How To Prevent & REVERSE Disease With THESE FOODS To Live Longer | Dr. William Li

Welcome back, my friend, to the school of greatness. It is a beautiful day.

It's a blessed day, and I'm grateful.

For another opportunity to live on purpose.

I hope you're doing well today.

I've gotten so many messages lately from.

So many of you who have just.

Been so grateful for the content we've been providing for the interviews, for the guests. And it means a lot to me. Every time I get a message from someone on social media, or when someone comes up to me on the street and just says hello, and their biggest takeaway from the show, it really means.

A lot to me.

And I was traveling the last couple weeks doing some press for the new book that's coming out called Make Money Easy. It's coming out very, very soon. If you haven't got your copy yet, make sure to go to Amazon right now and get your copy of Make Money Easy, create financial freedom and live a richer life. But so many people have just been coming up to me lately and really thanking me for the show. So it means a lot to me. If you see me out on the streets anytime in LA or if you are coming to one of the book tour stops, that's right, I'm going on tour seven cities. We're going to Austin, Texas, New York City, Boston, Massachusetts, Nashville, Tennessee, Los Angeles, San Francisco, and San Diego. Just let me know your favorite part of the show. What's really resonated with you? How it supported you in your life. That's what this show is all about. It's to help you improve the quality of your life. And I hope this episode does that for you.

We have got a big one.

His name is Dr. William Lee. He's a physician, a scientist, and a researcher. and we had him on the show before. It got millions of views over on YouTube and the audio, but he is back. And Dr. Lee reveals how our gut bacteria communicates with our brain, our immune system, and overall health in ways that we are just beginning to understand. He's gonna share some simple changes to our diet and lifestyle that you haven't heard before on any other show on how it can nurture beneficial gut bacteria and potentially adding healthy years to our lives. We all wanna live longer, and we all want to live healthier with the current days and years that we have. His practical approach proves that optimizing your longevity isn't about expensive biohacking, but about working with your body's natural healing systems. He needs to share the four specific gut bacteria that stand out in people who live beyond 100 years and which foods help them flourish. This is going to be so powerful. Please share this with one friend and really send this out to a friend that you could improve the quality of their health, or maybe their mind's been a little bit foggy, or they've been feeling stressed or anxious.

There is so much that's connected to.

The gut, what we eat, and our mood and our brain health and our brain function. So it's not always about losing weight or something like that, but it's about optimizing the way our brain and our immune system work in tandem. And that's what this is about. So share this with one friend. If you're enjoying this, please leave a review over on Apple Podcast or on Spotify. Make sure you're following us on those platforms as well so you can stay up to date on all the biggest guests that we have coming out every single week. And also make sure to get a copy of Make Money Easy, the new book, which is about creating financial freedom and living a richer life. And if you wanna come see me live in person, I'm going on tour. You can go to lewishouse.com/tour to get your tickets right now. I'm very excited. I hope to see you guys there. Thank you for all of your support, as always, for being here and listening to this show. Without further ado, let's dive into this episode with Dr. William Lee. this podcast is sponsored by Northwestern Mutual. Everyone wants to feel good about their finances, right? Well, that's why I've had life insurance with Northwestern Mutual for years. Their financial professionals ask the right questions, truly listen, and help uncover opportunities most people miss. I've seen it firsthand. Northwestern Mutual has been a part of my journey from the very beginning, providing the security and peace of mind I need as a human and an entrepreneur. Find a better way to money@nm.com, the Northwestern Mutual Life Insurance Company, Milwaukee, Wisconsin, paid testimonial by a Northwestern Mutual policy owner.

As America's leading business lender, Bank of America is on your corner and in your corner. With $215 billion in business loans and over 3,700 business specialists across the nation, We help businesses thrive so communities prosper. What would you like the power to do? Learn more at bankofamerica.com/localbusiness Bank of America, official bank of FIFA Club World Cup 2025. Copyright 2025 Bank of America Corporation. All rights reserved.

Father's Day is coming up, and for lots of dads out there, dad doesn't quite cover it. They're groundskeepers, patio whisperers, and rogue leaf vigilantes too. So this year, show dad some love with gifts from the Home Depot. They've got fast free delivery on handy gear that helps dad do his thing. We're talking Ryobi cordless outdoor tools like the Ryobi 40 volt expanded string trimmer. Find the perfect Father's Day gift at the Home Depot. Shop in store and online at homedepot.com, free delivery subject to availability.

Welcome back everyone to the School of Greatness. Very excited about our guest. We have the inspiring Dr. William Lee in the house.

So good to see you.

Thank you for being here. Good to see you, Louis. Thanks for having me. Very excited about this because you've been on the show a couple of times and you've been a researcher, a scientist, a physician for many years, mostly helping people figure out about how to cure cancer. That's kind of where your background is around the cancer world, but you've also gone in different places around medicine and science and research. And currently, you're diving in deep into the longevity topic, which is really interesting. We were just talking off camera about a new approach to what you're seeing that the super centarians, I guess, are experiencing. And a lot of people want to know right now how to live longer, but also how to live healthy how to have a good health span as well. Because it's not fun if you live to 100, but for 25 years, you're on machines, you can't walk, you can't move, and you're not healthy. And so I think that's what a lot of people want. So the first question I want to ask you is, why do you think people care so much about being immortal or living for as long as they can? And what are some of the new things that you're seeing in the longevity world?

Great questions. Okay, so first of all, my, I am a cancer researcher, but I will.

Tell you how I got into cancer.

Research and then ultimately into longevity research. I'm interested in common denominators of health or of disease. So in other words, you know, in, you know, in academic research, you see people taking an inch of a territory and diving a mile deep, and they're super experts in this stuff. I took a different approach. I wanted to figure out, like, you know, how everything was interconnected and what are the common denominators between cancer, heart disease, blindness, arthritis, Alzheimer's, like, if you could drain the Pacific Ocean, how do all those islands connect? And my feeling is that if you could get an economy of scale of knowledge, if you could figure out those connections, you could pull the bow back.

And send a single arrow through multiple conditions at the same time.

Really? that's my, that was my approach, which is why I started the angiogenesis foundation. It's a not-for-profit organization. It's focused on the common denominator of blood vessels. Wow. 40 million, 40. It's, we've got 40, 400 miles worth of blood vessels in our brain. And that's a fraction of the 60,000 miles of blood vessels in our body. And it connects every organ, every cell.

And so.

These are the highways and byways of health. And when they're messed up, compromised, diseased, that becomes the common denominator of disease. So that's really kind of like my unique angle to look at diseases, anything from cancer to blindness to wound healing. And now I'm looking at aging, you know, in a slightly different way, which is I've had a whole career of building brick by brick, looking at what are the hallmarks of hallmarks of cancer.

Hallmarks of diabetes, hallmarks of aging now.

All right? And that is actually how we advance the science. That's how we advance our understanding of ourselves.

And the quest for longevity, immortality.

Okay? I like how you said the quest for immortality being an ages old Enterprise, okay?

Pursuit.

Pursuit is, I think, is part of our humanity. Like we always want to know how we can actually go beyond our own limitations. I think that's probably ultimately what has led this interest.

And of course, it's a huge interest now.

I mean, if you look at the success of books like Outlive by Peter Tia and David Sinclair's books, people, you know, are gone, they go gonzo over these like incredible books written by really amazing people. But I'll tell you, the first emperor of China, okay, set off to try.

To find that little elixir, the vial.

Remember that Indiana Jones movie where they're looking for some, like, vial of immortality? Hey, you know, this has been going on for a long time, and the first emperor of China didn't find it. he wound up dying. And before he died, he built, like, the 10, 000 Terracotta Warriors to look over his tomb. That was his ultimate solution to immortality. That was before science, before Google's Calico to try to conquer blindness, before all the amazing work that's going on right now to build up those brick by brick by brick, you know, and putting in the grout in between to be.

Able to build off that wall of understanding.

So. we are still looking. We're beginning to have a better understanding. But my approach to it is to say, like, all right, so what are the common denominators of people who live a really long time? What are we finding? And, you know, my friend, and I think yours is Dan Buettner, you know, from the Blue Zones, the guy is amazing because he found like, oh, it's place, it's where you live and where you do, what you do in terms.

Of where you live that actually can contribute.

So I'm a researcher, so I take a, I ask that same question from a slightly different perspective. Right, right.

Yeah, he has a number of different like things with community and your activity level and the foods you eat and having a purpose and kind of these, he's into beans. Beans, big into beans, right?

Yeah.

And, but that may not necessarily like, I guess, be the only solution, right? If you follow these kind of core tenets that he has from the blue zones, and we're also seeing that some of those blue zones are no longer blue zones, I think, or their diminishing in their blue zones because of the way people are changing their food intake or things like that, I think, right? Like in the places where people are eating more plant-based foods.

And there may be more blue zones that haven't been discovered yet.

Interesting. And so what are the new things that you're observing that most people aren't noticing about people that live well into their hundreds?

All right, so let me take you on a little bit of a journey into our gut. Now, everybody knows that gut health is important for overall health. And even the people who are the experts, you know, and I've gotten into this space now, we don't know entirely.

We don't have the whole answer. All right?

And you know you're talking to a real scientist when, because real scientists tell you we don't know everything.

Right.

All right. So, but what good scientists do is they observe.

We take a look at what's going on and we see what is common, what we've come up with ideas. And so what's really interesting is to.

Think about gut health, not just in.

Terms of somebody in the middle of their life, you know, like a 30.

Or 40 or 50 year old person.

Who, you know, has inflammation and how do I actually get over my autoimmunity, that's important too. But I got interested in it because we're beginning to understand that people who have dementia actually have problems with their gut health.

And what is the connection between your.

Gut and your brain? Well, that's a gut-brain axis. But what if the problem with Parkinson's, Alzheimer's, you know, vascular dementia, what if the common denominator actually isn't the little sticky plaque or the little single molecule that people have been diving on and.

Billions of dollars have been spent. What if there is another factor that has been hidden in plain sight, which.

Is our gut bacteria. Wow.

On how the gut impacts the brain.

The brain, yeah. And until recently, we didn't have the tools. We didn't have that, the tools in a toolbox to be able to look at it. But today, and this is pretty new, we can actually Take a sample of poop, okay? Send it off to a testing machine. And I'm oversimplifying, obviously. And get the lab details on the bacteria.

Get the lab details.

And, you know, we are able to do the crime scene investigation of our poop to figure out what bacteria are in there. And we get a pretty good approximation and we can find out what are the standouts, okay? So, look, there's 39 trillion bacteria. You can't count every single one.

39 trillion.

Yeah, in your gut microbiome.

Wow.

So we can't get every single one. But if there are standouts, oh man, you've got like four or five really bad guys that are like popping out in high levels, we know you got a problem. Or if you're missing a handful of really good guys, all right, we're beginning.

To say, maybe these good guys are.

Playing a bigger role.

And this is the story that's emerging.

On dementia, that your gut vector, and.

By the way, it's not just in.

Your poop, your gut starts in your mouth. And we're beginning to realize that gum disease and bacteria that are either growing or not growing in your mouth might actually be one of the trigger points for dementia.

Gum disease.

Gum disease.

Wow.

Gingivitis. All right.

What is so? Okay, so it sounds like it starts with the mouth and then it's the gut because what you put in the mouth is going to be in the gut as well.

That for food, yes, but. But all throughout, from your mouth all the way to your tailpipe, you've got bacteria growing.

Yes.

By the way, so the two biggest concentration of bacteria, when you talk about.

Gut bacteria, one is in your mouth.

Our mouth is packed with bacteria, good bacteria. When bad bacteria overgrow, you get bad.

Breath, you get cavities, you get gum.

Disease, you get all the things that, you know, like you, you know pretty quickly, right?

Or you've been there, you've been there for sure. Okay.

When you're, so there's a big concentration.

In your mouth and we're beginning, we're.

Still beginning to figure out what those are. Your lower gut, which we classically think as gut bacteria, your gut microbiome, you know where it is in the gut? Do you know like what part of the gut anatomy wise?

Like what section of the gut?

The lower gut?

Yeah, lower gut.

I have no idea.

So, you know, imagine your gut from mouth to end, anus, 40 feet long.

Okay. Is that what it is?

Yeah. The last 25% is your colon. Uh-huh.

Right.

You've heard of colon cancer and everything else or colonoscopy. So that's the last part. It's like, it's basically where like everything gets, all the stuff gathers before you get rid of it. But that's actually where the gut bacteria is.

And it's in a particular part, a.

Little sack in your colon called the cecum, spelled C-E-C-U-M. And you know where the, what's near in the cecum?

It's the appendix.

Now, a lot of people have had their appendix out. Okay, we used to think it's an unnecessary organ. Maybe, just maybe that appendix plays a.

Role that we didn't suspect.

What's that role?

We don't know, but we suspect it might play some air traffic control role for your gut microbiome.

Wow.

All right. So what I get excited about is.

New discoveries about our body that we didn't know. By the way, we're talking about gut brain. Do you know that recently we've discovered that your brain has its own microbiome?

We've got bacteria that grow naturally, healthily in our brain.

Wow.

And it's 20% of the same bacteria that's in our gut that's actually found in our brain.

So they're connected?

We believe so.

Because we used to, I mean, correct me if I'm wrong, but we used to treat like Alzheimer's and dementia as focusing on the brain, correct? Let's look at the brain and see what's wrong or what's off and try to treat the brain.

Yeah.

Versus now you're saying, well, it's the gut, it's the whole body that's connected to the brain, so we have to look at everything.

And we're beginning to sort of ask new questions about what might be some of the contributing factors, not just the tiny little plaques in Alzheimer's disease, because by the way, we've actually made a.

Little bit of progress in that area.

But after billions and billions of dollars, like we haven't made enough.

Really? Right. I mean, if you think about it.

Like if you wanted return on investment, you would not actually call Alzheimer's research to be good because for the bang for the buck that we put in there, we're actually getting very little bang.

We still don't know how to reverse Alzheimer's or prevent it, I guess, or.

Not really. But I'll tell you that what I'm excited by is this idea that maybe there could, this is the theory, could there be some bad bacteria or the absence of some good bacteria in your mouth even, okay, or the lower gut that actually is a trigger for Alzheimer's or Parkinson's? Wow. You know, by the way, there is a, there is a bacteria, a probiotic that's been researched to show that it can actually.

Really slow down the symptoms of Parkinson's disease.

It's called Lactobacillus plantarum, and it's a probiotic called PS-128. And, you know, it's surprising that a.

Probiotic could have such a profound effect on the brain.

What is that called again?

PS, like Paul and Sam, 128.

And the actual bacteria is called Lactobacillus plantarum.

Okay, so, I'm just sharing with you discoveries, okay, about the brain. And so what I got interested in terms of longevity, and I'm not a neuroscientist and I'm not a dementia specialist, but I am somebody that is sort of really good at framing out, if there is a connection between gut and brain, maybe we should be looking at the connection between gut and longevity.

Interesting.

And that's where some of the really exciting new stuff is coming out as well.

And so what is the main things that you've been able to observe then about the gut and how it relates to people that live over a hundred?

So first of all, people who live.

To a hundred are called centenarians, right? Sent like a hundred.

And we think that if you could look to a hundred, like that's a hundred candles on your birthday cake, like.

That'S a big deal.

That's a big deal. Right?

That's a big, that's the big birthday.

That is. All right.

Now, I have to tell you, my.

Great uncle lived to 104.

Wow. Okay. I was at his 100 birthday party and I saw 100 candles on his cake. That's impressive. Yeah.

So I know it can happen in my own family.

Did he have the energy to blow all the candles out?

Not only did he have the energy.

To blow the candles out, he planned the party himself. Wow. Okay. He invited the guest list. He actually, I mean, he made the guest list. he planned the meal, you know, he hosted the thing. So, so it's possible. Yeah.

Okay.

Now, most people think that, you know, living to 100 would be like a crap shoot, a long shot, like, oh, if I could in a healthy way.

I live to 100, be great.

But, you know, because in this, I've been doing some research on this, it turns out today, you know how many people live are 100 years old?

Now, I think you said it was close to a million or over a million?

Today there are 722,000 people who are.

Centenarians living in the world.

Almost a quarter, three quarters of a million of people that are 100.

That's a lot of people.

That's a lot of people. A lot more than most people suspect. And what that means is that it is possible to actually get to there.

Which means that we can begin to study these people.

And that's where, like, I think some of the most exciting and provocative stuff actually is.

Right.

So.

And people are studying their gut bacteria.

Yeah.

And now we can just, now we.

Can actually study the poop. Wow.

And the microbiome of people who are.

A hundred and older.

You ever walk out of the grocery store or fill up your tank and just think, how is everything this expensive? Feels like prices are going up everywhere. And how great would it be if just once Something actually just went down in price. Well, at Metro, that's exactly what's happening. They've lowered their prices and are giving you a five-year price guarantee on talk, texts, and data. One line now 20% lower. Family plans also lowered. Oh, and you also get a free 5G phone, all with no ID required and no activation fees. Stop by your neighborhood Metro store. Visit metrobyt.com or call to find out about their amazing offers. Bring your number, not available if currently at T-Mobile or with Metro in the past 180 days. Guaranty covers monthly price of on network talk, text and 5G data for customers activating on an eligible plan. Exclusions apply. Details@metrobyt-mobile.com When I got injured playing football, everything in my life changed. My dream disappeared overnight. I was broke, crashing on my sister's couch, couch stuck feeling sorry for myself. But then I made a choice, stay stuck in that pain or adapt a no bull mindset and build something new. And that choice changed my life. The no bull mentality is what no bull is all about. No bull is the footwear brand for those committed to getting stronger physically, mentally and emotionally. Known for their award winning shoes, no bull continues to raise the bar with the all day rip stop. I am a huge fan of these engineered for versatility, The all-day rip stop is designed to perform from early workouts to late nights and everything in between. With a soft foam midsole for comfort, targeted breathability, and a rip stop upper for extreme durability. They keep me moving comfortably all day long. I am a huge fan of these shoes. No shortcuts, no excuses, just commitment. That's the Noble mindset. Exclusively for our listeners, Noble is offering 30% off your order. Visit nobullproject.com slash greatness for 30% off your entire order. That's nobullproject.com slash greatness for 30% off. This is an advertisement from BetterHelp. You know, one of the biggest stigmas we still need to break, especially for men, is the idea that asking for help is weakness. In reality, it's the most courageous thing you can do. Taking care of your mental health doesn't make you soft. It makes you strong, focused, and grounded. We live in a world that puts a lot of pressure on men to man up, stay silent, and just push through. But bottling it all up only leads to burnout, anxiety, or worse. And the truth? It's okay to struggle. It's okay to not have all the answers. And there is real power in opening up. BetterHelp is the world's largest online therapy platform, helping over 5 million people get the support they need without the hassle of waiting rooms or long commutes. You can talk to a therapist from wherever you are and switch anytime if needed. As the largest online therapy provider in the world, BetterHelp can provide access to mental health professionals with a diverse variety of expertise. Talk it out with BetterHelp. Our listeners get 10% off their first month at BetterHelp.com/Lewis. That's BetterHLP.com/Lewis.

So, centenarians are people who live to 100. But it turns out that there's something called a super centenarian or an old name super ager.

And these are people that live to 114, 115 years old. All right.

And, like, they're really interesting. So a research study was done out of Italy looking at people across the lifespan from young adulthood, you know, like 20 to 40, 40 to 70, 70 to 90, 90 to 100. and then like the Superagers, okay, like 100 to 115 or under 14. And in today's technology, all right, like believe me, I think that wearables are great. I think that, you know, biohacking devices are quite amazing, but I think it's even more amazing that we can actually study the gut microbiome of like these Superagers.

Sure.

So the question is, is there something in the gut microbiome in super agers, 100 and above, that pop out as important? It's not present in people who don't live that, that long. Okay.

It turns out.

There are four bacteria.

That are standouts in people that live to 100 and Beyond.

Does that mean there are four bacteria in people that live a hundred beyond in their, their gut bacteria that people under 100 don't have.

They have more of it.

Gotcha.

They have more of it.

Like, they're like, and for them, it really stands out as, as super big spike. Okay, these four bacteria. You want to hear about them?

Yes.

All right. They've got names that one of the names you might have heard of, I think we talked about it on my last time I was on a podcast, but there is four bacteria. One of them is called Oderobacter.

Okay.

Oderobacter.

Oderobacter.

Okay. One of them is called Oscillobacter. One of them is called Kristin SinenellA. And then the fourth one is our old friend, Akkermansia. And we've talked about Akkermansia before, which, you know, it's sort of been making.

The rounds as a important gut bacteria.

I think the last time I was here, I was telling you that there have been discoveries that if you have cancer and you're on immunotherapy, which jacks up your own immune system to attack.

The cancer, it's not chemo.

It's one of the most natural ways of approaching cancer. It's resulting in complete responses, meaning stage four to stage zero.

Okay. Turns out, acrymancia Having this gut bacteria may wind up being one of the critical pieces that you have to have to connect the dots to for that.

To happen, okay, to really get a great response.

To help you reverse cancer.

Yeah.

To help your own immune system.

Wow.

Okay.

Interesting.

Gut bacteria talks to your immune system. 70% of your immune system lives in your gut.

All right.

And so you've got the right bacteria. They know how to speak the right language to your immune system to tell it to do what it's supposed to do.

70% of your immune system lives in the gut.

Yeah, exactly.

Where's the other 30%?

Scattering different tissues in your body. Really? Wow. But you know, by the way, you know where the immune system lives in the gut? It's actually in the wall of the gut. Think of your gut as a garden hose. Cut that garden hose open and look in the cross section.

There's a little empty stuff in the middle.

That's where the bacteria live. That's where your immune system is. Your immune system lives in the wall of the of the garden hose inside the wall.

And the bacteria live inside the cavity.

Of the garden hose.

And they talk to each other like.

College students shouting at each other through a cheap wall in a dorm room. So the immune system is kind of.

Like the insulation in a house. Is that right? In the walling of the house? The immune system lives in the wall.

In between the drywall of the house.

Yeah, so it's kind of like the insulation.

Exactly. Exactly. Inside the drywall.

Yeah.

And whatever's in the house is the bacteria. Exactly. The people, the dogs, the cats, all moving around.

Plants, whatever, yeah. Exactly.

So what do we eat that affects.

Our gut microbiome, the healthy bacteria, directly affects our immune system.

And impacts our brain.

And then it impacts our brain.

How much of what we eat impacts our brain?

More than we think. More than we think.

Like either giving us clarity and focus versus cloudiness, giving us- you- know, that's.

What I'm working on right now, and I do know that there are people that are working on this. So, you know, you, you laid it out the right way, Louis. You eat something, it goes into your mouth, it tumbles down through. Whatever our body, our human body, our human cells don't absorb goes on to feed our gut bacteria. Okay. Or poison our gut bacteria in the case maybe. So, you know, you put something good in your system, it's gonna do something good. Put something bad in your system, it's gonna like mess up the bacteria. All right. And then our bacteria then begins to talk to our immune system, our brain. It helps to work on our healing mechanisms as well. I study angiogenesis, how our blood vessels grow, that circulation. I've done research, there's one bacteria called Lactobacillus ruteri. And we found that if you have a wound, in the lab and you feed these animals with a wound, this probiotic in their drinking water, you actually double the rate of wound healing from the inside out.

Really?

Yeah.

It's like Wolverine.

So you become Wolverine without the claws.

So there's a probiotic that you can drink as a human now also.

Well, it's a probiotic. You can chew it. Yeah. Lactobacillus rhamnosus. So Lactobacillus rhamnosus, by the way, is an amazing bacteria because it It's normally in the gut. It's a healthy gut bacteria. So, you know, like we, we pulled it out and made it in something, but it's normally in a gut. Um, used to be present in everybody after the 1930s and forties, with the advent of antibiotics coming out, like it became, maybe it's there, maybe it's not, not surprisingly. Okay. And so a lot of people don't have it, but this bacteria lowers inflammation.

Improves your immune system.

And by the way, we do know.

For a fact, this is one bacteria.

That text messages your brain to release.

A social hormone called oxytocin.

Oxytocin is the social hormone that your brain releases when you are super happy to see somebody. Go to the airport to meet a friend or a relative you haven't seen for a long time.

You give them a big hug.

You feel great. Oxytocin. Wow. Oxytocin is what your brain releases when you have a kiss. I'm not talking about like peck on the cheek. I'm talking about deep passionate like French kiss. Oxytocin.

Oxytocin is also what your brain releases.

When you have an orgasm. Okay, so this is a very important brain hormone. This bacteria makes your brain release it.

Okay.

This isn't a drug, this is just.

Like a- this is like, I'm just telling you, normal, well, I'm telling you, this is a normal physio, I'm talking about the physiology, like how does it normally works? Okay, by the way, moms would.

Give.

The babies, her babies, this bacteria because, and this is like a crazy story, that normal gut bacteria at around.

Seven.

Or eight months of pregnancy, there'd be.

A signal sent to the gut, Hey.

You know, the cake's almost done. All right, bun's almost ready to come out of the oven.

All right. And then these bacteria would hit your.

Ride in a blood cell. It's like calling an Uber. And then take the bacteria, your normal blood cells would take the bacteria, drop it off at the nipple, right? Uber, okay, destination. And then when the baby takes their first suckle, They get the rush. They get the rush of the bacteria. That's how, that's another way that moms.

Actually get babies there.

They get the injection of bacteria, including lactobacillus rhamnosus, right? Okay. This bacteria, so it's important to do breastfeeding then? Oh yeah, it's part of the reasons. You also get immune cells and a lot of other good stuff from breastfeeding.

Side note, how long should a mother breastfeed? A newborn.

You know, I think it's very individualized based on the mom and the baby, but like, I would say that the categorical yes, unless there's a medical reason not to do it, is you should definitely breastfeed. That's like the non-controversial thing.

100%.

100%.

Breastfeed. Don't go right to a bottle or formula or something like that.

Because mom, I can tell you that the companies that make formula, they can't mimic mother nature.

They cannot.

They can try, but they can't do it. Not anywhere close.

Right, so unless there's some reason the mother is unable to do it.

Yeah, I mean there are legitimate medical reasons where it's impossible, there's complications, all that kind of stuff, and I totally get it. Then you got to make accommodations for it, but still, it is always better for the baby, for the mom to actually breastfeed. By the way, so I'm, you know, diving into all this stuff. You find all this, like, fascinating stuff out about the gut microbiome. And from the beginning of Life, like babies, all the way to the. To the far reaches of Life, like these super agers, they've used four bacteria, by the way. You know, the odorobacter, the oscillo bacter, the cristinella, the acromania. They all do, they all play functions in the body, and we're figuring them out. They improve your metabolism, they lower inflammation, they help your immunity, they lower your cholesterol. Okay, they help your brain health.

Wow.

So all the things that we know are important, these bacteria seem to be.

Doing the job in the super agers. And there are foods that we can.

Eat to grow these bacteria, to cultivate these bacteria. Oh yeah.

What are the key foods that we can eat to cultivate the best bacteria to help us live longer?

So, you know, among all these four, let me kind of just throw a few out there for you. It turns out pomegranate is really good. It's got bioactives like ellagic tannins that actually help your gut nurture the Akkermansia.

Mmm, okay.

It turns out that chili peppers can do the same thing. Um, black raspberry turns out can do the same thing. Oh, by the way, for acromania, here's like a new discovery as well.

I'm all about, like, my, my science.

Background is all about discovery and, like, pushing the frontiers of things. He on acromania, it's a bacteria. A bacteria has a shell around it.

Like a beetle has a hard shell around it.

Recently they've discovered that around acromania, the shell of acromania, there's a piece. of the acrylamide that they gave it a name. It's called P, as in Peter, P9.

All right. They've now discovered that that P9 bacteria.

The P9 fragment of acrylamide, actually causes your body to secrete its own GLP-1.

Which is the fat burning.

Which is the same thing that we use for prescription weight loss drugs.

Your bacteria has been doing this, your.

Healthy bacteria has been doing this behind the scenes this whole time. Interesting, right? So this is what I'm saying is like, you know, we learn a lot from pharmaceuticals, but we might actually learn a lot more from what the gut bacteria are doing. Mother Nature's kind of like- so fascinating.

It seems so it seems like how much disease stems from the gut?

More than we think. Yeah. You know, probably a good number of our neurodegenerative diseases like dementia, I think that a lot of the diseases of aging, for sure, the chronic diseases, we do know that diabetes is from- oh.

Yeah, oh yeah, absolutely.

Cancers are from the gut. Probably cancer, probably cardiovascular disease, you know, like the big ones, you know, all the big ones are diabetes, cancer, cardiovascular disease, neurodegenerative diseases, probably even lung diseases.

The, what, you know, the society is talking a lot in the last few years about mental health. Like it seems like there's a lot more anxiety, depression, ADHD, and these types of mental health conditions or diseases that are, that are accelerating in mass numbers. Based on what I'm hearing you talk about, it almost sounds like if we stop thinking about mental health, not stop thinking about it, but focus more on gut health. It sounds like it connects to the brain and the mind and it'll create more alignment in ease versus disease.

More, it's a new frontier.

It opens up the avenue for more solutions. And by the way, because the gut.

Also connects to other parts of our body as well, you know, again, remember I told you, like I'm all about the common denominator. Pull that bow back and send a single arrow through as many things, many problems as you can. Imagine if we could actually tackle mental health, mental wellness, and physical wellness all at the same time. And, you know, gut bacteria clearly plays a role. It's not, you know, it's not the only thing, but, you know, it is the undiscovered country. Because there's a, who is the, the.

Doctor, Dr. Emeran Mayer, I think it is. I don't know if he's got a book called Gut Brain Connection, I think, something like that, that's talking about these things as well. And it seems like a lot of the things that are stemming from the brain disease or challenges is in the gut. And it's also linked to longevity, it sounds like as well.

Exactly.

Exactly. Well, this is what we're beginning to really, I would say, unravel and take.

You know, go into the layers of.

The onion to say, all right, if.

Gut health is important for you in.

Your, you know, normal active adult life, which we now know it is, what role could it play towards actually fostering.

Supporting, maybe even triggering those signals for longevity.

I mean, maybe, listen, I mean, so I always talk about our body like this. We're all different, you know, we've got different genetics, we've got different, you know, like, of course, most people say they've got different metabolisms, but it turns out that when we are born, it's like taking a laptop out of the box. Our operating system is all set. When we, when you and I are born, my operating system and your operating system pretty much the same. Our OS was exactly the same.

Exactly.

All right.

And so why is it that our, I mean, maybe your metabolism, my metabolism are closer than more different, but, you know, 'cause we take care of ourselves. But, why is it that people develop such divergence, so different.

Metabolisms, for example.

Or maybe longevity patterns? And it turns out, you know, just like your laptop, you know, if you take care of your laptop, you turn it off at night, you clear the software. Yeah, you update the software, you make sure that you pad it when you're traveling. Clean it, clean it, all that kind of stuff. And let's say I'm not so careful. I drop it, it stays, gets really hot in the car, I spill coffee on it or whatever, you know, what.

Do you think is going to happen.

To our operating system? All right, download all kinds of stuff.

Let's go break.

Well, what's gonna happen is that your computer operating system on mine are gonna diverge. You're gonna go this way, I'm gonna go that way.

And actually probably for our metabolism, definitely for our metabolism, but probably for our.

Longevity as well, you know, that's actually what happens.

We start to diverge our patterns.

We're all born the same way.

And the reason I'm bringing this up.

Because I think for anybody who's listening to this or watching this, people tend to think I'm the fate of my genetics. you know, there's nothing I can do about it. So screw it. I'm just gonna do whatever I want to do.

Eat whatever, drink whatever. Yeah.

You know, what I want to really emphasize is that we are all hardwired to actually heal. We can get back to that healing. We can heal to get back to our original state, which is designed like the laptop to function its entire life.

Of the device with an intact operating system.

You know, what do you do with your, what do you do with your computer? You know, you know, hopefully you don't have to reinstall the operating system. Take good care of it. But if you don't take good care of it, clean the cache, clear, do a virus scan, you know, like clean it up. Yeah. Take good care of it.

And that's kind of how I think.

People should think about longevity is that it's not like just set a number. Okay.

This is not like booking a seat.

In a movie theater online. I'm going to get that number. and that's what I want.

Okay.

Good luck. You know, I think that, you know, it's a journey we need to focus on today and keep focusing on as far as we can actually see and keep doing that. You know, it's like longevity. You know, there's a quote from E.L. Doctorow, who is a novelist, who once said, like, writing is like driving at night. You can't see beyond your headlights, but you can make the whole trip that way. and that's kind of how I think about longevity, living as long as you can go. But you want to actually make sure that you're enjoying yourself and you're fully aware of what you're doing along the same way.

Yeah, 100%. And seeing what's in front of you, not just only focusing on how do I make it to 100 or 110, just enjoying the moment.

The rise is important, but honestly, so is what's directly in front of you.

Sure.

A Force Inside and Out, the Range Rover Sport is available with a choice of powerful engines, including a plug-in hybrid with an estimated range of 53 miles. We all know that staying hydrated is so important, and we've heard it a million times. But let's be real. You can really feel the difference when you're hydrated properly. You're sharper, you're energized, and you're ready to go. And when you're not, well, you feel foggy, sluggish, just drained. And with the summer heat coming, staying on top of hydration isn't just a good idea, it's a must. And that's why I love Liquid IV. It's powered by live. HydraScience, which is clinically studied to maintain hydration better than water alone for up to four hours. And I've been loving the new sugar-free raspberry lemonade hydration multiplier. It's so refreshing. And I don't know about you, but if I'm not hydrated, it's hard to function. Whether I'm gearing up for a workout, recording a podcast, or pushing through a packed day, liquid IV always keeps me hydrated. And if you've ever hit that mid-afternoon slump or struggled to keep up, trust me, this is a game changer. Maximize your hydration with liquid IV and get 20 off your first order of liquid IV when you go to liquidiv.com and use code Lewis at checkout. That's 20 off your first order with code L-E-W-I-S@liquidiv.com if someone watching or listening.

Has maybe neglected their health for many years and they're now living in excess weight or maybe even obesity. And they've been on a pattern in a routine of eating poorly, drinking a lot of excess alcohol, whatever it might be, and just not taking care of their health. And you were to prescribe just a 90 day game plan to reset their metabolism and try to get the right things going again. what would you prescribe that individual? And how much do you think they could actually recover and start to heal from years of not taking care of their health?

First of all, I think that we're able to recover a lot of our health and heal ourselves by making small moves.

And this is really important.

Not extreme moves.

Big moves are Some people can do them. Most people can't maintain big moves. All right. Small moves almost anybody can actually do. And of course, you know, people are very complicated. And you know that the scenario you described to somebody who's like, you know, been super unhealthy their whole lives and, you know, not done the right things and are overweight and their alcohol. I mean, I think you were stacking.

Yeah.

You know, I mean, maybe it's not.

That extreme, but maybe it's, you know.

You know, like, how about 40 pounds overweight? How about this? Like the typical person who hasn't taken care of themselves. Yeah, exactly. Maybe not too extreme. what can they actually do? You know, and maybe it's not 90 days. I would say, you know, like, hey, you know, I think you should take a look at things that you can actually do in a month or two.

Give yourself a little runway.

All right.

Take it easy on yourself because stress and, you know, putting too much pressure on yourself doesn't actually help. But some of the principles I will.

Tell you that is supported by evidence.

Scientific evidence and clinical evidence is number one. I would say switch to eating more of a plant-based diet with whole foods. Alright, so I just set a mouthful there because what I'm saying is that eat more foods that you are buying whole and fresh and cook them yourself.

Not processed.

Not processed. Okay.

So you can cut down on your.

Ultra processed foods and focus more on your whole fresh foods. immediately you're going to be flooding your body with more of Mother Nature's Pharmacy. That's Pharmacy with an F, not a pH.

Yes.

All right.

And, and that's going to start healing.

And, and prompting your gut to start.

Doing it as well. But you're going to start getting a lot of stuff that it's not prescription.

Before you go to the next point, can you make a distinction if you can explain to people, because I don't think people truly understand when you eat one processed meal. What is happening with a processed food, whether it's ultra processed or just processed and not its complete whole food that you cook? What happens when it enters the mouth of ultra processed food or something that's processed and goes through the gut and out? What is happening to your body with that versus just single ingredient Whole Foods cooked? and, and in the system.

First of all, I think that this.

Idea that the word, I mean, we're now beginning to have this conversation about Ultra processed foods as a, as a society. Right. And, and it's, and it, and it's damn well time that we actually did. All right. Because we do know that Ultra processed foods aren't good for you, but the.

Word process and Ultra profits often gets confused.

So let's start there. Okay, so Raw foods are, I mean, whole food ingredients are like going to the grocery store and just eating the.

Food without doing anything to it.

Banana, apple, exactly.

Spinach.

Oh, right.

Carrot.

Right.

Like single ingredient.

Yeah, single ingredient.

The salad bar is a great example of really just like whole individual ingredients that you put into a bowl and just eat them one by one. Most foods that we cook, by cooking them, we're processing.

Okay.

I don't know if you've ever seen, so anything that we do to manipulate food is processing.

So if you ever made pasta by.

Yourself, you take a big pile of flour and you crack some eggs in it and you just take your fingertips and work it and you then roll it up and roll it out and cut it up and okay, so that's processing. So that's different.

Then ultra processing.

Going to ultra processing, which is having a factory extrude the ingredients, shape them into animal crackers or whatever, and then Adding flavorings, adding colorings, adding stabilizers, adding elusifiers, and then throwing in all these chemical ingredients that you can't pronounce, you have no idea what they do in there. That's ultra processed.

Okay, so the difference between something minimally processed, first ultra processed, what happens to the gut, the bacteria in your gut, and the body and the immune system with having those different options. Yeah.

And I'll tell you what we know as a release to longevity. So, first of all, I try to break it down really simply. Our body is like your car.

When you put our food is our fuel.

When you go to the filling station, you get a choice. You're going to actually put in, like, you got four different kinds of fuel you could put in.

All right.

If you put in good quality fuel, it, the car is gonna drive better over the long haul. It's gonna drive better every now and then you put in some crummy cheap fuel, it's all right, you're not gonna notice. But if you do that day in and day out, you're gonna notice it for sure. All right, so you put something good into your body, your body's gonna respond really well. You put something bad in your body.

Your body's also gonna respond accordingly in a negative way.

So simply, in simplest terms, that's actually.

What'S the difference is between ultra process.

Which isn't really good for you, and your body's gonna revolt. It's, and it's gonna trash your body from the inside out in ways, some ways we know, and other ways we don't even know yet. Uh, by the way, the whole conversation about ultra plastics, but microplastics, all right? Hey, you know what? If you've ever see, like the amount of machinery and plastic that has to, you know, the, or the machines that the processed food has to go through.

Who knows how much ultra, you know.

Microplastics are actually found in ultra processed foods?

It's like leaching through, yeah.

That remains to be seen, you know?

And so what I say is that.

The least amount of processing you can have for your food, the more you can be assured that it's going to be a quality food that you're actually going to put in your body and your body will react well. So what's going on when you feed your food minimally processed whole foods, your body is going to extract immediately as many of the polyphenols as it can out of it goes in your stomach.

It'S absorbed into your bloodstream.

Those polyphenols go to town. The effect of a polyphenol of eating polyphenols in, there's a lot of polyphenols in foods, strawberries, blueberries, an orange, an apple, broccoli. All right, when those, all those polyphenols basically get into your bloodstream and think about it.

Like.

Starting a symphony of effects.

You know, you ever go to like listen to a symphony orchestra?

It's not just usually one instrument that goes off.

The whole orchestra goes off. And that's what happens when we eat foods with polyphenols. The dietary fiber tumbles down. We might absorb some of it, some of it we don't absorb, goes tumbles down all the way to your lower gut. what does it do?

It feeds our gut microbiome.

We've got 39 trillion hungry little baby.

Birds in a nest waiting to be fed.

Okay. And the dietary fiber we eat actually feeds them. How important is this? So we know it's really important, not.

Only because dietary fiber seems to be.

Eating dietary fiber lowers the risk of diseases like dementia, diabetes, cancer, improves outcomes for cancer, but for cancer, For example.

There was a study from the MD.

Anderson Cancer Center that looked at people with melanoma, okay, deadly form of skin cancer, getting immunotherapy.

So they're getting the state-of-the-art treatment requires.

Their own immune system to go to town. That's the 70% in your gut requires a gut bacteria. Gut bacteria need to eat, okay, gotta feed 'em. Turns out for every five to six grams of dietary fiber, It decreased mortality by 30%.

Mortality, death.

Okay, death.

Decreased it.

Decrease it by five to six grams of dietary fiber per day.

Now, what does that look like? Dietary fiber, five to six grams. You get a medium-sized pear, has five to six grams of dietary fiber.

Not a big ask.

You do one of those a day.

One of those a day, or the.

Equivalent to get the dietary fiber. All right. now you get all the polyphenols and so like powerful effects.

How quickly does it actually, does dietary.

Fiber and these polyphenols, how quickly can they change your, the fate of your gut bacteria within 24 hours? Come on, you can start getting changes. So, and I wrote about this in my book Eat to Beat Disease, you have kiwis, okay, and you measure the gut microbiome and you can within 24 hours after eating one kiwi, you can start to grow more healthy gut bacteria.

In the first day. All right? By four days, you start growing other.

Bacteria that are healthy as well. So, you know, like you're asking me, what about the, what about the dude.

Who actually hasn't been taking care of himself?

Look, this is what I'm telling you. Go eat some whole fresh foods that you prepare yourself. Okay? Cut down some of that ultra processed stuff. I'll talk about what the ultra processed stuff does in a second. and you'll start to get these changes.

You're hardwired to do this. Your body wants to do it, you.

Know, let it do its job.

Yeah.

Okay.

And you'll start to feel the effects, or maybe, or at least your body will feel the effects within 24 hours.

Well, you, you're, the changes start fast. And so, you know, definitely within a few days, you will start to feel much better. I mean, listen, you ever, you ever go in like a, like a crummy food bender and then, right?

Like, don't feel good.

Don't feel good. And then you say, you know what?

This is, this sucks.

I'm gonna actually like eat healthy now. You start getting it back pretty quick.

Yes.

You're like, I am so glad I'm doing this, right?

So the changes happen fast.

So I think, you know, so number one, it is in within everyone's power to be able to actually make these moves, okay, that count simply by shifting to whole good healthy foods. 'Cause you know, the bad stuff with the artificial preservatives and artificial coloring and all that. They, you know, the simplest way to.

Think about what they might do besides.

Dump chemicals into your body is they can kill your gut bacteria. That's not what you want to do. You know, killing the gut bacteria, by the way, is like, we're talking about the symphony, Beethoven's fifth, you know, where Handel's Messiah, big choir, you know, big concert hall, you know, like hurting your gut bacteria, like ultra processed foods with all these artificial things. It's like sending in. It's like sending in hooligans from a British football game.

Screaming in the, yeah.

Screaming into a concert hall and kicking over all the instruments.

Wow, that's what processed foods do, ultra processed. What are other things that ruin the gut bacteria then, besides ultra processed foods?

Well, alcohol will do it. Smoking also can affect it. Not getting enough good sleep, not getting exercise can also affect your gut.

What about vaping? Vaping?

Oh yeah, vaping is also, I mean, look, cigarettes, vaping, cigars, pipes, it's all part of the same continuum. There's nothing better about vaping. In fact, research has actually shown that the flavoring that they put in vapes are actually probably even worse than some of the stuff that you have just in a plain cigarette. So, you know, so vaping or smoking.

Or cigars, that doesn't help the gut bacteria. No, not at all. Does it impact it in a negative.

Way or is it-? Yeah, it impacts it in a negative way.

Really?

Yeah. Because guess what? All those chemicals, instead of eating them, now you're inhaling them and they go right into your bloodstream instead of from your gut, your stomach, it just goes right into the bloodstream for your lungs.

And now, you know, everything is affected.

That 60,000 mile channel of highways and byways is delivering whatever the menthol flavor or the whatever flavor you've got all over the place. You really don't want that.

How much of a block, if someone is smoking every day or vaping or doing cigars or pipes every day or they're inhaling some type of smoke, how much of a dam are they creating in the flow of health throughout their nervous system, their bloodstream?

I don't have a number for you, but it's pretty significant. It's so significant that you know, some of the researchers looking at environmental toxins.

Have been even looking at not just.

Not only smoking and vaping, all right, but looking at even like cooking. Think about the line cooks at a restaurant.

The smoke you mean?

And all the fryer smoke, the grease.

And everything coming out.

Listen, like you and I- that was good. We probably have spent more time. We've probably done our time. Oh, yeah. Standing in front of a grill. Oh, yeah. On the summer, right? Of course. And we're flipping the burgers or grilling the steaks. Hey, you know, like that's part of the, that's, that's part of the, the, the, you know, that's, that's part of growing up, you know, and doing your, doing our thing. All right. Think about all that stuff that we're breathing. We know that, that grilling meat puts carcinogens into the meat. What do you think we're breathing in? oh, man. Okay. Fortunately, you know, like, most people aren't. It's minimal. But if you're a line cook in a restaurant, you're going there doing that.

Eight hours a day.

Station.

Eight hours a day every day. Okay, so what I'm saying is that, like, how. What we expose our bodies to makes a big difference. So these are choices that we make.

And, you know, researchers and public health.

And policy makers, like, I think that.

There'S starting to be a convergence.

And recognizing that, you know, if we want a healthier society and healthier individuals.

All right, we gotta just be a.

Little bit more alert to the fact that what we're exposed to can have, like, a really, really big impact in ways that we didn't think about before. Now it's time.

Now is the time to think about it.

Okay, so number one, I think I.

Took you off track for a second. Number one is eat more plant-based whole.

Foods and less Ultra processed.

Less Ultra processed.

Was there to this.

Was there more steps to this?

No, I think that's probably a good first step. I mean, of course, there's a lot of second thing I would tell you is don't overeat. Don't overeat. Look, we live in a culture of abundance. The more there is, the more you want to eat. Yeah. Right. Easy access, too. Easy access.

Okay.

And easy access is the cheap stuff, which is the ultra process stuff, which is the. Definitely the bad stuff. Right. So not the good stuff.

You're gonna overeat.

Overeat fiber, overeat, like, the healthiest, you know, honestly, I would tell you, don't even, don't eat. Don't even overeat the good stuff.

And here's the reason why.

Really?

Oh yeah.

Because the fact of the matter is that our bodies are designed to take.

In food as fuel. All right.

Like, remember I gave you the analogy of the gas, the car at the filling station getting your tank filled up, right? So that's basically how we interact with our food. We're just like in a car, you don't really think about your fuel until the meter runs low, the gauge runs low, then you're like, shoot, where can I find a gas station? That's all you can think about. And that's basically how our body works. Like we don't think about eating until, you know, our- Getting hungry. The fuel tank goes, you know, your tank's running low. Now like, okay, I gotta get something to eat.

Okay, so that's the same way.

And what happens is that when we.

Go to the filling station with a.

Car, we put hopefully high quality fuel.

Into our gas tank.

Which is a metal container in the side of the car, we fill it up, right? And what happens when the gas tank in a car fills up to the top, it goes click and now no.

More gas comes out.

We get up, we put it away, okay, and then we drive off, right?

And our tank's full.

Our body doesn't have a clicker.

Wouldn't that be amazing? If it did. Did we have a clicker?

Yeah, if we had a clicker and.

It said, okay, you've eaten all you.

Need to fill your tank today.

Stop eating.

I'm gonna burn it now.

I'm gonna run.

I'm gonna tell you what the, we kind of do have a clicker and I'm gonna tell you what it is. If you eat slowly, you will actually feel satiated full, and if you stop there, stop before you're full, you're satisfied before you're full. Now this requires a little bit of finesse for you to know yourself, okay?

Well, also when you're eating, when I eat ultra processed foods, I never feel full. It's like I can have two pizzas and candy and you want more and more.

And you want more and more.

Yeah, yeah, yeah. And so the clicker doesn't turn on with ultra processed foods like it would with whole foods, where you feel like, oh, I got a lot of good fiber in me. I got some good grains. I got some, you know, meat or beans or vegetables.

Like, I feel satisfied. So that's the key thing. Feeling satisfied, knowing you're satisfied and stopping no matter what's else it like. I don't care if you haven't cleaned your plate. Stop. Stop. Quit the clean plate club.

Yeah, that's good.

Okay, you gotta quit it. All right? And then in that case, you shouldn't put so much food in your plate to begin with. Exactly. Right. So this is my overarching second piece of advice for somebody who wants to take better care of themselves. Don't put too much food in the plate. Don't feel like you have to clean the plate. Take your time eating so that when your stomach starts to get full, and you'll start feeling that you're satisfied. You don't have to feel full. Like we're trained to eat until we're full.

Yeah.

All right.

But, you know, like, listen, anybody who's been in a big Thanksgiving dinner will know this, right? So you've been hungry all day. You can't wait for that meal with all the amazing food and all the amazing family. Look forward to it every, every year. And you go there and it's time to eat and you pile your plate up and you're eating. okay? And you're like, oh, my God, I gotta go back and get more.

Right?

So you go back and get more.

You take one forkful of that second plate, and you cross that line.

You got all this food left over.

Yeah. And then you feel like, oh, man, I don't think I can eat anymore. And then you are on the couch feeling crummy for the rest of the day.

That's crossing the line.

You ate so fast, you didn't pay attention.

Right?

So second piece of advice for people, don't overeat. Okay?

Third thing.

Third thing is something that everybody can do. Like, by the way, Louis, I'm telling you all things that are, don't cost a lot of money. Exactly. In fact, they will save you money. Yeah. All right. That's the key thing. You don't have to be, you know, like a super wealthy person and buy all this and order all these supplements and do all this crazy stuff and track your glucose and all the, you don't need to do all this stuff.

This is a simple way to heal.

Yourself and get started because your body's Got the operating system already hardwired into you.

Yes. It's an easy first step for anybody now.

Third thing is every now and then skip a meal. I do it about three times a week, two to three times a week.

Easiest meal for me to skip is breakfast. Okay.

I get up, I take, I take my time. If I, if my work day starts early, if I got a ton of stuff I got to do, sometimes I'm so busy I just don't even have.

Time to eat breakfast.

And that's totally okay. We were told by our moms, we gotta eat breakfast in order to have, you know, to learn something at school.

Sure.

Have enough energy. Totally not true.

Yeah. By not eating breakfast, what we are immediately doing is extending this fasting period from overnight, when we weren't eating after, you know, when we went to sleep, now you're still not eating until, let's call it lunchtime. you've extended your quote fasting period. Yes. Maybe 12 hours. Okay. That's the easiest way to do intermittent fasting. You don't have to like go into a schedule and do anything else. I always tell people like, don't bother going into these crazy plans. Just skip a meal or two. And if you and even if you.

Don'T do it every single day, which.

You know, it's probably hard for everybody to skip breakfast or skip lunch every single day, but if you do it two or three times a week, okay, you'll be fine. These are the easy steps.

This is the third thing I would do. Fourth thing I would do is say.

Get on your feet and go for.

A walk after dinner.

Yes. Okay. And by the way, when I'm saying a walk, I'm saying like a brisk walk. Like, you know, don't drag your feet. Walk until, you know, like you're feeling it, you know, like you're feeling like you're getting some good exercise.

If you can do it with a.

Friend or a family member, even better. catch up on things. If you don't have anybody to walk with, hey, there's something called podcast.

Yeah, exactly.

Listen to School of Greatness. Yes. Okay. Listen to an episode. Listen to this episode. All right? And by the time it's done, you'll have actually gotten some pretty good exercise and movement. If you can squeeze it in to do a workout plan or join a gym or go swimming or cycling, more power to you. But I'm saying you can do it. Walk. A really, really easy way anybody can.

Do is just walk.

Unless you're in a wheelchair, okay, this is something you can do to actually start to gain your health back, all right? That is the next thing, and then the final thing that I think is a start, 'cause you can't stack too many things on, is try to get some good sleep.

Yes.

Just get some good sleep.

And by the way, you know why? Because when you sleep really, really well, and look, even if you don't sleep well now, there's at some point in.

Your life you did get good sleep.

So we all know how to do it, all right? When you get good sleep, deep REM sleep, dreaming sleep, what happens is that your body regenerates itself. Your stem cells start to regenerate. Your brain cleans itself out. By the way, have you heard of.

The glymphatic system in the brain?

I've heard it, but what does it do?

Okay, so there is a hidden sewer system in our brain called the glymphatic system.

You've heard of lymphatic system. But the glymphatic system, they say glymph.

Because the cells in our brain are called glia, G L I A. So glymphatic system is a sewer system that's normally closed during the day. And so, you know, like here we are during the day, you know, we're doing this podcast, we're doing other things, you know, you prep before, you gotta do some stuff afterwards, me too.

All right.

You know what's happening? We're building up, toxins in our brain. oxidative stress, all kinds of stuff is going on in our brain. When we sleep tonight, okay? Hopefully I'm gonna get some good sleep.

And hopefully you too.

Yes.

All right. When we get good sleep and only when we get good sleep, the glymphatic systems open up. It's like the sewers of Paris, drains the toxins from your brain.

All right?

And that's how we regenerate the freshness of our brain. That's why they say get a good night's sleep.

Before an exam. All right?

And if you don't, by the way, you get brain fog. You know why you get brain fog?

Because you've kept those toxins in.

Maine, where life the way it should be transforms all who encounter its spectacular landscapes. Rugged coastlines, pine-scented trails, sandy beaches, sparkling lakes, and tranquil forests inspire you to reflect and make meaningful moments. They offer endless opportunities for adventure and exploration, whether peddling or paddling, hiking or biking. Maine has more than enough outdoor spaces to make the most of long summer days, relish and exquisite flavors harvested from the ocean and the rich soils of orchards and fields. Maine's makers are rooted in its heritage while boldly branching into new ways of thinking, doing and being. Connect with its people in warm and authentic towns, which beckon you to stroll art galleries and locally owned shops where generations of artists, writers, entrepreneurs and craftspeople see the world anew. It's tempting to do it all when you visit, but take a beat and a breath. Get a feel for the time and tempo of Maine. Simple pleasures, scenic adventures, where every route is the scenic one. Discover more@visitmaine.com There's saving for retirement and.

Then there's living in it. At Fidelity, we can help you make that transition. and plan for whatever comes next. With a free personalized income plan, you can view and manage your cash flow across accounts. Plus, you'll get investing insights to help you make your savings last. Ready to take on retirement? Get started at Fidelity.com/IncomePlanning. Expenses charged by your investments and other costs and fees associated with trading or transacting in your account apply. Fidelity Brokerage Services member NYSC SIPC.

If someone say has one glass of wine or one drink of alcohol before they go to sleep. And they say to themselves, that's not that much. It's just one glass or one drink. How much is that impacting the brain to not be able to recover, flush out those toxins and feel fully rested?

Different for everybody.

Okay.

Okay.

Now, I think in general what I would say is that I have an opinion about alcohol. Okay. And my opinion about alcohol is this. from the time that humans started to grow grains and, you know, and ferment them. All right, we've been having alcohol, and alcohol is part of human ritual. We celebrate birthdays and funerals and wakes.

And holidays with it.

So to me, I think that, you know, drinking some wine, having some alcohol is really part of our Humanity.

All right. The problem becomes when we actually start.

Really abusing it and drinking too much of it.

And here's the reason.

The alcohol in all alcoholic beverages, the ethanol, okay, which is present in all of them, that's a toxin. So whether you drink a little or a lot, you know, the bottom line is still a toxin. So the more you have, the more toxicity your body's more toxin, your body's got to purge. Yes. Every now and then, it's probably not a big deal. Like, sell up to have have a great glass of wine or bottle of.

Wine on your birthday. Don't drink the whole bottle, but enjoy.

It with some friends. Okay.

Like social drinking and in that context.

I think is okay. But if you're doing it every night, just one glass. What I would tell you is this, you know, your body's got to work against that to clear it, and everybody's body is different. You know, your liver will might work a little bit more efficiently than mine, so you're going to clear a little bit better. And the faster you clear it, the better. the sleep you're gonna get.

And by the way, alcohol itself is.

A brain toxin, so it knocks out a few neurons. You gotta regenerate those, so you're gonna regenerate them when you're sleeping, right? So it's all interlinked. And so I don't like to character assassinate any food, really. I think, you know, like, you know, you gotta, you gotta enjoy, if you're gonna want, if you want to live for a long time, you want aiming for longevity, you know, life is for the living, so you've gotta live your life. I'm a big believer in that. But you gotta be aware of what it is you're putting into your body.

And how your body's responding to it.

So again, these four bacteria that are in the gut of people that are living well beyond 100, we talked about those before. You gave a few different foods that can support you and I guess the fourth one.

Yeah, there's more for all these bacteria. Let's not go through every single one of them. This is still a relatively new area of research for me. but I'll tell you, I was surprised to discover that resistant starches can grow some of them as well. You know what a resistant starch is?

Starch, right? It's a carb, right?

Like rice and all this other kind of stuff. Banana, all right? When you actually change the starch so.

It becomes a little harder to digest.

Like you refrigerate like day old rice, okay? It becomes a resistant starch.

A potato.

You'Re gonna roast some potatoes, all right? You stick them in the fridge, the next day the natural chemistry of the.

Potato, the starches changes, you got some resistant starch. Resistant starch can grow some of those.

Bacteria that are found in ultra-agers, super-agers.

Interesting.

Okay. Also some natural foods, green bananas, resistant starch, plantains, resistant starch.

All right.

Any roasted potato, stick in the fridge, have it the next day. You actually have created your own resistant starch.

So those actually.

Also can help grow some of the healthy gut bacteria as well.

Amazing. What do I mean? What are the things that are blocking us beyond the processed foods, beyond smoking, alcohol? Here's actually a question I have for you about this. if you're eating all the right foods, but you say take a Tylenol once a day or take ibuprofen once a day or take some type of chemical compound that is a drug, even if it seems like it's safe over the counter, what does that do to the gut microbiome when you take a Tylenol, Advil, ibuprofen or some type of pain killer?

We don't know and it's going to be different for different medicines.

I will tell you that.

Some medicines might actually be very harmful. Okay? And I think that we're just still at the beginning of discovering, like our.

Consciousness has only been recently raised as researchers to think about the gut microbiome. There's a lot more work to be done.

Few years in.

We're just a few years in.

But I'll tell you, there are some surprises.

And I know that on your program you've actually had people coming in to talk about longevity drugs like rapamycin and metformin, you know that metformin has been discovered to improve your gut microbiome.

Really?

Yeah.

So medicines aren't always bad. Some of them might actually be good.

We were just starting to figure this.

Out and understand it.

Yeah. Interesting.

I guess I'm curious if there's side effects that would also hurt. Maybe they'd help in some way, but then hurt some in some other way. I'm not sure.

But we don't really know yet. And I think that's really part of this I'm really excited about because I think that, you know, when I went to medical school, and I was learning and studying and reading all these books, and, you know, like we're digesting 4000 years of medical knowledge, you graduate medical school with your stethoscope around your neck, figuring that, you know, like, okay, I.

Probably know most of what there is to know.

Heck, no. We are still discovering new cells in.

The body, new organs in the body.

New pieces of our physiology and how our body works that we didn't even imagine. So that's what's exciting to me as a medical researcher, as a physician, as a scientist. And then, you know, like part of what I do is, you know, as I write books, I like to translate some of the most exciting but also pragmatic, like practical things we're discovering that you can actually do something about.

This may sound a little woo-woo, this question, but how much do our thoughts and our mindset impact our gut, but also our overall health.

Oh, I think it's huge. As it relates to the gut, we do know that it's a two-way street. So if we're depressed or, you know, like some other thing is going on in our brain, inevitably the gut's gonna be affected in some way. We're, as I said, like we don't have it all figured out yet. But it's empowering, probably not for the better.

So stress, overwhelm, anxiety, depression. Yeah. Bad thoughts.

And it may actually, it may be.

A, gut signaling the brain.

Signaling back to the brain, you know, like two people playing pickleball.

Interesting.

You know, like batting, you know, like nasty thing, nastiness back to each other. That could well be happening, okay, with brain and gut. We do know that it can be good, you know, there's beneficial gut brain interactions.

So it makes sense that there might.

Be some negative ones. But I can tell you that I think that the, that too often we disconnect mental wellness with physical wellness.

We call them two separate things.

You know, the psychiatrist or the therapist deals with this and, you know, medical doctors say, oh, well, I deal with the liver or I deal with the kidney. Yeah. You know, what we're beginning to realize is there's all this interconnectivity.

And again, back to what I do. I'm all about the common denominator of health. and the common denominators of disease.

If we can actually take a science-based approach to look at, you know, how everything is connected, it's that idea of.

Like draining the Pacific Ocean and seeing.

How the islands are connected, we get a lot more mileage out of that.

Than just taking an inch wide and.

Going a mile deep and thinking that you've got the answer.

Yeah, it almost sounds like if you're eating unhealthy foods, ultra processed foods, it's more than likely going to have an impact on the way you think. Because you're going to feel a certain thing or maybe the signals are sending something up, oh, this is not enough. I need more nutrients. I need something else and therefore it's going to create some type of fogginess in your thinking or in your mind. And if you're thinking your mind is a lower energy, a lower frequency, thinking tired, It's going to send it back to the gut. It seems like it's kind of connecting at the same time. So when you eat something healthy, hopefully it's impacting your mind or your brain to think better. And if you're thinking better, hopefully your gut is being impacted in a better way also.

And that's connected to longevity because one of the goals that we all want to have is we want to be clear in mind.

We want to have good cognition. It's not just about memory. It's really about decision making.

What am I going to do today? What am I going to do next week? And making good decisions, right? I mean, you know, like, I, I just think that rather than pick a number, you know, I'm going to do 150 or whatever, let's think about this whole journey and everything we need to do to enjoy where we're going. You want to go on vacation, right? You want to, do you want to really plan your vacation? Where are you going to eat? What are you going to pack? You know, what's the weather going to be like? Like, All these components, I think, are at least from my perspective, longevity is.

Not just about the big number.

It's really about your health span and the quality of your life along the way. And that's, to me, is really the.

Exciting thing, is really the science of.

That enjoyment along the way. I'm a big believer in joy and in pleasure and in making life worth living. 100%.

If you could, I've got a couple final questions for you, but if you were to focus on a few supplements you think people should be taking to just non-negotiables that you think it's going to help their gut, their lifespan, their everything, what would those few supplements be?

I can only tell you what I do.

Okay.

All right.

Because I don't think I can really fairly address this should be for everybody, the non-negotiables. But I'll tell you for me, I know that it's hard for me to get enough vitamin D, so I'll take a vitamin D supplement. I know it's even though I enjoy seafood and I like, you know, plant-based sources of omega-3s, it's hard for me to get enough. So an omega-3 supplement is good for my brain, good for my heart, it's good for my muscles. So I take an omega-3 supplement. I think those are for me non-negotiables. I just don't get enough. And I think most people don't get enough either.

Honestly.

Because I do work in this area, you know, I have an unfair advantage of seeing the results of research and thinking, oh, wow, why don't I do this if I've been seeing this? So I do take some probiotics and.

It'S all based on the research that I've actually seen.

So that bacteria I told you, lactobacillus rooterai, You can find it in food. Sometimes it's in yogurt.

It's in sourdough bread, but I don't.

Want to eat too much sourdough bread. It's a carb. Lactobacillus is what makes the sourdough bread tangy, which people like, but it can't eat that much sourdough bread. Lactobacillus rhamnosus is also in the Italian version of Parmigiano-Reggiano cheese.

So good.

Big, you know, orange wheels. Okay. It's a starter bacteria for it. you don't want to be eating too much of that. Shave a little bit on, okay, but you're not going to be eating like mouthfuls of it.

So I can't get enough of that.

And, and I've seen enough research from what I've done to know that it's.

Good for my immune system. It lowers inflammation.

Um, I've seen really good data in.

Animals from the lab that it reduces the development of colon tumors and breast tumors.

Um, it, also improves your metabolism, your lipids. It text messages your brain for that oxytocin.

So, what's that one called again?

Lactobacillus rhamnosus. And by the way, it's lactobacillus rhamnosus. Rhamnosus is spelled R-E-U-T-E-R-I. I'll give it to you so you can put in the show notes. Yeah, please. Lactobacillus rhamnosus. And I'll tell you, I actually order the kind, look, this is stuff you can get on Amazon.

I get the kind that you can chew. Okay. Children's chewable version. You know why? Because there's other data in humans that this healthy bacteria in the gut, remember I told you the gut starts in the mouth, actually kills the bacteria that causes cavities. Really? I brush my teeth, then I'll chew.

Up a couple of these babies. Come on.

I want some of those.

I'll swish them around, then I swallow it. Good for the upstairs, good for the downstairs.

I'm in.

Right.

And remember I told you, we're beginning to see links between gum disease, gingivitis, bad bacteria in your mouth and dementia. Okay, so, you know, I didn't have to convince you very hard on that one. No, I'm in.

All right. I'm in. You take these every day? I do.

And then, you know, and then I happen to be involved with the research on akkermansia. And I know that there are people say it's been so talked about on, you know, on social media and YouTube and podcasts. I like, I do the research on it. Okay. So I, and, and my colleagues are doing the research on it. So I'm looking at it and this bacteria actually is really, really important. And I'm a cancer researcher, so I know just how important that can be. So I do take that, I do take that probiotic, but I also don't rely on probiotics. Like, you know, from my acrylman, I also drink some pomegranate juice and I'll, you know, have dried cranberries and, you know, I, I try to make, I use supplements as a top off. which is what supplement means. Yeah, yeah.

All right. But I try to get most of my foods things from foods.

Yeah. Yeah.

So what is that one called? The acromancy.

Acromancy. A-K-K-E-R-M-A-N-S-I-A.

That's the probiotic name or. No, that's the name of the bacteria and the probiotic.

Oh, it is.

Okay, cool.

Yeah.

Gotcha. So those four things are the main that you take. Vitamin D, Omega-3, and these two probiotics. Yeah, you might throw some other stuff in there, but those are the main.

Those are the main ones I do.

Gotcha.

You know, I mean, look, everyone's going to be different. Everyone's going to have different needs. I might add some, you know, based on research that's coming on. So I, you know, I try not to create a little, you know, a box of things that to say, you have to do this, of course, or, you know, you're not going to be healthy.

This is what I do.

And people always ask me, so I'm happy to share it with you.

That's great. you've got some amazing books, Eat to Beat Disease and Eat to Beat in youn Diets that cover all the research that you've done and give people way more tips than we've talked about here. This is a great starter. And you're on YouTube every week. People can check out YouTube slash Dr. William Lee to see your content where you dive into the research and you share more. And you're doing it, what, two, three.

Times a week right now?

Yeah, three times a week. And then we actually add more content whenever I can.

And the way that I trim my.

YouTube is that I look really closely at what people, you know, my audience and people who hear about me, they want to ask me. So I get lots of, I could collect information, like, what are the questions that people want to know?

And then I create my YouTube content.

Based on answering what people want to know.

What's the biggest pain that people are facing around their health today that you've been answering?

You know, confusion about what they should do. They get so much misinformation, it becomes confusing for them. And so what I always try to tell people to do is that I'm trying to give you information that's based on science that I know to be.

True as well as we understand it now.

You can count on me to be.

A trusted source of information.

I'm a scientist, so if I don't know it, I'm going to tell you I don't know.

That's okay.

Because we can't know everything. And I think that, and just like what we talked about today, I'm a pragmatic, but I'm a practical person. Do what's practical. You don't have to do what's expensive. You can't, you know, this is not, health is not elitism. Health is universal. It's something we can all do because we're all hardwired to heal.

We're all hardwired to have good metabolism.

We're hardwired to have our health defenses. So if you have been off the path, don't worry, you can get back on it. You know, just, you know, follow your own signals with a little bit of guidance and you can get there.

This is powerful. I want people to go, subscribe to your YouTube, check her out, all your books, drwilliamlee.com, you're gonna be updating people there, you have a newsletter, all these different things people can check out. Also, I'm gonna get a link or a list of all the supplements you talked about and add it to the show notes. So I'll get that from you later and I'll add it to the show notes on YouTube and all the different audio platforms. But this has been very powerful. I appreciate you for revealing some of the new research that you're discovering and you're seeing that I haven't heard anyone talk about, which is kind of understanding the gap the gut bacteria connection to longer term health and longevity. And I think it's really important that we need to start exploring more of this. And I'm assuming over the coming years, you're going to be talking more about this on your YouTube channel about what you're discovering and sharing the research and the science that people can have for themselves.

Yeah.

It's so exciting what we're actually finding.

Out in terms of how to live long and live well. To me, that's the alignment. You want years and quality at the same time. That's what I'm focused on, like a laser beam.

Dr. William Lee, thank you so much for being here. I appreciate it.

Thanks for inviting me again.

Powerful.

I have a brand new book called Make Money Easy. And if you were looking to create.

More financial freedom in your life, you.

Want abundance in your life, and you want to stop making money hard in.

Your life, but you want to make.

It easier, you want to make flow.

You want to feel abundant, then make.

Sure to go to makemoneyeasybook.com right now and get yourself a copy. I really think this is going to help you transform your relationship with money this moment moving forward. We have some big guests and content coming up. Make sure you're following and stay tuned to the next episode on the School of Greatness.

I hope you enjoyed today's episode and it inspired you on your journey towards greatness. Make sure to check out the show notes in the description for a full rundown of today's episode with all the important links. And if you want weekly exclusive bonus episodes with me personally, as well as ad free listening, then make sure to subscribe to our greatness plus channel exclusively on Apple podcasts. Share this with a friend on social media and leave us a review on Apple podcast as well. Let me know what you enjoyed about this episode in that review. I really love hearing feedback from you and it helps us figure out how we can support and serve you moving forward. And I want to remind you, if no one has told you lately that you are loved, you are worthy, and you matter. And now it's time to go out there and do something great.