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Nov. 29, 2024 - Dr. Oz Podcast
42:51
Chris Powell’s Carb-Cutting Plan + 10 Secrets for Healthy Life | Dr. Oz | S7 | Ep 118 | Full Episode
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Time Text
Cutting carbs is key to losing weight.
But is it confusing?
Find out what it really means with Chris Powell.
No one ever really thinks about the good kind of carbs that are out there.
We break it all down.
Plus, celebrity trader Dolby Quince reveals some of the biggest secrets from The Biggest Loser.
Big or big?
Look at those biceps.
Oh my goodness.
Let me see, seriously.
Tips to become your own Biggest Loser.
Coming up next.
We'll save lives today.
You guys ready to get healthy?
Summer is almost here and a lot of you are cutting carbs.
But are you cutting the right ones?
And are you cutting enough?
Today, the carb guru himself, Chris Powell, is here to give you this simple carb cutting plan that yields results and doesn't take away all your bread.
Plus, if you've ever watched The Biggest Loser and thought, I could do that.
We're revealing the secrets of the show's biggest success stories and giving you 10 simple things you can do today to add years to your life.
So let's get started.
I sent core expert Chris Powell to find out what you think cutting out carbs means.
Hey Dr. Oz, it's me Chris Powell and I'm out here in the street in New York City and I'm asking people what it means to them to cut carbs.
Let's find out.
Cutting out bread, pasta, sweets.
No bread, potatoes, sugar, rice, any of that good stuff.
Unfriend them on Facebook.
Stop liking the pages of all the treats and all the cooking pages that tell you how to make special chocolate dishes.
It means pure torture, pure hell.
It's not my thing.
Life's too short.
I've been through enough in life, and I want to enjoy the rest that I have.
I don't cook carbs.
I love them.
I am Italian, so I don't have an option to cook carbs, especially on a Sunday.
Otherwise, my mom won't let me in the house.
Breads and butter and all that good stuff.
I would miss all the delicious desserts.
I would miss the pastas, the rice, going out to dinner.
Not eating any of the white foods, like flour, breads, all the baked goods.
All right, Dr. Oz, I talk to a lot of people out here, and this is the mutual consensus.
Nobody wants to give up all the foods that they love.
There seems to be a lot of confusion out there, so it's time for us to set the record straight.
So Chris Powell, we brought him inside now.
So what surprised you the most about all those responses?
You know, the biggest thing was that people seem to have this all-or-none mentality when it comes to carbs.
Either they can eat them or they can't eat any of them.
And so there's no real moderation there.
And also, when people classify carbs, they immediately go for potatoes and rice and bread and pasta and, you know, all the...
All the processed carbs, which we think about, but no one ever really thinks about the good kind of carbs that are out there.
Why are they so confused?
I mean, we do talk about this once in a while.
What's so complex about it?
You know, there's just so much negative connotation with carbs.
It's happened over the last couple decades that it's almost like now everyone is kind of carbophobic.
And unfortunately, well, that's kind of stuck.
We've almost created a carbophobic culture, if you will.
A lot of carbophobes out there.
Yes, I thought so.
I see a lot of heads nodding.
Before we get started, it's important to know the difference between no carb and low carb, you know, because the carbs are following different categories.
What's the misconception here?
Well, so the biggest thing is that if you're not eating any carbs, you know, a lot of these diets with no carbs are like bacon and cheese and eggs, which, okay, they definitely have some kind of nutrient value, but you're missing a ton.
There's a ton of vitamins and minerals and necessary fiber that we need for our bodies to function properly.
Then there's low carb, and low carb does have those vitamins and the minerals and the fiber that we need.
But remember, it's always about choosing the right carbs in moderation.
So Chris says that there are three tiers of cutting carbs.
There's the ones you're going to eliminate completely.
They're the ones that you're going to be able to moderate.
And then there are the unlimited ones.
We put them all there in a little graphic for you.
First off, we're going to start with the bad carbs.
And I hate to call food groups bad, but these are the carbs that you just don't want around you.
What are the ones we're going to eliminate?
They're bad carbs, but they're so darn tasty.
That's the only thing about them, and that's why it's so hard for people to give them up, because people have a love affair with these carbs.
These are the sugary, processed carbs.
You've got donuts and pastries and cookies and bread and pasta.
Squeezy soft butter.
I'm looking at this thing right here, and I'm thinking, go ahead, Chris, go ahead.
Well, here's the deal.
But potatoes and rice are here, too.
They are.
They are.
And here's the deal.
We don't want to completely eliminate these.
These are the wonderful foods for a reward day, for that day off that you have.
You know, which is really important to reset our bodies psychologically, emotionally, and also physiologically.
So, yes, while we don't want to eat these kinds of carbs all the time, having them a little bit in moderation is okay.
But we want to eliminate them from most of the days of our diet.
All right.
Now that the carbs you can...
You can use most of the time.
Those are the day-off carbs, right?
These are the day-off carbs.
These are the ones you can have the rest of the days of the week.
What makes these good carbs that you can moderate?
These are beautiful carbs here.
These are the carbs.
These are true complex carbohydrates.
They're high in fiber, loaded with vitamins and minerals.
They're broken down extremely slowly in our systems and as they're broken down, that sugar has trickled ever so beautifully into our blood to give us sustained energy for hours.
This is the good kind of carbs that's going to keep us full.
It's going to keep us It's energized.
It's gonna give us a lot of fiber, so our digestive system's working properly.
This is the good stuff right here.
So again, you got the whole grains, the quinoas of the world, whole grain pasta, which works also, yams.
So you have alternatives to what we just saw on the other side.
The day-off diet allows two servings of complex carbs a day.
So you don't have to eliminate them, you just have to moderate them.
And you guys are all probably struggling right now with the difference between the different kind of carbs.
I can eat one, but not the other.
They seem so similar.
I mean, yams are under the ground, so are potatoes.
What's the big difference between a whole grain bread versus a white bread?
We want to show this to you.
Come on over, Chris.
For the first time ever, you and I are going to do a demonstration together.
I know, I'm so excited.
Which is going to be cool.
And there's a fundamental insight here that's going to come clear to you, and you'll be able to do it from now on automatically.
Chris, you get to be the good guy.
You're the good carbs.
I'm going to be the bad guy.
I'm the bad carbs.
So you can eat in moderation of what Chris has poured.
So this is the body.
So when you eat carbs, and we're both going to eat our carbs at the same time, you get the good ones, I get the bad ones.
I've got sugar.
You've got something that's more whole grainy.
When we do this, We fill our bodies up with these carbs.
Now, the body wants these carbs, right?
Your body will actually identify what kind of carb it is based on how easy it can break it down, right?
Bad carbs are super simple.
They're so simple that the body immediately converts them to fat because there's no work to do to digest them.
The good carbs, they're more complex.
That's why they're called complex carbs.
They're filled with nutrients and fibers, like Chris mentioned.
So your body doesn't quite have its...
It's energy to pull it apart.
It doesn't have quite the ability to turn it to fat like mine.
So what ends up happening is after you eat the meal, my body has got love handles and Chris's body doesn't.
And as simple as I can state it, that's literally what happens in your body.
You're a very nice figure, by the way.
I appreciate that, Doc.
Thank you.
And of course, you're eating the same calories.
That's one of the big fallacies, because a calorie in is not just a calorie in.
They do differ in how they affect your body.
Now, the final category...
Are the unlimited carbs.
That's a little bit of an interesting statement.
You use the word unlimited with carbohydrates.
They don't usually go together.
But you actually argue that they do.
Absolutely.
And the unlimited carbs that most people forget about are vegetables.
They're loaded with phytonutrients and with that wonderful fiber.
And you can eat vegetables, these fibrous vegetables like broccoli, like cauliflower, like zucchini, like Spinach and lettuce.
You can eat them in absolutely unlimited portions, and it's only going to be amazing for you and for your body.
It's going to nourish your body.
Which is why those carbs are ones you can have all the time.
Absolutely.
So there's one key I want you all to remember.
I'm going to give it to you right now, put it on the screen.
It's a day-off diet guide.
I made it very handy for you.
I want you to eliminate the bad carbs, like the white bread that I put up there, all the white stuff, Frank, the flour, the rice, the pasta.
You're going to moderate The foods that have the good kinds of carbs.
They're the whole grains, starchy veggies.
You can have some fruits there as well.
And then you can have unlimited amounts of carbs that happen to be found, just happen to live in non-starchy veggies because they're going to take that carb with them when they leave your body.
You can find the guide and the full day-off diet plan on dros.com.
We'll be right back.
Good job.
Next, he helps people with weight issues overcome mental and physical roadblocks and achieve inspiring results.
We encourage them to say, yes you can.
Trainer Dovet Quince is here to reveal the biggest secrets of the biggest losers.
Tips we can all use to get healthy.
We're taking you to the next level on the next Dr. Oz Show.
Does your bloat make you feel like a hot air balloon?
And like you can't zip up those jeans?
New ways to beat your belly bloat.
By tomorrow.
The five things you can do starting today.
Plus, the shocking new beauty trend.
Women microwaving their armpits.
Yep, their armpits.
The surprising reason why.
But is it safe?
Next Oz.
That's coming up tomorrow.
For 17 seasons, the biggest losers help hundreds of people go from this to this.
Ooh, that's right.
That's incredible.
They do it every week.
We see the contestants fight to overcome mental and physical roadblocks to achieve these inspiring results.
So what's the secret to their success?
You ever wonder that?
Well, who better to tell us than train a Dolby at Quince, because he's making this happen.
He's here to reveal some of the biggest secrets to The Biggest Loser to inspire and motivate us to get healthy.
How are you, my friend?
How are you doing, brother?
Always good to see you.
You're sixth season doing this.
Congratulations.
Thank you.
You learned a lot.
Number one, misperception.
Misconception, folks, you may be having about The Biggest Loser.
You know, I think one of the major ones is that we teach people not to like working out.
You see all that yelling and screaming.
It's actually the opposite.
We encourage them that they can actually do it, that it's possible.
The average person, 300 plus pounds.
There's a lot of fear there.
You don't think you can actually do the exercise.
We encourage them to say, yes, you can.
Confidence, self-esteem, all those things.
All right, some concrete secrets I want people to know about.
The first secret, big one, is that the contestants are required to cook their own meals.
I didn't know that.
I suspect most of you didn't either.
We actually did some digging because I couldn't really believe it.
In fact, that's true.
There are no professional chefs or catering.
So what kind of guidance do you give these folks?
We don't have professional chefs, but we do have nutritionists that are on staff.
And the guidance that we give them is to eat clean.
Make good choices.
Give me some examples of what you might actually think is clean food.
Well, Doc, as you know, I've been here before.
I'm a huge fan of spinach.
I think spinach is very high in fiber.
It has proteins in it.
It's a good thing to add something green to everything that you eat.
I talk about spinach chips in my 3-1-2-1 book, which is very good.
You can make this and put it in your oven.
Kale always is like the new thing to everyone.
I want kale chips.
I like spinach chips.
They're really good.
How long do you bake them for?
Bake them for 15 minutes at best.
Put a little spray on the pan.
Put some of your favorite seasoning on it, you know.
And you got a good snack here.
I take spinach.
I add it to my egg whites in the morning.
I even make a beautiful smoothie with spinach in it.
You're thinking, oh, that sounds disgusting.
Actually very good.
You guys should try it at home.
I'm going to try it right now.
Is that agave or honey?
That right there is agave.
So some fruit, some agave, some spinach and other things.
A recipe you'll find online.
Yeah, we're going to put a memo on DrOz.com so you can make these.
This is really fantastic.
Isn't that good?
Now, you don't put cayenne peppers in this, do you?
No, cayenne pepper, though, is a good way to season your food.
It also is a great way to change your palate.
You know, if you have a sugar, you have a great taste for sugar in your mouth all the time, this can adjust that.
I'm going to trade you a secret.
Do you have a secret?
Yep, take it home with you.
What do you got?
Vinegar.
You can eat any flavored vinegar you want.
Very few calories.
It helps regulate blood sugar, especially after a big carb meal.
So if you don't eat all the good things that you're telling folks to eat, you can get away with it a little bit with vinegar.
Okay.
I like that one.
Yeah, one for one.
I like it.
Let's reveal another.
This is a big secret from The Biggest Loser is that if you're going to cheat, you want us to do it in the afternoon.
Why is that?
When you cheat in the afternoon, look, you don't want to do it first thing in the day because you send a message to your body.
If I eat something sweet, I will have the expectation throughout the day to eat sweet.
So when do you cheat?
What do you cheat with?
I can't imagine actually doing this.
I cheat with rice cakes.
I'm joking.
This is what I expected.
No, actually, you have a sweet tooth, Doc.
I don't know if you know this.
You do?
Yeah, yeah.
I love, love, love carrot cake.
Carrot cake?
It's a big thing.
Anybody else love carrot cake?
I love carrot cake.
Actually, there are so many people who love carrot cake that we had members of the audience bring carrot cake.
Are you serious?
Ma'am, come on, if you don't mind.
Are you serious?
Thank you very much.
No problem.
Thank you, honey.
Don't go anywhere.
Come back over here.
You must take it, too.
That is all yours, my friend.
You have only the break.
Take a bite of it.
I'm going to actually see this happen.
I can't believe this is really happening.
I'm going to grab a spinach chip if you eat that.
I'm going to eat this right now.
Rice cakes.
Look at his eyes.
He has no resistance to this.
I'm so excited.
I'm so excited.
As he eats that, we're going to reveal the biggest secret of the biggest loser and get you some more tips you can use at home.
Stay with us.
Next, Dolvet Quintz opens up about what his biggest losers are doing to lose all that weight.
But what's the biggest secret of all?
What happens when they leave the ranch?
Plus, more insider tips to help anyone reach their weight loss goals.
Coming up.
We're back with The Biggest Illusions, Dolphette Quinn, as he reveals some of the biggest secrets behind one of TV's biggest shows.
Speaking of big, look at those biceps.
Oh my goodness.
Let me see, seriously.
Look at this.
What does it say?
It says, no weapon formed against me shall prosper.
Isaiah.
My son's name is Isaiah.
So I saw this scripture, and because of that scripture, I named him Isaiah.
Well, God bless you.
This is unbelievable.
Thank you, brother.
So we're going to go through all these secrets.
Secrets that some of them I never expected.
One of them is that you actually want to greenlight your goals.
What does that mean?
Greenlighting your goals is having specific goals that you reach daily.
You make up your mind and say, okay, for example, I want to do squats on Monday.
I want to do as many leg workouts I can do, and that's what I'm going to do every Monday.
I greenlit that goal.
On Tuesday, I want to have a balanced diet.
I want to take care of myself.
The inside is just as important as the outside.
So concrete stuff.
Concrete specific things.
But you actually say we need to keep track, grade ourselves, very honestly.
Right.
So you get a calendar.
You get a calendar.
So, for example, you get a calendar, you put it on your refrigerator because that's a place that you always go to, okay?
Most commonly open door.
On the days that you take care of yourself, you're eating right, you're taking your supplements, you're working out, you're dusting off the rust, so to speak.
That's a good day.
That's a green day, okay?
I just did a check mark.
I took care of Monday.
It's all good.
I do the same thing on Tuesday.
I'm taking care of myself, okay?
Wednesday, I do great.
Uh-oh.
Work gets in the way.
I don't get a chance to work out well.
There's too much going on in my life.
That's a bad day.
But no one's a failure.
You can always bounce back.
So you go back to a green day because you do all the things necessary to have a full, fulfilled week.
So at the end of it all, You end up with your calendar.
You look at your calendar, you say, okay, February was great.
I had so many green days, only a few, but at least it gives me an opportunity in March to add more green days in.
You green light your goals, you get your supplements in there, you take care of the inside, the out, the heart, the muscles, everything.
So come over here.
I want to talk a little bit about fitness, because it's what you're obviously known for.
Yes.
Do you think Dr. Oz holds my hand?
Yes, of course.
Make sure you don't get lost, Isaiah.
He father of Isaiah.
I can make you from here.
The biggest loser secret that sort of stuns me is this concept that these people work out six to nine hours a day.
What happens when they leave the ranch and go home?
They can't possibly keep that up.
That is impossible.
We all have lives, we have jobs, we have families we want to take care of.
But what it does do is give them a gauge of their ability.
If they can do that, if they can commit to that time, they know they can do an hour and a half at home.
So here's a question.
How do you stay motivated?
And there's many ways of doing it.
You can look at Dovet and aspire to this.
What is the motivational mantra you give folks when you're working with them?
Motivational mantra is how you do anything is how you do everything.
Meaning, if you approach everything with love and details and you really care from a path, you practice those what I call mental reps.
With those mental reps from a big scale, by the time you get to the big goal, you've already done, it's an afterthought.
It's not about reaching it, it's about loving the steps as you go.
Are you willing to share this wisdom with a couple of our audience members?
I would love to.
Alright, so we got Jenna and Ala.
They're best friends.
They've been struggling to lose and maintain their weight.
Here's their story.
Hi, Dr. Oz.
I'm Jen.
And I'm Alla.
We're best friends and huge fans of The Biggest Loser.
We don't have a ton of time and I'm trying to get my legs into shape.
And I need to know how to get my heart rate up and get rid of my belly fat.
Please show us what we can do at home to stay motivated and healthy.
Are you ready to learn from The Biggest Loser?
All right.
Come up with all that.
Three exercises.
You can come too if you want, but you have more room back there.
No, I'm kidding.
I'm going to run you up.
If you get in his way, believe me, we'll all be sorry.
One of my favorite exercises are mountain climbers.
Yeah.
Okay.
You know, being the profession that you're in, the heart is one of the biggest muscles.
So I like to use my legs, which keeps my heart rate up because it's a big muscle to use.
So if I want to dust the rust off, guess what?
I'm going to start doing some mountain climbers.
All right.
Go down into a plank position, yeah?
I'm in that plank position.
My hips are up high.
I'm gonna bring my knees into my chest one at a time, and I'm gonna do it at a rapid pace, like this.
You guys okay back there?
Keep your abs tight.
Engaging.
Here I come.
Check you out.
I'm moving over.
Come on.
Oh, my goodness.
There you go.
Keep going.
Make some room for me.
I'm not done with you.
Let's go.
Right there.
Stay there.
Good.
Five more.
Three, two.
Dust the rust off.
I love it.
I love it.
Dust the rust off.
All right.
And now you got squats.
I got squats.
Why do I love squats?
Again, it's the lower body, ladies.
The lower body.
It's always a big muscle, so you're going to burn a lot by using big muscles.
Squat down.
Come right back up.
You guys want to try it?
Come on.
Let's go.
Let's go.
Get out.
He wants you up.
Don't fall.
Three more.
Last two.
Last one.
Hold that.
Hold that.
Hold it.
I love your style.
Hold it.
Keep going.
20 more seconds.
John, John, John.
Thank you, guys.
All right.
And this last one, he thought that was hard.
This is a hard one.
The boat.
The boat.
Audience, you don't have to do this because you can't.
You're so lucky.
What's that?
Okay.
Cardiovascular being first.
Squats being second, getting those dominant legs in there.
This time, it's all about your core.
Hands up.
Like a boat.
Get that balance.
Can I put my feet down like that or have to keep them up?
You can.
It's more of a challenge, but you can do it.
Oh.
It was easier before.
That's right.
Now I'm showing up.
Now Boat, now Boat.
Huh?
Boat.
Exercise, eat right, take your supplements.
That's for Rustoff.
Go Red Quince!
He's been fast.
The biggest loser airs Mondays at 9 p.m.
Eastern, 8 central at NBC. We'll be right back.
Oh, he's pushing his heart.
Next, she inspires her contestants to stay on track.
Now, biggest loser trader Jen Wiederstrom will help you too.
You don't squeeze your butt now.
No one's going to want to squeeze it later.
She's got the move to boost your metabolism in just 10 minutes.
Coming up next.
Can't zip up those jeans?
New ways to beat your belly blow by tomorrow.
The five things you can do starting today.
Plus, women microwaving their armpits.
Next, Oz.
That's coming up tomorrow.
All right, question for everybody here.
Who wants to speed up their metabolism in just 10 minutes?
They all want it.
Aggressively want it.
Here with me today is one of the trainers from The Biggest Loser, who inspires her contestants to stay on track.
I think we all get misty when you think about that, because what you're talking about is like, what's my life's purpose?
Where am I going?
And perhaps the weight gain has come because you haven't felt connected to what you're supposed to be doing with your life.
Jane Reederstrom is joining me with the moves that will boost your metabolism in just 10 minutes and she is crying.
I didn't know you were going to play that clip.
Why does it make you so emotional?
Because these contestants, they're my life and what they go through, I think everybody in this room can respond to because it is about the bigger picture.
It is about, yes, metabolism today, but what kind of life are you building for yourself down the road?
You know, and that's what the show's about and that's why I love it and that's why I'm here.
Well, I'm happy you're here too, Jen.
I love that.
So, you argue, you're an expert in this, that we ought to exercise first thing in the morning if we really want to boost your metabolism.
Okay, so, can I have a two-part answer?
Please.
Okay.
Three-part if you want.
I'll take two, because then we'll be here for a long time.
So, science says, yes, for you to get up in the morning and work out and get the metabolism boosted running at a higher speed, then you're going to be operating at that level all day, which is great, right?
We want that for our bodies.
Yeah, I'm in.
In my mind, if you're not someone that's going to get up and work out in the morning, it's probably not the best time for you to work out.
I always say, the best time of the day for you to work out is when you're actually going to go.
You know, I like the science, but when are you going to do it?
Now, you made a commitment to me.
You said you could give us a 10-minute workout that would work for this audience.
Yes.
You think it's going to work?
It will work.
And here's why.
The foundation of a really great metabolism is lean, hard, healthy muscle.
I think oftentimes we get overlooked looking at cardio and shrinking versus there is something to be said about building that baseline muscle.
And not necessarily size, but that hard tissue.
And what starts to happen is those 10 minutes, even just once a day, we can now stack into two days, into three days.
And what you weren't doing before, you are doing now.
And so over time, in just those 10 minutes, we're able to make a difference in what we see in the mirror every day.
You guys curious?
All right, come on out.
We got a lot of ladies who actually volunteered to be part of this.
We'll see if they made the right decision.
You got 10 minutes.
You're going to teach us the moves.
And then you guys, you can all go online to get the actual workout.
But when you do the moves, you can do it home right now.
What's the first one?
So here's the difference, guys.
These are moves based on a different pace.
Isometrics is the kind of fancy word, but you're going to be holding them for an extended period of time, and that's what's going to create more muscle strength, hardness, awesomeness, okay?
All right, we're on our seats.
Okay, we're going to lie down.
Same as the bottoms.
Oh, Doc's doing this with us.
I love this.
Okay, so we're going to sit, lean all the way back.
This is called a straddle sit-up.
So legs can go all the way up.
Annette, I'm going to have you keep your feet down.
Where's Annette?
There we go, babe.
This is from my regression.
Hands are vertical.
And you're going to lean up.
You're going to hold, hold, hold, then release.
Again, hold, hold, hold, release.
Keep going.
Up.
Hold.
Hold.
Exactly.
Don't forget to hold your breath.
Hold.
Or don't hold your breath.
I was training.
That's right.
I thought I was supposed to breathe.
Good.
Again, back down and up.
Hold.
Hold.
Let's double time it.
Here we go.
Back and up.
So tap the shoulders.
There you go, Lynn.
Tap and reach.
Be my rock star.
Come on.
Is this too easy for you?
She's smiling.
It's too easy for her.
It's too hard.
She's smiling in pain.
Three more.
Just two more.
Nice, ladies.
One more.
Oh, jeez, that was hard.
Awesome.
Okay.
And then that, that was the regression.
Still hard?
Still hard.
Okay.
Swing those feet around.
This one's called a dirty dog.
A dirty dog?
I'm keeping a PG. Don't worry.
Oh, my goodness.
So, listen.
What kind of workout is it?
Dirty dog.
You don't squeeze your butt now.
No one's going to want to squeeze it later.
This is all about the backside, okay?
So, hands and knees.
We're going to take that right leg.
Again, the pace, guys, on my go.
You're going to lift like a fire hydrant, but the difference is we're going to extend the leg.
You're going to pull it in, back to home base, and reset.
So, out.
Out.
In.
Down.
Out.
Out.
I can almost kick.
Down.
This is an interference.
Out.
In.
Down.
Do the next one.
I'm dying here.
Okay.
All right.
We got one more, but we felt it even after three reps, right?
Yeah.
Felt in the booty.
Okay.
On our feet.
This one I call a squat hop.
This is great because we're going to get off the ground.
I'm not asking to jump to the moon, but we are going to be in that held position down here.
Holding.
Same concept.
Hold.
Then we're going to stand and do a little hop and right back down.
Hold.
Hold.
Hop.
Return.
Hold.
Give me two more, guys.
Squeeze in your stomach as small as you can.
While she does that, The Biggest Loser airs Mondays at 9 p.m.
Eastern Time, 8 Central on NBC. Thanks, ladies and gents.
Thank you for joining us.
Get her work at adopterize.com.
Be right back.
Next, what would you do if you could have 10 extra years with your family?
We're going to show you how.
We're revealing the numbers tied to longevity you need to know.
Simple, actionable steps you can start today for a longer and healthier tomorrow.
That's next.
We are back.
We're about to show you how you can live longer, arming you with numbers you need to know that are directly tied to longevity and giving you simple, actionable steps you can start today to give yourself a longer and healthier tomorrow.
But first, let's look into the future and see what you would do if you had 10 more years to live.
Ten?
Wow.
Ten years?
Ten years is a long time.
What would you do if you had an extra ten?
Me?
Ten more years, I would remodel my home.
I would quit my job and do probably a Bible missionary work.
Of course, we would have to be debt free.
Well, that would help.
I would have a whole bunch of kids.
What would we do in all that time?
Europe.
Napa Valley.
Jamaica.
I love to dance.
I want to do skydiving.
I would jump off a cliff with a wingsuit.
Oh my gosh.
Extreme sports.
Snorkeling.
Key West.
Be with my family.
What's the ski on the boat?
Oh!
I did that this past summer!
It's great!
I take my family and all my closest friends on an odyssey.
In search of the eighth wonder of the world.
The eighth wonder of being themselves.
For me, if I can get 10 more years of good health, I want to spend every day with my beautiful wife.
I adore healing all of your dreams for the future of life.
My job now is to get you there, to enjoy those 10 years.
So Vernel is joining me.
What would you do with 10 more years?
If I had ten more years of my life, I would take my two children, which is seven and two, to the Caribbean, Island of St. Kitts, where I'm from, but not only my children, their children as well, to take them to see my culture and where we were from.
One of the folks who trained me was from St. Kitts, by the way.
Oh, really?
Yes, and he always would adore it.
I don't care what motivates us in life, those 10 years we could spend wisely with the people we care about, especially if you've got your health.
So, what we're going to do is start on that with the number one thing on my list.
Okay.
It's blood pressure.
People ignore it, but it's pretty important.
And if you don't mind, I'm going to explain why I'm so darn passionate about that blood pressure number.
It's so darn easy to get to.
All right.
I've got a little hologram here.
Look at this thing.
Isn't that nice?
Not you, but someone like you, right?
So the blood flows through literally every centimeter of your body.
Let me go inside there.
See those blood vessels?
And they're feeding blood to all the organs.
Cell in your body needs that.
Now, inside there's the arteries.
See the arteries?
When they have too much pressure inside of them, they're damaged.
When those arteries get pushed apart and scarred in, they don't supply to all that body the blood that's required.
Those organs begin to have problems.
They start starving, frankly.
That's why blood pressure can put you at risk for virtually any problem because every part of your body pays the price.
Wow.
And you know what?
When we do measurements with the real age test, it literally takes away 10 years of your life.
Just that one thing by itself.
Wow.
Do you check yours a lot?
Not really.
Hmm.
Let's deal with that right now.
Would you mind?
Is it okay?
No, it's okay.
All right.
And my goodness, if it's so important, So important to predicting our longevity.
And since you want to go back to saying kids with those beautiful kids of yours...
I do.
Let me put this on, yeah?
It makes sense that you probably go ahead and get it tested.
By the way, this device is a home testing device.
You can get it pretty expensively, but you can also do this in malls.
You can do it in all kinds of places.
They're free to get.
Here's the thing, if I can explain to everybody.
Blood pressure numbers don't have to be perfect, but they can be optimal.
They can be the best number for you.
The number we're going to aim for today, don't get nervous, although I've done everything I can to make you nervous, is 120 over 80 or lower.
By the way, to answer your question about low blood pressure, if you don't have symptoms, I don't care if it's low.
But 120 over 80 is our optimal number.
If you do that, it reduces your chance of having a heart disease problem by a third, and this is important, reduces the chance of dying, dying from heart-related problems by a quarter.
So, your number, whoa.
156 over 114. Do you run high blood pressure normally?
Not that I know of.
Alright, let's do a little experiment with me if you don't mind.
Before you start tearing up like that.
I don't want to scare you.
Here's what we'll do.
I'm going to write a plan up for you because frankly everyone can use it too.
And remember the numbers I gave you.
You can drop your numbers by about 20 points in a short period of time, three months, if you'll follow some of these tips.
Okay?
Yep.
If you don't mind waiting backstage, give yourself a few minutes.
I'm going to check it again behind the scenes when you're not out here.
Let's make sure it's real.
Okay.
All right.
Thank you very much.
All right.
So I got two friends to help me out with the next little tip.
Patrice and Mashariki are here.
What would you guys do with your 10 extra years?
Hello, Dr. Oz.
I'm well, and you?
Well, I think I would really like to go to Ghana and dance.
Dancing and guns.
Yeah, that's what I want to do.
I want to go back to Bali.
I went to Bali in the summertime, so I want to go back to Bali, and then from Bali I want to travel over to Australia.
That's what I wanted to do when I was there, so I think I want to go back.
You know what I want to do in my 10 years?
Stay at home.
No.
I'm sorry.
Just stay at my own home.
No, you have to explore the world.
That's what you need 10 more years for.
The craziest place to explore is inside your own body.
No.
That's from the doctor's perspective.
So, now here's a tip.
To get those 10 years, we're talking about strength.
Who's stronger?
I think I am.
This is what friends report.
We're equally strong.
To get the years measured accurately and to get those 10 years that you want, we're going to start taking assessments of really how strong we are and how much body fat we have as well.
So there's something called a pinch test.
You don't just pinch each other to hurt yourselves.
It's not about how much you can pinch.
It's what we're pinching on your bodies.
This is an idea of body fat percentage and strength.
So put your arms like this.
I'll take that.
Put your arms like this.
Both of your legs.
Who's going to measure who, by the way?
I'll measure for three.
Ricky's going to measure me.
Oh, is that right?
Yes.
All right, then you can put your arms down.
Okay.
So, let's go look under here.
And you're going to use an area that's halfway between the armpit and the elbow.
I don't like my arms, by the way, Dr. Ellis.
You don't like your arms?
That's a little flabby.
Yeah, me neither.
It's a little flabby.
I want to get the smart light bulb on there.
Smart light bulb?
Listen, this is for people before they get the smart light belt.
Okay.
So, halfway from the armpit to the elbow.
Go ahead and pinch in there.
Don't hurt me.
My hands are cold.
Grab the whole muscle and then slide off the muscle tools just to fat.
Don't punish me.
Yeah, that's perfect.
Now, take this ruler, and you're going to see how many centimeters of fat you have there.
Let's see here.
I can't tell.
You are, I'd say four.
Can everyone see that?
So, the goal is under three centimeters.
And that's actually also sort of a gauge of fitness level.
But it's not too accurate, so I want to get into endurance issues.
How much endurance, how much strength do you have to run a long distance, to keep going when everyone else is tired?
It's kind of hard for me in terms of running because I'm a dancer.
So, you know, dance, you go and you stop, you go and you stop.
How much can you dance in a row before you get exhausted?
I would say maybe 10 minutes.
Ten minutes.
All right.
So, I have a little test.
Okay.
Stick around.
I'm going to put you through.
Okay.
It's a very accurate test that doctors use, actually, to assess patients.
Okay.
We'll put you through that when we come back.
One of the more numbers.
By the way, we have ten simple things that you can do right now to add years to your life.
We're getting all that when we come back.
Stay with us.
If I could get an extra 10 years, I would like to speak to people younger than me about the fact that every choice you make in life matters and will affect your outcome.
I would take 10 extra years just to spend with my husband and my children.
It goes so fast watching my kids grow up.
I would travel and spend all of it with my family and friends.
I would dedicate it toward service for others.
Next, want to know what you can do to improve your health today?
We're counting down to ten things on our checklist you need to know.
Well, how long have you been walking so far?
I am approaching six minutes.
What you can do, here and now, to give yourself a longer and healthier tomorrow.
Coming up.
Can't zip up those jeans?
New ways to beat your belly blow.
By tomorrow.
The five things you can do, starting today.
Plus, women microwaving their armpits.
Next to us.
That's coming up tomorrow.
If I was given 10 extra years of life as a gift, hands down, I wouldn't change a single thing.
Probably traveling and eating and enjoying food around the world.
I would give back to my community.
I would talk to young men every single year, instilling wisdom in them.
The one thing I would do if I had 10 extra years to live, I would contact everyone that I would need to forgive.
And I would apologize to everyone that I've ever hurt.
So what would you do with ten more years with your family?
Today's show is all about what you can do right now, right here, to give yourself a longer and healthier tomorrow.
So, we're going to be counting you through, one through ten.
And by the end of this segment, I'm going to give you something that I promise you'll be sharing on Facebook.
So I'm going to fill in this little chart here with 10 simple things you can do to help improve the numbers I just told you about and add years to your life.
Let's start with number one, which stands for 1-aspirn.
That's what you need to chew if you're having a heart attack to save your life.
325 milligrams, just chew it right up.
Take a look at number two.
When you have a choice, don't take the elevator.
Choose the stairs.
Choosing the stairs can get your heart rate up and build muscle, honey.
Experts say that if you choose these two things, you can add years to your life.
So if you want to get up, you better get climbing, honey.
My friend Renatha said he showed that climbing just two minutes of stairs a day can make a big difference in your future health.
Next, number three stands for three cups of coffee.
Are you guys coffee drinkers?
Big coffee drinkers.
Big time?
Yeah.
Probably the whole audience is, right?
All right.
I'll toast you guys on that.
Take a sip, see what you think.
Here's the deal.
This is how many cups of coffee researchers say you need to be able to drink in order to add years to your life.
And guess what?
Decaf counts.
One, two, three.
Cheers.
Cheers.
Next, number four.
Number four.
That stands for the most important cholesterol numbers you need to know.
Now, there are only four you got to focus on.
Some are more important than others.
But specifically, you want to know the total amount of cholesterol.
Keep that below 200. The lousy, bad cholesterol, you want that below 100. But the healthy, good cholesterol, the stuff you really like, you want that above 50. And triglycerides, which is a good way of knowing how you're eating day to day, you want that below 150. Now, number five can help you get there.
Take a look.
Studies show that eating just five servings of fruits and vegetables a day can reduce your cancer risk, increase your brain function, and help you live longer.
Next up, the six.
And what does that stand for?
The six-minute walk test.
Patrice, remember her?
Got her underarms examined earlier.
She's been walking for six minutes ever since she got that pinch test.
How you doing, Patrice?
I'm fine, thank you.
How are you?
Good.
Now, you got a pedometer as well.
How long have you been walking so far?
I am approaching six minutes.
All right.
How many steps, if I can ask you, so far?
So far, I'm up to 7.02.
7.02?
Yeah!
So I am very proud of you because the rule of thumb is in six minutes you ought to be able to walk roughly 650 steps without being two-winded.
And two-winded means you couldn't have spoken with me, so you did.
That's right.
You're doing just fine.
After all that walking, you might be a little bit tired.
So number seven and eight, keep walking, go together.
What are they?
Number seven and eight stands for how much you need to sleep.
And why both?
Because women need about seven hours of sleep.
Men, because men are needier, you all know that, right?
We need about eight.
And why is sleep so important?
All these reasons.
Short-term memory, cognitive performance in addition, but specifically obesity and heart disease, right?
These are big issues that cost most of us our lives at the end of the day, and it can help you live longer if you don't have them.
That's why sleep matters.
Next, number nine.
One of my favorites, because number nine is all about the grams of fiber that you should have in at least one meal per day.
The daily guideline is 25. That's the total amount of fiber I want.
But if you get nine grams in at least one meal, it'll get you there.
Here's a great way of doing it.
Probably my favorite way.
It's a half a cup of lentils.
It has about nine grams of fiber, right?
It's the perfect side dish, or it could be a main course if you're a vegetarian.
And in my day-off diet, that's how you want to get some of your fiber.
And thank you very much.
Ten?
Well, the number ten stands for more years.
That's the goal.
That's the reason why I want you to take these simple steps every day.
You can get that precious extra quad of time with your family to live your dreams.
I'm going to post this infographic on Facebook.
I want you to tag someone you want to spend those extra ten years with.
I'll be right back.
I want to know what you would do with an extra 10 years with your family.
But why wait?
I'm sending a deserving viewer on a dream vacation with the ones they love, courtesy of Beaches Resorts and JetBlue Getaways.
It'll be a trip you'll remember for the rest of your life.
And you have 10 days to enter, starting right now.
Go to DrOz.com and tell me in 100 words or less what you'd do With 10 more years.
Include a picture of yourself with the ones that you love.
I'm going to announce the winner on a future show.
I look forward to reading your submissions, so good luck!
We're taking you to the next level on the next Dr. Oz Show.
Does your bloat make you feel like a hot air balloon?
And like you can't zip up those jeans?
New ways to beat your belly bloat.
By tomorrow.
The five things you can do starting today.
Plus, the shocking new beauty trend.
Women microwaving their armpits.
Yep, their armpits.
The surprising reason why.
But is it safe?
Next Oz.
That's coming up tomorrow.
Today's show has been all about losing weight and staying healthy, topics that are constantly buzzing around our offices.
So I always encourage my staff to lead healthy lifestyles.
You probably expected that.
And I am proud to say some of them, like most of them, have incorporated this into their everyday lives.
So I'm sharing my staff's slimmed-down secrets with you.
I want you to take a look at these.
These are real people that I work with every day, and I've seen these transformations up close.
First, some of my producers.
Ashley...
Who's a big time athlete.
Pull her weight on, but, but, she figured it out and she eats two hard boiled eggs every morning and that's what she actually looks like today.
And then, Sasha, Who always looks wonderful, has really been looking great because she has not eaten after 8 p.m., and she is very strict about this, even if you tempt her.
That's Sasha being happy and smiling with her new body.
One of my associate producers, Jen, walks instead of taking the subway, which is a fantastic idea for a lot of folks.
Just makes activity part of her day-to-day life.
You can walk upstairs, you can park further from the mall.
Simple things make a big difference because you do them every day.
And check out graphic supervisor, Christina.
I mean, that's pretty cool.
And what she does is a little more regressive.
She does intermittent fasting twice a month.
We've talked a little bit about this, but it actually makes a difference in some pretty good data.
And finally, one of our production assistants, Nicolette.
Went from this to this.
She could be a guest on the show with that transformation.
And what did she do differently?
She drinks a gallon and a half of water per day.
And believe me, she's always walking around with that water.
And it's made a difference for her.
I'm proud of these wonderful women.
They prove that hard work and dedication pays off.
I encourage you to make a lifestyle change just like they did.
If my staff can do it, then you can too.
Head to DrRoz.com for more stimmed down secrets from the staff.
And thanks for joining us today.
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