Feeding Your Microbiome: Dietary Strategies for Wellness and Disease Prevention

[@uctv]

Check Out "This Diet is a Healing Force" here: kzbin.info/www/bejne/oJbFo6qAn7hrqtE

[@Viva-Longevity]

I think...this is the best talk about the microbiome I have ever heard. 👏

[@Liliquan]

I knew you would be here😂

[@BartBVanBockstaele]

I agree. I definitely appreciate the nuance in the presentation.

[@Arugula100]

I am glad you are acknowledging the wisdom of traditional Chinese medicine accumulated over thousands of years! It is rare to hear that from a Western-trained physician. We were raised to pay attention to our stools, urine and abdominal discomfort.

[@olgakim4848]

Yeah, the Chinese, who single-handedly have caused the near extinction of elephants and rhinos because of their superstitious beliefs. They kill a million sharks a year for their fins alone, because “good luck” soup. There’s a species of dolphins that only exist in waters around Mexico but they’re extinct now because the Chinese think some organ in the now extinguished species of dolphins, has magical powers. BAH!

[@kakavinci3759]

outstanding and valuable.

[@bonniepoole1095]

I believe that we need to be concerned about hydroponically grown fruits and vegetables. The bacteria in these artificial environments may not be ideal. I prefer produce grown in healthy soil but I am privileged to live in a place where organic gardening is widely practiced and local organic produce is available.

[@donaldzielke4124]

Let's not confuse soil ladened bacteria with microbiome bacteria. The microbiology feeds on fiber, not consumed bacteria; that's the job of white blood cells and lymph system. Perhaps, hydroponic grown foods are richer in fibers? Hopefully, potentially infectious micro-organisms are washed from all foods before hitting the grocery shelves.

[@Arugula100]

I love your images of different fiber types. Thank you for showing them.

[@uctv]

You are so welcome!

[@duhxdars8667]

This has been mentioned in the previous comments, but gotta say it again - this is the best presentation on the topic I've seen on YT. A lot of the information presented were really eye-openers, I particularly liked how the basics of how the microbiome functions and what resistant starches are were discussed making the whole presentation easy to underatand. It also touched on ultraprocessed foods which I'm especially interested these days.

[@uctv]

Wow, thank you!

[@rtv7236]

I agree. I found the resistant starch discussion very interesting. I'm planning on adding some green banana flour to my diet.

[@NeohKahHuat-en8nt]

Well Expounded by Dr. Spencer. The best podcast concerning Microbiome.

[@animalparty8206]

❤❤❤❤❤ This is Amazing!!!. Thank you Dr. Spencer and U of C! Love this knowledge. ❤❤❤❤🥰🥰🥰🥰

[@uctv]

Our pleasure!

[@funghouls5498]

Great presentation. Some of the findings, ie. how some probiotics can inhibit good gut microbiome were surprising. Whole foods (organic) always a good bet for overall health.

[@ranmanfl5597]

get an Instantpot to batch cook a mixture of vegetables to eat at every meal. add 2 cups water, steam an entire batch for only 2 minutes, remove immediately (no simmering!), strain over bowl to reserve the cooking water to drink (full of nutrients!), and refrigerate. no additional cooking required. eat hot or cold at every meal. main vegetable is organically grown green cabbage.

[@uctv]

Thanks for the tip!

[@J.o.e_K]

Swear by insta pot, own two. Use everyday for take to work meals. 8 minutes and done in the six quart. Three quart done in 6.

[@k.h.6991]

Useful. Glad to see the details on chemical structure on common plant foods.

[@itgetter9]

This was fantastic! Thank you to Mass General, Stanford University, and the University of California system to making this presentation possible. I will share this info with loved ones.

[@olgakim4848]

I saw a video recently with a doctor (sorry, I don’t recall his name) saying lack of fiber, bad diet and no exercise, is worse than smoking.

[@adelmomontero3554]

Friend...eating lots of non starchy vegetables is life extension stuff... I've been incorporating them for a few months and I feel much healthier. Light exercis, sleep and drinking plenty of water are also critical.

[@stevenvankoutrik992]

Lack of sleep, is worst of all

[@jamesigo6324]

Smoking & drinking to excess is cancerous. Lack of fiber festers heart conditions. I like to listen to Joel L. Kahn, Joel Fuhrman, & many others with a basic understanding of the physiology of Natural hygiene in general.

[@joegarza49]

Okay, you just answered the probiotic question.

[@pynn1000]

Thanks! Dr Spencer answered my question "why are labs looking at poop?" (I'm in a nutrition study in France, sample posted off a few months ago.) Q&A useful - I didn't know chewed seeds, nuts slightly better for our friends within than tahini, nut butters, etc. Next few years look hopeful in this field.

[@gm7304]

I got me 100 sit ups in this morning. I'll be 59 tomorrow. 5 years whole foods.

[@abrakadabrah3031]

73...50 sit ups changed diet

[@gm7304]

@@abrakadabrah3031 Super Cool. I did 100 squats and couldn't walk for two days😩I'm all healed up today I feel like I'm floating😃 Good Luck!

[@gm7304]

@@abrakadabrah3031 5 years whole foods too.

[@J.o.e_K]

Burpees are excellent. There's different versions that don't require jumping. Just go down, do the push up and then come back up. Jog in place between sets, no resting. Point is, one should incorporate at least one "getting off the floor" exercise so one never loses that ability.

[@gm7304]

@@J.o.e_K I like to jump rope but the shoulder has been hurting for a while.But thats my new goal this year jump more rope. I'm up to 86 loops before I make a mistake. The goal is 100 loops.

[@jamesigo6324]

Simple carbs go directly in the blood stream & do not feed the microbiom . Complex carbs do feed the microbiom & can supply 40 to 50 grams of fiber with delayed absorption.

[@yonglailin]

Great lecture, full of knowledge. Thank you for presenting it to us.❤ from Malaysia

[@prismgems]

Thanks, I really enjoyed this. Dr Spencer is a very good presenter. Maybe he has given this talk many times before, it seemed so organized. Can I take away from this that the carnivore diet is not good for the microbiome? I see testimonials in comments from people under health videos who suddenly started it, and their health improved dramatically. Anecdotal, but repeated many times. Paid shills for the meat industry? 🙂Is it possible that eating a pure meat diet leads to a replacement of the microbiome with organisms friendly to that diet, that still give health benefits?

[@Brooke-sg1]

I Live on carnivore for many yesrs now. I am never sick. Not one day. My bloddtest are perfect and i never felt any better. These are facts.

[@isatousarr7044]

Feeding your microbiome is essential for overall wellness and disease prevention, as the trillions of microorganisms living in and on our bodies play a crucial role in regulating various aspects of health, from digestion to immune function and even mental well-being. A balanced, diverse microbiome is key to maintaining this harmony, and diet is one of the most effective ways to support it. To promote a healthy microbiome, it's important to include a variety of fiber-rich foods such as fruits, vegetables, legumes, and whole grains, which serve as fuel for beneficial gut bacteria. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are also beneficial, as they contain probiotics that introduce healthy bacteria into the gut. Prebiotic foods, such as garlic, onions, bananas, and asparagus, feed the good bacteria already present, helping them thrive. In contrast, a diet high in processed foods, refined sugars, and unhealthy fats can lead to an imbalance in the microbiome, promoting the growth of harmful bacteria and increasing the risk of conditions like obesity, type 2 diabetes, and inflammatory bowel diseases. A microbiome that is out of balance can also contribute to mental health issues, as there is increasing evidence linking gut health to brain function in what is often referred to as the "gut-brain axis." For disease prevention and wellness, it's also essential to minimize the use of antibiotics unless absolutely necessary, as they can disrupt the delicate balance of the microbiome. Adopting a diet that nourishes the gut and supports a diverse and resilient microbiome is a proactive strategy for maintaining overall health, enhancing immune function, and potentially preventing a wide range of chronic diseases.

[@mkmitty]

Starch retrogradation is a thermally reversible process, so reheating will eliminate the desired crystallization. This means that to get the advantage of cooked-then-cooled "resistant" starch you would have to eat it cold - e.g. pasta salad

[@jeanetjensen6474]

Thank you !😊

[@uctv]

You're welcome 😊

[@LeanneWashington-jq5df]

I like William Bolso witch, but you describe it much better

[@peterpan420]

Get rid of glyphosate ,and you get well automatically !!!🙂🖖

[@2godbeinfiniteglory]

Very difficult to do, hard to detect, impossible to filter.

[@cherij7000]

not without fiber. However, I am in agreement. Eat organic. FYI, for meat eaters, animals are fed "food" (that is a relative term) doused in biocides...fungicides, herbicides, pesticides.

[@Sharon-cb6zt]

FANTASTIC clear video Thank you

[@vimlafries5485]

Beautiful, great talk. 🙏💛🧡❤️🇲🇺

[@NickMACK1473]

watching from Grenada in the Caribbean Sea

[@mel3256]

Great presentstion however tger have been a number of studies shiwibg probiotics supllements help with depression and anxiety disorders. Look forward to more reseadch in probiotics and microbiomes. Much more needed

[@Dr_Boult]

Curious if using Beano to provide enzymes to reduce gas also reduces the benefit?

[@jamesigo6324]

FMT transplants transfer the good or bad leptins. Then can mucus possibly swap leptins as well?

[@jamesigo6324]

My BMI is around 20. I desire to get my BMI closer to 10 but I fear calorie restriction.

[@josephtein3835]

Beautiful, informative, well-presented talk. Thank you.

[@uctv]

Glad you enjoyed it!

[@timwoods3173]

Thank you

[@uctv]

Welcome!

[@akeleven]

35:52 interesting info. Need to know what is in a "potent" fiber supplement

[@carmencitahill4707]

How do you make lemonade with resistant maize starch?

[@Bacchus57]

Looking for how to repopulate gut microbiome- esp to address histamine intolerance -not low fodmap diet which is unsustainable

[@dixdre]

Please do research on how to cure FQAD

[@jonarcher9035]

Probiotics aside from negative immunotherapy outcomes. there are anecdotal positives,so my question is. Is it really a net bad that ensconced probiotics reduce diversity? How is the general health of the subjects? could it be a net positive? Are they more resilient to other diseases?

[@zack_120]

1:02:10 - well, certainly a sweat snack after a meal adds to the blood sugar peak while the opposite is hard to imagine. 41:00- it may be just the opposite? At least it won't fit all.

[@orserron5566]

Are lectins fiber?

[@ahooraizadi2443]

Thanks & all the best

[@BartBVanBockstaele]

I always hear this claim that Americans eat so little fibre and I keep wondering how that is even possible. I just looked and I had a daily average of 57.7 g of fibre in a diet with an average daily intake of 895 kcal in the past 7 days including today, and I am not taking fibre supplements.

[@Whippy-pi1ub]

Is the recipe at 24:32 a single serving for 1 person?

[@robinbrentnall2760]

This video makes me wanna go study doctoring to become a doctor in this area and this expertise. Any advice would be appreciated because I’d like to look into it.

[@abrakadabrah3031]

Insurance and pharma will keep you from ethically treating people

[@ding9633]

This is not expertise

[@dawnb3194]

Excellent presentation 🥇

[@vimlafries5485]

Any advice for diabetics who like to eat rice as main carbohydrates in their diet. ..?🙏

[@ding9633]

Why is a diabetic eating any carbohydrate? It's entirely unnecessary.

[@lcmlcm2460]

Amazing work ❤🎉

[@uctv]

Thanks 😄

[@joegarza49]

This was a great lecture and has convinced me to change my diet. At 5'7" and 225lbs, if I change my diet and take some probiotics that I can buy from Walmart would that help to restart a beneficial microbiome? or do need to do something else?

[@BartBVanBockstaele]

No need. Just eat more vegetables, beans/lentils and whole grains. Just start slowly, to see how much you can tolerate and slowly adapt to the larger quantities. Do NOT rush.

[@Kellysher]

Personally, I don’t take probiotics. I eat a Mediterranean plant leaning diet. For me that means some fish and grilled chicken breast. I only eat meat 1-2x a week and about 4 oz. For supplements B12 (needed for vegetarians and vegans) and vitamin D. I’d rather eat food for nutrition and spend my money there. Try as much organic as you can. Walmart has some good organic produce, oats, etc. if not organic, than non gmo. If you can, find a local bakery that makes bread from a starter. There’s a small local bakery near me making levened rye. Go to the library and get Dr. Will Bulsiewicz book Fiber fueled cookbook. It summarizes his big book, and gives you actual recipes to try. I think the main thing is, avoid ultra processed food. I like his definition. More than 10 ingredients and stuff you can’t pronounce or isn’t food! I’ve recently found the glucose goddess on you tube. Her advice is very simple and actionable. I’m old school. I find recipes that I want to try, print them, and if they are good put them in a binder. Try 1-2 a week and you will be off and running. Food is only 1 tool really. Movement is another. Nature walks are free! Good luck.

[@Peter-uc2sg]

Is there a cookbook for the “Microbiome Friendly Diet”? If not, how do I research it?

[@magsrankin6166]

Try Dr Mindy Pelz.

[@janswitzer2790]

The Fiber Fueled Cookbook by Dr. Will Bulsiewicz M.D.

[@Saintjohn2711]

What about Polyphenols? And how does one eat Type 2 Resistance Starch when they are raw???

[@bgrune1]

The most important thing is to eat a healthy plant based diet comprised of whole grains, legumes, fruits and vegetables, nuts and seeds, and fungus. I have formulated a prebiotic mix that I drink every morning as well. It is very complex but the main ingredients are psyllium, sprouted ground flax, ground chia, resistant starch from green banana flour, inulin, acacia fiber, and several other beneficial fiber and polyphenol ingredients.

[@ruthsnyder941]

Great informative talk! Thank you! The only thing I would change is that celiac disease is NOT an allergic reaction, it's an autoimmune disease (about 1:20:50 in the video). Thanks again!

[@thomashugus5686]

Science based evidence! Great presentation.

[@sybilgriffin1164]

The transcript and your talk regarding oatmeal do not match. What is the correct recipe?

[@pobinr]

There's oats and then there's oats. Steel cut vest but you don't say which you're referring to

[@georgeee5447]

Thank you Doc for the very educational and inspiring session. 👍👏🙏

[@pobinr]

Chia seeds form good fibrous gel in food before you even eat it

[@thomascheng3729]

Great presentation! All evidence based, and objective analysis. Thank you, Dr. Spencer.

[@uctv]

Glad you enjoyed it!

[@malvinderkaur541]

You have to be realistic in reports modern beverages including alcohol has no nutritional value except what gets added in them eg: alcohol is also antiseptic sodas has digestive fizz along with taste and simple sugars so once a while sodas with high fatty spicy foods are good for digestion because of soda in it and soda in culinary we use as tenderizer s along with sweet coca taste milk and milk by products like yogurt lassi kefir which are highly nutritive for gut health actually

[@jakobw135]

In the case of ANTIBIOTICS - why wouldn't taking PREBIOTICS to replace the bacteria killed by the treatment - be ultimately BENEFICIAL?

[@chadmartinez459]

Because you’re not ‘replacing’ the lost bacteria. There are billions of different bacteria, and our biomes are like fingerprints- much different from each other. So a pro-biotic contains only some bacteria, but probably not exactly what we had, and certainly not the variety. People do worse taking a probiotic after an antibiotic, which may be b/c now the body has to deal with foreign bacteria that didn’t exist before, is not a part of our biome, and won’t survive on our particular diet of fibers. Pet animals, work in the garden, socialize with people, eat whole foods - this will provide most of the bacteria we need.

[@jeffharmed1616]

Thanks for the good work. Since highly processed foods have had such an effect on the population because of attractive taste and convenience of consumption, it would suggest that your continue with studies but also add a cordon bleu chef course to augment your skills. There is nothing in your listed ingredients that even remotely tickles my fancy

[@deborahhoward8043]

Really interesting and informative thank you however I’m shocked that the doctor here is even entertaining the idea of UPFs like fake meats being okay in any quantity. I’ve been a vegetarian for 40 years and eat real whole food. I focus of high quality protein (eggs, tofu, cheeses, Greek yogurt) and healthy fats (no seed oils) plus minimal carbs from small amounts of berries and many different lower carb veggies/ salads, plus nuts and seeds. Except for Tofu, I don’t eat beans, pulses or legumes due to gastric distress (I ate these for 3.5 decades) and had ongoing issues. Thriving now!

[@jakobw135]

Can you consume TOO MUCH FIBER? If so, what are the CONSEQUENCES?

[@BartBVanBockstaele]

It is a claim I often hear, but I am unaware of any evidence that this is possible. There are case reports of bezoars, but AFAIK they are (almost?) never caused by dietary fibre.

[@jakobw135]

@BartBVanBockstaele What are "...bezoars ..."? What is " ...AFAIK ..."?

[@BartBVanBockstaele]

@@jakobw135 a bezoar is a clump of undigested (and undigestible) matter that got so big that normal peristalsis cannot propel it in the intestine toward the exist, and hence creating a blockage. It is serious condition. AFAIK = Internet lingo for 'as far as I know'.

[@nehadeshmukh1657]

It may interfere with nutrient absorption and cause deficiencies, particularly vitamin and minerals.

[@BartBVanBockstaele]

@@jakobw135 I thought I answered your question, but it seems to have disappeared. AFAIK = As Far As I Know bezoar = a lump of indigestible material that causes a blockage in your intestine. It can be a very serious and life-threatening condition that requires surgery. It is, however, very rare and I am unaware of any caused by fibre alone.

[@wandamanske8667]

I love beans but how do you deal with painful gas.

[@riannar]

How does 40g of fiber per day look like in the form of food, a variety of whole food, can someone tell me (pls no oats!)

[@BartBVanBockstaele]

Well then, yesterday 20241127 I ate: 20 g ground flax seed 75 g TVP 1350 g green cabbage 331 g red beets That gave me a total of 872 kcal and 58.1 g of fibre. I do *not* recommend this to anyone. It is needed to lose a few kgs I gained during an experiment, but it shows how easy it is to take in more fibre than the guidelines suggest. Once I get back to the weight I am supposed to have, I will replace the TVP with a mixture of soybeans, other beans/lentils, and a grain. That will automatically increase the energy intake by approximately 750 kcal. However, it does illustrate how easy it is to eat enough fibre without using oats (I actually prefer barley to oats, fibre-wise)

[@riannar]

@ thank you. I take flax seeds and chia seeds every day, each 15g. I realized when listening to the videos like these that if one would truly line up just fresh veg high in fibre to get to 30-40g of fibre a day, one would not be hungry and would lose weight. Of course protein is needed too. I am after fresh veg line up of fiber and am realizing if I don’t include lentils or beans of some sort it’s difficult.

[@BartBVanBockstaele]

@@riannar You are welcome. Take this for what its worth because we are all different: I used to weigh 127 kg (280 pounds). This morning, I weighed 63.1 kg (140 pounds) and am trending downwards back to the 57.5 kg (127 pounds) I weighed in July. I gained that weight because of an experiment with fruit. Reality check: I am constantly hungry. The reason I got fat was because I was unbearably hungry. The reason I lost weight and am keeping it off, is because I found a way of eating that resulted in tolerable hunger. I have heard the claim that hunger disappeared because "one gets used to it". Well, I am certainly used to hunger, but by no means did it disappear. I just reduced it and learned to accept it as a fact of (my) life. Protein is not a problem at all. Fruit contains very little, but vegetables contain quite a bit, depending on the vegetable. You are right that beans/lentils are great and an even better source. Lupini and soybeans are at the top of the bunch, protein-wise. Bottom-line is that I look for products that are: low in energy high in fibre high in protein easy to prepare without complicated and time-consuming recipes (I like to say that I eat foods, not recipes). cheap (important, because a diet can become ridiculously expensive very easily.)

[@stephaniedonlan6749]

Where does bourbon fit into this?

[@pobinr]

Ten tgiysabd years isn't long in evolutionary terms

[@KJSvitko]

You are what you eat. Your diet impacts your health. Lower stress, reduce obesity, get enough sleep and more exercise are key to a healthy life. Obesity in children and adults is rising across the world. Fast food and sugary drinks including fruit juices are contributing to the problem of poor health and obesity. Eat a healthy plant based diet and exercise regularly. Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices. Every adult and child should own a bicycle and ride it regularly. Regular exercise will help you sleep better. Yoga is a great stress reducer. Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game. A variety of stretching and other exercises help with increased mobility. Ride to work, ride to school, ride for fun. Every city should be a bicycle city. Speak up for bicycles in your community

[@jamesigo6324]

Fibers are prebiotics....Think this post is maybe what you refer. Natural Hygiene was taught by Natives to USA medical people & those teachings remained the law of the land up until the late 1800's when big pharma began to take over making Natural Hygiene unjustly obsolete until early 1900's when Herbert M. Shelton re-founded the orthopaedic practice at his health sanatoriums & by the 1950's he ran for potus, but big oil land grabs & big pharma swindles had a monopoly by then, also it was further corrupted by the liquor industry that had spiraled out of control as a drug of choice ever since the 1930's. So it is way past time to make Natural Hygiene a part of our daily lives again, as the once sober apple cart was upset too many times over the years by oppressive governmental inebriated addicts who have been increasingly abusing a once sound medical practice here in America for far too long. Here is my take on needed improvements for those who have yet them or even considered changing these corrupt current laws yet. Back around the 70's reagan began shutting down state hospitals to save taxes for the rich resulting in an ever increasing spiral of homeless street people & overcrowded prisons. Reagan was inebriated on his bubbly. That points to another mess up that occurred back in the 30's when they made alcohol their drug of choice as legal recreation & criminalized other intoxicants. Past time for a resolution to both these gross errors. 1- make all drugs & alcohol legal medically with supervision. 2-drug & alcohol test all law enforcement, politicians, educators & gun owners at their own expense, never as illegal recreation in use currently. Until those insane obsolete laws, rules & regulations are changed with appropriate resolutions the errors of the past will continue to escalate.

[@KJSvitko]

Processed food manufacturers need to hear from consumers that less ADDED chemicals, sugar, oil and salt is wanted in their food products. Why is there so much ADDED sugar in everything, even bread. That's just crazy Email, text, tweet or phone your favorite producer of poison and let them know consumers want less salt, oils and sugars in their products. Let their customer service department know that all the extra added salt, oil and sugar is not necessary or desired and is causing health issues. Reduce or eliminate highly processed food from your diet if you can. Go vegan for your health, whole food plant based. Go vegan for the animals. Go vegan for the planet. Go vegan and be healthier and happier. A lower risk of heart disease and cancer for you and a better planet for everyone, human and animals. Eating healthy is not a diet it is a healthy life style. Go out and look around. The vast majority of people you see are obese or al least over weight. People do not need to be fat shamed BUT being over weight is not healthy and leads to a host of illnesses. When you look around you can see all the unhealthy people without taking a blood test or a fitness test "NORMAL" for the average American is "UNHEALTHY" The health of society is in decline.

[@Ranjanapati07]

There is a fix to fiber intake. People who have never taken fiber since childhood and suddenly start in later years feel lot of discomfort and diarrhea. So this must start with educating expectant mothers.

[@lidiaadobato7822]

I'm sorry this talk, which Im sure is brilliant, requires some previous knowledge of so many things.

[@babygonda1226]

Too late the hero.. im 73 cant exercise and cant digest raw veggies...

[@nikitaw1982]

Slow jogging does what? Constant bouncing and shaking the guts

[@mahaawwad7189]

I appreciate the information very much , but why adding the theory of evolution in your speech

[@vietnameseamericansocialpoliti]

💘🤝🙏✍

[@vimlafries5485]

🙏💛❤️thank you for so much explanation.🫶