Podcast Summary
Living a Longer and Better Life through Lifestyle Changes: Focus on improving quality of life through lifestyle changes to prevent and even reverse chronic diseases, consider personal motivation, and address mental health, mindfulness, spirituality, love, relationships, and purpose.
The majority of healthcare costs go towards treating chronic diseases that are largely preventable or even reversible through lifestyle changes. Dean Ornish, a pioneering lifestyle medicine expert, emphasizes that the focus should be on improving quality of life rather than just extending it. He encourages individuals to consider their personal motivation for wanting to live longer and better. Ornish and his wife Anne, who is also highly trained in lifestyle medicine and digital health, have co-authored a new book, "Undo It," which offers a comprehensive approach to living a healthy life, including mental health, mindfulness, spirituality, love, relationships, and purpose. These aspects of well-being are interconnected and necessary for living your best self. Momentous, a company offering top-tier plant-based protein, and On, a leading apparel brand, sponsor the podcast.
Advanced clothing technology and alcohol-free beer innovation: ON Labs creates high-performance, sustainable fabrics. Go Brewing offers healthier, sugar-free beer options. The Ornish team focuses on whole food, plant-based diets and lifestyle changes for optimal health.
Clothing is not just apparel, but technology that can significantly impact performance. ON Labs in Zurich is leading the way in this field with advanced, sustainable fabrics that offer increased energy return and protection. Go Brewing, a new sponsor of the podcast, is revolutionizing the alcohol-free beer industry, providing delicious and healthier alternatives without added sugar or artificial processing. The Ornish team is pioneering lifestyle medicine, focusing on diet, stress management, mindfulness, and relationships to treat and reverse chronic illnesses. In the past, the low-fat diet craze was a popular notion, but it has since been questioned. The Ornish team clarified that their approach goes beyond just fat, focusing on a whole food, plant-based diet and lifestyle changes for optimal health.
The key to optimal health is a whole foods, plant-based diet low in fat and sugar, stress management, moderate exercise, and social support.: A whole foods, plant-based diet low in fat and sugar, stress management, moderate exercise, and social support can significantly improve health and potentially even reverse aging at a cellular level.
A whole foods, plant-based diet that is low in fat and sugar, along with stress management, moderate exercise, and social support, is the key to optimal health. However, despite being told to consume less fat for decades, Americans have been eating more of it, along with more sugar, meat, and calories. This is a major contributor to the obesity and health issues we face today. The idea that low-fat diets don't work is a misconception, as people didn't actually follow the recommended diet. Furthermore, when they did replace fat with something, it was often sugar. The evidence continues to show that an optimal diet is low in both fat and sugar, and predominantly consists of fruits, vegetables, whole grains, legumes, and soy products in their natural forms. This simple lifestyle change has been proven to reverse various diseases, including heart disease, type 2 diabetes, high blood pressure, high cholesterol, and even Alzheimer's disease. The challenges in communicating this message include the constant new trends and diets, such as high-fat diets, that grab people's attention, and the fact that while these diets may help with weight loss, they often don't enhance health in the long run. It's important to remember that these simple lifestyle changes have been proven effective for decades and can significantly improve health and potentially even reverse aging at a cellular level.
High fat, high protein diets may harm heart health: High fat, high animal protein diets, like Atkins, keto, or paleo, can lead to weight loss but may negatively impact heart health through non-traditional risk factors. Opt for plant-based diets for brain health and sexual function improvements.
High fat, high animal protein diets, such as Atkins, keto, or paleo, while they may lead to weight loss and lower blood pressure, can negatively impact cardiovascular health through non-traditional risk factors. These diets can reduce blood flow to the brain and heart, leading to potential long-term health issues. On the other hand, plant-based diets have been shown to improve brain function, increase new brain neuron growth, and enhance sexual health. The recent debate over saturated fat and cholesterol has led to confusion, with some studies suggesting that saturated fat is not as harmful as once believed. However, the consensus from research, including the Harvard Physicians and Nurses Health Study, is that saturated fat and dietary cholesterol intake are linked to increased risk of heart disease and Alzheimer's disease. Animal protein, which is often overlooked in the fat versus carbs debate, has also been found to be inflammatory, contributing to long-term health risks. An optimal diet should be low in both saturated fat and animal protein.
Animal protein's inflammatory effect increases disease risk: Animal protein contributes to chronic inflammation and oxidative stress, increasing the risk of various diseases, while plant-based protein is harmless and protective.
Animal protein, which is inherently inflammatory, contributes to chronic inflammation and oxidative stress in the body. This, in turn, increases the risk of premature death from various diseases, including type 2 diabetes, breast, prostate, and colon cancer. The misconception that saturated fat is the primary culprit for these health issues arises due to inaccurate or skewed data from studies, often caused by people not reporting their diet truthfully. Plant-based protein, on the other hand, is not only harmless but also protective due to the presence of numerous disease-fighting compounds found in plant-based foods. The unifying theory suggests that these lifestyle factors, including diet, stress response, exercise, and social support, impact various diseases through common mechanisms such as chronic inflammation, oxidative stress, and gene expression changes. The animal protein's negative effects on these mechanisms make it harmful, regardless of its association with saturated fat and dietary cholesterol.
Myth-busting Plant-Based Protein: Plant-based sources provide essential amino acids for protein, debunking the myth that animal sources are the only effective option. A well-planned plant-based diet can meet all protein needs.
Protein, which is essential for building and repairing tissues in the body, can be obtained from plant-based sources just as effectively as animal sources. Proteins are made up of amino acids, and there are nine essential amino acids that cannot be synthesized by the body and must be obtained through food. Plant foods are rich in these essential amino acids, and a well-planned plant-based diet can meet all of an individual's protein needs. It's important to challenge common misconceptions and educate people about the sources of protein and the role of amino acids in the body. Additionally, a holistic approach to health, which includes diet, lifestyle, exercise, community, love, and mindfulness, is crucial for overall well-being and disease prevention. Science is about determining the cause-and-effect relationship between variables, but when it comes to lifestyle changes, it's essential to remember that making one change often leads to others, making it challenging to isolate the exact impact of any one factor.
The impact of social support on heart health: Social support, along with a healthy diet, exercise, stress management, contributes to better heart health outcomes. No single habit can reverse heart disease on its own, and each component is directly linked with improvements in heart health. The importance of each factor varies for individuals.
Everything we do impacts our heart health, and it's not just about changing one thing like diet or exercise. A study showed that rabbits who were ignored had 60% more blockages in their arteries than those who were touched, talked to, and loved. This synergy of healthy habits, including a healthy diet, exercise, stress management, and social support, leads to better heart health outcomes. No single habit can reverse heart disease on its own, and each component is directly linked with improvements in heart health. The scientific community looks at average changes, but for individuals, certain factors may be more important. For example, someone who is stressed but eating well may benefit more from stress management, while someone eating poorly but not stressed may benefit more from diet changes. No study has shown that a specific diet, such as paleo or keto, can reverse heart disease. The human body is complex, and these factors work together to impact heart health. In the new book, the author is moving past diet wars and focusing on the synergy of healthy habits for heart health.
Lifestyle Intervention Reversing Various Diseases: A 40-year-old lifestyle intervention shows significant reversal of heart disease, diabetes, cancer, high blood pressure, high cholesterol, obesity, and is being tested for Alzheimer's. It has only good side effects and encourages lasting happiness through spiritual growth.
A lifestyle intervention, which has remained the same for the past 40 years, has shown significant reversal of various diseases including heart disease, diabetes, early stage prostate and breast cancer, high blood pressure, high cholesterol, obesity, and is now being tested for Alzheimer's disease. The speaker, who has dedicated his life to this work, emphasizes that the intervention has only good side effects and encourages readers to try it. He also shares his personal experience of overcoming depression and discovering the importance of lasting happiness through spiritual growth. The speaker's latest venture, Voicing Change Media, aims to foster meaningful exchanges and share thought-provoking content. The speaker's interest in lifestyle medicine was sparked during his college years when he was deeply depressed and felt that nothing could bring lasting happiness. He credits a spiritual teacher for helping him see the value in life and leading him on this path.
The Swami taught that true happiness and health come from within: Practice a plant-based diet, meditation, exercise, and have more love to quiet the mind and body, remember that we already have inner peace and happiness.
True happiness and health come from within and not from external sources. The Swami, who visited the speaker's home when he was an 18-year-old in Dallas, imparted this message during a Satsang session. He emphasized that people often chase after material possessions and external validation, believing that they will bring happiness. However, this pursuit can disturb the inner peace and happiness that we already possess. The Swami suggested practicing a plant-based diet, meditation, exercise, and having more love in one's life to quiet the mind and body and experience this inner peace. He also emphasized that the goal of these practices is not to bring health or peace but to help us remember that we already have them. The ultimate goal is to undo the disturbances that keep us from experiencing our inherent happiness and health.
Achieving Transformative Change Through Diet, Meditation, and Service: Diet, meditation, spiritual practices, and service can lead to a quieter mind and body, empowering individuals to take control of their health and well-being. Meditation can deepen understanding of nonduality and oneness, providing a sense of unity and connection. Yoga aims to make whole and address root causes, not just symptoms.
Transformative change in life can be achieved through a combination of diet, meditation, spiritual practices, and service. These practices help quiet the mind and body, empowering individuals to take responsibility for their health and well-being. Meditation, in particular, can lead to a deeper understanding of nonduality and oneness, providing a sense of unity and connection to something larger. The goal of yoga, which means "to unite," is to make whole and treat the root cause of problems rather than just their symptoms. The speaker's personal journey from struggling reader to top of his class and medical school graduate is a testament to the power of these practices. However, the challenge lies in convincing others to embrace these ideas and make lasting changes.
Challenging conventional wisdom and the power of ideas: Questioning established practices and seeking new ideas can lead to significant personal and healthcare advancements. Finding personal motivation is crucial for making positive lifestyle changes and sustaining them long-term.
The power of ideas and the importance of questioning conventional wisdom can significantly impact one's life and even lead to major healthcare advancements. As shared in the conversation, a doctor's ideas kept an elderly man alive until the age of 99, and the doctor's persistence in challenging established medical practices led to the creation of a new reimbursable healthcare paradigm. Furthermore, the conversation emphasized the significance of finding personal motivation for living a healthier life, as it can serve as a driving force for making positive choices and sustaining long-term lifestyle changes. The doctor's own experience with depression underscores the importance of this concept, as he learned to imbue his choices with meaning and purpose, ultimately leading him to help others do the same.
Finding Meaning and Purpose in Life: Identifying personal values, connecting with meaningful relationships, and reflecting on actions' impact can help us live fulfilling lives and move beyond numbing behaviors.
Finding meaning and purpose in life is essential for overall wellbeing and mental health. Religions and spiritual paths often emphasize dietary guidelines and lifestyle changes, which can seem confusing or even depriving. However, the intrinsic benefit of making these choices goes beyond just the physical aspect. The act of choosing not to do something imbues those choices with meaning and makes them sacred. People who have a strong sense of meaning and purpose, even in dire circumstances, are more likely to survive and thrive. Our modern culture often lacks this sense of connection and community, leading people to turn to maladaptive behaviors as coping mechanisms. To truly live a fulfilling life, it's important to identify personal values, connect with meaningful relationships, and reflect on the impact of our actions on our emotions and growth. Only then can we move beyond numbing behaviors and truly transform our lives.
Exploring deeper emotional and relational needs for true healing and change: Support groups and authentic relationships provide essential connection and community for lasting change and overall well-being, especially for those dealing with addictive behaviors as coping mechanisms.
True healing and change go beyond just addressing surface-level behaviors and require a deeper exploration of the underlying emotional and relational needs. This is particularly important when dealing with addictive behaviors, as these often serve as coping mechanisms for deeper pain or feelings of isolation. Support groups and authentic, caring relationships can help provide the sense of connection and community that is essential for lasting change and overall well-being. These connections can help individuals feel less alone in their struggles and provide a safe space to express and process their emotions, ultimately fostering a more fulfilling and joyful life.
Focusing on comprehensive lifestyle changes for better well-being: Prioritizing self reflection and self awareness leads to deeper relationships and greater happiness through improved physical, mental, and emotional health.
Making comprehensive lifestyle changes, rather than small ones, can lead to significant improvements in both physical and mental well-being. This is due to the dynamic nature of underlying biological mechanisms. The four pillars of the lifestyle - self awareness, physical body, mind, and relationships - are equally important and interconnected. By focusing on self awareness and calming the body and mind, individuals can access their emotions and build deeper, more intimate relationships. This approach of going deeper, rather than wider, allows for a greater level of vulnerability and intimacy, leading to increased happiness and fulfillment. The key is to prioritize self reflection and self awareness, which can then be applied to all areas of life.
Opening the heart for deeper intimacy: Committed relationships allow us to love and accept our partners unconditionally, leading to deeper connection and personal growth.
Committed relationships can provide a sense of safety and security that allows the heart to open wider, leading to deeper intimacy and greater pleasure. This unconditional love and acceptance of a partner reflects our own self-love and integration. To transcend transactional relationships, we must learn to love our partners as they are, just as we would love ourselves. This requires overcoming self-judgment and embracing vulnerability. By approaching relationships with a beginner's mind and trusting the unfolding of experiences, we can find true creativity, eroticism, and happiness. Committed relationships, far from being a ball and chain, can be the crucible for personal growth and deeper connection.
Quiet the mind and body to access inner wisdom: Access inner wisdom for meaningful life choices, using ancient practices like meditation and yoga.
Making meaningful choices in life, even if they involve giving up something, can lead to greater joy and fulfillment. This concept transcends moral or value judgments and is about living a life that is adventurous, exciting, and pleasurable. By quieting the mind and body, we can access our inner wisdom and make choices that align with our true selves. Ancient practices, such as meditation and yoga, are tools for achieving this inner peace and gaining access to our inner teacher. Ultimately, trusting this inner wisdom is our birthright and can lead to a more interconnected and fulfilling life.
Our food choices impact health and planet: Making plant-based food choices benefits individuals and the planet, reducing environmental impact and sparing animal suffering. Empowering individuals to understand the impact of their food dollars can lead to positive changes.
The choices we make about what we eat have a significant impact on both our personal health and the health of the planet. The interconnectedness of our thoughts, feelings, and behaviors reveals that a plant-based diet is not only beneficial for individuals but also reduces the environmental impact caused by livestock consumption and spares animal suffering. Many people feel disenfranchised and lack a sense of agency, but making mindful food choices can imbue those decisions with meaning and sustainability. Empowering individuals to understand the impact of their food dollars can lead to positive changes not only for themselves but also for the planet. As former President Clinton's transformation shows, it's never too late to make a difference.
A radical approach to heart disease prevention and recovery: Up to 99% of type 2 diabetes cases could be prevented through lifestyle changes, and the UCLA program's support and follow-up can help people maintain these changes long-term. A shift towards more preventative, joyful, and sustainable approaches to health is urgently needed due to the high prevalence of heart disease, obesity, and diabetes.
A radical, lifestyle-focused approach to heart disease prevention and recovery, as practiced at UCLA, can be more effective than traditional methods like heart transplants. Dr. Bob Troyhertz, a patient who improved from an 11% ejection fraction after a heart attack to over 30% through the UCLA program, is just one example. However, implementing this approach on a larger scale faces challenges, including resistance from institutions that prioritize invasive procedures and pharmaceuticals over lifestyle changes. The prevalence of heart disease, obesity, and diabetes in the population underscores the urgent need for a shift towards more preventative, joyful, and sustainable approaches to health. The EPIC study shows that up to 93-99% of type 2 diabetes cases could be prevented, and the support and follow-up provided by programs like UCLA's can help people maintain lifestyle changes long-term. Ultimately, reframing the motivation for change from fear of dying to joy of living can make all the difference.
Healthcare Shift: Empowering Patients with Lifestyle Medicine: A new healthcare paradigm focuses on patient agency, lifestyle changes, and community support for chronic disease prevention and reversal, with incentives from insurance and Medicare.
The current healthcare system needs to shift its focus towards incentivizing practices that prioritize patient agency and lifestyle changes to prevent and even reverse chronic diseases. The speaker emphasizes the importance of reimbursement in making this change sustainable. With Medicare coverage and insurance companies on board, a new paradigm of lifestyle medicine is emerging, which includes extended doctor visits, support groups, and various specialists. This approach not only leads to better clinical outcomes and cost savings but also fosters a sense of community among patients, leading to unprecedented levels of adherence. The speaker also highlights the transformative impact of technology in facilitating ongoing support groups and education. Overall, the conversation underscores the potential for a more empowering and effective healthcare system that puts patients at the center.
Lifestyle changes can reduce or eliminate medication needs: Many chronic diseases can be reversed through diet and exercise, empowering individuals and reducing medication reliance.
Many people can reduce or even get off medications they were told they'd need for the rest of their lives by making lifestyle changes, such as diet and exercise. This not only improves their health but also empowers them in other areas of their lives. However, drugs and surgery have their place, especially during a crisis or when lifestyle changes are just beginning to take effect. The pharmaceutical industry may push for medication over lifestyle changes, but for most chronic diseases, the same lifestyle changes can reverse various conditions due to their shared underlying mechanisms. The new evolution in healthcare is genomics and personalized medicine, but for the vast majority of chronic diseases, a one-size-fits-all approach to lifestyle changes is effective. People are more likely to stick to lifestyle changes if they feel free and not restricted by a diet that tells them what they can't have. Instead, focusing on what they can add to their diet, such as more whole, plant-based foods, can lead to better health outcomes.
Shaming and moralizing around food choices can be harmful: Focus on healthier choices without judgment for better health outcomes at any age, and there's hope for prevention and reversal of conditions like Alzheimer's through diet and lifestyle changes.
Shaming and moralizing around food choices and labeling foods as good or bad can lead to harmful emotions like anger, shame, guilt, and humiliation. Instead, focusing on moving towards healthier food choices, without labeling or judging oneself, can lead to better health outcomes at any age. This approach empowers individuals to make their own choices and take control of their health journey. Additionally, there's hope for prevention and even reversal of conditions like Alzheimer's through diet and lifestyle changes, as new clinical studies are being conducted. It's important to remember that progress, not perfection, is the goal.
Study on lifestyle changes for Alzheimer's patients: A study tests if intensive lifestyle changes can reverse Alzheimer's, building on previous research showing they can slow or stop its progression.
A randomized trial is being conducted to study the effects of lifestyle changes on early to moderate Alzheimer's patients, as there are currently no effective drugs for preventing or treating the disease. The study, led by Dean Ornish, will divide participants into two groups, one receiving the lifestyle intervention and the other not, and test both groups before and after a 4-month period. The protocol is based on the lifestyle changes outlined in Ornish's new book, which distills decades of research into a simple, unifying theory about the power of these lifestyle changes in preventing and reversing various diseases. The Mediterranean diet is an improvement over typical diets, but it is not an optimal one. The study aims to show that a more intensive intervention can potentially reverse Alzheimer's, as less intensive interventions have already been shown to slow or stop its progression.
Mediterranean diet vs. low fat diet: No significant difference in cardiovascular outcomes: While the Mediterranean diet has benefits, a whole foods, plant-based diet with stress management, exercise, and social support reverses disease, and there's no evidence grass-fed beef is healthier than regular beef.
The PREDIMED study, which compared a Mediterranean diet to a low fat diet, did not show significant differences in cardiovascular mortality or events between the two groups. However, the Mediterranean diet did result in a reduction in stroke rate due to the consumption of omega-3 rich foods like fatty fish. While the Mediterranean diet has its benefits, a whole foods, plant-based diet that is low in fat and sugar, combined with stress management, exercise, and social support, has been shown to reverse disease. Contrary to claims, there is no evidence that grass-fed beef is healthier than regular beef, and consuming beef, even if it's grass-fed and organic, is not beneficial for one's health. It's important to be aware of misinformation and to fact-check claims made in diet debates. Studies can be presented in various ways, and it's crucial to ensure accuracy.
The oversimplification of nutrition debates: Understand that a healthy diet involves reducing both sugar and fat intake, adopting a plant-based diet, reducing stress, and increasing love and positive emotions.
The debate around nutrition, particularly the role of carbs versus fat, is often oversimplified and misrepresented in the media. While both macronutrients are important, the idea that fat is good and carbs are bad is a misconception. Moreover, protein from animal sources also plays a role in body fat storage. The journalistic culture's focus on clickbait headlines and the search for a magic bullet diet exacerbates the confusion. For instance, a study in the British Medical Journal that found saturated fat was not related to heart disease, diabetes, or all-cause mortality made headlines around the world, but the raw data showed otherwise. The problem is that people tend to rely on abstracts and not read the full studies. This misinformation can have serious consequences, as it can lead people to make unhealthy choices based on false information. Instead, it's essential to be clear about the facts and understand that a healthy diet involves reducing both sugar and fat intake, as well as adopting a plant-based diet, reducing stress, and increasing love and positive emotions.
Simple lifestyle changes for better health: Stress management, healthy eating, and regular exercise can significantly improve health and even reverse diseases.
Simple lifestyle changes, such as stress management, healthy eating, and regular exercise, can significantly improve health and even reverse diseases. These changes may seem daunting at first, but they can become essential parts of one's routine and identity. The body has a remarkable capacity to heal quickly when the underlying causes of illness are addressed. While some may face challenges in implementing these changes with the support of their healthcare providers, they can take matters into their own hands by becoming educators for their doctors and seeking out resources like lifestyle medicine clinics and online information. The Ornish Lifestyle Medicine website, ornish.com, offers free information and a site directory to help individuals find resources and support in their area. The power of these simple, low-tech interventions has been proven through decades of research and high-tech scientific measures.
New community platform for 'Undo It' book supports lifestyle goals: The new platform offers accountability, community, and fun for individuals pursuing lifestyle goals, with matching for like-minded individuals to achieve them together.
The new community platform associated with the book "Undo It" aims to provide a direct-to-consumer support system for individuals pursuing lifestyle goals. This platform will offer accountability, fun, and a sense of community, matching users with like-minded individuals to achieve their goals together. Despite some challenges during the writing process, the authors found that collaborating on the book deepened their connection and led to personal growth. If they found themselves in a parallel universe as Surgeon General, they would advocate for policies addressing the root causes of health issues, such as making healthy food affordable and accessible to all.
Reducing healthcare costs through systemic changes and lifestyle interventions: Addressing the root causes of chronic diseases through systemic changes and lifestyle interventions can significantly reduce healthcare costs and improve overall health. This includes working with legislators and integrating nutrition, physical activity, stress management, and support groups into education and work environments.
Addressing the root causes of chronic diseases through systemic changes and lifestyle interventions can significantly reduce healthcare costs and improve overall health. From a top-down approach, this includes working with legislators to subsidize healthy foods and expand lifestyle medicine programs. From a bottom-up approach, integrating nutrition, physical activity, stress management, and support groups into education and work environments can set people up for success from a young age. Despite the challenges, such as industry pushback and the need for educational system reform, there is reason for optimism as research continues to show the benefits of lifestyle changes in preventing and reversing chronic diseases. Ultimately, progress will come from a dedicated and organized group of individuals committed to making a difference.
Empowering Individuals to Spread Health Messages: Individuals can make a difference in spreading health messages beyond traditional media, through self-publishing, podcasting, and blogging. Identify your personal reason for wanting to live longer and better to start improving your health in 2019.
Individuals have the power to spread health messages and make a difference outside of traditional media, which can be influenced by pharmaceutical companies and other industries. Dr. Dean Ornish and Anne Ornish emphasized the importance of self-publishing, podcasting, and blogging to get their message out and reach a larger audience. They encouraged listeners to pre-order their upcoming book "Undo It" to help it reach the bestseller list and increase awareness. The starting point for anyone looking to improve their health is to identify their personal reason for wanting to live longer and better. The conversation served as inspiration and provided tools for listeners to make 2019 their healthiest year yet. Listeners can connect with Dr. Dean Ornish on Twitter and Instagram (@deanornishmd) and Anne Ornish on Instagram (@ann\_ornish). The new gift cards for the plant power meal planner make great holiday gifts, and supporting the show through subscriptions, reviews, and donations also helps. Tune in for the annual recap of 2018 on the Rich Roll Podcast.
