Top 10 FOODS You Absolutely Should NOT Eat To Live Longer

Hello Health Champions. Today we're going to talk  about the top 10 foods you absolutely do not want  

to eat if you want to have a long and healthy life  and these are in no particular order but we're  

going to jump straight in and number one would  be sugar on this list and there's so many things  

wrong with sugar I can't cover them all but for  one thing it's empty calories meaning if you get  

calories but no real nutrition you will tend to  overeat secondly it raises glucose blood glucose  

because 50 percent of sugar is glucose and when  blood glucose goes up it also triggers insulin if  

we eat a lot of this a long time for regular time  then we will tend to develop insulin resistance  

so that's the first half of insulin resistance  the second part most people don't realize but  

half of sugar is fructose and fructose doesn't  raise blood sugar per se but fructose causes  

non-alcoholic fatty liver disease and there are  two things that humans consume that clog up the  

liver that overwhelm the liver one is alcohol and  the other is fructose so there's no other tissue  

in the body that can process and break down  alcohol and fructose so if you eat 100 grams  

of food then you can spread that food food out  evenly over all of the body cells if it is fat or  

glucose or protein but alcohol and fructose have  to be going through the liver and if you weigh 200  

pounds and you have a three pound liver then the  potential to overwhelm the liver is about 70 times  

greater with alcohol and fructose than it is with  other sources of calories so this is why we want  

to avoid fructose so much and why sugar acts to  create insulin resistance in two different ways by  

raising blood sugar and by causing non-alcoholic  fatty liver disease and it's kind of ironic that  

it's become this way because sugar is one of the  most natural molecules that there is it's there's  

a little bit in almost every form of food that we  eat the problem is that we're eating way way way  

too much so if you are metabolically healthy  if you don't have a condition you don't have  

a disease and you're at your ideal weight  you can probably eat 10 to 20 grams  

per day and be totally fine which is  what humans have done for several hundred  

years until the very last century here  when it's been increasing dramatically  

the guidelines say about 50 grams per day  and I believe that is way way too much and  

once we get up to over a hundred gram which  is the average of which people actually eat  

then that is a pure disaster that's causing the  epidemic of degenerative disease and metabolic  

disease that we're facing today so most diseases  actually caused by sugar and by the fact that we  

eat so much even though it is a natural molecule  and a tiny tiny amount should be okay in theory  

if we start eating a lot then it's a disaster  but what about moderation can you eat a little  

bit and be fine and the answer is it's different  for different people it's going to work for some  

people like I said if you're healthy and you're  metabolically fine and you can have a teaspoon  

or two or three to throughout the day and it  doesn't trigger any other Cravings or overeating  

then you're probably fine but for a lot of people  sugar is like alcohol to an alcoholic that if you  

have just a little bit it sets off it spins out of  control and you got to have more and more and more  

so if that's the case then you have to be honest  with yourself and you probably need to cut it  

out entirely but then there's always these people  who watch some videos and then they come back and  

comment and they say oh that's too extreme that's  not how it works and they tell me about their  

grandparents or some relative who my grandpa lived  to be a hundred and five and he never took care of  

himself he never exercised he ate red meat bacon  and eggs and all the things that are supposed to  

be bad for you but not really and he ate sugar and  he smoked and he drank so out of this list it's  

really the smoking is probably the worst and the  sugar would be second and drinking is all right in  

moderation the red meat the bacon and the eggs are  totally fine if they are raised in a healthy and  

natural way if the animal was healthy and you  didn't add a bunch of sugar or chemicals then  

there's nothing wrong with these foods but again  people give these examples and they point out that  

some people live for a long long time despite  not really taking good care of themselves so  

first of all these people have excellent genetics  but then we also have to ask is it really the  

food that is doing it or is it the fact that they  despite eating this food they did not develop any  

metabolic or inflammatory condition because that's  really what this is all about that if you can eat  

these things and not have any major metabolic  or inflammatory problem then that's not going to  

shorten your life significantly and also when our  grandparents grew up the notion of moderation was  

completely different so if they had a soda there  might have been a six ounce soda twice a week not  

two gallons a week or a six pack every couple of  days so moderation is something that has changed  

over time and also our grandparents didn't have  access to nearly the amount of processed food  

and sugar and they weren't exposed to as many  chemicals as we are either through preservatives  

and environmental pollutions we have to keep all  of those things in mind so as we talk about these  

foods to live longer we want to keep in mind  what the goal is because what Acts actually  

shortens life is metabolic disease non-alcoholic  fatty liver disease so if we can reduce metabolic  

disease if we can reduce inflammation if we  can reduce oxidative stress and toxicity then  

that is where we can be healthy and live a longer  life and metabolic disease have to do with sugar  

and carbohydrates that drive insulin caused as  fatty liver that clogs up the body that causes  

overeating and inflammation is partly caused by  metabolic disease but there are other things as  

well so if people have a sensitivity people have  allergies that also drives inflammation and if  

you have an inflammatory condition in your gut if  you have a leaky gut if you have poor microbiome  

then that can also increase inflammation so we  want to reduce that oxidative stress are things  

like emotional stress can contribute to that but  it's primarily things like smoking and chemicals  

in our environment that are going to cause the  oxidative stress and then there's other forms  

of toxicity like pesticides and environmental  pollution and why we want to avoid those is  

because they drive all the major diseases we call  these things different conditions like type 2  

diabetes cardiovascular disease stroke and cancer  but they really fall very much under the same  

umbrella which are driven by metabolic  disease inflammation oxidative stress  

and toxicity it's metabolic syndrome and  toxicity that really drive all of this  

so food can have a lot to do with that but and we  will talk about food but we also have to realize  

that there are many other factors as well that  we can't just look at our people our grandpa who  

lives to be a hundred and say that this is what  he did we have to look at the bigger picture so  

they have determined there are certain areas in  the world called Blue zones and these are areas  

where people on average live longer they live  a few years extra over the most other countries  

but also they have a higher number higher  percentage of people who reach a hundred years old  

and here's what they have found now a lot of  times people tell me that oh you shouldn't eat  

red meat because the people in the blue zones  are vegetarians and no they're not but more  

more than that we want to look at what are the  other factors just so we get the bigger picture  

so the things they have in common all these  areas is that they move naturally it's part  

of their lifestyle is to constantly keep moving  whether it's agriculture or they're just walking  

or doing things they're moving throughout the day  they don't have to go to the gym they don't have  

to pump iron but they constantly move they take  thousands and thousands and thousands of steps  

and move through a range of motion through  the day they also have a purpose it doesn't  

necessarily mean to be a CEO or make millions  but within their communities they have a purpose  

they also know how to downshift they know  how to work and then how to stop working  

and relaxing and winding down something that  a lot of modern people have lost that ability  

four they eat in moderation mostly because they  traditionally they didn't have a whole lot of  

food but also because they stick to Whole Food  that helps regulate their appetite much better  

number five they eat mostly plant-based because  again plants are what they grew and that's what  

was available and I believe that we should  eat a lot of plant food but I also think  

that it doesn't mean that we can't eat meat  what it really comes down to is that we want  

to eat the quality of food it's not so much  do we eat grain or potatoes or meat or fish  

it's the quality of those things and to what  degree we process and Destroy them that matters  

number six they drink wine they drink regular and  in moderation most days because wine is a part of  

their culture it's the beverage for the meal so  they have one or two glasses but they don't drink  

to excess they also have typically a strong faith  and a strong community that they're part of with  

that faith and they keep family together so their  parents and their grandparents typically stay in  

the same household for a lifetime which keeps  them very tight-knit and very close together  

they have a social network in addition to all  these different things they're very strong  

social networks that keep them engaged and of  course you have to on top of that if you want  

to reach 100 you have to also win the genetic  Lottery but I'm going through this list because  

I want to point out that we talk so much about  these people being vegetarians or meat eaters  

but in fact there's only two items here that have  to do with food and even there it's not whether  

you eat plants or meat it's about the quality and  moderation and the balance of Life as a whole and  

the second food you want to avoid is plant oils  and here I get a lot of comments also because  

people say well you promote olive oil and coconut  oil and then you say plant oils are bad so we have  

to understand the difference there as well that  the ones to avoid are soybean corn canola which  

is sometimes called rapeseed these are plants but  they're very very high in omega-6s and they're  

very very highly processed they're processed  with tremendous heat with a lot of pressure  

and sometimes even chemicals and solvents to get  the oil out of these grains and seeds and legumes  

Etc so it's not all plant oils it's how harshly  do we have to process them to get the oils out and  

that's the the real issue very highly processed  that makes them Ox that causes oxidative stress  

so on the other hand extra virgin olive oil  coconut oil palm oil are totally fine because  

they are very very high they're kind of soft  fruits soft plants and they're very high in fat  

so you don't have to apply tremendous pressure  and heat you can just squeeze a little bit and  

out comes the oil and people also often ask about  the palm oil because there's a lot of controversy  

around that and palm oil is totally fine what's  not fine is when they produce it there's a lot  

of talk about deforestation and child labor and  things like that so that's not the Palm oil's  

fault that's just greedy or or uninformed humans  who produce it that way but palm oil in itself is  

fine and make sure that you get a sustainable  palm oil if you're going to use that so extra  

virgin olive oil is mostly monounsaturated coconut  oil is mostly saturated and palm oil is about half  

and half so they use these in different types  of foods and if different products when they're  

looking for certain properties but the key again  is not whether it's monounsaturated or saturated  

that really doesn't matter as far as health goes  what matters is that they're minimally processed  

the third thing you want to avoid like the plague  is margarine so everything we said was wrong with  

the harshly processed plant oils still holds true  for margarine because that's the kind of oil they  

use but then they abuse it a little further and  they do something called partial hydrogenation  

which means they bombard it with hydrogens and in  doing that they create something called trans fat  

which is still unsaturated but it behaves a lot  like a saturated fat and here's how that works  

so if you have a fatty acid and we're getting  at just a tiny bit technical but I'm going to  

keep it simple I'm going to tie it together and  you'll understand exactly why I'm telling you this  

so there are carbons in a long chain and on each  side of the carbons we attach two hydrogens and if  

they're two hydrogens it's called fully saturated  and then we have two three four five six seven  

eight nine and it goes on and when it's fully  saturated we have hydrogens all the way however  

when something is unsaturated now we have carbons  with a double bond between them so here there's  

just one bond between the carbons if there's two  bonds now there's not room there's not enough  

connections to put hydrogens on all the carbons  so now instead of two hydrogens we only have one  

and here is when the hydrogens are on the same  side this is called CIS that's just a chemical  

notation meaning that they're on the same side  and what happens when they're on the same side  

is they push each other apart and we get a bent  molecule so this instead of being straight we  

get to the double bond and now that molecule is  bent so when it's unsaturated it is more liquid  

in room temperature and that's the difference  between oils and solid fats but when we create  

this artificial this industrial version of  hydrogenation then we keep the double bond  

but what happens is the hydrogens end up  on opposite sides so what that means is the  

molecule is still straight so we have a partially  unsaturated molecule so it should be bent but it's  

not anymore it's straight and the problem here is  we don't have enzymes to break this down this is  

a man-made fat it's a Franken food we have no way  of dealing with this at all and fortunately they  

have realized the trans fats are really really  bad but people still want to continue to do this  

manufacturers love to do this because it's cheap  they can use really cheap raw materials there's  

very little waste because once they hydrogenate  it the products become shelf stable they give  

them certain texture properties they're looking  for and it can stay on the shelf for a long long  

time so it saves them money so they want to use  these things and therefore they go to Every trick  

in the book when they can and very often you'll  see products that are called trans fat free and  

I've even seen ridiculous things like trans fat  free per serving what does that mean either it  

is trans fat free or it isn't right no they  reduce it they reduce the serving size to the  

point where the trans fats are less than 0.5 grams  per serving because now they can round it down to  

zero so if it has 0.49999999 then they can write  trans fat free or trans fat free per serving and  

it might still have 10 percent trans fats so just  be aware of that manufacturers are getting better  

but there's still some that like to deceive you  and the other thing that we want to understand is  

about natural trans fats because whenever I talk  about trans fats being so bad then some people  

say well meat must be really bad then because  there are natural trans fats in meat and if we  

look at it then these bonds these connections they  do look the same there's going to be a double bond  

two carbons and we're going to have hydrogens  on opposite sides the difference is that when  

Nature makes it then it puts it in a different  place so the industrial production keeps this  

double bond at the ninth carbon whereas nature  puts it on the 11th and now you're wondering do  

I really need all this technical detail and you  don't really but I'm telling you this so that you  

understand that nature makes it a different way  so it may not seem like a big deal if this is on  

the ninth or the 11th carbon but it makes all  the difference because if Nature Made it it's  

been around for hundreds of thousands of years and  we have the enzymes to break it down when industry  

when science does something and they move it just  a couple of carbons we don't have the enzymes  

anymore now it's a Franken food it's completely  foreign so even though they look very very similar  

Nature has one way of doing it that works and when  we start meddling and messing with it we create  

things that don't work but like I said fortunately  people are becoming more aware so they are moving  

away from the blatant abuse of hydrogenation  and one way to do it a little better is to do  

something called fully hydrogenated so now they  don't just bombard it with a little heat and some  

hydrogens till they get this trans bond they keep  bombarding it until it's fully saturated until it  

has no double bonds left so now there is no more  trans fat the question though that I would want  

to ask is how sure are we that they can complete  that because if they don't complete the saturation  

then we're still going to have these trans fat  bonds and the other question is that why would  

you even want synthetic food why would you want to  eat something fully hydrogenated even if it looks  

better on paper than regular margarine why not  just eat butter or coconut oil or olive oil some  

of these wonderful flavorful foods that nature  has provided for us why do we think that we have  

to go and make something that is semi-plastic  just because it satisfies a few more criteria  

I think in my mind the choice is pretty clear and  by the way I actually really love science we just  

need to keep it out of the food supply that's all  so the next one number four is going to be fried  

foods and everything we said about the plant oils  and the hydrogenation now still holds true with  

fried food except now it gets even worse again we  use the plant oils a lot of these frying foods are  

still going to be partially hydrogenated because  it makes the oils keep longer and now in addition  

to those problems though now they use high heat  and they reuse it so now the high heat is going  

to oxidize and Destroy these oils even further and  now if they did it once it would be bad enough but  

when they use it all day long and they just keep  going keep going batch after batch now it gets  

more and more rancid and more and more destroyed  so a lot of times when we talk about longevity and  

living longer too much of the focus I think is on  lifespan and I want to contrast that with health  

span so we really understand what we're talking  about and what the stakes are so we do know that  

you can live longer by eating right but that's  not still the big deal we know that a properly  

managed diabetic for example someone who has  Type 2 diabetes who takes all their medication  

they take their metformin and their insulin  they will probably live on average 10 years  

shorter than if they didn't have the diabetes  and that's that's still 10 years but it may not  

seem like that huge deal however then you weigh  in the fact that the cost of maintaining this  

diabetes and the additional health problems that  this person is going to have is going to run in  

the millions per person and then they're probably  going to have some joint pain and some immobility  

and if they're overweight then that's going  to add insult to injury on that they probably  

will have some reduction in Vision they probably  have some lessened kidney function over the years  

maybe they'll even have some neuropathy and end  up with amputations and wheelchairs Etc even if  

it's not that bad they probably will have less  energy they'll have more brain fog Etc because  

of this and that's a well-managed that the person  who does what they're told so the biggest problem  

here is not just that you live shorter it's that  you have such a dramatically decreased quality  

of life compared to what it could be so when  people say that we live longer Medical Science  

has helped us live longer then I'm all in favor of  saving lives and and progress in various ways but  

all we're really doing is we're not necessarily  living longer but we're dying longer we I think  

that we're supposed to live to 80 90 100 maybe  longer and one day just be done and not wake up  

we're not supposed to have 30 40 years where we're  being managed where we control symptoms where we  

can't do the things that we love to do so what  I believe is that by eating right then you will  

increase your health span by as much as 30 to 40  years instead of starting to degenerate and not  

be able to do the things you want to do from age  40 45 50 you should be able to have a full quality  

of life into your 80s and even 90s food number  five is modern wheat so grains and especially  

wheat is responsible for human civilization we  wouldn't be where we are if it wasn't for wheat  

it has helped us develop societies and culture  and so forth the problem is wheat has changed  

and a lot of people they'll ask well is wheat GMO  and no it's not really there's like one country  

I think Argentina has allowed GMO wheat but then  there's some legal problems that they may not even  

be able to push it through but even if it's not  GMO because GMO is genetically modified and back  

when they started developing all these different  strains they didn't really have that technology  

but it didn't mean that wheat isn't a Franken  food just from recombining and messing with it so  

hundreds of thousands of years ago there was one  type of wheat it was called iron corn and then it  

took tens of thousands of years and we had two and  then three but until the last 50 60 70 years or so  

when they really started recombining and playing  with these genetic quickly there was a handful and  

now there are tens of thousands of different types  of Wheat and in developing all that wheat and all  

these different types they were not concerned at  all with human health whether humans could digest  

this what would happen to the digestive tract if  you put it in all they were concerned with was  

is it resistant to weather is it resistant  to Drought is it resistant to strong winds  

Etc and what is the yield per acre and maybe the  third thing was can you bake white fluffy bread  

with it and not these flat heavy things so Health  was not a concern at all any step of the way and  

as a result wheat modern wheat is the most common  sensitivity that we find in a clinic when we try  

to get people checked on food sensitivities and  what they can tolerate wheat is the absolute most  

common sensitivity and it's also the most common  reason for Digestive upsets and whenever you have  

digestive upsets and sensitivities now you create  inflammation and a lot of people miss this because  

they've heard of celiac they know that celiac is  increasing in numbers and they know that people  

with celiac they get terrible digestive upsets  but they figure hey if I don't have celiac then  

I'm fine and that's not true that there's this  whole range of of sensitivities where celiac is  

the extreme but most people do not tolerate modern  wheat very well number six is diet soda and the  

artificial sweeteners that they put in there now  don't confuse this with things that are sweetened  

with stevia and monk fruit those are generally  good products but when they use sucralose and  

aspartame and acesulfame potassium and saccharin  these are basically pesticides and they have no  

place in human biology so all these artificial  sweeteners that they use are very detrimental  

to health another place you find artificial  sweeteners now is chewing gum and it used to  

be that you had sugary gum and you had sugar-free  gum that's not true anymore because they found  

that the flavor lasted longer with the artificial  sweeteners that whenever you had sugar you chewed  

on it and the flavor went away so now they put the  artificial sweeteners in on top of the sugar so it  

doesn't matter which gum you buy you're going to  get artificial sweeteners either way now there are  

some Niche brands that use Xylitol or other sugar  alcohols and those would be much preferred but  

that flavor lasts for like milliseconds you chew a  couple times and the flavor is gone so most people  

don't go that route but realize that no matter  what commercial gum you're buying you're going  

to get the artificial sweeteners check the labels  if you don't believe me but it's not just chewing  

gum and diet soda this stuff is making its way  into thousands and thousands of different products  

so low calorie desserts low calorie yogurt low-fat  yogurts they know that people don't want the sugar  

anymore so they start putting this artificial  stuff in there instead and if you go on a cruise  

for example they have this huge buffets these huge  tables with with food and with desserts and you  

have to be really careful because any all of the  low calorie desserts are basically going to have  

this nasty stuff that artificial sweeteners  in them and this is becoming more and more  

of a problem as people are becoming more aware  of the low carb lifestyle they know that Sugar  

causes all these problems but they don't want to  give up they still have their sweet tooth so now  

we're finding these artificial things in more  and more products number seven is low-fat Dairy  

and the biggest problem here is that it's after  wheat it's the most common sensitivity it's  

the most common thing that upsets the digestive  tract and causes inflammation in different people  

and one of the big problems is that it's  pasteurized so they kill off all the bacteria  

that would help you digest it all the bacteria and  enzymes in there and the more processed the dairy  

is the worse it is now basically the fat in Dairy  is the best part that if you eat the the full fat  

the high fat there you're usually going to be okay  if you eat the cream and the sour cream especially  

when they're fermented like sour cream and yogurt  you put the bacteria and the enzymes back in  

now the vast majority people can tolerate it and  people are also usually okay with cheese and other  

high fat products but you want to stay away from  the low-fat Dairy because that's where most people  

get their problems number eight on the list is  cereal and for some reason huge parts of the world  

have decided that cereal is the only thing that  you can eat for breakfast so either you when you  

cut it out people ask what do you eat instead well  you can eat eggs and bacon and sausage you can  

have a full fat yogurt with some nuts on it or you  can just skip breakfast all together that's called  

intermittent fasting and I've done lots of videos  on that but some of these cereals are worse than  

others so instant oats for example has a glycemic  index of 83. it is absorbed in your bloodstream  

almost exactly as fast as pure glucose which is  a hundred this is faster even than table sugar  

so what that does it's a highly processed food  and the more they process it the more they  

increase the surface area so you enzymes and your  digestive juices can get to it and break it down  

fast and get that sugar into your bloodstream if  I'm not saying that oats are the worst thing on  

the planet so if you have a good metabolism and  you like the oats then if you do the steel cut  

oats that's completely different it's still a high  glycemic index compared to eggs and sausage or an  

omelet but it's significantly less than than  the highly processed instant oats but out of  

the cereals the oats are probably the least  harmful the least atrocious so a lot of people  

they give the kids cereals to their kids or they  eat them themselves because they're sugar addict  

so if you like your children at all just don't get  them the kids cereals there's so many things wrong  

it's grain it's processed it's synthetic it's  artificial colors it's tons and tons of sugar  

again it's almost like donuts you you couldn't try  to make a a worse food really it's got everything  

that you don't want in a food number nine is  processed foods in general and now we're starting  

to see now that you know the other items on the  list and why you don't want them you realize that  

a lot of processed foods are going to be based on  sugar they're going to be based on wheat and it's  

going to be the processed wheat that is very high  starch that raises blood sugar that is they've  

increased again the surface area when they chop  it up then your enzymes can get to it and and you  

digest it super fast and it jacks up your blood  sugar but that's not the end of it they also put  

in preservatives and chemicals and artificial  flavors and artificial colors and when they do  

all this processing also they deplete nutrients so  they're empty calories and pretty much as bad are  

fast foods because here you're still getting a lot  of sugar you're getting the wheat you're getting  

the high starch and when they cook these things  very often in the dressings they'll use these  

highly harshly processed plant oils if you get  the fries or if you get various different fast  

foods a lot of it they're going to deep fry so  again a lot of these bad items we've talked about  

they just repeat and come back and over and over  again and when I say fast food those are like the  

chains that what we consider fast food but also  realize that a lot of restaurant food is not a  

whole lot better so you want to think about how  do they prepare the food so if you get a steak and  

a baked potato or you get a salad or something  that's okay it's better obviously if you get a  

grass-fed steak but even so once in a while it's  not going to kill you but be aware of the types  

of oils are they frying everything are they using  tons of sugar so when you eat out what I focus on  

is I try to get steak I try to get salads there's  a lot of these restaurants where they make burrito  

wraps where you can actually get a salad with the  with the beans and the onions and the steak and so  

forth and that's actually really good food you can  get some salsa with it and chipotle is is one of  

them there's several others like Moe's and Willies  I don't want to favor anybody but think about how  

they make it and what are the the raw materials  in here another thing I go for is Thai food and  

Mexican because it's one of the few places that  you can eat a meal and not spend a fortune and it  

is dairy free and wheat free so with Mexican  obviously you want to go either for the corn  

tortillas or cut out the tortillas completely  and with Thai food you want to go easy on the  

rice but they use coconut they use natural fats  and much much less processing their food is based  

on on whole food ingredients if you enjoyed this  video you're going to love that one and if you  

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