April 11, 2025 • 16 mins
In this episode of The Health Pulse Podcast, we explore the powerful connection between diet and inflammation—and how everyday food choices can either fuel or fight the silent driver behind many chronic diseases.
Learn how the Western diet, packed with sugar, refined carbs, and processed foods, triggers chronic low-grade inflammation, contributing to conditions like heart disease, diabetes, Alzheimer's, and cancer. We also discuss how anti-inflammatory eating patterns—like the Mediterranean diet—support healing through nutrients like omega-3s, antioxidants, and gut-friendly foods.
You’ll discover:
- Which blood markers (like hsCRP and ferritin) can reveal hidden inflammation
- Signs that your body may be reacting to certain foods
- Simple, effective strategies to reduce inflammation through diet
🎧 Tune in to learn how small dietary changes can lead to major health improvements—and how to uncover your personal inflammatory triggers.
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📅 Book your appointment or learn more at:
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💬 Enjoyed the episode? Leave us a review and let us know what topics you'd like us to cover next! Your feedback helps us bring you the content that matters most.
Disclaimer: The information provided in this podcast is for informational purposes only and should not be considered medical advice. The content discussed is based on research, expert insights, and reputable sources, but it does not replace professional medical consultation, diagnosis, or treatment. We strive to present accurate and up-to-date information, medical research is constantly evolving. Listeners should always verify details with trusted health organizations, before making any health-related decisions. If you are experiencing a medical emergency, such as severe pain, difficulty breathing, or other urgent symptoms, call your local emergency services immediately. By listening to this podcast, you acknowledge that The Health Pulse and its creators are not responsible for any actions taken based on the content of this episode. Your health and well-being should always be guided by the advice of qualified medical professionals.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Nicolette (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Rachel (00:24):
All right, welcome back everybody to the Deep Dive.
You know we talk a lot on thisshow about how the things we do
every day really impact ourhealth in the long run,
sometimes in ways we don't evenrealize.
Mark (00:35):
Absolutely.
Rachel (00:36):
So today we're going to kind of zoom in on one of those
fundamental processesinflammation.
Fundamental processesInflammation.
We've got a stack of articleshere that dive deep into the
connection between food and howit affects inflammation in the
body.
Mark (00:51):
Yeah, and what's really fascinating is how much power
our diet actually has toinfluence this whole process.
That's happening, you know, atthe cellular level, beneath the
surface.
Rachel (01:00):
Yeah, exactly, I think most people think of
inflammation as like when yousprain your ankle or you know,
you get a cut and it swells up.
Mark (01:07):
Right.
Rachel (01:08):
But we're talking about something a little different
here.
This is like a low grade,chronic kind of inflammation.
Mark (01:13):
Exactly, it's that silent, persistent kind that can be
ticking away for years withoutany obvious symptoms.
Rachel (01:19):
And the crazy thing is it's increasingly linked to some
pretty serious health issues.
It's increasingly linked tosome pretty serious health
issues.
Mark (01:24):
Oh, absolutely, heart disease, type 2 diabetes,
autoimmune conditions, evenAlzheimer's and some cancers.
It's like this common threadconnecting a lot of these
chronic diseases that people arefacing as they age.
Rachel (01:37):
So if we can't always feel it, how do we even know if
it's happening and what'scausing it in the first place?
That's what we're going tounpack today.
Mark (01:44):
Right, we're going to explore how food can either be
fanning those flames or helpingput them out.
Based on what these articles,have to say Okay.
Rachel (01:51):
So first things first, let's make sure we're all clear
on what we mean by inflammation.
Like everyone knows, thatimmediate swelling when you, you
know, twist your ankle, that'sacute inflammation, right.
Mark (02:00):
Exactly that's your body's immediate defense system
kicking in.
You get a cut, a burn, aninfection.
Your body sends in the troops.
Blood vessels dilate, whiteblood cells rush to the area.
Rachel (02:10):
Yeah, it gets all red and hot and swollen.
Mark (02:12):
Exactly, it's a super important protective mechanism.
It's supposed to happen andthen it usually subsides once
the threat is gone.
Rachel (02:20):
Like an alarm system.
Mark (02:21):
Yeah, exactly like that.
Rachel (02:22):
But then there's this other kind chronic inflammation,
which is kind of sneakier.
Mark (02:27):
Yeah, this one you don't usually feel.
It's this persistent low-levelprocess happening at a cellular
level.
It's not as intense as thatacute inflammation, but because
it's constantly there it canreally do some damage over time.
Rachel (02:44):
And that damage is what can lead to some of those
serious conditions we mentionedearlier.
Mark (02:47):
Precisely the research, like in nature medicine, is
really pointing to chronicinflammation as a major culprit
behind a whole spectrum ofdiseases.
Rachel (02:56):
Okay, so if it's so subtle, what's actually
triggering this chronicinflammation?
Why is it happening?
Mark (03:02):
Well, one of the big drivers is cellular stress.
Cellular stress, yeah, and youmight be surprised to hear this,
but food plays a huge role,really.
Yeah, every time you eat thosenutrients and compounds, they're
sending signals to your immunesystem, your hormones, even the
lining of your gut.
It all influences how your bodydeals with stress, and that
stress can show up asinflammation.
Rachel (03:22):
So it's more than just like counting calories and
watching your weight.
Mark (03:25):
So much more.
Food is information for yourbody and some dietary patterns.
You know like that typicalWestern diet, high in processed
foods, refined carbs, sugar.
All of them have been linked tohigher levels of inflammation
throughout the body.
Rachel (03:39):
OK, so let's break that down.
What is it about those kinds offoods that sets off this
inflammatory response?
Mark (03:45):
Well, for starters, all those refined carbs and sugars.
They cause your blood sugar andinsulin levels to spike really
quickly.
Rachel (03:52):
Right.
Mark (03:53):
And over time this can lead to a process called
glycation.
Rachel (03:56):
Glycation.
Mark (03:57):
Yeah, it's basically like sugar damaging and hardening
proteins in your body, makingthem less efficient.
And those sugar spikes.
They also contribute tooxidative stress.
Rachel (04:06):
Ah, oxidative stress We've all heard that term.
Mark (04:09):
Yeah, it's basically this imbalance between damaging
molecules called free radicalsand your body's antioxidants,
which are supposed to protectagainst that damage.
It's kind of like rust formingin your cells.
Rachel (04:18):
Not good, and this type of diet can also mess with our
gut bacteria, right.
Mark (04:23):
Absolutely the gut microbiome, all those trillions
of bacteria living in our gut.
They need a variety of foods tothrive.
Rachel (04:30):
Diversity.
Mark (04:31):
Exactly.
And these processed diets?
They tend to reduce thatdiversity, which weakens the
immune system, and on top ofthat, they can damage the lining
of your gut, making it morepermeable.
Leaky gut, Exactly.
Lining of your gut, making itmore permeable.
Leaky gut, exactly that.
Leaky gut means things thatshould stay in your digestive
tract, like bacterial toxins,lps for example.
(04:51):
They could leak into yourbloodstream.
Rachel (04:54):
Oh, that can't be.
It's not yeah.
Mark (04:55):
It triggers an immune response like your body's under
attack, and it releases thoseinflammatory molecules,
cytokines like IL-6, tnf-alphaCRP.
Rachel (05:04):
So it's like a domino effect Bad food, leaky gut,
inflammation throughout the body.
Mark (05:09):
Exactly.
And it's not just those bigdietary patterns either.
Even specific foods like gluten, dairy soy, even if you don't
have a full-blown allergy, cantrigger a reaction in some
people, especially when theirgut's already compromised.
Rachel (05:22):
So it's really about paying attention to your
individual response to differentfoods.
Nicolette (05:26):
Absolutely.
Rachel (05:26):
And the article also calls out some of the biggest
offenders in our diets when itcomes to inflammation.
Mark (05:31):
Oh yeah, those are the usual suspects Refined sugar,
high fructose, corn syrup,processed vegetable oils like
soybean and canola, trans fats,all that stuff, and then all the
processed grains, artificialadditives, preservatives they're
all over our food supply.
Rachel (05:47):
It's like reading the ingredient list of like half the
stuff in the grocery store.
Mark (05:50):
Pretty much, and you know there's actually a study in the
American Journal of ClinicalNutrition that linked high
glycemic diets and all thoserefined carbs to elevated CRP
levels.
Rachel (05:59):
CRP, that's C-reactive protein, right.
Mark (06:02):
Yeah, it's one of those key markers of inflammation that
can show up in your blood work.
Rachel (06:05):
So, even if you feel okay, your blood might be
telling a different story.
Mark (06:09):
Exactly.
These blood markers can give usa glimpse into what's going on
beneath the surface, sometimeslong before any symptoms even
appear.
It's really helpful information, whether you're working with a
functional medicine doctor oryour regular physician.
Rachel (06:22):
Okay, so what are some of the markers we should be
looking out for?
Mark (06:30):
Well, CRP, like we mentioned, is a big one.
Hscrp to be specific, it's aprotein produced by the liver
and it goes up when there'sinflammation in the body.
Rachel (06:34):
And what's considered a healthy level.
Mark (06:36):
Ideally you want to see it below 1.0 milligrams per liter.
Between 1 and 3, there might besome low-grade inflammation
brewing, and anything above 3 isusually a sign that something
needs to be investigated further.
Rachel (06:48):
Okay, crp got it.
What else?
Mark (06:51):
Ferritin is another one.
It's mostly known for storingiron, but it also increases with
inflammation.
Rachel (06:57):
So it does double duty.
Mark (06:58):
Yeah, If ferritin is high but your iron levels are normal,
it could be pointing towardssome underlying inflammation.
Then there's homocysteine andamino acid.
Rachel (07:07):
Homocysteine.
That's a mouthful.
Mark (07:09):
Yeah, it is, but elevated homocysteine is linked to
inflammation in the bloodvessels, which can increase your
risk of heart disease, strokeand even cognitive issues, and
low B vitamin intake can alsobump up those levels, so it's
good to keep an eye on that one.
Rachel (07:22):
So far, it sounds like a lot of these markers are
related to heart health.
Mark (07:26):
Yeah, many of them are.
And then we have fibrinogen,which is a clotting factor.
It goes up with inflammationtoo, and it's linked to
hardening of the arteries andother cardiovascular problems.
Rachel (07:34):
Okay, another piece of that puzzle.
Mark (07:45):
And ESR, erythrocyte sedimentation rate.
Yeah, esr is kind of a generalmarker.
It's not as sensitive as HSCRPso I might not pick up on
low-grade inflammation, but itcan be helpful when it's
elevated alongside other markers.
Rachel (07:50):
And then there's NLR, neutrophil to lymphocyte ratio.
That one sounds a little moretechnical.
Mark (07:57):
It is, but it's becoming more widely used.
It basically reflects thebalance between different types
of white blood cells, and ahigher ratio can suggest that
the immune system is in more ofa fight mode which is often seen
with obesity and insulinresistance.
Rachel (08:11):
So by looking at all these markers together, you can
get a pretty good idea of what'shappening with inflammation
throughout the body.
Mark (08:18):
Right, and when you consider these blood tests along
with your diet, your symptoms,your overall health, it can
really help you connect the dotsbetween what you're eating and
how your body's responding.
Rachel (08:27):
OK, but the good news is , food can also be a powerful
tool to actually fightinflammation, right, Absolutely,
it's not all doom and gloom.
Mark (08:35):
While certain foods can fuel the fire, absolutely, it's
not all doom and gloom.
While certain foods can fuelthe fire, there are so many
others that can help put it out.
Our bodies are designed to healand repair, and the right foods
can provide the building blocksand signals to do just that.
Rachel (08:49):
So it's not just about avoiding the bad stuff, it's
also about actively adding inthe good stuff.
Mark (08:54):
Exactly, and there are certain dietary patterns that
have really been shown to helpthe Mediterranean diet for
example.
Rachel (08:59):
Wow, that's always a popular one.
Mark (09:01):
And for good reason Lots of olive oil, fish, veggies and
nuts legumes.
It's been linked to lower CRP,better cholesterol levels and a
lower risk of heart diseaseoverall.
Then you've got those wholefood plant-rich diets that are
packed with fiber, antioxidantsall sorts of good stuff to
support a healthy gut and fightoxidative stress.
Rachel (09:21):
Right, so lots of fruits and vegetables.
Mark (09:28):
Tons of them.
And then there are low glycemicor low carb diets, which can
really help stabilize bloodsugar and prevent those
inflammatory insulin spikes.
And for some people,elimination diets can be helpful
to identify and remove specificfoods that are triggering their
immune system, like gluten,dairy or soy.
Rachel (09:42):
So many options.
Mark (09:43):
Lots of tools in the toolbox.
It's really empowering to knowthat we have so much control
over our health through food.
Rachel (09:49):
Okay, so let's get specific.
What are some of the topanti-inflammatory nutrients in
foods?
Mark (09:55):
Okay.
So omega-3 fatty acids are amust.
You'll find those in fatty fishlike salmon, mackerel, sardines
, or plant-based sources likechia seeds and flax seeds.
Rachel (10:04):
Those are good for the brain too, right?
Mark (10:06):
Oh yeah, they have tons of benefits.
And those omega-3s getconverted into these amazing
compounds called resolvins andprotectins that actively help
resolve inflammation in the body.
Then we have all thepolyphenols and antioxidants,
which you'll find in colorfulfruits, especially berries,
green tea, turmeric, even darkchocolate.
Rachel (10:24):
Wait, did you say dark chocolate?
Mark (10:25):
I did, but look for at least 70% cacao and not too much
added sugar.
And we can't forget aboutessential minerals like
magnesium, vitamin D and zinc.
They're all crucial for immunefunction and low levels are
linked to higher inflammation.
Rachel (10:40):
Got it.
Magnesium, vitamin D, zinccheck.
Mark (10:44):
And, last but not least, don't underestimate the power of
fermented foods and prebiotics.
Rachel (10:50):
Oh yeah, those are good for gut health.
Mark (10:51):
Exactly Things like yogurt with live cultures, kefir,
sauerkraut and prebiotic-richfoods like onions, garlic,
garlic oats.
They all help improve thediversity and balance of your
gut microbiome, which is key tokeeping inflammation in check
it's amazing how much food canimpact our health on such a deep
level it really is, butsometimes it can be tough to
tell if your diet is actuallycausing problems, especially if
(11:14):
your regular lab tests looknormal right, like if everything
comes back within range.
Exactly.
But the body often gives ussubtle signs, even if those
standard tests don't pick themup.
It's like those little whispersthat something might be off.
Rachel (11:26):
So what are some of those whispers we should be
listening for?
Mark (11:31):
Okay.
So fatigue is a big one,especially if you feel tired
after meals or just drainedthroughout the day.
Digestive issues like bloatinggas or abdominal discomfort can
also be a sign, even if youhaven't been diagnosed with a
specific gut disorder.
Rachel (11:45):
Those are things people often just try to ignore.
Yeah.
Mark (11:47):
And then there are things like joint pain, brain fog,
difficulty concentrating, moodswings, headaches or migraines,
skin problems like acne oreczema, cravings for sugary
foods.
Those can all be subtle cluesthat inflammation might be at
play.
And then unexplained weightgain, especially around the
belly.
Rachel (12:07):
It's like a whole checklist.
Mark (12:08):
Yeah, and a lot of these symptoms get brushed off as
stress or lack of sleep, butthey could actually be signs of
your immune system reacting tosomething in your diet.
Rachel (12:16):
So what do you do if you think your diet might be
causing some of these issues?
How can you figure out what'sgoing on and personalize your
approach?
Mark (12:23):
Well testing can be really helpful, especially if you're
working with a functionalmedicine practitioner.
They can help you dig deeperand identify potential triggers.
Rachel (12:32):
Okay, so beyond the basic blood work, what kind of
tests are we talking about?
Mark (12:36):
So HSCRP, like we mentioned, is a good one to
track over time.
Ferritin, along with other irontests, can help rule out iron
overload as the cause ofelevated levels.
Homocysteine can give youinsights into vascular
inflammation and methylation.
Food sensitivity panels cansometimes be helpful, but it's
important to interpret thoseresults carefully as they're not
(12:58):
always a slam dunk.
Some more specialized testsmight include looking at markers
like zonulin or LPS to directlyassess gut permeability, and a
comprehensive stool analysis cangive you a really detailed
picture of your gut microbiomeand any inflammation happening
there.
Rachel (13:14):
So many different tests.
Mark (13:15):
Yeah, there are a lot of options, but the key is to
remember that lab results arejust one piece of the puzzle.
You have to look at them in thecontext of your individual
health history, your symptoms,your lifestyle, everything.
Rachel (13:25):
Right, it's not just about the numbers.
Mark (13:27):
Exactly and beyond testing , there are other things you can
do to personalize your approach.
Keeping a detailed food andsymptom journal can be
incredibly revealing.
There are great apps for this,like MyNetDiary that make it
super easy.
Rachel (13:41):
Oh yeah, I love tracking apps.
Mark (13:46):
Me too.
They can really help you seepatterns and pinpoint potential
trigger foods.
And then there's theelimination diet, where you
temporarily remove commoninflammatory foods for a few
weeks and then slowlyreintroduce them, one at a time,
to see how your body reacts.
Rachel (13:57):
It's like playing detective with your own body.
Mark (13:59):
It really is, and for people with blood sugar issues,
using a continuous glucosemonitor, or CGM, can be a game
changer.
It shows you exactly howdifferent foods impact your
glucose levels in real time.
Rachel (14:10):
Wow, that's really cool.
So it's all about putting thepieces together the lab results,
the symptoms, your own personalexperience to figure out what
works best for you.
Mark (14:19):
Exactly.
It's about empowering yourselfto make informed choices that
support your health.
Rachel (14:24):
This has been such an eye-opening deep dive.
So, to wrap things up, what'sthe most important takeaway you
want people to remember aboutfood and inflammation?
Mark (14:31):
That it's a two-way street .
The food we eat can eithercontribute to chronic
inflammation, which is linked toso many diseases, or it can
help reduce inflammation andpromote healing, and the best
part is we have a lot of controlover that.
Rachel (14:45):
Right, it's empowering it really is.
Mark (14:46):
We have a lot of control over that, Right.
It's empowering it really is bybecoming more aware of how
different foods affect ourbodies.
Rachel (14:54):
We can make choices that support our health in the long
run, and that might involvegetting some testing done,
tracking your food and symptoms,or just being more mindful of
how you feel after you eat.
Mark (15:02):
Exactly.
And if you're looking forconvenient testing options,
there are services like QuickLabMobile that can come to your
home to collect samples forinflammatory markers and gut
health tests.
Rachel (15:12):
That's so convenient.
Mark (15:13):
It is, and for tracking NetDiary is a great app.
But even without fancy tests orapps, just paying attention to
your body's signals can make ahuge difference.
Rachel (15:23):
It's all about awareness and taking action.
Mark (15:25):
Couldn't have said it better myself.
Rachel (15:26):
So here's a final thought for everyone listening
If food can have such a profoundimpact on our health at a
cellular level, what's one smallchange you can make to your
diet today that could make a bigdifference for your long-term
well-being?
Something you can stick with,something that will help you
feel your best?
Mark (15:45):
It's worth thinking about, isn't it?
Rachel (15:46):
It really is.
Thanks for joining us foranother deep dive.
We'll see you next time.
Nicolette (15:50):
Take care.
Thanks for tuning into theHealth Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
(16:13):
episode.
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Rachel (00:24):
All right, welcome back everybody to the Deep Dive.
You know we talk a lot on thisshow about how the things we do
every day really impact ourhealth in the long run,
sometimes in ways we don't evenrealize.
Mark (00:35):
Absolutely.
Rachel (00:36):
So today we're going to kind of zoom in on one of those
fundamental processesinflammation.
Fundamental processesInflammation.
We've got a stack of articleshere that dive deep into the
connection between food and howit affects inflammation in the
body.
Mark (00:51):
Yeah, and what's really fascinating is how much power
our diet actually has toinfluence this whole process.
That's happening, you know, atthe cellular level, beneath the
surface.
Rachel (01:00):
Yeah, exactly, I think most people think of
inflammation as like when yousprain your ankle or you know,
you get a cut and it swells up.
Mark (01:07):
Right.
Rachel (01:08):
But we're talking about something a little different
here.
This is like a low grade,chronic kind of inflammation.
Mark (01:13):
Exactly, it's that silent, persistent kind that can be
ticking away for years withoutany obvious symptoms.
Rachel (01:19):
And the crazy thing is it's increasingly linked to some
pretty serious health issues.
It's increasingly linked tosome pretty serious health
issues.
Mark (01:24):
Oh, absolutely, heart disease, type 2 diabetes,
autoimmune conditions, evenAlzheimer's and some cancers.
It's like this common threadconnecting a lot of these
chronic diseases that people arefacing as they age.
Rachel (01:37):
So if we can't always feel it, how do we even know if
it's happening and what'scausing it in the first place?
That's what we're going tounpack today.
Mark (01:44):
Right, we're going to explore how food can either be
fanning those flames or helpingput them out.
Based on what these articles,have to say Okay.
Rachel (01:51):
So first things first, let's make sure we're all clear
on what we mean by inflammation.
Like everyone knows, thatimmediate swelling when you, you
know, twist your ankle, that'sacute inflammation, right.
Mark (02:00):
Exactly that's your body's immediate defense system
kicking in.
You get a cut, a burn, aninfection.
Your body sends in the troops.
Blood vessels dilate, whiteblood cells rush to the area.
Rachel (02:10):
Yeah, it gets all red and hot and swollen.
Mark (02:12):
Exactly, it's a super important protective mechanism.
It's supposed to happen andthen it usually subsides once
the threat is gone.
Rachel (02:20):
Like an alarm system.
Mark (02:21):
Yeah, exactly like that.
Rachel (02:22):
But then there's this other kind chronic inflammation,
which is kind of sneakier.
Mark (02:27):
Yeah, this one you don't usually feel.
It's this persistent low-levelprocess happening at a cellular
level.
It's not as intense as thatacute inflammation, but because
it's constantly there it canreally do some damage over time.
Rachel (02:44):
And that damage is what can lead to some of those
serious conditions we mentionedearlier.
Mark (02:47):
Precisely the research, like in nature medicine, is
really pointing to chronicinflammation as a major culprit
behind a whole spectrum ofdiseases.
Rachel (02:56):
Okay, so if it's so subtle, what's actually
triggering this chronicinflammation?
Why is it happening?
Mark (03:02):
Well, one of the big drivers is cellular stress.
Cellular stress, yeah, and youmight be surprised to hear this,
but food plays a huge role,really.
Yeah, every time you eat thosenutrients and compounds, they're
sending signals to your immunesystem, your hormones, even the
lining of your gut.
It all influences how your bodydeals with stress, and that
stress can show up asinflammation.
Rachel (03:22):
So it's more than just like counting calories and
watching your weight.
Mark (03:25):
So much more.
Food is information for yourbody and some dietary patterns.
You know like that typicalWestern diet, high in processed
foods, refined carbs, sugar.
All of them have been linked tohigher levels of inflammation
throughout the body.
Rachel (03:39):
OK, so let's break that down.
What is it about those kinds offoods that sets off this
inflammatory response?
Mark (03:45):
Well, for starters, all those refined carbs and sugars.
They cause your blood sugar andinsulin levels to spike really
quickly.
Rachel (03:52):
Right.
Mark (03:53):
And over time this can lead to a process called
glycation.
Rachel (03:56):
Glycation.
Mark (03:57):
Yeah, it's basically like sugar damaging and hardening
proteins in your body, makingthem less efficient.
And those sugar spikes.
They also contribute tooxidative stress.
Rachel (04:06):
Ah, oxidative stress We've all heard that term.
Mark (04:09):
Yeah, it's basically this imbalance between damaging
molecules called free radicalsand your body's antioxidants,
which are supposed to protectagainst that damage.
It's kind of like rust formingin your cells.
Rachel (04:18):
Not good, and this type of diet can also mess with our
gut bacteria, right.
Mark (04:23):
Absolutely the gut microbiome, all those trillions
of bacteria living in our gut.
They need a variety of foods tothrive.
Rachel (04:30):
Diversity.
Mark (04:31):
Exactly.
And these processed diets?
They tend to reduce thatdiversity, which weakens the
immune system, and on top ofthat, they can damage the lining
of your gut, making it morepermeable.
Leaky gut, Exactly.
Lining of your gut, making itmore permeable.
Leaky gut, exactly that.
Leaky gut means things thatshould stay in your digestive
tract, like bacterial toxins,lps for example.
(04:51):
They could leak into yourbloodstream.
Rachel (04:54):
Oh, that can't be.
It's not yeah.
Mark (04:55):
It triggers an immune response like your body's under
attack, and it releases thoseinflammatory molecules,
cytokines like IL-6, tnf-alphaCRP.
Rachel (05:04):
So it's like a domino effect Bad food, leaky gut,
inflammation throughout the body.
Mark (05:09):
Exactly.
And it's not just those bigdietary patterns either.
Even specific foods like gluten, dairy soy, even if you don't
have a full-blown allergy, cantrigger a reaction in some
people, especially when theirgut's already compromised.
Rachel (05:22):
So it's really about paying attention to your
individual response to differentfoods.
Nicolette (05:26):
Absolutely.
Rachel (05:26):
And the article also calls out some of the biggest
offenders in our diets when itcomes to inflammation.
Mark (05:31):
Oh yeah, those are the usual suspects Refined sugar,
high fructose, corn syrup,processed vegetable oils like
soybean and canola, trans fats,all that stuff, and then all the
processed grains, artificialadditives, preservatives they're
all over our food supply.
Rachel (05:47):
It's like reading the ingredient list of like half the
stuff in the grocery store.
Mark (05:50):
Pretty much, and you know there's actually a study in the
American Journal of ClinicalNutrition that linked high
glycemic diets and all thoserefined carbs to elevated CRP
levels.
Rachel (05:59):
CRP, that's C-reactive protein, right.
Mark (06:02):
Yeah, it's one of those key markers of inflammation that
can show up in your blood work.
Rachel (06:05):
So, even if you feel okay, your blood might be
telling a different story.
Mark (06:09):
Exactly.
These blood markers can give usa glimpse into what's going on
beneath the surface, sometimeslong before any symptoms even
appear.
It's really helpful information, whether you're working with a
functional medicine doctor oryour regular physician.
Rachel (06:22):
Okay, so what are some of the markers we should be
looking out for?
Mark (06:30):
Well, CRP, like we mentioned, is a big one.
Hscrp to be specific, it's aprotein produced by the liver
and it goes up when there'sinflammation in the body.
Rachel (06:34):
And what's considered a healthy level.
Mark (06:36):
Ideally you want to see it below 1.0 milligrams per liter.
Between 1 and 3, there might besome low-grade inflammation
brewing, and anything above 3 isusually a sign that something
needs to be investigated further.
Rachel (06:48):
Okay, crp got it.
What else?
Mark (06:51):
Ferritin is another one.
It's mostly known for storingiron, but it also increases with
inflammation.
Rachel (06:57):
So it does double duty.
Mark (06:58):
Yeah, If ferritin is high but your iron levels are normal,
it could be pointing towardssome underlying inflammation.
Then there's homocysteine andamino acid.
Rachel (07:07):
Homocysteine.
That's a mouthful.
Mark (07:09):
Yeah, it is, but elevated homocysteine is linked to
inflammation in the bloodvessels, which can increase your
risk of heart disease, strokeand even cognitive issues, and
low B vitamin intake can alsobump up those levels, so it's
good to keep an eye on that one.
Rachel (07:22):
So far, it sounds like a lot of these markers are
related to heart health.
Mark (07:26):
Yeah, many of them are.
And then we have fibrinogen,which is a clotting factor.
It goes up with inflammationtoo, and it's linked to
hardening of the arteries andother cardiovascular problems.
Rachel (07:34):
Okay, another piece of that puzzle.
Mark (07:45):
And ESR, erythrocyte sedimentation rate.
Yeah, esr is kind of a generalmarker.
It's not as sensitive as HSCRPso I might not pick up on
low-grade inflammation, but itcan be helpful when it's
elevated alongside other markers.
Rachel (07:50):
And then there's NLR, neutrophil to lymphocyte ratio.
That one sounds a little moretechnical.
Mark (07:57):
It is, but it's becoming more widely used.
It basically reflects thebalance between different types
of white blood cells, and ahigher ratio can suggest that
the immune system is in more ofa fight mode which is often seen
with obesity and insulinresistance.
Rachel (08:11):
So by looking at all these markers together, you can
get a pretty good idea of what'shappening with inflammation
throughout the body.
Mark (08:18):
Right, and when you consider these blood tests along
with your diet, your symptoms,your overall health, it can
really help you connect the dotsbetween what you're eating and
how your body's responding.
Rachel (08:27):
OK, but the good news is , food can also be a powerful
tool to actually fightinflammation, right, Absolutely,
it's not all doom and gloom.
Mark (08:35):
While certain foods can fuel the fire, absolutely, it's
not all doom and gloom.
While certain foods can fuelthe fire, there are so many
others that can help put it out.
Our bodies are designed to healand repair, and the right foods
can provide the building blocksand signals to do just that.
Rachel (08:49):
So it's not just about avoiding the bad stuff, it's
also about actively adding inthe good stuff.
Mark (08:54):
Exactly, and there are certain dietary patterns that
have really been shown to helpthe Mediterranean diet for
example.
Rachel (08:59):
Wow, that's always a popular one.
Mark (09:01):
And for good reason Lots of olive oil, fish, veggies and
nuts legumes.
It's been linked to lower CRP,better cholesterol levels and a
lower risk of heart diseaseoverall.
Then you've got those wholefood plant-rich diets that are
packed with fiber, antioxidantsall sorts of good stuff to
support a healthy gut and fightoxidative stress.
Rachel (09:21):
Right, so lots of fruits and vegetables.
Mark (09:28):
Tons of them.
And then there are low glycemicor low carb diets, which can
really help stabilize bloodsugar and prevent those
inflammatory insulin spikes.
And for some people,elimination diets can be helpful
to identify and remove specificfoods that are triggering their
immune system, like gluten,dairy or soy.
Rachel (09:42):
So many options.
Mark (09:43):
Lots of tools in the toolbox.
It's really empowering to knowthat we have so much control
over our health through food.
Rachel (09:49):
Okay, so let's get specific.
What are some of the topanti-inflammatory nutrients in
foods?
Mark (09:55):
Okay.
So omega-3 fatty acids are amust.
You'll find those in fatty fishlike salmon, mackerel, sardines
, or plant-based sources likechia seeds and flax seeds.
Rachel (10:04):
Those are good for the brain too, right?
Mark (10:06):
Oh yeah, they have tons of benefits.
And those omega-3s getconverted into these amazing
compounds called resolvins andprotectins that actively help
resolve inflammation in the body.
Then we have all thepolyphenols and antioxidants,
which you'll find in colorfulfruits, especially berries,
green tea, turmeric, even darkchocolate.
Rachel (10:24):
Wait, did you say dark chocolate?
Mark (10:25):
I did, but look for at least 70% cacao and not too much
added sugar.
And we can't forget aboutessential minerals like
magnesium, vitamin D and zinc.
They're all crucial for immunefunction and low levels are
linked to higher inflammation.
Rachel (10:40):
Got it.
Magnesium, vitamin D, zinccheck.
Mark (10:44):
And, last but not least, don't underestimate the power of
fermented foods and prebiotics.
Rachel (10:50):
Oh yeah, those are good for gut health.
Mark (10:51):
Exactly Things like yogurt with live cultures, kefir,
sauerkraut and prebiotic-richfoods like onions, garlic,
garlic oats.
They all help improve thediversity and balance of your
gut microbiome, which is key tokeeping inflammation in check
it's amazing how much food canimpact our health on such a deep
level it really is, butsometimes it can be tough to
tell if your diet is actuallycausing problems, especially if
(11:14):
your regular lab tests looknormal right, like if everything
comes back within range.
Exactly.
But the body often gives ussubtle signs, even if those
standard tests don't pick themup.
It's like those little whispersthat something might be off.
Rachel (11:26):
So what are some of those whispers we should be
listening for?
Mark (11:31):
Okay.
So fatigue is a big one,especially if you feel tired
after meals or just drainedthroughout the day.
Digestive issues like bloatinggas or abdominal discomfort can
also be a sign, even if youhaven't been diagnosed with a
specific gut disorder.
Rachel (11:45):
Those are things people often just try to ignore.
Yeah.
Mark (11:47):
And then there are things like joint pain, brain fog,
difficulty concentrating, moodswings, headaches or migraines,
skin problems like acne oreczema, cravings for sugary
foods.
Those can all be subtle cluesthat inflammation might be at
play.
And then unexplained weightgain, especially around the
belly.
Rachel (12:07):
It's like a whole checklist.
Mark (12:08):
Yeah, and a lot of these symptoms get brushed off as
stress or lack of sleep, butthey could actually be signs of
your immune system reacting tosomething in your diet.
Rachel (12:16):
So what do you do if you think your diet might be
causing some of these issues?
How can you figure out what'sgoing on and personalize your
approach?
Mark (12:23):
Well testing can be really helpful, especially if you're
working with a functionalmedicine practitioner.
They can help you dig deeperand identify potential triggers.
Rachel (12:32):
Okay, so beyond the basic blood work, what kind of
tests are we talking about?
Mark (12:36):
So HSCRP, like we mentioned, is a good one to
track over time.
Ferritin, along with other irontests, can help rule out iron
overload as the cause ofelevated levels.
Homocysteine can give youinsights into vascular
inflammation and methylation.
Food sensitivity panels cansometimes be helpful, but it's
important to interpret thoseresults carefully as they're not
(12:58):
always a slam dunk.
Some more specialized testsmight include looking at markers
like zonulin or LPS to directlyassess gut permeability, and a
comprehensive stool analysis cangive you a really detailed
picture of your gut microbiomeand any inflammation happening
there.
Rachel (13:14):
So many different tests.
Mark (13:15):
Yeah, there are a lot of options, but the key is to
remember that lab results arejust one piece of the puzzle.
You have to look at them in thecontext of your individual
health history, your symptoms,your lifestyle, everything.
Rachel (13:25):
Right, it's not just about the numbers.
Mark (13:27):
Exactly and beyond testing , there are other things you can
do to personalize your approach.
Keeping a detailed food andsymptom journal can be
incredibly revealing.
There are great apps for this,like MyNetDiary that make it
super easy.
Rachel (13:41):
Oh yeah, I love tracking apps.
Mark (13:46):
Me too.
They can really help you seepatterns and pinpoint potential
trigger foods.
And then there's theelimination diet, where you
temporarily remove commoninflammatory foods for a few
weeks and then slowlyreintroduce them, one at a time,
to see how your body reacts.
Rachel (13:57):
It's like playing detective with your own body.
Mark (13:59):
It really is, and for people with blood sugar issues,
using a continuous glucosemonitor, or CGM, can be a game
changer.
It shows you exactly howdifferent foods impact your
glucose levels in real time.
Rachel (14:10):
Wow, that's really cool.
So it's all about putting thepieces together the lab results,
the symptoms, your own personalexperience to figure out what
works best for you.
Mark (14:19):
Exactly.
It's about empowering yourselfto make informed choices that
support your health.
Rachel (14:24):
This has been such an eye-opening deep dive.
So, to wrap things up, what'sthe most important takeaway you
want people to remember aboutfood and inflammation?
Mark (14:31):
That it's a two-way street .
The food we eat can eithercontribute to chronic
inflammation, which is linked toso many diseases, or it can
help reduce inflammation andpromote healing, and the best
part is we have a lot of controlover that.
Rachel (14:45):
Right, it's empowering it really is.
Mark (14:46):
We have a lot of control over that, Right.
It's empowering it really is bybecoming more aware of how
different foods affect ourbodies.
Rachel (14:54):
We can make choices that support our health in the long
run, and that might involvegetting some testing done,
tracking your food and symptoms,or just being more mindful of
how you feel after you eat.
Mark (15:02):
Exactly.
And if you're looking forconvenient testing options,
there are services like QuickLabMobile that can come to your
home to collect samples forinflammatory markers and gut
health tests.
Rachel (15:12):
That's so convenient.
Mark (15:13):
It is, and for tracking NetDiary is a great app.
But even without fancy tests orapps, just paying attention to
your body's signals can make ahuge difference.
Rachel (15:23):
It's all about awareness and taking action.
Mark (15:25):
Couldn't have said it better myself.
Rachel (15:26):
So here's a final thought for everyone listening
If food can have such a profoundimpact on our health at a
cellular level, what's one smallchange you can make to your
diet today that could make a bigdifference for your long-term
well-being?
Something you can stick with,something that will help you
feel your best?
Mark (15:45):
It's worth thinking about, isn't it?
Rachel (15:46):
It really is.
Thanks for joining us foranother deep dive.
We'll see you next time.
Nicolette (15:50):
Take care.
Thanks for tuning into theHealth Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
(16:13):
episode.
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