I Study Aging. This Is the Smoothie I Drink Every Day. — Transcript

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1. 0:00So, Dr. Patrick, you are about to teach
2. 0:03us how you make the smoothie that you
3. 0:04have every day. And for those of you
4. 0:06that are listening, I'm just going to
5. 0:08tell you I see kale, I see blueberry, I
6. 0:09see avocado, I see protein, and I see
7. 0:12something I can't pronounce. Okay.
8. 0:15>> It's a beta-glucan powder made from
9. 0:17barley.
10. 0:19Before we get into the smoothie I make
11. 0:20every day, I kind of want to give a
12. 0:21little bit of reason why I like to do a
13. 0:23smoothie every day. Okay. And it really
14. 0:25has to It comes down to realizing that
15. 0:28what we do with our lifestyle and our
16. 0:30diet really is impactful on the way we
17. 0:33age and our life expectancy. A lot of
18. 0:34people think genetics are the most
19. 0:36important thing.
20. 0:37And when it comes down to it, really 80%
21. 0:39of how long we live and how well we live
22. 0:42has to do with our lifestyle.
23. 0:44>> Hold on. 80%?
24. 0:46>> 80%. About 80%. Yeah, I I would say
25. 0:48about 20 to 25% is is genetics.
26. 0:52But what I'm going to tell you is this
27. 0:53study actually came out of Harvard.
28. 0:54You're in Boston. And it was really I
29. 0:57mean, it was a few years ago, but it was
30. 0:58a really a compelling study.
31. 1:00Because what it did was looked at
32. 1:02people's diet and lifestyle and their
33. 1:04life expectancy and found that if people
34. 1:07followed just like five different
35. 1:10lifestyle factors,
36. 1:12>> Uh-huh.
37. 1:12>> it could increase their life expectancy
38. 1:14between 12 and 14 years. So, women on
39. 1:17average that were not doing all five of
40. 1:20these lifestyle factors, which is a big
41. 1:22part of it is what we're going to be
42. 1:23looking at here,
43. 1:25they lived on average about 79 years. If
44. 1:28they did include all five of the
45. 1:30lifestyle factors, they lived to the age
46. 1:31of about They added 14 years. So, they
47. 1:33lived to about 93.
48. 1:35>> What? 14 years?
49. 1:37>> 14 years. If they started at age 50,
50. 1:40five different healthy lifestyle factors
51. 1:42and included all five,
52. 1:44they lived to age 93. So, it was a
53. 1:4614-year increase in life expectancy. For
54. 1:48men that started at age 50, it was a
55. 1:5112-year increase life expectancy. So,
56. 1:52they were living on average 74.5 75.5
57. 1:56years, and they went up to about 86
58. 1:58years.
59. 1:58>> And just what are quickly those five
60. 2:01lifestyle
61. 2:01>> The five are adopting a healthy
62. 2:03lifestyle pattern, which we're going to
63. 2:05talk about.
64. 2:05>> Okay.
65. 2:06>> Not smoking.
66. 2:07Doing 3 and 1/2 hours of moderate or
67. 2:09vigorous intensity per week. We talked a
68. 2:11lot about the vigorous intensity
69. 2:12exercise 10 minutes a day. That would be
70. 2:1470 minutes a week. And so you're
71. 2:16basically going to add on to that by
72. 2:18doing some of the more moderate
73. 2:20intensity exercise, okay?
74. 2:21>> Okay.
75. 2:21>> So that was number three. Number four is
76. 2:23not consuming excess alcohol. So women
77. 2:26were consuming fewer than one drink per
78. 2:28day, and men consumed about one drink
79. 2:31per day or fewer.
80. 2:32>> Okay.
81. 2:33>> And then the last one is maintaining a
82. 2:35healthy BMI.
83. 2:37Those were the five lifestyle factors
84. 2:38that could add between 12 to 14 years to
85. 2:40your life expectancy. And on top of
86. 2:42that, those individuals were free from
87. 2:44diseases like cardiovascular disease,
88. 2:46diabetes, Alzheimer's disease, cancer,
89. 2:48right? So you're living healthy years,
90. 2:49which is what you want.
91. 2:50>> Yes.
92. 2:51>> The nutrition part is a big component of
93. 2:53this. So those individuals were eating
94. 2:57They were in the top 40% of the what's
95. 3:00called the alternative healthy eating
96. 3:02pattern.
97. 3:03And what that includes is, first and
98. 3:06foremost, you have to have four to five
99. 3:08servings of fruits and vegetables per
100. 3:10day.
101. 3:12So those vegetables What's a serving is
102. 3:14the question. A serving was either a cup
103. 3:16of leafy greens. So you have to have
104. 3:18four to five of that. And so you can see
105. 3:19here, this is a measuring cup. This is a
106. 3:21cup for those people
107. 3:23>> Yeah.
108. 3:23>> that person that's listening.
109. 3:24>> packing just
110. 3:26>> Packing it, yeah, packing it
111. 3:27>> Regular old kale, nothing fancy about
112. 3:29it, right into the one-cup metal
113. 3:31measuring cup.
114. 3:32>> Kale, and remember, you got to get five
115. 3:34of these per day. And this is why this
116. 3:35is efficient.
117. 3:36>> Okay.
118. 3:36>> been talking about efficient. We've been
119. 3:37talking about what can we do that's
120. 3:40easy, that's going to give us the
121. 3:41biggest bang for our buck.
122. 3:43I find it's easiest for me to get five
123. 3:45servings of vegetables if I can at
124. 3:47least, you know, get a smoothie in. So
125. 3:49here's the kale, that's one cup.
126. 3:52I'm going to add another cup here.
127. 3:54>> So you're getting two servings in.
128. 3:55>> I'm getting two servings.
129. 3:58I'm probably going to get around three
130. 4:00servings of kale into that smoothie.
131. 4:01>> Three cups of kale?
132. 4:02>> So three cups of kale. There we go.
133. 4:05And that is
134. 4:07and then I can substitute the rest with
135. 4:08my salad. Kale is really high in lutein.
136. 4:11Lutein is that thing that's going to
137. 4:12prevent your eyes from macular
138. 4:14degeneration. It also seems to protect
139. 4:16the brain, improves cognitive
140. 4:18processing, cognitive speed, fluid
141. 4:21intelligence. That's the kind of
142. 4:22intelligence that you've accumulated
143. 4:24throughout a lifetime and then can still
144. 4:26incorporate when you're older. That's
145. 4:28what we want, right? So kale has a lot
146. 4:30of that. It also has magnesium. It has
147. 4:32calcium. It has vitamin K. It's got a
148. 4:34lot of these micronutrients that we need
149. 4:36to get from our diet.
150. 4:38The next thing I like to add is
151. 4:40blueberries. And blueberries are part of
152. 4:43that serving size of fruit and
153. 4:44vegetables. And again, it's about a half
154. 4:46a cup is a serving. So if you want five
155. 4:49servings of that, you're going to get
156. 4:50about two and a half cups of the
157. 4:51blueberries.
158. 4:53I also like blueberries because they're
159. 4:54high in polyphenols, a specific type of
160. 4:56polyphenol called anthocyanins.
161. 4:59And those have been shown in randomized
162. 5:02placebo-controlled studies. That's very
163. 5:04important because placebo effect is
164. 5:06real, as we've talked about. Um but the
165. 5:08blueberries have been shown one cup a
166. 5:10day to improve cognition.
167. 5:12That's important, right? We all want to
168. 5:13improve cognition. It's been shown in
169. 5:15young adults. It's been shown in older
170. 5:17adults. It's been It's been shown in
171. 5:18adults with mild cognitive decline. So
172. 5:20everyone has every reason to to try to
173. 5:22take at least one cup of blueberries a
174. 5:24day.
175. 5:25So I'm going to put one cup.
176. 5:27>> Yep. And we use frozen, which I also
177. 5:29like.
178. 5:30>> They're cheaper than buying them fresh.
179. 5:31>> And I I do have um I do like to usually
180. 5:33use organic because I don't want a a lot
181. 5:35of pesticides. But I do like frozen also
182. 5:38because it keeps the smoothie cold and
183. 5:41it just gives it a a better like you
184. 5:42don't want your smoothie really warm. So
185. 5:44I got two cups. Two cups of blueberries.
186. 5:46Three cups of kale. going to do two and
187. 5:48a half cups.
188. 5:48>> Wow, okay.
189. 5:49>> Two and a half cups of blueberries.
190. 5:52And then
191. 5:54one thing I do not add to my smoothie is
192. 5:57a banana.
193. 5:57>> Now, why don't you like bananas? I mean,
194. 5:59you're for banana.
195. 6:00>> I love bananas. They're high in
196. 6:01potassium.
197. 6:03Um they're good to refuel. I love to do
198. 6:05them before a run. It gives me enough
199. 6:07fuel without cramping, right?
200. 6:09But
201. 6:10>> Uh-oh.
202. 6:10>> I used to put them in my smoothies.
203. 6:12>> Dr. Patrick, what happens when you put a
204. 6:13banana in a smoothie?
205. 6:15>> What happens is there's a there's
206. 6:17something in the banana called
207. 6:22>> That doesn't sound good.
208. 6:22>> Doesn't sound good. Polyphenols are what
209. 6:24I just said are beneficial.
210. 6:25>> Yes.
211. 6:26>> Oxidase, polyphenol oxidase, it's
212. 6:28essentially an enzyme that's breaking
213. 6:29down the polyphenols.
214. 6:31And there have now been studies that
215. 6:32have come out showing if you add bananas
216. 6:36to blueberries, you're not getting as
217. 6:38many polyphenols. In fact, it's quite a
218. 6:40bit lower.
219. 6:41>> So, the banana is killing the benefit of
220. 6:43the See, this is why I need you because
221. 6:45I am sitting here making smoothies
222. 6:47thinking I like the texture of the
223. 6:49banana and it it gives a little heft,
224. 6:51creams it out a little bit. But then I'm
225. 6:53putting in my blueberries and I just
226. 6:54blew it because the banana canceled the
227. 6:56blueberries.
228. 6:57>> It's true. I also used to add it to my
229. 6:59blueberries for that exact reason, plus
230. 7:00the taste. If you go to any smoothie
231. 7:02place, you'll see they always add
232. 7:03bananas to any blueberry smoothie.
233. 7:05>> Yes, of course.
234. 7:06>> But that's where the avocado comes in
235. 7:07because now you're going to get the
236. 7:09creamy texture that you want, which is
237. 7:12what I also want.
238. 7:13>> Yes.
239. 7:13>> And on top of that, there have studies
240. 7:16showing that the fat, so this
241. 7:19monounsaturated fat in this avocado it
242. 7:22actually increases the bioavailability
243. 7:24of the lutein and another carotenoid
244. 7:27called called zeaxanthin in the kale by
245. 7:29fourfold.
246. 7:30>> Okay, well, hold on. Let me just make
247. 7:31sure I'm tracking with this.
248. 7:33So, if I sub the avocado for the banana,
249. 7:37right?
250. 7:38Then the fact that the avocado, which is
251. 7:41a good fat source, is going to dance
252. 7:44around and mix it up with the kale, that
253. 7:46fat source super powers the benefit of
254. 7:50the kale.
255. 7:50>> It does.
256. 7:51>> That's cool.
257. 7:52>> it where you're So, the getting rid of
258. 7:54the banana makes it where you're getting
259. 7:55all the polyphenols from the
260. 7:56blueberries, and then adding the avocado
261. 7:58gives you the creaminess, and it helps
262. 8:00you super power and get those
263. 8:01carotenoids that are in the kale that
264. 8:04are so beneficial for our eyes and
265. 8:05brains, and making it fourfold more
266. 8:08likely to be absorbed. So, you're
267. 8:10getting a lot more, and there are
268. 8:11studies showing this. Adding an avocado,
269. 8:14carrots have carotenoids in them, so you
270. 8:15can get the beta carotene is the
271. 8:17probably the most well-known carotenoid.
272. 8:19You get fourfold more beta carotene. So,
273. 8:21you could even add a carrot in here if
274. 8:22you want.
275. 8:22>> Wow. I often like to add carrots as
276. 8:24well.
277. 8:25>> So, I'm going to just use my fingers and
278. 8:27put that
279. 8:28>> You know, that was a good way.
280. 8:29>> I usually I usually do about half of an
281. 8:31avocado because
282. 8:32then
283. 8:32>> you can save the other half for the next
284. 8:34day.
285. 8:34>> And then, you know what I do? I put this
286. 8:35little top that's empty on top of the
287. 8:37other one, and then it doesn't like turn
288. 8:39brown.
289. 8:40>> You can add a little bit of lemon juice
290. 8:42as well
291. 8:42>> to prevent it from from oxidizing.
292. 8:44>> tent.
293. 8:45>> All right. So, this is really the core
294. 8:46of this smoothie smoothie here. Now,
295. 8:48these are the optionals here.
296. 8:50I like to add some protein powder,
297. 8:52particularly on days when I'm really
298. 8:53busy. I'm not getting I know I'm
299. 8:55skipping a meal because I'm not getting
300. 8:58all the protein that I I need for the
301. 8:59day, which is about 1.2 to 1.6 g per
302. 9:02kilogram body weight per day. And so,
303. 9:05I'll add sometimes a little bit of whey
304. 9:06protein powder as well. You don't have
305. 9:09to do that if you're getting your
306. 9:10protein. This is again an optional add.
307. 9:12>> it's very hard to get the amount of
308. 9:13protein we're supposed to get, so I'm
309. 9:15always adding it in.
310. 9:16>> out a lot like I do. So, I'm going to go
311. 9:18ahead and add the protein powder. I do
312. 9:20like I'm not I have no affiliation with
313. 9:23Momentous currently right now, and but I
314. 9:25do like their protein powder because it
315. 9:27doesn't have any fillers that affect my
316. 9:30gut. And so, I'm just scooping down to
317. 9:32get their scooper because their scooper
318. 9:34is the actual serving size.
319. 9:36There it is. It's so funny, they're
320. 9:37always hidden down there. Okay. So, I'm
321. 9:40going to take
322. 9:43one scoop of protein powder, which for
323. 9:47this one
324. 9:48>> 24
325. 9:49>> g.
326. 9:50So, here in it goes. Um if you're
327. 9:53sharing it, you can do two scoops. So,
328. 9:56I think I'll do like a scoop and a half.
329. 9:59>> Does that mean you're sharing it with
330. 9:59me? I hope it does.
331. 10:01>> [laughter]
332. 10:02>> Oops.
333. 10:04So, that. Okay. And then,
334. 10:06an optional add. So, this is This is
335. 10:08actually a type of prebiotic fiber.
336. 10:11You've probably heard of that. It's like
337. 10:12prebiotic fiber. You've heard of
338. 10:14>> You've I've heard of fibers, and I've
339. 10:15heard of probiotics.
340. 10:16>> Okay. Probiotics are the beneficial
341. 10:18bacteria. You take those, it helps.
342. 10:21Prebiotics are the type of fiber,
343. 10:24soluble fiber, fermentable fiber, that
344. 10:27feed the bacteria in your gut.
345. 10:29>> Okay.
346. 10:30>> So, that's why it's called a prebiotic.
347. 10:31>> Got it. Okay.
348. 10:33>> Feeding it. So, it's a type of
349. 10:34prebiotic. It's beta glucan, and it's
350. 10:37isolated from barley in this case.
351. 10:39The reason why I have now added this to
352. 10:41my, I would say, regimen
353. 10:43>> Mhm.
354. 10:44>> soon-to-be smoothie regimen is because
355. 10:47this has been shown in studies one to
356. 10:49lower LDL cholesterol,
357. 10:50>> Huh.
358. 10:51>> which is a type of cholesterol that can
359. 10:52build up in your arteries and play a
360. 10:54role in cardiovascular disease.
361. 10:56But, what got really piqued my attention
362. 10:58was the fact that there's studies
363. 10:59showing that beta glucans can decrease
364. 11:03the amount of forever chemicals, the
365. 11:06PFAS.
366. 11:07>> Wow.
367. 11:07>> Forever chemicals that last usually last
368. 11:09in your body anywhere between two to
369. 11:11five years.
370. 11:12They're associated with cancer. It's
371. 11:14It's really terrible, and we're being
372. 11:15exposed to them all the time, even on
373. 11:17our fruits and vegetables. They're in
374. 11:18the soil. It It You know, it's something
375. 11:20that even kids are being exposed to. So,
376. 11:22now I'm something that I've been been
377. 11:24giving to my whole family.
378. 11:25>> Okay, how much do I need?
379. 11:26>> So, usually I do 1 g,
380. 11:29and 1 g, it says here is 3 Tbsp. So, I'm
381. 11:33going to grab that tablespoon out. Okay.
382. 11:401
383. 11:422
384. 11:453. Plus it counts toward fiber, which is
385. 11:47great. Yes.
386. 11:48>> Okay.
387. 11:48>> Now, the study that showed it reduced
388. 11:50forever chemicals, it was 3 g a day, so
389. 11:52you have to do you have to do the 3 Tbsp
390. 11:56three times a day to get to get that.
391. 11:59Yeah.
392. 12:00>> Okay.
393. 12:00>> Yeah.
394. 12:01>> Okay.
395. 12:01>> Or you can add Perhaps you can add more
396. 12:04and get it in one serving, but we're
397. 12:05going to start with the 3 g. Then add a
398. 12:07little bit of water just to
399. 12:11mix it up a little bit. And as I'm
400. 12:13standing here over the blender, Mel, I
401. 12:15just want to point out one thing in that
402. 12:17this blender is made of plastic.
403. 12:19>> Okay.
404. 12:19>> And there there is a little bit of a
405. 12:22concern that plastic blenders can shed
406. 12:25microplastics more readily because of
407. 12:28the friction with everything that's in
408. 12:29there.
409. 12:30>> So, you should have a glass one.
410. 12:31>> If you can have glass, there's also some
411. 12:34metal ones that you can buy as well.
412. 12:36>> Hear that, everybody? We got to get a
413. 12:37glass blender around here.
414. 12:40Okay.
415. 12:40>> Thank you for giving us the pass, Dr.
416. 12:42Patrick. Here she is, about to hit the
417. 12:44blend. Everybody cover your ears. Here
418. 12:46we go.
419. 12:50Oh.
420. 12:51That's really purple.
421. 12:53>> Yeah. I like the polyphenols.
422. 12:56Okay.
423. 13:17I just want to see
424. 13:18what the consistency looks like.
425. 13:20Yeah, I think we're good.
426. 13:22>> Excellent. [snorts] Well, I got two wine
427. 13:23glasses since we're not drinking
428. 13:24alcohol, we might as well
429. 13:25>> It's polyphenol hour.
430. 13:26>> Yes, there we go. Um yeah, and the
431. 13:28polyphenols
432. 13:30I feel them immediately. It's been shown
433. 13:32to increase blood flow to the brain in
434. 13:33older adults.
435. 13:34>> do you feel?
436. 13:36>> I It improves my mood and gives me
437. 13:39energy. So, I like I do I do take this
438. 13:41midday. Just do a little
439. 13:45glass.
440. 13:48I'm actually kind of excited to try
441. 13:49this.
442. 13:50>> Well, everything always tastes better
443. 13:51when somebody else makes it. I mean,
444. 13:53that's true.
445. 13:54>> So,
446. 13:55polyphenol hour.
447. 13:57>> Cheers.
448. 13:57>> Cheers to your health, Dr. Patrick.
449. 13:59Let's try her new smoothie recipe. Here
450. 14:00we go.
451. 14:06That tastes like health.
452. 14:08It's not sweet enough for me.
453. 14:09>> It's not bad.
454. 14:10>> It's not supposed to be sweet though,
455. 14:11right?
456. 14:12>> It's not. You can add You can add the
457. 14:14extra couple of blueberries
458. 14:16>> I think.
459. 14:16>> to make it sweeter. And of course, you
460. 14:18can never get enough blueberries.
461. 14:19>> Mhm.
462. 14:22You definitely taste the kale.
463. 14:24Um it has the same consistency as if we
464. 14:26had put a banana in.
465. 14:28>> It's creamy.
466. 14:28>> Yeah, and I love the purple. It's so
467. 14:31pretty.
468. 14:32>> the prebiotic fiber didn't really mess
469. 14:35with the consistency, to be honest.
470. 14:37>> Well, I don't know, cuz you're the one
471. 14:38that makes this all the time.
472. 14:39>> Right. No,
473. 14:40it really didn't. No.
474. 14:41>> Okay. Now, if I'm putting that much
475. 14:43fiber in my smoothie, do I need to drink
476. 14:45more water? Is that going to back me up?
477. 14:47>> No, this is not the kind of fiber that
478. 14:48you have to worry about that. This is
479. 14:50prebiotic fiber that's a little bit
480. 14:53different.
481. 14:53>> Mhm.
482. 14:55Cuz I know if you were doing like
483. 14:56psyllium husk or some of the other
484. 14:57stuff, you got to really make sure
485. 14:58you're hydrating.
486. 14:59>> It's It's bringing It's You got to make
487. 15:01sure you get more water in you.
488. 15:02>> Right.
489. 15:02>> Amazing.