If you want something to help stabilize blood sugar, I recommend berberine and alphalopolic acid. That combination can be really helpful for bringing down the amount of AGEs, which will obviously improve your blood sugar balance and help prevent against damage to those blood vessels and help optimize overall circulation and blood vessel health. Welcome back to the podcast. One of the most frequently asked questions I get from people is how do you eliminate or how do you reduce swollen legs and ankles? I break it down in today's episode. Go through the number one way to eliminate swollen legs and ankles, some really helpful strategies for you guys. So if you know anybody that's dealing with this issue with edema and swelling in their legs and ankles, this is a great episode to share with them. And if you have health goals and you're struggling to accomplish them or you just want a personalized, customized plan based on lab work, your health history, based on all the unique elements that go into making you you. If you want a personalized plan, check out our health coaching program at DrJockers.com. If you go to DrJockers.com and look at the long distance coaching tab, you are gonna find out more information about our health coaching. You can also email us at info at DrJockers.com. Simple, it's info at DrJockers.com. Put in the subject box, health coaching, and we'll get you the information you need and set you up with one of our amazing health coaches that can really help customize a plan for you to reach your health goals. So with that said, thank you for being a part of our podcast community. Take a moment, leave a five star review and share this episode with somebody that you know and that you care about. God bless you guys, let's go into the episode. 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Or if you don't wanna wait for your shipment, you can get Pure Health Research products at your nearest vitamin shop. So don't miss this chance to fill your best. Go to PureHealthResearch.com, use the coupon code Jockers to save 35% off today. In today's video, I'm talking about the number one way to eliminate swollen legs and ankles. When you have swollen legs and ankles, it is a sign that your blood vessels have actually become damaged. And so therefore fluid is now leaking out of those blood vessels. Now what damages your blood vessels? Well, three main things. And ultimately it comes down to oxidative stress and inflammation. So what drives up oxidative stress and inflammation? Well, it's gonna be high amount of blood sugar, right? So high blood sugar, when you have high amounts of sugar in your blood, you create these advanced glycation end products. So sugar will actually bind to proteins and that will create these AGEs, which are like shrapnel going through your bloodstream, damaging those blood vessels. So high blood sugar is one big thing. Number two is actually consuming a lot of seed oils, right? Your corn oil, soybean, safflower, canola oil, peanut oil, all of that kind of stuff. These rancid oils drive up oxidation and inflammation that damages the blood vessels. And it causes the leaky blood vessels where the water actually will come out of the blood vessels, get into the extra cellular tissue, right? And cause this sort of swelling in your legs and your ankles. So seed oils. And then number three is chemicals, right? When you're consuming a lot of chemicals, whether it's BPA from plastics, pesticides, herbicides, you know, different types of Xenoestrogens, all different types of chemicals, heavy metals, they drive up oxidative stress and inflammation in your system. And actually a fourth would be infections. Like if you have gingivitis and you're swallowing bad oral bacteria, that can ultimately get into your bloodstream, right? And drive up inflammation in your system. So those are things that we need to reduce. Number one thing when it comes to your diet, to get rid of the swollen legs and ankles, is reduce sugar and processed foods. If you get rid of the ultra processed foods, these foods are highly refined and they drive up what we call insulogenic foods. So they drive a big blood sugar response, create these AGEs and your body shoots out a whole lot of insulin to try to clear the bloodstream. That insulin resistance causes more inflammation in the system and that can damage those blood vessels. And so we wanna make sure we're reducing the amount of processed foods that are in our diet, really focusing on real foods, eat whole real foods, prioritizing protein, making sure we're getting 30 to 50 grams of high quality protein, making sure we're getting a lot of good, healthy fats on board, making sure we're consuming at least 15 to 20 grams of healthy fats in each meal, maybe more, right? And that's gonna come from things like high polyphenol extra virgin olive oil, which has polyphenols, things like aliocanthals and hydroxy tyrosols that really protect your blood vessels and help improve overall circulation. So olive oil, avocado, grass fed butter, eggs, these have healthy fat sources, grass fed meats, really good, high quality, healthy fats that are gonna help reduce inflammation in your system. Then you wanna make sure you're getting a lot of colorful fruits and vegetables. So the more colors, the better, right? So if you're eating greens and reds and all these different colors, they're gonna provide different nutrients. Tomatoes have lycopene, which is great for blood vessels, strength and integrity. Pomegranates have alegic acid. Raspberry's have alegic acid, which is great for reducing inflammation in the blood vessels. You also have blueberries that have anthocyanins, which reduces inflammation in the blood vessels. Resveratrol in there. So you get all these powerful compounds when you're consuming a nutrient dense, real food-based diet, it's one of the best things you can do to prevent against getting these swollen legs and ankles. Also, getting a lot of movement in. So movement, just walking, some sort of low intensity movement will help what we call the lymphatic pump. And so your muscles will actually pump that extra fluid up, get it back into circulation where your body can now deal with it. And so getting good quality movement. People that have a lot of swelling in their legs and ankles typically aren't moving a whole lot. And so getting good movement is really key here. And then also you can do dry brushing, where you get a dry bristle brush, and you're just kind of naturally stroking going from the bottom of the extremities all the way up towards the heart, right? And so you're kind of going in that motion and that dry brushing can be really helpful. You can also do a self massage, where you're kind of rubbing in those areas, helping move that fluid up. But the number one thing you can do is get rid of the processed foods, really focus on that real food based nutrition. That's gonna really help. If you're looking for good supplements, I recommend electrolytes and magnesium. So important for good blood vessel tone, strength and integrity. That's super important here. But then also if you want something to help stabilize blood sugar, I recommend berberine and alphalopolic acid. That combination can be really helpful for bringing down the amount of AGEs, advanced glycation end products and improving insulin sensitivity, which will obviously improve your blood sugar balance and help prevent against damage to those blood vessels and help optimize overall circulation and blood vessel health. So that is how we eliminate the swelling in your legs and your ankles. Well, that's all for this show. And I wanna thank you again for spending your valuable time with me today. And if there was something you heard in this interview that you have questions on or you wanna dive into deeper, then DrJockers.com is the best place to go. If you enjoyed this episode, please consider taking just a quick moment and giving us a great review. Your reviews help us influence more people and transform more lives. And if you took something valuable away from this episode, then please share it with someone in your life. You know it can help. We'll see you soon on our future podcast. Be blessed everybody.
