These Are the 7 Best Ways to Reduce Inflammation - Rhonda Patrick

00:22:57
https://www.youtube.com/watch?v=vq-RQ9iq8fI

Ringkasan

TLDRThe video outlines the top seven strategies for reducing inflammation through diet and lifestyle modifications. Key emphasis is placed on eliminating refined sugar and increasing omega-3 fatty acid intake. Exercise, sauna use, and consuming sulforaphane-rich foods like broccoli sprouts are highlighted as effective practices. Time-restricted eating is also presented as a beneficial approach to managing inflammation. Lastly, cold exposure is discussed for its role in enhancing norepinephrine levels, thus lowering inflammatory responses.

Takeaways

  • 🚫 Cut out refined sugar to reduce inflammation.
  • 🐟 Add omega-3 fatty acids for anti-inflammatory benefits.
  • 🏋️‍♂️ Regular exercise has a net anti-inflammatory effect.
  • 🔥 Sauna usage can lower C-reactive protein levels.
  • 🥦 Include sulforaphane-rich foods like broccoli sprouts in your diet.
  • ⏰ Try time-restricted eating for better metabolic health.
  • ❄️ Utilize cold exposure to elevate norepinephrine and lessen inflammation.

Garis waktu

  • 00:00:00 - 00:05:00

    The speaker discusses the top five dietary and lifestyle changes to reduce inflammation, emphasizing the importance of both cutting out harmful items and adding beneficial ones to your diet. They suggest that focusing on incorporating the right elements may lead to automatically eliminating unhealthy choices, primarily targeting refined sugars as a critical component to cut out due to its adverse effects on inflammation biomarkers like C-Reactive Protein (CRP).

  • 00:05:00 - 00:10:00

    The discussion extends to the inclusion of omega-3 fatty acids, which are highlighted as essential in counteracting chronic low-grade inflammation. The speaker explains how omega-3 supplementation can significantly increase specialized pro-resolving mediators (SPMs) that aid in reducing inflammation and improving overall health, indicating that a dosage of 2 to 4 grams may be effective in managing inflammation.

  • 00:10:00 - 00:15:00

    Exercise is underscored as an influential factor in reducing inflammation through the release of pro-inflammatory cytokines, specifically IL-6, which subsequently triggers an anti-inflammatory response (IL-10). Sauna use is also mentioned as an effective method to reduce C-Reactive Protein levels. Both practices are noted for their role in boosting cardiovascular health and overall wellness.

  • 00:15:00 - 00:22:57

    The speaker outlines other factors contributing to inflammation reduction, including sulforaphane from broccoli sprouts, time-restricted eating, and even cold exposure. Each method is presented not only for its ability to combat inflammation but also for additional health benefits that aid in aging and chronic disease prevention, underscoring the multifaceted approaches to maintaining optimal health.

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Peta Pikiran

Video Tanya Jawab

  • What is the main dietary change suggested to reduce inflammation?

    Cutting out refined sugar is highlighted as a key change.

  • Why are omega-3 fatty acids important?

    Omega-3s help reduce chronic inflammation and promote resolution of inflammation.

  • What role does exercise play in managing inflammation?

    Exercise induces both pro-inflammatory and anti-inflammatory responses, leading to a net anti-inflammatory effect.

  • How can sauna use help with inflammation?

    Frequent sauna use is associated with lower levels of C-reactive protein, an inflammation marker.

  • What is sulforaphane and why is it important?

    Sulforaphane, found in broccoli sprouts, can inhibit inflammatory pathways and lower inflammation markers.

  • What are the benefits of time-restricted eating?

    It has been shown to lower inflammatory biomarkers and improve metabolic health.

  • How does cold exposure influence inflammation?

    Cold exposure increases norepinephrine levels, which helps reduce inflammation.

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Gulir Otomatis:
  • 00:00:00
    all right so the top voed question was
  • 00:00:02
    in your opinion what are the top five
  • 00:00:04
    ways diets supplements that you can do
  • 00:00:07
    to reduce
  • 00:00:08
    inflammation and um I think that you can
  • 00:00:13
    address this question by thinking about
  • 00:00:17
    things that you can cut out of your your
  • 00:00:20
    diet or your lifestyle or things that
  • 00:00:22
    you can add and so um I'm going to
  • 00:00:25
    address both of those in most
  • 00:00:28
    cases probably counter to what a lot of
  • 00:00:31
    people talk about people always talk
  • 00:00:32
    about cutting out cutting out cutting
  • 00:00:34
    out and I think there's a big problem
  • 00:00:35
    with not getting the right things and I
  • 00:00:38
    think
  • 00:00:39
    by there's an association there with
  • 00:00:42
    when you actually start to get the right
  • 00:00:44
    things you naturally cut things out
  • 00:00:47
    right so because there's not room to do
  • 00:00:49
    everything right um but one of the the
  • 00:00:52
    top cutting out things would be the most
  • 00:00:55
    intuitive and obvious and you probably
  • 00:00:57
    all know the answer and that is cutting
  • 00:00:59
    out refin sugar but I'll just to
  • 00:01:01
    highlight that point um the people
  • 00:01:05
    people that are healthy um so not
  • 00:01:07
    overweight not no sedentary these are
  • 00:01:09
    just about 29 healthy normal healthy
  • 00:01:13
    young men were given 20 ounces of a
  • 00:01:15
    sugar sweetened beverage to drink so
  • 00:01:17
    like a like a Coke right for 3 weeks and
  • 00:01:21
    the men
  • 00:01:22
    experienced 60 to 100% increase in a
  • 00:01:26
    biomarker of inflammation called sea
  • 00:01:27
    reactive protein many of you have heard
  • 00:01:29
    of it CRP C reactive protein is probably
  • 00:01:32
    one of the most standard biomarkers of
  • 00:01:34
    inflammation that's used 60% to 100%
  • 00:01:38
    increase after 3 weeks that is
  • 00:01:42
    enormous um you know higher than normal
  • 00:01:45
    C reactor protein levels are associated
  • 00:01:47
    with you know
  • 00:01:50
    long-term disease risk cardiovascular
  • 00:01:52
    disease risk cancer disease risk
  • 00:01:54
    Alzheimer's disease risk it's also known
  • 00:01:58
    to like play a role in depression so
  • 00:02:00
    we're talking about affecting mood
  • 00:02:02
    Behavior so there's really you know
  • 00:02:05
    every reason to not take in added sugar
  • 00:02:10
    when you know like you know you got to
  • 00:02:12
    live once in a while right but like
  • 00:02:13
    that's probably the main thing and it's
  • 00:02:15
    it's one of the main things that I try
  • 00:02:17
    to have family members do you know is
  • 00:02:18
    cut out the refined sugar it also um in
  • 00:02:21
    that study the healthy young men had a
  • 00:02:24
    pretty big jump in their small dense LDL
  • 00:02:27
    particle number which as we've talked
  • 00:02:29
    about many times in this Q&A the small
  • 00:02:31
    dense LDL particles are really the most
  • 00:02:35
    atherogenic so they're the ones that are
  • 00:02:38
    playing the biggest role in causing
  • 00:02:41
    atherosclerosis and increasing
  • 00:02:43
    cardiovascular disease risk in general
  • 00:02:47
    so um they didn't have to eat any
  • 00:02:49
    saturated fat to do it either all they
  • 00:02:51
    had to do was drink a bunch of soda
  • 00:02:52
    right I mean so it's something that
  • 00:02:54
    really makes you uh think about how
  • 00:02:58
    terrible drinking sugar sweetened
  • 00:03:00
    beverages are and it's pretty ubiquitous
  • 00:03:03
    in
  • 00:03:05
    um I would say in uh in the United
  • 00:03:09
    States at least the next obvious uh to
  • 00:03:12
    me a pretty obvious lifestyle Factor
  • 00:03:15
    would be
  • 00:03:16
    adding a relatively robust dose of
  • 00:03:20
    omega-3 fatty acids you know so the
  • 00:03:24
    questions about inflammation you know
  • 00:03:25
    chronic low-grade inflammation is it
  • 00:03:28
    promotes many of the Hallmarks of aging
  • 00:03:31
    and it you know there's a there's a term
  • 00:03:34
    called inflaming and inflaming is um you
  • 00:03:38
    know it's it's it's it's not just your
  • 00:03:41
    immune system being activated because of
  • 00:03:43
    a pathogen right it's just chronic
  • 00:03:45
    activation of the immune system like I
  • 00:03:47
    said sugar sweetened beverages is doing
  • 00:03:49
    it and there's other other things that
  • 00:03:51
    we're exposed to on a daily basis from
  • 00:03:54
    our environment that are also leading to
  • 00:03:56
    chronic inflammation and
  • 00:03:58
    so the res resolution of that
  • 00:04:00
    inflammation is really where omega-3
  • 00:04:03
    shines and so um for example there's
  • 00:04:07
    something called specialized Pro
  • 00:04:08
    resolving mediators SPM for short and
  • 00:04:13
    the there's there's four different
  • 00:04:15
    families ofms that have been identified
  • 00:04:17
    so there's the resolvin the lipoxins the
  • 00:04:20
    protectins and the
  • 00:04:21
    marins and these spms
  • 00:04:24
    basically um are resolving inflammation
  • 00:04:27
    through a variety of different
  • 00:04:28
    mechanisms
  • 00:04:30
    it's it's just unbelievable the effect
  • 00:04:32
    they can have on lowering the overall
  • 00:04:34
    inflammatory burden even when you want
  • 00:04:37
    your immune system to be active when
  • 00:04:38
    you're exposed to a pathogen you don't
  • 00:04:41
    want your immune system to be
  • 00:04:44
    hyperactive and um you know that that
  • 00:04:47
    that's kind of a problem is that when
  • 00:04:49
    your body is posed with a threat your
  • 00:04:52
    immune system responds but often times
  • 00:04:55
    the innate immune system so this is the
  • 00:04:57
    part of the immune system that's not
  • 00:04:58
    making antibodies
  • 00:05:00
    um it's just firing away a lot of
  • 00:05:01
    different what are called cyto and these
  • 00:05:04
    cyto are signaling to other immune cells
  • 00:05:07
    to come and um you know engulf and and
  • 00:05:10
    basically get rid of pathogens whether
  • 00:05:12
    that's a virus or a bacteria and so um
  • 00:05:16
    you know the there's a lot of collateral
  • 00:05:18
    damage with that and so this the
  • 00:05:21
    specialized you know the specialized uh
  • 00:05:23
    Pro resolving mediators the spms are
  • 00:05:26
    just so important for resolving that
  • 00:05:28
    inflammation and so there was actually a
  • 00:05:30
    clinical trial that um with healthy
  • 00:05:34
    people where omega-3 fatty acid
  • 00:05:35
    supplementation for basically 24 hours
  • 00:05:38
    after 24 hours of
  • 00:05:40
    supplementation um there was a huge
  • 00:05:42
    boost in these spms in people's blood
  • 00:05:45
    and 2 4 6 24 hours later like I mean it
  • 00:05:48
    was like it was pretty pretty robust and
  • 00:05:51
    so what you're what you're seeing here
  • 00:05:53
    is that biomarkers of resolving
  • 00:05:55
    inflammation are are really um they're
  • 00:05:58
    occurring even just 2 hours after s
  • 00:06:01
    after taking omega-3 and they're lasting
  • 00:06:02
    for up to 24 hours so there's sort of a
  • 00:06:04
    longtail effect um there's a lot of
  • 00:06:07
    clinical studies that have shown omega-3
  • 00:06:10
    supplementation can lower biomarkers of
  • 00:06:13
    inflammation but also can lower um
  • 00:06:16
    biomarkers of disease risk right um
  • 00:06:18
    cardiovascular disease risk being being
  • 00:06:21
    a big one I mean it's it's prescribed to
  • 00:06:23
    people with cardiovascular risk factors
  • 00:06:26
    like high triglycerides for example so I
  • 00:06:29
    think that's another uh
  • 00:06:31
    major point of loow hanging fruit things
  • 00:06:35
    that can be easily done to mitigate
  • 00:06:38
    inflammation and um it's it's it's you
  • 00:06:42
    know the there there's been studies
  • 00:06:45
    showing that low omega-3 intake is
  • 00:06:48
    responsible for you know almost as many
  • 00:06:51
    deaths a year as eating trans fats
  • 00:06:55
    actually was more a little bit more than
  • 00:06:56
    that you know so basically just not
  • 00:06:58
    getting enough omega-3 is causing a lot
  • 00:07:00
    of problems and that's where I was
  • 00:07:01
    talking about there's the taking away
  • 00:07:03
    and then there's the adding to your to
  • 00:07:04
    your diet and it's you know the taking
  • 00:07:07
    away obviously refined sugar is a big
  • 00:07:09
    one and and but but the the not getting
  • 00:07:12
    the important stuff is also a big one so
  • 00:07:15
    I would say
  • 00:07:17
    um two anywhere two to four grams of
  • 00:07:20
    Omega-3 seems to be a real good sweet
  • 00:07:22
    spot um probably I tend to be more on
  • 00:07:25
    the high end and sometimes I go from
  • 00:07:27
    four to six grams but I'm obvious
  • 00:07:29
    viously not telling you to do that I'm
  • 00:07:31
    just telling you that's what I do um I I
  • 00:07:34
    think that we're having we're going to
  • 00:07:36
    start to have an exponential increase in
  • 00:07:39
    data coming from omega-3 and people are
  • 00:07:41
    going to start it's going to start to
  • 00:07:42
    really show that that literally taking a
  • 00:07:46
    a pretty quality omega-3 supplement is
  • 00:07:50
    is a is a loow hanging fruit for
  • 00:07:53
    basically improving the way we age by
  • 00:07:56
    keeping inflammation in track and
  • 00:07:58
    inflammation is a major
  • 00:08:00
    plays a major role in accelerating aging
  • 00:08:02
    so um I see people in the chat like
  • 00:08:05
    Colleen asking about what about Omega 6
  • 00:08:08
    overload and and this is a question that
  • 00:08:10
    is often asked is you
  • 00:08:13
    know what about the omega-3 to Omega 6
  • 00:08:17
    um ratio and you know you see a lot of
  • 00:08:21
    people especially in like the anti-plant
  • 00:08:24
    communities focusing on that because it
  • 00:08:26
    it sort of is a uh subtle way of
  • 00:08:30
    basically uh proving their hypothesis
  • 00:08:33
    that that you know plants are bad
  • 00:08:34
    because you can get omega-6 from plants
  • 00:08:36
    and it's just there's just no evidence
  • 00:08:38
    at all that um that that that's the the
  • 00:08:42
    the problem is not getting the omega-3
  • 00:08:44
    and when you take the
  • 00:08:46
    omega-3 um the Omega 6 really doesn't M
  • 00:08:49
    you actually need quite a bit of Omega 6
  • 00:08:51
    Omega 6 plays a huge role in your uh all
  • 00:08:55
    your cell membranes and the fluidity of
  • 00:08:57
    them um not getting any Omega 6 is
  • 00:09:01
    actually bad so I don't like to focus on
  • 00:09:05
    that as much I think like what can you
  • 00:09:08
    do uh you can avoid vegetable oils and
  • 00:09:10
    and why do I say that because like
  • 00:09:12
    heating the omega-6 is really where it
  • 00:09:15
    becomes an issue getting omega-6 from
  • 00:09:17
    nuts or Whole Foods um is like there's
  • 00:09:22
    just no evidence that that's that's an
  • 00:09:24
    issue I mean obviously there's people
  • 00:09:25
    that have allergies and stuff but like
  • 00:09:26
    there's just no evidence so I don't just
  • 00:09:29
    don't think that's a real major point of
  • 00:09:31
    concern so the next obvious I would say
  • 00:09:35
    out of my top I'd like five or six list
  • 00:09:37
    I have here would be exercise big big
  • 00:09:39
    big one and um this has a lot to do with
  • 00:09:42
    the hormetic effect and hormesis you
  • 00:09:44
    know and this will kind of bleed into
  • 00:09:46
    the next factor that I think also is
  • 00:09:48
    really important for for lowering
  • 00:09:50
    inflammation but you know exercise
  • 00:09:52
    causes the release of pro-inflammatory
  • 00:09:55
    cyto kindes like is six and what your
  • 00:09:58
    body does to respond to that is
  • 00:10:02
    it has a massive release of an
  • 00:10:05
    anti-inflammatory cyto called Isle 10
  • 00:10:08
    now Isle six is you you know I just
  • 00:10:11
    talked about like inflammation and
  • 00:10:13
    there's chronic inflammation and you can
  • 00:10:15
    have chronically elevated levels of il6
  • 00:10:19
    and you're not going to have a an
  • 00:10:21
    anti-inflammatory response to that
  • 00:10:23
    because it's this sort of low-grade
  • 00:10:25
    chronic inflammation it's not enough
  • 00:10:28
    it's not this huge burst of inflammation
  • 00:10:31
    that you get from something like
  • 00:10:32
    exercise where your body is responding
  • 00:10:34
    to that um with an anti-inflammatory
  • 00:10:37
    response it's just just little low-grade
  • 00:10:40
    inflammation and um and so is six it's
  • 00:10:43
    it's sometimes referred to as a Janis C
  • 00:10:45
    cyto kind because it can be good it can
  • 00:10:48
    be bad right it can be good if you're
  • 00:10:49
    talking about Isle six being elevated in
  • 00:10:53
    response to exercise or in response to
  • 00:10:55
    sauna because sauna does the same thing
  • 00:10:57
    H but but it's we also know that that
  • 00:10:59
    aisle six that's elevated in response to
  • 00:11:01
    exercise and sauna both have been shown
  • 00:11:03
    to come with a counter response of aisle
  • 00:11:06
    10 which is anti-inflammatory and the
  • 00:11:08
    counter response is even greater so
  • 00:11:10
    you're basically having a net
  • 00:11:12
    anti-inflammatory effect right so
  • 00:11:15
    exercise is one of the the big ways that
  • 00:11:17
    people can modulate their inflammatory
  • 00:11:19
    burden uh and and then kind of to just
  • 00:11:22
    transition to the next factor that would
  • 00:11:24
    also be heat stress from the sauna or a
  • 00:11:27
    hot bath or a steam shower or you know
  • 00:11:31
    doing things like Bick Room yoga yoga
  • 00:11:33
    routinely um again the aisle six and
  • 00:11:36
    Isle 10 same effect with the with the
  • 00:11:40
    sauna it it you know we've talked about
  • 00:11:43
    sauna mimicking you know moderate
  • 00:11:46
    cardiovascular exercise in many ways and
  • 00:11:48
    so that's that's one of the re ways it
  • 00:11:50
    does it but there's also evidence
  • 00:11:52
    showing that c reactive protein as we
  • 00:11:54
    talked about you know elevated Ser
  • 00:11:56
    reactive protein is associated with the
  • 00:11:57
    development of Asos sclerosis arterial
  • 00:12:00
    you know like arterial um compliance
  • 00:12:03
    problems arterial compliance means the
  • 00:12:05
    ability of your arteries to expand and
  • 00:12:07
    contract with changing pressure and you
  • 00:12:09
    want your arteries to be able to do that
  • 00:12:10
    if your arteries can't do that you know
  • 00:12:13
    that can lead to uh a stroke um it can
  • 00:12:16
    lead to all sorts of problems and so um
  • 00:12:19
    C Rector protein is associated you know
  • 00:12:21
    High elevated C Rector protein is
  • 00:12:22
    associated with loss of your arteries
  • 00:12:24
    being able to do that and there's
  • 00:12:27
    there's studies showing that the son
  • 00:12:29
    reduces blood levels of caor protein um
  • 00:12:32
    there's also associative study So like
  • 00:12:35
    um over you know that the one of the big
  • 00:12:37
    um Finland studies where there was more
  • 00:12:39
    than 2,000 people um sauna bathing
  • 00:12:43
    basically lowered C or was associated
  • 00:12:45
    with lower C reative protein in a dose
  • 00:12:47
    dependent manner so the more frequent
  • 00:12:48
    the sauna use the lower the C reactor
  • 00:12:50
    protein um Isle 10 also very potent
  • 00:12:53
    anti-inflammatory there's a study a
  • 00:12:55
    small study involving just 22 healthy
  • 00:12:57
    male athletes and non-athletes and they
  • 00:13:00
    received uh two 15 minute sauna sessions
  • 00:13:04
    at about um it was hot it was like 208
  • 00:13:07
    degrees
  • 00:13:08
    Fahrenheit and this was separated by so
  • 00:13:11
    the two 15 minute sessions at 208
  • 00:13:14
    degrees were separated by a 5 minute
  • 00:13:16
    cooling period and after that their Isle
  • 00:13:19
    10 levels like really dramatically
  • 00:13:22
    increased um there's also a heat chck
  • 00:13:25
    proteins increasing as well but you you
  • 00:13:26
    get the point sauna also is way to lower
  • 00:13:30
    the inflammatory burden and I think
  • 00:13:33
    that there's it's it's so beneficial for
  • 00:13:35
    cardiovascular health for um for brain
  • 00:13:38
    health um as we're going to talk about
  • 00:13:40
    later I also think for bone health for
  • 00:13:43
    for skin and joint health as well
  • 00:13:45
    through um collagen synthesis with you
  • 00:13:47
    know with the increases in growth
  • 00:13:49
    hormone so um so we have cutting out
  • 00:13:52
    refined sugar we have adding omega-3
  • 00:13:55
    exercise sauna and then another one I
  • 00:13:57
    think is important is urane sulfurane is
  • 00:14:02
    something that is found in broccoli
  • 00:14:03
    Sprouts um for people that are that are
  • 00:14:05
    on more of a budget it's it's probably
  • 00:14:08
    the the cheapest and most economical way
  • 00:14:10
    to get sulfurane is to grow your own
  • 00:14:12
    Sprouts uh you can go for the
  • 00:14:14
    store-bought ones um you know in a pinch
  • 00:14:17
    but you know the the the risk is twofold
  • 00:14:20
    one they may be on the Shelf too long
  • 00:14:22
    and there may be bacterial contamination
  • 00:14:25
    at that point and two is that they're on
  • 00:14:26
    the Shelf too long and uh the urane
  • 00:14:29
    level is just not as concentrated as it
  • 00:14:31
    would be if you were to eat the Sprouts
  • 00:14:33
    right after growing them um when the
  • 00:14:35
    sulfurane is much High much higher so um
  • 00:14:38
    sulfurane has been shown so there's been
  • 00:14:40
    animal studies showing that it can
  • 00:14:41
    basically inhibit the activation of a
  • 00:14:43
    powerful inflammatory pathway called
  • 00:14:45
    nfca B uh but but also it affects other
  • 00:14:51
    um there's other studies showing in
  • 00:14:53
    humans that healthy people that took
  • 00:14:55
    about 14 gram of cruciferous vegetables
  • 00:14:59
    per kilogram body weight per day uh they
  • 00:15:02
    decrease
  • 00:15:04
    their their circulating levels of is6 by
  • 00:15:07
    20% so again it's that lowgrade it's the
  • 00:15:10
    it's the bad is six so you know it's the
  • 00:15:12
    it's the Isle six that's that you know
  • 00:15:14
    chronic associated with that chronic
  • 00:15:17
    low-grade inflammation um 20% is a
  • 00:15:20
    pretty that's a pretty significant drop
  • 00:15:22
    um it's it's actually pretty impressive
  • 00:15:24
    but it's also quite a bit of uh
  • 00:15:26
    cruciferous vegetables these people were
  • 00:15:27
    eating um there's another study that
  • 00:15:29
    showed that a broccoli sprout powder
  • 00:15:32
    extract containing about I would say
  • 00:15:34
    close to anywhere between 30 to 40 migs
  • 00:15:37
    of
  • 00:15:38
    sulfurane um that's an amount that if
  • 00:15:41
    you were actually eating fresh broccoli
  • 00:15:43
    Sprouts you could eat about 100 grams of
  • 00:15:45
    the sprouts and and get about 40 migs of
  • 00:15:48
    sulfurane so um that study showed that
  • 00:15:51
    tnf Alpha which is a very powerful cyto
  • 00:15:54
    kind involved in aging and
  • 00:15:56
    cardiovascular disease all sorts of
  • 00:15:57
    problems Alzheimer's disease lowered
  • 00:15:59
    that inflammatory marker by 11% um it
  • 00:16:02
    lowered C Rector protein by
  • 00:16:04
    16% uh and and so that's that's uh
  • 00:16:08
    that's also pretty pretty robust and
  • 00:16:10
    then there's associative studies in
  • 00:16:12
    humans showing that basically the top
  • 00:16:14
    20% of people that basically the top 20%
  • 00:16:18
    of consumers of cruciferous vegetables
  • 00:16:21
    again cruciferous vegetables broccoli
  • 00:16:23
    cauliflower cabbage um you know collared
  • 00:16:27
    greens these are these are vegetables
  • 00:16:29
    that contain sulfurane so the top 20% of
  • 00:16:32
    consumers of those types of vegetables
  • 00:16:35
    had on average lower a 25% lower is 6
  • 00:16:40
    and 133% lower tnf Alpha compared to the
  • 00:16:43
    bottom 20% consumers of cruciferous
  • 00:16:46
    vegetables so um I do think that that
  • 00:16:50
    consuming the cruciferous vegetables and
  • 00:16:53
    you know through broccoli sprout would
  • 00:16:54
    be the best way um ringa powder could be
  • 00:16:56
    another way to do it and then there's
  • 00:16:57
    also supplements and there's a question
  • 00:17:01
    there's a rapid fire question um later
  • 00:17:03
    about what I think about different types
  • 00:17:05
    of sulfurane supplements um that I'll
  • 00:17:08
    get to but um so that's so that's the
  • 00:17:11
    other one time restricted eating is
  • 00:17:13
    another one so time restricted
  • 00:17:15
    eating um there was a study showing that
  • 00:17:17
    after 12 months of time restricted
  • 00:17:18
    eating body mass and fat Mass were lower
  • 00:17:21
    compared to people that had a normal
  • 00:17:23
    diet but inflammatory biomarkers so is 6
  • 00:17:26
    Isle 1 beta tnf Alpha which I just
  • 00:17:29
    mentioned um were significantly lower
  • 00:17:32
    and improved after doing Tim restricted
  • 00:17:34
    eating for 12 months so like a full year
  • 00:17:37
    um there's other like cholesterol
  • 00:17:38
    improved LDL was lowered HDL um went up
  • 00:17:42
    fasting glucose was approved so there's
  • 00:17:45
    a lot of different biomarkers that were
  • 00:17:46
    improved uh Tim restricted eating really
  • 00:17:50
    there's a lot of ways to do it but um I
  • 00:17:53
    think I think the main the main and
  • 00:17:56
    easiest way to think about it is
  • 00:17:58
    basically you're you want to stop eating
  • 00:18:01
    like minimum 3 hours before you go to
  • 00:18:04
    bed and um that usually ends up being
  • 00:18:08
    like eating all your food probably
  • 00:18:09
    within like a 10-hour window um some
  • 00:18:11
    people do eight hours as well but like
  • 00:18:14
    basically you have you want to have a
  • 00:18:16
    period of rest a period of your body has
  • 00:18:19
    to not be digesting in order to go into
  • 00:18:23
    repair mode and if you if you're not
  • 00:18:26
    going to um
  • 00:18:29
    have that you know repair mode then
  • 00:18:34
    you're
  • 00:18:36
    basically I mean if you're not going to
  • 00:18:37
    have that um not digesting mode you're
  • 00:18:39
    basically not going to go into repair
  • 00:18:40
    and that's kind of a problem because um
  • 00:18:42
    you need to you need to be uh repairing
  • 00:18:45
    you know all sorts of damage that's
  • 00:18:46
    accumulating throughout the day okay and
  • 00:18:48
    then I would say the last um Factor
  • 00:18:51
    again I have a little bit more than five
  • 00:18:53
    let's see what did I have cutout refined
  • 00:18:54
    sugar high omega-3 exercise sauna
  • 00:18:58
    sulfurane so I have seven TR um and and
  • 00:19:02
    the other one that could Al does also
  • 00:19:05
    affect inflammation I would say this
  • 00:19:08
    would be my my lower like like do the
  • 00:19:10
    others before this um but cold exposure
  • 00:19:13
    also does reduce inflammation and the
  • 00:19:14
    reason I say the others is because
  • 00:19:17
    because um of all the other health
  • 00:19:19
    benefits associated with doing Tim
  • 00:19:21
    restricted eating and sauna and
  • 00:19:23
    sulfurane uh omega-3 it's just it's not
  • 00:19:27
    just inflammation right like there's
  • 00:19:29
    there's so many different important and
  • 00:19:31
    beneficial things going on with these
  • 00:19:33
    with with these uh various lifestyle
  • 00:19:35
    factors and supplements but um cold
  • 00:19:38
    exposure is another one a lot easier to
  • 00:19:40
    do now when it's really hot in fact I
  • 00:19:42
    probably will be getting in my um cold
  • 00:19:44
    plch today it's been super super hot in
  • 00:19:46
    Southern California uh norepinephrine
  • 00:19:49
    which is one of the major most
  • 00:19:50
    repeatable most robust responses to cold
  • 00:19:53
    exposure actually reduces inflammation I
  • 00:19:56
    don't know that a lot of people know
  • 00:19:57
    that but um
  • 00:19:59
    you know depending on the temperature of
  • 00:20:01
    the water and the duration that you're
  • 00:20:03
    in it like you can have up to a fivefold
  • 00:20:06
    increase in circulating norpine levels
  • 00:20:10
    so they can really go up and really just
  • 00:20:13
    20 seconds at like 50° Fahrenheit can
  • 00:20:16
    boost norepinephrine twofold so you
  • 00:20:18
    don't have to stay in for 20 minutes
  • 00:20:21
    right I mean you know obviously you can
  • 00:20:24
    start to build up some adaptation so the
  • 00:20:27
    the more and I've noticed this with
  • 00:20:29
    myself so for
  • 00:20:31
    example when I'm routinely doing my cold
  • 00:20:34
    plunge I absolutely it's not as painful
  • 00:20:38
    I can stay in there longer um you know
  • 00:20:41
    but when I the minute I
  • 00:20:43
    stop doing it for even like a couple of
  • 00:20:47
    weeks it it it I have to start from the
  • 00:20:50
    beginning like adapting again so um part
  • 00:20:52
    of the adaptation has to do with you
  • 00:20:54
    know you're you're increasing the number
  • 00:20:57
    of mitochondria and your atap tissue
  • 00:20:59
    this is called Browning your fat and um
  • 00:21:02
    so you you know the more mitochondria
  • 00:21:04
    you have in your adapost tissue the more
  • 00:21:07
    the easier it is to generate energy and
  • 00:21:10
    heat as a byproduct so you kind of feel
  • 00:21:12
    warmer and so it's easier for you to
  • 00:21:14
    kind of tolerate the cold um so
  • 00:21:17
    norepinephrine does inhibit tnf Alpha so
  • 00:21:20
    it's one of the ways it lowers
  • 00:21:22
    inflammation but it
  • 00:21:24
    also decreases other sort of nasty
  • 00:21:26
    chemicals that are immune cells are
  • 00:21:28
    secreting like macras inflammatory
  • 00:21:31
    protein 1 Alpha and so you know like
  • 00:21:34
    when you're and by the way that macras
  • 00:21:37
    um inflammatory protein I just mentioned
  • 00:21:39
    plays a major role in arthritis and
  • 00:21:42
    people that have arthri arthritic pain
  • 00:21:44
    that's a Target and so um it's probably
  • 00:21:49
    why there's been quite a few studies
  • 00:21:51
    looking at Cold exposure
  • 00:21:54
    from you know you know the the the cold
  • 00:21:57
    water immersion and also from
  • 00:21:59
    cryotherapy and how it seems to help
  • 00:22:02
    people with arthritis because it's
  • 00:22:05
    likely affecting the macras inflammatory
  • 00:22:08
    protein one I haven't seen anyone
  • 00:22:10
    directly measure that I'm sort of
  • 00:22:12
    connecting the dots I norepinephrine is
  • 00:22:15
    known to be increased by both doing
  • 00:22:17
    cryotherapy and doing cold water
  • 00:22:18
    immersion and norepinephrine is known to
  • 00:22:21
    lower macras protein or inflammatory
  • 00:22:24
    protein one alpha but no one's directly
  • 00:22:26
    tested in people with arthritis doing
  • 00:22:28
    Cal exposure and then measure their
  • 00:22:30
    their actual levels which that would be
  • 00:22:32
    a good study to do but it just hasn't
  • 00:22:33
    been done so so those are my top seven
  • 00:22:36
    um I know you asked for five but I I
  • 00:22:38
    think that um those are those are those
  • 00:22:42
    are the top ones that I would uh that I
  • 00:22:45
    think are the biggest bang for your buck
  • 00:22:47
    and also have other health benefits as
  • 00:22:49
    well it's not just inflammation so
  • 00:22:53
    um so that's kind of my that's kind of
  • 00:22:56
    my list
Tags
  • inflammation
  • diet
  • omega-3
  • exercise
  • refined sugar
  • sauna
  • sulforaphane
  • time-restricted eating
  • cold exposure
  • health