ZOE Science & Nutrition

How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto

Feb 27, 2025

Dr. Tamiko Katsumoto, a Clinical Associate Professor at Stanford, breaks down the complexities of arthritis, affecting millions globally. She discusses how chronic inflammation drives both osteoarthritis and rheumatoid arthritis, urging a rethink of diet's role. Discover how a plant-based, anti-inflammatory diet can significantly reduce symptoms. Tamiko highlights innovative strategies for managing joint health and explains the impacts of modern diets on inflammation. Her research suggests healing starts with smarter food choices.

01:06:57

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Dr. Tamiko Katsumoto

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Quick takeaways

Understanding the difference between osteoarthritis and rheumatoid arthritis highlights the role of inflammation and immune response in joint health.

Dietary changes, particularly adopting a whole food plant-based diet, can significantly alleviate arthritis symptoms and enhance quality of life.

Incorporating anti-inflammatory foods, such as fruits, vegetables, and whole grains, can help manage chronic inflammation associated with arthritis.

Deep dives

Impact of Diet on Chronic Inflammation

Modern diets are significantly impacting health through chronic inflammation, which poses risks for diseases like arthritis and cancer. Current research indicates that excessive consumption of ultra-processed foods, which comprise around 60% of caloric intake, can lead to increased inflammation levels in the body. This state of inflammation is linked not only to joint pain but also to a range of serious health conditions, including heart disease. Given the connection between diet, inflammation, and disease, it is crucial to consider dietary changes to promote overall health and possibly reverse symptoms.

Intro

2min

Understanding Arthritis: Connections to Diet and Inflammation

15min

Understanding Inflammation and Its Impact on Arthritis

4min

Diet's Transformative Role in Arthritis Management

20min

Healing Through Nutrition

13min

Reevaluating Protein and Embracing Fiber

5min

Transforming Health: The Impact of Diet on Inflammation and Arthritis

6min

Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?

In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse.

Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference.

If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health.

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Timecodes

00:00 Can you reverse arthritis?

03:35 What is arthritis?

05:10 How joints work

06:49 Signs of arthritis

11:31 Osteoarthritis explained

12:29 Rheumatoid arthritis explained

14:09 New treatments