Fire can be
valuable and necessary.
00:00:01.36\00:00:03.83
We need controlled fire.
00:00:03.87\00:00:05.27
But it's out of control
fire that can be devastating.
00:00:05.63\00:00:08.40
Like fire, inflammation
has an important role
00:00:08.60\00:00:11.57
until it gets out of
control and becomes destructive.
00:00:11.61\00:00:14.24
Chronic inflammatory
diseases have been recognized as
00:00:14.61\00:00:17.25
the most significant cause
of death in the world today
00:00:17.28\00:00:20.78
with more than 50%
of all deaths attributed
00:00:20.98\00:00:23.49
to inflammation
related diseases.
00:00:23.52\00:00:25.65
We obviously need some help
putting out our internal fire.
00:00:26.19\00:00:29.56
I'm Rise, your
guide through this series.
00:00:29.86\00:00:31.76
And today we're going to
look at how to quench the flame.
00:00:31.79\00:00:35.30
Inflammation is something our
body makes when it's not happy.
00:00:53.82\00:00:57.25
And sadly, like
inflation, it's at an all time
00:00:57.29\00:00:59.79
high in our society.
00:00:59.82\00:01:01.16
Small flare-ups of
inflammation aren't so bad
00:01:01.22\00:01:03.96
since it's our immune
system working to heal our body.
00:01:03.99\00:01:07.03
It's when
inflammation becomes chronic
00:01:07.50\00:01:09.50
that we've got problems.
00:01:09.53\00:01:10.87
Basically, if
you're experiencing pain,
00:01:11.00\00:01:13.54
weight gain,
depression, chronic disease,
00:01:13.57\00:01:16.60
or want to
prevent these conditions,
00:01:16.64\00:01:18.37
this topic is super relative.
00:01:18.57\00:01:20.78
The first question I
have is, where is all the
00:01:21.18\00:01:23.85
inflammation coming from?
00:01:23.88\00:01:25.45
So many different things.
00:01:27.12\00:01:28.82
It comes from the kind of
foods that we're exposed to,
00:01:28.85\00:01:31.69
it comes from the lack
of any physical movement,
00:01:31.79\00:01:35.19
it could come from the kind of
chemicals that we're exposed to,
00:01:35.22\00:01:38.46
whether they are used
in the agricultural realm,
00:01:38.49\00:01:41.03
or in our environment, the
smoke, the chemicals that are
00:01:41.06\00:01:45.20
thrown in the ocean.
00:01:45.23\00:01:46.57
But internally it's mostly food.
00:01:46.97\00:01:50.17
Yeah, well there are many things
that fuel chronic inflammation,
00:01:50.37\00:01:54.84
you know, in our lifestyle.
00:01:54.88\00:01:56.21
For example, what we eat.
00:01:56.75\00:01:59.15
You know, lots
of sugar keeps that
00:01:59.58\00:02:03.39
chronic inflammation going.
00:02:03.42\00:02:04.95
AGEs, you know.
00:02:05.05\00:02:06.89
Advanced Glycation
End-products, you know.
00:02:09.96\00:02:12.29
Or stress, or lack of sleep.
00:02:12.39\00:02:16.50
All of those things can
fuel chronic inflammation,
00:02:16.53\00:02:19.83
and therefore keep
the chronic pain going.
00:02:19.87\00:02:22.44
Dr. Quave brought
up the topic of AGEs.
00:02:22.74\00:02:25.07
So let's talk AGEs.
00:02:25.11\00:02:27.11
AGEs stand for,
Advanced Glycation End-products.
00:02:27.48\00:02:31.21
I can picture you guys
tuning me out right now.
00:02:32.11\00:02:34.82
But wait a minute. Hold on.
00:02:35.15\00:02:36.48
I want to explain
what he's referring to.
00:02:36.52\00:02:38.72
AGEs are harmful compounds that
are formed in the bloodstream
00:02:39.05\00:02:42.62
when protein or fat interact
with sugar in such a way
00:02:42.82\00:02:46.09
that it changes the protein.
00:02:46.13\00:02:47.96
There are a number of
things that can increase
00:02:48.33\00:02:50.40
AGEs production,
like getting older.
00:02:50.43\00:02:52.77
We can't do
anything about that one.
00:02:52.80\00:02:54.24
Inflammation, high blood sugar.
00:02:54.54\00:02:56.67
These are just a few
things that can trigger
00:02:56.91\00:02:58.54
higher AGEs in the body.
00:02:58.57\00:03:00.18
In other words, we produce them.
00:03:00.21\00:03:02.61
But what Dr. Quave was
referring to is AGEs that
00:03:02.98\00:03:06.15
enter our body
through the food we eat.
00:03:06.18\00:03:08.82
What food is that?
00:03:09.08\00:03:10.42
Well just like we produce AGEs,
00:03:10.45\00:03:12.22
animals produce
AGEs in their bodies too.
00:03:12.32\00:03:15.02
And when we eat their
flesh, which has AGEs in it,
00:03:15.06\00:03:17.86
and then grill, broil, roast,
sear, bake, or fry the meat,
00:03:17.89\00:03:22.70
the AGEs content in the
meat increases 10 to 100 fold.
00:03:22.73\00:03:27.77
Not double, not triple.
00:03:27.80\00:03:29.87
Your crispy bacon could
have a 100 fold more AGEs in it
00:03:30.07\00:03:33.81
than that of
uncooked meat or boiled meat.
00:03:33.84\00:03:36.68
Excessive intake of
fructose, glucose, and alcohol
00:03:37.18\00:03:40.58
also creates an
environment inside our bodies
00:03:40.78\00:03:42.92
that's favorable for the
generation, for the production
00:03:42.95\00:03:46.09
of Advanced
Glycation End-products.
00:03:46.29\00:03:48.22
So even though we're
not actually absorbing AGEs,
00:03:48.86\00:03:51.16
we are increasing our
own production of them.
00:03:51.19\00:03:54.20
And either way,
it's not a good deal.
00:03:54.23\00:03:56.87
AGEs age us.
00:03:57.23\00:03:59.37
They can actually
ignite chronic inflammation.
00:03:59.40\00:04:02.44
They damage the liver.
00:04:02.47\00:04:03.81
Think fatty liver.
00:04:03.84\00:04:05.17
Non-alcoholic fatty
liver disease is the most
00:04:05.37\00:04:07.81
common liver
disease in the world.
00:04:07.84\00:04:10.21
The liver isn't the only
thing negatively affected.
00:04:10.98\00:04:13.45
AGEs promote
kidney disease as well.
00:04:13.75\00:04:15.58
But they also affect the
brain, leading to dementia.
00:04:15.62\00:04:18.42
They harm blood
vessels, can promote cancer,
00:04:18.62\00:04:21.19
chronic kidney
disease, cardiovascular disease,
00:04:21.22\00:04:23.86
result in poor
diabetes outcomes.
00:04:24.16\00:04:26.33
Getting the picture?
00:04:26.53\00:04:27.86
AGEs also promote
weight gain, abdominal fat,
00:04:27.90\00:04:31.20
insulin resistance.
00:04:31.23\00:04:32.57
And that's independent of how
many calories are in the food.
00:04:32.60\00:04:35.74
I get it, we can't
always completely avoid AGEs.
00:04:36.17\00:04:39.21
Actually impossible.
00:04:39.41\00:04:40.78
And low levels are generally
nothing to worry about.
00:04:40.98\00:04:43.45
But they can accumulate.
00:04:43.68\00:04:45.01
When you consume too
many AGEs or form too many,
00:04:45.28\00:04:48.35
your body can't keep up
with getting rid of them.
00:04:48.55\00:04:50.99
Guess what happens when people
are put on a low AGEs diet?
00:04:51.49\00:04:55.16
Inflammation decreases,
kidney health improves,
00:04:55.62\00:04:58.66
insulin sensitivity comes back,
00:04:58.69\00:05:00.90
and the risk for diabetic
complications is reduced.
00:05:01.06\00:05:04.07
Wow.
00:05:04.40\00:05:05.83
Some of American's
favorite foods are high in AGEs.
00:05:06.20\00:05:10.01
Fried bacon is probably
the worse, but well done steak,
00:05:10.54\00:05:14.01
barbecue ribs, aged
cheese, are all high in AGEs.
00:05:14.04\00:05:18.58
I'm sorry, don't hate me.
00:05:18.61\00:05:20.62
I wish it wasn't so.
00:05:20.65\00:05:22.32
But that's not the worst of it.
00:05:22.35\00:05:24.29
In her research, Dr.
Kahleova found white meat to be
00:05:24.32\00:05:27.42
one of the biggest
contributors to our AGEs intake,
00:05:27.46\00:05:30.66
And that's because
we eat a lot of it.
00:05:30.93\00:05:33.40
After pork, chicken
is the most commonly
00:05:33.60\00:05:36.67
eaten meat in the world.
00:05:36.70\00:05:38.10
And how do we eat it?
00:05:38.43\00:05:39.77
Fried.
00:05:39.80\00:05:41.14
What is a low AGEs diet?
00:05:41.80\00:05:43.34
Basically, that
would be one that's focused
00:05:43.37\00:05:45.67
on plant-based foods.
00:05:45.71\00:05:47.11
Plant-based foods naturally
have much lower AGEs content.
00:05:47.14\00:05:51.55
Choosing healthier
ways of preparing foods
00:05:52.11\00:05:54.75
would dramatically
reduce AGEs intake as well.
00:05:54.78\00:05:57.49
So for example, boiling,
poaching, or cooking meat
00:05:57.89\00:06:02.06
or fish with an
acidic component such as
00:06:02.09\00:06:04.23
lemon juice
would accomplish this.
00:06:04.26\00:06:06.03
The take-home is that
AGEs harm the body cells.
00:06:06.46\00:06:10.07
Dr. Facemire is going to
be talking about AGEs as well.
00:06:10.47\00:06:13.23
Cardiovascular disease is
now an inflammatory disease.
00:06:13.27\00:06:16.60
Yes, you can have plaque.
00:06:17.67\00:06:19.67
Remember I talked
about fire, right?
00:06:19.71\00:06:22.34
For the fire, you need
gas and you need the wood.
00:06:22.38\00:06:25.18
So you can have wood,
you know, and you can have
00:06:25.45\00:06:27.65
the cholesterol, and
maybe no wood, right, no wood,
00:06:27.75\00:06:32.22
just very little,
but if you have the gas
00:06:32.25\00:06:36.62
and you have the
spark, you create fire.
00:06:36.66\00:06:39.13
So everything is
important in the role of
00:06:39.49\00:06:43.47
cardiovascular disease.
00:06:43.50\00:06:44.97
But I think inflammation,
we haven't studied that enough.
00:06:45.00\00:06:48.27
And now there are things
that are coming to the surface
00:06:48.30\00:06:50.71
in science that is
telling us, telling us clearly
00:06:50.74\00:06:53.68
that stress causes inflammation.
00:06:53.88\00:06:56.54
The cigarette causes
direct toxicity and inflammation
00:06:57.21\00:07:00.72
to those endothelial cells.
00:07:00.75\00:07:02.78
It's all injury to
the endothelial cell.
00:07:02.82\00:07:06.02
Lack of vitamin
D, low vitamin D:
00:07:06.05\00:07:08.12
endothelial cell problem.
00:07:08.32\00:07:10.03
And you know, the foods we eat.
00:07:10.76\00:07:13.46
I know in summer
we love the grilling.
00:07:13.50\00:07:18.47
We have some AGEs,
these very toxic compounds
00:07:18.67\00:07:22.40
that are formed and directly
toxic to the endothelium.
00:07:22.44\00:07:24.87
So they're making all
holes, holes in the endothelium
00:07:24.91\00:07:28.61
causing inflammation.
00:07:28.64\00:07:29.98
And the beauty is
that you can repair it.
00:07:30.01\00:07:32.85
How? Nitric oxide.
00:07:32.88\00:07:34.82
Oh, where can I
get nitric oxide?
00:07:35.42\00:07:36.99
Nitric oxide is the
main compound in Viagra.
00:07:37.02\00:07:39.52
But how can you
get nitric oxide?
00:07:40.49\00:07:42.09
Powerful greens.
00:07:42.46\00:07:43.79
The powerful greens
that when you masticate them,
00:07:44.39\00:07:47.76
they interact with
your bacteria in the mouth
00:07:47.96\00:07:50.83
and they change from
the inactive phase to the
00:07:50.87\00:07:53.44
active phase as you swallow,
as they act with chloric acid.
00:07:53.47\00:07:57.27
And they will
interact with the GAD bacteria.
00:07:57.57\00:07:59.91
It produces wonderful
compounds that actually
00:08:00.34\00:08:03.04
heal the endothelium.
00:08:03.08\00:08:04.41
I tell my patients, you were
born with your arteries being
00:08:05.11\00:08:08.08
Teflon, Teflon arteries.
00:08:08.12\00:08:09.62
Nice and smooth.
00:08:09.65\00:08:10.99
And life comes,
foods come, stress comes,
00:08:11.02\00:08:13.89
other viruses, toxicities,
lead, everything that happens,
00:08:14.09\00:08:18.79
you know, mercury in
our mouths, all of that
00:08:18.83\00:08:21.66
causes a lot of inflammation.
00:08:21.86\00:08:23.97
And that Teflon becomes Velcro.
00:08:24.30\00:08:27.14
And Velcro attracts all these
particles that are circulating.
00:08:27.97\00:08:32.04
Inflammatory
particles, LDL particles,
00:08:32.07\00:08:35.64
all of these molecules
that are full of inflammation.
00:08:35.68\00:08:39.31
They are trapped.
00:08:39.35\00:08:40.68
And that is how
plaque is formed.
00:08:40.82\00:08:42.22
So food is one of the things
that I tend to address first,
00:08:42.52\00:08:50.19
but not without actually
finding out where people are.
00:08:50.53\00:08:56.33
You know, early in my
career of lifestyle cardiology
00:08:56.70\00:09:00.57
I was so eager, you
know, to change my people's,
00:09:00.60\00:09:04.07
my patient's
diet and what you eat.
00:09:04.47\00:09:07.64
But after 15
years I discovered that
00:09:07.68\00:09:12.25
there are people,
patients that I saw
00:09:14.05\00:09:15.98
that were living in their cars.
00:09:16.02\00:09:17.59
The only access they
had was a food pantry
00:09:18.39\00:09:20.56
that had canned foods.
00:09:20.59\00:09:22.09
There are people
with many allergies.
00:09:23.32\00:09:25.53
Nuts they couldn't eat.
00:09:26.46\00:09:28.20
So I know food is important,
but what I learned also
00:09:28.23\00:09:32.70
is that something
that may be good for you
00:09:32.73\00:09:35.54
is not good for me.
00:09:35.57\00:09:36.97
And so instead of generalizing,
we do have guidelines.
00:09:37.67\00:09:40.84
But I just wanted to
encourage your viewers that
00:09:41.11\00:09:44.18
if something
didn't work for you...
00:09:44.58\00:09:46.05
I have a patient that
came one day, and they said,
00:09:46.08\00:09:47.92
"I've been vegan,"
that's what I called it, "vegan
00:09:47.95\00:09:50.69
for 10 years and I was so
sick and I didn't feel good."
00:09:50.72\00:09:55.39
And I said,
"What were you eating?"
00:09:55.69\00:09:57.46
And you know, "I was
having coffee in the morning
00:09:57.79\00:10:00.16
with a piece of toast.
00:10:00.20\00:10:01.53
And I have
pasta and some beans."
00:10:02.10\00:10:07.70
"And what else?"
00:10:09.40\00:10:11.44
"Oh, that was every day I eat."
00:10:11.47\00:10:13.34
So there was a recent
research that mentioned
00:10:14.58\00:10:18.85
that in a week, in order
for your heart and your body
00:10:18.88\00:10:22.58
to be healthy, you need 30
variety of plants and fruits.
00:10:22.62\00:10:27.82
Thirty.
00:10:27.86\00:10:29.19
So it's not just,
you know, what we eat.
00:10:29.22\00:10:32.43
It's how we eat it.
00:10:32.46\00:10:33.90
Are we eating it with stress?
00:10:33.93\00:10:35.80
I tell my patients that struggle
with changing their diet,
00:10:36.46\00:10:39.83
I say, relax.
00:10:40.27\00:10:42.67
Don't worry about it.
00:10:42.70\00:10:44.21
If you're fighting this diet,
if you're not accepting this
00:10:44.54\00:10:48.08
change, your body
is not going to heal.
00:10:48.11\00:10:50.21
You know, we cannot
address one thing at a time.
00:10:50.75\00:10:54.12
Our brain, our
mind is connected.
00:10:54.45\00:10:57.72
Our emotions will
play a role in healing.
00:10:58.05\00:11:01.72
So for some people, they go full
force in changing their diet.
00:11:02.06\00:11:05.33
For some people, they are not.
00:11:05.36\00:11:06.70
And for some
people beans are good,
00:11:06.73\00:11:09.00
and for some people they
need to actually soak the beans
00:11:09.03\00:11:11.63
for two days prior.
00:11:11.67\00:11:13.03
And so having a lifestyle
doctor that will actually
00:11:13.30\00:11:18.34
understand your needs and
work with you is very important.
00:11:18.37\00:11:23.35
Our story is so
vital to understanding
00:11:24.95\00:11:28.12
why we have the level
of inflammation we do.
00:11:28.15\00:11:30.85
And to help us problem solve
as to how we can reduce it.
00:11:31.05\00:11:34.62
I love that she brought that up.
00:11:35.06\00:11:36.69
She makes another
important point next
00:11:37.06\00:11:38.69
about insulin resistance.
00:11:38.73\00:11:40.30
So insulin resistance
and glucose plays a huge role
00:11:41.13\00:11:44.60
in inflammation to the
point that we know that
00:11:44.63\00:11:48.00
if you're a
diabetic, we categorize you as
00:11:48.04\00:11:51.57
cardiovascular, part of the
cardiovascular disease group.
00:11:52.07\00:11:58.01
Because we know that if
your A1C is out of control,
00:11:58.21\00:12:03.39
more than seven, you
are at a very high risk
00:12:04.05\00:12:07.46
of forming those plaques.
00:12:07.49\00:12:09.42
Remember, I tell my patients
usually, we have a fire.
00:12:09.46\00:12:12.39
What do you need for a fire?
00:12:12.43\00:12:14.46
You need the
wood, that's the plaque.
00:12:14.56\00:12:17.10
Right, that's the
things we eat, the cholesterol.
00:12:17.13\00:12:19.47
And then we need the gas. Okay.
00:12:19.77\00:12:23.61
That gas is that
inflammation. And that's sugar.
00:12:23.64\00:12:26.37
And that sparks the
fire in our arteries.
00:12:26.41\00:12:28.78
So it sounds like she's
likening plaque to the wood,
00:12:29.41\00:12:32.85
and that certain
things can set it aflame.
00:12:32.88\00:12:35.42
Such as elevated blood
sugar and inflammation.
00:12:35.45\00:12:37.85
What else?
00:12:37.89\00:12:39.22
Well, there's so many factors.
00:12:39.35\00:12:41.32
Of course, you know, we eat
often times three times a day.
00:12:41.36\00:12:45.09
And so what we eat has a
great potential to either
00:12:45.29\00:12:49.26
promote inflammation or to
dampen or calm inflammation.
00:12:49.30\00:12:53.60
I remember the amazing
work of Dr. Walter Willett
00:12:53.64\00:12:57.04
who was the director of
the department of nutrition
00:12:57.07\00:13:00.41
at Harvard; a physician
researcher who ran the Harvard
00:13:00.44\00:13:06.01
health professional studies.
00:13:06.05\00:13:07.62
One of the best
studies ever done,
00:13:07.65\00:13:09.58
along with the
Adventist health studies
00:13:09.88\00:13:11.49
that had been done concurrently.
00:13:11.52\00:13:13.22
And he pointed out
that there are major foods
00:13:13.32\00:13:18.73
that promote inflammation.
00:13:18.76\00:13:20.20
So that's the neat
thing, when you have
00:13:20.23\00:13:22.36
thousands and
thousands, tens of thousands
00:13:22.76\00:13:24.90
of doctors and nurses
and health professionals
00:13:24.93\00:13:27.27
participating in a study,
documenting what they have eaten
00:13:28.00\00:13:31.84
for decades, and then 20
years later you find out about
00:13:31.87\00:13:36.31
a new test that was
never available before,
00:13:36.34\00:13:39.58
but they froze that blood
sample from 20 years before.
00:13:39.61\00:13:43.02
So they can go back in
time and do a test on a sample
00:13:43.05\00:13:47.89
at the very beginning
and do a pre and post test
00:13:47.92\00:13:50.73
of, for instance, the cardiac
CRP measure of inflammation.
00:13:50.93\00:13:55.00
And they
discovered there were some
00:13:55.03\00:13:57.67
real key inflammatory foods.
00:13:57.70\00:13:59.33
Number one, processed meats.
00:13:59.37\00:14:01.94
Okay, we know from their own
studies that even just red meat
00:14:02.14\00:14:06.14
increases the risk
for developing diabetes,
00:14:06.17\00:14:08.84
which is caused by
inflammation as well,
00:14:08.88\00:14:10.91
by over 30%.
00:14:10.95\00:14:12.71
But if you have processed
meats primarily instead of
00:14:12.91\00:14:16.65
red meats, now you're
actually three times more likely
00:14:16.69\00:14:20.42
to be inflamed than
if you just ate red meat.
00:14:20.46\00:14:22.79
You're better off not
eating any meat really
00:14:23.09\00:14:25.63
to get rid of the inflammation.
00:14:25.66\00:14:27.10
So processed meats definitely.
00:14:27.13\00:14:29.33
If you eat meat and
you eat processed meat,
00:14:29.36\00:14:31.40
get away from the processed
meats first and foremost.
00:14:31.70\00:14:34.27
But number two, and
equally problematic,
00:14:34.47\00:14:37.47
is processed grains.
00:14:37.77\00:14:42.28
You know, a lot of
people consume a tremendous
00:14:43.41\00:14:47.28
amount of processed grains.
00:14:47.32\00:14:48.98
And you're thinking,
"Yeah, but it's plant-based."
00:14:49.02\00:14:51.69
It's plant-based, but
it's not whole plant-based.
00:14:51.99\00:14:55.62
It is refined.
00:14:55.66\00:14:57.09
It is something that has
been robbed of the majority of
00:14:57.13\00:15:01.06
it's nutritional value that
is there to protect your body.
00:15:01.10\00:15:05.20
Yes, it still has the calories,
it still has all the fat,
00:15:05.23\00:15:07.84
and
carbohydrates, and the protein,
00:15:07.87\00:15:09.70
but it doesn't have the
nutrients; the vitamins,
00:15:09.74\00:15:11.97
and the minerals, and all the
other phytochemicals that are
00:15:12.01\00:15:14.44
so necessary for that
food to be properly metabolized
00:15:14.48\00:15:18.35
and actually be healthy for you.
00:15:18.38\00:15:20.18
So processed grains, as
in white flour, white rice,
00:15:20.52\00:15:25.79
etc., etc., is
really inflammatory.
00:15:25.82\00:15:29.36
Extremely inflammatory.
00:15:29.39\00:15:31.19
So if you have a chronic
disease, you want to move away
00:15:31.23\00:15:34.80
from those foods in
particular because they promote
00:15:34.83\00:15:37.93
the process and the
degeneration of that disease.
00:15:37.97\00:15:43.00
Number three is something we
will all intuitively understand.
00:15:44.01\00:15:48.11
And that is sugar,
high fructose corn syrups,
00:15:48.14\00:15:51.98
sodas, candy, and all the
plethora of those fast foods
00:15:52.01\00:15:59.12
that are just sweetened
dessert type foods, right.
00:15:59.15\00:16:02.56
You know, yummy type
snacks that might look good
00:16:02.59\00:16:06.66
and might taste good, but
they're really bad for the body.
00:16:06.70\00:16:10.20
So those are a given.
00:16:10.77\00:16:12.70
Those are automatically
going to be diabetogenic,
00:16:12.73\00:16:15.84
obesogenic, they're
going to be carcinogenic,
00:16:15.87\00:16:19.21
they're going to be neurogenic.
00:16:19.24\00:16:22.01
They're going to be promoting
degeneration of the brain.
00:16:22.04\00:16:25.71
I've found in my work
with Alzheimer's patients
00:16:25.75\00:16:28.92
that just one meal of sweets
or highly refined products
00:16:28.95\00:16:34.06
can set them back for a week.
00:16:34.09\00:16:35.92
That's why I refer to dementia
as a transitory phenomena
00:16:36.73\00:16:41.36
that's based on
what you're exposed to.
00:16:41.40\00:16:43.73
So if you're
constantly exposing your brain
00:16:44.27\00:16:47.24
to unhealthy foods,
you're going to be in a
00:16:47.27\00:16:49.74
constant state of
dementia if your brain has
00:16:49.77\00:16:52.71
degenerated to that point.
00:16:52.74\00:16:54.78
But as you start moving
away from those dementogenic
00:16:54.81\00:16:57.71
foods or exposures, then
all of a sudden you start having
00:16:57.75\00:17:01.45
more lucid moments
because you're moving away from
00:17:01.48\00:17:04.49
the dementogenic exposure.
00:17:04.52\00:17:06.99
So sugars and sweets are a
real challenge to inflammation.
00:17:07.26\00:17:15.00
Okay, so all those
words: obesogenic, diabetic,
00:17:15.50\00:17:18.93
carcinogenic, dementogenic;
meaning that these factors
00:17:18.97\00:17:23.97
produce or promote obesity,
diabetes, cancer, or dementia.
00:17:24.01\00:17:29.18
And then fourthly,
actually not even a food group,
00:17:29.48\00:17:33.72
but it actually was so
important to Harvard research
00:17:33.75\00:17:36.85
that they actually made it
one of the four food groups
00:17:37.05\00:17:40.46
that promoted inflammation.
00:17:40.49\00:17:43.02
And it was
artificial sweeteners.
00:17:43.06\00:17:45.43
And so artificial sweeteners
are a big time problem.
00:17:46.39\00:17:49.63
In fact, when my
children were growing up on the
00:17:49.73\00:17:52.77
island of Guam, there was always
soda available everywhere.
00:17:52.80\00:17:57.77
And we'd go to a party and there
were big ole things of soda.
00:17:58.07\00:18:02.44
My kids, every once in a while,
because we never had sodas
00:18:02.48\00:18:06.68
at home, they would come
and say, "Can we have a soda?"
00:18:06.72\00:18:09.18
And I would go, "No, I'm
sorry, honey, you can't."
00:18:09.22\00:18:10.85
They'd say, "What
about a diet soda?
00:18:11.05\00:18:12.95
There's no sugar in it at all."
00:18:12.99\00:18:15.32
And I'd say, "Honey, I'd rather
you have a regular sugar soda
00:18:15.36\00:18:18.56
than a diet soda
without any sugar."
00:18:18.59\00:18:21.63
Because at least sugar is real
and the body can metabolize it,
00:18:21.66\00:18:26.30
whereas the artificial sugars
are really toxic to the body
00:18:26.50\00:18:30.74
regardless of what they say.
00:18:30.77\00:18:32.47
Promoting diabetes risk,
promoting insulin resistance,
00:18:33.64\00:18:37.25
promoting inflammation
in the body, of course
00:18:37.28\00:18:39.88
as the Harvard research
showed many, many years ago.
00:18:39.91\00:18:42.98
And then there's
another food in particular.
00:18:43.28\00:18:45.72
Any kind of dairy product
tends to be inflammatory.
00:18:45.75\00:18:49.39
So those are five categories
of foods that I would,
00:18:50.33\00:18:53.66
I would encourage
people to move away from,
00:18:53.86\00:18:55.93
especially people
with digestive problems.
00:18:55.96\00:18:58.37
The number one food I
recommend for them to avoid,
00:18:58.40\00:19:02.60
at least for a while
to see, is dairy products.
00:19:02.64\00:19:05.31
Because it's the
most likely food to
00:19:05.34\00:19:07.51
create digestive distress.
00:19:07.54\00:19:09.41
I am so glad Dr. Youngberg
brought up digestive problems.
00:19:09.44\00:19:13.42
The gut can actually be a
primary source of inflammation.
00:19:13.65\00:19:17.05
It's the hub where
what we put into our mouth,
00:19:17.32\00:19:20.39
the gut microbes, and
the immune system meet up.
00:19:20.42\00:19:23.53
It's estimated that 70
to 80% of our immune cells
00:19:23.83\00:19:27.13
are physically
located at the gut.
00:19:27.16\00:19:29.96
A lot of communication
goes on between the intestinal
00:19:30.27\00:19:33.03
microbes, the intestinal
wall, and the rest of the body.
00:19:33.07\00:19:36.17
Basically, system
wide inflammation can stem
00:19:36.50\00:19:40.21
from the gut.
00:19:40.24\00:19:41.58
Now you may feel
inflammation in the knee,
00:19:41.61\00:19:43.85
you may have an
auto-immune condition
00:19:44.05\00:19:45.61
that may be
manifested in your skin,
00:19:45.65\00:19:47.62
but its origin may be here.
00:19:47.92\00:19:49.92
Like Dr. Youngberg
mentioned, artificial sweeteners
00:19:50.22\00:19:53.36
affect gut health.
00:19:53.39\00:19:55.19
They're not some
innocent bystander.
00:19:55.22\00:19:57.59
We're talking about
things like diet soda,
00:19:58.06\00:20:00.90
zero drinks, sugar-free coffee,
creamers, water flavorings,
00:20:00.93\00:20:05.40
or powdered lemonades.
00:20:05.43\00:20:06.84
It's in so many
common grocery store items.
00:20:06.87\00:20:09.60
You know what other part
of the body is constantly
00:20:10.07\00:20:12.61
eaves dropping on the gut
and immune system dialogue,
00:20:12.81\00:20:16.28
making it more
like a three-way chat?
00:20:16.48\00:20:18.61
The brain.
00:20:18.98\00:20:20.32
It used to be thought
that the brain was sealed off,
00:20:20.35\00:20:23.02
off in the attic by itself.
00:20:23.22\00:20:25.29
But we now know that
the blood-brain barrier
00:20:25.32\00:20:28.02
can get inflamed and
lead to neuroinflammation.
00:20:28.06\00:20:30.76
When we look at skin
inflammation, many people think,
00:20:31.63\00:20:35.10
"Well, if my skin is inflamed,
it had to come into direct
00:20:35.13\00:20:39.80
contact with
something that's irritating."
00:20:39.83\00:20:42.97
Which may be true in some cases.
00:20:43.00\00:20:45.27
But if you just exclude
all the external factors,
00:20:45.77\00:20:49.88
then you need to be
looking at the diet also.
00:20:49.91\00:20:53.11
Are you eating a
pro-inflammatory diet
00:20:53.72\00:20:57.15
that would be high in
fat, high in saturated fat,
00:20:57.19\00:21:00.79
high in antigens?
00:21:01.19\00:21:03.56
Are you eating a lot
of dairy, a lot of cheese,
00:21:03.59\00:21:07.16
that may introduce some antigens
from the diet into your skin
00:21:07.20\00:21:14.57
that may cause inflammation?
00:21:15.00\00:21:16.81
But the truth is, sugar is
actually one of the greatest
00:21:17.21\00:21:21.74
pro-inflammatory mediators.
00:21:21.78\00:21:23.95
And some of us maybe have heard
of the term, junk food vegan.
00:21:23.98\00:21:28.85
And so we might be vegan,
but we can still eat, you know,
00:21:28.88\00:21:34.09
vegan ice cream, and I
think even Oreos are vegan,
00:21:34.12\00:21:38.36
and chips, and all this stuff.
00:21:38.39\00:21:40.50
And this is simple carbs.
00:21:40.53\00:21:42.86
And simple carbs,
even if it's salty...
00:21:43.06\00:21:45.87
Because we think, "Oh, sugar.
It's always going to be sweet."
00:21:45.90\00:21:48.84
No. Sometimes
sugar actually comes from
00:21:48.87\00:21:52.14
the breakdown of salty.
00:21:52.17\00:21:53.51
But if it's simple
carbs, it's not the whole grain.
00:21:53.54\00:21:56.68
Then that quickly
breaks down into sugar.
00:21:56.71\00:21:59.48
So we're talking
about the snacky type foods.
00:21:59.51\00:22:01.32
And sugar is a huge
pro-inflammatory mediator.
00:22:01.52\00:22:05.25
So it actually can
increase anxiety symptoms,
00:22:05.29\00:22:08.19
it can increase
depressive symptoms.
00:22:08.22\00:22:10.39
Some studies
even show it increases
00:22:10.83\00:22:13.50
psychotic symptoms as well.
00:22:13.53\00:22:15.86
And I've had patients
that have come to me that have
00:22:15.90\00:22:19.03
schizophrenia, and they
tell me, "You know, when I eat
00:22:19.07\00:22:21.97
too much sugar, I
notice the voices get worse."
00:22:22.00\00:22:24.77
And so there's a real,
often a quick connection,
00:22:24.81\00:22:27.78
and I believe that's
because of the inflammation.
00:22:27.81\00:22:30.05
So in America, we live a
pro-inflammatory lifestyle.
00:22:30.58\00:22:37.62
Everything about our lifestyle
in America is pro-inflammatory.
00:22:37.65\00:22:40.36
You know, from what we eat, I
mean the standard American diet,
00:22:40.92\00:22:44.69
it's amazing.
00:22:45.53\00:22:46.86
85% of the standard American
diet is processed food or meat.
00:22:46.90\00:22:52.03
And of the 15% that
is supposedly healthy,
00:22:52.43\00:22:57.14
about half of that is, you know,
what they consider vegetables,
00:22:57.17\00:23:00.78
is French fries and ketchup.
00:23:00.81\00:23:03.08
About half of that, you know.
00:23:03.11\00:23:04.71
So really, the standard American
diet is very pro-inflammatory.
00:23:04.91\00:23:09.62
But besides our diet, just the
stress that we all live under
00:23:11.29\00:23:17.63
in America, the
go, go, go mentality,
00:23:17.66\00:23:20.66
that's very pro-inflammatory.
00:23:20.96\00:23:23.37
You know, through
cortisol and the way it affects
00:23:23.40\00:23:26.74
our adrenal
glands and our hormones.
00:23:26.77\00:23:28.57
And lack of exercise.
00:23:30.44\00:23:32.57
You know, exercise is
very anti-inflammatory.
00:23:32.61\00:23:35.98
And a lot of times we get
too busy with things that are
00:23:36.18\00:23:39.11
going on in our lives
to exercise routinely.
00:23:39.15\00:23:42.62
And that's a big deal too.
00:23:42.65\00:23:46.35
So I think in general if
we just take a little time
00:23:46.79\00:23:52.33
to calm down, focus on our
lifestyle on eating healthy,
00:23:52.63\00:23:57.73
on exercise, on
getting some sleep,
00:23:58.10\00:24:01.24
and having some good
connections with other people,
00:24:03.00\00:24:06.11
we're going to go a
long way to reducing
00:24:06.14\00:24:08.48
inflammation in our lives.
00:24:08.51\00:24:10.05
The other thing you can do
is just say, okay, what is more
00:24:10.08\00:24:13.38
likely to be
causing inflammation?
00:24:13.42\00:24:15.35
A lot of it starts
with diet. What's your diet?
00:24:15.78\00:24:19.15
The American diet
tends to be inflammatory.
00:24:20.72\00:24:23.29
It's the SAD diet. the
Standard American Diet.
00:24:24.43\00:24:27.26
And so we have to look at
the diet initially and see,
00:24:28.56\00:24:32.33
you know, what are we eating?
00:24:33.03\00:24:34.50
Are we eating those
foods that are creating
00:24:35.04\00:24:37.51
an inflammatory
response in the bowel?
00:24:37.54\00:24:39.87
And this gets into the bowel.
00:24:40.54\00:24:42.41
What most people don't
recognize is 70% of the
00:24:42.94\00:24:45.38
immune system is in the bowel.
00:24:45.41\00:24:47.35
So if you start getting
inflammation in the bowel,
00:24:48.28\00:24:52.85
you're going to
affect your immune system.
00:24:52.89\00:24:54.82
And frequently
anything going on with the skin
00:24:55.89\00:25:00.80
is coming from the bowel.
00:25:01.40\00:25:02.73
You know, your psoriasis
and all that kind of stuff,
00:25:04.27\00:25:06.74
usually, you've got an
inflammatory response in the
00:25:06.77\00:25:08.90
bowel that we're
not taking care of,
00:25:08.94\00:25:10.57
that we need to look at.
00:25:11.07\00:25:12.47
Otherwise, we're missing things.
00:25:12.87\00:25:14.41
Brett, do you see
any association between
00:25:14.44\00:25:16.71
food intolerances and pain?
00:25:16.75\00:25:20.68
Absolutely.
00:25:21.42\00:25:22.75
Usually, it has to do
with how food allergies
00:25:22.78\00:25:26.49
can trigger
chronic inflammation.
00:25:26.52\00:25:28.39
And I think it's really
important for my patients
00:25:28.92\00:25:32.13
to be tested for food allergies.
00:25:32.16\00:25:34.33
You know, a lot of
patients that I see come in, and
00:25:34.36\00:25:36.40
they've seen ten other doctors
who can't seem to figure out
00:25:36.43\00:25:40.74
what's going on with them?
00:25:40.77\00:25:42.10
You know, they've got
this generalized body pain,
00:25:42.27\00:25:44.21
this fibromyalgia, these
achy joints, these achy muscles.
00:25:44.31\00:25:47.51
And a lot of times it
can be a food allergy.
00:25:47.64\00:25:50.05
And we figure out
exactly what they're allergic to
00:25:50.08\00:25:52.81
and get them, you
know, on a better diet
00:25:52.91\00:25:56.62
that's suited better for them.
00:25:57.09\00:25:59.02
And a lot of times
their chronic pain goes away.
00:25:59.05\00:26:01.32
Chronic pain going away
in response to elimination of
00:26:01.92\00:26:05.73
certain foods in the diet?
00:26:05.76\00:26:07.13
That's right.
00:26:07.16\00:26:08.50
I put my patients on
elimination diets as well
00:26:08.53\00:26:10.83
to see if food intolerances are
contributing to their symptoms.
00:26:10.87\00:26:14.10
It can be a very informative
and effective approach in
00:26:14.37\00:26:17.57
individuals who are struggling
with chronic inflammation.
00:26:17.61\00:26:20.11
Inflammation plays a role
in some auto-immune diseases.
00:26:20.48\00:26:24.15
For example, in
rheumatoid arthritis.
00:26:24.18\00:26:26.61
We performed a study in
people with rheumatoid arthritis
00:26:26.72\00:26:31.19
and we put them on a
plant-based diet for 16 weeks.
00:26:31.49\00:26:36.26
It was a low fat plant-based
diet that also eliminated
00:26:36.36\00:26:40.20
some of the foods that may
be problematic for some people,
00:26:40.23\00:26:43.60
such as soy foods,
gluten-containing grains,
00:26:43.63\00:26:47.64
and other foods that may cause
some problems to some people.
00:26:47.67\00:26:51.17
And after 16 weeks of this
plant-based elimination diet,
00:26:51.61\00:26:57.58
the pain levels
decreased, and also the symptoms
00:26:58.01\00:27:04.32
in rheumatoid
arthritis, such as the number of
00:27:05.02\00:27:08.26
swollen joints, for example.
00:27:08.29\00:27:10.29
Now it's not only about numbers.
00:27:10.79\00:27:13.16
It's also about
the quality of life.
00:27:13.19\00:27:15.43
For example, some of the study
participants in the beginning
00:27:15.63\00:27:18.53
of the study were not
able to tie their shoe laces.
00:27:18.57\00:27:21.57
And after only a few
weeks on a plant-based diet,
00:27:22.00\00:27:24.77
they were able to do it.
00:27:24.81\00:27:26.17
They were able to do,
you know, regular activities
00:27:26.21\00:27:30.11
that they were not
able to perform before.
00:27:30.15\00:27:32.35
So when we're talking
about reduction in pain
00:27:32.65\00:27:36.65
and in swelling, we're talking
about real quality of life
00:27:36.69\00:27:41.02
and what we can do
on an everyday basis.
00:27:41.06\00:27:44.13
Seems like it would be a
good idea to take an honest
00:27:44.49\00:27:46.59
look at our lives.
00:27:46.63\00:27:47.96
Not with shame and blame.
00:27:48.00\00:27:49.33
Just to be willing to identify
potential inflammation igniters.
00:27:49.36\00:27:52.17
I know some of the
content of these videos may be
00:27:52.43\00:27:54.37
challenging, but hang in there.
00:27:54.40\00:27:56.04
It can get complicated, but that
is because you're complicated.
00:27:56.07\00:27:59.07
I'm complicated too.
00:27:59.11\00:28:00.54
But the learning and the
transformation of that knowledge
00:28:00.58\00:28:02.91
into practice will be worth it.
00:28:02.94\00:28:04.88
There's nothing like
living life in a healthy body.
00:28:04.91\00:28:07.78
It's what you were made for.
00:28:07.82\00:28:09.28