@节目主持人 ：现代农业导致食物营养下降，再生农业是解决方案。 我讨论了五种对大脑健康有益的食物：深绿色叶类蔬菜、小型冷水鱼、喜马拉雅塔尔藜麦、坚果和浆果。这些食物富含抗氧化剂、多酚和omega-3脂肪酸等营养物质，可以减少炎症，保护大脑免受认知能力下降。 研究表明，地中海饮食与降低抑郁症风险有关，而增加鱼类摄入量可以降低女性的抑郁症风险。 omega-3脂肪酸对大脑健康至关重要，因为大脑的60%是由脂肪组成的。缺乏omega-3脂肪酸会导致抑郁症、痴呆症等问题。 补充omega-3脂肪酸可以帮助改善大脑健康，但需要注意选择低汞含量的鱼类。
@Jeff Bland 博士 ：喜马拉雅塔尔藜麦富含130多种植物化学物质，可以调节生物学功能，恢复免疫系统活力。 免疫恢复计划包含四个步骤：评估、调节、优化和维持。通过改变生活方式、使用特定营养素和补充剂来恢复免疫系统平衡。 植物化学物质、益生菌和omega-3脂肪酸对免疫系统平衡至关重要。 再生农业有助于种植富含营养和药用成分的食物，同时保护地球环境。
@William Li 博士 ：坚果是蛋白质、膳食纤维和益生元的重要来源，对肠道健康至关重要。 肠道健康与整体健康息息相关，特别是癌症患者。研究表明，膳食纤维摄入量与降低癌症死亡率有关。 多酚是植物中的有益化合物，可以保护肠道菌群，并具有抗氧化和抗炎作用。 十字花科蔬菜种类繁多，富含多酚和生物活性物质，对健康有益。 浆果富含维生素C、抗氧化剂、多酚和膳食纤维，对健康有益。 有机种植的水果和蔬菜比非有机种植的含有更多多酚。
现代农业的进步虽然提高了粮食产量，却也导致许多农作物营养成分下降。幸运的是，再生农业为恢复食物品质提供了有效的解决方案。我最近深入研究了食物对大脑健康和整体福祉的重大影响，并着重关注富含营养、具有抗炎作用的食物。 我将分享五种能够显著提升大脑功能和整体健康的超级食物，并探讨如何通过饮食和生活方式的调整，来增强免疫力，对抗疾病。
一、深绿色叶类蔬菜（十字花科蔬菜）
西兰花、羽衣甘蓝、菠菜、萝卜叶等等深绿色叶类蔬菜，富含抗氧化剂、维生素C和E、类胡萝卜素、叶黄素以及α-亚麻酸（植物性ω-3脂肪酸）和多酚等。这些营养物质能够有效减少氧化应激和神经炎症，从而保护大脑免受认知能力下降的威胁。研究表明，多酚可以抑制β-淀粉样蛋白纤维的形成，并促进其清除，这对于预防与大脑炎症相关的痴呆症具有重要意义。此外，维生素K在调节钙平衡、减少神经炎症以及合成脑细胞膜的重要脂肪（鞘脂）方面也发挥着关键作用。
二、小型冷水鱼
鲑鱼、鲭鱼、凤尾鱼、沙丁鱼和鲱鱼等小型冷水鱼，富含omega-3脂肪酸（EPA和DHA）。 一项发表在《英国营养学杂志》上的研究表明，坚持地中海饮食（富含蔬菜、水果、橄榄油、坚果、种子、鱼类、全谷物和豆类）与降低抑郁症风险显著相关，而增加鱼类摄入量，特别是对于女性，能更有效地降低抑郁症风险。 这与omega-3脂肪酸的强大抗炎作用密切相关。 大脑约60%由脂肪构成，而omega-3脂肪酸是其中必不可少的组成部分。缺乏omega-3脂肪酸会导致抑郁症、痴呆症等问题。 选择低汞含量的鱼类至关重要，建议参考环保工作组（ewg.org）的指南。
三、喜马拉雅塔尔藜麦
Jeff Bland博士的研究表明，喜马拉雅塔尔藜麦富含超过130种植物化学物质，这些物质协同作用，能够激活自噬过程，选择性地恢复免疫系统活力，并改善线粒体功能。 Bland博士提出的免疫恢复计划包含四个步骤：
Bland博士强调，植物化学物质、益生菌和omega-3脂肪酸对免疫系统平衡至关重要。 他特别推荐了一种富含PRM的omega-3鱼油，这种鱼油经过温和的加工过程，保留了更多的促分解介质。
四、坚果
William Li博士指出，坚果（核桃、杏仁、开心果、夏威夷果、腰果等）是优质蛋白质、膳食纤维和益生元的重要来源，对肠道健康至关重要。 肠道健康与整体健康，特别是癌症患者的预后密切相关。研究表明，增加膳食纤维摄入量可以显著降低癌症死亡率。 坚果中的膳食纤维可以促进肠道益生菌产生丁酸盐，丁酸盐具有抗炎作用，能维持肠道健康，并抑制p53癌基因的活性。
五、浆果
浆果富含维生素C、抗氧化剂、多酚和膳食纤维。 Li博士强调，虽然浆果含有天然糖分，但其丰富的营养物质和抗氧化剂能够抵消糖分的负面影响。 选择有机种植的浆果，可以获得更多多酚，因为植物会在应对虫害等压力时产生更多多酚作为自我保护机制。
再生农业与食物品质
无论是喜马拉雅塔尔藜麦的种植，还是其他富含营养成分的食物的生产，再生农业都扮演着至关重要的角色。再生农业不仅能够提高食物的营养价值和药用成分，还能保护地球环境，减少对环境的破坏。
结语
通过选择富含营养的超级食物，并结合健康的生活方式，我们可以有效地改善大脑健康，增强免疫力，降低疾病风险。 记住，食物是最好的药物，而再生农业是种植健康食物的关键。 让我们一起选择健康，守护健康，为更美好的未来而努力。
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00:23 现代农作物的营养水平正在下降，再生农业有助于恢复食物质量。
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02:25 深绿色叶类蔬菜，特别是十字花科蔬菜，富含抗氧化剂和植物化学物质，可以减少神经炎症，保护大脑免受认知能力下降。
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05:35 小型冷水鱼类，如鲑鱼、鲭鱼、凤尾鱼、沙丁鱼和鲱鱼，富含omega-3脂肪酸，具有强大的抗炎作用，对大脑健康有益。
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12:33 喜马拉雅塔尔藜麦富含超过130种植物化学物质，具有强大的特性，可以调节我们的生物学功能并使我们的免疫系统恢复活力。
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15:49 免疫恢复计划包含四个步骤：评估、调节、优化和维持，通过改变生活方式、使用特定营养素和支持性补充剂来恢复免疫系统平衡。
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28:28 再生农业是一种种植富含营养和药用成分食物的方法，因为在过去的50年中，许多蔬菜作物的矿物质和其他营养物质减少了50%。
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29:55 坚果是蛋白质、膳食纤维和益生元的重要来源，对肠道健康至关重要，而肠道健康与整体健康息息相关，特别是癌症患者。
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37:59 十字花科蔬菜（芸苔属植物）种类繁多，富含多酚和生物活性物质，对健康有益。
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42:38 浆果富含维生素C、抗氧化剂、多酚和膳食纤维，对健康有益，但需要注意食用时间和方式。
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48:08 为了优化健康和战胜疾病，除了前面提到的食物外，还需要补充omega-3脂肪酸，因为它对肠道健康、大脑健康和免疫健康都有益。
Edit:2025.03.01
00:00
- Coming up on this episode of the Dr. Hyman Show. - Food is medicine, but then that begots the question of, well, what foods contain the most medicine and how do you grow foods that contain the most medicine? And it turns out that regenerative agriculture is that method. We've seen a 50% drop in lots of minerals and other nutrients in vegetable crops over the last 50 years. So even if you're eating your broccoli, it's not as good as it used to be.
00:23
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01:17
practice. There's simply not enough time for me to do this at scale. And that's why I've been busy building several passion 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.
01:32
And if you're in need of deepening your knowledge around your health journey, well, check out my membership community, Dr. Hyman Plus. And if you're looking for curated, trusted supplements and health products for your health journey, visit my website, drhyman.com, for my website store and a summary of my favorite and thoroughly tested products. Today, I want to zero in on the research behind five specific foods that you can add to your diet for tremendous capacity to support your brain and health and make us feel, think, and perform better.
02:02
Now, some of you may be familiar with a few of these foods, but others may surprise you. So let's jump right in with the first food that can literally change the way your brain works for the better. The first is dark green leafy vegetables and specifically a category called cruciferous vegetables, also known as brassicas, basically the broccoli family. Kale, collards, spinach, carrots.
02:25
arugula, Swiss chard, collard greens, mustard greens, bok choy, romaine lettuce, turnip greens, beet greens, watercress, endive, escarole, broccoli rabe, dandelion greens, radicchio, watercress, lettuce, chicory, pretty much anything green. What is the mechanism of green leafy veggies and the positive effect on their brain? Well,
02:43
There's a lot of reasons. Antioxidants and protective phytochemicals. Now, we don't think of phytochemicals as essential nutrients, but they kind of are. They're protective foods, right? We know harmful foods like sugar and processed food and so forth, but they're also protective foods and we want to eat more of those and less of the harmful foods.
03:00
Now, green leafy vegetables contain anti-inflammatory molecules and antioxidants, things like vitamin C and E, carotenoids, which are the green, orange things actually also, but they're in the green vegetables, lutein, which is great for your eyes, alpha-linolenic acid, which is plant-based omega-3s. They contain polyphenols, which are these plant-based anti-inflammatory chemicals, flavonoids, things like camphorol. All of these things reduce blood
03:25
oxidative stress, which causes inflammation, and then reduce, more importantly, neuroinflammation, which is inflammation of your brain.
03:34
Now, oxidative stress damages your cells and it can contribute to the formation and accumulation of something called beta amyloid plaques. And you might have heard of amyloid theory of Alzheimer's. And amyloid, just to be clear, is not the cause of Alzheimer's, although for many years thought it was and we spent billions of dollars studying research to prove that it was, but we never could be successful.
03:56
It's sort of a side effect of inflammation, and it's the body's attempt to deal with a bad set of circumstances. So it's sort of a bystander in the process of dementia, and it does gum up your brain, but it's really not the issue. It's the inflammation that's driving the amyloid development. And some of these foods can be protective, right? So some studies suggest that polyphenols can inhibit the formation of beta-amyloid fibroids, which are these plaques that are common in response to inflammation in the brain, and they gum up the brain that ends up causing dementia.
04:25
Now, they also promote clearance of these plaques from the brain. So these polyphenols actually help the brain clear amyloid, which is great. This explains probably maybe some of their effects on the cognitive function that we're seeing. There's also other nutrients like vitamin K, filiquinone, that plays a crucial role in regulating calcium and activates proteins that help keep calcium out of areas where it shouldn't be, such as the brain's blood vessels.
04:50
Vitamin K also has anti-inflammatory effects and that can reduce neuroinflammation. It's also involved in the synthesis of important fats called sphingolipids. It doesn't matter what they call them, but basically it's a class of lipids that are crucial components of your brain cell membrane. So your brain cells have membranes and they have to be made of the right fats. And if they don't have the right fats, you end up with more inflammation.
05:13
Now these lipids play a role in cell signaling and they maintain the integrity and the function of your brain cells. Really important. So what else besides green leafy vegetables is protective for your brain? What's the second big group of food or foods that can do this? Well, small cold water fish. I'm gonna explain why. Now I call these the smash fish.
05:35
salmon, mackerel, anchovies, sardines, and herring. Now you might not like them, but they are the most nutritionally dense, the lowest in toxins, and the highest in omega-3 fats. Plus trout and oysters are also great. Now why is fish good for our brains? What does the research actually say? Well, a new study published in the British Journal of Nutrition looked at the diet of 798 adults aged 65 to 97 who
06:01
And they looked at 102-item questionnaire using the Center for Epidemiologic Studies Depression Scale.
06:07
Now, participants were categorized based on adherence to the Mediterranean diet. Now, we can argue what is the Mediterranean diet? Is there a better diet out there? But it's basically a whole foods healthy diet, right? And basically, what is the Mediterranean diet? It could be pizza and pasta. That's not what we're talking about. We're talking about whole foods, right? Lots of veggies, fruit, olive oil, nuts, seeds, fish, whole grains, beans. That's the Mediterranean diet.
06:31
Now, the higher adherence to the diet was correlated with a 55% lower risk of depression symptoms. Increased fish intake was linked to a 44% reduced risk of depression overall and a 56% reduction in women. Now, each additional gram of fish per day decreased a woman's
06:52
depression risk by 2%. And three or more servings of fresh fish a week reduced depression by 62%. Now think of that in the context of our mental health crisis. I mean, we're all taking Prozac and being in therapy and doing all these things, but what if we just ate a can of sardines three times a week, right? You might have no friends, they might like how you smell, but maybe you won't be depressed. Now,
07:16
I'm just kidding. I love sardines and they're great and they're delicious. And I just came from Europe where they have fresh sardines. They're so good. Now, what they found was interesting. There was no effect with canned tuna. Now, tuna is also high in omega-3s, but it's also high in mercury, which can actually cause depression. And it can be a concern. So I would stay away from those big fish like tuna, swordfish, halibut.
07:36
and so forth. Now you can use the guide from the Environmental Working Group, ewg.org, and you can see their guide on choosing fish for the lowest amount of mercury. So just go to ewg.org and you'll learn about it. So why is this so good for our brain?
07:51
The brain diseases that we see, right, whether it's depression, Alzheimer's, even autism and ADD, are inflammation of the brain, brain on fire. And omega-3s are powerful anti-inflammatories. You see, up to 60% of our brain is
08:06
is made up of fat. So you literally are a fathead, right? Half of that fat, by the way, is omega-3 fats. So they're essential. These are called essential fatty acids. They're not optional in your diet, and yet most of our diets are deficient in these essential fatty acids. So they're like a vitamin or mineral. If you don't get them, you're going to get deficiency, and it shows up as depression, dementia, and a whole host of other things. Now, as we expanded our brain, our cerebral cortex, and our executive function and memory and intellect,
08:36
It seemed to coincide with the introduction of fish and seafood into our diet about 35,000 years ago. Even hunted land animals had higher levels of omega-3s than industrial raised animals. So like for example, wild bison have higher levels of omega-3s than a feedlot cow. Now it makes sense that we need these omega-3s to keep our brains functioning properly and that a lack of fish or omega-3s can lead to omega-3 deficiency and that leads to mood and memory issues.
09:03
Now, the two most important forms of fish oil are EPA or eicosapentaenoic acid, you have to remember that, and DHA or docosaxanoic acid, it just comes from the chemical structure. These come from fish. You can't get them really from plants.
09:19
Alpha-linolenic acid, or ALA, is also an omega-3. It's a plant-based form of omega-3, and it comes from things like walnuts, chia seeds, flax seeds, hemp, and some leafy greens. The problem is that only about 10% of the plant-based omega-3s, the ALA, is converted to the ones we actually need, the EPA and DHA. So you…
09:42
If you're vegan, you're not necessarily gonna be getting this and it's a big risk for deficiency. So you have to figure out how to get your levels up by taking fish oil. And there are concentrates of plant-based fish oils where they kind of jack up the amounts and convert it and it's kind of a bit of a project, but there are some around. EPA and DHA, these essential omega-3 fats, play crucial roles in the body's inflammatory system.
10:04
We learned this in medical school. This is not a new science. We know how they regulate eicosanoids, prostaglandins, all these inflammatory systems in our body. And they produce a whole class of anti-inflammatory molecules also called resolvins and protectants, right? They resolve and protect you from inflammation. They resolve inflammation and they protect you. Now, these are great names. I love these names. But basically, a lot of fish oil has this in it, but sometimes at low levels.
10:31
I'm going to tell you in a minute about one you can get. There's high levels of these protective things. Now, when we're deficient in omega-3s, it increases our risk of inflammation in the body and the brain. And it can show up like depression, mood disorders, memory disorders. EPA specifically has been shown to reduce neuroinflammation, right? Remember the neuroinflammation is linked to memory issues, dementia, Alzheimer's.
10:53
depression, anxiety, ADD, autism, bipolar disease, schizophrenia, all of these problems of the brain have been linked to neuroinflammation and EPA actually is inversely correlated with all these problems. So there are actually studies from Harvard that show you can treat bipolar disease by giving fish oil, surprise, or ADD by giving fish oil, or depression by giving fish oil, or dementia by giving fish oil.
11:19
That's how powerful these are. And they regulate all sorts of compounds in the body, regulate neuroinflammation. Now, when you have low levels of EPA, it increases your risk of heart disease, not just brain diseases, but also heart disease, skin disorders, diabetes, and lots more. In fact, these fats are
11:37
absolutely essential for life. We got to get them from our diet, but 90% of Americans are deficient in these critical fats. And I'm going to explain to you more where to get them and how to take them. But I think at this point in history, unless you want to poison yourself with mercury from eating a lot of fish, you're going to need to take omega-3s from supplements. I mean, unless you want to eat sardines every day, which most people don't.
12:05
Himalayan tartary buckwheat is full of over 130 of these phytochemicals, some of which are found nowhere else in nature, that have powerful properties to regulate our biology and rejuvenate our immune system. So talk about how, and again, there are many other compounds that can be beneficial for health. There's 25,000, as I mentioned. And in my book, The Peak and Dot, I talked about the role of these compounds and how powerful they are. But the Himalayan tartary buckwheat, how does it work on these chip cells? How does it work to rejuvenate our immune systems?
12:33
So that has been a really interesting story that's emerging because generally what scientists will do, and you know this very well, is they'll look at those hundred different phytochemicals and they'll say, “Which ones are doing the heavy lifting?” - Yeah, yeah, yeah. - So they'll go and they'll find- - The reductionism. - Exactly, they'll find a molecule.
12:49
And then they'll study the heck out of that molecule. Well, that's been done with Himalayan turd or buckwheat. We could go on the list. Rutin, quercetin, diosmin, luteolin, physitin, hesperidin. These are some of the major of the 100 or so phytochemicals in Himalayan turd or buckwheat, along with 2-HOPA. And each one of those has been individually studied and has been found
13:09
individually to have effects on rejuvenation by activating this process of autophagy selective to the immune system and in fact now we have see all sorts of papers being published on quercetin it's the darling right now and quercetin is an important member of this family so I don't want to undersell it
13:26
But quercetin doesn't work the same when it's working by itself as when it works with 99 other phytochemicals. It's a team effort. That's right. And so here is we get into fractionalized foods saying, well, let's just pull one nutrient out and then we'll make that the nutrient of the month. Versus saying, no, it's the combination that makes the orchestration of effects that's causing immunorejuvenation.
13:48
- Yeah, so Michael Pong called nutritionism is the reductionist approach to studying nutrition. That's why we have saturated fat and salt and this and that, instead of looking at the whole composition of the diet. - Yes, so important. So basically what you're saying is these compounds in the Himalayan tartar buckwheat help to get rid of all these
14:04
old cells and rejuvenate our immune system through this process of autophagy. Let me say one thing to loop back to a point you made earlier, and you did so eloquently, by the way, when you were talking about the fundamental processes that people start having problems with as they get older and get more ill. One of those you mentioned was mitochondrial function, which is the energy powerhouse of the cell where our energy is produced.
14:30
Well, it turns out that our mitochondria within immune cells can undergo injury. And when they do so, that produces a senescent immune cell. So the mitochondria itself can be the seat of the initial injury that then creates the damage to the immune cell to make it senescent. Now, what do you do to get rid of bad mitochondria? Because the mitochondria can rejuvenate themselves in the absence of the cell rejuvenating.
14:57
The mitochondria has a life of its own within the cell. And that process is called mitophagy. It's a subset of the big process called autophagy. And it turns out that these chemicals, or these phytochemicals that are in Tyree Buckley, specifically have been found to have mitophagy influences on immune cells.
15:16
So it re-energizes the cell. Yeah, you're kind of cleaning up your energy system. That's right. It's like cleaning your carburetor. Exactly. Yeah, and the spark plugs or whatever. Yeah. Amazing. This is an incredible story. So you've written a lot about immunorejuvenation and you talk about
15:34
a stepwise process to help rejuvenate your immune system. Can you kind of break down a little bit these four steps of the Immune Rejuvenation Program that you've developed? And by the way, all this is on bigboldhealth.com. You can read about it, you can listen to podcasts, read the articles, read the science. It's just fascinating.
15:49
Yeah, I think what's happened, you can hear it probably from my tone of voice, is this has just sucked me in full on. It's like I opened the door and it was a vacuum and it just sucked me right in. It's like a wormhole. Because there is so much here that I think will help people once we learn how to really apply this in a personalized way. This is really personalized immunity. And we now recognize that people have different immune identities.
16:12
Just like they have different fingerprints, they have different immune identities. That requires different approaches towards their immune identities to maximize their immuno-rejuvenation. So it starts with some fairly simple things.
16:24
The simple things are the things we've been going through. Maybe they're simple to say but not so easy to do. That is changing some lifestyle principles. So you start looking at things like your sleep. You start looking at your activity level. You start looking at how much are you eating out of rushed habit patterns of things you know better than to eat but it's just convenient to eat them.
16:43
And one of the things that has been very useful for me, and I found when I did a series of little Instagram posts on this, are these biometric devices that we wear, these wearable devices that give us information. And I happen to be wearing an Oura ring because after being a biohacker and wearing all sorts of different pieces of equipment, this one I found gives me the most interesting information. And what I found is from a personal experience, now I've done really kind of a pilot study and I think it's more general,
17:10
is that our aura ring is actually a surrogate marker to measure aspects of our immune system. Because what happens is when you're under immune stress, it's eating, do you realize over 50% of your metabolic energy can be eaten up by your immune system when you're under immune stress?
17:26
So what happens is your body temperature goes up, your heart rate variability goes down, your respiration goes up, your heart rate goes up, your sleep patterns go down. So when you see these very low scores in the morning from an Oura Ring that says, “Oh geez, what's going on?” It's probably something that happened to you last night
17:45
It's affected your immune system. Could be alcohol, it could be you stayed up too late, it could be stress. But your immune system is telling you that it's under demand. So these tools to me are useful for supporting your coaching system, right? 'Cause you need to coach yourself through these behavior changes of improving your sleep, your activity, your diet.
18:06
Things that you need to rhythmically figure out about your life that are directly being manifest through your immune system into your function. Your immune system is directly connected 24/7 to everything you're doing. - Yeah, so what are these four steps that you talk about? - Well, I just told you the first step is assessment, right? Is understanding where you are, what's the base. Then from the first– - Your immunotype, in a way. - That's right, it's your immunotype. And we have a questionnaire on the,
18:32
Big World Health website that gives a kind of a first kind of look-see. So we start off with the first thing, which really you've very well stated, and that is finding those patterns of behavior that tie to your immunotype. Are you an allergic type?
18:48
Are you an inflammatory type? Are you a type that tends to get everything that comes along so you have an immunosuppressed state? So you understand a little bit about what your own immuno personality is. And we have a questionnaire on our website that's called the Immuno…
19:04
identity questionnaire that gives a little bit of a help for a person identifying their own specific immunotype. Then we go from there saying, well, now you have your immunotype, what are you going to do to move you from an imbalanced immune state to a balanced immune state? That's what we're all hoping for. Because what we want to do is we don't want to shut off our immune system or we don't want to hyper-function it. I mean, people always say, boost your immune system, but hold on just a minute.
19:29
If you're already in an inflammatory state, do you really want to boost your inflammation? No, you want to rebalance your inflammation. And so if people say, “I'm just going to take a bunch of immune system boosting nutrients.” Well, no, no, no. That may actually only exacerbate the problem and make it worse.
19:43
So the second step then is you modulate your immune system based upon what you've learned about your first state. Are you immuno underactive, immuno overactive? Do you need to bring your immune system down? Do you need to bring your immune system up? And we have a series of ways that that can be employed with diet and lifestyle.
20:01
I would, again, go back to where you took us earlier, and that is make sure when you introduce the program you're using food as a friend and you're using rhythmic eating so that time becomes your friend. Your circadian rhythms doesn't become your enemy. Don't overindulge. Don't too frequently snack. I mean, it used to be, oh, we want to take seven to eight meals a day. Those are the days of hypoglycemia. That was probably not a good idea with regard to what we've learned about hypoglycemia.
20:29
circadian rhythms. Then the next level, the third step, is how can I optimize my immune system by utilizing some of these specific nutrients that we've been describing, the Himalayan, Tartary, Buckwheat, phytochemicals. I would also put into this family, there are three families of nutrients that are very important.
20:49
The phytochemicals we've been discussing a lot. Second are pre and probiotics because the gut plays such an important role in modulating our immune system. 70% of our immune system is clustered around our gut, the so-called gut-associated lymphoid tissue. So we want the friendly microbiome, so pre and probiotics would be step two. And then the third are omega-3 fatty acids.
21:12
There are more and more papers coming out to show the important role that omega-3 fatty acids have in balancing the immune system. And I might add, it's not just omega-3s in and of themselves. It's also in concert with vitamin A, vitamin D, zinc, and what are called pro-resolving mediators. Pro-resolving mediators are part of the omega-3 family that activate the immune regulation process and the inflammation regulation process.
21:39
And we find that some fish oils and marine oils have much higher levels of… As a doctor, I know how vital sleep is for your health. Sleep is the foundation of everything. If you're lying awake at night or waking up tired, I've been there too. That's why I recommend Sleep Breakthrough from Bioptimizers. These capsules are scientifically designed to help you fall asleep fast, stay asleep all night, and wake up refreshed. With no melatonin, they're a natural side effect-free solution that's perfect for travel or regular use.
22:05
Transform your sleep and your health. Visit bioptimizers.com slash hyman to get 10% off your order today with promo code HYMAN10. Try it risk-free with Bioptimizers 365-day money-back guarantee. These pro-resolving mediators, these PRMs, than others. So we want a high PRM, omega-3 rich oil. We want free and probiotics, and we want the proper phytochemicals. And I think the point you made…
22:35
Yeah, Dutch Harbor Omega, DHL, and it has the highest level we know of PRMs of any natural oil. So this is some of the beneficial stuff that's in fish oil that reduces inflammation, but it's a separate class of compounds than just the omega-3s. They're called pro-resolving mediators. Basically, your immune system has a way, a break, a way of resolving the inflammation. That's right. And these are called pro-resolvents, and they come from these certain…
23:02
the sources of omega-3s and you've got those accessed from Alaska and now you have a product that's called Dutch Harbor Omega-3 oil which you can get on bigboldhealth.com, right? - Exactly. And I might say that the reason that we haven't heard more about these pro-resolving mediators in these commercial omega-3 supplements is that when most omega-3 oils are manufactured, they're cleaned up through a very complex process that strips out the PRMs, it removes them.
23:30
So, people don't talk about them because they're not in the barracks. And so, you have to have a very mild process to retain these ingredients within fish oils, which we've been able to develop. So, aside from all the lifestyle factors, let's just sort of summarize, that help us to remove the things that are causing damage to our immune system and immunosenescence and age, in addition to sort of enhancing our immune system with…
23:55
like sleep and exercise and timing of eating and whole foods diets, there's some super hacks, right? Things like phytochemicals from Himalayan tarwee buckwheat, pre and probiotics to help our microbiome.
24:08
regulate itself, and these pro resolving mediators that come from special kinds of fish oil. - Yes. - That's powerful. - Well, thank you. Now let me just say one thing about what we've learned because a lot of this people would say, it sounds interesting, but where's the proof? And fortunately now the phytochemical portfolio in Himalayan ternary buckwheat has been studied clinically now in studies with humans for a number of years. So we have an idea how much you need to get in order to produce this.
24:36
And it's equivalent to something like 100 grams a day. That would be something like three and a half ounces of Himalayan Tertiary Buckwheat flour delivers the level of these phytochemicals that have been found to be associated with improved immune function. So people would say, well, I really don't eat Himalayan Tertiary Buckwheat flour every day. Well, we've tried to produce other ways of getting it, like through a shake mix or through a capsule that's concentrated in these phytochemicals.
25:02
knowing that not everybody's gonna- - So you know, like four capsules of ingot is like a quarter a pound of- - That's right. - Of the flour, which is pretty amazing. And by the way, I've used this flour, made best pancakes, chai Himalayan buckwheat pancakes from my- - Oh, no. - Buck's Peking diet. We made soba noodles.
25:18
We made dumpling skins like for dumplings, which are amazing. And it tastes so good. It's so good. And what's fascinating about it is that not only are you developing a product or a series of products that take advantage of these phytochemicals and phytonutrients to rejuvenate our immune system.
25:39
But it's tied into the bigger ecosystem which we live that it's only important of what you grow is how you grow it. So you could grow this in a way using chemicals and poor soils like that are eroded that don't have organic matter and you wouldn't necessarily get the same product.
25:58
What you're finding is that using practices that we call regenerative agriculture, which we've talked a lot on this podcast, which is a way of regenerating ecosystems, regenerating the soil and building the organic matter in the soil,
26:11
that you can not only help rejuvenate human health, but planetary health. That we can address the ravages of using all the industrial agrochemicals, the fertilizers, the pesticides, the herbicides, the high amounts of irrigation that deplete our water resources and the depletion of the soil microbiome through these chemicals and tillage and all these practices that have been so destructive and may account for a significant part of climate change.
26:39
And that the soil itself is a sink for carbon and can draw down carbon through the power of these plants that suck carbon out of the atmosphere because they breathe carbon dioxide. But you can't do it if you don't use regenerative agriculture. And the beautiful thing about the Himalayan tartar buckwheat is that not only are you growing it
26:56
to produce these phytochemicals for human health. But the very way you're growing it is also helping planetary health using regenerative agriculture. And there's very few regenerative products out there on the market now. And this is one of them. It's amazing. It's gluten-free, it's organic, it's non-GMO. And what's really fascinating about this packaging, Jeff, and you can buy this now on bigboldhealth.com, right? Not only do you talk about the nutrient contents way higher in protein than most other grains,
27:22
way lower in its impact on blood sugar, so very low glycemic index. Much higher levels of magnesium and zinc and iron and all kinds of nutrients.
27:31
But what's amazing is that on the, and I've never seen this, is it says total polyphenols, which are the antioxidant levels. These are the phytonutrients, which is amazing that we now, you know, it's almost like a medicine. It's almost like you're seeing like a flour package that has a drug on it, which is like so cool, except these drugs aren't phytochemicals. Well, we're the, I think the first group in the flour area to actually be certifying on each batch is,
27:59
our phytochemical levels that are these immune active phytonutrients. - It's so important. And I think, you know, as you've taught us all Jeff, food is medicine, but then that begets the question of, well, what foods contain the most medicine and how do you grow foods to contain the most medicine? And it turns out that regenerative agriculture is that method. That we've seen a 50% drop in lots of minerals and other nutrients in vegetable crops over the last 50 years. So even if you're eating your broccoli, it's not as good as it used to be.
28:28
Let's start with basic hydration. That's a great idea. So this is a twofer. It's really three if you actually talk about coffee and tea with water. You've actually taken the number one, number two, number three beverages in the world, water, coffee and tea, combined them into one, put it in your gunny sack and take it with you. Yeah, that's great. Actually, I was in Ikaria researching the blue zones and I went to this guy who was sort of making goat cheese and I was milking goats and like making cheese with him. It was kind of fun.
28:55
And then after he's like, let's have some tea. And he serves me this tea. And I'm like, what is that? And he's like, it's had a different taste. I'd never had it before. Oh, this is the wild sage bush that's growing everywhere here. And I'm like, oh, that's kind of cool. So I saw this plant. I looked it up. And it actually has higher levels of catechins than green tea. And this is one of the longevity molecules. Yeah. Right? So it's quite interesting. Well, I mean, I think that that's the other thing is that really Mother Nature has created a…
29:23
pharmacy with an F kind of in yours, in the spirit of how you do things. You know, the pharmacy with an F actually is way more diverse than anything you'd find in a drugstore, in a hospital, you know, pharmacy, stockhouse. And we're just beginning to discover. Yeah.
29:40
what some of these things are. That's the power of science. We can go in there, we can do mass spec, we can identify the different peaks, and we can put a label onto them. Yeah, that's pretty key. So you got tea, water, coffee. So here's something else I would bring. I'd bring tree nuts with me.
29:55
Okay. Walnuts, almonds, pecan. Walnuts, almonds, pistachios, macadamias, cashews. Yeah. Number one, I love the diversity of the different types of tree nuts. Yeah. Okay. But they're a great source of protein. We need protein to be healthy, right? Especially as we get older. People are always asking like, what's a good source of protein? Well, you know, tree nuts gives you some nice protein, but it also gives you dietary fiber, which is important for our gut health. And if there's one thing that I…
30:22
I carry around with me now, knowledge-wise, that I know everyone needs to do better on. Everyone can up their own game is to get better gut health. I don't care if you're a super athlete, triathlon, you know, every single person can do better the next day, tomorrow to get to improve their gut. That is so powerful.
30:42
I have colleagues who are I mean I do cancer research, but I also have colleagues who are doing gut microbiome research In cancer patients so talk about life and death, right? I mean, you know gut health you have you know more regular stool or whatever Anti-inflammatory it all comes in a sharp focus if you're talking about cancer patients. Yeah, it turns out that the quality
31:04
and nature of your gut microbiome can make the distinction between life or death if you have cancer. And I've been talking to oncologists about this, cancer docs, and they're just starting to wake up to this idea. And you know, cancer patients are going to flooding into the clinics every single day, getting chemo, worse, getting antibiotics for various things. Okay, I mean, look,
31:25
You might need antibiotics to live. And steroids, which all mess up your microbiome. But you're not resurrecting, you're not protecting the gut microbiome. And if that makes a difference between life or death, that is something that everyone needs to focus on. So a study out of the MD Anderson Cancer Center, looking at people with one type of cancer, melanoma, that spread. So we're talking about metastatic melanoma, bad disease.
31:44
that responds well to immune therapies. Not chemo, it's a- - Checkpoint inhibitors. - Checkpoint inhibitors that actually, to explain to people listening, a checkpoint inhibitor is not chemo. It's giving you an infusion of a medicine that wakes up your own immune system to spot where cancer is. It actually helps your immune system do what it's supposed to do. Find cancer and scrub it out. Think about the dry erase board. You know, if you've got some notes on there, just scrub it all out to zero, all right? Clean slate.
32:14
I did for my mom. I've seen many other patients who have actually had a complete response. It turns out not everybody responds. Only about 20% of people have a good response. 80% of people don't. And we're beginning to realize that 80% don't have the right gut microbiome makeup. Now, a few years ago, we talked, I remember we had this conversation at Milken about acromancia, which, you know, is everyone's talking about now.
32:38
And good thing too, because it's important. But now we're beginning to realize other bacteria are also important. It's about eight bacteria have been discovered and dietary fiber matters. So the study that my colleague at MD Anderson led on showed that for melanoma, given immunotherapy, for every five to six grams of dietary fiber, it decreases mortality significantly.
33:03
from that cancer by 30%. - Oh wow, wow. - Like you basically, I mean think about if you want to– - By the way, people eat about eight grams of fiber a day. I was at the Hazza tribe in Tanzania, they eat 150 grams a day. And so, you know, we need to boost it up to about 50, but you think five, just five grams reduces by 30% and you can eat 25, 30, 50 grams
33:24
That's a lot of percent reduction in mortality. You don't want it just ordered in a bottle, right? I mean, or in a jar. I mean, like I know we tend to be reductionists. You want it in food because the foods, fruits and vegetables, especially the whole foods, contain the polyphenols that are the prebiotics.
33:40
that work along with the fiber to feed the actual healthy gut bacteria and you want diversity. So you want to eat, you know, that whole idea of eating the rainbow is, you know, I always think about the rainbow being a nice visual allegory, but really this is a life and death thing. Like the more diversity you can put in your plate, the more diversity you're going to have in your gut. When your gut diversity is really rich, meaning you have a lot of different types of gut bacteria,
34:05
it pays you back, your health gets paid back by improving your immune system. Yeah, that's so important what you said, I wanted to highlight that because the polyphenols, you sort of whiz by that, but we think about prebiotics and probiotics for our gut,
34:18
But there's another incredibly important category of compounds that are called polyphenols, which are all the colorful plant compounds you see that make your vegetables and fruit the colors they are. And those are medicines. And those seem to be fertilizers for the good bugs. Now, we were talking about the reduction in cancer from having more fiber. How does that work when you eat nuts? Well, basically, you can probably explain it better than I can. But there's an important compound that healthy bacteria make in your gut called butyrate.
34:47
And butyrate has many effects on the body. It's anti-inflammatory, it keeps your gut lining healthy, it's the fuel for the gut, colonicides, but it also suppresses p53 oncogene, which is essentially a cancer-promoting gene, which is why dietary fiber reduces colon cancer and many other cancers. So, we actually now know the mechanisms by this word. So, it's kind of amazing if you're geeky like us,
35:09
It's like holy cow, we understand how to get from A to Z and why it's happening. Not just eat fiber, you're not going to cancer but we understand the linkages all the way along. I want to unpack something you just said because it's so interesting and important but also to bring a little bit of clarity to the audience. You heard the term oncogene, right? Like Mark, you just talked about oncogene. An oncogene is a gene which is made of our DNA that's associated with causing cancer.
35:34
And a lot of people, including myself, for many years thought that, and you know, you've heard of BRCA and there's a lot of other oncogenes. It turns out that P53 is one of those oncogenes. But it turns out that P53, the way that it was, we're born to have P53, normal P53, is protective against cancer. It's only when P53 is mutated that
35:59
when there's a problem with P53 that it actually sets up for cancer. So P53 normally actually protects us against cancer. It's basically, it's the bullets in our gun against cancer, fight cancer normally. And it's only when it's actually mutated. Now, let me tell you how powerful this is.
36:15
there are animals like elephants that rarely get cancer that have more than one copy of p53 in their genome. And so p53 is protective. What we want to do is prevent those mutations that can occur. And this is the real purpose
36:30
of this antioxidant story that's been floating around for decades. Yeah. Right? So antioxidants are neutralized, these harmful activated atoms that are in our environment that we eat sometimes with ultra-processed foods. And those can actually come in there and basically, like a samurai warrior, like slice and dice, like a ninja, slice and dice our DNA. Yeah. And when your P53 gets sliced and diced, that's when you run into trouble. Exactly. So you need to protect it. Polyphenols,
36:59
kind of antioxidant properties, they also activate all of these other protective aspects of our body so that we are more resistant against diseases including cancer. Yeah, it's quite amazing. Okay, so we got tea, coffee, water, nuts of all kinds. What else you bringing with you?
37:19
You know, I… To Mars, let's say. To Mars. What are you bringing me to Mars? You know, I mean, look, perishable goods, the things we talked about, you can actually carry with you because they're there. You can put them in a tin. Yeah, exactly. But actually, you know, fresh foods are…
37:37
produce is really, really important. And, you know, and I know that everybody kind of rolls their eyes when they hear about another story about broccoli or kale. I like to present it as brassica, which is like a gigantic class of green vegetables. Yeah. You can choose a cauliflower, bok choy, you know, broccolini. It's a lot of different types of vegetables you can actually get.
37:59
Mother Nature's really smart. She actually created the same types of polyphenols and bioactives and put them in all this entire class of vegetables. And if you have any of those things, you know, what are some of my favorite ones? I mean, I like bok choy. Yeah. Go to an Asian market. Chinese broccoli is my favorite. Chinese broccoli is a great one. Galangal is another one. Anybody that wants to change their mind about
38:26
about the same old, same old with broccoli. Just needs to step into an Asian grocery store. - Oh my God, yeah. - Right? - I mean, the thing about Chinese broccoli, I don't know, it's sweet. It's got this like sweet flavor. So it's like almost like eating candy, but it's broccoli. It's like so good. - Well, and by the way, you know, 'cause I like to cook. So for me talking about food as ingredients is important because people like to nail it down in their heads.
38:51
But really, Chinese broccoli, what do you do with it? First, you got to wash it, you trim it, you heat up some oil, puts a little bit of garlic slices or chopped garlic in there. And then literally you stir fry it quickly, okay? Not with a lot of oil. And then you can add oyster sauce, soy sauce, a little chili pepper, whatever you want to do to really light up your taste buds. Food has to taste good. Healthy food.
39:17
Has to taste good. Yeah. Nobody wants to eat sawdust and cardboard. Exactly. Okay, so we got the whole brassica family. Collards, cabbage, Brussels sprouts, broccoli, broccolini, broccoli rabe. I mean, the list goes on. You can look it up. They're called cruciferous vegetables, brassicas. You can find them. We'll link to them in the show notes. But this is something I eat every day. And I try to eat a cup or two every day of these foods, at least. So, okay, so you got…
39:44
Water, tea, coffee, nuts, brassicas. What's next? Well, I didn't include water because I'm just saying that you're going to have to drink water anyway to survive. So, I put coffee and tea as the two beverages. Oh, coffee and tea. Okay, coffee and tea, nuts, brassicas. Okay, what else? How many do I have left? You can do as many as you want. All right. You know what? So, another thing that I personally love, and again, this is my informed opinion,
40:07
I like this category of food called stone fruit and it's seasonal. Ah, like plums, peaches. Right. And those are very seasonal and they grow in trees and they have a little stone in the middle like an apricot. But it turns out the flesh and the color of these are very bright and they actually have a lot of sweetness to them, rich with polyphenols and the skin of these fruits.
40:31
also contains something called ursolic acid, which actually is not only good for your immune system, but ursolic acid also helps your circulation. So you want to actually have good blood flow. As we get older, our blood flow naturally kind of slows down, doesn't get as, isn't as good as it should be. You know, it's kind of like an old set of piping, a plumbing. So you want to keep the plumbing working really, really well. That's our circulation. So ursolic acid helps us keep
40:58
Good blood flow helps us regenerate our blood vessels when we need to. Critical for brain health. So gut health and brain health, it's not just simply the gut-brain access through the microbiome. The circulation is also really important. Yeah. I mean, I think the problem with that for me, William, is that I love peaches, but like
41:16
There's like maybe a few weeks in the summer where you can get a really ripe, delicious piece that doesn't taste mealy and gross. Right. No, no, you're actually right. I love that. But you can get them frozen, which I use. And frozen for itself. But it doesn't have the skin, usually. Usually not, but you get the polyphenols in it. And by the way, that's another kind of important practical tip for people that always ask me like, well, I can't get fresh food all the time. Should I just go for the frozen? Is it going to be…
41:43
it's going to lose a lot of the nutrients. No, it's more. It turns out more. More, yeah. Because the people that create frozen fruit, they pick it. The whey that's really ripe. And they freeze it. And they pick it when it's super ripe because it's got to taste great. And they skin it and they freeze it right away. It's flash frozen. It's got…
42:01
It doesn't degrade, polyphenols degrade once on a truck. All right. This doesn't have a chance to even degrade. So I encourage people to get fresh fruit if they can. You know, my only thing is that I wish they would actually pack fresh fruit in something other than plastic bags because now we're beginning to look at microplastics. Nanoplastics, nanoplastics. Yeah, yeah. I think, you know, it's always hard because fruit is something that degrades really fast. So they pick it when it's not ripe. When tomatoes, they pick them when they're not ripe. So you're kind of not getting really the full explosion in polyphenols. Okay, so we got
42:29
stone fruits, brassicas, nuts, coffee and tea. - All right, and berries. - And berries. - I put berries in there because I'll tell you the amazing thing about berries
42:38
They are kind of the candy of nature, right? They're small, they're beautiful, they're sweet. You can eat a bunch of them. That's why candies, there are candies that are shaped like berries, right? So the thing about berries, though, is that they are a great source of vitamin C. They've got great antioxidants. They also have these polyphenols that are kick-ass. And fiber.
43:02
And dietary fiber as well, of course. The key thing is, you know, people always say, “Well, is the sugar in berries going to be harmful or fruit going to be harmful?” You know, this is where not all calories are the same. Fruit contains so many other good things.
43:17
that along with the natural sugars, which are most, for most people, your body can actually tackle. You're getting all this other benefits that you wouldn't be getting if you had a can of soda with just added sugar to it, right? So that's the key thing. Sugar isn't all sugar because the thing that it's contained in is going to be different. And it's also when you eat the fruit. Like if you eat it
43:36
at the end of a meal as opposed to at the beginning, it's going to change your blood sugar, which is going to have an impact. Exactly. So it's not only important what you eat, it's when you eat too. And how you eat it as well, right? Because basically if you put sugar on top of fruit, which is, you know, kind of an old school way of eating a grapefruit. Yeah, your peaches and syrup, right? Yeah, exactly, exactly. So, you know, again, this is why I think
43:55
When we talk about ingredients, you know, it's easy for us to talk about polyphenols and dietary fiber. But at the end of the day, people eat food in context and together. And so how we eat what we eat is really, really important. How we prepare it is also really important.
44:10
So like for fruits, I like to eat it just fresh, ripe, seasonal. And berries would be something that I would relive. You know, there's a study- So you're going to need a greenhouse on Mars, basically. Yeah. Or a desert island, right? I mean, you know, you need to be able to grow all this stuff. But-
44:27
But dried fruit, by the way, is also a great way because you can get dried berries. You can get dried stone fruit. You can't get apricots all year round, but you can get dried apricots. Or dehydrated ones. Or dehydrated ones, exactly. That may be less sugar, right? Yeah. If you get dried fruits, you actually get the skin on it.
44:44
Right? So, like, if I had to eat six apricots whole, I might have difficulty doing that on a regular basis. Yeah. But I could easily eat six dried apricots. Yeah. You know, as a snack. So, if you want that fruit skin, but that brings up a whole other issue about organic versus non-organic. Yeah. Because…
45:01
Interesting thing that's been discovered by botanists, people who study plants, not doctors, not health and wellness people, but botanists have studied polyphenols. And they found out that polyphenols are produced by most plants. The polyphenols are good for our body, are produced by most plants as a wound healing agent.
45:22
substance for the plant itself. Yeah, yeah. They're not for us. They're for the plant's own defenses and repair and healing and protection, right? Right. So what happens is that when a plant is growing, vegetable, fruit, tree, bush, shrub, it's growing in its natural state, right? We're looking at a planet now. We don't want to be adding the crap to the planet. We need to kind of let everything restore. We need the planet to go back into its homeostatic state. Regenerate. To regenerate by itself, okay?
45:50
In that balanced state, plants that we eat or parts of the plants are growing with little insects. It's natural in the environment. And these insects are nibbling on the leaves and stems of these plants. And what they do is they produce polyphenols in response to the nibbling, in response to the injury as part of healing. This is what the botanists are saying. Now, so if you grow a plant in its natural state without pesticides,
46:16
it's gonna make more polyphenols 'cause it's healing itself all the time. - It's under stress, yeah. - Under stress, right? If you spray with pesticides, not only do you get the bad stuff on the skin that you can't easily wash off, a study out of University of Massachusetts showed that about 20% of pesticides gets absorbed
46:31
into the skin of an apple. You can't wash that off. It's just in there. So if you're going to get dried fruit, get the organic kind and you're going to get more polyphenols as a fringe benefit. I think it's a really incredible thing that most people probably never thought of. It didn't really occur to me, but you're right. When you have plants that are coddled by pesticides and herbicides and fertilizers,
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they don't have a lot of stress, they're not getting attacked, they're basically kind of basically coddled. They don't develop any resistance to disease or stress molecules and those stress molecules that they create are their protection but they're also our protection. That's really the whole crux of what we're talking about here. And by the way, let's dive a little deeper on that. Not only are they protection for our human cells,
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But now, because they are also prebiotics, they're also protection for our gut bacteria as well. I was thinking that. I was like, you are not only getting polyphenols for all these other benefits for your biology, but actually you're helping your microbiome. You know, it's a grand slammer, right? Baseball analogy. You know, you hit the ball and you drive all the runs in. Okay. And that's basically what these polyphenols are. And it all starts with how we treat bacteria.
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The plants and I know you've written about this, you know, sort of like how do we actually do regenerative agriculture? How do we kick there? Look, it's a bigger problem Any one person can actually solve but as a one person We can make that decision of what we're actually gonna feed ourselves when we go to the market All right So I want I want to get into like specifics of different foods and controversies and things but first what else would you bring quickly to Mars if you're going that you absolutely need for Optimizing your health and beating disease. I mean I have my list. I'm curious. Oh, yeah, you know I have to say
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I'm assuming there's not going to be any easily fishable oceans on another planet. You just have it there. Now you have to grow it or have it grown there. What are you eating? I think finding a source of omega-3s is absolutely critical because- I was next on my list. Well, our body doesn't make them, right?
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And a lot of foods don't make them either. Although plants do make the precursor to omega-3s, but it's hard for most people to eat enough of them to actually get what they need. And so, you know, this is one of the instances where I do think that
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You should eat as much marine omega-3s as you can get your hands on, and you should eat plant-based sources of omega-3s. But then, you know, if you still have struggling, then you should actually get a good, high-quality dietary supplement. And the key about omega-3s, it's good for gut health, it's good for brain health, good for immune health. It's one of these strange molecules that has been discovered to have
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virtually no bad effects and almost all good effects. I'm always cynical and a little suspicious when something does everything, but Omega-3s really kind of hit it out of the park. - All right, so basically your meal on Mars is grilled wild salmon, rich in Omega-3s and also polyphenols, so that's the yellow color, with a nice side of broccoli,
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and a side of green tea to sip along with it and dessert you're having berries and peaches and nuts. Yeah, pretty much. I love that. And by the way, we're talking about omega-3s. You talked about salmon and it is a common perception. I'm not calling it a misperception, I'm calling it a perception.
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that you need to have salmon and tuna, really oily fish like mackerel and anchovies, which not a lot of people eat, but it turns out, and I wrote about this in my book. I do, I got some right in my bag here. Fish that are not commonly thought as oily fish actually also have omega-3s. Cod, haddock,
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Flounder, all have omega-3s. Sea bass has omega-3s. By the way… I mean, Chilean sea bass is high in mercury, so you don't want to be that one. You mean… Well, Chilean sea bass is actually not really a bass. It's a Patagonian… Toothfish. Toothfish, right? Yeah. So, it's not even, again, marketing, right? We get tricked on things. But it turns out recent studies have shown that sea bass, particularly the Asian sea bass, you'd get in a Chinese market, they would steam it for you with a little bit of ginger and soy. Yep.
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actually it's been discovered to not only have omega-3s, but they contain a peptide, a protein that stimulates better circulation and wound healing. So again, you know, this is the more we look into our foods,
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the more we're discovering that some of the things that we need for generations actually contain good substances that can keep us healthy. That's right. I mean, the Rock of Health Foundation is very much focused on this. They're spending $200 million to identify the phytochemicals in the plant kingdom that are regulating our biology and what they do. So it's really, it's pretty amazing. If you love this podcast, please share it with someone else you think would also enjoy it.
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You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show.
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This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services.
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Edit:2025.03.01
