Mark Bell's Power Project - Mark Bell's Power Project EP. 199 - Joel Fuhrman

Episode Date: April 11, 2019

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world. ➢SHOP NOW: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots Find the Podcast on all platforms: ➢Subscribe Rate & Review on iTunes: https://itunes.apple.com/us/podcast/mark-bells-power-project/id1341346059?mt=2 ➢Listen on Spotify: https://open.spotify.com/show/4YQE02jPOboQrltVoAD8bp ➢Listen on Stitcher: https://www.stitcher.com/podcast/mark-bells-power-project?refid=stpr ➢Listen on Google Play: https://play.google.com/music/m/Izf6a3gudzyn66kf364qx34cctq?t=Mark_Bells_Power_Project ➢Listen on SoundCloud: https://soundcloud.com/markbellspowerproject  FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell Follow The Power Project Podcast ➢ Instagram: https://www.instagram.com/MarkBellsPowerProject Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/  Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz

Whoever was there before, he must have had a big head. I think it was just in SEMA. Yeah, probably. He does have a large head. I've grown into it. Oh, yeah. Oh, there it is. It's working now.

Oh, we're going to just keep you out of the conversation. That's apparent. Apparently. Awesome. Just keep his microphone off the entire time. Just see my mouth moving. There's nothing happening. We need to do something with him, right?

All right. Who's this handsome gentleman to your left? We have a good job picking out the left from the right. I know it's tough, right? It's not easy. We have Joel Furman here today. I'm really excited to have you here. He's written tons of books. He said he's on book number 12 now. Is that right? That's right. He said he's on book number 12 now, is that right? That's right.

I've been following your work for a while, and nowadays there's a lot of talk about keto-style diets and carnivore diet. There's just a lot of different diet information out there flying around. And I found some of the information that you were talking about to be different than what I'm hearing from some other people. There's people now kind of touting that vegetables and fruit and beans and these things like that are bad for us. There's people that are kind of saying they're anti-nutrients and it has, you know, this stuff and that stuff going on with it. And, you know, I'm hearing something quite different from you and some other people as well. But your kind of hierarchy of foods, correct me if I'm wrong, kind of starts with vegetables, fruit, right? And then it kind of goes off into something we'll get into later, which you call G-bombs. Can you explain a little bit kind of how you came to this diet and how this style of living has come to be for you?

Sure. Well, you know, all along I've been telling people that they don't have to be sick, that the diseases that plague Americans are not only totally avoidable, but if you have them, they can be reversed. In other words, what I'm saying right now is you don't have to have diabetes and you shouldn't have diabetes. If you have type 2 diabetes, you shouldn't control it with drugs. You should reverse it with nutritional excellence. You should get rid of it right away within the first three months and never have it again because it's going to kill you. And if you're suffering with asthma, rheumatoid arthritis, fibromyalgia, chronic headaches, you know, psoriasis, nutritional excellence is not just more therapeutically effective to enable people to make complete recoveries, but you're not going to be on toxic drugs

that cause cancer the rest of your life. The drugs that rheumatologists use to control autoimmune disease cause cancer. What I'm saying is that the American populace is being scammed into thinking that the medical, that medicines are their answer to what ails them, while we have the most obese, sickly, cancer-prone, heart attack-prone population in the history of the human race.

Now we're not just seeing diabetics in adults. We're seeing it in younger people. You know what? That colon cancer, it used to be only seen in adults. Now we're seeing colon cancer continually go up every year in younger and younger people. And we're seeing more nursing homes being developed for people who've had strokes at a younger age.

So I'm on a mission, and I'm fanatical about telling people they don't have to die needlessly, and the nutritional science has made such advances that people can live to 100 years old with protection against strokes and heart attacks and cancers and dementia. I always say, we've landed the man on the moon already. By that I mean, we know the cause

of how to prevent all these cancers. We have the information right now. And people don't like the answer, of course. The answer is vegetables. People don't want that answer. They want an answer like, here's a magic pill you can take and still smoke three packs a day of cigarettes and not get lung cancer with this magic pill.

They want to steal the meat and cheeseburgers and donuts and crackers and pizza and not get breast cancer or prostate cancer. But life is not a fairy tale. This is real. If you eat cancer-causing foods, you get cancer. If you eat mostly vegetables and beans and fruits and G-bomb, then you don't get cancer. So this is for two purposes. So one, you can live a long life and a great play span and a great health span.

I love a play span. I love to play tennis, singles tennis, and ski and surf and do stuff. You used to be a figure skater, right? Yeah, I was third in the world in pairs figure skating in the 1970s. That's incredible. That seems like a really hard sport. Yeah, it's a lot of work. But now that I'm older, I still like doing stuff that I did when I was younger.

And I'm better at them now. I'm just as fast and just as quick and run down the moguls at a top slope. And I'm, and you know, in place, in other words, I like the fact that I can play and enjoy my life and do, you know, and do beach volleyball and do all these things. I don't want to sit around doing nothing. I don't want to, I want to, you know, I, and I want people to enable them to be able to live their life into the later years with their full physical and mental, mental faculties. And that's why top athletes like Tom Brady and Roger Federer and Kyrie Irving are adopting this type of... And look at Venus Williams. She had to leave the tennis tour due to Sjogren's syndrome and she got better again now

and she got well following a nutritarian style diet and she's back on the tennis tour again. These athletes do this not just because they can get stronger. They do it so they can maintain the length of their careers. Look at Eric Schlappi, who was in the Olympics four times in downhill skiing. He didn't adopt my, he adopted a nutritarian diet. I advised him not to get himself to ski faster down the road, down the slope. But so, well, number one, so he wouldn't get sick each year. So he'd keep being able to train and be able to race all through the winter. You know, his whole money he made wasn't based on winning one race.

It was able to win subsequent numerous races during the whole winter season. And then the people at Rosignol and the people who paid him all this big money was based on his total score for the season of how well he did in all those races. And so I'm saying he keeps these athletes constantly in training and it prolongs their career because we're aging slower. And I'm an athlete who's aging slower. I'm an, I'm a recreational athlete who's aging slower and loves doing athletics in my later years. You know what I mean? So, um, yeah, I really thought it was interesting how you, you talk about, uh, we hear people talking about nutrient dense food quite a bit, but they're not talking about, they're not talking about it the same way that I'm hearing you talk about it, where you're saying it's important that

we find nutrient dense foods that also don't have a high caloric load, which is a little different than some of the, like some of the people we've had on this podcast, like Dr. Sean Baker and a few others, they're primarily guys that like to eat meat. And so they're talking about, they are talking about nutrient-dense foods, but those have more calories. And you're talking about things that have high nutrients, but low calories, right? Correct. I mean, you're getting a lot of bad information

that's killing people. And those people should be put in jail that you're having on your show. Uh-oh. Sean Baker, you need to be put in jail. That's right. They should be stopped. We should like silence them.

All right, let me just answer right. They should be stopped. We should like silence them. All right. Let me just answer that. Okay. Two things. One, the most proven methodology to slow aging. I should say the only proven methodology to slow aging and live longer is moderate caloric restriction in an environment of micronutrient excellence. And let me say that one more time because people should write this down. Moderate caloric restriction in an environment or context of micronutrient excellence. And let me say that one more time, because people should write this down. Moderate caloric restriction in an environment or context of micronutrient excellence. And by micronutrients,

I mean vitamins, minerals, phytochemicals, and antioxidants, right? Meat has no micronutrient load, has no phytochemicals and antioxidants. It doesn't diffuse free radicals. Processed foods has no, I'm saying a piece of chicken, it's like a bagel. They both are sources of calories with no significant load of micronutrients, especially the phytochemicals and antioxidants that diffuse free radicals

and advanced glycation end products. The buildup, see aging is all about the buildup of metabolic toxins and waste products that age us, like free radicals and advanced glycation end products. Eating more calories in general, just consuming calories produces like free radicals and advanced glycation end products. Eating more calories in general, just consuming calories, produces more free radicals. The more calories you eat, the more free radicals you produce. The more calories you eat, the faster your metabolic rate

gets, and the faster your metabolic rate means the faster you're aging. This is contrary to most anybody you have on this podcast, because they're all giving you incorrect information. Do you think it's untrue that we can get everything that we need from animal product? We can get everything we need from animal products. That's the most ridiculous statement I've ever heard. That's what we're hearing, that you can get everything you need in terms of especially micronutrients from liver, heart, and just the... The amount of ignorance is just incredible. And the amount of false information

giving out to people is really quite disturbing. You know, it's what sort of saying... Why do you think that's false information? You're saying that meat doesn't have micronutrients in it? Well, we know right now that the type of nutrients that elevate SIRT1 and AMP kinase, the longevity proteins

that stabilize the DNA, are mostly phytochemicals found in plants. And that the ARE, the A-R-E, or the antioxidant response element that's activated on our genes, on our genes that protect the cell from pre-radical damage and aging, is fueled by the phytochemicals found in plant foods, mostly green vegetables, like the isothionic science found in green vegetables. So we know that each broccoli has 1,000 different nutrients in it. Each piece of strawberry has 700 nutrients in it. There's some people that will say that the antioxidants are mainly for the vegetable itself

and that they don't do much in a human body. Well, they could have a theory. You could have all kinds of nonsensical theories and you could make claims on them or make them on a podcast. But unfortunately, the science doesn't support that. The science is overwhelmingly and irrefutably secure and comprehensive that phytochemicals extend human lifespan. So with your style of diet though, you're not saying that meat is bad because meat is part of... No, I'm saying meat is bad. I'm saying the evidence is irrefutable.

That is people eat more meat in their diet, their increased risk of cardiovascular death and cancer deaths increase, and that meat raises IGF-1 to cancer-promoting levels, and you can't have prostate cancer. You can't... In other words, let me make a few things clear. We give studies more

credence if they go on for decades with many hundreds of thousands of people, many thousands of people. We look at hard endpoints like death. Every study that looked at animal product, increasing animal product consumption, so it's increased risk of death. And when we're looking at hard endpoints, the studies, we have more credence. For example, not only does, so example, a recent study on 44,000 women followed for 25 years they they ranked their amount of animal products they ate versus plant foods they ate in the diet and gave them a score

of 0 20 0 would be like a vegan diet 20 would be a an atkins diet or a keto diet and they found that for every point where they increased animal products cardio every point cardiovascular deaths went up by 2.5 so that, the Adventist health study was published in 2001 and showed that, well, it showed that people with more animal products had shorter lifespans and people with a little bit of animal products. But in the 2018 Adventist health study too, they showed five quintiles of nut and seed intake and those with the highest quintile of nut and seed intake, and those with the highest quintal of nut and seed intake

compared to the lowest quintal, had a 40% lower cardio death rate with higher intake of nut and seed. When they divided the animal product intake into five quintals, they found those with the highest amount of animal product compared to the lowest amount had a 60% increase in cardiovascular death rate.

And right now we know that all the studies in human longevity show that as people eat more high-protein plant foods as a means of reducing high-protein animal products, lifespan increases. And also we see in all the blue zones, more beans and more greens means longer life. What I'm saying right now is

more high-protein animal products, shorter lifespan, more high-protein plant foods like hemp seeds, green vegetables, beans, broccoli, and soybeans, longer lifespan. So they were trying to get professional athletes to get more of their protein from high protein plant foods and less of their protein from high protein animal products. When you take your protein from high protein animal products, because the protein is all biologically complete and people are trying to maximize growth, you overshoot the amount of production of growth hormone and IGF-1.

And overshooting IGF-1 allows angiogenesis and promotes cellular replication. When you're promoting excessive cell growth, you're promoting excessive growth of cancer. When you're taking a protein from plant proteins, because they're not biologically complete, your body completes them as what it needs and the amount it needs. It's not going to over-complete them. It can take stored amino acids in the interstitial lining or it can absorb bacteria in the digestive tract to complete amino acids, but it's not going to overshoot the amount of proteins being generated into growth hormone and IGF-1 into cancer-promoting

levels. So what I'm saying now is that we can modulate cancer and heart disease with nutritional excellence. We can get you to a point with a favorable IGF-1, not too high and not too low, with a high intake of phytochemicals from plants. There's no such thing that you can't get protection from heart disease and dementia and cancer without a high level of phytochemicals in your tissues. There's no way. They're not present in animal products. What I'm saying, a piece of chicken is like a bagel because they're both a source

of macronutrients, calories, but neither one has a significant phytonutrient load. Without these phytonutrients that make plants colorful, they don't perfuse the body. They don't diffuse the production of free radicals in the brain.

This bag of fat you have in your brain ages you and produces free radicals. These meat-based diets promoted by the paleo communities is scamming people based on their ignorance what if we're not you know what if we don't have an excess amount of calories and what if we're not um you know eating other things that are going to cause uh harm our body. So like, you know, primarily eating meat and you're not, you know, causing an influx of insulin and glucose and all these different things. Do the rules change a little bit? Because a lot of the research with some of the stuff that you

have cited is a lot of people that are on a standard American diet. No, it's not true. And eating red meat. No, it's not true. That's more nonsense. No, it's not true. That's more nonsense and that's a more how should you say just an argument that these people make to try to promote a meat-based diet based on a

hypothesis, but that hypothesis has been looked at over and over again in the medical literature and shown to be wrong. Number one, the shortest lived occupation in North America is linebackers on football teams. The amount of meat they had to eat to get that big shortens their lifespan, number one. Number two, when we look at people on those so-called keto diets, we see as plant carbohydrates go down in the diet, so does increased risk of death from both all-cause mortality, both cardiovascular mortality and cancer mortality.

So I'm not saying that sugar and honey and maple syrup and white rice and white potato are good foods. I agree that high glycemic carbohydrates shorten lifespan, but we don't buy a car by comparing it to a junkyard wreck. Just because glycemic carbohydrates are lifespan shortening, or maybe even worse than meat, doesn't exonerate meat or butter in the process still if you if you if you still studies based on replacement calories take the sugar out and put in meat or take the sugar out and put in eggs or something it might look not as bad as eating sugar but take the sugar out and put in beans or greens and you get much more lifespan

than taking the sugar out and putting meat do you you have some theories as to why? I just want to say this, that it's okay to have a theory, but then you have to say, if you want to know what's reality and people get all these hypotheses, we have to have a comprehensive look at the medical literature, the scientific literature, and see what the long-term data shows. And the long-term data disproves disproves all those theories that people have trying to promote what people want to eat especially in the bodybuilding community and among trainers and things and people are overly consumed with size and they don't recognize that when you're going to overly consume with size and you're trying to maximize growth you're going to max you're going to also be permitting shortening your lifespan in the process we want

to maximize fitness and strength and not be the biggest human being you could possibly be. Isn't using the linebacker of a football field, I mean, linebackers are massive as it is. Saying that meat causes a linebacker's death, isn't that kind of too strong of a, like, it's not the meat that killed the linebacker. There's many other things I can go in, especially like the dangers of that sport in general right yeah we don't know exactly what killed the linebacker maybe they took steroids maybe they had a stressful i don't know all the factors that could have killed them but we know that striving to be big and the diet you have to eat to get that big shortens lifespan so what i'm'm saying right now is like, like, look at me. I'm a small guy. I'm five foot nine. I weigh 150 pounds, but at 65, I can do 70 pushups and 20 chins. And I'm still very fit at my age. And I have a, and I have a six pack, you know, and I'm,

and I'm solid, you know, um, I want to keep this way. Now I, I can't, I could get to be 165 or 70 pounds if I changed my diet and eat more meat, but that wouldn't be favorable for my lifespan. The goal isn't being to get bigger and unnaturally big. I want to be fit and strong for my size, but not as big as I possibly can be. I would need to change my diet to make it accelerate aging more to get bigger.

I don't want to be able to bench press an extra 50 pounds. I want to be able to be fit with my own body weight. So to get big enough to be a professional athlete. Now, you can be a professional basketball players, tennis players, skiers, and martial artists and boxers love this type of diet. Because they're strong for their body weight and they can keep themselves light and they're really fit. They're great. But to be a linebacker, as you agree, you have to be extra sized, really big. What I'm saying is that bigger athletes, we know right now that eating to get that big is not lifespan promoting.

I definitely partially agree with what you're saying because, I mean, just in general, you don't see a lot of people that are 85, 90 years old. a lot of people that are 85, 90 years old and almost, uh, you know, the body weight is one thing, but even just overall body size, you don't see a lot of guys that are six, five, six, seven. You don't see guys are 220, 250 pounds plus walking around at usually 85, 90 years old. You know, you don't normally see that. So I definitely, uh, agree that even, you know, even people that are maybe not striving to be, muscular, just being big in general and just weighing a lot or being tall could be part of it too. Absolutely. But you're seeing right now, you're seeing smart football players now. They're getting leaner.

And some of the basketball players have leaned down. Even LeBron has cut 20 pounds. Really a keto diet, I might ask. Yeah. No, he's in a lot of vegetables, though. He carries smoothies around. They're kale. But in any case, the point that I'm making, of course, right now is that when you're controlling your lifespan, we look at these longevity proteins.

What increases longevity proteins, because we're talking here about the triage effect. Your body can take out of your diet what it needs for immediate survival and immediate needs but what's going to stabilize the proteins for 20 30 years from now that's that protect the dna and protect your telomeres and protect your stem cells and to do that you have to eat a huge amount of colorful plants little phytochemicals because we know that right now that only three things stimulate cert1 and amp kinase that increase the stabilize the telomeres and stem cells to replace senescent or aging cells and those three things that extend lifespan are phytochemicals from colorful plants like the g-bombs we're going to talk about in the

future exercise and color and mild caloric restriction. So eating less calories makes you live longer. Being a little bit thinner, thinner makes you live longer because excess calories age you, which can't be your maximal size because you've got to watch your calories. You've got to under-eat a little bit, right? And making sure the foods you're under-eating

are rich in a full comprehensive array of micronutrients, particularly antioxidants and phytochemicals. It's the oxidation of compounds that age us. And you don't get antioxidants in animal products. So that's just nonsense. You get antioxidants in colorful plants, particularly green vegetables. And those vegetables with the highest amount of phytochemicals for brain protection, heart protection, and cancer protection are green vegetables. Green vegetables aren't carbohydrate-rich. They're low in calories, but they're a huge amount of micronutrients. But then – go ahead.

Obviously, you've researched this a ton. I mean, it's very clear. How have you come to some of these realizations, maybe more so like in the beginning? Like did you specifically set out to go to school for it or did you have some ailments you were trying to fix of your own or trying to help a family member or something like that? Well, I really got into this because I was – both those reasons. I was kind of a competitive athlete. I was on the U.S. figure skating team. And just like Eric Schlappe and all these – Kyra Irving, all these top athletes go eat healthy. I wanted to read about eating healthy so I was on the U.S. figure skating team. And just like, you know, Eric Schlappi

and all these, Tyra Irving, all these top athletes go eat healthy. I wanted to read about eating healthy so I wouldn't get sick. So I'd keep training

all the time. You know, they say athletes burn out or do, you know, you get sick with one, you know, with a little bit of,

especially around competition time. I remember one, one at the, one NBA finals, Dwayne Wade had a flu. Remember that? Like five years ago?

Or that was maybe 10 years ago or something? So, you know, you want to, so, so I got into it to, for athletic reasons,

number one. And then I got into it because my father was overweight and sickly too. And he was reading books on health and I was young and I felt, and I started, the more I read,

the more I realized, you know, that the medical profession is barbaric and gone in the wrong direction. You can't smack yourself with a hammer and cause contusion and bleeding in your hand and go to a doctor and take a drug. And the next day, hit yourself with a hammer again.

People are throwing garbage in their body. You expect to take drugs, which we know are poisonous, isn't our answer to wellness. It's avoiding the hammer. So I realized when I was young that the medical profession had gone in the wrong direction. I thought it would be exciting to have a career when I left skating that would be focused on nutritional excellence to enable people to get well through natural methods and that's what i did i so i pursued that career after learning about it when i was young so i went to medical school with the specific intent to do the career i've had today that i've pursued these last 30 years. It's been tremendously rewarding.

And of course, back then it was a little more, you could say unusual, but today it's becoming more and more accepted. And I've mentored now thousands of physicians across the country who are using similar techniques, who are using some of my methodology. If they did a survey on the American College of Lifestyle Medicine, who are now as many, many thousands of members

sitting for board certification. I was one of the founding members of that organization when we used to have 30 people at our conferences. Now there's thousands of people. And when they surveyed them, they said that my books were the books that they read and recommended to their patients the most. That was really very personally satisfying to the fact that I'm changing the lives of so many Americans for the better. You know what I mean? It's really

tremendous. I want to say, you know, it might sound like we're going to go back and forth here a little bit, but I'm just, I'm only going back and forth based on some other things other people have said in this podcast. I got tremendous amount of respect for you, but secondly, we're after the same thing. Like I want to see people get healthier as well. I want to see people be fit. I want to see people be able to reach a lot of their goals. Unfortunately, when it comes to like powerlifting or bodybuilding or, or sometimes, uh, extremes of professional sports, uh, sometimes it's, you're kind of, uh, you know, we've had people come on the podcast and say, Hey, you want to be healthy? Don't compete. Because sometimes that when you're striving for something, as you said, maybe you're striving for that extra 50 pounds on the bench. Well, maybe that's not in your best interest of your heart.

Right. And, uh, but what have you seen, you know, being able to work with these professional athletes and being able to help a lot of people reach their goals? Do you feel there's a difference between, uh, enhancing someone's performance through nutrition and health? And by the way, I just want to say, I don't mind you trying to challenge me and to take other people's opinions. I like that. I like to be able to, because I want people out there who are listening, who have different thought processes and have different belief systems. And I want to help them understand why they've been confused. And the more you bring up contrary opinions, it helps me bring out my message

of why that wasn't the right opinion or why they have a different way of looking at it. So it's great. So I'm having fun here. And feel free to ask me anything you want. Yes, that's- Performance versus health, yeah. Performance versus health, right.

Well, there are a lot of bodybuilders and powerlifters. Even one guy who's Nate Jordan, who was 80 pounds overweight, was a martial artist at first, and then he was a policeman, and he gained 80 pounds, and he quit the, and then he started to follow my diet,

got lean and ripped and started power lifting, and he became one of the top people in the state. But, you know, so a nutritarian diet, even though it's plant heavy and minimizes the consumption of animal products, we still are able to ratchet up

the higher protein plant foods when we need to, to maximize a person's strength per weight ratio. Though he's not going to compete in the heavyweight event, in the powerlifting event, but he can still could power, he still could squat 500 pounds, you know what I mean? At 170 pounds,

you know what I mean? So he was really super strong and ripped. So I think that it depends if you're trying to, it's like when you're boxing, right? Don't you want to, or wrestling, don't you want to get super strong and fit and fast as you can but still be lighter if possible why carry around extra weight you know so yeah i think that this works for all those events when you're when you're okay with being leaner and strong as you possibly can be for your body weight about how much but if you're trying to be a power lifter and compete in the heavyweight category where you're still going to be heavyweight even if you were lean and probably getting a little more food is going to make you bench press heavier weight. So, yeah, we do have to sometimes weigh what's that?

Weigh out the options, pros and cons. Weigh the option, pros and cons. So whether you want to say, you know, I want to maximize performance. I want to win a national championships. I don't care about my long-term health. I want to go for a million-dollar contract. I don't care if it shortens my lifespan. You have to weigh that.

But at least people should weigh that with their full informed consent, knowing exactly what they're doing. Maybe their diet isn't best for their lifespan. And maybe they want to think about that before they just use performance as the only criteria for what they're doing. And I'm okay with people choosing that route as long as they're informed when they do so. You don't want people to go after something and then look back years later and say damn it why was i given the wrong information why did they push me into that to just to perform better and now i'm hurt for the

rest of my life and i'm an example of that because i was as a professional as a world-class athlete i was pushed too much which gave which got me an injury that now lingers the rest of my life. You know what I mean? Um, and I think there was more wisdom in my coach. They would have not been pushing me to do something that was, that was causing me repetitive falls in that way that would have destroyed my leg. You know what I mean? I'm saying this, it's all about thinking about the person, what's their longterm best interests and being very cautious and conservative when you are going to do something that may impair them long-term. Tell us about the G-bombs. What's that? It's an acronym I just made

up called G-bombs, right? Greens, beans, onions, mushrooms, berries, and seeds. These are the foods with most scientific support that have anti-cancer effects. That's all it is. It's just the foods with most scientific support that have anti-cancer effects that's all it is it's just the foods that have powerful anti-cancer effects that protect the body against cancer and people who eat and studies that show that when you eat these foods it makes you live longer and have less cancer so for example you could throw a dart at any of those foods like take mushrooms right and asian studies show that women who ate mushrooms 10 grams a day had a 64% lower risk of developing breast cancer or flax seeds. Women who had breast cancer for over 10 years, eating a little bit of lignans from seeds, had a 71% less chance of recurrence of their breast cancer over that 10-year period. Does that somehow lower estrogen levels or something like that? Yes, yes. It turns the flax seeds, the lignans are turned into enteral lignans, which have estrogenic

attraction to the estrogen receptors, which block estrogen stimulation of breast and prostate tissue, dramatically lowering prostate and breast cancer. They also lower blood pressure too. The lignans lower blood pressure as well. They have longevity promoting effects. Or beans, for example. Beans are rich in inositol pentacus phosphate that enables the immune system to recognize aging cells. They have the most resistant starch.

So the resistant starch is indigestible. It doesn't break down to enzymatic degradation. It's about to be degraded by bacteria. Thus becomes a fuel for the development of gram-positive and healthy bacteria that then line the villi. gram positive and healthy bacteria that then line the villi and when you thicken the biofilm of bacteria that line the villi it slows the glycemic effect of other foods

so regular eater of beans and greens that will eat that mango for breakfast the glycemic load of that mango is lowered because the glucose won't pass through the digestive tract because you ate beans and greens the night before and scientists call that the second meal effect. So we're seeing, I'm just giving you one of the,

you know, beans are very high in fiber, they have the most phytochemicals, they're slowly digestible, they have the slowly resistant starch. So we're saying that studies on beans, for example, the nurse's health study, showed that women who ate beans three or more times a week had the lowest rate of breast cancer.

And all the blue zones, all the most long-lived societies around the world, and you're tracking the centenarians, the people who live to be 100 years old, you always find the more beans they eat, the longer they live. Beans are associated with longer lifespan for many, many different reasons. I'm just giving a few right now. You know, I'm curious because when you look at some individuals that do take up carnivorous diets, maybe they're dealing with autoimmune issues or IBS or different issues in that sense, they see massive benefits when they do take out certain vegetables. I'm not saying take out vegetables. I eat meat,

I eat vegetables, I have a fairly mixed diet, but you see how much these diets have changed these individuals' lives. Many people at this point who have taken up those types of diets. And then there are also people who take a vegan diets and see massive health benefits for themselves. When I hear you say meat is just generally bad, get rid of it or get it totally out of your diet. I can't help but wonder like can't some individuals, maybe they don't do so well with it and maybe some individuals do much better

and it does improve their quality of life. Because when, when we look at, I mean, I'm just thinking of ways that we can marry these two ideas, but it seems that you, I mean, you don't want, like not even that you don't want, everything that you've researched up until this point has just said there is no benefit to meat whatsoever. It just seems that that's kind of, I mean, if so people are yielding so much benefit how can we say that there can't be benefit for many individuals out there in terms of eating meat or in terms of taking up these styles of diets well let me clarify that okay okay number one um we know that the american diet the standard american diet is deadly and we're not and the american diet contains two percent of calories and vegetables two percent and all the processed foods people are eating are frankenfoods they they really are designed

by al-qaeda i say you know nevertheless i think we all agree on that yeah so so people can improve their diet and get benefits and some people can even be sensitive to certain foods initially. But you're talking about short-term benefits, not long-term benefits. And I'm suggesting that a nutritarian diet is a safer way of removing autoimmune disease and digestive problems and heart disease. A person can switch to a high meat, even a ketogenic type of diet, and reduce carbohydrates and lose weight or improve their diabetes or improve their triglycerides. But those are called soft endpoints.

They're not as powerful as looking at hard endpoints like death or having heart attacks or cancer. We look at long-term studies recognizing and utilizing hard endpoints. We find that those diets are not lifespan favorable. Now, that said, meat and animal products do give us certain benefits, like B12, more zinc, more omega-3 fatty acids from seafood, for example. food, for example. And there are some drawbacks to vegan diets, which don't have as much zinc, DHA, iodine, vitamin D, and B12. And you can't say a vegan diet not supplemented is ideal either, right? And some people do require more cholesterol for their brain. And some people have poor protein bio-balvulia as they age, right? If one's going to drop too low, do better with some animal products in their diet. So I'm not making it that it has to be vegan or zero animal products or nothing here.

But I'm saying, even if you're a person that requires more brain cholesterol or requires more protein, poor protein bioavailability, then you still should use animal products judiciously in smaller amounts. And not say, because I feel better on animal products, I'm just going to use as much as I want. So how would you like use for an individual? So a person who needs animal products,

they have to titrate the least amount they could get by with and not just eat any amount they feel like eating, thinking it's okay. And then they have to eat more high protein.

If they need more protein, let's say, they should eat more high protein plant foods like Mediterranean pine nuts, hemp seeds, edamame, you know, soybeans and eat less meat.

They should make bean burgers with a small amount of if a person doesn't thrive on a vegan diet and they need animal products, they should still follow a nutritarian diet. My recommendation is just still the best way they should eat because we're recognizing the fact that if they're needing some animal products, it should be a minimal portion of their diet

not maximized in their diet. Like a keto diet or a paleo diet where people are eating 60 to 70% of calories from animal products just because they feel better that way. And feeling better isn't a criteria for better health because I could make you, because smoking cigarettes makes you feel better and snorting cocaine makes you feel better. People are going to feel worse when they shift to a healthier, when they remove their bad habits. And eating animal products in high amounts produces excess ammonia, uric acid, urea, TMAO, trimethylamine oxide. In other words, when you have a lot of animal products in your diet, you produce a lot of gram-negative bacteria in the gut. And those gram-negative bacteria produce

TMAO or trimethylamine oxide, which is a pro-inflammatory substance to promote atherosclerosis and age the brain and promote dementia. So you can't get away from this. If you want to eat animal products, you have to minimize their use and use them as a condiment. And if you're a person, you know, some people do thrive better on a vegan diet and other people may do a little better with some animal products in their diet. But even those that, what I'm saying right now is even those that require some animal products to thrive should do so with smaller amounts and use the minimum they need to thrive, not the maximum they need to thrive. You follow me? What about some of these foods just kind of, I don't know, hurting your stomach? Like a lot of these foods are considered FODMAPs,

onions and beans and things like that. They can cause gas and irritation. Does it just take time for people to adjust to it? Yes, it takes time. And, you know, for example, when you first start eating beans, you produce gas because you don't have the bacteria generated to digest them because they're not degraded by enzymes. So if people are uncomfortable with that, we titrate them down to the level which they're symptom-free.

So maybe you'll have a teaspoon or a tablespoon with a couple of meals, but you don't stop them. Because if you stop them, you're never going to digest them well. But if you titrate them down to low levels, now we can slowly increase that to two tablespoons. And within a few months, you can tolerate beans in almost any amount. But the trick is to eat them regularly.

I need small amounts of these foods regularly. And I have so many patients that were so-called, you know, IBS, FODMAP sensitive that are now eating those foods without difficulty because we've improved their immune function, we've improved their digestive function. And you wouldn't believe all the people that are feeling ill because they're detoxing.

Because we started to talk about that for a minute, how you feel better temporarily. But you see, when you take out, when you start eating your diet with a higher amount of real longevity promoting foods like green vegetables and berries, which is a fruit, right? And loquats and kumquats and, you know, these things and guava and these things and berries and strawberries make you live longer. These plant foods that are even fruit make you live longer. Low fruit eating populations. There was a study on a ketogenic diet published, right?, where they saw low carbohydrate intakes, low fruit diets.

They took the fruit out of the diet. They had more cancer. You know, we need variety in the plant kingdom to promote, to really be most protective. But what I'm saying right now is that when you stop, when your body is not exposed to a lot of free radicals, not a lot of free radical fighters, and you have more buildup of metabolic waste products and toxins in your body,

then when you don't eat food, you stop digesting, you're going to feel worse because you've been enhanced detoxification in the catabolic phase of the digestive cycle. In other words, the anabolic phase is while you're eating and while you're digesting and calories are coming into the body. The catabolic phase is when you're not eating

and you're not digesting anymore and now your body enhances repair and enhances removal of toxins and withdrawal happens and you start not digesting anymore. And now your body enhances repair and enhances removal of toxins and withdrawal happens. And you start to enhance withdrawal and you start to feel shaky and headachy and weak and crampy and fatigued. And what I'm saying right now is that people whose antioxidant levels

and their tissue levels of nutrients aren't high enough are gonna feel more weak and ill in the catabolic phase of the digestive cycle. And for those people eating, they feel almost hypoglycemic. They got to keep eating high animal, I got to eat a protein all the time and frequently to keep their energy up because they're deep, because they're mistaking, they're thinking they're hypoglycemic or they think those symptoms of hunger and these symptoms of withdrawal from their protein poisoned, right? Once you start enhancing the nutrient density of your diet and don't we can't say meat is a nutrient dense food it's not it doesn't have a significant micronutrient i bet you know it's not it's low in micronutrients what i'm saying right now is

a bagel is like a piece of meat because they don't contain any phytochemicals or antioxidants or fibers and fibers control your apostat more because fibers can break them down to butyrate, which controls the hypothalamus to drive for calories. But I'm saying right now it's the antioxidants and phytochemicals where the money's at, the anti-cancer effects. And then, so when you have a diet low in these anti-cancer foods, you feel wasted when you're not digesting. And meat takes a long time to digest.

So people are able to go from one anabolic phase to another anabolic phase without ever having a prolonged catabolic phase. So they don't really withdraw or detoxify effectively. When you're eating a light meal of vegetables or fruits or beans or something, you'll digest, you'll get finished digestion maybe in an hour and a half or two hours,

not four to five, you know. So you'll get into a phase of, you'll go into more detoxing. So when you're healthy, you feel nothing in the detox phase. If you're unhealthy, you feel fatigued and weak, you're eating more calories. So you have a desire to eat more food, the more you're building up more metabolic waste products. When your diet is really well designed to prolong lifespan and be high in the anti-cancer nutrients, you hit the catabolic phase and you don't feel like you got to eat. You're not driven to overeat calories. And one thing we know extends lifespan is spending more time in the catabolic phase at night when you're sleeping. And that

means going to bed on an empty stomach. That means finished dinner earlier, eating a lighter dinner, and going to bed when the digestive process has already been complete. When you go to bed with food in your stomach and you're trying to lie down at night and sleep, it's impairing your ability to repair and heal, which incurs where healing and repair and lifespan enhancement is enhanced during sleep. And it's not going to be enhanced more when you... So one of the techniques, the secrets to living long is to stack your calories earlier in the day and don't go to bed on a full stomach. Make sure you eat an earlier dinner and lighter dinner and go to bed on an empty stomach. We want to extend the catabolic phase of the digestive cycle, particularly at night.

What type of carbohydrates are people supposed to be eating on your particular diet? It sounds like we got fruit, we got beans. Obviously, there's some carbohydrates and vegetables as well. Is there any other sources or potatoes or rice or anything like that? I prefer people not eat white potatoes and rice because the consumer reports came out with a study

that the rice in this country is contaminated with arsenic and they're using like chicken manure with arsenic in it and they've used arsenic pesticides on the boll weevil for cotton fields with the growing rice today. So I'm told most of my people that follow my program to really, instead of rice, be better off eating quinoa. The hull of the rice sucks up arsenic.

So one of the principles of the Nutritarian Diet, yes, is we talked about earlier is moderate caloric restriction with a high nutrient exposure, but it's also avoiding things that are poisonous and toxic, too. It's also being on a diet that's hormonally favorable. It's also comprehensively exposing yourself to all the nutrients humans need. And rice doesn't really have much nutrients. It's just kind of a carbohydrate, right?

Yeah. Well, that's what I'm saying. You can have some of those foods, but quinoa and barley and other things are less toxic. And also, we're looking at the glycemic load of carbohydrates and scoring them on a hierarchical scale of nutritional quality based on how much fiber and their level of resistant starch and the amount of glycemic load they have, how fast the glucose rushes into the bloodstream.

And that makes white rice and white potato a relatively unfavorable food, especially for overweight people. It might be better than something else they were eating, but it's not as good as a bean. So we're talking here about peas and beans and legumes as being much more favorable. And low glycemic fruits are extremely anti-cancer and lifespan promoting.

So you shouldn't be removing all the fruit from your diet in order to keep your sugar down. Because of course, as you probably know, it's the free sugar that causes most of the damage. That means when there's a lot of fiber present, it slows the absorption of sugar and the phytochemicals. So like, take for example, berries. They're diabetic friendly.

They help lower the risk of diabetes. They help people reverse diabetes, yet they're sweet because they have so many other benefits. They're so high in anthracidins and other phytochemicals, you know. So we're looking at things in a more comprehensive and detailed fashion. And we can design a diet that maximizes health when we do that. These diabetics, they become non-diabetic in a short period of time. And I published a study on that where 90% of the diabetics in the study became non-diabetic within six months. And they're still eating carbohydrates.

Of course. Yeah. Yeah. And for example, I published a study with weight loss, where they lost weight. I published a study with cholesterol lowering, where the average person lowered their cholesterol more powerfully than cholesterol lowering drugs. But their oxidized LDL, the most dangerous actor, wiped out completely. And the heart disease reverses itself.

So when they had chest pain, they had angioplasty. I mean, they had, excuse me, angiogram diagrams of their coronary arteries. The blockages reversed themselves. People with chest pain go away. Their blood pressure lowers. Also, one study was saying with 450 people, that's the one I was going to mention earlier, where this average systolic blood pressure dropped 26 points within six months. Blood pressure goes away. So I'm giving a very different message. I'm saying, if you want to ever have a heart attack or a stroke, don't control your high blood pressure and high cholesterol or diabetes. Get rid of them because I'm going to give you a promise. You're never going to have a heart attack or a stroke. Don't you want that? Don't you want to ever have a heart attack or a stroke?

Well, here's how you have to earn it. You have to get a normal blood pressure without medications. You have to have normal cholesterol without medications. If normal glucose numbers without medications. And if you're taking medications to control your numbers, you're being tricked because your disease could still be advancing. And I'm saying that the doctor is an enabler. He's giving you a prescription so your numbers look good, but now you're enabled to keep eating the same diet to cause the problem to begin with. If your diet was so good or right, then you wouldn't have had high blood pressure, high cholesterol, or diabetes to begin with. I've seen that before where people take their medication to dinner with them. And it's like,

if you just made a better choice with your food, you probably don't need the medication. Right. And nobody's talking to them about that. And physicians just do what's easiest, quickest, give them a drug. And this is a more detailed and nuanced science today. And a person has to be told that these drugs increase risk of cancer. Take a calcium channel blocker. You're a woman over 10 years, doubles your risk of breast cancer. You take a statin drug and a calcium channel blocker together, even more risk of having invasive cancer.

You take these diabetic medications. The ACCORD study showed that when you took more medications, more doctors, there's more control of your blood sugar with drugs. They had to stop the study because people were dying left and right who had more medical care

and more medications, lower blood sugar. People aren't even informed. My argument here is that if people are correctly informed as to how dangerous these drugs really were, many millions more people would choose to use nutritional excellence as an avenue to get well and not just think they can take a drug and still eat the same diet.

This is like, so I'm, you know. Do you think there's any room for medication? Like, you know, someone comes into the office and it's like, you maybe teach them that like, this isn't the best thing for you to take, but I want you to take this over the next six weeks. But in addition to that, I want you to read what's on this paper and I want you to adhere to some of these nutritional plans to get you going the right direction. Well, there's always an exception. Like a person comes in with a blood pressure of 220 over 110. They might need something.

You're not going to, you're not going to put them on a, on the diet, right? You can put them on a diet, but you're not going to just leave them that way. Right. Because they could be,

you know, person has unstable angina is having chest pain. You want them in the emergency room, having some clot busting drugs or doing maybe even there that maybe if they're so unstable, if they're gonna have a heart attack, you may even want to put a stent in. There's always the emergency situation where you have to, where you diet takes long,

takes a while to work. You know what I mean? However, most people aren't in those emergency situations. The vast majority of people are pushed into using, putting in stents and taking drugs when the more appropriate indication would have been to use diet and let it take a little longer. You know what I mean? Yeah. It's hard for, I guess that's one of the things it's hard for people. I think some people might know that they have a choice. And there's a lot of people that don't know, obviously, too. And that's kind of the main problem. But there's a lot of people that kind of know what they should do but think that it's too hard.

What's some of the feedback you've gotten from people that have done your diet? Do they feel satiated? Do they feel like you mentioned some people utilize fasting as well? Do people feel pretty good on the diet because they're getting all the nutrients they need and stuff? Exactly. So that's what I'm saying here. I'm saying that when your diet is high in micronutrients and fiber, it naturally suppresses your appetite because you don't get that toxic hunger that you're withdrawing from food. So now the amount of food you require is consistent with

the amount of food you desire. You don't desire more than you require. When your diet is poor in micronutrients and phytochemicals, you feel so sickly, shaky, and weak that you desire more food than your body, more calories than you need, and you gain weight. Well, by the way, how many people are overweight in America? There's no such thing as an overweight person who's healthy. There's no such thing as fat on your body causes cancer. Fat on the body secretes, you know, fat doesn't have a great blood supply. It secretes cytokines and lipokines that are inflammatory modulators, inflammatory inflammation promoters.

They make you produce more aromatase. That means the aromatase produces estrogen in both males and females. You have a higher estrogen to progesterone ratio, which obviously makes you get weaker, creates impotence. It creates cancer. We're talking about higher circulating of estrogen promote prostate and breast cancer in both males and breast cancer in females. Fat on the body makes you insulin resistant. Fat on the body secretes noxious substances. And the only reason, so what I'm saying right now is that there's no such thing as a healthy overweight person.

And the worse you eat, the more you're driven to overeat calories. And diets of all description fail because people don't feel comfortable eating less calories because you have to eat the right amount of nutrients for that extra desire to overeat calories to go away. So it's very hard to become overweight when you're eating a diet with this amount of roughage

and fiber in natural foods. You get full before you can get fat. And the high levels of micronutrients suppress the appetite. I published a study on that in the medical journal called Nutrition Journal in 2010. The name of the study was The Changing Perceptions of Hunger on a High Nutrient Density Diet. That was the name of the

study. And it showed more than 750 people that as they increased the nutritional quality of what they ate with more vegetables and things, their desire for calories went down and their strong feelings of hunger that was driving them to eat more calories was reduced and it changed its perception from a stomach and head, you know, cramping and fluttering the stomach and your head, to a sensation more on your throat and neck. True hunger is felt more on your throat and neck, and it's enhanced, it's accompanied by enhancements in taste. So you come into my office and you'll say, hey, Joel, you want to have this great soup I made? It's really fantastic. I'll say, yeah, I'd like to try it, but let me eat it later. I'm not hungry right now.

I prefer to eat it when I'm hungry because it tastes much better. So we actually prefer not to eat when we're not hungry now. We don't constantly put food in them, keep food going. So yes, absolutely, that this becomes instinctually,

you learn how much to eat and you're comfortably eating the right amount of calories. You don't see fat coyotes and deer and squirrels and rabbits running around in the wild. They all have the right body weight. And when you eat the right foods, your body is going to gravitate to and be in the perfect body weight. We should be the perfect body weight. And the longest of people are people who maintain their ideal weight, their low, their college, their high school, their army weight for their whole life. Gaining weight as you age is not normal. And everybody's

in America is overweight except sick people. The only people who have a normal weight in America are people who smoke cigarettes, have occult cancers, the death disorders, alcoholics, drug addicts, and people who haven't taken medications and made them thin. The sickest people are thin. It's only 2.5% of Americans are slim because they exercise and they eat right. 2.5%. The rest are thin because they're sick or they're overweight. You follow that? So totally, most Americans think that 70% of people are overweight or obese.

But that's because they use the demarcation line. A BMI of 25 is the demarcation line between overweight and normal weight to get the 70% of people overweight. All the blue zones, all the longest of people, the centenarians, all have BMIs for males below 23 and for males below 22. So above 25, but you're still putting overweight people in the normal range right now. You know what I mean?

Can we fight heart disease, cancer, diabetes? Can we fight all those things? Can we fight like all kinds of disease just through nutrition or are some of these things environmental and genetic? Nutrition overwhelms genetics and it suppresses genetic gene defects from being expressed. So like Angelina Jolie, who had her breast cut off because of the GSPT1 gene, doesn't have to have that. We don't see these cancers occurring in populations that eat a very healthy diet. We don't see the blue zones with breast cancers and things. And when these people move to America, they develop and they eat the foods we eat. So what I'm saying right now too is that the incidence of breast cancer, as an example,

could be 50-fold the difference in incidence between one country and another. And we have to go back to the 1950s, 60s, and 70s to see countries with almost no breast cancer before the fast foods started going into various countries around the world. But there's even a five-fold difference in breast cancer incidence between, let's say, Boulder, Colorado and, you know, Wacowana, Louisiana or something, you know, where they're eating all the fried foods, you know, in New Orleans. Even in this country alone, we see massive changes, which mean one part of the country and other parts of the country in disease rates. We see, like, for example, you know, incredible death, premature death from diabetes and 10 times the risk of going into kidney failure in some of the vulnerable populations that we call food deserts.

And this idea that black Americans are more susceptible to prostate cancer or strokes or kidney failure is almost a form of racism. You know what I mean? Because you learn in medical school as if there's some defect in their genetics that's going to make them at high risk of diseases. And I wrote in my book, Fast Food Genocide, I showed in the book that it's nothing to do with a person's genetics. It's their food exposure. And I showed that when black Americans were freed after the Civil War, there were more

centenarians, more hundred-year-old people among them than the southern whites. They were achieving economic achievements and educational achievements and health achievements. And then of course, there was a lot of pellagra and a lot of hookworm in Caucasian whites, the niacin deficiency from eating the diet of bread and corn and molasses and pork, right? Niacin deficiency caused pellagra, which causes a redneck and causes you to become homicidal and suicidal and violent, which then precipitated or exacerbated the social climate of lynchings and the Jim Crow laws that pushed a lot of black people in the north into cities where they now couldn't have as much access to vegetables.

And so all these problems that we see, we're not learning from our history, in other words. We're not learning that nutritional deficiencies drives violent behavior and interferes with people's ability to be there to reach their human potential and this is how so nutrition is so important when somebody goes into a nightclub and starts shooting up and killing people who's talking about what they've been eating their whole life you know with this fast food and and there's a study that came out a few years ago that showed that listen to this data it's like really scary. It showed that people who had candy every day, multiple servings of candy a day,

one or more servings of candy a day as a child, where the parents gave them a lot of candy, had a 69% chance of being a violent criminal by the time they were 34 years old because of the excessive use of candy in childhood. That's like, oh my, that's like shocking. You know what I mean? Violent, you know, so, and who's talking about this stuff? You know, but it's blamed on people or their race or their background or something.

We're all very similar to each other. And we're not enabling people to reach their potential because we're not discussing nutrition and how important the right nutrition is foundational for your mental and physical development and for your good health. And all the confusion in the nutritional community makes things worse because the dietary style I'm advocating and the foods I'm advocating right now

have a huge amount of evidence to show how they, and in other words, we have a unique opportunity in human history right now to live healthier and longer than ever before., we have a unique opportunity in human history right now to live healthier and longer than ever before. Huge opportunity because you couldn't in prior years

get wild blueberries frozen in the wintertime and get green vegetables all year round and we didn't have exposure. Here we have the most healthy volcanic soils.

We're here in California. You have access to incredible food where you can eat these healthy high-nutrient foods and we can fly them around and you can get

from frozen vegetables. We have the healthiest foods available all year round. The only unfortunate thing is we also have the worst foods in the world available. You can eat French fried potatoes. All day long, yeah. So you have a choice. You have a choice to be the sickest population ever in the human race. You have a choice to be the healthiest ever in the human race.

It's right all in front of us right now. We could take our pick. What was it you said about commercially baked goods you uh in one of the uh talks i heard you talking about there was a link between uh commercial baked goods and mental health as well that's right you know that 100 years ago one in one in 100 americans had mental illness today it's one in five americans have mental illness That's like huge, right? That's crazy, yeah. It's crazy. Do you think it's maybe like,

is there anything with like it not being, I guess, individuals not noticing that it is in mental illness back then? Or is it just because there's more occurrence of mental illness now? You can see it going up every year. You know, there's definitely more occurrence

of mental illness right now. It's been an explosion. And I could give you some, but what we were talking about is that, that the study, there's studies on this that show that the, that the commercial baked goods and fast foods, even two servings a week doubles the risk of developing major depression, even two servings a week. That's like one bagel and one French fries or one pizza and one bagel. Just two servings a week doubles your lifetime risk of developing major depression and here's i'm saying something else here you know what the word disthymia means it means like before yeah it means like feeling blah you're not totally depressed but you're not too excited about life or creativity or create creative and enthusiastic either and

what i'm saying even when people are depressed, it takes away their love of living and their excitement about life and their creativity. It's dumbing down people and it's making them feel blah all the time and mentally fogged because they're eating these fats because their diet's not high enough in nutrients.

The brain needs a continual supply of antioxidant. So I'm saying even when you're not mentally ill, it's still affecting people. So yeah, absolutely. We have a correlation between what people eat. Because look at the illogical or ridiculousness of thinking that eating bad is going to cause diabetes, heart disease, and cancer, but it's not going to affect your brain. Why would you think your brain is protected from what you eat? The brain is even more vulnerable to what you eat. So it affects your thought process and your judgment. And when you're a food addict, when you're eating all these

diets, you're used to eating all the meat and everything you want. And then you think, well, I don't feel good when I don't eat the food. But don't you see when you're an addict and you've been eating these foods, you're not in control of the bank anymore because your primitive brain gets anxiety. Your primitive brain is driving you and it's going to come up with rationalizations and excuses why it's okay to keep doing that. Same thing you get used to doing that you like doing. Food is addicting. And the worse your diet is and the more overweight you are, the more of a food addict you you are and the more your thought processes that rationalize why it's okay to eat right that is almost is almost irrational or self-delusional it's uh i think that's part of the reason why

fasting has helped me quite a bit um it's different for each person i'm sure but um you utilize fasting uh with with your practice as well I do because fasting can help a person with an asthmatic. I can like wean them down off medications and as they're getting better and as I take away the medications, I want them to fast to prevent a flare-up of their asthma. So I can use it as a therapeutic tool. But I don't recommend overweight people fast. I recommend that fasting be used in the hands of a professional. In other words, when you're fasting and you're overweight, you are going to most likely yo-yo your weight. It'll slow your metabolic rate down so radical

that now whatever weight you lost, you'll gain back, and you'll gain weight back rapidly, and you'll put more saturated fat in your body fat when you gain back weight. You'll get more visceral fat. You'll store fat more viscerally. And yo-yoing your weight up and down is not beneficial to your lifespan so fasting in the wrong hands can be not is not optimal yeah i usually recommend not not starting out like you

know if you're new to dieting certainly don't start out with fasting get to your ideal weight first learn how to eat right so you drop a pound a week i'm saying that fat cells and fat on your body is dangerous and your fat cells are producing pro-cancerous compounds. But if you're losing weight at a kilogram a week, on a nutritarian diet, what I'm recommending, people lose weight at the beginning, more than a kilogram a week, but eventually they settle down to about a kilogram a week of weight loss. I'm saying right now is that if you're not losing a pound every three days, you're not losing a kilogram a week, your fat cell is still toxic. If you're overweight, and if you're a nutritarian, you're healthy, then you're either at your ideal weight or you're going towards your

ideal weight at approximately a kilogram a week. You're not doing that. Your fat cells are still producing dangerous compounds. Fat on the body is dangerous. So that if you have some diet you think is good, then you should be losing weight. You should be moving towards your ideal weight. And when you get to your ideal weight, you should be staying there at your ideal weight. Right? Makes sense. What type of exercise protocol do you have for like the clients on a nutritarian diet? Because I mean, obviously you know exercise is beneficial. So what do you usually have them do? Well, don't forget, I may be seeing people that are 450 pounds. Oh, for sure. Just can't hardly walk. Definitely. So this enables them to want to exercise, you know, and some people can

walk, but I have, but the more variety of exercises I have them do, like when I have a person, let's say he weighs 250, 300 pounds, they do multiple styles of exercise during the day because you and I can exercise. We can go in the gym and exercise for an hour and a half. And I could, I could, you know, go on the Stairmaster and I can do, I can, I can be exercising. I could go from one, but the people that I'm seeing, they can't do that much vigorous exercise for so long. So I can give exercising, I can go from one, but the people that I'm seeing, they can't do that much vigorous exercise for so long. So I can give them more moderate exercise for a five-minute period, but then I can have them do it multiple times during the day. They can take a break for five minutes and do some motion isometric exercises against their own body weight. They can be

just stepping from side to side, you know, and taking big steps behind them and forward. They can be moving, they can be walking on sand or just going, sitting up and down from a chair 15 times and then waiting another hour. They can do another little exercise. So what could we, in other words, what I'm saying is I give them a lot of different variety of ways to exercise different body parts. So if they walk till they were exhausted, they can go back in the gym and they can use a stepper or they can use a hand bike or they can, so I'm giving them exercise according to their abilities and their, and the level of where they're at. And I tell, and exercise is not the main thing here. The main thing is to get healthy so they will feel like living life and exercising and being

more active. Because these people, their activity and their, their mobility is limited from all the weight they have. How much can you enjoy that when you exercise, when you, when it's so uncomfortable for you to do so? And that's why, and the major thing is, you know, I always say that you build muscle in the gym and you lose weight in the kitchen. You know what I mean? How do you get these people? I love what you're saying. Cause you're, you're kind of breaking down the barrier into fitness and you're saying, look, you know, you're starting out and your fitness is going to look a little different than maybe what you see on TV. Right. And you're going to walk and you're going to do some stuff with your own body weight and we don't need special equipment or special clothes or anything. We just

need to do some stuff throughout the day. We need to move around. How do you get these people to adhere to a diet? Like, are you kind of more like, all right, I'm bringing the hammer down on this person and this is the way it's going to be and it's black and white? Or do you give them a little bit of a leash because you're recognizing, look, this is somebody who's had dysfunctional eating patterns for a really long time and it's tied into their emotions and maybe I need to give them a cheat meal or a snack or maybe they need these little things in their diet. How do you approach it? Well, certainly it's an art. I have 30 years of experience doing this to try to figure out what's best for each person. But one thing I know and determined over the years that very often the cheats get people back into their addictive

behaviors and trigger them back to going off the diet again. It's easier to, sometimes it's better for real addicts to be black and white, like an alcoholic, just stay away from the bars and don't drink any alcohol. And the same thing, these people are food addicted and a little bit of cheating sometimes puts them right back over the edge and keeps them continually longing for that food they can't eat all the time well once they abstain for a long enough period of time they lose attraction for it and it becomes disgusting to them over time but so but i'm not saying i'm fixated on one thing for everybody if you know if i'm sitting for a person i know i'm going to take them in baby steps because i realize it's the only way i'm fixated on one thing for everybody if you know if i'm sitting for a person i know i'm going to take them in baby steps because i realize it's the only way i'm going to get them to do this but some overall most people do better when i put them like i have a facility i have a place called

the eat delivery treat where these people who are overweight and sickly have not succeeded doing this on their own because their addiction was too strong and I have them stay in my beautiful place in San Diego. And we have the best chefs in the world making them incredibly delicious food. And the patients, not patients, but the guests are learning how to make the food taste great. And they're eating super healthy food that we grow in the garden.

Mostly that we grow in the gardens there. And they get counseling and they get exercise training. But mostly they get time away from their addictive triggers and the foods they've been eating that they lose their attraction for and their taste buds change. And these people change emotionally and intellectually. And over time, they no longer have to eat those foods anymore and they're able to leave and control their own appetite now.

I'll give you an example. One woman, Nicole, she weighed over 400 pounds. And she tried diets and just made her fatter, just made her lose and gain more back. And losing, she couldn't, it didn't work at all. So by being here and learning this, she lost 50 pounds in the six weeks she was there, right? But the 12 months after she left, she lost another 200 pounds. And she wouldn't even think of eating any other day now. But if she stayed there for two or three weeks,

she would never be able to do that. Just like with a drug addiction. Just like you go to a cocaine addict, they put them away for 12 weeks because you've got to separate them from the cocaine for a long enough period of time for the drive and desire for cocaine to diminish. It's the same thing here.

Food addiction is real, you know, and it keeps, and it kills people. It's not only real, it's just, it's killing more people than cocaine and drugs addiction. Food addiction is the major deadly addiction in America. So I'm able to take people with diseases like high blood pressure, diabetes, heart disease, and have them totally get well. But also what's so exciting is people with asthma and fibromyalgia and psoriasis and rheumatoid arthritis and Sjogren's syndrome like Venus Williams. We're talking here about people with autoimmune conditions whose rheumatologists aren't telling them they can get well. They're just telling them to be on drugs that cause cancer for the rest of their life. So what I'm saying right now is that I'm able to maximize the possibility and probability

of disease reversal and also maximize the chance of – lessen the chance of recidivism or desire to go back on an unhealthy diet when I can control their environment for a prolonged period of time. Now, I'm not saying everyone can do that or can afford that. I want to teach and give people the obstacles, what I do in my books and on my website, to give people the knowledge and the skills that they can do this on their own, of course, but some people can't. And the people that are the most sick sometimes are the ones that can't do it on their own because they're so addicted. They need help. People sometimes need some

professional assistance to really accomplish this changeover. But my message is, of course, is that it's such a blessing. It's so exciting. And these people are so grateful when you're able to have them get well and stay well. They're just so incredibly thankful they learned about this and they were able to have that opportunity. How much does it help for when people come to this retreat and you got examples probably around that are like, hey, this woman did this and this guy over here did that. That must really motivate the new people coming in, right? or something. We always have a success story night where some people get up on the stage and they tell what they've lost 50 pounds, they've lost 75 pounds, they've got rid of their asthma, whatever it is. And that really does motivate people. I think when I had my first television show on PBS back in 2011, the show was one of the biggest fundraisers of PBS, you know, like the top 10 of all time or something. I raised over $35 million of PBS. I think the reason for

that was all these people who changed their health destiny, who got up, all those people who I discussed on the show and I showed that they were people just like you and me

who thought they couldn't, it wasn't a willpower of iron or steel, but when they ate the right foods, their taste buds changed, they learned to enjoy this and they were able

to get rid of these serious diseases and I think seeing these people reverse their rheumatoid arthritis and get rid of their even some of the people who had cancers that you know early stage cancers that reversed or whatever it is i the the power of nutritional excellence was demonstrated and people really you know it made it made them open up and say wow i got to learn more about this, you know? So certainly that's so helpful that, that if this works over the years, you know, word of mouth and, and the fact that it works so effectively is what led to what's led to more

people doing it. You know, you got something, Andrew? Nope. Microphone check. Yeah. Sorry. My mic was off. Uh, earlier you said that you said that meat wasn't nutrient-dense. What leads you to say that? The facts. In other words, if you have 36 nutrients that the U.S. government keeps score of, right? And of those 36 nutrients, you add them up, those are known nutrients like vitamins and minerals. of no nutrients like vitamins and minerals, compared to another food like vegetables, meat has about one-twentieth the amount of vitamins and minerals compared to an equal caloric portion of vegetables. But even forgetting that portion, meat does have certain

things like niacin and B12 and zinc. But forgetting the fact that if you look at all 36 nutrients, it's relatively low compared to vegetables. The main thing is that it's what are the nutrients that Americans are lacking. We're already getting a lot more meat. We're already getting enough. All those things is meaningless. We're lacking the phytochemicals and antioxidants to prevent cancer, which meat gives you zero. So out of the nutrients that extend human lifespan, meat, zero, vegetables, a thousand.

Because meat contains none. So look, let's get real here. People are just giving you nonsensical biased information we want to fight cancer we have to have a lot of cancer fighting antioxidants and phytochemicals wouldn't it be very difficult to eat an equal amount of weight in vegetables like if you had like a like a pound of meat would probably be pretty pretty easy to eat but an equal amount of vegetables like what would that look like Because like something like spinach or something like that, you know, you take a bag of spinach and it cooks down in this little tiny thing, you know? That's exactly the point. Because it's very hard to eat so many calories when you're eating a lot of vegetables and natural foods, so the fiber takes a bulk in your stomach. That's why if you're eating a lot of plant foods,

you get filled up with like 300, 400 calories, already feeling full. But if you're eating oils, meats, cheeses, or processed carbohydrates, you can put 4,000 calories into your stomach. That's how you know Skipper never really lived on that island. You know, I'm curious because- Did you get that joke or you're too young? I think you got it. I missed out on it. It was Gilligan's Island.

It was a show with Skipper where they were- He was fat as hell, yeah. He was it. It was Gilligan's Island. It was a show with a skipper. He was fat as hell, yeah. He was fat. They were on a desert island. He was on the island zone. He was heavy. So I'm saying that's how you know a skipper. It was an old show.

I know you didn't laugh, so I thought you would. How old are you now? I'm 26. Oh, God. Okay. That's wild. About to be 27. That's September, yeah. Yeah.

Coming up. Yeah. So I'm wondering about this because when we look at a lot of people that let's say they're people that tend to already be fairly healthy, also adopt vegan diets. Right. So when you look at a lot of people, they're already healthy and they're adopting vegan diets. When you look at also individuals that are fairly active, they're eating in a slight caloric deficit. And they also adopt these diets like keto or whatever that promote more meat eating, they also seem to be as healthy. So what would be the thing that you would tell an individual that is healthy, they're active, great blood markers, eating decent amounts of

meat, not like two grams per pound or something, but decent amounts of meat along with their diet, keto, carnivore, whatever. What would be the reason that you would tell them to adopt this type of diet if they're already feeling healthy as is feeling good, healthy, right? I mean, and not just like feeling good, like they have the blood markers to show that they're healthy at that point. What would be the, it's almost meaningless. That's what they're, that's what their brainwash that people think, Oh, I'm my blood pressure is good. So I can eat salt. What a moron, you know, blood pressure is not going to be good. We're not, not going to be good long-term. This

was good now. It doesn't mean it's going to be good long term. This is good now. It doesn't mean it's going to be good then. Who cares what you are right now? Let's look at what happens as people age eating a high salt diet. You know what I mean? And you wait till you have high blood pressure. Then cutting out the salt is not going to have the effect. It's cutting it out now before you have high blood pressure.

You don't wait till you get cancer to fix your diet. You don't wait till you have dementia, which is not reversible, before you fix your diet. So I want people to get a lot of information. I don't want to think they can't have a few sound bites and they can't. They have to learn a lot. They should read my book, Superimmunity, because to realize that we control our health destiny

and you don't have to have dementia when you get older and you don't have to get cancer and you don't have to have a heart attack or a stroke. So I'm saying, do you have the intelligence? And intelligence means a certain type of, do you have the intelligence? And intelligence means you, a certain type of intelligence where you do the right things now that's going to benefit you decades from now.

It's like you go and get an education because you have a better career, make more money or, you know, you just want to, you know, so you do things now that are a little bit tougher, but down the road is really going to gratefully you did it. The future you, when you're 65 or 70 or 80 or 90 years old, how are you going to look back and say how you took care of your body

when you were 20s and 30s? Because what you did when you were 20s and 30s is really what creates your life and your health when you get to be 60 and 70. So I would be thinking about, okay, but let's see what happens to people. And I could show them numerous studies, which we have now. And not only that, what I'm saying is something really radical here. I'm saying that all the studies show the same thing. All the studies show the same thing, that those type of diets lead to

worse outcomes. So I'm saying that the literature is not controversial. The information you're getting from people is controversial. They're using short-term studies, people who've improved their health short-term, but the long-term studies and the longevity studies, the epidemiologic studies with a large number of people looking at their life as they age and seeing what caused them to live longer or die shorter, it's not very controversial. And a nutritarian diet, what I'm recommending, very controversial. And a nutritarian diet, what I'm recommending, checks every box of human longevity to make sure we don't sell some people out and screw that mess them up. Because some of these vegan diets are too low in fat. Some of the other diets are too high in animal products. Some diets don't have enough. In other words, I'm saying that what are all the factors that we have

to consider when we're looking at human longevity, it's not just your cholesterol level it's your level of lutein in your bloodstream it's your certain ones and it's not just one right not just your body weight either your body weight right people think like i lost 20 pounds and this is great i like what i'm thin i'm thin so i'm healthy i mean all the meat i want you know what i mean that makes that makes a lot of sense right uh i really liked what you said earlier about um and I've heard you say this in other talks too, about people kind of consuming empty calories. Can you kind of drive that point home a little bit more? Because I don't think that people fully understand, you know, obesity, a lot of times people I think would think that when someone's obese that they have maybe an influx of nutrients, but they usually are micronutrient deficient, right? Exactly. Because they're driven to overeat. If you're overweight to that degree, you're a food addict.

And if you're a food addict, you're driven to overeat calories because your diet is micronutrient insufficient and phytochemical insufficient and fiber insufficient. Fiber gets converted into butyrate. Butyrate slows down the brain's desire for calories and hypothalamus. And if your diet's low on fiber, you're going to want to eat more calories. And you basically just keep eating because you're trying to get something

that you'll never get to, right? Correct. And it's kind of the same thing with addiction. You hear people say, you know, the first time they did cocaine or the first time, they're trying to get that high again. They never even get there.

They're like chasing something that they're never really going to get. So adding those nutrients in is something that can really help prevent that, right? That's correct. A body, you know, it's called the triage effect. It means this, that when you have a certain amount of nutrients coming into your body, your body will utilize them for survival and for reproduction. So you don't really, so you're getting into 30 milligrams of vitamin C or 100 micrograms of vitamin K.

You're not going to bleed to death. You're not going to get scurvy and die, but it's not sufficiently amount of micronutrients to stabilize your longevity protein to keep you living to 100 years old. It's just keeping you feeling okay right now. The body triages nutrients to its immediate needs, but it's not going to protect your telomeres

and your stem cells for 100 years of age. So a nutritarian diet might have 2,000 micrograms of vitamin K. 100 was enough for you, but on an RDI is 150, but my diet might have 2,000. But the excellent amount is helping me for longevity. We're not triaging the nutrients for its immediate use. We're keeping it for its, the body can do so much more when it has an optimal supply of nutrients. Because what I'm saying to you right now is our body is already a miraculous self-healing machine that can live to be a hundred years old in good health with a full mental faculty intact. The fact that we have so much disease all around us makes people think and they're trained to believe that disease is natural. It's normal to get sick by the age of 60 or 70, go to doctors and take drugs.

Doctors have the answers to our health with these pill, magic pills. And that it's genetic or beyond our control that we got sick. And I'm saying quite the opposite. I'm saying that we're in control of our health destiny. And if you don't want to get cancer, you don't have to. You don't have to be on blood pressure medications and get heart disease. If you have it, it's reversible. And I'm giving you the opportunity to take charge of your health destiny if you want to.

And if you don't want to, do whatever you want. I didn't write my book to appeal to the masses to get the most number of people to read it. When I first wrote Eat to Live in 2004, the book publisher, Little Brown, said to me, we could change it a little bit and really make it a bestseller. And I said, well, that's not my point. I want to call it the gold standard of excellence here for people to help people really want to get well and we're willing to do what it takes. I'm not going to write the book to get more people to eat. So I don't want to sell out the person who says, I really want to get as healthy as I can and get rid of my diabetes or

reverse my rheumatoid arthritis. And then if I watered it down to get the masses to like it, then I'd be selling that person out who wanted to reverse their rheumatoid arthritis or reverse their heart disease. You follow me? And then over the years what happened is so many people realized that you could make this taste great and you can make gourmet, you can make healthy food taste gourmet and they started popping up in Nutritarian hotelsarian hotels and restaurant and and your taste buds get stronger and we put out so we show people that this is not just for the food nuts the health nuts right

this because for millions of americans are doing this now are eating so healthful especially here in california this is not even what i'm advocating is not so weird here. It's almost becoming more mainstream. You're seeing restaurants with salad bars and broccoli dishes and the kale consumption has gone up. But the kale consumption has gone up. There was a recent study that came out a couple of weeks ago

from an environmental working group. So there's 18 different pesticides they're putting on kale today. A lot of residual, you know, you got to get organic kale now. You know what I mean? And the brown rice has arsenic in it and the flax seeds have cadmium in it. So we have to watch about protecting our environment, making sure our growers and the farmers are using clean,

you know, we're really looking at all aspects of health here and they're trying to avoid the use of chemical substances. And as you know, the, you know, the roundup and the glyphosate on foods, it's all, we all have a lot of food contamination going on here. Do you get your blood work done? I do blood work on my guests. I've had my blood work done occasionally for an insurance exam, you know,

but I don't routinely draw blood on myself. And what about like some of the people that you- Not that I don't like doctors. I could say I don't even like myself. But I'm not going to just willy-nilly take my blood. Right. Go ahead. What were you going to say?

Just basically, you know, have you, you know, based off of your diet, have you kind of gotten your blood markers, you know, tested to see like if you have X amount of antioxidants and these different things that you're talking about? Or even in people that you work with. Yeah, well, keep in mind, when people come in to see me as a patient, I see thousands of patients, you know, or have through the last 30 years have 10,000 family charts in my practice. So I'm not seeing patients much right now,

but so yeah, they come in and I have a machine that scores their antioxidants and right on their, with laser on their hands. And we can see right away that these people have low level of antioxidants in tissues. You could see that. And then people follow my dietary program. Their antioxidant score in their tissues will go up by four to five fold. You know what I mean?

And it takes months to get them up there. months to get them up there. So if I'm going to take you off, I'm going to wean you down slowly off your drugs for your psoriasis or for arthritis, I'm going to wait three to six months and start to slowly take you down. So you make to your nutrient levels are higher in your tissues first. So your immune system has more chance of being fixed. I'm not going to have you come in and start taking out these really dangerous drugs right away, right away. So yes, I can measure antioxidants in their tissues. And the studies also that show that lutein levels are an incredible predictor of heart attack risk and dementia risk. Because lutein is the carotenoid that gives the green vegetables green. And carotenoid makes the orange vegetables orange.

And lycopene makes the red vegetables red. By testing lutein, it's not causing your blood vessels to be elastic and protecting them from heart attacks, but it's a marker of how many green vegetables you ate. And green vegetables are most protective against losing the elasticity of your blood vessels and having endothelial inflammation that leads to cholesterol deposition in your blood vessel walls. So what I'm saying right now is that green vegetables are tremendously protective. And if you don't eat a lot of green vegetables in your diet, then you better live close to a hospital. What are some of the foods that we should be avoiding? I heard you mention oil

today and then also in some other talks that you've done. Are all oils bad for us? Well, we're talking here about excess calories being bad for us. Americans usually have 500 calories from oil a day. If you're working behind a plow eight hours a day, carrying a heavy plow with an ox, maybe if you're physical laborer, chopping down trees and digging ditches all day, you can have a little bit extra empty calories. But for most of us having desk jobs, those extra calories turn into fat pretty quickly. Let me ask you a question then.

We know that these lignans and sesame seeds and flax seeds and chia seeds prevent, tremendous metal to protect against cancer. And we know there's sterols and stanols that protect against prostate and breast cancer. So when you take the oil out of the sesame seed, or when you take the oil out of the walnut, you know the walnut is anti-beneficial.

So what do you think just a guess would be healthier? Walnuts or walnut oil? Sesame seeds or sesame oil? Flax seeds or flax seed oil? Olives or olive oil? So what do you think by a guess, which would make people live longer? And what do you think the studies show

as to which foods are more protective, the oil or the whole natural nut or seed? Let me ask you a question, what you think would be better? Probably the nut or the seed, just like orange or orange juice, right? Exactly. So now it's a question of we can't just willy-nilly pour calories over our food. We have to not eat excess calories.

So if there's a choice between a walnut or walnut oil or sesame seeds or sesame oil, what do you think links to longer health? Obviously, we want to eat foods that have nutrients and fiber in them. You know, if I gave you a tablespoon of olive oil to eat before you went to lunch, you wouldn't eat 120 calories less. You would eat the same amount of calories. Because it's like no fiber. Doesn't feel anything.

Doesn't feel anything. But if I gave you an apple with 65 calories, you'd eat 65 calories less because of the weight, the fiber, the nutrients suppress the apple. That'd be 65 calories. Not only that, if I gave you 100 calories of nuts and seeds, the sterols and stanols and fibers, those factors that suck, that hold onto fat like a magnet in nuts and seeds,

carry fat out into the stool. And when they do so, they actually attract fat from the other side of the villi. They attract fat from the blood vessels in your bloodstream. So they suck saturated fat and oxidized LDL out into the toilet bowl.

So when your appetite was ratcheted down by 100 calories, but you only got 70 calories in. So it naturally suppressed the appetite. If you put the oil on the food, it increased the appetite. Because oil is an appetite stimulator. Because it's rushed us into the bloodstream so rapidly that it signals dopamine in the brain like cocaine does. So what I'm saying right now is that fast food includes oil and sugar and honey and

maple syrup because they enter the bloodstream a huge amount at one time, like a bolus. When you eat nuts and seeds as your source of fat, or you eat berries or mangoes as your source of sugar, the bloodstream, the sugar and the fat enter the bloodstream very slowly, and you don't get the dopamine stimulation in the brain to make you want to overeat food. So yes, I'm saying let's make salad dressings with a whole nut or seed. One of my favorite salad dressings might be tomato sauce or tomato paste with almonds and sunflower seeds

and blood orange vinegar. I mean, excuse me, or balsamic vinegar or black fig vinegar with a few raisins in there, or it might be an orange peeled with some blood orange vinegar and some lemon and some cashew nuts and sesame seeds. I'm trying to make sauces or a Thai dressing made with hemp seeds

and peanuts and lemongrass and cumin and a date. So I'm trying to make dressings and sauces that are made from natural foods and not from oil, sugar, and salt. Avoiding sugar, salt, and oil. And we're giving people, we're not taking the fat out of our diet.

We're just getting the fat from a whole food instead of a processed food. And the modification to a person's health are incredible. Because we see in the studies that nuts and seeds, in all the major studies, you know, in the physician's health study, men who ate nuts and seeds three more times a week had a 60% lower risk of sudden cardiac death. times a week had a 60% lower risk of sudden cardiac death. In the meta-analysis in nuts and seeds with more than 350,000 individuals, it showed that overall in the higher consumer of nuts and seeds to one serving a day had a 39% lower rate of cardiovascular death. More nuts and seeds, less death. Less nuts and seeds, more oil, more death. The PREM-MID study showed the same thing.

Olive oil versus butter. It showed people switched from olive oil to butter, 10% reduction in cardiovascular death. Switched to nuts and seeds from olive oil, 60% reduction in cardiovascular death. In other words, because something's better than something else doesn't make it perfect. So we're trying to give people what's best, not what's not. You know, just because a

Mediterranean diet is better than an American diet, but a nutritarian diet is tweaked. So you're not just reducing heart attack risk, you're wiping it out completely. We're really giving people an information they need to take charge of their health destiny and if they want to be really healthy, they can be and not make these little nutritional mistakes

that can mess up their health. Like thinking oil is health and pouring oil over your foods. I always say like the biggest scam ever perpetrated on the world's population and the biggest marketing scam, it still shows how good marketing and a lot of money can do to convince people that oil is a health food. And now everybody's pouring and thinking olive oil is health food and coconut oil is healthy.

They just think oil is healthy. God, it's like scam people. Yeah, and I think the main problem there is people just aren't really thinking about it. You know, they're just, they're not, they'd have no idea that they just added 30 grams of fat. They added an inch amount of calories. Yeah. You know, and people believe what they feel like they want to eat. They like to hear good news about the habits, the bad habits they have.

They want to be supportive. They want a person to get out here on the microphone with you and tell them it's okay to eat whatever they want to eat. Some people aren't going to like my message. Because I'm really, I'm hard nose on them. I'm saying you got to eat healthy

if you want to be healthy. And a healthier diet is healthier than a diet that's not as healthy. They don't like that. When it comes to like the high, because you mentioned working with professional athletes,

right? And you have to rack up some of their protein needs. Right um what do some of those foods look like for them and i mean would you have a guideline for like um kilogram per pound of how much per like how much of an individual of what they weigh versus like the activity they do or is it just like do you not really worry about that i don't really worry about it like any diet any if a nutrient diet gives you about 40 um grams of protein per thousand calories let's say okay now if you're bigger and more exercising more you need more calories anyway so if i might if i'm in

competition laughing i'm eating 4 000 calories a day even could be so i'm getting fourth fourth getting you know um 160 grams of protein a day because I have a higher calorie need. You know what I mean? But I still, with my athletes, I'm still giving them more hemp seeds, more edamame, more Mediterranean pine nuts, not regular pine nuts because they're 33% protein versus 13% protein in a regular pine nut. I'm giving them, you know, I'm still giving them more, you know, pea protein and more. I'm giving them more, paying attention to more of the higher protein vegetables and beans and nuts and seeds. There's differences from nuts and seeds can be 10% protein versus 35% protein.

I'm purposely designing it to be a little more perfect for their athletic needs so they don't have to go on to the animal products to get all the extra protein. I want to give them as much plant protein as they can so they can be more moderate or lower their animal product intake. You know what I mean? So with athletes, I want them to reduce their animal protein and get more plant protein because we're saying it prolongs their career. You're mentioning a wide variety of foods. Is this something that we need to try to get in every day?

Or is it more like just try to get it in the best you can, like between the beans and the green vegetables and onions and stuff. Every day. Trying to get some dosage of it every day, treating it like a medication or a supplement almost. Absolutely. I want people to eat a salad every single day and then salads have a nut and seed dressing on it. I want people to have the hemp seeds and flax seeds every single day.

I want them to have some mushrooms cooked in their soup or in their vegetables every single day. I want them to have some vegetables cooked in their soup or in their vegetables every single day. I want them to have some vegetables every day and some beans every day or soybeans. So they're having seeds and nuts and greens and some onions and mushrooms and fruits and berries every single day. You ever recommend blending these things up or has that changed the whole composition of it just as we talked about with oil and things like that? A lot of people, especially the athletes athletes do the smoothies they carry just out of pure convenience and also because they can get more into themselves without getting full too and they look in there so there needs so much i know i was one of those athletes so i had to get

a lot of calories in because i eat some exercising all day long it's my job to exercise you know what i mean so i had to get some work so if i was chewing all day to get all those greens in i couldn't i was wasting i couldn have enough time to do all the chewing. And I was too busy with trying to go to school and compete and train all day long. So, you know, it's still… We feel your pain over here. So, yes, I could, you know, some meals you don't… So the green vegetables, for example, have an

enzyme called myrosinase in the cell wall. And you have to chew or break it open, that enzyme, for the myrosinase enzyme to catalyze the production of the ITCs that prevent cancer. So if you swallow a salad quickly and you don't chew it very well, you're not going to get all the anti-cancer benefits. So you have to really concentrate on chewing the salad well, and I don't have time to really chew every salad that well so I want to blend it in the blender

and just suck it down so I can go quickly and quickly go back to training and do what I have to do and I could chew the salad later on at night so yeah I use smoothies especially with athletes that's why some of these pros are carrying around those blenders with them they can put the flax seeds and the Mediterranean pine nuts

and they can put in the blender with some wild blueberries and they can put in some greens and bock shkale, and they could just whip it all up and have it and take it as a smoothie with them. What about dairy? Does dairy fit into your plans at all? Well, I'm trying to people to recognize that I want their animal product consumption to be below 10% of total calories. So it modulates IGF-1 below 175, let, around below 175, let's say. So when I want

IGF-1 to run between, let's say, 100 to 175, the average American is 250. I don't want them. So when dairy products raise IGF-1 a lot, and they, so they're designed for a cow to, let's say, triple its weight in the first month of life. And they're too growth promoting, you know? So we don't want growth promotion because growth promotion can promote cancer growth promotion and so so i do i want them to restrict dairy but if they're having something like a yogurt or something that counts towards their animal product intake right you know if they want to eat some scallops or salmon that they can't have the dairy then like so if they're adding just a small amount to what they're doing then they got to take

they got to take it out is fermented food important or because we're eating such a variety of vegetables, we're getting the fermentation anyway? That's correct. It's not important because you're already getting the two raw foods. You're naturally fermenting vegetables, correct? Like in your stomach, right? Yes, exactly. You build up a thick and favorable microbiome from those four foods we're talking about. The four foods are two raw, raw green vegetables and raw onion and scallion,

and the two cooked foods are beans and mushrooms. That combination of those four foods gives you a very favorable microbiome, build up of the beneficial bacteria, so you don't need to have the probiotic or fermented foods that are to take the probiotics usually. You know, if you take antibiotics, you do or something, but even the probiotics people take or the fermented foods they take don't live permanently in the lining of the digestive tract. When you eat these foods regularly, you get much more adherence to the villi and they're more stable. The microbiome becomes more stable. And that's one of the main problems with a high meat

diet. One of the main problems is the production of gram-negative bacteria and eating foods that are high in choline, like eggs and meat and even fish, can then produce the production of gram-negative bacteria and eating foods that are high in choline like eggs and meat and even fish can then produce the production of bacteria that produce unfavorable compounds like TMAO or trimethylamine oxide, which inflames the blood vessels and increases risk of dementia. So that's one of the drawbacks is we're trying to create a good microbiome with all these vegetables and fibers. Yeah, we just had Dr. Andy Galpin on recently, and he talked about, you know, having a variety of food so that you do build up a gut microbiome that is resilient and can handle various foods. And sometimes when people go on these elimination diets, they start to get rid of a lot of foods and they start to only eat something like meat. of a lot of foods and they start to only eat something like meat, as soon as they go to bring something else back into their diet, their stomach blows up and they're not used to it and they end up getting irritated and stuff like that.

So he shared some of what you're saying. I'm glad you're bringing up beans because as soon as the show's over, I'm excited. I'm going to go out and get a big can of pork and beans. I'm messing with you. There's sugar in there. Yeah, I know. And pork. I know. I'm messing with you. Yeah, but the sugar's know and pork i know i know i'm messing with you yeah but the sugar is worse than the pork i'm sure it is yeah i'm sure it's probably through the roof

uh did you hear about the uh i'm gonna butcher her name but it's uh i think joanna mendoza she was a 28 year old vegan that kind of got outed because she got caught eating fish um she ended up having to like reveal like a whole long sad story about how she wasn't having her menstrual cycle uh she was having all kinds of weird issues so she had to get off of the diet and so she had to start incorporating uh fish um eggs and any kind of animal protein based from her doctor telling her that i'm not sure if you're familiar with that at all. Well, I'm not familiar with that one case. That exact one case.

But I'm familiar with thousands of people on the internet who claim they do better with animal products in their diet. That is not surprising. So, you know, there's also- But also, you already mentioned that a vegan diet- We already talked about that. That's not supplemented might be a mistake as well, right? A vegan diet that's not- a lot of these low-fat vegans are advocating people not take DHA

and creating a risk of dementia in later life. And a lot of people are not eating nuts and seeds, putting so low in fat that can actually be negative for their long-term health. So there's some very dangerous, there's vegan gurus that are giving potentially dangerous information with brain shrinkage and increased risk of depression. That some people need more cholesterol even than a vegan diet can supply that could lead to their depression. I'm also recognizing that we have individual differences and some people need some more saturated fat than others. I'm not denying the differences

among individuals that require some people to eat some animal products for to be healthy for them you know what i mean so i'm not and nor am i denying that people that there are bad vegan diets too you know but we have to put it in context of the what we know in the scientific world that we have to if we need to use animal products we have to try to use it moderately recognizing that plant heavy diets are much more lifespan promoting got. And even if an individual needs that to have that in their diet, they should minimize the use of those foods, not maximize the use of those foods like a paleo or ketogenic diet. And then I wouldn't do the listeners any justice, but do you have anything against bagels? Because you've now compared it to meat and saying that bagels are

bad. They just love the fact that you have been putting bagels down bad this whole time. I'm saying bagels are worse than animal products. Worse. I do compare bagels to meat because they both are sources of calories with not a significant load of antioxidants or phytochemicals. However, if you look at most of the data, people cutting back on fat and meat intake and increasing more of the carbohydrate intake from white rice and sugar and white flour,

their disease gets worse even than they were on the meat. That doesn't exonerate meat just because white flour is worse. Because if you'd use beans instead of the white flour, they would be better than the meat instead of the white flour. But people don't recognize that when they eat bagels and they're eating a cancer-promoting food, they're eating a heart disease-promoting food just because they think of it being benign. It's not high in fat, but it's not benign. It's a seriously damaging stuff. And the more you eat these empty calorie,

high-glycemic carbohydrates, processed carbohydrates, you're shortening your life in proportion to your utilization of them. Do we have some wiggle room with our diet? Like in what you promote, obviously it's going to matter. Like if we've talked about people that are obese maybe you don't give them a cheat meal because it might set them

back right but what about people that you have gotten to be a little bit healthy can they go out and enjoy themselves and have like a pizza or something here and there or you don't advocate that well you know i don't really do that myself you know you know more than a couple times a year i don't think i like state i don't prefer those foods because I get, once you get used to eating this way, you like, like it better and you like the way you feel. You know, it's like, just imagine if I went to, I had like a Chinese restaurant, had a high salt meal, you know, I'd be drinking water all night long, unable to sleep. I'm not used to eating that food.

And then I, then, you know, if I went and had a conventional ice cream, I could taste the bleach in it and the chemicals in it. I love my ice cream made with the macadamia nuts and the bananas and the real vanilla bean powder. I don't want that fake vanilla bean extract stuff. It tastes like chemicals to me. I like my healthy version of my chocolate. I want a chocolate bean brownie.

I want my own custard made with avocado and, you know, and cocoa powder and dates. I don't want this junk food stuff. I want the real stuff. You know what I mean? I want the natural stuff. It tastes better and you, then intellectually, you feel better about eating it. So even though that stuff might taste good sometimes, the nutritarian version made of

natural foods tastes, in many cases, better and you get, and then emotionally, you're more attached to it because you know it's good for you too. You know, so I don't need to have that stuff. But the answer to your question is, it depends on how often, because what would you think, because commercial French fries are fried in oil that's been cooked all day long in a vat where it causes carcinogenic compounds. So one serving a week of commercial fast food French fries was shown to increase breast cancer by 26%. That's just one serving a week. Now, people aren't eating one serving a week. There are people eating French fries every single day.

They're eating junk food and fast food every single day. And then they get cancer or get demented or have some tragedy happens to them. So we have to be careful. And we all have genetic weaknesses. And the other issue to consider is most people adopting my recommendations didn't start this from birth.

They've destroyed their health for the first 50 years of their life. And they've got methylation defects and they've got a buildup of metabolic waste parks. They got DNA cross-linking damage. And if left unchecked, they're going to get cancer or some problems going to happen to them. And I want them to recognize that if they're going to really get the benefits that I'm claiming they can get and not have cancer, they've got to really do this seriously. They can't play around with it and dabble in it because they've already caused some damage there. And many people are coming to me to reverse disease.

But you're right. If you were like eating perfectly since birth, then later on in life, you could probably have more cheats without causing problems. But because people are eating such a bad diet, they can't afford to cheat so much when they get older. You know what I mean?

Go ahead. You know, after literally what you just said, you probably won't like what I'm about to ask you, but a lot of listeners are listening and probably they eat meat. Some of them healthy, maybe some of them not so much. And they're wondering maybe while eating moderate amount of protein, because I like eating meat, right? What can I do or add in from your diet to help my potential longevity? Like could I, and you'll probably say you need to lower your intake of meat or not eat meat at all, but they'll probably eat meat. Could they add in maybe your, the, what you've talked about in terms of G-bombs into their diet to be more beneficial?

Yes. People are probably wondering how can I balance this in without just totally going one way? Well, I was on live with Kelly and Michael, you know, and Michael Strahan said to me, not give me that, that vegetable vegetable burger I'm not eating that I want a meat burger so I said Michael taste this burger I made it with mushrooms

and onions and like and I put some and there's some there's only an ounce of meat in there but it's an eight ounce burger with an ounce

of meat but there was some I don't know what else was in there mushrooms or almond butter whatever it is he takes this burger out of the oven

where I hit him with a mitt over his head and he was fighting with the mitt who's going to pull it out of the oven big guy so anyway so um so he

tasted he says this is the best burger i ever ate it's like incredible how'd you make this thing i said yeah i made it for you michael i knew you would like you had to have some meat in your burger i said put a little bit of meat and it still tastes great you know it sucked up the flavor you don't have to so i'm showing how you can use animal products as a condiment to flavor things and like you just you you And you came to something right now. Because one of the dangers of too much meat, red meat particularly, is the heme iron that increases inflammation in the body. But when you eat beans with meat, like you make a chili or a burger,

you just put a little bit of meat in there, and the lectins in the beans bind the iron and prevent you to absorb so much of the heme iron, which makes it less dangerous. Some of the damaging effects of meat are bound up by some of the effects of the vegetables and the beans. So yes, if you're going to use animal products, you need very small amounts and use it as a condiment.

And you can use it as a flavoring because some of these flavors sucks it up and you don't need much to get the flavor out of it. But even if we just were to start to eat more of what you're recommending, that may help as well? You're going to feel satisfied with less animal products the more you do this. And especially- Sounds scary.

I got incredibly great recipes that are going to shock you. Very creative and very delicious. You're going to feel very satisfied. And you're going to feel better because you know why? You get better in muscular endurance. That's the best thing. You're not going to get stronger, but you get better endurance. You can keep going.

Well, I can go skiing and jump down moguls the whole day practically. You know what I mean? You're one of the few people that we've had on the show. We have some people that do it here and there. They'll speak in absolutes. But I got to say, you're probably out of all the guests that we've had, you speak very directly. Like this is going to help this way.

How have you come to those conclusions? Has it been, you know, because you've been doing this for so long, work with so many people and, and, and previously, you know, were you making some mistakes in the beginning where you may be recommending too much meat or recommending too much of one particular food. Yes. I mean, it's a combination of not just having seen a lot of people who are like, let's say I'm seeing people from the vegan community who have adopted this way of eating to reverse their heart disease or get well and lose weight,

and they develop problems because their diet maybe didn't have enough DHA or iodine or zinc in it, and I'm taking their blood work and looking where they messed up. You know what I mean? So being more careful and making sure they're getting the comprehensive exposure to nutrients they would have gotten had they had some animal products in their diet. So that's where I've learned a lot, is seeing people who are maybe not doing that well

or thriving on their vegan diet to see what they did wrong. We already know people with a lot of meat diets have heart disease and can't die, you know, but so, so, I mean, so it's really perfecting everything. And yeah, I mean, it's, um, over the years you become a better artist at being able to really enable people to do this and be compliant with it because there's an art to be a motivator and, you know, to be able to motivate people to really make the change and then to with it because there's an art to be a motivator and to be able to motivate people to really make the change and then to make it fun and tasty for them. And I think I've become,

so when I started doing this, maybe the percent of people that came to me would not do what I told them to do. But now they come to me and I'm better at having them remove the obstacles that were impeding their ability to do this, whether it's taste or change in mental attitude or knowledge, whatever it was. But I've got much better chance of success with my patients.

Are there particular types of beans? Because it seems like there's kind of a lot of different types of beans. And do you prefer for people to soak them? And there's a lot of different ways to prepare them. Yes, they should soak them overnight and then mix them up, mush them up their hand and then pour the water off and put fresh water in to cook them. Yes. They should soak them overnight and then mix them up, mush them up their hand, and then pour the water off and put fresh water in to cook them. And, you know, people underestimate, because there's all this nonsense on the internet about soybeans being, and soy products being dangerous and causing, and they're really one of the most protective against cancer,

especially hormonally sensitive cancers. But I'm talking about real soybeans, not soy, not tofu, not soy milk, not isolated soy protein, not fake soy foods. We're talking about real soybeans, not soy, not tofu, not soy milk, not isolated soy protein, not fake soy foods. We're talking about real whole soybeans. You can cook them to a soup. You can put the dried soybeans, soak them overnight and put reconsumption in your soup. Those are very powerfully against cancer and very powerfully beneficial for athletes and very powerful for your, for overall health to make the dried soybeans with other beans, like azuki beans and lentils and put it into a soup, cabbage, and make it sweet and sour and make it taste delicious, you know.

But it's underestimated as a real cancer longevity, protective, and athletically positive food. Do you have children? I have four. Oh, cool. And how have they adopted into some of this style of eating and especially like, you know, as they were growing up with you making your changes in your nutrition? You know, it's funny because my kids were always completely shocked by the way that people ate. They were flabbergasted by it. They used to say to me, like when my daughter Cara, who is 25 this week, she was my youngest daughter.

I have three daughters and a son who's now my son is 17. So he's the youngest child. But my child is my youngest daughter I have three daughters and a son who's now my son is 17 so he's the youngest child but my Harrah's my youngest daughter when she was four she was exercising at a gym with me

they had a kids boot camp which she called a boo-boo camp so you come out of her exercise class and she says to me don't these parents

love their children this is a four year old and I go yeah of course they love their children what are you talking about? She says, well, they're eating like cheese doodles and candy. And they're supposed to be here for health reasons.

And don't they know what they eat makes who they are and makes their body? And I said, Cara, they don't know what we know. They don't know that what you put in your mouth makes who you are and makes your body healthy. And she says, how could they be so stupid? How could they not know that? And I said, well, it's just because everybody's doing it. They don't, they just don't think because that's the way people are. You know, so my kids had this problem with like, why were people so stupid putting poisons in their body? You know, they couldn't figure it out. It's not any different than kind of telling your kid, Hey, you know, go play in traffic and see what happens. It's unbelievable. It's a roll of the dice. I had to

convince my kids that if everybody was smoking cigarettes, all the kids were smoking on the playground and all the parents were smoking, you would think smoking was normal. So you go to a basketball game or a social activity or a school choir or playing soccer, the parents bring you donut holes and give the kids cheese doodles. And they're saying, why don't you just give them cocaine and whiskey? And what are they doing here? Giving these kids, they're supposed to be having a healthy activity here,

and they're trying to get poison. The kids now, my kids were saying, what's going? It was always frustrating. Why are they hurting the kids? Why are they hurting the kids? You know, why are people, herons want to hurt kids. It's like they, it was really kind of, I remember when my son, Sean, he went to see his sisters in a choir in elementary school.

He never had eaten a chocolate chip cookie before. He never had eaten a cookie. So we walk in, and right at his mouth level is this table where there's somebody from the school PTA handing out cookies to kids as they walk in the door. So he takes this cookie and he, I don't remember if he was five or whatever he was, and he looks at it. He'd never seen a cookie before. He looks at it, he smells it. We're like looking at him like a scientific experiment, my wife and I. We're saying, what is he going to do with this cookie? I don't even recognize it as being food. You know what I mean?

So, and I didn't know how much he knows, you know. So he tastes a little nibble of it and he goes, phew. He goes, yuck, that's junk food. And he throws it back at the woman. He throws it at her. So their normal was way different than everybody else's. I guess so. Yeah.

And do they still kind of eat similar? No, they're all drug addicts now. Well, of course. No, they love eating this way. Yeah. Cool. And then do you got other family members, you know, in on the diet as well? Or, you know, like, cause you know, I go to like family functions and, you know, I get asked a

lot of questions about nutrition and stuff and it's just always kind of, you know, it always baffles me. I'm like, I'm sitting right here. I could help you, you know, with your exercise and nutrition. Uh, are you able to help a lot of your family members as well? Well, I'll give you a couple of stories. One of them, my sister-in-law never, you know, always thought that she knew better, you know, and not going to follow what I tell her to do. She's fine drinking her wine and her chicken marinara, whatever it is, you know, until she got breast cancer. Then after she had invasive breast cancer and given not too much time to live,

then we helped her and told her what she had to do and then she did it and now she's fine. She got rid of her cancer. By the time she had her cancer removed, that was premenopausal breast cancer, early in life breast cancer, very aggressive and kills people. So she did have chemo,

but the time they took her breasts off, they couldn't find any tumor and now this is a decade later and she's fine. And if it was her diet, she'd never be doing great and being healthy today. My father-in-law had a heart attack. He wasn't going to listen to me either. But after his heart attack, he had low injection fraction

and then didn't have, you know, but now he's changed his diet and when it come around, now his injection fraction, his heart got fixed and his injection fraction is back to normal and things that happened to him, he would never be alive today. So these family members of mine that maybe did not listen to me when I was younger, if they hadn't changed after something bad happened to them, they wouldn't be living today. They'd be dead by now.

But they're still alive doing okay. So I'd like people to make the change before they have something terrible tragedy happen to them. Not wait that long. not wait that long, you know, but many people are stubborn and it's coming, you know, and, and, and they're indoctrinated in the American way of thinking and they're brainwashed with bad information. They like to believe things that tell them they can eat the things they want to eat, but it's going to be tough at times. But now, luckily I could say, um, all my family and my wife's family are now eating this way. You grew up in Yonkers, New York, right?

Yeah. How did you know that? What, are you following me around? Yeah. Yeah, we got information on you. Lots of bagels in New York, right? It's unconventional to be a figure skater, let's just say, right? That must have been like a hard thing to maybe get into or a hard thing to do without like i'm sure you got teased and stuff like that right um figure skating like being from such a

tough uh city i don't think i don't remember really no it wasn't really a thing yeah you know i could take care of myself yeah um and sure there were maybe a higher percentage of gay athletes in some sport like figure skating, but that was still a minority. Right. You know, and regardless. I'm just thinking Yonkers. I mean, that's like, that's the home of the Yankees and, you know, just kind of a tough city to grow up in. Sure. Well, we took martial arts

and we knew how to fight and stuff, you know. It wasn't a, I don't think we got too much problems. It's funny because in those days, kids nowadays don't fight and don't do that kind of stuff. Now we, everybody has to be socially, you know. But in those days, we would, you know, we were, when I was a kid, because I'm 65, you know,

people got more, got into more fights. You prove yourself and then they leave you alone. Yeah. People, if somebody would grab you onto you and like try to pull your underwear up in the locker room, you'd have to be able to know how to take care of yourself. How did you learn how to figure skate? Well, just, uh, you know, cause in New York it's very cold and there's, you know, plenty of, plenty of areas to skate at.

Or did you like learn? There was a ring close to my house. That's what got us started, a ring right down the road from where we lived. And then I just liked it and saw success, you know, so it was a good sport. And kind of like the thrill of going fast and like going into the air and flying through the air. It just was a very good, you know, had a lot of nice things in that sport. You must have spent a tremendous amount of time doing it, right? Yeah, exactly.

It becomes addicting because you really, and being competitive sports becomes addicting. Do you know what I mean? It's like you get fed into it and you just want to keep going and your whole reason for living becomes successful in your sport. Maybe you become a little too fanatical about it. You know what I mean? And the sport can become, so, you know, it's pros and cons.

And then was it hard to transition from that sport, you know when you got injured and stuff like that was that it must have been kind of hard right it was i was like um semi-depressed for like maybe a few years after losing getting hurt and unable to be in the 76 olympics i had you know so it's hard to figure out after you yeah if you have such an injury like that yeah if you're right especially if you're was ranked number one in the country in 1974 and then a missing 76 Olympics with an injury. It's kind of disappointing. But then, of course, I would have probably never been a doctor if I didn't have that happen to me.

And over the years, I realize, look back, and I say, you know, that's really not, that trying to be, you know, you can be happier being able to have more pleasure from life and being more rounded existence and being able to have a good effect on other people and being able to appreciate the structure of the world and appreciate the value of others and help them. It's not just about trying to be the best in something and feeling that reward from being your own personal success. It's a much more minor, um, aspect and maybe even not even good for your emotional health as much as really trying to be a good person. So I think that maybe, maybe getting hurt might've helped me. You know what I mean? Yeah, absolutely. Any other questions you guys?

Do you think that, um, like when you were skating, you said that you were really engulfed in that and trying to like become the best at that. And then with that injury, you, you move towards this now. How like, cause I know you still keep super active now. You're obviously in good shape. What do you feel that like, what has brought you the most meaning and purpose in terms of what you do? Like, well, what is that for you? Well, I really do think that my career has been a tremendous blessing for me when I went

back to, to go to medical school or take the postgraduate pre-med program at Columbia or whatever it was, I never thought I would have had the opportunity I've had today to have a positive effect on so many people. You know, being on television with my own show on PBS and all these things where, you know, hundreds of thousands of people have bought my packages, have read my books, and have sent me letters. I would change their life. I just thought I'd be happy treating people across my desk when in medical office trying to help some people. I never thought I'd be able to help hundreds of thousands of people get healthier. I have the opportunity to do this podcast today and reach out to the community to help people make a better, healthier life.

I am always still never – it never becomes boring to me. It's always thrilling. It's always a tremendous feeling of personal satisfaction from being able to see a person improve their health and get better and have this. So I'm very grateful for the opportunities I've had. You know what I mean? You're never seeking to retire. Right. That's awesome. We're maybe going to work a little less, but not looking to get, not looking to, you looking to you know totally retire maybe not maybe not work you know 16 hour days but i'm still obviously i love what i do have uh have you ever heard the it's because you brought up a couple sports references but the uh like the saying playing not to lose playing not to lose yeah

like usually when team gets ahead they kind of first half second half they just start playing all defense and they don't actually try to thrive or do anything else. Right. So a lot of our listeners, a lot of fans of Mark, we're all performance-based, right? We want to do more. So when someone hears you saying, like, you know, maintain your body weight and stay there for longevity,

they hear that as like, okay, so I'm just going to be skinny. I'm going to be weak for the rest of my life. I'm not actually going to live. I'm just going to strive for longevity. Is there any chance of like a happy medium where, I don't know, you can incorporate like, uh, some form of like gaining size while still maintaining like a good health? Like, you know what I mean? Like you want to have an arm wrestle i'm definitely down we have a table right out here yeah and that's not because i have experience we just actually have one out here this thing is it's not a question of these things right you know i mean we want people to be as fit and healthy as possible and as healthy as possible so what's what are your goals i mean are your goals your goals to gain weight and look better in the mirror?

Or are your goals to try to live longer? I don't care. That's up to you. If you want to sacrifice some life to be a little bigger, go right for it. It's your right. It's a free world. I personally would rather be fit and strong. Don't forget I'm pretty strong for my size.

Look at a wrestler who wants to get to keep their weight below 150 pounds and be really strong. What about the people who are boxers trying to keep their weight below 150 and still be truly fit? I'm advocating people be fit for their body weight, and I strive to be that, have the fitness of a professional athlete. I'm 65 years old with a body fat below 10%, and I've got a six-packed stomach and I can do, I just showed them I could do V-ups and I can lift my legs up to all the way up to the top while

I'm hanging up in my arms. So what I'm saying is I want people to be super fit. Great, I'm speaking to this audience that wants to be super fit. But why can't you marry together great fitness and great physical accomplishment with great health too. You want to not do that? Go do whatever you want. You know, I'm just giving you the facts. You can do what you want with it. Well said. What do you do for exercise? I know you mentioned skiing. It looks like you hit the gym and stuff. What do you do for exercise? A variety, you know, because I mix it up. Some days I go to the gym. Sounds like your diet. Yeah.

Some days I go for a bike ride. Some days I go for a jog or run. Some days I'm going skiing and some days I'm playing singles tennis. Some days I'm running in the sand and, you know, back and forth on a volleyball court. Sometimes I'm doing calisthenics just in place. You know what I mean? I just vary it up.

I just have to do what I feel like doing. And I know if I do something one day, I'm going to do something different. Because I went skiing last week, this week, and I killed myself on Aspen. I skied the whole day until I was wiped. So I'm not going to do my legs today for a couple of days. I'm going to do my arm and my stomach and my back.

You know what I mean? I'll do something else. Did you mention skating or no? I don't skate anymore. I'm curious. Do you not skate because it's something you used to do at a really high level? It would just bring back that... I can't do what I used to do on the ice.

Yeah. And it's probably not even safe to try what I used to do. And just skating around is kind of boring. Yeah. I can't do... But on skis, I can do a lot of stuff because I can fitness. I injured my heel when I was young, as you know, and I, my heel is not quite normal. So I can't really take a huge impact on the ice and come down really hard on it. So I can't, I don't want to jump high and come back on ice,

but on a ski boot, I can go over a jump. I can do a 360 off a mogul. I can come down because in the ski boot, there's more room for padding under my heel. So I can take impact without damaging my back of my foot, bottoming out. You know what I mean? So I can feel more confident in skis and try things and be more aggressive and I can still get a great workout. And I much enjoy that, the thrill of that. Cause I, you know, was raised on the, you know what I mean? It's a different thing. And I, and I, so I do a lot of different things, you know? Okay. Uh, tell us about the book that you're writing right now, if you can. Well, the book that you're writing right now if you can well the book that I'm working on now

is called The Nutritarian Diet and it's it kind of encompasses a lot of my career and a lot of the most recent advances in nutritional science

so it's not just here to lose weight but also slow aging and really keep your have your play span and keep so we're talking a lot of what we talked

about today was a lot of information that I've that's in this new book you know about SIRT1 proteins and AMP kinase and caloric restriction and phytochemicals. All this stuff's in this new book coming out. So it's really fun stuff.

And I think where society is moving, there's a lot of people really into this stuff today. Oh, yeah. They really want this information. They want the science. They want the science. And my books are super heavy in science. I pick some of these books that may have 30, 40 references. My book probably has more than 1,000 medical references in them.

And it's almost like a textbook of longevity science. And a lot of people take these books and be able to see the reference. And they can use the books in a college course for nutritional human longevity too. So I'm really making it for people who are health enthusiasts. That's great. Where can people find out more information about you and your books? DrFurman.com is D-R-F-U-H-R-M-A-N.com. You can get books on my website, on Amazon, any bookstores, you know, but, and then my, on my website, there's a tab for retreats. And if people are, have some medical issues and they need my help,

they can stay at our retreat here in San Diego. And I do also have on the website the ability for people to join a membership where they can communicate with myself and my medical staff through forums where they can get advice on their medical conditions or their health issues and get personalized advice through the internet. So there's some issue where we can give people support and camaraderie and recipes and ideas. And so we do have a website where people can get more information. Thank you so much for coming here today. Thanks so much for your time. Really appreciate it. The time was flow flew by. Yeah. Went by quick, right? Yeah. Uh, some really great information. And if you guys want to follow, you know, more information,

um, just, uh, you know, uh, go on YouTube and do a search and you're going to find tremendous amounts of information. That's kind of where I first found out about you. I saw you doing some talks and doing some seminars and stuff, and I started to follow along. And I was like, oh, this is pretty different than what we're normally hearing. So thanks again for coming out here. Really appreciate it. My pleasure.

Strength is never weak. This week is never strength. Catch you all later.