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 2 here, following with:
1. Dr. Oubre's Experience with COVID-19
2. The Best Anti-Inflammatory Diet (this video)
3. Our Favorite Anti-Inflammatory Supplements
4. Anti-Inflammatory Lifestyle Habits
Dr. Philip Oubre, MD (00:00):
Aubree Steen, FNTP (00:01):
Dr. Philip Oubre, MD (00:01):
Today, we're going to be talking about anti-inflammation because inflammation is the root of all evil in our world. And so we're going to talk about a few different categories. Today's video is going to be about anti-inflammation in food because you know we love to talk about nutrition. And of course, we have an excellent nutritionist here, so why not pick her brain on food and inflammation.
Dr. Philip Oubre, MD (00:20):
So I'll briefly start by saying, we always talk about the same things. And so we're going to try to bring up different topics today and the quickest answer to what is the most anti-inflammatory diet is what, Aubree? The basic for anyone and everyone is ...
Aubree Steen, FNTP (00:35):
Dr. Philip Oubre, MD (00:37):
Aubree Steen, FNTP (00:38):
Dr. Philip Oubre, MD (00:39):
That's right. If you don't know what paleo is, obviously go Google it. We're going to spend a lot of time, we're going to spend about two minutes talking about paleo. So, Aubree, you got two minutes to talk about paleo. Ready? Set. Go.
Aubree Steen, FNTP (00:48):
Okay, well now it's like on the spot. You're like, "Eh!" It's like you vomit me at the starting line or you tripped in the sprints and immediately fall.
Aubree Steen, FNTP (01:01):
I like paleo and I think it's gotten a lot of trends-traction, meaning it's common. You hear the word paleo over and over and over again. And I think people view it as a trend. And it kind of is a trend, but these trends help us all be healthier. It's a trend that's not being like, "Hey, you should do something that's very toxic or straining on your body." Like, "Hey, you should do keto," or "You should fast for five days." It's not a trend that's extreme. It's a trend that's very attainable. I just think people don't do it right. I think when they hear paleo, they hear "Let's us do Atkins," kind of, "Let's do tons of meats and cheese ..." or not cheese, but tons of meats and not very many veggies and high fat. And that's actually a very ...
Dr. Philip Oubre, MD (01:42):
Aubree Steen, FNTP (01:44):
American paleo. Yeah, it's a very common ...
Dr. Philip Oubre, MD (01:45):
Or just carnivore.
Aubree Steen, FNTP (01:46):
Dr. Philip Oubre, MD (01:46):
Eggs, bacon and meat.
Aubree Steen, FNTP (01:47):
They're like, "What do I eat with no gluten?" Basically, that you remove some of these foods that are the most inflammatory. Some of them that most of us can't tolerate like gluten and dairy. I mean, 75% percent of the world is actually lactose intolerant and gluten has been denatured and hybridized. So it's automatically a toxin to our body unless you live in Europe and you're eating ancient grain that's fermented and sprouted, then don't eat gluten.
Aubree Steen, FNTP (02:10):
So you have foods that are removed because they're inflammatory and they're known for that. Basically, no matter who you are, I don't think you should be eating them. There are some health benefits to dairy if you get it right. That's a whole different discretion. But most people who are choosing to do paleo and reduce inflammation can't tolerate those foods. But then it also removes some foods that are relatively healthier if you can tolerate them like grains and legumes.
Dr. Philip Oubre, MD (02:31):
So grains is a big one that often confuses people. So just hit on that really quickly. Grains or anything, I think of it as stored in a silo. If it's farmed and can be stored in a silo, it's a grain. So corn, oats, rice and there's all kinds of ...
Aubree Steen, FNTP (02:52):
Wheat, barley, rye, millet. Anything. Anything like that.
Dr. Philip Oubre, MD (02:53):
Yeah. Anything that you can microwave in a pouch and it becomes soggy and delicious.
Aubree Steen, FNTP (03:01):
Yeah. Yeah. So grains, if you had organic-sprouted whole grains where you're having all the fiber there, you have no pesticides, you have an intact gut, grains can be in addition to your diet if eaten correctly. But what happens is most people buy grains that are processed. They're in oatmeals, in cereals and processed foods in the supermarket that had been denatured. They have hydrogenated oils, which cause oxidative stress. They have toxic chemicals like glyphosate and probably 200 other different chemicals, which are neurotoxins to your body. Those aren't healthy and rarely are we getting a whole undenatured grain that are organic and that are good for us.
Aubree Steen, FNTP (03:41):
So the reason why I tell people to cut out grains is, especially if you have inflammation, they break down in your body. They have things called anti-nutrients. Basically, there's a few chemicals like phytates, saponins, lectins. You've heard of them all. I'm sure. Just little buzzwords.
Dr. Philip Oubre, MD (03:54):
I don't think most people have heard of those. Just us nerds.
Aubree Steen, FNTP (03:56):
Okay, so sorry. Like, "You've heard of them." So what happens is those are defense mechanisms because grains and lagoons and even nuts and seeds have these. They're meant to be digested, pooped out and be able to replant. So if you think about that, try swallowing something that's meant to not be digested and absorbed. They inhibit our own enzymes. They wreak havoc in the intestines. And if you have inflammation already, chances are your intestinal barrier isn't intact. You probably don't have a nice, healthy mucosal lining. You probably do have inflammation down there. So when you add in grains, especially not properly prepared grains, now you're adding more inflammation, perpetuating immune responses, basically making your entire situation worse.
Aubree Steen, FNTP (04:39):
So to wrap this up because you said two minutes. It's never two minutes.
Dr. Philip Oubre, MD (04:42):
Yeah, two minutes.
Aubree Steen, FNTP (04:44):
Paleo removes those foods that sometimes are either relatively healthy, if you are a healthy individual and healthy is relative, to help drastically reduce inflammation. The thing that you have to do though is you have to make sure that you're giving 75% of your food as plants.
Aubree Steen, FNTP (05:00):
So when you go into paleo and you're like, "Okay, I can't have grains or legumes." You can have nuts and seeds, but that's not what I want as a 75%. I had a patient ask me yesterday. He goes, "What am I supposed to do when I don't have oatmeal anymore? What do I do for my breakfast?" And I go, "You see that fiber? Identify what type of fiber, if you can. Is it soluble or insoluble? There's multiple types of fiber, but just replace it with veggies." So whether if you have a little bit of nuts and seeds, but get some sweet potato and some sauteed greens and mushrooms and get a little bit rainbow, you just do a one-to-one swap and then your plate is full again. And so I think it's difficult for people. And at least, thankfully right now, paleo foods, they're everywhere. You can buy paleo granola, paleo oatmeal. You can get a non-dairy yogurt with paleo cereal on top of it.
Dr. Philip Oubre, MD (05:46):
That's perfect. Let's segue that. Actually, we're going to take that point. But briefly say that we're putting together a nutritional course-
Aubree Steen, FNTP (05:53):
Dr. Philip Oubre, MD (05:53):
... that's going to be on our website for people to buy and learn all about paleo and AIP and keto and how to macro balance and all that stuff, so subscribe to our newsletter. We'll be sending out emails when the nutrition course is published ... it's really close. It will be ready in a month or so, to learn way more about nutrition. But I want to make sure we pick apart this paleo muffin is still a muffin and so people can get tripped up because yeah, you might be eating paleo, but paleo junk food is still junk food. And so I really want to talk about macro balancing because I really think that's where people miss the boat.
Dr. Philip Oubre, MD (06:25):
I was just speaking to someone last night about how they were on a health kick and started making this fruit smoothie, had an apple, a cucumber, a lemon, something else. But what was it missing, Aubree?
Aubree Steen, FNTP (06:36):
Dr. Philip Oubre, MD (06:36):
Aubree Steen, FNTP (06:40):
Yeah, because what happens with people is that there's a lot of paleo junk food. What happens is you remove these foods that you're used to eating. And now for ease of convenience because you're unsure of what to eat and you're confused, you're going to go to something that's easily packaged, something that's on-the-go, paleo on-the-go even. But more so the grocery store items that are like, "Yeah, here's my paleo crackers. Here's has my paleo muffins, paleo breakfast bars."
Aubree Steen, FNTP (07:03):
But what happens now is coconut sugar is allowed to be paleo, dates are paleo. So now you have these processed foods. They're still considered paleo, but they're high in carbohydrates. They are refined, even though technically paleo is not refined. The supermarket can get away with it. It's all about marketing. And then now you're having an effect on your blood sugar, your insulin, your glucose, and that's all inflammatory response. So while the paleo diet is anti-inflammatory itself, if you're having high carbohydrates and not macronutrient balancing, you're causing inflammation. So it's all about that balance. And with macronutrient balancing, you can track your food if you want to and kind of see. I like Cronometer, that app on your iPhone, just to look at a meal and go "Am I macronutrient balancing?"
Dr. Philip Oubre, MD (07:47):
Aubree Steen, FNTP (07:48):
It's free, Yeah.
Dr. Philip Oubre, MD (07:48):
It's free for anyone. Cronometer.com
Aubree Steen, FNTP (07:50):
Yeah. We have no affiliation, but it's just nice because you can look at macronutrient balancing. But if you look at that, let's say you have a paleo muffin in the morning and a fruit smoothie, it's technically paleo. But all of a sudden, now you have an excess of carbohydrates. You're putting your body into a sugar-burning state. Your adrenals have to catch up because now they're dealing with the hormonal imbalance and the sugar surges. And now you have an inflammatory response.
Aubree Steen, FNTP (08:11):
So for paleo, my suggestion is you can have those treats. I'd rather you have that instead of a donut. And I'd rather, you have that instead of being like, "Oh, screw paleo. I'm just going to go eat a pancake." There's paleo pancakes. But we still have to focus on ...
Dr. Philip Oubre, MD (08:25):
And they are delicious.
Aubree Steen, FNTP (08:26):
They are delicious, is figuring out that macronutrient balance. And if you look at your plate, at least if you can't track, make sure carbohydrates are a third or less of the plate and make sure the other third is fat and the other third can be protein and just make look at your plate and understand how am I eating? Is this too many carbs? Am I having a whole plate of sweet potato and just one little piece of meat on top? It's most likely not balanced.
Aubree Steen, FNTP (08:49):
But when you were talking about the fat with the smoothie, it lets the sugar, which all carbohydrates turn to sugar and 60% of protein turns to sugar. When you add fat to that, it slows down the release of that sugar to your bloodstream and your adrenals can handle it better. Your liver can handle it better and you're not going to have this wild inflammatory cascade.
Dr. Philip Oubre, MD (09:08):
My favorite thing that you taught me to add to the smoothie ... So all of you fruit smoothie, sugar bomb people out there, throw at least half an avocado in the smoothie. It sounds really weird, but trust Aubree, your nutritionist, that it is fine. It just makes it creamy. Really doesn't have a lot of taste. Even if the avocado is a little brown and you wouldn't actually eat it-
Aubree Steen, FNTP (09:31):
Dr. Philip Oubre, MD (09:31):
... it still tastes fine and then you won't notice.
Aubree Steen, FNTP (09:34):
It does. And the good thing is that that can replace the creaminess for a banana. So instead of having 60 carbohydrates of sugar ... It's probably 40. I just was exaggerating. But people put two bananas in there. Now you have the healthy fat to slow that down and it's anti-inflammatory mono and saturated fats.
Dr. Philip Oubre, MD (09:50):
Yeah. Another thing people commonly fall into in paleo and this macro balancing is okay, so you've got a carb bomb and now you've converted it to a paleo carb bomb. And now we're telling you to add a fat to it. And great, now it's macro balanced, but you're still missing the vegetables. Your brain is an excellent calorie counter. You don't need an app. Your brain is an excellent calorie counter.
Dr. Philip Oubre, MD (10:12):
If you eat eggs and bacon for breakfast that's paleo, that's so many calories that your body is not really going to be that hungry for lunch. And it's probably, depending on how much you eat, maybe even less hungry for dinner. So you have to make sure to eat your vegetables first, which your mother told you. Because once your appetite is full, you start to have less appetite and less pizazz to eat those vegetables. So if you fill up on high-density foods, you're just not going to have the appetite for vegetables. And so we want people to aim for nine cups of vegetables. Nine cups. That's a lot.
Aubree Steen, FNTP (10:45):
Yeah. And people commonly go like, "How am I supposed to get full off vegetables?" But the fiber. There's different types of fiber. There's insoluble and soluble fiber. So soluble kind of dissolves into water like a gel-like substance and it kind of helps slow down bowel movement. If you think of soluble, slow and insoluble, go. And insoluble is non-digestible and actually can help move through your colon, so it helps it go produce bowel moments. Both of those, you need at least 38 grams of fiber a day in my opinion. I would aim for 50 if you can.
Aubree Steen, FNTP (11:15):
Fiber is very similar to fat that it actually increases satiety. Is that how you say it? Satiety? You feel satiated and you feel full. But the more fiber you have, it tells your hunger response that, "Hey, I'm not hungry anymore," but you can eat more of it. And the more veggies you eat ... everyone's so nervous about eating too much food, but the more veggies you eat, you can actually normalize the weight and you get more polyphenols and you get more things like quercetin and lutein and lycopene and all these great kind of phytonutrients that are required for every function in our body. So when you eat more veggies, you feel fuller, you help with bowel movements, you help your skin, hair, every part of your body. So trying to stick out some vanity facts.
Dr. Philip Oubre, MD (12:00):
And so if you're going to make that sugar bomb with apples or whatnot in the morning, great. Take a huge handful of spinach or kale or something and throw it in that smoothie and that'll knock out two or three cups of your vegetables right there. Because if you think about it, nine cups is a lot. That means three cups for breakfast, lunch, and dinner. So if you could just say eggs and bacon for breakfast, guess what? Now you have four and a half cups at lunch and four and a half cups at dinner. You've got to throw vegetables into your eggs. If you're going to do that, that's fine. Then saute up. As you said, some, some onions and bell peppers, or somehow get those prebiotic foods into your eggs.
Aubree Steen, FNTP (12:36):
Mushrooms, grains. Yeah. And I think one of the biggest things that we need to make people realize is that if you're doing an anti-inflammatory diet and you're not having veggies in 75% in a rainbow, it's an inflammatory diet in my opinion. Because now you're just having meats and fats and you need the broad spectrum of veggies and different phytonutrients.
Dr. Philip Oubre, MD (12:58):
Your microbiome is the most anti-inflammatory thing you can feed in your body and they thrive off of vegetables. They do not thrive off of paleo muffins and they do not thrive off of carbs and sugar.
Aubree Steen, FNTP (13:08):
No. The only way to grow your beneficial bacteria is fiber. Fiber.
Dr. Philip Oubre, MD (13:14):
You don't eat it. They eat it. And you need it for them.
Aubree Steen, FNTP (13:17):
And they ferment it and that's how they grow and multiply. And they're responsible for our immune response too. So tying it back into COVID of what you just talked about, they're immune modulators. So if you can increase the variety and abundance of bacteria, beneficial bacteria, microbiome, by eating fiber, you're helping your immune system, your nervous system, even insulin response, everything you can think of.
Dr. Philip Oubre, MD (13:40):
So you vote for your microbiome three times a day. If you eat carbs and sugar, you're voting for candida and fungus. If you eat fiber and vegetables, you're voting for a healthy microbiome. So you choose what kind of microbiome you want to create every day.
Aubree Steen, FNTP (13:53):
And your microbiome can change in as little as 72 hours. So if you don't eat veggies for 72 hours, you are decreasing that beneficial bacteria. But on a positive note, if you make a change just by adding more vegetables, within three days, you're already making a positive change with your body. It doesn't take months. I mean, yeah, there's tons of factors, but you can make that much of a positive impact in 72 hours just by adding fiber daily. That's huge. Okay, kept you under two minutes!
Dr. Philip Oubre, MD (14:25):
That was definitely not two minutes. But last but not least, I want to make sure we mentioned the microwave and we want to steer people away from the microwave as much as possible. Heat your food on the stove or heat your food in the oven. The microwave is very damaging to your food. It actually makes carcinogens. It damages the nutrients in your food. And the way to understand it is that the way a microwave heats food is it superheats or supercharges pieces or small molecules in the food and that supercharged heat then disperses around and heats up the rest of the food. But that area that it supercharged, the area that is superheated actually destroyed the nutrients. So your food actually has less nutrition after you microwave it.
Dr. Philip Oubre, MD (15:05):
So if you're going to eat the vegetables, then you want to get as much of the nutrients out of those vegetables. So stop microwaving it, put it on the stove, reheat it. I know it's a lot more work to do that way, but your body will thank you. You can get something that quick for nothing. So don't cook your food in the microwave. Don't heat up your bag of rice in the microwave. Don't steam your broccoli in the microwave. Put it on the stove. Heat it the good old-fashioned way, the paleo way.
Aubree Steen, FNTP (15:33):
And then you have more of a relationship with your foods too. You understanding what you're eating. It's silly but ...
Dr. Philip Oubre, MD (15:38):
A relationship with your food.
Aubree Steen, FNTP (15:39):
You need that you need to have a relationship with food and what you're putting in your body.
Dr. Philip Oubre, MD (15:43):
Talk to it.
Aubree Steen, FNTP (15:44):
I love you so much. It helps get your brain online for digestion.
Dr. Philip Oubre, MD (15:50):
That's so sick. When you eat it, you love them and then you talk to them and then you eat them. You destroy them.
Aubree Steen, FNTP (15:54):
That's the argument for eating animals that people throw at me, but okay.
Dr. Philip Oubre, MD (15:58):
Okay. Love your food. Have a relationship with your food. Then eat them.
Aubree Steen, FNTP (16:06):
Yes and then eat it.
Dr. Philip Oubre, MD (16:06):
And on that note, like our channel, follow us on YouTube, subscribe and of course, hit up our newsletter so that when our nutrition course is published, you'll see all of Aubree talking about all the different food plans out there, how to macro balance. Because there's tons and tons and tons of stuff we want to talk to you about, but obviously don't have the time in this episode. So check it out.
Aubree Steen, FNTP (16:26):
Cool. Bye, guys.
Dr. Philip Oubre, MD (16:27):
All right, we'll see y'all next time.