Fixing Your Microbiome

There is a village of bacteria living inside of your gut.

In fact, there’s actually more gut bacteria DNA in your body than human DNA.

This is important because the type of food you eat determines if the good or bad bacteria will thrive.

In this newsletter, I’ll give you a simple guide on how you can support a healthy gut microbiome so you can lose fat, think clearer, and be healthier.

Good Bacteria vs Bad Bacteria

There is a constant battle going on inside your gut between good and bad bacteria.

Good gut bacteria include strains like Lactobacillus and Bifidobacterium. When this bacteria is thriving and strong, this is what happens to your body:

• Improved digestion and nutrient absorption: good bacteria aid in breaking down food, enhancing the absorption of essential nutrients, vitamins, and minerals.

• Enhanced immune function: beneficial bacteria stimulate the production of antibodies and enhance the activity of immune cells, boosting your body's natural defenses against infections.

• Weight loss: Ever wonder why most kids can eat junk and not get fat? This is because when you’re younger, there is more good bacteria in your gut. There’s research that shows a strong correlation between aging, the decline in good gut bacteria, and weight gain.

Bad bacteria include strains like Candida, C. Diff, E. Coli, and Salmonella. When this bacteria is thriving, this is what happens:

• Digestive issues: overgrowth of bad bacteria can lead to symptoms like bloating, gas, diarrhea, and constipation.

• Inflammation: harmful bacteria excrete waste (they literally poop) and produce endotoxins which can cause toxins and chronic inflammation, contributing to various inflammatory diseases.

• Bad food cravings: the bacteria in your gut control what type of food you crave. If you have more of the bad bacteria, it will tell your body to eat more bad food so it can stay alive.

• Brain fog: gut bacteria influence the production of various neurotransmitters. When your gut is compromised, the balance of these neurotransmitters can be disrupted which leads to brain fog and cognitive impairments.

Here’s what you can do to increase the number of good bacteria in your gut and kill off the bad.

Strategies For a Healthy Microbiome

Eating like your ancestors is important for maintaining a healthy gut microbiome.

What they did for thousands of years shaped the bacteria that you have inside of your gut today, and doing those same things will improve your gut health.

Here are four essential practices you should do to support a healthy gut microbiome balance.

Eat Fermented Food

Lactobacillus and Bifidobacterium, as I mentioned above, are the good bacteria.

They work synergistically to improve digestion and immune function and protect against gastrointestinal disorders.

Luckily, they are actually in many fermented foods, and eating foods rich in them will increase their population in the gut.

Fermented dairy and plants are all great sources. Eat foods such as:

• Grass-fed kefir

• Yogurt

• Cheese

• Kimchi

• Pickles

• Sauerkraut

• Miso

• Natto

• Sourdough bread (make sure the flour is unenriched and organic)

Fast

Fasting is a quick and easy way to restore the balance of bacteria in your gut. Fasting allows the bad bacteria to die, and the good bacteria to thrive.

Your ancestors fasted regularly, and because of this, you do not need to worry about the good bacteria dying during a fast.

One important thing to note is that when bad bacteria die, they leave toxic waste products behind, which can cause inflammation.

To remove these waste products, consume binders like activated charcoal and bentonite clay during your fast.

After your fast, consume raw carrots and mushrooms to clear away the toxins and get rid of them.

Eat Fiber

Incorporating soluble fiber helps feed beneficial gut bacteria.

In the colon, soluble fiber is fed to beneficial bacteria and ferments, which produce short-chain fatty acids (SCFAs).

SCFAs help modulate the immune response, reducing inflammation and supporting a balanced immune system. They also prevent leaky gut and can help manage conditions like IBS.

I’ve seen research showing that feeding good bacteria with things like inulin fiber can cause people to lose fat.

The best way to get soluble fiber is through inulin or foods like apples, beans, and sweet potatoes.

Eat a Diverse Diet

A diverse diet means a diverse microbiome, which is essential for gut health.

Different foods contain different types of fibers, polyphenols, and other compounds that nourish various species of gut bacteria.

Additionally, eating a wide variety of food nourishes different bacteria, making your gut more resilient and flexible.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular health care provider.