Kind: captions
Language: en
it's important to understand that when
you're chronically inflamed that causes
you to be fatigued you got problems with
memory you got problems with executive
function you're not as cognitively sharp
as you'd like to be you can't be brain
foggy and that's why an inflamed brain
today I'm going to talk about how to eat
anti-inflammatory foods to heal your
brain help you stop feeling tired all
the time and to avoid weight gain all
right that's a three fur and I'm going
to tell you how to do it so to begin
let's dive in and talk about
inflammation what is inflammation well
inflammation is a very important part of
our immune system our immune system is
part of our normal Health defense so we
really want to have a good strong immune
system and in fact we want to have a
good strong inflammatory system as well
I'm going to explain why inflammation uh
is so good and also so bad can be so bad
at the same time so first your immune
system is like an army of super soldiers
uh with a lot of different types of
cells and each type of cell is designed
to uh accomplish a different type of
task just like soldiers that have are
trained for different kinds of uh with
different kinds of weapons that's how
your immune system also works as well
there is a first responder component to
your immune system it's called the
innate immune uh component of the immune
system and that's it's called first
responder I call it first responder
because when you have an injury tissue
damage you cut yourself yourself you
fall down scrape your knee all right the
first thing that happens is that your
immune system wakes up there's a 911
call to your immune system it says let's
go send First Responders out there to
take a look at the damage and to really
clean things up um and and help save the
tissue locally all right from infection
now think about it you scrape your knee
all of a sudden you rip open the skin it
starts to bleed and now you've got uh
bacteria and germs all kinds of other
things kind of floating around into your
wound and you could get infected so
don't want to do that your immune system
sends special cells through your innate
immune uh arm of your immune system and
these cells are called fagos sites um
fagos means devour eating and these
cells actually eat up bacteria and other
debris got a little dirt particle little
speck of this little speck of that and
these fagos sites are they have
different names they're different types
there's macrofagos and monocytes and
nutrifil listen if you're in the medical
community you're going to want to know
about what these cells are but if you're
just um learning about this and you
don't need to know the nitty-gritty let
me just assure you that we know about
monocytes macrophases neutrophils
they're phagocytes but they're really
First Responders all right um it's like
police firemen EMTs they rush to the
site um of an accident cut yourself and
what they do is they devour all the
debris and they kill off all the
bacteria all right they eat up all the
the cells are dying too they'll eat it
up in order to be able to make more room
for new tissue that's required to heal
so healing actually starts happening
right from the get-go after injury now
other cells come in white blood cells
are lucco sites all right and they come
in uh into the area as well they're kind
of like the uh secondary Squad that
comes in and they begin releasing cyto
kindes and these are chemical Messengers
uh in this space that basically
amplifies inflammatory attack against
bacteria and for the cleano right that's
the innate immune system it's called
innate because anytime you get a cut
injury that's what's going to happen
whether it's surgery or trauma all right
now this inflammatory response which I
just described to you fyes white blood
cells recruiting more inflammation clean
up eat Devour the bacteria clean up all
the cellular debris Munch up all the
dirt clean up that wound for healing
this type of acute inflammation meaning
acute meaning happening right away after
an injury that is so important for
normal healing and for health you got to
have it so inflammation is a normal
healthy part of the body process in the
body and um it uh goes on to allow you
to heal and basically inflammation
starts right away very soon think about
it you cut yourself what's the thing
that happens within minutes is you're
you got some swelling in that area
bleeding and swelling swelling is
inflammation all right um that's going
to last a few days and then your immune
immune system will say you know what
cleaned up most of the spot and um let's
back it down so then the immune system
uh will start making a signal called
Incan 10 IL 10 that acts like a volume
switch it turns down inflammation
eventually turns it off all right so you
don't want that continuously we got it
all cleaned up EMTs go home fire chief
go home the police go back on your beat
all right now that's what normally
happens and that's why inflammation is
good that's why we actually don't want
to wipe out all capability for
inflammation in our body a lot of people
misunderstand it's a it's an urban
legend that all inflammation is bad no
the ability to have short bursts of
inflammation is absolutely vital for
your health okay so when does
inflammation turn bad well inflammation
turns bad when that acute response you
know that 911 response first responder
response doesn't get turned off remember
I told you interlukin T is like the off
switch volume down go home all right but
if that doesn't happen what winds up
happening is that the inflammation keeps
on growing and growing and growing and
bigger and bigger and now you've gone
from acute inflammation to chronic
inflammation meaning when it actually
has supposed to have gone away it
doesn't go away and it's there
chronically all right this would be an
example of this you know if you think
about uh why this is bad acute
inflammation is like you got to light a
campfire if you're out out in the
campground you know put the stones
around the campfire light the fire you
know toast your uh uh marshmallows and
wieners right it's like basically stay
warm tell ghost stories or whatever okay
um that's what a campfire is and then
and you want that keeps you warm it has
a purpose but before you go to bed at
night back Under the Tent or in the
camper you're going to put out the fire
right so you're going to put out the
fire and that's like inflammation going
happening because you want it and then
being turned off because you don't want
it anymore not safe to actually have the
the the fire burning all night long
necessarily okay now chronic
inflammation that fire not only doesn't
go out but like Wind Blows and and takes
a spark out of that campfire and uh
blows it into the woods and now the
forest catches on fire and now you've
gone from a campfire to a forest fire
and that's exactly what happens when
acute inflammation doesn't stop doesn't
turn off and turns into a chronic infl
and then spreads chronic inflammation is
like the campfire that became the forest
fire you can't put out all right um and
by the way why does this happen in the
body well it can happen uh if there's a
lot of bacteria or virus invading you
and you just need to continuously fight
it off right that's why you know if you
have bad infection your inflam
inflammatory response is going to happen
for a long time or if you have abnormal
tissue growing like cancer um it's
you're going to get an inflammatory
response your body says hey this doesn't
belong there we're got to keep on trying
to get rid of it now now the other thing
that happen if you have a foreign body
lodged in your B you know foreign body
like a foreign object lodged in your
body uh and is provoking an injury
injury response then you can also get uh
chronic inflammation as well and that's
actually what um we we used to see with
breast implants is you get a little
level of chronic inflammation going
right around the edge of the capsule for
the implant and you know it actually
translated into overall body infl uh INF
chronic inflammation as well now the
other way you can actually get chronic
inflammation is if the body's immune
system turns against itself all right
our immune system is not supposed to
attack the healthy us it's supposed to
only go after the bad guys you know the
the bacteria the viruses the dirt
whatever okay or the cancer but there
are conditions uh where our immune
system misbehaving and actually tackling
our healthy cells and that is known as
an autoimmune condition autoimmune Auto
meaning our self immune it's our immune
system reacting against our healthy
tissues that's why autoimmune disease is
so devastating because it sets into
motion chronic inflammation look we're
always going to be around our healthy us
and so when you're trying to attack the
healthy us um and we don't go away it
sets into motion chronic attack all
right a autoimmune disease highly
inflammatory lupus rheumatoid arthritis
inflammatory bow disease these are
situations of chronic inflammation okay
now I'm telling you this because it's
important to understand that when you're
chronically inflamed that causes you to
be fatigued all right your whole body is
inflamed and the proteins uh associated
with inflammation are called cyto These
are the signals that are released
they're like really skyh high in your uh
body you can measure them they're all
over your body and they also get into
your brain because your brain is
connected to your blood you get blood
flow that goes to your brain as well you
got inflammation everywhere including in
your brain now let's take a look at the
brain effects so you understand uh
because we're talking about brain and
fatigue and and and uh weight gug and
weight loss an inflamed brain is highly
compromised when your brain's inflamed
you got problems with memory you got um
problems with executive function you're
not as cognitively sharp as you'd like
to be makes it hard to make good
decisions
and by the way sometimes when you need
to need make a good decision is when
you're actually choosing food you want
to choose healthy food you need to be
clear of Mind eating healthy takes a
clear head you can't be brain foggy and
that's why an inflamed brain makes it
hard for you to eat in healthy ways and
not only might you choose bad quality
food or harmful food you might also
overeat all right and if you overeat
Ultra processed foods in large
quantities it's
which is actually packed with
pro-inflammatory artificial
preservatives artificial coloring
artificial flavoring artificial colors
all right um guess what you overload the
calories now you're going to gain weight
now it's going to and the extra body fat
that you're going to get visceral fat
it's going to become eventually become
more inflamed now you've just added to
your inflammation uh your chronic
inflammation now this time coming from
body fat all right so don't forget when
I'm telling you how brain influ
uh is connected to weight gain but brain
inflammation is also connected to
fatigue now fatigue is actually um
something that we don't truly have a
great understanding of believe it or not
there's a difference between being tired
I need to go to bed versus I am so
fatigued I'm wiped out I can't do
anything all right and and we've all
been there you know think about the time
you had a really bad flu and you're
laate up in bed man you don't want to do
anything you are so tired all you want
to do is sleep and imagine if you had to
do a crossword puzzle or you had to plan
a vacation or plan a wedding forget
about it it's not going to happen like
you're like man let me get over this
sick this and and I'll deal with it
after that so that's why fatigue
actually can happen when the brain is
also inflamed when you have whole body
inflammation as well and the weight game
we talked about it um as well is that
when you're inflamed um in general it
doesn't take very much for you know poor
decision- making to cause you to overeat
or eat Ultra processed foods which helps
you to gain extra harmful body fat don't
forget food is our fuel load up in our
fuel if we're not controlling the amount
or the quality of fuel we have the
amount of fuel we put in our tank or the
quality of fuel we put into our tank
that's the food that we're eating for
our body um our fat cells are going to
grow our fat cells are fuel tanks for
our body just like you know your gas
tank in your car is a storage tank for
the fuel you put in at the gas station
the petrol all right but in our body uh
how we actually store fuel I mean we we
put some into our muscles so we can
actually you know uh and we've got some
in our blood so we can actually do our
thing but we store it really well okay
uh when you hear about insulin uh being
coming up and drawing glucose in the
cells one place that we sell store uh
energy fuel is in our fat cells and
unlike a car where you actually have a
fuel tank that's rigid so you try to
overflow flow overfill the car's gas
tank let's say the clicker is broken on
the nozzle you know it'll it'll run out
of the car tank it'll run down the
bottom of the side of the car run the
wheels pull around your feet and guess
what you're standing in the middle of a
highly flammable toxic mess dangerous
right fortunately that's why they put
the clicker on the gas station so we
don't that doesn't happen to us but we
don't have a clicker in our body we can
keep eating we can keep eating we can
keep eating and the foggier we are brain
foggier we are the more inflamed we are
we might be eating more not making good
decisions and guess what happens
especially we're eating poor quality
food Ultra processed food okay not
eating anti-inflammatory food we're
actually eating pro-inflammatory meaning
inflammation stimulating food now
whatever was going on in your body from
the inflammation is getting a lot worse
all right that becomes a real problem
because as we eat more bringing more
fuel into our body and store more fuel
into our fat our fat cells expand oh
you're still eating let's put let's load
up another Fat cell fuel tank boom it
expands all right the fat cell can
expand three times a size oh you're
still eating I spend another one oh
we're out of fat guess what let's use
stem cells to create new fat cell uh new
fat cells now we're actually creating
new fuel tanks and we can blow those up
and again and again and again you can
kind of see how overeating over time
really set you up for gaining body fat
in the first place that it actually um
is where it's dangerous to gain the fat
isn't under your arm isn't under your
chin isn't the muffin top th those are
cosmetic issues you know you might not
feel good um if you accumulate that uh
and of course we've all had the
experience right you're taking a shower
in the morning you step out you're
drying yourself off and out of the
corner of your eye you look in the
mirror at your naked body and you might
see a lump or a bump that you didn't
want to be there that's not what I'm
talking about the harmful dangerous fat
is a s is a kind of fat called visceral
fat that accumulates inside the tube of
your body I don't care if you're a big
person or a thin person all right um You
you still have a tube and that visceral
fat grows around inside the tube of your
body around your abdomen and in your
belly it's called visc because the word
viscera means guts so visceral fat is a
fat that grows around your guts it's
kind of like a baseball glove that can
wrap around your organ and obviously you
don't want that to be growing and
growing and growing because the bigger
it grows it starts to become inflamed
huge mounts of fat become very
inflammatory and now uh you're you're
actually even contributing to the
inflammation with excess fat all right
you get it so this is why we want to
actually think about limiting
controlling lowering inflammation and
there's a lot of ways to actually do
that but you need to sort of think about
that so we disconnected the brain with
gaining weight with fatigue uh as well
all really really important connections
now I'll tell you one additional thing
that uh where uh inflammation uh can
lead you to uh gain extra body fat as
well normal healthy fat produces a
hormone because our your fat is actually
an organ in your body all right it's
called adapost tissue um the the atopos
organ produces a hormone called
adiponectin that's a p o n adipo NE C TI
n adiponectin it's a hormone hormone
made by healthy fat and what adipo
nectin does is it actually collaborates
with insulin okay that's your other
hormone for bringing in glucose and a
dip antin makes insulin more efficient
so you can actually take blood glucose
uh that's in in your bloodstream after
eating a meal and draw it down into your
cells more efficiently so you can really
store that fuel a dipon made by healthy
fat now if you have a lot of
inflammation and if the fat is inflamed
guess what your fat doesn't make a dipon
nectin normally can't make a dipine in
fact sometimes a dipine levels are low
if you have low a dipine nectin uh the
insulin willon work well and then you're
not going to be able to draw in glucose
and then your blood glucose levels will
be high that's a setup for metabolic
syndrome or type two diabetes right so
all these complicated things I'm telling
you about are all linked to inflammation
in other words that process inflammation
that helps us clean up a wound that
first responder thing that I talked
about at the very beginning of this
video um that's so important that turns
on and then turns off when it's no
longer deleted hey EMTs go back home if
it doesn't turn off and everybody's
there and piles on whatever is going to
happen and then starts to create
problems with inflammation and then you
it spreads and now your whole body's
inflamed and your brain's inflamed and
you're not making good decisions and you
might be overeating and you're going to
be growing fat and you're going to be
tired really really tired that is really
why uh we're linking all these things
together you want to avoid that vicious
cycle so let's talk about an
anti-inflammatory diet because a lot of
people talk about anti-inflammatory
diets as if it there's sort of like one
Formula One magic formula that all you
got to do is follow it and you're going
to be healthy not so all right I'm a
scientist so I'm quick to tell you when
when something is not exactly that
simple all right and as most things are
nutrition people try to oversimplify
things and I think that does a
disservice to you guys watching videos
like this one because you want to know
what the details are sure you might want
a simple onoff magic bullet but really
let's be real uh life is complicated and
our bodies are incredibly sophisticated
so let's figure out the nuances so you
don't take a step in the wrong direction
and we understand things more precisely
all right okay so what I just told you
basically is that the anti-inflammatory
diet is a general approach but there's a
lot of ways to approach an
anti-inflammatory diet different types
of anti-inflammatory diets but they're
all designed to lower or prevent
inflammation lower or prevent
inflammation chronic inflammation all
right so let me just tell you if you
want to actually try to prevent uh
inflammation super simple way to Embark
to get started on an anti-inflammatory
diet is simply to cut out Ultra
processed foods you know the stuff that
you go into the grocery store and you
buy in a box or a jar or a bag and you
uh and it's made in a factory with a
machine that squeezes it out they add
artificial preservatives artificial
coloring artificial flavoring maybe
artificial sweeteners all right all
these stabilizers take a look at the
ingredient um of whatever package thing
you're buying and see if you understand
if you can pronounce the chemicals but
also see if you understand what they're
doing in there if you're if you don't
understand what those chemicals are
actually doing the role of what they're
doing in there it's probably good chance
it's an ultr processed food it's almost
certainly going to be an ultr processed
food this could be in the freezer
section it could be in the dry goods
section all right could be anywhere in a
grocery store once you start seeing what
a factory does to Whole Foods you know
the saying that if it's something your
grandmother if you look at the
ingredient label and it's something your
grandmother wouldn't recognize as food
it's probably Ultra process that's a
simple way to to kind of um nail the
identification of that as well well look
there's a lot of data that's pretty
uncontestable now that eating a lot of
ultra processed food shortens longevity
raises inflammation uh puts you at risk
for cognitive uh function makes you
tired all right and also causes you to
gain weight and one of the reasons that
that ultr processed foods does is that
the chemicals in Ultra processed foods
actually damages your gut microbiome
these are the healthy bacteria that live
in your gut mostly in your colon all
right that's sort of the last part of of
your digestive system 39 trillion of
them and these healthy bacteria form a
community a colony like a good
neighborhood a good neighborhood has got
diversity it's got um people that work
harmoniously and are friendly with each
other they play nicely together and they
make the they make the entire
neighborhood a safer place that's what
good healthy gut bacteria do so when you
hear about the gut microbiome and good
gut health we're talking about a healthy
diverse neighborhood of different types
of bacteria that all play nicely
together and have a function one of the
most important functions of a good
healthy gut bacteria is lowering
inflammation and the way that gut
bacteria lower inflammation they produce
something called short chain fatty acids
or scaas SC cfas and these short chain
fatty acids and we know what they are
they're they're chemicals called
proprionate butyrate and acetate if
you're a science geek or you're a
stickler for details you going to want
to know that the three scaas made by
healthy gut microbiome uh that's good
for um lowering inflammation are
proprionate berate and acetate if you're
not a science geek and and you're not a
biohacker and you don't want to know
about these things don't worry all I'll
just tell you is that when you feed your
gut bacteria and make them happy and
well fed just like a pet dog all right
the bacteria uh return the favor you
know they show they love you by actually
releasing these short chain fatty acids
and the short chain fatty acids lower
inflammation and they also help to boost
the immune system so you've got better
immune uh function as well better
protective immune function all really
good the other thing that the healthy
gut bacteria does is it from your gut it
text messages your brain and it has your
brain release things like social
hormones there's a hormone called
oxytocin that um healthy got bacteria
releases so listen good stuff right so
one way to
lower inflammation your body is to cut
out Ultra processed foods because Ultra
processed foods damage your Healthy gut
bacteria when you damage your Healthy
gut bacteria you're disrupting the
neighborhood there goes the neighborhood
and now the bacteria are not so happy
they're unable to make those short chain
fatty acids and the same at the levels
you need and so rather than tame
inflammation inflammation levels start
to rise okay so if you want an
anti-inflammatory diet cut out
ultrapress Foods you know I know the
ideal thing is to cut out all Ultra
Ultra processor but that's difficult I
mean we're surrounded by this by by
Ultra processed foods but really be
mindful to cut them down or or cut them
out be even better all right so that's
one kind of anti-inflammatory diet
turmeric all right and this is probably
the spice that everyone recognizes by
now when it comes to health and wellness
right you've heard about turmeric it uh
it's got something called curcumin in it
and you'd find turmeric uh in the either
the dried spice section of the grocery
store um it's a bright yellow powder
that comes in a jar but you can also
find whole fresh turmeric in the produce
section it's these tiny little root-like
things um that if you break it apart
it's got a real orange middle of it and
the part of the turmeric that we use for
spice is called the ryome which is
similar to the root it's not quite bured
into the ground it's like the part of
the plant that's almost a roote it
sticks up now the plant that turmeric is
based on is a member of the ginger
family and that's why the root kind of
looks like ginger and this plant
originated in Southeast Asia and it's
very common they use in Indian Cuisine
uh and Indonesian cuisine uh especially
in curries it's got this warm peppery
flavor that's what you're looking for
when you actually cook with turmeric and
because of its yellow color turmeric
sometimes used as a fabric dye or
actually used to um colorize food as
well the bioactive in turmeric is called
curcumin and curcumin has powerful
anti-inflammatory effects and this has
been studied many times in clinical
trials and it's been shown for its
potency uh uh in almost every study in
fact one study that was conducted by the
Isfahan University in Iran they looked
at 60 people with osteoarthritis of the
knee this is like really painful uh wear
and tear arthritis in the knee and what
they did is they gave the subjects
either turmeric or a standard
non-steroidal anti-inflammatory drug
like napasin okay uh and so turmeric
versus is pharmaceutical every day for 4
weeks and at the end of the study what
the researchers found is that turmeric
taking turmeric was just as good as the
pharmaceutical anti-inflammatory drug
when it comes to reducing the
inflammatory marker in the blood called
prostaglandin E2 so they gave these
people drugs versus turmeric uh and they
actually found that when it looked at
the inflammatory marker in the blood
that both of them reduced it equally
this is food is medicine in real life
another study from Spain looked at 68
individuals with NE arthritis same kind
and showed that it decreased the blood
marker inflammatory blood marker C
reactive protein or CRP as well again
two different inflammatory markers all
decreased by people with arthritis
taking turmeric now curcumin the
bioactive is also an antioxidant it also
improves metabolism and my own research
shows that it can actually improve the
health of your blood vessels your
circulation as well in fact curcumin is
so potent as a bioactive that when you
eat it your body doesn't want to obsorb
and hang on to all of it and kind of
kicks it out uh in your gut so if you
want to H hang on to your curcumin what
you want to do is to be able to eat it
along with some freshly cracked black
pepper because inside black pepper is a
natural substance called pepperine that
helps your body retain curcumin all
right so that's why turmeric and black
pepper are often mixed together like an
a curry in order to be able to get the
most benefit from this particular spice
so here are some Pro tips when it comes
to turmeric if you want to buy it fresh
you want to store it in the fridge make
sure you dry it really well if you're
going to wash it off which you should
dry it really well by wiping with a
towel because otherwise U mold can grow
very easily grow on uh termeric and if
you have powdered turmeric just start
store it in a jar make sure it's
airtight and keep it in a dark cool area
and for some cooking tips I'll tell you
what I like to do I like to add some
dried turmeric to soups and stews to
give it some flavor that warm peppery
flavor a little bit of color and if
you're roasting vegetables like carrots
or cauliflower you can sprinkle some
turmeric on top of it it makes it a
beautiful color as well as to give it a
nice uh flavor to it as well the other
thing you can do if you're roasting a
chicken for example you can actually
sprinkle some turmeric on the skin and
cook it right into the chicken and
you'll get some again a nice beautiful
uh flavorful chicken and if you want to
also just scramble some eggs you can
also sprinkle turmeric on scrambled eggs
as well uh there's so many different
ways to use it you might have seen it at
a um coffee shop you can put turmeric
into coffee you can add it to tea and of
course if you're making your own Curry
by combining lots of different spices
this is actually wear turmeric powder
really really shines broccoli I want to
focus in on broccoli for a second
because broccoli is kind of like a
triple whammy a triple threat of benefit
when you actually talk about
anti-inflammation so here's what
broccoli has it's got a bioactive that's
called
isothiocyanate
ITC all right and this is powerfully
anti-inflammatory broccoli is also a
good source of vitamin C as I mentioned
earlier that's number two the second
benefit and broccoli got dietary fiber
good for the gut microbiome which then
lowers inflammation I
soyate vitamin C dietary fiber a triple
whammy that's good for you all right now
I'm going to give you some protips when
it actually comes to eating broccoli uh
most of us grew up eating broccoli and
uh getting used to the fact that you eat
the fettes those are the Treet tops
right the little green Treet tops at the
at the top and of course fettes do have
ITC fettes do have vitamin C and fettes
do have dietary fiber so fettes are good
all right um that's a that's what you
normally see uh in a restaurant but if
you went to the farmers market all right
and you took a look at what broccoli
really looks like broccoli has got Treet
tops fettes but it's got a really long
stem all right make sure that if you are
buying whole broccoli get the stem too
because the stem has twice as much of
the isoo twice as much of the bioactive
that lowers inflammation and the stem is
also really really packed with dietary
fiber as well so I would definitely use
the entire broccoli now to cook pieces
of broccoli you can slice up the stem
into medallions and actually cook with
those stir fry with them uh sauté them
best way that I like to cook broccoli
get a pot of boiling water like a pasta
pot get water boiling and and clean your
broccoli and cut it up prepare it and
literally just throw the broccoli in the
boiling water blanch it for one minute
maybe even less you will see the natural
green color of your fresh broccoli
suddenly get greener and Greener and
brighter and brighter and you want to
fish it out of the water before it gets
super bright you leave it in there it'll
get brighter and then it'll get duller
because now all of a sudden pretty much
you've cooked out all those bioactives
you know that's the stuff that your
grade school cafeteria serve don't go
there blanch it that's like 60 seconds
in boiling water or water that was
boiling you turn it off you put it in
there then fish them out and now you can
cool them off if you want with some
water now you can cook with them and now
it's the perfect thing sauté you can
cook it really quickly right otherwise
you'd have to cook the broccoli for a
lot longer but if you want to sauté uh
quickly or if you want actually Walky or
something that's the quick way is to
blanch the broccoli first all right
that's a typical thing that I do if
you're going to cook in a walk for
example a little bit of uh oil little
bit of garlic or or shallots all right
um stir fry it you can put a little bit
of rice wine in there don't worry the
alcohol Cooks right off and then add a
little soy sauce low sodium soy sauce
please and then if you want you could
actually put some oyster sauce on there
after basically everything's done and
we're talking about like less than two
minutes you'll be finished put some
oyster sauce in there stir around a
little bit and serve it what an amazing
Umami flavor and you get all the
benefits of the broccoli including the
stems if you actually stir frying with
the stems you're getting the vitamin C
you're getting the isothiocyanates
you're getting the dietary fiber you're
getting all these components that can
lower inflammation if you have arthritis
so that's a tasty way to actually lower
inflammation okay now if you're going
like all right I'm not going to go to
all that trouble H what can I do with
the stems look you can actually make a
soup out of broccoli stem all right put
in a blender uh add some vegetable stock
oregano uh and you've got a broccoli
stem oregano soup I got a great recipe
in the book that I wrote called eat to
beat disease and by the way it only
takes 20 minutes from start to finish
all right that's pretty good and you can
make a match of it so you can have it
over for lunch the next day all right
now here's a proo tip if you want to get
all those isoo signs but you want to get
like the really superhero punch of it
like the really potent amount use
broccoli Sprouts these are the three or
four day old tiny little Sprouts of baby
broccoli and they are packed with isoo
in fact baby broccoli Sprouts have 100
times the isothiocyanates that adult
broccoli does all right so you really
get a lot of potent you you get a little
potency with broccoli Sprouts you can
use them to make a broccoli sprout shake
or you could sprinkle them on a salad or
virtually any dish U that you're making
you can take make use of broccoli
Sprouts you can find them in farmers
markets you can usually find them near
the herb section of a grocery store
they're not very expensive they don't
taste a lot like broccoli they're mild
they're slightly nutty flavored
um and they're delicious so I recommend
that kiwi benefits the lower gut
microbiome as well when you're colon now
this is actually a study uh that was
shown uh by looking at eating uh kiwi
and looking at what happens to your gut
microbiome by checking the poop all
right because you can actually take your
poop now and do a swab it's you use you
kind of like a little swab like the kind
you use for a covid test but you swab
your poop you put it in a tube you send
it to the lab and the lab will actually
sequence
the bacteria to check out what kind and
how much bacteria is actually uh uh in
your stool and what they actually found
is that by eating a a kiwi it changes
your gut microbiome for the better
within 24 hours so one kiwi in 24 hours
will change your gut microbiome your gut
bacteria for the better and if you
actually uh uh wait 4 days uh you'll see
other bacteria that are also continuing
to improve even more so the effect is
fast even within a day but over the
course of a week you actually get even
further Improvement the bacterias that
improve are like
lactobacillus uh ruide that's actually
an important uh bacteria uh and the
bacteria this good bacteria in the gut
also lowers inflammation and it improves
your immune defenses Shields up
inflammation down that's what I'm
talking about when it actually when you
want to have good gut health and good
gut health by the way is good brain
health and so a kiwi actually can
contribute its own role in doing this
and this is actually a great thing to
actually eat during breakfast it's one
of my favorite times to actually sample
a kiwi hey there I want to share another
resource with you it's my free guide on
your body's five Health defense systems
these five systems androgenesis
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these systems work to defend your body
you can tap into their healing powers to
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right now in the caption below now back
to the video now I got to tell you um uh
one of the the bacteria that improves is
lactobacillus ruteri in the gut by
eating a kiwi and I did research on
lactobacillus rter I have a I had a
colleague a collaborator at the
Massachusetts Institute of Technology um
uh she was studying animals uh and
studying got microbiome and what we
actually found is that lactobacillus
ruide when you actually just put it in a
drinking water of lab animals all right
you know you know if you ever had a
hamster right in a cage you know you put
a bottle of water up there's a little
nozle and the and a hamster will go up
there and start licking the bottom of it
to drink water well if you put lactus
ruite okay which is actually increased
by kiwi uh in your body if you just put
that in drinking water and and the lab
animals actually lick that guess what it
does it the the lact of aerid in
drinking water prompts the brain to
secrete
oxytocin oxytocin is a social hormone
released by the brain it's a a hormone
that actually makes you feel really
great uh when you see a friend at an
airport you haven't seen in a long time
you run up and give him a a big hug uh
uh and you feel good that's what
lactobac rudite can actually do uh and
lactobac R increases when you actually
have kiwi right now the other thing that
better bacteria that kiwi can actually
prompt the Improvement of your gut
microbiome is a good healthy bacteria in
your gut produce a metabolite so they
actually produce their own
um products they're called short chain
fatty acids short chain fatty acids so
it's you know fatty acid is is like
Omega-3s or other kinds of fatty acids
but I can tell you that bacteria will
produce them and release them healthy
bacteria will produce short chain fatty
acids there's there's three of them
acetate bate proprionate those are the
three short chain fatty acids and all of
them go to work in to our benefit all
right when we feed our gut microbiome
well like giving them a kiwi our gut
bacteria pays us back by releasing these
short chain fatty acids right into our
bloodstream and when they're in our
bloodstream which we can actually
measure they lower inflammation in our
body they boost our immune system so we
actually have shields are actually up
and the gut bacteria also text messages
our brain and helps our brain release
these social hormones like
oxytocin now let's talk a little bit
about uh uh buying a kiwi at a store
right because at the end of the day so
not really you told me all about kiwi
what am I supposed to do well listen go
to the grocery store you're almost
certain to actually find kiwi there it's
it's become very very popular and you
buy them uh ideally you know you buy
them they have a little bit of give to
them so they're not unripe you want to
get ones that are on their way to uh
ripening and you store that kiwi in the
bag like I told you until it gets a
little bit softer but not too soft and
don't put it in your other the fruit
once it starts to soften up you can keep
a kiwi about a week or maybe two uh but
you're going to watch it so you don't
want to wait for it to over ripen it
won't taste really good it'll be kind of
mushy but when it goes from being uh
like U solid like like really hard to
being slightly uh soft I would actually
just eat it right then and there it's
absolutely delicious um what I like to
do is just kind of cut it in half you
take a spoon you can scoop out the fruit
it's actually delicious um uh uh you can
actually again I mentioned this to
before if you want to get all the
dietary fiber benefit go ahead and cut
up the Kiwi include the skin pop it in a
blender and puree it you won't even
taste the skin it just disappears all
that fibers disappeared right into
whatever it is you're making and of
course fiber if you have uh the fiber
from kiwi skin in a uh smoothie that'll
supercharge your gut health because
that's a lot a big load of beneficial uh
fiber all right now uh I like to eat
kiwi for breakfast um uh you know if you
have whole yogurt and you want something
uh sweet to put on top I never buy the
yogurt in a store that uh you know has
is pre-sweetened or has that layer of
jelly in it nope buy a whole yogurt
plain whole yogurt all right it's good
for your heart trust me because whole
yogurt actually is probiotic it's good
for you helps to lower your lipids in
fact um and then you want something
sweet take a ripe kiwi cut it up and
just throw it right on top of the uh
whole yogurt you want to kind of give it
a little bit of texture take some
pistachios or walnuts and crush them up
sprinkle them on top um and you know
just take a spoon and eat the yogurt
amazing really really amazing flavor the
uh the the sweet and slight tartness of
the Kiwi um really balances out the uh
richness of the uh yogurt which is a
dairy product a probiotic Dairy product
um and the nuts give you a little crunch
a little extra texture uh that's also uh
great so that's how I eat that's how I
often like to use kiwi for breakfast but
you can also eat kiwi as a dessert think
about it you take a kiwi that's nice and
ripe sight and half all you need is a
spoon at the end it's not too sweet it's
not like eating you know a cake piece of
cake with really sweet and nicing nope
this is actually the most natural mildly
sweet and slightly tart uh uh fruit
that's good for breakfast or good for
dessert some people say that kiwi tastes
a little bit like strawberry I would say
yeah um that that's a good way to uh
describe it now um I'll tell you
something I've seen kiwi drinks in a can
all right it's not soda it's kind of a
fruit juice with kiwi on it you'll see
this frequently it's very popular in
Asia and you'll see them in an Asian
grocery store these are kind of like
tall can P of kiwi drink and by the way
they actually taste really good there is
real kiwi in it but I will tell you that
most of the time just please look at the
ingredient label they add sugar in it so
added sugar which is not something you
need and not something you want added
sugar overloads your metabolism all
right but even worse it can actually
contain artificial flavors to actually
enhance the the Kiwi taste artificial
sweeteners like Xylitol G that is
absolutely not what you actually want um
in a beverage all right so what I I have
to say I was disappointed I thought
maybe there would be um a fruit drink
made with kiwi that would actually be
great so far most of the Kiwi drinks
I've looked at actually have artificial
sweeteners artificial coloring they call
them natural flavors but they don't tell
you what it is makes me very very
suspicious but you don't want any type
of artificial sweeteners you know why
because artificial sweeteners can damage
your gut micro biome so xylol rol
sucrose saccharin all of those things
aspartame so far the research is not uh
giving us good news they actually damage
microbiome when you actually damage the
microbiome which is normally keeping
inflammation down when you damage that
function guess what inflammation in your
body Rises your gut microbiome helps you
process lipids here evens out your
lipids your blood cholesterol so when
you damage your gut bacteria what
happens your your blood cholesterol can
actually start to rise so these are all
kinds of things that you don't want to
have happen and you don't never want to
damage your gut microbiome and you can
avoid it so unfortunately I can't
recommend uh a kiwi drink uh it would
otherwise be something that I think
would be a really really cool kind of an
exotic uh drink I mean I guess you could
juice your own kiwis uh that would be
kind of a cool thing uh to do uh so you
might want to try that you can add the
Kiwi to make a smoothie add some other
fruits maybe strawberry strawberry and
kiwi probably go together pretty well
all right I hope you learn something new
thanks for watching this video and I
will catch you next time hi there if you
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