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Craig Van's Deep Dives
AI Deep Dives on developing ourselves through health, wealth, and connection. This is the easiest way for me to listen to the AI Deep Dives that I generate before diving deeper into a field of knowledge, or alongside. If you find them interesting and useful too, enjoy.
Craig Van's Deep Dives
Your Health Is In Your Hands: Healing Diseases Naturally | Ep13
The path to healing autoimmune disease lies in understanding how our diet and lifestyle choices profoundly shape our health—especially when conventional medicine often focuses only on symptom management rather than addressing root causes.
• Autoimmune disease occurs when the immune system attacks the body's own tissues, affecting an estimated 50 million Americans
• Leaky gut (intestinal permeability) plays a critical role in autoimmunity by allowing partially digested proteins and toxins to enter the bloodstream
• Gluten specifically damages gut barrier function through gliadin, which loosens tight junctions between cells
• The modern Western diet creates an inflammatory environment through high glycemic foods, imbalanced omega fatty acids, and processed ingredients
• Chronic stress disrupts cortisol patterns and directly impacts immune function through the HPA axis
• Quality sleep (7-10 hours) is essential for immune regulation and healing
• The elimination protocol removes all inflammatory triggers including gluten, dairy, legumes, nightshades, nuts, seeds, and processed foods
• Nutrient-dense foods like organ meats, seafood, bone broth, and diverse vegetables provide healing compounds
• Healing timelines vary widely—reducing autoantibodies takes 3-6 months while tissue healing can take 6 months to 2 years
• Mindful movement, stress reduction techniques, and proper sleep hygiene are crucial complementary practices
If you're struggling with autoimmune symptoms, we encourage you to commit to a 2-3 month trial of these changes. The potential reward is profound—not just managing symptoms but potentially achieving disease remission and reclaiming your vitality.
Welcome curious minds to another deep dive. Have you ever felt, you know, just a drift in that huge ocean of health information, trying to sort through everything?
Speaker 2:Oh, absolutely. Or maybe you're dealing with like a bunch of symptoms that just keep hanging around and they don't seem connected.
Speaker 1:It can feel really overwhelming, yeah overwhelming and maybe without any clear answers. So today we're hoping to cut through some of that noise, maybe give you a clearer path forward.
Speaker 2:It's such a common story, isn't it? That feeling of being tired all the time? Or, you know, grappling with gut issues, skin problems, nagging aches.
Speaker 1:Yeah.
Speaker 2:And feeling like the real solutions are just well out of reach.
Speaker 1:Right and often you're just told OK, manage the symptoms, but you're not really empowered to get to the root causes. You know what's actually driving these issues and that's really why we're here today For this deep dive. We've pulled together some, honestly, really compelling sources that explore just how profoundly our diet and our lifestyle can shape our health, especially when we talk about things like autoimmune disease and well, chronic illness more broadly.
Speaker 1:So our mission today is pretty simple, really we want to give you a shortcut, a way to grasp the core principles and, maybe more importantly, the actionable steps you can actually take to reclaim your vitality, find some new hope and really understand why, why this knowledge is just so fundamental for optimizing your health.
Speaker 2:And what's really fascinating, I think, in these sources is this kind of empowering realization that actually a lot of our health destiny is within our control, much more than we might think.
Speaker 1:That's a big statement.
Speaker 2:It is, and it really challenges a lot of the conventional wisdom, doesn't it, which often seems to overlook the critical role of just our daily choices you know what we eat, how we live.
Speaker 1:Yeah, they're often seen as secondary.
Speaker 2:Right, but these sources argue they're intricately tied to the body's ability to heal itself and understanding that connection. That's really the philosophical grounding, the why that motivates everything we're going to talk about.
Speaker 1:Okay, let's unpack this. Then We'll start with our first segment, the why. Unpacking the personal connection to autoimmune disease and the hope for healing and our main source here kicks off with a really personal story, one I think a lot of you listening might find well incredibly relatable. It really sets the stage for why this stuff matters so much.
Speaker 2:It absolutely does. The author shares this journey that started with significant obesity as a young adult, but alongside that, this just perplexing, really long list of seemingly unrelated health problems chronic stuff.
Speaker 1:Like what kind of things are we talking about?
Speaker 2:Well, imagine dealing with severe irritable bowel syndrome. So that's, you know constant gas, bloating, stomach cramps, debilitating migraines that would just knock you out. Anxiety attacks, persistent mild depression and then severe adult-onset asthma that made it genuinely hard to breathe.
Speaker 1:Wow, and that's not even the whole list, is it?
Speaker 2:Not even close. There were also extensive allergies, including a really unusual one, to cardboard apparently Persistent acid reflux, gerd with gallbladder attacks mixed in severe acne, just unrelenting fatigue, joint aches and tendonitis. So bad that x-rays actually showed early signs of arthritis.
Speaker 1:Arthritis already as a young adult.
Speaker 2:Yeah, Plus carcal tunnel syndrome, frequent lung and sinus infections, eczema, scalp, psoriasis and this unique skin condition called lichen planus. It's just an overwhelming picture, isn't it? Someone whose body was clearly deeply in distress.
Speaker 1:It really is, and by their late 20s. How are they managing all this?
Speaker 2:With a lot of medications for the acid reflux, the gas, constipation, the asthma, allergies, anxiety, migraines and, on top of all that, prescriptions for topical, inhaled, intranasal and even oral steroids.
Speaker 1:A whole pharmacy, pharmacy basically.
Speaker 2:Pretty much, and each one came with its own set of you know unpleasant side effects. It just paints this vivid picture of someone trapped in that cycle of symptom management right, just patching things up constantly without ever getting to the root cause.
Speaker 1:And there was more too, wasn't there? Blood pressure, blood sugar.
Speaker 2:Oh yeah, borderline, high blood pressure, pre-diabetic and suffering from painful varicose veins. It was a truly complex health puzzle.
Speaker 1:So, okay, a huge array of symptoms, loads of different doctors involved, a medicine cabinet full of prescriptions. But here's where it gets really interesting and, frankly, quite shocking. After adopting a standard paleo diet, just the basic version, there was some pretty significant improvement initially.
Speaker 2:Right, the sources mentioned the IBS migraines, anxiety, asthma, eczema, sinus infections. They all cleared up.
Speaker 1:Yeah, they lost weight, slept better, felt happier overall. But one stubborn issue just wouldn't budge that lichen planus.
Speaker 2:The skin condition.
Speaker 1:Exactly. And it was only then, after all that time and all those doctors, that they finally discovered it was actually an autoimmune disease. Can you believe that?
Speaker 2:That's incredible Six different doctors, five different cities over eight years.
Speaker 1:And not one had ever mentioned its autoimmune nature. That just speaks volumes, doesn't it?
Speaker 2:Yeah.
Speaker 1:About the potential disconnect in conventional diagnosis for some of these chronic conditions. What does that tell us?
Speaker 2:Well, it tells us that sometimes the true, underlying nature of a chronic condition can be missed for years, maybe because doctors are focusing on individual symptoms rather than you know the interconnectedness of the whole body.
Speaker 1:And this isn't just a one-off case, right, the scale of autoimmune disease is massive.
Speaker 2:It really is. The sources highlight that an estimated 50 million Americans suffer from some form of autoimmune disease. 50 million 50 million.
Speaker 1:That's just a staggering number, and I think what might surprise a lot of people listening is how many common conditions are actually on that list type 1 diabetes, lupus, even inflammatory bowel diseases like Crohn's and ulcerative colitis.
Speaker 2:It really underscores how widespread these conditions are, often affecting millions, sometimes silently for a while.
Speaker 1:And the typical medical approach.
Speaker 2:Well, the frustrating reality for many is that conventional modern medicine often focuses on alleviating symptoms, which is important, of course, but it can mean managing symptoms indefinitely, often with medications that bring their own side effects, rather than really addressing the underlying immune dysfunction.
Speaker 1:So what does this all mean for you, the listener? The core message here, the real why behind this deep dive, is one of profound hope and agency.
Speaker 2:Yes, the foundational belief presented in these sources is that an autoimmune diagnosis is not an automatic sentence to a life stuck with pain, fatigue and endless prescription drugs. It's a really powerful philosophical grounding for our whole discussion today.
Speaker 1:It shifts the power dynamic, doesn't it?
Speaker 2:Completely. The transformative power, as these sources see it, lies in diet and lifestyle changes, changes. The material strongly emphasizes that individuals can, through making these changes, actually halt the progression of your disease and even put your disease into complete remission.
Speaker 1:Halt progression, even achieve remission. That's huge.
Speaker 2:It is and it empowers people by highlighting the enormous control we have over what we eat and how we live, especially when you compare that control to factors like, say, genetic susceptibility or past environmental triggers that are pretty much beyond our influence now.
Speaker 1:That's a massive shift from feeling like, you know, just a victim of your genes or maybe just bad luck. It really drives home this idea that improving your diet now will save you from much hardship later on.
Speaker 2:Exactly, especially if autoimmune issues run in your family or maybe if you're already experiencing some early, perhaps subtle, symptoms you can't quite figure out. This knowledge isn't just theory. It's like a proactive shield you can build.
Speaker 1:So it's not just about reversing disease, it's prevention too.
Speaker 2:Very much so, and the sources don't just state this. They actually challenge you, the listener, to commit to a two to three month trial period for these changes.
Speaker 1:Okay, a trial period. What's the thinking there?
Speaker 2:It's framed as you know pretty low risk but potentially very high reward. At worst maybe you've just given up some favorite foods and some late night TV for a bit. No big deal in the grand scheme, but at best you could discover a new vitality, an effective strategy to manage and reverse your disease and hope for the future. You will have solved the puzzle.
Speaker 1:That's a really compelling invitation, isn't it, To take charge to step into that driver's seat for your own health.
Speaker 2:Absolutely. It's the core why.
Speaker 1:And that leads us perfectly into segment two, the how, understanding the mechanisms of autoimmune disease and holistic intervention. This is where we really dig into the nuts and bolts. You know what's actually happening inside the body and how these diet and lifestyle changes can be so powerful. So let's start with the basics. What exactly is going on when your immune system seems to turn on you? A little primer on auto immunity Okay.
Speaker 2:So at its most fundamental level, autoimmune disease happens when your adaptive immune system that's the really smart part of your immune system, the part that learns and remembers specific threats it basically loses the ability to distinguish between proteins and cells within the human body and those from foreign invaders.
Speaker 1:So it's like your own highly trained security system suddenly can't tell the difference between your family members and actual intruders.
Speaker 2:That's a great analogy, yeah. And the outcome of this? Well, betrayal. Essentially, the immune system gets stimulated to attack your own body, causing damage to cells and tissues.
Speaker 1:And the damage is what we experience as symptoms right the joint pain and rheumatoid arthritis, or the skin lesions and psoriasis. It's the result of that self-attack.
Speaker 2:Precisely. It's like a self-inflicted wound in a way, and to understand this better, it helps to know we have two main defense systems working together. First there's the innate immune system. Think of this as your body's like rapid response team, the general alarm. It's nonspecific.
Speaker 1:Like inflammation around a sprained ankle or maybe a runny nose from hay fever.
Speaker 2:Exactly that's your innate system jumping into action. It's your first line of defense, crucial for healing injuries and fighting off common bugs.
Speaker 1:And the other system.
Speaker 2:That's the adaptive immune system. This is the highly specialized targeted response unit. It has cells that learn to recognize specific threats, specific bacteria, viruses, whatever and then they remember them for next time. That's how vaccines work by training this system.
Speaker 1:Okay, but in autoimmune disease it's this adaptive system that malfunctions.
Speaker 2:That's right. These specialized cells start sending out chemical messages. Like you know, urgent text alerts telling other immune cells to attack your own body tissues. It's this highly complex, normally protective system going haywire.
Speaker 1:So, given how sophisticated this system is, what makes it go wrong? What triggers autoimmunity? The sources point to three key factors, right? Yes?
Speaker 2:three main areas. The first one is genetic susceptibility. Now, our genes definitely play a role. You could say genetics might load the gun, but and this is really critical Our DNA is in our destiny here.
Speaker 1:Meaning we're not doomed just because we have certain genes.
Speaker 2:Exactly. We can't change our genes, so our ability to directly address this factor is, well, very limited, as the source puts it, which means we need to focus on what we can influence.
Speaker 1:OK, so factor two.
Speaker 2:Factor two is infection, environmental triggers or sometimes just bad luck. This area is really intriguing. The sources highlight a strong link between certain infections and the later development of autoimmune disease.
Speaker 1:Now to be clear this isn't saying infections cause autoimmune diseases like they cause the flu. Right, Correct.
Speaker 2:It's more that being infected by certain pathogens seems to increase the chance of developing specific autoimmune conditions later on, maybe by revving up the immune system in a certain way or through something called molecular mimicry, where the bug looks similar to our own tissues Can you give an example. Sure the parasite Giardia lamblia, sometimes called beaver fever. It can damage the gut lining and is associated with a higher risk of neurological autoimmune diseases like MS and Parkinson's, and also chronic fatigue and arthritis.
Speaker 1:Wow.
Speaker 2:And H pylori, the stomach bug, yep, another common example. H pylori can mess with the balance of your immune cells and increase inflammation in the gut cells and increase inflammation in the gut. Environmental toxins are also known triggers, but the sources note that for the vast majority, unfortunately, once you have been exposed, the damage is done. You can't really undo past exposures.
Speaker 1:So if the trigger's already been pulled, the initial damage might be there, which is why the focus shifts, doesn't it? Yeah, the sources suggest the real culprits behind the massive rise in these diseases are ultimately the diet and lifestyle of Western culture and city life.
Speaker 2:Exactly, it's less about, say, not playing in the dirt enough, and more about these broader modern patterns. And this brings us directly to the third and honestly the most empowering factor diet and lifestyle.
Speaker 1:This is where the how really comes into focus for us, yes because these are the factors we have enormous control over.
Speaker 2:They are intricately intertwined with the development of autoimmune disease and, crucially, with the body's ability to heal. If we can't change our genes or undo past toxin exposures, we absolutely can change what we eat and how we live day to day. This is where our agency lies. This is the core principle governing the mechanisms we need to understand.
Speaker 1:Okay, so let's take a deep dive into these dietary mechanisms, what goes wrong and how foods interact, starting with a concept that gets talked about a lot now the gut barrier, often called leaky gut.
Speaker 2:Right. So your gut, even though it's inside you, really functions as an essential barrier between the outside world and the inside. Think of your digestive tract like a long tube running through you. Technically, the stuff inside that tube is still outside the body until it gets absorbed properly.
Speaker 1:And normally food gets broken down really meticulously right Into tiny pieces.
Speaker 2:Exactly Into its simplest forms amino acids from proteins, fatty acids from fats, monosaccharides from carbs. These are tiny enough to pass smoothly through the gut lining into your bloodstream.
Speaker 1:But with leaky gut or, the more technical term, increased intestinal permeability, that vital barrier gets compromised.
Speaker 2:Yes, the cells lining the gut they're called enterocytes, or the really strong connections holding them together, known as tight junctions, they become damaged. It's like the mortar between the bricks starts to crumble, creating these microscopic holes in what should be a really solid wall.
Speaker 1:And through these tiny cracks stuff gets through that shouldn't.
Speaker 2:Precisely Things like incompletely digested proteins, bacteria or bacterial fragments, infectious organisms or a variety of toxic substances or waste products that should normally just pass right through and out. When these things leak into your bloodstream or your lymphatic system, they bump right into your immune cells that are waiting there.
Speaker 1:And the immune system sees them as invaders.
Speaker 2:Exactly. It recognizes these substances as foreign, sounds the alarm and mounts an immune response. This means recruiting more immune cells, revving up body-wide inflammation and sending the immune system into overdrive.
Speaker 1:So it's this constant low-level invasion, keeping the immune system on high alert all the time, creating inflammation everywhere.
Speaker 2:That's a big part of the picture. Yes, and according to these sources, one of the single biggest dietary contributors to this leaky gut situation for most people with autoimmune disease is gluten's specific impact.
Speaker 1:Gluten? Ok, we hear a lot about that. How does it contribute specifically?
Speaker 2:Well, gluten, and particularly a component within it called gliadin, seems to interact directly with those tight junctions in the gut lining. It can actually loosen the connections, effectively opening up those microscopic holes.
Speaker 1:Wow, directly affecting the structure. Yes, yeah.
Speaker 2:And it also activates immune cells and triggers inflammation right there in the gut, which further damages the barrier.
Speaker 1:It's kind of a double whammy. So it's not just about feeling bloated and the sources mentioned. Testing isn't always conclusive.
Speaker 2:Right. While there are antibody tests for celiac disease, some forms of gluten sensitivity don't show up on those tests. That's why the sources argue that a trial elimination, completely removing gluten for a period, is often the only reliable way to truly diagnose if it's impacting you.
Speaker 1:And it goes beyond just leaky gut right, Something about digestion.
Speaker 2:Yeah, pro-lemons, which include gliadin in gluten, can actually inhibit important digestive enzymes in the gut. This means food isn't broken down as well, leaving more undigested food for bacteria further down the digestive tract.
Speaker 1:Which can mess up the balance of gut bacteria.
Speaker 2:Exactly. It contributes to what's called gut dysbiosis, the microbial imbalance. Our guts are, like these incredibly complex ecosystems a village of microorganisms.
Speaker 1:Yeah.
Speaker 2:Get this you actually have seven to ten times more microbial cells in your gut than human cells in your entire body.
Speaker 1:That's mind-blowing.
Speaker 2:It is. And these gut microbes, your microflora, are absolutely vital for everything from digestion to immune function, even mood.
Speaker 1:And the key takeaway here from the sources.
Speaker 2:It's profound and simple. Your gut bacteria are what you eat. Your diet directly shapes which microbes thrive and which ones don't. For a healthy gut you need the right numbers, the right types and good diversity. When that delicate balance gets thrown off, that's dysbiosis. It can significantly contribute to all sorts of health problems, definitely including autoimmune flares.
Speaker 1:Okay, so leaky gut, gluten gut, dysbiosis. What's the next big mechanism?
Speaker 2:Inflammation and oxidative stress. The sources are pretty blunt here. They state that the typical sugar and gluten-laden, highly processed and engineered high omega-6 fatty acid western diets are a major factor driving the rise in autoimmune disease.
Speaker 1:How does that work? What are oxidants?
Speaker 2:Think of oxidants as natural byproducts of metabolism, kind of like exhaust fumes from your car's engine. In small amounts your body handles them fine. But an oversupply, which you get from high glycemic load diets, diets heavy in sugar, junk foods, refined wheat, even white potatoes and oats, significantly increases the production of these oxidants. This in turn ramps up inflammatory genes and markers throughout your body.
Speaker 1:So it's like constantly flooring the accelerator on inflammation.
Speaker 2:That's a good way to put it. It means that regulating your blood sugar and keeping your body sensitive to insulin are really fundamental for controlling this oxidant production and keeping those inflammatory signals in check. It's about lowering the overall inflammatory noise in your system.
Speaker 1:This connects to fats too, doesn't it? The omega-3 to omega-6 balance.
Speaker 2:Absolutely critical connection. The typical Western diet is severely out of whack here. It's not just deficient in omega-3s, but the ratio is way off. The ideal ratio of omega-6 to omega-3 fatty acids is generally thought to be somewhere between 1 to 1, and maybe 4 to 1.
Speaker 1:Okay, so fairly balanced. What's the reality in Western diets?
Speaker 2:Get this. The sources state it's often somewhere between 10 to 1 and even 25 to 1.
Speaker 1:25 to 1, that's a huge disparity. Where's all that omega-6 coming from?
Speaker 2:It's primarily from processed seed oils Think corn oil, soybean oil, sunflower canola. Also from grains and, importantly, from the higher levels of omega-6 fatty acids that are present in the meat and dairy from grain-fed animals.
Speaker 1:And why does this ratio matter so much?
Speaker 2:It profoundly impacts the type of chemical messengers called prostaglandins that get made in your body from these fats. Think of it like this prostaglandins that get made in your body from these fats. Think of it like this Too much omega-6, especially a type called arachidonic acid or AA, leads to prostaglandins that act like little inflammatory fire starters. They promote inflammation, contributing to things like the joint pain and rheumatoid arthritis.
Speaker 1:So the wrong fats fuel the fire.
Speaker 2:Exactly, whereas if you increase your intake of the omega-3s, epa and DHA which you find in fatty fish, they lead to the formation of anti-inflammatory compounds. They actually help put the fire out. It really shows how directly our dietary fat choices influence our body's inflammatory state.
Speaker 1:Okay, what else in food can cause problems? The sources mention anti-nutrients and other problematic substances. What are anti-nutrients?
Speaker 2:Basically, they're substances substances often naturally present in plants that can interfere with the absorption of other nutrients.
Speaker 1:Give us an example that might be relevant here.
Speaker 2:A key group mentioned is agglutinins, which are a type of problematic lectin found in many grains and legumes. One that gets highlighted is wheat germ agglutinin, or WGA, found obviously in wheat. The sources say it has a profound effect on both the innate and the adaptive immune systems.
Speaker 1:How so.
Speaker 2:It can induce those pro-inflammatory chemical messengers. It can directly damage the cells lining the gut, contributing to leaky gut again, and it can even alter the activity of your main immune cells, your T cells and B cells. So it's adding another layer of stress and stimulation to the immune system.
Speaker 1:So with wheat, it's not just the gluten that can be an issue for some people, interesting what else falls into this category.
Speaker 2:There are also compounds called glycoalkaloids, which are a type of saponin found mainly in nightshade vegetables, that's, potatoes, tomatoes, eggplants, peppers. The idea is that even moderate consumption might contribute to health issues, including autoimmunity, possibly through low-level toxicity that irritates the gut.
Speaker 1:Nightshades too, wow, okay. And then there are the obvious additives in processed foods.
Speaker 2:Right, we absolutely have to mention those processed foods. Right, we absolutely have to mention those Things like nitrites linked to cancer risk, artificial colorings and preservatives linked to hyperactivity in kids, sulfites linked to asthma, phosphates linked to kidney issues. Avoiding these, well, it seems pretty much self-evident if you're aiming for optimal health, doesn't it?
Speaker 1:Definitely feels like a baseline step. And finally, under dietary mechanisms, there's environmental estrogens. This sounds like it goes beyond just food.
Speaker 2:It does. Yeah, we can get exposure through food. The sources mention avoiding foods highest in phytoestrogens, which are plant-based estrogens like flaxseed and soy, but also whole grains, corn and potentially meat or eggs from hormone-treated animals. Some nuts, seeds and legumes also contain them, but usually in lower amounts.
Speaker 1:But it's not just food, is it plastics, other chemicals?
Speaker 2:Right. It's also really important to reduce exposure to estrogen-mimicking chemicals found in things like plastic containers, especially when you heat food in them, and also in many household cleaning products, cosmetics, personal care items. It's about minimizing exposure to substances that can disrupt your body's delicate hormonal balance, which is closely tied to immune function. Another example of how our daily choices impact health at a really fundamental level.
Speaker 1:Okay, that covers a lot on the diet side. Let's shift gears now to lifestyle mechanisms beyond the plate, because diet is huge, but it doesn't happen in isolation. Right, how we live day to day is just as critical. First up, the impact of chronic stress.
Speaker 2:Yeah, this is massive. Our sources talk about the intricate connection of the hypothalamus pituitary adrenal axis, the HPA axis. This is basically your body's central command for the fight or flight response.
Speaker 1:And cortisol is the main player here.
Speaker 2:Cortisol is key. Yeah, it's a steroid hormone and in healthy people its levels have a natural rhythm. They fluctuate predictably through the day, helping regulate energy, waking you up, calming down at night.
Speaker 1:But chronic stress messes that rhythm up.
Speaker 2:Completely. It disrupts cortisol's normal pattern and this disruption leads directly to immune system dysfunction. It alters how your immune cells secrete important signals, changes the populations of different immune cells and basically makes you more susceptible to a whole range of conditions, definitely including autoimmune disease, but also things like cardiovascular disease and metabolic syndrome.
Speaker 1:So being constantly stuck in fight or flight actively harms your immune regulation.
Speaker 2:That's the takeaway. Your body just can't properly regulate inflammation or heal effectively when it's under constant stress. Interestingly, the sources even mention oxytocin, sometimes called the love hormone, which gets released during positive social interactions. It actually helps promote calm and reduce anxiety. Shows how important connection is for stress resilience too.
Speaker 1:Connection helps buffer stress. Makes sense, Okay. Next lifestyle factor the crucial role of sleep. How much do we really need?
Speaker 2:The general consensus is healthy adults need somewhere between 7 and 10 hours of quality sleep per night, but and this is important for those recovering from autoimmune disease the sources mention some individuals report needing 12 hours, maybe even more 12 hours.
Speaker 1:That's a significant amount more.
Speaker 2:It really is, and the science is very clear on this. Sleep deprivation makes you more susceptible to infections and chronic illness, including autoimmune disease.
Speaker 1:It's a stressor on the body.
Speaker 2:And it works both ways right. The disease can disrupt sleep too.
Speaker 1:Absolutely. It's often a two-way street. Autoimmune disease itself can mess up sleep, partly due to pain or discomfort, but also because the immune cells themselves can secrete hormones that disrupt your natural circadian rhythms. It can become a really vicious cycle.
Speaker 2:And sleep impacts other things too, like blood sugar. Yes, there's a natural circadian rhythm to insulin sensitivity. Your body is actually least sensitive to insulin late in the day, so eating big carbohydrate-rich meals late at night is more likely to spike your blood sugar and drive inflammation compared to eating the same meal earlier. Melatonin, the sleep hormone made from tryptophan, also plays a really complex role in immune function, so keeping that cycle healthy is vital.
Speaker 1:Okay, sleep is critical. What about physical activity? Finding the balance? Exercise is generally good, right.
Speaker 2:Generally, yes, it has profound effects on every hormone system and on the immune system, but and this is a really crucial point that often gets missed strenuous exercise, especially long-duration aerobic exercise, can be counterproductive for autoimmune disease and may not only slow healing but even exacerbate your disease.
Speaker 1:Counterproductive, so pushing too hard could actually make things worse.
Speaker 2:That's what the evidence suggests. It's easy to fall into the trap of thinking more exercise is always better, but the sources strongly caution that you can get too much of a good thing when it comes to exercise, particularly when your immune system is already compromised and you're trying to heal.
Speaker 1:So what's the recommendation then?
Speaker 2:A gradual, moderate approach. Start gently maybe walking, gentle yoga, swimming and build intensity very slowly, listening to your body. For people who are used to really intense workouts, it might actually mean consciously reducing the intensity and focusing more on recovery. The mantra here really is slow and steady wins the race. It's about respecting your body's current limits and capacity for healing.
Speaker 1:That's a really important nuance. Okay, now let's touch on the essential micronutrients. A symphony of synergy. What's the main idea here?
Speaker 2:The core concept is micronutrient synergy. Vitamins and minerals don't work in isolation. They all work together and the proper ratios among them are required for the body to function optimally.
Speaker 1:So it's not just about getting enough of one thing, but the balance between them.
Speaker 2:Exactly, which is why the emphasis is strongly on getting nutrients from a variety of whole nutrient-dense foods, rather than relying heavily on supplements of whole nutrient-dense foods. Rather than relying heavily on supplements, supplementation is generally only supported if testing confirms a specific deficiency because, as the source says, overdoing one micronutrient can be harmful by throwing off those crucial ratios.
Speaker 1:And there's been a shift in our diets that affects this particularly fat-soluble vitamins.
Speaker 2:Yes, the sources point out that the modern dietary shift away from traditional quality animal fats things like butter, lard, tallow towards highly processed, less nutrient-dense vegetable oils has led to widespread deficiency in the fat-soluble vitamins A, d, e and K. The paleo approach, with its focus on including healthy fats, naturally helps restore better levels of these vitamins, which are vital for everything from immune function to hormone production.
Speaker 1:Vitamin D seems to get a special focus. Why is it so important?
Speaker 2:Well, vitamin D is fascinating. It's not just a vitamin. Our bodies synthesize it from sun exposure and it actually acts like a steroid hormone, controlling the expression of over 200 genes.
Speaker 1:Wow, 200 genes. What does it do?
Speaker 2:It's crucial for mineral metabolism, bone health, making important neurotrophic factors like serotonin, regulating cell growth, maintaining our biorhythms and even potentially preventing some cancers. And, critically for our discussion, vitamin D deficiency is strongly linked to autoimmune disease conditions like lupus, type 1 diabetes, ms, rheumatoid arthritis, crohn's disease, psoriasis, ibd. The list goes on.
Speaker 1:And it's needed for immune regulation.
Speaker 2:Yes, it's absolutely vital for the function of regulatory T-cells or Tregs, which are the immune cells that help calm down the immune response and prevent autoimmunity. Interestingly, the sources also note that wheat bran can actually interfere with vitamin D absorption or utilization.
Speaker 1:Good to know. What about vitamin B12?
Speaker 2:B12 is another critical one. It has the most complex chemical structure of all vitamins. It's essential for basic metabolism, making DNA, fatty acid synthesis, energy production, forming healthy blood cells and maintaining the protective sheaths around our nerves.
Speaker 1:And where do we get it?
Speaker 2:This is key. It's found only in animal foods meat, fish, eggs, dairy because it's synthesized by bacteria, not plants or animals themselves. Deficiency is linked to several autoimmune conditions, including MS, celiac disease, autoimmune gastritis and type 1 diabetes.
Speaker 1:Okay, and briefly, what about key minerals?
Speaker 2:A few are highlighted. Copper is important for bone health, cell growth and fighting infections. Deficiency has been linked to conditions like rheumatoid arthritis. Iodine is essential for thyroid hormone production, but it also acts as an antioxidant, particularly in breast tissue, and helps normalize the stress response. Zinc Zinc is huge it's the second most abundant trace metal in our body after iron. It's needed for something like 300 different enzymes for DNA and RNA processes, gene expression, making proteins, programmed cell death, apoptosis, b vitamin absorption, muscle function, insulin and testosterone production, making collagen, wound healing. And, crucially, it's needed for a healthy immune system and is an essential component of the vitamin D receptor.
Speaker 1:Meaning. Vitamin D can't fully do its job without enough zinc.
Speaker 2:Exactly. It really highlights that synergy concept again. They all work together.
Speaker 1:What about salt? We're often told to reduce salt.
Speaker 2:The paleo approach naturally tends to lower overall salt intake compared to standard diets high in processed foods. The suggestion from the sources is if you need to add salt, choose unrefined pink or gray salts, because they contain trace minerals, but still use them in moderation. It's about getting enough sodium, which is essential, but not the excessive amounts found in men-processed foods, and getting it from a source that offers other minerals too.
Speaker 1:Makes sense. Okay, before we move to the, what we need to address something potentially tricky the hidden impact of medications. Doctors are essential partners, but some common meds can actually work against healing right.
Speaker 2:Yes, it's a really important point. While medications can be necessary and lifesaving, it's crucial to understand how some commonly prescribed ones might paradoxically undermine the body's healing efforts, especially when dealing with autoimmune issues rooted in gut health and immune dysregulation.
Speaker 1:Like NSAI and ibuprofen naproxen. People take them all the time for pain and inflammation.
Speaker 2:Right, but the sources point out they have a high incidence of gastrointestinal side effects. They can directly cause damage to the intestinal barrier, contributing to leaky gut and increase the risk of ulcers bleeding, even perforations. So while they might reduce pain short term, they could be worsening the underlying gut problem.
Speaker 1:And corticosteroids like prednisone. They're powerful anti-inflammatories often used in autoimmunity.
Speaker 2:They are powerful. Yes, they work by essentially flooding the body with synthetic glucocorticoids, but chronic use can lead to the body's own receptors becoming resistant glucocorticoid receptor resistance. This actually compromises the immune system, long term can contribute to leaky gut itself and ultimately hinders the body's natural healing processes. It helps explain why symptoms often flare back up, sometimes worse than before, when people try to taper off these drugs. The root cause wasn't addressed.
Speaker 1:And finally PPIs and H2 blockers, the acid-reducing drugs.
Speaker 2:These are described as one of the most over-prescribed medications. They work by drastically reducing stomach acid. Now, while that might relieve reflux symptoms, short-term, low stomach acid is actually really problematic.
Speaker 1:Why is that we need stomach acid.
Speaker 2:Absolutely. We need strong stomach acid for proper digestion, especially of protein, and for absorbing key nutrients like B12, iron, calcium, magnesium, zinc. Reducing acid also increases the risk of gut infections because acid is a key barrier against pathogenic bacteria entering further down the digestive tract. Long-term use is linked to systematically compromised immunity and significantly reduced gut microbial diversity. It's just a cascade of negative effects that work directly against gut health and healing.
Speaker 1:Understanding how these common medications impact the gut and immune system is really critical, then, as part of the overall picture.
Speaker 2:Definitely, it's essential knowledge for making informed choices in partnership with your doctor.
Speaker 1:Okay, Wow. We've covered a lot on the why, the motivation and hope, and the how, the complex mechanisms at play. Now it's time for the really practical part. Segment three, the what. Practical steps for applying this knowledge. This is where the rubber meets the road, offering actionable strategies you can use. Let's dive straight into dietary application. A blue trend for eating to heal.
Speaker 2:Right. The foundation here, according to the sources, is the core elimination phase, often called the paleo approach, and the key word here, especially at the beginning, is elimination. The materials really stress the need for 100% commitment.
Speaker 1:No wiggle room. No 80-20 rule.
Speaker 2:Not initially. For most people dealing with autoimmunity, the sources are clear. Even small cheats can trigger significant flares and really set back the healing process. This isn't about being perfect for perfection's sake. It's about giving your body the clearest possible signal and the best chance to calm down the immune system and repair the gut.
Speaker 1:So what exactly needs to be eliminated 100% during this phase?
Speaker 2:It's a pretty comprehensive list. We're talking strictly avoiding all gluten, so wheat, barley, rye, tritical, and being careful with things like millet or even white rice flour due to potential cross-contamination in processing. Also soy, all dairy products, all legumes beans, peas, lentils, peanuts, nightshade vegetables, tomatoes, potatoes, peppers, eggplant, nuts and seeds.
Speaker 1:Nuts and seeds too, initially Wow, and cross-contamination is a real concern.
Speaker 2:Very much so. You need to be vigilant about potentially cross-contaminated foods like bulk bins at the store, shared cutting boards or utensils in the kitchen, even flour dust floating around if someone else is baking with wheat flour. It requires a level of attention that might seem intense, but it's crucial for removing potential triggers.
Speaker 1:And processed foods are definitely out.
Speaker 2:Oh, absolutely. Avoiding processed foods, fast food and the vast majority of prepackaged foods is fundamental. This also means becoming a detective about added sugars. They hide under dozens of different names everything from agave nectar and brown rice syrup to high fructose corn syrup and yacon syrup. You really need to read labels carefully.
Speaker 1:And the sources suggest some of these eliminations might be long term.
Speaker 2:Yes, particularly gluten and soy, Because of their significant impact on the gut barrier and immune system. The sources emphasize that for many people with autoimmune conditions, these are likely goodbye forever. It's a challenging thought, but framed as an empowering step towards lasting health.
Speaker 1:Okay, so that's a lot to avoid. What should you be eating? The focus shifts dramatically right towards prioritizing nutrient-dense foods.
Speaker 2:Exactly. It's not about deprivation. It's about flooding your body with the nutrients it needs to heal, and variety is absolutely key here. As much variety as possible, both in terms of the types of animals your protein comes from and the different cuts of meat you eat.
Speaker 1:And organ meats get a big emphasis.
Speaker 2:Waffle. Huge emphasis Described as the most nutrient-dense protein available. The recommendation is to aim for consuming organ meats liver, heart, kidney, tongue, etc. At least four or five times a week. Four or five times a week. That might sound daunting to some people. It can initially, but sourcing quality grass-fed or pasture-raised offal is ideal for maximizing nutrients. It's packed with vitamins A, d, e, k, b vitamins, minerals like iron, zinc, copper just incredibly concentrated nutrition that your body can use to rebuild.
Speaker 1:Okay, what about seafood?
Speaker 2:Also critical, especially fatting cold water fish like wild-caught salmon, sardines, mackerel, trout. Aim for these at least three times a week. Why? Because they're the best dietary source of EPA and DHA omega-3 fatty acids those crucial anti-inflammatory fats we talked about earlier.
Speaker 1:And mercury isn't a concern with all fish.
Speaker 2:It's important to be mindful. Yes, the sources provide helpful lists. Fish with very low mercury levels include things like shellfish, shrimp, scallops, oysters, clams, wild salmon, trout, herring, haddocks, sardines, anchovies. But they also list fish to avoid due to higher mercury content, like swordfish, tilefish, king mackerel and certain types of shark and tuna, especially albacore. So choosing wisely is key.
Speaker 1:Got it. What about red meat?
Speaker 2:Red meat, after offal and seafood, is likely to become the staple of your diet in this approach. But the emphasis is strongly on quality. Prioritize grass-fed and pasture-raised meat whenever possible.
Speaker 1:Why grass-fed specifically?
Speaker 2:Because it has a significantly better nutrient profile more beta-carotene, precursor to vitamin A, more vitamin E, more B vitamins, more minerals like zinc and iron, more beneficial fats like CLA and even some vitamin D if the animal is out in the sun, plus a much better omega-6 to omega-3 ratio compared to grain-fed meat. That difference is really key for reducing inflammation.
Speaker 1:Okay, and poultry, chicken and turkey.
Speaker 2:Poultry definitely has nutritional value, but the sources point out it generally has the worst omega-6 to omega-3 fatty acid ratio of most meats, even if it's free range. So the recommendation is that poultry should not be the main source of protein. If you do eat conventional poultry regularly, consciously increasing your intake of omega-3 rich seafood becomes even more important to help balance out those fats. It's all about that overall balance.
Speaker 1:Right Now. Vegetables, yeah, are they still important, absolutely essential. Consume large portions of vegetables. Think eat the rainbow. Getting a wide variety of colors ensures you get a broad spectrum of phytonutrients and antioxidants. Aim to include green foods with most meals. And what about carbs from vegetables?
Speaker 2:Roots, tubers and bulbs become major carbohydrate sources here, Things like sweet potatoes, yams, taro, cassava, parsnips, plantains, beets, carrots and, interestingly, the sources note that cooking vegetables can actually increase the bioavailability of certain antioxidants like carotenoids in carrots or lycopene in tomatoes, though tomatoes are out initially as nightshades.
Speaker 1:Good to know. Cooking isn't always bad. What about healthy fats? Which ones are encouraged?
Speaker 2:The advice is to embrace healthy amounts of high-quality sources of fat. This includes rendered animal fats like lard from pastured pigs, tallow from grass-fed beef, bacon, fat from well-sourced bacon without nitrate-dust sugars. Also the fats naturally present in oily cold water fish.
Speaker 1:And plant-based fats.
Speaker 2:Yes, certain ones are good choices Avocado oil, coconut oil and coconut milk cream, olive oil, especially extra virgin, used cold palm oil and red palm oil sustainably sourced. These are the facts that help build healthy cell membranes, support hormone production and help reduce inflammation rather than fueling it like those processed vegetable oils.
Speaker 1:Okay, next category glycine-rich foods. Why is glycine important?
Speaker 2:Glycine is a key amino acid needed to build and repair connective tissues, things like collagen and elastin, which make up our skin joints, gut lining, etc. So getting enough is crucial for healing.
Speaker 1:And where do we find it?
Speaker 2:Primarily in the gristly bits we often discard Consuming skin, like on chicken or fish joints. Think trotters, chicken wings, oxtail meat cooked on the bone and tougher cuts like cheek jowl or chuck roast that contain more connective tissue.
Speaker 1:So nose to tail, eating essentially.
Speaker 2:Exactly, and two excellent concentrated sources are gelatin from grass-fed sources, if possible, and especially homemade bone broth. Making bone broth by simmering bones, beef, chicken, fish for a long time, anywhere from four hours up to even four days extracts, collagen, gelatin, glycine, proline, glucosamine, chondroitin and minerals. It's incredibly nourishing for the gut and joints.
Speaker 2:And finally, probiotic foods for gut health. Yes, definitely encourage incorporating naturally fermented, unpasteurized foods, things like traditional sauerkraut, kimchi, fermented pickles, coconut milk, kefir, yogurt, kombucha, watching sugar content. These provide beneficial bacteria to help repopulate the gut. The sources also mention beneficial yeast like Saccharomyces boulardii, found in some supplements, clarifying that consuming these beneficial yeast doesn't cause yeast infections. In fact, s boulardii can help treat candida overgrowth. It's all about restoring that healthy gut microbiome balance.
Speaker 1:Okay, that's a fantastic overview of what to eat. Now some practical tips on smart sourcing and food preparation. How do people find good quality local and organic food?
Speaker 2:Thankfully, there are great resources now. The sources mention online directories like eatwellguideorg and localharvestorg, which can help you find local farmers, farmers, markets, csas, community supported agriculture programs in your area.
Speaker 1:And what are the benefits of buying local?
Speaker 2:Usually it's fresher, which often means higher micronutrient content. You're also supporting local agriculture and often eating more seasonally, which tends to align better with our body's natural rhythms and nutritional needs.
Speaker 1:What about budget concerns? This way of eating can seem expensive.
Speaker 2:That's a valid concern. The sources acknowledge this and offer suggestions. Frozen vegetables can be a great budget-friendly option, as they're typically flash-frozen at peak ripeness, locking in nutrients. Just be sure to check labels for unwanted added ingredients like sauces or oils. Canned or jarred vegetables can also work in a pinch, but look for BPA-free cans or glass jars if possible. Buying tougher cuts of meat and cooking them slowly or incorporating more organ meats can also be more economical than premium muscle cuts.
Speaker 1:Good tips. What about people who are hesitant about weird foods, like the organ meats we mentioned?
Speaker 2:The main message is to keep an open mind and cultivate a sense of adventure with food. Our taste buds actually adapt over time, often within just a few weeks of dietary changes. So a food you disliked before might become tolerable or even enjoyable later on, especially if prepared differently. Don't write something off after just one try.
Speaker 1:Good advice, and quickly. What about cooking with alcohol? Is that okay?
Speaker 2:Generally yes, if done right. The sources explain that the alcohol itself cooks off during heating, leaving behind just the flavor compounds. So using things like wine, hard cider check for gluten additives or distilled spirits like brandy or rum in cooking is usually well tolerated, as long as they're gluten-free and cooked sufficiently.
Speaker 1:Okay, moving beyond. Just what foods? How about optimizing eating habits? Does how we eat matter?
Speaker 2:Absolutely. It starts with hunger hormone regulation. The goal is to eat balanced meals that include quality protein, healthy fats and fiber-rich carbohydrates, mostly from non-starchy vegetables, plus some starchy veg or fruit. This combination helps stabilize blood sugar, promotes satiety and keeps hunger hormones like ghrelin and leptin in better balance, reducing cravings and energy swings.
Speaker 1:And mindful eating, taking your time.
Speaker 2:Hugely important. The advice is take your time when you eat. Chew your food thoroughly. This isn't just about manners, it's the crucial first step of digestion. Chewing properly signals your entire GI tract to prepare for incoming food. And it affects hormones too. Yes, chewing well actually increases production of cholecystokinin and glucagon-like peptide 1. These are hormones that signal fullness and slow digestion, and it decreases ghrelin, the main hunger hormone. So eating slowly and mindfully literally helps your body regulate appetite and digestion better.
Speaker 1:What about after the meal? Post-meal rest?
Speaker 2:Also important avoid rushing right after eating or immediately jumping into stressful activities like heading straight into a stressful commute or doing a strenuous workout. Digestion requires significant blood flow to the gut and works best when your body is in a calm, parasympathetic, rest and digest state. Just allowing even a few minutes of calm after eating can make a difference.
Speaker 1:And meal frequency. Should we be grazing or eating set meals?
Speaker 2:The recommendation here is generally to shift away from constant grazing and hoard two to three large, well-balanced meals per day. For many people, especially those managing chronic health issues, this can be surprisingly liberating. It gives your digestive system a proper rest between meals, which can improve insulin sensitivity and gut health, and it can also save time and mental energy compared to constantly thinking about the next snack.
Speaker 1:Interesting. And what about drinks like coffee and tea?
Speaker 2:The sources advise caution with excessive and habitual consumption of coffee, Particularly instant coffee has been shown in some studies to potentially cross-react with glide and antibodies, meaning it might trigger an immune response similar to gluten in sensitive individuals.
Speaker 1:Wow, instant coffee. Ok, what about regular coffee or tea?
Speaker 2:Regular brewed coffee might be better tolerated by some, but moderation is still key due to caffeine's effects on stress hormones. Green and black tea offer antioxidant benefits, but interestingly, some research suggests they might also have pro-inflammatory effects in healthy individuals if consumed in excess. So the best advice is probably to listen to your body, see how you tolerate them and avoid excessive intake.
Speaker 1:OK, now, after someone has been following this strict elimination phase for a while and seeing improvement, there's the reintroduction journey, right? What's the goal here?
Speaker 2:The goal of reintroduction is not to bring back foods known to cause leaky gut, gut dysbiosis or strong immune stimulation for most people. So let's be really clear again. Or strong immune stimulation for most people. So let's be really clear again. Based on the sources, things like gluten and soy are likely goodbye forever for the vast majority of people with diagnosed autoimmune conditions.
Speaker 1:So what can potentially be reintroduced?
Speaker 2:It's about carefully testing foods that were eliminated initially but might be tolerated later on, perhaps in moderation or with specific preparation methods. Things like eggs, nuts, seeds, maybe some nightshades or even occasionally, some properly prepared legumes or non-gluten grains, but it's highly individual.
Speaker 1:And how long does someone need to be strict before even thinking about reintroductions?
Speaker 2:Healing time varies enormously. It depends on so many factors how long you have had your disease, how severe it was, how strictly you implemented all the recommendations, your genetics, your stress levels, sleep everything. The sources mention that actual tissue healing can take anywhere from six months to two years. Reducing autoantibody levels typically takes at least three to six months of strict adherence. Patience is absolutely key.
Speaker 1:And figuring out reactions can be tricky.
Speaker 2:Very tricky. Reactions aren't always immediate or obvious. They can be delayed by hours or even days, and they might manifest in ways you don't expect maybe fatigue, joint aches, mood changes, skin issues, not necessarily a digestive upset. Plus, there's always the temptation to ignore mild symptoms because you really want that food back. This phase requires meticulous self-observation and honesty.
Speaker 1:So what's the strategy?
Speaker 2:Eliminate all the potential culprits for a solid period until symptoms are well-controlled. Then reintroduce foods, one at a time. Very slowly, eat a small amount of the test food, then wait three, four days, paying close attention to any potential reaction, before trying a slightly larger amount or moving on to the next food. Keep a detailed journal.
Speaker 1:And again, gluten and soy are likely permanent no's.
Speaker 2:That's the strong suggestion. Other previously avoided foods like grains, legumes or nightshades might eventually be tolerated rarely or if prepared traditionally like soaking, sprouting, fermenting grains, legumes but they might never be staples. Alcohol consumption, if reintroduced, would likely need to be occasional, not a daily norm. It's a very personal journey of discovering your own tolerance levels.
Speaker 1:OK, that covers the diet application in great detail. Let's move to lifestyle application, cultivating well-being beyond diet. How do we put the lifestyle mechanisms into practice, starting with actionable stress management?
Speaker 2:Right, because stress management isn't just a nice-to-have. It's essential for calming the immune system. The strategies fall into two main buckets First, actively decreasing the number and severity of stressors in your life where possible. And second, increasing your resilience to the stressors you can't avoid.
Speaker 1:So how do you decrease stressors?
Speaker 2:This often involves learning to say no more often, protecting your time and energy. It means asking so how do you decrease stressors and increasing resilience? The sources even mentioned laughter. Yes, the simple act of laughter, and even just smiling, can activate parts of the brain that release endorphins and dopamine, boosting mood, improving sleep, enhancing motivation. It's a powerful free tool. Mindful meditation is also strongly recommended for its proven ability to reduce oxidative stress and actually increase levels of beneficial antioxidants like glutathione in the body.
Speaker 1:And even small things can help.
Speaker 2:Absolutely thione in the body and even small things can help. Absolutely Small impactful changes like playing calming music, lighting candles, using aromatherapy with essential oils like lavender these can all help create a more relaxing environment and signal your nervous system to shift out of that fight or flight mode. It's about building a toolbox of strategies that work for you. Great, Next, optimizing your sleep environment.
Speaker 1:We know we need 7, 10 plus hours. Next, optimizing your sleep environment. We know we need 7-10 plus hours, but how do we improve the quality?
Speaker 2:Protecting your natural circadian rhythms is absolutely paramount. This boils down to getting sunlight during the day in a very dark environment at night. Aim for at least 15 minutes of outdoor light exposure, ideally in the morning, to set your body clock.
Speaker 1:And at night pitch black.
Speaker 2:As dark as possible. Yes, use blackout curtains, cover any small electronic lights. Keep the room quiet and cool and really try to reserve your bed only for sleep and sex. Avoid working, watching TV or scrolling on your phone in bed, as this weakens the mental association between bed and sleep. That's good sleep hygiene.
Speaker 1:What about naps?
Speaker 2:Power naps can be great. If you keep them short, under about 25-30 minutes, they can significantly boost alertness and cognitive function without usually interfering with your nighttime sleep.
Speaker 1:And melatonin supplements. People often reach for those.
Speaker 2:The advice here is caution. While melatonin can be helpful short-term, in very small doses like 0.25 mg for specific situations like jet lag, it should really only be considered after you've consistently implemented all the natural strategies Morning sunlight, ensuring darkness at night, maybe using ember-tinted glasses in the evening to block blue light from screens, and eating foods rich in tryptophan, like turkey, or pumpkin seeds and glycine, like bone broth, which are precursors for melatonin production. Relying on supplements without addressing the fundamentals isn't ideal.
Speaker 1:Got it Natural first. Okay, how about mindful movement in practice?
Speaker 2:The absolute key here is adapting physical activity to your individual needs and your current state of health. It's not one size fits all.
Speaker 1:So start gently.
Speaker 2:Yes, gentle, activities like walking, restorative yoga, tai chi or swimming are excellent starting points. The focus should be on consistency and enjoyment, gradually building intensity only as your body feels stronger and recovers. Well, and for those who were doing intense exercise before workouts, the advice is often to consciously reduce that intensity and duration and really prioritize rest and recovery days. Remember, strenuous exercise can be counterproductive and potentially exacerbate the condition. Slow and steady really does win the race when you're focused on healing. Finding activities you genuinely enjoy in environments where you feel comfortable is crucial for making it sustainable long-term.
Speaker 1:Makes sense. And finally, a lifestyle factor. We might not think about much Posture for health. How does posture fit in?
Speaker 2:It's surprisingly important for overall stress on the body. The sources suggest that the common S-shaped curve in the spine isn't actually the most natural or healthy. A J-shaped spine with a slightly forward-tilted pelvis anteverted pelvis pelvis puts less strain on the back and neck.
Speaker 1:How can we work towards better posture?
Speaker 2:Some practical tips include setting up your workspace ergonomically computer monitor at eye level, keyboard positioned so your elbows are bent at about 90 degrees. Considering a standing desk or even a treadmill desk can encourage more movement and better alignment. Choosing minimalist footwear or spending time barefoot can help strengthen your feet and improve your natural posture from the ground up, and maybe setting little reminders on your phone or computer to just check in with your posture throughout the day. Are you slouching? Is your head forward? It takes conscious effort initially but becomes more natural over time as your muscles adapt. These seemingly small what's can have significant how impacts on reducing physical stress.
Speaker 1:Great practical tips. Okay, wrapping up the what section, let's talk about navigating the journey, working with your doctor and supplements. How should people approach their doctor about this?
Speaker 2:The ideal approach is to view your doctor as a co-conspirator or a member of your team. Aim for an open and honest dialogue. It can be helpful to share the scientific rationale behind this approach, maybe even bringing in summaries or pointing to research if your doctor is open to it. It's about collaboration, not confrontation. You want them on your side, supporting your efforts.
Speaker 1:And reviewing medications is a key part of that conversation.
Speaker 2:Absolutely critical. The sources stress the need to critically evaluate all medications you're taking, both prescription and over-the-counter, with your doctor. If you're on drugs like corticosteroids, working with your doctor to very slowly taper off them, if appropriate for your condition, is essential. Stopping abruptly can be dangerous and, as we discussed, strongly consider avoiding or finding alternatives to regular use of NSAIDs, ppis, h2 blockers, laxatives and antidiarrheals because of their potential negative impacts on gut health and immunity, which directly undermine the healing goals of this approach.
Speaker 1:Okay, what about supplement savvy? Are supplements helpful?
Speaker 2:They can be if used strategically and carefully. The absolute first rule emphasized strongly is check your supplement labels. Many supplements contain hidden fillers or binders like gluten, wheat derivatives, corn, soy, dairy or yeast, which could completely sabotage your efforts. If you're trying to avoid those things, you have to be a label detective.
Speaker 1:Okay, Assuming the labels are clean. What specific supplements might be supportive?
Speaker 2:Several are mentioned for potentially helping the healing process. Stomach acid support, often using betaine HCL with pepsin, can be helpful for people with low stomach acid, especially if they've been on acid-reducing medications. To ensure proper digestion, if someone has had their gallbladder removed or has gallbladder issues, gallbladder support with ox bile or bile salts might be needed to properly digest fats and absorb fat-soluble vitamins.
Speaker 1:Digestive enzymes too.
Speaker 2:Yes, broad-spectrum digestive enzymes, either plant-based or pancreatic, taken with meals, can help optimize the breakdown of fats, proteins and carbohydrates, taking some burden off the digestive system. Proteins and carbohydrates taking some burden off the digestive system. L-glutamine, an amino acid, is highlighted as the best-known compound for reducing intestinal permeability or leaky gut. It's a preferred fuel source for gut lining cells and important for immune function. Doses used in studies are often quite high, maybe 10 to 40 grams per day, usually divided.
Speaker 1:And probiotics.
Speaker 2:Probiotics definitely have benefits for restoring healthy gut flora. Though the sources note, the exact mechanisms are still debated, whether it's direct recolonization or other effects like changing gut pH, competing with pathogens or producing antimicrobial compounds. But supporting gut dysbiosis is key.
Speaker 1:What about basic vitamins and minerals?
Speaker 2:Ensuring adequate intake of key players like vitamin D3, especially if sun exposure is limited. Vitamin B12, crucial if avoiding animal products, though this approach is animal food-centric. Zinc, copper and iodine is important, ideally through food, but targeted supplementation might be needed if testing shows deficiencies.
Speaker 1:Now here's a really important warning from the sources regarding supplements. What should people with autoimmune disease avoid?
Speaker 2:This is critical. Avoid immune enhancers. The materials explicitly warn against using common herbal supplements, often marketed for boosting the immune system, things like elderberry, goldenseal, echinacea, astragalus, ginseng, even quercetin, in high doses. The concern is that these could potentially overstimulate an already overactive immune system, which is the last thing you want in autoimmunity. So these should probably be avoided.
Speaker 1:That's a really crucial distinction. Don't just blindly boost the immune system. Sometimes combining approaches is best.
Speaker 2:Yes, the sources acknowledge that sometimes combining conventional medicine and natural approaches is far more powerful than choosing just one. A prime example given is severe small intestinal bacterial overgrowth, or SIBO. In some cases, a course of specific antibiotics might be necessary to effectively clear the overgrowth, used in conjunction with dietary changes and gut healing support, rather than relying solely on diet, which might not be enough for severe cases. It's about using the right tools for the specific situation synergistically.
Speaker 1:Okay. Lastly, people need to be prepared for the transition right, Managing the transition, expecting the unexpected. It's not always easy at first.
Speaker 2:Definitely not always easy, especially that initial phase. Be prepared that the transition can be challenging, particularly if you're coming from a diet high in carbohydrates and sugar. You might experience what's commonly called the carb flu or keto flu for the first, say, two to four weeks.
Speaker 1:What does carb flu feel like?
Speaker 2:Symptoms can include fatigue, headaches, intense cravings, especially for sugar, mood swings, maybe even some digestive upset. As your gut microbiome adjusts, it's basically your body adapting to burning fat for fuel instead of constantly running on glucose.
Speaker 1:Are there ways to cope with that?
Speaker 2:Yes, Making sure you're eating enough quality fats can help provide steady energy. Staying well hydrated with water and electrolytes is crucial. Gentle physical activity can sometimes help, as can stress management techniques and prioritizing sleep. Some people find that small amounts of coconut oil or MCT oil or supplementing with collagen or a leudaminum can ease the transition symptoms.
Speaker 1:And sometimes people feel worse before they feel better due to die-off.
Speaker 2:Yes, that's another possibility the Jerrish-Harkshimer reaction, often just called die-off. This can happen if there's a rapid killing off of pathogenic bacteria or yeasts in the gut. As these microbes die, they release toxins which can temporarily cause symptoms like fever, chills, headache, muscle aches, rapid heart rate or a flare in existing symptoms. It's usually short-lived, but can be alarming if you're not expecting it. Supporting detoxification pathways gently can sometimes help mitigate this.
Speaker 1:And the main message is patience.
Speaker 2:Patience is paramount. Healing time is so incredibly individual. It depends on all those factors we mentioned how long you've had the disease, how much damage there is genetics, adherence, stress, sleep. Healing tissue structurally can take six months to two years. Seeing auto-handybody levels come down often takes three to six months or longer. This is absolutely a marathon, not a sprint. Don't get discouraged by slow progress. Consistency is what matters.
Speaker 1:Having support helps too, presumably.
Speaker 2:Immensely. The sources strongly advise building a support network before you even start. If possible, find cheerleaders, friends, family members who will encourage you. Find problem solvers maybe someone who's been through something similar or is good at finding recipes or resources. Sharing your journey with trusted people can make a huge difference on tough days.
Speaker 1:And planning ahead is key.
Speaker 2:Absolutely essential, especially for eating away from home social events, work lunches, travel, planning ahead and always having some emergency food with you, compliant snacks. Maybe a pre-made meal can prevent getting stuck in situations where you feel pressured to eat something off plan, which could lead to a flare and setbacks. These practical, what steps are really vital for long-term success and sustainability.
Speaker 1:So, as we've really dug into today, these sources offer, I think, a really profound understanding of why our diet and lifestyle choices are just so fundamental, how they intricately impact the mechanisms of our bodies, the gut, the immune system, inflammation, and then, crucially, what practical, actionable steps you can take to apply this knowledge in your own life. Yeah, you basically just received a potential roadmap, maybe a blueprint, for reclaiming your health. This knowledge really is a powerful tool. It offers the possibility of new vitality, an effective strategy to manage and reverse your disease, and real hope for the future. Through this kind of deep dive, you hopefully have the insights to start solving the puzzle of your own unique health journey.
Speaker 2:So, as you reflect on everything we've talked about today, maybe consider this final provocative thought, given just how intricately connected everything in our bodies is, what previously overlooked small change in your daily routine, perhaps something you've dismissed before as insignificant might actually have the most profound impact on unlocking your personal health puzzle. Where do your unique vulnerabilities, but also your unique strengths, lie when it comes to applying these powerful principles we've discussed?