E026: How To Hack Your Metabolism For Optimum Health with Dr. William Li

Episode Transcript
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Unknown (00:03):
When you actually have extra blood vessels, and there's
a little microscopic canceraround, guess what those cancer
cells can hijack, like aterrorist, the blood vessels to
bring blood to feed the cancercells. And now they can start to
explode in size because nowthey're getting nutrition.
The bottom line is that you wantto actually be in adjust, right?

(00:24):
So if you have too many bloodvessels, those extra blood
vessels, your organs alreadyoffer those extra blood cells so
can feed diseases and they canbleed.
Let me tell you like the firstpart of my book, I open up with
a discovery about humanmetabolism that absolutely blew
my mind. So the old textbooksabout human metabolism are being

(00:48):
ripped up and thrown out, andthe new ones are actually being
written right now. And here'swhat we discovered about human
metabolism.

Scott Radford (00:55):
Legend Welcome.
I'm Scott Radford. This is theperformance hackers podcast. And
on today's session, we speak toDr. William Lee, who is a world
renowned and world leadingphysician, scientist, speaker,
and the author of get this over100 scientific publications.
That's like four years worth oflandings in my terms, and two
best selling books, Eat to Beatdisease, which is fascinating.

(01:16):
And we'll definitely cover ontoday's episode, and the brand
new book that's just beenreleased. Eat to Beat your diet.
Now, Dr. Lee's groundbreakingwork in how we can use food as
medicine has impacted more than70 diseases, including cancer,
diabetes, blindness, heartdisease and obesity. And his TED
Talk, can we eat to staffcancer, get this has garnered

(01:39):
more than 11 million views,absolute baller, but how can we
optimise our health and ourperformance and our longevity
through the food that weconsume? While last is going to
be one of the things that wecover on today's show? This
one's going to be great. I can'twait. So let's go.

Unknown (02:08):
Dr. Lee, welcome to the podcast. And thank you so much
for being here today. Thank you.
It's great to be on. Oh, wouldyou be able to start by giving
us a bit of an insight into youracademic background to date?
First and foremost? Sure. Well,I am actually a physician, an MD
I'm trained in internalmedicine, and which means I take
care of men and women young andold, healthy and sick. And my my
orientation has always been tokeep people as healthy as

(02:30):
possible academically. I did mymy clinical training at
Massachusetts General Hospital,which is a Harvard teaching
hospital. I did my undergraduateat the University of Pittsburgh
School of Medicine, and I was aundergrad, I did my
undergraduate studies at Harvardas a biochemistry major. But
what my science background isreally only tells you part of my
story. And that said, I actuallyam a research scientist, I'm

(02:54):
what's known as a vascularbiologist. So I studied vascular
vascular system blood vessels.
So I study the circulation.
Super important because the yourblood vessels system, are really
the highways and byways that,that we bring anything air we
breathe, nutrients that we takeevery single cell in our body.

(03:14):
So I saw, I'm a researcher, andI eventually take that to my, to
my work. And then I, you know, Ialso run a nonprofit
organisation that's been reallyinvolved with innovation. It's
called the angiogenesisfoundation. It's a nonprofit I
helped to found almost 30 yearsago, and we had this vision,
that if we could look at commondenominators of health and

(03:38):
disease, that we could actuallyhave much more powerful and
scalable impact by hittingthings that are common rather
than treat every disease as itsown little as a big project and,
you know, spend looking at allthose efforts that people spend
fighting cancer and heartdisease and diabetes and
Alzheimer's, we thought, couldyou pull the bow back and send a

(03:59):
single arrow through all ofthese conditions by hitting
their common denominators, andso we've actually been quite
successful. We've developed 43FDA approved new treatments for
cancer, diabetes, and diabeticcomplications, and also vision
loss. So I kind of bring this,this the multitasking,
multifaceted background with meand all that came together

(04:24):
actually, when I startedbecoming an author and starting
to write books, so I wrote abook called Eat up disease and
now I've got a new book comingout called eat up your diet.
Absolutely. And I love both ofyour books and your new book,
Eat to Beat your diet. We'veI've just finished reading that
and it was such a tour de forcein I think how you can apply
high performance principlesacross not just food but how we

(04:46):
can actually live a more highperforming life holistically
across the board as well. So Ican't wait to get into that.
What were your main influencesthen? So that inspired you in
the direction and the focus ofthe role?
Food and bridging that medicine,health gap. You know, I write
about this in the introductionin different parts of my new

(05:08):
book Eat to be your diet.

Dr. Li (05:10):
I grew up with an Asian background, my, my parents are
Chinese.

Unknown (05:16):
I lived I grew up in a, in a city in Pennsylvania. In
the US, that's actually verymulticultural, multi ethnic,
there were, you know, over 20different ethnicities that lived
very close together. So Iremember as a child celebrating
the traditional food cultures,from Slovakia, from Italy, from

(05:37):
Greece, from Spain, fromPortugal, from all around the
world, everybody came togetherto celebrate food. And so I
always associated diet,traditional diets with culture,
and pride, and my own interestin in delicious tastes of food,
fresh food, and, and then I grewup in a household where my

(05:58):
mother was actually in the arts,she was a she was a pianist, and
my father was a medicalresearcher. He was a biomedical
researcher. And so I grew upsort of right brain, left brain,
you know, you know, sometimesthey did battle, but more often
than not, they actually workedtogether where I was very into
scientific problem solving, Ithought science was so cool to

(06:20):
break open new frontiers, anddiscover new things like that
was something that reallycontinues, I mean, it turned me
on was a kid, I'm really everyday, I wake up sort of excited
by what science is going toyield. Next that can make help
us live better, more highperforming lives, as you say.
But the other thing is thatscience doesn't solve every

(06:42):
problem. And so for me, wheneverI sort of see that brick wall,
that we're not really sure howdata can solve, I immediately
switch gears and go into mycreative mode to say, Well,
okay, so if the brick walls infront of us the apparent brick
wall, or the glass ceiling, howdo we drive around that so that
we don't actually have to runinto the brick wall, what's the
solution and outside of the boxsolution, literally to be able

(07:04):
to get around. And that'sreally, these were some of my
early influences. I think I dida gap year and after college
before I went to medical schoolto become a doctor, and I lived
in the Mediterranean. I lived inItaly, I lived in Greece. And I
was very interested in studyingthe connections between food,
culture and health. And by theway, this was long before the
idea the Mediterranean dietbecame popular. I was sort of

(07:28):
walking the walk before anybodyelse was talking to talk was
there one early breakthroughthat you had or insight that you
had from that experience thatsort of hooked you in from a
scientific point of view? Youknow, what's interesting is, of
course, we now know about theBlue Zones, those five and
probably more areas of the worldwhere people have unusual

(07:48):
longevity, and unusual qualityof life, right those like in
Costa Rica, and Japan, and inGreece, and Italy. And in Santa
Barbara, United States. Thoseare the classic blue zones. And
as I said, there's probably manymore that haven't yet been
discovered, so to speak. For me,I noticed quite early when I

(08:09):
left my home country, the US andI started to explore villages in
a Mediterranean villages inGreece, I actually even spent
some timehiking mountain climbing, and
I'm doing research at amonastery in northeastern
Greece, a place called MountAthos. And these are, these are
places where people livedmediaeval lifestyles, like the
traditions you can actually seefrom today, you can turn around

(08:32):
and look behind you, you can seeexactly the heritage from our
oldest came from. I'm a littlebit of a history geek. And so I
love the idea that our presentis informed by our past. And
that means that our future isalso guided by the influences
from what came before us. So Ireally believe that's super
important. So one of the thingsthat I think I noticed from
those early days isif you take the best of the

(08:55):
past, and you can see this intraditions, you know, these
traditions stuck around for along time. So the ideas that we
talk about every day about foodand health, eat locally, it
sustainably eat seasonally cookwith fresh ingredients, use
healthy fats, nuts and legumes.
I mean, these were the thingsthat I noticed when I lived in

(09:16):
the Mediterranean right away andpeople were, you know, the
people that live in cultureseating this way.
They embrace this lifestyle.
They, they didn't eat to live,they lived to eat, and it was
very much part of who they weretheir identity. And then when I
actually spent time in Asia, Ialso saw the same thing. And

(09:36):
again, MediterraneanMediterranean culture. food
culture is one of the healthiestas we know from research. Asian
food culture is also one of thehealthiest they all follow very
similar principles. And thatreally developed my own way of
actually approaching food whichI call my new book, The
Mediterranean way, which is Inavigate my world

(10:00):
reflecting on my own background,my own experiences and thinking
about like if I had to pick andchoose healthy food on any given
day, how what Where does mycompass point towards? It's
really choosing foods andingredients and methods of
preparation or recipes, menuitems, what have you coming from
one of those two cultures? Sothat's why I call it
Mediterranean eating. I lovethat answer. And I guess the

(10:23):
best way to break this downbecause there is just such a
vast amount of foods out thereand options, and every single
food feeds into a different oneof your systems. I think the
best way to break it down isprobably to reference from your
first book Eat to Beat diseaseand the five health defences
that allow the body to defenditself from disease, would it be

(10:43):
possible to just cover thosefive health defences and then we
can maybe break down a couple ofthose and what foods can go into
boosting those? A introduce thebody's hardwired five health
defence systems, in my firstbook, Eat to Beat disease?
Because I wanted to answer aquestion, which I did that I
always wondered when I was inmedical school. So I was in

(11:04):
medical school.
And for those of you who havenot gone to medical school, I
can tell you the experience isabout getting thick textbooks,
put in front of you to memoriseand digest every single week and
then being tested on them. So alot of the time is spent in your
four years of education,memorising disease, memorising

(11:24):
drugs, figuring out how toprescribe them. And, you know,
I, I became very, very fluent inthe language of disease. But one
of the things that I asked myprofessor is, okay, now rather
than just I'm getting tounderstand the diseases, more
about what is what is health?
And the answer I got from myprofessors, and medical school
was very unsatisfactory to me,my professors would say, Well,

(11:45):
you know, health is just theabsence of disease, if you're
not sick, you're healthy. And Ithought that there was something
very unsatisfying aboutsomething about I loved you to
me. Well, the listen, I'm ascientist. So scientists
challenge the things that areright in front of the world
around us, right? So my mindautomatically from my research

(12:05):
train just gravitates to well,what can we what do we not know?
What is health? Well, health ismuch more as I've discovered
than the absence of disease. Andmy research led me to the
answer.
In addition to the absence ofdisease, which is the outcome,
what we, what we how we live,the reality is our health is the
result of our body's ownhardwired systems of defence,

(12:30):
health defences, that areworking on our behalf and these
health defences in our body wereformed when we were still in our
moms will, okay. And and whenthey were born, they begin
firing on all cylinders. Kind oflike a like an army, like a
military defending our healthfrom our first breath to the
very last breath. And these arethe five systems simply put,

(12:53):
actually have to do with yourcirculation, angiogenesis, and
Joe If blood blood vesselGenesis, how they grow. That's
an area of research of myspecialty. Second, stem cells,
how we regenerate is our secondhealth defence system, we
actually regenerate slowly, werenew ourselves throughout our
lives from the inside out. Brandnew research teaching us how

(13:15):
that actually happens, our braineven regenerates throughout our
life. Number three, our gutmicrobiome is another health
defence system, most people haveheard of gut health. This is
what it's all about healthy 39trillion bacteria, mostly in the
lower part of that last part ofour gut, that are working on
our, on our behalf to lowerinflammation, help our immunity,

(13:38):
help us heal faster, and textmessage our brain so we can
really social hormones andcontrol our mood. For self
defence systems, our DNA, ourDNA is much more than a genetic
code. It actually protects usfrom harms in the environment,
whether it's sunshine, radonfrom the earth, sunshine, from
the sky, ultraviolet rays fromthe sky, off gassing, from our

(14:00):
furniture and carpets, gasolinefumes, at the filling station,
or putting petrol into our cars,all kinds of things, our DNA
fixes errors that actuallyoccur. Think of it as our bodies
spellcheck. When there's anerror caused by a chemical
insult or a radiation insult. Itautomatically auto corrects it.

(14:21):
So you don't have an error. Ifyou didn't do that, you'd have
to be forming cancers all thetime. And then the fifth health
defence literally is our immunesystem. And after what we've
gone through in the last severalyears, everyone knows is keenly
aware of how important ourimmune system is. But here's the
thing our immune system not onlyprotects us from bacteria and
viruses in the air around us,that actually are bacteria. I

(14:43):
mean, our immune system protectsus from invaders, not just from
the outside of our body, butfrom inside our body to and
those invaders are cancer cells.
And so our immune systemconducts surveillance. Okay,
like police driving in a cruisecar and a cruiser patrolling
safe neighbourhoods lookFor troublemakers, and when they
find little microscopic cancersbefore they become a problem,

(15:03):
our immune system eliminatesthem. And that's a very, very
powerful defence system. Soangiogenesis, stem cells,
microbiome DNA, and immunity arevery powerful health, health
defences. And now, what I writeabout my new book II to be your
diet is that they're allconnected tethered to our
metabolism. And so not only doyou want to actually protect

(15:25):
your health by warding offdisease, but if you want to
raise your health performance,what you want to do is to turn
those elements those defences toyour advantage by improving and
optimising your metabolism. Andthat's how we get ourselves from
wherever our starting point is,whoever wherever you are, to
that next level of health thatelevates your performance.

(15:48):
Amazing, I love the answer. AndI think that most people would
probably just think that theimmune system was your only
defence against certain things,and bacterias and diseases that
we get. So to have fivedifferent systems working
together to sort of keep usalive and healthy. It's quite
reassuring. We'll definitely geton to metabolism in just a quick
second. But I'd love to breakdown the first one that you

(16:09):
mentioned, and you alluded tothe fact is one of the most
important and almost the rootcauses for multiple diseases and
illnesses that we have. Andthat's angiogenesis, can you
give us a bit more of an insightand a bit more of a deep dive
into what angiogenesis is, andwhy it's so important for for
our health? Sure, well look,when your mom's egg met your

(16:30):
dad's sperm, and you were a ballof cells, after a few weeks,
those cells started to formtissues and organs, the first
tissue that got laid down inyour mom's womb is our
circulation, because every organultimately is going to need
blood flow. So angiogenesisstarts us off, we have a

(16:52):
circulation develops,ultimately, we develop, as you
know, as adults, 60,000 milesworth of blood vessels that are
the highways and byways foroxygen that we breathe, and the
nutrients that we eat that inour blood vessels deliver all
those important elements ofsurvival to every cell in every
organ or body. So when our bloodvessels are healthy, we're

(17:13):
healthy, and when our bloodvessels are sick, we actually
start our organs start to fail,we start to get sick as well.
That's why it's such animportant health defence, it
functions to make sure we alwayshave the right amount of blood
flow. Now the tricky thing aboutangiogenesis, an important part
of it is that it functions Icall it in a Goldilocks zone. So
if you remember, Goldilocks, andthe Three Bears, right, the old

(17:36):
fairy tale, right, so the threebears break into the house, and
they're looking for porridge,and it can't be too hot, or it
can't be too cold, the bed can'tbe too hard or too soft, and a
chair, and so on and so forth.
Well, that's how angiogenesisand all of these health offences
are, you don't want it to be toomuch or too little. You want it
to be just right. And it's not asingle number, or single level.

(17:58):
That's the gist, right? There'sa bandwidth, there's actually a
zone, it's kind of like, youknow, when you swim in the
ocean, even in a tropical area,you know, the stuff in the
surface is that you're going tobe warmer than the stuff at the
bottom. So but there's thisperfect area right in the
middle. And so the bottom lineis that you want to actually be
in the just right zone. If youhave too many blood vessels,

(18:20):
those extra blood vessels, yourorgans already all fed those
extra blood vessel can feeddiseases and they can bleed.
When they bleed extra bloodvessels and they they're more
blood vessels growing that andshould be and they bleed in your
eye, you go blind, okay? Andthat's a bad thing. When you
actually have extra bloodvessels and there's a little
microscopic cancer around, guesswhat those cancer cells can

(18:41):
hijack, like a terrorist, theblood vessels to bring blood to
feed the cancer cells. And nowthey can start to explode in
size because now they're gettingnutrition. In fact, I was part
of a lab research that showedthat when you don't have blood
vessels touching a microscopiccancer, that's defence
angiogenesis defence, it won'tgrow. But the moment that a

(19:05):
single blood vessels begin tofeed a cancer, little
microscopic cancer, that tumourwill grow 16,000 times in size
in two weeks. And those sameblood vessels that feed the
cancer allow cancer cells toescape and spread throughout
your body. So you can kind ofsee how powerful it is that our
defence actually preventscancers from being fed so called

(19:27):
starving the cancer and thereare foods that can actually do
this foods like green tea foodslike strawberries, foods like
apples, foods that are squintingcan also do that. If you live in
the Mediterranean country andyou have cuttlefish ate, you
know, the black pasta or the theblack rice. Lots and lots of

(19:48):
foods have now been discoveredby the research community and
I'm one of the kind of theleaders in this area to examine
how the foods we eat, activateour health defences, including
angiogenesis, so that we canhelp to help our body get the
right number of blood vesselswhen we need them, and also help
to prune away mo down extrablood vessels when they are

(20:09):
dangerous and we don't want themto feed cancer. Okay, so my two
questions to that. The first onewould be, are there any foods
that we actually need to get ridof that propagate this dangerous
amount of blood vessels, asopposed to just the foods that
we need to introduce and to Arethere any signs and symptoms
that we can search for onourselves before it gets too

(20:31):
late and we develop cancer thatwill allow us to almost
understand the need forcirculation before it's too
late? Right. Okay. So first, youknow, what are the things that
actually are dangerous forsparking the blood vessels and
help that cancers hijack blood,the angiogenesis system, it's
called tumour angiogenesis, howdo you get rid of tumour

(20:51):
angiogenesis? Well, I mentionedsome of the foods that can
actually do it, but what are thefoods that actually trigger
that? Well, one of the bigtriggers for tumour angiogenesis
the hijacker in the cockpit,okay, that you don't want to
have happen is inflammation.
Inflammation is like unlockingthe door to the cockpit and
letting the terrorists rush in.
And inflammation is so easy totrigger in our body. We know

(21:14):
that eating a lot of ultraprocessed foods, foods in a box
that contain artificialcolouring, artificial flavouring
artificial preservatives,actually, that's those are
highly pro inflammatory. Very,very dangerous, actually. We
also know that excess addedsugar, I'm not talking about
fruits and vegetables and thefructose natural fructose, and

(21:34):
these nutrient dense foods thathave so many good things that a
normal healthy body should beable to instantly metabolise the
natural sugars, I'm talkingabout the seven to nine
teaspoons of sugar that's putinto a can of soda, that when
you overwhelm your body'sability to metabolise the sugar,
it actually compromises yourangiogenesis system, and it

(21:57):
makes your blood vessels moresusceptible to actually opening
that cockpit door so the tumourscan actually grab those blood
vessels. Another thing is thatcondemn be damaging is too much
alcohol. Excessive alcohol, weknow actually is linked to
increased rates of cancer. Andnot only is alcohol, excessive
alcohol, a toxin to the liverand a brain in the heart, and so

(22:19):
on so forth, but actually cantrigger inflammatory pathways
that can actually set up fortumour angiogenesis as well. So
for all these reasons, you know,like the same things that we
know are not so good for usUltra processed foods, sugar
sweetened beverages, includingsodas, even artificial sodas, by
the way, those diet sodas, thatartificial sweeteners know what

(22:40):
they do. They actually they'renon nutritive, so they don't,
they don't add calories to yourbody. But unfortunately, they
actually poison our gutmicrobiome. So the sugar we
don't absorb, and they trickledown to the end of our gut, and
they poisoned our healthy gutbacteria. Now, unfortunately,
for you are gut bacteria. Ifyou're drinking diet sodas, our

(23:01):
gut bacteria actually lowersinflammation. So when you poison
that, that gut bacteria, guesswhat levels of inflammation in
your body start going up, up,up, up, up. And again, remember,
at least little microscopiccancers, you don't want an
inflammatory environment outthere. We've heard a lot about
you know why you should get ridof you know, insulin, have an
anti inflammatory diet don't lowinflammation. Now, medical

(23:24):
research is diving deep, andwe're discovering exactly why
that's important. In your secondbook that's just being released
now Eat to Beat your diet. Youtalk about the relationship
between circulation and body fatas well, and how important body
fat is in this wholecalculation. Can you talk to us
a little bit? I mean, I read thefirst chapter, I think it was in

(23:46):
chapter one that just sort ofblew me away about body fat that
I just had no idea about, wouldyou be able to share a little
bit around that? Sure, we'lllook at body fat is very much an
important part of how we liveand thrive. And yet, that's not
how we think about body fat. Wethink about body fat in
generally, as something that'snegative. You know, the word

(24:08):
fat, the picture of fat, like,what do you think of when you
think of fat, you think of, youknow, what you see in the mirror
out of the corner of your eye,when you step out of a shower in
the morning, and you see a lumpor a bump that you don't believe
should be there, right? Youthink of body fat when you step
on the scale, and the numberthat comes up is not the number
that you had hoped for. And thenyou sort of curse yourself, I
got to work out I got to eatbetter, I got to do better. Like

(24:30):
you know it's a it goes you toactually have better
performance, which in some senseis actually a very positive
thing. But the idea of body fatbecomes very negative. And then
if you go to the grocery store,you walk by a market and you see
a butcher and you see that rindof white thick lard around meat
like it's a very negativefeeling right? So fat we tend to
be repulsed by that even thatword is Republic. You know, many

(24:52):
people actually find it to be adifficult word. It evokes so
many nuggets.
feelings. But a lot of peopledon't realise that body fat is
an actual organ in our body.
It's very, very important. It'san organ like your pancreas,
your heart, your liver, yourspleen, your kidneys. And this
is actually a relatively newdiscovery than our body fat is

(25:15):
one of our organs. Now, let mejust take you back before, you
know you looked in the mirrorand saw, you know, the muffin
that people don't I'm trying toget rid of, or, you know, a
little bit of extra arm flap oryou know, a little fat under
your, under your chin. Andbecause, look, that's how we
tend to associate body fat. ButI'll tell you, body fat started

(25:36):
after the blood vessels wereformed in the womb, I told you
lays down so that you can olderor your organs can begin to
build flow, the second tissuethat forms our nerves, because
every organ needs instructionscoming from your nerves to know
what to do. And the third tissuethat forms our little fat
globules, little cells that wrapthemselves around your blood

(25:58):
vessels like bubble wrap, likepacking. Now, why do you have
fat even when you're formingfrom the very beginning? Because
then Oregon? And what does thatwhat role does that play with
plays a bunch of, of natural,healthy, very important roles,
most of mostly for yourmetabolism supports our
metabolism. So number one, mostpeople don't realise that fat

(26:20):
cells on adipose cells areactually fuel tanks, just like
in your car. So you still drivea car that uses petrol. You
know, you're driving along, andyour gas gauge starts to go
towards empty, what do you doyou pull over to the filling
station, and you put more petroland you're into gas tank, you
fill it right up, okay? Samedeal for us is that when we when

(26:42):
our energy starts to run low,okay, our fuel for our bodies
engine,our energy comes from food. So
when we're our fuel runs low, wedon't go to a petrol station, we
pull over to the dinner table,or to the refrigerator, or to
the restaurant so we can fillup. So our food is our energy
and our bodies hardwired. Sothat what's that energy in our

(27:04):
body, we're going to use some ofthe fuel to run the engine on a
on a daily basis on an ongoingbasis. But anything extra gets
stored into these little fatcells, fuel cells, the fuel
tanks, and that's basically whatbody fat does. That's one thing
it does. Second thing it does,it forms a cushion. All right,
it's not just insulation, likelard, blubber on a whale. Okay.

(27:25):
That's how we also think aboutfat. But actually, fat is an
actual cushion. So it's likepacking peanuts. If you're if
you're FedExing, some wineglasses to to across the
country. Look, you want it to beprotected. And so we've got some
fat in our body so that if wewere to trip on a rug and fall
on the ground, our organs don'tshatter or split open. Okay, so

(27:48):
it has a very protectivefunction. And then even more
surprising is our organsactually are fat as an organ
releases hormones. One of themost important hormone is for
our metabolism is called aDepoe. Niken. adipose tissue is
our fat, a Depoe. nektanactually is that is an aura.

(28:10):
It's a hormone. It's in ourbloodstream. It's in all of our
blood streams. In fact, if youwere to compare all the hormones
in our body, oestrogen,testosterone, insulin,
everything else, whatever, allthe hormones, you can think of.
Cortisol, cortisol, a dip andacting is 1000 times higher than
any other hormone in the body,and it's made by fat, our organ,

(28:33):
what is it? What is this hormoneto this is a, you know,
important scientific discovery,a Depoe nektan is critical to
allow your insulin, your body'senergy absorbing hormone, made
by the pancreas, to absorb theenergy into ourselves into the
instance, we can use the food tofuel that we eat. So we always
need to have high levels of thisdisconnected, made by our fat,

(28:56):
we don't have enough body fat,you're different nicotine levels
drop, it's hard for you toactually fuel up so people who
actually, you know are starvingon a desert island, they have a
hard time even when they starteating again, building up their
energy until their body fatactually comes back. People have
too much body fat outside ofthat Goldilocks zone. All right,
way too much body fat. This isthe problem with body fats,

(29:17):
there's excess. Now thedisconnecting the entire
machinery to make a disconnectin your organ starts to
malfunction. Now you're notmaking enough adiponectin and
you can't absorb that energyeither. And so our fat is
actually all generates thesehormones to allow us to use our
fuel our metabolism effectivelyand finally, which is really
cool. Very surprising to somepeople is we've got different

(29:40):
kinds of fat. One kind of bodyfat is called brown fat. And you
cannot see it in the mirrorbecause it's actually not close
to the skin. But but it's calledbrown fat and it's not lumpy,
bumpy, jiggly. It's actuallywafer thin, it's thin as paper
and it actually is plasteredclose to the bone around your
neck, under your breasts.
Bone a little under your armsbehind your shoulder blades and

(30:03):
a little bit your belly. Andthat kind of brown fat can be
triggered by cold temperature orcertain kinds of food. And when
it's triggered that Brown hadfires up, like a nuclear engine,
it fires up your metabolism, andit burns fuel. And so there's
certain foods that can actuallytrigger your burn fat, your
brown fat, good fat to burn downthe fuel from your excess bad

(30:25):
fat. So fat can good fat canfight bad fat. And eating foods
can actually turn that on. Sothere's all these surprises
about body fat we don't thinkabout we shouldn't think we
should fear of fat, we shouldrespect it. But what we want to
do is to make sure we tame it,we don't want to make it go
away. So how can we optimise theway our body uses this food for

(30:45):
fuel that, okay?
Quite simply, number one is notto put too much fuel in the
tank. Right. So when going backto the car analogy, when your
tank is low in when you'redriving your car, you pull over
to the filling station and youput petrol into your gas tank
gasoline in your gas tank, andyou fill up what happens when

(31:07):
the tank is full. There's aclick and the nozzle stops
putting fuel in your tank. Allright. Now, one way our bodies
are not wired that way. Sothere's no click, we can
actually keep on putting morefuel into our body more fuel,
more energy. And unlike in sowhat happens for a car to
filling station is that if youdidn't have that, click that gas

(31:28):
tank fills up and you kept onfilled putting in gas, it'll run
out to the tank down the sidesof the car around the tires and
pool around your feet. And guesswhat? You're standing in a
dangerous, flammable pool thatcould endanger your life. Right?
Okay, and then you gotta waitfor the air to evaporate the gas
before things are safe again.

(31:50):
All right. Now in your body. Ifwe actually we don't have a
clicker, we can easilyoverstuff, put too much fuel in
our body. And remember, I toldyou fat cells, okay, are
actually fuel tanks. So our bodynaturally still begins stuffing
the fuel into the fuel tanknormally, that's going to do
that normally. So sounds like melast night to be honest.

(32:10):
Well, then what happens is thatall that extra fuel from last
night, your body keeps onstuffing it and so the small
cells that get bigger becauseyou're filling it with fuel,
like a water balloon, it'sbigger and bigger and bigger and
bigger and bigger and bigger.
Now you're stretching these fatcells to their absolute limits.
Guess what, there's still moreextra fuel that needs to be put
away. So your body generatesmore fuel tank, more fat cells.

(32:31):
And then those get filled upbigger and bigger and bigger.
And now you can kind of see howwhen we overeat when we have too
many, too much food too muchfuel we call the fuel calories.
Okay?
Then what happens is that ourfuel tanks get bigger and
bigger. The good news howbecause us how do we control
them. This is what scienceteaches us. Our body wants to

(32:53):
burn extra fuel, but it can't doit all the time. It can only do
it when our insulin levels arelow. And that's how we're
hardwired. So when we eat foodduring the day,
when we put some food in ourbody, it's a signal to our
bodies is how we're hardwired.
Oh, you know what, we got somefuel in our body. Let's bring it
into the cells, fellas. Andlet's store anything extra and
some fat. All right, when theinsulin is up, your body says

(33:15):
don't burn fuel. All right, sothe fuel burning mechanism is
largely shut off. When you'renot eating. Like when you're
sleeping. insulin levels godown. And when insulin levels
are down, your body goes Okay,time to burn fuel. So when we're
sleeping, we're not eating. Somepeople call that fasting, right?
And that's when our fuel burninghas actually occurred. And so

(33:36):
why are you burning body fat,excess body fat excess fuel,
when we're actually sleeping.
And what happens when we wake upin the morning? Well, we're not
fasting anymore, because we'regoing to start eating. And we
break our fast by eating wreckfast breakfast, right? And
that's what breakfast is. Sowe're breaking are fast. Now the
insulin levels go back up. Andnow we're actually just loading

(33:57):
more fuel. So basically, peoplewho party all night, don't sleep
very much, okay. And then loadfuel all day long. What's going
to happen they're going to startgetting their fat cells or fuels
going to be stored up. Allright, it's not a it's not a
there's no value judgement. It'show the body actually works.
Now, if you actually get eighthours of sleep, for example, and

(34:19):
you're not eating for thoseeight hours, most people don't
eat what they're sleeping.
You're burning fuel. You'reburning. Whatever you had last
night, extra fuel, maybe alittle bit from the night before
or even over the holidays.
You're just burning it down,down, down, down, down. And so
this is where this whole conceptof intermittent fasting to
optimise your performance comesin. Because if you give your

(34:39):
body extra time to perform itsduty to burn down that extra fat
when insulin is low. So bestwhat a good really good way to
do this is let's say you eatdinner, depending on where you
live, or an early dinner inEurope might be at seven
o'clock. Then you finish ateight o'clock. I know some
people some people eat two orthree hour dinners, but I'm just

(34:59):
talkingabout like the average average
time of dinner, you meet atseven, you stop at eight. When
you put your dishes away, let'ssay you don't eat any thing else
after that, no snacking, nodesserts, no notching and
picking up food throughout thenight, no midnight snack. So you
stop being eight and you go tobed at 11. Now you've got three
hours of not eating, donate,okay, you've given your body

(35:21):
three hours to take advantage oflower insulin. And then you got
eight hours of sleeping. Allright, now you've got 11 hours
going for you have energyburning, fuel burning. And let's
see you got up in the morning.
Let's say you get up at seven,for example, I'm just using some
general examples. So you give itseven. And rather than roll out

(35:42):
of bed, and do what your mommytold you to do, when you were a
kid, hurry up and eat somebreakfast, because you got to
catch the school bus to go toschool. Right. That's how we're
all conditioned. But let's saythat you take your time, Get up,
take a shower, get dressed,check your email, or read
something, go for a walk, dosomething to relax a little bit

(36:03):
before you get your day started.
Even for an hour, so you get upat seven, but you don't eat
anything until eight o'clock andyou have a light breakfast. Now
you've gained an extra hours. Sothey've got three hours from the
night before. After dinner,you're not eating anything else,
and you've got an extra hour,four hours, plus eight hours now
you've had 12 hours, half theday of fuel burning. And so

(36:23):
although people talk aboutintermittent fasting is 16 and
816 hours of not eating, andeight hours of eating. In
practice, it's a lot easier tojust think about what I just
told you 12 hours of not eatingis very, very practical to do.
And that's a great start toallow your body's hardwired
metabolism to do its thing toburn down that extra energy. add

(36:44):
on to that we can deliberatelychoose foods and I write more
than about more than 150 of themin my new book Eat to Beat your
diet. Those foods, when you putthem in your body actually
override your milk, they'll burnenergy, when you eat certain
foods, they can do the they canhit the override switch, and
they can help your body say eventhough you're not supposed to be

(37:05):
burning fuel, let's go burn somefat anyway. All right. So that's
how you get some extra, extraleverage out of diet and
lifestyle. I want to take a fewseconds to talk 2040 the
sponsors of this podcast becauseto me, they're the epitome of
what high performance is foryoung leaders and decision
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So 2040 is a membershipcommunity that doesn't just help

(37:27):
you accelerate professionally.
But it's also helped me grow anddevelop personally to bowl
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(37:49):
and missing the energy and theideas and a collaboration of
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(38:13):
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(38:33):
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And I bet it will be the bestdecision you make this year. It
certainly was for me back to theshow. So two questions that come
from that piece. The first oneis what is the best thing to
take to hit our stomachs firstthing in the morning or as our

(38:57):
first meal are breaking fast? Isthere something that optimises
that process even more, like yousaid, those foods that continue
to burn the fat stores. Andnumber two is around habit
building, because in my head, Ikind of thought that if you
fasted the same time, everysingle day, your body would just
get used to when it's expectsfood. And so it wouldn't tap
into those fat resources. And itwould almost be like, Well, I'm

(39:20):
getting fed in three hoursbecause I always get fed in
three hours. And so your bodywould adapt and not be
effective. Is that true? Well,it is true. We our body is
actually incredibly resilient.
And so when we change ourpatterns of eating, we just get
used to eating different ways.
And I'll tell you how I knowthis for a fact.

(39:41):
As a doctor, when I was intraining, we had to get up. When
medical school we actually hadto do different rotations. So
some of them would start at agentlemanly hour of eight
o'clock, you know to work butand we would do that for three
months at a time and our bodieswould get used to three months
and then you know and thenOh, but then surgery, we did our
surgical rotations, we had toget up at four, because we had

(40:04):
to be in the operating room byfive o'clock. All right, like in
the hospital, scrubbed, andready, you know, to participate
in the operation. All of asudden, like we were missing our
breakfast, right? I didn't feellike eating when I was five in
the morning. But when you dothis for a month at a time, you
start to adapt, adapt your body.
And so yeah, I couldn't eatsomething, I realised I could

(40:24):
eat a little bit something butthen, or eat something later
when I got a break. Same deal,like, you know, when you get
really busy into a shift work,and you're like, oh, man, I
don't have time for lunch today.
First couple of days, you know,like, you get really, really
hungry. But then after a while,you kind of just adapt to it. So
yes, our body can adapt tohabits. And one of the things I
write about, I need to be yourdiet. But the final third of

(40:46):
this book is really a practicalguide of how to actually create
those patterns, where you justmindfully you know, when he
talks about mindful eating tooptimise your diet, it really is
about optimising your life. Sojust think about what time do
you get up? What time do younormally eat breakfast? What
time do you normally eat lunch?
Do you snack? What time do youeat dinner? And what time?

(41:09):
Should Are you done done withfood. And if you can document
this, and I say, you know, it'sreally helpful to do a food
diary to diary your food. Try itfor a week, even three days, so
that you then can review thepages and see just exactly how
you go about your life. So manyof us just on autopilot. That
habit, as you say, once yourealise your own habits, then if

(41:34):
that's the first step to beingable to say, Well, I'm wondering
if I can optimise how I allow mybody to perform on my behalf? Is
there a way we can optimisethis? And answer's yes. And so
then I actually suggest, well,you know what, one thing that'd
be nice to do is let's justcreate some eating windows.
Think about it, like, you know,like a window in your house.
What time are you going to openthe window, you open the eating

(41:55):
window. So you're like, Okay,let's go eat. And then at the
end of the day, what time areyou going to close the eating
window, so then you're not goingto eat anymore. And I think that
you know, then you can do likeanything else on your date book
or your your iCal or whateveryou use electronically or Google
Cal, you know, you can then sortof just set your windows and so
you can develop your own betterhabits that's part of optimising

(42:18):
your self awareness of how younaturally live, how you have
been living is actually thefirst step in taking that next
step. Yeah, high performancedoesn't have to be restrictive,
does it? It can actually bequite expensive if you can sort
of understand what works foryou, and how you net your
natural cadence of the day andthen sort of start to fit things
in and around that. Yeah, no,Scott, I'm so glad you mentioned

(42:42):
that. Because my philosophy hasalways been when it comes to
diet and health, you shouldreally love your food to love
your health. And I think youcan, you know, you can line
those up, because so many peopleand this is something that
bothered me, that led me reallyto write the books that I have
written. So many people haveactually learned to fear food,

(43:03):
and you know, associate foodwith something that they
shouldn't be doing. And thenthis idea that diets are
deprivation, all aboutelimination. You know, the human
nature abhors deprivation, whathappens when somebody tells you,
you can't do something? Look,you then your brain
automatically goes, well, maybeI will just do a little bit. How
about that? Or you know, maybeI'll break the rule. And I think

(43:25):
that what we want to do isempower people to say, look, you
know, you can throttle up yourown health, it's all up to you.
And the steps to take are reallynot about deprivation, they're
about enhancement. How do youenhance yourself. And this is
really where self awarenesscomes into play. And I actually
write a whole chapter I need tobe your diet as well. That's

(43:45):
actually drawn from a unlikelysource, who is the super martial
artist, Bruce Lee, who actuallytalked about how do you actually
enhance your own personalperformance? He was one of the I
mean, he was the OG of self feltself efficacy when it comes to
performance. And so you know, Isort of stripped some of the

(44:06):
ideas that he took and appliedit to actually diet. So you can
actually be, you can figure outhow to navigate. Well, funnily
enough, my plan is at the end ofthis podcast to finish on Bruce
Lee. So hold that thought. Butjust going back to that question
that I asked beforehand, so iffor me in order to change my
habits, I mean, at the morningwhen I wake up, I'm saying my
wife over there, and she'sspooning coconut oil into her

(44:29):
face. I'm sort of thinking aboutneeding to get 30 grammes of
protein first thing in themorning because I feel like my
metabolism burns quite a lot. Isthere anything in particular
that we should be looking athitting our stomachs? First
thing? Yeah, well, look, everyindividual is going to be
slightly different. Okay. So Ithink that you ask a very valid,
you know, a totally fairquestion. What's the optimal

(44:49):
first kind of foods you want toput in your diet and, and again,
like the temptation is for me togive you a answer that then a
listener will then feel like oh,well, I guess that's the
pattern that I need to follow, Iwant to tell you first say it's
going to be very individual. Soyou need to kind of listen to
your body. But I will tell youmy approach to do this and how I
do it. And I have a, you know,I've actually measured my

(45:11):
metabolism in the day and in theevening. So I know actually, I'm
my natural patterns are actuallyquite quite healthy, and
an optimal. So one of the thingsI always tell people is,
there's, we want to stayhydrated. So the first instinct
you should have is to hydrateyour body. When it comes to
hydrate, hydration in themorning, you definitely don't

(45:33):
want to be reaching for sodas,forget about that, that's not
healthy for you. And, and evenjuices, you know, like I grew up
growing up, I grew up drinkingorange juice, because my mom
always poured me a glass oforange juice, we were supposed
to drink orange juice in themorning than in America. Well,
you know, actually, there's alot of sugar in that. And a
little bit of orange juice isgood. But you know, a tall glass

(45:55):
of orange juice is like eightfruits, eight oranges squeezed
in, that's a lot of oranges, alot of extra sugar.
I could have a single orange andget the same micronutrients and
macros out of there and thedietary fibre as well. So I
always talk about, think aboutthree things you want to
consider putting in your bodyfirst in the morning. And I

(46:15):
think people will will smile atthis coffee, tea or water. All
right. Coffee, because it's gotchlorogenic acid is also good
way of a good white man pick meup actually activates your
body's health defences. It'santi inflammatory tea, so many
benefits from the poly phenol isthe catechins that are in tea.

(46:37):
And water, by the way, isactually metabolism activating.
So if you want to burn someextra calories, and get some
energy, it turns out that whenyou drink cool water, it turns
out there's temperature sensorsin your stomach, a temperature
reader. And when it's reallycold, your body does not like
your core temperature to becold. So when cold water hits

(46:58):
your stomach, it reads thattemperature gauge. And it
basically says, Hey fellas,let's fire up we need a little
we need a little warming of thewater, it fires up your brown
fat. And so your metabolismactually goes up. And it
actually makes you feel a littlebit more full because you've got
stuff in your stomach, and soyou're less likely to overeat.
So I sort of say, start your daythinking about the liquid you

(47:19):
want to actually put in.
Alright, and then I like to eatlightly for breakfast for me.
And what I do is I like to takeeither a fruit or a vegetable,
whether it's an avocado withgreat dietary fibre, and good
vitamins and micronutrients. Andthere's something in avocado
code of OB is actually a littlenatural chemical that can

(47:39):
activate my metabolism gives mea little extra energy in the
morning,or I have some fruit, berries
are a great way to start yourday, because you can actually
pick the number of berries youwant to eat. Sometimes I'll add
some tree nuts, some walnuts orpecans. To that granola is a
great way to kind of combine allthat stuff together, I'd like to

(48:00):
eat lightly and get some fruitinto my system as well. You
know, I don't really talk aboutcarbs or eggs or, you know, that
kind of thing. Because, youknow, I like to get those core
pieces into my body first, thenI will add to it. So if I want
to add some protein, I mighthave some eggs, as well. So,
again, I'm not a vegan, I'm nota vegetarian, I'm a health

(48:20):
Attarian, you know, like I and Ialso enjoy food. So I would just
kind of navigate along the way.
And by the way I have to adaptto wherever I am. If I'm
travelling, I might be at theairport, I've got to actually
figure out how I'm going toadapt to what's around me and
make good choices. If I'm athome, I've got different things
in my refrigerator. If I'm onvacation, I've got a different

(48:41):
set of circumstances. And thisis where adaptiveness is so
important. We've talked quite alot actually about metabolism.
But it would be quite good toround off a little bit about
what it actually is. And I knowthat you've covered before a
couple of misconceptions aboutmetabolism that I'd love you to
share with the with thelisteners. Yeah. Okay. So let me
tell you like the first part ofmy book, I open up with a

(49:05):
discovery about human metabolismthat absolutely blew my mind.
And I think people reading aboutit will also be quite surprised
because it's a discovery that'sonly two years old. So it's so
new, it's smoking hot discovery.
It's not even in the medicaltextbooks yet. So the old
textbooks about human metabolismare being ripped up and thrown

(49:25):
out. And the new ones areactually being written right
now. And here's what wediscovered about human
metabolism. First, theassumption was that, you know,
you're either born with a sloweror a faster metabolism. How many
of us has heard, I've heard thesaying, Oh, my sister was so
lucky. She was born with a fastmetabolism. That's why she's
skinny is a stick and can eatanything and doesn't get fat.
And oh, me. I was born with aslow metabolism. And that's why

(49:47):
I've struggled with my weight mywhole life. Like that's a
comment that I've heard over andover and over again and Frank,
frankly, I actually even believethat myself when I was being
trained as a doctor that thatmantra was sort of
everywhere, right. And it turnsout that that's not true.
Another thing that people thinkabout is like, like when you're
a teenager, and you watch, youknow, teens and adolescents in a

(50:12):
household, they go from, youknow, just eating three meals a
day to suddenly eating todinners. They're eating
everything in sight. They'rebouncing off the wall, because
they have so much energy. Andthen they're growing up like a
beanstalk. Right? And so parentsalways assume, well, their
metabolism must be going on. Notso absolutely not true. And
then, of course, the classicthinking about metabolism when

(50:35):
you're an adult, your 40s or50s, or 60, your metabolism is
slowing down. And that's whyyou're getting to be pear
shaped. And that's why you'reactually gaining weight. And
it's a big problem when you hitmenopause, or my pregnancy
weight, like it's just part ofthe whole who I am. And I'm
hardwired this way, there'snothing I can do about it. So
people believe that their, theirtheir metabolism is their fate.

(50:59):
And again, there's within twoyears, there's been a brand new
set of discoveries that blowthat all out the window. So let
me just tell you basically whatit is the study that was done
just two years ago, it's aninternational study that
involves 90 Researchers from 20countries. And they studied 6000
people, these 6000 people were,span the entire human life's

(51:23):
lifespan from two days old to 90years old. And what they did is
they actually studied theirmetabolism in the exact same
way, they gave him a littledrink of water, h2o, that's this
chemical formulation of water,hydrogen, they put a little
tweak on it. So you can measurethe hydrogen, the oxygen and put
a little tweak on it. So you canmeasure the oxygen. And when you

(51:44):
drank, when they all drank thesewaters, they can measure the
metabolism of the hydrogen andoxygen in their breath, in their
blood, and also in their urine.
So imagine 6000 People from twodays old or 90 years old,
measured in exactly the same waythat the equation was solved,
and out came human metabolism.
What do you think the resultsshowed? Well, not surprisingly,

(52:07):
when they did it just like that,everybody's been telling them
all over the map. It's agigantic confusing set of data,
no one knows the same, right?
Like, just like you wouldexpect, right? However, we now
live in, you know, the modernage was super computing, with
computational analysis withartificial intelligence. And
what they did. That was reallyand this was really the the

(52:27):
turnkey part of this. This isthe breakthrough, they applied
an algorithm that allowed themto subtract out from the
results, the effect on themetabolism of excess body fat,
based on the size of the person.
So based on the size of thelittle infant, the two day old
base and the smaller size of theelderly person based on the size

(52:48):
of the 40 or 50 year old, theywere able to remove from the
data, the results all theexcess. The result, the
implications, the excess fatwhen they did that, your Rika
human metabolism across thelifetime turned out to be only
in four stages. And those fourstages are zero to one years
old, metabolism is going skyhigh, like a rocket up, up, up

(53:09):
up up to 50% higher than yourwhen an adult when you're one
years old, your metabolism is50% higher than than you it's
going to be when you're anadult. Alright, that's first
stage six second stage from oneyear old to 20 years old, right
through adolescence, rightthrough the Beanstalk, the
spring sprouting right throughthe two dinners and bouncing off
the walls. The metabolism goingfrom one year old to 20 Oh is

(53:31):
going down, down, down, down,down down down to adult levels.
So through adolescence, ourmetabolisms going down, make
surprise, fit stage three, fromage 20, to age 60. Guess what,
our metabolism is rock steady,it doesn't actually move, it's
hardwired to stay exactly thesame from 20 years old to six

(53:53):
years old. And what that meansis that 60 is the new 20 If you
allow your metabolism to do whatit's hardwired to do. And then
from 60 years old, to 94thphase, your metabolism does slow
down a little bit about 17% Bythe time you're 90. That means
when you're 90 years old, yourmetabolism is only 17% lower

(54:13):
than when was when you were 20All right, so alright, that's
how our bodies hardwired it is abig surprise once we realise
that that's why the textbooksbeing rewritten. Now, here's the
key thing. They removed theeffect of excess fat when they
started to put the excess fatback in and guess what they
found? excess fat squashes yourmetabolism derails it suppresses

(54:34):
it. So it's not that a slowmetabolism from birth causes you
to gain weight and gain bodyfat. It's the other way around.
excess body fat that weaccumulate through diet and
patterns and behavioursthat we accumulate throughout
our lives usually unknowinglyactually slows down our
metabolism. That puts the powerof unleashing

(55:00):
Our inner metabolism to improveour performance in our own
hands. That is one of the bigbreakthroughs of this book A to
be your diet. Wow, that is kindof just blown my mind. So
actually, I'm not going to hit40. And then my metabolisms just
gonna hit a wall, I'm gonna haveto stop eating everything, it's
100% My choice, if I cansuppress the body fat, then the

(55:20):
metabolism will stay exactlywhere it was.
That's right. And you know, dietis part of it. Physical activity
is also part of it, getting goodquality sleep as part of it,
dealing with getting managementof stress as part of it. And,
you know, one of the things Iwrite about my book, you know,
that are helpful tips. Inaddition to diet, like my book
is mostly about how do we finddelicious foods, you know, that

(55:44):
that harken back to, you know,the traditions of the
Mediterranean and Asia, youknow, kind of old world cooking
and delicious things. And ofcourse, you don't want to
overload your fuel tanks, don'teat too much, don't eat too
late, don't eat too early, youknow, all kinds of things.
practical wisdom, okay. But oneof the other things I talk about
is the importance of, ofphysical activity, you can work

(56:05):
out if you want, but you don'thave to work out all the time,
you know, physics, any kind ofphysical movement actually will
actually start to keep yourmetabolism your,
your, the, the engine running,Okay, to start burning some
metabolism, something that Ithought was really, really
interesting, as part of theresearch I did on here. You
know, there's been a study donein the UK that people who even

(56:28):
fidgety increases yourmetabolism, you know, fidgeting
is sort of like that, people'sknees go up and down, up and
down, up and down. Becauseknowing what people who tap the
table, right, and so youprobably don't want to do this
in front of people, they mightlike other people, they might
not like that. But I can tellyou, even fidgeting is part of
our well actually burn, but thatwill increase your metabolism,

(56:49):
it helps to burn excess bodyfat. And so that just shows you
how fine tuned our body is to beable to respond to things in
terms of astress management, you know,
what, actually, if you carryaround a lot of extra anger, and
this is something that was thatI write about, you know, like,
look at, there's a lot of peoplewho just stuffed their anger for

(57:11):
various things, you know, it'slike, it's like, we're, we live
complex lives, things piss usoff, we've had things happen to
us. And we all carry, carry theanger around someplace. But one
of the reasons to actually tryto really blow off that anger
and find a good channel for itto become more balanced
emotionally. This is aconnection of emotional health
as well to optimise yourmetabolic performances that

(57:32):
people who hold on to angeractually increased stress
hormones in our body, that raiseinflammation that not only help
your, you increase your risk fordeveloping cancer, we talked
about that earlier, also derailsyour metabolism, which then
allows your body fat toaccumulate even more. And so
again, these are some like kindof mind blowing correlations of

(57:53):
things that we kind of mighthave already assumed. That make
common sense. Now, if you reallywant to talk about optimising
performance, what I write aboutare the specifics the science
behind this, it's not just awhat to do, but the why, and
then the how to actually do it.
Wow, I absolutely love that. AndI think just from the coaching

(58:15):
that I do with people, a lot ofthe time they're carrying a real
emotion of frustration, maybeit's a lack of agency that they
have in their life, or theyweren't where they wanted to be,
or maybe they just don't haveclarity of where they actually
want to be. But there's thatunderlying sense that your
expectation of life or what'shappening is not meeting what
you want. And therefore youcarry this frustration around

(58:36):
with you. And that sort of seemsto sort of fuel everybody that's
walking round, sort of angry,upset, frustrated, I'm just
wondering, are there any foodsthen related to that that can
help? Or is it literally amindset shift that needs to go
on? To complicated answer to avery good question, which is,
are there foods that we can eatthat actually help us be calmer?

(59:00):
Maybe more even keeled? Becauseevery little bit can actually
count. And, you know, that's ournutritional psychiatry is a
whole field in and of itself.
But I'll give you sort of mygeneral take on it. First of
all, our gut health, our gutmicrobiome, that healthy
bacteria in our gut is reallyimportant for making us feel

(59:21):
calmer and happier and morelevel set. And so one thing we
want to do is to eat foods thatare prebiotic foods like dietary
fibre, like plant based foods weeat foods with a lot of fibre
that have plants are not onlythe brassica, broccoli, bok
choy, you know, those kinds offoods, but but also avocado and
kiwi they have a lot of dietaryfibre. Even citrus has a lot of

(59:43):
dietary fibre. Average pairmedium sized pairs about six
grammes of dietary fibre. You'reabout 20% of the way there of
your daily intake just by havinga pair in the morning. It's some
fruit that I sometimes have whenyou feed your gut.
bacteria and make them happy.
Your gut bacteria performs well.

(01:00:04):
Bacteria perform help youperform, they actually affect
your brain that you release moreserotonin and dopamine and
oxytocin, which then actuallylowers your stress and makes you
feel happier. So taking care ofgut health is a really important
way of mental health. Thenthere's some actually, beverages
like tea. Most people think oftea and coffee like it's got

(01:00:27):
caffeine is going to wire me up.
Okay, for some people, they arequite sensitive to tea. But
actually green tea lowers yourblood pressure and can actually
lower stress levels. If you'resensitive to caffeine, you want
to try a water based caffeinedecaffeinated tea, meaning water
based paint of the caffeine isremoved with water processed,
not solvents. So that's justmaking looking at the label to
see how it's been decaffeinated.

(01:00:50):
But chamomile, actually chemicalAltY herbal teas also can be
relaxing, will normal tea do thejob normal tea while so. So what
is normal tea right? So ifyou're British, you might
actually think of normal teabeing black tea, right, which
is, which is great, that's blacktea improves your metabolism.
And if you have it, if youreally want the poly phenols and

(01:01:10):
black tea, you don't want to addmilk to it because milk actually
reduces the number ofpolyphenols that your body can
actually absorb. But yes, blacktea Breakfast tea can actually
work. Turns out that green teaalso works. And the green tea if
you want to go to a really hightest, green tea go for matcha
tea, it's a ceremonial taste thepowder you get in a sushi bar

(01:01:32):
for tea, that actually reallypowers up your metabolism. And
remarkably, recent researchshows that there's the
polyphenols in Matcha Tea is sopowerful, it actually kills the
stem cells that form breastcancer as well, which is a quite
an amazing discovery to me. Soagain, we were talking about
kind of calming foods, I wouldsay gut health, and some teas,

(01:01:57):
including herbal teas. You knowyour grandmother was actually
right. Herbal teas actually canbe actually helped you get a
good night's sleep. There's oneone more topic I'd love to
discuss before we mentionedbriefly, and that is how we can
create strong sustainableenergy. Because there was a time
in my life where I almost usedthe caffeine and sugars to sort
of fuel workouts. Certainly whenI was flying around the world

(01:02:19):
quite a lot. I'm still trainingfor rowing, I was almost on the
edge of needing these boosts inorder to get through a training
session. Are there good foodsthat can almost give us a
sustainable level of energythroughout the day as opposed to
those crushes that I get withsugars? Yeah, so I mean, look,
you what you've described is aan exceptional need. When

(01:02:43):
you're, when you're a highperforming athlete, you do need
to actually put yourself in thezone and get your body to be
fine tuned for that performance,whether it's preparing for the
performance or the actualperformance itself, the
competition, right? Same thingas a musician, you know, if
you're just playing piano, for,for for the joy of playing the

(01:03:04):
piano, because you like thesound of a piano when it relaxes
you that's different thanactually preparing for a
concerto performance, you know,in Carnegie Hall, right, it's a
different order of magnitude.
And the kind of practice youneed, the preparation is vastly
different. So what I tried to dois to say, you know, if you're a
performer, if you're aperformer, you need to actually
get into zone and there'll bevery specific things you need to

(01:03:26):
do while getting readyperformance. But if you're if
you're in your average ordinarylife, and you would just like to
have more energy, overallsustainable energy, so you don't
have to have wild swings, upsand downs and crashes. Okay. I
mean, I can tell you, I had togo through exactly what you
talked about when I was inmedical school and residency
training for No, as I wastraining as a young doctor, you

(01:03:47):
know, we'd be up all night, weneeded caffeine to kind of get
us going wake up in the morning,after being up for 36 hours,
just to be able to get to workthe next day, we needed to get a
shot, you know, sugar, caffeine,those were all the things that
we kind of did to prime our bodyjust to be able to get through
that intense period. That's notnormal, but regular energy,
look, here's the thing. You wantto to not feel sluggish, you

(01:04:11):
want your inner metabolism, thathardwired stuff that I talked
about those four phases toreally sore, you want that inner
metabolism to rise as high as itcan to do what it wants to do.
So I do think that fighting bodyexcess body fat is one way to
actually do that. And as itturns out that to fight excess
body fat, you're going to beeating foods, mostly plant
based, high fibre, high polyphenol

(01:04:37):
nutrient dense foods, not toomuch, you're not going to over
over indulge, okay, there's nogluttony involved. And you're
going to avoid excess saturatedfats and fried foods, things
that kind of stun your energylevels. And you're going to
really try to kind of find thatequilibrium where your engine is
in high performance, you know,when you're driving a car,
right?

(01:04:59):
There's aSpeed RPMs and revolutions per
minute in which your engine isrunning optimally. And even if
you're driving a race car,there's still a kind of a level.
But if you want, you need to geton the track, and you're doing a
high performance race, you know,the Formula One, that's a
different story. And so I'mtalking about regularly, I think
eating moderate amounts of foodmostly plant based within an

(01:05:24):
eating window that allows yourbody to burn excess fat, so your
inner metabolism can rise. Sothat's actually to your own
advantage, and then poweringyourself up by staying hydrated,
staying well rested. Eatingfoods that give you enough your
motor is running.

(01:05:46):
Your your onboard motor isrunning at a at the pace that
makes you feel good. So it'sgoing to be very individual.
That's something that you cankind of get in touch with to
optimise your own performance.
There's no formula for this,other than to start paring away
the things that you know, candamage your metabolism. And you
mentioned keeping a food journalas one technique for doing that.

(01:06:07):
Are there any other sort ofclear cut easier ways for us to
start to understand our ownbodies? And what foods work for
us? And what foods don't like?
Are there any apps or bloodtests that we can do? Or what
would you recommend? Yeah, well,so I mean, I think there's, this
is the exciting part of moderntechnology. I think that, you

(01:06:28):
know, we're going to have morewearables that actually give us
examples of heart rate and heartrate variability, respiration
cycles, quality of sleep, howoften we're deep, good, high
quality REM sleep, how muchnighttime disturbances, we're
actually having an unevenmeasuring erectile erectile

(01:06:49):
function. And nighttime is areflection of our physiology. So
there's all kinds of little bodyhacks through apps that we can
actually get that actually giveus a sense of how well how
optimal our body's doing. I'verecently been trying a device
called the lumen. It's abreathalyser for your
metabolism, which I think isreally really cool.

(01:07:10):
Right, that's it, you know, thethe troopers watch you pull you
over to the road? So we getthese as well. You know, you
should check it out. It's calledlumen. It's actually made by an
Israeli company. And I've beenSee I've been as a researcher,
being involved with developingmedical technology. I was I was
thought, Is there something wecould do with our breath? You
know, like, besides get pulledover and you know, arrested for,

(01:07:32):
I think too much alcohol? Well,turns out, yeah, actually, our
metabolism captured in ourbreath. And so there's a device
that's now out, just out now.
I'm just playing with it now. SoI'm not endorsing it. I don't
get paid by the company rightnow. Just it's I'm just curious
about it. And it's reallyinteresting, because it actually
measures whether you're mostlyfat burning or carb burning, and
you can measure it over thecourse of the day. And so that's
really cool. Blood tests.

(01:07:55):
Absolutely. You can actuallymeasure inflammatory markers you
can measure lipid markers, youcan measure haemoglobin Awan see
like how much your sugar is overspiking over the course of time.
And so you know, there isn't a arecipe book of these five things
are going to be important foryou to hack your health. We can

(01:08:17):
define define those, but I thinkit's what's nice is that they're
starting to be more and morechoices. For us to be able to
put together a programme that'stailored to our own life and our
own needs to be able to adapt toour lives, help us adapt to our
lives and be able to look, youknow, really get a handle on how
we're actually doing, besideskind of hand waving it and

(01:08:38):
saying, Yeah, I wish I did alittle bit better now we can
actually start to get to somenumbers. I love that. I remember
a few years back, I actuallyteamed up with a company and I
strapped myself up to Heart RateVariability monitors for a big
long haul flight. And wemonitored from a couple of days
before to flying over to LA tothe recovery in LA, flying back

(01:08:58):
and in the recovery back in theUK. And the amount of data and
understanding I learned fromthat experience was kind of life
changing. So what did you Whatdid you find in the flight? What
happened on the flight? You knowwhat the funny thing the first
funny thing was that after fivedays of landing back into the UK
after a trip to LA, my bodystill hadn't recovered fully. So

(01:09:19):
they still said you're still inrecovery mode, you're you're
still out of work after fivedays. So bearing in mind, we
normally have two or three daysoff before we go flying again.
So for a lot of long haulpilots, the chances are you'll
never be in a settled state ofrecovery, which is quite scary.
And the second thing that Ilearned was I had more of a

(01:09:40):
stress induction from sendingemails two days before I went on
the flight than I did fromtaking off out of Heathrow with
big storms and 300 passengers onboard and you know a lot of
defects on the aircraft and it'sa really stressful manic
departure. And I had a biggeststress response from sending
emails beforehand for a companythat I was sending out that I
did fly out of Heathrow. And soit's quite interesting to

(01:10:02):
understand that what stressesyou out? What induces that fear
response in you is very, verydifferent and very subjective
and different people. It's notnecessarily that going through a
stressful event actually hasthat impact physically on your
body, I guess. Wow. So I mean,hence this idea of
individualism, individualism,we're all different. Our
circumstances are different. Andwe need to understand ourselves

(01:10:25):
well enough to be able toactually adapt ourselves to
manage our situation as we moveforward in life. Last thing I
wanted to quickly talk about wasBruce Lee, and bring him back
up, because I know in your newbook, you have a really cool
passage about Bruce Lee and theimpact that you had on you. Can
you give us a little bit aboutthose five principles and maybe
a little bit about how youimplement them in your own life?

(01:10:47):
Yeah, well, so you know, youknow, I encourage people to get
my book and read about this, butmost people will recognise the
name Bruce Lee, he was a martialartist that lived in the he
died, actually in 1973, at theage of, I think, 32 years old.
But this one dude, actually, whowas born in America grew up in

(01:11:08):
Hong Kong, brought martial artsbroadly to the world by taking
his very unique fighting stylethat was quite unlike anything
everyone anyone had seen before,to the cinema, and anything that
you would see in a movie today,in which there are, you know,
depiction of people fighting orcombat, and even mixed martial

(01:11:30):
arts, the actual professionallevel, fighting tournaments that
they had to hold, all stemmedback from some of the original
changes that Bruce Lee orawareness of that Bruce Lee
actually brought to the world.
And he was a skinny, scrawnyguy, who actually learned how to
fight to defend himself and onthe streets of Hong Kong. But
when he came to America, one ofthe things he really wanted to

(01:11:52):
do is to teach other people thediscipline of fighting, and what
in the style of kung fu calledWing Chun that he knew,
actually, he felt was quitelimited, when the more he
studied it, he realised that,you know, Wing Chun against
boxing and Judo against karate,you know, like, you know,
everybody had their own stiffways of dealing with it. Not
good, not good enough. And so hewas all about high performance.

(01:12:15):
And he and he wasn't afraid tobreak the norms, the normative
patterns that everyone told him,You must do this, you must train
this way, you must block a punchthis way, you must do a kick
this way. He, he said, let'sthrow all the rule books, let's
put through all the rules at theother window. And let's just use
let's borrow from whatever'saround us whatever we need at

(01:12:35):
that moment in time in ourcircumstance, that suited to our
own body. And so he developed awhole philosophy, he studied
philosophy when he went tocollege, built around
a new approach to the body. Soeven though people call it the
fighting art, I adapted my bookto talk about, you know, how do

(01:12:56):
you actually train your body,train your mind how to actually
modify and it starts with numberone, understand yourself.
Diary journal, self reflection,self awareness, mindfulness,
this is something that actuallyis so important for being able
to perform get to that nextlevel for yourself in any
situation, you don't understandwhere you're starting from, what
are your strengths? What areyour weaknesses? What can you do

(01:13:18):
better on number one, numbertwo, is really to actually learn
as much as you can absorb fromeverything. All right. And if
you've been taught one way to dosomething, and you want to try
something else, don't throw awayeverything that you've learned,
take the best of what you'velearned, and discard everything
else that's not useful for youcarry the best with you as you
go along your life journey.
That's actually something that'svery important for navigating

(01:13:40):
life's path with dietary healthand exercise and in combat, you
know, if you ever get into aphysical altercation, you know,
like, those are all things thatyou carry with you discard
what's useless, keep what'suseful, and carry on with your
life. The third thing is reallyadaptation. We've been talking
about that a little bit. Look,Bruce Lee felt that you know,

(01:14:01):
however you train, you got to betrained to be adaptive and
agile. And you got you have totrain yourself awareness,
situational awareness, so thatyou're not only training in your
dojo and your gym and only oneway, shape or form. But you have
to be kind of loose and awarearound you so that you can adapt
what you trained in the gym, tothe streets, so to speak. Now,

(01:14:23):
obviously, I'm not encouragingpeople to kind of train for
street fighting, but the fact ofthe matter is that when it comes
to fighting for your health,which is what we should be
doing, we are always indifferent situations. You're
invited to a friend's home, whatare they feeding, you're
travelling in an airport, whatare we eating, you're throwing a
dinner party, you're going to abuffet, you're in an aeroplane

(01:14:43):
you're at you're either you'rein a casino like all of these
are different situations whereyou need to be able to take what
you know what you've trained,the best of what you know, and
adapt it immediately to thatsituation so that you can stay
out of danger and reallyoptimise your performance. So
you know exactlybased on who you are, how to
make those right decisions,that's very Bruce Lee. And you
know, he called his own style, astyle of no styles, he called a

(01:15:07):
Jeet Kune Do, which was the wayof the intercepting fist. And,
you know, it's very martialconcepts that, you know, that's
who he was in the 70s. That wasvery cutting edge. Today, I
would just say, you know, youget to adapt your life, and your
eating habits to the way thatyou actually want to.
And those are some of the basicprinciples to navigate. You

(01:15:30):
know, everything in moderation,even moderation, live your life
to the fullest, you know, it'sreally important that if you
want tolive long, you want to also live
well. And so I think this issomething that we always, I
encourage people to think aboutwhen they want to perform
optimally, you know, you can putthe pedal to the metal to really

(01:15:50):
rock for any particular task youneed to do. But honestly, if you
want to live long and prosper,you know, you really want to be
able to actually take good careof your body over time, it's
like maintaining your car, overtime feeding your engine,
putting the right oil, puttingthe right fuel in your car, all
those things, when it comes caranalogies are really relevant to

(01:16:10):
actually how we take care of ourbody when it comes to food and
our metabolism. That's verydifferent than you know, how do
you get into your formula onecar and do you know, a bunch of
laps under time? You know,you're going to be burning out
your tires there, but it's goingto be amazing ride, I think
there is, you know, more valuein taking care of our bodies for

(01:16:31):
the long haul, especially givenhow important long term health
is. I think that's a great wayto finish actually, Dr. Lee.
Before we do go, though, we dohave a closing tradition, which
has a few quickfire questions.
The first one is one piece ofadvice that you would tell your
younger self before startingout. I would say to my younger
self, be even braver earlier,I've had to actually take lots

(01:16:54):
of chances against expectationsthat the system that I was in
the rules that were there, Ishould eventually learn how to
learn the rules so that I canmake better rules to perform
even better. And I would saythat, you know, even though I
started pretty early in life, Iwould tell my younger self to

(01:17:15):
not be so fearful of theauthorities, you know, the
authoritarian systems evenearlier and be more individual
be even more individual earlier,we talk a lot about courage
actually on high performance.
And certainly it's one of thethings that I think
differentiates a lot of peoplethat have achieved your level of
excellence in your field. Isthere anything in particular
that you did, that you can sortof articulate for us that was
how you operate under courage?

(01:17:38):
How you can be braver, you know,I'll tell a story that I've I
haven't really shared publiclybefore. But this is actually a
very authentic story for me. Ican't remember my age, but I was
in grade school. And we were weplayed indoor hockey, you know,
the American Hockey sport. Therewas no ice, it was a gym. And we

(01:17:58):
all had hockey sticks. And Iwasn't very good at it, because
I had never trained in hockeyand some of my friends, my
classmates had actually, theywere practising their parents
had taken them to hockeyleagues, and they were actually
very, very good. And when I hada chance to play in the very
beginning, I, I was terrible.
Like, I couldn't even manoeuvrethe stick very well, I was, I

(01:18:19):
was tripping over my own feet.
But you know, I wasn'tperforming very well. And I saw
that people recognised I knew Iwasn't playing well, but other
people also recognised wasn'tplaying well. And I felt that I
had disappointed myself, Idisappointed my classmates, I
was kind of jeered at andcriticised people made fun of

(01:18:39):
me. And you know, what, that wasa moment where, and this is the
moment of real reveal about mypersonality when I was in grade
school, you know, I could haveactually just given up ashamed
and, and just listen to listento the, the voices in my head
and what my classmates weresaying I wasn't any good. But,
you know, I actually took thatas a challenge for me to

(01:19:03):
get better lean into what Ineeded to do. And I literally,
like that was if I was onemoment of courage in my head,
that when I was younger, likethat, I can refer back to that I
basically said, you know, screwit, I'm actually going to get
really damn good at this. And Ileaned into it, and I eventually
became the captain of the team.
From from zero. All right, andso that's one of the things that

(01:19:26):
I remember I had to overcome thefeelings of being suppressed
around me and my own the voicesin my head, in order to find
that courage to be to break outand, and I have to say, probably
mine that memory.
From time to time, whenever I amin a current situation, I mean,
even where I am now, like whenyou tried to do something new.

(01:19:49):
There's always a little bit ofhesitation, anxiety, maybe even
a little fear, like, I'm goingto be able to do this, you know,
should I be even doing this?
And you know, II think that's where courage
comes in. And I really encourageanybody who's listening to this.
Everyone has a courageous voiceinside their head, you might,
there may be other voices thatare joining them out, fine tune

(01:20:09):
your ear to that voice ofcourage, that is going to be a
very important part to how toactually find your inner health.
Thank you so much for sharingthat story. Dr. Lee, that was,
that was very inspirational,actually. And, yeah, I've
definitely I definitely feellike even the things that I'm
starting outside of flyingplanes, which is my comfort
zone, you know, I look at someof the big podcasts out there.

(01:20:30):
And think like, I'm miles awayfrom that, it's kind of almost
embarrassing to start thissmall. But I've kind of just
made a decision that actually,you need to be starting here.
And I'm very, very happy doingall of this uncomfortable
beginning phase, in order to getto that in a few years time and
worst investing in it now. So Iappreciate that one mantra or
belief that has enabled yourhigh performance life. I always

(01:20:51):
talk about this as being mymotto, but it's a little bit of
my mantra. And it really isabout enjoying your food, to
enjoy your health, love yourfood, to love your health, I
really believe that we should bealigning our big goals, which is
health, with the things thatactually we really, that give us
pleasure. And if we can actuallyalign those things rather than

(01:21:12):
say what gives us pleasuredeprives us of our longer goals.
You know, that, to me is selfdestructive. I like to try to
get them aligned. And so for me,love your health, love your food
to love your health, actually,is something that really kind of
gets me going. And it's up toyou encourages me to actually
encourage you to to really tryto convince other people, you
can do this too. Well, I'mconvinced on that one, one

(01:21:35):
ingredient or habit that hascontributed to your success the
most. I always drink green teaevery single day.
I heard you're quite a bigcoffee lover as well, aren't
you? I also drink a lot ofcoffee. And so by the way, so
maybe this is another secret,right? So some people say I
drink tea, some people drinkcoffee. I actually drink coffee

(01:21:55):
in the morningto pick me up and I just I lived
in Italy for a while. And Ithink I was introduced to
espresso in the morning. And Ijust have never given that up I
it's just something that I enjoydoing. Now I know I'm getting
chlorogenic acid into my body,which actually boost my
metabolism and my healthdefences. And I drink tea at
night because it actually calmsme clears my mind. It's
relaxing. So yeah. So of courseI drink water throughout the

(01:22:20):
day. So I call that the HolyTrinity. Coffee In The Morning
green tea in the evening andwater throughout. That's right.
And finally, one last question,what is your go to food or drink
that tears you up for a big day,like a high energy day? Do you
have something that goes therethat sort of fuels you get you
through the day, or maybe evenyou'll get guilty pleasure? You

(01:22:40):
know what I really tried to makesure my pleasures are not
guilty, like I tried to alignthat really well. But I will
tell you the thing that gets methat if I if I had had to have a
high energy day, I have toconfess I still love a really
amazing cup of coffee. Just inthe morning, even if it's one.
It's just something I learnedyears ago, just makes me feel

(01:23:02):
better. And I probably when Iwas in training as to be a
doctor. It was a caffeine butnow these days, I actually I
kind of feel like thepolyphenols and coffee. Really
give me that energy. So I'mreally happy when that happens.
I'll definitely have the link toyour books in the show notes.
Each to beat your diet, I'veabsolutely loved reading it. And

(01:23:24):
from my personal point of view,the accessibility that you give
people the options that you givepeople, I think sometimes in
high performance, people thinkit's very restrictive, you have
to follow certain guidelines,and you're only allowed to eat
certain foods, for instance, butyour expansive view of like this
holistic approach to sustainableperformance, almost, it's
something that you can actuallybring joy and bring fun into as

(01:23:45):
well, is absolutelyrevolutionary. So I think the
book kind of opened my eyes tojust how restrictive maybe I
thought I was being and howrestrictive I don't actually
need to be. So I want to thankyou about that as well. But I
know you're very active with thelatest science and you keep on
producing the most up to datescience and releasing it for us

(01:24:06):
all to hear. So are there anyother places that people can
find you and follow the journeyand get the latest information?
Yeah, I encourage people to cometo my website and sign up for my
free newsletter where I put allthe latest information on a
ongoing streaming sort of way.
It's completely free. Come toDr. Dr. William li dot com, Dr.
William lead.com. And you canalso follow me on social my

(01:24:31):
handle is at Dr. Dr. William LiLi. And you know, one of the
things that I do I do masterclasses these are completely
free that I've had, like 8000people sign up for a master
class from 40 countries. It'sreally fun. It gives me an
opportunity in live fashion toactually talk to people and
deliver the latest kind ofgroundbreaking information that

(01:24:53):
I find jaw dropping. I want toshare it with the world. Of
course I curated so actuallyit's really cool
And then for people who reallywant to do a deep dive, I
actually teach an online coursefor four weeks. And I also do
mini courses that people cansign up for. So please come to
my website, Dr. Dr. William Lili.com. Love to actually see you
guys on a masterclass and get mynewsletter. I'm all about

(01:25:17):
contributing to the community.
That's part of my mission.
Incredible. And I'll share thoselinks in the show notes as well
absolutely. Eat to Beat yourdiet out. I think it's going to
be out today, the day of therelease of this podcast. So
highly recommended. One of thebest books I've read in a long
time. It's not just in expandingyour idea of what you can eat
and how that can contribute toyour health and your
performance, but also in how wecan actually just fit

(01:25:40):
philosophically live in a morefun and more high performing
way. So thank you so much. Iknow the work that you do is so
so powerful. And I know there'sbeen a lot of people that have
endorsed you that are fargreater than me, but I wanted to
say thank you so much again, Dr.
Lee for being on the show, and Ilook forward to jumping on one
of those webinars. Thanks forhaving me.

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