Nutrition Professor: How inflammation could age you | Philip Calder
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- Äas pĆidĂĄn 31. 05. 2024
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Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.
What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.
In todayâs episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.
Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. Heâs also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses.
Timecodes:
00:00 Introduction
01:10 Quickfire questions
03:00 The role of inflammation in immunity
05:40 Chronic inflammation and disease
08:49 How to measure inflammation
10:14 Should you worry about low-grade inflammation?
12:54 What causes blood vessel inflammation?
16:03 What creates the narrowing of blood vessels?
18:21 How inflammation can cause blood clots, heart attacks and strokes
20:13 Inflammation and aging
22:41 Inflammation and lifestyle factors
26:11 Obesity and inflammation
29:48 Muscle loss and inflammation (sarcopenia)
31:56 The impact of meals, sugar and fats on inflammation
36:04 Impact of diet inflammation
37:11 Why we all respond to food differently
42:25 What are omega-3s?
43:45 Anti-inflammatory foods
46:08 Health benefits of omega-3 fatty acids
48:24 Challenges with farmed salmon
Studies relevant to today's episode:
Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology?, published in British Journal of Clinical Pharmacology
Link: bpspubs.onlinelibrary.wiley.c...
Omega-6 fatty acids and inflammation, published in PLEFA
Link: www.plefa.com/article/S0952-3...
Omega-3 Fatty Acids and Inflammatory Processes, published in Nutrients.
Link: www.mdpi.com/2072-6643/2/3/355
Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition, published in Ageing Research Reviews
Link: www.sciencedirect.com/science...
Books:
Every Body Should Know This by Dr Federica Amati: amzn.to/4blJsLg
Food For Life by Prof. Tim Spector: amzn.to/4amZinu
Have feedback or a topic you'd like us to cover? Let us know here: gf6hx47iu5g.typeform.com/topi...
Episode transcripts are available: zoe.com/learn/category/podcasts - VÄda a technologie
Apparently this is a huge subject area. Request more information on inflammation reduction in old age please. GREAT VIDEO!!! GREAT VIDEO
TLDR;
- **Inflammation's Role**: Inflammation is not inherently harmful; it's a protective response to injury or infection, but can become problematic if unregulated or misplaced.
- **Chronic Inflammation**: Long-term, improperly managed inflammation is associated with several diseases, such as arthritis, heart disease, type 1 diabetes, multiple sclerosis, and possibly some cancers.
- **Dietary Influence**: Certain foods can trigger inflammation. For example, diets high in simple sugars and saturated fats can promote inflammation.
- **Disease Connection**: Chronic inflammation can underlie conditions like obesity, heart disease, and type 2 diabetes by maintaining a persistent, low-grade inflammatory state.
- **Nutritional Strategies**: Incorporating anti-inflammatory foods (e.g., foods high in omega-3 fatty acids, extra virgin olive oil, nuts, and fruits rich in antioxidants) can help manage inflammation.
- **Personalized Nutrition**: Individual responses to foods vary, which can influence inflammation levels. Tailoring your diet to reduce inflammatory responses based on personal tolerances can be beneficial.
- **Long-term Health**: Managing inflammation through diet and lifestyle choices is crucial for reducing the risk of inflammation-related diseases and promoting longevity and healthy aging.
This advice emphasizes the significant impact of dietary choices on inflammation and overall health, suggesting that careful consideration of food intake can mitigate inflammation and its associated risks.
I went to the doctors concerned about inflammation 5 years ago. They were no help at all, even though I could have been on the path to diabetes. It's thanks to people like these guys that I figured it out and changed my health trajectory.
I think like you I think the Doctors should be paid by Big Pharmer.
Doctors don't really get any nutritional education.
did they not measure anything?
@@Petunia-fl9lu if an orthopedic surgeon sees a patient with knee pain, the solution is knee surgery. If a physical therapist sees a patient with knee pain, the solution is to come 3x a week for exercises. If the psychiatrist sees a patient with knee pain, the solution is to talk about your mother and how your anxiety is creating stress that is manifested in a hysterical knee pain. And if the actual cause of the knee pain is inflammation from the diet, none of those âprofessionalsâ can make money off treating you. They arenât trained for it anyway, and donât read the New England Journal of Stop-Eating-Garbage. Representatives from the fatty fish industry donât bribe doctors to go to conferences and supply them with free cans of sardines. But big pharma bribes doctors. And put ads in journals and on TV. Itâs a thoroughly corrupt industry.
Agree, you must be proactive with your health. Doctors want to know how much alcohol, cigarettes or drugs? and health and medication history. As my dad use to say, most of them are as useless as boobs on a bull
Farmed salmon live in very polluted water because they are confined. It creates huge dead zones in the ocean. The fish are not able to move about like they would in the wild. I would recommend staying away from it. Sardines are a much better choice and are environmentally sustainable. By eating the whole sardine fish packed in olive oil, you take in a lot of nutrients from the skin, bone and flesh of the fish plus the benefits of the olive oil.
the benefits of olive oil relate to the quality of it, the sardines do not use extra virgin olive oil. I drain it.
I NEVER eat fish, that swim in their own đ©
@@tammywade3649 Yes! I agree. Not only is the water toxic but when it falls to the ocean floor, it creates large dead zones in the ocean. The fish sometimes escape and breed with wild salmon which is a huge problem. It also takes away jobs from fisherman who line catch fish which is how fish should be caught. It is not a healthy choice for human consumption and is unhealthy for our planet. Many countries are moving their fish farms onto land which is better for the ocean but I think the health of the fish is still questionable when they are given antibiotics and live in their own waste.
I eat sardines most days, and 80% of sardines caught are fed to farmed fish, which seems like a criminal waste of high-quality food.
@@jonathonpotts5666 Yes corporate food producers hard at work destroying the food supply. Vandana Shiva has written some really good books on this topic. She is a warrior for food sovereignty!
Loved this, the interviewee was amazing at explaining things in such a clear, interesting way. More of him please!
When he mentions simple sugar, a lot of people may not realise that carbs, especially refined carbs turn into sugar in the body. I didnât know this myself till a couple of years ago so I never now eat cereals, oats, pasta & have cut down hugely on bread & rice. Also I donât eat as much fruit as I used to because theyâre bred to be super sweet these days. Usually stick to berries. I donât see an issue with red meat though I donât eat lots of it but meat is basically a dirty word on Zoe!
Nigel is better this week, not interrupting quite as much as normal.
I canât believe you talked about the depletion of omega 3 in farmed salmon, and yet not mention that it is easy to obtain in algae oil ( which is where all fish get it from)
he also said there are other benefits to eating salmon. $50 for some algae oil is out of the reach of many I'd think sardines or mackeral three times a week are more beneficial due to the good protein as well. there is micronutrients in food, that's why they should be first before supplements.
One other thing we can all do, is just get on with eating the algae, which just like fish also have an amazing - but different - range of nutrients. They taste great and have a unique range of textures. Sea moss, dulce, kelp & sea spaghetti for instance, almost sound as good as they actually are. Salads to ice creams, not just stews & sushi. I just want some HFW to show me how to best prepare it.
The fish convert it to a more bioavailable version of omega 3
Anti-vegan agenda
@@user-Red5hield-exp0ser .. we have the capacity to do that too. We become more efficient in doing this, broadly speaking, the less processed omega6 we consume. Young women are more able to do this, which is likely an evolutionary advantage for making babies brains additional to their own brain health. Ultimately **the totality of omega 3 availability is from plant sources, itâs where all animals get the nutrients from, on land or at sea**. Thereâs no debate about this fact.
Great video .packed full of interesting,valuable information and advice .Thankyou
Professor Calder I love you â€ïž And thank you Jonathan and the Zoe team. Sten Ekberg has a video on eating smaller fish like sardines and mackerel to avoid the heavy metals âTop 5 best fish you should never eat and 5 you must eatâ đ
A great tip, thanks for sharing!
Thank you for answering a question I asked in a survey a while ago about what exactly inflammation within the body was. I could understand inflammation easily enough when it was due to an external injury but I now understand what general inflammation means. It was a great talk and good to know what is thought to cause it and ways that it might be limited through diet.
Very enlightening, thank you both.
The fish don't make the Ω3 fatty acids, they come from their diet -- which is other sea creatures to some extent, yes, but ultimately, they come from sea plants. If you farm salmon and feed them grain, not seaweed, they are no longer worth eating, are they?
Almost, but if you are in a budget wild Salmon is pricey. Yes Chia seeds and flax seeds are cheaper alternative. But there is more in fish than omega 3
Great discussion to understand the phisiology of inflammation in our body, must be seen!
Excellent show guys. Loved it. Always awesome to learn
Fascinating
Excellent information. Thank you.
Bring Zoe to Ireland đđ»đ Iâm experiencing really weird issues post covid (neuropathy, what seems like mini vein clots) really excited to listen to this episode x
Natokinase
Check Dr John Campbell of UK posts on vaccine induced blood clots.
Hopefully one day we can expand to Ireland! Hope you enjoyed the listen.
Same here, joined Zoe to try to get my health back after Covid followed by pneumonia so far it has been surprising, learned a lot about what works for me. Hope you can get it soon highly recommend. My neuropathy symptoms are improving slowly since modifying my diet. â€ïž
I had similar issues post Covid (neuropathy and other inflammatory symptoms). Until they do bring Zoe to Ireland look at doing things to lower glucose spikes (reduce refined carbs, and always pair carbs with fibre, protein etc). Also reduce lower quality fats and eat more good fats (avocado, nuts etc).
So much good info!đđ»
This talk absolutely excellent. His choice of foods are spot on. My body has taken note, so much noticeable the reduced inflammation., consuming everything he says.
why is overweight and unhealthy looking?
Best Zoe episode to date. Absolutely crucial and fascinating! Maybe Zoe could look at measuring inflammation in future versions and incorporating this in the results?
Thanks for the fabulous feedback Dave!
Thank you so much for all the interesting and useful information. Btw why is the last chapter not in the chapter list đ
A simply brilliant podcast, that actually takes the metabolic debate up stream (preventative/cause) to exactly where it should be - instead of downstream (treatment/effect)
Once again, very useful information. Thanks đ±đ±
Our pleasure, Karina.
Just a fantastic discussion, great questions asked and a great guest! Thank you from Guam
Thanks for the kind words, Claudette. Glad you enjoyed this week's episode!
The man with the blue shirt looks like he needs to go on a diet to prevent heart disease.
I kinda think the sameđ”âđ«he either do not practice what he believes, or what he believes is not true âŠđ€·ââïž
So interesting! Thanks a lot for sharing!đ
Our pleasure!
As someone suffering from osteoarthritis of the hips I'm wondering if having my hips replaced will take away the high level of inflammation in my system? i don't seem to have arthritis elsewhere.
Beware of hip replacement! There are other ways that keep your body intact. Any operation is damaging and hip replacement is véry damaging. Avoid at all costs! There are better means to rid yourself of pain: loose weight, healthy diet, anti inflammatory diet, correct exercise, relaxation exercise, and more.
Please could we get more information on tests available? CPR test was mentioned for high level inflammation. Are there tests for brain inflammation? Many thanks
there is none, my daughter has brain issues COVID had a huge impact on her brain - but her CPR is always healthy. I wish there was a test for brain inflammation.
Thanks from Australia.đđŒđđ»
You would expect someone who has his level of knowledge and insight to look the picture of health.
Thanks for your informative podcasts! A world opens up for me. Now we just have to wait until the ZOE membership is also possible from the Netherlands......
Fingers crossed it is someday soon!
You can statistically measure one person is healthier at 70 than another person who is less healthy at 70. You could also say a person at 70 has the same health statistics as the average person currently has at 50. This focuses on being healthy which, at least for me, is the goal. A slight change in diction can focus attention on being healthier.
What about toxins and heavy metals in oily fish? What about the unsustainability of fishing? Why do some doctors never address those issues and suggest algae oil supplements and things like ground flax seeds instead?
So what dosage of EPA and DHA should we take as supplément when over 65?
Good discussion. I would have liked to see the issue of heavy metals in salmon included in the discussion. That skews the decision of how to eat more toward plant sources of omega-3 fatty acids.
I agree, fish have a lot of heavy metals.
Sardines are a good alternative. Low levels of metals and high omega 3s
Walnuts, linseeds (ground) and chia seeds (also ground) are all good sources of omega 3
I think salmon is very safe. It is a fresh water and salt water fish. It isnât a bottom feeder like halibut for example. Just stay away from farmed fish.
@karengrice2303 The problem is that salmon eat smaller fish and accumulate all of their mercury, etc. Smaller fish that eat algae & plants are considered safer.
I find all this information is relevant, but it can also be very discouraging and so complicated to address. I eat very healthy and I exercise, but living with stress and situations that are not always under our control, can also impact our health no matter how well we eat or take supplements or have regular exercise. Many people are living under a great deal of stress that is affecting their overall health in a detrimental way. I have arthritis now in my feet, which explains the several falls I have experienced over the last few years. When I fill out forms at a specialists office, I donât have to tick any major conditions which is due to my lifestyle I suppose, except that I have Fibromyalgia and arthritis. But I believe that many of these chronic pain conditions can also be related to living under conditions that many of us due to no fault of our own, are forced to endure. Not necessarily economically, but other influences that can be very toxic and stress inducing situations. So I do appreciate many of the podcasts on Zoe where we are given somewhat a sense of control over our health and the outcomes, but too much in-depth information at times can be rather disheartening. It often seems like a Mount Everest before us, that we need to climb!
Congratulations Professor Calder. Your advice was convincing and apparently easy to implement. However, it would have been good to have more information on the role that physical and mental stress play in the promotion of the biological processes (e.g., cholesterol deposition, macrophages and phagocytosis, etc.) to which you referred. For example, in my own case, I focus on keeping my stress levels to a minimum, which I believe helps keep my blood pressure and cholesterol within ideal ranges. I avoid sugars and refined flour, but do allow myself some saturated fat in my diet, which otherwise is fish, vegetable and fruit based. For example, I eat yoghurt, butter and cheese on a daily basis. As you have suggested, everybody is different in how their bodies handle these things. Is one of the factors in this variable equation the person's stress level? I have yet to see any dietary research evidence that takes this into consideration.
You mentioned very specifically omega 3. Do you believe as some do, that omega 3 is good but omega 6 is inflammatory and should be avoided (or kept within a certain ratio)?
Around 52.33 what three things would you reduce Prof said sugar and saturated fat. What was the third??
I think it was red meat.
Great podcast as always. Jonathon and Zoe team, thank you. When do you think Zoe membership will be made available in Australia? I'm very keen.
Hi Michele, thank you for the support - it's our pleasure. We aren't looking to expand at the moment but hope to reach Australia someday soon.
Silent systemic (lowgrade) inflammation is alarming! I love that Professor Calder highlighted the effect of Omega 3! I work with a Scandinavian Personalised Nutrition Company who really emphasise the importance of Omega 3 in the role of healthy cells. They have produced a vegan oil too...and it's a best seller!
What is the oil - and it is available in the UK? I do eat some fish, but also supplement with Nothing Fishy capsules with omega 3 from algae.
Every podcast you ask people to subscribe. I think some people don't hit subscribe because they think it will incur a cost.. as in paying a subscription. You need to explain what hitting subscribe means and that there is no cost.
Noted, thank you Lyn!
I love your Zoe podcasts and have no hesitation in following your advice. Would never follow NHS guidelines as they are hopelessly out of date.
Really enjoyed this..and now I just need a separate fund for buying extra virgin olive oil đŹ Itâs unbelievable how expensive it is now đ€Šđ»ââïž
seems to me when I eat more meat, and less sugar my joint pain is less.. 69 years old here..
ZOE has affiliations with the Harvard Chan School of Public Health which is fiercely in favour of vegan/vegetarian and rails against meat consumption at every opportunity. The fact that the studies that show red meat is bad for you are weak, epidemiological and cherry picked is a problem for them. This is why you almost never hear the ZOE podcast mention red meat. They donât like it for ideological reasons (climate change which they mention as a reason for not eating it and a 60 year old ideology they cling to which they donât mention) but they never say âdonât eat red meatâ because evidence against it is weak. Even saturated fat as a problem has been debunked in sci papers.
Animal protein including red meat has been our evolutionarily appropriate diet for 200,000 years. 100 years of vegan zealotry canât change that.
@@ardznails Neu5gc - google it!
Tumeric in milk. Pineapples, garlic, no margarine, ginger. Mushrooms, sardines. Sure does help my body. And crucial exercise.( Omega three, Xtra virgin olive oil, vitamin C mentioned). Mmm for me.
Great summary discussion if a big topic.
What you eat is of course important, what you donât eat also important to health. the state of your gut biome implicated in inflammation in the body isn't it?.
All the better reasons to avoid processed refined foods and junk foods which are drip feeding seed oils.
Food and nutrition is a complex science because we donât eat macronutrients, we eat food and in the context of all the other food we eat our exercise levels and our genetics and our weight etc people respond differently to the same diets.
A few thoughts (I eat everything from organs to lentils so no political affiliations with vegan activists or carnivores, not sponsored by the meat industry or the almond MYLK industry... )
Regarding DHA and the tinned fish I pulled from my cupboard and tinned fish:
sardines - 780mg per 100g. very good source of Dha -
wild Scottish mackerel - 1, 230mg per 100grams, almost double that of sardines without the arsenic issue limiting sardines.
Strangely, a tin of mackerel in mackerel oil from another brand, DHA is only 406 mg per 100g.
Wild Alaskan pink salmon is 1260mg per 100grams
So mackerel wins for cost for Dha.
tuna is 135mg per 100g, inclusive of Dha and Epa (so not worth eating for the Dha- I just have some for protein as a last resort).
Worth reading the labels and comparing.
And why should we 'cut down on meat?' mentioned casually but no expansion on why and from what to what? Itâs a healthy food, especially grass-fed pastured beef, considering its micronutrient profile that no plant can match.
In fact, olive oil has more fat per 100g. (three times the saturated fat of a lean beef).
100g of lean beef has 4.5 grams of saturated fat whereas 100g of olive oil has 14grams of saturated fat.
As for saturated fat no one sits down to eat a plate of saturated fat, it's in a meal with a complex mix of micro and macro nutrients, each performing a function in the body.
For example my sardines are 2.5grams of saturated fat per 100g, on par with full fat dairy milk.
Dairy milk is full of micronutrients that are good for us but has conjugated linoleic acid which reduces inflammation.
âCLA has been shown to exert various potent physiological functions such as anticarcinogenic, antiobese, antidiabetic and antihypertensive propertiesâ
And funnily enough you can buy supplements of CLA.
So saturated fat comes in food, that food has benefits.
Saturated fats, like proteins are not one thing, they are a macronutrient label for many things... each with different functions and effects.
The total equation is much much more complicated than pouring pure saturated fat into your veins.
one of the things not mentioned besides CRP is what medical tests for inflammation? (besides the normal for blood sugar and so on, and of course how you feel is the best test - if you feel great you've probably not got an inflammation problem right?). should we bother testing cytokines?
How can the problem be an excess of caulking material and not 16:33 why the holes in the arterial wall get there in the first place?
There are plant, seed and algae oils that have an anti inflammatory effect that never seem to get a mention, possibly because they are less direct. Ecologically it would be a good idea to start this discussion. The emphasis is on long term use rather than a quick fix. Can you include information about this for future talks on inflammation.
Do they stay inflammatory once heated?
we should eat plants not their oils and eat fish not their oils. its unethical to waste protein and fibre.
@@Petunia-fl9lu it's unethical to eat fish, why not just eat the algae that fish eat
Omega 3 DHA & EPA supplements from algae. Reliable, regular, contaminate free, and cheaper. Bonus: no suffering fish.
seed oils (cottonseed oil, soybean oil, corn oil, canola oil, peanut oil) contain PUFAs which are terrible for health, they damage mitochondria
He didnât included the modern farm vegetables no longer as nutritional as before and itâs come with tons of pesticides, herbicides, chemical via artificial fertiliser etc⊠which are highly inflammatory to human body.
You may wish to think more deeply about that
What about spices reducing inflammation?
Check out our podcast about spices!
Man, you are top for me because you raise topics that interest me, in fact, they should interest every person. I hope you will move in this direction. We need to extract as much knowledge as possible from scientists and implement it in our lives đ
These are really interesting thoughts and support us immensely in our health quest. Virgine rapeseed oil (from organic modern varieties) and flaxseed (in moderation) are good omega 3 supplements while we are waiting for omega 3's from algae.
seed oils (cottonseed oil, soybean oil, corn oil, rapeseed oil contain PUFAs which are terrible for health, they damage mitochondria
One thing that I think I missed. Did he mention why saturated fats are causing inflammation?
I believe it was saturated fats being transported by lipoproteins (in this case, LDL) where some will accumulate and adhere to the thin cell walls of the arteries, triggering an immune inflammatory response, activating what are called macrophages. The process of macrophages âeatingâ the adhered lipoproteins exposes damaged cell walls, which spurs macrophages to introduce cytokines, which destroys damaged cells and promotes healing in the arteries and elsewhere. The consequence is scarring of the tissues - like tissue that has scabbed over - leaving a thick irregular surface over the accumulation. This âbumpâ restricts flow. Obesity is supposed to exacerbate the issue - itâs probably also a sign of metabolic dysfunction. Cytokines came to light during the pandemic, where the virus caused an excessive inflammatory and immune response (particularly in severe cases), causing more damage to all surrounding tissues affected by the virus as well as elsewhere in the body as a result - âcytokine stormâ. The resultant scarred lung tissue heavily restricted air exchange particularly in the tiny air sacs that are critical in transporting oxygen into the blood. A similar but more muted and ongoing cytokine response occurs when chronic/severe inflammatory response might occur when high levels of glucose and/or saturated fats are being moved through the body.
they don't. you have to eat a lot of them. and have hypertension. they are not on their own inflammatory LDL is transported to sites of damage usually by pollution or hypertension. Saturated fats are stable they are not inflammatory
Dr Robert Lustig talks about the stability of saturated fats, on their own generally not harmful. However, monounsaturated and polyunsaturated fats can become inflammatory when the short chain fatty acids are chemically changed by heating, or industrial processing thus becoming trans fats which are highly inflammatory. Lustig also refers to the nasty duality of fats combined with added sugar, then the fats act as a carrier for fructose directly into the bloodstream âŠâŠ. think most ultra processed foods to make them both highly palatable and addictive. These are foods our brains are almost hard wired to crave such as chocolate, ice cream, doughnuts, pastries etc, all contain both high fat (often trans fats) and high levels of added sugar. Itâs the combo that is so detrimental.
When you say 'arthritis' are you referring to osteoarthritis or rheumatoid arthritis, or both?
Love this "not medical advice" â€â€â€Only because many of them I have tried and tested and proved excellent. Come August 2024 and I'll be sisty six yo, yes born 1958. My last flu was 1998 when I was forty. I t was so bad I swear never again and I thought ...cliche! Whatever I have done must be working. It s all about change of lifestyle. Everything in moderation but a real conscious effort of avoiding sugar if and when I can (i love the occasional ice cream treats ha ha ). I have an active lifestyle and I do regular exercise. Walk and swim. Last November 2023 I joined kendo practice and thought to myself...no fool like an old fool. I thought a couple of weeks and I can tell myself "oh well, I tried and found out...". Yes, I tried and found out that it is very good for me but I am not sure I am a good company to the young ones đđđ as I avoid this food and that food avoiding, too, raining on their parade.
Keep active, keep cheerful. Keep healthy. It is no cliche that good health is good, real wealth.
It's a smart doctor who understands the difference between biological and chronological age. I also think a person's frame of mind makes a bigger contribution than is recognised - I have a friend who is 97, she laughs, sings, takes pride in her appearance and is still driving!
Flax oil seems to be Anti-inflammatory but,
is Flax oil Estrogenic & can it be affecting male Endocrine balance & cause Erectile dysfunction ?
Great pain killer Tramadol dramatically lowers libido in men , how long can Tramadol be taken for faster recovery of Testosterone & libido ?
Is Gynecomastia caused by inflammation additionally to Aromatization of Testosterone ?
Is HRT for males causing it & if it can be prevented with Tamoxifen or something else not so strong. ?
@Zoe What about Omega 6, because a lot of plants contain Omega 6 and I hear that is pro-inflammatory and that the more Omega 6 you eat, the more Omega 3 you need to
counteract....So what's the story there?
This concern largely refers to refined forms of omega 6 from industrial seed/vegetable oils in processed foods e.g chips/pies/cookies/pastries/cakes/ready meals/takeaways etc that often have refined and highly heated sunflower oil/vegetable oil/palm oil/rapeseed oil etc. If you consume omega 6 in it's wholefood form, such as raw (not heat processed) seeds, nuts etc, then it's good for you (and provided you are consuming a dietary source of omega 3 as well. The recommendation for a good ratio is still that you eat 12:1 omega 6 to omega 3).
I know that I keep saying when are you going to offer Zoe in Australian. Come on Tim you grew up in Melbourne !
We aren't looking to expand at the current moment but hopefully someday soon we'll be in Australia! đ€
Just cut out ultra processed food . Eat 30 different plants at lease a week . Cut sugar and sugary drinks . Increase probiotic and prebiotic food. Iâve done the test but the advice is the same for all people. And if youâre a woman over 40 just take it for granted you have poor blood sugar control. As this happens when estrogen reduces
Not a single mention of algae?! đ§
Around 50 min the guest does say we need to look more into plant based sources of omega 3.
I would love more info on that too.
There is DHA/EPA supplements made from algae. It's quite expensive, so nothing for the salmon farming industry, but a good option for vegans. It is for sure not as expensive as buying the equivalent amount of high quality fish.
Avocados are a good source as well.
I'm no expert, but I'm pretty sure there is no substantial amount of DHA and EPA in Avocado.
@@mangiari plant based omega 3s.
@@mangiari Avocados are similar to nuts.
Yes tons of omega 3 in all kinds of healthy things. But this is not the stuff that e.g. our brain is created from. Childs need DHA and it seems adults can also make use of it, when believing this content.
Vegetable Fat is bad not the Fat in Red Meat. Also watch out for Sugar in Fruit.
Flour & Starches turn into Sugar in the body. Nothing wrong with Saturated Fat, in fact itâs good for the Brain.
Would have liked more questioning about the genetic risks for inflammation. This was ignored by the interviewer
Perfect anti-inflammatory methods are also sleep and simple exercise. Added to good diet, they are enormously important ways to reduce stress, and frankly: all healing and repairing processes in our bodies. Our society is hell-bent on making us feel lazy and worthless, if we sleep, relax and exercise in a pleasurable way (walking, dancing, meditating in some way, pottering in the garden, rather than running and lifting weights as quickly as possible). Consuming should be our only pastime, that's the prefabricated model.
Obesity for example is common among stressed and harrassed people who feel energy-deficiency, and try to fix this problem by eating energy-dense products. Instead they are not helped to relax both mind and body, f.ex. by strolling in beautiful nature, sleep well for 8 hours, meditating already at meals savouring every bite, talking kindly to themselves, building a psychological defense for themselves, instead of trying comfort-eating.
When he said cholesterol causes inflammation i looked at his fatty visceral gut and manboobs and thought... youre giving me advice?
As a vegan my omega 3 DHA and EPA come from algae!
I've heard from other doctors that having a big belly is a sign of inflammation.
I thought olive oil reduces inflammation. So then isn't total fat not the factor but total bad fats?
You cover very interesting topics but it would be better if the were half the length. Make it more dynamic, short, vibrant!
Donât inflict your low attention span on others who want all the information in one place. If you want bite size chunks donât listen to Zoe, go somewhere where itâs dumbed down. The fact you admit you canât sit still and listen for an extra half an hour in order to learn fully about the tools that can add decades of health span to your life is mind boggling.
This comment isnât just directed at you, itâs for all those commenters who ask for shorter episodes every week and are probably nodding at your comment.
The body is complex. This leads to the necessity of presenting all the detail in order to understand and implement the protocols properly over a lifetime and with a feel for how and why itâs the correct path. Following a list of bullet points by wrote without understanding why youâre following them leads to boredom and non-compliance.
by *rote*
Thanks for the feedback, hope you enjoyed the listen.
@@ardznails Totally agree. Zoe is not for everyone but they shouldn't dumb it down just because of a few dumbos with short attention spans or too busy to focus.
Very disappointed that the good doctor here mentioned eating fish many times when talking about omega-3, but Jonathan didn't press him to talk about better cleaner plant based sources of omega-3. đ
Just read the heavily criticised review of the Zoe programme in the Guardian. The scientists slaughtered you guys. How would you respond? My partner and I fell out over the review yesterday! Iâm for Zoe and personalised nutrition as Iâm a progressive type. My partner called Zoe Elitist.
I really want to do Zoe soon, but felt really upset and confused about the review in the Guardian. Can you respond to this?
Farm raised fish have no place in a healthy diet as well as fish oil supplements. Wild caught salmon like sockeye or Alaskan are wonderful as well as grass fed grass finished fed animals.
Except we are running out of them. It's a real issue
Wow, 75% of global fish oil is used to feed farmed salmon, that's absurd! I would much rather eat the small fish that are used to produce fish oil directly because that's a seriously inefficient way of using the planet's resources to provide us food.
It's a bit like in the UK, the government mandated feeding cows iodine supplements to improve the health of the cows, and it's had the accidental benefit of reducing iodine deficiency in people who drink cow's milk. This is great for our health but given how much land and energy are used to farm cattle it doesn't feel particularly sustainable for the future as climate change greatly reduces global farmland. Might be better added to table salt or bread.
Also the fish oil being fed to salmon reminds me of the huge amount of land used to grow soy, mostly just to feed livestock a high calorie/high protein diet ... when we could eat soy directly instead.
This podcast is very educative, I put is above others. Thank you for your good work.
At 16 minutes in, I turned to the comments to see if anyone else had picked up on the problem he had with cholesterol. Of course cholesterol is at the site of the inflammation, it's there as the band aid to repair the damage sugar does. Removing cholesterol is like removing fire trucks off the road because they're always present at house fires. đ Correlation is not causation.
Good Fat satisfies for longer. So is good for Insulin Resistance.
Is it true that those taking DHA & EPA from FISH or other ANIMAL sources, are shooting themselves in the foot because they are also producing INFLAMMATION at the same time?
Iâve heard this more and more recently. EPA and DHA are PUFAs too so are more prone to oxidation than monounsaturated and saturated fat. I think you can overdo it. Less likely to be already oxidising in fresh sardines/herring/wild salmon than in capsules or cod liver oil. Also itâs more productive to reduce Omega6 consumption because O6:O3 ratio is key. Itâs 15:1 to 20:1 in western diets. Should be 2:1 so consuming masses of omega 3 wonât move the needle if youâre taking in ânormalâ amounts of O6 as per the normal western diet. I eat sardines/pilchards/salmon twice a week. Used to eat more but was probably overloading (nearly 8 grams of EPA/DHA in a 400g tin of Glenryk pilchards in brine!).
@@ardznails I'm talking about the SYSTEMIC INFLAMMATION caused by the ANIMAL PRODUCT itself - as the EVIDENCE seems to show, presented by people like Dr Michael Greger and others.
C15
I eat 100g fatty fish almost every day. Salmon, sardine, mackerel, anchovies.
My C reactive protein is
@@ardznails True a reduction of omega 6 is a good idea. But it's not the only answer. Our body cannot make it's own DHA and EPA so we do need to take it, however. As far as omega 3, polyphenols are needed to keep the fish oil from oxidising. The company I represent have fishoil and algaeoil that doesn't oxidise as rapidly as fresh fish or its' competitors in the supplements market. it's also stored in a dark bottle at cooler temps. We recommend keeping an opened bottle in the fridge for that reason too.
Healthy OLIVE OIL also has SATURATED FAT (14%)!
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Bullet point summary or some condensation is essential. 1hr + is FAR too long! Even though the topic is v interesting!
I wouldnât touch farmed salmon
The expert doesn't look too healthy himself!
Todayâs headline news: fish oil raises risk of heart disease and stroke. Please respond!
37:49
Why does this guy who is a "Nutrition Professor" not explain to the audience why we should not have a lot of RED MEAT? Very Strange! Saturated FATS are NOT the Problem!!! Also, High-Sensitivity CRP (hs-CRP) Needs to be taken instead of the normal CRP test
Yes they are the problem and you need to understand that before it is too late.
Aren't farmed salmons also full of anti-biotics, which is having a big impact on how resistant we become to anti-biotics ? Being vegan, I wouldn't touch any meat in any shape or form anyway... you almost need different podcasts for those of us who don't go there....
There is some good information in this video, but do we really need to sacrifice over an hour on most of this repetitive matey flannel? The first 15 minutes could be condensed into 3 sentences. An ordinarily well-informed adult can skip the first 35 minutes, and you have to pick the nuggets out of the kindergarten explanations in the rest. Is it not possible to provide a written precis for those not staying for the entertainment?
I think the interviewer interrupts the speaker too often and for too long ⊠and he over-explains what the speaker just said in a much clearer way âŠ
These videos are intended to reach people of varied and numerous backgrounds. What's an "ordinarily well-informed adult" to you may be a highly educated person in a completely unrelated field, with little working knowledge of health-related matters.
Perhaps reading the transcript instead of watching the video could reduce the time you waste.
@@janellison5011 I do not believe people who don't know what an artery is will be following Zoe, and they will certainly not be even moderately educated.. There is a mismatch between the level of presentation and the likely audience.
â @RicktheRecorder just my opinion but by your statement, you are neglecting people with little to no understanding of where to start who are truly trying to learn about improving their health. I was one of those who has degrees and several years of university but has never taken an anatomy course let alone started improving my health with any knowledge of current studies in nutrition or epidemiology. I had a vague understanding of an artery - the vessels that carry blood FROM the heart. But didnât know until recently that veins carry blood TOWARD the heart, and that arteries and veins do so via different mechanisms. There are those who could benefit using training wheels in learning to ride a bicycle before they venture on to a motorcycle.
An executive summary.
The speaker looks like he has inflammation
Why do the French have so little heart disease / atherosclerosis when they eat so much saturated fat? Is French fat not inflammatory?
Good point. Yet another meat and saturated fat basher on Zoe. Some balance please in the interests of a proper healthy diet.
They actually don't. It's been debunked because of how deaths are reported, they weren't putting the cause on death certificates. They die from heart disease as much as any other population eating meat etc.
My understanding is that they have similar health disease as most westerners, itâs just that they measured it differently.
As Marion Nestle astutely pointed out, the French had only recently started eating so unhealthily, and chronic diseases take decades to develop. Americans had been eating this way for 40 years, whereas the French had just picked it up. If we all started smoking today but found no measurable increase in lung cancer tomorrow, it wouldnât mean smoking doesnât cause lung cancer-it just takes a while.
It turns out French physicians under-report ischemic heart disease deaths on the death certificates by as much as 20 percent, according to a World Health Organization investigation.
Doctor certainly skirted the important issue of blood tests to indicate inflammation. Likely as not, anyone on this site already knows C-reactive protein, so not a very informative video.
Factory fish farms are grain fed, i.e. high Omega -6...
not a useful allotment of time...
Please, dobt eat any animal, not necesary and its an injustice