We decided to sit down and have a chat with our practice owner and MD, Dr. Philip Oubre, and functional nutritionist, Aubree Steen.
We're diving into another 4 part series focusing on anti-inflammatory secrets.
We're diving into part 3 here, following with:
1. Dr. Oubre's Experience with COVID-19
2. The Best Anti-Inflammatory Diet
3. Our Favorite Anti-Inflammatory Supplements (this video)
4. Anti-Inflammatory Lifestyle Habits
Dr. Philip Oubre, MD (00:01):
Hey everybody, so we're in for another episode, and we're still talking about anti-inflammation. I'm still in COVID quarantine, so we're separate today. But we want to talk about anti-inflammatory supplements today, and as you probably know about us, we're not huge supplement pushers necessarily, but we recommend a lot of supplements, and we all personally take supplements. We're believers in them. And you probably want to supplement your system with anti-inflammation in order to live longer and die less, basically. Inflammation is the root of all evil. You're an anti-inflammatory-
Aubree Steen, FNTP (00:34):
Dr. Philip Oubre, MD (00:35):
Die less, we all want to die a little less. Anti-aging, whatever your motivation is, look younger, whatever, anti-inflammation is beneficial for anyone and everyone. So, we want to talk about some of the supplements... A plane is flying overhead. We're going to talk about some of the supplements that we use for our patients, and ones we recommend, and ones you should consider taking. But the first thing we want to mention, is that you cannot out-supplement a bad diet, you cannot out-supplement a bad lifestyle. So, if you're eating cheeseburgers and french fries, and not taking care of your body, and drinking tons of caffeine, and not sleeping enough, doing drugs, drinking too much alcohol, whatever it may be, you might as well not take the supplements. Will it help? Possibly. But our metaphor is like painting a burning house. It's a nice fresh coat of paint-
Aubree Steen, FNTP (01:26):
Dr. Philip Oubre, MD (01:26):
It's beautiful paint, beautiful.
Aubree Steen, FNTP (01:29):
Well, it's true. And if you think about it, an inflamed intestine can't absorb nutrients, let's just be honest. And every time you're eating those really crappy foods, you're inflaming your intestines, you're inflaming your body. And then you inappropriately dump vitamins and minerals too. So, you could be adding in these vitamins and minerals and anti-inflammatories, but you're inappropriately dumping them, well actually appropriately, because you're eating bad food. And then, now you have inflamed intestines where you can't even absorb it.
Dr. Philip Oubre, MD (01:52):
Shame, shame, shame.
Aubree Steen, FNTP (01:54):
I know. So, just don't waste the money.
Dr. Philip Oubre, MD (01:55):
You're making expensive poop, basically.
Aubree Steen, FNTP (02:00):
Yeah, expensive poop. That's a market.
Dr. Philip Oubre, MD (02:03):
And so real quick, we're going to dive straight into supplements today, but if you want to know what kind of anti-inflammatory foods, and nutrition and what not to follow, go to our website, check out our courses, and look at our nutrition course, which isn't actually published as of the time of this recording, but it will published there soon in the next month or so. Get to work, Aubree. No, I got my task too. Anyway, so the first supplement we want to talk about in the anti-inflammatory world is of course, curcumin, probably the most popular one, the easiest one to get. The one we carry right now is Turiva, T-U-R-I-V-A. It's on our store, you can go buy it, but Aubree, tell us a little bit about Turiva and why we love Turiva.
Aubree Steen, FNTP (02:42):
I like Turiva, because I feel like a lot of the times what you get is an isolated compound from turmeric. You get just a curcumin, and of course they try to add black pepper, or something for, or bioperine for absorption, but it actually increases intestinal permeability. I like Turiva because it's a full spectrum compound of turmeric itself. And the way that it interacts in the body, is it actually interacts with those gut microbes, and it's broken down in a better form, a more bioavailable form. So, now you're getting full spectrum benefit, not just an isolate, because I could rant all day about isolates, but when you pull an isolate away from an anti-inflammatory food, you don't know the synergistic properties of everything else in that food, that made that isolate work appropriately. So, that's why I like Turiva, it's a full spectrum compound, the entire turmeric group.
Dr. Philip Oubre, MD (03:28):
I feel the same way about, I think in medicine, the pendulum is now swinging the other way, where we've isolated these specific compounds, and also we've tried to make it increasingly absorbed, and liposomal technology and all this stuff. Because we thought, oh, if it's absorbed, that's got to be better. But what we've neglected to understand, is the impact of non-absorbed components, or what it has in effect on our gut. So, if you have liposomal curcumin and you absorb it all in the stomach, or early small intestine, maybe curcumin's main benefits, and we don't know, maybe curcumin's main benefits is actually by manipulating your microbiome, which then does its anti-inflammatory power.
Dr. Philip Oubre, MD (04:04):
So, that's why I like Turiva, because it's kind of got the blend of everything. It's got the whole plant, the whole root. So, for those of you that don't know, turmeric is the plant, which has roots, and then the active ingredient in turmeric is considered curcumin. So, Turiva has a blend of both curcumin isolated, and the full root system basically. And it makes a nasty little orange color.
Aubree Steen, FNTP (04:30):
I know, yeah.
Dr. Philip Oubre, MD (04:31):
Kind of gross looking.
Aubree Steen, FNTP (04:33):
Quick little shameless plug, but if anyone's ever interested, I have no affiliation, obviously, there's a book called Whole: Rethinking the Science of Nutrition, by T. Campbell. And that is my favorite book of all time talking about isolates, and what we've done to food, and why you can't just take resveratrol away from grapes, and why you can't take these isolates. But they've tried to prove, and they put the science in this book, which is phenomenal, but it helps you learn that even with tens of millions of... Sorry, tens of thousands of interactions, scientists can't even trace what makes an isolate compound beneficial. So, basically it's the magic of food, and the synergistic effect too.
Dr. Philip Oubre, MD (05:08):
So, by the same note, go to the grocery store, buy some turmeric, cook with it. Put it in your smoothie.
Aubree Steen, FNTP (05:16):
Yeah, you don't need much.
Dr. Philip Oubre, MD (05:18):
It's rough to cook, but it's beneficial.
Aubree Steen, FNTP (05:22):
It is, you can take even just like a pinky tip, and put it in your smoothie and you get a huge, huge anti-inflammatory effect.
Dr. Philip Oubre, MD (05:28):
Mm-hmm (affirmative). As long as you can drink it.
Aubree Steen, FNTP (05:31):
There you go. All right, number two.
Dr. Philip Oubre, MD (05:34):
Number two, fish oil is huge in the anti-inflammatory world. So, one of the things I love to talk about fish oil and why it's so beneficial is that, number one is, humans do not make fish oil. So, if you are not eating the fish or not taking the oil, you just do not make those marine based Omega-3's. And plant based Omega-3's do not do nearly the benefit that animal based Omega-3's do. So, for the vegans out there that are taking algae oil and stuff, it just takes a mega amount of algae oil to get your Omega-3's up. And you can't just supplement with flax and stuff to get your fish oil. So, specifically fish oil, the Omega-3's. EPA and DHA are the main two to supplement, your body will make DPA out of those.
Dr. Philip Oubre, MD (06:14):
And so, when you're looking for a fish oil product, you want about 600 to 700 milligrams of EPA, and three to 400 milligrams of DHA, combined for a total of about 1600 to 2000 milligrams per day. I'm a big believer in flip that bottle over and read the label. I have a separate video on YouTube, just specifically talking about how to read a label for fish oil, so I won't talk about that much here, but make sure you're buying good fish oil product. We use Orthomega from Ortho Molecular, it's available in our store if you want to buy it. Pretty much, everyone, you either got to eat the fish or take two pills per day, no questions asked. The pills are big, so for people who like liquids, Barleans is wonderful. You can get that pretty much anywhere, and it tastes like candy. Give it to the kids and stuff.
Dr. Philip Oubre, MD (06:56):
But the way I like to explain fish oil is, when your body is creating inflammation, so it's got an immune system, so things happen, things break. The immune system is activated, it's going to repair it, and then it's going to turn that inflammation off. And so, these fish oil is actually live in your cellular membrane. So, when your immune system goes to turn off inflammation, it's like reaching in a bag and saying, "I want to turn this inflammation off, so I'm going to grab this oil, and turn off inflammation." But Omega-3 is the main one that's anti-inflammatory, but if your cellular membranes are made up of primarily Omega-6's like arachidonic acid, those are actually inflammatory oils.
Dr. Philip Oubre, MD (07:31):
So, when your immune system goes, "I'm going to reach for that anti-inflammatory oil," and ding, pulls out arachidonic acid, it's actually going to promote more inflammation instead of actually turning it off. So, that's how fish oils work, fish oils work by increasing the percentage of Omega-3's inside your cellular membrane, so that when your body goes to reach for an Omega-3, it finds one and can donate it. And so, when we're measuring Omega-3's, we do them as percentages of the cellular membrane. So, ideally you want 8% of your cellular membrane to be fish oils or Omega-3. Now, you can go much higher. You can do 10, 12%, people that eat salmon all the time and stuff, but at least you want 8%. Most people that we check, when they first come to our office, we check every person's Omega-3's. When they come into our office, they're Omega-3's are almost always 3%. Unless they don't eat any fish at all or allergic, then they're under 3%.
Dr. Philip Oubre, MD (08:20):
So, if you're taking OMega-3's, you want to make sure your doctor is checking your Omega-3, and that your Omega-3's are over 8%. Because if you don't have good absorption, you have leaky gut or whatever it may be, you may actually need more fish oils to get over 8%. And if you've got a heavy inflammatory condition, then you may want 10 or 12% on the Omega-3's. And on that same note, that leads to the next supplement, which has SPMs. And so Aubree, how's SPMs a part of fish oil, and what do you want to say about SPMs?
Aubree Steen, FNTP (08:48):
I like SPMs because they're pro-resolving mediators, basically. They're like the isolated, fractionated form of fish oil. They're the specific components... So, they act upon the anti-inflammatory prostaglandins, and that's what you want, because the prostaglandins are responsible for pro-inflaming, inflaming our anti-inflaming. And so, you do need to inflame, you do need to de-flame, and so these help with the anti-inflame, you know what I mean? We're just making up phrases, but you know what I mean.
Aubree Steen, FNTP (09:20):
But this is cool, because they actually promote termination of inflammation, and they promote tissue repair as well. So, I love SPMs because they're wonderful on COVID, because they actually help with mucosal immune responses, which is very interesting. But also, if you have musculoskeletal injuries or recovery from a tear, or any kind of body aches, SPMs in high doses help with that musculoskeletal repair, and that tissue repair, and that cellular renewal. So, SPMs are more targeted, they wouldn't be the thing that you do daily, like as a replacement for your fish oil, but they're wonderful in high doses for acute circumstances.
Dr. Philip Oubre, MD (09:56):
They're one of the most powerful things we use, that works the fastest. And so, the SPMs, you can basically look at fancy fish oil, or fish oil that got refined down to the exact anti-inflammatory component. And so, for SPMs, the way we typically recommend people taking those when they're really inflamed, is they take six capsules, which is a lot and it's a pricier supplement, going to take six capsules per day for 10 days, and that will knock out tons of inflammation, really powerful. But that's not something you need to stay on long-term, so if you're going to stay on it long-term, you're going to take one or two per day, but that six capsules for 10 straight days to aggressively knock out inflammation, works really well.
Aubree Steen, FNTP (10:34):
Yeah. And we like SPM Supreme by Designs for Health, which is funny. There's actually 60 capsules, so if you buy one bottle, there's your 10 days.
Dr. Philip Oubre, MD (10:41):
10 days, it's an expensive 10 days. But it works.
Aubree Steen, FNTP (10:44):
I know. But it's cheaper too, I'd say it's only maybe... I don't know, it's in like the 50, 60 price range, as opposed to another supplement company that's like $120. And so, it has better clinical efficacy, it's more reasonably priced, and it doesn't lose its function.
Dr. Philip Oubre, MD (10:59):
And it doesn't smell like fish. That's nice.
Aubree Steen, FNTP (11:01):
No. And the pills are little-
Dr. Philip Oubre, MD (11:04):
I just did [crosstalk 00:11:04].
Aubree Steen, FNTP (11:04):
Oh, you did?
Dr. Philip Oubre, MD (11:05):
Yeah, it's part of my COVID regimen.
Aubree Steen, FNTP (11:08):
There you go. Love it.
Dr. Philip Oubre, MD (11:09):
All right, next is Aubree's favorite, so our next supplement on the anti-inflammatory list is CBD. Everyone's talking about CBD.
Aubree Steen, FNTP (11:17):
I love CBD, because I think that right now there's so much bad CBD on the market.
Dr. Philip Oubre, MD (11:23):
Oh there's terrible CBD.
Aubree Steen, FNTP (11:23):
It's terrible. And I thankfully had the opportunity to work and learn in Portland, about marijuana and THC, like in hemp and everything that's included. And with CBD, you do want a full spectrum compound. You don't want something that says hemp oil, you don't want something that says isolate, because it's more than CBD. You have CBDA, and you have different compounds, CBC, CBN. There's a whole list of them. But CBD is wonderful for your body for inflammation, because it influences positive anti-inflammatory responses, but it's very similar to SPM, where it quenches the inflammatory response itself. CBD is wonderful for sleep, anxiety, mental disorders. You can't overdose, you could chug maybe 3000 milligrams, which is an entire bottle and have elevated liver enzymes, but you can't overdose. No one's ever overdosed on marijuana or CBD.
Aubree Steen, FNTP (12:15):
And with federal regulation, if you're selling CBD like we are, if you're a practitioner, and you're not in a marijuana legal state, there's no trace of marijuana in there. But you do want a full spectrum compound, and it works on your endo-cannabinoid system, which is it's called the ECS, which we all have, which is responsible for even your nervous system, your cardiovascular system, your endocrine system, anything that you can think of. So, CBD is one of those weird, magical things that it's like, if we wanted to dive into every system, how it affects it, we could. But just know that it's a nice all over anti-inflammatory, but it also calms the nervous system too, which is really important for keeping your body in a parasympathetic state, instead of sympathetic, which is fight or flight. You want to be in the rest and digest, that parasympathetic, to prevent more inflammation as well.
Aubree Steen, FNTP (13:00):
I love ECS Care. That's one of my favorite of all time. It's a liquid that sublingual, under the tongue. I think that's one of the best ways to get CBD oil, is sublingual. Because you have to think about a broken gut, and you have to think about how much are you absorbing, how much of it is actually getting down into your intestines? And with people, if you don't feel CBD, more often than not, you're not taking enough. So, my suggestion is start with-
Dr. Philip Oubre, MD (13:24):
Or you have a bad quality.
Aubree Steen, FNTP (13:25):
Yeah, more often than not, it's bad quality. You can take 50 milligrams of ECS Care, I'm pointing to our supplement wall, of ECS Care, and you can feel that. But sometimes you can take a hundred of a different, really bad brand, and you don't feel it at all. And sublingual gets straight to the bloodstream. So, you can start off at 50, or 25 is just... If you were very nervous, start off at 25, but most people don't feel a difference until it's 50 milligrams. You can even take a hundred, 150 for pain, and sleep before bed. I mean, even anxiety in hospitals, they use 300 milligrams. I say hospital, I'm thinking [crosstalk 00:13:58].
Dr. Philip Oubre, MD (13:57):
And so, she's saying these dosages, and if you're not familiar with it, most products over the counter are 25 milligram. What you've seen most likely, and paid for over the counter, is most likely 25 milligrams is the highest per serving that you'll see. And the CCS Care, it's 50 milligrams per half a mil, right?
Aubree Steen, FNTP (14:16):
Yeah, well we have a 1500 milligram bottle and a 3000 milligram bottle. And the important thing is, is that that is 1500 or 3000 milligrams of CBD. You don't want to buy a CBD that says hemp oil, 30 milligrams. You have no idea how much CBD is listed in there. So, you need a company that breaks it down for you, and that says it's full spectrum.
Dr. Philip Oubre, MD (14:37):
And there's tons of fake marketing out there, so don't get duped right now.
Aubree Steen, FNTP (14:41):
Dr. Philip Oubre, MD (14:41):
Know what you're buying. And if it doesn't work, try a different one. What's fantastic about CBD, is that in the anti-inflammatory world, CBD is an oil of course, and so oils can penetrate the blood brain barrier, whereas most other things can not. So, obviously fish oil can, and SPM active should be able to, because those are oils also, and they're just kind of trading out cellular membranes. Those don't have quite the penetration, meaning it takes a longer to change the brain's oils over time, but CBD can penetrate the brain almost immediately, and that's one of the reasons why it got some famous for epilepsy and seizures, is because it penetrates the brain and works really well.
Dr. Philip Oubre, MD (15:18):
So, if you're someone that's struggling with, as Aubree said, nervous system, central nervous system, MS, or brain inflammation, or brain fog, or fatigue, depression, anxiety, whatever may be going on in your brain, CBD could be a positive benefit for you. And it's one of those things that it works if you take it, so if it doesn't work, just take more.
Aubree Steen, FNTP (15:37):
Right, and then you can-
Dr. Philip Oubre, MD (15:38):
If you smell colors.
Aubree Steen, FNTP (15:40):
I know, I love it. And rarely does anyone have a bad side effect. Of course there's genetic snips that don't let you process even CBD very well, but it's rare, and it's mostly THC related. So, more often than not-
Dr. Philip Oubre, MD (15:53):
And most people that have bad side effects just take a nap, and that's it.
Aubree Steen, FNTP (15:57):
Yeah, sometimes you just get like, "I'm a little sleepy," and you just lay down for a little bit. But then you have a great nap, and you feel good when you wake up, and you're like, "That was so good." But I like it because you can do tiny doses throughout the day for anxiety. You can do a big dose, if you're having a panic attack. You can do it before bed for sleep. So, it's very adjustable.
Dr. Philip Oubre, MD (16:14):
Okay. Next on the list is Quercetin and stinging nettles, a combo supplement. Quercetin is probably most commonly known for its anti-allergies, and people with allergic rhinitis, the stuffy nose, the eyes and stuff, Quercetin is most popular for that. Quercetin is also a detox agent, but it is definitely a powerful anti-inflammatory agent. Quercetin is found in Apple skin, and... Where else is Quercetin found?
Aubree Steen, FNTP (16:43):
Leafy green veggies, broccoli, red onions, peppers, apples, onions, black tea.
Dr. Philip Oubre, MD (16:51):
That's more than I knew.
Aubree Steen, FNTP (16:54):
Matcha. You pay me to know this. But yeah, apples too. But yeah, and I like them too. And I like the Quercetin stinging nettle combo, especially if you're having histamine responses. Because histamine obviously triggers inflammation, and is an inflammatory response as well. So, it's really good, the combo Quercetin and stinging nettles, for itchiness too. So, if you have allergies or respiratory issues or lung issues. Yeah, and it's cool because Quercetin, the shape itself, lets it sit on top of the cell surface, which for whatever reason, I know, they said that that's what's very protective in COVID itself, because it's inhibiting viruses, but it's able to be on that protective layer.
Dr. Philip Oubre, MD (17:34):
Oh, interesting. Okay. Uh oh, you froze up on me.
Aubree Steen, FNTP (17:42):
Dr. Philip Oubre, MD (17:43):
No, you froze. I didn't freeze, you froze.
Aubree Steen, FNTP (17:45):
Dr. Philip Oubre, MD (17:46):
No, you froze.
Aubree Steen, FNTP (17:46):
Dr. Philip Oubre, MD (17:49):
I got in this argument with my daughter last night on FaceTime. So, next on the list, unless there's anything else you want to talk about Quercetin and stinging nettles.
Aubree Steen, FNTP (17:59):
Dr. Philip Oubre, MD (17:59):
Yeah. It's a pretty basic one. Next on my list is InflammaCORE, which is actually like a protein powder base, with anti-inflammatory supplements added in there. You go, you fire away with InflammaCORE.
Aubree Steen, FNTP (18:13):
I mean, it has Quercetin, and it also has a bunch of different vitamins and minerals, it has ALA in it. It has a few very powerful antioxidants. I just like InflammaCORE, because you don't have inflammatory sugars in there. It's pea protein now, which is awesome. I love that. But it's a medical grade food powder, so you're going to get the highest quality and efficacy, and you don't have to swallow a ton of pills. You can drink it in a shake, mix it in your smoothie, and now you're adding a daily anti-inflammatory support. So, I don't have all the specs on it right here at my fingertips, but it's a go-to shake that we have.
Dr. Philip Oubre, MD (18:46):
That's online, that's on our store.
Aubree Steen, FNTP (18:47):
Dr. Philip Oubre, MD (18:49):
And so, this list we came up with, actually one of the reasons we came up with it is because at our practice, we're big believers in synergy of supplements, instead of any one thing in high dose. Instead of doing curcumin 4,000 milligrams, we like to use Turiva, curcumin, and fish oil, and SBM, and CBD, and InflammaCORE. And so, unfortunately it means you have a cocktail of stuff, but the cocktail, the synergy in our experience, works better than just doing one supplement and taking 10 of those pills. So, that's why we've listed all of these. And of course, everybody's different, everybody's a bio individual. So, experiment with those. Of course, everyone needs to take fish oil, no questions asked, but all those other ones we mentioned, Turiva is probably the most powerful. But the other ones, mix and match and see which ones work best for your biochemistry.
Dr. Philip Oubre, MD (19:37):
And then last but not least, those are most of the supplements, but I wanted to at least mention that there are peptides that are coming out that are more and more anti-inflammatory. And so, one of the ones we like to use is BPC-157 for anti-inflammation. It's becoming a bigger and bigger deal, and having more and more success, and actually becoming more and more popular in the general public. People are actually asking us about BPC now. And so, BPC is an injectable peptide, it's only from physicians. And BPC stands for body protective complex. And so, what they were able to do is isolate this peptide at sites of injury, and found out that this BPC peptide is something your own body makes, and it is the peptide that triggers the healing reaction. So, when you inject yourself with BPC, it goes all over your body, and it's actually triggering the body to kick into a healing state, instead of an inflamed and damaging state.
Dr. Philip Oubre, MD (20:33):
And so, we've had a lot of success with BPC, it's really well known for, kind of number one best thing it's known for is gut healing. It's great for gut inflammation. Number two, it's really known for, although I don't know if it's the most powerful, is orthopedic issues like tendons and sprained ankle, sprains and strains. So, really heavily used in that regard. Now, obviously if you sprained your ankle and you're still running on it every day, BPC is not a miracle. It's just going to try to turn the tides of damage. But back to our metaphor, painting a house on fire, you got to put the fire out before you start painting the house.
Dr. Philip Oubre, MD (21:06):
And then the third thing that it's really well known for, is neuroinflammation. So, we talked about CBD is that oil, it crosses the blood-brain barrier, it helps with brain inflammation. The BPC seems to be really powerful in the brain on fire people, and working to kind of quench those fires. So, look for peptides, ask your physician, or come see us for BPC, to really push your body to that next stage of healing.
Aubree Steen, FNTP (21:30):
Yeah, and you can do injectable or oral.
Dr. Philip Oubre, MD (21:34):
Mm-hmm (affirmative). Obviously, oral only does the gut, it does not do the whole body from what I understand. If it does do whole body, it's minimal compared to the injection.
Aubree Steen, FNTP (21:43):
Yeah, it's minimal. There's still some trace amount of, of course, some cascade, but it's going to be mostly directly influencing the gut. Which is good, and I've used both. I used the oral when I had that GI flare, and I swear that was one of the only things. I couldn't eat anything, and I took oral BPC for like 10 days, knocked it out. And then injectable, personally too, with musculoskeletal injuries and repair, and post car accidents, post sprains and strains, and everything that you've said. And it helps recovery time, and every patient who's taking it right now for recovery, has said that, like, "Hey, I got back in the gym better." I have a patient who goes, "I feel less achy. I don't feel like I'm getting old. I feel like I can work out more, and be..." I don't know, more of a human being basically.
Dr. Philip Oubre, MD (22:26):
Right, anti-aging. And then, so we'll close with one final statement, and just to remind people that you cannot out-supplement a bad diet. You cannot out-supplement a bad lifestyle. So, there's no use spending a bunch of money on supplements, if you're drinking, smoking and eating cheeseburgers.
Aubree Steen, FNTP (22:41):
No, don't be hurting after a car accident, or a sprain, and you're eating a donut and trying to inject BPC. It's not going to work, and then you're going to be like, "You guys suck." Yeah, you can't do that.
Dr. Philip Oubre, MD (22:53):
Exactly. All right, we'll close this video here. Make sure to follow us on YouTube, like our channel, subscribe, and check out our courses online. Check out our store if you want to get any of these supplements that we may carry. Bye, guys.
Aubree Steen, FNTP (23:05):