Full Transcript Summit Introduction and Guest Background 0:00 Hello everyone. 0:00 Welcome back to the Gut Health and Longevity Summit. 0:04 I am so glad you're here. 0:05 And I want you to take a moment and just sit with this. 0:08 The same bacteria that are living in your gut right now 0:12 are quietly shaping your blood pressure and your cholesterol. 0:17 Whether anyone has told you that or not, and most people 0:20 have been taught to think of heart disease as a plumbing problem, 0:25 meaning too much cholesterol is clogging the pipes. 0:27 But the real story begins much deeper. 0:30 This is where inflammation begins, and where the food we eat literally 0:34 becomes the signal that either protects our blood vessels or damages them. 0:38 So today's conversation goes straight to that science. 0:42 My next guest has spent an entire adult life studying 0:45 the biochemistry of his own disease. 0:48 Diagnosed with type one diabetes at 19. 0:51 He went on to earn a PhD in nutritional biochemistry from Berkeley, 0:55 and turned what he learned into that method that has helped thousands 0:59 of people reverse insulin resistance using food. 1:04 Now, he's been living with type one diabetes since 2002. 1:07 He co-created the Mastering Diabetes method and evidence based approach 1:12 that has helped thousands of people improve insulin sensitivity 1:15 through nutrition, movement and lifestyle changes. 1:18 He is also the founder of Evolution Health and the co-founder of Amla Green. 1:22 He has reached over 56,000 people through his email lists and platforms, 1:27 his New York Times best selling book, and has really made 1:30 a lot of this information into metabolic health accessible 1:34 to a global audience seeking to reverse chronic disease through nutrition. 1:38 So, Cyrus, welcome. 1:40 You have lived this science from inside for over two decades, 1:45 and I know our audience is ready to hear exactly what you've learned. 1:50 So let's dive in with my first question. 1:52 Let's clear up what many people get wrong. 1:55 We've all been told that eating cholesterol raises our blood cholesterol. 2:01 From your biochemistry background. 2:03 Is that actually true, or is there something else driving the rise in LDL? 2:09 Great question, by the way. 2:11 Thank you for the invitation to be here. I'm really excited. 2:14 This is one of my favorite topics of all, because the world of cholesterol 2:17 metabolism has gotten so unbelievably confusing and especially with, you know, 2:23 multiple different social media platforms, everybody claims they're an expert. 2:27 Then you have a bunch of AI generated content, 2:29 and before you know it, most people are like, 2:30 I don't know what to believe, right? 2:33 So in order to answer your question here specifically about cholesterol, 2:36 we're going to have to go back to like first principles, 2:38 like the very basics of biochemistry, which is that, yes, when you 2:43 consume cholesterol from food, which comes from the animal 2:47 based world, whether you're eating red meat, white meat, chicken, fish, 2:51 dairy products, eggs, those foods contain a significant amount of cholesterol, 2:56 and that cholesterol can absolutely cause your blood cholesterol to go up.
How Diet Affects Cholesterol and LDL 3:01 However, there's something more important 3:04 to talk about, which is that cholesterol does raise blood pastoral. 3:08 But there's two other types of nutrients in the diet 3:12 that actually are more influential on the increasing your cholesterol. 3:15 The first one is called trans fat, and the second one is called saturated fat. 3:20 So if you look at the research, what you'll find is that there's 3:23 effectively three different types of dietary fat okay. 3:27 The first ones trans fat. The second saturated fat. 3:30 The third one is unsaturated fat. 3:32 And trans fat. 3:33 Of the three of them are without question the most problematic 3:37 of the three of them. 3:38 As far as LDL raising LDL is concerned. 3:41 The reason is because food manufacturers have actually created 3:45 a trans fat problem in the United States, as well as around the world. 3:50 Now, what trans fats are is they're effectively fats 3:53 that are created as a result of what's known as a hydrogenation process. 3:58 So food manufacturers recognize this. 4:00 20, 30, 40 years ago, they said, 4:01 There's many foods that have unsaturated fats, which are basically overly 4:05 at room temperature because they're liquid. 4:08 And in order to preserve those willy fats and actually 4:12 give them a longer shelf life, they created this process known 4:15 as hydrogenation, which takes a liquid and turns it into a solid. 4:18 And when you do this and you run this 4:20 like liquid fat through a hydrogenation process, you end up with a solid fat, 4:24 and that solid fat can sit on a shelf 4:25 for a longer period of time, which means it's going to make more money. 4:29 So food, 4:30 before you even go on from there, let's give the audience some examples of foods 4:35 they might be consuming right now that they might not realize 4:39 unless they look at the back of the label has trans fats in it. 4:43 So what would be some prime examples of eating margarine? 4:49 Cooking sprays. 4:50 Cakes. Pies. Cookies. Donuts. 4:53 Biscuits. 4:54 Ready to use dough that you buy in the grocery store. 4:58 Crackers. Chips. 4:59 Microwavable popcorn. 5:01 Packaging. Breakfast sandwiches. 5:03 Cream filled candies. 5:05 Dairy and nondairy. Coffee creamers. 5:07 That's where the bulk of them hang out, 5:09 which is a large collection of foods that, you know, we think are harmless. 5:13 Like, oh, how bad can this be? 5:15 And then before, you know, now you're actually getting transplants. 5:18 Okay. 5:18 I think you kind of just made me a little sad, 5:21 but also made me a little happy because one of the things like, 5:25 I hope that some hotel or airline or somebody will wake up 5:29 and stop serving the little. 5:30 Like, I don't even know what that is like for the coffee and tea because it's 5:34 not milk. It's not, you know, it's trans fat. 5:36 And they should just relabel the sweeteners, 5:39 the coffee made or whatever that is as trans fat, right? 5:43 But that is something I've noticed. 5:45 A lot of people have a hard time giving up that. 5:47 So let's get back to your LDL conversation. 5:50 Let's talk about what happens 5:52 when you have that every single morning in your coffee. 5:56 Plus you add on the pastry. Yeah. Okay. 5:59 So one thing I'll tell you is that trans fats are so bad for you. 6:03 They they they promote the process, meaning the hardening of blood vessels. 6:08 And they set into motion a federal sclerosis, which, if 6:11 left uncontrolled, can cause an elevated LDL cholesterol 6:15 and elevated oxidized LDL cholesterol and set the stage 6:19 for arterial plaque, which can then set the stage 6:21 for a heart attack or a cardiac event down the road. 6:23 Okay, so if that was gross, is not your friend and trans fats 6:27 promote a very powerfully, in fact so powerfully that in the. 6:32 In 2018, the FDA banned trans fats from food. 6:37 They said food manufacturers. 6:38 You no longer allowed to put these into food. 6:41 And so food manufacturers had no no choice but to abide. 6:45 Except you just can't remove all trans fats from, 6:47 you know, manufacturing processes overnight. 6:49 So it took a couple of years 6:51 for food manufacturers to stop manufacturing them 6:53 and then to sell through all the stuff that was actually on the shelves. 6:55 And then in 2020, they extended the ban because some, 6:58 some transplants, some, you know, food products still had trans fats in them. 7:03 But the FDA basically through the hammer 7:04 down at this point they said no more period out of story. 7:06 Okay. 7:07 But there's a labeling issue, 7:09 which basically means that food manufacturers can still have 0.5g 7:15 of trans fats per serving, as long as it's less than 0.5g per serving. 7:19 Then technically they don't even need to talk about it. 7:21 They don't need to write about it on the label. 7:23 They don't even need to declare the trans fats are in the food. 7:25 They can label the food as trans fat free and basically say that they're zero, 7:29 even though they're still some. 7:30 All right. 7:31 Now what do these guys do? 7:33 They harden blood vessels. 7:37 They are a major driver of cardiovascular disease. 7:40 They raise LDL cholesterol. 7:42 They promote arterial plaque development, and they increase blood pressure. 7:47 Triple whammy. 7:49 Not your friend in any way, shape or form. 7:50 All right, so 7:52 there's still some trans fats 7:54 that are found the majority of trans fats that are found in the human diet 7:57 right now, or I should say in American diet come from actually red meat, 8:01 from dairy products and from processed meats, 8:04 because there's naturally occurring trans fat 8:07 that somewhere between about 1 to 10% of total fat in these foods. 8:11 So you get it from beef, pork, lamb, milk, butter and processed meats. 8:16 These are meats that are like, 8:17 you know, cold cuts or smoke meats that you find in the grocery store. 8:20 Yeah. 8:21 So we we started the conversation with that. 8:24 There is a lot of confusion out there, thanks to, you know, social media. 8:29 And one of the things I wanted to get into a little bit more, 8:33 because I feel like this is something that I'm seeing very often, 8:37 and I wanted to make sure we had clarity around this is that individuals 8:41 who say it's okay to eat, you know, 8:45 let's see a steak or chicken or all these kinds of things 8:51 because they say that there's not that saturated fat is not bad. 8:55 It's your liver's own inherent cholesterol production. 8:59 So how do we compare the food that we're bringing in versus
Trans Fats, Saturated Fat, and Blood Vessel Damage 9:04 what our liver does on its own when it comes to cholesterol production? 9:09 Okay, cool. 9:10 I know the answer, 9:11 but I want you to explain it to the audience 9:12 because they might be like, okay, well, 9:14 you know, I heard Doctor Jojo, I don't know who that is. 9:18 But Doctor Jojo said, well, I eat this every day 9:23 and my cholesterol is fine, but mind you, I guarantee you it's not 9:26 just aren't really showing us their real blood work, right? 9:30 Correct. But this story. 9:32 Explain this to people. 9:33 Okay, so here's the way that I want you to think about it. 9:36 There are 9:37 I want you to think about cholesterol metabolisms 9:39 having two different rounds, two different cycles. 9:41 Cycle number one is what happens to lipids when you consume food. 9:47 All right. 9:47 So this is called round one of you eat food. 9:51 Your small intestine absorbs lipids through the walls of your small intestine. 9:56 They put the lipids into these little spaceships. 10:00 Little vesicles known as chilo microns. 10:02 Kind of microns are basically little particles that are floating in your blood 10:06 whose responsibility is to absorb both 10:09 cholesterol plus fatty acids. 10:12 Effectively, triglycerides store it in a temporary vesicle 10:16 and then circulate that vesicle all throughout your blood 10:20 to distribute both the cholesterol as well as the triglycerides to tissues. 10:24 It gives the cholesterol and triglycerides mainly to your adipose tissue, 10:28 plus your liver, plus your muscle. 10:32 Those are the three main targets of micron particles. 10:35 So it offloads the cholesterol, it offloads the triglycerides, 10:39 and it eventually turns into 10:40 what's known as a Kylo Micron remnant when its cargo is significantly smaller. 10:45 At that point, the Kylo Micron remnant is then 10:48 absorbed, or I should say recycled into your liver. 10:52 Okay, that's the end of round one. 10:53 All right. 10:54 Again, dietary absorption, cholesterol 10:57 and triglyceride distribution via a micron particle. 11:02 And then it gets re taken up by your liver. Once 11:05 your liver takes up that kind of remnant it disassembled the entire particle. 11:09 It then repackaged the remaining contents which again is some small amounts 11:13 of triglyceride and cholesterol, what are called cholesterol esters. 11:17 It takes those it then repackage them and says, 11:20 okay, I'm a post office, I'm going to take this stuff. 11:23 I'm going to take it, I'm going to take it apart. 11:25 I'm going to repackage and try and figure out what to do with it. 11:27 And then it manufactures new particles known as the DL 11:32 particles, very low density lipoprotein particles. 11:35 It then exports the DL particles into the blood. 11:38 That is the beginning of round two. 11:41 The DL particle then is circulating through your blood 11:45 with the exact same intention as the micron, 11:49 which is to offload cholesterol and offload triglycerides. 11:53 The DL turns into what's called an ideal. 11:56 The ideal then eventually turns into an LDL particle. 11:59 The LDL particle has the exact same intention, 12:02 which is to again deliver cholesterol and deliver triglycerides. 12:05 It just so turns out that the LDL particle is the stickiest of the particles. 12:10 It's the most it's the most dangerous of the particles. 12:14 And the reason is because the LDL can get easily 12:18 stuck in the walls of blood vessels. 12:21 And we can talk about that in a little bit. 12:22 But the particles against 12:24 the tried offload get rid of, get rid of, get rid of it. 12:26 And so still cholesterol. 12:28 And listen 12:28 to data, post tissue to the muscle and try to offload as much as possible. 12:33 Okay. 12:33 Now the LDL particle eventually has to go somewhere to die, 12:36 and it gets recycled back into your liver to end round two. 12:40 Go ahead. 12:41 Yeah. 12:41 And this is kind of from a pathologic standpoint. 12:44 What I see a lot of is that nowadays 12:48 we are having a lot of people with fatty liver disease. 12:51 So their livers are literally like if I were to look at it instead of it 12:56 being filled with hepatocytes, which are your liver cells, it's filled 12:59 with micro statuses, which is little fat globules of what you're talking about. 13:04 Right. 13:05 So this person, like we used to only see this in people 13:08 who had like chronic hepatitis infections, you know, like alcoholics. 13:14 We would not see it in the average everyday person. 13:17 Now it's in so many people, and especially a lot of women are like 13:22 all of a sudden they're like, oh, my doctor just told me I have fatty liver. 13:25 What does that mean? 13:26 And nobody's having this conversation of, 13:28 oh, okay, there's this circulation going on 13:31 and what's getting deposited and staying in your liver. 13:33 So that was a really good description. 13:36 So if we kind of think about that now when those particles are going, 13:41 can your gut influence 13:45 what's happening with your LDL and your blood pressure? 13:49 If we think about like, okay, it's circulating, 13:51 the gut is connected to the liver. 13:54 So, you know, it's part of the GI tract. 13:55 But how is that going to influence their blood pressure? 13:59 Like, how is this? 14:00 Can we help people connect their gut to their blood pressure? 14:03 Basically, yeah. Okay. 14:05 Let before we get there, let me connect one other door here, which is that 14:09 when LDL is in circulation, again, that's the bad guy. 14:12 And the LDS is considered the bad cholesterol in particular. 14:15 You also have an antagonizing particle, which is the good guy, the HDL particle. 14:20 So the HDL particles job is to basically it gets released by your liver. 14:24 And HDL is involved in what's called reverse cultural transport. 14:27 So a job is literally to go to tissues and say, hey, 14:30 cholesterol, triglycerides, come back, I want you back. 14:34 And it pulls it out of tissues and it returns it to the liver. 14:37 And as a result of that, it can actually help do it. 14:40 Can it can help remove cholesterol deposits from, 14:42 you know, your your adipose tissue as well as your muscle tissue. 14:45 So there's this balance between how much LDL is getting deposited, 14:49 as well as how much LDL is basically trying 14:50 to remove the cholesterol and the triglycerides together. 14:53 Now, the the problem here, let's just go backwards. 14:56 One step here, which is that saturated fat is really the primary 15:00 driver of increased LDL concentrations in your blood. 15:04 And the main reason for that is because when your saturated fat intake 15:10 increases, it blocks LDL from getting recycled back into your liver. 15:15 Okay, I really want people to think that let that sink in when saturated 15:19 fat increases in your diet, when there's a medium to high amount of such rated fat, 15:24 then what ends up happening is the LDL particles that are in circulation 15:28 have a difficult time getting cleared out of your blood and returning to the liver. 15:33 So as a result of that, the LDL particles persist in your blood. 15:37 They have no exit route, they can't go anywhere. 15:40 And as a result of that, they end up accumulating. 15:43 They end up getting stuck to the inside of blood vessels. 15:46 They end up getting oxidized. 15:48 They get turned into what are called foam cells, which are extremely inflammatory. 15:53 And then they end up creating arterial plaque 15:56 deposits in the interior of blood vessels. 15:59 So as that process is unfolding, which is the atherosclerotic process, 16:04 blood vessels are getting assaulted 16:06 because they're accumulating 16:08 this material on the inside, which they never asked for in the first place. 16:11 And as the LDL deposits accumulate and as the oxidized LDL and foam cells 16:16 start to become more problematic over the course of time, the 16:20 the vessels themselves begin to get harder because this impacts 16:25 their ability to dilate properly, which is effectively get larger. 16:28 And as a result of them not being able to dilate and increase their 16:32 their cross-sectional diameter, they end up becoming 16:36 the pressure inside of the vessel ends up being creasing. 16:40 Okay, so a healthy sort of normal blood vessel should be able 16:44 to constrict when the time is right, and then dilate when the time is right. 16:48 That's a sort of normal process for a blood vessel. 16:51 And this process of depositing arterial plaque 16:55 via LDL ends up making it so that these blood vessels are not as flexible. 17:00 And when they're not as flexible, the pressure inside the vessel goes up. 17:04 So now you have this intricately connected system 17:07 between the food you're eating, the saturated fat and trans fat content, 17:12 which then leads to LDL deposition, which then leads to blood pressure rises. 17:16 Okay, now it unfolds slightly differently from person to person to person. 17:20 Not every single person 17:22 is going to react the exact same way to the exact 17:24 same amount of saturated fat in your diet, because there's high bio individuality 17:28 from person to person, and not every single person 17:30 is going to develop both elevated LDL as well as high blood pressure. 17:34 But these are called risk factors, meaning that in a wide 17:37 swath of the population, general, you know, generally speaking, higher 17:41 saturated fat leads to higher LDL, leads to higher blood pressure. 17:45 I'll stop Tom. Okay. All right. 17:49 So for the audience that's either watching or listening, 17:52 I'm going to give an example of kind of what Josiah said, just 17:56 so it can be embedded in your head for a second here before we move on.
Foods That Lower LDL Cholesterol 18:00 So imagine this straw. 18:01 This is a glass straw. Right. 18:03 And what he's saying is that 18:06 our blood vessel. 18:07 So this is your blood vessel. 18:09 Basically it becomes stiff. 18:11 So a glass straw, you can imagine a stiff. 18:13 It's not going to expand and contract. 18:14 So as we age and we include more of this saturated fat 18:19 and trans fat and all this, it's basically helping our endothelial cells, 18:24 which is the lining of these vessels, become more stiff. 18:27 Now, if you continue to do that, there will eventually 18:32 be a little plaque in here that will eventually occlude. 18:35 And when you when you said that, it kind of reminded me of like 18:39 in the hospital when I've looked at, you know, people who have carotid 18:43 and Arctic to me specimens or, 18:45 you know, basically the dock, the cardiologist goes in 18:48 and kind of like scoops out and cleans out some of this cholesterol plaques. 18:52 They are like little crunchy, like popcorn things like, but this is imagine this. 18:57 It's like literally blocking blocking this out. 19:01 Now that is definitely going to make it harder for you to do 19:04 all the things you want to do, which I know we're going to talk 19:07 a little bit about movement, but it just 19:09 I want people to realize that the body is so interconnected, 19:12 and the vessels we might have in our carotid are about maybe this big, 19:16 but you have even smaller vessels, like in the end of your fingers 19:20 and, you know, and your organs and stuff. 19:22 So this is not just about one blood vessel. 19:25 It's like the whole systemic thing. 19:28 So let's talk about you have a specific list of foods 19:31 that you will say suppresses LDL cholesterol 19:35 through real biologic mechanisms, not just correlations. 19:38 So walk us through the foods that actually can move the needle for people. 19:44 Correct. Okay. 19:45 So this is where the original question, you know, of, 19:47 you know, your gut metabolism factors in, right. 19:50 If you have a, you know, quote unquote normal 19:54 or I should say healthy gut, which is a very wide term, 19:57 but let's just say a gut that's not suffering from dysbiosis 20:00 in some way, shape or form, a gut that doesn't have an impaired barrier function, 20:04 a gut that actually actually absorb most of the nutrients that come in through your 20:08 through your mouth into digestive system. 20:10 Then you have the opportunity 20:12 to eat foods that have documented LDL suppressing power. 20:16 And this stuff is so cool because there's a whole list was about 20:20 15 foods, which I can walk you through 20:22 one level by one, and we can go through each one of them. 20:24 That demonstrates that when you put them into your mouth 20:26 in specific quantities on a regular basis, on a daily basis, you can end up 20:30 literally interacting with the cholesterol biosynthesis pathways 20:34 that we talked about earlier, 20:35 both in round one and round two, to bring your LDL cholesterol values down. 20:39 Number one is called bergamot citrus bergamot. 20:42 It's a compound that's found on the this inside of the skin 20:46 of the bergamot orange that's grown in Sicily. 20:50 It's very obscure. All right. So we're all going. 20:54 No. Yeah. 20:55 Perfect excuse. Everyone go to Italy. 20:57 The private excuse to go to Italy and go on vacation and find it. 21:01 But here in the United States, 21:02 what you actually end up doing is getting it from a supplement. 21:05 All right. 21:05 Not all citrus bergamot is created equal, but the citrus extracts 21:10 that have been used in the research demonstrate, 21:13 through a meta analysis of 18 randomized controlled trials 21:17 that bergamot extract, one taken in approximately 1000mg 21:20 per day, can lead to a 55 point average LDL reduction within six months. 21:27 Bonkers. 21:27 Very, very large reduction in LDL cholesterol. 21:31 All right. 21:31 So that's number one okay. 21:34 I strongly recommend getting that into your diet. 21:35 That's a heavy hitter. 21:37 And it has been proven not in just one study not in one isolated study. 21:41 There's there's 18 randomized controlled trials that demonstrate this. 21:44 And the average LDL reduction is 55 points. 21:47 How much studies. 21:48 All right. 21:49 Number two everyone's favorite which is also present 21:53 inside of traveler is Indian Gooseberry the bear. 21:57 Okay. 21:58 Monisha, you and I have had hundreds of conversations behind the scenes 22:01 about our fascination and our love for the Indian gooseberry. 22:05 It's one of the most powerful foods on the planet. 22:07 Okay, average LDL reduction with the Indian gooseberry, 22:10 according to randomized controlled trials, is as little as a quarter teaspoon 22:13 per day. 22:14 Can lower LDL cholesterol by 25 points. 22:18 Okay, definitely worth integrating into your diet. 22:21 How many milligrams do you think is a quarter teaspoon? 22:25 How many milligrams is a quarter teaspoon? 22:26 I should know the answer to that. 22:28 I'm off the top of my head and I'm just wondering what the study said. 22:31 Did the study say a quarter teaspoon or did they say like some milligrams? 22:35 They did say a certain number of milligrams. 22:37 I've normalized it to teaspoons. 22:38 I don't know the answer off the top of my head. 22:40 So I'll have to get back to you on that one for sure. 22:42 Well, it's in L.A. 22:43 And it's also an omelet green. 22:45 So two two things. Correct. 22:47 Yeah. 22:48 Full disclosure, 22:49 you have a product which is phenomenal with very high attacks on the power. 22:53 We also have a brand called Amla Green, which is a funny story. 22:57 We got 22:58 we got tested by a third party called blanket on the name of the third party. 23:01 It's a it's a organization that basically tests supplements off the shelf 23:05 consumer lab. 23:06 And they ended up testing us versus seven other Amla products. 23:10 They found that we had the number one highest polyphenol content 23:12 of all the products on the market, which was crazy, right? 23:15 We didn't even know that lead to get to it. 23:16 But that was cool to see. 23:17 Okay. Third food summer savory. 23:20 Okay, this is a spice that you can buy in the grocery store. 23:22 You can buy it from Amazon. 23:23 Okay, little is a quarter teaspoon of summer savory leads to a 27 point 23:28 average LDL reduction. 23:30 All right. 23:31 Now here's another one. This one's crazy. 23:33 Two apples a day, two fresh apples a day, or 12 23:36 dried apple rings. 23:40 When you consume this over the course of a year, 23:43 it leads to a 24% reduction in LDL cholesterol. 23:47 So other studies demonstrated in terms of the number of points, 23:50 you know, milligrams per deciliter reduction, this is a 24% reduction. 23:54 So let's pretend like your LDL cholesterol was 100. 23:58 You started eating two apples a day. 24:00 What the research demonstrates is 24:01 that you could drop your LDL cholesterol by as much as 24 points 24:04 off of that 100 baseline, leading to two. 24:07 Apples and apples are easy to get like you can easily get apples 24:11 and organic, of course, everybody, because you know, 24:14 they are one of the dirty, dirty dozen, if I remember correctly. 24:18 We definitely want our organic apples, but two is easy to do in a day, 24:23 like choosing that as a snack over one of the trans fat 24:27 LDL, HDL, or saturated fat producing compounds. 24:32 Right? So yeah, okay. We've got that. 24:34 We've got four good ones. Keep going. 24:35 Keep going in your life. Here's another follow up. 24:38 Brazil nuts. This is a crazy study okay. 24:40 Brazil nuts. 24:41 You can lead to a 2020 point reduction in LDL cholesterol 24:45 in as little as 24 hours. 24:50 Okay, when I first wrote this, how many Brazil nuts? 24:53 Okay, so here's what you do. 24:54 This Doctor Gregor shows this in his book, How Not to Die. 24:57 Okay, what you do is you take for Brazil 25:01 approximately for Brazil nuts in one one day of the month. 25:04 That's it. Do not eat Brazil nuts every day. 25:06 Do not eat Brazil nuts every week for Brazil nuts one day out of the month. 25:10 But the research demonstrates is that within 24 hours, 25:12 you see both a 20 point reduction in LDL cholesterol at approximately 25:15 a 20 point increase in HDL cholesterol simultaneously. 25:19 All right. 25:20 You just gave away the trick for when people do their blood work 25:24 before their next appointment with me, they're all just going to go 25:26 eat the four Brazil nuts. 25:28 And then I'm not going to know about the the birthday parties 25:32 and the Friday night takeout, because you just gave them the trick. 25:36 There you go. 25:37 I didn't even think about that. That's the doctor hack right there. 25:40 You want your blood work to look good? 25:41 But what's nuts is that a lot of these foods, 25:43 either, you know, can lower your triglycerides or lower your LDL. 25:47 But what these Brazil nuts do, according to the research, 25:49 is they both lower your LDL by approximately 25:53 20 points and simultaneously increase your HDL by 20 points. 25:56 That's very unique. 25:58 And so what they do is they do that within approximately a 24 hour period, 26:01 and then the increase in HDL and decrease in LDL persist 26:05 for another approximately 30 days before you repeat it again on the next month. 26:10 So it's a very simple prescription, and it's a pretty powerful effect. 26:13 And I'm going to say this. 26:14 The trick here is you buy a bag of Brazil nuts. 26:18 Take four out, stick the rest of them in the freezer. 26:21 Because if you're not going to touch those Brazil nuts for another month, 26:24 two you don't want to just be eating them every day, 26:26 but three, you want to be able to preserve them. 26:28 And nuts can really be high and mold if they're left out with like, 26:31 you know, room temperature and all this kind of stuff. 26:33 So I like that one. Keep going. 26:34 What's number six? 26:36 Number six. 26:37 Barberis okay. 26:38 Barberis are basically these little tiny berry. 26:40 It's like red. 26:41 It's it's it's a it's very small and it's very pungent flavor. 26:45 It's got a sour flavor, but it's actually tasty. 26:47 Two tablespoons of dried barters per day can lead to an 18 point 26:50 reduction in LDL within a six month period. 26:53 Now just so it turns out that barberry is the actual compound 26:57 that comes from them is known as berberine and berberine. 27:00 You probably seen this has been talked mainly about blood glucose reduction 27:04 because it's a very powerful blood glucose reducer. 27:08 It's thought of as basically being nature's version of metformin. 27:10 But in addition to that, it also does lead to approximately 27:13 an 18 point reduction LDL cholesterol within a six month period. 27:15 All right. 27:16 Next one artichoke hearts one half cup of artichoke hearts per day. 27:21 Every day for a six month period can lead to a 1718 point reduction in 27:27 okay, preferably zero salt, zero or 27:32 artichoke. 27:32 So you normally get another grocery store that are either, you know, marinated in 27:37 and or salted. 27:37 So do your best to try and make sure that neither one of those is present. 27:40 Psyllium husk one tablespoon per day 13 to 27:43 17 point reduction in LDL cholesterol. 27:46 Drink that with a plenty of water. 27:49 Because if you know you can get GI dysfunction 27:51 and it's not fun, you get bloating and people complain about it all the time. 27:56 Yeah. 27:56 Next one one tablespoon of black soybeans 14 point reduction in LDL cholesterol. 28:02 This is cool. 28:02 And it only takes eight weeks to unfold. That's two months. 28:05 That's a short one. It's a quick one. 28:06 Next one less beans. Tell me what they are 28:10 okay. 28:11 So soybeans come in many different shapes and colors and sizes. 28:14 Black soybeans have a pigment on the outside, 28:17 which makes them extremely antioxidant rich, more so than your average soybean 28:20 that you would just get from the grocery store. 28:22 All right, so go to Amazon and purchase organic black 28:26 soybeans like dry and dried. 28:29 Exactly right. They come out of package. 28:31 They're dried okay. 28:32 Cook them pressure cook them okay. 28:34 Do it in your Instant Pot. 28:35 Do it on the stove top, whatever you want to do. 28:38 But cook them and make nice and juicy. 28:40 And once they're done, you're going to freeze. 28:42 Just like the Brazil net trick, you can freeze the majority of these black 28:47 soybeans, because what you're going to do is only take one tablespoon per day. 28:51 That's it. 28:53 All right. 28:53 So you can basically like put them into an ice cube tray as an example. 28:56 And then just like 28:57 defrost one of the ice cubes worth and then eat that on a daily basis. 29:01 And if you can get approximately one tablespoon of these cooked black 29:04 soybeans into your diet, then that can lead to a 14 point reduction. 29:08 Okay. 29:09 That's a good one. Yeah. 29:11 All right. 29:13 Here's another one. Lemon balm. 29:15 Average LDL reduction from three grams of lemon balm powder, 29:20 which is about one teaspoon per day leads to a 13 point reduction. 29:25 Now here's the trick. 29:26 Don't get lemon balm tea, only get the powdered form. 29:30 Lemon balm tea does not work. 29:32 All right, next one. Sumac. 29:34 You tell me, did you grow up eating sumac? 29:37 I did not. 29:38 Why did not you? 29:39 You did not. 29:40 Okay. Yeah, it was in my food on a regular basis, for sure. 29:43 So this is a spice that's used in a lot of Middle Eastern cooking. 29:46 A half a teaspoon per day can lead to a nine point reduction in LDL cholesterol. 29:50 So this isn't like a game changer, but it's definitely one of these foods 29:55 that has a measurable, documented effect and is worth integrating, 29:59 you know, in combination with some of the other foods we talked about.
Nitric Oxide, Nitrates, and Blood Pressure 30:02 And then finally, turmeric. Okay. 30:05 Half a quarter of a teaspoon daily leads to a six point 30:08 reduction in LDL cholesterol and approximately eight weeks. 30:11 So my recommendation here is to pick up as many of these foods as you possibly can. 30:16 First of all, get your LDL measured. 30:17 Your goal is to get your LDL cholesterol 30:20 to the original target 70mg per deciliter. 30:24 Okay. 30:24 Now the very last one is a quarter teaspoon per day of turmeric can lead 30:29 to a six point average LDL reduction over the course of eight weeks. 30:34 So again, this was not a game changer. 30:36 But we all know turmeric is a very powerful antioxidant. 30:39 It's got a lot of significant anti-inflammatory powers to it. 30:43 Why not throw it into your food? 30:44 Why not get the actual LDL reduction boost from it as well? 30:48 Okay, so just to re go over the ones that you mentioned 30:53 and it looks like you mentioned them in the order of the most response and value. 30:58 Okay. 30:59 So citrus bergamot amla 31:02 summer savory two apples Brazil nuts. 31:06 Even if we just stopped with those five, if I look at it we are looking at 31:10 probably anywhere between 25 to 50 points down. 31:16 You got it, you got it. 31:18 If you just did those five, just those five right there. 31:21 Just those five. Right. Yep. 31:23 And then we add in Barberis artichoke 31:27 psyllium black soybeans which I'm interested in trying that one. 31:31 Lemon balm sumac and turmeric. 31:33 Was there any others that I missed. 31:36 Yeah. 31:36 There's one that I want to caution people against. 31:39 It's red yeast rice okay. 31:41 A lot of people have been told that red yeast rice is a good one because it lowers 31:45 LDL cholesterol, and it's true because it contains a compound 31:49 that is used as a it's basically a contains a static compound inside of it. 31:53 It's like nature's natural statin compound okay. 31:56 It's called lova statin. 31:57 And this is sold as miva core. 32:01 All right. Here's the deal. Registries. 32:04 There have been studies that have tried to determine 32:06 just how powerful this stuff is. 32:08 And it turns out that most of the products that you buy on the in the market today 32:12 can't either have zero detectable love statin in them, or can be contaminated 32:17 with a product with a compound known as citrine and situated as a kidney toxin. 32:22 You do not want the stuff anybody. All right. 32:23 So if you take a look, it's very, very, very hard to find a high quality red 32:29 yeast rice product 32:30 that actually has the right amount of low Stanton, but doesn't have citron in it. 32:34 So my suggestion would be just avoid it altogether. 32:38 That's interesting that you say that because for my patients they do take red 32:42 yeast rice, but a very particular one that has been able 32:46 to drop their cholesterol by anywhere, you know, their LDL. 32:51 And depending on how high it was, anywhere from 50 32:54 to 25 points, depending on how high it was and their total. 32:58 So we've done really good with it. 33:01 But that is not the only thing we are doing with them. 33:03 So yeah, it has been helpful, but I do like the idea 33:08 of adding some of the other few things that you said because, you know, 33:12 things like amla apples, Brazil nuts, these are easily accessible. 33:16 So agree agree. 33:18 So first of all, show me exactly which product that is. 33:20 I'm actually glad to hear that you have a safe product. 33:23 Sounds like. 33:23 And then secondarily I said my fault. 33:25 I said Citrine. It's actually called Citra. 33:27 Nine is the name of the cockpit that's actually a kidney toxin. 33:30 So let's avoid that. Yes, definitely. Okay. 33:33 So then let's talk a little bit about this pathway. 33:39 And because since I know you're 33:40 all into like the biochemistry, let's get a little bit more into the blood 33:44 pressure side of things and talk about the nitric oxide pathway. 33:49 Because I don't think many people have really heard of it. 33:51 Like what is it? 33:53 Why is it 33:54 one of the most powerful levers we have when it comes to lowering blood pressure? 33:58 And how do we really tap into using this pathway? 34:03 Great question. 34:04 Okay, so we talked earlier about the fact that when the fluorosis process develops, 34:08 you end up with this sort of sticky 34:09 material on the inside of blood vessels that makes it harder for them to dilate. 34:13 And as a result of that, it can make your blood pressure go up. 34:16 All right. 34:16 So the counterargument to that is 34:19 that there's a gas known as nitric oxide. 34:22 A nitric oxide is your friend. 34:24 And nitric oxide is produced by the endothelial 34:27 cells lining the inside of all blood vessels. 34:31 Okay. 34:31 We're talking about the big aorta, blood vessels, the big vena cava, blood vessels, 34:35 as well as the tiny microscopic capillary blood vessels in your eyes 34:38 and in your fingertips and then your toes into your sexual organs. 34:41 All right. 34:42 So what you want to do is equip blood vessels with the ability 34:45 to manufacture as much nitric oxide on demand as they need. 34:49 The way that you can do 34:49 that is by eating foods that contain compounds known as nitrates. 34:53 These nitrate compounds come from beats 34:56 celery, arugula, spinach, and Swiss chard. 35:00 Those are the sort of heavy hitters, right? 35:02 And if you eat those foods on a regular basis, my suggestion would be 35:05 at least once per day or hopefully twice per day. 35:09 And if you can get a good, solid serving of each one of the 35:12 or sorry of at least one of those per day, then what ends up 35:15 happening is the nitrates that come in from those vegetables are then reduced, 35:20 chemically reduced to a covenant as nitrite. 35:24 And then the nitrite gets converted into nitric oxide. 35:28 When nitric oxide is present in blood vessels manufactured on demand, 35:32 it blood vessels go and they get larger. 35:35 As a result of that, they can accommodate more blood flow. 35:39 As a result of that, they can accommodate more oxygen delivery to tissues. 35:44 And as a result of that, it ends up what's calling perfused tissues 35:48 that ends up bringing fresh oxygen to them. 35:51 When tissues receive fresh oxygen. 35:54 They are very happy, especially muscles, especially muscles, because muscles 36:00 have a very, very high oxygen demand, especially if you're an active exerciser. 36:05 And so one of the things that you can do to help 36:08 stimulate nitric oxide production is you can eat nitrate rich vegetables, 36:14 and you can do it approximately one hour before you exercise. 36:16 And if you can get approximately 400mg of nitrates into your mouth 36:21 about one hour before exercise, then you go exercise. 36:24 You can feel the difference that it makes. 36:27 It literally makes exercise feel easier. 36:30 It increases the amount of oxygen that gets inside of that tissue. 36:33 That tissue becomes much more capable of manufacturing ATP on demand. 36:37 And then if you can follow that up with about 400mg of nitrates about one hour 36:42 after exercise, then that extra nitric oxide 36:45 production can go and it can help with the muscle recovery process. 36:48 We can increase mitochondrial metabolism because nitric oxide can go speak directly 36:52 to mitochondria and make more of them, 36:55 which then makes it easier for the next time you exercise. 36:58 So it's a very I'm thinking people might have heard the word, 37:03 but maybe they're not hearing it right. 37:05 You said dietary nitrates from leafy greens, 37:10 but what about the the ones that we 37:13 sometimes see in cured meats. 37:16 Like tell us the difference there. 37:19 Because, you know, they always say don't eat like, you know, bacon and hot dogs 37:24 and these things that have nitrites, like tell me what is the difference there. 37:28 So when a person's going and they hear about this, they're like, 37:31 oh, well, he told me I could eat this, but it's the plants and not the other stuff. 37:36 So I just want to make sure we're clear on that, 37:38 because I don't want people 37:39 walking out of this conversation going, I can eat this for sure. 37:44 Okay, now can you see the picture on my screen right now? 37:46 Yes, absolutely. Perfect timing. 37:49 Okay. Beautiful. 37:50 So there are two main sources of nitrates in the diet. 37:55 The first one comes from mainly processed meats. 37:58 There are plenty of nitrate compounds in these processed meats, but they. 38:02 But what I want you to pay attention to is what they come prepackaged with. 38:06 Okay. 38:06 What are the supporting 38:07 cast members in the meat on the left hand side of the screen? 38:11 The supporting cast members that come along with the nitrates 38:13 include amines, which are basically, you know, building blocks of protein. 38:17 Then in addition, there's also Mayan as well as high temperatures from cooking. 38:22 The combination of all of these together create a very acidic environment 38:27 inside of your stomach, which then gives rise to 38:30 what are called n nitro, so compounds or nitrosamines. 38:33 These have been documented in the research to be very dangerous 38:36 because they can promote double strand DNA breaks. 38:39 This is not good for you. 38:41 When this happens, it can significantly increase 38:43 your risk for the development of many cancers across many tissues. 38:46 All right. 38:47 So again the package matters. 38:48 These nitrates that come prepackaged 38:50 with amines key Meyer and high heat temperatures can lead to n nitro. 38:54 So compound generation instead. 38:57 If you were to get your nitrates from the vegetables that I mentioned earlier.
Type 1 Diabetes, Insulin Sensitivity, and Plant-Based Eating 39:01 Again spinach, arugula, beat celery and Swiss chard. 39:07 Now you're getting nitrates that are prepackaged with different 39:10 supporting members. 39:11 You get vitamin C and large quantities. 39:13 You get polyphenols and then polyphenols which are basically antioxidants. 39:17 And then you also get that prepackaged with multiple different types of fiber. 39:20 This collection of compounds, 39:24 when it is processed inside of your stomach, gives rise to 39:27 nitric oxide production 39:29 in endothelium, in the endothelial cells, in your blood vessels. 39:33 And this nitric oxide leads to what I mentioned earlier vasodilation, 39:37 which is a blood pressure reduction, as well as improved mitochondrial health 39:41 in the post exercise state. 39:43 So ultimately what we're looking for is yes, the nitrates, 39:46 but the nitrates that come prepackaged with the supporting cast members 39:50 that are going to turn them into nitric oxide, 39:52 including the body, and see those polyphenols plus five. 39:55 Does that answer your question? 39:57 Yes, it does beautifully. 39:58 Because guess what? 39:59 Process meat does not have the fiber. 40:02 It doesn't have the polyphenols. 40:03 So absolutely I feel like kind of like at a magic show. 40:07 And if I ask for something it will just appear. 40:10 So like I'm like, what should I ask for next? 40:12 I don't know, I was like, that was a great image. 40:16 I it's funny because people ask that question all the time. 40:18 So I had to go make that image just so that we could fully wrap our head around. 40:21 Exactly. 40:22 Yeah, I love it, I love it. 40:23 Okay, just a couple more questions. 40:25 So you have lived with type one diabetes since you were 19 40:29 and you built your career studying your own biochemistry. 40:33 Can you tell us about the moment you realized food and movement 40:37 could change your own body, specifically your insulin sensitivity? 40:42 You know, 40:43 you don't have to break any privacy 40:44 things, but whatever you want to share, because I think it's really important 40:47 for people to understand that when they understand their body, 40:50 they can make more informed choices, no question. 40:54 Okay, so just quick clarification. 40:55 I was actually diagnosed 40:56 at the age of 22 in the year 2002, and it kind of shook me 41:01 because I was diagnosed with three autoimmune conditions, 41:03 which is Hashimoto's thyroiditis, and then along which is full hair loss. 41:08 And then the third one was type one diabetes. 41:10 So three conditions within, you know, a year. 41:14 And it kind of made me stop and pause and say, wait a minute, 41:16 am I am I doing this to myself or am I the victim of like poor genetics? 41:20 So as I was going through that process, I followed the traditional way of eating, 41:26 which is prescribed to many people living with type one. 41:28 And truth be told, prediabetes and type two, 41:30 which is low carbohydrate diet, which is code for eat more 41:35 fish and 41:36 chicken and red meat and peanut butter and dairy products and cheese 41:40 because their low in carbs and carbs are your enemy. 41:43 So I did that for a year and my lord, my blood was a disaster 41:48 and it was very hard for me to control 41:51 what my blood glucose would do on a daily basis. 41:53 And my insulin use, even though I was promised 41:56 that my insulin use would be kept low, eating a low carbohydrate diet, 42:00 my insulin use was climbing every single month for the first 12 months 42:05 I started out using, I don't know, maybe about 20 minutes of insulin per day, 42:08 and before I knew it, sometimes I would use 50 to 55 units of insulin 42:12 per day with very uncontrolled blood glucose values. 42:16 And it was. It is. 42:18 I can't even tell you how emotionally frustrating it is when you can't control 42:21 your blood glucose and you get no control over what's actually happening. 42:25 So I switched over to eating a plant based diet. 42:27 Now, to answer your question, your answer was like, well, 42:29 or your question was what was the moment in which everything changed? 42:32 Okay. 42:32 The moment was that 42:33 I went to a retreat with a gentleman known as Doctor Doug Graham. 42:37 He's a doctor of chiropractic, and he basically teaches 42:41 people how to eat a raw food diet. 42:44 And at this point in my career, 42:46 living with type one diabetes, that was kind of new. 42:48 And I said, you know what? Cool. 42:49 I'm in. Let me I'll do whatever. 42:50 That doesn't really matter. I just want to feel better. 42:52 So under his guidance, I switched over from eating this low carbohydrate diet 42:56 to a diet that had, I kid you not, bananas, 43:00 dates, papayas and meadows. 43:03 Okay, for foods which your average 43:06 you know your any endocrinologist would tell you 43:10 you should never go near because they contain too much carbohydrate 43:12 and they were going to cause my blood levels to go higher. 43:15 But when I started eating very large quantities of this and not eating 43:20 red meat, white meat, chicken, fish, dairy products and eggs. 43:23 Well, guess what happened? 43:24 My blood glucose came down real quickly. 43:28 Real. 43:28 And for the audience when he says eating a large amounts of this. 43:32 If you've ever spent time with Cyrus here, which I have, 43:36 this guy can literally eat 4 or 5 mangoes at one sitting. 43:39 So he's saying large, large amounts. So 43:44 yeah, you have to imagine this. 43:46 It's a complete opposite. 43:47 What of what a endocrinologist would be telling you? 43:51 Yes. I'm glad that you've had the first hand experience, 43:53 because large quantities are not unfamiliar to me. 43:56 Like you're saying 4 to 5 mangoes at a given meal. 43:58 Sometimes, you know, back in that time I would construct a meal that had, like, 44:01 I don't know, five bananas with maybe, I don't know, 6 to 10 dates on top of it 44:06 with another one, 1 or 2 of pies, 1 or 2 mangoes on top of it 44:09 when we're talking like very large portions. 44:11 And what was crazy was that I predicted my blood glucose would go very high, 44:16 because that's what the low carbohydrate world had told me. 44:19 But the exact opposite happened, which is that my blood glucose came down. 44:22 In fact, it came down so quickly that I had to reduce my insulin 44:26 injection volumes, because if I didn't, 44:29 then I was going to go more hypoglycemic than I was already becoming. 44:34 So within a seven day window, my blood glucose came down so quickly 44:39 that my average insulin use dropped from about 42 units of insulin per day 44:43 to about 24 units of insulin in a very short window of time. 44:49 But what's crazy is that my carbohydrate 44:52 intake went from approximately 100g per day in the low 44:56 carbohydrate world to 700g of carbohydrate per day, 45:03 and I was doing that using 40% less insulin. 45:08 So this was a massive lightbulb moment that went off of my brain saying, 45:13 I don't think I understand about chemistry very much right now 45:16 because I'm new to this world. 45:18 However, something fascinating is happening behind the scenes 45:21 because being able to seven x your carbohydrate intake for 40% less 45:26 insulin meant that my insulin sensitivity was going through the roof. 45:31 Now, the final thing I'll say is that I've been in athlete my whole life. 45:35 I grew up playing soccer and basketball and cross country and baseball 45:41 all day long, every day for them, you know, as far as I can remember. 45:44 So being athletic is not new to me. 45:47 But what I realized was that there was a combination of things 45:51 which would really, really drive my insulin use down and keep my block 45:55 across control, which is a low fat, 45:58 again, low saturated fat diet 46:01 that also simultaneously benefits LDL cholesterol, as we've been talking about. 46:05 So it lowers LDL cholesterol, 46:06 lowers blood glucose, and maximizes instant sensitivity. 46:09 So a low fat, plant based whole food diet, 46:12 but also a active lifestyle and active lifestyle 46:16 that combines cardiovascular movements with strength training. 46:20 The combination of the two of those types of movements makes it so that you're. 46:24 My insulin use can go down so low on any given day that sometimes 46:28 it feels like I don't even have diabetes, which is cool. 46:31 But if you look in the research, what you'll find is that combination 46:34 exercise, which involves both cardiovascular plus resistance 46:37 training, is the gold standard for improving metabolic health, 46:41 for increasing insulin sensitivity, and for decreasing blood glucose. 46:45 So having lived in that world now for 20, what is it in 24 years? 46:51 And having lived this lifestyle, I can honestly tell you 46:54 it's such a powerful, total body metabolic health solution 46:59 that not only lowers a one C not only lowers fasting blood weakness, 47:04 not only lowers post-meal blood glucose, but also lowers blood pressure, lowers 47:08 LDL cholesterol, lowers total cholesterol, lowering triglycerides, 47:12 and the list goes on. 47:13 It's a very powerful solution, and I just wish the more people do about it. 47:17 Yeah, absolutely. 47:18 Yeah. 47:19 So so one thing is Cyrus will wake up at 6:00 to work out. 47:23 Okay, this guy is doing both the workouts and eating the big puts of food. 47:27 I've seen both happen. So? 47:29 So what he's saying he actually is doing, like, 20 years later. 47:33 So. Okay, last question for you, Cyrus. 47:35 And I want you to be concrete. 47:37 So somebody is listening and they've just been told that their LDL 47:41 or their blood pressure is high. 47:43 What do you want them to put together for this 47:46 first week to start improving both at the same time? 47:49 Like let's be concrete 47:50 and give them the exact next step we want them to do this week. 47:54 Okay, here's what I want you to do next week. 47:56 I want you to get out your iPhone. 47:58 I want you to start using a diet logging app.
Practical First Steps for Lowering LDL and Blood Pressure 48:02 There's lots of them. You can use my fitness file. 48:04 You can use chronometer. 48:05 You can use, you know, fat secret I don't care. 48:07 Just use some dialog. 48:09 I want you to start logging every single food 48:11 that goes into your mouth in the right quantities. 48:12 And don't lie to yourself, okay? 48:15 I want you to love all of the ketchup, all of the mayonnaise, all of the barbecue 48:18 sauce, all of the microscopic things that you think have no impact. 48:22 And I want you to put them into this dialog map. 48:24 The next thing I want you to do is try and figure out 48:25 how many gram of saturated fat are going into your mouth. 48:28 That's the 48:28 that's the most important thing that I want you 48:30 to track for the purposes of this experiment. Okay. 48:32 My suggestion is to try and get your saturated fat 48:35 intake to less than five grams per day every single day. 48:39 And I know it may sound difficult, but five grams per day 48:41 is really where there's a lot of magic that can happen behind the scenes. 48:44 Number two, I want you to track your total fat intake as well. 48:47 I want you to know exactly how many total grams of fat are coming into your diet. 48:51 My suggestion is to get your total found intake to less than approximately 30g 48:55 per day. 48:55 Okay. That's it. 48:56 I want you to do those two things. Okay. 48:59 Now, the numbers that you're going to see could be higher than 30g of fat. 49:03 It could be something like 70g of fat per day. Okay. 49:05 Don't judge yourself. Just say okay, that's my starting point. 49:08 And your total saturated fat intake could be as high as, I don't know, 15, 49:11 20, 25g per day. Okay. 49:14 But I want you to get total fat down to 30g. 49:16 And I want you to get fat down to five grams. 49:18 That's step one okay. 49:19 Step two is I want you to move your body six days a week. 49:24 And when you move your body, I'm not talking about going and gardening. 49:28 I'm not talking about walking 10,000 steps, okay? 49:30 Those are forms of movement. 49:32 That's fine. 49:33 But what I want you to do is work. 49:35 I want you to challenge yourself, okay? 49:37 Challenging movement is essential for cardiovascular longevity, 49:41 and it's essential 49:42 for an impeccable mitochondrial health and impeccable muscle health. 49:47 And when you can challenge yourself to get to a point where you are out 49:49 of breath and it's hard for you to have a conversation with somebody else 49:53 when exercising, that's a simple way 49:56 that you know that you're moving at a high enough intensity 49:59 level that's going to give you some metabolic bang for your buck, okay? 50:02 And I want you to do that not just one day out of the week 50:05 or two days out of the week. 50:06 I want you to do it six days out of the week. 50:09 You can give yourself one day of active recovery. 50:11 The reason I say this is because movement is a medicine, 50:15 and most people don't give their body enough volume 50:19 or intensity to actually make a difference in their long term health. 50:22 And I can tell you this 50:23 when you move your body on a regular basis at a medium to high intensity 50:28 and you're really challenging yourself, okay, it might not happen on week one, 50:31 but it might happen over the course of the first two to 3 to 4 months, 50:34 you get to a point where movement becomes a meditation. 50:38 It becomes something that you can use to be told significantly improve 50:42 your gut health, because it significantly improves gut motility and decreases 50:46 your blood pressure and decreases your LDL cholesterol, and decreases 50:50 your blood glucose and lowers your A1, C volume and the list goes on. 50:55 Do it on a regular basis and get really accustomed 50:58 to living a lifestyle where you are active. 51:01 You do that in combination with a plant strong diet that is low inside fat. 51:06 And my friends, the world becomes your story. 51:08 I really do believe that. Yeah, absolutely. 51:11 I mean, I think at the end of the day, we all just really want to wake up 51:15 and feel good in our body and not feel stiff 51:18 and feel like we can get through the day without being in some kind of pain 51:21 or discomfort. Right. 51:22 So I think you've given us a lot of tools here today 51:26 to kind of get back on track, 51:29 you know, really sharing with us the what the real story behind 51:33 LDL is talking to us about, you know, how we can lower it, how to 51:38 create more 51:39 nitric oxide in our body so we can make more oxygen, 51:42 you know, so all of this is a message I want everybody to carry with them. 51:47 Now Cyrus can be found at Evolution health.co. 51:50 And I encourage you to look into his method and his work 51:54 because he's doing it every day and he's also living it every day. 51:58 So the key takeaway 52:00 today is your gut makes a molecule that opens up your blood vessels. 52:04 And it's up to you to have the food 52:06 that's either going to help it or work against it. 52:10 So anything else you want to add, Cyrus? 52:12 Are we did we cover it all? Yeah. 52:14 I mean, there's a there's. How much time you got? 52:16 Hopefully you got, like, another 27 hours a week and talk about other stuff. 52:19 But long story short, I appreciate you so much. 52:22 I appreciate the fact that you're bringing this idea of or this 52:25 the true science of plant strong nutrition to the world 52:29 because, you know, the internet is a confusing place. 52:32 It's getting more and more confusing over the course of time. 52:34 Everybody claims they're an expert on something, 52:36 and there's so much AI slop that it's really hard. 52:41 Even when I go on the internet, sometimes I just like, flat out don't know what I. 52:44 I don't know what's real. 52:45 I literally don't know what's real anymore and what I want, 52:49 you know, people who are listening to this to take away from this 52:51 is that the science of longevity is a rapidly evolving sites. 52:56 But the science of plant based nutrition has been evolving 53:01 and has been has so much incredible scientific backing 53:06 that we don't really need more research to prove to us 53:10 that eating a fiber rich gut microbiome gold mine is really a very, 53:16 very, very powerful lever that you have for ideal metabolic health. 53:19 Yeah, absolutely. 53:20 It's time to just start doing it and then seeing how things improve. 53:25 So thank you once again, Cyrus, for being here with us. 53:28 And for those of you guys listening, don't go anywhere. 53:32 Stay tuned because we have another episode coming up right after this. 53:36 So thank you.
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