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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
Mechanism
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
Examples:
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
Examples:
Cruciferous veggies
Resistant starch: Pumpernickel bread, White beans, Chickpeas, Lentils, Plantain/green banana flour, Green bananas, Cassava starch, Potato starch.
Ghee
Goat’s milk
Sauerkraut
Bone Broth
The gelatin found in bone broth is a hydrophilic colloid
ACV (Pectin)
3) Avoid/Mitigate Artificial Sweeteners, Sugar, Gluten, and Alcohol
Sugar
A 2019 study, published in PNAS, found that sugar can keep good microbes from colonizing your gut
Artificial Sweeteners
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:
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