3 Foods that Support Your Vision and Brain | Dr. William Li & Jim Kwik

With some specific plant-based

foods

, we can actually protect our blood vessels, protect our

vision

and what's good for our eyes or our

brain

. So you also get it as a two-pronged approach for better overall quality of life and protected function. Could the right

foods

be the key to unlocking a world of sharper

vision

, improved cognition, and optimal

brain

health? Food as medicine is something we do for ourselves. It is very enriching that we can use knowledge, modern knowledge, to be able to make those daily decisions that can really help prevent diseases. So you don't need the doctor to do that intervention.

Our guest today is Dr. William Lee. He is an internationally renowned physician and scientist whose research laid the foundation for more than 40 new medical treatments impacting the care of more than 70 diseases, including diabetes, blindness, heart disease and obesity. We can eat to preserve our vision. There are foods that are now known to be very important because they contain the secret sauce that helps us preserve our vision. What are some specific foods or nutrients that can have a positive effect on

your

vision? Vision is one of these senses that is the most precious to us, but we don't think about it until we start to lose it.

He is the author of the best-selling Eat to Beat Your Diet. It's about burning fat, health for

your

metabolism and living longer. He is president and medical director of the Angiogenesis Foundation. He is the world's leading specialist in blood vessels and preventive health, and author of countless articles on the subject. His TED talk, Can We Eat Cancer Hungry?, has garnered more than 11 million views. About 50% of the foods we were testing were as potent or more potent than the drugs we were developing. As his research showed we could even reverse it, our nutrition can help us keep blood vessels healthy, and that's where eating to combat vision loss is really a reality today.

Do you have three favorite foods that people should add and also three foods that we should eliminate or at least reduce? I'm going to give three blockbuster foods that I think are simply winners. Welcome back quick brains. I'm your host and your brain coach, Jim Quick. Today we will discuss this term angiogenesis. Its impact on the brain and vision, and how your diet can help manage vision loss and develop a healthier, better-functioning brain. Welcome to the show, Dr. Lee. Thank you very much Jim. Thanks for inviting me. We have many friends in common. We spoke recently, not so recently, at an event together.

We shared the stage and I really enjoyed your presentation. I wanted to invite you on our show because we get a lot of questions and we've never done an episode. I know we could go a lot of different places in terms of burning fat, healing metabolism, and living longer. I wanted to focus on vision because of the 400 episodes we've done, we never covered this topic. So my question for you today and we can go to different places and I highly recommend people get your book. We know you read to succeed and our community loves to read.

I think reading is to remember what exercises your body does. I want to ask you, we have a question. So we have a group called Quick Success and it's our monthly group and where I'm the only place where I do live training, hot seats, and we also have a book club. And one of our successful members asks: what are the top three foods that you would eliminate from your diet and also the three foods that you would personally recommend adding to your diet? And that would probably be the last question, but we always ask questions from that Quick Success community.

People can learn more about it and join at quicksuccess.com. But my initial question really is: how can vision loss be managed? You know, I'm 50 years old. It's something that worries me. I know many of our listeners have communicated with our team about this specifically through their diet. What is your paradigm or the principles or your approach towards that? Yes, what a great question. I'm really glad we're talking about vision, Jim, because that was actually one of my first passions as a scientist and also as a doctor. In fact, at one point I wanted to be one and I thought about becoming an ophthalmologist and a doctor because I was so fascinated by this little ball.

We have two of them in our heads and they are direct communications with our brain. So everything we appreciate about the world and, frankly, about ourselves, we associate with what we can actually see. In fact, vision is one of those senses that is the most precious to us, but we don't think about it until we start to lose it. Well, we have to start having problems, right? So if you think about overall health as something that a lot of people take for granted until you start to lose it. And that's all you can think about. So, within health, our visual health is like this.

It's just something we assume is part of who we are every day until you start having problems. So you think, wait a minute, what's going on? I can't see either. So I'm a scientist. I am what we call a vascular biologist. That's why I study blood vessels, and blood vessels connect every organ in the body, from the mouth to the brain, eyes, heart, lungs, and liver. So the idea of ​​food being something, of our nutrients getting from what we eat through the bloodstream to our eyes, is absolutely vital to the continued health of our vision and to preventing vision loss.

And I'll come back to that, I'll talk about how do we do it? But the other thing is that I am a doctor, I am an internal medicine doctor. And what that means is that I care for men and women, young and old, healthy and sick. And because vision is one of my passions and brain health is something that I'm intensely interested in and that I've actually been working on from a dementia perspective from a cognitive perspective. Listen, anyone in our age range probably knows that if not our direct parents, then our friends' parents are good friends who are actually struggling with the cognitive and functional issues of aging.

This is something that my research has been directly influencing and because the eyes are connected to the brain, in fact, the eye is the opening to the brain from the perspective of a visual signal. That is why what protects the eye also protects the brain. This is why the eye, in fact, is a window to some of the brain's problems. And most doctors don't look in the eyes, only an ophthalmologist really does. And again, I'm internal medicine, so I cover the whole gamut. And I became a food medicine researcher because I have experience in developing medical therapies.

As you mentioned in my introduction, I was looking at blood vessels as a common denominator of the disease. And as we look for ways to discuss the common denominator, you know, what underlies connecting all of these different diseases, from vision loss to cognitive dysfunction, dementia, obesity, diabetes, cancer and diseases cardiac. be blood vessels. So what I did was I dove deep into this space to ask what medical treatments, biotechnological treatments can we really discuss, maneuver, produce, squeeze, using innovation. And that became a successful company. So I started asking, well, you know, what if we started throwing food into the same system?

And what I discovered is that we started introducing foods and food extracts into these drug development systems to help keep blood vessels functioning, including vision. I found that about 50% of the foods we were testing were as potent or more potent than the drugs we were developing. And that's why I'm one of the OGs when it comes to food and medicine. And I love talking about it because while treatments, you know, you write a prescription as a doctor for people, you know, it's the right drug for the right person at the right time, but it's not, not everyone can get it. . treatments they need.

Food is medicine is something we do for ourselves. It's very empowering that we can, you know, use knowledge, modern knowledge, to be able to make those daily decisions that can really help prevent disease. So you don't need the doctor to do that intervention. Or if you actually ask the doctor to make up the medicine, you can do something yourself in addition to what the prescription actually does. So this all comes down to the fact that our vision is a window to our brain. Our vision is the feeling we value most. You know, if you lose your sense of smell, you know, you probably feel fine like you have a cold, and then all of a sudden you start losing your vision, like that triggers panic.

And so we can eat to preserve our vision. There are foods that are now known to be very important because they contain the secret sauce that helps us preserve our vision and preserve it. It turns out that research shows that it also helps preserve our brain function and cognition. Why don't we start by defining the term I use in the introduction to angiogenesis? And so what is it and what role does it play in overall brain and vision health? Well, angiogenesis is the angiogenesis of blood vessels, it's the body's way of making them grow. So angiogenesis is simply how our body grows and protects blood vessels.

And what's really amazing is that we have 60,000 miles of blood vessels packed into our adult bodies, under the skin, through all of our tissues all the way to the bone. And even within the bone, we have more circulation and our blood vessels are the highways and pathways that carry the oxygen we breathe and the nutrients we feed to every organ, including our eyes and especially our brain. Well, that's really the connection. So when we have healthy blood vessels, really good circulation, our vision is really good, when we have good circulation in our brain, our cognition is really good.

And guess what happens when we start having problems with our vision; The most common causes of vision loss and cognitive loss are actually interference with the circulation of both our eyes and brain. It is not surprising that both are connected to each other in our head and in our skull. And this, you know, kind of like what feeds the brain feeds the eye, what affects the brain can also affect the eye. So, you know, let's use that as a kind of starting point to think about what the research is teaching us: the most common cause of vision loss in people over 60 is the diabetes diet; for people with diabetes, diabetic blindness.

Very well, high blood sugar levels marinate in the bloodstream all the blood vessels and when the blood vessels are too marinated with high blood sugar levels and all the consequences of what high blood sugar level blood can cause, including insulin and all the other hormones and metabolites in your body. Do you know what blood vessels do? In fact, they are beginning to close. And when blood vessels close, new blood vessels are generated to try to heal the closed areas. And when that happens in the eye, it causes a big problem. And here is the reason why your eyes, my eyes, I should say plural, are crystal balls.

Well, think about them. They are a little smaller than a golf ball and are crystal clear from the front of the eye, you wake up bright in the morning, you see bright sunlight which is light entering your eye through a clear liquid. Okay, it's like a fish tank with an aquarium. Light enters, passes through a hole, the pupil, and then goes directly to the back of the eye and to the back of the eye, which is connected to the brain. There is a carpet of nerves, the nerve, a carpet of nerves is called the retina. You may have heard of the retina, but it's actually literally a carpet of nerves that can do that, which is made of neurons.

Well, brain cells are effectively intertwined, sewn together with a circulation, because the power it takes to process the definition we want for our vision requires a lot of blood flow. Lots of oxygen. And so the nerves and the blood vessels intertwine, okay, like a beautiful antique tablecloth. And when the light signals reach that nerve signal and are fed by the blood supply, they allow that nerve signal to go directly to our brain. Well, straight to the back of our brain. And that's basically how we see circulation now when it has to grow to overcome damage to the blood vessels from a disease like diabetes, or there's something called macular degeneration, the most common cause of blindness, vision loss, and people over 60. years without diabetes.

So when the blood vessels are not healthy and do the same thing, they react to yourunhealthy state trying to grow bigger to maintain blood flow that is actually not adequate. And when blood vessels grow in the eye, listen, this is a crystal ball. When blood vessels have extra blood vessels, they have to grow to compensate for problems and circulation. That's where there isn't much room for new blood vessels to grow. And so, when those new blood vessels grow, usually due to diabetes or aging, they leak. Now I told you there is fluid in the eye, it is crystal clear, but when the blood vessels leak, they are leaking cloudy fluid or they are losing blood.

Now we immediately put blood into this crystalline aquarium. It's like throwing ink into your fish tank. What do you think will happen? You won't be able to see through it. Good. And suddenly you're losing your vision. And so the most common causes of vision loss in the world are due to abnormal blood vessels, unhealthy blood vessels. And that's why some of the real advances that have come about because of the work. What I and other people have done is develop anti-anrogenic control of blood vessels. Think about the lion tamer at the circus. Okay. Make the blood vessels return to normal, knock them back into shape and prevent them from leaking.

In fact, it is the greatest advance in the treatment of vision loss to prevent diabetic blindness and aging blindness due to macular degeneration. Well. Now, to do those treatments, Jim, you have to inject into the eye. You have to put a needle in your eye, something no one volunteers to do. It works very well. So to begin with, the question is how can you avoid getting there? Like you just said, at your age, at my age, we don't want that needle stuck in our eye. What can we really do to help protect it? And this is where diet comes into play, because our nutrition can help us keep our blood vessels healthy.

And they can also help control those blood vessels that might think about misbehaving. And that's where eating to combat vision loss is really a reality today. And before we get into some of these foods, our program is very, very, very tactical. And my promise to everyone is that we will keep it, we will keep it for a certain period of time, but then we will also give people practical, pragmatic things that they can do. Yes. It's simple and easy. So I just want to clear it up. So your eye, which also has these neurons, is like part of almost a part of your brain that's outside of your skull.

And because foods could potentially protect and maybe prevent or mitigate, even if they are neuroprotective, and we've done a lot of episodes about certain foods that are good for the brain or neuronutrition, they could also be protective for the brain. eye. Has your research shown that we could actually not even protect, but even do it the other way around? Yes. Well, actually, by controlling blood vessels markedly in people who have lost vision, in some cases we can reverse vision loss and restore vision. I have a patient, and this was about 10 years ago, when these innovative treatments came out, these are the injections, before there were no treatments.

Well. I had a patient who was about 80 years old. What she liked most was playing golf, you know, she requires good vision to hit the ball and good coordination. And she was so discouraged when she had macular degeneration that she couldn't see both golf balls. I have her in treatment. And within about two months, I got a call from him out of the blue. And she said, guess where I'm calling from, Dr. Lee? I'm calling you from a golf course. And I'm playing my game and really scoring and doing really well again. You took me from not being able to see the ball to being able to see it again.

And actually, I wonder: how did you get there? Her name was Gloria. And she said, you know, because she knew she couldn't drive because of the vision. I was like, guess what? I drove too. I got my license back because I could see again. So this is a dramatic thing when you actually control and keep your blood vessels healthy. And by the way, the same foods and approaches that actually maintain vascular health. This is what we are talking about. Blood vessels you wouldn't normally look at. When you look in the mirror, when you're out late at night, okay?

And you see that your eyes are bloodshot. It is simply an example of how many blood vessels there are in your eye. Those that count for vision. You can't see in the mirror. They are behind the eye. You know, when you go to the ophthalmologist and they dilate your pupils and put your chin in and look at you deeply. They really look like part of your brain. They're looking at that tapestry, the neurons that are there, intertwined with blood vessels. We can see everything. Now, the key is that foods that can actually be used to protect focus, protect that carpet of neurons, intertwined with blood vessels, keeping those blood vessels healthy, keeping those abnormal blood vessels, also happen to be protective for the brain as well.

And there's kind of a two-fer here, right? You were talking about the eye and brain being outside the skull. Here's a better way to think about it. The brain, like your skull, is actually a two-level house, okay? The brain is above, on the second floor, and below the brain, below the floor, which is the bottom part of the skull that houses your brain, on the first floor are your eyes. So the part of your brain that is on the first floor is your eyes. And then you go upstairs and now the brain is there. And so, this connection, like at home, of the circuits and circulation between your eyes and your brain suddenly makes sense.

And what we eat can be good for the brain, good for the nerves, and what is good for the blood vessels and nerves of the brain is also good for both the vessels and the nerves of the eyes. Then this is a perfect topic for your audience. It's really interconnected and also very practical. I love that. I want to remind everyone listening that this episode is not intended to diagnose or treat any type of medical condition. Obviously, talk to your qualified doctor, but I'm not saying that to protect the people listening and obviously us as well.

So let's get into it. What are some specific foods or nutrients that can have a positive effect on your vision? In the case of vision, about 20 years ago one of the most in-depth clinical studies was carried out, the largest clinical studies on nutrition and health, initiated 20 years ago by the National Institute. So this is kind of like, you know, from the National Institute of Health, like a very credible group of researchers wanted to find out: Could we prevent vision loss? Very important in the aging of the population, right? Because, you know, people are working at an older age now and if you can't see, you can't work.

And thus their productivity and quality of life decrease considerably. And by the way, the other reason to protect vision has to do with the fact that our eyes allow us to be independent. As we get older, we all want to be independent. We want to do our thing. And the problem is that if you can't see, you can't be independent. You can't even take your own medicine, right? And if you need them as an older person. Therefore, protecting vision was a high priority. So what was discovered is that there are dietary supplements that are made from the same elements that can be found in food.

Xeosanthin, lutein, carotenoids, okay, and I'll move on to foods in a second, which when given to people in their 60s, 70s, and 80s, can dramatically reduce the risk of vision loss due to macular degeneration. Incredible true? So here you have a dietary supplement that really works. And there is a lot of arrogance in selling dietary supplements. If you, if you ever wanted to find a supplement to trust, are the one who had the most clinical trauma, Dr. Bruno observed the visions of him called erids AR EDS. No company that does these things pays me. I'm just telling you that the facts are really compelling.

Therefore, it is recommended that people over 50 years of age take erids once a day in order to protect their vision. But here's the thing. Southern erids are really, you know, some vitamins, there's lutein, there's xeosanthin. These are these chemicals that I just mentioned: xeosanthin and lutein. These are natural chemicals that late nature has introduced into food. What are some of the foods? Watercress, kale, broccoli, red peppers, persimmons, tomatoes. These same types of natural bioactives are obtained only from the foods we can eat. So, you know, this whole idea of ​​plant-based foods, which is a generalization. We can be more specific with carrots, red peppers, kale, and leafy greens like watercress, which actually contribute to the health of the blood vessels in the eyes to reduce the risk of low blood vessels. control.

They dominate the lion and the other thing they really do is they also, because you eat them, they get into your bloodstream and they also affect your brain. They also protect and control circulation to ensure better cerebral circulation and better blood flow to the brain. Now, I'm going to tell you, that's not only been shown by dietary supplements that translate foods, but by the way, the other thing that's really interesting is that there's some evidence that's starting to develop. That supplements for eye diseases also protect against dementia, isn't that great? Alright. Now, food is really important because we can also protect blood vessels directly.

So there are foods where there is a substance in strawberries called ilagic acid that we know can actually prevent abnormal blood vessels from developing their blood vessel tamers. And when you actually get ilagic acid from a strawberry, ilagic acid is what makes strawberries sour. And if you buy organic strawberries, they actually have higher levels. And the reason is that the strawberry plant naturally produces ilagic acid in response to insects in the environment that bite it. So, this is Mother Nature's wound healing response. So when you grow naturally, the strawberry will have more ilagic acid. When you eat an organic, naturally grown strawberry, you'll get more of this blood vessel protective response.

Recently, a group from the University of Cincinnati showed that eating just one cup of ripe strawberries a day for six weeks. This was published in a journal researching middle-aged people who had mild cognitive deficits, right? It is not a full-blown terminal dementia, but mild. You know, where are my keys? Sorry, what's that again? You know, what you're starting to develop are the symptoms, it actually improved memory, improved memory, strawberries, one cup compared to the placebo. It reduced the depression and frustration of not being able to remember things, okay? And it actually improved the score, the cognitive executive functioning score, all thanks to the ilagic acid and another bioactive that we think is also called anthocyanin.

So, again, you know, we're starting to separate. I always tell people don't worry about the chemical names, don't worry about remembering all the details. I like people like me who study food as medicine and I write about this in my book. Let me do the heavy lifting for you. Let me tell you, what we're starting to understand is that some specific plant-based foods can actually protect our blood vessels, protect our vision, and what's good for our eyes or our brain. So you also get it as a two-pronged approach to achieve better overall quality of life and protected function.

Yes, certainly what you eat matters, especially for your gray matter, you know, your eye health and your performance. We'll also list the studies in our program notes, as we always do in the slash notes on gymquick.com. I want to ask you this question from our rapid success community. Again, people can go to quicksuccess.com to join. So I think we always want to be able to give people the option to change their behavior because information alone is not going to change our lives. It is the performance and the application. There are always these decisions we can make.

There are actually only four options for making changes. You either stop something, start something, do less of something, or do more of something. Okay, so let's talk about the question we had in our community: If you can identify three and I know there are many more because you talk about so many different foods, which is amazing. They have options in the book and I highly recommend people get their copy. Do you have three favorite foods that you think people should add and also three foods that we should eliminate or at least reduce? And I know it will be more than three, but maybe we could start with the three that you would avoid or at least do the best you can to be able to manage them anddo less.

And then maybe we could talk about three that would be specifically wonderful, not just for the eyes, but generally your favorites. Are you a high achiever constantly seeking the next level of success? Welcome to the quick success program. It is a deep dive into the

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system to master your life and scale to new personal and professional heights and achievements. Included is our exclusive monthly book club where we process transformative ideas from incredible books to enhance your learning and your life. We also bring the author into the club to answer his burning questions. You can also join me on monthly live coaching calls, where your questions are combined with my decades of experience.

Simply go to quicksuccess.com i.e.

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success.com and choose the plan that best suits your needs. Sure, listen, this is like you pointed out, this is an important area in both of my books: eating to beat disease and improving your diet. In fact, I'm talking about over 200 foods that have been tested and actually float to the top and are super healthy. And I also identify the number of foods that they reduce or eliminate, but let's start with three, right? Because people can remember three and I love your framework of the four choices you can actually make.

So here are three things that I would really tell you as a researcher in food medicine and as a clinician who wants to put rubber on the road to help people start doing something for themselves. Three things to really avoid. Okay, reduce or eliminate. Let's call it that. Soft drinks, I would say drinking soft drinks, they are very popular. I grew up drinking soda, you know, like most people. Something to cut down on a lot of added sugar. Well. And even diet sodas would actually have non-nutritive artificial sweeteners. In fact, they can also damage our circulation and harm our brain function by interfering with our gut health, which we are now starting to realize is connected to our vision, our brain health, and also our overall body health.

So cut back, reduce or eliminate soda, whether diet or regular. Number two, reduce the ultrafood process. And when I and I give you a concrete example of anyone who follows sports, you know, the big events, whether it's the Olympics or the Super Bowl. You know, people get together and what do they do? They take out the chips. Chips are actually a great example. You know, those nuclear colored chips are a great example of something everyone loves. Well. But they are ultra-processed. They take whole foods like wheat and other types of whole grains, they process them, they extrude them and then they paint them with colors and then they put preservatives and artificial flavors and seasonings on them.

All to make something that could really be addictive, you know, because it's hard to eat just one. But the bottom line is that those ultra-processed foods of which I think chips are a great example. Name your favorites. Reduce or eliminate because they actually harm our overall health defenses. They break down our shields, even for our vision, even for our brains. Eat them once in a while if you want, but honestly, they're not good for you. Crop or trim. The third thing I would tell you is processed meats. Processed meats, by the way, are classified as carcinogenic by the World Health Organization.

Alright. What we do know is that eating processed meats increases the risk of colon cancer and stomach cancer if eaten too much. Now, think about the big cafeteria at school or maybe Mom's lunch made with that sliced ​​sausage or whatever you have at the deli. It's very common, right? We probably grew up with that kind of stuff around us. We now know, thanks to modern research, that those types of ultra-processed meats, sausages, salami, pepperoni and everything that is made. I'm not talking about the old school air dried stuff with minimal preservatives. Those are a different type of product.

I'm talking about the stuff you can buy cheap at delicatessens everywhere. There are slices under your pizza, cut and trimmed. That's definitely your filling with added nitrates or added colorings, added colors and seasonings. You have a lot of things there. By the way, I once had a patient who was a USDA inspector and he was specifically inspecting factories that manufactured processed meats. He enlightened my conscience about this because he said, you know, some of these sausages that are made are like, you know, they make the sausage in a casing. They are dumped into a vat, a sewing pool full of chemicals, preservatives and artificial flavorings.

And leave them there for months. And then what happens is, you know, the carcass wrinkles up like your fingertips in a bathtub when it's in a pool, and that's basically what you're eating. And he said, and I said, oh, really? That's alarming. And he said, let me tell you something. It's more alarming. He said: I used to wear rubber boots to go to this factory to inspect them. And he said: I would have to change my boots every few months because the liquid on the floor would dissolve the rubber in my boots. And I'm like, okay, that's it.

I understand. And those are the three things that reduce food intake, the normal diet, the ultra-processed foods like snacks and chips, which are so common. And the third thing is processed meats. Look, if you want to eat a little now and then that's probably fine, but these are the things that definitely cut back. Now that you have room because you've eliminated or reduced a lot of what you subtracted, what are your three favorite foods that you would add? Okay, now if you want what I call grand slammer foods, these are foods that don't just do one thing, they do multiple things to light up your life.

Well, illuminate your health, including vision, brain health, heart health and muscle function. If you're trying to get fit and you're exercising and you want better muscles, you need to regenerate them and improve blood flow. So I like that I'm going to give three grand slamming foods that I think are just winners. Number one, tea. Very well, tea is the second most consumed beverage in the world. I have one too. Well, we used to think that green tea was probably the best, but recent research has shown that green tea, ulong tea, black tea, and even super-fermented tea like puer tea, which is a tea from southwest China, They are all light.

Improve your health. Better for gut health, better for circulation, better for brain health, reduces depression and improves blood pressure. Surprising benefit, but scientifically proven and clinically proven. Then tea is a category to add to your life. By the way, don't add sugar to your tea. Very well, drink it as pure as you can. And if you're going to add sugar, if you're going to add sweeteners, you can use honey, you can use some type of more natural sweetener. Just don't add pieces of cane sugar in large quantities. And dairy too. I am giving you some interesting points here, but they are practical.

I think people like practical things. You know, British tea actually uses milk in the tea. Afternoon tea adds a little milk or cream to the tea. A lot of people like that. Look, the polyphenols in tea, the catechins that are good for us. That's what lights up your life. They get trapped in the small soap bubbles that dairy cow's milk forms in the tea. These are invisible soap bubbles. You can't see them. If you only absorb maybe 30% of the good stuff, the rest will just slip away. Alright. And if you want to make the most of it, I always talk about making the most of whatever effort you're making.

If you restrict dairy consumption, milk was not okay. It's the cow's milk that really forms those bubbles. So almond milk, soy milk, they're fine if you want to cut them out. That's a tea, something to include. Second, the berries. I'm using berries as a category. Then you can choose yours. Alright. Strawberries, raspberries, blueberries, blackberries, lingonberries. You pick your blueberries, you pick yours wherever you are. They are small but mighty because the bright colors, blues, reds and oranges are made with all the cause of incredible flavors that pop. Actually, the right berry is made with these bioactives, but polyphenols, see lactic acid, anthocyanins that really light up your health and in so many different ways.

And by the way, for berries, here's something practical. Look, I'm a big believer in going to the farmers market and buying fresh berries that are in season. But here's the thing. In fact, you can get frozen berries that are less expensive and you can buy them in bulk and store them in the freezer. It's easier to deal with, okay. And they have the same bioactive value. They are picked from the field, frozen quickly and that's it. Secondly, berries, pick your own. They are all good, fresh or frozen. I would still recommend you go for those. Now that you have some space because you have already removed other things.

The third thing I would tell you is brassica, which is a category of vegetable. If you're in Asia, it would be bok choy, Guy Land. These are all very common types. If you go to your local Asian supermarket, almost all of the fresh vegetables in the produce section will be brassica. But if you are on the other side, of the Mediterranean, which you also know is a super healthy way to eat, you are talking about your broccoli, you are talking about your black kale, the Tuscan kale, the covalenero, We are talking about your cauliflower. All kinds of different types of vegetables of different types, a great source of dairy, fire, a great source of bioactives that really light up the health of your brain and your blood vessels, your vascular health and your immune health while reducing inflammation and You can Choose between the repertoire of Mediterranean recipes that go back generations or the repertoire of Asian recipes to find ways to carry the salad bar.

Which I find to be one of the most boring things you can find and turn it into something you'd also like to eat. I really want to eat it because it really tastes very good. So the three things I would say are tea berries and all this brassica garnish that you would find in the produce section of the Mediterranean market, the grocery store, or the Asian market. And now there is no excuse for not being able to find something green that you want to eat. It's absolutely fantastic. I know our listeners really appreciate it and I want to remind them that every day you have an opportunity because you can make new decisions.

Dr. Lee has given you three things that he could reduce or eliminate, reduce or eliminate and then also three delicious options because they can be delicious and nutritious. Well, to be able to add to his family, to his team, people could implement this. We have a lot of people listening to this in corporations who can also help decide what diet they are feeding their employees. And I just want to say that we just covered a small fraction of what's in your book, Eat to Improve Your Diet, which is about burning fat, healing, metabolism, and living longer.

Dr. Lee, where can people find out more about you, your work, your books? Where do you recommend them? First of all, my books, my two books, eat to beat disease and eat to beat diet. They can be found anywhere, books are sold. Just connect. You can place an order online. There is nothing better for me than hearing about a book and having it tomorrow. One of my doors, you know, so you can do that. You can follow me on social networks. My name is Dr. D.R. William Lee, LI That's how my last name is spelled.

At Dr. William Lee, I am on all platforms. TikTok, Instagram, Facebook, XU, name it. And then, you know, come to my website. It's Dr. D.R. William Lee dot com. I publish a free newsletter, subscribe because my mission is to really absorb all this explosion of information. And I kind of put it through the filter of truth, the filter of data. I leave out the nonsense, the things I like are rumors, rumours, urban legends. And I try to take the good, the gold. And then I want, my mission is to get it to as many people as possible.

And because I like to cook, I like to make things in a way that people can put them in their kitchen and make something the same way I would do it every day. I love you, you are also a foodie. So I challenge everyone right now to take a screenshot of us consuming this episode. And post it on social media, tag Dr. Lee, tag myself so we can see it. And in that post, I'd love for you to share what you learned and a couple of key takeaways. That way your followers, your fans, your family and your friends benefit because you learn something for two reasons.

You know, first, how you could be rewarded for it, but you also learn how you can help other people. And when you teach it and share it, you can learn it twice. So I challenge everyone to be able to do that. As always, we'll include all the highlights and resources here, including links to Dr. Lee's website, his social media, and some of the studies in the gymquick.com slash notes. Thisepisode, if you are listening to it on audio, it is actually much longer, we play the extended version. We limit all audio to 20 minutes or less, but on YouTube, be sure to subscribe.

And there you could get many more gems and treasures. Join our 1.4 million subscribers. We post there daily and will post the extended version of this episode if you're listening to it on audio on YouTube. And please always share and leave a review. It's the biggest compliment you could give. Dr. Williams, thank you so much for being on our podcast. And we really appreciate your time and your talent. Thanks, Jim. It's a real pleasure to talk to you. Awesome. Okay everyone. Thank you very much for listening. Share this episode. Make sure you subscribe because if you miss something, you will definitely miss a lot.

We have some big things coming up. And until our next episode, remember to have no limits.