The #1 Diet in the World for Lowering Inflammation | Dr. Uma Naidoo

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The Overall Best Diet for Reducing Inflammation | Dr. Uma Naidoo

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Timestamps ⏱

0:00 – Intro
1:56 – 25% off Your First Order from SEED
2:50 – The Best Diet to Reduce Inflammation
10:20 – Food in America vs Europe
13:50 – Mediterranean Regions & Blue Zones
17:18 – How to Add a Mediterranean Flair to Your Diet
22:42 – Rates of Anxiety & Depression in US vs Other Countries
24:20 – Reducing Inflammation & Improving Mental Health
35:31 – Where to Find More of Dr. Naidoo’s Content

Dr um I do when you look at nutrition as a whole I think one thing that all nutritional camps seem to agree on whether it’s people that are carnivore maybe they’re vegan maybe they’re omnivores this and that is they all tend to agree that modulating inflammation is

A very important thing yes and you know you and I have been swimming in the research for a long time surrounding this particular diet and it seems to at least on paper and from my own anecdotal experience be very very good at modulating inflammation and you know

Before we kind of talk about the diet specifically like what is inflammation when we’re talking about it like from a dietary perspective I love that question because inflammation is is a word that often gets confused because the body has acute inflammation which happens when we fall over in sports and you know scrape

Our knee or we or we injure something and then the body has a whole system of helping that heal and that’s aute to inflammation but what we’re referring to when it comes to food is more chronic Insidious inflammation which builds up slowly over time and one of the ways it builds up is

Through a poor diet so eating the processed alra processed foods very sugary Foods um added and refined sugars those types of things um that we’ve we’ve spoken about in terms of driving even symptoms of anxiety um these can drive inflammation but the interesting thing about inflammation that’s really

Evolved over the last decade or so is that in mental health more and more research is showing that inflammation also drives conditions like anxiety depression cognitive disorders and more so it’s not just oh it’s causing some inflammation in your gut it’s actually also impacting your mental health so

Inflammation is something we have to be paying attention to um for our overall health but also our mental well-being I would highly recommend a product called seed if you’re looking for a probiotic it’s not the takeaway from this video don’t get me wrong I just thought I’d

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Below for a good one I I totally agree and it’s I mean you can feel it immediately when you’re eating something that’s not exactly good but you can feel it definitely more chronically when your diet has been consistently poor for a while yes and I think when we’re talking

About you know the quote unquote sort of best diet for reducing inflammation I think it’s a uh have to take kind of a big holistic look at it not just be like okay well the trick is to eat this this one particular food and I think the diet

We’re both talking about is the Mediterranean diet now that everyone’s heard what the diet is they’ll click off the video but I encourage you like want to break down the different components of it because I think there’s different elements of the Mediterranean diet that make it so key for modulating

Inflammation so it be interesting to kind of have some back and forth that you being you know Harvard trained psychiatrist and a nutritionist and a chef like you have a pretty good understanding of what’s happening in the brain and and maybe we can have some back and forth and I can talk about

What’s happening in the body I really like that and I appreciate you highlighting something that many people either you get the eye roll or oh it’s you know one more person saying eat the mediteran diet there’s so much more to it um the the um there was some recent

Research published uh early in 20 23 that in nutrients that actually showed that the Mediterranean diet also impacts mental well-being not just physical well-being and there have been some prior studies of that too um some of the focus of the other studies has been the actual composition of the Mediterranean

Diet which by the way is not just a plant forward diet it also has healthy fats certain types of meats or seafood um and a really good balance of things U and and I feel like what it’s talking about is getting us back to really a

Whole Foods diet which in the US we’ve moved away from so it’s a much it’s much more powerful term that we should be paying attention to and not just assuming that it’s something to be swept aside because I think it can actually help us yeah I agree and I think that

When you look at the Mediterranean diet it’s easy to think that this is um you know a very low meat diet and you look at the Mediterranean regions I mean it varies widely right I mean you’ve got it does certain regions that are consuming I don’t want to say copious amounts of

Meat but I mean we’re talking 30 to 40% protein like you know from from animal sources yes and that’s that’s not a small amount so and they seem to have the same sort of outcomes as some of these other more plant forward Mediterranean regions which kind of

Leads us to believe that well I’ll ask you I don’t know because it’s kind of uh it’s there’s no right or wrong answer right now because I don’t know if we have the literature but you know is the Mediterranean diet good because of what’s in it or is it good because of

What’s not in it I love that question I think it’s both and I’ll tell you why it focuses on the whole foods that we’ve forgotten how to eat I’ll tell you a funny story I don’t know if I’m allowed to call out a brand name but I um never knew what a popt

Was and it was the first time in my life that i’ ever encountered a food like that and it was fascinating to me cuz of course it tasted delicious until I real realized you know what went into it but this is an example of Sting grow growing

Up in a culture where breakfast was Savory and then being introduced to a very new food when I moved to Baston to study and it it’s speaks to the fact that there’s this process that you forget that you actually used to eat this wholesome breakfast um and maybe

You know you’re spoiled and your mom mom or your grandmother prepared it for you which in my case was true um but you you forget that and your mind suddenly gets into well when and I have this it’s so much easier it’s quick it’s it’s on the

Go kind of thing I feel like the Mediterranean diet is really almost in a way taking us back to those principles maybe that wasn’t the original intention but it’s a Whole Food’s diet there isn’t processed food in it um and I would argue that you know say that it has a

Certain type of legume in it and you buy black beans in a can or chickpeas in a can yes there’s some processing but you rinse them out and they actually sto the whole food they haven’t added a ton of stuff unless you buy a can that’s processed but I feel

That it sort of it encourages us to step back from processed foods and say why not lean into those plants why not have this healthy fat from the seafood why not have the nuts and seeds um you know and have the the grains that we should be eating because a certain amount of

The healthy grains are really important for our gut microbes um so I think it would be a bit of both yeah no I agree I in fact there’s a paper that I referenced in a video last week that I was filming and it was looking at the uh level of beta glucans

Which you’re obvious familiar with you know very important type of sort of I guess you would I guess you could call it a Prebiotic you could categorize it what would you categorize beta glucans as um usually I think of it as a Prebiotic yeah so it’s there looking at

Comparing like various forms of starting with refined wheat ranging all the way up to the highest levels of beta glucans in whole grain barley and it was very interesting to see the effects on inflammation and a number of other biomarkers just looking at the range like as the level of beta glucans went

Up and the less refined the grain became it really was very very positive impact whereas I think there’s a common theme out there that you know grain are a problem and I think grains certainly can be a problem they can be but it’s like how many of us like when was the last

Time most of us in the United States have had a half a cup or 3/4 of a cup of whole grain barley yes like really right you know so it’s so hard for us to like make a statement that’s accurate to say like well grains are problematic well

Okay we have to have context here you have to have context and and the processing the the the way that it’s made weat is the same same thing although that’s actually a whole a whole other situation but I agree with you there because I feel as though when in

The United States when we think about grains it’s it’s a very it’s a very my it’s a very limited spectrum of what we think about um it’s either highly processed oatmeal that people think about that’s more the instant version that has a lot of added you know

Unhealthy foods to it um or it’s exactly how often do see people go out and cook barley as their grain um I think quinoa has taken on a little bit more and it’s a great source of fiber and protein but sometimes people get a bit lost with

That and they’re not quite sure how to cook it but I you know I encourage I encourage people to do that um and in fact in my book calm your mind with food I have um a like a hot porridge like a like a it’s almost think oatmeal but

Made with quinoa because of the protein and uh the fiber content of it I want people to kind of get used to other ways of thinking about it and you literally make it directly from the grain um so context is extremely important so I appreciate that point yeah it’s I mean I

Think people think Mediterranean and another thing I mean I think culturally and just geographically how things are different too I’m not going to get go down the the glyphosate rabbit hole right now but obviously there’s a difference between even the levels of gluten and gadin in like true Italian or

European pasta compared to what’s here you and you’re a culinary expert so I mean I I’ve only heard this on the surface but is is that true like it’s food pretty different there so clinically I’ve actually had individuals who can eat bread in places like Hungary or other parts of Europe including

Italy um and not be able to consume local American bread I’ve also had individuals comment that if they eat a bowl of pasta at a restaurant in the United States for sure you know if they’ve added pasta to that week or a few times that week they they they going

To see their numbers on the scale increase they’re going to gain weight of feel a certain way including things like just feeling bloated or just uncomfortable um but they eat it and they enjoy they will go to Italy and eat pasta a portion size very different B

Made from scratch um see healthy fats added um and have pasta when they traveling it’ll come back and say I’m shocked Dr naid I did not gain 10 pounds I was I thought for sure I’m going to come back and be overweight but there’s definitely a difference and then there

Have been books written about the way that wheat has been um kind of engineered in this country and we know that the wheat product that we have in the United States is very different so I don’t know the facts of how the wheat is produced in Italy but it’s a healthier

Grain and and I know that from um people’s experience of how they can eat pasta how they can eat those grains or those uh really consume gluten in a different form overseas but they can’t do it here and uh I think it’s you know what we’ve

Done to yeah I agree I mean even if we get down to processed meat right in in Europe or Italy you’ve got you know pruto or paraham it’s a process meat right and on the surface you think okay well that’s exactly what is a carcinogen and exactly what we should avoid you’re

Like well their version of a processed meat is ham and salt yeah that’s that’s correct and and the way that they make their um their their hams and their prute and all of that is very different it it’s completely different it’s not doesn’t necess go through a machine so I

Think there’s it’s a very different product and they may not be adding things um like nitrates and if you’ve seen recently there’s some supermarkets where if you choosing a um something for shut or cold meat that they will actually be labeled nitrate free mhm and

And one of the reasons well of course my lens is mental health um the nitrates in those added processed meats can actually drive depression so I’m not sure that the food in is picked up on that but they I think they trying to tell you that it’s a healthier product but I

Think what we how we’re producing it here like a slice of baloney is very different from um a pah ham or something like that in in Italy yeah it’s uh I even saw one paper was like paraham actually has bioactive peptides in it that have actually a beneficial effect above and

Beyond even just say regular ham in that particular case and I think it kind of comes back to this whole thing of like okay are you looking at a Mediterranean diet as like what this ideal of a Mediterranean diet is or are you really looking at like what do the

Mediterranean regions because I know there’s studies that say uh Stronger adherence to Mediterranean principles leads to XYZ and that stuff’s fascinating don’t get me wrong like but I really like to look at the true like cultural Geographic data where you’re seeing like even you know U the socioeconomic piece the socio

Demographic piece of like okay well let’s look at what people have this as this ideal of the Mediterranean diet and let’s really look at the real Mediterranean diet CU I think what you and I are talking about is is the real Mediterranean diet right I I think so I feel that that’s

What we’re talking about and I also want to add in you know some some another context to this that for example the work of um the regions of the blue zones and what they eat you mentioned Sardinia it’s considered a blue zong Costa Rica predominantly one of the things they eat

A lot of is black beans um Japan one of the things they eat a lot of is seafood so these it’s not the Mediterranean diet it’s not they talk about those Mediterranean principles but all I’m pointing out is that they can be different foods but they still Whole

Foods and I think that when we talking about the Mediterranean diet what you and I are talking about is is how it’s described and not how it’s been interpreted um I think there’s a lot of interpretation of um the Mediterranean diet being entirely plant-based it’s not uh those regions are not plant-based

Regions and that doesn’t mean that they AR predom ly groups that eat a lot of vegetables cuz they are but I think we we the more we label and include and exclude the more confusing that information gets to everyone out there trying to eat healthy it it gets to be a

Puzzle that they can’t solve and then it’s just easier to pick up frozen food or fast foods you know such a solid point right it just like it’s too much for people to to figure out I’m really glad you mentioned the different regions of the blue zones too because it’s just

If you again you look at on the surface of it you think okay blue zones are pushing a plant-based angle they like well actually if you look at the different regions of the blue zones like they all are very very different and there might be some common denominators

But that that doesn’t mean that that is the case right I think the most important common denominator is not to go on a tangent but would probably is probably their lifestyle their activity and their relationship I was just going to say those you know having a tribe um

The power what’s it power N I think they talk about tribe context eating together they even throw in a glass of wine in some regions yet you know some regions like lomalinda entirely plant-based so it it does vary and I think I think in the United States we need to be able to

Embrace um and I’m not saying this with judgment I’m just saying I think we need to be more open-minded and inclusive around food because the more that we message around this is good this is bad don’t eat this only eat that the more confused people come become and then

It’s like hey I might as well just pick up fast food because I I’m not going to be able to figure out on my own anyway but I think if we messaging or talking about food then just offering some guidelines um and not guidelines without judgment yeah you know I mean speaking

Of guidelines what are some ways that people can add Mediterranean flare to their diets because I think there’s multiple elements we can talk about those different elements but like what what are some ways that people okay I don’t my family can’t go fullbore Mediterranean like maybe it’s just not

Practical what what are some ways that people can add some of the flare from a Mediterranean protocol into their life to get some of those benefits and those anti-inflammatory effects and the mental health benefits I think we can break it down into some simple principles think

About where you get your fats from think about olive oil avocado oil and actual avocados um think about nuts and seeds as a group rather than what type of nut or what type of seed and then think you know if you’re going to have um uh if

You if you happen to eat seafood and uh you meat eating you know think about the the quality of what you’re getting is it grass-fed beef if you if it’s within you know within um socio economically something you can you can afford to get cuz they tend to be more pricey can you

Get um you know pasturised uh chickens can you get pasturised lamp what whatever it is can you get a better version of it and if you can’t I would still you eat eat the actual food than a processed version of it right so we’re going to go on that principle and then I

Love to talk about the Kaleidoscope of colors because it’s much more than the colors of the rainbow um I designed a recipe called a kaleidoscope salad because honestly the multiple polyphenols and phytonutrients vitamins and everything that is found including fiber in these different color vegetables brings back biodiversity for

Your gut plus it’s nourishing your body and these are satiating foods that are not going to add on a ton add in a ton of calories um so think about the cauliflowers the broccoli of the world the cruciferous vegetables think about the leafy greens and lean into those

Rather than thinking oh well you know I don’t eat chickpeas um uh you know because they they sort of they made in a Mediterranean food called hammers maybe your version of that is black beans or a type of bean that’s an actual legume not some um processed version of it so maybe

That’s what you add into your diet I thought about this because I was called out by medical student Tom M was was a more Junior attending and and this very very smart medical student said to me well Dr N I don’t know why all you doctors talk about the Mediterranean

Diet and you know I’m I’m uh South Asian and this um uh student was I think East Asian she said you know in my culture we don’t know what chickpeas are my my culture we eat uh which was Chinese pity uh weat eat a lot of black beans and

That really taught me something you know because what she was saying is she went on to explain when I talk to patients I want to be able to provide a context for what they’re eating and her own lens gave her that sensitivity that she understands that so

If she’s talking about chickpeas what is that really now she’d eaten chickpeas and all of that but she was I it really gave me a context to develop these recipes called mediter meaning you know Mediterranean flavors and vegetables but maybe some spices or different uh components of an Asian diet so that it’s

More inclusive that more people like it more flavors same principles the best colors the best healthy fats um the clean proteins as we call them um and you know the nuts and seeds and Grains that that that a certain culture may eat and I feel like that makes it much more

Uh user friendly for people you know that yeah you’re you’re I mean it’s it’s it’s kind of close-minded to just say okay well Mediterranean is the best because now we have so much literature and we have the logistics to be able to say well oh what’s great about mediterranian well what’s great about

Indian well what’s great about okay well certainly in each in each region there’s going to be great food and there’s going to be awful food for you and it’s like you know Hong Kong for instance is that has the they have the longest life expectancy in the world they’re not a

Blue Zone but you know what they eat they eat a lot of stir frry with a lot of fiber and a lot of veggies lot ofies lot of meat and a lot of probably meats that we wouldn’t even touch in America right it’s they eat and yet they have

The longest life expectancy it’s so interesting and then you like okay you’ve got maybe some benefits that you would get from atic type of things that you wouldn’t have in the Mediterranean so it’s like why can’t we why can’t we cherry pick a little bit now that we

Have the ability to and make and make those choices and make it a little bit of all of the good stuff and put it in one place and I feel like the overarching description of the Mediterranean diet allows for that f flexibility I think we just need to be

More creative and more inclusive so a kaleidoscope of colors you know adding in um you know one of the the hums dishes I make I’ll add in Indian spices uh why not flavor it up in a way that you are more used to it’s just how you

Integrate the spice right so why why can’t you add Chic with a pinch of black pepper which is more from pulling from itic times you know um I think there’s a way or put it in roasted vegetables along with other spices you you can you

Can make mix it up and I feel like we need to be creative about helping ourselves move forward towards more Whole Foods um if we can because I think that that’s that’s providing a solution um that people can understand yeah do you know of it is there any literature

That takes a look at uh rates of say anxiety depression in other countries versus the US uh that you’ve seen that you know might kind of help us reflect on maybe maybe what diet is really good for mental health and obviously there’s so many other factors that come into

Play but not sure if there’s I haven’t seen any literature maybe you have um I don’t know that it’s as specific and I’ll tell you why I’ve always feel you know that even the nutritional science and even the nutrition epidemiological studies can can be can be challenging

Right because of the method that we collect data and you know relying on um small data sets because nutrition research is just not funded like pH pharmaceutical research search um anecdotally yes I I know that when I’ve you know at conferences or have conversations about certain dietary patterns overseas versus

What we eat in the United States is definitely a difference but I think that um some of the things that are common are that the Mediterranean diet actually can impact Improvement in uh mood and anxiety um not just physical health so not just cardiovascular health or or

Other things and I feel like um we know that certain foods display much bigger role in anxiety and a lot of them those um those plant rich foods um those healthy fats again coming back to the same principles but then what I do in calm your mind with food is give give

People the context and the Nuance to the different foods definitely definitely so if we Circle back kind of to the the inflammation piece yeah would you say that it’s the fiber the antioxidants the polyphenols the fats like if you had to pick one and I’m going to kind of put

You on the spot and make you pick one even though they probably is the entirety like which ones do you think have the biggest impact at least on the neuroinflammation side the side that you know inflammation that might impact our Network stability and our executive function and whatnot I’m going

To it was it for me it was a tossup between the fiber in these Foods versus the polyphenols I’m going to go with the polyphenols and the bioactives because they we know from the ongoing research that they actually break down and interact with the gut microbes and they are therefore

Helping with the formation of things like neurotransmitters fiber is extremely important it helps to nurture the gut it helps to fend off inflammation but I’m feeling through the research and what I’m learning and studying that the polyphenols are a little bit more active in a certain way in a more specific way

So they go beyond just having antioxidant and anti-inflammatory properties they’re interacting in a way remember the 90 to 95% of the serotonin receptors are there serotonin production they doing a little bit more so I feel like as we go down that path and we understand more um that you know that

They I think are more important I mean so I learned recently I mean so polyphenols are almost a fiber in a way right they yes they are they are from Plants they are most specific and then they well tell me tell me what you uh

About to yeah no I mean that’s I kind of just learned that recently that like you know it’s polyphenols and fruit polyphenols and vegetables independent of the actual say fiber that you might see on a label the you know the insoluble or soluble fiber that’s like specifically put on a label like

Sometimes these I guess I could say undetectable amounts of fiber that in polyphenols are actually yeah interacting with our you know triggering feeding and crossfeeding of the gut and that’s like actually having possibly an even bigger impact than fiber itself which is kind of interesting I I agree

With you because I I feel like they probably shouldn’t be split up but it’s the way that we kind of learn about them um but the more that the the ongoing research on the gut microbiome is showing like when we looking now at the sort of exciting field of psychobiotics

Right which is can we use use food to actually um you know adequately treat mental health can we use how we put Foods together which I think is very exciting and I think that’s we’re going to learn more about um the impact of the bacteria the other thing so was reviewing some

Recent research on looking at the actual microbial strains and like lactoris um rosis impacts anxiety through Gaba you know and these it’s not that these are unknown facts I mean they’ve been in the research and some of the research is newer but it’s cool to know that we we

Now can identify those things or um lactobacillus rutai is involved in anxiety through some of the receptors you know just like these little things that it’s not just a penol it’s not just a microb there’s a there’s much more of an interaction and interplay between these things but yeah it’s it’s quite

Interesting when when you look at um you know just even the interaction of polyphenols and how that impacts short chain fatty acids and how that impacts even our fatty acid oxidation and it’s like this giant you know Loop that sometimes we we miss the entire point of

True by by either maybe touching only on the surface or labeling something that’s why I’m kind of a little bit over colors of the rainbow I’m not saying we shouldn’t use it but it’s it’s not adequate enough to describe the depth of the involvement of those polyphenols and

What they are actually doing um it’s a great way to describe to people eat a colorful meal but there’s much more going on with the the you know the short chain fatty acid loop with everything else and I think the more people understand like I’m a fundamental believer that people know what healthy

Eating is like they know the general principles but implementing it is hard but I do feel as well that when people know a reason to eat something that it it clicks a little bit better into place like this is the reason to eat this food and it’s beyond just the colors it’s

These huge the huge impact of these polyphenols what they do you may need to know the names you don’t need to know the names of the microbes involved but you can understand that it’s much more um it goes deeper than that yeah do you think that a lot of the nutrition

Research so even when we look at um sort of the foods that are going to impact our psychology and impact mental illness do you think that that literature is ever going to gain enough momentum or I can’t help but think and this isn’t even anything necessarily negative it’s just probably the way it

Is is once we start to understand the impact of a given food nutrient or given nutrient in the brain I would imagine that oh well that gets interesting let’s find a way to take this into the pharmaceutical setting and then the research goes further there CU a lot of

The pharmaceutical research even starts from well what we learn the impact of plant medicine and foods and this and that and then it kind of goes off from there right you know I I think that I’m sure that could happen but I feel like the more we can harness of

Food is medicine movement and say think about the direction of research for psychobiotic the microbiome research that’s going on mostly in the private sector on a much more deeper level than than say you know some of the other trials that are being done but not only I mean there’s some

Great centers that are doing great microbiome research I feel like that’s going to offer us more solutions through food um I I do feel like big farmers always going to be part of this world and this country and I think that there there’s always going to

Be the chase for the next drug for Alzheimer’s the next um or the next you know cure for something so I feel like that’s where that attention is um which allows us a great amount of uh leverage in in the food is medicine space to to influence things in a positive way by

How people eat yeah well I think that there’s a a positive spin on it too because I know there’s you know you’ve got the camps that are um like okay well well all the money’s going into Pharmaceutical research and not enough over here I do think that if even

Pharmaceutical research gets a chance to piggyback off of the nutrition research then there’s sort of this cross communication where maybe both do get elevated right if there’s a thoughtful acknowledgement of yeah okay we learn about this from this food we realize that food has this impact and if that

Serves as fodder for new pharmaceutical research then great more power to it but at least it continues to solidify the fact that well maybe this research on food is more than just how do I put this giving people a solution that’s going to keep them off of pharmaceuticals right

Right it doesn’t have to be this Great Divide and and I I think that you and I agree upon this it’s not it goes back to this um the mentality of what should you eat or what should you give up I think the more inclusive we can be even with

That overlap of really harnessing the science of both Industries right and making them work together would be a fantastic solution and I I really hope that um you know some of the solutions in the different spaces doing the research will come together in a certain way cuz I think that can offer people

More solutions that they need not just um not just a supplement like you can have a supplement no you know there’s a place for supplements because we don’t need a perfect diet but um maybe finding a way to to leverage both yeah absolutely and talking real quick on uh

You know on proteins for just a second with the Mediterranean diet um does or not even know a Mediteranean diet how does protein potentially impact the gut in the brain I it’s I think people seem to might have this thought process that protein’s bad for the gut but I mean

Protein has a positive impact as well right protein has a very very positive impact and it’s a very important part of what we eat irrespective of what your diet is what your dietary pattern is um it’s important for not just you know building muscle it’s it’s important for

Other reactions in the body and and the less that we start to divide up the different food groups right into whether they protein or the so or the let’s just say the macro the micronutrients the easier it becomes for us to design a nutritional psychiatric plate to design a healthy plate of food

Irrespective of what maybe you know just because you want to eat healthy I think that people get very caught up and they both sides to the research around um you know the plant-based Advocates will say you should never consume this type of meat because there breakdown products in

Your gut that will be damaging there’s an opposite camp that will say well you know there’s more research to show that these are not the most damaging um breakdown products and you actually can consume them so there’s a lot of divide about that and I feel for the everyday

Person um who is just trying to eat healthy um meaning you interested in the research you maybe you want to go down the rabbit hole of the research such but if you just try and eat why not choose the food that you want to eat in

Moderation um try to spend that money on a great sauce of that beef if you’re having a steak or tofu if that’s what you eat but to me that’s a better Direction but protein is extremely important and we should we tend to ignore fiber in American diets in fact

Researchers show we don’t eat enough fiber but I would say along with that we should be consuming enough protein um and you know some of the time I will actually have if I’m traveling I will actually make sure that I have a protein smoothie as part of what I’m doing

Because I’m running around and I’m not necessarily sitting down and able to eat a whole meal or am in an airport and it’s just harder to get a healthy meal in an airport um I can get food but may not be the the best meal I’m having that

Week so there are ways I think that we should we should be adaptable but pay attention to the protein definitely well Dr Naidu where can everyone find you and your your book and whatnot so you can find me at um Naidu md.com sign up for my newsletter where I talk about a

Different food each week and tell you how to prepare it but also the science behind it um you can also find me on social media at D Ru m a n a i d o o and my new book is called calm your mind with food releasing December 26th of

2023 and you can check out my other book this is your brainon food perfect well link out to all those below and thank you so much thanks so much