Chapter 1: What is the main topic of this episode?
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. Now, before we jump into today's episode, I'd like to note that while I wish I could help everyone by my personal... You know, I often remind people that sleep is not just a luxury, it's a necessity. It impacts your energy, focus, metabolism, and overall health.
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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. 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, 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, there's a lot of reasons.
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Chapter 2: How can food improve brain health?
I mean, gut health, you have more regular stool or whatever, anti-inflammatory. It all comes into sharp focus if you're talking about cancer patients. And it turns out that the quality 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 cancer patients are flooding into the clinics every single day, getting chemo, worse, getting antibiotics for various things. I mean, look, you might need antibiotics to live.
And steroids, which I'll mess up your life.
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. 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, you've got some notes on there. Just scrub it all out to zero or a clean slate. Yeah, 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 Ackermansia, which, you know, is everyone's talking about now. And good thing, too, because it's important. But now we're beginning to realize other bacteria are also important. So about eight bacteria have been discovered. and dietary fiber matters. So. Yeah, nuts.
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 from that cancer by 30%.
Oh, wow.
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