How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto

Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?

In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse.

Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference.

If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health.

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Timecodes

00:00Can you reverse arthritis?

03:35What is arthritis?

05:10How joints work

06:49Signs of arthritis

11:31Osteoarthritis explained

12:29Rheumatoid arthritis explained

14:09New treatments

15:00How effective is medication?

15:59Role of inflammation

20:26Tamiko’s plant-based eating study

30:30Can you feel your diet choices in your body?

34:20Gut microbiome and arthritis

36:20Does inflammation cause cancer?

42:02Is our diet causing disease?

44:00Anti-inflammatory diet pattern

46:02Foods to detoxify your body

48:23Does oily fish help arthritis?

50:05The role of prebiotics

53:02Are probiotic capsules worth it?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks

Mentioned in today's episode

Amultidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023,published in Rheumatology

Amultidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023,published in Osteoarthritis and Cartilage

Gut-microbiota-targeteddiets modulate human immune status, 2021,published in Cell

High-fiberdiet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021,published by MD Anderson

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Episode transcripts are available here.