10-Day Anti-Inflammatory Diet: Stop Feeling Tired, Achy, And Bloated! | Dr. Mark Hyman
Summary
TLDRDr. 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
🍿 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.
🔋 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.'
🚫 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.
🥗 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.
🍎 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.
Mindmap
Keywords
💡Gene Expression
💡FLC Syndrome
💡Inflammation
💡Nutritional Genomics
💡Ultra-Processed Foods
💡Mitochondrial Health
💡Leaky Gut
💡Detox Diet
💡Functional Medicine
💡Epigenetics
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
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