556: Use This Diet & Nutrition Guide to End Inflammation & Live Longer | Dr. Steven Gundry
Aug 31, 2023
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Dr. Steven Gundry, one of the world’s top cardiothoracic surgeons and a pioneer in nutrition, discusses the top vegetables for your diet, his thoughts on the carnivore diet, the problem with cast iron skillets, the concept of mitochondrial uncoupling, and the benefits of time-restricted eating. He also talks about electrolyte drink mix, lectins and the microbiome, the importance of cruciferous vegetables, and the significance of vitamin D, vitamin C, and polyphenols for overall health.
MCT oil can produce ketones even for those not yet metabolically flexible; goat and sheep milk products are alternative sources.
Inflammation, fatigue, and autoimmune diseases can be caused by leaky gut; healing the gut improves overall health.
Deep dives
The Benefits of Uncoupling Mitochondria
Uncoupling mitochondria is a process where mitochondria throw out protons through emergency exits or pop-off valves to protect themselves from damage. This process allows mitochondria to waste energy, generate heat, repair themselves, and make more mitochondria. Ketones play a crucial role in signaling mitochondria to uncouple, leading to these benefits. Studies have shown that low-carb ketogenic diets can increase metabolic rates and enhance weight loss by promoting uncoupling. Additionally, uncoupling is associated with improved longevity and better overall health. Melatonin and glutathione are the only two mitochondrial antioxidants involved in this process, and they help protect mitochondria and promote repair. Achieving metabolic flexibility and incorporating time-restricted eating can further enhance the benefits of uncoupling mitochondria.
The Role of Ketones in the Body
Ketones serve as a backup fuel source for the brain when glucose is limited, such as during periods of starvation or fasting. They are released into the circulation and can be used by neurons to produce energy. However, ketones are not the ultimate super fuel as previously thought. While they have some benefits, such as providing emergency fuel for the brain, their role as an efficient fat burner is questionable. Studies have shown that ketones do not significantly increase metabolic efficiency and performance. Instead, their main role is to signal mitochondria to uncouple and engage in repair processes.
Benefits of Time-Restricted Eating and Circadian Rhythm
Time-restricted eating, where eating is limited to specific windows of time each day, has been associated with numerous health benefits. Studies have shown that controlling the timing of food intake can enhance metabolic flexibility, improve weight management, promote repair processes in mitochondria, and even impact longevity. By incorporating time-controlled eating, such as fasting for at least 12 hours or following a specific daily eating window, individuals can optimize their metabolism, energy production, and overall health. Achieving an appropriate circadian rhythm and aligning food intake with natural sleep-wake cycles can further enhance these benefits.
MCT oil: a tool to produce ketones
MCT oil can be used as a tool to produce ketones, even for individuals who are not yet metabolically flexible. Unlike other fats, MCTs are absorbed directly from the intestines and go straight to the liver, where they are converted into ketones. This allows individuals to generate ketones even if they have insulin resistance or high insulin levels. MCT oil can be consumed throughout the day and can be particularly beneficial for individuals who experience discomfort with liquid MCT oil, as powdered MCT oil is often better tolerated. Goat and sheep milk products, which are naturally high in MCTs, can also be a good option to incorporate them into the diet.
Adding MCT oil and goat/sheep milk products to improve energy levels
Incorporating MCT oil into the diet can help improve energy levels, particularly for individuals who are metabolically inflexible and struggle to release free fatty acids from fat stores. MCT oil can be added to coffee or tea without breaking a fast and can be spread out throughout the day for multiple ketone-generating benefits. Goat and sheep milk products are another alternative source of MCTs that can provide energy and improve ketone production. These options can be particularly beneficial for individuals dealing with fatigue and malaise.
Rising prevalence of fatigue and autoimmune diseases
Fatigue, malaise, and autoimmune diseases have become increasingly prevalent in recent years. More individuals are experiencing chronic fatigue, brain fog, and autoimmune conditions at younger ages. Autoimmune diseases, in particular, are associated with fatigue and tiredness. The prevalence of autoimmune diseases, such as Hashimoto's thyroiditis and rheumatoid arthritis, has significantly increased, while these conditions were once considered rare. This rising epidemic of fatigue and autoimmune diseases calls for attention and effective solutions to address the underlying causes.
Leaky Gut and Chronic Diseases
One of the major causes of chronic diseases, including autoimmune diseases, is leaky gut. Leaky gut refers to the condition in which the lining of the gut becomes more permeable, allowing undigested food particles, bacteria, and other substances to leak into the bloodstream. This triggers an immune response and leads to inflammation throughout the body. The immune system diverts energy from muscles and the brain to fight the particles, resulting in fatigue and decreased overall energy levels. Leaky gut can be caused by factors like poor diet and food sensitivities. Taking steps to heal and support the gut, such as avoiding trigger foods and promoting a diverse microbiome, can help reduce inflammation and improve overall health.
The Impact of Lectins and LPS
Lectins and lipopolysaccharides (LPS) are two major offenders that contribute to health issues. Lectins are sticky proteins found in many plant-based foods that are designed to create leaky gut and trigger an immune response. Gluten, found in wheat and other grains, is a type of lectin and can cause leaky gut. LPS, on the other hand, are bacterial cell walls that can enter the bloodstream through a leaky gut. The immune system recognizes LPS as a threat and creates inflammation in response. Both lectins and LPS contribute to chronic inflammation and can impact overall health. Avoiding or minimizing lectin-rich foods, practicing proper food preparation methods like soaking and fermenting, and promoting a diverse microbiome can help reduce the negative impact of lectins and LPS on the body.
Polyphenols as Mitochondrial Uncouplers
Polyphenols are compounds produced by plants to protect their mitochondria from damage. When consumed, polyphenols provide prebiotic fiber for the gut microbiome, which converts them into absorbable compounds. These compounds then uncouple mitochondria, promoting their function and protecting them from damage. Polyphenols can be obtained from various sources, including tea, turmeric, coffee, and spices like black pepper, cinnamon, and ginger.
Other Strategies for Uncoupling Mitochondria
In addition to polyphenols, there are various other strategies for uncoupling mitochondria. These include fasting or restricting the eating window to about six to eight hours a day, saunas and heat therapy, cold exposure, red light therapy, and certain lifestyle habits such as consuming MCT oil and eating a low-carbohydrate ketogenic diet. These practices promote the generation of heat shock proteins, short-chain fatty acids, and gas omessengers, all of which uncouple mitochondria and improve their function.
Today you’re getting a deep dive with Dr. Steven Gundry (IG: @drstevengundry)!
Dr. Gundry is one of the world’s top cardiothoracic surgeons and a pioneer in nutrition. He is the author of many New York Times bestselling books.
He is the founder of Gundry MD, a line of wellness products & supplements and he hosts the top-rated health show, The Dr. Gundry Podcast.
On today’s episode, you’ll learn about: the top vegetables to include in your diet, Dr. Gundry’s thoughts on the carnivore diet, the problem with cast iron skillets, what is mitochondrial uncoupling?, we’ve gotten melatonin all wrong!, why Dr. Gundry chooses to eat within a 2-hour eating window & so much more!
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