Session Summary:

Health is a state of complete physical, mental or emotional, and social well-being; not merely the absence of dis-ease or infirmity

Our goal is to help YOU to create your own tangible strategy or game plan for enjoying complete, or optimal health, so you will need to pause a little those video games you play using a csgo boosted guide, and start moving around.

We talk about anti-aging, functional health, fitness and fat burning, nutrition, relationships, recovery, the importance of weekly chiropractic care – all sorts of things that go into a game plan for a great life!

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Karen and the Race for Literacy

Last Session: Dr. Alan Christianson, The Adrenal Reset Diet

Coming Soon: Whole-Food v. Synthetic vitamins, Gary Chapman 5 Love Languages (French, Spanish, Italian, Portuguese, Catalan, Romanian)

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Have you ever heard of the microbiome? Can you point to your microbiome?

I’ve been learning a lot about the microbiome lately by listening to podcasts and reading at least a couple of books about it.
The Microbiome Diet, Raphael Kellman, MD
Brain Maker, David Perlmutter, MD

The microbiome is considered a SECRET to weight loss, feeling healthy, energized, optimistic, and simply at the TOP OF YOUR GAME.

Your microbiome weighs in at about 3 pounds – the same as your brain, and is made up of somewhere between 60-100 trillion microbes, primarily bacteria.

We tend to think of microbes as being germs that make us sick, but these microbes play an essential role in our OVERALL health and quality of life.

They extract nutrients from your food, balance your mood, and allow you to be mentally sharp and clear.

They have a significant influence on your metabolism, your hormones, your cravings, and even your genes!

Your health and quality of life is greatly dependent on the health and quality of life of your microbiome. If it’s healthy, you’re healthy. If it craves sugar, you crave sugar.

When it’s out of balance, however, you gain weight, your body gets inflamed, your brain gets inflamed, you may suffer from any number of auto-immune diseases, and all the exercise in the world will not cause you to lose any weight.

Key Point #1: Our metabolism, weight, and overall health depend on the balance of microbial life within our gastrointestinal tract.

p.11 “This is why I say that balancing our microbiome is the key to optimum weight and health.”

p. 11 “As soon as we pass through the birth canal we begin to become 90% microbe. The moment we come into this world we start the process of acquiring the trillions of bacteria that we need to achieve optimal health.”

One of the consequences of a c-section delivery is that infants miss out on acquiring some essential microbes for function. There is a lot of talk about the potential consequences of c-sections and conditions such as allergies, asthma, ADHD, autism, and other serious health problems, such as Type 1 diabetes, skin disorders, and obesity.

C-sections need to be considered a last resort to save life, and not just for convenience of the doctor or the mother. Topic for another day – more when we review Dr. David Perlmutter’s Brain Maker, make sure to check the asecra.com site if you need to talk to a doctor about it.

This is cool: Lactobacillus johnsonii is a bacteria we get when we go through the birth canal and what do you think it helps us do? Digest or metabolize mom’s breast milk. Go God! knowing this is awesome , specially knowing that you will be bale to use the breast creams from http://theBustBoosters.com with no problem.

Mothers milk contains oligosaccharides which babies can’t digest, but it’s a prebiotic (more on that later) and the microbes love it. So, they get fed, and we get fed.

So, gut microbes are good, not bad, but they need to be in proper balance.

Scientists have identified 10,000 species of microbes in the gut.

Your microbiome controls your immune system, in fact, 75% of your immune system is found in your intestines.
Your microbiome “lays the groundwork for optimal mood and brain function by influencing the production of neurotransmitters, the hormones, and biochemicals your brain needs to process thought and emotion.

This is cool: We come into the world with about 22,000 genes, but when you add in the genes from your microbial friends, 3.3million.

So, what damages our microbiome? Stress. We talk about the causes of the majority of all disease or dis-ease, is mental and emotional stress, chemical stress, and physical stress.

We are going to see that sugar, artificial coloring and flavors, steroids, hormones, drugs, many things can completely screw up the health of our microbiome and create a domino effect that causes our health to deteriorate

p 37 List of symptoms of an imbalanced microbiome:

abdominal pain

aging too rapidly

anal itching

allergies

anxiety

arthritis

bloating/gas

brain fog

constipation

depression

diarrhea

difficulty focusing

dry skin

eczema

fatigue

feeling like food just sits there

hair loss or dullness

headaches

infections

joint pain

light headedness

low energy

memory problems

muscle pain

nausea

poor skin color

rashes

sexual dysfunction

low sex drive

swelling of the ankles

numbness and tingling in hands and feet
So, we need to skip some very important content of the book on inflammation. We mentioned that 75% of our immune system was found in the gut. BTW, Hippocrates said that disease started in the gut. This isn’t new.

We need to talk about intestinal permeability or leaky gut syndrome.

Basically, did you know that the lining of your intestinal wall is only 1 cell thick?

Lace your fingers together. That’s called a tight junction. Now loosen your fingers. That separation allows food proteins to pass through into your body, and now the immune system goes into action to attack these foreign invaders which may very well be good food.

So….The microbiome is very important to our overall mental and physical health.

People who struggle with weight and many other health problems, probably have an unhealthy microbiome, and Dr. Kellman has a 3 phase approach for healing the gut, restoring optimal balance of the microbiome, and potentially helping to reverse the majority of all of our health problems.

Phase 1 – The Four Rs – 21 Days

Remove the unhealthy bacteria and the foods that unbalance the microbiome
Replace the digestive enzymes that you need for optimal digestion
Reinoculate with probiotics (good intestinal bacteria) and prebiotics (foods and supplements that nourish or fertilize the microbiome and keep it healthy)
Repair the lining of your intestinal walls, which have likely become permeable and are releasing partially digested food into your bloodstream

Foods to avoid: sugar, eggs, soy, gluten, dairy, artificial colors or preservatives

Load up on foods that contain inulin (prebiotic): asparagus, carrots, garlic, Jerusalem artichoke, jicama, leeks, okra, onion, radishes, tomatoes, turmeric, and cinnamon.

We also strive to add in and balance omega 3 and omega 6 healthy fats, so, nuts, nut butters like almond butter, macadamia nuts and butter, seeds, flax seeds and oil,

Also, high quality proteins, greens, vegetables, vegetables, vegetables. He also says fruits, but that’s something I’m going to really limit with my clients as I feel one of the worst things we can do is consider fruits and vegetables to be the same thing.

Phase 2 – The Metabolic Boost – 4 Weeks

Goal: Support your microbiome, boost your metabolism

Wider variety….reintroduce eggs (free-range, cage free, yes it matters, topic for another day) plain yogurt or kefir (he recommends from sheep or goats)

Reintroduction of gluten-free whole grains such as buckwheat, brown rice, and wild rice. I would strongly recommend for my clients that they stick with black rice and quinoa here, so I’m just reporting.

During Phase 2 he focuses on ways to relax and reduce stress, which will have a positive impact on the microbiome

BTW, Phase 2 requires a 90% adherence to the program. I don’t use the term cheat meal, but he allows for 90% adherence at this stage.

Phase 3 – The Lifetime Tune Up – Indefinitely

After 7 weeks on this program, Dr. Kellman finds that most people no longer have food cravings, sugar spikes or crashes, and are doing pretty well.

He may add in a little gluten now and then and only requires a 70% adherence.

As people add in foods they’ve avoided they may find that it upsets their systems and they’d be better off not including those foods.
The book goes in to much more depth on all of the concepts we’ve talked about and even lays out recipes and a daily eating plan for someone who wanted to do the program on their own.

Supplements: HCL, such as Standard Process’ Zypan. Digestion Enzymes, such as Multizyme or Enzycore by Standard Process.

Important note: p62. “In most people gluten-free grains – quinoa, brown rice, and spelt are unlikely to set off food sensitivities. Even when these grains leak through our intestinal walls, the immune system doesn’t react. But as we saw in Chapter 2, bad bacteria love the sugars and starches found in grains, wven whole grains.” So, they are kept out for a while.
There is so much more in the book, The Microbiome Diet, by Dr. Rapael Kellman. If what we’ve talked about sounds intriguing, please follow the link in the show notes or on the resources page and order it at Amazon, or pick it up at your convenience.

There are certainly a lot of principles and practices we can use in our own family and with our clients.

The Microbiome Diet.