In this episode 22 protocols
▶ 46:25 High-Fiber Plant-Based Diet Diet “I mean, it's basically like, if you can have a high fiber plant-based diet, for most people, at least, you know, talking about the bucket of people that are already in a healthy state, you don't really need to think about other things because you can't eat too much meat. You can't eat too many sweets.” ▷ 49:48 Avoid Cleanses and Flushes Behaviors “Personally, I think it's a terrible idea. I mean, we know that like if, you know, in studies that are being done now to reprogram the gut microbiota to install a completely new microbial community, the first step is to wash away the resident microbial community that's there.” ▷ 54:04 Complex Carbohydrates and Microbiota-Accessible Carbohydrates Diet “If the carbohydrates that were in our diet were complex carbohydrates, dietary fiber, and we like to refer to the subset of dietary fiber that the microbiota can actually access as microbiota-accessible carbohydrates... it's to point out that not all carbs are bad.” ▷ 54:24 Reduce Simple Sugars and Simple Starches Diet “It's just there are bad carbs or carbs that are bad if you consume them in too high a quantity, things like table sugar and simple starches.” ▷ 1:01:45 Avoid Processed Foods Diet “It sounds like consuming processed foods is just bad for the microbiome. Can we say that categorically? For sure.” ▷ 1:08:46 Avoid Artificial Sweeteners Diet “Yeah, you know, so I do, I avoid them... I try to avoid them.” ▷ 1:10:48 Reduce Sweet Foods Gradually Diet “Gradually over the course of, like, you know, five or more years, we have, you know, migrated our diet away from sweet foods to things that are less sweet. And it's, you know, it's been a journey. It's been a slow process.” ▷ 1:23:54 Increase Plant-Based Fiber to Over 40 g/day Diet “Get the fiber up in the range of, you know, from 15 to 20 grams per day, up to over 40 grams per day. So can you kind of double or more the amount of fiber that you eat per day.” ▷ 1:26:01 Buy Refrigerated Fermented Foods Behaviors “If you want to have live fermented foods that contain live microbes, you need to buy those out of the refrigerated section, essentially.” ▷ 1:26:40 Choose Live, Unsweetened Fermented Foods Diet “We instructed people to eat non-sweetened yogurts. I think a huge pitfall in this area is you can have a yogurt loaded with bacteria... and then a ton of artificial flavoring and sugar loaded on top of that.” ▷ 1:27:11 Transition to Plain Yogurt Gradually Diet “We would take plain yogurt, which they didn't like, just kind of neat. We would mix in like a little maple syrup or honey, just a little bit, and gradually we would reduce that over time to the point where they're palate adjusted.” ▷ 1:27:13 Reduce Added Sweetener in Yogurt Over Time Behaviors “We would mix in like a little maple syrup or honey, just a little bit, and gradually we would reduce that over time to the point where they're palate adjusted, and now they just really like plain yogurt.” ▷ 1:29:21 Make Your Own Sauerkraut Behaviors “You can make large amounts of truly fermented sauerkraut, just from cabbage, water, and salt, if you're willing to follow the protocol.” ▷ 1:29:50 SCOBY Tools “but if you can get your hands on a SCOBY, kombucha is another one that's super simple. It's like- You can grow your own.” ▷ 1:29:50 Make Your Own Kombucha Behaviors “but if you can get your hands on a SCOBY, kombucha is another one that's super simple. It's like- You can grow your own.” ▷ 1:31:32 Fermented Foods Diet “People during the height of the intervention phase... were up over six servings on average per day of fermented food. So kind of two servings at each meal.” ▷ 1:36:34 Ramp Up Fiber and Fermented Foods Gradually Behaviors “Both with the fermented foods and the fiber, it's well known that this kind of gradual ramping is a really important way of mitigating bloating and other kind of digestive discomfort that can happen when your microbiome reconfigures.” ▷ 1:47:59 Interact with Pets and Dirt in Low-Risk Contexts Behaviors “Do you encourage them to, when they were young, did you encourage them to interact with pets and dirt? Absolutely.” ▷ 1:48:25 Wash Hands After Higher-Risk Public Exposure Behaviors “hand washing is important. Yeah. It's really powerful with, you know the, the spread of germs.” ▷ 2:01:37 Choose Independently Validated, Reputable Probiotics and Experiment with the Specific Studied Product Supplements “There are places that probiotic companies can send their product to have it independently validated. So you want to look for that sort of validation on a product.” ▷ 2:03:35 Consult a Doctor About Probiotics for Medical Problems Behaviors “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.” ▷ 2:05:01 Prefer Diverse Whole-Plant Fiber Over Purified Prebiotics Diet “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 fiber.”