Podcasts about faecalibacterium

Story at-a-glance Introducing a wide variety of plant-based foods after age one speeds up gut microbiome maturity, helping your child build better digestion and stronger immunity early on Children who consume diverse plant fibers develop higher levels of beneficial bacteria like Faecalibacterium and Bacteroides, which reduce inflammation and protect the gut lining Between 12 and 18 months is the most important window to introduce a range of solid foods, laying the groundwork for a healthy, adult-like gut by age 2 Local, fiber-rich foods like millet, banana, and rice work best in supporting gut health — expensive superfoods are not necessary for strong gut development Restrictive or processed replacement foods damage gut bacteria balance, but breastfeeding combined with diverse, real foods builds a more resilient, long-term gut foundation

Story at-a-glance Depression affects more than 280 million people worldwide. Many patients do not fully respond to first-line medications or experience adverse side effects. This makes dietary influences on mood increasingly important Regular citrus consumption is linked to a 22% reduced depression risk by increasing beneficial gut bacteria like Faecalibacterium prausnitzii, which supports neurotransmitter production Citrus contains naringenin, formononetin, and hesperidin — plant compounds that nourish gut bacteria and influence the biochemical pathway responsible for neurotransmitter balance Ultraprocessed food consumption increases depression risk by 49%, with artificial sweeteners and processed snacks being particularly harmful to gut health and brain function Improving gut health requires removing vegetable oils, reducing endocrine disruptors and electromagnetic field (EMF) exposure, optimizing carbohydrate intake, and considering beneficial bacteria supplements

Depuis des siècles, les proverbes vantent les bienfaits des fruits sur la santé, comme l'adage bien connu « une pomme chaque matin éloigne le médecin ». Aujourd'hui, une nouvelle étude publiée dans la revue Microbiome par des chercheurs de la Harvard Medical School et du Massachusetts General Hospital suggère qu'une orange par jour pourrait réduire de 20 % le risque de dépression. Mais comment expliquer cet effet surprenant ?Un lien entre oranges et microbiote intestinalLes chercheurs ont basé leurs conclusions sur la Nurses' Health Study II (NHS2), une vaste étude épidémiologique qui suit plus de 100 000 femmes depuis 1989. Ces participantes renseignent régulièrement leurs habitudes alimentaires et leur état de santé, fournissant ainsi une base de données exceptionnelle. Pour aller plus loin, les scientifiques ont analysé des échantillons de selles d'un sous-groupe de participantes afin d'examiner leur microbiote intestinal.L'élément clé identifié est une bactérie du microbiome : Faecalibacterium prausnitzii. Les chercheurs ont découvert qu'elle était plus abondante chez les personnes non dépressives que chez celles souffrant de dépression. Or, la consommation régulière d'agrumes – et en particulier d'oranges – est associée à une concentration plus élevée de cette bactérie bénéfique. Une autre étude sur des hommes a confirmé cette tendance.Un impact sur les neurotransmetteursPourquoi cette bactérie aurait-elle un rôle protecteur contre la dépression ? L'hypothèse avancée par les chercheurs repose sur son influence sur deux neurotransmetteurs essentiels à la régulation de l'humeur : la sérotonine et la dopamine. Produits dans l'intestin, ces neurotransmetteurs régulent non seulement la digestion, mais peuvent aussi atteindre le cerveau, influençant ainsi notre état émotionnel.Ainsi, en favorisant la croissance de F. prausnitzii, la consommation d'oranges pourrait aider à maintenir un équilibre chimique optimal dans le cerveau et réduire le risque de troubles dépressifs.Une prévention, mais pas un traitementLes auteurs de l'étude soulignent cependant que manger une orange par jour ne doit pas être considéré comme un traitement contre la dépression, mais comme une habitude alimentaire bénéfique pour la santé mentale. Des essais cliniques supplémentaires seront nécessaires pour confirmer ces résultats.En attendant, inclure plus d'agrumes dans son alimentation semble être une manière simple et naturelle de prendre soin de son bien-être psychologique. Hébergé par Acast. Visitez acast.com/privacy pour plus d'informations.

Check out the Tone LUX Red Light Collection: Get 20% OFF with the code VANESSA In this episode of The Optimal Protein Podcast, we explore a groundbreaking study published in Scientific Reports that reveals a fascinating connection between the gut microbiome and visceral fat, commonly known as belly fat. We dive deep into how specific gut bacteria influence fat storage, why microbiome diversity is key, and what dietary strategies you can implement to reduce visceral fat while staying keto or low-carb compliant. Tune in to learn how dietary diversity, fiber, and probiotics can transform your gut health and metabolic fitness. Jump to the start of the study breakdown: 15:57 Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA Key Topics Discussed: 1. What Is Visceral Fat? • Definition of visceral fat and how it differs from subcutaneous fat. • The health risks associated with excess visceral fat, including insulin resistance, inflammation, and cardiovascular disease. 2. Study Breakdown: • Overview of the 2019 study in Scientific Reports. • How microbiome diversity was measured using 16S rRNA gene sequencing. • The role of specific bacterial strains like Akkermansia muciniphila and Faecalibacterium prausnitzii in reducing visceral fat. • The correlation between fiber intake, plant diversity, and lower visceral fat levels. Resources Mentioned: • The Study: Gut microbiome composition and its potential association with visceral fat deposition • Microsetta Initiative: Research on microbiome diversity and plant-based diets. Get 20% off the New 2nd Generation Tone Device HERE  with the code VANESSA Follow @ketogenicgirl for updates on the latest studies and strategies to optimize protein intake and metabolic health.  Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.  

In this episode of Daily Value, we explore the recent findings on the role of B-group vitamins as potential prebiotic candidates and their effects on the human gut microbiome. The discussion is centered around some of the latest research, which highlights how these essential vitamins, traditionally known for their metabolic roles, are now being recognized for their ability to modulate the gut microbiome and how different bacterial species may also play key roles as B-vitamin Producers.Discussion Points:- The potential of B-group vitamins, such as riboflavin and niacin, to reach the colon and influence the diversity and functionality of the gut microbiome, particularly in enhancing the growth of beneficial bacteria like Faecalibacterium prausnitzii.- The mechanisms by which B-group vitamins may exert prebiotic effects, including their impact on microbial cross-feeding and the production of short-chain fatty acids, crucial for maintaining gut health.- The emerging evidence supporting the use of high-dose and colon-targeted formulations of B-group vitamins to optimize their prebiotic potential.- This episode provides an overview of the current state of research on B-group vitamins and their implications for gut health.https://pubmed.ncbi.nlm.nih.gov/38176457/Support the show

Le jeûne, notamment sous forme de restriction énergétique intermittente (REI), influence significativement le cerveau humain. Une étude publiée en décembre 2023 dans Frontiers in Cellular and Infection Microbiology a exploré ces effets en examinant les modifications de l'activité cérébrale et du microbiome intestinal chez des individus obèses soumis à un programme de REI. Méthodologie de l'étude Les chercheurs ont suivi 25 participants obèses sur une période de 62 jours. Le protocole comprenait des phases de restriction calorique alternant avec des périodes d'alimentation normale. L'activité cérébrale des participants a été évaluée à l'aide de l'imagerie par résonance magnétique fonctionnelle (IRMf), tandis que des analyses métagénomiques ont été réalisées sur des échantillons fécaux pour étudier le microbiome intestinal. Résultats principaux 1. Perte de poids et amélioration métabolique : Les participants ont perdu en moyenne 7,6 kg, soit 7,8 % de leur poids initial. Cette perte de poids s'est accompagnée d'améliorations des paramètres métaboliques, notamment une diminution de la pression artérielle et des niveaux de glucose plasmatique à jeun. 2. Modifications de l'activité cérébrale : L'IRMf a révélé des réductions de l'activité dans des régions cérébrales associées à la régulation de l'appétit et aux mécanismes d'addiction, telles que le gyrus frontal inférieur orbital gauche. Ces changements suggèrent une diminution de la réactivité aux signaux alimentaires et une meilleure maîtrise de l'impulsivité alimentaire. 3. Altérations du microbiome intestinal : L'analyse métagénomique a montré une augmentation de l'abondance de bactéries bénéfiques, notamment Faecalibacterium prausnitzii, Parabacteroides distasonis et Bacteroides uniformis, parallèlement à une diminution de Escherichia coli. Ces modifications indiquent une amélioration de la santé intestinale et une réduction de l'inflammation systémique. 4. Corrélations entre cerveau et microbiome : Des corrélations temporelles ont été observées entre les changements du microbiome intestinal et les altérations de l'activité cérébrale. Par exemple, la diminution de l'abondance de E. coli était associée à une réduction de l'activité dans le gyrus frontal inférieur orbital gauche, suggérant une interaction dynamique entre l'intestin et le cerveau pendant la perte de poids. Implications de l'étude Cette recherche met en évidence l'impact du jeûne intermittent sur l'axe cerveau-intestin-microbiome. Les modifications synchronisées de l'activité cérébrale et de la composition microbienne intestinale suggèrent une communication bidirectionnelle influençant la régulation de l'appétit et le métabolisme énergétique. Ces résultats ouvrent des perspectives pour des interventions thérapeutiques ciblant simultanément le cerveau et le microbiome afin de traiter l'obésité et ses complications associées. En conclusion, le jeûne intermittent induit des changements bénéfiques dans le cerveau et le microbiome intestinal, contribuant à une meilleure régulation de l'appétit et à une amélioration des paramètres métaboliques chez les individus obèses. Hébergé par Acast. Visitez acast.com/privacy pour plus d'informations.

Tusen takk til ukens sponsor CSOAPS.com. Ved å fylle inn rabattkode legeromlivet10 får du 10% på alt i nettbutikken, csoaps.com.Jan Raa er tidligere professor i mikrobiologi ved Universitetet i Tromsø, der han i dag er æresdoktor. Han er utnevnt av kongen til kommandør av St. Olavs Orden for hans innsats innen forskning og har alltid vært en mann som har vært forut sin tid. I dag snakker vi om alt i fra jordsmonn og tarmbakterier til dysbiose, næringsstoffer, huminstoffer og jorda som årsak og løsning på sykdomsbyrden vi ser i dagens samfunn. Liten nerdealarm: Vi går ganske i dybden når vi snakker om tarmen et sted i midten der!For mer fra Jan Raa: https://janraa.no/Time stamps:00:00 intro02:20 Mikrobenes rolle i livsstilsykdommer03:45 Allergier og astma05:28 Smørsyre (butyrate), Akkermansia og Faecalibacterium 09:15 Frykten for mikrober11:20 Astma hos barn i skolen15:20 Allergier - hva er det som skjer?16:47 Jordsmonnet vårt og helsen vår23:28 Vestlig kosthold, kostholdsråd og mikrobiota24:57 De usynlige næringsstoffene - «sekundære plante stoffer» (fytokjemikalier)27:34 Det som egentlig er viktig med ultra prosessert mat28:20 Tilsetningsstoffer i UP-mat- karragenan, dekstransulfat37:20 Jorda som årsak og løsning på sykdomsbyrden vi ser i dagens samfunn39:40 De magiske huminstoffene57:56 Legemidler v. kosttilskudd - Vitamin D og virus infeksjoner59:56 Legemiddelindustrien01:01:52 Hva er et godt kosthold?01:02:59 Oppdrettsfisk, omega-6 og planteoljer01:05:33 Problemene med dagens forskning01:10:35 Råvarer, kolesterol og gammeldags kost01:13:29 Kosthold og levealder - «levealderen på den tiden var 39 år så det går ikke an å sammenligne…»01:18:08 Fremskritt i livreddende medisin - «kanskje rørleggeren har større betydning enn farma-industrien..»01:20:40 Intuisjon + vitenskap01:22:32 Tarmflora, tilsetningsstoffer, antibiotika og dysbiose01:25:39 Probiotika - Gjøkunger i tarmen01:28:35 Prebiotika 01:29:31 Fekal transplantasjon01:31:57 Post-biotika01:34:25 Nitrat - de negative feltene ved kunstgjødsel og fór-tilskudd for metan reduksjon01:40:11 Hvis du kunne fortalt alle mennesker på jorda 3 ting, hva ville det vært?01:41:39 Hvor du kan nå Jan RaaAlt godt,AnnetteFølg meg gjerne på:Instagram.com/dr.annettedraglandFacebook.com/drannettedraglandhttps://youtube.com/@drannetteDisclaimer: Innholdet i podcasten og på denne nettsiden er ikke ment å utgjøre eller være en erstatning for profesjonell medisinsk rådgivning, diagnose eller behandling. Søk alltid råd fra legen din eller annet kvalifisert helsepersonell hvis du har spørsmål angående en medisinsk tilstand. Hosted on Acast. See acast.com/privacy for more information.

In this episode of Daily Value, we explore the recent findings on the role of B-group vitamins as potential prebiotic candidates and their effects on the human gut microbiome. The discussion is centered around some of the latest research, which highlights how these essential vitamins, traditionally known for their metabolic roles, are now being recognized for their ability to modulate the gut microbiome and how different bacterial species may also play key roles as B-vitamin Producers.The potential of B-group vitamins, such as riboflavin and niacin, to reach the colon and influence the diversity and functionality of the gut microbiome, particularly in enhancing the growth of beneficial bacteria like Faecalibacterium prausnitzii.The mechanisms by which B-group vitamins may exert prebiotic effects, including their impact on microbial cross-feeding and the production of short-chain fatty acids, crucial for maintaining gut health.The emerging evidence supporting the use of high-dose and colon-targeted formulations of B-group vitamins to optimize their prebiotic potential.This episode provides an overview of the current state of research on B-group vitamins and their implications for gut health.https://pubmed.ncbi.nlm.nih.gov/38176457/Support the Show.

View Part 1 here: https://youtube.com/live/VCJdne9xgqgDr. Sabine Hazan returns to the Zone to discuss various aspects of the microbiome and its impact on health. During her conversation with Dr. Osborne, they explore topics such as fecal transplants, inflammatory bowel disease, and the differences in microbiomes between individuals.They also discuss the effects of cesarean section versus vaginal birth on the newborn's microbiome and the potential implications of imbalances in the overall microbiome of the planet. The conversation highlights the need for more research and funding in the field of microbiome studies. They discuss the potential benefits of fecal transplants for various conditions, including inflammatory bowel disease and autism.Some of Dr. Hazan's work discussed in this interview is posted below:Vitamin C improves gut Bifidobacteria in humans https://www.futuremedicine.com/doi/full/10.2217/fmb-2022-0209?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.orgDetection of SARS-CoV-2 from patient fecal samples by whole genome sequencing https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7846909/Microbiome-Based Hypothesis on Ivermectin's Mechanism in COVID-19: Ivermectin Feeds Bifidobacteria to Boost Immunity. https://pesquisa.bvsalud.org/global-literature-on-novel-coronavirus-2019-ncov/resource/en/covidwho-1963494Lost microbes of COVID-19: Bifidobacterium, Faecalibacterium depletion and decreased microbiome diversity associated with SARS-CoV-2 infection severity. https://pesquisa.bvsalud.org/global-literature-on-novel-coronavirus-2019-ncov/resource/en/covidwho-1816751Effectiveness of ivermectin-based multidrug therapy in severely hypoxic, ambulatory COVID-19 patients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8826831/To connect with Dr. Osborne visit:On the web: https://drpeterosborne.com/ Facebook: https://www.facebook.com/DoctorPeterOsborne/Pinterest: https://www.pinterest.com/docosborne/Instagram: https://www.instagram.com/drosborneTwitter: https://twitter.com/glutenology*These statements have not been evaluated by the Food and Drug Administration. This video is not intended to diagnose, treat, cure or prevent any disease. It is strictly intended for educational purposes only. Additionally, this information is not intended to replace the advice of your physician. Dr. Peter Osborne is one of the most sought after alternative and nutritional experts in the world. A Diplomate with the American Clinical Board of Nutrition, a graduate of Texas Chiropractic College, and a doctor of pastoral science, Dr. Osborne is one of the world's leading authorities on gluten, nutrition, and natural health. He is the founder GlutenFreeSociety.org, one of the world's largest informational sites on gluten sensitivity. In addition, he is the author of the best selling book, No Grain No Pain, published by Touchstone (Simon & Schuster). His work has been featured by PBS, Netflix, Amazon, Fox, and many other nationally recognized outlets. For more information, visit us at https://www.glutenfreesociety.org/ or call 281-903-7527

In this episode of The Autoimmune RESET,  VJ explores the intricate connections between rheumatoid arthritis (RA), gut health, and dental health. VJ begins by delving into the fundamentals of RA, including its diagnosis and underlying causes, emphasising the role of genetics, environment, and immune dysregulation in disease development.Next, VJ examines the emerging evidence linking gut dysbiosis to RA, highlighting key bacteria such as Prevotella copri and Faecalibacterium prausnitzii that may influence disease progression. Similarly, VJ explores the potential impact of periodontal disease bacteria, particularly Porphyromonas gingivalis, on RA pathogenesis, underscoring the importance of oral hygiene in RA management.Throughout the episode, VJ discusses practical strategies to support gut and dental health in those with RA, including dietary interventions, probiotics, oral hygiene practices, and stress management techniques. By adopting a holistic approach that addresses the interconnected aspects of RA, you can empower yourself to manage symptoms better, improve overall well-being, and enhance your quality of life.You can watch Nutrition Essentials for Joint Health here. You can download your free copy of The Autoimmune RESET here.And you can access all of VJ's free resources here.If you would like to book a free initial consultation with VJ Hamilton, The Autoimmunity Nutritionist, to find out how nutritional therapy and functional medicine could improve your health, you can book an appointment here.Learn more about the functional medicine services at The Autoimmunity Nutritionist Clinic here.Thanks for listening! You can join The Autoimmune Forum on Facebook or find me on Instagram @theautoimmunitynutritionist.

Welcome to another episode of The Synthesis of Wellness Podcast! Today, we are talking all about my latest n=1 experiment: using the FlexBeam (a red and infrared light therapy device) on my gut microbiome. Then, we transition into cosmetic peptides with an emphasis on TB-500 for stimulating and accelerating hair growth! Thanks so much for tuning in! Topics: 1. Introduction - Biohacking congress in Miami - Invitation to connect with me for meet-ups and ticket discounts 2. Red and Infrared Light Therapy - Introduction to the red light and infrared therapy device (FlexBeam) - Description of the device's features and capabilities - Explanation of its ability to penetrate up to 10cm within the body - Interest in exploring the impact of red and near-infrared light on the gut microbiome - Self-experiment! 3. Scientific Context - Definition of Photobiomodulation and its healing properties - Mention of studies exploring the effects of light therapy on the gut microbiome - Discussion of the impact of Photobiomodulation on gut microbial diversity 4. Human Microbiome Studies** - Mention of preliminary unpublished work using Photobiomodulation on the human microbiome - Increases in Akkermansia muciniphila, Bifidobacterium sp., and Faecalibacterium sp. - Impact on the Firmicutes:Bacteroides ratio as an indicator of gut health 5. Personal Experiment - Experiment using the FlexBeam device with both red and infrared light - Explanation of the wavelengths used in the experiment - Description of the experiment's frequency and duration - Excitement about the potential results and anecdotal observations 6. Transition to Cosmetic Peptides - Introduction to the topic of cosmetic peptides - Focus on thymosin beta-4 and its various uses 7. Thymosin Beta-4 for Hair Growth - Background information on thymosin beta-4 - Discussion of the hair follicle structure and growth cycle - Explanation of the anagen, catagen, and telogen phases - Role of stem cells in the bulge area during anagen phase - Overview of the acceleration of stem cell migration due to thymosin beta-4 8. Stem Cell Migration and Hair Growth - Significance of stem cell migration in hair follicle growth - Natural expression of thymosin beta 4 during anagen phase - Migration of cells from the bulge to the bulb region 9. Effectiveness and Administration - Discussion on the effectiveness of thymosin beta-4 for hair growth - Mention of a study using topical thymosin beta-4 on shaved rats - Role of angiogenesis in promoting blood flow to the scalp - Connection between inflammation and decreased blood flow 10. Application Methods - Topical application in most studies - Mention of subcutaneous injections for broader repair/regeneration - Emphasis on working with licensed physicians 11. Conclusion - Acknowledgment of individual variability in hair growth approaches - Reminder of the importance of addressing root causes of hair loss Thanks so much for tuning in! If you liked this episode, please leave a rating and review or share it to your stories over on Instagram. If you tag @synthesisofwellness, Chloe would love to personally thank you for listening! Follow Chloe on Instagram ⁠⁠⁠⁠⁠@synthesisofwellness⁠⁠⁠⁠⁠⁠ Follow Chloe on TikTok @chloe_c_porter Visit ⁠⁠⁠⁠⁠⁠synthesisofwellness.com⁠⁠⁠⁠⁠⁠ to purchase products, subscribe to our mailing list, and more! Or visit ⁠⁠⁠⁠⁠⁠linktr.ee/synthesisofwellness⁠⁠⁠⁠⁠⁠ to see all of Chloe's links, schedule a BioPhotonic Scanner consult with Chloe, or support the show! Thanks again for tuning in! --- Support this podcast: https://podcasters.spotify.com/pod/show/chloe-porter6/support

Videos: Brought to you by… Pfizer! FORMER PFIZER VP, DR. MIKE YEADON – EVERYTHING WE HAVE BEEN TOLD ABOUT COVID-19 WAS A LIE Fauci didn't want autopsies done on Covid victims. I wonder why? Dr. Peter McCullough SLAMS Pfizer board member over censorship and propaganda | Redacted News Study explores effects of dietary choline deficiency on neurologic and system-wide health Arizona State University, January 16, 2023 Choline, an essential nutrient produced in small amounts in the liver and found in foods including eggs, broccoli, beans, meat and poultry, is a vital ingredient for human health. A new study explores how a deficiency of dietary choline adversely affects the body and may be a missing piece in the puzzle of Alzheimer's disease. It's estimated that more than 90% of Americans are not meeting the recommended daily intake of choline. The current research, conducted in mice, suggests that dietary choline deficiency can have profound negative effects on the heart, liver and other organs. Lack of adequate choline is also linked with profound changes in the brain associated with Alzheimer's disease. These include pathologies implicated in the development of two classic hallmarks of the illness: amyloid plaques, which aggregate in the intercellular spaces between neurons; and tau tangles, which condense within the bodies of neurons. The new research, led by scientists at Arizona State University and published in Aging Cell, describes pathologies in normal mice deprived of dietary choline and in choline-deficient transgenic mice, the latter of which already exhibit symptoms associated with the disease. In both cases, dietary choline deficiency results in liver damage, enlargement of the heart and neurologic alterations in the AD mice, typically accompanying Alzheimer's disease and including increased levels of plaque-forming amyloid-beta protein and disease-linked alterations in tau protein. Further, the study illustrates that choline deficiency in mice causes significant weight gain, alterations in glucose metabolism (which are tied to conditions such as diabetes), and deficits in motor skills. In the case of humans, “it's a twofold problem,” according to Ramon Velazquez, senior author of the study and assistant professor with the ASU-Banner Neurodegenerative Disease Research Center. “First, people don't reach the adequate daily intake of choline established by the Institute of Medicine in 1998. And secondly, there is vast literature showing that the recommended daily intake amounts are not optimal for brain-related functions.” The research highlights a constellation of physical and neurological changes linked to choline deficiency. Sufficient choline in the diet reduces levels of the amino acid homocysteine, which has been recognized as a neurotoxin contributing to neurodegeneration, and is important for mediating functions such as learning and memory through the production of acetylcholine. The growing awareness of choline's importance should encourage all adults to ensure proper choline intake. This is particularly true for those on plant-based diets, which may be low in naturally occurring choline, given that many foods high in choline are eggs, meats, and poultry. Plant-based, choline-rich foods, including soybeans, Brussels sprouts and certain nuts can help boost choline in these cases. Moreover, inexpensive, over-the-counter choline supplements are encouraged to promote overall health and guard the brain from the effects of neurodegeneration. The new study examines mice at 3-12 months, or early to late adulthood (roughly equivalent to 20-60 years of age for humans). In the case of both normal and transgenic mice displaying symptoms of Alzheimer's, those exposed to a choline-deficient diet exhibited weight gain and adverse effects to their metabolism. Damage to the liver was observed through tissue analysis, as was enlargement of the heart. Elevated soluble, oligomeric and insoluble amyloid-beta protein were detected, as well as modifications to tau protein characteristic of those leading to neurofibrillary tangles in the brain. Further, choline-deficient mice performed poorly in a test of motor skills, when compared with mice receiving adequate choline in their diet. These adverse effects were heightened in the transgenic mice. Translating these findings to humans, this implies that people who are predisposed to Alzheimer's disease or in the throes of the illness should ensure they are getting enough choline.”Our work provides further support that dietary choline should be consumed on a daily basis given the need throughout the body,” Velazquez says. (NEXT) Melanoma: Vitamin D supplements linked to reduced skin cancer risk University of Eastern Finland & Kuopio University, January 15, 2023 A new study finds that the regular use of vitamin D is associated with lower rates of melanoma skin cancer. The cross-sectional study was a collaboration between the University of Eastern Finland and Kuopio University Hospital. The research involved 498 Finnish adults determined by dermatologists to be at high risk of skin cancer, such as melanoma, as well as squamous cell carcinoma and basal cell carcinoma. According to researchers, people who took vitamin D regularly were less likely to have had melanoma in the past or currently and were deemed by dermatologists to be less likely to develop melanoma in the future. Study participants ranged in age from 21 to 79 years old, including 253 males and 245 females. Participants were divided into three groups based on their intake of vitamin D supplements: non-use, occasional use, or regular use. The researchers were also interested in finding out whether regular use of vitamin D supplements corresponded to higher blood levels of vitamin D, known as serum calcidiol or 25-hydroxy-vitamin D3. This is the “storage form” of vitamin D in the body. Some research has linked low serum calcidiol with increased cancer risk, while other research has suggested otherwise. Nonetheless, it is a measure often used to determine a person's vitamin D levels. After testing serum calcidiol levels in 260 participants, researchers found that regular vitamin D supplementation corresponded with the highest levels of serum calcidiol and non-supplementation with the lowest levels. “Human skin itself expresses [the enzyme] CYP27A1 that produces calcidiol from vitamin D, and CYP27B1 that produces biologically very active calcitriol from calcidiol,” Dr. Harvima explained, noting that enzyme expression determines the level of vitamin D and its metabolites in the body. (NEXT) New research furthers case for exercise promoting youthfulness University of Arkansas, January 17, 2023 A recent paper published in the Journal of Physiology deepened the case for the youthfulness-promoting effects of exercise on aging organisms, building on previous work done with lab mice nearing the end of their natural lifespan that had access to a weighted exercise wheel. For this paper, the researchers compared aging mice that had access to a weighted exercise wheel with mice that had undergone epigenetic reprogramming via the expression of Yamanaka factors. The Yamanaka factors are four protein transcription factors (identified as Oct3/4, Sox2, Klf4 and c-Myc, often abbreviated to OKSM) that can revert highly specified cells (such as a skin cell) back to a stem cell, which is a younger and more adaptable state. The Nobel Prize in Physiology or Medicine was awarded to Dr. Shinya Yamanaka for this discovery in 2012. In the correct dosages, inducing the Yamanaka factors throughout the body in rodents can ameliorate the hallmarks of aging by mimicking the adaptability that is common to more youthful cells. Of the four factors, Myc is induced by exercising skeletal muscle. Myc may serve as a naturally induced reprogramming stimulus in muscle, making it a useful point of comparison between cells that have been reprogrammed via over expression of the Yamanaka factors and cells that have been reprogrammed through exercise—”reprogramming” in the latter case reflecting how an environmental stimulus can alter the accessibility and expression of genes. Ultimately, the team determined that exercise promotes a molecular profile consistent with epigenetic partial programming. That is to say, exercise can mimic aspects of the molecular profile of muscles that have been exposed to Yamanaka factors (thus displaying molecular characteristics of more youthful cells). This beneficial effect of exercise may in part be attributed to the specific actions of Myc in muscle. Murach sees their research as further validation of exercise as a polypill. “Exercise is the most powerful drug we have,” he says, and should be considered a health-enhancing—and potentially life-extending—treatment along with medications and a healthy diet. (NEXT) Exploiting the synergy of nutraceuticals for cancer prevention and treatment Research suggests that free radicals (ROS) generated upon mixing two nutraceuticals—resveratrol and copper—can help ameliorate various diseases by inactivating cell-free chromatin particles Tata Memorial Centre (India), January 16, 2023 Chromatin comprises a complex mixture of DNA and proteins that forms the structural basis of chromosomes in the cellular nuclei. When cells die, they release cell-free chromatin particles or “cfChPs” into the circulatory system. In 1996, evidence for tumour-derived DNA circulating in the blood of cancer patients was first reported. This evidence caught the interest Dr. Indraneel Mittra, who is now Professor Emeritus and the Dr. Ernest Borges Chair in Translational Research at Tata Memorial Centre in Mumbai, India. His tryst with research on genetic material in cancer metastases began, and after 15 years of research he has presented various papers, developing a body of evidence that indicates the critical role of cfChPs in orchestrating development of not only cancer, but various other diseases. Emerging evidence indicates that cfChPs play an essential role in ageing, sepsis, cancer development, and chemotherapy-related toxicity. With respect to the latter, Prof. Mittra explains, “Chemo-toxicity is not primarily caused by chemotherapeutic drugs, but rather by cfChPs that are released from the first cells that die after chemotherapy. The released cfChPs set in motion a cascading effect, increasingly damaging the DNA of healthy host cells, and triggering inflammatory processes in a vicious cycle that perpetuates and prolongs the toxicity of chemotherapy.” Recently, a team from Tata Memorial Centre have demonstrated the therapeutic benefits of a pro-oxidant mixture of resveratrol and copper, R-Cu, in patients undergoing chemotherapy for advanced gastric cancer. Combining R with Cu (R-Cu) leads to the generation of free oxygen radicals which can inactivate the offending cfChPs. In this context, the research team launched a single-arm phase II clinical trial to study the synergistic effects of R-Cu administration on cfChPs inactivation in patients with advanced gastric cancer. The primary objective was to determine whether R-Cu, via cfChPs' inactivation, was successful in reducing the grade ≥ 3 toxicity seen with docetaxel-based chemotherapies. To this end, the researchers monitored the likely changes in the toxicities of chemotherapeutic treatments using a grading system that provides a framework for the assessment of unwanted physiological effects. The results were promising—although R-Cu did not reduce haematological toxicities, it significantly reduced the incidence of non-haematological toxicities comprising hand-foot syndrome, diarrhoea, and vomiting. Moreover, R-Cu reduced docetaxel exposure compared to the control arm without affecting efficacy in terms of overall survival. (NEXT) Deep meditation may alter gut microbes for better health Shanghai Jiao Tong University School of Medicine (China), January 16, 2023 Regular deep meditation, practiced for several years, may help to regulate the gut microbiome and potentially lower the risks of physical and mental ill health, finds a small comparative study published in the open access journal General Psychiatry. The gut microbes found in a group of Tibetan Buddhist monks differed substantially from those of their secular neighbors, and have been linked to a lower risk of anxiety, depression, and cardiovascular disease. Research shows that the gut microbiome can affect mood and behavior through the gut–brain axis. This includes the body's immune response, hormonal signaling, stress response and the vagus nerve—the main component of the parasympathetic nervous system, which oversees an array of crucial bodily functions. The significance of the group and specimen design is that these deep-thinking Tibetan monks can serve as representatives of some deeper meditations. Although the number of samples is small, they are rare because of their geographical location. The researchers analyzed the stool and blood samples of 37 Tibetan Buddhist monks from three temples and 19 secular residents in the neighboring areas. None of the participants had used agents that can alter the volume and diversity of gut microbes: antibiotics; probiotics; prebiotics; or antifungal drugs in the preceding 3 months. Sample analysis revealed significant differences in the diversity and volume of microbes between the monks and their neighbors.”Collectively, several bacteria enriched in the meditation group [have been] associated with the alleviation of mental illness, suggesting that meditation can influence certain bacteria that may have a role in mental health,” write the researchers. These include Prevotella, Bacteroidetes, Megamonas and Faecalibacterium species, the previously published research suggests. Finally, blood sample analysis showed that levels of agents associated with a heightened risk of cardiovascular disease, including total cholesterol and apolipoprotein B, were significantly lower in the monks than in their secular neighbors by their functional analysis with the gut microbes. (NEXT) Curcumin/Boswellia shows promise in chronic kidney disease Baylor University, January 14, 2023. The Journal of Complementary and Integrative Medicine reports the finding of researchers at Baylor University of a reduction in a marker of inflammation among chronic kidney disease patients given a combination of Curcuma longa (curcumin) and Boswellia serrata. The study included sixteen individuals receiving standard care for chronic kidney disease who were not undergoing dialysis. Participants were randomized to receive capsules containing curcumin from turmeric extract plus Boswellia serrata, or a placebo for eight weeks. Blood samples collected before and after treatment were analyzed for plasma interleukin-6 (IL-6), tumor necrosis factor alpha (markers of inflammation), and the endogenous antioxidant enzyme glutathione peroxidase, as well as serum C-reactive protein (CRP, another marker of inflammation.) Blood test results from the beginning of the study revealed increased inflammation and reduced glutathione peroxide levels. At the study's conclusion, participants who received curcumin and Boswellia serrata experienced a reduction in interleukin-6 in comparison with pretreatment values, indicating decreased inflammation, while IL-6 values rose among those who received a placebo. In their discussion of the findings, the authors remark that curcumin and Boswellia serrata have been separately shown to lower interleukin-6 via inhibition of the nuclear factor kappa beta and mitogen activated protein kinase (MAPK) signaling pathways.

Ready for some gut health coaching? Find Nicole Carter at www.healthywithnicole.com Find Erika Smith at www.keepinitrealcoaching.com Excerpt: Long-term dietary habits play a crucial role in creating a host-specific gut microbiota community in humans. Despite the many publications about the effects of carbohydrates (prebiotic fibers), the impact of dietary fats, such as omega-3 polyunsaturated fatty acids (PUFAs), on the gut microbiota is less well defined. The few studies completed in adults showed some common changes in the gut microbiota after omega-3 PUFA supplementation. In particular, a decrease in Faecalibacterium, often associated with an increase in the Bacteroidetes and butyrate-producing bacteria belonging to the Lachnospiraceae family, has been observed. Coincidentally, a dysbiosis of these taxa is found in patients with inflammatory bowel disease. Omega-3 PUFAs can exert a positive action by reverting the microbiota composition in these diseases, and increase the production of anti-inflammatory compounds, like short-chain fatty acids. In addition, accumulating evidence in animal model studies indicates that the interplay between gut microbiota, omega-3 fatty acids, and immunity helps to maintain the intestinal wall integrity and interacts with host immune cells. Finally, human and animal studies have highlighted the ability of omega-3 PUFAs to influence the gut-brain axis, acting through gut microbiota composition. From these findings, the importance of the omega-3 connection to the microbiota emerges, encouraging further studies. https://pubmed.ncbi.nlm.nih.gov/29215589/ PUFAS and Alzheimers/Parkinsons http://raypeat.com/articles/articles/fats-functions-malfunctions.shtml https://lindsayfuce.com/what-are-pufas/

The Whole View, Episode 457: The Problem with a Low-FODMAP Diet Welcome back to episode 457! (0:28) Sarah and Stacy last covered FODMAPs in detail in TPV Podcast Episode 238, What's a FODMAP and Why Do Some People Avoid Them? The science on them has definitely evolved, so it's time to revisit what FODMAPs are and why there can be a problem with a low-FODMAP diet! This show is sponsored by Stacy and Sarah's favorite probiotic company, Just Thrive! Formulated by microbiologists, Just Thrive Probiotic includes four science-backed, clinically proven, super-beneficial Bacillus species. It is free of wheat, gluten, Dairy, nuts, soy, salt, sugar, artificial colors or flavors, binders, fillers, allergens, and GMO's. Stacy and Sarah only invite brands they love to be a part of this show and never endorse something they don't use themselves. Just Thrive is offering 15% off with code THEWHOLEVIEW at checkout, or follow this link! Quick Review of FODMAPs The term FODMAP is an acronym for Fermentable Oligosaccharides, Monosaccharides, Disaccharides, and Polyols. (4:10) FODMAPs are sugar alcohols and short-chain carbohydrates rich in fructose molecules.  These molecules are inefficiently absorbed in the small intestine but are highly fermentable by our gut bacteria in the large intestine.   Many dietary carbohydrates that have prebiotic actions are members of the FODMAP group of carbohydrates: Fructo-oligosaccharides (FOS), galactooligosaccharides (GOS), xylooligosaccharides (XOS), polyols, and fructose.  These FODMAPs selectively stimulate the growth of super beneficial specific types of bacteria. They include Bifidobacteria, Lactobacillus, Akkermansia municiphila, Faecalibacterium prausnitzii, Roseburia intestinalis, Eubacterium rectale, and Anaerostipes caccae. When FODMAPs enter the large intestine full of those wonderful beneficial bacteria, they increase the metabolic activity of our gut bacteria. This increases the production of SCFAs and gasses.  Because of the increase in production, we might notice even if we eat a ton of FODMAPs all at once is an increase in flatus frequency. Sarah adds that this is perfectly normal.   FODMAP Intolerance Where it flips into FODMAP intolerance is when it becomes uncomfortable. (10:34) Typical symptoms of FODMAPs include bloating, gas, cramps, diarrhea, constipation, indigestion, and sometimes excessive belching.  This is why a typical diagnosis is Irritable Bowel Syndrome. Some researchers even believe that 100% of IBS is caused by FODMAP intolerance. So, what causes FODMAP intolerance? There's three potentially overlapping, causes Gluten and/or Dairy sensitivity Fructose malabsorption Gut dysbiosis Gluten Sensitivity The biggest source of FODMAPs in the Standard American Diet is wheat.  This is because wheat is consumed in large quantities, not because it is a concentrated source of FODMAPs. Additionally, up to 55% of the population (in North America) has gluten sensitivity genes!  Symptoms of non-celiac gluten sensitivity include IBS bloating, gas, cramps, diarrhea, constipation, indigestion, and belching. PLUS extra-intestinal symptoms, such as brain fog, fatigue, lethargy, skin rash (including eczema), headaches, fibromyalgia-like symptoms (joint and/or muscle pain), carpal tunnel and peripheral neuropathy-like symptoms, depression, anxiety, and anemia 2012 double-blind elimination and challenge study showed 30% of IBS was wheat sensitivity. Stacy and Sarah discussed these genes in detail in TPV Podcast, Episode 293: Do I Have to Be Gluten-Free Forever? Dairy Sensitivity And lactose is a FODMAP! Lactose intolerance is caused a deficiency in the enzyme lactase. Rates of intolerance vary widely based on ethnicity, ranging from 5% among Northern Europeans to over 90% of the population in some Asian and African countries.  In fact, in the US alone, somewhere between 30 and 50 million people are lactose intolerant! Also, epidemiological reports of cow's milk allergy (IgE antibody reactions to cow's milk proteins) range from between 1 and 17.5% in preschoolers, 1 and 13.5% in children ages 5 to 16 years, and 1 to 4% in adults.  The prevalence of cow's milk sensitivities (IgA and IgG antibody reactions to cow's milk proteins) in the general population is unknown. But one study in patients with Irritable Bowel Syndrome showed that a whopping 84% of participants tested positive for IgG antibodies against milk proteins.  Other Food Sensitivities Soy is also a high-FODMAP food. The rate of soy IgG intolerance in IBS is about 23%. IBS is strongly linked to food sensitivity. And up to 65% of people have symptoms resolved if they do IgG testing and eliminate all the positives.  Some people eliminate FODMAPs, and their symptoms go away. So they think it's FODMAP intolerance, but it's really gluten, Dairy, soy, or other sensitivity. So, they're eliminating a ton of healthy fruits and veggies needlessly! Sarah and Stacy will get into why that's important.   Fructose Malabsorption After digestion, monosaccharides are absorbed into the bloodstream by being transported through the cells that line the small intestine, the enterocytes. (20:54) Enterocytes have specialized transporters, or carriers, embedded into the membrane that faces the inside of the gut.   FODMAP intolerance may be due to insufficient carbohydrate carriers, specifically GLUT5, which is the specific carbohydrate carrier for fructose. This can happen, for example, in celiac disease, where you have intestinal villous atrophy. Fructose uptake rate by GLUT5 is also significantly affected by diabetes mellitus, hypertension, obesity, and inflammation. This uptake rate is also influenced by diet! The simultaneous presence of glucose can inhibit uptake, which is why whole fruit might be tolerated where something like agave might not. Additionally, the simultaneous presence of sorbitol can inhibit this. It's important to note that while fructose malabsorption causes symptoms extremely similar to IBS, it's considered a separate diagnosis. However, due to the similarity in symptoms, patients with fructose malabsorption often fit the profile of those with irritable bowel syndrome. Stacy adds that she and Sarah are not medical professionals. If you are struggling with symptoms like those listed, it's best to arm yourself with this knowledge and seek trained professionals to help narrow down your diagnosis.   Gut Dysbiosis The most likely cause of symptoms is actually Gut Dysbiosis.  If there's an imbalanced gut microbiome, such as the right species for cross-feeding (or a high consumption of FODMAPs all at once), this causes a variety of digestive symptoms,  For example, it has been shown that consuming fructans increases the production of butyrate. But the two main types of bacteria that ferment fructans (Bifidobacteria and Lactobacilli) are lactic acid-producing bacteria. Many other bacteria (including Eubacterium, Roseburia, and Faecalibacterium) account for this bump in butyrate production. Acetate serves as an essential co-factor and metabolite for key bacteria like Faecalibacterium prausnitzii, which requires acetate to grow.  The Most Likely Culprit Studies confirmed that gut dysbiosis is the most likely culprit in IBS. This study compared participants with IBS to healthy controls.  Another study detected dysbiosis in 73% of IBS patients vs. 16% of healthy individuals.  This basically captures all the people with IBS symptoms that don't have food sensitivities (with some overlap) And studies confirm more gas production from FODMAP consumption in people with IBS. This study aimed to compare the patterns of breath hydrogen and methane and symptoms produced in response to diets that differed only in FODMAP content. They concluded dietary FODMAPs induce prolonged hydrogen production in the intestine that is greater in IBS. Sarah has taken part in several different breath tests in her lifetime and always finds them interesting.   The problem with a low-FODMAP Diet A huge number of studies show that when people with IBS follow a low-FODMAP diet see about 75% of symptom alleviation. (32:15) But can it make the problem worse by increasing dysbiosis? Important gut health superfoods are high-FODMAP: Vegetables include: Asparagus, Brussels sprouts, cauliflower, cabbage, chicory leaves, globe and Jerusalem artichokes, garlic, onions, leeks, mushrooms, and snow peas Fruits include: Apples, apricots, cherries, figs, mangoes, nectarines, peaches, pears, plums, and watermelon Legumes and pulses include: Baked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, and split peas All these foods are great for the gut microbiome! See Sarah's Gut Health Guidebook and Gut Health Cookbook for a deep dive on all of these. Because many FODMAPs have prebiotic actions, there is concern that their dietary restriction leads to dysbiosis with health consequences!. Studies do show that low-FODMAP diets both in healthy individuals and in IBS cause dysbiosis! This study randomly allocated twenty-seven IBS and six healthy subjects into one of two 21-day provided diets, differing only in FODMAP content. And then crossed them over to the other diet with ≥21-day washout period. Fecal indices were similar in IBS and healthy subjects during habitual diets.  It concluded that diets differing in FODMAP content have marked effects on gut microbiota composition. And the low FODMAP diet should not be recommended for asymptomatic populations. This study associated a low-FODMAP diet with changes in the microbiota and reduction in breath hydrogen but not colonic volume in healthy subjects—the low FODMAP diet associated the reduction in Bifidobacterium and breath hydrogen in healthy volunteers. Another study in IBD shows a low FODMAP diet helped symptoms but had a significantly lower abundance of Bifidobacterium adolescentis, Bifidobacterium longum, and Faecalibacterium prausnitzii.    High FODMAP & Prebiotic Supplementation Diets Interestingly, there have been studies looking at high-FODMAPs and prebiotic supplementation diets for IBS. (35:50) Studies consistently demonstrate the clinical effectiveness of the low FODMAP diet in patients with IBS. However, the impact on the microbiotaone is an unintentional consequence of this dietary intervention.  This leads to an interesting paradox! Increasing luminal Bifidobacteria through probiotic supplementation is associated with a reduction in IBS symptoms. However, the low FODMAP diet has clinical efficacy but markedly reduces luminal Bifidobacteria concentration. Similarly, another study found no differences in severity of abdominal pain, bloating and flatulence, and QoL scores between prebiotics and placebo.  Conclusions Food intolerance can cause IBS. In this case, identifying exact triggers through elimination and challenge is important. That way, you aren't cutting out important foods. Dysbiosis causes the vast majority of the rest. Low-FODMAP may help alleviate symptoms, but it also perpetuates gut dysbiosis. This means every time you eat a FODMAP, you'll get symptoms. They may even worsen over time. Stacy adds that we tend to focus more on what we can take away than add. We need to focus on both sides to ensure our solution to symptom relief isn't furthering the problem causing those symptoms. What to Do: The Problem of a Low-FODMAP Diet Support gut health and go slow! (42:30) Be sure to keep FODMAP consumption low enough that symptoms are tolerable while supporting gut health.  Consume lots of veggies, fruits and mushrooms (Episodes 281, 286, 304, 307, 335, 346, 373, 392, 424, & 435).  Eat nuts and seeds in moderation (Episodes 413 & 452). Use EVOO as your go-to fat (Episodes 326 and 414). Be sure you're consuming lots of fish, shellfish, or a fish oil supplement (Episodes 366, 415, & 451) Avoid prebiotic-enhanced foods, inulin, and overdoing one type of fiber. It's best to get fiber from whole-food sources. Be sure you're getting enough sleep, activity and are effectively managing stress. A good Bacillus-based probiotic like Just Thrive can help immensely! Plus fermented foods (not the same probiotic species, so both are important). Bacillus species (like what are in Just Thrive) are keystone species known to create a gut environment conducive to the growth of Lactobacillus and Bifidobacterium. It's also important to gradually increase high-FODMAP foods but go slow.   Final Thoughts Stacy really appreciates their ability to revisit these topics and the science as it changes. (50:45) This show is all about facts, not opinions, and sometimes those facts can change. Stacy loves the idea of dieting in terms of what we can add to it to better ourselves, rather than focus solely on what we could take away.  Sarah highly recommends her books, The Gut Health Guidebook and The Gut Health Cookbook, for even more information about the gut microbiome and combating the problem with a low-FODMAP diet. This show was sponsored by Just Thrive, which Stacy and Sarah both use and love! Remember, use code THEWHOLEVIEW at checkout for 15% off.  Be sure to head over to Patreon for even more from Stacy and Sarah! It's a great way to connect with them and get first in line for answers to whatever questions you might have!

In this third and final Episode of our Brovember series, Mason sits down with naturopath and good friend Dan Sipple for a conversation around long term diet optimisation for men's health and the journey of coming to a place of balance within a world of trending diet extremes. With a central focus on the pro's and con's of both Carnivore and plant-based diets, this is a relevant conversation for everyone.. not just the bros! Mason and Dan discuss: The upsides and pitfalls of different diets from a clinical perspective; Carnivore, Veganism, Keto, and Ancestral diets. Which diets give the best mitochondria and hormonal output and allow men to experience the greatest health within their bodies. The balancing act of forming a diet that works for the individual, in a world where we have the privilege of choosing with ultimate convenience. The health benefits/therapeutic nature of the Carnivore diet and how it will weigh up over time with the retrospect of science catching up.  The importance of eating organ meats; How it impacts and benefits the microbiome, mitochondria, metabolism, and hormonal system long term. 'Diet Dogma' in a pop culture that views 'balance' as boring. The benefits Diet as Therapy. Image issues within the male community and how this factor often plays a huge role in the way men navigate/choose their diet. People moving back towards the practices of Hunting and Gathering.   Who is Dan Sipple? Dan is a also known as The Functional Naturopath who uses cutting-edge evidence-based medicine. Experienced in modalities such as herbal nutritional medicine, with a strong focus on environmental health and longevity, Dan has a wealth of knowledge in root-dysfunction health.   Resources: Dan Website Dan Instagram Gut Health Podcast 1 Gut Health Podcast 2   Q: How Can I Support The SuperFeast Podcast?   A: Tell all your friends and family and share online! We’d also love it if you could subscribe and review this podcast on iTunes. Or  check us out on Stitcher, CastBox, iHeart RADIO:)! Plus  we're on Spotify!   Check Out The Transcript Here:   Mason: (00:00) Good day, everybody. I'm here with Dan Sipple again. How are you, man?   Dan Sipple: (00:03) I'm doing good, buddy. How are you?   Mason: (00:05) Yeah. I'm wonderful. Thank you.   Dan Sipple: (00:06) Good to hear.   Mason: (00:07) Yeah, just had a beautiful time just to quantum up lift, as I was telling you in my little bio charger session with the Tesla coil and my super oxygenation and red light and limp training. So I'm good.   Dan Sipple: (00:20) Beautiful.   Mason: (00:20) Brovember, seems like only yesterday, last year, when we were talking about optimization of men's hormones, anyone that hasn't listened to that podcast, it's a cracker. You go back and listen to that. I think it was men's hormones, type in that. But this year, this Brovember, Dan and I are going to be jumping into men's health from the perspective of diet. Of course, it's not just going to like all things. I mean, discussed most things when it comes to men can kind of become quite general.   Mason: (00:47) I think that's why we've got such... Of course, we can go really specific with men's health, but we talk about men's health a lot in the sense of like throughout the year but it relates on a general level to the whole population. Whereas a lot of the women's topics are really refined to women's anatomy. But yeah, let's... Just to kind of make that clear. This is going to be appropriate for anybody, no matter whether you're a bro or not. But since we're going to be going into optimization conversation, especially around what's going to help us have best output, mitochondria output, hormonal output, so on and so forth. We're not going to be going into those specifics, but we want to make sure long-term, we've got a diet that's going to allow for us to experience the greatest health within our male bodies.   Mason: (01:37) One thing I really wanted to get Dan on to talk about because we've talked about gut health and microbiome so much, is what diet is really rising up. And it has some really good parts to it, but then what's the extreme diet around the men's circles that's really kicking off and it's kind of being Keto and Keto is still kind of really cranking along there and doing its good thing short-term and doing its bit of damage, which we've talked about when you got long-term extremist. But carnivore diets are really, really charging ahead, are they? Are you finding a lot of people going on carnivores with kind of all diets for therapeutic purposes in clinic?   Dan Sipple: (02:18) Yeah, I mean the conversation is coming up a lot with not only men, but a lot of female patients that I see too. And it's a really, really taken the lead on socials as well, which I'm sure you guys have noticed. So yeah, it's the big thing at the moment. And I guess it's just a good to have the conversation about the many benefits that we can kind of get from it? What angle that comes in on in terms of its therapeutic actions and put it up against certain other diets that we do have probably a little bit more robust data on and make some comparisons. Because there's a lot of claims being made as there is with a lot of diets that do sort of come and go.   Dan Sipple: (03:02) So yeah, it's always good to have a chat about and dissect them, answer any questions and just get more information out there. This one is particularly intriguing because it's the first diet, I think, where they're placing such a really a big spotlight on the importance of eating organ meats, which I really am down with and I've always recommended. So that's the first thing that kind of caught my attention. And I was like, "Oh, lets kind of look into this." And I guess I've been kind of loosely following it through the works with Paul Saladin, [inaudible 00:03:33] and Sean Baker and those sorts of characters. But I've always had a bit of... A kind of question around the long-term impact of it on the microbiome. I'll get into that today. That's the major part of it for me, where I sort of questioned its long-term sustainability. But no doubt in terms of just broadly like the metabolic benefits, the mitochondria benefits, the hormonal benefits, I can totally see how they come into play when they're contrast that against other diets that the other people might be promoting.   Dan Sipple: (04:07) And that purely, I think, comes down to the nutrient profile that you get when you consume a carnivorous type diet compared those.   Mason: (04:13) Pretty fascinating rollout. I mean probably the last couple of decades really dominated by the extremism of veganism and vegetarianism. I think they're quite... Based on where the health information was that in seventies and eighties, that was a very... It was an easy transition towards to clean like all plants, animal fats and proteins and salts are going to be contributing to high cholesterol, blah, blah, blah. That whole kind of like conversations. So everyone's just gone down that route and you can, we just saw such an adoption and it just seems so logically correct to go to cut meats out or pretty much have them being nonexistent in that extreme side of things. And you can just... If I remember it was five years ago when I was told that eating carnivore was going to be like the next big thing by someone.   Dan Sipple: (05:00) Yeah, right.   Mason: (05:02) And I was like, "I just don't..." I was like, "I didn't see that happening." I think it'll kind of leave you kicking along in the sidelight. And then as the keto just stopped it became like a religion basically. And like bulletproof it became like a religion. You couldn't question the sanctity of saturated fats for a time there because they had the whole ritual... They had the whole... I guess they had the good book there to retort everything. I was like, hang on, maybe it's going to happen. Then when Jordan Peterson dropped it. That he was kind of all in that kind of [inaudible 00:05:35]. I think Joe Rogan. [inaudible 00:05:38].   Dan Sipple: (05:34) That's right. Yeah.   Mason: (05:38) Yeah. That's when I was like, "Gosh, shit. This is going to... This is going to happen." I don't think it's as severe because I feel like what a lot of people have already done. A lot of people will have their initiation to help by going vegetarian or vegan for quite some time. So they have their taste of real extremism and of course we've got the young people who are early adopting health for the first time going into keto and meat, kind of mixed based diet that they are going on. They'll touch the edges of extremism here in these diets, but it's almost like these carnivore diets come up as like a cathartic experience of people post vegetarian and vegan and plant-based eras having something that's going to just start to balance out, a lot of the psyche, a lot of the stories that they've told themselves or what we've told themselves about what's healthy and what's not healthy.   Mason: (06:33) And I don't know, I kind of enjoy... I'm enjoying what gene that happened in that real balancing act to happen. I'm not enjoying the real contrast I see of like slinging shit at plants from the carnivore world and yeah, it's... I'm interested to go down the route of it because I definitely think it's a good thing as this has come up in popularity, but we might as well, and then everyone is just going, is it good or bad? And it's such a boring, bland question. Is it good or bad? Not that it's wrong to ask it. Because I definitely ask stupid questions all the time, but let's just go in and get a little bit of clarity so we can start. I mean, let's start at the... It's confusing out there everybody.   Mason: (07:22) I follow two gastroenterologists that are... Seem to be well-regarded, one's a vegan plant-based Bible lover. Who's a professional clinical gastroenterologist. I follow another gastroenterologist clinical. He is pretty much carnivore and so it can get confusing. And so I like... I like following both of them and then looking into the middle there. So let's kick off. I want to start looking at what some of the big claims are in or maybe lets... You want... Should we jump into say our little short term, what we're going to start, seeing, being benefited to someone that goes into a carnivore diet probably let's start with [inaudible 00:00:08:00].   Dan Sipple: (08:01) Yeah. Yes, for sure. And that's what we do typically notice is that we see a short term benefit because of the drastic reduction in possibly any implant compounds for people who for example, who have a complex autoimmune condition or trying to heal a leaky gut. They strip away all these complex plant sort of nutrient rich kind of phytochemical profiles. And it allows the immune system to calm down. That's what we see initially. So what I mean by that is the lectins, the oxalates, the goitrogens. Those types of things that an entry nutrients as well, which are in plant compounds once they get stripped away, but basically they are left with highly assimilable amino acids, a great array of vitamins and nutrients, B12, iron, retinoic acid, vitamin A, and that type of thing. And essentially what we're then doing is nourishing that gut wall completely, and we're stripping out any of these potentially irritating fibres and phytonutrients. Which is kind of where the carnivore crowd comes in and basically says that plant compounds like these made by the plant to defend themselves because the plants can't physically defend themselves and they don't want to be eaten. So they make these plant toxins. And that's something that I guess had a little bit of an issue with kind of telling an audience that plants are suddenly toxic. It starts to really brand plants in that way that they're full of toxins. And that can kind of create a bit of a mental relationship there with... Like someone naive that's listening and going, "Oh, shit plants are now toxic, okay." And that kind of makes sense too, right? They're like, all right, the plants are making these toxins. They're going to do the same thing on my body.   Mason: (09:53) Oh, I remember talking to you about when I first heard Jordan Peterson talking about it and he'd basically gone hook line sinker. So he's talking on this potent intellectual level about psychology and development-   Dan Sipple: (10:08) Which he is friggen good at, by the way.   Mason: (10:10) Incredible at. Especially back when he was pumping fresh on carnivore and then he switched over to extremist. I'm just going to repeat the narrative mode of my diet. And it was kind of, it was cool. Because it was just... He was, Oh, he's just a [inaudible 00:10:28]. He was like, I'm not an expert in this, but he's all of a sudden all my inflammatory conditions went down, my autoimmune condition went down, my daughter's autoimmune condition was... Basically all her symptoms disappeared in the space of three months of getting on a carnivore diet. And whenever there was any like broccoli, goitrogen, gliadin, anything like that, any plant matter whatsoever, all of a sudden the flare would come up. And so it'd be like so logically, plants are bad.   Dan Sipple: (10:54) Yeah. That's right. That's right. And what we're seeing there is that immune system, just for the first time, start to calm down and therefore the permeability of the gut wall that exists in all those autoimmune sufferers, people that have allergies, asthma, autoimmune, all that type of thing. Their immune system calms down. We see reduction in symptoms. So straight away, we correlate that with other kinds of the carnivore diets healing me. What's really happening, I think is just that it's an elimination diet, which isn't really new. And when you look at it, we've known about an elimination diets for this purpose for a long time, they just purely allow the inflammatory reactivity of the immune system to calm down. So we see a drastic reduction in symptoms. So that's one of the first things.... The positive things I think we notice. In addition to that, the metabolic, the metabolic parameters seem to also have a really positive shift.   Dan Sipple: (11:45) So for instance, insulin resistance, fasting blood glucose, cholesterol markers, and that type of thing often do balance out from what I've seen so far. So again, that is kind of supportive of that initial honeymoon period with this type of diet that we're getting a lot of metabolic kind of benefit there. And then again, coming back to the nutrients which you get from this sort of diet, which I'm a massive fan of and I'll put that out there, vitamin A, retinoic acid, which we know is extremely, extremely gut healing and immuno regulating. And you can't get that from the plant kingdom.   Dan Sipple: (12:18) It's something the body's got to make from beta carotene, which a lot of vegans say is vitamin A from plant foods like, "Hey, I'll get my vitamin A. I'll eat lots of sweet potato and carrots." It's like, no, no, no, your body's got to then convert that across to retinoic acid at the expense of your zinc. But when you eat something like liver or any kind of organ or animal meat, you get that in it's preformed, a bio-available form that the body can readily use and absorb. Then you've got other amino acids like creatine, L-carnitine, zinc-carnitine, growth factors, peptides, and all those types of things too, which coming in on today's kind of topic for men is extremely potent and extremely beneficial for hormonal and mitochondrial reasons.   Mason: (13:05) Well, so that's where I'm really quite grateful for the clinical application of these carnivore diets coming in and as well, I see it's really nice to see people who have been plant-based for so long, all of a sudden make this switch over to a diet like this and then have such success that had success in the beginning of something... A vegan or something or plant based but they've been extreme, and then they come over to carnivore kind of keto diet. And they're getting all these. Getting the peptides and growth factors and B12 and retinol acids and animal based vitamin D and all that, like you were saying, and all of a sudden they get flooded with these nutrients and all of a sudden... I think that's where I've seen, like a lot of like guys I know who had like love handles, they'd been highly estrogenic, low testosterone, really bloaty. The other thing about, I think about this like having.   Mason: (14:03) ... Really bloated. The other thing about it, think about having, especially if you kind of not just searing everything. If you're boiling your meats and making stews and there's broth and that kind of thing, which always seems the way that my body has done a job at best.   Dan Sipple: (14:16) Right.   Mason: (14:16) It's just so easy to absorb. If you've got really terrible digestion, from what I can see in the short term. All of a sudden this uptake of nutrient density, it's intense especially if you're taking these organ meats. So it's been nice to see weight shifting, hormone panels have been apparently shifting really quick energy levels exploding, mitochondrial production, ATP going through the roof. So, you feel like a powerhouse and athletically you feel like you're really pumping, especially.   Mason: (14:48) I've heard of wound healing with all these growth factors and peptides, all of a sudden, protein loading is that anyway, whatever it is, all these benefits. I suppose the benefits come out of that, but like anything then you fall hostage to the thing that has healed you. And most of the time, if you've been extreme Western or extreme kind of plant based oestrogen-rich non-yang diet, basically with an excessive amount of plants.   Mason: (15:18) That balancing act in the beginning, however, long it takes to bring some harmony you'll experience that sweet spot of harmony, right? And what the risk then we run is the mind's taking over and labelling this as good and our saviour. Therefore, we ignore. What I can see as inevitably coming up is going to be coming up. This is where I see the need in Carnivore Diets for the propaganda of defence around fibre.   Mason: (15:49) You've mentioned you wanted to talk about hormesis and these kinds of things, all of a sudden you watch a diet or someone who's branded themselves around a particular diet. You watch them get on the deep end, once you ... it's really interesting. You watch them go on the back foot, they'll be excited and this and that, and then they'll have their spiel ready, for when they get these particular questions and quite often not that's bad that they're doing that sometimes being on the defensive's necessary or being on the back foot's necessary.   Mason: (16:19) But generally, if you poke there, that's where you'll find a lacking of evidence or that they're just covering up something that subconsciously they don't really want to acknowledge. That's so. If you don't mind, let's just dive into that. What do we ... where is it from a clinical perspective? Where do you see it being quite gray? I didn't listen to that carnivore MD recently, I think he's been doing the rounds and he was on frozen as well.   Mason: (16:48) apparently it was quite cherry picked, but you know, some people said it was really good and so on and so forth, but in that kind of situation, let's go into some of the discussions where if you dig a little bit data, maybe the data isn't as solid as we're led to believe.   Dan Sipple: (17:01) Yeah. Look, I want to be super clear too. In that Paul Saladino, the carnivore MD, I actually ... is quite a likeable dude, super, super well researched comes across really well, super intelligent. And he's done a really, really good job of bringing this to the forefront. I believe he's got a book as well. I'm yet to read that yet, but I'll get to it. And just does a really good kind of narrative of summarising the therapeutic nature of this kind of diet. Because to be fair, there is plenty of good parts to it. But as I said earlier, the issue I kind of have with it is when it is compared to the diet of traditional Hunter gatherer societies. This picture is painted where we as Hunter gatherers is solely kind of either solely ate organ meats and meats and yeah, that's right.   Dan Sipple: (17:56) Just kind of collected plant foods altogether, or kind of put plants on the back burner just said that they're fallback foods and they're like last ditch effort foods, and that we will use them to survive, but they're not really our preference. Even if that was true, the reality is that our evolution and our ancestry has seen us eat a combination of, yeah. All the animal foods and knows the tail organs again, which I promote coupled with root tubers, berries, nuts seeds, and those types of things. That's-   Mason: (18:26) I'm going to say anyone that has an argument, I hate going to logic, but anyone using that argument that around the world, the preference has been made has never come across a bush of wild berries. Right. If I have to, if a bloody have to fine, right? There's no liver around. We show there's no liver anymore. Anyway, now we're at a little bit, all right. Bloody hell. All right, I'll leave it there.   Dan Sipple: (18:49) That's right. Yeah. Yep. So coming back to Paul Saladino, so he talks a lot about hormesis. Hormesis is basically healthy stress on a cellular level, either from toxins in, as he calls them in plant compounds or environmental hormesis. I guess to summarise his kind of argument from the Carnivore perspective is that you should be able to stimulate the body's cellular hormesis from environmental factors, such as cold thermogenesis, intermittent fasting, oxygen restriction, that type of thing, exercise, yada yada.   Dan Sipple: (19:26) Whereas there's plenty of evidence, medical evidence, medical literature, strongly supporting the hormetic effects that we get from plant compounds, such as Curcumin, EGCG from green tea , Resveratrol, and those sorts of things for delivering I guess, a weak stressor to the cell and that cell then becoming stronger as a result of it pumping up our own Glutathione production, NRF2 activation and things like that.   Dan Sipple: (19:53) So look, admittedly, I haven't sort of gone down that Rabbit Hole in its entirety to really, really suss that out. Again, common sense tells me that a combination of both those things is probably the best thing ever, and that we shouldn't try to get in this kind of one side. That's the only way argument. So that's the whole, the hormesis kind of aspect to it. Then you've got things like pH balance.   Dan Sipple: (20:17) Such a high protein diet, which it inevitably is long-term, does that kind of then create pH issues which I wonder about? The Carnivore kind of argument to that is that, if you're eating the compounds such as those found in connective tissue and organs and that type of thing they are full of plenty of alkalizing minerals, which shouldn't negate that. But I'm not really convinced on that one, if I'm honest. Then you've got just the fact that there really is only a handful of people really strongly in this camp promoting it.   Dan Sipple: (20:53) We just don't have robust long-term evidence or sites on the long-term effects of this. And again, as I alluded to earlier, the biggest concern for me is really the microbiome. You've heard me bang on this, about it in previous podcasts about butyrate production and how important that is for healthy gut lining and immune modulation and what not. Just to summarise that butyrate is this compound, is short-chain fatty acids that our healthy bacteria make when they're fed plant polyphenols and soluble fibre.   Dan Sipple: (21:21) So, we've got bacteria in things like accamensium and Faecalibacterium, which in decent amounts have been correlated at least in research with really healthy outcomes, gut protective immuno modulating, etc. But they require the soluble fibre and plant material to feed them, to nourish them so that they make more short-chain fatty acids like butyrate acetate and propionate.   Dan Sipple: (21:43) Paul hormesis, his argument is that if you're in a state of ketosis, you're making these ketone bodies. One of them called beta-hydroxybutyrate, I believe. And his argument is that, that compound can then act as a fuel to these good species of bacteria in the gut. So they'll still continue to produce butyrate. That's something that kind of my ears prick up to   Dan Sipple: (22:08) But again, I want to see that supported by more robust evidence and kind of see just more than kind of an equal stand people. So it's something we'll have to just watch over time and really allow the science to catch up with.   Mason: (22:24) From what you're looking at, what is the main attachment to the sticking to Carnivore rather than introducing a plant whatsoever. Because, it's been interesting. Because, I've allowed myself kind of consciously, just not that I would want to go towards a kind of carnivore diet at this point unless as you're saying, he's talking about the therapeutic effects and it been used as a therapy. I really rate these diet therapies so much, I think it's really good.   Mason: (22:52) ... that this one's come about, but I've allowed myself to kind of sink into that community mind, think a little bit and come into touch of with the plant phobia a little bit. I've found that quite toxic. Not projecting this onto everyone else, but for myself, when I came out the other end of it, I've found that quite toxic in itself. Just feeling that aversion and mistrust of the plant kingdom completely. It really rubbed me up the wrong way.   Mason: (23:25) And I think all it really took for me, it was really useful because it did point me towards going. I was all right. Well, then what's a useful way then for me to approach plants again and bridge myself out of that little experiment. It all came down to food preparation, selection. I don't like following ratios, but we have talked about ratios on our gut bacteria podcast, which always then comes down to where food settles in your kitchen, in the flow of your kitchen where it's settles into. Whether it's a staple aside food or sometimes food so on and so forth.   Mason: (24:03) So, that kind of plays out for the mental rationale, the ratio for the more romantic you're thinking about. The richness that's something bringing all the saltiness or the fibre. But it's something that's going to be bringing to the diet. And you kind of ... I like having wherever you're arriving to you, we've talked about, I've talked about that MD, the gastroenterologist, the vegan all fibre, basically and then the Carnivore dude. It's amazing that a field of medicine can have such extreme for that. But-   Dan Sipple: (24:33) No it is from, especially from a gastroenterologist perspective. People that are doing surgery and stuff like that to have such polarising views. I find that pretty. That's kind of blew me away when we had that conversation a couple of weeks ago.   Dan Sipple: (24:51) We both know who these characters are and they've got these kind of extreme opposite angles yet they're both kind of head of their field doing really well, really successful, really popular. There's not much middle ground and that's kind of concerning. The thing I come back to is that kind of balance in modern pop culture is kind of boring and we know that-   Mason: (25:13) Yes, it's so boring.   Dan Sipple: (25:13) For them for a brand. But you know, if that's the reality, that's the reality. If someone said to me, Dan, you can no longer take herbal medicine or everything you've learned in the last 10 to 15 years is out the window because you're wrong basically, and don't trust 5,000 years worth of TCM based on tried and tested herbal compounds. By the way, you can't eat sweet potato or berries or nuts and seeds anymore. That part of it doesn't sit well for me.   Dan Sipple: (25:46) But on the flip side, I can definitely, definitely get behind the concept of eating more organ meats and promoting to my patients and look forward to seeing the benefits of that when people start to take on that. Because I feel like that is more in line with how we ancestrally ate. You know we got to kind of time, I guess, in human history where we went, Oh, hang on food. So plentiful, now we don't have to worry about those less ideal tasting organ meats. We can just have the flesh, the muscle meat.   Mason: (26:15) That's interesting. You point to something really, I think quite important. I think I've been talking about this too much, but I've been really thinking about how a diet in the modern world forms and we need a completely different way of looking at it since it's so convenient where choosing with the ultimate convenience. There I've got bone marrow capsules at home. That Tahnee bought, I'm just, sometimes I look at it and I feel so disconnected from what the original intent is.   Mason: (26:43) Although I'm really grateful for it, it sure is a valid thing to bring about in my lifestyle. But where we're crafting and creating these lifestyles, we're choosing to do a Hunter gatherer kind of style. Some people are actually returning completely to that. But it's within compliance with society in some level. Most of the time it's choice and convenience and often new weapons and so on and so forth.   Mason: (27:10) Then likewise on the vegan style everywhere, where we're just choosing and crafting. It's this beautiful and harrowing time and therefore it's going to be confusing. And especially when someone wants to sit within one external brand or identity. We talk about this a lot. But I've been really thinking about just how many of the external worlds and groups with different group things, like for me, Carnivore has never really had that appeal, but it fits into that ancestral model.   Mason: (27:40) They maybe, but you know, just I've travelled into that world and I can feel in the ancestral think, there's all these quiet for me. I can feel these heavy rules and judgments towards the modern living and towards other kind of incomplete opposition to other things that I've valued. So, I've gone in and gone deep into that Chinese medic.   Mason: (28:03) So I've gone in and gone deep into that Chinese medical, like Taoist way of eating, which is really with the seasons taking advantage of agrarian farming culture. And then for me, like I said, I consider all these little pillars that I've journeyed into. And a lot of the time I've gotten lost in those and then developed morality. And then haven't been able to come back to myself and allow them to interrelate and amalgamate. So having another one talking to you around the bringing biodiversity to the microbiome, all of a sudden that's brought up the relevance of say these lectin containing plants, which are in complete opposition to certain might think that I've had from the ancestral perspective. I'm not having, not using lentils and beans because I just didn't have that affinity towards them.   Mason: (28:53) Likewise, I'm not really using them in a Taoist kind of perspective, but nonetheless, I've felt myself being drawn there. And despite there being this opposition, right? So there's opposition there. I've been really thinking about how my diet culture is going to rise up. I think it's relevant for all guys to really consider this. So you can journey into a world, then if you can journey back to yourself and think that you're going to have many different footings and principles that are going to lay the foundation for you to create your own diet upon, and there's going to be many opposing views. And really good example is all this carnivore world in opposition with say more of a plant-based eating for lots of fibre, lots of plant polyphenols so that we can nourish the microbiome and so on and so forth.   Mason: (29:47) But if you can stand back and allow them, all these different principles that start interrelating with each other, all these areas that have inspired you and start them, not laying them on top of each other, you've got to respect all those different worlds and the fact that they are either therapies or Taoism now being a complete system. You don't necessarily want to chop and change too much. You can feel those principles and values that you've really nourished you from there and then keep on going on your journey. You feel all of a sudden they start mixing in and creating a really beautiful culture there. I mean, we talked about in that gut podcast and all of a sudden, I felt the naughtiness of having a meal that's excessive in meat, right? Because that's going to feed a particular bacteria and families that are going to create a reducing the tightness of the junctures of the gut's wall lining. But that falls in complete opposition of my value of Argentinian cooking, right?   Dan Sipple: (30:49) Yeah, yeah.   Mason: (30:49) And so if I've stepped back and I allow those two to interplay, and I think about how it's going to work over years and decades of how they will interact with each other, all of a sudden I can feel both values been satiated and nourished. And eventually I'm kind of getting to the point where I'm hitting... I don't really have much else that I want to explore at the moment dietarily. I'm really happy to give it years to allow them to form into one another. And I think that's a good one for guys. And of course, everyone else who's listening, but for guys to remember when you find yourself in these extreme throws of diet with all these beautiful, beautiful benefits coming about, carnivore and vegan, all of that, you get the beautiful weight loss and blood sugar control and athletic output.   Mason: (31:36) But remembering that at some point, it's going to be good to move beyond that identity. The big warning I think... there's a big warning around branding yourself, whether you're branding yourself in your group of friends, in your own mind or on Instagram, it's the one thing I... I saw like Jordan Peterson's daughter then create some diet that's like a lion diet or something like that. So it was just full carnivore diet. And then last time I checked, maybe she had this all along, I'm not saying it didn't work or anything, but it was interesting to see then she was starting to have that conversation from what I could tell about bridging people towards starting to integrate plants. But that is something hard when you've created such an aversion in the [crosstalk 00:32:25].   Dan Sipple: (32:24) That's right, yeah.   Mason: (32:26) You needed to be there very solid and reverence been delivered full of harmony and you going forth and finding something that's not going to get you ejected from society. Because if you're eating all meat, it's hard to go to friend's houses. It's hard to be social and it's hard to be integrated. And that is possibly an even bigger nutrient than the food you're eating. What do you think about all that?   Dan Sipple: (32:46) So it's so true, man. Yeah. And this is a thing which I, I guess have another kind of slight issue with, I guess, is that when this really came to the forefront a year ago, like you were saying, and it was heavy on socials and Jordan Peterson was suddenly the topic of conversation and everything, and it was carnivore carnivore carnivore, the name of the diet in itself kind of ensures that yeah, you're eating meat and you're eating organ meats and it is very, animal-based. Fast forward a year later, a lot of these characters are now going, "Oh, hang on. No, we worked out that hunter gatherers ate a lot of honey, so I'm eating honey now." And yeah, these couple of fruits are suddenly on the agenda. So I mean watching that evolve over the past 12 to 18 months, I'm just kind of going, no shit, of course. Why do we have to call it a carnivore diet? Why can't it just be the ancestral diet, which already existed pre this kind of quote unquote carnivore diet kind of took the spotlight? Because an ancestral diet, take like a Weston A. Price type approach, is just that. It's the cultured dairy, minimum processed whole foods, organic. There is some plant compounds, there is beneficial fibre. There's not too much of it, but it does have a focus on organ meats as well for the skeletal health and dental health and all that type of thing too.   Dan Sipple: (34:13) So I see it kind of evolving and working its way through that type of thing. And I don't know if it will then be rebranded, I'm sure it's still going to be called the carnivore diet. But that again for me was just a bit of a kind of red flag with it where I was like, okay, so it's actually evolved within 12 months or so. And I dare say, will continue to in another 12 months.   Mason: (34:37) Yeah. It's reminiscent of when it went from fruitarian to 80 10 10, where it was just, all right, well first of all, we're [inaudible 00:34:49] Fruitarians and we're on 40 bananas a day. And then actually let's make it 80% sugar and then maybe 10% plant-based protein, 10% plant-based fats. Actually now we're making it raw till four. And so after four o'clock you can have your cooked foods, and so it goes. I think it's a beautiful skill for men to pick up as we're navigating diet, because I think there's a lot of image issues within the community of men. And that's why there is such an appeal toward... The main appeal towards ketogenesis back in the day was getting [crosstalk 00:35:33].   Dan Sipple: (35:33) Getting lean, yeah.   Mason: (35:37) I really wanted to understand the carnivore stuff. That's why when I allowed myself to get drawn in, it was that. It was just like, oh my gosh, the such sudden muscle mass growth. And oh my gosh, I've lost that weight around the wherever. It was some guys' handles, some guys it's like the man boob side of things. And you can feel, it's like an advertisement. It's no different to an infomercial at the core of its energy. I think it's great for guys to look at these things and see that there's something within a carnivore diet or any diet that's going to be coming forth, but it's got appeal. And so therefore there's a value there for them and maybe it's hormonal so on and so forth. But if you can retain that skill to go into it, say understanding that you're going into something therapeutically, really unsure, go with [inaudible 00:36:34] or something like that. Or you facilitate people going through these dietary journeys.   Mason: (36:40) But remember that you will come out the other side and at any time that your mind starts attaching and finding a rightness to what you're doing and a wrongness to what you were doing and to what other people are doing, just start to get a bit more slippery in your mind and slither out of it a little bit. Because what I think what-   Dan Sipple: (37:00) Yeah [crosstalk 00:37:01].   Mason: (37:02) Yeah. But for men, of course there's weight. Weight loss might be something to go in with, but that's going to sit there and become a little bit of an eating disorder at some point, which is what ultimately extreme diets are going to become. I feel like it's important for guys to just remember that you're going to go in and do your work, and then you're going to come out the other side of any label diet and just start to draw those principles. And if you can find it in yourself to not brand yourself in any way, just practise. Don't have any label for your diet, if you can. If it works for your profession. It's not a bad idea to have a couple of words to kind of [inaudible 00:37:48], but if you can feel that none of them can actually explain what your diet is, we're in such a discovery stage of how are we going to be eating long-term. So give yourself that freedom. I think it'll really, it'll ease up a little bit of mental stress.   Mason: (38:05) And I think for a lot of guys who are adverse, they're a bit worried about going into any kind of deep dive into health as well because they feel it is going to take away a lot of what's possible for them to do that they enjoy, just remember that's a principle in itself. That's celebratory. In fact, maybe it's eating foods that are nostalgic to you or from your childhood or connects you to your mates, that can be its own big pillar or principle that needs to long-term be integrated into all these other areas that are important to you, microbiome, ancestral eating, for me, Taoist seasonal eating, so on and so forth.   Mason: (38:43) They can mingle just, it just might be appropriate to just put it to the side for a time while you therapeutically dive in so you can get greater context around how and why you're approaching those foods that are for lack of a better word, bad for you or unhealthy, which I don't think they're words that I really value too much. But yeah. I mean, it's a wild world out there. And it's been great to see this drawing so many more men. It's been great, keto and carnivore have really engaged a lot of blokes. It's been really great to see, right?   Dan Sipple: (39:18) Totally. That's also what I do want to highlight. At the end of the day, if people, men particularly are being more conscious about their food, understanding what inflammation is, the role of it in the body, what foods cause your health, what ones boost health and whatnot on a general level and coming off that kind of sad diet, at the end of the day, that's what we want. Everyone's going to go on a process of discovery once they're down that rabbit hole at some stage and nourish their knowledge and work out what works for them. Because there's always going to be that metabolic and kind of... that flexibility. Like blood type, even blood types, I'm sure that the blood type Os are to be the ones that thrive more so on this sort of diet than your As and your Bs. So we're always going to see a bit of flexibility and diversity with who it works with and who it doesn't.   Dan Sipple: (40:14) But yeah, as I said, as long as people are becoming more switched on and connecting to their foods and their diet and where their food's coming from too, that's a huge one. So yeah. And I guess coming back to the carnivore ins and outs and rules and that type of thing, the other concern I had about it with a lot of people was that they hear all of a sudden that, oh no, you get a reduction in this inflammatory condition if you eat this way and why not? Oh, cool. And just the amount of folks that are then going to go out and just start eating more muscle meat and probably poorly raised muscle meat. That's that's for me an epic fail. And I'm sure that has the tendency to happen.   Dan Sipple: (40:52) Again, just coming back to the fact that folks in our kind of era haven't been raised really by and large eating oval and organ meats. And so even if they try them for the first time, a lot of people are going to freak out and be like, there's no way I can shelve that three times a day. I'd rather just have a ribeye. And that is going to be super, super problematic compared to your carnivore person who's super across it and is sourcing liver and heart and kidney and whatever and combining it with the muscle meats and being as diverse as possible and eating a wide variety of animals too. It comes back to the plant thing, right? You don't just want to eat the same plants, you want a diversity of plants. So I'd hope that people are trying to source the venison and the kangaroo and the beef and the chicken and the duck and making it mimic what we would have done more so ancestrally. That fits for me more. Yeah. I'm not sure where I was going with that one. Kind of a bit off track there.   Mason: (41:52) But I'll pick it up there because that was something I wanted to bring up, is it's been beautiful around this movement that there has been a balancing through the say-   Mason: (42:04) And I'm not referring to level-headed people who, for lack of a better word, are eating more of the vegan lifestyle. I'm talking about extremists whenever I bring it up.   Dan Sipple: (42:14) Right   Mason: (42:16) There was just such a stigma around meat and the vegan propaganda for going vegan for fun. Which for all intents and purposes is a great thing to explore. But then, you see with this carnivore diet, is you raising awareness around quality of meats and farming practises. That again, you just see a hopefully two balancing, harmonising elements that could and should be coming together. And of course, when you get two opposing forces, they're going to point out where the other one needs to actually look. But it's been great to see this carnivore diet coming up and of course the Keto and that kind of side of things. The level of importance being put onto regenerative farming has been really huge, heirloom breeds has been huge, of course the obvious one is going from grain-fed to grass-fed.   Dan Sipple: (43:10) Yes.   Mason: (43:12) And then as well, the push towards the medicines, eating invasive species. I've got a mate, I think I've mentioned on the podcast before, it's hard to get rabbit and that going, because there's so many [inaudible 00:43:27] getting traps out, but even the Asian Minor birds, like, why aren't we eating these birds? They get them checked and get them processed. In a professional way by of which about these animals that are invasive. They're more [inaudible 00:43:44] maybe. The medicines that we want one for us to get access to here on the East coast.   Mason: (43:51) And that's a good way to kind of go about it as well. Coming back to it was why I really respect old mate Pete [phonetic 00:43:59] where he doesn't eat any industrial foods anymore. Which is something when I drop into my ancestral or kind of pillar, that if I really embody that, if I go too far into it, my right and wrongness pointed at myself for eating any domesticated animal becomes really intense. But someone who's really gone down that route. It's like the there's quite a few people. But Pete, for everything that he does and rags on about, he's only eating animals that are native. Right. I don't know what he's actually eating, but when I think about it, I used to get the native meats delivered before the guys in the Adelaide market there. I can't remember the name, but it was magpie goose and crocodile then getting into the camel then boar and that kind of thing to help [crosstalk 00:00:44:54].   Dan Sipple: (44:55) Did you get buffalo at one stage, do I recall? Was that you?   Mason: (44:56) Yeah. Well buffalo. We can get Ocean Shores Butcher. [crosstalk 00:45:00].   Dan Sipple: (45:00) Yeah I need to try that.   Mason: (45:03) Yeah, beautiful meat. Coming from places where the Buffalo hooves are just absolutely destroying the ecology, similar to what's going on with the brumbies in, in Mount Kosciuszko. It's really hard for people, especially coming out of veganism, to wrap your head around. But there's a lot of animals that are absolutely decimating the ecology there about.   Mason: (45:25) Just remembering that, for me, it's important because I didn't grow up eating organ meats, I'm still taking capsules and that. And Tahn's and I kind of shave little bits in here and there, because absolute bliss when it comes to it. Just remembering even when you're kind of patting yourself on the back of the going grass-fed and regenerative farming, I'm not trying to guilt anyone out. And just to remember, you're still tapped completely into a pharmaceutical model. Every one of those cows is vaccinated. Its the most cutting edge practises.   Mason: (46:01) And Andrew from Byron Bay, from Grass Fed meat, great place, everyone should go and support him. They'd be supporting really good farmers. I've only been able to get chickens that aren't vaccinated, right. And they're the best chickens ever, like $45 a bird. Well otherwise, so all the cows and all the pig and the lamb and all that, and even though they're regenerating farming, they're not going to risk losing a herd by not vaccinating. So you're still tapped into a model. They're not to bring any guilt, but just get over yourself a little bit, remember that you're still sitting there as we are remembering those kinds of things, but nonetheless [crosstalk 00:04:44]   Dan Sipple: (46:43) Well if anything then hopefully it encourages people to do a bit more hunting and gathering, as lame as that might sound, but to actually get into hunting. The amount of folks that I've seen. And I know a few that have gone all the way from, let's call it a sad diet to veganism, to hardcore dogma vegan for years and years, experience all the health issues that might come with that after a certain amount of time and then come back to a Paleo Esc type diet and now picking up hunting practises. That's pretty cool. I think that's ideally what we want to do, right?   Mason: (47:17) Yep. It's a natural progression. It is definitely a natural progression. It's definitely where I've been. I just been getting a little bit more into fishing, bringing it a little bit more protein in. In that way, but it's an inevitable big venture for me to start getting into that. I've just been looking at getting those skills, kind of like rocking for the first time, but what a way to connect to the lamb it's good.   Dan Sipple: (47:45) For sure.   Mason: (47:45) Yeah. And the hunting and likewise as you said gathering, start being able to go out and people start getting herb's from you in bottles, or getting mushrooms from me. And then eventually they are out there in the shrub looking at their own mushrooms. Right. Start harvesting and if they want [inaudible 00:06:04]. I think we're having Jake Cassar next week on the podcast so you going to do some witchcraft with old Jake as well. Anything else you wanted to just drop in there around diet and just especially if we just focus on the guys men's health in general, when it comes to diet any other little tidbits or advice?   Dan Sipple: (48:28) Look, I think just to kind of leave it with the fact that we really not trying to demonise meat at all in this podcast, if anything, we're promoting ethical source, as we said, if you're going to do it go more nose to tail really, really make an emphasis on trying to bring in those organ meats. The nutrient profile on that stuff is, in my opinion, nature's superfood and trumps anything. So it really to emphasise that. And there's no question that if you are kind of struggling with libido and performance and cognition and that type of thing, this is something that you may want to experiment with and do short term, I'd encourage that.   Dan Sipple: (49:06) The long term I'm talking years down, the track is where I have my concerns, but definitely in the short term to get away from a more sad diet, way of eating to then incorporating more organs, more nose to tail type foods and ways of cooking and preparation and that type of thing, go for it. Don't hold back at the same time, be accountable, be respectful and call yourself out if there is issues that, that arise out of it. And don't get too dogmatic. This is the biggest one, right?   Mason: (49:39) Yeah. It's the biggest one, 100%. Yeah. It's so good to kind of experiment with [inaudible 00:49:43] help break like some of the rules you had in mind. I still sometimes have big hunk of protein for breakfast and I still kind of pat myself, looking sideways at myself.   Dan Sipple: (49:55) Yeah.   Mason: (49:55) "What are you doing mate?" But yeah. Ultimately I agree with you, it's something worth potentially exploring and then letting it just settle into the diet for me. Yeah. It's still kind of at the point where meat sits in there as a bit of a side dish from the Taoist perspective, Tahnee [phonetic 00:00:50:21] and I are still doing quite a bit of blood building, after all these years of being vegetarian. So it's another kind of place where it can be slowly integrated and being cooked well. The stews, boiling them up is still something where I find a lot of meat coming in and then, yeah. But otherwise it's sitting and trying to just remember that having that there as a kind of a little bit of a side dish almost in the meals. It must still settle into place for me. I don't know how your [inaudible 00:50:51] with the gut bacteria.   Dan Sipple: (50:52) Yeah, look I'm the same I have to say. I still catch myself sometimes going, I've definitely out done my protein quota for today. And you can probably feel that turn and down in the gut. As you know, I kind of keep close tabs on the microbiome and test every kind of three or four months and just see where it's at. And look, I've definitely seen times when I have gone too protein heavy, a spike in the bacteria that ferment them and it' be not so good. And that's me, who's super, super, super tuned in to everything microbiome.   Dan Sipple: (51:22) So, it is a delicate balance and that's why I keep saying it, but I come back to that kind of impact of just eating too much protein and too much fat without the context of the fibre there to buffer it. That's the longterm concern. So in a nutshell guys, those of you listening, do it, experiment with it, but get your pathology done alongside it, get your bloods. And if you keen to go that far into it, get the stool test done as well and check it all out.   Mason: (51:49) Do the microbiomes, that's what you're saying?   Dan Sipple: (51:53) Yeah, yeah.   Mason: (51:53) The microbiome tests. I hope you're not following too many rules. I've got my wedding coming up. It's a couple of Argentinian boys cooking, a lot of meat and vegetables over the fire.   Dan Sipple: (52:01) Awesome, pumped.   Mason: (52:03) Leave all your dogma at the door. Sipple. But man, I appreciate it so much. Thanks for your non-dogma approach and helping us talking clinical and helping us bridge that into what that looks like. Long-term in a diet as well from your perspective. It's really helpful. I know the guys who are really appreciating it.   Dan Sipple: (52:24) Anytime, bro, it's been fun job.   Mason: (52:27) Go and work with Dan. I mean, you're pretty busy at the moment, but like [crosstalk 00:52:32] hit up Functional Naturopath. The Functional Naturopath, .com or .au?   Dan Sipple: (52:38) Yeah, just .com and The.Functional.Naturopath on Insta.   Mason: (52:41) That's beautiful. Catch you bro.   Dan Sipple: (52:43) Okay, later brother.

In today's episode we are joined by Kirsty Wirth from Kultured Wellness to discuss how to create a diverse microbiome with food and beyond. We explore topics including fibre, food diversity and protein, and the relevance of commonly missing commensal species such as Akkermansia muciniphila and Faecalibacterium prausnitzii. We then explore the role of our external environment, including the problems with over-sanitisation, the role of our soil microbiome, how this differs between a western population in comparison to a hunter-gatherer society and so much more. Visit https://www.stephlowe.com/podcasts/299 for show notes, episode transcripts and more. 

7 Natural foods that promote gut health & better digestion - Dr. Jason Jones Elizabeth City NC, Chiropractor You don’t have to rely on processed foods to nourish, sustain, and grow good gut bacteria to aid nutrition and boost your health. Some natural foods can help boost your gut microbiota. Most of these foods contain dietary fibers and other compounds like polyphenols, and the gut bacteria break them down into vitamins and short-chain fatty acids (SCFAs). Check out all these foods that are easy to find to promote your gut health: Apples You might have heard the saying, “an apple a day keeps the doctor away.” This means that apple contains many health properties that keep your health in good shape. One of such properties is boosting your gut microbiota. This fruit comes in varieties of colors that can taste sweet, tart, and lip-puckeringly sour.  Besides, they contain a prebiotic fiber called pectin, which is hard for the body to digest. But your gut bacteria digest and transform this fiber into SCFAs, like butyrate and propionate. These SCFAs serve as nutrients for the gut microbes to help boost your immunity and strengthen your gut health in general.  Asparagus This green vegetable is rich in nutrients and it is enjoyed in many cuisines. It naturally contains a kind of prebiotic fiber called inulin, which is acted upon by Faecalibacterium and Eubacterium present in the gut. Some studies have also shown the inulin increases the number of Akkeermansia muciniphilia, another beneficial bacteria found in the gut of lean people. Oats Oats are a rich source of beta-glucan, which is a prebiotic dietary fiber fermented by the gut microbiome, thereby promoting their growth and activity. Their soluble fiber content dissolves in water to produce a thick gel that digests slowly, keeping you fuller for longer. The beta-glucan content of oats also helps to lower cholesterol. Green plantain Green plantains are not so sweet, but they are delicious when cooked. They are rich in prebiotic resistant starch that serves as food for the butyrate-producing bacteria in the gut. These organisms break down the starch into beneficial short-chain fatty acids that maintain your gut lining and combat inflammation. Rye Rye is richer in fiber than wheat, and it has less gluten, which makes it suitable for producing tighter bread, with rich flavors. The grain contains fructan and arabinoxylan, which increases the gut abundance of Bifidobacteria- a bacteria that produces substances like SCFAs and antimicrobial defenses to support your gut environment and other beneficial microbes. Flaxseed The flax seeds have a tough hull, and they are often soaked before consuming. However, you can buy the ground flaxseed to save yourself the stress of processing. These seeds support gut health by promoting the production of mucus. More so, some studies have shown that these seeds protect against colon cancer and reduce gut inflammation. Besides, they contain both soluble and insoluble fiber. The insoluble fiber content supports bowel movements and prevents constipation.     Onions Onions are a good source of prebiotics that support your gut health. It also contains inulin and fructo-oligosaccharides (FOS) that boosts immunity and prevent diseases. You may not like onions because they burn your eyeballs, but if you want to strengthen your gut microbiota, it is worth adding them to your meals. These natural foods and a host of others like mangoes, wild salmon, garlic, etc, work well to help you improve your gut health. You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get more recommendations on natural foods to improve the balance of your gut microbiota.

  Welcome to episode 413 of The Whole View. On this week's episode, we talk about the benefits of eating nuts on the gut microbiome. Who knew that tree nuts had so many benefits?! All of this and more in episode 413!    If you enjoy the show, please review it on iTunes! The Whole View, Episode 413: The Gut Health Benefits of Nuts Welcome back to the Whole View, episode 413. (0:27) Stay tuned to the end to see Stacy's embarrassing blooper! When Stacy started Paleo 10 years ago, nuts were extremely popular, and then the "paleo police" got ahold of them and they became demonized for their caloric density and use in dreaded baked goods. But while moderating nuts is probably a good idea, they definitely do have their benefits! Brazil nuts have a huge amount of selenium for example. Today's sponsor is Georgia Grinders nut butters! Go to http://www.georgiagrinders.com/thewholeview/ and enter THEWHOLEVIEW for 25% off! Sarah found these nuts at her local farmers market way back 7 years ago when they only made almond butter. Now they're launching nationwide in Krogers! Now they do all kinds of nut butters! No added oils or sugars and  own and operate their own manufacturing facility We love the Pecan, Hazelnut and Cashew butters as well! What's Good About Nuts? Sarah has found nut research fascinating and surprising as the health community vacillates between love and hate (9:02) Peanuts account for 2/3 of American nut consumption despite actually being a legume (it grows underground, not on trees!) Peanuts have challenges: they're very pesticide heavy and are susceptible to mold. Most scientific studies can't separate out quality. Are the problems with peanuts problems with peanuts or quality? Is it the HFCS or hydrogenated oils perhaps? A mere 20 grams of tree nuts per day is associated with substantially reduced risk (think 20-70%) of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. High fat plant based foods: nuts and seeds, olives and avocados. That's it! Nuts are unique because they have a lot of mineral content. High in polyphenol and phytosterol which lower cholesterol. High in Vitamin E and B vitamins as well.  Unique fiber types and fats that are good for gut microbiome. High in L-Argenine and L-Glutamine, which are essential amino acid they need to consume as well. These amino acids alone change the gut microbiome composition. These properties alone might account for why nuts have all these health benefits. Numerous studies show that people who regularly eat nuts tend to have more favorable blood lipid profiles, and one meta-analysis of 25 clinical studies showed that nut consumption had a dose-response cholesterol-lowering effect. Interventional studies consistently show that increasing nut intake has a cholesterol-lowering effect, even in the context of healthy diets. Plenty of research suggests that, despite their energy density, nuts and seeds don’t contribute to weight gain, and they may even protect against obesity and diabetes. This is probably because of their gut microbiome effects. "Our gut microbiomes basically control our biology. They're more influential on our biology than our brains. Everything about our health is intertwined with the gut microbiome." Read Sarah's Ebook, The Gut Health Guidebook! Different nuts have different Omega-3 to Omega-6 ratios, which is tied to cholesterol and cardiovascular health. But the heart benefits of nuts aren't tied to the ones best for that ratio. If that was the mechanism, than no nut should have that benefit because none had the most beneficial Omega-3s like seafood has. Most likely they are heart healthy because of monounsaturated fat. Nuts and seeds are an early reintroduction on AIP because their benefits far outweigh the reasons you would cut them out (essentially only because they have a high instance of intolerance). Stacy found that dose was important with her reaction to nuts and that quality was important. Don't oxidize your nuts by having them sit for months or buying cheap low quality nuts. Benefits of Walnuts Let's talk about the benefits of individual nuts that have been studied (29:44) Sarah is most interested in the mechanisms of provoking health, they "why?" of it. And she keeps seeing it linked back to gut microbiome benefits. Best studied nuts are walnuts, almonds and pistachios. In one randomized, controlled human trial, almost 200 healthy adults were given either eight weeks of a walnut-enriched diet (43 g of walnut per day) followed by a nut free diet, or the same two diets in reversed order. The study found that walnuts significantly increased the abundance of Ruminococcaceae and Bifidobacteria, while opportunistic Clostridium sp. cluster XIVa species species significantly decreased. Overall, walnut consumption appeared to give a major boost to probiotic and butyric acid-producing species in the human gut. Another study tested the effects of eating either 42 g of walnuts or 0 g of walnuts daily for three weeks, and found that walnut consumption resulted in a 49-160% increase in the relative abundance of Faecalibacterium, Clostridium, Dialister, and Roseburia, while also causing a 16-38% lower relative abundance of Ruminococcus, Dorea, Oscillospira, and Bifidobacterium. Likewise, compared to the walnut-free diet, the walnut diet reduced the microbially derived, proinflammatory secondary bile acids deoxycholic acid and lithocholic acid by 25% and 45% respectively, coinciding with a reduction in LDL cholesterol. The researchers concluded that the gut microbiota may play a direct role in some of the health benefits associated with walnuts! In rats, a similar study feeding walnuts versus a macronutrient-matched walnut replacement (corn oil, casein, and cellulose fiber) found that walnuts enriched the microbiota with probiotic bacteria including Lactobacillus, Ruminococcaceae, and Roseburia, while also significantly reducing Bacteroides and Anaerotruncus. Benefits of Almonds Because almonds are one of the highest Omega-6 nuts, they're often considered "the worst nut"  but in terms of the gut microbiome, they're fantastic! (38:43) They've compared defatted almonds and skinned almonds, but really the benefit seems to be from the fiber improving species diversity. The more species you have, the more cooperation between species. For example, creating B12 has 30 different processes and it takes many bacteria cooperating to form B12 in the gut. And more species mean less opportunity for the opportunistic bacteria to take over. A study of college freshmen found that eight weeks of almond snacking (vs. graham crackers) (56.7 g per day of almonds) led to a significant increase in microbiota α-diversity and a 48% decrease in the abundance of the pathogen Bacteroides fragilis. In another study, 48 adults were fed a daily dose of 56 g of roasted almonds, 10 g of almond skins, or 8 g of just the fiber as a control.  After six weeks, fecal levels of bifidobacteria and lactobacilli were significantly higher from consumption of both the almonds and almond skin, while levels of Clostridum perfringens significantly decreased—suggesting components of the almond skins (present both in whole almonds and the skin only) were responsible for these prebiotic effects. Stacy heard someone redefining how you should think of macronutrients as protein fat and fiber instead of protein fat and carbohydrates, because it's the fiber that will be the health benefits. Sarah agrees the fiber targets are a good idea because fiber is often neglected and is very important. Fiber is carbs we can't digest but our microbiome can! And small changes to fiber molecules mean that some species can break it down and some can't. So variety in fibers is important for species diversity! The Benefits of Pistachios Pistachios are different from other tree nuts. They're in the cashew family (same as poison ivy and mango, actually!) (50:18) They definitely contribute to diversity of gut microbiome species like other nuts. Uniquely, they also reduced the levels of trimethylamine N-oxide (TMAO) measured in the urine. TMAO is the byproduct that is the link between red meat and cardiovascular disease. (though it is unknown whether it's a gut microbiome issue that produces it or if the TMAO causes the bad microbiome).  Other Nut Benefits Sarah is going to hit you with her fun facts! (53:19) Every nut and seed that has been evaluated in terms of its impact on the microbiome shows unique benefits. That means variety is best! Hazelnuts and pecans have the highest proanthocyanidin (an awesome class of polyphenols) content Highest contents of ellagic acid (walnuts and pecans) also presented the highest total phenol contents Macadamias and cashews are the highest in monounsaturated fats (also good for microbiome, and heart-healthy) Brazil nuts are super high in selenium, like 1 has 175% of the RDI! And an ounce has 1000% of the RDI! Selenium is important for immune and brain function. And it's why you go crazy from mercury because it permanently binds with selenium. Hatters should have been pounding brazil nuts!  And Ounce per Day! An ounce of nuts per day is the best idea. No further benefits after about an ounce. (58:26) Moderation is a "dirty word" in health communities because people use it to rationalize less than ideal choices. But in terms of nuts, this actually is the best option. Going beyond that can increase risk of stroke. So don't go nuts on nuts! Stacy thinks of it in terms of how our ancestors would have eaten them. They're time consuming to get out of the shell and last longer than fruits and vegetables, so moderation seems like what would have been our relationship to them. While there are some primates that do eat nuts as a primary food source. Sarah is curious how these species have adapted to high nut lifestyles. Closing Thoughts A huge thank you to Sarah for pulling all of the science together. (1:04:12) Send us more questions through the contact form on the website. Thanks for listening Thanks to Georgia Grinder and their nut butters (Peanut, Almond, Hazelnut, Pecan and Cashew)! Go to http://www.georgiagrinders.com/thewholeview/ and enter THEWHOLEVIEW for 25% off! Handcrafted in small batches in their own facilities, no added sugars or oils or other problem ingredients. Just top quality nuts! We will be back again next week. Thank you again for listening. (1:07:05)  

We have a groundbreaking discussion with Prof Philip Hugenholtz co-founder of Microba, a company specialising in Metagenomic Stool Testing using DNA based sequencing to analyse the microbiome. We cover the history and application of DNA based sequencing to classify and identify micro-organisms, using the technology to improve health outcomes on a personalised level, the future prospects for precision medicine, IBD, what a healthy microbiome looks like and much more.     Bio:    Professor Hugenholtz is a microbiologist who has made contributions in the field of culture-independent analysis of microorganisms. He discovered and characterised numerous previously unrecognised major bacterial and archaeal lineages each with greater evolutionary divergence than animals and plants combined. He has participated in the development and application of metagenomics, the genome-based characterisation of microbiomes, which has revolutionised our understanding of microbial ecology and evolution. He has made several discoveries in environmental and clinical microbiology sometimes overturning decades of misdirected culture-based studies.   Topics discussed:   Phil’s Origin story Microbial Classification and Morphology  The Development of DNA based sequencing technology Carl Woese- 16s rRNA - ribosomal RNA sequencing https://en.wikipedia.org/wiki/Carl_Woese Did we evolve from ancient Archaea? Norm Pace- Application of 16s rRNA sequencing in Ecology  https://en.wikipedia.org/wiki/Norman_R._Pace  Culture indépendant analytical techniques Craig Venter- Metagenomic Sequencing  https://en.wikipedia.org/wiki/Craig_Venter Blueprints for identifying bacteria Development of Sequencing Technology Discovery of Microbes Growing Microbes on plates What is the Greengenes reference database 16s rRNA genes identification vs Whole Genome shotgun sequencing (Metagenomics) Metagenomics, Big Data and health patterns The limitation of 16s rRNA technology- conserved genes Whole Genome Sequencing Resolution ITS gene and Fungal Classification Virus and Parasite Classification  The Metagenomic workflow GTDB Database for Whole-genome sequencing Predicting IBD, IBS, Crohns Predicting response to drug response- Depression, Cancer The Gut Microbiome as an early warning system The future of Microbiome What does a healthy cohort’s gut microbiome look like? Discovery of new species Faecalibacterium prausnitzii Anti Inflammatory genes and properties  The uniqueness of the gut microbiome Characterising IBD The impact of the immune system Opportunistic Pathogens- Clostridium difficile, Bilophila wadsworthia, Desulfovibrio, Helicobacter pylori  Gut Metabolite production by microbes- e.g GABA  (a neurotransmitter linked to depression) via KEGG The future of Gut Microbiome Testing Metabolomics Artificial Intelligence and Machine Learning Algorithms for health predictions Diet as a key driver of the microbiome Personalised Diet based on a microbiome profile Prebiotics and Probiotics and Precise Medicine Fibre and Butyrate Balance Phil’s top gut health tip Microbiome changes and improved mental health via diet and exercise      Brought to you by:   Nourishme Organics- The Gut Health Superstore   Check out the Microba Metagenomic Stool Testing and Nutritional Consulting Package for Personalised advice on how to optimise your gut health based on your unique microbiome   https://www.nourishmeorganics.com.au/products/gut-explorer-pro-metagenomic-stool-testing-personalised-nutrition-consultation   Use code guthealthgurus for 10% off     Connect with Prof Phil Hugenholtz   Website- https://www.microba.com/       Connect with Kriben Govender:    Facebook- https://www.facebook.com/kribengee/ Instagram- https://www.instagram.com/kribengovender/ Youtube- https://www.youtube.com/c/Nourishmeorganics?sub_confirmation=1 Gut Health Gurus Facebook Group: https://www.facebook.com/groups/nourishmeorganics/ Deuterium Depletion Support Facebook Group: https://www.facebook.com/groups/347845406055631/   Download links                 If you enjoyed this episode and would like to show your support:   1) Please subscribe on Apple Podcasts, give us 5 stars and leave a positive review     Instructions:   - Click this link  https://itunes.apple.com/au/podcast/gut-health-gurus-podcast/id1433882512?mt=2   - Click "View in Itunes" button on the left-hand side - This will open the Itunes app - Click the "Subscribe" button - Click on "Ratings and Reviews" tab - Click on "Write a Review" button   Non-Itunes users can leave a Google Review here: https://goo.gl/9aNP0V     2) Subscribe, like and leave a positive comment on Youtube   https://www.youtube.com/c/Nourishmeorganics?sub_confirmation=1   3) Share your favourite episode on Facebook, Instagram, and Stories 4) Let your friends and family know about this Podcast by email, text, messenger etc   Thank you so much for your support. It means the world to us.

Food Scientist and Registered Nutritionist, Kriben Govender (Honours Degree in Food Science & Technology) has an insightful conversation with Chief Scientific Officer of Microbiome Labs, Kiran Krishnan on How to build a resilient microbiome, metabolic endotoxemia (leaky gut), the negative impact of lipopolysaccharides (LPS), the diabetes pandemic, probiotics for optimal health, spore-based probiotics, postbiotics, butyrate and acne control, keystone bacteria in the gut and much more        Bio:    Kiran Krishnan is a Research Microbiologist and has been involved in the dietary supplement and nutrition market for the past 17 years. He comes from a strict research background having spent several years with hands-on R&D in the fields of molecular medicine and microbiology at the University of Iowa.  He is currently involved in 9 novel human clinical trials on probiotics and the human microbiome. Kiran is also on the Scientific Advisory Board for 5 companies in the industry. Kiran offers his extensive knowledge and practical application of the latest science on the human microbiome as it relates to health and wellness.       Topics discussed:   Kiran’s origin story What does good gut health look like? The concept of “resilience” in gut health What about different dietary regimes like paleo, vegan, carnivore etc? Human evolution of omnivores Gut sensitivity in the modern world How to foster resilience The concept of “Holobiome" Living in an antibiotic laden world Exposure from personal care products Maximising exposure to environmental microbes Allergies, Asthma and the microbiome Diversity of diet like our ancestors Spore based bacteria Metabolic endotoxemia (leaky gut) and chronic disease  Lipopolysaccharides, Gram-Positive and Gram-Negative Bacteria Sepsis and bacteraemia signalling LPS and Chronic inflammation, Rheumatoid Arthritis, Anxiety and Depression, Alzheimer's  LPS toxicity and bacterial types LPS and Diabetes Risk LPS mechanism on impairing blood sugar modulation The impact of C-section on gut microbiome composition  Antibiotics and the microbiome What is a probiotic organism? Where do probiotics come from? The origin of Spore based probiotics What are spore-based bacteria? https://www.nourishmeorganics.com.au/collections/probiotics/products/megasporebiotic-spore-based-probiotic-antioxidant-60-capsules The gastric barrier, bile salts and pancreatic enzymes  Short Chain Fatty Acids, Postbiotics and Metformin Butyrate and insulin sensitivity Butyrate and acne control  Oligosaccharide based prebiotics- FOS, GOS, XYLO https://www.nourishmeorganics.com.au/collections/prebiotics/products/megaprebiotic-150g Keystone Species in the Microbiome: Akkermansia, Faecalibacterium, Bifidobacteria, Ruminocococus  The benefits of dead bacteria (biological response modifiers), BLP1, Micro RNA, Microvesicles  Intra- kingdom communication and gene expression The importance of subspecies classification and associated health benefits The science of postbiotics and AMUC   Megasporebiotic and Leaky Gut https://www.nourishmeorganics.com.au/collections/probiotics/products/megasporebiotic-spore-based-probiotic-antioxidant-60-capsules     Brought to you by:   Nourishme Organics- The Gut Health Superstore   Check out our range of clinically proven probiotic supplements including Microbiome Labs Megasporebiotic:   https://www.nourishmeorganics.com.au/collections/probiotics   Use code guthealthgurus for 10% off     Connect with Kiran Krishnan   Website- https://microbiomelabs.com/       Connect with Kriben Govender:    Facebook- https://www.facebook.com/kribengee/ Instagram- https://www.instagram.com/kribengovender/ Youtube- https://www.youtube.com/c/Nourishmeorganics?sub_confirmation=1 Gut Health Gurus Facebook Group: https://www.facebook.com/groups/nourishmeorganics/ Deuterium Depletion Support Facebook Group: https://www.facebook.com/groups/347845406055631/   Download links                 If you enjoyed this episode and would like to show your support:   1) Please subscribe on Apple Podcasts, give us 5 stars and leave a positive review     Instructions:   - Click this link  https://itunes.apple.com/au/podcast/gut-health-gurus-podcast/id1433882512?mt=2   - Click "View in Itunes" button on the left-hand side - This will open the Itunes app - Click the "Subscribe" button - Click on "Ratings and Reviews" tab - Click on "Write a Review" button   Non-Itunes users can leave a Google Review here: https://goo.gl/9aNP0V     2) Subscribe, like and leave a positive comment on Youtube   https://www.youtube.com/c/Nourishmeorganics?sub_confirmation=1   3) Share your favourite episode on Facebook, Instagram, and Stories 4) Let your friends and family know about this Podcast by email, text, messenger etc           Thank you so much for your support. It means the world to us.

Fasting has become the all time fad term today and just like any other "fad" there is more to the story that what your probably hearing. We explore the culture, history, variations, good and bad aspects about fasting and its different forms. Join us to learn more as we dive into this complex topic! Links: TERRY GIVENS - www.resetyourbody.comRESEARCH ARTICLESAUTOIMMUITY - Mattson, M. P., Longo, V. D., & Harvie, M. (2016). Review: Impact of intermittent fasting on health and disease processes. Aging Research Reviews, 16, S1568-S1637. doi:10.1016/j.arr. 2016.10.005JUICING - Remely, M. et al. (2015). Increased gut microbiota diversity and abundance of Faecalibacterium prausnitzii and Akkermansia after fasting: a pilot study. Wiener Klinische Wochenschrift, 127, 394–398, doi: 10.1007/s00508-015-0755-1

This episode: Mouse gut microbes, from mice or from human donors, can protect mice against arsenic toxicity! Download Episode (6.3 MB, 6.9 minutes) Show notes: Microbe of the episode: Streptomyces griseus News item Takeaways Our gut microbes benefit us in many ways, including nutritionally—by producing vitamins and helping to digest food—and by helping us in defense against pathogens and other immunological threats. Many things we do can affect our gut microbes too, positively or negatively. What we eat, toxins we encounter, and other aspects of lifestyle can damage our microbial communities. In this study, we see that the reverse could be true, that gut microbes, and specifically one called Faecalibacterium prausnitzii, can protect their host against toxins such as arsenic. Journal Paper: Coryell M, McAlpine M, Pinkham NV, McDermott TR, Walk ST. 2018. The gut microbiome is required for full protection against acute arsenic toxicity in mouse models. Nat Commun 9:5424. Other interesting stories: Using bacteria to remediate rust on iron (paper) New large viruses discovered infecting bacteria in human gut Cool podcast about gardening that often mentions microbes   Email questions or comments to bacteriofiles at gmail dot com. Thanks for listening! Subscribe: Apple Podcasts, RSS, Google Play. Support the show at Patreon, or check out the show at Twitter or Facebook

Pre and Probiotic Use in SIBO In this episode, Dr Nirala Jacobi is in conversation with Dr Jason Hawrelak on the topic of all things gut. Dr Hawrelak is a researcher, lecturer, naturopath, and nutritionist with over 16 years of clinical experience.  He also practices at Gould's Natural Medicine - a 135 year old natural medicine apothecary and clinic in Hobart, Tasmania, Australia.   Dr Hawrelak completed his PhD examining the capacity of probiotics, prebiotics, and herbal medicines to modify the gastrointestinal tract microbiota.  He is currently the senior lecturer in Complementary and Alternative Medicines at the University of Tasmania's School of Medicine where he coordinates the evidence based complementary medicines programs.  Dr Hawrelak also teaches the gastrointestinal imbalances unit, within the Masters of Science and Human Nutrition, and Functional Medicine Program at the University of Western States, in Portland, Oregon.   Topics discussed in this episode include: Dr Hawrelak's 2016 lecture on Pre and Probiotics at the SIBO Summit 2017 - still available to practitioners as part of the SIBO Fundamentals online course. The website Dr Hawrelak developed, Probiotic Advisor, to help practitioners differentiate which probiotic strains and products are appropriate to different conditions. Recent probiotic research (2017) in relation to SIBO treatment and methane reduction. The importance of strain specificity in relation to therapeutic effect. Reseeding the gut with exogenous probiotics as an outdated concept, and the history of this ideology. Faecal transplants and the capacity of strains to remain in the gut as compared to probiotics taken in capsule form that does not. What metabolic modulation actions do probiotics have in the body, and how to integrate this with background changes to enhance the therapeutic effect. D-lactate V.S. L-lactate producing probiotic strains, and what systemic effects do each trigger? D-lactic acidosis and when this may occur. SIBO related symptom presentation and strain specificity for probiotic therapy, for symptoms such as motility issues, abdominal hypersensitivity, histamine issues, food reactions.   Motility Probiomax for motility Bifidobacterium Lactis HNO19 - 1-2 capsules per day. BB12 Bifidobacterium Lactis for motility. Suggestions on the combination use in children with constipation. Animal study showing probiotic strains that work on the migrating motor complex function - prokinetic potential. Combination of L. Rhamnosus GG, Bifidobacterium BB12, and inulin.   Abdominal hypersensitivity in SIBO Bifidobacterium Infantis 35624 Align Rhamnosus GG Functional abdominal pain in kids - meta analysis supporting this therapeutic application. Nissle 1917 strain of E.Coli Bifidobacterium Lactis DN173010 Speed up transit time Decrease pain and bloating Yoghurt brand, Activia, available in US, is the only available form (as currently known)   Leaky Gut Probiotics useful in helping to repair leaky gut Rhamnosus LGG Biocodex preparation of Saccharomyces Cerevisiae/Boulardii   Histamine Intolerance Infiltration of mast cells into the intestinal wall in SIBO and histamine implication. Probiotics and histamine degradation - investigating Rhamnosus Infantis Plantarum Probiotics and histamine upregulation - investigating Casei Bulgaricus High-fat diets producing many bile salts, which feed hydrogen sulfide producing bacteria, and hydrogen sulfide gas contributing to leaky gut. Higher fat diets contributing to diamine oxidase (DAO) enzyme overuse in the small intestine and why this is relevant to histamine. Ketogenic diets and symptom resolution - why is this, and is it sustainable? The impact of starving out butyrate producing colonic flora. The risk of ketogenic diets.   Continued How to reintroduce foods to sensitive patients Heal gut Decrease inflammation Work on allergy axis to increase dietary diversity Partially hydrolysed guar gum (PHGG) as a prebiotic Probiotics as aiding in the recovery of the microbiome after an insult, eg chemotherapy, antibiotics, radiotherapy etc. Prebiotics and changes of diet having a greater impact on the gut microbiome. Jason's prebiotic use PHGG - use in functional constipation patients, non-methane type SIBO, and diarrhoea type stool conditions. Helps to normalise stool. Bimuno - galacto oligosaccharides Bringing bifidobacterium, and faecalibacterium prausnitzii populations back. Faecalibacterium prausnitzii: The single species with the highest prevalence in healthy people. Predominant butyrate producer. Produces another anti-inflammatory gut healing compound, so helpful for inflammatory bowel diseases. Higher levels as protective against metabolic syndrome and Type 2 Diabetes. Akkermansia Accounts for 1-3% of the microbiome in healthy people. Eats mucin, therefore if inflamed guts producing a lot of mucus can overgrow akkermansia. Lactulose Use as a prebiotic. Increases faecalibacterium prausnitzii, akkermansia, and bifidobacteria, lactobacilli. Use as a pH changer - moves environment to be more beneficially acidic. Amazing capacity to decrease Bacteroides numbers - which can increase after multiple courses of antibiotics. SIBO positive on Lactulose breath test patients - to attend to SIBO with therapy first before using Lactulose as a prebiotic. Lactulose uses in recurrent urinary tract infections as supported by clinical trials - as it decreases levels of E.coli in the gut so fewer pathogens can make the journey from the anus, to the vagina, to the urethra. Prokinetic for small intestine and when it is appropriate to use it in SIBO. Note: lactulose will increase gas, but not bloating. If bloating, cease use. Discussion on soil based organisms as they relate to functional digestive disorders.   Resources BioGaia sunflower oil based probiotics Blackmores Digestive Bio Balance Rob Knight - microbiome specialist Products mentioned: Motility Probiomax Bifidobacterium Lactis HNO19 - 1-2 capsules per day. Lactobacillus reuteri MM53 BioGaia strain Testing mentioned Ubiome GI effects from Genova Diagnostics Dr Hawrelak's Probiotic Advisor    

Lauren Petersen, PhD, is a postdoctoral associate investigating the microbiome and she’s back on the podcast to update us on her research. Be sure to listen to our first interview first! I sent Lauren some of the probiotics we use in our practice, and she said, “they look great!” Lauren did some calculations for the number of CFUs, and she got pretty much exactly what the bottle claims for live organisms, with growth on both Lactobacillus-selective and Bifidobacterium-selective medias. The same was not true for Renew probiotics where her qPCR analysis showed that Bifidobacterium was pretty much all dead. Here are some photos of the Lactobacillus-selective and Bifidobacterium-selective plates that Lauren used to grow the probiotics. She shot for 250 CFUs per plate (based on if all the organisms per gramme probiotic were alive) and that's pretty much what she got! Sign up for our Highlights email and every week we’ll send you a short (but sweet) email containing the following: One piece of simple, actionable advice to improve your health and performance, including the reference(s) to back it up. One item we read or saw in the health and fitness world recently that we would like to give a different perspective on, and why. One awesome thing that we think you’ll enjoy! Here’s the outline of this interview with Lauren Petersen, PhD: [00:00:32] Previous episode: The Athlete Microbiome Project: The Search for the Golden Microbiome. [00:03:10] Prevotella. [00:04:42] uBiome and The American Gut Project. [00:05:25] Scher, Jose U., et al. "Expansion of intestinal Prevotella copri correlates with enhanced susceptibility to arthritis." Elife 2 (2013): e01202. [00:06:33] Probiotics: S. boulardii. [00:08:48] Bifidobacteria. [00:09:54] Testing probiotics: Renew Life. [00:12:06] D-Lactate Free Bifido Probiotic. [00:12:28] Sign up for our highlights email. [00:14:44] qPCR analysis definitely picked up lactobacillus. [00:15:33] 16S vs qPCR. [00:16:03] RNA-Seq. [00:17:20] Whole-genome shotgun. [00:18:26] 60-day Bionic Fiber Program. [00:19:11] Brummel & Brown 35% Vegetable Oil Spread with Yogurt + bananas. I’m not linking to this rubbish because it’s not fit for human consumption. [00:21:25] Akkamansia. [00:21:49] Remely, Marlene, et al. "Increased gut microbiota diversity and abundance of Faecalibacterium prausnitzii and Akkermansia after fasting: a pilot study." Wiener klinische Wochenschrift 127.9-10 (2015): 394-398. [00:24:41] Tolerating inulin. [00:25:22] Celeriac root. [00:26:19] Where do the microbes come from? [00:28:33] Antibiotics. [00:29:09] Cephalexin antibiotic. [00:29:56] Clindamycin antibiotic. [00:32:08] Amoxicillin antibiotic. [00:33:54] Metabolic endotoxaemia. [00:39:28] Mother Dirt. [00:41:42] FMT and the Taymount Clinic. [00:42:17] 4-Cresol Vancomycin.

Dr. Grace Liu, PharmD, AFMCP, is a functional medicine practitioner with an international functional medicine practice that includes nutritional consultations, integrative laboratory analysis, and personalized counseling. I first became aware of her work last summer at the Ancestral Health Symposium where she presented the idea of an ancestral core microbiota. Over the past couple of years, I've been lucky enough to meet many gut experts. Dr. Liu is the first that can review a bacterial taxonomy from a fecal sample and give a meaningful research and practice orientated narrative. The taxonomy I have came from the results of taking part in the American Gut Project. A faster way to get hold of the data is uBiome. These tests are great if you're feeling pretty good. If you have any chronic health complaint, you will be better off first doing a test like the BioHealth 401H or Doctor's Data comprehensive stool analysis with parasitology. Dr. Liu's blog and podcast are fantastic resources for anyone interested in better understanding in the inner workings of the gut and improving their health. Look out for her next presentation at PaleoFX. In the interview, we mention the keystone species: Faecalibacterium prausnitzii, Bifidobacterium longum and Akkermansia muciniphila, none of which I have! Prebiotics: glucomannan. Probiotics: Prescript-Assist.