Podcast Summary
Discovering the health risks of a low carb diet: Personal experiences and scientific research highlight the importance of considering long-term health implications when choosing a diet, as a low carb diet may raise lipid panel despite weight loss.
While people may turn to specific diets like low carb or keto for quick results, it's important to consider the long-term health implications. Doctor Gemma Newman, a UK-based plant-powered doctor, shares her personal experience of trying a low carb diet and discovering her lipid panel was significantly raised, despite losing weight. She emphasizes the importance of sharing information based on both personal experience and scientific research to help individuals make informed decisions. As she reflects on her own journey, she encourages a compassionate approach towards those trying diets for desired outcomes, while also emphasizing the significance of understanding potential health risks.
Innovation in Sustainable and Protective Products: Swiss companies like On and Go Brewing innovate in creating sustainable, energy-efficient, and protective products, offering healthier alternatives like alcohol-free beers and plant-based running gear.
Swiss innovation is leading the way in creating sustainable, energy-efficient, and protective products, like On's running gear and Go Brewing's alcohol-free beers. The latter is especially noteworthy for those who enjoy beer but prefer a healthier, alcohol-free alternative. Go Brewing's founder, Joe, was inspired by Rich Roll's podcast and the health benefits of a plant-based diet, which led him to start his company. Gemma, a skeptical doctor, was initially opposed to her husband's plant-based lifestyle change but was ultimately convinced by the impressive health transformations she witnessed. The plant-based lifestyle is gaining traction in the UK, with some areas of medicine embracing it, but the perception is still mixed. Overall, these stories illustrate the power of innovation, personal transformation, and the potential benefits of plant-based choices for health and the environment. To explore more, visit on.com/richroll and use code richroll10 for a discount on On products, and gobrewing.com for a discount on Go Brewing's alcohol-free beers.
Focus on whole foods for good health: Whole foods like fruits, vegetables, whole grains, beans, lentils, chickpeas, oats, herbs, and spices are essential for good health. Avoid ultra-processed foods for better health outcomes, especially for those on limited budgets and in food deserts.
The consumption of ultra-processed foods in the UK and potentially other countries is a major concern, with only 8% of the population meeting the recommended intake of fruit and vegetables. Ultra-processed foods include packaged cakes, breads, ready meals, and snacks. These foods contribute to health issues, particularly for those in lower socioeconomic situations. The consensus among health professionals is that whole foods, including fruits, vegetables, whole grains, beans, lentils, chickpeas, oats, herbs, and spices, are essential for good health. General practitioner and advisory board member for Plant Based Health Professionals UK emphasizes the importance of focusing on this core message, rather than getting bogged down in diet wars between low carbers, paleos, ketos, and other dietary approaches. This message is particularly relevant for those on limited budgets and in food deserts, where access to fresh produce is limited. Knowing how to cook and preparing meals centered around these whole foods can be an effective solution for improving health and reducing reliance on ultra-processed foods.
From Neglecting Her Own Health to Promoting Plant-Based Eating: A doctor's personal struggle with health issues led her to discover the benefits of plant-based eating and inspired her to share this knowledge with others
Dr. Gemma Newman's personal journey into lifestyle medicine began when she realized she wasn't practicing what she preached. Despite her desire to help people, she neglected her own health during medical school and ended up becoming obese with high blood pressure and cholesterol. Her first attempt at improving her health was through a low-carb diet and exercise, but she was still faced with health issues. It was her husband's decision to adopt a plant-based diet that piqued her interest, leading her to conduct her own research and discovery of the evidence-based benefits of plant-based eating. She felt shocked and a bit foolish that she hadn't learned about this during her medical training and felt compelled to share this knowledge with others.
Personal experience leading to scientific discovery: Personal experiences can inspire scientific exploration and validate findings, leading to improved health outcomes for individuals and their families.
Personal experience can be a powerful motivator for exploring the scientific evidence behind a potential health intervention. In this case, a man discovered that a plant-based diet helped him normalize his lipid profiles despite exercising less and having two children, leading him to investigate the research and find a combination of mechanistic data and epidemiological evidence supporting the benefits of plant-based diets. This evidence not only validated his personal experience but also allowed him to confidently share the information with his family and patients, resulting in noticeable improvements in their health. This experience highlights the importance of considering both personal experiences and scientific evidence when evaluating potential health interventions.
The power of desperation and willingness in driving lifestyle changes: Desperation and willingness are crucial factors in making significant lifestyle changes for better health. Doctors can plant seeds of information and wait for patients to become ready, but ultimately, the desire to change is self-generated.
Desperation and willingness go hand in hand when it comes to making significant lifestyle changes for better health. The story shared highlights how a patient's drastic change to a whole food plant-based diet led to a remarkable improvement in his blood pressure readings, which rekindled the doctor's confidence in the power of this approach. However, not all patients come with the same level of urgency. In such cases, doctors can plant seeds of information and wait for the patient to become ready to make the change. The doctor's experience with another patient illustrates this, where she provided information on a plant-based diet and its benefits for hormonal regulation and mood enhancement, but the patient only tried it when she became desperate. Ultimately, willingness to change is a self-generated emotion, and no amount of external persuasion can force it upon someone.
Holistic Approach to Health: Small Interactions Can Lead to Transformative Results: Dr. X advocates for a holistic approach to health, focusing on plant-based nutrition, stress reduction, and community building. Addressing underlying causes of stress, like poor nutrition and lack of purpose, can lead to improved health outcomes.
Every person is on their unique journey towards making positive changes in their lives, and small conversations or interactions can have a significant impact. For healthcare professionals like Dr. X, these interactions can lead to transformative results for their patients. Dr. X's personal experiences and the successes she's seen in her practice have made her a strong advocate for a holistic approach to health, focusing on plant-based nutrition, stress reduction, and community building. While her peers have been generally supportive, there are mixed reactions in the wider medical community. The root cause of many chronic diseases, according to Dr. X, is a stress response, which can manifest in various ways such as heart disease, cancer, diabetes, and hormonal imbalances. She emphasizes the importance of addressing the underlying causes of stress, including poor nutrition, lack of purpose, and sense of community. Dr. X's approach aligns with the philosophy of organizations like the British Society of Lifestyle Medicine and the American College of Lifestyle Medicine, which prioritize a general plant-based nutrition approach. Overall, Dr. X's message is that true health requires a holistic approach, addressing not just diet and nutrition, but also stress, community, and purpose.
Focusing on the acronym 'Gloves' for better health: Gratitude, Love, Organic produce, Veggies, Exercise, and Sleep: Incorporating gratitude, self-love, organic produce, veggies, exercise, and sleep into daily life can significantly improve overall well-being and reduce disease risk.
When working with individuals dealing with various health issues, focusing on the acronym "Gloves" can be helpful. Gloves stands for Gratitude, Love, Organic produce, Veggies, Exercise, and Sleep. By incorporating these elements into their lives, individuals can improve their overall well-being. Gratitude can change one's physiology and disease risk, as shown in a study where practicing gratitude exercises led to a significant drop in cortisol and a rise in immunoglobulins. Love encompasses self-love, love for others, and finding meaning and purpose in life, which can activate the autonomic nervous system and promote well-being. Organic produce is important for reducing pesticide and antibiotic exposure, especially for those focusing on gut health. Veggies, including fruits, are a cornerstone for health, with studies suggesting that consuming 7 or more servings a day can reduce mortality by around 42%. Exercise is essential for maintaining a healthy body, and Sleep is crucial for recovery and overall health. By focusing on these aspects, individuals can make significant strides towards improving their health and well-being.
Understanding Insulin Resistance: Insulin resistance is caused by cells not recognizing insulin, preventing glucose entry. Improve insulin sensitivity by reducing saturated fats and junk food.
High blood sugar is a symptom, not the cause, of insulin resistance. Insulin resistance occurs when the insulin your body produces can't be recognized by cells, leaving glucose molecules unable to enter cells for energy. This can be improved by reducing saturated fats and junk food from your diet, allowing glucose to enter cells more easily and increasing insulin sensitivity. It's important to remember that the Internet has made information readily available, leading to a proliferation of dietary opinions and confusion. As a healthcare professional, it's crucial to approach these discussions with positivity and compassion, sharing accurate information to help individuals make informed decisions for their long-term health.
A plant-based diet improved a patient's multiple health issues: A plant-based diet can help manage chronic pain, reverse diseases like prostate cancer, reduce dependency on medications, and improve overall health.
A plant-based approach to nutrition can significantly improve the quality of life for patients dealing with multiple health issues. I once had a patient in his fifties who was diagnosed with prostate cancer and was severely depressed, dealing with chronic pain, arthritis, high cholesterol, high blood pressure, and was on eight different medications. Despite numerous visits to doctors, he was desperate for relief. After our first consultation, I suggested a plant-based diet as a potential solution for his pain and other health issues. He was skeptical but willing to try. Several months later, he returned with a huge smile on his face, reporting that his pain had disappeared, he had stopped all his medications, and even his prostate cancer had reversed. His blood pressure, lipid profiles, and PSA results were all normal. This experience reaffirmed my belief that doctors have the power to make a significant impact on their patients' lives by expanding their toolbox to include plant-based nutrition.
Healthcare System's Impact on Healthcare Professionals: Despite good intentions, healthcare system's limitations lead to quick diagnoses and prescriptions, wearing down professionals. Holistic approaches like functional medicine face challenges, but accountability and regular check-ins can promote long-term adaptability. Accessibility and affordability remain significant barriers.
The healthcare system can wear down healthcare professionals, despite their good intentions to help patients. This systemic issue includes limited time spent with patients and a focus on quick diagnoses and prescriptions. Functional medicine aims to provide a more holistic approach, considering various aspects of a patient's life, but it can be challenging to implement this within the existing structure. The key to promoting long-term adaptability is accountability, which can be achieved through regular check-ins and support. However, accessibility and affordability remain significant barriers, especially in systems without the necessary resources or insurance coverage. Ultimately, the goal is to make simple, effective health improvements accessible to everyone, regardless of financial situation.
Shift towards plant-based diets and regenerative agriculture: Educate yourself about whole food, plant-based eating and its importance for health and environment. Promote plant-based diets and reduce sources of antibiotics, pesticides, and toxins. Trusted sources and experts like Dr. Newman can help navigate the information.
The current rates of chronic diseases require a significant shift towards plant-based diets and regenerative agriculture for both individual health and environmental sustainability. The Western medical system may not be able to keep up with this demand, making it essential for individuals to educate themselves about whole food, plant-based eating and where their food comes from. While not everyone may fully adopt a vegan lifestyle, promoting plant-based diets and reducing sources of antibiotics, pesticides, and toxins is crucial. The London area and the UK as a whole are seeing a growing community and momentum in this movement. However, with numerous health experts and professionals advocating different dietary approaches, it can be challenging for individuals to navigate the information. It's essential to rely on trusted sources and experts like Dr. Newman to provide guidance and separate fact from fiction.
Plant-based diet for microbial health and overall wellbeing: Plant-based diet reverses heart disease, benefits cancer patients, and supports microbial health. Some individuals may struggle with tolerance due to gastrointestinal issues, requiring empathetic and compassionate approaches to gut healing through methods like quercetin supplementation, gradual FODMAP reintroduction, and addressing root causes.
A plant-based diet, which has been proven to reverse heart disease and benefit people with various cancers, is key for microbial health and overall wellbeing. However, some individuals may struggle to tolerate plant-based foods due to gastrointestinal issues like small intestinal bacterial overgrowth or leaky gut. In such cases, it's essential to approach patients with empathy and compassion, focusing on gut healing through methods like quercetin supplementation, gradual FODMAP reintroduction, and addressing the root cause of their issues. The initial improvement some people experience on diets like the ketogenic diet may be due to mitochondrial regeneration, which can also be achieved through various means, including high-intensity interval training, intermittent fasting, and cold plunges, without the need for a high meat consumption. Regarding the controversy surrounding soy and its connection to estrogen production, soy has been shown to improve menopausal symptoms by binding preferentially to the beta estrogen receptors, which are beneficial for bone health. Concerns about phytoestrogens should be balanced with other factors, such as the presence of mammalian estrogens in milk and the potency of phytoestrogens in beer. Ultimately, a plant-based diet, tailored to individual needs and circumstances, offers numerous health benefits and should be the foundation of a healthy lifestyle.
Effective diet for managing IBDs: Focus on gut healing first: Plant-based diet can help manage IBDs, but focus on gut healing first, including rest, tight junction sealing, and eventually transitioning to a whole food plant-based diet. Pay extra attention to B12 intake from unwashed veggies, untreated water, or supplements.
A plant-based diet can be effective for managing inflammatory bowel diseases like ulcerative colitis and Crohn's, but it's important to focus on gut healing first. This may involve giving the gut a rest, sealing up tight junctions, and eventually transitioning to a whole food plant-based diet for long-term health. However, individuals with these conditions may need to pay extra attention to their B12 intake, as it can be more challenging to obtain from a plant-based diet, especially if one has poor gut health or lives in a sterile environment. B12 is essential for breaking down homocysteine, an inflammatory protein, and can be obtained through unwashed vegetables, untreated water, or supplements. Additionally, those consuming a lot of farmed animals may be getting their B12 from the animals themselves, which have been supplemented. It's important to note that healing from inflammatory bowel diseases is a long-term process, and individuals should consult with healthcare professionals for personalized advice.
Checking B12 levels for adults over 50: Regardless of diet, adults over 50 should get their B12 levels checked. Plant-based diets may lack this essential vitamin, but methylcobalamin supplements have higher bioavailability. For most, B12 shots are unnecessary.
Anyone over the age of 50, regardless of their diet, should consider getting their B12 levels checked to ensure they're optimal. A plant-based diet, which is one of the most nutrient-dense ways of eating, can lack this essential vitamin. There are two types of commercially available B12 supplements: methylcobalamin and cobalamin. Methylcobalamin is preferred due to its higher bioavailability. Regarding B12 shots, they may be necessary for those with gut issues, malabsorption issues, or methylation issues, but for most individuals, they're not essential. When it comes to introducing a plant-based diet to children, honesty and giving them autonomy in their food choices can be effective. One parent shared her experience of having a conversation with her young son about where meat comes from, which led him to make the decision to stop eating animals. While it can be a challenge to transition children to a plant-based diet, especially if they're accustomed to certain foods, open and honest communication can help facilitate the process.
Teaching kids to cook plant-based meals: Involving children in making plant-based meals can lead to better health outcomes and a successful transition to a plant-based diet for them. Plant-based kids are generally healthier, and pregnant women following a plant-based diet can ensure adequate nutrition with supplements and a well-planned diet.
Involving children in making plant-based meals at home can help make the transition to a plant-based diet more enjoyable and successful for them. Research shows that plant-based children are generally healthier than their omnivorous counterparts, with fewer chronic infections and allergies, and a lower risk of heart disease and cancer in the long term. While pregnant women following a plant-based diet may need to pay extra attention to their iodine intake, they are already avoiding many foods that are discouraged during pregnancy, such as fish with high levels of pollutants and eggs and dairy products with potential foodborne illness risks. A general supplement, including iodine and EPA DHA, and algae oil supplementation, along with a well-planned plant-based diet, can ensure adequate nutrition for both mother and baby.
Modern dairy farming methods and health concerns: Focus on calcium sources from plants and weight-bearing exercises, avoid potential health risks from milk with hormones and antibiotics, consider iodine from nori or supplements.
While dairy can be a source of iodine, there are concerns about the health implications of consuming it, especially milk. The production methods used in modern dairy farming can lead to antibiotics and hormones in the milk, which can have negative health effects. Milk consumption has not been shown to increase bone mineral density, and there are links to increased cancer risk and premature aging. Instead, focus on getting calcium from green leafy vegetables, seeds and nuts, and engage in weight-bearing exercises for bone health. If you're concerned about iodine intake, consider other sources like organic fruits and vegetables or iodine supplements, or try nori sheets as a snack. It's important to be informed and make an educated decision based on the data and potential mechanisms of harm.
Optimizing Bone Health with a Plant-Based Diet and Vitamin D: A plant-based diet rich in seeds, dried fruits, leafy greens, and proper vitamin D intake, along with habits like getting outside, loading up on veggies, staying active, getting enough sleep, and reducing blue light exposure, can lead to improved bone health and overall wellness.
A plant-based diet rich in seeds, dried fruits, and leafy greens, along with proper vitamin D intake, is essential for optimal bone health. While we can make some vitamin D through sunlight exposure, many people are deficient due to reduced sun exposure in modern lifestyles. A supplement may be necessary to ensure adequate levels. Additionally, focusing on the acronym GLOVES can help improve overall health: getting outside for exercise and nature exposure, loading up on organic veggies, staying active, getting a good night's sleep, and reducing blue light exposure in the evenings. These habits, combined with a plant-based diet, can lead to significant health improvements. The speaker shared her personal experience of being diagnosed with Hashimoto's hypothyroidism and reversing her condition through a plant-based diet and proper vitamin D intake.
Natural sugar in fruits is different from refined sugar: Consuming fruits with essential nutrients and fiber regulates sugar absorption and prevents overconsumption, while a plant-based diet can improve testosterone levels and prevent hormonal imbalances.
While sugar, specifically refined sugar, can have negative effects on the brain and body, consuming sugar in its whole natural form, like from fruits, is different. Fruits provide essential nutrients and fiber that help regulate sugar absorption and prevent overconsumption. However, for individuals with insulin resistance or related conditions, smoothies and juicing heavy in fruit may not be the best choice due to the fast sugar rush. A plant-based diet, in general, has been linked to better testosterone levels in men, and a study even showed that young men who consumed a bean-based burrito had firmer and more frequent erections than those who consumed a meat-based burrito. Additionally, a whole food plant-based diet helps prevent the overuse of hormones already in the system by providing sufficient dietary fiber, which can aid in the prevention of hormonal imbalances.
Plant-based diet's impact on mental health: A plant-based diet can improve mental health, reduce dementia risk, and help treat depression, due to gut health, inflammation, and oxidative stress mechanisms. Sunlight exposure is best for vitamin D, but sunblock prevents its production.
A plant-based diet can have positive effects on mental health and may help reduce the risk of dementia. This is due to multiple mechanisms, including gut health and the potential disruption of tight junctions allowing LPS from gut bacterial cell membranes into the bloodstream, leading to inflammation and oxidative stress. A plant-based diet can also help in treating depression, as shown in studies like the Smiles Trial, which found a third remission rate in people with mild to moderate depression in the intervention group with the plant-based diet. However, it's important to note that a plant-based diet is not the only factor in maintaining good mental health and reducing dementia risk. Other factors, such as getting enough sleep and staying active, are also crucial. As for vitamin D, sensible sunlight exposure is the best solution for obtaining it, but wearing sunblock will prevent the production of vitamin D from the sun. There have also been studies on the effects of a plant-based diet on mental health and mood disorders, with positive results.
Plant-based diet leads to improvements in physical and mental health: A plant-based diet can lead to weight loss, improved liver profiles, better diabetes management, enhanced mental health, increased productivity, and overall well-being. It supports beneficial gut microbes and promotes long-term mental and physical health through organic fruits and veggies and intermittent fasting.
Adopting a plant-based diet can lead to significant improvements in both physical and mental health. This was observed in a study where individuals who were educated about plant-based diets and monitored their cholesterol, weight, and well-being scores experienced reductions in weight, improved liver profiles, and better management of diabetes. Additionally, they reported enhancements in mental health, productivity, and overall well-being. The benefits of a plant-based diet extend to the gut microbiome, as it provides the necessary short-chain fatty acids for microbes to produce serotonin and modulate dopamine levels, crucial for mental health. A fruit and veg-rich diet, particularly organic, is essential for optimal mental health. Furthermore, intermittent fasting has been linked to increased brain plasticity and improved impulse control, contributing to better mental health outcomes. Overall, maintaining a varied, healthy, organic plant-based diet is the most effective way to support beneficial gut microbes and promote long-term mental and physical well-being.
Impact of Antibiotics on Gut Health and Restoring Balance: Consider consuming fruits, vegetables, and organic foods to restore gut health and increase fiber intake. Simple swaps like incorporating seeds and nut butters can help. Resources like the plantpowereddoctor website and Instagram account offer helpful advice and recipes.
Antibiotic use can negatively impact beneficial microbes in the gut, making it important to consider restoring gut health through various means. While probiotics can be helpful, the majority of products available are limited in their strains and long-term use can reduce microbial diversity. Instead, focusing on consuming fruits, vegetables, and organic foods can help restore gut health and increase fiber intake. When starting to make dietary changes, it's important to find motivation and make simple swaps, such as incorporating seeds and nut butters into meals. For those looking for more information, resources like the plantpowereddoctor website and Instagram account can provide helpful recipes and advice. While what we eat is just one aspect of overall health, making healthy, predominantly plant-based choices can lead to improved clarity and understanding of other health-related issues. Despite the importance of protein in a balanced diet, it's worth noting that it was not mentioned extensively in the discussion as the focus was primarily on gut health.
Animal protein comes with added health risks: Animal protein releases carcinogenic compounds, causes inflammation, and increases risk of heart disease, kidney failure, and heart failure. Plant protein provides added health benefits with phytonutrients, antioxidants, and fiber.
While it's possible to meet protein needs with a plant-based diet, animal protein comes with additional health risks. Cooked animal protein releases carcinogenic compounds like heterocyclic amines and advanced glycation end products. Heme iron in animal protein oxidizes more readily in the body, leading to inflammation. Gut microbes digesting animal protein produce toxins like TMA and TMAO, increasing risk of heart disease, kidney failure, and heart failure. Plant protein, on the other hand, comes with added health benefits like phytonutrients, antioxidants, and fiber. For those looking to make a change, starting with one new plant-based recipe each week is a simple and impactful first step. Gradually incorporating more plant-based meals into your diet can lead to a healthier lifestyle without feeling overwhelmed. Remember, it's a diet and lifestyle of abundance.
Explore the joy of plant-based eating: Incorporate new, delicious, and healthy plant-based foods, try new recipes, and commit to small changes for personal health and the planet.
Transitioning to a plant-based diet is an exciting journey of discovery and nourishment, rather than a restrictive ordeal. Focus on incorporating new, delicious, and healthy plant-based foods into your life, and consider mastering one change at a time. For those considering a plant-based diet, the first step could be as simple as trying a new plant-based recipe or committing to a small change, like switching to almond milk in your coffee. Remember, this is a journey of enlightenment for both personal health and the health of the planet. Stay optimistic, share your progress, and join organizations like the Plant Based Health Professionals UK for support and resources. Together, we can make a difference. For more information, visit Gemma Newman's website at gemmanewman.com, or check out upcoming events like the VegMed conference. Remember, every small change can lead to a significant impact.
Engage with the content you love: Discuss, share, subscribe, leave reviews, and support creators to engage with the content that resonates with you. Consume more plants, fruits, and vegetables for better health.
The importance of sharing and engaging with the content that resonates with you. Rich Roll encourages listeners to discuss the show with friends and family, share it on social media, subscribe on various platforms, leave reviews, and even support the creators through Patreon. He expresses gratitude for his team's hard work and the audience's attention. The upcoming episode features an interview with Rebecca Rush, an adventure racer, mountain bike champion, and endurance athlete. Rich emphasizes the significance of consuming more plants, fruits, and vegetables in our diets. Overall, the message is to appreciate the content we consume and engage with it actively.
