Better Biome Podcast

Join us as we discuss Alitura Skincare with Andy Hnilo.   As you'll learn in the episode, Andy came to skincare by way of a nearly fatal accident that left him scarred all over. His commitment to healing landed him in the world of healing skin care products. He shares insight about some of the best ingredients for healing scars, keeping the skin hydrated and protected. He talks about the challenges with skincare products on the shelves today and why it's important to find products that help the body, not overload it with harsh chemicals and filler ingredients. Kiran shares a bit about the skin microbiome and Andy brings the conversation to a close with an important reminder that our skin is our largest organ and therefore worth investing in.     Episode Takeaways:     Alitura sources completely natural, from the earth ingredients like: Pollen Honey beeswax Botanicals Cacao butter Aloe Copper peptide etc.   Problem with Ingredients: Today, there are thousands of poorly made products on the market that are fast and cheap to make. WIth a little bit of clever marketing, some of the most well-known products find their way into our homes and they just aren't serving us.  Ingredients like glycerin, alcohol, chemicals that are hard to pronounce, and preservatives are junking up our pores and our livers. The skin absorbs what we put on it and has to find a way to filter those ingredients    What we put on our bodies is just as important as what we put in our bodies The skin is the largest organ  What you put on the skin gets absorbed Fragrance - “Natural fragrance” is a marketing term that doesn't mean anything Nail polish Makeup Hair products Lotion Dyes   The skin is one of the most shared microbiomes  95% of dust is human skin cells When you put all these chemicals on your skin - they dramatically impact the microbes on your skin. That leaves room for the growth of opportunistic bacteria    Andy's skincare routine: Cold morning shower Cleanse Steam up the face Derma Roller the gold serum Derma Roller - sinks past the epidermis Dermaroll 1-3 times per week - increases blood flow Apply a mask Wash face before bed and use night cream       Connect with Andy: Website: https://alitura.com/ Instagram: @alituranaturals @andyhnilo Facebook: https://www.facebook.com/AlituraNaturals  Twitter: @andyhnilo @alituranaturals       Connect with Kiran Krishnan and Dr. Nicole Beurkens on... Instagram: better.biome Facebook: better biome  Instagram: Dr. Nicole Instagram: Kiran Krishnan Website: BetterBiome.com Website: DrBeurkens.com

Join us as we discuss Kambo Medicine Therapy with Todd Shipman.    So what is Kambo and why are we talking about it? Kambo is a non-psychoactive traditional amazonian medicine and is legal in the United States. Kambo's secretions, while used as a defense mechanism, and deadly to most animals, provide many health benefits for humans. The secretion is then applied through superficial burns that are made into the skin. Our interest in Kambo, aside from its wide ranging applications, lies in the positive effects on the microbiome.     While more studies are needed in this area of Kambo research, many people with gut issues, Lyme, parasites, constipation, SIBO, stress etc. find immense relief in their symptoms when they do Kambo. Some find relief after one session and some do it a couple of times a year.   Episode Takeaways:   What is Kambo?  The sweat that comes from a large tree frog in the amazon It's a defense mechanism to them, but to humans it has several healing properties The sweat contains bioactive peptides It is considered non-psychoactive It is applied fresh off of the frog on to the person's skin   Historical use Tribes in the amazon use Kambo to  Magnify their senses prior to hunting Correctional behavior of children Attract a mate Fertility   How is Kambo sourced?    From tribes in the amazon Kambo samples can be good for a couple of years   What are the benefits?  Beneficial Peptides like Dermorphin - stronger than morphine  Dermaseptin - strongest natural antiviral, antimicrobial, antibacterial, antifungal  And many more Deltorphin, Phyllokinin, Phyllomedusin, Adenoregulein, Phyllokinin, Phyllocarulein, Caerulein and Sauvagine and more… Many people with health challenges like lyme, parasites, addiction, depression, anxiety, fertility, fatigue, and stress experience improvements after using Kambo  Some people use it to increase athletic endurance and to enhance their energy and performance  Early research shows benefits are sustained up to 3 months out   Dosing First, find a seasoned practitioner who is familiar with the specific challenges you wish to improve  There are specific dosing considerations for different challenges, ailments,  goals  You should NEVER try Kambo on your own without guidance   What is the mechanism?  Several different peptides are at work in the … Central nervous system Digestive system Lymphatic system Endocrine system Microbiome benefits - there are 5 peptides that seem to benefit the microbiome Some help release trauma which helps gut performance almost immediately Some promote calmness which helps to release people from a state of constant fight or flight Some stimulate myoelectric activity  And some reset the liver   What is the ceremony or experience like? Focus on calming first  Starts with breath work A calming tobacco is offered Meditate on goals A small dot to burn to expose skin is applied to a designated area Fasting for 5-8 hours takes place prior Drink 2 liters of water within 5 minutes to start the Kambo 9 out of 10 people experience within the first minute elevated heart rate Then become flushed and hot, then you become pale  Then purging happens 2-3 times is pretty common  Once the Kambo is removed from the skin, recovery happens within minutes Many experience an emotional release    How can someone find a safe Kambo practice   Look for practitioners who have been through extensive training Never do it by yourself Great resources - Kambofinder.com or  Kambointernational.com Safety - DO NOT DO IT IF YOU ARE  Pregnant Embolism Prone to seizures (some caveats here) Liver disease  The list goes on … speak to a professional before you try Kambo     Connect with Scott: Website Instagram: @Biohackertodd   Connect with Kiran Krishnan and Dr. Nicole Beurkens on... Instagram: better.biome Facebook: better biome  Instagram: Dr. Nicole Instagram: Kiran Krishnan Website: BetterBiome.com Website: DrBeurkens.com

Join us as we discuss the health benefits of a good quality Olive Oil with Tony Kasandrinos. The keywords here are “good quality.” Tony walks us through how to find a good quality olive oil and what makes it good quality to begin with. Olives are an amazing source of polyphenols. Polyphenols are reducing agents, and together with other dietary antioxidants, protect the body's tissues against oxidative stress and associated pathologies such as cancers, heart disease and inflammation.   For centuries, in places like Greece, Italy, Tunisia, and Spain, good quality olive oil has been regarded as a necessary staple in the diet if you want to live long, have good overall health and vitality and a healthy gut microbiome.    So where do you find “good quality” olive oil? Tony explains that if you want to derive the health benefits from olive oil, it must be grown in places where the olive trees have produced for many decades without requiring any pesticides to hurry their growth. He tells us what to look for on the labels and explains what certain buzz words mean in the olive oil industry like “product of Italy.”    So get yourself a good quality olive oil and pour it on everything you eat!     Episode Takeaways: The health benefits of a good quality olive oil: Optimize Heart Function  Reduce Inflammation Increase Brain Function Help Maintain Healthy Weight Fight Disease Lift Mood And Lower Anxiety Smooth Digestion and Gut Microbiome Lengthen Your Life   The down side to mass produced olive trees (and olive oil):  Olive Trees planted in mass production are sprayed with pesticides, allowing them to grow and produce more olives at a faster pace.  Pesticides are getting sprayed on the majority of olives  Fruit gets bruised by machinery vs hand picked in orchids  It's difficult getting it to the consumer before it's too old - look at the harvest date Most bottles won't say how old the oil is, it's typically edible but past the point of deriving any health benefits from it   The much older trees remain fruitful without having to invade with pesticides  Handpicked olives They are pressed (cleaned)   Olive is a fruit  All the polyphenols and antioxidants will start to dissipate over time    Stick to organic if you can  Generic olive oil has likely had many different pesticides sprayed on it Look for USDA organic labels Look for batch testing on their website   What does Extra virgin mean? Extra virgin refers to the acidity level of the oil   Health benefits of olive oil  Polyphenols and antioxidants  Brain health Heart health Bone health Hair and Skin health Increases life expectancy   Will it oxidize? Olive oil will oxidize over time, with air, and light - doesn't oxidize as fast as other oils like vegetable oils   Fat is good despite what you've heard Your brain and body need the right kinds of fat   What about cooking with olive oil, is it safe? In greece they use it often for cooking Different olive oils have different smoke points Smoke point - if it's smoking, you are cooking it too hot   What about flavored oil? Don't buy flavored olive oil, make it at home The bottles of flavored olive oil in the stores almost always use synthetic flavoring   Non-consumption uses for olive oil Skin - soaps, body butter, hair care    Microbiome connection Polyphenols are excellent for the microbiome Increase the growth of acromansia which is very important for metabolic health  Polyphenol count is tested in the Kasandrinos on a regular basis About 1000 milligrams of polyphenols per kilogram  However polyphenols do degrade in oil over time, after about 2 years polyphenols drop off considerably   Can you give olive oil to kids? Babies? Yes, ideally it's organic olive oil that is less than two years old so they can benefit from the healthy compounds in it       Connect with Tony: Website  Instagram: @kasandrinos  Facebook  YouTube     Connect with Kiran Krishnan and Dr. Nicole Beurkens on... Instagram: better.biome Facebook: better biome  Instagram: Dr. Nicole Instagram: Kiran Krishnan Website: BetterBiome.com Website: DrBeurkens.com

Join us as we discuss the health and economic impact of our food system with Mark Hyman. Dr. Hyman highlights the startling economic burden of chronic disease driven by Big Food's ultraprocessed diet that kills 11 million people every year and makes 60 percent of Americans sick with a chronic disease. Food Fix maps out a new food system that can improve public health and save trillions of dollars every year. The other major aspects to this discussion are saving our environment & climate and challenging politics, social injustice, & information wars. There are small and manageable things we can all do in our daily lives to contribute to this change.    About guest Dr. Mark Hyman is leading a health revolution—one revolved around using food as medicine to support longevity, energy, mental clarity, happiness, and so much more. Dr. Hyman is a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine. He is the founder and director of The UltraWellness Center, the Head of Strategy and Innovation of the Cleveland Clinic Center for Functional Medicine, a fourteen-time New York Times bestselling author, and Board President for Clinical Affairs for The Institute for Functional Medicine. He is the host of one of the leading health podcasts, The Doctor's Farmacy. Dr. Hyman is a regular medical contributor on several television shows and networks, including CBS This Morning, Today, Good Morning America, The View, and CNN. He is also an advisor and guest co-host on The Dr. Oz Show.    

Join us as we discuss a holistic approach to treating anxiety and depression with Dr. Peter Bongiorno. Did you know you can get depressed and anxious from not pooping everyday? Or not getting enough fatty acids and fiber in your diet? As evidenced by the growing research, our current lifestyle, foods we're eating, the stressors we have, the lack of sleep, and the lack of exercise are major causes of mental health issues.    Brain function is directly related to what's going on in the gut, so when we make improvements to the gut microbiome, sleep, movement routine etc. we see major improvements in mental health and clarity.     Dr. Peter Bongiorno graduated from Bastyr University after completing five years of medical training in naturopathic medicine and acupuncture. He authored Healing Depression: Integrated Naturopathic & Conventional Treatments, the first comprehensive textbook designed to teach physicians how to use the science and art of natural medicine to heal depression. Dr. Bongiorno is vice president of the New York Association of Naturopathic physicians, a member of the American Association for Naturopathic Physicians, Physicians for Social Responsibility, and has a diploma in acupuncture. He helped create the first elective Natural and Integrative Medicine Class at the Mount Sinai School of Medicine, and regularly guest lectures to medical students about natural medicine and acupuncture. He has been regularly interviewed on national and local television as a natural medicine expert, and writes for national media. He regularly writes articles for the Dr. Oz and Sharecare websites, and as an invited expert blogger at Psychology Today. Dr. Bongiorno is also a major contributor to the third and fourth editions of the Textbook of Natural Medicine.   Connect with Dr. Peter Bongiorno: Website: www.drpeterbongiorno.com Facebook: https://www.facebook.com/peter.bongiorno Book: Put Anxiety Behind You Book: How Come They're Happy and I'm Not?   Episode Takeaways: Holistic approach to managing mental health Focus on root causes, rather than managing symptoms and patchworking That means spending time listening to patients or applying a comprehensive patient form to study prior to seeing the patient  There are a lot of clues as to what might be causing mental health issues when you ask the right questions    Causes of this mental health epidemic From 2003 through today, suicide rates alone have skyrocketed, and suicide rates in women especially, have doubled The opioid epidemic is one cause Current lifestyle, foods we're eating, the stressors we have, the lack of sleep, the lack of exercise are more likely the cause Family history plays a small role in this too    Is anxiety the beginning of a snowball effect for mental health? It certainly can be People will go on for years with anxiety at some level and it basically burns their system out Inflammation tends to go up, nutrients get depleted, the adrenal system doesn't work, people start sleeping poorly, and circadian rhythm gets all out of balance Altogether, these dilapidated functions in the body can wreak havoc on a persons mental health In addition, when we have predispositions to poorly functioning mitochondria, that's also going to play a role in depression   How does trauma affect mental health? Childhood trauma, what they call adverse childhood events can alter your ability to cope with stress, anxiety, depression Prenatal stress, when you're in the womb and your mom's really stressed out, that's going to change the set points of your stress system, too EMDR work and energy healers can help unlock some of the blocks that the brain and body create when there is trauma   How brain function relates to the health of the gut microbiome  Robust research showing the very strong connections between the nervous system in the digestive tract If there's a lot of inflammation in the digestive tract, we'll find a lot of inflammation in the brain How balanced the germs are in the microbiota and the digestive tract will directly affect what is made, and what happens in the brain   Fundamentals of mental health when treating a patient Listen for these top three: One, how often do they poop Two, how is their sleep Three, are they happy at their job and in the household   Why do we sleep? We power down so that the mitochondria, which are those energy packs in our nervous system, can fix themselves and clean themselves up and break down and make new ones So that our system can de-inflame and can detoxify Glutamate is a good neurotoxin but when we don't sleep and there's too much of it, then it becomes a problem, and it'll contribute to anxiety, depression, schizophrenia, bipolar, and more FYI - some of the top drugs to induce sleep are actually very bad for you. Those drugs are shown to increase all mortality by about 300% Can acupuncture be helpful? Yes, at least for many people It can help to relax the nervous system, it can help induce balance back in the body,and it can help to induce sleep. All without requiring much from someone The place between your eyes is called the third eye and it is a very powerful meridian that can induce relaxation. You can press on that when you are stressed to get a little relief however acupuncture will have a more profound effect   Why is pooping everyday important for mood and mental health? There is a lot of scientific literature and evidence showing the relationship between  constipation, IBS, or constipation, and higher rates of anxiety and depression Daily movement is important for good motility - There's no way we can get rid of the toxins that our liver is putting out, no way we can balance hormones, and there's no way we can keep the microbiota in balance and keep those germs in balance there if we aren't moving our bodies Water is also very important for motility - if you don't have enough water, the colon's job is to extract water from the poop which can lead to constipation Essential fatty acids and fiber are great for the gut and brain as well A few other key things that help working on stress and getting people to either meditate or work on why they're stressed, or get a massage, or do castor oil packs on their stomach, things like that to help bring the circulation back to the digestive tract   Connect with Kiran and Dr. Beurkens: BetterBiome.com Instagram: better.biome Instagram: Microbiome Keynotes Facebook: Microbiome Keynotes Instagram: Dr. Nicole Instagram: Kiran Krishnan

Join us as we discuss the microbiome and hormone connection for women as they age. No, women do NOT have to suffer greatly through perimenopause and menopause. That's not “normal” or  “just how it is” and that's not how it has to be. Dr. Anna Cabeca shares how she came to understand how much of the suffering in perimenopause and menopause can be eliminated with the right protocols to support your hormones and overall health.  On today's episode, we discuss the inner workings of the vaginal microbiome and the gut microbiome and how they are directly related to hormones.  Dr. Cabeca tells us that if we can better support our hormones when they are going through changes, we will feel much better. You'll learn several ways in which you can support your own journey through these stages of change. In some cases, you can even reverse early onset perimenopause or menopause.  GUEST INFO: Dr. Anna Cabeca, a triple board-certified, Emory University trained physician and hormone expert was diagnosed with early menopause at age 38. Devastated, she set out on a personal wellness journey to reverse her menopause side effects, which resulted in her delivery of a healthy baby girl at the age of 41.   After experiencing her own health successes, Dr. Cabeca began counseling others, ultimately changing the lives of thousands of women across the globe. Her new book “The Hormone Fix” and other empowering transformation programs have helped women of all ages become their best selves again. Her successful line of all-natural products features the alkaline superfoods drink Mighty Maca® PLUS and the rejuvenating vulva cream Julva®.   EPISODE TAKEAWAYS Reversing early Perimenopause and Menopause If you notice brain fog, hot flashes, limited sleep a night, irritability, weight gain, mood swings you might be experiencing early perimenopause In many cases, this can be reversed. But your doctor likely won't tell you that, they might not even know this is possible.  In order to do this, the body needs specific support from you Nutrition, Dr. Cabecas talks about KetoGreen and intermittent fasting in the book Supplementation  (see Dr. Cabecas KetoGreen and The Hormone Fix book)  Lowering stress as much as you can is helpful too Importance of the gut microbiome in perimenopause and menopause When patients come in with perimenopausal symptoms: PMS, irregular bleeding, irritability, sleeplessness, however many of these symptoms can be reversed once they improve their gut health.  A nutritional detox supporting liver function, a plant-based alkalizing diet (which supports the microbiome) helps balance the hormones, patients say “I'm 90% better” after 6 weeks or so The KetoGreen Way is a protocol that is very helpful for women in this stage of life.  Intermittent fasting is also an excellent strategy for improving these symptoms and hormone function  No Snacking please! Snacking can really throw off proper hormone function and digestion as well Do not drink while you eat, let your stomach acid do its thing!  So the biggest takeaways are intermittent fasting, healthy fats, healthy protein, lots of greens Importance of the vaginal microbiome in perimenopause and menopause The vaginal microbiome is directly related to perimenopause and menopause symptoms The number one thing that is common that women do and have been told to do is douching, and that is absolutely the most devastating thing for the vaginal microbiome A lot of the products that are marketed to women, particularly as they get older, when they are dealing with vaginal dryness, painful intercourse, etc. are products that are filled with chemicals and microbiome-disrupting things that actually seem to make the problem worse Tampon trauma, using dehydrating soaps, sprays, and feminine washes all disrupt our vaginal microbiome Many of the products will dehydrate, will cause further irritation, and can have chemical sensitivities or endocrine disruptors as they are, and we have to remember the vagina is an amazing organ that has such vascularity to it. Huge blood flow, great muscle and collagen potential. Anything we put near the vagina, the vulva, can be absorbed into the bloodstream A product like Julva can help restore balance in the vagina as well as DHEA Can you reverse incontinence? The number one reason caregivers put their loved ones in a nursing home is incontinence In many cases, incontinence can be improved or even reversed with the right strategies  Using bioidentical hormone therapy, vaginal probiotics, Julva, and working with a practitioner who understands how to strengthen this area, can help reverse incontinence. EPISODE TIMESTAMPS: 00:02:04 Anna's experience with early perimenopause 00:07:00 Importance of gut & vaginal microbiome in perimenopause and menopause 00:12:42 Don't use products that disrupt the vaginal microbiome 00:20:38 Fasting for a better microbiome 00:23:50 Why the microbiome thrives on greens CONNECT: Connect with Anna: Website: https://drannacabeca.com/ Books: https://drannacabeca.com/collections/books Instagram: @drannacabeca Facebook: https://www.facebook.com/Drannac/ Twitter: @AnnaCabeca   Connect with Kiran and Dr. Beurkens: Website: BetterBiome.com Dr. Nicole Website: DrBeurkens.com Instagram: better.biome Facebook: better biome Instagram: Dr. Nicole Instagram: Kiran Krishnan

On today's show, we're talking with Dr. Joe Tatta about chronic pain and its connection to the gut microbiome. Dr. Joe lets us in on a variety of treatment modalities for chronic pain. As you can imagine, people who are in chronic pain are having a tough time so he recommends starting with 2-3 modalities based on what seems optimal for that individual. We cover several modalities and related topics like nutrition, FODMAP diet, probiotics, movement, devices, opioids, cannabinoids, gut microbiome, and changes in the home.  If you are a practitioner and want to explore more about this topic, Dr. Joe has created a practitioner training course for treating chronic pain. Episode Takeaways:  Chronic Pain vs Acute Pain Acute - fall and break something - when healing happens the pain goes away after it heals  Chronic pain - Neuro inflammation and pain that persists  People can get stuck in pain, they could heal from an injury but the brain still sends the pain message Metabolic diseases which causes systemic inflammation  Gut/Brain  Research over the past couple of decades tells us that you can modulate the pain signal from the gut before trying other invasive methods like the spine We now know that oxidative stress can cause chronic inflammation and pain  And bad diet causes inflammation and pain  Gut/Joint connection and Gut/Pain connection Before agreeing to a surgery, try to lower inflammation in your body first by changing the diet and adding in movement  Chronic pain is the #1 cause of physical disability  Osteoarthritis - increases depression and anxiety due to pain by 50% to 75% Fibromyalgia - increases depression and anxiety due to pain by 75% to 100% Nutrition 12-14 hour fasts can be helpful  Osteoarthritis and diabetes - modified mediterranean diet  Autoimmune disease - autoimmune diet of some sort  Headache - higher fat and lower carb diet - increase Omega 3's  According to research, Saffron 30mg twice a day can help patients successfully and safely taper off of methadone Try following a Low FODMAP diet for a few weeks to see how you feel, then try adding in one thing at a time What about Cannabinoids? CBD can help improve sleep for those who have trouble sleeping due to their pain More research is needed to determine CBD's effects on chronic pain What is not helpful for chronic pain? Sugar creates systemic inflammation and damages nervous system Processed food Opioids - the longer someone is on them, the more they become deficient in many critical nutrients like magnesium, chromium, amino acids, etc. Lowest dose possible for the shortest time possible Movement It can be difficult to get moving when you have chronic pain however once you get moving gently, you can start to feel better Gentle yoga class is great for chronic pain Devices: TENS units can be helpful in reducing pain   You can wear it while working or sleeping Household changes Creating a calm and low light sleep environment  Bringing in healthy foods to the kitchen   Connect with Dr. Joe:  Website: integrativepainscienceinstitute.com Instagram  Facebook  Podcast Practitioner Training   Connect with Kiran and Dr. Beurkens: BetterBiome.com Instagram: better.biome Instagram: Microbiome Keynotes Facebook: Microbiome Keynotes Instagram: Dr. Nicole Instagram: Kiran Krishnan

Join us as we discuss an integrative approach to Polycystic Ovarian Syndrome (PCOS) with Dr. Felice Gersh. 10% of all women have PCOS, making it the most common female endocrine disorder and cause of female infertility in the world. Women with PCOS may suffer from acne, menstrual irregularity, infertility, obesity, autoimmune disease, diabetes, and heart disease. Traditionally, doctors treat symptoms one at a time, often with a new regime of pills for each symptom or an invasive surgery. This approach never addresses the underlying causes of PCOS so women are medicated but never healed. PCOS is not JUST a reproductive problem, there is a strong link between reproductive function and metabolic function. Dr. Gersh goes into great detail about how the two are related and how a woman with PCOS can start to make manageable changes in her life toward feeling better.   Episode Takeaways: What is Polycystic Ovarian Syndrome? Most common endocrine disorder in women Starts in childhood Symptoms in reproductive age women Ovaries malfunction because of hormonal imbalances High levels of antimalarial hormones  Aromatase not functioning well In young girls you may see images like PCOS however they are young and their ovaries are just learning to work. A woman more in their 20s is ok to diagnosis  A PCOS Diagnosis is now defined by  Ultrasound imaging where the follicles can be seen on the ovaries Menstrual irregularity  Fundamentally it's about estrogen deficiency and endocrine disruptors  Elevated Androgens - DHEA sulfate or high Testosterone  Male pattern baldness, systec acne, hair growth on the face PCOS is not JUST a reproductive problem There is a strong link between reproductive function and metabolic function Too overweight or too underweight run the risk of these issues Inflammation - chronic low level inflamed women, high rates of insulin resistance By age 40 these women are at higher risk for diabetes  There is a feeling of living with jetlag all the time Sleep problems  Struggle with melatonin production  Tools for improving PCOS Symptoms Food - you need more carbs than you think and you need to get the timing right If you can go Vegan for a little while that is helpful, if not, limit animal protein to just a few ounces Eat 9 servings of veggies a day, the body greatly benefits from the polyphenols, phytonutrients, fiber, and prebiotics in veggies  Have your biggest meal at breakfast, 1-2 hours after waking, smaller lunch, even smaller dinner. 13 hour fast between dinner and breakfast Try to eliminate snacking and stick to three meals this helps with insulin efficiency Have more Omega 3's via supplements, seafood, Krill, etc Organic soy (NOT processed soy)  No dairy  Sleep! Get your circadian rhythm back on track  Stop looking at screens 2 hrs before bed or use blue blocking glasses if you must be at a screen. Get bright light into your eyes first thing in the morning Either by sunlight or a a light box with 10,000 Lux Finish eating by 7pm A very small dose of melatonin before bed can sometimes be helpful .5 or 1 milligram is all you need (don't need it regularly)   Connect with Kiran and Dr. Beurkens: BetterBiome.com Instagram: better.biome Instagram: Microbiome Keynotes Facebook: Microbiome Keynotes Instagram: Dr. Nicole Instagram: Kiran Krishnan   Follow Dr. Gersh: Instagram Twitter Facebook

Join us as we discuss a lesser known wound care therapy with Dr. Ronald Sherman. These small but mighty creatures do really important work and won't harm you in the slightest. They remove dead tissue from infected wounds, they even help in the case of antibiotic resistant organisms and they do so in a matter of a couple of days. They get a bad rap for being gross but actually they are quite the opposite. They are helping humans heal where modern medicine cannot. For instance, they have the potential to save someone from having their foot amputated due to diabetic foot ulcers. There are many use cases for them. They only get a bad rap because of their association. You typically find these little creatures in the trash, scavenging on a dead animal, etc. These powerful and healing creatures  are maggots.   Learn more about maggot therapy click here. Episode Takeaways:  What is a maggot? 00:05:40 Larval stage of the fly Blow flies feed on dead tissue and are instinctively motivated to get as far away from the host as possible after a couple of day so they don't get eaten by the next scavenger   How do maggots help us heal?  00:09:00 They dissolve the dead enzymes by secreting digestive enzymes and suck the juices up  Some species can only dissolve dead tissue not live tissue They remove dead tissue Feed for two days and leave the host  They kill microbes (bacteria, fungus, virus') They create growth stimulating activity - clinical observations, lab evidence, studies show proof of this   Historical use 00:10:00 There is some historical literature that suggests the Mayans and Native australians used maggots in their medical care Europe - military doctor observations - soldiers whose wounds had maggots had a better chance of survival  A practitioner - Johns Hopkins - intentionally placed maggots on children with bone infections   Why is maggot therapy not more widely used 00:14:30 In europe maggot therapy is much more popular and widely used In North America - this therapy is not widely used enough Much of it is due to the way insurance works in north america  There are over 100,000 limb amputations per year due to diabetes, where maggot therapy could be useful Less than 2% are given a trial of maggot therapy  The research shows that 50% or more of patients with diabetic foot ulcers who are given maggot therapy as a last resort, are able to heal their wounds and do not have to get their limbs amputated. . In a Kaiser Permanente study, 74% of their patients given maggot therapy as a last resort avoided amputation or ended up with a more conservative amputation.   How do maggots control bacteria 00:20:00 When they feed on the dead tissue, they are sucking up a lot of bacteria as well.  Clinically, several researchers have been able to describe a decrease in the number of pathogens on the wound as well as a decrease in the population size of those organisms. Some researchers have looked at antibiotic resistant organisms such as MRSA and seen success with maggot therapy killing those organisms.    How does Maggot therapy work? 00:35:38 They feed for 3-4 days depending on temperature and abundance of food Once they finish feeding, they leave the host  The maggot crawls like a worm away from the host For treatment purposes, in order to keep the maggots on the wound, they cover them with a porous net fabric that allows air to get through, or they contain them in a bag    Is it painful? 00:42:00 No direct pain-reducing affect  Most people have no wound pain and don't feel the maggots  For those who can feel their wounds - the maggots could cause pain after 24 hours so practitioners are encouraged to help the patient with an analgesic     Interested in learning more about maggot therapy? 00:45:00 Visit Bterfoundation.org for lots of information on how and where to get this therapy    Where to learn more about PBHealthcenter.com Instagram: better.biome Instagram: Microbiome Keynotes Facebook: Microbiome Keynotes Instagram: Dr. Nicole Instagram: Kiran Krishnan  

Join us as we discuss the vaginal microbiome. Jacques explains what it is, how to support it, and what to stop doing so that you can continue to have a healthy vaginal microbiota. This is a fascinating conversation that reveals so much about what we know so far and what we have yet to learn in this unique microbiome.  Some background on Dr. Jacques Ravel, he is a professor in the Department of Microbiology and Immunology, and the Associate Director for Genomics at The Institute for Genome Sciences, University of Maryland, School of Medicine in Baltimore Maryland. Over the past 15 years, he has developed a research program focused on applying modern genomic technologies and ecological principles to characterize the role and dynamics of the microbial communities inhabiting the human body in health and disease and better define the interactions between the host, the microbes and the environment that drives these ecological systems. Specifically, he is interested in the role of the vaginal microbiome in women's health in order to develop improved strategies to manage gynecological and obstetrics conditions. He has published over 225 peer-reviewed publications and has attracted grant income of more than $30 million. His work is currently being translated by developing novel live microbiome-based biotherapeutic formulations targeted to restore vaginal health, treat conditions such as bacterial vaginosis, urinary tract infections and improved fertility. His work earned him to be elected to the fellowship of the American Academy of Microbiology, and in 2015, he was awarded the Blaise Pascal international research chair. He is the founder and editor-in-chief of the journal Microbiome. He joined the Institute for Genome Sciences at The University of Maryland Medical School in 2007 as an associate professor. To learn more about  Dr. Jacques Ravel click here. Episode Takeaways: What is the vaginal microbiome? The vaginal microbiome is just like the gut, it's a collection of bacteria that live together to perform a function that is beneficial. If it lives in the body, it's often beneficial to the host. When it comes to the vaginal microbiota, there are five types of women, four of these types are dominated by lactobacillus, one of the four species (lactobacillus crispatus, lactobacillus iners, lactobacillus gasseri, lactobacillus jensenii). And one of them is not and it's represented, it's more like the gut, this type is very diverse. So you can see it's diverse and very even, a lot more even than what you see in the others. Those bacteria, they acidify the vagina, the pH of the vagina is about 3.6-4, so it's very acidic Those that have an acidified environment are those that you would call very well-protected 25-30% of women that don't have lactobacillus How does the composition of the vaginal microbiome impact a woman's overall health? Without a healthy vaginal microbiome, women are subject to many different risks Sexually transmitted infections A woman being able to get pregnant - the implantation of the egg Chronic yeast infections Vaginal dryness which can make intercourse very painful Can lubricants affect the vaginal microbiome negatively? They are very hypertonic, that's a big problem because what happens is it dries the cells Most lubricants, especially in medicine, contain antimicrobial agents, so it kills even the good bacteria Not every woman is affected by the application of lubricant What are some of the things that people are doing in day to day life that seem to be hurting the vaginal microbiome? Douching - you're basically washing your vagina with chemicals Smoking has a major impact on the vaginal microbiota Poor diet A really heavy dose of azithromycin has a really detrimental effect on the vaginal microbiota What can women start doing right now to help support a healthy vaginal microbiome? Eat healthy - whole foods, less packaged food No smoking Some studies show that exercise helps support a healthy vagina as well Where to learn more about Dr. Jacques Ravel,  Website: http://ravel-lab.org Youtube: https://www.youtube.com/watch?v=UEQ5hVUYOtg Connect with Kiran and Dr. Nicole: Website: BetterBiome.com Instagram: better.biome Instagram: Microbiome Keynotes Facebook: Microbiome Keynotes Instagram: Dr. Nicole Instagram: Kiran Krishnan

Join us as we discuss how exposure to dirt and time in nature are essential to supporting a healthy microbiome while learning the practices behind Terrain Medicine with Dr. Maya Shetreat. Dr. Maya goes into the history and stigmas that have followed ‘germs' over time and breaks down simple ways we can support our health by introducing our microbiomes to more diverse environments inside and outside the home.  Dr. Maya Shetreat is a neurologist, herbalist, urban farmer and author of ‘The Dirt Cure: Healthy Food, Healthy Gut, Happy Child', which has been translated into 10 languages. She's been featured in The New York Times, The Telegraph, NPR, Sky News, The Dr. Oz Show and more. Dr. Maya is the founder of the Terrain Institute where she teaches terrain medicine, earth-based programs for transformational healing. She works and studies with indigenous communities and healers in Ecuador, and is a lifelong student of ethnobotany, plant healing, and the sacred. To learn more about Dr. Maya Shetreat click here. Show Notes: What is Terrain Medicine? Terrain medicine is the practice of aligning our bio terrain with our eco terrain resulting in a healthy and beautiful environment for both the body and the world We all have ‘bio-terrain' - our organ systems, DNA, epigenetics, our microbiome We are surrounded by our ‘eco-terrain' - water, soil, sun, wind, food    Practicing Gratitude and Awe Gratitude practice has been shown to positively influence our physiology Examples of benefits: Reduced anxiety, lower blood pressure, minimized depression, lower cortisol levels, improved sleep and more Getting back outside in nature Try earthing/grounding - time outdoors is essential  Examples of outdoor benefits: Lower cortisol levels, higher anti-cancer proteins, increased executive function, creativity, happiness and more Dirt is Not Dirty We have been raised in a world that teaches us that perfect hygiene is to remove bacterias and stay far away from getting “dirty” - that being sterile is important A study in Europe showed that in home or schools that use more bleach the exposed children to those environments were more likely to have chronic respiratory infections We were intended to come in contact with dirt and to get dirty Germ diversity is essential for a healthy and happy life   Steps You Can Take Right Now  The simplest thing is to start by going outside Take your lunch outside on a picnic blanket, sit on a rock, hug a tree Take your computer outside and get some sun and breathe fresh air while you work Home cleaning  Replace chemical cleaning products with natural cleaners - many of these you can make with just a few simple ingredients Look for easy swaps and be aware of what you are ingesting (diet) and the environmental factors around you (products)   Timestamps: Episode Intro … 00:00:30Dr. Shetreat's Story … 00:01:30What is Terrain Medicine? … 00:05:34Practicing Gratitude and Awe … 00:13:00Dirt is Not Dirty … 00:20:51Steps You Can Take Right Now … 00:34:10Episode Wrap-Up … 00:45:10   Connect with us: Instagram: Better Biome Facebook: Better Biome  Website: Better Biome

Join us as we discuss trauma, nutrition, and the microbiome with post-traumatic stress expert, Dr. James Gordon. In this episode, Dr. Gordon shares his insight as a trained psychiatrist on the process of transformation towards healing trauma that people experienced in their lives. Guest Bio Dr. James Gordon is the author of The Transformation: Discovering Wholeness and Healing After Trauma. As the Founder and Executive Director of The Center for Mind-Body Medicine in Washington, D.C., he has created and implemented the world's largest and most effective program for healing population-wide psychological trauma. Dr. Gordon and his 130 international faculty at The Center for Mind-Body Medicine have brought this program of self-care and group support to more than 6,000 health professionals and other communities here in the US and overseas and they, in turn, are using it in a wide variety of clinical, educational, and community-based settings.He and his colleagues have also developed community-wide programs for refugees from wars in the Balkans, the Middle East, and Africa; for New York City firefighters and U. S. military personnel and veterans and their families; for students, parents, and teachers who have survived school shootings; for Native American children and their families; for those affected by the opioid crisis in Allegany County; and for communities in the aftermath of climate-related disasters in New Orleans and Southern Louisiana, Houston, Puerto Rico, and Sonoma, Shasta, Butte, Napa, and Siskiyou Counties. To learn more about Dr. James Gordon click here. Episode Takeaways: What is Trauma? Trauma means injury - injury to the body, mind, or spirit  We must learn to deal with the world in which calamities known as traumas are going to happen disappointments, abuse, neglect, discrimination, loss, or age Sometimes the source of our behavior and distress comes from the trauma we've experienced Humans find comfort in sharing their experiences Sharing speeds up the healing process  Important Components of Transformation  The knowledge that there is hope  Simple techniques that give the physical experience of making a change Breathing exercises Expressive meditations (shaking and dancing) Nutrition's Role in Transformation   Our gastrointestinal system gets disrupted when we experience trauma. Head: how we think about food Mouth Esophagus Small intestine Pancreas Liver  Rebuilding the gut Mindful eating (eating slower and meditatively) Eat more whole foods Add more fiber (soluble and insoluble) Add a multivitamin to your normal diet Where to learn more about Dr. James Gordon... JamesSGordonMD.com Center for Mind-Body Medicine Book: The Transformation  Instagram: @drjamesgordon Facebook: jgordonmd Twitter: @drjamesgordon  

In this episode, Dr. Slavko Komarnytsky shares his expertise in pharmacogenomics (the study of how people respond to certain therapies based on their genetic makeup). He describes how we can use pharmacogenomics to our advantage, using polyphenols as an example of how we can change our own microbiome.  We discuss the complexities of plant microbiomes, natural antibiotics, soil, and why having even a small garden is highly beneficial to your physical and mental health. If you've ever wondered why eating plant-fed animals is important, Dr. Komarnytsky tells us why. Grab a vegetable, take off your shoes and go outside, and enjoy this episode!  Episode Highlights What is Pharmacogenomics The study of how people respond to certain therapies based on their genetic makeup Seeing whether the body reacts as a state of threat, pleasure, aggression or defense It looks at the individual and discovers - What about you is different in how you respond to the environment in comparison to everyone else? Microbiome and Metabolic Disease Consuming foods high in polyphenols is typically beneficial for you  How do polyphenols translate to pharmacogenetic changes in our bodies that are either better or worse health outcomes?  When the compounds enter our guts we do have an influence over their role UNTIL they meet regions where there is a high bacterial count  The translational effect of the microbiome is very important  Polyphenols, in a way, are like a prebiotic - you can preselect and promote the expansion of certain classes of bacteria within your gut effectively changing your microbiome profile by feeding the microbes, certain classes of compounds Relationship Between Bacteria and Plants Most plants get their water and nutrients from soil All achieved by growing roots into the soil that give structure to the plant and need to be protected so the plant does not die Plants selectively propagate certain classes of bacteria that are not pathogenic by feeding them something - they secrete certain classes of compounds out and this allows certain classes of bacteria to proliferate Similar to intestinal epithelium Gardening Gardening, no matter how big or small is very beneficial to your physical and mental health Secondary Metabolites in Plants Plants make these to protect themselves, to communicate between themselves or with other organisms in the environment to try and survive Natural antibiotics are chemical compounds that occupy certain chemical spaces and by chance fit into certain chemical spaces in the pathogens  I.e. bacteria that disrupts their membranes, inhibits enzymes, and can stop their cell cycle Plants In The Home  Having plants in your home is good for your families overall health Plus you can use certain plants in the home to ward off pesky flies and ants like Heirloom tomatoes (the more hairs on the surface the better).  Consuming Plant-fed Animals vs. Conventional Farmed Animals When animals eat a diversified diet they absorb and deposit those nutrients into their organs so we, as the consumer of animals, absorb those nutrients too Mobile Discovery Program Take a sample of saliva, and inoculate the medium with your own saliva Anyone can participate and request a kit   Guest Bio To learn more about Slavko Komarnytsky click here. Born in the remote wilderness of the Carpathian Mountains in Ukraine, Slavko Komarnytsky is an integrative biologist who combines expertise in botanical research and technological innovation with a commitment to reverse the worldwide trend of human metabolic and immune disorders. His scholarly work includes 70 papers that set trends in biodiscovery from natural sources, including phytochemicals such as phenolics and cannabinoids and their interaction with bitter receptors and the gut microbiome is related to health and disease. He is the Associate Professor of Pharmacogenomics at NC State University and the founder of the Mobile Discovery program that engages students and ethnic communities in global health research. Episode Timestamps: Episode Intro … 00:00:30Dr. Komarnytsky's Story … 00:02:25What is Pharmacogenomics … 00:06:00Microbiome and Metabolic Disease … 00:10:00Relationship Between Bacteria and Plants … 00: 18:16Secondary Metabolites in Plants  … 00:30:33Plants In The Home … 00:36:35Mobile Discovery Program … 00:41:00Episode Wrap Up … 00:47:10 Learn more Instagram: better.biome Facebook: better biome  Instagram: Dr. Nicole Instagram: Kiran Krishnan Website: BetterBiome.com Website: DrBeurkens.com

Join us as we discuss an integrative approach to dermatology and the skin microbiome with board-certified dermatologist and researcher, Dr. Raja Sivamani. In this episode, Dr. Sivamani shares how addressing key lifestyle components like diet, environment, and stress can affect our skin microbiome's health. Learn what steps you can take to start supporting your skin's unique microbiome and where to access key resources for skin health. About the guest: Dr. Raja Sivamani is a board-certified dermatologist and practices as an integrative dermatologist at Pacific Skin Institute. He is an Adjunct Associate Professor of Clinical Dermatology at the University of California, Davis, and Director of Clinical Research and the Clinical Trials Unit. He is also an Adjunct Assistant Professor in the Department of Biological Sciences at the California State University, Sacramento, and an Associate Professor of Dermatology at California Northstate University, College of Medicine. He engages in clinical practice, as well as, both clinical and translational research that integrates bioengineering, nutrition, cosmetics, and skin biology. With training in both Allopathic and Ayurvedic medicine, he takes an integrative approach to his patients and in his research. He has published over 100 peer-reviewed research manuscripts, 10 textbook chapters, and a textbook entitled Cosmeceuticals and Active Cosmetics, 3rd Edition with a passion for expanding the evidence and boundaries of integrative medicine for skincare. To learn more about Dr. Raja Sivamani click here. Episode Highlights Acne Environment Ex: a dry environment versus a humid environment can make a great difference for someone who has dry skin or eczema  Diet It is important to take note at the kinds of foods your skin reacts negatively to We all have different sensitivities and predispositions. This is not a one size fits all problem with a simple solution Focus on whole foods that are good for you - avoid excessive sugars and processed foods as much as you can Keep an eye on your reaction to dairy products so you can make informed decisions for yourself Dermveda Dermveda seeks to direct its users to optimize their skin health Visit dermveda.com  Dermveda will step you through a quiz to analyze specific function for specific areas Ex: lactobacillus rhamnosus gg has been shown to have an effect for eczema When looking for probiotics you really have to spend the time educating yourself How were they made? What are the ingredients? What is the research behind their creation?  There are many false advertisement labels in this field  “You can't fast-forward science” - Dr. Sivamani   Key Takeaway Dr. Sivamani says, “Your skin is dependent on so many biomes, that a holistic has to be a part of a full package.” The internal, external, and existential all matter - from what you consume, to what you use, and to the relationships you hold Where to learn more about Dr. Raja Sivamani... Dermveda.com LearnSkin.com Pacific Skin Institute Pacific Skin Institute Instagram   Timestamps Episode Intro … 00:00:30 Dr. Sivamani's Story … 00:02:40 Ayurveda … 00:04:20 Skin and The Microbiome … 00:09:00 Acne … 00:17:30 Environment … 00:25:30 Dermveda Skin Profile … 00:27:50 Probiotic Use for Skin … 00:33:15 Key Takeaway … 00:47:15 Episode Wrap Up … 00:48:50

Join us as we discuss how the microbiome can affect women's hormones with leading expert, Dr. Jolene Brighten.  In this episode, Dr. Brighten digs into the correlations between the gut and hormonal imbalances while sharing with the audience practical takeaways on how to support their hormonal health.  Dr. Brighten is one of the leading experts in women's medicine and is a pioneer in her exploration of the far-reaching impact of hormonal birth control and the little-known side effects that impact health in a large way. In her best-selling book, Beyond the Pill, she shares her clinical protocols aimed at supporting women struggling with symptoms of hormone imbalance, including Post-Birth Control Syndrome and birth control-related side effects. A trained nutritional biochemist and Naturopathic Physician, Dr. Brighten is the founder and Clinic Director at Rubus Health, an integrative women's medicine clinic. She is a member of the MindBodyGreen Collective and has been featured in prominent media outlets such as Forbes, Cosmopolitan, ABC News, and the New York Post. To learn more about Dr. Brighten click here. Episode Show Notes: The Gut - Hormone Relationship  Our liver packages up our estrogen and places it into beneficial metabolites and then that is sent out to be excreted   Hormonal Birth Control  30% of women go through 5 different birth control prescriptions due to side effects There is an increased risk of Inflammatory bowel disease as a side effect to birth control Hormonal birth control induces intestinal hyperpermeability and can lead to leaky gut It alters the microbiome which can in turn impact fertility and ovaries  Using birth control for symptom management actually delays the diagnosis for women It can affect the brain   Tips While Taking The Pill If you are on the pill or plan to take it Dr. Brighten has a few tips to support your body as the pill can create nutrient deficiencies Be sure to maintain a healthy diet and exercise Take a prenatal or multivitamin Support your liver and gut health Eat cruciferous vegetables  Ensure you have the micro and macro nutrients to have regular bowel movements Make sure you are on a probiotic and maintaining a variety of fiber intake Support estrogen production and find a sustainable, high-quality fish oil to add to your daily routine   Where to learn more about Dr. Jolene Brighten... DrBrighten.com Instagram: @drjolenebrighten Facebook: drbrighten Twitter: @drbrighten Beyond The Pill  Healing Your Body Naturally After Childbirth   Connect with Dr. Nicole Beurkens and Kiran Krishnan... Dr. Beurkens Website Instagram: Dr. Nicole Instagram:Kiran Krishnan

Join us as we discuss the depths of the gut microbiome with chiropractic and an international expert in digestive health and detoxification, Dr. Tom Bayne.  In this episode, Dr. Bayne shares a wealth of uncommon knowledge about the microbiome and breaks down key research on the use of spore-based probiotics to improve chronic illness. As the president of Microbiome Labs, Dr. Bayne travels around the world to educate other healthcare practitioners on the connection between the gut microbiome and many chronic diseases. Dr. Bayne's comprehensive understanding of supplement manufacturing and extensive clinical experience have given him a unique ability to innovate integrative solutions for digestive and immune health. In his clinic, Dr. Bayne has spent over 24 years helping his patients optimize their digestive health, improve autoimmune conditions, and enhance detoxification. To learn more about Dr. Bayne click here.  What is destroying our Microbiome? Poor farming practices Increased quantities of glyphosate in our food supply  Eating for convenience instead of nutrition Increased antibiotic use and more Improving The Microbiome  Diet: eating more roots, fiber, clean whole foods Precision prebiotics: second generation  Using strains that are anaerobic in nature that produce high concentrations of short-chain fatty acids like akkermansia muciniphila and faecalibacterium prausnitzii Targeting the imbalance instead of trying to completely rid the microbiome of all the ‘bad guys' If the structural integrity, the lining,  of the gut is compromised problems arise   Where to learn more about Dr. Tom Bayne... PBHealthcenter.com Instagram: better.biome Episode Intro … 00:00:30 Do Probiotics Change the Microbiome? … 00:15:00 What is a Spore? … 00:18:30 What is Destroying Our Microbiome? … 00:27:10 Improving The Microbiome … 00:30:40 The Future of Spore Applications … 00:37:00 The Functional Medicine Approach … 00:43:17 Episode Wrap Up … 00:45:00

Welcome to the first sit-down conversation between hosts, Kiran Krishnan and Dr. Nicole Beurkens of the Better Biome Podcast. Tune in as they share the story behind the creation of the podcast, what to expect in the coming episodes, and discuss key takeaways and tips you can implement now to improve your health! Where to learn more about The Better Biome Podcast and Your Hosts... MicrobiomeKeynotes.com Instagram: better.biome Instagram: Microbiome Keynotes Facebook: Microbiome Keynotes Instagram: Dr. Nicole Instagram: Kiran Krishnan

Join hosts Kiran Krishnan and Dr. Nicole Beurkens as they explore the complex and mysterious community of microorganisms that live in, on, and around us in search for the continual betterment of our health in The Better Biome Podcast. This show will be available bi-weekly on all major podcasts players. Where to learn more about The Better Biome Podcast and Microbiome Labs... MicrobiomeKeynotes.com Instagram: Microbiome Labs Instagram: Microbiome Keynotes Facebook: Microbiome Labs Facebook: Microbiome Keynotes Microbiome Labs Blog