Yeah. [MUSIC] So, let's talk about diet. So let me have a show of hands. No. Actually, no. Because I know some people don't want to do that just to answer this question internally. Have you ever tried a diet? Mhm. I have. So with my pregnancy when I was pregnant with my son, I gained 45 lb And £45 for me was quite a lot. And if there is anybody in this room thinking that losing weight and dieting is easy, I really admire you because the £45 pretty much stayed with me for at least one year. I mean, I really didn't know how to lose it. It was a struggle. And I used to think that that I was never that heavy so this is going to go away by itself. But it really didn't. I had to take some active steps. I had to modify my diet. And I have to start exercising. So that's what we're going to talk about today. But I don't want to call this a diet. So years later, now that I look at those days and when I was trying to lose the weight with the pregnancy, I used the word diet and I will tell you which diet I tried that worked. But diet is not a good word. Why? Because any word that has dying, it is bad is really, really bad. And if you look at, if he check for diets on internet, how many diets do you think would come up? How many different kinds of diets do we have out there? Mhm. How many? Right. And Mary saying every couple of months we have a new trend. Absolutely. Almost every week first we need to be on a low fat diet. Low fat diet. Now we have to be on a low sugar diet. Then red meat is good for you. It as much read it as you can. That's the paleo diet. So this is why I don't like this word because of the diet because in my mind you're not going to continue that diet. I mean sometimes I think I had no choice because I wanted to go back to work and fit in my clothes. I didn't want to continue wearing my maternity maternity clothes. But it is still a very negative, it comes with a negative connotation. It it makes it hard, it makes it almost like, I I'm dragging myself to be on a diet and as you said, every two weeks every week we have a new diet. So these are Diet Diet diet, Dazhou, Atkins, Diet Zone diet. This is what I tried, it's high in good protein and low in sugar and high in vegetable south beach diet paleo diet, blood type diet. So some people claim that they can give you a diet based on your blood type if you are a plus or a B. This is a diet and I haven't found any science behind that. And probably the most recent type of diet that has attracted a lot of media attention is intermittent fasting. So let me share a trick with you. I certainly believe that this diet works and I used to call it starvation diet because my friends would say I am doing intermittent fasting. I'm like, okay, then you're starving yourself, right? But I started reviewing the literature. I started reviewing the science and I was really far from truth, you are starving yourself because the easiest way to do intermittent fasting is by refraining from eating for 16 hours. And sometimes I think that if I do that the depression is going to kill me before, like anything else but intermittent fasting works. And now we have data suggesting that at least in animal models, that it prevents heart disease, it can help with progression delay the progression of diabetes. It can give you more mental alertness, but it requires discipline. So the key is to stop eating for 16 hours and you know, you can drink tea, coffee, water, but no eating and why 16 hours? Because your body starts using your fat because there is no more sugar. Their body used of all the sugar that you know, it could use. And no, it starts burning fat as far as the disease prevention. You go through the process that we call in biology, pathology and again, because we have many non science majors in this class, I'm going to explain it. Pathology means that I'm cleaning up my system, meaning that if I have junk molecules and things that I don't need, the process of pathology is going to clean them up. So this is why intermittent fasting seems to be promising. Do we have long term data with this kind of fasting? No, not yet. But maybe in a few years people, but we have a number of animal studies suggesting that this is actually a pretty good diet. So we decided not to diet right, let's not diet. But we are going to talk about having a healthy nutrition or lifestyle and this is what we're going to focus on. So instead of talking about everything when it comes to nutrition, they are going to focus on one topic and that's inflammation. So in my mind, a healthy nutrition is an anti inflammatory diet. So healthy nutrition starts with anti inflammatory food and why inflammation is so bad Because of what you see on this slide. Because an inflamed body is Making you prone to develop cancer to develop arthritis, to develop type two diabetes. That's why inflammation is bad and that is scientifically proven. We know that then we measure inflammatory markers in your plasma, in your blood and if they are high and you are in a high state of inflammation, you're prone to have these diseases. What else you think contributes to inflammation stress. So this is why I'm adamant that by the end of this quarter, you really start paying attention to your stress levels because stress is a big risk factor when it comes to inflammation. So you all agree with me. That information is bad. Yes. No, no, I don't see any nodding. I don't see. Yes. Okay, good. And cardiovascular disease. I know we have some data suggesting that maybe Alzheimer. So, I have to prepare for this lecture. I have looked at many, many books and many, many articles trying to come up with some straightforward recommendations. Simple recommendations to have an anti inflammatory lifestyle. And this book is one of my favorites. This book was written by dr David servants driver who was diagnosed with brain cancer and he was given a few months or maybe a few weeks and he changed his diet and his lifestyle and he was able to extend those few months too many years. He eventually died sadly. He died of brain cancer. But he published this book and this is his legacy. So this book the title is anti cancer, A New Way of Life. But I highly recommend you read that because it's not just anti cancer. It's not of course if you practice what he's suggesting he is sharing with us that you can prevent having cancer or slow the progression of cancer. We all have cancer cells in our bodies. Did you know that? Yes, we all have it. We all have cancer cells. The cancer cell may be activated in me and not in a mere the cancer cell may be more active in you right now, But it becomes active in me maybe 20 years from now. So we all have these cancer cells. The question is how can we control it and how can be prevented from happening? And I think this book is a very good resource when it comes to an anti inflammatory lifestyle, a new way of life. So what I'm going to do in the next two slices that I am going to just present a few topics from this book that I thought would be very useful for all of us. And one of them is anti inflammatory life. Quick topics that are presented on this slide apply they apply to all of us so I can't stand here and say this is only for patients with cancer. This is only for patients with cardiovascular disease. We can apply everything that you see on this slide and the next two slides ourselves. So what aggravates inflammation. Traditional Western diet. Traditional Western diet is filled with. What? Give me some examples. sodium and and what is your name? Marianna? Marianna said sodium and sugar. Very good. What else? Fat? Who says fat? I forgot your name. And then we have to remember you keep changing your seats and that's why I don't remember you. So we said fat. That's very true. This is a traditional Western diet which is pro inflammatory stress. Am I scaring you because I want to scare you a little bit. Okay now you're smiling. You were supposed to be smiling at the beginning of the class. Not now. But that's okay. You can smile because maybe you're working on your stress. That's okay. Less than 20 minutes of physical activity per day smoking, environmental and domestic pollutants including secondhand smoking. Right? So as you can see every single one of us in this room probably is exposed to one of these aggravating factors. Right? So the key is to pay attention and what is going to reduce inflammation? Mediterranean diet, which we are going to talk about laughter. Did you guys know laughter and serenity is going to reduce inflammation? No, you don't know. Okay, so now we are going to do an exercise. So we have a number of studies suggesting that if you smile, even if you fake it like you're not really happy. But you're forcing yourself to smile. Mm hmm. A number of muscles in your face are going to be activated and those muscles send signals to your brain and you're going to secrete happy hormones. And I am not making this up. This is scientifically proven. So what I'm going to ask you to do right now is to smile and unless you are all smiling and I see it on your face is I'm not going to continue. So I start I need I need to see big smiles. Okay, continue smiling. Don't stop. Okay, I want you to smile. I'm not going to ask you to start laughing because then you think I'm crazy, right? I don't know. I can't I can't have spontaneous laughter. Can you can you just start laughing? Like if I say laugh and then you all start laughing. Okay, laugh. You see you're laughing. Okay, so let me ask you this question now. How are you feeling now? Good. You're still smiling. That's great. We achieve the goal. So right now by laughing and smiling, you are reducing inflammation as simple as that scientifically proven. This is not Voodoo medicine, Voodoo science. This is proven 30 minutes of walking, six days per week, clean environment and clean food. So for today we are mostly going to focus on food, not the clean environment. But if we had a chance or if if I have time, I will post some readings under class website on how we can have a clean environment. But that's also very important. So these are some of the options, some of the food options that can fight inflammation, tomatoes, fruits, mostly berries, as you can see, and oranges nuts. But in moderation, Once I told the student that if you eat not you can decrease inflammation. And then she came back to my office, like a month later and then she says she developed all sorts of allergic reactions and then she also gained weight. And I said, how much nuts are you eating? And she said about a pound of almonds every day. So don't do that. Okay, handful, not a pound of almonds or walnuts, just a handful. Olive oil, leafy greens and fatty fish. And these are inflammation foods. And I can guarantee that we can refer to it when I see this. What do you what comes to your mind? Mcdonald's very good, Mcdonald's. So don't do that. So in the anti cancer book that I just talked about, This is a picture from the book. So this is how our diet should look like, I'm not going to say every day, but hopefully most days, what do you see on this plate? I wish my diet would look like this every day. What do you see on this plate? A lot of vegetables? What else do you see? Yeah, I'm sorry. You see fish? You see fish and then you see, well you don't see it, but you know, if there was some olive oil, you see some fat or maybe an avocado for that, But you see good stuff. Right? So the goal is to try to move to this direction. One more question, Do you see any chance or boxes on this plate? No, you don't. And we're going to talk about that. So this is again from the book that I just mentioned and this is a pretty healthy plate.
