I wanted to share with you some interesting research that I have been looking at around gut health and weight loss. The concept of weight being related to gut health first came about in the early 2000's when researchers inoculated germ-free mice with the microbiome of conventional mice. What they discovered was that once the mice had the new gut flora they instantly put on weight, and became insulin resistant, even when they were fed less food and were made to exercise more. This discovery led researchers to the theory that our gut flora, in fact help us to capture more energy from our food. But before you go reaching for the antibiotics to decimate your gut flora, remember, our microbiome is our friend!
So, in an attempt to find out more, researchers took healthy lean mice and inoculated obese mice (and yes when I say inoculated, I mean they took the blended up poo from one mouse and inserted it into the bottom of another) …ok, are you still with me? The results were astonishing, the obese mice become skinnier, their blood pressure came down, their insulin sensitivity increased, and their blood sugars stabilised.
So, what was the difference between the two groups of mice? When researchers looked into this they found that obese mice had a reduction of a genre of bacteria called Bacteroidetes, and an increase in Firmicutes. In follow up investigations it was discovered that the Firmicutes in obese mice were interacting with the body in a way that caused a rise in blood pressure, a rise in cholesterol and blood lipids, interfered with the hormones that help us feel full, and created inflammation in the body by playing havoc with the immune system.
What’s more they found that this can be changed by diet. A change from a whole food diet rich in plant starches and fibres to a typical junk food diet changed the microbiome of the mice to the “obese microbiome” within one day. The good news is, that this change can occur the other way as well. In fact, just by adding in some plant based starches and fibres you can protect against the effects of junk food.
Not only that, in human studies it’s been demonstrated that adding in specific species of probiotics produces weight loss, lowered blood pressure, reduced cholesterol, decreased inflammation, improved fasting blood glucose and increased insulin sensitivity.
The specific strains that have been studied and found to have benefit are:
Bifidobacterium lactis HNO19
Lactobacillus acidophilus LA5
Bifidobacterium animalis BB12
L. delbrueckii subsp.
While you can get hold of these in a capsule, my advice is to incorporate probiotics into a healthy diet. This can be done by using these specific strains in your fermented foods, or mixing an open capsule into your daily yogurt. You can learn how to make your own "functional foods" by signing up to one of my fermentation parties.
Or come in to see me for a tailored weight loss plan.
Recently, I presented a talk and a sauerkraut demonstration at the NSW Health Wellness Expo. It was such a pleasure to meet up with all the other wonderful community and business groups who offer an amazing array of Health and Wellbeing services to our community.
I'd like to thank those who attended the talk and for your positive feedback. I thought I would re-cap on the talk for those who attended and for the others of you, who may be interested.
To understand the role that gut health plays in disease prevention and progression, first we need to look at gut flora.
What is gut flora? What are its functions?
And how does it get out of balance?
Research into the human microbiome (gut flora) is one of the most exciting areas of study in human health. This is a relatively new field with most being done in the last 20-30 years, so there is a lot more to be discovered. So what makes gut flora so important? Let’s run through a few of the functions of our microbiome.
Have you ever wondered what differentiates us from....say a carrot?
Well not that much genetically speaking. One of the surprises of the Human Genome Project was the discovery that the human genome contains only 20,000 - 25,000 protein-coding genes, about a fifth the number researchers had expected to find.
Researchers are now looking to the human microbiome, which houses a whopping 90% of our overall genetic material.
In other words, we are 10% human genes and 90% bacteria! Our microbiome is our second genome!
This burgeoning science is discovering just how much influence our microbiome has over our health and our genetic expression of disease.
We are beginning to understand that our evolution- what makes us a more “advanced” species over that of a vegetable may be down to our gut flora.
The microbiome is made up of a huge range of bacteria, yeasts and viruses. Rather than thinking of our gut microbes as either being just bad or good, we need to recognise that they can be either, depending on what species is dominant.
Research is now beginning to discover that the microbes in our gut communicate with each other. Gut microbes can sense how many of each microbe is present and send out messages between microbes. Essentially microbes are constantly conducting a sensus and coordinating a collective response according to the information that is being gathered. This is known as quorum sensing.
If only the Australian Bureau of Statistics was managed by gut flora our recent online sensus might have gone better- just another way that microbes could be more evolved than humans!!
Through quorum sensing gut bacteria can respond to incoming bacteria and viruses, and communicate with our brain using neurotransmitters via the vagus nerve.
This gives weight to the importance of having the right bacteria in dominance. When beneficial bacterial species dominate, it leads the response and keeps the opportunistic bacteria in check. I don’t want to get political here, but you really want the right guys in power, the ones that will look after the terrain (your body). Not the ones that decimate the environment and cause disease.
Transitional microbes are the ones that don’t take up residence in the body. They just come in, hang around for a few days then leave. But they can still have a huge impact on health. And a good example of this is a yeast called saccromyces boularrdii (SB). SB has been extensively studied for its use in gastrointestinal diseases such as post antibiotic diarrhea, blastocystis infection and other infections like travelers diarrohea, Bali Belly, that sort of thing. It is also very good for thrush or candida overgrowth and should be used in conjunction with antibiotics to prevent post antibiotic thrush. SB crowds out the candida, but does not take up residence in the body.
Healthy gut flora creates and extra barrier from the outside world.
It protects the gut lining from becoming inflamed when coming into contact with incoming food or pathogens and restricts the adherence of incoming pathogens to the gut wall by forming a blanket lining over the intestine. This also filters access to the blood stream.
Healthy gut flora creates short chain fatty acids, like butyrate, that help heal the gut lining and repair intestinal permeability or leaky gut.
Healthy gut flora is important in detoxification, neutralising nitrates, indoles, phenols and other toxic substances that can be ingested or made in the body.
Gut flora is involved in the breakdown and fermentation of food to make it more easily digested or converted to essential vitamins.
The following vitamins, synthesized by gut flora: K2, B5, Folic acid, B1, B2, B3, B6, B12 are important in bone health, cardiovascular health, DNA replication, mental wellbeing and energy production.
Lymphoid tissue which makes up part of our immune system is located just inside the gut wall. Bacteria in the gut communicate with the lymphoid tissue and modulate the production of lymphocytes (the cells that eat up parasites and viruses)
When the gut flora is out of balance, the immune system is compromised, causing allergies, leaky gut and autoimmunity. This is another complex subject- I have a whole other talk about Gut Health and Immunity!
Have you heard of the term "The Gut Brain Axis"?
The gut–brain axis is the biochemical signaling that takes place between the gastrointestinal tract and the central nervous system and this includes the gut flora.
Interest in this field was sparked by a 2004 study showing that germ-free mice showed an exaggerated stress response when compared to non-GF laboratory mice.
Most of the work that has been done since on the role of gut flora in the gut-brain axis has been conducted in animals, or has categorized the various neurotransmitters that gut flora can produce. Gut flora are responsible for making some of our most important neurotransmitters. One of the ones you might recognise is serotonin. Serotonin enhancing antidepressant prescriptions have tripled in the last 20 years, with a study published in 2014 showing that between 2010-11 8.9% of the Australian population were prescribed anti-depressants and this ranked the second most prescribed medication in Australia. Second to blood pressure medications (also strongly linked to stress).
What if Drs could prescribe a probiotic and some diet and lifestyle medication before heading for the antidepressants?
For more information on this topic see leading Australian researcher in this field Professor Felice Jacka of Deakin University.
Although serotonin is well known as a brain neurotransmitter, it is estimated that 90 percent of the body's serotonin is made in the digestive tract. In fact, altered levels of this peripheral serotonin have been linked to diseases such as irritable bowel syndrome, cardiovascular disease, and osteoporosis.
I won’t go into too much detail about the other neurotransmitters,- it’s another talk that I do! But you get the picture, dopamine- parkinsons disease, norepinephrine- blood pressure, heart rate, stress; GABA- downregulates stress response, down regulates excitatory response (think ADD ADHD). And so on……
So what can damage our gut flora?
So that brings us to the question:
How do we look after our gut flora?
Following these simple rules can go a long way to looking after your second Genome.
If you feel you need help, please consider my 12-week gut health program. I have researched extensively on gut health and have put together a plan that incorporates the most successful diets for managing digestive symptoms and healing & sealing the gut lining. As well as following and elimination diet my plan includes the GAPS diet (Dr Natasha Campbell McBride), the Low FODMAP diet ( Dr Sue Shepherd) and the Autoimmune Paleo Diet- AIP (Dr. Loren Cordain).
Ok, let's talk about Green Smoothies. I am a big fan, but there are some do's and don'ts to getting the most out of your smoothie and harnessing your healthy eating intentions to their full potential.
The following is a list do's and don'ts of green smoothie making to help you avoid DSAS- Disappointed Smoothie Aversion Syndrome
Still not convinced about the Green Revolution?
Here are 5 reasons why you should be adding a Green Smoothie to your day
Getting the picture??
Ok, so are you ready to give yourself the goodness of GREEN?
Here are some basics for your blend
2 Cups- Baby spinach (good for beginners), parsley, dandelion greens or lettuce
1 Cup- Flavoursome fruit: berries, mango, melon...ect
1/4- Banana or avocado for creaminess
1 tbs- of ground linseeds or chia seeds
1 tbs- protein powder or nut butter or coconut paste
2 Cups- Filtered water or nutmilk
1-2 tsp- Superfood powder of your choice; matcha, macca, acia, camu camu...ect
Happy Blending Beautiful Buds
I’m feeling hurt, I have been let down, my expectations were greater than the outcome…..I’m feeling bitter.
Ok, I will let you in on a little secret I am a bit of a hippy about this kind of stuff and I don’t feel comfortable with bitter feelings, somewhere inside me I think that the world should be all Solar Powered Rainbow Tipis and Chai tea and Djembe beats.
But hey, life’s not like that. There is light and there is darkness. Which got me thinking. Could those bitter feelings actually be serving me? Might they be a red flag, a sign, a message from me to myself, saying “that stuff 'aint good for you, don’t swallow that shit!”
Should I say hello to my bitter feelings and befriend them? Maybe they have something useful to tell me.
The bitter taste in foods has been researched quite a lot, by people that are into that kind of thing. It is generally recognised that the level of bitterness in a substance denotes its toxicity. It is believed that the bitter taste allows us to know how poisonous a substance is when we are ingesting it. Basically when we taste bitter, our tongues are saying “Warning Will Robinson! This has poison in it!”
A certain level of bitterness is considered to be desirable, think of the bitter quality of coffee, chocolate or olive oil.
Being a herbalist I am quite used to using bitter medicines. Bitter herbs are used to strengthen the digestive system. Bitters stimulate digestive juices, tonify the mucous membrane of the intestines, help rid the body of parasites and encourage good elimination. Strong bitters are low dose herbs.
Let’s put it this way…
Bitters give you guts
Bitters help you rid yourself of things that suck the life out of you
Bitters will help you let go of unwanted toxic waste
Too much bitterness is poison
A certain level of bitterness is strengthening. It serves us. It sharpens our senses and wakes us up to things that are draining our energy.
I was drawn to a medicinal weed yesterday while I was taking our doggie for a run (her name is Luna by the way and she is REALLY cute!!). I had to stop and take a photo.
The herb was Centaury.
Centaury is a bitter tonic, mostly known these days for its use in Bach Flower essences, where it is indicated for those kind and gentle people who find it hard to say no. People who are considered “a push over”, the door mat type.
Yes I know, those of you that know me know that I am not a push over (to say the least) and those of you that don’t know me can probably tell :)
But sometimes you don’t have to be that way for people to treat you that way.
In Traditional Western Herbal Medicine Centaury is a bitter tonic that is used for gastrointestinal complaints, to stimulate appetite, and to relieve indigestion and constipation.
Centaury, like all bitter tonics sharpen our sense of taste. It hones our discernment for what we put in to our bodies and our lives.
Are you constantly swallowing that which does not serve you?
Is your taste not properly judging what good nourishment is for you?
Is your mantra “I can’t stomach any more of this!”?
Maybe you feel overwhelmed, and yet you still can't say no to yet another favour to a friend
Or you've allowed people to take you for granted
You've been overlooked, and under appreciated
Do you need more inner strength?
Are you awake to what is in your life that does not serve you?
Are you paying attention to that feeling of bitterness?
Do you need to let go of toxic habits or relationships that are not serving your higher purpose?
Am I asking too many questions?
Bitters can help us find that strength. And I think that my bitter feelings are fortifying my spirit against that which does not serve me, and allowing me to let go of what I no longer need.
Yes, harboring bitterness can be toxic, but remember it's the dosage that makes bitterness a poison or a remedy. Catch your bitterness in small doses, act on it's message, eliminate what is not in your best interest.
Peace out my lovelies
Melanie Turner, Naturopath, mother, gardener, lover of wholesome food