These Are the 7 Best Ways to Reduce Inflammation Rhonda Patrick
00:00all right so the top voed question was all right so the top voed question was in your opinion what are the top five in your opinion what are the top five in your opinion what are the top five ways diets supplements that you can do ways diets supplements that you can do ways diets supplements that you can do to reduce to reduce to reduce inflammation and um I think that you can inflammation and um I think that you can inflammation and um I think that you can address this question by thinking about address this question by thinking about address this question by thinking about things that you can cut out of your your things that you can cut out of your your things that you can cut out of your your diet or your lifestyle or things that diet or your lifestyle or things that diet or your lifestyle or things that you can add and so um I'm going to you can add and so um I'm going to you can add and so um I'm going to address both of those in most address both of those in most address both of those in most cases probably counter to what a lot of cases probably counter to what a lot of cases probably counter to what a lot of people talk about people always talk people talk about people always talk people talk about people always talk about cutting out cutting out cutting about cutting out cutting out cutting about cutting out cutting out cutting out and I think there's a big problem out and I think there's a big problem out and I think there's a big problem with not getting the right things and I with not getting the right things and I with not getting the right things and I think think think by there's an association there with by there's an association there with by there's an association there with when you actually start to get the right when you actually start to get the right when you actually start to get the right things you naturally cut things out things you naturally cut things out things you naturally cut things out right so because there's not room to do right so because there's not room to do right so because there's not room to do everything right um but one of the the everything right um but one of the the everything right um but one of the the top cutting out things would be the most top cutting out things would be the most top cutting out things would be the most intuitive and obvious and you probably intuitive and obvious and you probably intuitive and obvious and you probably all know the answer and that is cutting all know the answer and that is cutting all know the answer and that is cutting out refin sugar but I'll just to
01:00out refin sugar but I'll just to out refin sugar but I'll just to highlight that point um the people highlight that point um the people highlight that point um the people people that are healthy um so not people that are healthy um so not people that are healthy um so not overweight not no sedentary these are overweight not no sedentary these are overweight not no sedentary these are just about 29 healthy normal healthy just about 29 healthy normal healthy just about 29 healthy normal healthy young men were given 20 ounces of a young men were given 20 ounces of a young men were given 20 ounces of a sugar sweetened beverage to drink so sugar sweetened beverage to drink so sugar sweetened beverage to drink so like a like a Coke right for 3 weeks and like a like a Coke right for 3 weeks and like a like a Coke right for 3 weeks and the men the men the men experienced 60 to 100% increase in a experienced 60 to 100% increase in a experienced 60 to 100% increase in a biomarker of inflammation called sea biomarker of inflammation called sea biomarker of inflammation called sea reactive protein many of you have heard reactive protein many of you have heard reactive protein many of you have heard of it CRP C reactive protein is probably of it CRP C reactive protein is probably of it CRP C reactive protein is probably one of the most standard biomarkers of one of the most standard biomarkers of one of the most standard biomarkers of inflammation that's used 60% to 100% inflammation that's used 60% to 100% inflammation that's used 60% to 100% increase after 3 weeks that is increase after 3 weeks that is increase after 3 weeks that is enormous um you know higher than normal enormous um you know higher than normal enormous um you know higher than normal C reactor protein levels are associated C reactor protein levels are associated C reactor protein levels are associated with you know with you know with you know long-term disease risk cardiovascular long-term disease risk cardiovascular long-term disease risk cardiovascular disease risk cancer disease risk disease risk cancer disease risk disease risk cancer disease risk Alzheimer's disease risk it's also known Alzheimer's disease risk it's also known Alzheimer's disease risk it's also known to like play a role in depression so
02:00to like play a role in depression so to like play a role in depression so we're talking about affecting mood we're talking about affecting mood we're talking about affecting mood Behavior so there's really you know Behavior so there's really you know Behavior so there's really you know every reason to not take in added sugar every reason to not take in added sugar every reason to not take in added sugar when you know like you know you got to when you know like you know you got to when you know like you know you got to live once in a while right but like live once in a while right but like live once in a while right but like that's probably the main thing and it's that's probably the main thing and it's that's probably the main thing and it's it's one of the main things that I try it's one of the main things that I try it's one of the main things that I try to have family members do you know is to have family members do you know is to have family members do you know is cut out the refined sugar it also um in cut out the refined sugar it also um in cut out the refined sugar it also um in that study the healthy young men had a that study the healthy young men had a that study the healthy young men had a pretty big jump in their small dense LDL pretty big jump in their small dense LDL pretty big jump in their small dense LDL particle number which as we've talked particle number which as we've talked particle number which as we've talked about many times in this Q&A the small about many times in this Q&A the small about many times in this Q&A the small dense LDL particles are really the most dense LDL particles are really the most dense LDL particles are really the most atherogenic so they're the ones that are atherogenic so they're the ones that are atherogenic so they're the ones that are playing the biggest role in causing playing the biggest role in causing playing the biggest role in causing atherosclerosis and increasing atherosclerosis and increasing atherosclerosis and increasing cardiovascular disease risk in general cardiovascular disease risk in general cardiovascular disease risk in general so um they didn't have to eat any so um they didn't have to eat any so um they didn't have to eat any saturated fat to do it either all they saturated fat to do it either all they saturated fat to do it either all they had to do was drink a bunch of soda had to do was drink a bunch of soda had to do was drink a bunch of soda right I mean so it's something that right I mean so it's something that right I mean so it's something that really makes you uh think about how really makes you uh think about how really makes you uh think about how terrible drinking sugar sweetened
03:00terrible drinking sugar sweetened terrible drinking sugar sweetened beverages are and it's pretty ubiquitous beverages are and it's pretty ubiquitous beverages are and it's pretty ubiquitous in in in um I would say in uh in the United um I would say in uh in the United um I would say in uh in the United States at least the next obvious uh to States at least the next obvious uh to States at least the next obvious uh to me a pretty obvious lifestyle Factor me a pretty obvious lifestyle Factor me a pretty obvious lifestyle Factor would be would be would be adding a relatively robust dose of adding a relatively robust dose of adding a relatively robust dose of omega-3 fatty acids you know so the omega-3 fatty acids you know so the omega-3 fatty acids you know so the questions about inflammation you know questions about inflammation you know questions about inflammation you know chronic low-grade inflammation is it chronic low-grade inflammation is it chronic low-grade inflammation is it promotes many of the Hallmarks of aging promotes many of the Hallmarks of aging promotes many of the Hallmarks of aging and it you know there's a there's a term and it you know there's a there's a term and it you know there's a there's a term called inflaming and inflaming is um you called inflaming and inflaming is um you called inflaming and inflaming is um you know it's it's it's it's not just your know it's it's it's it's not just your know it's it's it's it's not just your immune system being activated because of immune system being activated because of immune system being activated because of a pathogen right it's just chronic a pathogen right it's just chronic a pathogen right it's just chronic activation of the immune system like I activation of the immune system like I activation of the immune system like I said sugar sweetened beverages is doing said sugar sweetened beverages is doing said sugar sweetened beverages is doing it and there's other other things that it and there's other other things that it and there's other other things that we're exposed to on a daily basis from we're exposed to on a daily basis from we're exposed to on a daily basis from our environment that are also leading to our environment that are also leading to our environment that are also leading to chronic inflammation and chronic inflammation and chronic inflammation and so the res resolution of that
04:00so the res resolution of that so the res resolution of that inflammation is really where omega-3 inflammation is really where omega-3 inflammation is really where omega-3 shines and so um for example there's shines and so um for example there's shines and so um for example there's something called specialized Pro something called specialized Pro something called specialized Pro resolving mediators SPM for short and resolving mediators SPM for short and resolving mediators SPM for short and the there's there's four different the there's there's four different the there's there's four different families ofms that have been identified families ofms that have been identified families ofms that have been identified so there's the resolvin the lipoxins the so there's the resolvin the lipoxins the so there's the resolvin the lipoxins the protectins and the protectins and the protectins and the marins and these spms marins and these spms marins and these spms basically um are resolving inflammation basically um are resolving inflammation basically um are resolving inflammation through a variety of different through a variety of different through a variety of different mechanisms mechanisms mechanisms it's it's just unbelievable the effect it's it's just unbelievable the effect it's it's just unbelievable the effect they can have on lowering the overall they can have on lowering the overall they can have on lowering the overall inflammatory burden even when you want inflammatory burden even when you want inflammatory burden even when you want your immune system to be active when your immune system to be active when your immune system to be active when you're exposed to a pathogen you don't you're exposed to a pathogen you don't you're exposed to a pathogen you don't want your immune system to be want your immune system to be want your immune system to be hyperactive and um you know that that hyperactive and um you know that that hyperactive and um you know that that that's kind of a problem is that when that's kind of a problem is that when that's kind of a problem is that when your body is posed with a threat your your body is posed with a threat your your body is posed with a threat your immune system responds but often times immune system responds but often times immune system responds but often times the innate immune system so this is the the innate immune system so this is the the innate immune system so this is the part of the immune system that's not part of the immune system that's not part of the immune system that's not making antibodies
05:00making antibodies making antibodies um it's just firing away a lot of um it's just firing away a lot of um it's just firing away a lot of different what are called cyto and these different what are called cyto and these different what are called cyto and these cyto are signaling to other immune cells cyto are signaling to other immune cells cyto are signaling to other immune cells to come and um you know engulf and and to come and um you know engulf and and to come and um you know engulf and and basically get rid of pathogens whether basically get rid of pathogens whether basically get rid of pathogens whether that's a virus or a bacteria and so um that's a virus or a bacteria and so um that's a virus or a bacteria and so um you know the there's a lot of collateral you know the there's a lot of collateral you know the there's a lot of collateral damage with that and so this the damage with that and so this the damage with that and so this the specialized you know the specialized uh specialized you know the specialized uh specialized you know the specialized uh Pro resolving mediators the spms are Pro resolving mediators the spms are Pro resolving mediators the spms are just so important for resolving that just so important for resolving that just so important for resolving that inflammation and so there was actually a inflammation and so there was actually a inflammation and so there was actually a clinical trial that um with healthy clinical trial that um with healthy clinical trial that um with healthy people where omega-3 fatty acid people where omega-3 fatty acid people where omega-3 fatty acid supplementation for basically 24 hours supplementation for basically 24 hours supplementation for basically 24 hours after 24 hours of after 24 hours of after 24 hours of supplementation um there was a huge supplementation um there was a huge supplementation um there was a huge boost in these spms in people's blood boost in these spms in people's blood boost in these spms in people's blood and 2 4 6 24 hours later like I mean it and 2 4 6 24 hours later like I mean it and 2 4 6 24 hours later like I mean it was like it was pretty pretty robust and was like it was pretty pretty robust and was like it was pretty pretty robust and so what you're what you're seeing here so what you're what you're seeing here so what you're what you're seeing here is that biomarkers of resolving is that biomarkers of resolving is that biomarkers of resolving inflammation are are really um they're inflammation are are really um they're inflammation are are really um they're occurring even just 2 hours after s
06:00occurring even just 2 hours after s occurring even just 2 hours after s after taking omega-3 and they're lasting after taking omega-3 and they're lasting after taking omega-3 and they're lasting for up to 24 hours so there's sort of a for up to 24 hours so there's sort of a for up to 24 hours so there's sort of a longtail effect um there's a lot of longtail effect um there's a lot of longtail effect um there's a lot of clinical studies that have shown omega-3 clinical studies that have shown omega-3 clinical studies that have shown omega-3 supplementation can lower biomarkers of supplementation can lower biomarkers of supplementation can lower biomarkers of inflammation but also can lower um inflammation but also can lower um inflammation but also can lower um biomarkers of disease risk right um biomarkers of disease risk right um biomarkers of disease risk right um cardiovascular disease risk being being cardiovascular disease risk being being cardiovascular disease risk being being a big one I mean it's it's prescribed to a big one I mean it's it's prescribed to a big one I mean it's it's prescribed to people with cardiovascular risk factors people with cardiovascular risk factors people with cardiovascular risk factors like high triglycerides for example so I like high triglycerides for example so I like high triglycerides for example so I think that's another uh think that's another uh think that's another uh major point of loow hanging fruit things major point of loow hanging fruit things major point of loow hanging fruit things that can be easily done to mitigate that can be easily done to mitigate that can be easily done to mitigate inflammation and um it's it's it's you inflammation and um it's it's it's you inflammation and um it's it's it's you know the there there's been studies know the there there's been studies know the there there's been studies showing that low omega-3 intake is showing that low omega-3 intake is showing that low omega-3 intake is responsible for you know almost as many responsible for you know almost as many responsible for you know almost as many deaths a year as eating trans fats deaths a year as eating trans fats deaths a year as eating trans fats actually was more a little bit more than actually was more a little bit more than actually was more a little bit more than that you know so basically just not that you know so basically just not that you know so basically just not getting enough omega-3 is causing a lot
07:00getting enough omega-3 is causing a lot getting enough omega-3 is causing a lot of problems and that's where I was of problems and that's where I was of problems and that's where I was talking about there's the taking away talking about there's the taking away talking about there's the taking away and then there's the adding to your to and then there's the adding to your to and then there's the adding to your to your diet and it's you know the taking your diet and it's you know the taking your diet and it's you know the taking away obviously refined sugar is a big away obviously refined sugar is a big away obviously refined sugar is a big one and and but but the the not getting one and and but but the the not getting one and and but but the the not getting the important stuff is also a big one so the important stuff is also a big one so the important stuff is also a big one so I would say I would say I would say um two anywhere two to four grams of um two anywhere two to four grams of um two anywhere two to four grams of Omega-3 seems to be a real good sweet Omega-3 seems to be a real good sweet Omega-3 seems to be a real good sweet spot um probably I tend to be more on spot um probably I tend to be more on spot um probably I tend to be more on the high end and sometimes I go from the high end and sometimes I go from the high end and sometimes I go from four to six grams but I'm obvious four to six grams but I'm obvious four to six grams but I'm obvious viously not telling you to do that I'm viously not telling you to do that I'm viously not telling you to do that I'm just telling you that's what I do um I I just telling you that's what I do um I I just telling you that's what I do um I I think that we're having we're going to think that we're having we're going to think that we're having we're going to start to have an exponential increase in start to have an exponential increase in start to have an exponential increase in data coming from omega-3 and people are data coming from omega-3 and people are data coming from omega-3 and people are going to start it's going to start to going to start it's going to start to going to start it's going to start to really show that that literally taking a really show that that literally taking a really show that that literally taking a a pretty quality omega-3 supplement is a pretty quality omega-3 supplement is a pretty quality omega-3 supplement is is a is a loow hanging fruit for is a is a loow hanging fruit for is a is a loow hanging fruit for basically improving the way we age by basically improving the way we age by basically improving the way we age by keeping inflammation in track and keeping inflammation in track and keeping inflammation in track and inflammation is a major inflammation is a major
08:00inflammation is a major plays a major role in accelerating aging plays a major role in accelerating aging plays a major role in accelerating aging so um I see people in the chat like so um I see people in the chat like so um I see people in the chat like Colleen asking about what about Omega 6 Colleen asking about what about Omega 6 Colleen asking about what about Omega 6 overload and and this is a question that overload and and this is a question that overload and and this is a question that is often asked is you is often asked is you is often asked is you know what about the omega-3 to Omega 6 know what about the omega-3 to Omega 6 know what about the omega-3 to Omega 6 um ratio and you know you see a lot of um ratio and you know you see a lot of um ratio and you know you see a lot of people especially in like the anti-plant people especially in like the anti-plant people especially in like the anti-plant communities focusing on that because it communities focusing on that because it communities focusing on that because it it sort of is a uh subtle way of it sort of is a uh subtle way of it sort of is a uh subtle way of basically uh proving their hypothesis basically uh proving their hypothesis basically uh proving their hypothesis that that you know plants are bad that that you know plants are bad that that you know plants are bad because you can get omega-6 from plants because you can get omega-6 from plants because you can get omega-6 from plants and it's just there's just no evidence and it's just there's just no evidence and it's just there's just no evidence at all that um that that that's the the at all that um that that that's the the at all that um that that that's the the the problem is not getting the omega-3 the problem is not getting the omega-3 the problem is not getting the omega-3 and when you take the and when you take the and when you take the omega-3 um the Omega 6 really doesn't M omega-3 um the Omega 6 really doesn't M omega-3 um the Omega 6 really doesn't M you actually need quite a bit of Omega 6 you actually need quite a bit of Omega 6 you actually need quite a bit of Omega 6 Omega 6 plays a huge role in your uh all Omega 6 plays a huge role in your uh all Omega 6 plays a huge role in your uh all your cell membranes and the fluidity of your cell membranes and the fluidity of your cell membranes and the fluidity of them um not getting any Omega 6 is
09:00them um not getting any Omega 6 is them um not getting any Omega 6 is actually bad so I don't like to focus on actually bad so I don't like to focus on actually bad so I don't like to focus on that as much I think like what can you that as much I think like what can you that as much I think like what can you do uh you can avoid vegetable oils and do uh you can avoid vegetable oils and do uh you can avoid vegetable oils and and why do I say that because like and why do I say that because like and why do I say that because like heating the omega-6 is really where it heating the omega-6 is really where it heating the omega-6 is really where it becomes an issue getting omega-6 from becomes an issue getting omega-6 from becomes an issue getting omega-6 from nuts or Whole Foods um is like there's nuts or Whole Foods um is like there's nuts or Whole Foods um is like there's just no evidence that that's that's an just no evidence that that's that's an just no evidence that that's that's an issue I mean obviously there's people issue I mean obviously there's people issue I mean obviously there's people that have allergies and stuff but like that have allergies and stuff but like that have allergies and stuff but like there's just no evidence so I don't just there's just no evidence so I don't just there's just no evidence so I don't just don't think that's a real major point of don't think that's a real major point of don't think that's a real major point of concern so the next obvious I would say concern so the next obvious I would say concern so the next obvious I would say out of my top I'd like five or six list out of my top I'd like five or six list out of my top I'd like five or six list I have here would be exercise big big I have here would be exercise big big I have here would be exercise big big big one and um this has a lot to do with big one and um this has a lot to do with big one and um this has a lot to do with the hormetic effect and hormesis you the hormetic effect and hormesis you the hormetic effect and hormesis you know and this will kind of bleed into know and this will kind of bleed into know and this will kind of bleed into the next factor that I think also is the next factor that I think also is the next factor that I think also is really important for for lowering really important for for lowering really important for for lowering inflammation but you know exercise inflammation but you know exercise inflammation but you know exercise causes the release of pro-inflammatory causes the release of pro-inflammatory causes the release of pro-inflammatory cyto kindes like is six and what your cyto kindes like is six and what your cyto kindes like is six and what your body does to respond to that is
10:00body does to respond to that is body does to respond to that is it has a massive release of an it has a massive release of an it has a massive release of an anti-inflammatory cyto called Isle 10 anti-inflammatory cyto called Isle 10 anti-inflammatory cyto called Isle 10 now Isle six is you you know I just now Isle six is you you know I just now Isle six is you you know I just talked about like inflammation and talked about like inflammation and talked about like inflammation and there's chronic inflammation and you can there's chronic inflammation and you can there's chronic inflammation and you can have chronically elevated levels of il6 have chronically elevated levels of il6 have chronically elevated levels of il6 and you're not going to have a an and you're not going to have a an and you're not going to have a an anti-inflammatory response to that anti-inflammatory response to that anti-inflammatory response to that because it's this sort of low-grade because it's this sort of low-grade because it's this sort of low-grade chronic inflammation it's not enough chronic inflammation it's not enough chronic inflammation it's not enough it's not this huge burst of inflammation it's not this huge burst of inflammation it's not this huge burst of inflammation that you get from something like that you get from something like that you get from something like exercise where your body is responding exercise where your body is responding exercise where your body is responding to that um with an anti-inflammatory to that um with an anti-inflammatory to that um with an anti-inflammatory response it's just just little low-grade response it's just just little low-grade response it's just just little low-grade inflammation and um and so is six it's inflammation and um and so is six it's inflammation and um and so is six it's it's sometimes referred to as a Janis C it's sometimes referred to as a Janis C it's sometimes referred to as a Janis C cyto kind because it can be good it can cyto kind because it can be good it can cyto kind because it can be good it can be bad right it can be good if you're be bad right it can be good if you're be bad right it can be good if you're talking about Isle six being elevated in talking about Isle six being elevated in talking about Isle six being elevated in response to exercise or in response to response to exercise or in response to response to exercise or in response to sauna because sauna does the same thing sauna because sauna does the same thing sauna because sauna does the same thing H but but it's we also know that that H but but it's we also know that that H but but it's we also know that that aisle six that's elevated in response to
11:00aisle six that's elevated in response to aisle six that's elevated in response to exercise and sauna both have been shown exercise and sauna both have been shown exercise and sauna both have been shown to come with a counter response of aisle to come with a counter response of aisle to come with a counter response of aisle 10 which is anti-inflammatory and the 10 which is anti-inflammatory and the 10 which is anti-inflammatory and the counter response is even greater so counter response is even greater so counter response is even greater so you're basically having a net you're basically having a net you're basically having a net anti-inflammatory effect right so anti-inflammatory effect right so anti-inflammatory effect right so exercise is one of the the big ways that exercise is one of the the big ways that exercise is one of the the big ways that people can modulate their inflammatory people can modulate their inflammatory people can modulate their inflammatory burden uh and and then kind of to just burden uh and and then kind of to just burden uh and and then kind of to just transition to the next factor that would transition to the next factor that would transition to the next factor that would also be heat stress from the sauna or a also be heat stress from the sauna or a also be heat stress from the sauna or a hot bath or a steam shower or you know hot bath or a steam shower or you know hot bath or a steam shower or you know doing things like Bick Room yoga yoga doing things like Bick Room yoga yoga doing things like Bick Room yoga yoga routinely um again the aisle six and routinely um again the aisle six and routinely um again the aisle six and Isle 10 same effect with the with the Isle 10 same effect with the with the Isle 10 same effect with the with the sauna it it you know we've talked about sauna it it you know we've talked about sauna it it you know we've talked about sauna mimicking you know moderate sauna mimicking you know moderate sauna mimicking you know moderate cardiovascular exercise in many ways and cardiovascular exercise in many ways and cardiovascular exercise in many ways and so that's that's one of the re ways it so that's that's one of the re ways it so that's that's one of the re ways it does it but there's also evidence does it but there's also evidence does it but there's also evidence showing that c reactive protein as we showing that c reactive protein as we showing that c reactive protein as we talked about you know elevated Ser talked about you know elevated Ser talked about you know elevated Ser reactive protein is associated with the reactive protein is associated with the reactive protein is associated with the development of Asos sclerosis arterial
12:00development of Asos sclerosis arterial development of Asos sclerosis arterial you know like arterial um compliance you know like arterial um compliance you know like arterial um compliance problems arterial compliance means the problems arterial compliance means the problems arterial compliance means the ability of your arteries to expand and ability of your arteries to expand and ability of your arteries to expand and contract with changing pressure and you contract with changing pressure and you contract with changing pressure and you want your arteries to be able to do that want your arteries to be able to do that want your arteries to be able to do that if your arteries can't do that you know if your arteries can't do that you know if your arteries can't do that you know that can lead to uh a stroke um it can that can lead to uh a stroke um it can that can lead to uh a stroke um it can lead to all sorts of problems and so um lead to all sorts of problems and so um lead to all sorts of problems and so um C Rector protein is associated you know C Rector protein is associated you know C Rector protein is associated you know High elevated C Rector protein is High elevated C Rector protein is High elevated C Rector protein is associated with loss of your arteries associated with loss of your arteries associated with loss of your arteries being able to do that and there's being able to do that and there's being able to do that and there's there's studies showing that the son there's studies showing that the son there's studies showing that the son reduces blood levels of caor protein um reduces blood levels of caor protein um reduces blood levels of caor protein um there's also associative study So like there's also associative study So like there's also associative study So like um over you know that the one of the big um over you know that the one of the big um over you know that the one of the big um Finland studies where there was more um Finland studies where there was more um Finland studies where there was more than 2,000 people um sauna bathing than 2,000 people um sauna bathing than 2,000 people um sauna bathing basically lowered C or was associated basically lowered C or was associated basically lowered C or was associated with lower C reative protein in a dose with lower C reative protein in a dose with lower C reative protein in a dose dependent manner so the more frequent dependent manner so the more frequent dependent manner so the more frequent the sauna use the lower the C reactor the sauna use the lower the C reactor the sauna use the lower the C reactor protein um Isle 10 also very potent protein um Isle 10 also very potent protein um Isle 10 also very potent anti-inflammatory there's a study a anti-inflammatory there's a study a anti-inflammatory there's a study a small study involving just 22 healthy small study involving just 22 healthy small study involving just 22 healthy male athletes and non-athletes and they
13:00male athletes and non-athletes and they male athletes and non-athletes and they received uh two 15 minute sauna sessions received uh two 15 minute sauna sessions received uh two 15 minute sauna sessions at about um it was hot it was like 208 at about um it was hot it was like 208 at about um it was hot it was like 208 degrees degrees degrees Fahrenheit and this was separated by so Fahrenheit and this was separated by so Fahrenheit and this was separated by so the two 15 minute sessions at 208 the two 15 minute sessions at 208 the two 15 minute sessions at 208 degrees were separated by a 5 minute degrees were separated by a 5 minute degrees were separated by a 5 minute cooling period and after that their Isle cooling period and after that their Isle cooling period and after that their Isle 10 levels like really dramatically 10 levels like really dramatically 10 levels like really dramatically increased um there's also a heat chck increased um there's also a heat chck increased um there's also a heat chck proteins increasing as well but you you proteins increasing as well but you you proteins increasing as well but you you get the point sauna also is way to lower get the point sauna also is way to lower get the point sauna also is way to lower the inflammatory burden and I think the inflammatory burden and I think the inflammatory burden and I think that there's it's it's so beneficial for that there's it's it's so beneficial for that there's it's it's so beneficial for cardiovascular health for um for brain cardiovascular health for um for brain cardiovascular health for um for brain health um as we're going to talk about health um as we're going to talk about health um as we're going to talk about later I also think for bone health for later I also think for bone health for later I also think for bone health for for skin and joint health as well for skin and joint health as well for skin and joint health as well through um collagen synthesis with you through um collagen synthesis with you through um collagen synthesis with you know with the increases in growth know with the increases in growth know with the increases in growth hormone so um so we have cutting out hormone so um so we have cutting out hormone so um so we have cutting out refined sugar we have adding omega-3 refined sugar we have adding omega-3 refined sugar we have adding omega-3 exercise sauna and then another one I exercise sauna and then another one I exercise sauna and then another one I think is important is urane sulfurane is
14:00think is important is urane sulfurane is think is important is urane sulfurane is something that is found in broccoli something that is found in broccoli something that is found in broccoli Sprouts um for people that are that are Sprouts um for people that are that are Sprouts um for people that are that are on more of a budget it's it's probably on more of a budget it's it's probably on more of a budget it's it's probably the the cheapest and most economical way the the cheapest and most economical way the the cheapest and most economical way to get sulfurane is to grow your own to get sulfurane is to grow your own to get sulfurane is to grow your own Sprouts uh you can go for the Sprouts uh you can go for the Sprouts uh you can go for the store-bought ones um you know in a pinch store-bought ones um you know in a pinch store-bought ones um you know in a pinch but you know the the the risk is twofold but you know the the the risk is twofold but you know the the the risk is twofold one they may be on the Shelf too long one they may be on the Shelf too long one they may be on the Shelf too long and there may be bacterial contamination and there may be bacterial contamination and there may be bacterial contamination at that point and two is that they're on at that point and two is that they're on at that point and two is that they're on the Shelf too long and uh the urane the Shelf too long and uh the urane the Shelf too long and uh the urane level is just not as concentrated as it level is just not as concentrated as it level is just not as concentrated as it would be if you were to eat the Sprouts would be if you were to eat the Sprouts would be if you were to eat the Sprouts right after growing them um when the right after growing them um when the right after growing them um when the sulfurane is much High much higher so um sulfurane is much High much higher so um sulfurane is much High much higher so um sulfurane has been shown so there's been sulfurane has been shown so there's been sulfurane has been shown so there's been animal studies showing that it can animal studies showing that it can animal studies showing that it can basically inhibit the activation of a basically inhibit the activation of a basically inhibit the activation of a powerful inflammatory pathway called powerful inflammatory pathway called powerful inflammatory pathway called nfca B uh but but also it affects other nfca B uh but but also it affects other nfca B uh but but also it affects other um there's other studies showing in um there's other studies showing in um there's other studies showing in humans that healthy people that took humans that healthy people that took humans that healthy people that took about 14 gram of cruciferous vegetables about 14 gram of cruciferous vegetables about 14 gram of cruciferous vegetables per kilogram body weight per day uh they
15:00per kilogram body weight per day uh they per kilogram body weight per day uh they decrease decrease decrease their their circulating levels of is6 by their their circulating levels of is6 by their their circulating levels of is6 by 20% so again it's that lowgrade it's the 20% so again it's that lowgrade it's the 20% so again it's that lowgrade it's the it's the bad is six so you know it's the it's the bad is six so you know it's the it's the bad is six so you know it's the it's the Isle six that's that you know it's the Isle six that's that you know it's the Isle six that's that you know chronic associated with that chronic chronic associated with that chronic chronic associated with that chronic low-grade inflammation um 20% is a low-grade inflammation um 20% is a low-grade inflammation um 20% is a pretty that's a pretty significant drop pretty that's a pretty significant drop pretty that's a pretty significant drop um it's it's actually pretty impressive um it's it's actually pretty impressive um it's it's actually pretty impressive but it's also quite a bit of uh but it's also quite a bit of uh but it's also quite a bit of uh cruciferous vegetables these people were cruciferous vegetables these people were cruciferous vegetables these people were eating um there's another study that eating um there's another study that eating um there's another study that showed that a broccoli sprout powder showed that a broccoli sprout powder showed that a broccoli sprout powder extract containing about I would say extract containing about I would say extract containing about I would say close to anywhere between 30 to 40 migs close to anywhere between 30 to 40 migs close to anywhere between 30 to 40 migs of of of sulfurane um that's an amount that if sulfurane um that's an amount that if sulfurane um that's an amount that if you were actually eating fresh broccoli you were actually eating fresh broccoli you were actually eating fresh broccoli Sprouts you could eat about 100 grams of Sprouts you could eat about 100 grams of Sprouts you could eat about 100 grams of the sprouts and and get about 40 migs of the sprouts and and get about 40 migs of the sprouts and and get about 40 migs of sulfurane so um that study showed that sulfurane so um that study showed that sulfurane so um that study showed that tnf Alpha which is a very powerful cyto tnf Alpha which is a very powerful cyto tnf Alpha which is a very powerful cyto kind involved in aging and kind involved in aging and kind involved in aging and cardiovascular disease all sorts of cardiovascular disease all sorts of cardiovascular disease all sorts of problems Alzheimer's disease lowered problems Alzheimer's disease lowered problems Alzheimer's disease lowered that inflammatory marker by 11% um it
16:00that inflammatory marker by 11% um it that inflammatory marker by 11% um it lowered C Rector protein by lowered C Rector protein by lowered C Rector protein by 16% uh and and so that's that's uh 16% uh and and so that's that's uh 16% uh and and so that's that's uh that's also pretty pretty robust and that's also pretty pretty robust and that's also pretty pretty robust and then there's associative studies in then there's associative studies in then there's associative studies in humans showing that basically the top humans showing that basically the top humans showing that basically the top 20% of people that basically the top 20% 20% of people that basically the top 20% 20% of people that basically the top 20% of consumers of cruciferous vegetables of consumers of cruciferous vegetables of consumers of cruciferous vegetables again cruciferous vegetables broccoli again cruciferous vegetables broccoli again cruciferous vegetables broccoli cauliflower cabbage um you know collared cauliflower cabbage um you know collared cauliflower cabbage um you know collared greens these are these are vegetables greens these are these are vegetables greens these are these are vegetables that contain sulfurane so the top 20% of that contain sulfurane so the top 20% of that contain sulfurane so the top 20% of consumers of those types of vegetables consumers of those types of vegetables consumers of those types of vegetables had on average lower a 25% lower is 6 had on average lower a 25% lower is 6 had on average lower a 25% lower is 6 and 133% lower tnf Alpha compared to the and 133% lower tnf Alpha compared to the and 133% lower tnf Alpha compared to the bottom 20% consumers of cruciferous bottom 20% consumers of cruciferous bottom 20% consumers of cruciferous vegetables so um I do think that that vegetables so um I do think that that vegetables so um I do think that that consuming the cruciferous vegetables and consuming the cruciferous vegetables and consuming the cruciferous vegetables and you know through broccoli sprout would you know through broccoli sprout would you know through broccoli sprout would be the best way um ringa powder could be be the best way um ringa powder could be be the best way um ringa powder could be another way to do it and then there's another way to do it and then there's another way to do it and then there's also supplements and there's a question
17:00also supplements and there's a question also supplements and there's a question there's a rapid fire question um later there's a rapid fire question um later there's a rapid fire question um later about what I think about different types about what I think about different types about what I think about different types of sulfurane supplements um that I'll of sulfurane supplements um that I'll of sulfurane supplements um that I'll get to but um so that's so that's the get to but um so that's so that's the get to but um so that's so that's the other one time restricted eating is other one time restricted eating is other one time restricted eating is another one so time restricted another one so time restricted another one so time restricted eating um there was a study showing that eating um there was a study showing that eating um there was a study showing that after 12 months of time restricted after 12 months of time restricted after 12 months of time restricted eating body mass and fat Mass were lower eating body mass and fat Mass were lower eating body mass and fat Mass were lower compared to people that had a normal compared to people that had a normal compared to people that had a normal diet but inflammatory biomarkers so is 6 diet but inflammatory biomarkers so is 6 diet but inflammatory biomarkers so is 6 Isle 1 beta tnf Alpha which I just Isle 1 beta tnf Alpha which I just Isle 1 beta tnf Alpha which I just mentioned um were significantly lower mentioned um were significantly lower mentioned um were significantly lower and improved after doing Tim restricted and improved after doing Tim restricted and improved after doing Tim restricted eating for 12 months so like a full year eating for 12 months so like a full year eating for 12 months so like a full year um there's other like cholesterol um there's other like cholesterol um there's other like cholesterol improved LDL was lowered HDL um went up improved LDL was lowered HDL um went up improved LDL was lowered HDL um went up fasting glucose was approved so there's fasting glucose was approved so there's fasting glucose was approved so there's a lot of different biomarkers that were a lot of different biomarkers that were a lot of different biomarkers that were improved uh Tim restricted eating really improved uh Tim restricted eating really improved uh Tim restricted eating really there's a lot of ways to do it but um I there's a lot of ways to do it but um I there's a lot of ways to do it but um I think I think the main the main and think I think the main the main and think I think the main the main and easiest way to think about it is easiest way to think about it is easiest way to think about it is basically you're you want to stop eating
18:00basically you're you want to stop eating basically you're you want to stop eating like minimum 3 hours before you go to like minimum 3 hours before you go to like minimum 3 hours before you go to bed and um that usually ends up being bed and um that usually ends up being bed and um that usually ends up being like eating all your food probably like eating all your food probably like eating all your food probably within like a 10-hour window um some within like a 10-hour window um some within like a 10-hour window um some people do eight hours as well but like people do eight hours as well but like people do eight hours as well but like basically you have you want to have a basically you have you want to have a basically you have you want to have a period of rest a period of your body has period of rest a period of your body has period of rest a period of your body has to not be digesting in order to go into to not be digesting in order to go into to not be digesting in order to go into repair mode and if you if you're not repair mode and if you if you're not repair mode and if you if you're not going to um going to um going to um have that you know repair mode then have that you know repair mode then have that you know repair mode then you're you're you're basically I mean if you're not going to basically I mean if you're not going to basically I mean if you're not going to have that um not digesting mode you're have that um not digesting mode you're have that um not digesting mode you're basically not going to go into repair basically not going to go into repair basically not going to go into repair and that's kind of a problem because um and that's kind of a problem because um and that's kind of a problem because um you need to you need to be uh repairing you need to you need to be uh repairing you need to you need to be uh repairing you know all sorts of damage that's you know all sorts of damage that's you know all sorts of damage that's accumulating throughout the day okay and accumulating throughout the day okay and accumulating throughout the day okay and then I would say the last um Factor then I would say the last um Factor then I would say the last um Factor again I have a little bit more than five again I have a little bit more than five again I have a little bit more than five let's see what did I have cutout refined let's see what did I have cutout refined let's see what did I have cutout refined sugar high omega-3 exercise sauna sugar high omega-3 exercise sauna sugar high omega-3 exercise sauna sulfurane so I have seven TR um and and
19:00sulfurane so I have seven TR um and and sulfurane so I have seven TR um and and the other one that could Al does also the other one that could Al does also the other one that could Al does also affect inflammation I would say this affect inflammation I would say this affect inflammation I would say this would be my my lower like like do the would be my my lower like like do the would be my my lower like like do the others before this um but cold exposure others before this um but cold exposure others before this um but cold exposure also does reduce inflammation and the also does reduce inflammation and the also does reduce inflammation and the reason I say the others is because reason I say the others is because reason I say the others is because because um of all the other health because um of all the other health because um of all the other health benefits associated with doing Tim benefits associated with doing Tim benefits associated with doing Tim restricted eating and sauna and restricted eating and sauna and restricted eating and sauna and sulfurane uh omega-3 it's just it's not sulfurane uh omega-3 it's just it's not sulfurane uh omega-3 it's just it's not just inflammation right like there's just inflammation right like there's just inflammation right like there's there's so many different important and there's so many different important and there's so many different important and beneficial things going on with these beneficial things going on with these beneficial things going on with these with with these uh various lifestyle with with these uh various lifestyle with with these uh various lifestyle factors and supplements but um cold factors and supplements but um cold factors and supplements but um cold exposure is another one a lot easier to exposure is another one a lot easier to exposure is another one a lot easier to do now when it's really hot in fact I do now when it's really hot in fact I do now when it's really hot in fact I probably will be getting in my um cold probably will be getting in my um cold probably will be getting in my um cold plch today it's been super super hot in plch today it's been super super hot in plch today it's been super super hot in Southern California uh norepinephrine Southern California uh norepinephrine Southern California uh norepinephrine which is one of the major most which is one of the major most which is one of the major most repeatable most robust responses to cold repeatable most robust responses to cold repeatable most robust responses to cold exposure actually reduces inflammation I exposure actually reduces inflammation I exposure actually reduces inflammation I don't know that a lot of people know don't know that a lot of people know don't know that a lot of people know that but um that but um that but um you know depending on the temperature of
20:00you know depending on the temperature of you know depending on the temperature of the water and the duration that you're the water and the duration that you're the water and the duration that you're in it like you can have up to a fivefold in it like you can have up to a fivefold in it like you can have up to a fivefold increase in circulating norpine levels increase in circulating norpine levels increase in circulating norpine levels so they can really go up and really just so they can really go up and really just so they can really go up and really just 20 seconds at like 50° Fahrenheit can 20 seconds at like 50° Fahrenheit can 20 seconds at like 50° Fahrenheit can boost norepinephrine twofold so you boost norepinephrine twofold so you boost norepinephrine twofold so you don't have to stay in for 20 minutes don't have to stay in for 20 minutes don't have to stay in for 20 minutes right I mean you know obviously you can right I mean you know obviously you can right I mean you know obviously you can start to build up some adaptation so the start to build up some adaptation so the start to build up some adaptation so the the more and I've noticed this with the more and I've noticed this with the more and I've noticed this with myself so for myself so for myself so for example when I'm routinely doing my cold example when I'm routinely doing my cold example when I'm routinely doing my cold plunge I absolutely it's not as painful plunge I absolutely it's not as painful plunge I absolutely it's not as painful I can stay in there longer um you know I can stay in there longer um you know I can stay in there longer um you know but when I the minute I but when I the minute I but when I the minute I stop doing it for even like a couple of stop doing it for even like a couple of stop doing it for even like a couple of weeks it it it I have to start from the weeks it it it I have to start from the weeks it it it I have to start from the beginning like adapting again so um part beginning like adapting again so um part beginning like adapting again so um part of the adaptation has to do with you of the adaptation has to do with you of the adaptation has to do with you know you're you're increasing the number know you're you're increasing the number know you're you're increasing the number of mitochondria and your atap tissue of mitochondria and your atap tissue of mitochondria and your atap tissue this is called Browning your fat and um
21:00this is called Browning your fat and um this is called Browning your fat and um so you you know the more mitochondria so you you know the more mitochondria so you you know the more mitochondria you have in your adapost tissue the more you have in your adapost tissue the more you have in your adapost tissue the more the easier it is to generate energy and the easier it is to generate energy and the easier it is to generate energy and heat as a byproduct so you kind of feel heat as a byproduct so you kind of feel heat as a byproduct so you kind of feel warmer and so it's easier for you to warmer and so it's easier for you to warmer and so it's easier for you to kind of tolerate the cold um so kind of tolerate the cold um so kind of tolerate the cold um so norepinephrine does inhibit tnf Alpha so norepinephrine does inhibit tnf Alpha so norepinephrine does inhibit tnf Alpha so it's one of the ways it lowers it's one of the ways it lowers it's one of the ways it lowers inflammation but it inflammation but it inflammation but it also decreases other sort of nasty also decreases other sort of nasty also decreases other sort of nasty chemicals that are immune cells are chemicals that are immune cells are chemicals that are immune cells are secreting like macras inflammatory secreting like macras inflammatory secreting like macras inflammatory protein 1 Alpha and so you know like protein 1 Alpha and so you know like protein 1 Alpha and so you know like when you're and by the way that macras when you're and by the way that macras when you're and by the way that macras um inflammatory protein I just mentioned um inflammatory protein I just mentioned um inflammatory protein I just mentioned plays a major role in arthritis and plays a major role in arthritis and plays a major role in arthritis and people that have arthri arthritic pain people that have arthri arthritic pain people that have arthri arthritic pain that's a Target and so um it's probably that's a Target and so um it's probably that's a Target and so um it's probably why there's been quite a few studies why there's been quite a few studies why there's been quite a few studies looking at Cold exposure looking at Cold exposure looking at Cold exposure from you know you know the the the cold from you know you know the the the cold from you know you know the the the cold water immersion and also from water immersion and also from water immersion and also from cryotherapy and how it seems to help
22:00cryotherapy and how it seems to help cryotherapy and how it seems to help people with arthritis because it's people with arthritis because it's people with arthritis because it's likely affecting the macras inflammatory likely affecting the macras inflammatory likely affecting the macras inflammatory protein one I haven't seen anyone protein one I haven't seen anyone protein one I haven't seen anyone directly measure that I'm sort of directly measure that I'm sort of directly measure that I'm sort of connecting the dots I norepinephrine is connecting the dots I norepinephrine is connecting the dots I norepinephrine is known to be increased by both doing known to be increased by both doing known to be increased by both doing cryotherapy and doing cold water cryotherapy and doing cold water cryotherapy and doing cold water immersion and norepinephrine is known to immersion and norepinephrine is known to immersion and norepinephrine is known to lower macras protein or inflammatory lower macras protein or inflammatory lower macras protein or inflammatory protein one alpha but no one's directly protein one alpha but no one's directly protein one alpha but no one's directly tested in people with arthritis doing tested in people with arthritis doing tested in people with arthritis doing Cal exposure and then measure their Cal exposure and then measure their Cal exposure and then measure their their actual levels which that would be their actual levels which that would be their actual levels which that would be a good study to do but it just hasn't a good study to do but it just hasn't a good study to do but it just hasn't been done so so those are my top seven been done so so those are my top seven been done so so those are my top seven um I know you asked for five but I I um I know you asked for five but I I um I know you asked for five but I I think that um those are those are those think that um those are those are those think that um those are those are those are the top ones that I would uh that I are the top ones that I would uh that I are the top ones that I would uh that I think are the biggest bang for your buck think are the biggest bang for your buck think are the biggest bang for your buck and also have other health benefits as and also have other health benefits as and also have other health benefits as well it's not just inflammation so well it's not just inflammation so well it's not just inflammation so um so that's kind of my that's kind of um so that's kind of my that's kind of um so that's kind of my that's kind of my list