Dr. Tamiko Katsumoto

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82 appearances 1 recordings 1 series first heard Feb 2026 last heard 10 Feb

Dr. Tamiko Katsumoto’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Feb 2026 with 1.

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ZOE Science & Nutrition · Recap: How to lower your risk of arthritis | Dr Tamiko Katsumoto · 10 Feb 2026 podcast

These are things like broccoli and kale and cauliflower and these really kind of the deep leafy greens that I've come to love and embrace.

And they're so important.

I really think food is medicine.

And these are incredibly important in terms of helping our liver detoxify.

You know, we're living in a very polluted world, and I think that these are super helpful foods that can help us clear our body of a lot of these toxins, these endocrine disruptors, which we haven't talked about.

But there's a lot of these things that we need to be thinking about that are super helpful for my patients.

So half of the plate, I think, focusing on high quality vegetables, some fruits, and then a quarter of the plate being proteins, preferably plant proteins or lean proteins, but things like beans and lentils.

I'm a big fan of tofu, a lot of...

whole grains.

I think the thing to keep in mind is that, as we know with our ultra-processed foods, we tend to eat a lot of these very refined grains, the white rice, white pasta, white bread, these things that have had a lot of the nutrients stripped out of them and a lot of the fiber stripped out.

So refined grains is where we want to go.

And so really whole wheat and whole things like quinoa, I love.

And

Some of these ancient grains are also really good, like farro and bulgur and millet.

If you kind of imagine, I guess it's really the plate method, the pyramid method is a little more complicated to think through, but those are the key staples that I try to encourage my patients to aim for.

Again, animal products in moderation, really limiting them.

If you look at the blue zones, they say that the majority of blue zones ended up eating meat less than five times a month.

So really that comes down to maybe once a week.

Meat should be considered a treat.

The other thing I'll mention that I love about the Blue Zones is that one thing that was commonly shared across all the five Blue Zones is they all ate a half to one cup of beans a day.

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