#1 Nutrition Researcher: Eat THIS to Transform Your Health, Stay Young, and Live Longer

30:49Mel Robbins:Welcome back. It's your friend Mel. And today, Stanford University epigenetic scientist, Dr. Lucia Aronica, is here teaching you and me how to eat, to live longer, look younger, and feel better than ever. I am loving this, and I'm so glad you're here. Thank you for sharing this with people that you care about. So, Dr. Aronica, I want to walk through the specific types of food in this framework so that I really understand, and so does the person that is listening or watching. And if you're listening, we're going to really describe what's happening. So I'm going to ask our executive producer, Tracy, to come in.

31:23Mel Robbins:Oh my gosh, this looks delicious. Thank you, Tracy. If you could describe, I'm seeing red pepper, chocolate, carrots, tomatoes, garlic, lime, orange, blackberries, broccoli, spinach. This looks like a rainbow. It's a rainbow. So your doctor probably told you to eat the rainbow. Yes, fruits and veggies. Yeah, but here's what your doctor may not realize. these pigments aren't just antioxidants. They are epi nutrients that regulate your writer and eraser enzymes and each color represents a different signal. No way. Yeah. So for example, you have red foods like tomatoes that provide lycopene for cardiovascular benefits.

32:15tomatoes and the fact that it is an epi nutrient means that when you are enjoying a beautiful, red, juicy, amazing tomato, you are not just eating food.

32:34Mel Robbins:You are sending a signal to your DNA about your heart health and about what else? Your skin and everything. The two areas of research are really cardiovascular and skin. Okay. So clinical trials have shown that, for example, lycopene can really reduce LDL oxidation, which is the process that makes LDL cholesterol truly dangerous. It can also work as an internal skincare. So it actually boosts your SPF, your internal SPF by 40%. A tomato? Yes. How is basically increasing your DNA repair and also actively inhibiting the breakdown of collagen and the formation of each spots. And now there is, however, a problem.

33:39To see these benefits, these benefits start with 10 milligrams of lycopene in clinical trials that use pills. Now, this is equivalent to eating 20 pounds of raw tomatoes a day. But there is a trick. If you cook those tomatoes in olive oil or in any type of oil, like Italian grandmothers used to do, then you can boost the absorption of lycopene. Wow. Just by cooking the tomato?

34:17Mel Robbins:just by cooking. But this is just step one. That makes me happy because I'd rather have it on pasta than I would. But this is just step one. Okay. Because then when you add olive oil, you boost the availability by an additional 70%. Why? Because lycopene is liposoluble and so it can't be absorbed without fat. And so basically by cooking your tomatoes into a paste with olive oil, you can cover, you can reach that 10 milligram of lycopene with just three tablespoons of tomato paste. That's incredible. You know what? I got to hand it to you. When I asked you how my life would change, you said you will never look at food the same again.

35:09Mel Robbins:I actually don't. And we're just getting started. Let's talk about the carrot. What happens to you or what is the benefit from an epinutrient standpoint when you eat carrots? Yeah, carrots and all orange foods, even pumpkin, contain carotenoids. These carotenoids also are, first of all, a precursor to vitamin A production, and they also work as internal skincare for you. Then we have green foods like spinach that provide folate for DNA repair and broccoli. That's my favorite. Now, why do you love broccoli? Okay. Because broccoli and other cruciferous vegetables in the same family, so we are talking about Brussels sprouts, arugula, kale, this provides an epinutrient called sulforaphane.

36:13Sulforafin isn't an antioxidant itself. It's better. It's the boss of your body's own antioxidant army. It switches on a genetic master switch called NRF2. This activates more than 200 protective genes involving detoxification, inflammatory defense, antioxidant defense. And this is the best part. While direct antioxidants like vitamin C disappear in a few hours, sulforaphane switches on those genes for up to three days. Wow. So it's enough to eat cruciferous veggies two, three times a week to keep your antioxidant genes switched on. But there's a problem. What's the problem?

37:16Mel Robbins:Because it sounds pretty good if I'm eating the boss of the army. The problem is that there's actually no sulforaphane in this broccoli. Did I buy the wrong kind? You need to chop it or chew it. And here's why. Think of sulforaphane as a glow stick for your genes. Professor is in the house. She's holding a glow stick if you're listening. So those light up tubes you bring at concerts, when you break them to compound mix, starting a light reaction. And sulforaphane works the same way. When I chew broccoli, it activates the sulforaphane inside the broccoli? Exactly. And this is exactly what happens.

38:11A compound called glucoraphanin mixes with an enzyme called myrosinase, and boom, this creates sulforaphane. So the problem is that most people buy frozen broccoli, and frozen broccoli is quickly blanched. So quickly boiled before freezing and this destroys myrosinase. So no myrosinase, no glow stick reaction, no sulforaphane. It's like buying a broken glow stick. Or they throw broccoli directly into the boiling water. Same problem. Myrosinase dies and you don't get sulforaphane. So that's why I have three tricks for broccoli.

39:01Mel Robbins:Okay, so we can, you can cook it the way you're talking about to make sure. You know what I love about this? I will never eat broccoli again without seeing glowy sparkle things all around. It's so amazing to know what's happening. So here are the three tricks. For fresh broccoli, chop it 40 minutes before cooking. weight because during that time my rosinase has catalyzes the reaction and produces more sulforaphane for frozen broccoli can i ask a question though yeah so the reason why this works i'm guessing is it because the chopping mimics what you're doing when you chew it yes And so the chopping is mixing everything up, but you got to sit it.

39:57Mel Robbins:You got to let it sit for 40 minutes because it needs time for the glow to glow. Yeah. And, you know, you can just even 10 minutes help. Okay. 40 minutes is based on experiment. Great. We're going with the experiment. The scientists that measure this and the smaller the pieces, the more the sulforaphane. Well, that makes a lot of sense. And what I love about that is I can chop the broccoli, set it aside, because then I got to cook the tomato in the olive oil. I'm tracking here. Here we go. I love it. I love it. Then if you buy frozen broccoli, okay, you can rescue that with mustard. Add like a teaspoon of mustard powder or a tablespoon of prepared mustard every like three ounces of cooked broccoli.

40:43Why? Because mustard is also a cruciferous vegetable. So provides the myrosinase enzymes that has been killed.

40:53Mel Robbins:So it's sort of like when you add, stir in the mustard to cook broccoli, it's almost like the glow stick. The mustard is activating the core ingredient that the broccoli has. Exactly. No, you can put it after cooking. Yeah. And this has been measured by scientists at the University of Reading. So this is not just a trick made up. Well, you don't strike me as the kind of person that makes anything up. So that's... And then there is the third trick. If you really want to maximize sulforaphane, grow your own broccoli sprouts. They have up to 100 times the glucoraphanin, the precursor compared to mature broccoli.

41:40So just one ounce of broccoli sprouts equals three pounds of broccoli. And it's so easy. In five days, they are ready. And they are really an epigenetic medicine.

41:56Mel Robbins:I am learning so much. I love that you're here. I have so many more questions that I want to ask you. And I'm sure as you're listening, you're like, I'll ask her about this. First, we have to hit the pause button. This is an invitation to look at your future and your health completely differently. And I love that you and I have this free resource. There is so much more we are going to dive into and learn as soon as we are back from this break. So stay with me.

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45:02Mel Robbins:Welcome back. It's your friend Mel. And today you and I are here with renowned Stanford epigenetics scientist, Dr. Lachia Aronica, who is showing you and me that the food that we eat isn't just fuel. It is information that changes you at a cellular level. And she is pulling back the curtain on how you can eat to live longer, look younger, and feel better than ever. Okay, let's move on to the blackberries. Okay, the blackberries provide anthocyanins. These are epinutrients for cognitive benefits. In general, they are anti-inflammatory. So they have multiple benefits, but clinical trials shows benefits, particularly for cognition.

45:49And garlic. Garlic works similarly to broccoli. This is also glow stick for your genes. Yeah, because when you chop or chew garlic. Chew. Some people chew it, but if you crush it or chop it. Yes. Two compounds mix allulin and allinase, the enzyme, and this creates allicin, the epinutrient we need. And allicin has multiple benefits. It decreases LDL by 10%. It has anti-inflammatory benefits. It boosts immune function. Now, even here, there's a problem, right? It's the same problem.

46:34Mel Robbins:Because I don't want to eat it raw. That's a problem. The problem is alinase is also sensitive to heat, just like my rosings. So here's what you do. What do we do? You crash garlic. It's better if you crash it actually with the flat part of a knife. So if you're not a cook, let me explain what that means. So you know when you peel the garlic and you chop, chop, chop. What she's saying is take the whole clove and smash it flat with the flat end of the knife or a spoon or a wooden spoon or something like that. What does smashing do that chopping doesn't? Yeah. So they both destroy the plant cell walls, making those compounds mixed together.

47:14But crushing destroys more. And more destruction, more allison. Okay. So both work.

47:22Mel Robbins:But you said, does cooking it in olive oil change that? Or does it hold on to the... Yes, you don't want to go... So you first crush it. Then you wait five minutes. Just five minutes for garlic, because this gives enough time for the reaction to maximize the production of allicin. And then you have two options. Either add it raw at the end of cooking, that's the maximum allicin, or cook it for two to five minutes, medium heat, in olive oil. Not water, because if it's water, it leaches into the water and you lose most of it. Okay. Yeah, so two cloves a day and you're good. Let's talk about chocolate.

48:08Okay, this isn't a guilty pleasure. It can be epigenetic medicine if you choose the right one. So chocolate provides a type of epi nutrients called flavanols with metabolic cognitive benefits. And now the problem is that most commercial chocolate is Dutch processed. So washed with alkali to make it smoother, so reduce bitterness and make the color look darker, which looks more premium. Right now, this process destroys 90 percent of flavanols. Wow. So you really want to look for non-alkalized or non-Dutch process.

49:09Mel Robbins:OK. Chocolate. So do they label it somewhere? Yes. It'll be labeled Dutch processed if it is Dutch processed. Yeah, they should or it should be on the label. Now, my favorite way of incorporating chocolate in my life is eating either cacao powder or cacao beans. This is where you maximize the flavanols and minimize the calories. You just need one to two tablespoons of raw cacao powder or 10 to 20 grams of cacao beans. These are delicious. If you lightly roast them in the oven, they are just fantastic. I didn't even know there was such a thing as a cacao bean, but now I'm going to be looking for them.

49:55Mel Robbins:Yeah. I also finally see bell peppers. You got a bright red one right there. Yeah, bell peppers also provide lycopene, and they are a great source of vitamin C. But here, be careful, don't buy them frozen because then they will lose 50 % of their vitamin content. Is there anything else you want to say about all this stuff? Just remember, the point isn't picking your favorite color, it's mixing them up. The rainbow. Yeah, because only when you eat the rainbow, you are really protecting your genes from all angles. I love that. Royal jelly. We're activating the queen bee mode in our jeans. We're going to remove this food.

50:40Mel Robbins:So, Trace, why don't you come on in and grab all this for us? Maybe. That glow stick was amazing. Now, I would like to focus on choline. Great. Because actually I need to spell it every time. It's C-H-O-L-I-N-E. Choline. Yeah, that's how forgotten this essential nutrient is. 90 % of people are deficient without even knowing it. We need 450 to 550 milligram, which is equivalent to roughly four eggs a day. Four eggs a day? Four egg yolks. It's in the yolk, really. And most of us get barely half of it, a gap that is affecting our liver, our brain and our genes. Because choline is first, it's part of every single cell membrane in your body.

51:49Then in the brain is used to produce acetylcholine for memory, focus, movement. And then in the liver is used to package fat and export it out. So you develop fatty liver without calling. And for your genes is the ink to write the instructions. Now, during pregnancy, the demand skyrockets. In our recent research with Dr. Randy Girtle, he's the godfather of nutritional epigenetics. We discuss how choline during pregnancy can truly program a child's health for life. So when pregnant women take more than double the recommended amount of choline, so 930 milligram instead of 450, then their children have higher cognitive abilities and lower anxiety even seven years later.

53:02Really? Yes, because choline provides the ink to also regulate genes that are involved in our stress response, including those controlling cortisol. Now, I know what you're thinking. How can I get choline?

53:21Mel Robbins:Yes, that's exactly what I was thinking. You're not only an epigenetist, you're a mentalist because you're reading my mind. So I've developed something that I call the four yolk formula. So try to get the equivalent, the choline equivalent of four yolks a day. How the heck do I do that? Yeah. And is that going to kill my cholesterol? No. Okay. We need to debunk that myth. The cholesterol from your diet doesn't equal the cholesterol in your blood. your liver produces 80 % of the circulating cholesterol. And if you eat more, the liver produces less. It's like a thermostat automatically adjusting.

54:11In our own research at Stanford, when people tripled their cholesterol consumption in the context of a weight loss diet, And also they actually increased their saturated fat consumption. Their blood lipids improved. The problem wasn't the cholesterol. It was the donuts. So now only about 25 % of people are high responders, which means they eat more cholesterol and they see increases in their blood cholesterol due to genetic and other metabolic differences. But for the other 75%, eggs don't significantly raise blood cholesterol. Let me finish the formula. So you get one egg yolk equivalent, of course, in one egg, right?

55:18So you could have like two eggs. Then in three ounces of salmon, for example. Do any other fish count or just salmon? Salmon is the richest source. Okay. Liver, just one ounce. I know I also don't like liver. You like liver? I hate liver. I can't stand this. So I can really relate if you're listening to this and thinking blah. However, liver is a truly, it's an epigenetic multivitamin. And then if you're plant-based, it's going to be difficult, but it's possible. Cruciferous vegetables, three cups a day. No, three cups is only one egg. Three cups of cruciferous vegetables is only worth one egg of calling?

56:08You need four. You need four. Or, and this is the trick. I recommend for vegetarians and vegans, one tablespoon of sunflower or soy lecithin. And this provides the equivalent of one egg, right? So you will need four tablespoons. But if you have some...

56:28Mel Robbins:So hold on, can I ask, when you say sunflower, are you talking sunflower seeds or sunflower oil? Lecithin. What is lecithin? Yes, you can find it everywhere. If you Google it, yes, it's sunflower lecithin. And it's actually because choline is part of our membranes, right, as I say. So now the plants in the plant membranes, this choline is present in the same form that is present in our body, which is called phosphatidylcholine. So lecithin is a great source of phosphatidylcholine. And that's an oil? No, it's a powder. It's a powder. Okay. Okay, so is that powder kind of the equivalent of, like you get added to a smoothie, you could shake it on a salad.

57:14One tablespoon is, yeah, on a salad.

57:16Mel Robbins:We're going to skip the liver and we're going to get the lecithin. I'm like in that group, I think. Yeah, and this means, you know, that the vegetarians and vegans don't need to eat kilos of cruciferous veggies a day with this trick, right? Yeah, so calling is very important. I think it's one of the most misunderstood and forgotten nutrients. Based on your research, what excites you the most about protein? Protein provides the building blocks, the amino acids for everything structural and functional in your body. Hair, skin, nails, antibodies, neurotransmitters, hormones. Because without protein, you basically can't digest, can't heal, can't move.

58:15Mel Robbins:What are some of the other benefits when you think about epigenetics? I know it's the building blocks, but what else is an important reason, you know what I mean, for why you really should be focusing on this if you want to age well and you want to take advantage of all this research. Yeah, we talked about already about the pencils, right? So B12 and choline are primarily found and methionine are primarily found in protein-rich foods, right? That's the first epigenetic benefit and the direct epigenetic benefit. Then there are other indirect benefits. For example, if you eat more protein and you're building muscle, right?

58:58The exercise part and the muscle building part does incredible things to your epigenetics in your muscle cells. Really? It turns on genes that protect you from diabetes, that stimulates mitochondria, biogenesis. So they are really basically rejuvenating your metabolism from within. So these are more indirect benefits of protein from the epigenetics.

59:29Mel Robbins:But when you combine it with the weight training and moving your body, you're saying, again, you get that glow stick effect. We're now all feeling like the queen bee because it's changing you from the inside out. Yeah. That's so, so cool. So is collagen protein? Yes. Okay. So collagen is protein, is the most abundant protein. is really the scaffolding holding you together, is in our skin, in our tendons. And now most people think, okay, I need collagen supplements as I age, because as we age, we lose about 1 % of collagen every year starting at 25. So by age 50, we are already down 75%. I saw that math coming.

1:00:24And that doubles after menopause. What? Yes. I actually prefer to focus on collagen-rich foods. And these are the foods we are not eating, the parts of the animals that we are just throwing away. So this is like chicken and fish with the skin, canned fish with bones, right? Salmon, sardines, for example, slow-cooked meats. Oh my goodness. Yes. I know. Let's talk about, yes. Shank, brisket. Yes. So good. Lamb.

1:00:58Mel Robbins:Oh my gosh. Yes. Talk about short ribs. Let's keep going. Yeah. And bone broth. That provides 10 grams of collagen per cup, more or less. So in general, if you think, let's go back and eat like nose to tail, like our ancestors did. Use it all. Use it all and then you will get the collagen and all the epi-nutrients. So first of all, focus on high protein, get that protein because maybe that's all you need. We don't know. But then support with collagen, you will get, especially if it's from food, you will get other epinutrients and the glycine. The next thing that you talk about from an epigenetic standpoint is omega-3.

1:01:49Oh, that's my favorite.

1:01:51Mel Robbins:Oh, man, you love these. Yeah, I love this. These are epibiotics that work as our cellular fire department. They switch on genes that basically slow down inflammation. Inflammation is the chronic low-grade inflammation is what ages you faster than time itself. Now, the problem is that most people think that plant-based omega-3s are enough. Chia seeds, flax seeds, walnuts, they provide ALA. This is a plant-based omega-3 fatty acids that your body needs to convert to the active form, EPA and DHA, which you get directly from fatty fish. Now, the problem, that conversion is dramatically inefficient.

1:02:50For young women, it's 5 to 8%. For men, it's 0.5 to 4%. And things get worse as we age, if we are stressed or inflamed. Yes. So let's take that perfect scenario. Okay. You are a young woman, the best case scenario, and no inflammation, no stress. You would need to get the therapeutic levels of omega-3 fatty acids that in clinical trials are equivalent to two grams a day. You would need to eat one cup of flaxseed or chia seeds every day or two pounds of walnuts. Two pounds? That's like 2 ,000 calories or more. Yes. So this is not a nutritional strategy. It sounds more like nutritional fantasy. So that's why I always encourage people to focus on fatty fish.

1:03:56So this is salmon, mackerel, anchovies, sardines and herring. These are the best sources of omega-3 fatty acids. Three to four times a week. This is still not enough to get to two grams a day unless you eat fish every day and with multiple servings. That's why I do like to supplement with the quality omega-3 fatty acids. That's cool.

1:04:26Mel Robbins:I'm really into this. Fermented foods, as an epigenetic researcher, what do fermented foods do? Okay. Fermented foods provide what I call the three musketeers of gut health. All for one, one for all. And these are the prebiotics, so the fiber that feeds your bacteria. Then the probiotics, the bacteria themselves, and the postbiotics. These are the bacterial products that work as epibioactives. The most studied example is butyrate. Have you ever heard of it? Butyrate. Butyrate. No, huh. It's a short chain fatty acids. Okay. Fatty acids produced by your gut microbiome that works as an epibiactive traveling through your bloodstream and switching on genes involved in inflammation control, gut health, immune health.

1:05:34Wow. Right. And for many people, fermented foods are better than fiber alone. In a landmark study at Stanford by my colleague Justin Sandenberg, they showed that when people increase their fiber intake, but they have low microbiome diversity, so fewer bacteria species, then they actually experience an increase in inflammatory markers. But when people increase their fermented food intake, the inflammatory markers go down independently of starting microbiome and their microbiome diversity increases during the process. This is because the fermented foods don't just feed your bacteria, they really seed your gut with new pieces.

1:06:38Mel Robbins:So if you were to really change the way you look at food and you look at this rainbow of epi nutrients and you follow the same instruction you gave your mom based on the research of just try to get protein in at every meal and also really pay attention to omega-3 and collagen, Like you just do your best to do this and you slow down a little bit and maybe we channel our inner Italian and we enjoy this and think about the fact that we are giving our body the ink and the instructions to write a new chapter. What changes might you notice even, you know, in a short period of time, if you really take this on?

1:07:32Yeah. So in 30 days, let's say 30 days, these are probably not enough to reprogram or rewrite your epigenetic memories, but they're enough to see meaningful physiological changes. Then you start to feel better because the energy stabilizes as your blood glucose stabilizes. Your sleep and skin improve as the inflammation goes down. Digestion improve as your microbiome adjusts. And most importantly, the real transformation is cellular. So you are slowly rewiring your habits and rewriting your genetic instructions. You are really starting to become a new person at your cellular level. So your transformation has already started.

1:08:25What would you say to the person who's listening or watching right now and they are going to follow all these recommendations,

1:08:33Mel Robbins:but there's someone in their life that they're worried about and they want to help a loved one change their lifestyle for the better? I love this question because you can change someone else, but you can become the invitation. Don't just force change. Just show that change is possible by living it. not pushing it. Start your quiet transformation. Be the quiet revolution because there's no better argument than your life. So if you start changing first, right, adopting a healthy diet, exercising, they will get curious. They will notice it. And then when they ask, you can invite them to join you.

1:09:37And so meet them where they are.

1:09:40Mel Robbins:What do you think the single most important thing that you want someone to take away from this conversation, this incredible, rich masterclass in how to take epi nutrients and rewrite your future? What do you want them to take away from this conversation? Your genes aren't your fate. They are your opportunity. Stop blaming your DNA. Your genes are only 25 % and you are the other 75%. Every meal, every walk outside, every night of sleep is an opportunity to pick up the epigenetic pencil and write a healthier chapter. And here's how you can make it sustainable. Remember that pleasure is your compass.

1:10:42Real food that tastes incredible. Connections that light you up. even movement that you enjoy, these will guide you exactly to what your genes need. So pick up that pencil, write with pleasure, and create a masterpiece.

1:11:06Mel Robbins:You know, what I want to say to you is it's really a privilege when you get to sit with somebody who is in their genius. Thank you, Mel. That was wonderful. It really is. It chokes me up because you said that you can't change someone else, but you can be the invitation. Your example can show that change is possible. Yes. And it's very clear that the research that you do and the way that you live your life and the conviction and genius through which you share all of this with the rest of us is the invitation that shows us it's possible. So thank you. Thank you, Mel. Thank you so much. You are so welcome.

1:11:53Mel Robbins:And I also want to thank you. I want to thank you for making the time to listen to something that is so life-changing. And I want to thank you for sharing this episode as a free resource and an invitation to the people that you care about that will show them that change is possible too. I am so excited by this. I cannot wait to see your comments. I can't wait to see the changes that you make and how you feel when you really take all of this research that we just learned about epi nutrition and you apply it to your life. And in case no one else tells you today, as your friend, I wanted to tell you that I love you and I believe in you and I believe in your ability to create a better life.

1:12:39Mel Robbins:And one of the things that really struck me about our conversation today is something that Dr. Lucia said about how change isn't just possible. What's going to happen if you leverage all of this incredible research that we learned about today, you're not only gonna feel better, you are going to become a different person at a cellular level. And holy cow, won't that change your life? All righty, I will see you in the very next episode. I'll be waiting to welcome you in the moment you hit play.

1:13:13Mel Robbins:And today you and I are here with renowned Stanford epigenetics scientist, Dr. Lucia Arn... Dr. Lucina, oh my God, Dr. Luccia Aronica. Right now, you maybe see your, sorry. The first category, metal donors. So these donate and the, okay. I am so excited. I literally like, okay, episode over. Does this only work because you're Italian? Like, you know, like I, you're listening to you. sulforaphane works like a glow stick no this not this sorry so i think it's on your seat yes it's my seat okay okay you are so good thank you oh okay thank you my god okay thank you it was so fun and i got more yeah excited as we as we moved on Oh, and one more thing.

1:14:16Mel Robbins:And no, this is not a blooper. This is the legal language. You know, what the lawyers write and what I need to read to you. This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not a licensed therapist. And this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I'll see you in the next episode.

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