WEBVTT 1 00:00:00.600 --> 00:00:04.120 Anchor your protein surround with fiber and make sure that 2 00:00:04.160 --> 00:00:07.960 you have a good fat you know like applecado olive boil, 3 00:00:08.160 --> 00:00:11.919 things like that that are really beneficial to your microroups. 4 00:00:14.480 --> 00:00:17.199 You're listening to the Plant Based Diet podcast where we 5 00:00:17.280 --> 00:00:20.399 talk about all things plant based. I'm mister Garfin, the 6 00:00:20.440 --> 00:00:23.480 host of this show and founder of Alternative Food Network. 7 00:00:23.760 --> 00:00:26.079 Join me in my amazing array of guests who are 8 00:00:26.079 --> 00:00:30.079 a mix of healthcare professionals, industry executives, and people with 9 00:00:30.160 --> 00:00:33.159 an interesting story to tell about their plant based journey. 10 00:00:33.600 --> 00:00:36.719 Let us help you with your journey wherever you're at 11 00:00:36.759 --> 00:00:42.520 to learn the what, why, and how to eat plant based. Today, 12 00:00:42.560 --> 00:00:45.520 we're talking about the gut microbiome and the microbes that 13 00:00:45.560 --> 00:00:49.320 affect your immune system, your metabolism, your mood, and even 14 00:00:49.320 --> 00:00:52.920 your risk for chronic disease. And guess what what you 15 00:00:53.039 --> 00:00:56.159 eat can change that ecosystem. We're going to get a 16 00:00:56.200 --> 00:00:59.280 science primer on what makes our gut microbiome tic and 17 00:00:59.359 --> 00:01:02.200 why plant based foods are some of its most powerful 18 00:01:02.240 --> 00:01:05.959 fuel sources. I'm joined by a new sim, a Board 19 00:01:06.000 --> 00:01:10.400 certified functional health coach and microbiome educator. She specializes in 20 00:01:10.480 --> 00:01:15.480 helping people improve metabolism, gut health, and microbial resilience using 21 00:01:15.519 --> 00:01:19.480 evidence based nutrition and lifestyle strategies. She's the author of 22 00:01:19.560 --> 00:01:23.159 Flourish from Within, Feed Your Gut for Lifelong Health, and 23 00:01:23.319 --> 00:01:26.359 she runs the Gut Clarity Lab program to help build 24 00:01:26.400 --> 00:01:29.439 a resilient microbiome. You can find the link to the 25 00:01:29.480 --> 00:01:32.040 Gut Clarity Lab in the show notes, and we will 26 00:01:32.079 --> 00:01:34.799 be doing a giveaway of the book to one lucky 27 00:01:34.799 --> 00:01:38.079 newsletter subscriber. So if you're not yet a subscriber to 28 00:01:38.120 --> 00:01:42.359 Alternative Food Networks free monthly newsletter which offers new recipes, giveaways, 29 00:01:42.519 --> 00:01:45.560 and information on our latest podcasts all in one place, 30 00:01:45.840 --> 00:01:49.439 please go to alternativefodnetwork dot com and click the newsletter 31 00:01:49.560 --> 00:01:52.519 sign up button. Also, you can find more of Alternative 32 00:01:52.519 --> 00:01:56.680 Food Networks content on Instagram at Alternative Food Network and 33 00:01:56.920 --> 00:02:01.000 on Alternative Food Networks YouTube channel and LinkedIn page. As 34 00:02:01.040 --> 00:02:05.400 for today's episode, if you've ever wondered how fiber, plant diversity, 35 00:02:05.439 --> 00:02:08.319 and whole foods can transform your gut for the better, 36 00:02:09.199 --> 00:02:13.639 please stay tuned. Hello and new welcome to the show. 37 00:02:14.000 --> 00:02:16.120 Thank you so much as the pleasure to be here. 38 00:02:16.759 --> 00:02:19.840 I'm very excited to talk about the gut microbiome. So 39 00:02:19.879 --> 00:02:22.520 I'm going to ask you right off the bat, why 40 00:02:22.520 --> 00:02:24.479 should we care about the gut microbiome. 41 00:02:25.360 --> 00:02:29.159 Yes, that's such a great question. And when we talk 42 00:02:29.199 --> 00:02:32.039 about the gut microbiome in particular, we're talking about the 43 00:02:32.039 --> 00:02:36.680 ecosystem of microbes that live primarily in the large interestin, 44 00:02:36.879 --> 00:02:39.840 you know, along with all the genes that they carry 45 00:02:40.439 --> 00:02:45.000 and also the compounds that they produce. So I often 46 00:02:45.039 --> 00:02:49.199 describe it as an invisible organ. Seventy percent of your 47 00:02:49.439 --> 00:02:53.120 immune system is in you gut, ninety percent of serotonin 48 00:02:53.280 --> 00:02:56.039 is made in the God. There's so many things that 49 00:02:56.080 --> 00:02:58.800 are happening that the microbes are really helping us with, 50 00:02:59.280 --> 00:03:01.879 so it makes a lot of sense to feed them. 51 00:03:02.280 --> 00:03:07.360 So we're creating these opportunities for optimal help. We now 52 00:03:07.400 --> 00:03:10.280 know that the brain and the gut are connected. There's 53 00:03:10.280 --> 00:03:14.719 a bidirectionality and there's a brain gut microbiome loop. So 54 00:03:14.840 --> 00:03:18.319 anything that happens in the gut, the brain is perceiving 55 00:03:18.360 --> 00:03:23.240 it as good information or a threat. So when you're stressed, 56 00:03:23.360 --> 00:03:27.000 when you're highly stressed, it's not affecting just the God, 57 00:03:27.080 --> 00:03:32.360 it's affecting the brain. To our microbes. From an evolutionary standpoint. 58 00:03:33.000 --> 00:03:39.319 They have evolved with us. They digest things like plant compounds, fibers, 59 00:03:39.800 --> 00:03:43.960 polyphenols that we are not able to, and they do 60 00:03:44.039 --> 00:03:49.319 that breaking down of these compounds for us. They transform bilacids. 61 00:03:49.639 --> 00:03:54.199 They produce some incredible compounds called short chain fatty acids 62 00:03:54.599 --> 00:03:57.280 that are so important for us in so many different 63 00:03:57.319 --> 00:04:01.759 ways from immune health to gut bare your integrity and 64 00:04:01.840 --> 00:04:05.400 things like that. So I sort of call them our 65 00:04:05.479 --> 00:04:08.319 forever guests. There's never been a time when they've not 66 00:04:08.479 --> 00:04:11.360 been with us. I mean maybe they were, they came 67 00:04:11.400 --> 00:04:14.360 to us at birth or maybe even before, some researchers 68 00:04:14.400 --> 00:04:17.680 showing and they're going to be with us, So it 69 00:04:17.959 --> 00:04:21.000 just makes sense to take care of them. And their 70 00:04:21.120 --> 00:04:25.639 preferred fuel is fiber. That is what they digest. They 71 00:04:25.680 --> 00:04:29.600 break down and produce all of these wonderful compounds for us. 72 00:04:29.959 --> 00:04:33.759 So we are in this symbiotic partnership with these microbes 73 00:04:34.240 --> 00:04:37.720 and we give them a place to live and fuel 74 00:04:38.000 --> 00:04:42.720 that they love, and they help us by producing all 75 00:04:42.720 --> 00:04:46.639 of these metabolites that really in turn helps helps us. 76 00:04:47.720 --> 00:04:51.639 And you mentioned fiber is key, So is that why 77 00:04:52.279 --> 00:04:56.519 you believe in the benefits of plant based foods? Yes, 78 00:04:56.600 --> 00:04:57.920 I mean for the microbiome. 79 00:04:58.360 --> 00:05:02.319 Yes, we I do believe that a plant based or 80 00:05:02.360 --> 00:05:06.040 a plant forward diet is really important something that they 81 00:05:06.120 --> 00:05:09.519 perceive as fuel. So that's the reason becomes important. And 82 00:05:09.560 --> 00:05:15.199 if you really compare ourselves to traditional populations, even the 83 00:05:15.240 --> 00:05:20.480 modern traditional populations, the difference in the microbial pattern is 84 00:05:20.800 --> 00:05:23.959 very very clear. You know, they have a lot more diversity, 85 00:05:24.600 --> 00:05:29.399 meaning they're way more species than we do. And a 86 00:05:29.439 --> 00:05:32.240 lot of it could be attributed to the modern life 87 00:05:32.800 --> 00:05:34.920 and the kinds of foods that we eat. 88 00:05:35.800 --> 00:05:41.519 So what is it about plants that benefit gut hell? 89 00:05:42.240 --> 00:05:45.839 Is it the plants themselves, or is let's say someone 90 00:05:45.879 --> 00:05:48.079 who's on a plant forward diet, is it the fact 91 00:05:48.079 --> 00:05:50.120 that perhaps they're eating less meat. 92 00:05:51.319 --> 00:05:55.920 That's a great question. So from an evolutionary standpoint, our 93 00:05:56.000 --> 00:06:02.480 microbes are experts in carbohydrate ferm sacriletic fermentation. It's called 94 00:06:02.639 --> 00:06:04.920 you know, so when we eat let's say we have 95 00:06:05.000 --> 00:06:09.120 a bowl of lentils or something like that, or veggies, 96 00:06:10.000 --> 00:06:13.279 the fiber is not something that we are able to digest. 97 00:06:13.319 --> 00:06:15.959 We don't have the capacity to do that, so it 98 00:06:16.040 --> 00:06:19.959 goes directly to the colon and they're these microbes feast 99 00:06:20.040 --> 00:06:23.839 on it and they digest it for us, and then 100 00:06:24.199 --> 00:06:28.959 produce all of these incredible metabolites or compounds that in 101 00:06:29.000 --> 00:06:32.040 turn is helping us in so many different ways. So 102 00:06:32.120 --> 00:06:36.360 the functions of these microbes become really important, and that's 103 00:06:36.439 --> 00:06:38.839 based on the kind of foods that we feed them. 104 00:06:39.360 --> 00:06:41.800 So one way to look at it as there is 105 00:06:42.120 --> 00:06:45.079 I don't put this into a category of don't eat 106 00:06:45.079 --> 00:06:49.040 meat or eat you know, I think I tell my 107 00:06:49.120 --> 00:06:52.639 clients anchor your protein, whatever the protein is, is it 108 00:06:52.759 --> 00:06:57.279 plant or animal, but surround with fiber sources. The more 109 00:06:57.399 --> 00:07:02.800 diversity you have in your plant foods, the more diversity 110 00:07:02.839 --> 00:07:07.000 you have in your microbial population. And up until now, 111 00:07:07.040 --> 00:07:09.319 we really don't have a very clear idea of what 112 00:07:09.519 --> 00:07:12.959 unhealthy microbiome is. But what we do know is a 113 00:07:12.959 --> 00:07:17.519 healthy microbiome is a resilient microbion and a resilient microbiome 114 00:07:17.639 --> 00:07:21.639 is a microbiome that has a lot of diversity. That 115 00:07:21.720 --> 00:07:25.199 means they have different species and there's also evenness in 116 00:07:25.240 --> 00:07:29.040 the species because these microbes are not just it's not 117 00:07:29.120 --> 00:07:32.399 just about how many they are, but what are some 118 00:07:32.480 --> 00:07:35.759 of the functions that they are doing for us. So 119 00:07:35.879 --> 00:07:40.160 all of this is connected to plant diversity because think 120 00:07:40.160 --> 00:07:42.639 about it. When you think about plant based diversity, we 121 00:07:42.680 --> 00:07:47.120 have so many things like polyphenols, beta glue cans, you know, 122 00:07:47.639 --> 00:07:52.279 resistant start. All of these are parts of us fiber 123 00:07:52.319 --> 00:07:55.600 compounds that really feed these microbes. 124 00:07:56.480 --> 00:07:59.399 And just to make it crystal clear for people who 125 00:07:59.480 --> 00:08:04.160 are listening, when you're talking about plant based foods and diversity, 126 00:08:04.560 --> 00:08:07.879 you're really talking about whole food plant based. I mean, 127 00:08:07.920 --> 00:08:11.480 we're not talking about processed plan based foods. 128 00:08:11.600 --> 00:08:14.720 Yeah, And that's the reason I don't really go into vegan, 129 00:08:14.839 --> 00:08:18.439 omnivore all of that. I'm just saying plant based or 130 00:08:18.480 --> 00:08:25.399 plant forward really means that you're eating whole foods, vegetables, fruits, legumes, 131 00:08:25.680 --> 00:08:30.319 whole grains, foods that are rich in the resistance start, 132 00:08:31.000 --> 00:08:33.399 all of these foods that you're not able to digest, 133 00:08:33.480 --> 00:08:36.879 but it goes to the colon and the microbiome or 134 00:08:36.919 --> 00:08:38.559 the microdes do the work for you. 135 00:08:39.320 --> 00:08:45.320 And are there scientific studies that show the positive effects 136 00:08:45.360 --> 00:08:49.960 of a plant based diet or plant foods on the microbiome. 137 00:08:50.480 --> 00:08:53.200 Absolutely, there are several. In fact, when I was writing 138 00:08:53.200 --> 00:08:55.960 a book, I mean I spent about three years just researching. 139 00:08:56.039 --> 00:09:00.919 These studies are incredible. I mean, when human microbiome projects started. 140 00:09:01.360 --> 00:09:04.279 I think back in two thousand and seven eight we 141 00:09:04.399 --> 00:09:07.879 knew that fiber is important that it's amazing to see 142 00:09:07.919 --> 00:09:10.960 how many new studies have come out since then. And 143 00:09:11.039 --> 00:09:13.559 the one that comes to mind is the American Gun Project. 144 00:09:13.679 --> 00:09:16.679 You know, they really looked at people who were eating 145 00:09:16.759 --> 00:09:21.440 more than thirty plant compounds of foods or plant inputs 146 00:09:22.440 --> 00:09:25.879 per week compared to those who didn't, and they clearly 147 00:09:26.039 --> 00:09:30.120 saw that there was a higher microbial diversity in people 148 00:09:30.159 --> 00:09:32.600 who ate a lot of plant foods. 149 00:09:32.799 --> 00:09:34.879 Perhaps so we can include it in as a. 150 00:09:34.879 --> 00:09:38.399 Lath, Yes, that's different show notes. I know in twenty 151 00:09:38.519 --> 00:09:41.720 twenty one there was a Stanford study that really looked 152 00:09:41.759 --> 00:09:46.360 at fiber versus fermented foods, and they noticed that fermented 153 00:09:46.399 --> 00:09:52.279 foods really increased microbial diversity, but it also increased it 154 00:09:52.320 --> 00:09:53.320 decreased inflammation. 155 00:09:54.240 --> 00:09:58.559 So on the fermented food side of things is does 156 00:09:58.600 --> 00:10:01.960 that include from and to dairy as well or are 157 00:10:02.000 --> 00:10:05.879 we just talking about fermented plant foods. No. 158 00:10:06.159 --> 00:10:08.480 I think there's a lot of confusion around. I mean, 159 00:10:08.480 --> 00:10:11.600 if you don't mind me explaining that, I think fermented 160 00:10:11.639 --> 00:10:15.679 foods is sort of it's confusing for people between probiotics, 161 00:10:16.320 --> 00:10:22.639 prebiotics and fermented foods. Probiotics is basically anything that confers 162 00:10:22.799 --> 00:10:26.480 some kind of benefit to you as a host, and 163 00:10:27.200 --> 00:10:31.240 that could be like a supplement or foods like maybe 164 00:10:31.320 --> 00:10:36.960 yogurt that has live microbes in them. Prebiotics, on the 165 00:10:37.039 --> 00:10:40.879 other hand, of foods and fibers that actually help these 166 00:10:40.960 --> 00:10:47.799 microbes grow in the gut, so that could be polyphenols, fiber, anuline, 167 00:10:48.240 --> 00:10:52.440 things like that. And fermented foods are foods that really 168 00:10:52.559 --> 00:10:56.360 break down the food in such a way that our 169 00:10:56.399 --> 00:11:01.399 bodies e could have digested better, so you're each decreases. 170 00:11:01.679 --> 00:11:05.759 You produce things like lactic acid, acidic acid, things like that, 171 00:11:06.240 --> 00:11:10.039 and fermative foods benefit you in a different way. Some 172 00:11:10.240 --> 00:11:15.360 fermative foods actually also have life microbes in them, so 173 00:11:15.639 --> 00:11:21.799 that's the difference. So probiotics are microbes themselves, pre biotics 174 00:11:21.799 --> 00:11:26.600 are the foods that feed the microbes, and fermative fruits 175 00:11:26.600 --> 00:11:32.600 are whole foods that may contain microbes but definitely really 176 00:11:33.080 --> 00:11:37.120 contain fermentation by products. So that would be how I 177 00:11:37.120 --> 00:11:38.000 would look at it. 178 00:11:38.639 --> 00:11:42.440 Okay, so all important for the gap microbio. 179 00:11:43.039 --> 00:11:46.879 Exactly what yogurt do I buy? Don't be fooled by 180 00:11:46.879 --> 00:11:51.399 the marketing. Some of them look absolutely beautiful, and I mean, 181 00:11:51.480 --> 00:11:54.120 I know I spent so much time on this, but 182 00:11:54.559 --> 00:11:57.960 I'm still attracted to that shiny object. Right, this looks 183 00:11:58.000 --> 00:12:01.480 so pretty. Look at that glass spot. That's not as 184 00:12:01.519 --> 00:12:04.720 important as looking at the label and saying, does this 185 00:12:04.799 --> 00:12:07.879 really have life my groups? Does it have my groups 186 00:12:08.159 --> 00:12:11.919 that have been studied? You know, let's say you look 187 00:12:11.960 --> 00:12:15.320 at a yogurt that has BB lactis twelve or lato 188 00:12:15.360 --> 00:12:19.360 bisillis uteri, things like that that have been really studied, 189 00:12:19.679 --> 00:12:21.759 then you know that you can't go wrong with it. 190 00:12:21.879 --> 00:12:24.440 You can take that and hope that it confers some 191 00:12:24.559 --> 00:12:28.279 kind of benefit for you as the host. Your listeners 192 00:12:28.279 --> 00:12:32.879 could be entirely plant based, you know, vegan, or they 193 00:12:32.919 --> 00:12:37.320 could they may be including dairy. Some people are very 194 00:12:37.399 --> 00:12:40.320 very sensitive to dairy because they're not able to digest 195 00:12:40.320 --> 00:12:44.480 the caseine or the lactose in it. But yogurt seems 196 00:12:44.519 --> 00:12:46.840 to be a little bit more easy to digest for 197 00:12:46.919 --> 00:12:50.200 most people. And if that is not your cup of tea, 198 00:12:50.279 --> 00:12:55.080 then there's always so yogurt, which as also confers a 199 00:12:55.120 --> 00:12:58.639 lot of benefits to you and so has all of 200 00:12:58.639 --> 00:13:02.759 the essential immune acids, and it's a great protein for 201 00:13:03.200 --> 00:13:05.759 someone who's entirely plant based. 202 00:13:06.720 --> 00:13:11.679 And some examples of plant fermented foods would be. 203 00:13:11.840 --> 00:13:16.440 What well I personally, I had sauerkraut every day, you know. 204 00:13:16.519 --> 00:13:19.639 I mean just it's part of the when I look 205 00:13:19.639 --> 00:13:22.080 at it as there, I don't look at my food 206 00:13:22.120 --> 00:13:24.799 as Okay, I'm making this recipe. I'm looking at it 207 00:13:24.840 --> 00:13:27.879 in a very formatted way. I'm looking at watches it 208 00:13:27.919 --> 00:13:32.159 that my microbio really wants every single day. It wants diversity. 209 00:13:32.399 --> 00:13:35.000 So I first anchor the protein, you know, and for 210 00:13:35.080 --> 00:13:39.240 me the protein could be tofood tempe at amami or 211 00:13:39.320 --> 00:13:43.440 maybe some lentils whatever, you know that that particular day, 212 00:13:43.960 --> 00:13:49.960 and then I surround with several kinds of greens, chrucipherous veggies, broccoli. 213 00:13:50.320 --> 00:13:54.120 You know, if I did broccoli from Whole Foods one day, 214 00:13:54.120 --> 00:13:56.919 am I do Chinese broccoli another day? Or am I 215 00:13:56.960 --> 00:13:59.960 do broccoli sprouts? Just changing it up a little bit, 216 00:14:00.200 --> 00:14:02.120 because none of us really have the time to sit 217 00:14:02.279 --> 00:14:07.279 and just carve out a recipe every single day. But 218 00:14:07.360 --> 00:14:10.879 if you have a formatted version of beating, then you 219 00:14:10.919 --> 00:14:14.559 don't need a bunch of food rules. I think that's 220 00:14:14.639 --> 00:14:18.360 exhausting if you're trying to trying to find like different 221 00:14:18.519 --> 00:14:22.240 food rules. So anchor your protein surround with fiber and 222 00:14:22.360 --> 00:14:24.840 make sure that you have a good fat, you know, 223 00:14:25.000 --> 00:14:28.200 like apvocado, olive oil, things like that that are really 224 00:14:28.320 --> 00:14:32.639 beneficial to your microups. A lot of studies are showing 225 00:14:32.679 --> 00:14:35.080 that they do much better with these kind of fats 226 00:14:35.200 --> 00:14:38.000 versus saturated fat comes from red meat. 227 00:14:38.399 --> 00:14:40.960 And is this the type of thing that you talk 228 00:14:41.039 --> 00:14:43.759 about in your book. I know you have a book, yeah, 229 00:14:43.799 --> 00:14:46.360 which we are going to be able to give away 230 00:14:46.399 --> 00:14:51.360 to our newsletter subscribers. It's called Flourish from Within, Feed 231 00:14:51.399 --> 00:14:54.360 your Gut for Lifelong Health. Can you tell us a 232 00:14:54.360 --> 00:14:56.759 little bit about what's in that book. 233 00:14:56.840 --> 00:15:00.200 Yeah. I mainly wrote it because my clients were saying, 234 00:15:00.559 --> 00:15:02.399 I need a place where I can get all the 235 00:15:02.440 --> 00:15:07.279 information about the microbiome, maybe have a clearer roadmap of 236 00:15:07.320 --> 00:15:10.120 how I should eat and some recipes to support it. 237 00:15:10.159 --> 00:15:12.919 So I took that very very seriously and I put 238 00:15:12.960 --> 00:15:16.720 it all together. The first ten chapters are really under 239 00:15:17.000 --> 00:15:20.480 for you to understand about the microbirement, very simple labors 240 00:15:20.519 --> 00:15:24.399 in terms. The second section is what I call the 241 00:15:24.440 --> 00:15:27.600 Flourished Diet. It's based on the diets that have been 242 00:15:28.200 --> 00:15:33.120 studied and really well studied, you know, like the Mediterranean 243 00:15:33.240 --> 00:15:36.159 diet or the Mind diet and things like that, and 244 00:15:36.200 --> 00:15:38.559 all of them are one thing that they say. They say, 245 00:15:39.000 --> 00:15:44.519 increase fiber, increase your plant compounds, and decrease saturated fat, 246 00:15:45.000 --> 00:15:52.080 decrease sodium. These are commonalities between all of these different diets. 247 00:15:52.360 --> 00:15:54.559 So that's the reason I came up with anchor your 248 00:15:54.639 --> 00:15:58.919 proteins surround with fiber, because so regardless of what kind 249 00:15:58.960 --> 00:16:04.440 of diet you follow, I've wanted it to work for you, 250 00:16:04.440 --> 00:16:08.000 you know, and regardless of which culture you come from, 251 00:16:08.320 --> 00:16:13.559 we all have fibrous foods in every culture beat Mexican 252 00:16:13.759 --> 00:16:17.399 or Indian or Italian. So the book has recipes from 253 00:16:17.480 --> 00:16:21.879 different cultures, different travels that I've done over the over 254 00:16:21.879 --> 00:16:24.799 the years, and the recipes that I love and that 255 00:16:24.879 --> 00:16:29.679 are high in fiber, low in saturated fact things that 256 00:16:29.799 --> 00:16:34.360 really really do help the microbiome be healthy, because we 257 00:16:34.559 --> 00:16:39.039 want diversity in the microbiome, and that way when we 258 00:16:39.080 --> 00:16:43.600 do travel overseas is something our microbiome is resilient enough 259 00:16:44.639 --> 00:16:47.759 to be able to withstand those changes. Or we take 260 00:16:47.840 --> 00:16:52.120 a round of antibiotics, we're not bombarded with problems because 261 00:16:52.120 --> 00:16:55.200 of that, because we have a resilient microbiome. 262 00:16:55.879 --> 00:16:58.240 Okay, I do have a couple of questions on what 263 00:16:58.279 --> 00:17:01.080 you just said. But since you just mentioned into antibiotics, 264 00:17:01.320 --> 00:17:03.559 any tips for those on antibiotics. 265 00:17:04.039 --> 00:17:07.119 The interesting thing to note is microbs themselves and the 266 00:17:07.160 --> 00:17:11.599 microbiome very valuable. You know, you could you could go 267 00:17:11.640 --> 00:17:15.279 on antibiotics and then within a you know, within a 268 00:17:15.279 --> 00:17:18.119 few weeks if you start feeding them the right kinds 269 00:17:18.119 --> 00:17:21.599 of food, make sure you sleep is good, you stress 270 00:17:21.680 --> 00:17:25.599 is low. Your microbes recover. You know, your microbiome recovers. 271 00:17:25.680 --> 00:17:29.240 So that's that's good news for us. That's fantastic. So 272 00:17:29.279 --> 00:17:34.240 we can go through something like a stressful situation or 273 00:17:34.640 --> 00:17:39.720 out taking like antibiotics and still recover from it. So 274 00:17:39.920 --> 00:17:42.240 we don't need to do anything beyond that. And of 275 00:17:42.279 --> 00:17:45.720 course there are probiotics that you can take. The one 276 00:17:45.759 --> 00:17:50.119 thing about probiotics is it's it's very highly individualized. They 277 00:17:50.200 --> 00:17:54.519 may or may not stick within you as a live microbe, 278 00:17:54.839 --> 00:17:58.039 so some are just transient. When they when you're taking something, 279 00:17:58.400 --> 00:18:01.839 they may be benefit to you, but when you stop 280 00:18:01.880 --> 00:18:05.640 taking it, maybe not. So I always see fee do 281 00:18:05.799 --> 00:18:09.680 microbes it's cheaper and it's long term, rather than taking 282 00:18:09.720 --> 00:18:13.200 a fancy supplement. The one supplement which it's not a 283 00:18:13.240 --> 00:18:17.519 provotic but in east A sacrifices Bullardi. I almost always 284 00:18:17.559 --> 00:18:20.319 never travel without it because you don't know when you're 285 00:18:20.319 --> 00:18:22.920 going to be hit with traveler's diarrhea. So this is 286 00:18:22.960 --> 00:18:25.680 an easy add into your your trap. 287 00:18:26.160 --> 00:18:27.759 What did you say it is called? 288 00:18:28.039 --> 00:18:32.640 It's called sacromices Bullardi. I'll add it to the show 289 00:18:32.680 --> 00:18:36.759 notes if you Okay, Yes, And you know I had 290 00:18:36.759 --> 00:18:39.920 a friend who went in on Morocco and she said, 291 00:18:39.960 --> 00:18:43.440 oh my gosh, that supplement saved me. And I'm not 292 00:18:43.480 --> 00:18:47.720 a big supplement person. I believe food first, diet and lifestyle, 293 00:18:48.119 --> 00:18:51.359 but that's one that I carry with me for me personally. 294 00:18:51.440 --> 00:18:51.640 You know. 295 00:18:51.839 --> 00:18:56.599 Okay, that sounds like a good tip. Okay, So again 296 00:18:56.640 --> 00:18:59.279 for someone with an an antibiotics, sticking to this road 297 00:18:59.359 --> 00:19:02.319 map of where you have your anchor protein and an 298 00:19:02.440 --> 00:19:08.400 array of fibrous foods, that should do the trick. 299 00:19:08.799 --> 00:19:09.240 Yeah. 300 00:19:09.400 --> 00:19:14.279 Does it make a difference whether one eats a vegetable raw, 301 00:19:14.440 --> 00:19:20.160 let's say, in a salad versus cooked vegetables warmed up vegetables. 302 00:19:20.640 --> 00:19:25.079 That's a great question. After from a perspective of microbes. 303 00:19:25.160 --> 00:19:29.279 I haven't seen any study that's come out that specifically 304 00:19:29.759 --> 00:19:34.200 mentions that from a micronutrient perspective, you don't ever want 305 00:19:34.240 --> 00:19:36.759 to overcook your veggies because you're going to lose a 306 00:19:36.759 --> 00:19:40.680 lot of that in the water, right, So I say 307 00:19:40.880 --> 00:19:44.200 just mix it up. You know, not very clear about 308 00:19:44.240 --> 00:19:46.839 the answer. Does it just make sense to say I'll 309 00:19:46.839 --> 00:19:49.200 have a little bit of raw veggies. I mean, from 310 00:19:49.200 --> 00:19:51.799 a blood sugar perspective, it really makes sense to have 311 00:19:51.839 --> 00:19:56.680 a huge salad first, then add, for example, even things 312 00:19:56.759 --> 00:20:01.000 like beans and lentils can of your sugar if you're 313 00:20:01.039 --> 00:20:03.759 not used to it. So if you always start with 314 00:20:04.519 --> 00:20:09.279 some a great big salad and then have some good 315 00:20:09.319 --> 00:20:13.240 protein and then add these things like beings and lentils 316 00:20:13.319 --> 00:20:15.960 that perhaps you're not used to but you want to 317 00:20:15.960 --> 00:20:19.039 give it a try, then your blocky growth tends to 318 00:20:19.039 --> 00:20:21.039 be a little bit more even as well. 319 00:20:21.759 --> 00:20:26.720 Do you have an opinion on commercial lab test kits 320 00:20:26.759 --> 00:20:27.680 for the microbiome? 321 00:20:28.640 --> 00:20:33.799 Yes, I think it's fascinating. It's definitely not a diagnostic test. 322 00:20:34.279 --> 00:20:36.880 It's not going to tell you like a let's say 323 00:20:36.880 --> 00:20:39.039 a blood panel. You know, it's it's not going to 324 00:20:39.079 --> 00:20:42.720 give you information like that. But what I think is 325 00:20:42.839 --> 00:20:47.599 great is the new technology that is available today. It's 326 00:20:47.680 --> 00:20:52.279 whole genome sequencing. You can actually look at your fecal 327 00:20:52.400 --> 00:20:57.359 sample and it's a pretty good representation of your just 328 00:20:57.359 --> 00:20:59.960 still callon what kind of microops are and you just 329 00:21:00.000 --> 00:21:03.200 sto colon. So looking at that fecal sample will give 330 00:21:03.240 --> 00:21:06.640 you a pretty good idea of who's there. So that's 331 00:21:06.759 --> 00:21:10.720 it's from a curiosity perspective. I think it's fantastic, but 332 00:21:11.000 --> 00:21:16.160 it's very iterative. You know, because your microbe microbiome is malleable, 333 00:21:16.279 --> 00:21:18.680 things keep changing. So I would say if you do 334 00:21:18.759 --> 00:21:20.960 want to get a test done, make sure it's whole 335 00:21:21.039 --> 00:21:24.319 genome sequencing, because then you're looking at the DNA of 336 00:21:24.400 --> 00:21:26.480 all of those microbes that are within you. And I 337 00:21:26.519 --> 00:21:28.319 feel like when you test, you need to kind of 338 00:21:28.319 --> 00:21:31.200 follow through and why did you test? If you're testing 339 00:21:31.400 --> 00:21:35.880 just for just information, it's fine, but it's a data point. 340 00:21:36.359 --> 00:21:38.200 What are you going to do if you find out 341 00:21:38.359 --> 00:21:41.359 that you have low diversity, or you don't have the 342 00:21:41.440 --> 00:21:48.720 keystone species, or maybe your protein fermentation is not serving you, 343 00:21:49.200 --> 00:21:52.640 then we can make those changes. So it's a good starting. 344 00:21:52.279 --> 00:21:54.599 Point, but it is a moment in time. 345 00:21:55.079 --> 00:21:58.119 It really depends on who's doing the test right. If 346 00:21:58.160 --> 00:22:03.119 you are say you've been on antibiotics, or you have 347 00:22:03.279 --> 00:22:06.839 our life that is highly highly stressed. You nervous system 348 00:22:06.960 --> 00:22:11.079 is really a little bit jittery, you're not sleeping well. 349 00:22:11.200 --> 00:22:13.559 Sleep is an issue. There's not a lot of plant 350 00:22:13.559 --> 00:22:17.680 based diversity in your diet. Then I don't think we 351 00:22:17.759 --> 00:22:21.319 even need a test. We can start with basics, we 352 00:22:21.480 --> 00:22:25.400 build a foundation, and then when you build that foundation, 353 00:22:25.680 --> 00:22:28.240 then the curiosity is, Okay, I've done all this work. 354 00:22:28.720 --> 00:22:30.960 Do I need a test to see where I am? Yes, 355 00:22:31.039 --> 00:22:36.000 it can totally hold that space for you. But then 356 00:22:36.039 --> 00:22:38.039 on the other end of the thing is if you 357 00:22:38.200 --> 00:22:40.359 have been doing all of this, you've been eating really 358 00:22:40.400 --> 00:22:43.799 well and doing all the things right for your microbio 359 00:22:44.279 --> 00:22:47.400 and you're just curious, like, giving all of this, I'm 360 00:22:47.440 --> 00:22:52.200 wondering where my microbes are. I think it's great to 361 00:22:52.599 --> 00:22:53.960 just get a starting point on that. 362 00:22:54.759 --> 00:22:57.960 So how did our genetics factor in here? 363 00:22:58.920 --> 00:23:02.440 What's good? What I can control is what I do 364 00:23:02.519 --> 00:23:05.720 on top of the genetics, the epigenetics and the nutri genomics. 365 00:23:05.759 --> 00:23:08.480 You know, the nutrition that I put into my body. 366 00:23:08.599 --> 00:23:10.880 How do I take care of my stress, how do 367 00:23:10.960 --> 00:23:14.440 I sleep? All of that really matters so much so 368 00:23:14.559 --> 00:23:17.000 genes are such a small part of it, you know. 369 00:23:17.119 --> 00:23:20.759 I mean anything you speak about today, like cancer, quadi 370 00:23:20.839 --> 00:23:26.119 vascular issues, I think diet and lifestyle play a huge role. 371 00:23:26.559 --> 00:23:29.359 And it's the same thing with microws. You know, maybe 372 00:23:29.400 --> 00:23:32.880 your starting point what you inherited from your mom and 373 00:23:33.599 --> 00:23:37.359 when Yeah, that's it. That's the family hairloom that's passed 374 00:23:37.400 --> 00:23:40.720 on from generations. Right. And let's say that wasn't the 375 00:23:40.759 --> 00:23:44.039 best starting point. Maybe you were a c section baby, 376 00:23:44.400 --> 00:23:46.839 or maybe you were not breastfed. But that's not the 377 00:23:46.960 --> 00:23:49.680 end of the story. You know, there are so many 378 00:23:49.759 --> 00:23:52.240 things that we can do today. I think it becomes 379 00:23:52.279 --> 00:23:55.319 the most important thing for us is treating it as 380 00:23:55.359 --> 00:23:59.799 a family heirloom, feeding and teaching our children how to 381 00:23:59.880 --> 00:24:02.400 eat right for your forever guests. 382 00:24:02.839 --> 00:24:04.799 Well that that seems like a great way to end 383 00:24:04.839 --> 00:24:08.960 the episode. If someone wants to get in touch with you, 384 00:24:09.000 --> 00:24:11.119 where is the best place to do that? 385 00:24:11.880 --> 00:24:15.920 Well Instagram Nine Arms of Wellness. My website is also 386 00:24:16.079 --> 00:24:20.079 nine Arms of Wellness dot com. And the book is 387 00:24:20.119 --> 00:24:22.559 another way to get to know what I do. I 388 00:24:22.720 --> 00:24:27.400 stuff people with a got test because people are curious, 389 00:24:27.559 --> 00:24:31.359 you know, but always remember that it's not the end 390 00:24:31.400 --> 00:24:34.160 of anything, it's the starting point. And then I get 391 00:24:34.160 --> 00:24:38.680 them a protocol to support your not just your gut health, 392 00:24:38.759 --> 00:24:42.960 but the immune health, ther hormonal health. Everything is connected 393 00:24:42.960 --> 00:24:46.240 because it's all about systems biology. You know. We can't 394 00:24:46.240 --> 00:24:49.240 really look at this and separate. Thanks me to connect 395 00:24:49.279 --> 00:24:51.039 the dots, all right. 396 00:24:50.920 --> 00:24:54.599 Well, this has been a very informative episode. I hope 397 00:24:54.640 --> 00:24:57.519 that people learn something about how to take care of 398 00:24:57.559 --> 00:25:00.440 their got microbiome. And thank you very very much for 399 00:25:00.480 --> 00:25:01.200 your time today. 400 00:25:01.599 --> 00:25:03.640 Thank you so much as their dis pleasure. 401 00:25:07.119 --> 00:25:10.319