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The DAILY HACKS To End Inflammation & Increase Your LIFESPAN | Dr. Steven Gundry

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Lewis HoweshostDr. Steven Gundryguest

Feb 6, 20233h 4mWatch on YouTube

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Partial transcript

150 min read · 30,000 words

0:00 – 5:56
Oral Microbiome and Its Link to Brain and Heart Disease
1. LHLewis Howes
  What I'm hearing you say is that the gut, the microbiome, and these bugs have a lot to do with how you can live
2. SGDr. Steven Gundry
  The more diverse your microbiome is, the, the longer you live and the longer you live well. So s-
3. LHLewis Howes
  Why is that?
4. SGDr. Steven Gundry
  Turns out the distinctive set of bugs that has now been found in pancreatic cancer in humans-
5. LHLewis Howes
  Whoa
6. SGDr. Steven Gundry
  ... that predicts. And so there's an exciting new thing that you could take a, you know, swab of your tongue and sequence which bugs are in there, and you can go, "Oh. Oh, crap," you know. Um, you've got a pancreatic cancer-
7. LHLewis Howes
  Mm-hmm
8. SGDr. Steven Gundry
  ... microbiome. Now, the good news about that is, is that you can alter that microbiome. But a paper just this morning, they literally stuck needles into the pancreas of people that were, you know, looking for pancreatic cancer, and they were looking for pancreatic cancer cells, but they're looking under the microscope and they go, "Wait a minute. There's a bunch of bacteria-"
9. LHLewis Howes
  Hmm
10. SGDr. Steven Gundry
  ... sitting here inside this, you know, pancreas. What the heck are those doing in there?" So then in 105 pe- people, they sequenced those bacteria, and they were all exactly the same sorts of bacteria and they actually all came from the mouth.
11. LHLewis Howes
  Wow.
12. SGDr. Steven Gundry
  Yeah.
13. LHLewis Howes
  Doesn't most-- I, I heard this from a, a, a oral, uh, I guess hygienist or dentist or, or doctor who said a lot of the disease we, we capture is through the mouth.
14. SGDr. Steven Gundry
  Yeah, correct. Um, Dale Bredesen, who wrote The End of Alzheimer's, who's, uh, become a good friend of mine, uh, he and I are fascinated with the effect of the-
15. LHLewis Howes
  Mm-hmm
16. SGDr. Steven Gundry
  ... oral microbiome-
17. LHLewis Howes
  Mm-hmm
18. SGDr. Steven Gundry
  ... on dementia. And, uh, for instance, uh, in the, in The Plant Paradox, uh, I wrote about-- there's kind of a fun study in rats where you can take LPSs, um, lipopolysaccharides, which are the outside wall of bacteria. They're not living bacteria. They're just the dead bacteria.
19. LHLewis Howes
  Mm-hmm.
20. SGDr. Steven Gundry
  And in my book, you know, I don't swear, but I call them little pieces of shit, um-
21. LHLewis Howes
  [laughs] Mm-hmm
22. SGDr. Steven Gundry
  ... because that's what they are.
23. LHLewis Howes
  Mm.
24. SGDr. Steven Gundry
  LPSs.
25. LHLewis Howes
  Mm.
26. SGDr. Steven Gundry
  They literally are dead bacteria. And so these-- you can take rats and you can swab one of their noses with LPSs. They're not living bacteria. They're pieces of dead bacteria. And the other side of the nostril, you can just put a cotton swab with nothing on.
27. LHLewis Howes
  Mm-hmm. Mm-hmm.
28. SGDr. Steven Gundry
  Right? And you do that every day. The rats who get the swab up one side of the nose, their other side of their body gets Parkinson's disease.
29. LHLewis Howes
  No way.
30. SGDr. Steven Gundry
  Yeah.
5:56 – 11:55
Gut as Roots, Microbial Diversity and Longevity
1. SGDr. Steven Gundry
  Your, y- your intestines are your skin turned inside out. That's all it is.
2. LHLewis Howes
  Hmm.
3. SGDr. Steven Gundry
  That surface area of the intestines is the same surface area as a tennis court Hmm. S-
4. LHLewis Howes
  That-
5. SGDr. Steven Gundry
  That's big.
6. LHLewis Howes
  Yeah, that's big.
7. SGDr. Steven Gundry
  And everybody's kinda looking down like [laughs] there's no tennis court in here.
8. LHLewis Howes
  How's it fit in there? Yeah.
9. SGDr. Steven Gundry
  Yeah, how- how'd they g- do that? Well, uh, and we can do this 'cause it's kind of fun. Um, I'm fascinated with plants, as you know, the plant paradox.
10. LHLewis Howes
  Mm-hmm.
11. SGDr. Steven Gundry
  And, you know, plants are actually very intelligent human beings.
12. LHLewis Howes
  Mm-hmm.
13. SGDr. Steven Gundry
  Uh, they actually see. A new book has proven that plants see.
14. LHLewis Howes
  Mm.
15. SGDr. Steven Gundry
  Uh, anyhow, so plants have a root system in the soil that they get their nourishment. And those roots are surrounded by a microbiome of the soil, and there's fungi-
16. LHLewis Howes
  Mm-hmm
17. SGDr. Steven Gundry
  ... and bacteria.
18. LHLewis Howes
  Mm-hmm.
19. SGDr. Steven Gundry
  And it's actually that microbiome that gets the food into the plant, gets all the nutrients into the plant. So we actually have roots. And this surface area, um, those of you who remember high school biology, we have all these little projections called microvilli. And th- think of it kind of as a shag carpet. And so we have roots that go into our intestines.
20. LHLewis Howes
  Mm-hmm.
21. SGDr. Steven Gundry
  And everything we eat is actually the soil. So-
22. LHLewis Howes
  Our intestines are like the roots.
23. SGDr. Steven Gundry
  Yeah, they're our intestines. Out of our intestines are these roots.
24. LHLewis Howes
  Got it.
25. SGDr. Steven Gundry
  And our... And the soil is what we eat.
26. LHLewis Howes
  Mm-hmm.
27. SGDr. Steven Gundry
  But the main component of the soil is the microbiome. So you've got four to five pounds of bugs.
28. LHLewis Howes
  In my gut.
29. SGDr. Steven Gundry
  In your gut.
30. LHLewis Howes
  Wow.
11:55 – 16:40
Naked Mole Rats, Mushrooms and Feeding Good Bugs
1. LHLewis Howes
  So how do we attract all these diverse good bugs?
2. SGDr. Steven Gundry
  I'm so glad you asked. [laughs]
3. LHLewis Howes
  [laughs]
4. SGDr. Steven Gundry
  So we know that good bugs, uh, like to eat certain foods.
5. LHLewis Howes
  Okay.
6. SGDr. Steven Gundry
  And [clears throat] a lot of this was actually based on... There's this fascinating creature called the naked mole rat. And naked mole rats-- make sure everybody who's listening or watching googles nakle- naked mole rats.
7. LHLewis Howes
  Mm-hmm.
8. SGDr. Steven Gundry
  And, uh, here will be my first controversial statement-
9. LHLewis Howes
  Okay [laughs]
10. SGDr. Steven Gundry
  ... of the day. Naked mole rats have sometimes been described as a penis with buck teeth.
11. LHLewis Howes
  Okay.
12. SGDr. Steven Gundry
  Okay? So Google it.
13. LHLewis Howes
  There you go.
14. SGDr. Steven Gundry
  You'll, you'll see it. So these are probably one of the ugliest creatures in the world. They... Th- naked mole rats live in the Sahara Desert, and they live in colonies very much like termites or bees. And they live in subterranean tunnels. And th- naked mole rats appear to have no end, uh, mortality. In other words, naked mole rats live at least 10 to 20 times longer than any other rat.
15. LHLewis Howes
  Hmm.
16. SGDr. Steven Gundry
  Rats live about two years.
17. LHLewis Howes
  Mm-hmm.
18. SGDr. Steven Gundry
  Naked mole rats have lived 20, 30 years.
19. LHLewis Howes
  Wow.
20. SGDr. Steven Gundry
  In fact, no one has actually known that you could actually have a end life of a naked mole rat. So they've been the darling of longevity researchers-
21. LHLewis Howes
  Hmm
22. SGDr. Steven Gundry
  ... for a very long time. And in fact, hilariously, uh, when I was professor at Loma Linda, which is a blue zone, I had behind my desk this giant iridescent, uh, naked mole rat picture-
23. LHLewis Howes
  Really?
24. SGDr. Steven Gundry
  ... from the San Diego Zoo.
25. LHLewis Howes
  Wow.
26. SGDr. Steven Gundry
  And everybody goes, "What, you know, what's the deal? You're a famous heart surgeon. And what the deal do you got this naked mole rat behind your desk?" I mean, it was bright pink and purple. And I've been fascinated with naked mole rats because they're the longest-
27. LHLewis Howes
  Hmm
28. SGDr. Steven Gundry
  ... you know, living creatures. So naked mole rats have the same diverse microbiome as 105-year-old people.
29. LHLewis Howes
  Really?
30. SGDr. Steven Gundry
  Really. And what are the, what the heck is going on? Well, it turns out naked mole rats, unlike any other rat, eats roots, eats tubers, and eats fungi that are growing in the subterranean area. So if you think I would like you to eat some roots and tubers-
16:40 – 20:27
Olive Oil: The Top Daily Longevity Habit
1. LHLewis Howes
  Okay, I have a question now. So for people that wanna live longer, uh, and be healthy while they live longer-
2. SGDr. Steven Gundry
  Yeah
3. LHLewis Howes
  ... not having to get surgeries all the time-
4. SGDr. Steven Gundry
  Right
5. LHLewis Howes
  ... if you had three to five minutes max to talk to someone who said, "I just wanna live longer. I wanna know the secrets to living longer. I gotta figure out the keys," and you've got three minutes with them, what would you say in three minutes are the things they must do every day or as often as they can for the rest of their life to extend their life?
6. SGDr. Steven Gundry
  The first thing they must do is realize that the only purpose of food is to get olive oil into your mouth, the only purpose of food, and preferably it'd be mushrooms that you pour the, the olive oil on.
7. LHLewis Howes
  Hmm.
8. SGDr. Steven Gundry
  That's number one. Uh, the evidence that the polyphenols in olive oil, if you really, you know, wanted to live well, uh, for a very long time, olive oil is the key. Two of the blue zones, actually three if you count the Achierolis, use a liter of olive oil per week.
9. LHLewis Howes
  [laughs]
10. SGDr. Steven Gundry
  Now, that's a lot of olive oil. Uh, it's like 10 to 12 tablespoons a day. So there's a beautiful study out of Spain that I talk about where you took 65-year-old people, and we'll dumb it down real quick. Two groups. One group had to use a liter of olive oil per week for five years, and they changed their olive oil once a week at the clinic. The other group had to eat a low-fat Mediterranean diet.
11. LHLewis Howes
  Hmm.
12. SGDr. Steven Gundry
  Both Mediterranean diets of Spain. At the end of five years, the olive oil group had better memory, had improved memory than when they started. The low-fat group lost memory. The women in the olive oil group had a 67% less incidence of breast cancer than the low-fat group People in both groups who had coronary artery disease, the group that got the olive oil had a 30% less incidence of new events versus the group that had the low-fat diet.
13. LHLewis Howes
  Mm.
14. SGDr. Steven Gundry
  And so if, you know, three blue zones and this study doesn't convince you that you better b- get olive oil into you, olive oil bu- grows brain cells. And it's not the oil-
15. LHLewis Howes
  Wow
16. SGDr. Steven Gundry
  ... per se, it's actually the polyphenols in olive oil. Olive oil, the polyphenols literally make your blood vessels slippery, and I've actually published data on this, that your blood vessels, you cannot stick cholesterol to blood vessels if you have olive oil in your system.
17. LHLewis Howes
  Huh.
18. SGDr. Steven Gundry
  Yeah. So, you know, drink the dumb stuff. Pour it-
19. LHLewis Howes
  Do you drink it?
20. SGDr. Steven Gundry
  Yeah, I do.
21. LHLewis Howes
  Wow.
22. SGDr. Steven Gundry
  Yeah. I take a shot of it.
23. LHLewis Howes
  I think Craig's always talking about-
24. SGDr. Steven Gundry
  Yeah
25. LHLewis Howes
  ... how he can drink as much as possible.
26. SGDr. Steven Gundry
  But what I would urge people to do is y- so you can cook in olive oil. This myth that olive oil oxidizes when you cook it is, is one of the worst internet myths there is.
27. LHLewis Howes
  Really?
28. SGDr. Steven Gundry
  It turns out that olive oil is the least oxidizable oil. It's even better than avocado oil or coconut oil. It does not oxidize.
29. LHLewis Howes
  Oxidize meaning, like, evaporate?
30. SGDr. Steven Gundry
  No, o-
20:27 – 36:27
Fiber, Fermented Foods, Cheese and Mitochondrial Uncouplers
1. LHLewis Howes
  So what would be the main ingredients or food of the new style of keto diet that you're recommending? What would be the, the 10 main foods we should be eating then within that diet?
2. SGDr. Steven Gundry
  So here's another really cool thing.
3. LHLewis Howes
  Yeah.
4. SGDr. Steven Gundry
  Um, the principle ketone that we use once we're in ketosis is a fat called beta-hydroxybutyrate.
5. LHLewis Howes
  Okay.
6. SGDr. Steven Gundry
  And a lot of people have seen it as BHB.
7. LHLewis Howes
  Okay.
8. SGDr. Steven Gundry
  Right? That is made from butyrate, which is made from, uh, prebiotic fiber being digested by our gut bacteria into postbiotics. And these short-chain fatty acids, like butyrate, are a product of prebiotic fiber digestion. So one really easy way to make the substrates of ketones is to eat a high-fiber diet.
9. LHLewis Howes
  Mm.
10. SGDr. Steven Gundry
  Soluble fiber.
11. LHLewis Howes
  Yeah.
12. SGDr. Steven Gundry
  So, you know, asparagus, uh, the root vegetables, leeks, onions, garlic, um, the chicory family vegetables-
13. LHLewis Howes
  Mm
14. SGDr. Steven Gundry
  ... uh, radicchio, chicory, frisee, Belgian endive. I just had a big radicchio salad last night. Um, so those actually make the precursors for what we're looking for.
15. LHLewis Howes
  Okay.
16. SGDr. Steven Gundry
  Here, uh, ever hear of apple cider vinegar?
17. LHLewis Howes
  Of course.
18. SGDr. Steven Gundry
  Of course.
19. LHLewis Howes
  Yeah.
20. SGDr. Steven Gundry
  Uh-
21. LHLewis Howes
  I don't like it, but
22. SGDr. Steven Gundry
  ... ever wanna know how apple cider vinegar works?
23. LHLewis Howes
  Tell me.
24. SGDr. Steven Gundry
  It turns out it is-
25. LHLewis Howes
  People swear by apple cider vinegar.
26. SGDr. Steven Gundry
  Yeah. So it is a short-chain fatty acid-
27. LHLewis Howes
  Okay
28. SGDr. Steven Gundry
  ... called acetic acid or acetate, and it just so happens to be a backbone for making a ketone aceto a- uh, acetoacetate. But more importantly, both butyrate and acetic acid are mitochondrial uncouplers in their own right.
29. LHLewis Howes
  Mm-hmm.
30. SGDr. Steven Gundry
  So have yourself some apple cider vinegar.
36:27 – 46:48
Immune Support: Vitamin D, Vitamin C and Probiotics
1. LHLewis Howes
  So no simple carbs. Essentially, if it's in a package, it's probably not good. No sugar, it suppresses the immune system. What else? Um, either-
2. SGDr. Steven Gundry
  So and you-
3. LHLewis Howes
  ... hurts the immune system or what boosts the immune system?
4. SGDr. Steven Gundry
  Yeah, so what boosts the immune system? It turns out that, um, olive oil.
5. LHLewis Howes
  Mm-hmm.
6. SGDr. Steven Gundry
  The polyphenols in olive oil actually really boosts the immune system. So do components of mushrooms. And, you know, I, I make one and we'll get you some called MVitality, which is a mushroom extract. But mushrooms in general, even the humble button mushroom, will actually boost your immune system. And it does that actually by having the sort of complex sugars that your gut bacteria really, really like
7. LHLewis Howes
  Wants and needs
8. SGDr. Steven Gundry
  ... exactly and so it's more of an indirect effect. You give your gut bacteria what they want and need. They in turn will tell the immune system, "Hey, we got this."
9. LHLewis Howes
  Mm-hmm.
10. SGDr. Steven Gundry
  And, you know, "Relax and enjoy yourself."
11. LHLewis Howes
  Wow.
12. SGDr. Steven Gundry
  The other thing, every human being that I see initially with leaky gut or autoimmune disease has a low vitamin D level.
13. LHLewis Howes
  Mm-hmm.
14. SGDr. Steven Gundry
  Uh, I had Mark Hyman on my podcast-
15. LHLewis Howes
  That's great
16. SGDr. Steven Gundry
  ... recently and Mark has never seen vitamin D toxicity.
17. LHLewis Howes
  Mm.
18. SGDr. Steven Gundry
  I have been measuring vitamin D levels for over 20 years now. I have never seen vitamin D toxicity. Uh, I-
19. LHLewis Howes
  You can't have too much necessarily.
20. SGDr. Steven Gundry
  I, yeah, I have yet to see it. Uh-
21. LHLewis Howes
  Right
22. SGDr. Steven Gundry
  ... could it exist?
23. LHLewis Howes
  I mean, if you have a whole bottle a day, maybe it might kill you.
24. SGDr. Steven Gundry
  Yeah. Well, and actually, Dr. Holick from, uh, Boston University, who's really the world expert on vitamin D, has seen it only once and that was in a physician who by accident was taking a million international m- units of vitamin D3 a day for six months. That's a lot.
25. LHLewis Howes
  That's a lot. [laughs]
26. SGDr. Steven Gundry
  Now-
27. LHLewis Howes
  What is that, a whole cup full a day or something?
28. SGDr. Steven Gundry
  Yeah. Well, he, he had been getting it from a compounding pharmacist-
29. LHLewis Howes
  Okay
30. SGDr. Steven Gundry
  ... and it had been mislabeled.
46:48 – 52:26
Lectin-Free Swaps: Pasta, Sweeteners and Nuts
1. LHLewis Howes
  What would be some of the alternative foods that we could eat and consume if we got rid of all these? Because it sounds to me I'm just eating broccoli and cauliflower all day.
2. SGDr. Steven Gundry
  No, so-
3. LHLewis Howes
  So what are some of the alternatives that are also-
4. SGDr. Steven Gundry
  I mean-
5. LHLewis Howes
  ... okay
6. SGDr. Steven Gundry
  ... there are great pastas out there made out of cassava flour.
7. LHLewis Howes
  Mm-hmm.
8. SGDr. Steven Gundry
  I make one at Gundry MD made out of sorghum flour.
9. LHLewis Howes
  Okay.
10. SGDr. Steven Gundry
  Uh, again, have no relationship. Jovial makes phenomenal pastas out of cassava flour.
11. LHLewis Howes
  Cassava flour.
12. SGDr. Steven Gundry
  Cassava. Yeah. It's, uh, like tarot root.
13. LHLewis Howes
  Oh.
14. SGDr. Steven Gundry
  And I tell you, I actually, one of the restaurants, uh, Italian restaurants in Montecito keeps, you know, cassava pasta for me, and I just had a big bowl of penne pasta a couple nights ago.
15. LHLewis Howes
  And it doesn't affect your-
16. SGDr. Steven Gundry
  No.
17. LHLewis Howes
  You don't feel like this-
18. SGDr. Steven Gundry
  No
19. LHLewis Howes
  ... this-
20. SGDr. Steven Gundry
  And it's got the mouth-
21. LHLewis Howes
  ... you know, gluten hangover and-
22. SGDr. Steven Gundry
  No. And it's got this mouth feel. Uh, it, it, it's really good now. It's, you know, al dente. So the idea that you have to, you know, suffer these things is, is old school. And I think one of the, one of the big benefits of The Plant Paradox being so popular is that c- consumers wanted alternatives-
23. LHLewis Howes
  Mm-hmm
24. SGDr. Steven Gundry
  ... and companies rise to the occasion.
25. LHLewis Howes
  Right. Started making this-
26. SGDr. Steven Gundry
  And they're making lots of stuff.
27. LHLewis Howes
  Okay.
28. SGDr. Steven Gundry
  There's lots of now pasta sauces, peeled and de-seeded tomatoes. You know, again, there's lots of pressure cooked beans. So, um, it's actually, it's been exciting to watch, um, these things come about.
29. LHLewis Howes
  Right. What about, uh, so what other foods? We've got the cassava flour pasta. What about, I mean ...
30. SGDr. Steven Gundry
  So there's actually increasingly now a lot of fairly safe ice creams out there that, uh, can use, uh, alternative like coconut milk as an example.
52:26 – 1:21:19
The Keto Code: Ketones as Signals and Mitochondrial Uncoupling
1. LHLewis Howes
  What do you think is the best diet or food eating plan to go on to help you reverse age?
2. SGDr. Steven Gundry
  Um, believe it or not, my keto, my n- new keto program.
3. LHLewis Howes
  Really?
4. SGDr. Steven Gundry
  Yeah.
5. LHLewis Howes
  To help you reverse-
6. SGDr. Steven Gundry
  To reverse-
7. LHLewis Howes
  For-
8. SGDr. Steven Gundry
  ... to re- re-
9. LHLewis Howes
  Wow
10. SGDr. Steven Gundry
  ... reverse age.
11. LHLewis Howes
  Why do you think that? What's the difference between that and the, the Plant Paradox diet?
12. SGDr. Steven Gundry
  So this is the Plant Paradox taken to its kind of ultimate conclusion. You know, I, I... The Plant Paradox had a ketogenic program.
13. LHLewis Howes
  Mm-hmm.
14. SGDr. Steven Gundry
  Um, but people were shocked with the amount of carbohydrates that were available to them in my ketogenic program.
15. LHLewis Howes
  Hmm.
16. SGDr. Steven Gundry
  And nobody could quite figure out why, but it was really effective, particularly at losing weight.
17. LHLewis Howes
  [clears throat]
18. SGDr. Steven Gundry
  And I didn't even realize why until, uh, I was writing The Energy Paradox, and then it was like, "Oh my gosh, why this works has been sitting here in plain sight, and I didn't see it." And no keto expert has ever seen it because we've all been kind of led down the garden path that ketones and being in ketosis is, you know, it's a miracle fuel-
19. LHLewis Howes
  Mm-hmm, it burns fat
20. SGDr. Steven Gundry
  ... and your fat-- Yeah, burns fat and makes you an efficient fat burner.
21. LHLewis Howes
  Right.
22. SGDr. Steven Gundry
  And let's look at it this way. If you become an efficient fat burner, which is what every keto says that you will be, efficiency means you get more out of something, uh, you get more efficiency. In other words, uh, if you wanna save gas, you buy a Toyota Prius, which-
23. LHLewis Howes
  Mm-hmm
24. SGDr. Steven Gundry
  ... is very efficient at getting the most miles-
25. LHLewis Howes
  Mm-hmm
26. SGDr. Steven Gundry
  ... out of a gallon of gas. On the other hand, if you want to be fuel inefficient, then you buy a Ferrari-
27. LHLewis Howes
  Mm-hmm
28. SGDr. Steven Gundry
  ... which is really good at wasting gas.
29. LHLewis Howes
  Mm-hmm.
30. SGDr. Steven Gundry
  Now, there might be other reasons to have a Ferrari rather than a Prius-
1:21:19 – 1:31:12
Time-Restricted Eating, Intermittent Ketosis and Vitamin C
1. SGDr. Steven Gundry
  Final thought. So why does intermittent fasting work so well? In The Energy Paradox, I wrote about these fascinating, uh, studies w- uh, with Dr. De Cabo from the NIH who was convinced that calorie restriction didn't provide the benefits because of calorie restriction. He thought that there was another mechanism, and in animals what we do when we calorie restrict the animals is we give them their 30% less food portion once a day. We, we put it out.
2. LHLewis Howes
  Yeah.
3. SGDr. Steven Gundry
  Here you go. That's it. When you're getting 30% less food, you eat what you got very quickly.
4. LHLewis Howes
  Right now.
5. SGDr. Steven Gundry
  Right now.
6. LHLewis Howes
  Yeah. [laughs]
7. SGDr. Steven Gundry
  It's gone. And he thought that what was happening was that the calorie restricted animals were actually eating much quicker, and they were fasting for a longer period of time during every 24 hours.
8. LHLewis Howes
  Mm-hmm.
9. SGDr. Steven Gundry
  So-
10. LHLewis Howes
  They weren't nibbling throughout the day.
11. SGDr. Steven Gundry
  Exactly. And so he set up an experiment where he would give animals calorie restricted food, or he would give animals regular food to eat all day, but the third group he would put out their food only once a day at 3:00 in the afternoon. It would be a full s- full day's portion. But it turns out that these mice who could only start eating at 3:00 in the afternoon only ate for about 10 hours before it was gone. The other guys nibbled all day long. They got to eat all day long. When they looked at all the results, it turns out that the time restricted mice lived 11% longer than the guys who munched all day. The calorie restricted time restricted mice lived about 30% longer.
12. LHLewis Howes
  Mm.
13. SGDr. Steven Gundry
  But if you do the math, if we timed restricted like a mouse, we would get an extra 10 years of good life.
14. LHLewis Howes
  Really?
15. SGDr. Steven Gundry
  10 years. Okay, so what's happening?
16. LHLewis Howes
  What does that mean, time restricted?
17. SGDr. Steven Gundry
  In a-
18. LHLewis Howes
  Only eat in a certain amount of time
19. SGDr. Steven Gundry
  ... Yeah, so only eat in a certain amount of time. So here's the deal. Normally after about eight hours of not eating, we start producing ketones n- n- normally, and those ketones, remember, are not a fuel. They are a signaling molecule t- to m- make your mitochondria protect themselves.
20. LHLewis Howes
  Mm-hmm.
21. SGDr. Steven Gundry
  We reach maximal ketosis after about 12 hours, and so if you go a 12-hour window, you're getting a nice effect of ketones. But let's suppose we push that out an additional four hours to a 16-hour fasting.
22. LHLewis Howes
  Okay.
23. SGDr. Steven Gundry
  Now we've got a good actually 10 hours of s- ketone production telling our mitochondria to uncouple and protect themselves. So it works out from Dr. Matheson who worked from the NIH that probably for us a six-hour eating window may be perfect, so an 18-hour-
24. LHLewis Howes
  Mm
25. SGDr. Steven Gundry
  ... fasting window. Now, why shouldn't we, if that's so good for us, why shouldn't we be in ketosis 24/7? The problem is, is the sweet spot, the Goldilocks rule. Continuous ketosis starts to impact muscle, uh, production because if you're always in ketosis, your mitochondria are being told that this is, you know, we're starving to death. Protect yourself. Forget about those muscles. They don't, you know, who cares about them? Protect yourself and don't make muscle protein.
26. LHLewis Howes
  Mm-hmm.
27. SGDr. Steven Gundry
  Make protein for yourself, and make sure the muscles don't get anything by producing insulin resistance so the whatever is around can't get into the muscles.
28. LHLewis Howes
  Right.
29. SGDr. Steven Gundry
  So that's why continuous ketosis is so dumb and dangerous and why intermittent ketosis is so important on a 24-hour basis.
30. LHLewis Howes
  Yeah. Well, it s- just seems really hard to be always in ketosis. It's like how does your brain function-
1:31:12 – 1:45:27
Quick Longevity List: DHA, Polyphenols, Telomeres and mTOR
1. SGDr. Steven Gundry
  Okay. Next is you gotta get some form of long chain omega-3 fat, be- better known as fish oil.
2. LHLewis Howes
  Mm.
3. SGDr. Steven Gundry
  And vegans have no excuse anymore. There is algae-based DHA and EPA. But here's the deal. Your brain, uh, is about 70% fat. So if you want to call me a fat head, you know I, I will bat you.
4. LHLewis Howes
  You'll take it. Yeah, yeah.
5. SGDr. Steven Gundry
  And, uh, I can just see now the internet lighting up and-
6. LHLewis Howes
  Memes
7. SGDr. Steven Gundry
  ... everybody is a f-
8. LHLewis Howes
  Yeah. [laughs]
9. SGDr. Steven Gundry
  Fat head. So half of the fat in your brain is actually an omega-3 fat called DHA. So half, basically half of your brain-
10. LHLewis Howes
  Mm-hmm
11. SGDr. Steven Gundry
  ... is fish oil.
12. LHLewis Howes
  Wow.
13. SGDr. Steven Gundry
  And as I talk about in The Longevity Paradox, you look at people, what are called the omega-3 index, which basically looks at how much DHA you have in you over the past two months. People with the highest omega-3 index have the largest brains and the largest areas of memory, the hippocampus. People with the lowest levels of DHA have the most shrunken brains and the smallest memor- em- memory areas, hippocampus
14. LHLewis Howes
  Mm-hmm
15. SGDr. Steven Gundry
  So mom was right when she said fish is brain food. You know, she was absolute-- She didn't know why it was, but we now know it's DHA is really what makes your brain.
16. LHLewis Howes
  So sushi's good.
17. SGDr. Steven Gundry
  Sushi is actually not a good idea.
18. LHLewis Howes
  Oh, wow.
19. SGDr. Steven Gundry
  Most of the people I see with high mercury levels are sushi eaters or dentists. Uh, so and particularly-
20. LHLewis Howes
  Wow
21. SGDr. Steven Gundry
  ... sashimi grade tuna.
22. LHLewis Howes
  God, it's so good though.
23. SGDr. Steven Gundry
  You just wanna, you just kinda-
24. LHLewis Howes
  So good
25. SGDr. Steven Gundry
  ... wanna stay away from it.
26. LHLewis Howes
  Ah, sugarfish-
27. SGDr. Steven Gundry
  Sorry
28. LHLewis Howes
  ... is amazing though.
29. SGDr. Steven Gundry
  Yeah. Tono and um-
30. LHLewis Howes
  And it's got the grains too.
1:45:27 – 1:51:36
Leaky Gut, Immunity and Bacterial Signals to the Body
1. SGDr. Steven Gundry
  Our gut is leaky so that our cops are always on hyper alert.
2. LHLewis Howes
  Mm
3. SGDr. Steven Gundry
  So a little benign little peanut lectin comes in now-
4. LHLewis Howes
  It breaks through
5. SGDr. Steven Gundry
  ... and the cops go, "Oh my gosh," you know, "Kill it. Kill it"
6. LHLewis Howes
  Right
7. SGDr. Steven Gundry
  And that's why we got EpiPens with all of our little kids.
8. LHLewis Howes
  Wow.
9. SGDr. Steven Gundry
  Now, the same thing happens. We, most of us, number one, don't have a great microbiome that is able to fend off viruses, fend off bacteria like they should.
10. LHLewis Howes
  Mm
11. SGDr. Steven Gundry
  And after all, they are defending their home.
12. LHLewis Howes
  Right
13. SGDr. Steven Gundry
  But more importantly probably, because most of us have leaky gut, most of our immune system that should be up in our nose and our mouth protecting us against a virus is down in our gut d- attacking whatever's coming through the wall of our gut, and it's completely distracted. Now, where I'm going with this is you hear on the news that people with chronic medical conditions are the people who are most susceptible to viruses in general, to the flu-
14. LHLewis Howes
  It's true
15. SGDr. Steven Gundry
  ... to whatever. And well, why is that? Why, why would having high blood pressure-
16. LHLewis Howes
  Mm-hmm
17. SGDr. Steven Gundry
  ... make you susceptible, more susceptible to dying from a virus? That actually doesn't make any sense. But if having high blood pressure-
18. LHLewis Howes
  [clears throat]
19. SGDr. Steven Gundry
  ... is actually a sign that you have a leaky gut, and that most of your immune system is actually down in your gut rather than patrolling the periphery like it should, and your immune system is ... I mean, all the troops are down distracted, then it makes completely sense-
20. LHLewis Howes
  Mm
21. SGDr. Steven Gundry
  ... that you would be susceptible to this
22. LHLewis Howes
  Yeah, yeah
23. SGDr. Steven Gundry
  And let me give you a great story.
24. LHLewis Howes
  Yeah. [laughs]
25. SGDr. Steven Gundry
  Years ago, years ago, I was at the, uh ... I present a lot of papers at the, uh, microbiota meeting in Paris every year, and there was a fascinating paper that, um, there are smelling neurons, olfactory neurons, you know, th- that live in our nose, that live in our kidneys and live in our heart. And you, and you go, "Well, why would I need ... Why would my kidneys need to smell anything? Why would my heart need to smell anything?" And it actually intrigued me until I realized in writing my next book, which is called The Energy Paradox, that these smelling organs in our kidneys and our heart smell bacterial farts-
26. LHLewis Howes
  Mm
27. SGDr. Steven Gundry
  ... the fermentation products of bacteria. And they can smell good farts, and they can smell bad farts.
28. LHLewis Howes
  Mm
29. SGDr. Steven Gundry
  And if they smell bad bacteria farts, they actually activate the blood pressure system to make your blood ves- vessels more rigid and give you-
30. LHLewis Howes
  Mm
1:51:36 – 2:03:16
Nut Butter, Milk, Spinach Lectins and Carb Labels
1. LHLewis Howes
  I'm trying to figure out the solution to my peanut butter problem. What's the nut butter that I can eat that's actually okay?
2. SGDr. Steven Gundry
  So, uh-
3. LHLewis Howes
  Is there one?
4. SGDr. Steven Gundry
  Yeah, so w- interestingly enough, we have a number of people with rheumatoid arthritis who react to the peel of an almond.
5. LHLewis Howes
  Mm.
6. SGDr. Steven Gundry
  There is a lectin in the peel of almonds.
7. LHLewis Howes
  So you take the peel off.
8. SGDr. Steven Gundry
  So you take the peel off and so-
9. LHLewis Howes
  So the, these skinned almonds are okay?
10. SGDr. Steven Gundry
  Yeah, so like Marcona almonds, and you can find them.
11. LHLewis Howes
  Really?
12. SGDr. Steven Gundry
  Yeah. And-
13. LHLewis Howes
  It shouldn't be an issue then
14. SGDr. Steven Gundry
  ... it shouldn't be an issue, yeah. So, um, if you're gonna choose-
15. LHLewis Howes
  That's interesting
16. SGDr. Steven Gundry
  ... yeah, so walnuts are a great choice. Pistachios are a great choice.
17. LHLewis Howes
  Every time I eat a walnut, I sneeze.
18. SGDr. Steven Gundry
  Ah, so there are some tannins in walnuts that certain people react to.
19. LHLewis Howes
  [laughs]
20. SGDr. Steven Gundry
  So stay with, stay with pistachios. Uh, macadamia nuts.
21. LHLewis Howes
  I love macadamia nuts.
22. SGDr. Steven Gundry
  Yeah, they're really good. Um-
23. LHLewis Howes
  Okay. Mac nuts are okay.
24. SGDr. Steven Gundry
  Yeah, so but yeah, so get yourself some peeled almonds.
25. LHLewis Howes
  I'm gonna do that now.
26. SGDr. Steven Gundry
  Try it.
27. LHLewis Howes
  Okay. Uh, you said American milk is something that we should not have in order to fix leaky gut.
28. SGDr. Steven Gundry
  Yeah.
29. LHLewis Howes
  Is there such thing as non-American milk that is okay to drink?
30. SGDr. Steven Gundry
  Yeah, so most people can have sheep milk, can have goat milk. Interestingly enough, uh, goat milk, uh, traditionally was called mother's milk because the con- the components in goat milk are very different than-
2:03:16 – 2:16:27
Future Science, Meat Concerns and the Pig Heart Transplant
1. LHLewis Howes
  What do you think, I mean, a lot of research has changed since you wrote The Plant Paradox. I mean, new research comes out in the world-
2. SGDr. Steven Gundry
  Sure
3. LHLewis Howes
  ... as more people are studying these things-
4. SGDr. Steven Gundry
  Yeah
5. LHLewis Howes
  ... around health. What do you think is going to evolve in the next five to 10 years, like, that hasn't come out yet, that is going to be the next new science in five to 10 years, that maybe you're testing or you're seeing other people testing or you just have a hunch about?
6. SGDr. Steven Gundry
  Well, I think, uh, one of the things, um, that is interesting is this whole, uh, food sensitivity idea-
7. LHLewis Howes
  Okay
8. SGDr. Steven Gundry
  ... that we could be eating what would normally be, what would seem to be very healthy food, like, say, broccoli.
9. LHLewis Howes
  Yes.
10. SGDr. Steven Gundry
  And yet if we have a leaky gut, that broccoli in itself could be our enemy initially.
11. LHLewis Howes
  Interesting. Interesting.
12. SGDr. Steven Gundry
  And I think it actually, it, it, it's fascinating when I do, and I do it more and more now, with, with people who have really followed the rules pretty well, but ... And have gotten better, but they're not all the way. When we do, you know, the leaky gut test and the food sensitivity test, it go- it flashes and people go, "Oh, you know, oh my gosh, you know, um, I can tell you, you know, when I have ginger, uh, you know, I don't like ginger. It bothers me." And yet ginger is really healing.
13. LHLewis Howes
  Mm-hmm.
14. SGDr. Steven Gundry
  We have tons of people who react to ginger. Or they'll say, "Oh, yeah, you know, I knew that I didn't like this. I didn't know why, but, you know, there it is."
15. LHLewis Howes
  Mm-hmm.
16. SGDr. Steven Gundry
  So I think we can really, you know, kinda customize, um, people for, you know-
17. LHLewis Howes
  Interesting
18. SGDr. Steven Gundry
  ... this. And I think, you know, this is not new, but I think the more we come to realize this, um, you know, Hippocrates said 2,500 years ago that all disease begins in the gut.
19. LHLewis Howes
  Yeah.
20. SGDr. Steven Gundry
  And the guy was right. And I think what we are beginning to realize is you name the disease, uh, it's from something going on in the gut, leaky gut. I now think heart disease is from leaky gut. It's just the manifestation. So, you know, and I paraphrase Hippocrates-
21. LHLewis Howes
  Right
22. SGDr. Steven Gundry
  ... all disease begins in the gut, but all disease can end in the gut-
23. LHLewis Howes
  That's true
24. SGDr. Steven Gundry
  ... when we fix it.
25. LHLewis Howes
  Yeah.
26. SGDr. Steven Gundry
  Which I think, to me, is really empowering.
27. LHLewis Howes
  Food is medicine.
28. SGDr. Steven Gundry
  Yeah.
29. LHLewis Howes
  It can kill you or it can heal you.
30. SGDr. Steven Gundry
  Very true.
2:16:27 – 2:41:53
Plant Paradox: Lectins, Nightshades and Peanuts
1. SGDr. Steven Gundry
  So the plant paradox is that there's certain plants that absolutely, positively do not want us to eat them.
2. LHLewis Howes
  At all.
3. SGDr. Steven Gundry
  At all.
4. LHLewis Howes
  In any circumstance.
5. SGDr. Steven Gundry
  Under any circumstance.
6. LHLewis Howes
  Whether you cook them or chop them-
7. SGDr. Steven Gundry
  They-
8. LHLewis Howes
  ... or slice them or skin them, doesn't matter.
9. SGDr. Steven Gundry
  They were here first, and they had it really great before animals arrived, 'cause nobody wanted to eat them. And-
10. LHLewis Howes
  [laughs]
11. SGDr. Steven Gundry
  ... my, you know, my, my research at Yale was in human evolutionary biology, so plants have the same evolutionary drive as animals.
12. LHLewis Howes
  Mm.
13. SGDr. Steven Gundry
  They wanna grow, and they wanna have babies, seeds.
14. LHLewis Howes
  They wanna protect themselves.
15. SGDr. Steven Gundry
  And they wanna protect themselves.
16. LHLewis Howes
  They don't wanna die.
17. SGDr. Steven Gundry
  They, exactly.
18. LHLewis Howes
  Right.
19. SGDr. Steven Gundry
  So when animals arrived, they had a problem, 'cause animals can run, they can hide, they can fight, but plants are stuck. But plants are chemists of incredible ability.
20. LHLewis Howes
  Mm.
21. SGDr. Steven Gundry
  So they can turn sunlight into matter, like around your wall here.
22. LHLewis Howes
  Wow.
23. SGDr. Steven Gundry
  And so what they use is chemical w- warfare to actually-
24. LHLewis Howes
  Defend themselves
25. SGDr. Steven Gundry
  ... defend themselves.
26. LHLewis Howes
  Yeah.
27. SGDr. Steven Gundry
  And to even make animals do their bidding, um-
28. LHLewis Howes
  Huh
29. SGDr. Steven Gundry
  ... because, for instance, you know, just throw out an example, most plants want you to eat their fruits, because the fruit contains-
30. LHLewis Howes
  To reseed them
2:41:53 – 3:03:04
Healing Leaky Gut, Food Sensitivities and Reversing Heart Disease
1. SGDr. Steven Gundry
  Originally, The Plant Paradox program was called The Matrix.
2. LHLewis Howes
  Mm.
3. SGDr. Steven Gundry
  After the movie.
4. LHLewis Howes
  Mm-hmm.
5. SGDr. Steven Gundry
  And my editors-
6. LHLewis Howes
  Wow
7. SGDr. Steven Gundry
  ... at Harper Collins thought it was kind of too, uh, macho, manly.
8. LHLewis Howes
  Yeah.
9. SGDr. Steven Gundry
  Uh, you know, not touchy feely enough. True story.
10. LHLewis Howes
  Right. [laughs]
11. SGDr. Steven Gundry
  And, uh, so we called it The Plant Paradox, and the rest is history. But, uh, originally, almonds were not allowed on the program because I had a ton of people with autoimmune diseases that almonds, they would react to, even almond flour.
12. LHLewis Howes
  Mm.
13. SGDr. Steven Gundry
  But, uh, The Plant Paradox, you know, take away a lot of stuff, and my editor said, "Hey, come on, you're a mean guy, you know? Give something, you know, give us something." I said, "Well, almonds, the peel of the almond has the majority of the lectins. So I tell you what, let's have, you know, blanched-
14. LHLewis Howes
  Peel, yeah
15. SGDr. Steven Gundry
  ... yeah, peeled almonds, like Marcona almonds. That's why-
16. LHLewis Howes
  Those are good
17. SGDr. Steven Gundry
  ... those people do that.
18. LHLewis Howes
  Yeah.
19. SGDr. Steven Gundry
  Um, and let's give them blanched almond flour." Okay. And everybody's happy. So and it works for 90% of people who just pick up The Plant Paradox-
20. LHLewis Howes
  Mm-hmm
21. SGDr. Steven Gundry
  ... with an autoimmune disease. They resolve their issues-
22. LHLewis Howes
  Mm
23. SGDr. Steven Gundry
  ... without even visiting me. But about 10% of people, even visiting me, playing by the rules, still, they're better. We can measure that they're better on their leaky gut, but they're not all the way. And so we do these tests called food sensitivity tests.
24. LHLewis Howes
  Mm-hmm.
25. SGDr. Steven Gundry
  Now, that's totally different than food allergy tests. Food sensitivity, believe it or not, basically says that if you've got spaces in the wall of your gut, that undigested food particles like, let's just use almonds-
26. LHLewis Howes
  Mm-hmm
27. SGDr. Steven Gundry
  ... which would normally be digested into simple sugars, simple fats, simple amino acids and absorbed through the wall. Now, pieces of food can potentially go across the wall undigested.
28. LHLewis Howes
  Mm.
29. SGDr. Steven Gundry
  And your immune system says, "What the heck? I've never seen a piece of broccoli before."
30. LHLewis Howes
  [laughs]