Episode 2: Cooling the Fire: Beating Inflammation & Autoimmunity

https://www.youtube.com/watch?v=i9OA59gXYPA

[00:13] Hello everybody.
[00:15] I'm Ocean Robbins.
[00:15] Hello everybody.
[00:15] I'm Ocean Robbins welcoming you to day two of the 2026 Food Revolution Summit docue series.
[00:24] Food Revolution Summit docue series.
[00:24] Today our topic is one that touches almost every chronic disease on the planet.
[00:32] Cooling the fire, beating inflammation and autoimmunity.
[00:35] Chronic inflammation is now understood to be a driver of cardiovascular disease, cancer, type 2 diabetes, Alzheimer's, and dozens of autoimmune conditions.
[00:48] And it's reaching epidemic levels.
[00:48] But here's what the research is showing.
[00:53] The foods you eat every day are either feeding that fire or they're putting it out.
[00:57] And today, you're going to find out which is which and what to do about it.
[00:59] You're one of hundreds of
[01:02] do about it.
[01:03] You're one of hundreds of thousands of people participating in thousands of people participating in this summit and taking a stand for this summit and taking a stand for healthy, ethical, sustainable food for healthy, ethical, sustainable food for all.
[01:12] Welcome. Yesterday, we opened with episode 1, Peak Brain Performance.
[01:14] The response has been extraordinary.
[01:17] Joy said, "My top takeaway is less stress.
[01:21] Add yoga, meditation, and relax, relax, relax, but don't forget to exercise, too.
[01:26] Love it, Joy. Thank you.
[01:29] Sally said, "Thank you for this amazing episode.
[01:34] I especially resonated with the final gentleman and his wife.
[01:36] I was on that same negative path.
[01:38] I've been a member of FRN for several years, so I knew what to do.
[01:44] I've got my brain back in just 6 months.
[01:47] I understand his tears of joy."
[01:50] Ocean, my prayers are with you as you grieve your father's passing.
[01:54] Thank you for remaining faithful to your mission.
[01:58] Sally, thank you for sharing and um I'm so grateful that you've found a path to getting your brain back.
[02:02] Bless
[02:05] a path to getting your brain back.
[02:05] Bless you.
[02:05] Thank you for sharing that story.
[02:07] you.
[02:07] Thank you for sharing that story.
[02:07] And um
[02:09] And um yeah, thank you for your love and
[02:11] yeah, thank you for your love and support and prayers with my dad's
[02:13] support and prayers with my dad's passing.
[02:13] Um, and I feel like my heart's
[02:17] been just so expanded in this past year
[02:19] with the grief and the gratitude.
[02:22] And, uh, isn't that remarkable how how
[02:25] grief and gratitude can become so
[02:26] inseparable for us cuz we only grieve
[02:28] something because it was it was
[02:30] beautiful, right?
[02:30] Um, so we're all on
[02:33] this journey.
[02:33] I really feel like the
[02:34] torch that he carried so courageously is
[02:37] in all of our hands now.
[02:37] So, thank you
[02:39] for carrying it forward in your way,
[02:41] too.
[02:41] Tar said, "Thank you so much.
[02:45] Brilliant.
[02:45] Brilliant.
[02:45] Always new things
[02:47] coming through for us to benefit from.
[02:49] look forward to listening to this the
[02:51] first time with my significant other.
[02:51] We
[02:53] just talked about fine-tuning our diet.
[02:55] I am grateful for the time you devoted
[02:57] to pull this together for all of us to
[02:59] improve our lives.
[02:59] Together, we can
[03:02] spread this life-saving information far
[03:04] and wide."
[03:04] Tar from Bangladesh.
[03:04] Tar,
[03:08] and wide." Tar from Bangladesh.
[03:10] Tar, thank you for being here and wonderful thank you for being here and wonderful that you're getting to share this with
[03:11] that you're getting to share this with your significant other.
[03:14] It is so much easier when we can share a healthy
[03:17] eating and healthy lifestyle journey
[03:18] with others.
[03:21] It it reinforces it and and also beautiful thing to share together.
[03:23] So so grateful you get that opportunity
[03:26] and so glad you are here with us.
[03:28] Patricia said, "Excellent episode,
[03:30] excellent pace, lots of medical info as
[03:32] well as simple tips to apply
[03:34] immediately." Thank you for naming that,
[03:36] Patricia.
[03:38] It was actually one of our big
[03:40] goals in this year's Food Revolution
[03:42] Summit is to have every episode be
[03:44] loaded up with simple tips you can
[03:46] apply.
[03:48] So, you'll see that throughout the episodes that we that we love to
[03:50] look back on what the experts are
[03:52] sharing and help make it digestible and
[03:55] absorbable so you can have action steps
[03:57] to help you implement and move forward.
[03:59] Cuz at the end of the day, that's what
[04:01] it's all about, right?
[04:04] Not just knowing stuff, but doing stuff, right?
[04:07] Diane said, "At 74 years old, way too many
[04:07] friends and relatives have died, but I
[04:10] friends and relatives have died, but I can't convince anyone except my daughter.
[04:11] can't convince anyone except my daughter to change their diets.
[04:14] I have seen all previous summits.
[04:17] Diane, well, first of all, congratulations on seeing all previous summits.
[04:19] We've been doing this for 15 years now.
[04:21] Love that you're part of this community with us, and I'm grateful your daughter is on board with you.
[04:26] Um, you know, for everybody who's ever struggled with having friends or loved ones who don't always behave quite the way you wish they would, um, I I resonate and we have to just be true to ourselves, you know, to thine own conscience.
[04:42] Be true.
[04:44] Follow the highest, uh, path that you can for your own well-being and integrity and trust that that that will help to liberate others in their way.
[04:55] You know, everybody has to have sovereignty and the opportunity to discover what makes sense for them.
[05:00] There's no one-sizefits-all solution or one perfect diet that everybody should follow.
[05:04] Um, but we're all we're all bumbling along, finding our way on this
[05:11] bumbling along, finding our way on this journey of life and doing the best we can.
[05:15] And sometimes it it's pain that pushes us into change.
[05:17] Sometimes it's vision that pulls us forward.
[05:19] Whatever it is that motivates and moves you, just bless you for being willing to be that leader uh in your own life.
[05:27] Because anytime you step outside the status quo and stand for your own integrity and values, you're a leader.
[05:33] And whether anyone follows you or not is not as important as that you are true to your own conscience, values, and hopefully your well-being.
[05:41] So bless you, Diane, on that journey, and we're sending you lots of love.
[05:45] You are not alone.
[05:47] I hope you can feel this community right here standing with you and supporting you on the journey.
[05:52] Susan said, "This is my first summit.
[05:55] Yesterday's presentations were so powerful and enlightening.
[05:59] I was able to watch Dean Sher's eyes in-depth interview and also very exciting.
[06:03] I started the exercising last night while watching Survivor.
[06:05] I'm excited to see what today holds.
[06:07] Blessings to everyone associated with this summit."
[06:10] Susan,
[06:13] associated with this summit." Susan, thank you.
[06:15] how awesome that you started putting this into action moving last night even while watching a show um and that you got to watch Dean Shar's eyes inepth interview for those who don't know every day of the summit in addition to the docue series episodes we also have three more expert interviews uh we interviewed 41 people going into this summit and all of those interviews are available uh indefinitely like for life for empowerment package owners um and also So, available during the summit for free participants on replay until the next day's broadcast begin.
[06:51] Um, some of you commented on being cut off in the middle of the stream from yesterday when we open the broadcast stream for today.
[06:58] I'm sorry.
[07:01] We we have limited time and we have to flip it every day so we can share the next day's content.
[07:06] Um, but of course, empowerment packages owners own it for life and the rest of folks can get it for that full day.
[07:12] So hopefully you'll learn to adjust your timeline to
[07:14] you'll learn to adjust your timeline to make it work for you if you're not able to get the full empowerment package.
[07:17] And we're sending lots of love and hope you all can feel the love in all of this that we're sharing throughout the summit.
[07:22] Sharon said, "I'm from Philadelphia area. Came upon FRN 3 years ago.
[07:31] It's provided me with so much knowledge while dealing with many health challenges.
[07:35] Since doing it and putting many recommendations in place, I'm off the two blood pressure meds I was on and reflux meds I was on.
[07:43] And I no longer have high blood pressure or IBS that I'd had for years.
[07:46] I know this stuff works and I still have a long way to go.
[07:51] That's why I'm here.
[07:54] Sharon, thank you for sharing that.
[07:57] Congratulations on making so much progress already in these last 3 years.
[07:59] And you're so right.
[08:03] You know, in a toxic food culture, there's always more to optimize and more to learn.
[08:07] That's why we offer this summit every year and it's like so many people come back and we share the latest breakthroughs and insights and for a lot
[08:16] breakthroughs and insights and for a lot of people it really does help us go to that next level.
[08:20] It's like you get to a baseline of healthy eating and then you you optimize and you optimize and the journey just continues.
[08:27] I mean, I'm I'm I've been at this my entire life.
[08:29] And I just recently started a new daily morning habit where I'm I'm having two tablespoons of ground flax meal and couple scoops of amla extract and some creatine powder and and I'm just mixing that up with water as a morning drink.
[08:43] And I just kind of like how that feels, you know, and um so you just keep learning new stuff, right?
[08:48] And trying new things and and seeing what works for you.
[08:51] Uh, Jan said, "Oh, and Nicole, is this your last summit you will host?"
[08:56] I read somewhere on this page that this will be our last chance.
[08:57] Um, I don't we never know what the future holds, Jan, but we're not planning uh to go anywhere anytime soon.
[09:04] So, um, so yeah, I don't know what you read.
[09:08] Maybe a last chance to register before it started, but we're here and we intend to keep doing this summit into the future cuz 15 years has
[09:17] Summit into the future cuz 15 years has been amazing, but but we don't feel done.
[09:19] Been amazing, but but we don't feel done here.
[09:22] Here. Um as you listen to today's presentations uh and episode which will start in about 7 minutes.
[09:25] Presentations uh and episode which will start in about 7 minutes I want to invite you to think about what this information means to you and also who you might want to share it with because you know we all have friends and loved ones who could probably benefit from this information and we will be more effective and successful if we have peer support.
[09:28] Invite you to think about what this information means to you and also who you might want to share it with because you know we all have friends and loved ones who could probably benefit from this information and we will be more effective and successful if we have peer support.
[09:29] Information means to you and also who you might want to share it with because you know we all have friends and loved ones who could probably benefit from this information and we will be more effective and successful if we have peer support.
[09:32] You might want to share it with because you know we all have friends and loved ones who could probably benefit from this information and we will be more effective and successful if we have peer support.
[09:35] You know we all have friends and loved ones who could probably benefit from this information and we will be more effective and successful if we have peer support.
[09:37] Ones who could probably benefit from this information and we will be more effective and successful if we have peer support.
[09:39] This information and we will be more effective and successful if we have peer support.
[09:41] Effective and successful if we have peer support.
[09:44] Support. So think about who you could still invite into the summit.
[09:47] Still invite into the summit. If each of us reaches just 10 people, then the 250,000 people in the summit actually reaches 2 and a half million people.
[09:49] If each of us reaches just 10 people, then the 250,000 people in the summit actually reaches 2 and a half million people.
[09:52] Then the 250,000 people in the summit actually reaches 2 and a half million people.
[09:54] 250,000 people in the summit actually reaches 2 and a half million people. And then maybe they'll reach some people.
[09:57] And then maybe they'll reach some people.
[09:58] And just think about the impact that we can have collectively.
[10:00] Can have collectively. If you just joined us, I'm Ocean Robbins sharing welcoming words.
[10:03] Joined us, I'm Ocean Robbins sharing welcoming words. We'll be starting the episode two of the food revolution summit at the top of the hour in about 5 minutes.
[10:05] I'm Ocean Robbins sharing welcoming words. We'll be starting the episode two of the food revolution summit at the top of the hour in about 5 minutes.
[10:07] Welcoming words. We'll be starting the episode two of the food revolution summit at the top of the hour in about 5 minutes.
[10:09] We'll be starting the episode two of the food revolution summit at the top of the hour in about 5 minutes.
[10:12] Summit at the top of the hour in about 5 minutes. Jane said, "Hello, Ocean. This is very important. I hope he will address the high cost of food these.
[10:15] Jane said, "Hello, Ocean. This is very important. I hope he will address the high cost of food these.
[10:16] This is very important. I hope he will address the high cost of food these.
[10:18] address the high cost of food these days, especially vegetables, fruit, and days, especially vegetables, fruit, and so many things that are available in so many things that are available in health food stores.
[10:25] I'm a retired woman on a fixed income, and I'm staggered by how much more I'm spending on food.
[10:30] It's practically double what it was 2 to 3 years ago.
[10:34] Please address this issue, and it would be so wonderful if you and your experts could offer tips on how we can all deal with this.
[10:42] Well, thank you, Jane, so much for asking.
[10:45] Yes, this is a major concern.
[10:47] The rising cost of food is real.
[10:50] It's hitting a lot of people hard.
[10:53] The good news is that a whole food and plant-based diet can actually be one of the most affordable ways to eat when you lean on the right staples.
[11:01] So, dried and canned legumes like lentils and chickpeas and black beans are nutrient loaded and they're budget friendly.
[11:06] You can go with frozen fruits and vegetables.
[11:09] They're just as nutritious as fresh, sometimes more so.
[11:14] They're often a lot cheaper and they tend to last longer and you won't tend to have as much waste because you just get out
[11:19] as much waste because you just get out what you actually want and need.
[11:21] Um, you can go for whole grain oats like oats and brown rice and barley, even quinoa.
[11:26] Stretch a long way per dollar spent.
[11:29] Uh, plan meals around things that are on sale.
[11:31] Shop seasonally.
[11:34] Buy in bulk where you can if that makes a difference over time.
[11:36] Um, seasonal produce is almost always cheaper and fresher, so build your meals around what's in season.
[11:43] Of course, grow a garden if you can.
[11:45] Sprouting is a great economical way to get super fresh vegetables into your diet uh very affordably.
[11:53] Sprouting your own, you know, uh, seeds, broccoli sprouts or other sprouts on in your kitchen.
[11:57] Um, you could shop at stores like, uh, Trader Joe's or Costco or others that tend to have lower prices on uh, pantry staples.
[12:07] uh farmers markets toward the end of the day often have discounts on the food that they're kind of not going to be able to sell otherwise.
[12:12] Um so those are a few tips that might be helpful.
[12:15] And then you want to avoid waste.
[12:17] So shop from a list,
[12:19] to avoid waste.
[12:23] So shop from a list, avoid eating out so much uh because that avoid eating out so much uh because that you pay a premium for food when you eat out.
[12:25] Um and uh focus on the healthy staples uh and make sure you go through your kids fridge regularly to make sure you're not going to waste stuff.
[12:35] So, those are some those are some tips that that could potentially help you to shop uh and live healthfully and also affordably.
[12:45] Marie asked, "How does black tea compare with coffee for the brain?"
[12:47] Marie, great question.
[12:50] So, both black tea as well as green tea and and and mate have um black have a lot of research behind them when it comes to your brain health.
[13:01] And the good news is you really can't go wrong here.
[13:03] Um, coffee tends to get more attention in the in the research with studies linking regular consumption to reduce dementia and stroke risk.
[13:13] Um, this is thought to be because of the polyphenols and antioxidants in it.
[13:15] Even decaf gives you a lot of these benefits.
[13:22] Decaf gives you a lot of these benefits.
[13:24] So, caffeine is not the only factor at play here.
[13:26] Um, but black tea and also green tea contain beneficial polyphenols and antioxidants and and research links it to reduce cognitive decline and improved alertness, but it may also have a lot of other benefits even for bringing down chronic inflammation.
[13:43] Um, so tea has less caffeine than coffee, which some people find easier to tolerate.
[13:47] And especially green tea contains a unique compound called altheanine that can promote calm focus without the jitters that that caffeine alone sometimes causes.
[14:00] So coffeey's got more research backing it up for brain health, but but green tea, black tea, ulong are by no means a poor choice.
[14:08] They may actually be healthier overall without as much caffeine.
[14:13] At the end of the day though, not everyone responds well to caffeine.
[14:16] So, you've got to see what's right for your body.
[14:18] And remember, no matter what beverage you're consuming, you're not doing your body any favors if you're loading it up with
[14:23] any favors if you're loading it up with added sugars or creamers.
[14:27] So, go for as natural as possible.
[14:29] Personally, I love uh to have coffee with um Eden soy unsweetened soy milk, which delivers 12 g per cup of protein.
[14:35] And I love to put that in um like a like a latte style.
[14:42] So, I'll maybe have it be two parts eaten soy to one part coffee.
[14:47] And uh I just find that super delicious and um like how it feels in my body.
[14:51] But everyone's got to find what feels right for them.
[14:52] Okay, friends, we are nearing the time for episode two of the Food Revolution Summit docue series.
[15:02] So, as we go through the day, please continue to post and engage in the comment section on the broadcast page.
[15:07] You can share your aha moments, your takeaways, your breakthroughs, what this means in your life.
[15:13] After the episode, I'll be back to answer your questions and share insights and give away some prizes.
[15:18] All right, here we go with episode two.
[15:26] What if your food could do more than fuel you?
[15:30] What if you could eat in a way that adds years to your life and life to your years?
[15:36] What if the next revolution is not in your medicine cabinet, but in your kitchen?
[15:40] If you want to make a change, then start with your plate.
[15:45] Because what you eat shapes your thoughts.
[15:48] The future is on your plate.
[15:50] It's time for a food revolution.
[15:53] The food revolution starts now.
[15:55] The food revolution starts now.
[16:08] The future of food is critical.
[16:12] Healthy nourishment.
[16:14] Learn how to eat for vitality.
[16:17] Learn how to eat for cancer prevention.
[16:18] Learn how to eat for a longer life.
[16:24] The future of food is now.
[16:26] Let's do this.
[16:29] Let's do this.
[16:34] Right now inside your body there's a fire burning.
[16:39] For some people it's a small steady flame.
[16:42] For others it's raging out of control.
[16:44] And most people don't even know it's there.
[16:47] We're talking about inflammation.
[16:49] When you cut your finger or catch a cold, inflammation is your immune system's healing response,
[16:54] sending white blood cells to fight infection and repair damage.
[16:59] That's acute inflammation and it saves lives.
[17:04] Yes. But when that fire keeps burning day after day, month after month, inflammation stops healing and starts destroying.
[17:12] Chronic inflammation drives autoimmune diseases like lupus, rheumatoid arthritis, and Hashimoto's.
[17:18] It's also fueling chronic conditions like heart disease, type 2 diabetes, cancer, and even Alzheimer's.
[17:26] Most of us have become so accustomed to lowlevel inflammation that we don't even know what it would
[17:30] that we don't even know what it would feel like to be free of it.
[17:32] We accept joint pain, brain fog, and fatigue as completely normal.
[17:35] And they're not.
[17:37] In recent years, there's been an explosion of autoimmune diseases.
[17:39] What is fueling this epidemic?
[17:41] And what can we do to cool the flames?
[17:43] I'm Ocean Robbins.
[17:47] And I'm Nicole Andrea Russard.
[17:48] Welcome to episode two of the food revolution summit.
[17:50] What is inflammation?
[17:52] Basically, inflammation is a protective response by the body to something harmful.
[17:58] So, for example, if you cut yourself or get a burn, your body will produce an inflammatory response to this harmful action.
[18:01] Inflammatory responses are not only limited to physical harm.
[18:03] Other inflammatory response triggers include toxins, bacteria, viruses, allergies, stress, and even some foods such as fried foods, foods with high amounts of added sugar, and refined carbohydrate foods just to name a few.
[18:05] Every day we have,
[18:32] just to name a few.
[18:35] Every day we have, you know, in count, you know, countless stresses that we never really get a chance to recover from one and then we get hit from another.
[18:40] And in the case of our of our diet, so many things are inflammatory.
[18:46] you know, animal protein, particularly red meat, is very inflammatory.
[18:50] Sugar is inflammatory.
[18:52] Um, you know, many of the processed foods are inflammatory.
[18:54] And so, but the inflammation again is just one of many mechanisms that underlies so many different chronic diseases.
[19:00] Inflammation plays a role in so many of the diseases that plague us, not even the ones that we typically think of as inflammatory.
[19:07] We think, oh, inflammatory, we think rheumatoid arthritis, inflammatory bowel disease, things like that.
[19:12] But no, diabetes, heart disease, these have an inflammatory component, too.
[19:15] A healthy dose of inflammation is kind of like a fire crew rushes in, does the job, and heads home.
[19:21] The trouble starts when the crew never leaves, and the sirens [music] never stop blaring.
[19:25] So, why are so many of us living in a constant state [music] of alarm?
[19:30] From ultrarocessed foods and toxic exposures
[19:33] ultrarocessed foods and toxic exposures to roundthe-clock stress and too.
[19:36] To round-the-clock stress and too little sleep, our modern lives stack.
[19:39] Tinder faster than our bodies can put it out.
[19:42] So, let's find out how everyday choices fan the flames and learn about the one nutrient that acts like lighter fluid on chronic inflammation.
[19:50] So, the single most pro-inflammatory food component, saturated fat.
[19:52] Um, and so if you want to decrease inflammation in your body, the single most thing to avoid is saturated fat.
[19:57] Where's that found?
[19:59] Found in meat, dairy, and tropical oils, right?
[20:01] Palcorn oil, coconut oil, and palm oil found a lot of junk food because it's very shelf stable.
[20:07] Um, and uh, so again, when we talk about macro, you're talking about fats.
[20:14] We are talking about the source.
[20:15] What are the sources of those fats?
[20:16] Um, and so nothing wrong with nuts, seeds, avocados, super healthy foods, high in fat.
[20:22] That's not the problem.
[20:24] The problem is when we are uh you know getting saturated fats, trans fats, these partially oils which been removed from the US food supply but still kill about
[20:35] the US food supply but still kill about a half million people around the world
[20:36] a half million people around the world where it isn't removed from the food
[20:37] where it isn't removed from the food supply. These trans fats found naturally
[20:39] supply. These trans fats found naturally in meat and dairy.
[20:40] in meat and dairy. >> Fried foods and oils are a primary
[20:42] >> Fried foods and oils are a primary promoter of autoimmune disease
[20:44] promoter of autoimmune disease particularly inflammatory bowel disease.
[20:46] particularly inflammatory bowel disease. A major cause is eating fried foods and
[20:47] A major cause is eating fried foods and oils. take out the heated oils and and
[20:49] oils. take out the heated oils and and that's a major factor allowing people to
[20:51] that's a major factor allowing people to get well.
[20:52] get well. >> We've just zeroed in on saturated fat as
[20:55] >> We've just zeroed in on saturated fat as a potent accelerant, but that's only one
[20:57] a potent accelerant, but that's only one strand in a web engineered for
[21:00] strand in a web engineered for cravability.
[21:01] cravability. >> Ultrarocessed foods now dominate the
[21:03] >> Ultrarocessed foods now dominate the modern diet composed largely of refined
[21:06] modern diet composed largely of refined ingredients, added sugars, and
[21:08] ingredients, added sugars, and industrial additives. They are designed
[21:11] industrial additives. They are designed for efficiency and profit. A growing
[21:14] for efficiency and profit. A growing body of research shows that regular
[21:16] body of research shows that regular consumption can undermine health in ways
[21:19] consumption can undermine health in ways we're only beginning to fully
[21:21] we're only beginning to fully understand.
[21:22] understand. >> Obesity has become very common because
[21:24] >> Obesity has become very common because we are not only eating tremendous
[21:27] we are not only eating tremendous amounts of calories way in excess of
[21:29] amounts of calories way in excess of what our bodies require.
[21:32] what our bodies require. But the particular combination of sugars
[21:34] But the particular combination of sugars and fats eaten at the same time uh
[21:38] and fats eaten at the same time uh evokes what's called oxidative priority.
[21:40] evokes what's called oxidative priority. [music]
[21:40] [music] We burn the sugars and store the fats
[21:42] We burn the sugars and store the fats for later. So when you eat something
[21:44] for later. So when you eat something like ice cream, it is fat and sugar. You
[21:46] like ice cream, it is fat and sugar. You burn the sugar and store the fat. When
[21:49] burn the sugar and store the fat. When you eat a cheeseburger, you're going to
[21:50] you eat a cheeseburger, you're going to burn the sugar in the white flour
[21:52] burn the sugar in the white flour [music] bun and then the sugar in the
[21:54] [music] bun and then the sugar in the ketchup and store the fat and the meat
[21:56] ketchup and store the fat and the meat and the cheese. So we're eating that
[21:58] and the cheese. So we're eating that sugar fat combination pretty much all
[22:01] sugar fat combination pretty much all day from the bacon and eggs and toast in
[22:03] day from the bacon and eggs and toast in the morning to the burgers and fries at
[22:05] the morning to the burgers and fries at lunch and to the fried chicken and the
[22:07] lunch and to the fried chicken and the milkshake in the evening. uh even the uh
[22:10] milkshake in the evening. uh even the uh broiled salmon even with the uh with the
[22:14] broiled salmon even with the uh with the grilled potatoes uh is that fat and
[22:16] grilled potatoes uh is that fat and sugar combination. [music] So the vast
[22:18] sugar combination. [music] So the vast amounts of fat and sugar that we're
[22:19] amounts of fat and sugar that we're eating on a [clears throat] daily basis
[22:21] eating on a [clears throat] daily basis uh is making us grossly obese. [music]
[22:23] uh is making us grossly obese. [music] And it's more than just a cosmetic issue
[22:25] And it's more than just a cosmetic issue because as fat accumulates especially
[22:28] because as fat accumulates especially inside [music] the abdomen uh
[22:30] inside [music] the abdomen uh intraabdominal fat puts out an array of
[22:33] intraabdominal fat puts out an array of molecules [music]
[22:34] molecules [music] that sets off inflammation. They're
[22:36] that sets off inflammation. They're called inflammatory cytoines and they
[22:38] called inflammatory cytoines and they set off inflammatory conditions all over
[22:41] set off inflammatory conditions all over the body. So obesity basically [music]
[22:43] the body. So obesity basically [music] is a state of inflammation. People can
[22:45] is a state of inflammation. People can say, "Well, I'm obese, but I'm still
[22:47] say, "Well, I'm obese, but I'm still healthy." No, if you're obese, uh,
[22:49] healthy." No, if you're obese, uh, you're fighting inflammation and that
[22:51] you're fighting inflammation and that sets the stage for diseases [music] and
[22:53] sets the stage for diseases [music] and many kinds of organs.
[22:54] many kinds of organs. >> So, there was a study that shows
[22:56] >> So, there was a study that shows something like 60% of Americans are
[22:57] something like 60% of Americans are consuming ultrarocessed foods every day.
[22:59] consuming ultrarocessed foods every day. Where I trained in North Philly, which
[23:01] Where I trained in North Philly, which was a food desert, I mean, that's all
[23:02] was a food desert, I mean, that's all there was was ultrarocessed foods. And
[23:05] there was was ultrarocessed foods. And it sort of makes sense that when you
[23:06] it sort of makes sense that when you take foods that are very nutritionally
[23:10] take foods that are very nutritionally devoid and high in calories and it's
[23:12] devoid and high in calories and it's typically fat, sugar, salt, that they
[23:15] typically fat, sugar, salt, that they create inflammation. And we know that
[23:17] create inflammation. And we know that when we strip away all of the important
[23:20] when we strip away all of the important nutrients from say a grain, all of a
[23:22] nutrients from say a grain, all of a sudden it becomes much more
[23:23] sudden it becomes much more inflammatory. So the body takes it in
[23:26] inflammatory. So the body takes it in instantly converts it to sugar. We know
[23:27] instantly converts it to sugar. We know that too much sugar is very
[23:28] that too much sugar is very inflammatory. We know that too much fat
[23:30] inflammatory. We know that too much fat is very inflammatory. And then there's a
[23:32] is very inflammatory. And then there's a whole host of additives that make these
[23:35] whole host of additives that make these nutritionally devoid foods artificially
[23:37] nutritionally devoid foods artificially colored, right? You think about the
[23:39] colored, right? You think about the chips and the cheese puffs and whatever
[23:40] chips and the cheese puffs and whatever else. They're all these orangey things
[23:42] else. They're all these orangey things that stain your fingers for days or
[23:44] that stain your fingers for days or weeks. Like that's what we're putting in
[23:46] weeks. Like that's what we're putting in our body. And then on top of that, you
[23:48] our body. And then on top of that, you may have seen, but a lot of these foods
[23:49] may have seen, but a lot of these foods are are using titanium based colorings
[23:52] are are using titanium based colorings and additives that may be linked to
[23:54] and additives that may be linked to neurocognitive dysfunction. We know that
[23:56] neurocognitive dysfunction. We know that artificial sweeteners which turn on a
[23:58] artificial sweeteners which turn on a lot of these are linked now to platelet
[23:59] lot of these are linked now to platelet aggregation which may increase the
[24:01] aggregation which may increase the cardiovascular event rate particularly
[24:03] cardiovascular event rate particularly in diet drinks as an example. So we have
[24:05] in diet drinks as an example. So we have all these ultrarocessed foods that are
[24:07] all these ultrarocessed foods that are hitting us from every angle of harm but
[24:09] hitting us from every angle of harm but they taste so good that people won't
[24:10] they taste so good that people won't give them up.
[24:11] give them up. >> There are six pillars of lifestyle
[24:13] >> There are six pillars of lifestyle medicine and that one of them is risky
[24:16] medicine and that one of them is risky substances or avoidance. So that
[24:18] substances or avoidance. So that basically refers to things that we
[24:20] basically refers to things that we consume um or exposed to that can
[24:23] consume um or exposed to that can negatively affect your health either
[24:25] negatively affect your health either acutely or over time. So those would be
[24:28] acutely or over time. So those would be things like alcohol, tobacco, excessive
[24:31] things like alcohol, tobacco, excessive caffeine, um coffee in in in small, you
[24:34] caffeine, um coffee in in in small, you know, two to three cups is good.
[24:36] know, two to three cups is good. [laughter]
[24:37] [laughter] Processed sugars, the ultrarocessed
[24:39] Processed sugars, the ultrarocessed foods, and I say ultra because processed
[24:42] foods, and I say ultra because processed foods could just be cooked beans, right?
[24:44] foods could just be cooked beans, right? But ultrarocessed foods are the ones
[24:45] But ultrarocessed foods are the ones that have the chemical description that
[24:47] that have the chemical description that we don't quite understand what they mean
[24:49] we don't quite understand what they mean unless you have a chemical degree. Um
[24:51] unless you have a chemical degree. Um and then certain environmental toxins
[24:53] and then certain environmental toxins like plastics in our um environment and
[24:56] like plastics in our um environment and things like that. And then even some
[24:57] things like that. And then even some over the counter or prescription drugs
[24:59] over the counter or prescription drugs when misused for example, they matter
[25:01] when misused for example, they matter because over time they kind of chip away
[25:04] because over time they kind of chip away at your resilience. So it's just kind of
[25:06] at your resilience. So it's just kind of like a you know like you're destroying
[25:08] like a you know like you're destroying it. It's kind of like if you think about
[25:09] it. It's kind of like if you think about like a river that creates a canyon over
[25:12] like a river that creates a canyon over time. It's just that slowly chipping
[25:14] time. It's just that slowly chipping away at the rock. And I would say that
[25:15] away at the rock. And I would say that would be our resilience or our health as
[25:17] would be our resilience or our health as well. And harm might not really show up
[25:20] well. And harm might not really show up immediately, but maybe over years or
[25:22] immediately, but maybe over years or decades, those substances can cause
[25:24] decades, those substances can cause chronic inflammation, hormonal
[25:26] chronic inflammation, hormonal imbalances, you have metabolic disorders
[25:28] imbalances, you have metabolic disorders like diabetes, um you have
[25:30] like diabetes, um you have cardiovascular disease, like heart
[25:32] cardiovascular disease, like heart disease, um and even some cancers. So
[25:35] disease, um and even some cancers. So you can just kind of think of them as a
[25:36] you can just kind of think of them as a slowb burn contributors to disease. When
[25:40] slowb burn contributors to disease. When you're consuming a diet that's more
[25:43] you're consuming a diet that's more animal products and processed foods,
[25:45] animal products and processed foods, those are the two categories of foods
[25:47] those are the two categories of foods that the World Health Organization
[25:49] that the World Health Organization identified way back in 1990 as being the
[25:52] identified way back in 1990 as being the most problematic in terms of the chronic
[25:54] most problematic in terms of the chronic disease risk. And so what what's wrong
[25:57] disease risk. And so what what's wrong with those? Well, they have almost no
[25:59] with those? Well, they have almost no fiber. They have uh very little uh you
[26:03] fiber. They have uh very little uh you know, phyitochemicals are plant
[26:05] know, phyitochemicals are plant chemicals, so very few of those. uh and
[26:08] chemicals, so very few of those. uh and antioxidants would be low, but they also
[26:11] antioxidants would be low, but they also come packaged with things that we know
[26:14] come packaged with things that we know to be harmful or pathogenic. So, we're
[26:18] to be harmful or pathogenic. So, we're talking about things like um excessive
[26:20] talking about things like um excessive saturated fat, trans fatty acids, uh
[26:24] saturated fat, trans fatty acids, uh things like inflammatory compounds like
[26:27] things like inflammatory compounds like new 5GC, TMAO, endotoxins,
[26:30] new 5GC, TMAO, endotoxins, uh chemical contaminants in the
[26:32] uh chemical contaminants in the environment, the products of high
[26:34] environment, the products of high temperature cooking like heterosyclic
[26:36] temperature cooking like heterosyclic amines and polyyclic aromatic
[26:38] amines and polyyclic aromatic hydrocarbons and advanced glycation end
[26:40] hydrocarbons and advanced glycation end products. These are more concentrated in
[26:43] products. These are more concentrated in highly processed foods. And then of
[26:44] highly processed foods. And then of course and animal products and of course
[26:46] course and animal products and of course highly processed foods have a lot of
[26:49] highly processed foods have a lot of food additives. Before we go further,
[26:52] food additives. Before we go further, let's pin down [music] exactly what we
[26:53] let's pin down [music] exactly what we mean by food. At one end there are whole
[26:56] mean by food. At one end there are whole foods. Beans, berries, grains, greens,
[26:59] foods. Beans, berries, grains, greens, pretty much recognizable in their
[27:00] pretty much recognizable in their natural form. In the middle sit
[27:03] natural form. In the middle sit minimally processed foods. These are
[27:04] minimally processed foods. These are things like rolled oats and tofu,
[27:06] things like rolled oats and tofu, [music]
[27:06] [music] homemade guacamole or sauteed bok choy.
[27:10] homemade guacamole or sauteed bok choy. foods that are altered for convenience
[27:12] foods that are altered for convenience but are still close to nature. And then
[27:14] but are still close to nature. And then at the far end are ultrarocessed foods.
[27:16] at the far end are ultrarocessed foods. These are packaged products built from
[27:18] These are packaged products built from refined starches, industrial oils, added
[27:21] refined starches, industrial oils, added sugars, salt, and a chemistry set of
[27:24] sugars, salt, and a chemistry set of additives.
[27:25] additives. >> Ultrarocessed foods are designed to
[27:27] >> Ultrarocessed foods are designed to [music] be addictive, shelf stable, and
[27:30] [music] be addictive, shelf stable, and cheap. They deliver calories without
[27:33] cheap. They deliver calories without fiber or phyitochemicals, plus a
[27:35] fiber or phyitochemicals, plus a cocktail of pro-inflammatory ingredients
[27:37] cocktail of pro-inflammatory ingredients that chip [music] away at our health.
[27:40] that chip [music] away at our health. >> Not surprisingly, many people look for
[27:42] >> Not surprisingly, many people look for an off-ramp, [music] often landing on
[27:44] an off-ramp, [music] often landing on the popular Paleo diet. The pitch is
[27:47] the popular Paleo diet. The pitch is simple. Eat like our ancestors did.
[27:49] simple. Eat like our ancestors did. Avoid modern processing and inflammation
[27:51] Avoid modern processing and inflammation will fall.
[27:52] will fall. >> This sounds reasonable, but how much of
[27:55] >> This sounds reasonable, but how much of it holds up once we dig into the
[27:57] it holds up once we dig into the evidence? Yeah, the Paleo diet, which
[27:59] evidence? Yeah, the Paleo diet, which kind of gets its name from Paleolithic
[28:02] kind of gets its name from Paleolithic people groups. Um, and this is kind of
[28:05] people groups. Um, and this is kind of a, you know, a look back in human
[28:07] a, you know, a look back in human history and with the thought of, well,
[28:09] history and with the thought of, well, maybe we should eat what people ate
[28:11] maybe we should eat what people ate 10,000 years ago. I don't think that's
[28:14] 10,000 years ago. I don't think that's really the most accurate way to try and
[28:16] really the most accurate way to try and understand what to eat, but it's an
[28:18] understand what to eat, but it's an interesting lens. And so when they look
[28:20] interesting lens. And so when they look back um you know they ate they found
[28:23] back um you know they ate they found that generally people ate you know
[28:25] that generally people ate you know foraged fruits and vegetables whatever
[28:28] foraged fruits and vegetables whatever they could find grains and they ate
[28:30] they could find grains and they ate meat.
[28:32] meat. And so it was initially reported this
[28:34] And so it was initially reported this paleolithic diet would be helpful. I
[28:36] paleolithic diet would be helpful. I think a lot of people did get better
[28:38] think a lot of people did get better because they were removing sugar and
[28:40] because they were removing sugar and ultrarocessed food. And anytime we take
[28:42] ultrarocessed food. And anytime we take ultrarocessed food and sugar out there's
[28:45] ultrarocessed food and sugar out there's a natural reduction in inflammation. And
[28:47] a natural reduction in inflammation. And every 1%
[28:49] every 1% of processed food in the diet has a
[28:52] of processed food in the diet has a dramatic increase in systemic
[28:55] dramatic increase in systemic inflammation of almost 10%.
[28:57] inflammation of almost 10%. So it has a profound effect on the human
[28:59] So it has a profound effect on the human body.
[28:59] body. >> A paleo dietary pattern can be helpful
[29:02] >> A paleo dietary pattern can be helpful in bringing down chronic inflammation
[29:03] in bringing down chronic inflammation because it steers clear of ultrarocessed
[29:05] because it steers clear of ultrarocessed foods. And as Dr. Stole pointed out,
[29:08] foods. And as Dr. Stole pointed out, removing those products alone can make a
[29:10] removing those products alone can make a massive difference. But many paleo
[29:13] massive difference. But many paleo advocates eat a lot of meat and
[29:14] advocates eat a lot of meat and saturated fat, and that creates a new
[29:17] saturated fat, and that creates a new problem.
[29:18] problem. >> While reducing ultrarocessed foods can
[29:20] >> While reducing ultrarocessed foods can lower inflammation, [music]
[29:22] lower inflammation, [music] research suggests that diets high in
[29:25] research suggests that diets high in certain animal products [music] may
[29:27] certain animal products [music] may increase inflammatory markers for some
[29:29] increase inflammatory markers for some people. Approaches like paleo get an
[29:32] people. Approaches like paleo get an important piece right by minimizing
[29:35] important piece right by minimizing refined foods. But the overall impact
[29:38] refined foods. But the overall impact still depends on what food takes their
[29:40] still depends on what food takes their place.
[29:41] place. >> Yes. So what does the research actually
[29:43] >> Yes. So what does the research actually show us about which foods drive
[29:45] show us about which foods drive inflammation and which ones cool it
[29:46] inflammation and which ones cool it down? Let's look at the dietary
[29:49] down? Let's look at the dietary inflammatory index. It's a tool that
[29:51] inflammatory index. It's a tool that ranks foods based on their inflammatory
[29:53] ranks foods based on their inflammatory potential.
[29:54] potential. >> A plant-based diet is essentially
[29:55] >> A plant-based diet is essentially synonymous with an anti-inflammatory
[29:57] synonymous with an anti-inflammatory diet. Right? You look at the dietary
[29:58] diet. Right? You look at the dietary inflammatory index. The single most
[30:00] inflammatory index. The single most inflammatory food component, saturated
[30:03] inflammatory food component, saturated fat, right? Where is that found? Found
[30:04] fat, right? Where is that found? Found meat, dairy, and processed junk. These
[30:06] meat, dairy, and processed junk. These tropical oils. Um, what is the single
[30:09] tropical oils. Um, what is the single most anti-inflammatory component of our
[30:11] most anti-inflammatory component of our entire diet? Fiber. Dietary fiber. Found
[30:13] entire diet? Fiber. Dietary fiber. Found only one place in the plant kingdom.
[30:15] only one place in the plant kingdom. Found only one place concentrated, and
[30:16] Found only one place concentrated, and that's in whole plant foods. Fiber is
[30:19] that's in whole plant foods. Fiber is found in all whole plant foods. But
[30:21] found in all whole plant foods. But there's no fiber in meat, dairy, eggs,
[30:24] there's no fiber in meat, dairy, eggs, bottled oils, or added sugars. And fiber
[30:27] bottled oils, or added sugars. And fiber is one of nature's most powerful
[30:28] is one of nature's most powerful anti-inflammatory tools.
[30:40] [music]
[30:45] Scientists now view the gut [music] as
[30:47] Scientists now view the gut [music] as mission control for immunity. About 70%
[30:50] mission control for immunity. About 70% of our defensive forces line its walls.
[30:54] of our defensive forces line its walls. When the microbial community is balanced
[30:56] When the microbial community is balanced and diverse, it helps [music] keep
[30:59] and diverse, it helps [music] keep inflammation in check. But factors like
[31:01] inflammation in check. But factors like antibiotics, chronic stress,
[31:03] antibiotics, chronic stress, environmental [music] toxins, and diets
[31:06] environmental [music] toxins, and diets low in whole fiber richch foods can
[31:09] low in whole fiber richch foods can disrupt that balance, potentially
[31:11] disrupt that balance, potentially triggering immune [music] responses that
[31:13] triggering immune [music] responses that contribute to autoimmune disease.
[31:15] contribute to autoimmune disease. >> So, how do we rebuild a microbiome that
[31:18] >> So, how do we rebuild a microbiome that protects [music] instead of provokes?
[31:21] protects [music] instead of provokes? Your microbiome is really based off of
[31:24] Your microbiome is really based off of the bacteria that prefer your diet. So
[31:27] the bacteria that prefer your diet. So the ones who enjoy it are are
[31:29] the ones who enjoy it are are proliferating and the ones who don't
[31:31] proliferating and the ones who don't kind of die off. And so when people are
[31:34] kind of die off. And so when people are unhealthy and eating unhealthy foods,
[31:37] unhealthy and eating unhealthy foods, they've also got an unhealthy
[31:38] they've also got an unhealthy microbiome. And those are all tied
[31:40] microbiome. And those are all tied together. And this is a Harvard study
[31:41] together. And this is a Harvard study where they took the same group of
[31:43] where they took the same group of volunteers in an urban setting in Boston
[31:46] volunteers in an urban setting in Boston >> and they had them eat essentially like
[31:48] >> and they had them eat essentially like an Atkins type diet, pork rind and
[31:50] an Atkins type diet, pork rind and pushutto
[31:52] pushutto and then they rested them for a few days
[31:55] and then they rested them for a few days and then they put them on a plant-based
[31:57] and then they put them on a plant-based diet, jasmine rice, lentils, mango
[31:59] diet, jasmine rice, lentils, mango instead of pork rinds for snack. And
[32:01] instead of pork rinds for snack. And they looked at the microbiome before,
[32:03] they looked at the microbiome before, during and after. And this was an
[32:05] during and after. And this was an important study for a few reasons.
[32:07] important study for a few reasons. Number one, they found that the
[32:08] Number one, they found that the microbiome started to shift quickly
[32:10] microbiome started to shift quickly within about 30 hours of the food
[32:13] within about 30 hours of the food hitting the gut. They started to see the
[32:15] hitting the gut. They started to see the bilophilia dropping, the fica presenti
[32:18] bilophilia dropping, the fica presenti rising. The other really astounding
[32:20] rising. The other really astounding thing though was that the genes started
[32:22] thing though was that the genes started to change. We know with autoimmune
[32:25] to change. We know with autoimmune disease, they can be put into remission
[32:27] disease, they can be put into remission and they can stay into remission. With
[32:29] and they can stay into remission. With Hashimoto's we can say you can put it
[32:31] Hashimoto's we can say you can put it into remission and you can keep it into
[32:32] into remission and you can keep it into remission. And diet is an important
[32:35] remission. And diet is an important component of that because unless you
[32:37] component of that because unless you control your inflammation and improve
[32:39] control your inflammation and improve your gut health, it is nearly impossible
[32:43] your gut health, it is nearly impossible to put those antibodies into remission
[32:45] to put those antibodies into remission and let your immune system know
[32:47] and let your immune system know everything's fine. You're safe. We can
[32:49] everything's fine. You're safe. We can calm down. You can stop attacking my
[32:51] calm down. You can stop attacking my thyroid. We are taking care of one
[32:54] thyroid. We are taking care of one another.
[32:54] another. >> With Hashimoto's and any autoimmune
[32:57] >> With Hashimoto's and any autoimmune disease, they usually start with a leaky
[32:59] disease, they usually start with a leaky gut. And dispiosis is one of the causes
[33:02] gut. And dispiosis is one of the causes of leaky gut. What is leaky gut? Hyper
[33:04] of leaky gut. What is leaky gut? Hyper permeability of the intestinal tract.
[33:06] permeability of the intestinal tract. For those who are scientifically and and
[33:08] For those who are scientifically and and medically oriented, it's not a madeup
[33:10] medically oriented, it's not a madeup condition. It's when the tight junctions
[33:13] condition. It's when the tight junctions in the in the intestinal tract get
[33:16] in the in the intestinal tract get opened up. And they get opened up by
[33:17] opened up. And they get opened up by what we've been talking about from the
[33:19] what we've been talking about from the beginning, which is inflammation. When
[33:21] beginning, which is inflammation. When the gut lining is damaged, tight
[33:23] the gut lining is damaged, tight junctions in our intestinal tract can
[33:26] junctions in our intestinal tract can separate, creating what's often called
[33:28] separate, creating what's often called leaky gut, or more technically,
[33:31] leaky gut, or more technically, intestinal hyper permeability. When
[33:34] intestinal hyper permeability. When intact, these tight junctions act like
[33:36] intact, these tight junctions act like bouncers. They decide what enters the
[33:38] bouncers. They decide what enters the bloodstream and what stays out. But poor
[33:41] bloodstream and what stays out. But poor diet, stress, antibiotics, and toxins
[33:44] diet, stress, antibiotics, and toxins can pry them apart. And when that
[33:47] can pry them apart. And when that happens, larger food particles slip on
[33:49] happens, larger food particles slip on through, activate the immune system, and
[33:51] through, activate the immune system, and trigger inflammation throughout the
[33:52] trigger inflammation throughout the body. Over time, this can fuel
[33:54] body. Over time, this can fuel autoimmune conditions, allergies, and
[33:57] autoimmune conditions, allergies, and sensitivities. So, we know that certain
[34:00] sensitivities. So, we know that certain dietary patterns can damage the gut,
[34:02] dietary patterns can damage the gut, disrupt the microbiome, and fuel chronic
[34:05] disrupt the microbiome, and fuel chronic inflammation. The next question is
[34:07] inflammation. The next question is simple. What can we eat to help restore
[34:09] simple. What can we eat to help restore balance? I find that the whole food
[34:12] balance? I find that the whole food plant-based foods are really very
[34:16] plant-based foods are really very anti-inflammatory. They have all of
[34:18] anti-inflammatory. They have all of these different components um the
[34:21] these different components um the omegas, the polyphenols, the all of
[34:24] omegas, the polyphenols, the all of these different um antioxidants that
[34:27] these different um antioxidants that really fight this system that we end up
[34:30] really fight this system that we end up getting this this kind of stress cascade
[34:34] getting this this kind of stress cascade this in your body. It's almost like it's
[34:36] this in your body. It's almost like it's it's like a water hose um to put out a
[34:39] it's like a water hose um to put out a fire, right? And so that's what I
[34:41] fire, right? And so that's what I recommend for my patients.
[34:42] recommend for my patients. >> If you eat for color, you're getting
[34:44] >> If you eat for color, you're getting antioxidants that have an
[34:46] antioxidants that have an anti-inflammatory effect. And when I say
[34:48] anti-inflammatory effect. And when I say color, everybody knows the orange,
[34:51] color, everybody knows the orange, carrot, betaarotene, red watermelon, and
[34:55] carrot, betaarotene, red watermelon, and tomatoes, lycopine, the purple blueberry
[35:00] tomatoes, lycopine, the purple blueberry or red strawberries. They've got
[35:02] or red strawberries. They've got anthocyanins.
[35:04] anthocyanins. little bit less familiar but really
[35:05] little bit less familiar but really powerful. When people bring those into
[35:07] powerful. When people bring those into their diets, those are strongly
[35:09] their diets, those are strongly associated with weight loss. They appear
[35:13] associated with weight loss. They appear to be associated with preserving
[35:15] to be associated with preserving cognitive function late in life and they
[35:17] cognitive function late in life and they also probably are going to affect our
[35:19] also probably are going to affect our mood in a healthful way.
[35:20] mood in a healthful way. >> So yes, when it comes to greens, I say
[35:22] >> So yes, when it comes to greens, I say yes, let's eat our beans every day.
[35:24] yes, let's eat our beans every day. Let's eat our berries. But
[35:26] Let's eat our berries. But >> greens are such an important message for
[35:29] >> greens are such an important message for people to say yes. It can be raw, it can
[35:32] people to say yes. It can be raw, it can be steamed, it doesn't matter. Let's
[35:34] be steamed, it doesn't matter. Let's bring them all.
[35:35] bring them all. >> Uh sprouts and or leafy. It doesn't
[35:39] >> Uh sprouts and or leafy. It doesn't matter. [music]
[35:53] [music] We've just heard that what you
[35:55] [music] We've just heard that what you put on your plate can either pour
[35:57] put on your plate can either pour gasoline on inflammation or act like a
[35:59] gasoline on inflammation or act like a fire hose. An anti-inflammatory plate
[36:01] fire hose. An anti-inflammatory plate includes vibrant, colorful, fiberrich
[36:04] includes vibrant, colorful, fiberrich [music] plants and flavorpacked herbs
[36:07] [music] plants and flavorpacked herbs and spices. And the details matter.
[36:10] and spices. And the details matter. >> So up next, let's look at the eating
[36:12] >> So up next, let's look at the eating patterns that consistently cool chronic
[36:14] patterns that consistently cool chronic inflammation and even bolster [music]
[36:16] inflammation and even bolster [music] immunity.
[36:17] immunity. >> The foods we eat can boost our immunity,
[36:20] >> The foods we eat can boost our immunity, our protective immunity. And the other
[36:22] our protective immunity. And the other the flip side of immune system is that
[36:24] the flip side of immune system is that it can cause inflammation. Too much
[36:26] it can cause inflammation. Too much inflammation, no good. And so the foods
[36:28] inflammation, no good. And so the foods we eat can also eat can lower the
[36:30] we eat can also eat can lower the inflammation as well. So these are the
[36:33] inflammation as well. So these are the core fundamental common denominators of
[36:36] core fundamental common denominators of health that everyone has despite our
[36:38] health that everyone has despite our individuality. And now you ask what are
[36:41] individuality. And now you ask what are the sort of the central patterns of
[36:44] the sort of the central patterns of eating that support our health. And I
[36:46] eating that support our health. And I will tell you plant-based foods are
[36:49] will tell you plant-based foods are universally recognized by every research
[36:51] universally recognized by every research study to activate our health defenses in
[36:54] study to activate our health defenses in one way or another. And in most cases, a
[36:57] one way or another. And in most cases, a single plant-based food will activate
[36:59] single plant-based food will activate multiple health defenses all at the same
[37:01] multiple health defenses all at the same time. Androgenesis, stem cells, gut
[37:03] time. Androgenesis, stem cells, gut health, or DNA and immunity and stem
[37:05] health, or DNA and immunity and stem cells. You know, mother nature's very,
[37:08] cells. You know, mother nature's very, very smart. And so the interreationship
[37:10] very smart. And so the interreationship between the foods that we eat, the quote
[37:12] between the foods that we eat, the quote nutrition, okay, for sustenance does so
[37:16] nutrition, okay, for sustenance does so much more than provide micro and
[37:18] much more than provide micro and macronutrients. That's what we used to
[37:20] macronutrients. That's what we used to think when the whole field was of
[37:22] think when the whole field was of nutrition which is the youngest science
[37:25] nutrition which is the youngest science that we actually have is the science of
[37:27] that we actually have is the science of nutrition um compared to every other
[37:29] nutrition um compared to every other science. All right? I mean think about
[37:30] science. All right? I mean think about it like you know astrology was astronomy
[37:33] it like you know astrology was astronomy was around for a long time. Biology was
[37:36] was around for a long time. Biology was around a long time. Nutrition is a
[37:37] around a long time. Nutrition is a pretty new science. What we're realizing
[37:39] pretty new science. What we're realizing is that we are now evolving our
[37:42] is that we are now evolving our understanding of nutrition from micro
[37:44] understanding of nutrition from micro macronutrients and and sustenance of
[37:47] macronutrients and and sustenance of life to activation of these health
[37:50] life to activation of these health pathways that prevent us from getting
[37:52] pathways that prevent us from getting diseases and can reverse chronic
[37:55] diseases and can reverse chronic diseases.
[37:55] diseases. >> What I like about that type of food is
[37:57] >> What I like about that type of food is that because it's also fiber richch,
[38:00] that because it's also fiber richch, it's also helping to create the barrier
[38:03] it's also helping to create the barrier in the microbiome. it's it's decreasing
[38:05] in the microbiome. it's it's decreasing the inflammation from from what you
[38:08] the inflammation from from what you would normally get um from having a
[38:10] would normally get um from having a disrupted microbiome or a disrupted gut
[38:13] disrupted microbiome or a disrupted gut lining. So, these things are really
[38:15] lining. So, these things are really really important and and I I like to
[38:16] really important and and I I like to maximize nutrition, right? And I add a
[38:19] maximize nutrition, right? And I add a lot of of of spices. I have an herb
[38:23] lot of of of spices. I have an herb garden and like that's just the best
[38:24] garden and like that's just the best thing, right? You can just go out and
[38:26] thing, right? You can just go out and grab some herbs and put it inside that
[38:28] grab some herbs and put it inside that and maybe I mean the the flavors you you
[38:31] and maybe I mean the the flavors you you can change your flavor profiles. You can
[38:34] can change your flavor profiles. You can you can do so many different things in
[38:36] you can do so many different things in it and add add your your own sauces.
[38:39] it and add add your your own sauces. >> I know that even a lot of healthy folks
[38:41] >> I know that even a lot of healthy folks uh healthy healthconscious eaters get
[38:44] uh healthy healthconscious eaters get stuck to this day in a rut of eating far
[38:47] stuck to this day in a rut of eating far too few healthy foods. We get our 8 n 10
[38:51] too few healthy foods. We get our 8 n 10 favorites and we're kind of caught on
[38:53] favorites and we're kind of caught on that path and what you're missing out on
[38:56] that path and what you're missing out on is a wide variety of other, you know,
[38:58] is a wide variety of other, you know, antioxidants, the phytonutrients that
[39:00] antioxidants, the phytonutrients that other foods afford you. Herbs and spices
[39:03] other foods afford you. Herbs and spices make that much easier. Keep a welle
[39:06] make that much easier. Keep a welle equipped spice rack very front and
[39:09] equipped spice rack very front and center in your kitchen, even out there,
[39:11] center in your kitchen, even out there, so you can use those in your cooking, in
[39:13] so you can use those in your cooking, in your food preparation. Try different
[39:15] your food preparation. Try different things in your everything in your
[39:17] things in your everything in your smoothies and so forth. Um, it's it's
[39:20] smoothies and so forth. Um, it's it's the most underrated area. These uh you
[39:22] the most underrated area. These uh you don't have to eat a lot. They are loaded
[39:25] don't have to eat a lot. They are loaded loaded with anti-inflammatories,
[39:27] loaded with anti-inflammatories, anti-cancers, anti anti a lot of stuff
[39:30] anti-cancers, anti anti a lot of stuff you don't want in your body.
[39:31] you don't want in your body. antibacterials, you know, they're
[39:33] antibacterials, you know, they're powerful, powerful foods that nature's
[39:34] powerful, powerful foods that nature's given us. If you don't know it, you
[39:36] given us. If you don't know it, you should know. Turmeric, uh, but a cousin
[39:38] should know. Turmeric, uh, but a cousin of turmeric, ginger still is not getting
[39:40] of turmeric, ginger still is not getting the spotlight it deserves. It's like a
[39:42] the spotlight it deserves. It's like a miracle spice, this one. You know,
[39:44] miracle spice, this one. You know, again, it's ridiculously potent,
[39:46] again, it's ridiculously potent, anti-inflammatory,
[39:47] anti-inflammatory, and there's a multitude of ways to use,
[39:49] and there's a multitude of ways to use, you know, fresh ginger, like in in your
[39:52] you know, fresh ginger, like in in your morning cereal, like oatmeal or
[39:54] morning cereal, like oatmeal or something like that. Um, you can, of
[39:55] something like that. Um, you can, of course, steep it in teas. It's
[39:57] course, steep it in teas. It's fantastic. And then the other one
[39:59] fantastic. And then the other one [clears throat] that gets even less
[40:01] [clears throat] that gets even less attention, there's only one way everyone
[40:02] attention, there's only one way everyone thinks of it. It's cloves. Turns out
[40:04] thinks of it. It's cloves. Turns out it's one of the highest antioxidant
[40:06] it's one of the highest antioxidant foods on earth. And um it's got a
[40:09] foods on earth. And um it's got a compound in it that's very special um in
[40:11] compound in it that's very special um in terms of anti-inflammatory and other
[40:13] terms of anti-inflammatory and other effects, anti-cancer called eugenol, e u
[40:16] effects, anti-cancer called eugenol, e u ge o l. You can use it in smoothies, you
[40:19] ge o l. You can use it in smoothies, you can use it in um in drinks, cold drinks,
[40:21] can use it in um in drinks, cold drinks, and and steepen teas of course and other
[40:23] and and steepen teas of course and other ways like that. So, those are those are
[40:24] ways like that. So, those are those are two of my uh you know favorites.
[40:27] two of my uh you know favorites. Actually,
[40:28] Actually, >> we've heard how the right foods can
[40:29] >> we've heard how the right foods can douse inflammation, but what happens
[40:31] douse inflammation, but what happens when someone stakes their life on that
[40:33] when someone stakes their life on that idea?
[40:34] idea? >> Let's return to Dr. Brooke Goldner. At
[40:37] >> Let's return to Dr. Brooke Goldner. At 16, she was told lupus would take her
[40:39] 16, she was told lupus would take her kidneys and likely her life. Let's hear
[40:42] kidneys and likely her life. Let's hear how changing what she ate rewrote her
[40:45] how changing what she ate rewrote her entire prognosis and what it could mean
[40:48] entire prognosis and what it could mean for the rest of us.
[40:49] for the rest of us. >> Well, Elizabeth didn't just threaten my
[40:51] >> Well, Elizabeth didn't just threaten my life once. I mean, lupus constantly
[40:54] life once. I mean, lupus constantly threatened my life for over a decade. I
[40:57] threatened my life for over a decade. I was diagnosed at 16 and I had it for 12
[41:01] was diagnosed at 16 and I had it for 12 years. So, at the time I was 16, I was
[41:04] years. So, at the time I was 16, I was already in kidney failure. I had
[41:06] already in kidney failure. I had arthritis. I had rashes. Uh, but when I
[41:09] arthritis. I had rashes. Uh, but when I was diagnosed, my doctor said if I
[41:11] was diagnosed, my doctor said if I didn't do experimental treatments with
[41:13] didn't do experimental treatments with chemotherapy that I had six months
[41:15] chemotherapy that I had six months before my kidneys failed and I could
[41:17] before my kidneys failed and I could die. So my introduction to lupus was
[41:20] die. So my introduction to lupus was terrifying and even with chemotherapy
[41:23] terrifying and even with chemotherapy and steroids um and and I I took seven
[41:26] and steroids um and and I I took seven pills a day from 16 to 18 just trying to
[41:29] pills a day from 16 to 18 just trying to get into some kind of remission to save
[41:31] get into some kind of remission to save my life. 32 and a half years ago you
[41:34] my life. 32 and a half years ago you were telling me I had six months to live
[41:36] were telling me I had six months to live and I'm sitting here right now almost 50
[41:39] and I'm sitting here right now almost 50 years old and I have zero health
[41:41] years old and I have zero health conditions. Zero. Because I changed the
[41:44] conditions. Zero. Because I changed the way I ate 20 years ago. And the way the
[41:46] way I ate 20 years ago. And the way the phone call went down was the doctor's
[41:48] phone call went down was the doctor's office called and said I had to retake
[41:50] office called and said I had to retake the labs because there must have been an
[41:52] the labs because there must have been an error at the lab because at that point
[41:54] error at the lab because at that point I'd had lupus for 12 years straight. And
[41:56] I'd had lupus for 12 years straight. And then it turns out it wasn't an error.
[41:58] then it turns out it wasn't an error. For the first time ever my labs were
[42:00] For the first time ever my labs were negative for lupus. I had no blood
[42:01] negative for lupus. I had no blood clots. My kidneys were normal. And I've
[42:04] clots. My kidneys were normal. And I've never relapsed in 20 years. So what we
[42:07] never relapsed in 20 years. So what we discovered 20 years ago uh was really
[42:10] discovered 20 years ago uh was really based off of my husband's work. So my
[42:12] based off of my husband's work. So my husband's a scientist as well. We both
[42:14] husband's a scientist as well. We both we met at Card Melon um but he was
[42:17] we met at Card Melon um but he was computer scientist I was a biologist and
[42:19] computer scientist I was a biologist and that's what we decided to come together
[42:21] that's what we decided to come together to really study how could this nutrition
[42:23] to really study how could this nutrition protocol from its actually impact
[42:25] protocol from its actually impact cellular function cellular repair and
[42:27] cellular function cellular repair and immune function and possibly reverse
[42:30] immune function and possibly reverse diseases. We found that when we look at
[42:33] diseases. We found that when we look at cellular function and especially
[42:35] cellular function and especially inflammation pathways anything that
[42:38] inflammation pathways anything that comes from animal products actually
[42:39] comes from animal products actually stimulates the inflammatory system and
[42:42] stimulates the inflammatory system and there's nothing to stop the more you eat
[42:44] there's nothing to stop the more you eat of that, the more inflammation you
[42:46] of that, the more inflammation you generate. And it's why even when I look
[42:48] generate. And it's why even when I look at blood tests of people [music] who eat
[42:50] at blood tests of people [music] who eat meat-based diets, that they have higher
[42:52] meat-based diets, that they have higher levels of just resting inflammation as
[42:54] levels of just resting inflammation as evidenced by things like the white blood
[42:56] evidenced by things like the white blood count. [music] The people who eat the
[42:58] count. [music] The people who eat the way I teach on a hyper nourishing
[42:59] way I teach on a hyper nourishing plant-based diet where they're resting
[43:01] plant-based diet where they're resting white counts much lower [music] because
[43:02] white counts much lower [music] because they're not eating inflammation all day
[43:05] they're not eating inflammation all day long. [snorts]
[43:22] Dr. Goldner calls her approach hyper
[43:24] Dr. Goldner calls her approach hyper nourishment. [music] The goal is to
[43:26] nourishment. [music] The goal is to flood the body with the vitamins,
[43:27] flood the body with the vitamins, minerals, antioxidants, and fiber that
[43:29] minerals, antioxidants, and fiber that are packed into whole [music] plant
[43:31] are packed into whole [music] plant foods.
[43:31] foods. >> The idea is simple. When nutrient
[43:33] >> The idea is simple. When nutrient density soarses, inflammation drops, and
[43:36] density soarses, inflammation drops, and the immune system can reset. But what
[43:39] the immune system can reset. But what does eating for hyper nourishment look
[43:41] does eating for hyper nourishment look like in real [music] life? So hyper
[43:43] like in real [music] life? So hyper nourishment is a protocol and we've
[43:45] nourishment is a protocol and we've refined it over the years with
[43:47] refined it over the years with experience working with so many people
[43:48] experience working with so many people from all over the world where we wanted
[43:50] from all over the world where we wanted to define what are the minimum like the
[43:52] to define what are the minimum like the minimal amounts of these ingredients
[43:54] minimal amounts of these ingredients needed to create a palpable measurable
[43:56] needed to create a palpable measurable change in someone's health. So hyper
[43:58] change in someone's health. So hyper nourishment has three components to it.
[44:00] nourishment has three components to it. And people can add hyper nourishment to
[44:02] And people can add hyper nourishment to any diet even a junk food diet even a
[44:04] any diet even a junk food diet even a meat-based diet. you add these
[44:06] meat-based diet. you add these ingredients, you can start creating
[44:08] ingredients, you can start creating better health and change in the
[44:10] better health and change in the functioning of your cells. So, right
[44:13] functioning of your cells. So, right now, the way we define it is number one,
[44:15] now, the way we define it is number one, you're getting at least 16 ounces or 454
[44:19] you're getting at least 16 ounces or 454 grams for people outside of the US of
[44:21] grams for people outside of the US of the raw cruciferous or dark leafy greens
[44:24] the raw cruciferous or dark leafy greens like spinach and chard a day. Right now,
[44:27] like spinach and chard a day. Right now, you can have that in salad, you can have
[44:29] you can have that in salad, you can have that in smoothies, but you want to make
[44:30] that in smoothies, but you want to make sure you eat it raw. Only raw
[44:32] sure you eat it raw. Only raw cruciferous vegetables contain high
[44:34] cruciferous vegetables contain high amounts of sulfurophane which has been
[44:36] amounts of sulfurophane which has been proven to be deadly cancer cells and
[44:39] proven to be deadly cancer cells and prevent viruses like the flu virus and
[44:41] prevent viruses like the flu virus and co virus from even being able to
[44:42] co virus from even being able to replicate. Sulurophane is destroyed by
[44:45] replicate. Sulurophane is destroyed by cooking even less steaming taste it down
[44:47] cooking even less steaming taste it down to less than 3% in your bloodstream. So
[44:49] to less than 3% in your bloodstream. So if you can add a pound a day or 16
[44:52] if you can add a pound a day or 16 ounces a day of these raw cruciferous
[44:54] ounces a day of these raw cruciferous vegetables you're going to make it in
[44:55] vegetables you're going to make it in your cellular metabolism and health.
[44:57] your cellular metabolism and health. Omega-3 fatty acids. We use flax and
[44:59] Omega-3 fatty acids. We use flax and cheese seeds. For someone who's
[45:01] cheese seeds. For someone who's generally healthy, a handful a day of
[45:03] generally healthy, a handful a day of those. Fantastic. Or maybe one or two
[45:06] those. Fantastic. Or maybe one or two tablespoons a day. The coldressed flax
[45:08] tablespoons a day. The coldressed flax seed oil. You're going to keep
[45:09] seed oil. You're going to keep inflammation lower. You're going to help
[45:10] inflammation lower. You're going to help your body repair damage. But if you're
[45:13] your body repair damage. But if you're sick, we go up from there. We'll get
[45:15] sick, we go up from there. We'll get people a half a cup a day of those seeds
[45:16] people a half a cup a day of those seeds or three tablespoons of the oil. The
[45:18] or three tablespoons of the oil. The other good one would be water intake.
[45:20] other good one would be water intake. Most people are severely dehydrated. And
[45:22] Most people are severely dehydrated. And more and more studies now are confirming
[45:24] more and more studies now are confirming what we've been saying for many years,
[45:26] what we've been saying for many years, which is that even minimal amounts of
[45:27] which is that even minimal amounts of dehydration slows down your metabolism,
[45:29] dehydration slows down your metabolism, which affects the ability to lose fat
[45:31] which affects the ability to lose fat when you exercise, slows down cognition
[45:33] when you exercise, slows down cognition and memory, and it slows down your your
[45:36] and memory, and it slows down your your healing process, cellular repair
[45:37] healing process, cellular repair process. So, if people would just listen
[45:40] process. So, if people would just listen to the general guidelines of 64 ounces
[45:42] to the general guidelines of 64 ounces of water a day, they'd at least not be
[45:44] of water a day, they'd at least not be severely dehydrated. Uh, but many people
[45:46] severely dehydrated. Uh, but many people are getting less than that, and it's
[45:48] are getting less than that, and it's causing migraines and constipation, as
[45:49] causing migraines and constipation, as well as the other symptoms I just
[45:51] well as the other symptoms I just mentioned. uh we get people have higher
[45:53] mentioned. uh we get people have higher than that as long as they can tolerate
[45:54] than that as long as they can tolerate it and pe not everyone can some people
[45:57] it and pe not everyone can some people have kidney issues or heart failure
[45:58] have kidney issues or heart failure where they can't tolerate it and so I
[46:00] where they can't tolerate it and so I will individualize that but generally
[46:02] will individualize that but generally speaking we get people up to 96 to 128
[46:05] speaking we get people up to 96 to 128 ounces of water a day which is like 2.8
[46:07] ounces of water a day which is like 2.8 to 3.8 L and yes they're paying a lot
[46:11] to 3.8 L and yes they're paying a lot more than they used to but inflammation
[46:13] more than they used to but inflammation comes crashing down and they feel so
[46:15] comes crashing down and they feel so much more energized. The combination of
[46:17] much more energized. The combination of these three different components in
[46:19] these three different components in these amounts is what we call hyper
[46:20] these amounts is what we call hyper nourishment. And it's really neat that
[46:23] nourishment. And it's really neat that you can combine them into something like
[46:24] you can combine them into something like our green smoothie recipes. I'm known as
[46:26] our green smoothie recipes. I'm known as a smoothie lady for a reason. It's
[46:28] a smoothie lady for a reason. It's because we found that if you put those
[46:31] because we found that if you put those veggies, those leafy greens into a
[46:33] veggies, those leafy greens into a blender and you add the flax and chia
[46:34] blender and you add the flax and chia seeds and then you add the water into
[46:36] seeds and then you add the water into that, throw in some fruit from flavor
[46:38] that, throw in some fruit from flavor and blend it, most people will happily
[46:40] and blend it, most people will happily consume those ingredients through a
[46:42] consume those ingredients through a straw that they might struggle to figure
[46:43] straw that they might struggle to figure out how to eat if you just try to hand
[46:45] out how to eat if you just try to hand it to them on a plate.
[46:46] it to them on a plate. >> Dr. Goldner's hyper nourishment isn't
[46:49] >> Dr. Goldner's hyper nourishment isn't just theory. It's helped thousands of
[46:51] just theory. It's helped thousands of her patients to turn the tide on
[46:52] her patients to turn the tide on conditions as serious as lupus and
[46:55] conditions as serious as lupus and rheumatoid arthritis. If you're battling
[46:57] rheumatoid arthritis. If you're battling something big, you might be ready for a
[46:59] something big, you might be ready for a pound of green smoothie and a jumbo
[47:01] pound of green smoothie and a jumbo water bottle.
[47:03] water bottle. >> But you don't always have to go that far
[47:04] >> But you don't always have to go that far to calm inflammation. The core
[47:07] to calm inflammation. The core principles: nutrient density, fiber, and
[47:10] principles: nutrient density, fiber, and anti-inflammatory fats [music] can be
[47:12] anti-inflammatory fats [music] can be scaled to fit your own health needs,
[47:14] scaled to fit your own health needs, culture, and taste buds.
[47:16] culture, and taste buds. >> So, how do we customize the blueprint?
[47:18] >> So, how do we customize the blueprint? How do cultural preferences shape what
[47:20] How do cultural preferences shape what an anti-inflammatory diet actually looks
[47:22] an anti-inflammatory diet actually looks like on your plate? And what if you're
[47:25] like on your plate? And what if you're dealing with digestive [music]
[47:26] dealing with digestive [music] sensitivities that make even super
[47:28] sensitivities that make even super healthy foods feel hard to tolerate?
[47:31] healthy foods feel hard to tolerate? >> Dr. David Katz has spent [music] his
[47:33] >> Dr. David Katz has spent [music] his career studying how to make
[47:34] career studying how to make evidencebased nutrition work in the real
[47:37] evidencebased nutrition work in the real world across cultures and preferences
[47:39] world across cultures and preferences and individual needs. Let's hear his
[47:42] and individual needs. Let's hear his perspective.
[47:43] perspective. >> If you offer somebody who doesn't eat
[47:44] >> If you offer somebody who doesn't eat dairy because they're Asian and lactose
[47:47] dairy because they're Asian and lactose intolerant, the DASH diet, it's going to
[47:49] intolerant, the DASH diet, it's going to go over like the proverbial lead
[47:51] go over like the proverbial lead balloon. If you offer them an optimized
[47:53] balloon. If you offer them an optimized version of their native diet
[47:56] version of their native diet >> and it has all the same levels of
[47:58] >> and it has all the same levels of calcium, magnesium, and fiber, and
[48:01] calcium, magnesium, and fiber, and sodium, and so forth as the DASH diet
[48:03] sodium, and so forth as the DASH diet and the same objectively measured diet
[48:05] and the same objectively measured diet quality, you get the same health
[48:07] quality, you get the same health outcomes, but it's actually food they're
[48:08] outcomes, but it's actually food they're willing to eat. So, so that's really
[48:10] willing to eat. So, so that's really important. So if we want people to
[48:14] important. So if we want people to change their dietary behavior and do it
[48:16] change their dietary behavior and do it sustainably, one of the critical things
[48:18] sustainably, one of the critical things we need to do is enable them to love
[48:21] we need to do is enable them to love food that loves them back. And that
[48:24] food that loves them back. And that that's a critical element, I think, in
[48:26] that's a critical element, I think, in providing actionable dietary guidance.
[48:29] providing actionable dietary guidance. And it requires that we think about a
[48:31] And it requires that we think about a multicultural population.
[48:33] multicultural population. >> Yeah. And it requires that we recognize
[48:36] >> Yeah. And it requires that we recognize that even though eating more plants
[48:37] that even though eating more plants would be good for everybody, the
[48:39] would be good for everybody, the specific advice people want to get is
[48:41] specific advice people want to get is specific to them.
[48:43] specific to them. >> I would say simple starches like
[48:44] >> I would say simple starches like potatoes and rice can often be very well
[48:46] potatoes and rice can often be very well digested.
[48:48] digested. >> Um I like to use hypoallergenic protein
[48:50] >> Um I like to use hypoallergenic protein sources. Pumfu is one of my favorites.
[48:52] sources. Pumfu is one of my favorites. Pumpkin seed tofu because pumpkin seeds
[48:55] Pumpkin seed tofu because pumpkin seeds are not high FODMAP, high sulfur, high
[48:57] are not high FODMAP, high sulfur, high histamine, very easy to digest. So using
[49:00] histamine, very easy to digest. So using things like pumpu can be wonderful in
[49:02] things like pumpu can be wonderful in the time being. uh certain vegetables
[49:04] the time being. uh certain vegetables are quite easy to eat, digest, and
[49:06] are quite easy to eat, digest, and tolerate such as zucchini or carrots or
[49:09] tolerate such as zucchini or carrots or even celery in certain portions. So,
[49:11] even celery in certain portions. So, people can focus on those and again kind
[49:13] people can focus on those and again kind of predigest the fiber if they're having
[49:15] of predigest the fiber if they're having a hard time with the fiber. Uh certain
[49:17] a hard time with the fiber. Uh certain fruits can be a lot easier to eat,
[49:20] fruits can be a lot easier to eat, digest, and tolerate as well. Berries
[49:22] digest, and tolerate as well. Berries are a prime example of that where
[49:23] are a prime example of that where blueberries can usually be extremely
[49:26] blueberries can usually be extremely easy to eat, digest, and tolerate,
[49:28] easy to eat, digest, and tolerate, especially if somebody's having
[49:29] especially if somebody's having something like a frozen blueberry. So
[49:31] something like a frozen blueberry. So that can be just a very simple one week
[49:33] that can be just a very simple one week if somebody just needs to take a
[49:34] if somebody just needs to take a digestion break.
[49:36] digestion break. >> I always say as they're figuring out
[49:38] >> I always say as they're figuring out what's causing them to need to eliminate
[49:41] what's causing them to need to eliminate some of those other things, you do need
[49:42] some of those other things, you do need to be either searching yourself or
[49:44] to be either searching yourself or working with the team who can help you
[49:46] working with the team who can help you find those answers so you can bring them
[49:48] find those answers so you can bring them back.
[49:48] back. >> Sometimes one ingredient makes all the
[49:50] >> Sometimes one ingredient makes all the difference. And for many with autoimmune
[49:52] difference. And for many with autoimmune troubles, that ingredient is dairy.
[49:55] troubles, that ingredient is dairy. >> Just ask Michelle Fosnot. She'd suffered
[49:57] >> Just ask Michelle Fosnot. She'd suffered from MS and lupus for decades. She
[50:00] from MS and lupus for decades. She stopped eating dairy and her life
[50:02] stopped eating dairy and her life changed in ways she could never have
[50:04] changed in ways she could never have imagined.
[50:05] imagined. >> I was really sick for a really long time
[50:08] >> I was really sick for a really long time and I was seeing doctor after doctor
[50:10] and I was seeing doctor after doctor after doctor from state to state and I
[50:12] after doctor from state to state and I was diagnosed with um progressive MS and
[50:15] was diagnosed with um progressive MS and with lupus. I started MS medication and
[50:18] with lupus. I started MS medication and the MS medication it did help but I
[50:21] the MS medication it did help but I still wasn't better. It helped me from
[50:23] still wasn't better. It helped me from having these big massive flares that I
[50:26] having these big massive flares that I lived with 365 days a year. Even though
[50:29] lived with 365 days a year. Even though the medication helped, it didn't fix me.
[50:32] the medication helped, it didn't fix me. It It didn't make my life like I didn't
[50:34] It It didn't make my life like I didn't go from sick to great. I just went from
[50:37] go from sick to great. I just went from um literally what felt like I was pretty
[50:40] um literally what felt like I was pretty much dying all the time. I was in
[50:42] much dying all the time. I was in massive pain. I couldn't see. I couldn't
[50:44] massive pain. I couldn't see. I couldn't walk. I mean, my life it was it was
[50:47] walk. I mean, my life it was it was really tough. I mean, really tough. I
[50:49] really tough. I mean, really tough. I became a member of Death with Dignity. I
[50:51] became a member of Death with Dignity. I was very scared of where my life was
[50:54] was very scared of where my life was going. doctors had they told me that I
[50:56] going. doctors had they told me that I would be in a nursing home um by the
[50:58] would be in a nursing home um by the time I was 50. One day I was laying in
[51:01] time I was 50. One day I was laying in bed watching Facebook and at this point
[51:04] bed watching Facebook and at this point just to go back a little bit I had been
[51:07] just to go back a little bit I had been a vegetarian most of my life. So I'm at
[51:09] a vegetarian most of my life. So I'm at home one night on Facebook and a video
[51:13] home one night on Facebook and a video of a cow comes on and it is really
[51:16] of a cow comes on and it is really heart- wreing and the baby cow is being
[51:19] heart- wreing and the baby cow is being torn from the mom cow. I'm now finding
[51:21] torn from the mom cow. I'm now finding out that the mom cow is being sent to
[51:23] out that the mom cow is being sent to the slaughter house. And I thought that
[51:26] the slaughter house. And I thought that by not eating beef that I was not part
[51:29] by not eating beef that I was not part of sending cows to a slaughter house.
[51:31] of sending cows to a slaughter house. And then I found out dairy cows all go
[51:33] And then I found out dairy cows all go there. And I didn't know any of this.
[51:35] there. And I didn't know any of this. And I was just devastated. So at that
[51:37] And I was just devastated. So at that moment I gave up dairy. I consumed so
[51:41] moment I gave up dairy. I consumed so much dairy through the form of cheese.
[51:44] much dairy through the form of cheese. You would not believe it. I had it at
[51:45] You would not believe it. I had it at every meal. I was like a total cheese
[51:48] every meal. I was like a total cheese addict. Every meal ate cheese. So, I
[51:50] addict. Every meal ate cheese. So, I gave it up. It was Friday night that I
[51:52] gave it up. It was Friday night that I watched the cowl on Facebook and it was
[51:54] watched the cowl on Facebook and it was Sunday morning. So, we're not talking a
[51:55] Sunday morning. So, we're not talking a lot of time here. I woke up and I
[51:58] lot of time here. I woke up and I remember this day very clearly because
[51:59] remember this day very clearly because it was a Sunday and my husband and I
[52:02] it was a Sunday and my husband and I were both in bed. I said to him, "I can
[52:05] were both in bed. I said to him, "I can feel my legs." Like, my legs were always
[52:08] feel my legs." Like, my legs were always completely numb and tingly and heavy.
[52:10] completely numb and tingly and heavy. And I said, "I can feel my legs. That's
[52:11] And I said, "I can feel my legs. That's really weird." Like that was a very odd
[52:13] really weird." Like that was a very odd thing for me. I could feel my brain,
[52:16] thing for me. I could feel my brain, which I know sounds very strange, but
[52:18] which I know sounds very strange, but anyone with MS or lupus will probably
[52:20] anyone with MS or lupus will probably know what I'm talking about. I lived
[52:21] know what I'm talking about. I lived with severe brain fog all the time. And
[52:24] with severe brain fog all the time. And I didn't have it at the moment. And I
[52:26] I didn't have it at the moment. And I was like, this is so weird. And so, at
[52:28] was like, this is so weird. And so, at that moment, I totally believed 100%
[52:31] that moment, I totally believed 100% that dairy was the reason not having it
[52:34] that dairy was the reason not having it for 48 hours was making this big
[52:36] for 48 hours was making this big difference in my health. And so I
[52:39] difference in my health. And so I continued that process and I continued
[52:41] continued that process and I continued learning [music] and that is what put me
[52:43] learning [music] and that is what put me in the direction I'm in. I don't have
[52:45] in the direction I'm in. I don't have vision issues or walking issues. Um I'm
[52:48] vision issues or walking issues. Um I'm not going to say I'm perfect, okay? We
[52:50] not going to say I'm perfect, okay? We still have, you know, I still have MS.
[52:52] still have, you know, I still have MS. MS is not curable. It can be put into
[52:55] MS is not curable. It can be put into remission, but I was having attacks and
[52:58] remission, but I was having attacks and problems 365
[53:01] problems 365 days a year. Every day of my life, I had
[53:03] days a year. Every day of my life, I had an issue. I don't live like that
[53:05] an issue. I don't live like that anymore. Not at all. And lupus they will
[53:08] anymore. Not at all. And lupus they will say is cured.
[53:25] Michelle's turnaround shows what
[53:26] Michelle's turnaround shows what removing a single trigger can sometimes
[53:29] removing a single trigger can sometimes do. But long-term healing also depends
[53:31] do. But long-term healing also depends on what we [music] add. So, what does it
[53:33] on what we [music] add. So, what does it really take to shift the gut microbiome
[53:35] really take to shift the gut microbiome in a way that brings down inflammation
[53:38] in a way that brings down inflammation ongoingly? [music] So, eating lots of
[53:40] ongoingly? [music] So, eating lots of plants and all a sudden your asthma gets
[53:42] plants and all a sudden your asthma gets better. You're like, "Wait a second.
[53:43] better. You're like, "Wait a second. What does food have to do with our lung
[53:45] What does food have to do with our lung function?" Well, asthma is a is a
[53:48] function?" Well, asthma is a is a pro-inflammatory disease. Your inflamed
[53:50] pro-inflammatory disease. Your inflamed airways and you produce these short-
[53:53] airways and you produce these short- chain fatty acids from the fiber that we
[53:55] chain fatty acids from the fiber that we eat. Our microbes do. And they tamp down
[53:58] eat. Our microbes do. And they tamp down inflammation in our lungs. And you can
[54:00] inflammation in our lungs. And you can prove that it's a fiber because you can
[54:02] prove that it's a fiber because you can actually, you know, squirt short chain
[54:04] actually, you know, squirt short chain fatty acids with rectal infusions. And
[54:07] fatty acids with rectal infusions. And the amount of short- chain fatty acids
[54:09] the amount of short- chain fatty acids you would get eating a bean burrito or
[54:10] you would get eating a bean burrito or something, you can see the turning down
[54:13] something, you can see the turning down of inflammation, the decrease in asthma
[54:14] of inflammation, the decrease in asthma attacks. And so we have that kind of
[54:16] attacks. And so we have that kind of causal evidence proving that our gut
[54:19] causal evidence proving that our gut microbiome can have significant impacts
[54:22] microbiome can have significant impacts on our immune function. And so where are
[54:24] on our immune function. And so where are these probiotics found? Only one place
[54:26] these probiotics found? Only one place in the plant kingdom. Only one place
[54:28] in the plant kingdom. Only one place concentrated the whole plant foods. And
[54:29] concentrated the whole plant foods. And so ah because of improved circulation,
[54:33] so ah because of improved circulation, anti-inflammatory nature, and microbiome
[54:36] anti-inflammatory nature, and microbiome building effects, no wonder plant-based
[54:38] building effects, no wonder plant-based diet can have effects on multiple organ
[54:41] diet can have effects on multiple organ systems, including the most important
[54:43] systems, including the most important organ of all, our brain.
[54:45] organ of all, our brain. >> We've just learned how loading up on
[54:46] >> We've just learned how loading up on fiber can cool inflammation. But some
[54:48] fiber can cool inflammation. But some popular blogs say certain plant foods
[54:50] popular blogs say certain plant foods actually stoke the fire. Night shades,
[54:53] actually stoke the fire. Night shades, lectins, oxalate rich greens, tomatoes,
[54:56] lectins, oxalate rich greens, tomatoes, beans, and even spinach often land on
[54:59] beans, and even spinach often land on the avoid list for people with joint
[55:01] the avoid list for people with joint pain or autoimmune issues.
[55:03] pain or autoimmune issues. >> So, what does the science really say?
[55:05] >> So, what does the science really say? Are these foods hidden hazards or
[55:07] Are these foods hidden hazards or nutrient powerhouses that simply need
[55:09] nutrient powerhouses that simply need the right context?
[55:10] the right context? >> The research generally shows that the
[55:12] >> The research generally shows that the more of those classes of food you eat,
[55:14] more of those classes of food you eat, the longer you live and the lower rates
[55:15] the longer you live and the lower rates of cancer you have. That's because foods
[55:17] of cancer you have. That's because foods that contain night shades like tomatoes
[55:19] that contain night shades like tomatoes and peppers also contain phytonutrients
[55:21] and peppers also contain phytonutrients and carotenoids that protect against
[55:22] and carotenoids that protect against cancer. And that's because things that
[55:24] cancer. And that's because things that contain oxalates like green vegetables
[55:26] contain oxalates like green vegetables like spinach have other powerful
[55:28] like spinach have other powerful anti-cancer compounds. So generally
[55:31] anti-cancer compounds. So generally speaking the exposure to those foods l
[55:34] speaking the exposure to those foods l linked to longer life and heightened
[55:37] linked to longer life and heightened anti-cancer protection. But if you have
[55:40] anti-cancer protection. But if you have too much of those foods like especially
[55:42] too much of those foods like especially in people who genetically are um stone
[55:45] in people who genetically are um stone kidney stone formers like oxylic acid
[55:47] kidney stone formers like oxylic acid and spinach and bee tops and parsley um
[55:51] and spinach and bee tops and parsley um and Swiss chard maybe if that's the
[55:54] and Swiss chard maybe if that's the mostly the greens you're eating then
[55:56] mostly the greens you're eating then your calcium absorption would go down
[55:59] your calcium absorption would go down and your if you're a stone former your
[56:00] and your if you're a stone former your ability to form stones would go up and
[56:02] ability to form stones would go up and there would be some pro-inflammation
[56:04] there would be some pro-inflammation from that. So yes, we don't want those
[56:07] from that. So yes, we don't want those high oxolic vegetables to be only what
[56:10] high oxolic vegetables to be only what we eat. But when they're eaten in
[56:11] we eat. But when they're eaten in balance, when they're 10 to 20% of your
[56:13] balance, when they're 10 to 20% of your diet, then you're eating a lot of non
[56:17] diet, then you're eating a lot of non oxalate containing green vegetables like
[56:18] oxalate containing green vegetables like lettuce and kale. And so yes, when it's
[56:20] lettuce and kale. And so yes, when it's in balance, they're really good for us.
[56:22] in balance, they're really good for us. >> When they're out of balance and that's
[56:23] >> When they're out of balance and that's all you're eating, it's not a good
[56:25] all you're eating, it's not a good relationship with the oxylic acid in
[56:27] relationship with the oxylic acid in food. So tomatoes and peppers contain
[56:31] food. So tomatoes and peppers contain the called the night shades, right?
[56:33] the called the night shades, right? >> Mhm.
[56:34] >> Mhm. >> Yeah. There are some people that are
[56:35] >> Yeah. There are some people that are more genetically nightshade sensitive,
[56:36] more genetically nightshade sensitive, but that's like one in that's less than
[56:38] but that's like one in that's less than one in 20 people. And even those people,
[56:40] one in 20 people. And even those people, it's not one in 20 that can't eat
[56:42] it's not one in 20 that can't eat nightshades. It's much less than that.
[56:43] nightshades. It's much less than that. It's like one in 50 who can't eat night
[56:44] It's like one in 50 who can't eat night shades. The one in 20 who's sensitive to
[56:46] shades. The one in 20 who's sensitive to nightshade can still eat small amounts
[56:47] nightshade can still eat small amounts of night shades. They just can't eat a
[56:48] of night shades. They just can't eat a lot of amount of night shades.
[56:50] lot of amount of night shades. >> So again, we're talking about balance in
[56:51] >> So again, we're talking about balance in the diet. There are some individuals
[56:53] the diet. There are some individuals most likely because of poor health and
[56:56] most likely because of poor health and unhealthy eating that can become um
[56:58] unhealthy eating that can become um enhance their night shade sensitivity
[57:00] enhance their night shade sensitivity almost like an allergy or be more
[57:02] almost like an allergy or be more sensitive to lectins and beans like an
[57:04] sensitive to lectins and beans like an allergy because they ate so unhealthy
[57:06] allergy because they ate so unhealthy and they didn't develop the right
[57:07] and they didn't develop the right bacteria in the gut to utilize and
[57:09] bacteria in the gut to utilize and digest these foods properly and now
[57:11] digest these foods properly and now they've become hyper nightshade
[57:13] they've become hyper nightshade sensitive or hyper lectin sensitive but
[57:16] sensitive or hyper lectin sensitive but that's not really a normal person. Let's
[57:19] that's not really a normal person. Let's be clear, nightshade vegetables like
[57:20] be clear, nightshade vegetables like tomatoes, peppers, and eggplant are
[57:22] tomatoes, peppers, and eggplant are generally healthy foods and they're
[57:25] generally healthy foods and they're packed with protective phytonutrients.
[57:27] packed with protective phytonutrients. The same goes for foods that are high in
[57:29] The same goes for foods that are high in oxalates like spinach and beets and
[57:31] oxalates like spinach and beets and Swiss chard and foods containing lectins
[57:34] Swiss chard and foods containing lectins like beans and lentils. For most people,
[57:36] like beans and lentils. For most people, these foods are anti-inflammatory
[57:39] these foods are anti-inflammatory and deeply nourishing.
[57:41] and deeply nourishing. >> Absolutely. But for some people,
[57:43] >> Absolutely. But for some people, particularly those dealing with
[57:45] particularly those dealing with autoimmune conditions or gut
[57:47] autoimmune conditions or gut inflammation, some of these foods can
[57:50] inflammation, some of these foods can trigger sensitivity. The issue isn't
[57:52] trigger sensitivity. The issue isn't usually the foods [music] themselves. It
[57:54] usually the foods [music] themselves. It is often that an inflamed, damaged gut
[57:57] is often that an inflamed, damaged gut lining is reacting to compounds it would
[58:00] lining is reacting to compounds it would normally handle just fine.
[58:02] normally handle just fine. >> So, here's what matters. If you suspect
[58:04] >> So, here's what matters. If you suspect night shades or high oxilate foods are
[58:06] night shades or high oxilate foods are causing problems, you don't necessarily
[58:09] causing problems, you don't necessarily need to cross them off your diet
[58:11] need to cross them off your diet forever. As your gut heals through an
[58:13] forever. As your gut heals through an anti-inflammatory diet, your tolerance
[58:16] anti-inflammatory diet, your tolerance often improves. In the meantime, you can
[58:18] often improves. In the meantime, you can emphasize low oxilate greens like
[58:21] emphasize low oxilate greens like lettuce and kale and bok choy and cook
[58:23] lettuce and kale and bok choy and cook your beans thoroughly to reduce lectins,
[58:25] your beans thoroughly to reduce lectins, which also makes them easier to digest.
[58:28] which also makes them easier to digest. >> The key is balance [music] and listening
[58:30] >> The key is balance [music] and listening to your body. Rotate your greens,
[58:33] to your body. Rotate your greens, diversify your vegetables, and if
[58:35] diversify your vegetables, and if certain foods consistently [music] cause
[58:37] certain foods consistently [music] cause problems, it is okay to take a break
[58:39] problems, it is okay to take a break while you heal. These aren't bad foods.
[58:42] while you heal. These aren't bad foods. They are powerful foods that some people
[58:44] They are powerful foods that some people need to approach strategically.
[58:46] need to approach strategically. >> But there's another food component that
[58:48] >> But there's another food component that sparks even more debate. Gluten. Is it a
[58:52] sparks even more debate. Gluten. Is it a harmless or even helpful green protein?
[58:54] harmless or even helpful green protein? Or is it a gut wrecker and a trigger for
[58:56] Or is it a gut wrecker and a trigger for autoimmune conditions?
[58:57] autoimmune conditions? >> Now, the answer isn't the same for
[58:59] >> Now, the answer isn't the same for everyone, and genetics really only tells
[59:01] everyone, and genetics really only tells part of the story. So, let's unpack what
[59:04] part of the story. So, let's unpack what science and real world experience
[59:06] science and real world experience actually show about gluten, celiac
[59:08] actually show about gluten, celiac disease, and non-seliac gluten
[59:10] disease, and non-seliac gluten sensitivity. There are people that have
[59:13] sensitivity. There are people that have the genetic markers. They consume gluten
[59:16] the genetic markers. They consume gluten containing foods and they do not have
[59:19] containing foods and they do not have celiac disease because the diagnose for
[59:22] celiac disease because the diagnose for celiac disease is you have to have a
[59:25] celiac disease is you have to have a biopsy of your gut lining and if you see
[59:30] biopsy of your gut lining and if you see certain changes
[59:33] certain changes then yes then you say you have celiac
[59:36] then yes then you say you have celiac disease and you should avoid gluten.
[59:38] disease and you should avoid gluten. There are people that do not have the
[59:40] There are people that do not have the gene variant but they have a gluten
[59:43] gene variant but they have a gluten sensitivity
[59:44] sensitivity and the gluten sensitivity can show up
[59:46] and the gluten sensitivity can show up in two different ways. For some people
[59:49] in two different ways. For some people they have symptoms that are related to
[59:53] they have symptoms that are related to GI tract and then by and large some GI
[59:56] GI tract and then by and large some GI doctors would then say if that's your
[59:59] doctors would then say if that's your your case then you experiment with
[01:00:03] your case then you experiment with different gluten containing foods and
[01:00:05] different gluten containing foods and you see how you respond. But then if you
[01:00:07] you see how you respond. But then if you when you consume gluten containing foods
[01:00:10] when you consume gluten containing foods and you have symptoms that go outside of
[01:00:13] and you have symptoms that go outside of GI system, there are people that have
[01:00:16] GI system, there are people that have joint pains, there are people that have
[01:00:17] joint pains, there are people that have headache, there are people that have
[01:00:20] headache, there are people that have eczema sort of symptoms, then it's
[01:00:23] eczema sort of symptoms, then it's something for you to pause, look at
[01:00:25] something for you to pause, look at maybe is it everything that contains a
[01:00:28] maybe is it everything that contains a gluten that makes you feel the symptoms
[01:00:31] gluten that makes you feel the symptoms or specific products. You can play
[01:00:33] or specific products. You can play around and you can see and you can go
[01:00:35] around and you can see and you can go through an elimination diet and then
[01:00:37] through an elimination diet and then bring back the things that you
[01:00:39] bring back the things that you eliminated and see how you respond. Cuz
[01:00:41] eliminated and see how you respond. Cuz I usually expect to see great food
[01:00:42] I usually expect to see great food within the first month or so. And if I
[01:00:44] within the first month or so. And if I don't, then I'll start playing around
[01:00:46] don't, then I'll start playing around and go, okay, you know what? Let's take
[01:00:48] and go, okay, you know what? Let's take this ingredient out and see how you
[01:00:49] this ingredient out and see how you feel. And if within a few days that goes
[01:00:50] feel. And if within a few days that goes away, all right, for now, we'll eat that
[01:00:52] away, all right, for now, we'll eat that one ingredient. When you're fully well,
[01:00:55] one ingredient. When you're fully well, you'll be able to add it back. So that's
[01:00:56] you'll be able to add it back. So that's when I usually start looking for sex and
[01:00:59] when I usually start looking for sex and for some reason you're not rapidly
[01:01:02] for some reason you're not rapidly getting the results that that will
[01:01:03] getting the results that that will expect.
[01:01:05] expect. [music]
[01:01:19] We've seen how the right foods [music]
[01:01:21] We've seen how the right foods [music] can transform gut health and cool
[01:01:23] can transform gut health and cool inflammation. But there's a factor that
[01:01:25] inflammation. But there's a factor that can override even the most
[01:01:26] can override even the most anti-inflammatory diet. Chronic stress.
[01:01:30] anti-inflammatory diet. Chronic stress. >> Stress isn't just a feeling. It is a
[01:01:33] >> Stress isn't just a feeling. It is a fullbody biological [music] response.
[01:01:36] fullbody biological [music] response. And when that response gets stuck in the
[01:01:39] And when that response gets stuck in the on position, it becomes one of the most
[01:01:42] on position, it becomes one of the most powerful drivers of inflammation [music]
[01:01:44] powerful drivers of inflammation [music] throughout your body.
[01:01:45] throughout your body. >> Your adrenal glands release stress
[01:01:47] >> Your adrenal glands release stress hormones like cortisol and adrenaline.
[01:01:49] hormones like cortisol and adrenaline. In short bursts, these hormones help you
[01:01:51] In short bursts, these hormones help you respond to real threats. But when
[01:01:53] respond to real threats. But when they're elevated day after day, week
[01:01:55] they're elevated day after day, week after week, they keep your immune system
[01:01:57] after week, they keep your immune system on high alert and your inflammation
[01:02:00] on high alert and your inflammation levels simmering.
[01:02:01] levels simmering. >> Let's take a look at what happens in the
[01:02:03] >> Let's take a look at what happens in the body when stress [music] becomes chronic
[01:02:05] body when stress [music] becomes chronic and how that cycle can be disrupted.
[01:02:09] and how that cycle can be disrupted. >> Cramming for a test, trying to get more
[01:02:12] >> Cramming for a test, trying to get more done than you have time to do. Stress is
[01:02:15] done than you have time to do. Stress is a feeling we all experience when we are
[01:02:18] a feeling we all experience when we are challenged or [music] overwhelmed. But
[01:02:20] challenged or [music] overwhelmed. But more than just an emotion, stress is a
[01:02:23] more than just an emotion, stress is a hardwired physical response that travels
[01:02:26] hardwired physical response that travels throughout your entire body. In the
[01:02:29] throughout your entire body. In the short term, stress can be advantageous.
[01:02:32] short term, stress can be advantageous. But when activated too often or too
[01:02:35] But when activated too often or too long, your primitive fightorflight
[01:02:37] long, your primitive fightorflight stress response not only changes your
[01:02:40] stress response not only changes your brain, but also damages many of the
[01:02:43] brain, but also damages many of the other organs and cells throughout your
[01:02:45] other organs and cells throughout your body. Your adrenal gland releases the
[01:02:49] body. Your adrenal gland releases the stress hormones cortisol, epinephrine,
[01:02:52] stress hormones cortisol, epinephrine, also known as adrenaline, and
[01:02:54] also known as adrenaline, and norepinephrine.
[01:02:55] norepinephrine. So, what does chronic stress actually do
[01:02:58] So, what does chronic stress actually do to your body? Well, it raises cortisol,
[01:03:01] to your body? Well, it raises cortisol, which drives inflammation and disrupts
[01:03:03] which drives inflammation and disrupts your microbiome and increases deep belly
[01:03:06] your microbiome and increases deep belly fat, which is the kind that actively
[01:03:08] fat, which is the kind that actively fuels more inflammation and raises your
[01:03:10] fuels more inflammation and raises your risk of heart disease and insulin
[01:03:11] risk of heart disease and insulin resistance. Those stress signals travel
[01:03:14] resistance. Those stress signals travel along the vagus nerve between your brain
[01:03:17] along the vagus nerve between your brain and your gut, affecting digestion,
[01:03:19] and your gut, affecting digestion, immunity, and mood all at once. That's
[01:03:23] immunity, and mood all at once. That's why stress can trigger IBS symptoms,
[01:03:26] why stress can trigger IBS symptoms, heartburn, or that anxious feeling in
[01:03:28] heartburn, or that anxious feeling in your stomach. It can slow down or speed
[01:03:31] your stomach. It can slow down or speed up digestion. It can shift your gut
[01:03:33] up digestion. It can shift your gut bacteria, and even contribute to acne,
[01:03:36] bacteria, and even contribute to acne, hair loss, headaches, muscle tension,
[01:03:38] hair loss, headaches, muscle tension, and fatigue.
[01:03:39] and fatigue. >> And here's something important. Research
[01:03:41] >> And here's something important. Research shows these stressdriven changes can set
[01:03:44] shows these stressdriven changes can set the stage for plaque buildup in your
[01:03:46] the stage for plaque buildup in your arteries, which increases your risk of
[01:03:48] arteries, which increases your risk of heart attack and stroke. So, the stakes
[01:03:50] heart attack and stroke. So, the stakes are real. What really matters is how you
[01:03:53] are real. What really matters is how you respond to stress. When challenges are
[01:03:56] respond to stress. When challenges are seen as manageable rather than
[01:03:58] seen as manageable rather than overwhelming, the body tends to settle
[01:04:01] overwhelming, the body tends to settle and respond more calmly.
[01:04:03] and respond more calmly. >> Yeah. And there are simple effective
[01:04:05] >> Yeah. And there are simple effective practices that can help shift the
[01:04:07] practices that can help shift the nervous system from fight or flight to
[01:04:10] nervous system from fight or flight to I've got this.
[01:04:11] I've got this. >> So something as simple as a 478 breath
[01:04:14] >> So something as simple as a 478 breath or a box breathing is um can be
[01:04:17] or a box breathing is um can be beneficial. Um humming, chanting,
[01:04:21] beneficial. Um humming, chanting, singing. Uh what do I do with my my
[01:04:23] singing. Uh what do I do with my my children patients? I always ask them.
[01:04:25] children patients? I always ask them. I'm like tell me what your your favorite
[01:04:27] I'm like tell me what your your favorite song is right now, your favorite artist.
[01:04:29] song is right now, your favorite artist. And then for some reason right right now
[01:04:31] And then for some reason right right now and probably most of the time it's
[01:04:33] and probably most of the time it's [laughter] all always Taylor Swift and
[01:04:35] [laughter] all always Taylor Swift and I'm like all right tell me the song and
[01:04:37] I'm like all right tell me the song and tell me the song and I'm like all right
[01:04:38] tell me the song and I'm like all right the next time you feel stressed or you
[01:04:41] the next time you feel stressed or you feel like there's overwhelm going on
[01:04:44] feel like there's overwhelm going on just sing the song doesn't matter who's
[01:04:45] just sing the song doesn't matter who's there it doesn't m you know go in the
[01:04:48] there it doesn't m you know go in the bathroom and sing what do you whatever
[01:04:49] bathroom and sing what do you whatever you got to do sing the song right you
[01:04:51] you got to do sing the song right you can activate the vagus nerve because it
[01:04:53] can activate the vagus nerve because it travels right behind there right so by
[01:04:56] travels right behind there right so by singing um another way to activate it is
[01:04:59] singing um another way to activate it is gargling, right? So, if you're stressed
[01:05:01] gargling, right? So, if you're stressed out in the morning after you're done
[01:05:03] out in the morning after you're done brushing your teeth, gargle, gargle with
[01:05:05] brushing your teeth, gargle, gargle with some salt water, you know, um and then
[01:05:07] some salt water, you know, um and then splashes of cold water. So, this is all
[01:05:10] splashes of cold water. So, this is all like very simple. Um veagal nerve
[01:05:14] like very simple. Um veagal nerve stimulation, nature exposure. Okay. Um
[01:05:18] stimulation, nature exposure. Okay. Um nature exposure will also lower your
[01:05:21] nature exposure will also lower your salivary cortisol, things like forest
[01:05:23] salivary cortisol, things like forest bathing and grounding. And even 20
[01:05:26] bathing and grounding. And even 20 minutes in a green space can help
[01:05:29] minutes in a green space can help decrease those pro-inflammatory
[01:05:31] decrease those pro-inflammatory cytoines. Okay? And if you can't get to
[01:05:33] cytoines. Okay? And if you can't get to a green space, say it's winter time, put
[01:05:36] a green space, say it's winter time, put a picture up like just look at the green
[01:05:39] a picture up like just look at the green space and do a visualization around it
[01:05:41] space and do a visualization around it because even that can work.
[01:05:43] because even that can work. >> There's all types of breath work, you
[01:05:45] >> There's all types of breath work, you know, that that there's been great
[01:05:46] know, that that there's been great events out there that you could see
[01:05:47] events out there that you could see online that do this. You could, you
[01:05:49] online that do this. You could, you know, certainly search online. However,
[01:05:51] know, certainly search online. However, one of my favorites called interesting
[01:05:53] one of my favorites called interesting name, the physiological sigh. The
[01:05:55] name, the physiological sigh. The physiological sigh. It's an interesting
[01:05:57] physiological sigh. It's an interesting name and and this is confirmed in
[01:06:00] name and and this is confirmed in research uh including at Stanford
[01:06:02] research uh including at Stanford University um to have a very fast and
[01:06:05] University um to have a very fast and powerful effect on reducing stress,
[01:06:07] powerful effect on reducing stress, anxiety, uh you know that that physical
[01:06:10] anxiety, uh you know that that physical feelings of tension in the body when
[01:06:12] feelings of tension in the body when that heart is racing because you're
[01:06:14] that heart is racing because you're worried about something. It's a
[01:06:16] worried about something. It's a tremendous for that. Um, and what you do
[01:06:20] tremendous for that. Um, and what you do is basically it's also simple. Um, it's
[01:06:22] is basically it's also simple. Um, it's two quick breaths in like this, [gasps]
[01:06:26] two quick breaths in like this, [gasps] [snorts]
[01:06:27] [snorts] [sighs]
[01:06:29] then that slow release out, and then two
[01:06:31] then that slow release out, and then two breaths in, quick again, and that slow
[01:06:33] breaths in, quick again, and that slow release out. And even doing that for
[01:06:35] release out. And even doing that for just one minute has demonstrated to have
[01:06:38] just one minute has demonstrated to have quite significant impact on reducing
[01:06:40] quite significant impact on reducing stress and stuff like that. I use this
[01:06:42] stress and stuff like that. I use this all the time. I do other methods as
[01:06:43] all the time. I do other methods as well,
[01:06:44] well, >> but that's great for, you know, even
[01:06:45] >> but that's great for, you know, even before bed. um that's great during the
[01:06:48] before bed. um that's great during the day if you find yourself in one of those
[01:06:49] day if you find yourself in one of those tense situations or your mind's racing
[01:06:51] tense situations or your mind's racing and anything like that. Um breath work
[01:06:53] and anything like that. Um breath work in general and and the physiological
[01:06:55] in general and and the physiological side a name just that I love for some
[01:06:57] side a name just that I love for some reason as well that that that specific
[01:06:59] reason as well that that that specific breath works awesome.
[01:07:05] [music]
[01:07:13] A few mindful breaths,
[01:07:17] A few mindful breaths, a walk [snorts] beneath the trees, a
[01:07:19] a walk [snorts] beneath the trees, a quick sing along in the shower. These
[01:07:21] quick sing along in the shower. These are tiny practices that can flip our
[01:07:23] are tiny practices that can flip our stress switch in minutes.
[01:07:25] stress switch in minutes. >> And scientists are finding that the
[01:07:27] >> And scientists are finding that the benefits [music]
[01:07:28] benefits [music] go well beyond calm nerves, acts of
[01:07:32] go well beyond calm nerves, acts of compassion, meaningful relationships,
[01:07:34] compassion, meaningful relationships, even [music] a clear sense of purpose,
[01:07:37] even [music] a clear sense of purpose, all dial down inflammatory markers in
[01:07:40] all dial down inflammatory markers in the blood. In other words, loving well
[01:07:43] the blood. In other words, loving well and living for something bigger than
[01:07:45] and living for something bigger than ourselves aren't just feel-good ideas.
[01:07:47] ourselves aren't just feel-good ideas. They are biochemistry in action.
[01:07:51] They are biochemistry in action. My dad used to quote Bradley Miller,
[01:07:53] My dad used to quote Bradley Miller, "Teaching a child not to step on a
[01:07:55] "Teaching a child not to step on a caterpillar is as valuable to the child
[01:07:57] caterpillar is as valuable to the child as it is to the caterpillar."
[01:08:01] as it is to the caterpillar." Turns out there's research to back that
[01:08:03] Turns out there's research to back that up. It turns out that compassion is good
[01:08:04] up. It turns out that compassion is good for us. There was an 8-week compassion
[01:08:07] for us. There was an 8-week compassion training uh that found uh that people
[01:08:10] training uh that found uh that people who practice compassion had less stress
[01:08:13] who practice compassion had less stress and inflammation in their bodies. And uh
[01:08:16] and inflammation in their bodies. And uh this was this was done in published in
[01:08:18] this was this was done in published in European psychiatry in 2024.
[01:08:22] European psychiatry in 2024. We're learning more and more about
[01:08:23] We're learning more and more about altruism and kindness and that it's good
[01:08:26] altruism and kindness and that it's good for our health.
[01:08:34] One of my early mentors, a guy by the
[01:08:36] One of my early mentors, a guy by the name of Robert Butler, he's the direct
[01:08:38] name of Robert Butler, he's the direct first director of the National
[01:08:39] first director of the National Institutes on Aging. Uh he examined the
[01:08:42] Institutes on Aging. Uh he examined the writings of over a thousand people and
[01:08:45] writings of over a thousand people and found that people who whose writings
[01:08:47] found that people who whose writings reflected a sense of purpose or life
[01:08:49] reflected a sense of purpose or life meeting were living about eight years
[01:08:51] meeting were living about eight years longer than ruerless people. And that
[01:08:53] longer than ruerless people. And that was my observation in blue zones as well
[01:08:55] was my observation in blue zones as well that people off the top of their head
[01:08:58] that people off the top of their head could tell me why they woke up in the
[01:09:00] could tell me why they woke up in the morning. And you know people who have a
[01:09:02] morning. And you know people who have a sense of purpose uh first of all I think
[01:09:05] sense of purpose uh first of all I think they're more likely to get physical
[01:09:06] they're more likely to get physical activity and eat well and take their
[01:09:09] activity and eat well and take their medicines etc. But I al also think
[01:09:12] medicines etc. But I al also think there's a sense of what I call
[01:09:14] there's a sense of what I call existential stress that comes from
[01:09:17] existential stress that comes from waking up in the morning and not knowing
[01:09:19] waking up in the morning and not knowing what the hell you're going to do with
[01:09:20] what the hell you're going to do with your life. Gratitude is one of the heart
[01:09:23] your life. Gratitude is one of the heart qualities that gets you into coherence.
[01:09:25] qualities that gets you into coherence. Remember I said love, care,
[01:09:26] Remember I said love, care, appreciation, kindness, gratitude. It's
[01:09:29] appreciation, kindness, gratitude. It's one of the easiest because it's one of
[01:09:32] one of the easiest because it's one of the easiest for people to feel. Just
[01:09:34] the easiest for people to feel. Just like kindness is so easy for people to
[01:09:37] like kindness is so easy for people to feel. And you focus on that and you
[01:09:38] feel. And you focus on that and you breathe that and it changes the
[01:09:41] breathe that and it changes the electromagnetic
[01:09:43] electromagnetic energy from the heart and how the heart
[01:09:45] energy from the heart and how the heart talks to the brain. It changes the
[01:09:48] talks to the brain. It changes the communication with every cell cuz every
[01:09:50] communication with every cell cuz every heartbeat
[01:09:52] heartbeat you can pick it up at any cell of the
[01:09:54] you can pick it up at any cell of the body. It's the strongest generator of
[01:09:57] body. It's the strongest generator of electricity in the body. So that pattern
[01:10:00] electricity in the body. So that pattern of how you're feeling is affecting every
[01:10:02] of how you're feeling is affecting every cell of your body. And so what we want
[01:10:05] cell of your body. And so what we want to be able to do is put out more
[01:10:08] to be able to do is put out more gratitude to ourselves, to each other,
[01:10:11] gratitude to ourselves, to each other, to life. And that enhances our
[01:10:13] to life. And that enhances our vibration, lifts our perceptions and
[01:10:16] vibration, lifts our perceptions and increases our coherence. So compassion
[01:10:19] increases our coherence. So compassion is similar. Compassion is another one of
[01:10:22] is similar. Compassion is another one of those heart qualities [music] that
[01:10:24] those heart qualities [music] that nurtures us that feels good and also
[01:10:27] nurtures us that feels good and also brings our heart rhythms into co more
[01:10:29] brings our heart rhythms into co more coherence. So any of them compassion,
[01:10:32] coherence. So any of them compassion, appreciation, gratitude,
[01:10:35] appreciation, gratitude, uh unconditional just pure love,
[01:10:38] uh unconditional just pure love, kindness, [music]
[01:10:39] kindness, [music] all have been called qualities of
[01:10:41] all have been called qualities of spirit, joy, whatever we can conjure up
[01:10:44] spirit, joy, whatever we can conjure up to feel is going to help us get
[01:10:46] to feel is going to help us get coherent.
[01:10:50] [music]
[01:10:58] >> [music]
[01:11:03] >> We've explored [music] how food calms
[01:11:05] >> We've explored [music] how food calms inflammation and how gratitude and
[01:11:07] inflammation and how gratitude and purpose protect our health from the
[01:11:08] purpose protect our health from the inside out. But there's another layer to
[01:11:10] inside out. But there's another layer to address. What we're exposed to [music]
[01:11:12] address. What we're exposed to [music] in our everyday environment.
[01:11:14] in our everyday environment. >> Your exposome. Everything outside your
[01:11:17] >> Your exposome. Everything outside your body that affects what's happening
[01:11:19] body that affects what's happening inside your [music] body. It includes
[01:11:21] inside your [music] body. It includes the air you breathe, the products you
[01:11:23] the air you breathe, the products you use, and the materials in your home.
[01:11:26] use, and the materials in your home. Many common household items contain
[01:11:28] Many common household items contain endocrine disruptors, which are
[01:11:30] endocrine disruptors, which are chemicals [music] that interfere with
[01:11:31] chemicals [music] that interfere with your hormones and can fuel inflammation.
[01:11:34] your hormones and can fuel inflammation. >> Yes. Now, the good news is you don't
[01:11:36] >> Yes. Now, the good news is you don't need to overhaul your entire life. A few
[01:11:39] need to overhaul your entire life. A few strategic swaps can significantly reduce
[01:11:41] strategic swaps can significantly reduce your toxic load. So, let's look at where
[01:11:43] your toxic load. So, let's look at where to focus your efforts for maximum
[01:11:46] to focus your efforts for maximum impact. So this the exposome encompasses
[01:11:48] impact. So this the exposome encompasses everything outside of your body that is
[01:11:52] everything outside of your body that is affecting your body. We call that the
[01:11:54] affecting your body. We call that the exposome. This room we're in, where do
[01:11:56] exposome. This room we're in, where do you work? Your car environment, your
[01:11:58] you work? Your car environment, your home environment, is it just full of
[01:12:00] home environment, is it just full of dander, mold, is it full of uh chemicals
[01:12:04] dander, mold, is it full of uh chemicals that are that are sloughing off the wall
[01:12:06] that are that are sloughing off the wall over time, plastic residues, and so much
[01:12:08] over time, plastic residues, and so much more that we're exposed to that we just
[01:12:10] more that we're exposed to that we just really don't think about that will
[01:12:12] really don't think about that will contribute.
[01:12:13] contribute. >> Yeah, absolutely. So there's a lot of of
[01:12:14] >> Yeah, absolutely. So there's a lot of of endocrine disruptors and hormone
[01:12:17] endocrine disruptors and hormone mimickers like xenoestrogens, poisonous
[01:12:20] mimickers like xenoestrogens, poisonous estrogens that disrupt the body from
[01:12:23] estrogens that disrupt the body from utilizing the naturally produced
[01:12:25] utilizing the naturally produced estrogens, things like that. Things in
[01:12:27] estrogens, things like that. Things in the environment, all these environmental
[01:12:29] the environment, all these environmental chemicals, like for example, the
[01:12:31] chemicals, like for example, the plastics in bottles, like people are
[01:12:33] plastics in bottles, like people are drinking water bottles, throwing them in
[01:12:35] drinking water bottles, throwing them in their back seat, they're getting heated.
[01:12:37] their back seat, they're getting heated. all those chemicals are leeching into
[01:12:40] all those chemicals are leeching into the water and then they're drinking that
[01:12:42] the water and then they're drinking that and that's a chemical disruptor, right?
[01:12:44] and that's a chemical disruptor, right? So, how do we do that? Plus the air like
[01:12:47] So, how do we do that? Plus the air like um the the paint that we put on our
[01:12:50] um the the paint that we put on our walls, the firmaldahhide in the rugs um
[01:12:53] walls, the firmaldahhide in the rugs um the cleaning supplies and all that. So,
[01:12:55] the cleaning supplies and all that. So, one really good way at home is to have
[01:12:58] one really good way at home is to have an air filter, right? So, not to allow
[01:13:00] an air filter, right? So, not to allow those things to build up. Use the
[01:13:02] those things to build up. Use the cleanest products you can, the cleanest
[01:13:05] cleanest products you can, the cleanest you can. And but if you walk if you
[01:13:07] you can. And but if you walk if you moved into a house and it was painted
[01:13:09] moved into a house and it was painted three years ago and it doesn't need new
[01:13:11] three years ago and it doesn't need new painting because the paint's in good
[01:13:13] painting because the paint's in good shape and it's an expense to go and
[01:13:16] shape and it's an expense to go and repaint the whole house, right? That
[01:13:18] repaint the whole house, right? That would be the ideal is to get one of the
[01:13:20] would be the ideal is to get one of the nonVoc or low VOC paints.
[01:13:22] nonVoc or low VOC paints. >> Pifas, PFAS as they're called, pear and
[01:13:25] >> Pifas, PFAS as they're called, pear and poly floral, you know, car I don't need
[01:13:28] poly floral, you know, car I don't need to say the long word. They're pifas,
[01:13:29] to say the long word. They're pifas, right? Um, PFAS's are some nasty
[01:13:32] right? Um, PFAS's are some nasty chemicals unfortunately that are very
[01:13:34] chemicals unfortunately that are very prevalent in a number of places
[01:13:36] prevalent in a number of places including in that non-stick coating. Um,
[01:13:39] including in that non-stick coating. Um, these things they're they're associated
[01:13:40] these things they're they're associated with u all kinds of thing again thyroid
[01:13:43] with u all kinds of thing again thyroid dysfunctions um high cholesterol,
[01:13:46] dysfunctions um high cholesterol, weakened immunity, all kinds of issues
[01:13:48] weakened immunity, all kinds of issues with PIFAs and that's a top source of
[01:13:50] with PIFAs and that's a top source of them. Cookware wise just a reminder
[01:13:53] them. Cookware wise just a reminder you've heard this before but it is
[01:13:54] you've heard this before but it is important consider ceramic coated a
[01:13:57] important consider ceramic coated a better choice. um consider stainless
[01:14:00] better choice. um consider stainless steel is a better choice. Iron is a
[01:14:02] steel is a better choice. Iron is a controversial but certainly better
[01:14:04] controversial but certainly better choice than than than these. Uh some
[01:14:06] choice than than than these. Uh some people are pro because it actually does
[01:14:08] people are pro because it actually does u leech iron into your food and if
[01:14:10] u leech iron into your food and if you're iron deficient it might be a good
[01:14:11] you're iron deficient it might be a good way to get some iron but for that very
[01:14:13] way to get some iron but for that very same reason others you know are cautious
[01:14:15] same reason others you know are cautious about the iron cookware but you know
[01:14:16] about the iron cookware but you know it's certainly a better choice than than
[01:14:18] it's certainly a better choice than than these nonsticks. So, those are three
[01:14:20] these nonsticks. So, those are three areas that I would focus on because
[01:14:22] areas that I would focus on because they're powerful in a negative way
[01:14:24] they're powerful in a negative way sources of toxins, but they're easy
[01:14:26] sources of toxins, but they're easy swaps, relatively speaking.
[01:14:28] swaps, relatively speaking. >> We've covered smart swaps for cookware
[01:14:30] >> We've covered smart swaps for cookware and containers and household products,
[01:14:32] and containers and household products, and these are all wonderful ways to
[01:14:34] and these are all wonderful ways to reduce your toxic load. Of course,
[01:14:36] reduce your toxic load. Of course, environmental health isn't just about
[01:14:38] environmental health isn't just about what we eat or the products we use. It's
[01:14:40] what we eat or the products we use. It's also about what neighborhoods we live in
[01:14:43] also about what neighborhoods we live in and what foods we can access. Zip code
[01:14:46] and what foods we can access. Zip code and income often shape exposure to
[01:14:49] and income often shape exposure to pollution, access to clean water and
[01:14:51] pollution, access to clean water and safe outdoor spaces in which to
[01:14:53] safe outdoor spaces in which to exercise, and of course, availability of
[01:14:57] exercise, and of course, availability of healthy food.
[01:14:57] healthy food. >> Yeah,
[01:14:58] >> Yeah, >> these aren't just individual choices.
[01:15:00] >> these aren't just individual choices. They're structural realities that all
[01:15:03] They're structural realities that all too often drive health disparities.
[01:15:05] too often drive health disparities. >> But one of the things that gives me hope
[01:15:07] >> But one of the things that gives me hope is that good nutrition doesn't require
[01:15:09] is that good nutrition doesn't require expensive specialty stores or it doesn't
[01:15:12] expensive specialty stores or it doesn't have to cost an arm and a leg. Some of
[01:15:14] have to cost an arm and a leg. Some of us have this belief that healthy food is
[01:15:17] us have this belief that healthy food is some kind of elitist luxury, like it's
[01:15:19] some kind of elitist luxury, like it's mainly for rich folks. Whole Foods got
[01:15:21] mainly for rich folks. Whole Foods got the unfortunate nickname a while back,
[01:15:24] the unfortunate nickname a while back, Whole Paycheck, because truth be told,
[01:15:26] Whole Paycheck, because truth be told, there are big profits to be made from
[01:15:29] there are big profits to be made from highly markedup products that have some
[01:15:31] highly markedup products that have some kind of a health halo. But the basics
[01:15:33] kind of a health halo. But the basics are foods like beans and lentils, corn
[01:15:35] are foods like beans and lentils, corn and rice, sweet potatoes, and even
[01:15:38] and rice, sweet potatoes, and even cabbage and onions. And they're actually
[01:15:40] cabbage and onions. And they're actually quite affordable.
[01:15:41] quite affordable. >> That's right. You know, you hear over
[01:15:42] >> That's right. You know, you hear over and over, you got to get we have to get
[01:15:44] and over, you got to get we have to get more fresh fruits and vegetables in the
[01:15:45] more fresh fruits and vegetables in the inner city. And I actually think that is
[01:15:48] inner city. And I actually think that is completely wrong. Uh not that it
[01:15:50] completely wrong. Uh not that it wouldn't be good, but it's the wrong
[01:15:52] wouldn't be good, but it's the wrong place to start. Uh fresh fruits and
[01:15:54] place to start. Uh fresh fruits and vegetables are expensive. They're not
[01:15:56] vegetables are expensive. They're not shelf stable. People don't often know
[01:15:58] shelf stable. People don't often know what to do with them. But in the inner
[01:16:00] what to do with them. But in the inner city where you have a high percentage of
[01:16:02] city where you have a high percentage of African-Americans and Latin Americans,
[01:16:04] African-Americans and Latin Americans, they know exactly what to do with beans
[01:16:06] they know exactly what to do with beans and corn, corn tortillas. And uh uh
[01:16:10] and corn, corn tortillas. And uh uh African-Americans have a rich I've
[01:16:12] African-Americans have a rich I've written a book about this, have a rich
[01:16:14] written a book about this, have a rich history of knowing exactly what to do
[01:16:16] history of knowing exactly what to do with beans and rice to make them taste
[01:16:18] with beans and rice to make them taste delicious. And both of those inputs get
[01:16:21] delicious. And both of those inputs get you about 95% the way there. It's
[01:16:23] you about 95% the way there. It's complex carbohydrates. It's potassium,
[01:16:26] complex carbohydrates. It's potassium, it's folate. I mean, there's a a litany
[01:16:29] it's folate. I mean, there's a a litany of of vitamins and minerals you need um
[01:16:32] of of vitamins and minerals you need um for, you know, under a dollar a serving
[01:16:35] for, you know, under a dollar a serving and with a flavor palette that people
[01:16:38] and with a flavor palette that people are going to like and it's shelf stable
[01:16:41] are going to like and it's shelf stable and uh you can cook it in one pot. So, I
[01:16:44] and uh you can cook it in one pot. So, I think we need to start with beans and
[01:16:45] think we need to start with beans and grains in the inner city and those are
[01:16:47] grains in the inner city and those are both cheap.
[01:16:51] [music]
[01:17:00] >> [music]
[01:17:03] >> The truth is that whether or not we can
[01:17:06] >> The truth is that whether or not we can control our environment externally, we
[01:17:09] control our environment externally, we all have powerful choices to make about
[01:17:12] all have powerful choices to make about what we do control, what we eat, how we
[01:17:15] what we do control, what we eat, how we move, how we sleep. And these are not
[01:17:18] move, how we sleep. And these are not small things. They're the foundation.
[01:17:21] small things. They're the foundation. And progress [music] doesn't have to be
[01:17:23] And progress [music] doesn't have to be dramatic to be real. Every colorful
[01:17:26] dramatic to be real. Every colorful vegetable, every good night's sleep,
[01:17:29] vegetable, every good night's sleep, every stress relieving [music] breath
[01:17:31] every stress relieving [music] breath counts. Small changes really do compound
[01:17:35] counts. Small changes really do compound over time.
[01:17:36] over time. >> So, what's a good place to start?
[01:17:37] >> So, what's a good place to start? >> I would say something easy to just start
[01:17:39] >> I would say something easy to just start right now would be at every meal that
[01:17:41] right now would be at every meal that you have or snack. Every meal and snack,
[01:17:43] you have or snack. Every meal and snack, just add something colorful to your
[01:17:45] just add something colorful to your plate. So, if you're having some toast
[01:17:46] plate. So, if you're having some toast in the morning, could you just have a
[01:17:48] in the morning, could you just have a handful of berries with it? At
[01:17:49] handful of berries with it? At lunchtime, could you add a handful of
[01:17:51] lunchtime, could you add a handful of carrots to whatever sandwich you're
[01:17:52] carrots to whatever sandwich you're having? You don't have to change
[01:17:53] having? You don't have to change anything else. And then for dinner, can
[01:17:55] anything else. And then for dinner, can you throw some spinach in that pasta?
[01:17:56] you throw some spinach in that pasta? Again, if you're allowed to have that.
[01:17:57] Again, if you're allowed to have that. These are all things you want to check
[01:17:58] These are all things you want to check that they don't interact with
[01:18:00] that they don't interact with medications. So, your doctor can tell
[01:18:01] medications. So, your doctor can tell you that. But I think a small step is
[01:18:03] you that. But I think a small step is just adding in. Um, when you add in
[01:18:06] just adding in. Um, when you add in things, maybe you'll start slowly
[01:18:08] things, maybe you'll start slowly decreasing other things. So, if we keep
[01:18:10] decreasing other things. So, if we keep adding, we'll slowly decrease, and that
[01:18:12] adding, we'll slowly decrease, and that usually helps. You want to get a win
[01:18:14] usually helps. You want to get a win right away. So, I'm not going to say if
[01:18:15] right away. So, I'm not going to say if someone comes in and they want to change
[01:18:16] someone comes in and they want to change their health, if they want to go full on
[01:18:18] their health, if they want to go full on plant-based, awesome. We can do that.
[01:18:20] plant-based, awesome. We can do that. But if they're a little bit timid and
[01:18:22] But if they're a little bit timid and are not confident yet, I like to get a
[01:18:24] are not confident yet, I like to get a win. And that is just eating one
[01:18:25] win. And that is just eating one plant-based meal a day. So, if they can
[01:18:28] plant-based meal a day. So, if they can just swap out their normal breakfast
[01:18:30] just swap out their normal breakfast sandwich that has eggs on it for a bowl
[01:18:32] sandwich that has eggs on it for a bowl of oatmeal or just some toast with a
[01:18:34] of oatmeal or just some toast with a little bit of nut butter, that's a win.
[01:18:36] little bit of nut butter, that's a win. And then we start there. And maybe we
[01:18:38] And then we start there. And maybe we swap out one lunch that week with a
[01:18:40] swap out one lunch that week with a hummus and veggie wrap. and one dinner
[01:18:41] hummus and veggie wrap. and one dinner we make lentil walnut tacos instead of
[01:18:43] we make lentil walnut tacos instead of beef tacos. I like to start there and
[01:18:45] beef tacos. I like to start there and build from it. I think the hardest part
[01:18:47] build from it. I think the hardest part about going plant-based is you don't
[01:18:49] about going plant-based is you don't have all the ingredients. You don't have
[01:18:50] have all the ingredients. You don't have all the pantry items yet. But if [music]
[01:18:51] all the pantry items yet. But if [music] you keep buying things little by little,
[01:18:53] you keep buying things little by little, all of a sudden you have nutritional
[01:18:55] all of a sudden you have nutritional yeast for that recipe now and you have
[01:18:57] yeast for that recipe now and you have tahini there and you you acquire all
[01:18:59] tahini there and you you acquire all these things slowly and then you also
[01:19:01] these things slowly and then you also [music] get a list of recipes that you
[01:19:03] [music] get a list of recipes that you like. So once you have things you like,
[01:19:05] like. So once you have things you like, I feel like it's easy to say, "Let's do
[01:19:07] I feel like it's easy to say, "Let's do more meals this [music] way." because
[01:19:08] more meals this [music] way." because now you have a whole list of things that
[01:19:10] now you have a whole list of things that you can eat.
[01:19:11] you can eat. >> As we've seen in this episode,
[01:19:13] >> As we've seen in this episode, inflammation is not destiny. It's a fire
[01:19:16] inflammation is not destiny. It's a fire that we can cool with everyday choices,
[01:19:18] that we can cool with everyday choices, including what we eat, how we move, how
[01:19:21] including what we eat, how we move, how we breathe, and what we surround
[01:19:23] we breathe, and what we surround ourselves with.
[01:19:25] ourselves with. >> And when that fire dies down, everything
[01:19:28] >> And when that fire dies down, everything shifts. Clear thinking, steadier energy,
[01:19:32] shifts. Clear thinking, steadier energy, pain that loosens its grip, a body that
[01:19:35] pain that loosens its grip, a body that [music] feels like it's on your side
[01:19:37] [music] feels like it's on your side again. But inflammation doesn't work
[01:19:39] again. But inflammation doesn't work alone. It targets specific systems in
[01:19:42] alone. It targets specific systems in your body with devastating precision,
[01:19:45] your body with devastating precision, particularly your heart and your blood
[01:19:47] particularly your heart and your blood sugar regulation. And that is where
[01:19:49] sugar regulation. And that is where we're headed next.
[01:19:50] we're headed next. >> In episode 3, we're exploring two of the
[01:19:54] >> In episode 3, we're exploring two of the most critical health challenges of our
[01:19:56] most critical health challenges of our time, [music] cardiovascular disease and
[01:19:58] time, [music] cardiovascular disease and diabetes. You'll hear from people who've
[01:20:01] diabetes. You'll hear from people who've reversed heart disease, stabilized their
[01:20:04] reversed heart disease, stabilized their blood sugar, and reclaimed [music]
[01:20:06] blood sugar, and reclaimed [music] decades of vitality, not through luck,
[01:20:09] decades of vitality, not through luck, but through strategic evidence-based
[01:20:11] but through strategic evidence-based [music]
[01:20:12] [music] action.
[01:20:13] action. >> If you or someone you love is dealing
[01:20:15] >> If you or someone you love is dealing with high blood pressure or high
[01:20:16] with high blood pressure or high cholesterol or pre-diabetes or type 2
[01:20:19] cholesterol or pre-diabetes or type 2 diabetes, this episode could be
[01:20:21] diabetes, this episode could be life-changing. We'll show you exactly
[01:20:23] life-changing. We'll show you exactly how to prevent and reverse
[01:20:25] how to prevent and reverse cardiovascular risk, how to stabilize
[01:20:28] cardiovascular risk, how to stabilize glucose [music]
[01:20:29] glucose [music] so that your most vital engine keeps on
[01:20:31] so that your most vital engine keeps on beating strong for decades to come.
[01:20:33] beating strong for decades to come. >> Join us for episode 3.
[01:20:35] >> Join us for episode 3. >> Your heart is counting on you. We'll see
[01:20:37] >> Your heart is counting on you. We'll see you there. Let's do this.
[01:20:57] Heat.
[01:21:17] Thank you so much for sharing in that
[01:21:20] Thank you so much for sharing in that powerful episode. To express your
[01:21:22] powerful episode. To express your opinions on what you're hearing and to
[01:21:24] opinions on what you're hearing and to find out what others are saying, post
[01:21:26] find out what others are saying, post and engage in the comment section on our
[01:21:28] and engage in the comment section on our broadcast page. Make sure you refresh
[01:21:30] broadcast page. Make sure you refresh the comments using the button provided
[01:21:32] the comments using the button provided there so you can see the most recent
[01:21:35] there so you can see the most recent ones. Carol said, "Yesterday after the
[01:21:38] ones. Carol said, "Yesterday after the session, I had a wonderful yoga class
[01:21:40] session, I had a wonderful yoga class and followed up with 25 laps in the
[01:21:42] and followed up with 25 laps in the pool, which is my typical meditation
[01:21:44] pool, which is my typical meditation time. I devoted each lap to affirmations
[01:21:48] time. I devoted each lap to affirmations and then focused on foods in each color
[01:21:50] and then focused on foods in each color of the rainbow, which I recall Ocean
[01:21:52] of the rainbow, which I recall Ocean talking about in the summit. I
[01:21:54] talking about in the summit. I visualized a color for each lap, like I
[01:21:56] visualized a color for each lap, like I love red foods, strawberries,
[01:21:58] love red foods, strawberries, pomegranates, tomatoes, red peppers, and
[01:22:01] pomegranates, tomatoes, red peppers, and beets." then a yellow lap, a green lap,
[01:22:04] beets." then a yellow lap, a green lap, a purple lap, etc. What a fun swim,
[01:22:07] a purple lap, etc. What a fun swim, Carol. I love it. This is such a
[01:22:10] Carol. I love it. This is such a beautiful example of how we can stack
[01:22:12] beautiful example of how we can stack positive things on top of each other,
[01:22:15] positive things on top of each other, right? So, we talk about the pillars of
[01:22:17] right? So, we talk about the pillars of lifestyle medicine. Eat better, stress
[01:22:19] lifestyle medicine. Eat better, stress less, love more, move more, and you can
[01:22:22] less, love more, move more, and you can combine these things and get twofers.
[01:22:24] combine these things and get twofers. You can share a loving connection with
[01:22:26] You can share a loving connection with people around healthy food. You can you
[01:22:28] people around healthy food. You can you can exercise while you're doing
[01:22:30] can exercise while you're doing mindfulness meditations or practicing uh
[01:22:33] mindfulness meditations or practicing uh affirmations. Um deepening your
[01:22:36] affirmations. Um deepening your celebration of loving foods that that
[01:22:38] celebration of loving foods that that love you back. Beautiful. Carol, thank
[01:22:40] love you back. Beautiful. Carol, thank you for sharing. Leanne said, "I've been
[01:22:42] you for sharing. Leanne said, "I've been dealing with rheumatoid arthritis for
[01:22:44] dealing with rheumatoid arthritis for many years. Lost our youngest son a year
[01:22:47] many years. Lost our youngest son a year ago to a gastrointestinal bleed.
[01:22:52] ago to a gastrointestinal bleed. My husband and I are both 69 years old.
[01:22:54] My husband and I are both 69 years old. I found F FRN soon after my son's death
[01:22:57] I found F FRN soon after my son's death and it's given me hope and something to
[01:22:58] and it's given me hope and something to focus on. I purchased the empowerment
[01:23:01] focus on. I purchased the empowerment package to share with my family. Thank
[01:23:03] package to share with my family. Thank you so much. Leanne, we're sending you
[01:23:06] you so much. Leanne, we're sending you so much love. I'm sorry that you're
[01:23:08] so much love. I'm sorry that you're dealing with rheumatoid arthritis and
[01:23:10] dealing with rheumatoid arthritis and that you lost your son.
[01:23:13] that you lost your son. We're just holding you and your husband
[01:23:15] We're just holding you and your husband in our prayers and hearts. I hope you
[01:23:17] in our prayers and hearts. I hope you can feel the love and the support in the
[01:23:19] can feel the love and the support in the midst of the grief. I'm glad you're
[01:23:22] midst of the grief. I'm glad you're feeling some hope and something positive
[01:23:24] feeling some hope and something positive to focus on. Um, thank you for investing
[01:23:27] to focus on. Um, thank you for investing in the empowerment package. I hope it
[01:23:29] in the empowerment package. I hope it empowers and supports you to carry this
[01:23:31] empowers and supports you to carry this on and also spread the word with your
[01:23:32] on and also spread the word with your family for many years to come. We're
[01:23:34] family for many years to come. We're sending you lots of love.
[01:23:37] sending you lots of love. Maggie said, "I'm confused in so many
[01:23:40] Maggie said, "I'm confused in so many ways. Oats. I have organic sprouted
[01:23:42] ways. Oats. I have organic sprouted ones, but heard the only purpose is to
[01:23:44] ones, but heard the only purpose is to fatten horses and that they're horrible
[01:23:47] fatten horses and that they're horrible for your health. I'm a retired RNRD, so
[01:23:50] for your health. I'm a retired RNRD, so I've done a deep dive lately to catch up
[01:23:52] I've done a deep dive lately to catch up on research. Well, Maggie, thank you for
[01:23:55] on research. Well, Maggie, thank you for reaching out. As a retired RN and RD,
[01:23:58] reaching out. As a retired RN and RD, you probably know better than most how
[01:24:00] you probably know better than most how much nutrition advice swings back and
[01:24:02] much nutrition advice swings back and forth over the years, and oats are a
[01:24:04] forth over the years, and oats are a great example of what I think is a super
[01:24:07] great example of what I think is a super healthy food that's gotten caught in
[01:24:08] healthy food that's gotten caught in some of that confusion. So, the oats are
[01:24:11] some of that confusion. So, the oats are just horse food narrative, tends to come
[01:24:13] just horse food narrative, tends to come from low carb and carnivore diet
[01:24:15] from low carb and carnivore diet circles. I understand there's concerns
[01:24:18] circles. I understand there's concerns people raise about blood sugar, but the
[01:24:20] people raise about blood sugar, but the research on oats is actually really
[01:24:22] research on oats is actually really strong. They're one of the best sources
[01:24:24] strong. They're one of the best sources of a specific kind of soluble fiber
[01:24:27] of a specific kind of soluble fiber called betaglucan, which has impressive
[01:24:29] called betaglucan, which has impressive evidence behind it for lowering LDL
[01:24:31] evidence behind it for lowering LDL cholesterol. Some people start having
[01:24:33] cholesterol. Some people start having oats every morning for breakfast and
[01:24:35] oats every morning for breakfast and watch their LDL cholesterol drop by 10
[01:24:37] watch their LDL cholesterol drop by 10 or 15 points just from that. Um, oats
[01:24:40] or 15 points just from that. Um, oats can support healthy blood sugar
[01:24:41] can support healthy blood sugar regulation and they feed beneficial gut
[01:24:44] regulation and they feed beneficial gut bacteria. They're also a good source of
[01:24:47] bacteria. They're also a good source of resistant starch, especially when
[01:24:49] resistant starch, especially when they're prepared as overnight oats. So,
[01:24:51] they're prepared as overnight oats. So, they're not actually cooked. Now, the
[01:24:53] they're not actually cooked. Now, the fact that you're choosing organic
[01:24:54] fact that you're choosing organic sprouted out oats puts you kind of at
[01:24:56] sprouted out oats puts you kind of at the top of the class because sprouty
[01:24:58] the top of the class because sprouty increases nutrient bioavailability
[01:25:01] increases nutrient bioavailability and it reduces some of the compounds
[01:25:02] and it reduces some of the compounds that can interfere with mineral
[01:25:04] that can interfere with mineral absorption. So, I'd say keep enjoying
[01:25:06] absorption. So, I'd say keep enjoying them with confidence. You may want to
[01:25:08] them with confidence. You may want to pair them with some berries. bonus
[01:25:10] pair them with some berries. bonus points if you if you put in some ground
[01:25:12] points if you if you put in some ground flax seed, then you'll have one of the
[01:25:14] flax seed, then you'll have one of the most fiber richch and microbiome
[01:25:16] most fiber richch and microbiome friendly breakfasts that's available.
[01:25:19] friendly breakfasts that's available. Truly, when we asked our summit speakers
[01:25:21] Truly, when we asked our summit speakers what their favorite breakfast was, about
[01:25:24] what their favorite breakfast was, about half of them said oats. Now, some of the
[01:25:27] half of them said oats. Now, some of the confusion here could come from lumping
[01:25:29] confusion here could come from lumping instant oatmeals that come with sugars
[01:25:32] instant oatmeals that come with sugars and various flavorings in the same
[01:25:34] and various flavorings in the same bucket as um whole grain oats or
[01:25:38] bucket as um whole grain oats or sprouted oats even. Um from a glycemic
[01:25:42] sprouted oats even. Um from a glycemic response perspective, these are quite
[01:25:44] response perspective, these are quite different. Um ideally, you want to pair
[01:25:46] different. Um ideally, you want to pair oats with some protein and healthy fats
[01:25:48] oats with some protein and healthy fats or fiber richch foods. Um, but again,
[01:25:50] or fiber richch foods. Um, but again, adding in berries and um, you know, some
[01:25:53] adding in berries and um, you know, some flax can really make them a kind of a
[01:25:56] flax can really make them a kind of a super breakfast in my opinion. Katherine
[01:25:59] super breakfast in my opinion. Katherine said, "Oh, your dad said he used alulose
[01:26:02] said, "Oh, your dad said he used alulose to sweeten his coffee. Is alulose okay
[01:26:04] to sweeten his coffee. Is alulose okay or is it just as bad as the other
[01:26:06] or is it just as bad as the other artificial sweeteners?" If I remember
[01:26:08] artificial sweeteners?" If I remember correctly, he said it was made using
[01:26:10] correctly, he said it was made using enzymes. Well, Katherine, what a lovely
[01:26:13] enzymes. Well, Katherine, what a lovely memory of my dad. He did love his
[01:26:16] memory of my dad. He did love his morning coffee. Thanks for sharing that.
[01:26:19] morning coffee. Thanks for sharing that. Um, so alulose is one of the more
[01:26:21] Um, so alulose is one of the more interesting sweeteners out there and
[01:26:22] interesting sweeteners out there and it's quite different from artificial
[01:26:24] it's quite different from artificial sweeteners like aspartame or sucralose.
[01:26:27] sweeteners like aspartame or sucralose. It's technically a rare sugar that
[01:26:29] It's technically a rare sugar that occurs naturally in small amounts in
[01:26:31] occurs naturally in small amounts in foods like figs and raisins and even
[01:26:33] foods like figs and raisins and even wheat. It's made commercially using
[01:26:36] wheat. It's made commercially using enzymes that convert fructose. So, so
[01:26:38] enzymes that convert fructose. So, so your memory is right. What makes alulose
[01:26:41] your memory is right. What makes alulose interesting is that your body absorbs
[01:26:43] interesting is that your body absorbs it, but it doesn't metabolize it in the
[01:26:45] it, but it doesn't metabolize it in the way that it metabolizes regular sugar.
[01:26:48] way that it metabolizes regular sugar. So it it actually contributes almost no
[01:26:50] So it it actually contributes almost no calories and has no real impact on blood
[01:26:53] calories and has no real impact on blood sugar or insulin levels. So that makes
[01:26:55] sugar or insulin levels. So that makes it really different from most
[01:26:57] it really different from most sweeteners, whether artificial or
[01:26:59] sweeteners, whether artificial or otherwise. The research on it is still
[01:27:01] otherwise. The research on it is still kind of limited compared to more
[01:27:03] kind of limited compared to more established sweeteners. But what we have
[01:27:05] established sweeteners. But what we have so far looks fairly positive. There
[01:27:08] so far looks fairly positive. There there don't appear to be the same gut
[01:27:10] there don't appear to be the same gut microbiome disruption concerns that we
[01:27:12] microbiome disruption concerns that we get with some of the artificial and no
[01:27:14] get with some of the artificial and no calorie sweeteners. And some people do
[01:27:16] calorie sweeteners. And some people do experience digestive discomfort in large
[01:27:19] experience digestive discomfort in large amounts. So moderation is probably wise.
[01:27:21] amounts. So moderation is probably wise. But overall, I'd currently put alolos in
[01:27:24] But overall, I'd currently put alolos in the probably fine and better than most
[01:27:26] the probably fine and better than most alternatives category. Personally, I've
[01:27:29] alternatives category. Personally, I've learned to enjoy coffee with just
[01:27:30] learned to enjoy coffee with just unsweetened soy milk as a kind of latte,
[01:27:33] unsweetened soy milk as a kind of latte, but of course, everyone has to find what
[01:27:35] but of course, everyone has to find what feels best for them. Um, Carol said,
[01:27:37] feels best for them. Um, Carol said, "Everything, literally everything, has
[01:27:39] "Everything, literally everything, has microplastics. Can you address the
[01:27:41] microplastics. Can you address the concerns that these molecules are
[01:27:43] concerns that these molecules are accelerating disease states like
[01:27:45] accelerating disease states like dementia, Parkinson's, and cancer? And
[01:27:49] dementia, Parkinson's, and cancer? And can you discuss this concern when
[01:27:51] can you discuss this concern when sourcing supplements? Well, Carol, thank
[01:27:54] sourcing supplements? Well, Carol, thank you for raising this. So, the research
[01:27:56] you for raising this. So, the research is still catching up, but what we're
[01:27:58] is still catching up, but what we're seeing is concerning. Studies have found
[01:28:01] seeing is concerning. Studies have found microplastics in human brain tissue at
[01:28:04] microplastics in human brain tissue at higher concentrations than any other
[01:28:05] higher concentrations than any other organ. and brain tissue from people with
[01:28:08] organ. and brain tissue from people with dementia has shown significantly higher
[01:28:11] dementia has shown significantly higher levels than those without. Researchers
[01:28:14] levels than those without. Researchers are finding plausible links to
[01:28:15] are finding plausible links to neuroinflammation, amaloid plaque
[01:28:17] neuroinflammation, amaloid plaque formation and oxidative stress, all of
[01:28:20] formation and oxidative stress, all of which are relevant to Alzheimer's and
[01:28:22] which are relevant to Alzheimer's and Parkinson's and cancer risk. There's
[01:28:25] Parkinson's and cancer risk. There's also a link between microplastics and
[01:28:27] also a link between microplastics and hormone imbalances.
[01:28:29] hormone imbalances. So, the evidence is not super
[01:28:31] So, the evidence is not super definitive, but it is building and it's
[01:28:33] definitive, but it is building and it's worth taking very seriously. Now on
[01:28:36] worth taking very seriously. Now on supplements, um this is a concern
[01:28:39] supplements, um this is a concern especially with fish oil supplements
[01:28:41] especially with fish oil supplements because they have been found to contain
[01:28:43] because they have been found to contain microplastics and heavy metals in some
[01:28:46] microplastics and heavy metals in some cases. And that's one of the arguments
[01:28:48] cases. And that's one of the arguments for choosing algaebased omega-3
[01:28:50] for choosing algaebased omega-3 supplements instead if you're going to
[01:28:52] supplements instead if you're going to take an omega-3 supplement. Um, more
[01:28:55] take an omega-3 supplement. Um, more broadly, looking for third-party tested
[01:28:57] broadly, looking for third-party tested products and choosing brands that
[01:28:59] products and choosing brands that prioritize purity and opting for glass
[01:29:01] prioritize purity and opting for glass packaging when possible, um, over
[01:29:04] packaging when possible, um, over plastic can all be smart moves. Um, the
[01:29:08] plastic can all be smart moves. Um, the best overall protection from
[01:29:09] best overall protection from microlastics is a diet that's rich in
[01:29:11] microlastics is a diet that's rich in fiber and antioxidants from whole plant
[01:29:14] fiber and antioxidants from whole plant foods, which helps your body's natural
[01:29:16] foods, which helps your body's natural detox pathways. And then, of course,
[01:29:18] detox pathways. And then, of course, obviously, you want to reduce plastic
[01:29:20] obviously, you want to reduce plastic exposure wherever you can. So, in our
[01:29:23] exposure wherever you can. So, in our family, we don't use plastic containers
[01:29:25] family, we don't use plastic containers to store food, especially hot food. We
[01:29:27] to store food, especially hot food. We use glass containers. They do have
[01:29:29] use glass containers. They do have plastic lids that snap on, but that's
[01:29:31] plastic lids that snap on, but that's not directly touching the food. We
[01:29:33] not directly touching the food. We sometimes use silicone bags instead of
[01:29:35] sometimes use silicone bags instead of plastic ones, especially in the freezer.
[01:29:37] plastic ones, especially in the freezer. Um, we use metal tiffens like like this
[01:29:40] Um, we use metal tiffens like like this one, which has a snap-on lid. I I put my
[01:29:42] one, which has a snap-on lid. I I put my lunch in this, and it's got a silicone
[01:29:45] lunch in this, and it's got a silicone seal, and I really like these. Um, you
[01:29:48] seal, and I really like these. Um, you could use a um a water bottle uh like a
[01:29:52] could use a um a water bottle uh like a metal water bottle. Um, fill it up with
[01:29:54] metal water bottle. Um, fill it up with water. Don't um don't drink bottled
[01:29:57] water. Don't um don't drink bottled water if you can help it. I mean, when
[01:29:59] water if you can help it. I mean, when you're on the go and you have no other
[01:30:01] you're on the go and you have no other choice, cool. Better to drink water than
[01:30:02] choice, cool. Better to drink water than not. But, but have a home water filter
[01:30:04] not. But, but have a home water filter or a good source of water that you can
[01:30:06] or a good source of water that you can drink directly if you possibly can. And
[01:30:09] drink directly if you possibly can. And then fill up a nice water bottle. By the
[01:30:11] then fill up a nice water bottle. By the way, I learned a lot of them are only
[01:30:13] way, I learned a lot of them are only like two cups. This is four cups. And
[01:30:15] like two cups. This is four cups. And the nice thing about a big one is you'll
[01:30:16] the nice thing about a big one is you'll probably drink more if you fill that up
[01:30:18] probably drink more if you fill that up every day and make sure you drink that
[01:30:19] every day and make sure you drink that along with whatever else you drink
[01:30:21] along with whatever else you drink through the day. Um so those are a few
[01:30:23] through the day. Um so those are a few tips um that can help. So reduce
[01:30:26] tips um that can help. So reduce exposure to plastics, eat detoxifying
[01:30:28] exposure to plastics, eat detoxifying foods. Um and think about fish in this
[01:30:31] foods. Um and think about fish in this regard because a lot of fish is highly
[01:30:33] regard because a lot of fish is highly contaminated with microplastics. So,
[01:30:35] contaminated with microplastics. So, that's a good reason to go fish free or
[01:30:37] that's a good reason to go fish free or low fish or focus on um if you are going
[01:30:40] low fish or focus on um if you are going to eat fish, fish that are lower on the
[01:30:42] to eat fish, fish that are lower on the food chain, smaller fish rather than the
[01:30:44] food chain, smaller fish rather than the big ones like tuna or especially shark
[01:30:46] big ones like tuna or especially shark cuz the higher up you go on the food
[01:30:48] cuz the higher up you go on the food chain, the more bioaccumulation you get
[01:30:50] chain, the more bioaccumulation you get of heavy metals and also often
[01:30:53] of heavy metals and also often microplastics.
[01:30:56] microplastics. Uh Sandra said, "I've shared this summit
[01:30:58] Uh Sandra said, "I've shared this summit with over 12 people and a friend in
[01:30:59] with over 12 people and a friend in Brazil as well. I had planned on
[01:31:01] Brazil as well. I had planned on purchasing the summit this year, but a
[01:31:03] purchasing the summit this year, but a twister took down a tree I had to pay
[01:31:05] twister took down a tree I had to pay services to clean up and my washer died.
[01:31:08] services to clean up and my washer died. Having lost my job last September, all
[01:31:10] Having lost my job last September, all my tax return monies were utilized.
[01:31:13] my tax return monies were utilized. But I love your great work. God willing,
[01:31:16] But I love your great work. God willing, maybe I can budget for next year. Well,
[01:31:18] maybe I can budget for next year. Well, Sandra, thank you. Sorry it's been a
[01:31:20] Sandra, thank you. Sorry it's been a tough year. Um, we don't want you to
[01:31:22] tough year. Um, we don't want you to have to wait for next year to have the
[01:31:24] have to wait for next year to have the empowerment package. So, we're going to
[01:31:25] empowerment package. So, we're going to gift it to you. Our team will be in
[01:31:27] gift it to you. Our team will be in touch. Congratulations. you'll know have
[01:31:29] touch. Congratulations. you'll know have all of the summit recordings and
[01:31:31] all of the summit recordings and transcripts for life um so you can join
[01:31:34] transcripts for life um so you can join in any time. I hope it supports you on
[01:31:36] in any time. I hope it supports you on your path and we're just sending you
[01:31:38] your path and we're just sending you lots of love on your journey and um I
[01:31:41] lots of love on your journey and um I know you'll put it all to good use. Uh
[01:31:43] know you'll put it all to good use. Uh Bridget said, "Miss day one due to work
[01:31:46] Bridget said, "Miss day one due to work looking after my mom who has dementia
[01:31:48] looking after my mom who has dementia which is hard to watch. Also a kinship
[01:31:52] which is hard to watch. Also a kinship career for my 10-year-old granddaughter.
[01:31:54] career for my 10-year-old granddaughter. Love your summits as always. trying to
[01:31:56] Love your summits as always. trying to stay healthy and share your wonderful
[01:31:58] stay healthy and share your wonderful info with my clients as a therapist.
[01:32:00] info with my clients as a therapist. Thanks from the UK. Well, Bridget, we're
[01:32:03] Thanks from the UK. Well, Bridget, we're sending lots of love to you. So sorry to
[01:32:05] sending lots of love to you. So sorry to hear what your mom is going through. And
[01:32:08] hear what your mom is going through. And uh we want to support you in serving
[01:32:11] uh we want to support you in serving your clients as a therapist and in
[01:32:13] your clients as a therapist and in living this food revolution in all the
[01:32:15] living this food revolution in all the ways. So we're going to gift you with an
[01:32:17] ways. So we're going to gift you with an empowerment package as well. That means
[01:32:18] empowerment package as well. That means you'll have day one and the whole
[01:32:20] you'll have day one and the whole summit. And by the way, friends, one of
[01:32:22] summit. And by the way, friends, one of the things we're offering this year
[01:32:24] the things we're offering this year specifically for empowerment package
[01:32:26] specifically for empowerment package owners is a daily live with the expert
[01:32:28] owners is a daily live with the expert session. So at the end of every day's
[01:32:31] session. So at the end of every day's broadcast, we'll have a live Zoom event
[01:32:33] broadcast, we'll have a live Zoom event at 10 Pacific, 1 Eastern time u for a
[01:32:37] at 10 Pacific, 1 Eastern time u for a half hour with another expert every day.
[01:32:39] half hour with another expert every day. And that's just for empowerment package
[01:32:40] And that's just for empowerment package owners. So if you've got specific
[01:32:42] owners. So if you've got specific questions and you want to engage
[01:32:43] questions and you want to engage directly with one of our top experts,
[01:32:45] directly with one of our top experts, that is an amazing space to be in. Um so
[01:32:48] that is an amazing space to be in. Um so um of course uh Bridget and Sandra our
[01:32:51] um of course uh Bridget and Sandra our team will be in touch with you ASAP.
[01:32:53] team will be in touch with you ASAP. Hopefully you can even join us for
[01:32:55] Hopefully you can even join us for today's live with the expert with uh Dr.
[01:32:57] today's live with the expert with uh Dr. Rita Marie Lascalzo which comes up in
[01:33:00] Rita Marie Lascalzo which comes up in about 40 minutes. Congratulations to
[01:33:02] about 40 minutes. Congratulations to both of you and to all of our new
[01:33:04] both of you and to all of our new empowerment package owners, including
[01:33:06] empowerment package owners, including Stephanie from New Hampshire, Denise
[01:33:08] Stephanie from New Hampshire, Denise from South Carolina, Bridget from
[01:33:10] from South Carolina, Bridget from Pennsylvania, Lynn from Minnesota, Joyce
[01:33:12] Pennsylvania, Lynn from Minnesota, Joyce from West Virginia, Melissa from
[01:33:15] from West Virginia, Melissa from Georgia, uh Maria from Florida, Margaret
[01:33:18] Georgia, uh Maria from Florida, Margaret from Illinois. Thank you all, everybody
[01:33:20] from Illinois. Thank you all, everybody who's investing in your health and in
[01:33:22] who's investing in your health and in our mission. Every empowerment package p
[01:33:24] our mission. Every empowerment package p purchased helps us to reach about 10
[01:33:26] purchased helps us to reach about 10 more people with the summit. Spread the
[01:33:28] more people with the summit. Spread the word and inspire more people. So, thank
[01:33:30] word and inspire more people. So, thank you. Thank you. Thank you. And you know,
[01:33:33] you. Thank you. Thank you. And you know, as we prepared for this summit, we
[01:33:35] as we prepared for this summit, we interviewed 41 of the world's top food
[01:33:37] interviewed 41 of the world's top food and health experts. We could only fit a
[01:33:40] and health experts. We could only fit a fraction of that conversation into each
[01:33:42] fraction of that conversation into each episode. So, if you want to go deeper
[01:33:44] episode. So, if you want to go deeper with any of these experts, every day of
[01:33:46] with any of these experts, every day of the summit, we have three fulllength
[01:33:48] the summit, we have three fulllength expert interviews airing for free. So,
[01:33:51] expert interviews airing for free. So, make sure you're checking those out as
[01:33:52] make sure you're checking those out as we go along through the journey. Landy
[01:33:56] we go along through the journey. Landy said, "I'm deeply grateful to have found
[01:33:58] said, "I'm deeply grateful to have found Food Revolution back in 2020. At that
[01:34:00] Food Revolution back in 2020. At that time, I was going through one of the
[01:34:02] time, I was going through one of the most intense lupus flare-ups of my life.
[01:34:05] most intense lupus flare-ups of my life. My entire body was inflamed and my hands
[01:34:07] My entire body was inflamed and my hands were so swollen, it felt like they were
[01:34:09] were so swollen, it felt like they were going to burst. The pain was
[01:34:11] going to burst. The pain was overwhelming."
[01:34:13] overwhelming." Hearing Brooke Goldener share that she
[01:34:14] Hearing Brooke Goldener share that she had healed from lupus through hyper
[01:34:16] had healed from lupus through hyper nourishment gave me something I hadn't
[01:34:18] nourishment gave me something I hadn't felt in a long time, hope. For the first
[01:34:21] felt in a long time, hope. For the first time, I truly believed that a life
[01:34:23] time, I truly believed that a life filled with health and joy was possible.
[01:34:26] filled with health and joy was possible. I began making changes and slowly I saw
[01:34:28] I began making changes and slowly I saw my inflammation decrease. That
[01:34:30] my inflammation decrease. That experience sparked a deeper journey. I
[01:34:32] experience sparked a deeper journey. I started studying lifestyle medicine,
[01:34:34] started studying lifestyle medicine, exploring root cause healing, and
[01:34:36] exploring root cause healing, and eventually became an integrative
[01:34:38] eventually became an integrative nutrition coach so I could support
[01:34:40] nutrition coach so I could support others. What started as my personal
[01:34:42] others. What started as my personal healing journey has now become a deeply
[01:34:44] healing journey has now become a deeply meaningful mission. My next goal is to
[01:34:47] meaningful mission. My next goal is to become a plant-based coach so I can
[01:34:49] become a plant-based coach so I can continue expanding my knowledge and
[01:34:51] continue expanding my knowledge and impact.
[01:34:52] impact. While I've made incredible progress, I
[01:34:54] While I've made incredible progress, I wasn't able to fully reverse the damage
[01:34:56] wasn't able to fully reverse the damage in my hands. Severe arthritis led me to
[01:34:59] in my hands. Severe arthritis led me to undergo surgery last year, which turned
[01:35:01] undergo surgery last year, which turned into six painful procedures. It's been a
[01:35:04] into six painful procedures. It's been a long, challenging recovery.
[01:35:07] long, challenging recovery. Even through the pain and trauma, I feel
[01:35:09] Even through the pain and trauma, I feel more committed than ever to helping
[01:35:10] more committed than ever to helping others avoid the path I had to walk and
[01:35:13] others avoid the path I had to walk and to show them that healing in many forms
[01:35:14] to show them that healing in many forms is possible. Thank you for continuing to
[01:35:17] is possible. Thank you for continuing to inspire and empower so many of us on
[01:35:20] inspire and empower so many of us on this journey. Well, Landy, thank you for
[01:35:23] this journey. Well, Landy, thank you for sharing your so moving story. You know,
[01:35:27] sharing your so moving story. You know, what you've been through, the lupus
[01:35:28] what you've been through, the lupus flare, the swelling, the pain, and six
[01:35:30] flare, the swelling, the pain, and six surgeries on your hands. It's it's
[01:35:33] surgeries on your hands. It's it's humbling to read. But for me, what is
[01:35:36] humbling to read. But for me, what is also shining through is your courage,
[01:35:37] also shining through is your courage, your commitment, and your beautiful
[01:35:39] your commitment, and your beautiful decision to turn your suffering into a
[01:35:41] decision to turn your suffering into a mission to help other people. That is
[01:35:45] mission to help other people. That is the food revolution in action, and it
[01:35:47] the food revolution in action, and it means the world to us. We want to
[01:35:49] means the world to us. We want to support you on your path. So, we're
[01:35:50] support you on your path. So, we're going to actually gift you with a loom
[01:35:52] going to actually gift you with a loom box red light therapy device. That's
[01:35:55] box red light therapy device. That's that's one of these. is now the red
[01:35:56] that's one of these. is now the red light therapy. Um, red light therapy has
[01:35:59] light therapy. Um, red light therapy has some really compelling research behind
[01:36:01] some really compelling research behind it for pain relief, for inflammation
[01:36:03] it for pain relief, for inflammation reduction, and for tissue healing,
[01:36:06] reduction, and for tissue healing, including for joints. Studies have shown
[01:36:08] including for joints. Studies have shown it can reduce pain by more than 50%
[01:36:11] it can reduce pain by more than 50% in some cases. It can improve mobility,
[01:36:13] in some cases. It can improve mobility, and it may support the kind of cellular
[01:36:16] and it may support the kind of cellular repair that your hands might benefit
[01:36:19] repair that your hands might benefit from as you continue to recover and
[01:36:21] from as you continue to recover and rebuild. So, our team will be in touch
[01:36:23] rebuild. So, our team will be in touch with you. We love the Loom Box. Um
[01:36:25] with you. We love the Loom Box. Um there's an article on our website all
[01:36:27] there's an article on our website all about red light therapy. If you go to
[01:36:29] about red light therapy. If you go to foodrevolution.org and type in red
[01:36:30] foodrevolution.org and type in red light, you'll you'll find it. For
[01:36:32] light, you'll you'll find it. For anybody else who's interested, you can
[01:36:34] anybody else who's interested, you can check out um the loom box and get an FRN
[01:36:38] check out um the loom box and get an FRN member discount. Um I'm going to give
[01:36:40] member discount. Um I'm going to give the link here in case you want to write
[01:36:42] the link here in case you want to write it down. Um that's
[01:36:44] it down. Um that's foodrevolution.org/loombox.
[01:36:48] Loom is spelled lu m. So that's
[01:36:50] Loom is spelled lu m. So that's foodrevolution.org/l. org/lu
[01:36:54] foodrevolution.org/l. org/lu m
[01:36:56] m ox. And if you make a purchase at that
[01:36:59] ox. And if you make a purchase at that link, they'll give you a 40% discount
[01:37:01] link, they'll give you a 40% discount and make a contribution to support FRN's
[01:37:05] and make a contribution to support FRN's work. And we absolutely want to
[01:37:07] work. And we absolutely want to encourage you also on your goal of
[01:37:09] encourage you also on your goal of becoming a plant-based coach. The world
[01:37:11] becoming a plant-based coach. The world needs more people like you who have
[01:37:13] needs more people like you who have walked through the fire and come out the
[01:37:14] walked through the fire and come out the other side with wisdom and with
[01:37:16] other side with wisdom and with compassion. If you if anybody is willing
[01:37:19] compassion. If you if anybody is willing to take that next step, you can find out
[01:37:21] to take that next step, you can find out more and save $1,000 on enrollment in
[01:37:23] more and save $1,000 on enrollment in our plant-based coaching certificate
[01:37:25] our plant-based coaching certificate when you put down a $100 refundable
[01:37:28] when you put down a $100 refundable deposit um to get the insider discount.
[01:37:31] deposit um to get the insider discount. So, um the next cohort starts in
[01:37:33] So, um the next cohort starts in September, friends. You can find out
[01:37:35] September, friends. You can find out more about that at
[01:37:36] more about that at certificate.foodrevolution.org.
[01:37:40] Um thank you all for being a part of
[01:37:42] Um thank you all for being a part of this revolution in all the ways that
[01:37:44] this revolution in all the ways that make sense to you. Um, now speaking of
[01:37:47] make sense to you. Um, now speaking of plant-based coaching, at Food Revolution
[01:37:49] plant-based coaching, at Food Revolution Network, we believe that plant-based
[01:37:52] Network, we believe that plant-based coaching can be a profound tool to
[01:37:54] coaching can be a profound tool to transform lives. And every year we help
[01:37:56] transform lives. And every year we help hundreds of new coaches to gain the
[01:37:58] hundreds of new coaches to gain the tools they need to make a difference
[01:38:00] tools they need to make a difference through the plant-based coaching
[01:38:01] through the plant-based coaching certificate. One of these, one of our
[01:38:03] certificate. One of these, one of our graduates is Phyllis Leon from Chicago,
[01:38:06] graduates is Phyllis Leon from Chicago, Illinois. After 36 years in the
[01:38:08] Illinois. After 36 years in the financial world, Phyllis made a bold
[01:38:10] financial world, Phyllis made a bold leap. She was struggling with chronic
[01:38:11] leap. She was struggling with chronic illnesses and she was tired of
[01:38:13] illnesses and she was tired of medications that only master symptoms.
[01:38:16] medications that only master symptoms. So she changed her diet and her
[01:38:17] So she changed her diet and her lifestyle and transformed her health and
[01:38:19] lifestyle and transformed her health and today she is medication free and
[01:38:21] today she is medication free and painfree and helping others. This is
[01:38:24] painfree and helping others. This is Phyllis's story.
[01:38:28] Phyllis's story. [music]
[01:38:29] [music] You don't have to stay in that vicious
[01:38:32] You don't have to stay in that vicious cycle of symptoms management. You really
[01:38:37] cycle of symptoms management. You really can make [music] a transition through
[01:38:39] can make [music] a transition through whole food plant-based eating to a
[01:38:41] whole food plant-based eating to a virtuous cycle of sustainable wellness
[01:38:45] virtuous cycle of sustainable wellness and live long, healthy, vital,
[01:38:49] and live long, healthy, vital, productive lives.
[01:38:52] productive lives. [music]
[01:38:56] My name is Phyllis Leon. [music] I
[01:38:58] My name is Phyllis Leon. [music] I worked in the financial industry for
[01:39:00] worked in the financial industry for over 36 years. So my definite purpose in
[01:39:04] over 36 years. So my definite purpose in life is to empower women in tech and
[01:39:06] life is to empower women in tech and [music] STEM. I have a soft spot for
[01:39:09] [music] STEM. I have a soft spot for women in tech and STEM because that's
[01:39:11] women in tech and STEM because that's where I came from. And I recognize that
[01:39:13] where I came from. And I recognize that in a maledominated environment [music]
[01:39:15] in a maledominated environment [music] where the objective is to perform at the
[01:39:19] where the objective is to perform at the highest levels. Sometimes you have to
[01:39:21] highest levels. Sometimes you have to [music] make choices and often times
[01:39:24] [music] make choices and often times self-care gets to be one of the things
[01:39:26] self-care gets to be one of the things that goes down [music] your priority
[01:39:29] that goes down [music] your priority list. So I want to reach back out to
[01:39:30] list. So I want to reach back out to those women and really what took me 3
[01:39:33] those women and really what took me 3 years to figure out. I want to help
[01:39:36] years to figure out. I want to help [music] them expedite and get to a place
[01:39:39] [music] them expedite and get to a place of wellness in a very very short time.
[01:39:42] of wellness in a very very short time. So I know [music] that turning around
[01:39:44] So I know [music] that turning around your health is possible. Um because this
[01:39:47] your health is possible. Um because this was my story. I had struggled for years.
[01:39:50] was my story. I had struggled for years. I had succumbed [music] to lifestyle and
[01:39:53] I had succumbed [music] to lifestyle and diet chronic illnesses of high blood
[01:39:55] diet chronic illnesses of high blood pressure and high cholesterol. And I
[01:39:58] pressure and high cholesterol. And I felt [music] so helpless. I felt so
[01:40:00] felt [music] so helpless. I felt so disempowered. I was so isolated. I was
[01:40:03] disempowered. I was so isolated. I was actually told that it was generational,
[01:40:06] actually told that it was generational, that it would never go away. I'd be on
[01:40:08] that it would never go away. I'd be on medication for [music] uh the rest of my
[01:40:11] medication for [music] uh the rest of my life. But as the side effects from the
[01:40:14] life. But as the side effects from the multiple medications became visible, I
[01:40:17] multiple medications became visible, I just thought it would never end. What I
[01:40:20] just thought it would never end. What I came to understand and what I came to
[01:40:21] came to understand and what I came to learn was that when we give our bodies
[01:40:24] learn was that when we give our bodies real nutrition, our bodies know how to
[01:40:26] real nutrition, our bodies know how to come back into balance. [music]
[01:40:28] come back into balance. [music] And so here I am today, a med-free,
[01:40:30] And so here I am today, a med-free, pain-free senior, and I know that it is
[01:40:33] pain-free senior, and I know that it is possible to turn your health around. And
[01:40:35] possible to turn your health around. And so my mission is to support women again
[01:40:40] so my mission is to support women again primarily in tech and STEM, but any
[01:40:42] primarily in tech and STEM, but any woman that wants to get off of that
[01:40:45] woman that wants to get off of that downward cycle of deceptive foods and
[01:40:48] downward cycle of deceptive foods and prescription drugs and, you know,
[01:40:51] prescription drugs and, you know, diminished health and they want to get
[01:40:53] diminished health and they want to get on the positive cycle of sustainable
[01:40:56] on the positive cycle of sustainable wellness. That's what I'm here for. when
[01:40:58] wellness. That's what I'm here for. when I received an email from Ocean Robbins
[01:41:01] I received an email from Ocean Robbins from Food Revolution Network announcing
[01:41:03] from Food Revolution Network announcing [music]
[01:41:04] [music] their very first cohort of plant-based
[01:41:07] their very first cohort of plant-based coaches and immediately I knew this
[01:41:11] coaches and immediately I knew this [music] is for me. I thought this is
[01:41:14] [music] is for me. I thought this is absolutely amazing. The timing is
[01:41:16] absolutely amazing. The timing is perfect. I'm ready to step into this and
[01:41:19] perfect. I'm ready to step into this and uh I just signed up and here I am.
[01:41:23] uh I just signed up and here I am. So being a coach actually provides the
[01:41:26] So being a coach actually provides the doorway by [music] which I can most
[01:41:29] doorway by [music] which I can most significantly impact the world around
[01:41:31] significantly impact the world around me. In coaching I have the opportunity
[01:41:33] me. In coaching I have the opportunity to work with [music] individuals that
[01:41:35] to work with [music] individuals that are looking for a better way so that
[01:41:39] are looking for a better way so that they can be transformed from you know
[01:41:42] they can be transformed from you know being sick and tired of [music] being
[01:41:43] being sick and tired of [music] being sick and tired to a life of radiant
[01:41:46] sick and tired to a life of radiant wellness. And I am pleased to say that I
[01:41:50] wellness. And I am pleased to say that I have had paying clients and [music] it
[01:41:52] have had paying clients and [music] it absolutely does boost my confidence and
[01:41:54] absolutely does boost my confidence and it helps me to recognize that yes I am
[01:41:57] it helps me to recognize that yes I am [music] doing something that that is
[01:41:58] [music] doing something that that is helpful. I've had the pleasure and the
[01:42:00] helpful. I've had the pleasure and the privilege of working with some
[01:42:02] privilege of working with some absolutely brilliant and wonderful women
[01:42:04] absolutely brilliant and wonderful women and [music] going through the plantbased
[01:42:08] and [music] going through the plantbased adopting a whole food plant-based
[01:42:10] adopting a whole food plant-based [music] lifestyle within a very short
[01:42:12] [music] lifestyle within a very short period of time resulted in them actually
[01:42:15] period of time resulted in them actually [music] having measurable results in
[01:42:19] [music] having measurable results in terms of uh trending weight loss um
[01:42:22] terms of uh trending weight loss um reduction in their blood pressure. And
[01:42:26] reduction in their blood pressure. And so the power of this type of eating, it
[01:42:31] so the power of this type of eating, it is just unmistakable. And once an
[01:42:35] is just unmistakable. And once an individual makes the decision to adopt
[01:42:38] individual makes the decision to adopt [music] and fully maintain this
[01:42:41] [music] and fully maintain this lifestyle, they see results. And the
[01:42:43] lifestyle, they see results. And the more results they see, the more they're
[01:42:44] more results they see, the more they're motivated to continue. And so it's an
[01:42:47] motivated to continue. And so it's an ever perpetual upward cycle that we see
[01:42:50] ever perpetual upward cycle that we see on this on this pathway. So for me it
[01:42:54] on this on this pathway. So for me it feels like I am making a new start. I'm
[01:42:57] feels like I am making a new start. I'm on a new journey. I've transitioned out
[01:42:59] on a new journey. I've transitioned out of [music] corporate and I am now on a
[01:43:02] of [music] corporate and I am now on a pathway where I am here in service to
[01:43:06] pathway where I am here in service to women so that they can achieve [music]
[01:43:08] women so that they can achieve [music] their very highest potentials in a way
[01:43:11] their very highest potentials in a way that is effective that is painfree
[01:43:14] that is effective that is painfree [music] that is sickness free so that
[01:43:16] [music] that is sickness free so that they can have success without sickness.
[01:43:21] >> [music]
[01:43:34] >> Thank you so much to Phyllis for sharing
[01:43:37] >> Thank you so much to Phyllis for sharing that moving story. If you're curious
[01:43:39] that moving story. If you're curious about coming becoming a plant-based
[01:43:41] about coming becoming a plant-based coach, check out
[01:43:42] coach, check out certificate.foodrevolution.org.
[01:43:46] Again, that's
[01:43:47] Again, that's certificate.foodrevolution.orgg.
[01:43:49] certificate.foodrevolution.orgg. O R G Claire said, "Suggestions to
[01:43:53] O R G Claire said, "Suggestions to lessen bloat from grains." Well,
[01:43:55] lessen bloat from grains." Well, bloating from grains usually comes down
[01:43:57] bloating from grains usually comes down to a few things. If you've recently
[01:43:59] to a few things. If you've recently increased your fiber intake, your gut
[01:44:01] increased your fiber intake, your gut microbiome might need some time to
[01:44:03] microbiome might need some time to adjust. So, going slowly and gradually
[01:44:06] adjust. So, going slowly and gradually increasing portions over a few weeks
[01:44:08] increasing portions over a few weeks instead of making a huge jump all at
[01:44:10] instead of making a huge jump all at once could be helpful. Uh, soaking
[01:44:13] once could be helpful. Uh, soaking grains before cooking them helps to
[01:44:15] grains before cooking them helps to break down some of the compounds that
[01:44:17] break down some of the compounds that can cause digestive discomfort,
[01:44:19] can cause digestive discomfort, including phytic acid. Um, you can
[01:44:22] including phytic acid. Um, you can actually even start them sprouting where
[01:44:24] actually even start them sprouting where you soak them overnight and then rinse
[01:44:26] you soak them overnight and then rinse them and then rinse them every 12 hours
[01:44:29] them and then rinse them every 12 hours and uh, let them kind of um, start the
[01:44:32] and uh, let them kind of um, start the germination process. Rinsing them
[01:44:35] germination process. Rinsing them thoroughly also helps. With quinoa, for
[01:44:38] thoroughly also helps. With quinoa, for example, even if you're not going to
[01:44:40] example, even if you're not going to soak it first, just give it a rinse in a
[01:44:42] soak it first, just give it a rinse in a strainer, and that will actually help
[01:44:44] strainer, and that will actually help remove some of that phytic acid as well,
[01:44:46] remove some of that phytic acid as well, and and also make it taste a little
[01:44:48] and and also make it taste a little sweeter. Um, cook your grains until
[01:44:50] sweeter. Um, cook your grains until they're fully soft instead of slightly
[01:44:52] they're fully soft instead of slightly undercooked. That can also be an easy
[01:44:54] undercooked. That can also be an easy fix for people. Uh, chew slowly and eat
[01:44:57] fix for people. Uh, chew slowly and eat mindfully. This matters more than most
[01:44:59] mindfully. This matters more than most people realize cuz digestion starts in
[01:45:01] people realize cuz digestion starts in the mouth with your saliva and rushing
[01:45:04] the mouth with your saliva and rushing meals can contribute to bloating. It's
[01:45:07] meals can contribute to bloating. It's also worth paying attention if there's
[01:45:09] also worth paying attention if there's certain grains that bother you more than
[01:45:11] certain grains that bother you more than others. A lot of people find that
[01:45:13] others. A lot of people find that certain grains like wheat may be harder
[01:45:15] certain grains like wheat may be harder to digest than others like oats or rice
[01:45:18] to digest than others like oats or rice or quinoa. Um, if bloating keeps
[01:45:20] or quinoa. Um, if bloating keeps happening across the board, it might be
[01:45:22] happening across the board, it might be worth mentioning it to a health care
[01:45:23] worth mentioning it to a health care provider because it could point to
[01:45:25] provider because it could point to something else like a gut microbiome
[01:45:28] something else like a gut microbiome imbalance that needs more attention or
[01:45:30] imbalance that needs more attention or maybe a specific food sensitivity to
[01:45:33] maybe a specific food sensitivity to look into. Melinda said, "Has the
[01:45:35] look into. Melinda said, "Has the inflammatory impact of grass-fed meat
[01:45:37] inflammatory impact of grass-fed meat and dairy been compared to non-grassfed
[01:45:41] and dairy been compared to non-grassfed um or cornfed products?" My
[01:45:45] um or cornfed products?" My understanding is that cornfed animals
[01:45:47] understanding is that cornfed animals are a big contributor to inflammation
[01:45:49] are a big contributor to inflammation due to corn being GMO in many cases and
[01:45:52] due to corn being GMO in many cases and also high in omega sixs while grass-fed
[01:45:54] also high in omega sixs while grass-fed would be more omega-3s. Your thoughts?
[01:45:58] would be more omega-3s. Your thoughts? Well, Melinda, thank you for asking.
[01:45:59] Well, Melinda, thank you for asking. Those are great questions and your
[01:46:01] Those are great questions and your understanding is largely correct. So,
[01:46:04] understanding is largely correct. So, the fatty acid profile of meat and dairy
[01:46:06] the fatty acid profile of meat and dairy does differ quite a bit based on what
[01:46:09] does differ quite a bit based on what the animal ate. And grass-fed animals in
[01:46:12] the animal ate. And grass-fed animals in general tend to have a more favorable
[01:46:14] general tend to have a more favorable omega-3 to omega6 ratio compared to
[01:46:17] omega-3 to omega6 ratio compared to animals fed grains. Uh, and that matters
[01:46:20] animals fed grains. Uh, and that matters for inflammation. So, yes, grass-fed is
[01:46:23] for inflammation. So, yes, grass-fed is better in that respect. That said, I
[01:46:25] better in that respect. That said, I want to offer a little context on just
[01:46:26] want to offer a little context on just how much better because the numbers are
[01:46:29] how much better because the numbers are a little humbling. So, one tablespoon of
[01:46:31] a little humbling. So, one tablespoon of ground flax seed contains about 1,600 mg
[01:46:35] ground flax seed contains about 1,600 mg of ALA omega-3 fatty acids. An entire
[01:46:39] of ALA omega-3 fatty acids. An entire pound of grass-fed beef contains 250 to
[01:46:42] pound of grass-fed beef contains 250 to 350 milligrams. So, you need to eat over
[01:46:45] 350 milligrams. So, you need to eat over four pounds, maybe five pounds of
[01:46:47] four pounds, maybe five pounds of grass-fed beef to get as much as you'll
[01:46:49] grass-fed beef to get as much as you'll get from one tablespoon of flax meal.
[01:46:52] get from one tablespoon of flax meal. And with that, all that beef, you'd be
[01:46:54] And with that, all that beef, you'd be getting a lot of saturated fat along for
[01:46:56] getting a lot of saturated fat along for the ride. Grass-fed does have a better
[01:46:59] the ride. Grass-fed does have a better omega-3 profile than grain-fed, no doubt
[01:47:01] omega-3 profile than grain-fed, no doubt about it. um would but it's uh but
[01:47:05] about it. um would but it's uh but calling grass-fed an omega-3 food is a
[01:47:07] calling grass-fed an omega-3 food is a real stretch. It's not a major source of
[01:47:10] real stretch. It's not a major source of omega-3s. The inflammatory picture with
[01:47:13] omega-3s. The inflammatory picture with meat and dairy involves more than just
[01:47:14] meat and dairy involves more than just fatty acid ratios. There's compounds
[01:47:17] fatty acid ratios. There's compounds like arachidonic acid and saturated fat
[01:47:19] like arachidonic acid and saturated fat and heem iron that all contribute to
[01:47:21] and heem iron that all contribute to inflammation pretty much regardless of
[01:47:24] inflammation pretty much regardless of how the animal was raised. So, if you're
[01:47:26] how the animal was raised. So, if you're going to eat meat and dairy, grass-fed
[01:47:28] going to eat meat and dairy, grass-fed and pasture-raised is genuinely better
[01:47:30] and pasture-raised is genuinely better for the animal. It's better for the
[01:47:32] for the animal. It's better for the environment, and it's better for your
[01:47:34] environment, and it's better for your inflammatory status. But for omega-3s, a
[01:47:37] inflammatory status. But for omega-3s, a tablespoon of flax seeds beats 5 lbs of
[01:47:40] tablespoon of flax seeds beats 5 lbs of beef. And in general, uh, don't look to
[01:47:44] beef. And in general, uh, don't look to meat for omega-3s. Uh, and in general,
[01:47:46] meat for omega-3s. Uh, and in general, whole foods plant-based for the win when
[01:47:48] whole foods plant-based for the win when it comes to driving down chronic
[01:47:50] it comes to driving down chronic inflammation.
[01:47:52] inflammation. Um, as we've mentioned, we have three
[01:47:54] Um, as we've mentioned, we have three more extended expert interviews every
[01:47:56] more extended expert interviews every day of the summit. And today we're
[01:47:58] day of the summit. And today we're featuring interviews with Dr. Helen
[01:48:00] featuring interviews with Dr. Helen Powell Stoddard on from pain to
[01:48:02] Powell Stoddard on from pain to wellness, how food can fight chronic
[01:48:04] wellness, how food can fight chronic inflammation. Dr. Stoddard's clinic is
[01:48:07] inflammation. Dr. Stoddard's clinic is focused on helping people get out of
[01:48:09] focused on helping people get out of chronic pain with diet and lifestyle.
[01:48:12] chronic pain with diet and lifestyle. You'll learn all about that from her
[01:48:13] You'll learn all about that from her today. We have an interview with Dr.
[01:48:15] today. We have an interview with Dr. Brooke Goldner on reversing autoimmune
[01:48:17] Brooke Goldner on reversing autoimmune disease, how raw greens, omega-3s, and
[01:48:20] disease, how raw greens, omega-3s, and hyper nourishment can change everything.
[01:48:22] hyper nourishment can change everything. If you're struggling with an autoimmune
[01:48:24] If you're struggling with an autoimmune condition, I highly recommend you check
[01:48:26] condition, I highly recommend you check that one out. And we've got Dr. William
[01:48:28] that one out. And we've got Dr. William Lee on Eat to Defend: How Your Body's
[01:48:31] Lee on Eat to Defend: How Your Body's Five Health Systems Fight Disease. So,
[01:48:34] Five Health Systems Fight Disease. So, these are all some great resources, and
[01:48:36] these are all some great resources, and as soon as we finish today, I encourage
[01:48:38] as soon as we finish today, I encourage you all to check them out while they're
[01:48:39] you all to check them out while they're on replay as well. Um, for the day after
[01:48:42] on replay as well. Um, for the day after the summit wraps up each day, we have
[01:48:44] the summit wraps up each day, we have three more expert interviews on replay.
[01:48:45] three more expert interviews on replay. Of course, empowerment package owners
[01:48:47] Of course, empowerment package owners have unlimited access. Speaking of
[01:48:49] have unlimited access. Speaking of putting today's wisdom into practice, we
[01:48:51] putting today's wisdom into practice, we also have three recipes of the day to
[01:48:53] also have three recipes of the day to help you bring anti-inflammatory eating
[01:48:56] help you bring anti-inflammatory eating straight to your kitchen. These are from
[01:48:58] straight to your kitchen. These are from Rosie McKay, certified nutrition
[01:49:00] Rosie McKay, certified nutrition specialist and licensed dietician
[01:49:02] specialist and licensed dietician nutritionist. So today our recipes of
[01:49:05] nutritionist. So today our recipes of the day include savory turmeric fonio
[01:49:08] the day include savory turmeric fonio porridge. Golden turmeric and mushrooms
[01:49:11] porridge. Golden turmeric and mushrooms and leafy greens come together over a
[01:49:13] and leafy greens come together over a base of fonio which is a naturally
[01:49:15] base of fonio which is a naturally gluten-free ancient grain that's gentle
[01:49:18] gluten-free ancient grain that's gentle on digestion. Then we have the beet
[01:49:20] on digestion. Then we have the beet carrot turmeric juice. This is bold in
[01:49:24] carrot turmeric juice. This is bold in color, bright in flavor and loaded with
[01:49:27] color, bright in flavor and loaded with antioxidant richch carotenoids and fresh
[01:49:30] antioxidant richch carotenoids and fresh turmeric. It's a fast and refreshing way
[01:49:33] turmeric. It's a fast and refreshing way to give your body a little calm. And
[01:49:36] to give your body a little calm. And finally, we've got the rainbow salad
[01:49:37] finally, we've got the rainbow salad with carrot ginger dressing. A wide
[01:49:40] with carrot ginger dressing. A wide spectrum of colorful veggies with a
[01:49:42] spectrum of colorful veggies with a zippy carrot ginger dressing and gut
[01:49:44] zippy carrot ginger dressing and gut supportive miso. This is
[01:49:46] supportive miso. This is anti-inflammatory eating that actually
[01:49:48] anti-inflammatory eating that actually tastes like something you will love.
[01:49:52] tastes like something you will love. Um Mary said, "Thanks so much. This is
[01:49:54] Um Mary said, "Thanks so much. This is my seventh summit. I'm hoping you can
[01:49:55] my seventh summit. I'm hoping you can address peanut butter powder since it's
[01:49:57] address peanut butter powder since it's become very popular. Is it something
[01:49:59] become very popular. Is it something good for me? The oil has been removed,
[01:50:01] good for me? The oil has been removed, but it's ultrarocessed.
[01:50:04] but it's ultrarocessed. Mary, thanks for asking. So, powdered
[01:50:06] Mary, thanks for asking. So, powdered peanut butter sits somewhere in the
[01:50:08] peanut butter sits somewhere in the middle when it comes to how we might
[01:50:10] middle when it comes to how we might think about processed foods. The oil
[01:50:12] think about processed foods. The oil removal process does make it lower in
[01:50:14] removal process does make it lower in fat and calories, and it still retains a
[01:50:17] fat and calories, and it still retains a good amount of protein and some of the
[01:50:19] good amount of protein and some of the other nutrients that are found in whole
[01:50:21] other nutrients that are found in whole peanuts. So, it's not without merit, but
[01:50:24] peanuts. So, it's not without merit, but from from my perspective, whole food
[01:50:26] from from my perspective, whole food options are almost always preferable
[01:50:29] options are almost always preferable when possible. Natural peanut butter
[01:50:31] when possible. Natural peanut butter that's made just from peanuts or other
[01:50:34] that's made just from peanuts or other whole nut and seed butters give you the
[01:50:36] whole nut and seed butters give you the full package, including the healthy fats
[01:50:38] full package, including the healthy fats that are actually beneficial for heart
[01:50:40] that are actually beneficial for heart and brain health. When the oils are
[01:50:42] and brain health. When the oils are removed, you're also losing some of
[01:50:44] removed, you're also losing some of those benefits. So, the other thing
[01:50:46] those benefits. So, the other thing worth looking at is the ingredient list
[01:50:48] worth looking at is the ingredient list because sugar and salt are often added
[01:50:50] because sugar and salt are often added to powdered peanut butter and um and
[01:50:53] to powdered peanut butter and um and non-powdered peanut butter, too, for
[01:50:55] non-powdered peanut butter, too, for that matter. Uh they're they're thought
[01:50:57] that matter. Uh they're they're thought to improve the taste, especially when
[01:50:59] to improve the taste, especially when fat is removed. If you do use it, look
[01:51:01] fat is removed. If you do use it, look for a version that's as clean as
[01:51:03] for a version that's as clean as possible with no added sugar and minimal
[01:51:05] possible with no added sugar and minimal ingredients. Um I think it's a
[01:51:07] ingredients. Um I think it's a reasonable occasional option, especially
[01:51:09] reasonable occasional option, especially if you're trying to boost your protein
[01:51:11] if you're trying to boost your protein intake. Um, but I personally prefer
[01:51:14] intake. Um, but I personally prefer natural peanut butter, which I'm a fan
[01:51:16] natural peanut butter, which I'm a fan of, by the way. I think, you know, we we
[01:51:18] of, by the way. I think, you know, we we have all these different nut butters and
[01:51:20] have all these different nut butters and seed butters, and they all have
[01:51:21] seed butters, and they all have benefits, but peanut butter is about the
[01:51:23] benefits, but peanut butter is about the highest protein you'll find. There's
[01:51:24] highest protein you'll find. There's like 8 g of protein, plant protein, and
[01:51:27] like 8 g of protein, plant protein, and two tablespoons of peanut butter, and
[01:51:29] two tablespoons of peanut butter, and it's more economical. So, if you can go
[01:51:31] it's more economical. So, if you can go with a low sodium or salt-free option
[01:51:33] with a low sodium or salt-free option that doesn't have additives, additives
[01:51:35] that doesn't have additives, additives like palm oil or sugar, you're getting
[01:51:37] like palm oil or sugar, you're getting something pretty natural that can be
[01:51:39] something pretty natural that can be pretty darn healthy.
[01:51:42] pretty darn healthy. Renee said, "Excited to be a part of
[01:51:44] Renee said, "Excited to be a part of this summit. Seven years ago, I attend
[01:51:46] this summit. Seven years ago, I attend my attended my first food revolution
[01:51:48] my attended my first food revolution summit and it changed my life for the
[01:51:50] summit and it changed my life for the better. It made me want to help others.
[01:51:52] better. It made me want to help others. So, I'm also now in the F FRN
[01:51:54] So, I'm also now in the F FRN plant-based coaching certificate because
[01:51:56] plant-based coaching certificate because the teaching is so powerful and I've
[01:51:58] the teaching is so powerful and I've seen firsthand how putting this
[01:51:59] seen firsthand how putting this information into action can heal
[01:52:01] information into action can heal people's lives, including my own. Thank
[01:52:04] people's lives, including my own. Thank you, Ocean, to you and your father for
[01:52:06] you, Ocean, to you and your father for teaching me how to heal myself. I owe so
[01:52:08] teaching me how to heal myself. I owe so much to both of you. Thanks for all your
[01:52:11] much to both of you. Thanks for all your do. I'm happy to be a part of the food
[01:52:12] do. I'm happy to be a part of the food revolution. Renee, thank you for
[01:52:15] revolution. Renee, thank you for sharing. I'm so glad that that this work
[01:52:17] sharing. I'm so glad that that this work has had an impact on your life in a
[01:52:19] has had an impact on your life in a positive way. And now that you're
[01:52:21] positive way. And now that you're wanting to share that with others and
[01:52:22] wanting to share that with others and that is so true for so many of us when
[01:52:25] that is so true for so many of us when once we have our health in order and and
[01:52:27] once we have our health in order and and we receive those benefits, we naturally
[01:52:29] we receive those benefits, we naturally want to give, want to serve, want to
[01:52:31] want to give, want to serve, want to support. And that's that's the beauty of
[01:52:33] support. And that's that's the beauty of this community. There's so much
[01:52:34] this community. There's so much generosity. You know, in the hundreds of
[01:52:36] generosity. You know, in the hundreds of thousands of people that are in this
[01:52:38] thousands of people that are in this summit, there are so many kind,
[01:52:41] summit, there are so many kind, generous, giving human beings who are
[01:52:43] generous, giving human beings who are thoughtful, intelligent, creative, and
[01:52:46] thoughtful, intelligent, creative, and caring and committed. So, thank you so
[01:52:48] caring and committed. So, thank you so much, Renee, for being one of them. And
[01:52:50] much, Renee, for being one of them. And I hope everyone can feel the love and
[01:52:52] I hope everyone can feel the love and the connection that's here because it's
[01:52:54] the connection that's here because it's super real. Now, before we wrap up
[01:52:57] super real. Now, before we wrap up today, I want to make sure you know
[01:52:58] today, I want to make sure you know about something brand new this year that
[01:53:00] about something brand new this year that I'm really excited about. Those of you
[01:53:02] I'm really excited about. Those of you who are empowerment package owners have
[01:53:05] who are empowerment package owners have exclusive access to daily live with the
[01:53:07] exclusive access to daily live with the expert sessions every day of the summit.
[01:53:09] expert sessions every day of the summit. These are live intimate zoom
[01:53:10] These are live intimate zoom conversations where you can bring your
[01:53:12] conversations where you can bring your real questions to our featured speakers.
[01:53:14] real questions to our featured speakers. So for those of you who already have the
[01:53:16] So for those of you who already have the empowerment package, today's session
[01:53:18] empowerment package, today's session with Dr. Rita Marie Lascowzo will start
[01:53:21] with Dr. Rita Marie Lascowzo will start at the top of the hour in about 22
[01:53:23] at the top of the hour in about 22 minutes. Um Rita Marie is one of the top
[01:53:27] minutes. Um Rita Marie is one of the top inflammation and gut health experts I
[01:53:29] inflammation and gut health experts I know. She's brilliant. Um, she'll be
[01:53:32] know. She's brilliant. Um, she'll be joining us again at 10:00 a.m. Pacific,
[01:53:34] joining us again at 10:00 a.m. Pacific, 1:00 p.m. Eastern time. If you are a
[01:53:37] 1:00 p.m. Eastern time. If you are a free registrant in the summit and you
[01:53:39] free registrant in the summit and you want in, you still can upgrade to the
[01:53:41] want in, you still can upgrade to the empowerment package using your access
[01:53:44] empowerment package using your access link um or you'll get an access link for
[01:53:46] link um or you'll get an access link for the Zoom right away. There's a link on
[01:53:49] the Zoom right away. There's a link on the broadcast page or go to
[01:53:50] the broadcast page or go to summit.foodrevolution.org/mpowerment
[01:53:54] and then uh you can jump right in. I
[01:53:56] and then uh you can jump right in. I hope to see a lot of you in about 20
[01:53:58] hope to see a lot of you in about 20 minutes. And we are now approaching the
[01:54:00] minutes. And we are now approaching the end of day 2. So come on back and join
[01:54:03] end of day 2. So come on back and join us tomorrow when we go live at 7:45 a.m.
[01:54:05] us tomorrow when we go live at 7:45 a.m. Pacific time, 10:45 Eastern, 2:45 GMT.
[01:54:10] Pacific time, 10:45 Eastern, 2:45 GMT. We're going to be broadcasting episode
[01:54:12] We're going to be broadcasting episode 3, which focuses on how to love your
[01:54:14] 3, which focuses on how to love your heart, reversing cardiovascular and
[01:54:18] heart, reversing cardiovascular and diabetes risk. It's going to be
[01:54:20] diabetes risk. It's going to be incredible. There's a lot of new
[01:54:21] incredible. There's a lot of new research this year we want to share with
[01:54:23] research this year we want to share with you. In the meantime, the replay from
[01:54:26] you. In the meantime, the replay from today's broadcast will be available
[01:54:27] today's broadcast will be available right on this page as soon as we're done
[01:54:30] right on this page as soon as we're done along with today's expert interviews.
[01:54:32] along with today's expert interviews. You can also explore the empowerment
[01:54:34] You can also explore the empowerment package. You can dive into the recipes
[01:54:36] package. You can dive into the recipes and keep the conversation going in the
[01:54:38] and keep the conversation going in the comments. And for those of you who are
[01:54:40] comments. And for those of you who are empowerment package owners, I hope to
[01:54:42] empowerment package owners, I hope to see you at the top of the hour with Dr.
[01:54:44] see you at the top of the hour with Dr. Rita Marie. We are wishing you all a
[01:54:47] Rita Marie. We are wishing you all a wonderful thriving day. This is Ocean
[01:54:50] wonderful thriving day. This is Ocean Robbins signing off from day two of the
[01:54:52] Robbins signing off from day two of the Food Revolution Summit. And here's a
[01:54:55] Food Revolution Summit. And here's a look at what's coming up tomorrow. Heart
[01:54:58] look at what's coming up tomorrow. Heart disease is the world's number one
[01:54:59] disease is the world's number one killer. Type 2 diabetes is exploding.
[01:55:02] killer. Type 2 diabetes is exploding. Together, they're devastating families
[01:55:04] Together, they're devastating families and overwhelming health care systems.
[01:55:06] and overwhelming health care systems. [music] But what if it didn't have to be
[01:55:08] [music] But what if it didn't have to be this way?
[01:55:09] this way? >> We found the arteries got less clogged
[01:55:10] >> We found the arteries got less clogged after one year. 99% of the patients by
[01:55:13] after one year. 99% of the patients by PET scan [music] uh stopped or reversed
[01:55:15] PET scan [music] uh stopped or reversed the progression of their disease. I saw
[01:55:17] the progression of their disease. I saw something I had never seen before, which
[01:55:20] something I had never seen before, which was diabetes going away.
[01:55:23] was diabetes going away. >> It actually shocked me how fast their
[01:55:27] >> It actually shocked me how fast their health improved. In a week, their blood
[01:55:30] health improved. In a week, their blood glucose was down 50 to 100 milligrams
[01:55:33] glucose was down 50 to 100 milligrams per deciliter. We had about 23% of
[01:55:36] per deciliter. We had about 23% of people that reversed completely went
[01:55:38] people that reversed completely went into remission.
[01:55:40] into remission. >> I was in the 15th percentile [music]
[01:55:43] >> I was in the 15th percentile [music] uh of plaque buildup. I went from a
[01:55:46] uh of plaque buildup. I went from a cholesterol of 134 uh to about a year
[01:55:49] cholesterol of 134 uh to about a year later 70. Uh my triglycerides went from
[01:55:53] later 70. Uh my triglycerides went from [music] I think 138 if I'm not mistaken
[01:55:56] [music] I think 138 if I'm not mistaken to like uh 50. My cardiologist say,
[01:55:59] to like uh 50. My cardiologist say, "Okay, you're good." As I lost 40 lbs.
[01:56:01] "Okay, you're good." As I lost 40 lbs. Uh all my heart markers are back to
[01:56:04] Uh all my heart markers are back to normal. Now I'm now in control of
[01:56:07] normal. Now I'm now in control of hopefully my health for a very long
[01:56:09] hopefully my health for a very long time.
[01:56:10] time. >> I saw a patient whose blood pressure
[01:56:11] >> I saw a patient whose blood pressure [music] was dangerously high. He was
[01:56:13] [music] was dangerously high. He was willing to do a big diet overhaul. His
[01:56:15] willing to do a big diet overhaul. His blood pressure went to completely normal
[01:56:18] blood pressure went to completely normal levels within less than [music] two
[01:56:19] levels within less than [music] two weeks. About 85% of today's chronic
[01:56:22] weeks. About 85% of today's chronic diseases, whether that's cardiovascular
[01:56:24] diseases, whether that's cardiovascular disease, diabetes, neurodeenerative,
[01:56:27] disease, diabetes, neurodeenerative, certain cancers, uh can be related to
[01:56:30] certain cancers, uh can be related to lifestyle.
[01:56:31] lifestyle. >> Eat spinach or beets. This dilation or
[01:56:34] >> Eat spinach or beets. This dilation or relaxation of your blood vessels
[01:56:37] relaxation of your blood vessels starts within a half an hour. Food is
[01:56:39] starts within a half an hour. Food is medicine.
[01:56:41] medicine. It's time to discover the foods, the
[01:56:43] It's time to discover the foods, the habits, and the choices that are proven
[01:56:45] habits, and the choices that are proven to help prevent and reverse
[01:56:47] to help prevent and reverse cardiovascular disease and type 2
[01:56:50] cardiovascular disease and type 2 diabetes. This wisdom will change your
[01:56:52] diabetes. This wisdom will change your life in the best possible way. At Food
[01:56:56] life in the best possible way. At Food Revolution Network, [music] we believe
[01:56:58] Revolution Network, [music] we believe healthy, sustainable food should be for
[01:57:01] healthy, sustainable food should be for everyone. And when you give your body
[01:57:03] everyone. And when you give your body the right fuel, you can thrive. Each
[01:57:06] the right fuel, you can thrive. Each year, the Food Revolution Summit
[01:57:08] year, the Food Revolution Summit features world-renowned experts sharing
[01:57:10] features world-renowned experts sharing life-changing insights. But with so much
[01:57:12] life-changing insights. But with so much wisdom, it can be hard to take it all in
[01:57:15] wisdom, it can be hard to take it all in at once. [music]
[01:57:16] at once. [music] That's why we created the Empowerment
[01:57:19] That's why we created the Empowerment Package. Lifetime access to every Summit
[01:57:22] Package. Lifetime access to every Summit episode and interview, full transcripts,
[01:57:25] episode and interview, full transcripts, and over $1,000 in bonuses to help you
[01:57:27] and over $1,000 in bonuses to help you absorb and apply it all at your own
[01:57:30] absorb and apply it all at your own pace. When you invest in an empowerment
[01:57:33] pace. When you invest in an empowerment package, you're taking a stand for your
[01:57:35] package, you're taking a stand for your health and you're [music] also investing
[01:57:37] health and you're [music] also investing in the food revolution. You're joining a
[01:57:39] in the food revolution. You're joining a movement that's changing the course of
[01:57:41] movement that's changing the course of history. Plus, with every package
[01:57:44] history. Plus, with every package purchased, we donate to trees for the
[01:57:46] purchased, we donate to trees for the future so they can plant [music] another
[01:57:48] future so they can plant [music] another organic fruit or nut tree in a
[01:57:50] organic fruit or nut tree in a low-income community.
[01:57:53] low-income community. So if you want to nourish your body,
[01:57:55] So if you want to nourish your body, support those you love, and help to heal
[01:57:57] support those you love, and help to heal the planet, this is your [music] moment.
[01:58:01] the planet, this is your [music] moment. Join us. Support the mission. Get your
[01:58:04] Join us. Support the mission. Get your empowerment package today.
[01:58:08] empowerment package today. [music]

Episode 2: Cooling the Fire: Beating Inflammation & Autoimmunity

https://www.youtube.com/watch?v=i9OA59gXYPA

Summary

TL;DR — This episode of the Food Revolution Summit focuses on inflammation and autoimmunity, highlighting how diet significantly impacts these conditions. Chronic inflammation is linked to numerous diseases, and the foods we consume can either exacerbate or alleviate it. The discussion emphasizes the benefits of a whole-food, plant-based diet rich in fiber and antioxidants, while identifying pro-inflammatory culprits like saturated fats and ultra-processed foods.

Key points

• Chronic inflammation is a root cause of many diseases, including cardiovascular disease, cancer, type 2 diabetes, Alzheimer's, and autoimmune conditions.

• Diet plays a crucial role in either fueling or reducing inflammation; saturated fats, trans fats, and ultra-processed foods are major contributors.

• A plant-based diet, rich in fiber, antioxidants, and phytonutrients, is anti-inflammatory and supports a healthy gut microbiome.

• Stress management, compassion, and a sense of purpose can also significantly reduce inflammation.

• Environmental toxins and endocrine disruptors in everyday products can interfere with hormones and fuel inflammation, necessitating mindful choices in household items and cookware.

• While some foods like nightshades and oxalates can be sensitive for certain individuals, balance and a focus on whole, colorful plant foods are key for most people.

Takeaway — By making conscious dietary and lifestyle choices, such as adopting a whole-food, plant-based diet, managing stress, and minimizing exposure to environmental toxins, individuals can effectively cool inflammation and improve their health.