In this episode 23 protocols
▶ 39:03 Yerba Mate Tea Diet “One that I'm a particular fan of for entirely other reasons is yerba mate tea, can stimulate the release of GLP-1. In South America, it's often used as an appetite suppressant, probably in large part because of its effects on GLP-1 release.” ▷ 39:56 GLP-1-Stimulating Foods Diet “It also can be stimulated by various foods, nuts, avocados, eggs, and so forth.” ▷ 40:31 Ketogenic Diet Behaviors “There's at least one quality study I was able to find showing that the ketogenic diet, for instance, which almost always involves ingestion of very low levels of carbohydrate, can increase GLP-1... So I use GLP-1 as an example of a pathway that you might choose to tap into by ingestion of yerba mate or by ingestion of the foods I mentioned, or if it's something that interests you, ketogenic diet.” ▷ 1:02:11 Avoid Excessive Antibiotic Treatment Early in Life Behaviors “There are some decent studies showing that if children are exposed to a lot of antibiotic treatment early in life, that can be very detrimental to establishment of a healthy gut microbiome. Doctors nowadays are much more cautious about the prescription of antibiotic drugs to children in their early years.” ▷ 1:20:22 Probiotics Supplements “It is the case that ingestion of probiotics, even if those probiotics don't directly contain the microbiota species that one is trying to proliferate, can be useful for improving microbiota diversity. In general, it seems that maintaining a healthy gut microbiome involves ingesting certain types of foods... but perhaps also augmenting the microbiota system through prebiotics or probiotics at a fairly low level on a consistent basis.” ▷ 1:20:22 Prebiotics Supplements “It is the case that ingestion of probiotics... can be useful for improving microbiota diversity. In general, it seems that maintaining a healthy gut microbiome involves ingesting certain types of foods... but perhaps also augmenting the microbiota system through prebiotics or probiotics at a fairly low level on a consistent basis.” ▷ 1:21:26 Higher-Dose Probiotics During Stress, Travel, Illness, or After Antibiotics Behaviors “When there are a number of different converging events that are stressing or depleting microbiota diversity, that's when at least I believe it can be useful to support the gut microbiome through the ingestion of quality probiotics or prebiotics. So it would be under conditions where people are stressed or their system is generally stressed for environmental or illness-related reasons that it might be useful to lean towards higher doses of prebiotics or probiotics than one might normally use.” ▷ 1:21:57 Low to Moderate Probiotic Intake Under Normal Conditions Behaviors “Under normal conditions that one would focus on quality nutrients through diet and focus on ingestion of probiotics at a fairly low to moderate level, and or prebiotics at a fairly low to moderate level.” ▷ 1:23:02 Deep Sleep Behaviors “So this is going to be getting deep sleep of sufficient duration, 80 plus percent of the time. I mean, if you could get a hundred percent, that'd be great, but very few people accomplish that.” ▷ 1:23:13 Proper Nutrition Behaviors “It's going to be proper hydration. It's going to be proper social interactions. It's going to be proper nutrition.” ▷ 1:23:13 Proper Hydration Behaviors “It's going to be proper hydration. It's going to be proper social interactions. It's going to be proper nutrition.” ▷ 1:23:19 Limit Excessive Prolonged Stress Behaviors “It's going to be limiting excessive, prolonged stressors or stress... given that stress can disrupt the microbiome, whether or not you're fasting or not, those tools ought to be useful.” ▷ 1:24:32 High Fermented Food Intake Behaviors “The other group was instructed to eat a high fermented food diet... and were told to increase the amount of either fiber or fermented foods that they were ingesting over a four week ramp up period... maybe one serving a day, then maybe two servings and ramping up in this case as high as six servings per day.” ▷ 1:29:07 Low-Sugar Fermented Foods With Live Active Cultures Diet “In this study, they focus specifically on low sugar fermented foods. So this would be plain yogurt, in some cases, kimchi or sauerkraut. An important consideration, however, is that it needs to contain what are called live active cultures.” ▷ 1:34:43 Make Your Own Sauerkraut Behaviors “One simple way to do this is to just make your own sauerkraut. It involves very few ingredients. It basically involves cabbage, water, and salt, but there's a specific process that you need to follow in order to create these large volumes of sauerkraut at home using that low cost method.” ▷ 1:34:57 Tim Ferriss' The 4-Hour Chef Sauerkraut Recipe Tools “The best resource that I know of in order to follow a great recipe to make homemade sauerkraut, the recipe for homemade sauerkraut that's contained in Tim Ferriss' book, The 4-Hour Chef, there's an excellent protocol there.” ▷ 1:35:43 Make Your Own Kombucha Behaviors “The other thing that you can do if you're really obsessed with kombucha or something like that to avoid the high cost of kombucha is there are ways that you can get the SCOBY, which basically allows you to make your own kombucha at home.” ▷ 1:35:49 SCOBY Tools “There are ways that you can get the SCOBY, which basically allows you to make your own kombucha at home.” ▷ 1:39:53 Increase Fiber Intake Behaviors “I think there's ample evidence to support the fact that for most people, ingesting a fair amount of fiber is going to be a good idea. I would just say that make sure that you're also ingesting a fair amount of fermented foods.” ▷ 1:40:35 Fibrous Foods Diet “Eating more fiber and fibrous foods allowed for an increase in these enzymes that allow you to eat still more fibrous foods or to better digest fibrous foods that are coming in through other sources.” ▷ 1:41:12 Avoid Excessive Artificial Sweeteners Behaviors “What the studies have shown... is that animals that consume large amounts of artificial sweeteners, in particular things like saccharin or sucralose, show disruptions in their gut microbiome.” ▷ 1:41:18 Avoid Large Amounts of Artificial Sweeteners Diet “Animals that consume large amounts of artificial sweeteners, in particular things like saccharin or sucralose, show disruptions in their gut microbiome.” ▷ 1:46:36 High-Quality Non-Processed Foods With Prebiotic Fiber and Some Probiotics Diet “For most people, ingesting high quality non-processed foods that include some prebiotic fiber, but also that include some probiotics will probably be healthy, but not excessive levels of probiotics.”