WEBVTT - Mini Motivation: How to boost your gut microbiome (from someone who knows) 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health? If you've been told that everything looks fine, 0:00:06.760 --> 0:00:09.680 but you know that something is off, we're not imagining it. 0:00:09.880 --> 0:00:13.200 That's why I created Vitality three sixty to help you 0:00:13.240 --> 0:00:16.439 better understand what's going on inside your body so that 0:00:16.520 --> 0:00:19.680 you can take the targeted action needed. With a functional 0:00:19.680 --> 0:00:23.560 health approach plus testing, we go beyond the guesswork to 0:00:23.680 --> 0:00:26.960 uncover the root causes of your symptoms. I've teamed up 0:00:26.960 --> 0:00:31.160 with Doctyesmina, an incredible integrative GP and together we will 0:00:31.200 --> 0:00:34.879 help you decode your body's signals and answer questions like 0:00:35.120 --> 0:00:38.880 why am I always exhausted? What's really causing my stubborn weight? 0:00:39.159 --> 0:00:43.520 Am I inflamed? Insulin resistant? Or maybe missing key nutrients? 0:00:43.680 --> 0:00:46.800 Because when you understand your body better, you can transform 0:00:46.840 --> 0:00:49.680 your health. Visit v three sixty dot health or check 0:00:49.720 --> 0:00:53.400 out the show notes for more. This is healthy Heir 0:00:53.520 --> 0:00:56.080 with Amelia Phillips and welcome to one of my mini 0:00:56.120 --> 0:00:59.959 motivation episodes. These are shorter, targeted episodes where we tack 0:01:00.200 --> 0:01:04.399 one specific question or challenge head on. Today we are 0:01:04.560 --> 0:01:08.520 deep diving into our digestive system and answering the question 0:01:09.120 --> 0:01:13.120 how do I improve my gut microbiome? Now, a healthy 0:01:13.280 --> 0:01:17.160 functioning gut microbiome is linked to all sorts of improved 0:01:17.240 --> 0:01:22.280 outcomes such as a stronger immune system, better weight management. Yes, 0:01:22.640 --> 0:01:28.560 it helps with weight management, improved mood, nutrient absorption, lower inflammation. 0:01:28.760 --> 0:01:31.440 Oh my goodness. The list goes on. But what are 0:01:31.480 --> 0:01:34.440 the best strategies and is it as simple as popping 0:01:34.600 --> 0:01:39.160 a probiotic or is there a better, newer way. I 0:01:39.240 --> 0:01:44.119 pose this question recently to gastroentrologists doctor Paul Frooms. Doctor 0:01:44.120 --> 0:01:47.760 Paul is BORED certified treats patients with gut issues in 0:01:47.800 --> 0:01:51.720 both the public and private practice, and he's known as 0:01:51.880 --> 0:01:56.640 the Microbiome Doctor. He also trains other doctors and practitioners 0:01:56.760 --> 0:02:01.280 in IBS management through his Microbiome Tree program, which is 0:02:01.320 --> 0:02:05.000 called Best Gut Medical. So here is what doctor Paul 0:02:05.160 --> 0:02:24.120 had to say about mastering our microbiome. Doctor Paul, If 0:02:24.160 --> 0:02:30.200 we really want to optimize and support our microbiome to flourish, 0:02:30.440 --> 0:02:34.200 and we want to minimize the pathogens and opportunists, and 0:02:34.240 --> 0:02:39.200 we want to help the good bugs of our microbiome proliferate, 0:02:40.200 --> 0:02:44.480 what are the most important diet changes that we should 0:02:44.480 --> 0:02:47.000 be making or what should we be focusing on when 0:02:47.000 --> 0:02:48.320 it comes to our diet. 0:02:48.639 --> 0:02:51.800 Basically, what I do is more than DIETA I would say, 0:02:51.840 --> 0:02:55.000 if you really want to do something in legitimate and 0:02:55.080 --> 0:02:57.600 that really changes your microbiome, So you want to get 0:02:57.720 --> 0:03:01.399 rid of pathogens and you want to rebuild, you sort 0:03:01.400 --> 0:03:04.520 of do a variation of whed and seed. If you're 0:03:04.520 --> 0:03:07.080 not going to do a full medical one, then you 0:03:07.160 --> 0:03:09.639 might getch you something natural so to weed out or 0:03:09.720 --> 0:03:14.519 bad back, get rid of bad bacteria. Naturally, you want 0:03:14.520 --> 0:03:17.960 to add some plants that are effective and helping your 0:03:18.120 --> 0:03:21.359 gun immune system control bad bacteria. So that's eating a 0:03:21.360 --> 0:03:25.880 lot of garlic, onion and adding something like berberine, oregano oil. 0:03:26.160 --> 0:03:27.880 Those sort of things are actually pretty good. 0:03:28.200 --> 0:03:31.120 Is it kind of anti microbial? Is that what mean? 0:03:31.280 --> 0:03:34.920 Like anti microbials? Rid of opportunity organisms? 0:03:35.120 --> 0:03:38.800 Okay, so what's interesting about so like berberine, for example, 0:03:38.800 --> 0:03:41.880 which some people like to take for weight management as well, 0:03:42.760 --> 0:03:45.320 it's actually not something that you would want to take 0:03:45.400 --> 0:03:49.440 as a supplement permanently, is it? Because it could also 0:03:49.600 --> 0:03:53.640 potentially alter your good guys or you someone that's very 0:03:53.640 --> 0:03:55.960 happy to permanently supplement with berberine. 0:03:56.120 --> 0:03:58.720 I'm coming around to the you know what, I think 0:03:58.760 --> 0:04:05.760 berberine might have a as an ongoing suffer. Okay, it belodoendron, 0:04:06.000 --> 0:04:10.240 which is obviously antimicrobial, but reasons for that you've shown 0:04:10.240 --> 0:04:15.840 berberine actually acts as a prebiotic for the promotion of 0:04:15.920 --> 0:04:19.160 good bacteria. So it's kind of a really good one 0:04:19.200 --> 0:04:21.839 for maintenance because it's doing a little bit of suppressing 0:04:21.839 --> 0:04:26.320 of bad buds, but it's also stimulating the pollutination of probiotics. 0:04:26.480 --> 0:04:29.680 Plus it's helping you activate SGLP one a little bit 0:04:29.720 --> 0:04:32.800 as well, so it's actually seeing not a bad little supplement. 0:04:32.920 --> 0:04:35.719 Okay, all right, berberine, you heard it here, guys. And 0:04:35.760 --> 0:04:38.280 then those other food based ones, so do you want 0:04:38.279 --> 0:04:39.839 to just rattle those off again? So these are the 0:04:39.880 --> 0:04:42.320 kind of antimicrobials that are going to keep those pathogens 0:04:42.320 --> 0:04:43.320 opportunists a. 0:04:43.960 --> 0:04:46.720 So garlics are very good one, or a garna oil 0:04:46.760 --> 0:04:49.280 is a very good one. And then there are things 0:04:49.320 --> 0:04:53.360 like you can intermittently take things like wormwood time extract 0:04:53.400 --> 0:04:57.320 time oil. Those sort of plants have pretty good antimicrobial effects. 0:04:57.520 --> 0:05:00.400 But the second step is you've always got to be 0:05:00.440 --> 0:05:04.599 repopulating your guts. So eating eating prebiotic foods and taking 0:05:04.600 --> 0:05:07.760 a probiotic is going to help establish and maintain your 0:05:07.760 --> 0:05:08.520 probotic level. 0:05:08.680 --> 0:05:12.640 Your top favorite pre biotic foods that this gastroentrologist will 0:05:12.640 --> 0:05:15.320 be eating, you'll see it in the fridge and pantry 0:05:15.360 --> 0:05:17.760 every week. What are your go to prebiotics? 0:05:18.000 --> 0:05:21.520 Well, I love the bit of glue cans in steel cutoats. 0:05:21.760 --> 0:05:24.839 I love steel cutoats. I think I should buy shares 0:05:24.880 --> 0:05:27.279 in steel cutoats because the amount of people I have 0:05:27.440 --> 0:05:30.680 got to switch across. The best tastes so much better 0:05:30.720 --> 0:05:32.120 than rolled or instant. 0:05:32.279 --> 0:05:35.000 Yeah, they're really good. Then you've got to have some 0:05:35.040 --> 0:05:39.640 sort of resistant starch. So whether that's a green banana 0:05:39.880 --> 0:05:42.120 or whether it's sweet potato. There's lots of different sources 0:05:42.120 --> 0:05:43.520 of resistant starsh. 0:05:43.360 --> 0:05:46.160 Cooled like just cooled potato. Like you know, you had 0:05:46.160 --> 0:05:48.719 some roast potatoes last night, make a little potato salad 0:05:48.760 --> 0:05:51.839 the next day, cooled potatoes. I can't do green bananas. 0:05:52.080 --> 0:05:53.960 Where else can we get resistance starch? 0:05:54.520 --> 0:05:58.960 The cool potatoes are very good resistance stark. Any starchy food, 0:05:59.440 --> 0:06:01.599 if you try cook it, then you're going to turn 0:06:01.680 --> 0:06:04.760 it from something that releases sugar quickly, which is bad 0:06:04.839 --> 0:06:07.280 to something that's slow release, and then you want to 0:06:07.279 --> 0:06:10.440 add in things that so lots of green leafy greens 0:06:11.360 --> 0:06:13.239 are a really good thing to add to your diet 0:06:13.279 --> 0:06:16.560 because they've discovered another sugar that is a prebiotic sugar 0:06:16.680 --> 0:06:19.280 in leafy greens that was probably only discovered about six 0:06:19.400 --> 0:06:22.200 years ago. We're still just coming to terms what is 0:06:22.240 --> 0:06:26.600 in these foods in terms of prebiotics. And then polyphenale 0:06:26.680 --> 0:06:28.760 rich foods are really really good too, So they were 0:06:28.760 --> 0:06:33.599 all the really colorful things like pomegranad, blueberries, strawberries, blackberries. 0:06:33.880 --> 0:06:38.640 They provide a fuel for acamancia, which stops leaky that. 0:06:38.800 --> 0:06:44.880 So, yes, I heard pomegranite is a particular favorite of acromac. 0:06:45.600 --> 0:06:48.080 Now do you want to just touch on achromance here 0:06:48.080 --> 0:06:50.640 for a second, because certainly in the weight loss world 0:06:50.839 --> 0:06:54.440 where I spent a lot of time, it's getting quite 0:06:54.520 --> 0:06:57.720 a lot of bars and unfortunately, the only supplement I 0:06:57.800 --> 0:06:59.960 can find, and maybe you can point me in a 0:07:00.040 --> 0:07:06.040 better direction pendulum. They do an acremensia, but it's really expensive, 0:07:06.600 --> 0:07:10.280 it's pretty exy, So I just would rather feed my 0:07:10.440 --> 0:07:13.720 natural acromencia. So how should I feed it? To help 0:07:13.760 --> 0:07:18.240 with weight management and metabolic flexibility. 0:07:17.560 --> 0:07:21.040 Incomania is probably one of the most exciting new probotic 0:07:21.040 --> 0:07:24.360 discoveries of the last decade. This thing leaves. They found 0:07:24.360 --> 0:07:27.320 it deep in the mucous layer of the gut, so 0:07:27.760 --> 0:07:30.320 and it's then become like a recognized as a keystone 0:07:30.360 --> 0:07:33.880 species for metabolic health, gut barrier health. It basically maintains 0:07:33.920 --> 0:07:38.120 and stimulates your gut mucus barrier and prevents leaky gut, 0:07:38.320 --> 0:07:42.840 which massively reduces inflammation, produces a short it's one of 0:07:42.880 --> 0:07:47.320 the producers of short chain fatty acids like propionate, and 0:07:47.360 --> 0:07:49.960 it's got a several protein as you know that stimulates 0:07:50.320 --> 0:07:55.320 GLP one. So it reduces leaky gut, reduces systemic inflammation, 0:07:55.440 --> 0:08:00.360 reduces insulin resistance, improves weight gain, and improves insulin sensevity. 0:08:00.520 --> 0:08:05.080 And it's found in an abundance in lean people usually 0:08:05.240 --> 0:08:08.520 and then in very low levels in at lease people. 0:08:08.640 --> 0:08:11.040 Is that kind of one of the key findings? 0:08:11.200 --> 0:08:15.480 Absolutely right? Yeah, Okay, So a technotic feature of type 0:08:15.480 --> 0:08:19.480 two diabetes, obesity and flum to bow disease is that 0:08:19.520 --> 0:08:23.520 they are missing a commancia. Now there's one probiotic on 0:08:23.560 --> 0:08:26.840 the market which you mentioned that you can buy, but 0:08:26.920 --> 0:08:29.760 as you said, it's expensive. So the best way is 0:08:31.080 --> 0:08:33.839 to rebuild our commands here is one do something and 0:08:33.960 --> 0:08:36.559 fasting because it loves it when you're fast. 0:08:36.960 --> 0:08:40.120 Is that right? I didn't know that? Okay, So like 0:08:40.160 --> 0:08:44.040 a prolonged overnight fast, you know, twelve fourteen maybe sixteen 0:08:44.080 --> 0:08:47.760 hours for some people easy finished dinner at eight pm. 0:08:48.120 --> 0:08:51.760 Have breakfasted between eight am twelve hours or ten ams 0:08:51.800 --> 0:08:54.680 fourteen twelve am sixteen hours. Okay. 0:08:54.960 --> 0:08:56.959 It thrives when the gut's not you know, for those 0:08:57.000 --> 0:08:59.679 periods when the gut's not processing food, then you want 0:08:59.679 --> 0:09:02.199 to feed it the most powerful bursts of a commands 0:09:02.240 --> 0:09:05.480 that we mentioned of the polyphenol rich foods, right, which 0:09:05.520 --> 0:09:09.080 is pomegranate, is the king cranberze, blue. 0:09:08.760 --> 0:09:12.240 Berries, plums? Is it? Basically the purples? Is it that? 0:09:12.320 --> 0:09:17.240 The dark personal purple purples, reds, even dark chocolate? They're 0:09:17.280 --> 0:09:18.280 like eighty five. 0:09:18.800 --> 0:09:22.160 You have just made us all fans of you today 0:09:23.600 --> 0:09:23.800 have a. 0:09:23.800 --> 0:09:26.400 Cup of green tea fee squares of dark chocolate and 0:09:26.600 --> 0:09:31.640 some cranberr and some blueberries. Bang, polyphenol explosion and acamance. 0:09:31.640 --> 0:09:35.120 Here it will just proliferate amazing. Well, I want to 0:09:35.200 --> 0:09:39.320 dive into the common probiotics, but I just want to 0:09:39.320 --> 0:09:41.880 circle back because I feel like, did you finish you 0:09:41.920 --> 0:09:44.800 were going through some kind of steps of you know, 0:09:44.880 --> 0:09:47.959 helping our gut microbiome. Had you finished going through all 0:09:47.960 --> 0:09:51.200 the steps before we go into the probiotics. I wasn't 0:09:51.200 --> 0:09:52.320 sure if I had cut you off. 0:09:53.200 --> 0:09:54.800 Yeah, I think we got through seed. We go through 0:09:54.880 --> 0:09:58.040 natural waste to weed. We got through a natural waste 0:09:58.040 --> 0:10:01.240 to seed, and were just at the end mentioned Look, 0:10:01.280 --> 0:10:04.479 there's no harm in taking a good broad spectrum probiotic 0:10:04.760 --> 0:10:08.080 and some probiotic foods that would sort of complete that. 0:10:08.400 --> 0:10:11.079 Why don't you list off some of the probiotic foods 0:10:11.120 --> 0:10:14.439 that air in your cupboard and fridge that you recommend. 0:10:15.000 --> 0:10:15.880 We all have. 0:10:16.400 --> 0:10:19.520 Probodic foods is very different to probiotic foods. So probodic 0:10:19.520 --> 0:10:23.000 foods means there's living, live cultures in them. 0:10:23.400 --> 0:10:27.240 So the prebiotic food is like the fertilizer, yes, for 0:10:27.400 --> 0:10:30.400 our living creatures. So we've just been talking about all 0:10:30.400 --> 0:10:32.960 the foods that our bugs love, but now you're actually 0:10:32.960 --> 0:10:37.240 talking about buying more bugs in the probiotics exactly right. 0:10:37.320 --> 0:10:41.520 So there's not many because we don't ferment foods like 0:10:41.720 --> 0:10:44.320 preserved foods like we used to when we're all farmers 0:10:44.480 --> 0:10:46.800 and we'd have to get through a long winter. So 0:10:47.240 --> 0:10:51.560 what's readily available out there are live culture, probotic yogurts. 0:10:51.600 --> 0:10:53.040 But do you want to get one that doesn't have 0:10:53.080 --> 0:10:55.199 any added sugar, coloring or. 0:10:55.200 --> 0:10:57.679 Flavoring unsweetened Greek yogurt? 0:10:57.840 --> 0:10:58.960 Yes? Please? 0:10:59.000 --> 0:11:01.600 And do you have killer brands that you're just like, 0:11:01.679 --> 0:11:05.400 I only get this brand or do you not mind? 0:11:05.520 --> 0:11:07.520 Now? I don't mind as long as it is the 0:11:07.559 --> 0:11:08.760 real genuine article. 0:11:09.080 --> 0:11:09.640 How do you know? 0:11:09.960 --> 0:11:11.920 You look at the ingredient list and the. 0:11:11.800 --> 0:11:14.959 First ingredients should be the probiotics. 0:11:15.120 --> 0:11:18.000 It's literally got to be just fermented milk and nothing else. 0:11:18.080 --> 0:11:19.080 And a lot of. 0:11:19.080 --> 0:11:23.120 Cultures okay, perfect, all right? Unsweetened Greek yogurt, Picky brand? 0:11:23.440 --> 0:11:23.959 What else? 0:11:24.400 --> 0:11:26.880 The only other promotic foods out there are things that 0:11:26.920 --> 0:11:29.160 are fermented that you and I can either make or buy. 0:11:29.720 --> 0:11:34.960 So that includes sour crap and variations of that like 0:11:35.080 --> 0:11:38.320 kim chi. And then there are some fermented soy products 0:11:38.400 --> 0:11:42.040 you can buy. There are some fermented drinks that are 0:11:42.679 --> 0:11:43.280 very popular. 0:11:43.679 --> 0:11:45.959 Yeah, kom butcher, Can I just buy the can Kim 0:11:46.000 --> 0:11:48.280 Butcher that's sitting next to the v drink and the 0:11:48.320 --> 0:11:48.920 mother drink. 0:11:49.160 --> 0:11:51.600 KM Butcher's better than drink a soft drink because the 0:11:51.600 --> 0:11:54.000 sugar content's a lot less, but there is still some 0:11:54.200 --> 0:11:56.360 residual sugar in it because that's how you're ferment it. 0:11:56.840 --> 0:12:00.000 So it's a healthier alternative. But there are some junkie 0:12:00.320 --> 0:12:02.960 butcher's which are colored and flavored and I also have 0:12:03.840 --> 0:12:06.120 excess sugar. And then there are the ones you get 0:12:06.120 --> 0:12:07.959 from you know, the health food stills, that are really 0:12:08.520 --> 0:12:11.520 they taste completely different. They are like you really like 0:12:11.559 --> 0:12:14.160 drinking a proper fermented drink. And then that one step 0:12:14.200 --> 0:12:18.040 up from yogurt is kefir, which is the fermented milk drink. 0:12:17.800 --> 0:12:20.040 Which I love as well. Quick question. The problem with 0:12:20.120 --> 0:12:22.840 kafir is it goes off really quickly. You do and 0:12:23.160 --> 0:12:24.760 I don't. This is I'm putting you on the spot 0:12:24.800 --> 0:12:27.559 here and don't worry if you don't know the answer. 0:12:28.040 --> 0:12:32.880 But I started pouring it into ice cubes and freezing 0:12:33.000 --> 0:12:35.280 some of it, so I kind of buy it, buy 0:12:35.320 --> 0:12:38.000 a big because it's pouring. So imagine you know, a 0:12:38.080 --> 0:12:41.240 milk carton, for example, and if it's you're the only 0:12:41.280 --> 0:12:43.280 one in the family that likes it. You won't get 0:12:43.320 --> 0:12:47.120 through the whole lot before it goes off. So I started, 0:12:47.280 --> 0:12:49.560 and I love it in smoothie. So I started pouring 0:12:49.600 --> 0:12:52.840 it into ice cubes and getting rid of half of 0:12:52.880 --> 0:12:55.400 the packet and freezing using the fresh stuff and then 0:12:55.440 --> 0:12:58.320 moving on. But then I thought, oh, I'm probably killing 0:12:58.360 --> 0:13:00.960 all the probiotics by freezing it. Do you think I 0:13:01.000 --> 0:13:01.360 would be? 0:13:01.679 --> 0:13:05.160 No, probably not. They seem to survive freezing most of them, which. 0:13:04.960 --> 0:13:09.160 Is today, well hot tip guys do that. And then 0:13:09.200 --> 0:13:11.079 when you make your smoothie and you drop a couple 0:13:11.080 --> 0:13:14.640 of cubes, three cubes of kafir in there, it makes 0:13:14.679 --> 0:13:17.679 it creamy rich, it's got a tang. It makes it 0:13:17.720 --> 0:13:21.880 feel so like you're having literally like a thick shake. 0:13:21.960 --> 0:13:22.840 It's so yummy. 0:13:23.120 --> 0:13:26.559 And we know this because we've studied frozen fickle transplants, 0:13:26.880 --> 0:13:29.640 and particularly in COVID. We had to freeze them and 0:13:29.679 --> 0:13:32.040 you then reconstitute them and you look at them and 0:13:32.080 --> 0:13:34.760 that studies look at the micro content and actually the 0:13:35.080 --> 0:13:37.319 life bacteria seem to survive very very well. 0:13:37.679 --> 0:13:40.240 Okay, well, look it's saving me. I still can't get 0:13:40.240 --> 0:13:42.320 my husband to drink it. So it's going to go 0:13:42.360 --> 0:13:44.720 off if I don't. If I don't do something with it, 0:13:44.760 --> 0:13:46.880 all right, And so in my fridge, for example, I've 0:13:46.920 --> 0:13:49.960 always got a jar of kimchi. I love the purply 0:13:50.040 --> 0:13:53.000 one and then sour crawt. And so now whenever I 0:13:53.040 --> 0:13:55.200 have my eggs in the morning, no matter what I do, 0:13:55.280 --> 0:13:57.760 I just put a big dollop. Or I grabbed my fork, 0:13:57.800 --> 0:14:00.240 I put a big dollop. And actually, if I I 0:14:00.320 --> 0:14:02.480 don't have it, I feel like I'm missing out Now. 0:14:02.480 --> 0:14:03.959 It took me a while. I used to hate for 0:14:04.080 --> 0:14:07.240 minute food, like the vinegar, anything that vers vinegary. So 0:14:07.520 --> 0:14:11.079 if I can do it, I think other people can too. 0:14:22.720 --> 0:14:25.200 Why is it so hard to get real answers about 0:14:25.200 --> 0:14:28.560 your health? If you've been told that everything looks fine, 0:14:28.760 --> 0:14:31.680 but you know that something is off, we're not imagining it. 0:14:31.880 --> 0:14:35.080 That's why I created Vitality three point sixty to help 0:14:35.120 --> 0:14:38.320 you better understand what's going on inside your body so 0:14:38.360 --> 0:14:41.200 that you can take the targeted action needed. With a 0:14:41.200 --> 0:14:45.360 functional health approach plus testing, we go beyond the guesswork 0:14:45.480 --> 0:14:48.840 to uncover the root causes of your symptoms. I've teamed 0:14:48.880 --> 0:14:52.720 up with doctor Esmina, an incredible integrative GP, and together 0:14:52.800 --> 0:14:55.880 we will help you decode your body's signals and answer 0:14:55.960 --> 0:14:59.960 questions like why am I always exhausted? What's really causing 0:15:00.080 --> 0:15:04.160 my stubborn weight? Am I inflamed? Insulin resistant? Or maybe 0:15:04.160 --> 0:15:07.560 missing key nutrients? Because when you understand your body better, 0:15:07.840 --> 0:15:10.920 you can transform your health. Visit V three sixty dot 0:15:11.000 --> 0:15:22.880 health or check out the show notes for more. Let's 0:15:23.360 --> 0:15:28.400 talk about probiotic supplements without rattling off and just confusing 0:15:28.520 --> 0:15:32.040 our members. We've got like the Lacdo bacillis, the common 0:15:32.080 --> 0:15:34.640 ones that we see all over the place, Lacdo Bacillus, 0:15:34.920 --> 0:15:37.720 and there's a few different strains of them. You've got 0:15:37.720 --> 0:15:41.680 the Biffodo Bacterium, you've got bacillis. Are these still the 0:15:41.840 --> 0:15:45.800 big ones we want to get or are there others 0:15:45.840 --> 0:15:48.080 out there that you're like, no, no, no, that's last 0:15:48.160 --> 0:15:51.200 year's news. I've got some new ones for you, hot 0:15:51.200 --> 0:15:51.880 off the press. 0:15:52.920 --> 0:15:55.600 We do have some new ones, but still the foundation 0:15:55.840 --> 0:15:59.320 species that we lack and that we need to replace 0:16:00.160 --> 0:16:05.120 still fall within the species lacto Basillus, Biffodo Bacterium, and Basillis. 0:16:05.280 --> 0:16:08.160 We've added to that with Acamancia. We've added to that 0:16:08.200 --> 0:16:09.600 with something called why sella. 0:16:10.000 --> 0:16:10.880 Can you say that again? 0:16:11.040 --> 0:16:11.560 Why seller? 0:16:12.040 --> 0:16:14.520 Why sellar? Okay, I haven't heard of that one. 0:16:14.600 --> 0:16:18.200 That's incredibly important for the oral microbiome to prevent ginger 0:16:18.200 --> 0:16:22.400 of artist dental careys, period on titus, heltosis or thrush, 0:16:22.800 --> 0:16:24.560 it reflex, all that sort of stuff. 0:16:24.800 --> 0:16:27.680 Okay, So basically, do you have any tips when we're 0:16:27.680 --> 0:16:31.080 looking for supplements? Is it you know you're just basically 0:16:31.080 --> 0:16:34.080 wanting to have a combination of those out there. 0:16:34.280 --> 0:16:36.960 There's really two answers to that. There is just a 0:16:37.160 --> 0:16:40.840 general probiotic for those people who have gotten on so 0:16:41.040 --> 0:16:44.760 no specific symptoms, but do realize that their microbiome is 0:16:44.760 --> 0:16:47.440 always under threat and it's just a good idea, and 0:16:47.440 --> 0:16:51.080 that will just be a blend of biffodo different biffodo 0:16:51.120 --> 0:16:54.320 strains and lacto basilla strains. And you really need to 0:16:54.360 --> 0:16:57.640 be taking probiotics that have at least thirty billion C 0:16:57.800 --> 0:17:01.720 if you per capsule, well, you you're just not getting enough. 0:17:01.960 --> 0:17:05.040 I'm looking at some supplements on my notes now and 0:17:05.119 --> 0:17:08.440 it's got lacdo bacillis. Am I allowed to talk brands? 0:17:08.920 --> 0:17:09.600 I think you can? 0:17:09.720 --> 0:17:11.400 I can? Okay, all right, So I've got I've got 0:17:11.440 --> 0:17:14.000 the ones that you know, I sort of use and recommend. So, 0:17:14.119 --> 0:17:18.400 for example, Metagenics has one called Ultraflora intensive Care, and 0:17:18.440 --> 0:17:22.040 it's got twenty two point five billion c few but 0:17:22.160 --> 0:17:27.000 Lacdo Bacillis has ten billion, the Biffodo bacterium has five billion, 0:17:27.040 --> 0:17:31.520 and then Sacrimias has seven point five billion. You know, 0:17:31.640 --> 0:17:34.560 And so when you're saying, like, is it total that you're. 0:17:34.400 --> 0:17:36.000 Saying, I'm looking total. 0:17:36.119 --> 0:17:38.080 Yeah, thirty billion, you said. 0:17:38.080 --> 0:17:41.840 We're talking about a general probiotic here, So yeah, thirty 0:17:41.880 --> 0:17:45.680 billion upwards is a really good amount. So I intensive 0:17:45.720 --> 0:17:48.159 care that particular combination will exceeds that. 0:17:48.520 --> 0:17:50.480 And I'm just looking. That was per capsule, and I'm 0:17:50.520 --> 0:17:53.879 sure the instructions would be probably two capsules anywhere. That 0:17:53.880 --> 0:17:56.000 was twenty two point five. You know how we spoke 0:17:56.040 --> 0:18:01.520 about Lacdo Bacillus, Biffodo bacterium, and Bacillus. Interestingly, I was 0:18:01.560 --> 0:18:05.280 trying to find a supplement that contained all three, and 0:18:05.320 --> 0:18:06.560 they generally don't. 0:18:07.040 --> 0:18:10.800 No, they tend to separate the spore formers out why 0:18:10.840 --> 0:18:15.479 this is a spore forming probiotic, right, they separate them 0:18:15.480 --> 0:18:20.280 at because they're exceptionally stable spore forming probiotics so they 0:18:20.320 --> 0:18:23.080 can survive stomach acid really reliably. They don't need such 0:18:23.080 --> 0:18:26.720 a thick capsule coating because they'll survive stomach acid. So 0:18:26.920 --> 0:18:30.040 they tend to market those individually or as a collection 0:18:30.400 --> 0:18:34.000 of different strains of basillis, whereas the Lacto Bisilus and 0:18:34.040 --> 0:18:38.040 Biffodo bacterial species need to be better encapsulated to survive 0:18:38.080 --> 0:18:40.119 the stomach acid, so they separate them at. 0:18:40.160 --> 0:18:45.040 If you were really focused on seeding in the best way, 0:18:45.480 --> 0:18:47.520 you really wanted to go through a period of looking 0:18:47.560 --> 0:18:51.000 after those healthy bugs, you might take two supplements. So 0:18:51.080 --> 0:18:53.399 for example, I'm looking here on my list. You know 0:18:53.480 --> 0:18:57.480 that Ultra Flora Intensive Care has the Lacto Bacillus and 0:18:57.480 --> 0:19:01.120 the Biffido, But then there's another brand called Probispore that 0:19:01.320 --> 0:19:04.879 has the bacillus, So I may choose to supplement with 0:19:04.960 --> 0:19:06.280 both those for example. 0:19:06.520 --> 0:19:09.760 So that's just broadening your base by doing that, and 0:19:09.800 --> 0:19:11.040 it's a very good idea. 0:19:11.080 --> 0:19:16.560 Are you just supplement all the time, person, or you 0:19:17.040 --> 0:19:20.199 should cycle in and out of supplementing with probiotics. 0:19:20.480 --> 0:19:22.159 I'm a daily supplementer. 0:19:22.440 --> 0:19:28.919 Okay, you have so reignited my passion for probiotics and 0:19:29.000 --> 0:19:31.720 gut microbiome because it was really in favor a few 0:19:31.800 --> 0:19:34.800 years ago. There were some really fascinating documentaries that came out, 0:19:34.800 --> 0:19:37.119 and it kind of has gone a bit quiet. So 0:19:37.160 --> 0:19:39.760 it's great to be reignited. 0:19:40.440 --> 0:19:43.159 Oh yeah, you should always be focused on this. What 0:19:43.359 --> 0:19:46.000 is coming is the volume of research is it's all 0:19:46.000 --> 0:19:48.960 still being done, and they're still getting more and more 0:19:49.000 --> 0:19:54.919 exciting as newer species get generically sequenced and then we 0:19:54.960 --> 0:19:57.600 work out just what they do and we further better 0:19:57.680 --> 0:19:59.639 understand the relationship we have with them. 0:20:00.040 --> 0:20:01.520 It's so so interesting. 0:20:01.600 --> 0:20:03.560 It's a good space. It's an evolving space, so it's 0:20:03.560 --> 0:20:04.080 fun to work. 0:20:04.440 --> 0:20:07.399 I imagine if anyone's out there thinking of doing a PhD, 0:20:07.720 --> 0:20:13.000 which I am at some point, getting into microbiome, would 0:20:13.000 --> 0:20:19.120 there be quite a lot of opportunities in that research space. Absolutely, yeah, yeah, 0:20:19.200 --> 0:20:22.000 I've heard that it would be Yeah, a very I 0:20:22.000 --> 0:20:24.800 guess it's something that you're interested in. There's a lot 0:20:24.800 --> 0:20:27.879 of opportunities there to wrap up, doctor Paul. If we 0:20:28.440 --> 0:20:32.040 are as inspired as I am speaking to you, after 0:20:32.119 --> 0:20:35.280 everything we've spoken about today, if a woman is going 0:20:35.320 --> 0:20:37.040 to leave today and go all right, I'm just going to 0:20:37.080 --> 0:20:39.639 do one or two of those things that are the 0:20:39.680 --> 0:20:44.320 biggest leavers. That's really going to help support my healthy microbiome. 0:20:44.440 --> 0:20:46.640 What would you recommend she goes and does? 0:20:47.040 --> 0:20:49.280 I'm just saying right, and to get rid of ultra 0:20:49.280 --> 0:20:52.280 processed foods. So eat whole foods. Try and eat thirty 0:20:52.280 --> 0:20:56.119 different plants a week, including fruits, fishables, and eat a 0:20:56.160 --> 0:20:57.119 bit of fermented food. 0:20:58.040 --> 0:21:02.080 Ah, that's simple, doable. Removing the processed food that's the hard. 0:21:02.119 --> 0:21:05.760 I feel like that's a whole other conversation, very very hard. 0:21:06.000 --> 0:21:09.440 But even starting with one meal a day, what can 0:21:09.480 --> 0:21:11.879 I pull out of this or snacks because snacks are 0:21:11.920 --> 0:21:14.119 a big one. I just feel like if the shelf 0:21:14.160 --> 0:21:17.800 life is two years or longer, then surely it's got 0:21:17.800 --> 0:21:19.800 stuff in it that can't be good for us. 0:21:20.440 --> 0:21:22.440 Yes, absolutely true. 0:21:22.440 --> 0:21:24.800 Dr Paul, thank you so much for your time today. 0:21:25.000 --> 0:21:25.879 You're more than welcome. 0:21:44.320 --> 0:21:46.760 Why is it so hard to get real answers about 0:21:46.800 --> 0:21:50.159 your health? If you've been told that everything looks fine, 0:21:50.359 --> 0:21:52.399 but you know that something is off, well, you're not 0:21:52.560 --> 0:21:56.200 imagining it. That's why I created Vitality three point sixty 0:21:56.320 --> 0:21:59.280 to help you better understand what's going on inside your 0:21:59.320 --> 0:22:02.639 body that you can take the targeted action needed. With 0:22:02.720 --> 0:22:06.240 a functional health approach plus testing, we go beyond the 0:22:06.320 --> 0:22:10.080 guesswork to uncover the root causes of your symptoms. I've 0:22:10.119 --> 0:22:14.320 teamed up with Dottyesmina, an incredible integrative GP and together 0:22:14.400 --> 0:22:17.480 we will help you decode your body's signals and answer 0:22:17.560 --> 0:22:21.600 questions like why am I always exhausted? What's really causing 0:22:21.640 --> 0:22:25.760 my stubborn weight? Am I inflamed? Insulin resistant? Or maybe 0:22:25.760 --> 0:22:29.160 missing key nutrients? Because when you understand your body better, 0:22:29.400 --> 0:22:32.520