I have been avoiding processed foods for 39 years now I always thought chemicals preservatives and artificial flavours would have a bad effect on the body. Cook from scratch with natural foods. Know what goes in your body 😋
@@michmw1 Rosie's realization that neurotic condemnation of "chemicals" being made a candidate for blame. demonstrates that common sense and intelligence are among her areas of expertise, Michelle. I suggest you learn from her. Your own expertise at the drive-by sneer is probably better left less public. Your claim that she thinks "manufactured" chemicals, your invention, are good for you is a stupid slander. I imagine -- simply on the evidence of her level and sensible presentation -- that she thinks that some are and some aren't. That's something else for you to learn from her. For what it's worth, your initial sentence is missing a capital W and a question-mark. These errors suggest that you fly off the handle rather too easily. Gut biome acting up maybe?
@TheDavidlloydjones Your patronising (edited) reply suggests that you did not understand what I said or the question I was asking someone else, not you. As for your assult on my grammar and my personality, that was not necessary. I suggest you read the rules for politeness when replying to comments. You come across as extremely rude. Don't bother to retaliate as that would highlight a big flaw in your personality. I don't wish to associate with carbon-based character assasinaters. Thank you.
After changing from a vegetarian diet to eating whole food, organic, non-GMO. Plant-based, high fiber, low fat, lowprotein, no sugar, no flour, no alchohol, and using filtered water. I eat Ezekiel bread which is organic sprouted grain. No more inappropriate inflammation, how wonderful is that? I feel so much more comfortable.
I have endometriosis, which a lot of evidence suggests is very linked to/affects immune function. I have struggled for years with extreme inflammation, pain, seemingly able to catch every virus/bacteria going, tiredness and multiple cysts and infections (all of this after 3 ops and years of treatment). Every time I would get an infection my GP would prescribe antibiotics, sometimes several at once as they seem to linger. My immune system would take several months to recover, by which time I would have another infection. Last year, out of desperation I started taking probiotics every day(I now make it at home-way cheaper!), making sourdough bread at home, cutting out processed foods, increasing veg in my diet, cut out excessive alcohol. Now I can go several months before an infection, and have managed to recover myself via diet rather than over relying on antibiotics. My endo will always be difficult to manage but treating it like an auto immune disease has really helped cut down on the symptoms and control it! Obv listen to your Dr and seek treatment if you need it, but also listen to your body and do all you can to stack the cards to help it ❤
I saw a thread about lack of specifics. The specifics that I heard were: Some inflammation is caused by diseases that cause an adverse reactions within the body. Some inflammation, even diseases can be partially reversed with improved gut health (microbiome). “I don’t want people to go away and feel like they have to look up a list of foods.” TS. “Eating a diverse diet (30 plants per week) of non-processed food.” There’s no magic bullet. Chronic inflammation has been linked to weight gain. They don’t know how it works but losing weight can improve inflammation. Your immunity is based in gut and your microbiome changes with age (around 70s). Don’t look to individual foods but to the overall pattern of eating. My personal conclusion was: eat lots of different fruit, veg, nuts pulses, herbs, fish. Lose some weight, reduce sugar/carb spikes. Understand how to improve gut microbiome. Happy to be corrected.
I started intermittent fasting nearly 3 years ago, having discovered the work of Dr Jason Fung. I've barely had a menopause symptom since. Now age 53, and I was getting some hot flushes and mood swings beforehand. I am also in control of my weight for the first time in my whole life, despite always eating loads of plant based things and barely touching ultra processed food. For me fasting has been a real 'magic bullet'.
Thank you for all your educational videos. There is wisdom in your recommendation to eat about 30 types of plant-based food. That gives much room for local produce consumption. Like you said, rather than stressing myself looking for kale which is foreign in my country (Philippines), I can happily content myself with bitter gourd leaves, saluyot, pako, moringa fruit and leaves, camote tops, etc. Blessings to you for your evidence-based wisdom that confirms the wisdom of our ancestors who looked to Mother Earth for health and medicine.
Not sure the 30 plants idea is wisdom. It’s an approach to eating that might provide benefits, but not everyone tolerates plants and there are alternatives that might work better for you. If it doesn’t work for you, it’s not wisdom, it’s just an idea.
I've been led to believe I need to have a high-fat, low-carb diet, but since joining Zoe and reducing my fats, I've found surprising improvements. My lockjaw went away overnight, my acid reflux disappeared without the need for apple cider vinegar, and my focus has skyrocketed. I cannot thank Zoe enough.
I am addicted to your podcasts. They are so informative and helpful. You get to the bottom of the issues with your excellent guests and your intelligent summaries. Thank you
These are my thoughts after 30 years investigating for my own health. Inflammation results from almost every disease or injury if not all and mostly DIET. Without inflammation most diseases would most likely not even be noticed. Inflammation from diet is a major factor. The problem is that most people have no will power and continue to eat foods that cause inflammation. Wheat, bread, pastry, ham and bacon processed with Nitrites, other processed foods, sugar, milk/lactose, Brasicas like broccoli and kale, nuts etc all cause inflammation. Every plant is toxic but certain populations cannot cope with certain food toxins. So all our food is toxic but to varying degrees depending on genetic make up. I found avoiding all ingredients marked in Bold and Brassicas and other foods rich in Vitamin K solved my very serious health problems. My symptoms ranged from severe joint problems, heart attack, thrombosis, memory and brain function, thread veins, varicose veins, migraines , visual anomalies, severe fatigue and multiple other problems. All caused by food. So thanks, Zoe, for highlighting this issue which I have proved myself for years. Can we have a list of good and bad foods please. The Olive oil was not one I had considered. The problem is that most people do not have the income to buy the ‘Clean’ foods. Maybe Zoe should work with the WHO to get processed foods outlawed. 👍👍👍👍👍👍👍👍
@@susanbaker-schloth1152 I think you missed the point. I had already proved on my own which foods were causing the problem 12 years ago and am now 100 percent fit since removing those foods. Tim and ZOE are doing dietary research precisely because of the work people like myself have done. They are following me and others like me who already proved that diet is vital to being healthy. I was already studying the gut microbiome in 1992 and working on repopulating my gut bacteria. Although I am not sure it was called the Microbiome yet. 12 years ago In 2010 I had found all the foods responsible for making me and others ill and I had posted my findings across the Internet and to a Group based at a top London Hospital. Tim was studying The Gut Microbes in twins in the late 1990s but I was already on it in 1992. I am in full support of what ZOE does but ZOE is there because of so many people like me proving diet, gut microbes and health are closely intertwined. Without people like myself broadcasting our successful results over the last 30 years, ZOE would not even exist. I think some at ZOE even now still cannot get to grips with what they are finding but the results from large scale research cannot be denied. I don’t believe changing diet is enough on its own to change gut microbes. The only way is to repopulate the Gut with healthy bacteria. That is what I did.
@@michaelreed5596 Hi Michael, I am away in a warm country for a while. There was no general public Internet when I started out. I will see if I can find a little booklet that first described the importance of feeding the gut microbes correctly for healthy gut bacteria back around 1992 ish and repopulating the gut microbes I think. Also I tried a very well recommended English and Chinese herbalist who put me on an exclusion diet so that I could add foods back slowly to find which ones caused the problem. My GPs had already pointed to diet being the possible cause of my post nasal drip after extensive ENT tests. I also visited a clinic in London for tests for deficiencies. I tested positive for Hughes Syndrome (Antiphospholipid Syndrome) way back around 2010. I also studied medical books from family members in the medical profession and took good advice from friends in the medical profession. I had private tests and hospital tests. I also tried Hyperbaric Oxygen treatment which actually did some good. I also later tapped into the multitude of Forums for my health conditions. Having so many symptoms I had many medical tests done. I also suffered a mysterious heart attack in 2009 after eating large portions of broccoli and kale thinking it to be healthy. I was put on blood thinners ( Fragmin ) self injected for 6 months. I also discovered a supplement which was a blood clot disperser and blood thinner. I have had countless medical tests and ailments including Migraines, Visual disturbances, very severe crippling back inflammation, crippling hip and joint pain, muscle twitches, depression for no logical reason, foggy thinking, you name it I got it. In the end after many thousands of hours trawling the Internet the conclusion by elimination was that diet and the gut microbiome was key. Finding the foods that caused the problem was difficult. But since removing Brassicas, Lactose, Caffein, Gluten, Nitrites and Nuts from my diet and adding more fish or cod liver oil capsules to my diet and avoiding foods cooked in oil at high temperatures I have been without any symptoms for several years. Try looking at the Forums and groups researching Hughes Syndrome, Migraines, Food allergies, Warfarin, Crohns disease, Colitis as a start. In the end excluding all the problem foods and repopulating my gut bacteria was the answer. Finding those foods was the tricky bit because the effects were not always immediately obvious. All the Myriad of ailments and medical treatments were the result of not doing the above. So all of the medical research and tests showed that in the end it was diet and gut bacteria as the cause. There was much more to it than described above and some ailments triggered others in a cascade fashion. Stay well.
I lived on a Geek Island, Sifnos, for 7 years. I was amazed at how healthy the old people and people in general were. Look at the traditional Greek diet if you want to live a long healthy life. Also other elements, for this go the Blue areas and the Isle of Ikaria documenaries on You Tube. As to tomatoes when I have IBS i cut a lot of things out and added many others to my diet. Cutting tomatoes helped me with many other tips. The final straw for hitting IBS over the head was onions soup. (Needs a lot of herbs etc to make it palatable.) It is NOT needed to understand every plant it only needs to see what works that goes beyond food to fresh air to regular socialising to fresh sea food to picking your own herbs and wild veg and teas and growing your own veg etc-etc. As to never telling somebody to stop eating a food because they like it? What kind of babies are you? See if they like death & disability, try that first. The modern diet kills and disables. The head heart surgeon of Greece was commentating to his wife, my then friend, of how heart attacks and failures and other ailments had increased SO dramatically in Greece since the introduction of the modern diet with heavy meat eating, processed foods etc. This is in the early 80's.
Can't believe they didn't mention sugar and refined carbs as inherently pro-inflammatory. They seem to be preoccupied with so many micronutrients, but ignore the macros. I'm not even talking solely about processed foods here, as honey or starchy veggies are likely just as bad. Just cutting out the sugar in my morning coffee completely cured me of teno-synovitis and arthritis in my hands in less than 2 weeks! If I ever cheat and have a donut or any other sugary treat, I feel it right away. That worked so well that I've gone low(er) carb and intermittent fasting; this not only resulted in a permanent 10 pound weight loss, but got rid of all my aches and pains. Recovery time from injury or exercise is also about 1/3 what it was just before the change. My diet before LC/IF was actually very good by most standards, as I cooked all my own food, didn't eat any processed foods or fast foods, and ate a wide variety of things (I basically like everything, esp. cruciferous vegetables) and lost interest in most sugary foods a long time ago. That morning coffee was my last little bit of sugar intake, and cutting it out made all the difference in the world.
On intermittent fasting I have lost 34 pounds and all my chemistries, especially lipids, have come into the normal and better than normal, range. I eat between 3 and 7 o’clock. I include vegetables and some fruit, chicken and usually a small amount of starch, which leaves me satisfied, a necessity if I’m going to be able to continue. I have found it reasonably easy to skip breakfast, and keeping busy with gardening and working hard outside has helped too. I am going to add walking to my regimen, as fall deepens, and hopefully, my feet and knees will hold up.
So, you mention coffee and sugar, which I still drink. I so look forward to this treat, I think I would have trouble right now giving it up. BUT, you seem to have found giving it up to have been very beneficial. I might try in the future.
@@maureenmckenna5220 perhaps because it was most of my sugar intake at that point, but the result was quite impressive! I'm not even slightly tempted to go back, and it's been 3 years now.
@@maureenmckenna5220 results like that really speak for themselves! ZOE has a new episode coming out on IF, and I'm really interested in what they have to say. My prediction: it's complicated. I don't think it's complicated at all---we (as a society) eat far too frequently, and eating less often is good for you, especially as you get older.
@@miketranfaglia3986 I have found exactly the same thing. It is not complicated. The chemistry of the body is known. Food triggers inflammation so the fewer times you eat, the less inflammation. The same thing is true for insulin and glucose production. Just not being around food, except for those four hours, simplifies choices and exposure. I use common sense with choices, and have found that I can only eat so much at my first meal, and if I can stretch the time to around 5:00, that I can eat only one meal. The absolute most important thing to me is lowering my body fat, getting the most out of the food choices I make, and keeping myself healthy, given that I am 79 and a cardiac patient. I feel wonderful, my cardiologist is thrilled, and I feel that losing the next 30 is just part of my life. No problem. And shopping for food has become very simple. I have come to believe that IT will work for many, many people. A good friend, pre-diabetic, has lost 80 pounds, and is no longer considered pre-diabetic. It is not a fad, simple to work out a schedule that will work for you, and flexible. Thanks for commenting. Sharing is important.
Fantastic program - essentially the message is to eat a wide variety of natural foods with to include vegetables, fruits, nuts, seeds, fish - and to avoid processed foods and excess alcohol. The later is difficult for those for whom consuming processed food is normalised.
I wish I'd know all this years ago. I've been told by an immunologist that my body is constantly attacking itself - underactive thyroid; high levels of histamine and poor guts. Hearing these podcasts makes me realise I'm not mad - several operations and antibiotics later, I have now had my gut microbiomes tested by Zoe and found almost no good bacteria, lots of bad. Shame this sort of science hasn't filtered into mainstream knowledge. How come I'm 4 and only now just understanding what we should eat and why I've been so ill! Thank you Zoe team for these amazing podcasts.
this was good and useful...sad so few "likes", but I am sure it's going to be better ❤ Blessings 🙏 the curiosity in this inflammation case is that my wife is 40 kg over the normal weight, but her sugar level is perfect and she eats almost everything possible, but never has complained about any information, and me-just the opposite- 170 high,63 kg and all my life with inflammations... and I am on keto diet over one year now, the sugar seems to be normalized, but the inflammation is here to stay 🙊
Yours sounds a similar story to mine. I came across a suggestion that magnesium is severely lacking in vegetables due to poor soil qualities, and therefore doesn't function as a good supply of it for us. I'm upping my magnesium citrate supplementation (evening) as it is needed for many, many bodies processes. I'm experimenting on myself as the science still seems to be vague. Tim did say that this is an area of study in the next 10 years, though.
Makes her look like a cagey, sitting on the fence half wit. Her opportunity to discuss poor grade processed food ducked. Always think advisors like this don’t want to upset the big hitters in industry
It’s simple Processed food causes dietary inflammation and eating a diet rich in a good mix of unprocessed food fish, Vegetables, Fruit, nuts, seeds etc will help to lower inflammation in our bodies. A very informative discussion from people who know.
The nutritionist said that when you eat fat you will see an increase of fat in the blood. I believe that has been debunked, (sorry, I do not have the reference now). But there is information from hospitalized diet restricted patients that fat in the blood stream does NOT come from fat in the diet, but from carbs in the diet. I think it is important to get that correct.
Thank you for sharing this wisdom. What I have found is that organic non-gmo vegetable/food create alot less stress for the body to deal with. Also that much stress and thus inflammation can be a result of structural issues, improper breathing. Getting the breath and structure 'right' seems to be fundamental to good health.
As someone with autoimmune diseases (psoriasis and graves disease), I'm trying to improve my diet to help reduce inflammation. Thanks for this interesting content.👍
Thankyou for amazing work and info. PLEASE Tim don’t totally dismiss the tomato theory. I’m sure it’s fine if eaten in moderation. But many people haven’t eaten it in moderation, like me , and now I have terrible pain in my hands when I eat tomatoes which is gone when I don’t. The context is that I react to a lot of things anyway, but for many years was fine with tomatoes, and are them a lot, knowing I should give it a break, but didn’t until it was too late. I’m very glad I knew about the possible connection between the pain and tomatoes, otherwise I would be in pain and maybe trying all sorts of horrid medicines. It is very real. Thanks again.
After being diagnosed with Psoriatic Arthritis 4 years ago, I began to follow a low carb way of life (with occasional lapses) and my inflammation numbers are now consistently low.
Good to hear, i too have psoriatic arthritis and i was wondering about diet and inflammation, thinking there has to be a link. I have asked my rheumatologist and G.P about anti inflammatory foods and diet, what is the best diet for my illness and they both said there isn’t a diet or much of a link between diet and inflammation. However, they said to avoid nightshades.
@@sookieofthesevern You need a new doctor. I was diagnosed 20 years ago with PA. Pumped full of steroids, offered Humira and Enbrel biological drugs by the NHS in the UK and refused it all. Dr said nothing to do with diet. I dropped grains to begin with and was life changing. I now do intermittent fasting, still eat meat, fish, veg, some fruit, dairy and have reversed the PA. No processed foods. Grass fed meat, raw dairy, organic veg. Gone from crippled to better condition than I was in my early 20’s pre PA All through eating properly and fasting
@@gedgie6673 I'm so glad you shared that. I'm working with diet in order to heal from many decades of too many toxins, chronic, hidden infections, poor diet and parasites ... all of which were unknown to me. I've addressed many of the above and have recently given up all animal products and am eating very low fat and lots of veggies, herbs and fruits, very few grains (due to tested gluten-sensitivity and "loose junctions"). You've given me hope that I will eat dairy and bread again. Thank you!
@@gedgie6673 Yes, I had juvenile RA and was in pain for 60 years, then discovered at 65(!) that bread/wheat/flour/grains caused flare ups and so I went grain-free. The result was amazing - no pain in joints, no swelling. Of course all my joints are wrecked now, but I dont take any meds as long as I eliminate grains. Recently, I had bad celiacs disease - traced it to eating a nut bar which had small q of wheat flour in it for breakfast for over 2 months (it did not seem to cause any RA symptoms so I continued to eat it until really ill from celiacs symptoms). As soon as I realised that my gut problems started at the same time that I started eating that nut bar, I stopped eating it and the crippling celiac symptoms faded away over the next week! I suspect that once you go grain/gluten-free you need to be really careful because your gut microbiome will no longer digest the glutens for you. It seems to me that the most important meal of the day is breakfast and if you eat a 'bad' food for breakfast it can have a far more severe affect than if you had that same 'bad' food for lunch or dinner? Maybe because the bacterial population in your gut is lowest in the mornings?
It is interesting to me that they presuppose that immune systems degrade with age, as if age is the reason for the degradation. We don’t say that your chance of getting lung cancer increases with age. We say that the longer you smoke the higher your chances. Time is the common factor between aging and cancer in these cases. It really surprises me that they don’t at least wonder if the reason immune systems degrade over time is the cumulative exposure to lifestyle choices which in fact cause it.
a pity that they refused to be more specific around what foods to eat. overall a very long video with lots of background info but nothing to actually help the lay person in making decisions
Zoe has already mentioned what to (or not to) eat to reduce glycemia (increase blood sugar), lipemia (increase blood fat), and inflammation after eating (postprandial) in the previous session about inflammation and eating with Dr. Sarah & Dr. Will B. Basically (if I'm not mistaken): -To reduce glycemia: Eat whole food. Avoid refined carbs and processed food. -To reduce lipemia: Eat Omega 3 fatty acid, especially from fish. -To reduce postprandial inflammatory: Eat polyphenol. The darker the color, the more polyphenol within the food. This also mentioned at the last part of current session.
@ the OP Clearly you have no idea how powerful Big Food Inc. is. Kellogg was a SDA obsessed with masturbation. By changing the traditional breakfast of bacon, eggs and sausage, he hoped to diminish men's sexual drive. Btw testosterone is built by cholesterol, hence the media attack on eggs.
Moreover testosterone is a fat burning hormone & estrogen (note the soy in commercial bread, burger buns, pizza bases, etc.) is a fat storage hormone, essential for nourishing the unborn child.
Thanks, this was very informative. I enjoyed listening to Sarah. And I'm thrilled that my love of extra virgin olive oil is healthy. I used to use ordinary olive oil, but I just started preferring the virgin stuff. I guess that was my body talking to me!
I love these podcasts…so informative…thank you I’m doing the `Zoe science diet, my good bugs were 16 and bad 18….couldnt believe it, but i could….ready meals as im not able to move around much due to ill health….now i make a huge bean and veg soup and have it over several days with green veg and olive oil….Ive lost a couple of inches but more importantly i feel fuller and hoping my gut health is happier…i had no idea my diet was sooo poor and had been for years…no wonder i felt so rubbish. Hoping for changes but im guessing it’s a slow process….thank you for these podcasts, they are GOLD.!!!
Aging/dementia was covered but not menopause - wonder if you could cover menopause and inflammation on a future video? thanks - big fan of your videos 👍🏻
Tomatoes may not be inflammatory for everyone, but I don't eat them raw very often, as they tend to give me mouth ulcers. My teenage son has the same problem, so it's perhaps a genetic thing. The food that is definitely inflammatory for my gut is raw onion - especially red onion. They cause terrible bloating and pain. I can tolerate well-cooked onion in small amounts. It's ironic because the onion family is so often touted as being great for our microbiome.
Don't worry about cutting out foods, i.e. don't worry about cutting out foods that cause inflammation which leads to heart disease, Type 2 Diabetes and even cancer??! Now I've heard it all.
Tomatoes give me a runny nose, sore throat, itchy skin and a sinus headache. Symptoms start at about 90 mins and build up. They last 3 or 4 days at least. I am not allergic to Tomatoes so therefore I consider them as a food that causes inflammation 😁
Try organic, grow your own with natural healthy soil. It could be the pestisides or contaminants in the soil causing you issues.Are your tomatoes from a variety of locations?. I can eat organic cucumber fine but when buy non organic my gut bloat up and get terrible acid reflux.
The Italians (and no doubt Spanish, Greek etc) learned this lesson soon after the fruit was introduced to southern Europe from South America centuries ago. Through trial and error, they realised that most pf the lectins (the nasty things) in tomatoes reside in the skin and pips. If you look at traditional Italian recipes, they invariably recommend blanching the tomato, then peeling it and removing the seeds before cooking with it. Try that. You may find you can tolerate tomatoes after all.
Before the pandemic I felt like i was the epitome of health and went to the gym regularly. And felt the improvement. But after gyms closed. I felt like all that disappeared. I'm glad this video came up. I realize we have to take it on more ourselves no matter what as a responsibility to our health and body. I recently started to feel lower energy after 40's and was wondering if it's smart to slow down or push through. Just curious what would be the basics to build up to challenge oneself. Definitely trying to challenge myself yet balance when to rest. I hear 3 times a week is good. And even exercising 40 minutes focused a day is a good kind of schedule to be consistent with. Thanks for the positive outlook. You look great and have a great energy.
Just a point, after 40 mens testosterone starts to slow down! And we don’t make as much glutathione after aged 50! So we need to eat sufficient foods with glutathione… And Womens hormones from age 35., ! Eat fermented foods, ginger. Not too much peppermint as it may lower Serotonin levels .. One can add Digestive enzymes. As Our Pepsin in our stomach lowers, and therefore our Stomach acid reduces! Zinc also helps or High Zinc Foods, but not over 40mg as it can interfere with copper balance….. we may Bloat meaning our food is not broken down as it used to be! Chew food more! Hope this helps 🦋
Both Whoop and a top-end Garmin watch will tell you your current recovery level and will help you determine whether to exercise gently, exercise more strongly or indeed, simply rest because your body needs longer to recover. I can attest that it's possible to maintain/ improve your fitness and regularly prove it by equalling my Personal Best numbers. I'll shortly be 76.
I was diagnosed with VITT and have just recently been told that all my blood clots have finally gone. I have been left with low level pain on my right side ( I had a PE and blood clots in my liver) which I have been advised is most likely inflammation- l try hard to eat 30 different vegetables a week and it is definitely improving.
Is it me suffering lapses in concentration due to a diet high in dateline foods, or was the section on the menopause accidentally edited out ? I have tried to find it twice. It gets introduced at 28min but then doesn't get mentioned until the summary.
Dear Zoe, Thanks to you all for an excellent report on inflammation. I was particularly interested that I think you mentioned how fats and oils in diet can lead to chronic inflammation. I used to work in a margarine factory in 1999, I remember that not all oils and fats are equal. Do the studies that relate to effects of fats and oils in diets measure the standard parameters such as Iodine value (level of saturation), Acid value ( level of saponification of the triglycerides- a general indicator of an old and rancid oil) and Peroxide value a leading indicator that can show how the storage conditions of the oil or fat have lead to the formation of free radicals and will accelerate the deterioration of the fat or oil in the future. I was wondering if the measured inflammation was caused by oils and fats with high Peroxide values and that perhaps the oils with low values did not contribute? Once again thanks for having the courage and audacity to challenge the generally excepted explanations for things that may not be based on good evidence.
Good questions! I use the app and it's not clear to me if animal fat vs nuts vs processed foods are valued differently. They do let you know when you reach a threshold of fat that would be hard to clear from the blood in a day.
I received a reply on fat values, red meat and chicken are lower valued than plant based fats. Processed foods are also lowered value. A "good" score is 100 (dark greens) a low score is 0 (packaged cookies).
It took me a pandemic to learn the true value of food and inflammation are key to a healthy lifestyle which fortunately I had started way back long before smoothies became a popular known food benefit that you could buy in a shop. I have never looked back and given the current status of western medicine, I will never be dependent on doctors ever again .
Thank you...very informative and interesting. Having suffered from IBS for decades ( treated with PPI's), then Seronegative RA (cocktail of drugs for that)...then a change of diagnosis to fibromyalgia, hashimotos thyroiditis and chronic fatigue...I had a barium xray in March 2020 which showed I have a cascade (cup & spill) stomach (top part only empties and spills over when full enough or if I lie semi prone on my left side)...my levothyroxin that I had taken 3 hours before my xray was still bobbing around in the top part of my stomach! Any wonder I had such an awful time with all of the pills I was given. I have been off off all meds apart from Levothyroxine for 3 years now . I am just entering my 4th week with Zoe 😀....Wow...so insightful ( there was me thinking I was eating a fairly healthy diet!)...I have been trying to heal what I'm sure is a leaky gut for the last 3 years...feel more positive now than ever. Fascinating to see the results of my gut microbiome test ( I have alot of work to do) also interesting and somewhat concerning to see my.poor responses both to sugars and fats! 😬. I ate 34 different plants last week! 😁...I am sure I am now feeling a reduction in inflammation...thank you so much to you all for sharing your knowledge...I feel.hopeful for the first time in years! I will get myself another Libre sensor in the coming weeks to monitor my blood sugar responses to the new foods that I am introducing...fascinating!!! Thank you 😊 🙏💞
@@janedavine7488 Jane, sorry to hear this, many people do and have been in that. Having access to YT will hopefully help you have awareness ..do your best to be your own loving parent if possible. KEEPING YOUR BODY HEALTHY is important. If you have money to buy your own food even occassionally to eat' under cover' then do it regularly.eating away from negative people will heal you step by step.
Very interesting podcast. Dispelled a few myths. But at the same time we are all individuals and its all about a good balanced diet. Cooking from fresh avoiding overly processed foods with chemicals and additives.
So, a real connection here might be from those choosing to eat one meal a day, as some do on intermittent fasting schedules. Inflammation then can happen commonly when consuming food, and for those people that is only once a day.
What are the 30 plants you should be having a week? I find this talk maddeningly vague. Is a plant based diet the best for anti inflammation? Raw or cooked?
Variety is the spice of life, my friend. Mix it up, vary it. Eat whole and wholesome foods of all persuasions and avoid packaged and processed trash. That is pretty much what Dr Tim is telling us.
40:33 at this point Sarah suggests that plants are designed to protect themselves, not just us. I think it is more accurate to say the plants are designed to protect themselves FROM us (or animals like us).
It took me a while to work out what Tim had on his head. I even thought he might be morphing into a fly. But eventually I could see he was wearing sunglasses on his head.
I am old , been in healthcare ages.Over the last 20 years inflammatory disease has skyrocket and the cause is never talked about.Injections and radiation are a big factor.Our parents ate good food, meat and veg so it is not the cause.
Around the inflammation issue would Zoe team consider doing a podcast relating to Crohns and UC? Having personally benefitted from the Zoe personalised diet programme I am keen to encourage my husband who has UC and has to be convinced that Zoe could help his problems since the drug infusions dont in my opinion address the cause and he gets little useful dietary advice from health professionals
How do we understand our inflammation levels? Doctors seem to look at inflammation markers in blood tests for guidance on infection and cancer but don’t seem to offer tests for inflammation to determine chronic levels that may be affecting day-to-day health…
As always, fascinating information. Thank you. You mention Zoe dietary analysis but despite registering on the day you opened your list, I’m still waiting to be contacted. How long is it likely to take?
I love listening to Tim but as a long term IBS sufferer it is very difficult for me to eat a Mediterranean diet as too much fibre and fruit and vegetables cause we pain & diarrhoea. I have tried many probiotics and they also do this to me. Any advice????
Can you talk about NSAIDs and the microbiome. I have arthritis and pain in many joints. Does my medication hurt my microbiome? Are there nutritional strategies to reduce the need for NSAIDS or mitigate the damage they do if I must take them?
One person’s “crazy diet” and “weird detox” Is another persons life saving protocol. Pity that there are such assumptions of being correct from these experts.
i think, this okay maybe for someone who really wants to sit through 45 min. I think you would have a much more positive impact if you could cut this down , really i think you could cut 30 minutes out and it would be much improved, and really going for 3 minute version would probably be the right goal
I too have avoided over processed foods for many years as I produced lots of gut acid. Really interesting to now have insight into why my gut didn't respond well to processed foods and intuitively I needed to avoid such a diet
I an intollerant to cane sugar, soya and sweetcorn. I believe it promotes a T cell reaction and this shows in pain in joints in the spine causing referred pain in the nerves. I have undergone long food trails and these were the things that showed up in intradermal skin testing.
I was diagnosed with rheumatoid arthritis (an autoimmune disease) around 8 years ago. Have I encouraged this in some way? Can I do anything to help myself?
"Are you left with unanswered questions?" was your winding up question. For me, dozens of questions....brain fizzing. But that's good education, isn't it. Lighting fires!
How do you even know if you've inflammation in the gut? If my CRP is less that 1, does that mean that I don't have it? Grateful for anyone who can help please as there's not much point in getting all hung up about this stuff if we don't have a problem in the first place. Thanks.
I would like to be involved in the studies regarding chronic inflammation and diet. Would my chronic disease of positive rheumatoid arthritis improve with diet changes?
Jane, I have a close relative who got off meds by changing dietary habits. The body will heal itself. Each body is predisposed to develope certain dis ease ..Yes, your decisions and taking agency of your healing will really be a long term health solution. Your health will be an inevitable result ..Wish you health and peace
I’m confused. I have diverticular disease which is currently causing massive inflammation throughout my whole body. After a recent colonoscopy I was told to modify my diet to avoid nuts, seeds and legumes, which this podcast seems to suggest are good choices as part of an overall anti-inflammatory diet. In the interests of transparency, I also have Bile acid malabsorption.
Recent Blood Test confirmed Inflammation. I have several injuries ie RCT both Shoulders Failed Operation was left over 18 months. SCI Lower Back from being handled badly when in Opera rating Theatre and both Hips plus my Left Foot 2 broken Metatarsal which they took the pot off too early and now have deformed Foot with severe pain. I have lots of stress and anxiety plus lack of sleep.
Thank you for another interesting podcast. You talked about inflammation from food affecting elasticity of blood vessels, which can lead to atherosclerosis longer term. It would be interesting to hear whether it is possible to regain elasticity of already damaged blood vessels by changing the types of foods which are eaten (eg by switching to a higher proportion of plants). So, can the foods we eat actually reverse damage to blood vessels or is it the case that, once lost, elasticity can never be regained?
While not being qualified to answer your question I believe take away the cause and the body has a chance to heal itself. I have atherosclerosis, (legs), take no medication whatsoever but have improved my diet and after several years my condition is less severe now than it was. Susan is correct, exercise helps a lot.
Your age comes into it but so does what sex you are. Peri-menopause & menopause also affects inflammation. There is a term called inflammaging. Ageing in the menopause stages brings a change in your blood vessels - lose their elasticity. Some foods help with this such as celery! The Mediterranean Diet/Blue Zones Diet has shown to be the best. Consuming processed foods over our lifetime is a big part of inflammation. Yes, this podcast is very vague but to answer the title question is very complicated. Tim starts of talking about injuries, eg: cuts where inflammation is part of the healing process. I've also just touched the tip of the iceberg.
@@susanbaker-schloth1152: Exercise is in many different forms & needs to be appropriate to age & sex. Again, menopausal women should be doing mainly aerobic exercise with only 2 high intensity sessions per week. If more than this done, it can lead to adrenal fatigue. Gyms, fitness centres & personal trainers follow a more one-fits-all exercise regime, best for males & younger athletes.
Still confounding all these studies with fat + sugars..... how about fat +no sugars? How are you continuing to report that fat increases inflammation when sugar (which is an undisputed inflamatory agent) is always included in your studies? Like Tim's cheese + milk chocolate one. Why would you do that???
I have been avoiding processed foods for 39 years now I always thought chemicals preservatives and artificial flavours would have a bad effect on the body. Cook from scratch with natural foods. Know what goes in your body 😋
i agree, i cook my food from scratch and from whole real food
Every single physical thing is made of chemicals. They are not the enemy.
@truerosie what is your area of expertise. I don't understand why you think manufactured chemicals are good for you as food.
@@michmw1
Rosie's realization that neurotic condemnation of "chemicals" being made a candidate for blame. demonstrates that common sense and intelligence are among her areas of expertise, Michelle.
I suggest you learn from her.
Your own expertise at the drive-by sneer is probably better left less public.
Your claim that she thinks "manufactured" chemicals, your invention, are good for you is a stupid slander. I imagine -- simply on the evidence of her level and sensible presentation -- that she thinks that some are and some aren't. That's something else for you to learn from her.
For what it's worth, your initial sentence is missing a capital W and a question-mark. These errors suggest that you fly off the handle rather too easily. Gut biome acting up maybe?
@TheDavidlloydjones Your patronising (edited) reply suggests that you did not understand what I said or the question I was asking someone else, not you.
As for your assult on my grammar and my personality, that was not necessary. I suggest you read the rules for politeness when replying to comments. You come across as extremely rude. Don't bother to retaliate as that would highlight a big flaw in your personality.
I don't wish to associate with carbon-based character assasinaters. Thank you.
The first time I've ever really understood inflammation, disease and how our diet plays a key role. Thank you ZOE!
I've just wasted 45 minutes of m to life
After changing from a vegetarian diet to eating whole food, organic, non-GMO. Plant-based, high fiber, low fat, lowprotein, no sugar, no flour, no alchohol, and using filtered water. I eat Ezekiel bread which is organic sprouted grain. No more inappropriate inflammation, how wonderful is that? I feel so much more comfortable.
I have endometriosis, which a lot of evidence suggests is very linked to/affects immune function. I have struggled for years with extreme inflammation, pain, seemingly able to catch every virus/bacteria going, tiredness and multiple cysts and infections (all of this after 3 ops and years of treatment). Every time I would get an infection my GP would prescribe antibiotics, sometimes several at once as they seem to linger. My immune system would take several months to recover, by which time I would have another infection. Last year, out of desperation I started taking probiotics every day(I now make it at home-way cheaper!), making sourdough bread at home, cutting out processed foods, increasing veg in my diet, cut out excessive alcohol. Now I can go several months before an infection, and have managed to recover myself via diet rather than over relying on antibiotics. My endo will always be difficult to manage but treating it like an auto immune disease has really helped cut down on the symptoms and control it! Obv listen to your Dr and seek treatment if you need it, but also listen to your body and do all you can to stack the cards to help it ❤
Amazing. Well done
I saw a thread about lack of specifics. The specifics that I heard were: Some inflammation is caused by diseases that cause an adverse reactions within the body. Some inflammation, even diseases can be partially reversed with improved gut health (microbiome). “I don’t want people to go away and feel like they have to look up a list of foods.” TS. “Eating a diverse diet (30 plants per week) of non-processed food.” There’s no magic bullet. Chronic inflammation has been linked to weight gain. They don’t know how it works but losing weight can improve inflammation. Your immunity is based in gut and your microbiome changes with age (around 70s). Don’t look to individual foods but to the overall pattern of eating. My personal conclusion was: eat lots of different fruit, veg, nuts pulses, herbs, fish. Lose some weight, reduce sugar/carb spikes. Understand how to improve gut microbiome. Happy to be corrected.
Thank you for the summary.
Thanks Paula. Much appreciated!
An excellent summary, I would only add a reminder cautioning against excess alcohol consumption.
I started intermittent fasting nearly 3 years ago, having discovered the work of Dr Jason Fung. I've barely had a menopause symptom since. Now age 53, and I was getting some hot flushes and mood swings beforehand. I am also in control of my weight for the first time in my whole life, despite always eating loads of plant based things and barely touching ultra processed food. For me fasting has been a real 'magic bullet'.
That’s useful, thanks for sharing
Watch out for bone density
Would love to see more pod casts on food for the older generation who already have heart conditions
Avoid processed foods.
READ food labels and be horrified.
Don't eat dessert (cereal) for breakfast.
See Dr Caldwell Esselstyn´s work in reversing heart disease.
Thank you for all your educational videos. There is wisdom in your recommendation to eat about 30 types of plant-based food. That gives much room for local produce consumption. Like you said, rather than stressing myself looking for kale which is foreign in my country (Philippines), I can happily content myself with bitter gourd leaves, saluyot, pako, moringa fruit and leaves, camote tops, etc.
Blessings to you for your evidence-based wisdom that confirms the wisdom of our ancestors who looked to Mother Earth for health and medicine.
Not sure the 30 plants idea is wisdom. It’s an approach to eating that might provide benefits, but not everyone tolerates plants and there are alternatives that might work better for you. If it doesn’t work for you, it’s not wisdom, it’s just an idea.
I've been led to believe I need to have a high-fat, low-carb diet, but since joining Zoe and reducing my fats, I've found surprising improvements. My lockjaw went away overnight, my acid reflux disappeared without the need for apple cider vinegar, and my focus has skyrocketed. I cannot thank Zoe enough.
I am addicted to your podcasts. They are so informative and helpful. You get to the bottom of the issues with your excellent guests and your intelligent summaries. Thank you
This information should be part of the national school curriculum. Many thanks Zoe!
These are my thoughts after 30 years investigating for my own health. Inflammation results from almost every disease or injury if not all and mostly DIET. Without inflammation most diseases would most likely not even be noticed.
Inflammation from diet is a major factor. The problem is that most people have no will power and continue to eat foods that cause inflammation.
Wheat, bread, pastry, ham and bacon processed with Nitrites, other processed foods, sugar, milk/lactose, Brasicas like broccoli and kale, nuts etc all cause inflammation. Every plant is toxic but certain populations cannot cope with certain food toxins. So all our food is toxic but to varying degrees depending on genetic make up. I found avoiding all ingredients marked in Bold and Brassicas and other foods rich in Vitamin K solved my very serious health problems.
My symptoms ranged from severe joint problems, heart attack, thrombosis, memory and brain function, thread veins, varicose veins, migraines , visual anomalies, severe fatigue and multiple other problems.
All caused by food.
So thanks, Zoe, for highlighting this issue which I have proved myself for years.
Can we have a list of good and bad foods please. The Olive oil was not one I had considered.
The problem is that most people do not have the income to buy the ‘Clean’ foods. Maybe Zoe should work with the WHO to get processed foods outlawed.
👍👍👍👍👍👍👍👍
@Kwistenbiebel200 Should not be like that though
Good God: you do sound like a bit of a physical mess.. follow Tim Spector, a true preventive disease medico if ever there was one!
@@susanbaker-schloth1152 I think you missed the point. I had already proved on my own which foods were causing the problem 12 years ago and am now 100 percent fit since removing those foods. Tim and ZOE are doing dietary research precisely because of the work people like myself have done. They are following me and others like me who already proved that diet is vital to being healthy.
I was already studying the gut microbiome in 1992 and working on repopulating my gut bacteria. Although I am not sure it was called the Microbiome yet. 12 years ago In 2010 I had found all the foods responsible for making me and others ill and I had posted my findings across the Internet and to a Group based at a top London Hospital.
Tim was studying The Gut Microbes in twins in the late 1990s but I was already on it in 1992.
I am in full support of what ZOE does but ZOE is there because of so many people like me proving diet, gut microbes and health are closely intertwined.
Without people like myself broadcasting our successful results over the last 30 years, ZOE would not even exist.
I think some at ZOE even now still cannot get to grips with what they are finding but the results from large scale research cannot be denied.
I don’t believe changing diet is enough on its own to change gut microbes. The only way is to repopulate the Gut with healthy bacteria.
That is what I did.
Hi. Can you point me to some links on your research please. Thanks :)
@@michaelreed5596 Hi Michael, I am away in a warm country for a while. There was no general public Internet when I started out. I will see if I can find a little booklet that first described the importance of feeding the gut microbes correctly for healthy gut bacteria back around 1992 ish and repopulating the gut microbes I think. Also I tried a very well recommended English and Chinese herbalist who put me on an exclusion diet so that I could add foods back slowly to find which ones caused the problem. My GPs had already pointed to diet being the possible cause of my post nasal drip after extensive ENT tests. I also visited a clinic in London for tests for deficiencies. I tested positive for Hughes Syndrome (Antiphospholipid Syndrome) way back around 2010. I also studied medical books from family members in the medical profession and took good advice from friends in the medical profession. I had private tests and hospital tests. I also tried Hyperbaric Oxygen treatment which actually did some good. I also later tapped into the multitude of Forums for my health conditions. Having so many symptoms I had many medical tests done. I also suffered a mysterious heart attack in 2009 after eating large portions of broccoli and kale thinking it to be healthy. I was put on blood thinners ( Fragmin ) self injected for 6 months.
I also discovered a supplement which was a blood clot disperser and blood thinner. I have had countless medical tests and ailments including Migraines, Visual disturbances, very severe crippling back inflammation, crippling hip and joint pain, muscle twitches, depression for no logical reason, foggy thinking, you name it I got it.
In the end after many thousands of hours trawling the Internet the conclusion by elimination was that diet and the gut microbiome was key.
Finding the foods that caused the problem was difficult. But since removing Brassicas, Lactose, Caffein, Gluten, Nitrites and Nuts from my diet and adding more fish or cod liver oil capsules to my diet and avoiding foods cooked in oil at high temperatures I have been without any symptoms for several years.
Try looking at the Forums and groups researching
Hughes Syndrome, Migraines, Food allergies, Warfarin, Crohns disease, Colitis as a start.
In the end excluding all the problem foods and repopulating my gut bacteria was the answer. Finding those foods was the tricky bit because the effects were not always immediately obvious.
All the Myriad of ailments and medical treatments were the result of not doing the above. So all of the medical research and tests showed that in the end it was diet and gut bacteria as the cause.
There was much more to it than described above and some ailments triggered others in a cascade fashion. Stay well.
I lived on a Geek Island, Sifnos, for 7 years. I was amazed at how healthy the old people and people in general were. Look at the traditional Greek diet if you want to live a long healthy life. Also other elements, for this go the Blue areas and the Isle of Ikaria documenaries on You Tube. As to tomatoes when I have IBS i cut a lot of things out and added many others to my diet. Cutting tomatoes helped me with many other tips. The final straw for hitting IBS over the head was onions soup. (Needs a lot of herbs etc to make it palatable.) It is NOT needed to understand every plant it only needs to see what works that goes beyond food to fresh air to regular socialising to fresh sea food to picking your own herbs and wild veg and teas and growing your own veg etc-etc. As to never telling somebody to stop eating a food because they like it? What kind of babies are you? See if they like death & disability, try that first. The modern diet kills and disables. The head heart surgeon of Greece was commentating to his wife, my then friend, of how heart attacks and failures and other ailments had increased SO dramatically in Greece since the introduction of the modern diet with heavy meat eating, processed foods etc. This is in the early 80's.
Great points. I thought the samething listening to this
June 2022, any listeners who were 'surprised to hear this' must be out of the loop.
Can't believe they didn't mention sugar and refined carbs as inherently pro-inflammatory. They seem to be preoccupied with so many micronutrients, but ignore the macros. I'm not even talking solely about processed foods here, as honey or starchy veggies are likely just as bad.
Just cutting out the sugar in my morning coffee completely cured me of teno-synovitis and arthritis in my hands in less than 2 weeks! If I ever cheat and have a donut or any other sugary treat, I feel it right away. That worked so well that I've gone low(er) carb and intermittent fasting; this not only resulted in a permanent 10 pound weight loss, but got rid of all my aches and pains. Recovery time from injury or exercise is also about 1/3 what it was just before the change. My diet before LC/IF was actually very good by most standards, as I cooked all my own food, didn't eat any processed foods or fast foods, and ate a wide variety of things (I basically like everything, esp. cruciferous vegetables) and lost interest in most sugary foods a long time ago. That morning coffee was my last little bit of sugar intake, and cutting it out made all the difference in the world.
On intermittent fasting I have lost 34 pounds and all my chemistries, especially lipids, have come into the normal and better than normal, range. I eat between 3 and 7 o’clock. I include vegetables and some fruit, chicken and usually a small amount of starch, which leaves me satisfied, a necessity if I’m going to be able to continue. I have found it reasonably easy to skip breakfast, and keeping busy with gardening and working hard outside has helped too. I am going to add walking to my regimen, as fall deepens, and hopefully, my feet and knees will hold up.
So, you mention coffee and sugar, which I still drink. I so look forward to this treat, I think I would have trouble right now giving it up. BUT, you seem to have found giving it up to have been very beneficial. I might try in the future.
@@maureenmckenna5220 perhaps because it was most of my sugar intake at that point, but the result was quite impressive! I'm not even slightly tempted to go back, and it's been 3 years now.
@@maureenmckenna5220 results like that really speak for themselves! ZOE has a new episode coming out on IF, and I'm really interested in what they have to say. My prediction: it's complicated.
I don't think it's complicated at all---we (as a society) eat far too frequently, and eating less often is good for you, especially as you get older.
@@miketranfaglia3986 I have found exactly the same thing. It is not complicated. The chemistry of the body is known. Food triggers inflammation so the fewer times you eat, the less inflammation. The same thing is true for insulin and glucose production. Just not being around food, except for those four hours, simplifies choices and exposure. I use common sense with choices, and have found that I can only eat so much at my first meal, and if I can stretch the time to around 5:00, that I can eat only one meal. The absolute most important thing to me is lowering my body fat, getting the most out of the food choices I make, and keeping myself healthy, given that I am 79 and a cardiac patient. I feel wonderful, my cardiologist is thrilled, and I feel that losing the next 30 is just part of my life. No problem. And shopping for food has become very simple. I have come to believe that IT will work for many, many people. A good friend, pre-diabetic, has lost 80 pounds, and is no longer considered pre-diabetic. It is not a fad, simple to work out a schedule that will work for you, and flexible. Thanks for commenting. Sharing is important.
The information is gold! May I be so bold as to suggest that someone who does as much podcastimg as Prof Spector needs a good microphone?
Fantastic program - essentially the message is to eat a wide variety of natural foods with to include vegetables, fruits, nuts, seeds, fish - and to avoid processed foods and excess alcohol. The later is difficult for those for whom consuming processed food is normalised.
I wish I'd know all this years ago. I've been told by an immunologist that my body is constantly attacking itself - underactive thyroid; high levels of histamine and poor guts. Hearing these podcasts makes me realise I'm not mad - several operations and antibiotics later, I have now had my gut microbiomes tested by Zoe and found almost no good bacteria, lots of bad. Shame this sort of science hasn't filtered into mainstream knowledge. How come I'm 4 and only now just understanding what we should eat and why I've been so ill! Thank you Zoe team for these amazing podcasts.
Thanks ZOE for giving a clear understanding of inflammation effects on our health and how to improve.
this was good and useful...sad so few "likes", but I am sure it's going to be better ❤ Blessings 🙏
the curiosity in this inflammation case is that my wife is 40 kg over the normal weight, but her sugar level is perfect and she eats almost everything possible, but never has complained about any information, and me-just the opposite- 170 high,63 kg and all my life with inflammations... and I am on keto diet over one year now, the sugar seems to be normalized, but the inflammation is here to stay 🙊
Yours sounds a similar story to mine. I came across a suggestion that magnesium is severely lacking in vegetables due to poor soil qualities, and therefore doesn't function as a good supply of it for us. I'm upping my magnesium citrate supplementation (evening) as it is needed for many, many bodies processes. I'm experimenting on myself as the science still seems to be vague. Tim did say that this is an area of study in the next 10 years, though.
Haven’t gotten any clear message. More confused than before.
They didn’t agree that food causes inflammation.
Sara didn’t want to demonize any food.
Makes her look like a cagey, sitting on the fence half wit. Her opportunity to discuss poor grade processed food ducked. Always think advisors like this don’t want to upset the big hitters in industry
It’s simple Processed food causes dietary inflammation and eating a diet rich in a good mix of unprocessed food fish, Vegetables, Fruit, nuts, seeds etc will help to lower inflammation in our bodies. A very informative discussion from people who know.
The nutritionist said that when you eat fat you will see an increase of fat in the blood. I believe that has been debunked, (sorry, I do not have the reference now). But there is information from hospitalized diet restricted patients that fat in the blood stream does NOT come from fat in the diet, but from carbs in the diet. I think it is important to get that correct.
Thank you for sharing this wisdom. What I have found is that organic non-gmo vegetable/food create alot less stress for the body to deal with. Also that much stress and thus inflammation can be a result of structural issues, improper breathing. Getting the breath and structure 'right' seems to be fundamental to good health.
As someone with autoimmune diseases (psoriasis and graves disease), I'm trying to improve my diet to help reduce inflammation. Thanks for this interesting content.👍
Thankyou for amazing work and info.
PLEASE Tim don’t totally dismiss the tomato theory.
I’m sure it’s fine if eaten in moderation. But many people haven’t eaten it in moderation, like me , and now I have terrible pain in my hands when I eat tomatoes which is gone when I don’t. The context is that I react to a lot of things anyway, but for many years was fine with tomatoes, and are them a lot, knowing I should give it a break, but didn’t until it was too late. I’m very glad I knew about the possible connection between the pain and tomatoes, otherwise I would be in pain and maybe trying all sorts of horrid medicines. It is very real.
Thanks again.
After being diagnosed with Psoriatic Arthritis 4 years ago, I began to follow a low carb way of life (with occasional lapses) and my inflammation numbers are now consistently low.
Good to hear, i too have psoriatic arthritis and i was wondering about diet and inflammation, thinking there has to be a link. I have asked my rheumatologist and G.P about anti inflammatory foods and diet, what is the best diet for my illness and they both said there isn’t a diet or much of a link between diet and inflammation. However, they said to avoid nightshades.
@@sookieofthesevern You need a new doctor. I was diagnosed 20 years ago with PA. Pumped full of steroids, offered Humira and Enbrel biological drugs by the NHS in the UK and refused it all. Dr said nothing to do with diet.
I dropped grains to begin with and was life changing. I now do intermittent fasting, still eat meat, fish, veg, some fruit, dairy and have reversed the PA. No processed foods. Grass fed meat, raw dairy, organic veg. Gone from crippled to better condition than I was in my early 20’s pre PA
All through eating properly and fasting
@@gedgie6673 I'm so glad you shared that. I'm working with diet in order to heal from many decades of too many toxins, chronic, hidden infections, poor diet and parasites ... all of which were unknown to me. I've addressed many of the above and have recently given up all animal products and am eating very low fat and lots of veggies, herbs and fruits, very few grains (due to tested gluten-sensitivity and "loose junctions").
You've given me hope that I will eat dairy and bread again. Thank you!
@@gedgie6673 Yes, I had juvenile RA and was in pain for 60 years, then discovered at 65(!) that bread/wheat/flour/grains caused flare ups and so I went grain-free. The result was amazing - no pain in joints, no swelling. Of course all my joints are wrecked now, but I dont take any meds as long as I eliminate grains. Recently, I had bad celiacs disease - traced it to eating a nut bar which had small q of wheat flour in it for breakfast for over 2 months (it did not seem to cause any RA symptoms so I continued to eat it until really ill from celiacs symptoms). As soon as I realised that my gut problems started at the same time that I started eating that nut bar, I stopped eating it and the crippling celiac symptoms faded away over the next week! I suspect that once you go grain/gluten-free you need to be really careful because your gut microbiome will no longer digest the glutens for you. It seems to me that the most important meal of the day is breakfast and if you eat a 'bad' food for breakfast it can have a far more severe affect than if you had that same 'bad' food for lunch or dinner? Maybe because the bacterial population in your gut is lowest in the mornings?
It is interesting to me that they presuppose that immune systems degrade with age, as if age is the reason for the degradation.
We don’t say that your chance of getting lung cancer increases with age. We say that the longer you smoke the higher your chances.
Time is the common factor between aging and cancer in these cases.
It really surprises me that they don’t at least wonder if the reason immune systems degrade over time is the cumulative exposure to lifestyle choices which in fact cause it.
a pity that they refused to be more specific around what foods to eat. overall a very long video with lots of background info but nothing to actually help the lay person in making decisions
Each person is different. Some people can’t eat gluten, dairy etc. You need to be tested for sensitivities.
Zoe has already mentioned what to (or not to) eat to reduce glycemia (increase blood sugar), lipemia (increase blood fat), and inflammation after eating (postprandial) in the previous session about inflammation and eating with Dr. Sarah & Dr. Will B. Basically (if I'm not mistaken):
-To reduce glycemia: Eat whole food. Avoid refined carbs and processed food.
-To reduce lipemia: Eat Omega 3 fatty acid, especially from fish.
-To reduce postprandial inflammatory: Eat polyphenol. The darker the color, the more polyphenol within the food. This also mentioned at the last part of current session.
@ the OP
Clearly you have no idea how powerful Big Food Inc. is.
Kellogg was a SDA obsessed with masturbation. By changing the traditional breakfast of bacon, eggs and sausage, he hoped to diminish men's sexual drive. Btw testosterone is built by cholesterol, hence the media attack on eggs.
Moreover testosterone is a fat burning hormone & estrogen (note the soy in commercial bread, burger buns, pizza bases, etc.) is a fat storage hormone, essential for nourishing the unborn child.
they want you to buy the book..there is always the mention of a book somewhere
Thanks, this was very informative. I enjoyed listening to Sarah. And I'm thrilled that my love of extra virgin olive oil is healthy. I used to use ordinary olive oil, but I just started preferring the virgin stuff. I guess that was my body talking to me!
I love these podcasts…so informative…thank you
I’m doing the `Zoe science diet, my good bugs were 16 and bad 18….couldnt believe it, but i could….ready meals as im not able to move around much due to ill health….now i make a huge bean and veg soup and have it over several days with green veg and olive oil….Ive lost a couple of inches but more importantly i feel fuller and hoping my gut health is happier…i had no idea my diet was sooo poor and had been for years…no wonder i felt so rubbish. Hoping for changes but im guessing it’s a slow process….thank you for these podcasts, they are GOLD.!!!
Aging/dementia was covered but not menopause - wonder if you could cover menopause and inflammation on a future video? thanks - big fan of your videos 👍🏻
They mentioned a bit about inflammation in menopausal women in previous session about inflammatory and eating with Dr. Sarah and Dr. Will B.
Tomatoes may not be inflammatory for everyone, but I don't eat them raw very often, as they tend to give me mouth ulcers. My teenage son has the same problem, so it's perhaps a genetic thing.
The food that is definitely inflammatory for my gut is raw onion - especially red onion. They cause terrible bloating and pain. I can tolerate well-cooked onion in small amounts. It's ironic because the onion family is so often touted as being great for our microbiome.
It's probably the chemicals that they are sprayed with. Go organic! Tomatoes are Very Healthy.. and yummy.
These podcasts are absolutely fantastic! Thank you and keep them coming
Don't worry about cutting out foods, i.e. don't worry about cutting out foods that cause inflammation which leads to heart disease, Type 2 Diabetes and even cancer??! Now I've heard it all.
Tomatoes give me a runny nose, sore throat, itchy skin and a sinus headache. Symptoms start at about 90 mins and build up. They last 3 or 4 days at least. I am not allergic to Tomatoes so therefore I consider them as a food that causes inflammation 😁
Love tomatoes 🍅 you can cook them a little to reduce the lectins
@@wmp3346 raw or cooked effect me equally sadly so dies the rest if the nightshade family. 😟
Try organic, grow your own with natural healthy soil. It could be the pestisides or contaminants in the soil causing you issues.Are your tomatoes from a variety of locations?.
I can eat organic cucumber fine but when buy non organic my gut bloat up and get terrible acid reflux.
The Italians (and no doubt Spanish, Greek etc) learned this lesson soon after the fruit was introduced to southern Europe from South America centuries ago. Through trial and error, they realised that most pf the lectins (the nasty things) in tomatoes reside in the skin and pips. If you look at traditional Italian recipes, they invariably recommend blanching the tomato, then peeling it and removing the seeds before cooking with it. Try that. You may find you can tolerate tomatoes after all.
Did someone mention menopause and then leave it out of this discussion altogether ? Or did I just blink and miss it?
Before the pandemic I felt like i was the epitome of health and went to the gym regularly. And felt the improvement. But after gyms closed. I felt like all that disappeared. I'm glad this video came up. I realize we have to take it on more ourselves no matter what as a responsibility to our health and body. I recently started to feel lower energy after 40's and was wondering if it's smart to slow down or push through. Just curious what would be the basics to build up to challenge oneself. Definitely trying to challenge myself yet balance when to rest. I hear 3 times a week is good. And even exercising 40 minutes focused a day is a good kind of schedule to be consistent with. Thanks for the positive outlook. You look great and have a great energy.
Just a point, after 40 mens testosterone starts to slow down! And we don’t make as much glutathione after aged 50! So we need to eat sufficient foods with glutathione…
And Womens hormones from age 35., !
Eat fermented foods, ginger. Not too much peppermint as it may lower Serotonin levels .. One can add Digestive enzymes. As Our Pepsin in our stomach lowers, and therefore our Stomach acid reduces!
Zinc also helps or High Zinc Foods, but not over 40mg as it can interfere with copper balance….. we may Bloat meaning our food is not broken down as it used to be!
Chew food more!
Hope this helps 🦋
Im I'm my 60,s and do hit 20 mib every other day plus 29 min Weights twice a week. I Try to eat 80% good 20% treats at the weekend.
Both Whoop and a top-end Garmin watch will tell you your current recovery level and will help you determine whether to exercise gently, exercise more strongly or indeed, simply rest because your body needs longer to recover. I can attest that it's possible to maintain/ improve your fitness and regularly prove it by equalling my Personal Best numbers. I'll shortly be 76.
I absolutely love your podcast! Keep them coming please!
I was diagnosed with VITT and have just recently been told that all my blood clots have finally gone. I have been left with low level pain on my right side ( I had a PE and blood clots in my liver) which I have been advised is most likely inflammation- l try hard to eat 30 different vegetables a week and it is definitely improving.
Yes, I have so many different ideas that sometimes it paralyzes me.
Is it me suffering lapses in concentration due to a diet high in dateline foods, or was the section on the menopause accidentally edited out ? I have tried to find it twice. It gets introduced at 28min but then doesn't get mentioned until the summary.
Dear Zoe,
Thanks to you all for an excellent report on inflammation.
I was particularly interested that I think you mentioned how fats and oils in diet can lead to chronic inflammation. I used to work in a margarine factory in 1999, I remember that not all oils and fats are equal. Do the studies that relate to effects of fats and oils in diets measure the standard parameters such as Iodine value (level of saturation), Acid value ( level of saponification of the triglycerides- a general indicator of an old and rancid oil) and Peroxide value a leading indicator that can show how the storage conditions of the oil or fat have lead to the formation of free radicals and will accelerate the deterioration of the fat or oil in the future.
I was wondering if the measured inflammation was caused by oils and fats with high Peroxide values and that perhaps the oils with low values did not contribute?
Once again thanks for having the courage and audacity to challenge the generally excepted explanations for things that may not be based on good evidence.
Good questions! I use the app and it's not clear to me if animal fat vs nuts vs processed foods are valued differently. They do let you know when you reach a threshold of fat that would be hard to clear from the blood in a day.
I received a reply on fat values, red meat and chicken are lower valued than plant based fats. Processed foods are also lowered value. A "good" score is 100 (dark greens) a low score is 0 (packaged cookies).
They have several sessions (at least 3) discussing fat and oil. You might want to check them out.
It took me a pandemic to learn the true value of food and inflammation are key to a healthy lifestyle which fortunately I had started way back long before smoothies became a popular known food benefit that you could buy in a shop. I have never looked back and given the current status of western medicine, I will never be dependent on doctors ever again .
Thank you...very informative and interesting. Having suffered from IBS for decades ( treated with PPI's), then Seronegative RA (cocktail of drugs for that)...then a change of diagnosis to fibromyalgia, hashimotos thyroiditis and chronic fatigue...I had a barium xray in March 2020 which showed I have a cascade (cup & spill) stomach (top part only empties and spills over when full enough or if I lie semi prone on my left side)...my levothyroxin that I had taken 3 hours before my xray was still bobbing around in the top part of my stomach! Any wonder I had such an awful time with all of the pills I was given. I have been off off all meds apart from Levothyroxine for 3 years now . I am just entering my 4th week with Zoe 😀....Wow...so insightful ( there was me thinking I was eating a fairly healthy diet!)...I have been trying to heal what I'm sure is a leaky gut for the last 3 years...feel more positive now than ever. Fascinating to see the results of my gut microbiome test ( I have alot of work to do) also interesting and somewhat concerning to see my.poor responses both to sugars and fats! 😬. I ate 34 different plants last week! 😁...I am sure I am now feeling a reduction in inflammation...thank you so much to you all for sharing your knowledge...I feel.hopeful for the first time in years! I will get myself another Libre sensor in the coming weeks to monitor my blood sugar responses to the new foods that I am introducing...fascinating!!! Thank you 😊 🙏💞
Good grief. But how interesting
Inflammation can also be caused when your body perceives a threat or lack of safety such as in childhood with a negligent parent.
That's me 😔
@@janedavine7488 Jane, sorry to hear this, many people do and have been in that. Having access to YT will hopefully help you have awareness ..do your best to be your own loving parent if possible. KEEPING YOUR BODY HEALTHY is important. If you have money to buy your own food even occassionally to eat' under cover' then do it regularly.eating away from negative people will heal you step by step.
Enjoyed this a lot. I noticed that the participants very diplomatically never used the word meat as I recall.
Nothing wrong with meat!
The most nutritious food there is.
Thank you so helpful. Please do more videos on inflammation.
I always greatly enjoy the podcasts
Love Dr. Sarah on these podcasts. Very knowledgeable
They're very intelligent and smart, blessings to us
Very interesting podcast. Dispelled a few myths. But at the same time we are all individuals and its all about a good balanced diet. Cooking from fresh avoiding overly processed foods with chemicals and additives.
So, a real connection here might be from those choosing to eat one meal a day, as some do on intermittent fasting schedules. Inflammation then can happen commonly when consuming food, and for those people that is only once a day.
What are the 30 plants you should be having a week? I find this talk maddeningly vague. Is a plant based diet the best for anti inflammation? Raw or cooked?
Any plants - including herbs, spices etc - eat a wide variety that you enjoy - listen to Dr Will B on Zoe!
Vague, what they do best
Variety is the spice of life, my friend. Mix it up, vary it. Eat whole and wholesome foods of all persuasions and avoid packaged and processed trash. That is pretty much what Dr Tim is telling us.
40:33 at this point Sarah suggests that plants are designed to protect themselves, not just us. I think it is more accurate to say the plants are designed to protect themselves FROM us (or animals like us).
Inflamation is also part of the adaptation process caused by exercise
Does the COVID-19 vaccine cause inflammation? My body negatively changed after the jab.
My body positively changed after each of the 3 jabs I’ve had so far.
It took me a while to work out what Tim had on his head. I even thought he might be morphing into a fly. But eventually I could see he was wearing sunglasses on his head.
I thought it was a skull cap. Or hair mollifier
I just thought he was Jewish & maybe it was a Saturday!
Thank you for saying this- you saved me time… 🤔now I can try & concentrate on the content of the discussion…
It is important though that speakers are made aware of distractions such as his sunglasses on his head. It distracted me for a while 😌
thank you. i was also thinking what IT is.
I am old , been in healthcare ages.Over the last 20 years inflammatory disease has skyrocket and the cause is never talked about.Injections and radiation are a big factor.Our parents ate good food, meat and veg so it is not the cause.
Around the inflammation issue would Zoe team consider doing a podcast relating to Crohns and UC? Having personally benefitted from the Zoe personalised diet programme I am keen to encourage my husband who has UC and has to be convinced that Zoe could help his problems since the drug infusions dont in my opinion address the cause and he gets little useful dietary advice from health professionals
This was amazing, thank you. Do you have a recipe book or can you recommend one for the types of foods you spoke about. Thanks
The Zoe app recommends recipes individualized to the person after they get their results.
Excellent episode
How do we understand our inflammation levels? Doctors seem to look at inflammation markers in blood tests for guidance on infection and cancer but don’t seem to offer tests for inflammation to determine chronic levels that may be affecting day-to-day health…
As always, fascinating information. Thank you. You mention Zoe dietary analysis but despite registering on the day you opened your list, I’m still waiting to be contacted. How long is it likely to take?
What about intermittent fasting, is this reducing inflammation?
I love listening to Tim but as a long term IBS sufferer it is very difficult for me to eat a Mediterranean diet as too much fibre and fruit and vegetables cause we pain & diarrhoea. I have tried many probiotics and they also do this to me. Any advice????
Maybe try a water fast for a few days. Are you sensitive to “nightshades”?
Give a plant-free diet a go. Many people find relief on a carnivore diet.
Any information on a Low Fodmap elimination diet
Great video. Can you please do one on eggs and cholesterol?
Also, do you have info about liquid egg substitutes?
What's with the strange looking ear buds?
Can you talk about NSAIDs and the microbiome. I have arthritis and pain in many joints. Does my medication hurt my microbiome? Are there nutritional strategies to reduce the need for NSAIDS or mitigate the damage they do if I must take them?
One person’s “crazy diet” and “weird detox” Is another persons life saving protocol.
Pity that there are such assumptions of being correct from these experts.
Thank you for this podcast very interesting .
i think, this okay maybe for someone who really wants to sit through 45 min. I think you would have a much more positive impact if you could cut this down , really i think you could cut 30 minutes out and it would be much improved, and really going for 3 minute version would probably be the right goal
I too have avoided over processed foods for many years as I produced lots of gut acid. Really interesting to now have insight into why my gut didn't respond well to processed foods and intuitively I needed to avoid such a diet
Nice, clear, straight forward presentation. Have you done any podcasts on dietary supplements like Resveratrol and nmn: pros and cons?
I an intollerant to cane sugar, soya and sweetcorn. I believe it promotes a T cell reaction and this shows in pain in joints in the spine causing referred pain in the nerves. I have undergone long food trails and these were the things that showed up in intradermal skin testing.
I was diagnosed with rheumatoid arthritis (an autoimmune disease) around 8 years ago. Have I encouraged this in some way? Can I do anything to help myself?
cliff lonnglands,thanks Ya'll another good vid ,lots of info , I have saved this one as lots of info ,to digest in one go ,cliffxx
I have been taking home made kefir and this seems to have improved my gut
I’ve found the same but I’m a bit concerned that it’s milk based?
Very informative
Is bread, whole grain bread a processed food? I think it is important to talk about this as we eat a lot of bread.
In other words eat a diet containing mostly plants.
"Are you left with unanswered questions?" was your winding up question. For me, dozens of questions....brain fizzing. But that's good education, isn't it. Lighting fires!
How do you even know if you've inflammation in the gut? If my CRP is less that 1, does that mean that I don't have it? Grateful for anyone who can help please as there's not much point in getting all hung up about this stuff if we don't have a problem in the first place. Thanks.
Excellent podcast. As always! Thank you.
The pharma won’t allow it because they want people sick to drug push for their billion dollar industry. Nutrition should be taught in schools
Interesting and informative as ever
I would like to be involved in the studies regarding chronic inflammation and diet. Would my chronic disease of positive rheumatoid arthritis improve with diet changes?
Of course it would. Unlikely to get helpful specific advice here.
Jane, I have a close relative who got off meds by changing dietary habits. The body will heal itself. Each body is predisposed to develope certain dis ease ..Yes, your decisions and taking agency of your healing will really be a long term health solution. Your health will be an inevitable result ..Wish you health and peace
I’m confused. I have diverticular disease which is currently causing massive inflammation throughout my whole body. After a recent colonoscopy I was told to modify my diet to avoid nuts, seeds and legumes, which this podcast seems to suggest are good choices as part of an overall anti-inflammatory diet. In the interests of transparency, I also have Bile acid malabsorption.
It's almost painful to listen to Tim Specter for more than a minute.
Ban animal testing
Recent Blood Test confirmed Inflammation. I have several injuries ie RCT both Shoulders Failed Operation was left over 18 months. SCI Lower Back from being handled badly when in Opera rating Theatre and both Hips plus my Left Foot 2 broken Metatarsal which they took the pot off too early and now have deformed Foot with severe pain. I have lots of stress and anxiety plus lack of sleep.
Could the "fires" you're talking about in this video explain at least partially why intermittent fasting can be beneficial?
Trying hard to avoid explicitly mentioning the implied recommendation: reduce animal products
Thank you for another interesting podcast. You talked about inflammation from food affecting elasticity of blood vessels, which can lead to atherosclerosis longer term. It would be interesting to hear whether it is possible to regain elasticity of already damaged blood vessels by changing the types of foods which are eaten (eg by switching to a higher proportion of plants). So, can the foods we eat actually reverse damage to blood vessels or is it the case that, once lost, elasticity can never be regained?
Always remember: EXERCISE IS MEDICINE as well as Food being Medicine... physical activity is vital as you age.
While not being qualified to answer your question I believe take away the cause and the body has a chance to heal itself. I have atherosclerosis, (legs), take no medication whatsoever but have improved my diet and after several years my condition is less severe now than it was. Susan is correct, exercise helps a lot.
Your age comes into it but so does what sex you are. Peri-menopause & menopause also affects inflammation. There is a term called inflammaging. Ageing in the menopause stages brings a change in your blood vessels - lose their elasticity. Some foods help with this such as celery! The Mediterranean Diet/Blue Zones Diet has shown to be the best. Consuming processed foods over our lifetime is a big part of inflammation. Yes, this podcast is very vague but to answer the title question is very complicated. Tim starts of talking about injuries, eg: cuts where inflammation is part of the healing process. I've also just touched the tip of the iceberg.
@@susanbaker-schloth1152: Exercise is in many different forms & needs to be appropriate to age & sex. Again, menopausal women should be doing mainly aerobic exercise with only 2 high intensity sessions per week. If more than this done, it can lead to adrenal fatigue. Gyms, fitness centres & personal trainers follow a more one-fits-all exercise regime, best for males & younger athletes.
Plenty of stretching exercises which also helps the lymphatic system, is good for more mature folk.
That host really got me confused, they should have a host that is familiar with the subject like a fiber expert. My questions were not addressed.
Does intermittent fasting help my coltis and arthritis
Excellent discussion as always, thank you.
Great i formation on Science and Nutrition..please have a program on Fermented foods particular on Kefir milk.always interested in your podcast
Thanks for sharing much appreciated 👍
Still confounding all these studies with fat + sugars..... how about fat +no sugars? How are you continuing to report that fat increases inflammation when sugar (which is an undisputed inflamatory agent) is always included in your studies? Like Tim's cheese + milk chocolate one. Why would you do that???