It's time now for the diet
that has everyone from Beyonce to Jay-Z
and Jennifer Lopez signing up.
- Welcome Marco Borges.
- Marco Borges is an exercise,
physiologists and lifestyle.
- Every time you eat,
you either feeding your health
or you're fueling disease.
- How do we expect kids to make healthy choices,
if their programmed to eat pizza every single day for lunch.
Constipation is an $80 billion business.
You know why?
'cause we don't eat enough fiber.
Here's an easy way to get more fiber into your diet.
I could go on and on, don't get me going.
Don't get me going.
Be cautious and understand that,
Yes, you're when, whether it's a keto diet,
or a caveman diet, or a paleo diet or,
whole 30 that any of those popular diets.
What they're doing is they're asking you
to eliminate a lot of the processed foods,
that were getting you to gain weight to begin with.
Yeah, of course, you gonna lose weight, right?
Of course.
That's like saying,
Bob should go on a diet, right?
He should reduce the amount of food
that he's eating every day
and he should start smoking.
And you're gonna watch that his weight
is gonna go way down and then the weight goes down
and you link smoking to better health
because Bob is losing weight.
That just makes no sense whatsoever.
- Hey everybody, this is Klaus from Plant Based News.
In this video, I have the honor
of interviewing New York times bestselling author
Marco Borges, he's a exercise physiologist
he is a founder of 22 days nutrition,
he's worked with a bunch of celebrities
including Beyonce, and it's real honored to be speaking
for him today, his company and website
all for protein shakes and whole food plant-based meal plant
is I'll put a link down below
but hope you enjoy this interview.
So first up, what do you think of the junk food vegan diet?
- Well, there's a lot of people out there
that are going that are choosing to go
plant-based or choosing to go vegan
I should probably say,
because of the environmental and or animal welfare reasons.
And they lean into a plant-based,
or they lean into a vegan diet
without really having the where with all,
with the information readily available to them.
- And typically, if we look at the actual meals
what could like breakfast be on a junk food vegan diet
- Breakfast could be some sort of vegan cereal
that's super high in sugar.
doesn't contain any fiber,
there are no vitamins, no minerals.
Basically just a cardboard in a cardboard box,
overly processed foods
that don't have any real nutritional value.
For lunch it could be something like a burger
from a fast food joint that's overly processed.
It's super high in saturated fats, super high in sodium.
And again, lacking in the most essential nutrients.
The vitamins, the minerals, the fiber
and the same would follow with like a vegan type dinner.
It could be overly processed,
or fried chicken sandwich, for chicken sandwich
or for chicken dinner.
And again you see the trend right,
it's overly processed foods that are high
in sodium that are high in saturated fats,
that are high in fat in general.
Typically also high in sugar and are engineered to hit
that bliss point so that you feel really good,
and we know, I should say that
most of the people that are engineering these foods,
know how to hit that bliss point.
They know that so-and-so, the average person
that says they wanna go vegan.
They wanna go vegan but they really
don't want to have to sacrifice on taste.
They don't wanna have to sacrifice inconvenience,
and they don't wanna take the time to really
understand what they need to do.
So let's really prey on that,
let's really take advantage of that.
So they create foods that check those boxes
that says, Vegan, that says 100% plant-based,
that says no animal,
products that say no cholesterol, right?
You're checking all the boxes.
So you think that people are wanting you to check
but at the end of the day, it's overly processed food
that's been engineered to trick you
into thinking that it's better for you
but at the end of the day, it's really not.
So when we're looking at this so-called vegan diet,
we have to make sure that we don't fall for those traps
that have been engineered
to have us believing that they're better for us
while having your cake and eating it too, so to speak.
In being able to check those boxes.
- And how would you review,
how do you sum up the ketogenic low-carb diets?
- Keto is probably the most popular diet out today.
We know that.
A lot of people will tell you,
"I went keto because it was better.
I'd heard that it was better for my health,
I heard that there's a lot of people losing weight on it."
So I would love to just hit on the things
that I'm thinking about when keto comes to mind, right,
People typically go on a keto diet
because they wanna lose weight,
because they have this imagination
that their friends lost weight on a keto diet,
so they're gonna lose weight on a keto diet.
And what makes the keto diet work is that,
it's super strict, right?
So it has people eliminating processed foods.
So you're actually eliminating a lot of the stuff
that was helping you keep that weight on,
and causing you to gain weight, right,
so that in and of itself is gonna help you lose weight,
but you're not eliminating the most
dangerous components of the diet, right,
so yes, you will lose weight in the short term.
Studies have found that long-term keto dieters
will put on all the weight and then some, right.
So be cautious there because you're gonna find that
if you adopt a keto diet, yes, you're gonna
lose a little bit of weight in the beginning,
you might even get what they call the keto flu,
which is you'll get sick and you'll have upset stomach
and brain fog, and basically, generally not feeling great.
I.e, your body's telling you, you shouldn't be
eating this way,
but, I would caution people to read the science,
read the data, to understand what the data's saying.
- And very briefly, what is the data saying
about the keto diet?
- The keto diet will cause your cholesterol to go up.
The keto diet is full of saturated fats.
It's full of fat period.
And getting your body to,
I mean, just think about it, right?
Heart disease is still the number one killer
around the world.
It's the same in the UK.
It's the same in the US.
we know that heart disease is a man-made disease
that need, that exists right?
We already know that.
So why would we continue to try to ignore the facts
where we know that high cholesterol,
high saturated fat diet,
is probably one of the things that we can reduce.
We can walk away from, in order to improve our chances
of not suffering from this wretched disease.
- What about Mediterranean diet?
What are your thoughts in that pattern of eating?
- Mediterranean diet has been shown
to be a healthier way to live.
A Mediterranean diet has shown,
and by the way, Mediterranean diet is predominantly
plant-based with some olive oil and some fish,
some animal protein, not an overwhelming amount
of animal protein, but a small amount of animal protein
with some carbohydrates and some complex carbs
and some plants.
So it's as close as you can get I think,
to plant-base without going a 100%.
But I also invite you to explore not just the benefits
for you, but the benefits for the environment
and the benefits for the animals.
Because once you know you can't unknow.
Once you see things, you can't unsee them,
you understand that there's unnecessary suffering
going on today, that we do not need to put these animals
or our planet through the live an abundantly healthy diet,
an abundantly healthy lifestyle.
We can live our best self on a whole food plant-based diet,
without having to bring the animals into play,
without having to bring the animals into suffering,
while being incredibly conscious of our planet
and our impact, our dietary choices has on it.
- Moving onto the next diet.
It's gaining a lot of popularity at the moment.
It's the all meat, a 100% carnivore diet
- 100% carnivore diet.
Does that make sense?
Think about it for one second.
Klaus, think about that.
- It's really gaining popularity,
and there were a couple of doctors
that are getting mass attraction.
I talked to Paul Saladino and Dr. Sean Baker,
who actually say fiber's unhealthy.
- You need fiber in your body.
We need fiber to make things move.
Think about it, right?
What causes colorectal cancer?
How does color, let's just apply
some common sense to that, right?
Your body goes through a digestive process
to eliminate waste, to eliminate toxins, right?
If you don't have the fiber to eliminate, to help
move those toxins through your body,
what winds up happening is that as they move
through your body, they slow down the movement
'cause there's really nothing to guide them
through the system on the way out.
And they just sit there at the exit waiting
for fiber to help them get out.
So as those toxins, sit here in your colon
ready to come out and they're not coming out,
and they stay there,
and whether it's that you're constipated
or that you don't have regular bowel movement.
Do you, in your mind, do you need science to understand
that those toxins sitting there can cause damage,
long-term damage to your body?
It's almost like, have you ever picked
up a box of strawberries at the supermarket, right?
Or at the farmer's market.
And you look at the strawberries
and there's a little cluster that's all rotted.
They're just all nasty.
They're just all moldy and all look terrible.
How, do you think that the farmer took a cluster
of moldy strawberries and just put them there?
No, you know what happened is they put the strawberries
into box and one of them started to basically go bad.
One of them started to decompose
and go moldy and it touched another one.
And the other one that had touched, got affected by it.
And then the other one got affected by it.
And the other one got affected by it.
So that can happen in plants, and that happens, right?
That happens in real life.
How do you imagine that toxins
sitting inside your body would not affect
the area that touching?
It's like that strawberry touching another Strawberry,
that blueberry touching another blueberry.
Think about it for one second.
Just apply a little common sense to that.
It just doesn't make any sense.
It really makes no sense whatsoever.
That's a diet that I just, I'm blown away
by people actually following that lifestyle.
- Mmh, I completely agree.
Rather than just talking about the theory
of this kind of way of eating,
if we could just go through a typical keto meal plan
I know I sent it to you before, and I know you've got it up
but if we just look at the first bit,
it says, "If you do feel like cooking up a morning meal,
keep it simple, scrambled eggs, peppers
and onion with a side of avocado.
How do you respond to that kind of diet?
- So when I look at this next meal here
if you feel like cooking and your
go-to is scrambled eggs, pepper, onions
and a little avocado on the side,
I would question, how do you feel when you have those meals?
How do you feel after you've had
the scrambled eggs and the pepper?
And again, I always go back to, I go back to the data.
I go back to the science.
Do you know your numbers?
Do you know what your cholesterol looks like?
Do you know what your,
when was the last time you got a physical
and did you check your numbers?
Did you check the biomarkers that are most closely
related to disease?
How is inflammation in your body?
How is your cholesterol level?
How is your LDL, how is your blood pressure?
What is your risk to insulin?
Like, I look at all of these things
because sometimes we are so used to feeling not great,
that we don't know what great should feel like.
And it's not until you move towards a 100%
whole food plant-based diet that you actually
truly understand what great should feel like.
I remember a few years back, I did a study.
We did a clinical trial at Holy Name hospital in New Jersey
which was absolutely mind blowing.
We had three different cohorts,
300 people and three cohorts,
one was 100% whole food plant-based.
One was vegetarian,
and one was a standard American diet.
The 100% whole food plant-based diet did so incredibly well
compared to the standard American diet and the vegetarian
that we actually had to drop the standard American diet
from this clinical trial
because it looked like you were making up the numbers.
I mean, literally looked like you were making
up the numbers, like LDL was going down by 60% in 22 days,
which was absolutely mind blowing.
So when you look at the benefits
of a whole food plant-based diet,
it immediately makes me think of some of the participants
that were in this study,,
where people would say to me," I just never knew that
I didn't need to have a migraine every day.
I thought that a migraine was just part
of normal life, normal living.
I thought it was that I hated my job
or that I was unhappy with what I was doing.
I just thought that it was something
that I needed to learn to live with."
We had other people saying
"I worked out in spite of my pain.
I worked out on top of the pain that I had,
and it wasn't until I went a 100% whole food plant-based
that I realized how much inflammation was going on
in my body and how much better I would feel when
I no longer had that inflammation.
So again, I give you those, I give you those,
comments and background for context.
So you can understand that a lot of times
what we don't realize is what we have never felt before.
So I would say I recommend that you try a day
where you have a breakfast that is 100%
whole food plant-based,
instead of the scrambled eggs
perhaps try some overnight oats with some blueberries,
blackberries, and raspberries.
Maybe you'll try some avocados mixed with some red, green
and yellow peppers with a little bit
of lemon juice over the top
and some nutritional yeast and perhaps some sprouts
and try something that is truly a 100 %
plant-based and see how that makes you feel.
And if your scrambled egg diets still made you feel better
then maybe that's what you should stick to.
But I guarantee you
the results are going to blow your mind just
in the way you feel on how your mind feels,
how your body feels your energy levels throughout the day.
How well you go to the bathroom.
Yes, regularity.
We know that so many people that suffer
from the inability to be able to go
to the bathroom on a regular basis.
We know there's so many people that suffer
from constipation.
It's a multi-billion dollar industry
for reason people are backed up.
And when you start to eat a 100% whole food,
when you start to eat, right,
your body will thank you for it.
It will thank you for it
by giving you enormous amounts of energy,
enormous amounts of feel good hormones
that are gonna be brushing through your whole body,
making you feel amazing, the abundant and alive.
You're going to sleep better.
You're going to feel better.
You're gonna have a better mood throughout today.
So I always say yes, okay,
so you've been trying that,
let's try something different
and see if we can get you even better
than where you are today.
So when I see these typical recipes
or go-to for so many people,
I just have chicken breasts and a little bit of this,
so I have scrambled eggs in the morning,
or I have my way protein, I say, "
Okay, well, now that you've tried that,
you've got nothing to lose, right?"
Let's try something radically different.
And tell me, if you do not feel radically better
just come back to me
and telling me because the science points to the facts.
And if we're going to look at the science,
and we're going to look at the facts
and we're going to study the data for what it is,
we know the absolute healthiest diet
that we could be practicing on a daily basis,
is a 100% whole food plant-based diet period.
- Mmh, and what are your thoughts on
I completely agree about the whole free property style,
maybe for people new to this.
Does that include olive oil?
And what are your thoughts on olive oil?
Certainly viewed as healthy in the main stream.
- Yeah, was it, as it relates to olive oil,
it's been popular for many years,
because of the adoption of the Mediterranean diet.
So when we studied the Mediterranean
and studied the lifestyle we fail to understand
that it's not just a geographical pocket,
or some sort of an anomaly because of what they're eating.
We should also take into consideration
how people live their lives, which is incredibly important.
A lot of times we don't see that, right?
What we assume that the olive oil
is what's causing the good health, but we don't realize
that these people also practice non data.
Non-exercise daily physical activity, right?
They're moving around.
They're not sitting at a chair for eight hours a day.
They're not then getting out of that chair and then sitting
in another chair in their car, basically driving somewhere
for 30 minutes and then getting off in their home
and then sitting in the sofa for another three hours
before they go lay down in their bed for eight hours right?
This is not how they're uplifting good lives.
They're outdoor, they're practicing again.
Non-exercise daily physical activity.
They're communicating with their friends on a regular basis.
They have really great group of friends.
They have community, they have purpose, they have intimacy.
They know how to manage their stress
and the list goes on and on
and when I look at, when I look at optimum health
I always break it into five pillars.
It's nutrition, it's exercise, it's love and intimacy,
stress management and rest, which is sleep, right.
So when you look at all five of those pillars
they have that in spades, in the Mediterranean
it's not just the olive oil, right?
And we always want to dissect everything down to one thing.
Right? We wanna know that.
what is that one thing that's gonna give me optimum health,
and then we just wanna do that.
And it's, it doesn't work that way.
It's the concert of events.
It's the symbiotic relationship, right?
It's the beautiful harmony
that this lifestyle will allow you to live.
If you're thinking about all
of these things together, right?
It's not just one ingredient.
It's not just one action.
It's how you live your life
which is why I always go back to habits.
It's so incredibly important to understand your habits,
because our habits guide us
throughout every single day of our lives.
And if there's a habit that isn't working for you,
if there's some sort of action on a daily basis
that you're practicing, that isn't moving you
in the direction of better health or greater happiness,
then you have to eradicate it.
You'll have to be able to remove it by replacing it
with another habit, something that's a bit more conscious,
something that's a bit more deliberate
because it's the deliberate daily action
of what it is that you're trying to do,
what you're intending to do that will help you
live your best life.
The life that you truly wanna live
not just the life that you're living.