I would not feel safe living
in a home with damaged walls.
00:00:01.36\00:00:04.90
Trust me, I leave those
kinds of repairs to my husband.
00:00:05.20\00:00:07.80
But if I had to, I'd learn
real quick, how to patch it up.
00:00:07.84\00:00:10.91
I'm Rise, you host
through these programs.
00:00:11.17\00:00:12.87
And in our last episode
we learned that our gut wall
00:00:12.91\00:00:15.98
can become damaged.
00:00:16.01\00:00:17.35
And I hope that
today you're motivated
00:00:17.38\00:00:19.21
to learn how to repair it.
00:00:19.25\00:00:20.62
Welcome back to Made for Health.
00:00:36.13\00:00:38.30
Today is part two of
a very important topic.
00:00:38.50\00:00:41.77
In our last episode, we learned
that the gut has a border,
00:00:41.97\00:00:45.11
and that it's composed
of different checkpoints
00:00:45.14\00:00:47.71
which includes the
community of bacteria that live
00:00:47.74\00:00:50.45
in our gut, a mucus layer,
and an intestinal wall composed
00:00:50.48\00:00:54.32
of individual
cells that, like bricks,
00:00:54.35\00:00:57.05
are tightly joined together.
00:00:57.09\00:00:58.75
We learned that 70%
of our immune system
00:00:59.05\00:01:01.39
is stationed here,
and it too functions
00:01:01.42\00:01:05.03
as part of the border patrol.
00:01:05.06\00:01:06.93
This wall is simply not
there to keep everything out.
00:01:07.63\00:01:11.20
No, it's a place of
interaction and communication
00:01:11.23\00:01:14.80
between the immune
system and the nervous system,
00:01:14.84\00:01:17.51
and what's going on in the gut.
00:01:17.54\00:01:19.57
What's taking place
here has system-wide effects.
00:01:20.01\00:01:23.51
And when we don't
have a strong border,
00:01:23.91\00:01:25.95
we develop leaky gut
which can promote different
00:01:25.98\00:01:28.88
chronic disease conditions.
00:01:28.92\00:01:30.52
Inflammation and
food sensitivities.
00:01:30.55\00:01:33.29
Well, today we're going
to focus on what we can do
00:01:33.49\00:01:36.16
to secure the border.
00:01:36.26\00:01:37.59
It begins with
cleaning up our diet.
00:01:38.33\00:01:41.10
That's the key.
00:01:41.13\00:01:42.46
We need to avoid
the obvious things
00:01:42.50\00:01:46.17
that we understand
tend to promote leaky gut.
00:01:46.47\00:01:49.74
So that's why I immediately
tell my patients to avoid
00:01:49.77\00:01:53.41
things like dairy products
which are the most common
00:01:53.44\00:01:56.88
cause of that inflammation.
00:01:57.18\00:01:59.28
But in that
process, clean up your diet.
00:01:59.31\00:02:02.55
Which we need to do
for other reasons anyway.
00:02:02.58\00:02:04.99
And when we start getting
in plenty of the key nutrients
00:02:05.42\00:02:10.63
from green leafy vegetables,
and colorful vegetables,
00:02:10.66\00:02:15.26
and fruits, and so forth, we're
actually getting molecules,
00:02:15.30\00:02:21.60
phytochemicals into our body
00:02:21.64\00:02:23.94
that change the
way the genes work.
00:02:23.97\00:02:26.78
In fact, what's interesting
about colorful foods,
00:02:27.31\00:02:30.55
the very pigments of
fruits and vegetables,
00:02:30.58\00:02:35.18
the colors themselves,
are epigenetically active.
00:02:35.22\00:02:41.32
Meaning that they will
literally change the way
00:02:41.36\00:02:43.93
our genes work for good.
00:02:43.96\00:02:46.13
Now, if we use
other colors in our diet,
00:02:46.63\00:02:49.03
like colors from
Skittles and Fruit Loops,
00:02:49.23\00:02:52.13
and you know, all these
wonderful colors that are
00:02:52.17\00:02:54.47
artificial, we're
actually turning on
00:02:54.50\00:02:57.87
the disease-causing
genes and turning off
00:02:57.91\00:03:01.08
the genes that promote healing.
00:03:01.11\00:03:02.94
And the immune system is
built to go in and repair,
00:03:02.98\00:03:06.01
but it's just this, you know,
because it's pro-inflammatory
00:03:06.21\00:03:09.88
because of the food you
are eating, you have this
00:03:09.92\00:03:11.92
chronic low burn and
it's not able to ever resolve
00:03:11.95\00:03:16.83
and fix the problem.
00:03:17.26\00:03:18.59
So you just have to
remove the inflammatory
00:03:18.63\00:03:22.96
triggers that are continuing to
keep that inflammation running.
00:03:23.00\00:03:26.20
As soon as you can break
that cycle, then it allows
00:03:26.30\00:03:29.04
everything to
return back to normal.
00:03:29.07\00:03:31.07
When digestion is not optimal,
when there's some dysfunction
00:03:31.71\00:03:35.51
in the process of digestion,
that leads to inflammation.
00:03:35.54\00:03:39.75
It could be
unhealthy food being consumed,
00:03:40.35\00:03:43.89
it could be
consuming alcoholic beverages,
00:03:43.99\00:03:46.96
it could be
consuming sugary products.
00:03:47.59\00:03:50.86
That leads to an inflammatory
process that then actually
00:03:50.96\00:03:54.36
opens up the border.
00:03:54.40\00:03:56.67
Literally, it opens
up, and we refer to it as
00:03:56.83\00:04:00.37
increased
intestinal permeability.
00:04:00.40\00:04:03.20
It's oftentimes
referred to leaky gut syndrome.
00:04:03.44\00:04:06.81
If I were to ask you if
I could buy you a drink,
00:04:07.21\00:04:10.08
a drink that is toxic
to your liver and brain,
00:04:10.41\00:04:13.15
raises estrogen levels and
decreases testosterone in men,
00:04:13.18\00:04:17.22
that it would relax you
temporarily, but gives you
00:04:17.52\00:04:21.06
anxiety in the long run, it will
thin the The neocortex layer of
00:04:21.09\00:04:25.26
your brain, and we're talking
your gray matter where higher
00:04:25.29\00:04:28.06
order brain functions occur,
will hurt the quality of your
00:04:28.10\00:04:31.67
sleep, increase your risk
of cancer, breast cancer, colon
00:04:31.93\00:04:35.20
cancer, disrupt your gut
microbiota and promote leaky
00:04:35.47\00:04:38.97
gut, you want some?
00:04:39.07\00:04:40.44
That's alcohol.
00:04:40.74\00:04:42.11
Yet you hear all the
time. how a glass of red wine
00:04:43.01\00:04:45.91
is good for the heart.
00:04:45.95\00:04:47.52
But what about the gut?
00:04:47.55\00:04:49.05
The typical chronic
pattern of an evening drink
00:04:49.08\00:04:51.59
or weekend drinks is
enough to negatively disrupt the
00:04:51.62\00:04:54.96
community of microbes
that live inside the gut.
00:04:54.99\00:04:58.16
Alcohol kills all kinds of
germs, including our good guys.
00:04:58.46\00:05:02.56
And it tears down our
borders, promoting leaky gut,
00:05:02.66\00:05:06.03
and leaky
blood-brain barrier to.
00:05:06.07\00:05:08.37
Other things that can
cause significant damage
00:05:09.34\00:05:12.34
to the intestinal
border are toxins of any kind.
00:05:12.37\00:05:17.48
Whether they are environmental
toxins from glyphosate,
00:05:17.81\00:05:20.82
from herbicides or pesticides,
or other industrial toxins
00:05:20.85\00:05:25.45
that are just in our water.
00:05:25.49\00:05:27.09
That's why I always recommend
that is when we consume water
00:05:27.12\00:05:30.49
for cooking or
drinking, that it be filtered
00:05:30.53\00:05:33.43
through a good filtration system
to limit the exposure to toxins.
00:05:33.46\00:05:38.13
Because toxins are everywhere.
00:05:38.17\00:05:39.57
And these toxins will
damage the intestinal border
00:05:39.60\00:05:44.44
and create an inflammatory
process, and inflammation
00:05:44.47\00:05:48.94
we think of as swelling,
it increases that permeability
00:05:48.98\00:05:53.95
of other things
into the bloodstream,
00:05:53.98\00:05:56.58
including those very toxins.
00:05:56.62\00:05:58.39
And more and more of
us are aware that we are
00:05:58.42\00:06:02.49
genetically
susceptible to those toxins.
00:06:02.52\00:06:04.89
And so that's why I'm a big
advocate of helping my patients
00:06:04.93\00:06:08.96
learn what their
genetic susceptibilities are
00:06:09.00\00:06:12.43
through genetic testing, which
is actually very inexpensive
00:06:12.47\00:06:17.07
through 23andMe.com.
00:06:17.11\00:06:18.97
And you can then use other
websites like MTHFRsupport.com
00:06:19.87\00:06:25.95
to upload all the raw
data files of your genes
00:06:26.21\00:06:30.29
into that, and you
get a 50-page document
00:06:30.32\00:06:32.49
that talks about
categories of gene problems.
00:06:32.52\00:06:36.62
And then you need to talk
with somebody that knows how to
00:06:37.03\00:06:39.43
interpret genetics into a
clinical practice setting.
00:06:39.46\00:06:43.03
The triggers for leaky
gut are chronic conditions
00:06:43.87\00:06:48.00
such as obesity
and type 2 diabetes.
00:06:48.04\00:06:50.64
But also the
high fat western diet,
00:06:50.91\00:06:54.08
which may contribute
to this condition within a
00:06:54.28\00:06:57.95
short period of time,
within only a few days.
00:06:57.98\00:07:01.25
The lipopolysaccharide
concentrations will increase
00:07:01.48\00:07:05.95
in the bloodstream within only
a few days on a western diet.
00:07:06.25\00:07:10.26
Okay, so remember, we
talked about lipopolysaccharides
00:07:11.16\00:07:14.96
or LPS in a previous episode.
00:07:15.00\00:07:17.53
We learned that it's an
endotoxin, and toxin that
00:07:17.73\00:07:20.80
comes from within.
00:07:20.84\00:07:22.17
It's actually a fragment
of bacteria that can promote
00:07:22.47\00:07:24.97
leaky gut, seeps through the
broken wall in increased amounts
00:07:25.01\00:07:28.98
and end up in your blood.
00:07:29.01\00:07:30.75
Researchers have observed
a direct association of LPS
00:07:31.55\00:07:35.38
with elevated
cholesterol levels.
00:07:35.42\00:07:37.19
I mean, you can take a statin
to reduce your cholesterol,
00:07:37.22\00:07:39.65
but it won't heal your
gut or your gums to reduce LPS
00:07:39.95\00:07:43.39
in the blood.
00:07:43.43\00:07:44.76
LPS is also
associated with hypertension,
00:07:44.79\00:07:47.66
insulin
resistance, type 2 diabetes,
00:07:47.70\00:07:50.17
and it's been found to promote
00:07:50.20\00:07:51.53
hardening of the
arteries as well.
00:07:51.57\00:07:53.00
And did you catch that it took
only a few days of "SADness,"
00:07:53.67\00:07:57.27
or a Standard American
Dietness, for LPS to increase?
00:07:57.47\00:08:02.04
No bueno.
00:08:02.48\00:08:03.81
The good news is
that this is reversible.
00:08:03.98\00:08:06.31
If we stop consuming the high
fatty diet and we transition
00:08:06.92\00:08:12.82
to a plant-based diet,
which is not only low in fat,
00:08:12.85\00:08:16.52
but also the proportion of
the good fats are much better,
00:08:16.56\00:08:21.20
and also it's rich in
fiber and antioxidants.
00:08:21.50\00:08:25.73
It will help secure
the border is much better.
00:08:26.03\00:08:28.87
And so that's why we want to
choose widely from what nature
00:08:29.07\00:08:33.38
has provided for us from the
green leafies and the colorful
00:08:33.41\00:08:36.64
fruits and vegetables, and
then whole grains, and so forth.
00:08:36.68\00:08:40.72
Those foods provide
the basis for healing
00:08:40.75\00:08:44.75
of the gut ultimately.
00:08:44.85\00:08:46.89
You may be asking what
he means by green leafies.
00:08:47.66\00:08:50.73
Or you may be
wondering how to eat them.
00:08:50.76\00:08:53.33
Green leafies are the
most under-consumed food
00:08:53.60\00:08:56.60
in all age groups.
00:08:56.63\00:08:58.40
Most of us need to be super
intentional in order to get
00:08:58.43\00:09:01.47
them inside of us.
00:09:01.50\00:09:02.84
You can eat them raw,
cooked, or you can try them in
00:09:02.87\00:09:06.27
liquid form, which
is one of my favorites.
00:09:06.31\00:09:08.38
There's also powdered greens.
00:09:08.41\00:09:09.81
Any way you can get them
in you will promote healing.
00:09:09.84\00:09:12.88
One of my favorite ways to drink
them is by getting power greens,
00:09:13.08\00:09:17.05
frozen mango, lime
juice, ginger, dates.
00:09:17.09\00:09:21.79
Did I forget anything? Water.
00:09:22.16\00:09:24.46
You blend that up.
It's so delicious, trust me.
00:09:24.49\00:09:27.86
And then in some cases I
have my patients take some
00:09:30.00\00:09:34.04
glutamine powder, an
amino acid glutamine,
00:09:34.07\00:09:37.84
that becomes the main element to
heal the inner lining cells of
00:09:38.04\00:09:44.45
the digestive tract so that the
border wall can be optimized.
00:09:44.48\00:09:49.42
So that the border of
the intestines to the blood
00:09:49.45\00:09:52.45
can be working properly.
00:09:52.49\00:09:54.52
So that the right things get in,
and toxins and foods that are
00:09:54.56\00:09:58.03
not properly digested
don't get into the bloodstream.
00:09:58.06\00:10:01.80
Aloe Vera is incredibly
good for shutting down
00:10:02.43\00:10:05.27
inflammation in the bowel.
00:10:05.30\00:10:06.63
So we use a lot of aloe vera.
00:10:06.94\00:10:08.57
You will find that
certain probiotics are better
00:10:10.31\00:10:13.27
than others depending
on a person's microbiome.
00:10:13.31\00:10:15.64
Glutamine, aloe
vera; great suggestions.
00:10:16.88\00:10:19.78
But they're not magic bullets.
00:10:19.81\00:10:21.58
But they can definitely be
a part of a holistic strategy
00:10:21.62\00:10:25.05
to build up the border.
00:10:25.09\00:10:26.55
And that's the whole
point of our lifestyle
00:10:27.56\00:10:30.56
pain management approach.
00:10:30.59\00:10:32.56
So we try to
minimize the use of opioids
00:10:32.93\00:10:37.27
as much as we possibly can.
00:10:37.30\00:10:38.93
I mean, obviously, it all
boils down to quality of life.
00:10:38.97\00:10:42.07
And a lot of these people
suffer from severe chronic pain.
00:10:42.44\00:10:47.34
And opioids have their place.
00:10:47.38\00:10:48.91
I don't want to give you
the impression that opioids
00:10:48.94\00:10:51.35
do not have their place.
00:10:51.38\00:10:52.71
They definitely
have their place.
00:10:52.75\00:10:54.08
But you want to try
to maximize functionality
00:10:54.12\00:10:56.89
and minimize side
effects as much as possible.
00:10:57.09\00:11:00.36
So number one, we try to
treat the pain using the lowest
00:11:00.39\00:11:05.26
dose of opioids possible so
as to cause the least amount of
00:11:05.29\00:11:09.30
impact on the gut.
00:11:09.33\00:11:10.70
But after that, these
people who have to remain
00:11:12.77\00:11:16.10
on these
medications, we try to minimize
00:11:16.14\00:11:19.41
the impact by
focusing on their lifestyle.
00:11:19.44\00:11:21.71
Like a good bowel
program, making sure they get
00:11:22.14\00:11:25.35
plenty of fluid,
plenty of hydration,
00:11:25.38\00:11:28.68
and minimizing their
depression and anxiety
00:11:29.48\00:11:32.82
which can, of
course affect the gut.
00:11:32.85\00:11:35.36
And just helping them
to eat a healthy diet.
00:11:36.76\00:11:39.73
You know, once again, a
whole foods plant-based diet
00:11:40.26\00:11:44.30
is the very best
diet for these patients.
00:11:44.33\00:11:46.27
And by intentionally including
foods that are anti-inflammatory
00:11:46.30\00:11:51.24
and avoiding foods
that are pro-inflammatory
00:11:51.27\00:11:54.24
that could possibly
worsen the leaky gut
00:11:54.28\00:11:56.95
we can actually
help the overall picture.
00:11:56.98\00:11:58.98
I know it's a process.
00:11:59.18\00:12:00.75
And I think if you talk
to certain practitioners
00:12:00.78\00:12:04.62
they would probably tell you
to give yourself 3 to 6 months
00:12:04.65\00:12:07.79
to kind of rebuild.
00:12:07.82\00:12:09.16
What you need to do is you
need to take away the insults,
00:12:09.19\00:12:11.79
you need to provide
the nourishment and the
00:12:12.16\00:12:15.66
reduction of stress
and all these things
00:12:15.70\00:12:17.13
that allow it to heal.
00:12:17.17\00:12:18.53
And then at that point,
there might be some foods
00:12:18.97\00:12:21.10
and some different things that
you were having trouble handling
00:12:21.14\00:12:24.64
when you had the leaky gut
that now you can reintroduce
00:12:24.67\00:12:27.04
and you can tolerate
after 3 to 6 months of healing.
00:12:27.08\00:12:30.35
Once you're healed, then your
body can handle those things
00:12:30.38\00:12:33.95
and you don't have
those broken bridges.
00:12:33.98\00:12:36.02
And you're not
presenting abnormal things
00:12:36.05\00:12:37.85
to your immune system,
and so now you can tolerate
00:12:37.89\00:12:40.19
foods that maybe before
you weren't able to tolerate.
00:12:40.22\00:12:42.89
So there's a big difference
between food allergies
00:12:42.92\00:12:45.13
and food sensitivities.
00:12:45.16\00:12:46.53
So the food sensitivities
really is about the leaky gut.
00:12:46.83\00:12:49.63
And you're getting sensitive to
certain foods, the immune system
00:12:50.00\00:12:53.80
is seeing and kind of responding
to, and it's a different kind of
00:12:53.84\00:12:56.74
a response than you would like
a full on allergy, true allergy,
00:12:56.77\00:13:01.58
that can be life-threatening.
00:13:01.61\00:13:02.98
So people have a ton of food
sensitivities that can be healed
00:13:03.01\00:13:07.18
through removing
the insults to the gut,
00:13:07.22\00:13:09.65
allowing it a time to repair,
and reintroducing some of those
00:13:09.85\00:13:13.15
foods that normally you
wouldn't be able to tolerate,
00:13:13.19\00:13:15.66
but now you can
because you've healed.
00:13:15.69\00:13:17.63
Eventually the
patient will clear up.
00:13:18.96\00:13:22.33
It's an incredible thing.
00:13:22.53\00:13:24.03
Because suddenly they
feel like they're dying.
00:13:24.07\00:13:26.30
And once they get that gut
back, their energy is back,
00:13:27.04\00:13:30.81
their mentation
is back, everything.
00:13:30.84\00:13:32.87
You know, the
difference is huge.
00:13:32.91\00:13:35.84
Interesting that he
said mentation comes back.
00:13:36.34\00:13:38.88
He's talking
about mental activity,
00:13:38.98\00:13:40.75
brains, our
smarts, making a comeback.
00:13:40.78\00:13:43.45
That's because the
gut and the brain have a
00:13:43.72\00:13:45.42
very intimate relationship.
00:13:45.45\00:13:47.36
As an example, did you know
that research has demonstrated
00:13:47.56\00:13:50.53
The connection between leaky gut
and leaky blood-brain barrier?
00:13:50.56\00:13:54.53
So the gut-brain barrier
and the blood-brain barrier
00:13:55.16\00:13:57.57
They are similar because
it consists of tight junctions
00:13:57.60\00:14:01.10
between cells that does not
allow the seepage of material
00:14:01.14\00:14:05.64
from one aspect of the
gut into the circulation.
00:14:05.67\00:14:08.51
And the same goes in the brain.
00:14:08.54\00:14:10.38
I'll start with the
blood-brain barrier.
00:14:10.41\00:14:12.28
The blood-brain barrier is
essentially what hermetically
00:14:12.58\00:14:15.78
seals our brain
from outside factors.
00:14:15.82\00:14:19.15
It is so picky.
00:14:19.19\00:14:22.42
It only allows very, very
select substances to go through.
00:14:22.46\00:14:26.53
And I think that's a
very important concept
00:14:26.56\00:14:28.70
for people to
understand at home.
00:14:28.73\00:14:30.37
Because, you know, we
have all this information about
00:14:30.40\00:14:34.27
vitamin concoctions,
and different kinds of fads,
00:14:34.90\00:14:38.47
and nutraceuticals, and
nootropics that are being
00:14:38.51\00:14:42.11
introduced, saying
this is actually good
00:14:42.14\00:14:44.05
and it will go into the
brain, and so on and so forth.
00:14:44.08\00:14:46.45
It's really important to
understand that the brain
00:14:46.65\00:14:48.52
doesn't really allow a
lot of things to pass through
00:14:48.55\00:14:51.05
that tight junction.
00:14:51.09\00:14:52.82
And specifically when
it comes to fat, you know,
00:14:53.39\00:14:56.56
they say that because
the brain is made out of fat,
00:14:56.59\00:14:59.66
we need to eat a lot of fat
because it's important for it.
00:14:59.69\00:15:02.23
No, saturated
fat doesn't even pass
00:15:02.26\00:15:04.57
through the blood-brain barrier.
00:15:04.67\00:15:06.00
All it does is it
damage to the blood vessels
00:15:06.03\00:15:08.77
and the capillaries
which are so sensitive.
00:15:08.80\00:15:11.71
So a healthy blood-brain
barrier is one that is selective
00:15:12.14\00:15:17.18
and it's very, very intact.
00:15:17.21\00:15:18.88
Once that gets damaged
over time with inflammation,
00:15:18.91\00:15:22.45
with oxidation, with
lipid and glucose dysregulation
00:15:22.48\00:15:25.52
that Dean was talking
about earlier, it becomes porous
00:15:25.55\00:15:28.89
and you see the
deposition of heavy metals,
00:15:28.92\00:15:31.96
of bacteria, of viruses,
of parasites into the brain.
00:15:31.99\00:15:35.00
And that is a serious condition
that needs very quick treatment.
00:15:35.03\00:15:39.67
The same applies
for the gut as well.
00:15:40.40\00:15:41.97
If the gut is exposed to noxious
agents, whether there are,
00:15:42.00\00:15:46.81
you know, parasites
or bacteria that are not
00:15:46.84\00:15:50.28
from the gut, that they do
not belong in our microbiome
00:15:51.68\00:15:55.25
and they're introduced in
some way, they get damaged.
00:15:55.28\00:15:58.42
And the most important thing
that causes damage is food.
00:15:58.62\00:16:01.62
Processed foods
and unhealthy foods.
00:16:02.52\00:16:04.69
Foods that are very
high in saturated fats,
00:16:04.73\00:16:07.86
and salt and sugar, they
tend to damage the gut barrier.
00:16:07.90\00:16:12.37
And so you see seepage of
unwanted products into the
00:16:12.40\00:16:16.50
circulation, which in turn
affects the rest of our systems.
00:16:16.54\00:16:19.97
Now the gut is
external to our body, right?
00:16:20.34\00:16:24.41
The intestine is external.
00:16:24.45\00:16:25.81
When that seepage happens,
when that leakage happens,
00:16:25.91\00:16:28.15
things go inside the
body where they don't belong.
00:16:28.18\00:16:31.59
And they go in the
body on a chronic basis.
00:16:31.62\00:16:34.66
Which means that the body has to
react to it on a chronic basis.
00:16:35.02\00:16:38.19
So, imagine that inflammation
that we were talking about
00:16:38.23\00:16:40.50
being bad, imagine
that weeks, months, years,
00:16:40.53\00:16:45.50
that's
significant damage over time.
00:16:45.53\00:16:48.34
Not just the leakage
itself, but the body's response
00:16:48.37\00:16:51.51
to that leakage over time
is incredibly destructive.
00:16:51.54\00:16:54.34
And it started because we
put certain things in our body
00:16:54.38\00:16:57.65
that damages the
blood-brain barrier,
00:16:57.95\00:17:00.98
sorry, the gut
microbiome and the connections,
00:17:01.28\00:17:04.49
the tight junctions
that separate the external
00:17:04.52\00:17:06.92
from the internal.
00:17:06.96\00:17:08.29
It's so critical for us
to know that can happen.
00:17:08.72\00:17:12.59
And as Ayesha beautifully
put it, to know that we have
00:17:12.79\00:17:15.70
the capacity to actually
reverse that and heal it.
00:17:15.73\00:17:19.73
Yes, that is so critical.
00:17:20.94\00:17:23.51
Have you experienced it?
00:17:23.54\00:17:24.97
The capacity to
actually reverse and heal.
00:17:25.01\00:17:27.84
That's redemption, restoration,
renewal at a cellular level.
00:17:28.04\00:17:32.81
I'm a believer in it.
00:17:32.85\00:17:34.52
I have a lot of
admiration for the Sherzais.
00:17:34.55\00:17:36.95
Both neuroscientists who
understand the interconnectivity
00:17:36.99\00:17:41.09
of the brain and body, and
how gut health and nutrition
00:17:41.12\00:17:44.63
have a major
impact on brain health.
00:17:44.83\00:17:47.40
When it comes to
nutrition and brain health,
00:17:48.03\00:17:51.37
there's really no shortage
of evidence that a diet that
00:17:51.40\00:17:56.91
is either plant exclusive,
plant-based, or at least
00:17:56.94\00:18:02.74
plant predominate is
the best diet for the brain.
00:18:02.78\00:18:06.05
We've had studies
from different universities
00:18:06.61\00:18:09.28
in different
countries on dietary patterns,
00:18:09.32\00:18:11.75
and there is such beautiful
data available that show,
00:18:12.19\00:18:16.86
and they've done an
amazing job of looking at
00:18:17.49\00:18:20.46
large populations eating
a particular kind of diet,
00:18:20.50\00:18:23.93
and followed them
over many, many years.
00:18:23.97\00:18:25.83
So it's not just a short period
of time when people start eating
00:18:25.87\00:18:28.47
greens and blueberries, and
then testing them right after.
00:18:28.50\00:18:30.77
No, we have plenty of
data, long-term perspective
00:18:30.81\00:18:34.21
studies have shown that
when people add more fruits,
00:18:34.24\00:18:38.58
vegetables, whole grains, nuts,
and seeds, beans, and legumes,
00:18:38.61\00:18:41.82
and get rid of saturated fats
which is the type of fat that is
00:18:42.75\00:18:45.99
associated with inflammation,
get rid of sugary beverages,
00:18:46.02\00:18:49.92
get rid of processed
and refined carbohydrates
00:18:49.96\00:18:53.19
in the form of white
bread, white rice, white pasta,
00:18:53.23\00:18:55.86
or anything that is refined,
and obviously junk food,
00:18:55.90\00:18:58.97
that they have the least
risk for Alzheimer's disease,
00:18:59.17\00:19:03.10
other dementias,
stroke, cardiovascular disease,
00:19:03.14\00:19:07.01
cancer,
diabetes, high cholesterol,
00:19:07.04\00:19:10.25
high blood pressure, so
many other vascular risk factors
00:19:10.28\00:19:13.21
that are related to the
outcome of these diseases.
00:19:13.25\00:19:15.65
So it's very clear.
00:19:16.12\00:19:18.55
And diet versus diet is just
a variation of the same theme.
00:19:18.59\00:19:23.32
Eat more plants.
00:19:23.36\00:19:25.43
And so, we want to be
honest with our patients
00:19:25.46\00:19:28.46
and with our
communities, and we say,
00:19:28.50\00:19:30.23
"Yes, you are in your
journey. We are with you.
00:19:30.57\00:19:34.14
We see you, we see your
impediments and limitations,
00:19:34.17\00:19:37.47
and we're all on a
journey towards that optimal.
00:19:37.77\00:19:40.38
But the optimal is a
whole food plant-based diet."
00:19:40.41\00:19:43.04
There are studies.
00:19:43.08\00:19:44.41
So let's go over some
of those amazing studies.
00:19:44.45\00:19:46.48
One of those is here in
the Adventist Health study
00:19:46.51\00:19:48.78
where repeatedly
we've seen that people who
00:19:49.48\00:19:51.85
are more plant predominant,
be it vegetarian or vegan,
00:19:51.89\00:19:55.72
they live longer, they have
much lower risk of diabetes,
00:19:55.76\00:20:01.10
much lower risk of cancer, much
lower risk of heart disease.
00:20:01.46\00:20:05.37
And we actually
saw risk of dementia.
00:20:05.83\00:20:08.57
We did an abstract that
showed that people who are
00:20:08.60\00:20:13.48
plant predominant
were significantly lower
00:20:13.51\00:20:16.68
risk of cognitive decline.
00:20:16.71\00:20:18.18
What do we mean by a
whole food plant based diet?
00:20:18.38\00:20:21.48
Well, a plant-based diet
does not have to fall into the
00:20:21.52\00:20:24.55
category of
vegetarian, or vegan, or keto.
00:20:24.59\00:20:28.12
It's one in which the majority
of food you eat comes from
00:20:28.16\00:20:31.33
whole foods, not
processed, not refined.
00:20:31.36\00:20:34.46
We're talking about a diet that
is centered around vegetables,
00:20:34.70\00:20:37.70
and fruits, beans,
whole grains, nuts, and seeds.
00:20:37.73\00:20:41.70
We hear a lot about how,
since the brain is largely fat,
00:20:42.04\00:20:45.91
we need to eat a lot of fat.
00:20:45.94\00:20:47.48
And this is Dr. Dean Sherzai'
s response to that topic.
00:20:47.78\00:20:51.01
No, the brain doesn't need fat.
00:20:51.05\00:20:52.38
The only type of
fat it needs is omega-3,
00:20:52.41\00:20:55.98
which you can get from food.
00:20:56.08\00:20:57.55
Chia, flaxseed, walnuts.
00:20:57.59\00:20:59.72
So that's why lipid
regulation is so critical.
00:20:59.75\00:21:03.86
So we just did two
studies, two big reviews,
00:21:03.89\00:21:07.30
which is about to be published.
00:21:07.56\00:21:09.06
Omega-3 on the developing brain.
00:21:09.43\00:21:11.57
The only fat your
brain needs is omega-3s.
00:21:12.50\00:21:15.84
And omega-3 on the aging brain.
00:21:15.87\00:21:17.54
And in both the
pattern appears to show
00:21:17.57\00:21:19.94
that we need more omega-3s.
00:21:19.97\00:21:21.88
Now, how do you get omega-3?
00:21:21.91\00:21:23.24
You can get it in pill
form. And we're okay with that.
00:21:23.28\00:21:24.85
If people are
worried, get it in a pill form.
00:21:24.88\00:21:26.98
We prefer omega from
algae base, but nonetheless.
00:21:27.62\00:21:32.42
But there are a lot of foods.
00:21:33.05\00:21:34.92
By the way, fish has
been shown to be beneficial.
00:21:34.96\00:21:38.13
We don't eat fish
for multiple reasons.
00:21:38.16\00:21:40.56
One of them is that we worry
that there are toxins in fish
00:21:40.60\00:21:43.06
because they are consumers,
they're concentrators,
00:21:43.10\00:21:46.03
that we're not measuring.
00:21:46.07\00:21:47.57
And we worry about that, yes.
00:21:47.77\00:21:49.64
Besides the mercury and lead.
00:21:49.74\00:21:52.14
But the other problem is that
we are also not getting enough
00:21:52.17\00:21:57.21
omega-3 period.
00:21:57.25\00:21:58.58
The other place you can get
omega-3 at incredible amounts
00:21:58.91\00:22:02.78
and in a clean way is
plants; chia, flaxseed, walnuts.
00:22:03.18\00:22:09.76
Hemp seeds, yeah.
00:22:09.79\00:22:11.19
But you get it in ALA form,
which is the simplest version.
00:22:11.29\00:22:16.77
The body has to
transform ALA to EPA and DHA.
00:22:16.80\00:22:20.27
They say that
it's not efficient.
00:22:20.30\00:22:23.67
There's no such
thing as efficient.
00:22:24.01\00:22:25.61
It does it as much as it
needs to, which is 5 to 10%.
00:22:25.64\00:22:28.68
Around that.
00:22:28.71\00:22:30.05
And if you have two tablespoons,
or even one to two tablespoons
00:22:30.31\00:22:34.05
a day, that's more than enough.
00:22:34.08\00:22:35.82
The one thing you have to
be aware of is that pathway of
00:22:36.75\00:22:39.75
conversion of ALA to EPA
to DHA involves an enzyme
00:22:39.79\00:22:44.53
which also is
involved in omega-6 pathway.
00:22:44.56\00:22:48.23
If you have a lot of omega-6,
which is in fats and foods
00:22:48.26\00:22:51.73
that are processed, and in
meats, then you're going to
00:22:51.77\00:22:54.00
interfere with that transfer.
00:22:54.20\00:22:55.74
Therefore, you have to be extra
aware of what you're eating.
00:22:56.14\00:22:59.07
The other thing is if
you are drinking alcohol,
00:22:59.11\00:23:00.81
the liver is going to be
affected, it will be affected.
00:23:01.01\00:23:03.51
But if you're not
drinking a lot of alcohol,
00:23:03.55\00:23:05.95
and you're not
eating processed foods,
00:23:05.98\00:23:07.75
you have plenty
of omega-3, DHA, EPA
00:23:07.95\00:23:11.59
because the body has no problem
converting that for yourself
00:23:11.62\00:23:15.29
in a healthy, clean way.
00:23:15.32\00:23:16.66
I really want to discuss
this topic more with you,
00:23:17.66\00:23:19.96
but I think we're going to have
to save it for another program
00:23:20.00\00:23:22.36
when we have more time.
00:23:22.40\00:23:23.87
But basically, our
over consumption of certain
00:23:24.07\00:23:26.53
kinds of fats found in
vegetable oils, chicken,
00:23:26.57\00:23:29.54
dairy can hinder our
ability to get the most
00:23:29.57\00:23:32.34
out of omega-3-rich foods.
00:23:32.37\00:23:34.44
So the practical takeaway would
be to reduce omega-6-rich foods
00:23:34.64\00:23:38.95
and increase the omega-3s.
00:23:38.98\00:23:40.98
I know it may seem like we
are a little off the topic of
00:23:41.75\00:23:44.65
securing the border
in the gut and brain,
00:23:44.69\00:23:47.22
but not by much.
00:23:47.26\00:23:48.86
It is an amazing cascade
of events that what we eat
00:23:48.89\00:23:52.36
affects the microbiome,
which in turn influences
00:23:52.39\00:23:55.50
and impacts the blood-brain
barrier, which is supposed to
00:23:55.53\00:23:58.60
protect us from some of
those unwanted elements that are
00:23:58.63\00:24:01.30
seeping through and
igniting our immune system,
00:24:01.34\00:24:03.87
turning on the
inflammatory response,
00:24:03.91\00:24:05.87
which can become chronic.
00:24:05.91\00:24:07.51
And then we get a
whole host of conditions
00:24:07.54\00:24:09.48
that may seem unrelated.
00:24:09.51\00:24:10.98
We have this very myopic
approach to Alzheimer's disease.
00:24:11.91\00:24:17.59
I'm going to stick to
Alzheimer's disease because
00:24:17.95\00:24:19.85
you know, that's a
really good example,
00:24:19.89\00:24:21.92
but this concept is
applicable to so many other
00:24:22.12\00:24:24.36
conditions in the body as well.
00:24:24.39\00:24:26.03
To the best of our knowledge
today, Alzheimer's is not just
00:24:26.53\00:24:30.50
one disease, it's
not one disease process.
00:24:30.53\00:24:33.13
It can happen because of so many
different processes that are
00:24:33.17\00:24:36.47
going on in the brain.
00:24:36.50\00:24:37.91
And we're still in the process
of discovering these processes.
00:24:37.94\00:24:41.54
And one of the
reasons why we are so behind,
00:24:41.58\00:24:45.51
as far as treatment
research is concerned
00:24:45.55\00:24:48.82
for this devastating disease,
is because for decades and
00:24:48.85\00:24:51.95
decades, you know,
scientists, bless their hearts,
00:24:51.99\00:24:55.46
they started focusing on one
protein, one molecule approach,
00:24:55.66\00:25:00.66
and you would have all
the scientists trying to throw
00:25:00.70\00:25:04.67
something at that molecule.
00:25:04.70\00:25:06.07
Amyloid beta protein was one
that was studied for decades,
00:25:06.10\00:25:10.31
and then they found tau
proteins and tauopathies,
00:25:10.34\00:25:12.67
things of that
nature, but nobody really
00:25:12.71\00:25:15.38
stood back to look
at the bigger picture.
00:25:15.41\00:25:18.21
So amyloid protein is
the downstream effect.
00:25:18.58\00:25:22.05
It is an end product of so many
things that happen ahead of it.
00:25:22.08\00:25:27.36
And we haven't really been able
to look at the bigger picture.
00:25:27.46\00:25:31.23
Now we understand
that it's not that simple.
00:25:31.26\00:25:34.66
It's quite complicated.
00:25:34.70\00:25:36.03
People can come to Alzheimer's
disease from inflammatory
00:25:36.06\00:25:39.20
processes in the body.
00:25:39.23\00:25:41.74
They can come to it
because of oxidative stress;
00:25:41.77\00:25:44.41
whether it's
food, lack of exercise,
00:25:44.44\00:25:46.24
or other factors in their life.
00:25:46.27\00:25:48.41
It can come to it
because of vitamin deficiency.
00:25:48.44\00:25:50.85
It can come to it
because of head injuries.
00:25:50.88\00:25:53.11
We can get to it because
of exposure to some unwanted,
00:25:53.15\00:25:56.69
you know,
environmental elements.
00:25:56.72\00:25:59.69
So all of the variety of factors
are now being understood.
00:26:00.52\00:26:06.09
And we know that
it's not just one.
00:26:06.29\00:26:09.36
When a person is diagnosed
with dementia or Alzheimer's,
00:26:09.40\00:26:12.23
which is a subtype of dementia,
"Oh, that's where it started."
00:26:12.27\00:26:15.10
No. It started much earlier.
00:26:15.40\00:26:17.77
Now what I'm about
to say might seem like,
00:26:18.04\00:26:19.87
"Oh my goodness,
if it started earlier,
00:26:19.91\00:26:21.31
there's nothing I can do."
00:26:21.34\00:26:22.71
No, the reality is, this amazing
brain is so resilient that
00:26:22.74\00:26:26.38
even late in life or even
right before dementia manifests,
00:26:26.41\00:26:31.35
right before or earlier stages,
00:26:31.39\00:26:33.29
you can actually
reverse the process.
00:26:33.32\00:26:34.86
So let's start with
that positive statement.
00:26:34.89\00:26:36.73
But the damage starts earlier.
And that's important to know.
00:26:37.03\00:26:40.00
Because 20-year-olds and
30-year-olds are difficult
00:26:40.23\00:26:44.20
to shape and direct, as
far as lifestyle change.
00:26:44.23\00:26:48.00
They have the world,
nothing affects them,
00:26:49.37\00:26:51.61
you know, all of that.
00:26:51.64\00:26:52.97
Although I'm very close to
the 20-year-olds, 30-year-olds.
00:26:53.07\00:26:55.44
But nonetheless. Yeah.
00:26:55.48\00:26:56.81
So it's critical for people
to know it starts much earlier.
00:26:56.85\00:27:02.42
And that's empowering.
That's not disempowering.
00:27:02.85\00:27:05.42
You can start later as well.
00:27:05.45\00:27:06.79
But to know that in
your 20's what you do,
00:27:07.06\00:27:10.23
you might not see the effect
because you have what we call,
00:27:10.43\00:27:12.93
cognitive reserve, you have
a bank account you've built,
00:27:12.96\00:27:15.76
and you start drawing
from that bank account.
00:27:15.80\00:27:18.17
And you're not going to see
the effect of that bank account
00:27:18.30\00:27:21.00
empty because you still
have things in the bank account.
00:27:21.04\00:27:23.47
So you don't see
the memory problems yet.
00:27:23.51\00:27:25.31
You might see focus problems.
00:27:25.34\00:27:26.88
You might see
attention problems.
00:27:27.18\00:27:28.58
But they call that, "Oh,
it's ADHD", or it's, "I'm busy,"
00:27:28.64\00:27:32.75
or, "Life is this..."
00:27:32.78\00:27:34.18
No, it might be the fact that
00:27:34.45\00:27:36.28
you're starting to
overwhelm your brain.
00:27:36.32\00:27:38.29
And you know,
excessive alcohol drinking,
00:27:38.85\00:27:41.49
incredibly bad
eating, you know, fried foods,
00:27:41.52\00:27:45.06
and processed foods,
and all of this stuff.
00:27:45.09\00:27:47.00
And then you start
pulling from the bank account
00:27:47.43\00:27:51.10
in your 30s, 40's.
00:27:51.13\00:27:53.27
More forgetfulness.
Forgetting that person's name.
00:27:53.30\00:27:56.27
It takes me longer
to remember that name.
00:27:56.30\00:27:58.11
50s more so.
00:27:58.14\00:27:59.87
And then you have
mild cognitive impairment,
00:27:59.91\00:28:02.18
which is pre-dementia stage.
00:28:02.21\00:28:03.78
Thank you for joining me
for this incredible episode.
00:28:04.08\00:28:06.65
We learned so much together.
00:28:06.68\00:28:08.58
I just want to encourage you to
take something from this episode
00:28:08.68\00:28:11.82
and translate it into your life.
00:28:11.85\00:28:14.22
Whether it's a green
smoothie, chia seeds,
00:28:14.52\00:28:17.23
or ditching the
fries, small changes will
00:28:17.26\00:28:20.10
build up to huge gains.
00:28:20.13\00:28:22.20
I can't wait for you
to join me next time.
00:28:22.23\00:28:25.07