Fit for Life with Dr. Oz
So what snacks to eat? Prepare for the usual boring list.

Nuts. Or fruit. Or yogurt. Or veggies.

"The body is designed for whole foods - foods that come out of the ground," Dr. Oz said. "And if the foods you are eating are not of that nature, eventually you can't process them."

3. Stop drinking diet sodas and, no, you cannot replace them with sugary sodas.

The ugly truth is diet sodas do not make you thin.

"If diet soda really worked, don't you think they'd market (that) they help you diet?" Dr. Oz asked. "You don't see an ad like that because diet sodas don't help you diet."

He explained the science behind this, which basically boils down to this: Diet sodas screw with your brain. They taste sweet but don't provide calories. So your brain gets all confused.

"What really happens is diet sodas remind your brain to eat," Dr. Oz said. "So you get your calories from another source, and you will eat more of it."

4. Lack of exercise does not kill you, not right away at least. It just makes those later years miserable.

Do you ever see older Americans walking around and wonder why some look ready to party while others do not? The answer is not genes or luck. It is choices.

Lifestyle. And mostly vigorous daily activity.

"What kills human beings is not heart disease or cancer. Your death certificate says that, but that is not what kills people," Dr. Oz said. "What kills us is frailty, losing the strength we once had."

He calls sweat-producing exercise "the magic solution for long-term longevity."

5. Give your doctor homework. And take notes.

Dr. Oz drops two "nevers" in the course of our almost 35-minute interview. Both deal with dealing with doctors.

"I would never walk into a doctor's office without a list of questions and have a copy to give to the doctor," Dr. Oz said. "And that recorder you have, I would never go to the doctor's office without one."

The questions set an agenda and let your doctor know you are not leaving until you get answers. The recorder lets him know you that are worth the time. What they teach in med school is 50 percent of what a doctor tells you will be forgotten or misremembered before you even leave the office.

"So if you are having a conversation with someone, and you know half of what you are saying is wasted, do you spend more time with them?" Dr. Oz asked. "No, you look for crises, write prescriptions and move on."

"Tell the doctor that you have it. Assure him it is not because you want to sue, but rather (because) you treasure him and his advice and want to make sure you get it all."

6. Hey, moms, the single most important thing you can do for your kids is take care of yourself.

I know everybody has heard the analogy to airline masks 1,000 times, and the importance of making time for yourself, and how good moms are healthy moms. None of that seems to sink in. So let's make this real simple. Let's make eating right and making time for exercise and de-stressing about your kids.

"Kids don't treat themselves the way we treat them," Dr. Oz said. "They treat themselves the way you treat yourself."

He calls moms "the army" because he believes that real transformation happens when you hear something on his show that resonates so that you carry it back into your life and to those who are important to you.

Mostly our kids.

Who learn to eat healthy and exercise from watching us.

And we learn from Dr. Oz who, sorry Ellen, learned from Oprah.