What to Eat to Reduce Injury and Recover Faster | Dr. Stephan Esser | The Exam Room Podcast

[@WealthForge44]

Here's a chat gpt summary of the transcription of the video (which foods to eat). Hope that helps somebody: Based on Dr. Stephan Esser's insights from the podcast transcript you shared, here’s a summary of the key foods and dietary practices that athletes can adopt to enhance performance, reduce injury, and accelerate recovery: Increase Plant-Based Foods: Emphasize a diet rich in fruits, vegetables, nuts, and seeds. These foods are high in antioxidants and other nutrients that help reduce inflammation and improve blood flow, which is crucial for healing and recovery. Focus on Anti-Inflammatory Foods: Include foods that naturally reduce inflammation in the body. Berries, cherries, leafy greens, and spices like turmeric and ginger are especially beneficial. Hydrate Well: Proper hydration is essential for optimal athletic performance and recovery. Water supports every metabolic function and nutrient transfer in the body and is crucial for reducing post-exercise fatigue and preventing injuries. Include Healthy Fats: Incorporate sources of omega-3 fatty acids, such as flaxseeds, chia seeds, and walnuts. Omega-3s help reduce inflammation and are important for joint health. Adequate Protein Intake: Ensure sufficient protein intake from varied plant-based sources like legumes, quinoa, tofu, tempeh, and edamame. These help repair muscle tissue and promote recovery. Whole Carbohydrates: Opt for whole grains and starchy vegetables for sustained energy. Foods like sweet potatoes, oats, quinoa, and brown rice provide the energy required for high-intensity training and recovery. Micro-Nutrient Dense Choices: Aim to include a variety of colorful foods that are rich in vitamins and minerals. This not only helps in reducing inflammation but also enhances muscle recovery and general well-being. Limit Processed Foods and Sugars: Reduce intake of foods that can exacerbate inflammation, such as processed foods, excessive sugars, and unhealthy fats. Recovery Nutrition: Post-exercise, focus on consuming carbohydrates and protein to replenish muscle glycogen stores and aid in the repair of damaged tissues. Smoothies with fruits, greens, and plant-based protein powders can be an excellent choice. Implementing these dietary recommendations can help athletes reduce the risk of injury, enhance performance, and improve overall health. Dr. Esser emphasizes the powerful role that diet plays in sports performance and recovery, aligning with the broader understanding of nutrition in athletic health management.

[@extropiantranshuman]

wouldn't it be nice if youtube had an ai generated summary with each video?

[@AzerPaul]

To have two of the most articulate guys in the virtual world talking with each other about serious topics is a real treat. I learned so much and plenty to help me modify my lifestyle for the better. Man, I don’t think I heard an “uh” the whole time. Thanks, Chuck, for having this great guy on your show.

[@PhysiciansCommittee]

We appreciate the kind words!

[@extropiantranshuman]

yeah no joke!!!

[@sowmindful1501]

Love Dr. Esser’s motivaitonal and contagious vibes.

[@PhysiciansCommittee]

So do we!

[@danakennett4772]

Jacksonville is so lucky to have Dr. Esser! Due to my husband‘s lower back issues, we met him back in 2018. Little did I realize that he would be the person to convince me to change what I ate. I reversed my auto immune problems within a few weeks, and I’ve never looked back!🎉🎉🎉🎉

[@extropiantranshuman]

27:43 imagine being at your worst and hearing someone say that to you - blowing your mind, emotions, wishes for animal products, etc. out the window!🤣what a sight to see. While I've seen just about all of esser's interviews be spot on - I really like this interview by him. It's hilarious.

[@jedikfc]

Dr. Esser needs to be a monthly regular.

[@extropiantranshuman]

he is for chef aj I don't mind seeing him now and then if he wants to - but we get him a lot on chef aj's channel - if she is still going to keep with her schedule. One place is more than enough for me lol. I even have a hard time keeping up with Dr. Barnard's happenings everywhere lol - and he's mostly on here!

[@extropiantranshuman]

23:44 chuck at his best - asking the really pressing questions that we all wanting to hear said. That's what I super de duper love about chuck - you don't have to ask - he already does - he just already knows!!!

[@melissahayes9461]

Dr. Esser is an amazing human being! He is such a great speaker and so encouraging!. Thank you for having him on the show.

[@krista9835]

Please have Dr. Esser on regularly! He is so informative and motivating!!

[@tamaraberg8908]

He is a great speaker and his wife often speaks with him

[@karenprice3886]

He's the best! I'm currently in his 8 week program. AMAZING!

[@adelineamador8832]

LOVE DR ESSER!❤ Thanks for having him on, we need more!

[@extropiantranshuman]

I love listening to esser so much - like you all wouldn't believe - clear, straight to the point, and actually has something to say. He's kept me going vegan when I struggled, as has PCRM! PCRM is of course 1st - but I place dr esser in 2nd.

[@kentroskelley1389]

Super glad Dr Esser is out there to advise athletes!

[@lavondahawkins]

Awesome as usual, Dr. Esser has a wealth of knowledge!

[@PhysiciansCommittee]

We couldn’t agree more!

[@Lotus-Leaves977]

I always listen to your podcasts enjoyinly ❤❤

[@carriebecker2092]

Absolutely loved this. So interesting. Thank you.

[@PhysiciansCommittee]

Glad you enjoyed it!

[@extropiantranshuman]

16:24 berry microgreens salad sounds so amazing just about now - of amaranth and sunflower - hits the spot!

[@michelewislaPlantBasedCoach]

Wow, I’m always so impressed with all the guests & people on the show, and this just kept the bar amazingly high. Great show Chuck! 🎉

[@extropiantranshuman]

14:35 I absolutely love fennel - I really don't get enough of it, so to hear this - makes an orange arugula fennel salad sound so much better than ever post-workout! I love plant stem cells too

[@extropiantranshuman]

now which part of the fennel are we talking - the bulb or fronds? I would imagine the nutrients are in the fronds - but what do I know?

[@FathomFrequency]

Very interesting...Is the cholesterol level attributable to the injury or is it the response of the body to produce more to facillitate healing? Were there control groups in that study that tested before and after injury.?

[@extropiantranshuman]

34:30 I'd be down for that!! He just wants what's best - and that's what I appreciate!! I just like how he looks at food like it's software for our body's hardware - programming it like a robot - telling it what to do with the foods we eat.

[@extropiantranshuman]

I love the idea of juices after a workout. I also don't mind smoothies. Berries and greens are the top athletic combo for me!

[@georgebmac8140]

Wow! This guy knows what talking about! Both on the pragmatic level and physiologic level! It all ties in and makes sense!

[@extropiantranshuman]

11:29 that founder of american running story sounds so familiar - it's so amazing to hear what happened to this person. I agree - diet > exercise. Diet comes first - without food to grow a body - you can't exercise with it, can't run with something you have nothing of! You can't have exercise without diet.

[@WFPB_4_Life]

Love Dr. Esser! So much great info shared. Thank you!🌱💪

[@PhysiciansCommittee]

Our pleasure!

[@imperfectvegan5724]

Wow! Great guest, great interview!

[@PhysiciansCommittee]

We’re glad you enjoyed the show 🙂

[@extropiantranshuman]

12:43 since no one will watch this video if there's a scientific rundown - I'll do it here. Anthocyanins I believe are a group of 6 molecules - cyanidin, delphinidin, malvidin, peonidin, petunidin, and pelargonidin. If you look at them - they have their own unique colors - and it's like a rainbow in a way - cyanidin on the red end and malvidin towards the purple side. It's the purple end that really does some of the most anti-inflammatory work - which is why people look to blueberries - being the highest in malvidin. That said - there's isn't much malvidin in foods compared to other anthocyanins like cyanidin. With all of them taken into account - elderberry and its juice is #1 for the highest anthocyanins, followed by the tasmanian pepper (whatever that is), black raspberries, the illawara plum (which also has the most vitamin c of any food - beating even camu camu!), and then in 5th place - blueberries. According to "Food Anthocyanins: Malvidin and Its Glycosides as Promising Antioxidant and Anti-Inflammatory Agents with Potential Health Benefits" - and of course I believe dr greger's how not to age presentation - malvidin impacts nrf2 - which is associated with antiaging. Anyway - so because of so many benefits of malvidin - I would say Dr. Barnard is pretty spot on with the blueberry! But after blueberry for malvidin is going to be bilberry, red grapes, and black seed cowpeas. There's also jambul - whatever that means. Hope this helps everyone! I think most dr's touch upon these - but honestly no one's really looked in depth on all this - I think it would be nice for someone - preferably PCRM - to 'take the ball' on this one - and get some video going. If not - maybe dr greger - but I think PCRM is better on its visualizations!

[@dephnekus9796]

Wow, why am I only hearing about this doctor now. He's a gem! Please feature him more.

[@tamaraberg8908]

He has a regular spot on chef AJ podcast

[@extropiantranshuman]

I wonder if stephan knows about the verb now program of yore - back in 2003? I really truly loved it so much and he really reminds me of it if not kind of embodies it in a way.

[@WealthForge44]

And the two drinks he recommends: Dr. Stephan Esser recommends two specific types of drinks that are particularly beneficial for athletes focusing on recovery and reducing inflammation: Fresh Squeezed Juice with Carrot, Turmeric, Apple, and Lemon: This juice combines the anti-inflammatory properties of turmeric with the vitamins and antioxidants found in carrots, apples, and lemon. This blend not only aids in reducing inflammation but also supports immune function and provides a natural energy boost. Green Juice with Greens, Green Apple, Cucumber, Celery, and Lettuce: This green juice is packed with vitamins, minerals, and antioxidants. The combination of leafy greens with cucumber, celery, and green apple offers hydration, while also delivering a significant dose of nutrients that promote recovery and reduce muscle soreness. Both of these drinks are designed to enhance blood flow, deliver essential nutrients, and help clear out metabolic waste from muscles after intense workouts. They're great choices for athletes looking to support their body’s healing process naturally.

[@extropiantranshuman]

I personally enjoy my rainbow 'garden' juice (the earthier - the better) - beets, turmeric, carrot, pineapple (preferably the core), ginger, lemon (sometimes I like lime more), dandelion greens (super important for athletes), cucumber (or kale or red spinach - probably better), celery, blueberries, concord grapes. Topped with blue spirulina!!!

[@DLFfitness1]

Exercise has to be simple and doable.

[@clc7378]

🎉 TY!

[@LuckyMas-Mas]

In short : If you want to be healthy , have a Plant based diet and also exercise .

[@77magicbus]

Would be nice if you put some time stamps on this video. Thanks

[@sandiajax2662]

Question: Dr Esser says we need to eat enough calories when we exercise, how do we know how many calories to eat, whether in our weight loss mode or in our exercise increase phase of our journey?

[@extropiantranshuman]

15:17 those who let their brains degenerate on violence through fixating on animals products don't see gold - distract from their winnings, because they aren't gold themselves. Eating plants lets you shoot for the finish line and win!! He reminds me of myself - I'd power on raw vegan liquids - and won 1st place in so many athletics - brings me back to the day. If people didn't trip over the wrong thing and actually desire to trip over themselves all the ime - maybe stephan over there could've actually had some competition! Those people were dragging him down as he was lifting them up - that's what plants do!

[@sheilabroatch3772]

How do we get these food to folks with a limited food budget? I, for one can't afford to bolt down a pint of raspberries. That said, this is great information,

[@katiejo711]

I know everyone can’t do it but I grow raspberries. I have so many raspberries that I can’t eat them all. They are very easy to grow.

[@sheilabroatch3772]

@@katiejo711 I'm jealous. Good for you!

[@extropiantranshuman]

15:17 has anyone watched the youtube short of the astronaut running on saturn's rings? That's what I picture dr esser lol.

[@extropiantranshuman]

since esser gave me the fennel idea - I'll let him know that red spinach (amaranthus dubius) dwarfs arugula so much for nitric oxide! It's the top nitric oxide source I know - although I see where he's coming from in terms of arugula being a brassica - which is anti-estrogenic - meaning it's going to keep those pesky carcinogenic levels of hormones that increase from exercise.

[@extropiantranshuman]

speaking of reducing injury - I was wondering if PCRM wanted to do a video on poison ivy rashes - how there's certain foods that decrease it - like pineapple cores due to bromelain? It goes along with the athleticism - you could even broaden it to other environmental risks that can lead to injuries - that are reduced by plant foods. It might be pretty hard to find an environmental health scientist, but I bet you could. I have an environmental health science degree (but there's so much - not sure I'd know enough, but I know a lot).

[@georgebmac8140]

I notice that after hard exercise I don’t feel inflamed until about 2 hours after the exercise. So, should I wait to take the anthrocyanins till then ?

[@Drhturner]

Fiber has now been deemed one of the most potent anti inflammatory molecules in the human diet. What’s fiber’s role in athletic performance and recovery? Would think smoothies are a better option than juicing….#EatForYourMicrobiome

[@COACH-CARBOHYDRATE]

Low-fat High Carber hydrate diet is best for athletic performance and recovery. Helps you with the pump in the gym and helps restore glycogen immediately after the workout, Carbs FTW!! 💪💪💪

[@suemichaelsen8486]

Fennel raises blood pressure. Would be appropriate to mention.

[@smalltowngirl6681]

It’s a good thing there are channels like this out there to counter act channels that tell you stop eating vegetables to save money.

[@polibm6510]

Not to save money but "save" health.

[@MetalBere]

👏👏👏

[@Virgo921]

I have a request for this channel consider video on the dangerous side effects of carnivore. I am one of the many people who unfortunately tried carnivore resulting several weeks of diarrhea. Thankfully stopped three weeks I am still recovering using whole plant based lifestyle no animal products. My sincere hope you will investigate the dangerous side effects. People need to be warned. Thanks! 💜

[@polibm6510]

@Virgo921 Interesting. I don't have this problem. What did you eat?

[@extropiantranshuman]

24:25 the best vegan promoters that I know will always (if they don't - it's in their head) reference dean ornish - such a legend. If not - it's the pritikin person.

[@StephenMarkTurner]

Dr Haas in the book "Eat to Win" recounts dining with Jim Fixx. He said he ordered a double order of roast beef with gravy. Even though his genetics were poor, he felt that the running gave him immunity.

[@Virgo921]

Crazy carnivore diet same thing. Tried it made me very sick. Thankfully, I stopped.