#1 Harvard Doctor: The Most Harmful Foods Causing Brain Disease (EAT THIS)
5 Minute Body2024-07-14
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💫 Short Summary
Dr. Georgia Eid advocates for dietary changes to combat brain disorders like depression and schizophrenia, emphasizing the link between diet and mental health. She promotes a meat-centric diet high in fat and protein for improved mental and physical health, challenging traditional nutrition beliefs. The video discusses the impact of refined carbohydrates on blood sugar levels and brain function, highlighting the importance of fat in brain health. Transitioning to low-carb or carnivore diets gradually is recommended to avoid negative side effects. Incorporating nutrition and metabolic principles into patient care is encouraged for a holistic approach to healthcare.
✨ Highlights
📊 Transcript
✦
Dr. Georgia Eid emphasizes the link between diet and mental health.
00:13Eid advocates for dietary changes to combat brain disorders like depression and schizophrenia.
Eid warns against the negative effects of statin drugs on memory and cognitive function.
Eid promotes a three-step approach to improve brain health through proper nutrition.
Eid challenges the notion that feeling unmotivated or anxious is normal, attributing these issues to poor nutrition.
✦
Importance of Proper Nutrition for Improved Brain Function
04:39Deteriorating brains and memory over time are not normal, emphasizing the role of nutrition in enhancing brain and body function.
Differentiating Mental Health Issues and Mood Disorders
Mood disorders are a specific type of mental health issue, with around one billion people globally affected by common mental health conditions.
Understanding Functional vs. Dysfunctional Anxiety and Normal vs. Prolonged, Debilitating Depression.
✦
Connection between Mental Health Disorders and Brain Structure and Function
10:33Mental health disorders like major depression, bipolar disorder, and schizophrenia can increase the risk of dementia.
Shared underlying causes of these disorders include inflammation, oxidative stress, insulin resistance, and nutrient deficiencies.
Dietary changes promoting brain health can be an effective treatment approach for mental health disorders.
The book emphasizes the importance of food choices in maintaining good mental health and overall well-being.
✦
Importance of mental health and brain health in relation to diet optimization.
14:21Dr. Eid shares personal experiences seeking therapy for childhood trauma and family challenges.
Emphasis on the benefits of platforms like BetterHelp for accessing licensed therapists conveniently.
Reflection on personal health journey, including struggles with weight, stress, and mental health issues in his 40s.
Prioritization of exercise and diet for overall well-being.
✦
Speaker's journey from conventional medical care to experimenting with diet for IBS symptoms.
22:00Improved physical and mental well-being after radical change in diet.
Realization that many common dietary recommendations lack scientific backing.
Conclusion that healthiest diet may differ from popular beliefs about whole grains, legumes, and plant-based foods.
✦
Importance of understanding the biology of food and the body for optimal dietary choices.
24:52Emphasis on a meat-centric diet with the majority of calories from fat rather than carbohydrates.
Explanation of how the body can produce its own glucose from protein and fat through gluconeogenesis.
Suggestion that generating glucose internally may be more beneficial than relying on dietary sources to avoid spikes in glucose levels.
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Benefits of a carnivore diet for mental and physical health.
29:52Generating glucose internally from fat and protein intake can be more beneficial for blood glucose levels.
Personal success story shared by the speaker on the carnivore diet.
Community support and resources available for those interested in adopting a carnivore diet.
Lifestyle plays a significant role in influencing gene expression and overall health, debunking the misconception that mood disorders are solely genetic.
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Importance of diet as the foundation for optimal mental health, leading to mindfulness, psychotherapy, and exercise.
34:20Chemical imbalances in neurotransmitters like serotonin, dopamine, and norepinephrine can cause mood disorders and mental health issues.
Historical focus on chemical imbalances as the main biological cause of mental health conditions.
Understanding the root causes of these imbalances in the brain is crucial for mental health.
Explanation of the impact of refined carbohydrates on blood sugar levels and brain function.
✦
Impact of Excess Glucose on Brain Functionality.
39:59Excess glucose can lead to the formation of AGEs in the brain, causing premature aging and dysfunction.
Immune cells work to clear these clusters, resulting in inflammation and oxidative stress.
The imbalance affects neurotransmitters like serotonin, melatonin, dopamine, glutamate, and GABA.
This disruption in neurotransmitters can lead to symptoms such as insomnia and anxiety.
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The dangers of consuming too many refined carbohydrates and the impact on health.
44:35Medications for psychiatric conditions may have limited effectiveness and come with significant side effects.
Emphasis on the importance of dietary changes in stabilizing brain chemistry before resorting to medications.
Discussion on the impact of statins, which lower cholesterol, on the brain's composition.
✦
The impact of statin drugs on brain health and cognitive function is discussed.
51:09Cholesterol is crucial for various brain functions, such as nerve signal transmission and energy production.
Statin drugs can disrupt brain cholesterol production, potentially leading to cognitive impairment and memory problems.
The benefits of statins for heart disease prevention are questioned, with potential risks including harm to brain health and an increased risk of type 2 diabetes.
Patients are advised to weigh the risks and benefits of statin medications before starting treatment.
✦
Importance of Fat in Brain Health
55:36Omega-3 and omega-6 fatty acids play crucial roles in brain cell signaling, development, immune system function, and energy production.
Not all fats are harmful, essential fats are necessary for overall health.
Human body stores energy efficiently as saturated fat, unlike plants that store energy as starch.
Fat storage in the human body is beneficial as a lightweight, compact, and flexible energy source.
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Importance of controlling insulin levels through dietary choices.
59:11Excess carbohydrates are converted into fat when not burned off through exercise.
High insulin levels from a carb-heavy diet prevent accessing stored fat for energy.
Insulin regulates aspects of health like body weight, mood, and energy levels.
Dietary choices can impact overall health and prevent issues from high insulin levels.
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Importance of gradual transition to paleo, ketogenic, and carnivore diets.
01:05:19Rapidly reducing carbohydrate intake can lead to dangerous drops in insulin levels.
Sudden changes in diet can be risky for individuals with health conditions or taking medications.
Gradual adjustment is recommended to prevent drastic fluctuations in physiological processes.
Maintaining overall health is important when transitioning to new diets.
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Gradual adaptation is key when transitioning to low-carb or carnivore diets to avoid negative side effects like keto flu and lightheadedness.
01:11:42Starting with a paleo-style diet with 90g of carbs per day can help lower insulin levels slowly.
Full adaptation to these diets can take up to six months, with most benefits seen in the first few weeks.
A study in 2022 showed positive results of a mildly ketogenic diet on treatment-resistant patients with mental health disorders under supervision in a hospital setting.
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Study shows significant improvement in patients adhering to Paleo ketogenic diet.
01:13:3343% of patients achieved clinical remission and 64% left hospital without psychiatric medication.
Diet is 7-10 times more effective than typical medications for treatment-resistant conditions.
Transitioning to diet requires medical supervision, especially for psychiatric medication users.
Individual adjustments crucial during diet transition period to avoid side effects.
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Adjusting medications when starting a low carb ketogenic or carnivore diet is individualized, with some needing dosage reductions as early as week three.
01:18:31It is important to work closely with healthcare professionals to slowly taper off medications to avoid withdrawal effects.
Spices such as curcumin from turmeric are considered superfoods but may not be well absorbed by the body, requiring manipulation for effectiveness.
Research on the potential harm or benefits of spices on brain health is limited, highlighting the importance of individualized approaches to diet and medication adjustments.
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Effects of plant molecules like circumin on the body.
01:23:14Circumin fights inflammation by irritating the system.
Importance of understanding causes of inflammation and oxidative stress.
Challenge of relying on food as medicine.
Advocacy for nourishing and energizing the body with whole foods over isolated molecules.
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Encouragement for clinicians to incorporate nutrition and metabolic principles into their practice for enhanced patient care.
01:28:13Emphasis on the importance of a stronger foundation for interventions such as psychotherapy, meditation, and medications.
Hope for more psychiatrists to show interest in the field of nutrition and mental health.
Discussion on the benefits of a high-fat ketogenic diet in preventing and reversing dementia, contrasting with potential negative effects of statins.
Overall call for a holistic approach to healthcare.
00:00we are made of saturated fat bread meat
and cholesterol if the brain can't build
00:04cholesterol molecules it's in trouble curcumin
like so many other plant compounds it's and
00:09irritant Dr Georgia Eid a Harvard trained
psychiatrist and the bestselling author of
00:13change your diet change your mind she's on
a mission to fight chronic disease and fix
00:17your brain and it starts with food mental
health disorders are brain disorders major
00:23depression bipolar disorder schizophrenia and
of course dementia it's not just that your
00:28emotions or your behavior avors are being
affected the brain itself is experiencing
00:34damage most people are eating too many of the
wrong carbohydrates with every meal and snack
00:39they're getting these dangerous glucose spikes
in the bloodstream therefore also in the brain
00:44simply because you had the wrong information
about what a healthy breakfast is supposed to
00:49look like if people have the right information
about what's causing the chemical imbalances
00:53in the first place you can do a lot more with
dietary changes in ways that no medicine can
01:00because I was Keen to understand your thoughts
about statins the problem with statin drugs is
01:04that all of them cross the bloodb brain barrier
I've had many patients over the years who have
01:10started a Statin medication they start to have
problems with their memory they start to having
01:14problems thinking clearly these are sometimes
people in their 30s and 40s protection of the
01:18brain is not about addition it's not about adding
magical things to your diet it's about subraction
01:24do you think that people if they want to treat
mood disorders that they need to do a high fat
01:28diet well it depends on what you mean by high fat
this episode with Dr Georgia Eid is a topic that
01:36is very personal to me the brain and mental health
now I suffered from a mental health disorder from
01:42a very young age and I really wish I knew this
information 20 years ago and that's really why
01:48I started this health podcast to understand
how the food that we eat our diet affects our
01:54overall health and of course learning from the
best experts and it's absolutely incredible how
02:00much we have grown over the last year so if you're
enjoying these episodes if you're learning from
02:05these episodes please hit the Subscribe button
together we can take control of our health thank
02:11you Dr Eid welcome thank you so much for having
me Reena now you wrote a bestselling book change
02:20your diet change your mind which goes against
everything that a doctor would do in terms of
02:26treating mood disorders like depression ad HD and
anxiety and Dr Eid even you say that if somebody
02:34is diagnosed with a mental health issue or IM
Moon disorder you don't have to live with that
02:38diagnosis for the rest of your life you don't
have to be on medications you don't necessarily
02:43have to take pills for the rest of your life
if you fix your diet so today Dr ID is going
02:49to share her 25 years of clinical experience and
provide a very simple three-step approach to fix
02:56your brain from these common health issues we're
also going to talk about the best foods to eat
03:01and we're also going to talk about a very common
medication that's prescribed every day that could
03:07be damaging your brain so Dr Eid my first question
if somebody's just watching this and they wake up
03:14every morning feeling not very motivated they
feel that they have brain fog they feel anxious
03:20as a Harvard trained psychiatrist do you think
that's normal no that is not what we should expect
03:26we actually because we've been fed the wrong
information about nutrition for Generations we
03:35have been feeding our brains improperly our entire
lives and therefore you know we really don't have
03:41any idea how much better we could feel if we start
to feed the brain properly which is the foundation
03:46of my work and even though it's not all about diet
it's largely about diet and you know I'm sure you
03:53and I will talk in more detail as you were saying
about what what we mean by a brain healthy diet
03:58what a brain healthy diet should actually look
like but most people are walking around with
04:05suboptimal mental health even though they may not
realize it we think it's normal to have trouble
04:11getting through the day you know to feel tired
after meals to become easily irritated by minor
04:18stresses in life to have difficulty bouncing back
from losses or traumas and you know we expect our
04:27brains to function less well over time we expect
our brains to deteriorate over time and our memory
04:32to start to fail us this is what we've been led
to believe is normal but it is anything but we
04:39have we can expect so much more of not just our
brains but also our entire bodies if if we feed
04:46our brains and bodies correctly absolutely
so we're talking about mental health issues
04:51or mood disorders what is the difference between
the terminology just so that we're talking about
04:56the correct terminology mental health issues or
mental health in general and mood disorders are
05:03they one and the same so all mood disorders are
mental health issues but not all mental health
05:08issues are mood disorders so mood disorders are
a certain type of mental health issue so mental
05:14health issues can be anything from concentration
problems to sleep problems to um energy sort of
05:21difficulty with mental stamina uh productivity
could also be anxiety irritability mood swings
05:30uh memory problems uh lots of different types of
things mood disorders themselves are specifically
05:37about uh about in terms of your outlook on
life depressed mood or mood that is that is too
05:45energized or too high so you're either your mood
is either up or it's down or but sometimes it can
05:52even be a mixture of both but mood has to do with
how you feel about yourself and the rest of the
05:58world whether your outlook is positive or negative
um I think that's a big part of how you would
06:03Define a mood order mood disorder so these include
depression um bipolar disorder um and depression
06:11with psychotic features these are examples of
mood disorders absolutely and I've got a list
06:17here uh just so that people can understand because
sometimes we think about mental health disorders
06:22and we just think it's normal to F down it's
normal not to feel great but it actually isn't
06:27and it's it's not normal to not feel optimal in
life and and not feel happy so as Dr ID was saying
06:34anxiety disorders depression bipolar migraines or
headaches are not normal ADHD IBS panic disorders
06:44Eating Disorders these are not normal physiology
of the brain of the human body is that correct
06:51that's absolutely correct so if we have this we
have to really look at our diet and we're going
06:55to talk about what we need to be eating but
first I want to understand how how common are
07:00these mental health issues in our society well if
we're looking at from a Global Perspective nearly
07:07one billion people in the world now have uh mental
health conditions so serious that it qualifies uh
07:14under the category of disorder which means that
it's so serious as to interfere with some aspect
07:21of the person's ability to function so that's
and those are just the people that we know about
07:26of course there are many other people who are
suffering from from from mental health disorders
07:31who have not been diagnosed because they haven't
come to our attention so um this is likely to be
07:37an underestimate and so uh some I think that one
of the most important things to understand about
07:44disorder versus mental health issue is that
you can have anxiety for very good reasons
07:52and that can be useful and important in your life
it anxiety we have an anxiety kind of as an alert
07:59system we have the ability to feel anxiety
um for a reason uh and so there's there there
08:06are functional forms of anxiety and dysfunctional
forms of anxiety so you need for example if you're
08:13a parent and your child runs into traffic you
need to feel anxious about that so that you can
08:17be motivated to to do something about it um but
it's but but you shouldn't be feeling on a regular
08:23basis as though you are worrying about things
that have happened in the past that you can't
08:27do anything about or things that might happen in
the future but have not happened yet and so when
08:33and it shouldn't be disabling you it shouldn't be
interfering with your ability to function anxiety
08:37should help you function not interfere with your
ability to function or paralyze you and so anxiety
08:43can be a good thing but you can have too much of
a good thing for no reason so the same thing with
08:50depression it it's normal to feel depressed or
down if you've gone through a serious loss you're
08:56grieving uh you're adjusting to a really uh to a
change in your life that that you hadn't expected
09:02it's disappointing to you that also is perfectly
normal but it shouldn't last a long time and it
09:08shouldn't paralyze you it shouldn't stop you from
functioning in your daily life or U you know keep
09:15you in bed for many days or um or cause you to
want to harm yourself so all biological conditions
09:24whether they're they exist in the brain or the
rest of the body exist on a spectrum from normal
09:29and adaptive and functional and useful uh to
to disorder and it's all a matter of degree
09:37so and and there really is no sharp line of
demarcation between these two things I think
09:43you know most of us have come to expect to live
some most of us have not come to expect to live
09:49at this optimal level uh where our mood our
energy our concentration our memory are all
09:56optimally functioning most of most of us have
come to expect a much lower level of function
10:02we're kind of just getting by um and that's still
not considered a disorder disorders are really
10:08disabling and you know profoundly um impairing of
our ability to function absolutely and that's why
10:15your work is so important people when they think
about the brain they're really scared of getting
10:20Alzheimer's or dementia Parkinson's disease um in
your opinion as a harbard trained psychiatrist for
10:26the last 25 years is mental health health issues
as dangerous as getting a terminal brain disease
10:33so mental health disorders are brain disorders
and they often uh particularly in more serious
10:40um conditions such as major depression bipolar
disorder schizophrenia uh and of course and of
10:46course dementia they're it's not just that your
emotions or your behaviors are being affected
10:52the brain itself is um is uh experiencing damage
and so so for example inflammation of the brain
11:02is occurring in these conditions deterioration
of the brain is occurring the actual delicate
11:09infrastructure the architecture of the brain
is deteriorating in these conditions and we see
11:15that people for example with major depression
and bipolar disorder in schizophrenia they are
11:20at a much higher risk for developing dementia
later in life um that we see when we look at
11:27um special um IM of the brain um that we can see
that certain structures in the brain are smaller
11:34because the cells that are in those structures
let's say for example the hippocampus which is
11:39the brain's learning and memory Center which we
know deteriorates in Alzheimer's disease is also
11:46smaller the size of the hippocampus is also more
likely to be smaller in people with these major
11:52mental health conditions which we don't think of
as as pre-dementia so uh all of things that are
12:00underlying uh major mental health conditions
if we look at all these different conditions
12:06such as severe OCD or or major depression bipolar
disorder schizophrenia if and even Alzheimer's if
12:15we look at these serious mental health conditions
they may look very different on the outside but
12:20on the inside there's they actually have a
lot in common and this is where it's actually
12:26very helpful to understand that because it may
seem impossible to figure out what's going on
12:33um hopelessly complex but actually it the closer
you look the more similar these conditions uh uh
12:42can appear to be and the good news about that is
that if you can understand what those similarities
12:50have what's driving those similarities why why do
we see inflammation in so many of these cases why
12:56do we see something called excessive oxidative
stress inside the brain this is why we're always
13:03told to eat more antioxidants um is that we're
under too much oxidative stress why do we see you
13:09we see inflammation we see oxid stress and we see
something called insulin resistance pre-diabetes
13:15I'm sure many of your viewers and listeners
already know a lot about these conditions uh
13:20nutrient deficiencies is another underlying cause
neurotransmitter imbalances so-called chemical
13:26imbalances in the brain most mental health
conditions you see the same pattern of problems
13:32and the good news is as dire as that sounds is
that you really need to look no further than
13:40the standard dietary recommendations that we've
been given for so long to to find the ingredients
13:47that directly promote all of those drivers of of
poor mental health and so if you have the right
13:54information about diet you can actually turn turn
the things around for yourself rather quickly in a
14:01lot of cases um and so that that's why I wrote
the book is to show people how powerful this
14:07connection is between their food choices and their
mental health and mental health is brain health so
14:14if we feed the brain properly it will perform so
much better for us than we have come to expect as
14:21Dr Aid mentions mental health is brain health and
what we eat is so important to optimize our brain
14:28and along with diet Psychotherapy which means talk
therapy is as important to help understand thought
14:35patterns and deal with stressful situations in
life and there have been times in my life that
14:41I needed extra support whether it be my Early
Childhood dealing with childhood trauma or
14:47recently my dad's diagnosis of a terminal brain
disease there are definitely times that we need
14:52extra support from experts and that's why I have
better help as a sponsor of today's video better
14:59to help will connect you to a licensed therapist
who is trained to listen to you and give you
15:03unbiased advice and I have found this particularly
beneficial because sometimes we don't want to talk
15:08to our family and friends because it could be out
of judgment or maybe they might not understand
15:15and the best thing about better help is you can
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visit betterhelp.com 5minute body or choose five
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discount on your first month Dr Eid you are a
15:43Harvard trained psychiatrist you have been helping
patients for 25 years but you yourself weren't
15:50that healthy at age 40 can you tell us what
happened in your personal history yes so you know
15:57I I think think of myself as having had relatively
good health in my 30s and 40s um and it wasn't
16:04always the case I grew up overweight I always had
a weight problem I was always on the various kinds
16:09of diets um and you know at times would have
depression anxiety things like that but really
16:15nothing that anybody would have considered very
serious um but certainly under tremendous amount
16:21of stress in medical school and things like that
I certainly had my had my stretches of time um
16:27and and going through certain you know losses and
Rel relationship stressors as as many of us do in
16:31our younger years all of those things affected me
um uh my mood but never to any serious extent and
16:39so never to the extent that I you know was taking
medication or was in the hospital and so um but I
16:46eventually figured out uh if I exercised regularly
and I was careful with my diet that I could I
16:54could actually feel quite a bit better and I did
that for many years I exercised Rel religiously I
16:59F I counted calories I ate kind of a low fat lower
cholesterol High higher fiber diet primarily to
17:07to control my weight um I I really thought of
food choices I think as many women do uh as as
17:16primarily affecting and helping me control my
weight I never it never crossed my mind that
17:22what I was eating could uh determine my my mental
health or or any of my patients either so it was
17:31really my early 40s I already been practicing for
about 10 years at that point that I came across my
17:37own health issues and these were things that a lot
of my middle-aged and older patients especially
17:42women in my practice were facing also and I had
no idea how to help them with these things things
17:48like chronic fatigue and fibromyalgia and IBS
and migraines and it was it was so um it was
17:58so so difficult for me to get through the day
when I was dealing with all of these things
18:03that you know I went to see lots of Specialists
I was working at Harvard at the time I saw lots
18:06of very caring and very intelligent and very um
uh thoughtful Specialists uh who were trying to
18:14help me they did all kinds of tests um and told
me that everything was normal which of course it
18:21wasn't uh but they they had no answers for me and
and and none of them asked me what I eat which was
18:28interesting and they all sent me home uh with the
same recommendations about lifestyle exercise eat
18:37a high fiber lowfat diet you know um be careful
with saturated fat and meat and those sorts
18:43of things eat more plants eat more fruits and
vegetables all I was already doing all of those
18:47things so I really was left to my own devices
to try to figure out what I was going to do uh
18:54because the conventional Medical Care system which
I had honestly C I mean I practiced conventional
19:01medicine and really had a lot of respect for
conventional medicine uh they were at a loss
19:06to help me so I had really no other choice and I
just kind of instinctively started experimenting
19:12with my diet to see if I could at least help with
the IBS symptoms and long story short through a
19:19period of about six months of trial and error and
journaling uh about keeping a food and symptom
19:24Journal I ended up with a diet that was almost
compl completely upside down in backwards from
19:30what we're told is good for us and that was the
diet that completely reversed all of the physical
19:38health symptoms that I had been wrestling with
migraines chronic fatigue fibromyalgia IBS but
19:45not just that my mental health improved as well
in ways I wasn't even trying to accomplish and in
19:52ways I hadn't even realized needed to happen
so I was concentrating on my mood my energy
19:58my concentration my sleep my mental stamina my
productivity all of it was noticeably better and
20:07really better than it ever had been and that got
my attention as a psychiatrist I thought well you
20:13know this diet which is supposed to theoretically
kill me be really bad for me seems to be really
20:22good for the brain but I I couldn't recommend this
to my patients because I it really flew in the
20:29face of of of everything that I thought everything
I'd ever been taught about nutrition although
20:36that wasn't much um everything we've been led to
believe about nutrition so I couldn't I couldn't
20:43go to my patients and say hey I have found a
wonderful way of eating that I think is going
20:48to be helpful to you let's begin today because I
didn't know anything about I I I worried that the
20:54diet would be dangerous for my patients and I did
really didn't understand I wanted to understand
21:01how it could be that this diet that is supposed
to be so dangerous for me which was very high in
21:08animal protein animal fat and and and cholesterol
was very low in fiber low in plant Foods uh didn't
21:15contain any whole grains didn't contain any any
dairy products didn't contain rainbows of fruits
21:21and vegetables didn't contain legumes I I thought
well how could this diet be good for me I need I
21:29really want to get to the bottom of this I became
intensely curious intellectually curious about how
21:37trying to understand this Paradox and so I started
studying nutrition for the first time really
21:43deeply studied nutrition I I I'm still studying
nutrition 15 years later uh and love it I fell in
21:50love with nutrition science and what what I came
to understand uh which I know this has happened to
22:00quite a few of us including yourself what I came
to understand was that the the the information
22:07that that we have been led to believe about what a
healthy diet should look like is almost completely
22:14Incorrect and there is no science behind the
majority of the recommendations that we walk
22:22around thinking I mean I mean most people on the
planet have these particular ideas is in their
22:28minds about what a healthy diet looks like that
it needs to contain whole grains that it should be
22:33based in grains and legumes that the more plants
you eat the better the less meat you eat the
22:37better uh be careful with saturated fat uh plant
proteins are superior to animal proteins you must
22:44eat a wide variety of fruits and vegetables uh
every day um all of these beliefs about nutrition
22:53there's no science behind them whatsoever
there's no logic behind them there's no biology
22:58behind them there's no rationale so when you
actually look at what foods when you look at
23:04the biology of food the individual foods that we
that are that make up the diet and you look at
23:10the biology of the brain the biology of the body
brain metabolism uh digestive the digestive system
23:19the biochemistry of how we break Foods down all of
these things um support the diet that that you and
23:28have come to understand is the the healthiest
for people um all of the information that we have
23:36about whole grains and legumes and rainbows of
fruits and vegetables and plants are are healthier
23:42plant foods are healthier than animal Foods all
of that information comes from untested theories
23:49that come from uh questionaire based guesswork
essentially the way I boil it down in the book
23:58is it's really wild guesses and wishful thinking
about what we should eat rather than the biology
24:05of food the biology of the body the biology of
the brain which which is is screaming at us from
24:12every direction that the opposite is true and if
we pay attention to that um we are easily let it
24:19becomes quite obvious what we need to eat if once
you remove all of these unscientific studies which
24:28unfortunately the Lion Share of what we're told is
is good for us when you remove when you understand
24:33which studies those are and and that you need
to just remove those from your from your from
24:38your database about what you're thinking if you
remove all those so-called nutrition epidemiology
24:43studies from your from your thinking you create
an an epidemiology free zone you end up with very
24:52clear very logical very simple rules about what
human beings are supposed to eat uh to support
25:00Optimal Health so you alluded to what you were
eating something that is very opposite to what
25:06we've been told to eat let's give it a label is
it the carnival diet well let me just say that
25:13it is a meat Centric diet so this is a diet that
must include at its core uh animal Foods uh and
25:23and what you include beyond that and I and I make
this case in the book what you include beyond that
25:29is really up to you um Bas based on your metabolic
uh your metabolic tolerance how much carbohydrate
25:37you can safely tolerate which plant foods you
can safely tolerate um I'm not convinced that we
25:44need to include anything beyond meat if we don't
want to but I think many of us can be robustly
25:52healthy if we include a decent amount of plant
food in the diet but we do need to understand
25:58that not all plant foods are created equal not
all of them are equally um uh um nutritious not
26:06all of them are equally safe uh many plant foods
have more risks than benefits particularly the
26:13plant foods that we are told to base our diets on
which are the the grains beans nuts and seeds form
26:21the foundation of the Mediterranean diet of the
plant-based diet of vegetarian diets vegan diets
26:27if you structure your diet that way you are basing
your diet on the uh some of the least nutritious
26:38and riskiest plant Foods um that are available
absolutely we're going to talk more about step
26:44by step foods not to eat foods to eat and what to
focus on um do you think that people if they want
26:50to treat mood disorders that they need to do a
high fat diet well it depends on what you mean
26:54by high fat so um higher fat than we are used to
eating yes absolutely so yes I mean the majority
27:01of the calories from a healthy diet should come
from fat and not from carbohydrate that is optimal
27:08you can the dietary carbohydrate is is completely
optional of the three macronutrients fat protein
27:15and carbohydrate the only macronutrient that
is entirely optional in the human diet is
27:21carbohydrate and the reason for that is that uh
we can make all of our own glucose glucose is
27:27the simple sugar in the bloodstream um and there
are many organs throughout the body including the
27:32brain that do need some glucose at all times
in order to function at their best that does
27:39not mean that you need to eat carbohydrate to
generate that glucose and provide that glucose
27:46for for your cells because because of a process
called gluconeogenesis which just means making
27:53glucose from a scratch so we can make all of our
own glucose from protein and fat smoothly reliably
28:01uh for the rest of our lives without any Peaks
or valleys or drama um from protein and fat so
28:08you can choose to get your your you can choose to
create glucose out of dietary carbohydrate you can
28:14bre you can eat starches and sugars break those
Foods down and create glucose and generate your
28:20glucose that way or you can choose to generate
your glucose from inside your body out of protein
28:26and fat so dietary carbohydrate is optional the
and I think one of the really interesting things
28:34about about this is that it's not just that it's
optional it may be suboptimal it may be better
28:42for you I would argue to make your own glucose
rather than to than to generate rather than to
28:49get most of your glucose from dietary carbohydrate
because when you make your own glucose your B it's
28:56a demand driven system your body knows exactly
how much you need at any given moment uh depending
29:03on the circumstances so you're not going to get
you know uh steep unnaturally spikes in glucose
29:10that could be damaging to every organ in your body
you're not going to go to Dangerously hypoglycemic
29:15levels the body knows what you need and so if
you're taking in carbohydrate from outside the
29:22body in many cases you don't really know exactly
how much you need or or what or what kinds are
29:29best for you there's a lot of confusion about
how much carbohydrate we should eat and what
29:34types and so you're very likely going to be taking
in more than you need sometimes often most of the
29:42time and of the wrong types and so it's going to
be causing a lot of instability uh in your blood
29:52glucose levels that is completely unnecessary
if you generate it from within then you can
29:58trust your body your evolutionary biology to know
exactly how much you need and so I think there is
30:04an advantage to creating your glucose from within
as Dr ID mentions there is zero requirement for
30:11dietary carbohydrates in our body and to optimize
your brain and overall health we need to eat a lot
30:18of fat and a lot of protein and a great way to
do this is to follow a carnival diet even for
30:2490 days I followed a carnival diet for the last 4
years and I have seen incredible improvements not
30:31only in my mental health but also in my physical
health but 4 years ago when I started I had no
30:37support my doctor was telling me you're going
to get a heart attack from eating all of this
30:42saturated fat and so much red meat and that's
why I started a community which has now grown to
30:48over 12,000 members so if you're thinking about
starting a carnival diet I would love to invite
30:53you to join our go Carnival Community every week
we have board certified Carnival and keto doctors
31:00to help answer your most common medical questions
we also have coaches fat loss challenges loads of
31:07meal plans and lots of free and paid features
to help you get the best results so if you'd
31:13like to join just head to go carnival.com and
there's a special discount for your first month
31:18let's talk about the cause of these mental health
issues or mood disorders do you first think that
31:25any of these mood disorders are caused by genetic
predispositions of people you know most conditions
31:32that humans face have a genetic compon they're
influenced by our genes but they are not by and
31:38large caused by our genes so I like to say you
know your DNA is usually not your destiny um so
31:46you know our our genes are paying attention to our
lifestyle um and but but most of these conditions
31:54are not determined by by your DNA and we know this
from twin studies so you know if if if there's an
32:02identical twin so identical twins share DNA almost
all of their DNA and so you would expect if if a
32:10condition were completely genetically determined
that if one twin had schizophrenia or bipolar
32:16disorder or a major depression or OCD that the
other twin uh would absolutely have that condition
32:22and we do not see that in twin studies um so the
risk is actually much lower than 100% in most
32:29cases it's much lower than 50% so genes have genes
are influencing our risk or vulnerability for
32:37certain conditions but they are not determining
there there is no Gene for schizophrenia there is
32:42no Gene for bipolar disorder there is no Gene
there's no genetic test that I can offer you
32:49even now in 2024 that can help me understand why
you might be suffering from a mood disorder or a
32:57memory disorder disorder uh and and so it's really
almost um uh it's really not useful to think about
33:06it that way because even if even if there were
even if we understood exactly which pattern
33:13of genes was going to increase your risk for a
certain condition what are you going to do with
33:18that information that's not helpful information
you can't do anything about the genes you were
33:25born with but you can do a lot quite quickly about
the environment those genes are are living in and
33:35the the signals that they are receiving so your
genes are paying attention to what you eat and
33:41they're turning on and turning off based on the
on the environment that you are creating for them
33:48so even if your condition has a a major genetic
component to it which it usually doesn't um you
33:56can influence the degree to which you're suffering
from that condition by creating a healthier
34:01environment for your entire body by by by eating
differently and and changing other aspects of your
34:07lifestyle and and You' said yourself I know in
other interviews that it's not all about diet um
34:13there are other other things that you need to do
to fully to to to to to to work towards optimal
34:20mental health but diet is I'm convinced the single
most important place to start because it lays that
34:30metabolic and nutritional Foundation uh from which
you can do additional work uh mindfulness work
34:36Psychotherapy work um U Better energy for exercise
all kinds of other influences um that um that that
34:45you'll want to work on to to achieve optimal
mental health if you don't have that good solid
34:50nutritional and metabolic Foundation it will be
harder for you to use those other tools and um in
34:57in the most effective and efficient way absolutely
the reason why I ask that question is because
35:01people watching they might think well my mom or
dad has depression my mom or dad has bipolar oh
35:06I'm going to get it I can't do anything about it
but as Dr ID is saying you absolutely can so I
35:11want to move on to the the real cause which you
talk about which is chemical imbalances so your
35:17brain has neurotransmitters which are chemicals
which are signal signaling messages that's how
35:22they talk to each other um and chemical imbalances
occur in the brain over time from various factors
35:29let's first talk about the neurotransmitters
in the brain that make somebody feel good and
35:34happy there's three of them can you name the main
three neurotransmitters well if we're thinking
35:40about depression say for example the ones that we
usually hear about the most are serotonin dopamine
35:46and norepinephrine perfect um so that is the main
neurotransmitters that we need to work on so if
35:52they're not functioning properly you're going to
have these mood disorders or mental health issues
35:56and people Di them with a label but they're
kind of kind of coming from the same source
36:01as you alluded to earlier let's talk about how
these neurotransmitters become imbalanced you
36:07mentioned it earlier on but let's really spell
it out so dopamine serotonin nor epinephrine or
36:13noradrenaline how do they become imbalanced in
the brain so uh you know we really for the past
36:2075 years since the 1940s and 50s uh that's really
when we started to think about chemical balances
36:28as being the main biological cause of mental
health conditions you know when I was when I
36:34was training to be a psychiatrist back in the
before the turn of the century now in the 1990s
36:40when I was training to be a psychiatrist I was
taught What's called the bioc psychosocial model
36:45of mental of the causes of mental illness meaning
that mental illness has had psychosocial causes
36:52things like stress and Trauma and your mother and
that was I was taught to address those things with
36:59Psychotherapy and I was taught they had biological
root causes but the biological root causes that we
37:05focused on and that we've been focusing on for 75
years were these so-called chemical imbalances in
37:10neurotransmitters like serotonin and dopamine but
we never really stop to talk about or think about
37:18well what causes those chemical imbalances in the
first place and it really is um the brain is a
37:26beautifully sophistic icated organ uh incredibly
complex um uh the and and these neurotransmitters
37:35are just one tiny piece of the puzzle but even
if you only look at neurotransmitter balance you
37:42can find this beautiful connection between how we
eat and how our neurotransmitters are produced and
37:50how they how they are balanced or unbalanced so a
fantastic example and I lay this out in the book
37:58is you know if if say let's say you're eating too
many of the wrong carbohydrates too often so let's
38:04say that you've just had a nice big bowl of cereal
for breakfast or a sweetened yogurt or a glass
38:10of juice and or a bagel and you take in so what
you're doing is you're taking in quite a bit of
38:16refined carbohydrate so these are naked glucose
molecules that turn instantly into a tsunami of
38:23glucose in the bloodstream those glucose molecules
will cause an a steep exaggerated spike in your
38:30blood glucose levels after after you eat or drink
those those uh those Foods or Beverages and that
38:38gets passed on to the brain so every time your
blood sugar spikes uh your brain sugar also spikes
38:44the higher the blood sugar the higher the brain
sugar they're not identical and what's actually I
38:49think quite fascinating is that uh it is true that
the brain does need some glucose at all times to
38:56function optimally but but it doesn't need much
in fact the blood brain barrier which separates
39:02the general circulation from the interior of the
brain it keeps the brain glucose level about 80%
39:10lower than the blood glucose level on purpose it
really doesn't need a lot of glucose so when you
39:17but but in so in any case when you've got too much
glucose in your bloodstream you will also have too
39:23much glucose in the brain because they rise and
fall together when you've got too much glucose in
39:29the brain that extra glucose literally sticks it
sticks to proteins and lipids and DNA molecules
39:38all kinds of important uh uh cellular components
of the brain and kind of caramelizes them and
39:44cripples them into these dysfunctional sticky
clusters these are called Advanced glycation end
39:51products they're also for short the acronym which
is I think is quite useful is ages these are ages
39:59and the reason why that's a useful acronym is
because um it's well established that ages are
40:05a main driver of premature aging of the brain and
many other tissues throughout throughout the body
40:13so when you get these sticky clusters piling up
in the brain that that's a problem because then
40:19brain cells can't communicate or function properly
but fortunately the brain has an immune system and
40:26so there are IM immune cells that are patrolling
the neighborhood looking for problems and these
40:31immune cells see the they detect these clusters
they say okay something's wrong we need to clear
40:38these away so they sound the alarm they basically
they on purpose they release these SOS signals
40:47inflammatory cyto kindes and oxygen-free radicals
so these inflammatory cylin are just little
40:53Messengers that deliberately create inflammation
and oxygen-free radicals are are there to
41:00deliberately create oxidative stress again that's
why we're always told to eat more antioxidants
41:05we've got too much oxitive stress so these are
like little Bulls in a china shop you know they
41:10will essentially everything they randomly bump
into they will damage if you let this go on
41:15for too long you do need to sound this alarm but
you don't want to be in this emergency State all
41:20the time it's a special State meant for emergency
situations when you get this burst of inflammation
41:28and oxidative stress um what's happening then
is that there's the there many things happen
41:36but this there's a key pathway that regulates
lots of different neurotransmitters in the
41:41brain including seratonin and melatonin that's our
our circadian our sleep hormone dopamine and then
41:50these really two these major neurotransmitters
in the brain that a lot of people may not be as
41:56familiar with but which which are very important
called glutamate and Gaba glutamate and Gaba so
42:02you can kind of think of Gaba as the brain's
breake petal it's the calming neurotransmitter
42:07alcohol increases Gaba so people feel calmer after
they drink alcohol um benzodiazapine medications
42:13like Adavan and Xanax and clopen these also
activate Gaba and are calming so the calming
42:21neurotransmitter Gaba and then the the excitatory
neurotransmitter the stimulating neurotransmitter
42:26is called glutamate so the balance between
glutamate and Gaba essentially determines
42:34your brain's overall activity level at any given
point in time how activated your brain is are you
42:40alert are you paying attention are you anxious are
you are you are you activated or are you calm and
42:46peaceful or even sleepy so this is a big big part
of what determines your brain's overall activity
42:53level it turns out that whenever you get wave of
inflammation or oxidative stress that is having
43:00a profound impact on this regulatory pathway so
instead of having you know you've got just the
43:08right amount of Serotonin just the right amount
of melatonin and just the right amount of dopamine
43:12just the in a nice balance between glutamate and
Gaba where everything is kind of in your peaceful
43:16calm focused Zen State what you get is this
tremendous imbalance uh sudden dramatic imbalance
43:25uh and you you you get you get less serotonin you
get less melatonin you get more dopamine you get
43:31less Gaba and up to 100 times more glutamate than
your than you had before that's your excitatory
43:39that's like the brain's gas pedal and now your
brain is in emergency mode you you may not be
43:46able to sleep you may have manic symptoms you may
your brain is going to be in overdrive you may be
43:52anxious you may feel panicky um and you may not
be able to concentrate your brain is on high alert
44:00now it's one thing if this just happens every once
in a while um under appropriate circumstances but
44:06most people are eating the wrong too many of
the wrong carbohydrates refined carbohydrates
44:12with every meal and snack typically six times
a day they're getting these dangerous glucose
44:19spikes in the bloodstream therefore also in
the brain you're getting these sticky clusters
44:24piling up you're getting waves of inflammation
and oxidative stress and you are destabilizing
44:29multiple neurotransmitters simply because you
had the wrong information about what a healthy
44:35breakfast is supposed to look like and so this
is the science behind this is is is very well
44:44established and so this is something we we've
known for quite a long time so if people have
44:51the right information about what's causing the
chemical imbalances in the first place you can
44:56do do a lot more with dietary changes you can help
yourself stabilize your Chemistry from within in
45:04ways that no medicine can because even the most
effective psychiatric medications which still
45:12don't help most people um even the most effective
ones we have can only at best influence maybe two
45:20or three of these neurotransmitters and and even
when even when they' are able to do that the price
45:27you pay for the relief that you may get is often
tremendous in terms of the side effects you're
45:33going to experience and these medicines some of
are most effective medications for example the
45:40anti-yo medications the so-called antic psychotics
which are now prescribed for lots of different
45:45things not just psychosis but bipolar disorder
depression insomnia agitation anxiety mild mood
45:52swings lots of people take these medicines these
are medicines like um uh the the the generic names
45:59are Med are like resperidone or lanzapine um uh
uh aripiprazol there are lots of medicines in this
46:09family copine and these medicines uh can increase
your glucose and insulin levels within minutes to
46:17hours of the very first dose and set you on a path
towards insulin resistance type 2 diabetes and
46:24obesity very quickly that's a big price to pay so
um if if you I mean really I think a first Do no
46:34harm I'm not I do use medications in my practice
still even to this day they have their place they
46:40they we still need medications in our work for
emergency situations for people who aren't able
46:46to change their diets or their lifestyle or who or
who choose not to and and for conditions that have
46:52nothing to do with diet there are mental health
conditions that aren't rooted in dietary change
46:57dietary problems medications are still important
but um the I I think it's much more I really have
47:06come to be convinced that a food first Do no
harm policy is the best approach uh in most
47:16uh cases Why not start there and then see whether
see how far that takes you and then if you if you
47:23then need to go further in terms of medications or
other lifesty changes other types of interventions
47:29by all means explore those but why not start
by giving by feeding the brain properly first
47:35and taking yourself off of this chemical roller
coaster that you can't feel it happening but why
47:45not why not try to stabilize your Chemistry from
within before trying to do it uh with medications
47:51so we need to get off carbohydrates refined
carbohydrates not all carbohydrates because
47:56I think with we don't necessarily have to do
a carnival diet we don't necessarily have to
48:00do a ketogenic diet um and and you spoke about
medications I was Keen to understand your thoughts
48:06about Statin and their effect on the brain what
are your thoughts about that yeah so you know I'm
48:11not a cardiologist I of course I'm a psychiatrist
but the reason why I have uh learned so much about
48:17Statin and think so much about statins is because
uh is because the brain is rich in cholesterol for
48:26a reason so you know what is all that cholesterol
doing up there uh so the the brain is is really
48:33rich in cholesterol because it is rich in
membranes so membranes uh the m the m this
48:40a substance called myelin which uh insulates all
of our brain circuitry uh essentially myelin is
48:47just tightly coiled membranes wrapped around our
our Electrical uh connections inside of our brain
48:54and they they are myin is very important without
that insulation nerve signals wouldn't wouldn't be
49:00transmitted quickly enough or safely enough you
get a lot of short circuiting within the brain
49:06so myelin is just tightly wound membranes and
membranes are rich in cholesterol that's just
49:12one reason why we need a lot of cholesterol in
the brain uh cholesterol it forms is uh helps
49:19guide developing nerve endings to their final
destinations when the brain is developing or
49:24when new connections are forming um cholesterol
is really important for the the um uh the the
49:31synap where the synapses where where brain cells
connect with each other and where they're trying
49:37to communicate with each other cholesterol plays
a very important role in in synapse function uh in
49:43brain cell communication uh lots lots of other the
the membranes that wrap mitochondria mitochondria
49:50do many important things but one of the important
one of the things they're most famous for is
49:56generating energy mitochondria have not just
one membrane but two they're a very special
50:01double membrane system and those membranes require
lots of cholesterol so the brain needs a lot of
50:08cholesterol and so um uh cholesterol isn't just
something bad to be bludgeoned into submission
50:14with a medication cholesterol is a vital molecule
um essential for all cellular life so all of our
50:23cells require cholesterol so now it's really
fast fting about cholesterol is that uh the
50:30it's the the molecule itself cholesterol is too
big and bulky to cross the bloodb brain barrier
50:36and enter the brain so the brain must make every
single molecule of cholesterol that needs itself
50:43from scratch so I like to say you know why would
the brain go out of its way to make a cholesterol
50:50that's to make a molecule that's bad for us it
wouldn't it's really smart it's a brain it knows
50:57what it's doing the problem with statin drugs is
that all of them to a greater or lesser extent it
51:03depends on which one we're talking about but all
of them cross the blood brain barrier all of them
51:09interfere with cholesterol production in the brain
all of them and and I've had many patients over
51:15the years um who have started a Statin medication
based on the advice of their cardiologist or their
51:22primary care doctor who um have been trained
to look at LDL cholesterol on a lipid panel
51:29unfortunately zero in on that number and uh almost
to the exclusion of of all else and think oh that
51:36LDL is too high you need a Statin medication
they prescribe the Statin uh the patient starts
51:42the stattin and within days and this has
happened more times than I can count so I'm
51:48absolutely convinced this is a real this is a real
phenomenon they start to have problems with their
51:53memory they start to having problems thinking
clearly they start to have problem s with word
51:57finding I cannot tell you how many patients I have
worked with who they start the Statin they start
52:03to have the struggle with finding words um being
articulate uh remembering things just a little a
52:09little just a little off their game right these
are sometimes people in their 30s and 40s stop
52:15the Statin their mind clears up within days start
the Statin back up again the cognitive impairment
52:21occurs again this is a very real phenomenon and so
um uh uh it makes sense if you think about it the
52:31way statins work is they interfere they turn down
the enzyme the activity of the enzyme responsible
52:40for building cholesterol Mo molecules if the brain
can't build cholesterol molecules it's in trouble
52:46it needs to build be able to build cholesterol
molecules you don't want to interfere with that
52:50Statin medications have almost no there's the
science behind stat and heart disease prevention
52:58is extraordinarily weak for whatever questionable
minuscule benefit you might be getting from
53:09a Statin in terms of your cardiovascular risk
uh that tiny potential questionable benefit is
53:17offset by a tremendous amount of risk not just to
brain health but to the the health of all of your
53:24cells all cells need cholesterol and and you know
I think it's quite important to to understand this
53:32that statin drugs increase your risk for type
2 diabetes this is very well established type
53:392 diabetes is very dangerous for your heart it's
a very powerful risk factor for cardiovascular
53:45disease and and so you're you're getting much more
risk than benefit now as a psychiatrist I can't I
53:53can't uh deprescribe somebody's Statin medication
that would be beyond my my scope of practice but I
54:00can educate my patients and attempt to um share
this information uh and and the science and all
54:08of the literature with the patients other doctors
to see if they might be willing to reconsider the
54:15stattin and I can also educate my patients to say
you know all of us on your Healthcare team we may
54:22have different opinions about whether or not you
should take a stattin we are all advisers you get
54:28to make the final decision it's up to you whether
or not you want what what you think of this risk
54:33versus benefit this is your life you get to so
listen to all of us do your own homework and
54:39you decide uh I really do think that patients
need to view themselves as when they're going
54:46to Physicians as a seeking consultation so a lot
of patients will say to me well I can't stop the
54:52stat and my doctor won't let me and I think that
that's just a not as useful way of thinking about
55:00the The Physician patient relationship I think
we are all advisers we give the best advice we
55:05know how to give and then the patient you know
ultimately takes responsibility for what they
55:10think makes the most sense for them based on
their goals and their preferences absolutely
55:15I think people need to be empowered uh find
knowledge find doctors like yourself um like
55:20Dr chaffy I did an interview with Dr chaffy
about dementia talking about how if patients
55:25uh take take stattin they are cases where they're
getting Dementia or Alzheimer's where they go off
55:31the stattin their Alzheimer's or mild Alzheimer's
disappear so talking about the knowledge that
55:36we need to equip ourselves with let's talk about
fat fat for the brain why is fat so important for
55:44brain health yes so so again the brain is very
rich in fat as well and it's not just it's not
55:50canola oil up there quite a bit of it is actually
saturated fat um you it's so funny you know uh
55:57we're taught to you know avoid saturated fat and
red meat and cholesterol we are made of saturated
56:02fat red meat and cholesterol I mean if you look
if I mean that's what human beings are made of
56:08so um it really doesn't make any sense when you
think about it but in any case um fat is very
56:14important for all of our cells again membranes are
made of fat um but you know fat fat is not just a
56:21structural component of all cells cell membranes
and other types of other components of cells
56:26but fat uh certain types of fat uh uh serve very
very important uh unique functions in brain cell
56:34signaling and brain cell development um in the
visual processing system in mitochondrial energy
56:40production uh you know there and these are the
omega-3 fatty acids and and and and they even
56:46form a very important role uh a central role
in our immune system uh so omega-6 and omega-3
56:53the essential omega-6 and omega-3 fatty acids
play Vital roles in our immune system so these
56:59are these are essential fats we must uh we must
consume these we can't make them ourselves so fat
57:05is very important and even and and and fat uh we
think of fat as some unwanted substance that we're
57:13just trying to get rid of as much as possible
but we do need fat um and and when a person has
57:21too much body fat they they have excess they're
storing excess body fat all that is is stored
57:28energy and and and believe me you want to store
energy as saturated fat because it's really the
57:35most lightweight most compact most flexible uh way
to store fat it allows you to be to move about in
57:42the world you do not want to store your fat your
energy the way plants do plants store their energy
57:48as starch almost all of the energy in a plant is
stored you often in in in roots or large lumpy
57:55starchy structure es called tubers you things like
potatoes and yams and carrots these are these are
58:02starchy um underground energy storage organs
you C I mean imagine if we had to store all
58:10of our energy this way we'd have to sort of drag
large lumps of starch behind us as we're moving
58:15about in the world this is Impractical so we are
intelligently designed to have uh to have this
58:23lightweight compact Flex ible almost Limitless
capacity to store energy on our bodies this is
58:31a beautiful system and so fat is good the only
thing that's bad about fat is that if you eat the
58:39wrong way you will accumulate too much of it but
it's only because your body is doing what you're
58:44telling it to do it's it's it's taking all of the
extra calories that you're taking in uh let's say
58:53for example let's say you eat a zero a fat diet
let's say that all you eat all day is let's see I
59:01don't know potatoes let's say you eat potatoes all
day long or rice all day long there's no virtually
59:05no fat in those Foods so you're eating a virtually
a zero fat diet can you still become fat of course
59:11you can um the reason why is because when you're
taking in carbohydrate um you it if you can't burn
59:21it right away or store it then you have to turn
into fat there's no other choice you the body will
59:29not let go of excess energy if if it can help it
it's squirreling all that away for a rainy day so
59:36now if you're not exercising a lot um then you're
not going to need a lot you you're not going to be
59:42able to burn much um uh and and you can't store
much as as car we have very limited capacity to
59:50store energy as starch our muscles store some
glycogen that's this that's our form of animals
59:56store carbohydrate is glycogen it's a starch
just lots of glucose molecules stuck together
01:00:02in our muscles and in our liver and a few other
places too but mostly that's where the starch gets
01:00:08stored but we it's not very much we have maybe
if we're lucky a day's worth of of starch that
01:00:15we can store and then we run out that's what fat
is for we can store months and months of energy as
01:00:23fat so if you take in more carbohydrate than you
need at that moment that that you need to burn at
01:00:28that moment or that you can store right away all
of the rest of that carbohydrate the liver turns
01:00:36into saturated fat on purpose because that's what
it that's what you're telling it to do what else
01:00:44you're not get what other choice is there so it's
it's storing a saturated fat for a rainy day so if
01:00:51you're eating and and your insulin levels will go
up so insulin is is what tells you um uh insulin
01:01:00is what tells you to store extra energy so when
your insulin levels are high and carbohydrates
01:01:07raise insulin the most when your insulin levels
are high your fat storage system turns on when
01:01:13your insulin levels are low fat burning turns on
if your insulin levels are too high you cannot
01:01:18burn fat so let's say that you have 100 extra
pounds of body fat um if you're eating a high
01:01:25carbohydrate diet your insulin levels are going
to be running too high too often because that's
01:01:30what you're telling them to do you're taking in a
lot of carbohydrate and carbohydrate demands more
01:01:35insulin than protein does and and and a fat barely
touches insulin at all really doesn't generate an
01:01:43insulin response it's carbohydrate largely when
your glucose levels go up your insulin levels go
01:01:48up your insulin levels go up insulin tells your
fat tells you to store fat if your insulin levels
01:01:54are running too high too often your body can't
burn fat insulin levels have to come down to a
01:02:00certain point in order for your you to be able
to access that stored energy so even if you have
01:02:07a 100 pounds of extra fat on your body that you'd
love to lose your body can't even see it it can't
01:02:15access it because your insulin levels are too high
it's not that you're eating too much fat you could
01:02:20be eating no fat at all it's that you're eating
a high insulin diet and really if people get
01:02:27nothing else from this book it's the importance
of eating a lower in a following and living a
01:02:34lower insulin lifestyle we've most of what are
the problems that we have in our mental health
01:02:40and physical health have to do with living a high
insulin lifestyle and and and and so easy we have
01:02:49tremendous control over our insulin levels it's
almost entirely insulin is almost entirely driven
01:02:56by our food choices so if you understand that then
you can have tremendous control over your mental
01:03:03health your physical health your body weight your
intellectual future your mood your energy insulin
01:03:09is a not just a simple glucose regulator it's not
just simply a blood sugar it's a it's a metabolic
01:03:16hormone a master hormone and it's a growth hormone
you don't want to be in growth and storage mode
01:03:22all the time this is really important for people
to understand so there are lots of different ways
01:03:28as you were saying to improve the quality of
your diet to improve your mental health and the
01:03:35the the I think the three Mo the three dietary
patterns that make the most sense to consider
01:03:40biological sense are paleo diets ketogenic diets
and carnivore diets and uh and if you understand
01:03:50how you know that those diets make a lot more
biological sense than the ones that we are advised
01:03:55to eat um then you can you can really within days
to weeks experience remarkable improvements in
01:04:03your physical and emotional health do you think if
somebody wants to improve their mental health and
01:04:08optimize their brain should they do a carnival
diet just overnight no um at least that I would
01:04:14not recommend that I but you know why I ask this
question because so many people they'll just I
01:04:19mean I do a carnival diet I've been doing it for
the last four years it helps with my mental health
01:04:24uh but I don't do it I didn't do it overnight and
many people do it overnight and that is not the
01:04:29way you should do it I'm really glad you brought
this up Reena because this is um it's actually can
01:04:35be uh quite dangerous to adopt uh such a dramatic
change in in diet uh that quickly this is true
01:04:44not just for carnivore diets it's also true for
ketogenic diets and for low carbohydrate diets
01:04:51it's even true for stricter fasting protocols
and the reason why you don't want to jump uh
01:05:00immediately from a standard diet which typically
contains at least 300 grams of carbohydrate per
01:05:06day that's a very high insulin diet the reason
why you don't want to jump immediately from that
01:05:12level of carbohydrate um uh uh consumption down to
a let's say a low carb diet of 50 grams a day or a
01:05:19ketogenic diet of 20 grams of carbohydrate per day
or a carnivore diet which contains no visible car
01:05:26four sources of carbohydrate the reason why you
don't want to do that is not only will your blood
01:05:31sugar drop um very precipitously but your insulin
levels are going to plummet they're not going to
01:05:38go down to zero unless you have type 1 diabetes
we won't talk about that but they're not going
01:05:42to come down to zero you'll still have insulin um
but it's that it's that it's that steep sharp drop
01:05:49in insulin from a very high peak to to a much much
lower number overnight that is tremendous shock to
01:05:58the brain and body your physiology it's going to
it's going to take a while for your your uh all of
01:06:05your Pathways your your biochemistry your your
acid base balance your your antioxidant system
01:06:12uh your stress hormone levels your electrolyte
balance it's going to take your neurotransmitter
01:06:18uh uh um balance it's going to take a tremendous
um it's going to take days to weeks for your
01:06:25brain and body to find their new equilibrium and
kind of re to adjust to that to that shock and
01:06:33so because you can't ad because you can't adapt
to that degree of insulin reduction overnight
01:06:41you should not drop your insulin levels overnight
you're especially if you're take if you have any
01:06:49health conditions of if you have blood pressure
problems blood sugar problem if you have diabetes
01:06:53if you're taking medications for blood to lower
blood sugar if you're taking medications to lower
01:06:58blood pressure uh if you have any kind of serious
health condition or you take any medications
01:07:04because this tremendous change in your in your
physiology is going to affect how the medications
01:07:12are processed in your body in some cases it can
affect the levels of those medications your blood
01:07:17sugar can drop very uh uh very dramatically
your and um and your blood pressure can drop
01:07:25dram atically now these are healthy changes
most people want their blood pressure to come
01:07:30down most people want their blood sugar to come
down and so these are healthy change you will
01:07:37lose if you're retaining fluid which high insulin
diets will will stimulate your body to retain too
01:07:43much fluid you'll lose a lot of that excess fluid
when you drop your insulin levels but if you lose
01:07:48too much fluid too quickly your blood pressure can
drop and you can even pass out and so what's the
01:07:56take your time gradually gradually lower your
insulin levels this is really the the number one
01:08:03problem with people trying to adopt a ketogenic
diet or a carnivore diet or even a simple low
01:08:08carbohydrate diet too quickly nine times out of
10 when someone consults with me to say I tried
01:08:16a ketogenic diet or I tried a carnivore diet or
I tried a low carbohydrated diet and I it made me
01:08:23worse so I I stopped I stopped the diet so um you
know uh what what can I do that that diet's not
01:08:32for me and I'll say well okay well um what tell me
how you did it nine times out of 10 they changed
01:08:41their diet too quickly or they only stayed on it
for a few days and didn't give it enough time you
01:08:47need to start low go slow but you need to go
all the way you need to give yourself the time
01:08:55time it takes for your metabolism to make that
shift so that you can experience the benefits
01:09:03now in some cases it's if in some cases it only
takes a few days to feel better in some cases
01:09:08it's a few weeks and on the outside maybe three
months three or four months I kind of I usually
01:09:15tell people three days three weeks three months
you're you're in usually in one of those camps so
01:09:22I mean full adaptation to these diets can take
you know three months or longer six months is
01:09:28really nice but uh a lot of that benefit a
lot of that transition happens in the first
01:09:33few weeks and so uh but you really want to give
yourself that time so you want to start slowly
01:09:38gradually lower your insulin glucose levels
that way you won't get a lot of the keto flu
01:09:43symptoms you won't get you know a lot of you
won't feel lightheaded you won't feel like you
01:09:48can't concentrate you won't feel exhausted your
body and brain will have time to slowly adapt so
01:09:55that so that it will be more comfortable for you
um and there's a lot of information in the book
01:10:01about how to do this in the book what I recommend
is gradually even for people who are who know
01:10:07they want to head to keto or carnivore already I
still recommend uh uh starting with 90 grams of
01:10:14carbohydrate per day for a couple of weeks uh
paleo style diet um with about 90 you know 25
01:10:2230 grams of carbohydrate per meal so you can have
still have some starchy vegetable or fruit just to
01:10:27clean up your diet and bring those insulin levels
down more gradually it really is almost all of
01:10:36the problems that people have adjusting to these
diets have to do with adopting them too quickly
01:10:42so we hear a lot of the time in the psychiatric
um in metabolic Psychiatry we often hear well oh
01:10:49you need to be careful because there's a risk
of you could feel worse before you feel better
01:10:53you could get more depressed you could you could
experience Mania or hypomania or you could feel
01:10:59very anxious or you might not be able to sleep
those things are true but they are very uncommon
01:11:06and very mild and very short-lived uh at worst
if you adapt if you adapt to the diet slowly
01:11:14if you change your diet slowly um it almost never
happens so that's a really important question you
01:11:22just asked and something that we don't often get
a chance to talk about during interviews like this
01:11:27no because I always get asked that question well
I see that a lot in my community um so I'm going
01:11:32to leave the link for your book change your your
diet change your mind in the show notes of this uh
01:11:37episode I also wanted to ask about a study that
you co-authored in 2022 talking about ketogenic
01:11:42diets and the effect on mental health disorders
can you share more about those results yes uh
01:11:47so in 2022 I qu a study uh this was the work of
my um friend and colleague Dr Alber daa he is a
01:11:55psychiatrist practicing in too France for more
than 35 years and he uh invited 31 of his most
01:12:04treatment resistant patients these were people
with uh bipolar disorder schizophrenia and severe
01:12:12major depression uh these were patients who had
been ill for an average of 10 years some for as
01:12:19long as 30 years and these were patients
who were taking at the time an average
01:12:25of five psychiatric medications this is not at
all unusual uh in in serious mental illness so uh
01:12:33these volunteers agreed to come into the hospital
and try a Whole Foods mildly ketogenic diet uh in
01:12:41the hospital under his supervision because nothing
else had helped them they had been hospitalized uh
01:12:48most of them uh more than once uh in this very
same hospital system most of them by this very
01:12:54same psychiatrist interest and so they'd gotten
lots of care over the years some of them had been
01:12:58in his care for for decades so the they had a good
trusting relationship with him they came into the
01:13:04hospital and 28 of those 31 patients were able
to adhere to the diet for 2 weeks or longer which
01:13:12is what you need to do in order to start to see
benefits and all 28 of those patients regardless
01:13:19of their diagnosis regardless of how long they'd
been ill regardless of how many medications they
01:13:25were taking or which medications they were taking
all of them improved substantially in fact 43% of
01:13:33them achieved clinical remission from their
primary psychiatric diagnosis and 64% of them
01:13:41left the hospital unless psychiatric medication
the the the degree of improvement was 7 to 10
01:13:49times greater than we typically see in studies
of anti-depressant and antis psychotic medication
01:13:56so these results are tremendously hopeful offer
tremendous hope for people out there who think
01:14:03they have tried everything um and you they've
been hospitalized and out of the hospital they've
01:14:09taken medications multiple medications nothing has
seemed to work this suggests that there is hope no
01:14:16matter how long you've been ill no matter how many
different types of medications you've tried or how
01:14:22many times you've been hospitalized these interven
ions are well worth exploring these are powerful
01:14:29biochemical interventions and uh with with the
power to help people in ways no medicine can let's
01:14:36say people want to do a Paleo ketogenic Carnival
diet transition slowly but they're on medications
01:14:43how do you titrate off or down medications how
do you have that conversation with your doctor
01:14:50yes so this is a really important point and this
is why in the book I do recommend that people
01:14:55uh consult with with their health care uh uh
professionals before they embark on any kind of a
01:15:03lower carbohydrate diet because when you restrict
carbohydrate uh the the the brain and body
01:15:08chemistry change they change in really good ways
really healthy positive ways but um it needs to
01:15:15be it need you need to do it carefully uh and so
in order for it to be safe and comfortable so for
01:15:20people who are taking say psychiatric medications
what we usually do um is we add the diet to the
01:15:28medications so uh most people who come to see me
and all of the people who are in this study uh
01:15:35and all of the people who are in the even more
recently published studies there's research uh
01:15:40accumulating this area which is a really wonderful
development um you uh the beautiful thing about
01:15:46dietary strategies is it it doesn't have to be
an either or it can be it can be in some cases
01:15:52an and you can use them together so let's say
you're taking a you know two or three different
01:15:58psychiatric medications again not at all unusual
and you wanted to try a ketogenic diet and I do
01:16:03spell this out in the book um is you can add the
diet to the medications but you need to be working
01:16:09with somebody who can closely supervise especially
that transition period because when you start the
01:16:16ketogenic diet um the first couple of weeks there
can be there can be some adjustments that are
01:16:21hard to sort through so we usually don't make any
changes to the the psychiatric medications during
01:16:26that period of time but starting in week three
the the sometimes the psychiatric medications
01:16:33can start to feel too strong and that's because
the ketogenic diet duplicates a lot of the effects
01:16:41of the psychiatric medications so for example the
ketogenic diet improves the balance between gabet
01:16:47and glutamate you so the brain's gas pedal and
brake pedal that we were talking about before well
01:16:52let's say that you're taking a medication like
a benzo like Clon aapam which is the brand name
01:16:57is clopin let's say you're taking that medication
for anxiety uh that also that also has the similar
01:17:03influence on on on the gabag glutamate balance
it's going to feel suddenly as if you've got too
01:17:09much medication on board because now you've got
the medication and the diet trying to do the same
01:17:14thing this is just one of many different types of
examples so somebody who who who can uh work with
01:17:22you to make sure that you're not developing what
look like side effectss of that medication even
01:17:27though you haven't changed the dose the medication
can start to feel too strong and this can happen
01:17:32with lots of different types of psychiatric
medications those medications are going to
01:17:36need to be thoughtfully and carefully adjusted
usually downward as you're adjusting to the diet
01:17:43now the timing of that is very hard to predict
because everyone is so different everyone's
01:17:49taking different combinations of medications
sometimes we need to adjust them sometimes we
01:17:54don't um and it really depends on the dose
on the mixture of medicines on the on your
01:18:00particular brain chemistry how sensitive you are
how rapidly you adopt it all so many different
01:18:06factors and this is why I cannot tell I cannot
give kind of general advice about how that process
01:18:13should unfold for any particular individual it's
going to be very different from one person to the
01:18:18next this is why it's so important to work with
um a skilled professional um uh on your healthc
01:18:25care team to have at least one person on your
Healthcare team who understands um the Dynamics
01:18:31of that system that who understands that when you
start a low carb ketogenic or carnivore diet the
01:18:38medications may need to be adjusted downward
and often need to be adjusted downward this
01:18:43may need to start happening as early as week three
some but it but it it may also not need to start
01:18:49until much much later some people sail through
this adjustment period without any medication
01:18:56adjustment requirements but then when they get
to let's say 3 to 6 months out they're feeling
01:19:02really good well of course then they want to try
to lower their medication because one of their
01:19:06goals may have been to try to come off medication
and even in that case even if you haven't had any
01:19:12issues of side effects arising you still need
to work very closely with whoever's prescribing
01:19:18those medicines to very slowly and carefully
taper those medicines down because if you go
01:19:24too quickly or if you change too many at once
uh that the you could really have serious and
01:19:30sometimes even potentially dangerous withdrawal
effects so psychiatric medications need to be
01:19:35very carefully monitored um while you're adjust
while you're adapting to the diet and even uh
01:19:41long after you've adapted to the diet so I think
that that's a a very important thing for people
01:19:46to to to understand it is very important as you
try different diets I wanted to ask you this is
01:19:51really the last question um so if somebody is uh
doing ketogenic or Carnival diet and there's a big
01:19:59question about spices because spices are derived
from Plants they're a potent plant toxin do you
01:20:07think that might destroy the brain especially if
you want to optimize it the neurotransmitters do
01:20:12spices have any link towards that well you know
there's no research on this you know this is not
01:20:17these are not the kinds of questions that most
researchers study in clinical trials because
01:20:23we're told we're often told you know the more
spices the better right that they're you know they
01:20:28have these magical antioxidant anti-inflammatory
capabilities and so you want to not only just be
01:20:33eating every color of the rainbow you want to be
adding lots of you know traditional spices to your
01:20:39meals to to fight off inflammation and oxidative
stress um so there are lots of reasons why that's
01:20:45not true but but in fact that the the opposite
may actually be the case so for example um uh
01:20:55I I came across some research the other day uh
about circumin so circumin is a a molecule that
01:21:03is extracted from turmeric turmeric is uh viewed
by many people in the nutritional Psychiatry space
01:21:09as a superfood a brain superfood because it
contains curcumin which is uh supposed to have
01:21:15these you know very powerful um anti-inflammatory
properties and it has been shown uh in a few uh
01:21:22clinical trials to help with depression and
anxiety in some cases so uh you might think
01:21:30well okay well curcumin's wonderful we should all
be eating circumin we should all be eating lots
01:21:34of turmeric um and the more circumin you uh eat
the better you off you are but actually curcumin
01:21:42um like so many other plant compounds really
it's an irritant and we absorb it very very
01:21:49poorly so poorly uh that uh in order for these
studies to work work well they usually have to
01:21:56manipulate the curcumin to try to get it to to
try to trick our bodies into absorbing more of
01:22:02it because our bodies very wisely do not allow it
in and so that right there should be a clue that
01:22:10you know maybe we don't need it and in fact maybe
maybe it might be potentially harmful because our
01:22:16bodies our our our bodies do not absorb curcumin
well so researchers manipulate the curcumin and
01:22:24they do all these different special things to it
to try to trick our bodies into absorbing more of
01:22:29it and that's how you can get it to uh uh to try
to help with certain things like depression and
01:22:35anxiety by fighting inflammation and so it's very
interesting though first of all what's causing the
01:22:41inflammation in the first place that's something
you always want to understand um second of all
01:22:46many of these plant molecules the way they work
is by actually irritating our system irritating
01:22:51our liver enzymes so that our own systems our own
anti-inflammatory and own antioxidant systems will
01:22:58be um uh spurred into action so a lot of these
cases it's not that the molecule itself that
01:23:04we're taking in is doing the fighting it's that
it's that it aggravates us and and our system
01:23:09does the fighting right so our system is the one
that's fighting off the inflammation and oxidative
01:23:14stress but again what's causing that inflammation
and oxidative stress in the first place but I've
01:23:18come across some uh cases of severe liver toxicity
documented in the literature from circumin and
01:23:25even lethal overdoses of circumin circumin is not
uh necessarily good for us and and the other thing
01:23:33to point out about um you know spices and
superfoods and things like that is that um
01:23:40often the actual Whole Food a terate for example
that's not usually what's studied because there's
01:23:47so little absorbable curcumin in the turmeric that
eating the turmeric as a whole food uh we don't we
01:23:54don't see any documented benefits of that approach
you have to isolate and manipulate this molecule
01:24:00that comes from turmeric in order to try to sneak
it past your defenses and see if you can get a
01:24:06rise out of your body so and that that's using
that's what circumin is is a medicine extracted
01:24:15from turmeric it's not a whole food um I think
it's a It's Kind of a Funny point but I think
01:24:22it's worth making is that we often hear that food
is medicine but actually I think that's not a very
01:24:29I'd like to challenge that idea I think you know
food is food and medicine is medicine food needs
01:24:36to nourish really all food is is parts and energy
we need components to build our brains and bodies
01:24:44and we need the energy to fuel those cells right
if you eat foods that that adequately nourish
01:24:50and adequately energize your cells and step out
of the way and let evolutionary biology do the
01:24:56rest your body and brain will work optimally for
you we don't need any help from these molecules
01:25:04extracted from Foods there's no such thing as
a plant superfood there's no such thing and so
01:25:11protection of the brain protection of the brain
against inflammation and oxidative stress and
01:25:17insulin resistance is not about addition it's
not about adding magical things to your diet
01:25:22it's about subtraction the power is in taking the
foods away that are doing the damage in the first
01:25:28place the foods that are causing the inflammation
and oxidative stress and the insulin resistance in
01:25:34the first place we have our own anti-inflammatory
system we have our own antioxidant system built in
01:25:41and if we don't over stress it and over tax it it
will take care of us and so when people say oh you
01:25:48need to eat more spices these are really good for
you um when you actually look at what's inside a
01:25:54these are some of the most heavily defended
plant uh Foods or substances that that exist
01:26:01uh um in in the food World these are very
pungent they're often very bitter they're
01:26:05often very sharp and costic and uh and and those
are nature's Clues to toxicity those are supposed
01:26:14to warn us be careful don't eat too much of this
maybe you don't want to eat any of this this is
01:26:20going to give you a burning sensation on your
tongue or it's going to irritate your mucosa l
01:26:24ings it's going to give you heartburn it's going
to be children don't naturally gravitate towards
01:26:30bitter and sharp and pungent and spicy foods
and that's for a reason these foods are much
01:26:37more risk than benefit I I I can't I I I think
you know there may be a place for plant derived
01:26:45medications if you are in Dire Straits but I think
that intentionally consuming these substances on a
01:26:54reg regular basis is probably doing more harm than
good what a fantastic answer well Dr Eid thank you
01:27:01so much for providing this encyclopedia on not
just how to have a healthy brain but a healthy
01:27:06life if we had more psychiatrists and doctors
like you the world would be a happier healthier
01:27:12Place well I really do uh I really do encourage
clinicians out there who who don't yet incorporate
01:27:21a lot of these principles these nutrition and
metabolic into their work to learn more about
01:27:26them uh the research in the area is exploding uh
and there and and you and I teach a course I teach
01:27:33a an a a CME certified course for clinicians
of all backgrounds to learn how to safely use
01:27:41these dietary strategies in clinical practice if
this is something you're interested in doing with
01:27:45your patients and again it's not an either or
strategy you don't have to uh necessarily set
01:27:51aside uh all of the tools that you already using
in your practice you just incorporating these
01:27:57metabolic principles is just going to augment
and give your uh to give your patients uh a much
01:28:03stronger foundation for whatever other types of
interventions you use in your work whether it's
01:28:07Psychotherapy or meditation or mindfulness or
whatever uh even medications it's going to give
01:28:13them a stronger healthier foundation so um I I do
hope that more psychiatrist will become interested
01:28:19in in this field I hope so too and all the links
for Dr Eid are her website her book um the study
01:28:25that we mentioned about the ketogenic data is
going to be linked in the show notes down below
01:28:29so you can reference those but Dr Eid thank you so
much and I'm sure we're going to see you very soon
01:28:33thank you very much Rea it's been a pleasure thank
you for joining me on this episode with Dr Georgia
01:28:38Eid discussing the impact of diet on mental health
and the Brain if you're learning from and enjoying
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01:29:06and on Twitter I generally share different
information to what you'll see here on YouTube
01:29:12I share health tips information and advice that I
hear from the best doctors and experts and if you
01:29:19enjoyed this episode you will also enjoy another
episode I did with Dr Anthony cha discussing the
01:29:25treatment for dementia Dr chaffy talks about how a
high fat ketogenic diet can actually help prevent
01:29:33dementia and in some cases reverse mild dementia
he'll talk about the best foods to eat and why
01:29:40Statin are actually causing an increased chance
for you to get dementia and the mechanism by which
01:29:46this is happening thank you again for joining
me on this episode and I'll see you next week
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