The Microbiome is currently one of the most intensely researched areas in science. PubMed, the NIH federal library of medical research, shows over 86,000 results for published research papers on our Microbiome, almost all of it in the last five years.
What is our Microbiome?
What are practical steps to support our microbiome and our immune system so we can stay well in challenging times:
It is the 100 Trillion non-human cells that live in us and on us. It is the “germs” that live on our skin (2 million per ½ inch square on our forearm), in our mouth, our sinuses, our bloodstream, our gut and everywhere inside and outside our body. In fact, our human cells are outnumbered by the “germs” that make up our Microbiome. In reality, we are 100 Trillion “germs” covered in human skin.
Most of these “germs” are bacteria and viruses that seek to coexist peacefully with us and promote our health and wellbeing. Most of them live in our gut, especially in our Large Intestine. They play critical roles in digestion, metabolism, immune health, brain health, and store 98% of all the genetic information (DNA) we need to stay healthy and thrive. In fact, our mitochondria talk to our gut bacteria. We need a healthy microbiome to have healthy mitochondria, the foundation of energy and Wellness!
Staying Well In Covid
If our immune system can handle 100 trillion germs in and on us, can it also handle the common cold, flu, or Covid virus? Of course – as long as we take care of our immune system so it is working reasonably well. What would happen if we put as much time, effort, and energy into boosting our Microbiome and immune Wellness as we do to masking, distancing, and worrying?
The less your food has been doctored, the less you need a doctor. Minimize eating food that has been processed or doctored. Go light on dead food that comes from “food coffins” – the boxes, cans, and plastic that entombs dead food. Eat more of the “fresh stuff”.
Eat what your body likes rather than what you like. We tend to like the sugary “junk food” loaded with excitotoxic taste enhancers that excite our brain neurons to death. They also starve our microbiome “rainforest” of the critical fiber it depends on. A piece of cake feeds only us and makes us old, fat, and sick. A piece of broccoli feeds both our body and our microbiome to keep us lean, energized, and youthful.
Fix your metabolism. When is works, you have a “thin person” microbiome. When it is in trouble, we often develop a “fat person” microbiome. Fixing your metabolism often requires a “solve the puzzle” approach involving optimizing our mitochondria, gut health, brain balance, eating smart & supplementing to fit our unique genetic needs, optimize sleep, and detox. Get guidance from experienced professionals like we have at Renovare if you need help in this area.
Feed Your Microbiome Diversity. Repairing our microbiome diversity is critical to restoring Wellness. An important indicator of a healthy microbiome is Great bowel movements. This means at least 2/day, formed dark brown, don’t float, no straining, and almost no need to toilet tissue to clean after. Here are the practical steps:
Eat the Rainbow. Strive to eat 9 colors or fresh/frozen veggies or fruits per day. Always go heavy on veggies and much lighter on fruit.
Each day, eat one of the Root Veggies, eat two of the prebiotic foods, and at least one forkful of a fermented food from the lists below
Fermented Food with Live culture (in refrigerator section)
Sauerkraut (Wild Brine, Bubbles brands, etc)
Onion, Garlic, Leeks
Apple Cider Vinegar
Sweet Potatoes, Yams
When we take care of our Microbiome, it takes care of us
How Linoleic acid (Omega 6) fats WRECK our health– worse than sugar!
Our diets have changed greatly in comparison to our ancestors.
Then: In 1850: We ate 2-3 grams per day of linoleic acid (from seed oils). Linolenic Acid use to make up 1% – 3% of the energy in the human diet and there was virtually no cancer, heart disease, obesity, diabetes, macular degeneration
Now: We on average eat 30 – 40 grams of linolenic acid. This makes up 15% – 20% of energy in our diet and we now have exploding rates of cancer, heart disease, obesity, diabetes, macular degeneration from increase of pervasive linoleic acid (LA) – perhaps the greatest health experiment in history!
Linoleic acid (LA) acts as a metabolic poison – damages our mitochondria
Primary contributor to nearly all chronic disease
Highly susceptible to oxidation including OXLAMS (oxidated LA metabolites)
Omega 3 to Omega 6 ratio is important
Can’t fix by just increasing Omega 3 fish oil intake – must decrease linoleic acid
Linoleic Acid is our Enemy – many feel better in just days by eliminating Linoleic acid
Factory-farmed Chicken fed LA rich grains (soybeans, corn) as well as the oils below:
Healthy Saturated Fat is our Friend!
Beef is great – grass fed best
Antibiotic free pork
Organic or free-range chicken is fine. Factory farmed chicken is not.
Ghee (clarified butter – best for those who are dairy sensitive) or grass fed butter
Tallow – saturated fat from beef (get grass fed or organic)
Lard – saturated fat from pork (get antibiotic-free, free range)
Avocados best or avocado oil
Coconut or coconut oil
Olives or Olive oil – Extra Virgin Olive Oil (EVOO) only, avoid the cheap stuff that is adulterated with cheap vegetable oils high in linoleic acid
Note: Can be ordered online at fatworksfoods.com
Cardiolipin is a particular fat ONLY located in our mitochondria.
20% of all our fat is as Cardiolipin
Made up of 4 fatty acids
Can include LA, or EPA, or DHA, oleic acid, palmitic acid etc.
LA in Cardiolipin is especially susceptible to oxidation
Animals typically develop cancer when LA in diet reaches 4% to 10% of energy intake since OXLAMs trigger cancer
High LA diets cause obesity, heart disease and High saturated fat diets don’t get fat or sick
High LA increases risk of Sunburn and raises risk of acute respiratory disease and Covid-19
Top Sources of LA: May feel better in days
Chips fried in vegetable oil
Commercial salad dressings
French Fries and other fried foods
Virtually all processed foods
To learn more: https://articles.mercola.com/sites/articles/archive/2020/12/13/linoleic-acid-health-effects.aspx?ui=9e9a02979a17667dbd9b7e20d7c0daa8e9b7fa45f6d1d9734470678d22aa9b73&cid_source=dnl&cid_medium=email&cid_content=art1HL&cid=20201213_HL2&mid=DM746090&rid=1033683774
Our microbiome, the trillions of microbes that live mostly in our gut, help determine whether we are sick or healthy, lean or obese, happy or anxious & depressed. Our microbiome, the bacteria, virus, and fungi that live in us, outnumber our human cells. Like a rainforest, when healthy and balanced, they help keep us healthy. When damaged by our ultra-processed toxic food, antibiotics, and oversterilization, our rainforest is devastated leaving a weed patch. This “mass extinction event” may help explain our epidemic levels of chronic diseases from food allergies to autism, from depression to diabetes, from anxiety to Alzheimer’s, cancer to heart disease.
Keeping our critical gut microbes off the “endangered species list” may be one of the most important factors in managing inflammation and supporting our gut, brain, and body Wellness.
Would you like to learn more? Our recent class on microbiome and gut health is available on our YouTube Channel for Renovare Brain Wellness.
Some steps to get started:
Eat more fiber.
Our ancestors ate over 100 grams per day
Average Americans eat just 15 grams per day starving our microbiome
Eat LOTS of veggies
Eat new and different veggies since diverse fiber is super important
A veggie smoothie is a great way to boost your fiber and diversity (see recipes below) note to Lisa: include the recipes from the class below
Reduce the processed food – the less our food has been “doctored”, the less we need a doctor. Eat less “dead food” from food coffins – cans, boxes, jars, & plastic.
Reduce the toxic chemicals that harm our microbiome:
Avoid drinking chlorinated or fluoridated water
Use only soap and water for hand washing – avoid the antibacterial soaps and cleaners that harm our microbiome
Avoid toxic home cleaners – use castile soap, vinegar, and essential oils instead.
Use only organic pest control
Supplement with Probiotics that work for you:
Especially consider the cutting edge spore-based probiotics like MegaSpore Biotic
Use fermented foods like live sauerkraut, pickles, kimchi etc. The live foods are always refrigerated. Bubbies is one brand to look for.
Supplement with Prebiotics:
These feed our microfloura like fertilizer feeds a healthy lawn
The newest precision prebiotic, Mega Prebiotic, selectively feeds the keystone bacteria that support microbiome health and diversity.
Supplement with Postbiotics when needed:
These critical short-chain fatty acids feed the microbiome
They also support great energy metabolism by signaling AMPK within our cells to switch from fat storing to fat burning.
From our previous 2 articles discussed the two strategies to support healthy blood sugar – the Short Chain Fatty acids and Insulin Signaling Pathway, we can see how we can improve. What we use to think was from our genetics – we now know is mostly from our lifestyle and we can change this.
Today we will be discussing the most exciting new pathway – the AMPK Pathway.
The SCFA Pathway
Insulin Signaling Pathway
AMPK is an signaling enzyme that acts as our “fat switch”. It determines whether we burn calories to make energy or store them as fat. If we are not making energy we are making fat and damaging free radicals.
Our lifestyle choices such as exercise and fasting activate this AMPK switch. Another powerful boost to this fat burning switch are supplements such as resveratrol, Alpha Lipoic Acid, burdock root, rose hips,short chain fatty acids, and berberine, can activate this AMPK switch.
What are the other benefits of activating our AMPK switch:
Reduces Sugar Cravings
Boosts fat burning and muscle building – key to successful weight loss
Below are a few of tissues and organs are impacted by this AMPK pathway.
It is really important to use professional grade supplements that actually work. It has been our experience that there are many inferior grade products on the market or products that have been stored in a warehouse for an undetermined amount of time. At Renovare, we carry only Pharmaceutical grade supplements.
Key Products we carry at Renovare that support the AMPK pathway:
It is possible that the foods you are eating can be part of the reason why. Sometimes we might even be on a “healthy” diet, but our gut and brain are reacting to some of our food choices – particularly foods we eat frequently. Our foods can either nourish us or create inflammation.
What is the difference between a food sensitivity and food allergy?
A food sensitivity, or food specific IgG reaction, can be more difficult to diagnose than a food allergy because it triggers a delayed immune response or inflammatory reaction. Once the body perceives a certain food or drink as a threat, it produces a range of inflammatory responses that can take 72 hours or more to appear in the body and brain.
A food allergy can trigger immediate, sometimes life-threatening reactions presenting in symptoms such as hives, stomach cramps, or the more extreme symptoms of not being able to breathe, or even anaphylactic shock.
Why get tested for food sensitivities?
Food sensitivities can be very disruptive and debilitating to an individual’s life.
Is it important for you to understand your personal food sensitivities so that you can create health, energy. low inflammation, and general well being in your body? Then, a food sensitivity test that measures your IgG reaction to certain foods is a great place to start!
At Renovare Wellness by Design and Renovare Brain Wellness we create a customized Therapeutic Lifestyle Change program called TLC to address the puzzle pieces below which support maximum brain and body wellness!
This includes addressing your food sensitivities. We have health coaches available to help you create eating plans specific to your sensitivities and guide you through your journey.
Give us a call today at 623.776.0206 to schedule your food sensitivity testing or to schedule a consultation.
A program to support Leaky Gut repair and Microbiome diversity restoration that includes 6 months of Wellness Mentor support. The program also includes 6 months of the Microbiome Labs specialty supplements for this program.
This matters since disruption of the gut microbiome has been implicated in anxiety, autism, depression, dementia, obesity, heart disease, inflammatory bowel disease, autoimmune disease, IBS, Type 2 diabetes, colorectal cancer, GERD, systemic infection, and many others.
This program includes 6 months of:
Mega Sporebiotic – an ultra-effective, newly available spore-based probiotic that research shows:
Improves Leaky Gut 60% in 30 days
Increases gut healing Short Chain Fatty Acids (SCFA’s) by 40%
Increases microbiome diversity – critical to gut health & healing
Encourages growth of 4 critical keystone strains of bacteria
Boosts levels of the most bioavailable anti-oxidants known to science
Aids in digestion & Improves regularity
Helps control bacterial overgrowth
Detoxifies the intestinal tract
Reduces inflammation & pain to support brain health
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