Stanford Nutrition Researcher: Eat THIS to Transform Your Health, Stay Young, and Live Longer

If you want to know exactly what foods slow down aging naturally, this is an invitation to sit down with an extraordinary scientist who's not only going to teach you that change is

possible. She will show you how to eat

possible. She will show you how to eat in order to live longer, look younger, and [music] feel better than ever.

Tomorrow, you'll wake up different and you realize, I'm not just eating, I'm rewriting my future because food isn't

just fuel, it's the pencil that rewrites your genetic instructions. Starting

today, your fork becomes more powerful than your family history.

Dr. Lucia Aronica is a scientist and professor at Stanford University School [music] of Medicine, where she specializes in epigenetics. Your doctor

probably told you to eat the rainbow, but [music] here's what your doctor may not realize. Each color represents a

not realize. Each color represents a different signal.

No way. You have red foods like tomatoes that boost your SPF [music] by 40%. Garlic, if you crush it or chop

by 40%. Garlic, if you crush it or chop it, this creates Allison, [music] the happy nutrient we need. Broccoli, this

provides sulforaphane. This activates

more than 200 protective genes. But there's a problem.

protective genes. But there's a problem.

What's the problem? There's actually

Please help me welcome Dr. Lucia Aronica to the Mel Robbins podcast. Thanks Mel

for having me. I'm absolutely excited about our conversation. I love the way you make science relatable.

Thank you. I really have a crush on your brain. So now I'm blushing. [snorts]

brain. So now I'm blushing. [snorts]

Here's where I want to start. How could

my life be different if I take everything that you're about to teach me today and I take it to heart, I apply it to my life, what might change?

Tomorrow, you'll wake up different.

You look at your eggs, your broccoli, your coffee, and you realize, I'm not just eating, I'm rewriting my future

because food isn't just fuel.

It's the pencil that rewrites your genetic instructions.

Starting today, your fork becomes more powerful than your family history.

Right now, you may see diabetes in your mom, heart disease in your dad, anxiety

in yourself, and think, I'm stuck.

That's just my genes.

But in reality, genes are only 25% of your health story and you are rewriting

the other 75% right now with every choice and every meal.

And the best part?

You'll never need another diet again.

You'll transform your relationship with foods so profoundly that processed food

won't even register as food anymore and you'll stop treating your body like a garbage can.

Today, we are putting that pencil back in your hand and you are going to rewrite your health story

into a masterpiece.

Doctor Aronica.

You came to play. Holy cow. You will see the fork as the pencil to rewrite your future. You will be able to use food to

future. You will be able to use food to change 75% of what determines your health.

I can't wait to get into all of this research around food and how it unlocks potential in your genes and can change

your health forever. So you are an epigenetics scientist.

What is epigenetics and why should we be as excited about it as you are about what you're about to teach us? The Greek prefix epi means on the

us? The Greek prefix epi means on the top.

So epigenetic marks are molecular switches sitting atop your genes and turning them

up or down. Just like a volume knob on a stereo.

This also explains why you go through transformations throughout your life.

Puberty, aging itself, losing weight, gaining weight, building muscles.

All these transformations underlie epigenetic mechanisms. And here's why you should be excited.

Most of these marks are written in pencil, not in pen.

Every day, they are rewritten by enzymes we scientists actually call writer and

eraser enzymes. And guess who controls

eraser enzymes. And guess who controls these editors?

Every single thing you do.

What you eat, how you move, how you handle stress, these send signals to the writer and the eraser enzymes. And that's why

eraser enzymes. And that's why in epigenetics, you are not just a passive reader of your genetic code, but an active writer

of your health story every day with every choice.

You hooked me right in the opening couple words, so I want to make sure I really understand this because a lot of us blame our genes for a lot of things,

right? Oh, well, you know, my weight,

right? Oh, well, you know, my weight, aging, energy, stress, my mom had diabetes, I had to as if everything is set in stone, there's nothing you can do. So maybe why don't we start with,

do. So maybe why don't we start with, well, what actually are genes and what do they do and what's set in stone and what isn't?

Okay. So genes are recipes for proteins, the building blocks of everything in our

body. Okay. These recipes are written

body. Okay. These recipes are written in DNA and variations in the DNA sequence

determine variations in the function of these proteins. Okay.

these proteins. Okay.

That can affect the way we respond to nutrients, the way we look, even our predisposition to disease.

But and here's where people get confused about genetic risk, not all genetic variants are created equal.

You hear people say, genes load the gun and lifestyle pulls the trigger. And here's where

the trigger. And here's where epigenetics comes in.

A landmark study published in 2016, okay, in the New England Journal of Medicine.

That's a good one. That's a [laughter] very good one.

Showed the power of lifestyle over genes.

So 55,000 people Mhm.

with a an increased risk of genetic risk for heart disease.

If they had a a good lifestyle, so healthy food, exercise regularly, no

smoking, they cut their risk in half.

And those with good genes but a bad lifestyle got heart disease anyway.

So really, the genetic risk is written in pencil and you hold the pencil and the eraser, too.

This is so exciting and it's also a little confronting because if you're the kind of person that was like, well, you know, I have heart disease runs in my family, that doesn't mean that's not

true, but Dr. Aronica's here to say, hey, I have the research and you just said it. This tendency in your family

said it. This tendency in your family for these things to happen to people that you're related to does not determine your destiny. That in almost

every single instance, you hold the pencil and based on the changes that we're going to talk about today, these changes are so powerful that they can activate a different

destiny for you moving forward. You got

it. Wow. This is so cool. What would you say to somebody who has just struggled, for example, for a really long time

to lose weight or to feel good or to not feel so anxious or depressed or whatever and they're skeptical

because just nothing's worked for them?

I would say, you're not stuck. You are

just holding the wrong pencil. Oof.

Maybe you think you have tried everything, but here's what I want you to know.

Every time you went on a yo-yo diet, so you lost weight and gain it back.

Your cells created what we call an epigenetic memory of weight gain. Mhm.

So, it's like a problematic software update. The genes that make that keep

update. The genes that make that keep you lean, like those that burn fat, Oh.

turned down. Well, cuz we don't need them cuz we're not doing anything, right?

Exactly. And the one that that keep make you fat, the inflammatory genes, wake up.

And so, your fat cells literally remember being fat and fight to get back

to that new normal. That's why it's so easy to gain back weight, but there's hope.

At Stanford, we showed that if you lose weight and you keep it off for 6 months,

actually, your fat cells unlearn that memory. They start the process of erasing that memory, so

turning up the the genes that burn fat and down the inflammatory genes. Now, I

know what you're thinking. I can't stick to a diet for 6 days, 6 months sounds too much to me.

Well, I think most people white-knuckle Mhm. their way through protocols they

Mhm. their way through protocols they hate.

And they never try to make the process enjoyable. Mhm. As an

Italian, I believe that pleasure isn't the enemy of health.

It's your compass to find it.

Change requires consistency, and you can't be consistent with something you hate.

Mhm. But you can be consistent with something you love.

And in Italy, we uh when we eat, we take our time, we share conversations,

we uh sip a glass of wine, we activate multiple pleasure pathways.

And health becomes as natural as breathing. So,

here's what I want you to do. I want you to not just eliminate processed foods, but replace it with something you genuinely

love.

Something that make you say, "Oh, this is what I've been I've been missing."

It can be replacing the instant noodles for a juicy piece of salmon or that Oreo cookie with some sweet

berries.

Just find your own version of pleasure.

In 6 months, your fat cells won't just forget they were fat, they will remember what it really feels like to be joyfully

healthy.

I just got something.

Oh my gosh.

Okay, so I have made health my number one goal this year, and I've been listening to all the experts that come on this podcast. I not

only am interviewing people, but I am absorbing all of this, and so I've been focusing on resistance training, I've been focusing on whole foods, I've been prioritizing high-quality protein,

really changing lifestyle. I can't

believe over the last 6 months to a year, I feel like a different person from the inside out.

And you just explained why.

Because by changing these lifestyle levers that really do change the way your genes express, you are changing yourself from the inside out. Exactly.

These are aren't just healthy habits, they are cellular signals. Cellular

signals to a different life.

This is so cool. What Why did you want to get in and how did you get into this?

I'd never even heard of epigenetics until like a year ago.

Two things. Okay.

Tradition and tragedy. Oh.

Tradition, growing up in an Italian kitchen, food has always been medicine to me. Yes. In Italy, food isn't just

to me. Yes. In Italy, food isn't just fuel, it's connection, tradition, and pleasure.

And then, through my work, I then discovered the molecular mechanisms behind this, really showing that food is

the pencil that rewrites our genetic instructions.

And then a tragedy. I lost my father when I was 14. He was a dedicated physician, Mhm. always putting his

physician, Mhm. always putting his patients first, calm strong.

And watching him fade away, I decided I wanted to continue his legacy of helping people heal.

But I decided to do it with science, not with medicine. I wanted to help other

with medicine. I wanted to help other doctors like him find better approaches to lifestyle

medicine. And so, every paper I write,

medicine. And so, every paper I write, every student I teach is my father's legacy Mhm. living on.

But then my mom taught me the other half of the equation.

Here's a photo of her.

At 84, she's the picture of true longevity for me.

She's not a hardcore biohacker following complicated protocols.

Well, who the hell has time for that? I

mean, I don't like Yeah, she doesn't wake up at 5:00 a.m. in the morning to eat the the gym or uh bounce from cold

plunge to sauna and or take take 100 supplements.

She dresses elegantly.

She's joyful. She takes time to eat savoring her food, and she knows

she is our queen, Mhm. our flower, and our rock.

And this joy and purpose fills her life.

She embodies something that many longevity gurus forget.

Aging isn't just biological.

It's psychological and social.

And pleasure is part of the equation.

And that became the foundation of everything I teach. If you're listening,

teach. If you're listening, uh Lucia's mom is wearing this beautiful navy blue dress with a bright red sash, and it's got flowers on it. She's got

this beautiful like flower red flower uh necklace at the center of it. She's like

vibrant, and her smile is bright, and her eyes are bright, and I can't believe she's 80 in that photo.

84.

84. Let's give her credit for all the years.

birthday. Happy birthday.

Happy birthday to your mother. You teach

a framework at Stanford that is called eating your way to younger genes.

Let's just start with what does eating your way to younger genes even mean?

Yeah, so I I've established the first program and course in nutritional epigenetics at Stanford.

And I teach a framework that is called epi-nutrition.

Epi-nutrition. Yeah, so how to eat to improve gene expression for a healthier, longer life. Well, you know what I'm going to say to that?

I'm going to say, "Dr. Veronica, pass me the fork."

the fork." [laughter] Here's the fork. I'm going to explain you how this works.

Oh, I can't wait.

Exactly. So, uh the the concept the main concept is that few food isn't just fuel, is the pencil that rewrites your genetic instructions.

And my favorite example is the queen bee. Have you ever heard of this story?

bee. Have you ever heard of this story?

No. Okay. Uh-uh. So, the queen bee lives 20 times longer than the other bees in the beehive,

which are called worker bees. She's also

larger and fertile, whereas the workers are sterile. And

yet, queen and worker bees are genetically identical.

No, they're not.

Yes, they are.

Wait, queen bees are genetically identical to a worker bee? Yes, same

hardware different software.

And what writes the different software?

Royal jelly.

A substance that the queen larvae eats as they develop and these works as the

epigenetic queen maker. Wow.

It turns on the genes that make the queen a queen. Now, what's exciting is that we humans

have nutrients that work like our royal jelly. And I call them epi nutrients.

jelly. And I call them epi nutrients.

Okay. There are two main categories.

The first category, methyl donors. Okay.

So, think of them as the structural material, the ink to write healthy genetic instructions. There are

genetic instructions. There are five main methyl donors. Okay.

Methionine in all protein-rich foods.

Okay, so protein. Yeah. Protein-rich

foods. Then you have folate in green leafy vegetables.

Okay. Liver and legumes. Then you have B12 from animal protein.

Then choline from eggs and liver, primarily, and

betaine from beets, spinach, quinoa, and shellfish. Without these, your genes

shellfish. Without these, your genes literally run out of ink. Mhm.

Then we have the second category. Okay.

I call these epi bioactives.

Okay. These are the signals to the writer and the eraser enzymes.

So, these regulates the epi bioactives really tell your writer and eraser enzymes what to write and where. So,

examples of epi bio Uh-huh.

Uh we have colorful pigments from colorful fruits and veggies. Like for

example, think tomatoes, carrots, broccoli, even chocolate and coffee.

Then we have omega-3 fatty acids from fatty fish and postbiotics from fermented foods. Things like

yogurt kombucha sauerkraut kimchi.

Mhm. Epi nutrition is a beautiful friendship between animal and plant foods. You need both. You need the ink

foods. You need both. You need the ink and as we will see later, animal foods are really necessary to

provide B12 and choline, so a type of ink. Mhm. But then you also need the

ink. Mhm. But then you also need the signals, the epi bioactives that are primarily represented by plant foods

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I want to walk through the specific types of food in this framework so that I really understand and so does the person that is listening or watching and if you're listening we're really describe what's happening. So,

I'm going to ask our executive producer Tracy to come in. Oh my gosh, this looks delicious.

Thank you, Tracy. If you could describe, I'm seeing red pepper, chocolate, carrots tomatoes garlic lime orange blackberries, broccoli, spinach. This

looks like a a rainbow. It's a rainbow. So, you your

a rainbow. It's a rainbow. So, you your doctor probably told you to eat the rainbow. Yes, fruits and veggies. Yeah.

rainbow. Yes, fruits and veggies. Yeah.

But here's what your doctor may not realize.

These pigments aren't just antioxidants.

They are epi nutrients that regulate your writer and eraser enzymes and each color represents a

different signal. No way. Yes. So, for

different signal. No way. Yes. So, for

example, you have red foods like tomatoes [snorts] [laughter] [gasps] that provide

reach that 10 mg of lycopene with just three tablespoon of tomato paste with olive oil.

That's incredible. You know what? I got

to hand it to you.

When I asked you how my life would change, you said you will never look at food the same again.

I actually don't and we're we're just getting started. Let's talk about the

getting started. Let's talk about the carrot. What happens

carrot. What happens to you or what is the benefit from an epi nutrient standpoint when you eat carrots?

Yeah. Carrots and all orange foods, even pumpkin, contain carotenoids.

These carotenoids also are, first of all, a precursor to vitamin A production and they also work

as internal skin care for you.

Then we have green foods like spinach that provide folate for DNA repair and broccoli, that's my favorite.

Now, why do you love broccoli? Okay.

Because broccoli and other cruciferous vegetables in the same family, so we are talking about uh Brussels sprouts,

arugula, kale, these provides an epi nutrient called sulforaphane.

Sulforaphane isn't an antioxidant itself, it's better. It's the boss of

your body's own antioxidant army. It

switches on a a genetic master switch called N NRF2.

Mhm. This activates more than 200 protective genes involved in detoxification, inflammatory defense, and antioxidant

defense.

And And this is the best part.

While direct antioxidants like vitamin C disappear in a few hours, sulforaphane switches on those genes for

up to 3 days. Wow.

So it's enough to eat cruciferous veggies two to three times a week to keep your antioxidant genes switched on.

But there's a problem. What's the

problem? Cuz it sounds pretty good if I'm eating the boss of the army.

The problem is that there's actually no sulforaphane in this broccoli.

Did I buy the wrong kind?

You need to chop it or chew it. And

there's here's why. Think of

sulforaphane as a glow stick Oh.

for your genes.

You know the The boss is in the house. She's holding

a glow stick if you're listening. So,

those light light up tubes you brings you bring at concerts?

When you break them, two compounds mix starting a light reaction.

And sulforaphane works the same way. When I chew broccoli, it activates the sulforaphane inside the broccoli?

Exactly. And this is exactly what happens. A compound called glucoraphanin

happens. A compound called glucoraphanin mixes with an enzyme called myrosinase and boom, this creates sulforaphane. So,

the problem is that most people buy frozen broccoli and frozen broccoli is uh quickly

blanched, so quickly boiled before freezing, and this destroys myrosinase.

So no myrosinase, no glow stick reaction, no sulforaphane. It's like

buying a broken glow stick.

Or they throw broccoli directly into the boiling water.

Mm. Same problem. Myrosinase dies and you don't get sulforaphane. So that's

why I have three tricks Oh good.

for broccoli. Okay, so we can You can rescue it. You can cook it the way you're

it. You can cook it the way you're talking about to make sure I You know what I love about this?

I will never eat broccoli again without seeing glowy sparkle things all around.

It's so amazing to know what's happening.

So here are the three tricks. For fresh

broccoli, Yes.

chop it 40 minutes before cooking. Wait,

because during that time myrosinase has catalyzes the reaction and produces more sulforaphane.

For frozen broccoli, Can I ask a question now?

Yeah. So

the reason why this works, I'm guessing, is it because the chopping mimics what you're doing when you chew it?

Yes.

And so the chopping is mixing everything up, but you got to sit it You got to let it sit for 40 minutes because it needs time for the glow to glow.

Yeah. And you know, you can just even 10 minutes help.

Okay. 40 minutes is based on experiment.

There are actually crazy scientists that measured this. And the smaller the

measured this. And the smaller the pieces, the more the sulforaphane.

Well, that makes a lot of sense. And

what I love about that is I can chop the broccoli, set it aside because then I got to cook the tomato in the olive oil.

I'm I'm tracking here. [laughter] Here

we go. Okay.

I love it. I love it. Then, if you buy frozen broccoli, Uh-huh. okay?

Uh-huh. okay?

You can rescue that with mustard. Add

like a teaspoon of mustard powder or a tablespoon of prepared mustard uh every like 3 oz

of broc- cooked broccoli. Why?

Because mustard is also a cruciferous vegetables, so provides the myrosinase enzymes that has been killed So it's sort of like when you add stir

in the mustard to cook broccoli, it's almost like the glow stick. The mustard

is activating the core ingredient that the broccoli has.

Exactly. No, you can put it after cooking. And this is has been measured

cooking. And this is has been measured by scientists at the University of Reading. So this is not just a a trick

Reading. So this is not just a a trick made up.

Well, you don't You don't strike me as the kind of person that makes anything up. So And then there is the third

up. So And then there is the third trick. If you really want to maximize

trick. If you really want to maximize sulforaphane, grow your own broccoli sprouts. They

have up to 100 time the glucoraphanin, the precursor, compared to mature broccoli. So just 1

oz of broccoli sprouts equals 3 lb of broccoli. And it's so easy. In 5 days,

broccoli. And it's so easy. In 5 days, they are ready. And they are really an epigenetic medicine. Okay, let's move on

epigenetic medicine. Okay, let's move on to the blackberries. Okay. The

blackberries provide anthocyanins.

These are epi-nutrients for cognitive benefits. In general, they are

benefits. In general, they are anti-inflammatory. So they have multiple

anti-inflammatory. So they have multiple benefits, but clinical trials shows benefits particularly for for cognition.

And garlic.

Garlic works similarly to broccoli. This

is also glow stick Really?

genes. Yeah, because when you chop or chew garlic, Chew?

Some people chew it, but if you crush it or chop it, Yes. two compounds mix.

Yes. two compounds mix.

Alliin and alliinase, the enzyme, and this creates allicin, the epi-nutrient

we need. And allicin has multiple

we need. And allicin has multiple benefits. It decreases LDL by 10%.

benefits. It decreases LDL by 10%.

It has anti-inflammatory benefits. It

boosts immune function. Now, even here there's a problem.

Okay.

It's the same problem.

Cuz I don't want to eat it raw. That's

the problem.

The The problem is alliinase is also sensitive to heat just like myrosinase.

So here's what you do. What do we do?

You crush garlic. It's better if you crush it actually with the flat part of a knife.

if you're not a cook, let me explain what that means. So you You know when you peel the garlic and you chop chop chop. What she's saying is take the

chop. What she's saying is take the whole clove and smash it flat with the flat end of the knife or a spoon or a wooden spoon or something like that.

What does smashing do that chopping doesn't?

Yeah. So they both destroy the the plant cell walls making those compounds mix together, but crushing destroys more. And more destruction,

destroys more. And more destruction, more allicin.

Okay.

So both work. But But you said does cooking it in olive oil change that or does it hold on to the Yes, you don't want to go So you first crush it. Then

you wait 5 minutes. Just 5 minutes for garlic because this gives enough time for the reaction to maximize the production of allicin. Okay.

And then you have two options. Either

add it raw at the end of cooking, that's the maximum allicin, or cook it for two to two to five minutes medium heat in olive oil. Not water. Because if it's

olive oil. Not water. Because if it's water, it it leaches in the into the water and you lose most of it. Okay.

Yeah. So two cloves a day and you're good. Let's talk about chocolate. Okay. This isn't a guilty

chocolate. Okay. This isn't a guilty pleasure.

It can be epigenetic medicine if you choose the right one.

So chocolate con- provides a type of epi-nutrients called flavanols with metabolic cognitive benefits.

And now the problem is that most commercial chocolate is Dutch

processed, so washed with alkali to make it smoother, so reduce bitterness, and make the color

look darker, which looks more premium, right?

Now, this process destroys 90% of flavanols.

Wow. So you really want to look for non al- non alkalized or non-Dutch processed chocolate. So do they label it

processed chocolate. So do they label it somewhere?

Yes.

It'll be labeled Dutch processed if it is Dutch processed.

Yeah, it should be on the label. Now, my

favorite way um of incorporating chocolate in in in in my life is going So it's eating

either cacao powder or cacao beans. This

is where you get max- you maximize the flavanols and minimize the calories. You just need one

to two tablespoon of raw cacao powder or 10 to 20 g of cacao beans. These are

delicious. If you lightly roast them in the oven, they they they're just fantastic.

even know there was such a thing as a cacao bean, but now I'm going to be looking for them.

Yeah. I also finally see bell peppers.

You got a bright red one right there.

also provide lycopene and they are a great source of vitamin C. But

here be careful. Don't buy them frozen

be careful. Don't buy them frozen because then they will lose 50% of their vitamin content. Is there anything else

vitamin content. Is there anything else you want to say about all this stuff?

Just remember, the point isn't picking your favorite color. Is

mixing them up. The rainbow.

Yeah, because only when you eat the rainbow, you are really protecting your genes from all angles.

I love that. Royal jelly, we're activating the queen bee mode in our genes. We're going to remove this food,

genes. We're going to remove this food, so Trace, why don't you come on in and grab all this for us?

That glow stick was amazing.

[laughter] Now, I would like to focus on choline.

Great. Because actually I need to spell it every time. Is c h o l i n e.

Choline. Yeah, that's how forgotten this essential nutrient is.

90% of people are deficient without even knowing it.

We need 450 to 450 mg, which is equivalent to roughly four eggs a day. Four eggs a day.

a day. Four eggs a day.

Four egg yolks. Is in the in the yolk really. And

really. And and most of us get barely half of it. A

gap that is affecting our liver, our brain, and our genes because choline is first, it's part of any every single

cell membrane in your body.

Then in the brain is used to produce acetyl choline for memory, focus, movement.

And then in the liver is used to package fat and export it out so you develop fatty liver without choline. And for

your genes is the ink to write the instructions.

Now, during pregnancy the demand skyrockets. In our recent research with Dr. Randy Jirtle, is the

godfather of nutritional epigenetics.

We discuss how choline during pregnancy can truly program a child's health for life. So when

life. So when pregnant women eat take more than double the the recommended amount of choline, so

930 mg instead of 450, then their children have higher cognitive abilities and lower

anxiety even seven years later. Really?

Yes, because choline provides the ink to also regulate genes that are involved in our stress response, including those controlling

cortisol.

Now, I know what you're thinking. How can I get choline? So I developed

get choline? So I developed what I was thinking. You're not only an epigenetics, you're a you're a mentalist. You're reading [laughter] my

mentalist. You're reading [laughter] my mind.

[gasps] So I've developed something that I call the four yolk formula. So try to get

the equivalent the the choline equivalent of four yolks a day to reach that do that?

Yeah, so And is that going to kill my cholesterol?

No, okay. We need to debunk that myth.

The cholesterol from your diet doesn't equal the cholesterol in your blood.

Your liver produces 80% of the circulating cholesterol. And if

you eat more, the liver produces less.

It's like a thermostat automatically adjusting.

In our own research at Stanford, when people tripled their cholesterol consumption

in the context of a weight loss diet and also they actually increased their saturated fat consumption,

their blood lipids improved.

The problem wasn't the cholesterol.

It was the donuts.

[snorts] Now, um only about 25% of people are high responders, which

means they eat more cholesterol and they see increases in their blood cholesterol due to genetic and other metabolic differences. But for

differences. But for the other 75% eggs don't significantly raise blood cholesterol.

[snorts] Let me finish the formula. So

the um you get one choline one egg yolk equivalent of course in one egg, right?

So you could have two eggs.

Then in 3 oz of salmon, for example. Do

any other fish count or just salmon?

Salmon is the richest source.

Okay.

Liver, just 1 oz. I know I also don't like liver.

to eat a little bit. Do you like liver?

I hate liver. I can't stand this. So I

can really relate if you're listening to this and thinking, "Blah." However, if liver is a truly

is is an epigenetic multivitamin. And

then if you're plant-based, it's going to be difficult, but it's possible. Cruciferous vegetables, three

possible. Cruciferous vegetables, three cups a day.

Um no, three cups is only one egg.

Three cups of cruciferous vegetables is egg. So you need

egg. So you need you need four. You need four or and this is the trick. I recommend for

vegetarians and vegans um one tablespoon of sunflower or soy lecithin.

And this provides the equivalent of one egg, right? So you will need four

egg, right? So you will need four tablespoon. But you if you have some

tablespoon. But you if you have some physical me ask, when you say sunflower, you talking sunflower seeds or sunflower oil?

Lecithin. What is lecithin? Yes, you can find it everywhere. If you Google it, is yes, it's a sunflower lecithin is actually because choline is part of our

membranes, right? As I say. So now the

membranes, right? As I say. So now the plants in the plant membranes, this choline is present in the same form that

is present in our body, which is called phosphatidylcholine. So lecithin is a

phosphatidylcholine. So lecithin is a great source of phosphatidylcholine. And

that's an oil? No, it's a powder. It's

yeah.

Okay. So is that powder kind of the equivalent of like you get added to a smoothie, you could shake it on a salad.

is yeah, on a salad.

to skip the liver and we're going to get the lecithin. That's what [laughter] I

the lecithin. That's what [laughter] I thought. I'm liking that group, I think.

thought. I'm liking that group, I think.

Yeah. And this means, you know, that the vegetarians and vegans don't need to eat kilos of cruciferous veggies a day with this trick, right? Yeah, so choline

is very important. I think I think is one of the most misunderstood and forgotten nutrients.

Based on your research, what excites you the most about protein? Protein provides

the building blocks, the amino acids for for everything structural and functional in your body.

Hair, skin nails antibodies neurotransmitters, hormones.

Without protein, you basically can't digest, [snorts] can't heal, can't move. What are some of the other benefits when you think about

epigenetics? I know it's the building

epigenetics? I know it's the building blocks, but what else is an important reason, you know what I

mean, for why you really should be focusing on this if you want to age well and you want to take advantage of all this research? Yeah, we we talked about

this research? Yeah, we we talked about already about the pencils, right? So B12

and choline are primarily found and and methionine are primarily found in protein-rich foods, right? That's the

first epigenetic benefit and the direct epigenetic benefit. Then there are other

epigenetic benefit. Then there are other indirect benefits. For example, if you

indirect benefits. For example, if you eat more protein and you're building muscle, right? The exercise part and and

muscle, right? The exercise part and and the muscle building part does incredible things to your epigenetics in your

muscle cells. It turns on genes that

muscle cells. It turns on genes that protect you from diabetes, that stimulates mitochondria biogenesis. So

they are really basically rejuvenating your metabolism from within. So these are more indirect

from within. So these are more indirect indirect benefits of protein from the epigenetics standpoint.

combine it with the weight training and moving your body, you're saying again you get that glow stick effect.

[laughter] We're now all feeling like the queen bee because it's changing you from the inside out. That's so so cool. So is

inside out. That's so so cool. So is

collagen protein? Yes. Okay. So collagen

is protein is the most abundant protein.

It's really the the scaffolding holding you together. It's in our skin, in our tendons, and

now most people think, "Okay, I need collagen supplements as I age because as

we age, we lose about 1% of collagen every year starting at 25.

So by age 50, we're already already down 75%. I said that backwards.

And that doubles after menopause. What?

Yes.

I actually prefer to focus on collagen-rich foods. And these are the foods we are

foods. And these are the foods we are not eating. The parts of the animals

not eating. The parts of the animals that we are just throwing away. So this

is like chicken and fish with the skin, uh canned fish or with with the bones, right? Salmon, sardines for example,

right? Salmon, sardines for example, slow-cooked meats. Oh my goodness. Yes.

slow-cooked meats. Oh my goodness. Yes.

I know. Let's talk Let's Let's talk about yes.

Yes. Lamb. Oh my gosh. Yes. Think about

short ribs. Let's keep going. Yeah. And

bone broth. That's that provides 10 g of collagen per cup, more or less. So

in general, if you think, "Let's go back and eat like nose to tail like our ancestors did." Like if you

ancestors did." Like if you Use it all and then you will get the collagen and all the epi-nutrients. So

first of all, focus on high protein. Get

that protein because maybe that's all you need. We don't

know. But then support with collagen.

You get You will get especially if it's from food, you will get other epi-nutrients and the glycine.

The next thing that you talk about from an epigenetic standpoint is omega-3.

Oh. That's my favorite. All right. You

love this. Yeah. I love this. These are

epi-biotics that work as our cellular fire department. Oh. They switch on

fire department. Oh. They switch on genes that basically slow down inflammation.

Inflammation is the chronic low-grade inflammation is what ages you faster than time itself.

Now the problem is that most people think that plant-based

omega-3s are enough. Chia seeds, uh-huh flax seeds, walnuts, they provide ALA.

This is a plant-based omega-3 fatty acids that your body needs to convert

to the active form, EPA and DHA, which you get directly from fatty fish.

Now the problem, that conversion is dramatically inefficient.

For young women, it's 5 to 8% for men, it's 0.5

to 4% and things get worse as we age.

If you're We are stressed or inflamed.

Yes. So let's let's take the perfect scenario. Okay.

scenario. Okay.

You are a young woman.

Uh the best case scenario and uh no inflammation, no stress.

You would need to get the therapeutic levels of omega-3 fatty acids that in clinical trial are equivalent to 2 g a day.

You would need to eat 1 cup of flaxseed or chia seeds every day or 2 lb of walnuts.

2 lb? That's like 2,000 calories or more. Yes. So this is not a nutritional

more. Yes. So this is not a nutritional strategy. It's more like sounds more

strategy. It's more like sounds more like nutritional fantasy. So that's why I I always encourage people to focus on

fatty fish. So this is salmon, mackerel,

fatty fish. So this is salmon, mackerel, anchovies, sardines, and herring. These

are the best sources of omega-3 fatty acids. Um three to four times a week.

acids. Um three to four times a week.

This is still not enough to get to 2 g a day unless you eat fish every day and with multiple servings. That's why I do

like to supplement with a quality omega-3 fatty acids.

That's cool. That's I This is This is I I'm really in into this.

Um fermented foods as an epigenetic researcher, what do fermented foods do?

Okay. Fermented foods provide what I call the three musketeers of gut health.

All for one, one for all. And these are the prebiotics, so the fiber that feeds your bacteria.

Then the probiotics, the bacteria themselves, and the postbiotics.

These are the bacterial products that work as epi-bioactives.

The most studied example is butyrate. Have you ever heard of it?

is butyrate. Have you ever heard of it?

Butyrate?

Butyrate. No, huh? It's a short-chain fatty acids Okay. fatty acids produced by your gut

Okay. fatty acids produced by your gut microbiome that works as a an epibioactive traveling through your bloodstream and

switching on genes involved in inflammation control, gut health, immune health.

Wow.

Right? And for

many people, fermented foods are better than fiber alone.

In a landmark study at Stanford by my colleague Justin Sonnenburg, they showed that when people increase

their fiber intake, but they have a low microbiome diversity, so fewer bacteria species,

then they actually experience an increase in inflammatory markers.

But when people increase their their fermented food intake, the inflammatory markers

go down independently of starting microbiome and their microbiome diversity increases during the process. This is

because the fermented foods don't just feed your bacteria, they really seed your gut with new species.

So if you were to really change the way you look at food and you look at this rainbow of

epi-nutrients and you follow the same instruction you gave your mom based on the research of just try to get protein

in at every meal and also really pay attention to omega-3 and collagen. Like you just do your best

and collagen. Like you just do your best to do this and you slow down a little bit and maybe [snorts] we channel our inner Italian and we

enjoy this and think about the fact that we are giving our body the ink and the instructions to write a new chapter.

What changes might you notice even, you know, in a short period of time if you really take this on?

Yeah. So

in a in 30 days, let's say 30 days.

These are probably not enough to reprogram or rewrite your epigenetic memories, but they're enough to see meaningful physiological changes. Then

you start to feel better because the energy stabilizes as your blood glucose stabilizes. Your sleep and skin improve

stabilizes. Your sleep and skin improve as the inflammation goes down. Digestion improve as your

goes down. Digestion improve as your microbiome adjust. And most importantly,

adjust. And most importantly, the real transformation is cellular. So

you are slowly re-rewiring your habits and rewriting your genetic instructions.

You are really starting to becoming a new person at the cellular level. So

your transformation has already started. What would you say to the person who's listening or watching right now and they are going to follow all these recommendations, but

there's someone in their life that they're worried about and they want to help a loved one change their lifestyle for the better. I love

this question because you can't change someone's health,

but you can become the invitation.

Don't just force change. Just

change. Just show that change is possible by living it not pushing it.

Start your quiet transformation.

Be the quiet revolution because there's no better argument than your life.

So, if you start changing first, right? Adopting a

healthy diet, exercising, they will get curious. They will notice it. And

get curious. They will notice it. And

then, when they ask, you can invite them to join you.

And so, meet them where they are. What

do you think the single most important thing that you want someone to take away from this conversation, this incredible,

rich masterclass in how to take epi- nutrients and rewrite your future? What do you want them to

your future? What do you want them to take away from this conversation?

Your genes aren't your fate. They are your opportunity.

Stop blaming your DNA.

Your genes are only 25% and you are the other 75%.

Every meal, every walk outside, every night of sleep is an opportunity to pick up the epigenetic pencil and write a healthier chapter.

And here's how you can make it sustainable.

Remember that pleasure is your compass.

Real food that tastes this incredible, connections that light you up.

Even movement that that you enjoy, these will guide you genes need.

[snorts] So, pick up that pencil, write with pleasure, and create a masterpiece. You know, what I want to say to you is it's really a

privilege when you get to sit with somebody who is in their genius.

Thank you, Mel. That was wonderful. It

it really is. Um it it chokes me up because you said that you can't change someone else, but but you can be the invitation.

Your example can show that change is possible. Yes. And it's very clear that

possible. Yes. And it's very clear that the research that you do and the way that you live your life and the conviction

and genius through which you share all of this with the rest of us is the invitation that shows us it's possible.

So, thank you.

Thank you, Mel. Thank you so much. You

are so welcome. And I also want to thank you. I want to thank you for making the

you. I want to thank you for making the time to listen to something that is so life-changing.

And I want to thank you for sharing this episode as a free resource and an invitation to the people that you care about that will show them that change is

possible too.

I am so excited by this. I cannot wait to see your comments. I can't wait to see the changes that you make and how you feel when you really take all of this research that we just learned about

epi-nutrition and you apply it to your life.

And in case someone else tells you today as your friend, I wanted to tell you that I love you and I believe in you.

And I believe in your ability to create a better life. And one of the things that really struck me about our conversation today is something that Dr. Lucia said about how

change isn't just possible. What's going

to happen if you leverage all of this incredible research that we learned about today, you're not only going to feel better, you are going to become a different person [music] at a cellular level. And

holy cow, won't that change your life?

Alrighty, I will see you in the very next episode. I'll be waiting to welcome

next episode. I'll be waiting to welcome you in the moment you hit play.

And thank [music] you for watching all the way to the end. And you're going to love this next video and I'll be waiting to welcome you in [music] the moment you hit play.