you're
going to be just fine. All right? Your
system, your body's not going to love
you for it, but it'll get back to itself
pretty quickly. But, you know, when I
was in medical school, I remember
distinctly there was a classmate of
mine, so future doctor at the time, uh,
who was bragging that he would have two
six-acks of soda every single day. Wow.
To get through the day. I mean, you
know, that's 12 cans of soda. Geez,
think about the amount of sugar that
that person was actually putting into
his system every day. It's like 108
teaspoons. Yeah. Right. I mean, just
think about think about the big pile.
Um, now I will tell you that the reason
that the zero version, the sugar-free
version was developed is because, well,
in the 1970s and ' 80s, we started
realizing that sugar causes you to gain
weight. So, let's come up with something
else. Well, classic to the um industrial
food uh uh mindset, let's go invent
something. Let's go invent artificial
sweeteners, right? Non-caloric
sweeteners. You can eat them. They taste
sweet, but they don't actually add any
calories. That must be better, right?
Well, we thought so. Except that
research has shown that people who drink
a lot of diet soda, they actually gain
weight, too. Huh? They also gain weight.
All right. Even without sugar. But hold
on, because I thought that we talked
earlier about the fact that calories are
fuel and there's less calories. Exactly.
You're right about that. However, we
also talked about the fact your gut
microbiome helps you have good
metabolism and burn fuel. And it turns
out, and Mel, this is pretty new, like
within just the last few years, the
discovery that our gut bacteria is very
sensitive to artificial sweeteners. And
so, artificial sweeteners actually kill
off some of the good, healthy gut
bacteria. So, something that's well-intentioned, non-caloric sweetener,
well-intentioned, non-caloric sweetener, goes right down. we don't absorb any of
goes right down. we don't absorb any of it because it's not a calorie. Goes down
it because it's not a calorie. Goes down and feeds our gut microbiome, remember?
and feeds our gut microbiome, remember? And so what happens is the gut bacteria
And so what happens is the gut bacteria start to revolt. They don't do so well.
start to revolt. They don't do so well. Some of the gut die off and now guess
Some of the gut die off and now guess what? Your metabolism isn't functioning
what? Your metabolism isn't functioning normally. You're derailed from that hard
normally. You're derailed from that hard wiring and now you start to gain weight.
wiring and now you start to gain weight. So food number one that I think that you
So food number one that I think that you should stay away from are sodas. Regular
should stay away from are sodas. Regular or diet. Um uh that's that that's just a
or diet. Um uh that's that that's just a that's one of the ones that you want to
that's one of the ones that you want to stay away from. All right. Second food
stay away from. All right. Second food that I tell people to try to stay away
that I tell people to try to stay away from are these um packaged health foods.
from are these um packaged health foods. Now, you go to the airport and you go to
Now, you go to the airport and you go to uh you know, you see the the bar and it
uh you know, you see the the bar and it looks like it's got granola and all that
looks like it's got granola and all that kind of stuff in it. It seems like it'd
kind of stuff in it. It seems like it'd be a healthy bar. Take a look at the
be a healthy bar. Take a look at the ingredient label, okay? And you will
ingredient label, okay? And you will find that there are all these
find that there are all these emulsifiers, the glue that holds the
emulsifiers, the glue that holds the things together. Sometimes artificial
things together. Sometimes artificial flavorings that are actually in there
flavorings that are actually in there because, you know, the healthy stuff
because, you know, the healthy stuff doesn't have enough sweet hit for you.
doesn't have enough sweet hit for you. Um, uh, sometimes artificial coloring so
Um, uh, sometimes artificial coloring so it doesn't look so it looks a little bit
it doesn't look so it looks a little bit nicer. Or here's another one besides the
nicer. Or here's another one besides the bar. Uh, you you know like tree nuts are
bar. Uh, you you know like tree nuts are healthy, right? So you like uh almonds,
healthy, right? So you like uh almonds, macadamia, pistachios, cashews, right?
macadamia, pistachios, cashews, right? All right. You go to the airport, you go
All right. You go to the airport, you go to the the the the convenience store
to the the the the convenience store part. Oh, let me go look for something
part. Oh, let me go look for something in the health food section. There's nuts
in the health food section. There's nuts in a bag. All right. And they're
in a bag. All right. And they're barbecue flavored. Well, there's no such
barbecue flavored. Well, there's no such thing is called barbecued flavored. Take
thing is called barbecued flavored. Take a look at the ingredient label. Art.
a look at the ingredient label. Art. Those are red food coloring, yellow food
Those are red food coloring, yellow food coloring. They've got artificial
coloring. They've got artificial seasonings. It's not even real chili
seasonings. It's not even real chili pepper. It's like artificial stuff
pepper. It's like artificial stuff designed to light it up. Anything that's
designed to light it up. Anything that's manufactured like that to be healthy,
manufactured like that to be healthy, please read the ingredient label, if
please read the ingredient label, if it's if it seems like it's Greek or
it's if it seems like it's Greek or Latin or you can't pronounce it quickly,
Latin or you can't pronounce it quickly, it's probably an ultrarocessed
it's probably an ultrarocessed ingredient that's going to harm your
ingredient that's going to harm your health. It's going to increase oxidative
health. It's going to increase oxidative stress. It's going to stress out your
stress. It's going to stress out your body. It's going to cause inflammation,
body. It's going to cause inflammation, maybe damage your gut microbiome. So
maybe damage your gut microbiome. So again, you know, I think stay away from
again, you know, I think stay away from that ultrarocessed stuff that's got if
that ultrarocessed stuff that's got if it looks like it might be nuclear
it looks like it might be nuclear colored. All right, that's probably not
colored. All right, that's probably not good. Nuclear for your gut. Nuclear for
good. Nuclear for your gut. Nuclear for your gut. Don't nuke your gut. Don't n
your gut. Don't nuke your gut. Don't n Don't nuke your gut. What else should we
Don't nuke your gut. What else should we avoid? All right, another thing that you
avoid? All right, another thing that you want to actually be really, really
want to actually be really, really mindful of are processed meats. Now
mindful of are processed meats. Now look, we all grew up with processed
look, we all grew up with processed meats. I can remember, you know, one of
meats. I can remember, you know, one of my earliest memories is like going to
my earliest memories is like going to school with a with a paper bag with a
school with a with a paper bag with a sandwich my mom made with processed
sandwich my mom made with processed meats. You go to the deli. Do you know
meats. You go to the deli. Do you know what, by the way, do you know what the
what, by the way, do you know what the why they call them a delicatesscent or a
why they call them a delicatesscent or a deli? No. It's short for delicious. And
deli? No. It's short for delicious. And it was actually coming from the people
it was actually coming from the people that were trying to figure out how to
that were trying to figure out how to actually uh sell leftover meat products
actually uh sell leftover meat products in a way that would be delicious. So, a
in a way that would be delicious. So, a lot of these um salamis, bologn, all the
lot of these um salamis, bologn, all the stuff that you would actually see um in
stuff that you would actually see um in a deli are all put together from little
a deli are all put together from little scraps of meat that come as byproducts
scraps of meat that come as byproducts of the food industry. First, I'm going
of the food industry. First, I'm going to come back to that, but first, let's
to come back to that, but first, let's talk about why it's not so good for you.
talk about why it's not so good for you. That's disgusting. That's what's in the
That's disgusting. That's what's in the That's what That's what you're getting
That's what That's what you're getting when you get sliced meat. That's right.
when you get sliced meat. That's right. No. Yeah. Really? Yeah. Do you think
No. Yeah. Really? Yeah. Do you think that a turkey comes in a square? Well,
that a turkey comes in a square? Well, it kind of looks like a breast. I don't
it kind of looks like a breast. I don't know. Like I like I I and I see organic
know. Like I like I I and I see organic on the pass package because as you're
on the pass package because as you're saying processed meat, you're talking
saying processed meat, you're talking about like sliced meats. Yeah. I'm
about like sliced meats. Yeah. I'm talking about the kind that you know
talking about the kind that you know like the at the deli they move them back
like the at the deli they move them back and forth. They slice these things.
and forth. They slice these things. Well, it turns out that the World Health
Well, it turns out that the World Health Organization has identified that these
Organization has identified that these processed meats, all right, and we're
processed meats, all right, and we're not talking about like freshly
not talking about like freshly butchered, you know, prepared at home or
butchered, you know, prepared at home or at a restaurant, but these processed
at a restaurant, but these processed meats contain all kinds of chemicals to
meats contain all kinds of chemicals to be able to actually get them to where
be able to actually get them to where they are. And they have been classified
they are. And they have been classified as a class one carcinogen by the World
as a class one carcinogen by the World Health Organization. All right, we're
Health Organization. All right, we're talking about bologna, salami,
talking about bologna, salami, pepperoni. And by the way, uh I remember
pepperoni. And by the way, uh I remember I had a patient once who was a former
I had a patient once who was a former USDA inspector,
USDA inspector, okay? And he was retired by then. And I
okay? And he was retired by then. And I would love to talk to my patients about
would love to talk to my patients about their jobs, like things that I didn't
their jobs, like things that I didn't know, like the lobster guy would, well,
know, like the lobster guy would, well, what happens in a lobster boat? Well,
what happens in a lobster boat? Well, this guy, USDA inspector, I would say,
this guy, USDA inspector, I would say, um, tell me, spare no details, tell me
um, tell me, spare no details, tell me everything about the inspection, meat
everything about the inspection, meat inspection. He's like, "Well, you know,
inspection. He's like, "Well, you know, let me just tell you, I had to change my
let me just tell you, I had to change my boots, my rubber boots, um, every four
boots, my rubber boots, um, every four months because the stuff on the floor,
months because the stuff on the floor, the liquid from the of the places that
the liquid from the of the places that made processed meats would dissolve my
made processed meats would dissolve my boots." Oh my. And and so that made me
boots." Oh my. And and so that made me that that that kind of queued me in that
that that that kind of queued me in that there's probably stuff in the meats that
there's probably stuff in the meats that are not so good for you. And it's not
are not so good for you. And it's not just the nitrates. I mean, it's like the
just the nitrates. I mean, it's like the synthetic nitrates and that they put in
synthetic nitrates and that they put in there, other preserves and coloring, but
there, other preserves and coloring, but class one carcinogen,
class one carcinogen, uh, abundant evidence that it likely to
uh, abundant evidence that it likely to increase the risk for cancer, especially
increase the risk for cancer, especially colon cancer, not surprisingly, right?
colon cancer, not surprisingly, right? You're eating a lot of this stuff and it
You're eating a lot of this stuff and it goes down to your gut. But I learned
goes down to your gut. But I learned something recently that, you know, when
something recently that, you know, when you go to the deli, uh, and let's say
you go to the deli, uh, and let's say you're ordering baloney or salami,
you're ordering baloney or salami, right? It's in a It's a It's a meat in a
right? It's in a It's a It's a meat in a cylinder. And animals don't come in
cylinder. And animals don't come in cylinders like that. But again, this is
cylinders like that. But again, this is the meat scraps. And I learned about
the meat scraps. And I learned about this, by the way, from a um podcast
this, by the way, from a um podcast called Science Versus. It's a really
called Science Versus. It's a really good podcast. And uh what I found out
good podcast. And uh what I found out because I'm I'm learning about this is
because I'm I'm learning about this is that is originally the meat scraps are
that is originally the meat scraps are all put together and then the US
all put together and then the US military invented a meat glue that would
military invented a meat glue that would take scraps that you could pulverize and
take scraps that you could pulverize and and and stick in the you know like the
and and stick in the you know like the particle board that we actually have for
particle board that we actually have for wood like you know you go to you go to
wood like you know you go to you go to the big box stores these these deli
the big box stores these these deli meats are basically um the particles are
meats are basically um the particles are meat particles that are glued together
meat particles that are glued together and then molded into a cylinder. Well,
and then molded into a cylinder. Well, it's true. It does come in a tube
it's true. It does come in a tube wrapped in plastic. I just assumed that
wrapped in plastic. I just assumed that was a part of an animal's body that's
was a part of an animal's body that's been Wow. So So if I buy though sliced
been Wow. So So if I buy though sliced meats and it says organic
meats and it says organic still I I would just say Okay, look. I'm
still I I would just say Okay, look. I'm Listen, I'm a I'm By the way, I'm a
Listen, I'm a I'm By the way, I'm a reasonableist. So if you if you if your
reasonableist. So if you if you if your favorite thing is a bologoney sandwich,
favorite thing is a bologoney sandwich, knock yourself out. Enjoy it, but just
knock yourself out. Enjoy it, but just take the time to really savor it and
take the time to really savor it and don't do it very often. All right. You
don't do it very often. All right. You know that it's not good. Listen, we are,
know that it's not good. Listen, we are, you know, not to speed on the highway,
you know, not to speed on the highway, but we all do it every now and then, but
but we all do it every now and then, but it don't speed all the time because
it don't speed all the time because that's what's going to lead to the car
that's what's going to lead to the car crash. So, I'm not endorsing people to
crash. So, I'm not endorsing people to go out to eat deli meat. What I'm saying
go out to eat deli meat. What I'm saying is that just like the soda, just like,
is that just like the soda, just like, you know, the nuclear snack foods,
you know, the nuclear snack foods, processed meat ain't good for you. All
processed meat ain't good for you. All right? Tastes It tastes good. We grew up
right? Tastes It tastes good. We grew up with it, but it's not good for you. What
with it, but it's not good for you. What else should we avoid? All right, I'm
else should we avoid? All right, I'm going to tell you something you're going
going to tell you something you're going to be surprised by, and this is new
to be surprised by, and this is new research, and that's bottled water.
research, and that's bottled water. Why do we avoid bottled water? The wa
Why do we avoid bottled water? The wa the water isn't the problem. It's the
the water isn't the problem. It's the bottle. And we're beginning to realize
bottle. And we're beginning to realize that these bottled waters, I mean, come
that these bottled waters, I mean, come on. Like, I I used to carry around
on. Like, I I used to carry around bottled water all the time with me. All
bottled water all the time with me. All right. You're supposed to stay hydrated,
right. You're supposed to stay hydrated, right? Right. Okay. any vacation you go
right? Right. Okay. any vacation you go to, you're getting a bottle of water in
to, you're getting a bottle of water in your hotel room. Turns out that now we
your hotel room. Turns out that now we realize that the bottled water, the
realize that the bottled water, the bottles of plastic bottles are shedding
bottles of plastic bottles are shedding microlastics into the water. So, while
microlastics into the water. So, while we don't taste it, we're actually
we don't taste it, we're actually pouring plastic into our bodies. All
pouring plastic into our bodies. All right? Little tiny particles, plastic
right? Little tiny particles, plastic particles. And you know how much plastic
particles. And you know how much plastic we are ingesting on average every week?
we are ingesting on average every week? No. a credit card's worth of plastic
No. a credit card's worth of plastic really every week we're ingesting it.
really every week we're ingesting it. Now listen, we've known this for some
Now listen, we've known this for some years, but and I used to be asked this
years, but and I used to be asked this all the time, you know, what's the
all the time, you know, what's the consequence of the plastic? And I used
consequence of the plastic? And I used to I mean just only a few years ago say
to I mean just only a few years ago say we don't really know. It seems like it's
we don't really know. It seems like it's probably okay. Our body must get rid of
probably okay. Our body must get rid of it somehow. Now we know just in the last
it somehow. Now we know just in the last 24 months, so this is new. All right,
24 months, so this is new. All right, I'm telling you a bunch of new stuff. uh
I'm telling you a bunch of new stuff. uh that microplastics
that microplastics are detectable in the human body and
are detectable in the human body and they're associated with badness. Let me
they're associated with badness. Let me tell you, there was a study that came
tell you, there was a study that came out of Italy uh with neurologists and
out of Italy uh with neurologists and cardiologists uh uh that looked at uh
cardiologists uh uh that looked at uh people with clogged blood vessels,
people with clogged blood vessels, cardiovascular disease, uh in the large
cardiovascular disease, uh in the large vessels that feed their brain and they
vessels that feed their brain and they were narrowed down. And what they found
were narrowed down. And what they found is that when they took out the the pla
is that when they took out the the pla the clog, right? So it's kind of like
the clog, right? So it's kind of like calling a plumber in to clean the drain.
calling a plumber in to clean the drain. When they clean the drain and remove the
When they clean the drain and remove the plaque, the clogging of the blood
plaque, the clogging of the blood vessels, they found that they could
vessels, they found that they could detect plastic embedded in the narrowing
detect plastic embedded in the narrowing of blood vessels that would be feeding
of blood vessels that would be feeding the brain. More importantly, they found
the brain. More importantly, they found a correlation. The people who had
a correlation. The people who had plastics embedded in their blood vessels
plastics embedded in their blood vessels had a four-fold increase, four times
had a four-fold increase, four times increase in having a fatal heart attack
increase in having a fatal heart attack or stroke. Whoa. Okay, that's serious
or stroke. Whoa. Okay, that's serious stuff. Subsequently, we've actually
stuff. Subsequently, we've actually discovered you can actually find plastic
discovered you can actually find plastic in the brain. In fact, you can take a
in the brain. In fact, you can take a kitchen scale and measure two human
kitchen scale and measure two human brains and you know which one's got more
brains and you know which one's got more plastic in. It's heavier. You can
plastic in. It's heavier. You can measure it like, you know, like you're
measure it like, you know, like you're measuring flour for making cookies or
measuring flour for making cookies or whatever. You could actually measure the
whatever. You could actually measure the amount of plastic in the human brain.
amount of plastic in the human brain. And we found plastic in the blood
And we found plastic in the blood circulation. We never looked at it
circulation. We never looked at it before, but in a blood, vile blood in a
before, but in a blood, vile blood in a doctor's office, if you look for it, you
doctor's office, if you look for it, you can actually find plastic circulating in
can actually find plastic circulating in it. And we've actually found uh plastic
it. And we've actually found uh plastic in human testicles. We found it in human
in human testicles. We found it in human semen. Don't ask me how it gets down
semen. Don't ask me how it gets down there. And it's also found by urologists
there. And it's also found by urologists who are actually doing surgery. They've
who are actually doing surgery. They've actually found it in the flesh of the
actually found it in the flesh of the penis embedded in there probably from
penis embedded in there probably from years and years and years of being
years and years and years of being exposed to plastic. Now, is that like I
exposed to plastic. Now, is that like I I I don't mean to like it sounds
I I don't mean to like it sounds terrifying, but if you What should you
terrifying, but if you What should you be drinking your water out of? Glass.
be drinking your water out of? Glass. So, number one, this is let me let me
So, number one, this is let me let me just give you some real practical stuff.
just give you some real practical stuff. All right. Water. If if you want water,
All right. Water. If if you want water, drink put it in a glass container, okay?
drink put it in a glass container, okay? Okay, not a plastic container. And for
Okay, not a plastic container. And for those of you who are bringing your
those of you who are bringing your bottles to the water bottles to the gym,
bottles to the water bottles to the gym, get a metal one or get one that's lined
get a metal one or get one that's lined with glass on the inside. Take the
with glass on the inside. Take the plastic ones, toss them out immediately.
plastic ones, toss them out immediately. And when you go back to the kitchen, go
And when you go back to the kitchen, go root around your drawers and your
root around your drawers and your cabinets. And anything that you might
cabinets. And anything that you might have once used to store leftovers, the
have once used to store leftovers, the plastic stuff, plastic containers with a
plastic stuff, plastic containers with a plastic top, out it goes. All right.
plastic top, out it goes. All right. Replace it with ceramic or glass. Okay.
Replace it with ceramic or glass. Okay. Um, cups in your cupboard. Uh, you've
Um, cups in your cupboard. Uh, you've got, you know, the ceramic mugs. You've
got, you know, the ceramic mugs. You've got the glasses for, you know, your
got the glasses for, you know, your guests. Uh, you might some plastic ones
guests. Uh, you might some plastic ones that are out there. You know, you got it
that are out there. You know, you got it at a ball game or whatever. Out. Throw
at a ball game or whatever. Out. Throw it out. And now I feel like an idiot
it out. And now I feel like an idiot because I've handed you a silicone glass
because I've handed you a silicone glass so it doesn't make don't drink out of
so it doesn't make don't drink out of it, Dr. Lee. Don't listen. I mean, I'm
it, Dr. Lee. Don't listen. I mean, I'm telling you, PLA microplastics are a big
telling you, PLA microplastics are a big deal. Now, I'll tell you, it's almost
deal. Now, I'll tell you, it's almost impossible to get away from
impossible to get away from microplastics. They're everywhere in the
microplastics. They're everywhere in the environment. You know, they're they're
environment. You know, they're they're in the they're in the new carpets.
in the they're in the new carpets. They're in uh the the HVAC systems of
They're in uh the the HVAC systems of our house. That's different than
our house. That's different than actually ingesting it in your food. We
actually ingesting it in your food. We we breathe it in and it gets into our
we breathe it in and it gets into our body as well. But you're right. What I'm
body as well. But you're right. What I'm trying to say is that for foods that you
trying to say is that for foods that you want to avoid, okay, you don't you want
want to avoid, okay, you don't you want you want to stay away from plastics
you want to stay away from plastics whenever you can. That means don't
whenever you can. That means don't microwave something with a plastic top
microwave something with a plastic top or with a saran wrap on top. That means
or with a saran wrap on top. That means don't buy food that's packed preacked in
don't buy food that's packed preacked in plastic. You know those kinds of quick
plastic. You know those kinds of quick eat meals that you could actually have.
eat meals that you could actually have. All right, it's got a big plastic thing
All right, it's got a big plastic thing that you nuke in the microwave and you
that you nuke in the microwave and you put a fork to let the steam out. All
put a fork to let the steam out. All that stuff is just coating it with
that stuff is just coating it with plastic and obviously impacting our
plastic and obviously impacting our metabolism. And we believe that those,
metabolism. And we believe that those, you know, by the way, there's people
you know, by the way, there's people have been talking about this for years,
have been talking about this for years, like maybe these microplastics are
like maybe these microplastics are endocrine disruptors and that's why
endocrine disruptors and that's why we're actually having problems with our
we're actually having problems with our hormones. I don't know. I haven't seen
hormones. I don't know. I haven't seen enough data on that. I mean, listen, I'm
enough data on that. I mean, listen, I'm a scientist. So, here's the thing about
a scientist. So, here's the thing about scientists, like a real scientist, and I
scientists, like a real scientist, and I know you've talked to a bunch of them.
know you've talked to a bunch of them. Um, a real scientist will tell you what
Um, a real scientist will tell you what they know, but they'll also tell you
they know, but they'll also tell you when they don't know something. And I
when they don't know something. And I don't know enough information about
don't know enough information about hormone disruptors and microplastics,
hormone disruptors and microplastics, but I do know because I'm a vascular
but I do know because I'm a vascular guy, study blood vessels, I do know that
guy, study blood vessels, I do know that the little particle bits that are stuck
the little particle bits that are stuck in your blood vessels are linked to real
in your blood vessels are linked to real serious health outcomes and badness. And
serious health outcomes and badness. And so for me, one of the things besides
so for me, one of the things besides processed meats and you know nuclear
processed meats and you know nuclear foods and uh you know and sodas, I would
foods and uh you know and sodas, I would say stay away from water in a bottle
say stay away from water in a bottle that's or water in a in a container
that's or water in a in a container that's plastic because you have a
that's plastic because you have a choice. You can get one out of glass.
choice. You can get one out of glass. You have very strong opinions about uh
You have very strong opinions about uh what we do on airplanes.
what we do on airplanes. On an airplane? Yes. What not to drink
On an airplane? Yes. What not to drink or Okay. Well, listen. I to do my
or Okay. Well, listen. I to do my research and to work with my colleagues.
research and to work with my colleagues. I do travel quite a bit. So, I know a
I do travel quite a bit. So, I know a lot as I'm sure you do about sitting on
lot as I'm sure you do about sitting on a plane. And one of the things about
a plane. And one of the things about planes that's that's kind of crazy is
planes that's that's kind of crazy is that, you know, we're instinctively
that, you know, we're instinctively served beverages and foods. And, you
served beverages and foods. And, you know, if you're like me, I'm working on
know, if you're like me, I'm working on my laptop and somebody comes by and
my laptop and somebody comes by and hands me something. My instinct is I
hands me something. My instinct is I take it, right? I mean, and you know,
take it, right? I mean, and you know, it's free. We kind of think, well, you
it's free. We kind of think, well, you paid for it, but it it seems like it's
paid for it, but it it seems like it's something that I should eat. Well,
something that I should eat. Well, there's a couple of things that I don't
there's a couple of things that I don't do. I don't drink coffee or tea on an
do. I don't drink coffee or tea on an airplane. And the reason I don't is
airplane. And the reason I don't is because a lot of people don't know this,
because a lot of people don't know this, but the water from your coffee or tea
but the water from your coffee or tea comes from a tank in the airplane,
comes from a tank in the airplane, right? And they they don't clean that
right? And they they don't clean that tank, but once or twice a year. Ew. And
tank, but once or twice a year. Ew. And so, you know what happens when you
so, you know what happens when you actually have a container you don't
actually have a container you don't clean very often? It's pretty
clean very often? It's pretty disgusting. And I don't even want to go
disgusting. And I don't even want to go into the uh the the the chassis of an
into the uh the the the chassis of an airplane to take a look at the rusty old
airplane to take a look at the rusty old tank with all the crud that's in the
tank with all the crud that's in the bottom that they are actually using and
bottom that they are actually using and pouring out. Listen, the the place where
pouring out. Listen, the the place where the flight attendants are actually
the flight attendants are actually making the coffee looks pretty clean.
making the coffee looks pretty clean. You know, um the coffee looks okay. I
You know, um the coffee looks okay. I can't taste anything, but I, you know,
can't taste anything, but I, you know, I'm somebody that I know enough that I
I'm somebody that I know enough that I care about what I put into my body. And
care about what I put into my body. And I would rather get a glass container of
I would rather get a glass container of water or coffee or bring better yet,
water or coffee or bring better yet, bring your own thermos, metal thermos or
bring your own thermos, metal thermos or glass thermos. Fill up your own coffee.
glass thermos. Fill up your own coffee. All right? Obviously, after security and
All right? Obviously, after security and bring it on and now you know that you
bring it on and now you know that you actually have something reliable that
actually have something reliable that doesn't have weird stuff in. I listen, a
doesn't have weird stuff in. I listen, a rule of thumb for anybody listening to
rule of thumb for anybody listening to this, keep weird stuff out of your body.
this, keep weird stuff out of your body. Any chemicals, anything you can't
Any chemicals, anything you can't pronounce, anything you have no idea why
pronounce, anything you have no idea why it's there. Now that I told you about
it's there. Now that I told you about meat glue, you know, like it's it's
meat glue, you know, like it's it's stuff that you just kind of don't really
stuff that you just kind of don't really want. Even if we grew up with it,
want. Even if we grew up with it, listen, there's so many things that, you
listen, there's so many things that, you know, we're getting smarter about things
know, we're getting smarter about things that are good for us, but we're also
that are good for us, but we're also getting a little smarter about things
getting a little smarter about things that are not good for us. Well, you
that are not good for us. Well, you know, Dr. I think one of the things
know, Dr. I think one of the things that's really confusing is that there's
that's really confusing is that there's just so much information. Where I want
just so much information. Where I want to go next is since there's a lot of
to go next is since there's a lot of people around the world that may live in
people around the world that may live in a place where it's really hard to find
a place where it's really hard to find local produce or they can't grow it
local produce or they can't grow it themselves. You know, what is the
themselves. You know, what is the optimal place where you should be
optimal place where you should be grocery shopping
grocery shopping and is there a difference between
and is there a difference between farmers market and going to your local
farmers market and going to your local market or grocery store? Yeah, you know,
market or grocery store? Yeah, you know, it's that's a big question. Um, I would
it's that's a big question. Um, I would sort of I'm I'm a pragmatic person,
sort of I'm I'm a pragmatic person, practical person. So, I say, you know,
practical person. So, I say, you know, if you're going to buy food, buy the
if you're going to buy food, buy the best quality food you can within the
best quality food you can within the most convenient place that you you can
most convenient place that you you can as well. Like, whatever makes whatever
as well. Like, whatever makes whatever you're able to get access to, you know,
you're able to get access to, you know, like again, I I try to be very careful
like again, I I try to be very careful not to make people feel bad that they
not to make people feel bad that they can't go shop at a fancy organic farmers
can't go shop at a fancy organic farmers market. A lot of people can't. So, let's
market. A lot of people can't. So, let's say you can't. You're listening to this.
say you can't. You're listening to this. You can't. How do you, Dr. Lee, go into
You can't. How do you, Dr. Lee, go into a grocery store? Like, what have you
a grocery store? Like, what have you discovered based on your research? If
discovered based on your research? If you're going into a grocery store, how
you're going into a grocery store, how do you shop? Okay. So, when I go to the
do you shop? Okay. So, when I go to the grocery store, I go to the produce
grocery store, I go to the produce section first. It's usually in front of
section first. It's usually in front of the store and I'm looking at the stuff
the store and I'm looking at the stuff that they put closer to the entrance,
that they put closer to the entrance, which happens to be, if you read this
which happens to be, if you read this little signs that they put near the
little signs that they put near the foods, if it's grown locally, like local
foods, if it's grown locally, like local apples or local strawberries, whatever,
apples or local strawberries, whatever, it's seasonal. That's the seasonal stuff
it's seasonal. That's the seasonal stuff that hasn't taken an airplane ride from
that hasn't taken an airplane ride from South America, uh, been sitting in the
South America, uh, been sitting in the back for, in a in a box for, you know, a
back for, in a in a box for, you know, a couple of days. That's the stuff that's
couple of days. That's the stuff that's more a little fresher coming in. and
more a little fresher coming in. and local when the when food doesn't have to
local when the when food doesn't have to travel, it's it's going to be fresher. I
travel, it's it's going to be fresher. I mean, think about when you get on a
mean, think about when you get on a plane and you fly someplace far away,
plane and you fly someplace far away, you know, you're not fresh that same
you know, you're not fresh that same day. You got to take a shower, get a
day. You got to take a shower, get a good night's sleep. Same thing with the
good night's sleep. Same thing with the food. So, local, you're fresher. So, I
food. So, local, you're fresher. So, I look for that. Even in a regular grocery
look for that. Even in a regular grocery store, usually the stuff they put closer
store, usually the stuff they put closer to you, if you read the signs, is going
to you, if you read the signs, is going to be closer. But that doesn't mean that
to be closer. But that doesn't mean that the other foods that they have aren't so
the other foods that they have aren't so good for you. A lot of greens are grown
good for you. A lot of greens are grown in places where you can get, you know,
in places where you can get, you know, uh produce grown and farmed and picked
uh produce grown and farmed and picked all year round. Um that's fine. Um uh I
all year round. Um that's fine. Um uh I go I go to the middle aisle, by the way.
go I go to the middle aisle, by the way. Um and you're supposed to stay out of
Um and you're supposed to stay out of the middle aisle. That's also a myth. I
the middle aisle. That's also a myth. I will tell you the middle aisle has some
will tell you the middle aisle has some really really amazing healthy foods.
really really amazing healthy foods. Like what? Okay, you got to actually put
Like what? Okay, you got to actually put your filter on so you're not looking at
your filter on so you're not looking at the chips and the candy and all the
the chips and the candy and all the ultrarocessed stuff that you might
ultrarocessed stuff that you might snacks you might get there. But you
snacks you might get there. But you think about it, you get um uh extra
think about it, you get um uh extra virgin olive oil is there. Lentils and
virgin olive oil is there. Lentils and legumes are there. Cans of beans are on
legumes are there. Cans of beans are on there. You know, one of my favorite
there. You know, one of my favorite beans are actually simple can of white
beans are actually simple can of white navy beans. All right. I love them. I
navy beans. All right. I love them. I don't know why. When I was a kid, I I
don't know why. When I was a kid, I I must have had a nice super stew with
must have had a nice super stew with them. Are they going to help me burn
them. Are they going to help me burn fat? They are. Wow. So, studies have
fat? They are. Wow. So, studies have been done by the University of Toronto
been done by the University of Toronto looking at people that have metabolic
looking at people that have metabolic syndrome. So, they already had a little
syndrome. So, they already had a little too much body fat. And it turns out that
too much body fat. And it turns out that um by giving people the equivalent of
um by giving people the equivalent of one can of uh beans to eat five times a
one can of uh beans to eat five times a week. So, not every day, five times of
week. So, not every day, five times of the week, they could actually shrink the
the week, they could actually shrink the waistline of people by shrinking body
waistline of people by shrinking body fat in the tube of the body, visceral
fat in the tube of the body, visceral fat, by an inch over the course of a
fat, by an inch over the course of a month. Now, how does that work? Well, it
month. Now, how does that work? Well, it turns out that there's fiber, dietary
turns out that there's fiber, dietary fiber, in beans. Now, how you cook them
fiber, in beans. Now, how you cook them matters. Obviously, how you serve it
matters. Obviously, how you serve it matters. Um, and you know, use a
matters. Um, and you know, use a traditional recipe. Um and and you get
traditional recipe. Um and and you get like bean stew with rosemary and olive
like bean stew with rosemary and olive oil and chopped shallots or onions in
oil and chopped shallots or onions in there. I mean, it's gonna taste really
there. I mean, it's gonna taste really good. All right. Um trust me on this
good. All right. Um trust me on this because I I I can make that myself. And
because I I I can make that myself. And what it does is that that dietary fiber
what it does is that that dietary fiber feeds your gut microbiome. Your healthy
feeds your gut microbiome. Your healthy gut bacteria thank you for doing it and
gut bacteria thank you for doing it and they release um substances that help to
they release um substances that help to streamline your metabolism so you use
streamline your metabolism so you use your energy more efficiently. All right.
your energy more efficiently. All right. So, middle aisle. Oh, another place,
So, middle aisle. Oh, another place, another group of foods in the middle
another group of foods in the middle aisle that get bypassed. Obviously,
aisle that get bypassed. Obviously, dried fruits. You can actually get
dried fruits. You can actually get cranberries, blueberries,
cranberries, blueberries, apricots, you can get in the middle
apricots, you can get in the middle aisle. But here's something that a lot
aisle. But here's something that a lot of people don't pay any attention to,
of people don't pay any attention to, and that is tinned seafood. What? Tinned
and that is tinned seafood. What? Tinned seafood. Okay. Okay. Now, what am I
seafood. Okay. Okay. Now, what am I doing with tinned seafood, Dr. Le? Now,
doing with tinned seafood, Dr. Le? Now, follow me on this. Right. when I was a
follow me on this. Right. when I was a kid and have I saw a a round can of tuna
kid and have I saw a a round can of tuna fish. Yep. Now, I've been to my friends
fish. Yep. Now, I've been to my friends houses long often enough when I was a
houses long often enough when I was a kid when when one of those things get
kid when when one of those things get opened up, it smells fishy and it smell
opened up, it smells fishy and it smell just like wet cat food. Yes. All right.
just like wet cat food. Yes. All right. So, I I'd stay away from that stuff like
So, I I'd stay away from that stuff like my whole life. Then when I was doing my
my whole life. Then when I was doing my research, I realized that I was wrong
research, I realized that I was wrong and that tin seafood is a delicacy in
and that tin seafood is a delicacy in the Mediterranean with really healthy uh
the Mediterranean with really healthy uh uh diets. And they call them conservas,
uh diets. And they call them conservas, like they're conserving it. They're
like they're conserving it. They're preserving it. They catch fish on a
preserving it. They catch fish on a boat. It could be squid. It could be
boat. It could be squid. It could be mackerel. It could be sardines. It could
mackerel. It could be sardines. It could be tuna. Could be a whole bunch of
be tuna. Could be a whole bunch of different kinds of fish. Um they cook it
different kinds of fish. Um they cook it right away. They steam it and then they
right away. They steam it and then they pack it in extra virgin olive oil. So
pack it in extra virgin olive oil. So now the fish has got omega-3, healthy
now the fish has got omega-3, healthy omega-3s, good for your metabolism,
omega-3s, good for your metabolism, helps you burn harmful body fat. Now
helps you burn harmful body fat. Now they're packing in olive oil. Now it's
they're packing in olive oil. Now it's got now it's nice and moist and it and
got now it's nice and moist and it and olive oil has got the hydroxyol and
olive oil has got the hydroxyol and olioanthol that helps activate your
olioanthol that helps activate your brown fat. Then they chop up little
brown fat. Then they chop up little herbs and flavoring seasoning and they
herbs and flavoring seasoning and they put it into a tin. And the reason they
put it into a tin. And the reason they did that in the Mediterranean is because
did that in the Mediterranean is because in the months they couldn't go out
in the months they couldn't go out fishing. All right? They would actually
fishing. All right? They would actually want to have omega-3s. They now they
want to have omega-3s. They now they didn't call them omega-3s. They just
didn't call them omega-3s. They just called them protein and they call them
called them protein and they call them delicious local foods. But if you go to
delicious local foods. But if you go to Spain, Portugal, south of France, Italy,
Spain, Portugal, south of France, Italy, Greece, and you go look at, you know,
Greece, and you go look at, you know, some of their little food stores by the
some of their little food stores by the by the water, you know, by the shore,
by the water, you know, by the shore, they will actually you will have stores
they will actually you will have stores packed with these um conservatives and
packed with these um conservatives and they are delicious. Fastest lunch I've
they are delicious. Fastest lunch I've ever had, okay, is you get a hunk of
ever had, okay, is you get a hunk of sourdough bread. Sourdough because it's
sourdough bread. Sourdough because it's a it's a fermented probiotic food. The
a it's a fermented probiotic food. The sourness of sourdough bread comes from a
sourness of sourdough bread comes from a um bacteria called lactobacillus. Makes
um bacteria called lactobacillus. Makes lactic acid which gives you the tangy
lactic acid which gives you the tangy sour sourdough bread. It's great for
sour sourdough bread. It's great for you. Hunk of sourdough bread, reach into
you. Hunk of sourdough bread, reach into my pantry, pull out a tin of conserv,
my pantry, pull out a tin of conserv, pop it open with a fork and you know and
pop it open with a fork and you know and I've got myself a really delicious when
I've got myself a really delicious when I open some uh some pickles or
I open some uh some pickles or something. Now you get some more
something. Now you get some more fermented foods. That's a way of getting
fermented foods. That's a way of getting a really tasty mouthwatering lunch. And
a really tasty mouthwatering lunch. And what I do, by the way, for at night, if
what I do, by the way, for at night, if I um so busy I don't have time to cook
I um so busy I don't have time to cook dinner, um but I'm hungry, right? And
dinner, um but I'm hungry, right? And it's and and I'm like, "Oh, I got to eat
it's and and I'm like, "Oh, I got to eat something, but I didn't plan dinner or I
something, but I didn't plan dinner or I missed dinner." What do I do? I will
missed dinner." What do I do? I will take um uh I'll take a a pot, boil some
take um uh I'll take a a pot, boil some water. I'll look for some, you know,
water. I'll look for some, you know, good pasta, ideal organic pasta. I'll
good pasta, ideal organic pasta. I'll boil it up. Okay? I take a a stainless
boil it up. Okay? I take a a stainless steel pan and you know what I do? I I
steel pan and you know what I do? I I heat it up with a little extra-virgin
heat it up with a little extra-virgin olive oil and I will crack open a tinned
olive oil and I will crack open a tinned seafood thing. Might be mackerel,
seafood thing. Might be mackerel, sardines, could be anything. Okay.
sardines, could be anything. Okay. Muscles, clams, uh squid, and I will
Muscles, clams, uh squid, and I will just cut those up real briefly and I'll
just cut those up real briefly and I'll slop throw them right into the cooked
slop throw them right into the cooked pasta. Heat it up. Take a little tube of
pasta. Heat it up. Take a little tube of of double concentrated tomato uh tomato
of double concentrated tomato uh tomato paste. Little squirt in there. Flip it
paste. Little squirt in there. Flip it around a couple of times. And man, my
around a couple of times. And man, my whole house smells great. And now I've
whole house smells great. And now I've gotten like a gourmet meal I just made
gotten like a gourmet meal I just made myself with conservatis you find in the
myself with conservatis you find in the middle aisle of the grocery store. And
middle aisle of the grocery store. And more importantly, all of those things
more importantly, all of those things help me lose weight and they're not
help me lose weight and they're not expensive. Yes. Okay. So, this is Dr.
expensive. Yes. Okay. So, this is Dr. Lee, that's the trifecta. That's right.
Lee, that's the trifecta. That's right. So, again, middle aisle, it's got lots
So, again, middle aisle, it's got lots of good stuff. You got to filter out all
of good stuff. You got to filter out all the bad stuff, but go for the good stuff
the bad stuff, but go for the good stuff um that you can actually find. that that
um that you can actually find. that that to me is really the important thing is
to me is really the important thing is that uh I my message is that you should
that uh I my message is that you should really try to align the foods that you
really try to align the foods that you love to eat that research has discovered
love to eat that research has discovered can help you burn body fat, improve your
can help you burn body fat, improve your metabolism, help you stay healthier, get
metabolism, help you stay healthier, get to that next level of health and eat
to that next level of health and eat reasonable amounts of it, prepare it
reasonable amounts of it, prepare it with other ingredients that are actually
with other ingredients that are actually going to light up your health and just
going to light up your health and just enjoy. I love that. Dr. Lee, you have
enjoy. I love that. Dr. Lee, you have been so generous and so passionate and I
been so generous and so passionate and I feel
feel unbelievably empowered by everything
unbelievably empowered by everything that you've shared with us. And I know
that you've shared with us. And I know that the person that's listening is
that the person that's listening is like, "Okay, what do I do? What do I do?
like, "Okay, what do I do? What do I do? There's a lot. What do I So for the
There's a lot. What do I So for the person listening who wants to lose
person listening who wants to lose weight, who would like to really focus
weight, who would like to really focus on simple steps to take to unlocking the
on simple steps to take to unlocking the power of your metabolism and losing some
power of your metabolism and losing some weight this year and just generally
weight this year and just generally being healthier? What are the top three
being healthier? What are the top three things that you would recommend the
things that you would recommend the person listening do immediately starting
person listening do immediately starting today in order to achieve those goals
today in order to achieve those goals using your research? It's going to be a
using your research? It's going to be a lot easier than you think. Great. First
lot easier than you think. Great. First thing is for your beverages,
thing is for your beverages, don't drink anything except for
don't drink anything except for um coffee, tea, or water. Okay? Now, I
um coffee, tea, or water. Okay? Now, I drink coffee all day long. Don't put
drink coffee all day long. Don't put dairy. Milk in it. You can use nut milk,
dairy. Milk in it. You can use nut milk, okay, is fine. Um uh dairy contains
okay, is fine. Um uh dairy contains saturated fats, but more importantly,
saturated fats, but more importantly, those saturated fats bind to the good
those saturated fats bind to the good bioactives in coffee and tea, and then
bioactives in coffee and tea, and then you don't actually absorb them. they
you don't actually absorb them. they just kind of like go get flushed down
just kind of like go get flushed down your system. So for beverages, all
your system. So for beverages, all right, eliminate all the beverages
right, eliminate all the beverages except for water, coffee, and tea. All
except for water, coffee, and tea. All right, that's one thing that you can do
right, that's one thing that you can do immediately. The second thing that I
immediately. The second thing that I would actually say is um uh cut down or
would actually say is um uh cut down or cut out on ultrarocessed foods. Now,
cut out on ultrarocessed foods. Now, ultrarocessed foods basically foods made
ultrarocessed foods basically foods made by a factory containing, you know, 20 or
by a factory containing, you know, 20 or more ingredients, most of which you
more ingredients, most of which you can't pronounce and you don't know why
can't pronounce and you don't know why they're in there. It's, you know, that
they're in there. It's, you know, that old saying that your grandmother
old saying that your grandmother wouldn't recognize them as food. All
wouldn't recognize them as food. All right? And they don't look like the
right? And they don't look like the original food that they were. It, you
original food that they were. It, you know, it sounds like it's not punitive.
know, it sounds like it's not punitive. It's just that if it comes in a box or a
It's just that if it comes in a box or a can and it's got to read the ingredient
can and it's got to read the ingredient label, if if it seems like it's like not
label, if if it seems like it's like not the kind of food that you'd recognize,
the kind of food that you'd recognize, you couldn't make it yourself. You know,
you couldn't make it yourself. You know, you can't make animal crackers yourself
you can't make animal crackers yourself at home. You know, most people can't.
at home. You know, most people can't. Um, that's an ultrarocessed food. Cut
Um, that's an ultrarocessed food. Cut down or cut out those. All right? and
down or cut out those. All right? and instead swap them in with what I would
instead swap them in with what I would say plant-based foods. I'm not telling
say plant-based foods. I'm not telling you to be a vegan. I'm saying just start
you to be a vegan. I'm saying just start adding some things uh that are that are
adding some things uh that are that are uh more in the veggie side of things.
uh more in the veggie side of things. And it doesn't have to be even green.
And it doesn't have to be even green. Green's good. Definitely eat green, but
Green's good. Definitely eat green, but you know, it could be colorful red. Eat
you know, it could be colorful red. Eat the rainbow, as they say. Um that's
the rainbow, as they say. Um that's that's good. That's a swap in. That is
that's good. That's a swap in. That is that is actually in with the in with the
that is actually in with the in with the good stuff. and then you know cut down
good stuff. and then you know cut down or cut out the other stuff. That's the
or cut out the other stuff. That's the second thing. And the third thing I
second thing. And the third thing I would actually say is um don't eat too
would actually say is um don't eat too much. All right? Eat slowly so you can
much. All right? Eat slowly so you can actually pay attention to your body's
actually pay attention to your body's signals. Eat what you eat what tastes
signals. Eat what you eat what tastes good to you like your preferences. But
good to you like your preferences. But don't eat too fast. Let your body signal
don't eat too fast. Let your body signal to you when you're satisfied but before
to you when you're satisfied but before you're full.
you're full. I'm good. You know like we've we've had
I'm good. You know like we've we've had that, right? I mean, you're you're
that, right? I mean, you're you're eating with friends and they want you to
eating with friends and they want you to keep on eating and you're like, "No, no,
keep on eating and you're like, "No, no, I'm good. I'm good." That's what you
I'm good. I'm good." That's what you want to aim for. Not that I'm full. I'm
want to aim for. Not that I'm full. I'm full. I'm good. Thanks. I'm good. Aim
full. I'm good. Thanks. I'm good. Aim for that. All right? Because that
for that. All right? Because that actually limiting the volume that you
actually limiting the volume that you eat is going to be a big start u for
eat is going to be a big start u for helping your own hard wiring start to
helping your own hard wiring start to burn down that extra body fat along with
burn down that extra body fat along with the plant-based foods, along with a
the plant-based foods, along with a coffee and a tea. And by the way, even
coffee and a tea. And by the way, even water, cold water can actually help you
water, cold water can actually help you burn down body fat by increasing your
burn down body fat by increasing your metabolism. You know why? Because cold
metabolism. You know why? Because cold water in the core of your stomach, the
water in the core of your stomach, the core temperature, guess what? Triggers
core temperature, guess what? Triggers your brown fat. Oh, it's cold. That must
your brown fat. Oh, it's cold. That must be hibernating. Let's go ahead and fire
be hibernating. Let's go ahead and fire up that brown fat. So, you'll start to
up that brown fat. So, you'll start to burn down some extra body fat just by
burn down some extra body fat just by drinking cold water. So, those are good
drinking cold water. So, those are good food related things. And then I would
food related things. And then I would say, and this is a topic for a whole
say, and this is a topic for a whole other conversation, is like get in
other conversation, is like get in motion. I'm not telling you don't have
motion. I'm not telling you don't have to hire a trainer. You don't have to,
to hire a trainer. You don't have to, you know, go to an expensive gym. You
you know, go to an expensive gym. You don't have to buy workout equipment for
don't have to buy workout equipment for your, you know, basement when you've got
your, you know, basement when you've got other things to do with your money. But
other things to do with your money. But stay in motion. Go for a walk. You got a
stay in motion. Go for a walk. You got a bike, go for a ride. You got a friend,
bike, go for a ride. You got a friend, go out and gossip with your friend and
go out and gossip with your friend and go for a walk outdoors. That's the thing
go for a walk outdoors. That's the thing you want to do. Those things burn down
you want to do. Those things burn down energy. They take energy. They they
energy. They take energy. They they consume your fuel. Food by alone is very
consume your fuel. Food by alone is very very helpful. Food plus movement,
very helpful. Food plus movement, exercise really good. That's sort of
exercise really good. That's sort of like the those are two things a
like the those are two things a double-barreled approach that anybody
double-barreled approach that anybody can do very very easily. How can
can do very very easily. How can following your advice about the food to
following your advice about the food to add into your diet this year improve the
add into your diet this year improve the quality of your life? Oh, listen. If you
quality of your life? Oh, listen. If you felt that some of the foods I was
felt that some of the foods I was talking about made your mouth water,
talking about made your mouth water, then you know that following this kind
then you know that following this kind of advice is going to make you
of advice is going to make you appreciate your food. So, okay, here's
appreciate your food. So, okay, here's here's a and by the way, by when you
here's a and by the way, by when you appreciate your food, your quality of
appreciate your food, your quality of life automatically increases, right? So,
life automatically increases, right? So, this is what I always tell people like,
this is what I always tell people like, uh, oh man, I don't know if I could eat
uh, oh man, I don't know if I could eat healthy food. And what I tell people is
healthy food. And what I tell people is go to your local Mediterranean or Asian
go to your local Mediterranean or Asian restaurant and just get the menu. Come
restaurant and just get the menu. Come back home with a magic marker and
back home with a magic marker and probably don't steal the menu. Ask if
probably don't steal the menu. Ask if you could borrow one at home and just
you could borrow one at home and just circle the foods that you actually like.
circle the foods that you actually like. And then I will tell you, it's very easy
And then I will tell you, it's very easy to find the ingredients in those foods
to find the ingredients in those foods that light up your metabolism that can
that light up your metabolism that can help you burn down body fat. And don't
help you burn down body fat. And don't eat too much of it. Just savor it.
eat too much of it. Just savor it. Dr. Lee, what are your parting words?
Dr. Lee, what are your parting words? uh the same words I started with love
uh the same words I started with love your food to love your health. That's my
your food to love your health. That's my big belief. Like I think that everyone
big belief. Like I think that everyone can have joyful eating if you follow
can have joyful eating if you follow your preferences and just be mindful
your preferences and just be mindful that you should just really enjoy and
that you should just really enjoy and savor the healthy food that you already
savor the healthy food that you already love. I I'm gonna tell you what I love.
love. I I'm gonna tell you what I love. I love you, Dr. Lee. I know the audience
I love you, Dr. Lee. I know the audience is just going to go crazy over
is just going to go crazy over everything you just taught us. And so I
everything you just taught us. And so I absolutely have to have you come back
absolutely have to have you come back and talk about metabolism. And if you
and talk about metabolism. And if you love spending time with Dr. Lee, I'm
love spending time with Dr. Lee, I'm going to tell you something. I want you
going to tell you something. I want you to send your questions in. Just go to
to send your questions in. Just go to melrobins.com or put them in the
melrobins.com or put them in the comments below. But melrobins.com is the
comments below. But melrobins.com is the best place to put them because I know
best place to put them because I know that you are going to want more from
that you are going to want more from him. So Dr. Lee, we are going to have
him. So Dr. Lee, we are going to have you back. I'll make sure that we bring
you back. I'll make sure that we bring the audience questions, but I just
the audience questions, but I just cannot thank you enough for spending
cannot thank you enough for spending some time with us here in our Boston
some time with us here in our Boston studios and really truly empowering us
studios and really truly empowering us with everything that you just shared.
with everything that you just shared. Thanks for having me, Dr. Lee. Thank
Thanks for having me, Dr. Lee. Thank you. Thank you. Thank you. And I also
you. Thank you. Thank you. And I also want to thank you. I want to thank you
want to thank you. I want to thank you for taking the time to listen to
for taking the time to listen to something that is going to improve your
something that is going to improve your health. And I wanted to be sure to tell
health. And I wanted to be sure to tell you in case nobody else does today that
you in case nobody else does today that I love you and I believe in you and I
I love you and I believe in you and I believe in your ability to create a
believe in your ability to create a better life. And there is zero doubt in
better life. And there is zero doubt in my mind that if you take everything to
my mind that if you take everything to heart that Dr. Lee shared with both you
heart that Dr. Lee shared with both you and me and you try it, you're not only
and me and you try it, you're not only going to feel better, you're going to
going to feel better, you're going to get healthier and that is going to help
get healthier and that is going to help you live a better life. All righty. I'll
you live a better life. All righty. I'll be waiting for you in the very next
be waiting for you in the very next episode. And I want to thank you for
episode. And I want to thank you for being here and listening and watching
being here and listening and watching all the way to the end here on YouTube.
all the way to the end here on YouTube. And didn't you just love him? I loved
And didn't you just love him? I loved him so much. And you know what else I
him so much. And you know what else I would love? I would love it if you would
would love? I would love it if you would hit subscribe because it really supports
hit subscribe because it really supports me. And I know you're the kind of person
me. And I know you're the kind of person that loves supporting the people that
that loves supporting the people that support you. And it tells us that you
support you. And it tells us that you love these videos. And if you want
love these videos. And if you want another one, I'll be waiting for you in
another one, I'll be waiting for you in this one as soon as you hit play.
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