Eating for Two: Nourishing Yourself and Your Gut Microbiome

Many of us don't realize just how much the food we eat affects our gut microbiome. These tiny organisms play a huge role, and without them, we would not be who we are. We'll dive into the symbiotic relationship between our bodies and these gut bacteria, highlighting the importance of nurturing them through our dietary choices. Understanding what these microbes are and how they function can guide us in providing the right nutrients for a healthy and diverse microbiome, which is a key step in optimizing our overall health. This video will showcase practical ways to improve your gut health and, by extension, your overall well-being.

Chapters
0:00 Introduction to the Microbiome
1:23 What is Gut Bacteria for?
4:21 What creates a healthy microbiome?
23:12 Challenges of finding the right food to eat today
35:22 The effects of Fermented foods and Alcohol on the Microbiome
42:05 Maintaining a Proper Balance of Bacteria
47:33 Advanced Glycation End Products
55:10 Conclusions

Questions and Answers
1:01:00 Explain soluble and non-soluble fiber? What are the best sources for fiber?
1:03:04 What are the best breads to eat?
1:05:02 Should gut bacteria be helped with Supplements?
1:08:04 How do I ferment my own sauerkraut?
1:10:56 What are the best yogurts?
1:12:29 What are the most important things in a healthy diet?

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About Dr. Pradip Jamnadas, MD, MBBS, FACC, FSCAI, FCCP, FACP
The founder and Chief Medical Officer of Cardiovascular Interventions, P.A. in Orlando Florida where, since 1990, he has been repeatedly recognized in local publications as a Top Doctor performing thousands of interventional procedures in hospital and out patient settings. As a consultant cardiologist with a large diversified inpatient and outpatient practice he is noted for his passions for teaching and illuminating prevention for cardiovascular disease . He is also a clinical assistant professor of medicine at The Florida State University and University of Central Florida.

Disclaimer: The information provided is for general information and education purposes only and is not a substitute for individualized medical care by a qualified physician. All viewers should consult their physician before making any diet, nutrition, medication, or lifestyle changes. Any action you take upon the information that you find within this content is strictly at your own risk. Nothing here should be interpreted to create a doctor patient relationship. Neither Dr. Pradip Jamnadas nor Cardiovascular Interventions, PA will be liable for any damages or losses in connection with the content on this YouTube Channel.

[LTPottenger]

The best thing you can eat for your microbiome is to spend some time eating nothing at all! This kills off the negative bacteria and helps the positive ones (which often feed on them) to help entrench themselves in your gut! Some benefits of doing occasional extended fasting: High blood pressure is lowered to normal levels very quickly while fasting. Fibrosis/scarring is reversed over time, including in the heart and lungs.

Fasting increases T cell production and regenerates the thymus. T cells are vital in fighting cancer, autoimmune disease and infections but as we age the thymus stops making as many of them. Fasting releases stem cells, which then can become new T cells. Fasting also releases growth hormone, which regenerates the thymus itself, which aids this process!

Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. This will also remove any spikes, whether natural or unnatural in origin!

Blood sugar and insulin are lowered when fasting, allowing white blood cells to move more freely throughout the body and do their job.

Vitamin D plasma levels are increased as fasting improves metabolic health, and vitamin D in turn increases autophagy.

Fasting restores your circadian rhythm to normal over time.

Fasting increases nitric oxide release.

Fasting restores NAD+ to healthy levels.

Reflexes and short term memory are increased.

Fasts from 36-96 h increase metabolic rate due to norepinephrine release!

Telomeres are lengthened and fasting also increases anti-aging Yamanaka factors.

After 72 hours or more fasted, your body recycles up to 1/3 of all immune bodies, rejuvenating your entire immune system. This helps prevent the onset of new autoimmune conditions, which develop through a leaky gut and damaged immune system.

Fasting can help with MS, Depression, BPD, Autism and seizures.

Thymus is regenerated, which suppresses aging and renews the immune system. The thymus also plays a vital role in fighting cancer.

Weight loss from daily caloric restriction has 1/4 to 1/3 of the weight lost as lean tissue while many studies show fat loss from 36 h fasts without losing any lean tissue!

The obese will lose extra tissue like loose skin while fasting, but the skinny or frail will have increased growth hormone release than the obese, which helps to make more lean tissue and reduce frailness.

When you move out of MTOR your body shuts down the building blocks of the cell required for viruses to replicate.

What breaks a fast? Anything with protein or carbohydrates in it will break a fast. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many meds are dangerous to take while fasting.

Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone. Fasting also increases insulin sensitivity, which helps with muscle building.

Fasts of 36-96 will not affect short term female fertility or affect menstrual cycle. They also may increase long term fertility, especially in women with PCOS.

Fasting reduces pain and anxiety by stimulating the endocannabinoid system in a similar way to CBD oil.

One day of fasting can cut your leptin levels in half and gets your immune system working properly again! This reduces leptin resistance, which impairs immune function.

Stomach acid is reduced over time while fasting and can allow for the healing of treatment resistant ulcers. Some patients may need continued acid reduction medication while fasting.

Does the body preferentially prefer glucose as a fuel? No. Except for brief periods of very intense exercise, your body mainly burns fats in the form of free fatty acids. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose.

Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle damaged proteins and foreign matter such as viruses. It will can kill cancerous and senescent cells

Lowering insulin via fasting virtually eliminates chronic inflammation in the body.

It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency. Increased mitochondrial function also has the added benefit of increasing your metabolism, fighting infection and cancer prevention!

Fasting releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth. This can help a great deal with diseases like MS, peripheral neuropathy and Alzheimers.

When not in ketosis, the brain can only burn carbohydrate, which produces a great deal of damaging ROS the brain has to deal with.

Fasting also increases telomere length, negating some of the effects of aging at a cellular level.

When you fast, this stimulates apoptosis in senescent or genetically damaged cells, destroying them. Senescent cells are responsible for many of the effects of aging and are a root cause of the development of cancer.

A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. FMD usually has 200-800 calories, under 18 g of protein and extremely low carbs.

Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. They also help with dementia and many other issues even if you take them while not fasting!

Glycine and trimethylglycine can also be useful supplements while fasting that won't break ketosis and have many benefits.

Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. If you experience extreme symptoms of some kind, especially dizziness or tremors, then simply break the fast and seek advice.

Resources:


This list compiled over years of research by the user known as Pottenger's Human on youtube. Feel free to copy and paste this anywhere you like, no accreditation needed!

My community tab will always contain an updated version of this list of fasting benefits. I also have playlists on fasting and health topics.

[bjunej]

I completely reversed my diabetes (type II) following Dr. Jamnadas's advice. My Metformin dosage has gone to zero mg per day from almost the highest dosage. My blood pressure came down to 110/80. My resting heart rate is around 70. I am doing intermittent fasting daily. I am eating plant-based food. I hike 6 to 8 miles a day. I run 3 to 6 miles too. I completed a 65-mile hike around Mont Blanc in June 2023. I am the healthiest person in my entire life. I am 68 years old Indian-American. Many, many thanks to Dr. J.

[paulsuarez]

I followed almost everything this doctor has recommended. It's been about 3 months and I lost 30 lbs and I am no longer taking my blood pressure medication. If you have a doctor and they just prescribe medicine without telling you how to improve your situation, then get a new doctor. I am thankful for finding this doctor. He's changed my life and it cost me nothing but effort.

[Backyardveggies]

I started following him and at first removed all the bad oils, refined sugars and flours and ate more good proteins and good oils like ghee, olive oil and butter.
Secondly, I started intermittent fasting 18 hours, 24 and 36. Within 6 weeks (I am 54 and I was 142 pounds and an Indian American woman of 5’4”) lost 10 pounds and ppl say lost 10 years of age too. I feel very refreshed and energetic, got rid of the aches and pains and my skin looks amazing.
Guys, listen to this doctor, he is a gem 💎

[jm_]

Dont ignore this gifted doctor. He saved my life in the cath lab 4 weeks ago. Hes without peer.

[tinamaria]

HE IS A GOOD EXAMPLE FOR WHAT A REAL DOCTOR LOOKS YOU DR.

[GravityChamber]

You can tell this guy loves medicine and people. Thank you Dr. Jamnadas, God bless you.

[joyfulmomentappreciate]

Your lectures should be requirements for all school and parents.❤

[jaycarlton]

Dr Jamnadas is 100% correct. Since I've increased my fiber intake and eating many varieties of fermented foods, my mental clarity has gone through the roof. I am sleeping like a baby, awakening with more energy and have a better outlook on life. A complete workup from the Cleveland Heart Clinic revealed better than expected results. Mind you, I am 70 years old and haven't been on any meds of any type, even over-the-counter meds for over 12 years. Eating raw, sprouted, organic when available, grass fed/finished, wild caught and avoiding junk foods is key.

[pamelasbutterflylife]

Good morning, Dr. Jamnadas! I appreciate your brilliance, kindness, and integrity. I have been following you since August! Dr. Jamnadas, you are truly saving lives! You are 100% correct about our addiction to sugar. I WEIGHED 275 LBS IN SEPTEMBER 2019. WITH SHEER DISCIPLINE AND A DEEP DESIRE FOR CHANGE IN MY HEALTH AND WEIGHT, I RELEASED 140 LBS NATURALLY IN LESS THAN 2 YEARS. I didn't even incorporate exercise (light yoga, pilates) in my routine until I released 110 lbs. I feel amazing in my body. I released the sugar and grains, drank a gallon of water a day, and slept 7-9 hours a night. I eat meat, nuts, vegetables, eggs, seeds, seafood, healthy fats, and very little berries. I don't snack between meals and intermittent fast. God gave me a second chance at life, and it is my desire to be of service to others. I am a certified health and life coach, and I would love to partner with you!

[DavorMaksimovic]

🎯 Key Takeaways for quick navigation:

00:25 🦠 *The human body has about 100 trillion bacteria, outnumbering human cells, and these bacteria play a crucial role in various physiological functions.*
02:03 🔄 *Our relationship with gut bacteria dates back millions of years; they predate humans and play a vital role in our physiology. Humans have outsourced many physiological functions to these bacteria.*
05:57 🍏 *Nature designed the introduction of bacteria, through childbirth and breastfeeding, to optimize the biodiversity of bacteria in the gut, crucial for overall health.*
08:53 ⚖️ *Gut bacteria influence the immune system, promoting a balanced response and preventing excessive inflammation, which is linkedto various chronic diseases like coronary artery disease, obesity, and depression.*
19:31 🍞 *Processed foods lacking fiber negatively impact gut bacteria, leading to metabolic endotoxemia, a condition associated with inflammation, small dense LDL particles, and the development of conditions like fatty liver and coronary artery disease.*
23:44 🍔 *Ancestral foods are crucial for metabolic health; processed foods and vegetable seed oils can harm gut bacteria.*
26:01 🐄 *Antibiotics given to animals affect their gut bacteria, leading to metabolic syndrome; humans consuming such meat may face similar issues.*
28:05 💊 *Antibiotics and a disrupted gut microbiome are linked to conditions like small intestinal bacterial overgrowth (SIBO) and obesity.*
30:18 🩸 *Fecal transplants indicate a connection between gut health and obesity; changing gut bacteria may influence body weight.*
31:13 🌾 *Increasing fiber intake through foods like inulin positively impacts the microbiome and can improve overall health.*
48:48 🍟 *Cooking food at high dry heat, like air frying, creates Advanced Glycation End Products (AGEs), harmful for the body, impacting metabolism and gut bacteria.*
51:06 🍲 *Cooking methods matter; opt for stewing, slow cooking, or using moist heat to minimize AGEs. Adding vinegar or lemon to marinate food reduces AGEs formation.*
52:30 🛒 *Avoid processed and packaged foods, as they likely contain high levels of Advanced Glycation End Products, harmful for gut bacteria and overall health.*
55:37 🌿 *Increase fiber intake for a healthier gut; supplementing with inulin plus fos (white powder) positively impacts metabolism and gut health.*
57:12 ⏰ *Intermittent fastingnot only has hormonal benefits but also positively influences the microbiome by changing the bacterial flora in the gut.*
01:10:23 🌱 *Soil is a living entity with bacteria; it's not just sand. Appreciate the microbiome in the soil, crucial for plant health and, ultimately, the food we consume.*
01:11:14 🥛 *Choose whole milk over skim milk; skim milk may have more sugar. Whole milk in kefir provides a variety of bacterial strains, promoting gut health.*
01:12:23 🍶 *Kefir is a beneficial fermented drink, rich in diverse bacteria. Making it at home or buying a good brand is recommended for a healthy gut, even for those with lactose problems.*
01:12:46 🍳 *Essential amino acids and essential oils are crucial for health. Prioritize foods rich in omega-3, like sardines, to ensure a balanced and nutritious diet.*
01:12:59 🍞 *There's no such thing as an essential carb. Focus on consuming essential amino acids and essential oils for a well-rounded and healthy diet.*

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[bartrobinson]

It's good to see the doctor again!

[qucurabalarahababa]

Someone give this saint a Noble Prize 🏆

[frodemansika]

You should get a nobel price in promoting this kind of advices. Keep up the good work. It`s realy inspiring.

[aziza]

Finally a real doctor telling real information from real studies. Thank you Dr. Jamnadas.
love and respect 🙏🏻

[suadiggitti]

I came across the Dr's videos and gave his advice a try. I am proud to say that I lost 96 lbs and feel great. I am wearing a pant size that I never thought I would (34). Thank you Dr Jammadas.

[abrahamespejo]

One of the smartest doctors in the internet. I am a follower of Dr. J

[sarahweinreich]

Dear Dr Jamnadas, please please give us more knowledge. I eat completely according to what you teach. we love you Dr Jamnadas.

[greengardens]

Im in my 40s and no major health issues, i am of a solid athletic build with low body fat.
After listening to this lecture its a complete miracle that im still quite healthy. Growing up as a child i was in pretty much constant highly stressed environment and as i became an adult being in stress most of the time has been my default setting as its all iv known. My diet throughout my life has not been great. I completely disliked any salad fruits or vegetables. I ate a processed diet of mostly refined carbs, junk food and protein. My diet completely lacked nutritious foods and foods that this doctor has mentioned. My gut microbiome must be in a complete mess. I do suffer from slight bloating occasionally. I think iv been very lucky that i have not developed any major health issues so far. Going forward i will be completely changing my diet i will cut out all processed junk foods and eat only nutritional foods, eat fruits and vegetables, drink kefir, introduce fermented foods, i will fast 2 times a week, drink more water and practice meditation to teach my body to be in a state of relaxation and ease. I am so looking forward to see and feel the changes that will occur to my wellbeing and health.

[scottclay]

Thank you for the new lecture, Doc! I have changed my lifestyle for the better do to your teaching. You are a national treasure, Sir