I'm a Gut Doctor. Here's What I Buy at Costco — Transcript

Full transcript

1. 0:00$311.63.
2. 0:05That's my Costco receipt from last night
3. 0:07for 28 items. This is the food that I'm
4. 0:09feeding my family this week, all six and
5. 0:12a half of us. Six and a half, you said?
6. 0:15Yep, me, my wife, our four kids,
7. 0:18and we have a loaf of sourdough bread in
8. 0:21the oven. Okay, that was a weird way of
9. 0:23saying [music] that baby bull so it's
10. 0:24number five is on the way and he's
11. 0:27eating this food, too. If you're new
12. 0:29here, I'm Dr. B and I'm a gut doctor.
13. 0:31I've written three New York Times
14. 0:33bestsellers on how to eat for your gut,
15. 0:35but I'm also a normal guy with a family.
16. 0:38And today, I'm walking you through what
17. 0:41I buy on my weekly Costco run. And I'm
18. 0:43going to keep score on two things as we
19. 0:45go. We're going to look at what each
20. 0:47thing costs per serving and how many
21. 0:50different plants my family is eating
22. 0:53[music] this week. The goal is 30
23. 0:55plants. And yes, I'll explain why
24. 0:58there's over $40 of sparkling water on
25. 1:01this receipt.
26. 1:05But before we dig into the cart, a quick
27. 1:07number.
28. 1:0880% of my viewers aren't subscribed yet.
29. 1:11If that's you, hit that subscribe button
30. 1:13and join the club. Turn notifications on
31. 1:16while you're there. I put out two new
32. 1:18videos every week and trust me, you
33. 1:20don't want to miss what's coming. Okay,
34. 1:22I'm moseying into Costco and what do I
35. 1:25find? First up, avocados. Six for 549.
36. 1:30So, 92 cents per avocado. In Plant
37. 1:33Powered Plus, I talk a lot about two
38. 1:36things that your gut loves, healthy fats
39. 1:39and fiber. The avocado is a rockstar at
40. 1:43both. One avocado has 9 g of fiber. Now,
41. 1:47here's an interesting study. People ate
42. 1:49one avocado a day for 12 weeks. Their
43. 1:52fiber eating gut bacteria, including
44. 1:54fecal bacterium, went up by as much as
45. 1:5765%
46. 1:58and the short-chain fatty acid acetate,
47. 2:01yeah, that went up, too. It's not like
48. 2:02an avocado is torture to consume. I
49. 2:04mean,
50. 2:05they're freaking delicious. You can make
51. 2:07avocado toast. You just need Oh, look.
52. 2:11What do we have here? Organic sourdough,
53. 2:14two loaves for $7.99. That's four bucks
54. 2:17a loaf. There's no vinegar. There's no
55. 2:19bromates or weird red stuff. There's no
56. 2:22added sugar. It's pretty simple, flour,
57. 2:24water, salt. It does have wheat gluten,
58. 2:27enzymes, and ascorbic acid. By the way,
59. 2:29that's just vitamin C. So, is it as
60. 2:32fresh as the loaf from your local baker?
61. 2:34No, and I would always prefer that.
62. 2:36Don't get me wrong. But, if I'm buying
63. 2:38bread off the shelf, give me this.
64. 2:41Speaking of healthy fats, let's get some
65. 2:43nuts going. Pistachios, these are the
66. 2:45expensive ones, about 75 cents an ounce,
67. 2:48and I would argue they're worth it. In a
68. 2:50feeding study, pistachios shifted the
69. 2:53gut microbiome
70. 2:54toward bacteria that make butyrate. That
71. 2:57is the fuel for the cells lining your
72. 2:59colon, and they did it more strongly
73. 3:02than the almonds did. Oh, and over here,
74. 3:04we have some peanuts, just 19 cents an
75. 3:06ounce. Technically, it's a legume. It's
76. 3:09not a nut. Shh,
77. 3:10don't tell them.
78. 3:11They think they're nuts. Across more
79. 3:13than 200,000 people in the US and in
80. 3:16China,
81. 3:17the people eating the most nuts, which
82. 3:20in this study were mostly peanuts, by
83. 3:22the way, had about a 20% lower risk of
84. 3:25dying
85. 3:26during the study. You don't need the
86. 3:28fancy schmancy nuts to get the benefit.
87. 3:30The humble peanut is good stuff, too.
88. 3:33And this trail mix, loaded with walnuts
89. 3:36and almonds and pumpkin seeds and dried
90. 3:38cranberries and mango. Admittedly, the
91. 3:40fruit is sweetened, so this is a snack.
92. 3:43It's not a salad. Walnuts, those are my
93. 3:46favorite. But, also in a controlled
94. 3:48trial, just a handful every single day
95. 3:51raised the butyrate makers and lowered
96. 3:53LDL cholesterol by 7%. So when it comes
97. 3:56to eating nuts, here's my bottom line.
98. 3:59Give me that give me that give me that
99. 4:00nut. Okay, we'll see who reacts in the
100. 4:02comments. If you know, you know. You've
101. 4:04heard me say eat the rainbow and that's
102. 4:07because I want you to get polyphenols in
103. 4:10your diet. They're one of the four
104. 4:11workhorses in Plant Powered Plus, my
105. 4:14most recent book. You know what's a
106. 4:15great source that's loaded with them?
107. 4:18Berries. My little sweeties. Not the
108. 4:20berries. My two youngest daughters.
109. 4:22They're two and they're four years old
110. 4:24and they smash berries. I mean smash
111. 4:28them. Every single day Daddy is showing
112. 4:31up more strawberries and blueberries and
113. 4:33blackberries and raspberries.
114. 4:35Cranberries at Thanksgiving? Why not?
115. 4:37Lingonberry in 38 Tera? They love it.
116. 4:39Organic berries are where I spend up.
117. 4:42Admittedly, they cost more than the
118. 4:43conventional berries. If your budget is
119. 4:45tight, frozen organic berries are a
120. 4:47great move. Variety is worth paying for.
121. 4:51In more than 120,000
122. 4:54people, those who were eating the widest
123. 4:56variety of flavonoid-rich foods were
124. 4:59linked to a 6 to 20% lower risk of dying
125. 5:05and of major chronic disease. Both the
126. 5:08amount
127. 5:10and the variety
128. 5:11are what mattered. I have here five
129. 5:14fruits and I'm going to give myself a
130. 5:15challenge. I'm going to sell you on each
131. 5:18one of these in five words or less.
132. 5:20Kiwi, two daily, you'll poop better.
133. 5:23There's a trial behind it. In people
134. 5:24with constipation, two kiwis a day
135. 5:26worked as well as prunes or psyllium and
136. 5:28with less bloating. Bananas, green ones
137. 5:31have resistant starch. Cantaloupe, same
138. 5:33potassium as a banana. Mandarins,
139. 5:37vitamin C supports immunity. Apples,
140. 5:40apple first eat less after. In another
141. 5:42study, people who ate an apple 15
142. 5:44minutes before lunch actually ate 15%
143. 5:48fewer calories, even when you counted
144. 5:50the apple. Now, these apples here,
145. 5:51they're organic, $1.56
146. 5:54per pound. So, if you compare that to
147. 5:56your conventional apple, I'm actually
148. 5:59getting my organic apple for less than
149. 6:01that cost. Nailed it. Five for five,
150. 6:04folks, if you're keeping score. Let's
151. 6:06pivot over to drinks. Matcha and coffee
152. 6:09are both gut health drinks, as far as
153. 6:11I'm concerned. In fact, I made a whole
154. 6:12video on the drinks I have every day,
155. 6:15and I'll link it up here. That matcha,
156. 6:18it's organic, it's Japanese. It does
157. 6:20cost $24 for 12 oz, but that's about 14
158. 6:24cents a teaspoon. For a pouch this size,
159. 6:27from a specialty ceremonial brand, you
160. 6:30could literally pay over $200.
161. 6:34Ah, look, coffee. Perhaps you've heard.
162. 6:36It's kind of like fiber. I like the
163. 6:38stuff. It's organic, it's whole bean,
164. 6:40and it's just 16 cents a cup. If your
165. 6:43local coffee shop costs $3.50,
166. 6:46you're saving $100 per month, and you
167. 6:49get organic. That's 1,200 bucks per year
168. 6:52just on coffee, folks. Coffee has a
169. 6:54stronger link to the gut microbiome than
170. 6:57any
171. 6:58of more than 150 foods that researchers
172. 7:02looked at. Coffee drinkers reliably
173. 7:04carry more of one specific microbe
174. 7:06called Lachnospiraceae, and in the lab,
175. 7:09they actually proved that coffee is
176. 7:11feeding it. Hmm, you know what's been
177. 7:12[clears throat] missing? Fermented
178. 7:14foods. They're another one of the four
179. 7:16workhorses from Plant-Powered Plus, and
180. 7:18there's a study that I love from
181. 7:20Stanford. My friend, Professor
182. 7:22Christopher Gardner, who, by the way, he
183. 7:24has a new book that just came out called
184. 7:26Food Sense. It's worth checking out.
185. 7:28Anyway, people worked up to about six
186. 7:31servings of fermented foods a day for 10
187. 7:33weeks in his study. Their gut diversity
188. 7:35went up, and 19 measures of inflammation
189. 7:38came down. Earlier, I did mention
190. 7:40sourdough. Well, it is fermented, baking
191. 7:43does kill the microbes. And it's an
192. 7:44interesting topic for another video
193. 7:46because
194. 7:48actually they probably still have
195. 7:49benefits as postbiotics. But in the
196. 7:52Stanford fermented food study, they were
197. 7:54eating raw fermented foods. So, I want
198. 7:56to find that. Sometimes I grab pickles
199. 7:59or sauerkraut. Today, I'm snagging
200. 8:02kombucha. Kombucha was actually one of
201. 8:04the foods that was in the Stanford
202. 8:06study. This one is organic and it's got
203. 8:09pretty simple ingredients, which I like.
204. 8:11It's got a glass bottle, too. I don't
205. 8:12want my kombucha in plastic because most
206. 8:14cans, well,
207. 8:16they're lined with plastic. Okay, I'll
208. 8:18admit it. This one right here, it's not
209. 8:20particularly low in sugar. In fact, it's
210. 8:21got 18 g in this bottle. I'd prefer it
211. 8:24if it were something on the order of 10
212. 8:26g, which is 5 g of sugar for every 8 oz
213. 8:29of kombucha. I dilute my kombucha
214. 8:31anyway. I don't drink it straight. Ice,
215. 8:34water, maybe a splash of juice. One
216. 8:36bottle becomes four servings. So, now
217. 8:38every serving has 4 and 1/2 g of sugar.
218. 8:42And it only cost me 43 cents. Speaking
219. 8:45of juice, I have to mention the
220. 8:46pomegranate juice cuz I love it and my
221. 8:494-year-old daughter loves it, too. And
222. 8:51we can do that at $1.29 if you're doing
223. 8:53a whole glass, but that's not what I'm
224. 8:55doing. I'm breaking it up into bits and
225. 8:57pieces. The national average for
226. 8:59pomegranate juice is a lot more than
227. 9:00that. And this is possibly my favorite
228. 9:03gut health story in my cart right now.
229. 9:06Pomegranate is loaded with polyphenols
230. 9:08called ellagitannins. Now, you can't
231. 9:10absorb them well on your own. That's
232. 9:12where your gut microbes come in because
233. 9:13they turn them into something called
234. 9:15urolithins, which are tied to healthy
235. 9:17aging. It's not just pomegranates that
236. 9:19provide this.
237. 9:21The same thing happens with walnuts,
238. 9:22strawberries, and raspberries. And those
239. 9:25are three other things in my cart right
240. 9:26now. But anyway, across eight trials,
241. 9:29pomegranate juice has been shown to
242. 9:31lower systolic blood pressure by about
243. 9:33five points. Now, I must provide a
244. 9:36confession. I have always loved bubbly
245. 9:40drinks. I used to drink 2 L of Diet
246. 9:42Mountain Dew per day. Those were back in
247. 9:45the 50 lbs over weight,
248. 9:47depressed, anxious,
249. 9:49metabolically unwell days. I don't miss
250. 9:52those days. The new me, well, I still
251. 9:55love bubbles. So, water, basic water
252. 9:58derived products like, you know, coffee
253. 10:00or tea or 38 terry DMN, they account for
254. 10:0390% of what I drink. But, in the
255. 10:05evening, I do like to have a little
256. 10:07treat and so I'll mix sparkling water
257. 10:10with a splash of this pomegranate juice.
258. 10:12And that is why there's over $40 of
259. 10:15bubbly water on my receipt. And you know
260. 10:17what that's going to last me? Probably
261. 10:19the next 6 to 8 weeks. I'm a gut doctor,
262. 10:21but I'm also not a robot. I enjoy things
263. 10:24like these bubbles. All right, moving
264. 10:26on. Let's talk about breakfast. We've
265. 10:27got options, folks. I love that this
266. 10:30granola isn't just organic. It's
267. 10:32actually certified glyphosate residue
268. 10:35free. Glyphosate is the most widely used
269. 10:37weed killer in the world. It blocks a
270. 10:40pathway that some gut bacteria use. In
271. 10:42animal studies, it disrupts the
272. 10:44microbiome even at doses that regulators
273. 10:46consider safe for people. And in one
274. 10:49study,
275. 10:50more than half of the people in it had
276. 10:52glyphosate showing up in their urine. In
277. 10:55my house,
278. 10:57that would be three pee pee streams
279. 10:59contaminated by glyphosate. Yeah, we're
280. 11:01not doing that. Anyway,
281. 11:03wheat and oats are two of the most
282. 11:05common sources of glyphosate in our
283. 11:07diet. 6 g of sugar per serving, so I use
284. 11:10it as a topper. This is not the whole
285. 11:12bowl. Look at this ingredient list
286. 11:14though. Oats, coconut, sunflower seeds,
287. 11:17amaranth, quinoa, chia, cinnamon. Boom!
288. 11:22We did it. We just hit 30 plants per
289. 11:25week. And we're not done yet, folks. I'm
290. 11:27still rocking out at Costco. Anyway, if
291. 11:30If wondering why 30 is this magical
292. 11:32number in my world, in the American Gut
293. 11:34Project, people eating more than 30
294. 11:35different plants a week had the most
295. 11:37diverse gut microbiomes. Plant diversity
296. 11:39in your diet supports microbiome
297. 11:41diversity in your gut. That's why we're
298. 11:42doing this. Speaking of which, over
299. 11:45here, you can see some pantry staples.
300. 11:47These ones are already at my house, so
301. 11:49they're not on the receipt, but I want
302. 11:51you to see them cuz I think they're
303. 11:52important. Hemp seeds, 43 cents for
304. 11:55almost 10 g of protein. Chia seeds,
305. 11:57almost 10 g of fiber in an ounce. And
306. 12:00oats, these ones right here, organic,
307. 12:03sprouted, and certified non-glyphosate.
308. 12:05You can see a pattern to my shopping,
309. 12:07right? Put these three together and
310. 12:09you've got an awesome breakfast. And
311. 12:10real quick, I just got to point out this
312. 12:11pantry staple, my organic black beans.
313. 12:14You get 10 lb for about 15 bucks. That's
314. 12:16about 15 cents per serving and they're
315. 12:18organic. But, for the cost of regular
316. 12:21dried beans that other people are
317. 12:23paying, and by the way, the beans aren't
318. 12:24expensive anyway. Across 26 trials,
319. 12:27about one serving of beans a day lowered
320. 12:30LDL cholesterol. And on the topic of
321. 12:32breakfast, what do we have here? Shiny
322. 12:35wrapper. Should I grab them? Should I?
323. 12:37Nope. Read the label, folks. And last
324. 12:40but not least, you're allowed to eat
325. 12:42some fun stuff, too. Try to make
326. 12:44slightly better choices when you do.
327. 12:46Look, I could grab almost anything in
328. 12:48the frozen section. I'm going to grab
329. 12:50these fruit pops right here. They have
330. 12:51five ingredients and that includes real
331. 12:53mango and guava and white chia puree.
332. 12:56Now, there's 12 g of added sugar. So,
333. 12:59this is a rare treat for my kids. Are
334. 13:01they perfect? No, but like when we're
335. 13:03doing a pop, we're not trying to be
336. 13:05perfect. My kids are eating the food in
337. 13:06this cart. This isn't just my cart.
338. 13:08They're smashing avocado toast,
339. 13:10strawberries, blackberries, raspberries,
340. 13:11cantaloupe. Okay, real quick before we
341. 13:13run, bonus round. This marinara right
342. 13:15here, it's delicious. Tomatoes, olive
343. 13:18oil, onions, garlic, basil, pepper,
344. 13:20oregano, no added sugar. And uh the
345. 13:22extra virgin olive oil. Okay, this one,
346. 13:24it's organic, it's cold pressed, single
347. 13:26origin, and it's about 12 cents a
348. 13:28tablespoon. And I want mine kind of
349. 13:30spicy, like you feel it in the back of
350. 13:31your throat, you know, that peppery
351. 13:33sting. Cuz that's a polyphenol called
352. 13:36oleocanthal, and it acts on the same
353. 13:38enzymes as ibuprofen. That means
354. 13:40anti-inflammatory. Oh, these organic
355. 13:42pretzel crisps? Yeah, those are for my
356. 13:44sweeties to dip hummus in and guacamole
357. 13:46into. And then we have the green beans
358. 13:48and the cucumbers that didn't make the
359. 13:50count. And all in all, you pull it all
360. 13:52together, and we got 43 different plants
361. 13:55for my whole family in 1 week from one
362. 13:58quick trip. That's $311,
363. 14:016 and 1/2 people, about $48 per person
364. 14:05for this cart right here, and 43
365. 14:07different plants. That's what feeding a
366. 14:08family for your gut can look like.
367. 14:12Everything in this cart lines up with
368. 14:14the four workhorses from Plant Powered
369. 14:16Plus. Fiber, polyphenols, healthy fats,
370. 14:19and fermented foods. Now, that book,
371. 14:21which I'm so proud of, and I've heard so
372. 14:23many wonderful things from some of you
373. 14:24who have read it, it shows you how to
374. 14:26put all of this together, meal by meal,
375. 14:28and it gives you the recipes that you
376. 14:29need. The link is in the description.
377. 14:32If you want to eat for your gut without
378. 14:33spending a fortune, let me tell you
379. 14:34something.
380. 14:35You're in the right place right now. Hit
381. 14:37that subscribe button so you can catch
382. 14:39the next one, too, and send this to the
383. 14:41person that you grocery shop with so
384. 14:43that next [music] week they can start
385. 14:45counting plants with you.
386. 14:47Thanks for being here, folks. I'll see
387. 14:49you on the next one.