The 3 Surprising Dairy Products You Should Consume For Longevity | Dr. William Li

01:00:46
https://www.youtube.com/watch?v=2KLvy7_pjB4

概要

TLDRThe video discusses three specific dairy products that may offer health benefits, yogurt, cheese, and ice cream despite common concerns. Yogurt is emphasized for its probiotic benefits, improving gut health, bone strength, and heart health, especially when consuming whole fat yogurt without artificial additives. Cheese provides probiotic benefits and contains vitamin K2, which might reduce disease risks, but should be eaten in moderation to avoid high salt and saturated fat intake. Ice cream, surprisingly, might lower diabetes and cardiovascular risk if eaten sparsely, potentially due to thermogenic effects. Overall, each product offers possible health benefits, but moderation is key to prevent negating these effects due to associated risks, particularly high sugar and fat content. Additionally, concerns about saturated fats, antibiotics, and hormones in dairy are explored, noting how modern research complicates former beliefs about dairy healthfulness. The speaker advocates careful selection of these foods to gain potential longevity and health support while managing intake of unhealthy elements.

収穫

  • 🧀 Cheese contains beneficial probiotics and vitamin K2, but consume in moderation due to salt and fat.
  • 🍦 Ice cream may surprisingly benefit health by lowering diabetes and cardiovascular risks if eaten infrequently.
  • 🥛 Different dairy products may offer unique health benefits when chosen wisely and consumed appropriately.
  • 🦠 Probiotics in yogurt and cheese can enhance gut bacteria and overall health.
  • 🧬 Modern research shows dairy's health impact is more nuanced than previously thought.
  • 🧂 Watch for high salt and artificial additives in dairy products.
  • 🦴 Yogurt improves bone density, especially in women, supporting longevity.
  • 💡 Whole fat yogurt is more beneficial than low fat due to presence of probiotics and absence of harmful additives.
  • 🍽️ Moderation is crucial to gain health benefits from dairy while avoiding the risks.
  • 🧐 Dairy products contain saturated fats, but impact may depend on individual body handling.

タイムライン

  • 00:00:00 - 00:05:00

    Today, I'll discuss three dairy products - yogurt, cheese, and ice cream - which can support health and longevity. There's a belief that dairy is unhealthy due to saturated fats and antibiotics, but it also offers benefits.

  • 00:05:00 - 00:10:00

    Saturated fat in dairy has been debated. While too much isn't advisable, moderate consumption has health benefits like supporting bone development due to vitamin D and calcium.

  • 00:10:00 - 00:15:00

    Antibiotics given to cows can cause allergies and contribute to antibiotic resistance. This issue is more significant in public health than individual consumption.

  • 00:15:00 - 00:20:00

    Some dairy producers use growth hormones for more milk, raising concerns about potential health risks, but these commonly break down and pose minimal risk to humans.

  • 00:20:00 - 00:25:00

    Dairy products like milk contain lactoferrin, a protein with potential anti-tumor and immunity-boosting properties, though more human-based studies are needed.

  • 00:25:00 - 00:30:00

    I promote certain dairy products as beneficial based on clinical evidence. Let's focus on human studies to see which products support health and longevity.

  • 00:30:00 - 00:35:00

    The first recommended dairy product is yogurt, known for its probiotics that support gut health, which is crucial for overall wellness and longevity.

  • 00:35:00 - 00:40:00

    Yogurt improves bone health, especially in women, due to its effect on bone density, and supports metabolism, heart health, and lowers blood pressure.

  • 00:40:00 - 00:45:00

    Whole fat yogurt is preferred over low-fat due to its positive effects on cholesterol and gut health. Avoid additives and opt for natural, whole ingredients.

  • 00:45:00 - 00:50:00

    Adding natural fruits, nuts, and honey to plain yogurt enhances its health benefits. This combo provides essential nutrients and supports gut health.

  • 00:50:00 - 00:55:00

    The second product is cheese, renowned for probiotics like lactobacillus, which promote healing and gut health. Yet, moderation is key due to salt and fat content.

  • 00:55:00 - 01:00:46

    Ice cream, surprisingly, has been linked to reduced risks of diabetes and cardiovascular disease, possibly due to its cold-induced thermogenesis activating brown fat.

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マインドマップ

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よくある質問

  • Are all dairy products bad for your health?

    Not all; yogurt, cheese, and ice cream may have health benefits when consumed in moderation.

  • How can yogurt contribute to longevity?

    Yogurt can improve gut health, bone density, and reduce blood pressure, which may support longevity.

  • Are there any benefits of eating cheese?

    Yes, cheese can contain probiotics and vitamin K2, which support gut health and may reduce disease risk.

  • Is ice cream really beneficial for health?

    Ice cream can, surprisingly, lower the risk of cardiovascular disease if eaten in moderation due to potential thermogenic effects.

  • Why are saturated fats in dairy products controversial?

    While dairy contains saturated fats, it's now thought the body's handling of these fats varies and isn't always negative.

  • What potential harms are associated with dairy products?

    Dairy products can contain antibiotics, growth hormones, and saturated fats, potentially causing health concerns if consumed excessively.

  • Does cheese consumption provide any heart health benefits?

    Moderate cheese consumption has been linked to decreased mortality risk from cardiovascular disease.

  • What are probiotics and why are they important?

    Probiotics are beneficial bacteria that support gut health and improve digestion, immunity, and overall health.

  • How does consuming ice cream potentially lower disease risk?

    Ice cream might activate thermogenesis, burning harmful fat and reducing inflammation, hence lowering disease risk.

  • What type of yogurt is recommended for better health benefits?

    Whole fat yogurt is recommended over low-fat yogurt as it supports healthier gut bacteria.

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  • 00:00:00
    hello today I'm going to talk about
  • 00:00:02
    three dairy products that you should
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    consider eating because they can support
  • 00:00:07
    health and that means they can support
  • 00:00:09
    your longevity yogurt cheese and wait
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    for it ice
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    cream hard to believe right well science
  • 00:00:20
    and the evidence says otherwise let's
  • 00:00:22
    dive in first of all let's talk about
  • 00:00:26
    what a dairy product is a dairy product
  • 00:00:29
    is any that's made from cow's milk like
  • 00:00:33
    butter cream milk yogurt cheese ice
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    cream whipped cream you get it although
  • 00:00:42
    those types of things are originally
  • 00:00:44
    coming from cow's milk now a lot of
  • 00:00:47
    people think that dairy products are
  • 00:00:49
    unhealthy and this is not a new thought
  • 00:00:52
    and in fact it's somewhat grounded in uh
  • 00:00:55
    science and fact so let's talk about why
  • 00:00:58
    that is well number of reasons people
  • 00:01:00
    have actually invoked the fact that milk
  • 00:01:04
    products dairy products have saturated
  • 00:01:06
    fats true dairy products can contain
  • 00:01:09
    antibiotics I going to talk about that
  • 00:01:12
    there can be growth hormones and bid and
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    proteins that the human body isn't
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    familiar with right you've heard that
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    old saying that humans are the only
  • 00:01:20
    animal that drink another animal's milk
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    not only as a child but going all all
  • 00:01:25
    the way into adulthood so all of that is
  • 00:01:28
    actually true so so let's talk about
  • 00:01:32
    some of these uh concerns and take a
  • 00:01:34
    look at which ones actually are grounded
  • 00:01:37
    in uh fact first let's talk about
  • 00:01:40
    saturated fat it is true that Dairy does
  • 00:01:43
    contain saturated fats but as it turns
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    out saturated fats may not be as bad as
  • 00:01:50
    we once thought it was researchers now
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    think that it's more important how your
  • 00:01:55
    body handles saturated fats and
  • 00:01:58
    everyone's body handles it slightly
  • 00:02:00
    differently this is actually a kind of
  • 00:02:01
    an area of controversy um in health and
  • 00:02:05
    wellness and Metabolism but we do know
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    that too much saturated fat isn't good
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    for you so uh High consumption of diary
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    products is clearly not going to be
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    healthy the saturated fats remain a
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    concern although we're beginning to
  • 00:02:18
    actually try to think more carefully
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    about it all right well milk does
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    actually have um health benefits for
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    example milk itself has been shown to
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    help bone development and bone health uh
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    especially in children and that's partly
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    because milk is fortified with vitamin D
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    and it's a source of calcium what about
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    antibiotics antibiotics are actually
  • 00:02:43
    given by Dairy Farmers to cows often in
  • 00:02:47
    order to be able to prevent bacterial
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    infection that makes sense if you're the
  • 00:02:50
    Dairy Farmer you don't want sick cows
  • 00:02:52
    and the antibiotic that's commonly uses
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    penicillin which you can't actually find
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    in uh some milk products now there are
  • 00:02:59
    two problems with actually finding
  • 00:03:01
    antibiotics like penicillin in your milk
  • 00:03:04
    product number one is that some people
  • 00:03:06
    are actually sensitive to antibiotics
  • 00:03:09
    like penicillin they can have antibiotic
  • 00:03:12
    allergies and while it's rare for milk
  • 00:03:15
    drinkers to actually have an antibiotic
  • 00:03:17
    reaction it's true it could cause a
  • 00:03:20
    reaction if you come into contact with u
  • 00:03:23
    the antibiotic that you're actually
  • 00:03:24
    allergic to now more importantly and
  • 00:03:27
    secondly is that the wide use of
  • 00:03:29
    antibiotics in agriculture uh in that
  • 00:03:31
    industry contributes to the development
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    of antibiotic resistance sort of in the
  • 00:03:36
    public health realm and that's a problem
  • 00:03:39
    because if you you overuse antibiotics
  • 00:03:41
    and you encourage bacteria to develop
  • 00:03:44
    that are resistant to that antibiotic
  • 00:03:46
    then when we need that antibiotic guess
  • 00:03:48
    what it's less likely to be effective
  • 00:03:51
    and that puts us into a dilemma to be
  • 00:03:53
    able to find other antibiotics that are
  • 00:03:54
    actually more effective so we don't want
  • 00:03:56
    to be chasing our tail and that's why I
  • 00:03:58
    think the judicious use of antibiotics
  • 00:04:00
    is um something that we're looking for
  • 00:04:02
    and if you can find the antibiotic in a
  • 00:04:04
    milk and then it contributes a lot of
  • 00:04:05
    people drink milk products that can be a
  • 00:04:08
    problem all right so the concern about
  • 00:04:10
    antibiotics is um there it's valid but
  • 00:04:14
    it's actually mostly important from a
  • 00:04:15
    public health perspective what about
  • 00:04:18
    growth hormones now some Dairy Farmers
  • 00:04:22
    do use uh growth hormones to be able to
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    help to increase milk production makes
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    sense if you think about from the
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    production perspective like the business
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    perspective you want your cows which are
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    expensive to raise and keep to be able
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    to make as much milk product as possible
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    right it's like if you own a car factory
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    you wanted you want the the factory to
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    be able to slam out as many cars as
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    possible okay so how do Dairy Farmers do
  • 00:04:50
    this well they can inject a um
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    biosynthetic uh chemical called a growth
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    factor in this case specifically it's
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    called recover
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    Bine
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    somatotropin this is actually a growth
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    hormone that's naturally produced by the
  • 00:05:06
    cows but we can actually create it
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    synthetically inject it and the domino
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    effect of that hormone is actually more
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    uh milk production so that's actually
  • 00:05:16
    good for the company's perspective all
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    right now the idea that this could be
  • 00:05:21
    harmful it was that like well I don't
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    wanted to have this kind of growth
  • 00:05:25
    hormone in the milk that I'm drinking or
  • 00:05:27
    the dairy product that I'm actually
  • 00:05:29
    consuming
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    right well that's actually not the
  • 00:05:32
    problem um in fact uh the treatment of
  • 00:05:36
    cow we using recombinant Bine
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    somatotropin growth hormone isn't really
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    a problem in terms of it appearing in
  • 00:05:45
    the milk product it usually doesn't it
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    breaks down pretty quickly but here's
  • 00:05:49
    the thing and I'm telling you this as a
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    scientist that
  • 00:05:53
    vine uh
  • 00:05:54
    somatotropin uh treated cow milk does
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    contain higher levels of another growth
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    hormone that's a downstream result of
  • 00:06:04
    the first growth hormone okay and that
  • 00:06:07
    is insulin like growth factor one
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    something called igf-1 all right now
  • 00:06:12
    this is a another pathway that the Bine
  • 00:06:15
    hormone actually stimulates and that's
  • 00:06:17
    also found on higher levels in milk why
  • 00:06:21
    is that a concern it's kind of a
  • 00:06:23
    theoretical concern but as a researcher
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    when you look at the data coming out of
  • 00:06:27
    Laboratories what we do know is that
  • 00:06:30
    when lab animals with tumors are exposed
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    to
  • 00:06:33
    igf-1 which can be found in milk treated
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    with these hormones all right the igf-1
  • 00:06:39
    causes tumors to grow faster not a good
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    thing right we haven't actually shown
  • 00:06:45
    that this actually happens in humans
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    consuming milk but it's a theoretical
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    concern uh that's in the lab and
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    therefore my recommendation is that it's
  • 00:06:54
    better not to drink milk from Bine
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    somatotropin or bstat treated cows look
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    for another Choice cuz when it comes to
  • 00:07:02
    a uh disease like cancer why take the
  • 00:07:05
    chance at all right okay now I just we
  • 00:07:10
    just talked about uh growth hormones
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    antibiotics uh saturated fats these are
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    the traditional concerns that people
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    actually have uh about dairy products
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    all right and some people by the way
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    don't eat dairy products because uh they
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    are vegans and that is actually a
  • 00:07:28
    principled approach to not eating dairy
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    so uh so that's another reason why
  • 00:07:33
    people don't want to have dairy but this
  • 00:07:35
    video is about what are the dairy
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    products that you should eat and why so
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    I do want to tell you that there is some
  • 00:07:41
    surprising scientific research that's
  • 00:07:43
    been done on milk and there are proteins
  • 00:07:47
    in milk like
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    lactoferrin now lactoferrin is a milk uh
  • 00:07:53
    peptide that actually does a lot of
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    different things uh they say that it
  • 00:07:57
    actually can slow tumors down
  • 00:08:00
    lowers inflammation uh there may be uh
  • 00:08:03
    improvements for immunity this is mostly
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    lab research and something that I am
  • 00:08:09
    find pretty impressive is that
  • 00:08:10
    lactoferrin has been shown in the lab to
  • 00:08:13
    improve healing by stimulating healthy
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    angiogenesis that's how the body grows
  • 00:08:20
    blood vessels angio blood blood vessel
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    Genesis how blood vessels grow um if
  • 00:08:25
    you've had ever had a cut and you had to
  • 00:08:27
    have it heal you need a new blood
  • 00:08:29
    vessels or androgenesis to grow to be
  • 00:08:31
    able to help that healing and in fact if
  • 00:08:33
    you've ever scraped your knee and had a
  • 00:08:34
    scab on it and had that scab come off
  • 00:08:36
    too early it's bright red bubbling
  • 00:08:39
    underneath it right and that's a that's
  • 00:08:41
    a bird's eye view when you look at it of
  • 00:08:44
    blood vessels thousands of blood vessels
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    growing up in order to be able to bring
  • 00:08:48
    oxygen and nutrients to be able to help
  • 00:08:50
    stimulate healing in that tissue so
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    lerin actually been studied in the wound
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    healing field I also do wound healing
  • 00:08:57
    research as well as um cancer research
  • 00:09:01
    and I've been impressed lacto
  • 00:09:03
    lactoferrin seems to have a lot of
  • 00:09:05
    benefits now whether or not it actually
  • 00:09:08
    translates into benefits of drinking
  • 00:09:10
    milk we don't know all right but if you
  • 00:09:13
    think about it it makes the biology
  • 00:09:15
    makes a lot of sense uh a cow creates U
  • 00:09:18
    milk the milk is consumed by the baby
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    cow and if there's some healing
  • 00:09:23
    properties uh that could be baked into
  • 00:09:25
    the milk why not actually um have
  • 00:09:28
    something like laop that could
  • 00:09:30
    potentially heal stomach or
  • 00:09:33
    gastrointestinal tract of a baby cow all
  • 00:09:35
    right now the anti-tumor effect is
  • 00:09:37
    interesting because it's
  • 00:09:40
    anti-angiogenic um so think about what I
  • 00:09:43
    told you just now uh lactoferrin can
  • 00:09:46
    stimulate angiogenesis for healing but
  • 00:09:49
    there's also some anti-tumor effects and
  • 00:09:52
    anti-angiogenic effects so it depends on
  • 00:09:54
    the context and that's why this is
  • 00:09:55
    really complicated uh and it's all still
  • 00:09:58
    in the laboratory so so I'm just sharing
  • 00:10:00
    with you some of the research done on
  • 00:10:02
    milk uh that actually shows that there
  • 00:10:04
    may be some really beneficial properties
  • 00:10:06
    that are still uh and tapped okay so I'm
  • 00:10:10
    setting all this up to basically say
  • 00:10:12
    that there are some products that we can
  • 00:10:14
    actually consider that uh might be
  • 00:10:16
    beneficial for health but let's not look
  • 00:10:18
    at the lab let's look at the clinic and
  • 00:10:20
    let's look for clinical evidence that's
  • 00:10:22
    what I always try to emphasized if
  • 00:10:24
    you're looking for uh foods that uh can
  • 00:10:27
    actually benefit health food is medicine
  • 00:10:29
    there's a ton of research all right what
  • 00:10:32
    happens in the cells or to a fruit fly
  • 00:10:36
    or to a rat completely different than
  • 00:10:38
    what might might happen in a human so
  • 00:10:40
    why don't we just jump and focus on what
  • 00:10:42
    actually happens in humans all right so
  • 00:10:44
    you ready for the three dairy products
  • 00:10:46
    that I think you should consider because
  • 00:10:48
    they can support health and therefore
  • 00:10:50
    help to support longevity and I'm going
  • 00:10:52
    to explain how in every case all right
  • 00:10:55
    are you ready let's dive in all right
  • 00:10:59
    the first food Dairy food that you
  • 00:11:02
    should consider adding to your life is
  • 00:11:05
    yogurt all right now most people know
  • 00:11:09
    what yogurt is it's a fermented milk
  • 00:11:11
    product and because it's a fermented
  • 00:11:13
    product that means it's a prootic food
  • 00:11:16
    now we know probiotics are important for
  • 00:11:18
    health because by definition probiotics
  • 00:11:21
    actually contain healthy bacteria that
  • 00:11:23
    when we consume them uh build our own
  • 00:11:27
    body's healthy gut bacteria all right
  • 00:11:29
    that's 39 trillion bacteria that live in
  • 00:11:32
    our gut now it's the lower part of the
  • 00:11:34
    gut uh so the gut starts in the mouth
  • 00:11:36
    and ends at the anus all right it's
  • 00:11:38
    about 40 feet long the last third of it
  • 00:11:41
    is like got has a colon in it and the
  • 00:11:44
    colon is the largest part of the gut the
  • 00:11:46
    large intestines and there's a
  • 00:11:48
    particular part of the colon called the
  • 00:11:50
    seeum it's kind of like a sacky area a
  • 00:11:54
    loose sack it's where the appendix um uh
  • 00:11:57
    kind of comes out of and that's that's
  • 00:11:59
    where a lot of your Healthy gut
  • 00:12:01
    microbiome actually live 39 trillion a
  • 00:12:04
    lot of them live right there right by
  • 00:12:06
    the appendix and one of the things that
  • 00:12:09
    um you might find interesting is that we
  • 00:12:11
    used to think of the appendix as kind of
  • 00:12:14
    a useless I was taught it as a vestigal
  • 00:12:17
    organ meaning at some point in evolution
  • 00:12:20
    it probably had a role now you know
  • 00:12:23
    we're humans and much more advanced we
  • 00:12:25
    probably don't need it kind of like the
  • 00:12:26
    tonsils right no no biggie let's get rid
  • 00:12:29
    of it and so um a lot of Surgeons used
  • 00:12:31
    to just take out the appendix because if
  • 00:12:33
    you we don't have an appendix you'll
  • 00:12:35
    never have appendicitis all right now
  • 00:12:38
    let me tell you because the appendix is
  • 00:12:40
    an AUM and there's some tissue in the
  • 00:12:43
    appendix that we think uh uh is involved
  • 00:12:46
    with the microbiome and the immune
  • 00:12:48
    system we're beginning to rethink
  • 00:12:50
    whether or not the appendix might
  • 00:12:52
    actually have an air traffic control
  • 00:12:55
    mechanism for the gut microbiome imag
  • 00:12:57
    sure that's true and this is what the
  • 00:12:59
    what's so fun about learning about the
  • 00:13:02
    body is that we're making new
  • 00:13:04
    discoveries all the time all right but
  • 00:13:07
    microbiome in a lower gut in a colon and
  • 00:13:10
    Probiotic foods like yogurt actually
  • 00:13:13
    help to build healthy gut bacteria and
  • 00:13:16
    we're going to talk more about that in a
  • 00:13:17
    second in terms of what uh the
  • 00:13:19
    consequences are but let's talk about
  • 00:13:20
    yogurt a little bit more what is yogurt
  • 00:13:22
    it's fermented how do you actually make
  • 00:13:24
    yogurt well I'm not going to describe
  • 00:13:26
    the factory approach but I'll just tell
  • 00:13:27
    you the basic approach because yogurt
  • 00:13:29
    has been made in some way shape or form
  • 00:13:32
    since the ancient Greeks all right it's
  • 00:13:33
    like in Papyrus papers in the Egyptians
  • 00:13:36
    as well but the bottom line is that you
  • 00:13:39
    take milk you heat it up all right uh
  • 00:13:42
    and then you add beneficial bacteria
  • 00:13:44
    exposed to beneficial bacteria today we
  • 00:13:47
    actually use specific bacteria like
  • 00:13:50
    lactobacillus bulgaricus uh and strup
  • 00:13:53
    tacus thermophilus all right these are
  • 00:13:55
    two classic yogurt making bacteria and
  • 00:13:59
    once you expose it then you uh uh let
  • 00:14:01
    the bacteria that you add the healthy
  • 00:14:04
    bacteria uh work with the uh warm milk
  • 00:14:08
    uh you let it set for a few hours and
  • 00:14:11
    that's when fermentation takes place
  • 00:14:13
    right fermentation is often a reaction
  • 00:14:15
    with sugar uh to create an acid right
  • 00:14:18
    that's what actually happens in wine
  • 00:14:20
    right fermentation well in this case the
  • 00:14:22
    bacteria in the warm milk uh take the
  • 00:14:25
    lactose which is a milk sugar and
  • 00:14:28
    converts it to lactic acid all right and
  • 00:14:31
    the moment there's lactic acid think
  • 00:14:32
    about what happens if you add acid to
  • 00:14:34
    milk all right it turns into kind of a
  • 00:14:36
    thicker substance changes the texture
  • 00:14:39
    kind of like creamy all right and lactic
  • 00:14:41
    acid gives yogurt its classic tart
  • 00:14:45
    flavor because it's an acid right so
  • 00:14:47
    that's basically how yogurt is made um I
  • 00:14:50
    I'll leave it at that all right but it
  • 00:14:52
    gives you an idea of uh why the healthy
  • 00:14:54
    bacteria are actually in there now this
  • 00:14:57
    idea of healthy bacteria in yogurt uh
  • 00:15:01
    being associated with longevity dates
  • 00:15:05
    all the way back you know back to a
  • 00:15:07
    researcher named uh Ellie mechnikov all
  • 00:15:10
    right this is in the early 1900s
  • 00:15:12
    mechnikov actually won the N Bell prize
  • 00:15:15
    in 1908 he was working on the immune
  • 00:15:18
    system which is of course connected to
  • 00:15:20
    your gut microbiome but metov actually
  • 00:15:23
    observed uh that Bulgarian monks all
  • 00:15:27
    right Eastern European monks actually
  • 00:15:29
    ate a lot of yogurt and and it was known
  • 00:15:31
    at the time that they uh often lived to
  • 00:15:34
    really really ripe old ages and so he
  • 00:15:37
    thought maybe there was something in the
  • 00:15:38
    milk the yogurt the fermented milk
  • 00:15:41
    product that actually was uh leading to
  • 00:15:44
    this improved survival so one of the
  • 00:15:45
    things that metop is is he studied the
  • 00:15:47
    bacteria uh in Bulgarian yogurt and it
  • 00:15:50
    was likeo basilis bulgaricus and he
  • 00:15:53
    proposed that this might be one of the
  • 00:15:55
    healthy bacteria in the gut that was
  • 00:15:57
    associated with longev all right so the
  • 00:16:00
    Quest for longevity has been going on
  • 00:16:02
    for Millennia all right humans have been
  • 00:16:04
    looking for ways to live longer forever
  • 00:16:08
    um but here was a scientist a really
  • 00:16:11
    smart one who won the Nobel Prize
  • 00:16:13
    eventually um who started to put
  • 00:16:15
    together maybe there's something uh
  • 00:16:17
    about healthy gut bacteria uh that could
  • 00:16:19
    actually help you live longer now uh
  • 00:16:23
    that really was one of the early uh
  • 00:16:26
    points in history where the microbiome
  • 00:16:28
    was actually being considered uh and a
  • 00:16:31
    lot of work's been done since then but
  • 00:16:33
    for the purposes of this video I want to
  • 00:16:35
    actually just present some of the
  • 00:16:37
    clinical evidence right rubber meets the
  • 00:16:40
    road clinical evidence that yogurt
  • 00:16:42
    actually is important for um your
  • 00:16:44
    overall health and in ways that uh can
  • 00:16:48
    support longevity all right first of all
  • 00:16:50
    yogurt has been clinically shown to
  • 00:16:52
    improve bone health and why is bone
  • 00:16:55
    health important well it's because as we
  • 00:16:57
    get older our bone actually get a little
  • 00:17:00
    weaker right so osteopenia osteoporosis
  • 00:17:04
    our bones are continuously being made by
  • 00:17:07
    the body and also broken down by the
  • 00:17:09
    body so sort of building it breaking it
  • 00:17:11
    down building it breaking it down
  • 00:17:13
    renewing that's basically what happens
  • 00:17:15
    to our bones all the time all right uh
  • 00:17:19
    and our bones by the way are SCA you
  • 00:17:21
    know hang are the scaolds that our
  • 00:17:23
    muscles hang on so when we're exercising
  • 00:17:26
    uh and moving around we need our bones
  • 00:17:28
    actually create the structure for our
  • 00:17:30
    skeleton and that's why by the way um
  • 00:17:32
    astronauts can get weak because they're
  • 00:17:34
    not actually standing on with gravity on
  • 00:17:37
    solid soil and so the bones get weak and
  • 00:17:39
    they start to break down some more but
  • 00:17:41
    as we age that's a process that also
  • 00:17:44
    happens all right now a study of
  • 00:17:47
    4,310 adults showed that people who ate
  • 00:17:51
    more yogurt had higher bone mineral
  • 00:17:54
    density that's the buildup of the bone
  • 00:17:57
    all right and this is particularly seen
  • 00:17:58
    in women and women are more likely to
  • 00:18:01
    suffer from osteoporosis than men so
  • 00:18:03
    this is actually a useful observation
  • 00:18:06
    and the research showed that women who
  • 00:18:07
    ate one or more servings of yogurt per
  • 00:18:11
    day all right so that's a yogurt in a
  • 00:18:14
    morning they had a 3 to 4% higher bone
  • 00:18:18
    mineral density score now the bone
  • 00:18:20
    mineral density score is something that
  • 00:18:22
    doctors use to be able to assess that's
  • 00:18:26
    part of the equation to assess how well
  • 00:18:29
    your bone metabolism is your skeletal
  • 00:18:31
    structure and your overall health now
  • 00:18:34
    specifically in this study the women had
  • 00:18:36
    the Improvement in bone mineral density
  • 00:18:38
    in the hip uh uh and also in the femoral
  • 00:18:42
    head now the hip is sort of the pelvis
  • 00:18:44
    area the femoral head is sort of the
  • 00:18:47
    femur is the long leg of long bone of
  • 00:18:50
    the leg and the femoral head is the part
  • 00:18:52
    that actually attaches the long bone of
  • 00:18:54
    the leg to the hip and these two areas
  • 00:18:57
    the hip and the f head are exactly where
  • 00:19:01
    hip fractures are likely to take place
  • 00:19:03
    all right I know this because my mom had
  • 00:19:05
    a fall and chetu Brer hip in right in
  • 00:19:07
    Emeral head now Falls uh uh in elderly
  • 00:19:11
    people um really cut short longevity so
  • 00:19:15
    as you get older your bones get weaker
  • 00:19:17
    and if you have a fall all right uh and
  • 00:19:20
    and people do fall right uh if you don't
  • 00:19:23
    have enough bone Minal density in those
  • 00:19:25
    areas you can break a hip you break a
  • 00:19:27
    hip it really is is the uh the beginning
  • 00:19:31
    of the sort of for many people their
  • 00:19:33
    health downfall overall they get less
  • 00:19:35
    mobile they get blood clots they wind up
  • 00:19:38
    having other problems that come up it is
  • 00:19:40
    really a bad situation as we get older
  • 00:19:42
    so as for longevity and for quality of
  • 00:19:45
    life and Independence and uh and not
  • 00:19:48
    being in a wheelchair uh not having to
  • 00:19:50
    have surgery all those things kind of uh
  • 00:19:53
    start chipping away uh at your longevity
  • 00:19:56
    good bone strength okay is
  • 00:19:59
    which is coupled with good muscle
  • 00:20:00
    strength is really important and so
  • 00:20:02
    yogurt has been shown to be beneficial
  • 00:20:05
    in building um bone mineral density all
  • 00:20:08
    right that's really important all right
  • 00:20:10
    now the other thing is that yogurt
  • 00:20:12
    consumption has been associated with uh
  • 00:20:15
    better metabolism as well metabolism is
  • 00:20:17
    really sort of our body's use of fuel uh
  • 00:20:20
    to be able to produce energy to be able
  • 00:20:22
    to run our
  • 00:20:23
    engine okay to help us get around but
  • 00:20:26
    also a metabolism gives us that extra uh
  • 00:20:30
    capacity of energy to be able to do
  • 00:20:32
    activities that we enjoy right so if you
  • 00:20:34
    want to live long you want to live well
  • 00:20:37
    you want to live well you need to
  • 00:20:38
    actually have enough of a good
  • 00:20:40
    metabolism so yogurt consumption has
  • 00:20:42
    been correlated with lower body weight
  • 00:20:45
    okay so less obesity smaller waist
  • 00:20:48
    circumference now why does that matter
  • 00:20:51
    your waist circumference that's like the
  • 00:20:53
    the belt size all right uh basically
  • 00:20:55
    reflects the the tube of your body right
  • 00:20:59
    we are our bodies all are basically a
  • 00:21:01
    tube all right and your circumference
  • 00:21:04
    has is a reflection metabolic health
  • 00:21:06
    because when you have a lot of excess
  • 00:21:09
    body fat in the tube of your body what
  • 00:21:12
    does it do it expands your waist
  • 00:21:14
    circumference it stretches out uh your
  • 00:21:17
    circumference right it's like a suitcase
  • 00:21:19
    you're uh trying to stuff it's going to
  • 00:21:22
    get it's going to push the sides out
  • 00:21:24
    that's why waist circumference actually
  • 00:21:26
    uh is is um a measure of metabolic
  • 00:21:28
    Health yogurt consumptions associated
  • 00:21:30
    with smaller waste circumference which
  • 00:21:33
    basically is associated with smaller
  • 00:21:35
    amounts of harmful visceral fat visceral
  • 00:21:38
    fats the inflammatory fat so less of
  • 00:21:39
    that is actually better okay and overall
  • 00:21:43
    y yogurt consumption associated with um
  • 00:21:45
    lower body mass index that is one of the
  • 00:21:48
    classic measures of metabolic Health
  • 00:21:50
    it's not the only one um but that's such
  • 00:21:52
    an important one okay um so better
  • 00:21:55
    metabolism better bones now and there's
  • 00:21:59
    it's also uh yogurt's also heart healthy
  • 00:22:01
    all right that's pretty important
  • 00:22:03
    because remember I told you dairy
  • 00:22:05
    products are suspected to maybe not be
  • 00:22:08
    hard healthy because of the saturated
  • 00:22:10
    fat that's in it well there is evidence
  • 00:22:12
    that show quite the opposite is true it
  • 00:22:14
    was an analysis of 39 different clinical
  • 00:22:17
    studies all right uh including meta
  • 00:22:20
    analyses this is like really detailed
  • 00:22:22
    Deep dive into all the studies and
  • 00:22:23
    comparing uh them and putting them all
  • 00:22:25
    the data together and the evidence is
  • 00:22:28
    overall that yogurt is heart healthy and
  • 00:22:29
    here's the reason why yogurt lowers
  • 00:22:34
    harmful cholesterol that's LDL low
  • 00:22:37
    density lipoprotein cholesterol yogurt
  • 00:22:39
    consumption lowers that harmful
  • 00:22:41
    cholesterol all right and yogurt also
  • 00:22:45
    reduces the total cholesterol in your
  • 00:22:48
    blood yogurt also lowers triglycerides
  • 00:22:51
    so these things uh LDL harmful
  • 00:22:55
    cholesterol total cholesterol and
  • 00:22:57
    triglycerides when they high that's a
  • 00:22:59
    risk factor for heart disease so eating
  • 00:23:01
    yogurt actually lowers those risk
  • 00:23:03
    factors by improving lipid profile very
  • 00:23:07
    important and obviously as you know
  • 00:23:09
    cardiovascular disease is the number one
  • 00:23:11
    killer all right so you want to live
  • 00:23:13
    long you want to dodge the heart disease
  • 00:23:15
    uh and uh and you want to live for a
  • 00:23:17
    long period of time you also want to
  • 00:23:19
    have lower blood lipids because high
  • 00:23:21
    blood lipids are also connected to
  • 00:23:23
    impaired um brain function poor brain
  • 00:23:26
    health as well including Dem
  • 00:23:29
    right so these are all those elements of
  • 00:23:31
    longevity I'm not talking about
  • 00:23:34
    precisely adding up the years I'm
  • 00:23:36
    talking about as we get older how to
  • 00:23:39
    actually support Health and Longevity
  • 00:23:42
    together it's a very important area I'm
  • 00:23:44
    actually doing research on this right
  • 00:23:45
    now uh and that you know the nuances are
  • 00:23:48
    really really important now the other
  • 00:23:50
    thing that yogurt consumption has been
  • 00:23:52
    shown to do that's heart healthy is that
  • 00:23:55
    yogurt eating yogurt lowers your blood
  • 00:23:58
    pressure
  • 00:23:59
    all right very very important very
  • 00:24:01
    important benefit to that we're going to
  • 00:24:03
    talk a little bit more about blood
  • 00:24:04
    pressure in just a a few minutes so
  • 00:24:07
    yogurt's good right now if you're going
  • 00:24:10
    to get yogurt let me just tell you that
  • 00:24:13
    I recommend that you get whole and whole
  • 00:24:16
    fat yogurt 100% yogurt all right and not
  • 00:24:19
    the low fat kind now this is kind of a
  • 00:24:22
    might seem like kind of a crazy idea but
  • 00:24:24
    here's what it is you go to the grocery
  • 00:24:26
    store and you go to the yogurt section
  • 00:24:27
    and open open the door you know in the
  • 00:24:29
    refrigerator section you'll see it's
  • 00:24:31
    almost all lowfat yogurt that's where
  • 00:24:33
    the demand has been so the grocery
  • 00:24:36
    stores actually stock it in the yogurt
  • 00:24:38
    manufacturers make tons of lowfat yogurt
  • 00:24:41
    um but you think that lowfat would be
  • 00:24:44
    better for you right low lower saturated
  • 00:24:46
    fat but that's actually not true lowfat
  • 00:24:48
    yogurt actually results in higher
  • 00:24:50
    cholesterol and high fat yogurt like the
  • 00:24:53
    whole Greek yogurt which is what I like
  • 00:24:55
    to actually eat the whole yogurt which
  • 00:24:57
    is 100 you know it's got all the fat in
  • 00:24:59
    it actually doesn't raise your total
  • 00:25:01
    cholesterol so let's talk about that a
  • 00:25:04
    little bit because that's important
  • 00:25:05
    right you want to be able to make the
  • 00:25:07
    right selection if you're going to have
  • 00:25:09
    a uh Health and Longevity supporting
  • 00:25:12
    dairy product like yogurt how do you
  • 00:25:14
    know which ones to choose I think most
  • 00:25:16
    people probably reach for the lowfat
  • 00:25:17
    yogurt automatically but I'm telling you
  • 00:25:19
    to reach for the whole fat now here's
  • 00:25:21
    the reason when you remove fat from uh a
  • 00:25:25
    dairy product like what happens when you
  • 00:25:27
    go from Whole milk to 1% or 2% milk it
  • 00:25:31
    thin it thins right out right you can
  • 00:25:34
    tell the difference if you if you have a
  • 00:25:35
    glass of whole milk pure whole milk
  • 00:25:38
    versus a glass of 1% or 2% milk the 2%
  • 00:25:42
    milk tastes okay you know if you're if
  • 00:25:45
    you're a dairy person but it's very thin
  • 00:25:47
    and when it comes to Yogurt which
  • 00:25:49
    actually is thick you know it's got kind
  • 00:25:52
    of a creamy texture to it when you
  • 00:25:54
    remove the fat what do you think happens
  • 00:25:56
    well it's just like in regular milk it's
  • 00:25:58
    thin it out and so it collapses the
  • 00:26:00
    yogurt into a texture that doesn't taste
  • 00:26:03
    very much or feel very much like yogurt
  • 00:26:05
    so the manufactures often add
  • 00:26:08
    emulsifiers that's another word for
  • 00:26:09
    thickeners to it caragine poly serbet 80
  • 00:26:13
    there's a whole bunch of different types
  • 00:26:14
    of emulsifiers uh that are used in the
  • 00:26:17
    food industry in order to be able to
  • 00:26:19
    thicken a yogurt the thinned out yogurt
  • 00:26:21
    so first you thin It Out by REM fat then
  • 00:26:23
    you add these emulsifiers these
  • 00:26:24
    chemicals to it to thicken it back up
  • 00:26:26
    again and now the consumer that's you
  • 00:26:29
    will actually think it it's got the
  • 00:26:30
    mouth feel of regular yogurt with less
  • 00:26:33
    fat okay that might be good except that
  • 00:26:37
    these emulsifiers are now being shown to
  • 00:26:41
    hurt the gut microbiome the very thing
  • 00:26:44
    that yogurt is supposed to improve when
  • 00:26:46
    you add the El mosif firers and this is
  • 00:26:48
    the the classic problem of ultra
  • 00:26:49
    processed foods addition of elements
  • 00:26:52
    that might not be so good for your body
  • 00:26:54
    your body might not react well to it
  • 00:26:56
    we're beginning to find uh how that many
  • 00:26:58
    of these emulsifiers can actually harm
  • 00:27:00
    the gut microbiome now this is a problem
  • 00:27:04
    because our gut microbiome actually a
  • 00:27:07
    healthy gut bacteria actually helps to
  • 00:27:10
    manage blood lipids right manage your
  • 00:27:12
    blood cholesterol manage your blood
  • 00:27:13
    sugar it helps you know your body have
  • 00:27:16
    insulin sensitivity use the glucose
  • 00:27:17
    normally helps to lower inflammation
  • 00:27:21
    helps to boost healthy immunity uh text
  • 00:27:24
    messages our brain to um send signals uh
  • 00:27:27
    for social hormones good healthy gut
  • 00:27:30
    bacteria is super important for all
  • 00:27:32
    kinds of functions all right so you get
  • 00:27:35
    in a musier or any chemical in a Ultra
  • 00:27:38
    processed food that disrupts or derails
  • 00:27:40
    the gut microbiome what actually happens
  • 00:27:43
    that it impacts the metabolism
  • 00:27:45
    specifically if you uh damage the gut
  • 00:27:48
    microbiome in the context of of eating
  • 00:27:51
    lowfat yogurt with a mif firers what
  • 00:27:53
    happens is that the gut microbiome gets
  • 00:27:55
    derailed it becomes a situation called
  • 00:27:57
    dis biosis unhappy or sick microbiome
  • 00:28:01
    now your blood lipids are not being
  • 00:28:03
    properly uh finessed by your microbiome
  • 00:28:06
    it can't do its job right so what
  • 00:28:08
    happens is your blood cholesterol goes
  • 00:28:10
    up and that's exactly what they find
  • 00:28:12
    with lowfat yogurt supposed to be low
  • 00:28:14
    fat but actually doesn't benefit you
  • 00:28:16
    that way in fact your cholesterol
  • 00:28:17
    actually goes up in contrast whole fat
  • 00:28:20
    yogurt which you would think actually
  • 00:28:22
    it's got more cholesterol in it probably
  • 00:28:23
    not going to be good right actually your
  • 00:28:26
    cholesterol levels go down okay I told
  • 00:28:28
    you this already it's been shown in the
  • 00:28:29
    clinic now the reason it goes down is
  • 00:28:31
    because of the probiotic effect of the
  • 00:28:34
    of the of the whole yogurt uh uh
  • 00:28:37
    contributes to your Healthy gut
  • 00:28:39
    microbiome without any damage to the gut
  • 00:28:42
    microbiome doesn't have any emulsifiers
  • 00:28:44
    and now your gut bacteria can work even
  • 00:28:46
    better so even though you're eating
  • 00:28:47
    saturated fat um uh your body has been
  • 00:28:50
    activated in a way through the gut
  • 00:28:51
    microbiome to be able to process that
  • 00:28:53
    fat better Okay now what's the
  • 00:28:56
    consequence of damaging your microbiome
  • 00:28:58
    having your blood lipids go up all right
  • 00:29:01
    um and also with the damaged gut
  • 00:29:03
    microbiome your levels of inflammation
  • 00:29:04
    go up your immunity actually goes down
  • 00:29:08
    the consequence is that your uh High
  • 00:29:11
    higher cholesterol all right uh higher
  • 00:29:14
    blood sugars metabolic syndrome actually
  • 00:29:16
    increases your risk of cardiovascular
  • 00:29:18
    disease so here you are trying to choose
  • 00:29:21
    make the better choice for lowfat yogurt
  • 00:29:24
    in fact um it actually backfires on you
  • 00:29:26
    for reasons that we're just starting
  • 00:29:28
    stting to figure out right now all right
  • 00:29:30
    so overall yogurt's good get whole
  • 00:29:32
    yogurt all the time and basically what I
  • 00:29:35
    tell people if you're going to buy
  • 00:29:37
    yogurt you're not going to make it
  • 00:29:38
    yourself you're going to buy it
  • 00:29:40
    regardless of what it is all right look
  • 00:29:42
    look for the whole yogurt like I like
  • 00:29:44
    whole Greek yogurt pick up the package
  • 00:29:46
    before you put it in your cart and look
  • 00:29:48
    at the ingredient label all right it'll
  • 00:29:50
    show you everything that's there and if
  • 00:29:52
    there's anything added to the yogurt
  • 00:29:54
    you're not comfortable with put it back
  • 00:29:56
    and choose another one all right that
  • 00:29:57
    does doesn't have the stuff that makes
  • 00:29:59
    you uncomfortable all right now uh a
  • 00:30:02
    couple of other kind of pro tips U
  • 00:30:04
    health Pro tips when it comes to buying
  • 00:30:06
    yogurt all right just get a whole plain
  • 00:30:09
    yogurt all right don't get the kind
  • 00:30:11
    that's got pre-sweetened it's got a
  • 00:30:14
    fruit layer uh you know uh you pick it
  • 00:30:17
    up and there's like the strawberry jelly
  • 00:30:20
    on the b in the bottom or blueberries in
  • 00:30:22
    there and then all you got to do is Stir
  • 00:30:23
    It Up and then you got to sweetened
  • 00:30:25
    yogurt no because those fruit fruit
  • 00:30:28
    layers actually have a lot of added
  • 00:30:30
    sugar and they may have other artificial
  • 00:30:33
    chemicals in there including artificial
  • 00:30:35
    coloring artificial preservatives maybe
  • 00:30:38
    even artificial flavoring to make the
  • 00:30:39
    strawberry flavor more intense or the
  • 00:30:42
    blueberry flavor more intense so don't
  • 00:30:44
    go for that because that kind of again
  • 00:30:46
    could damage your gut microbiome and you
  • 00:30:48
    don't want to be doing that whole yogurt
  • 00:30:50
    if you want to actually put fruit in it
  • 00:30:52
    do what the Greeks do all right just get
  • 00:30:54
    a whole ripe um fruit all right seasonal
  • 00:30:57
    fruit
  • 00:30:58
    slice it up and you can actually just
  • 00:31:00
    put it right on top of the whole yogurt
  • 00:31:02
    all right very very simple and one of my
  • 00:31:05
    favorite ways is to have a whole yogurt
  • 00:31:08
    slice some fresh seasonal fruit and
  • 00:31:10
    actually it's a great opportunity um and
  • 00:31:12
    the Greeks do this as well take some uh
  • 00:31:15
    tree nuts pistachios walnuts almonds
  • 00:31:20
    pecans uh crush them up and you can
  • 00:31:23
    sprinkle right on top of that yogurt all
  • 00:31:26
    right so you got the whole yogurt yogurt
  • 00:31:28
    you got some sprinkl of nuts you got
  • 00:31:30
    some fresh cut whole fruit look you're
  • 00:31:32
    building your own flavor profile and now
  • 00:31:35
    you get the sweetness of the fruit but
  • 00:31:37
    you also get the poly polyphenols from
  • 00:31:40
    the fresh fruit you get the dietary
  • 00:31:42
    fiber which is Prebiotic so now the
  • 00:31:45
    yogurt's probiotic the fruit is
  • 00:31:48
    Prebiotic uh and you're getting the
  • 00:31:49
    polyphenols as well all good right the
  • 00:31:52
    polyphenols activate other aspects of
  • 00:31:54
    your health all to support longevity so
  • 00:31:56
    that's what I want to that's what I
  • 00:31:57
    actually uh recommend that you do that's
  • 00:31:59
    what I do when I'm actually having
  • 00:32:01
    yogurt as well so add fruit uh that you
  • 00:32:04
    Source yourself um in order for that
  • 00:32:07
    sweetness and if you want to add a
  • 00:32:08
    little extra to it you know what I
  • 00:32:11
    recommend and uh is to actually use some
  • 00:32:13
    honey get some organic honey uh uh and
  • 00:32:17
    just drizzle a little bit on there uh
  • 00:32:19
    and now you'll get a honey which also
  • 00:32:21
    has good bioactives you got the fruit
  • 00:32:23
    you've got some crushed tree nuts now
  • 00:32:25
    you got the probiotic yogurt that is
  • 00:32:28
    what's really really good for your
  • 00:32:29
    health and you just start your day off
  • 00:32:31
    if like that um really kickstarting it
  • 00:32:34
    having all kinds of things that are good
  • 00:32:35
    for your gut and good for your health
  • 00:32:37
    and support your longevity supported by
  • 00:32:39
    the evidence I discussed earlier with
  • 00:32:42
    you in terms of the cholesterol the
  • 00:32:44
    blood pressure building bone strength
  • 00:32:47
    yogurt lots of goodness when it comes to
  • 00:32:49
    Yogurt all right let's talk about the
  • 00:32:51
    second food and second Dairy food that
  • 00:32:54
    you might want to consider to support
  • 00:32:56
    Health and Longevity
  • 00:32:58
    now and that is cheese all right now I'm
  • 00:33:03
    going to tell you why and there's some
  • 00:33:06
    big caveats that I'm going to tell you
  • 00:33:09
    with it so I'm not trying to be
  • 00:33:10
    provocative or controversial I'm just
  • 00:33:12
    telling you where the evidence actually
  • 00:33:13
    is and then giving you some practical uh
  • 00:33:16
    tips um uh on how to be cautious about
  • 00:33:19
    this all right um what you want to do is
  • 00:33:21
    to take a look at the kind of cheese and
  • 00:33:24
    why would it might be good for you first
  • 00:33:27
    cheese is a milk product that is
  • 00:33:29
    fermented right um you actually that's
  • 00:33:32
    how cheese is actually made the cheese
  • 00:33:34
    in the cave you know it's got bacteria
  • 00:33:37
    growing on it healthy bacteria that
  • 00:33:39
    actually help the cheese ripen mature
  • 00:33:41
    and ripen and some cheeses have bacteria
  • 00:33:45
    that we know are absolutely healthy for
  • 00:33:47
    you so there's a bacteria called a good
  • 00:33:49
    healthy bacteria called lactobacilus
  • 00:33:52
    rout Elite normally found in the gut in
  • 00:33:56
    the healthy gut uh but it's also used in
  • 00:33:58
    foods for example it's used in sourdough
  • 00:34:00
    bread
  • 00:34:02
    lactobacillus actually creates lactic
  • 00:34:05
    acid all right and that lactic acid
  • 00:34:08
    which is the same thing in yogurt
  • 00:34:10
    actually is what gives sourdough bread
  • 00:34:12
    it's tanginess the stuff people really
  • 00:34:13
    like about it but when it comes to
  • 00:34:16
    cheese it turns out that lactobacilus
  • 00:34:18
    rudai is the starter bacteria used to
  • 00:34:21
    make parmesano regano cheese that's the
  • 00:34:25
    original parmesan cheese from Italy now
  • 00:34:28
    uh I'm not talking about the
  • 00:34:30
    manufactured stuff that's pregraduate
  • 00:34:57
    is uh slightly crumbly it's got a little
  • 00:35:01
    graininess it's got a kind of really
  • 00:35:03
    wonderful Umami saltiness to it I'm sure
  • 00:35:07
    you probably have had the opportunity to
  • 00:35:09
    taste parmesan cheese but you haven't
  • 00:35:11
    tasted the real parmesan regano that's
  • 00:35:14
    what I would actually suggest because it
  • 00:35:16
    actually also contains lactobacillus
  • 00:35:19
    ruite now why is lacto Rai good well I
  • 00:35:23
    actually studied elop Rai um in the lab
  • 00:35:26
    with a colleague at the mass assistant
  • 00:35:28
    to technology some years ago and we've
  • 00:35:30
    actually found that El rudite um
  • 00:35:32
    actually helps your body heal right we
  • 00:35:36
    did a wound healing model where there
  • 00:35:37
    was punch biopsies and then we fed
  • 00:35:39
    lactus rudite in the drinking water uh
  • 00:35:42
    to these animals they were just up there
  • 00:35:43
    drinking their water with the bacteria
  • 00:35:45
    that we're giving them probiotics
  • 00:35:46
    frankly and guess what the animals who
  • 00:35:49
    were uh drinking the water that had
  • 00:35:51
    lacopa RI healed a lot faster than the
  • 00:35:55
    animals who were drinking from water
  • 00:35:57
    bottles that had no probiotic in it so
  • 00:36:00
    El rudai healthy gut bacteria probiotic
  • 00:36:03
    found in Parmesan orino cheese actually
  • 00:36:06
    helps healing now here's where my
  • 00:36:09
    caution to you actually comes in um it's
  • 00:36:12
    not healthy to actually eat lots and
  • 00:36:13
    lots of Parmesan origin cheese or any
  • 00:36:15
    cheese frankly um it's very salty does
  • 00:36:20
    have saturated fats all right uh and uh
  • 00:36:24
    so you got a huge uh uh salt load as one
  • 00:36:27
    a saturated fat load along with it but
  • 00:36:31
    think about it you can grate the cheese
  • 00:36:33
    you can nibble on the cheese a little
  • 00:36:35
    bit the the cheese plate for example
  • 00:36:39
    this is not something you sit there and
  • 00:36:40
    and and snarf down but parmesan regano
  • 00:36:43
    is one of those cheeses is a probiotic
  • 00:36:45
    cheese here's another one cam bear
  • 00:36:48
    cheese is a French cheese it's a soft
  • 00:36:50
    cheese you know you can spread it on a
  • 00:36:51
    cracker for example it's got beneficial
  • 00:36:54
    bacteria good for your gut like
  • 00:36:56
    lactobacillus
  • 00:36:57
    kzi and bifido bacteria you don't need
  • 00:37:00
    to memorize the names of these bacteria
  • 00:37:02
    just know that researchers like me who
  • 00:37:05
    study food as medicine and study gut
  • 00:37:07
    health we've actually been able to
  • 00:37:09
    identify the specific types of bacteria
  • 00:37:11
    and we can pronounce them usually uh
  • 00:37:14
    that that are found in these various
  • 00:37:15
    Foods so cin bear cheese has been found
  • 00:37:17
    to actually improve gut health by
  • 00:37:20
    introducing some of its bacteria as well
  • 00:37:23
    now remember I told you when you
  • 00:37:24
    actually feed the gut bacteria your
  • 00:37:27
    microbiome well support it with other
  • 00:37:30
    bacteria one of the things is a healthy
  • 00:37:33
    gut bacteria uh produces a metabolite so
  • 00:37:37
    this is the metabolite of the bacteria
  • 00:37:39
    uh one of them is the whole group of
  • 00:37:41
    metabolites are called short chain fatty
  • 00:37:43
    acids or scaas SC cfas scaas and scaas
  • 00:37:48
    get released in the body you know what
  • 00:37:50
    they do they lower inflammation so good
  • 00:37:54
    gut health lowers inflammation and by
  • 00:37:57
    lowering inflammation you're actually
  • 00:37:59
    lowering the risk of chronic diseases
  • 00:38:01
    and if you want to live long and prosper
  • 00:38:04
    you got to actually try to dodge all
  • 00:38:05
    those chronic diseases you know which
  • 00:38:06
    ones I'm talking about cancer heart
  • 00:38:09
    disease diabetes those are some of the
  • 00:38:11
    chronic diseases that are associated uh
  • 00:38:14
    with inflammation dementia another one
  • 00:38:17
    right so that's why healthy gut bacteria
  • 00:38:19
    is actually good A little bit of parm
  • 00:38:21
    Rego never hurts always helps and
  • 00:38:24
    certainly helps the food taste better
  • 00:38:26
    and may have some benefits as well uh if
  • 00:38:28
    you have it uh in moderation the other
  • 00:38:31
    thing by the way is that healthy gut
  • 00:38:33
    bacteria improve insulin sensitivity we
  • 00:38:35
    talked about that uh as well now the
  • 00:38:37
    other benefit of cheese besides the
  • 00:38:40
    probiotic benefits is that some cheeses
  • 00:38:43
    like hard cheeses contain a special kind
  • 00:38:46
    of vitamin that can help your body
  • 00:38:48
    starve cancer by cutting off the blood
  • 00:38:50
    supply have an anti-androgenic vitamin
  • 00:38:53
    all right the vitamin is called vitamin
  • 00:38:55
    K2 all right it's a special form of
  • 00:38:58
    vitamin K and the types of cheeses that
  • 00:39:00
    have this are hard cheeses
  • 00:39:03
    emmenthaler which is like a Swiss cheese
  • 00:39:06
    ybur cheese GDA cheese guda is actually
  • 00:39:09
    pronounced Howa in the Netherlands um
  • 00:39:12
    those actually contain vitamin K2
  • 00:39:15
    vitamin K2 cuts off the blood supply to
  • 00:39:17
    tumors anti-androgenic benefits and so
  • 00:39:21
    um this is actually another yet another
  • 00:39:24
    benefit of actually eating it again not
  • 00:39:26
    by eating huge chunks of cheese it's
  • 00:39:29
    really by eating slices a couple of
  • 00:39:31
    slices like they do in Europe that
  • 00:39:33
    sometimes there's a couple of slices of
  • 00:39:35
    cheese you can actually have for
  • 00:39:36
    breakfast not eating huge hunks of it
  • 00:39:38
    this is not a pizza with extra cheese
  • 00:39:41
    put on it all right okay so I talked to
  • 00:39:43
    you about different kinds of cheeses uh
  • 00:39:45
    we talked about parmesan orano we talked
  • 00:39:47
    about cam bear we talked about hard
  • 00:39:49
    cheeses like emmenthaler yurg guda or
  • 00:39:52
    how to cheese um but what's the evidence
  • 00:39:55
    what's the evidence that eating cheese
  • 00:39:56
    is not bad right so let's start with
  • 00:39:59
    that because most people would assume
  • 00:40:01
    that eating cheese is not good for your
  • 00:40:02
    health what's the evidence that that uh
  • 00:40:04
    eating cheese is not bad and maybe even
  • 00:40:07
    good well there is a really really great
  • 00:40:11
    review article uh written in 2023 in the
  • 00:40:14
    journal advances of nutrition what they
  • 00:40:16
    did is they looked at 39 clinical
  • 00:40:18
    research studies uh looking at cheese
  • 00:40:21
    and they found that eating cheese was
  • 00:40:23
    associated with some statistical
  • 00:40:25
    benefits all right it was ass associated
  • 00:40:27
    with a 7% decrease in mortality from
  • 00:40:32
    cardiovascular disease decrease in
  • 00:40:35
    mortality eating cheese was also
  • 00:40:37
    associated with an 8% reduction in
  • 00:40:40
    developing coronary artery disease all
  • 00:40:43
    right cardiovascular disease coronal
  • 00:40:45
    artery disease these are things that can
  • 00:40:47
    prevent you from actually enjoying
  • 00:40:49
    longevity all right so here is a dairy
  • 00:40:52
    product cheese that have been shown to
  • 00:40:54
    actually lower the risk the amounts of
  • 00:40:56
    risk that's lowered not huge all right
  • 00:40:58
    and that's why you got to be cautious
  • 00:41:00
    about uh how much cheese you eat you get
  • 00:41:02
    a you want it you get a little bag for
  • 00:41:04
    your buck but you don't want to actually
  • 00:41:05
    get a lot of the harm out of the by
  • 00:41:07
    overeating cheese as well now Studies
  • 00:41:10
    have also shown that eating cheese least
  • 00:41:12
    uh has been associated with a 7%
  • 00:41:14
    reduction in their risk of stroke right
  • 00:41:17
    heart attack stroke these are major
  • 00:41:20
    causes of mortal morbidity and mortality
  • 00:41:23
    uh in elderly people so you want
  • 00:41:25
    longevity you want to be able to every
  • 00:41:27
    little bit of edge you can get to lower
  • 00:41:29
    your risk for that is very important
  • 00:41:31
    also eating cheese really associated
  • 00:41:33
    with a 7% decrease in the risk of
  • 00:41:36
    developing type 2 diabetes and 11%
  • 00:41:39
    decrease in the risk of developing
  • 00:41:41
    estrogen receptor negative breast cancer
  • 00:41:44
    now we're beginning to talk about some
  • 00:41:46
    serious conditions right and eating
  • 00:41:50
    cheese is associated with a 19%
  • 00:41:52
    reduction in the risk of developing
  • 00:41:55
    dementia brain health this is like the
  • 00:41:57
    whole new frontier who would have
  • 00:41:59
    thought that actually eating cheese can
  • 00:42:01
    actually be beneficial against these
  • 00:42:03
    types of uh conditions everything from
  • 00:42:06
    diabetes to breast cancer to dementia
  • 00:42:08
    and that's where the evidence actually
  • 00:42:10
    is now you might be saying at this point
  • 00:42:12
    wait a minute there's something that
  • 00:42:14
    doesn't smell right here like I know
  • 00:42:16
    eating cheese isn't great for you um
  • 00:42:18
    nobody should be going out to eat cheese
  • 00:42:20
    you are right that nobody should be
  • 00:42:22
    going out to eat a lot of cheese all
  • 00:42:25
    these the kind of evidence I'm telling
  • 00:42:26
    you is really just you know I'm stating
  • 00:42:29
    the facts this is what the science says
  • 00:42:30
    it might be surprising to you but it is
  • 00:42:32
    what it is and there's a reason for it
  • 00:42:34
    and got health is one of those reasons
  • 00:42:36
    but whatever it is you want to get some
  • 00:42:38
    benefit from cheese don't eat too much
  • 00:42:41
    of it that is the absolute key to this
  • 00:42:43
    too much cheese gives you too much
  • 00:42:44
    saturated fat uh too uh big a salt load
  • 00:42:49
    and that increases your risk for high
  • 00:42:51
    blood pressure and then when you have
  • 00:42:53
    high blood pressure guess what that's a
  • 00:42:55
    silent killer that actually takes away
  • 00:42:57
    any benefit you might get because high
  • 00:42:59
    blood pressure is uh a risk factor for
  • 00:43:03
    stroke and the way that happens is that
  • 00:43:05
    when you got high blood pressure your
  • 00:43:07
    heart's going to have to pump extra hard
  • 00:43:10
    against that super pressure that's
  • 00:43:12
    pushing back against it when your heart
  • 00:43:13
    pumps hard it's got to Jet the blood out
  • 00:43:16
    when blood is jet out through your blood
  • 00:43:18
    vessels uh there is something called a
  • 00:43:21
    sheer force right this is kind of like
  • 00:43:23
    the uh you know when a when an airplane
  • 00:43:25
    flies by right this is sheer force uh
  • 00:43:29
    when when blood has to be shot by like
  • 00:43:31
    that through your blood vessel that can
  • 00:43:33
    the sheer forces can actually damage the
  • 00:43:35
    lining of the blood vessels now couple
  • 00:43:37
    of things can happen number one when you
  • 00:43:39
    damage the lining it makes it that makes
  • 00:43:42
    the easier for the blood to stick to the
  • 00:43:44
    lining that's a setup for a blood clot
  • 00:43:47
    all right that blood clot can then lead
  • 00:43:50
    to a stroke when it happens in your
  • 00:43:51
    brain it's called an es schic stroke
  • 00:43:54
    with a blood clot now the other thing
  • 00:43:56
    that you sheer force does that you
  • 00:43:58
    damage the blood vessels in a way that
  • 00:44:00
    can have make the blood vessels bleed
  • 00:44:02
    that's called a hemorrhagic stroke
  • 00:44:04
    that's a much actually worse kind of
  • 00:44:06
    stroke to have in some ways the clots
  • 00:44:09
    can actually dissolve and you can get
  • 00:44:10
    the blood flow again or your your uh
  • 00:44:13
    body your brain can find ways to grow
  • 00:44:15
    blood vessels around it you get a
  • 00:44:16
    hemorrhagic stroke bunch of blood in
  • 00:44:18
    your brain that's actually can be a much
  • 00:44:21
    more serious uh thing high blood
  • 00:44:24
    pressure avoid it avoid having too much
  • 00:44:27
    a salt load when it comes to cheese
  • 00:44:29
    which is very salty don't eat too much
  • 00:44:31
    of it even though there's some benefit
  • 00:44:33
    to it that can support longevity
  • 00:44:35
    everything in moderation especially
  • 00:44:37
    cheese now I actually enjoy cheese all
  • 00:44:40
    right chees I find cheese very
  • 00:44:41
    pleasurable I like the different tastes
  • 00:44:43
    of it uh it's actually found in a lot of
  • 00:44:46
    Mediterranean uh uh Cuisine right uh and
  • 00:44:49
    countries you know cultures um and guess
  • 00:44:52
    what Mediterranean uh traditional
  • 00:44:54
    Mediterranean diet which does contain
  • 00:44:55
    cheese uh is one one of the healthiest
  • 00:44:57
    diets in the world right but in
  • 00:45:00
    moderation if you're going to eat cheese
  • 00:45:02
    like a slice just one or two slices a
  • 00:45:05
    day max that's it maybe even less all
  • 00:45:08
    right hey check this out I've got a
  • 00:45:10
    guide on the five small daily habits
  • 00:45:13
    that boost brain health and prevent
  • 00:45:14
    cognitive decline and it's free I share
  • 00:45:17
    simple easyuse recommendations that you
  • 00:45:20
    can add to your routine today these are
  • 00:45:23
    habits that I use personally and it's
  • 00:45:25
    yours right now for free in the caption
  • 00:45:27
    below all you have to do is click on the
  • 00:45:30
    link below the video and there's one
  • 00:45:32
    other caution I want to give you about
  • 00:45:34
    cheese avoid these ultr processed cheese
  • 00:45:37
    products like like spray canned cheese
  • 00:45:41
    you know you know what I'm talking about
  • 00:45:43
    like the kind of cheese that uh when you
  • 00:45:45
    were a kid you might have gotten and and
  • 00:45:48
    and pressed out the nozzle at the top
  • 00:45:51
    and you can put it onto a cracker right
  • 00:45:53
    uh that's not good and the reason is
  • 00:45:56
    that those types of cheeses usually
  • 00:45:59
    contain corn syrup high fructose corn
  • 00:46:01
    syrup artificial colors because even
  • 00:46:04
    though it actually could be real cheese
  • 00:46:06
    it's an ultr processed product of the
  • 00:46:08
    cheese and they add things to it those
  • 00:46:10
    additives artificial colors emulsifiers
  • 00:46:13
    we talked about emulsifiers in yogurt
  • 00:46:16
    again in some of these spray can uh
  • 00:46:19
    cheese products avoid those not good for
  • 00:46:22
    your gut microbiome the last thing you
  • 00:46:23
    want to do is actually take something
  • 00:46:25
    that's give you some a little
  • 00:46:26
    incremental benefit and then add
  • 00:46:28
    something harmful to it that could
  • 00:46:30
    actually you know you take one step
  • 00:46:32
    forward and two or three steps back
  • 00:46:34
    you're not gaining anything all right so
  • 00:46:37
    go for the real cheese go to a cheese
  • 00:46:40
    store you know or cheese section that
  • 00:46:42
    specializes and cheese I encourage you
  • 00:46:45
    to explore like actually cheese is very
  • 00:46:47
    tasty uh it's not just on Pizza like
  • 00:46:50
    really enjoy the texture of the cheese
  • 00:46:52
    you want the probiotic benefits of the
  • 00:46:54
    cheese without getting too much
  • 00:46:56
    saturated fat and without getting too
  • 00:46:58
    big a hit of salt all right so we talked
  • 00:47:01
    about yogurt and I told you some of the
  • 00:47:03
    cautions of yogurt and how to get the
  • 00:47:05
    good stuff I we talked about cheese uh
  • 00:47:08
    and I told you why cheese is beneficial
  • 00:47:10
    and what the evidence is and I told you
  • 00:47:13
    um uh the specific types of cheese that
  • 00:47:16
    um uh could support health and I also
  • 00:47:18
    told you what to avoid so are you ready
  • 00:47:20
    for uh dairy product number three that
  • 00:47:23
    can support health and therefore support
  • 00:47:25
    your longevity you're going to be
  • 00:47:27
    surprised by this but it's ice cream
  • 00:47:31
    that's right ice cream now anybody in
  • 00:47:34
    their right mind would expect that ice
  • 00:47:37
    cream increases the risk of
  • 00:47:40
    cardiovascular disease right I mean
  • 00:47:42
    after all ice cream is a dairy product
  • 00:47:44
    it's got saturated fat Ice Cream Sweet
  • 00:47:48
    it's got added sugar right and if you
  • 00:47:49
    ever made ice cream you know that you're
  • 00:47:51
    adding sugar to it um and depending on
  • 00:47:54
    how what kind of ice cream it is and who
  • 00:47:56
    makes it there could be a lot of other
  • 00:47:58
    ingredients added to it that might not
  • 00:48:00
    be good for you artificial coloring
  • 00:48:01
    artificial flavoring candies little bits
  • 00:48:04
    of things that are in it swirls you know
  • 00:48:06
    you've seen these super you know uh
  • 00:48:08
    colorful kaleidoscopic looking uh ice
  • 00:48:10
    creams look uh it's surprising that it
  • 00:48:13
    would be actually good for you however
  • 00:48:15
    despite all that ice cream's actually
  • 00:48:17
    been shown to decrease the risk of
  • 00:48:19
    diabetes metabolic syndrome and
  • 00:48:22
    cardiovascular disease all conditions
  • 00:48:26
    that you want to lower the risk of if
  • 00:48:28
    you want longevity all right so what's
  • 00:48:31
    the research all right well it actually
  • 00:48:35
    C has come poking out over the years uh
  • 00:48:39
    time and time and again it's been shown
  • 00:48:41
    that ice cream actually can have
  • 00:48:42
    benefits researchers don't want to even
  • 00:48:44
    believe the results and uh some of the
  • 00:48:48
    institutions uh where the research was
  • 00:48:50
    done you know they kind of discourage
  • 00:48:52
    people from trying to publicize uh these
  • 00:48:54
    types of finding but it's called an
  • 00:48:56
    observational study it's been observed
  • 00:48:58
    so I want to tell you in 2018 there was
  • 00:49:01
    a doctoral student somebody getting
  • 00:49:02
    their PHD that uh at Harvard School of
  • 00:49:05
    Public Health so you know a high
  • 00:49:08
    top-notch uh University and the
  • 00:49:11
    researcher was looking um at clinical
  • 00:49:13
    data from two huge clinical databases to
  • 00:49:17
    collect information on health and
  • 00:49:18
    including diet right one uh database is
  • 00:49:21
    called the nurses health study with
  • 00:49:25
    women and the other one is called the
  • 00:49:27
    health professionals follow-up study
  • 00:49:29
    that that contained data on men so these
  • 00:49:32
    were nurses and the women and doctors in
  • 00:49:34
    the health professionals follow-up study
  • 00:49:36
    the studies began in the 1970s and the
  • 00:49:38
    1980s they continued for about 20 years
  • 00:49:42
    or so okay and this particular
  • 00:49:44
    researcher in 2018 looked at 16,000
  • 00:49:48
    people in these databases who had type 2
  • 00:49:52
    diabetes all right they already had type
  • 00:49:54
    two diabetes and they looked at uh what
  • 00:49:57
    foods they were eating including ice
  • 00:49:59
    cream and then they looked at their
  • 00:50:01
    cardiovascular disease risk uh over time
  • 00:50:05
    right uh and you would think that those
  • 00:50:08
    people who ate more ice cream would
  • 00:50:09
    actually have more heart disease right
  • 00:50:11
    that's what I would have thought and and
  • 00:50:13
    I'm a scientist I'm a researcher I would
  • 00:50:15
    have actually hypothesized like I would
  • 00:50:17
    have thought that would certainly be
  • 00:50:18
    true however the results were surprising
  • 00:50:21
    all right the research found that those
  • 00:50:25
    people who ate ice cream two or less
  • 00:50:29
    times a week all right they gotta eat
  • 00:50:30
    ice cream two or less times so not
  • 00:50:33
    eating ice cream every day or twice a
  • 00:50:36
    day less than two times a week all right
  • 00:50:39
    had a 12% lower risk of developing
  • 00:50:43
    cardiovascular disease and those who
  • 00:50:45
    didn't eat ice cream at all meaning if
  • 00:50:48
    you ate some ice cream but only ate it
  • 00:50:49
    twice a week you actually decrease the
  • 00:50:53
    risk of cardiovascular disease compared
  • 00:50:55
    to people who just ain't no ice cream at
  • 00:50:57
    all surprising right got to find an
  • 00:51:00
    explanation for it um but when the data
  • 00:51:03
    was looked at analyzed by a number of
  • 00:51:06
    people like they were actually trying to
  • 00:51:08
    say this has got to be a mistake or this
  • 00:51:11
    there must be some statistical error
  • 00:51:13
    nope it held up ice cream lowered the
  • 00:51:16
    risk of cardiovascular disease all right
  • 00:51:19
    and actually another study in
  • 00:51:20
    2014 earlier four years earlier showed
  • 00:51:23
    that dairy products including ice cream
  • 00:51:26
    actually was associated with a small
  • 00:51:29
    decrease in the risk of developing type
  • 00:51:31
    2 diabetes you'd think that something
  • 00:51:34
    sugary and sweet like ice cream might
  • 00:51:37
    increase your risk of diabetes nope
  • 00:51:39
    actually decrease the risk of diabetes H
  • 00:51:43
    all right now you should ask yourself
  • 00:51:46
    how could this possibly be true right um
  • 00:51:50
    as a researcher we say well what's the
  • 00:51:52
    mechanism of action how does this all
  • 00:51:53
    work out like it it seems too good to be
  • 00:51:57
    good too good to be true uh so maybe
  • 00:51:59
    it's not true is there possible any
  • 00:52:01
    possible explanation well here's my
  • 00:52:03
    explanation my theory my theory is that
  • 00:52:06
    ice cream which is cold ice actually
  • 00:52:09
    when you uh eat it and gets into your
  • 00:52:12
    stomach gu what it does it's like a like
  • 00:52:13
    a like a Bolis of cold down into your
  • 00:52:16
    core right um and uh that triggers the
  • 00:52:20
    temperature sensors in your gut in your
  • 00:52:23
    esophagus in your stomach your
  • 00:52:25
    temperature sensors feel like there's
  • 00:52:26
    something really cold coming down the
  • 00:52:29
    hatch into the stomach and that triggers
  • 00:52:32
    uh uh Brown fat to turn on
  • 00:52:34
    thermogenesis all right Brown fat is a
  • 00:52:37
    kind of good fat that is packed with
  • 00:52:40
    mitochondria and these mitochondria uh
  • 00:52:43
    turn on when they're activated so Brown
  • 00:52:46
    fat is activated uh by cold temperature
  • 00:52:50
    so ice cream coming down activating
  • 00:52:51
    temperature sensors sensor turns on the
  • 00:52:53
    brown fat to make more heat right to
  • 00:52:57
    warm up the body right and that's a
  • 00:52:59
    process called thermogenesis I've made a
  • 00:53:01
    another video talking about
  • 00:53:03
    thermogenesis thermogenesis is thermal
  • 00:53:06
    heat Genesis how to make heat Brown fat
  • 00:53:09
    is a good fat that can generate heat
  • 00:53:11
    when stimulated by cold and other Foods
  • 00:53:15
    um but stimulated by cold in this case
  • 00:53:17
    to turn on the heat making capacity all
  • 00:53:20
    right and so what do I I give it an
  • 00:53:23
    example for what it's like it's like if
  • 00:53:25
    you have a gas stove in your kitchen
  • 00:53:27
    you know you want to heat up some water
  • 00:53:28
    or cook some soup what do you do you go
  • 00:53:31
    to the knob and you turn it and it goes
  • 00:53:32
    click click click whoosh right and then
  • 00:53:35
    you've got a flame on your stove top and
  • 00:53:38
    that's basically what brown fat does to
  • 00:53:40
    trigger thermogenesis click click click
  • 00:53:43
    whoosh now you got a flame now on the
  • 00:53:46
    stove uh the flame is actually being
  • 00:53:49
    created because the system is drawing
  • 00:53:52
    gas fuel uh uh from maybe a gas line or
  • 00:53:55
    maybe a gas tank
  • 00:53:56
    and that's actually what's causing the
  • 00:53:58
    burning now when Brown fat goes click
  • 00:54:00
    click click whoosh stimulated by cold
  • 00:54:03
    temperatures maybe like ice cream this
  • 00:54:05
    is my hypothesis on how all this works
  • 00:54:07
    all right as a scientist um then where
  • 00:54:10
    does it draw the fuel from it draws the
  • 00:54:12
    fuel to cause the warming the
  • 00:54:15
    thermogenesis from harmful extra
  • 00:54:18
    visceral fat so the brown fat burns down
  • 00:54:21
    the extra white fat the visceral fat the
  • 00:54:24
    harmful fat uh in order to be able to
  • 00:54:26
    heat up the body and that's my
  • 00:54:29
    explanation all right uh now when you
  • 00:54:32
    draw down and burn down the white fat
  • 00:54:34
    you're actually lowering inflammation
  • 00:54:36
    you're helping the fat hormones actually
  • 00:54:38
    like a diine nectin and leptin actually
  • 00:54:41
    get back into mode and that affects um
  • 00:54:43
    your appetite so you're not eating so
  • 00:54:45
    much you're not you're less likely to
  • 00:54:46
    overeat it also a dectin when
  • 00:54:49
    inflammation goes down can function
  • 00:54:51
    properly what does aanin do is a fat
  • 00:54:54
    produced hormone that collaborates it it
  • 00:54:57
    works together hand in hand with
  • 00:55:00
    insulin in order to be able to draw
  • 00:55:02
    glucose blood glucose in for fuel so
  • 00:55:05
    what I'm actually saying is that my
  • 00:55:07
    hypothesis of why ice cream could be
  • 00:55:09
    beneficial for you is that it's cold you
  • 00:55:12
    eat it it goes into your stomach you're
  • 00:55:14
    chilly on the inside got to warm
  • 00:55:15
    yourself up it triggers the temperature
  • 00:55:18
    sensor the temperature alarms which then
  • 00:55:21
    says we better heat up guys uh Brown fat
  • 00:55:24
    is turned on thermogenesis is turned
  • 00:55:26
    turned on in order to generate that heat
  • 00:55:28
    click click click whoosh um it actually
  • 00:55:31
    has to draw that fuel down form harmful
  • 00:55:34
    extra body fat and now you're burning
  • 00:55:36
    down fat pening ice cream and therefore
  • 00:55:38
    lowering inflammation that's one
  • 00:55:40
    possible explanation for actually
  • 00:55:42
    lowering the risk for metabolic
  • 00:55:45
    conditions type two diabetes and
  • 00:55:47
    potentially also decreasing the risk for
  • 00:55:50
    cardiovascular disease uh as well so
  • 00:55:53
    turning on thermogenesis uh burnest down
  • 00:55:56
    harm body fat uh this lowers
  • 00:55:58
    inflammation improves insulin
  • 00:56:00
    sensitivity overall improves your
  • 00:56:02
    metabolic health and this it might be
  • 00:56:05
    one explanation on how ice cream as one
  • 00:56:08
    of those dairy products consider could
  • 00:56:11
    actually be helpful to improving your
  • 00:56:13
    overall health and wellness and
  • 00:56:14
    supporting longevity now just like
  • 00:56:17
    cheese I'm going to tell you right now
  • 00:56:20
    big caveat you're going to eat ice cream
  • 00:56:23
    do it only a little bit not even in
  • 00:56:25
    moderation I would say consider it a
  • 00:56:28
    luxurious treat all right it's a it's a
  • 00:56:31
    special treat ice cream does have a lot
  • 00:56:34
    of saturated fat and it does have added
  • 00:56:36
    sugar now increased amounts of saturated
  • 00:56:38
    fat and increased amounts of sugar can
  • 00:56:40
    increase your risk of metabolic disease
  • 00:56:42
    including diabetes cardiovascular
  • 00:56:44
    disease all that will con compromise
  • 00:56:47
    longevity so again we're talking about
  • 00:56:50
    dairy products that can be helpful I'm
  • 00:56:52
    just pointing out the facts all right um
  • 00:56:54
    but but don't you eat too much of that
  • 00:56:56
    because you're going to actually undo
  • 00:56:58
    any benefits you have all right this is
  • 00:57:00
    not a recommendation you eat a lot of uh
  • 00:57:04
    cheese or ice cream although I do
  • 00:57:06
    recommend that you eat a lot of whole
  • 00:57:08
    yogurt um but when it comes to ice cream
  • 00:57:10
    look uh honestly kind of good news right
  • 00:57:13
    I mean who doesn't like ice cream right
  • 00:57:16
    um but if you're going to eat ice cream
  • 00:57:17
    eat it I encourage you to eat it rarely
  • 00:57:20
    and considered an indulgent treat all
  • 00:57:22
    right I got a couple more things to say
  • 00:57:24
    about ice cream if you're going to eat
  • 00:57:25
    ice cream choose only the best quality
  • 00:57:27
    ice cream all right because you're not
  • 00:57:29
    going to do it a lot anyway choose the
  • 00:57:31
    ice cream that has only natural flavors
  • 00:57:34
    and look at the side the ingredient
  • 00:57:36
    label no preservatives no artificial
  • 00:57:38
    flavoring no artificial coloring all
  • 00:57:40
    right and Ice almost all ice cream has
  • 00:57:42
    emulsifiers to thicken it you might have
  • 00:57:44
    a hard time avoiding that so that's the
  • 00:57:46
    other thing you got to be careful about
  • 00:57:49
    um but you know you go to the grocery
  • 00:57:51
    store there's usually a big freezer
  • 00:57:53
    section that's got a lot of different
  • 00:57:54
    types of ice cream choose ones that
  • 00:57:56
    appeal to you but pick them up and look
  • 00:57:58
    at that ingredient label and look for
  • 00:57:59
    signs of anything that you won't be
  • 00:58:01
    comfortable with especially those
  • 00:58:03
    artificial additives uh that you don't
  • 00:58:05
    want to put in your system all right no
  • 00:58:07
    artificial coloring no artificial
  • 00:58:08
    flavoring no artificial preservatives
  • 00:58:10
    all right want to make your own ice
  • 00:58:12
    cream go for it it's actually quite a
  • 00:58:14
    lot of work um might be really fun and
  • 00:58:16
    rewarding to do it um uh so uh that's
  • 00:58:20
    all I have to say uh about ice cream now
  • 00:58:23
    just to wrap up let me just tell you
  • 00:58:25
    again Dairy is not a no no when it comes
  • 00:58:29
    to health uh and it's not a no no when
  • 00:58:31
    it comes to longevity there's some
  • 00:58:32
    evidence as I told you yogurt uh cheese
  • 00:58:36
    and even ice cream that uh eating a
  • 00:58:38
    little bit of it can be good for you now
  • 00:58:40
    for yogurt actually eating it regularly
  • 00:58:42
    definitely can be good for you um but uh
  • 00:58:44
    there is a source of protein which you
  • 00:58:47
    need as you get older so you know that's
  • 00:58:49
    another thing to consider uh longevity
  • 00:58:52
    requires a good support of protein there
  • 00:58:54
    is one way of doing it you can get
  • 00:58:56
    plant-based proteins but Dair is another
  • 00:58:58
    way Dairy is also a source of vitamin D
  • 00:59:00
    most of us don't get enough vitamin D
  • 00:59:02
    vitamin D builds strong bones vitamin B
  • 00:59:05
    is import important for immunity to
  • 00:59:07
    protect us from uh Invaders from the
  • 00:59:10
    outside bacteria and viruses and and
  • 00:59:12
    good strong immune system also protects
  • 00:59:14
    us from cancer microscopic cancers
  • 00:59:17
    inside our body good immune system wipes
  • 00:59:19
    those out and vitamin D has also been
  • 00:59:21
    associated with um reducing the risk of
  • 00:59:24
    dementia it's hard to get a lot of
  • 00:59:27
    vitamin D just you know from plant-based
  • 00:59:29
    Foods alone so if you eat dairy products
  • 00:59:32
    you know eating a little bit of these uh
  • 00:59:34
    dairy products uh can actually be good
  • 00:59:36
    for you for those uh reasons all right
  • 00:59:39
    obviously you can take a supplement for
  • 00:59:41
    a vitamin D as well now in my book Dairy
  • 00:59:45
    is just another way to have a diverse
  • 00:59:47
    diet but of course you're a vegan you
  • 00:59:49
    can avoid it completely but if you do
  • 00:59:51
    eat dairy I'm just telling you have it
  • 00:59:53
    in moderation all right it could help
  • 00:59:55
    you support your health and achieve your
  • 00:59:57
    goals for longevity um obviously don't
  • 01:00:00
    eat it if you've got an allergy to milk
  • 01:00:02
    products or dairy products and you want
  • 01:00:03
    to avoid it if you have lactose
  • 01:00:05
    intolerance sure you can take lactate
  • 01:00:08
    which is an enzyme to break down uh the
  • 01:00:11
    thing that you might be intolerant to
  • 01:00:12
    the uh the lactose but you know at that
  • 01:00:15
    point just ignore it that's what I think
  • 01:00:17
    all right okay that's it we covered a
  • 01:00:19
    lot of stuff uh I bet you didn't tell
  • 01:00:22
    think that I would actually be able to
  • 01:00:23
    give you that much information about Dar
  • 01:00:25
    products that can support your health
  • 01:00:27
    but I hope you learn something new and
  • 01:00:29
    thanks very much for watching and I'll
  • 01:00:30
    see you on the next
  • 01:00:32
    video hi there if you enjoyed watching
  • 01:00:34
    this video I know you'll love the next
  • 01:00:36
    one stay here and check it out and I'll
  • 01:00:39
    see you there
タグ
  • dairy products
  • health benefits
  • yogurt
  • cheese
  • ice cream
  • saturated fat
  • probiotics
  • longevity
  • nutrition
  • public health