10-Day Anti-Inflammatory Diet: Stop Feeling Tired, Achy, And Bloated! | Dr. Mark Hyman

Summary

Dr. Mark Hyman discusses the impact of food on our DNA and gene expression, linking poor diet to FLC syndrome—feeling like crap. He emphasizes that we can control our health more than we think and suggests a 10-day detox diet to reset the body, eliminate inflammation, and improve overall well-being. The diet focuses on nutrient-dense whole foods, avoids processed foods, and identifies food sensitivities to alleviate symptoms and promote health.

Takeaways

• 🍲 The quality of food we consume directly impacts our DNA and gene expression, influencing whether we turn on health genes or disease genes.
• 🚫 Dr. Mark Hyman introduces 'FLC Syndrome,' which stands for feeling like crap, and is associated with common symptoms like fatigue, joint pain, and digestive issues.
• 🛑 The root cause of many health issues, including FLC syndrome, is chronic, low-level systemic inflammation, which can be managed through diet.
• 🍎 Food acts as 'code' that communicates with our genes, controlling gene expression that affects our hormones, metabolism, immune system, and overall health.
• 🚫 Processed foods are compared to 'dirty diesel,' causing inflammation and other health issues, while whole foods are likened to 'premium clean burning' fuel.
• 🍏 A diet high in sugar and starch can lead to insulin resistance, inflammation, and weight gain, contributing to FLC syndrome.
• 🥗 The key to addressing FLC syndrome is to eliminate inflammatory foods and introduce nutrient-dense whole foods to support health and reduce symptoms.
• 🥤 Dr. Hyman advises against drinking fruit juices and sugar-sweetened beverages, which can lead to increased belly fat and a higher risk of diabetes.
• 🥦 A diet rich in non-starchy vegetables, healthy fats, and limited amounts of fruit can help balance blood sugar and reduce inflammation.
• 📉 In a group detox led by Dr. Hyman, participants experienced significant reductions in waist and hip measurements, as well as improvements in blood sugar and blood pressure.

Q & A

What is FLC syndrome as mentioned in the script?

FLC syndrome is a term coined by Dr. Mark Hyman to describe a collection of low-level, inious symptoms that prevent people from feeling great and living their best life. It stands for 'Feeling Like Crap' and is considered a sign that something is going on beneath the surface, which needs to be addressed.

How does food impact our gene expression according to the transcript?

Food has a direct impact on our DNA and gene expression. While we cannot change our genes, we can influence how they are expressed. The food we consume can either turn on or off health genes or disease genes, which affects our overall health and well-being.

What is the role of nutrition in the development of FLC syndrome?

Nutrition plays a critical role in the development of FLC syndrome. Consuming nutrient-dense, whole foods can help reduce inflammation and support overall health, whereas a diet high in processed foods, sugar, and unhealthy fats can lead to chronic low-level inflammation, which is a driver of FLC syndrome.

What is the significance of the term 'nutragenomics' in the context of the video script?

Nutragenomics is a field that studies how food interacts with our bodies to create health or disease. It emphasizes that food is 'code' that communicates with our genes, controlling their expression and, consequently, our health.

How does the quality of the food we eat affect our health according to Dr. Mark Hyman?

Dr. Mark Hyman explains that the quality of the food we eat is crucial for our health. Consuming 'clean fuel' in the form of nutrient-dense whole foods can balance hormones, reduce inflammation, and support energy levels, whereas 'dirty fuel' from processed and junk foods can lead to health issues like FLC syndrome.

What are some of the symptoms associated with FLC syndrome listed in the script?

The script lists symptoms such as chronic fatigue, joint pain, muscle aches, bloating, constipation, diarrhea, irritable bowel syndrome, acid reflux, congestion, allergies, asthma, sinus issues, brain fog, headaches, insomnia, depression, anxiety, mood swings, weight gain, cravings, and skin issues like acne, eczema, or psoriasis.

What is the '10-day detox diet' mentioned by Dr. Mark Hyman?

The '10-day detox diet' is a dietary plan developed by Dr. Mark Hyman to help individuals reset their bodies to their original factory settings by eliminating unhealthy foods and introducing nutrient-dense whole foods. It aims to improve health and alleviate symptoms associated with FLC syndrome.

What are some of the food items that Dr. Mark Hyman recommends avoiding to combat FLC syndrome?

Dr. Mark Hyman recommends avoiding ultra-processed foods, sugar in all forms, gluten (especially from wheat), dairy products (especially from conventionally raised animals), starchy foods, and high glycemic fruits. He also advises against drinking fruit juices, alcohol, and sugar-sweetened beverages.

What are the benefits observed from following the 10-day detox diet as described in the script?

Following the 10-day detox diet, participants experienced an average weight loss of 2 inches from their waist and 1.4 inches from their hips, a drop in blood sugar levels by 18 points, and a reduction in blood pressure by 11 points. More importantly, symptoms of FLC syndrome dropped by 62%.

How does the script suggest we can have more control over our health and well-being?

The script suggests that by understanding the connection between what we eat and how we feel, and by making informed food choices, we can have more control over our health and well-being. This includes eliminating unhealthy foods and incorporating nutrient-dense whole foods into our diet.

Outlines

00:00

🍿 The Impact of Food on Gene Expression

Dr. Mark Hyman introduces the concept of how food affects our DNA and gene expression, emphasizing that while we cannot change our genes, we can influence how they are expressed. He discusses the relationship between what we eat and how it can either activate health or disease genes. Dr. Hyman also introduces the term 'FLC syndrome,' which he coined to describe a collection of low-level symptoms that prevent people from feeling their best. He argues that these symptoms are not normal and are often a result of chronic, low-level systemic inflammation, which can be addressed by improving diet.

05:01

🔋 Food as Fuel: Understanding Energy and Inflammation

This section delves into how food provides energy and how different types of food can affect the body differently. Dr. Hyman explains that while all calories are not identical in their effects on the body, they are all a source of energy. He discusses how consuming junk food can lead to energy decline, increased inflammation, oxidative stress, and symptoms associated with FLC syndrome. The paragraph also highlights the importance of nutrient-dense whole foods as 'premium fuel' for the body, contrasting them with ultra-processed foods that are likened to 'dirty diesel.'

10:01

🚫 Eliminating the Bad: A Diet Reset for Health

Dr. Hyman outlines a dietary approach to prevent and reverse FLC syndrome, focusing on the elimination of unhealthy foods. He suggests removing ultra-processed foods, which are high in added sugars, unhealthy fats, and sodium, and low in essential nutrients. He also advises against certain food additives that can cause inflammation and gut issues. The paragraph emphasizes the importance of identifying food sensitivities, such as to dairy, gluten, and sugar, which are often culprits in causing inflammation and various symptoms.

15:02

🥗 Embracing Nutrient-Dense Foods for Optimal Health

In this section, Dr. Hyman discusses the benefits of consuming nutrient-dense whole foods, which are essential for maintaining stable blood sugar, reducing inflammation, and supporting overall health. He recommends a diet rich in quality proteins, healthy fats, and prebiotic fibers to support gut health. The paragraph also advises against consuming liquid sugar, high glycemic fruits, and alcohol, which can contribute to inflammation and metabolic issues. Instead, he promotes a diet consisting of non-starchy vegetables, berries, and a limited amount of certain fruits.

20:05

🍎 The Power of Detox and the Benefits of a Clean Diet

Dr. Hyman shares the results of a 10-day detox diet he led, which showed significant improvements in various health markers and a reduction in FLC syndrome symptoms. He highlights the importance of making informed dietary choices to nourish the body and improve health. The paragraph concludes with a call to action, encouraging individuals to take control of their health by making better food choices and to not settle for a state of complacency when it comes to their well-being.

Keywords

💡Gene Expression

Gene expression refers to the process by which the information encoded in a gene is used in the synthesis of a functional gene product, such as a protein. In the video, Dr. Mark Hyman explains that while we cannot change our genes, we can influence how they are expressed. This is crucial as it determines whether health genes or disease genes are activated, which directly impacts our health and well-being. The video emphasizes the role of nutrition in gene expression, suggesting that what we eat can 'turn on' or 'turn off' certain genes.

💡FLC Syndrome

FLC Syndrome, as coined by Dr. Mark Hyman, is a term that encapsulates a range of non-specific symptoms that individuals experience, making them feel less than optimal. These symptoms can include fatigue, joint pain, digestive issues, and more. The term is used in the video to highlight the commonality of these symptoms and the need to address their underlying causes, rather than just treating the symptoms. The video suggests that FLC Syndrome is often a result of poor diet and lifestyle choices.

💡Inflammation

Inflammation is the body's response to harmful stimuli, such as pathogens, damaged cells, or irritants. In the context of the video, chronic low-level systemic inflammation is presented as a root cause of various health issues, including FLC Syndrome. Dr. Hyman explains that inflammation can be triggered by certain foods, particularly those that are ultra-processed, high in sugar, or contain unhealthy fats. The video advocates for an anti-inflammatory diet to reduce inflammation and improve health.

💡Nutritional Genomics

Nutritional genomics, also referred to as nutrigenomics, is the study of how food and nutrients interact with genes to influence health. The video discusses this field as a way to understand how the food we eat can either promote health or disease by affecting gene expression. Dr. Hyman uses this concept to explain that food is 'code' that communicates with our genes, thereby controlling their expression and the subsequent health outcomes.

💡Ultra-Processed Foods

Ultra-processed foods are industrial formulations that often contain added sugars, fats, and other substances that are not normally used in culinary preparations. In the video, Dr. Hyman warns against the consumption of such foods, linking them to increased inflammation, FLC Syndrome, and other chronic diseases. He suggests that these foods are engineered to be hyper-palatable and addictive, leading to overconsumption and health issues.

💡Mitochondrial Health

Mitochondria are the energy-producing structures within cells, often referred to as the 'powerhouses' of the cell. In the video, mitochondrial health is emphasized as a key factor in overall health. Dr. Hyman explains that a poor diet, particularly one high in processed foods and sugars, can lead to mitochondrial damage, resulting in an 'energy crisis' and a cascade of health issues, including FLC Syndrome.

💡Leaky Gut

Leaky gut is a condition where the lining of the gut becomes more permeable than normal, allowing substances to pass through the gut wall that should be kept out. In the video, Dr. Hyman discusses how certain foods, particularly those that are ultra-processed, can cause a leaky gut. This can lead to low-grade systemic inflammation and the development of FLC Syndrome and other health problems.

💡Detox Diet

A detox diet, as mentioned in the video, is a dietary plan designed to 'reset' the body by eliminating certain foods and introducing others that are believed to help cleanse the body of toxins. Dr. Hyman refers to his '10-Day Detox Diet' as a method to improve health by removing inflammatory foods and adding nutrient-dense whole foods, which can help alleviate symptoms of FLC Syndrome and promote overall well-being.

💡Functional Medicine

Functional medicine is an approach to healthcare that focuses on identifying and addressing the root causes of disease through systems-oriented assessment and intervention. In the video, Dr. Hyman outlines a functional medicine approach to preventing and reversing FLC Syndrome by removing harmful foods and incorporating healthier alternatives, emphasizing the importance of individualized treatment plans based on each person's unique needs.

💡Epigenetics

Epigenetics is the study of changes in gene expression that do not involve alterations to the genetic code but can still be passed down to future generations. The video touches on epigenetics when discussing how food and lifestyle choices can influence gene expression and health outcomes. Dr. Hyman suggests that our dietary habits can have epigenetic effects, impacting not just our own health but potentially that of our offspring as well.

Highlights

The relationship between what we eat and how we feel is influenced by gene expression, which can be altered by our diet.

FLC syndrome, coined by Dr. Mark Hyman, refers to the low-level symptoms that prevent people from feeling great and living their best life.

Untreated, FLC syndrome can spiral into more serious and chronic diseases.

We have more control over our health and how we feel than is commonly believed, through our diet and lifestyle choices.

Food is information that communicates with our genes, affecting gene expression and thus our health.

Nutritional genomics is the study of how food interacts with our bodies to create health or disease.

Ultra-processed foods are linked to 32 adverse health outcomes, including cancer and all-cause mortality.

Diet high in sugar and starch can lead to insulin resistance, inflammation, and weight gain.

Removing common food sensitivities like gluten, dairy, and processed foods can help reset the body's system.

The 10-day detox diet can lead to significant improvements in health metrics and reduction in FLC syndrome symptoms.

Eating nutrient-dense whole foods supports stable blood sugar, reduces inflammation, and promotes optimal health.

Avoiding processed foods, sugar, starch, and high glycemic fruits can alleviate FLC syndrome.

Incorporating quality protein, healthy fats, and prebiotic fibers can improve gut health and reduce inflammation.

Non-starchy vegetables should make up 75% of your plate for optimal health.

Fruit intake should be limited during detox to control blood sugar levels.

Spices and herbs can be freely used to enhance the flavor of meals during a detox.

A group of 600 people who followed the detox program experienced an average of 62% reduction in symptoms across all diseases.

Transcripts

would you rather be made of Doritos or

maybe grass-fed steak would you rather

be made of Coca-Cola or wild blueberries

it's not too hard to figure that out now

this relationship between what we eat

and how we feel comes down to the impact

that food has on our DNA and something

called gene expression we can't change

our genes but we can change how our

genes are expressed whether we turn on

or off Health genes or disease

genes welcome to the Doctor's Pharmacy

I'm Dr Mark Hyman and welcome again to

another juicy episode of Health bites

now before we begin I want to ask do any

of these symptoms sound familiar to you

chronic fatigue joint pain muscle aches

bloating constipation diarrhea irritable

valel syndrome and acid reflux you got

any of those how about congestion

allergies asthma and sinus issues brain

frog headaches insomnia depression

anxiety and mood swings or maybe you get

weight gain Cravings or trouble losing

weight or maybe your Skin's not great

and you got acne or eczema or psoriasis

how about canker sour frequent colds

feeling sick and run down a lot maybe

got low libido or PMS or PCOS or

menopause if you answered yes to any of

these you might have something called

FLC syndrome now what the heck is FLC

syndrome well it means you feel like

crap and you know what I'm talking about

and people walk around feeling like this

and they don't have to I coined this

term FLC syndrome after seeing thousands

of patients in my clinical practice now

these these lowlevel in ious symptoms

that hold you back from feeling great

and living your best life there are

body's way of saying ouch something is

going on beneath the surface and you

need to deal with it it's not normal to

have these things it's not part of the

human condition it really isn't I

promise you and when you leave these

problems untreated they often can spiral

into more serious and more chronic

diseases now the worst part about this

is that FLC syndrome is just so common

it's become normalized but just because

something is common doesn't mean that

it's normal in fact it's anything but

normal now what's really good to know

and this is the important part to listen

to is that we have way more control over

how we feel than we realize we have way

more control over our health than we've

been led to believe you just have to

understand that what you eat and how you

live is deeply connected to how you feel

and your risk for chronic disease now

we're never taught how to make this

connection between what we eat and what

we feel so we're leading this lifestyle

that doesn't make us feel good and it's

not our fault because nobody ever taught

us how our bodies work I mean who got

the operating manual for the human body

when you were born did it come out of

the birth canal with you probably not

right now today's episode is all about

giving you the tools you need to make

better food choices that serve your

health so you can start feeling better

now I mean I always say I want you to

help turn your body back to its original

factory settings most of us don't

realize we're just a few days away from

feeling better and I want you to feel

better now in my treatment of my

patients I discovered that these issues

stem from one common root cause can you

guess what it is that's right chronic

low-level systemic inflammation you

don't really notice it but it's there

and it's causing all these symptoms and

what's the main way we can get rid of

this food getting rid of the bad stuff

adding in the good stuff because you

literally are what you eat new cells

organs tissues brain cells skin muscles

bone that's just manufactured out of

thin air the raw materials all come from

what we eat the structure of our cells

which determines our function and how

good or bad we feel also depends on what

we eat the proteins the fats the

minerals and more are the building

blocks of who we are now let me ask you

this would you rather be made of Doritos

or maybe grass-fed steak would you

rather be made of Coca-Cola or wild

blueberries it's not too hard to figure

that out now this relationship between

what we eat and how we feel comes down

to the impact that food has on our DNA

and something called gene expression we

can't change our genes but we can change

how our genes are expressed whether we

turn on or off Health genes or disease

now this whole new field is emerging

that's shedding light on this it's

called nutren or neutr gentics different

people call it different things now

neutr genomics is a study of how food

interacts with our bodies to create

health or disease simply put food is

code and you can literally upgrade or

downgrade your biological software with

every single bite it's information that

talks to your genes and controls the

expression of those genes which then

impacts your hormones your metabolism

your immune system your microbiome your

brain chemistry and lots more with every

bite the food we eat sends messages to

our genes instructing them to express

health or disease is a calorie a calorie

a calorie well in a lab it is yes if you

burn 1,000 calories of Coca-Cola or 1

th000 calories of broccoli in a lab it

releases the same amount of energy which

is essentially a calorie is how much

energy it requires to raise the

temperature of one liter of water 1

degre Centigrade that's just the

scientific definition but when you eat

those calories it's different if you

drink 1,000 calories of Coca-Cola or eat

a th000 calories of broccoli it has

profoundly different effects on your

body so they're not really identical

when you eat them so most of us

understand that food provides energy in

the form of calories the food you eat

gets digested into vitamins minerals

fatty acids amino acids carbohydrates

sugars which combine with oxygen that we

breathe to make energy in the form of

something called ATP that's inside our

cells in these little energy factories

called mitochondria now the APD produced

by your mitochondria Powers each and

every one of the trillions of biological

processes that take place in our bodies

every second and so when we gum up our

Engine with junk and junk food our

energy declines our inflammation goes up

our oxitive stress goes up disease goes

up symptoms go up and we have FLC

syndrome now there's a more serious

version I we don't see that as much it's

called fls we have treatments for that

too so why does the quality of our fuel

matter well think of the food you eat

like loading fuel into your car Whole

Foods are premium clean burning whereas

Ultra processed foods are like dirty

diesel running on fuel made from starch

sugar refined grains additives

preservative gums emulsifiers

contaminated food with toxins like BPA

past States not good for you right and

all that jug food also doesn't contain

the essential nutrients that the engines

need to run smoothly because basically

the nutrients vitamins and minerals are

the essentially the grease that

lubricates the wheels of our metabolic

engine and so we need the right

nutrients we need the right protein

fiber micronutrients and when we don't

have that we basically get in when we

burn dirty fuel in other words junk food

it creates a lot of free radicals or we

call reactive oxygen species it's like

pollution or exhaust which comes out of

mitochondria and that causes all sorts

of problems like inflammation more

oxidative stress FLC symptoms and

chronic disease now the body produces

its own antioxidants to protect us from

this damage however over time a buildup

of exposure to environmental toxins

infections food sensitivities too many

calories a poor diet an unhealthy

microbiome and nutrient deficiency all

damage our energy producing centers in

our cells called the mitochondria and

they do that to the point where the

body's own protective mechanisms and

antioxid systems can't keep up and then

you get an energy crisis you get

mitochondrial damage and chronic disease

you see poorly functioning mitochondria

are an underlying root cause of many FLC

symptoms and chronic disease including

obesity diabetes heart disease GI issues

dementia Parkinson's chronic fatigue and

fibromyalgia in fact a study published

in the British medical journal or bmj

linked Ultra processed foods to 32

adverse Health outcomes including Cancer

all cause mortality means death from

anything insomnia depression anxiety

asthma hypertension fatty liver

pre-diabetes and lots more studies

linking Ultra processed foods to chronic

fatigue syndrome found that 70% of

people suffering from chronic fatigue

ate unhealthy fats had low fruit and

vegetable intake and 95% had a low fiber

intake a diet that's high in sugar and

starch which spikes blood sugar signals

to our pancreas to release insulin to

deliver those glucose molecules and

energy and fuel to the cells but

sometimes the insulin overshoots and

your blood sugar drops too low and that

can cause hypoglycemia or low blood

sugar and again that's a stress to the

body and it tells the body to release

fight ORF flight hormones like

adrenaline and cortisol and that leads

to all sorts of symptoms like anxiety

palpitation sweating panic attacks and

nervousness and blood sugars things like

this lead to high insulin over time

which creates more free radicals more

inflammation more insul resistance you

can see it's a vicious cycle where

basically we're eating all this crap

it's causing our metabolic system to

become dysfunctional it makes us gain

weight it makes us inflamed and it just

makes you have FC syndrome you can cause

all kinds of symptoms from this kind of

stuff including headaches lack of focus

fatigue weight gain imbalances in your

sex hormones now the key to fixing flca

syndrome is making the connection

between what we eat and how we feel and

so getting rid of those foods for a

short time and then removing the most

common food sensitivities gluten dairy

Ultra processed food grains beans for

just a short time like 3 weeks and then

adding them back is the best way to see

how food affects you and to reset your

system think of it like hitting the

reset button on your computer or putting

your body back to its original factory

settings and it happens in days it

doesn't take weeks literally within days

in fact I wrote a book called the 10-day

detox diet about 10 years ago because I

was doing so much repetition explaining

to you what to do I wrote a book to help

my P and to help the average person just

implement this and we've seen amazing

results tell you more about them in a

minute but we've seen dramatic results

with this approach in a very very short

time so when you when you do the

opposite right when you load your car

with clean fuel it balances our sex

hormones it helps our energy it reduces

inflammation and so what is really clean

fuel well it's obvious right it's real

nutrient-dense whole food that has all

the essential nutrients proteins and

vitamins minerals fatty acids fiber all

of which help you maintain a stable

blood sugar and they keep you full and

energized for longer and they're crucial

for protecting your mitochondria and

maintaining Optimal Health so what is

the functional medicine approach to

preventing and reversing FLC syndrome or

Worse first it's taking out the bad

stuff and then it's putting in the good

stuff so what should you not eat well

over 30 years of practice I developed a

simple addition subtraction diet or what

we call an elimination reintroduction

diet to help you reset your body to its

original factory settings and identify

how many of your f symptoms are related

to what you're eating so just take out

the bad stuff don't eat Ultra processed

food you shouldn't have ever eaten

anyway but especially for this initial

period I would say ideally 21 days but

minimum 10 Ultra processed foods are

basically engineered to be hyper

palatable to be addicting to make you

crave them to make you want to eat more

they're high in added sugars in flour in

unhealthy fats in sodium refined oils

gums artificial flavors dyes

preservatives and they're low in really

things we need like essential nutrients

such as vitamins minerals fiber now

certain things are worse than others

thickeners gums M fires like kerogen and

xanthum gum leian Locus bean gum all can

cause inflammation and disbiosis the

overgrowth of bad bugs in the gut and

these emulsifiers these these thickeners

which are in all the processed food

essentially irritate the gut lining they

cause a leaky gut and they cause this

lowgrade systemic inflammation which is

the driver of FLC syndrome right joint

pain fatigue headaches AAL bowel

bloating gas Ultra process is basically

deconstructed foods from commodity

products like corn wheat and soy that

are reassembled in totally different

chemical structures just something that

the body doesn't even know what to do

with and that's what makes us sick now

the center aisles of the grocery store

are full of processed junk and you don't

want to go down there I mean

occasionally you want a condiment or

something fine but just stay out of the

aisles I did a whole episode on this and

I'm going to link to it in the show

notes as well so you can learn more if

you want now one of the big things that

seem to be causing FLC syndrome I think

Dairy gluten and sugar are probably the

top top three so if you don't want to do

everything you don't get rid of

everything I would say Dairy gluten and

sugar generally I recommend that people

actually really limit their sugar and

and most gluten and most traditional

Dairy because they definitely cause

inflammation they disrupt their gut

health and they contribute to a wide

range of chronic illnesses from

migraines to chronic fatigue to

autoimmunity the list goes on that's not

to say that some Dair is not fine like

sheep or goat or some forms of grains

can be fine but most of the time I would

say Dair and gluten are the number one

and two culprits and this is after

Decades of practice and also with the

literature supports now this can occur

even with people who don't have celiac

disease uh why because DF wheat which is

the kind of wheat we're eating now has a

much higher starch and gluten content

today than it used to a 100 years ago

because it's basically been hybridized

and has way more gluten proteins and

it's more likely to cause leaky gut and

more likely to cause inflammation now on

top of being inflammatory today's wheat

is often sprayed with the weed killer

glyphosate at Harvest to dry it out

which aside from being a known carogen

acts like an antibiotic wiping out a

good gut bacteria and even damages the

lining of the gut so it's bad bad for

your gut and that can lead to intestinal

permeability increases or leaky gut uh

so you want to avoid all the starchy

stuff right all the gluten-free stuff

everything right Bagels wraps pasta

pastries bread even ones that say

glutenfree on the label they're often

worse because they're even more starchy

you want to avoid sugar in all forms

right everything syrups nectar honey

Stevia sucalo Xylitol any of the sugar

alcohols they all can drive inflammation

just quit it cold turkey for 10 days you

can do anything for 10 days right just

10 days see how you feel you don't want

to trust me just trust your body it will

tell you whether it likes it or not at

the end of 10 days you'll know if you

feel good or if you feel bad if you have

your symptoms resolved or if you still

got lingering symptoms and maybe it's

something else besides food maybe it's

heavy metals or mold or lime or

something else but most of the time it's

food so when you get to the cleaning up

of your diet you get rid of all the

inflammatory foods you get rid of a lot

of the FLC syndrome and more serious

diseases now I've written a lot of books

about this if you really want to learn

about how to do this really well and so

you don't avoid a lot of the pitfalls of

getting rid of the crap from your diet

you can check my book out the 10day

detox diet we'll put in a link in the

show notes now excess starch and sugar

in the diet disrupts your hormone

balance it slows your metabolism and

impairs your body's ability to burn fat

so don't eat it or just very little

right Dairy stay away from industrial

processed milk and cheese conventionally

raised dairy cattle are often tree with

hormones and antibiotics and that messes

up your hormones and can contribute to

antibod resistance and dairy also

contains allergenic proteins and

inflammatory compounds that can trigger

immune responses and lots of

inflammation in the body you also want

to avoid flavored and sweetened things

like yogurt or keer which can have

upwards of 20 grams of sugar per serving

which is a lot now choose plain

unflavored varieties I would encourage

you to have maybe even sheep or goat

dairy as cheese and even yogurt heirloom

sources for example grass fed A2 cows

that there are out there which are

better locally sourced cheeses that are

often better tolerated from regenerative

Farms or or grass-fed Farms with A2 cows

A1 casine is essentially the one that

causes a lot of the inflammation also

don't drink liquid sugar right fruit

juice sugar sweetened beverages all

these lead to sugar spikes in the blood

increased belly fat storage a greater

chance of developing pre-diabetes and

typ to diabetes and many juices even

quote green juices or smoothie bowls are

made with really high glycemic tropical

fruit like bananas mango pineapple and

they may have as much sugar as soda now

there's vitamins minerals and fiber and

a few better things but still it's a wpp

and load of sugar juicing and blending

destroys fiber which helps slow the

fructose absorption and promotes satiety

so you just basically don't want to

drink juice even if it's healthy you

know juice like orange juice you think

is good or apple juice it's basically

like drinking liquid sugar and fructose

in particular which is has some problems

and we've talked about that on the

podcast before you might want to check

the one I did with Dr Robert lustig

where we go in detail about what

fructose is and what it does to the body

also alcohol not a good thing to do if

you want to reset your body just get rid

of alcohol actually just this amazing

epigenetic test that I recently did on

myself and they can actually tell how

much alcohol you drink just by looking

at your genome and the epigenetic marks

which will scare you off alcohol for

good I think and basically in your body

alcohol turns to Sugar especially when

mixed with sweeten mixed I mean so many

mixed drinks are so sweet I just I can't

never drink those but also all the sugar

and sweetened coffees and teas not good

diet soda again diet sodas sound like

they're healthier but they actually may

be associated with other issues got

microbiome changes I mean they're for

sure better than than soda but not

better than water for weight loss also

avoid drinks with more than five grams

of sugar pres serving four grams is

about a teaspoon and that includes

flavored nut milks watch out for those

creamers protein drinks green juices

kombuchas which have a lot of sugar so

that's what not to eat that's what you

get rid of right processed food sugar

starch all the high glycemic fruit get

rid of all the liquid sugar calories get

rid of gluten dairy I would also say

grains and beans and the reason for that

is that a lot of people have gut issues

a lot of people have metabolic issues

and they're just a little Starcher a

little more high dose of carbohydrates

they can be harder to digest we just

want to give your body a break not say

grains or beans are bad it's just for

the 10 days I would get off of them all

right what should you be eating well you

should be eating medicine right and now

you might think oh my God Dr that just

sounds overwhelming I know it's a lot

but there's so many delicious foods that

we can eat to fuel our bodies while

reducing blood sugar spikes now if

you're thinking to yourself gee can I

have monk fruit can I have this can I

have that it probably means you're an

addict right you're negotiating so just

be aware of that when you eat in the

right way and you add in the right foods

and you take out the bad stuff your

blood sugar balances you get less

inflammation your Cravings that are like

very addictive go tend to go away

usually by day two or three at the

latest and at the same time you know you

want to eat all the good foods that are

are going to support your alcal health

right nutrient-dense Whole Foods to

control blood sugar to make you feel

full quality protein about a gram per

pound a body weight ideal body weight we

generally raise Meats like wild game elk

venison bison grass-fed beef wild caught

fish the small ones like salmon Macaro

anies ha and sardines pasturage py

chicken turkey peasant if you can get

that I you can get that but sometimes

that's okay doc whole organic nimos soy

like tofu Tempe Al it's a bean but it's

processed in a way that's easier to

digest and less reactive eggs are fine

pasture raised eggs or omega-3 Rich eggs

goat and sheep cheese I probably would

stay away from for the first 10 days if

you want to do ideally a full

elimination to see if you really want to

hit the reset button I would just get

rid of all Dairy but you want to add

back stuff add back goat and sheep which

you're a little bit better tolerated and

a lot of healthy fats right good fats

don't make you fat right if you want to

replace the bad fat with the good fat

just get rid of all the soy be oil

canola oil safflower oil sunflower oil

cotton seed oil vegetable oil

hydrogenate oil margarine pal oil those

are all just not things to be consumed

and eat the good fats right

anti-inflammatory Omega-3s olive oil

right from mono inatur Pats macadamia

nuts which are like the olive oil of

nuts M of Omega-3s from your diet the

smash fish I just mentioned salmon macel

an sardines and Herring walnuts Chia

flax hemp seeds lots of Olives olive oil

avocados almonds pecans macadamia nuts

almond oil macadamia nut oil that all is

mono saturated although they are often

complex mixtures of other fats as well

what about saturated fat well some

people can do fine in it some people

don't just to be aware of what your body

does but coconut oil grass-fed butter

ghee things that are rich in Prebiotic

fibers that help your gut bacteria and

phytochemicals like probably 30 to 50

grams to feed and grow your good gut

bugs help your gut stay healthy which if

you haven't understood from this podcast

yet getting your leaky gut sorted is a

key part of getting rid of FC syndrome I

eat lots of veggies non-starchy veggies

unlimited refills you know you're going

to have 6 to8 cups which is not 5 to n

servings it's more like 12 to 18

servings so fill your plate with 75%

veggies kale broccoli lettuce radishes

arugula celery bok choy asparagus bell

peppers Water Crest cauliflower brussel

sprouts Tomatoes danan greens hearts of

palm eggplant cucumbers the more color

the better what about fruit can you eat

fruit yeah you can have fruit about a

half a cup of berries or one piece of

fruit a day keep it low because again it

turns into sugar we're trying to just

keep the sugar really low for the detox

and then you'll see how you feel you

know like oh my God my FLC syndrome's

gone my joints feel better I don't have

migraines my digestion is good my sinus

is better I'm I'm posting little drip my

PMS is gone my energy is better I'm

sleeping better I mean the list goes on

and on and on so make sure you you're

going to have fruit the Citrus is fine

lemon slimes are fine stick with the

berries blackberries strawberries

raspberries wild blueberries uh the

higher tropical fruit you don't want to

eat like the pineapple bananas mangoes

those look and Spike your blood sugar

obviously no fruit juice lots of spices

and herbs go for it right cinnamon

vinegre jinen Bine oregano Sage all

that's great we're going to put a link

to how to do the T detox in the bio so

check it out we're going to put it in

the show notes in fact I led a group of

600 people through this detox they lost

4,000 in 10 days an average of 2 in from

their waist 2 Ines in just 10 days 1.4

in from their hips the average blood

sugar dropped 18 points blood pressure

dropped 11 points but more importantly

it fixed their FLC syndrome now here's

what was remarkable in just 10

all symptoms from all diseases Dro by

62% and that included things like

fatigue migraines irritable bowel reflux

joint muscle pain rashes hives acne

depression anxiety Bing eating cravings

and list goes on in other words any

symptom of FLC syndrome seem to get

better now there is no drug on the

planet that can produce those results

except for food so as we wrap up

understand that this isn't about

imposing some strict arbitrary dietary

limitation or fearing the occasional

Indulgence it's about empowering us each

to make informed choices that nourish

our bodies we need to reject the

complacency of just being okay uh when

we have all these symptoms when when we

actually are just a few days away from

feeling good so good news is you're just

a few days away from getting rid of FLC

syndrome if you love that last video

you're going to love the next one check

it out here