Phase 1 of my 90 day health resets main focus from a diet standpoint is to sort the gut. It's amazing what new research is finding about the importance of a healthy micro biome. Our intestinal organisms participate in a number of functions including immune system function,detoxification,inflammation,neurotransmitter and vitamin production,nutrient absorption,and much more. All these things factor in heavily to whether we experience things like allergies,asthma,ADHD,cancer,diabetes,or dementia. The micro biome effects our mood,libido,metabolism,immunity,and even our clarity of thought. It helps to determine much of our overall health and should not be overlooked or taken lightly. Thats why its PHASE 1.
This article is based on and taken from the great book by Dr. David Perlmutter. Great read for anyone looking to understand why this subject is so important in sorting your overall health and staying healthy and resilient. Click here to purchase the book.
A healthy gut flora is a big key to a long and healthy life. With todays SAD(Standard American Diet) we are marketed all the bullshit about how a low fat/high sugar/high carbohydrate diet is the healthy way to go. Most food is processed and has little to no nutritional value. I try to explain to clients that there is no one size fits all diet for everyone. We are all unique but some general guidelines seem to be universal and clearly the healthier way to go. For one,the higher quality fat/moderate protein/and low carbohydrate seems to fuel people better and keeps things like Type 2 Diabetes and Leptin and Insulin resistance at bay.
According to Dr. Perlmutter the new science on nurturing a healthy gut can help with the following;
-Allergies and food sensitivity
-Mood disorders,including depression and anxiety
-Diabetes and cravings for sugar and carbohydrates
-Memory problems and poor concentration
-Chronic constipation or diarrhea
-Frequent colds or infection
-Intestinal disorders,including celiac disease,irritable bowel syndrome,and Crohn's disease
-Painful joint inflammation and arthritis
-High blood pressure
-Skin problems such as acne and eczema
-And many more
FEED YOUR MICRO BIOME
Six keys to boosting your brain by boosting your gut
Key 1-Choose foods rich in probiotics
-Live cultured yogurt
-Pickled fruits and vegetables
-Fermented meat,fish,and eggs
Key 2-Go low carb,embrace high quality fats-BRAIN MAKER FOODS
-Vegetables:leafy greens and lettuces,collards,spinach,broccoli,kale,chard,and etc and etc. You've got the point. Quality organic greens.
-Low sugar fruits:avocado,bell pepper,cucumber,zucchini,squash,pumpkin,eggplant,lemons,limes.
-Fermented foods:yogurt,pickled fruits and vegetables,kimchi,sauerkraut,fermented meat,fish,and eggs.
-Healthy fats:Extra virgin olive oil,sesame oil,grass fed tallow,and organic or pasture fed butter,ghee,avocados,coconuts,olives,nuts,and nut butters,cheese and seeds.
-Protein:whole eggs,wild fish,shell fish and mollusks,grass-fed meat,fowl,poultry,pork,and wild game.
-Herbs & seasoning and condiments:mustard,horseradish,and gluten free salsas. No ketchup! No restrictions on herbs and seasoning.
Key 3-Enjoy wine,tea,coffee,and chocolate
Enjoy wine ,coffee,and chocolate in moderation and tea to your hearts content. The reason being that flavonoids are produced by plants to protect there selves against free radicals. They are polyphenols which are powerful antioxidants found in plants and are the most abundant antioxidant in the human diet. Adding polyphenols to your diet has shown to significantly reduce markers of oxidative stress. The main dietary sources of polyphenols are fruits and vegetables:plant derived beverages like coffee,red wine,tea,and chocolate.
Key 4-Choose foods rich in prebiotics
Prebiotics are what the gut bacteria love to eat to fuel there growth and activity. They are easily ingested through certain foods. It's estimated that for every 100 grams of consumed carbohydrates that qualify as prebiotics,a full 30 grams of bacteria are produced.
Health Benefits Of Prebiotics;
-Reduce fever related illness
-Enhance the absorption of minerals
-Lower the risk of cardiovascular disease by reducing overall inflammation
-They promote a sense of fulness,prevent obesity,and spur weight loss
-They reduce glycation,which increases free radicals,triggers inflammation,and lowers insulin resistance,and so compromises the integrity of the gut lining
In the SAD(Standard American Diet) we get nowhere near enough pre/pro biotic foods. BRAIN MAKER recommends 12 grams of prebiotics a day by either real foods or supplements
TOP FOOD LIST FOR PREBIOTICS
-Raw chicory root
-Raw jerusalem artichoke
-Raw dandelion greens
Key 5-Drink filtered water
Chemicals like chlorine in tap water destroy good gut bacteria. So use quality filters.
Key 6-Fast every season
Our bodies have the ability to convert fat into fuel during times of starvation. The body breaks breaks down molecules called ketones,and one in particular-beta hydroxybutyrate(beta-HBA)-is a superior fuel for the brain. This is why there is a such a compelling case for intermittent fasting. Researchers have determined that beta-HBA improves antioxidant function,increases mitochondria,and stimulates the growth of new brain cells. We can add beta-HBA to our diets just by consuming coconut oil which we will cover next in supplementation for gut and brain health.
1.PROBIOTICS-need 5 core species
OTHER SUPPLEMENTS TO CONSIDER
DHA-Docosahexaenoic acid(DHA) is a very well documented supplement in protecting the brain. DHA is an omega-3 fatty acid that makes up more than 90% of the omega-3 fats in the brain.
Recommended Dose:1,000mg a day
TURMERIC-New research shows that it can enhance growth of new brain cells and activate an array of antioxidants that protect our mitochondria. Turmeric also induces glucose metabolism which is a very good thing in maintaining a healthy balance of gut bacteria.
Recommended Dose:500mg twice daily
COCONUT OIL-A super fuel for the brain that also reduces inflammation. It has also shown to prevent and treat neurodegenerative diseases.
Recommended Dose:2 teaspoons a day straight or use it for cooking
ALPHA-LIPOIC ACID-This is a fatty acid found in every cell of the body when it needs to produce energy. It crosses the blood brain barrier and acts as a powerful antioxidant in the brain.
Recommended Dose:Aim for 300mg a day
VITAMIN D-This is actually a hormone not a vitamin. It is produced in the skin by exposure to ultraviolet(UV) radiation from the sun. Most of us don't get enough exposure so that is why the majority of the US have a Vitamin D deficiency. Vitamin D is important for many things but in this context we are looking at how it protects neurons from the damaging effects of free radicals and reduces inflammation. Vitamin D performs all of these tasks through its regulation of the gut bacteria.
Recommended Dose:Get your Vitamin D levels checked before setting dosage but 5,000IU a day seems a good place to start