[00:03] adults were studied over 12 years and the ones with the highest levels of chronic inflammation showed that they were literally taking
[00:15] five years off of their life. Inflammation [music] is not about achy joints. Inflammation isn't [music] about stiffness when you go from sitting to
[00:27] standing. Inflammation is about quality of life and [music] life expectancy. So, in this video, I want to break down what this study found. I mean, my gosh,
[00:40] it was a BMC public health study done in 2024. It is a current study looked at 450,000 [music] people over 12 years. That's almost unheard of when it comes to research. So, let's [music] break down
[00:54] what did they see? What were the people doing that were causing inflammation? And more importantly, what are the people doing that became an anti-inflammatory situation? And [music] it all revolves,
[01:08] I'll just tell you right now, it all revolves around one style of eating. I don't even want to call it a [music] diet because this style of eating has consistently shown us that it is superior to any other styles of eating
[01:23] and when it comes to chronic disease and it is the Mediterranean diet. So I want to walk you through the study and I want to walk you through how you start to adopt some of the principles from the study and how you can effortlessly move
[01:38] study and how you can effortlessly move into a Mediterranean diet. really wanted to bring forward and see was if somebody's in a chronic
[01:53] inflammatory state, what are the repercussions of that? And this is where repercussions of that? And this is where they saw that there was a 58% they saw that there was a 58% higher risk of dying early in this group
[02:07] of 450,000 people. And it started around the age of 40. So if you go roaring into your 40s with a chronic inflammatory situation, you are shortening your life
[02:20] by five years. And one thing we know about chronic inflammation is it contributes to heart disease, it contributes to diabetes, it contributes to respiratory failure, and it contributes to many cancers. So these
[02:37] people that died early most likely died from one of those events. The second thing that this study found and I think is really profound to really say is that is really profound to really say is that inflammation ages your organs faster.
[02:52] And it will age your organs faster than your own birthday. So when you look at they look so healthy. I can't believe they're in their 50s." they most likely
[03:04] they're in their 50s." they most likely are are doing an anti-inflammatory diet and living an anti-inflammatory life that I will teach you right now. And the reverse happens when you see people who are like, "Wow, they look a little bit
[03:17] are like, "Wow, they look a little bit older um than their age." It's all built older um than their age." It's all built around if this inflammation switch is on around if this inflammation switch is on or not. Your age, your birthday age is
[03:29] not as important as your organ age. Third thing they found is that it wasn't just one disease that chronic inflammation created. It was all of them. So the highest inflammation group that I was talking about had a 73%
[03:46] higher risk of dying from cardiovascular disease, a 236 disease, a 236 risk higher risk from diabetes, and a 311% higher risk from respiratory disease.
[04:00] higher risk from respiratory disease. and even cancer death risk was 45% higher. Finding number four from this study is that this Mediterranean diet, the one that keeps showing up year after year, is essentially the key to erasing
[04:18] year, is essentially the key to erasing the risk from inflammation. It is an anti-inflammatory diet. And I promise you, if you haven't tried the Mediterranean diet, it is not a diet of deprivation.
[04:32] The Mediterranean diet has some key components in it that really create this anti-inflammatory effect in your body. And some of them, some of these components are it's high in omega-3s. I've been talking to you all about
[04:48] visceral fat in the belly and how a lot of times visceral fat kicks in because it's the balance between omega-3 and omega6 fatty acids. You want to have a
[05:00] omega6 fatty acids. You want to have a one:one ratio of omega-3s to omega sixs. Here in America, most people have somewhere between 18 to 20, let's just
[05:12] somewhere between 18 to 20, let's just call it 18, 18 to one omega-3s to omega sixs. When you are eating canola oil, when you are eating vegetable oil, when you are eating vegetable oil, cotton seed oil, corn oil, you are
[05:25] raising those omega6 fatty acids in your body and you're putting yourself in a inflammatory state. Just by switching your oils to olive oil, which is really
[05:38] at the core of the Mediterranean diet, will dramatically shift you from a state of 18 to one and over time bring you back down to one to one. So that inflammation, that fire from inflammation starts to come down. Now, I
[05:54] just want to point out all all olive oil is not made the same. When you pick up a bottle of olive oil, it should smell kind of grassy. It shouldn't smell sour kind of grassy. It shouldn't smell sour or stale or rancid. When you go to a
[06:09] restaurant, I want you to pick up the olive oil bottle and smell it and see olive oil bottle and smell it and see what it smells like. We have my team and I absolutely are obsessed with a new olive oil company called Fresh Press.
[06:23] And if those of you who have tried it, smell it, tell me what you notice. I'll leave a link in the notes, but I want you to understand that if we're going to switch you over to the Mediterranean diet, the first goal is to switch your
[06:36] oils. The second piece of the Mediterranean diet that's really Mediterranean diet that's really impactful is it's high in polyphenols. Polyphenols feed the microbes in your gut. When your
[06:48] microbes in your gut are very happy, they start to make neurotransmitters. They they balance the immune system so you don't end up with too much you don't end up with too much inflammation and they over time they
[07:02] inflammation and they over time they will calm your nervous system. So lot of different foods that are high in polyphenols, your berries, uh lot of great um like blueberries, raspberries, blackberries, uh olives, all kinds of
[07:16] olives. Olives can be an incredible snack, a what I call a fasting snack snack, a what I call a fasting snack when you go into longer fasts. Um, so we want to lean into more polyphenol rich foods. You can Google polyphenol rich
[07:31] foods. I also have a list in eat like a girl. For those of you who are wanting recipes with polyphenols, I have lists in here as well. But the Mediterranean in here as well. But the Mediterranean diet be is like a creates like a
[07:46] receptor signaling to the immune system. You're bringing in the omega-3s. You're bringing in the polyphenols, even the fiber. Mediterranean diets high in fiber. And think of it as a signal to the immune system to calm down.
[08:01] So, if I was over here eating ultrarocessed food, western fast food diet with the wrong oils and I'm listening to this video and I'm like, "Oh, shoot. I need to start to switch my diet." But to go from fast food to
[08:15] diet." But to go from fast food to Mediterranean diet might be a little too quick of a leap. Let's start with your oils. Let's start by making sure that you are upping your omega-3 oils. Let's make sure you're getting in those
[08:29] make sure you're getting in those polyphenols like berries and let's increase fiber. And all of that will start to calm the immune system down as it recovers from the old diet. Now, here's what I want to break down for you
[08:43] is when you hear a study like this and you are in a chronic inflammatory state, there's a leap from this information to an anti-inflammatory body. And a lot of times the steps you take are actually going to make the
[08:59] inflammation worse. In fact, many this is going to sound crazy, but many of the uh the uh techniques we use for an anti-inflammatory effect actually
[09:11] anti-inflammatory effect actually long-term create inflammation. So let me explain what I don't want you to do so you don't end up having that happen. you don't end up having that happen. Number one is popping an NSAID. So this
[09:24] is taking an Advil, ibuprofen of some kind. What those drugs are meant to do is to bring inflammation down as long as the drug is in your body. But
[09:36] inflammation is like a garden hose that has been turned on. You're just the water keeps coming out and out and out. If all of a sudden you take, you know, those parts of the hose where you can turn off the flow of water at the at the
[09:51] nozzle, but you're not turning it off at the source where the water is coming out of the ground or out of the wall. That's what taking an NSAID would be like. You're just turning it the the flow of information at the nozzle off
[10:06] temporarily. There is long-term evidence that NSAIDs There is long-term evidence that NSAIDs are very hard on your microbiome that they actually destroy these fragile microbes that are helping to bring
[10:20] inflammation down if you feed them omega-3s, you feed them polyphenols. So, this is one of those situations where the NSAID might help in the moment, but long term you're actually doing more damage. So ideally I don't
[10:36] you know it's between you and your doctor always consult your doctor and I want you to consider some of the natural options before you start popping NSAIDs all the time. Second thing that a lot of people do is they reach for turmeric.
[10:50] Now turmeric's interesting to me. I've been studying turmeric for a long time and there are so many studies showing that turmeric is an anti-inflammatory that turmeric is an anti-inflammatory um food which is great. But as if you
[11:04] don't know this, turmeric has to be paired together with black pepper in paired together with black pepper in order for your gut to be able to absorb all the curcumin inside of it, which is curcumin is the anti-inflammatory
[11:19] component of turmeric. So it's the combination of turmeric with black combination of turmeric with black pepper. Uh research shows it increases the anti-inflammatory effect by like up to 3,000%.
[11:33] It's a huge amount. But I got to tell you, those of you been following me for you, those of you been following me for a while, I starting to wonder if a while, I starting to wonder if supplements landing on a gut that's been
[11:46] in massive disbiosis, has no diversity of microbes, hasn't been fed the right foods for years and years and years. a supplement landing on that gut may not absorb the nutrients as well. This is why I love to go to food first. So,
[12:05] turmeric pairing with black pepper can be amazing. But I also want to encourage be amazing. But I also want to encourage you to look again at omega-3s, a polyphenol rich food, and fibery foods. That's at the core of the the
[12:19] anti-inflammatory component of the Mediterranean diet. Okay. Third thing that won't work for you to bring the inflammation down is sweating it out and doing more cardio. More exercise does not mean less
[12:35] inflammation. In fact, in some cases, it means more inflammation because it raises cortisol and it can temporarily raise inflammation. So, those of you who
[12:47] are workout queens, when you're in a chronic inflammatory state, doing cardio is not your solution. Last trick. A lot of people will say,
[12:59] "Oh, I'm not in a in a good place health-wise. I got a bad diagnosis. My blood work didn't do really well. I'm going to do a juice cleanse." I am not a going to do a juice cleanse." I am not a fan of juice cleanses. Juice cleanses
[13:13] fan of juice cleanses. Juice cleanses don't allow your glucose to come down enough to be able to create the healing response that fasting can give you. And I've taught you all hopefully here. If you've been, if you're new to my
[13:26] of books. I've done a lot of videos on the healing power of fasting. Juice the healing power of fasting. Juice cleansing is not that. detox teas or anti-inflammatory teas or turmeric teas, they're such a small dosage, you're not
[13:40] really getting enough of those to bring inflammation down. So, what do you do? Here are the five things that I want you Here are the five things that I want you to start to do today and they will do
[13:53] to start to do today and they will do what I call flip your own pharmacy. And that is step one. We need to change the pharmacy inside your body from one that is providing inflammation to one that is bringing down inflammation. And there
[14:09] are several ways you can do that. First, my absolute favorite component or nutrient or little protein pack that I love is called a ketone. And you get a
[14:21] ketone by metabolically switching into a fat burning mode. and you can switch over into fat burning mode with with a fast as little as 8 to 12 hours. But
[14:33] ketones are what your liver produces. And you don't need to be on a strict keto diet. This isn't about avoiding carbs. This is about switching the signal from inflammation to anti-inflammation.
[14:48] And what ketones do is they directly affect the immune cells that are driving chronic low inflammation in your body. So allowing yourself to go 8 to 12 hours
[15:02] So allowing yourself to go 8 to 12 hours without food sends a signal via a ketone to your immune system that says calm down. Don't you don't there's nothing for you to in to inflame against. Remember that inflammation is coming in
[15:16] to repair something. So think about this like you sprain an ankle and all of a sudden it inflames. It inflames because your body's sending all these healing
[15:28] chemicals there so that it can initiate a healing response. If you have systemic inflammation, your body's just it's agitated by what you're doing with it,
[15:40] by what you're eating primarily. So, we want to go in and switch that so that we send a different signal. And ketones are a number one driver of that. Second thing I want you to do to flip your pharmacy is I want you to consider
[15:55] getting rid of gluten. Okay, I know a bunch of you just clicked off this video, but what I want you to know about gluten is that it is sprayed with something called glyphosate. And glyphosate is toxic to your body. It
[16:11] vegetables. So you could extend it out to fruits and vegetables by eating organic, not eating non-organic. But gluten tends to be the largest dose of glyphosate we will get. So if you want to flip your pharmacy into an
[16:27] anti-inflammatory state, I want you to consider giving up gluten at least for two weeks. Just do it for two weeks. Put in the comments if you're going to take my challenge. Are you going to do it for two weeks? because I want to know what
[16:42] you notice after 2 weeks of no gluten. It's in bread, it's in pastas, it's in desserts. Um, just start looking and you'll see little GF uh gluten-free
[16:54] messaging messages on bottles, but it's really gluten can be a huge one that creates a chronic inflammation state. Um, the third thing I want you to consider is changing your oils. So, if we're going to flip your switch, I want
[17:11] you off the canola oil, off the vegetable oil. I want you on olive oil. vegetable oil. I want you on olive oil. Avocado oil would be okay as well. Okay. Number four, if we're going to do this twoe challenge, let's get you off
[17:24] gluten. Let's change your oils. And I want to get you off the refined flowers and sugars. This is even the gluten-free garbage. So, a lot of you when we look
[17:36] at the Mediterranean diet, it actually has a lot of nature's carbs, a lot of fruits and vegetables. It doesn't have a lot of pastas, uh, sourdough dough bread, which is still a very interesting health food. But I want you to think
[17:50] about, you know, this two week challenge of getting off of the refined flowers and sugars, even if they're gluten-free. You may just go completely grain-free. Okay. Second step, you've flipped your pharmacy through your food. The next
[18:05] thing you're going to do is you are going to move right after you eat. So, going to move right after you eat. So, in this study where they show 73% higher in this study where they show 73% higher risk of dying from cancer and 236 36%
[18:18] risk from diabetes, um that was associated with blood sugar instability. So much of what I've been teaching here on my channel is blood sugar stability. And so we need to start to look at
[18:33] things outside of food that can stabilize your blood blood sugar. And walking turns out to be one of the greatest blood sugar stabilizers around. What that looks like is just go for a walk after your biggest meal. You
[18:49] doesn't know what to do with the glucose. But if you go walk, it says, "Oh, we're moving now. I need to go ahead and put this glucose that was just
[19:01] given to me. I need to go ahead and put it in the muscles, specifically my legs, so that there's enough fuel there because we're moving. Walking after a meal is one of the greatest he health tools. It's one of the greatest weight
[19:16] tools. It's one of the greatest weight loss tools you can possibly do. Now, if dark or you're not in the right location, there's a couple other ways that you can do this. How about when you're on a conference call at work, can
[19:30] you stand for a couple the first 10 minutes of a conference call? When you're making coffee in the morning, how about you just walk some circles inside your kitchen as you're waiting for your coffee to to come come out? What about
[19:45] your poor dog? Maybe use your dog as an anti-inflammatory tool and start walking your dog more, especially in the middle of the day, so you're getting the full light that hits your eyes and helps you make um serotonin. So, moving is really
[20:02] important. Soft, gentle moving. I'm not talking about sprints. I'm not talking about marathons. Gentle movement after you eat or broken up over time is an anti-inflammatory hack. Okay. Step three is I want you to
[20:18] hack. Okay. Step three is I want you to start to look at using your food as medicine. So, we flip the switch by making sure that we don't eat the inflammatory foods. We're walking after
[20:30] each meal, so we're bringing that inflammation down and using glow glucose. And now, we're going to dive into these omega-3 polyphenol fiber health fats. One of the tricks that I've brought to you is two tablespoons of
[20:45] brought to you is two tablespoons of olive oil a day. It can really start to balance that omega-3 to omega6. So, let's add in olive oil. Another tool I've brought to you in other videos is 30 grams of fiber a day. Start
[21:00] measuring, start putting in more fiber and see how you feel when you're consciously, intentionally eating more fiber. And on this video, I've given you the trick of turmeric. You can go to your store and you can find turmeric.
[21:15] You can juice it, put some black pepper in it. You can chop it up and put it into a stir fry. We've done that before. Just put black pepper with it. And literally, it is one of the most studied nutrients because of this curcumin um
[21:31] that has this anti-inflammatory upside. The other thing I've seen are turmeric lattes that can be really, really good. And if cooking with turmeric and black pepper every day is not in your wheelhouse, there are
[21:44] supplements that work. My favorite is called Turmeric Forte by Standard Process. I'll leave a link with discount codes in the notes. So, it's not failure if you go to a supplement. There's no side effect to these supplements. And
[22:01] I'd love to use have you use food as medicine first if that's not within your wheelhouse. That's my favorite turmeric supplement. Step number four is you're going to build your most important anti-inflammatory
[22:17] organ. Any guesses what your most important anti-inflammatory organ is? It's your muscle. People think of muscle as being something you need for strength, but every time you contract a
[22:32] strength, but every time you contract a muscle, you release a set of chemicals into your bloodstream that are natural anti-inflammatory chemicals. This is not rocket science. You can actually have even a little bit
[22:48] of resistance training. Resistance training is my absolute favorite way to strength train. This is like a push-up. This is like a squat. I talked about squats a lot here on this channel. Um, those are where you have to use the full
[23:04] those are where you have to use the full contraction full through a full range of motion. So, two to three times a week, this is your this is how you support this anti-inflammatory organ. Two to three times a week for 20 to 30 minutes,
[23:20] you're going to do resistance training. If you don't have equipment, push-ups, squats, jumping jacks in a squat, uh lunges around your house, all of these
[23:33] lunges around your house, all of these tricep dips, all of these can be done at home very easily. So, you don't need a fancy gym membership. You don't need a lot of equipment. Now, I want to point out a study on this muscle and
[23:47] anti-inflammatory because it was really interesting to me. It was a metaanalysis that looked at 43 different studies with over 2,000 uh middle-aged and older
[23:59] adults that had type 2 diabetes. And what they found was that resistance what they found was that resistance training specifically lowered CRP, C reactive protein, which is a measurement of inflammation.
[24:13] When you go into a poor metabolic state like somebody who has type two diabetes, inflammation and that chronic inflammation makes you more diabetic. It
[24:25] inflammation makes you more diabetic. It becomes like a vicious loop. So this random this metaanalysis had over 2,000 adults in it showed that working muscles when you work your muscle through resistance training, it releases
[24:39] resistance training, it releases something called a mitoine. And mitoines something called a mitoine. And mitoines help to regulate the immune signaling. So building muscle mass over time is linked to a lower baseline of C reactive
[24:55] protein. Okay. Step number five is we are going to protect the time of the day in which you repair the most. Any guesses when that is? guesses when that is? That is when you sleep. So, it's not
[25:10] inflammation, but it's poor stress management and poor sleep. Sleep is how your body brings inflammation down. It is a recovery period. And a consistent
[25:23] nightly routine is although it's really hard, is one of the best tools that you hard, is one of the best tools that you have outside of diet and working out to bring inflammation down. So, I've given you several things on sleep. I want to
[25:38] walk through those here in a mo again because it's that critical. Here are your sleep tips. Stop eating two to three hours before you go to bed. Make
[25:51] sure you're not exposed to blue lights several hours before you go to bed. When you get into your bed, make sure that the bedroom temperature is a few degrees colder than the other rooms you are in. A great hack for that is to take a warm
[26:07] A great hack for that is to take a warm shower and then get into a cold room and so that there's that drop in temperature. Make sure you're taking enough magnesium. Those of you that are stressed out all the time, you're
[26:19] depleting your body of magnesium which is affecting your sleep. Look at things like yoga before you go to bed, yoga nidra before you go to bed. The these things and ashwagandha has brought down cortisol to help people sleep. I've done
[26:34] a ton on this in this on this channel and I want you to understand that sleeping is one of the most powerful tools you have and I also understand that some of you can't sleep. Here are your five do it now action steps. I'm
[26:50] quickly. One, you are getting off the inflammatory foods, gluten, bad oils, refined sugars, all those ultrarocessed foods. Just promise me you'll get off of them. put them in the put in the comments. We'll
[27:04] hold each other accountable so I can be your accountability buddy. Get off the your accountability buddy. Get off the ultrarocessed foods. Number two, get on the omega-3 foods. This is your sardines. Y'all love the sardine fast.
[27:17] This is your salmon. This is your olive oil. This is cod liver oil. I've brought you some of my favorite cod liver oil supplements. I'll put I'll leave them again here in the notes. Number three is you're going to increase muscle so you
[27:31] get those mitoines that start to break down and turn off the immune system. Resistance training is your key. Number four is you're going to prioritize sleep. And if all if you can't do all of those, get yourself on a supplement like
[27:48] turmeric and make sure it has black pepper in it. Make sure you're taking it enough every day. But there are so many ramifications of you helping [music] yourself by using the tools of this video. If you and I were sitting right
[28:02] across it from [music] each other in a consultation, this is what I would be telling you. So try the [music] twoe challenge where you make those changes. put in the comments, just put two challenge so [music] I know how many of
[28:15] challenge so [music] I know how many of you are going to accept my my um my offer for you to [music] heal yourself cuz you are that capable. The world is not here [music] to show you how to heal yourself. They
[28:30] profit from you being sick and I want to teach you how to do otherwise. So, as always, do not give up on yourself. [music] And I hope that helps. If you like this video, you're definitely going to want to check out the next