Top 10 Foods That Cause Dementia

Summary

このビデオスクリプトでは、デメントを引き起こすとされるトップ10の食品について語り、そのメカニズムを理解することで、これらの食品がデメントの進行にどのように影響を与えているかを分析しています。脳はエネルギーを必要とし、過剰なアルコールや精繊維、砂糖などが脳細胞を損傷させ、慢性炎症を引き起こすことが示されています。また、食品アレルギーや環境性毒素、人工甘味料、悪い脂肪などがデメントの進行を促進する要因として挙げられます。健康に配慮した飲食の重要性が強調されています。

Takeaways

• 🧠 认知症（痴呆）随年龄增长迅速上升，90岁以上超过20%的人群受影响。
• 💪 大脑需要能量和刺激以保持功能，不使用则退化，这与肌肉相似。
• 🔥 大脑通过线粒体使用碳水化合物和酮体作为燃料，并需要氧气氧化这些燃料。
• 🍇 基因遗传不是决定性因素，表观遗传学（基因表达）也非常重要。
• 🏞️ 慢性低度炎症是导致退化的主要生化驱动因素，包括氧化压力、环境毒素、食物过敏和肠道菌群失调。
• 🍺 过量饮酒是导致认知症的一个因素，因为它是神经毒素，还可能导致肠道渗漏和脂肪肝。
• 🍚 精制碳水化合物，如添加糖和淀粉，会导致血糖和胰岛素抵抗性升高，与认知症有关。
• 🐟 食用含汞量低的鱼类对大脑有益，但需避免大型捕食性鱼类和受污染的养殖鱼类。
• 🍓 '脏一打'（dirty dozen）是指使用大量农药的植物，应尽量选择有机或避免食用。
• 🍬 人工甜味剂如阿斯巴甜和三氯蔗糖是有害的，会破坏肠道菌群，增加炎症和过敏。
• 🚫 避免食用可能增加食物敏感性的物质，如某些植物中的凝集素，特别是现代小麦。
• ☕️ 过量咖啡因可能成为压力源，影响内分泌系统和睡眠激素。
• 🛒 食品添加剂，包括人工色素、香料和防腐剂，可能对健康有害，应尽量避免。

Q & A

デメント症の進行と何が関係していると説明されていますか？

デメント症は年齢とともに非常に急速に進行し、原因は脳が必要とするエネルギー、刺激、遺伝子、環境毒素、食アレルギー、腸内環境の不均衡などがあります。

脳がエネルギーを得るために必要なものは何ですか？

脳は2％の体重に過ぎないにもかかわらず、体のエネルギーの20％以上を使用しており、主にグルコースとケトンからエネルギーを得ます。

脳が刺激を受けることがなぜ重要ですか？

脳は刺激を受けないと退化し始め、筋肉と同じ「使用しないと失う」というメカニズムを持ちます。

過剰なアルコール摂取がなぜデメント症に影響を与えると説明されていますか？

過剰なアルコールは神経毒物質であり、脳細胞を直接傷つけるだけでなく、腸の穴の開放や食アレルギー、炎症にも寄与します。

精製砂糖と天然砂糖の区別は何ですか？

精製砂糖は加工され、自然砂糖は果物などにあるが、どちらも単糖であり、過剰摂取時には同じ影響を及ぼします。

デメント症とインスリン抵抗性にはどのような関係がありますか？

高血糖がインスリン抵抗性を引き起こし、それが脳細胞へのグルコースの流入を妨げ、結果として脳が栄養を不足させる「第3型糖尿病」と呼ばれる状態に陥ります。

人工甘味料はなぜ有害だと考えられていますか？

人工甘味料は神経毒物質であり、腸内細菌を破壊し、腸の穴の開放や炎症、アレルギーに寄与するとされています。

悪化脂肪酸とは何ですか？またなぜ有害なのですか？

悪化脂肪酸とは過剰なオメガ-6を含む種子油や穀物油、豆類油などであり、過剰のオメガ-6摂取や油の酸化が炎症を引き起こします。

「ダーティダーズン」とは何で、なぜ注意が必要ですか？

「ダーティダーズン」とは農薬を使用しているとされる果物や野菜のことで、農薬は体と脳に毒性を及ぼす可能性があるため、有機のものを選ぶことが推奨されます。

レクチンとは何で、なぜ一部の人々にとって問題となる可能性がありますか？

レクチンは一部の植物や穀物に含まれる化合物で、腸の粘膜を損傷させたり、食アレルギーを引き起こす可能性があります。

カフェインの過剰摂取はなぜ問題となると説明されていますか？

過剰なカフェイン摂取はストレスホルモンを引き起こし、メラトニンの分泌を妨げ、睡眠と生理リズムに影響を与えます。

食品添加物はなぜ有害だと考えられていますか？

食品添加物は食品に色や風味、保存性を与えるために使用されますが、化学的な添加物は体に毒性を及ぼす可能性があり、健康に悪影響を与えることがあります。

Outlines

00:00

🧠 认知症の進展と原因

この段落では、認知症の進展率とその原因について説明されています。年齢を重ねるにつれて認知症の確率が急速に増加し、脳がエネルギーをどのように作り出すか、また刺激が脳に与える影響について触れられています。認知症の進展は遺伝子だけでなく、環境的な要因や生活習慣にも大きく影響されています。

05:06

🍷 過剰なアルコールの摂取

アルコールが神経毒物質であること、過剰摂取が脳細胞を直接傷つけ、慢性的な低レベルの炎症を引き起こすことが説明されています。アルコールはまた、肝臓障害や胰岛素抵抗性の増加につながり、最終的には脳の縮小を引き起こす可能性があります。適量のアルコールは健康に良い影響を与えることが知られていますが、過剰な摂取は認知症の進行を加速させる要因となる可能性があります。

10:09

🍚 精製炭水化物と健康への影響

精製炭水化物は、血糖値を急速に上昇させ、肝臓に負担をかけ、脂肪肝を引き起こすことが警告されています。自然糖や果物からの糖との違いについても触れられ、精製や加工された食品における糖の摂取量には注意が必要であることが強調されています。また、血糖値とインスリン抵抗性、認知症の強い関係についても説明されています。

15:10

🐟 魚の摂取とその注意点

清潔な野生の魚は脳に良い影響を与えることが知られていますが、水銀などの重金が含まれていることがあるため、摂取量に注意する必要があります。また、養殖魚については養殖環境や飼料の質に注意を払うことが重要です。水銀を含む大型の捜食魚や長期間にわたって生きる魚は避けるべきだとアドバイスされています。

20:15

🍓 農薬を含む果物と野菜の摂取

農薬が含まれる果物や野菜、特に「ダーティドゥーゼン」として知られる12の品目について警告されています。農薬は体に毒性があるため、できるだけ有機农产品を選ぶ、またはこれらの食品を避けるように勧められています。また、遺伝子的な弱点や弱い微生物群が存在する人々にとっては、農薬を含む食品の摂取は特に問題となる可能性があると説明されています。

25:21

🍬 人工甘味料の危険性

人工甘味料、特にアスパルタムやスクラローゼが神経毒物質であり、肠内細菌を破壊し、漏潰性腸を引き起こす可能性があることが警告されています。人工甘味料は過剰摂取されると、健康に悪影響を及ぼす可能性があるため、自然な甘味料であるステビアやモンクフルーツの提取物と混同しないように注意するようにアドバイスされています。

🚫 不良な脂質の摂取

過剰なオメガ-6を含む加工された種油、穀物油、豆油などの摂取は避けるべきだと警告されています。これらの油は高熱や圧力、化学物質を使って抽出されるため、酸化してしまうことがあり、体内の酸化ストレスや活性酸素の増加につながることがあります。また、揚げ物や再利用された油を使用することも避けるべきだとアドバイスされています。

🌶️ レクチンを含む食品

レクチンを含む食品、特にソルベ属の野菜や谷物は、食物アレルギーを引き起こす可能性があると警告されています。特に現代の小麦は多くの加工を経ていて、グルテンの豊富な源となっています。また、腸脳軸の破壊が脳の炎症を引き起こす可能性があるため、健康な腸内環境を保つことが重要です。

☕ 過剰なカフェインの摂取

カフェインは低用量で注意力を高め、エネルギーを与えるとされていますが、過剰摂取はストレスホルモンを引き起こし、メラトニンの分泌を遮断する可能性があるため注意が必要であることが警告されています。カフェインは健康に益するが、適量の摂取が重要です。

🔴 食品添加物の危険性

食品添加物は色や風味、保存期間を増やすために使用されますが、人工色素、人工香料、その他多くの添加物は体に悪影響を及ぼす可能性があると警告されています。添加物は食品を他の生物に不快に感じさせるものに変え、そのような食品の摂取は避けるべきだとアドバイスされています。

Keywords

💡デメントia

デメントiaとは、進行性の認知症の一種で、記憶障害や学習障害、判断力の低下などを含む多様な症状を持ちます。ビデオでは、特定の食べ物がデメントiaの進行に影響を与えると説明しています。例えば、アルコールや精製砂糖などがデメントiaの進行を速める要因として挙げられています。

💡エネルギー

脳は体の中で2％しか占めていませんが、全体のエネルギーの20％以上を消費しています。ビデオでは、脳がエネルギーをどのように作り、どのように使用するかが説明されています。特にミトコンドリアがエネルギーの主要な生成源であることが強調されています。

💡刺激

脳は刺激が必要で、刺激がなければ筋肉と同じように衰退していきます。ビデオでは、脳を刺激することがいかに重要かが語られており、運動や認知活動がその一例として挙げられています。

💡遺伝子

遺伝子は個人の遺伝的な構成を決定するものですが、ビデオでは表型遗传学（epigenetics）が重要であると説明しています。遺伝子を活性化する、または非活性化する方法が、遺伝子を所有する以上で、個人の健康に影響を与えるとされています。

💡炎症

慢性的な低レベルの炎症は、ビデオでは神経細胞の退化を促進する主要な生化学的要因として挙げられています。オキシダティブストレスや環境汚染、食物アレルギー、肠内環境の不均衡などが炎症を引き起こす原因として説明されています。

💡アルコール

アルコールは神経毒物質であり、過剰摂取はデメントiaを引き起こす可能性があるとビデオで説明されています。アルコールは腸の渗透性を高め、食物アレルギーや炎症を促進する要因として挙げられています。

💡精製炭水化物

精製炭水化物は、ビデオでは血棗糖値を上げ、脂肪肝を引き起こす要因として警告されています。特に砂糖や淀粉を含む食品は、血糖値の上昇を促進し、それに伴いインスリン抵抗性やデメントiaのリスクを高めるとされています。

💡ケトン体

ケトン体は、ビデオで説明されているように、脳が使用する第二种の燃料であり、インスリン抵抗性がある場合でも脳にエネルギーを提供できます。ケトン体は、過剰な炭水化物を摂取しすぎない食事により生産されます。

💡食品アレルギー

食品アレルギーは、特定の食物に対する敏感性であり、ビデオでは炎症を引き起こす要因として挙げられています。食品アレルギーは、肠内環境の不均衡や腸の渗透性の増加につながると説明されています。

💡農薬

農薬は、ビデオで説明されているとおり、食べ物の安全性に影響を与える化学物質です。農薬は体内に蓄積し、神経系や他の器官に損害を与える可能性があります。特に「ダーティドーゼン」として知られる農薬を使用している果物や野菜は、有機でない場合に注意が必要です。

💡人工甘味料

人工甘味料は、ビデオで警告されている製品で、代糖として販売されていますが、神経毒物質として分类されるものもあります。例えば、アスパルタムやスクラーロスは、肠内細菌を破壊し、炎症やアレルギーを促進する可能性があるとされています。

💡悪質な脂肪酸

ビデオでは、トランス脂肪酸や過剰なオメガ-6を含む種子油、穀物油、豆類油が悪質な脂肪酸の例として挙げられています。これらの油は、高熱や圧力、化学物質を使用して抽出されるため、酸化しやすくなります。

💡レクチン

レクチンは、ビデオで説明されている特定の植物由来の化合物で、食物アレルギーや腸の炎症を引き起こす可能性があります。トマトやジャガイモ、ピーマンなどのソルダニ科や、小麦などの穀物に含まれています。

💡カフェイン

カフェインは、ビデオで説明されている喚起作用のある物質で、低用量では注意力を高めることができますが、過剰摂取はストレスホルモンを引き起こし、睡眠と生理リズムに影響を与える可能性があります。

💡食品添加物

食品添加物は、ビデオで警告されている物質で、色付け、風味付け、防腐などの目的で食品に加えられます。これらの添加物は、食べ物の自然な状態を変化させ、体内での影響が懸念されます。

Highlights

Dementia prevalence increases rapidly with age, affecting over 40% of the population after 90.

The brain requires energy and stimulation to function properly and prevent degeneration.

Mitochondria play a crucial role in energy production within the brain.

Disuse of the brain can lead to degeneration, similar to muscle atrophy.

Genetics and epigenetics influence dementia risk, with lifestyle factors being modifiable.

Exercise is vital for brain health, not just for physical fitness.

Chronic low-grade inflammation is a significant driver of brain degeneration.

Oxidative stress from mitochondria can contribute to brain damage if not balanced.

Environmental toxins and food additives can increase inflammation and contribute to dementia.

Food allergies and sensitivities can cause an inflammatory response linked to dementia.

Dysbiosis, or gut imbalance, can lead to leaky gut and inflammation, impacting brain health.

Excess alcohol consumption is a neurotoxin that can cause dementia.

Refined carbohydrates and added sugars are linked to insulin resistance and dementia.

The brain can use both glucose and ketones for fuel, with insulin resistance affecting glucose uptake.

Sugar, particularly fructose, contributes to fatty liver and is addictive.

Mercury in fish is a neurotoxin, but certain small fish like sardines and herring are safer options.

The 'dirty dozen' of fruits and vegetables often have high pesticide residues, which can be harmful.

Artificial sweeteners like aspartame and sucralose can disrupt gut bacteria and contribute to inflammation.

Damaged fats, such as trans fats and oxidized vegetable oils, are harmful to brain health.

Lectins in nightshades and grains can increase food sensitivities and impact the gut-brain axis.

Excess caffeine can act as a stressor, disrupting sleep and potentially contributing to dementia.

Food additives, including artificial colors and preservatives, can have negative health impacts.

Transcripts

"Hello Health Champions today we're going to talk  about the top 10 foods that cause dementia. We  

also need to understand some of the mechanisms  that drive the progression of dementia so that  

we can understand what the foods have to do with  it. Dementia progresses very, very rapidly with  

age so that between 60 and 65 years of age we  have about 1.33% dementia. Between 65 and 70  

we have about 2.2%, between 70 and 75 it rises  to 3.8%, between 75 and 80 it goes up to 6.5%,  

5 years later it's up to 11.6% and by the time  we're 90 over 20% of the population have dementia  

and then after 90 more than 40% of the population  have dementia. As you can see it progresses very,  

very rapidly and we need to understand what  the causes are and the foods are influencing  

that so we can slow down this progression. There  are some things that the brain needs that helps  

the brain stay functional and the first thing is  energy because the brain is only 2% of your body  

weight but it uses over 20% of all your energy.  On average it's 10% more metabolically active more  

needing energy than your body cells on average.  The way the brain makes energy of course is from  

fuel which is carbohydrates and ketones and in  order to oxidize that fuel it needs oxygen. Most  

of this energy is created inside your cells  in little inclusions little things called  

mitochondria they make the vast majority of all  your energy. One more thing that the brain needs  

that is absolutely essential that virtually  no one ever talks about because they just  

talk about how it makes energy but it also needs  stimulation because without stimulation it's use  

it or lose it just like a muscle if you put your  muscle in a cast if you break your arm put a cast  

then after two weeks you have lost 50% of that  muscle that's the half-life of protein and the  

brain is the same way. When we're not stimulating  when we're not driving signals to the brain on a  

regular basis then the brain starts degenerating  and deteriorating and that's one of the mechanisms  

contributing to dementia. Then there are the  factors that damage that hurt your brain that  

speed up the progression of degeneration and  one of course is poor genetics but we need to  

understand what that means because most people  think that the DNA is is set it's fixed which in  

one sense it is and another one it isn't. So when  we talk about your genome that's your setup your  

makeup of DNA that's half the chromosomes from  your mom and half the chromosomes from your dad  

they combine and they become your genome there's  nothing you can do about that that is what you're  

born with. However, what most people don't realize  is that is just like the foundation that really  

is not all that important because there's also  epigenetics which means on top of genetics and  

that is how you express it so you can have genes  that are never turned on you can have bad genes  

that are latent that are never activated you can  have good genes that you express well or that you  

express poorly and like I mentioned disuse is  very, very harmful. We need to understand that  

exercise is not about losing weight or staying  fit or looking good it's about stimulating your  

brain and then we come to the inflammation part  of it which is the biggest biochemical driver  

of degeneration which is chronic low-grade  inflammation and there's several components  

to that. One is oxidative stress which we have to  have some oxidative stress because that's how we  

make energy when those mitochondria make energy  they use oxygen we create oxidative stress but  

the cleaner things burn the more balanced things  are and if we get a lot of junk in the body then  

those mitochondria they tend to rust a little  bit they don't burn as clean it's like a little  

engine that starts smoking and now we get excess  oxidative stress and we get less energy out of it.  

There are also environmental toxins and those are  both the pollution as well as all the things that  

we add to food like preservatives and artificial  colors etc. Then there is food allergies because  

if you have a sensitivity to a food if it causes  a reaction that's an inflammatory reaction so that  

contributes more to that inflammation. Then there  is dysbiosis that we're only recently starting to  

understand how important that is because if you  have an imbalance of bacteria in your gut if you  

don't have enough of the good ones or you have too  many of the pathogenic ones now you start getting  

a little war zone you start getting chaos down in  your gut and that creates inflammation but it also  

creates damage to the lining and to the mucus  layer so now we get leaky gut and we increase  

the amount of food allergies. So you can see how  all of these things are kind of tied together that  

they depend on each other and when one thing isn't  working it makes the whole worse. Food number one,  

and these are in no particular order, is excess  alcohol. Drinking too much too frequently will  

cause premature dementia because alcohol is  a neurotoxin it directly damages brain cells  

in excess but it also causes leaky guts now it  contributes to food allergies and to inflammation  

one more way it also contributes to fatty liver  and once you have a fatty liver that tends to  

increase your degree of insulin resistance  which is another driver of inflammation and  

over time because of all these factors it  can cause brain shrinkage and we also have  

to remember that it's dose-dependent that  it's not alcohol per se it's excess alcohol  

so if you have a glass of wine or maybe two a  few times a week then that has been shown to  

have some positive effects but if you have four,  five, six drinks most days then that is probably  

going to speed up that brain degeneration. Food  number two is refined carbs and we really need to  

understand what those are because they usually  only make a big deal out of added sugar and we  

all know to look at the label and if it has added  sugar we stay away from it but added sugar that's  

the white sugar the crystals but it also in any  other form like honey or glucose syrup or agave  

or high fructose corn syrup or any of those and  what they're adding is basically a sugar that  

consists of a glucose molecule that is tied to  a fructose molecule and these are both they're  

monosaccharides meaning single and we we put  them together like in white table sugar then  

it becomes a disaccharide and this is what we're  talking about with added sugar and why is this  

so bad because the glucose portion of it will  raise blood sugar and because these carbs are  

processed then they're going to break apart very  quickly and the glucose will raise blood sugar  

the fructose will take a different path it's not  called blood sugar because it's not blood glucose  

this is fructose and that has to go through the  liver to get processed and in doing that it causes  

fatty liver it is almost on par with alcohol and  how bad and how quickly it causes a fatty liver  

and of course alcohol is bad because it causes  intoxication but at the same time that sort of  

sets a limit for how much alcohol people consume  sugar doesn't do that so there's no limit in how  

much people eat and therefore we also give it to  kids and kids now can get fatty liver at a very,  

very early age. So we all know to stay away  from that however there is also something called  

natural sugar so when that occurs in fruit it's  okay to have some berries it's okay to have fruit  

occasionally if you're not insulin resistant or  you don't have type 2 diabetes but when they dry  

the fruit then sometimes they add chemicals to  it sometimes they even add sugar to it and now  

it becomes a very concentrated form of sugar  like raisins is about 70% pure sugar just like  

that the other form is when we make juice out of  it because now we remove the pulp we remove the  

fiber we remove all the cell walls the bulk of  that fruit and now it just becomes a liquid with  

sugar floating around in it and that natural sugar  is no different it's exactly the same as the added  

sugar so even if they don't list it on the label  we need to understand the difference that there  

really is no difference we need to understand  that sugar is sugar and then there's one more  

kind of carbohydrate called starch and if we get  a little bit here and there in a sweet potato or  

some tubers that's not a big deal but when we get  it in grain we're getting way too much and we're  

getting it in processed grains now we removed a  lot of the fiber everything that slows it down so  

now that starch raises blood glucose even faster  than the sugar does and starch is nothing more,  

nothing less than these little sugar molecules  and then when we link them together two,  

three and dozens and hundreds and thousands now  that's called a starch but it's still only one  

type of molecule and then we go when we eat these  we have something called amylase in the mouth and  

that starts chopping off these little glucose  molecules the moment we get them in our mouth so  

within minutes we see a rise in glucose in blood  glucose from eating starch and like I said this  

is faster even than sugar and the reason that we  want to understand this so well and avoid excess  

carbohydrate whatever level that is for you  and your lifestyle and your genetic makeup is  

that there's such a strong connection between  glucose and insulin resistance and dementia  

that it's sometimes called type 3 diabetes and  that doesn't mean that it is a separate type of  

diabetes it just means they're trying to focus  and help us understand how strong that link is  

and to understand the link and that mechanism we  need to understand the two types of fuel that the  

brain can use and very often they talk about only  glucose if you do a Google search on fuels for the  

brain the first million hits are going to be for  glucose alone and if you talk to 99% of doctors  

they're going to tell you that the brain can only  use glucose but ketones have been critical in  

human survival and it's critical in babies babies  are born into ketosis and that helps drive that  

huge brain so when we eat a lot of sugar and we  eat a lot of starch now we raise blood glucose we  

get excess blood glucose on a regular basis and if  we get excess glucose we get excess insulin if we  

do that all the time we become insulin resistant  and here's something that was not discovered until  

very recently really like 50 years ago they  had no idea because we thought back then that  

the brain was so dependent on glucose that it  could just suck it up out of the bloodstream,  

that you didn't need insulin to get the glucose  into the brain. Well, that proved to be wrong  

because the brain does depend on insulin. So if  your cells are insulin resistant, if your muscles  

are insulin resistant, then your whole body  also becomes insulin resistant to some degree,  

and your brain cells are insulin resistant. So  for a given level of blood sugar, that means  

if your brain is insulin resistant, it gets less  glucose; it can't properly get into those brain  

cells. So here is that paradox that is responsible  for dementia in people with insulin resistance. If  

you have too high a blood glucose level, that  results in less glucose in the brain. So the  

more sugar you eat, the more your brain starves.  Some people would look at that and say, "Oh, well,  

the body is pretty stupid sometimes; that seems  like a defective design." I would beg to differ.  

I would say that it's a defective lifestyle that  we have introduced something in the last 50 years,  

50 to 100 years, that humans have never ever seen  before. We have never had the abundance of sugar  

and starch, especially processed starch,  that we've had in the last few decades.

Food number three is sugar, and just like we  talked about, sugar is the number one cause of  

insulin resistance, which keeps that glucose  out of the brain. If we keep eating sugar,  

there's never going to be any ketones to fuel  the brain. But if we cut back enough on the  

carbohydrates, now, even if we're insulin  resistant, we're going to make some ketones  

that can fuel the brain and start reversing that  process. The reason that sugar, this disaccharide,  

is even worse than the starch is that  it's 50% fructose, which causes a fatty  

liver and is also highly addictive. Another  problem is that it contributes to dysbiosis;  

it messes up your biome and thereby causes leaky  guts, more food allergies, and so forth. But we  

still have to remember that it is a very natural  molecule. This molecule, the glucose, and to some  

degree the sugar, is part of all foods, but the  dose makes the poison. When we concentrate it,  

refine it, and eat too much of something,  that's when it becomes very damaging. It's  

not carbohydrates per se, because leafy greens and  non-starchy vegetables still have some sugar, but  

there's so little, and there's so much water and  fiber that those foods behave nothing like this.

Food number four is fish, and this is a little  confusing because, on the one hand, if you  

get clean wild-caught fish, it can be incredibly  beneficial for the brain because it has Omega-3s,  

EPA, and DHA. DHA is the main building block for  brain tissue, so we absolutely have to have that.  

It also provides a really good source of protein.  But wild fish can also have mercury. It's a heavy  

metal, a neurotoxin, and it's incredibly  destructive; it will literally chew away  

and dissolve brain tissue in excess. So we want  to make sure that we get fish that have very,  

very low amounts of mercury. The high amounts  of mercury are in the fish that are predatory,  

that eat other fish, because all fish  absorb a little bit from the water,  

but then the large fish that eat the smaller  fish concentrate that. When they're predatory,  

they're usually larger, live longer, and the  longer they live, the more they accumulate this  

mercury, this toxin. So the safe fish to eat are  typically very small fish like sardine, herring,  

and to some degree, mackerel, as long as you  don't eat the king mackerel that get huge. Also,  

the small flat fish like sole and flounder, and  cod are very safe. The ones you want to avoid  

are swordfish, tuna, and any other large predatory  fish or any fish that lives for a very long time.  

Then there's farmed fish, and in some cases,  that could be okay if they farm it responsibly,  

give it good quality nutrients like natural food  for that species, and keep it in good conditions  

with clean water and no parasites or mold, or all  the things that can occur. But for the most part,  

they're just trying to save a buck, and the  conditions are usually very deplorable. So  

they feed the fish low-quality foods, the  cheapest thing that will keep them alive,  

and very often they also feed them hormones,  antibiotics, chemicals, and artificial colors.

Number five is what I call the dirty dozen, and  those are the types of plants that are most often  

using a lot of chemicals, a lot of pesticides to  produce them. Pesticides are toxic to the body and  

toxic to the brain. On this year's list, we have  strawberries, nectarines, blueberries, apples,  

grapes, peaches, cherries, pears, and plums.  You want to check for what's going on in your  

region because it's going to differ between  different countries, different continents,  

as there are different farming practices, and  also they change over time. These items can  

vary from year to year. Among the vegetables,  we have bell pepper, hot peppers, green beans,  

tomatoes, potatoes, carrots, spinach, kale,  and celery. These are the foods that you want  

to pay extra attention to, and either you get  them organic or you pass by altogether and eat  

something else. Very often, they're going to say  they're still better than none, so eating sprayed  

toxic plants is still better than not eating them  at all because plants are so good for you. Now  

that's just one of those things that we've heard  and it's been repeated so often that nobody really  

thinks about it. For some people, that's going  to be true. If they have a good tolerance against  

toxins, if they have a strong gastrointestinal  tract, if they have a strong liver, they can  

probably break down those pesticides pretty  well. But if you have a genetic weakness,  

if you have various genetic variants where you  don't tolerate, where you don't break down toxins  

so well, then that's probably not going to be  true for you. Then it's probably better to avoid  

them altogether. If you have a weak microbiome,  if there's imbalance or dysfunction, now you're  

going to be more prone to food intolerance, you're  not going to have that protective mucus layer,  

and you'll also be more sensitive to various forms  of toxins. The other thing to understand is that  

all of these pesticides, all this spraying, all  these chemicals, it's a very modern thing. It's  

all happened basically in the last 50 years.  In the previous 50,000 or a million years,  

there were no pesticides. Our genetic makeup,  our genome, has never seen pesticides. Even  

if one isn't going to do all that much damage,  today we have hundreds and thousands of them,  

and that body burden starts piling on top  of each other. So it's something that we  

really need to pay attention to and start really  understanding what food is. It always cracks me  

up when I go into a store and see a little sign  and a little section that says "natural food." I  

always ask myself, if that's the natural  food, then what's the rest of the store?

Number six is artificial sweeteners, and I'm  going to mention a couple that are more common  

than the others. The first is aspartame, which  goes under the brand name NutraSweet. This is a  

well-established neurotoxin. When people did  poorly on that one and started complaining,  

they brought out another one called sucralose,  which goes under the brand name Splenda. Now we  

have sucralose in 5 to 10,000 different products.  For several years, they said Splenda is the new  

thing, the clean thing, it's made from natural  things, it's not going to harm you. But of course,  

it's artificial, so it will do damage. Very  recently, they found that it starts breaking apart  

DNA. Both of these will disrupt your gut bacteria,  and in doing that, they contribute to leaky gut,  

more inflammation, and allergies, etc. The biggest  reason that they've brought these to the market is  

that people are starting to understand how bad  sugar is, but we still have that sweet tooth  

and that addiction. So now they're marketing  this as a no-calorie alternative, and people  

see it as a good thing and start overconsuming  it. The whole idea was that if you drink or  

consume these artificial ones, you lose weight.  Sugar puts on the weight; if you stop the sugar,  

you lose the weight. But unfortunately, it doesn't  work like that because it also tends to increase  

cravings. You eat something sweet, but you're  not getting anything of substance, so now your  

body starts looking for more and more and more.  Also, people confuse these artificial sweeteners  

with Stevia and Monk Fruit because they're  all non-caloric sweeteners, but they're not  

all artificial. Stevia and Monk Fruit are natural;  they're plant extracts. In moderation, I would say  

that they're okay. If you start overconsuming,  thinking it's a good thing that you can eat it  

unlimited, then there's some evidence that it may  actually start to disrupt your microbiome as well.

Number seven is bad fats, and it's not what  you usually hear that saturated fat is bad  

fat. Saturated fat is very stable and safe to  consume; it's a very stable source of energy  

and doesn't cause any inflammation in the  body. The bad fats are damaged fats, and these  

are primarily trans fats. They realized how bad  they are, so now they're moving away from trans  

fats. But instead, they tell us to start consuming  vegetable oils, and these are not vegetable oils  

at all. They're seed oils, grain oils, and legume  oils. The problem with these is that they have  

too much Omega-6. A little bit of Omega-6 is  okay, but today we're getting like 20 times more  

Omega-6s than we should have, and most of that  is coming from these so-called vegetable oils.  

An even bigger problem is that they're processed  so harshly. They have to use high temperature,  

high pressure, and chemicals to get the fat,  the oil out of these sources, and in doing that,  

they damage the oils and oxidize them. So now  we have another source of excess oxidation and  

free radicals. Another source of bad fats is  fried foods when you use vegetable oils. These  

are already damaged, they're already high  in Omega-6s, and now when you fry things  

and reuse that oil over and over, you're just  increasing the damage and oxidation over and over.

Number eight is anything that increases food  sensitivities. One thing that can do that is  

called lectins, and they're usually associated  with a group of plants called nightshades.  

Nightshades are things like eggplant, bell pepper,  tomato, and potato. There are many more, but these  

are probably the ones that people consume the  most. However, it's not just these nightshades,  

but grains like rye, barley, and rice also have  lectins. The biggest grain to stay away from is  

modern wheat because it is processed,  hybridized in so many different ways,  

it's not really a food anymore, and it  is also the richest source of gluten,  

the type of gluten that people tend to react to.  Then there's something called the gut-brain axis.  

If we disrupt the gut bacteria and damage that  mucus protection, we get leaky gut. Now all sorts  

of things start leaking through, getting into  the bloodstream. Anything that gets into the  

bloodstream, anything that causes a leaky gut  will tend to create a leaky brain. The things  

that get out into the bloodstream are going to  circulate and start creating brain inflammation,  

which can be very damaging and really progress the  development of dementia. But again, this does not  

mean that these are bad foods. It's going to  be important for some people to avoid these,  

but if you start restoring your microbiome,  if you start getting a healthy gut again,  

you can probably get to the point where  these things do not become a problem.

Number nine is excess caffeine. Here's one more  thing that can actually have some benefit in  

low doses. It tends to improve focus and  give you a little bit of energy. However,  

if you start having high doses, if you start  depending on it to stay awake and get things done,  

if you're not limiting yourself to two cups but  you're having six, seven, eight, ten cups a day,  

now it becomes a stressor. It will drive your  endocrine system and your stress hormones,  

and anything driving the stress hormones  will also shut off melatonin, which is  

your sleep hormone that regulates  your sleep and circadian rhythm.

Number ten is food additives. These are things  that we add to make things look a certain way  

or feel a certain way. We have artificial  colors, artificial flavors, and then there's  

tons and tons of other additives that are  texturizers and keep things from separating  

and so forth. Then there are preservatives,  and that sounds like such a positive thing,  

right? We add preservatives; we preserve the  food. Now, if you do canning and things like that,  

that's okay; that's a totally different  thing. But when they add chemicals,  

basically what they're doing is they're making  the food so unattractive that no other living  

things want it. You have to ask yourself,  is that what your body is looking for? Is  

that what you want to feed yourself if it's so  unattractive that not even the mold wants it?

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