In this episode 12 protocols
▶ 13:48 Avoid Processed Foods Diet “It sounds to me that avoiding processed foods is a good idea or heavily processed foods in general. And I mean, not that the occasional consumption is necessarily bad, but consuming processed foods is just bad for the microbiome.” ▷ 17:04 Avoid Artificial Sweeteners Diet “Do you actively avoid artificial sweeteners, sucralose, aspartame, saccharin? You personally? Yeah, I do. I avoid them, but I think that just doing things in moderation makes it a lot easier and doing things slowly makes it a lot easier.” ▷ 22:10 Plant-Based, High-Fiber Diet Diet “The idea was in the case of the high fiber diet, just increasing plant-based fiber. So can you eat more whole grains, more legumes, more vegetables, nuts, get the fiber up in the range of, you know, from 15 to 20 grams per day up to over 40 grams per day.” ▷ 22:44 Choose Unsweetened Fermented Foods Diet “We instructed people to eat non-sweetened yogurts. A huge pitfall in this area is you can have a yogurt loaded with bacteria, kind of the base of what's healthy. And then a ton of like artificial flavoring and sugar loaded on top of that.” ▷ 23:32 Homemade Sauerkraut Diet “He actually gives an excellent recipe for making your own sauerkraut, which basically involves cabbage and water and salt, but you have to do it properly because you can grow some, not necessarily lethal, but some somewhat dangerous bacteria if you don't scrape off the top layer properly.” ▷ 23:59 Kombucha Diet “You know, if you can get your hands on a SCOBY, kombucha is another one that's super simple. You can grow your own. You can just make your own and it's super easy to do.” ▷ 24:39 High Fermented-Food Intake Diet “The general instructions were for people to eat as much fermented foods as possible, more is better. People during the height of the intervention phase were up over six servings on average per day of fermented foods. So kind of two servings at each meal.” ▷ 31:57 Avoid Over-Sanitizing the Environment Behaviors “But I do think that the sanitization of our environment has gone overboard with various things being impregnated with antibiotics, shopping carts and things like that and toothbrushes. And, you know, it's like antibiotics and, you know, things for killing microbes are everywhere.” ▷ 32:49 Hand Washing Behaviors “If they've been in a public playground where maybe there's other kids with germs or maybe even chemicals like pesticides and herbicides that are being used, maybe it's more important than to wash your hands.” ▷ 34:51 Consult a Doctor for Probiotic Selection Behaviors “And this is very hard for people who aren't scientists to evaluate. So if you're experiencing a medical problem or want to consult a doctor, that might be helpful.” ▷ 34:56 Choose Study-Supported, Quality-Validated Probiotics Supplements “But finding a study where a specific probiotic has successfully done whatever it is you're looking for, and then sticking with that probiotic is really the best recipe as a place to start in this space, I think.” ▷ 35:47 Avoid Purified Fiber Prebiotics as a Default Replacement for Whole Foods Supplements “And so it's really hard to replicate with purified fiber what you'd get, for instance, at a salad bar in terms of the array of complex carbohydrates that you would be exposing your microbiota too. And I think the kind of broad view of this in the field is that consuming a broad variety of plants and all the diverse fiber that comes with that is probably better in fostering diversity in your microbiota than purified fibers.”