Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li

You hear the word diet to lose weight. and you immediately like and it feels. like you're going to have to restrict. But I love food. How the hell do I lose. this fat? Keep weird stuff out of your. body. Let's talk about the bad stuff. Soda. A can of regular soda contains 7. to n teaspoon of cane sugar. Bottled. water. Plastic bottles are shedding. microlastics into the water. We're. actually pouring plastic into our. bodies. Whoa. Tell us about the five. things that we can add in. Tomatoes.

triggers your brown fat to burn down. harmful extra body fat. Pomegranates, mother nature's pharmacy, is found in. the juice of a pomegranate. Kiwi has a. lot of dietary fiber. Matcha, it. actually shrinks your waistline. Matcha, kiwi, pomegranates, and tomatoes help. you burn fat. That's right. And so does. Hey, it's your buddy Mel Robbins. I am. so fired up that you're here. Can you. tell? You know, there are there are. moments where you tune in, you're like, "Whoa, Mel has eaten something today.".

Well, I've eaten up our guest and. everything he's going to share with you. It is so exciting what we're about to. talk about. And it is such an honor to. spend time with you and to be together. If you're brand new, I want to welcome. you to the Mel Robbins Podcast family. I. think this is going to be one of those. episodes that can change the trajectory. of your life, and I know you're going to. share it with a ton of people that you. care about. And I also know you're the. type of person who values your time and. that you're interested in learning about. ways that you can improve your health. I.

love that. And I love that for you. I. love that for the people that care about. you. And if you or anyone that you care. about is interested in losing weight or. burning fat or just feeling better and. getting healthier, holy smokes, you chose the exact podcast. episode to listen to at the exact moment. because Dr. Dr. William Lee is in our. Boston studios. So, let me tell you a. little bit about him. Dr. Lee is a. renowned physician scientist and the. founder and president of the Angioenesis.

Foundation here in Boston where he's. educated over 40,000 physicians and is. currently working on cutting edge. research on blood vessels and clinical. applications of angioenesis. His. foundation has over a 100 scientific. publications and leading medical. journals and textbooks. He's also served. on the faculties at TUS, Dartmouth, and. Harvard medical schools. Dr. Lee's work. has impacted more than 50 million people. worldwide, and his work has led to. effective prevention, novel treatments, and even reversal of diseases that span.

cancer, chronic wounds, obesity, heart. disease, diabetes, and vision loss. And. today, this New York Times best-selling. author of two books, Eat to Beat Disease. and Eat to Beat Your Diet, is here in. our studios to teach you the science. that you need to know to unlock your. body's natural ability to burn fat, lose. weight, and be healthier. So, please. help me welcome Dr. William Lee to the. Mel Robbins Podcast. Dr. Lee, I'm so.

excited that you're here. And the way. that I wanted to start is could you tell. the person that's listening what they. might expect to change in their life if. they take everything that you're about. to share with us today to heart and they. apply it. You know what I always tell. people is that it's possible to love. your food and love your health at the. same time. So you don't fear your food. You lean into it and you get to really. enjoy your life finally. I actually love that you're starting. there because I feel like so many of us.

have a very conflicted lovehate. relationship with food and I think. you're about to empower us to be able to. understand how to love food and also. have it love your body and your health. Yeah. And and by the way, it's not about. giving permission. It's really about. allowing our own human nature to take. over our being because we're all. hardwired. Part of our humanity is based. around food. That goes back to history.

And you know what I try to do is to. bring it right to the present because we. all have it inside us. Wow. I've never. heard anyone say it like that. So, Dr. Naturally, according to our research, about a third of our listeners have set. a goal to either lose weight or to start. a new diet in the new year. And I would. love to have you connect the dots. between metabolism and how it functions. and what your research has shown about. those of us that have excess body fat.

and that are carrying more extra weight. around. Yeah. Well, look, losing weight is a. natural goal. Most of us think about. losing weight in terms of the number on. a scale or maybe um the size of your. clothing or fitting the comfort of. fitting into your clothing or maybe how. you look in the mirror, right? It's. pretty crude. And it turns out that the. if you're care about your health, if. that's really your priority for losing. weight, you want to burn down the kind.

of fat that you can't see. And fat that. you can't see is not wiggly jiggly. It's. actually located deep inside the tube of. your body. Our bodies are really, if you. stand up straight, you know, and you. were to uh do a scan across our body. It's like a tube. We've got a oval. Our. organs are inside there. And the re. really, really harmful body fat that. expands. It's called visceral fat. And. it wraps around our organs like a. baseball glove. And when it grows, it.

expands everything inside the sack of. your the tube of your body, which is why. your waistline increases, right? So the. more visceral fat you have, the bigger. your waist your waistline has to be. The. belt is just being expanded more and. more and more. That's different than the. fat that's under your arm. And I I just. want to kind of unpack this a little bit. because I think if you're a person that. has struggled to lose weight, you feel. very discouraged and you feel a lot of. frustration that the weight's not going.

to come off. And you're making a very. big distinction between the kind of fat. that might be flabby arms versus that. very stubborn fat that starts to gather. around the midsection of a lot of. people's bodies. Body fat isn't all just. what we think it is, right? So, look, we've all done it. You're taking a. shower in the morning. You step out. You're drying yourself off. You're. naked. Out of the corner of the eye, you. look in the mirror and you see a lump or. a bump that you didn't like to see. Yes.

You're like, "Gh." And then what's the. next thing you do? You step on the. scale. And if that number isn't the. exact number you were hoping for, damn. That's not what I do. I put a towel on. and hide from the mirror. But that's And. then I go eat a donut cuz I'm depressed. So, I'm like making all the wrong. choices. No, but then but but then you. say like, man, I got to do something. about this, right? Like it's a. realization. But the fat the body fat. you can see is not the part that's. harmful to your overall health. What? Okay. Because fat is comes in two. different types of fat. You've got white.

fat, which is what you can see, and. you've got brown fat, which you can't. see. But I got to explain a little bit. further. Okay? So, you know, like All. right. The word fat. immediately stimulates kind of this this. like negative reaction in our minds, right? That's how we've been trained in. society, right? But there is a situation. where body fat is actually good and it. makes everyone smile. And you know when. that is when babies Yes, that's true.

They're so cute. When you see a big fat. baby Yes. pudgy, cute, you want to pinch. its cheeks. All right. And big. balloonlike uh arms and legs. Everyone smiles and and that's how we. know that fat can't be all bad, right? In fact, if you saw a baby that had. chisel cheeks and long thin arms and. thighs like a like a runway model. Yeah. I' I'd be like, "Somebody called child. service 911." Right. Okay. So, the the. the fact of the matter is that our body.

fat is is really really important. It's. actually releases hormones. It's a it's. one of the endocrine organs. Our body. fat's actually an organ in our body. Wait. Your body fat is an organ. Body fat's an. organ. It actually produces hormones and. these fat produced hormones actually. help our body absorb blood glucose. So. the fuel tank actually produces the. stuff that our body needs to run the.

engine glucose so we have energy. That's. so cool. And in fact, one of these uh. hormones is called adyponectin. All. right. Now you might not have ever heard. of a dipeneectin. Actually a lot of. doctors never heard of a dipeneectin. But what if I told you a dipenectin. works with insulin and we know we know. insulin basically helps your blood. glucose takes all that energy and you. know people talk about glucose spikes. and high glucose and low glucose and. insulin insensitivity. Look insulin is. the hormone that is made by your.

pancreas in order to be able to draw. blood glucose into your your muscle so. you have energy so you can run. If. you've got problems with your insulin, that can lead to diabetes, right? Okay. But do you know that insulin can't do. the job by itself very well? No. Okay. Insulin needs a partner. It's like a. like two cups on a beat. Don't tell me. it's fat. It is adipeneectin is the. hormone that insulin, which is made by. fat, helps insulin do its job.

Adipeneectin is so important, by the. way, Mel, that if I were to take um a. sample of your blood and send it to the. lab and ask it to measure every hormone. in your body, everyone. Okay? Estrogen, thyroid, hormone, you know, you name it. Thy okay, I will tell you a dipenectin, your dipeneectin will be 1,000 times. higher in amount than any other hormone. in your body. A thousand tells you it's. important. fat made by fat by body fat.

So body fat actually is good. It. actually helps us not surprisingly use. our energy. Now if you have too much. fat, guess what happens? The fat gets really. really big. It gets really really. inflamed and now the hormone engine. doesn't work anymore. You're not. producing the right amount of. adipidctin. Now insulin is not going to. work very well. Now you're going to have. a metabolic problem. Okay? And this is. why overeing and overeating especially.

lowquality fuel food is so damaging to. your body. But you but because it's. hardwire all hardwired into us if we. take the you know realize that we have. the agency to be able to make those. choices for better quality fuel right. and don't eat too much and get a little. more active. You know that makes me. think of another question Dr. Lee. Is. there a way to lose weight and still. enjoy food? I mean, how do you want us.

to think about this? Okay, so I like to. think about it in a much simpler way. Okay, metabolism is how your body gets. energy and burns down energy. Just like. if you were a car, okay, human. metabolism is really about just putting. fuel in your body, right? Once you're. done eating, okay, it's kind of like. you've stopped filling up your tank. Now. you're driving back on the road about. your way. you're burning fuel. And. that's what we do when we finish eating. We're loading up in the fuel. We're. finished. Now, we're burning the fuel. And basically, that's how we live day in.

and day out. That's how how we work. And. the quality of fuel actually matters. Now, I want to say one thing about. besides quality of fuel. Yeah. It's. quantity of fuel. You fill up your tank. It's a metal tank. All right? And you. fill it up. When the when the gasoline. reaches a certain level, it'll go it'll. force the nozzle go to click and it. won't no more gas will come out. Yep. I. feel like I don't have a click, Dr. Lee. Okay. Well, imagine what would happen. And this is what happened. Used to be in.

the old days with the filling stations. No click. What's going to happen? You're. going to easily overfill your tank if. you're not paying attention. The tank's. going to overflow. The gasoline comes. right out of the car, runs down the side. of the car, around the tires, and pools. around your shoes. And now you are. standing in the midst of a dangerous, toxic, flammable mess. Right. Right. Okay. Now that's at what happens at the. gas station, at the dinner table or the. pantry or the drive by convenience.

store. All right. We if you don't. actually control the amount of fuel that. you put in your body because we don't. have a clicker just as you said, we can. keep filling it up. What happens is that. our fuel tanks are our fat cells. Our. metabolism uses body fat. Body fat is. very very important. It's healthy. We. want our fat cells to be they serve as. our fuel tank. When you eat, you you use. some of the energy just to up run. around, but the rest of it is stored in. the fuel tank, which is our fat cells.

We call them atapost cells, atapost. tissue. And you add up a lot of little. tiny little fat cells. You got a chunk. of fat. Now, because we don't have a. clicker, the more you eat that you're. going to fill up your tank. Oh, you're. still eating. Let's fill up another. tank. Fill that one up. And by the way, each tank car is metal and fixed. It. won't expand. Body fat, fat cells can. expand to three times 300%. You can. really blow up a fat cell with fuel,

meaning food that you eat up to 300%. Like a balloon, like a water balloon. So. now you're still eating. Let's blow up. another one. Oh, still another one. One. more piece of cake. One more second. helping. Another one. Oh, and by the. way, once you run out of fat cells, guess what? Your fuel texture, your body. will look for stem cells to create brand. new fat cells and now you can keep on. loading them up. Now, think about this. Wait, so you're basically if you eat.

beyond the click in terms of what you. actually just need for fuel. Yep. Your. body is designed to through fat cells to. create storage tanks for all this fuel. And when you run out of the storage. tanks in your fat cells, your stem cells. actually kick into gear and create more. cells to hold this energy. More fuel. tanks. Exactly. Wow. And and this is. this can happen over the course of your. whole life. So the more you overeat and.

it's even worse if you use poor quality. fuel. Now, excess body fat in this. situation is exactly the overflow, the. overfilling of your fuel tanks. So, if. you follow your hard wiring, if you fill. up your tank only to what it's supposed. to be and don't overflow, you will. actually follow those four patterns. But. how many people do you know who control. their eating in a way that's mindful so. you're not overflowing your fuel tank?

And the reason I'm actually saying this. is that, you know, over the course of. the year, you pick the holiday. All. right? You could talk talk about the. winter holidays, you can talk about. Easter, you could talk about the summer, Fourth of July, you could talk about any. holiday you want. All right? Um, uh, Thanksgiving. You're talking about the. experience we've all had, which is. sitting down with family and friends. with a incredible food in front of you. And what you want to do is fill that. plate up and eat it and then go back for.

seconds. Right? Okay. And how many of us. have felt this? You go back, you you. have one more or two more forkfuls after. that second plate and you're like, "Wait. a minute. I shouldn't have done that.". You know that you've actually um uh. overfilled your tank. Absolutely right. That's like not the click. That's the. leak. You're now you're sitting in this. toxic flammable mess. And in fact, by. the way, that extra fuel will indeed. leak out of your fat cells eventually.

And when we when I use the word. flammable, it is very inflaming. So, in. other words, when you overeat, too many. calories, you blow blow up your body. fat, it will eventually like like a. water balloon, like it can't hold. anymore. It starts to leak out. And now. you've got fat that leaks out all. throughout your body. You know, the. organ that actually picks up all that. fat? No. the liver. So, you've heard of. non-alcoholic fatty liver disease. Uh, no I hadn't. That is a condition where.

you overeat. The fat flows out of your. fat cells because they can't hold. anymore. Like you've you've strained the. storage capacity to the limit. The fat. leaks out into your cells, gets trapped. in your liver and your liver becomes. replaced by liver cells become replaced. by fat. It is a It used to be alcohol. and hepatitis that were the biggest. causes of liver transplant. Yeah. Now. livers are failing all around the. country because of non-alcoholic fatty. liver disease. So this is the silent.

epidemic. It's it's nasty because um uh. your when your liver fails, that's your. detox. You talk people talk about going. to detox, you know, going to the spa for. a cleanse, detoxing. Your liver does it. every single day. So we need to do that. The good news is all of this, the extra. body fat, the leakiness, the. inflammation, the the clogged up liver. that's going to fail on you, it's all. reversible if you make good choices.

Even if you have a lifetime, decades of. making bad choices, you can actually. work your swim your way back to your. baseline operating system. Okay, I want. to offer up a visual for the person. listening and I want to see if this. could be helpful. So, as you were. talking about the fact that we all have. that food is fuel that we have a tank. for fuel inside of us and when we.

overeat or we just have too many. calories or we're too sedentary and. we're not intaking enough calories for. the fuel that we need but we're taking. in more. It's like your body finds all. these extra fuel tanks inside your body. And that's basically the purpose of fat. cells, storing extra energy and fuel. So, I all of a sudden got this visual of. a pickup truck. And the pickup truck is. barreling down the highway and it's not. just got a full tank of gas, but in the. back bed of the pickup truck, there are.

all kinds of fuel cans just piled high. And if I'm listening to the good news. and I'm listening to your excitement. about the fact that your metabolism. based on research, your ability to burn. the calories and burn the fuel. effectively that it's basically the same. from your life, no matter how many fuel. tanks you got in the back of the pickup. truck. And that if you were to start to. follow the advice, slowly but surely.

that pickup bed would become empty. because your car your internal body's. ability to just drive down the highway, it is always there no matter how much. fat is stored in your body. Is that. true? That is completely true. And that. means you can offload that fuel. Okay. Okay. Okay. So, if you if you exercise. and you're burning more fuel, that's. basically throwing some of the tanks off. the pickup truck. So, you're lightening. the load, so to speak. Okay. So, now I. want to know, Dr. Lee, how the hell do I. lose this fat? You know, I see all over.

the place 10 days to shed 20 pounds and. all these diets that, you know, keto. this and do that over here and do this. What do you actually do? Let me give you. some really simple tools that anyone can. actually use that they probably even. heard about. One is called intermittent. fasting, okay? But I'm going to debunk. that, too. Oh my god. So, you're telling. me to do it? Now you're debunking it. Let me tell you, first of all, intermittent fasting is thought of as a. health fad, a trend that everybody does.

And you got to go, oh, what is it like. 16 hours of not eating and squeeze. everything in eight hours? Hey, listen. That would be very hard for someone like. me and probably like you running around. all the time. Okay, it does it doesn't. work very well. But let me tell you, uh, that there's more than one way to get at. it. And the best way to intermittently. fast is uh to take advantage of the fact. that when you're sleeping, when we're. sleeping, we're not eating. Okay? When. we're not eating, we're fasting. Okay? So, sleeping is intermittent fasting.

because we don't sleep all the time. Uh. uh and when we get up and we break our. fast, which is called breakfast. All. right? Um and that's the best way to get. intermittent fasting. But I got to give. you a little understanding of this, okay? Because after you eat the last. bite of food the night before. or your body is like, "Okay, is that is. that it? That's all that that's the last. drop of fuel we're going to get. tonight." The moment it realizes you're. not going to put any more fuel in your. body, your body, your metabolism.

recognizes. It goes from fuel storing. mode. Come on, give some more. Let me. put in my fat. Oh, no more food. Let's. now switch gears. Okay. Like like literally like a gearbox. in a car. If you're um uh if your body. is a Ferrari, all right, and you're. going you're going to switch gears when. you're no longer eating, it switches. into fuel burning mode from fuel. storing. Let's load up that body fat to. fuel burning. So when you're sleeping.

and not eating, your body's burning down. fuel from your fat cells. You're. actually losing weight, burning fat. while you're sleeping. Well, how long do. you have to not eat for this to work? So, this is actually the important part. We know that eight hours of sleeping is. the healthy amount of sleeping for all. kinds of things. Brain health and. metabolic health and anti-aging and. everything else. You want to sleep. eight. It's more like seven to nine. Eight's like right in the middle. Eight. hours is where you're going to start to. get that benefit. But let me tell you.

how anybody can expand their body's own. hardwired fat burning. Period. Okay. Okay. So, what you do is you expend it. on both sides before you go to bed and. when you get up in the morning. Let me. talk about the the night before. All. right. So, like if you eat sit down and. eat at 700 and you're done at 8, when. you put your dishes away, no more. eating. All right? There's no midnight. snacking. Don't take a bag of chips with. you and sit on the couch and watch the.

game or whatever else you might do. All. right? Don't be nibbling. No last minute. before bedtime, open and get that piece. of pie. When you're done at 8, when you. put your dishes away, that's it. Now, let's say you go to bed at at 11:00. I'm. just going to give an example. Eat. dinner at 7, stop eating at 8. Put your. dishes away. No more food until the next. day. And no drinking. And no drinking. Actually, tea is okay. All right. As. long as you have milk in it. No, no. drinking for sure. Anything with no more. calories. Okay. 8:00. Let's say you go.

to bed at 11. Okay. That's 3 hours. between 8 and 11:00. 3 hours. You've. just bought yourself three extra hours. of fat burning time. 11 to 7 in the. morning, that's 8 hours. Okay? So, that's 3 hours plus 8 hours. That's 11. hours of fat burning that you've given. your body just by not eating after you. put the dishes away. Now, when you get. up in the morning, this is like a super. little easy tip that I tell anybody. I. do. I practice it myself. Get up in the.

morning. Don't do what your mom told you. to do. Right? So, when we were growing. up, get out of bed, get down to that. breakfast table, eat something quickly. so you can actually go to school and. learn something. You don't be hungry. No, we're adults. And it turns out you. don't need to eat right away in the. morning. Get up in the morning, take. your time getting ready. And for me, I. will before I eat anything, I will go. for a walk. I'll open the door, get some. fresh air, uh maybe read a book, check.

my email, whatever. Wait at least an. hour from the time you wake up until the. time that you put the first thing in. your mouth. Now that's one extra hour. So three hours the night before bed, eight hours, that's 11 in total of. fasting, meaning fat burning time. Now. add one more hour. Okay, by not eating. right away and you've got 11 + 1 is 12. hours. 12 out of 24 hours. 50% of your. day, you've had your body burning down. harmful body fat, extra body fat. That's.

the simplest way to use intermittent. fasting. 12 hours. Now, you might say, "Is 12 hours enough?" Yeah, because 8. hours is enough, 12 hours is a little. bit better. Clinical studies have shown. that 12 hours of fasting much in a way. that I've told you actually is plenty. time to actually lose weight over time. So, are you saying that this is a tool. that you that based on the research. anybody can use to eat in an 8 hour. window from like noon to 8:00 p.m.? Yep.

And that will help you no matter what. your health looks like. That will help. you kick into fuel burning and fat. burning mode without really having to. even worry about the food yet. You don't. have to break into a sweat doing that. because it's all very easy. I mean, plenty of people are already doing this. But the key thing, Mel, is that you want. to make sure that when you finally do. eat, whether it's breakfast or lunch, you don't overfill your tank. Well, how.

do you know when you're full? I know. this is a kind of an odd question to. ask, but I love food. Espe like. especially if I've got something in. front of me that I'm really love like a. big juicy burger that you know the kind. you squeeze to try to get in your mouth. and some of the juice is coming down. There is no way I need to eat that. entire thing especially if it's a smash. burger with a couple patties and so yet. I like how do you know when enough is. enough.

and the click has happened right? So, it's all hardwired inside us. And the. problem why we miss the cues that our. body sends us that we have actually. filled up our tank is because we eat too. fast. Oh, all right. So, when you eat. quickly, right, busy people tend to eat. really quickly. Distracted people tend. to eat quickly. If you're just checking. out social media, you're not paying. attention and you're eating by yourself, you're just shoveling food in your. mouth, you're paying attention to. something else. That is a common mistake.

that we all make is that we're. distracted and we're used to just. shoveling all the abundant food that's. placed in front of us. Okay, let me just. tell you something that I learned before. I went to medical school to be a doctor. I did a gap year and uh in my gap year I. went to Italy and Greece, the. Mediterranean and what I was interested. in studying there was the connections. between food, culture and health in. those places. Now, this was long before. people were talking about the.

Mediterranean diet. I came from America. I landed in Italy. I was staying with a. host family. Uh, within a day or two, I. began realizing, wow, the way that. people eat in the Mediterranean is. completely different than what I grew up. and what I'm used to. We in America sit. down and we're gobbling food. We're. we're we're complaining about things. We're eating with somebody else. uh. we're caveting about, you know, some. problems going on. We're eating fast.

There's way too much food in front of us. and um uh or we're eating alone. Yeah. And you're eating alone. You're doing. you're distracted by something else. And. before long, you know, you've cleaned. the whole plate. All right. And you. don't you don't even realize what you've. eaten. It might taste good, but you're. not thinking about it. In the. Mediterranean, in Italy specifically, and it's as clear as day for me, you'd. sit down for food. You would never eat. by yourself. you would always eat with a. friend or a family member or a co-orker. All right? You you would take the time.

to order the food and when the food. comes, you're not you're not caveting or. complaining about your boss or you know. the family or the weather or the sports. team. You are sitting when the food. arrives with full of gratitude and. talking about the joy of the food. Man, this pasta was just like my mother made. Is this the right season for it? Yeah. Yeah, you should see the mushrooms that. we have. How do you how do you make it? People would talk about their food, okay? The food that was not just.

something that was shoved in front. You. would engage with the food and when. you're eating the food, you would taste. the food and talk about the food and. people would enjoy the actual part of. eating. The enjoyment of the food, the. mindfulness was completely different. And by the way, they never ser over. sererve you. All right. More. So, do you. have a rule for that? Like would you use. like a sandwich plate instead of a. dinner plate? So here's what I always. tell people. Whatever your eye wants to.

actually put onto your plate, right? So. think about a this is the classic meal I. always talk of is Thanksgiving meal. Like you're all getting together, maybe. you haven't eaten all day and now it's. all this great food that reminds you of. your all the happy times. You got to. load your plate up, right? What I tell. people that's a mistake. Whatever your. whatever your eyes tell you you want to. put in only to take twothirds of that. plate. Okay. Okay. Two thirds. Leave a. third. Leave a third back. Okay. Never. go for seconds. All right. You will. actually and just eat those two/3s and.

really enjoy the taste. Savor the taste. You know, if you're a foodie like me, you enjoy great tasting food. All right. Doesn't have to be fancy. It could be. super simple. Uh it could be comfort. food. Eat it slowly to savor it. Okay, that savoring the food is something I. notice is always done in the. Mediterranean and also in Asia. You. know, two of the healthiest cuisines in. the world down. You know, Dr. Lee, you. have a 4-week meal plan that you've.

designed based on almost 30 years of. experience. Can you break down some of. the key features for me and the person. listening? Yeah. Okay. So, wherever. wherever your starting point is, this is. the key thing. You can always begin a. healthier uh uh life and get over your. own body fat. Like like you can win that. battle easily by doing a couple of. things. I tell the first thing you do is. to um do an assessment, a food diary is. what I call it. Okay? Don't try anything.

yet. Just do what you're going to do for. a couple of weeks. Take out a piece of. paper or maybe even notes on your mobile. device and just record what you're. eating and how much you're eating every. single meal. Why is that important? Because a lot of us don't realize what. we're eating and how much we're eating. Every time you snack, pop out that piece. of paper or your your notes section and. and write it down. No guilt, no shame. Uh this is all about just recording it. Okay. Now, after two weeks, go back and.

look at it. And most of us will be. surprised at what we ate, how often we. ate, and how much we actually ate. All. right? By having that self-realization. by documenting it. You know, it's kind. of like uh you're trying to develop an. allowance. You're teaching children how. to spend money responsibly. Write down. what you spent and then add it up at the. end of a couple of weeks and then you'll. know exactly what you did. And after. recommending this to patients and. researching this, what might the person. who does this find or have a realization.

other than god I eat a lot? Well, I. would say first um the amount of food. that they ate and how frequently they. ate. Man, I had no idea that I ate that. much and that often. All right. So the. second epiphany is by by identifying. what kind of food most people go, geez, I kind of ate I kind of eat junky food. All right, just documenting that for. yourself. Again, no judgment. This is. just so you can see where you are. And.

that's the first phase. I say then you. go on to the swap in phase. swap in. Not swap out. Swap in. Oh, swap. in. I thought you said swap. I'm like. swamp. Like I'm like that doesn't sound. good. Okay. Who want to swap? Right? Because basically people like go, "Oh, so now the part now's the part. where I actually have to deprive myself, right?" Nope. I'm saying, "Listen, you. know, when you're not eating good stuff, let's talk about swapping in. Take. something that you love to eat that's.

healthy and swap it in." Okay? And. there's all kinds of things that we uh. love to eat that is healthy. And that's. in my book, Eat to Beat Your Diet. I I. give lists of 200 different food items, ingredients that are all delicious that. you can swap in. The reason I call it. swap in is because when you're eating. something, you're displacing something. that is not so good for you. The more. good stuff that you swap in, less room. you're just going to have in your life. for the stuff that's not so good for.

you. Well, what I love about that is. because you hear the word diet to lose. weight and you immediately like and it. feels like you're going to have to. restrict and your swap in like. methodology. It makes a lot of sense because if I. think about it, I could eat a bag of. chips and not even think about it. I'm. not going to eat a bushel of apples. No. So, if I'm adding in something healthy, I'm probably not going to overeat it. anyway.

Exactly. That's that's the other thing. But you might also find, you know, you'll be a little bit more mindful. So. do an assessment. Step one. Number two, swap in. Okay. Number three is then do. that intermittent fasting part that I. told you. Now, the key though with this, don't overeat when it is time to eat. That's the twothirds rule. Okay? Twothirds rule. And one one thing I'll. tell you that's a Japanese saying that. comes came from Confucious is called. stop when you're 80% full. Now, I'm.

going to tell you how you know this. Um, but there's a the Japanese saying is. called harah hachi bunmi. Harahhachi. bunmi. really means just listen to your body. when you're about 80% full. How do you. know when you're 80% full? Well, I have. to unbutton my pants usually. Well, okay. By the time you feel full, yes, you've already passed 80%. It's true. you know, like I just I kind of just. feel that that sense that oh, but I just.

there's just one more bite and it's not. ever as good as the one that came. before. Listen, here's here's an. example, Mel. You know, like when you're. parking a car like in a in a parking lot. and there's like those little cement. things in front, right? Like you're. pulling it up a little bit further, a. little bit further, and you know, like. when you start hitting that when you. hear that grading sound in your car, you've gone too far. That's what happens. when you have to unbutton your your. pants. So, but if you eat slowly and. then listen, this this is a very. important point. You want to stop eating.

when you're satisfied, not when you're. full. When you feel, oh, that was pretty good. Not when you're full. We We're so. trained to look at the volume of our. stomach, the pouching. We're looking for. We're trained to unbutton our pants, okay? But really, if you eat slowly and. mindfully and take your time and savor. your food, at some point when you put. your fork down, you're going to go,

"That was pretty good. I like that. That's 80%." I love that. What are the. top five foods that we should add in to. boost our natural metabolism and lose. weight? Okay, so a lot of people don't. know this, but there are certain foods. that will fire up your body's extra fat. burning uh uh machinery. Now, we didn't. talk about this yet, so I'm going to. quickly uh slide this in. Please do. You.

got white fat, which I told you is the. wiggly jiggly kind you see in the. mirror. Yep. Uh um it's under your chin. It's under your eye. You're looking at. me when you say this. Like, are you. saying that I have white fat under my. chin? the wiggly, the muffin top, the thigh, the butt. That's why God, have you seen me naked? Dr. Lee, you're describing me. I'm. sorry. And it's also in the tube of your. body, the visceral fat that expands your. waist tube of your body. Look, our our. body is a tube, right? Think about it, right? And inside the tube of our body.

is our organs, but our fat can grow. inside there. Got it? Our guts are. called our viscera. So visceral fats, the fat that grows around our guts. The. more you load up that extra fuel, the. more that fat grows, starts to strangle. your organs, and when it becomes. inflamed, it's really dangerous. That's. a dangerous kind of fat. So, you want to. burn that fat down. Okay? Now, it's. called brown fat. Okay? Brown fat is not. wiggly jiggly. We love brown fat. Okay? Brown fat is close to the bone. It's not. even near the surface. It's around our. necks, plastered around our necks, under.

our breast bone, a little bit between. our shoulder blades, and scattered in. our belly a little bit. Brown fat is not. white fat. Brown fat is a kind of fat. that when you activate brown fat, it. fires it up like uh a space heater. Actually, another analogy I get that's. even clearer is that if you got a gas. cooking range in your kitchen and you. want to heat up some water to make some. soup or some tea, what do you do? You go. to the gas range, you turn the knob,

click, click, click, whoosh. That's what brown fat does. Okay? burns. the jiggly fat. It burns away the jiggly. fat. When you turn on brown fat, you. burn down the white fat. So, how the. heck do I turn on the brown fat? Okay, so we originally evolved brown fat for. hibernation. Cold temperatures. trigger brown fat and the brown fat. burns down the white fat to give energy. and heat. It's a process called.

thermogenesis. So when you hear about. cold plunges being good for your. metabiners, indeed it does. Indeed it. does it because cold temperatures in our. body will trigger on our brown fat. Well, now I'm motivated. So how long do. I have to stand in a cold shower in. order to like ignite my brown fat to. burn the jiggly white fat? So listen, I'm a medical doctor. So I am very. careful to tell people that before you. do something that could create a shock. to your system like cold plunge or super. cold shower, you should probably talk to.

your doctor about it or a healthcare. provider to make sure that you're not. making a move that's not good for you. You might have high blood pressure. You. might have a heart rhythm issue. So. please don't just like uh solo this on. your own. All right? You really need to. be able to do this. But if you want to. actually if you get into a warm shower, turn that temperature down until it's. cooler. All right. So now you're not. endangering yourself. Yep. You know, I. think if you're in there for 10 minutes. of a cool show cool, I'm not saying.

freeze it. Oh, okay. Turn it down cool. Then turn it to to so so it is hard to. stand it. Okay? And you'll start feeling. it like you start feeling it. Like look, go out to the winter without a coat on. You can go out there for a little while, pick up your mail at the end of the. snowy driveway, all right, and at some. point you're like, "Oh man, this is. getting a little bit." When you start. feeling this is getting a little bit. too, stop. Okay. Okay. And that's why. it's true. Like some people will get. these like ice baths. They're going to. do their cold plunges in the morning,

please. When you start feeling like. you're, you know, uh, going down with. the Titanic, like you better get out of. there. All right. But the brown fat. turns on. Now, here's the cool thing. Besides cold temperatures, it turns out. that certain foods that you can eat will. trigger your brown fat to turn on and to. start burning down fat. Food, eating. foods can turn on your good fat to fight. bad fat to burn down excess fat and lose. weight. All right, talk to me, doc. So, what are the top foods we need to eat to.

turn on the brown fat to burn the jiggly. fat so I can lose weight? You can find. this in any grocery store, in the. produce section, in the middle aisle. Let's go to the produce section. Take a. look. All right, so apples. It turns out. that apples have something called. chlorogenic acid inside the flesh of the. apple, right? Um, and that chlorogenic. acid turns on your brown fat. Wow. And. it'll start to burn down your white fat. Okay. What What else is in there? What. about broccoli or kale or bok choy? I.

love bok choy. I like to cook. You know, you cut off the bottoms, you wash the. leaves, take a walk or a skillet, little. extra virgin olive oil, a little garlic, sauté that up, little oyster sauce, boom, that's a two-minute meal. The. chlor the sulforophanes in your greens, trigger your brown fat to burn down. extra body fat. Now, obviously, how you. cook makes a difference, right? I I said. olive oil. I didn't say butter, okay? Because if you actually use olive oil,

guess what? olive oil, which you find in. the middle aisle, extravirgin olive oil, has bioactives. Like people like me who. study this. So I tell people, please. don't try to memorize all these terms. Just trust the people like me who do the. research. We know what they are. And. extravirgin olive oil. You've got. hydroxyolocanthol. These are two mother nature's natural. brown fat triggering, metabolism. activating, fat burning substances. You. saute with that with olive oil. Now you. actually have the greens and the olive.

oil that will trigger your brown fat to. turn it down. You must be really fun to. go grocery shopping with. I could see. you in the Oh, look at the olive oil. You know what? By the way, if you check. out uh my YouTube channel, I actually. did a video where I went to markets all. around the world, uh New York, and I. went to one in France to show people. what I'm looking at and why I'm looking. at it when I'm actually shopping. But. it's easy to do. The things that you. think are going to be healthy for you. tend to be healthy. And then sometimes. there are things that you're not sure.

would be healthy that actually turns out. to trigger brown fat, like a can of. beans can actually do that as well. Well, let's talk about the five things. that you recommend that everybody add. because the team went to the grocery. store and we have here on the table some. of the things that you mentioned and so. I would love for you to just kind of. point out some of the stuff on this. plate. tell us about the five things. that we can add in or things that are. really important to add in and why. Okay, so let's just dive right in. One.

of my favorite alltime foods are. tomatoes. Okay, and I think most people. like tomatoes, you know, not just in a. garden salad, but think about your. grandmother's tomato sauce or you go out. to Italy and you're eating some pasta or. Italian restaurant. Who doesn't like uh. some tomato sauce? Well, it turns out. tomatoes contain a natural bioactive. called lycopine. Lycopine is found in uh uh nature. It. triggers your brown fat to burn down.

harmful extra body fat. And a study in. Portugal showed this in a totally clear. way. They took young healthy women who. were grad students, okay, normal body. size, okay? And uh they told them just. go eat and exercise the way you normally. do. Don't do anything special for this. research study. The only thing they did. is they gave them one ripe tomato to eat. an hour before lunch every single day. That's it. Okay? And they measured their. body composition. So they put them under.

a scanner to look at how much visceral. fat. They measured their waistline. They. measured their blood cholesterol and. their blood sugars and all the. parameters, inflammatory markers. And. they found after a month of eating just. one tomato a day that that this is the. only thing they were able to lose one. pound with just one tomato one hour. before lunch. What? That's the power of. the lycopine in the tomato. You don't. have to do extra exercise. You don't. have to limit your calories. Just eat. the way you want. That just shows you.

how powerful a food actually is. Now. lycopine is what's doing this. If you. want the lycopine to really fire up. Now, lycopine, pick a tomato off a vine. and eat it like an apple. It's going to. be good for you. It's going to do its. thing. If you want the lycopine to be. supercharged, I do. What you want to do. is you want to heat it up, sauté it, okay, 190° Fahrenheit for 20 minutes, okay? Will amp will amp up the power of. that lycopine by 250%.

Because the heat will change the. chemistry of the lycopine into a form. your body loves to absorb. So, this is. why Mediterranean food, whether you're. talking in Spain, Greece, Italy, heating. up, cooking up that tomato sauce, simmering it gently, right? Okay. Um, oh, by the way, lycopine likes to. dissolve in body fat. In fact, this has. been studied at Tus University, you. actually feed some young people uh a. tomato with lycopine or foods that.

contain lycopine, they are able to track. where that lycopine goes. You know where. it goes? And it goes, they found it. It. goes right to your butt, right to your. thigh. It goes homes in. Dude, I'm. having a tomato right into the body fat. where it triggers your brown fat to. fight that fat. This is amazing. Okay. Well, you know what's so cool about this. is you're using. the research and the science, which you. are clearly so passionate about, to. truly teach us.

about the extraordinary power of your. metabolism and how it's designed to work. correctly. And if you feed it what it. needs, the proper fuel, Yeah. it like. turns on for you. There are some other. things that we have on the tray here. But what what else do these magical. things do? Pome pomegranates. Okay. Pomegranates. You can have the. pomegranate seeds on a salad. You could. have pure pomegranate juice. Okay. Um.

and pomegranates, they're pretty sweet, so you got to not eat too much of the or. not drink too much of the juice. Um. actually, you just need about eight. fluid ounces, one cup. All right. Contains a natural substance called. eligitanins. Again, don't worry about. trying to spell check it out. It's it's. complicated word. mother nature's pharmacy is found in the. juice of a pomegranate and what that. does is it activates your gut uh to. secrete mucus healthy mucus but how do.

you move stool how do you get regular. you want to keep it all moving right so. you need mucus mucus slip slides a thing. all the way down um your your other end. mucus that healthy mucus will grow a. bacteria a healthy gut bacteria called. acromancia Mucinophila. Mucinophila. means it loves mucus. Acromancia. This. is the name of a gut bacteria that. everyone who's listening to this and. watching this should pay attention to. A. ker msia. Acromancia. Turns out.

acromancia is a guardian of our. metabolism. Acromancia um activates our. immune system, lowers inflammation. And. this is smoking hot research, Mel. All. right. I'm just telling you. I love how. you talk about this piece of acromancia. So, think about acromancia like, you. know, an armadillo. It's got kind of a. hard shell on the outside, little pieces. on it on the outside. One piece has just. been discovered. It's called P9. P is in. Peter 9. That fragment of acromancia,

whether the bacteria is alive or blown. into a hundred pieces, that bacteria, that piece of that bacteria causes your. body to produce its own GLP1, which is exactly what ompic and these. prescription drugs are trying to do. So, pomegranates grow acromancia. Acromancia. will cause your body to create GLP-1. And what has GLP-1 done? low lowers your. blood sugar. It helps you lose body fat.

Wow. Okay. That's actually these. discoveries that are being made. Food is. medicine, right? Like that's what I do. It's super cool. Um but if you're going. to drink pomegranate juice, be very. careful. Here's a practical tip. Go to. the grocery store, look for pomegranate. juice. I I tell people, don't make sure. it's pure pomegranate juice. Always, always, always check the ingredient. label to make sure it's not really apple. juice. It's got a little squirt of. pomegranate in it and red food coloring. Don't do that. Get the real deal. Or.

just buy the pomegranate. You know why? Because when you have the whole. pomegranate, you're going to get the. dietary fiber from the seeds. And those. seeds, the dietary fiber feed your gut. microbiome, making the acromancia even. happier. That's incredible. Okay, that's. incredible. What does a kiwi do? Because. I see kiwi. Kiwi is amazing because. number one, kiwi is a great source of. vitamin C. C is in charlie. All right. What does that do? that lowers. inflammation. Now, if you've got a lot. of if you're carrying around extra body. fat, you're inflamed. No doubt about it.

So, just having a kiwi, one kiwi a day. gives you a big dose of vitamin C to. lower that inflammation, and you will. feel the difference. All right? You feel. just less uh rzed up inside. Now, the. other thing is kiwi has is uh has a lot. of dietary fiber, and that dietary fiber. can change your healthy gut bacteria. If. it's not so healthy, it'll start to grow. the healthy stuff in 24 hours. A kiwi a. day in the next day, you will start.

seeing those beneficial effects. What? Wait, the next day? 24 hours. So, I eat. one kiwi. One kiwi will be you you'll. start seeing the you'll start feeling. the beneficial effects. It'll take an. unhealthy back gut back gut bacteria. colony start to make it a little. healthier just in one day. After four. days, you're going to get even more. All. right. So, this is the this is why it's. so important to think about this. The. kiwi a day for breakfast is super easy. Uh I love kiwi. Uh it's it's really. easy. Oh, by the way, the skin of the.

kiwi, amazing source of dietary fiber, but who eat that? Who would eat that? I. don't know. I'll tell you. I wouldn't do. it either, but you know how you do it? Make a smoothie. Oh, okay. Uh eat the. kiwi with a spoon. Toss the skin into a. blender to make the smoothie. It'll. disappear and you'll get a huge amount. of dietary fiber. What What a great tip. You should have a cooking show. I really. think you should have a cooking show. Talk to me about matcha. Matcha. All. right. Matcha is one of my favorite ways.

of having green tea. Now, we know green. tea, it looks like you're drinking some. green tea in front of you right now. You. know, you have it in a tea bag. So the. tea leaves are steeped in the hot water. and the polyphenols, the kakans come. dissolving out of that into the water. and you sip it and you get the good. stuff, the kakans, which by the way turn. on your brown fat to trigger down and. burn harmful white fat. All right, watch. me drink my tea now. Have a sip. Have a. sip. All right. Now, but I gotta tell. you, matcha, matcha is a a heck of a lot.

more powerful than tea in a bag because. matcha is the entire tea leaf ground. into a powder. Now, you get 100% of the. polyphenols. There's nothing left inside. a tea bag. The whole shebang is in. there. And the dietary fiber, good for. your gut microbiome. So, you want a dose. of the polyphenols from tea. Drink. matcha. You get the fiber. you get 100%. of the polyphenols. It's super super. powerful and that's been shown to burn.

down harmful body fat. How do we know it. burns down harmful body fat? Is because. it actually shrinks your waistline. You. can actually lose an inch of a belt. you drinking matcha by drinking matcha. And that's been studied uh by. researchers in Japan in clinical. research. All the foods we're talking. about. Now, I need to clarify though. because matcha tastes like dirty grass. at times. So, if I want to add in a. little sugar or a little something, am I. killing all the benefit? I would not. I. would not. I would not listen. If you. have a if you um are struggling with the.

taste of matcha, which is Listen, it the. reason it tastes like grass is because. it's a whole damn leaf in there. Okay, here's what you do. Make a smoothie or a. shake with it and just pour it in there. and it'll disappear right in the. background. All right, Dr. Lee, you're a. genius. It's It's the simplest way. Okay, now uh so matcha is really good. All right. Um, dark chocolate. Dark. chocolate. Who doesn't like dark. chocolate? Who doesn't like chocolate? All right. Well, it turns out a lot of. people get confused. They're like, "Dr. Lee, you're telling people to eat.

chocolate?" Yes, I am. And the reason is. because chocolate is actually a. plant-based food. What? Well, chocolate. is made with what makes chocolate is. cacao. Okay? And cacao comes from the. cocoa uh bean pod that is growing from a. tree. And you take these uh pods which. are shaped like a football. They're. heavy. All right. You cut them open. You. peel off the outer skin. You dry it. You. ferment it. You crush it up into a.

powder. And now you mix it into make. chocolate. So chocolate's a confection, but it's made with a plant-based food. What's in that seed pod? Polyphenols up. the yin-yang. One of them is called. proanthocyanid. Let me just tell you, the more cacao you have in your. chocolate, the higher percent cacao, right? You've heard about this, 60%, 70%, 80%, 90%, 100%, right? So, the. higher the percent and you what you want. to look for is 80% or higher, you're.

getting a ton of these polyphenols in. your chocolate. All right? And those. polyphenols. trigger brown fat to fire off and burn. down your harmful white fat. All right? Dark chocolate does that. Now, the. darker, the more bitter it's going to. be. So, what I like to do, what I tell. people, like just get a little square of. it, and have it with coffee. You've. created mocha. Bite of chocolate, sip of coffee, you've. created your own mocha. And guess what.

coffee has? Coffee also has polyphenols, chlorogenic acid. Oh, didn't you hear me. say this before with apples? That's. right. Coffee has chlorogenic acid. So. coffee, a cup of coffee will fire up. your brown fat to burn down the harmful. white fat every single morning. Wait, so. coffee with chocolate helps you burn. fat. Yep. That's a double-barreled. approach. Matcha, kiwi, pomegranates, and tomatoes help you burn. fat. That's right. And so does edeetame.

You have a little thing of edamame on. this plate here. Uh edetomame, soybeans. It turns out that um soybeans have been. shown to trigger on the burning of. harmful body fat by triggering your. brown fat. And so this is actually if. you think about the foods we talked. about, these are not like uh crazy. things you got to spend a lot of money. ordering on the internet from some, you. know, crazy supplement producer. You. don't have to be a bodybuilder. You. don't have to be a fitness champ. All. right? The foods that we love to eat can. be really healthy for us as long as you.

don't overeat. Don't overfill the fuel. tank as long as you're keeping on moving. around so you're burning some of the. fuel. All right? Uh and when you're not. actually overeating the bad stuff. Now, we haven't spent time talking the bad. the bad stuff because let's talk about. the bad stuff. Listen, my whole. philosophy is that if you spend more. time putting good things in your body, you're just not going to have as much. room for the bad stuff. But let's talk. about the bad stuff. Look, we all know. that there are foods that are very. common that we've all grown up eating.

that aren't so good for us, right? And. you know, one of the things that I got. to say upfront is I don't do what a lot. of social influencers do. I don't food. bash, brand bash. Um I don't try to. shame people for what they eat. Listen, I I love some snacks every now and then. as as much as the next person. And it's. totally fine because if you spend most. of the time activating your body's. healthy systems, the hard wiring, you. can afford to take a hit every now and. then. It's like just putting some of. that crappy gas in your tank every now.

and then. You're going to bounce right. back. We're very, very resilient. That. said, I do think it's important for. people to understand that, you know, we're beginning to understand why. certain foods uh that are not so good. are really bad for you. Okay. And a. great one that I always pick up with is. soda. Okay? Uh whether you get the blue. can or the red can or whether you have. regular soda or diet soda, any soda is. really not healthy for you in the long.

run. Even the zeros and the diets and. especially those. What do you mean. especially those? Especially the diets. The history of soda goes, I think, back. to France where they were serving fruit. juices and somebody came up with this. entrepreneurial idea. Let's bubble some. things into the fruit juice and see if. we can actually uh have a crowd-pleaser. All right? And I think that was the. birth of soda. All right? The soda. fountain, everything else, right? You.

got to actually put the ju you got to. put the gas in there. Fast forward 20th. century, now you've actually got mass. production of these sodas. Turns out. that regular soda, regardless of what. what kind of what brand it is, actually. contains a can of regular soda, contains. 7 to nine teaspoons of cane sugar. Wow. You come to my house and I offer you a. glass and and I put nine teaspoons of. sugar in it and say, "Here, have this, Mel." You'd go, "That's disgusting. I'm.

not going to do that. That's what's. happening when you're actually drinking. soda. Wow. Now, that amount of sugar. overload, carb overload, we talked about. carb overload earlier. All right. Now, you're like really flushing out. You're. that tank's filling up real fast now and. spilling over. But on top of that, you're overloading your metabolism. because remember those hormones that. have to collaborate to be able to really. bring in the blood sugar to make sure. you got enough energy. When you flood. that system, all right, uh your sister.

your system doesn't go so well. It. doesn't function so well. It starts to. derail a little bit. Listen, a single. can, even two every now and then, you're. going to be just fine. All right? Your. system, your body's not going to love. you for it, but it'll get back to itself. pretty quickly. But, you know, when I. was in medical school, I remember. distinctly there was a classmate of. mine, so future doctor at the time, uh, who was bragging that he would have two. six-acks of soda every single day. Wow. To get through the day. I mean, you. know, that's 12 cans of soda. Geez,

think about the amount of sugar that. that person was actually putting into. his system every day. It's like 108. teaspoons. Yeah. Right. I mean, just. think about think about the big pile. Um, now I will tell you that the reason. that the zero version, the sugar-free. version was developed is because, well, in the 1970s and ' 80s, we started. realizing that sugar causes you to gain. weight. So, let's come up with something. else. Well, classic to the um industrial.

food uh uh mindset, let's go invent. something. Let's go invent artificial. sweeteners, right? Non-caloric. sweeteners. You can eat them. They taste. sweet, but they don't actually add any. calories. That must be better, right? Well, we thought so. Except that. research has shown that people who drink. a lot of diet soda, they actually gain. weight, too. Huh? They also gain weight. All right. Even without sugar. But hold. on, because I thought that we talked. earlier about the fact that calories are. fuel and there's less calories. Exactly.

You're right about that. However, we. also talked about the fact your gut. microbiome helps you have good. metabolism and burn fuel. And it turns. out, and Mel, this is pretty new, like. within just the last few years, the. discovery that our gut bacteria is very. sensitive to artificial sweeteners. And. so, artificial sweeteners actually kill. off some of the good, healthy gut. bacteria. So, something that's. well-intentioned, non-caloric sweetener,

goes right down. we don't absorb any of. it because it's not a calorie. Goes down. and feeds our gut microbiome, remember? And so what happens is the gut bacteria. start to revolt. They don't do so well. Some of the gut die off and now guess. what? Your metabolism isn't functioning. normally. You're derailed from that hard. wiring and now you start to gain weight. So food number one that I think that you. should stay away from are sodas. Regular. or diet. Um uh that's that that's just a. that's one of the ones that you want to. stay away from. All right. Second food.

that I tell people to try to stay away. from are these um packaged health foods. Now, you go to the airport and you go to. uh you know, you see the the bar and it. looks like it's got granola and all that. kind of stuff in it. It seems like it'd. be a healthy bar. Take a look at the. ingredient label, okay? And you will. find that there are all these. emulsifiers, the glue that holds the. things together. Sometimes artificial.

flavorings that are actually in there. because, you know, the healthy stuff. doesn't have enough sweet hit for you. Um, uh, sometimes artificial coloring so. it doesn't look so it looks a little bit. nicer. Or here's another one besides the. bar. Uh, you you know like tree nuts are. healthy, right? So you like uh almonds, macadamia, pistachios, cashews, right? All right. You go to the airport, you go. to the the the the convenience store. part. Oh, let me go look for something. in the health food section. There's nuts. in a bag. All right. And they're.

barbecue flavored. Well, there's no such. thing is called barbecued flavored. Take. a look at the ingredient label. Art. Those are red food coloring, yellow food. coloring. They've got artificial. seasonings. It's not even real chili. pepper. It's like artificial stuff. designed to light it up. Anything that's. manufactured like that to be healthy, please read the ingredient label, if. it's if it seems like it's Greek or. Latin or you can't pronounce it quickly, it's probably an ultrarocessed. ingredient that's going to harm your.

health. It's going to increase oxidative. stress. It's going to stress out your. body. It's going to cause inflammation, maybe damage your gut microbiome. So. again, you know, I think stay away from. that ultrarocessed stuff that's got if. it looks like it might be nuclear. colored. All right, that's probably not. good. Nuclear for your gut. Nuclear for. your gut. Don't nuke your gut. Don't n. Don't nuke your gut. What else should we. avoid? All right, another thing that you. want to actually be really, really. mindful of are processed meats. Now.

look, we all grew up with processed. meats. I can remember, you know, one of. my earliest memories is like going to. school with a with a paper bag with a. sandwich my mom made with processed. meats. You go to the deli. Do you know. what, by the way, do you know what the. why they call them a delicatesscent or a. deli? No. It's short for delicious. And. it was actually coming from the people. that were trying to figure out how to. actually uh sell leftover meat products.

in a way that would be delicious. So, a. lot of these um salamis, bologn, all the. stuff that you would actually see um in. a deli are all put together from little. scraps of meat that come as byproducts. of the food industry. First, I'm going. to come back to that, but first, let's. talk about why it's not so good for you. That's disgusting. That's what's in the. That's what That's what you're getting. when you get sliced meat. That's right. No. Yeah. Really? Yeah. Do you think. that a turkey comes in a square? Well, it kind of looks like a breast. I don't.

know. Like I like I I and I see organic. on the pass package because as you're. saying processed meat, you're talking. about like sliced meats. Yeah. I'm. talking about the kind that you know. like the at the deli they move them back. and forth. They slice these things. Well, it turns out that the World Health. Organization has identified that these. processed meats, all right, and we're. not talking about like freshly. butchered, you know, prepared at home or. at a restaurant, but these processed. meats contain all kinds of chemicals to.

be able to actually get them to where. they are. And they have been classified. as a class one carcinogen by the World. Health Organization. All right, we're. talking about bologna, salami, pepperoni. And by the way, uh I remember. I had a patient once who was a former. USDA inspector, okay? And he was retired by then. And I. would love to talk to my patients about. their jobs, like things that I didn't. know, like the lobster guy would, well, what happens in a lobster boat? Well, this guy, USDA inspector, I would say,

um, tell me, spare no details, tell me. everything about the inspection, meat. inspection. He's like, "Well, you know, let me just tell you, I had to change my. boots, my rubber boots, um, every four. months because the stuff on the floor, the liquid from the of the places that. made processed meats would dissolve my. boots." Oh my. And and so that made me. that that that kind of queued me in that. there's probably stuff in the meats that. are not so good for you. And it's not. just the nitrates. I mean, it's like the.

synthetic nitrates and that they put in. there, other preserves and coloring, but. class one carcinogen, uh, abundant evidence that it likely to. increase the risk for cancer, especially. colon cancer, not surprisingly, right? You're eating a lot of this stuff and it. goes down to your gut. But I learned. something recently that, you know, when. you go to the deli, uh, and let's say. you're ordering baloney or salami, right? It's in a It's a It's a meat in a.

cylinder. And animals don't come in. cylinders like that. But again, this is. the meat scraps. And I learned about. this, by the way, from a um podcast. called Science Versus. It's a really. good podcast. And uh what I found out. because I'm I'm learning about this is. that is originally the meat scraps are. all put together and then the US. military invented a meat glue that would. take scraps that you could pulverize and. and and stick in the you know like the.

particle board that we actually have for. wood like you know you go to you go to. the big box stores these these deli. meats are basically um the particles are. meat particles that are glued together. and then molded into a cylinder. Well, it's true. It does come in a tube. wrapped in plastic. I just assumed that. was a part of an animal's body that's. been Wow. So So if I buy though sliced. meats and it says organic. still I I would just say Okay, look. I'm.

Listen, I'm a I'm By the way, I'm a. reasonableist. So if you if you if your. favorite thing is a bologoney sandwich, knock yourself out. Enjoy it, but just. take the time to really savor it and. don't do it very often. All right. You. know that it's not good. Listen, we are, you know, not to speed on the highway, but we all do it every now and then, but. it don't speed all the time because. that's what's going to lead to the car. crash. So, I'm not endorsing people to. go out to eat deli meat. What I'm saying. is that just like the soda, just like,

you know, the nuclear snack foods, processed meat ain't good for you. All. right? Tastes It tastes good. We grew up. with it, but it's not good for you. What. else should we avoid? All right, I'm. going to tell you something you're going. to be surprised by, and this is new. research, and that's bottled water. Why do we avoid bottled water? The wa. the water isn't the problem. It's the. bottle. And we're beginning to realize. that these bottled waters, I mean, come.

on. Like, I I used to carry around. bottled water all the time with me. All. right. You're supposed to stay hydrated, right? Right. Okay. any vacation you go. to, you're getting a bottle of water in. your hotel room. Turns out that now we. realize that the bottled water, the. bottles of plastic bottles are shedding. microlastics into the water. So, while. we don't taste it, we're actually. pouring plastic into our bodies. All. right? Little tiny particles, plastic. particles. And you know how much plastic.

we are ingesting on average every week? No. a credit card's worth of plastic. really every week we're ingesting it. Now listen, we've known this for some. years, but and I used to be asked this. all the time, you know, what's the. consequence of the plastic? And I used. to I mean just only a few years ago say. we don't really know. It seems like it's. probably okay. Our body must get rid of. it somehow. Now we know just in the last. 24 months, so this is new. All right,

I'm telling you a bunch of new stuff. uh. that microplastics. are detectable in the human body and. they're associated with badness. Let me. tell you, there was a study that came. out of Italy uh with neurologists and. cardiologists uh uh that looked at uh. people with clogged blood vessels, cardiovascular disease, uh in the large. vessels that feed their brain and they. were narrowed down. And what they found.

is that when they took out the the pla. the clog, right? So it's kind of like. calling a plumber in to clean the drain. When they clean the drain and remove the. plaque, the clogging of the blood. vessels, they found that they could. detect plastic embedded in the narrowing. of blood vessels that would be feeding. the brain. More importantly, they found. a correlation. The people who had. plastics embedded in their blood vessels. had a four-fold increase, four times. increase in having a fatal heart attack.

or stroke. Whoa. Okay, that's serious. stuff. Subsequently, we've actually. discovered you can actually find plastic. in the brain. In fact, you can take a. kitchen scale and measure two human. brains and you know which one's got more. plastic in. It's heavier. You can. measure it like, you know, like you're. measuring flour for making cookies or. whatever. You could actually measure the. amount of plastic in the human brain. And we found plastic in the blood. circulation. We never looked at it. before, but in a blood, vile blood in a.

doctor's office, if you look for it, you. can actually find plastic circulating in. it. And we've actually found uh plastic. in human testicles. We found it in human. semen. Don't ask me how it gets down. there. And it's also found by urologists. who are actually doing surgery. They've. actually found it in the flesh of the. penis embedded in there probably from. years and years and years of being. exposed to plastic. Now, is that like I. I I don't mean to like it sounds.

terrifying, but if you What should you. be drinking your water out of? Glass. So, number one, this is let me let me. just give you some real practical stuff. All right. Water. If if you want water, drink put it in a glass container, okay? Okay, not a plastic container. And for. those of you who are bringing your. bottles to the water bottles to the gym, get a metal one or get one that's lined. with glass on the inside. Take the. plastic ones, toss them out immediately. And when you go back to the kitchen, go.

root around your drawers and your. cabinets. And anything that you might. have once used to store leftovers, the. plastic stuff, plastic containers with a. plastic top, out it goes. All right. Replace it with ceramic or glass. Okay. Um, cups in your cupboard. Uh, you've. got, you know, the ceramic mugs. You've. got the glasses for, you know, your. guests. Uh, you might some plastic ones. that are out there. You know, you got it. at a ball game or whatever. Out. Throw.

it out. And now I feel like an idiot. because I've handed you a silicone glass. so it doesn't make don't drink out of. it, Dr. Lee. Don't listen. I mean, I'm. telling you, PLA microplastics are a big. deal. Now, I'll tell you, it's almost. impossible to get away from. microplastics. They're everywhere in the. environment. You know, they're they're. in the they're in the new carpets. They're in uh the the HVAC systems of. our house. That's different than. actually ingesting it in your food. We. we breathe it in and it gets into our.

body as well. But you're right. What I'm. trying to say is that for foods that you. want to avoid, okay, you don't you want. you want to stay away from plastics. whenever you can. That means don't. microwave something with a plastic top. or with a saran wrap on top. That means. don't buy food that's packed preacked in. plastic. You know those kinds of quick. eat meals that you could actually have. All right, it's got a big plastic thing. that you nuke in the microwave and you. put a fork to let the steam out. All. that stuff is just coating it with.

plastic and obviously impacting our. metabolism. And we believe that those, you know, by the way, there's people. have been talking about this for years, like maybe these microplastics are. endocrine disruptors and that's why. we're actually having problems with our. hormones. I don't know. I haven't seen. enough data on that. I mean, listen, I'm. a scientist. So, here's the thing about. scientists, like a real scientist, and I. know you've talked to a bunch of them. Um, a real scientist will tell you what. they know, but they'll also tell you.

when they don't know something. And I. don't know enough information about. hormone disruptors and microplastics, but I do know because I'm a vascular. guy, study blood vessels, I do know that. the little particle bits that are stuck. in your blood vessels are linked to real. serious health outcomes and badness. And. so for me, one of the things besides. processed meats and you know nuclear. foods and uh you know and sodas, I would. say stay away from water in a bottle. that's or water in a in a container.

that's plastic because you have a. choice. You can get one out of glass. You have very strong opinions about uh. what we do on airplanes. On an airplane? Yes. What not to drink. or Okay. Well, listen. I to do my. research and to work with my colleagues. I do travel quite a bit. So, I know a. lot as I'm sure you do about sitting on. a plane. And one of the things about. planes that's that's kind of crazy is. that, you know, we're instinctively. served beverages and foods. And, you.

know, if you're like me, I'm working on. my laptop and somebody comes by and. hands me something. My instinct is I. take it, right? I mean, and you know, it's free. We kind of think, well, you. paid for it, but it it seems like it's. something that I should eat. Well, there's a couple of things that I don't. do. I don't drink coffee or tea on an. airplane. And the reason I don't is. because a lot of people don't know this, but the water from your coffee or tea. comes from a tank in the airplane,

right? And they they don't clean that. tank, but once or twice a year. Ew. And. so, you know what happens when you. actually have a container you don't. clean very often? It's pretty. disgusting. And I don't even want to go. into the uh the the the chassis of an. airplane to take a look at the rusty old. tank with all the crud that's in the. bottom that they are actually using and. pouring out. Listen, the the place where. the flight attendants are actually. making the coffee looks pretty clean. You know, um the coffee looks okay. I.

can't taste anything, but I, you know, I'm somebody that I know enough that I. care about what I put into my body. And. I would rather get a glass container of. water or coffee or bring better yet, bring your own thermos, metal thermos or. glass thermos. Fill up your own coffee. All right? Obviously, after security and. bring it on and now you know that you. actually have something reliable that. doesn't have weird stuff in. I listen, a. rule of thumb for anybody listening to.

this, keep weird stuff out of your body. Any chemicals, anything you can't. pronounce, anything you have no idea why. it's there. Now that I told you about. meat glue, you know, like it's it's. stuff that you just kind of don't really. want. Even if we grew up with it, listen, there's so many things that, you. know, we're getting smarter about things. that are good for us, but we're also. getting a little smarter about things. that are not good for us. Well, you. know, Dr. I think one of the things. that's really confusing is that there's. just so much information. Where I want.

to go next is since there's a lot of. people around the world that may live in. a place where it's really hard to find. local produce or they can't grow it. themselves. You know, what is the. optimal place where you should be. grocery shopping. and is there a difference between. farmers market and going to your local. market or grocery store? Yeah, you know, it's that's a big question. Um, I would. sort of I'm I'm a pragmatic person, practical person. So, I say, you know,

if you're going to buy food, buy the. best quality food you can within the. most convenient place that you you can. as well. Like, whatever makes whatever. you're able to get access to, you know, like again, I I try to be very careful. not to make people feel bad that they. can't go shop at a fancy organic farmers. market. A lot of people can't. So, let's. say you can't. You're listening to this. You can't. How do you, Dr. Lee, go into. a grocery store? Like, what have you.

discovered based on your research? If. you're going into a grocery store, how. do you shop? Okay. So, when I go to the. grocery store, I go to the produce. section first. It's usually in front of. the store and I'm looking at the stuff. that they put closer to the entrance, which happens to be, if you read this. little signs that they put near the. foods, if it's grown locally, like local. apples or local strawberries, whatever, it's seasonal. That's the seasonal stuff. that hasn't taken an airplane ride from.

South America, uh, been sitting in the. back for, in a in a box for, you know, a. couple of days. That's the stuff that's. more a little fresher coming in. and. local when the when food doesn't have to. travel, it's it's going to be fresher. I. mean, think about when you get on a. plane and you fly someplace far away, you know, you're not fresh that same. day. You got to take a shower, get a. good night's sleep. Same thing with the. food. So, local, you're fresher. So, I. look for that. Even in a regular grocery. store, usually the stuff they put closer. to you, if you read the signs, is going. to be closer. But that doesn't mean that. the other foods that they have aren't so.

good for you. A lot of greens are grown. in places where you can get, you know, uh produce grown and farmed and picked. all year round. Um that's fine. Um uh I. go I go to the middle aisle, by the way. Um and you're supposed to stay out of. the middle aisle. That's also a myth. I. will tell you the middle aisle has some. really really amazing healthy foods. Like what? Okay, you got to actually put. your filter on so you're not looking at. the chips and the candy and all the. ultrarocessed stuff that you might.

snacks you might get there. But you. think about it, you get um uh extra. virgin olive oil is there. Lentils and. legumes are there. Cans of beans are on. there. You know, one of my favorite. beans are actually simple can of white. navy beans. All right. I love them. I. don't know why. When I was a kid, I I. must have had a nice super stew with. them. Are they going to help me burn. fat? They are. Wow. So, studies have. been done by the University of Toronto. looking at people that have metabolic. syndrome. So, they already had a little.

too much body fat. And it turns out that. um by giving people the equivalent of. one can of uh beans to eat five times a. week. So, not every day, five times of. the week, they could actually shrink the. waistline of people by shrinking body. fat in the tube of the body, visceral. fat, by an inch over the course of a. month. Now, how does that work? Well, it. turns out that there's fiber, dietary. fiber, in beans. Now, how you cook them. matters. Obviously, how you serve it.

matters. Um, and you know, use a. traditional recipe. Um and and you get. like bean stew with rosemary and olive. oil and chopped shallots or onions in. there. I mean, it's gonna taste really. good. All right. Um trust me on this. because I I I can make that myself. And. what it does is that that dietary fiber. feeds your gut microbiome. Your healthy. gut bacteria thank you for doing it and. they release um substances that help to. streamline your metabolism so you use. your energy more efficiently. All right.

So, middle aisle. Oh, another place, another group of foods in the middle. aisle that get bypassed. Obviously, dried fruits. You can actually get. cranberries, blueberries, apricots, you can get in the middle. aisle. But here's something that a lot. of people don't pay any attention to, and that is tinned seafood. What? Tinned. seafood. Okay. Okay. Now, what am I. doing with tinned seafood, Dr. Le? Now, follow me on this. Right. when I was a. kid and have I saw a a round can of tuna.

fish. Yep. Now, I've been to my friends. houses long often enough when I was a. kid when when one of those things get. opened up, it smells fishy and it smell. just like wet cat food. Yes. All right. So, I I'd stay away from that stuff like. my whole life. Then when I was doing my. research, I realized that I was wrong. and that tin seafood is a delicacy in. the Mediterranean with really healthy uh. uh diets. And they call them conservas,

like they're conserving it. They're. preserving it. They catch fish on a. boat. It could be squid. It could be. mackerel. It could be sardines. It could. be tuna. Could be a whole bunch of. different kinds of fish. Um they cook it. right away. They steam it and then they. pack it in extra virgin olive oil. So. now the fish has got omega-3, healthy. omega-3s, good for your metabolism, helps you burn harmful body fat. Now. they're packing in olive oil. Now it's. got now it's nice and moist and it and.

olive oil has got the hydroxyol and. olioanthol that helps activate your. brown fat. Then they chop up little. herbs and flavoring seasoning and they. put it into a tin. And the reason they. did that in the Mediterranean is because. in the months they couldn't go out. fishing. All right? They would actually. want to have omega-3s. They now they. didn't call them omega-3s. They just. called them protein and they call them. delicious local foods. But if you go to. Spain, Portugal, south of France, Italy,

Greece, and you go look at, you know, some of their little food stores by the. by the water, you know, by the shore, they will actually you will have stores. packed with these um conservatives and. they are delicious. Fastest lunch I've. ever had, okay, is you get a hunk of. sourdough bread. Sourdough because it's. a it's a fermented probiotic food. The. sourness of sourdough bread comes from a. um bacteria called lactobacillus. Makes. lactic acid which gives you the tangy.

sour sourdough bread. It's great for. you. Hunk of sourdough bread, reach into. my pantry, pull out a tin of conserv, pop it open with a fork and you know and. I've got myself a really delicious when. I open some uh some pickles or. something. Now you get some more. fermented foods. That's a way of getting. a really tasty mouthwatering lunch. And. what I do, by the way, for at night, if. I um so busy I don't have time to cook. dinner, um but I'm hungry, right? And.

it's and and I'm like, "Oh, I got to eat. something, but I didn't plan dinner or I. missed dinner." What do I do? I will. take um uh I'll take a a pot, boil some. water. I'll look for some, you know, good pasta, ideal organic pasta. I'll. boil it up. Okay? I take a a stainless. steel pan and you know what I do? I I. heat it up with a little extra-virgin. olive oil and I will crack open a tinned. seafood thing. Might be mackerel, sardines, could be anything. Okay.

Muscles, clams, uh squid, and I will. just cut those up real briefly and I'll. slop throw them right into the cooked. pasta. Heat it up. Take a little tube of. of double concentrated tomato uh tomato. paste. Little squirt in there. Flip it. around a couple of times. And man, my. whole house smells great. And now I've. gotten like a gourmet meal I just made. myself with conservatis you find in the. middle aisle of the grocery store. And. more importantly, all of those things. help me lose weight and they're not.

expensive. Yes. Okay. So, this is Dr. Lee, that's the trifecta. That's right. So, again, middle aisle, it's got lots. of good stuff. You got to filter out all. the bad stuff, but go for the good stuff. um that you can actually find. that that. to me is really the important thing is. that uh I my message is that you should. really try to align the foods that you. love to eat that research has discovered. can help you burn body fat, improve your. metabolism, help you stay healthier, get. to that next level of health and eat.

reasonable amounts of it, prepare it. with other ingredients that are actually. going to light up your health and just. enjoy. I love that. Dr. Lee, you have. been so generous and so passionate and I. feel. unbelievably empowered by everything. that you've shared with us. And I know. that the person that's listening is. like, "Okay, what do I do? What do I do? There's a lot. What do I So for the. person listening who wants to lose.

weight, who would like to really focus. on simple steps to take to unlocking the. power of your metabolism and losing some. weight this year and just generally. being healthier? What are the top three. things that you would recommend the. person listening do immediately starting. today in order to achieve those goals. using your research? It's going to be a. lot easier than you think. Great. First. thing is for your beverages,

don't drink anything except for. um coffee, tea, or water. Okay? Now, I. drink coffee all day long. Don't put. dairy. Milk in it. You can use nut milk, okay, is fine. Um uh dairy contains. saturated fats, but more importantly, those saturated fats bind to the good. bioactives in coffee and tea, and then. you don't actually absorb them. they. just kind of like go get flushed down. your system. So for beverages, all. right, eliminate all the beverages.

except for water, coffee, and tea. All. right, that's one thing that you can do. immediately. The second thing that I. would actually say is um uh cut down or. cut out on ultrarocessed foods. Now, ultrarocessed foods basically foods made. by a factory containing, you know, 20 or. more ingredients, most of which you. can't pronounce and you don't know why. they're in there. It's, you know, that. old saying that your grandmother. wouldn't recognize them as food. All. right? And they don't look like the. original food that they were. It, you.

know, it sounds like it's not punitive. It's just that if it comes in a box or a. can and it's got to read the ingredient. label, if if it seems like it's like not. the kind of food that you'd recognize, you couldn't make it yourself. You know, you can't make animal crackers yourself. at home. You know, most people can't. Um, that's an ultrarocessed food. Cut. down or cut out those. All right? and. instead swap them in with what I would. say plant-based foods. I'm not telling. you to be a vegan. I'm saying just start. adding some things uh that are that are.

uh more in the veggie side of things. And it doesn't have to be even green. Green's good. Definitely eat green, but. you know, it could be colorful red. Eat. the rainbow, as they say. Um that's. that's good. That's a swap in. That is. that is actually in with the in with the. good stuff. and then you know cut down. or cut out the other stuff. That's the. second thing. And the third thing I. would actually say is um don't eat too. much. All right? Eat slowly so you can.

actually pay attention to your body's. signals. Eat what you eat what tastes. good to you like your preferences. But. don't eat too fast. Let your body signal. to you when you're satisfied but before. you're full. I'm good. You know like we've we've had. that, right? I mean, you're you're. eating with friends and they want you to. keep on eating and you're like, "No, no, I'm good. I'm good." That's what you. want to aim for. Not that I'm full. I'm. full. I'm good. Thanks. I'm good. Aim.

for that. All right? Because that. actually limiting the volume that you. eat is going to be a big start u for. helping your own hard wiring start to. burn down that extra body fat along with. the plant-based foods, along with a. coffee and a tea. And by the way, even. water, cold water can actually help you. burn down body fat by increasing your. metabolism. You know why? Because cold. water in the core of your stomach, the. core temperature, guess what? Triggers. your brown fat. Oh, it's cold. That must.

be hibernating. Let's go ahead and fire. up that brown fat. So, you'll start to. burn down some extra body fat just by. drinking cold water. So, those are good. food related things. And then I would. say, and this is a topic for a whole. other conversation, is like get in. motion. I'm not telling you don't have. to hire a trainer. You don't have to, you know, go to an expensive gym. You. don't have to buy workout equipment for. your, you know, basement when you've got. other things to do with your money. But. stay in motion. Go for a walk. You got a.

bike, go for a ride. You got a friend, go out and gossip with your friend and. go for a walk outdoors. That's the thing. you want to do. Those things burn down. energy. They take energy. They they. consume your fuel. Food by alone is very. very helpful. Food plus movement, exercise really good. That's sort of. like the those are two things a. double-barreled approach that anybody. can do very very easily. How can. following your advice about the food to.

add into your diet this year improve the. quality of your life? Oh, listen. If you. felt that some of the foods I was. talking about made your mouth water, then you know that following this kind. of advice is going to make you. appreciate your food. So, okay, here's. here's a and by the way, by when you. appreciate your food, your quality of. life automatically increases, right? So, this is what I always tell people like, uh, oh man, I don't know if I could eat.

healthy food. And what I tell people is. go to your local Mediterranean or Asian. restaurant and just get the menu. Come. back home with a magic marker and. probably don't steal the menu. Ask if. you could borrow one at home and just. circle the foods that you actually like. And then I will tell you, it's very easy. to find the ingredients in those foods. that light up your metabolism that can. help you burn down body fat. And don't. eat too much of it. Just savor it.

Dr. Lee, what are your parting words? uh the same words I started with love. your food to love your health. That's my. big belief. Like I think that everyone. can have joyful eating if you follow. your preferences and just be mindful. that you should just really enjoy and. savor the healthy food that you already. love. I I'm gonna tell you what I love. I love you, Dr. Lee. I know the audience. is just going to go crazy over.

everything you just taught us. And so I. absolutely have to have you come back. and talk about metabolism. And if you. love spending time with Dr. Lee, I'm. going to tell you something. I want you. to send your questions in. Just go to. melrobins.com or put them in the. comments below. But melrobins.com is the. best place to put them because I know. that you are going to want more from. him. So Dr. Lee, we are going to have. you back. I'll make sure that we bring. the audience questions, but I just. cannot thank you enough for spending.

some time with us here in our Boston. studios and really truly empowering us. with everything that you just shared. Thanks for having me, Dr. Lee. Thank. you. Thank you. Thank you. And I also. want to thank you. I want to thank you. for taking the time to listen to. something that is going to improve your. health. And I wanted to be sure to tell. you in case nobody else does today that. I love you and I believe in you and I. believe in your ability to create a. better life. And there is zero doubt in. my mind that if you take everything to.

heart that Dr. Lee shared with both you. and me and you try it, you're not only. going to feel better, you're going to. get healthier and that is going to help. you live a better life. All righty. I'll. be waiting for you in the very next. episode. And I want to thank you for. being here and listening and watching. all the way to the end here on YouTube. And didn't you just love him? I loved. him so much. And you know what else I. would love? I would love it if you would. hit subscribe because it really supports. me. And I know you're the kind of person. that loves supporting the people that.

support you. And it tells us that you. love these videos. And if you want. another one, I'll be waiting for you in. this one as soon as you hit play.