Issue #274: Feed Your Gut
Good morning. It’s Tuesday, December 5th.
Today’s Quick Win
From the Lab: Prebiotics vs Probiotics (vs Postbiotics)
Speed Read: Pain in the Neck
Tuesday QR: Toasted Trail Mix
“All disease begins in the gut.”
The number of neurons in our gut - truly making it our second brain. (Cleveland Clinic)
From the Lab
When you hear “your gut is your second brain” - it’s a lot more literal than you might think.
First - our gut is the most complex neural network in the world outside the human brain (see Stat of the Day).
Second - it’s so sophisticated that it can assess what’s happening in the body and respond without even communicating with the brain.
It’s not just there to absorb/digest food. It’s actually the command center of our “enteric nervous system.” Our gut manages the function of our internal organs, specifically digestion and metabolism.
It even talks with our mitochondria - our little power stations that create ATP (energy).
That’s why if your gut is messed up you feel a lack of energy - it communicates with our mitochondria to determine how much energy we need in that moment.
But it goes way beyond having an upset stomach and feeling a step slow. Gut health affects if we have inflammation or not, if we actually absorb the nutrients from the food we eat or not, and even DNA methylation - a key process for longevity.
“If our field (functional medicine) was forced to choose one organ system to prioritize, it would be the gut.”
I’ve struggled with a bad gut for years. The problem is that it’s just not that easy to fix and it’s easy to spend hours trying to figure out the difference between probiotics and prebiotics, wait - there’s also “postbiotics”??
No two guts are the same - but here’s a little cheat sheet to stop the confusion and help keep a healthy gut:
Prebiotics = the food your gut bacteria need to survive and support your gut.
Probiotics = the actual bacteria strains themselves that you want/need in your gut.
Postbiotics = the by-product of the bacteria in our gut - e.g., short-chain fatty acids (SCFAs) that heal your gut, protect your brain, and boost your energy. The postbiotic, butyrate, creates 10% of our total energy - including all the energy to power our large intestine.
1. Eat Fiber-Rich Plant Foods (Prebiotics)
Only 5% of us get enough fiber - we need to eat more veggies (see: Thrive25-certified diet). The best prebiotics (bacteria food) includes:
Inulin - found in asparagus, onions, leeks, artichokes and unripe bananas (I know they don’t taste as good as the bright yellow ones - but throw the green ones in the blender with the smoothie).
Resistant Starch - sweet potatoes, taro root, raw carrots, and cassava (basically tubers) that are unprocessed (i.e., not fries - sorry 😔)
PRO TIP: If you’re not eating much fiber today, slowly increase your daily intake. Too many of these veggies can actually hurt your gut and you won’t know which foods are best for you.
2. Eat Postbiotic-Boosting Foods
Those cruciferous veggies we always talk about - broccoli, Brussels sprouts, cabbage, bok choy, cabbage, radish; and dark colored fruits with polyphenols - blueberries are a top choice.
PRO TIP: A lot of foods that are prebiotics that you might read about as some of the best options for your gut have lectins - defense mechanisms that humans can’t easily digest.*
Different people get different levels of inflammation from these foods - so be very aware of how your body responds to the following:
Nightshades - tomatoes, peppers, eggplant
Legumes - brown rice, beans, lentils, quinoa, peanuts, cashews, chia seeds
*Soaking and pressure cooking should eliminate most lectins
3. Experiment with Probiotics
We talked about this back in Issue #23. There are a lot of different probiotic strains and you need to figure out what works for you.
Many of the “live cultures” we’re supposed to eat are actually histamines and might give us allergy symptoms.
So add some kimchi and pickled veggies, maybe some olives, and high-quality yogurt. But make sure to pay attention to what makes you feel good and what doesn’t.
I’ll never be someone that tracks everything I eat - but trust me, your gut is worth keeping healthy and the best way to do that is to pay attention to what it likes and what it doesn’t.
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Speed Read
Health & Longevity in the News
Planting A Few Trees: How about 2 million? In 1998, a forest near Sebastião Salgado’s (a legendary photojournalist) home in Aimorés, Brazil was destroyed. So his wife, Lélia, suggested they plant trees to restore the forest. Now, the bustling forest is a private reserve with hundreds of animal species and over 173 types of birds. (Good News Network)
Pain in the Neck: 80% of people will experience neck pain in their lifetime, including 50% of Americans just this year. As we mentioned in Issue #83, it all starts with good posture and your spine. Build up strength in your core, back and shoulders to help - planks, push-ups, dumbbell rows, are just a few exercises. (NYTimes)
A Little Cooldown Doesn’t Hurt Either: A cooldown after a workout is essential, yet the easiest thing to drop when pressed for time. The cooldown helps transition your heart rate, blood pressure and breathing back to a normal range - so we can shift into parasympathetic mode from fight or flight. It’s a mindset shift, allowing us to feel more in control - that’s why we really enjoy the TMAC Fitness workouts, each ends with a mind-right meditation. (WSJ)
Tuesday QR | Toasted Trail Mix
This toasted trail mix is more than just a snack - it's a step towards a healthier lifestyle. Perfect for on-the-go energy, it's a delicious way to support your body's glucose regulation, increase magnesium, reduce cortisol, and boost DHEAS. Whether you're at work, on a hike, or simply need a healthy snack option, this trail mix is your ideal choice.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.