67. The Gut Healing Secrets You’ve Never Heard Before with Kiran Krishnan

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Welcome to Rooted in Wellness with me, Wellness Advocate and Holistic Nutritionist,
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Mona Sharma.
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Together we will take a journey to discover natural healing practices from imbalance to balance,
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guided by ancient wisdom and modern scientific insights.
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I was raised living summers on an ashram, so I learned early on that food is medicine,
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and your kitchen is your greatest source of health care and prevention.
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After facing two heart surgeries, anxiety and weight challenges, I discovered that just
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because your symptoms are common doesn't mean that they are normal.
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Together with some incredible guests, we will explore the power of our mind, body and
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soul connection, returning to our roots to rediscover our greatest well-being.
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What if your gut isn't just about food, but the foundation of your emotional, hormonal
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and mental well-being?
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In this episode, I sit down with my dear friend, Karen Krishnan, who's a research microbiologist,
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a gut health expert to explore how your microbiome shapes everything from your stress response
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to your energy levels, your mood and your immune system.
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We unpack what most people miss when it comes to healing, your sick gut.
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It's trying to communicate, and when you learn how to listen with breath, with light,
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fiber and nervous system rituals, your entire body begins to recalibrate.
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Karen shares the ground breaking science behind the gut brain connection.
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Life fiber is more powerful than any supplement and how simple daily rhythms can create lasting
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transformation.
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He reminds us that healing doesn't have to be complicated.
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It begins by restoring your relationship to the most ancient intelligence in your body,
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your gut microbiome.
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Karen Krishnan is a research microbiologist and co-founder of microbiome labs.
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He has spent his career studying the gut brain access and helping people shift from symptom
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management to root cause healing.
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Through his work, Karen empowers people to trust their bodies intelligence and embrace
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the daily rituals that create lasting balance.
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He is one of my favorite teachers and I know you're going to love this episode.
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Let's dive in.
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Before we dive into today's episode, I want to take a moment to share something that's
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been a complete game changer in my wellness journey.
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I fit.
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You know how passionate I am about the science behind everything we do for our health?
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From the supplements that we take to the way that we nourish our bodies, well, that same
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level of scientific rigor is exactly what drew me to eye fit.
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This isn't just another fitness app promising quick fixes or trendy workouts that fade away.
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What sets eye fit apart is their unwavering commitment to science-back fitness.
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Every single workout is carefully crafted by world-class trainers and informed by real
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research.
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Whether I'm flowing through a Pilates session in my living room, getting my heart rate
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up with cardio or building strength with weights which I love, I know that each movement,
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each sequence, each recovery period is designed with intention and backed by evidence.
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Some days I need that gentle movement to support my nervous system, other days I'm ready
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to challenge myself with something more intense.
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I fit understand that wellness isn't one size fits all, it's deeply personal.
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As someone who is incredibly selective about the brands that I align myself with, I fit
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has earned my trust through their dedication to combining cutting edge science with accessibility.
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You probably heard me talk about the importance of movement and consistency and that's exactly
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why I love I fit.
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I fit delivers interactive science-backed workouts with world-class trainers for use at home
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in the gym or on the go.
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Whether you're doing cardio, lifting weights or Pilates, every workout adapts to your
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needs and your goals, it's fitness informed by science and made personal.
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Learn more at iFit.com, that's i-f-i-t dot com.
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I'm so excited, as I was saying, one of the first people at the very top of my list
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to come on this podcast, and I feel really blessed to call you a friend, but also one of
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my greatest teachers, you were a great teacher, Geron Krishnan, thank you for being here.
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It's my pleasure, thank you so much for having me.
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This is a really exciting format, I love that we're live, right?
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Because I think, and that there's an energy about being live, I think, that kind of brings
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out the best information, at least in my brain.
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Yeah, surprise.
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Yeah, exactly.
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It's your microbiologist, your gut health engineer, your investor, you do so many things,
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you're an incredible teacher.
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Thank you.
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So great, I just like, I can't emphasize this enough that even as a nutritionist, your
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course with rebel health, rebel health tribe, was probably one of the best that I've taken.
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Oh, that's so awesome.
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Like, I feel like we need to deliver that to nutrition schools, and that's how good it
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was.
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I learned so much from valuable information that I wish I had back then.
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Oh, thank you so much.
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And, you know, the world of the microbiome and how it impacts everything, right, from
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the gut to your immune system, metabolic health, and of course your brain, it's all ever
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evolving.
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You know, and it's in its very nuance in some ways, it's very ascetic for some people
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because right there, these invisible microbes that conduct all of these crazy functions
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that we can't really wrap our head around and how are these microbes affecting us so,
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so much, so profoundly, right, being able to put all that into an understandable package
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as meaningful to someone has been, you know, one of my greatest passions.
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Like, to me, that has been so fulfilling to be able to do, because I found
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early on that I have one talent and really one talent only, and that's taking like complex
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things and making it understandable to people.
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So tangible.
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Absolutely.
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Yeah, I can't sing our dance or anything.
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Yeah, okay.
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Next lifetime.
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Next.
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Hopefully.
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Well, before we get going, we're going to dive into everything about around the gut microbiome.
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This podcast ultimately was founded on my healing journey, but really, how can we merge
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ancient wisdom with modern day medicine, like this actual integrative healthcare that
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we all talk about?
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How can we make that happen?
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So to start, you know, maybe you just share, what are two or three things that help you
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feel rooted in your health and who you are every single day?
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Yeah, absolutely.
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I mean, I think number one is understanding and appreciating my form and functionality,
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right?
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Knowing that there is an amazing complexity to how we function and that we can take it
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for granted, right?
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We can wake up every morning and just go about our business and breathe and eat and drink
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and do what we do, not really realizing or having to pay attention of all the mechanics
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that are happening inside at a thousand times every second to function the way we function,
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right?
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So what really makes me feel rooted is realizing that throughout the day and then sitting
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in that realization and then appreciating the happen stance that has created this amazing
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organism, right?
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And then at some point, making sure I try to do one thing that day to honor the system,
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right?
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Whether it's being grounded or whether it's feeding it the right thing or whether it's
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just resting, whether it's, you know, meditating or humming something, right?
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To activate the vagus nerve, for example, something simple like that that just honors this complex
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system that has taken millions of years of evolution to become as sophisticated as it
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is.
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And yet, it's simple enough for us to just go about our daily day, we don't have to think
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about it, you know?
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Right.
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We throw things down the hatch.
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We expect the body to deal with it.
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Yep.
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And more often than not, it does, right?
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This may be a crazy way to look at it.
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But one of the things I appreciate about that reality showed my 500 pound or 600 pound
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life, right?
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I used to watch that show from time to time, right?
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Because the thing that baffled me about it is the degree of abuse that they put their
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body through.
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Right?
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It's the diet, the lifestyle and all that.
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This human body that can sit here at 175 pounds with great movement and functionality
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and all that can also become 600 pounds and still be functioning in one way or the other,
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right?
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It's mind blowing what our systems allow us to adapt to, not a good thing to have to
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do, but it again underscores the amazing functionality that our body undergoes without
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us having to think about.
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Let's get to the next part is a lot of people when they end up in that 600 pounds have
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done things that they don't realize are uprooting them from recognizing kind of the miracle
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that this is somebody who is so in tune with your body and understanding the mechanics
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of the body.
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Do you notice when you drift, like when you're not in alignment with your form and functionality,
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do you notice when you drift and what are some of those habits that cause you to drift?
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Yeah, absolutely.
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So I notice it in three ways that can shift within a couple of days, right?
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So I spend a lot of my time speaking with people, right?
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Doing interviews like this, I have the privilege of teaching people and so on.
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And so my brain has to function optimally and I'm also really bad at preparing, right?
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So I don't prepare for interviews, I don't like, you know, read up and study things and
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all that.
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I'm just continuously reading material, studying it, understanding it and it just sits
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there, right?
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And depending on what the topic is and oftentimes I don't even know what the topic is that I'm
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sitting down to, I need to pull that information out in a way that makes sense to people and
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I can find myself struggling to find the information and connections if I haven't slept
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enough, right?
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Or if I've eaten too much, that actually has a huge impact.
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So if I, for example, have a really heavy breakfast, that disrupts my brain's functionality
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throughout the early mornings and early afternoon, right?
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Or late morning, early afternoon, if I haven't exercised in a few days, I feel the difference
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like my brain feels sluggish, my body feels sluggish, right?
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My level of energy in sharing the information and pulling the information and thinking about
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all the connections drops down, it gets blunted, I can feel that, right?
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So that's one way in my brain functionality and I count on my brain every single day.
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So today I'm feeling fairly good because I got you good sleep, you know, I had a very
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nice light breakfast.
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The other way is I actually went ahead and got a lot of my kind of buttoned down shirts
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and all that as custom tailored, right?
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Because I have a proportion that's like hard to find stuff off the shelf that fits well,
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right?
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So I got them custom tailored.
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So there's very little forgiveness.
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And if you go a few days and you allow yourself to get too bloated or you know, a little
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soft around the edges, when I put those clothes on, I feel it right away, right?
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That's a good one.
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Yeah.
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And that actually is like, right away, I'm like, oh, no, all right, I got to tighten things
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up here.
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So those are those are two ways that like always are very apparent to me.
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I'm going to be adding custom made clothes into my health hacks that, yeah, one thing a
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week that you wear that's custom, it'll keep you honest.
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That's smart.
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And I love you.
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Thank you for calling that out because I think a lot of us were dealing with so many
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symptoms these days, just living in this modern world.
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And because of that stress, we're so reluctant to associate, oh, it's because I ate too
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much or because I didn't get it next sleep.
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Or I don't want to blame it on the fact that I was up late scrolling last night when
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there's a direct correlation from somebody who understands that.
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So thank you for answering this.
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So I want to dive in, obviously, to gut health.
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And I think we're starting to understand that our gut is so much, there's so much more
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to it than just digesting food and the science that's emerging that I'm fascinated with
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is how it's connected to everything in our body.
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And you know, despite knowing that if we just say all disease begins in the gut, now the
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science that no, the gut, what happens in the gut is directly related to your liver,
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to your hormones, to your heart health, to your brain health.
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And I think that with that encouragement and understanding for people, they may start
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to dream their digestion a little bit differently.
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So maybe to start off with this, I mean, when we think about it being our immune system,
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let's talk about the gut being the root, but how is it the root of disease?
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Yeah.
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How does it make sense for us to understand that all disease begins in the gut?
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Yeah.
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So there's a couple of ways to think about this that makes it understandable, makes it
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relevant, right?
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And also it makes it easier to take action.
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Number one, you know, if you think about basic functionality of most organ systems in
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our body, right, our liver, our gall bladder, brain, heart and so on, those things can degenerate
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over time, cellular function, which of course all those organs are made out of cells, cells
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and their natural production of energy to function the way they function creates a exhaust,
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if you will, super oxides and so on, that eventually damage the cell, right?
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It's no different than your car, the engine and the running of the engine and the generation
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of that energy creates this exhaust and creates heat and all that, that eventually damages
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the car, right?
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This is why engines don't run forever.
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And so every one of the cells that make up all the organ systems in our body are conducting
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respiration, which is the way we produce energy.
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And as a result of respiration are incurring damage.
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If that damage is accelerated and is not curbed and repaired efficiently, then you will,
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you start to progress towards disease, right?
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So your brain can get damage over time.
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That leads to dementia, Alzheimer's, you know, brain fog, things like that, right?
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Your neurological system can get damaged.
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That can lead to things like anxiety, depression, even neurological conditions like Parkinson's,
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your heart and your vessels get damaged over time, cardiovascular disease, right?
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Your liver, your gallbladder, your pancreas, at least a metabolic syndrome.
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And so one key function of the gut in that whole way of thinking is that the gut provides
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all of those systems with the required components to repair on a daily basis, right?
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And the beauty of it is not all of it comes directly from diet, right?
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Some of it does.
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Our amino acids and carbohydrates and polyphenols will come from diet.
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But there's a whole host of nutrients that we need to repair ourselves on a regular basis
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that we cannot get from food that are actually formed and synthesize in our gut, right?
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And as a result of that, we need to have a really optimally functioning gut in order
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to assemble the nutrients that are required to repair our systems.
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A great example of that is uralithins, right?
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So if you think about uralithins as this compound that helps reengineer and repair mitochondria,
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which is the engines of the cell and help turn over dysfunctional mitochondria, create
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new mitochondria so your cells can keep making energy and doing what they do, uralithins
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don't come from our diet.
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Our gut microbes make uralithins for us from fermenting polyphenols, right?
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So that's one perspective is that the gut is the warehouse and the distribution center
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for critical nutrients and the production center of critical nutrients at every cell in
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your body needs to function optimally.
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The second view is when the gut is dysfunctional, it leads to something called chronic low
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grade inflammation.
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It leads to leaky gut.
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You have barrier dysfunction.
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You get endotoxins and other things leaking through.
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That becomes one of the most prevalent sources of chronic low grade inflammation and the
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studies are pretty clear that chronic low grade inflammation is the impetus for a lot of
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chronic diseases, right?
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So then you think about the double whammy here, right?
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So you've got a dysfunctional gut that's not producing the nutrients your body needs to
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repair and regenerate each day.
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On top of that, that dysfunctional gut is allowing too much inflammation.
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That combination becomes an amazing recipe for chronic disease.
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Would you say is that not one of the biggest problems because most doctors aren't trained
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in gut health?
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Because when we talk about, you know, is it the hormones or is it the gut?
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Is it the liver or is it the gut or, you know, doctors aren't trained to look at the
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gut.
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So they're automatically writing prescriptions or just treating something else as kind
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of like a friend's day without looking at the source, right?
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That's exactly right.
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I mean, there's so many examples of that, right?
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If you look at estrogen, for example, you know, estrogen is detoxified through the gut
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and the liver, right?
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And the gut liver connection.
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And if you have too much 16 OH or 40H and you're risking things like estrogen dominance
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with the risk of cancer or estrogen dominance with things like endometriosis and other issues,
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right?
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Those are all related to gut liver dysfunctions.
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It's not the hormones themselves that are problem, right?
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It's the detox, the phase one, phase two, detox, a methylation and the glucoronidase
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that basically neutralizes the estrogen from being reabsorbed.
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All of that is happening in the gut and the liver.
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And as a result, if you don't have a healthy gut and thereby not a healthy liver, you're
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going to end up with estrogen imbalance.
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So it becomes less about the hormones itself and more about how the hormones are managed,
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which is the role of the gut.
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This is so relevant because obviously hormones are in the spotlight right now.
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And I feel like every podcast or every educational seminar needs to come with a gut health
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aspect to it so that the two go hand in hand for people to understand.
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So you mentioned gut damaging habits.
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Here's many of them living in this world, you know, you can see that walking outside
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could be gut damaging depending on where you are.
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So can we talk about maybe some of the most common that you see?
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And then we'll go through maybe some of the things that we can avoid or teach.
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And to frame that, you know, what I like to have people understand is that we are a
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beautiful microbial construct, right?
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We are made up of thousands of species that have to work together to perpetuate the health
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of the whole.
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We have more microbial DNA in our system than human DNA.
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We have more microbial proteins than human proteins.
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We have about the same number of microbial cells as human cells.
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So we are a microbial construct and we've taken this beautiful microbial construct that's
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taken, you know, a few million years to evolve the way we have and put it in an anti-microbial
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world.
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Right?
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Just that understanding alone means that we've created an environment that is anti-human because
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it goes against our foundational setup and function.
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So what does that mean?
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What are we doing?
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Right?
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So number one is our diets.
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Our diets are absolutely horrific.
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If you think about the standard American diet, right?
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The sad diet, where we're talking about highly processed foods, ultra processed foods,
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too many calories, empty calories, especially that are non-nutritive, right?
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We're talking about too much sugar and simple carbohydrates, we're very low amounts of fiber,
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right?
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Fiber intake in North America or certainly in the U.S. is horrific, right?
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So very low levels of fiber, polyphenols, we're getting very low diversity in our diet.
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And when you understand that our microbiome evolved with one of the highest diversities in
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the mammalian kingdom, through our really diverse diet and through our nomadic movement,
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right?
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So if you think about animals that have the most similar types of microbiomes to us, the
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most similar and diversity, it's really the baboons.
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It's not our closest cousins, which are the great apes, right?
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So genetically we're closer to the great apes, but from a microbiome perspective, we're
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closer to baboons.
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And in part because baboons are omnivores, they travel in tribes are up on the trees, but
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they're also down on the ground and the dirt, right?
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So they have a lot of behaviors like humans did, at least our ancestors did.
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And as a result, we gain this massive amount of diversity.
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So our food is killing our microbiome.
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We're not feeding the microbes what they need and what they want.
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Number two is the overuse of antibiotics, right?
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A decade and a half ago, even the CDC estimated that 50% of antibiotic prescriptions are
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written for non-bacterial infections.
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I've talked to lots of doctors about this to understand where this may come from.
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And a lot of it is this issue of urgent care centers, right?
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If someone's feeling sick, right?
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And they go to an urgent care center, the doctor, they might may understand that they're
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dealing with a viral issue, but the person's going to demand that they give them some medicine
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because they feel like they want to do something to get better.
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And doctors often think, well, I guess antibiotics are harmless, so I'll give them antibiotic,
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right?
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So they'll give them a Z pack or something like that for a three day course when they
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don't really need it, right?
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And often it can be overwritten as a precautionary measure.
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And then we have parts of our food that are extremely toxic, like things like glyphosate.
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We did a study, a clinical trial with King's College in London, where we took the commercial
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product roundup, not just the glyphosate active.
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We actually compared it to the glyphosate active, and this is where a lot of misnomers
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happen because you can see studies that show that glyphosate as an active ingredient doesn't
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really harm the microbiome in any significant way, right?
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But when they add the glyphosate to all the adjuvants and all the acids and things like
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that that they put in the commercial product, it dramatically increases the impact, right?
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So we did a head-to-head study on a pristine pediatric microbiome.
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This was in a microbiome system because we couldn't feed it to the child, of course, right?
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And so we took regular active glyphosate without all the adjuvants that are in the commercial
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product.
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The commercial product from a warehouse, you know, from a home store.
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And then we did about the level of exposure that you get in a lot of breakfast cereals
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that's allowed by the EPA, and we did a three-week test to see how much it impacts the microbiome.
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The glyphosate by itself had very marginal impact, but that's not what we're exposed to.
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The commercial product with all the adjuvants and all the bases and all that that are
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in there basically converted that healthy three-year-old microbiome from being pristine to
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looking like somebody within flammatory bowel conditions, right?
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The production of ammonia went through the roof.
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The production of branch chain fatty acids went through the roof.
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The production of short chain fatty acids was our critical plummeted down, diversity,
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strength, pathogens, increase, right?
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We saw all these changes in a relatively short amount of time, and you imagine how ubiquitous
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those chemicals are, right?
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People are using it on their yards and front and back yards and their driveways,
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and then of course it's in the food supply as well.
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And then we've now have the microplastics and all the forever chemicals that come with it.
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And then another underrated impact on your microbiome, another driver of under of impact on your microbiome is stress, right?
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Stress is incredibly potent at dismantling the gut microbiome through a couple of different mechanisms.
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One is, there are a number of opportunistic microbes that have evolved the capability of reading our stress hormone levels,
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because these microbes have learned that when we're stressed hormones are high, our immune system is compromised.
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And as a result, they express their virulence factors when our stress hormone is high.
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That's their best chance for evading the immune system and proliferating, right?
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So when we're experiencing stress, it's like little doses of antibiotics almost into our system, right?
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Creating this environment that's better for pathogens.
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The second mechanism is studies have shown that when you have an activation, fight-of-flight activation in your central nervous system,
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it actually skews the amount of mucin that your body secretes in your intestines.
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The mucin is where all the microbes live, and it can really damage the diversity of your microbiome over time.
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So there's a lot more, but if we just think about those four, those are very prevalent things that people experience regularly.
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Everyone's touched by all of these, right?
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Can we go back to glyphosate just for a second? That's an incredible study.
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And I want to hover on it for a second because one, I wish that there's a glyphosate residue free label that's now starting to come on,
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but it's very few products.
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And two, we're seeing an abundance.
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If we know that glyphosate is predominantly sprayed on oat crops and wheat crops,
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and then we go into the grocery store and everything down the aisle for kids, snacks and foods, right?
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How many oat products are there that aren't glyphosate free?
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So just be mindful.
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I think we need to, you know, it's not to cut it out completely, but just your consumption of it.
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Do you think it's going to be common to test children for glyphosate?
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Yes. As a test to become more accurate and more easily accessible, I think it will be.
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And I think it should go along with normal stool testing and other things that we look at, right?
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Because it is ubiquitous toxin, if you will, and very common in processed foods,
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and kids consume a lot of processed foods, right?
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But mothers are told to eat a lot of oats when they're pregnant, right?
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For lactation and stuff like that.
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00:24:52.360 --> 00:24:57.520
Well, and, you know, the other problem is like, okay, we know that fiber is so important, right?
405
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I'm a big proponent of increasing fiber consumption, right?
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And there's really, really good reason for that.
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But the problem in places like the United States is that somewhere around 80% of all fiber intake comes from wheat.
408
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Yes, right?
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And a lot of that wheat is treated with roundup and herbicides and pesticides.
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And so as people are trying to increase their fiber intake, which is good for them,
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they're also inadvertently increasing their exposure to herbicides and pesticides.
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So then there has to be this really active decision making on like, how else can I get my fiber, right?
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Without simply just going to increasing whole wheat consumption,
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because you may be exposing yourself too much to herbicides and pesticides.
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They're going to spend some time talking about fiber.
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It's something that I'm like mostly passionate about in my practice.
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But let's just move on to the next part about if people start to remove these inflammatory agents from,
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you know, these inputs to their body.
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Can they expect that alone to be enough to support healing the gut?
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Can they see changes within a few days?
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Typically they can.
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00:26:00.160 --> 00:26:03.480
Yes. So when you think about the microbiome,
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so the microbiome is constantly trying to move towards a confirmation of balance and functionality,
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because it's an ecosystem, right?
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Most ecosystems are constantly trying to move to a state of harmony and balance, if you will.
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They increase some of their resistance factors, meaning they compete with each other.
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They create balance as a result of that competition.
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Now that said, I think we want to assist the microbiome as much as we can, right?
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So we want to be very deliberate about our nutrition and what we're feeding the microbiome.
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We also want to utilize things like probiotics and prebiotics that can supplement and add to that repair
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because it's hard to judge where you are in your dysfunction, right?
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It's hard to judge whether or not you're at a state where you go, okay,
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I'm just going to clean things up and it's going to revert back to functionality.
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Or I'm going to need to clean it up and drive functionality, right?
435
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So where are you in that? It's so hard to judge.
436
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So I always help people, the most sensible thing to do is clean things up and drive, right?
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There's no downside to driving, right? So drive.
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So push the ecosystem towards balance and functionality,
439
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utilizing every tool that you have in your bag, assuming you can afford it all,
440
00:27:21.200 --> 00:27:23.280
and a lot of it is very affordable, right?
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Is there talk in the scientific community around antibiotics,
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and how often they're recommended and the disruption to the gut?
443
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Yeah, so you see it in standard like protocols.
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Like you see it in recommendations that come down from governing bodies, right?
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So for example, the American Dermatological Association,
446
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I think, has now reduced some of the criteria needed or sorry,
447
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enhanced the criteria needed to prescribe antibiotics for acne, right?
448
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Because they're recognizing that people are taking three,
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six months worth of broad spectrum antibiotics for pimples, right?
450
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It's like, it's got to be a better way to do things.
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And so they're even seeing now that the guidance documents are going out saying,
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okay, let's be more restrictive. Let's try this, this, and this first,
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and only in certain cases of this type of cystic acne will you prescribe antibiotics
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for this term. So it's getting a little bit better,
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and you can look at the metadata and see that some of the antibiotic use is going down.
456
00:28:19.520 --> 00:28:22.560
You see now in hospitals, and this is a little bit of a throw away,
457
00:28:22.560 --> 00:28:26.320
but it's a good sign that when they give you an antibiotic in the hospital,
458
00:28:26.320 --> 00:28:29.280
they also give you yogurt, right? It's a good sign.
459
00:28:29.280 --> 00:28:32.160
Not that the yogurt they're giving you does anything, right?
460
00:28:32.160 --> 00:28:34.960
But at least that indicates awareness, right?
461
00:28:34.960 --> 00:28:37.440
So I think we're moving in the right direction.
462
00:28:37.440 --> 00:28:42.560
But what I see more often than not are people having the awareness that,
463
00:28:42.560 --> 00:28:45.440
oh my god, I have to take an antibiotic because there are times you need it,
464
00:28:45.520 --> 00:28:49.840
and where it can save lives. And they write to me, and they write in,
465
00:28:49.840 --> 00:28:52.400
and they write to other people that they learn from, and they go,
466
00:28:52.400 --> 00:28:55.680
what do I do to protect my gut when I'm taking this antibiotic?
467
00:28:55.680 --> 00:28:59.280
Right? So I think the awareness and the public sphere is getting better,
468
00:28:59.280 --> 00:29:01.280
and that's where we're really going to make a change, right?
469
00:29:01.280 --> 00:29:05.680
Because it's going to be each individual's own effort to protect their ecosystem.
470
00:29:05.680 --> 00:29:08.960
I ask personally, you've got two kids who are a little bit older than mine.
471
00:29:08.960 --> 00:29:12.320
Growing up, did you ever have to draw the line and kind of,
472
00:29:12.320 --> 00:29:14.400
you know, speak to your wife about trusting the process,
473
00:29:14.400 --> 00:29:16.400
and their body's being resilient to heal themselves,
474
00:29:16.400 --> 00:29:18.080
to not go into antibiotics?
475
00:29:18.080 --> 00:29:21.920
I hope with so many people who, if kids, every time they get near infection,
476
00:29:21.920 --> 00:29:24.160
prescription after prescription after prescription, it's like,
477
00:29:24.960 --> 00:29:26.160
it's too much.
478
00:29:26.160 --> 00:29:29.040
Absolutely. So there are a number of times.
479
00:29:29.040 --> 00:29:32.960
And both my kids were born C section, unfortunately, because they had to be, right?
480
00:29:32.960 --> 00:29:36.720
One, my son was breached and my daughter, you know, they called it the V back,
481
00:29:36.720 --> 00:29:40.160
right? They're going to try to do the vaginal birth for the second child,
482
00:29:40.240 --> 00:29:42.560
but she didn't come out. And so, so they had to do that way.
483
00:29:42.560 --> 00:29:45.760
So they already have a dysfunction to begin with,
484
00:29:45.760 --> 00:29:47.840
because they're not getting the proper inoculum.
485
00:29:47.840 --> 00:29:51.920
Now, we try to overcome some of that with practices that you can do,
486
00:29:51.920 --> 00:29:53.920
that can be really beneficial,
487
00:29:53.920 --> 00:29:58.560
but that makes them more susceptible to things like sinus infections and ear infections.
488
00:29:58.560 --> 00:30:01.840
So there were times when they would start to show temperature,
489
00:30:01.840 --> 00:30:04.240
they would start to show signs of a sinus infection,
490
00:30:04.240 --> 00:30:06.160
or your infection, or throat infection, right?
491
00:30:07.120 --> 00:30:10.960
And the inclination is towards a quick course of antibiotics,
492
00:30:10.960 --> 00:30:14.880
but I would always kind of hold them back to be very sure
493
00:30:14.880 --> 00:30:17.920
that it's a bacterial issue first, right?
494
00:30:17.920 --> 00:30:21.840
And that it's not a viral issue, which oftentimes it is.
495
00:30:21.840 --> 00:30:26.320
Now, a viral issue can mold into a bacterial issue if your body doesn't take care of it.
496
00:30:26.320 --> 00:30:28.560
That's called a secondary infection, right?
497
00:30:28.560 --> 00:30:30.480
And at that point, you may need an antibiotic,
498
00:30:30.480 --> 00:30:32.720
but I think you want to be much more diligent
499
00:30:32.800 --> 00:30:36.160
about understanding whether or not the primary driver
500
00:30:36.160 --> 00:30:38.000
is a viral issue or a bacterial issue.
501
00:30:38.000 --> 00:30:40.480
And doctors can often tell there's some signs, right?
502
00:30:40.480 --> 00:30:42.000
Based on what the mucus looks like,
503
00:30:42.000 --> 00:30:44.960
based on what the ear looks like or the throat looks like.
504
00:30:44.960 --> 00:30:48.080
One area I never messed around with is that if they would strap,
505
00:30:48.080 --> 00:30:49.760
we would hit them with antibiotics, right?
506
00:30:49.760 --> 00:30:52.320
So the moment they complained about a sore throat,
507
00:30:52.320 --> 00:30:54.800
the first thing we would do is go get a strep test.
508
00:30:54.800 --> 00:30:56.800
And if it's strep, you're taking an antibiotic.
509
00:30:56.800 --> 00:31:00.160
If it's not strep, even if it might be a different bacteria,
510
00:31:00.160 --> 00:31:02.480
we might wait it out and do other things.
511
00:31:02.480 --> 00:31:05.040
To try to support their system, to try to clear it.
512
00:31:05.040 --> 00:31:05.840
Thank you.
513
00:31:05.840 --> 00:31:06.480
I wanted to hear that.
514
00:31:06.480 --> 00:31:08.640
I think a lot of people, they go to the doctor's office,
515
00:31:08.640 --> 00:31:10.240
and then it's just, it's fear, right?
516
00:31:10.240 --> 00:31:12.880
And obviously, want to do whatever we can to help our kids.
517
00:31:12.880 --> 00:31:14.800
And yeah, my son was a C-section baby, too.
518
00:31:14.800 --> 00:31:16.880
So I've just been so cautious since he was a little baby,
519
00:31:16.880 --> 00:31:18.480
we were giving him probiotics.
520
00:31:18.480 --> 00:31:19.040
Yeah.
521
00:31:19.040 --> 00:31:20.960
Yeah, just to help with that.
522
00:31:20.960 --> 00:31:22.560
But that also makes me think too,
523
00:31:22.560 --> 00:31:24.960
in terms of, let's talk about
524
00:31:24.960 --> 00:31:26.960
with our children in sanitization,
525
00:31:26.960 --> 00:31:27.280
right?
526
00:31:27.280 --> 00:31:28.320
Kind of like another issues.
527
00:31:28.320 --> 00:31:30.000
When we go into our schools,
528
00:31:30.160 --> 00:31:32.080
there's Chlorox Bleach everywhere.
529
00:31:32.080 --> 00:31:34.080
There are scented fragrances,
530
00:31:34.080 --> 00:31:36.960
and the bathrooms, and those glade plugins, and everything.
531
00:31:36.960 --> 00:31:40.000
Do you see this as a contributor to the rise in allergies
532
00:31:40.000 --> 00:31:41.040
and stuff like that for kids?
533
00:31:41.040 --> 00:31:42.240
Absolutely, right?
534
00:31:42.240 --> 00:31:45.920
Not only is there really good scientific rationale behind that,
535
00:31:45.920 --> 00:31:48.880
the loosely called hygiene hypothesis, right?
536
00:31:48.880 --> 00:31:51.120
But there's some really good data around this, too.
537
00:31:51.120 --> 00:31:53.440
So there was a study called the Finish Aology Study,
538
00:31:53.440 --> 00:31:55.840
and this is in the country of Finland, right?
539
00:31:55.840 --> 00:31:59.040
It's a fascinating study because Finland and other areas
540
00:31:59.040 --> 00:32:02.080
of social medicine, the government becomes really concerned
541
00:32:02.080 --> 00:32:04.240
about trends that are occurring
542
00:32:04.240 --> 00:32:07.120
because the government has a pay for these trends, right?
543
00:32:07.120 --> 00:32:08.800
So they're seeing this massive trend
544
00:32:08.800 --> 00:32:12.560
towards epidemic of allergies and asthma and the kids,
545
00:32:12.560 --> 00:32:15.040
but there is a geographic region of Russia
546
00:32:15.040 --> 00:32:18.400
that's very close to some of the main cities in Finland
547
00:32:18.400 --> 00:32:20.640
that is only about 100 kilometers apart,
548
00:32:20.640 --> 00:32:23.760
and that area of Russia has much lower allergies
549
00:32:23.760 --> 00:32:25.040
and asthma and so on.
550
00:32:25.040 --> 00:32:26.800
And so they took on this study to figure out
551
00:32:26.800 --> 00:32:28.160
what is the difference between them?
552
00:32:28.240 --> 00:32:30.400
So geographically, they're essentially the same,
553
00:32:30.400 --> 00:32:32.240
but are there other behaviors
554
00:32:32.240 --> 00:32:34.800
that are affecting the outcomes of these kids?
555
00:32:34.800 --> 00:32:38.000
And what they were able to see is that in Russia,
556
00:32:38.000 --> 00:32:39.920
they've got the doors and windows open much,
557
00:32:39.920 --> 00:32:42.000
they don't sterilize their surfaces,
558
00:32:42.000 --> 00:32:43.560
the same way they do in Finland, right?
559
00:32:43.560 --> 00:32:46.160
The lemon-centred antimicrobials
560
00:32:46.160 --> 00:32:49.000
that we've been programmed to think is clean,
561
00:32:49.000 --> 00:32:50.440
that's not really clean,
562
00:32:50.440 --> 00:32:52.800
and then they have their doors and windows closed all the time.
563
00:32:52.800 --> 00:32:55.400
It's the same circulating air inside,
564
00:32:55.400 --> 00:32:58.400
but every surface is clean and sanitized.
565
00:32:58.400 --> 00:33:01.200
That they assumed was likely the culprit
566
00:33:01.200 --> 00:33:02.800
for why there's a big difference.
567
00:33:02.800 --> 00:33:04.800
Now then they went one step further
568
00:33:04.800 --> 00:33:06.640
and they said, okay, let's test this, right?
569
00:33:06.640 --> 00:33:09.160
Let's take a handful of daycares in Finland,
570
00:33:09.160 --> 00:33:11.680
of course, given the way they're structured,
571
00:33:11.680 --> 00:33:13.440
daycares provided by the government, right?
572
00:33:13.440 --> 00:33:14.880
So the government can kind of control
573
00:33:14.880 --> 00:33:16.400
what they do in daycare.
574
00:33:16.400 --> 00:33:17.760
They took a handful of daycares
575
00:33:17.760 --> 00:33:19.400
and they created dirt piles
576
00:33:19.400 --> 00:33:21.560
and then they followed kids for a number of years
577
00:33:21.560 --> 00:33:23.880
who were mandated to plane the dirt piles
578
00:33:23.880 --> 00:33:25.080
a few times a week,
579
00:33:25.080 --> 00:33:26.600
versus kids that went to daycares
580
00:33:26.600 --> 00:33:27.840
that didn't play in the dirt piles,
581
00:33:27.840 --> 00:33:29.920
and they found a dramatic shift
582
00:33:29.920 --> 00:33:33.560
in the prevalence of allergies, asthma, and so on, right?
583
00:33:33.560 --> 00:33:36.080
And this occurs through a couple of different mechanisms,
584
00:33:36.080 --> 00:33:37.200
which is really interesting.
585
00:33:37.200 --> 00:33:40.920
Number one is the most sterile your environment is,
586
00:33:40.920 --> 00:33:43.600
the less diversity you have within your microbiome, right?
587
00:33:43.600 --> 00:33:44.960
And this goes back to the idea
588
00:33:44.960 --> 00:33:47.240
that we are microbial construct
589
00:33:47.240 --> 00:33:48.920
and we're in an antimicrobial world.
590
00:33:48.920 --> 00:33:52.440
So if you're killing microbes around you constantly,
591
00:33:52.440 --> 00:33:54.920
you're creating an antimicrobial environment
592
00:33:54.920 --> 00:33:57.200
that you're putting your microbial construct in, right?
593
00:33:57.200 --> 00:33:59.880
It's not cohesive to the way we function.
594
00:33:59.880 --> 00:34:02.760
Number two, exposure to environmental bacteria
595
00:34:02.760 --> 00:34:04.840
is really important for the diversification
596
00:34:04.840 --> 00:34:06.160
of our own microbiomes,
597
00:34:06.160 --> 00:34:09.120
but also for the training of our immune system.
598
00:34:09.120 --> 00:34:10.680
This is called immune tutoring, right?
599
00:34:10.680 --> 00:34:13.040
So our immune system goes a little bit haywire
600
00:34:13.040 --> 00:34:15.680
when it doesn't get adequate exposure
601
00:34:15.680 --> 00:34:17.960
to other microbes and so on.
602
00:34:17.960 --> 00:34:21.000
This is what the immune system trains on all the time, right?
603
00:34:21.000 --> 00:34:22.120
So it doesn't get that training.
604
00:34:22.120 --> 00:34:23.360
It goes a little bit haywire.
605
00:34:23.360 --> 00:34:25.240
It starts attacking things that it shouldn't attack
606
00:34:25.240 --> 00:34:27.760
like ragweed and pollen and so on.
607
00:34:27.760 --> 00:34:31.520
There's another component to this called the atopic march.
608
00:34:31.520 --> 00:34:32.880
And this is really interesting
609
00:34:32.880 --> 00:34:36.080
because it correlates with eczema in kits, right?
610
00:34:36.080 --> 00:34:39.560
So eczema is another epidemic that's occurring in kits, right?
611
00:34:39.560 --> 00:34:40.880
You see it all the time.
612
00:34:40.880 --> 00:34:43.600
I'm sure in the clients that you work with,
613
00:34:43.600 --> 00:34:45.600
eczema is directly related
614
00:34:45.600 --> 00:34:48.760
to the formation of allergies and eczema.
615
00:34:48.760 --> 00:34:50.840
If a child has eczema,
616
00:34:50.840 --> 00:34:53.960
they have eight times higher risk of developing
617
00:34:53.960 --> 00:34:57.560
food allergies, environmental allergies, and eczema.
618
00:34:57.560 --> 00:34:59.400
So then the question is, why is that?
619
00:34:59.400 --> 00:35:01.560
Okay, so our skin microbiome
620
00:35:01.560 --> 00:35:02.920
is really, really important
621
00:35:02.920 --> 00:35:05.400
for maintaining the barrier function of our skin.
622
00:35:05.400 --> 00:35:06.600
Our kids are being born,
623
00:35:06.600 --> 00:35:08.720
especially if they're born C-section,
624
00:35:08.720 --> 00:35:11.080
they're overbade, they're over sterilized, right?
625
00:35:11.080 --> 00:35:12.440
They're environments of sterilized,
626
00:35:12.440 --> 00:35:14.680
so they're not getting a lot of microbial contact
627
00:35:14.680 --> 00:35:17.720
on their skin and we're constantly cleaning everything
628
00:35:17.720 --> 00:35:20.520
around them, we're cleaning our hands before we touch them,
629
00:35:20.520 --> 00:35:21.360
and so on.
630
00:35:21.360 --> 00:35:24.240
And as a result, our skin is not developing
631
00:35:24.240 --> 00:35:26.960
the way it should in terms of its dermal function.
632
00:35:26.960 --> 00:35:29.160
And thereby, it's increasing
633
00:35:29.160 --> 00:35:31.960
the aberrant responses on their skin
634
00:35:31.960 --> 00:35:34.120
so the skin's getting drier, thinner,
635
00:35:34.120 --> 00:35:36.160
and having barrier issues, right?
636
00:35:36.160 --> 00:35:39.400
So that's directly an impact on dysbiosis
637
00:35:39.400 --> 00:35:40.880
of the skin microbiome.
638
00:35:40.880 --> 00:35:44.240
Now, because the skin barrier is dysfunctioning,
639
00:35:44.240 --> 00:35:47.040
environmental and food-born antigens,
640
00:35:47.040 --> 00:35:49.760
and antigen is anything that can trigger an immune response,
641
00:35:49.760 --> 00:35:51.880
are penetrating through the skin
642
00:35:51.880 --> 00:35:54.440
and entering into circulation through the skin,
643
00:35:54.440 --> 00:35:57.040
which is a very unusual route.
644
00:35:57.040 --> 00:35:59.360
It's supposed to go through the oral route, right?
645
00:35:59.360 --> 00:36:02.120
And in the gut, we have all of these sampling sites
646
00:36:02.120 --> 00:36:04.600
that allow our immune system to learn
647
00:36:04.600 --> 00:36:06.000
not to attack these things,
648
00:36:06.000 --> 00:36:07.400
but when they go through the skin,
649
00:36:07.400 --> 00:36:09.920
it elicits a whole other type of immune response
650
00:36:09.920 --> 00:36:14.000
that causes a very inflammatory allergic type of response.
651
00:36:14.000 --> 00:36:15.920
So kids are walking through the world
652
00:36:15.920 --> 00:36:18.000
with barrier dysfunction of the skin.
653
00:36:18.000 --> 00:36:18.840
Expose evidence.
654
00:36:18.840 --> 00:36:22.240
Expose to everything, food-born pathogens,
655
00:36:22.240 --> 00:36:24.920
ragweed, pollen, everything's going to this skin
656
00:36:24.920 --> 00:36:26.320
instead of their oral cavity,
657
00:36:26.320 --> 00:36:29.280
and your immune system is overreacting to everything.
658
00:36:29.280 --> 00:36:32.480
So we are creating an epidemic of allergies
659
00:36:32.480 --> 00:36:34.880
as immune dysfunctions and so on,
660
00:36:34.880 --> 00:36:36.880
and it's through the mismanagement
661
00:36:36.880 --> 00:36:38.320
of our microbial ecosystem,
662
00:36:38.320 --> 00:36:42.880
both on our bodies in our gut and around ourselves as well.
663
00:36:42.880 --> 00:36:45.120
Yeah, I'm thinking about gosh, everything
664
00:36:45.120 --> 00:36:46.080
that they're exposed to.
665
00:36:46.080 --> 00:36:48.000
Often we can't control a lot of things
666
00:36:48.000 --> 00:36:49.600
that happen outside of our house,
667
00:36:49.600 --> 00:36:52.280
but when I work here with my clients, we do an audit.
668
00:36:52.280 --> 00:36:54.800
And I throw out all of the chloroxes
669
00:36:54.800 --> 00:36:57.360
and the Mr. Cleans and the disinfectants.
670
00:36:57.360 --> 00:36:59.000
I often say, if you want to keep something like that,
671
00:36:59.000 --> 00:37:02.400
and keep it for your toilet or something, right?
672
00:37:02.400 --> 00:37:04.760
Right? You can make everything.
673
00:37:04.760 --> 00:37:07.760
Easy home made cleaners that are safe and effective.
674
00:37:07.760 --> 00:37:09.800
There's also so many other clean brands.
675
00:37:09.800 --> 00:37:10.760
Do you have a dog?
676
00:37:10.760 --> 00:37:12.880
I do. We always have them.
677
00:37:12.880 --> 00:37:14.080
Yeah, it's funny.
678
00:37:14.080 --> 00:37:16.560
Just mentioning just the exposure, right?
679
00:37:16.560 --> 00:37:18.880
An understanding, we're going to consider getting a dog now.
680
00:37:18.880 --> 00:37:20.400
Yeah, and the studies around that, right?
681
00:37:20.400 --> 00:37:22.920
So households that have dogs have kids
682
00:37:22.920 --> 00:37:24.880
with lower incidence rate of allergies
683
00:37:24.880 --> 00:37:26.600
and viral infections.
684
00:37:26.600 --> 00:37:28.960
And suddenly they came out in early 2020,
685
00:37:28.960 --> 00:37:31.040
which I coincided with the pandemic
686
00:37:31.040 --> 00:37:33.880
in a massive amount of adoption of dogs, which is great,
687
00:37:33.880 --> 00:37:35.640
was they showed that if you brought a dog
688
00:37:35.640 --> 00:37:38.080
into your household, it actually expanded your health span
689
00:37:38.080 --> 00:37:39.000
and lifespan.
690
00:37:39.000 --> 00:37:42.080
There may be some oxytocin and emotional components
691
00:37:42.080 --> 00:37:44.720
to that, but it's also the level of exposure you get
692
00:37:44.720 --> 00:37:47.240
and the healthier your microbiome is as a result of it.
693
00:37:47.240 --> 00:37:49.200
So yeah, dogs are wonderful that way.
694
00:37:49.200 --> 00:37:51.280
All right, we haven't gotten to a protocol,
695
00:37:51.280 --> 00:37:54.480
but you can buy a dog, get a dog, new family member,
696
00:37:54.480 --> 00:37:56.600
clean up your inside, inside of the house
697
00:37:56.600 --> 00:37:59.560
with homemade cleaners, be mindful of glyphosate,
698
00:37:59.560 --> 00:38:02.120
looking for glyphosate in all of your products.
699
00:38:02.120 --> 00:38:04.320
My gosh, and then the next one is stress.
700
00:38:04.320 --> 00:38:05.720
Stress, manage stress.
701
00:38:05.720 --> 00:38:07.160
Two other things I would add to that, right?
702
00:38:07.160 --> 00:38:11.120
So we don't want to underestimate the power of managing stress.
703
00:38:11.120 --> 00:38:14.320
And it sounds kind of fru-fruits like mindfulness work,
704
00:38:14.320 --> 00:38:19.000
meditation, you know, there is real prevalent biochemistry
705
00:38:19.000 --> 00:38:21.600
there as to why that is so powerful.
706
00:38:21.600 --> 00:38:25.000
In fact, there was a like a perspective study written up
707
00:38:25.000 --> 00:38:27.720
as a analysis of a number of studies around this
708
00:38:27.720 --> 00:38:30.760
in the frontiers of immunology in 2015,
709
00:38:30.760 --> 00:38:35.840
where the authors concluded that stress-induced gut dysbiosis
710
00:38:35.840 --> 00:38:37.880
was a number one cause of mortality
711
00:38:37.880 --> 00:38:39.760
and morbidity worldwide, right?
712
00:38:39.760 --> 00:38:43.120
They showed how stress-induced changes to the gut
713
00:38:43.120 --> 00:38:47.000
and the resulting leaky gut and the resulting endotoxemia
714
00:38:47.000 --> 00:38:50.080
or chronic low-grade inflammation was at the root
715
00:38:50.080 --> 00:38:52.920
of the vast majority of chronic illnesses, right?
716
00:38:52.920 --> 00:38:56.640
Really well written rationale referencing lots of studies
717
00:38:56.640 --> 00:38:57.560
on the topic.
718
00:38:57.560 --> 00:38:59.800
And so we cannot underestimate stress.
719
00:38:59.800 --> 00:39:01.000
And then I would add two more things.
720
00:39:01.000 --> 00:39:03.200
Number one is actually three more things
721
00:39:03.200 --> 00:39:04.600
in terms of your microbiome.
722
00:39:04.600 --> 00:39:07.040
One is diversifying your diet, right?
723
00:39:07.040 --> 00:39:09.480
So we want to eat a whole food diverse diet.
724
00:39:09.480 --> 00:39:11.440
Number two is getting outside
725
00:39:11.440 --> 00:39:13.880
so getting engaged with the natural environment.
726
00:39:13.880 --> 00:39:15.960
You know, you're fortunate to be on the west coast
727
00:39:15.960 --> 00:39:17.840
or going to the beach and going to canyons
728
00:39:17.840 --> 00:39:19.520
and walking through those areas
729
00:39:19.520 --> 00:39:20.680
where I live in the Midwest.
730
00:39:20.680 --> 00:39:22.560
We have a lot of forest preserves and all that.
731
00:39:22.560 --> 00:39:24.840
So we walk through, we kick up the dirt,
732
00:39:24.840 --> 00:39:27.080
we sit down on the ground and eat stuff, right?
733
00:39:27.080 --> 00:39:29.840
So you want to get engaged with nature as much as you can.
734
00:39:29.840 --> 00:39:32.280
And then the third thing is exercise,
735
00:39:32.280 --> 00:39:33.880
actual resistance training.
736
00:39:33.880 --> 00:39:36.520
And a lot of people don't realize this
737
00:39:36.520 --> 00:39:39.200
at resistance training when you contract your muscles
738
00:39:39.200 --> 00:39:40.360
against your resistance.
739
00:39:40.360 --> 00:39:43.360
It releases a set of chemicals called myocons.
740
00:39:43.360 --> 00:39:45.480
These myocons actually have a profound effect
741
00:39:45.480 --> 00:39:46.800
on your gut health, right?
742
00:39:46.800 --> 00:39:49.480
So lifting some weights can be very therapeutic
743
00:39:49.480 --> 00:39:50.920
and beneficial for your gut.
744
00:39:50.920 --> 00:39:52.280
Do you and your wife have a ritual at home
745
00:39:52.280 --> 00:39:54.320
as a family and how you start the day?
746
00:39:54.320 --> 00:39:55.480
I wish we did.
747
00:39:55.480 --> 00:39:57.080
Yeah, kids are a little older so.
748
00:39:57.080 --> 00:39:58.760
They are, they are.
749
00:39:58.760 --> 00:40:00.680
We used to, we're, you know,
750
00:40:00.680 --> 00:40:02.840
and part of the difficulty around that
751
00:40:02.840 --> 00:40:04.200
for me is my travel.
752
00:40:04.200 --> 00:40:05.760
I travel so much, right?
753
00:40:05.840 --> 00:40:08.720
So we try to have individualistic rituals
754
00:40:08.720 --> 00:40:11.040
and we try to avoid certain things, right?
755
00:40:11.040 --> 00:40:13.280
So for example, I work on this a lot too
756
00:40:13.280 --> 00:40:16.840
and I know my wife does some, and our kids don't have the option
757
00:40:16.840 --> 00:40:18.720
because they don't keep their phones with them in the room.
758
00:40:18.720 --> 00:40:21.720
But when I wake up, I resist looking at my phone
759
00:40:21.720 --> 00:40:23.120
as the first thing, right?
760
00:40:23.120 --> 00:40:26.200
We specifically got automatic curtains in the bedroom
761
00:40:26.200 --> 00:40:28.120
because I wanted to be able to push a button
762
00:40:28.120 --> 00:40:30.120
and then the light comes in, right?
763
00:40:30.120 --> 00:40:32.200
And I've been really working on some deep guy
764
00:40:32.200 --> 00:40:35.440
formatic breathing early, like the first thing that I do.
765
00:40:35.440 --> 00:40:37.680
So open up the curtains, light comes in,
766
00:40:37.680 --> 00:40:41.640
I sit up in my bed and I try to do some deep breathing exercises.
767
00:40:41.640 --> 00:40:43.400
That has been really powerful to me.
768
00:40:43.400 --> 00:40:45.840
And then, you know, put on my slippers,
769
00:40:45.840 --> 00:40:49.480
throw on the robe and I'm humming all the way to the bathroom, right?
770
00:40:49.480 --> 00:40:51.560
So humming is really important
771
00:40:51.560 --> 00:40:53.680
because it activates a vagus nerve
772
00:40:53.680 --> 00:40:55.360
and that is really beneficial for the gut
773
00:40:55.360 --> 00:40:56.720
and the gut brain access.
774
00:40:56.720 --> 00:40:59.680
So I'm humming a tune and kind of singing something, right?
775
00:40:59.680 --> 00:41:01.080
Nobody can hear me, which is good
776
00:41:01.080 --> 00:41:03.920
because remember, I have no talents in that space.
777
00:41:04.400 --> 00:41:06.720
And then you get to the sink and I splash my face
778
00:41:06.720 --> 00:41:09.720
with some cold water that also activates a vagus nerve.
779
00:41:09.720 --> 00:41:12.840
That, for me, does a lot in the morning, you know,
780
00:41:12.840 --> 00:41:14.280
and that really helps.
781
00:41:14.280 --> 00:41:15.240
These are great tips.
782
00:41:15.240 --> 00:41:16.880
I'm trying to think it's just like easy hacks
783
00:41:16.880 --> 00:41:18.440
that we can incorporate every day
784
00:41:18.440 --> 00:41:20.520
that don't even involve having to eat something
785
00:41:20.520 --> 00:41:22.000
or take a supplement.
786
00:41:22.000 --> 00:41:23.520
What about red light therapy?
787
00:41:23.520 --> 00:41:24.360
I'm going into the sun.
788
00:41:24.360 --> 00:41:25.480
This is something I'm trying to get my kids
789
00:41:25.480 --> 00:41:26.440
before they do anything else.
790
00:41:26.440 --> 00:41:29.160
Just come with me outside barefoot
791
00:41:29.160 --> 00:41:30.760
and just look up towards the sky.
792
00:41:30.760 --> 00:41:31.960
Any sides behind that?
793
00:41:32.000 --> 00:41:32.840
Yeah, absolutely.
794
00:41:32.840 --> 00:41:35.160
I mean, there's connection to,
795
00:41:35.160 --> 00:41:37.800
from the optic nerve to your brain, right?
796
00:41:37.800 --> 00:41:39.080
And then brain to the gut.
797
00:41:39.080 --> 00:41:40.920
So your central nervous system and your gut,
798
00:41:40.920 --> 00:41:42.560
which is the interrac nerve system,
799
00:41:42.560 --> 00:41:44.560
that's a neurological system surrounding your gut,
800
00:41:44.560 --> 00:41:46.000
are intimately connected.
801
00:41:46.000 --> 00:41:48.280
And your gut is also a diurnal system,
802
00:41:48.280 --> 00:41:50.600
meaning it works off of the same 24-hour
803
00:41:50.600 --> 00:41:52.320
circadian rhythm and clock.
804
00:41:52.320 --> 00:41:55.640
And so your gut is constantly looking for signals
805
00:41:55.640 --> 00:41:57.440
to figure out what time of day it is
806
00:41:57.440 --> 00:41:59.360
because it's quite dark inside there, right?
807
00:41:59.360 --> 00:42:00.800
So it's looking near brain.
808
00:42:00.800 --> 00:42:03.280
This is why blue light exposure in the night
809
00:42:03.280 --> 00:42:06.040
can disrupt your gut because your brain
810
00:42:06.040 --> 00:42:08.720
is signaling to your gut that it's not nighttime yet.
811
00:42:08.720 --> 00:42:12.240
Don't go into the reparative housekeeping mode, right?
812
00:42:12.240 --> 00:42:14.480
Where your gut goes into repairing itself,
813
00:42:14.480 --> 00:42:17.560
repairing the lining, detoxifying the body, and so on.
814
00:42:17.560 --> 00:42:20.920
And so we want that light exposure at the right time
815
00:42:20.920 --> 00:42:24.240
so that early morning light exposure to sunlight
816
00:42:24.240 --> 00:42:27.400
does wake up your gut as well and goes, all right, wake up.
817
00:42:27.400 --> 00:42:29.560
We gotta now start getting ready for food
818
00:42:29.600 --> 00:42:32.080
that may be coming in, drinks that may be coming in,
819
00:42:32.080 --> 00:42:34.120
upregulating immune response, right?
820
00:42:34.120 --> 00:42:37.000
Shut down some of the housekeeping mechanisms
821
00:42:37.000 --> 00:42:39.800
that we're going on and let's get ready for the day, right?
822
00:42:39.800 --> 00:42:43.840
Cause and different microbes take over at that point, right?
823
00:42:43.840 --> 00:42:46.520
So it's a very dynamic signal, but it's system,
824
00:42:46.520 --> 00:42:49.640
but it's looking for signals from the central nervous system.
825
00:42:49.640 --> 00:42:51.400
I think this is one of those ancient rituals
826
00:42:51.400 --> 00:42:53.920
also along with humming, sun citations, right?
827
00:42:53.920 --> 00:42:56.320
So you know the scar, it was all designed to take
828
00:42:56.320 --> 00:42:58.280
in the energy of the sun to be looking at sunlight
829
00:42:58.320 --> 00:43:00.600
to take that into our bodies to wake up our bodies.
830
00:43:00.600 --> 00:43:03.800
Yep, and the movements associated with that are really awesome
831
00:43:03.800 --> 00:43:06.480
because they open up the back and the hips and all that.
832
00:43:06.480 --> 00:43:08.280
Right, if you imagine you've been in this supine
833
00:43:08.280 --> 00:43:10.600
laid down position this whole all night, right?
834
00:43:10.600 --> 00:43:13.760
Hopefully for seven, eight hours, you need to get the things
835
00:43:13.760 --> 00:43:15.960
moving, you need to get your joints moving and all that.
836
00:43:15.960 --> 00:43:18.080
So yes, sun salutations are fantastic.
837
00:43:18.080 --> 00:43:19.960
So many people rely on coffee for a bowel movement
838
00:43:19.960 --> 00:43:21.040
to a sun citation.
839
00:43:21.040 --> 00:43:23.760
Yeah, exactly, right, absolutely.
840
00:43:23.760 --> 00:43:25.320
So would you say that the gut then, you know,
841
00:43:25.320 --> 00:43:27.600
you're talking about this communication system,
842
00:43:27.600 --> 00:43:30.560
is there enough intelligence in the gut to understand
843
00:43:30.560 --> 00:43:32.960
when we're, you know, dealing with daily stress
844
00:43:32.960 --> 00:43:37.480
versus the dangerous chronic daily consistent stress?
845
00:43:37.480 --> 00:43:38.920
Just turn on and off, you know?
846
00:43:38.920 --> 00:43:41.880
Yeah, like the stress that we really need to respond
847
00:43:41.880 --> 00:43:43.760
to biochemically, right?
848
00:43:43.760 --> 00:43:47.200
That is one of the most profound things
849
00:43:47.200 --> 00:43:50.320
that has become dismantled in a modern society, right?
850
00:43:50.320 --> 00:43:52.320
Because the fight of flight response
851
00:43:52.320 --> 00:43:55.040
and stress response is a very important evolutionary thing.
852
00:43:55.040 --> 00:43:57.840
It's protected us throughout the course of human evolution
853
00:43:57.840 --> 00:44:00.080
because it alerts us to danger.
854
00:44:00.080 --> 00:44:01.800
And it's a learning system, right?
855
00:44:01.800 --> 00:44:05.160
So for example, if you're walking out in the tall grasses
856
00:44:05.160 --> 00:44:06.840
and you see kind of a shiny object
857
00:44:06.840 --> 00:44:08.280
that looks like a sharp tooth
858
00:44:08.280 --> 00:44:09.400
and you don't respond to it
859
00:44:09.400 --> 00:44:11.280
and that thing jumps out and bites you,
860
00:44:11.280 --> 00:44:13.760
then the next time your brain remembers that, right?
861
00:44:13.760 --> 00:44:15.960
And it causes you to fight or flight
862
00:44:15.960 --> 00:44:18.160
in response to that stimuli.
863
00:44:18.160 --> 00:44:20.800
Your gut, its role in all of this
864
00:44:20.800 --> 00:44:23.240
is to reset the system, right?
865
00:44:23.240 --> 00:44:25.840
So your brain takes over
866
00:44:25.840 --> 00:44:30.080
when you have a stimulus that indicates danger,
867
00:44:30.080 --> 00:44:33.440
but it's your gut that turns off that signal, right?
868
00:44:33.440 --> 00:44:36.000
And so what tends to happen in the modern world
869
00:44:36.000 --> 00:44:39.040
is that our brain being overstimulated
870
00:44:39.040 --> 00:44:42.240
and responding to virtually every single we see
871
00:44:42.240 --> 00:44:44.240
triggers the fight of flight response
872
00:44:44.240 --> 00:44:47.520
and because our guts dismantle, we can't turn it off, right?
873
00:44:47.520 --> 00:44:51.200
So, and I think a lot of people can probably associate
874
00:44:51.200 --> 00:44:53.320
with this is, you know, you're rushed in the morning,
875
00:44:53.320 --> 00:44:54.800
you're trying to get ready for things,
876
00:44:54.800 --> 00:44:56.920
you're already stressed and worked up, right?
877
00:44:56.920 --> 00:44:58.880
You get in your car, you're driving to work
878
00:44:58.880 --> 00:45:00.600
and then let's say somebody cuts you off,
879
00:45:00.600 --> 00:45:03.360
your tolerance level for dealing with that simple thing
880
00:45:03.360 --> 00:45:04.960
is really love, right?
881
00:45:04.960 --> 00:45:06.800
So you might yell at them through your windshield
882
00:45:06.800 --> 00:45:09.320
and honk and do that,
883
00:45:09.320 --> 00:45:12.440
but the feeling, the rush of adrenaline and all that
884
00:45:12.440 --> 00:45:16.800
that you have from that one small, non-dangerous interaction
885
00:45:16.800 --> 00:45:19.240
will last for hours, right?
886
00:45:19.240 --> 00:45:21.200
And you get to work at that point
887
00:45:21.200 --> 00:45:24.280
and your tolerance level is even lower, right?
888
00:45:24.280 --> 00:45:26.320
And the ability to focus on the work
889
00:45:26.320 --> 00:45:28.680
and the tasks at hand is even harder.
890
00:45:28.680 --> 00:45:30.880
The reason for that is because we're now
891
00:45:30.880 --> 00:45:32.360
in the fight of flight response, right?
892
00:45:32.360 --> 00:45:34.720
So the brain has recognized a danger,
893
00:45:34.720 --> 00:45:37.640
whether it's, you know, in the email you got in the morning
894
00:45:37.640 --> 00:45:41.080
or being late or whatever the superficial thing is
895
00:45:41.080 --> 00:45:44.160
because we no longer constantly face true life
896
00:45:44.160 --> 00:45:45.200
or death danger, right?
897
00:45:45.200 --> 00:45:47.200
But we still have the system in place.
898
00:45:47.200 --> 00:45:48.880
And so your brain recognizes this stuff,
899
00:45:48.880 --> 00:45:50.600
you've programmed yourself to feel stressed
900
00:45:50.600 --> 00:45:53.800
about these things and so you recognize it as a problem.
901
00:45:53.800 --> 00:45:56.240
And so your brain kicks on the fight of flight response.
902
00:45:56.240 --> 00:45:58.800
Now the way the brain kicks on the fight of flight response
903
00:45:58.800 --> 00:46:01.480
is by activating the immune system
904
00:46:01.480 --> 00:46:03.600
to recruit inflammatory mediators
905
00:46:03.600 --> 00:46:04.920
to the central nervous system
906
00:46:04.920 --> 00:46:07.000
and to your heart and your muscles, right?
907
00:46:07.000 --> 00:46:09.400
What your brain is trying to do is go,
908
00:46:09.400 --> 00:46:11.320
nothing else matters at this point.
909
00:46:11.320 --> 00:46:13.360
We just got to get blood to the brain
910
00:46:13.360 --> 00:46:14.960
so we can be visually acute.
911
00:46:14.960 --> 00:46:16.840
Your brain can function, you can be alert
912
00:46:16.840 --> 00:46:19.400
so you can hear things well, get blood to the heart
913
00:46:19.400 --> 00:46:22.400
so your heart can pump faster, get blood to the muscles
914
00:46:22.400 --> 00:46:24.560
so your muscles can respond, right?
915
00:46:24.560 --> 00:46:27.200
And nothing else should work well.
916
00:46:27.200 --> 00:46:30.200
So forget digestion, forget your immune system,
917
00:46:30.200 --> 00:46:32.520
forget repair, forget all of that stuff, right?
918
00:46:32.520 --> 00:46:34.280
None of that matters because we're in a life
919
00:46:34.280 --> 00:46:35.360
of that situation.
920
00:46:35.360 --> 00:46:37.360
Mind you, in the modern day, it's a tweet
921
00:46:37.360 --> 00:46:39.440
or it's a, you know, a comment, right?
922
00:46:39.440 --> 00:46:40.640
Social media, an email.
923
00:46:40.640 --> 00:46:41.440
Email, right?
924
00:46:41.440 --> 00:46:44.040
Or comment somebody said, or just being late, right?
925
00:46:44.040 --> 00:46:45.160
So those kind of things.
926
00:46:45.160 --> 00:46:47.680
So now your brain is going into this fight-of-fight response.
927
00:46:47.680 --> 00:46:51.160
Your brain is inflamed, your heart is inflamed,
928
00:46:51.160 --> 00:46:52.920
your muscles are inflamed.
929
00:46:52.920 --> 00:46:55.360
The rest of your systems aren't functioning properly
930
00:46:55.360 --> 00:46:57.520
because they've been deprioritized.
931
00:46:57.520 --> 00:47:00.840
The evolutionary system allows you to be in that state
932
00:47:00.840 --> 00:47:03.600
for a few minutes to deal with the life-threatening issue
933
00:47:03.600 --> 00:47:06.000
and then come back down from it, right?
934
00:47:06.000 --> 00:47:09.200
The way you come back down from it is cortisol assurging, right?
935
00:47:09.200 --> 00:47:12.760
Your brain triggers the HPA axis, so cortisol assurging.
936
00:47:12.760 --> 00:47:16.320
Cortisol is driving a lot of this fight-of-flight response.
937
00:47:16.320 --> 00:47:19.320
Now what tends to happen is a portion of that cortisol
938
00:47:19.320 --> 00:47:20.920
also goes into your gut.
939
00:47:20.920 --> 00:47:23.640
The reason it goes into your gut is because there are microbes
940
00:47:23.640 --> 00:47:26.160
in your gut that metabolize a cortisol
941
00:47:26.160 --> 00:47:29.680
and the cortisol, the metabolic byproducts go to your kidneys
942
00:47:29.680 --> 00:47:31.760
and it turns on sodium potassium pumps
943
00:47:31.760 --> 00:47:34.280
to drive more fluid into your circulation.
944
00:47:34.280 --> 00:47:36.240
That's to increase your blood pressure.
945
00:47:36.240 --> 00:47:39.080
So you get even more blood perfusing through everything, right?
946
00:47:39.080 --> 00:47:41.560
This is why chronic stress increases blood pressure
947
00:47:41.560 --> 00:47:43.000
and creates hypertension.
948
00:47:43.000 --> 00:47:45.880
So as the cortisol is dumping into your gut,
949
00:47:45.880 --> 00:47:48.320
your gut is trying to mediate it by sending some of it
950
00:47:48.320 --> 00:47:51.480
to your kidneys, but it's also starting to increase
951
00:47:51.480 --> 00:47:54.160
the expression of glucocorticoid receptors,
952
00:47:54.160 --> 00:47:56.760
which start to bind up the cortisol, right?
953
00:47:56.760 --> 00:47:58.960
And as a result, it binds up the cortisol,
954
00:47:58.960 --> 00:48:01.000
it activates the liver to start binding up
955
00:48:01.000 --> 00:48:04.400
and metabolizing cortisol to bring down the cortisol
956
00:48:04.400 --> 00:48:06.360
from your system so you can go back
957
00:48:06.360 --> 00:48:08.960
to the rest and digest the parasympathetic, right?
958
00:48:08.960 --> 00:48:10.240
That's what's supposed to happen.
959
00:48:10.240 --> 00:48:11.920
But if your gut is dysfunctional,
960
00:48:11.920 --> 00:48:13.760
here's what happens instead.
961
00:48:13.760 --> 00:48:16.560
This is where things get really dismantling.
962
00:48:16.560 --> 00:48:18.200
You go through the fight-of-flight response,
963
00:48:18.200 --> 00:48:21.200
cortisol is increasing, cortisol gets dumped in the gut,
964
00:48:21.200 --> 00:48:22.560
some of it's being metabolized,
965
00:48:22.560 --> 00:48:25.320
sending to the kidneys, blood pressure is going up,
966
00:48:25.320 --> 00:48:27.160
and the remaining cortisol in the gut
967
00:48:27.160 --> 00:48:30.000
is actually increasing intestinal permeability.
968
00:48:30.000 --> 00:48:33.240
That creates inflammation really rapidly.
969
00:48:33.240 --> 00:48:36.120
One aspect of that inflammation called IL-6
970
00:48:36.120 --> 00:48:39.400
in elucon-6 has its way of going back up to the brain
971
00:48:39.400 --> 00:48:41.840
and reactivating the HP access.
972
00:48:41.840 --> 00:48:45.240
So it puts you in this continuous cycle, right?
973
00:48:45.240 --> 00:48:47.280
A single stressor in the morning
974
00:48:47.280 --> 00:48:50.840
if you don't have a healthy functioning gut microbiome
975
00:48:50.840 --> 00:48:53.840
can be re-triggering throughout the day,
976
00:48:53.840 --> 00:48:56.000
keeping you in the fight-of-flight state
977
00:48:56.000 --> 00:48:58.840
for the entire day, right?
978
00:48:58.840 --> 00:49:01.320
We were designed to experience fight-of-flight
979
00:49:01.320 --> 00:49:04.960
in life or death situations for a matter of minutes
980
00:49:04.960 --> 00:49:06.320
and then come down from it
981
00:49:06.320 --> 00:49:09.360
because it's a very unhealthy state to be in.
982
00:49:09.400 --> 00:49:10.920
But because of our systems
983
00:49:10.920 --> 00:49:13.600
and because we're dismantled, our gut is dismantled,
984
00:49:13.600 --> 00:49:15.560
we can remain in the fight-of-flight state
985
00:49:15.560 --> 00:49:19.720
for hours if not the entire day, right?
986
00:49:19.720 --> 00:49:22.320
And the gut is not there to turn off that switch.
987
00:49:22.320 --> 00:49:25.040
There was ever a reason to now master your mornings.
988
00:49:25.040 --> 00:49:26.800
I think that is it.
989
00:49:26.800 --> 00:49:27.800
That's absolutely right.
990
00:49:27.800 --> 00:49:32.280
I'm sitting here, just one of the brilliance of the body
991
00:49:32.280 --> 00:49:34.080
and how it takes over to help you survive.
992
00:49:34.080 --> 00:49:37.120
You literally described your body being able to survive.
993
00:49:37.120 --> 00:49:39.480
Yet how many in our listeners, too,
994
00:49:39.480 --> 00:49:40.920
gosh, this morning I got an email
995
00:49:40.920 --> 00:49:43.040
that threw me off completely, right?
996
00:49:43.040 --> 00:49:47.080
Every day there's so many micro-hits to our system
997
00:49:47.080 --> 00:49:48.480
that could trigger that response.
998
00:49:48.480 --> 00:49:50.680
And I think also, many of us just,
999
00:49:50.680 --> 00:49:52.800
we've gotten used to living that way, right?
1000
00:49:52.800 --> 00:49:54.640
It's like an accepted part of life
1001
00:49:54.640 --> 00:49:57.080
but understanding the physiology behind it
1002
00:49:57.080 --> 00:49:59.800
and then overhaul how that's connected to your health
1003
00:49:59.800 --> 00:50:02.960
and your digestion is where things really need to change.
1004
00:50:02.960 --> 00:50:03.720
Yeah.
1005
00:50:03.720 --> 00:50:04.920
So what is the, go ahead.
1006
00:50:04.920 --> 00:50:06.880
Well, so let me add another anish to that, right?
1007
00:50:06.960 --> 00:50:08.400
People aren't scared enough.
1008
00:50:08.400 --> 00:50:09.400
Yeah.
1009
00:50:09.400 --> 00:50:10.400
Get it. Get off.
1010
00:50:10.400 --> 00:50:11.560
Here's where it goes.
1011
00:50:11.560 --> 00:50:12.960
Even more, right?
1012
00:50:12.960 --> 00:50:15.120
When your gut is unhealthy,
1013
00:50:15.120 --> 00:50:17.520
you don't have the right components within your gut
1014
00:50:17.520 --> 00:50:20.320
to turn off the fight of flight response switch,
1015
00:50:20.320 --> 00:50:21.600
as we talked about, right?
1016
00:50:21.600 --> 00:50:23.200
But that same unhealthy gut
1017
00:50:23.200 --> 00:50:26.360
then is also not producing enough triptophan as an example
1018
00:50:26.360 --> 00:50:28.280
because the vast majority of triptophan
1019
00:50:28.280 --> 00:50:30.080
that our central nervous system uses
1020
00:50:30.080 --> 00:50:32.640
to make things like serotonin, melatonin
1021
00:50:32.640 --> 00:50:35.360
and so on that are calming and reparative
1022
00:50:35.360 --> 00:50:37.360
and protective to their central nervous system
1023
00:50:37.360 --> 00:50:38.800
come actually from the gut,
1024
00:50:38.800 --> 00:50:41.680
from synthesis from the gut, not from our diet, right?
1025
00:50:41.680 --> 00:50:43.320
So you're not producing enough triptophan.
1026
00:50:43.320 --> 00:50:45.600
But the triptophan you do produce
1027
00:50:45.600 --> 00:50:48.520
is instead of being converted to melatonin and serotonin
1028
00:50:48.520 --> 00:50:50.720
is going to kineorinic acid, right?
1029
00:50:50.720 --> 00:50:53.840
Or kineorinin, which is neurotoxic, right?
1030
00:50:53.840 --> 00:50:55.000
There are studies, for example,
1031
00:50:55.000 --> 00:50:57.560
that show that kids on the spectrum
1032
00:50:57.560 --> 00:51:01.000
tend to have an overproduction of kineorinin
1033
00:51:01.000 --> 00:51:03.360
compared to kids who aren't, right?
1034
00:51:03.400 --> 00:51:07.880
So their guts are at the central checkpoint for that.
1035
00:51:07.880 --> 00:51:11.120
So kids who are on the spectrum have a dismantled gut
1036
00:51:11.120 --> 00:51:12.720
where they're taking triptophan
1037
00:51:12.720 --> 00:51:15.840
and turning it into a neurotoxic compound
1038
00:51:15.840 --> 00:51:17.480
versus a neuroprotective compound
1039
00:51:17.480 --> 00:51:19.360
and that's all governed by the gut.
1040
00:51:19.360 --> 00:51:21.960
So that dismantled gut that's not turning off
1041
00:51:21.960 --> 00:51:25.240
the flight response is also not making enough triptophan
1042
00:51:25.240 --> 00:51:28.160
but the triptophan you do make is becoming neurotoxic.
1043
00:51:28.160 --> 00:51:31.040
On top of that, when you go to sleep a night
1044
00:51:31.040 --> 00:51:33.440
we mention how that's a reparative time, right?
1045
00:51:33.440 --> 00:51:35.760
And your gut is supposed to go in this reparative phase.
1046
00:51:35.760 --> 00:51:36.600
When you go to sleep,
1047
00:51:36.600 --> 00:51:39.640
you're supposed to get an increase in something called BDNF
1048
00:51:39.640 --> 00:51:41.720
so that your brain derived neurotopic factors
1049
00:51:41.720 --> 00:51:43.600
so that all the stresses your brain went through
1050
00:51:43.600 --> 00:51:45.960
throughout the day and inflammatory damage,
1051
00:51:45.960 --> 00:51:48.480
it can be repaired so that you wake up the next morning
1052
00:51:48.480 --> 00:51:51.880
with the same brain you started with the day before, right?
1053
00:51:51.880 --> 00:51:53.280
If your gut is dismantled,
1054
00:51:53.280 --> 00:51:55.120
you're not producing enough BDNF,
1055
00:51:55.120 --> 00:51:57.000
you're not repairing your brain at night,
1056
00:51:57.000 --> 00:51:58.560
which means you wake up the next morning
1057
00:51:58.560 --> 00:52:02.680
with a brain that's slightly more damage than the day before, right?
1058
00:52:02.680 --> 00:52:05.800
And years of that lead to significant amount
1059
00:52:05.800 --> 00:52:07.520
of cognitive dysfunction, right?
1060
00:52:07.520 --> 00:52:09.960
And can lead all the way to dementia and so on.
1061
00:52:09.960 --> 00:52:12.400
So I always tell people and this is not hyperbole
1062
00:52:12.400 --> 00:52:14.440
and it can sound like hyperbole
1063
00:52:14.440 --> 00:52:17.560
but the stressed and anxiety that we experience today
1064
00:52:17.560 --> 00:52:21.000
is the precursor to dementia Alzheimer's
1065
00:52:21.000 --> 00:52:22.920
and other neurodegenerative conditions
1066
00:52:22.920 --> 00:52:25.840
because it's the same pathway, same pathologies
1067
00:52:25.840 --> 00:52:28.480
that eventually create neurodegenerative conditions
1068
00:52:28.480 --> 00:52:32.080
like Alzheimer's and dementia that create stress, right?
1069
00:52:32.080 --> 00:52:34.360
So we have to get a hold of it at some point.
1070
00:52:34.360 --> 00:52:35.920
And it's almost as though, my gosh,
1071
00:52:35.920 --> 00:52:37.880
I wonder what would happen, you know,
1072
00:52:37.880 --> 00:52:41.000
if we just start with stress as the foundation,
1073
00:52:41.000 --> 00:52:43.640
more than any protocol or anything else, right?
1074
00:52:43.640 --> 00:52:45.960
I know for my own personal healing journey,
1075
00:52:45.960 --> 00:52:47.080
there's two things that changed.
1076
00:52:47.080 --> 00:52:48.920
One, when I went to the ashram to heal,
1077
00:52:48.920 --> 00:52:50.600
the stressors were taken away, obviously.
1078
00:52:50.600 --> 00:52:51.880
I wish everyone listening could just go
1079
00:52:51.880 --> 00:52:53.120
and experience ashram life
1080
00:52:53.120 --> 00:52:54.120
because that's what happens.
1081
00:52:54.120 --> 00:52:56.920
You shut down all the running open tabs in your mind
1082
00:52:56.920 --> 00:52:59.200
and your body can just experience stillness.
1083
00:52:59.200 --> 00:53:02.280
The second thing that happened is I started eating
1084
00:53:02.280 --> 00:53:04.840
a lot of high fiber foods
1085
00:53:04.840 --> 00:53:07.480
and I think that the two in conjunction together
1086
00:53:07.480 --> 00:53:09.240
was exactly what my body needed.
1087
00:53:09.240 --> 00:53:10.400
I didn't need any supplements.
1088
00:53:10.400 --> 00:53:12.880
I didn't need any hardcore protocol whatsoever.
1089
00:53:12.880 --> 00:53:15.680
So I wanted to own in on that because I think today,
1090
00:53:15.680 --> 00:53:18.640
anyone we talk to on the streets will say that they're stressed.
1091
00:53:18.640 --> 00:53:22.040
Their stresses are higher now than ever before in history.
1092
00:53:22.040 --> 00:53:24.120
And on top of that, we're seeing more prescription drugs
1093
00:53:24.120 --> 00:53:26.200
being written for the stress and the worry
1094
00:53:26.280 --> 00:53:29.840
and the anxiety that people are going on adults and children.
1095
00:53:29.840 --> 00:53:31.040
Mm-hmm. Yeah.
1096
00:53:31.040 --> 00:53:33.960
And the drugs aren't attenuating the process.
1097
00:53:33.960 --> 00:53:35.280
Right. Yeah.
1098
00:53:35.280 --> 00:53:38.200
And it's not certainly not affording an opportunity
1099
00:53:38.200 --> 00:53:40.640
to repair the damage that stress is causing
1100
00:53:40.640 --> 00:53:42.360
because some of the biochemistry is still there.
1101
00:53:42.360 --> 00:53:44.720
Even if you're on anti-anxiety medication,
1102
00:53:44.720 --> 00:53:48.560
the biochemistry that leads to the anxious feeling
1103
00:53:48.560 --> 00:53:50.640
is still occurring in your system.
1104
00:53:50.640 --> 00:53:52.800
So you're still getting the damage,
1105
00:53:52.800 --> 00:53:54.920
even though in certain percentage of people
1106
00:53:54.920 --> 00:53:56.400
they may feel better on it.
1107
00:53:56.400 --> 00:53:58.440
And a certain percentage doesn't feel at all.
1108
00:53:58.440 --> 00:54:00.280
And you better in some feel worse, right?
1109
00:54:00.280 --> 00:54:02.040
So it's a crap shoot a little bit.
1110
00:54:02.040 --> 00:54:04.360
But nonetheless, the biochemical process
1111
00:54:04.360 --> 00:54:06.880
that create the stress response are still present
1112
00:54:06.880 --> 00:54:08.680
and they're still causing damage, right?
1113
00:54:08.680 --> 00:54:10.360
So you're not repairing at all.
1114
00:54:10.360 --> 00:54:13.520
So that combination of just turning down the noise,
1115
00:54:13.520 --> 00:54:15.800
being more mindful, grounding yourself
1116
00:54:15.800 --> 00:54:19.560
and then adding fiber is really powerful, right?
1117
00:54:19.560 --> 00:54:21.640
And I think this is one of the reasons why
1118
00:54:21.640 --> 00:54:24.760
the meta-analysis studies on fiber consumption shows
1119
00:54:24.760 --> 00:54:28.240
that for every 10 grams of fiber you add to your daily diet,
1120
00:54:28.240 --> 00:54:32.240
you can reduce your all-cause mortality by 10%.
1121
00:54:32.240 --> 00:54:36.600
And that's linear all the way up to about 40 grams of fiber per day.
1122
00:54:36.600 --> 00:54:38.640
Then it affects papers off a little bit.
1123
00:54:38.640 --> 00:54:42.800
But imagine a simple tool that can reduce your all-cause mortality
1124
00:54:42.800 --> 00:54:44.760
risk by 30% to 40%.
1125
00:54:44.760 --> 00:54:46.640
Who wouldn't want that, right?
1126
00:54:46.640 --> 00:54:47.600
It's fiber.
1127
00:54:47.600 --> 00:54:48.760
It's fiber.
1128
00:54:48.760 --> 00:54:50.480
And how many people do you know that are getting 40 grams
1129
00:54:50.480 --> 00:54:51.240
of fiber a day?
1130
00:54:51.240 --> 00:54:53.200
Yeah, virtually no way.
1131
00:54:53.200 --> 00:54:55.320
Anyone that I have control over their mouth
1132
00:54:55.320 --> 00:54:58.520
or is doing it, but anyone outside of that, no.
1133
00:54:58.520 --> 00:55:02.920
I mean, I think the average consumption in North America
1134
00:55:02.920 --> 00:55:06.280
or certainly in the US is somewhere around six to eight grams.
1135
00:55:06.280 --> 00:55:07.280
Yeah.
1136
00:55:07.280 --> 00:55:08.120
You know?
1137
00:55:08.120 --> 00:55:08.960
Why?
1138
00:55:08.960 --> 00:55:10.120
Yeah, which is crazy.
1139
00:55:18.120 --> 00:55:22.200
I have to tell you about my latest obsession, I am eight.
1140
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1141
00:55:25.200 --> 00:55:27.160
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1142
00:55:27.160 --> 00:55:31.160
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1143
00:55:31.160 --> 00:55:34.120
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1144
00:55:34.120 --> 00:55:37.280
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1145
00:55:37.280 --> 00:55:39.520
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1146
00:55:39.520 --> 00:55:43.000
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1147
00:55:43.000 --> 00:55:45.120
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1148
00:55:45.120 --> 00:55:49.400
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1149
00:55:49.400 --> 00:55:51.880
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1150
00:55:51.880 --> 00:55:53.800
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1151
00:55:53.800 --> 00:55:55.920
I love mixing it into a smoothie.
1152
00:55:55.920 --> 00:55:58.320
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1153
00:55:58.320 --> 00:56:00.160
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1154
00:56:00.160 --> 00:56:02.200
Plus, it gives me sustained energy
1155
00:56:02.200 --> 00:56:04.760
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1156
00:56:04.760 --> 00:56:06.840
They also have a daily longevity capsule
1157
00:56:06.840 --> 00:56:10.000
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1158
00:56:10.000 --> 00:56:12.640
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1159
00:56:12.640 --> 00:56:14.440
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1160
00:56:14.440 --> 00:56:16.720
and it boosts myocondrial function as well.
1161
00:56:16.720 --> 00:56:18.240
I've been taking it consistently
1162
00:56:18.240 --> 00:56:20.120
and I can definitely feel a difference
1163
00:56:20.120 --> 00:56:23.400
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1164
00:56:23.400 --> 00:56:26.880
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1165
00:56:26.880 --> 00:56:31.000
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1166
00:56:31.000 --> 00:56:33.480
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1167
00:56:33.480 --> 00:56:36.440
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1168
00:56:36.440 --> 00:56:40.040
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1169
00:56:40.040 --> 00:56:41.360
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1170
00:56:41.360 --> 00:56:44.880
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1171
00:56:44.880 --> 00:56:47.280
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1172
00:56:47.280 --> 00:56:49.560
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1173
00:56:49.560 --> 00:56:52.080
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1174
00:56:52.080 --> 00:56:55.000
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1175
00:56:55.000 --> 00:56:57.440
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1176
00:56:57.440 --> 00:56:59.520
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1177
00:56:59.520 --> 00:57:02.440
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1178
00:57:02.440 --> 00:57:04.880
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1179
00:57:04.880 --> 00:57:07.000
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1180
00:57:14.360 --> 00:57:16.360
Something that you've said as a teacher,
1181
00:57:16.360 --> 00:57:18.600
the gut is the command center, the microbiome,
1182
00:57:18.600 --> 00:57:20.760
is the software running the nervous system.
1183
00:57:20.760 --> 00:57:23.400
So when you think about the gut and its resilience,
1184
00:57:23.400 --> 00:57:26.240
help people understand then in the description
1185
00:57:26.240 --> 00:57:29.160
they just gave around what happens within the body
1186
00:57:29.160 --> 00:57:31.880
when it's in survival mode, probably every day,
1187
00:57:31.880 --> 00:57:33.920
the symptoms that they might not be feeling.
1188
00:57:33.920 --> 00:57:36.720
Maybe they've adapted to living with this level of stress,
1189
00:57:36.720 --> 00:57:39.440
whether it's anxiety or maybe fogginess
1190
00:57:39.440 --> 00:57:41.920
or inflammation of their joints.
1191
00:57:41.920 --> 00:57:44.680
Yeah, so yeah, the things that they don't relate
1192
00:57:44.680 --> 00:57:47.160
to that underlying issue.
1193
00:57:47.160 --> 00:57:50.240
So you bring up joints, that's a wonderful point
1194
00:57:50.240 --> 00:57:53.360
because if you take something like osteoarthritis,
1195
00:57:53.360 --> 00:57:55.440
it's according the World Health Organization,
1196
00:57:55.440 --> 00:57:59.320
the second leading cause of disability worldwide
1197
00:57:59.320 --> 00:58:01.240
is osteoarthritis.
1198
00:58:01.240 --> 00:58:05.480
And that is a progressive inflammatory process
1199
00:58:05.480 --> 00:58:08.000
that the types of inflammatory markers
1200
00:58:08.000 --> 00:58:09.960
that exacerbate osteoarthritis
1201
00:58:09.960 --> 00:58:12.080
that the degeneration of cartilage
1202
00:58:12.080 --> 00:58:14.280
are exactly the same markers that are elevated
1203
00:58:14.280 --> 00:58:17.320
when you have leaky gut and a dysfunctional gut microbiome.
1204
00:58:17.320 --> 00:58:19.760
So you might be feeling the tights,
1205
00:58:19.760 --> 00:58:23.320
the knees are sore, the fingers, the hips
1206
00:58:23.320 --> 00:58:25.040
and things like that start to ache
1207
00:58:25.040 --> 00:58:27.680
and you might be going, it's just age, right?
1208
00:58:27.680 --> 00:58:29.160
It doesn't have to be, right?
1209
00:58:29.160 --> 00:58:31.800
It's a progressive inflammatory condition
1210
00:58:31.800 --> 00:58:35.920
that is driven in part by a dysfunctional gut.
1211
00:58:35.920 --> 00:58:37.920
The other thing that people experience
1212
00:58:37.920 --> 00:58:39.800
is energy imbalance issues, right?
1213
00:58:39.800 --> 00:58:41.400
If you're feeling sluggish,
1214
00:58:41.400 --> 00:58:43.360
if you're getting sleepy throughout the day
1215
00:58:43.400 --> 00:58:46.280
and so on, it's not only that you haven't gotten enough rest
1216
00:58:46.280 --> 00:58:48.920
but it's a gut liver dismantling issue
1217
00:58:48.920 --> 00:58:51.600
because the liver is kind of a central command
1218
00:58:51.600 --> 00:58:53.560
for energy metabolism, right?
1219
00:58:53.560 --> 00:58:57.080
So when your brain, for example, calls on more glucose,
1220
00:58:57.080 --> 00:58:59.120
it's your liver's job to respond to it
1221
00:58:59.120 --> 00:59:01.040
and if your liver doesn't respond effectively
1222
00:59:01.040 --> 00:59:03.520
because your gut liver access is dysfunctional,
1223
00:59:03.520 --> 00:59:06.680
then your brain goes into a bit of a panic mode
1224
00:59:06.680 --> 00:59:08.920
and starts causing cravings, right?
1225
00:59:08.920 --> 00:59:11.040
So now not only are you tired and you're foggy,
1226
00:59:11.040 --> 00:59:13.360
you're craving things, you're craving cupcakes
1227
00:59:13.360 --> 00:59:14.840
and sugary things, right?
1228
00:59:14.840 --> 00:59:16.000
Because your brain is trying to get you
1229
00:59:16.000 --> 00:59:18.240
to upregulate some glucose intake
1230
00:59:18.240 --> 00:59:21.600
and the stress itself that you experience
1231
00:59:21.600 --> 00:59:26.040
is a driver of the stress you will experience tomorrow
1232
00:59:26.040 --> 00:59:28.800
because it's a self-perpetuating cycle, right?
1233
00:59:28.800 --> 00:59:30.880
So if your gut is dysfunctional,
1234
00:59:30.880 --> 00:59:33.960
we know that increased stress creates more dysfunction
1235
00:59:33.960 --> 00:59:36.640
in the gut and the higher the dysfunction in the gut,
1236
00:59:36.640 --> 00:59:40.160
the more stress you will be and so on and so forth, right?
1237
00:59:40.160 --> 00:59:43.240
So if you're somebody that's already fairly stressed
1238
00:59:43.240 --> 00:59:47.640
and don't deal well with stressful inputs and so on,
1239
00:59:47.640 --> 00:59:49.440
know that it's only gonna get worse
1240
00:59:49.440 --> 00:59:52.520
because each one of those about stress you're experiencing
1241
00:59:52.520 --> 00:59:54.760
are causing a bit of a dismantling of a gut
1242
00:59:54.760 --> 00:59:57.080
which makes you more susceptible to stress
1243
00:59:57.080 --> 00:59:59.400
and the problem with that is long-term exposure
1244
00:59:59.400 --> 01:00:02.360
to stress and stress feelings causes depression, right?
1245
01:00:02.360 --> 01:00:03.920
It's that loss of hope, right?
1246
01:00:03.920 --> 01:00:06.280
Which is kind of the definition of depression
1247
01:00:06.280 --> 01:00:09.440
and so now you're going into a depressive mode
1248
01:00:09.480 --> 01:00:11.800
and not just the stress mode, right?
1249
01:00:11.800 --> 01:00:15.440
And so there was a wonderful study called the Gaia Study
1250
01:00:15.440 --> 01:00:19.360
of 2025, it's a nutritional study on whole foods
1251
01:00:19.360 --> 01:00:22.240
and a lot of fiber, they consume a lot of plant-based foods
1252
01:00:22.240 --> 01:00:24.520
and they looked at cohorts of people
1253
01:00:24.520 --> 01:00:27.880
that were eating normal process everyday foods
1254
01:00:27.880 --> 01:00:32.040
versus people that were fed a very specific whole foods diet.
1255
01:00:32.040 --> 01:00:34.520
There was kind of a Mediterranean-style diet, right?
1256
01:00:34.520 --> 01:00:36.200
And they had both of these cohorts
1257
01:00:36.280 --> 01:00:40.000
for people that had diagnosed stress and anxiety disorder
1258
01:00:40.000 --> 01:00:41.440
and risk for depression.
1259
01:00:41.440 --> 01:00:44.480
And what they found was just the whole foods alone
1260
01:00:44.480 --> 01:00:47.040
with the increased fiber and plant-based materials
1261
01:00:47.040 --> 01:00:50.040
had a profound effect on their outcome
1262
01:00:50.040 --> 01:00:52.720
compared to the people that consumed regular process foods
1263
01:00:52.720 --> 01:00:53.920
not only did they now get better,
1264
01:00:53.920 --> 01:00:56.360
they got worse in the study period, right?
1265
01:00:56.360 --> 01:00:58.120
And that's all the intervention that was,
1266
01:00:58.120 --> 01:01:00.240
just the dietary changes.
1267
01:01:00.240 --> 01:01:03.160
So it underscores the impact the microbiome has
1268
01:01:03.160 --> 01:01:04.480
on that outcome.
1269
01:01:04.480 --> 01:01:06.040
And it's frustrating too, right?
1270
01:01:06.040 --> 01:01:08.600
I've worked with people who were clinically diagnosed
1271
01:01:08.600 --> 01:01:11.560
as being depressed, telling them to go eat a salad
1272
01:01:11.560 --> 01:01:14.120
and some whole foods is probably the very last thing
1273
01:01:14.120 --> 01:01:15.120
on the list.
1274
01:01:15.120 --> 01:01:17.960
However, I know that when it's backed with education,
1275
01:01:17.960 --> 01:01:19.280
so you mentioned the vagus nerve,
1276
01:01:19.280 --> 01:01:20.520
can you hover on that a little bit?
1277
01:01:20.520 --> 01:01:22.320
So whether it's depression or anxiety
1278
01:01:22.320 --> 01:01:24.560
that people feel the signs behind the vagus nerve?
1279
01:01:24.560 --> 01:01:26.560
So the vagus nerve is this amazing connection
1280
01:01:26.560 --> 01:01:28.040
between the gut and the brain.
1281
01:01:28.040 --> 01:01:30.280
The gut and the brain, and I like people to think about
1282
01:01:30.280 --> 01:01:32.800
the gut and the brain is two ends of the same system, right?
1283
01:01:32.800 --> 01:01:34.800
They're all your nervous system, right?
1284
01:01:34.800 --> 01:01:36.880
If you well, and that controls all the inputs
1285
01:01:36.880 --> 01:01:39.880
and outputs within the body, inputs being the foods
1286
01:01:39.880 --> 01:01:41.320
and the things that we're consuming,
1287
01:01:41.320 --> 01:01:43.960
and the stressors that we experience,
1288
01:01:43.960 --> 01:01:46.120
or the visuals, the auditorium,
1289
01:01:46.120 --> 01:01:47.920
all the other things that we experience,
1290
01:01:47.920 --> 01:01:49.840
then your nervous system is deciding
1291
01:01:49.840 --> 01:01:51.880
how those things impact your body.
1292
01:01:51.880 --> 01:01:53.720
The communication between the gut and the brain
1293
01:01:53.720 --> 01:01:55.800
is to the vagus nerve itself.
1294
01:01:55.800 --> 01:01:58.600
And the vagus nerve is a bidirectional highway,
1295
01:01:58.600 --> 01:01:59.840
but interestingly enough,
1296
01:01:59.840 --> 01:02:01.520
given that it's a bidirectional highway,
1297
01:02:01.520 --> 01:02:05.840
about 80% of the information goes from the gut to the brain
1298
01:02:05.840 --> 01:02:08.640
and only about 20% from the brain to the gut, right?
1299
01:02:08.640 --> 01:02:10.520
So that starts to underscore like,
1300
01:02:10.520 --> 01:02:13.920
where's most of the information coming from?
1301
01:02:13.920 --> 01:02:16.640
In terms of how we respond to the world around us,
1302
01:02:16.640 --> 01:02:18.320
it's coming from the gut, right?
1303
01:02:18.320 --> 01:02:20.320
It's the largest sampling site of the body,
1304
01:02:20.320 --> 01:02:22.320
so it's utilizing the vagus nerve
1305
01:02:22.320 --> 01:02:24.280
to send those signals to the brain.
1306
01:02:24.280 --> 01:02:25.720
And the problem with the vagus nerve
1307
01:02:25.720 --> 01:02:27.320
is we have something called a sympathetic,
1308
01:02:27.320 --> 01:02:29.080
parasympathetic balance, right?
1309
01:02:29.120 --> 01:02:32.720
And the technical term for that is called a sympathovagal tone.
1310
01:02:32.720 --> 01:02:37.240
It is what neurological tone is your vagus nerve in?
1311
01:02:37.240 --> 01:02:38.800
Is it in the sympathetic tone,
1312
01:02:38.800 --> 01:02:40.800
which is more the fight of flight response
1313
01:02:40.800 --> 01:02:42.160
or the parasympathetic tone,
1314
01:02:42.160 --> 01:02:44.840
which is a rest and digest and repair response?
1315
01:02:44.840 --> 01:02:47.560
And we want to activate the vagus nerve
1316
01:02:47.560 --> 01:02:49.320
because we want the vagus nerve
1317
01:02:49.320 --> 01:02:52.240
conducting that information from the gut to the brain
1318
01:02:52.240 --> 01:02:54.680
and then the 20% from the brain to the gut.
1319
01:02:54.680 --> 01:02:56.280
So we have to activate it.
1320
01:02:56.280 --> 01:02:58.800
And vagal tone is activated and improved
1321
01:02:58.800 --> 01:03:00.920
by activating the vagus nerve, right?
1322
01:03:00.920 --> 01:03:03.080
So things like coming, meditation,
1323
01:03:03.080 --> 01:03:04.320
deep diaphragmatic breathing,
1324
01:03:04.320 --> 01:03:06.600
they're even devices now you can use, right?
1325
01:03:06.600 --> 01:03:09.200
Like a company, I think they're called true vagum,
1326
01:03:09.200 --> 01:03:10.040
maybe, right?
1327
01:03:10.040 --> 01:03:12.880
That has a device that you can put on your vagus nerve
1328
01:03:12.880 --> 01:03:16.040
that's near the carotid, that's active to the vagus nerve.
1329
01:03:16.040 --> 01:03:16.880
I think it's another one.
1330
01:03:16.880 --> 01:03:18.680
Yeah, exactly, yeah.
1331
01:03:18.680 --> 01:03:20.680
Which is great because those are simple things
1332
01:03:20.680 --> 01:03:23.880
that we can do to activate the vagus nerve,
1333
01:03:23.880 --> 01:03:26.200
improve sympathovagal tone
1334
01:03:26.200 --> 01:03:30.960
and start to push the body towards a parasympathetic effect.
1335
01:03:30.960 --> 01:03:32.840
Now, this is also why,
1336
01:03:32.840 --> 01:03:34.400
when you're undergoing stress,
1337
01:03:34.400 --> 01:03:37.760
deep diaphragmatic breathing can be so powerful, right?
1338
01:03:37.760 --> 01:03:40.080
There are studies that show that breathing exercises
1339
01:03:40.080 --> 01:03:42.680
are as powerful as any medication, right?
1340
01:03:42.680 --> 01:03:46.320
On reducing stress and reducing that acute stressor.
1341
01:03:46.320 --> 01:03:48.440
And the reason for that is breathing
1342
01:03:48.440 --> 01:03:51.240
engages the vagal tone, right?
1343
01:03:51.240 --> 01:03:53.560
Your body's learned to, again, take inputs
1344
01:03:53.560 --> 01:03:55.680
and create outputs as a result of that.
1345
01:03:55.680 --> 01:03:57.720
And your breathing is an input
1346
01:03:57.720 --> 01:04:00.240
that tells your lungs and your gut
1347
01:04:00.240 --> 01:04:02.560
that, okay, I'm in a relaxed state.
1348
01:04:02.560 --> 01:04:05.360
I can now turn my brain off, right?
1349
01:04:05.360 --> 01:04:07.520
So think about this physiologically.
1350
01:04:07.520 --> 01:04:09.360
If you're being attacked right now,
1351
01:04:09.360 --> 01:04:11.120
if a cheetah is chasing you, right?
1352
01:04:11.120 --> 01:04:13.440
I mean, you'd have no chance of a cheetah chasing you.
1353
01:04:13.440 --> 01:04:15.960
Let's say it's a really old slow cheetah.
1354
01:04:15.960 --> 01:04:17.840
It's chasing you and you're running away from it.
1355
01:04:17.840 --> 01:04:20.000
You can't do deep breathing during that, right?
1356
01:04:20.000 --> 01:04:22.960
It's short shallow breaths that are very rapid.
1357
01:04:22.960 --> 01:04:25.760
So that input is now telling your brain
1358
01:04:25.760 --> 01:04:28.480
through your gut and your lungs that, hey, we're in danger,
1359
01:04:28.480 --> 01:04:31.680
keep producing the things we need for fight-of-flight, right?
1360
01:04:31.680 --> 01:04:34.400
Let's say you do run away from this old tired cheetah
1361
01:04:34.400 --> 01:04:36.920
that gives up and you go up a tree or something like that
1362
01:04:36.920 --> 01:04:38.040
and now you're relaxed.
1363
01:04:38.040 --> 01:04:39.920
Naturally, the first thing you're gonna do
1364
01:04:39.920 --> 01:04:42.040
is start taking deep breaths, right?
1365
01:04:42.040 --> 01:04:44.240
To catch your breath as we say.
1366
01:04:44.240 --> 01:04:46.640
So then that signals through your lungs
1367
01:04:46.680 --> 01:04:50.080
and you're got to your brain that, okay, we're safe.
1368
01:04:50.080 --> 01:04:52.760
Start turning down the fight-of-flight responses
1369
01:04:52.760 --> 01:04:56.800
and start turning up the rest repair digest responses, right?
1370
01:04:56.800 --> 01:04:58.200
So breathing is so powerful,
1371
01:04:58.200 --> 01:04:59.680
but it works through the vagus nerve.
1372
01:04:59.680 --> 01:05:01.840
With the vagus nerve not functioning,
1373
01:05:01.840 --> 01:05:04.360
your gut and your brain don't talk to each other the same way,
1374
01:05:04.360 --> 01:05:05.200
right?
1375
01:05:05.200 --> 01:05:07.640
So their studies on mice, they call the vagus nerve
1376
01:05:07.640 --> 01:05:09.160
where they cut the vagus nerve.
1377
01:05:09.160 --> 01:05:11.440
And you see a complete disarray
1378
01:05:11.440 --> 01:05:14.440
on their metabolic response or immune response
1379
01:05:14.480 --> 01:05:16.920
or cognitive response or eating response,
1380
01:05:16.920 --> 01:05:20.760
like the brain no longer knows that you've eaten too much food
1381
01:05:20.760 --> 01:05:22.680
and keeps producing hunger hormone, right?
1382
01:05:22.680 --> 01:05:24.200
Everything goes disarray.
1383
01:05:24.200 --> 01:05:26.960
And that's the importance of the vagus nerve.
1384
01:05:26.960 --> 01:05:28.240
So this is what's fascinating.
1385
01:05:28.240 --> 01:05:31.120
If we know that the body needs to be in an optimal state
1386
01:05:31.120 --> 01:05:33.120
for it to function at its best,
1387
01:05:33.120 --> 01:05:36.320
if we put the lens of nervous system regulation
1388
01:05:36.320 --> 01:05:38.440
on that first to cultivate the environment
1389
01:05:38.440 --> 01:05:42.000
for the body to feel a sense of ease and peace first,
1390
01:05:42.000 --> 01:05:44.280
then the body can come back online, right?
1391
01:05:44.280 --> 01:05:45.920
It's less about the treatment.
1392
01:05:45.920 --> 01:05:48.520
And this is what I wish, like for healthcare in the future,
1393
01:05:48.520 --> 01:05:50.680
if doctors would simply acknowledge this
1394
01:05:50.680 --> 01:05:52.560
when you go in to ask you,
1395
01:05:52.560 --> 01:05:55.200
hey, this protocol will work if you put your system
1396
01:05:55.200 --> 01:05:58.520
into that rest and digest and recover state first.
1397
01:05:58.520 --> 01:06:01.640
And I think we're really missing the beat on that.
1398
01:06:01.640 --> 01:06:02.880
We absolutely are.
1399
01:06:02.880 --> 01:06:06.560
I like to think of it as reparative time, right?
1400
01:06:06.560 --> 01:06:10.640
So we talked about earlier how every metabolic function
1401
01:06:10.760 --> 01:06:14.600
every cell creates a exhaust that is damaging to the cell
1402
01:06:14.600 --> 01:06:16.960
and that drives dysfunction over time, right?
1403
01:06:16.960 --> 01:06:19.720
And that's in fact a great model for aging.
1404
01:06:19.720 --> 01:06:22.560
And so in order to curb that and reduce the impact
1405
01:06:22.560 --> 01:06:26.800
of that, we need restorative reparative time each day, right?
1406
01:06:26.800 --> 01:06:28.280
We're trying, we're supposed to get most of that
1407
01:06:28.280 --> 01:06:29.280
when we sleep.
1408
01:06:29.280 --> 01:06:31.720
And so that's why you want to be very cognizant
1409
01:06:31.720 --> 01:06:33.280
of the amount of sleep again.
1410
01:06:33.280 --> 01:06:35.000
But even throughout the day,
1411
01:06:35.000 --> 01:06:38.840
you have to have components of reparative time.
1412
01:06:38.840 --> 01:06:40.680
So then you want to ask yourself,
1413
01:06:40.680 --> 01:06:42.960
and let's say we get doctors to,
1414
01:06:42.960 --> 01:06:45.000
if not people prescribe it to themselves,
1415
01:06:45.000 --> 01:06:48.160
prescribe yourself three times a day,
1416
01:06:48.160 --> 01:06:51.680
30 minutes at a time where you have reparative time, right?
1417
01:06:51.680 --> 01:06:53.720
Do you have enough of that, right?
1418
01:06:53.720 --> 01:06:56.680
Are you sitting down somewhere kind of disengage
1419
01:06:56.680 --> 01:07:00.280
just in your own thoughts and breathing, relaxing,
1420
01:07:00.280 --> 01:07:01.840
whether it's listening to music,
1421
01:07:01.840 --> 01:07:04.160
if watching something that may not stress you,
1422
01:07:04.160 --> 01:07:06.360
reading something that's very calming,
1423
01:07:06.360 --> 01:07:09.280
whatever it may be, that is reparative time.
1424
01:07:09.280 --> 01:07:12.200
And one should prescribe that to themselves, right?
1425
01:07:12.200 --> 01:07:15.280
Or it's too easy to just go damaged, damaged, damaged,
1426
01:07:15.280 --> 01:07:16.640
every day, all day,
1427
01:07:16.640 --> 01:07:18.960
because we talked about how resilient the body is,
1428
01:07:18.960 --> 01:07:21.520
and it tries to adapt to all that ongoing damage.
1429
01:07:21.520 --> 01:07:23.880
But at some point it becomes too much.
1430
01:07:23.880 --> 01:07:24.880
I can hear listeners saying,
1431
01:07:24.880 --> 01:07:26.520
I don't have time, I don't have time.
1432
01:07:26.520 --> 01:07:27.680
Nobody has time.
1433
01:07:27.680 --> 01:07:30.640
I think for a lot of practitioners that I meet with,
1434
01:07:30.640 --> 01:07:33.520
it's really a boundary or a paradigm that they set.
1435
01:07:33.520 --> 01:07:34.960
It's part of their lifestyle.
1436
01:07:34.960 --> 01:07:38.800
Life is built into the ability to either have a slow morning,
1437
01:07:38.800 --> 01:07:41.120
take those 10 minute breaks, go for a walk outside,
1438
01:07:41.120 --> 01:07:42.640
ending the day with family.
1439
01:07:42.640 --> 01:07:45.080
That's the foundation and then everything else gets added in,
1440
01:07:45.080 --> 01:07:47.000
because otherwise life is just gonna happen.
1441
01:07:47.000 --> 01:07:50.240
You can feel every second of every day feeling stressed
1442
01:07:50.240 --> 01:07:52.320
and then you're paying for it later, right?
1443
01:07:52.320 --> 01:07:53.800
Visiting my mom in Toronto,
1444
01:07:53.800 --> 01:07:56.920
every single hospital bed was full.
1445
01:07:56.920 --> 01:08:00.320
And there's all these seniors coming in with Parkinson's
1446
01:08:00.320 --> 01:08:03.480
and Alzheimer's and they're eating this food in the hospital
1447
01:08:03.520 --> 01:08:06.880
that is just like so void of any nutrients and fiber.
1448
01:08:06.880 --> 01:08:09.440
And a lot of its dietician approved also
1449
01:08:09.440 --> 01:08:10.920
and then compounded with the fact
1450
01:08:10.920 --> 01:08:13.440
that they're in a very stressful environment
1451
01:08:13.440 --> 01:08:16.760
with sirens going off and alarms and stuff like that.
1452
01:08:16.760 --> 01:08:18.800
And it's really not anywhere near being closed
1453
01:08:18.800 --> 01:08:20.960
to being part of our healthcare system as it should be.
1454
01:08:20.960 --> 01:08:23.160
Yeah, and it's a very sterile environment.
1455
01:08:23.160 --> 01:08:25.520
We talk about how that wipes and everything.
1456
01:08:25.520 --> 01:08:26.720
Right, so yeah.
1457
01:08:26.720 --> 01:08:28.560
Yeah, all right, everyone wants to know
1458
01:08:28.560 --> 01:08:30.800
some of these hacks that actually work.
1459
01:08:30.840 --> 01:08:32.920
So I've heard you talk about transforming your gut
1460
01:08:32.920 --> 01:08:34.160
in 30 days.
1461
01:08:34.160 --> 01:08:36.080
So what would you say are some of the non-negotiables?
1462
01:08:36.080 --> 01:08:37.120
We've gone through a few of them,
1463
01:08:37.120 --> 01:08:39.520
but let's say you're creating a protocol for our listeners
1464
01:08:39.520 --> 01:08:41.920
or some of your non-negotiables to start to heal the gut.
1465
01:08:41.920 --> 01:08:44.280
Yeah, so I break it down into five pillars, right?
1466
01:08:44.280 --> 01:08:45.840
So through the course where we're talking about
1467
01:08:45.840 --> 01:08:47.600
I really go through the five pillars
1468
01:08:47.600 --> 01:08:49.200
and why those are important.
1469
01:08:49.200 --> 01:08:51.160
And you have to do something,
1470
01:08:51.160 --> 01:08:53.920
at least one thing in each of these pillars, right?
1471
01:08:53.920 --> 01:08:55.840
So this is the way people need to think about it.
1472
01:08:55.840 --> 01:08:57.720
So number one is food.
1473
01:08:57.720 --> 01:08:59.480
We talked about that increasing fiber,
1474
01:08:59.480 --> 01:09:02.360
increasing diversity and moving towards whole foods
1475
01:09:02.360 --> 01:09:04.120
and less and less processed foods.
1476
01:09:04.120 --> 01:09:07.720
Number two, I like to think of it as exposure.
1477
01:09:07.720 --> 01:09:10.320
So exposing yourself to beneficial microbes,
1478
01:09:10.320 --> 01:09:11.680
whether it's in your home environment,
1479
01:09:11.680 --> 01:09:13.920
not over sterilizing, getting outside
1480
01:09:13.920 --> 01:09:14.920
in natural environments,
1481
01:09:14.920 --> 01:09:17.120
you need exposure to beneficial microbes.
1482
01:09:17.120 --> 01:09:19.240
Number three is stress management, right?
1483
01:09:19.240 --> 01:09:21.280
So we absolutely need to manage stress
1484
01:09:21.280 --> 01:09:22.440
like we talked about.
1485
01:09:22.440 --> 01:09:25.360
Number four is sleep and exercise.
1486
01:09:25.360 --> 01:09:27.040
So these are reparative stimuli
1487
01:09:27.040 --> 01:09:28.680
that are really, really important.
1488
01:09:28.680 --> 01:09:30.600
And number five supplements and supplements
1489
01:09:30.600 --> 01:09:31.760
can be very useful, right?
1490
01:09:31.760 --> 01:09:34.480
The right probiotic, the right prebiotic,
1491
01:09:34.480 --> 01:09:37.480
you know, the right polyphenol mix and so on.
1492
01:09:37.480 --> 01:09:42.480
Those can all be a really good accelerator of recovery.
1493
01:09:42.680 --> 01:09:45.640
But the thing is not any one of those things by themselves
1494
01:09:45.640 --> 01:09:47.240
is gonna make a profound effect.
1495
01:09:47.240 --> 01:09:49.480
It's gonna be a cumulative effect
1496
01:09:49.480 --> 01:09:52.600
of doing something within each of those pillars, right?
1497
01:09:52.600 --> 01:09:55.280
So I want people to prescribe themselves
1498
01:09:55.280 --> 01:09:57.320
restorative reparative time each day.
1499
01:09:57.320 --> 01:10:01.240
I want them to prescribe themselves outside time each week
1500
01:10:01.240 --> 01:10:03.720
and movement with that outside time.
1501
01:10:03.720 --> 01:10:05.960
I want them to start to track
1502
01:10:05.960 --> 01:10:09.920
and understand the diversity within their diet, right?
1503
01:10:09.920 --> 01:10:12.840
How many different foods are they eating on a weekly basis
1504
01:10:12.840 --> 01:10:14.840
and try to add new foods each week
1505
01:10:14.840 --> 01:10:16.360
and maintain the ones you added?
1506
01:10:16.360 --> 01:10:17.720
So you wanna get to the end of the year
1507
01:10:17.720 --> 01:10:19.880
having added 40, 50 new foods, right?
1508
01:10:19.880 --> 01:10:21.160
That'll be tremendous.
1509
01:10:21.160 --> 01:10:24.560
You wanna try to work yourself up to 35 to 40 grams a day
1510
01:10:24.640 --> 01:10:26.720
of fiber, soluble and insoluble,
1511
01:10:26.720 --> 01:10:29.720
about 80% soluble, maybe 20% insoluble,
1512
01:10:29.720 --> 01:10:31.200
and you wanna find the right supplements
1513
01:10:31.200 --> 01:10:34.560
that have clinical studies that can drive the repair
1514
01:10:34.560 --> 01:10:35.760
within your gut microbiome
1515
01:10:35.760 --> 01:10:37.280
and you wanna do all those things
1516
01:10:37.280 --> 01:10:38.840
while you're managing stress.
1517
01:10:38.840 --> 01:10:40.680
And almost all of those were free.
1518
01:10:40.680 --> 01:10:42.320
And we'll hold these a free, yeah.
1519
01:10:42.320 --> 01:10:44.960
Can we have a little bit on variety and diversity
1520
01:10:44.960 --> 01:10:46.320
and the power of that?
1521
01:10:46.320 --> 01:10:47.640
From an Ayurvedic standpoint,
1522
01:10:47.640 --> 01:10:49.600
the concept of eating seasonally.
1523
01:10:49.600 --> 01:10:50.840
And I wonder if there's truth to this.
1524
01:10:50.840 --> 01:10:52.720
Have you ever seen studies where microbes
1525
01:10:52.720 --> 01:10:54.760
within soil at different times of the year
1526
01:10:54.760 --> 01:10:56.840
that are actually beneficial for gut microbes
1527
01:10:56.840 --> 01:10:59.520
based on our immune system, supporting our immune system?
1528
01:10:59.520 --> 01:11:00.520
Yeah, absolutely.
1529
01:11:00.520 --> 01:11:03.760
So there is a seasonality to the gut as well, right?
1530
01:11:03.760 --> 01:11:06.200
So when you follow indigenous tribes,
1531
01:11:06.200 --> 01:11:08.000
like the Heds are tribe of Tanzania
1532
01:11:08.000 --> 01:11:09.240
or the Papua New Guinea tribes,
1533
01:11:09.240 --> 01:11:10.720
these are hunter-gatherer tribes
1534
01:11:10.720 --> 01:11:14.120
that lived today like our ancestors did a few thousand years ago,
1535
01:11:14.120 --> 01:11:17.600
we see a significant seasonality in how they eat.
1536
01:11:17.600 --> 01:11:18.920
And we see as a result,
1537
01:11:18.920 --> 01:11:21.680
a seasonality shift in their microbiome
1538
01:11:21.680 --> 01:11:25.400
that causes better adaptation to that season, right?
1539
01:11:25.400 --> 01:11:30.040
So for example, if you're an Inuit Indian,
1540
01:11:30.040 --> 01:11:35.040
and you are eating a large amount of fat and seal blubber,
1541
01:11:35.440 --> 01:11:38.840
their microbiomes have adapted to utilizing that fat
1542
01:11:38.840 --> 01:11:41.600
in ways that we cannot do that, right?
1543
01:11:41.600 --> 01:11:44.520
We also know that, for example, Japanese individuals,
1544
01:11:44.520 --> 01:11:47.360
microbiomes have adapted to digesting seaweed
1545
01:11:47.360 --> 01:11:48.640
that our guts cannot,
1546
01:11:48.680 --> 01:11:52.680
because they've pulled gene genetic capabilities from fish
1547
01:11:52.680 --> 01:11:54.280
that can break down seaweed.
1548
01:11:54.280 --> 01:11:57.840
And so we see that environmental changes, seasonality,
1549
01:11:57.840 --> 01:11:59.760
all affect the microbiome.
1550
01:11:59.760 --> 01:12:02.760
And if we were living the most foundational type of life,
1551
01:12:02.760 --> 01:12:05.760
we would see those changes within our guts as well.
1552
01:12:05.760 --> 01:12:08.240
It's hard for people to track that and all that.
1553
01:12:08.240 --> 01:12:09.560
So I just say in what,
1554
01:12:09.560 --> 01:12:12.160
try to diversify your diet as much as you can, right?
1555
01:12:12.160 --> 01:12:15.800
Get as many different types of whole foods in as you can.
1556
01:12:15.800 --> 01:12:17.640
I always say go to the organic section.
1557
01:12:17.640 --> 01:12:19.880
Every single week, buy what's on sale.
1558
01:12:19.880 --> 01:12:22.360
If it's something that you're not typically used to eating,
1559
01:12:22.360 --> 01:12:24.800
buy what's on sale and they'll force you to diversify.
1560
01:12:24.800 --> 01:12:25.640
Totally.
1561
01:12:25.640 --> 01:12:26.480
Yeah.
1562
01:12:26.480 --> 01:12:27.600
And ethnic grocery stores too.
1563
01:12:27.600 --> 01:12:31.880
So by my house, we have a massive Asian grocery store,
1564
01:12:31.880 --> 01:12:34.280
we have a huge Middle Eastern grocery store.
1565
01:12:34.280 --> 01:12:36.840
And you'll find like roots and tubers and fruits
1566
01:12:36.840 --> 01:12:40.320
and all there that you don't find at your regular whole foods.
1567
01:12:40.320 --> 01:12:43.760
And even though there are still roots, tubers, vegetables,
1568
01:12:43.760 --> 01:12:47.400
they're foundationally different in terms of their structure
1569
01:12:47.400 --> 01:12:49.160
that they feed different types of microbes.
1570
01:12:49.160 --> 01:12:51.120
So try to add one of those in each week.
1571
01:12:51.120 --> 01:12:51.960
That's great.
1572
01:12:51.960 --> 01:12:54.640
I've never added in an ethnic shopping place.
1573
01:12:54.640 --> 01:12:55.480
Yeah.
1574
01:12:55.480 --> 01:12:57.000
Like a star fruit, right?
1575
01:12:57.000 --> 01:12:59.480
You might only find it in an Asian grocery store.
1576
01:12:59.480 --> 01:13:02.400
And it's functionally different than let's say a pineapple,
1577
01:13:02.400 --> 01:13:04.400
even though they might be in similar families
1578
01:13:04.400 --> 01:13:08.280
or bok choy is different than your typical leafy green
1579
01:13:08.280 --> 01:13:09.200
and so on.
1580
01:13:09.200 --> 01:13:10.240
Yeah.
1581
01:13:10.240 --> 01:13:12.640
All right, moving to supplements then, hot topic.
1582
01:13:12.640 --> 01:13:15.200
A lot of people are supplementing for the sake of supplementing.
1583
01:13:15.200 --> 01:13:16.440
And especially for the gut.
1584
01:13:16.440 --> 01:13:17.640
Oh, I heard this was good for my gut.
1585
01:13:17.640 --> 01:13:18.920
So I'm going to take it.
1586
01:13:18.920 --> 01:13:22.040
First, is it worthwhile doing a stool test?
1587
01:13:22.040 --> 01:13:24.040
Do you recommend them for everyone?
1588
01:13:24.040 --> 01:13:25.720
And which one do you recommend?
1589
01:13:25.720 --> 01:13:29.040
And then let's talk about spore-based probiotics as well.
1590
01:13:29.040 --> 01:13:29.800
Yeah.
1591
01:13:29.800 --> 01:13:33.080
So with supplements, they can be very useful.
1592
01:13:33.080 --> 01:13:34.400
That's one of the pillars.
1593
01:13:34.400 --> 01:13:36.200
But you'd have to utilize this supplement
1594
01:13:36.200 --> 01:13:37.520
that we know can move the needle.
1595
01:13:37.520 --> 01:13:39.560
Because there's a lot of nonsense out there, right?
1596
01:13:39.560 --> 01:13:43.280
Unfortunately, in the whole supplement wellness world,
1597
01:13:43.280 --> 01:13:44.600
there's also a lot of nonsense.
1598
01:13:44.600 --> 01:13:46.520
The stuff that can be really impactful,
1599
01:13:46.520 --> 01:13:47.480
but there's a lot of nonsense.
1600
01:13:47.480 --> 01:13:49.240
So you have to learn how to navigate through that,
1601
01:13:49.240 --> 01:13:50.880
which will give people some tips.
1602
01:13:50.880 --> 01:13:52.800
With a stool test, what I tell people
1603
01:13:52.800 --> 01:13:56.520
is adopt the foundations and the fundamentals first
1604
01:13:56.520 --> 01:13:58.480
and then do a stool test later.
1605
01:13:58.480 --> 01:14:02.880
If the issue you're dealing with is not being fixed
1606
01:14:02.880 --> 01:14:05.560
by adopting the foundations, right?
1607
01:14:05.560 --> 01:14:08.000
Because the thing is, in the stool test,
1608
01:14:08.000 --> 01:14:11.000
you could see things that could be alarming,
1609
01:14:11.000 --> 01:14:14.480
that could simply be fixed by increasing fiber intake, right?
1610
01:14:14.480 --> 01:14:16.520
Which everyone should do anyway.
1611
01:14:16.520 --> 01:14:18.720
So you can absolutely test the stool first
1612
01:14:18.720 --> 01:14:22.560
and gain some insights, but I say adopt the foundations.
1613
01:14:22.560 --> 01:14:24.320
And then once you've done the foundations
1614
01:14:24.320 --> 01:14:27.560
and you're foundationally sound, if there's still issues,
1615
01:14:27.560 --> 01:14:30.200
then do a stool test to see if there's some deeper insights
1616
01:14:30.200 --> 01:14:33.200
you need of some unique things about your microbiome
1617
01:14:33.200 --> 01:14:35.160
that are creating the symptoms
1618
01:14:35.160 --> 01:14:37.360
of the issues that you're dealing with, right?
1619
01:14:37.360 --> 01:14:39.960
For example, a quick example in that is
1620
01:14:39.960 --> 01:14:42.640
like you might, someone may inherently have
1621
01:14:42.640 --> 01:14:45.280
really high sulfate reducing bacteria.
1622
01:14:45.280 --> 01:14:49.160
And as a result, high sulfur foods are sulfate foods
1623
01:14:49.160 --> 01:14:50.400
that are typically healthy.
1624
01:14:50.400 --> 01:14:54.760
So think about eggs and crustaceans and leaks
1625
01:14:54.760 --> 01:14:55.800
and things like that.
1626
01:14:55.800 --> 01:14:58.120
Mushrooms that can be really healthy for you
1627
01:14:58.120 --> 01:15:00.800
and good for you could be inflammatory to somebody else
1628
01:15:00.800 --> 01:15:04.200
because they break that down and then they create
1629
01:15:04.200 --> 01:15:06.240
exactly in the create hydrogen sulfide,
1630
01:15:06.240 --> 01:15:07.600
which is very inflammatory.
1631
01:15:07.600 --> 01:15:10.240
So for that individual, they may start cleaning up their diet,
1632
01:15:10.240 --> 01:15:12.880
eating more whole foods, increasing their fiber,
1633
01:15:12.880 --> 01:15:15.280
but they're still having loose stool and cramping
1634
01:15:15.280 --> 01:15:16.120
and all that.
1635
01:15:16.120 --> 01:15:18.040
That would be a good insight then to go,
1636
01:15:18.040 --> 01:15:21.160
okay, you've done the foundations, stick with the foundations,
1637
01:15:21.160 --> 01:15:23.760
but now let's do some adjustments on your diet, right?
1638
01:15:23.760 --> 01:15:26.640
To bring down the sulfur-reducing bacteria.
1639
01:15:26.640 --> 01:15:28.440
So those could be tweaks that are interesting.
1640
01:15:28.440 --> 01:15:29.600
Now you could do that ahead of time
1641
01:15:29.600 --> 01:15:30.840
or you could do it after.
1642
01:15:30.840 --> 01:15:32.600
I think it's kind of give or take,
1643
01:15:32.600 --> 01:15:34.880
depending on the practitioner you're working with, right?
1644
01:15:34.880 --> 01:15:36.760
And then talk about sport-based probiotics.
1645
01:15:36.760 --> 01:15:39.360
So when we developed sport-based probiotics
1646
01:15:39.360 --> 01:15:40.200
a number of years ago,
1647
01:15:40.200 --> 01:15:42.720
what was most interesting about it to me
1648
01:15:42.720 --> 01:15:45.880
was that it was the closest mimic that I could find
1649
01:15:45.880 --> 01:15:48.800
to how we would naturally interact with microbes,
1650
01:15:48.800 --> 01:15:50.960
especially in our environment, right?
1651
01:15:50.960 --> 01:15:52.600
Because I was looking at a lot of the probiotics
1652
01:15:52.600 --> 01:15:55.240
and even though I'm trained as a microbiologist,
1653
01:15:55.240 --> 01:15:57.960
I'm like a closeted evolutionary biologist, right?
1654
01:15:57.960 --> 01:16:01.360
So, and I say closeted because those guys are huge nerds.
1655
01:16:01.360 --> 01:16:04.840
So I want to be cool, and so I think of everything
1656
01:16:04.840 --> 01:16:08.040
that I would do in evolutionary biology perspective
1657
01:16:08.080 --> 01:16:10.440
and go, okay, did we do things that way
1658
01:16:10.440 --> 01:16:11.680
to the course of evolution?
1659
01:16:11.680 --> 01:16:14.320
And if so, okay, it may be right for you, right?
1660
01:16:14.320 --> 01:16:16.560
So then I look at our interaction with microbes.
1661
01:16:16.560 --> 01:16:19.040
Did we get these particular strains
1662
01:16:19.040 --> 01:16:22.960
at this massive dose every single day naturally?
1663
01:16:22.960 --> 01:16:24.360
And if the answer is no, then I'm like,
1664
01:16:24.360 --> 01:16:26.080
okay, then I'd be a little suspicious
1665
01:16:26.080 --> 01:16:28.400
of what that might do to your system, right?
1666
01:16:28.400 --> 01:16:30.320
Because it may not be favorable.
1667
01:16:30.320 --> 01:16:32.840
So we started looking at what is our most natural way
1668
01:16:32.840 --> 01:16:35.240
of interacting with microbes after you're born
1669
01:16:35.240 --> 01:16:37.600
and after you're done nursing and interacting with mom
1670
01:16:37.680 --> 01:16:39.800
and dad that closely, it's through the environment, right?
1671
01:16:39.800 --> 01:16:42.040
And the vast majority of environmental bacteria
1672
01:16:42.040 --> 01:16:43.760
aren't really going to act as probiotics,
1673
01:16:43.760 --> 01:16:46.120
because they're going to die going to the gastric system.
1674
01:16:46.120 --> 01:16:47.680
Then we identified these microbes
1675
01:16:47.680 --> 01:16:49.640
that are called bacillus endospores
1676
01:16:49.640 --> 01:16:51.680
that have a way of protecting themselves
1677
01:16:51.680 --> 01:16:52.840
through the gastric system
1678
01:16:52.840 --> 01:16:55.360
and certain types of bacillus endospores
1679
01:16:55.360 --> 01:16:59.640
have a profound effect on your gut microbiome, right?
1680
01:16:59.640 --> 01:17:02.200
They're so intelligent, so powerful
1681
01:17:02.200 --> 01:17:04.480
that they can alter your entire gut microbiome
1682
01:17:04.480 --> 01:17:06.920
in a favorable way at really low doses
1683
01:17:07.040 --> 01:17:09.520
at two or three billion CFUs per day.
1684
01:17:09.520 --> 01:17:11.360
So that was really our impetus to go,
1685
01:17:11.360 --> 01:17:14.360
oh my God, that's nature's probiotic, if you will.
1686
01:17:14.360 --> 01:17:17.480
And our ancestors inadvertently ate those bacteria
1687
01:17:17.480 --> 01:17:19.120
every day, eating in the dirt
1688
01:17:19.120 --> 01:17:21.120
and drinking waters out of rivers and streams
1689
01:17:21.120 --> 01:17:23.360
and hunting and foraging in addition,
1690
01:17:23.360 --> 01:17:24.920
normal things that human did
1691
01:17:24.920 --> 01:17:27.640
because many of these organisms are ubiquitous
1692
01:17:27.640 --> 01:17:28.880
in the natural environment.
1693
01:17:28.880 --> 01:17:31.480
So that to me was all the impetus I needed to go.
1694
01:17:31.480 --> 01:17:34.440
That's a natural interaction with the bacteria.
1695
01:17:34.440 --> 01:17:36.160
Now let's take it and study it
1696
01:17:36.200 --> 01:17:38.120
and do some actual clinical trials
1697
01:17:38.120 --> 01:17:40.960
to figure out if they actually have clinical benefit.
1698
01:17:40.960 --> 01:17:42.480
So that's why I really gravitated
1699
01:17:42.480 --> 01:17:44.080
towards the sport-based probiotics
1700
01:17:44.080 --> 01:17:47.000
because to me it was like the best solution
1701
01:17:47.000 --> 01:17:48.600
in order to modulating the gut.
1702
01:17:48.600 --> 01:17:50.120
Yeah, I think it's a big industry.
1703
01:17:50.120 --> 01:17:52.760
People are so caught on looking at
1704
01:17:52.760 --> 01:17:55.000
the higher the billion or two billion
1705
01:17:55.000 --> 01:17:56.200
or three billion ratio
1706
01:17:56.200 --> 01:17:57.920
than it has to be better for them.
1707
01:17:57.920 --> 01:18:00.280
But I think you have to know where the product comes from
1708
01:18:00.280 --> 01:18:02.360
and also know where you're taking it.
1709
01:18:02.360 --> 01:18:04.920
In your course, in all of your education,
1710
01:18:04.920 --> 01:18:08.520
you break down the differences between the symptoms.
1711
01:18:08.520 --> 01:18:10.560
So a lot of our listeners who are suffering from
1712
01:18:10.560 --> 01:18:14.840
whether it's bloating or gas or harpern or indigestion
1713
01:18:14.840 --> 01:18:17.600
or maybe they haven't diagnosed with SIBO
1714
01:18:17.600 --> 01:18:20.280
and really how the protocol has to change for each.
1715
01:18:20.280 --> 01:18:22.360
Can we go through maybe like, you know,
1716
01:18:22.360 --> 01:18:24.920
for every day is there's something that you recommend
1717
01:18:24.920 --> 01:18:28.000
or are bloating and gas sufferers?
1718
01:18:28.000 --> 01:18:30.480
As a staple outside of like the top five
1719
01:18:30.480 --> 01:18:31.640
in terms of their diet
1720
01:18:31.640 --> 01:18:33.680
and which probiotic to look for?
1721
01:18:33.680 --> 01:18:35.880
Yes, it's for base for everyone.
1722
01:18:35.880 --> 01:18:38.480
So for base can be quite foundational for everyone, right?
1723
01:18:38.480 --> 01:18:42.080
Because they fix a lot of the core issues of dysbiosis.
1724
01:18:42.080 --> 01:18:45.640
And that is the shift in diversity in the microbiome
1725
01:18:45.640 --> 01:18:47.760
and the increased problems of pathogens
1726
01:18:47.760 --> 01:18:48.680
within the microbiome.
1727
01:18:48.680 --> 01:18:52.040
And these pathogens elicit a lot of inflammatory responses.
1728
01:18:52.040 --> 01:18:54.840
They activate their immune system when they shouldn't be activated.
1729
01:18:54.840 --> 01:18:57.360
They also don't aid in any of the digestion.
1730
01:18:57.360 --> 01:19:00.360
And many of these pathogens can also ferment and create gas
1731
01:19:00.360 --> 01:19:02.040
which is really dysfunctional.
1732
01:19:02.120 --> 01:19:04.680
The other problem with the presence of the pathogens
1733
01:19:04.680 --> 01:19:06.600
and this is really relevant to bloating
1734
01:19:06.600 --> 01:19:09.080
is the stasis that occurs in the bowel, right?
1735
01:19:09.080 --> 01:19:12.320
Stasis in the bowel means the bowel isn't moving effectively.
1736
01:19:12.320 --> 01:19:15.080
So then food sits for too long in areas
1737
01:19:15.080 --> 01:19:17.200
like the stomach and the small intestine
1738
01:19:17.200 --> 01:19:20.200
where it can ferment and gas can be created.
1739
01:19:20.200 --> 01:19:23.120
So movement of the bowel is really important.
1740
01:19:23.120 --> 01:19:25.080
So then how does a probiotic help with that?
1741
01:19:25.080 --> 01:19:27.280
Well, one of the biggest reasons
1742
01:19:27.280 --> 01:19:30.320
why the bowel doesn't move effectively
1743
01:19:30.320 --> 01:19:33.120
is a loss of signals from the brain to the gut.
1744
01:19:33.120 --> 01:19:35.760
This goes back to the gut brain through the vagus nerve.
1745
01:19:35.760 --> 01:19:39.200
And the signals for peristalsis of the movement of the bowel
1746
01:19:39.200 --> 01:19:40.600
comes from the brain.
1747
01:19:40.600 --> 01:19:43.280
The brain sends that signal down through the vagus nerve
1748
01:19:43.280 --> 01:19:45.800
and impacts the interic nervous system.
1749
01:19:45.800 --> 01:19:47.920
That's the neurological system covering the gut.
1750
01:19:47.920 --> 01:19:50.080
And then that triggers the smooth muscle cells
1751
01:19:50.080 --> 01:19:53.720
in the gut to start contracting and moving things down, right?
1752
01:19:53.720 --> 01:19:56.520
Same thing for gastric emptying and so on.
1753
01:19:56.520 --> 01:20:01.520
And as a result, if your gut is dysfunctional and leaky,
1754
01:20:01.600 --> 01:20:04.720
endotoxins from the small bowel can make their way up
1755
01:20:04.720 --> 01:20:07.080
the vagus nerve and they lodge themselves
1756
01:20:07.080 --> 01:20:09.320
in an area called a dorsal vagal complex,
1757
01:20:09.320 --> 01:20:10.760
which is right at the brain stem.
1758
01:20:10.760 --> 01:20:12.760
That inflammation and that lodging
1759
01:20:12.760 --> 01:20:14.600
of those inflammatory endotoxins
1760
01:20:14.600 --> 01:20:18.480
and dorsal vagal complex disrupts the peristaltic signals
1761
01:20:18.480 --> 01:20:19.800
from the brain to the gut.
1762
01:20:19.800 --> 01:20:21.520
So the brain is going, all right, gut move.
1763
01:20:21.520 --> 01:20:23.680
You're eating, you got to move the stuff along, right?
1764
01:20:23.680 --> 01:20:25.400
You don't want it to sit there for too long.
1765
01:20:25.400 --> 01:20:28.640
Move it along, the signals aren't getting to the gut, right?
1766
01:20:28.640 --> 01:20:31.040
So things are sitting in the stomach too long.
1767
01:20:31.040 --> 01:20:33.680
They're sitting in the intestines too long,
1768
01:20:33.680 --> 01:20:34.880
the small intestine too long,
1769
01:20:34.880 --> 01:20:36.640
and they're getting fermented and putrified.
1770
01:20:36.640 --> 01:20:38.040
And then gas is being produced,
1771
01:20:38.040 --> 01:20:40.960
you're getting bloating, indigestion, distension
1772
01:20:40.960 --> 01:20:42.120
and discomfort.
1773
01:20:42.120 --> 01:20:45.320
At the same time, on top of that is the signals
1774
01:20:45.320 --> 01:20:47.520
from the brain also trying to get your stomach
1775
01:20:47.520 --> 01:20:49.520
to release more hydrochloric acid,
1776
01:20:49.520 --> 01:20:53.440
trying to get your pancreas to release more digestive enzymes
1777
01:20:53.440 --> 01:20:55.000
so you can effectively break those,
1778
01:20:55.000 --> 01:20:57.000
break down those foods and absorb them
1779
01:20:57.000 --> 01:20:58.520
rather than allowing them to sit there
1780
01:20:58.520 --> 01:21:00.720
and get putrified and fermented, right?
1781
01:21:00.720 --> 01:21:03.080
And again, that disruption in the vagus nerve
1782
01:21:03.080 --> 01:21:04.360
causes some of those problems.
1783
01:21:04.360 --> 01:21:05.880
So from what they would take,
1784
01:21:05.880 --> 01:21:09.200
I would suggest a probiotic like the spore-based probiotic,
1785
01:21:09.200 --> 01:21:11.520
a lot of the bloating and indigestion
1786
01:21:11.520 --> 01:21:14.520
can also be driven by an overgrowth of H. Pylori.
1787
01:21:14.520 --> 01:21:17.240
So there's a lactobacillus rooturized strain
1788
01:21:17.240 --> 01:21:20.880
that actually combats H. Pylori in the stomach.
1789
01:21:20.880 --> 01:21:22.040
And then on top of that,
1790
01:21:22.040 --> 01:21:25.200
I would add artichoke extract, right?
1791
01:21:25.200 --> 01:21:28.840
Hydrochloric acid has a supplements of B-Tain HCl.
1792
01:21:28.840 --> 01:21:30.960
And then if they're not producing enough bile,
1793
01:21:30.960 --> 01:21:32.840
they should always check their liver health.
1794
01:21:32.840 --> 01:21:35.600
So anyone that has any sort of bloating
1795
01:21:35.600 --> 01:21:38.760
or distension in their belly should get their liver checked,
1796
01:21:38.760 --> 01:21:39.600
right?
1797
01:21:39.600 --> 01:21:41.120
Because there's a strong indication
1798
01:21:41.120 --> 01:21:43.160
that your liver is not producing enough bile
1799
01:21:43.160 --> 01:21:44.680
because it's dysfunctional.
1800
01:21:44.680 --> 01:21:46.000
And when I say get your liver checked,
1801
01:21:46.000 --> 01:21:47.920
I mean, just liver enzymes
1802
01:21:47.920 --> 01:21:50.760
and also potentially a CT for fatty liver.
1803
01:21:51.120 --> 01:21:54.000
Fatty liver actually presees liver enzymes dysfunction, right?
1804
01:21:54.000 --> 01:21:54.880
Wow, yeah.
1805
01:21:54.880 --> 01:21:56.360
So fatty liver occurs first.
1806
01:21:56.360 --> 01:21:57.360
Okay.
1807
01:21:57.360 --> 01:21:58.360
And so you want to,
1808
01:21:58.360 --> 01:22:01.360
and the only way to really diagnose that is through a CT scan, yeah.
1809
01:22:01.360 --> 01:22:04.160
And so you want to know if your liver is functioning properly
1810
01:22:04.160 --> 01:22:08.200
because the production of bile is very important
1811
01:22:08.200 --> 01:22:10.280
to reducing that bloating and indigestion
1812
01:22:10.280 --> 01:22:11.600
and the movement of the food.
1813
01:22:11.600 --> 01:22:13.960
And so if your liver is not functioning properly,
1814
01:22:13.960 --> 01:22:16.200
then you want to up-regulate liver health, right?
1815
01:22:16.200 --> 01:22:17.040
Support the liver.
1816
01:22:17.040 --> 01:22:17.880
And on top of that,
1817
01:22:17.880 --> 01:22:19.960
you may need to take supplemental bile
1818
01:22:19.960 --> 01:22:21.920
for a period of time as well, right?
1819
01:22:21.920 --> 01:22:25.040
So with that bloating comes a lot of things
1820
01:22:25.040 --> 01:22:27.720
that may be dismantling, it's inconvenient
1821
01:22:27.720 --> 01:22:30.000
and it sucks and it looks bad, right?
1822
01:22:30.000 --> 01:22:31.800
But it is an indication
1823
01:22:31.800 --> 01:22:34.520
that numerous systems could be completely dysfunctional
1824
01:22:34.520 --> 01:22:36.200
or somewhat dysfunctional.
1825
01:22:36.200 --> 01:22:37.680
I don't want to scare people in completely,
1826
01:22:37.680 --> 01:22:40.160
but and they need to pay attention to that.
1827
01:22:40.160 --> 01:22:41.800
Don't ignore your symptoms, right?
1828
01:22:41.800 --> 01:22:43.640
I think a lot of people would become so accustomed
1829
01:22:43.640 --> 01:22:44.480
to living with these things
1830
01:22:44.480 --> 01:22:47.160
because it's just such a prominent issue
1831
01:22:47.160 --> 01:22:48.480
for so many people.
1832
01:22:48.480 --> 01:22:50.880
Finding a practitioner who, one,
1833
01:22:50.880 --> 01:22:52.720
who knows how to read a stool test,
1834
01:22:52.720 --> 01:22:53.720
I think is also really key
1835
01:22:53.720 --> 01:22:55.760
there's so few people who can actually do that.
1836
01:22:55.760 --> 01:22:57.360
But really finding a practitioner
1837
01:22:57.360 --> 01:22:58.960
who's your partner in healing
1838
01:22:58.960 --> 01:23:01.080
because these are all states of suffering.
1839
01:23:01.080 --> 01:23:01.920
Totally.
1840
01:23:01.920 --> 01:23:02.920
And I think that now,
1841
01:23:02.920 --> 01:23:04.640
especially with the picture that you've painted today,
1842
01:23:04.640 --> 01:23:08.240
your digestion really is the source of vitality
1843
01:23:08.240 --> 01:23:09.880
and longevity, right?
1844
01:23:09.880 --> 01:23:12.240
So it's the one thing that we can keep optimized.
1845
01:23:12.240 --> 01:23:13.400
This is the way to go.
1846
01:23:13.400 --> 01:23:14.240
Totally.
1847
01:23:14.240 --> 01:23:16.200
And you mentioned my recommended stool test.
1848
01:23:16.200 --> 01:23:17.800
So I don't want to mention that for people.
1849
01:23:17.800 --> 01:23:19.600
So there's two that I like
1850
01:23:19.600 --> 01:23:20.720
and I've used myself.
1851
01:23:20.720 --> 01:23:22.120
One is a biomefax,
1852
01:23:22.120 --> 01:23:24.200
which we had developed at microbiome labs.
1853
01:23:24.200 --> 01:23:26.200
It's a whole genome sequencing test.
1854
01:23:26.200 --> 01:23:28.200
So it gives you a lot of accurate information
1855
01:23:28.200 --> 01:23:31.440
on things like viruses, fungus, bacteria and so on.
1856
01:23:31.440 --> 01:23:33.120
And it provides a lot of context
1857
01:23:33.120 --> 01:23:35.640
and functional groups of microbes.
1858
01:23:35.640 --> 01:23:37.120
The other one I like that I've learned
1859
01:23:37.120 --> 01:23:38.960
about more recently is tiny health.
1860
01:23:38.960 --> 01:23:40.760
And it's an interesting
1861
01:23:40.760 --> 01:23:42.080
because they use metagenomics,
1862
01:23:42.080 --> 01:23:44.240
which is different than a whole genome sequencing.
1863
01:23:44.240 --> 01:23:46.200
So you get a little bit different information
1864
01:23:46.200 --> 01:23:48.040
and one of my friends, Elisa Song,
1865
01:23:48.040 --> 01:23:50.760
she's a right-of-functional pediatrician.
1866
01:23:50.760 --> 01:23:52.160
She's a medical director there.
1867
01:23:52.160 --> 01:23:54.960
So I already had a high regard for the company.
1868
01:23:54.960 --> 01:23:56.680
It started digging into it a little bit more
1869
01:23:56.680 --> 01:23:58.000
and it's really useful.
1870
01:23:58.000 --> 01:24:01.040
What I like about them is they do some specialized reporting
1871
01:24:01.040 --> 01:24:02.800
around kids microbiomes.
1872
01:24:02.800 --> 01:24:04.040
So if you're testing your kid,
1873
01:24:04.040 --> 01:24:06.720
that could be a really cool test to look at as well.
1874
01:24:06.720 --> 01:24:08.960
I've always cautious when I recommend all these tests,
1875
01:24:08.960 --> 01:24:11.080
but I feel like when it comes to information
1876
01:24:11.080 --> 01:24:12.640
about your digestive system
1877
01:24:12.640 --> 01:24:15.320
and how preventative it is, why don't I do it?
1878
01:24:15.320 --> 01:24:16.160
Yeah.
1879
01:24:16.160 --> 01:24:17.640
And I talk about poop every day with people anyways,
1880
01:24:17.640 --> 01:24:20.000
so just make it part of your conversation.
1881
01:24:20.000 --> 01:24:21.600
You do regular stool tests,
1882
01:24:21.600 --> 01:24:23.760
do you like an annual stool test a year or so?
1883
01:24:23.760 --> 01:24:26.480
I do one almost every two years.
1884
01:24:26.480 --> 01:24:27.480
Okay.
1885
01:24:27.480 --> 01:24:30.480
Yeah, because I keep up with my gut health regimen
1886
01:24:30.480 --> 01:24:31.720
pretty diligently, right?
1887
01:24:31.720 --> 01:24:35.000
And if I start to feel like something's off
1888
01:24:35.000 --> 01:24:37.920
then I may do it to just try to get an indication.
1889
01:24:37.920 --> 01:24:40.280
If I can't make adjustments and make it feel better,
1890
01:24:40.280 --> 01:24:41.480
then I might do a stool test and go,
1891
01:24:41.480 --> 01:24:44.520
wait, something creep in there that shouldn't be there, right?
1892
01:24:44.520 --> 01:24:47.440
Did I, did I go to India and eat too much street food, right?
1893
01:24:47.440 --> 01:24:50.840
And I corrupted my system in some profound way.
1894
01:24:50.840 --> 01:24:52.720
So I may do it then.
1895
01:24:52.720 --> 01:24:53.800
And do you feel like you're at a point
1896
01:24:53.800 --> 01:24:55.200
with the knowledge that you have?
1897
01:24:55.200 --> 01:24:56.880
Are you able to get the fiber that you need?
1898
01:24:56.880 --> 01:24:58.760
Do you ever take a fiber supplement yourself?
1899
01:24:58.760 --> 01:25:00.600
I definitely use fiber supplements, yeah.
1900
01:25:00.600 --> 01:25:02.880
Because I do find it really hard to get
1901
01:25:02.880 --> 01:25:05.280
that level of fiber from diet, you know?
1902
01:25:05.280 --> 01:25:07.520
So the way I have it in my head
1903
01:25:07.520 --> 01:25:12.360
is I need to supplement with around 20 to 25 grams per day.
1904
01:25:12.360 --> 01:25:14.720
Because I can even, by mistake,
1905
01:25:14.720 --> 01:25:17.680
get at least 20 grams of fiber in my diet, right?
1906
01:25:17.680 --> 01:25:21.720
I'm cognizant of what I eat in terms of what has fiber.
1907
01:25:21.720 --> 01:25:23.800
And so I try to make those choices actively,
1908
01:25:23.800 --> 01:25:25.320
but I'm not counting it, right?
1909
01:25:25.320 --> 01:25:28.760
I'm not going like, okay, I ate this much in a salad.
1910
01:25:28.760 --> 01:25:31.120
It had this much sweet potato, had this plantain.
1911
01:25:31.120 --> 01:25:32.120
So I'm not counting it.
1912
01:25:32.120 --> 01:25:35.600
I did a food diary for a short amount of time
1913
01:25:35.600 --> 01:25:39.880
to kind of give myself an average of dietary fiber I get, right?
1914
01:25:39.880 --> 01:25:43.080
And so now I know that from a regular weeks of eating,
1915
01:25:43.080 --> 01:25:45.000
just being cognizant and choosing things
1916
01:25:45.000 --> 01:25:46.280
that I know have fiber,
1917
01:25:46.280 --> 01:25:49.240
I'm getting about 20 grams a day, 20, 25 grams.
1918
01:25:49.240 --> 01:25:51.920
So then I need to supplement with another 20 grams.
1919
01:25:51.920 --> 01:25:55.040
And for most part, I use sodium husk, right?
1920
01:25:55.040 --> 01:25:57.600
Organic India is a super clean sodium husk.
1921
01:25:57.600 --> 01:25:59.040
It doesn't have any flavor.
1922
01:25:59.040 --> 01:26:01.520
It's not a fantastic experience, that's sterile, right?
1923
01:26:01.520 --> 01:26:03.640
Because you have to drink it fast, right?
1924
01:26:03.640 --> 01:26:06.160
You mix it in water and stir it and just drink it fast.
1925
01:26:06.160 --> 01:26:10.080
I actually really like doing that right before meals,
1926
01:26:10.080 --> 01:26:13.560
adding, you know, six to six to seven grams before each meal.
1927
01:26:13.560 --> 01:26:16.360
And then I do it before bed as well, right?
1928
01:26:16.360 --> 01:26:18.920
My stools in the morning when I wake up
1929
01:26:18.920 --> 01:26:21.320
are like freaking superhero stools, right?
1930
01:26:21.320 --> 01:26:22.560
They're amazing.
1931
01:26:22.560 --> 01:26:25.320
And one of the reasons why I like to do it around meals
1932
01:26:25.320 --> 01:26:28.360
is it completely blunts the post-pandula
1933
01:26:28.360 --> 01:26:31.480
the after meal sugar response of the meal, right?
1934
01:26:31.480 --> 01:26:35.720
So you can be a little bit more forgiving with what you're eating.
1935
01:26:35.720 --> 01:26:36.560
That's a good tip.
1936
01:26:36.560 --> 01:26:40.360
Right, if that role is there and you just cannot, you know,
1937
01:26:40.360 --> 01:26:44.280
avoid it, if you had five to seven grams of fiber before it,
1938
01:26:44.280 --> 01:26:47.440
it's going to blunt the response of the insulin response of that role.
1939
01:26:47.440 --> 01:26:48.920
That's brilliant, great tip.
1940
01:26:48.920 --> 01:26:50.760
Something that I work with a lot of my clients on
1941
01:26:50.760 --> 01:26:54.320
who aren't, you know, in practice of eating a lot of veggies.
1942
01:26:54.320 --> 01:26:57.080
Every single morning, just taking kind of like a kitchen sink.
1943
01:26:57.080 --> 01:26:59.840
The banana, the berries, the celery, the spinach, the kale,
1944
01:26:59.840 --> 01:27:02.600
the ginger, coconut water, psyllium,
1945
01:27:02.600 --> 01:27:04.960
and throwing it all into a blender, right?
1946
01:27:04.960 --> 01:27:07.520
Like that to me is a nature supplement
1947
01:27:07.520 --> 01:27:09.240
that you can do for a week here and there
1948
01:27:09.240 --> 01:27:10.760
and you'll diversify that way too.
1949
01:27:10.760 --> 01:27:11.880
And it tastes pretty good.
1950
01:27:11.880 --> 01:27:12.880
It does.
1951
01:27:12.880 --> 01:27:15.040
And you know, that's actually the great way I get my kids
1952
01:27:15.040 --> 01:27:16.720
to consume some of these things, right?
1953
01:27:16.720 --> 01:27:18.760
And I want to address a couple of misnomers
1954
01:27:18.760 --> 01:27:21.320
that people have because they hear about this stuff online
1955
01:27:21.320 --> 01:27:23.720
is that if you blend a fruit,
1956
01:27:23.720 --> 01:27:25.920
you somehow lose the fiber portion
1957
01:27:25.920 --> 01:27:28.360
and it concentrates sugars and all that nonsense,
1958
01:27:28.360 --> 01:27:29.400
it's absolutely not true.
1959
01:27:30.080 --> 01:27:31.640
And they're randomized control trials
1960
01:27:31.640 --> 01:27:32.720
that actually show that, right?
1961
01:27:32.720 --> 01:27:33.840
So it's not a guess.
1962
01:27:33.840 --> 01:27:35.000
The studies that show that.
1963
01:27:35.000 --> 01:27:37.400
So absolutely blend your fruits, absolutely.
1964
01:27:37.400 --> 01:27:39.880
You throw the bananas and the berries and all that in there.
1965
01:27:39.880 --> 01:27:41.480
You're not negating the fiber
1966
01:27:41.480 --> 01:27:43.120
and you're also not increasing
1967
01:27:43.120 --> 01:27:45.560
some sort of magical sugar content, right?
1968
01:27:45.560 --> 01:27:47.560
So yeah, exactly.
1969
01:27:47.560 --> 01:27:51.000
Yeah, and you know, throwing some psyllium husk in there
1970
01:27:51.000 --> 01:27:51.920
is fantastic.
1971
01:27:51.920 --> 01:27:53.720
You can throw some seeds in there, right?
1972
01:27:53.720 --> 01:27:55.880
So anything you can do to get some fiber
1973
01:27:55.880 --> 01:27:57.840
into your system is fantastic.
1974
01:27:57.840 --> 01:27:58.920
All right, before I take you through
1975
01:27:58.920 --> 01:28:00.720
some rapid fire questions,
1976
01:28:00.720 --> 01:28:02.080
you need to be paying to picture
1977
01:28:02.080 --> 01:28:04.600
as somebody who just has so much information
1978
01:28:04.600 --> 01:28:06.120
and education on this,
1979
01:28:06.120 --> 01:28:08.120
just through understanding and healing
1980
01:28:08.120 --> 01:28:09.440
the gut microbiome,
1981
01:28:09.440 --> 01:28:11.200
the rise of autoimmune diseases today,
1982
01:28:11.200 --> 01:28:12.840
and obviously the rise of chronic diseases
1983
01:28:12.840 --> 01:28:14.120
that we are seeing today,
1984
01:28:14.120 --> 01:28:15.960
just the resilience of the gut microbiome
1985
01:28:15.960 --> 01:28:17.760
to be able to heal itself.
1986
01:28:17.760 --> 01:28:21.040
And if there's something that listeners could be doing
1987
01:28:21.040 --> 01:28:23.640
outside of our tips that we recommended today,
1988
01:28:23.640 --> 01:28:25.640
just really owning in on the fact
1989
01:28:25.640 --> 01:28:28.080
if you were to treat your gut first,
1990
01:28:28.080 --> 01:28:30.720
the resilience of the gut to be able to heal itself.
1991
01:28:30.720 --> 01:28:33.480
Can you just paint a picture of that as like optimism?
1992
01:28:33.480 --> 01:28:34.480
Yeah, absolutely.
1993
01:28:34.480 --> 01:28:37.960
So, and that is really the beauty of the discovery
1994
01:28:37.960 --> 01:28:42.320
that the microbiome controls so much of our outcomes, right?
1995
01:28:42.320 --> 01:28:45.800
There was an idea in the early 90s and late 80s
1996
01:28:45.800 --> 01:28:48.200
that genetics controlled most of our outcome.
1997
01:28:48.200 --> 01:28:49.560
And in fact, that was the impetus
1998
01:28:49.560 --> 01:28:51.400
around the human genome project,
1999
01:28:51.400 --> 01:28:54.000
was to find the gene that was responsible
2000
01:28:54.000 --> 01:28:55.480
for every disease we knew about it,
2001
01:28:55.480 --> 01:28:57.960
at the time, right, at the chronic diseases.
2002
01:28:57.960 --> 01:29:00.120
And then when they sequenced a whole human genome
2003
01:29:00.120 --> 01:29:02.000
and we found that we're like wholly inadequate
2004
01:29:02.000 --> 01:29:03.480
in terms of functional genes, right?
2005
01:29:03.480 --> 01:29:05.800
We have like 22,000 functional genes
2006
01:29:05.800 --> 01:29:08.040
compared to an earthworm with 30,000.
2007
01:29:08.040 --> 01:29:08.960
And so then it was like,
2008
01:29:08.960 --> 01:29:09.800
wait a minute,
2009
01:29:09.800 --> 01:29:11.520
so what is controlling most of our outcomes
2010
01:29:11.520 --> 01:29:14.360
since when the human microbiome project kicked off?
2011
01:29:14.360 --> 01:29:16.600
And now we know we have like two and a half million
2012
01:29:16.600 --> 01:29:18.200
microbial genes in our system
2013
01:29:18.200 --> 01:29:21.200
compared to 22,000 functional human genes.
2014
01:29:21.200 --> 01:29:24.600
And so what that really shows is that
2015
01:29:24.600 --> 01:29:27.200
most of our conditions that we deal with,
2016
01:29:27.200 --> 01:29:29.480
including things like autoimmune and anxiety
2017
01:29:29.480 --> 01:29:32.440
and stress and chronic issues like metabolic health,
2018
01:29:32.440 --> 01:29:34.440
diabetes, cardiovascular disease,
2019
01:29:34.440 --> 01:29:35.440
all of these things,
2020
01:29:35.440 --> 01:29:39.480
are a result of a disruption in your ecosystem, right?
2021
01:29:39.480 --> 01:29:41.440
And because it's an ecosystem,
2022
01:29:41.440 --> 01:29:43.640
you can always fix it.
2023
01:29:43.640 --> 01:29:46.360
And it is the nature of your ecosystem
2024
01:29:46.360 --> 01:29:48.440
to move towards balance, right?
2025
01:29:48.440 --> 01:29:50.160
That's what your gut microbiome
2026
01:29:50.160 --> 01:29:51.920
and your microbiome wants to do.
2027
01:29:51.960 --> 01:29:56.400
This is also why it's hard to change it in a negative way.
2028
01:29:56.400 --> 01:29:58.360
It takes years of persistence,
2029
01:29:58.360 --> 01:30:00.360
exposure to bad things, right?
2030
01:30:00.360 --> 01:30:02.360
And this is why we talked about earlier
2031
01:30:02.360 --> 01:30:04.240
how the body itself is resilient.
2032
01:30:04.240 --> 01:30:07.760
A lot of that resilience comes from the microbiomes resilience
2033
01:30:07.760 --> 01:30:10.960
and just know that if you just start making
2034
01:30:10.960 --> 01:30:13.520
a few good decisions each day,
2035
01:30:13.520 --> 01:30:15.640
your system will be able to bounce back
2036
01:30:15.640 --> 01:30:18.960
and it'll wants to move towards balance, right?
2037
01:30:18.960 --> 01:30:20.480
That's the beauty of it.
2038
01:30:20.480 --> 01:30:22.160
And it's never too late.
2039
01:30:22.160 --> 01:30:24.320
You could be 80 years old right now
2040
01:30:24.320 --> 01:30:26.400
and dealing with immune issues and all that.
2041
01:30:26.400 --> 01:30:28.560
It's never too late to improve your gut microbiome.
2042
01:30:28.560 --> 01:30:30.200
It's still your ecosystem.
2043
01:30:30.200 --> 01:30:31.360
You could be eight years old
2044
01:30:31.360 --> 01:30:34.080
and it's not too early to do it, right?
2045
01:30:34.080 --> 01:30:36.680
So at any given point in your life
2046
01:30:36.680 --> 01:30:39.760
and no matter how far gone your system is,
2047
01:30:39.760 --> 01:30:41.520
you can always improve it
2048
01:30:41.520 --> 01:30:43.680
and that's the sign of hope, right?
2049
01:30:43.680 --> 01:30:45.960
Because the things that we talked about,
2050
01:30:45.960 --> 01:30:48.400
the vast majority of them are so simple.
2051
01:30:48.400 --> 01:30:50.000
They're so simple, right?
2052
01:30:50.000 --> 01:30:52.880
And it's a cumulative effect of those things
2053
01:30:52.880 --> 01:30:54.760
that really move the needle.
2054
01:30:54.760 --> 01:30:55.760
And I've seen,
2055
01:30:55.760 --> 01:30:58.760
I know you've seen people with profound changes
2056
01:30:58.760 --> 01:31:03.240
by just making those small, tiny decisions each day, right?
2057
01:31:03.240 --> 01:31:05.520
You don't have to revamp your entire life.
2058
01:31:05.520 --> 01:31:07.360
You don't have to get every piece of equipment
2059
01:31:07.360 --> 01:31:09.600
that you've heard all the biohackers talking about
2060
01:31:09.600 --> 01:31:10.440
and all that, right?
2061
01:31:10.440 --> 01:31:12.520
You don't have to be perfect, right?
2062
01:31:12.520 --> 01:31:14.360
Follow an 80-20 rule.
2063
01:31:14.360 --> 01:31:16.840
I follow an 80-20 rule because there's a lot of living
2064
01:31:16.840 --> 01:31:20.120
that happens in that 20% of bad decisions, right?
2065
01:31:20.120 --> 01:31:23.480
And so your gut and your system is resilient enough
2066
01:31:23.480 --> 01:31:25.080
to keep you healthy
2067
01:31:25.080 --> 01:31:27.680
if you're focusing on it 80% of the time.
2068
01:31:27.680 --> 01:31:28.880
Thank you for that.
2069
01:31:28.880 --> 01:31:30.200
It means a lot coming from somebody
2070
01:31:30.200 --> 01:31:32.360
who's actually seen the transitions
2071
01:31:32.360 --> 01:31:34.480
and often when I'm speaking to the healing journey
2072
01:31:34.480 --> 01:31:36.560
of my clients, people often think that,
2073
01:31:36.560 --> 01:31:38.120
oh, that's them, it's not me
2074
01:31:38.120 --> 01:31:40.680
or because they're not seeing any tangible results.
2075
01:31:40.680 --> 01:31:42.280
I can't wait for the day that we can see
2076
01:31:42.280 --> 01:31:45.000
or got my Crabion and just like see if it's happy
2077
01:31:45.840 --> 01:31:47.280
or happily functioning every single day.
2078
01:31:47.280 --> 01:31:48.680
I'm sure that day will come.
2079
01:31:48.680 --> 01:31:50.600
But until that day know that everything they do,
2080
01:31:50.600 --> 01:31:52.880
the small little changes, you're actually feeling
2081
01:31:52.880 --> 01:31:57.120
probably your immune system for yourself at 90, 100 and plus.
2082
01:31:57.120 --> 01:31:58.560
Gosh, because we're probably gonna live that long.
2083
01:31:58.560 --> 01:31:59.560
Yeah, absolutely.
2084
01:31:59.560 --> 01:32:00.920
And you mentioned your immune system.
2085
01:32:00.920 --> 01:32:02.720
I do wanna make a quick tie.
2086
01:32:02.720 --> 01:32:05.480
So remember, think about your microbiome
2087
01:32:05.480 --> 01:32:07.840
as the eyes and ears of your immune system, right?
2088
01:32:07.840 --> 01:32:10.080
Your immune system is the only system in your body
2089
01:32:10.080 --> 01:32:12.360
that is designed to adapt frequently
2090
01:32:12.360 --> 01:32:14.040
to changes in your environment, right?
2091
01:32:14.040 --> 01:32:16.640
Whether I'm here now in California today
2092
01:32:16.640 --> 01:32:18.760
and then I fly back to Chicago tomorrow,
2093
01:32:18.760 --> 01:32:20.920
my immune system has to adapt to the changes
2094
01:32:20.920 --> 01:32:21.760
in those environments.
2095
01:32:21.760 --> 01:32:25.040
It's completely different antigens in those in these areas.
2096
01:32:25.040 --> 01:32:27.280
And the only way your immune system knows
2097
01:32:27.280 --> 01:32:29.800
what you're being exposed to is through the gut
2098
01:32:29.800 --> 01:32:31.520
and the microbiome in general.
2099
01:32:31.520 --> 01:32:33.400
It's a microbiome that's translating
2100
01:32:33.400 --> 01:32:36.040
for immune systems, the environment that you're in.
2101
01:32:36.040 --> 01:32:37.760
And then it trains the immune system
2102
01:32:37.760 --> 01:32:39.480
on how to respond to that, right?
2103
01:32:39.480 --> 01:32:42.520
So that is really important any stage of your life.
2104
01:32:42.520 --> 01:32:44.360
Especially with autoimmune disease, right?
2105
01:32:44.360 --> 01:32:46.160
The rise of autoimmune disease today.
2106
01:32:46.160 --> 01:32:47.360
That awareness is key.
2107
01:32:47.360 --> 01:32:50.280
That awareness so, and to just double click
2108
01:32:50.280 --> 01:32:52.120
on the autoimmune disease part, you know,
2109
01:32:52.120 --> 01:32:53.920
it's interesting like 40 years ago,
2110
01:32:53.920 --> 01:32:56.800
we had something like 35 known autoimmune diseases.
2111
01:32:56.800 --> 01:32:58.400
Now we have like 110.
2112
01:32:58.400 --> 01:33:01.720
So we've created new diseases for us to deal with, right?
2113
01:33:01.720 --> 01:33:03.920
And that goes along with this,
2114
01:33:03.920 --> 01:33:06.040
this, you know, linear progression
2115
01:33:06.040 --> 01:33:07.920
of dismantling a microbiome.
2116
01:33:07.920 --> 01:33:11.520
And the reason for that is your system,
2117
01:33:11.520 --> 01:33:14.640
your immune system is always susceptible
2118
01:33:14.640 --> 01:33:16.880
to attacking your own tissue
2119
01:33:16.880 --> 01:33:19.080
if it's not regulated in a way.
2120
01:33:19.080 --> 01:33:22.120
And there are T cells called T regulatory cells
2121
01:33:22.120 --> 01:33:25.360
that suppress those unfavorable immune responses.
2122
01:33:25.360 --> 01:33:27.600
The problem is those T regulatory cells
2123
01:33:27.600 --> 01:33:30.800
are up regulated by microbes in your microbiome.
2124
01:33:30.800 --> 01:33:33.320
So if you don't have the right microbes in your microbiome,
2125
01:33:33.320 --> 01:33:36.520
the regulators, the regulators of your immune system
2126
01:33:36.520 --> 01:33:38.960
aren't functioning, then you increase the risk
2127
01:33:38.960 --> 01:33:41.280
of accidentally attacking your own tissue.
2128
01:33:41.280 --> 01:33:42.120
Right. Right.
2129
01:33:42.120 --> 01:33:44.480
Again, this goes back to the microbiome being the eyes
2130
01:33:44.480 --> 01:33:46.280
and the ears of your immune system.
2131
01:33:46.280 --> 01:33:48.480
The microbiome tells your immune system,
2132
01:33:48.480 --> 01:33:51.480
don't attack that, attack that instead, right?
2133
01:33:51.480 --> 01:33:52.880
And without a healthy microbiome,
2134
01:33:52.880 --> 01:33:54.760
your immune system will either attack everything
2135
01:33:54.760 --> 01:33:56.000
or nothing, right?
2136
01:33:56.000 --> 01:33:58.160
And neither of those are good situations.
2137
01:33:58.160 --> 01:33:59.760
It all starts in the gut.
2138
01:33:59.760 --> 01:34:00.800
Goes back to that.
2139
01:34:00.800 --> 01:34:02.360
Tell me something that you're excited about
2140
01:34:02.360 --> 01:34:04.800
in the lens of gut health in the future and what's to come.
2141
01:34:04.800 --> 01:34:07.640
What I'm really excited about is the ability
2142
01:34:07.640 --> 01:34:12.880
to really modulate bacterial proteins
2143
01:34:12.880 --> 01:34:15.880
and bacterial components to affect our gut
2144
01:34:15.880 --> 01:34:17.360
in a really significant way, right?
2145
01:34:17.360 --> 01:34:19.440
So here's what we're coming to learn
2146
01:34:19.440 --> 01:34:21.680
that there are numerous bacteria within your gut
2147
01:34:21.680 --> 01:34:24.960
that produce compounds like polysaccharides.
2148
01:34:24.960 --> 01:34:25.960
You know, and these are compounds
2149
01:34:25.960 --> 01:34:27.640
that are part of their own structure
2150
01:34:27.640 --> 01:34:30.480
that seem to have a really profound effect on our system.
2151
01:34:30.480 --> 01:34:32.480
The psychobiotics, I had worked,
2152
01:34:32.480 --> 01:34:34.280
I had the opportunity to work with these psychobiotics
2153
01:34:34.800 --> 01:34:39.400
differ back to 17, 14, and three, five, six, two, four.
2154
01:34:39.400 --> 01:34:42.280
These are strains that are really profound
2155
01:34:42.280 --> 01:34:44.320
for managing the gut brain access.
2156
01:34:44.320 --> 01:34:47.000
All of that comes from their exopolysaccharide.
2157
01:34:47.000 --> 01:34:49.480
This is just a carbohydrate that they produce
2158
01:34:49.480 --> 01:34:51.920
on their own shells, if you will,
2159
01:34:51.920 --> 01:34:55.160
that have a profound effect on our mood and anxiety.
2160
01:34:55.160 --> 01:34:57.720
So there's lots of bacteria like that in our system.
2161
01:34:57.720 --> 01:35:00.840
And there are groups that I'm now working with
2162
01:35:00.840 --> 01:35:02.920
that are getting so good at this
2163
01:35:03.000 --> 01:35:04.720
where they can take a known bacteria
2164
01:35:04.720 --> 01:35:06.720
that produces a compound that we know
2165
01:35:06.720 --> 01:35:08.480
affect a system in our body
2166
01:35:08.480 --> 01:35:10.880
and then tweak the growth environment
2167
01:35:10.880 --> 01:35:13.160
to favor that compound.
2168
01:35:13.160 --> 01:35:16.280
And now they're building a library of bacteria
2169
01:35:16.280 --> 01:35:19.480
where a simple algorithm can go for you, Mona,
2170
01:35:19.480 --> 01:35:21.240
these are the issues you're dealing with.
2171
01:35:21.240 --> 01:35:23.960
These are the processes that we need to attenuate
2172
01:35:23.960 --> 01:35:27.680
or amplify or reduce in their bacteria that do that.
2173
01:35:27.680 --> 01:35:30.720
We can design a fermentive culture
2174
01:35:30.720 --> 01:35:33.960
that is absolutely specific to you.
2175
01:35:33.960 --> 01:35:36.280
I remember hearing you speak about this somewhere.
2176
01:35:36.280 --> 01:35:37.560
So this is happening now.
2177
01:35:37.560 --> 01:35:40.040
This is happening now, absolutely. Yeah.
2178
01:35:40.040 --> 01:35:42.000
And I'm working with a couple of companies
2179
01:35:42.000 --> 01:35:44.280
where some of these types of products will come out
2180
01:35:44.280 --> 01:35:47.080
over the next six to eight months, which is super exciting
2181
01:35:47.080 --> 01:35:49.440
to see, but in the next three to four years
2182
01:35:49.440 --> 01:35:52.480
this is going to get so dialed in
2183
01:35:52.480 --> 01:35:55.640
where we can do a stool analysis,
2184
01:35:55.640 --> 01:35:58.040
a metabolic analysis on an individual
2185
01:35:58.080 --> 01:36:01.920
and go, this is exactly the fermentive outcome
2186
01:36:01.920 --> 01:36:04.800
that they need for their specific system,
2187
01:36:04.800 --> 01:36:07.960
dial in that fermentation with the right microbes
2188
01:36:07.960 --> 01:36:09.480
and the right inputs and outputs.
2189
01:36:09.480 --> 01:36:12.640
And then that mix becomes very specific to you.
2190
01:36:12.640 --> 01:36:13.800
I can't stop smiling.
2191
01:36:13.800 --> 01:36:15.840
Can you imagine the transformation that's going to happen
2192
01:36:15.840 --> 01:36:17.240
as a result of this? It's crazy.
2193
01:36:17.240 --> 01:36:20.480
And that can happen from day one when you're born, right?
2194
01:36:20.480 --> 01:36:22.720
Let's say you're born from a C section
2195
01:36:22.720 --> 01:36:24.440
like our babies were, right?
2196
01:36:24.440 --> 01:36:27.120
We can map the microbiome on day one
2197
01:36:27.120 --> 01:36:29.120
and go, okay, here's what we need to add in
2198
01:36:29.120 --> 01:36:31.960
to negate the negative effects of the C section.
2199
01:36:31.960 --> 01:36:34.800
And then if the kid starts getting a lot of ear infections,
2200
01:36:34.800 --> 01:36:37.280
sinus infections, we can map their immune system
2201
01:36:37.280 --> 01:36:40.000
and their microbiome and understand where the dysfunction is
2202
01:36:40.000 --> 01:36:42.240
and then create a unique product just for them
2203
01:36:42.240 --> 01:36:44.320
for that reason to improve their results.
2204
01:36:44.320 --> 01:36:46.840
So it's going to be quite amazing
2205
01:36:46.840 --> 01:36:50.040
because in the earlier on we do these things,
2206
01:36:50.040 --> 01:36:51.960
the more protected they will be
2207
01:36:51.960 --> 01:36:55.680
from more profound dysfunctions down the road, right?
2208
01:36:55.680 --> 01:37:00.680
So we'll be able to customize ecosystems for people.
2209
01:37:00.800 --> 01:37:03.920
Even from this longevity stance, too,
2210
01:37:03.920 --> 01:37:06.160
as we age, if we're not able to do the things
2211
01:37:06.160 --> 01:37:07.480
that we've talked about today
2212
01:37:07.480 --> 01:37:09.480
for gut health optimization,
2213
01:37:09.480 --> 01:37:13.880
gosh, if you're given the specific microbes
2214
01:37:13.880 --> 01:37:15.880
that your body needs in that stance,
2215
01:37:15.880 --> 01:37:17.840
what that's going to do for longevity standpoint.
2216
01:37:17.840 --> 01:37:19.960
Totally. And here's another really exciting things.
2217
01:37:19.960 --> 01:37:21.680
I can't say too much about it.
2218
01:37:21.680 --> 01:37:22.920
Yes, try to dig it out of you.
2219
01:37:22.920 --> 01:37:26.680
But here's his, it has been identified now
2220
01:37:26.680 --> 01:37:29.240
with very, very, very good data
2221
01:37:29.240 --> 01:37:31.760
over 10 to 15 years worth of study
2222
01:37:31.760 --> 01:37:35.840
on certain strains that are absolutely foundational
2223
01:37:35.840 --> 01:37:38.000
for healthy aging, right?
2224
01:37:38.000 --> 01:37:40.760
And if you're missing these strains,
2225
01:37:40.760 --> 01:37:42.200
there are six or seven of these strains,
2226
01:37:42.200 --> 01:37:44.000
if you're missing some of these strains,
2227
01:37:44.000 --> 01:37:46.800
then that's going to drive more rapid aging
2228
01:37:46.800 --> 01:37:48.560
and age-related degeneration.
2229
01:37:48.560 --> 01:37:51.040
And what's super exciting is the preliminary studies
2230
01:37:51.200 --> 01:37:54.040
are if you can add these strains back to the individual,
2231
01:37:54.040 --> 01:37:55.640
you can do a simple gut test and go,
2232
01:37:55.640 --> 01:37:57.320
they're missing three of these four,
2233
01:37:57.320 --> 01:37:58.680
or of these seven strains, right?
2234
01:37:58.680 --> 01:38:00.040
We can add those back
2235
01:38:00.040 --> 01:38:01.600
and it actually has a profound effect
2236
01:38:01.600 --> 01:38:03.520
on your progression of aging, right?
2237
01:38:03.520 --> 01:38:07.720
So when it comes to all of this healthy aging idea,
2238
01:38:07.720 --> 01:38:09.840
the microbiome is central to that, right?
2239
01:38:09.840 --> 01:38:10.680
Yes, yes.
2240
01:38:10.680 --> 01:38:13.560
And we now know that diversity in the microbiome
2241
01:38:13.560 --> 01:38:15.080
is an effect of aging
2242
01:38:15.080 --> 01:38:16.720
and even deeper than that,
2243
01:38:16.720 --> 01:38:19.320
the presence of these particular strains, right?
2244
01:38:19.320 --> 01:38:20.680
So that stuff is going to come out
2245
01:38:20.680 --> 01:38:21.880
over the next year or two,
2246
01:38:21.880 --> 01:38:24.080
which is super exciting, right?
2247
01:38:24.080 --> 01:38:26.880
So yeah, the world in microbiome is fascinating.
2248
01:38:26.880 --> 01:38:28.760
We're just at the tip of the iceberg.
2249
01:38:28.760 --> 01:38:30.080
Yeah, I love that you brought that up
2250
01:38:30.080 --> 01:38:31.240
because we think we know everything
2251
01:38:31.240 --> 01:38:32.280
and we just, we don't.
2252
01:38:32.280 --> 01:38:33.120
We don't.
2253
01:38:33.120 --> 01:38:34.880
I wish I could spend a day in your brain.
2254
01:38:34.880 --> 01:38:36.840
It's a mess in there.
2255
01:38:36.840 --> 01:38:37.840
It's a mess in there.
2256
01:38:37.840 --> 01:38:39.360
There's so much stuff happening.
2257
01:38:39.360 --> 01:38:40.360
It's so fun, I can't stop smiling.
2258
01:38:40.360 --> 01:38:41.880
This whole podcast is learning from you.
2259
01:38:41.880 --> 01:38:43.080
So thank you for the hint.
2260
01:38:43.080 --> 01:38:43.760
My pleasure.
2261
01:38:43.760 --> 01:38:44.880
Where can people find you?
2262
01:38:44.880 --> 01:38:46.840
Yeah, so I engage with people
2263
01:38:46.840 --> 01:38:48.320
as much as I can on social media.
2264
01:38:48.320 --> 01:38:52.040
My Instagram handle is at Kiran Biome, BIOME.
2265
01:38:52.040 --> 01:38:54.200
And then on Facebook, I think it's just Kiran Christian.
2266
01:38:54.200 --> 01:38:55.760
I don't think we have handles on there,
2267
01:38:55.760 --> 01:38:58.760
but I interact with people as much as I can on there.
2268
01:38:58.760 --> 01:39:01.520
I've also working on the skin microbiome quite a bit
2269
01:39:01.520 --> 01:39:03.160
for the reasons we talked about earlier,
2270
01:39:03.160 --> 01:39:04.880
the barrier function of the skin.
2271
01:39:04.880 --> 01:39:05.720
Yeah.
2272
01:39:05.720 --> 01:39:08.440
Interestingly enough, there's a 65 year long study
2273
01:39:08.440 --> 01:39:10.600
called a Baltimore Longitude No Study of Aging
2274
01:39:10.600 --> 01:39:13.240
that has shown that skin microbiome
2275
01:39:13.240 --> 01:39:15.680
dysfunction leads to skin barrier dysfunction.
2276
01:39:15.680 --> 01:39:16.840
And the barrier dysfunction
2277
01:39:16.840 --> 01:39:19.080
is the best predictor of development
2278
01:39:19.080 --> 01:39:20.800
of chronic conditions, right?
2279
01:39:20.800 --> 01:39:24.160
So like your skin dysfunction can drive osteoporosis.
2280
01:39:24.160 --> 01:39:26.480
Your skin dysfunction can drive cardiovascular disease,
2281
01:39:26.480 --> 01:39:28.640
which is crazy to think about, right?
2282
01:39:28.640 --> 01:39:31.280
So I've become obsessed with the skin microbiome.
2283
01:39:31.280 --> 01:39:34.120
And so we have a page called SIV, right?
2284
01:39:34.120 --> 01:39:35.360
Yes, I see the pictures.
2285
01:39:35.360 --> 01:39:37.240
The before and after pictures are insane.
2286
01:39:37.240 --> 01:39:38.120
They're amazing.
2287
01:39:38.120 --> 01:39:39.920
Yeah, because and all we're doing
2288
01:39:39.920 --> 01:39:41.880
is modulating the skin microbiome.
2289
01:39:41.880 --> 01:39:45.400
And you see this profound effects on inflammatory conditions
2290
01:39:45.400 --> 01:39:47.920
on the skin, age-related conditions on the skin.
2291
01:39:47.920 --> 01:39:49.720
We have these cases that we've done
2292
01:39:49.720 --> 01:39:53.360
using this really high end photographic system
2293
01:39:53.360 --> 01:39:56.480
that does a biological measurement of your skin age.
2294
01:39:56.480 --> 01:39:58.800
We can reduce your biological skin age
2295
01:39:58.800 --> 01:40:01.320
by three years in a 30 day period.
2296
01:40:01.320 --> 01:40:02.000
So yeah.
2297
01:40:02.000 --> 01:40:04.600
And that's count by looking at things like fine lines,
2298
01:40:04.600 --> 01:40:06.760
wrinkles, AIDS spots, and so on,
2299
01:40:06.760 --> 01:40:09.120
all just through modulating the skin microbiome.
2300
01:40:09.120 --> 01:40:10.280
So it's super exciting.
2301
01:40:10.280 --> 01:40:12.200
That's a at-sive care.
2302
01:40:12.200 --> 01:40:15.200
And we put a lot of good microbiome information there as well.
2303
01:40:15.200 --> 01:40:15.720
Beautiful.
2304
01:40:15.720 --> 01:40:16.560
We'll link that out.
2305
01:40:16.560 --> 01:40:17.880
Let's give a shout out to DOS.
2306
01:40:17.880 --> 01:40:19.400
Offices and for you.
2307
01:40:19.400 --> 01:40:20.640
Yes, one of my favorites, right?
2308
01:40:20.640 --> 01:40:24.280
So the unsung hero in our bodies are liver, right?
2309
01:40:24.280 --> 01:40:27.240
Conducting 500 plus functions a day.
2310
01:40:27.240 --> 01:40:29.840
You know, I was just talking to somebody about this
2311
01:40:29.840 --> 01:40:31.720
and they were like, at what age should people
2312
01:40:31.720 --> 01:40:33.600
start paying attention to the liver, right?
2313
01:40:33.600 --> 01:40:35.920
And I was like, well, at every age, I was like, note this.
2314
01:40:35.920 --> 01:40:38.120
By the time you're 20 years old,
2315
01:40:38.120 --> 01:40:41.280
your liver has filtered over four million gallons
2316
01:40:41.280 --> 01:40:42.760
of blood for you, right?
2317
01:40:42.800 --> 01:40:45.560
It's filtered and removed the toxicity of that much.
2318
01:40:45.560 --> 01:40:47.800
So that's how hard your liver is working.
2319
01:40:47.800 --> 01:40:51.320
And we are not at all supporting a liver, right?
2320
01:40:51.320 --> 01:40:53.280
There was a study that showed that adults
2321
01:40:53.280 --> 01:40:57.760
under the age of 40, 25% of them have fatty liver disease.
2322
01:40:57.760 --> 01:40:59.960
They're over 100 million Americans
2323
01:40:59.960 --> 01:41:01.320
that have fatty liver disease, right?
2324
01:41:01.320 --> 01:41:03.720
Which is already indicating liver dysfunction.
2325
01:41:03.720 --> 01:41:05.960
And the liver and the gut go hand in hand.
2326
01:41:05.960 --> 01:41:07.680
They're two parts of the same system.
2327
01:41:07.680 --> 01:41:09.600
And when your liver becomes this functional,
2328
01:41:09.600 --> 01:41:11.640
it dries for the gut dysfunction.
2329
01:41:11.720 --> 01:41:13.840
So that's one of my favorite products
2330
01:41:13.840 --> 01:41:16.400
to take for the liver as dose for your liver, right?
2331
01:41:16.400 --> 01:41:17.880
It's delicious.
2332
01:41:17.880 --> 01:41:18.720
It's yummy.
2333
01:41:18.720 --> 01:41:19.560
It's easy.
2334
01:41:19.560 --> 01:41:21.280
It's based on ingredients from nature,
2335
01:41:21.280 --> 01:41:22.120
which I'm so here for.
2336
01:41:22.120 --> 01:41:22.960
Totally.
2337
01:41:22.960 --> 01:41:23.800
Tumor egg, right?
2338
01:41:23.800 --> 01:41:26.480
Milk, the soul, dandelion root, ginger,
2339
01:41:26.480 --> 01:41:29.720
all in its most bioavailable form, all at the right dose,
2340
01:41:29.720 --> 01:41:31.600
and two human clinical trials,
2341
01:41:31.600 --> 01:41:32.880
which is really exciting to see.
2342
01:41:32.880 --> 01:41:35.760
So, and the other part of it that I love
2343
01:41:35.760 --> 01:41:38.960
is that it reduces the number of capsules I'm taking.
2344
01:41:38.960 --> 01:41:39.800
Totally.
2345
01:41:39.800 --> 01:41:40.800
I don't even think of it as a supplement.
2346
01:41:40.800 --> 01:41:42.160
It's like a licks and a lickser.
2347
01:41:42.160 --> 01:41:44.040
It daily licks it that tastes really yummy.
2348
01:41:44.040 --> 01:41:45.520
So, thank you.
2349
01:41:45.520 --> 01:41:48.080
You have an incredible informative educational
2350
01:41:48.080 --> 01:41:49.000
Instagram page too,
2351
01:41:49.000 --> 01:41:50.920
so I want everyone to go check that out also.
2352
01:41:50.920 --> 01:41:51.760
Thank you.
2353
01:41:51.760 --> 01:41:53.360
Finishing off rapid fire questions
2354
01:41:53.360 --> 01:41:55.080
that come from our amazing listeners
2355
01:41:55.080 --> 01:41:56.760
is kombucha really good for the gut.
2356
01:41:56.760 --> 01:41:59.560
So, store bought kombucha is probably not doing
2357
01:41:59.560 --> 01:42:01.120
a whole lot for your gut.
2358
01:42:01.120 --> 01:42:03.440
Here's one of the reasons, right?
2359
01:42:03.440 --> 01:42:05.240
There's a number of reasons, but know this.
2360
01:42:05.240 --> 01:42:06.840
This is really important for people to know.
2361
01:42:06.840 --> 01:42:08.560
They don't finish the fermentation.
2362
01:42:08.560 --> 01:42:09.400
Okay.
2363
01:42:09.400 --> 01:42:12.200
Because the true completion of fermentation
2364
01:42:12.200 --> 01:42:13.960
would actually yield a much more sour
2365
01:42:13.960 --> 01:42:15.680
and difficult to consume product.
2366
01:42:15.680 --> 01:42:17.280
And so, the short cut that they actually
2367
01:42:17.280 --> 01:42:19.200
stopped the fermentation much earlier
2368
01:42:19.200 --> 01:42:20.520
and then they add sugars and things
2369
01:42:20.520 --> 01:42:21.520
that they don't work for.
2370
01:42:21.520 --> 01:42:22.360
Yeah, totally.
2371
01:42:22.360 --> 01:42:23.800
20 grams, up to 20 grams.
2372
01:42:23.800 --> 01:42:24.640
Crazy.
2373
01:42:24.640 --> 01:42:27.880
And it doesn't have all the organic acids
2374
01:42:27.880 --> 01:42:28.720
and all that you need from it.
2375
01:42:28.720 --> 01:42:30.080
So, if you're gonna do kombucha,
2376
01:42:30.080 --> 01:42:31.080
do it yourself at home.
2377
01:42:31.080 --> 01:42:32.360
Right, make yourself, okay.
2378
01:42:32.360 --> 01:42:34.800
Biggest microbiome myth you wish would die.
2379
01:42:34.800 --> 01:42:37.040
The biggest myth is that you don't need fiber.
2380
01:42:37.040 --> 01:42:39.240
People, I'm hearing this more and more
2381
01:42:39.240 --> 01:42:42.360
from the carnivore world in a paleo.
2382
01:42:42.360 --> 01:42:44.880
And all that, like I can't believe people
2383
01:42:44.880 --> 01:42:47.880
who are educated as healthcare practitioners
2384
01:42:47.880 --> 01:42:50.240
are going on there saying you don't need fiber,
2385
01:42:50.240 --> 01:42:51.160
which is crazy.
2386
01:42:51.160 --> 01:42:54.240
It's one of the most well-studied macronutrients there is
2387
01:42:54.240 --> 01:42:58.680
and you cannot ignore the research behind it, right?
2388
01:42:58.680 --> 01:43:00.240
People aren't having bowel movements.
2389
01:43:00.240 --> 01:43:01.080
Exactly, right?
2390
01:43:01.080 --> 01:43:03.000
And the animals are putrifying in your body.
2391
01:43:03.000 --> 01:43:03.840
Yeah.
2392
01:43:03.840 --> 01:43:04.680
Okay.
2393
01:43:04.680 --> 01:43:05.680
So, fiber needed.
2394
01:43:05.680 --> 01:43:08.080
Coconut oil, friend or foe for gut health.
2395
01:43:08.080 --> 01:43:10.520
So, coconut oil has a lot of antimicrobials in it.
2396
01:43:10.520 --> 01:43:12.480
If your gut is dysfunctional,
2397
01:43:12.480 --> 01:43:14.480
I would reduce the use of coconut oil
2398
01:43:14.480 --> 01:43:17.720
because the long-chain fatty acids and the loric acids
2399
01:43:17.720 --> 01:43:19.360
can be strong antimicrobials
2400
01:43:19.360 --> 01:43:21.320
and can actually create dysbiosis.
2401
01:43:21.320 --> 01:43:23.480
And one of the studies in humans that showed
2402
01:43:23.480 --> 01:43:26.720
the types of oils that increase leaky gut coconut oil
2403
01:43:26.720 --> 01:43:27.560
is the highest.
2404
01:43:27.560 --> 01:43:28.400
I was one of them.
2405
01:43:28.400 --> 01:43:29.720
Yes, it's not for everybody.
2406
01:43:29.720 --> 01:43:31.400
And I think it should be used in moderation
2407
01:43:31.400 --> 01:43:33.480
and it's hidden in so many things these days.
2408
01:43:33.480 --> 01:43:37.200
So, thank you, favorite agent, healing ritual.
2409
01:43:37.200 --> 01:43:38.040
Breathing.
2410
01:43:38.040 --> 01:43:38.880
Breathing.
2411
01:43:38.880 --> 01:43:39.720
Yeah.
2412
01:43:39.720 --> 01:43:41.040
Yeah, simple, old breathing, right?
2413
01:43:41.040 --> 01:43:42.560
And the humming as you walk to brush your teeth.
2414
01:43:42.560 --> 01:43:43.400
Totally.
2415
01:43:43.400 --> 01:43:44.240
Yeah.
2416
01:43:44.240 --> 01:43:45.240
It's so therapeutic.
2417
01:43:45.240 --> 01:43:47.920
I mean, one of my good friends, such in Patel,
2418
01:43:47.920 --> 01:43:49.040
you might know him as well, right?
2419
01:43:49.040 --> 01:43:52.120
He does some amazing breathing training,
2420
01:43:52.120 --> 01:43:54.480
breath work training and that's so powerful.
2421
01:43:54.480 --> 01:43:55.920
Beautiful.
2422
01:43:55.920 --> 01:43:57.000
Couldn't agree more.
2423
01:43:57.000 --> 01:44:00.080
What's your morning ritual for microbiome health?
2424
01:44:00.080 --> 01:44:01.000
To me, it's the breathing.
2425
01:44:01.000 --> 01:44:01.840
The breathing.
2426
01:44:01.840 --> 01:44:03.200
The breathing and the movement.
2427
01:44:04.200 --> 01:44:06.400
And then exposure to light because it wakes up the
2428
01:44:06.400 --> 01:44:09.240
biome and tells the biome, hey, enough of the housekeeping
2429
01:44:09.240 --> 01:44:09.840
stuff.
2430
01:44:09.840 --> 01:44:11.840
Let's get going to work and we're going to start
2431
01:44:11.840 --> 01:44:13.800
metabolizing things and so on.
2432
01:44:13.800 --> 01:44:14.840
We didn't talk too much about it,
2433
01:44:14.840 --> 01:44:16.960
but I know you mentioned fasting also.
2434
01:44:16.960 --> 01:44:18.880
I think that's a beautiful ritual for the gut microbiome
2435
01:44:18.880 --> 01:44:21.280
and the whole body to give your system a break.
2436
01:44:21.280 --> 01:44:24.800
Yeah, I've done intermittent fasting for 10 years now,
2437
01:44:24.800 --> 01:44:26.680
straight, about 90% of the time.
2438
01:44:26.680 --> 01:44:30.080
The only time it kind of falls apart is when I go on vacation.
2439
01:44:30.080 --> 01:44:32.080
But other than that, I'm intermittent fasting
2440
01:44:32.120 --> 01:44:34.720
because there's a lot of benefit when there's no food
2441
01:44:34.720 --> 01:44:36.760
coming in with regards to microbiome.
2442
01:44:36.760 --> 01:44:38.240
And that may be a misnomer too, right?
2443
01:44:38.240 --> 01:44:40.400
That when you're not feeding your biome,
2444
01:44:40.400 --> 01:44:42.800
that actually it's proliferating and doing things
2445
01:44:42.800 --> 01:44:45.320
that are really important because there are microbes
2446
01:44:45.320 --> 01:44:48.520
that are breaking down food that you ate eight hours ago, right?
2447
01:44:48.520 --> 01:44:52.200
So you do have to give your biome a certain amount of time
2448
01:44:52.200 --> 01:44:53.800
where you're not feeding it.
2449
01:44:53.800 --> 01:44:55.640
12 to 14 hours is ideal.
2450
01:44:55.640 --> 01:44:58.960
If you can go 14 to 16 on a regular basis, that's great.
2451
01:44:58.960 --> 01:45:00.120
Beautiful.
2452
01:45:00.120 --> 01:45:01.560
Karen, I can't wait to have you back.
2453
01:45:01.600 --> 01:45:02.600
I'm so grateful for you.
2454
01:45:02.600 --> 01:45:03.600
Anytime.
2455
01:45:03.600 --> 01:45:05.640
I'm sure people are taking notes feverishly.
2456
01:45:05.640 --> 01:45:06.800
Lots of takeaways.
2457
01:45:06.800 --> 01:45:07.720
It's been my pleasure.
2458
01:45:07.720 --> 01:45:09.120
Thank you so much for having me.