Confused about vitamins? You may not be getting enough to achieve longevity. ♥️ 👀 Next: No More Toxins! Top 10 Foods To Eat Now! https://youtu.be/rtuUcHCTKpU?si=Y4dzc_rvIJrmruKG ♥️ My Favorite “All-In-One” Immune Support Supplement: https://nacproplus.com/products
Welcome to Healthy Immune Doc
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The trauma of working in the frontlines as an acute and critical care Infectious Disease specialist during the chaos and stress of 2020-21, motivated Dr. Liu to promote practical health and wellness principles for her community.
Healthy Immune Doc youtube channel is an extension of her education campaign to help people understand how to optimize immunity and inflammation and slow down premature aging caused by acute and chronic conditions.
Everyone is welcome!
Dr. Liu’s Bio
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Dr. Liu is the co-founder of NACPro+, dedicated to optimizing immunity and wellness.
Dr. Liu graduated from Loma Linda University School of Medicine in 1998 and is Double Boarded in Infectious Disease and Internal Medicine. She is licensed in the state of California.
This channel is separate from Dr. Liu’s duties as Attending Medical Staff @ Cedars-Sinai Medical Center and as Assistant Professor at Loma Linda University School of Medicine. The views on this channel are her own.
VIDEO TOPICS:
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00:00 Intro
02:15 RCTs Explained
04:21 Chlorophyll Connection
06:22 Low Magnesium Risks
08:23 Supplements & Powders
10:21 Best Magnesium Sources
12:24 Gut Absorption Matters
14:13 Hidden Deficiency Signs
16:12 Magnesium & Blood Sugar
18:04 Sleep & Magnesium
20:02 Muscle Cramp Relief
22:03 Brain Benefits
24:02 Magnesium Dosage Tips
26:01 Final Nutrient Advice
27:59 Outro
LEGAL DISCLAIMERS:
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Sorry, occupational hazard: This is NOT medical advice, nor can I give you medical advice. I AM NOT YOUR DOCTOR. This video does not create a doctor-patient relationship between Dr. Liu and you. Everything here is for general informational purposes only and not for the purpose of providing medical advice. Information in this video is not intended to be a substitute for professional medical advice and it should not be used to self-diagnose nor should it substitute for a medical exam, treatment, diagnosis, and prescription or other recommendations by a professional medical doctor. You should not make any changes in your health regimen or diet before first consulting a physician. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Users should not disregard or delay in obtaining medical advice from health care professionals for any medical condition.
Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
All non-licensed clips are used for fair use commentary, criticism, and educational purposes. See Hosseinzadeh v. Klein, 276 F.Supp.3d 34 (S.D.N.Y. 2017); Equals Three, LLC v. Jukin Media, Inc., 139 F. Supp. 3d 1094 (C.D. Cal. 2015).
hi friends he’s 45 he takes over 100 pills a day and spends $2 million a year trying to undo the damage of two decades of burnout Brian Johnson says he’s reversed his biological age to 18 but here’s the part no one talks about you don’t need as money or madness to protect your body especially from cancer most people are missing the basics essential nutrients that quietly defend your cells every single day and they’re dirt cheap so let’s start with vitamin D Seventy percent of the population in the United States has an inadequate level of vitamin D that means seven out of 10 people that you know just don’t have enough do you know what your vitamin d level is to answer this question is actually quite simple it’s a blood test that can be ordered by your doctor or you can even order it on your own through the same lab companies that your doctors use now this blood test costs less than a cell phone payment yet it has life saving costs that you can’t put a figure on and these cost savings of health they build with time and I find it amazing that billions are inadequate in a vitamin in which the human body is supposed to be able to make with the help of the sun did you know that there is over 27 binding sites in the human genome that interacts with the vitamin d receptor protein extensive evidence show that when you lack vitamin d you’re gonna put yourself at a risk for a large number of diseases that affect aging including heart disease cancers diabetes and memory issues now people hesitate to use vitamin d supplements due to theoretical problems of toxicity in older studies despite the fact that newer studies have concluded that there really is no increased health risk even if you get to levels as high as 100 nanograms per milliliters now I don’t encourage people to get to those levels but most people don’t have to worry about that cause they’re not even hitting the minimum levels and that is a level of 30 now the problem with vitamin studies is that most people have some vitamins in their body already nobody comes in naive unlike drugs so it’s really hard to perform good randomized controlled trials because every patient is starting at a different baseline and unlike drugs where nobody’s supposed to have any in their system people with different baselines respond differently to taking and fulfilling their needs through supplements so clinical trials that don’t include the measurements of vitamins at baseline can lead to erroneous results in their efficacy so how much vitamin d do you need well that depends on how much vitamin d you already have and there are lots of people who struggle to make vitamin d whether it’s because they don’t lack sunshine or their physiology is not conducive to make vitamin D however in this study by Harvard and over 25,000 people published in 2022 it showed that regardless of your baseline level a low daily dose of vitamin d is associated with 22% fewer cases of autoimmune diseases over five years have you heard that autoimmune diseases are on the rise too now this would be a very long video if I went through each of these ingredients but what I want to do is to show you ingredients that are also not on the common radar but are so vital to help your metabolism be optimal cancer isn’t something you get in a day the average cancer has been brewing for over a decade and we don’t notice it until it take goes out of control if they all start as a single mutated cell now how do you prevent your body from making that one mistake to turn into cancer of course we need to avoid things that causes cancer like UV radiation from the sun but we also need to fulfill our buckets of essentials and it starts on this list did you know that magnesium is critical for the conversion of vitamin d to its active steroid hormone form magnesium deficiency affects about 45% of people in the United States it is clearly shown that it will increase all cause mortality poor DNA repair and capacity and increases your risk of cancers heart disease telomere shortening and stroke cardiovascular disease has remained the number one cause of mortality since 1921 do you know what it replaced infectious diseases magnesium is found in the center of a chlorophyll molecule there is no animal with chlorophyll molecules unless it’s in their stomach plants are predominantly the major dietary source of chlorophyll and magnesium and if you aren’t eating your greens you’re not eating enough magnesium other sources include whole grains nuts and seeds there’s a whole sector of people from carnivore to junk food people that don’t eat anything that I just listed and by the way whole grains is not the same as white flour or white rice that’s not whole grain refined grains are fortified with a number of vitamins and minerals but not with magnesium so if you have a choice between a seeded bread versus a non seeded bread pick the seeded one you’ll get more magnesium and of course pick the whole grain bread it will have much more magnesium than that white bread I’m sure you already know that these breads are more nutritious than your favorite version but it doesn’t taste as good and you’ll find yourself often making exceptions and allowing yourself to eat poor quality food just because you’re not in the mood in fact I think most people eat based on their mood I’m not in the mood to cook so I’ll go buy something I’m not in the mood for you know this item so I’m gonna eat that item are your kids ever in the mood to clean their room or clean the dishes but what do you make them do you still make them do their chores so when it comes to eating food we need to eat because it’s the right thing to do regardless of our mood we need to do it because it’s good for us let’s make dietary choices that put health savings into our accounts but you can’t do that unless you do some homework first and understand what you’re missing magnesium is required for over 300 enzymatic reactions in your body that’s vital for your health it’s also important in maintaining the integrity of your genes or your DNA magnesium literally binds it stabilizes your DNA and its structure and when your DNA gets sick and you need to repair it well magnesium helps enzymes clean up your DNA and fix the DNA defects low intake of magnesium is linked to higher total body inflammation and increases the risk of several different cancers but do you think that this list is a complete list is pretty naive but that’s what marketing wants you to believe we are a nation with an inadequate intake of micronutrients overfed undernourished and I’m only talking about this list I’m sure you know that just by getting this bucket list checked doesn’t necessarily mean you’re gonna avoid cancer or live long so what are you missing to be Frank you are likely deficient in one or more essential micronutrients on this list unless you have spent the time and energy to do your homework and learn how to fill in your nutritional gaps far too many people think complete nutrition is in a shake maybe a protein bar or a piece of bread even ancient Roman bread was never intended to be a complete meal and that’s why they ate other Whole Foods however the marketing of modern foods have pretended to be complete nutrition making our bodies switch off longevity genes to switch on survival mode just pick your favorite supplement or nutritional shake and I know these things they defy all your known logic but we wanna believe that it’s possible but it really isn’t in the US we always think our technologies our medicines are the best and the greatest and I agree we are excellent in taking care of sick people we can give sick people 9 lives but when it comes to health and longevity well that’s not our specialty because we are not a longevity country even though we have immigrants from longevity nations studies show that immigrants who stop living their lifestyle they adopt the diet and the lifestyle of this country they will shorten their lives and get diseases that are prevalent in the United States and a big part of the problem is Big Food they preyed upon the ignorance in science and nutrition through marketing convincing generations of people to doubt the wisdom of their elders but instead listen to science driven nutrition of longevity supplements protein powders it’s like me taking my car to the mechanic I have no idea what the mechanic is doing but I blindly trust that they’ll make my car work and I’m sure many of you feel like that when it comes to food and nutrition you have no idea what you’re doing it just tastes good and you feel okay so it must be working until your body stops working right then you realize something isn’t okay food scientists have made empty calories irresistible I mean they’re engineering a bunch of chemicals fortified with a few essential vitamins and we’re wondering why our bodies are morphing in shape size structure we have unknowingly been poisoning our metabolism suppressing our immunity and it’s putting us all at risk of cancer and the argument is well you’re getting exposed to a bunch of other carcinogenic compounds like car exhaust you know whatever you’re spraying in your home so what’s a few other things like you know we’re surrounded by air pollution tobacco pollution cooking fumes sunscreen how do you prove that the food chemicals are actually the culprit it’s very hard to prove that and the only way to do that is to observe large collective group of people who have the discipline to eat unique diets believe it or not they’ve actually done long term studies at Harvard and at Loma Linda observing tens of thousands of people with dietary habits and by far the people who eat the most whole food plants they simply live longer and healthier lives yet people still deny this association that is clearly seen all around the world in longevity cultures because they want to believe that their fat diet is the right way to eat I think it’s like looking through food through the lens of baby formula baby formula was marketed as superior to breast milk which we know is completely false but it’s complete nutrition is it did you hear about the Nestle scandal that killed thousands of babies because they convinced 3rd world moms baby formula was better than their breast milk my mom even believe that hi friends I am so thrilled that you want to take charge of your health and take charge of your food now I know nutrition can be complex but it doesn’t have to be and I’m here to support you in this lifelong journey so if you point your camera app to this QR code it’ll take you to a link for a free handout that I created just for you and if you like it if you wanna see other handouts please go to the link in my show notes and then you can leave me your feedback on what I could do to help you in your journey okay back to the video now Nestle they had this extra baby formula that developed countries didn’t want to buy so they shipped it to 3rd world countries and unfortunately those moms they started to dilute the formula this caused thousands of children not to make it now it’s been several decades since that scandal yet our supermarket shelves are lined with ultra processed foods diluted in nutritional value just like adding water to baby formula yet many want to believe we are eating total nutrition many have asked themselves the questions how long can one survive out of total cereal including me intuitively we all know there’s just something wrong that complete nutrition is in a box or in a powder but yet people still seem to eat that stuff and they think it’s healthy now I can attest that we can reconstitute protein powder with a bunch of vitamins and minerals and give it to people and they can live a long time those are called two feeds they’re given to people who can’t swallow they can’t eat they need a tube to get the feeding and obviously the feed has to be liquid and go in smoothly and not precipitate and people can’t survive on just drinking nutritional shakes for several years but would you consider that healthy health is when you can do what you normally can do on a daily basis I would argue that people on tube feeds they can’t normally do things when you can’t chew and swallow that’s not normal that’s a big chunk of your health and that is our modern day dilemma we have confused health with living with chronic sickness as if it’s normal chronic sickness is in survival mode and when you live in survival mode your body switches off genes necessary for longevity that prevents cancers many Americans are in survival mode because they have subclinical nutrient deficiencies that they aren’t even aware about do you want to get out of that rat race last night I went to a women’s Bible study and I was so happy that they had berries they had strawberries and blackberries was a part of the refreshment stand but then I saw cans of whipping cream right next to the berries and of course it makes sense a lot of people eat whipping cream with berries and I watched how much whipping cream people would squirt out they would bring in bowls sometimes filled with whipping cream I didn’t see any berries and some people would put just a little bit on the side whipping cream is full of saturated fat that about nullifies the benefits of berries depending on how much whipping cream you’re eating it’s just as important to avoid bad stuff as it is to fill your bucket with good stuff and to be clear not all fat is bad in fact there is one essential fat that people if they could whip it and eat it as cream and make it taste good that would change our blood levels as a nation and reduce mortality this essential fat is called Omega 3 fatty acids that the body converts to DHA and EPA which our country has an absolute deficit of low EPA and DHA is associated with increased mortality now if we can raise our levels by 1% then we can actually decrease 20% of all cause mortality the problem is it’s not gonna taste good it’s a bit fishy so you can’t quite put in whipping cream these essential fats are in marine life important for your brain for your eye structure low blood levels of DHA and EPA is associated with a faster rate of telomere shortening now telomere as a reminder are the end caps of your DNA that prevents your DNA from getting all tangled together now every time it divides it separates so it has the end caps to keep it all nice and neat it’s like your shoelaces you know that plastic coating that holds your shoelaces together it prevents your shoelaces from getting all frizzled there comes a point where it’ll get so completely frizzled that your shoelaces will be destroyed and you won’t effectively be able to use it anymore the same thing will happen if you have no more telomeres that DNA will be gone now if you are a vegan remember that there are supplements with algae oil that has DHA and EPA that’s actually who makes it algae and then the marine life eat the algae to collect DHA and EPA in them if you wanna eat animals there are certain fish in marine life that will have more DHA and EPA it’s worth knowing this list but if you wanna keep it plant based then focus on seeds and nuts that are a high source of alpha linolenic acid which your body can convert to a certain degree to EPA and DHA but if you’re gonna do this it’s important to keep your Omega 6 oils low because they compete for the same enzymes and they will decrease your Omega 3 levels when your Omega 6 ratios are too high have you ever visited an emergency room emergency room doctors triage your patients this means that they treat the sickest first and their mindset is to address urgent needs after all it’s useless to ask a seriously injured person if he has high cholesterol and about the level of his blood sugars you have to heal his wounds and then we can talk about everything else that was actually a quote by the late Pope Francis who passed at the age of 88 still sharp despite having lived with only one lung for most of his life and by the way he was appointed pope at the age of 76 which was the life expectancy in the US in 2021 and he went on to serve 12 years as the head of the largest Christian church in the world Pope Francis or really any pope has the largest microphone of any single Christian person in this entire world and you can debate about the checkered history of organized religion but I think it’s important to separate the person from the institution I think there’s no argument that Pope Francis was a very spiritual person with great faith you don’t have to agree with all his beliefs but I believe that his faith helped him last a decade longer than the average person living in the US and the benefit of faith isn’t just reserved for popes in fact studies have linked people with faith with a longer longevity of health and many of you know that I graduated from Loma Linda University School of medicine and when I first got accepted I didn’t realize that Loma Linda was a unique Christian community that was home to Seventh Day Adventist Christians that was and continues to be a longevity culture in the United States living 10 years longer than the average fellow American living in the US a strong part of their Christian faith is a belief that their physical health is critical to their spiritual health and studies on Adventist started in 1958 in the US as well as in Canada there are Adventist all over the world and in 2014 they reviewed some data and observed that those who were strictly vegan had the lowest cancer rates now today lots of people think dementia and cancer are a normal part of aging well I think Pope Francis proved that to be false Pope Francis focused on spiritual healing I think if you are a person of faith you appreciate the importance of faith helping you through difficult challenges with health so when it comes to high cholesterol and high blood sugars we can debate about the absolute numbers but remember your blood needs to flow and any kind of solids that plug up the system will prevent blood flow it’s simply a matter of basic physics and the viscosity of liquid honey and fat just doesn’t flow as fast as water so the closer your blood is to honey or oil the slower your blood will flow due to higher viscosity now in a normal circulatory system that’s not narrowed and hardened through years of inflammation that probably doesn’t matter temporary high numbers that are short lived are unlikely to cause noticeable symptoms and the only reason it’s temporary is either you stop eating or you take medicines to get it low but if you can imagine if your meals are always full of saturated fat and sugar then cholesterol and sugar will stay persistently high after every meal and snack which will increase the viscosity that well then trigger a cascade of inflammation in your blood vessels that can damage your blood vessels narrowing those pipes and then that viscosity probably does make a difference when you have decreased blood flow that’s not a longevity factor your body is its own emergency room helping you triage life saving metabolic processes when you don’t have the right ingredients you will put off those critical investments of infrastructure to secure your now so if you give up your future the whole concept of longevity will be gone it’s like borrowing from your 401k to pay for what you need today you won’t have your retirement account when it’s time to retire and if you want to build a bank of health then you need to be eating ergo fine if you eat mushrooms you’re eating ergothioneine which are not made by any plants or animals now you may not have heard of this molecule before but it’s thought to be a vitamin because it’s present in almost every single human cell it’s a strong antioxidant to help prevent many chronic human diseases it’s thought to specifically protect injured tissue act and one protein appears also to be needed to take up agrophining in cells and if you’re missing this protein well it results in oxidative damage to proteins lipids and DNA and higher cell mortality and inflammatory bowel disease condition called Crohn’s has been shown to have dysfunctional ergoline transporter genes now edible fungi they differ in the amounts of ergoline bacteria can also take up ergoline and certain plants can concentrate higher levels such as red kidney beans turtle beans and oat bran which have greater than 3 milligrams per kilogram however the right mushrooms can have over 100 milligrams per kilogram of ergoline such as oyster and king boletus mushrooms unfortunately the common button mushroom doesn’t have much ergothioneine I’m a big fan of shiitake mushroom shiitake also contains lentinan a sugar molecule or polysaccharide called 1 3 beta glucan that boosts the immune system enhances t cell activity to indirectly kill cancer cells and this is the power of eating Whole Foods because they are more than just one single ingredient like in a supplement and in 1969 a Japanese scientist Chihara Akira isolated lentinum from shiitake mushrooms what she saw enhanced immune function and had activity against gastric cancer cells Lentinan does boost macrophage and natural killer cell activity directly targeting cancer cells in animal studies and in clinical trials Lentinan is considered a biological modifier and enhances the activity of cancer chemotherapy such as gemcitabine paclitaxel docetaxel cisplatin and monoclonal antibodies it has also improved the quality of life in patients with esophageal cancer non small cell lung cancer and advanced gastric cancer now by itself it’s not proven to be as effective most of the positive effects of lentinan initially appeared in animal studies such as with mice it actually literally showed a reduction in tumor size in mice by 33% so the Japanese physicians under compassionate use tried it in people and they infused lentin in in patients with advanced lung cancer but it only increased their lifespan by about a month Linton is only available for clinical use intravenously outside of the United States however if you decide to eat shiitake mushrooms one note of caution cook them thoroughly or you may break out with a shiitake rash in about 10 days another molecule not on the essential list is pyrroloquinoline quinone which is also made by bacteria not any animals or plants and plants collect this from the soil which then people can eat fruits and vegetables collect five to 10 times more than humans this too is a powerful antioxidant more stable than vitamin C and can work 2,000 times more than vitamin C Vitamin C plays a critical role in protecting your nervous system and memory and lowering inflammation so it’s important to get enough vitamin C throughout the day however if you get parolone quinolone quinone you get an even stronger neuroprotectin that can help your mitochondria work more efficiently this is why relying on supplements instead of eating whole fruits and vegetables is dangerous you’ll be missing out on multiple key compounds that people haven’t bottled yet many of these compounds they serve as vitamins but they’re not recognized as vitamins even though they’re essential to your health now have you heard of eating your rainbow now plants come in a variety of gorgeous vibrant colors because many are made out of unique plant pigments such as carotenoids you may have heard of beta carotene well carotenoids are more than just beta carotene so when you eat plants you have access to over 600 carotenoids that are made by plants these carotenoids are strong antioxidant pigments that you see as yellow orange and red now have you ever gone to the doctor’s office and get your eye looked at through an otoscope what are they looking for sometimes you’re looking for your red reflex when your eye doctor looks in your eye they can see a window to your health and the first thing that we see is a reddish orangeish layer of tissue called the retina the retina contains your photo pigments to allow you to see it allows you to process light your eyes are literally an extension of your nervous system your brain and hence infections to your eye tissue is super dangerous because it can directly communicate to your brain and if you stare in the light we can actually see a darker spot called the macula that’s where you focus your eyesight and when the macula gets sick you will lose your vision your eye collects these plant pigments that’s why your doctors can see color in your eyes and we’re looking for that color to look for a healthy retina there are six plant carotenoids found in your blood and brain tissue including lutein zeaxanthin lycopene alpha and beta carotene and beta cryptoxanthin these vitamin like nutrients they help to optimize your health and low intake of carotenoids and other conditions are associated with blindness from conditions like macular degeneration associated with bad memory or cognitive decline it increases your risk of cancers metabolic syndrome high blood pressure hearing loss and increases all cause mortality basically you get sicker faster suffer longer and shorten your lifespan if you aren’t eating your colors and Whole Foods now RFK has asked companies to phase out a bunch of artificial colors that have existed in our food supply since the late 19th century it’s actually started long before the federal drug agency or the FDA was a thing now people still debate on whether or not these colors are really that bad but there’s no argument that these colors they don’t belong in the human body and potentially they serve no biological purpose they don’t even protect us from the sun like sunblock but the other problem is is that you’re choosing foods that need to be all dolled up and colored to make them appealing to you you’re actually choosing the wrong stuff to eat I think we have over complicated the human diet with a bunch of chemicals that serve no purpose and then we’re sprinkling it with some essential vitamins we’re literally taking our eyes off the ball these essential nutrients need to be eaten in real whole food you can’t rely on processed food companies to give you total nutrition it does not exist in fact when you eat food some of these molecules your own gut microbiome has to make like quinine which is 7d azin guanine made by bacteria and when you eat tomatoes wheat or drink coconut water that plant has a little quinine because these plants absorbed it from their soil microbiome and your gut microbiome needs to make it and then it gets into quinocine that interacts with your t R N a structures you literally have a protein designed to specifically transfer quinine quinine deficiency results in a reduced level of the cofactor tetrahydrobiopterin BH4 which is required to convert phenylalanine to tyrosine tryptophan to serotonin tyrosine to DOPA which then makes essential neural transmitters like epinephrine and norepinephrine oh and it’s also responsible to convert arginine to nitric oxide and to oxidize lipids and when I was a fellow I had the privilege of interacting with one of the greatest microbiologists and infectious disease physicians Sydney Finegold and when I met him he was already 80 he would play tennis every single day he lived until he was 97 now he was telling me at the time he was studying the gut microbiome looking for anaerobes that could be linked to autism and I thought huh that’s very interesting apparently he had lots of parents writing to him telling him that they noticed changes in their children after they got a course of antibiotics so changes in your gut microbiome can directly lead to changes in your nervous system because your Vegas nerve the largest peripheral nerve that directly communicates with your brain and this is why when your gut doesn’t feel well you really can’t think straight right we’re just beginning to scratch the surface of the power of the gut microbiome but just imagine how many biological processes that you can affect when we talk about serotonin nitric oxide neurotransmitters these are all vital to healthy longevity and it’s not just quinine but quinine supports protein synthesis that helps your t R N a which serves to transport amino acids into ribosomes to make you more proteins so we have to have a healthy gut microbiome so how do you get it to make more and I’m sure you want a specific probiotic but this time it doesn’t exist however that’s where fiber comes in but it’s not found in fiber in a supplement bottle I was recently watching a super popular physician Youtuber who reaches like probably billions of people and he was commenting how he was gonna try to lose weight and start adding psyllium husk to his diet what a lost opportunity to encourage people to eat real food I mean why would you spend any money in a bottle of fiber when there is plenty of fiber if you eat the thousands of options that are given to us in whole plant food and if you did that you can’t help but lose weight and get your metabolism healthier so that you can actually preserve longevity because you’d be boosting your microbiome we have a nation of fiber deficiency diets nine out of 10 people don’t eat enough high fiber foods in their diet your Metamucil does not make that up and it’s not even a high bar they ask us to eat about 30 grams of fiber a day that’s barely anything salad by the way is not high in fiber unless you’re eating as much as an elephant so your little bowl of side salad is absolutely inadequate to meet your daily dietary fiber needs but if you included some fiber rich foods with every meal from multiple different sources from fruits from beans from whole grains you will very quickly add up to over 30 grams a day sprinkle some seeds for your snacks you just can’t help but build up on more fiber it’s hard to eat a fiberless diet if you’re eating whole food plants but the point of eating fiber is not to collect fiber by itself it’s to collect the nutrients that are attached to the fiber that’s also on your essential vitamin and mineral list high fiber Whole Foods will help you check your bucket list of essentials and promote the growth of beneficial bacteria not just by eating soluble fiber the fiber molecules are trapped with other beneficial molecules that aren’t in your essential list like polyphenols and anthocyanins that interact with your gut microbiome to suppress pathogenic microbes and promote beneficial microbes that propel your health through mechanisms like quinine biosynthesis and short chain fatty acid synthesis conversely diets low in fiber and high in animal products and ultra processed foods they reduce microbial diversity promote pathogenic bacteria and reduce quinine producing bacteria hence the standard American diet focused on ultra processed foods are high in animal protein just does not cut it for longevity we didn’t used to eat like this folks people used to eat animal protein with whole fruit and vegetables but when you’re choosing your vegetables not all vegetables are the same if you want to learn the most powerful vegetables watch the next video
