What to Eat to Reduce Injury and Recover Faster | Dr. Stephan Esser | The Exam Room Podcast
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- Dr. Stephan Esser, a distinguished sports medicine specialist, brings a wealth of experience and a deep commitment to plant-based living.
In this episode of The Exam Room, Dr. Esser sits down with host Chuck Carroll, "The Weight Loss Champion," to explore:
- His personal journey as a fourth-generation plant-based eater
- The connection between plant-based nutrition and athletic performance
- Key nutrition tips for athletes to prevent injuries, reduce inflammation, and boost recovery
Trained at Harvard and the Mayo Clinic, Dr. Esser has served as the team physician for the University of North Florida's Division I athletics and now runs a sports and lifestyle medicine practice. Beyond his professional credentials, he also has experience as a top-ranked tennis player, giving him a personal understanding of the demands of high-level athletic performance.
Dr. Esser also shares transformative stories from his practice, highlighting the profound impact of nutrition on athletic performance and overall health.
Join us for this enlightening discussion on how a plant-based diet can help you achieve peak health and performance, only on The Exam Room podcast.
🔗 SHOW LINKS 🔗
Dr. Stephan Esser
Website: esserhealth.com
Esser's Ranch: esserhealth.com/essers-ranch
Instagram: / esserhealth
Facebook: / esserhealth
🎟️ EVENTS 🎟️
National Health Association Conference
Where: Online
Date: June 27-30
Who: Drs. Neal Barnard, Caldwell Esselstyn, Joel Fuhrman, Alan Goldhamer, Stephan Esser. Plus, Chuck Carroll, Ann and Jane Esselstyn, and more!
International Conference on Nutrition in Medicine
Where: Washington, DC - Grand Hyatt
Date: August 15-17
Who: Drs. Neal Barnard, Dean Ornish, Alan Desmond, Gemma Newman, Jim Loomis, Thomas Campbell, Kristi Funk, and more!
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The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 17,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world. - บันเทิง
Dr. Esser needs to be a monthly regular.
Here's a chat gpt summary of the transcription of the video (which foods to eat). Hope that helps somebody:
Based on Dr. Stephan Esser's insights from the podcast transcript you shared, here’s a summary of the key foods and dietary practices that athletes can adopt to enhance performance, reduce injury, and accelerate recovery:
Increase Plant-Based Foods: Emphasize a diet rich in fruits, vegetables, nuts, and seeds. These foods are high in antioxidants and other nutrients that help reduce inflammation and improve blood flow, which is crucial for healing and recovery.
Focus on Anti-Inflammatory Foods: Include foods that naturally reduce inflammation in the body. Berries, cherries, leafy greens, and spices like turmeric and ginger are especially beneficial.
Hydrate Well: Proper hydration is essential for optimal athletic performance and recovery. Water supports every metabolic function and nutrient transfer in the body and is crucial for reducing post-exercise fatigue and preventing injuries.
Include Healthy Fats: Incorporate sources of omega-3 fatty acids, such as flaxseeds, chia seeds, and walnuts. Omega-3s help reduce inflammation and are important for joint health.
Adequate Protein Intake: Ensure sufficient protein intake from varied plant-based sources like legumes, quinoa, tofu, tempeh, and edamame. These help repair muscle tissue and promote recovery.
Whole Carbohydrates: Opt for whole grains and starchy vegetables for sustained energy. Foods like sweet potatoes, oats, quinoa, and brown rice provide the energy required for high-intensity training and recovery.
Micro-Nutrient Dense Choices: Aim to include a variety of colorful foods that are rich in vitamins and minerals. This not only helps in reducing inflammation but also enhances muscle recovery and general well-being.
Limit Processed Foods and Sugars: Reduce intake of foods that can exacerbate inflammation, such as processed foods, excessive sugars, and unhealthy fats.
Recovery Nutrition: Post-exercise, focus on consuming carbohydrates and protein to replenish muscle glycogen stores and aid in the repair of damaged tissues. Smoothies with fruits, greens, and plant-based protein powders can be an excellent choice.
Implementing these dietary recommendations can help athletes reduce the risk of injury, enhance performance, and improve overall health. Dr. Esser emphasizes the powerful role that diet plays in sports performance and recovery, aligning with the broader understanding of nutrition in athletic health management.
Jacksonville is so lucky to have Dr. Esser! Due to my husband‘s lower back issues, we met him back in 2018.
Little did I realize that he would be the person to convince me to change what I ate. I reversed my auto immune problems within a few weeks, and I’ve never looked back!🎉🎉🎉🎉
Love Dr. Esser’s motivaitonal and contagious vibes.
So do we!
To have two of the most articulate guys in the virtual world talking with each other about serious topics is a real treat. I learned so much and plenty to help me modify my lifestyle for the better. Man, I don’t think I heard an “uh” the whole time. Thanks, Chuck, for having this great guy on your show.
We appreciate the kind words!
Please have Dr. Esser on regularly! He is so informative and motivating!!
Dr. Esser is an amazing human being! He is such a great speaker and so encouraging!. Thank you for having him on the show.
He's the best! I'm currently in his 8 week program. AMAZING!
He is a great speaker and his wife often speaks with him
Awesome as usual, Dr. Esser has a wealth of knowledge!
We couldn’t agree more!
Super glad Dr Esser is out there to advise athletes!
Wow, I’m always so impressed with all the guests & people on the show, and this just kept the bar amazingly high. Great show Chuck! 🎉
Love Dr. Esser! So much great info shared. Thank you!🌱💪
Our pleasure!
Absolutely loved this. So interesting. Thank you.
Glad you enjoyed it!
Wow! This guy knows what talking about! Both on the pragmatic level and physiologic level! It all ties in and makes sense!
Dr. Esser I believe is in Florida towards the northeast part of the state. My parents are in Tampa. They don't have orthopedic issues but he's a great doctor for them to get exposure to the message of healthy eating for better health when being physical, which my Dad is very much.
Wow, why am I only hearing about this doctor now. He's a gem! Please feature him more.
He has a regular spot on chef AJ podcast
Exercise has to be simple and doable.
Anything to make it easier for a person do the exercise. I set up my stationary bike at a new rental but I haven't been sitting on it like I usually did before so I need to just make the simple habit. It on it while on the computer.
And the two drinks he recommends:
Dr. Stephan Esser recommends two specific types of drinks that are particularly beneficial for athletes focusing on recovery and reducing inflammation:
Fresh Squeezed Juice with Carrot, Turmeric, Apple, and Lemon: This juice combines the anti-inflammatory properties of turmeric with the vitamins and antioxidants found in carrots, apples, and lemon. This blend not only aids in reducing inflammation but also supports immune function and provides a natural energy boost.
Green Juice with Greens, Green Apple, Cucumber, Celery, and Lettuce: This green juice is packed with vitamins, minerals, and antioxidants. The combination of leafy greens with cucumber, celery, and green apple offers hydration, while also delivering a significant dose of nutrients that promote recovery and reduce muscle soreness.
Both of these drinks are designed to enhance blood flow, deliver essential nutrients, and help clear out metabolic waste from muscles after intense workouts. They're great choices for athletes looking to support their body’s healing process naturally.
Very interesting...Is the cholesterol level attributable to the injury or is it the response of the body to produce more to facillitate healing? Were there control groups in that study that tested before and after injury.?
Wow! Great guest, great interview!
We’re glad you enjoyed the show 🙂
🎉 TY!
I used to slack for periods of time on consuming important foods like vegetables and fruits, but then I started being very careful about it. This provides good motivation to continue to always have fruits and vegetables daily.
In short : If you want to be healthy , have a Plant based diet and also exercise .
Fiber has now been deemed one of the most potent anti inflammatory molecules in the human diet. What’s fiber’s role in athletic performance and recovery? Would think smoothies are a better option than juicing….#EatForYourMicrobiome
Low-fat High Carber hydrate diet is best for athletic performance and recovery. Helps you with the pump in the gym and helps restore glycogen immediately after the workout, Carbs FTW!! 💪💪💪
Question: Dr Esser says we need to eat enough calories when we exercise, how do we know how many calories to eat, whether in our weight loss mode or in our exercise increase phase of our journey?
How do we get these food to folks with a limited food budget? I, for one can't afford to bolt down a pint of raspberries. That said, this is great information,
I know everyone can’t do it but I grow raspberries. I have so many raspberries that I can’t eat them all. They are very easy to grow.
@@katiejo711 I'm jealous. Good for you!
It’s a good thing there are channels like this out there to counter act channels that tell you stop eating vegetables to save money.
Not to save money but "save" health.
👏👏👏
Fennel raises blood pressure.
Would be appropriate to mention.
I have a request for this channel consider video on the dangerous side effects of carnivore. I am one of the many people who unfortunately tried carnivore resulting several weeks of diarrhea. Thankfully stopped three weeks I am still recovering using whole plant based lifestyle no animal products. My sincere hope you will investigate the dangerous side effects. People need to be warned. Thanks! 💜
@Virgo921
Interesting. I don't have this problem. What did you eat?
I notice that after hard exercise I don’t feel inflamed until about 2 hours after the exercise. So, should I wait to take the anthrocyanins till then ?
Dr Haas in the book "Eat to Win" recounts dining with Jim Fixx. He said he ordered a double order of roast beef with gravy. Even though his genetics were poor, he felt that the running gave him immunity.
Crazy carnivore diet same thing. Tried it made me very sick. Thankfully, I stopped.