WEBVTT
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00:00:56.429Okay, awesome.
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00:00:58.269Welcome back to the Find Your Edge podcast.
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00:01:04.430I am your host, Chris Newport, and today I have got my dietetic intern, Amanda Sales, with me here.
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00:01:16.670So if you are unfamiliar with the process of becoming a dietitian, so beyond going through all of your undergraduate classes, you have to apply for a dietetic internship.
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00:01:20.909Amanda, tell us, well, first of all, you're from my alma mater, Meredith College.
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00:01:23.549I obviously did my internship a long time ago.
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00:01:25.549How has it changed over the years?
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00:01:27.390And what are some of the things that you had to do?
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00:01:31.469And then we're going to get into our topic, which is gut health, and I'm super excited about it.
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00:01:33.789So tell us about the internship.
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00:01:41.229Okay, so for the internship, you kind of have to do multiple rotations to gear you up for your job, pretty much.
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00:01:48.990So you do clinicals, illness rotation, pub uh wicker public health, and what's the other one?
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00:01:51.949And community or working public health.
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00:01:53.310Um, and then an enrichment.
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00:01:56.269So you can kind of do whatever you would like.
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00:02:02.430So you can go back to another place, or you can we were able to go to Italy, which was really nice.
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00:02:03.069Yeah.
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00:02:05.710I know something that you weren't able to do when you were there.
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00:02:06.750No.
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00:02:10.030So I did get the experience going to Italy, which was really fun.
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00:02:14.830But um, it is a lot of schooling, it's two years and then your internship.
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00:02:18.430So yeah, so two years of master's program and then your internship.
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00:02:18.909It's a lot.
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00:02:20.270Cool, cool.
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00:02:30.830So this is one of Amanda's requirements, and so we decided to do this as a podcast because this is not a topic that we've gotten into too much on the podcast, but all about gut health.
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00:02:41.550So I have subjected Amanda to a lot of different things as it relates to gut health and functional nutrition and sports nutrition and kind of combining all those things together.
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00:02:46.030So I let and if you guys can see this on YouTube, I would highly recommend going there.
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00:02:47.710Um, so that's what we're talking about.
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00:02:49.229And you have this beautiful presentation.
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00:02:52.349It's called gut check, a deep dive into your second brain.
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00:02:54.909Oh my gosh, you guys are so excited about this.
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00:02:55.949Take it away.
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00:03:11.150Yeah, so again, today's episode, we're just gonna do an ultimate deep dive into gut health, what it is, why it matters, how it influences everything from your immune system to your mood, uh, to your mood, and to chronic inflammation.
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00:03:24.189So we're kind of gonna be talking about two core frameworks, which could be uh dig in or stain, and diving into the microbiome, digestion, inflammation, and gut brain connection.
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00:03:32.349So by the end of this, hopefully you'll understand why gut health matters, but you'll walk away with those tools to begin your healing in your gut health.
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00:03:36.189So, first we're gonna dig into dig in pretty much.
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00:03:37.870So it's an acronym.
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00:03:49.229So yeah, so we have digestion and absorption, intestinal permeability, gut microbiota and dysbiosis, inflammation and immune system, and then the nervous system.
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00:03:57.069So with digestion, it's not just about the stomach, it starts with your brain and what we call the cephalic phase.
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00:04:03.789So it's smelling, thinking, chewing, and these actions help your body absorb nutrients.
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00:04:24.030So something that also could happen with probably a bad gut is maldigestion, which occurs when food isn't properly uh broken down, and that could be due to low or high stomach acid, weak bile or pancreatic enzyme production, or poor uh poor motality and/or absorption.
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00:04:29.230So something that you can try is uh a baking soda test and water.
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00:04:31.389Um, I was able to try this.
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00:04:34.269Um it was very salty.
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00:04:38.829It's like brushing your teeth with uh baking soda, but you swallow it.
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00:04:47.709Um, so some of the results you'll have is a delayed burp, uh, which is longer than three to five minutes, that indicates low stomach acid.
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00:04:58.670Um, immediate or very early burping is a good sign or could suggest high stomach acid, but normal burping, which is like two to three minutes, that's adequate stomach acid.
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00:05:01.389And quick note on the baking soda test.
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00:05:16.670Usually this is a good thing to try if people feel really like some of the symptoms of this are that they're of hypochlorhedria are feeling kind of like bloated or really full or maybe even a little nauseous after they eat.
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00:05:20.910So that's a good, you know, it's kind of like starting from the top and working your way down.
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00:05:22.990Like, what do we have going on?
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00:05:28.670Um, like Amanda had mentioned, like, is there something going on with a stomach acid issue?
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00:05:34.590Uh, like what's going on with motility, thinking about things like intrinsic factor.
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00:05:43.230So if some of those symptoms are showing up, this is a super easy at-home test that you can do, and you have to make sure you do it on an empty stomach.
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00:05:45.790So I think it's uh I always have to look up the formula.
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00:05:49.950I've not memorized it, but I think it's like a quarter teaspoon to maybe eight ounces of water.
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00:05:51.629Yeah, something like that.
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00:06:15.150Um, and you drink it on an empty stomach, and like Amanda had indicated, um, it's not exactly a lovely thing to do, but that if you've got a delayed burp, that could be a sign that your body is not giving or making enough hydrochloric acid or stomach acid, which is important to break down things like proteins, unravel amino acids, and all that kind of stuff.
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00:06:18.830So that's like the top of the line working its way down.
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00:06:22.270So there's one as it relates to digestion and absorption.
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00:06:23.950And what else you got, Amanda?
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00:06:33.790Okay, and then I got malabsorption, which happens when even after digestion, your nutrients aren't effectively absorbed into the bloodstream.
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00:06:44.350And this could lead to deficiencies in fat soluble uh vitamins, so your A, your D, your E, and K vitamins, uh B vitamins, especially B12.
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00:06:47.629Um, we have iron and calcium, and then protein.
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00:06:54.030Um, so some common causes of malabsorption include damage to the intestinal villi.
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00:06:57.629Um, this can be from celiac disease or infections.
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00:07:08.030We have chronic inflammation like Crohn's, pancreatic insufficiency or bio acid disorders, or small intestinal bacterial overgrowth.
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00:07:13.870So that's when kind of the bacteria and the nutrients are kind of competing for each other in the gut.
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00:07:29.069Another self-check tip that you guys can check is if you're experiencing like chronic fatigue, brittle nails, hair thinning, pale skin, or tingling in hands and feet, um, this could point to a malabsorption-related deficiency.
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00:07:38.350Um next thing we'll get into is intestinal permeability, slide change, perfect, or aka leaky gut.
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00:07:56.910This is kind of when your the your lining in your gut is opening and it's allowing those mar large molecules and toxins that we don't want to enter into our bloodstream, and they are entering, and this can trigger food sensitivity sensitivities like inflammation or even autoimmune diseases.
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00:07:59.629So that kind of leads into our microbiome.
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00:08:03.069I'll say on the intestinal permeability of the leaky gut.
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00:08:12.030Um, your digestive processes like like our your digestive system is like one big tube, you know, from your mouth to your rear end.
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00:08:33.789Like, and there shouldn't necessarily be uh in the case of leaky gut, um, we want to absorb the necessary things, but we don't want certain things to get through, and that's kind of what leaky gut is is things that uh go for the reasons that you're gonna talk about here shortly, which I'm so excited about, some additional frameworks.
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00:08:36.029So, anyway, uh that's one of the pieces.
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00:08:38.029Okay, gut microbiota, what you got?
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00:08:45.230Yeah, so what I learned, which was a really interesting fact fact, is 99% of your DNA isn't human.
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00:08:48.350It's actually your microbiome, which is insane.
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00:08:55.309And the microbiome literally regulate gene expression, mineral absorption, immune response, and inflammation.
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00:09:06.269Um, and yes, they also talk to your other organs like liver, pancreas, and your brain, which the main title is gut, brain, like big, big thing.
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00:09:07.470We'll get into that though.
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00:09:19.629But it kind of also leads into our next thing, which is the stain framework, which we talked about in the longevity group, about how there doesn't the tree has the gene on the side?
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00:09:21.629Yes, yes.
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00:09:30.269So the Integrated and Functional Nutrition Academy has come up with this really fabulous framework that it's it's stained, and she's got it on her screen right now.
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00:09:35.149So, and I'll let her go through each uh each like letter of the acronym.
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00:09:41.709But there's also on the left, um, they have like a genome, right?
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00:09:50.509Like a um genetic framework indicating that you know so much of your health depends on your genetics.
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00:09:56.110And then similarly, there's a tree that has you know beautiful leaves, and then it's got roots.
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00:10:04.429So looking at how can we address, you know, what are some of the symptoms or like the leaves, and then what is going on with a with the root causes.
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00:10:08.909So those sort of like embracing the stain framework framework.
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00:10:11.870So yeah, tell us more about the stain acronym.
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00:10:15.789Yeah, so the stain kind of explains like what could disrupt the gut.
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00:10:24.349So it can go from stress, uh, toxic exposure, adverse food reactions, infections, or nutritional imbalances.
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00:10:31.469Um, so these could be the root cause of a dysbiosis or aka in an unhealthy gut environment.
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00:10:40.669Um, so stress and poor diet can decrease your microbiome basically in and weaken your immune defenses.
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00:10:47.069So if you combine that with processed foods and antibiotics, your microbiome starts to basically collapse.
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00:10:50.110Um, but you can spot dysbiosis.
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00:10:52.589The symptoms are endless though.
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00:11:03.309So it's kind of hard to pinpoint that it is that because it could be bloating, headaches, skin issues, joint pain, fatigue, even IBS or Crohn's.
00:11:03.469 -->
00:11:07.149But you can have acute reactions or chronic.
00:11:07.230 -->
00:11:16.269Um, so acute would be the bloating, gas, fatigue um after eating, or chronic could be brain fog, autoimmune symptoms, or depression.
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00:11:17.629So it's a lot.
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00:11:26.909You know, I know you mentioned like acute symptoms, but having done quite a bit of work with food sensitivities, these could last up to 72 hours later.
00:11:27.309 -->
00:11:36.829You know, because when you think about a normal motility from the time a food enters your mouth to the time it enters the toilet, typically that's about 24 hours.
00:11:36.909 -->
00:11:41.549But some people that can, you know, depending on their motility, it could be a little slower, it could be a little faster.
00:11:41.709 -->
00:11:46.509And then feeling the repercussions of all of that could be up to 72 hours.
00:11:46.589 -->
00:11:56.429It's no different than like when you're feeding an infant, you know, if you're introducing a new food, just to make sure there's no allergic reactions, give it two to three days before you introduce something else, right?
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00:11:59.709Okay, gut disruption and dysbiosis.
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00:12:00.829Tell us the things.
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00:12:09.789I have another self-check basically, but like it's basically to ask yourself like what's one thing you do daily that supports or possibly stresses your gut.
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00:12:12.509For me, um, well, we'll talk about this later.
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00:12:25.469I know that I um tend to eat a lot, and I'm eating right before bed, which I know is not something um I should be doing, and I need to give my gut a rest too.
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00:12:31.149We'll go to uh the microbiome masterclass for our next little segment.
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00:12:46.909Um, so your gut microbiome is mostly located in your large intestines, and its mission uh control is for your short chain fatty acid production, nutrient synthesis, and immune defense.
00:12:47.069 -->
00:12:52.990Fiber, especially soluble fiber and resistant starch, feed these micro uh microbes.
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00:12:58.189Um, so think your green bananas, raw potatoes, beans, and whole grains.
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00:13:04.589Um, and then without fiber or your prebiotics, um, probiotics are useless.
00:13:04.829 -->
00:13:08.669Um, I read in a book, what was the genetic kitchen one?
00:13:08.990 -->
00:13:09.629Is that what it was?
00:13:09.949 -->
00:13:10.269Yes.
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00:13:11.149Yes.
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00:13:14.429Amanda's had some required reading to work with us.
00:13:14.829 -->
00:13:22.669Um the author brought up the point of the probiotics is the seed and prebiotics are the feed.
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00:13:35.789So fermented foods like yogurt, kefir, sauerkraut, and sourdough deliver live bacteria, which are those probiotics, while prebiotics like bananas, garlic, onions, and leeks feed them.
00:13:35.949 -->
00:13:41.149And then another big thing for the microbiome is that hydration is very crucial.
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00:13:44.189So without enough water, stool moves slowly.
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00:13:49.629Um, and this increases the risk for dysbiosis and discomfort, which we don't want.
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00:13:53.149Next, we got inflammation and immunity.
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00:14:00.909So a big thing, 70% of your immune system lives in your gut, which I found very fascinating.
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00:14:09.789So when your gut is inflamed, your whole body feels it, whether it's in the form of chronic pain, autoimmune issues, brain fog, or depression.
00:14:10.029 -->
00:14:16.589Some uh inflammate inflammatory biomarkers is the caloprectin.
00:14:16.669 -->
00:14:17.309Is that how you say it?
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00:14:18.189Caloprectin.
00:14:18.429 -->
00:14:19.549Yep, calprotectin.
00:14:19.870 -->
00:14:20.669Calprotectin.
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00:14:22.269And lactovermin.
00:14:22.509 -->
00:14:27.949So these check for your gut inflammation, and this can be due uh from stool testing.
00:14:28.110 -->
00:14:40.429And then, but obviously, healing starts with food, um, Mediterranean style diet, um, high in fiber, polyphenols, and healthy fats like omega-3s, and then low in ultra-processed foods and sugar.
00:14:40.589 -->
00:14:43.949I know we talked about polyphenols multiple all over the place.
00:14:44.029 -->
00:14:47.949We always talk about in our longevity group, every group that I'm in, we always talk about them.
00:14:48.189 -->
00:14:53.069But they are plant compounds found in like berries, olive oils, herbs, and dark chocolate.
00:14:53.230 -->
00:14:57.549Um, they also feed your uh your gut and reduce inflammation.
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00:15:00.829So it's important to have those in your diet.
00:15:01.789 -->
00:15:06.349Um, the next thing that we have is basically your gut brain access.
00:15:06.509 -->
00:15:15.389A thing that came to mind is like getting butterflies in your stomach, and that's like your gut brain access in action, basically.
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00:15:19.069So your vagus nerve, um, which is the main communication highway.
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00:15:38.909So you can strengthen that by like relaxing, doing what you love, uh, deep breathing, singing if that is something you do, yoga, um, and a probiotic and polyphenol-rich foods is also a good thing to add to your list because dysbiosis impacts your mood and anxiety and even sleep.
00:15:39.069 -->
00:15:42.429Uh, so when we talk about like mental health, we must also talk about gut health.
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00:15:46.509Then we get into our five R's of the healing framework.
00:15:46.669 -->
00:16:12.589So the five R approach is remove, uh, replace, looking at those inflammatory foods, infections, or stressors, um, replaced uh digestive enzymes, gastric support, think ginger, bitters, reinoculate is probiotics and prebiotics, repair with nutrients like zinc, glutamate, and sodium birate, um, and then rebalance with stress management, sleep connection, and purpose.
00:16:12.750 -->
00:16:24.509And then remember that healing your gut isn't just about removing bad things, it's about nurturing the environment that allows your body to flourish and not everyone needs to eliminate the same foods or take the same probiotics.
00:16:24.669 -->
00:16:27.949Everybody's body is different, everyone's gut is you uh unique.
00:16:28.110 -->
00:16:31.629So testing and working with Chris would be a great source.
00:16:31.789 -->
00:16:35.789It can help you tailor like to your needs and what you need.
00:16:35.949 -->
00:16:44.110And then our last segment, which I thought was probably the coolest thing I learned, is that your gut has its own circadian rhythm.
00:16:44.349 -->
00:16:46.189So, again, this is my issue.
00:16:46.349 -->
00:16:50.429Eating late at night, irregular meals or poor sleep disrupts it.
00:16:50.669 -->
00:16:53.629So kind of eat within a 10 to 12 hour window.
00:16:53.709 -->
00:17:05.309Um, avoid heavy meals, so two to three hours before bed, and prior to prioritize sleep to allow the gut lining to heal overnight, which is a big thing.
00:17:05.630 -->
00:17:06.190Super cool.
00:17:06.349 -->
00:17:06.990Okay, that's great.
00:17:07.069 -->
00:17:18.269Yeah, as you're saying, like the gut circadian rhythm things that are coming up for me is like, okay, so you you didn't mention that you're playing soccer still, right?
00:17:19.230 -->
00:17:19.789Yeah.
00:17:20.029 -->
00:17:22.110So, and you have late night games.
00:17:22.269 -->
00:17:26.750So sometimes there can be various disruptors for this strategy.
00:17:27.390 -->
00:17:30.269And there's always exceptions to the rule, right?
00:17:30.349 -->
00:17:41.230If we've got um athletes who need to gain weight, then generally speaking, we we may have to have them eat late in order for them to help uh you know gain weight.
00:17:41.390 -->
00:17:50.829Oftentimes people are coming to us because they want to gain weight, but they still want to be active, so it's like finding this balance of if I'm getting my evening workout, what do I do?
00:17:51.150 -->
00:17:57.870You also have to go back to like what is the purpose of consuming food in the first place, right?
00:17:57.950 -->
00:18:03.230Like it gives us energy, we absorb the nutrients from it.
00:18:03.549 -->
00:18:07.950So, but do we need excessive amounts of energy when we sleep?
00:18:08.829 -->
00:18:26.029Not really, but we need enough things like amino acids throughout the day coming from our protein sources such that we're able to sustain our lean body mass, which I hope everybody wants to sustain their lean body mass, especially as we get older.
00:18:26.670 -->
00:18:40.269So, but you know, eating large meals, I know that can be really tough, especially that you know, like if you're going to France for for the summer and eating at nine o'clock at night, but then of course everything is sort of shifted.
00:18:40.430 -->
00:19:01.149So I want people to be weary of hard and fast nutrition rules, to know that what your body specifically needs is so unique to the activities that you like to do, to the things that you're trying to challenge yourself with.
00:19:01.309 -->
00:19:09.950Maybe it's doing an ultramarathon, maybe it's just starting to, you know, get off the couch and start to get a little bit stronger.
00:19:10.589 -->
00:19:17.389So there are certainly like, you know, Amanda's mentioning eating in a having like a 10 to 12 hour eating window.
00:19:17.470 -->
00:19:17.950That's great.
00:19:18.029 -->
00:19:19.869That's considered intermittent fasting.
00:19:20.029 -->
00:19:28.750Everybody should have some degree of fasting throughout the day, with very few exceptions, unless there's like some clinical exceptions.
00:19:29.149 -->
00:19:36.430And yes, avoiding heavy meal times during bedtime so that you can let your, yeah, yeah, your gut needs a little bit of rest time too.
00:19:36.829 -->
00:19:46.509And you know, consider that when you take in the food, then it's like, okay, well, here's the energy you need to do the work or do the workouts or do the things that you're doing during the day.
00:19:46.909 -->
00:19:50.029But do you need those things while you're sleeping?
00:19:50.269 -->
00:20:15.869So, and also I love that you put prioritize sleep because, oh my gosh, this especially this population, if I'm speaking to you and you're listening to this, you're probably a hard driver, somebody who has like really intense goals, and you've got like a really amazing, um, you know, probably some sort of high-intensity job, or like a you know, a stay-at-home mom or something like that, and which is a high-intensity job in my book.
00:20:16.190 -->
00:20:19.149So thank you for all the things that you guys do.
00:20:19.389 -->
00:20:25.869Um, sleep is hands down one of the best things that you can do for your body.
00:20:26.109 -->
00:20:33.470Um, everybody needs a little bit of a different amount, which is why we do our, you know, gut um or our genetic testing.
00:20:33.789 -->
00:20:37.710So, anyway, just wanted to speak to the whole gut circadian rhythm.
00:20:37.789 -->
00:20:44.909And I think those are great tips that you had in terms of, you know, the brain has a clock and the gut has a clock.
00:20:45.069 -->
00:20:48.109Like, you don't want to be waking up in the middle of the night to go poop.
00:20:48.190 -->
00:20:52.829Like, that's your gut's like, okay, we're gonna rest.
00:20:53.389 -->
00:21:01.950So I'm gonna shut down a little, not shut down, but like I'm gonna slow down a little bit so that you can get the adequate rest that you need to get.
00:21:02.269 -->
00:21:10.349So what were some of the I know you mentioned a few of them, but well, like this being one of them, what were some of the most interesting things that you learned from this process?
00:21:10.750 -->
00:21:16.909I think just like the biggest thing is that the gut is so important to your body.
00:21:16.990 -->
00:21:21.950And I didn't realize you in school, like yes, you learn about like diseases.
00:21:22.109 -->
00:21:22.909We talked about this.
00:21:22.990 -->
00:21:39.710The you learn about diseases that happen in your gut, but that's really all you touch upon, and you don't realize how how much the gut affects your whole body, like literally everything, and like even just stress can affect your gut.
00:21:39.950 -->
00:21:43.789Um, Chris, do you want to tell that story the about the author?
00:21:44.029 -->
00:21:46.509You're gonna oh yeah, yes, I love that.
00:21:46.589 -->
00:21:48.829So there's a gentleman I follow, his name is Dr.
00:21:48.909 -->
00:22:06.990Wood, he's got a um facility down in Florida, heard him speak at a conference last year, and just had a really fascinating, I mean, just tying it into the depth with which your gut and stress are so deeply connected.
00:22:07.309 -->
00:22:09.869And then we touched on that in the stain framework, right?
00:22:10.029 -->
00:22:12.750Stress being number one, I think for good reason, also.
00:22:13.470 -->
00:22:21.710Um, he had a daughter who had some issues when she was like 14.
00:22:21.869 -->
00:22:32.109I think it was like, you know, Crohn's, so an autoimmune gut health issue, and actually had to have part of her colon removed as a very young child.
00:22:32.190 -->
00:22:33.629That's very unusual.
00:22:33.869 -->
00:22:40.430And a couple of years later, then had another issue with her lungs and just got worse and worse.
00:22:40.509 -->
00:22:45.309Basically, the doctors were like, live near a hospital because you know this is not curable.
00:22:45.549 -->
00:22:55.549Well, as it turns out, she had had some uh sexual abuse when she was very young, like maybe six or seven, that was not disclosed, and she finally disclosed it to.
00:22:56.029 -->
00:22:59.789Her family and her dad was like this.
00:22:59.869 -->
00:23:00.109Dr.
00:23:00.269 -->
00:23:07.549Wood was convinced like uh this is the problem for which her autoimmune issues have occurred.
00:23:07.629 -->
00:23:17.710So went back to school, went through a whole psychological degree, and then finding some of the holes in um not necessarily that profession.
00:23:17.789 -->
00:23:45.869I'm not trying to say that people don't necessarily want to help others, they do, but just seeing a different path for which he could help and was able to go through this whole process, basically created this really fantastic, I think he calls it the tip framework with which he was able to, in essence, like cure his uh child and um address a lot of her trauma in order for her to heal herself.
00:23:46.190 -->
00:24:12.990So I encourage you to start to think about are there autoimmune responses, are is there something deeper going on with your body and starting to um look deeper into whether it be therapy, whether it be journaling, whether it be meditation, things with which you can get out of your prefrontal cortex and get out of your thinking brain and dig deeper into your history.
00:24:13.629 -->
00:24:31.309And um it has been argued that so many people have even these like micro-traumas, that pretty much everyone has some degree of microtrauma, whether it be shame-inducing or um, you know, obviously you've got some more massive traumas, things like war, sexual abuse, things like that.
00:24:31.389 -->
00:24:34.750And then there's these little micro traumas that sort of compound on each other.
00:24:34.990 -->
00:24:50.909So I'm not saying that that's the cause of everyone's gut health, but it certainly is, um, can be a very deep trigger for your body responding in a way that your nervous system is trying to protect yourself.
00:24:51.069 -->
00:24:55.069It's just we can go real deep on that.
00:24:55.389 -->
00:25:08.029So, anyway, people didn't know they were gonna get a presentation and a uh, you know, little uh door opener into trauma and um nutrition.
00:25:08.190 -->
00:25:16.829But it's it's just been sort of a theme, I would say, in my career of Amanda, like you had said, like some of the things we learned in school, it's great.
00:25:16.990 -->
00:25:31.470It's like a great jumping point for learning about all these diseases, and then starting, at least in my experience, starting to go into practice and being like, oh, some of these things are not working like I feel they should be.
00:25:31.710 -->
00:25:52.990And then going down that rabbit hole for myself of okay, I'm gonna learn more about food sensitivity testing, deeper into gut testing, and then I got deeper into genetic testing and trying to put all these pieces together because I'm like, okay, well, food sensitivity alone is not it, because like you had mentioned some of the leaky gut.
00:25:53.710 -->
00:26:09.789Food sensitivities are sort of a product of a leaky gut, so we need to heal the gut to close those leaks, if you will, to heal them in order for those things to avoid getting into your bloodstream and creating the sensitivity.
00:26:09.950 -->
00:26:12.430So it's like, okay, well, yes, it's nice.
00:26:12.509 -->
00:26:44.990So the way that I like to approach it, I like to do gut testing and food sensitivity testing together to look at what's the degree of any viruses, parasites, in addition to food sensitivity, and then also looking at the depth to which certain bacteria are residing, like you had mentioned um short chain fatty acids, like what's the degree to which you have butyrate, which is one of your main short chain food fatty acids, which is kind of like the energy or your ATP, if you will, for your gut?
00:26:45.389 -->
00:26:47.710Do you have enough energy for your gut?
00:26:47.789 -->
00:26:59.069So I like to look at gut cut gut testing in addition to food sensitivity testing, and then are there other things like genetic testing on top of that that we want to do?
00:26:59.309 -->
00:27:02.750I mean, you know, and you also mentioned nutritional imbalances.
00:27:02.829 -->
00:27:05.230Do we want to go into micronutrient testing?
00:27:05.389 -->
00:27:12.670Are there things that have gotten so far out of hand that we can correct them one way or the other?
00:27:12.909 -->
00:27:14.909So those are some of the things that I like to look at.
00:27:14.990 -->
00:27:23.230And then, you know, getting pretty deep into their history of everything from how they food shop to are they chewing their food?
00:27:23.710 -->
00:27:25.470What's their dentition like?
00:27:25.869 -->
00:27:30.829Um, were they born vaginally or um via C-section?
00:27:30.909 -->
00:27:44.750I mean, we're finding that more and more that when you physically go through the vaginal canal, there's a microbiome in the vaginal canal that when an infant gets exposed to that, it kicks off their gut microbiome.
00:27:45.149 -->
00:27:55.149So, and then to think not only do you have a gut microbiome, like I just mentioned, you have a vaginal microbiome, you have a nasal microbiome, you have a microbiome on your skin, you have an oral microbiome.
00:27:55.309 -->
00:28:02.349It's like, oh my gosh, all the bacteria doing hopefully good things, but sometimes not so good things.
00:28:02.589 -->
00:28:07.230So, oh goodness, the rabbit holes, this could turn into like multiple different podcasts.
00:28:07.389 -->
00:28:09.230And if you guys wanted to, let me know.
00:28:09.549 -->
00:28:13.710Did we get to everything you feel like in terms of your kind of key things?
00:28:14.029 -->
00:28:19.549Yeah, I think the only thing I have left is the interactive challenge that they possibly could have.
00:28:19.869 -->
00:28:20.670Oh, okay.
00:28:20.829 -->
00:28:22.349Let's do a gut reset week.
00:28:22.430 -->
00:28:22.990Tell me about it.
00:28:23.309 -->
00:28:24.430Gut reset week.
00:28:24.589 -->
00:28:26.109Oh boy, can you guys see that?
00:28:26.269 -->
00:28:28.589My exit out of the screen on accident.
00:28:29.309 -->
00:28:30.190Oh, that's okay.
00:28:30.349 -->
00:28:31.470Yeah, just it did, yeah.
00:28:31.549 -->
00:28:32.349Tell us about it.
00:28:32.589 -->
00:28:35.950Also, like your presentations are so freaking adorable.
00:28:36.109 -->
00:28:41.710So if you guys are watching, hopefully you can like watch this over on YouTube because it's it's uh it's really cute.
00:28:41.950 -->
00:28:42.909Anyway, okay, yeah.
00:28:42.990 -->
00:28:46.909Tell us that oh, look at look, it's this rust and reclamation.
00:28:47.069 -->
00:28:49.149Yes, reclaim your gut, y'all.
00:28:49.309 -->
00:28:53.549Like, I tell I tell my kids all the time, I'm like, have you pooped your brown bananas today?
00:28:53.629 -->
00:28:59.470And they're like, Mother, please stop asking me about my poop habits.
00:28:59.549 -->
00:29:01.389I'm like, but it's my job.
00:29:02.750 -->
00:29:04.349Okay, a gut reset week.
00:29:04.430 -->
00:29:05.389What do you got?
00:29:06.750 -->
00:29:14.029Uh basically for the gut reset week, you can try to add one fermented food a day.
00:29:14.269 -->
00:29:23.549Um, you want to have a high fiber diet, so 25 to 30 grams per day, eight hours of sleep to help your vagus nerve reset.
00:29:23.710 -->
00:29:32.109Um, and then I think we were gonna do a social media post so you can kind of share your experience and what your gut is feeling pretty much.
00:29:32.589 -->
00:29:32.990Yes.
00:29:33.149 -->
00:29:35.789So don't share your brown bananas on social, please.
00:29:35.950 -->
00:29:36.670That's gross.
00:29:37.950 -->
00:29:38.990Don't want to see that.
00:29:39.309 -->
00:29:40.990Yes, no, we don't want to see that.
00:29:41.149 -->
00:29:51.309Although I will say in our uh software that we have to be able to like do people's food logs and whatnot, there is a section where you can track your stools.
00:29:51.549 -->
00:29:58.109Um, so that's sometimes that's good because a lot of people are like, oh, I am bloated.
00:29:58.349 -->
00:29:59.869It's like, well, how often are you bloated?
00:30:00.109 -->
00:30:01.470Are you bloated after every meal?
00:30:01.710 -->
00:30:06.269Remember, because that's that's gonna help guide me on like, do we need to do the hypochlocal test?
00:30:06.349 -->
00:30:07.389Do we need to do something else?
00:30:07.549 -->
00:30:11.149Like, where could be the potential um gap?
00:30:11.950 -->
00:30:14.909Uh so anyway, back to our gut reset challenge.
00:30:14.990 -->
00:30:16.829Oh, on social at the endurance edge.
00:30:16.909 -->
00:30:23.470So if you want to shoot us a DM and just tell us how you're feeling on a regular basis or at the end of it, that would be awesome.
00:30:23.629 -->
00:30:25.230Um, let's rewind a little bit.
00:30:25.389 -->
00:30:29.230Amanda, remind us what fermented foods are.
00:30:30.109 -->
00:30:30.829Oh, okay.
00:30:30.990 -->
00:30:38.829So fermented foods are gonna be your um it's like your yogurt, your kefir, your kombucha.
00:30:39.309 -->
00:30:42.029I love me some kombucha every now and again.
00:30:42.269 -->
00:30:44.670I'm a big, I'm a big water kefir fan.
00:30:44.829 -->
00:30:45.389What oh really?
00:30:45.710 -->
00:30:51.549So there is dairy kefir, and there's oh yes, water kefir is very similar to kombucha, but not as funky.
00:30:51.869 -->
00:30:58.190So some people kind of get a little offended by the by the like sort of funky nature of kombucha.
00:30:58.509 -->
00:31:04.909Water kefir is a little lighter, it's a little, I don't know, in my opinion, it's a little more refreshing.
00:31:04.990 -->
00:31:11.470Um, but it's basically fermented sugar water versus kombucha is fermented tea, like sweet tea, basically.
00:31:11.629 -->
00:31:15.149I know people don't necessarily think of it that way, but that's really what it is.
00:31:15.470 -->
00:31:33.789So um I will say, do you remember somebody in the longevity group shared um we were talking about fermented foods, and uh she shared that she like ate like a whole jar of sauerkraut or something like that.
00:31:33.950 -->
00:31:37.069Like start small, y'all.
00:31:37.710 -->
00:31:51.309Yeah, your gut might go a little bit haywire because um, you know, the this the bacteria in your gut shifts relatively quickly, but also like give it some time.
00:31:51.389 -->
00:32:01.549It's just like training for a marathon, like don't go from zero to you know 15 miles in the first go at it, like go from zero to you know two miles or zero to three miles.
00:32:01.789 -->
00:32:11.710Um so you know, instead of drinking four kombuchas a day, just start with like maybe a half of one and then the next day do another half.
00:32:11.950 -->
00:32:14.670So, yeah, did we miss any like fermented foods?
00:32:14.990 -->
00:32:15.950I don't think so.
00:32:16.190 -->
00:32:20.750Um kimki pickles, that's all I got.
00:32:21.069 -->
00:32:23.710I I love I love kimchi, not for everyone.
00:32:24.029 -->
00:32:25.629I've never tried that either.
00:32:25.950 -->
00:32:28.829Okay, so you report back just like you did.
00:32:28.990 -->
00:32:35.629So yes, this is what I love about interns, is that they're so open to trying different things, it's so fantastic.
00:32:36.109 -->
00:32:42.990Um I got one, I got one set of interns to try these, like oh god, they were so terrible.
00:32:43.149 -->
00:32:57.389It's basically like a uh like an algae pill, and um and it's set on the on the label, it was like you know, you could chew or swallow, and um they chewed it, and I think that they were gonna murder me.
00:32:57.549 -->
00:32:58.909So I survived though.
00:32:59.069 -->
00:33:02.109So anyway, but kimchi is fermented cabbage.
00:33:02.349 -->
00:33:04.349Oftentimes it's very spicy.
00:33:04.589 -->
00:33:09.149If you get pickles, you can't get them just from your regular like store shelf.
00:33:09.230 -->
00:33:21.230You have to get them from the refrigerated section, and you have to make sure that it says that they're fermented um versus just like um blind, right?
00:33:21.389 -->
00:33:23.309So they actually have to be fermented.
00:33:23.710 -->
00:33:29.230Um, okay, so then 25 to 30 grams of fiber today per day.
00:33:29.309 -->
00:33:37.629If I'm thinking of like three meals a day, maybe a snack, I mean that's a pretty that's a pretty good amount, right?
00:33:37.950 -->
00:33:40.829Of of fiber uh per meal.
00:33:41.069 -->
00:33:49.869And what are some of the ideal things, some direction in terms of fiber that people can go for to get 25 to 30 grams a day?
00:33:50.190 -->
00:33:52.990Your whole grains, those are your big ones.
00:33:53.869 -->
00:33:57.789Um beans are one of my favorites.
00:33:58.190 -->
00:33:59.470Um legumes, yeah.
00:33:59.629 -->
00:34:05.549Nuts, seeds, vegetables, broccoli, carrots, spinach.
00:34:06.990 -->
00:34:08.510Love me some sweet potatoes.
00:34:09.150 -->
00:34:10.110Yes, so good.
00:34:10.349 -->
00:34:11.630Love you some sweet potatoes.
00:34:11.710 -->
00:34:12.510Okay, yeah.
00:34:13.470 -->
00:34:13.869Cool.
00:34:14.430 -->
00:34:17.070Love me oatmeal and I put some peanut butter in it.
00:34:17.869 -->
00:34:21.150Oh, yes, some magical um fiber.
00:34:21.309 -->
00:34:24.909I just had Oat Ran this morning with some pumpkin seeds.
00:34:25.070 -->
00:34:31.309Oatran has more soluble fiber in it, especially for anybody who's looking to lower their cholesterol a little bit.
00:34:31.470 -->
00:34:35.389That one's a little bit harder to find, but that's a really great source of fiber.
00:34:35.630 -->
00:34:46.190Um, I know there's some drinks now, like uh, and I'm I'm not like, you know, uh sponsored by any of these people, but like Olipop, you know, is one of them.
00:34:46.430 -->
00:34:48.670You know, they're like, yeah, they're expensive.
00:34:48.909 -->
00:34:54.349They're like more than an alcoholic drink, which blows my mind a little bit, but um, so is kombucha.
00:34:54.430 -->
00:34:56.909So yeah, kombucha is expensive too.
00:34:57.150 -->
00:34:58.349Scooby, yes.
00:34:58.590 -->
00:35:01.550Um, it is something that you can eventually um make.
00:35:01.789 -->
00:35:03.789Anything fermented, you can make on your own.
00:35:03.949 -->
00:35:07.550And it's a college made kombucha all the time.
00:35:08.029 -->
00:35:08.909Was it good?
00:35:09.150 -->
00:35:10.750Uh I didn't want to try it.
00:35:10.829 -->
00:35:12.989It you were afraid of it.
00:35:14.029 -->
00:35:20.989The process of making it looks disgusting because obviously it's just like bacteria growing in a bottle.
00:35:21.309 -->
00:35:23.389But it's yeah, I didn't try it.
00:35:23.469 -->
00:35:24.429It smelled good.
00:35:25.150 -->
00:35:26.029Didn't want to try it though.
00:35:26.269 -->
00:35:27.150Didn't want to try it, yeah.
00:35:27.230 -->
00:35:27.630That's fair.
00:35:27.789 -->
00:35:29.230I um or something like that.
00:35:29.469 -->
00:35:39.150It involves if you want to go to that next step, and you and you can buy there's actually a local company that does a lot of like fermented like kits.
00:35:39.789 -->
00:35:43.389Um, I'll have to remember their name and put it in the show in the show notes.
00:35:43.469 -->
00:35:53.230But if you're like, yeah, I would like to start making my own buttermilk, or I want to start making my own yogurt or start making my own kombucha, they have these kits that you can get.
00:35:53.309 -->
00:36:06.750But kombucha is an interesting one because again, like I said, it's fermented sweet tea, and then you have to have a scoby, and it looks like, for lack of a better word, like a giant scab on top of the drink.
00:36:06.909 -->
00:36:16.509And if you are a little skeeved, you're probably not gonna like it or not like making it, but that gets removed once you, you know, drink the final product.
00:36:16.829 -->
00:36:19.869Also, you can make your own uh sourdough bread too.
00:36:20.110 -->
00:36:21.469Yes, that's a great one.
00:36:21.630 -->
00:36:29.630And I know we haven't mentioned beer, but that doesn't count because the alcoholic nature is not good for your gut at all.
00:36:29.789 -->
00:36:35.469It is literally a toxin, uh, no matter what degree of alcohol uh you have.
00:36:35.550 -->
00:36:41.949And I'm not trying to like I'm not trying to shame anyone if you are someone who enjoys an alcoholic beverage.
00:36:42.110 -->
00:36:43.949I do myself on occasion.
00:36:44.110 -->
00:36:49.869Um, so but but if you are going to heal your gut, you gotta give alcohol a rest.
00:36:50.029 -->
00:36:57.550Maybe that could be our little addition to the interactive challenge of getting your fiber, getting your sleep.
00:36:57.710 -->
00:36:59.150You know, let us know how it goes.
00:36:59.309 -->
00:37:02.989So share it and uh hopefully try some new things.
00:37:03.309 -->
00:37:29.710And I will have to end on this note in terms of your how powerful your gut microbiome is, is um there is such a thing, a medical process of taking stool from a healthy person and literally putting it into an unhealthy person and it works.
00:37:30.110 -->
00:37:32.110Like what the heck?
00:37:32.429 -->
00:37:33.869And man, that's cheap.
00:37:34.909 -->
00:37:41.949You know, like yeah, so like especially somebody who's got like um who's really suffering from like C diff.
00:37:42.670 -->
00:38:00.670Uh, we're finding more and more that certain parts of your microbiome proliferate in not good ways, in um extreme obesity, and that some of these stool transplants are helping, which is crazy to me.
00:38:01.230 -->
00:38:05.150Anyway, it was such a great way to finish on a poop note.
00:38:05.230 -->
00:38:07.469You know, my son would be so proud.
00:38:10.110 -->
00:38:13.389I know people are always like so, they're like, oh my gosh, I'm so sorry.
00:38:13.469 -->
00:38:14.429Is that TMI?
00:38:14.509 -->
00:38:18.349I'm like, that's literally what we talk about and what we learn about all the time.
00:38:19.389 -->
00:38:20.269All right, Amanda.
00:38:20.509 -->
00:38:24.110Any last words of wisdom for everyone out there?
00:38:24.909 -->
00:38:28.029Um, just take care of your gut, pretty much.
00:38:28.269 -->
00:38:28.590Yeah.
00:38:28.829 -->
00:38:29.550And your body.
00:38:29.869 -->
00:38:33.230Because you know it's most of your body, it sounds like.
00:38:33.550 -->
00:38:33.949Yes.
00:38:34.349 -->
00:38:35.869So that's all I got though.
00:38:36.269 -->
00:38:36.670So big.
00:38:36.829 -->
00:38:37.230Awesome.
00:38:37.469 -->
00:38:38.110Good job.
00:38:38.269 -->
00:38:41.070Yeah, a big round of applause for Amanda.
00:38:41.150 -->
00:38:48.590Woohoo! And uh for everybody else out there, thank you so much for listening to the Find Your Edge podcast, and we will catch you next time.
