I think, you know, the thing with fruit

and vegetables is that people think

about it as I've made a case for fiber

and I think that I don't even think that

the carnivore people are thinking they

they think fiber is just about like

making you poop and it's really not.

It's really not. It's a lit like you're

literally like pro protecting your your

body from absorbing all these chemicals

and like microplastics and stuff like

the viscous stuff that's made like

you're not getting that with me. You're

not.

>> Fiber is the thing that makes you full

as well, right?

>> It is satiating. Yes, it is satiating.

And I'm saying fiber. There's different

types. We talked about it, right? But

also when people think about fruits and

vegetables, they only think about the

vitamins and minerals. It's the

phytochemicals.

Those are the things that I'm talking

about. This is the sulfurophane, the

rveratrol, the curcumin. These are

things I'm just mentioning, ones that

people have heard about. There's I mean

literally thousands and thousands and

thousands of them. So many we haven't

even identified. Ones that we have

identified. I mean it's they are

activating genetic pathways in our body

like we were meant. There are gene

sequences of DNA that have been

identified like little short like 12

repeats of like nucleotides that get

active when you eat certain

phyitochemicals. Like that's amazing.

It's amazing. And it's like the fact

that we have a sequence like it's got to

be in this certain sequence and they're

in all these different pathways that are

involved in making stem cells in

increasing autophagy, the clearing out

of stuff in our body in you know in in

anti-inflammatory antioxidant everything

that's part of what I would say

resilience right stress response the

response to stress adaptations to stress

right we have like these g these genes

have this very specific sequence in them

antioxidant response element it's called

and it's like a very specific specific

sequence of DNA that's activated by

things like polyphenols and blueberries

by sulfurophane and in cruciferous

vegetables um by like some of these

compounds in like you know turmeric and

root fruit root vegetables and stuff um

it's it's found in like citrus I mean it

it makes sense right like we're supposed

to eat these things it's activating

genetic pathways in our body they're

meant to be turned on and um you know

with blueberries there's study there's

so many now randomized control trials

that have tested blueberry powder to

like placebo powder and literally like a

cup of blueberries a day improves

cognitive performance. It it improves

processing speed, memory. I mean, and

this is like how easy is it to eat a cup

of blue. I blueberries are so good.

They're so good. They're low sugar, low

glycemic. They've got the fermentable

fiber in it and they have the

polyphenols. Like, you just can't lose.

Like, they have everything. They have

everything and they make me feel better

when I when I like it's affecting my

mood as well. So, I love to eat

blueberries. Just don't eat them. Don't

mix them with bananas. Bananas have a

compound in them that break down

polyphenols. So you won't it won't be as

effective. Which is funny because like

nearly every smoothie place like on the

planet when you get a blueberry

smoothie, it's like got a banana in it.

>> So

>> So blueberries make you smarter. Yes.

>> Bananas make you dumber or they cancel

out?

>> No, they just they they break down the

polyphenols. So they're not making you

they're not working as good, right?

there's yeah they're just not working as

good because it's the poly you want the

polyphenol to be intact you don't want

it to be broken down because then it's

not going to work but it's the

polyphenol that's activating those

genetic pathways it activates one in the

brain called brain drive neurotropic

factor BDNF the same thing that exercise

increases particularly vigorous

intensity exercise and so you know BDNF

is essentially um it's it's doing so

much one it's causing new neurons to

grow in your hippocampus the part of

your brain involved in learning and

memory

It's it's involved in something called

neuroplasticity. So neuroplasticity is

very high when you're younger and it

goes down as you get older. And it's

essentially the ability of your brain to

adapt to a changing environment. And you

know changing environments are

happening. When we think about changing

environments, we're probably thinking

about Yeah. I mean like you know now

we're in this it's very different than

it was 10 years ago. And yes, that's a

changing environment, but also like a

dayto-day like our biology inside what's

going on. Sometimes you eat that donut,

there's an environmental change in the

brain. Your brain has to adapt to it,

right?

>> And so it's very like it's involved in

um in that. It's involved in learning,

in memory, in syninnapse formation, in

long-term potenti everything involved in

cognition. So um the fact that

blueberries can increase that, like a

cup of blueberries is pretty, I would

say, powerful. It's pretty powerful.

Exercise does it too, but you got to put

in the