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Arthritis Diet and Exercises

Post-prandial inflammation and fasting as an anti-inflammatory | Charles Raison


– [Rhonda]: So exercise is something that,
I think you had even published some studies, or a study, talking about the effects of exercise
on, what was very interesting to me, what you had called the inflammatory response that
was induced post-prandial, so after you eat a meal. – [Charles]: Oh, yes. That’s a big… – [Rhonda]: It is. What’s interesting to me is I’ve only
really, I’ve heard one other person, one of a colleague of mine who’s brilliant,
his name is Mark Shigenaga. He is a gut expert, so he studies the gut,
gut health, microbiome. He talks about how this postprandial inflammatory
response occurs, because food is hard on the gut and… – [Charles]: It’s a foreign substance, the
risk. I mean, thousands of people die every year
from eating out in the United States. – [Rhonda]: Yeah, that’s true. But even in addition to that, in addition
to the bacteria that can, you know, come along with eating some bad food, is that just that
the gut itself, the gut barrier is sort of to some degree, gets compromised with every
meal, you’re releasing a little bit of endotoxin in the bloodstream, because your immune system
is activated. – [Charles]: Leaky gut. – [Rhonda]: Yeah, and so there is an inflammatory
response that occurs, insulin, you know, in itself, the insulin response and all that. So I thought it was very interesting that
you were looking specifically at that, and the effects of exercise, that exercise had
on that. – [Charles]: No, I don’t think that that… But we’ve written about this phenomena. – [Rhonda]: Oh, you’ve written about it? Okay. – [Charles]: Well, you know, and the other
thing is when you eat, it kind of gives you fever. Do you know about diet-induced thermogenesis? So every time you eat, your body temperature
elevates. It’s why people sweat after they eat, you
know, because it’s not a fever per se, because I don’t think it is… I don’t know whether upper regular is a
thermal related set point, but we’ve known for years that, and again you think about
well why, partly because you’ve got to burn off the energy, but it may also be that again
hyperthermia has antibiotic effects, right? So it is true that when you, it is, you know,
any time a foreign substance comes in contact with a vulnerable entry point into the body,
there’s a risk of infection and death, right? There’s a risk of infection and death, there’s
a risk of pathogen manipulation, there’s all sorts of things. So it shouldn’t be surprising that that
happens, nor should it be surprising that fasting has a powerful anti-inflammatory effect. There’s some beautiful data in animals,
but also beautiful data in human too. There was a study in 19 normal volunteers,
and they looked at the effect of a, like a 24-hour fast on something called the NLRP3
inflammasome. It’s the intercellular thing that connects
up and it activates inflammation, turns on this thing called IL1 Beta. So you fast, and that the expression, the
gene expression for that complex, just goes down, down, down, down, down. Then they let the people eat again, it goes
up, up, up, up, up. And they look at sort of leaky gut, and you
find that eating sort of opens the gut up to leakiness too. Which may be just a bummer, that may just
be that we can’t be built better than that. Or it may be an evolved adaptive mechanism
to kind of activate a little bit of inflammation, you know, that when you kind of get things
kicked up in your body, you look around. I think the core idea here, and we’re talking
about this in terms of the evolution of depression, is nature is really smart. It’s a compromise, it’s not perfect. But, you know, you go, “Geez man, that’s
bad. You get a leaky gut when you eat.” Well yeah, but across millions of years, if
that was so bad, the gut would have figured out a way not to do that. It probably is an evolved strategy that every
time you are exposed to death by an infection, the body responds with a little bit of pre
potent inflammatory response, just to get everything kicked up and to deal with it,
you know. And of course, yeah, you pay a little bit
of a price in terms of tissue damage, but it’s a smoke alarm principle. That little bit of damage is more than outweighed
for the one time you don’t do it then you die. – [Rhonda]: Yeah, right. So it totally makes sense, because the gut
is what is exposed, the internal environment, I mean. So that’s… – [Charles]: I mean, when you think about
it, that’s the big one, right? – [Rhonda]: Right. – [Charles]: I mean, the skin is a much more
robust protector against… Any membrane that’s wet, it’s just bad
news in that way. But it has to be for us to survive to eat,
and it’s sort of the compromise that we’ve evolved.

6 thoughts on “Post-prandial inflammation and fasting as an anti-inflammatory | Charles Raison

  1. Watch the full episode:
    https://www.youtube.com/watch?v=6DtJGJWjDys

    FoundMyFitness episode page:
    https://www.foundmyfitness.com/episodes/charles-raison

    More clips from this guest:
    https://www.youtube.com/playlist?list=PLrGxo-5Uw8gJihUjbUfl-3S9N_RFSuBvK

  2. Rhonda, to make it short I have some "lump" on the back of my throat, doctors said it's some kind of inflammation because I have crohn's dissease. I don't think so.

    When I fast I always feel that my inflammation is getting down, but I also feel the pressure in my adrenals and thyroid region, as well the pressure in that lump in the back of my throat. I was on the carnivore diet and when I eat a lot of meat I feel so fatigued I cannot even raise my hands up in the air. As soon as I add some carbs (Bread suits me really well. I'm from EU so the bread is Higher Quality) I feel instantly better.

    From my research it is ether high homocysteine, problems with endocrine system or both. DO you have any suggestions. I don't feel long fasts are very optimal when you have problems with adrenals/thyroid.

    Thanks.

  3. A non-related question to this clip… with the whole time restricted dieting, can this be done while trying to "bulk" or is this sort of diet only for losing weight and perhaps "cutting?"

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