Full Transcript Summit Introduction and Guest Welcome 0:00 Welcome everyone to the Gut Health and Longevity Summit. 0:02 I am so glad you're here, and I want you to genuinely pause for a moment, because 0:07 what you're about to hear over the next five days could genuinely transform 0:11 the way you think about your weight, your hormones, and your health. 0:16 Most people have never been told that the gut is a command center 0:19 for nearly every chronic disease we face, including obesity, 0:24 the science that has never been so much more clear, 0:27 and our experts are here to translate that into action. 0:31 So today's conversation is one I've been especially excited 0:34 about the remarkable connection between your gut microbiome, 0:37 the GLP hormone your body already makes, and how a plant based diet 0:41 can activate your own natural weight loss biology. 0:45 So my next guest is spent over three decades 0:48 doing something most physicians still aren't doing. 0:52 He is treating obesity as a nutritional problem with a nutritional solution, 0:56 and he has the clinical outcomes to prove it. 0:59 Please welcome Doctor Joel Fuhrman, a board certified family practice 1:03 physician and seven times New York Times bestselling author. 1:08 He has spent over 30 years reversing obesity, 1:11 heart to disease and a diabetes through nutrient dense eating, 1:15 something he coined the term nutritive, a science backed approach to design 1:19 designed to prevent cancer, slow aging and extend lifespan. 1:24 His books include Eat to Live, 1:27 eat for life, Fast Food, genocide, and Super Immunity. 1:30 Through his books, television specials, and online health programs, 1:33 he has brought his message to hundreds of thousands of patients worldwide. 1:37 And it is my pleasure to welcome Doctor Fuhrman today. 1:40 I've been waiting to have this conversation for a long time 1:44 with you, and I know our audience is already at the edge of their seat 1:48 waiting to dive in. 1:50 So welcome. 1:52 Thank you. 1:53 Great to be here. Sounds like a lot of fun. 1:55 What you're we're going to be talking about. 1:57 All right. So let's start with the first question. 1:59 Is that something maybe most people have never considered? 2:04 We've been hearing a lot about gee, LP as a drug, 2:08 but it's actually a hormone that your body makes naturally. 2:12 So could you explain, like since you work with an obese population, 2:17 they come out to your retreat how you're looking at what GP1 is. 2:22 Where does it come from? 2:23 Why does it matter for weight and metabolism? Right. 2:26 Well, first of all, these drugs and these hormones 2:30 work in conjunction with and synergy with other factors and other hormones, 2:36 other neuro neurological signals, dopamine, 2:39 leptin, liver function, glutathione and all these things work together. 2:45 And when you eat a diet that's healthy, 2:48 that's when you achieve nutritional excellence. 2:51 Your body's making, as you mentioned, GOP one on
How Gut Health Drives Natural GLP-1 2:55 as much as it needs the right amount it needs. 2:58 The problem is, is that people don't eat healthfully. 3:01 They don't have a healthy gut. 3:04 They don't have the healthy bacteria built up in the gut. 3:06 They don't have the not producing enough short chain fatty acids like butyrate. 3:12 And they're not 3:12 and they're not getting the feedback loop from the from the appetite in the brain. 3:17 So there. So there's everything's off. 3:19 And they think though that giving them GLP now can fix things. 3:23 So about ten things are off right. 3:25 And they're going to fix one of these things. 3:28 And that's why if with ten things being off they fix 3:30 one of the things you only get about 10% benefit of weight loss. 3:34 They get about 10% of their extra body fat is lost, but they still have 3:37 if they're hundred pounds overweight, they still have now 90 pounds of fat. 3:40 That's not going to come off their body just from using a GOP1. 3:43 We have a lot of let's talk about these ten things that you're mentioning then. 3:46 So I think that that would be the next logical thing is 3:49 what are these ten things? 3:50 Since you're the expert in this space 3:52 that they should be aware of, that it's not just GLP one, right? 3:56 The first thing is that it's the intrepid 3:59 lymphocytes that surrounded villi in the small intestine, 4:03 that whose activity is governed by green vegetable intake. 4:07 And the green vegetable intake, has the biggest effect on the activity 4:11 of your gut Galt gut associated lymphatic tissue. 4:15 Our green cruciferous vegetables as the most effect so and sprout 4:19 so like chewing arugula in and broccoli and things like that were we're 4:23 immune system is green vegetable dependent and we're a green vegetable 4:27 dependent animal. 4:28 So the lack of green vegetables is going to shut down your galt 4:32 your gut associated lymphoid lymphatic tissue. 4:35 And that also in those those those immune cells 4:39 interact with the bacterial byproducts in the gut as well. 4:42 So now so you have you shut that down and then people start putting all into 4:46 their diet. They eat all. 4:49 Now when you eat an 4:50 oil, it gets absorbed in the proximal part of the small intestines 4:54 and exorbitantly rapidly it causes a like load in the blood. 4:59 Now when you have fats and that's all, or animal fats are absorbed very proximally, 5:03 it doesn't bathe the whole gut with fat, with fibers and fats 5:08 that allow the growth of healthy bacteria, that the whole small intestines. 5:12 When you eat fat from nuts and seeds and even avocado, 5:15 the fats are in a mechanical matrix that ease into the bloodstream 5:19 very gradually. 5:20 So the facts are now coating the whole small intestines, 5:24 and they're absorbed over a 3 or 4 hour period. 5:26 So we're talking about the American use of fats that is orbiting fat 5:31 over 3 to 4 minutes, versus a neutral or person eating an excellent diet, 5:36 getting their fats primarily from nuts and seeds and avocado. 5:39 The fats are absorbed 3 to 4 hours, not 3 to 4 minutes. 5:42 That's 60 times slower absorption, and the absorption is now taking place 5:46 not in one spot in the early 5:48 in the early part of the small test, but coats the whole 5:51 but coats these beneficial fatty acids over your whole small intestines. 5:56 And there's more to the story too, so that Russia fat into the bloodstream 6:00 then causes transmutes bacterial byproducts 6:03 to come in like lipopolysaccharide, to go into the bloodstream, 6:06 causing inflammation that shouldn't be in there. 6:09 So fried foods and 6:11 even olive oil is not the same thing 6:13 as eating up a statue nut or a sesame seed, or even a whole olive. 6:17 It's different biological effects. 6:19 So now you have this flux of oil in the blood called the light load. 6:24 Now that light load affects the brain, the appetite and the hypothalamus, 6:29 and it has the surge that you'd surge of calories in the blood 6:32 from a combination of the light load with the glycemic load. 6:37 Right. 6:37 The glycemic load is eating sweets that are naked 6:39 or eating starches that are naked, meaning white flour or sugar or honey, 6:43 even apple juice or orange juice. 6:45 It's naked because in its native state that any sweet substance you consumed 6:50 would have a lot of fiber and polyphenols associated with that fiber. 6:54 And like apple juice, can be digested again in 3 to 4 minutes. 6:57 But you have a whole apple that takes 90 minutes to the apple to come in. 7:00 It's completely different biochemistry, 7:02 a different effect on the microbiome of the bacteria that live in the gut. 7:05 And so in any case, now we have this person in American diet 7:09 eating white flour, eating pizza. 7:12 And even, you know, even twice a week can ruin the gut 7:15 even two times a week of having or, or or processed foods. 7:19 And people have it, you know, two times a day, four times a day, right? 7:23 Couldn't damage the gut. 7:24 There's studies that show that once or twice 7:26 a month doesn't really damage the gut. 7:28 When you start to go to more than once a week, you start to cause damage, 7:32 you know? 7:32 So it's not just the food in itself, is what I'm hearing, 7:37 because we know the standard American diet is an ultra processed diet 7:40 with a lot of refined grains as well as animal products. 7:44 But it's also what is happening from a biology
Why Processed Foods Disrupt Satiety 7:48 standpoint that these are all quick foods that are breaking down 7:52 and they're not reaching lower down to our GI tract, 7:57 which is also why when you eat this kind of food, 8:01 you don't feel full and you tend to eat a lot more. 8:04 Contributing to that obesity problem is what it sounds like you're saying. 8:09 Yes. You don't feel full. 8:11 You stimulate the brain with an opiate like an adult. 8:15 Mine centers of the brain to get habituate to that. 8:17 So you feel empty unless you have the caloric rush. 8:20 And then you did not grow the healthy bacteria in the gut 8:23 because things were absorbed so proximally and the healthy bacteria in the gut 8:27 fueling their growth produces these fat, short chain fatty acids that also send 8:32 a negative feedback loop through butyrate, through the hypothalamus. 8:36 Because the shortening fatty acids feed on fiber and resistant storage. 8:41 Right. 8:42 And and when you get used of fiber and resistant starch 8:45 as a percent of total calories, then you produce a lot of things 8:48 that help the appetite and the appetites down here. 8:52 And the APA starts up there. 8:53 Then they can communicate with each other properly through short chain 8:56 fatty acids enable the gut microbiome to communicate with the brain. 9:00 But I'm saying that we didn't talk about GLP one yet. 9:02 What really we can jump over there, but this isn't. 9:05 Before we even get to talk about G LP one. 9:08 We've disconnected the communication between the gut and the brain. 9:11 So you're messing up your appetite and you're driving overeating behavior. 9:14 And then it's the combination of green vegetables, beans and nuts and seeds. 9:20 Those that maximally produce CLP 9:23 one activation and also give you, you could say, 9:28 more than adequate protein on a plant based diet. 9:31 You get both, you get both things wrapped in one. 9:33 So the combination of the because obviously you can imagine why 9:38 the green vegetables supply these phytochemical compounds 9:41 and other and the nuts and seeds supply both protein and fat and a mechanical 9:45 that's packaged in fiber. 9:47 So that when you're 9:48 so you feel like you wait 150 calories when you eat 150 calories, 9:52 but you don't absorb 150 calories, because 40 of those calories 9:56 don't even get broken down to be absorbed as fat. 9:59 It passes through into this toilet bowl, and it causes like a negative 10:03 and a heightened effect on a satiety. 10:06 So you're actually getting almost a 100 calories. 10:08 You're feeling you want to eat even less, 10:10 and because they take four hours to digest, you're not hungry between meals. 10:14 And then the beans put a further topping on the ice cream cake. 10:17 They put a further topping because they supply a huge amounts 10:20 of very slowly digestible carbohydrates and very high in resistant starch, 10:26 and also very high in polyphenols and bio flavonoids. 10:30 So this is how the GLP one naturally gets maximized. 10:33 And also but it's not just PLP one because in the feedback loop 10:37 was going to involve leptin and dopamine and bacterial products. 10:41 We talked about butyrate and other. 10:42 And you know, I'm even oversimplifying when I talk about the dopamine center 10:46 in the brain because there's other neural hormones involved, the sites dopamine. 10:49 But but you can imagine it's the opiate center of the brain that gets stimulated. 10:54 And people are using food like a drug, and therefore their addicted to overeating, 10:59 and they feel empty and uncomfortable and agitated and fatigued 11:04 if they don't overeat and cause this huge flux of calories in the blood. 11:08 Okay, so now that leads me to my next question. 11:11 Because you just said thinking about food. 11:15 Well, we are using food as a drug, right? 11:17 So obesity has been called a willpower problem, 11:21 but an a calorie problem and a hormonal problem. 11:25 But what is it actually? 11:26 What is driving the epidemic and what do conventional approaches 11:31 keep failing people like when it comes to obesity? 11:35 It's true. It's it's crazy what's going on. 11:38 You have conventional doctors only no drugs. 11:42 Right. That's all they know. 11:44 And then you have 11:45 the functional doctors who are using hormones as drugs. 11:50 It's like they're giving anabolic steroids to weightlifters. 11:52 You know, they can't control a person's weight if they're eating 11:57 and sweets and not having enough nutrients and fibers in their diet. 12:01 So instead, what they've involved is, 12:04 is, okay, we're going to give we're going to treat thyroid hormone. 12:07 We're going to give raise T3 to a dangerous level 12:10 to cause cardiac arrhythmias, mix it with estrogen and testosterone 12:14 for more muscle building and then give a GLP one on top of that. 12:18 So they have another. 12:19 Everything's trying to trick Mother Nature, 12:22 and it's always about, well, there's something wrong with the human body. 12:25 We need either 12:26 we need hormones from functional medicine, doctors 12:28 only, drugs from regular doctors. 12:30 But what about the body's own and native bility 12:32 to make its own substances and do the right job? 12:35 And you know what? Both ways never succeed. 12:38 Because the more you go to the functional route 12:41 and take these all these substances to try to lose weight, 12:44 you're still not supplying the body with this biological needs, and you're 12:48 still consuming foods that are damaging, and you're making it more damaging. 12:51 Now you made a pact with the devil because now you can eat your Oreo cookies. 12:55 So let's say you let's say your basal milk requirement is 1300 calories a day. 13:00 That's what you need without, 13:01 you know, for moderate amount of activity, without without with exercise. 13:05 Maybe you burn another couple of hundred calories. 13:07 But in any case. 13:07 But this person doesn't want to eat within that caloric window. 13:10 They don't want to have to eat
Food Addiction, Hormones, and Obesity 13:12 1400 calories a day to be fit, and to live a long life 13:15 with eating vegetables and mushrooms and onions and berries. 13:18 They want to be able to eat pizza when they want to, and Oreo cookies 13:20 and lots of restaurants and tap and stuff like that. 13:22 So they want to push their caloric 13:24 requirements up to 2000 a day and still not be overweight. 13:28 It's not going to happen unless you over medicate. 13:31 And then if you over medicate, you pay a price. Now. 13:34 So when I'm using these hormones, especially combining GOP one 13:38 with thyroid medication and testosterone, which is a functional medicine 13:42 doctors are using, then what you're doing is you're speeding up the metabolic rate 13:45 to burn more calories, and you speed up the metabolic rate to burn more calories. 13:50 You're aging faster and you're increasing the risk. 13:52 You're burning out your heart. 13:53 You're burning out your you're burning out your immune system. 13:56 We have a certain degree of 13:59 we can say our body ages and our microbiome ages, 14:03 and our brain shrinks and our bones shrink and our immune system shrinks. 14:08 All these things shrink with aging and the ability of the hearts 14:12 with sand arrhythmias. 14:13 And when you do it that way, 14:15 you're speeding up the rate at which everything is going to deteriorate. 14:19 So you're like trying to have a quick fix. 14:22 You're trying to have something that enables you to eat unhealthy 14:24 and eat more calories and still maintain your and still feel okay for now, 14:29 but it's not going to work as good as really living. 14:33 Learning to live within your proper caloric window, 14:35 and not hormonally and over medicating yourself to lose weight. 14:39 And that doesn't just take discipline or willpower. 14:43 It takes actually eating the right foods and not eating the wrong foods. 14:47 And sure, there's an initial phase in the first month or two 14:51 where the person just feels like they're giving things up and feeling restricted. 14:55 But once they adapt this way of eating, that's the whole point. 14:58 They feel satisfied with the right amount of calories, and their body instinctually 15:03 now adapts to feeling comfortable with a lower caloric load and feels well. 15:07 And the taste muscle improves. 15:09 And they learn the recipes. 15:11 And it's just it's a healthier way to skin the cat. 15:14 And that's what I'm doing. 15:15 I realize a lot of people are doing it differently, 15:17 but I'm trying to do it as natural as possible with nutritional excellence 15:20 to minimize the use of exogenous substances. 15:23 It's different, but it's better as healthier long term for the person. 15:26 Yeah, there's truly no shortcuts in being healthy. 15:29 I think that's been proven again and again that the shortcuts 15:32 at some point that you're weighing whatever's going to come after that. 15:36 So let's tie in for our gut health audience how the gut microbiome. 15:41 Because you mentioned that. 15:43 How does it directly influence GLP production? 15:46 And what does it mean for somebody 15:48 who might be trying to lose weight without a prescription? 15:51 Like what? 15:52 What are we talking about with the relationship between the gut microbiome? 15:56 And I know you already mentioned a little bit of short chain fatty acids. 15:59 And let's get into that a little bit more. 16:01 Any specific gut bacteria that you might want to mention 16:05 that can help stimulate GLP production? 16:09 Fermentation. 16:10 Let's talk a little bit more about that to help people connect 16:13 to the importance of this nutrient dense diet 16:17 to really be the key to influence GLP production naturally, right? 16:23 Okay. 16:24 Number one, 16:25 the there's been a lot of studies that have been culminating now 16:29 in 2024, 2025 and the health of the microbiome 16:33 and resisting aging of the microbiome, which causes more information, more damage 16:37 to the gut lining, is most closely linked 16:40 to the diverse the amount and diversity of fiber types. 16:44 That's the nuts number one. 16:47 So we're talking about you lead to the right balance 16:50 of the fibers and the bacteria in the gut that work together. 16:54 And they communicate with the brain 16:57 and with the gut associated immune system are all communicating 17:00 with the microbiome and feeding off of those products produced. 17:04 When you eat a variety of plant substances and include all the g bomb list 17:09 and have multiple types of green vegetables in your diet, 17:12 which include lettuce, which is the richest source of sulfur, 17:15 which is very helpful for the gut microbiome, particularly 17:18 if one production is to have a baseline of eating lettuce every day. 17:22 You know, so so we're talking about lettuce and arugula and sprouts 17:25 and then solid vegetables like broccoli and string beans and zucchini. 17:29 And then we're talking about multiple types of mushrooms onion, 17:32 onion family berries, pomegranate cherries citrus fruits. 17:37 There's six poly methylated flavonoids just in citrus 17:40 fruits alone and in the citrus fruit skins. 17:41 But whatever we're talking here about. 17:44 So we're not eating just rice all day. 17:47 We're not eating just tofu all day. 17:48 We're not eating one food. 17:50 We're not we're not eating kale and strawberries. 17:53 We're trying to strive for a variety of type of green vegetables, 17:57 a variety of mushrooms, different types of of fruits, 18:00 including the and different types of nuts and seeds, including 18:03 particularly the ones that are rich in the richest ones of lignin, 18:06 which are really good for the gut microbiome, are flax seeds. 18:10 She seeds 18:13 and sesame seeds are the 3 to 4 flax seeds. 18:16 She and sesame seeds. 18:17 Flax and Shia have omega three. 18:19 She is not high in omega three, but it's pretty. 18:21 But it has a good amount of lignin, you know, and getting an assortment 18:24 and not trying to do it all with flax seed and having a mixture of flax, 18:28 chia and Cecily has to be on hold. 18:31 Sesame seeds. 18:33 You have to get to Heaney with the that are made with the whole seed. 18:35 If you want to make it into a tahini or hummus or something, 18:37 or you blend the whole sesame seeds in the Vitamix machine, 18:41 you don't buy those commercial tahini and commercial hummus 18:44 that are made with whole sesame seeds, you know what I mean? 18:47 I think at the. 18:48 Yeah. 18:48 So we're going and the question is, once you have such a high degree 18:53 of fiber diversity, and then is there an added benefit 18:57 to taking probiotics or taking fermented foods. 19:01 And and these are really tough questions to answer because the study is showing 19:05 the benefits of fermented foods. Have done it. 19:07 People who don't eat a healthy diet. Right. 19:09 So it's hard to you know, 19:10 so the and and it's a comparison of which is better for you. 19:14 Now we got to put this in perspective because most fermented foods 19:18 that are AI and salt and salt 19:21 shortens lifespan and is the big and is the Achilles heel of the vegan diet 19:25 because of people, 19:26 because vegans are more sensitive to the hemorrhagic stroke potential 19:29 for meaning salted foods. 19:31 So now the question is we and soft is the lining of the rack. 19:35 It leads to more leaky gut.
Microbiome Diversity and GLP-1 Support 19:37 You could eat plant based yogurt, which would not tend to have salt in it. 19:40 Exactly. That's exactly. 19:42 That's where I would go with that. 19:44 That's where I would go to. 19:45 I was just I was going to say that you put the words in my mouth, 19:47 the fermented foods without salt 19:49 and without high glycemic or fermented yogurts like soil, yogurt, nomine yogurts. 19:53 That's exactly how you can do it. 19:55 Well, I will tell the audience that I've been to your house. 19:59 I've seen how you eat. 20:00 I see, like, how you're growing all your plants 20:03 on your property and everything. 20:04 And the day that I was there, 20:06 you had this, like, big salad with all this stuff in it. 20:10 Exactly what? 20:11 You're telling us to eat this big bowl with all this stuff mixed in and sprouts 20:17 and, you know, all the leafy greens and the nuts and seeds 20:20 and everything like that. 20:21 So for the audience that's listening, 20:24 Doctor Freeman is not just telling you something. 20:26 He's actually lives this every single day. 20:29 It's like just second nature to him to like, 20:31 put this in his mouth and like, like be doing this. 20:34 So when when he's working with his patients and working 20:37 through obesity, it's a matter of people re 20:41 lining the importance of how healing food can be. 20:45 But what is really food. Right. 20:47 And that's where that new diet really comes in. 20:50 You kind of built this foundation around that. 20:53 So can you explain since you coined the term nutrition diet, 20:58 what does the research actually show when it comes 21:02 to a nutrient dense, plant rich eating and GOP levels 21:08 compared to the standard American diet? 21:12 Like, what is the research actually saying when you eat this way? 21:15 Well, we don't have research on the whole dietary and the whole diet 21:20 put together with all its forms, but on individual sections of the diet 21:24 we have, like for example, we have research on beans just on beans. 21:28 Right. 21:28 And we have research shows that when you eat a lot of beans, 21:31 it's just as effective for weight loss or more effective than GOP one 21:35 just eating beans. Then we have research on nuts. 21:38 Hold on. 21:38 Before you go on from beans, what kind of beans should people be eating? 21:42 Oh, a variety of beans, including lentils 21:45 and soybeans, but also a lot of beans. 21:48 But also, you know, different types of beans, chickpeas. 21:51 I usually make my soups from one type of lentil, 21:54 a red lentil Greenland to a black lentil, and I mix it with some type of being. 21:58 And I usually choose the SUV being because it's a smaller red bean 22:01 and it disperses the flavor better through the soup. 22:03 I'm using onions and celery and carrots as I'm juicing them to put in the fruit, 22:08 but I'm also then putting green vegetables and leaks and onions. 22:10 A lot of mushrooms in the soup. 22:12 Mushrooms are particularly powerful for the microbiome too. 22:15 But in any case, I'm saying when we look at each one of these, when we're looking 22:18 at mushrooms or beans or nuts 22:21 or some of these food categories, and I have the I have those six categories 22:26 labeled through the acronym G bombs, which gives you five rough categories 22:31 to cover the different styles of foods that have the maximum anti-cancer effects 22:36 that work synergistically to have the healthiest microbiome. 22:39 And the G bomb stands for greens, beans, 22:42 onions, mushrooms, berries, and seeds. 22:45 Each one of them has studies showing any one of these foods 22:48 eaten in large amounts and induces weight loss by multiple mechanisms. 22:52 But I'm saying when you put it all together 22:54 into a dietary portfolio, all the G bombs together. 22:56 My clinical expertise over the last 30 years, and particularly 23:01 over the last five years of the retreat, is that this becomes at least four times 23:06 more effective than GLP one because the average person loses all the body. 23:11 Couldn't keep the our comfortable eating fewer calories, 23:13 they can figure out their caloric window and they lose weight. 23:18 They, the women usually lose about 12 to 16 pounds the first month, 23:24 and then they start to go lose about 8 to 10 pounds a month, 23:27 and the men usually lose about 16 to 20 pounds the first month. 23:31 Then they settle into losing about 10 to 12,000 a month. 23:34 But when we measure these biological parameters on people 23:37 eating properly now, their when they hit the when they continue 23:42 to lose at 2.2 pounds a week, at least one kilogram a week of weight loss. 23:45 That's the weight loss myth. 23:48 Speed via which we see the HSC or 23:51 the insulin resistance, the production of hormones. 23:55 In other words, then we see the metabolic parameters that give you 23:58 the right hormonal signals for the body not to desire calories anymore. 24:02 We see that and also to stop the protests of the blood 24:05 to clot obsessively, leading to a heart attack. 24:09 So we see that they're not leading their blood pressure medications anymore. 24:12 They're not in their diabetic medications anymore. 24:14 When they're eating a diet that's closing 1 pound a week of weight loss, 24:17 it's not sufficient to reset the abnormalities. 24:20 There's still overshooting their chloride windows. 24:22 So a woman who weighs 24:24 200 pounds 24:25 and her ideal weight is 120 pounds, she might lose weight 24:29 from 100 pounds to 106, from 200 pounds to 160 pounds. 24:34 And then she stops losing. 24:36 She'll stop losing because she was still overeating calories that whole time. 24:40 She was losing weight 24:42 because she was eating more calories than she needed to support 120 pounds person. 24:46 When the person weighs 120 pounds, they only have about 95 pounds of lean 24:49 body mass. 24:51 The rest of it's fat, even 120 pounds. 24:53 Our calories we consume should be to support our lean body mass. 24:57 She needs to eat calories to support the 95 pounds of lean body mass, 25:01 which is only 1300 calories a day, not the 1700 she was eating. 25:06 So the 1700 can't support a 200 pound person. 25:08 That's why she stops losing at 160, and that's why she shouldn't lose that speed. 25:12 But what I'm saying is that these people, as they're losing, 25:15 they're still eating more calories. 25:16 And nobody really requires for that optimal health 25:19 because for their optimal health, they should be in the window. 25:22 That would have caused weight loss to continue until they reach their ideal 25:25 weight. 25:26 All humans should be at their ideal weight. 25:28 Not too thin, not too heavy like they all were through human history 25:31 for many hundreds of thousands of 50,000 years. 25:35 We only recently we have obese people and overweight people 25:37 because we're over consuming calories. 25:39 And when you go back to eating all these, all the fiber, 50g of fiber 25:43 or the variety of g bombs, then we see people. 25:47 They can only eat so much roughage, fiber, healthy food. 25:51 They start to feel that they're instinctually connected 25:55 and feel more most comfortable eating within their proper 25:59 caloric window that now has them gravitate towards their ideal weight.
G-BOMBS, Fiber, and Sustainable Weight Loss 26:03 So it's not 10% of fat being lost, it's it's 90% of being body fat being lost. 26:09 And it's at least four times more effective than taking a GOP one 26:12 or mixing GOP ones with the source and high T3 levels which drive cardiac. 26:18 So we're talking here about 26:20 this is the most effective for for a healthy long term weight loss. 26:24 And it causes more weight loss and weight loss. 26:27 That's exciting for the person to feel enthused with staying with a diet 26:30 because it's really working for them, you know? 26:32 So you've mentioned now a couple of times this caloric window, 26:37 if somebody wanted to calculate that, 26:40 how would they calculate what their correct caloric window is? 26:44 Do you have some method that you use to help people calculate this? 26:48 Well, usually we when they if they come in they you usually doing a 26:52 like a in body test. 26:53 What we're seeing their body fat percent their visceral fat. 26:57 What's their nonfat skeletal what's their nonfat mass. 27:01 You know if a person it's okay for a woman to be 20% fat and b 80% skeletal mass. 27:06 So a person weighed 120 pounds, 10% is 12 pounds, 20% is 24 pounds. 27:12 It's okay for it to have 25 pounds of fat and 95 pounds of lean mass. 27:16 That's no perfectly normal. 27:17 So ideally, fat for a woman is probably between, 27:21 you know, 20% fat and 24% fat. 27:25 That's probably ideal. 27:26 As a woman gets to 26 and 27, we start to percent body fat. 27:31 We start to be metabolic parameters 27:33 start to increase, negatively affecting her lifespan. 27:36 Right. 27:36 So we're saying, okay, now, since the machine is measuring your lean body 27:42 mass, it calculates how much calories is needed to support that lean body mass, 27:47 whether you a 400 pounds or whether you're 120 pounds. 27:50 Your basic metabolic requirement is sit on your how to support the lean body mass. 27:54 Right. 27:55 And an overweight person is going to have more. 27:57 Body is going to have more extra muscle mass that they needed to develop 28:01 to carry around the extra weight anyway. So they need to lose. 28:04 They need to lose weight and muscle mass to 28:06 they need to lose some muscle mass with lowering fat. 28:09 This is the mistake other people make. 28:10 They, the doctors tell them to eat high protein 28:13 so they can lose fat mass without losing muscle, and it's sabotages 28:17 their weight loss and puts them on a dangerous diet 28:19 to try to keep their protein up to like, 28:21 you know, 30g per meal or 40g of 50g of protein per meal. 28:25 Much higher than that nowadays. 28:27 Yeah, 28:27 yeah, they're telling you to go real high protein 28:29 so you can lose weight and not with the drugs. 28:31 So it's another way to their hurting people, dangerously hurting people. 28:34 So what I'm saying is that yeah we don't want to lose our 28:38 we you know, we want people to be we want women to be below 25% body fat. 28:44 But the eventuality of eating a diet that's designed with a plant 28:47 based with, with these, when you put greens and nuts and seeds 28:50 and beans together in a meal, even with fruit and other foods, 28:54 you're still hitting about 25g of protein per 500 calories. 28:58 That means if you're eating, 29:00 if you're 1500 calories a day, you getting 75g of protein. 29:03 But even if anyone had calories a day, 29:05 you're still getting about 60g of protein on 1200 calories a day. 29:09 You know what I mean? So it's it's adequate. 29:11 If you need more protein, you could, 29:12 you know. But in any case, 29:13 the little bit of you could add a little bit of tofu to your diet. 29:16 But so it's not, proteins not the issue. 29:19 And don't and people should not be trying to maintain all their lean body mass 29:23 if they're overweight. 29:24 Because now you have this person who weighs 200 pounds 29:28 and they should have 95 pounds of lean body mass 29:31 and less than about 25 pounds of fat, ideally, or 20 pounds of fat. 29:35 And instead now they have 110 pounds of lean body mass. 29:39 Right. 29:40 Because they're carrying they have more 29:41 they have more muscle mass on their body because they're carrying extra muscle, 29:45 all the extra fat on their back all the time. 29:46 So their legs and the muscles and bones are large, too. 29:49 And I'm saying that it's better to be your ideal weight and lose the fat 29:53 with some of that muscle, 29:54 and you may as long as the percent saves good and keep staying. 29:57 You're proving your body fat percent. 29:59 Your body 5% is getting lower, 30:00 and you're staying lean and you're staying working to stay strong. 30:03 But don't try to push the protein to try to maintain all that lean muscle. 30:07 It's not going to work. 30:08 You can prevent the weight loss, and you're going to increase 30:11 the risk of cancer. You're not going to lose the weight. 30:13 Yeah. 30:13 So no don't push animal proteins people. 30:16 So it's another thing they're doing in functional medicine. 30:19 They try to push protein to maintain lean body mass as they drop a person. 30:23 It's like going to it. 30:24 It's like the guys who want to get like, who do powerlifters 30:28 by taking steroids and using protein shakes, 30:30 they're sacrificing their health just for the for the how the body looks. 30:33 Right. 30:34 It's just yeah, testosterone protein shakes and. 30:37 Yeah. Absolutely. 30:39 All right. 30:39 So let's talk a little bit about fiber okay. 30:42 So when we're thinking about these nutrient dense diets are some plant foods 30:48 more dramatically better when it comes to fiber like is all fiber 30:53 equal or others better to kind of help us make more of our GLP one? 31:00 Well, I 31:01 what I'm saying right now is even though some might be better, 31:05 like beans and greens, it's still and it's still best to have a variety. 31:10 It's still best long term. 31:11 It's a full variety of foods for other reasons as well. 31:15 So yeah, eat the full G bombs. 31:17 Eat the full rainbow was saying to get the most effects, 31:20 even though there are some foods that are particularly effective 31:23 and you're still going to have a little bit of flax seeds or chia seeds, 31:25 even small amounts are better than none, right? 31:27 You know, and mushrooms are really great to for all. 31:30 So so yes, eating this all together. 31:33 And I wanted to say that the end of feeling growth 31:36 factor plays an important EGF and the growth factor produced in saliva. 31:42 It's not just amylase digesting starch. 31:45 Your saliva does more to support the growth of bacteria in the gut, 31:49 and to make sure the gut doesn't become leaky 31:51 and to regenerate the healthy interaction between 31:54 the bacteria and the ville and the cell and the endothelial lining there. 31:58 Right. 31:59 So we're saying here 32:00 that having a smoothie or a juice is not the same thing as chewing, 32:04 that when you're chewing these foods you're mixing it with saliva. 32:09 And the better you chew them, the more and the 32:12 growth factor is secreted into the China, into the food, 32:16 especially when you're eating a nonstarter vegetable, you know, 32:20 or a nut, you still are liquefying in your mouth and mixing with saliva. 32:23 So now you have the coating of the frack is coated 32:27 with endothelial growth factors, because that's the fastest growing cells. 32:33 Well, because they're the fastest growing cells in the body. 32:35 They the fastest turnover, you know, your hair 32:37 and your when you take chemotherapy, your hair falls out and your gut 32:40 and your gut falls out and you can't adjust food. 32:42 And you could build the gut so that the gut is a high turnover 32:45 of the cells there, and it prevents the gut from becoming inflamed, leaky. 32:50 So and the gut cells interact 32:53 with the bacteria and the gut feed the bacteria and the gut and feed you. 32:57 Let me say that one more time, that the cells that line 33:00 the gut slough off and mix into the food 33:04 and become part of the food sources for the bacteria 33:08 and for your own protein reabsorption. 33:11 So you recycle protein through the gut, through the villa, and through 33:14 recycling slept off amino acids from the gut lining. 33:18 So all these mechanisms are in action that that will stable your protein content 33:23 from meal to meal, 33:24 even though you may only more protein in one meal and less protein or another 33:27 meal, it stabilizes. So it gives the. 33:30 So we have the substrate always with the fiber, with slow digestion 33:34 and with the cells that mix in with that, that line 33:37 the gut when there's when the cells are fed properly. 33:39 So the cells have to be fed properly, that line the gut. 33:43 And the way those cells are fed properly is a combination of food fiber, 33:49 the bacteria in the gut, 33:50 and the endothelial growth factor from the saliva all work together. 33:54 Okay. All right. 33:56 And I now have asked this question and you've kind of answered it.
Caloric Windows, Protein, and Body Fat 34:01 You definitely have answered it. 34:02 But I want to kind of bring it around 34:04 to like a little bit of a summary just to really drive in the point here. 34:08 So the GOP one drug conversation is impossible to ignore right now between 34:14 which mongering all of that, 34:17 but you have managed to achieve 34:20 these metabolic outcomes through food for over 30 years. 34:25 What is your honest clinical take on these medications? 34:29 What did they get right? What did they get wrong? 34:31 Like give us the full like 34:34 so if people are listening to this and they're like, well, I don't know. 34:37 My doctor told me it was okay. 34:39 Like, let's kind of summarize it for them knowing that there is another option. 34:44 Okay. 34:44 My summary is that they're not effective enough. But 34:49 the good thing 34:50 about GLP one is that it's making the population 34:53 and the doctors recognize that fat on the body is dangerous, and even losing 34:59 10% of body fat has beneficial effects on survival and lows, cancer rate. 35:04 And so and maybe even though his heart attack rate. 35:07 So even though you're doing it in a biochemical means that's in balance 35:10 and not life's maximally lifespan favorable. 35:14 I still agree with the idea 35:17 that losing body fat is not a cosmetic issue. 35:20 It's a biochemical lifespan shortening issue. 35:23 And even if you have to lose body fat, the only way you can do 35:26 it is with a GOP one. 35:28 You probably better off 35:29 getting a 10% body fat off than leaving the 10% body fat on. 35:33 It's just not as beneficial as what we're describing here, 35:36 because losing 10% 35:37 and getting a little bit of benefit is not as enough as losing 60% 35:40 or 80% or 90% and getting traumatic, getting tremendous benefit 35:44 and real protection against cancer and cardiovascular death. 35:46 Why not extend your life span 25 years, 2025 years of great health? 35:50 Why send your life span six months with a GOP one? 35:54 So I'm not saying GOP ones 35:57 are deadly or harmful. 35:58 They may. 35:59 I'm not sure about that, because my thoughts are 36:02 that even though they have some harm, 36:05 the fact that they do cause some fat loss 36:08 is a larger benefit 36:10 than the hornet causes from an from an exaggerated source of hormone. 36:15 But you but you can't compare that 36:18 to a neutral diet which gives you ten times the benefits. 36:22 Right. Yeah. 36:24 I have a patient I just saw this week and she was on one of these GLP 36:29 for about a year before coming to me and I was like oh why. 36:33 And she was like, well I needed to lose weight. 36:34 I'm like, how much weight did you lose? 15 pounds. 36:37 And her nutrient deficiencies, because not only did she lose weight, 36:43 she wasn't eating the nutritious way. 36:46 Even though she's plant plant based, she wasn't getting in 36:50 enough nutrients and calories to sustain herself. 36:53 So her body was just, like, totally depleted. 36:57 So I think, you know, when we're trying any of these medications 37:01 and we're doing stuff, it's not just do this and then go on 37:04 and just eat nothing and expect your body to work. 37:08 The body does not work that way. 37:09 The body actually needs nutrients. 37:11 So let's do a question. 37:14 Maybe if you can give us an example, since you have worked 37:18 with so many patients with obesity without breaking any privacy, 37:22 where did you find that the gut, the diet weight 37:25 connection was the turning point for them in their journey? 37:29 I'm sure many people have walked through your doors 37:31 that that you've helped them realize that. 37:33 But do you have an example for the audience where it was really like, 37:36 okay, this is what they needed because they might have 37:38 already tried so many things. 37:41 Yeah. 37:42 It's like, you know, 37:43 I had 1500 people come to my retreat over the last five years, 1500 obese people. 37:47 Right? 37:47 So a lot of obese people and there are they're so similar. 37:51 There are hundreds of them, maybe even thousands of them 37:53 have the same complaints. 37:55 They're following a diet. They're cutting back on their calories. 37:57 They're trying different diets. They lose a little weight. 37:59 They gain it back again. They stop losing. 38:00 They get fed up and they quit. 38:02 They just can't. 38:03 It's not sustainable. It doesn't work. 38:05 So I think that and they can't sustain their not being comfortable eating. 38:10 And then they try to eat a neutral diet like I'm recommending. 38:14 And they don't feel satisfied enough. 38:15 They don't feel satisfied enough. So they go off it. 38:18 That's the major complaint. 38:19 So that's why this information is so critical, 38:22 because when they start eating enough food volume, like you were saying, 38:26 they have to actually true enough vegetables 38:28 and we start to increase the size of their salads and this and mixed 38:32 a big a whole plate of green vegetables with the salad and the and the for lunch. 38:36 Then they start feeling 38:38 because the volume, the fiber and the nutrients 38:41 all make them feel satisfied while they're still in the favored caloric window. 38:45 They weren't eating enough of these lower calorie foods. 38:48 They weren't even enough vegetables. They weren't enough green vegetables. 38:50 They weren't enough salad. Right? 38:52 So they start eating zucchini and cucumbers and mushrooms 38:54 and onions and tomatoes. They started eating more of these foods. 38:56 They find they're more there and more becomes more sustainable. 39:00 And it actually leads to more weight loss. 39:02 And their brain fog clears and they start thinking more clearly. 39:05 And the thing we didn't touch on was the fact that this thing I call 39:08 toxic hunger was that their what they thought was hunger, 39:13 that was driving their overconsumption of food, which was 39:16 primarily fatigue and weakness and eating for more energy. 39:20 That's the most common thing. 39:22 As they said, I felt too tired and I have to keep to keep my energy up. 39:26 And I can't do my hiking and I can't do this. 39:28 I can't go to the gym. 39:29 That's to me. 39:30 And that goes away because the fatigue they think is not enough calories 39:35 and the fatigue is the detox is the circulation of toxic metabolites 39:40 that people get when they still consuming unhealthy substances. 39:43 And they keep that detox going for a few weeks 39:46 when they switch to a healthy diet, 39:47 and they have to be instructed that it's normal to feel fatigue and weak. 39:51 And till you get your body's level of exogenous 39:55 of waste products down low enough, and you're going 39:58 to get going to feel full energy and more and more clear thinking. 40:01 So it's more so yeah, I can give specific examples, but everybody's so alike. 40:06 I can give one example of this woman who came to me, who weighed 40:11 about 380 pounds and she was forced to come versus a parent. 40:15 She was a college student, and her parents wouldn't come here or go somewhere else. 40:20 They wouldn't pay for a college anymore, 40:21 that she was going to do something about it. 40:23 And she, right up the front, told me that there's no way I'm going to do this. 40:26 I'm not going to sustain this. 40:28 I enjoy going to places with my friends. 40:30 That's just recreation. 40:31 I'm here because my parents are forcing me to be here. 40:34 I'm never going to continue to eat this way.
Saliva, Gut Repair, and Food Volume 40:36 This is a waste of time and money. 40:38 And this is like putting me in prison, right? 40:40 So she was right up 40:41 the front and saying, there's no way she could do this and would do it. 40:45 Okay. So she was there for a few months. 40:47 And what happened was she over time, she learned to like the food. 40:51 She dropped 80 pounds in three months. 40:53 She went from 380 to 303 months. 40:55 And she became so excited about it 40:59 because she was she almost had attention 41:02 to Sauder, where she couldn't read and concentrate and think straight. 41:06 She got so much ability back in her brain's capacity for learning 41:10 and for concentration and for happiness that she felt 41:13 she was a new personality changed, 41:14 and she was now helping out the chefs and taking people on hikes in the woods. 41:19 And almost like she was one of our staff here. 41:21 She was so excited about what we do when she went home 41:24 and she lost another and she lost, 41:25 I think, another 150 pounds when she went home and stuck with the program. 41:30 So the thing is, 41:31 she thought 41:32 she would never be willing to do this, and she decided that she really wants this 41:35 for her life. 41:36 And she started to wear makeup, and she started to feel better about herself. 41:39 And she started to have some hope that she could be a normal person again, 41:43 which it just opened up a whole new door to her life over again, you know? 41:47 Yeah, yeah. No, that's a great story. 41:49 It's amazing when that brain fog lifts 41:53 and you can think clearer just from changing what you eat. 41:57 So now for our audience, what are the three most important things 42:01 they should start doing this week after listening to this conversation? 42:05 What do we want them to start doing? 42:06 And let's be concrete about it. 42:08 Let's just give them three specifics, okay? 42:10 One is have a big salad every day that's made possibly for lunch. 42:15 And that salad should include lettuce and also something cruciferous 42:19 like arugula or sprouts or baby box or something like that. 42:23 So and then they and then the dressing. 42:25 Since it shouldn't be an oil based dressing, they have to learn how to make 42:28 some dressings from nuts and seeds as opposed to using dressing. 42:32 So I'll use a little bit of nuts. 42:33 Maybe I'll mix cashews and sesame seeds with appeal, navel orange 42:37 and a splash of lemon and a little blood orange vinegar and make an orange, 42:41 you know, sesame dressing. 42:42 Maybe I'll make a hemp seed dressing, hemp 42:46 cashew, and I'll put in tomato paste and soaked organic dried tomatoes 42:51 and roasted garlic and a little black fig vinegar or balsamic vinegar. 42:54 They have to learn some delicious salad dressings that are not putting all 42:59 of sugar on there. Right. Tomato, onion. 43:01 So number one is salad with the nut pastries. Okay. 43:03 I think you would approve of my salad. I've been eating this week. 43:06 I've really gotten into wedge salads where it's literally 43:09 an entire wedge of lettuce. 43:11 And then I surround it with shredded purple cabbage, shredded 43:15 cucumber, red onions, pumpkin seeds. 43:19 I always put tofu in my salads and then and then tomatoes, little baby tomatoes. 43:24 I think you would approve of that. 43:25 That's great as long as you didn't put oil on it. 43:27 No, there was no, it's all wrong. 43:30 Good, good. 43:30 And a green dressing. 43:32 Usually my dressings are made from, like, herbs. 43:34 Like so like either taking an avocado 43:36 and putting basil or avocado with cilantro and making a green sauce. 43:40 Sounds good with lemon juice. Right. Good. 43:43 All right, so number two is at least 43:45 once a week, make a giant pot of soup 43:48 because the soup has you going to put the beans and the lentils in the soup. 43:52 And you put lots of mushroom and onion in there. 43:54 So now you have the soup in a big in two big glass jars in your refrigerator. 43:59 So dinner could be half your plate should be cooked green vegetables 44:03 like asparagus, chini artichokes, string beans, broccoli and garlic, you know. 44:09 And then you can have a, you know, some soup with some fruit. 44:12 So the soup because you got to get those mushrooms 44:14 and onions in and the mushrooms will be predominantly cooked. 44:17 So if you're not going to have the soup then put some beans on your salad. 44:21 So for me I mostly don't even like beans myself. 44:25 I prefer to have a the beans in my soup separate 44:27 either at the meal or meeting my salad or the beans. 44:29 The soup is back dinner and the salad was my lunch, you know. 44:32 So so those are the two main things. 44:34 One is make the salad. Two is make the soup.
Clinical Take on GLP-1 Medications 44:37 Okay. That's it. All right. 44:39 Anything that we haven't talked about that you want to make sure we mentioned 44:43 before we close out this conversation. 44:44 Anything else on your mind or you think we've covered it? 44:48 I think the third element that has to be mentioned 44:52 the sides nutrient density, the cells toxicity, body fat. 44:56 The fourth thing is the omega three index that has to be mentioned, 45:01 especially in lieu of the Advantage Health Study two showing 45:05 that the vegan is compared to non vegans, had 37% 45:09 increase risk of Parkinson's and 13% increase risk of dementia. 45:13 And we know that that the we know and we know 45:16 for a fact that we have here we have 38. 45:20 Let's see, 48 longitudinal studies 45:22 show that the use of omega three supplements reduces Alzheimer's. 45:26 And here we have a review of that 38 trials 45:29 showing that EPA and DHA supplementation 45:32 enables the body to detoxify toxins that cause Parkinson's disease 45:37 and on a vegan diet or plant based diet, which I recommend. 45:41 The Achilles heel is people should have they have to know their omega three index. 45:45 And if they're not going to eat any seafood 45:47 which has omega three and seafood very toxic and, 45:49 you know, with poisons and plastics and forever chemicals and, and BMA 45:54 and so we're visiting use a clean the h a supplement 45:57 which I do obviously for I do sell one that's in glass. 46:01 But I'm mentioning that just for clarity here. 46:03 But the science is overwhelming. 46:05 Not saying this because I'm pushing sales of supplements. 46:07 I'm saying it because I don't want people to get Parkinson's or dementia. 46:10 That's why I eventually had to make this supplement, because I had, you know, 46:13 I had to do what was best for my clients who needed a clean source of DHA 46:18 because I really the science is overwhelmingly non-controversial, 46:22 that watching your omega three index to push into favorable range 46:26 is the important factor to make a plant based diet 46:30 protective against neurologic deficits later in life. 46:34 The last thing to be aware of is salt intake. 46:37 Because salt intake doesn't just raise blood pressure, it also weakens the blood 46:41 vessels, damages nitric oxide production, and could lead to a hemorrhagic stroke. 46:46 Even on an otherwise excellent diet, though, salt still can cause strokes. 46:50 Among vegans, there are two types of strokes. 46:52 There's an Bolick stroke, 46:54 which is the same as a steam stroke that's caused by a clot. 46:57 And then there's the hemorrhagic stroke caused by a bleed,
Practical Steps: Salad, Soup, and Key Nutrients 47:01 and people with lower cholesterol more prone to bleeding. 47:04 People with higher cholesterol clung to clotting. 47:07 And salt makes you more prone to bleeding. 47:10 And that's what we have in Asian countries where they eat more salt. 47:12 Such a high rate of hemorrhagic stroke. 47:14 And in the event of cell study two, 47:17 the vegans had a 47:18 17% interest of stroke from hemorrhagic stroke 47:22 compared to the non-vegan, because salt becomes more damaging 47:26 to a person with less cholesterol in the basement membrane of the brain. 47:30 So the two things just to clarify, to make your plant 47:34 based diet protective for longer life, it's easy to do. 47:37 It's easy to understand. 47:38 We've covered a lot, and I just want not to leave anything unturned here. 47:42 Any factors so that we can still be plant based. 47:45 We just may need to make sure we get our omegas. 47:48 We want to stay away from salt because that is not well, that's not good 47:52 whether you're plant based or not, plant based, salt and all 47:55 and eat as many fruits, vegetables, legumes, nuts, seeds as that. 48:01 Your caloric window kind of fits. 48:03 So that's kind of where I'm summarizing it. 48:06 Yes. Awesome. 48:07 All right. 48:07 Thank you, Doctor Fuhrman. 48:09 This has been Eye-Opening, the idea that our bodies are wired for metabolic health 48:14 and that the food we choose either turns that system on or off. 48:18 That is a message that I want everybody to carry with me, with them. 48:22 So, Doctor Furman, where can people find you 48:25 if they want to learn more about your work and find your books and your programs? 48:29 Where is the best place to reach out? 48:31 Thank you for the drfuhrman.com so 48:33 drfuhrman.com. 48:37 Perfect. 48:38 All right, so the key takeaway for the audience is your body already 48:43 makes the hormone that the weight loss industry is selling you. 48:46 The question is are you feeding the bacteria that turn it on. 48:51 You've already listened to what's going to turn it on. 48:55 So that's what I suggest you do. 48:57 And stay tuned. 48:58 Because coming up, 48:59 we have another episode that I'm sure is going to take you further in your journey. 49:03 So thank you very much.
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