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
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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
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right I mean so it's something that
00:02:54
really makes you uh think about how
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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
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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
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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
