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Provided by explosiveskull
https://twitter.com/kaboomskull
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My experience is that at
least 99% of the population
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has been indoctrinated
with a belief
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that they are
fundamentally flawed,
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that their body is fundamentally
bad, broken, and stupid,
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and that they must do things
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to be deserving
of anything good,
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and this absolutely includes me.
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I don't have enough
imagination in my body
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to understand how
someone would feel
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to know that every time
they walk into a room,
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they are either
ridiculed or pitied.
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I have felt very bad for my mom
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for not being able to
have the body she wants
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no matter how hard she tries.
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I always felt that it
was my fault,
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that I was doing
something wrong,
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and then I would start eating,
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and I would gain weight.
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I've lost probably the weight
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of one or two men in my lifetime
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and I gained it all back.
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If I got upset,
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I'd go through a drive-through
and sit in the car,
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eat my double cheeseburger and
cry the whole time I did it.
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There's that guilt as well,
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it's sort of like, this is
your fault, your problem,
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so on top of all the physical
part that's going on,
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you have these
emotional things also.
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There's a lot of
prejudice that people have,
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the stereotypes
that you're lazy,
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you're undisciplined,
you're stupid or whatever,
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and it hurts, and it's wrong.
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Tell me about
15-year-old Jonathan
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and how he viewed obese people.
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Let's go from here, what
had society told him
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was the way to
view obese people?
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I am embarrassed to say this,
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at that time in my life,
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if I saw a obese person
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knock over a glass of
milk in a restaurant,
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I would be like, "See?
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"See how stupid and bad and
sub-human that thing is?"
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Whereas if a non-obese human
knocked over a glass of milk,
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the reaction would
be totally different,
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and that is obviously
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a repugnant mindset
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that exists in humanity,
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it's the mindset that a Homo
sapien is less than human
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because of a characteristic.
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Fat shaming stigma that is
linked with being overweight
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is very, very present,
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you know, it's linked
with many things,
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particularly the sense that it's
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an individual's responsibility
and it's their fault.
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And you don't go out as much,
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you're not proud of yourself,
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you look in the mirror and
you're ashamed of what you see.
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You can't hide from the world
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because you've got
things you gotta do,
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but you want to.
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I'm gonna tell you
something, being fat sucks.
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There's not one
good thing about it.
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My husband of 41 years,
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he passed away July
the 15th in 2016
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from a diabetes complication.
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And my husband died
because I didn't have,
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we didn't have the truth.
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An uncle, from diabetes,
he had a heart attack.
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I never knew he was that sick.
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Diabetes is not a new disease,
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but we sometimes lose
amidst the current epidemic
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is an awareness of how
rare it used to be.
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Very few people would
have gotten diabetes
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100 years ago or before.
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And when I was
in medical school,
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which was a long time ago,
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when we had a patient who
came in with diabetes type 2,
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we wanted to follow them
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because there weren't
that many of them.
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You know, when I came
over from New Zealand
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20 or so years ago,
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well, I really had not seen
a very overweight child
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prior to coming here.
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In fact, in the
last two years,
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life expectancy in the
United States has decreased,
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basically for the first
time since the Civil War,
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primarily owing to
obesity-related complications.
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I have never seen such a
catastrophic health epidemic
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get so little attention,
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and we have to get
the word out, period.
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Diabesity, it is a problem
that is getting worse
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at an exponential rate,
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and it's cultural,
and it's what we eat
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and it's how our lifestyle is,
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and those are things
that need to be changed,
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understanding that we have
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more capabilities in
us than we ever imagine
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when we are put in
the right position
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to be able to utilize
those capabilities,
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like, that's what
I wanna talk about.
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So why
am I doing this?
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Well, I wanna know
what to eat and why.
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I wanna know how
to stop diabetes,
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I want to know the science
behind the optimal diet.
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I wanna understand everything
that is holding us back,
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I need to know about the
shame that drives us,
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because I need to know
about my mom's struggle,
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we need to know how to make
our bodies want better food,
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we need to know how to
break the diet industry,
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we need to know how to escape
that which seems inescapable,
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we need to understand
how to turn the tide,
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we need to know
how to feel better,
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how to live better,
how to eat better,
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how to love better,
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we need to be better.
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While
I was growing up,
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I was obsessed with Superman,
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and apparently, I had no shame.
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While I was growing up,
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there was a real superman
who changed my life.
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This is my grandpa, Ben.
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Grandpa was a
second-generation American
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without even a high
school education
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who worked in a
factory his whole life
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so that all four of his kids
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could go on to get
master's degrees.
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He was a real superman,
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at least until he was faced
with a super villain, diabetes.
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As one of the leading
causes of amputations,
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Grandpa's superpowers
could only take him so far
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against this super villain.
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I remember sitting
out in the hall.
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Your grandpa needs you
to be strong right now,
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okay, sweetheart?
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Can I go in after
the doctor's done?
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I want to show him my
new Superman comic book.
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Yes, he would like
that, but for now,
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No, don't let them do it.
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I love you, please stay put.
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Don't let them do it,
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don't let them take my leg,
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don't let them take my leg.
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There was my superman,
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pale, still, and lifeless,
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defeated by diabetes.
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And while Grandpa's
light went out,
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his death lit a
fire inside of me,
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because I came to
quickly find out
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Grandpa is not alone.
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Did you know, one in four of us
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are afflicted with
diabetes or prediabetes?
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The day I got
the death sentence,
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the diagnosis I had diabetes.
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I have side pains.
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Thyroid problems.
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I kept getting foot ulcers.
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I went home that night
and I cried like a baby.
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Alzheimer's.
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Bone-chilling cold.
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You stand up, you dizzy.
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Fatty liver.
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And I kept getting
bone infections.
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I had stage 2 hypertension.
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My left foot amputated
almost completely.
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Of the chronic
diseases that are common
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in the United States and
throughout the world,
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type 2 diabetes is one of
the very most preventable,
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and it appears to
be the one that,
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unfortunately, is
becoming pandemic,
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and there's no signal that
this trend is going to abate.
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You know, diabetes reflects
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the ultimate metabolic meltdown,
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it's basically the
fundamental systems
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that control blood sugar,
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this critical fuel for the body,
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break down.
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What
is the biggest thing
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that you think is different
about this project
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than other lifestyle-related
films out there?
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For one, it's focused,
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two, it's actionable,
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you can take things off
a list and go do those,
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I think it's incredible
to be able to
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have the information
to reach an audience,
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and really, truly care that
they get that information.
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Hello, my name
is Jonathan Bailor,
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and today I would like to
share a personal story with you
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about a journey
that changed my life
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and my family's life.
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I want to show you how the
world's greatest researchers,
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scientists, and doctors
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have conclusively proven
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that we can end the
diabesity epidemic,
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and I want to how you
how you can permanently
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increase the quality of your
life and prevent diabesity,
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00:10:39,653 --> 00:10:41,689
but let's wind the
clock back a little bit.
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See, I started off as
a personal trainer.
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I saw you out there in the gym,
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that was quite the good
workout today, Tim.
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Oh, it was okay, I guess.
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00:11:04,980 --> 00:11:06,282
Well, then what's wrong?
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Barely a pound
lost in over a week?
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Okay, have you
been sticking to
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the 1,400 calories a
day like we agreed?
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Yes, and I'm getting
damn tired of it, too.
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00:11:17,359 --> 00:11:20,028
Well, we both know the
only way to lose that weight
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is fewer calories in
and more calories out.
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00:11:23,597 --> 00:11:27,668
I suppose I can add another
10 minutes to the workout?
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00:11:27,701 --> 00:11:29,071
That's the spirit, Tim.
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Those pounds won't
stand a chance
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00:11:30,605 --> 00:11:33,274
if you stay focused and just
keep pushing it harder, okay?
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00:11:33,307 --> 00:11:34,275
Okay.
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00:11:34,308 --> 00:11:36,077
- All right.
- Thank you.
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Despite my best efforts,
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00:11:37,711 --> 00:11:42,717
I remember that Tim continued
to push harder and harder,
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00:11:44,119 --> 00:11:46,153
but his diabesity just
got worse and worse,
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00:11:46,187 --> 00:11:49,257
and he became less
and less motivated,
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00:11:49,289 --> 00:11:51,225
I wondered what happened to Tim,
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but I didn't wonder for long.
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See, at that exact same time,
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I was experiencing a different
kind of metabolic problem.
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00:12:01,769 --> 00:12:04,740
As a boy, I was motivated
by my big brother,
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I wanted to grow up with those
same big muscles that he had
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00:12:08,308 --> 00:12:10,678
so that people would
look up to me too.
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00:12:10,711 --> 00:12:14,348
I tried everything
to build myself up,
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I would eat 6,000 calories
a day every single day,
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00:12:20,422 --> 00:12:23,425
but despite everything I did,
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00:12:23,457 --> 00:12:26,260
I couldn't make the sort
of gains that I wanted to,
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00:12:26,293 --> 00:12:28,764
and sadly, and ironically,
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00:12:28,797 --> 00:12:32,134
my clients couldn't change
their bodies either.
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00:12:34,802 --> 00:12:36,104
- Hi.
- Hey Gail,
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00:12:36,136 --> 00:12:37,638
that was an excellent
workout today.
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00:12:37,672 --> 00:12:39,707
You should be feeling good
about yourself right now.
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00:12:39,740 --> 00:12:43,044
Last week at this time,
I weighed 189 pounds,
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00:12:43,077 --> 00:12:44,712
I just weighed
myself this morning,
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00:12:44,745 --> 00:12:46,180
and guess what I weigh.
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What'd you lose?
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00:12:47,414 --> 00:12:49,418
Less than zero, Jonathan,
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I gained a pound.
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00:12:51,219 --> 00:12:52,621
Listen, it's only a
matter of time before you-
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- Bullshit, I work my ass off
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00:12:55,389 --> 00:12:57,324
and I have nothing
to show for it!
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Yes, I know.
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00:12:58,826 --> 00:13:01,296
Struggling to lose or gain
weight can be very frustrating,
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00:13:01,328 --> 00:13:03,164
but if you just stick to
the program-
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00:13:03,197 --> 00:13:06,769
I have never had to
struggle to gain weight.
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00:13:08,870 --> 00:13:10,371
Can I tell you a secret?
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How are you supposed
to lose weight?
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00:13:13,508 --> 00:13:16,610
They tell you to cut
calories and starve yourself,
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00:13:16,644 --> 00:13:18,679
and so you do that,
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00:13:18,712 --> 00:13:20,714
and then you lose 20 pounds,
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00:13:20,748 --> 00:13:22,317
so far, so good,
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00:13:22,350 --> 00:13:25,387
but you've starved
yourself and it comes off,
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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