『"Anything Meds Can Do, You Can Do Better" Part 12 of 12 - Inflammation and Oxidative Stress』のカバーアート

"Anything Meds Can Do, You Can Do Better" Part 12 of 12 - Inflammation and Oxidative Stress

"Anything Meds Can Do, You Can Do Better" Part 12 of 12 - Inflammation and Oxidative Stress

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 Show Notes: Inflammation and Oxidative Stress — The Final Piece of the Diabetes PuzzleIn this episode, we close the Dirty Dozen series with the big one: Inflammation and oxidative stress. Inflammation isn’t just in the background. It speeds up every core defect in type 2 diabetes. The good news? You can cool this fire with simple, daily steps.Listen in as Richie and Amber break it down in plain language, tie it to the 12 core defects from Dr. Ralph DeFronzo’s work, and give you a clear plan.Episode SummaryInflammation: what it is, why it happens, and why chronic inflammation is a problemOxidative stress: how “cell rust” forms and how your body fights itHow Inflammation weaves through all 12 core defects in type 2 diabetesWhat labs and signs may point to chronic low-grade inflammationMeds that can help (and what they can’t do)A simple, real-life plan to lower Inflammation with food, movement, sleep, and stress careWhy 5–10% weight loss is powerful, and the role of adiponectinFoods and habits that raise adiponectin and lower InflammationQuick Guide (Timestamps)00:00 — Welcome + why Inflammation matters in type 2 diabetes02:00 — Acute vs. chronic inflammation (short-term vs. long-term)04:00 — Oxidative stress: what it is and why balance matters06:00 — Low-grade inflammation: common causes (obesity, sleep, stress)10:00 — How to spot risk: waist-to-hip, fatigue, central fat11:00 — How Inflammation hits each core defect (muscle, liver, fat, gut, brain, kidneys, pancreas, mitochondria)20:00 — Meds that help: metformin, GLP-1s, TZDs, SGLT2s, statins; NSAIDs caution24:00 — Food plan to calm Inflammation (plant-rich, fiber, omega-3s; avoid ultra-processed)32:00 — Movement lowers Inflammation even in small doses33:00 — Sleep and stress: why they’re non‑negotiable37:00 — Weight loss and adiponectin: why 5–10% matters41:00 — Your simple action plan + next stepsWhat Is Inflammation?Acute Inflammation: short-term and helpful (like a swollen thumb after a hit or an infection). Your body heals and the swelling goes down.Chronic Inflammation: long-term, low-grade. This is the problem. It can build for years and push insulin resistance and high blood sugars.Oxidative stress is like “cell rust.” Your body makes it every day (even just breathing), and your built-in defenses (antioxidants, enzymes, repair systems) keep it in check. When the balance breaks, damage builds.How Inflammation Touches All 12 DefectsInflammation and oxidative stress weave through every system:Muscle: fat buildup sparks inflammatory signals that block insulin.Liver: fat in the liver drives “new sugar” making at night → fasting highs.Fat tissue: overfilled fat cells leak inflammation and pull in macrophages (immune cells).Gut hormones (incretins): gut inflammation lowers GLP‑1 effect.Alpha cells: inflammation blunts glucose sensing → more glucagon → higher sugars.Beta cells: insulitis (inflamed islets) harms and lowers insulin-making cells.Brain: cytokines jam hunger/fullness signals (leptin, insulin) → more cravings.Kidneys: inflammation can raise SGLT2 activity → kidneys reabsorb more sugar.Amyloid toxicity: misfolded proteins + free fatty acids + ROS hurt islets.Microbiome: “leaky gut” lets toxins in → low-grade Inflammation.Mitochondria: stressed engines leak ROS → more oxidative stress.Net result: Inflammation fuels insulin resistance and beta cell loss across the board.How Do I Know If I Have Low-Grade Inflammation?Common signs: tired, more belly fat, poor sleep, high stress.Risk check: waist-to-hip ratio (ranges differ for men and women).Labs to ask your clinician about:C‑reactive protein (CRP): a general inflammation markerFasting insulin (not perfect, but can hint at early insulin issues)Note: Research tests like IL‑6 and TNF‑α exist but aren’t standard at big labs.Chronic Inflammation can start 10–15 years before diabetes is diagnosed.Meds That Can Help (But Don’t Replace Lifestyle)Metformin: can lower CRP and TNF‑α (inflammation markers).GLP‑1 receptor agonists: reduce systemic Inflammation, often via weight loss.TZDs (pioglitazone/Actos): act on fat tissue to lower inflammatory signals.SGLT2 inhibitors: may reduce oxidative stress and help mitochondria.Statins: not diabetes drugs, but can lower inflammation and protect vessels.NSAIDs (like ibuprofen): can ease pain, but they’re a short-term band-aid and can cause gut bleeds. Not a long-term fix for chronic Inflammation.Meds help. Lifestyle heals the source.Your Anti-Inflammation Action PlanBuild a plant-rich plateMake plants the star; meat the side.Aim for 5–9 servings of fruits and veggies daily.Eat more fiber: beans, peas, lentils; whole grains (try quinoa, farro, steel-cut oats).Go for color: greens, reds, oranges, purples = antioxidants.Add anti-Inflammation fatsOmega‑3s: flax, chia, walnuts, hemp seeds; fatty fish; algae oil (look for USP/NSF third‑party tested; 250–500 mg EPA+DHA/day ...
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