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    Why You Always Feel Tired and Bloated: The Truth About Ultra-Processed Foods | Dr. Mark Hyman

    enJuly 05, 2024

    Podcast Summary

    • FLC SyndromeFeeling 'less than ideal' is not normal or acceptable, and taking steps to improve health through informed choices about diet, supplements, and education can alleviate symptoms of FLC syndrome such as chronic fatigue, joint pain, and digestive issues.

      Feeling "less than ideal" is not normal or acceptable, and there are steps you can take to improve your health and alleviate symptoms commonly referred to as FLC syndrome. Dr. Mark Hyman, in this episode of The Doctors' Pharmacy, discusses the importance of staying informed and knowledgeable as a healthcare practitioner, and how resources like Ruby University can help. He also emphasizes that many common symptoms, such as chronic fatigue, joint pain, and digestive issues, are not normal and can lead to more serious health problems if left untreated. The good news is that individuals have more control over their health than they might think, and making informed choices about diet, supplements, and education can make a significant difference. If you're experiencing symptoms of FLC syndrome, consider exploring resources like Function Health for lab insights, Dr. Hyman Plus for deepening your health knowledge, and Dr. Hyman's website for trusted supplements and products.

    • Food and Chronic DiseasesFood significantly impacts our health by influencing chronic inflammation, gene expression, and overall well-being. Better food choices can lead to improved energy levels, reduced inflammation, and better health outcomes.

      The food we eat significantly impacts how we feel and our risk for chronic diseases. This connection is often overlooked, but our bodies are deeply influenced by what we consume. Chronic low-level systemic inflammation is a common root cause of various health issues, and it can be managed through food choices. Our bodies are essentially made up of the raw materials we consume, and the quality of those materials can determine our health. Food interacts with our DNA and influences gene expression, acting as a form of biological software that can be upgraded or downgraded. While all calories provide energy, the effects on our bodies vary greatly depending on the food source. Consuming junk food can negatively impact our energy levels, inflammation, oxidative stress, and overall health. By making better food choices, we can improve our health and feel better. Food is more than just energy; it sends messages to our genes, influencing our hormones, metabolism, immune system, and more.

    • Fuel Quality and HealthThe quality of the fuel we consume, whether it's diesel for cars or ultra-processed foods for our bodies, significantly impacts our health. Whole, unprocessed foods are essential for optimal health and metabolic function, while ultra-processed foods can lead to nutrient deficiencies, mitochondrial damage, and chronic disease.

      The quality of the fuel we consume significantly impacts our health. Just as dirty diesel harms a car engine, ultra-processed foods filled with additives, preservatives, and toxins can damage our bodies. These foods lack essential nutrients, leading to nutrient deficiencies and an increase in free radicals or reactive oxygen species. Over time, this can result in mitochondrial damage and chronic disease. Conversely, whole, unprocessed foods provide the necessary nutrients for optimal health and metabolic function. By understanding the connection between food and how it makes us feel, we can reset our systems through dietary changes and experience improved energy, reduced inflammation, and better overall health.

    • Functional Leaky Gut Syndrome dietAvoid ultra-processed foods, dairy, gluten, sugar, and modern wheat for 10-21 days to improve gut health and potentially identify food intolerances, as these foods can cause inflammation, dysbiosis, and a leaky gut, leading to FLC symptoms.

      A functional medicine approach to preventing and reversing Functional Leaky Gut Syndrome (FLC) involves removing harmful foods and adding nutrient-dense whole foods. Ultra-processed foods, high in added sugars, flour, unhealthy fats, sodium, refined oils, gums, artificial flavors, dyes, and preservatives, should be avoided. These foods can cause inflammation, dysbiosis, and a leaky gut, leading to FLC symptoms like joint pain, fatigue, headaches, and bloating. Dairy, gluten, and sugar are among the top culprits, and limiting or eliminating them can improve gut health and overall health. Modern wheat, with its higher starch and gluten content and frequent use of weed killer glyphosate, is particularly harmful. Eliminating these foods for a period of time, ideally 21 days but minimally 10, can help reset the body and identify food intolerances. Trust your body and listen to its response to these dietary changes.

    • Food and Sleep DetoxAfter a 10-day detox, identify food triggers and eliminate inflammatory foods, optimize sleep environment, avoid liquid sugar, dairy, and alcohol for better health, increased energy, and improved performance.

      After a 10-day detox, you can identify if food is causing your symptoms or if there are other underlying issues like heavy metals or mold. Eliminating inflammatory foods, such as excess starch and sugar, and industrial processed dairy, can help improve your health. Sleep temperature also plays a crucial role in the quality of your sleep and overall wellbeing. Consider using a cooling system like Chili Pad by Sleep Me to optimize your sleep environment. Additionally, avoid consuming liquid sugar from sources like fruit juice and sugar-sweetened beverages, and limit your intake of dairy, especially A1 casing. Alcohol should also be avoided during a body reset. These dietary and sleep adjustments can lead to better health, increased energy, and improved physical and cognitive performance.

    • FLC Syndrome DietEliminate processed foods, sugar, starch, high glycemic fruits, grains, beans, and liquid sugar calories. Focus on nutrient-dense whole foods, controlled blood sugar foods, quality protein, and healthy fats like wild game, fish, tofu, tempeh, eggs, nuts, and healthy oils.

      To manage FLC syndrome and maintain optimal health, it's essential to eliminate processed foods, sugar, starch, high glycemic fruits, grains, beans, and liquid sugar calories from your diet. Instead, focus on consuming nutrient-dense whole foods, controlled blood sugar foods, quality protein, and healthy fats. Foods like wild game, elk, venison, bison, grass-fed beef, wild-caught fish, tofu, tempeh, eggs, pasture-raised eggs, goat and sheep cheese, olives, avocados, almonds, pecans, macadamia nuts, and healthy oils such as olive oil, macadamia nut oil, and almond oil should be prioritized. It's also important to note that some people may need to eliminate dairy, grains, and beans initially, while others may be able to reintroduce them later. The goal is to eat foods that balance your blood sugar, reduce inflammation, and support gut health. Avoiding added sugars, processed foods, and unhealthy fats is crucial in this process.

    • 10-day detoxA 10-day detox focusing on non-starchy veggies, limited fruit, spices, and herbs can lead to weight loss, improved health symptoms, and an average drop in blood sugar and blood pressure.

      A 10-day detox focusing on non-starchy vegetables, limited fruit intake, and incorporating spices and herbs can lead to significant improvements in various health symptoms, including fatigue, migraines, joint pain, and depression. This detox can result in an average weight loss of 2 inches from the waist and hips, and an average blood sugar and blood pressure drop. Additionally, all symptoms from all diseases dropped by 62% for the participants. It's not about strict dietary limitations but empowering individuals to make informed choices that nourish their bodies and improve their overall health. For more information, check out Dr. Mark Hyman's podcast and sign up for his free newsletter for recommendations on books, podcasts, and more.

    • Consulting a healthcare practitionerWhile listening to health podcasts can provide valuable information, it's crucial to consult a healthcare practitioner for professional advice when dealing with health concerns.

      While listening to health and wellness podcasts can provide valuable information, it's crucial to remember that they should not replace professional medical advice. If you're seeking help for your health concerns, it's essential to consult a qualified healthcare practitioner. You can visit the Ultra Wellness Center in Lennox, Massachusetts, or use the Institute for Functional Medicine's "Find a Practitioner" database to find a functional medicine practitioner near you. Keeping this podcast free is a mission to bring practical health improvement methods to the public, and the sponsors' support makes it possible. Overall, having a trained and licensed healthcare practitioner in your corner can significantly help you make necessary changes for better health.

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