Eat The Rainbow: Foods That Reverse Chronic Diseases

Doctor mark
Coming up on this episode of the doctor's pharmacy. When you understand what's in food, the most important thing to understand is that quality matters. The source matters. Where it was grown matters. The quality of the seed matters.

William Li
The quality of the soil matters, the way it was grown and transported and processed and where you could buy it. All those things influence the quality of the nutrition in the plant or in the animal. Hey, everyone, it's Doctor mark. As functional medicine practitioners, we need to get to the heart of root causes behind our patients health concerns. And let's face it, ordering labs to get the data can be an administrative nightmare.

Doctor mark
Luckily, Roopa Health is here with the solution. Roopa's simple lab ordering platform helps you access and order from thousands of tests from over 35 different lab companies in one place. And better yet, it won't cost you a cent. That's right. There are no hidden fees, subscriptions, or complicated billing systems when you use Roopa Health.

So if you're tired of juggling multiple invoices or dealing with administrative headaches, do what I do. Make the switch to roopahealth. Sign up free@roopahealth.com and take control of your lab ordering process today. That's rupahealth.com dot I always say I want to live to be 120, but I really only want to do that as long as I'm feeling great and I'm still able to do all the things I love. But to do that, I've got to maintain my physical strength and muscle endurance.

And that is why I'm excited to share a supplement that's been a game changer for me. Timelines might appear, you see, as we, we age our mitochondria, these little energy factories of the body become less efficient, causing us to struggle with low energy levels and muscle function. Now, mitopur is the first and only clinically tested pure form of a natural gut metabolite called urolithin, a that clears damaged mitochondria away from our cells and supports the growth of new and healthy mitochondria. And let me tell you, it works. At 64, I just got back from hiking a glacier in Iceland, and I literally have never felt better.

Right now, timeline is getting my community an exclusive 10% off your first order of mighty pure. Just head over to timeline.com doctorhiman and start your journey to peak muscle health today. That's Timeline.com Dr. Hyman D r h y M a n I've always loved macadamia nuts, and that's why I'm so excited to share with you house of macadamias. Not only do they prioritize the highest quality of their nuts, but they stand out for their direct partnership with african farmers.

These nuts are packed with the highest percentage of heart healthy monounsaturated fats compared to other nuts and even avocados. Plus, macadamia oil is even richer in monounsaturated fatty acids than olive oil, making it a perfect addition to the pegan diet. Macadamia nuts also have the lowest carbohydrate content, with 33% less than almonds and 50% less than cashews. They also have the lowest levels of lectins, phytic acid, and oxalates, especially when compared to almonds and cashews. Now, right now, you can get 15%.

William Li
Off, but for a very limited time. With every subscription to my bundle, you'll receive a free month's worth of 100% macadamia milk, worth $20 every delivery. Visit houseofacademias.com Hymen to get 15% off. Today. That's House of o f m a c a D a m I a s.com hyman now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal practice, there's simply not enough time for me to do this at scale.

Doctor mark
And that's why I've been busy building several passions projects to help you better understand. Well, you if you're looking for data about your biology, check out function health for real time lab insights. And if you're in need of deepening your knowledge around your health journey, well check out my membership community doctor Hyman plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drheiman.com for my website store and a summary of my favorite and thoroughly tested products. Welcome to the doctor's pharmacy.

Every week I bring on interesting guests to discuss the latest topics in the field of functional medicine and do a deep dive on how these topics pertain to your health. In today's episode, I have some interesting discussions with other experts in the field, so let's just jump right in. When you eat food, there's information in it far beyond calories, beyond protein, fat, fiber, carbohydrate. And that information in food is driving all the biochemistry in your body, and it's even building the stuff you're made of. And there's literally billions of chemical reactions that happen in your body every second, and they're all regulated by various inputs, your thoughts, your feelings, your microbiome and so forth.

William Li
But the biggest input every single day that we use to modify our biology for good or bad, are foods. And those foods determine the quality of your biology, the quality of your health, and the quality of your life at the end of the day. So we're going to be talking about how food is medicine, how it's a the biological response modifier, how it's literally code that upgrades or downgrades your biological software with every single bite. So I'm going to use these five foods as an example of the power of foods to regulate your biology. And the truth about it is that it is more effective than most medication.

In fact, it works faster, better is cheaper, and it has very good side effects. So there's really a new understanding about the role of food as medicine. Not as a sort of medicine light, but actually as more powerful than most current therapies for chronic disease. You know, just take diabetes, for example. There is no drug that can reverse diabetes, but food can, and that's been demonstrated over and over.

So let's jump into these five foods. My first is probably something you've never heard about called cognac. And I don't mean the drink, I mean cognac root. It's a special kind of fiber. It's from a tuber, it's japanese tuber that is used in japanese cuisine.

And it's got zero calories, but it contains incredible fiber that is both prebiotic, which means it feeds the good part of your microbiome, but it also slows the absorption of sugar and fats into your bloodstream. So it helps you balance your blood sugar and cholesterol. And it's something you can buy as a powder, and you can mix it in water and drink it, but also you can take it as noodles. Yes, I said noodles. So you can have your favorite noodle pasta dish, but instead swap out these noodles.

And it actually provides an incredible benefit to your body in terms of the fiber and the regulation of your blood sugar and insulin, as well as cholesterol. And the noodles are often called shirataki noodles. This is japanese name for them. You can google them, but they're really good and yummy. And you can put all kinds of sauce on them and just treat them like pasta.

So that's one of my favorites. Another one is a food that's been recently rediscovered that's pretty striking, that has among the most phytochemicals of any plant food ever discovered. And it's buckwheat. And it's a particular kind of buckwheat from the himalayas called himalayan tartary buckwheat that's been around for over 3500 years, but only recently rediscovered by my good friend, colleague, and mentor, doctor Jeffrey Bland. I won't go into the whole story because we've talked about it before on the podcast, but this particular plant has grown in very tough conditions up in the himalayas.

There's poor soils, cold weather, not so much rain. I mean, it's nasty to be a plant up there. And yet, because it's under such stress, it produces its own defense mechanisms, which are phytochemicals. So the plants produce these molecules not for our benefit, but for their benefit. It's their immune system, it's their defense system.

The harder the plant is stressed, the more these chemicals are produced. So a wild strawberry is way better than an organic strawberry, is better than a commercial strawberry. Thats an industrial strawberry. Same thing with any food. When you stress a plant like that, it produces all these phytochemicals.

Whats interesting about himalayan tartary buckwheat is that it contains some of these molecules that are no other plants. One of them in particular has a particular power to rejuvenate your immune system. And as we age, there's something called immunosenescence, which is the aging of our immune system. And that's why we see with COVID for example, so many people who are older or chronically ill are getting sicker and dying because their immune systems can't handle it. So what, what the himalayan tardy buckwheat has is phytochemicals that actually kill the zombie cells that are the immune senescent cells and really help your immune system rejuvenate.

They also contain, you know, over 130 more phytochemicals that are polyphenols. Risperidin, rutin, quercetin, for example, is very abundant in himalayan to rebuff, has been found to regulate allergy, immunity, gut health, as well as be beneficial in prevention of COVID So theres really some interesting compounds in there. Plus its got more protein, less starch and sugar, more minerals like magnesium and zinc than almost any other, what we call grain. And the thing about it, its not a grain. So if youre grain free, you get to have buckwheat because its actually a flour.

And I guess you can eat flour. So the next category of foods, which is really a staple in my diet, id eat this every single day because, one, I have a genetic problem that makes it hard for me to make a molecule called glutathione. And two, it's just such a delicious food. And three, it has all these other benefits. So these are the cruciferous vegetables, or brassicas, and they include things like broccoli, cabbage, collards, kohlrabi, kale.

I think arugula is part of it, and Brussels sprouts. So all those kinds of family of vegetables contain compounds called glucosinolates and sulfuraphanes and many other compounds as well. But these have turned out to be incredibly powerful to upregulate a molecule in your body called glutathione. And this molecule has so many functions in the body, but particularly it's powerful in regulating immune system and improving your antioxidant system and detoxifying. In fact, it's the master antioxidant, master detox fire, master regulated every immune system.

And it's made by the body, but it often is sluggish. And making it, when we're exposed to so many toxins and some of us, like me, have a gene, doesn't, doesn't make that much of it. So I mean, historically we weren't exposed to 80,000 different toxic chemicals and all this pollution and crap. And so we really didn't need to have a robust detox system. And so for me, it's really important to have at least two cups a day of these cruciferous vegetables.

I like broccolini, I love that one. And you can mix and match and have all kinds of different ones, but these are really critical. Plus, not only do they contain these compounds that are detoxifying, but they're also anti cancer. And in China they did an incredible study where they looked at the urine samples among Chinese and they did food questionnaires and they found that those who had the most in their compounds in their urine, namely most of the sort of broccoli kind of extracts, broccoli metabolites in the urine. They had the lowest rates of cancer.

So there's a direct correlation between high intakes of these foods and low rates of cancer. Broccoli sprouts are like broccoli on steroids, basically. And you can put them on salads. They're really delicious, they're a little spicy. Yummy.

And they have really high levels of these phytochemicals, like sulforaphane glucanolates. And then all these other compounds are also in these vegetables like magnesium, folate, as well as vitamin K and iron and many, many other really beneficial nutrients that we need. So it's a real staple. The next major category of food is mushrooms. And I'm not talking about the white button mushrooms, which actually are not that nutritious.

And particularly, you should not eat them raw because they have a natural carcinogen in them. But I'm talking about mushrooms that have been used for thousands of years in China and Japan and other countries and that actually have powerful medicinal properties. And they contain a class of carbohydrates called polysaccharides. And these polysaccharides have dramatic potential to boost immune function, to help cancer and many, many other things. So, for example, my favorites are shiitake, maitake, and lion's mane.

So shiitake is wonderful for immune function. Maitake is also wonderful for immune function, but also cancer prevention. And there's many, many studies on mitake in cancer. And then the last is lion's mane, which looks like a brain and actually is great for neuroplasticity. So, you know, we can take them as supplements, but you can cook them.

I roast them in the oven. I saute them. They're delicious. Little garlic, and they're really yummy, and they're great for you. And there's a whole new mushroom explosion literally happening in our country with exploration of different kinds of edible mushrooms, therapeutic mushrooms, psychedelic mushrooms.

So we're really entering a mushroom revolution. And stay tuned because there's billions of dollars flowing into this marketplace. And the last, and again, there's 25,000 different molecules. And I could have picked ten other foods, right? But these are the ones that I kind of really like to talk about today.

And the other is green tea. Now, green tea has a classic compounds called epigalactyl, catechin, galates, which are powerful antioxidants, but they also upregulate glutathione. They're powerful in detoxification. They're anti cancer. They've been shown to improve immune function, for example, around Covid.

So they're really powerful. And you can just drink green tea. And there's matcha, there's Sencha, there's, you know, I like the brown rice. One green tea with brown rice. I think it's called matcha or something.

I'm probably screwing that up. And it's great. And those are something you can incorporate in your day just as a cup of green tea or iced tea. I put matcha powder in my smoothie, for example. So there's a lot of ways to get it.

I think these are really important superfoods that we should be incorporating in our diet on a regular basis when you understand what's in food. And I think it would be worth breaking it down a little bit. The most important thing to understand is that the quality matters. The source matters, where it was grown matters, the quality of the seed matters, the quality of the soil matters, the way it was grown and transported and processed and where you could buy it. All those things influence the quality of the nutrition in the plant or in the animal.

And so we've developed a food system which is really great at creating a lot of starchy, well preserved carbohydrate calories that can sit on the shelf for years and not go bad. But that is not what we want to be eating, because within food, when you look at the quality aspect, it says everything about how food can regulate your biology. So, for example, protein, fat, carbs, I just go through a couple of examples. So protein, you think protein is protein, protein, is it all the same? Well, no, it's not.

If you're eating a phyllot cow versus, let's say, a regeneratively raised, grass fed cow, the effects on your biology are radically different, even if it's the same grams of protein. So, for example, the Fela cow will be full of antibiotics, will be fed a lot of grain, will have a lot of omega six fats, may have all kinds of other inflammatory molecules in them because of the diet they're eating and the way they're raised, plus all the antibiotics and so forth. The generally raised grass fed cow is eating maybe a wide variety of plants, 50 to 100 different plants, many medicinal plants with all kinds of phytochemicals. They have higher levels of omega three, higher levels of vitamins, higher levels of antioxidants, higher levels of what we call phytochemicals. And you go, wait a minute, doctor hyman, how are there phytochemicals in animals?

That doesn't even make sense. They're called phyto, which means plants. How can they be plant chemicals in meat? So the animals eat the plants and we eat the animals. And basically we are whatever we're eating ate.

So we're seeing, for example, as high levels of some of these beneficial phytochemicals, like the catechins in, for example, goat milk, has been eating certain shrubs and plants, as we do in green tea. So that's profound to discover that and the quality changes the effects on your biology. And there's been some studies looking at if you eat, for example, wild meat versus phyllop meat, eat feedlot meat, same grams of protein, your inflammation goes up, eat wild meat goes down, right? So the quality matters. Fats.

Another example, you could eat the same grams of trans fat, like basically shortening as you do of omega three fats, which comes from fish. And it binds to a part of your cell called ppar, which is a, basically a receptor on the nucleus of your cells. And when the trans fat binds that receptor, gram for gram, it turns on inflammation, it slows down your metabolism, it makes you pre diabetic. When you have the same amount of fat from fish oil, it will actually reduce inflammation, it will speed up your metabolism and reverse diabetes. So same fat in terms of the amount, but the quality matters.

Same thing with carbohydrates. If you have himalayan tartary buckwheat flour and you make pancakes from that, versus modern dwarf wheat, which is super starchy, has way more gliadin proteins than traditional wheat, and is sprayed with glyphosate at harvest, which is a terrible destroyer of your microbiome and the soil microbiome, and also affects the risk for cancer. And it's been preserved with something called calcium propionate, which is a preservative that causes autism and animal studies and hyperactivity, behavioral issues in kids. I mean, that's a very different kind of pancake, even though it's, you're eating the same amount of carbohydrate. So that's just on the macronutrient level.

But on the micronutrient level, there's also big differences in vitamin mineral content, but the bigger differences are in the phytochemical content. There's a wonderful book called Eat Wild, which talks about, for example, the difference between a wild blueberry and a conventional blueberry, or a small purple peruvian potato versus a giant Idaho starchy potato, or different between traditional native american corn versus the modern corn, even though they're all corn or whatever. The phytochemicals are profoundly different and have tremendous differences in their biological effects. So when we're eating food, we're not just eating for energy. We're not just eating for protein, fat, or carbohydrate, or fiber.

We're not just eating for vitamin minerals. We're eating for this class of compounds, which turns out to be probably the most single most important regulator of all your biological functions and is the major determinant of the quality of your health and aging. So if you want to create health, these are nothing, these are not optional. So we talk about essential nutrients and vitamins and minerals as being essential to life. And if you dont have them, you die.

Well youre not going to get a deficiency disease if you dont have these phytochemicals like scurvy or rickets, but you will develop chronic disease and you will age faster if you dont have these protective compounds in your body on a daily basis. So its so important to understand that the, the quality of your diet matters at every single level and the source matters and all those things along the entire supply chain matter if you're going to actually think about what you're eating.

Doctor mark
No matter your genetics or lifestyle choices. As humans, we all share the same basic needs, like adequate nutrition, for example. But with the industrialization of agriculture and toxins in our environment, it's getting harder and harder to get your body the nutrients it needs through food alone. That's where ag one comes in. Ag one is a foundational nutritional supplement that supports your body's universal needs, like gut optimization, stress management, and immune support.

I trust ag one because unlike so many products, their entire formula is backed by research studies, not just the ingredients. Over 14 years, ag one is focused on innovation, delivering a trusted nutrient dense blend that complements my healthy diet. I trust their research on how they're validating the product working in the body. Try ag one and get a free one year supply of vitamin d, three, k, two, and five ag one travel packs with your first purchase at drinkag one.com dot. That's d r I n k.

Ag one. The number one.com Hymen check it out. Today, our drinking water is loaded with nasty stuff like microbes, pesticides, plastics, prescription medications, and metals. Even worse, plastic bottles are just as bad, packed with toxic bpa that's been linked to everything from obesity to cancer. And if you're tired of worrying about what's in your water, well then, I'm excited to talk to you about Aquatru.

Aquatru features a four stage filtration system that removes 20 times more toxic contaminants than the competitor. It removes all the nasty stuff and leaves you with a crisp, refreshing water that tastes great. I have this purifier in my house and in my clinic in Lenox, Mass. And it's been a game changer. And now I've teamed up with the makers of Aqua true to offer their best sale yet on this incredible water purifier.

Right now, my podcast listeners can access aqua true water filter for as low as $249. That's $100 off the normal price. And all you have to do is go to dryman.com filter. That's dash yman.com filter. And you can get the special exclusive price on my favorite water filter.

Hey, everyone, it's Doctor mark. Toxic air particles are everywhere in our homes. They're in cleaning products, stoves, pet dander, air fresheners, house paint, furniture, and lots more. These particles can contribute to cardiovascular disease, lung disease, and even neurodegenerative diseases. Your home should be a safe haven, not a source of toxic air pollution.

And that, my friends, is why I use air doctor air filters. Air Doctor by idea, living is the first affordable air purifier that not only removes 100% of particles, but also the vast majority of volatile organic chemicals and gases. Ultra HEPA filter so that it's 100 times more effective than ordinary HEPA filters and it's 100% sealed system ensures you're breathing nothing but pure, filtered air. I've teamed up with the makers of air doctor to give my listeners the best deal yet on this amazing filtration system right now. If you go to Dr.

Hyman.com filter, you get the air doctor filter for $349. That's dollar 280 off the normal price. This is their biggest deal yet. So head over to dryman.com filter to take advantage of it and say goodbye to toxic air particles forever. Let's follow a piece of food that we only put in our mouth, right?

Justin Sonnenburg
So we're chewing it up. Guess what? Our food actually interacts with the healthy gut bacteria that lives in part on our tongue. So our tongue has healthy gut bacteria as well. The gut starts in the mouth and it goes all the way to the anus.

And so when we eat foods like a beet, for example, or a piece of spinach, and we're chewing and enjoying the beethoven, it turns out that the nitrogen that the plant naturally absorbed in the soil gets converted by our gut microbiome that live in the little recesses of our tongue. So think about it. You get up in the morning and you're brushing your tongue, okay? Now it'll grow back. Okay?

Doctor mark
I don't do that. I think it's supposed to. Who brushes their tongue? I don't know. Well, you know, but people actually use this, like dentist, and they actually kill all the bacteria in your mouth with the intent of actually preventing cavities.

Justin Sonnenburg
Well, look, if you have good, healthy gut bacteria in your mouth, which is one of the body's health defense systems, it actually works for you, it doesn't work against you, and it actually suppresses cavities by itself. So eat a piece of spinach or beet, chew it up. The bacteria actually change the nitrogen into a form that when you swallow it, gets absorbed in your stomach. We're still following the food along as of a chemical form that is nitric oxide. Now, nitric oxide suddenly is absorbed in the stomach, in your blood vessels, carried by the circulation, which causes vasodilation.

Now your blood pressure falls. And why is that important? Because for every, I mean, hypertension, one of the big causes of stroke, for example, and for every single point, we can lower that top number in the blood pressure, you know, 140 over 90, we decrease our risk of stroke by 5%. Wow. So it's meaningful.

So, you know, nitric oxide also has other benefits for our body as well. It actually calls another defense system, stem cells, to help us heal. So the stem cells live in a bone marrow, have nitric oxide. Now they fly into the bloodstream like bees in a hive, looking for organs to actually repair. So just eating a spinach or beet, for example, will immediately help our cardiovascular system, help us our regeneration system, and also can help grow blood vessels if we need to heal.

That's just one example of how we can track kind of like the, you know, it's like being like a, going on safari in Africa. You know, you're in a jeep with a camera and trying to follow on what's going on, and we're beginning to understand there's this, you know, incredible journey that happens in our body with foods that we eat, and they activate our health defenses. Doctor Justin yeah, one of the favorite things I love to talk about is how we've sort of lost our nutritional wisdom. And historically, we were attracted to the right foods. Now we're not because our brain chemistry, hormones, and our microbiome all been hijacked and are sending chaotic signals to our brain about what to eat.

Doctor mark
But historically, we crave the right things. And when you eat in certain way, you don't have actually look at food the same way. I mean, when you see, when I. See processed food or I go buy a Starbucks and I see all the muffins, it doesn't look like food to me. I'm like, well, why would I eat that?

It's like eating a rock. Like, it just doesn't even interest me. And it's not because I'm depriving myself, it's because I've changed my nutritional wisdom in my innate biology to crave the right things. And what happens is when you, when you look at this phytochemical story, the flavors in our food come from these molecules. So actually the more flavorful a thing is naturally.

Not when you put all kinds of stuff on it, but naturally. Actually, the better it is for you. And the more medicine is in the food. Well, and, you know, when you treat the food with medicines, like putting pesticides on foods, for example, you might make it look a little bit nicer. But in fact, you know, I always like to talk about this example.

Justin Sonnenburg
I used to be a skeptic about organic foods. And the reason is because there was so much marketing on there, and I, you know, like, telling me to have less, less something bad doesn't attract me. I want to know. Like, I want a different reason. And so I started talking to horticulturalists, and they told me something really important.

They said, you know, that plant, like a strawberry or a coffee bean, when they're existing in the wild, and the pests, the little bugs, insect nibble at their leaves and stems. Yeah, they produce more chemicals. They produce more chemicals because they view the little nibbles as an injury. So in response, as a wound healing response, they create more ellagic acid in a strawberry or more chlorogenic acid in the coffee bean. And sure enough, when you actually put pesticides on a strawberry or a coffee, which is conventionally grown, you wind up, they don't need to make more of those chemicals.

And so what you wind up having is something that looks like a coffee bean and something that looks like a strawberry, but it's actually relatively deficient in what mother nature would have otherwise served up. That's actually good for our body. And so, you know, I started to change my mind. More good as opposed to less bad. Yeah.

Now, that actually tracks me. It's true. I think the other point to make on the back of that is that when we put these chemicals on the. Soil, it kills all the life in the soil. So when you till the soil, when you put fertilizer on it, when you pesticides, herbicides, it literally kills the microbiome of the soil.

William Li
And the plants are in an intimate. Relationship with the microbiome of the soil. They're feeding the microbiome by bringing in carbon dioxide, turning that into metabolizable starch. And then in turn, those bacteria are helping the plant extract nutrients from the soil. Minerals, vitamins, all kinds of stuff that the soil has that benefits the plant.

Doctor mark
So it's this mutualism that occurs that if, when we break that cycle, we end up, as we see now, with many of our fruits and vegetables having dramatically lower levels of nutrients than they. Did even 50 years ago. And that terrifies me because these nutrients are not just kind of window dressing on our food. They're critical molecules that are. They call them vitamins.

Vital for life. That's what vitamins that they call. And that was the whole point of these things that you get sick and die if you didn't eat them. So where did kind of a pandemic of that? Well, and I totally agree because I think you and I were at a meeting once where we both heard there was like only 60 harvests left in topsoil in America.

Justin Sonnenburg
Like, just think about that. Like, you can count that off, you know, with a, with a family member on hands and fingers and toes. That is truly scary. And so I think that, you know, the greater, the more we're alert to the fact that if we want to take good care of ourselves, we don't want to get more complicated. We want to get more simple.

We want to actually follow our body's instincts to eat those things that are more natural, that are less processed, that are plant based. And, you know, ultimately, you know, you were talking earlier about, you know, animals eating plants, you know, even these delicious seafoods, oily fish that people actually eat. At the end of the day, it's big fish eating smaller fish eating smaller fish eating plants. And that's where the omega three s come from. Exactly.

Doctor mark
Algae, right? Exactly. Yeah, it's so true. I think, you know, the, the interesting. Thing that I've been learning about is that the animals, left to their own devices, they'll eat three or four main crops or foods.

But if they're free to eat and forage for a wide variety of plants, they might eat up to 50 or 100 different plants, and they'll sample little bits of each one, kind of like taking their vitamins or their daily pharmaceutical drugs. And those animals. So if you take a feedlot cow, it takes an enormous amount of investment. To keep it healthy. Antibiotics, hormones, all kinds of very aggressive measures because they're not eating their natural diethyde.

And the molecules in there that we want aren't there. And there may be inflammatory molecules. When you take a grass fed cow better. But if it's only eating one or. Two kinds of grasses, that's not great and they need extra support.

Whereas regeneratively raised cows foraging on maybe 100 different plants, actually don't need medicines, don't need antibiotics, don't get sick. If the plants are the right plants to actually grow to their ideal weight as fast as feedlot cows and don't. Release as much methane, I mean, it's. Really fascinating when you get into the science of the biology of how much. The interrelation between soil, plants, animals, and.

Humans exists, and the concept of diversity. Which you're talking about is so important because we do want to protect the species and the diversity of species in our planet. But actually, this is how we're hardwired as well. We, our human body loves diversity. Our gut microbiome wants to eat lots of different things.

Justin Sonnenburg
Our health defense systems, our five health defense systems all crave different types of stimuli to activate them, to keep them kind of agile and active and in shape and working on our behalf. Here's, I think the really good news for people that are watching this is that ancient cultures, ancient food cultures that revere treasured, tasty foods, mostly plant based foods, actually understood this. And that's why so many of the foods from the Mediterranean or from Asia, if you go back and look at traditional foods, like, I mean, you and I talked about this before, this idea of mediterranean cuisine. Like, there's a lot of unhealthy eating that goes on in modern mediterranean countries today. We're talking about traditional eating patterns.

Same thing in Asia. We're talking about going back to basics. And so, you know, we're entering this era where we're, in a way, I think that we're all kind of shedding the artificial skin that we've grown over the last five decades, that what we are sold in media or in the supermarket is actually better for us. And when you shed your skin, you kind of get back to basics. The more authentic instincts that we have about what we should eat happen to also taste better as well.

Doctor mark
It's so true. I went to a chinese doctor the other day, and I had just to check up. I just wanted to get my pulse checked and get a tune up. And afterwards, she sent me a prescription, which was, after feeling my pulse and seeing where I was out of balance, she said, oh, you need to build up your blood for this, for that, the other thing. So she said I should eat bison and beets and duck and liver and cuttlefish, avocados and black sesame seeds.

William Li
And then she said I should eat. Walnuts and almonds and wood ear mushrooms and all mushrooms, olives, natto and seaweed. And of course, she said, cherries, goji berries, mulberries, persimmon, and then all this other asian food, like daikons, lotus root, burdock, mountain yam, sweet potatoes, soba noodles, oily fishes, and so forth. And I was like, yeah, shes giving me a drug prescription because each one of these foods, and you probably could talk about each one of these foods for an hour. The food that we eat is information.

Doctor mark
And.

Jeffrey Bland
Particularly the phytochemicals in food are massive bioregulators. The question is. Are these phytochemicals more than just antioxidants or anti inflammatories? And what role does their genetics have in our health? And what's going on with this sort of world of phytochemistry that we didn't really understand before, that we're now beginning to understand and how it regulates our biological health and our biological age?

William Li
I think I'm just going to sort of highlight what you said to me. Earlier, before we started, when we're chitchatting that in clinical trials that you've just completed, you saw a five to seven year reversal of biological age in three months of using a phytochemical cocktail that we're going to talk about soon from an ancient plant. So that just seems really remarkable to me. When everything else is the same, you. Can have that much of an impact.

Yes. So let's talk just a second about this. Phytochemicals, that's phy. Phyto plant derived chemicals. Why should we care?

So I think back, and I've got enough years of experience now, where there are many moments where I was in debates or discussion in different meetings, often with people that were not of the same mindset as I. They would always put me on the program as the alien fugitive just to get a different opinion. So I was here, you know, social determinant for alternative opinions, often in these meetings. And the construct was that nutrition was calories. And within calories, you had the three principal calorie contributors, protein, carbohydrate and fat.

And then you had some accessory factors that were helpful to support metabolism, to use those calories that we call vitamins and minerals. And these were the kind of fabulous 35 essential nutrients that was nutrition. But then when you start asking questions, if you analyze the chemical composition of food, is that all that you'll find in food? Then people would say, well, no, that other stuff is kind of flotsam and jetsam. We can take it out of there and we can throw it away, maybe put in pet food to make spry pets, but it's not important for humans.

And of those other things that we take out, particularly in the processing of plants, they fall in this family called phytochemicals, or phytonutrients. And if you went to a traditional nutrition textbook that generations of nutrition experts were trained in and asked how many pages in their textbooks that they studied from, that they had to take tests from to get certified. Were discussing phytochemicals, it would be like a few pages because they were considered non essential because you didnt know compounds. Yeah, they were just kind of there right now. The most exciting singular geek geek ism that I have learned over the last ten years is that these compounds, this literally thousands and thousands of different plant derived secondary metabolites that the genes of plants make for us or for them actually, and then we eat them, are purposeful.

They weren't just because the plant didn't have anything better to do with its time, that it decided, I'm going to make glucosinolates today. Sounds like a glucosinolate day. Then tomorrow I'm going to make epical catechin gallate because I like green tea. No, the plant does those because it gave a selective advantage to the plant based upon their immune systems. And these compounds that are found in plants, these secondary metabolites, are signal transductions, agents that regulate the expression of genes at the executive center of function.

And you might ask the question, what's most important, the genes you have or the way they're expressed? Well, that's a difficult question to answer because they're both pretty important. But if you don't express your genes in the right way, you're a mess. I mean, remember that every cell in your body contains your same book of life of 23 pairs of chromosomes that has a message for every other cell type, of which there are hundreds of different cell types in the body. So how does that happen?

How does a liver cell stay a liver cell when it has a message for the brain cell on the skin cell and vice versa? It does so by regulatory elements, transcription factors and regulatory elements that epigenetically mark that are directly tied to your phytochemicals in your diet as to how they actually function. They're signal transduction agents, they're regulators. They're not just antioxidants or anti inflammatories. That's a simple minded thought that goes way ten years ago.

Now we recognize that they actually have purposeful action at specific cell types in specific cell activities to regulate their function, so that that cell will do something in response to a signal. And that signal could be a stress, it could be exposure to chemical, a foreign chemical. So if you have a diet that's rich in glucosinolates like indole, three, carbinol and sulforaphane and so forth. Then your liver cells pick up the message, and what does it do? It activates and upregulates the gene expression of various cytochromes and various secondary enzymes involved with phase two conjugation.

So your liver is more capable of getting ready with foreign chemicals. It plays an intimate role in protecting the body against agents that might create dysfunction. So the construct that we all learned in school about phytochemicals, if you ever studied it at all, is a relic. It's wrong. Now, that's the beauty of science, right?

We like to think that a human body of knowledge is advancing to answer questions that previously we just glossed over and saying, well, that wasn't important. We'll just take them out of food and make white. White is close to godliness. So we'll make all white foods that have no flavor and no color, so we can put sugar and salt and fat in them and make them palatable and high profit for the processed food industry, because we don't need all those other things. No one's ever proven they're useful.

Now we say no. That is where the business is for anti aging is, in those products. Well, I mean, the thing that we. Really know is that these molecules interact with our receptors, our cells, our hormones, our brain chemistry, our microbiome, our immune system, in so many different ways. But there's a conversation going on that these compounds are the plants defense mechanisms.

Jeffrey Bland
They're the plants deterrence to pests. They're the plant's immune system to fight off bad things that if we consume them, they're little poisons that we're putting in our body that could potentially harm us. I think it's an interesting conversation, particularly. In the carnivore field, where there's a lot of antinutrients in plants. And plants are bad for us.

There's phytates and there's oxalates, and there's all sorts of things that we may not want to be consuming. And in a way, I think it. Misses the fundamental point of what's going on, that these plants are hormetic agents, right. Hormesis is essentially the idea of something that doesn't kill you, but makes you stronger, like exercise or fasting. And that, yes, these are compounds that are a little bit irritating to the body, but that irritation, just like exercise or fasting or hot or cold therapy, will actually trigger a response to create a benefit.

William Li
So when I heard you talk about. The broccoli compounds, the glucosinolates, they basically are a signal to upregulate your body's own enzymes for detoxification. Is that right? I think you hit something, Mark, that's extraordinarily important, this concept of hormesis. We have to differentiate, I think, the mechanism of treating a disease with a bioactive new denature molecule called a drug from eating foods that have bioactivity ingredients in them.

Foods have undergone the largest scientific study in the history of any living species called natural selection. Think about it. If you want to talk about a study that has a long history, plants have smoothed their composition over millions of years. That's the clinical trial. They have survived in their environments as a consequence of that process of natural selection to hormetically contain substances that allow them to have an immune system to defend against some of the most hostile environments.

How do you like to be a corn plant sitting out in Iowa and have to be out there every day with your arms stretched to the sky with no umbrellas? I mean, that's like instant sunburn, right, just to think about that. So how do plants protect themselves? They develop these xanthophils and carotenoids that are some SPF compounds, right? That prevent them from oxidative injury from ultraviolet light.

And so they have these substances that are the right level in those plants to provide the optimal protection against the environment which they have been living, in the case of wild plants for hundreds of thousands or millions of years. That's why when I talked to Marianne Lila, who was originally at the University of Illinois, she's now at the Kinopoulos center at University of South Carolina. She's been studying indigenous plants in hostile environments for 30 years. That's been her research. She's published hundreds of papers.

We had her as a presenter at our meeting last fall. At our PLMI meeting, she was talking about the fact that when you get stressed, plants that have had to survive in these hostile environments, bad soil, bad weather, bad sun, frost, heat, all these things, bugs that they have had to develop by natural evolution, hormetic compounds that are their immune system to help defend us. And it turns out, it turns out that when we eat those plants that contain those hormetic substances that are defensive, immune, active substances in those plants, that it transfers that immune principles to humans. This is now an extraordinary chapter in our web of life. You know, wait, wait, wait.

Did you just say that if we. Eat plants that have had to build their immune system up because of tough conditions, that those compounds in those plants strengthen our immune system? 100% correct. 100% correct. And in fact, this is what got me into Himalayan Tartary buckwheat, it was just like the weirdest thing.

If someone would say, Jeff, you're going to be the advocate of bringing Himalayan Tartary buckwheat, this 4000 year old ancient food, back to the United States, I would say, you got to be kidding me. You know, this is the twilight years of my career. I'm not going to be in organic farming. But I couldn't resist once I learned about this crop, this 4000 year old domesticated crop, as it relates to its immune potentiating activity that is some 50 times 50 times, not percent higher in immune potentiating nutrients in common buckwheat. 50 times higher than common buckwheat.

It's infinitely larger than wheat or other grasses and other grains. It's infinitely larger. And why does it have that extraordinary power? Because it grew on the slopes of the Himalayas in extraordinarily bad soils, high in aluminum. It has an aluminum detoxifying gene.

It's frost resistant. It's drought resistant. It's bug resistant. Bugs don't even like it because it's got so many phytochemicals and it doesn't require irrigation. You just throw it on the ground, put it there with good stewardship of organic soil, and boom, up you get a crop of himalayan tardy buckwheat.

And it's been lost in America for 200 years. Because it has a taste, right? Because when you put secondary phytochemicals in plants, they're not like white flour and sugar. They have a taste. So now we have a food lab to make recipes and make it more palatable and to reintroduce it.

Jeffrey Bland
I think it tastes good. So there we go. And this is my expert. This is the doctor. Mark Hyman, Himalayan Charnieweki Pancreatic Pancake Expert.

Yes, I do have a pancake pancake. Recipe that's very good in the vegan. Diet chai pancakes that I made for Jeb many times. Thanks for listening today. If you love this podcast, please share it with your friends and family.

Doctor mark
Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts and follow me on all social media channels. Drmarciaman and well see you next time on the doctors pharmacy. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes and lots more. And now you can have access to all of this information by signing up for my free Marks Picks newsletter@drheiman.com. markspicks I promise I'll only email you once a week on Fridays, and I'll never share your email address or send you any anything else besides my recommendations.

These are the things that have helped me on my health journey, and I hope they'll help you too. Again, that's drheiman.com markspicks. Thank you again and we'll see you next time on the doctor's pharmacy.

This podcast is separate from my clinical practice at the Ultra Wellness center and my work at Cleveland Clinic and Function Health, where I'm the chief medical officer. This podcast represents my opinions and my. Guests opinions, and neither myself know the. Podcast endorses the views or statements of my guests. This podcast is for educational purposes only.

This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for your help in your journey, seek out a qualified medical practitioner. You can come see us at the. Ultra Wellness center in Lenox, Massachusetts.

Just go to ultrawellnesscenter.com. If you're looking for a functional medicine. Practitioner near you, you can visit ifm.org and search find a practitioner database. It's important that you have someone in your corner who is trained, who is a licensed healthcare practitioner, and can help you make changes, especially when it comes to your health. Keeping this podcast free is part of my mission to bring practical ways of improving health to the general public.

In keeping with that theme, I'd like to express gratitude to the sponsors that made today's podcast possible.

Eat The Rainbow: Foods That Reverse Chronic Diseases

Primary Topic

Episode Summary

Main Takeaways

Episode Chapters

1: Introduction

2: The Power of Phytochemicals

3: Superfoods Overview

4: Implementation in Daily Diet

Actionable Advice

About This Episode

People

Companies

Books

Guest Name(s):

Content Warnings:

Transcript