3 DIFFERENT Ways to REPAIR Your Gut Health
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hey everyone Thomas de Lauer here in today’s video we’re going over three steps to fix your gut so these three things will work great individually but they work really well if you do them in sequence so I’m gonna go through how fasting a strategic amount of times per week can be very beneficial and then some specific foods that you want to add in after doing those fasts and then things you need to avoid okay so let’s go ahead and let’s jump right in but first please do make sure you hit that red subscribe button and please do hit that little bell icon so you can turn on notifications so you never missed our daily videos so first and foremost yes you probably watch this channel because you’re into fasting or maybe you’ve heard about intermittent fasting thing is it is more than just a tool to lose weight it is hugely beneficial when it comes down to your gut microbiome which quite frankly in my opinion is everything okay so bad bacteria tend to have a shorter doubling time so what that means is when you go without food for a period of time you generally will kill off bad bacteria first they take longer to actually double they take longer to multiply so if you go a longer period of time like fasting without food they will die before the good bacteria do now this hypothetically in this case is a short term situation right I say hypothetically because this is proven in some clinicals but not entirely and I’m very very honest with that so it’s a short-term fix because eventually bacterias are just gonna end up coming back and causing an issue and come with a vengeance but if we look at this Scandinavian Journal of immunology published a study that found that alternate day fasting cleared pathogenic bacteria so they found simply put that when people would do alternate day fasting fast one day than not fast than fast they ended up clearing out Salmonella and other bad bacteria much faster than those that weren’t showing that hey there you go bad bacteria tend to die off so maybe it is more than just short-term they also found there’s elevated levels of immunoglobulin a which plays a big role in the gut mucosal layer so if we’re looking at the effect of the gut mucosal layer on protecting our gut and protecting our good bacteria and staving off bad that’s exactly what we want we want elevated immunoglobulin a now I know that scientific and medical but immunoglobulin a just plays a role in the right antibodies and they’re right immune response that is correlated with our gut it’s all a balance there your gut bacteria is out of whack your immune systems out of whack then we look at another study that was published in the journal Cell Metabolism found that alternate what’s a little type of their alternate day fasting alters the gut biome to promote the beijing of white fat what that simply means this is a great body composition effect the beijing of white fat means that white fat is taking on attributes of brown fat brown fat is the fat that actually stimulates thermogenesis it creates body heat and it allows us to utilize calories as heat rather than store them so brown fats great for well burning fat but what that proves to us is that the gut biome plays a significant role in our fat tissue and fasting plays a role in the gut biome which indirectly and directly is affecting our fat tissue therefore proving yes fasting affects the gut biome now this does this via a unique pathway and this is nerdy here for a second it’s called the up regulation of gene coding from a specific gene MC t1 this is only for you science nerds just stick with me for one second basically it up regulates the fermenting compounds in the gut so when we fast for minting compounds like lactate increase causing more digestion and more bacterial proliferation of good bacteria pretty intriguing stuff so what you’d want to do you don’t necessarily alternate day fast but say fast for 18 or 20 hours on Monday Wednesday and Friday nothing crazy you still get to eat dinner so that you eat potentially lunch you’re not fasting for the full day this is very entry level very simple that anyone can do and this is a rehab method you don’t have to do this forever if you don’t want to then we move on in number two which is adding prebiotics and bone broth in the right resistant starches which we will discuss in a little bit here the fermentation pre-buy of prebiotics leads to short chain fatty-acids if you watch enough of my videos you’ll notice that this is a common theme short chain fatty acids are the fully digested broken-down pieces of fiber and some fats they serve as a fuel for the gut cells literally a fuel for them which we’ll talk about in a second we want these short chain fatty acids known as butyrate very powerful so what happens is when we break down specific fibers they get broken down by different back tear into this butyrate it’s crazy it’s the end product it’s the end result of bacteria having a feeding frenzy on fibre now we have inulin we have resistant starches and I’m gonna list off a few that I recommend resistant starches are starches not even fibers really that don’t break down and I highly highly recommend that you get some of these powders or do something find them online you can find them ok like raw potato powder you can get green banana fiber green banana powder stuff like that ok chicory root is a different one that’s actually a fiber then we have garlic even lots of garlic asparagus artichoke tremendous prebiotics the resistance starches I have other videos I’ll link out to them down below that’s a whole fascinating world in and of itself literally starches that just don’t break down but they feed the gut bacteria just wild stuff now before I get into this little scientific section here let me give you a little bit of a protocol what you’d want to do so if you fast three days per week on the days that you don’t fast you’d want to be consuming a high amount of prebiotic veggies simply put what’s gonna happen is the bad bacteria is gonna die off during your fast leaving you with good bacteria then you feed it the prebiotics so then you’re pouring gasoline on a fire so to speak in a good way of the existing bacteria that you already have so you kill off the bad this is all just exaggerated kill off the bad leaving you only with good and then you feed the good so it up regulates and elevates and then that ratio of good to bad is even better than you fast again more bad bacteria dies you’re left with more good and you feed it again eventually you’re feeding up a bunch of good bacteria leading yourself with a great ratio of good to bad now from a genetic level butyrate acts as what is called a histone deacetylase inhibitor I’ll keep this short it basically means at a genetic level it supports the stem-cell production of gut cells so the more fiber you eat the more short chain fatty-acids the more you have an actual genetic effect the cells of the colon like I said before 70% of the energy that they get comes from that short chain fatty acid then I recommend that you have bone broth and this comes as the healing side of things you can even break your fast with the bone broth you see the bran broth provides gelatin which is a hydrophilic colloid which means it draws water into the mucosal layer to protect it more so now you’ve got this great happy healthy gut biome protect it for ecosystem with a good gut lining FYI a lot of the stuff that I’m talking about here with the exception of like fresh veggies you can get at thrive market talk about them all the time they are a big sponsor this channel so big thank you to thrive market an online membership based grocery store so after you watch this video check them out there’s a special link down below that can get you access to specific boxes that I’ve created for fasting and everything like that with my recommended groceries you definitely don’t want to miss out on that check them out and a big THANK YOU thrive market for extending this out to everyone that watches my videos now we have to jump over to what you need to avoid ok very sketchy stuff here but really cutting-edge science and one particular study that really blew me away sugar we know the sugars bad but did you know that it could be changing your whole gut biome here’s where it gets wild and I can do more videos on this 2019 PNAS study found that there is evidence that sugar acts as a signal that impedes proteins that allow bacterial growth why is that fascinating because now sugar is not just a macronutrient sugar is not just a carbohydrate anymore we’re seeing that sugar is a signaling device that is signaling different processes in our body whoa maybe we’re starting to uncover that all foods could be potential signaling devices not just fuel so sugar signals the body to shut down proteins that would normally allow our bacteria to grow holy cow now another piece that you have to be very careful with is artificial sweeteners journal Nature 2014 it’s one of my favorite studies out there found that when they fed mice saccharine sucralose or aspartame the mice developed at glucose intolerance well what does that mean what is that to do with the gut bacteria well when they took that bacteria out of that mice and put it into different mice those mice developed glucose intolerance proving two things one that gut bacteria does affect our actual glucose intolerance and our ability to digest carbs but secondly that gut bacteria is clearly affected by artificial sweeteners making us intolerant to glucose this is bad news this is actually really scary stuff and we need to be very cautious of that more and more evidence coming out keep it with stevia keep it with monk fruit whenever you can erythritol actually okay two is erythritol is technically indigestible can actually contribute to the growth of good bacteria I’ve done right here’s what’s wild they also did this in humans where for one week they had people consume artificial sweeteners that didn’t normally well four out of seven people developed glucose intolerance so it’s not just in mice it’s in people too another thing you need to avoid gluten purely put gluten is indigestible it doesn’t break down which means it can trigger inflammation within the gut especially those that are a little bit more sensitive not necessarily celiac people that are just more sensitive to gluten because there’s been such an overconsumption of it plenty of videos on that lastly alcohol alcohol breaks down a lot of the microbiome plain and simple we don’t need to dive into that a whole lot more detail I’ll see you tomorrow
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FIX YOUR GUT!! I want to give you 3 strategies that work perfectly in sync with one another to help you heal your gut! It’s going to be fun, so let’s dive in and I’ll see you in the COMMENTS!!
Implement Fasting a Couple Times a Week
It’s currently hypothesized that “bad bacteria” have a short doubling time – so, if you fast, it may starve the bad bacteria more quickly than the good bacteria
Study #1 – Scandinavian Journal of Immunology
A study published in the Scandinavian Journal of Immunology found that intermittent fasting (alternate day fasting for 12 weeks) helped Salmonella-infected mice clear the pathogenic bacteria more quickly through a heightened immune response
Fasting elicited “metabolic stress” that can modulate intestinal IgA production (most prevalent antibody in mucosal secretions) – also helps bacteria colonizing the mucus lining of the gut
Study #2 – Cell Metabolism
A study published in the journal Cell Metabolism found that every other day fasting alters the gut microbiome composition to promote an increase in the number of mitochondria in the fat tissue of mice
2) Add prebiotics, butyrate-producing foods + bone broth
Chicory root , Sauerkraut, Artichoke, Asparagus, Garlic, Flax seeds, Seaweed
Butyrate-producing foods (cruciferous veggies & resistant starch)
Butyrate works as an HDAC (histone deacetylase) inhibitor (so it promotes acetylation), meaning it protects the DNA wrapped around histones
It’s used for energy, especially by mucosal cells that line the wall of the colon – these cells get about 70% of their energy needs from butyrate
A study published in Alimentary Pharmacology & Therapeutics found that oral butyrate supplements (4 grams per day for 8 weeks) improved symptoms of Crohn’s Disease in 9 out of 13 patients: 2 significantly improved, and 7 actually went into remission.
In other words, among the nine patients (69%) who responded to treatment, seven (53%) achieved remission and two had a partial response
Resistant starch: Pumpernickel bread, White beans, Chickpeas, Lentils, Plantain/green banana flour, Green bananas, Cassava starch, Potato starch.
The gelatin found in bone broth is a hydrophilic colloid
3) Avoid/Mitigate Artificial Sweeteners, Sugar, Gluten, and Alcohol
A 2019 study, published in PNAS, found that sugar can keep good microbes from colonizing your gut
A study, published in Nature, 2014, began by examining what happened to different groups of mice fed any of three different artificial sweeteners (saccharin, sucralose, and aspartame) as compared to mice fed normal sugars (glucose and sucrose). Worryingly, all of the mice that were fed the artificial sweeteners quickly developed glucose intolerance, a harbinger of diabetes, obesity, and metabolic disease.
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student: