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Language: en
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 fer 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
you're 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 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 man 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
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 there
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 or Loop go sites
all right and they come in uh into the
area as well they're kind of like the
secondary Squad that comes in and they
begin releasing cyto kindes and these
are chemical Messengers uh in that space
that basically amplifies inflammatory
attack against bacteria and for the kleo
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 fago sites
white blood cells recreating 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 uh 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 say 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 I il10 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 burst 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 interlop
contend 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 up
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 in a 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 and you
want that it keeps you warm it has a
purpose but before you go to bed at
night 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 go 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 a 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 chronic
inflammation 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 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 this
provoking an injury injury response then
you can also get chronic inflammation as
well and that's actually what um we we
used to see with breast implants uh 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
autoimmune disease highly inflammatory
lupus rheumatoid arthritis inflammatory
bowel 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 cyoc kindes
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 gain 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
ultr 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 is going to become
eventually become more inflamed now You'
just added to your inflammation uh your
chronic inflation now this time's coming
from body fat all right so don't forget
when I'm telling you how brain
inflammation 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 laid up in bed man you don't
want to do anything you are so tired all
you want to do is sleep 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 sickness and and I'll deal with it
after that so that's why fatigue
actually can happen when the brain is
all Al inflamed and when you have whole
body inflammation as well and the weight
gain 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 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
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 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 high
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 ultr 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 bring in 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 a fat cell can expand
three times in 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 sets you
up for gaining body fat and the first
place that 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
you'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 St 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 could you still
have a tube and that visceral fat grows
around inside the tube of your body
around your uh AB AB domen in your belly
it's called viscera 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 called adapost tissue um the
the adapost organ produces a hormone
called adiponectin that's a p n adipo NE
C TI i n adipo nectin it's a hormone
hormone made by healthy fat and what
adiponectin does is it actually
collaborates with insulin okay that's
your other hormone for bringing in
glucose and a dipine makes insulin more
efficient so you can actually take blood
glucose uh that's in in your bloodstream
after after eating a meal and draw it
down into your cells more efficiently so
you can really store that fuel a dipine
and 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 dip antin normally can't make a
dipine in fact sometimes a dip intin
levels are low if you have low a dipine
nectin the insulin won't 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 to set up for
metabolic syndrome or type 2 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 over eating 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 they're 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
actually 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're
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 good
chance it's an ultra processed food it's
almost certainly going to be an ultr
processed food it's 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 say 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 function makes
you tired all right and also causes you
to gain weight and one of the reasons
that that Ultra 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 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 scfas and these short chain
fatty acids we know what they are
they're they're chemicals called
proprionate berate and acetate if you're
a science geek or you're a stickler for
details you're going to want to know
that the three scaas made by healthy gut
microbiome uh that's good for um
lowering inflammation are proprionate
beate 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 gut bacteria
releases so listen good stuff right so
one way to actually lower inflammation
in 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
that 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 I know the
ideal thing is to cut out all Ultra
Ultra processor that's difficult I mean
we're surrounded by this uh 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 another kind of
anti-inflammatory diet is to add
specific natural chemicals that are
found in our food and these natural
chemicals are now shown by research to
lower inflammation in your body right so
the first way is actually just to avoid
the things that provoke inflammation the
second one is actually Tamp it down turn
it down so what are some um examples of
bioactives natural chemicals found in
foods that turned out inflammation well
the one of the simplest ones is Vitamin
C seas in Charlie it's called ascorbic
acid all right it's a powerful
antioxidant but it's also a powerful
anti-inflammatory substance as well
natural substance so you can actually
get into an anti-inflammatory diet mode
by eating foods that contain a lot of
vitamin C all right what are some
examples of of vitamin C containing
foods strawberries Tomatoes red bell
peppers broccoli and broccoli rub and
broccolini Citrus oranges grapefruits
all right they're packed with vitamin C
cantaloupe has vitamin C kiwi I'm I'm a
big fan of the Kiwi very good source of
vitamin C kale has vitamin C brussels
sprouts a vitamin C guava which is a
tropical fruit also has vitamin C and
mustard greens I remember my grandmother
used to love to cook mustard greens it
had a little slightly bitter taste but
bitter is better great source of vitamin
C all right so if you started eat foods
that actually had more vitamin C in it
you are on an anti-inflammatory diet
that's another way to do it now how do
we know this actually works well a study
in Japan from the Miyagi Cancer Center
Research Center all right in Japan
looked at the effect of vitamin C
containing foods on a super inflammatory
condition autoimmune condition called
lupus okay lupus when it flares causes
inflammation everywhere it is really
uncomfortable and it can even be
life-threatening so what this re these
researchers did is they studied
196 women who were all kind of
middle-aged so they were average age of
about 40 and these women were um uh
coming from uh hospitals 21 different
hospitals in this area of Japan called
the Miyagi prefecture and all of the
women had in common lupus but they were
either inactive or mild lupus all right
so not really a problem when I say came
from hospitals they were drawn from the
records of the hospitals all right all
throughout the uh this this area this
area of Japan and what the researchers
did is they monitor the women by
interviewing to find out what they ate
and then they also monitored their
health conditions to see uh who wound up
actually having lupus symptoms or lupus
flares a lupus flare is a think about
like a like a a flare up on your
barbecue grill right you pour some oil
in there whoit like the whole thing like
lights up well that's what a lupus flare
is except that it it takes it causes
super acute inflammation on top of the
chronic inflammation it's a very
uncomfortable and potentially dangerous
situation so they wanted to find out
what people were eating and who wanted
having flares and here's what they
discovered the researchers in this study
discovered that those women who consumed
the most foods containing high levels of
vitamin C strawberries Tomatoes broccoli
so on and so forth they had those
vitamin C Food eaters had a 74% decrease
in the risk of developing an active
inflammatory flare of Lupus wow that's
amazing we don't really have drugs that
can actually do that all right and
that's compared to the women who
basically had very very low Vitamin C
intake Foods intake that uh contain
vitamin C all right and in fact This
research study even found the amount of
vitamin C that had the most beneficial
effect and that was 154 milligram per
day of vitamin C which is equivalent to
the amount of vitamin see found in 1 and
A2 largish oranges or 1 and 1/2 cups of
sliced strawberries not very much right
or two cups of broccoli all right or
eight cups of uncooked cherry tomatoes
now you might go whoa that's a lot of
cherry tomatoes but if you came to my
kitchen I could take eight cups of
cherry tomatoes and cook it uh into a
sauce that you could actually eat easily
eat in a meal right so think about it
that take extra virgin olive oil i' take
some garlic I would sauté it flavor up
the O olive oil um I like to sear
Tomatoes let them blister and then pop
open and then cook it down okay and then
turn it low and simmer it and that
changes the natural chemical in tomatoes
called like aine that's even better
because it it's also an
anti-inflammatory substance so you can
have whole tomatoes Garden Tomatoes or
you can really start to ramp up the
anti-inflammatory effect of tomatoes by
cooking it into a tomato sauce these are
all um very reasonable foods to actually
eat that can comprise an
anti-inflammatory diet all right so the
key is that you know even from the
amounts of vitamin C in the loop in the
Miyagi study the lupus study hey these
are actually pretty attainable they're
not huge quantities of food uh one and a
half oranges couple of sliced
strawberries two cups of broccoli you
know doable right okay so you can apply
this to a 7-Day program of mixing it up
uh and having different kinds of vitamin
C containing anti-inflammatory foods so
you know how would you do this over a
week a 7-Day plan all right so here's
the suggestion of how you could do this
take some of uh your take cantaloupe
which is Vitamin C slice it up uh or
have some strawberries every morning one
morning cantalope one morning
strawberries or mix them together
however you want to do it all right it's
just fine in the morning drink a cup of
black coffee all right right I like to
drink espresso but you know you can
actually have an Americano which isn't
quite as strong but if you're going to
put milk in it don't use dairy creamer
because Dairy forms soap bubbles around
the bioactive the useful bioactive and
coffee called chlorogenic acid and those
soap bubbles when you drink them will
actually just run a lot of the good
stuff the chlorogenic acid right um
through your gut and you won't absorb it
into your bloodstream so don't use dairy
milk it's the fat in Dairy that actually
forms those soap bubbles but you can use
um nut milk almond milk cashew milk soy
milk those are fine they won't cause
those bubbles so drink some coffee in
the morning CH chlorogenic acid lowers
inflammation for lunch have a salad red
bell peppers broccoli or broccolini have
a kale salad okay kale with strawberries
uh might be a way of doing it and oh by
the way if you wanted to uh put some
extra virgin olive oil which has hydroxy
to resol anti-inflammatory add a little
bit of balsamic vinegar into it acetic
acid acetic acid helps to fight harmful
body fat you know about this whole issue
about apple cider vinegar well balsamic
vinegar will do the same thing all right
now you make that into a salad with kale
and strawberries pretty tasty lunch
right or you could sauté uh some
broccoli or broccolini some sliced
garlic which contains allisin hey
Allison and garlic is also
anti-inflammatory and if you want to mix
things together uh with different
veggies you can make cherry tomatoes
into a sauce you can put on a pasta just
don't eat too much or you can use
tomatoes and make it into a Ratatouille
which is actually a dish from the south
of France that has eggplants and
tomatoes and onions lots of Veggie
delicious it's an absolutely delicious
way to have summer vegetables you know
then you can also eat maybe for dessert
eat a large orange or maybe eat an
orange and a half uh a day all right uh
and then have a cup of green tea uh
because the cakin in green tea one of
them is called egcg guess what
anti-inflammatory so I don't need to
create a 7-Day plan because I just told
you a way and a method of approaching it
don't this is how I recommend don't go
crazy memorizing I got to be this like a
robot and I got to do that or a robot
look at all the types of ingredients I
just told you about the foods that can
vitamin C mix it up yourself DIY do it
yourself 7-Day plan is a lot easier when
it's personalized to you it's a lot
easier to stick with it suits your
personal preferences all right now what
I want to do is look a little bit more
in detail at some anti-inflammatory
foods because you might not realize how
useful some of these foods are so we
talked about tomatoes right tomatoes not
a vegetable it's actually a fruit and
tomatoes by the way originally came from
uh South and Central America uh and they
weren't red so uh it turns out that
Spanish explorers that were looking in
South America discovering in South
America they found you know the people
there were eating this amazing looking
fruit uh that was a tomato uh with the
vines uh and they uh were given some as
a gift and they brought tomatoes on the
vine back to their sponsors uh for their
voyages or exploration back in Spain and
Italy as gifts and they were originally
uh orange orange yellow tomatoes in fact
they were golden in color right so what
they named a tomato when it was brought
to Europe is um uh what it resembled now
the size of the Tomato was also and the
look of the Tomato was kind of like an
apple right and so they called it Golden
Apple pal Apple Doro would be uh golden
Pomodoro oh tomato sauce pomodoro sauce
Pomodoro is the Italian word that
describes a tomato and that's because
tomatoes were originally gold now over
time farmers and Growers actually um
figured out how to bring out the red
color and make a lot of lopine Bloom
Blossom you know that lopine is a is a
natural it's a carotenoid that actually
makes the tomato red and that is
actually the super anti-inflammatory
stuff that you actually want so lopen
has been studied it actually improves
brain health and helps cognition uh
lycopene can also help to fight fatigue
by improving your circulation Mak your
circulation healthier and lycopene also
has been shown to improve your
metabolism by
igniting uh Brown fat to fight your
white fat now brown fat is a type of fat
in your body that if you actually
trigger it with lopine and other things
like chlorogenic acid and coffee it'll
fire up uh kind of like a space heater
and when it fires up like a space heater
it's got it needs to draw energy to fire
up right where do you think it draws
that energy from Brown fat firing up has
to draw that energy from excess harmful
white fat visceral fat in your Tubi your
body and so lopine ignites it it's like
if you were had a gas range and you
wanted to turn on the Range to borrow
boil some water what do you do you go up
there and you turn a knob click click
click whoosh the flame goes on that's
what brown fat does and guess what
lopine will actually achieve that effect
as well okay so that's one example of of
a food that we've talked about what
about apples an apple day keeps a doctor
way right actually it's probably two or
maybe even three apples a day that's
actually shown been shown to have
benefit but guess what apples have
apples have a bioactive called
chlorogenic acid chlorogenic acid is
anti-inflammatory and for those of you
who have really sharp ears and great
memories you might say wait a minute Dr
Lee mentioned chlorogenic acid and
coffee too right absolutely coffee has
chlorogenic acid but so do other Foods
apples also have chlorogenic acid and
chlorogenic acid is good for brain
health good for circulation so you get
better blood flow to the brain all right
um improves cognition uh chlorogenic
acid also reduces fatigue all right
helps you perform better and longer and
chlorogenic acid also um turns on the
brown fat click click click whoosh to
burn down the white fat out of tube of
your body and so an apple a day turns on
all these processes to actually start to
fight harmful body fat lower
inflammation there's also by the way
dietary fiber and apple and apples which
then feature gut microbiome and the gut
microbiome releases remember what I told
you short chain fatty acids proprionate
acetate pate and that guess what that
does lowers inflammation we talked about
tomatoes we talked about apples oh I
think you know if I were cooking uh a
lunch preparing a lunch I could easily
take that kale chop up some apples as
well and make a kale apple salad all
right so look I'm just trying to show
you that it's possible to mix things up
you don't have to be a robot and feel
like you're stuck in a box you got to
memorize everything be creative all
right you got totally be creative um so
apples have chlorogen oh let me just
mention one thing about
apples apples are beneficial because not
only the chlorogenic acid and a dietary
fiber but apples also have something
called ursolic acid on their skin and
the ursolic acid is healing because it
actually uh stimulates your stem cells
to come up to help regenerate the body
from the inside out who doesn't want
that all right now orsolic acid is in
the skin of the apple and the skin of
other things like peaches and pears uh
as well but in we're talking about the
Apple here and this is the reason why
you want to eat the skin but if you're
going to eat the skin of an apple you
want to buy apples that are organic
because research has shown that in uh
fruits that are sprayed with pesticides
like conventional apples the pesticides
can penetrate the skin like like 20%
penetration into the skin and guess what
you can't wash that out all right you
can't wash that off so if you buy
organic you're going to avoid the
pesticide being sprayed on the skin of
the Apple all right so that's one one of
the reasons you want to buy organic and
more on this I'll tell you in video at
some point all right we talked about
tomatoes we talked about apples here's
another the third one of food I'm going
to talk about I love to talk about tree
nuts what are tree nuts you probably
guessed pistachios macadamias uh wuts
almonds all kinds of um pecans all kinds
of tree nuts they're delicious snacks
right well turns out that tree nuts have
healthy types of fats called
monounsaturated fatty acids they're
great source of diet fiber feeds the gut
microbiome feeds your Healthy gut
bacteria and that leads to the
production of the short chain fatty
acids lowers inflammation so the tree
nut as a snack think trail mix when you
eat those snack on them all right tasty
great sorts of protein too and if you're
over 40 you should be thinking about
eating more protein to keep up your
muscle weight that's very very important
to have protein as we get older all
right um and tree nuts are great way to
get that protein and to get the healthy
fats and to get the dietary fiber um
which then helps you got microbiome now
TR nuts have been studied for improving
brain health it can lower brain
inflammation they're also good for
lowering fatigue all right and tree nuts
have been studied they can actually help
weight loss as well why because they
stimulate the gut microbiome and they
actually turn on thermogenesis as well
thermogenesis is that click click click
whoosh thermal heat Genesis generating
the heat like a space heater and that's
what brown fat does to white fat to burn
it out of the tube of your body and tree
nuts can actually do the same thing now
I you know like to include pine nuts in
when I talk about tree nuts because it's
one of my favorite
nuts and if somebody who's really uh
knowledgeable or sharp will say wait a
minute Dr Le a pine nut is not a natural
nut a tree nut it's actually a seed from
a pine tree okay you're right I stand
corrected but I love pine nuts and they
also have healthy fats dietary fiber
good for the gut microbiome and I love
to kind of just lightly toast pine nuts
if you have a a stainless steel uh
Skillet um and you turn uh and you turn
on your heat uh put the pine nuts on
them just move them around over the Heat
and you'll start to smell this lovely
kind of um what's the right word
roasting smell of the pine nuts you
don't need to do very much just in order
to be able to get some of that Aroma
going and then you sprinkle that into a
salad or some other cooked vegetable
dish absolutely delicious way to
actually have that particular um seed
which I throw into the hopper of the
tree nuts okay now uh let's talk about
another food uh this one you're going to
be more familiar with probably which is
green tea I I grew up drinking green tea
uh I can easily drink you know four or
six cups of green tea a day um green tea
has polyphenols one of the polyphenols
is called EG CG all right e is in Edward
G is in George C is in Charlie G is in
George all right e egcg is this natural
chemical that uh uh When We Sip tea gets
into our bloodstream and does all kinds
of good things it can cut off the blood
supply feeding cancers a really powerful
anti-angiogenic um substance uh egcg the
kaken can also turn on Brown fet click
click click whoosh shink down a harmful
excess visceral fat in the body can
actually shrink your waistline actually
because you're getting rid of that fat
in the tube the tube shrinks a little
bit so you can tighten your belt a
little bit more you've lost weight fit
in your pants all right the other thing
that egcg does is actually lowers
inflammation powerful anti-inflammatory
and in fact it affects inflammation in
the brain as well it's also calming when
you're stressed uh you know you're you
tend to get inflamed in your body as
well tea is a calming beverage and you
just talk to anybody from Asia uh who
drinks green tea they'll they'll tell
you that that's really why they drink it
so good for the brain good for fighting
fatigue good for weight loss that's
green tea definitely one of the foods
that you want to know as part of the
anti-inflammatory diet DIY mix it up
yourself but I'm just giving you the
ingredients for making an
anti-inflammatory diet you get to choose
uh which dishes you make make good
choices all right and you're going to
have diverse food it's going to be
delicious all right now another uh type
of food I want to talk about are
vegetables that are like kale that are
called brassa they contain a natural
chemical called
suanes that's what makes broccoli have
its characteristic um sulfury type of
smell all right oat Aroma I should call
it um and and suanes which have a sulfur
component to it which hence suor Ane
actually is powerful
anti-inflammatory so broccoli
anti-inflammatory and guess what eating
broccoli is good for brain health it
lowers inflammation in your brain good
for fatigue it counters fatigue by
countering inflammation and bras uh the
sorop fane's also been shown to go like
this click click click whoosh turn on
the brown fat to activate thermogenesis
and burn away the harmful body fat
trapped in a tube of the body shrinking
your waist size all right so baras
vegetable are really good now maybe you
were a kid and you didn't eat your
broccoli but there's so many other
Braska vegetables there's kale there's
cabbage there's bok choy all kinds of
liy greens definitely worth uh checking
out uh uh when you want to plan a
healthy meal all right I'm focusing on
the healthy elements you can add a few
other things to it uh I would encourage
you to cut down or cut out anything
that's Ultra processed of course check
this out I got a free guide on the five
drinks to help remove fat from your
liver and it's free I walk you through
why your liver is so important why you
should take care to make sure it's
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click on the link below and enjoy so
that's the second kind of of
anti-inflammatory diet where you're
adding foods that contain natural
bioactives that fight inflammation first
kind of diet was just removing harmful
things that cause inflammation like
Ultra processed food second way actually
eat more Foods focus on the foods that
actually can fight have
anti-inflammatory substances that can
fight inflammation all right and then
the Third Kind of anti-inflammatory diet
um kind of Builds on some of those
elements that we just talked about but
it's actually aimed at improving your
gut microbiome remember what I told you
your gut microbiome is healthy bacteria
a healthy community that lives in your
gut and we got to feed them so when we
when we go eat something for ourselves
our humans El we're eating we're going
to absorb it choo choo choo we absorb it
in our stomach it gets into our
bloodstream hopefully it's good stuff
you've chosen so then you've got good
healthy bioactives floating in your
bloodstream the rest of it goes trickles
down your gut okay all the way down to
your colon and that becomes the food the
pet food for your gut microbiome and
just like you if you have a dog or a cat
or a parakeet or goldfish you're
probably remembering to feed it every
day right same deal when we actually
think about our gut microbiome we are
feeding the healthy bacteria in our gut
if we choose to feed them healthy good
quality food they're going to pay us
back really nicely by giving us those
short chain fatty acids so Third Kind of
anti-inflammatory diet third approach is
just to uh focus on foods that nurture
and optimize your gut microbiome
remember what I told you good healthy
gut microbiome it does the job of
lowering inflammation all by themselves
all 39 trillion of them all right that's
scalable impact right so that's a really
effective way of actually uh amping up
your anti-inflammation in your body let
your gut bacteria do the work for you
all right so how do you um support and
optimize your gut microbiome using an
anti-inflammatory diet what are the
components well here's the good news
that foods from the produce section of
the grocery store the farmers market the
colorful Foods you know when they say
eat the rainbow those colors are
actually coming from bioactives that are
called prebiotics they feed the gut
microbiome the gut microbiome loves it
it keeps it healthy it's kind of the
Miracle Grow the fertilizer for your uh
healthy gut bacteria so do eat produce
that actually is colorful that'll be
helpful the second thing uh that that uh
happens is that you choose foods for an
anti-inflammatory gut microbiome
centered diet you want to choose foods
with have dietary fiber all right
dietary fiber you can look it up um
obviously if you have broccoli like a
stock of broccoli it's got some stringy
stuff in it or a piece of celery you're
getting some Fiber and you know it mango
also has a lot of fiber even though it's
soft but here's a surprise that you
might uh not realize is that some soft
foods also have a lot of dietary fiber
avocado that's a soft green stuff
actually is a really really good source
of dietary fiber another good source of
uh dietary fiber are mushrooms if you're
a mushroom lover like I am and you saut
some mushrooms you don't need very much
oil to sauté them they'll soften up um
give off some of other juices the
mushroom even though it's soft it's
packed with dietary fiber kind of
dietary fiber is called beta D glucan
all right so you eat foods that actually
contain these polyphenols that feed the
gut microbiome as prebiotics and then
you eat foods that have a lot of dietary
fiber and you're feeding your gut
bacteria hey you're really on your way
to taking good care of your gut
microbiome which will pay you back by
releasing short chain fatty acids and
lowering inflammation in other words by
an anti-in inflammatory diet is a diet
that actually feeds the gut microbiome
and treats it really really well now
what about actually eating Foods in this
realm that actually contribute bacteria
directly Bingo you want to do that for
an anti-inflammatory diet as well yogurt
all right um I know it's a dairy product
but it's actually filled with healthy
gut bacteria and uh and if you have
whole yogurt that's even better because
whole yogurt the full fat yogurt even
though it has saturated fat has been
shown through human studies that what
does is that actually um nourishes our
gut microbiome the bacteria and the
yogurt contribute to the healthy
neighborhood of bacteria in our gut and
then it releases short chain fatty acids
inflammation goes down with yogurt but
what's interesting is that the uh
healthy bacteria also control blood
cholesterol lower lipids in our blood
right that's what your doctor prescribes
statins for I know I do that like for
patients wow you're telling me that
yogurt with good healthy bacteria can
actually work in a similar way well it's
not similar like a Statin but it does
the same thing um and what it does is by
activating the gut microbiome you let
the bacteria take care of the blood
cholesterol and this is why whole yogurt
what you want to get you don't want to
get the the low fat you want to get the
whole all right I'm going tell you why
in a second you want to get the whole
yogurt actually doesn't cause your blood
cholesterol to rise even though you're
eating saturated fat and dairy guess
what it's anti-inflammatory and your
blood cholesterol levels go down with
whole yogurt now I made a point about
whole yogurt because you don't want to
actually get lowfat yogurt even though
that's the Natural Instinct of virtually
everyone just go ahead and go to the
back of a grocery store by where they
keep the yogurt and just you know stand
there with your camera if you want to
and tape people they everybody goes
straight for that lowfat yogurt because
we've been brainwashed into thinking
that the yo lowfat part is actually
going to be healthier for us turns out
not true not true because recently we've
been finding out by research that the
low fat yogurt you pull all the fat out
of it it becomes kind of a thick runny
milk not very appetizing it certainly
doesn't taste like yogurt all right
doesn't have that creamy mouth feel to
it so the manufacturers will add
emulsifiers or thickeners food
thickeners into it like Kangen and
polysorbate 80 and so on and so forth
and what research has found is that
these emulsifiers these food thickeners
some of them actually hurt or kill the
gut microbiome exactly what you don't
want so ironically people who eat
low-fat yogurt and might have damaged
their gut microbiome not surprisingly
their inflammation levels don't go down
they kind of go up and their blood
cholesterol even though they're having
lowfat yogurt actually goes up because
you actually hurt the gut microbiome
that make sense all right so yogurt is
actually a way of actually adding yogurt
is probiotic uh is another way of
actually creating this third type of
anti inflam