The Surprising Impact of Eating on Your Inflammation Levels | ZOE Science Podcast
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
- This week, we published exciting new research in the peer-reviewed American Journal of Clinical Nutrition, focusing on postprandial (post-meal) inflammation.
Find out what these findings mean for you and what you can do to reduce the impact of inflammation in our latest podcast episode with the lead author on the paper, Dr. Sarah Berry, Dr. Will Bulsiewicz, and ZOE Co-Founder & CEO Jonathan Wolf.
In this episode we cover:
[01:30] What is inflammation, and why is it important?
[03:00] The differences between short-term (acute) and longer-term (chronic) inflammation
[04:40] The impact of chronic inflammation on chronic disease
[05:20] How can the food you eat cause inflammation?
[12:30] The importance of measuring postprandial inflammation
[18:00] About the study
[23:30] What do these findings mean for nutrition and health?
[26:20] What can you do to reduce inflammation?
[37:00] Blood sugar, blood fat & the gut microbiome: why it's important to look at the full picture
The exciting news is that these findings highlight the huge potential for more personalized strategies to reduce chronic inflammation and prevent long-term health problems. Learn more about how we're using these discoveries to help thousands of our early customers take back control of their health and weight at joinzoe.com/
Read our full summary at joinzoe.com/post/inflammation...
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Dr. Sarah Berry is one of the world's leading experts on large-scale human nutrition studies, and the impact of dietary fat on metabolism and cardiometabolic disease. Sarah is Reader in Nutritional Sciences at King's College London, where she has run over thirty randomized human clinical trials. Sarah helped design and run ZOE's PREDICT studies, which are the largest in-depth nutritional studies in the world.
Dr. Will Bulsiewicz is a practicing gastroenterologist, internationally recognized gut health expert, and the New York Times bestselling author of the book Fiber Fueled. He is also the newest member of ZOE’s Scientific Advisory Board. - วิทยาศาสตร์และเทคโนโลยี
Fantastic video. I have inflammatory disease, and whilst joint damage cannot be reversed, the feeling of a high temp, feeling ghastly like flu, can greatly be reduced by a healthy diet, and fasting. I eat a healthy high fibre meal at night, but don't then eat for 14 hours, the results are nothing short of amazing.
I'm so glad you found something that helps you!
Very pleased for you. What sort of high fibre meal do you suggest? Thank you.
@@suzannahjames5264 the Zoe study considers what specific foods are best for you. Things in my selection include kale, romaine, mushrooms, tempeh, whole beans boiled in unsalted water, almonds, pistachios, flax meal, sardines, salmon, peppers, red cabbage, one goal is eat 30 different low starch veggies a week. Some people may be able to include squash and potatoes but they are too sugary for me. Tonight we had steamed kale with orange peppers and lightlife protein crumbles, a big mixed green salad with Cucumber, one falafel, 1/3 avocado, salt and pepper, pistachios.
@@suzannahjames5264 I have a Chinese stir fry most days, using only small amount of virgin olive oil, and includes onions, mushrooms, cherry tomatoes, cabbage, celery, peas, and for a little protein I put some egg noodles in. Delicious!
To prevent elevated blood lipid response and encourage recovery we should: 1. Eat more wholefoods, especially plants. 2. Have a varied diet, no single food source is king. 3. Extend your resting period without any food intake to 10hrs plus.
and avoid eating late into the evening before going to bed.
Thank you
Plants want to kill you ....full of toxins (insect killers) & compounds the body can't use ...animal products have been THE human diet since ancient times
Thanks for the summary - very helpful!
Just quit carbs - there are no essential carbohydrates.
Thank you!!! Bored dietitian of 25 years has suddenly become enthusiastic about food again
Every new piece of research seems to reinforce the same high level dietary and lifestyle messages: eat a variety of predominantly plant-based foods, particularly deeply coloured ones, and avoid ultra processed foods; exercise/move more and avoid a sedentary lifestyle; drink alcohol in moderation (if at all); don't abuse your body with illicit drugs of any kind. So far so doable. But if our individual responses to the same inputs are so variable, the key surely has to be to develop practical ways of testing those individual responses so that individuals can come up with targeted health strategies for their own bodies. I wonder whether we shall get there in my lifetime...
Dr. Berry! Thank you sooo much for collecting meaningful data for improved health through diet. And Thank you to those who participated in the study! 😄
Thank you for posting. I thoroughly enjoyed the contributions by the participants and it has given me good for thought. Thanks 👍
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Big fan of daily intermittent fasting for inflammation and insulin control. Teach your body to burn fat. Saves $$$ It feels so good to not eat and makes eating even more joyful.
Thanks for this, enjoying the work you are doing.
Yes helpful thanks. Especially about individual differences. Zoe seems to be getting closer to re-discovering evolutionary information about how our bodily systems are designed to work healthily and healthily for whole lifetime. Inflammation, placebo/nocebo, sleep, low-intensity exercise, and lots else fundamental to healthy immune systems. We are also connected to nature and cosmos, and our inflammation seems also part of a stress/peace loop between conscious and subconscious as well as the inflammation loop between brain and body. What reality do we sense and make for ourselves? This is a choice, even if we believe it not to be. Are we peaceful and loving towards ourselves? None of this tends to feature in even quite advanced 'Western' medicine/science/modelling/analysis. Time and space are human constructs, so too language and semiotics. We communicate and collaborate in these constructs, yet these constructs are limiting. In this respect the infinite complexities of what it is to be human are for some of us best understood via Eastern and ancient ways - stories, songs, dance, nature, etc - and crucially also the breath. Most people do not breathe well. Breathwork changes everything. Just as if we change our feelings and mood by standing on a chair or lying down. Or feeling the sun on our skin. Simply being. Somehow simply being, in our own ways, to find that magical blend of freedom in which work and play and leisure and productivity and purpose and meaning are in a balanced yet fluid state - hence 'the now': "Balance is a process not a state" (thanks Ben Robinson). For any sensitives or folk wondering about self-growth or evolutionary transition via trauma (but also including deep long meditation, so be careful :) Dabrowski (Theory of Positive Disintegration) explains the peace that can come when we let go and grow to become mature, rather than childlike and fearful. Very few people are able to teach us about dying, and accepting our own mortality, and this seems quite significant in finding peace, although again it's different for each of us. Evolution is not a straight line, nor linear, nor predictable in any way at all. Uncertainty is very interesting and the natural state of everything, no matter how clever we think ourselves to be :) Love and thanks, Alan Chapman (LiveWildLiveFree dot org)
Very interesting talk. It’s hard to know what to eat & when other than trying to cut out the ultra processed rubbish & doing some intermittent fasting. Some experts say we don’t need any carbs, some say we should limit fruit because of the sugar in it, some say drink 8 glasses of water a day & others say that’s not necessary. We all want to do the best for our health in terms of nutrition but we’re all different so what exactly is that? Confusing!
Not quite. There is a bulk of independent science that shows the advantages especially of whole-food plant-based nutrition and there are attempts to promote animal foods through industry-funded studies, to pull the wool over peoples' eyes . One example: th-cam.com/video/FyG8wr0gWIA/w-d-xo.html Another point to consider: planetary health, prevention of pandemics and the the outcome of infection with viruses is massively influenced by doing / not doing the above nutrition. We can't just look at indivual direct influences anymore. World food shortages and extinction is not good for health ;)
@Spiral-M the YTube clip doesn,t really address the whole cholesterol issue, but take your point re skewed research.See Gary Taubes. I agree the food industry ( like the pharmaceuticals) has massive clout.
Carbs are good!! But the right carbs: fruit !!!
Our mental Health depends on healthy unprocessed carbs as they raise insulin which triggers the entry of tryptophan to brain. Tryptophan in the brain affects the neurotransmitters levels.
Consumption of diets low in carbohydrate tends to precipitate depression. since the production of brain chemicals serotonin and tryptophan that promote the feeling of well being, is triggered by carbohydrate rich foods. We want low GI carbs however, or carbs with fibre as we don't want spikes and troughs of insulin
@@spiral-m vegan diets long term require vitamin supplementation especially in pregnancy, otherwise they result in nutritional deficiencies.
Thank you for a very fascinating and thought provocking presentation. The link between post prandial lipids and inflammation, and how we unknowingly ratchet up our blood lipid levels will make me think more about the timing of my meals, especially in the evening.
Pretty sure the whole food plant based no oil/refined sugar/flour gang were already onto this (Esselstyn). Personally follow this diet for the last 3 years after my cholesterol kept increasing since the age of 32 in spite of running 30 miles/week, lifting heavy weights and maintaining a healthy weight (58kg) (and loss of 35kg for the late decade +). High cholesterol runs in my family and I was borderline at the age of 34 (total 239 ldl at 135). My Triglycerides have always been and continue to low as well as my hbA1c and fasting sugars. My cholesterol has been optimal for the last 2 years, ever since I eliminated oils (total cholesterol this year was 185 with ldl at 114) . I am now 37.
My husband has also experienced similar results and one of our close friends….
Hello Dr. Wolfe, thank you for bringing Zoe to life.
wow, this channel is the real deal. Instead of all other talking mouths with nothing to add on their own, just working on buzz words. Thank you for this amazing broadcast and this amazing research finally into postprandial inflammation.
Eastern meds are very conscious of inflammation 炎. They delineate between persistent inflamm, undesired inflamm, as well as proper inflamm. Rest and (undisturbed) sleep is important because different organs rise and rest at different hours of the sleep cycle. Very interesting dovetailing of west and east medicine here.
Really exciting, thank you. I look forward to hearing results of future research. Thanks again.
The "French paradox": French people are consuming a lot of fat in their evening meals, but have far lower then average heart problems. How can?
Seeing this movie this paradox is officially solved: they drink a glass of red wine with their evening meal with lots of polephenols.
I go for blueberries in my desert!
Compliments and many thanks for the research, many pieces of the puzzle fall into their places.
Thankyou, very enlightening. As a non medical person, some of the terminology was difficult to understand, perhaps next time it would be good to see the words written down as not always easy to guess what they are saying when the terminology sounds alien.
I agree, it was a bit wordy for me.
Unfortunately pratical steps are not given. Individuals need to research what are anti-inflammatory foods. Other say 1hr -2hr after meal blood will spike and if over 140 not good. Anti inflammatory foods consumption is empowering because it keeps control in hands of individual. Draw back is the anti inflammatory foods effect takes time but, when done consistently over months strategy is efficacious. Whole food plant based is best route.🍅🍇🥑🍉🍎🍒🍓
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You can view the words in real time using the Transcript option
Love this research and looking forward to more information in due course. Has any research been carried out on nutritional challenges for night shift workers ?
Very thought provoking and a Interesting discussion.
Wow, blood lipid responses with up to 8 hours impact, peak.
Very interesting study and relates to something I thought was a nonsensical observation I'd noticed. For a quick background, I've high BMI and hypertension but have always suffered with a dodgy digestive system. Having worked with an NHS Dietitian back in 2016, I followed low FODMAP and found all the foods that triggered a gut response. Since then, my blood glucose has always remained in the low normals yet sometimes I'd still suffer what I thought was food-associated bloating.
However, having recovered from a bout of Covid in Oct 2020, I kept getting a weird pain in my right kidney and weirder oedema that lasted 3 days. Trying to figure out what was going on, my GP also found that my non-HDL cholesterol levels would be drastically increased during these flare ups, but then return to normal on the next blood test.
I'd made the decision to try to lose some weight as my health started to suffer, so chose to eat a low carb diet (where I'd eat
I hope you can keep finding ways to care for your self and heal. My dad's Dr. recommended a low protein diet with kidney disease also. Maybe check with your Dr.?
I have found that in general eating is a big problem, and is stressful to all bodily systems. The best way to acknowledge this is to stop eating, until you are bursting with hunger and then eat and rest like a lion. I only have one meal a day and have never felt better in my life. Lost 40lbs this year, stopped taking stains, calcium channel blockers and lanzoprazole. I also stopped eating processed foods and reduced my carbs to a few grammes per day. I breathe better, my sinuses have cleared, and I no longer get chest pain from my coronary artery ectasia. I am no longer prediabetic, HDL up , TGL down and A1C Down. LDL is up but I really do not care about that. And until my dr offered a test about particle size I am not going to worry. The most important message I have to give is that this has all been made possible by avoiding the carbs which drive hunger. Weight loss has to be about controlling the hunger and the doctor's low fat advice is garbage.
So frustrating no one agrees on anything regarding diet
Agreed.
If there is one thing for people watching this video and reading the comments is not to accept the advice of experts, simply because they are experts.
The Vision of the Annointed by Thomas Sowell has a lot to say about the way in which many people who consider themselves experts and who wish to guide health policy behave.
Don’t be afraid of finding your own way.
@@davidr1431 It takes a great deal of skill to find not "your own way" but the right way. People are too easily steered towards their likes. But most often doing what is right means doing something that is not likelable. The path might be more difficult, not easy. THe trouble with social media is that are are so many choices that it is too easy to pick the "likeable" but wrong pathway.
@@chazwyman8951 That’s fair Chaz, but sometimes a right way is also an easy way, being easy because it suits you and works for you. If something is hard that might be something you will fail at even if it is one of the right ways.
Excellent info. What remained unclear for me was a rather critical factor. While I am fairly confident in presuming that carbs (and to a much lesser extent, proteins) are the cause of the post-prandial glucose spikes, it was not explained which dietary macro-component was the main driver of the lipemic peak. Was it dietary fat or was it triglicerides produced via de novo lipogenesis of excess glucose and fructose?
And this question is at the very heart of the issue.
If you eat whole fruits, with the fiber, you end up absorbing only 20 % of the sugar
My wife eats half of her calories in fruits. Her sugar levels in the 70's, all her numbers are excellent
We need to eat complex carbs in the form of veggies, fruits n légumes
I'm Near-Carnivore and I eat two high-fat, high-protein, VERY-low-carb, meals a day without snacking.
Meal-1 always includes at least 4 eggs & oily-fish.
My blood glucose stays low and fairly flat.
My HS-CRP, a measure of chronic inflammation, is very low at 0.28.
My Trigliceride/HDL ratio is very low.
My BMI is 19.7.
At 75 I haven't needed prescribed medication during my 70s.
I believe a LOT of "accepted" nutrition-science is simply wrong!
I appreciate we are listening to brilliant scientists but I would have liked a written summary of take away simplified dietary advice for those of us who are struggling laymen. And can anyone explain where someone with familial high cholesterol fits in?
dr.Berry's advice: BBB&E...beef butter ,bacon &eggs
@@MrLuba6a Precisely! (I'm a fan of Dr Berry).
I also eat oily fish daily: salmon, mackerel, sardines, and kippers today.
@@barrypearson6096 👍👏🙏
Great points, really useful prompting thoughts around my own responses and habits!
It would be very helpful if you would clarify whether it is the consumption of dietary fats or dietary carbs that most raises post-prandial lipids, which we now know cause inflammation thanks to the work of Sarah and others. It has long been assumed that it is fat consumption but Sarah briefly stated that it is high carb consumption too. Please spend more time to clarify on how carbs raise triglycerides and how different types of fats raise them. I do not eat processed or sugary carbs and eat mostly low-carb vegetables. My fat intake is mostly olive and avocado oil rather than seed oils and saturated fat from meat and dairy. How much does saturated fat contribute to higher triglycerides?
My understanding is that fats seem to cause a worse inflamatory response since she said the impacts last up to 8 hours, compared to say, fiber rich whole food carbs, like rollled oats etc. In another Zoe video (or maybe it was a Nutrition Made Simple video on YT), they mentioned dietary colesterol is not so bad, but saturated fat is a problem. It sounds like saturated fat and hydrogenated fats raise bad colesterol. Given these facts, I've decided to reduce fat in my diet as much as possible, eat more whole grains and plant foods, which dampen the impact of inflamatory fats. This is my understanding, but I could be wrong.
All food from animals causes elevation in triglycerides
As well as simple ultra processed sugars
Interesting content. My understanding of the info presented is that fat seems to be the main culprit causing inflamation, which suggests a lower fat diet may be beneficial. Also, plant foods reduce the impacts of inflamatory fats and sugars. Based on this, some practical steps to take might be to reduce fat, processed foods and add more plants. Drink a cup of green tea full of polyphenols with your meals. EV Olive oil seems to be the only oil that is healthy as it contains a lot of polyphenols which reduce the inflamatory response to the fat. So, if you must use oil, use EV olive oil.
How did you test physical features of the artery during artery inflammation? Imaging? That sounds so cool being able to see real time effect of foods.
Anyone else have health anxiety after watching this? Very insightful though!!
Need more details on what to eat. Maybe a cookbook or recipes could come out of this. I think, given the gut health visibility out there on the internet is overwhelming. I like the late night snacks advice!!!
When asked about dietary fats she mentioned fish oils, but completely missed mentioning seed oils and solid animal fats. Tell me who cooks food in fish oil???
Does this mean that skipping breakfast would be good because that allows a longer period of fasting so that the body isn’t having to digest food that causes inflammation?
Fascinating. I have always had more of the bad cholesterol than good. To date the only option is Lipitor to bring the overall level down. Is there any ware I can go to get the Predict 1 tests? I am 70 next week so need to get moving on this!
Interesting, thank you
So much confusion of cause and effect in this discussion, but everything mentioned here points to one simple conclusion: we need to eat less often! Whether it's postprandial fat or sugar spikes, having fewer of them is obviously going to help anyone/everyone.
Many thanks. Interesting
I am checking my Urine PH and having it 8.4 and above is definitely helping. I bought the kit off amazon and it was under £10.00 I believe it is the glyphosate in the foods and for that drinking lemon juice in water or sodium bicarbonate helps. Best after a meal. When our acidity level increases, it causes the nutrients not to get absorbed. At the end of the day, it is keeping a balanced diet. Sort out vitamin D and you will see a huge difference. zinc also helps.
Less meat & more vegetables decrease acidity
Despite causing a very high environmental and health burden, I don't hear reference to the impact of environmental toxins/toxicants on lipids and gut biome/ for instance. That said, I profoundly appreciate your work and value the information you are providing. Best to each of you
This has left me feeling very confused. I have been trying to eat low carb and mostly keto which has improved my blood sugar levels so no longer pre diabetic. Now after listening to this …. Should I also cut back on butter, cream, olive oil, nuts and fish…. Or don’t they spike lipid levels? I wonder if the muffins were made with the bad oils?? Eg sunflower, rapeseed, etc?
Yes. Keto is riddled with problems. One can lose weight (helps) but one can do that with whole-food plants much more easily and without contributing to ecocide, massive animal suffering, pandemics... Whole-carbs and refined carbs are like night and day, but unfortunately that diference is off the radar of Keto gurus on youtube.
Yes, replace animal products with beans and vegetables. Whole grains too, depending on how you process carbs. Beans (legumes in general) in particular are great: they contain healthy low glycemic index carbs as well as protein and fiber and other healthy nutrients. Great for losing weight, preventing and even healing heart disease etc.
I think you just changed my life.
Very interesting VDO. It is a pity that Sarah didn't give any response on the suggestion of Dr. Will Bulsiewicz to reduce the number meals a day (time-restricted-eating) in order to reduce inflammation!!
I think our blood types and immune system types play an important role in the foods we can eat as does our genetic ancestry. Zoe should be keen on testing Inuit Peoples who had no vegetables or fruit in their diet and ate lots of fat with no heart disease at all.
Also northern Europeans who live near the artic circle also had very little fruit and veg to eat.
These genetic lines are now consuming completely different diets which must be showing many effects.
Inuit and related peoples do not seem to have lower rates of heart disease. The evidence is complex e.g. poor early record-keeping, recent changes in diet leading to greatly increased rates vs. historical, but overall the conclusion is they just weren't dying from heart disease, vs. western contemporaries living in less marginal environments with access to acute care living long enough for heart disease to become the leading killer. See e.g. pubmed.ncbi.nlm.nih.gov/12535749/
@@jeankap The Inuits certainly did not eat greens or fruit because it can’t grow in the arctic. Their bodies are almost certainly adapted to the diet of fish, seal, whale etc. In fact that kind of diet thins the blood tremendously. One doctor tried their diet and it thinned his blood dangerously by about 70 times. Vitamin K (which thickens blood and allows coagulation) comes mainly from vegetables. Inuits must have a very efficient vitamin K recycling system. If they eat a European diet it must dangerously thicken their blood. They would also be prone to diet related diseases like Obesity, Diabetes, heart disease and strokes.
@@oldplucker1 all fair comments, or at least debatable ones, and areas for clarification. I was mainly responding to your claim that they did not die of cvd, which seems to be true only in the strict sense that cvd was generally not the proximal cause of death versus something more immediate, but the evidence points to cvd being very widespread (in pre-modern times).
Not very healthy actually: Eskimos Inuits and Masai (often promoted as ideal nutrition - they die early!":
nutritionstudies.org/masai-and-inuit-high-protein-diets-a-closer-look/
th-cam.com/video/6N7Sk1ZRohU/w-d-xo.html
www.researchgate.net/…/10943329_
Low_incidence…
www.ahajournals.org/…/10.1161/atv91.12.12.1450169
academic.oup.com/…/article…/27/9/916/4911797…
www.thelancet.com/…/PIIS0140-6736(13)60598-X.pdf
www.ncbi.nlm.nih.gov/pubmed/8871682
www.westonaprice.org/…/dem-bones-do-high…/
books.google.de/books?id=mWkYGpmzQXMC&pg=PA153…
www.ncbi.nlm.nih.gov/pubmed/18457208
Mortality and Lifespan Data of the Inuit
wholehealthsource.blogspot.com/2008/07/mortality-and-lifespan-of-inuit.html
www.ncbi.nlm.nih.gov/pubmed/18457208
www.ncbi.nlm.nih.gov/pubmed/2021147
Traditionally Inuit people indeed had no fruit or vegetables and ate a lot of fat. They also ate a lot of fish and led very active lives compared to modern lifestyles. I don’t think data is available to say they had no heart disease- I am not aware that they lived into their eighties or nineties, in fact I suspect it was more likely to be fifties and sixties at the most so heart disease would naturally be at lower levels.
Thank you
I'm shocked at how bad this presentation is.
Triglycerides are VLDLs which are produced by the liver performing de novo Lipogenesis on Glucose and Fructose and nothing to do with dietary fat. Dietary fats circulate around the blood in lipoproteins called Chylomicrons. You need to differentiate between circulating Triglycerides and circulating Chylomicrons, and the length of time that they circulate. And please point out that "fat clogging the arteries" is a myth, so circulating lipids is natural and not some scary monster. And to be clear, DNL produces Saturated fat from carbs (glucose), so either evolution is stupid, or the current guff about SatFat is.
I agree about post prandial blood tests, but for Insulin levels (hyperinsulinaemia), which indicate the level of Insulin Resistance, which will slowly lead to NAFLD and NASH. The fact that this is not routinely done is nothing short of scandalous. Only when you have high levels of IR will dietary fat return to the liver for processing.
Thank you!
Would have liked them to get to the foods or methods necessary for encouraging the good bacteria they have identified as associated with good responses to lipids, this question never got answered specifically. Also thought it interesting that drinking orange juice with a meal was suggested when i have seen doctors who say removing fruit from its fibre means you are drinking fructose, something the body can only process in the liver and more damaging than sucrose?
Juicing is not healthy. The antioxidants are bound to the fiber.
@@elsagrace3893 its not just that, the fibre alters how the body processes the fructose.
Thx.
how does physical exercise affect post prandial fat and glucose levels and differentiate between exercise intensity. Also wine is a heavily processed product and high in sugar so was surprised to hear it recommended
Is this linked to low histamine diet and being gluten and lactose free. Can we have layman help with diet to reduce inflammation please
29:00 - fish oil / omega 3 as a recommendation with 'We Know it can reduce inflammatory response" but this dietary intervention also may have detrimental effects such as lipid peroxidation and immunosenesence. I call malarky on this dietary recommendation.
30:00 orange juice with a meal! Great suggestion!
33:35 but does Glyc-A change the reliance on the biomarkers of cholesterol?
37:37 I think a piece of the puzzle that hasn't been included is oral microbiome
43:55 what about the inflammation from when glycogen storage runs out throughout the night and cortisol is raised as a result to dissolve your own tissues? My sleep has greatly improved when I eat ice cream before bed with something salty. Aspirin or niacinamide should reduce FFA if the doctor's concerns are with nightly levels of blood lipids (I'm not sure if that's the same as FFA).
also oily fish consumption contributes to the global collapse of fisheries, the immense plastic problem caused by fishing nets, the physical suffering of fish, the increasing amounts of heavy metals and plastic particles in fish, none of which are issues with consuming algae - the origin for EPA and DHA in fish. It is hardly wise to promote consumption of oily fish.
Orange juice is not the best choice ever. The whole orange is always better. It has fiber to slow digestion and blood sugar spike. The antioxidants are bound to the fiber so not much present in the juice. Modern orange juice is stored in tanks for months on end. When removed they add in flavor. 🤮
As the researchers highlighted, it is important not to look at foods in isolation as either good or bad as it is our food choices overall that feed health or disease. As I understand it, certain oils are essential but we need a good level of anti-oxidants in our food (from fruit, veg, etc) to prevent harmful peroxidation. A combination of vitamins C and E (ascorbic acid, tocopherol) or solitary supplementation with vitamin A (retinoic acid) prevents lipid-peroxidation. Cod liver oil has high levels of vitamin A. As I understand it, processed oils are harmful. We should use cold pressed and ensure we pick the right one for purpose. E.g. don't use olive oil for high heat roasting or frying as it will oxidize. Use cold pressed Rape seed (regarded as very healthy but with higher smoke point) .
LINK www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/
Dietary choices are a mind field. All things in moderation as my mum used to say. I personally believe in natural unprocessed diet, with unprocessed carbs, healthy oils and plenty fruits and veg. Combine fibre rich foods especially to mitigate hi GI foods e.g. if you are having that excellent anti-oxidant orange juice, have something high in fibre as the fibre prevents the insulin spikes .
Loving the Zoe studies....and the debates it encourages
Oh this is so confusing. Wine is better with food than water for inflammation??? That sounds crazy. But I want to learn.
Polyphenols are found in colorful fruits and veg. I think blueberries work as well without the alcohol.
I wish! I don't think that is the specific take away. I believe her point had to do with what can you do to lessen the negative impact of some foods on your gut. Hopefully, they will correct me if I'm wrong.
Possibly but it doesn’t mean that the alcohol is good! If you drink with a meal, the alcohol will be absorbed more slowly though. Red wine will be both good and bad, might depend on your individual makeup.
Because it comes from grapes and water in fruit is the best water... Fruit is king
Is inflammation always bad?
Isn’t it sometimes a byproduct of the body attempting to heal an infection?
For example a scratch on skin will go pink at edges and antibodies etc will rush to heal wound.
Hi Lisa,
Not all inflammation is bad - as you correctly mention, acute inflammation is important for healing and as a response to infections. Chronic, low-grade inflammation on the other hand is linked to long-term health problems. We cover this in the blog post you can find here: joinzoe.com/post/inflammation-ajcn
Only disappointment was no mention of the Randle Cycle which is arguably the basis for both excess blood sugar and blood lipids in most peoples diets, most of the time.
Too complicated for them I think.
Re comment at 13:20 and Stress test - Measuring while running on a treadmill will only give information for those able to run on a treadmill the way that it is set up. If there are any structural problems such as a hemiplegia that affects walking, and the person taking the measurements does not accommodate these, then the measurement is useless. Whatever way the attempt is made to measure the effect for the heart, it should be able to adjust to include structural disabilities. This is one area of medicine that already has built in bias but when new research comes along like this and then just plugs into the systemic bias, the data is already skewed and limits the effectiveness of such research. Do consider that whatever ways you plan to take measurements it should be inclusive enough to challenge these old biases and make accommodations. A disability such as this already has potential for inflammation from movement as joints wear out on the opposite side, so how would you tell the difference concerning the inflammation, if you do not select for it under a wider set of conditions. This is new research and as exiting as it is to understand inflammation better, there is a very long way to go to get a true account of the new picture!
... you obviously have a lot on your minds but have you considered the parallel between your study and chinese medicine? btw great work, very important to us all :)
Is there a different response by the body based on the combination of foods at each meal?
In nature we were not meant to mix many ingredients together... monomeals of fruit are the best
Presumably a good way to stop the ratcheting up with closely timed snacks/meals is fasting.
Should we adopt a pattern of eating during a “food window” of say 6-8 hours and then not consume any food/beverage other than water for the remainder of the day?
Many people believe in a 12 hour window between your last meal of the day and breakfast - the name of the morning meal says it all! Processed food companies assail you with TV ads to suggest it's normal to be snacking throughout the day and all the way till bedtime!
Yes. Somedays no food at all. This is how we ate for hundreds of thousands of years, before food became superabundant. Our metabolisms store energy (as fat) because it expected not to be fed every day, it anticipates periods in which it will employ the stored energy. Yet most of us never allow it to do that.
@@quentinnewark2745 and we moved all day, not sitting in front of a computer or TV
@@Mary_QQQ These days it has a label: NEAT non-exercise activity thermogenesis!! My uncle-in-law, Gom, is a farmer near the Mekong, rubber mainly, a handful of buffalo, some rice and enough vegetables to feed his extended family. He is sixty-plus, no one is sure of his exact age. He was catching fish in a pond, nearly naked, his body is that of a MEN'S HEALTH model aged about thirty, not a scrap of fat, an eight-pack. The diet they all eat is amazing (and inedible for me), vegetables grown in nature (not in a Dutch polytunnel), frogs, birds, beetles, snake, grasshoppers, rats, chicken (they cut the head off and all the children chase the headless body around), placenta, ant and big fat bamboo grubs (eaten alive), pretty much all the protein develops in nature thousands of miles from the nearest antibiotic, maybe a handful of rice at the end of the meal if they are super hungry. Lovely fresh chicken eggs are for the young children.
@@Mary_QQQ and fish, crabs, shrimp, fresh water shrimp from the Mekong, eels, clams, truly gigantic catfish, one is the size of a child's bed, chicken from the market fed on corn with yellow flesh and the eggs without shell formed on them carefully gathered in a bag, turtles, deer from over the river in Laos, and I am afraid to say dog organs, but for some reason never cat. The rats are huge field rats, fat from eating rice, they get gutted and spatch-cocked and trapped between two forked sticked and grilled for the kids' breakfast. The kids also chew on buffalo hide, with a big strip of fat on one side. Frogs are usually boiled until they burst, and eaten in a kind of burst-frog soup. Healthy but inedible. There is zero finesse to the food preparation. I live on scrambled eggs and porridge with water... maybe some grilled pork.
So did you also test people's response after a low carb high fat meal or just after eating sugar laden muffins?
I think that would be, no.
Clearly a good case for fasting and just eating one or two meals and no snacks. 🙂
Where’s the link to the study, please.
About lipid profiles following eating. I eat a Mediterranean diet, so for fat I eat only olive oil. In fact I eat just a tomato, slow cooked in olive oil, turmeric, ginger, and black and cayenne peppers, with my dinner at about 10:30 pm or even as late as 12:20. This description applies for the last 6 years. I am 71 years old, and my resting pulse is now at 50, and sometimes as low as 48. I cannot see how this could have happened without my eliminating plaque from the arteries. So is there something special in olive oil, that other fats do not have?
Yes, EV olive oil has polyphenols which dampen the inflamatory effect of the fat. So that's probably why you're seeing great results on the mediterranian diet.
Your body has self-healing powers. If you decreased your intake of meat and animal products in general (like it sounds like you did), that would explain what happened here. The olive oil itself isn't likely that effective. However, it's way better than most other fats.
Can you explain please, how this information relates to PÇOS. And do you have any advice.
Most info I've seen on PCOS recommends targeting the insulin resistance - through lower GI (slower breakdown more complex fibre rich carbs). I'm not sure about the role of lipids etc. I've seen data on my inositol being helpful for regulating cycle in PCOS. See the period repair manual book for info on hormone regulation more broadly - I found it v helpful in terms of science backed supplements & some diet info.
I want to be a volunteer in a study like this! Fascinating!
10 minutes in and I can already read between the lines that TRE is one of the ways to go. Don't snack between meals and space your meals out.
Is there any connection between tartar on your teeth polyps in your large intestine and this postprandial inflammation that you're talking about?
Does fasting for eg, a clear 12 plus hours help reduce inflammation.
They don’t say?
Iv been put on ppi for barrets , I tried asking doctors if I could come off them and instead they doubled my dose iI really don't want to take them as they are effecting my gut health what can I do ? , Typing this at 5am as I cannot sleep with the pains in my legs, arms and hands etc
It’s like no one has studied the benefits of intermittent fasting or time restricted eating, for years. Did anyone do a literature search as a starting point to this study?
Very few specific recommendations until the very end, but an interesting discussion nevertheless. If you want simplification, try "sugar makes you hungry, carbs make you fat, seed oils are toxic". Avoid all processed foods, cook only with animal fats. Have a 12 hour fast from dinner till breakfast, and eat lots of fibre.
Fibre not necessary.
m.th-cam.com/video/xqUO4P9ADI0/w-d-xo.html
@@quentinnewark2745 Totally disagree. It helps reduce glucose and lipid spikes and feeds the microbiome
@@Becomingization Science suggests otherwise th-cam.com/video/DEx9foeADnc/w-d-xo.html
@@quentinnewark2745not convinced and I still disagree and will stick with high fibre 30gms + per day
HAVE to listen on 1.25 to Lady dr to take what she iş saying .otherwise great vid
I would like to know what kind of fats they used in the standard muffin .
Can you please team up with someone in New Zealand so that we can become part of the Zoe project?
I thought that drinking orange JUICE wasn’t advisable in terms of minimising blood glucose peaks. Surely there must be some better antioxidant-rich foods that we could have along side a sugar-rich/fat-rich meal?
Very interesting. I suffer from vaginal dryness and have been told that the only treatment is dermovate cream which doesn’t contain oestrogen. It doesn’t work and I had given up. How can I get vaginal oestrogen prescribed and how much would it help?
Try 'Replense'. Others didn't work for me, but this cream does.
I am unable to fast. When my blood sugar crashes, I get very irritable and keel over!
But I only eat 1 meal a day in the early evening and run 5 miles each morning. My lipids are high and so is my bp! 🤦🏻♂️
That’s a shame
So what are you doing the rest of the day? 5 miles is about an hour of vigorous activity. That will have no effect if you sit the rest of the day. Is your one meal at least 2/3rds vegetables?
Go vegan! Eat fruit!
Also good for your teeth if you don't eat before bedtime. You are supposed to wait an hour after eating before brushing your teeth, otherwise you take off. your enamel.
Are you going to address the difference between very active people’s metabolic fat response and the average sedentary (but will never believe they are) person?
0
How to help long term low blood pressure
A meat based diet is probably the best.
The gentleman talked about gly k and CRP.
Is CRP chronic regional pain?
It's C-reactive protein, a marker of inflammation.
It is a blood test, a measure of inflammation.
@@janetwinter3876 Thanks Janet and Donna for your answers. It makes more sense now.
Be nice if expert nutritionists would ever take into account that some people get an inflammatory response from some of the vegetables they recommend
Usually for the lack of them😢, so when they switch they need to do it slowly. I did that, n now no more inflamation
@@leninlau9583 oh i never thought of that, oh wait i did, and it didn't work. I guess that means people are different, maybe someone should publish a paper on that.
So eat and drink a rainbow as near to it’s original state as possible . Keep active. Try not eat and drink in the late evening.Is it that simple?
I’d also do regular fasts every week.
Doesn,t this tell us that Patrick Holford was onto this decades ago?
Interesting comment. They haven't mentioned homocysteine, nor the genetic predisposition in some of us that contributes to the deposition of homocysteine in coronary vessels.
@Mary Hall If you,re in Uk, notsure what GP reaction would be to ask to get homocysteine levels checked! How many decades ago was Holford onto this!
@@user-nx6ji9tk8i exactly! 😆😅 You would think it would be mainstream knowledge by now, along with the use of methylfolate (not synthetic folic acid) for those of us with dodgy genes.
Interestingly, Prof Tim Spector emphasises the impact of the microbiome above genetics, following his team's work with identical twins. Maybe a multidimensional approach is useful.
This talk blinds us with science and does not give the lay person the bottom line. What is good for the lab and amongst the scientists is not good for the public - a disappointing programme.
Nothing new in this talk. We all know, and have known for 30 years at least, since my uni days, that eating veg of different colours give us different nutrients, which mitigates the bad effects of some foods. We all know that eating refined foods is not good for us.
WHAT WE NEED TO KNOW: IS FASTING GOOD OR BAD, HOW LONG SHOULD FASTS BE, HOW TO ADJUST DIET WITH AGE, HOW MANY MEALS A DAY SHOULD WE EAT AND WHAT SHOULD THEY CONSIST OF.
Sarah talked about drinking with food, but I know that drinking should take place away from food (is wine the exception?).
Was Sarah's study longitudinal, and if so - over how long a period? How can she predict the outcome if it wasn't? Why wasn't she challenged?
The integrated approach is not new.
I am grateful to Jonathan (?) for summarising things and being a bit more coherent for me.
SO HOW TO EAT? WHAT TO EAT TO REDUCE INFLAMMATION? HOW MUCH TO EAT?
SO MANY CLICHES - SO LITTLE INFORMATION, SO MUCH BLA BLA SCIENCE. USELESS!
SO WHAT TO DO WITH THIS LIPID RESPONSE? SHOULD ONE REST FOR 4 HOURS OR 8 HOURS AFTER FOOD, EVEN GOOD FOOD? WHAT IS THE BOTTOM LINE OF 'THIS VERY INTERESTING RESEARCH' THAT HAS NO PRACTICAL CONCLUSIONS??!!
NOT AMAZING!
Appreciate your words - there are lots of findings with scientific research - whether it translates into anything meaningful is a different ball game.
1. Definitely have a 12 hours fasting window. Whether more is beneficial will depend on you as the individual - stress response, body fast levels, lifestyle. If you are overweight and it helps you lose weight - beneficial. If you are an athlete and training lot - not so good. If you are trying to get pregnant - not good. If you are female - complex, can be very bad, but if overweight different. So not one answer at all.
2. Want to make sure that you’re getting enough protein throughout life - especially when older as muscle mass decreases. Apart from being a kid, as an adult, diet doesn’t need to change. Just will change in accordance with energy output in order to maintain weight to be healthy.
3. Number of meals doesn’t matter - will depend upon energy intake and protein needs, in order to distribute appropriately to maximise effects. Will depend on goals - muscle gain, fat loss, performance etc.
4. Shoot for a Mediterranean approach! If you go for whole foods 80% of the time and then include other foods too if you fancy the rest of the time. Getting oily fish a few times a week is great - if you’re vegan, then ensure you get omega 3s. Go for veg and fruit that is locally grown where possible and in season - try and get a couple of veg in at most meals for the beneficial compounds and fibre. Mostly go for fats from mono/polyunsaturated sources that aren’t processed - extra virgin olive oil, avocado and from your meat/chicken (avoid processed veg oil etc). Protein: fish, chicken, meat (not processed), legumes - choose what works for you, lifestyle, ethics, gut! Carbs: go for unrefined sources e.g potatoes, wholegrains rice, quinoa. IN general, going for a balanced meal works well - so a plate with protein, carbs, fat and veg! And IMPORTANTLY ENJOY your diet - so if you want to have a bag of crisps or a chocolate bar, or a doughnut with whatever fat and carbs in it - GO FOR IT. Just keep it to
@@antoniaosborne4972 Lovely synopsis, thank you.
If I may, curious as to recs for 63 yr female w/diet ‘controlled’ autoimmune issue 6 yrs, now low weight 18bmi…
Really want to regain muscle (and subcue fat), while keeping inflam minimized….
All advice seems anti-grains…. would love to add white rice, quinoa or ideally oats… can I do so safely?
(at present grassfed lamb and lots of cooked kale, entire allium family, etc veg matter, mostly crucifs)
Unsure about nuts and chronic inflamm. Very difficult to find sufficient calories.
@@eugeniebreida1583 you’re welcome! May I ask why you’re vegan? Of course you can add white rice, quinoa and oats. All great foods. Only thing is you’re not getting any protein. I’d order some top quality EAAs or some top quality protein powder. Have enough protein at every single meal. Grains are fine - soak them if concerned. Also get yourself a top quality omega 3 algae supplement. Nuts are fine but they’re not gonna get you much protein and can be high in omega 6 - so just be mindful of how much. However your bodyweight is low and as you age you really need to increase muscle mass to increase longevity. This is THE most important factor for living longer. Not posssible to do this without 1. Enough energy - calories. Harder to get on vegan diet. Not impossible at all but you have to be deliberate. 2. Protein - the building block. You also need to consider weight training. Follow me @antoniaosbornenutrition and drop me message there if want x
Synergestic is not associated with polyphenols.
Intermittent fasting?
Very hard to hear when the female speaker gets bandwidth limited distortion on all the key points.
muffin is not good as right meal for lipid profile as a standardized meal.
Old news surely?
This is just another anti-dietary fat piece of research.
There was no attempt to measure the effect of dietary fat on inflammation in the absence of carbohydrates, but the researcher was happy to denigrate fat regardless.
Bottom line - stop continually stuffing that hole in your face.
I wish Jonathan would stop interrupting the experts and let them talk. He spoils the podcast.😢
😊😊😊😊😊😊😅😊😊😅😊 23:23 😊😊😊😊 24:07 😊
Not very helpful advise: " enjoy your food".....ha ha ha, and: " time-restricted eating", old news...what's the point. ?
Nice for the 3 participants but not for the public.
In short... 😅
Okay I just want you to llp
conclusion: the quality of the video is very poor, especially with Sarah, the sound is cut off and one can't hear the words properly and the sync is awful. It would be much better if you put subs to support what you are talking about. maybe there are other people, for which English isn't their native language. With subs, one can stop the playback and try to translate the jungle of terminus you are using. There is one doctor, which solves this problem with only 5 minutes video: BBB&E...beef, butter, bacon, and eggs !!! And no more inflammation. That's it: very long and not easy to swallow
The Bible said we were created what is he talking about