Welcome to Episode 043 where we discuss a supplement most people completely miss. Curious…?
Here’s what is on this week’s Podcast…
Many people take some form of supplements even if it’s a multi-vitamin. Few add some other supplements but we guarantee almost nobody is taking this certain supplement that aids in our body’s digestion of food: Probiotics.
Topic Intro – 1:43
Importance of gut health this day and age – 4:20
The gateway to your health is through your digestion.
Your digestive tract starts in the mouth and ends at the…..well, we all know where it ends. Many people suffer from digestive upset somewhere along the tract, whether it is acid reflux, indigestion, heartburn, smelly stools, constipation, diarrhea, or stomach cramps.
60-80% of your immune system is located in your digestive system.
As a result, poor gut health affects not only your gut but every organ in your body. It can affect the pancreas and result in blood sugar imbalances.
It can affect the functioning of liver, which is responsible for detoxifying your body, and lead to malabsorption, poor nutrient assimilation, and reduced bile flow (key for breaking down fats and proteins).
It can also cause intestinal dysbiosis, SIBO (small intestinal bacteria overgrowth), and many other issues like IBS (irritable bowel syndrome), colitis, Chron’s, leaky gut, etc.
The health of your gut depends on a healthy 80/20 ratio of good bacteria versus bad bacteria.
However, taking birth control pills regularly, taking an antibiotic even once, stress, pollution, and a diet high in sugar and processed foods will wreak havoc on your body’s healthy gut flora.
WITHOUT GOOD BACTERIA IN YOUR GUT, YOU COULD EXPERIENCE – 7:55
* Extra weight/trouble losing weight
* Trouble gaining weight
* Joint aches and pain
* IBS (irritable bowel syndrome)
* Loose stool/diarrhea
* Trouble breathing/asthma
* Painful menstrual cycles
* Chronic/frequent yeast/urinary tract infections
* Low libido
* Foggy mind and head
* Memory loss
* Lack of focus
* Poor concentration
* The 3 PM crash
* Phobic tendencies
* Mood swings
What are probiotics and why should we take them? – 8:58
Most of us have heard of probiotics. If you watch tv, then you have at least heard of them. but really what are they?
They are actually…. bacteria. yum! want to consume bacteria? believe me! you want to! but the good kind.
There is good news and bad news. Let me start with the bad news… sorry! We consume bacteria every single day. not only that but parasites, fungus’, and come into contact with viruses.
When our GI tract is working well, which most of us its not these days, your stomach acid should take care of those little boogers. Over time when we ignore our poor gut, imbalance begins and our stomach acid decreases, and the over growth of bad bacteria can grow.
The good news now? These days it’s relatively easy to help those good bacteria grow and help to offset The bad, creating balance and a decrease in all those symptoms we just mentioned a minute ago.
So, why we should take them – 10:24
Consuming probiotics, either in supplement form or through probiotic-rich food and drinks, is an ideal way to restore the good bacteria in your gut that can lead to healthy elimiation, aid in nutritent absorbtion, keep the bad bugs out, and weight loss!
How do I know what probiotics to take? – 10:54
Here’s the problem and to your point walking into a store or buying online: there is a lot of crap out there and most of us are just guessing as to what to take. you know all the advertisements on tv i mentioned?
Beware and remember these are the same advertisers that are drawing you in to go buy processed foods that are labeled- natural and healthy.
So, help us know some guidelines when choosing a probiotic….
1- Make sure it has at least eight billion live cultures. Personally, I prefer at least 10 or 15 billion. You also want it to have at least two different strains of bacteria. This is because our guts are home to many different strains of bacteria, so you want to nourish them all!
2- A coating (enteric or lipid) so that they will withstand the acid in the stomach.
3- Make sure that there is an expiration date on them and that they come guaranteed live. You need those little microorganisms to do their job once they are in the intestinal tract.
An important factor to consider when choosing your probiotic is whether or not it needs to be refrigerated. As a general rule of thumb, if you bought it while it was in a fridge, you should store it in a fridge. But choosing refrigerated does not mean it is better.
** Any time your choose any supplement, it is best to choose one that has scientific backing, studies, and tried and true. anyone can put out a product. if they claim an outcome, look for validity.
Productivity Energy Boost – 14:39
Living Tree Co Promo Spot – 15:40
5 Minute Energy Kickstart Promo Spot – 16:36
Can you give us Recommend Probiotic Supplements – 17:31
* UltraFlora by Metagenics (and there are several types.) Go to livingtree.metagenics.com (do not put a www in front of living tree) if you have questions on what to choose please email me at email@example.com and i can help direct you and give you more information.
* MegaSpore Biotic- another one that i can order you that also has scientific studies proving their efficacy. (that they really work) email me at the same email address and let’s get you some.
Should you ever change your probiotics or just stick with the one you like? – 18:52
You should also switch out your probiotic every three months. If you have significant gut issues or an autoimmune issue, you can follow a 3-day rotation schedule.
This means you want to have three different probiotics on hand and rotate to a new one each day. This prevents your probiotic from becoming resistant to any antibiotics you are taking.
If you have an overgrowth of candida or severe digestive issues, you should start off at a slow pace with probiotics. The changing gut ecology brought on by an “overdose” of probiotics is going to send your system topsy-turvy and can lead to many issues, including diarrhea or constipation, fatigue and/or brain fog, body aches, flu-like symptoms, rashes, and possibly a worsening of the symptoms you already have.
This happens when probiotics start destroying the bad pathogens in your gut. As they are destroyed, they release toxins that cause unpleasant symptoms.
Now you’ve used this term with me but it’s not pre-historic or pre-robotic, but what?
What are PREBIOTICS? – 21:10
In addition to taking a probiotic supplement (and eating probiotic-rich foods which we’ll discuss below), you also need a garden for healthy bacteria to grow. You can accomplish this by consuming prebiotics in supplement form and through the foods you eat.
Prebiotics are non-digestible compounds that pass through the upper part of the gastrointestinal tract undigested. They provide the right environment for the good bacteria to colonize in the large bowel. When probiotics and prebiotics are combined, you have the perfect combination for a healthy gut.
I recommend FOS by Jarrow as a quality prebiotic supplement. However, prebiotic supplements are not recommended for those with small intestinal bacteria overgrowth.
PREBIOTICS ARE ALSO NATURALLY FOUND IN any FOODS? – 22:22
* Raw chicory root
* Raw Jerusalem artichoke
* Raw dandelion greens
* Raw garlic
* Raw leeks
* Raw and cooked onion
* Raw banana
* Raw asparagus
* Raw Jicama
GUT HEALTH FOODS – 23:30
Bone Broth is rich in collagen, minerals and gelatin—components that are key for rebuilding the gut and gut lining. This beautiful broth can be sipped throughout the day or added to soups and stews.
Bone Broth should even be considered a supplement because it is so medicinal when it comes to gut restoration and repair. The amino acids in the bone broth support the healing of your intestinal lining. The gelatin in the bone broth also supports your joints and skin health and reduces cellulite.
Bone broth is loaded with calcium, phosphorous and magnesium, and is great for those who have suffered from mineral deficiencies or often feel weak. This is also the ideal food if you are training for competitions and want to add a boost of liquid fuel to your diet.
I love to add sea vegetables such as dulse or nori flakes to my bone broth as this is another way to add the vital minerals we do not get from water these days.
WHAT YOU NEED:
* A large stock pot or crock pot with a lid
* 3-4 pounds of beef bones, OR a whole chicken
* 2 tablespoons Bragg’s raw apple cider vinegar (helps to draw the minerals out)
* Veggies and spices (optional)
* Mason jars, wide-mouthed, for storage
HOW TO MAKE IT:
Toss your bones into the pot and fill it with water to just cover them. Add about a tablespoon of apple cider vinegar, and any veggies you’re using.
Turn on the heat, and bring the water to a boil, and then lower the heat until the broth is just simmering.
Leave on the stove for 24-40 hours.
Using a strainer and baster, suck the liquid out and store it in mason jars. After refrigerating for about a day, scrape off the fat that rises to the top. If it resembles jello, that means it’s very rich in gelatin!
If using a whole chicken, boil until the meat is cooked, then remove the meat and allow the bones to simmer for another 12 or so hours. Done!
Kombucha is a fermented tea (slightly less alcoholic than beer) made with black tea and sugar, and is loaded with B vitamins. You can make this at home or buy at your local health food store. This drink is made by letting the tea ferment on the countertop for about a week to grow beautiful bacteria and yeast.
If you’re making your own, I recommend buying a Kombucha starter kit from Cultures for Health.
To find detailed instructions on the brewing process for Kombucha, refer to the directions included in your starter pack from Cultures For Health or follow the instructions here: http://www.culturesforhealth.com/learn/kombucha/how-to-make-kombucha/
COLLAGEN – 24:58
Collagen should be on your list of gut-health foods because it helps heal your gut lining. In addition, it’ll boost your metabolism, increase your energy, diminish cellulite, and help detoxify your body.
I love the collagen from the company Great Lakes. You can also purchase collagen from Neocell and Vital Proteins.
Add one teaspoon to your smoothies, a cup of water, your green juice or even mix it into coconut or almond milk yogurt for a boost of protein.
WATER KEFIR AND COCONUT WATER KEFIR
Water kefir is a carbonated beverage made from water with a kefir starter. Water kefir is loaded with good bacteria and can be sweetened and fermented with different juices to enhance the taste.
Coconut water kefir is a fermented beverage made from young coconuts. It contains the following minerals needs for healthy digestion and a functioning thyroid: potassium, sodium, chloride, calcium, and magnesium. Kefir also contains seven strains of probiotic bacteria and yeast.
To make water kefir, I suggest visiting www.culturesforhealth.com to get a starter kit and then refer to your Recipe Guide for a coconut water recipe.
Visit http://www.culturesforhealth.com/learn/water-kefir/how-to-make-water-kefir/ for detailed directions.
I recommend building up your intake of cultured foods . Cultured foods are easy to make and are loaded with natural enzymes and probiotics. Start with a tablespoon once a day and build up from there.
CULTURED FOODS DO THE FOLLOWING:
* Restore good gut flora by supporting healthy bacteria colonization
* Improve digestion and aid in natural enzyme activity
* Reduce sugar cravings
* Cleanse the colon and intestinal tract, leaving your body free of toxic waste that hampers digestion
YOU CAN FIND LIVE BACTERIA IN THE FOLLOWING
CULTURED FOODS AND DRINKS:
* Coconut milk kefir—homemade kefir has 65+ strains of good bacteria
* Cultured vegetables such as kimchi or sauerkraut
* Coconut water kefir, such as Inner Eco brand, available in the refrigerated section at Whole Foods or other health food stores (which has beneficial microbial strains, more than most bottled, store-bought probiotics)
You have recipes in your Recipe Guide for the above drinks and foods or you can buy them at the store as well.
SOME OF MY OTHER FAVORITE CULTURED DRINKS ARE:
* GT Synergy Kombucha—http://www.synergydrinks.com
* Kevita coconut water kefir—http://kevita.com
* Inner Eco and Donna Gates Body Ecology Drinks—www.bodyecology.com
SOME OF MY FAVORITE CULTURED VEGETABLES ARE:
* Bubbies Cultured Foods—http://www.bubbies.com
* SunJay Kim Chi—http://sunjaskimchi.com
* Rejuvenative Foods—http://www.rejuvenative.com/a-guide-to-raw-cultured-vegetables/
GUT HEALTH MEAL TIPS – 25:45
Mealtime plays a major role in the health of your gut. This is why it’s so important to understand some basic mealtime principles.
1. When working to restore your gut health, your goal should be to make the food on your plate easy for your body to digest. Remember, your stomach does not have teeth; therefore, you must chew until your food is liquid before swallowing it. By doing this, you’re boosting nutrient absorption and reducing your digestive system’s workload.
2. When planning your meals, aim to keep them at or under five ingredients. The simpler your meal is, the easier it is for your body to digest. Most people who suffer from digestive distress have less stomach acid, and stomach acid is necessary for properly breaking down foods. So if your meals are complex, you’re not chewing properly, and you have low stomach acid, your digestive system is going to have to go into overdrive just to break down and assimilate your foods.
3. A great meal should include a protein and a fat with your choice of vegetables such as collard greens or kale and a side of fermented veggies. You should aim to keep starches and protein separate, but if you must have a carb, have a complex-carbohydrate, an example is a bowl of quinoa with coconut oil.
What Now – 28:33
1. Find a recommended probiotic asap and begin taking them
2. Keep in mind that keeping your gut healthy begins before you even sit down to eat…. slow down, chew lots, and enjoy your food! AND remember….go slow on starting your probiotics.
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Audio Editing and Production by Caleb Suwanski