Lower Inflammation Now with Dr. Robert Whitfield

We're doing this live today. So I want everybody to learn how to lower inflammation now. I talk about it, I appear on shows, but really I want to serve those people who want to lower inflammation now. So people ask, what is acute versus chronic inflammation? If I'm suffering from that or not. They may have went to doctors, they may went to specialists because they may have joint pain, they may have muscle pain, they may have fatigue, anxiety. So many times as we build up inflammation, our ability is unable, our body is unable to cope with this buildup of inflammation. Sometimes the best and easiest things we can do are just simple choices we make when we eat or drink. So if everybody can follow along, what I would suggest doing is if you feel like you're suffering from symptoms of chronic inflammation, once again, those can be brain fog, they can be light sensitivity, sound sensitivity, they can be headache, they can be difficulty swallowing, they can be problems with breathing or sinusitis or shortness of breath, or in terms of chest pressure or pain, palpitations. You can have problems with your arms and legs in terms of joint pain, muscle pain. You can have problems with the your GI tract. So you may get bloating or swelling, constipation, diarrhea. It may be something as simple as just taking a drink of liquids. You can have problems with your urinary tract if you're a woman. You can have problems with your reproductive tract, your cycles. There can be all sorts of things that are built up over time. So everybody has a certain genetic makeup. You can't go back and pick your parents. And what I also like to say is you can't outrun a bad diet. So ways to really lower inflammation starting right now. These are just simple things is cut out processed foods. So if you are eating something that has a label on it, invariably that is processed something that doesn't have a label on it like an apple or an orange. Those are thicker skin, typically fruits. Now they are going to be subject depending on where you get them from. So certain insecticides or herbicides may have been used in the production or the growth of that fruit or vegetable. So those are real food. If you're going to eat protein based diet, there is plant proteins, there are animal proteins. The animal proteins you have to be very careful about. If you're getting fish, you want to get wild caught fish, you don't want to have farmed fish because those can be really high in mercury levels. If you're getting a protein source like chicken, you want to make sure the chicken was raised properly, was not Given hormones. So it's like it would refer to as free range. And then the other animal protein sources like beef or venison or bison or antelope, those things you want to make sure they're grass fed, grass finished. And once you start consciously making choices about that that will help you feel better. There are certain foods that can trigger you. There are tests for that. We have a test that looks at foods that could be triggers for inflammation. Drinking fluids, you really have to cut out fructose. Now fructose and other sweeteners are things that are hard for our bodies to metabolize. So we'll just make that a simple choice. We're going to try to drink clean filtered water. Just subject to this discussion. Filtered water. And you want to drink it out of something that's either glass or stainless steel. You don't want to drink out of plastics. Plastics have something in them that makes the plastic itself harder, called a plasticizer, like a phthalate. So we're going to make better food choices. We're going to eat real food. We're going to cut out preservatives or processed things. We're going to invariably by doing that, cut out and eliminate, eliminate gluten in our diet. Gluten, it's very complicated, but suffice to say it's very inflammatory. In terms of dairy products, I want you to just concentrate on grass fed butter and ghee. Leave the others alone. Include healthy fats, things like avocados, things like extra virgin olive oil, organic almonds, some seeds like pumpkin seeds are fine, MCT oil is fine. Once again I said grass fed butter and ghee. Those are healthy fat options. If you're plant based, you have to look at your plant sources that you are getting protein from. Invariably you're not getting enough protein in your diet. So you'll look to a plant based protein supplement. And so now we've talked about changing your diet. Eliminating processed foods, eliminating gluten, eliminating dairy. That will help lower inflammation. Really cutting out sweeteners, things in fluids that you drink and just concentrating on filtered water, drink out, drink it out of a glass container or stainless container. And then I like to talk about air quality quite a bit. So the air, depending on where you live or where you work can be really compromised. Based on the system that is responsible for putting airflow into the building, the H Vac systems. So using a separate filter system like Jasper co created or IQ air created to help filter things out of the air that can be really stimulating to you and cause respiratory issues or sinusitis or eye irritation. So I am particularly sensitive to mold. So I'm very careful and I have several filters both in my office and at home. So that's improvement. Your air quality, your fluid quality, your food quality. The next thing that is really just a behavioral modification is how we sleep. Sleep. I prioritize above all else in terms of recovery because if we can't sleep, all the things that our body has to do to recover are impaired or hampered. So the things we like to do to just encourage better sleep are. Sleep has to really revolve around getting a minimum, we'll say of seven to nine hours and three hours before bed. You want to time up your meal so you're finishing your last meal or food ingestion, and then about two hours you want to finish your last fluid ingestion. So when we take in a lot of fluids, many times we have this propensity to wake up in the middle of the night. So we don't want you waking up in the middle of the night. Night and then finally the last thing. Depending on your habits, try to put your phones and tablets and other screened small screen devices away. If you're going to watch tv, be far enough away from it. Get the lights dimmed in your room you're watching and then have a designated time where you're going to go to bed. So if it's two hours after your last drink and it was at 7pm, you're going to go to bed around 9pm Try to get the room you're going to sleep in a little cooler. Make sure it's not got bright lights in it. If you need some kind of background noise to go to sleep, get that running in the background. If light bothers you, have a sleep mask. If someone has sleep apnea or snores, make sure you get tested for that because sleep apnea is something that can really affect your brain health as well as obviously your sleep patterns. So once all these things have been met, try to get your best sleep. There are certain wearables or tracking devices to help you monitor your sleep. I rely on things like ultra human ring whoop strap, there's eight. Sleep. There's a variety of things that can help you get better ideas about how you're sleeping. Both the length of sleep, the quality and depth of sleep and the number of sleep cycles. And then if you can make those changes. Everybody wants to know which types of supplements I recommend to help them lower inflammation. So there are some basic core supplements that we have included in Our inflammation support bundle, which can be found on drrobertwitfield.com so the way I think of it is we want to have the appropriate level of vitamin D, the appropriate B vitamins, the appropriate level of glutathione for detoxification, and the appropriate level of antioxidants like vitamin C. So those four things I rely on in a liquid formulation, so we absorb them in our mouth, they don't have to go to our GI tracts and rely on our ability to absorb because as we know, everybody absorbs things a little bit differently. So those are our core four things that are liquid based, that are nutrients. We all need to just carry out normal cellular processes. And if our cells are working more efficiently and they're less inflamed, there's less oxidative stress, then we will feel better. Other things we add into the bundle include glycine, glucorate and carnitine. If it's a protein source, I have a pea protein source. I chose that because it is good for all of our patients, regardless of their type of diet. So those are the things that I recommend to start with in terms of learning more about inflammation. I wrote a book called Sharp. It really goes through how I feel our body can be not just enhanced through understanding better, but really leveraged to help our recovery processes. And really it's more about increasing your health span, which overall will increase your lifespan or longevity. So the book helps explain how our philosophy, the Sharp Method, works. We have written blogs and we've done podcasts. I've appeared on several shows to discuss our methodology. But we really want to help you lower inflammation now. So get started. You can go to my website, drrobertwitfield.com if you want to purchase something from our store, go to drrobsolutions.com you can listen to my podcast. If you're interested in explant or breast implant illness, I have a podcast devoted to that. If you're interested in longevity, I have a podcast devoted to that called Dr. Rob's Solutions. If you want to read the book, you can purchase our book. I do do. And host free webinars so you can sign up for that on our website. And then you know, if you're a practice or professional and you want to learn about what we're doing, we we have drrobstraining.com you can access through our website you can inquire about training to help more patients learn how to lower their inflammation and help your practice become more effective. So I want everybody Please start to lower inflammation now.