Podcast Summary: Living Well with Multiple Sclerosis

Episode: Webinar Highlights: The Overcoming MS Diet—Healthy Eating at Home with Sam Josephs | S6E24
Date: November 27, 2024
Host: Overcoming MS
Guest Expert: Sam Josephs, Registered Nutritional Therapist

Episode Overview

This episode features highlights from a live webinar with Sam Josephs, a registered nutritional therapist and OMS (Overcoming MS) facilitator. Sam discusses the principles behind the Overcoming MS diet, translating evidence-based dietary guidelines into everyday eating for people with MS. She blends science-backed facts with practical tips for healthy eating at home, focusing on immune system support, food variety, and sustainable long-term habits.

Key Discussion Points & Insights

1. Introduction to Sam Josephs and the OMS Program

• Sam introduces herself as a nutritional therapist, lecturer, and MS caregiver through her husband’s diagnosis 17 years prior.

  “A large proportion of my clients in my practice are people with MS...as well as being a very privileged OMS facilitator.” (01:26)

• OMS Program’s Seven Steps:

  • Diet (focus of the episode)
  • Sunlight/Vitamin D
  • Exercise/movement
  • Meditation and mindfulness
  • Medication support
  • Education for individuals and families
  • Acknowledgment that OMS is a lifelong approach

2. Core Principles of the OMS Diet

• Key Features:

  • Low saturated fat
  • 100% dairy free
  • Plant-focused and whole foods rich
  • Inclusion of seafood (oily fish, white fish, shellfish)
  • Flaxseed oil supplement (20-40ml/day)

  “Saturated fat and those damaged fats can really enhance those mechanisms [inflammation and progression].” (04:38)

• Why Dairy-Free?

  • Dairy proteins mimic myelin structure and can potentially trigger auto-immune attacks in MS.

  “You're actually triggering those immune cells to go and attack the myelin as well.” (03:52)

3. The Role of Fats in MS

• Saturated fats & Trans fats: Pro-inflammatory and degenerative—should be minimized.
• Polyunsaturated fats (PUFAs): Critical anti-inflammatory effects, especially omega-3s from “SMASH” oily fish (salmon, mackerel, anchovy, sardines, herring).
• Monounsaturated fats: From nuts, seeds, olives, extra virgin olive oil, avocados—anti-degenerative but recommended in moderation.

  “They too have a very anti-degenerative effect in the body. They don't appear to affect inflammation and that's why we like to recommend them in moderation.” (00:10, repeated at 06:32)

4. Nutrient-Density and Immune Support

• Antioxidants: The OMS diet is rich in antioxidants (like vitamin C), boosting resilience.

  “Vitamin C is a very powerful antioxidant, it will actually protect the cells from degenerating.” (07:33)

• Sulfur-rich Foods: Onions, garlic, asparagus, brassicas for antiviral support.

• Fiber’s Value: Maintains gut regularity, supports microbiome health, and bolsters both immune response and mental well-being.

  “Fiber is very important for MS because it can help to keep your bowels regular...” (08:35)

5. Gut Health and the Microbiome

• Fermented Foods: Encourage diversity via sauerkraut, miso, kombucha, etc.
• Probiotics vs. Prebiotics: Focus on diverse fibers ("feeding your gut garden") to support a healthy microbiome.

6. Practical Tips for Healthy Eating at Home

• Favor Whole Grains: Brown over white to boost fiber, zinc, and iron.

• Limit Sugar & Refined Carbs: Reduces risk of immune suppression.

  “Sugar may actually paralyze elements of the immune system.” (12:18)

• Vary Preparation and Ingredients:

  • Experiment with new produce and cooking methods
  • Use fresh herbs, spiralize veggies, batch cook

• Make Snacks Nutritious:

  • Combine proteins and produce (e.g., almond butter on apple, soy yogurt with berries, hummus with peppers)

• Batch Cooking & Menu Planning:

  • The OMS website offers a planning tool
  • Repurpose wilted veggies for stock or soup

• Baking Swaps:

  • Use ground almonds, walnuts, or black beans in baking instead of flour

• Three Meals a Day & Time-Restricted Eating:

  “Having just three solid meals a day and allowing a rest time for the digestion in between is actually more beneficial.” (18:44)

7. Specific Supplements and Foods

• Beta Glucans: Found in mushrooms, oats, barley, and nutritional yeast—important for immune function.

  “Nutritional yeast...is one of the only plant sources of vitamin B12.” (19:31)

• Hydration: Goal of 1.5–2L water/day.

• Green and Black Tea: Two cups daily offer immune-supportive antioxidants.

• Raw Honey: Antibacterial/antiviral—good for sore throats.

• Vegan Considerations:

  • Supplement B12
  • Supplement iron and folate if deficient
  • Only 250mg of vitamin C can be absorbed at once—split dosing recommended

• Mineral Absorption:

  • Zinc: Opt for "zinc chelate" for best absorption.

Notable Quotes & Memorable Moments

• On Re-thinking Dairy:

  “There's a specific protein in dairy which is very similar in its structure to a protein that's in myelin...”
  —Sam Josephs (03:40)

• On Microbiome:

  “It’s quite a helpful analogy to think of it as a garden by eating lots of different types of fibers...”
  —Sam Josephs (09:46)

• On Experimenting with Food:

  “Try adding fresh herbs to make your usual salad taste a bit different. Zingy mint is great in summer salads, or basil for a Mediterranean flavor.”
  —Sam Josephs (13:51)

• On Healthy Snacks:

  “Protein and produce is a good way to build a healthy snack—almond butter on apple, soy yogurt with colored berries, hummus with pepper sticks.”
  —Sam Josephs (16:34)

• On Practical Batch Cooking:

  “Tonight I made a lovely pasta sauce and I doubled up. I made twice as much. And that’s it, one night next week we’ll have dinner ready made.”
  —Sam Josephs (17:32)

• On Time-Restricted Eating:

  “Having just three solid meals a day and allowing a rest time for the digestion in between is actually more beneficial.”
  —Sam Josephs (18:44)

Timestamps for Key Segments

• 01:26 – Introduction to Sam Josephs and OMS Program
• 03:35 – Dairy and myelin: why dairy-free matters
• 04:38 – Impact of saturated and damaged fats
• 06:32 – Monounsaturated fats explained
• 08:35 – Fiber's role in gut and immune health
• 09:46 – The microbiome: feeding your “gut garden”
• 12:18 – Sugar’s impact on immune system
• 13:51 – Simple ways to diversify salads and meals
• 16:34 – Healthy snacking strategies
• 17:32 – Batch cooking and weekly menu planning
• 18:44 – Three-meal-a-day rhythm and fasting
• 19:31 – The significance of beta glucans and nutritional yeast

Takeaways

Sam Josephs offers practical, evidence-based advice for following the Overcoming MS diet at home. From understanding key food groups to easy swaps and meal-planning tips, this episode empowers listeners to adopt and maintain a nutrient-rich, anti-inflammatory diet to help manage MS. The conversation emphasizes flexibility, experimentation, and enjoying a rainbow of plant foods—making healthy eating approachable and sustainable.