3 anti-inflammatory shots for gut health and immunity (ready in 5 minutes) — Transcript

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1. 0:00Most wellness shots look healthy on the
2. 0:02shelf, but generally they're just made
3. 0:04up of sugary fruit juice. I'm going to
4. 0:06show you three shots you can make at
5. 0:08home in less than 5 minutes using whole
6. 0:11ingredients that actually lower
7. 0:13inflammation and support your gut. Even
8. 0:15as a medical doctor who's trained in
9. 0:17nutrition, I still have to remind myself
10. 0:20not to get pulled in by marketing like
11. 0:22this. Because look, I get it. Who
12. 0:24doesn't want better energy, better
13. 0:26immune health? I mean, there's all these
14. 0:28different boosting terminology that
15. 0:30makes it feel super accessible and
16. 0:33quick, but when you read the label, you
17. 0:35actually recognize it's mainly juice,
18. 0:38which is essentially stripped of its
19. 0:40fiber. That basically means you're left
20. 0:42with the sugar and not much else. But
21. 0:44saying that, I do like the idea of a
22. 0:47wellness shot as sort of a way to get
23. 0:49myself back on track. Maybe I've been
24. 0:51eating out a bit more than usual, I
25. 0:53haven't been sleeping well, or just not
26. 0:55hitting my fiber goals. This is a very
27. 0:57simple formula for how you can make your
28. 0:59own wellness shots in batch to enjoy
29. 1:02throughout the week. You want to start
30. 1:03off with fruit or veg, frozen or fresh.
31. 1:06It's totally fine. A fiber booster. I'm
32. 1:09using milled flax or milled chia as my
33. 1:11go-to. An anti-inflammatory ingredient,
34. 1:14ginger, lemon, turmeric, lime. There are
35. 1:17so many different options. And then
36. 1:18choose your liquid, either water or keir
37. 1:21if you're looking for extra gut
38. 1:22benefits. The easiest one to start off
39. 1:24with, in my opinion, is my
40. 1:25anti-inflammatory mango shot. It's
41. 1:28something that is sweet, but still gives
42. 1:30you those anti-inflammatory benefits
43. 1:32when you really feel that you need
44. 1:33something to help you along. For these
45. 1:35wellness shots, I'm using a bullet
46. 1:37blender. Now, a lot of the shots that
47. 1:38you find that you can make at home
48. 1:40usually require a Vitamix, which is
49. 1:42super expensive. Not a lot of people
50. 1:44have them. These shots only require a
51. 1:46simple neutra bullet. Peel off the skin
52. 1:49of the ginger. Roughly chop the ginger.
53. 1:52Got the lime. We're going to start off
54. 1:54with mango. Now, a lot of people just
55. 1:56think of mango as sugar. And whilst it
56. 1:58is super sweet, it does hide a secret
57. 2:01chemical called mangaperin, which is
58. 2:03unique in mango. You find it
59. 2:05concentrated in the peel and the seed.
60. 2:07But the flesh also has some of this
61. 2:08stuff as well. In fact, researchers are
62. 2:10so intrigued by this, there's a paper
63. 2:12calling it a natural miracle against
64. 2:15lifestyle related disorders. Now I
65. 2:17personally wouldn't say mango is
66. 2:19miraculous but it does have fiber,
67. 2:22vitamin C, vitamin A as well as
68. 2:23mangaperin and probably some other
69. 2:25polyphenols that we have yet to
70. 2:27discover. 200 g. Next is flax. Now if
71. 2:30you follow me on social media, you'll
72. 2:32know that I have flax seed almost every
73. 2:35single day. It is an incredible
74. 2:37ingredient that is high in fiber, has
75. 2:39got some plant-based protein in as well,
76. 2:40and it has a really interesting chemical
77. 2:42called SDG. Can't pronounce it still.
78. 2:46Seco is luricol
79. 2:49diglycoside.
80. 2:51This is the longest word I've ever seen.
81. 2:54And I love this chemical even though I
82. 2:56can't pronounce it because it's been
83. 2:57shown to have anti-inflammatory effects
84. 3:00in a multitude of papers for
85. 3:01anti-inflammatory benefits that are
86. 3:03actually going to work. This is one that
87. 3:05I go for. 3 tablespoons of flax. You can
88. 3:07find flax in different forms like whole
89. 3:10seed form. I opt for the mil flax form
90. 3:13because the fatty acids are a lot more
91. 3:15accessible and those lignans are a lot
92. 3:18more accessible and that's where you get
93. 3:19those gut health benefits and the
94. 3:21potential benefits for your heart as
95. 3:22well. Always keep your flax in the
96. 3:25fridge as well if you're buying it
97. 3:26pre-milled. That way it locks in a lot
98. 3:29more of the nutrition. Ginger, it's been
99. 3:31used for millennia. There are so many
100. 3:33different compounds in the ones that we
101. 3:35always talk about are ginger rolls and
102. 3:37shaolles. It has a direct
103. 3:39anti-inflammatory effect. It may even
104. 3:41reduce things like cholesterol and it's
105. 3:43going to give that zing at the back of
106. 3:45your throat when you have this in a
107. 3:46wellness shot. In that goes bit of lime.
108. 3:49Using it mainly for flavor, but it will
109. 3:51give some more citrus notes, vitamin C,
110. 3:54and flavonoids that we also know are
111. 3:56great for your overall well-being,
112. 3:58reducing inflammation. 200 m of water.
113. 4:00Sounds great.
114. 4:04That is nicely blended right there.
115. 4:06You've got this beautiful shot that
116. 4:08feels like sunshine in a glass. It's
117. 4:11sweet, slightly tangy, great for your
118. 4:13gut and immunity. And this is the one I
119. 4:15reach for when I'm feeling under the
120. 4:17weather or a bit achy. And honestly, it
121. 4:19tastes incredible. If your gut needs a
122. 4:21little bit of TLC, this is the fruit
123. 4:24shot I would reach for. It's got fiber
124. 4:26and probiotics in every sip. We're going
125. 4:28to start with mixed berries. These I
126. 4:31always have in my freezer. If you've
127. 4:33ever watched any videos from the
128. 4:34doctor's kitchen, you'll know that I
129. 4:36absolutely love getting berries in every
130. 4:38day. Whether it's a snack, whether it's
131. 4:40in a shot like this, they're packed with
132. 4:42anti-inflammatory antiscyins. They'll
133. 4:44give you fiber that will feed your gut.
134. 4:46That in turn supports your immune
135. 4:49system, and they're even linked to
136. 4:51sharper brains as well. So, they will
137. 4:53help you age better. And if you are
138. 4:55worried about sugar in fruit, which I
139. 4:58don't believe many people should be,
140. 4:59berries are naturally lower in sugar
141. 5:01than other fruits that you can find.
142. 5:03Turmeric is another anti-inflammatory
143. 5:06ingredient that I'm going to be using.
144. 5:07If you can get fresh turmeric, the
145. 5:09flavor is phenomenal. You could just
146. 5:10simply use half a teaspoon or so of
147. 5:13ground turmeric, but I like to go fresh
148. 5:16wherever I can. It's from the same
149. 5:18family as ginger, packed with curcumoids
150. 5:20that we know are anti-inflammatory. And
151. 5:23we're going to roughly chop it up.
152. 5:24Berries go in. Little bit of turmeric.
153. 5:27Chia is absolutely fascinating. When you
154. 5:30combine it with a liquid like water, it
155. 5:32basically creates this mucelage which is
156. 5:35phenomenal for your gut. It helps your
157. 5:37microbes create the cushion layer. It
158. 5:39supports that gut barrier. It's also
159. 5:41rich in plant-based omega-3s, fiber,
160. 5:44protein, and it's been shown to reduce
161. 5:46inflammation. It's a real allrounder
162. 5:48ingredient, which is why I love it so
163. 5:50much. In that goes. But the real star of
164. 5:53this shot is keir. Keir is a fermented
165. 5:57dairy product. It's packed with live
166. 5:59microbes like yeasts and acetic
167. 6:02bacteria. It is phenomenal at reducing
168. 6:04inflammation and it's one of those
169. 6:06allrounder ingredients that you need to
170. 6:08consume if you're in the business of
171. 6:10looking after your digestive health. The
172. 6:12important thing is to look for an
173. 6:14unflavored keir. Unfortunately, a lot of
174. 6:16companies are adding sugar to keir,
175. 6:19flavor enhancers to keir because it does
176. 6:21have quite a tangy, zingy taste. That is
177. 6:24because of all the lactic acid and the
178. 6:27other bacterial properties that you find
179. 6:29in this product. It's a good thing.
180. 6:30Blend it all together and you've got a
181. 6:32vibrant purple shot that's got fiber and
182. 6:35probiotics all in one shot. This is like
183. 6:38a mini punchy smoothie. You got that
184. 6:40lactic tang from the keier. Beautiful
185. 6:42sweetness from the berries, not too
186. 6:43much. You can't really taste the
187. 6:45turmeric too much, but there is like an
188. 6:46earthy burn at the back of my throat.
189. 6:49This is delicious. Great for your gut
190. 6:51and anti-inflammatory. But if you're
191. 6:53serious about looking after your gut,
192. 6:55you have to look after your mind because
193. 6:57what's good for your mind is actually
194. 6:59great for your gut. And that's why we're
195. 7:01teaming up with Better Help on this
196. 7:03video's paid partnership. You see, since
197. 7:05becoming a dad, I'm still finding my
198. 7:07rhythm with family life, filming, and
199. 7:10growing the doctor's kitchen. Even with
200. 7:12great food habits and these gut shots
201. 7:14we're making today, there are times
202. 7:15where I just feel stretched or
203. 7:18overwhelmed. And when that happens, I go
204. 7:20back to my toolkit, breath work, getting
205. 7:23outside and importantly talking things
206. 7:26through. I remember this one time I was
207. 7:28talking things through with a loved one
208. 7:30and I just felt this shift like nothing
209. 7:33changed externally, but I suddenly saw
210. 7:35things more clearly and I felt lighter.
211. 7:39And that's why I really like what
212. 7:40BetterHelp does. They make it easier to
213. 7:43access that kind of support by matching
214. 7:46you with a credentialed therapist online
215. 7:48who fits your needs. The sessions are
216. 7:51flexible and if it doesn't feel like the
217. 7:52right fit, you can switch to someone
218. 7:54new. So, if you're working on your gut
219. 7:56health or energy right now, remember
220. 7:58your mind is an important part of that
221. 8:01same conversation. And as a thank you to
222. 8:03everyone who watches the Doctor's
223. 8:04Kitchen, they've given us a discount
224. 8:06code. You can get 10% off your first
225. 8:09month at betterhelp.comdoskitchen.
226. 8:13This isn't as sweet as the mango. And if
227. 8:15you're looking for something that is low
228. 8:17sugar, the green one is for the hardcore
229. 8:19health optimizers. If you've had a heavy
230. 8:21weekend, you're run down, you're not
231. 8:24able to get greens in easily. It's a way
232. 8:26to get fiber, those anti-inflammatory
233. 8:29products that you find in greens, and
234. 8:31hydration all in one shot. We're going
235. 8:34to start with spinach. I've got frozen
236. 8:36spinach here, and it's one of those
237. 8:37ingredients that doesn't get that much
238. 8:39attention because it's so commonly
239. 8:41found. It's not as funky as moringa or
240. 8:44some of the lesserk known greens.
241. 8:45Spinach is high in nitrates, which can
242. 8:48be converted into nitric oxide that
243. 8:50helps your blood vessels dilate. It's
244. 8:52great for blood pressure and overall
245. 8:55cardiovascular health. There's research
246. 8:57showing that leafy greens like spinach
247. 8:59can support your memory, cognitive
248. 9:01health, and the fiber is going to
249. 9:02support your gut. cucumber. It's not as
250. 9:05flashy as the other ingredients, but
251. 9:07it's sort of like drinking a glass of
252. 9:09water in food form. It is super
253. 9:12hydrating with over 95% of water. I'm
254. 9:16going to take the skins off just because
255. 9:18it just makes it slightly less fibrous,
256. 9:20but I wouldn't throw these away. I'd put
257. 9:22these into salads. It's just that when
258. 9:23I'm blending it in a bullet blender like
259. 9:26this, I don't want those extra fibrous
260. 9:29bits that will just sort of clunk up
261. 9:30everything. In that goes. And of course,
262. 9:32for those extra anti-inflammatory
263. 9:34effects, we're going to go with ginger.
264. 9:38Oh, I'm gonna use my little lemon
265. 9:39squeezer. How flashy am I?
266. 9:42>> This honestly is pretty hardcore. It is
267. 9:44for the health optimizers. We're not
268. 9:46putting any sugar in this whatsoever.
269. 9:48For those extra gut health benefits,
270. 9:50we're going to add chia. You could add
271. 9:52flax if you want. Top it up with some
272. 9:53water.
273. 9:57Look at the color of this. Yeah, buddy.
274. 9:59Just looking at this, you know this is
275. 10:01going to be good for you.
276. 10:02Anti-inflammatory ginger, lovely
277. 10:04sourness from the lemon, no sugar
278. 10:06whatsoever, and honestly, that cucumber
279. 10:09is delicious. And if you're looking to
280. 10:11cut down sugar yourself, I'll show you
281. 10:13some of my favorite sugar swaps in the
282. 10:15next video. Just click right there.