3 Ways You Can Reverse Aging & Prevent Disease In Your Life [MASTERCLASS] EP 1329

Today’s Masterclass revolves around the topic of health. Three experts share their tips and advice for how you can improve the overall quality of your health and the specific ways you can prevent common diseases. In this episode,Dr. Mark Hyman, physician and author, explains the lesser known causes of diabetes and why food can either be the cause or cure of common diseases. Dr. Steven Gundry, Founder of Gundry MD & best-selling author, teaches how you can reverse the effects of aging by starting to eat with your stomach instead of your tongue. Dr. Casey Means, Chief medical officer & Co-founder of Levels, dives into how glucose is negatively impacting our metabolic and cellular function and what you should do about it. For more, go to lewishowes.com/1329Full EpisodesMark Hyman: https://link.chtbl.com/1075-podCasey Means: https://link.chtbl.com/1252-podSteven Gundry: https://link.chtbl.com/1237-pod Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy! Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Mark Hyman?

  So you've got me thinking, okay, well, if a patient's disease are caused by food, what's causing the food? So then I'm thinking, okay, well, what do I need to do as a functional medicine doctor? I need to go to the root cause. And then it became clear to me that it's our

• 0:12Lewis Howes?

  Welcome to the School of Greatness. My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur. And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin.

• 0:36Lewis Howes?

  Welcome to this special masterclass. We've brought some of the top experts in the world to help you unlock the power of your life through this specific theme today. It's going to be powerful. So let's go ahead and dive in.

• 0:53Lewis Howes?

  How many different types of diabetes are there? And how is it caused?

• 0:57Mark Hyman?

  Okay, okay. So type 1 diabetes is autoimmune disease. Pancreas fails. It's called, we should be called juvenile diabetes. And you need insulin. It's just

• 1:07Lewis Howes?

  You need it.

• 1:07Mark Hyman?

  It's you need insulin.

• 1:08Lewis Howes?

  If you have type 1 diabetes, you need insulin.

• 1:10Mark Hyman?

  You need insulin, yeah. Cause your pancreas dies. Cause your pancreas makes insulin and helps your blood sugar get balanced, keeps, that's the blood, it's sort of the gatekeeper, lets the glucose into your cells. So it's really important.

• 1:21Lewis Howes?

  So how does that die?

• 1:23Mark Hyman?

  How do people die from that?

• 1:24Lewis Howes?

  I mean, how does the pancreas die?

• 1:26Mark Hyman?

  Oh, well, it's

• 1:26Lewis Howes?

  How does it get to that point?

• 1:27Mark Hyman?

  It's like an auto, like you get multiple sclerosis or rheumatoid arthritis. It's basically your body attacks your pancreas.

• 1:33Lewis Howes?

  Is that from eating a lot of bad foods?

• 1:35Mark Hyman?

  Well, there's been links to dairy and actually as a driver of type 1 diabetes. Gluten, 29% of people who have type 1 diabetes have celiac that are undiagnosed. So celiac is a big cause of autoimmune diseases, including type 1 diabetes. So that's a very small number of people.

• 1:50Lewis Howes?

  Okay.

• 1:51Mark Hyman?

  Um, one out of two Americans have what we call type two diabetes. We used to call it adult onset. Except now kids as young as three are getting type two diabetes from drinking soda from the crib. Oh my gosh. I was, I was working in, when I was a resident in an urgent care center. And this woman comes in for back pain and she got her baby in a carriage. And I see her feeding this baby this brown liquid in a bottle. Who's seven months old and I'm like, what is that? I'm like, what is that? She's like, that's Coca-Cola. No. I said, why are you feeding your baby Coke? She's, well, uh, he likes it. Oh my gosh. Oh my God, Liz, um, my wife showed me this, this, uh, video on, on, uh, on social media the other day. It was of a baby, it looked like it was maybe eight or nine months old baby. Having ice cream for the first time. Oh.

• 2:35Mark Hyman?

  Having sugar for the first time. And you watch the baby eat the ice cream. I'll light it up. And then the baby like grabs the thing and like stuffs it in his face. I was like, oh my God. It was just so crazy and it's, it's highly addictive. So, uh, yeah. So, so now we're seeing. One in two Americans suffer from either prediabetes. Or type two. Or type two diabetes. And, and that is when you eat too much sugar and starch. And every time you do that, it raises your insulin. Your body becomes resistant to the insulin and so it doesn't work as well. So you need more insulin. And insulin does what? Insulin makes you hungry. It makes you store belly fat. It locks the fat in the fat cells and it slows your metabolism. It's like a quadruple threat for your body to gain weight.

• 3:19Mark Hyman?

  So it's why we're saying, you know, and that's, goes back to what we're growing, right? So why are we eating all this food? That it's because that's the food we produce, right? And so that's the other part of the problem. So we have the chronic disease. We have the economic impact. And then we're like, well, why do we have this food? So as a functional medicine doctor, I'm always asking why, right? Well, why are my patients sick? Cause it makes money, right? Well, no, yeah, but, but I'm going even further. Why I got interested in this? Because as a, why, why would a doctor care about agriculture and soil and all this crap? Because I, as I was thinking about my patients' diseases, most of them were caused by food. And can be cured by food. Hmm. Something will, well. How many, how many are most of them? Is this like 50%? Eighty percent.

• 4:03Mark Hyman?

  Eighty percent of anyone that comes in to the hospital or your patients. Yeah. Who has some type of disease or some type of sickness. I mean, unless it's like an environmental thing like mercury or lime or mold, you know, most of the things. Cancer. Cancer, cancer is caused by food. Really? Seventy percent.

• 4:20Lewis Howes?

  70% of cancer is caused by food.

• 4:22Mark Hyman?

  And sugar is the number one culprit. Heart disease, diabetes, Alzheimer's, heart disease, the big killers.

• 4:28Lewis Howes?

  Are by sugar and food.

• 4:30Mark Hyman?

  Yes.

• 4:31Lewis Howes?

  Yeah, so if you change your diet, you should be able to

• 4:34Mark Hyman?

  Prevent those.

• 4:34Lewis Howes?

  Prevent.

• 4:35Mark Hyman?

  Or cure sometimes.

• 4:36Lewis Howes?

  Sometimes cure, depends how far along things are, I guess.

• 4:39Mark Hyman?

  Yeah.

• 4:39Lewis Howes?

  You can prevent heart disease, Alzheimer's.

• 4:42Mark Hyman?

  Yes, 100%. I mean, the studies are there. Even people already have Alzheimer's, when they improve their diet, they can

• 4:47Lewis Howes?

  They get more functionality back.

• 4:49Mark Hyman?

  So, so you've got me thinking, okay, well, if the patients' diseases are caused by food, what's causing the food? It's the food system. I'm like, well, what's causing the food system? It's our food policies. Like, what's causing our food policies? It's the food industry that's lobbying Congress.

• 5:06Lewis Howes?

  It's got money.

• 5:07Mark Hyman?

  It's the biggest lobby group in Congress is agriculture and food. By far, like by twice as much as the next lobby group.

• 5:16Lewis Howes?

  By like gas and oil or whatever.

• 5:18Mark Hyman?

  Yeah, exactly, right. And it's like, what? So then I began thinking, well, if I'm going to help my patients, I can't do it in my office. Like I can, it's like, it's like I'm like in the boat, bailing the boat with a hole instead of plugging the hole.

• 5:30Lewis Howes?

  You're not going to the source.

• 5:32Mark Hyman?

  Right. So then I'm thinking, okay, well, what do I need to do as a functional medicine doctor? I need to go deal with the root cause, right? The root cause and why. And then it became clear to me that it's, it's our, our agricultural system that's driving so much of the problem. And, and what we grow has been based on good intentions that were in the 50s and people were hungry. There wasn't enough food. There was a lot of poverty. And so we, we figured out a system to produce an abundance of starchy calories.

• 5:57Lewis Howes?

  So we can have food.

• 5:58Mark Hyman?

  So we can have food. And we were great at it. And we have cheap, abundant corn and wheat and soy, which are the commodity crops that are turned into industrial processed food, which is now 60% of our diet. And for every 10% of that you eat, your risk of death goes up by 14%. Yeah.

• 6:17Lewis Howes?

  Crazy.

• 6:18Mark Hyman?

  So you're basically, you know, feeding Americans a diet we know is going to kill them. The research is so clear on this. There's no scientific debate. And yet, we don't do anything about it because we have these dysfunctional food policies. And then the way we grow the food causes climate change. We'll get into that, but the number one cause of climate change is our food system.

• 6:36Lewis Howes?

  Really?

• 6:37Mark Hyman?

  People don't realize that. I didn't know it. I'm like, oh, it's oil and, you know, gas and all this stuff.

• 6:41Lewis Howes?

  But what is it? Is it the trucking? Is it the animal feces?

• 6:44Mark Hyman?

  Okay, so first of all, deforestation is devastating. Not only do we like destroy the soil on which we cut down the trees, but the trees are carbon sink, so we lose that.

• 6:55Lewis Howes?

  So they're not sucking in the bad air?

• 6:56Mark Hyman?

  Sucking in carbon dioxide, right. I mean, basically, plants suck out carbon dioxide. That's what they breathe. We breathe oxygen, they breathe carbon dioxide. So they're a perfect antidote, right?

• 7:04Lewis Howes?

  Yeah.

• 7:05Mark Hyman?

  And then the soil also, we're damaging by the way we're farming. We've lost a third of our topsoil. It's responsible, and people don't know this, but of all the greenhouse gases in the atmosphere, the loss of soil, organic matter, like healthy, rich soil, is responsible 30 to 40% of all greenhouse gases currently in the atmosphere since the Industrial Revolution.

• 7:27Lewis Howes?

  Does that mean, why is that?

• 7:29Mark Hyman?

  Okay, why? Because soil is, it can hold more carbon than is in the atmosphere right now. There's a trillion tons of carbon in the atmosphere, which is a lot. I don't know, trillion tons, I don't even know how to measure that. And the soil can hold three trillion tons of carbon. And how does it do that? It's an ancient carbon capture technology that is available all over the world. That's free. That's can be more effective than all the rainforests on the planet, than all the forests and trees on the planet. It's called photosynthesis. And if you have like grasslands, for example, like we had big prairies in the United States, they suck down carbon, they breathe it,

• 8:12Mark Hyman?

  and they put it through the plants into the roots, feeds the mycorrhizal fungi, which then... Make healthy soil, feeds the bacteria, and you get this incredibly rich live soil that holds tremendous amounts of organic matter that is carbon, right? I mean carbohydrates comes from the word carbon, which comes from carb- carbon dioxide, right? Ding ding ding, it all connects. And so we've lost-

• 8:39Lewis Howes?

  So we don't have the soil for it to consume, then we, it just bounces off back into the air, I guess, and we're just consuming it in other ways?

• 8:47Mark Hyman?

  Yeah, and, and, and the soil can hold so much carbon, the UN estimated that if we took the five, of the five million hectares of degraded farmland around the world, if we took just two million of that and spent 300 billion, which is the total military spend for 60 days around the world, which is not much. 60 days, two months of everybody's military spending, we literally could stall climate change by 20 years.

• 9:13Lewis Howes?

  Wow.

• 9:14Mark Hyman?

  Because of putting back the carbon in the soil. And not only that, it holds water. You see, you know, in Iowa, in the Midwest, there was floods that just destroyed a million acres of cropland that otherwise could have been fine if the soil could hold the water, but it just sits on the top where it runs through, and we lose all this water. So that when you have organic matter in the soil, it holds 27,000 gallons for every 1% organic matter in the soil per acre. So it's, it's an incredible water sink, it's a carbon sink, and we've lost all these soils, and it's because we're growing these commodity crops in ways that destroy soil. We're tilling the soil, we're turning over, soil erosion, it runs off into the rivers,

• 9:55Mark Hyman?

  and we kill all the life in the organic matter by poisoning it with fertilizer, with pesticides, with glyphosate herbicides, and it's staggering. And then we have all these sort of unintended consequences. You know, we, we started growing all this food, and we thought this agricultural revolution was great, all these chemicals are great, you know, fertilizer's great, we can do this good stuff, tractors, big farms, more food, feed the world. It's backfired on us. And it's producing the worst food on the planet, that's causing devastating environmental damage, staggering climate change. So it's, it's the soil loss, it's, you said, deforestation, it's the factory farming of the animals, which is, should be banned.

• 10:37Mark Hyman?

  It's the transportation, storage, refrigeration, and the food waste. I mean, food waste in-

• 10:43Lewis Howes?

  A lot of waste.

• 10:44Mark Hyman?

  Yeah, well, we, we waste 40% of our food. We'd like to throw

• 10:47Lewis Howes?

  That's not a play we don't need.

• 10:48Mark Hyman?

  Imagine going to the grocery store, buying a bunch of groceries, and getting home and throwing forty percent in the garbage. The average American wastes eighteen hundred dollars of food a year, and it's about a pound a day. And that goes to landfills. The landfills, then, it rots and creates methane. So you could be a vegan, throwing out your food waste and scraps, and you could be contributing to climate change. If food waste were a country, it would be the third largest emitter of greenhouse gases after the US and China.

• 11:14Lewis Howes?

  Wow.

• 11:14Mark Hyman?

  Yeah, it's methane to produce. And we need to compost, we need to have community gardens, like, always to fix it. But it's like, when you look at the whole end-to-end food system, it is the number-one source of climate change, about fifty percent of greenhouse gases. And people just don't appreciate that.

• 11:28Lewis Howes?

  So why, I mean, if this information is public and it's out there, and policymakers are aware of it,

• 11:35Mark Hyman?

  They're not.

• 11:35Lewis Howes?

  They're not aware of it.

• 11:36Mark Hyman?

  I spent two hours on a sailboat this summer with a senator, a smart senator.

• 11:41Lewis Howes?

  He wasn't aware of it.

• 11:42Mark Hyman?

  And I, literally, his jaw was hanging open the entire time.

• 11:45Lewis Howes?

  And they're not presented with this research and information?

• 11:47Mark Hyman?

  No.

• 11:48Lewis Howes?

  Because they got so much money sent to them by lobbyists, probably.

• 11:51Mark Hyman?

  Right. I mean, listen, if all the people who are walking in our office are Monsanto, and Cargill, and, you know, McDonald's, and Pepsi, and like, and they're all donating millions of dollars, I would say billions of dollars, they're not hearing the other side of the science. And, you know, how do you, how do you fight that? So, you know, I always should deride lobbyists, but I plan on, you know, I'm creating a food fix campaign, which is a nonprofit, along with an advocacy organization, to start to literally lobby senators, congressmen, key people in the administration around these issues, and start to drive policy change.

• 12:26Lewis Howes?

  Because in the UK, and you were talking about, I think, in Australia, New Zealand, or in, I think, in Asia, you were saying that you can't do certain things with the food, otherwise you'll go to prison, you'll go, you know, you'll get killed, you'll...

• 12:38Mark Hyman?

  Well, yeah.

• 12:39Lewis Howes?

  Like, in the UK, they don't have a lot of these dyes and, you know, just, right?

• 12:42Mark Hyman?

  Yeah, so it's so funny, you know, the FDA, you know, is so influenced by the food industry. And I was once with the... The former head of the Federal Drug Administration, Food and Drug Administration, Peggy Hamer. Former. She was, you know, but then she was the FDA Commissioner. Yeah. But now she's former. And I was at the World Economic Forum, I said Peggy, how come, you know, we have so much trouble with getting advances in food labeling, or dealing with toxic chemicals in our food, or the antibiotics in animal feed, or, you know, it's like, she's like, well, when we try to make too aggressive change, Congress threatens to shut down our funding because of the food lobby. They threaten to shut it down? Yeah.

• 13:27Mark Hyman?

  And then what? If they shut it down, what would happen? Well, they're limited in their ability to do their job. And so the FTC, the same thing happened in the seventies, there was a movement by the Federal Trade Commission to have, you know, negative, I mean, education campaigns around sugar and how bad it was. But the Congress says, we're gonna pull all your funding and shut you down if you do this. And so they pulled back. So, you know, for example, you asked a question about Asia, we have this thing called GRASS, which is generally recognized as safe. So the food additives, we have, you know, thousands of food additives, only about 5% have actually been tested for safety. In the US. Some of them are grandfathered in, right?

• 14:12Mark Hyman?

  Like, so Crisco, for example, Transfat, was grandfathered in as a safe food to eat, but it took 50 years for researchers to finally prove to the FDA that it wasn't safe, because it was the basis of all processed food. Crisco shortening, you know, it shortened your life. Oh my gosh. And so they, they literally had to be sued by a scientist in order to actually turn it into a non-safe substance. And then, of course, they gave the food industry years and years to get it out of food. But, but, but in this country, there's so many things that are used in our food supply that are banned in Europe, like BHT, butylanhydroxytoluene food additives, various dyes, and something called azodicarbonamide, which is a softener that makes like bread more like fluffy and

• 14:57Mark Hyman?

  soft. And it was used in Subway sandwiches. Ronnie Harry outed them and said, this is your yoga mat material and your subway sandwich.

• 15:05Lewis Howes?

  And they got to take it out, right?

• 15:06Mark Hyman?

  To eat her. Yeah, and she got it out. But the FDA still says it's fine to eat.

• 15:10Lewis Howes?

  Right.

• 15:10Mark Hyman?

  And in Singapore, if you use it and you're a food producer, you get a $450,000 fine and 15 years in jail for putting it in the food.

• 15:19Lewis Howes?

  That same ingredient.

• 15:20Mark Hyman?

  The same ingredient.

• 15:21Lewis Howes?

  That anyone can use in the US right now.

• 15:23Mark Hyman?

  In the US, yes. And most of the things that are safe, quote, safe here are banned in Europe.

• 15:29Mark Hyman?

  So, like, yeah, they're not doing their job. And then antibiotics, you know, we have 30 million pounds of antibiotics are used in animal feed, about 37 million total. So about 7 million for humans to treat disease and 30 million for animals. Why? For growth. It's a growth factor.

• 15:44Lewis Howes?

  Right.

• 15:44Mark Hyman?

  Makes them fat. And it makes humans fat too. And it is used for prevention of overcrowding. And, and the FDA says, well, this isn't a good idea. I mean, nobody thinks it's a good idea. Um, but they go, would you please, pretty please not do it? It was a voluntary guideline that the FDA produced, not mandatory.

• 16:03Lewis Howes?

  Please don't do it, yeah.

• 16:04Mark Hyman?

  You have to have a vet certify that the animal's sick before you give them antibiotics.

• 16:08Lewis Howes?

  Oh, man.

• 16:10Mark Hyman?

  And now they, they, they, you know, continue to do it and just laugh. You know, they had voluntary, the, the, the, um, FDA, FTC put in voluntary guidelines around junk food market. Would you pretty please not advertise the bad stuff and advertise more good stuff? It was just voluntary and the food industry went ballistic and had it overturned. So even the voluntary guidelines are nullified.

• 16:35Lewis Howes?

  Like, no, wow.

• 16:36Mark Hyman?

  And it just, it's.

• 16:37Lewis Howes?

  I mean, sugar, I mean, it's like, I'm the first one to raise my hand when I say like, I love sugar and it's my,

• 16:42Mark Hyman?

  Everybody does.

• 16:43Lewis Howes?

  Biggest vice, right? Like I love cookies and candies and cakes and brownies and anything you can think of, I love it, right?

• 16:49Mark Hyman?

  You know, we've programmed.

• 16:50Lewis Howes?

  I don't know why I don't have diabetes. So much sugar I've had in my whole life. But I.

• 16:54Mark Hyman?

  You can't be having that much because you look pretty good.

• 16:55Lewis Howes?

  Well, I trained hard too, right? I go through waves. And, but as a kid, I would drink like 9, 10, Dr. Pepper's a day, I remember.

• 17:03Mark Hyman?

  What?

• 17:04Lewis Howes?

  Like some days in the summer, you're just sipping around.

• 17:06Mark Hyman?

  President, is that what it was?

• 17:07Lewis Howes?

  Exactly. But I would just, I mean, I would run around and, and work out and play sports, but then I would just drink. Cause I thought that's what was on TV.

• 17:15Mark Hyman?

  You were 16, 18, you know, like.

• 17:17Lewis Howes?

  No, I was like 9, 10, right? So I was like, but it was, you'd see it on commercials, like your NBA superstar drinking Dr. Pepper or Sprite or whatever after, on the basketball court. And I don't know if it was just like subconscious or just it tasted good and you didn't think about it.

• 17:32Mark Hyman?

  Well, I mean, this is where the food industry is so, I mean, I talk about in my book Food Facts, but the food industry is so strategic about how it advances its mission and goals. And it does it through multiple channels. And I'm just gonna go through them because it just, people just don't know.

• 17:48Lewis Howes?

  Celebrity endorsements, right?

• 17:49Mark Hyman?

  Yeah, first, you know, obviously, you know, celebrity endorsements, which is the obvious one. They co-op social groups. So they, they fund groups like the NAACP and Hispanic Federation. The, you know, African-American and Latino communities are the most affected by diabetes and obesity. And they co-op them by funding them. I, I want to show the movie Fed Up at the King Center in Atlanta. And Bernice King, Martin Luther King's daughter, was all about it and she was excited. But once, uh, once we got it scheduled a few days later, I got a call that we couldn't show it. I'm like, why? She's, because Coca-Cola funds the King Center.

• 18:22Lewis Howes?

  No.

• 18:23Mark Hyman?

  Yeah. I went to Spelman College, you know, which is African-American Women College in Atlanta. And the dean said to me, half of the eighteen-year-olds coming into college have a chronic illness. Obesity, hypertension, diabetes. Eighteen-year-old women. And I'm like, why is there soda machines all over the campus? Why? She's, because Coke funds.

• 18:43Lewis Howes?

  No.

• 18:44Mark Hyman?

  And one of the, one of the people on the Board of Trustees is one of the highest executives at Coca-Cola.

• 18:49Lewis Howes?

  Oh, man.

• 18:49Mark Hyman?

  An African-American woman. It's like, so they co-op social groups. And that's why they, for example, oppose soda taxes, because they're, they're in the, you know, in the funding of these, these big soda companies. And then, of course, they, they fund research. So they fund twelve times as much research. Twelve billion dollars worth of research a year to study nutrition. So Gatorade gets studied by Pepsi.

• 19:11Lewis Howes?

  Really?

• 19:12Mark Hyman?

  Gatorade's the best thing in the world. It's not. It's just sugar, right? Or, you know, so it corrupts and pollutes science. So people are confused. Why is there so much confusion about nutrition science? Third, they...

• 19:25Mark Hyman?

  Yeah, they create front groups. Call them spin doctors. So they create front groups that seem like they're independent groups like Crop Life.

• 19:32Lewis Howes?

  Yeah.

• 19:32Mark Hyman?

  Or, you know, like

• 19:33Lewis Howes?

  And they're tweeting.

• 19:34Mark Hyman?

  Center for Consumer Freedom.

• 19:35Lewis Howes?

  Right.

• 19:36Mark Hyman?

  Or the American Council on Science and Health, which by the way is run by a bunch of doctors who suggest that pesticides are safe, that high fructose corn is great for you, that smoking isn't cause disease and, you know.

• 19:49Lewis Howes?

  Why would they do that? Because they get paid a lot?

• 19:52Mark Hyman?

  They're funded by Monsanto and Big Food and Pepsi. You just look at their funders. And they're, I mean, they spent thirty million dollars fighting GMO labeling in California, this front group. It was all funded by Monsanto, right? And then you, so you've got these front groups. And then you have them co-opting scientists and academies. So the Nutrition Academy is the American Heart Association, American Diabetes Association. Their funding in large part comes from industry. And, and so the Academy of Nutrition and Dietetics, which is our main nutrition association, forty percent of their funding comes from the food industry.

• 20:30Lewis Howes?

  Hmm.

• 20:31Mark Hyman?

  You know, they, they have sponsored, you know, lectures at their meetings that are, you know, when people saying, well, high fructose corn syrup is good and diet drinks are good and like.

• 20:40Lewis Howes?

  Right.

• 20:40Mark Hyman?

  It's just completely corrupted. And so these professional societies give guidelines and they're, they're corrupt. And Dr. Ionides from Stanford, who's a scientist who looks at carefully at the research and, and conflicts of interest says, you know, these professional societies like the American Heart Association and Diabetes Association should not be making guidelines. And then, so you've got all these ways in which they sort of screw things up. And then, of course, they, they're aggressive in advertising and marketing, which is illegal in most countries. And then they have lobbyists running around Washington driving policy that supports all what they do. So you, you've got this massive effort and, and it's often subversive and illegal.

• 21:21Lewis Howes?

  Fixing the heart medically can only take you so far.

• 21:24Steven Gundry?

  Yeah, that's right.

• 21:25Lewis Howes?

  We have to fix something else, and what is that?

• 21:29Steven Gundry?

  Well, you've got to fix, you know, why, for instance, you got heart disease in the first place. And I was taught, as all my colleagues were taught, that heart disease is kind of inevitable, that, you know, that's the leading cause of death for both men and women.

• 21:48Lewis Howes?

  It's inevitable for all of us to have?

• 21:50Steven Gundry?

  Yeah, pretty much, that's what we were taught. At some point. Yeah, and then even if you get it, let's say you get coronary artery disease, that the best we can do is slow it down to slow the progression. And what I realized, thanks to Big Ed, who I talk about in all my books, who reversed his coronary artery disease.

• 22:12Lewis Howes?

  This is a man who had 100, he was 100 pounds overweight?

• 22:15Steven Gundry?

  Yeah, he was, he was really overweight. He was late 40s, he had inoperable coronary artery disease. Everything was clogged up.

• 22:25Lewis Howes?

  Wow.

• 22:25Steven Gundry?

  And this guy went...

• 22:26Lewis Howes?

  And so you opened him up?

• 22:27Steven Gundry?

  No, well, he had gone to six different centers in the United States saying, you know, "Do something." And everybody who saw him said, "Well, no, there's no place to do bypasses, there's no place to do stents because everything's clogged up. Have a nice day." And so this guy spent about six months doing this. And he went on a diet during this time, and he went to a health food store, and he bought a bunch of supplements, kind of willy-nilly, quite frankly. And so when I met him, he was still a huge guy, weighed 265 pounds. And he brings me his angiogram, the movie of his heart, from Miami, Florida.

• 23:10Steven Gundry?

  And I look at it, and I go, you know... I agree with everybody else. There's nothing I'm gonna do for you. And he says, "Well, yeah, that's what everybody says, but here's the deal. You know, I've gone on this diet. I've lost forty-five pounds in the last six months, and I've taken all these supplements. And, you know, maybe I did something in here, you know, and I'm scratching my professor. So the video was from six months prior? Prior. Wow, okay. And I said, "Well, good for you for losing weight and, you know, I know what you did with those supplements. You made expensive urine," which I fully believed. And he said, "Well, you know, why don't we do another angiogram? You know, what would it hurt?" So I go, "Yeah, don't get your hopes up."

• 23:50Steven Gundry?

  Okay, so this guy has cleaned out, in six months' time, half the blockages in his coronary artery. You know, gone, shrunk. And you go, "I've never seen this before. That, you know, that doesn't happen." And so... This was what, after thirty years of doing this? Oh, yeah, yeah, yeah. That doesn't happen, you know. Come on, that's impossible. You don't clean things out. The only way to clean it out is through surgery. Right, yeah, or put a stent in. So let me give you an example, and this is kind of off the subject. So if you work out with weights and you happen to wear a wedding ring or an aura ring, you get calluses, right?

• 24:33Steven Gundry?

  So calluses are your body's response to protecting itself against an irritation. And you build up layers and layers and... Right? So it turns out that these plaques inside arteries is a response to an irritation. And you build up... Calluses. And think about it, if I took off this ring and started working out with weights, this callus would go away because there's no longer any irritation. And what Big Ed showed me was he had removed the irritation, so he no longer needed calluses.

• 25:17Steven Gundry?

  His heart started to heal. And it literally goes away. And so that's what I've been doing for the last 20 years is teaching people how to remove the irritation to the inside of their blood vessels and the calluses miraculously go away. They don't miraculously go away, you don't need them anymore.

• 25:37Lewis Howes?

  Right.

• 25:38Steven Gundry?

  Jacqueline used to have this expression is that if it tastes good spit it out. He actually meant that you should not be eating for this two inch by three inch piece of muscle, your tongue, but you should be eating for the microbiome, for the bacteria and all the other cute little viruses that actually live in your gut, live in your mouth, live on your skin. And if you eat for them, they will take care of you because you are actually their home. We're merely a condominium for bugs.

• 26:15Lewis Howes?

  And how many bugs do we have in our body or in us?

• 26:19Steven Gundry?

  Yeah, we have well over 100 trillion bacteria. And since the Human Microbiome Project was, you know, finished about five years ago now, I mean, we didn't know that these guys really existed. In fact, Dr. David Kessler, who was head of the FDA in the Reagan years, who made the guidelines for the labels, the labeling laws on the back of packages that, you know, show saturated fats and carbohydrates. And the labels, by the way, if we get into this, are completely wrong. They were forced on the Reagan administration by big food companies.

• 27:02Lewis Howes?

  Wow.

• 27:03Steven Gundry?

  And so anyhow, you, if you feed bacteria what they want to eat, and that's all in the longevity paradox, they will take care of you. They will not, they'll take care of the wall, the lining of your gut, and

• 27:28Steven Gundry?

  They, you will not actually age. Which is kinda cool.

• 27:34Lewis Howes?

  So if you take care of

• 27:36Steven Gundry?

  Of them.

• 27:36Lewis Howes?

  Of the bugs in your body, you will not age.

• 27:39Steven Gundry?

  Right. So you got a hundred trillion bacteria. You have over 10,000 different species of bacteria. And just last year, they discovered another thousand, so who knows?

• 27:53Lewis Howes?

  Right.

• 27:53Steven Gundry?

  So 99% of the genetic material that exists in you and me is non-human genetic material. We're only, our genes are actually so unimportant, it's kinda humorous. And when people take a family history, what they're actually finding out is if you, if your parents taught you how to eat, and most people's parents teach the kids how to eat, and your parents had diabetes, or your parents had high blood pressure, or your parents had coronary artery disease, and you eat like your parents did, the odds are that you will do that.

• 28:34Lewis Howes?

  Right.

• 28:35Steven Gundry?

  For two reasons, the food choices that you made, but more importantly, you inherited your bacteria from your parents, and actually your siblings, and...

• 28:46Lewis Howes?

  So it's not the genes of your parents that mean you are susceptible to heart disease, or Alzheimer's, or whatever? Right? It's not the genes of your parents, it's typically the the foods they ate, that you're probably eating the exact same foods that cause the same type of problems?

• 29:04Steven Gundry?

  Correct. Yeah. I mean, there are, there's, there is an Alzheimer's gene, and my program, according to Dale Bredesen, is the best way not to activate that gene.

• 29:17Steven Gundry?

  And there are certain genes that people inherit that make the world's meanest, nastiest, stickiest cholesterol that most doctors don't even measure. And oh, by the way, if you're prescribed a statin drug, you know, a lipid lowering drug, it actually worsens the, this other particle.

• 29:36Lewis Howes?

  Wow.

• 29:37Steven Gundry?

  So, yeah, there are genes, but they're such a small part. Nature magazine had a big article in late 2018.

• 29:46Steven Gundry?

  I think proving that only about seven or eight percent of what will happen to us is based on our genes and 97 or 98 percent of what's going to happen to us is based on our environment and our food choices.

• 30:09Lewis Howes?

  Our decisions.

• 30:10Steven Gundry?

  Our decisions, yeah.

• 30:11Lewis Howes?

  Now, you said we can, you know, aging is essentially a choice is what I'm hearing you say, but if someone watching this saying, well, Dr. Gundry, you've got white hair, you look older than when you were 10 years old.

• 30:22Steven Gundry?

  Yes.

• 30:23Lewis Howes?

  So how can, how can you say that you're, you can eat certain things that can reverse aging or can make you not age when you look older than when you were younger?

• 30:32Steven Gundry?

  That's true. I'm definitely chronologically older, but recently on my podcast, I had Dr. Terry Walls, who I think is very famous, rightfully so, for reversing her MS, her multiple.

• 30:50Lewis Howes?

  Wow.

• 30:51Steven Gundry?

  Sclerosis. And she did it via diet. She did it initially by eating nine cups of vegetables a day. And I dare people to try to eat nine cups of vegetables.

• 31:07Lewis Howes?

  A lot of fiber, right?

• 31:08Steven Gundry?

  A lot, a lot of fiber. And we'll get back to fiber because I think that's probably the key. And this is actually what Jacqueline was trying to say. If it tastes good, spit it out. And Terry became famous for telling people that she, when you look in the toilet every morning, you should see a very large coiled snake looking back up at you. And in fact, in The Plant Paradox, in the original manuscript, I had said, when you look in the toilet, you should see a giant anaconda looking back up at you. And my editor, Julie Wills, you know, called me up. She said, do you know there's a movie where an anaconda

• 31:53Steven Gundry?

  is coming out, coming out of the toilet? And I said, oh, yeah. She said, I don't think we want that visual in your book. And she said, let's, let's take that out. So, but... What we didn't know, what you didn't know, I didn't know, is that that giant coiled snake is not the fiber and the roughage that we ate. It's actually bacteria that have eaten the fiber. No way. And bacteria inside of us? Oh, yeah. That's coming out. That's coming out. So, most of your poop Oh, my gosh. is, if you will, baby bacteria. No way. And so, the more So, we want to get the bacteria out of us? No, you want them to grow and prosper.

• 32:38Steven Gundry?

  And the more they grow and prosper. It sounds like aliens in our bodies. It's like, you're feeding us. You're absolutely right. And one of the things that is kind of hard to embrace is we we probably only exist as a place for bacteria to live on Earth. Wow. And, you know, intelligent If there was no bacteria inside of us? We're done. We would die. So, we know that we can breed germ-free mice. And interesting fun fact, that I put in the longevity paradox. My fifth-grade science project was to build a germ-free mouse environment.

• 33:22Steven Gundry?

  This was in 19 Wow. 1960. And so, this isn't my first rodeo. So, we can build, we can raise germ-free mice that have no bacteria in them, have no bugs in them. And they live short lives. Really? They have horrible immune systems. They get sick, they They get sick, yeah. And they, so they're the basis of so much of what we know. And so, you can, so bacteria are incredibly important. And we know now that these bacteria actually teach our immune system from day one.

• 34:07Steven Gundry?

  In fact, scary.

• 34:10Steven Gundry?

  We used to think that the placenta, where the, you know, the baby, the womb, the uterus, that feeds the baby is sterile. Of course, that has to be, because the baby has to be sterile. The placenta is full of bacteria. Feeding the baby. Feeding, and it turns out that the bacteria in the placenta actually give information to the baby's immune system before the baby even pops out of the womb. So we need these viruses, these good viruses. We need these viruses and bacteria. We need them. And, in fact, fun fact, long

• 34:48Steven Gundry?

  ago, the only way to treat bacterial infections were viruses that could actually infect bacteria and kill viruses. And Eli Lilly Company, from Indianapolis, got its start, this giant pharmaceutical company, as what's called a bacteriophage company. Bacteriophages are viruses that infect bacteria. And it turns out that viruses actually are really useful in us as well. We have trillions and trillions and trillions of viruses in us right now. What's the difference between a good virus and a bad virus? If the good virus is doing what it's supposed to do. Um, okay, let's, let's

• 35:33Steven Gundry?

  do a deep dive into microbiology. Okay. And what is the definition of virus? Okay, so a virus is probably the smallest reproducible form of life, however we want to define life. So, most living things are capable of reproducing themselves one way or another, dividing or... Multiplying. Multiplying, one way or another. Just like humans. Exactly. So, a virus, unfortunately, has to have, cannot replicate itself. It

• 36:13Steven Gundry?

  has to borrow another cell and tell, take over the cell's machinery to manufacture more copies of viruses. And...

• 36:27Steven Gundry?

  That's how they get reproduced. But in the end, every living creature is here just to make a new copy. And you and I only exist was to make a new copy.

• 36:46Lewis Howes?

  Wow.

• 36:46Steven Gundry?

  And, you know, I hopefully actually only exist so my bacteria can make new copies of themselves.

• 36:56Lewis Howes?

  Blood sugar management or control is one of the key factors of either being healthy or potentially linking to one of these other, I guess, diseases. Is that right?

• 37:06Casey Means?

  That's right. Yeah. And what it really comes down to, which kind of gets at your question of what is metabolism? Metabolism is fundamentally the way that we make energy in the body. So we eat food and, you know, food has, you know, fat and glucose in it. And either fat or glucose, glucose is sugar, can be used to convert into a type of energy that our cells can use, which is called ATP. So we take in this substrate, but we have to convert it through our mitochondria in our cells to a form of energy we can use, a currency that our body understands and can use. That process of conversion is metabolism. And this is happening in every single one of the 37 trillion cells in our body.

• 37:52Casey Means?

  And it has to work properly.

• 37:53Lewis Howes?

  So break it down for me then. Fat or glucose, or I guess carbohydrates enters the body through the foods we're eating, right?

• 38:01Casey Means?

  Yep.

• 38:02Lewis Howes?

  What happens after that? How is it processed in the body, through the cells, through the mitochondria? How is it processed?

• 38:09Casey Means?

  Yeah. So looking at carbohydrates, for instance, they go into our digestive tract. They're broken down and absorbed into the bloodstream, broken down into simple sugars like glucose and fructose. These go into the bloodstream. And let's say we're talking about glucose, which is blood sugar. This signals to the body, particularly an organ called the pancreas, to release insulin, which is a hormone. That hormone allows you to take that sugar out of the bloodstream, through the cell membrane, into the cell. Once it's inside the cell, it's broken down even further and then goes into the mitochondria to be, go through a chemical processing that then creates ATP, which is this molecule that can be then used to essentially power all the

• 38:53Casey Means?

  Millions of cellular processes that are happening every second.

• 38:56Lewis Howes?

  So ATP is the power.

• 38:58Casey Means?

  The power. It's the fuel. It's the battery in our body.

• 39:02Lewis Howes?

  Okay, and so the way it's processed is it's based on the foods we eat, whether it be fat or sugar that comes through. Does that determine how the quality of the energy or what does that mean within, is it all equally the same when it converts an ATP or?

• 39:18Casey Means?

  Well, I think the way to think about it is to really focus on the mitochondria. This is the energy factory of the cell. This is the powerhouse of the cell. And the thing that people really need to understand is that our diet and our lifestyle in the modern Western world, so past 50 to 100 years, so much of it is actually damaging the mitochondria of our cell and creating problems in that conversion process. So for instance, when we eat too much sugar, okay, and these days, the average American

• 39:48Lewis Howes?

  Is eating a lot of sugar.

• 39:48Casey Means?

  Like 100 times more than we were like 100 years ago and through the rest of human history. It's like this massive overload of this substrate. What that does is it causes stress on the mitochondria and creates damage. And one analogy I sometimes use is like imagine you had a factory that was making something like, like cheese and like all of a sudden you get like 100 times more of like the raw product, like milk delivered to the factory. The, the workers would be like, we don't know where to put this. We can't work. Like they go on strike. There's nowhere to store it. There's no refrigerators. It would all go bad. All of a sudden you actually produce less cheese even though you have more substrate, you know?

• 40:26Lewis Howes?

  Interesting.

• 40:26Casey Means?

  And so it's like, we are giving so much of the substrate to the body that it's gumming up the system. It's breaking down the factory and creating problems. And the molecular way this is happening is that each time you have these glucose spikes from eating these refined products or added sugars, your bodies are releasing more of that insulin. It's saying, okay, more glucose in the bloodstream. So we have to produce more insulin to get it out of the bloodstream. And over time, the body sees all this insulin circulating and it's like, We can't bring more of this into the cell. There's too much. And so it actually puts up a block, which is called insulin resistance, which is that cellular process that leads you towards problems like diabetes. And so what's happening now is the

• 41:07Lewis Howes?

  And that's why you're storing fat or you're storing other dead cells that you don't need to keep in the body, I guess, right?

• 41:13Casey Means?

  Right, because insulin is the signal saying tons of glucose around for energy, so we don't need to burn fat for energy. So insulin is also a block on fat burning. So it's this chemical signal saying too much glucose around, blocking it from getting into the cell, and also telling the body not to burn fat. So of course, for people who are dealing with trouble losing weight, insulin is the hormone we really, really need to be thinking about. And so we reduce our insulin sensitivity. Now we have lots of glucose circulating in the bloodstream, but it's not able to efficiently get into the cell. And then you've got all these other things that can hurt our mitochondria. And really, a mitochondria energy centric view of health can really help us. Some other things that

• 41:58Casey Means?

  can hurt the mitochondria are oxidative stress. So I know you talked about this a little bit on the podcast with David Perlmutter, but aside from glucose, eating too much fructose, so this comes with like sodas or fruit juice or things that have really high concentration of fructose. It's not going to actually stimulate insulin in the way that glucose does, but what it does is it goes into the cell and it's converted into something called uric acid. And that uric acid creates oxidative stress, which is sort of this sort of damaging reactive molecule in the mitochondria and creates mitochondrial damage. So now, again, you've got more trouble processing energy to mitochondria. Environmental toxins are actually a huge problem as well. They can directly damage the machinery of the mitochondria. So we're thinking about things like pesticides and a lot of the fragrances in our personal

• 42:43Casey Means?

  care products and a lot of the, you know, fragrances and chemicals in our home care products. These things actually go into our bodies, damage our mitochondria, make it difficult to produce energy effectively. Chronic stress can damage our mitochondria through cortisol and through our stress hormones. So It's it's interesting to think about how all these different aspects of modern life fundamentally feed down into damaging this precious part of our cell that creates energy.

• 43:12Lewis Howes?

  So blood sugar management and metabolism management, is that right? So the main things we should be thinking about? How does blood sugar and metabolism work together?

• 43:20Casey Means?

  Yeah, so so the way that those sort of things link up is that if your blood sugar is quite erratic, like let's say it's going up and down in big spikes and valleys.

• 43:29Lewis Howes?

  Every day, yeah, you're having lots of sugar, you're, yeah, you're just eating poorly, you're stressed, you're overwhelmed.

• 43:35Casey Means?

  Yeah, and and the majority of foods on the shelves in our grocery stores now have added sugar, like well over sixty percent. So it's not unusual for an American to be on that blood sugar roller coaster, up, down, up, down, up, down. And that's called glycemic variability. And that process of glycemic variability is very damaging to our metabolism. Through the through the mechanisms, you know, we spoke about of causing insulin resistance by stressing the body to make too much insulin over and over. But that those high blood sugar spikes in their own right can cause damage as well. When your blood sugar acutely goes really high, like after eating a pop tart or eating a pastry or something like that, or a big bowl of pasta,

• 44:19Casey Means?

  that spike can lead to inflammation. It can lead to oxidative stress because of the way that it's overwhelming our systems and creating free radicals. It can also cause a process called glycation, which is where sugar sticks to things in the body. And so if you if you can imagine, if your concentration of blood sugar is really high, it's kind of going to just stick to things more, like your blood vessels and proteins. And that's not good. That that that's like a signal for the body that something's wrong. And so all of these things kind of coalesce to just creating problems. So the more that we can minimize our glycemic variability and go from spikes and valleys to more gentle rolling hills,

• 45:01Casey Means?

  the better we are, the better we're going to basically be treating our cells. And it's not just, it's not just the sort of like cellular optimization we're trying to do. It's also the way you you feel. I think a lot of us have had that experience where we have a really High carb meal, a big dessert, and we feel like we kind of have a crash afterwards. It's like that post meal crash. We feel lethargic, like we may need to have another cup of coffee or even feel jittery after it, like a big high carb meal. That's, we really understand how that works. The body sees a huge load of glucose from a high carb meal. The body then surges out that insulin, overcompensate, soaks up all that

• 45:44Casey Means?

  glucose and you crash. And in that crash state is when we feel fatigue, potentially some anxiety, and it's when people usually feel cravings. So by learning-

• 45:54Lewis Howes?

  You want more.

• 45:55Casey Means?

  You want more to bring yourself back up because you've kind of crashed.

• 45:59Lewis Howes?

  It's just up and down.

• 46:00Casey Means?

  And then you're on the vicious cycle. And I think the majority of American bodies are on that cycle. Because you think about what we eat. It's like breakfast, it's cereal, juice, toast, pop tarts, pastries, you know, sweetened coffee beverages. That's all refined sugar and refined grains. Then you go to lunch and it's bread, tortillas, wraps, chips, you know, all of that stuff. And then you go to dinner, pasta, potatoes, whatever. And then it's dessert. And it's like, if you're not, if you're just going along the normal American cultural treadmill of what's normal to eat, you're on a glucose roller coaster. And that means that your day might be highly labile in terms of the energy, mood, performance,

• 46:41Casey Means?

  cravings. And so, learning just simple ways to balance out that glucose roller coaster can be an amazing life hack.

• 46:51Lewis Howes?

  I hope you enjoyed today's episode and it inspired you on your journey towards greatness. Make sure to check out the show notes in the description for a full rundown of today's episode with all the important links. And if you want weekly exclusive bonus episodes with me personally, as well as ad free listening, then make sure to subscribe to our Greatness Plus channel exclusively on Apple Podcasts. Share this with a friend on social media and leave us a review on Apple Podcasts as well. Let me know what you enjoyed about this episode in that review. I really love hearing feedback from you and it helps us figure out how we can support and serve you moving forward. And I want to remind you, if no one has told you lately, that you are loved, you are worthy, and you matter. And

• 47:35Lewis Howes?

  now it's time to go out there and do something great.