Inflammation drives the leading cause of death: Here's how to reverse it | No.1 Gut Scientist
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- Опубликовано: 9 июн 2024
- Top tips to control your gut from ZOE Science and Nutrition - Download our FREE gut guide: zoe.com/gutguide
Did you know that you can potentially extend your life by 10 years if you eat the right foods - even if you start later in life?
You may have heard that inflammation is linked to a range of chronic conditions. But did you know that it’s also a good thing that can save your life?
In today’s episode, Prof. Tim Spector and Dr. Will Bulsiewicz describe how inflammation affects the gut microbiome and how your gut reacts to different foods. They also discuss microbial diversity and its pivotal role in reducing inflammation.
Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. Will Bulsiewicz has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder at ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book focusing on nutrition and health.
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram: / zoe
Video Timecodes:
00:00 Introduction
02:14 Quick Fire Questions
03:37 What is Inflammation?
07:55 Why is too much inflammation bad for you?
09:08 This is at the core of most diseases...
15:50 How do food affect inflammation?
19:07 How blood sugar levels affect inflammation
24:22 What is the role of Gut and the gut barrier?
28:40 Gut microbes love good food!
30:35 Inflammation and Gut Microbes: A two-way Street
35:45 More plants and fermented food will reduce inflammation
41:31 We need microbiome diversity
47:17 Non-Dietary Approaches to Reduce Inflammation
48:45 Benefits of Time-Restricted Eating
53:36 Summary
Mentioned in todays episode:
Gut microbiota targeted diets modulate human immune status, from Cell: www.cell.com/cell/fulltext/S0...
The ZOE PREDICT Study:
zoe.com/post/what-is-predict
The ZOE Big IF Study:
zoe.com/learn/the-big-if-stud...
Episode transcripts are available: zoe.com/learn/category/podcasts 
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I suffered with Crohn’s disease for 20 something years. When I changed my diet to plants and fermented food I was completely able to come off any medications. Now 13 years later with no flare ups or even a tummy ache this says it all 😊
Do you eat rice? I've got crohns too..do u drink coffee with sugar?
Hey what’s ur diet?
For the past month it's mostly fish,rice, minimal bread , no cakes, minimal red meat, 2 coffees a day with sugar and milk. Other than yhat no other milk source food. Also I eat chilli's with my rice. Consume little tumeric daily .
In a nut shell. My diet. Fresh and as much as possible organic. Eat All plant food. Vegetables, Rice, beans, lentils and as much variety as possible. Mostly home cooked. Plenty of home made fermented foods. No milk. I drink black coffee. I fast. 16 to 20 hours. No food usually after 7 pm and before 11am to give the gut a break. Occasionally I do a 24 or 48 hour fast. As well and daily meditation and breathwork. Don’t forget it’s not all about the food. Mental health is essential. I hope that helps. X
🎯 Key Takeaways for quick navigation:
00:00 🩺 *Inflammation is a natural process for repairing the body, but chronic inflammation can lead to health problems and aging.*
00:40 🌡️ *Common causes of death in many countries are inflammatory diseases, including heart disease, diabetes, and cancer.*
00:52 💡 *Chronic inflammation can be reduced in less than 24 hours through specific actions.*
03:42 🍔 *Highly processed, sugary, and fatty foods can trigger inflammatory spikes in blood sugar and fat levels.*
21:57 🥗 *The way you respond to food and the magnitude of the immune reaction can impact inflammation levels; it's not about avoiding all food, but moderating your diet to prevent excessive inflammation.*
24:01 🍽️ *Eating foods high in fiber, good fats, and protein can help reduce inflammatory reactions, while fatty, processed, and sugary foods tend to cause inflammation.*
25:51 🩸 *The gut barrier separates gut microbes from the immune system, and a healthy gut barrier is essential for preventing inflammation.*
28:11 🌱 *Fiber-rich foods help produce short-chain fatty acids (SCFAs), which are highly anti-inflammatory and essential for gut health.*
34:13 🔄 *Dietary choices and lifestyle can quickly impact the gut microbiome, and consistently healthy choices can lead to reduced inflammation.*
40:07 🥦 *Adding more plants and fermented foods to your diet can help reduce inflammation by supporting a diverse and healthy gut microbiome.*
48:23 🍽️ *You can reduce inflammation not only through diet but also by improving sleep, exercising, and practicing intermittent fasting with an early dinner.*
53:30 🥗 *Focus on adding more fiber and fermented foods to your diet to support a healthy gut microbiome and reduce inflammation.*
55:47 🍅 *Avoid exclusion diets that restrict foods; instead, embrace a diet of abundance that nourishes your gut microbes.*
58:07 🌙 *Consider time-restricted eating, with a 12-14 hour fasting window, to help reduce inflammation and improve overall health.*
59:16 🔄 *Consistency is key; focus on making sustainable choices and habits that you can maintain in the long term for better health.*
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You are a hero! Thank you!
This is actually already available on all Zoe videos. Just click on 'more' and you will see a longer description of the video. Click 'more' again & there it is.
Perhaps a little more patience is required by some followers!
Thank you so much- just couldn't sit through another video😅
Thanks :)
Thanks so much
just over a year ago, i started intermittent fasting. i had to adjust my start/stop times a few times to have a good 8 hour eating window. i learned that it's easier for me to be hungry at night. in the morning, it clouds my mind to have food to look forward to while hungry. for the first month or so, being hungry at night was frustrating and uncomfortable. i don't even think about it now. the hunger that we feel at that point isn't real hunger.
I also added a bit of Andrew Huberman morning and evening routine; i go to bed at the same time and wake early at the same time. every day.
and another Huberman - viewing sunlight.
this year, i will add consistent fiber and fermented foods to the trifecta. the three alone improved my mood and well being so much that i can now look forward to repairing my gut this year.
if you're on the fence, start small. have an accountability buddy (a friend and i still send a photo of our view or anything first thing and best if there's sun exposure involved).
❤
An accountability friend is a good idea.
One of the greatest episodes IMHO. It was very well explained how surges in sugar levels are harming us. I have also heard first time about surges of fat levels after eating and that this event takes 5-6h, so actually eating a typical ultraprocessed food full of sugar and fat causes 2 spikes in our blood and both lead to inflamations. It is also explaining why more and more specialists promote restricted time feeding.
Thank you very much for those podcasts!
I love the format and content of these Zoe podcasts! And this one is amongst my favourites! ❤ Fascinating! It makes all connections at a very simple level (thank you Johnathan for wrapping up and simplifying the information) as well as providing clear more in-depth scientific explanations. I don’t have a problem with my attention span beyond 2 minutes, so I thoroughly enjoy a 1 hour talk especially about something that I am truly interested. I fully agree with the comment that we are all very diverse. Thank you Zoe for producing these wonderful podcasts! ❤ please keep making them!
Hi Jonathan, wonderful interview again. I absolutely love these videos and I listen repeatedly! I often rewind some parts of the conversations to try to really understand (I'm not the brightest - especially the first time round)!! I just wanted to say thanks to you for being such a good interviewer and for steering the conversations so incredibly well. You are also very good at summarising and explaining in lay terms when you sense the conversation may be confusing and becoming a little technical for some of us! Keep up the good work. I'm battling inflammation and this has been very helpful. Thankyou.
I'm becoming a big fan of these videos from Zoe. Of course, I understand that there is a company behind them but the free content they release is great. I really enjoyed this subject as I have found it difficult to understand previously but not now. Johnathan has a fantastic skill in summarising the content. I would like to have heard chronic stress mentioned, though.
Excites me as well as a listener. I have been treating my anxiety and stress with Swisschems' Bromantane and Dihexa, and these products have been really helpful.
They should also discuss slow gut motility despite having adequate fibre intake - which could actually be the result of chronic stress. If you have slow gut motility with methane producing microbes, adding more fibre will only make the situation worse. Fibre is only beneficial if your plumbing works properly, otherwise you might end up with bowel obstruction or overgrowth of bacteria in your small intestines.
I’ve listened to a ton of Zoe podcasts and this is one of my absolute FAVORITES.
Excellent podcast, one of the best in an already great library of important topics. The topic of inflammation and its hidden dangers should be part of the mainstream conversation on health and this podcast should be compulsory viewing for everyone. Thanks Tim and Jonathan and everyone at Zoe for bringing us these important insights in a format and language that is easily understandable for all of us
I find it fascinating that as I listen I can mentally replace the word “inflammation” with “soil stress” and replace the word “gut” with “soils” and words replace “fast food/sugars” with whole plant/manure/compost inputs, the discussion can then be interchanges as a Plant Health/Edaphic Stress/Natural Inputs discussion, fascinating🐸
It all starts with how food is grown🐸excellent discussion❤️thank you❤️🐸
Brilliant interview & discussion - super useful & very actionable. Huge thanks to all three of you. 👍👍👍
My CRP is 18. I have nonsymptomatic colitis. I’m so upset. So scared I’m getting sicker. This is perfect for me and giving me hope. I’m changing my food habits immediately. Thank you.
U can do it
Is your GP of any use?
My inflammatory is 21 I had blood tests because I woke up last march with my hands that swollen they looked like crab crawls. My hands are so stiff and hurt so bad. I get up every morning around 5 am but by 12pm I am done because of the pain. It totally drains me. I am having to take three power naps. I started taking ibuprofen and it helped. I was referred to consultant who said it wasn't inflammatory arthritis. This is also effecting my eyes I am having to use eye drops continuously because they are so dry my eyelids stick to my eyes. It hurts to open my eyes.
All this started straight after I had the covid vaccine. I had a major reaction. Straight away pins and needles and chronic pain in the shoulder. Within seconds every gland in my body popped up. My glands became so swollen I couldn't put my arms down my side or close my thighs. My health went down hill fast. It took 8 months fit my glands to go down. Then what followed was a severe chest infection that wouldn't go I had six courses of antibiotics. I was advised to not have any more vaccines. Which I haven't.
My hands elbows and shoulders have severe stiffness and pain. Getting tendinitis tennis elbow and painful shoulders. I feel like I am done. Pain relief isn't working.
Pains so bad it's making me miserable because I am not sleeping properly. I fall asleep and wake up frozen my joints feel like I have to crack them to move. I obviously don't move in my sleep and set. Pain is ruining my life.
I pulled some weeds up yesterday and today my hand is just pins and needles. No matter what I do I irritate my hands and arms. I just want to get well
@@Pugsrus fibromyalgia can cause tingling, numbness and swelling of hands and feet and extreme fatigue. Look it up for a complete list of symptoms. The dry eyes could be sjögren's syndrome which can be a comorbidity of fibromyalgia, or sjögren's syndrome can be a primary diagnosis.
You need a better specialist, if you can get one.
There are OTC treatments for the sjögren’s dry eyes and mouth for immediate help (even if you end up not having sjögren’s it’ll help your eyes). Use it when you wake up at night, immediately in the AM and before bed. Throughout the day too, as needed to prevent problems
Thank you. I find your podcasts very informative and interesting. This information has really helped me and has changed my life for the better. I have never felt better. Thank you so much. I wish Zoe memberships were available in Canada.
Thanks guys! Keep them coming.
Dr Spector - thank you very much to you and your colleagues for this session. I was a dentist for 50 years and when I was doing postgraduate studies at Indiana University during 1964-66 my MSD project and thesis was looking at inflammation in the dental pulp. Of course I undertook a considerable amount of reading round the subject and at that time your father was publishing on the subject and I used his technique of using Indian ink to show the location of capillary leakage. I have been interested in inflammation (and of course (as a dentist - 'deadly sugar')) ever since. This session has confirmed my understanding and brought it up to date. Many Thanks - I definitely should not have had the slice of Stollen that I brought up to my study with my (unsweetened) coffee to view the session‼😟
I’ve been following Zoe for a few minutes the and this discussion was the best explanation of how the whole process works together thank you!
Months! Not minutes!
Great presentation. Thanks to all three of you:) I have taken up Tim's challenge to set a goal to eat each week, a diet that is largely plant-based, that includes nuts and seeds, and fermented foods, whole grains etc. that contains a variety of 30 different foods. This week, I have been keeping track and have at the end of day six, counted 51 different foods (16 different types of veg, 7 different types of fruit, 5 different type of nuts, 4 different types of seeds, 2 different types of cheese, Greek style plain yoghurt, Sauerkraut, 5 different types of whole grains, tofu, eggs, fish, and a small amount of meat, etc.). I didn't think this was possible but got a very pleasant surprise. Thank you Tim!
Great work! Lots of essential information, provided clearly and in an accessible manner.
I am in the middle of the episode and loving it. We need to be patient to follow the conversation and logic. There is no simple answer to health matters. Jonathan, when you told Will that only a gastrologist could see our gut/intestines ideally as clear as a river, I went entirely with Will. Having done more than five colonoscopies because colitis; the last one, the practice said that my images were showing pink and bright (not opaque), and he would not have believed that I had colitis if he had not seen the old exams. I was happy as a child, as I had passed one year changing my diet, waiting three months without symptoms to stop medication.
Well, I changed my diet before Zoe, but I now follow you guys because it goes with the principles that are putting me in remission (now for three years without medication). Keep going; what you are doing is a hard job. I try to share my experience with friends about my pinky gut and at least five veg and fruits per day; nobody gives much importance; people think it is not a big deal. Well, we hopefully will get there.
Best wishes.
I Love Dr. Bulsiewicz's metaphore and explanations of the gut. He's an excellent teacher.
Another great video, thoroughly interesting, look forward to the next one.
Thank you so much for sharing all the valuable information, I'm having so much fun looking for new plants to try!
Could you please do a blog or podcast about non- alcoholic fatty liver disease? So many people have it and it’s not that easy to get information regarding what dietary changes are needed to reduce risks. 😊
Thankyou for this excellent illuminating podcast, quite simply it joined all the dots for me.
People need to hear more of you Guys.
I have just started an experiment: I have set 2 alarms on my phone. At 1600 I get an alarm message "Eating window opening" and at 1830 a second alarm "Eating window closing". This gives me 30 minutes to finish off before 1900 when I'm on water only until 1600 (some cups of black coffee in the morning, but that's it). This might be a good idea for some people. ⏰ ☕
Great content, easy to understand and super helpful. Thank you.
Thank you so much for your videos. I find them so helpful and they make me think about what I eat.
Great summary at the end from Jonathon, very useful.
As a retired mucosal immunologist, I am totally onboard with your scientific discussion. The only thing I am missing is that our immune system is not just a defensive system. Rather it is a decision making machinery which discriminates between active tolerance of harmless and defence against harmful substances . Recognising harmless substances such as food is just as important as defence.
It is not a machine, it is not mechanistic, it is a living, active eco-system.
An excellent video thanks!
I love listening to Will and thank you for remembering us with Crohns or Ulcerative Colitis who cannot do all of Tim's suggestions.
Dr Brooke Goldner MD is doing ground breaking work with yours and all inflammatory disease
Thank you for this information!
Another excellent episode. People so underestimate dangers of snacking and of valuing their gut flora.
Just love this …new year new me and new gut health 🙌🙌
Love the clarity of Johnathon's summary.
I can't get enough of these podcasts. The knowledge is eye opening and empowering. Thank both doctors for sharing. My nerdy side is curious about the difference in diets between the UK and USA. Are there as many gastro cases in the UK as the US? Btw, the accents are a lovely delight, gentleman. Again, thank you for sharing such knowledge. May you reach billions and billions!
Absolutely brilliant love listening to you all ❤❤❤
There is such a lot of talking, it would be so helpful to cut it down in length and simplify the message. How would one know if we had ‘gut inflammation?’ What foods should we be eating?
indeed. after a while you just turn off.
This video does not substitute medical advice, you need medical exams to know if you have gut inflammation or not. I DO have for the last 16 years, many ulcerative colitis flare ups and this last one lasts for 5 months now. I do not know how to tackle it, I take tons of anti-inflammatories. Doctors do not know about proper diets for IBD aka inflammatory bowel disease. Dr B knows à lot about it. In serious cases fibers must be introduced very- very gradually. If you think your gut is inflamed (though it has symptoms like abdominal pain, diarrhea/constipation or bloody stools), eat REAL food and FULL STOP for any junk food or ultraprocessed foods!
One study found that consuming kefir significantly reduced gut inflammation.
This is what I like about Zoe discussions, the participants get into the nitty gritty of the topic for those who want a deep dive into the knowledge.
WHOLE FOOD PLANT BASE. Cut out all animal, dairy, sugars, take away junk and processed junk, exercise and you be gaining more than you loose on junk goods.
Thank you for another very informative and interesting ZOE podcast. In the future can you do a podcast on Barrett' esophagus, symptoms and cause and foods to eat and avoid. I enjoy watching you three and the information in ZOE podcast. Thank you🙏
I would like to know how someone with inflammatory bowel disease/colitis can improve their fibre in take without causing themselves huge issues. This is all so interesting and helpful, but I can’t find out anywhere what people suffering with these issues can do? I tried to join your diet plan but received the notification that you hadn’t quite worked this out yet. I would be very interested to be part of some sort of trial to help others with the same sort of issues as myself.
Amazing as usual. Thanks
So Many thanks to you all
I eat a great variety of plants everyday, but clearly not enough fermented foods. Thanks for this info!
As always, really interesting. It's frustrating because I do know this stuff but the bad habits creep back insidiously. However, I do love fermented foods and can make them myself. I grow a lot of my own greens (brassicas) and other veggies. Many can be grown through the winter months where I live so they are organic. It's really easy. I just have to do it. Really enjoy your podcasts!!
Nice talk. Thank you.
As somone with Brain Tumors, Ankylosing, inflamatory arthritis, previous high blood presure and type 2 I cut everything but meat and it stopped most of the inflamation no carbs other than meat or animal products and high animal fats has totaly changed the amount of inflmatory issues I suffer with. No alcohol buttter coffees and eating once a day so my body has a chance to recover. Had vegan low fat pushed at me to find out it was literally killing me.
It is almost like there is a herbivore agenda to try to emulate the non-inflammatory carnivore diet with a plant based survival basket. The meat-based way of eating is far more ancestrally appropriate, with the hunt, kill, and roasting of food followed by a feast - eating until satiated. A herbivore consumes the nutritionally sparse foods throughout the day, but we are not well adapted to consume plants.
Good luck with the heart disease. my dad died because of heart attack by eating lean and grass fed meats. i also have psoriatic arthritis
@@Jonas_Santos20 aren’t we supposed to eat the fat with grass fed meats? this is what Dr Berry is advising, interesting, very sorry you lost your dad.
take lg amts of vit d3
@@susibul5320 i was just eating lean, grassfed, air fried and organic meat since tgese doctors recommended it. i ditched sugar, carbs, fruits and veggies, dairy, gluten and processed foods. but we still suffered from this disease. when i started eating fruits and veggies, my symptoms improved
This video couldn't be more timely for me. I just entered the perimenopause phase. I feel that my body has been inflamed everyday, not only when I got my period. My body is sore all over the place. I am 'tired but wired'. I have dificulties in remembering things, which have not been happenned to me before. Thank you Zoe, because I need this video more than ever🙏🙏🙏🙏🙏.
In summary, how to reduce inflamation:
1) Eat fermented food
Several portions a day (How???😭).
2) Eat 30 types of plant per week.
3) Intermittent fasting.
- Do not eat for at least 14 hours.
- Stop eating at least 4 hours before sleep.
4) Sufficient sleep.
5) Exercise.
Resistance training to build muscle (at least 3x per week) with cardio in between.
At last . . . . . short, snappy answers and to the point! Let us hope this form of education is catching.
I love all the contents on your channel. It's scientifically based and well explained.
This is the first ZOE video I have watched - I've always just heard the podcasts.. Great presentation and information. I'm subscribed! (WFPB 4.5 years and loving it, because I am Fiber Fueled!)
What is WFPB?
@@alexwilletts6767 Whole Food Plant Based lifestyle (not "diet", and not merely "vegan")
High levels of stress and pain triggered most likely my leaky gut symptoms. However my doctor found also helicobacter and gave me antibiotics that hurt more. So I stopped taking them and bought probiotics instead. I also kept eating the same food as before, but no alcohol, I ate only two meals per day instead of three and the last one around 6 pm. But the real difference for me was the 10% milk that I started drinking every day for two years. I also took active charcoal every now and then, plus vitamins. It took me almost two years to slowly heal, but I am like before now. Not sure this might help someone, but I just wanted to bring it up as one who suffered a lot. I do not care what they say about milk, but if you feel it helps keep going.
I was lucky, I grow up on old style farm, then in the late 1960s the Industrial agriculter moved in and within a few years, the land around us started to chaged, alonge with this came a shift in the food quality and output. I moved to London, it became quite a challenge to find foods I cold eat quicly, fast foods...because I worked in the entertainment industry. I started to search for foods, which would help. I came across a number of ideas, some worked well. One book really opend my mind. Pur White and Deadly by John Yudkin. I have not drunk Soft drinks, Coke, Pepsi or others kinds of soft drinks since the early 80s and stay-away from quick fix dinners. In fact, I have spending more time outdoors, Hunting, Fishing, searching for wild and grown food. I studied a number of Hunter-gathering groups in Canada. Lastly, I am lucky to have a Spanish wife and we spend a lot of time preparing Mediterranean foods.
Thank you so much 🌻
Great content! can you guys do a video specific to IBD and fecal calprotectin how to reduce those inflammation levels naturally!
I had very high levels. Decided to take all dairy and lately, almost all gluten ( I eat very rare a cake) and levels drop to a normal level. My Gastroenterologist was very surprised.
Last colonoscopy, only the scars from previous inflamation but no signs of IBD
Brilliant guys !…so well explained,and with a little bit of jest added to make us all laugh and smile..loved it …a very diverse subject broken down and explained, which is not one simple rule, but a few practical applications to how/what/when we should eat and go about living/sleeping/exercising……pretty simple really if you are serious about living well…now,where’s that bagel ..!
Please release a Zoe recipe book :)
Another great podcast. @ZOE I just watched "You are what you eat" and am going to try out the 8 week vegan plant based diet myself to see what the results are. Only thing is I don't have access for all the tests that were done but will def see how I feel physically and mentally! Are there any programs that is available through ZOE that is similar to what they did in the short series on Netflix? Id be interested in signing up~
Thank you. Im at the start of this journey. Let's see if it works
One of the best Zoe podcasts ever. As you said Will “ fantastic”.
Please branch out Zoe to Australia and New Zealand. Will I always laugh at your naive questions asking on our behalf.
I wish the Zoe app was available in Europe, too :(
WHAT SHOULD I DO IF IVE GOT HISTAMINE ISSUES
BYE THE WAT A FANTASTIC CONTENT HERE WITH TIM AND WILL
Some months ago i was recently diagnosed with erosion of the stomach lining. No feedback on the probable cause and how to treat it. Also Some years ago i was diagnosed with fibromyalgia, have arthritis of the joints and treatment for breast cancer 5 years ago. I took it upon myself to eat saurkraut, in the hope that my stomach will at least get to the level where it will heal. Great advise and really helpful so i can address my issues. Thank you so much.
Thk u guys ❤❤❤❤❤❤
When is Zoe planning to start their program in Canada. We are looking forward to taking part!
Thankyou! ❤️
I intermittent fast for 24 hours and I can think so clearly. If I eat within the morning, I often cannot think straight and feel I am within a fog. I am so tired in the morning, it feels as though I haven't slept, and need to sleep a few more hours. When I fast, I do not have these issues!
00:01 Chronic inflammation can lead to serious health conditions
02:09 Inflammation is crucial to aging body repair and immune functions.
06:55 Inflammation is a defense mechanism that triggers repair and healing.
09:21 Chronic inflammation is related to numerous serious diseases.
13:52 Changes in our environment and technology have impacted our immune system and health.
16:03 Inflammation plays a crucial role in serious diseases.
20:13 Blood sugar spikes and high fat levels lead to inflammation and heart disease.
22:20 Fasting overnight can help dampen down inflammation.
26:24 The gut acts as a barrier and interacts with the outside world.
28:22 Healthy gut microbes are crucial for maintaining a strong gut barrier to protect us.
32:30 Balancing the microbiome is key to reducing inflammation.
34:25 Changing diet can impact microbiome in 24 hours
38:34 Adding more plants and fermented foods can help reduce inflammation.
40:36 Fiber and gut microbes produce anti-inflammatory compounds
44:29 Diverse range of plants is important for reducing inflammation.
46:26 Fermented foods improve gut diversity and reduce inflammation.
50:16 Benefits of 14-hour fasting for reducing inflammation
52:04 Focus on an abundance diet for gut health
55:50 Diet shapes gut bacteria, leading to inflammation.
57:38 Polyphenols and fermented foods can reduce inflammation
Please can we have an episode on endometriosis and inflammation?
So ive been both a heavy meat eater and plant based. I do notice the pain is totally different during my period depending on what im eating.
I ended up going back to eating mostly plants fiber, and meat a few times a week verses everyday because i had the worst pain during my period eating a diet heavier in meat. Why? Because like the doc said saturated fat can hang around in the body and creates inflammation and it makes total sense. Try onmy eating meat a few times a week and increase your veggie and fruit intake, lentils are great , chic peas, quinoa.
Thank you 👍
Thank you 😊
Enlightening....
Love this topic! food is medicine ❤
Thanks a lot for your advice. I really want to encourage my family members to increase their intake of fermented foods this year. However, they are concerned about some doctors giving out advice about the fermented vegetables and kimchi may lead to a high incidence of stomach cancer in Korea, China and Japan. Should we be worried about this? Thanks
My sense is that inflammation is basically a fight or flight response from the body which is no longer needed but has not been let go of. It's like the body just can't calm down and overreacts to everything inappropriately. I think this is completely tied together with emotions and past trauma.
Gut health and Immune system, so fascinating ❤
could listen to this topic all day i get mine in my skin due to lack of vitamin d join all the dots together very interesting how it all works together
On reflection, all my life ie since being born in the late 1970s i have craved and experienced fermented foods and still do. So interesting reflections, thanks for this video.
FINALLY! Someone on a Zoe talk acknologes those of us who have Crohns or Ucerative Colitis. It feels as if you studiously choose to ignore those of us who have these chronic inflamatoty bowel diseases.
it cannot be qured, but you can control it with your diet
Can a specific diet help rheumatoid arthritis ,reduce swollen joints ankles,wrists etc.
Have you checked out Gabor Mate?!
With arthis
Arthritis practice a non inflammatory diet it will a lot no seed oils ever and gluten free breads pastas I take milk thistle krill fish oils and kimchi for gut it improved 100 percent u got this ❤
vit d3 dr michael holick channel
Very interesting
Have had IBS for about 25 years but recently in the past 4 weeks its been better but i now have an inflamed lymph gland which was just checked for cancer at the hospital and thank God it was not.
Could this be connected to my gut getting better?
Given the recurring theme of "more fermented foods", I wonder if ZOE had insights into what microbiome is like in Korea and Japan, and how different it is to Europe and USA. Korea and Japan have plenty fermented foods (kimchi, nato, miso, and so on), eat lots of plants and vegetables, but also indulge in ultra-processed foods, not to mention alcohol and tobacco way beyond what is acceptable in Europe. And still Korea and Japan have life expectancy well beyond us.
Traditionally, they had much lower rates of colon cancer, but higher rates of stomach cancer due to the presence of virulent forms of H. pylori bacteria.
But they still get cancers
It is better however it is not the ideal. They still have higher obesity rates than they should.
From what we know from science - we shouldn't be eating processed foods at all. We should be focusing on a diet close to keto, paleo, or Mediterranean. Veggies, fruit, protein (meat, seanfood, eggs), healthy fats, nuts, and seeds, some legumes, very little grains. This is the best diet- want to go even further fasting and low carb have amazing health benefits.
I am truly surprised that Covid/Long Covid was not raised within this podcast relating to inflammation and damaged gut biom etc.
I can confirm that inflammation of the gut Can overtax your immune system to the point that it is unable to deal with other problems in your body. a few years back, I was taking a couple of anti allergy medications and I forgot to consume some food prior to swallowing them, And after a few years my intestines were suffering from colitis and I had also an irritation of the stomach. this meant that when I later developed an ear infection and some other infections in other parts of my body, my immune system could not fight them off including chronic diarrhea until I was able to get the gut inflammation under control.
Over 5 months ago, I joined ZOE and have lost 17kgs and have completely fixed my IBS thanks to my changes in relationship with food & health.
Documenting this on my channel and hope to see some of you there! ❤
40:46 Great that Dr B gives hope to those who struggle with gut issues but I wonder whether there is any hope for those of us who’s gut micro biome has been totally trashed by gut surgery and associated antibiotics. Perhaps close to a ‘sterile’ environment? Are there any studies on re-establishing a beneficial micro biome within this cohort I wonder?
I've been told to avoid Yeasts, Bread, Milk because of an inflammatory disease called Hidradenitis Suppurativa. So now it's difficult to eat the things I used to for a healthy microbiolome. Any tips Zoe? I'm an investor.
Any information about the treatment of ulcerative colitis? I would like to advise my daughter who has infusions every 6 weeks which seem not to be working now, which means she made need surgery. Is there another way please ?
I just had a stroke and apparently I have had a heart attack how do we know if we are suffering from inflammation besides checking C-reactive I absolutely had no idea I was in any kind of danger eat good sleep good exercise
My young great nephew is right now having a lot of pain and his mother has taken him to the hospital several times. I believe he has now been diagnosed with irritable bowel syndrome. As a older person I reminded my nieces that there Aunty on the other side of the family had Crohn’s disease at a young age.
Could an individual diet work for the young great nephew?
Sounds sustainable!
Fascinating and encouraging but an example of how an average daily diet could include fermented foods would be great! For example, if one ate greek yoghurt for breakfast, sauerkraut in a sandwich for lunch and a kimchi condiment to dinner would that be enough?
Exactly my question too!
You need to experiment on yourself and try different things. How do you feel afterwards? Do your blood tests improve, etc.
You don’t want an excess of ferments, but a nice modest amount which you enjoy, make you feel good, and provide you with healthful results.
Thank you all.
So is there a coronation between blood sugar (even prediabetes) and blood fat spikes or are they independent of each other?
It would have been great to at least mention what fermented foods are and give some examples.
Oh Jonathan, quit pretending to be surprised by these points. You've heard them all a dozen times from these guys. But I'm just ribbing you. I do love this podcast.
54:33 I would love to see a study of people doing healthy eating mainly plant-based diet still suffering from inflammation and get the answer as to why.
What about taking bedtime medication? Does that impact the 14 hour fasting or is it only food.
Very informative. Does long term use of NSAIDS damage the micro biome?
I would say so, from my experience. I have long term IBS after years of NSAIDs for arthritis
I wonder how the techniques and diet you m3ntion have an affect on teenage acne? Any study done?
Few weeks ago I had CRP because I was sick, CRP was 5, so is that means I don't have chronic inflammation?