Fiber

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The foundation of our health is a robust immune system that has a very important mechanism of cleaning out inflammatory cells. If this process is broken, the inflammatory cells can actually turn other functioning cells into inflammatory cells. Our daily life habits and exposures, such as sleep, stress management, diet, and toxins, affect key biological processes that impact our immune function. When our immune health is functioning properly, the rest of our body follows with less illness and disease.

In today’s episode, I talk with Dr. Elizabeth Boham and Dr. Leonard Calabrese about ways that we can support our immune systems to reduce the chance of illness and disease.

Dr. Elizabeth Boham is a physician and nutritionist who practices Functional Medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing.

Dr. Leonard Calabrese is a Professor of Medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University and Vice Chair of the Department of Rheumatic and Immunologic Diseases. He is also the director of the RJ Fasenmyer Center for Clinical Immunology at the Cleveland Clinic and holds joint appointments in the Department of Infectious Diseases and the Wellness Institute.

This episode is brought to you by Rupa University, AG1, and Paleovalley.

Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs with your first order.

Paleovalley is giving listeners an additional 15% off their first order. Just visit Paleovalley.com/Hyman to save on clean snacks and supplements.

Full-length episodes of these interviews can be found here:

Dr. Mark Hyman

Dr. Elizabeth Boham

Dr. Leonard Calabrese

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On today’s podcast we’ll be talking more specifically about practices, tactics/‘hacks’ to reduce blood glucose spikes and crashes, strategies to keep us insulin sensitive and ultimately improve our metabolic health, so we can prevent things like T2DM, certain cancers, dementia, obesity, CVD. Potentially even improving the management of conditions like PCOS, headaches and vague symptoms like brain fog, fatigue and more.

Specifically I’m talking through popular hacks to maintain a normal glucose

Vinegar before meals

The order of foods (nutrient sequence manipulation)

Fibre before meals

Exercise after eating

Plus supplements including psyllium, green tea, berberine and salacia oblonga

I’m diving into the studies that many people use to recommed these practices, the doses and I’ll ultimately let you know whether I think they’re worth trying!

🎬 Watch the podcast on YouTube here

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Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

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ಹೈ-ಪ್ರೋಟೀನ್, ಹೈ-ಫೈಬರ್: ನೀವು ತಿಳಿದುಕೊಳ್ಳಬೇಕಾದದ್ದು - ಆರೋಗ್ಯ ಕನ್ನಡ #EP53

ಕರಗುವ ಫೈಬರ್ ಒಂದು ರೀತಿಯ ಆಹಾರದ ಫೈಬರ್ ಆಗಿದ್ದು ಅದು ಜೆಲ್ ತರಹದ ವಸ್ತುವನ್ನು ರಚಿಸಲು ನೀರಿನಲ್ಲಿ ಕರಗುತ್ತದೆ. ಓಟ್ಸ್, ಬೀನ್ಸ್, ಮಸೂರ, ಹಣ್ಣುಗಳು ಮತ್ತು ತರಕಾರಿಗಳಂತಹ ಆಹಾರಗಳಲ್ಲಿ ಇದನ್ನು ಕಾಣಬಹುದು. ಕರಗುವ ಫೈಬರ್ ಕೊಲೆಸ್ಟ್ರಾಲ್ ಮಟ್ಟವನ್ನು ಕಡಿಮೆ ಮಾಡುವುದು ಮತ್ತು ಹೃದ್ರೋಗದ ಅಪಾಯವನ್ನು ಕಡಿಮೆ ಮಾಡುವುದು ಸೇರಿದಂತೆ ಹಲವಾರು ಆರೋಗ್ಯ ಪ್ರಯೋಜನಗಳನ್ನು ಹೊಂದಿದೆ ಎಂದು ತೋರಿಸಲಾಗಿದೆ.

ತೆಳ್ಳಗಿನ ದೇಹದ ದ್ರವ್ಯರಾಶಿಯನ್ನು ಕಾಪಾಡಿಕೊಳ್ಳಲು ಸ್ನಾಯುಗಳ ಬೆಳವಣಿಗೆ ಮತ್ತು ದುರಸ್ತಿ ಅತ್ಯಗತ್ಯ. ಈ ಪ್ರಕ್ರಿಯೆಯನ್ನು ಬೆಂಬಲಿಸುವ ಪ್ರಮುಖ ಪೋಷಕಾಂಶಗಳಲ್ಲಿ ಪ್ರೋಟೀನ್ ಒಂದಾಗಿದೆ. ಪ್ರೋಟೀನ್ಗಳು ಅಮೈನೋ ಆಮ್ಲಗಳಿಂದ ಮಾಡಲ್ಪಟ್ಟಿದೆ, ಇದು ಸ್ನಾಯು ಅಂಗಾಂಶದ ಬಿಲ್ಡಿಂಗ್ ಬ್ಲಾಕ್ಸ್ ಆಗಿದೆ. ನಾವು ಪ್ರೋಟೀನ್ ಸೇವಿಸಿದಾಗ, ನಮ್ಮ ದೇಹವು ಈ ಅಮೈನೋ ಆಮ್ಲಗಳಾಗಿ ವಿಭಜಿಸುತ್ತದೆ, ನಂತರ ಅದನ್ನು ಸ್ನಾಯು ಅಂಗಾಂಶವನ್ನು ನಿರ್ಮಿಸಲು ಮತ್ತು ಸರಿಪಡಿಸಲು ಬಳಸಬಹುದು.

ಇಲ್ಲಿ ನಾವು ವಿವರಿಸುವ ಮಾಹಿತಿ ಕೇವಲ ಶೈಕ್ಷಣಿಕ ಉದ್ದೇಶಕ್ಕಾಗಿ ಮಾತ್ರ. ಹಾಗು ನಾವು ವಿವರಿಸುವ ಮಾಹಿತಿಯನ್ನು ಯಾರಾದರು ಅನುಸರಿಸುವ ಮೊದಲು ಪರಿಣಿತ ತಘ್ನರನ್ನು ಅಥವಾ ಪರಿಣಿತ ವೈದ್ಯರನ್ನು ಬೇಟಿ ನೀಡಿ.  ಹಾಗೂ ನಾವು ಚರ್ಚಿಸುವ ಅಥವಾ ವಿವರಿಸುವ ಮಾಹಿತಿಯಿಂದ ಆಗುವ ಅನಾನುಕೂಲಗಳಿಗೆ "ಆರೋಗ್ಯ ಕನ್ನಡ ಪಾಡ್ಕಾಸ್ಟ್ ಆಗಲೀ, "ಆರೋಗ್ಯ ಕನ್ನಡ"  ಪಾಡ್ಕಾಸ್ಟ್ ನ ಮಾಲೀಕರಾಗಲಿ ಜವಾಬ್ದಾರರಲ್ಲ .

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is!

In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited scientists and author Food for Life. 

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

01:27 - Is bacteria bad for us?

04:10 - How is the microbiome affected by what we eat?

10:00 - What happens to the gut when fasting?

11:53 - Why bacteria eats the inside of our bodies

13:59 - What causes heartburn?

17:00 - What’s going on with gas and bloating?

19:09 - Tell-tale signs of constipation

22:42 - How to treat constipation

25:52 - Other signs of an unhealthy gut

27:20 - Why do doctors ask about your trips to the bathroom?

29:37 - Tips for tackling an unhealthy gut

31:40 - Outro

Episode transcripts are available here.

Will’s book is available to buy here.

Tim’s book is available to buy here.

Full length episodes mentioned:

• Signs of an unhealthy gut
• Gut bacteria and fasting: meet the night crew - The Big IF Dailies
• Gas and bloating: the causes and how to stop it
• Your gut is full of bugs: why this is great news
• The ultimate guide to constipation
• Heartburn: Why it happens and what you can do

Referenced in today’s episode: 

• A redefinition of constipation from King’s College London
• The State Of The Nation’s Gut, a report from the U.K.-based Love Your Gut initiative
• Epidemiology of constipation in Europe and Oceania: A systematic review published in BMC Gastroenterology 
• Recent advances in understanding and managing chronic constipation published in F1000Research
• The Bristol Stool Scale
• ZOE’s <a...

For full show notes, resources mentioned, and transcripts, go to: www.drmindypelz.com/ep152/.

To enroll in Dr. Mindy's Fasting membership, go to: resetacademy.drmindypelz.com.

This episode is a season 3 recap of some of Dr. Mindy's amazing interviews this year, including which ones you can’t miss! 

Please see our medical disclaimer.

Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome.

With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it?

Follow ZOE on Instagram: https://www.instagram.com/zoe/

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get

10% off your personalized nutrition program.

Studies referenced in the episode:

• Read ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’ from The Lancet here

This podcast was produced by Fascinate Productions.

For full show notes, resources mentioned, and transcripts go to: www.drmindypelz.com/ep125/

To enroll in Dr. Mindy's Fasting membership go to: resetacademy.drmindypelz.com

This episode is all about the role of fiber on our gut microbiome and preventing diseases.

Dr. Will Bulsiewicz (or "Dr. B") is an award-winning gastroenterologist, internationally recognized gut health expert, and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook. He sits on the Scientific Advisory Board of ZOE and is the U.S. Medical Director of ZOE, has authored more than twenty articles published in peer-reviewed scientific journals, has given more than forty presentations at national meetings, presented to Congress and the USDA, and has taught over 10,000 students how to heal and optimize their gut health. He lives in Charleston, South Carolina with his wife and children. You’ll find him on Instagram as @theguthealthmd, on Facebook as @theguthealthmd, and on his website theplantfedgut.com.

Please see our medical disclaimer.

Today's episode of The Qualys is from podcast #14 – Robert Lustig, M.D., M.S.L.: fructose, processed food, NAFLD, and changing the food system.

The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for “qualifying round,” which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., “fast”), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive.

Occasionally, we will also release an episode on the main podcast feed for non-subscribers, which is what you are listening to now.

Learn more: https://peterattiamd.com/podcast/qualys/  

Subscribe to receive access to all episodes of The Qualys (and other exclusive subscriber-only content): https://peterattiamd.com/subscribe/ 

Connect with Peter on Facebook.com/PeterAttiaMD | Twitter.com/PeterAttiaMD | Instagram.com/PeterAttiaMD 

In this episode, Rob Lustig — a researcher, an expert in fructose metabolism, and a former pediatric endocrinologist — discusses what’s wrong with the current food environment, and what we can do to reduce our chances of becoming part of the obesity, diabetes, metabolic syndrome, and nonalcoholic fatty liver disease (NAFLD) epidemics. Rob recently earned a Master of Studies in Law because he believes that educating people about sugar from a scientific standpoint is only half the equation: the other half involves changing policy, which he explains in this episode.

We discuss:

• What’s the difference between glucose and fructose? [7:00];
• Do we have biomarkers that can give us some indication of average exposure to fructose over a given period of time? [14:20];
• What’s the difference between ALT and AST? [18:45];
• Inflammation, endothelial function, and uric acid [21:30];
• Is there something that fructose does better than glucose? [23:45];
• For children that undergo a remarkable shift from metabolic health to metabolic derangement, is there a concern that these kids suffer an epigenetic hit that makes it harder for them later in life? [26:15];
• How many times do you have to introduce a savory food vs a sugary food to an infant before they will accept it? [29:30];
• How are alcohol and fructose similar in how they affect the brain? [33:51];
• Advice for parents and kids for creating a sustainable environment that's going to prevent them from running into metabolic problems [40:30];
• Why do some populations have a higher risk for NAFLD? [45:42];
• What causes NAFLD? [48:45];
• Is insulin resistance the result of NAFLD or is NAFLD the result of insulin resistance? [56:00];
• HRV, cortisol, and norepinephrine [1:00:30];
• What are the actual mechanisms that links metabolic syndrome, insulin resistance, fatty liver, and type 2 diabetes? [1:03:00];
• Is the food industry still saying that all calories contribute equally to adiposity and insulin resistance? [1:09:00];
• What is the difference between soluble and insoluble fiber and why do you need both? [1:13:00];
• How can we change the food system when 10 companies control almost 90 percent of the Calories we consume in the US? [1:15:00]; and
• More.

Learn more at www.PeterAttiaMD.com

Connect with Peter on Facebook | Twitter | Instagram.

Today's show features my good friend Gut health researcher Dr Megan Rossi from Kings College London who has a specialist interest in the gut.

We discuss what gut health refers to, the microbes lining our digestive system and what effects these have on general health.

In essence the perfect person to give us the lowdown on gut health and what we need to be doing.

We talk about:

• What’s the deal with gut health, is it a real thing and should you be bothered
• An introduction to the microbiome – the population of microbes that live in and around our bodies, largely concentrated in our large intestines
• A whistle stop tour through the research that lead to the microbiome
• What types of microbes are there?
• The difference in microbe populations and associations with diseases
• What are the the future applications of microbiome focused treatments in emergency, community care and autoimmune disease
• Testing our microbiome
• How fibre, rather than protein, is actually much more lacking in diets
• How to spot fibre on the supermarket shelves and where to get sources
• Key ways of enhancing your diet including additional fibre rich foods, approach to medication and lifestyle factors

You can find Megan @guthealthdoctor on Instagram and at https://www.drmeganrossi.com/

In my book there is a whole section on fibre plus I teach you more about the science behind gut health as well as lots of delicious recipes! amzn.to/2yHihb5

Insta: @doctors_kitchen

www.thedoctorskitchen.com

YouTube: The Doctor's Kitchen

Twitter: @doctors_kitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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We are going to get down and dirty with all things poop in this episode: What a healthy poop looks like, how to poop your best, the history of using poop to survive in the Canadian wild and lots more interesting stuff.

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