The Anti-Inflammatory Diet Explained by a REAL Doctor | Reduce Inflammation with These Tips!

The Anti-Inflammatory Diet Explained by a REAL Doctor | Reduce Inflammation with These Tips!



The anti-inflammatory diet is the topic of conversation in 2021, with famous athletes, nutritionists and doctors describing it as a life changing way to eat.
To bounce back after a sluggish year, Myka starts 2021 off with trying the anti inflammatory diet, but has so many questions! To help out, she calls in Doctor Shane, a Harvard trained physician specializing in wellness and pain to explain what the diet is, the do’s and don’t, and even gives a shopping list to help anyone out there wanting to try it too!

⭐️What is an anti-inflammatory diet 2:07
⭐️Who should consider this Diet 3:15
⭐️Benefits of This Diet 3:52
⭐️Should I Eat Carbs? 6:27
⭐️Foods to Avoid 8:33
⭐️Foods to Eat 10:03
⭐️ Is Eating Late Bad for you? 12:40
⭐️What should I do for cravings 14:28
⭐️Alcohol and Coffee — Yes or No? 16:25
⭐️Other ways to Reduce Inflammation 18:42
⭐️ Your Anti-Inflammation Grocery List 19:40
⭐️Where to Find Doctor Shane 20:15

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hi everyone today is going to be amazing because it's all about the anti-inflammatory diet that i have been raving about on my instagram today's about the anti-inflammatory diet it's gonna be a good day good day great day with michael meyer have you ever tried a diet that just didn't work didn't really do anything and was a pain well i've tried those too but then dr shane right here with me harvard trained pain and wellness doctor gave me some of the best advice in my life it was wanted to try an anti-inflammatory diet so i brought him here today to give us the ins and outs the do's and don'ts so that you can learn about the diet that has worked wonders for me so far um so that you can kind of have the same results that i'm experiencing at the end of this video we're actually going to give you a shopping list of what you should buy what you should leave at the grocery store so that you have success with this really overall lifestyle change too so on that note let's get started all right so i'm so excited about today because we get to talk to dr shane the dr shane about the diet that i have been ranting and raving about on instagram so thank you dr shane for being here today shane is the go-to um world-renowned doctor for really anything pain management and also just wellness overall wellness now so when i first heard about the anti-inflammatory diet i think it was from my doctor originally i just felt sluggish i felt like my body needed a reset and my doctor suggested this and so i remember calling you and saying what is this anti-inflammatory diet because you know me i'm not a diet person yes i can't be hungry i can't function so i i remember saying what is this and why is it is it what do you think about it for everyone out there that doesn't know what an anti-inflammatory diet is what is it i don't like calling a diet right it feels weird i i agree i kind of don't like the idea of a diet right so diet sounds very restrictive it sounds like you're changing your quality of life in a bad way um so i don't think of it as a diet as much as a lifestyle change right lifestyle change with lots of options and not really a lot of restrictions is what's something i love about the anti-inflammatory diet we're going to call it that when i discuss that with you the interesting thing is i was on my own journey to try to figure out what works and what doesn't when it comes down to it an anti-inflammatory diet really looks at using whole unprocessed food with high nutrient density to help improve our quality of life and that may mean pain uh reduction in weight maybe reduction in risk for disease and just overall making us feel better have a quality of life that's meaningful and that's really when it comes down to what the anti-inflammatory diet is um i hope you don't mind i took some i literally made lots of questions that i personally had that i know and i still kind of have some of these questions um that i haven't asked you that i know they're going to also have if they're watching someone out there who should consider this diet yep so the good news that this diet is mainly for almost anyone the one caveat i would say is someone that's on a chronic blood thinner there's certain types they have to be careful with the certain types of vegetables they have other than that that's a very small population if you're on a blood thinner talk to your doctor before starting a diet but other than that i think this diet is really phenomenal for basically everybody and i would definitely suggest if you haven't tried this diet before i would try it for 30 days and just see how you feel that's what got me hooked and i've stuck with it for two years now so wow it's really for anyone let's talk about the benefits of an anti-inflammatory diet so when i think about an anti-inflammatory diet i'm really looking at the whole lifestyle okay so when you use an anti-inflammatory diet you get adequate sleep and regular exercise the benefits are incredible it reduces your risk of diabetes heart disease obesity some types of cancers and also depression it improves your mood and increases your energy also when you're on an anti-inflammatory diet people who are on this for long periods of time we tend to see improvement in their labs so there's these things called inflammatory markers and we actually see chronic inflammation going down based on their labs the other things we see improve blood sugar over time improvement in their triglycerides improvement of their good cholesterol and reduction in the bad cholesterols and also people just tend to lose weight they have more lean mass in other words they look toner and they look leaner part of this is by putting those nutrient dense parts of the food back in the whole foods that we eat such as in produce we feel full longer we feel better the change in the contents of what we're eating make us feel more satisfied we're no longer feeling like we need another serving of whatever the processed food we're having so there's so many benefits for this that i don't know why you wouldn't try it for at least 30 days i want all of that all right you know the crazy thing is i did my own experiment and i tried this about two years ago my favorite part is increase mood better mood and increase energy to me that is the best part of yeah that's what i was saying i was saying to marco marco's my husband i was saying to him it was week three the first two weeks i was like ah you know it's it seems like i'm not really feeling anything he was like patience patience and then week three i remember i didn't have coffee in the morning and i'm a big i'm a coffee girl i woke up and i haven't i hadn't been drinking coffee on this diet and i just had like a boost of energy and it was the first it was like my body needed to recalculate and then it sort of just hit and then i had it like an immeasurable energy and i was like wow this is amazing yup yeah so that's the exciting part and to your point it does take some time to get used to some modifications your lifestyle but usually after you get through a couple weeks that's when you tend to start seeing the true benefits of something like an anti-inflammatory diet and lifestyle with the anti-inflammatory diet the one thing that i think everyone asks is can you have carbs and if so what kind of carbs so this is the exciting part is you don't have to take out the carbohydrates you can have right so carbohydrates are really important to a balanced diet right and so a lot of these fad diets are coming in and out take away all your carbohydrates and then you feel terrible throughout the day and at night and there's a lot of bad things that happen when you're not having any carbohydrates but really you can have carbohydrates on this on this diet now there's specific types of carbohydrates which also benefit you in many different ways because of the micronutrients involved with them but what i would say when you're thinking about carbohydrates you want to stay away from processed foods and you want to substitute that with some of my favorites in terms of the nutrient content quinoa wild rice brown rice barley oats are all totally fine in this diet now if you're thinking about weight loss on top of that i would say you know portion control is important so when you're coming up with when specifically about carbohydrates you want to make sure a palm is a palm amount is probably a reasonable amount to think about when you're thinking about carbohydrates but you do not have to take carbohydrates out in this diet as a matter of fact i would recommend you continue on carbohydrates they give you energy they give you energy yes okay and so so barley interestingly barley is not gluten-free so this is not a gluten-free diet that's right so this is not about gluten-free or this is not a gluten-free diet okay so some people find and it's actually a very small sub segment of people that actually have a true glute allergy so keep that in mind some people say they feel better on gluten-free diets but gluten-free diets are pretty restrictive yeah and that can be challenging both in shopping and cooking but also socially so people that have true gluten-free diets absolutely should restrict having gluten contents in their foods but if you don't know sometimes what what you can do is take out glutens for two weeks and see how you do but in this diet in and of itself you do not have to restrict yourself uh with a gluten-free diet okay so the do's and don't general do's and don'ts now at the end we're going to include a full list and at the end of this video of the do's and don'ts for your shopping so you know exactly what to buy the grocery store and what to avoid but just top line on the anti-inflammatory diet what are the don'ts let's start with don'ts right so what can we or should we not right eat so the general rules when you want for the don'ts of an anti-inflammatory diet one would be anything with added sugar so sugary beverages sugary uh foods and that also includes those packaged desserts so cookies cakes candy anything with sugar or processed you want to stay away from processed foods those tend to be the ones in the aisles the grocery aisles in the center you also want to stay away from processed meats so those are like the deli meats that are packaged you want to stay away from sausage you want to stay away from red meat as much as possible you also want to stay away from certain types of oils so particularly vegetable oils such as soybean oil or corn oil and partially hydrogenated oils and it actually shows that right on the nutrient labels you want to stay away from trans fats that tend to be in fried and fast food and then in general you don't you want to try to avoid alcohol for the most part so for carbohydrates you want to stay away from refined carbohydrates so things like white bread white rice refined pastas and you really want to stick with the whole carbohydrate so we have our no-no list what about what should we eat yeah so the general list for things you should eat so vegetables just stack them on especially organic vegetables tend to be better fruits you want to stick with the dark berries if possible but fruits in general are great as long as there's no added sugar as far as fats you want to stick with a couple of general ones so one of them being avocados or avocado oil olive oil especially virgin extra virgin olive oil tends to be less processed and any nut oil so nut oils such as walnut oil almond oil there's a lot of different types in flaxseed oil so any of those oils are fantastic i would encourage them you mentioned in the nose no red meat yes so in terms of protein like what protein should we i've been eating a lot of tofu yes um recently the tofu from trader joe's is just bananas good and they marinate in all these different flavors yes but what else protein-wise should people eat if we're not doing packaged you know lunch meats we're not doing red meats what is a good protein yes so there's actually lots of options for proteins the best in terms of anti-inflammatory qualities are fatty fish so thinking more like salmon mackerel anchovies those type of fatty fish tend to have lots of anti-inflammation if you're staying away from fish you mentioned tofu is fantastic also beans and legumes and lentils have amazing not only anti-inflammatory qualities but also have a lot of fiber and protein in them you can also do lean meat so lean meats are okay so poultry for example is just fine so good old grilled chicken that's right fine yeah it's fine so you have a lot of options when it comes to not fried but not fried that's right you can use those oils that we talked about whether it be avocado oil even coconut oil i would actually encourage that for cooking okay but you want to stay away again from those vegetable oils and partially hydrogenated oils i have been doing a breakfast of maybe it's an omelette a vegetable omelette or something like that and then for lunch i'll have a rice bowl or a brown rice bowl with salmon and vegetables or something like that and then for dinner i'll usually just do you know a salad with a protein or vegetables and protein or i found this um chickpea pasta which was a twitch it was so good it was from whole foods actually chickpea pasta and it tasted really like pot so a small portion of that for dinner is it true that eating too late is not good for you well i think when you're talking about if it's good or bad for you one is i would rather you stick with a really healthy diet than if you're hungry going to bed so that's one thing i think it's all about what you're gonna be compliant with what you're gonna stick to right so if it turns out that you're really hungry at night well then eat that's probably your body telling you that you need food um but with that being said i would say probably after 7 or 8 p.m pending you don't have a night job or something along those lines i would say 7 or 8 o'clock you want to probably start sort of tapering off of eating yeah and part of that is because digestion is a very high energy process for your body and you want some time for the digestion to take place so it doesn't affect your sleep so i would say if you can cut off a seven or eight o'clock um i think that would be ideal for me what i did is i was doing i do three meals a day and kind of a snack sometime in the afternoon for me i found the best success is i i really stop eating a few hours before i go to bed so if i am going to bed at 10 o'clock my dinner's at 5 30. i know it sounds early but this is and then i just have ginger tea or something like that before i go to bed if you're having your carbs can you have carbs at night for dinner or should you just eat them the first half the day like i've been doing or can i i mean what what's the deal with carbs really what you want to look at is carbohydrates over the course of 24 hours so whether you eat them in the morning or night time overall you want to just look at the content that you're having in a full day i would more think about the amount especially if you're looking into weight loss but i really wouldn't restrict yourself uh with timing because again the more restrictive you are the less chances you're going to stick to a diet like this in in the moment what do you do for cravings i crave salty and sweet things some people are salty some people are sweet i crave both yes so what would you recommend if you're just you know day four it's not it's you're finding it a little hard to put the doritos away what do you do so it depends on your cravings so if you're craving one thing to know when you're craving a lot of salty or sweet one you may be over tired so make sure you're getting enough rest the other thing is if you're dehydrated try drinking one or two glasses of water oftentimes that will curb the car the craving that you're having oftentimes it may be that you're dehydrated that you're having cravings for salt or sugar so try that first if that doesn't work there's lots of great alternatives and that's the great thing about a diet like this so for one if you're having if you're craving sweets fruits are okay the ones that have the most anti-inflammatory properties are the dark berries so blueberries strawberries blackberries cherries are fantastic anti-inflammatory and high nutrient density so those type of fruits you can use those throughout the day for your sweet cravings for salty if you have a salty craving and you tried those other things we talked about the other thing i would try is take some vegetables and dip it in something like avocado so avocados or if you like guacamole those fantastic anti-inflammatory properties and you get the good fats out of it that's a way that you can get your salt craving into amazing and nuts too right like yes so that's i'm glad that has been my go-to snack yes so nuts are actually encouraged on a diet like this so nuts have a good type of fat and lots of micronutrients in them so walnuts almonds macadamia nuts i think it's best to mix them because they have different micronutrients and also the nut oils so if you need to use oils in your cooking most of the based oils are totally fine and actually very healthy for you what about alcohol yeah alcohol and coffee yeah so alcohol comes up all the time now most alcohol does have an inflammatory response so it's important to know that now with that said everything in moderation i would say if you can just stick away from alcohol alcohol tends to have sugar and it can promote inflammation but what i would say is if you want a glass of alcohol i think a glass of red wine is does have some anti-inflammatory properties but it's all about moderation the recommendation is to get the benefit from the anti-inflammatory effects no more than 5 ounces 5 4 ounces for women 10 floor lenses for men so if you're going to have alcohol keep it in moderation but in general you should probably stick away from alcohol when you can okay and what about coffee coffee is fantastic now when i say coffee it's really important to know what type of coffee so you want a black coffee okay so black coffee actually has lots of antioxidants in it so black coffee is actually fantastic where people run into problems is all the things that they put in their coffee so the creamers with sugar high fructose syrup all the sweeteners in a lot of the coffee shops that you go to so you have to be really careful about what you're putting in your coffee replace that with an almond milk would be perfect and then use natural anti-inflammatory spices so cinnamon is an anti-inflammatory turmeric is an anti-inflammatory you can use nutmeg so use natural spices to flavor your coffee and then almond milk is fine and um and then you have a delicious coffee without the sugar and without the inflammation that comes right so basically you want to stay away from dairy and sugar that's right and then the bad carbohydrates that's right yeah i think overall i was doing pretty good i didn't know that about coffee for some reason it just shows you have to be careful what you google and right there's so much information on i thought i couldn't have coffee but i just learned that i can i've been using almond i was previously using almond milk but then i thought that coffee was not allowed so i i'm thrilled now i'm glad i could sort that out but okay anything else you want to add in well i would add in a couple things and one being when we talk about anti-inflammatory diet again it's a lifestyle so what also causes increased inflammation is reduction in sleep so you want to make sure that you're getting adequate sleep and exercise daily about 30 minutes a day can help improve all those qualities that we talked about and help reduce inflammation so when i'm thinking about other things that can help reduce chronic inflammation you want to add those or supplement the diet and then the other thing i would mention is people austin often ask me about supplements now that's probably the least in terms of priorities but when you're adding supplements other things that can cause anti-inflammation include fish oil and also curcumin are two supplements that i usually recommend so some other things that we can think about in adding our diet but i would say those are less priority really prioritizing your diet and the other things that we talked about okay so i think this is an umbrella you know when you think about an anti-inflammatory diet it's really about using eating unprocessed healthy nutrient foods and when you think about the different types of diets that have these criteria there's so many of them now some of them come and go one of the ones that stuck around i also often recommend if you're not sure what to eat the mediterranean diet is in the umbrella of an anti-inflammatory diet there's also something called a dash diet and there's many others so i think there's going to be some trends that come and go but when we talk about what's in an anti-inflammatory diet i think that's here to stay the name may change but in that diet what's in it it's not going to change if you're on this diet you're bound to see amazing results over time okay so if people want more advice from you you're always so good on instagram answering everybody's questions where can they find you if someone wants to come see you where can we go i love answering questions so ask away you can find me both on instagram and tick tock um if you have questions and you want me to answer them i'm excited to answer any questions that you have so link up with me there great and for everybody else out there who is not sure if they want to try this you can do it with me i just started um you know a little over a month ago so jump on the bandwagon and so i'm not alone my people have talked to you about this um thank you so much dr shane so for everybody out there thank you so much for sharing this anybody who might find it interesting don't forget to like subscribe to my youtube channel and check out dr [Music] shane you

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