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 😊
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
My mother-in-law also got a Crohn’s diagnosis in her 30s. She had many bouts in and out of the hospital. Eventually, she switched to a vegetarian diet and has been doing well ever since.
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).
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!
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.
🎯 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.* Made with HARPA AI
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!
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.
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.
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
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‼😟
Re snacking at bedtime. Back in the 50s when I grew up, we only had a biscuit as a bedtime snack. Cakes were home made and only on special treats, like sunday teatime. And chocolate, sweets and crisps were too dear to fritter on a bedtime snack. Theyd be eaten in the daytime as a treat. They were 4p a packet in £.s.p old money. That was three packets of crisps for one shilling (1/-) ...5p (five pence) in todays money. Oldies like me, 73, will remember those days. Days when mum made meals from scratch, no processed foods. Typical home made meals were meat pie, greens, mash. Or chop peas and boiled potatoes. And rice pudding or bread pudding for afters. Biscuits were shop bought...Peek Freens, fig rolls, custard creams, or Lincoln. Who remembers those?? We never had many as people were less well off than today. Few people had xars, it was bicycles or mopeds. Few people had phones. It was black n white tv which went off at 10pm and played the national anthem. Most people stood in their living rooms to respect the Queen. Vast difference to today...not just with food, but with everything.
Everything you say is🎯... Would the queen stand up for us... taxpayers are supporting the royals... Brits are struggling to survive, nowadays...with all the aliens living free...off everyone and having privileges citizens aren't...allowed...same in United States... 🇬🇧🙏🏻🇺🇸
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.
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!
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 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!
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. 😊
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.
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 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. ⏰ ☕
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.
@@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
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.
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.
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.
@Bee10290 - I took them for at least 4 months if not longer, but on and off. The ones that worked well for my body are Probaclac. Also I went to see a specialist around the time I posted my message and he gave me a treatment with rabeprazol sodium that allows for mucus restauration and it worked very well. I now drink milk only occasionally and I have replaced it with alcaline water (Flow). I have no hurtburn any longer. I hope this helps and you can get better. I know how painful it can be. You're not dead nor alive, lol...
@@Bee10290 whoa, not sure where my latest reply went...did you get it? If not, I can retype it. Do not forget about vitamins as well. Not sure about the lumps in the throat though but I remember having cold like symptoms all the time.
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.
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 think those leading intros have the opposite effect of what you want. When I hear "if you just do one thing..." and you don't give the answer, I click through the video trying to find the answer. When I can't find it, I say "fuck it", and close the video.
It doesn't affect me in that way. I think some people have more patience than others. I'm not trying to criticise you, just pointing out people's differences.
@@hieu350 I'm calm. Don't take my use of a curse word as me being riled up. I'm Australian, haha. I just don't like having my curiosity directly piqued by a very specific thing, only to have to wait who knows how long to find out the answer to the question. By the time the question is answered in the video, my attention could have waned and I might completely miss it! I'd rather not be manipulated into watching. Just make a good product and I will watch it. I clicked the video because I was interested in the first place.
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❤️🐸
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 all three! I have followed your advice for a while now. I follow the diet of abundance, exercise and sleep - will work on the fermented foods. Really battle with my gut, but I’m getting there.... also taking Buterate which my Dr prescribes. Don’t stop putting out these excellent video’s. Thank you once again!
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! ❤
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.
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!!
Thank you so much for this informative professional discussion in 'ZOE' channel. This is an excellent video. Thank you Jonathan, Professor Tim and Dr. Will . Regards !
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.
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!
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!
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 ❤
Thank you Will, for acknowledging Crohns and Ulcerative Colitis, albeit briefly. It seems to be something these talks studiously ignore. I've had Crohn's for 25years, and yes, modifying my diet to exclude higly processed foods and increasing the range and quantity of plants that I eat has made a massive improvement of my symptoms. But my inflammatory markers are still always raised and after years of steroid use and subsequent bone density loss I am now having to consider long term anti-inflammatory medication, to minimise the dangers that you stress, of chronic inflammation. It is a huge and life changing step. You produce so many of these videos, could you do one for inflammatory bowel disease sufferers? I had such high hopes when I first came across Zoe, as I thought you would include those of us who suffer from these diseases, but I have been very disappointed so far. Perhaps Ive missed a relevant one? These illnesses can be hell. Your advice about variety of plants and ultra processed foods is good. But please dont ignore us.
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?
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!
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🙏
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.
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
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.
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.
Great information. Thanks! Sidenote: I suffered of severe constipation and SIBO not being able to eat hight FODMAP foods. 3 months of high dose of butyrate restored my gut motility (together with Vitamin B1). Now my gut motility is normal, SIBO is history and I can eat finally a ton of fiber for my microbes. Just saying.
@@PardieDiem I am in Switzerland and ordered the brand Butycaps from Spain of a recommendation. I took the granular one, if I remember well 8g per day. But really the taste is awful. I think there are caps too, but with gelatin, which I can’t eat. I took it for 3 months. Improvement after 2-3 weeks.
I love fermented food, but I’m struggling with histamine issues… so sadly it’s a no for fermented foods for me. Strangely enough I developed gut issues on a whole food plant based diet 😢. So it’s been almost three years of trying to figure out what I can eat without feeling sick, getting sick, and getting severely itchy. Fun times for me.
So, you might be better off on a diet based on all the essential nutrients in an efficient package that humans have consumed throughout their developmental history. That would be meat, fish and eggs. Most people have some degree of intolerance to some plants, but meat is the food we are best adapted to consuming. Our adaption to be able to consume plants when the preferred food is not available is a survival mechanism, but far from optimal.
Gut dysbiosis refers to an imbalance in the microbial community that inhabits the digestive tract, specifically the gut. This microbial community, known as the gut microbiota, plays a crucial role in maintaining overall health by aiding in digestion, producing certain vitamins, and properly supporting the immune system. When the balance of these microorganisms are disrupted, it will lead to gut dysbiosis. 1) Antibiotics are designed to kill or inhibit the growth of bacteria, including both harmful and beneficial ones. Overuse or misuse of antibiotics can disrupt the balance of the gut microbiota. Eat More Animals? Increase Animal Agriculture? 2) A diet high in saturated fats and low in fiber negatively impacts the gut microbiota. Certain beneficial bacteria thrive on dietary fibers, so a lack of these can contribute to long term dysbiosis. 3) Infections commonly from animals, particularly those that affect the gastrointestinal tract, alter the composition of the gut microbiota. This is likely due to the body's immune response and the use of antibiotics to treat infections in animals. 4) Exposure to environmental pollutants, toxins, antibiotics, and other external factors can severely impact the gut microbiota.The relationship between animal consumption, gut dysbiosis, and disease is a complex and evolving quickly. However it is clear the impact of animal consumption on the gut microbiota and its association with various diseases is influenced by animal products consumed, overall diet, and personal individual health. Diets rich in animal fats and proteins, especially red and processed meats, are associated with negative changes in the gut microbiota. These changes may include alterations in the abundance of certain bacteria and a decrease in microbial diversity.Animal-based diets, particularly those low in fiber, contribute to dysbiosis. Fiber is essential for the growth of beneficial bacteria in the gut, and a lack of dietary fiber can negatively impact microbial diversity.Consumption of meat and processed animal products, which contain additives like Casein, preservatives, and emulsifiers, has been linked to gut dysbiosis in studies. These additives may have antimicrobial effects on the gut microbiota and supports poor gut health. Antimicrobial infection will make COVID look like a nice sunny walk in the park.The use of antibiotics in animal agriculture is very concerning given the potential transfer of antibiotic-resistant bacteria from animals to humans. This transfer impacts human gut microbiota and contributes greatly to antibiotic resistance, affecting global human health. Antibiotics used in Animal Agriculture for profits, largely were not regulated until recently. Currently a veterinarian makes the decision regarding antibiotic use in animals??Studies show that diets high in animal fats and proteins are associated with an increased risk of inflammatory bowel diseases (IBD), such as Crohn's disease and ulcerative colitis. .Gut Dysbiosis is commonly observed in individuals with IBD.Animal-based diets, particularly those high in saturated fats, have been linked to an increased risk of cardiovascular diseases and metabolic disorders. Gut dysbiosis contributes to the development of these conditions. Plant-based diets, which exclude or minimize animal products, have been associated with a much more favorable gut microbiota profile. These diets are typically rich in dietary fiber, antioxidants, and phytochemicals, which support the growth of beneficial bacteria. Your lost little sheep and need to find your herd. Highly Misled into a twisted belief. GET EDUCTAED!@@paulcampbell840
I really need clarification about fermented food. I looked it up. The list on Wikipedia consisted of about 90% of foods I've never heard of, primarily Asian. Fermented foods I recognized were chocolate, beer, salami and wine; I am pretty sure these are not the healthiest foods. Of course, yoghurt, tempeh, cheese, soured milk, soured cream and sauerkraut were also on the list, but aren't they highly processed foods? So, could you do a podcast on healthy fermented food? Personally, I am not doing well with any milk products and stopped eating and drinking them years ago. So, my only options would be sauerkraut and tempeh? I am confused.
Cheese/yogurt is processed but not ultra processed, ultra processed is anything that isnt in normal kitchen like emulsifiers, flavouribgs e.g. Greek yogurt is processed but flavoured yogurt is ultra processed. Kefir yogurt has live cultures ans therefore fermented. Cheese is most well known fermented but easy to incorporate kefir yogurt, drink kombucha and try sauerkraut and kimchi.
If you know how to make sauerkraut you can use the same method with other vegetables like beetroots, peppers, carrots etc. In summer I often make fermented cucumbers, but I'm not sure if the varietes in UK are suitable.
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
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.
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 ..!
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
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!)
38:58 "Highly processed saturated fats" huh? Ultra processed foods contain polyunsaturated fats and pro-inflammatory oxidised seed oils. Fats in butter or fresh beef will not do you harm and are not highly processed.
Round up in our food and environment only began in the late 1970s. Then they made Round Up ready corn and they started using 10X more Round Up. We have terrible quality In our foods now. The farmers now use Round Up to dessicate oats so they can harvest when they want. Then we superprocess the grains and seeds to make them even worse!
@@PardieDiem when everyone is trying to eat more greens and they eat things like big leafed kale, they should make sure it is organic , otherwise they get a big dose of poison. “RoundUp “ Kills the organisms in one’s gut. So it’s damage is very far reaching. In states like Iowa where they grow lots of Round Up ready corn , the water and air also get contaminated! It is extremely sad how many farmers have died of cancer. I lived in lovely small hamlet of 65 houses deep in a river valley. Unfortunately all the land about the river cut was growing cash crop corn and soybeans. We lost a friend every year in that town to cancer. They were aged 30 to 45 , with children needing their love and parenting. It is one thing to die of cancer when you are 75 + years old. It is quite another to die leaving a young family behind. Of the ten people who died in 10 years, only two smoked cigarettes.
I’ve been following the carnivore lifestyle for over three ears now. I started by cutting sugar, then milk and cheese. That cut some joint pain, my postman’s heel and got rid of my chronic hayfever, sinus issues and eczema. Yen I got rid of grains, starting with wheat, barley and rye. That was huge, more joint pain went, my nerve pains, arthritis pain and inflammation and IBS went away. Then I turned to the carnivore diet and it has been the game-changer. I became stronger, felt younger, my nerves are not bothering me any more, I don’t sunburn at all despite the fact that I’m working outside all day. My skin is no longer dry or itching at all and is softer. I have more stamina and endurance and feel 30 years younger. I’m 63 feeling 30 years young and I feel more alive than ever. I’ve been plant based in the past, vgetariarian, vegan and keto. My new lifestyle is working best for me and lots of other.😊
I have the opposite effect. I am 40 and eating lots of meat makes my gut feel like shit, my mind and i get weight gain. Plant based makes me feel amazing full of energy and my face look 10 years younger then eating lots of meat. I can tell meat ages my skin
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.
I wish that there was a way to provide gift subscriptions. It would also be good to be able to contribute to a pool of money to pay for people who can’t afford to use Zoe but are really interested in it
I would love more information on fermented foods; ie: how can you tell if a sauerkraut is fermented, or live, or pasturized, does it matter? What fermented foods are best?
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?
@Jonathan: if you want to continue your late dark chocolate graving, try this: Desolve some tea spoons of dark unsweetened cacao powder in hot water, just like you would trink tea. It has a ton of fiber (30%!) and it has way less fat and sugar than even the darkest chocolate available. Takes some days to get used to it. If you can't drink it, add some honey and full creme to it in the beginning, with the goal of reducing that to zero over the weeks. I bet the effect on the microbes and the spikes is quite different!
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.
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
Just finished lunch after a training swim and breakfast of home kefir. I'm on my 25th plant that grows aubergine and tomatoe juice included. After about 2 years of knee osteo arthritis bugging me and got so down thought hell, I'll give Zoe a try. Then oh yeh I wasn't meant to eat tomatoes, egg plant was a new one. I think I'll ignore that bit. Now where's my madre?
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.
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?
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.
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
My mother-in-law also got a Crohn’s diagnosis in her 30s. She had many bouts in and out of the hospital. Eventually, she switched to a vegetarian diet and has been doing well ever since.
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!
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.
I Love Dr. Bulsiewicz's metaphore and explanations of the gut. He's an excellent teacher.
🎯 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
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.
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
@@Pugsrus a little course of prednisolone would help to get it under control. My crp was 55 and now 6. It started with huge swelling. Best wishes.
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‼😟
😂 we all sin sometimes
Re snacking at bedtime. Back in the 50s when I grew up, we only had a biscuit as a bedtime snack. Cakes were home made and only on special treats, like sunday teatime. And chocolate, sweets and crisps were too dear to fritter on a bedtime snack. Theyd be eaten in the daytime as a treat. They were 4p a packet in £.s.p old money. That was three packets of crisps for one shilling (1/-) ...5p (five pence) in todays money. Oldies like me, 73, will remember those days. Days when mum made meals from scratch, no processed foods. Typical home made meals were meat pie, greens, mash. Or chop peas and boiled potatoes. And rice pudding or bread pudding for afters. Biscuits were shop bought...Peek Freens, fig rolls, custard creams, or Lincoln. Who remembers those?? We never had many as people were less well off than today. Few people had xars, it was bicycles or mopeds. Few people had phones. It was black n white tv which went off at 10pm and played the national anthem. Most people stood in their living rooms to respect the Queen. Vast difference to today...not just with food, but with everything.
Everything you say is🎯... Would the queen stand up for us... taxpayers are supporting the royals... Brits are struggling to survive, nowadays...with all the aliens living free...off everyone and having privileges citizens aren't...allowed...same in United States...
🇬🇧🙏🏻🇺🇸
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.
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!
...and... its not difficult at all to have 30 different non-processed foods a week and majority plants... it also tastes great
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 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!
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. 😊
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.
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 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. ⏰ ☕
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
I eat a great variety of plants everyday, but clearly not enough fermented foods. Thanks for this info!
Brilliant interview & discussion - super useful & very actionable. Huge thanks to all three of 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
@@Jonases_20 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
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!
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.
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.
People need to hear more of you Guys.
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.
@Bee10290 - I took them for at least 4 months if not longer, but on and off. The ones that worked well for my body are Probaclac. Also I went to see a specialist around the time I posted my message and he gave me a treatment with rabeprazol sodium that allows for mucus restauration and it worked very well. I now drink milk only occasionally and I have replaced it with alcaline water (Flow). I have no hurtburn any longer. I hope this helps and you can get better. I know how painful it can be. You're not dead nor alive, lol...
@@Bee10290 whoa, not sure where my latest reply went...did you get it? If not, I can retype it. Do not forget about vitamins as well. Not sure about the lumps in the throat though but I remember having cold like symptoms all the time.
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 think those leading intros have the opposite effect of what you want. When I hear "if you just do one thing..." and you don't give the answer, I click through the video trying to find the answer. When I can't find it, I say "fuck it", and close the video.
couldn't agree more! I find these info-mercials tedious and basic at the best of times....was hoping for more from Zoe (which I've subscribed too!)
So you will need to practice meditation to calm down your mind 😂
BINGO it is a cheap trick.
It doesn't affect me in that way. I think some people have more patience than others. I'm not trying to criticise you, just pointing out people's differences.
@@hieu350 I'm calm. Don't take my use of a curse word as me being riled up. I'm Australian, haha.
I just don't like having my curiosity directly piqued by a very specific thing, only to have to wait who knows how long to find out the answer to the question. By the time the question is answered in the video, my attention could have waned and I might completely miss it!
I'd rather not be manipulated into watching. Just make a good product and I will watch it. I clicked the video because I was interested in the first place.
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❤️🐸
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.
Another excellent episode. People so underestimate dangers of snacking and of valuing their gut flora.
Thank you all three! I have followed your advice for a while now. I follow the diet of abundance, exercise and sleep - will work on the fermented foods. Really battle with my gut, but I’m getting there.... also taking Buterate which my Dr prescribes. Don’t stop putting out these excellent video’s. Thank you once again!
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! ❤
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
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!!
Great work! Lots of essential information, provided clearly and in an accessible manner.
Thank you so much for this informative professional discussion in 'ZOE' channel. This is an excellent video.
Thank you Jonathan, Professor Tim and Dr. Will .
Regards !
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.
At last . . . . . short, snappy answers and to the point! Let us hope this form of education is catching.
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!
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!
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
Thank you Will, for acknowledging Crohns and Ulcerative Colitis, albeit briefly. It seems to be something these talks studiously ignore. I've had Crohn's for 25years, and yes, modifying my diet to exclude higly processed foods and increasing the range and quantity of plants that I eat has made a massive improvement of my symptoms. But my inflammatory markers are still always raised and after years of steroid use and subsequent bone density loss I am now having to consider long term anti-inflammatory medication, to minimise the dangers that you stress, of chronic inflammation. It is a huge and life changing step. You produce so many of these videos, could you do one for inflammatory bowel disease sufferers? I had such high hopes when I first came across Zoe, as I thought you would include those of us who suffer from these diseases, but I have been very disappointed so far. Perhaps Ive missed a relevant one? These illnesses can be hell. Your advice about variety of plants and ultra processed foods is good. But please dont ignore us.
Breath in nose 4 seconds/ hold 4 seconds/ breath out
4 seconds thru mouth 2 minuites/ increase blood flow.
WHAT SHOULD I DO IF IVE GOT HISTAMINE ISSUES
BYE THE WAT A FANTASTIC CONTENT HERE WITH TIM AND WILL
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.
39:49 they say what to eat. This may be the wrong channel for you. Some of us require more information
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🙏
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.
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
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.
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.
Great content, easy to understand and super helpful. Thank you.
Great information. Thanks!
Sidenote: I suffered of severe constipation and SIBO not being able to eat hight FODMAP foods. 3 months of high dose of butyrate restored my gut motility (together with Vitamin B1). Now my gut motility is normal, SIBO is history and I can eat finally a ton of fiber for my microbes. Just saying.
Where did you get the butyrate?
@@PardieDiem I am in Switzerland and ordered the brand Butycaps from Spain of a recommendation. I took the granular one, if I remember well 8g per day. But really the taste is awful. I think there are caps too, but with gelatin, which I can’t eat. I took it for 3 months. Improvement after 2-3 weeks.
@@Anita-wh4vr Thank you!
I love fermented food, but I’m struggling with histamine issues… so sadly it’s a no for fermented foods for me. Strangely enough I developed gut issues on a whole food plant based diet 😢. So it’s been almost three years of trying to figure out what I can eat without feeling sick, getting sick, and getting severely itchy. Fun times for me.
Gut Dysbiosis?
So, you might be better off on a diet based on all the essential nutrients in an efficient package that humans have consumed throughout their developmental history. That would be meat, fish and eggs. Most people have some degree of intolerance to some plants, but meat is the food we are best adapted to consuming. Our adaption to be able to consume plants when the preferred food is not available is a survival mechanism, but far from optimal.
Gut dysbiosis refers to an imbalance in the microbial community that inhabits the digestive tract, specifically the gut. This microbial community, known as the gut microbiota, plays a crucial role in maintaining overall health by aiding in digestion, producing certain vitamins, and properly supporting the immune system. When the balance of these microorganisms are disrupted, it will lead to gut dysbiosis.
1) Antibiotics are designed to kill or inhibit the growth of bacteria, including both harmful and beneficial ones. Overuse or misuse of antibiotics can disrupt the balance of the gut microbiota. Eat More Animals? Increase Animal Agriculture?
2) A diet high in saturated fats and low in fiber negatively impacts the gut microbiota. Certain beneficial bacteria thrive on dietary fibers, so a lack of these can contribute to long term dysbiosis.
3) Infections commonly from animals, particularly those that affect the gastrointestinal tract, alter the composition of the gut microbiota. This is likely due to the body's immune response and the use of antibiotics to treat infections in animals.
4) Exposure to environmental pollutants, toxins, antibiotics, and other external factors can severely impact the gut microbiota.The relationship between animal consumption, gut dysbiosis, and disease is a complex and evolving quickly. However it is clear the impact of animal consumption on the gut microbiota and its association with various diseases is influenced by animal products consumed, overall diet, and personal individual health.
Diets rich in animal fats and proteins, especially red and processed meats, are associated with negative changes in the gut microbiota. These changes may include alterations in the abundance of certain bacteria and a decrease in microbial diversity.Animal-based diets, particularly those low in fiber, contribute to dysbiosis. Fiber is essential for the growth of beneficial bacteria in the gut, and a lack of dietary fiber can negatively impact microbial diversity.Consumption of meat and processed animal products, which contain additives like Casein, preservatives, and emulsifiers, has been linked to gut dysbiosis in studies. These additives may have antimicrobial effects on the gut microbiota and supports poor gut health. Antimicrobial infection will make COVID look like a nice sunny walk in the park.The use of antibiotics in animal agriculture is very concerning given the potential transfer of antibiotic-resistant bacteria from animals to humans. This transfer impacts human gut microbiota and contributes greatly to antibiotic resistance, affecting global human health. Antibiotics used in Animal Agriculture for profits, largely were not regulated until recently. Currently a veterinarian makes the decision regarding antibiotic use in animals??Studies show that diets high in animal fats and proteins are associated with an increased risk of inflammatory bowel diseases (IBD), such as Crohn's disease and ulcerative colitis. .Gut Dysbiosis is commonly observed in individuals with IBD.Animal-based diets, particularly those high in saturated fats, have been linked to an increased risk of cardiovascular diseases and metabolic disorders. Gut dysbiosis contributes to the development of these conditions.
Plant-based diets, which exclude or minimize animal products, have been associated with a much more favorable gut microbiota profile. These diets are typically rich in dietary fiber, antioxidants, and phytochemicals, which support the growth of beneficial bacteria.
Your lost little sheep and need to find your herd. Highly Misled into a twisted belief. GET EDUCTAED!@@paulcampbell840
I really need clarification about fermented food. I looked it up. The list on Wikipedia consisted of about 90% of foods I've never heard of, primarily Asian. Fermented foods I recognized were chocolate, beer, salami and wine; I am pretty sure these are not the healthiest foods. Of course, yoghurt, tempeh, cheese, soured milk, soured cream and sauerkraut were also on the list, but aren't they highly processed foods? So, could you do a podcast on healthy fermented food? Personally, I am not doing well with any milk products and stopped eating and drinking them years ago. So, my only options would be sauerkraut and tempeh? I am confused.
Cheese/yogurt is processed but not ultra processed, ultra processed is anything that isnt in normal kitchen like emulsifiers, flavouribgs e.g. Greek yogurt is processed but flavoured yogurt is ultra processed. Kefir yogurt has live cultures ans therefore fermented. Cheese is most well known fermented but easy to incorporate kefir yogurt, drink kombucha and try sauerkraut and kimchi.
If you know how to make sauerkraut you can use the same method with other vegetables like beetroots, peppers, carrots etc. In summer I often make fermented cucumbers, but I'm not sure if the varietes in UK are suitable.
You can make or purchase water based kefir. Miso is also excellent - a regular bowl of miso soup is good for your health 😋
They've done episodes on fermented food. Suggest you go listen to them
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
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.
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 ..!
Gratefully subscribed and liked the content - keep up the great work Zoe Team. Best regards from Berlin
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
Please release a Zoe recipe book :)
For those who want to skip all the background and get to the answer teased way at the beginning, go to 34 minutes in, or just go to 36:40.
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")
Thanks guys! Keep them coming.
It would have been great to at least mention what fermented foods are and give some examples.
38:58 "Highly processed saturated fats" huh? Ultra processed foods contain polyunsaturated fats and pro-inflammatory oxidised seed oils. Fats in butter or fresh beef will not do you harm and are not highly processed.
Tim is "from the old scool" 😂
Round up in our food and environment only began in the late 1970s. Then they made Round Up ready corn and they started using 10X more Round Up. We have terrible quality In our foods now. The farmers now use Round Up to dessicate oats so they can harvest when they want. Then we superprocess the grains and seeds to make them even worse!
Excellent comment. Growing food by industrial farming is terrible for the environment, which is often overlooked by people pushing plant based diets.
@@PardieDiem when everyone is trying to eat more greens and they eat things like big leafed kale, they should make sure it is organic , otherwise they get a big dose of poison. “RoundUp “
Kills the organisms in one’s gut. So it’s damage is very far reaching. In states like Iowa where they grow lots of Round Up ready corn , the water and air also get contaminated! It is extremely sad how many farmers have died of cancer. I lived in lovely small hamlet of 65 houses deep in a river valley. Unfortunately all the land about the river cut was growing cash crop corn and soybeans. We lost a friend every year in that town to cancer. They were aged 30 to 45 , with children needing their love and parenting. It is one thing to die of cancer when you are 75 + years old. It is quite another to die leaving a young family behind. Of the ten people who died in 10 years, only two smoked cigarettes.
I wish the Zoe app was available in Europe, too :(
It is. I live in London and I've done the Zoe programme. During the pandemic I reported regularly on the Zoe symptom app.
Thankyou for this excellent illuminating podcast, quite simply it joined all the dots for me.
I’ve been following the carnivore lifestyle for over three ears now. I started by cutting sugar, then milk and cheese. That cut some joint pain, my postman’s heel and got rid of my chronic hayfever, sinus issues and eczema. Yen I got rid of grains, starting with wheat, barley and rye. That was huge, more joint pain went, my nerve pains, arthritis pain and inflammation and IBS went away.
Then I turned to the carnivore diet and it has been the game-changer. I became stronger, felt younger, my nerves are not bothering me any more, I don’t sunburn at all despite the fact that I’m working outside all day. My skin is no longer dry or itching at all and is softer. I have more stamina and endurance and feel 30 years younger. I’m 63 feeling 30 years young and I feel more alive than ever. I’ve been plant based in the past, vgetariarian, vegan and keto. My new lifestyle is working best for me and lots of other.😊
I have the opposite effect. I am 40 and eating lots of meat makes my gut feel like shit, my mind and i get weight gain. Plant based makes me feel amazing full of energy and my face look 10 years younger then eating lots of meat. I can tell meat ages my skin
Thank you so much for sharing all the valuable information, I'm having so much fun looking for new plants to try!
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.
Another great video, thoroughly interesting, look forward to the next one.
I wish that there was a way to provide gift subscriptions.
It would also be good to be able to contribute to a pool of money to pay for people who can’t afford to use Zoe but are really interested in it
Does Zoe offer continuous blood glucose monitoring?
Great summary at the end from Jonathon, very useful.
Thank you. Im at the start of this journey. Let's see if it works
I would love more information on fermented foods; ie: how can you tell if a sauerkraut is fermented, or live, or pasturized, does it matter? What fermented foods are best?
Buy the fermented foods in the refrigerated section of the store or make it yourself.
Great episode! Thank you
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?
Short chain fatty acids /
"Extra virgin coconut oil"
Cook with/& add hot drinks / coffee.
@Jonathan: if you want to continue your late dark chocolate graving, try this: Desolve some tea spoons of dark unsweetened cacao powder in hot water, just like you would trink tea. It has a ton of fiber (30%!) and it has way less fat and sugar than even the darkest chocolate available. Takes some days to get used to it. If you can't drink it, add some honey and full creme to it in the beginning, with the goal of reducing that to zero over the weeks. I bet the effect on the microbes and the spikes is quite different!
I am truly surprised that Covid/Long Covid was not raised within this podcast relating to inflammation and damaged gut biom etc.
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.
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
What about alcohol? No one is ever talking about its toxicity. One talked about it at 50:00, but research show any alcohol is unhealthy.
I love all the contents on your channel. It's scientifically based and well explained.
39:42. Regarding diet: ad more plants and more fermented food.
Just finished lunch after a training swim and breakfast of home kefir. I'm on my 25th plant that grows aubergine and tomatoe juice included. After about 2 years of knee osteo arthritis bugging me and got so down thought hell, I'll give Zoe a try. Then oh yeh I wasn't meant to eat tomatoes, egg plant was a new one. I think I'll ignore that bit.
Now where's my madre?
Thank you so much for your videos. I find them so helpful and they make me think about what I eat.
Love the clarity of Johnathon's summary.
So Many thanks to you all
'eat before 7pm' it's 6.50pm I'm waiting for the broccoli it's a white knuckle race against time! Good video though.
Good luck.
😂😂😂😂😂😂😂
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.
Is the inflammation on a cellular level, organ level or just the gut that you speak about? If all, which is most damaging?
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.
Few weeks ago I had CRP because I was sick, CRP was 5, so is that means I don't have chronic inflammation?