1 00:00:02,656 --> 00:00:04,352 Provided by explosiveskull https://twitter.com/kaboomskull 2 00:00:06,054 --> 00:00:09,958 My experience is that at least 99% of the population 3 00:00:09,992 --> 00:00:13,028 has been indoctrinated with a belief 4 00:00:13,061 --> 00:00:16,399 that they are fundamentally flawed, 5 00:00:16,431 --> 00:00:21,003 that their body is fundamentally bad, broken, and stupid, 6 00:00:21,036 --> 00:00:24,874 and that they must do things 7 00:00:24,907 --> 00:00:28,544 to be deserving of anything good, 8 00:00:28,577 --> 00:00:31,314 and this absolutely includes me. 9 00:00:32,514 --> 00:00:36,419 I don't have enough imagination in my body 10 00:00:36,451 --> 00:00:38,787 to understand how someone would feel 11 00:00:38,820 --> 00:00:41,323 to know that every time they walk into a room, 12 00:00:41,356 --> 00:00:43,926 they are either ridiculed or pitied. 13 00:00:43,959 --> 00:00:46,629 I have felt very bad for my mom 14 00:00:46,661 --> 00:00:51,000 for not being able to have the body she wants 15 00:00:51,033 --> 00:00:53,335 no matter how hard she tries. 16 00:00:54,603 --> 00:00:58,841 I always felt that it was my fault, 17 00:00:58,874 --> 00:01:01,577 that I was doing something wrong, 18 00:01:01,609 --> 00:01:02,911 and then I would start eating, 19 00:01:02,945 --> 00:01:04,112 and I would gain weight. 20 00:01:04,146 --> 00:01:06,015 I've lost probably the weight 21 00:01:06,048 --> 00:01:07,882 of one or two men in my lifetime 22 00:01:07,915 --> 00:01:09,018 and I gained it all back. 23 00:01:09,951 --> 00:01:11,420 If I got upset, 24 00:01:13,522 --> 00:01:15,825 I'd go through a drive-through and sit in the car, 25 00:01:15,858 --> 00:01:19,495 eat my double cheeseburger and cry the whole time I did it. 26 00:01:19,528 --> 00:01:21,030 There's that guilt as well, 27 00:01:21,063 --> 00:01:25,367 it's sort of like, this is your fault, your problem, 28 00:01:25,400 --> 00:01:29,037 so on top of all the physical part that's going on, 29 00:01:29,070 --> 00:01:31,974 you have these emotional things also. 30 00:01:32,007 --> 00:01:35,978 There's a lot of prejudice that people have, 31 00:01:36,010 --> 00:01:38,480 the stereotypes that you're lazy, 32 00:01:38,513 --> 00:01:41,983 you're undisciplined, you're stupid or whatever, 33 00:01:42,016 --> 00:01:45,019 and it hurts, and it's wrong. 34 00:01:45,052 --> 00:01:48,022 Tell me about 15-year-old Jonathan 35 00:01:48,055 --> 00:01:51,393 and how he viewed obese people. 36 00:01:55,631 --> 00:01:59,435 Let's go from here, what had society told him 37 00:01:59,468 --> 00:02:01,603 was the way to view obese people? 38 00:02:03,171 --> 00:02:04,974 I am embarrassed to say this, 39 00:02:05,007 --> 00:02:07,143 at that time in my life, 40 00:02:07,176 --> 00:02:12,046 if I saw a obese person 41 00:02:12,080 --> 00:02:15,017 knock over a glass of milk in a restaurant, 42 00:02:15,050 --> 00:02:17,753 I would be like, "See? 43 00:02:17,786 --> 00:02:22,792 "See how stupid and bad and sub-human that thing is?" 44 00:02:24,026 --> 00:02:28,398 Whereas if a non-obese human knocked over a glass of milk, 45 00:02:29,531 --> 00:02:30,766 the reaction would be totally different, 46 00:02:30,799 --> 00:02:34,704 and that is obviously 47 00:02:35,903 --> 00:02:39,140 a repugnant mindset 48 00:02:39,174 --> 00:02:43,945 that exists in humanity, 49 00:02:43,979 --> 00:02:48,985 it's the mindset that a Homo sapien is less than human 50 00:02:50,885 --> 00:02:53,621 because of a characteristic. 51 00:02:53,655 --> 00:02:57,026 Fat shaming stigma that is linked with being overweight 52 00:02:57,058 --> 00:02:58,760 is very, very present, 53 00:02:58,794 --> 00:03:00,162 you know, it's linked with many things, 54 00:03:00,194 --> 00:03:01,830 particularly the sense that it's 55 00:03:01,864 --> 00:03:03,998 an individual's responsibility and it's their fault. 56 00:03:04,032 --> 00:03:06,535 And you don't go out as much, 57 00:03:06,568 --> 00:03:08,103 you're not proud of yourself, 58 00:03:08,135 --> 00:03:10,840 you look in the mirror and you're ashamed of what you see. 59 00:03:10,872 --> 00:03:12,073 You can't hide from the world 60 00:03:12,106 --> 00:03:13,709 because you've got things you gotta do, 61 00:03:13,741 --> 00:03:15,243 but you want to. 62 00:03:15,276 --> 00:03:17,779 I'm gonna tell you something, being fat sucks. 63 00:03:18,913 --> 00:03:20,114 There's not one good thing about it. 64 00:03:36,698 --> 00:03:38,867 My husband of 41 years, 65 00:03:38,901 --> 00:03:43,105 he passed away July the 15th in 2016 66 00:03:43,138 --> 00:03:45,908 from a diabetes complication. 67 00:03:49,110 --> 00:03:52,780 And my husband died because I didn't have, 68 00:03:52,813 --> 00:03:54,082 we didn't have the truth. 69 00:04:01,956 --> 00:04:05,026 An uncle, from diabetes, he had a heart attack. 70 00:04:07,862 --> 00:04:10,066 I never knew he was that sick. 71 00:04:21,742 --> 00:04:23,612 Diabetes is not a new disease, 72 00:04:23,644 --> 00:04:28,182 but we sometimes lose amidst the current epidemic 73 00:04:28,216 --> 00:04:31,252 is an awareness of how rare it used to be. 74 00:04:31,286 --> 00:04:36,158 Very few people would have gotten diabetes 75 00:04:36,190 --> 00:04:37,659 100 years ago or before. 76 00:04:37,692 --> 00:04:39,260 And when I was in medical school, 77 00:04:39,293 --> 00:04:40,428 which was a long time ago, 78 00:04:42,230 --> 00:04:45,968 when we had a patient who came in with diabetes type 2, 79 00:04:46,000 --> 00:04:47,769 we wanted to follow them 80 00:04:47,802 --> 00:04:49,872 because there weren't that many of them. 81 00:04:49,904 --> 00:04:51,272 You know, when I came over from New Zealand 82 00:04:51,305 --> 00:04:52,942 20 or so years ago, 83 00:04:52,975 --> 00:04:56,679 well, I really had not seen a very overweight child 84 00:04:56,711 --> 00:04:57,913 prior to coming here. 85 00:04:57,946 --> 00:05:00,115 In fact, in the last two years, 86 00:05:00,148 --> 00:05:03,686 life expectancy in the United States has decreased, 87 00:05:03,718 --> 00:05:06,355 basically for the first time since the Civil War, 88 00:05:06,387 --> 00:05:10,224 primarily owing to obesity-related complications. 89 00:05:10,257 --> 00:05:15,264 I have never seen such a catastrophic health epidemic 90 00:05:16,898 --> 00:05:20,201 get so little attention, 91 00:05:20,235 --> 00:05:23,973 and we have to get the word out, period. 92 00:05:24,005 --> 00:05:26,975 Diabesity, it is a problem that is getting worse 93 00:05:27,009 --> 00:05:28,776 at an exponential rate, 94 00:05:28,810 --> 00:05:30,179 and it's cultural, and it's what we eat 95 00:05:30,211 --> 00:05:32,348 and it's how our lifestyle is, 96 00:05:32,380 --> 00:05:35,350 and those are things that need to be changed, 97 00:05:35,384 --> 00:05:36,319 understanding that we have 98 00:05:36,351 --> 00:05:40,755 more capabilities in us than we ever imagine 99 00:05:40,788 --> 00:05:42,324 when we are put in the right position 100 00:05:42,357 --> 00:05:44,193 to be able to utilize those capabilities, 101 00:05:44,225 --> 00:05:46,261 like, that's what I wanna talk about. 102 00:05:46,293 --> 00:05:48,997 So why am I doing this? 103 00:05:50,999 --> 00:05:54,370 Well, I wanna know what to eat and why. 104 00:05:54,403 --> 00:05:57,039 I wanna know how to stop diabetes, 105 00:05:57,072 --> 00:06:00,375 I want to know the science behind the optimal diet. 106 00:06:00,408 --> 00:06:03,312 I wanna understand everything that is holding us back, 107 00:06:03,345 --> 00:06:08,117 I need to know about the shame that drives us, 108 00:06:08,149 --> 00:06:11,286 because I need to know about my mom's struggle, 109 00:06:11,319 --> 00:06:14,223 we need to know how to make our bodies want better food, 110 00:06:14,255 --> 00:06:16,824 we need to know how to break the diet industry, 111 00:06:16,858 --> 00:06:20,663 we need to know how to escape that which seems inescapable, 112 00:06:20,696 --> 00:06:22,831 we need to understand how to turn the tide, 113 00:06:22,863 --> 00:06:24,399 we need to know how to feel better, 114 00:06:24,432 --> 00:06:26,701 how to live better, how to eat better, 115 00:06:26,735 --> 00:06:28,170 how to love better, 116 00:06:28,202 --> 00:06:30,673 we need to be better. 117 00:06:44,853 --> 00:06:46,254 While I was growing up, 118 00:06:46,288 --> 00:06:49,290 I was obsessed with Superman, 119 00:06:49,324 --> 00:06:51,427 and apparently, I had no shame. 120 00:06:54,396 --> 00:06:55,864 While I was growing up, 121 00:06:55,896 --> 00:06:59,034 there was a real superman who changed my life. 122 00:07:00,168 --> 00:07:01,403 This is my grandpa, Ben. 123 00:07:02,471 --> 00:07:05,074 Grandpa was a second-generation American 124 00:07:05,107 --> 00:07:07,276 without even a high school education 125 00:07:07,309 --> 00:07:09,378 who worked in a factory his whole life 126 00:07:09,411 --> 00:07:10,913 so that all four of his kids 127 00:07:10,946 --> 00:07:13,182 could go on to get master's degrees. 128 00:07:13,214 --> 00:07:15,116 He was a real superman, 129 00:07:16,317 --> 00:07:20,689 at least until he was faced with a super villain, diabetes. 130 00:07:21,490 --> 00:07:24,259 As one of the leading causes of amputations, 131 00:07:25,459 --> 00:07:27,295 Grandpa's superpowers could only take him so far 132 00:07:27,329 --> 00:07:28,698 against this super villain. 133 00:07:30,264 --> 00:07:34,068 I remember sitting out in the hall. 134 00:07:34,101 --> 00:07:35,937 Your grandpa needs you to be strong right now, 135 00:07:35,971 --> 00:07:37,172 okay, sweetheart? 136 00:07:37,204 --> 00:07:39,440 Can I go in after the doctor's done? 137 00:07:39,473 --> 00:07:42,343 I want to show him my new Superman comic book. 138 00:07:43,512 --> 00:07:46,115 Yes, he would like that, but for now, 139 00:07:46,148 --> 00:07:48,817 No, don't let them do it. 140 00:07:48,850 --> 00:07:52,054 I love you, please stay put. 141 00:07:52,086 --> 00:07:53,521 Don't let them do it, 142 00:07:53,555 --> 00:07:56,759 don't let them take my leg, 143 00:07:56,791 --> 00:07:59,026 don't let them take my leg. 144 00:08:05,033 --> 00:08:06,435 There was my superman, 145 00:08:07,369 --> 00:08:11,440 pale, still, and lifeless, 146 00:08:11,473 --> 00:08:12,407 defeated by diabetes. 147 00:08:15,410 --> 00:08:17,880 And while Grandpa's light went out, 148 00:08:19,047 --> 00:08:22,951 his death lit a fire inside of me, 149 00:08:24,185 --> 00:08:26,221 because I came to quickly find out 150 00:08:27,555 --> 00:08:29,457 Grandpa is not alone. 151 00:08:30,492 --> 00:08:35,230 Did you know, one in four of us 152 00:08:35,263 --> 00:08:39,401 are afflicted with diabetes or prediabetes? 153 00:08:39,433 --> 00:08:42,270 The day I got the death sentence, 154 00:08:42,303 --> 00:08:43,805 the diagnosis I had diabetes. 155 00:08:43,839 --> 00:08:45,207 I have side pains. 156 00:08:45,240 --> 00:08:46,341 Thyroid problems. 157 00:08:46,374 --> 00:08:48,476 I kept getting foot ulcers. 158 00:08:48,509 --> 00:08:52,181 I went home that night and I cried like a baby. 159 00:08:52,214 --> 00:08:53,015 Alzheimer's. 160 00:08:53,048 --> 00:08:54,349 Bone-chilling cold. 161 00:08:54,381 --> 00:08:56,117 You stand up, you dizzy. 162 00:08:56,150 --> 00:08:57,318 Fatty liver. 163 00:08:57,351 --> 00:08:59,120 And I kept getting bone infections. 164 00:08:59,153 --> 00:09:00,522 I had stage 2 hypertension. 165 00:09:00,554 --> 00:09:03,524 My left foot amputated almost completely. 166 00:09:03,557 --> 00:09:06,595 Of the chronic diseases that are common 167 00:09:06,628 --> 00:09:09,031 in the United States and throughout the world, 168 00:09:09,063 --> 00:09:14,068 type 2 diabetes is one of the very most preventable, 169 00:09:15,236 --> 00:09:18,339 and it appears to be the one that, 170 00:09:18,373 --> 00:09:21,076 unfortunately, is becoming pandemic, 171 00:09:21,109 --> 00:09:26,949 and there's no signal that this trend is going to abate. 172 00:09:26,981 --> 00:09:28,350 You know, diabetes reflects 173 00:09:28,383 --> 00:09:30,918 the ultimate metabolic meltdown, 174 00:09:30,951 --> 00:09:33,621 it's basically the fundamental systems 175 00:09:33,654 --> 00:09:35,423 that control blood sugar, 176 00:09:35,456 --> 00:09:39,394 this critical fuel for the body, 177 00:09:39,427 --> 00:09:40,262 break down. 178 00:09:41,428 --> 00:09:42,429 What is the biggest thing 179 00:09:42,464 --> 00:09:45,267 that you think is different about this project 180 00:09:45,299 --> 00:09:48,370 than other lifestyle-related films out there? 181 00:09:48,403 --> 00:09:50,639 For one, it's focused, 182 00:09:50,672 --> 00:09:52,574 two, it's actionable, 183 00:09:52,606 --> 00:09:54,876 you can take things off a list and go do those, 184 00:09:54,909 --> 00:09:58,613 I think it's incredible to be able to 185 00:09:58,647 --> 00:10:01,250 have the information to reach an audience, 186 00:10:01,283 --> 00:10:04,219 and really, truly care that they get that information. 187 00:10:10,625 --> 00:10:13,160 Hello, my name is Jonathan Bailor, 188 00:10:13,193 --> 00:10:16,430 and today I would like to share a personal story with you 189 00:10:16,464 --> 00:10:18,567 about a journey that changed my life 190 00:10:18,600 --> 00:10:20,302 and my family's life. 191 00:10:20,335 --> 00:10:23,538 I want to show you how the world's greatest researchers, 192 00:10:23,571 --> 00:10:26,274 scientists, and doctors 193 00:10:26,307 --> 00:10:28,644 have conclusively proven 194 00:10:28,677 --> 00:10:31,647 that we can end the diabesity epidemic, 195 00:10:31,679 --> 00:10:35,316 and I want to how you how you can permanently 196 00:10:35,350 --> 00:10:39,620 increase the quality of your life and prevent diabesity, 197 00:10:39,653 --> 00:10:41,689 but let's wind the clock back a little bit. 198 00:10:41,722 --> 00:10:44,659 See, I started off as a personal trainer. 199 00:10:58,572 --> 00:11:00,574 I saw you out there in the gym, 200 00:11:00,607 --> 00:11:02,643 that was quite the good workout today, Tim. 201 00:11:02,677 --> 00:11:04,947 Oh, it was okay, I guess. 202 00:11:04,980 --> 00:11:06,282 Well, then what's wrong? 203 00:11:07,414 --> 00:11:10,519 Barely a pound lost in over a week? 204 00:11:10,552 --> 00:11:11,687 Okay, have you been sticking to 205 00:11:11,720 --> 00:11:14,656 the 1,400 calories a day like we agreed? 206 00:11:14,688 --> 00:11:17,325 Yes, and I'm getting damn tired of it, too. 207 00:11:17,359 --> 00:11:20,028 Well, we both know the only way to lose that weight 208 00:11:20,061 --> 00:11:22,398 is fewer calories in and more calories out. 209 00:11:23,597 --> 00:11:27,668 I suppose I can add another 10 minutes to the workout? 210 00:11:27,701 --> 00:11:29,071 That's the spirit, Tim. 211 00:11:29,104 --> 00:11:30,572 Those pounds won't stand a chance 212 00:11:30,605 --> 00:11:33,274 if you stay focused and just keep pushing it harder, okay? 213 00:11:33,307 --> 00:11:34,275 Okay. 214 00:11:34,308 --> 00:11:36,077 - All right. - Thank you. 215 00:11:36,110 --> 00:11:37,678 Despite my best efforts, 216 00:11:37,711 --> 00:11:42,717 I remember that Tim continued to push harder and harder, 217 00:11:44,119 --> 00:11:46,153 but his diabesity just got worse and worse, 218 00:11:46,187 --> 00:11:49,257 and he became less and less motivated, 219 00:11:49,289 --> 00:11:51,225 I wondered what happened to Tim, 220 00:11:51,259 --> 00:11:53,461 but I didn't wonder for long. 221 00:11:53,495 --> 00:11:55,596 See, at that exact same time, 222 00:11:55,629 --> 00:12:00,436 I was experiencing a different kind of metabolic problem. 223 00:12:01,769 --> 00:12:04,740 As a boy, I was motivated by my big brother, 224 00:12:04,773 --> 00:12:08,276 I wanted to grow up with those same big muscles that he had 225 00:12:08,308 --> 00:12:10,678 so that people would look up to me too. 226 00:12:10,711 --> 00:12:14,348 I tried everything to build myself up, 227 00:12:14,381 --> 00:12:19,387 I would eat 6,000 calories a day every single day, 228 00:12:20,422 --> 00:12:23,425 but despite everything I did, 229 00:12:23,457 --> 00:12:26,260 I couldn't make the sort of gains that I wanted to, 230 00:12:26,293 --> 00:12:28,764 and sadly, and ironically, 231 00:12:28,797 --> 00:12:32,134 my clients couldn't change their bodies either. 232 00:12:34,802 --> 00:12:36,104 - Hi. - Hey Gail, 233 00:12:36,136 --> 00:12:37,638 that was an excellent workout today. 234 00:12:37,672 --> 00:12:39,707 You should be feeling good about yourself right now. 235 00:12:39,740 --> 00:12:43,044 Last week at this time, I weighed 189 pounds, 236 00:12:43,077 --> 00:12:44,712 I just weighed myself this morning, 237 00:12:44,745 --> 00:12:46,180 and guess what I weigh. 238 00:12:46,214 --> 00:12:47,382 What'd you lose? 239 00:12:47,414 --> 00:12:49,418 Less than zero, Jonathan, 240 00:12:49,451 --> 00:12:51,186 I gained a pound. 241 00:12:51,219 --> 00:12:52,621 Listen, it's only a matter of time before you- 242 00:12:52,653 --> 00:12:55,356 - Bullshit, I work my ass off 243 00:12:55,389 --> 00:12:57,324 and I have nothing to show for it! 244 00:12:57,357 --> 00:12:58,793 Yes, I know. 245 00:12:58,826 --> 00:13:01,296 Struggling to lose or gain weight can be very frustrating, 246 00:13:01,328 --> 00:13:03,164 but if you just stick to the program- 247 00:13:03,197 --> 00:13:06,769 I have never had to struggle to gain weight. 248 00:13:08,870 --> 00:13:10,371 Can I tell you a secret? 249 00:13:11,605 --> 00:13:13,475 How are you supposed to lose weight? 250 00:13:13,508 --> 00:13:16,610 They tell you to cut calories and starve yourself, 251 00:13:16,644 --> 00:13:18,679 and so you do that, 252 00:13:18,712 --> 00:13:20,714 and then you lose 20 pounds, 253 00:13:20,748 --> 00:13:22,317 so far, so good, 254 00:13:22,350 --> 00:13:25,387 but you've starved yourself and it comes off, 255 00:13:25,419 --> 00:13:27,788 and then, you know, you go off the diet 256 00:13:27,822 --> 00:13:30,558 because it slows down to almost nothing, 257 00:13:30,591 --> 00:13:32,293 and what's the use? 258 00:13:32,326 --> 00:13:33,828 And then I start eating food 259 00:13:33,861 --> 00:13:36,097 like I've never seen food before. 260 00:13:36,130 --> 00:13:39,266 It might take me a year to lose 20 pounds, 261 00:13:39,299 --> 00:13:41,302 and it seems like six months or less, 262 00:13:41,336 --> 00:13:43,871 I put it all back on again, plus another 10 pounds. 263 00:13:43,904 --> 00:13:46,107 I was angry because I could not figure out, 264 00:13:46,140 --> 00:13:49,211 how do I do this so I get results? 265 00:13:49,244 --> 00:13:51,513 I was following everybody else's 266 00:13:51,546 --> 00:13:54,682 ideas, programs, information, 267 00:13:54,716 --> 00:13:58,753 and none of it worked, so what's wrong with me? 268 00:13:58,785 --> 00:14:00,654 How am I so bad? 269 00:14:00,687 --> 00:14:02,423 Why am I so broken? 270 00:14:03,423 --> 00:14:04,625 Not really helpless though, 271 00:14:04,658 --> 00:14:07,528 just angry because I'm doing all of this stuff, 272 00:14:07,562 --> 00:14:09,798 it should be working, right? 273 00:14:09,831 --> 00:14:11,432 And that's where I think a lot of people 274 00:14:11,466 --> 00:14:14,536 find themselves shaking their heads. 275 00:14:14,568 --> 00:14:16,637 Anybody can lose weight, 276 00:14:17,839 --> 00:14:20,208 losing it and keeping it off is two different things. 277 00:14:20,240 --> 00:14:22,543 The conventional approach to obesity, 278 00:14:22,576 --> 00:14:25,212 calories in, calories out, seems so appealing 279 00:14:25,245 --> 00:14:27,749 because we do know that, if you eat less 280 00:14:27,782 --> 00:14:29,518 and you move more, 281 00:14:29,551 --> 00:14:31,887 for a short while, you'll begin to lose weight, 282 00:14:31,919 --> 00:14:33,854 that's just a law of physics, 283 00:14:33,888 --> 00:14:37,158 but it neglects a fundamental fact, 284 00:14:37,192 --> 00:14:39,760 which is that the body fights back 285 00:14:39,793 --> 00:14:41,696 against calorie deprivation. 286 00:14:41,729 --> 00:14:44,266 We know that after a few days or weeks 287 00:14:44,298 --> 00:14:48,202 of a low-calorie diet, hunger increases, 288 00:14:48,235 --> 00:14:50,705 but at the same time, metabolism slows down, 289 00:14:50,738 --> 00:14:54,176 that's the body pushing back against weight loss. 290 00:14:54,208 --> 00:14:56,544 Unless we address that problem, 291 00:14:56,577 --> 00:14:58,612 it's going to be a losing battle 292 00:14:58,645 --> 00:15:00,414 between mind and metabolism. 293 00:15:00,447 --> 00:15:04,418 I felt an overwhelming sense of complete helplessness, 294 00:15:04,451 --> 00:15:08,756 I couldn't do anything to help myself and change my body, 295 00:15:08,789 --> 00:15:10,457 and much more importantly, 296 00:15:10,490 --> 00:15:14,196 I couldn't help my clients to change their bodies. 297 00:15:14,229 --> 00:15:15,830 I wanted to gain weight 298 00:15:15,863 --> 00:15:17,866 and my clients wanted to lose weight, 299 00:15:17,899 --> 00:15:20,802 and both of us, we both follow 300 00:15:20,835 --> 00:15:24,873 the exact same calories in, calories out guidance 301 00:15:24,905 --> 00:15:26,340 that we were given, 302 00:15:26,374 --> 00:15:28,643 although we did it in opposite directions, 303 00:15:28,676 --> 00:15:32,314 but neither of us could reach our wellness goals. 304 00:15:32,346 --> 00:15:34,216 You struggle to gain weight? 305 00:15:35,450 --> 00:15:38,253 You have got to be kidding me. 306 00:15:38,285 --> 00:15:39,820 We should all have such a problem. 307 00:15:41,022 --> 00:15:42,757 And I wish you wouldn't tell me that, 308 00:15:42,789 --> 00:15:44,925 it gets me upset. 309 00:15:44,958 --> 00:15:46,794 I'm sorry. 310 00:15:46,827 --> 00:15:49,396 I've always wanted to beef up. 311 00:15:49,429 --> 00:15:50,899 What a joke, 312 00:15:50,932 --> 00:15:53,835 I can't lose a pound and you can't gain one. 313 00:15:53,868 --> 00:15:54,936 I've been doing everything possible, 314 00:15:54,969 --> 00:15:57,439 I've been downing thousands of calories a day, but- 315 00:15:57,471 --> 00:15:58,706 - But what? 316 00:15:58,740 --> 00:16:00,307 Your problem doesn't affect your health, 317 00:16:00,341 --> 00:16:02,811 your opportunities, your love life. 318 00:16:02,844 --> 00:16:04,613 Give me a break, Jonathan. 319 00:16:04,645 --> 00:16:05,680 And I don't know how long 320 00:16:05,714 --> 00:16:08,350 I'm gonna be able to work out on that spin cycle 321 00:16:08,383 --> 00:16:11,019 consuming less than 1,200 calories a day, 322 00:16:11,052 --> 00:16:12,553 it's really exhausting. 323 00:16:12,586 --> 00:16:13,989 I mean, I've been out there with you, 324 00:16:14,022 --> 00:16:15,924 you've been sticking to your calorie input 325 00:16:15,956 --> 00:16:17,558 and you've been working your butt off 326 00:16:17,591 --> 00:16:18,893 and you have nothing to show for it. 327 00:16:18,926 --> 00:16:20,328 It's demoralizing. 328 00:16:20,360 --> 00:16:22,463 No matter what I do, 329 00:16:22,496 --> 00:16:24,399 it feels like something's holding me back. 330 00:16:26,967 --> 00:16:28,437 I feel like a failure. 331 00:16:34,808 --> 00:16:36,978 What's wrong with me? 332 00:16:41,682 --> 00:16:42,817 There's something wrong, Gail, 333 00:16:42,850 --> 00:16:45,052 but I don't think it's you. 334 00:16:45,086 --> 00:16:46,454 I don't know what it is, 335 00:16:46,486 --> 00:16:50,057 but there's something definitely wrong. 336 00:16:57,030 --> 00:17:00,567 My name is Maggie Greenwood-Robinson 337 00:17:00,600 --> 00:17:05,073 and I have written over 65 books on this subject. 338 00:17:05,105 --> 00:17:07,808 Many of those books are diet books, 339 00:17:07,842 --> 00:17:09,944 and I've written two books on diabetes. 340 00:17:09,977 --> 00:17:15,750 I have a friend who was diagnosed with diabetes 341 00:17:15,782 --> 00:17:18,485 in May of 2017. 342 00:17:18,519 --> 00:17:21,588 He'd been a yo-yo dieter all his life 343 00:17:21,622 --> 00:17:25,360 and he went to the doctor and was diagnosed with diabetes, 344 00:17:25,393 --> 00:17:27,796 and it devastated him. 345 00:17:27,828 --> 00:17:28,829 'Cause I had seen my older brother 346 00:17:28,864 --> 00:17:31,799 lose one leg and two fingers off his right hand 347 00:17:33,000 --> 00:17:34,803 and have a quadruple bypass, 348 00:17:36,804 --> 00:17:39,007 and I thought, "My God, is that me? 349 00:17:40,708 --> 00:17:42,811 "I can't let that happen." 350 00:17:42,844 --> 00:17:45,980 I've seen people with diabetes for years, 351 00:17:46,012 --> 00:17:48,949 they're put on one oral medication, 352 00:17:48,982 --> 00:17:50,050 and they go along, 353 00:17:50,084 --> 00:17:52,120 they don't make any changes in their diet too much, 354 00:17:52,153 --> 00:17:53,954 a couple years later, 355 00:17:53,988 --> 00:17:56,357 all of a sudden, their doctor says, 356 00:17:56,391 --> 00:18:00,061 "I have to put you on another oral diabetes drug," 357 00:18:00,094 --> 00:18:02,096 and so on and on they go. 358 00:18:02,130 --> 00:18:04,065 At that point, I've seen them not make changes 359 00:18:04,097 --> 00:18:08,936 and some people have to graduate to insulin. 360 00:18:08,970 --> 00:18:12,406 This is a very slippery slope. 361 00:18:12,440 --> 00:18:14,008 You get huge, 362 00:18:14,040 --> 00:18:19,913 and I went from that 285 up to 458 pounds in two years, 363 00:18:19,946 --> 00:18:21,949 so bad that I wasn't even going and buying regular clothes, 364 00:18:21,982 --> 00:18:26,387 I was going and getting jogging pants and FUBU jerseys, 365 00:18:29,457 --> 00:18:30,692 and I was ashamed of myself 366 00:18:30,724 --> 00:18:32,526 every time I looked in the mirror. 367 00:18:32,559 --> 00:18:34,729 What has been so striking to us 368 00:18:34,761 --> 00:18:39,666 is that type 2 diabetes is a highly preventable 369 00:18:39,700 --> 00:18:42,103 and modifiable disease, 370 00:18:42,135 --> 00:18:43,805 we have found that it is 371 00:18:43,837 --> 00:18:47,908 very strongly linked to lifestyle factors, 372 00:18:47,942 --> 00:18:51,045 and that with relatively straightforward 373 00:18:51,077 --> 00:18:53,080 lifestyle modifications, 374 00:18:53,114 --> 00:18:55,083 there is a marked reduction 375 00:18:55,115 --> 00:18:57,751 in the risk of developing type 2 diabetes. 376 00:19:02,190 --> 00:19:05,994 Frustrated, I then turned to my parents, 377 00:19:06,027 --> 00:19:08,096 who are college professors, 378 00:19:08,128 --> 00:19:11,198 and after a great conversation, 379 00:19:11,231 --> 00:19:15,202 my mom, she said something that really resonated with me, 380 00:19:15,236 --> 00:19:18,073 and it led to a breakthrough in my thinking. 381 00:19:19,105 --> 00:19:23,912 She said, "Jonathan, you and your clients, 382 00:19:23,944 --> 00:19:29,783 "you're not suffering from an effort problem, 383 00:19:29,817 --> 00:19:33,555 "you're all trying really hard. 384 00:19:33,587 --> 00:19:34,822 "What you have, 385 00:19:36,057 --> 00:19:40,228 "it sounds lot more like an information problem." 386 00:19:40,260 --> 00:19:43,664 I needed to throw away 387 00:19:43,698 --> 00:19:48,136 everything I thought that I understood about metabolism 388 00:19:48,169 --> 00:19:52,140 and begin a whole new journey of discovery. 389 00:19:52,173 --> 00:19:54,209 We've had a clash of two paradigms, 390 00:19:54,241 --> 00:19:57,878 the paradigm that's been dominant for basically a century 391 00:19:57,912 --> 00:20:00,148 says that all calories are alike to the body, 392 00:20:00,181 --> 00:20:03,183 you just have to eat less and move more. 393 00:20:03,217 --> 00:20:05,153 It doesn't matter what you eat less of, 394 00:20:05,185 --> 00:20:07,989 you can eat junk food, just eat less of it. 395 00:20:08,021 --> 00:20:10,023 Now, that's an argument the food industry, 396 00:20:10,057 --> 00:20:11,258 of course, loves, 397 00:20:11,291 --> 00:20:14,862 because they can market all sorts of atrocious-quality food 398 00:20:14,895 --> 00:20:17,764 and then just point to the public 399 00:20:17,798 --> 00:20:21,068 and say it's a matter of personal responsibility. 400 00:20:21,102 --> 00:20:25,206 The other paradigm says that the quality of foods we eat 401 00:20:25,239 --> 00:20:27,674 alters hormones, metabolism, 402 00:20:27,708 --> 00:20:30,144 and even the expression of genes in the body 403 00:20:30,176 --> 00:20:33,013 in a way that makes all the difference 404 00:20:33,047 --> 00:20:35,682 between whether we have stable weight 405 00:20:35,715 --> 00:20:37,584 or we're struggling with weight gain. 406 00:20:37,617 --> 00:20:40,120 See, what Dr. Ludwig 407 00:20:40,153 --> 00:20:43,124 and many other brilliant minds at Harvard 408 00:20:43,156 --> 00:20:46,026 and the world's other top research and medical institutions 409 00:20:46,059 --> 00:20:48,229 have proven is that, 410 00:20:48,261 --> 00:20:53,234 not only was Jonathan the personal trainer dead wrong, 411 00:20:54,669 --> 00:20:58,806 but most of us, we've been terribly misinformed 412 00:20:58,838 --> 00:21:01,576 about what we believe is the best way 413 00:21:01,608 --> 00:21:05,178 to reverse diabetes and enjoy our bodies. 414 00:21:05,211 --> 00:21:07,147 I think that I was raised to believe 415 00:21:07,181 --> 00:21:10,282 that if you're overweight, it's because its your fault 416 00:21:10,284 --> 00:21:11,419 and you're making bad choices, 417 00:21:11,451 --> 00:21:13,721 and you're sitting on the chair during the day eating 418 00:21:13,753 --> 00:21:15,088 eating bonbons, 419 00:21:15,122 --> 00:21:17,625 and you're not exercising, and you're lazy, 420 00:21:18,692 --> 00:21:20,161 or you don't have willpower. 421 00:21:20,193 --> 00:21:23,263 I am pissed that all my life, 422 00:21:23,297 --> 00:21:25,732 I've been told this lie about, 423 00:21:25,766 --> 00:21:27,869 "This is what it takes lose weight," 424 00:21:27,902 --> 00:21:30,171 and while I've been trying to follow that, 425 00:21:30,203 --> 00:21:34,008 I've been ridiculed, I've been abused, 426 00:21:34,040 --> 00:21:36,144 I've been suicidal, 427 00:21:36,176 --> 00:21:39,279 I even thought my life was worth nothing, 428 00:21:39,313 --> 00:21:42,182 and they, they lied to me, 429 00:21:43,617 --> 00:21:46,922 and my husband died because we didn't have the truth 430 00:21:48,321 --> 00:21:52,960 about what it really takes to live a SANE life, 431 00:21:52,993 --> 00:21:56,263 to actually lose weight and keep it off 432 00:21:56,297 --> 00:22:01,068 without shame, without ridicule, without judgment. 433 00:22:01,102 --> 00:22:02,336 If I've learned anything in this room, 434 00:22:02,369 --> 00:22:04,304 because I've just talked to 15 people, 435 00:22:04,337 --> 00:22:07,942 they were trying to dig themselves out of quicksand 436 00:22:07,974 --> 00:22:09,144 by shoveling harder. 437 00:22:10,345 --> 00:22:12,713 Another problem with the calorie in, calorie out model 438 00:22:12,747 --> 00:22:15,249 is that it tends to blame people for this failure. 439 00:22:15,281 --> 00:22:17,284 If losing weight is simply a matter of 440 00:22:17,317 --> 00:22:21,189 eating less, moving more, everyone should be able to do it, 441 00:22:21,221 --> 00:22:22,757 and if you can't, there must be 442 00:22:22,789 --> 00:22:24,157 something the matter with you, 443 00:22:24,191 --> 00:22:25,259 according to this way of thinking, 444 00:22:25,291 --> 00:22:27,761 you must lack willpower or discipline. 445 00:22:27,795 --> 00:22:29,697 Hunger isn't just a fleeting feeling, 446 00:22:29,730 --> 00:22:32,266 it's a primal, biological signal 447 00:22:32,298 --> 00:22:35,403 that your body is crying out for more calories. 448 00:22:35,435 --> 00:22:38,239 I felt like I was just like, 449 00:22:38,271 --> 00:22:42,376 holding on with my teeth and my nails 450 00:22:42,410 --> 00:22:44,746 trying to make it to this goal weight 451 00:22:44,778 --> 00:22:47,882 so I could finally start living my life again 452 00:22:47,914 --> 00:22:50,050 or eating food again. 453 00:22:50,084 --> 00:22:51,318 It felt torturous, 454 00:22:51,352 --> 00:22:55,355 and honestly, I thought about food all the time 455 00:22:55,388 --> 00:22:58,125 because I didn't feel like I could have it 456 00:22:58,159 --> 00:22:59,794 when I was on a diet. 457 00:22:59,826 --> 00:23:02,296 Constantly trying to exercise my willpower 458 00:23:02,328 --> 00:23:03,297 and not thinking about those foods 459 00:23:03,329 --> 00:23:06,233 and not caving in and giving in to those foods 460 00:23:06,267 --> 00:23:11,205 was so hard and so exhausting, and so draining. 461 00:23:11,238 --> 00:23:14,174 And even if you could ignore hunger over the long term, 462 00:23:14,208 --> 00:23:16,144 which very few people can, 463 00:23:16,176 --> 00:23:17,244 your body has other tricks, 464 00:23:17,278 --> 00:23:19,846 such as slowing down metabolism 465 00:23:19,880 --> 00:23:23,284 and producing what's called the starvation response. 466 00:23:23,317 --> 00:23:27,689 This is a very difficult situation 467 00:23:27,721 --> 00:23:29,856 to manage over the short term, 468 00:23:29,890 --> 00:23:32,160 let alone for the rest of your life, 469 00:23:32,192 --> 00:23:35,262 so our conventional approach doesn't work, 470 00:23:35,296 --> 00:23:38,865 in a sense, can't work because it's too difficult 471 00:23:38,898 --> 00:23:41,068 to accurately assess calorie balance, 472 00:23:41,102 --> 00:23:43,304 and it blames people for this problem. 473 00:23:43,336 --> 00:23:47,741 We need a much more sophisticated approach to weight control 474 00:23:47,775 --> 00:23:50,778 that will help people succeed over the long term. 475 00:23:50,810 --> 00:23:55,817 Women's self-worth is tied up so much into their looks. 476 00:23:57,084 --> 00:24:01,255 If you're fat, then you're not pretty 477 00:24:01,288 --> 00:24:03,356 and you're not desirable. 478 00:24:03,390 --> 00:24:06,461 You'd hear things, "It's like the weight kept piling on, 479 00:24:06,493 --> 00:24:08,061 piling on, piling on," 480 00:24:08,095 --> 00:24:11,332 but I started to think, "Ah, if this continues, 481 00:24:11,365 --> 00:24:14,367 "you know, this is the road I'm heading down," 482 00:24:14,401 --> 00:24:20,240 and it's difficult to hide your poor self-image. 483 00:24:20,273 --> 00:24:21,308 The act of eating a cookie 484 00:24:21,342 --> 00:24:25,012 compared to feeling ashamed for eating a cookie, 485 00:24:25,045 --> 00:24:28,249 I would say, you know, very clearly probably the latter 486 00:24:28,281 --> 00:24:30,150 because it reflects probably a history 487 00:24:30,183 --> 00:24:32,854 of interactions with that and with others, 488 00:24:32,886 --> 00:24:36,456 and it will determine what they do going forward as well. 489 00:24:36,490 --> 00:24:38,526 I don't think there's a worse feeling 490 00:24:38,558 --> 00:24:41,762 than putting weight back on and then having to go see people 491 00:24:41,796 --> 00:24:43,230 that you haven't seen in a while, 492 00:24:43,263 --> 00:24:45,465 and you're fatter than you were the last time, 493 00:24:45,499 --> 00:24:48,169 and you feel like, "Oh, no, what do I wear? 494 00:24:48,201 --> 00:24:49,369 "How do I look better? 495 00:24:49,403 --> 00:24:51,972 "Are they gonna think, 'She's just like everybody else, 496 00:24:52,006 --> 00:24:53,908 "'she can't do it'?" 497 00:24:53,941 --> 00:24:56,911 It's just a horrible feeling, and I hate it. 498 00:24:56,943 --> 00:24:57,545 You know, 499 00:24:57,577 --> 00:24:59,180 sitting on the airplane 500 00:24:59,212 --> 00:25:03,451 and I'm squeezing my knees together constantly, 501 00:25:04,484 --> 00:25:06,486 just trying not to have my legs 502 00:25:06,519 --> 00:25:09,257 touch the people on either side of me. 503 00:25:09,289 --> 00:25:11,291 I know every excuse you can make 504 00:25:11,325 --> 00:25:14,362 for being ashamed of yourself and being alone 505 00:25:14,394 --> 00:25:16,163 and being depressed over weight. 506 00:25:17,330 --> 00:25:18,531 I think there's no place for shame, 507 00:25:18,566 --> 00:25:23,270 it is not a productive way to bring about behavior change, 508 00:25:23,304 --> 00:25:25,038 it's never a good approach. 509 00:25:25,071 --> 00:25:28,208 Shame is about just an inherent gut-level, 510 00:25:28,241 --> 00:25:32,512 "I'm no good, I'm worthless, I'm not good enough," 511 00:25:32,546 --> 00:25:35,516 and that feeling is not motivating 512 00:25:35,548 --> 00:25:40,555 because that feeling is just so outrageously debilitating, 513 00:25:42,021 --> 00:25:44,125 you've got nothing to go from because you feel like nothing, 514 00:25:44,157 --> 00:25:46,459 and I don't think that's ever helpful. 515 00:25:46,492 --> 00:25:49,364 My dad tried to shame me into it. 516 00:25:51,131 --> 00:25:53,567 He said, "You're a fat boy, do something about it." 517 00:25:53,601 --> 00:25:55,203 You can tell me I'm fat, 518 00:25:55,236 --> 00:25:58,172 you can shame me in front of other people, 519 00:25:58,204 --> 00:25:59,973 you think that's gonna inspire me? 520 00:26:00,007 --> 00:26:01,108 No. 521 00:26:06,480 --> 00:26:08,415 And because of this discrimination, 522 00:26:09,583 --> 00:26:14,322 most victims of diabesity have a long history 523 00:26:14,355 --> 00:26:17,424 of attempting unsustainable treatment plans 524 00:26:17,458 --> 00:26:19,427 and dangerous diets, 525 00:26:19,460 --> 00:26:23,631 causing endless cycles of guilt, shame, 526 00:26:23,663 --> 00:26:27,033 low self-esteem, depression, 527 00:26:27,067 --> 00:26:31,172 and just worsening and worsening conditions 528 00:26:31,204 --> 00:26:33,974 of diabetes and their metabolic issues. 529 00:26:35,910 --> 00:26:38,246 But there is hope, 530 00:26:38,278 --> 00:26:40,948 there is tremendous hope, in fact, 531 00:26:40,980 --> 00:26:42,983 and it begins with understanding 532 00:26:43,017 --> 00:26:47,221 the science of the underlying problem 533 00:26:47,253 --> 00:26:51,558 and creating a proven, practical, and complete solution 534 00:26:51,592 --> 00:26:52,460 to solving it. 535 00:26:54,595 --> 00:26:56,564 See, back in the 1980s, 536 00:26:56,596 --> 00:27:00,233 seeking to understand why sustained weight loss 537 00:27:00,267 --> 00:27:03,571 was becoming increasingly out of reach for so many people, 538 00:27:03,604 --> 00:27:06,240 a group of research scientists developed 539 00:27:06,272 --> 00:27:10,510 what is now widely referred to as the setpoint theory. 540 00:27:10,544 --> 00:27:12,580 Considered a major scientific breakthrough 541 00:27:12,613 --> 00:27:15,249 in the fight to combat diabetes, 542 00:27:15,281 --> 00:27:17,484 the setpoint theory demonstrates 543 00:27:17,518 --> 00:27:20,020 why traditional restrictive dieting 544 00:27:20,054 --> 00:27:25,692 leaves 29 out of 30 people worse off. 545 00:27:25,726 --> 00:27:27,628 Thinking about body weight 546 00:27:27,661 --> 00:27:31,399 as calories in, calories out misses the story. 547 00:27:31,432 --> 00:27:33,034 Let's take an example, let's think about fever. 548 00:27:33,067 --> 00:27:35,102 You know, 100 years ago, 549 00:27:35,134 --> 00:27:39,039 the biological origins of fever weren't known, 550 00:27:39,073 --> 00:27:40,641 and they can take temperature, 551 00:27:40,673 --> 00:27:43,144 so imagine you went to your doctor with a fever 552 00:27:43,176 --> 00:27:46,513 and your doctor said, "Okay, your temperature's too high, 553 00:27:46,547 --> 00:27:48,516 "this is really just a question of heat balance, 554 00:27:48,548 --> 00:27:50,718 "too much heat going into your body, 555 00:27:50,750 --> 00:27:52,452 "not enough heat coming out, 556 00:27:52,486 --> 00:27:55,323 "so it's simple, we just need to reverse that, 557 00:27:55,355 --> 00:27:58,992 "get into an ice bath and you'll draw heat out of your body 558 00:27:59,026 --> 00:28:01,461 "and the problem will be solved." 559 00:28:01,494 --> 00:28:02,529 But what would happen? 560 00:28:02,563 --> 00:28:05,599 Your body would fight back in predictable ways, 561 00:28:05,632 --> 00:28:09,003 severe shivering, blood vessel constriction, 562 00:28:09,036 --> 00:28:10,638 and you'd feel an overwhelming desire 563 00:28:10,671 --> 00:28:12,605 to get out of that ice bath, 564 00:28:12,638 --> 00:28:14,607 so for that reason, ice baths 565 00:28:14,641 --> 00:28:19,146 aren't very popular treatments to fever today, 566 00:28:19,179 --> 00:28:20,648 we have a more effective approach, 567 00:28:20,681 --> 00:28:22,984 you identify the source of the fever and treat it, 568 00:28:23,017 --> 00:28:24,552 or use aspirin. 569 00:28:24,585 --> 00:28:26,053 What aspirin does is 570 00:28:26,086 --> 00:28:29,089 it lowers the body temperature setpoint, 571 00:28:29,123 --> 00:28:30,991 and you take it, your body goes from 572 00:28:31,025 --> 00:28:35,096 wanting to be 104 degrees to being 98.6, 573 00:28:35,128 --> 00:28:37,330 so over the next half hour or so, 574 00:28:37,364 --> 00:28:40,167 you naturally throw off your blankets 575 00:28:40,200 --> 00:28:41,535 and you start sweating, 576 00:28:41,567 --> 00:28:44,270 and your temperature declines naturally. 577 00:28:44,304 --> 00:28:46,774 Identify the source of the problems, 578 00:28:46,807 --> 00:28:51,578 reverse them so that we can lower the body weight setpoint, 579 00:28:51,612 --> 00:28:54,782 and once we do that, hunger naturally declines, 580 00:28:54,815 --> 00:28:56,450 metabolism speeds up, 581 00:28:56,482 --> 00:28:59,586 and you lose weight with your body's cooperation, 582 00:28:59,619 --> 00:29:01,354 not with your body kicking and screaming. 583 00:29:01,387 --> 00:29:05,225 I can remember when I first read that word, setpoint. 584 00:29:06,460 --> 00:29:09,130 At the time, I had no idea 585 00:29:09,163 --> 00:29:12,400 how the modern science proving the setpoint 586 00:29:12,432 --> 00:29:15,635 would elegantly bring all my research together 587 00:29:15,669 --> 00:29:17,705 and help to end diabesity. 588 00:29:17,738 --> 00:29:20,807 I can remember books written about setpoint 589 00:29:20,840 --> 00:29:22,575 over 20 years ago, 590 00:29:22,608 --> 00:29:24,310 so it was interesting to me 591 00:29:24,344 --> 00:29:27,648 that setpoint was coming up in a new context 592 00:29:27,681 --> 00:29:31,251 because 20 years ago, it was more of a theory. 593 00:29:31,285 --> 00:29:32,720 Hey man, I wanted to get you on here 594 00:29:32,752 --> 00:29:33,920 to clarify a few things, 595 00:29:33,953 --> 00:29:37,057 setpoint, that's a theory that's been around for a while, 596 00:29:37,090 --> 00:29:38,358 what has changed? 597 00:29:38,392 --> 00:29:40,061 It's not a theory anymore. 598 00:29:40,094 --> 00:29:41,295 Good answer. 599 00:29:41,327 --> 00:29:42,762 The beauty of the setpoint is it 600 00:29:42,796 --> 00:29:46,834 is really one of the most scientifically proven 601 00:29:46,866 --> 00:29:48,668 biological concepts in the world, 602 00:29:48,701 --> 00:29:51,105 any of us who took high school biology 603 00:29:51,137 --> 00:29:53,339 heard of a term, homeostasis, 604 00:29:53,373 --> 00:29:56,777 and homeostasis just means that living organisms 605 00:29:56,809 --> 00:29:58,812 can only live within in a fixed range. 606 00:29:58,846 --> 00:30:00,815 Each body, not just human, 607 00:30:00,847 --> 00:30:03,651 but each species is like its own little world, 608 00:30:03,683 --> 00:30:05,452 its own little ecosystem, 609 00:30:05,486 --> 00:30:09,790 and it has to maintain a range for its life to continue, 610 00:30:09,823 --> 00:30:14,829 so your body temperature setpoint is 98.6 degrees. 611 00:30:16,195 --> 00:30:17,831 Your blood sugar also revolves around a setpoint, 612 00:30:17,865 --> 00:30:18,766 your blood sugar goes up, 613 00:30:18,799 --> 00:30:20,667 your body takes steps to bring it down, 614 00:30:20,701 --> 00:30:23,104 if it goes down, your body takes steps to bring it back up. 615 00:30:23,136 --> 00:30:25,271 Your blood pressure also has a setpoint, 616 00:30:25,305 --> 00:30:27,173 even your hydration has a setpoint, 617 00:30:27,207 --> 00:30:28,476 if you don't drink water for a while, 618 00:30:28,509 --> 00:30:29,610 you get thirsty, you drink more, 619 00:30:29,644 --> 00:30:31,878 you drink a lot of water, then you drink less water. 620 00:30:31,912 --> 00:30:34,715 Your body is always beautifully 621 00:30:34,748 --> 00:30:38,719 balancing itself out automatically to maintain life. 622 00:30:38,751 --> 00:30:41,154 Setpoint, for our purposes, 623 00:30:41,188 --> 00:30:44,358 refers to the level of blood sugar and stored fat 624 00:30:44,391 --> 00:30:46,427 your body works to maintain 625 00:30:46,460 --> 00:30:50,698 by subconsciously regulating your appetite and metabolism 626 00:30:50,730 --> 00:30:53,634 through your brain, gut, and hormones, 627 00:30:53,666 --> 00:30:57,170 regardless of the quantity of calories 628 00:30:57,203 --> 00:31:00,140 you take in or exercise off. 629 00:31:00,173 --> 00:31:02,509 So for example, if it's ever felt like 630 00:31:02,542 --> 00:31:05,745 no matter what you do or what you try, 631 00:31:05,778 --> 00:31:08,548 it feels like there's an invisible force 632 00:31:08,582 --> 00:31:11,652 that's working to keep you at a specific weight, 633 00:31:11,684 --> 00:31:12,886 that's your setpoint weight, 634 00:31:12,920 --> 00:31:14,587 that's your brain, your hormones, and your gut 635 00:31:14,621 --> 00:31:16,924 all working together to keep your weight 636 00:31:16,957 --> 00:31:18,626 at this specific range, 637 00:31:18,659 --> 00:31:21,862 regardless of how little you eat or how much you exercise. 638 00:31:21,894 --> 00:31:23,897 So that's a regulatory system 639 00:31:23,931 --> 00:31:27,367 that keeps things within a narrow range. 640 00:31:27,401 --> 00:31:30,204 That's the place our body wants to be, 641 00:31:30,237 --> 00:31:33,874 and the science now tells us we can change our setpoint, 642 00:31:33,906 --> 00:31:35,808 we can lower our setpoint, 643 00:31:35,842 --> 00:31:37,578 and we can keep it there, 644 00:31:37,611 --> 00:31:40,480 and that's how we stay naturally thin. 645 00:31:40,513 --> 00:31:43,817 I still needed to understand the deeper science, though, 646 00:31:43,849 --> 00:31:46,786 and how all the brain, the gut, and the hormones 647 00:31:46,819 --> 00:31:49,623 all work together to affect the setpoint, 648 00:31:49,655 --> 00:31:52,759 so what is triggering our setpoint to rise? 649 00:31:52,792 --> 00:31:55,929 Research over 50, or even 100 years, 650 00:31:55,962 --> 00:31:58,699 suggests that the quality of the foods we eat 651 00:31:58,731 --> 00:32:00,600 can play a fundamental role, 652 00:32:00,634 --> 00:32:03,903 that by altering the way 653 00:32:03,936 --> 00:32:08,241 that blood sugar and hormones change after we eat, 654 00:32:08,275 --> 00:32:10,377 we can change how fat cells behave, 655 00:32:10,410 --> 00:32:12,346 how many calories they store 656 00:32:12,378 --> 00:32:14,747 versus how many calories go to the muscle 657 00:32:14,780 --> 00:32:17,585 and the other organs of the body to be burned. 658 00:32:17,617 --> 00:32:23,456 Once you make that change, setpoint can decrease, 659 00:32:23,490 --> 00:32:24,959 and once setpoint decreases, 660 00:32:24,991 --> 00:32:27,994 then hunger and metabolism naturally adapt 661 00:32:28,028 --> 00:32:30,931 without the struggle, without requiring willpower. 662 00:32:30,963 --> 00:32:34,467 Your setpoint is determined by the interaction 663 00:32:34,500 --> 00:32:36,869 of your brain, gut, and hormones. 664 00:32:36,903 --> 00:32:38,605 Let's talk about the brain, 665 00:32:38,638 --> 00:32:40,907 how important is the brain to lowering your setpoint? 666 00:32:40,941 --> 00:32:42,942 The brain is one of the three critical factors 667 00:32:42,976 --> 00:32:44,878 that are determining whether or not your setpoint 668 00:32:44,911 --> 00:32:46,779 is going up or it's going down. 669 00:32:46,813 --> 00:32:50,751 I learned about a small but crucial part of your brain 670 00:32:50,784 --> 00:32:52,519 that's called the hypothalamus. 671 00:32:52,551 --> 00:32:54,821 It is essentially the link between 672 00:32:54,855 --> 00:32:56,923 your head, your hormones, and your stomach, 673 00:32:56,957 --> 00:32:58,926 it's an almond-sized structure 674 00:32:58,959 --> 00:33:01,262 that serves a very vital role, 675 00:33:01,295 --> 00:33:04,431 the automatic regulation of 676 00:33:04,463 --> 00:33:06,299 life-sustaining bodily functions, 677 00:33:06,333 --> 00:33:10,304 such as balancing blood sugar and body fat levels 678 00:33:10,336 --> 00:33:11,939 within a healthy range, 679 00:33:11,971 --> 00:33:16,978 however, if your hypothalamus becomes inflamed, 680 00:33:17,943 --> 00:33:20,547 the range it works to automatically 681 00:33:20,579 --> 00:33:26,287 keep your blood sugar and your body weight within goes up, 682 00:33:26,319 --> 00:33:27,721 and you become diabese. 683 00:33:27,753 --> 00:33:30,890 So the brain controls metabolism and hunger as well, 684 00:33:30,923 --> 00:33:34,862 but it, in turn, is influenced by many factors 685 00:33:34,894 --> 00:33:38,999 in our diet, in our environment, beyond what we eat, 686 00:33:39,031 --> 00:33:42,769 levels of sleep, stress, physical activity 687 00:33:42,803 --> 00:33:45,673 all get integrated into the brain 688 00:33:45,705 --> 00:33:48,775 to determine and affect our setpoint 689 00:33:48,808 --> 00:33:50,810 at that particular point in our life. 690 00:33:50,844 --> 00:33:54,548 Some key factors, as we've discussed, are the amount 691 00:33:54,580 --> 00:33:57,384 of protein, fat, and carbohydrate in the diet, 692 00:33:57,416 --> 00:33:59,786 types of fat are also important, 693 00:33:59,819 --> 00:34:02,056 especially polyunsaturated fats, 694 00:34:02,088 --> 00:34:04,325 like omega-3 fatty acids, 695 00:34:04,357 --> 00:34:06,793 these play a critical role 696 00:34:06,826 --> 00:34:09,530 in calming down inflammation in the body, 697 00:34:09,563 --> 00:34:10,998 inflammation in the brain, 698 00:34:11,030 --> 00:34:12,932 and especially the hypothalamus, 699 00:34:12,965 --> 00:34:16,769 can produce biological dysfunction, 700 00:34:16,802 --> 00:34:18,806 can cause insulin resistance, 701 00:34:18,838 --> 00:34:21,507 leptin resistance that leads to weight gain 702 00:34:21,541 --> 00:34:24,044 and that adversely affects metabolism. 703 00:34:24,077 --> 00:34:26,880 The fat tissue, the adipose tissue 704 00:34:26,913 --> 00:34:31,918 is a major source of producing inflammatory molecules, 705 00:34:33,052 --> 00:34:36,022 so people who have excess adipose tissue 706 00:34:36,056 --> 00:34:39,659 often have a high inflammatory state, 707 00:34:39,693 --> 00:34:45,532 and that is, itself, a risk factor for insulin resistance 708 00:34:45,565 --> 00:34:47,601 and developing type 2 diabetes. 709 00:34:47,634 --> 00:34:50,371 The effects are astounding 710 00:34:50,403 --> 00:34:53,940 as they almost block your brain's ability 711 00:34:53,974 --> 00:34:56,410 to healthfully regulate hunger 712 00:34:56,443 --> 00:34:59,480 and lead to a decrease in willpower 713 00:34:59,512 --> 00:35:01,614 and an increase in cravings, 714 00:35:01,648 --> 00:35:04,852 and not only does an inflamed hypothalamus 715 00:35:04,885 --> 00:35:07,020 leave you feeling unsatisfied, 716 00:35:07,052 --> 00:35:10,156 it also creates intense cravings 717 00:35:10,190 --> 00:35:14,161 by interfering with your levels of dopamine, serotonin, 718 00:35:14,193 --> 00:35:18,431 and brain-derived neurotrophic growth factor, or BDNF. 719 00:35:18,465 --> 00:35:21,135 When these substances are imbalanced, 720 00:35:21,168 --> 00:35:23,971 your brain remains chronically heightened 721 00:35:24,003 --> 00:35:27,039 in a stimulus-seeking mode, 722 00:35:27,072 --> 00:35:32,078 and the takeaway here is that we have scientific proof now 723 00:35:33,480 --> 00:35:36,182 why sticking to traditional starvation-based treatment plans 724 00:35:36,215 --> 00:35:41,121 and deprivation diets are so difficult and ineffective, 725 00:35:41,153 --> 00:35:45,525 brain inflammation is sabotaging your efforts. 726 00:35:45,559 --> 00:35:50,564 Again, it's not an effort or character problem, 727 00:35:51,764 --> 00:35:54,067 it's a medical problem of brain inflammation, 728 00:35:54,099 --> 00:35:59,172 it was clear that the catastrophic rise in diabesity 729 00:35:59,206 --> 00:36:03,177 was due to a direct attack on our body's ability 730 00:36:03,210 --> 00:36:05,813 to maintain a healthy setpoint. 731 00:36:05,846 --> 00:36:07,514 Weight gain is the price you pay 732 00:36:07,547 --> 00:36:10,784 for not getting diabetes on a poor-quality diet. 733 00:36:12,152 --> 00:36:15,755 As long as you can store excess calories safely in fat, 734 00:36:15,789 --> 00:36:19,927 the body can do relatively fine without developing diabetes, 735 00:36:19,960 --> 00:36:22,896 it's when those fat cells reach their tipping point, 736 00:36:22,929 --> 00:36:25,833 which comes at a higher level for some people, 737 00:36:25,865 --> 00:36:29,101 relatively lower level of body weight for other people, 738 00:36:29,135 --> 00:36:31,605 when those fat cells reach their tipping point, 739 00:36:31,637 --> 00:36:35,141 they can no longer safely store the calorie excess, 740 00:36:35,175 --> 00:36:38,612 so they spill into what's called ectopic fat, 741 00:36:38,644 --> 00:36:41,081 fat gets stored in places it shouldn't, 742 00:36:41,114 --> 00:36:44,952 like the liver, in the pancreas, in the muscles, 743 00:36:44,985 --> 00:36:47,521 and even in the blood stream, called triglycerides. 744 00:36:47,554 --> 00:36:50,858 In addition, fat cells beyond their tipping point 745 00:36:50,891 --> 00:36:51,992 become inflamed 746 00:36:52,025 --> 00:36:56,195 and spew inflammatory chemicals throughout the body 747 00:36:56,228 --> 00:36:58,798 that can lead to inflammation in the brain 748 00:36:58,831 --> 00:37:00,701 that accelerates this process. 749 00:37:00,733 --> 00:37:04,570 Many hundreds of thousands of other people, 750 00:37:04,603 --> 00:37:06,606 we can't let it go, 751 00:37:06,639 --> 00:37:09,775 it is an addiction, it's a disease, 752 00:37:09,809 --> 00:37:13,514 obesity is a disease, diabesity is a disease, 753 00:37:13,547 --> 00:37:16,916 and it needs to be treated like a disease, 754 00:37:16,949 --> 00:37:20,152 not a shameful moral issue, 755 00:37:20,186 --> 00:37:21,555 then the people that suffer from it 756 00:37:21,588 --> 00:37:24,658 should be treated with love and compassion. 757 00:37:24,690 --> 00:37:26,159 So the conventional view 758 00:37:27,159 --> 00:37:30,062 will recognize that biology's important, 759 00:37:30,096 --> 00:37:31,798 but then comes back to willpower 760 00:37:31,831 --> 00:37:36,036 because they lack a good explanation for what's changed, 761 00:37:36,068 --> 00:37:39,005 so they say, "Well, you know, all of these delicious foods 762 00:37:39,039 --> 00:37:40,307 "are causing people to overeat," 763 00:37:40,340 --> 00:37:44,577 but that's not really a satisfactory explanation. 764 00:37:44,610 --> 00:37:49,616 You develop cravings for certain foods, 765 00:37:51,050 --> 00:37:53,554 and I didn't realize that it's the foods you're eating 766 00:37:53,586 --> 00:37:56,255 that gives you the cravings for the foods, 767 00:37:56,289 --> 00:37:58,892 and that there is a way to eat 768 00:37:58,925 --> 00:38:01,161 that takes away those cravings. 769 00:38:01,193 --> 00:38:02,829 If I had known that, 770 00:38:02,862 --> 00:38:04,898 I could have changed Larry's diet 771 00:38:04,931 --> 00:38:09,235 and he wouldn't have craved those so much. 772 00:38:09,268 --> 00:38:11,704 Back in the '90s when we first got together, 773 00:38:11,737 --> 00:38:14,206 you don't think of the future that much, 774 00:38:14,239 --> 00:38:17,043 it's not until later that things start going wrong 775 00:38:17,077 --> 00:38:20,047 that you start taking it seriously. 776 00:38:24,284 --> 00:38:26,619 Gut is one of the most underappreciated things 777 00:38:26,652 --> 00:38:29,188 when it comes to the long-term metabolic healing 778 00:38:29,222 --> 00:38:30,657 and avoiding diabesity 779 00:38:30,690 --> 00:38:33,193 because you have trillions and trillions 780 00:38:33,226 --> 00:38:35,762 of little microbes and bacteria 781 00:38:35,795 --> 00:38:37,230 that are going to influence 782 00:38:37,262 --> 00:38:39,165 every other element of your life, 783 00:38:39,199 --> 00:38:40,934 I'm talking your cravings, 784 00:38:40,967 --> 00:38:42,302 I'm talking how much you eat, 785 00:38:42,335 --> 00:38:45,271 so what you eat and how much you eat is, 786 00:38:45,304 --> 00:38:47,607 in large part, not a function of willpower, 787 00:38:47,641 --> 00:38:49,276 or even your preferences, 788 00:38:49,309 --> 00:38:53,680 it has to do with the organisms that live in your gut 789 00:38:53,713 --> 00:38:55,248 and what they want to eat. 790 00:38:55,280 --> 00:38:58,284 The gut has been referred to by many people 791 00:38:58,318 --> 00:38:59,186 as a second brain 792 00:38:59,219 --> 00:39:02,990 because it has more neurotransmitters 793 00:39:03,023 --> 00:39:06,026 coming from the gut than from our brains, 794 00:39:06,059 --> 00:39:10,097 and this has a tremendous impact on our body health, 795 00:39:10,130 --> 00:39:13,333 our brain health, as well as our cognitive health. 796 00:39:13,365 --> 00:39:17,003 So the gut microbiome are the microbes 797 00:39:17,036 --> 00:39:18,739 that live in the intestinal track 798 00:39:18,771 --> 00:39:22,041 and play an important role in, 799 00:39:22,074 --> 00:39:25,277 not just body weight regulation, but general health, 800 00:39:25,311 --> 00:39:28,115 we have to think in terms of prebiotics, 801 00:39:28,148 --> 00:39:30,217 probiotics, and polyphenols, 802 00:39:30,250 --> 00:39:33,219 so prebiotics are things like fiber 803 00:39:33,253 --> 00:39:35,655 that we don't directly digest, 804 00:39:35,688 --> 00:39:37,289 it enters into the colon 805 00:39:37,322 --> 00:39:40,226 and it serves to stimulate growth of healthy bacteria. 806 00:39:40,260 --> 00:39:42,896 Probiotics are those healthy bacteria themselves, 807 00:39:42,929 --> 00:39:47,034 we can get them from real fermented foods like yogurt, 808 00:39:47,067 --> 00:39:49,335 or we can take probiotic supplements, 809 00:39:49,369 --> 00:39:51,204 traditional cultures would have eaten 810 00:39:51,237 --> 00:39:53,740 lots of naturally fermented foods, 811 00:39:53,773 --> 00:39:57,978 sauerkraut, all sorts of pickled dishes 812 00:39:58,010 --> 00:40:00,813 would be regular parts of traditional cuisines, 813 00:40:00,847 --> 00:40:03,115 having a healthy gut microbiome, 814 00:40:03,148 --> 00:40:06,052 a high-quality diet feeds those good bacteria, 815 00:40:06,085 --> 00:40:08,954 but it also can calm inflammation throughout the body, 816 00:40:08,987 --> 00:40:12,324 it plays a critical role in affecting the brain 817 00:40:12,358 --> 00:40:15,929 and helping the body to achieve a healthy body weight. 818 00:40:15,961 --> 00:40:19,331 Someone might say, "I am craving sweets right now," 819 00:40:19,364 --> 00:40:22,368 but the thing that may actually be craving sweets 820 00:40:22,402 --> 00:40:26,940 are a certain form of bacteria living in your gut, 821 00:40:26,972 --> 00:40:29,875 so you are not actually craving sweets, 822 00:40:29,909 --> 00:40:31,711 those are not your cravings, 823 00:40:31,744 --> 00:40:32,878 and when you understand that 824 00:40:32,911 --> 00:40:34,280 and you understand that you can 825 00:40:34,313 --> 00:40:37,983 change the bacteria of your gut, which you can, 826 00:40:38,016 --> 00:40:40,853 and as much as you may be driven right now 827 00:40:40,887 --> 00:40:44,958 to eat processed substances that make you sick, 828 00:40:44,990 --> 00:40:49,429 you could be driven to crave healthy whole foods 829 00:40:49,461 --> 00:40:51,797 that make you happy and energetic. 830 00:40:51,831 --> 00:40:53,365 I think we're beginning to understand 831 00:40:53,398 --> 00:40:56,469 that the kind of quality food that we have 832 00:40:56,503 --> 00:40:58,438 is important for our gut, 833 00:40:58,471 --> 00:41:01,240 and then have an impact on our body health 834 00:41:01,273 --> 00:41:02,875 and in our brain. 835 00:41:02,909 --> 00:41:07,914 We know that sugar and high glucose-containing foods 836 00:41:09,014 --> 00:41:12,152 has a tremendous impact on our microbiome, 837 00:41:12,184 --> 00:41:15,322 which then sends signals to all parts of the body, 838 00:41:15,355 --> 00:41:17,123 all parts of the brain, 839 00:41:17,157 --> 00:41:21,461 that indirectly lead to an increase in inflammation. 840 00:41:21,494 --> 00:41:25,499 So the big takeaway here is that if you want to enlist 841 00:41:25,532 --> 00:41:30,738 billions of microscopic setpoint-lowering bacterial minions 842 00:41:31,938 --> 00:41:34,240 into your campaign against diabesity, 843 00:41:34,273 --> 00:41:37,844 please do not starve yourself 844 00:41:37,876 --> 00:41:42,882 and please do not eat prepackaged, processed diet food 845 00:41:44,083 --> 00:41:47,354 because both of those tactics kill 846 00:41:47,387 --> 00:41:50,056 the little guys you need on your side 847 00:41:50,088 --> 00:41:52,992 and/or they feed the bacteria, 848 00:41:53,025 --> 00:41:54,894 which increases your setpoint 849 00:41:54,927 --> 00:41:57,096 and also your risk of diabesity. 850 00:41:58,398 --> 00:42:02,235 Instead of doing that, eat so much setpoint-lowering, 851 00:42:02,268 --> 00:42:05,806 high-quality foods found directly in nature 852 00:42:05,838 --> 00:42:09,976 that you're too full for the low-quality processed junk, 853 00:42:10,009 --> 00:42:14,414 this speeds the billions of setpoint-lowering bacteria 854 00:42:14,447 --> 00:42:18,552 that come to your defense against diabesity. 855 00:42:18,585 --> 00:42:20,253 Okay, I really feel like 856 00:42:20,286 --> 00:42:22,389 I'm understanding brain and gut on a way better level, 857 00:42:22,422 --> 00:42:23,557 but that leaves hormones, 858 00:42:23,590 --> 00:42:25,425 how do those affect our setpoint? 859 00:42:25,458 --> 00:42:27,160 Hormones have a huge impact 860 00:42:27,193 --> 00:42:31,565 on what your body does with food after you eat it. 861 00:42:31,597 --> 00:42:34,034 You can't hear it, you can't see it, 862 00:42:34,067 --> 00:42:36,902 but there's a whole lot of chitchat 863 00:42:36,936 --> 00:42:39,105 going on inside you all the time, 864 00:42:39,137 --> 00:42:41,507 your gut, your organs, your muscle tissues, 865 00:42:41,541 --> 00:42:44,477 and your fat tissue are constantly communicating 866 00:42:44,510 --> 00:42:47,247 with your nervous system and your brain 867 00:42:47,280 --> 00:42:50,450 via these chemical messengers called hormones, 868 00:42:50,483 --> 00:42:52,219 but what are they talking about? 869 00:42:52,251 --> 00:42:57,224 One example is how much fuel they figure you'll need 870 00:42:58,423 --> 00:43:01,094 in order to keep your level of body fat stable 871 00:43:01,126 --> 00:43:03,028 where it's at right now, 872 00:43:03,061 --> 00:43:05,565 AKA, your body weight setpoint. 873 00:43:05,597 --> 00:43:10,603 If your hormones feel that you're at risk 874 00:43:11,971 --> 00:43:14,273 of your weight falling below your setpoint, 875 00:43:14,306 --> 00:43:16,976 they will relay chemical messages 876 00:43:17,010 --> 00:43:20,547 to drive your appetite and cravings up 877 00:43:20,579 --> 00:43:23,415 and your daily calorie burn down, 878 00:43:23,449 --> 00:43:28,054 and let's just say when you eat mostly high-quality food, 879 00:43:28,086 --> 00:43:30,489 this conversation goes well. 880 00:43:30,523 --> 00:43:34,494 Higher-quality calories, or what we call SANE calories, 881 00:43:34,527 --> 00:43:37,364 trigger your fat-burning hormones 882 00:43:37,396 --> 00:43:40,266 and the desired message is sent. 883 00:43:40,300 --> 00:43:42,903 So what you're telling me is when it's working properly, 884 00:43:42,936 --> 00:43:46,405 the hormonal system is telling the body to burn the fat 885 00:43:46,438 --> 00:43:48,375 and use that as energy, right? 886 00:43:48,407 --> 00:43:50,576 Your hormones are what determine at any point in time 887 00:43:50,610 --> 00:43:52,679 whether or not you're storing or burning fat. 888 00:43:52,711 --> 00:43:56,181 You could eat 6,000 calories in a day 889 00:43:56,215 --> 00:43:58,652 and be burning those calories, 890 00:43:58,684 --> 00:44:01,054 or you could eat 600 calories in a day 891 00:44:01,086 --> 00:44:03,023 and be storing those calories, 892 00:44:03,056 --> 00:44:06,159 that's all determined by hormones, not by your willpower. 893 00:44:06,192 --> 00:44:09,094 However, when you eat low-quality, 894 00:44:09,128 --> 00:44:11,597 over-processed food products, 895 00:44:11,630 --> 00:44:14,500 it's like those lines of communication, 896 00:44:14,534 --> 00:44:16,135 they start to break down. 897 00:44:16,168 --> 00:44:18,570 But when the body is supplied with low-quality food, 898 00:44:18,603 --> 00:44:23,242 that same hormonal system does the exact opposite, right? 899 00:44:23,275 --> 00:44:25,010 Not only is it storing fat, 900 00:44:25,043 --> 00:44:27,980 but it's also telling the body that it's starving, 901 00:44:28,014 --> 00:44:30,250 it's like installing a smoke alarm 902 00:44:30,282 --> 00:44:33,953 that shoots gasoline on the fire, right? 903 00:44:33,987 --> 00:44:35,121 That's a funny analogy. 904 00:44:35,153 --> 00:44:36,655 Yes, this condition you described 905 00:44:36,688 --> 00:44:38,692 is called internal starvation, 906 00:44:38,724 --> 00:44:41,661 and one's hormones can get so clogged, 907 00:44:41,693 --> 00:44:44,630 as we sometimes refer to them, or out of balance, 908 00:44:44,664 --> 00:44:46,399 all the calories you eat 909 00:44:46,431 --> 00:44:50,369 are preferentially shuttled into your fat cells, 910 00:44:50,402 --> 00:44:53,205 and they're locked away so they can't be used for energy, 911 00:44:53,239 --> 00:44:55,541 so you can eat as much as you want 912 00:44:55,574 --> 00:44:57,242 and your body still does not 913 00:44:57,275 --> 00:44:59,678 have access to those calories to burn, 914 00:44:59,711 --> 00:45:02,215 it's actually impossible for your body to burn them, 915 00:45:02,248 --> 00:45:03,682 all it's doing is storing them, 916 00:45:03,715 --> 00:45:05,551 so you're unfortunately getting fatter 917 00:45:05,585 --> 00:45:07,721 while starving simultaneously. 918 00:45:07,753 --> 00:45:09,021 That's incredible. 919 00:45:09,054 --> 00:45:10,422 To illustrate this, 920 00:45:10,456 --> 00:45:14,126 I like to use the analogy of a clogged sink. 921 00:45:14,159 --> 00:45:15,995 When a sink is working properly, 922 00:45:16,028 --> 00:45:19,532 more water poured in means more water will drain out, 923 00:45:19,565 --> 00:45:22,268 the water level may rise temporarily, 924 00:45:22,300 --> 00:45:25,170 but the sink will automatically take care of it. 925 00:45:25,204 --> 00:45:29,743 The sink is balancing water in and water out at a low level. 926 00:45:29,775 --> 00:45:32,544 One of my aha moments was understanding 927 00:45:32,577 --> 00:45:35,014 the concept of hormonal clogs. 928 00:45:35,047 --> 00:45:36,782 My eyes got opened when I saw 929 00:45:36,815 --> 00:45:39,651 that once we get rid of those clogs, 930 00:45:39,684 --> 00:45:41,554 our setpoint lowers, 931 00:45:41,586 --> 00:45:46,592 and we do really become like a naturally thin person. 932 00:45:47,726 --> 00:45:50,763 Simply considering calorie balance 933 00:45:50,797 --> 00:45:52,699 misses all of the biology 934 00:45:52,731 --> 00:45:54,733 that's happening inside the body 935 00:45:54,766 --> 00:45:57,369 that determines whether or not we're hungry, 936 00:45:57,402 --> 00:45:59,772 whether or not our metabolism is speeding up 937 00:45:59,806 --> 00:46:01,508 or slowing down, 938 00:46:01,541 --> 00:46:04,811 whether or not we're storing fat or building lean muscle, 939 00:46:04,844 --> 00:46:07,780 we now know that there are dozens of hormones 940 00:46:07,813 --> 00:46:11,650 and other biological signals that play a role. 941 00:46:11,684 --> 00:46:14,220 There are a few dominant players, 942 00:46:14,253 --> 00:46:19,225 one is insulin because insulin directs the storage 943 00:46:19,257 --> 00:46:22,694 or burning of calories after we eat, 944 00:46:22,728 --> 00:46:25,632 and that is a critical determinant 945 00:46:25,664 --> 00:46:28,802 of how hungry we get soon after a meal. 946 00:46:28,835 --> 00:46:31,371 For example, just giving rats 947 00:46:31,403 --> 00:46:34,740 moderate doses of insulin on a daily basis 948 00:46:34,773 --> 00:46:38,844 will cause a shift in metabolism toward more fat storage. 949 00:46:38,878 --> 00:46:41,614 Over time, that animal is gonna start eating more 950 00:46:41,646 --> 00:46:42,847 and gaining weight. 951 00:46:42,882 --> 00:46:46,519 If you then cut back calories and put that rat on a diet, 952 00:46:46,552 --> 00:46:48,121 you can prevent weight gain, 953 00:46:48,153 --> 00:46:50,356 but that animal still has too much fat, 954 00:46:50,389 --> 00:46:53,660 that insulin has caused excess fat storage 955 00:46:53,693 --> 00:46:56,563 at the expense of lean body tissue and muscle. 956 00:46:58,431 --> 00:47:00,733 Jonathan, I keep reading the science 957 00:47:00,766 --> 00:47:03,436 and going over everything that we've been talking about, 958 00:47:03,469 --> 00:47:05,672 and it's clear and resolute and beautiful, 959 00:47:05,704 --> 00:47:08,107 and like, it makes so much sense, 960 00:47:08,141 --> 00:47:11,744 and then I look outside and then I look at the statistics, 961 00:47:11,777 --> 00:47:13,847 and what do we do? 962 00:47:13,880 --> 00:47:16,883 We need people to understand deeply, 963 00:47:16,916 --> 00:47:21,721 like, to feel how severe of an epidemic this is. 964 00:47:21,753 --> 00:47:23,889 We are getting very close 965 00:47:23,922 --> 00:47:28,127 to diabetes being 10% of the global population 966 00:47:28,161 --> 00:47:30,530 over the next few decades. 967 00:47:30,563 --> 00:47:35,568 Diabesity is the largest health epidemic in human history, 968 00:47:37,903 --> 00:47:43,110 and if we don't take action, it will cause the unthinkable. 969 00:47:44,242 --> 00:47:46,746 In 2005, I collaborated with demographers 970 00:47:46,778 --> 00:47:49,815 and other experts in life expectancy, 971 00:47:49,849 --> 00:47:52,652 and we predicted in an article 972 00:47:52,684 --> 00:47:54,520 in the "New England Journal of Medicine" 973 00:47:54,554 --> 00:47:58,791 that life expectancy would begin to decline by mid-century 974 00:47:58,824 --> 00:48:01,394 if we didn't do something about the obesity epidemic, 975 00:48:01,427 --> 00:48:03,863 and I'm sorry to say that this is one prediction 976 00:48:03,896 --> 00:48:06,900 that has come true sooner than expected. 977 00:48:06,932 --> 00:48:08,735 If we don't do something about it, 978 00:48:08,768 --> 00:48:10,903 this generation of children will lead 979 00:48:10,936 --> 00:48:14,773 shorter, less healthful lives than their parents, 980 00:48:14,806 --> 00:48:16,808 and beyond the human toll, 981 00:48:16,842 --> 00:48:20,613 obesity, diabetes, are gonna have a devastating impact 982 00:48:20,646 --> 00:48:24,851 on our economy, our international competitiveness, 983 00:48:24,884 --> 00:48:27,320 it's really a question of national security. 984 00:48:27,353 --> 00:48:31,824 A 2015 study showed that in the United States, 985 00:48:31,856 --> 00:48:36,929 the medical costs of just type 2 diabetes 986 00:48:36,963 --> 00:48:40,633 are $50 billion greater 987 00:48:40,666 --> 00:48:44,304 than all smoking and tobacco-related medical costs. 988 00:48:45,737 --> 00:48:49,875 Globally, diabesity is costing us about $2.6 trillion 989 00:48:52,844 --> 00:48:54,246 every single year. 990 00:48:54,280 --> 00:48:55,882 In the US today, 991 00:48:55,914 --> 00:48:58,851 approximately one in five children have obesity. 992 00:48:58,884 --> 00:49:00,119 You know, even in preschoolers these days, 993 00:49:00,152 --> 00:49:04,856 about 14% of preschoolers are classified as having obesity, 994 00:49:04,889 --> 00:49:06,792 and these numbers have been increasing over time, 995 00:49:06,826 --> 00:49:09,695 and infants, we now see high rates in infants as well. 996 00:49:09,728 --> 00:49:12,297 One in three children born today 997 00:49:12,331 --> 00:49:15,802 are predicted to get diabetes at some point in their life. 998 00:49:15,835 --> 00:49:17,537 Research from my group 999 00:49:17,570 --> 00:49:20,273 and many others around the country, around the world 1000 00:49:20,306 --> 00:49:22,242 suggests that the worst players now 1001 00:49:22,275 --> 00:49:23,809 are the processed carbohydrate, 1002 00:49:23,842 --> 00:49:27,813 not just sugar, but refined grains, potato products, 1003 00:49:27,847 --> 00:49:30,450 anything that breaks down into sugar quickly, 1004 00:49:30,483 --> 00:49:33,553 the technical term for that is high glycemic index. 1005 00:49:33,585 --> 00:49:34,953 Sodas are poison. 1006 00:49:34,987 --> 00:49:36,623 Like, if you wouldn't feed it to your dog, 1007 00:49:36,655 --> 00:49:38,423 don't feed it to your kid, 1008 00:49:38,456 --> 00:49:40,926 and you would never give your dog a soda. 1009 00:49:40,960 --> 00:49:42,762 The first thing I would say to a patient 1010 00:49:42,795 --> 00:49:43,896 when they ask me about their diet, 1011 00:49:43,929 --> 00:49:46,298 I say, "Get rid of everything white except cauliflower 1012 00:49:46,331 --> 00:49:47,766 "in your diet," 1013 00:49:47,800 --> 00:49:51,304 because white usually signifies starch or sugar. 1014 00:49:51,336 --> 00:49:53,873 Brain scans on study subjects 1015 00:49:53,905 --> 00:49:57,943 four hours after eating two different milkshakes, 1016 00:49:57,976 --> 00:50:00,413 one that was low in sugary carbs 1017 00:50:00,445 --> 00:50:02,949 and another that was high in sugary carbs, 1018 00:50:02,981 --> 00:50:07,320 showed the same areas of the brain lighting up 1019 00:50:07,353 --> 00:50:11,324 in the subjects who ate the high sugary carb milkshake 1020 00:50:11,356 --> 00:50:16,362 as we see in people who use heroin and cocaine, 1021 00:50:17,762 --> 00:50:21,835 and please remember that all non-fiber carbohydrates 1022 00:50:23,469 --> 00:50:25,672 break down into sugar. 1023 00:50:25,704 --> 00:50:29,474 Dr. David Ludwig made this very clear. 1024 00:50:29,507 --> 00:50:32,611 All carbohydrates break down into sugar ultimately, 1025 00:50:32,644 --> 00:50:35,882 but when grains are highly processed, 1026 00:50:35,914 --> 00:50:38,016 as they are in so many of the low-fat, 1027 00:50:38,050 --> 00:50:40,920 high-carbohydrate food products today, 1028 00:50:40,952 --> 00:50:44,824 that process happens literally in minutes after eating, 1029 00:50:44,856 --> 00:50:47,492 so after having a bowl of cornflakes, 1030 00:50:47,525 --> 00:50:52,030 blood sugar rises very rapidly for 10 or 15 minutes, 1031 00:50:52,063 --> 00:50:53,532 insulin surges, 1032 00:50:53,565 --> 00:50:56,068 and a few hours later, blood sugar crashes, 1033 00:50:56,101 --> 00:50:58,036 you get hungry, and you tend to overeat, 1034 00:50:58,070 --> 00:50:59,772 so from this perspective, 1035 00:50:59,804 --> 00:51:02,808 you can have a bowl of cornflakes with no added sugar, 1036 00:51:02,842 --> 00:51:06,378 or a bowl of sugar with no added cornflakes, 1037 00:51:06,411 --> 00:51:09,081 below the neck, they're gonna do the same thing. 1038 00:51:09,114 --> 00:51:12,017 So, but we have to have carbohydrates, right? 1039 00:51:12,050 --> 00:51:14,920 You don't have to have starch or sugar. 1040 00:51:14,954 --> 00:51:19,959 Human requirement for carbohydrate is actually zero, 1041 00:51:21,527 --> 00:51:24,563 and that was simply demonstrated by the Inuits 1042 00:51:24,597 --> 00:51:27,367 or the Laplanders who spent most of the year 1043 00:51:27,400 --> 00:51:30,068 where no plants or carbohydrate would be available. 1044 00:51:30,101 --> 00:51:32,105 At the same time, 1045 00:51:32,137 --> 00:51:36,041 hunter-gatherers living in less-extreme climates, 1046 00:51:36,074 --> 00:51:38,076 they survived just fine 1047 00:51:38,110 --> 00:51:41,780 on lower-fat and protein plant-based diets 1048 00:51:41,813 --> 00:51:44,817 using meat only as a supplement, 1049 00:51:44,849 --> 00:51:48,520 but the fact is that without carbohydrate, 1050 00:51:48,554 --> 00:51:52,557 our body can produce all the fuel needed 1051 00:51:52,590 --> 00:51:54,527 from protein and fat. 1052 00:51:54,559 --> 00:51:56,728 Light bulbs went off in my head, 1053 00:51:56,762 --> 00:52:00,566 and I thought, "Wow, that's profound." 1054 00:52:00,599 --> 00:52:03,436 They're not essential, carbs are not essential, 1055 00:52:03,469 --> 00:52:06,773 the wrong kinds of carbs, particularly, are bad for us, 1056 00:52:06,806 --> 00:52:08,807 and I think that's one of the reasons 1057 00:52:08,840 --> 00:52:11,743 why America has gotten so much bigger. 1058 00:52:11,777 --> 00:52:15,081 And in the absence of carbohydrate, 1059 00:52:15,114 --> 00:52:17,884 insulin secretion plummets 1060 00:52:17,916 --> 00:52:21,453 and the body switches from using glucose for energy 1061 00:52:21,487 --> 00:52:26,159 to using stored body fat as its main source of energy. 1062 00:52:26,192 --> 00:52:29,762 Now obviously, burning fat as fuel 1063 00:52:29,795 --> 00:52:33,099 is essential to reversing diabesity. 1064 00:52:33,132 --> 00:52:34,500 Back in the 1960s, 1065 00:52:34,532 --> 00:52:37,836 we ate more than 40% of our calories in fat, 1066 00:52:37,869 --> 00:52:40,440 but because of concern for saturated fat, 1067 00:52:40,472 --> 00:52:42,741 which quickly generalized to all fat, 1068 00:52:42,775 --> 00:52:44,943 the public got the message year after year 1069 00:52:44,976 --> 00:52:46,112 to cut back on fat, 1070 00:52:46,144 --> 00:52:50,715 so now we're down to about 30%, carbohydrate increased. 1071 00:52:50,748 --> 00:52:53,952 The obesity epidemic unfolded during those years, 1072 00:52:53,985 --> 00:52:58,557 things like olive oil, nuts, avocado, dark chocolate, 1073 00:52:58,590 --> 00:53:01,560 they don't raise insulin essentially at all, 1074 00:53:01,594 --> 00:53:04,463 the calories take longer to digest, 1075 00:53:04,496 --> 00:53:07,466 and they stay in our blood circulation longer, 1076 00:53:07,500 --> 00:53:11,036 they don't have the same surge and crash 1077 00:53:11,070 --> 00:53:13,539 in blood sugar and in hormones 1078 00:53:13,572 --> 00:53:16,976 on a higher fat, lower carbohydrate meal 1079 00:53:17,009 --> 00:53:19,644 compared to the typical processed carbohydrates 1080 00:53:19,677 --> 00:53:21,012 we're eating so much of today. 1081 00:53:21,045 --> 00:53:23,482 All low-fat foods aren't a problem, 1082 00:53:24,282 --> 00:53:26,152 apples have very little fat 1083 00:53:26,184 --> 00:53:28,855 but aren't driving the obesity epidemic, 1084 00:53:28,887 --> 00:53:31,190 it was a combination of having the wrong science, 1085 00:53:31,222 --> 00:53:34,226 focused obsessively on reducing all fats, 1086 00:53:34,260 --> 00:53:36,929 including many very healthy ones, 1087 00:53:36,961 --> 00:53:39,798 and a partnership with the food industry 1088 00:53:39,831 --> 00:53:42,667 that endorsed highly processed, 1089 00:53:42,701 --> 00:53:45,237 high-calorie, low-quality junk foods, 1090 00:53:45,271 --> 00:53:49,609 so we got products like the fat-free SnackWells 1091 00:53:49,641 --> 00:53:53,245 and the low-fat Twinkies advertised as health foods 1092 00:53:53,278 --> 00:53:54,679 when they're really nothing different 1093 00:53:54,713 --> 00:53:56,682 than an oral glucose tolerance test. 1094 00:53:56,715 --> 00:53:58,718 So can we say that the low-fat craze 1095 00:53:58,751 --> 00:54:00,186 was a failure? 1096 00:54:00,219 --> 00:54:04,590 The low-fat craze was the most deadly and horrific 1097 00:54:05,891 --> 00:54:08,260 failed dietary experiment we've ever done. 1098 00:54:08,293 --> 00:54:10,663 - Wow. - Diabesity is the 1099 00:54:12,231 --> 00:54:15,167 terrible epidemic, the greatest health crisis 1100 00:54:15,199 --> 00:54:16,635 that has ever faced our world, 1101 00:54:16,668 --> 00:54:19,304 diabesity is caused by an elevated setpoint, 1102 00:54:19,338 --> 00:54:21,641 an elevated setpoint is caused by 1103 00:54:21,673 --> 00:54:24,943 neurological inflammation, hormonal imbalances, 1104 00:54:24,976 --> 00:54:27,679 and digestive dysbiosis, 1105 00:54:27,713 --> 00:54:31,184 those things are caused by inSANE foods, 1106 00:54:32,184 --> 00:54:35,121 SANE foods solve the problem. 1107 00:54:35,153 --> 00:54:38,056 My quest had reached another challenge, 1108 00:54:38,090 --> 00:54:41,294 another opportunity to define the terms 1109 00:54:41,327 --> 00:54:43,729 of our battle against diabesity 1110 00:54:43,762 --> 00:54:46,932 and to provide a conclusive measuring stick 1111 00:54:46,965 --> 00:54:49,902 to determine the quality of anything 1112 00:54:49,934 --> 00:54:51,137 that you can eat or drink. 1113 00:54:51,170 --> 00:54:52,938 If you ask 10 people on the street, 1114 00:54:52,972 --> 00:54:54,240 "What's a high quality food?" 1115 00:54:54,273 --> 00:54:55,942 Hm. And you get 10 different answers, 1116 00:54:55,974 --> 00:54:57,175 but if you ask 10 different people, 1117 00:54:57,208 --> 00:54:59,177 "Is a banana high quality?" 1118 00:54:59,210 --> 00:55:00,779 Someone might say yes, someone might say no, 1119 00:55:00,813 --> 00:55:02,280 someone might say, "Is it organic?" 1120 00:55:02,313 --> 00:55:04,683 Someone might say, "Well, did you buy it at Whole Foods?" 1121 00:55:04,717 --> 00:55:06,318 So you're gonna get 10 different answers, right? 1122 00:55:06,351 --> 00:55:11,257 My thesis was that I needed to approach this problem 1123 00:55:11,289 --> 00:55:16,228 like an engineer approaches designing an airplane, 1124 00:55:16,260 --> 00:55:21,266 because a commercial airplane can't be hacked together 1125 00:55:22,201 --> 00:55:23,869 or be based on personal anecdotes 1126 00:55:23,902 --> 00:55:26,204 of what that really fit guy in the gym told me, 1127 00:55:26,237 --> 00:55:29,908 we don't look to gurus to give us their opinion 1128 00:55:29,942 --> 00:55:33,346 on how to enable hundreds of people to safely fly 1129 00:55:33,378 --> 00:55:35,880 from New York to Los Angeles, 1130 00:55:35,914 --> 00:55:39,218 an airplane cannot work most of the time 1131 00:55:39,251 --> 00:55:42,355 or be safe for some people, 1132 00:55:42,387 --> 00:55:44,990 it must work every time, always, 1133 00:55:45,023 --> 00:55:47,793 in every situation, for everyone, 1134 00:55:49,260 --> 00:55:54,099 and the only way to do this is to embrace modern science 1135 00:55:55,233 --> 00:55:57,168 that has been proven by people 1136 00:55:57,202 --> 00:56:00,306 who have devoted their entire lives to that science, 1137 00:56:00,338 --> 00:56:03,808 and I knew in my heart 1138 00:56:03,842 --> 00:56:07,278 that there had to be an ironclad way 1139 00:56:07,311 --> 00:56:10,315 to determine the objective quality 1140 00:56:10,349 --> 00:56:13,152 of every single food in existence, 1141 00:56:13,184 --> 00:56:18,891 I have one word, or rather, it's an acronym, it's SANE. 1142 00:56:24,329 --> 00:56:27,867 It was very important after all that I've been through 1143 00:56:27,900 --> 00:56:32,905 of this calorie in, calorie out model versus the SANE model 1144 00:56:34,106 --> 00:56:36,108 of the way that the body actually works 1145 00:56:36,141 --> 00:56:37,443 was very important to me 1146 00:56:37,476 --> 00:56:40,945 because number one, it told me that I didn't fail. 1147 00:56:40,978 --> 00:56:42,380 Now, when I'm hungry, 1148 00:56:42,414 --> 00:56:45,217 instead of me trying to hold on 1149 00:56:45,250 --> 00:56:47,753 until the next appropriate time to have a meal, 1150 00:56:47,786 --> 00:56:49,121 if I'm hungry, I eat, 1151 00:56:49,153 --> 00:56:52,257 and I eat great food and it tastes amazing 1152 00:56:52,291 --> 00:56:54,827 and it fills me up and it makes me satisfied 1153 00:56:54,860 --> 00:56:58,463 since I'm eating delicious proteins, 1154 00:56:58,496 --> 00:57:04,269 and healthy vegetables, and delicious fruit, and nuts, 1155 00:57:04,302 --> 00:57:05,438 and I've embraced fat in a way 1156 00:57:05,471 --> 00:57:07,440 that I always thought was really bad, 1157 00:57:07,472 --> 00:57:11,409 I don't feel guilty about whole-milk Greek yogurt. 1158 00:57:11,443 --> 00:57:14,013 It's been eye-opening for me, 1159 00:57:14,045 --> 00:57:16,448 it's been a learning process, 1160 00:57:16,481 --> 00:57:19,384 and I tell everybody in the world, 1161 00:57:22,221 --> 00:57:24,423 SANE saved my life, period. 1162 00:57:25,858 --> 00:57:29,862 SANE is a concrete and scientifically proven way 1163 00:57:29,894 --> 00:57:34,900 to measure and evaluate the quality of any and every food. 1164 00:57:36,335 --> 00:57:40,039 The S stands for satiety, the A stands for aggression, 1165 00:57:40,072 --> 00:57:44,343 the N stands for nutrition, and the E stands for efficiency. 1166 00:57:44,376 --> 00:57:46,879 Thousands of studies have shown 1167 00:57:46,911 --> 00:57:51,049 that we need all four of these objective measures 1168 00:57:51,083 --> 00:57:54,887 to determine food and calories' quality. 1169 00:57:54,920 --> 00:57:58,923 The first of these satiety, 1170 00:57:58,956 --> 00:58:02,060 satiety is how quickly calories fill you up 1171 00:58:02,094 --> 00:58:03,963 and how long they keep you full. 1172 00:58:03,996 --> 00:58:07,298 If there is one word in food science 1173 00:58:07,331 --> 00:58:11,402 that can transform your life, it is satiety. 1174 00:58:11,436 --> 00:58:13,072 Many things affect satiety, 1175 00:58:13,105 --> 00:58:16,175 or that sense of fullness we have after a meal, 1176 00:58:16,208 --> 00:58:20,112 and beyond satiety, food can also affect our metabolism, 1177 00:58:20,144 --> 00:58:23,916 how warm we are, how energetic we are, 1178 00:58:23,949 --> 00:58:27,920 how likely we are to be get off the couch and exercise, 1179 00:58:27,952 --> 00:58:29,788 and all of these are relevant 1180 00:58:29,822 --> 00:58:32,324 to weight control over the long term. 1181 00:58:32,356 --> 00:58:36,528 More water and more fiber means bigger food, more stretch, 1182 00:58:36,561 --> 00:58:39,130 and getting fuller and feeling fuller longer. 1183 00:58:39,164 --> 00:58:43,536 Foods high in water include non-starchy vegetables, 1184 00:58:43,568 --> 00:58:49,407 low-fructose fruits, and, surprise, nutrient-dense protein. 1185 00:58:49,440 --> 00:58:52,410 These help to literally fill you up. 1186 00:58:53,378 --> 00:58:55,981 Noted researchers Barbara Rolls 1187 00:58:56,014 --> 00:58:58,217 at Pennsylvania State University 1188 00:58:58,250 --> 00:59:01,286 and Adam Drewnowski at the University of Washington 1189 00:59:01,320 --> 00:59:04,323 have both referred to water in food 1190 00:59:04,356 --> 00:59:08,561 as the secret ingredient to satiety, 1191 00:59:09,994 --> 00:59:14,432 and now dietary fiber is another secret ingredient, 1192 00:59:15,567 --> 00:59:16,902 because unlike other food components, 1193 00:59:16,934 --> 00:59:19,538 such as fats and proteins or carbohydrate, 1194 00:59:19,570 --> 00:59:22,474 fiber can't be digested by your body, 1195 00:59:24,041 --> 00:59:29,414 and also, the amount of protein in food is quite critical. 1196 00:59:29,447 --> 00:59:30,882 Harvard researchers have found 1197 00:59:30,916 --> 00:59:33,452 that protein affects the other two factors 1198 00:59:33,485 --> 00:59:38,490 that influence your stop-eating and stay-full signals, 1199 00:59:38,523 --> 00:59:42,494 those short-term and long-term satiety hormones, 1200 00:59:42,527 --> 00:59:45,164 more calories from protein means 1201 00:59:45,197 --> 00:59:49,434 more full hormonal signals are being sent to your brain 1202 00:59:49,467 --> 00:59:52,070 now and later. 1203 00:59:52,103 --> 00:59:55,506 Studies have shown that eating higher-satiety 1204 00:59:55,539 --> 00:59:58,643 water-, fiber-, and protein-rich foods 1205 00:59:58,677 --> 01:00:03,215 can cause you to unconsciously and effortlessly 1206 01:00:03,248 --> 01:00:06,485 feel completely full and satisfied 1207 01:00:06,518 --> 01:00:11,523 with up to 1,000 fewer calories per day, 1208 01:00:13,157 --> 01:00:16,962 you unconsciously put fewer calories through your lips 1209 01:00:18,396 --> 01:00:23,568 because your body is already eating calories off your hips. 1210 01:00:23,601 --> 01:00:25,003 It didn't seem to be possible 1211 01:00:25,036 --> 01:00:26,938 for my body to tell me it was full before 1212 01:00:26,972 --> 01:00:29,608 with eating starchy foods, 1213 01:00:29,641 --> 01:00:30,842 there's no end to that, it seems, 1214 01:00:30,876 --> 01:00:34,546 you can eat a whole full bag of potato chips in one sitting 1215 01:00:34,579 --> 01:00:36,481 and not realize, "Hey, I'm at the bottom 1216 01:00:36,514 --> 01:00:38,217 "of a bag of potato chips," 1217 01:00:38,250 --> 01:00:40,418 you know, it's not satiating. 1218 01:00:40,452 --> 01:00:44,023 For example, Pringles advertises, 1219 01:00:44,056 --> 01:00:46,525 "Once you pop, you can't stop." 1220 01:00:46,557 --> 01:00:49,994 They're saying that these calories have low satiety, 1221 01:00:50,027 --> 01:00:52,997 they're celebrating that these calories have low satiety, 1222 01:00:53,030 --> 01:00:54,532 you eat them and they make you hungrier. 1223 01:00:54,565 --> 01:00:56,634 When thinking about satiety, 1224 01:00:56,668 --> 01:01:00,172 you wanna not just focus on one substance, 1225 01:01:00,204 --> 01:01:01,673 one factor, one food, 1226 01:01:01,706 --> 01:01:03,107 but get the right combination. 1227 01:01:03,141 --> 01:01:04,677 It's sort of like a car engine, 1228 01:01:04,710 --> 01:01:08,547 it doesn't run just on gasoline or just on air, 1229 01:01:08,579 --> 01:01:10,114 you wanna get that right mixture, 1230 01:01:10,148 --> 01:01:13,117 and when you do, you get a really efficient engine, 1231 01:01:13,150 --> 01:01:17,056 so for humans, getting the right amount of protein, 1232 01:01:17,088 --> 01:01:18,623 plenty of healthful fats. 1233 01:01:18,657 --> 01:01:22,594 Having nuts and unsaturated fats 1234 01:01:22,626 --> 01:01:26,331 as opposed to saturated or trans fats 1235 01:01:26,364 --> 01:01:30,435 have been linked to a lower risk of type 2 diabetes. 1236 01:01:30,469 --> 01:01:34,572 And carbohydrates in their least-processed state possible, 1237 01:01:34,606 --> 01:01:36,742 slow-digesting, natural, 1238 01:01:36,775 --> 01:01:39,610 something that your grandparents would have recognized. 1239 01:01:39,643 --> 01:01:43,214 Now let's talk about what makes calories aggressive. 1240 01:01:43,248 --> 01:01:44,650 At its most basic level, 1241 01:01:44,682 --> 01:01:47,619 this is the measure of how quickly these foods 1242 01:01:47,652 --> 01:01:51,023 or sources of calories flood your body with glucose. 1243 01:01:51,056 --> 01:01:53,659 Your body, it can handle a sharp spike in blood sugar 1244 01:01:53,692 --> 01:01:55,226 every once in a while, 1245 01:01:55,260 --> 01:01:58,297 but constantly elevated glucose levels 1246 01:01:58,329 --> 01:02:00,766 give your body no choice but to store 1247 01:02:00,798 --> 01:02:03,701 all of that glucose into fat tissue, 1248 01:02:03,735 --> 01:02:08,039 and this sadly turns your body into a fat-building factory, 1249 01:02:09,074 --> 01:02:11,309 and the more sugar and starch 1250 01:02:11,342 --> 01:02:15,446 and less fiber, protein, and fat in the food, 1251 01:02:15,480 --> 01:02:17,182 the more aggressive it is, 1252 01:02:17,215 --> 01:02:19,318 and the more likely its calories are 1253 01:02:19,351 --> 01:02:21,720 to be shuttled into fat storage. 1254 01:02:21,753 --> 01:02:24,590 So for example, suppose you sit down 1255 01:02:24,623 --> 01:02:26,592 to a big ol' plate of pasta, 1256 01:02:26,625 --> 01:02:27,726 that's a lot of starch, 1257 01:02:27,760 --> 01:02:30,262 and along with it, you're served some garlic bread, 1258 01:02:30,295 --> 01:02:31,463 and then you finish with this dessert, 1259 01:02:31,496 --> 01:02:33,499 a handful of oatmeal raisin cookies, 1260 01:02:33,532 --> 01:02:36,668 that's a lot more starch and a bunch of sugar, 1261 01:02:36,701 --> 01:02:39,605 and those calories, they're so aggressive 1262 01:02:39,637 --> 01:02:42,807 that your body has no choice but to send them 1263 01:02:42,840 --> 01:02:46,411 straight into fat storage, no detours allowed, 1264 01:02:46,445 --> 01:02:48,680 and the more aggressive calories are, 1265 01:02:48,713 --> 01:02:51,383 the faster they increase the level of glucose 1266 01:02:51,416 --> 01:02:52,517 in your blood stream, 1267 01:02:52,550 --> 01:02:56,355 and the faster those calories head to your fat cells. 1268 01:02:56,387 --> 01:02:58,824 What we know is that when you look at 1269 01:02:58,856 --> 01:03:02,161 the anti-aging protocols, 1270 01:03:02,193 --> 01:03:03,695 in their diet recommendations, 1271 01:03:03,728 --> 01:03:07,733 they talk about getting rid of the sugar and starches 1272 01:03:07,766 --> 01:03:10,202 that are so prominent in the American diet, 1273 01:03:10,235 --> 01:03:12,604 and in, now, the diets around the world, 1274 01:03:12,637 --> 01:03:16,809 because it causes us to put those 1275 01:03:16,842 --> 01:03:21,547 excess sugar calories that we take in into fat, 1276 01:03:21,579 --> 01:03:24,849 which then leads to problems with inflammation 1277 01:03:24,882 --> 01:03:29,754 and eventually seeing a decrease in brain health. 1278 01:03:29,788 --> 01:03:34,226 Does the fat in food make it more aggressive? 1279 01:03:34,259 --> 01:03:38,496 The answer is no, you do not have to worry 1280 01:03:38,530 --> 01:03:41,867 about the fat in whole foods being aggressive, 1281 01:03:41,900 --> 01:03:45,336 in fact, eating fat does not 1282 01:03:45,369 --> 01:03:50,174 increase the amount of glucose in your blood stream at all. 1283 01:03:50,208 --> 01:03:53,278 Research has demonstrated time and time again, 1284 01:03:53,311 --> 01:03:55,747 digesting high-quality fats 1285 01:03:55,780 --> 01:03:59,451 slows the release of glucose into the blood stream, 1286 01:03:59,483 --> 01:04:01,686 and that's why foods containing fat 1287 01:04:01,719 --> 01:04:06,157 are often less aggressive than fat-free foods, 1288 01:04:06,190 --> 01:04:09,427 it's also really, really important to note 1289 01:04:09,460 --> 01:04:13,798 that most of those low-fat products you see advertised 1290 01:04:13,831 --> 01:04:17,869 are actually way more aggressive than full-fat foods. 1291 01:04:17,902 --> 01:04:19,437 Most people don't think 1292 01:04:19,471 --> 01:04:22,708 that a strand of spaghetti is sugar, 1293 01:04:22,740 --> 01:04:27,346 but that's what it is, your body quickly breaks it down, 1294 01:04:27,378 --> 01:04:30,781 and the whole grain people, 1295 01:04:30,815 --> 01:04:32,617 even though that's a better choice, 1296 01:04:32,650 --> 01:04:34,552 perhaps because it takes a little longer 1297 01:04:34,585 --> 01:04:35,887 to break into glucose, 1298 01:04:35,920 --> 01:04:38,456 it's still broken into glucose 1299 01:04:38,489 --> 01:04:42,793 and you still get, maybe not as quick a spike, 1300 01:04:42,827 --> 01:04:45,898 but you still get a lot of glucose in your system. 1301 01:04:45,931 --> 01:04:49,934 Many food processors make up for the lack of fat in food 1302 01:04:49,967 --> 01:04:52,203 by adding sugar, 1303 01:04:52,237 --> 01:04:56,642 and please, watch out for added sugar 1304 01:04:56,675 --> 01:04:58,878 because it is nothing short of toxic. 1305 01:04:59,878 --> 01:05:02,381 Satiety, aggression, the N is nutrition, 1306 01:05:02,414 --> 01:05:05,651 this is one that we all think we've been told 1307 01:05:05,684 --> 01:05:08,220 the whole truth about, but we really haven't 1308 01:05:08,253 --> 01:05:09,755 because we have to look at what's called 1309 01:05:09,788 --> 01:05:15,527 nutritional quality, or the ratio of essential nutrition 1310 01:05:15,559 --> 01:05:16,594 to nonessential nutrition. 1311 01:05:16,628 --> 01:05:19,865 See, when you look at the nutritional breakdown 1312 01:05:19,898 --> 01:05:20,932 on food labels, 1313 01:05:20,965 --> 01:05:23,268 you may look at the calorie count 1314 01:05:23,300 --> 01:05:24,936 and then all the details below it. 1315 01:05:24,969 --> 01:05:29,273 The only thing that is left for you to unlock 1316 01:05:29,306 --> 01:05:33,945 is to divide those details by the number of calories. 1317 01:05:33,978 --> 01:05:38,716 Anything that anybody says to you about nutrition 1318 01:05:38,750 --> 01:05:43,389 that is not framed in terms of per calorie 1319 01:05:44,789 --> 01:05:49,261 is at best incomplete, and at worst, dead wrong, 1320 01:05:49,293 --> 01:05:51,762 because nutrition refers to the amount 1321 01:05:51,795 --> 01:05:54,832 of essential substances found in foods, 1322 01:05:54,865 --> 01:05:57,268 such as vitamins, minerals, amino acids, 1323 01:05:57,302 --> 01:06:00,305 fatty acids, antioxidants, and phytonutrients, 1324 01:06:00,338 --> 01:06:03,342 however, the number of calories 1325 01:06:03,375 --> 01:06:07,445 found in various foods varies wildly, 1326 01:06:07,478 --> 01:06:11,015 so talking about nutrition in a food 1327 01:06:11,048 --> 01:06:13,818 without considering the calories within it 1328 01:06:13,851 --> 01:06:17,321 gives you a very inaccurate view 1329 01:06:17,355 --> 01:06:18,956 of what's most nourishing for your body. 1330 01:06:18,989 --> 01:06:20,925 Now, let me give you an example, 1331 01:06:20,958 --> 01:06:25,964 one cup of enriched wheat flour contains 495 calories 1332 01:06:29,034 --> 01:06:31,003 and the following nutrient breakdown 1333 01:06:31,036 --> 01:06:33,739 in the format we're all used to seeing, 1334 01:06:33,771 --> 01:06:37,275 now compare that to one cup of spinach, 1335 01:06:37,309 --> 01:06:39,978 which contains seven calories, 1336 01:06:40,010 --> 01:06:42,713 and we see that, cup to cup, 1337 01:06:42,746 --> 01:06:46,550 it seems like they are about equally nutritious, 1338 01:06:46,583 --> 01:06:49,721 but you might already be thinking, 1339 01:06:49,753 --> 01:06:55,594 "How is it fair to compare 495 calories worth of flour 1340 01:06:55,626 --> 01:06:58,630 "to 7 calories of spinach? 1341 01:06:58,663 --> 01:07:01,867 "That's like pitting an entire army 1342 01:07:01,900 --> 01:07:04,068 "against a single soldier," 1343 01:07:04,101 --> 01:07:06,304 and you're exactly right, 1344 01:07:06,338 --> 01:07:11,977 so let's make this fair and compare calorie to calorie, 1345 01:07:12,010 --> 01:07:14,946 specifically, not cup to cup, 1346 01:07:14,978 --> 01:07:19,451 but 250 calories of that same wheat flour 1347 01:07:19,483 --> 01:07:22,953 and 250 calories worth of spinach. 1348 01:07:22,987 --> 01:07:26,425 As you can see, that much spinach 1349 01:07:26,458 --> 01:07:31,463 delivers over 100% of all those vitamins and minerals, 1350 01:07:32,664 --> 01:07:35,701 and look, vitamin K is over 6,400%, 1351 01:07:37,369 --> 01:07:40,072 by comparison, the wheat flour 1352 01:07:40,105 --> 01:07:45,311 doesn't even get above a measly 37% in any category, 1353 01:07:46,077 --> 01:07:50,048 so I hope you can see that serving size 1354 01:07:50,081 --> 01:07:54,720 is a really poor predictor of a food's nutritional content. 1355 01:07:54,753 --> 01:07:59,057 For example, taking a bunch of processed nonsense, 1356 01:07:59,090 --> 01:08:02,494 putting it in a cereal box, marketing it children, 1357 01:08:02,527 --> 01:08:03,894 and then putting a bunch of 1358 01:08:03,927 --> 01:08:06,397 artificial vitamins and minerals in it 1359 01:08:06,431 --> 01:08:07,965 doesn't make it nutritious 1360 01:08:07,998 --> 01:08:10,067 any more than taking a can of soda 1361 01:08:10,101 --> 01:08:12,104 and dropping a vitamin pill in it 1362 01:08:12,137 --> 01:08:13,839 makes that soda nutritious. 1363 01:08:13,871 --> 01:08:18,042 We want to eat foods that have the most essential nutrition 1364 01:08:18,076 --> 01:08:21,480 and the least nonessential, 1365 01:08:21,512 --> 01:08:23,916 and even toxic and addictive, nutrition. 1366 01:08:25,082 --> 01:08:27,752 Satiety, aggression, nutrition, and then E is efficiency. 1367 01:08:27,786 --> 01:08:30,855 This is the least well-known factor in the mainstream 1368 01:08:30,889 --> 01:08:33,091 because carbs, fats, and proteins 1369 01:08:33,123 --> 01:08:35,926 are all processed very different by your body, 1370 01:08:35,960 --> 01:08:39,096 some are more efficiently stored as body fat, 1371 01:08:39,130 --> 01:08:42,033 others are literally impossible to store as body fat. 1372 01:08:42,065 --> 01:08:46,637 For example, water, fiber, or anything else 1373 01:08:46,671 --> 01:08:51,677 that your body cannot get calories from is 100% inefficient, 1374 01:08:53,110 --> 01:08:56,747 that means you could consume it in unlimited quantities 1375 01:08:56,780 --> 01:08:59,083 and never store any of it as body fat. 1376 01:08:59,117 --> 01:09:00,985 In the case of water and fiber, 1377 01:09:01,019 --> 01:09:02,988 you would just use the bathroom a lot. 1378 01:09:03,020 --> 01:09:04,989 Take celery for example, 1379 01:09:05,023 --> 01:09:07,859 it's basically water and fiber 1380 01:09:07,891 --> 01:09:10,060 and a whole bunch of vitamins and minerals. 1381 01:09:10,094 --> 01:09:14,099 Celery and dozens of other non-starchy veggies 1382 01:09:14,131 --> 01:09:17,601 are so inefficiently stored as body fat 1383 01:09:17,635 --> 01:09:20,439 that it's almost impossible to overeat them, 1384 01:09:20,471 --> 01:09:22,106 they help to nourish you 1385 01:09:22,140 --> 01:09:26,110 with a 0% chance of causing diabesity, 1386 01:09:26,144 --> 01:09:30,015 but we can't eat celery all day, 1387 01:09:30,047 --> 01:09:33,684 that is where protein comes to our rescue, 1388 01:09:33,717 --> 01:09:37,488 protein, like carbohydrate and fat, 1389 01:09:37,521 --> 01:09:40,024 are known as macronutrients, 1390 01:09:40,057 --> 01:09:42,726 but here is the revolutionary part, 1391 01:09:42,760 --> 01:09:47,766 after you eat protein, no energy is available to your body, 1392 01:09:48,899 --> 01:09:51,569 protein leaves your stomach as amino acids, 1393 01:09:51,603 --> 01:09:56,608 amino acids cannot be burned for energy or stored as fat, 1394 01:09:57,675 --> 01:10:00,212 they are used to repair or create cells. 1395 01:10:00,244 --> 01:10:04,983 Only about 1/3 of the protein calories you eat 1396 01:10:05,015 --> 01:10:08,252 could ever be stored as body fat, 1397 01:10:08,286 --> 01:10:14,125 this does not mean you should 100% protein diet, 1398 01:10:14,158 --> 01:10:16,195 that would be very unhealthy, 1399 01:10:17,095 --> 01:10:19,231 but what it does explain 1400 01:10:19,264 --> 01:10:23,168 is why studies where people replace fat 1401 01:10:23,201 --> 01:10:27,671 or replace carbohydrates with protein calories 1402 01:10:27,704 --> 01:10:32,243 consistently show that the higher-protein people, 1403 01:10:32,277 --> 01:10:34,746 they lose weight while eating 1404 01:10:34,779 --> 01:10:38,116 the exact same number of calories 1405 01:10:38,149 --> 01:10:40,719 as the other study participants, 1406 01:10:40,752 --> 01:10:43,121 and now for carbohydrates and fat, 1407 01:10:43,154 --> 01:10:45,123 both of these macronutrients, 1408 01:10:45,155 --> 01:10:48,126 they do provide energy after leaving your stomach, 1409 01:10:48,158 --> 01:10:50,261 and your body is quite efficient 1410 01:10:50,295 --> 01:10:53,297 at storing carbohydrate calories as fat, 1411 01:10:53,331 --> 01:10:56,801 and to be fair, it's very efficient 1412 01:10:56,833 --> 01:11:00,070 at storing fat calories as body fat. 1413 01:11:00,104 --> 01:11:02,173 How much of a starch or sugar can be turned into body fat? 1414 01:11:02,206 --> 01:11:04,676 Your body is extremely efficient 1415 01:11:04,708 --> 01:11:06,912 at storing starch and sugar as body fat. 1416 01:11:06,944 --> 01:11:09,880 What about protein, is that easy to turn into body fat? 1417 01:11:09,913 --> 01:11:12,650 Your body can't store protein as body fat, 1418 01:11:12,684 --> 01:11:16,654 it actually converts it into carbohydrate or glucose 1419 01:11:16,688 --> 01:11:19,190 before it could even convert it into body fat, 1420 01:11:19,222 --> 01:11:22,894 so it's impossible to store protein as body fat. 1421 01:11:22,926 --> 01:11:26,597 Okay, so does eating fat make you fat? 1422 01:11:26,631 --> 01:11:28,600 Eating fat doesn't make you fat, 1423 01:11:28,632 --> 01:11:31,670 eating more of the right fats 1424 01:11:31,703 --> 01:11:34,205 is one of the keys to lowering your setpoint. 1425 01:11:34,238 --> 01:11:36,675 So when you put this all together, 1426 01:11:36,707 --> 01:11:42,346 it's clear why eating so much satisfying, unaggressive, 1427 01:11:42,380 --> 01:11:44,849 nutritious, and inefficient food 1428 01:11:44,881 --> 01:11:49,854 makes you too full for the low-quality, processed food, 1429 01:11:50,954 --> 01:11:52,157 and therefore, lowers your setpoint, 1430 01:11:52,189 --> 01:11:56,327 because by filling yourself with so much good 1431 01:11:56,360 --> 01:11:59,064 that you are too full for bad, 1432 01:11:59,096 --> 01:12:04,001 you enable your body to heal your brain, gut, and hormones, 1433 01:12:05,269 --> 01:12:08,640 which drives your setpoint and your risk for diabesity down. 1434 01:12:08,672 --> 01:12:10,341 So satiety, aggression, nutrition, 1435 01:12:10,375 --> 01:12:12,944 and efficiency, the acronym SANE, 1436 01:12:12,976 --> 01:12:16,247 gives us an objective, scientifically proven criteria 1437 01:12:16,279 --> 01:12:18,782 by which we can tell you definitively, 1438 01:12:18,815 --> 01:12:21,086 non-starchy vegetables, nutrient-dense protein, 1439 01:12:21,118 --> 01:12:23,988 whole-food fats, and low-fructose fruits, in that order, 1440 01:12:24,021 --> 01:12:26,323 are the SANEst, highest-quality foods in the world, 1441 01:12:26,356 --> 01:12:29,260 and then you have, kind of like, moderately SANE foods, 1442 01:12:29,292 --> 01:12:32,963 and then you have inSANE foods that cause diabesity, 1443 01:12:32,997 --> 01:12:34,865 that cause an elevated setpoint, 1444 01:12:34,899 --> 01:12:37,202 those are things like processed starches, 1445 01:12:37,234 --> 01:12:39,938 processed sugars, and processed fats. 1446 01:12:39,970 --> 01:12:43,007 I love losing weight and I love what I eat, 1447 01:12:43,041 --> 01:12:45,043 it's enjoyable, and I don't get hungry, 1448 01:12:45,076 --> 01:12:46,978 I don't miss carbs, I don't miss fruit, 1449 01:12:47,011 --> 01:12:48,279 I don't miss french fries, 1450 01:12:48,311 --> 01:12:50,280 potatoes are my favorite food in the world, 1451 01:12:50,314 --> 01:12:52,884 I don't miss those anymore, or bread, or pastas, 1452 01:12:52,917 --> 01:12:54,352 any of that stuff, and I tell everybody I know, 1453 01:12:54,385 --> 01:12:56,054 "You don't need carbs in your life, 1454 01:12:56,087 --> 01:12:58,223 "if you want meat, assuming you can get it from the butcher 1455 01:12:58,256 --> 01:13:00,358 "before it's processed, that's what you want." 1456 01:13:00,390 --> 01:13:03,193 Like I said, I haven't suffered, I haven't been hungry, 1457 01:13:03,226 --> 01:13:06,363 and I have not once felt like I was giving anything up. 1458 01:13:06,396 --> 01:13:08,132 Half of your plate full of vegetables, 1459 01:13:08,166 --> 01:13:10,902 multi-colored, non-starchy vegetables, 1460 01:13:10,935 --> 01:13:13,338 greens, purples, reds, yellows, orange, et cetera, 1461 01:13:13,371 --> 01:13:15,407 half of your plate good vegetables, 1462 01:13:15,439 --> 01:13:17,908 and then about a third of it good-quality protein, 1463 01:13:17,942 --> 01:13:20,345 so if that's the best ground beef, 1464 01:13:20,377 --> 01:13:23,247 80% lean, that Walmart has, go for it, 1465 01:13:23,280 --> 01:13:26,417 just have more good vegetables than anything else, 1466 01:13:26,451 --> 01:13:28,720 and if that's the only thing you change 1467 01:13:28,752 --> 01:13:30,822 for the next eight weeks is just, 1468 01:13:30,854 --> 01:13:33,257 how do I get in more good, non-starchy vegetables, 1469 01:13:33,291 --> 01:13:36,327 make that your only change, you're gonna be winning. 1470 01:13:36,359 --> 01:13:39,430 There is no more therapeutic food in the world 1471 01:13:39,463 --> 01:13:41,832 than non-starchy vegetables. 1472 01:13:41,865 --> 01:13:45,235 So what are the absolute best non-starchy veggies? 1473 01:13:45,269 --> 01:13:48,405 Optimal choices are deep green and leafy, 1474 01:13:48,439 --> 01:13:49,908 and things like being organic, 1475 01:13:49,940 --> 01:13:52,777 that's great, but it is not at all required, 1476 01:13:52,810 --> 01:13:56,280 the key is eating as many of these veggies as possible, 1477 01:13:56,314 --> 01:13:59,217 so do whatever works for you 1478 01:13:59,250 --> 01:14:01,920 to make eating a lot of these every day 1479 01:14:01,953 --> 01:14:03,321 something that you enjoy, 1480 01:14:03,354 --> 01:14:06,124 frozen is great, conventional is great, 1481 01:14:06,157 --> 01:14:08,960 in fact, many even come in powder form, 1482 01:14:08,993 --> 01:14:11,029 requiring no refrigeration, 1483 01:14:11,061 --> 01:14:13,898 which you can eat on the go or in smoothies, 1484 01:14:13,930 --> 01:14:16,835 you can choose other excellent, non-starchy vegetables 1485 01:14:16,868 --> 01:14:19,137 by asking yourself two questions, 1486 01:14:19,170 --> 01:14:22,507 do they grow above ground, and can they be eaten raw? 1487 01:14:22,539 --> 01:14:26,144 If so, you're very likely looking at food that is SANE 1488 01:14:26,176 --> 01:14:28,313 and will help you lower your setpoint. 1489 01:14:28,345 --> 01:14:31,315 The second most important habit for lowering your setpoint 1490 01:14:31,349 --> 01:14:36,020 is to enjoy three to six servings of nutrient-dense proteins 1491 01:14:36,052 --> 01:14:38,256 along with your non-starchy vegetables, 1492 01:14:38,288 --> 01:14:41,960 humanely and sustainably raised proteins are recommended 1493 01:14:41,993 --> 01:14:44,496 in part because they tend to be higher in nutrition 1494 01:14:44,529 --> 01:14:47,499 and free of hormones and other additives. 1495 01:14:47,532 --> 01:14:51,469 Optimal choices contain the most usable forms of protein 1496 01:14:51,502 --> 01:14:54,839 along with the most essential vitamins, minerals, 1497 01:14:54,872 --> 01:14:56,307 and omega fatty acids. 1498 01:14:57,108 --> 01:14:58,909 You want to make sure that you're getting 1499 01:14:58,943 --> 01:15:02,413 most of your energy and calories from whole-food fats 1500 01:15:02,445 --> 01:15:04,515 in place of starches and sweets, 1501 01:15:04,548 --> 01:15:07,252 these are nutrient-dense whole foods 1502 01:15:07,284 --> 01:15:09,287 you find directly in nature 1503 01:15:09,319 --> 01:15:12,556 that get most of their calories from healthy fats. 1504 01:15:12,590 --> 01:15:15,393 Low-fructose fruits can be an important part 1505 01:15:15,426 --> 01:15:18,062 of a setpoint-lowering SANE diet, 1506 01:15:18,095 --> 01:15:20,164 but a crucial thing to be aware of 1507 01:15:20,198 --> 01:15:22,432 is that, in most cases, any benefit 1508 01:15:22,466 --> 01:15:25,069 that you can get from a low-fructose fruit, 1509 01:15:25,101 --> 01:15:27,471 you can get from a non-starchy vegetable, 1510 01:15:27,505 --> 01:15:31,109 but with about 10 to 20 times less sugar. 1511 01:15:31,141 --> 01:15:34,378 Once I tapped into the science of eating right 1512 01:15:34,412 --> 01:15:37,282 and cutting out what your body is not meant to, 1513 01:15:37,314 --> 01:15:41,285 which is primarily everything that they're throwing at you, 1514 01:15:41,319 --> 01:15:43,454 I saw some progress, 1515 01:15:43,487 --> 01:15:46,957 progress is encouraging. 1516 01:15:46,990 --> 01:15:50,427 I will say that by changing my eating 1517 01:15:50,461 --> 01:15:53,463 to eating fresh, whole foods, 1518 01:15:53,497 --> 01:15:56,201 delicious proteins, healthy fats, 1519 01:15:56,234 --> 01:15:57,435 food that tastes amazing, 1520 01:15:57,469 --> 01:16:01,405 not being hungry, being able to eat whenever I felt hungry, 1521 01:16:01,439 --> 01:16:03,007 not having to be hangry, 1522 01:16:03,039 --> 01:16:05,143 finding this new way of eating, 1523 01:16:05,176 --> 01:16:07,312 which eliminated my cravings, 1524 01:16:07,345 --> 01:16:09,113 I think that's in the past. 1525 01:16:09,145 --> 01:16:12,516 Other diets or things that I tried, 1526 01:16:12,550 --> 01:16:17,422 I could have refined carbs and sugars in moderation, 1527 01:16:17,454 --> 01:16:20,358 and moderation just doesn't work for me. 1528 01:16:20,390 --> 01:16:21,992 Once I got rid of those things 1529 01:16:22,025 --> 01:16:23,461 and I was no longer craving them, 1530 01:16:23,493 --> 01:16:25,529 I'm not fighting my willpower anymore, 1531 01:16:25,563 --> 01:16:27,931 and that makes it feel easy. 1532 01:16:27,965 --> 01:16:29,534 I found a way by changing 1533 01:16:29,567 --> 01:16:32,103 the types of foods that I'm eating, 1534 01:16:32,136 --> 01:16:34,505 once it became my normal, my new normal, 1535 01:16:34,537 --> 01:16:37,307 and that's a term that I started to embrace, 1536 01:16:37,341 --> 01:16:40,111 I felt like I was just living my life 1537 01:16:40,144 --> 01:16:42,447 and the pounds were melting away, 1538 01:16:42,479 --> 01:16:43,914 life was getting better, 1539 01:16:43,948 --> 01:16:46,417 I would put on a pair of pants 1540 01:16:46,449 --> 01:16:50,487 and complain to my husband that they're getting too big, 1541 01:16:50,520 --> 01:16:52,023 I'm gonna have to go shopping for new pants, 1542 01:16:52,055 --> 01:16:54,358 and that'd never happened in my life before. 1543 01:16:54,391 --> 01:16:57,095 You have the opportunity to change, 1544 01:16:57,127 --> 01:17:01,265 you have the opportunity to affect your future. 1545 01:17:01,298 --> 01:17:03,501 Because the world, in my experience, 1546 01:17:03,533 --> 01:17:08,505 is not set up to put us on a path of quality at all, 1547 01:17:08,538 --> 01:17:11,242 but we have to choose that. 1548 01:17:11,274 --> 01:17:14,478 Freedom is not a diet mindset, 1549 01:17:14,511 --> 01:17:18,015 so I live in freedom, I don't follow a diet, period. 1550 01:17:18,048 --> 01:17:19,250 I never will. 1551 01:17:19,283 --> 01:17:21,653 You couldn't pay me money to follow a diet 1552 01:17:21,685 --> 01:17:24,221 because diets don't work, 1553 01:17:24,255 --> 01:17:28,493 it's creating a lifestyle, creating a way of eating, 1554 01:17:28,525 --> 01:17:30,528 and if you think about it, 1555 01:17:30,560 --> 01:17:34,264 if you look back 20, 30, 40, 50, 100 years, 1556 01:17:34,297 --> 01:17:38,335 nobody followed diets, they just ate. 1557 01:17:38,368 --> 01:17:40,371 A diet is a thing in most people's minds 1558 01:17:40,404 --> 01:17:43,641 that is a temporary thing that you are trying to go on 1559 01:17:43,673 --> 01:17:46,944 to fix a problem, to reset the gauge, 1560 01:17:46,978 --> 01:17:48,479 and I don't think of it that way, 1561 01:17:48,511 --> 01:17:51,581 and when you're talking about, say, nutrient-dense proteins, 1562 01:17:51,614 --> 01:17:53,518 you can work a lot of things into that 1563 01:17:53,551 --> 01:17:55,620 because that's something that separates a lot of people, 1564 01:17:55,653 --> 01:18:00,425 so when you have omnivores versus vegetarians versus vegans, 1565 01:18:00,457 --> 01:18:02,393 there are a lot of ways to go about that. 1566 01:18:02,426 --> 01:18:05,096 There's all sorts of nutrient-dense, plant-based proteins, 1567 01:18:05,128 --> 01:18:08,565 pea protein is an incredibly nutrient-dense protein, 1568 01:18:08,599 --> 01:18:12,203 in fact, it's higher in an amino acid, arginine, 1569 01:18:12,235 --> 01:18:14,738 than almost all animal sources, 1570 01:18:14,771 --> 01:18:17,341 it's beautiful, it's incredibly high-quality, 1571 01:18:17,375 --> 01:18:20,078 hemp protein, incredibly high-quality, 1572 01:18:20,110 --> 01:18:23,581 rice protein, incredibly high-quality protein, 1573 01:18:23,613 --> 01:18:24,748 and of course, there are also 1574 01:18:24,782 --> 01:18:28,619 high-quality, nutrient-dense animal sources of protein, 1575 01:18:28,652 --> 01:18:30,253 salmon is one of my favorite, 1576 01:18:30,287 --> 01:18:34,692 also mollusks, things like clams, oysters, 1577 01:18:34,725 --> 01:18:38,229 these are amazingly nutrient-dense sources of protein, 1578 01:18:38,261 --> 01:18:40,030 and I just get so excited about this 1579 01:18:40,064 --> 01:18:42,233 because there's like, so much. 1580 01:18:42,265 --> 01:18:43,567 There's room for everyone 1581 01:18:43,600 --> 01:18:46,237 and there's room for every creed and idea 1582 01:18:46,270 --> 01:18:48,306 and ethics background in that, 1583 01:18:48,338 --> 01:18:51,609 and that's really enlightening and inclusionary. 1584 01:18:51,641 --> 01:18:56,713 A lot of restaurants have options that you can get 1585 01:18:56,747 --> 01:18:59,784 if you are willing to modify what they're offering 1586 01:18:59,817 --> 01:19:01,452 to have it work for you. 1587 01:19:01,484 --> 01:19:04,621 I can look at the menu and, "Oh, well, this salad 1588 01:19:04,654 --> 01:19:07,425 "has like, tortilla strips and whatever, 1589 01:19:07,457 --> 01:19:08,558 "okay, so I'm gonna order the salad 1590 01:19:08,591 --> 01:19:09,527 "without tortilla strips." 1591 01:19:09,560 --> 01:19:12,030 You know, "This salad has a dressing on it 1592 01:19:12,063 --> 01:19:13,297 "that has a lot of sugar, 1593 01:19:13,329 --> 01:19:15,399 "so I'm gonna get oil and vinegar instead." 1594 01:19:15,432 --> 01:19:18,536 And maybe it comes with rice, maybe it comes with potatoes, 1595 01:19:18,569 --> 01:19:20,705 you just substitute for some broccoli or some kale, 1596 01:19:20,738 --> 01:19:22,407 or, you know, something fresh. 1597 01:19:22,439 --> 01:19:24,207 The beauty of SANE eating 1598 01:19:24,240 --> 01:19:28,546 is that it's not so much about stopping certain things, 1599 01:19:28,578 --> 01:19:30,380 it's about taking things in your life 1600 01:19:30,413 --> 01:19:32,182 that are already working, 1601 01:19:32,216 --> 01:19:35,420 magnifying them, and multiplying them. 1602 01:19:35,453 --> 01:19:37,055 So let me give you an example, 1603 01:19:37,087 --> 01:19:39,056 if I'm gonna have people over to my house, 1604 01:19:39,090 --> 01:19:40,725 you ask them what they'd like to eat, 1605 01:19:40,757 --> 01:19:43,760 then you SANEitize the recipe, 1606 01:19:43,793 --> 01:19:46,163 and what you're gonna see on your plate 1607 01:19:46,197 --> 01:19:50,333 is some form of delicious protein and vegetables, 1608 01:19:50,367 --> 01:19:51,769 those will be on your plate, 1609 01:19:51,801 --> 01:19:54,271 that's delicious, that's SANE eating, 1610 01:19:54,305 --> 01:19:57,675 so let's get a bunch of colorful, wonderful vegetables, 1611 01:19:57,707 --> 01:20:00,577 let's saute them in a decadent sauce, 1612 01:20:00,610 --> 01:20:03,247 let's get some grilled fish, some grilled meat, 1613 01:20:03,279 --> 01:20:06,750 we can have some avocado, we can have some eggs, 1614 01:20:06,783 --> 01:20:10,353 we can have any type of nut or seed, 1615 01:20:10,386 --> 01:20:12,657 we can have fruits for dessert, 1616 01:20:12,689 --> 01:20:14,724 we can use SANE, whole-food fats, 1617 01:20:14,757 --> 01:20:17,728 like cocoa, and coconut, and coconut milk, 1618 01:20:17,761 --> 01:20:19,864 and almond flour, and coconut flour 1619 01:20:19,896 --> 01:20:23,701 to make any dessert, cake, cookie, pie you could imagine, 1620 01:20:23,734 --> 01:20:25,670 we can put some SANE sweeteners in that, 1621 01:20:25,703 --> 01:20:28,106 so literally, I would ask my guests, 1622 01:20:28,139 --> 01:20:30,440 I would say, "Hey, what would you like to eat?" 1623 01:20:30,474 --> 01:20:31,375 before they even came over, 1624 01:20:31,408 --> 01:20:32,810 and if they said lasagna, 1625 01:20:32,842 --> 01:20:34,711 I'd say, "Fantastic, we're gonna have lasagna, 1626 01:20:34,744 --> 01:20:36,780 "you know what, we're just going to use eggplant 1627 01:20:36,814 --> 01:20:38,015 "instead of noodles." 1628 01:20:38,048 --> 01:20:40,417 If they say, "Hey, today I wanna have some beef stroganoff." 1629 01:20:40,451 --> 01:20:42,420 Well, you know what, we'd make beef stroganoff, 1630 01:20:42,453 --> 01:20:44,155 we would just use zucchini noodles 1631 01:20:44,188 --> 01:20:45,890 instead of regular noodles. 1632 01:20:45,922 --> 01:20:49,493 If they said, "Hey, I wanna have a beautiful stir fry." 1633 01:20:49,527 --> 01:20:52,630 Well, stir fried meat and fish and vegetables is easy, 1634 01:20:52,662 --> 01:20:55,132 and then we would either have cauliflower rice 1635 01:20:55,166 --> 01:20:56,567 or parsnip rice, 1636 01:20:56,600 --> 01:20:58,136 and then you have a delicious meal 1637 01:20:58,168 --> 01:21:00,470 that's lowering your setpoint. 1638 01:21:00,503 --> 01:21:04,274 I didn't eat vegetables, or very few, 1639 01:21:04,307 --> 01:21:07,345 and now I'm eating quite a bit of vegetables. 1640 01:21:07,377 --> 01:21:09,846 That's the other thing that I do appreciate about myself 1641 01:21:09,880 --> 01:21:13,717 is the discipline that I'm able to tap into 1642 01:21:13,751 --> 01:21:14,851 to be successful. 1643 01:21:14,885 --> 01:21:17,555 But no, just the science of it, 1644 01:21:17,587 --> 01:21:21,625 I was gonna be able to cook, go out to a restaurant, 1645 01:21:21,658 --> 01:21:22,893 eat what I wanna eat, 1646 01:21:22,926 --> 01:21:25,262 and all I had to do is switch my habits, 1647 01:21:25,296 --> 01:21:29,800 get rid of some things that are just not good for your body. 1648 01:21:29,832 --> 01:21:34,337 I knew that if we did this that I would probably realize 1649 01:21:34,371 --> 01:21:37,341 some benefit from it over time. 1650 01:21:37,373 --> 01:21:42,380 And it wasn't a lot, I got rid of everything processed. 1651 01:21:43,747 --> 01:21:46,851 I definitely got it probably six months into it, 1652 01:21:46,884 --> 01:21:49,386 so it wasn't anything that happened overnight, 1653 01:21:49,420 --> 01:21:53,724 but even for me, I started noticing it within six months, 1654 01:21:53,756 --> 01:21:55,859 and everything was delicious. 1655 01:21:55,893 --> 01:21:58,628 You don't have to count calories, no. 1656 01:21:58,662 --> 01:22:00,463 You just have to eat the right kind of foods. 1657 01:22:00,497 --> 01:22:04,467 This was of eating is not about depriving yourself 1658 01:22:04,501 --> 01:22:10,341 or entering everything I eat into an app. 1659 01:22:10,373 --> 01:22:11,576 The way that we were eating, 1660 01:22:11,609 --> 01:22:13,644 the way that we were cooking, it was great. 1661 01:22:28,359 --> 01:22:30,361 So you're talking about 1662 01:22:30,394 --> 01:22:30,994 your own perspective. 1663 01:22:31,028 --> 01:22:31,929 Yeah. 1664 01:22:31,962 --> 01:22:33,297 Where you were, 1665 01:22:33,329 --> 01:22:35,899 and you had ostensibly every advantage 1666 01:22:35,932 --> 01:22:37,969 someone could have, right? 1667 01:22:38,002 --> 01:22:40,605 And there are a bunch of people that are born, 1668 01:22:40,637 --> 01:22:42,974 that we've talked to, with a lot of, 1669 01:22:43,006 --> 01:22:46,277 at least, body image disadvantages, 1670 01:22:46,310 --> 01:22:50,414 and those things affect everything else they're in. 1671 01:22:50,447 --> 01:22:53,884 Is it fair to say that everyone's perspective 1672 01:22:53,917 --> 01:22:58,289 of how difficult their journey is is equally valid? 1673 01:22:59,856 --> 01:23:03,560 There's a quote that says something along the lines of, 1674 01:23:03,594 --> 01:23:06,697 "Things are as hard as you decide to make them." 1675 01:23:06,729 --> 01:23:11,735 For me, I didn't realize for literally 35 years of my life 1676 01:23:13,002 --> 01:23:15,239 how difficult I was making my life. 1677 01:23:16,439 --> 01:23:17,942 The definition, at least, 1678 01:23:17,975 --> 01:23:19,978 my understanding of the definition of shame, 1679 01:23:22,046 --> 01:23:24,981 is consistent with a belief that, 1680 01:23:25,015 --> 01:23:28,886 unless you prove otherwise, 1681 01:23:28,918 --> 01:23:30,988 you are worthless, 1682 01:23:31,988 --> 01:23:34,057 and I lived my entire life 1683 01:23:34,091 --> 01:23:37,929 trying to prove that I wasn't worthless. 1684 01:23:39,063 --> 01:23:40,898 I remember just being in my car, 1685 01:23:42,432 --> 01:23:43,868 my phone rang, I picked it up, 1686 01:23:43,900 --> 01:23:45,635 they said, "Jonathan, congratulations, 1687 01:23:45,668 --> 01:23:48,439 "you're a New York Times bestselling author," 1688 01:23:48,471 --> 01:23:49,907 and you know what I did? 1689 01:23:49,939 --> 01:23:54,811 I said, "That's cool," and then I turned left in my car, 1690 01:23:57,081 --> 01:23:59,550 and I was like, "I really thought 1691 01:23:59,582 --> 01:24:01,818 "that was gonna make a difference," you know? 1692 01:24:03,087 --> 01:24:05,589 When they said, "Jonathan, here's your 25th patent," 1693 01:24:05,622 --> 01:24:08,059 I was like, "Well, that's pretty cool." 1694 01:24:08,091 --> 01:24:12,963 You know, thought that would fix it. 1695 01:24:15,666 --> 01:24:17,902 How did I realize that I, personally, 1696 01:24:17,935 --> 01:24:19,470 am of the highest quality? 1697 01:24:19,502 --> 01:24:24,509 I finally gave myself permission to turn inward, 1698 01:24:25,708 --> 01:24:27,077 not outward, not to say that anyone else 1699 01:24:27,110 --> 01:24:28,578 needed to do anything, 1700 01:24:28,612 --> 01:24:31,382 not to say that I needed to do anything externally, 1701 01:24:31,414 --> 01:24:35,086 but just to say like, "Let it go, 1702 01:24:36,920 --> 01:24:41,525 "it's either gonna be fine or you're gonna die, 1703 01:24:42,993 --> 01:24:45,996 "and if you die, it's gonna be fine because you're dead, 1704 01:24:46,029 --> 01:24:50,101 "so it's going to be fine either way." 1705 01:24:50,134 --> 01:24:53,604 You're okay, everything's okay, 1706 01:24:54,938 --> 01:24:57,675 once you get that, then you can choose 1707 01:24:57,707 --> 01:24:58,908 to make it better than okay. 1708 01:25:00,978 --> 01:25:05,983 That shame of my perceived failure had almost broken me, 1709 01:25:08,085 --> 01:25:11,454 but it also led to one of the biggest breakthroughs 1710 01:25:11,488 --> 01:25:13,057 in my career, 1711 01:25:13,090 --> 01:25:17,761 it led me to understand that I needed to reach out to people 1712 01:25:17,795 --> 01:25:19,497 in a brand new way, 1713 01:25:19,529 --> 01:25:22,733 I needed to connect with them on a human level, 1714 01:25:22,765 --> 01:25:24,033 not just a scientific one. 1715 01:26:01,537 --> 01:26:04,140 Every action in your life 1716 01:26:04,173 --> 01:26:07,711 either raises or lowers your setpoint, 1717 01:26:07,743 --> 01:26:12,015 it's what I called the unified setpoint theory, 1718 01:26:12,048 --> 01:26:13,751 all the research I've seen, 1719 01:26:13,783 --> 01:26:15,552 all the academic papers I have read 1720 01:26:15,586 --> 01:26:18,989 prove that there is a setpoint for almost everything, 1721 01:26:19,021 --> 01:26:21,658 including happiness, for example, 1722 01:26:21,692 --> 01:26:24,060 and there is no neutral action 1723 01:26:24,094 --> 01:26:25,829 when it comes to your setpoints, 1724 01:26:25,863 --> 01:26:28,766 it's not just the quality of foods you eat, 1725 01:26:28,798 --> 01:26:32,069 it's the quality of everything that you do, 1726 01:26:32,101 --> 01:26:37,108 deprivation and dieting cause diabesity, 1727 01:26:38,041 --> 01:26:40,978 it's not about quantity, 1728 01:26:41,011 --> 01:26:44,782 not more exercise, quantity, 1729 01:26:44,814 --> 01:26:47,750 or less food, quantity, 1730 01:26:47,783 --> 01:26:53,623 it's about quality, it's about high-quality living 1731 01:26:53,657 --> 01:26:55,025 to create a high-quality life, 1732 01:26:55,057 --> 01:26:56,226 this is the golden ticket, 1733 01:26:56,260 --> 01:26:58,628 this is what science has gifted us, 1734 01:26:58,662 --> 01:27:03,266 high-quality eating and living will heal your setpoints, 1735 01:27:03,300 --> 01:27:05,202 and your healed setpoints 1736 01:27:05,234 --> 01:27:07,871 will dramatically reduce your risk for diabesity. 1737 01:27:09,105 --> 01:27:11,242 When I started eating better, 1738 01:27:11,274 --> 01:27:12,842 started gaining a little confidence, 1739 01:27:12,876 --> 01:27:14,878 you know, okay, boom, my girlfriend tells me, 1740 01:27:14,912 --> 01:27:17,081 "Hey, baby, your gut has gone down," 1741 01:27:17,113 --> 01:27:19,115 and it's like, literally day two or three, 1742 01:27:19,149 --> 01:27:21,185 and I'm like, "Yeah," right? 1743 01:27:21,217 --> 01:27:24,787 So more than anything, I say put yourself above all, 1744 01:27:24,820 --> 01:27:27,957 if you eat crap, you're gonna feel like crap. 1745 01:27:27,990 --> 01:27:30,127 You know, growing up, eating right, 1746 01:27:30,159 --> 01:27:32,162 you don't think that the life 1747 01:27:32,194 --> 01:27:35,032 that's going to be saved by this food one day is yours. 1748 01:27:35,064 --> 01:27:36,833 Your body's gonna start looking like crap 1749 01:27:36,867 --> 01:27:39,136 and in that sense, you're gonna think you're crap. 1750 01:27:39,168 --> 01:27:41,171 You don't think you're even gonna get to that point 1751 01:27:41,203 --> 01:27:42,639 where you have to get back on track, 1752 01:27:42,672 --> 01:27:43,940 where you have to relearn these things, 1753 01:27:43,974 --> 01:27:45,242 where you have to re-embrace these things. 1754 01:27:45,274 --> 01:27:46,676 I didn't think I was worth it, 1755 01:27:46,710 --> 01:27:48,878 I didn't feel like I deserved her 1756 01:27:48,912 --> 01:27:51,916 because my body wasn't where I wanted it to be. 1757 01:27:51,948 --> 01:27:53,550 I had it handed to me in the beginning 1758 01:27:53,583 --> 01:27:55,184 and I threw it away, 1759 01:27:55,217 --> 01:27:57,889 and I'm so, so fortunate 1760 01:27:59,155 --> 01:28:00,925 to have gotten it back 1761 01:28:03,159 --> 01:28:05,796 and to have saved my life, 1762 01:28:05,828 --> 01:28:10,134 and to be able to share this love of food 1763 01:28:10,167 --> 01:28:12,770 and this healthy living with my boyfriend, 1764 01:28:12,802 --> 01:28:15,206 and to be able to save his life too, 1765 01:28:16,172 --> 01:28:17,608 that's amazing. 1766 01:28:17,640 --> 01:28:21,778 It's just like a 180 in attitude, period. 1767 01:28:21,811 --> 01:28:25,082 That's all we ever wanna do is save and help our families, 1768 01:28:25,114 --> 01:28:27,952 and to be able to really do that is truly amazing. 1769 01:28:29,752 --> 01:28:33,222 The enthusiasm I have about life nowadays is a lot. 1770 01:28:39,796 --> 01:28:43,033 When a person finds out that they have cancer, 1771 01:28:43,065 --> 01:28:46,135 the message is very clear, fight. 1772 01:28:46,168 --> 01:28:47,738 You're worth fighting for 1773 01:28:47,770 --> 01:28:52,141 and you must fight this now or you're going to die, 1774 01:28:52,175 --> 01:28:55,079 I pray and hope that someday, we live in a world 1775 01:28:55,112 --> 01:28:56,614 that when someone finds out 1776 01:28:56,646 --> 01:28:58,881 that they have a diabesity diagnosis, 1777 01:28:58,914 --> 01:29:00,783 that the message is not one of shame, 1778 01:29:00,817 --> 01:29:02,786 that the message is one of fight, 1779 01:29:02,819 --> 01:29:04,888 because you're worth fighting for, 1780 01:29:04,921 --> 01:29:06,824 and this potentially fatal disease 1781 01:29:06,856 --> 01:29:08,192 does not have to kill you, 1782 01:29:08,225 --> 01:29:10,060 and it does not have to compromise 1783 01:29:10,092 --> 01:29:11,362 one more minute of your life, 1784 01:29:11,395 --> 01:29:13,631 you're worth it, you're worth better, 1785 01:29:13,663 --> 01:29:14,965 you're worth fighting for. 1786 01:29:15,966 --> 01:29:18,402 100 years ago, everybody smoked, 1787 01:29:18,435 --> 01:29:19,970 that's changed. 1788 01:29:20,002 --> 01:29:23,006 That's a thing that's been so stigmatized now 1789 01:29:23,039 --> 01:29:27,310 in a good way because it's objectively bad for everyone. 1790 01:29:27,344 --> 01:29:31,114 I am so proud of humanity, 1791 01:29:31,148 --> 01:29:34,150 we no longer smoke, like, that's not the rule, 1792 01:29:34,184 --> 01:29:37,021 it was doctor-approved to smoke, 1793 01:29:37,054 --> 01:29:39,088 and we figured out that that was BS 1794 01:29:39,122 --> 01:29:40,257 and we did something about it, 1795 01:29:40,289 --> 01:29:45,261 and customs and how we view the world changed rapidly, 1796 01:29:47,064 --> 01:29:50,200 people were dying, and we fixed it, 1797 01:29:50,233 --> 01:29:53,237 and that is no different than what we need to do today. 1798 01:29:53,270 --> 01:29:55,272 And I'm about to bring a new life into this world 1799 01:29:55,305 --> 01:29:58,242 and I don't believe the world is bad, 1800 01:29:58,274 --> 01:30:00,143 Aavia Gabrielle, my daughter, 1801 01:30:00,176 --> 01:30:02,945 is going to come into a world of high quality, 1802 01:30:02,979 --> 01:30:04,347 of the highest quality, 1803 01:30:04,381 --> 01:30:06,250 and I wanna make it higher quality for her, 1804 01:30:06,283 --> 01:30:07,718 so what are we doing here? 1805 01:30:07,751 --> 01:30:10,421 What we are doing here is to prove 1806 01:30:10,453 --> 01:30:13,956 and trigger a transformation at a tipping point in the world 1807 01:30:13,989 --> 01:30:18,996 to say, "We have the opportunity to experience quality 1808 01:30:20,162 --> 01:30:23,733 "unlike any species or generation ever has, 1809 01:30:23,766 --> 01:30:25,702 "let's choose quality." 1810 01:30:30,439 --> 01:30:31,875 When they open that window, 1811 01:30:31,908 --> 01:30:35,212 you get to see our baby girl, Angela. 1812 01:30:36,078 --> 01:30:37,880 There we go. 1813 01:30:37,913 --> 01:30:39,449 Oh, 1814 01:30:39,483 --> 01:30:43,087 Oh sweetie, she's so pretty. 1815 01:30:43,119 --> 01:30:45,155 24. 1816 01:30:49,426 --> 01:30:51,362 Sorry for dragging you out like this. 1817 01:30:59,368 --> 01:31:04,474 So many people have not, myself included, 1818 01:31:05,408 --> 01:31:07,444 opened the gifts they have been given 1819 01:31:07,476 --> 01:31:10,780 because I have never in my life met a person 1820 01:31:10,814 --> 01:31:13,417 who, if you can really go deep with them, 1821 01:31:13,449 --> 01:31:18,287 there's not something about them that is brilliant, 1822 01:31:18,320 --> 01:31:21,358 or beautiful, or shining in some way, 1823 01:31:21,390 --> 01:31:25,361 you can choose the quality that is intrinsically within you, 1824 01:31:25,395 --> 01:31:29,066 you can choose to accept 1825 01:31:29,099 --> 01:31:31,435 that you are of the highest quality, 1826 01:31:31,467 --> 01:31:35,773 and I want nothing more than to help other people 1827 01:31:35,805 --> 01:31:38,808 give themselves permission to make that same choice. 1828 01:31:38,841 --> 01:31:42,779 You can do this and it's not out of your reach, 1829 01:31:42,813 --> 01:31:44,014 and you know what, 1830 01:31:44,046 --> 01:31:46,315 it's not just that it's not out of your reach, 1831 01:31:46,349 --> 01:31:48,918 you're gonna have fun doing it, 1832 01:31:48,952 --> 01:31:52,021 you're gonna be eating better than you've ever done before, 1833 01:31:52,055 --> 01:31:55,425 you're going to feel a lot more energy, 1834 01:31:55,457 --> 01:31:59,228 it's actually going to be a good journey. 1835 01:31:59,261 --> 01:32:00,362 And I mean, I can't believe it, 1836 01:32:00,396 --> 01:32:05,234 and I threw my scale away and I really, really did, 1837 01:32:05,268 --> 01:32:09,439 so I have really no idea what I weigh. 1838 01:32:09,471 --> 01:32:12,376 It's made a whole new person out of me almost, 1839 01:32:12,408 --> 01:32:14,478 I mean, the basics are still there, 1840 01:32:14,511 --> 01:32:19,149 I'm still Jean and I still feel the same way about things, 1841 01:32:19,181 --> 01:32:22,853 but I have a much better attitude 1842 01:32:22,886 --> 01:32:25,289 and I have much more energy, 1843 01:32:25,322 --> 01:32:27,423 and it's just made all the difference. 1844 01:32:27,457 --> 01:32:31,561 I look better, I feel better because I look better, 1845 01:32:31,595 --> 01:32:33,463 and I feel better because I'm healthier. 1846 01:32:33,496 --> 01:32:36,132 Almost everyone I've spoken with 1847 01:32:36,166 --> 01:32:38,601 says that they can't go back 1848 01:32:38,635 --> 01:32:42,306 once they've unlocked this information, why? 1849 01:32:42,338 --> 01:32:44,507 Because learning how to lower your setpoint, 1850 01:32:44,541 --> 01:32:47,110 learning how to prevent and reverse diabesity 1851 01:32:47,143 --> 01:32:52,282 and learning how to see yourself, food, fitness, and life 1852 01:32:52,314 --> 01:32:57,053 through a high-quality SANE lens is like learning to read, 1853 01:32:57,087 --> 01:33:00,991 and once you learn it, the world never looks the same again. 1854 01:33:01,024 --> 01:33:04,127 You know, in my life, I have lost like, 1855 01:33:04,159 --> 01:33:05,628 50 pounds or more three times, 1856 01:33:05,662 --> 01:33:07,497 and this is the first time in my life 1857 01:33:07,529 --> 01:33:10,000 that I'm confident I will keep it off, 1858 01:33:10,033 --> 01:33:12,536 and that's because when I was younger, 1859 01:33:12,569 --> 01:33:16,640 the science was low-fat eating and calorie-counting 1860 01:33:16,672 --> 01:33:19,009 and a bunch of different exercise, 1861 01:33:19,042 --> 01:33:21,545 and I always had a goal weight in mind 1862 01:33:21,578 --> 01:33:23,947 and I would just work really hard, 1863 01:33:23,979 --> 01:33:28,384 holding on with my teeth and nails to make it to that date, 1864 01:33:28,417 --> 01:33:31,387 and this experience has been totally different. 1865 01:33:31,421 --> 01:33:34,124 Because once you get it, 1866 01:33:34,157 --> 01:33:39,163 so much confusion is instantly replaced with clarity, 1867 01:33:40,329 --> 01:33:43,500 you will never return to the starvation, shame, 1868 01:33:43,533 --> 01:33:47,371 and stress that led directly to diabesity. 1869 01:33:47,404 --> 01:33:51,275 I had my inner demons and I hadn't faced them, 1870 01:33:51,307 --> 01:33:53,609 and I couldn't see how beautiful my life was. 1871 01:33:53,643 --> 01:33:55,479 I had the same life when I was miserable 1872 01:33:55,511 --> 01:33:57,146 and when I was happy, 1873 01:33:57,180 --> 01:33:59,082 I was just able to see it when I was happy. 1874 01:33:59,114 --> 01:34:00,583 What changed was what I was eating, 1875 01:34:00,617 --> 01:34:03,487 I gave my body the fuel, I gave my brain the fuel, 1876 01:34:03,520 --> 01:34:06,290 and I was able to see and appreciate the beauty in my life 1877 01:34:06,323 --> 01:34:07,557 that was already there. 1878 01:34:07,590 --> 01:34:10,627 And with this piece, you can take care of 1879 01:34:10,659 --> 01:34:12,662 the things in your life that actually matter, 1880 01:34:12,695 --> 01:34:16,966 that is the essence of nutritional serenity. 1881 01:34:17,000 --> 01:34:19,368 I was having definite mental problems, 1882 01:34:19,402 --> 01:34:21,371 I was definitely overweight, 1883 01:34:21,404 --> 01:34:24,508 and I was scared to death that I was going into Alzheimer's 1884 01:34:24,541 --> 01:34:26,543 because that's what my mother died of, 1885 01:34:26,576 --> 01:34:28,412 and the further you go with this, 1886 01:34:28,444 --> 01:34:30,579 the better you do get at handling it. 1887 01:34:30,613 --> 01:34:35,619 I was near death in a death's mode from 2006 to 2011. 1888 01:34:37,753 --> 01:34:41,524 I went to a total of 15 cardiologists 1889 01:34:41,557 --> 01:34:42,658 and electrophysiologists. 1890 01:34:42,692 --> 01:34:44,161 One drug after the next, 1891 01:34:44,194 --> 01:34:45,562 some of the most terrible drugs in the world, 1892 01:34:45,595 --> 01:34:47,164 and they're not solving the problem, 1893 01:34:47,197 --> 01:34:48,565 and this was going on for years 1894 01:34:48,597 --> 01:34:50,167 and I don't have any energy, 1895 01:34:50,199 --> 01:34:51,434 when was really at my lowest, 1896 01:34:51,467 --> 01:34:53,569 10,000 events of ventricular tachycardia, 1897 01:34:53,603 --> 01:34:56,506 as recorded on my internal defibrillator, 1898 01:34:56,538 --> 01:35:01,478 today, 10 years later, I'm at 0. 1899 01:35:02,612 --> 01:35:05,716 I hope that you have concretely proven to yourself 1900 01:35:05,748 --> 01:35:10,954 that you haven't failed, you aren't broken. 1901 01:35:12,221 --> 01:35:14,757 What's different about this time versus last 1902 01:35:14,791 --> 01:35:17,159 is the types of foods I'm eating are different, 1903 01:35:17,193 --> 01:35:20,430 they're healthier, my cravings have gone away, 1904 01:35:20,462 --> 01:35:21,597 which, that feels amazing. 1905 01:35:21,631 --> 01:35:25,369 Food tastes better, I don't crave those foods anymore, 1906 01:35:25,402 --> 01:35:29,072 and when I eat a handful of grapes, it tastes like candy. 1907 01:35:29,104 --> 01:35:32,442 For the first time in my life, I feel truly great. 1908 01:35:32,475 --> 01:35:36,313 I am an unlimited being. 1909 01:35:36,345 --> 01:35:38,447 You can heal permanently. 1910 01:35:38,480 --> 01:35:41,050 You deserve 100% of what life has to offer. 1911 01:35:41,083 --> 01:35:42,519 I am beautifully alive. 1912 01:35:42,551 --> 01:35:43,753 I feel fully alive. 1913 01:35:43,787 --> 01:35:45,355 Now is my time. 1914 01:35:45,387 --> 01:35:46,655 I am free from fear. 1915 01:35:46,689 --> 01:35:48,091 I am not broken. 1916 01:35:48,123 --> 01:35:49,592 Living your best life isn't selfish. 1917 01:35:49,626 --> 01:35:50,427 I am worth it. 1918 01:35:50,460 --> 01:35:52,128 - I'm worth it. - It's all worth it. 1919 01:35:52,162 --> 01:35:53,630 Now is your time. 1920 01:35:53,662 --> 01:35:54,563 You are worth it. 1921 01:35:54,597 --> 01:35:56,033 - You are worth it. - You are worth it. 1922 01:35:56,065 --> 01:35:57,666 You deserve better. 1923 01:35:57,699 --> 01:35:59,269 Now is your time. 1924 01:35:59,301 --> 01:36:00,503 You can do it. 1925 01:36:01,304 --> 01:36:03,140 I told someone one time, 1926 01:36:03,172 --> 01:36:08,011 "The way I see my journey is I have a lot of swampland, 1927 01:36:09,078 --> 01:36:11,715 "and I'm planting lavender because I love lavender, 1928 01:36:11,747 --> 01:36:13,716 "and so it's gonna take a little time 1929 01:36:13,750 --> 01:36:15,252 "for the lavender to take root 1930 01:36:15,284 --> 01:36:18,154 "and hold into the swampy land, 1931 01:36:18,188 --> 01:36:20,556 "but before long, I'm gonna have fields of lavender 1932 01:36:20,590 --> 01:36:22,659 "and the swampland's gonna get like, 1933 01:36:22,692 --> 01:36:24,828 it's just gonna go away." 1934 01:36:24,860 --> 01:36:26,496 Five years from now, 1935 01:36:26,529 --> 01:36:29,633 I think my mom's gonna feel super proud of herself, 1936 01:36:29,666 --> 01:36:31,735 she's gonna feel great inside her new body, 1937 01:36:31,768 --> 01:36:35,072 we're there for the support and the guidance 1938 01:36:35,104 --> 01:36:38,340 to show her that she'll get to what she wants, 1939 01:36:38,373 --> 01:36:40,810 and she just can't give up on it, 1940 01:36:40,844 --> 01:36:42,612 and I'm proud of you, mom. 1941 01:36:46,783 --> 01:36:51,789 I feel called to help people to understand 1942 01:36:53,155 --> 01:36:57,461 that diabesity is a tragic, catastrophic disease, 1943 01:37:00,363 --> 01:37:03,400 because once we understand 1944 01:37:03,432 --> 01:37:05,734 that it is a tragic, catastrophic, 1945 01:37:05,768 --> 01:37:08,738 preventable, and treatable disease, 1946 01:37:08,770 --> 01:37:13,777 the people who suffer from it will see 1947 01:37:15,211 --> 01:37:19,548 and will have hope that they are not the problem, 1948 01:37:19,582 --> 01:37:21,751 they are not bad, 1949 01:37:21,783 --> 01:37:24,720 they are not shameful, 1950 01:37:24,753 --> 01:37:27,524 they have a disease, 1951 01:37:28,625 --> 01:37:30,393 and a treatable disease, 1952 01:37:30,426 --> 01:37:34,530 and they live in a world that wants to help them 1953 01:37:34,564 --> 01:37:36,667 treat that disease. 1954 01:37:48,530 --> 01:37:53,530 Provided by explosiveskull https://twitter.com/kaboomskull