5 Science-Backed Diet Tweaks to lessen Inflammation

 

Dr. Valter Longo on Resetting Autoimmunity and Rejuvenating Systems with Prolonged Fasting & the FMD

Video taken from the channel: FoundMyFitness


 

Chronic Inflammation | Top 5 Causes of Inflammation in your BodyThomas DeLauer

Video taken from the channel: Thomas DeLauer


 

How to Reduce INFLAMMATION Naturally | Science-based Methods

Video taken from the channel: Optimize with Science


 

5 Top Anti-Inflammatory Foods with Chris Tuttle

Video taken from the channel: UniversalUSA77


 

How To Dramatically Reduce Inflammation With Diet! Dr Greger

Video taken from the channel: Plant Based Science London


 

These 5 Foods Reduce Inflammation (and help weight loss)

Video taken from the channel: Thomas DeLauer


 

Reduce Inflammation with 5 Foods! Natural Anti-InflammatoriesThomas DeLauer

Video taken from the channel: Thomas DeLauer


5 Science-Backed Diet Tweaks to Reduce Inflammation 1. Adjust your ratio of omega-6 fatty acids and omega-3 fatty acids.. Omega-6 unsaturated fats — found in corn, 2. Fill your plate with color.. If you have heard the phrase “eat the rainbow,” then you already know a diet that 3. Swap refined. Additionally, this fasting period allows the body to spend time to reduce inflammation, rather than working on digestion and growth.

3. Try a Ketogenic Diet to Reduce Inflammation. The ketogenic diet is also another popular diet that can accelerate fat loss, reduce inflammation and potentially provide anti-cancer benefits (10, 11, 12, 13). 5 Science-Backed Diet Tweaks to Reduce Inflammation. by Erin Palinski-Wade, RD, CDE, LDN September 28, 2016.

Chronic inflammation is the root cause of many serious illnesses. Heart disease, cancers and even Alzheimer’s disease can all be linked back to inflammation. Cooling down bodywide inflammation can. Red meat might be tasty, but eating too much of it (particularly if it’s processed into a sausage) is linked to higher levels of inflammation. On the other hand, fatty fish like salmon contain higher levels of omega 3 fatty acids, which have the opposite effect.

Make your afternoon soda a. 5 science-backed ways to eliminate all inflammation from your body. February 9, Many experts recommend the Mediterranean diet as an anti-inflammatory way of eating. The Mediterranean diet isn’t really a “diet” in the sense that we are used to, meaning it isn’t a weight loss plan, but instead a healthy and lifelong change to eating. Aim for about 30 grams per day.

Fiber-rich foods like fruits, vegetables, legumes, and whole grains are linked to a rise in short-chain fatty acids, which may reduce your risk of inflammation. Salmon contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids are shown to help prevent or reduce inflammation and lessen the pain and swelling caused by arthritis. Studies show that people who eat fish high in omega-3s regularly, are less likely to. “As inflammation decreases, the person should be eating a diet higher in fiber from whole food sources that in the long run will often help with IBS recurrence,” she says.

Drink more water: When you do eat high-fiber foods, Marrs adds that it’s important to stay hydrated, especially if you’re experiencing constipation. Carotenoids reduce inflammation in the CNS – you can find these in yellow, orange, and red fruits and veggies like carrots, squash, tomatoes, cantaloupe, watermelon, and peaches. Flavonoids inhibit enzymes that promote inflammation – you can get these in a hefty scoop of berries, onions, cocoa, coffee, tea and in apples.

Eating an anti-inflammatory diet that includes plenty of leafy greens, healthy fats, and clean-sourced protein is one of the best ways to reduce your risk of chronic illness. A daily smoothie made with my Organic Greens powder is a surefire way to maximize your intake of vitamins and minerals and support your body’s inflammatory response.

List of related literature:

Conversely, diet can be used therapeutically to reduce chronic inflammation.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

The efficacy of an anti-inflammatory dietary mixture (AIDM), containing resveratrol, lycopene, catechin, vitamins E and C, and fish oil, was evaluated versus a placebo (control) in an inflammation model and an atherosclerosis model in transgenic mice (Verschuren et al., 2011).

“Tea in Health and Disease Prevention” by Victor R. Preedy
from Tea in Health and Disease Prevention
by Victor R. Preedy
Elsevier Science, 2012

Animal research has, however, found antioxidant supplementation (quercetin, α-tocopherol) to attenuate the severity of reflux oesophagitis.70 Incorporating brightly coloured fruits, vegetables, legumes and whole grains into the diet should be encouraged (see the food nutrient chart in Appendix 4).

“Clinical Naturopathy: An evidence-based guide to practice” by Jon Wardle, Jerome Sarris
from Clinical Naturopathy: An evidence-based guide to practice
by Jon Wardle, Jerome Sarris
Elsevier Health Sciences, 2014

Overall, the immunomodulating diets had no effect on mortality rate but did demonstrate significant reductions in secondary infections.

“Critical Care Medicine E-Book: Principles of Diagnosis and Management in the Adult” by Joseph E. Parrillo, R. Phillip Dellinger
from Critical Care Medicine E-Book: Principles of Diagnosis and Management in the Adult
by Joseph E. Parrillo, R. Phillip Dellinger
Elsevier Health Sciences, 2018

In my experience, this doesn’t help with reducing inflammation, healing a leaky gut, or losing weight, so I don’t include those foods in this book.

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
by Cristina Curp
Victory Belt Publishing, 2018

Since 2004, many important studies reinforce the knowledge base for nutrition in the prevention of CVD, including such topics as low-carbohydrate (“low-carb”) versus low-fat diets for weight loss, folic acid, dietary antioxidants as anti—inflammatory agents, and marine—based omega—3 supplements.

“Guidelines for Cardia Rehabilitation and Secondary Prevention Programs-5th Edition (with Web Resource)” by American Association of Cardiovascular & Pulmonary Rehabilitation
from Guidelines for Cardia Rehabilitation and Secondary Prevention Programs-5th Edition (with Web Resource)
by American Association of Cardiovascular & Pulmonary Rehabilitation
Human Kinetics, 2013

A recent systematic review and meta analysis of randomized controlled trials showed that a Mediterranean dietary pattern decreases inflammation (Bonaccio et al, 2017).

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

Anti-inflammatory herbs and vegetables*, discussed later in the chapter, complete the four major parts of an anti-inflammatory diet: good fat, balanced carbohydrates, avoidance of gluten and inciting food antigens, and the addition of anti-inflammatory plants.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

Arginine-supplemented diet improves survival in gut-derived sepsis and peritonitis by modulating bacterial clearance.

“Surgery: Basic Science and Clinical Evidence” by Jeffrey Norton, R.Randall Bollinger, Alfred E. Chang, Stephen F. Lowry
from Surgery: Basic Science and Clinical Evidence
by Jeffrey Norton, R.Randall Bollinger, et. al.
Springer Berlin Heidelberg, 2012

Carter JP, Saxe GP, Newbold V, et al: Hypothesis: Dietary management may improve survival from nutritionally linked cancers based on analysis of representative cases, JAm Coll Nutr 12:209, 1993.

“Fundamentals of Complementary, Alternative, and Integrative Medicine E-Book” by Marc S. Micozzi
from Fundamentals of Complementary, Alternative, and Integrative Medicine E-Book
by Marc S. Micozzi
Elsevier Health Sciences, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Awesome content! I love that you include the citations as real time overlays so the audience can follow along while you discuss the data.

  • @Thomas, GREAT JOB! This one might be one some of your viewers with more background might want to see notes on… just an option:
    Most Anti-Inflammatory Foods, in Every Category
     
     
    Protein: Salmon
     
    Salmon is a particularly rich source of the Omega-3 fats, EPA and DHA.
     
    The following image is from the British Journal of Pharmacology, 2013  https://www.ncbi.nlm.nih.gov/pubmed/22765297and shows that EPA/DHA Omega-3s inhibit the pro-inflammatory transcription factor, “NFB,” and can be converted into anti-inflammatory “resolvins.” 
     
    Salmon is also rich in one of the world’s most powerful disease-fighting antioxidants, “astaxanthin!” Astaxanthin is…
     
    ·      Super strong (think Arnold Schwarzenegger), with an Oxygen Radical Absorption Capacity (ORAC) score 6,000-times stronger than that of Vitamin C and 600 times stronger than that of blueberries. 
    ·      A multitasker, able to fight off up to 20 different free radicals simultaneously using a form of biochemical martial art known as “electron dislocation resonance” (think Bruce Lee). 
    ·      Both water and fat soluble, meaning it can sneak into every part of every cell in the body (think James Bond). 
     
    So, in salmon, you have the most anti-inflammatory fats combined with an Arnold Schwarzenegger-Bruce LeeJames Bond antioxidant anti-inflammatory molecule to protect both those precious Omega-3 fats and all the other molecules in your body!
     
    In a really cool study published in Scandinavian Journal of Clinical and Laboratory Investigations, 2011 https://www.ncbi.nlm.nih.gov/pubmed/21142420, researchers showed that eating 600 grams of salmon per week over 8 weeks increased markers of inflammation and significantly improved symptoms in patients with inflammatory bowel disease.
     
    Vegetable: Avocado (really a fruit but…)
     
    Avocados are jam-packed with “lutein,” “zeaxanthin,” and other carotenoids that are anti-inflammatory. 
     
    I don’t think I need to delve too deeply to sell you on avocados, but one really fun fact is that, even though we generally think of sugar as inflammatory, the tiny 3 grams of avocado sugar that are in each avocado have actually been shown to be anti-inflammatory sugars, according to a paper published in Inflammation, 2011 https://www.ncbi.nlm.nih.gov/pubmed/20936426 because they block NFB.
     
    In fact, a funny study in Food & Function, 2013  https://www.ncbi.nlm.nih.gov/pubmed/23196671 found that adding a little bit of avocado to hamburgers offset the pro-inflammatory effect of eating the burger by inhibiting NFB, lol.
     
    Dairy: Goat’s Milk & Cheese
     
    Different cheeses acquire their different flavors based on how the bacteria in them break down their proteins and fats. Goat’s cheese gets its “goaty” flavor from bacteria that release the medium chain fatty acid, caprylic acid, which just also happens to be the most ketogenic fatty acid – and ketones are anti-inflammatory!
     
    Endocrine, Metabolic, & Immune Disorders Drug Targets, 2014  https://www.ncbi.nlm.nih.gov/pubmed/24450455. This review explains how goat’s milk has been shown to inhibit the activation of human immune cells in response to LPS, a bacterial toxin chronically released into the bloodstream when people have “leaky gut,” and that the microbiota of goat’s milk products may also help promote healthy human microbiota, indirectly promoting an anti-inflammatory state.
     
    Drink: Green Tea
     
    Beverages, 2017  https://www.mdpi.com/2306-5710/3/1/6/htm. This review states that
    green tea is rich in anti-inflammatory compounds called catechins. The main catechin in green tea is called epigallocatechin-3-gallate (EGCG). Green tea and EGCG have been found to increased production of the anti-inflammatory cytokine, IL-10, and inhibit the production of the two major pro-inflammatory cytokines, IL-1β and TNF-α.
     
    Oil: Olive oil
     
    Olive oil receives a lot of acclaim because it is rich in at least 36 polyphenols, antioxidant and anti-inflammatory molecules that protect against all manner of disease. One particularly important polyphenol in olive oil is called “oleocanthal.” Oleocanthal is special, not only because it protects against disease, but also because it causes a unique peppery sting (“canth” means sting) in the back of your throat to prove to you that your oil is high-quality. You want to feel the sting!
     
    International Journal of Molecular Sciences, 2014  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139846/. This is an excellent review, one that I suggest your readers look at for themselves, on oleocanthal. Quoting from the review, “A phenolic compound in extra virgin olive oil that stands alone in terms of sensory and anti-inflammatory attributes is decarboxy methyl ligstroside aglycone (also known as oleocanthal). Oleocanthal is homologous with the non-steroidal anti-inflammatory drug (NSAID) ibuprofen… It is plausible that low, chronic doses of a naturally occurring NSAID such as oleocanthal may attenuate inflammation over time, and may then contribute to significant reductions in the development of chronic inflammatory disease.”
     
    Spice: Turmeric
     
    Turmeric is the world best studied health spice, having the power to prevent or treat basically all chronic inflammatory diseases, including Alzheimer’s disease, arthritis, Parkinson’s disease, cancer, Crohn’s disease, depression, diabetes, heart disease, ulcerative colitis, and many more. I literally challenge you to google “turmeric [your inflammatory disease of choice]” and see what comes up in the peer reviewed literature. 
     
    Curcumin, the compound in turmeric that is responsible for its color and many of its health benefits, operates at the cellular level by dozens of mechanisms. It inhibits disease promoting proteins like COX2, GSK3, -secretase, NLRP3, and NFB…
     
    The image below is from a review of the anti-inflammatory mechanisms of curcumin in Current Pharmaceutical Design, 2012  https://www.researchgate.net/publication/232764258_A_Review_of_Therapeutic_Effects_of_Curcumin.
     
    Summary
     
    Salmon:
    ·       EPA/DHA à inhibit NFB & are converted into anti-inflammatory “resolvins.”
    ·      Astaxanthin.
     
    ·      Salmon on inflammatory bowel disease study.
     
    Avocado:
    ·      Carotenoids.
    ·      Anti-inflammatory sugars. 
     
    ·      Hamburger study.
     
    Goat’s Milk/Cheese:
    ·      Caprylic acid à ketones.
    ·      Inhibit LPS-induced inflammation.
    ·      Pro-biotic.
     
    Olive Oil:
    ·      Emphasis on oleocanthal à litmus test for good oil & potent anti-inflammatory. 
     
    Green Tea:
    ·      EGCG à promote anti-inflammatory IL-10 & inhibit IL-1β and TNF-α.
     
    Turmeric:
    ·      Everything!
    ·      Figure from review.

  • Folks, make sure you put black pepper into your dishes that have turmeric. The black pepper make the health compounds in the spice more bio-available.

  • Hi. I’m a new subscriber. I appreciate all of the information. I am in the medical field and read research so I really appreciate the references. I do have a question. How could I incorporate the beets and pineapple into a keto diet? I have joint issues and am looking to develop my own therapeutic plan incorporating keto, fasting, Mediterranean and anti-inflammatory modalities. Thanks for any input. Feel free to contact me at [email protected] georgetown.edu.

  • Pregnant women seem not able to have much of anything these days It would be interesting to know if women who live in the countries that turmeric originated had to abstain from eating it even though no science was around to say different and they were probably cooking it in with the meal they prepared for everyone in the family.

  • HAPPY FRIDAY EVERYONE!! Hopefully this helps you reduce your inflammation going into a great weekend!! Don’t forget to LIKE ���� the video and SUBSCRIBE to the CHANNEL!! Drop any question you have and ideas for future videos in the COMMENTS below!! ����

  • I would advise against drinking beetroot juice every day. I did for a while, and I’m not talking a large glass just a small amount, and the result was some pretty annoying tummy trouble. Basically I needed to poo a lot. It was not good. And then I read that because of this effect it strips minerals from your body if you are drinking it every day.

  • What is your recommendation or a 2nd place candidate for those who have a seriously adverse reaction to avocado? I literally double over in pain if I have more than the smallest sliver of avocado, I love them but the resulting stomach pain is not worth it. Thanks!!!

  • FMD was an answer for offering fasting to people who refused to do a water fast.
    Is FMD better than water fasting. Or just a substitute?

  • It is mindblowing to me how the videos with the best information on the most important subjects in the world always have so little views, fewer likes and even fewer comments… All of this is evidence that people in general aren’t interested in the stuff that really matters…

  • I am an indian, most of these things are in my daily intake, what i realised is whenever i eat deeply fried items, next two days would have severe right knee joint pain, and exercise helpsme a little bit and diet is the major factor.

  • I do all these except beets and none of them helps my osteoarthritis, as far as I can see… of course, it’s possible that I’d be in worse shape if I didn’t put slices of raw ginger in my tea, for example. Regardless, I liked this piece; your pronunciation was also impressive, for example, EPA & DHA. Thanks. PS You might want to rethink your whole beets rational; sugar is made from beets, and when you’re selling the idea of beet juice for energy, remember: when you dismember a high sugar content vegetable, you’re raising the sugar content, its glycemic load, because you’ve discarded the fiber, which normally slows the sugar uptake if you eat the vegetable whole.  The USDA shows that an 8-ounce serving of organic beet juice contains 106 calories and 22 grams of sugar. See the difference in glycemic index between beetroot and beet juice.

    Also: Beets are high in oxalate, which can contribute to a health condition called gout, a type of arthritis that develops when too much uric acid builds up in the body.

  • Beautiful interview, substantial! How low carb-high fat diet can be a challenge and it is so easy to fast with it. I have been on low carb, moderate amount protein, high fat for the last 3 and the half years. On IF for the last 2 and the half years, i eat 2 times a day and often i do one meal in 24 hrs. Could not be easier, tasty! Never feel hungry, do mot have to count calories really, i know it is lower than if i would be on high carb diet. I do not use sweetener for the last 2 years, we all love foods but your taste receptors change. Of coz in therapeutic ketosis you need to measure ketones against glucose

  • Thomas, amazing quality content…as usual. You my friend have proven, through the years and results in so many, to be the real game changer!!! Thanks once again for your contribution!!! Best regards from Chile

  • This is me to the tee, it hasn’t been most of my life but in the last four years my life changed and I’m very stressed all the time and have been making every eating mistake you named. Been in the emergency room three times this year from gout and severe inflammation. Thank you for this video, it’s just what I needed. ��

  • Thank you Rhonda for this excelent and nurturing interview with Valter! I’ve got a doubt thou, during the 5 day fasting period is it recomended yo workout? You see, I workout (resistance, weights) every weekday un the morning, should I stop working out during this period or is it recommended to continue to do so?
    Another question is, what can we drink during this period besides water. Can we drink green tea and coffee? Any other suggestions for drinks during the fasting period?

  • A friend shared your videos with me. You have no idea how much you have helped me. I’ve been in a bad 28 year marriage and years or working nightshift has caused a destructive arthritis mutilan psoriasis arthritis. I’m going to get healthy and I thank you from the bottom of my heart.

  • I’m sure all of these provide great results. I’ll just pass along what my son’s D1 baseball team’s pitchers used.

    Pure cherry juice……. expensive as all hell at $7 + per quart plus it actually tastes like crap but it definitely works.

    When you see a baseball game, the starting pitcher is not just throwing a hundred pitches. The warm-up starts 2 hours before the game starts. And counting the warm-up pitches each inning, you have to add 8 for every inning he pitches. All told, easily 200 pitches for a starter.

    Keep in mind, he’s not just flipping the ball back and forth. They’re exerting everything that their body can put into it on each throw with all of that filtered into the arm.

  • Thanks for the great interview! I wonder though about his argument against the Ketogenic diet (ie not followed by long living people in the past) as he just says how the body is better aligned to fasting (ie. using fat and ketones as fuel) rather then eating all the time (and burning sugar mostly)… Maybe ‘ketogenic diet’ has been followed for thousands of years before the agriculture developed… Many of the centenarians have the right genes, instead of having a great diet/lifestyle….

  • I think reason #4 is responsible for the extreme levels of suicide in the military. Stress levels get pushed to the max during basic training and often it doesn’t ease up after that. There is some sort of connection going on…

  • great vid as always Thomas, on point, precise, just the essential we need to know on the topic. Thanks so much. I follow and apply your advice on my RA and it got way better.

  • I have a question about PB2 and isopure or a low carb whey protein. Can I have this on an anti inflammatory diet? Thank you ahead of time.

  • I wonder if Dr Patrick could give her opinion on GcMAF which is said to cure stage four cancer without side effects.
    https://www.youtube.com/watch?v=iOr56iHXvPE

  • Fantastic video. What is the verdict on flaxseeds? Touted as high in omega 3 are they estrogenic when digested and are chia seeds the best seeds for a senior who wants to be fit but protect what little testosterone there is.

  • This is a bit off topic, sorry, I prep my meals for two week increments, when I make my meals up, do I measure macros for an individual day, or prep. “per meal”?

  • you recommend avoiding combining sugars/proteins & sugars/fats, but what about adding nut butters & seeds to green smoothies that have a small amount of fruit in them? i thought adding in fat (& fiber) helped to slow the absorption of sugar?

  • However, I sincerely no longer recommend a solely plant based diet… I have attempted veganism more than a few times and as a long term vegetarian started suffering with inflammatory conditions so bad I thought my body was literally breaking down, it was so scary… Meanwhile I suffered with terrible mental pains and low energy. I realize now that this diet has damaged my gut so badly it became leaky and I became sensitive to most foods, chemicals and life stresses. I would strongly urge to reconsider before one dives into solely plant based… I was eating healthfully, no bad habits, quit sugar, whole foods, non GMO, organic when possible. Made sure I get all the necessary vitamins, amino acids and nutrients. And became so sick I finally woke up when people with shitty diets, drinkers and smokers around had much more vitality and happiness on any day than I ever did.

  • When do the benefits of these restrictive diets start to diminish as people age? If someone were to start, say, in their 60s or 70s, would there be appreciable benefits? And what about the potential downsides of enduring the recommended regimens? Is diet alone sufficient or must there be ongoing exercise and of what type? And, finally, one needs to look at QUALITY of life and not simply longevity. Suppose you live longer, but the asceticism essentially ruins the VALUE of the extended existence?

  • Good podcast and interview, but just be careful on how you interpret some of the information he presents here because he makes information from both animal studies and human studies. Metabolisms, and how organisms respond to fasting is vastly different and what happens to one wont necessarily happen to other.

  • Thomas, can you make a video on BNT? I heard it’s a chemical cousin of BPA and I want to know its safety. I saw it on my sausage links.

  • literally could have gone on for hours! this was a fun topic it literally explains EVERTHING for me right now!!!!!!!!!!!! OMG!!!!! THANK YOU! LOVE TO SEE MORE OF THIS

  • Yo the chronic stress of hearing about this being a huge issue knowing u are trying to fix it and not seeing results ����‍♀️ I’d rather not end up with a disease near impossible of fixing / controlling

  • Salmon is great. I couldn’t comment on this or any channels I follow on YouTube for almost one (1) month until I got a New Phone today.

  • Beets have so many good things and at least one very bad thing…high oxalates. If you’re a kidney stone former, watch your intake of oxalates.

  • Thanks so much for the information I had no clue that inflammation was that detrimental to the body. I really got to get myself together and restart my biological clock.

  • Please explain more about what happens when you get too much sleep. Everyone always talks about not enough, but what about 9+ hours/day? Tx

  • As Chinese, we don’t drink green tea in a bag, we drink them directly and fresh made! My hometown is one of the most famous cities in China for a prestigious type of green tea named ‘Xihu Longjin’ 西湖龙井.

  • Ok, what should i eath after 5 days of fasting, while refiding? Should i eath just soups for 2-3 days, or how that whole thing goes from there? Does anyone know?

  • What a fuckin lie to say more than 8 hours of sleep is detrimental. Tell lebron james and his 12 hours a night. And many others. Pfff

  • No, the “sweet spot of about 7 hours” of sleep isn’t sufficient for all people. And the stats about negative impact of more sleep may be correlation, not causation. Do you have evidence that sleeping more than 8 hours CAUSES (as opposed to being associated with) undesired changes in one’s health?

  • ,,,, detoxification and eat clean dark greens
    No sugar no alcohol no smoking
    Don’t cook fruits and vegetables
    Now get away from these 2 trying to sell you their books and products
    OMG. She is gone

  • Thank you, this was a wonderful reminder and confirmation in a world where contradicting and confusing info is continually being churned out. These foods are all staples in my diet.
    I’d love it if you did more videos on Hashimoto’s. I know your wife suffers from it and I do as well. Does she consume goat dairy? I try to follow the AIP diet but it’s so restrictive and I fall of the wagon constantly. It would be very helpful if you did a video or a series regarding how your wife treats her thyroiditis in order to keep it in remission. I’m sure there are many out there that would benefit from the info, as thyroiditis has become a common diagnosis lately, particularly among women.
    Thanks for all that you do!

  • You guys are showing off, all of these dynamic action edits, you are making the car selfie side of youtube feel inferior. Crazy work guys.

  • Doctor: “I found you have Beta Vulgaxanthin—”
    Patient: “Oh my God! I knew it! This is it! I’m done! Right?! How much longer doc. Please tell me!”
    Doctor: “Ah… Well… Probably about 50 years more. But—”
    Patient: “Just 50 years! Oh! Why?! Why?! pauses Say what?”
    Doctor: “Yes. With your high levels of Beta Vulgaxanthin, I’d say a good 50 years still to go.”

  • Take another look at bananas, I’ve done many dietary experiments though lately I’ve been eating nothing but bananas and I’ve been experiencing increased memory and stable yet high energy.

  • I’m a 44 yo Firefighter/LEO and need help! Food discipline sucks. Constant up and Down with weight. Had a heart scare recently and always fight with HBP and cholesterol. I’m 511 and 245ish

  • From someone with MS thank you Thomas. Okay “Minority Report Salmon”, avo, goat cheese, EVO washed down with Green Tea for me! xxx

  • i have been trying to regulate my autoimmune diseases with diet(type 1 diabetes, Graves disease, celiac, and arthritis). what would be the ideal diet for autoimmune disease? I am currently eating in a 6-hour window and have played with my macronutrients in that window. i would be willing to make any further dietary modifications necessary to improve. i currently follow low lectin protocols cutting dairy, legumes, nightshades and grains with the exception of corn and peanuts and a little cream in my coffee.

  • This guy really doesnt know shit about health. First of all anything made of animals causes inflammation when consumed. That means animal milk, cheese, and animal flesh. This happens because we’re not omnivores, if we were then animal products would not be highly acidic and not cause cancer and other diseases only obtained by those who eat animals. The word disease is “dis ease” it means the body is in a state of stress and being prevented from healing its self. The reason its in a state of stress is because its being attacked constantly and it has developed these diseases because humans dont know what the fuck they’re doing and they eat the wrong things. We’re frugivores, which means we eat exactly what an ape eats, which is vegetables, fruits, nuts and seeds. Think about how big and strong a gorilla is, or a rhino or an elephant or an ox. All these animals are raw vegans, and yet they’re stronger than any carnivore. Needing to eat animals to build muscle is a myth and its about time everyone knows it. He talks about omega 3’sin salmon when theres much better sources of omega 3’s like nuts that dont cause inflammation like eating flesh does. Second sugar is not bad, processed cane sugar is bad. There is a massive difference between natural sugar found in natural foods and unnatural sugar added to foods. Its just because he hasnt done his homework and doesnt actually know what hes talking about that he thinks all sugar is the same. See i actually have done my homework, I used to suffer from numerous incurable diseases and having any amount of inflaming foods would cause me intense pain all over my body and i learned really quick which ones were and werent inflammatory causing foods. I spent a lot of time in books and researching and I eventually found the cure to all disease, and i cured myself of all my “incurable” diseases. The rules are really simple. All disease is caused by eating animals, If you eat plants the chances of you getting anything are slim but it is still possible if you eat acidic plants. The second rule is dont eat anything that God, or nature did not create, whatever your belief is. If it was made by humans dont eat it. Only nature/God is perfect and if you eat foods that are not perfect you will get sick. Its really just that simple. So dont eat corn, broccoli, spinach, flax, chia seeds, sunflower seeds, regular sized tomatoes (cherry and grape tomatoes are fine), cauliflower, soy beans or anything made of soy, no beans except for chicpeas/Garbanzo beans, etc. If it was made by humans at one point in time and wasnt made by nature then don’t eat it. You can in moderation and you probably will never get anything ever again, but try to be as alkaline as possible. Things made by Nature are perfect which means they are alkaline. The only natural water is spring water. Crystal Geyser is a good brand, you can find at most places. You want spring water because its alkaline which means its electric. Its full of minerals that are natural in the water. You never want to ever eat anything that has been tampered with. This includes eating things where minerals have been added. Ever notice how every animal in nature is not sick? None of them are malnourished unless they’re like injured or something and cant get around. But normally this isnt the case and there arent any malnourished animals in the wild. They’re all perfect, they’re all in good health. None of them have any disease and theres a reason for that. They eat what they’re supposed to. Humans are the only creature on earth that are so arrogant to think they can eat whatever they want. Well when you stray away from your biochemistry is designed for, you eat acidic things, and these acidic things are why people get diseases. Hypertension and high cholesterol, heart diseaes, strokes, erectile dysfunction, etc are only human diseases because we eat the wrong things and then we pay for it. So follow these rules and you will have no more inflammation… ever. And you will reverse your diseases’s; and if your diseases dont reverse within a year of eating within these rules ive explained then you can fast. Fasting is the best way to get rid of any disease but its not for the faint of heart. When i say fast, i mean either water fast or medicinal herbal tea fasting on herbs like Burdock, Yellowdock, Sarsaparilla, dream herb, red clover, etc that are herbs known to cure diseases. Taking herbs the help to cure the specific disease you have while fasting will accelerate the healing but you must not eat or drink anything with calories. So no juice, no Gatorade or anything, just water or tea and thats it for a few months. It shouldnt take more than 3 months of eating nothing to cure everything. It will usually take around a month to cure most things, but you may need extra time to cure some really serious diseases. Good luck to anyone who read this and is struggling with a disease and has been looking for the answer to how to cure themselves and is willing to try this. It might not be easy, but it will be worth it in the end when you no longer have anything wrong with you anymore.

  • Hey Thomas, what’s your take in liquid chlorophyll? I was drinking it last year and felt great! However I stopped because I wanted to tried keto and intermittent fasting, it works wonders. I want to start drinking it again and I have not found any article or study regarding being in ketosis and drink chlorophyll, will it effect my fast/keto state? Will it put an unnecessary strain in my body? Will it help with constipation during a keto diet?

    Love your content, it has helped me a lot. If you have the time to answer my question I’d truly appreciate it.

  • Thank you Thomas!!��…very interesting information about healing through feeding��…I highly recommend/suggest you to make a video about the cannabis as antinflamatory healing….Once at NY City I took a tea made from CNBS or something called like that which comes from cannabis but isn’t exaclty that kind of strong. The coffee shop where they sell it has many frames on the wall from interviews of the owner shop on TV and magazines regarding that option of cure. I have never seen again that product on a market or drugstore. Greetings from Hermosillo, Sonora. México��✌��

  • first 10 minutes are very interesting. protein, IGF1 and aging is something Dr Grundy writes about in the Longevity Paradox. i sense some myth busting going on in the world of protein needs, esp of the animal sourced.

  • Isn’t it interesting that most of the mentioned kinds of intermittent fasting are recommended in Islam?
    The 5:2 is the sunnah, or practice of the Prophet Muhammad, peace be upon him, as he used to fast Mondays and Thursdays.
    The prophet also said that the best fast is the fast of Prophet David, peace be upon him, who used to fast every other day.
    Then of course there’s Ramadan, in which we fast for 14-18 hours (depending on location) every day for 29 or 30 days straight.
    There’s also a recommended fast of the three white days, that is the three days of every lunar month in which the moon is full.
    Of course in Islam the fast is from dawn do sunset, and it is a dry fast, which means no water or any other drink.
    It would be interesting to see some research on how a dry fast affects the body differently than a wet fast, but as far as I’m aware no such research exists.
    If you read this far, peace be upon you!

  • i was the thinnest when i would eat one fast food meal a day and diet soda the rest of the day and i felt pretty good, i guess i was fasting ��

  • Astaxanthin Thanks Thomas, can you please link the study for astaxanthin, Wikipedia suggests (as of 2018) there was insufficient evidence to suggest an affect on health. Another great vlog, cheers:)

  • Curious if FMD has been studied on people that are already using metformin or berberine. I use berberine and sulforophane which has affects on ampk, mtor, glucose, atophagy among many other things. How much would I need to alter the FMD process?

  • Can we have ginger+ turmeric tea during fasting? Also, is fenugreek infused water something that will break a fast? Please please answer.

  • When you say body fat in relation to this.
    When I had a takeaway (arbs and protein, dont anymore!) I felt massively full after it but physically feel fatter or more flabby within 30 minutes.
    Is this a response to the food in eating?

  • He said put Salt on Spinach with Olive Oil, Doctors say to patients with inflammation to avoid salts at all costs, especially with inflammation on legs. Why? because Salt Clogs the veins and stops blood flow. Hence why old folks used to say if your bleeding from fallen tooth risne mouth with salt and water.. it sure does stop the bleeding in minutes, but yeah I stopped video at add salt, wrong advice for people with inflammation which possibly be a result of other issues in like in the lungs, liver, feet inflammation due to water retained in body. (groceries have enough salt, just stay away from salt and sugar it will swell you up worse.) Check your Cholesterol levels with a Doctor and if your taking medications do research to see if it could be the cause. High Sodium foods is also not good. Food in America is just plain rigged for health issues.

  • If Dr Longo can abandon having to deal with the FDA or other powers that be, who don’t want society healthy. We all win. There are products available without FDA aporoval that are changing pepoles lives for the better. Once people see his product works, they will use it. Anecdotal eveidence or not, if people see results they will use the product. I just hope he doesn’t sell his soul, when the O.T.O. makes him the offer to come to the dark side. Who besides Big Pharmaceutical companies can afford $50 million for FDA approval?

  • 1. Prolonged Fasting Dry / 2. Prolonged Fasting Water Only / 3. Prolonged Fasting Water, Black Tea, Black Coffee Only. Currently on a 5 day, water / black coffee only fast. 2 cups of coffee a day.

  • Just discovered Dr. Longo about a month ago I love his studies and what he talks about and started listening to his audio book today love this information thank you!

  • Thank you sooo much I suffered for years from inflammation I did not know that’s why I had pain in my feet until extensive medical tests mri. Corrective foot wear and still pain. Alll tests came back negative. Anyway I had inflammation all that time advil worked but I couldnt keep taking advil so I started to incorporate these 5 foods and..I noticed change I am so thankful for you sharing this video it caught my attention. I use fish oil instead of eating the fish you recommended Now I will share this with others who also suffer. Thank you for being faithful and having the courage to share. It changed my life! God Bless You.

  • Dear Viewers, I wanted to share that I recently began a Magnesium Citrate supplement. It comes as a softgel but I take it in power form that you put in your drink, it doesn’t take good but I’ve seriously put a dent in my inflammation. Check this out https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section1

  • could you please make a video explaining bicep tendonitis(tendon inflammation) recovery method. thank you in advance 
    ! love you contents

  • Awesome content man! Love how you back up everything with research. A good nights Sleep is also up there in reducing inflammation!

  • Thomas, I am from Chennai, India. Are you aware we Indians swear by turmeric powder in ALL our recipes from time immemorial? We automatically add 1 tsp of turmeric powder to whatever we cook (except rice) ‘cos our grandmom’s grandmom’s grandmom also swore by it:) It sadly suddenly becomes the ‘in ingredient’ cos westerners are endorsing it! No hard feelings, I love yr channel and u r my wt loss guru but I thought I shd think aloud here ��

  • I have gut inflammation and had removed my gallbladder, so I suffer mostly from gastritis and high acid. Please give advise how to heal my gut. I get better when I use aloe vera drinks and eat lighter, but it triggers again when I take my herbal supplements. I try to have maybe 5 at time and take enzyme with OX bile but still I see indigestion when I eat big dinner. I do 16 hours intermittent fasting but still suffer from stomach pain when I start eating medium fat breakfast with a little protein. Please help!

  • The thing with Salmon is that I personally love the taste of the farm grown one versus the wild caught. I know the wild caught is darker or redder but I wonder why the farm grown salmon taste better?

  • So… keto is a no-no, because some miniscule fraction of cancers can metabolize ketones (though vast majority can’t and die in glucose deprived environment), but chemo is a great way to go! Thanks dr Longo, but no thanks.

  • So not boring and so not negative, in fact it’s super interesting and educational and life saving in many ways too, physical health and mental health ��

  • One of the best Natural Anti-Inflammatory food is celery. I eat it before tennis and my arthritis in the my hands and feet is reduce just shy of what Advil does, but for only 25 minutes. When your fasting goes beyond 16 hours you may feel your inflammation and pain become reduced or even disappear near the end of your fast. If that happens ending your fast with a soup made with organic bone broth with 2 sweet potatoes,1 onion, 8 celery, 4 carrots, ginger paste, garlic paste, pepper Himalayan salt and you have a very low inflammatory meal.

  • This speaks volumes of truth. had I changed in my 30’s and 40’s. Even at 50. I wouldn’t have this chronic inflamation in my body. I am healing tho. Through eating right, exercise and Thomas Delauer video’s. Thanks Thomas.

  • I always have a hard time trusting researchers who have a personal financial interest in the thing they are researching. I think researchers should be rewarded for discovery but when money becomes the driver then bias is almost inevitable. I get really suspect when the representative product doesn’t go through FDA approval because efficacy doesn’t need to be proven. Even “independent” studies are problematic because someone has to fund those and if you look at disclosures you can usually find something that is suspect.

  • Your videos are very helpful. I have been following your channel since earlier this year. And I have been trying so very hard to stay on a ketogenic diet. But stress really throws everything off. And this past month it has really come to a point that I started hurting and it wouldn’t go away. Went to the Dr, and all they did was draw blood because they had no clue as to what was going on. All my labs look great so far except my rhuematoid factor was 56.4 and the normal high is 14. So I have a major inflammatory issue going on. So this is giving me an even bigger push to get myself on track and take control of my stress and my diet. Thank you for the content that you make. I am surly hoping that it will help me out. Because to be honest being 34yrs old and feeling the way I do, sucks right now.

  • great information. thanks.
    regarding the turmeric…..so.. it acts as a blood thinner;
    which makes me wonder if one could ditch the elliquis and use nature’s version.
    (and i doubt the big pharma folks would go along with that)
    ‘food for thought’. big thanks.

  • Hi, Thomas! I’m a big fan of your videos, and I really appreciate how you the time to include your references in the comments. Thanks for keeping the science in health science!

  • i’m italian and i usually understand easily when someone talk in english but it’s very difficult for me to follow when Walter Longo talks in english.. (and since he’s talking an italian version of english it should be easier for me)..

  • I love your journey! You are the picture of health; and I’m so inspired by your evidence-based information. Thanks for being a health cheerleader for those of us still fighting the battle!

  • How do you explain all these bodybuilders who take in massive amounts of sucralose and artificial colours drinking bcaa? Pre workouts? Protein powders? And they seem to have perfect gut health?

  • If you are the future of our “Healing Doctors”!!!
    OUR FUTURE LOOKS GREAT!!!
    Thank You!!!
    LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD.
    Hypocrites
    I ♥️ your videos.
    Stay safe everyone.
    Psalm 91 Comfort
    Exodus 30:21 Instruction
    Blessings

  • Big question for body building Should we be concerned the consumption of these strong anti-inflammatory foods will blunt the body’s beneficial acute inflammatory response immediately after weight lifting exercise?