gut health

Understanding the Microbiome: A Virtual Class

Understanding the Microbiome: a virtual class

Acne, allergies, autoimmune diseases, anxiety, bowel disease, migraines, excessive weight … all these are have one thing in common- an unhealthy microbiome.

Digestive health is intricately connected to virtually every aspect of your health. Have you heard of the gut-brain connection?

“Gut-Brain-Skin Axis” theory is a connection that is understood to be a two-way street: emotional states can alter your normal intestinal microflora, which can increase intestinal permeability (leaky gut) and contribute to systemic inflammation. And vice versa—your microflora can influence your emotional states because these vitally important “good” bacteria produce neurotransmitters, or chemical messengers that play a role in mood and cognitive function.

Did you know your microbiome controls how many calories you absorb from the food you eat? It also impacts food cravings. Anxiety and depression. And the release of hormones.

In this class, you will learn

What is the microbiome?
What does it do?
Consequences of an unhealthy microbiome?
Environmental factors that hurt the microbiome
What helps the microbiome?

We’ll even connect weakened immune systems with c-section delivery, formula-fed babies, antibiotic use and birth control pills. And relieve for low stomach acid and leaky gut,

This class has a slight focus for Wellness Coaches, but it’s great for anyone looking to take their health to the next level. Receive a class workbook and handouts you can use to help uncover digestive challenges.

Class details:

Class will be held on Thursday, January 14th, 6 – 8:30pm CT

Class workbook will be sent out prior to the start of class.

This interactive class is accessible to anyone via zoom.

Space limited! Register and save your spot today, register through Paypal!

contact [email protected] with questions or additional payment options.

Are your probiotics enough?

Burping, bloating, constipation, diarrhea, indigestion, nutrient deficiencies … do any of these sound familiar? Thousands of blogs and news shows tout adding a probiotic to the diet, but can you just take a probiotic and solve these challenges?

Probiotics? You’ve likely heard of them and/or perhaps you’re even taking one because you read one of those articles that said they were good for your gut. But are they really enough?

I’m going to to cut to the chase and tell you that a probiotic alone is likely not enough. That isn’t to say taking a probiotic alone won’t help, it usually does. But probiotics can’t rebuild the system on their own. The system needs minerals, an ecosystem, low ph and it needs to be fertilized with the organic acids.

Let’s back up a step. What is this ‘system’ and how is it ‘rebuilt’?

We have trillions of various bacteria in the body and these are collectively referred to as the microbiome. The gut microbiome refers to all of the microbes in your intestines, it acts as organ that’s crucial for your health. This can affect key bodily functions including your gut health, your weight, your heart health, your blood sugar and even your brain health.

Fermented foods are loaded with the ‘good’ bacteria that actually help to repair our gut lining. Simply adding fermented foods into your diet can actually help to resolve the most common gut complaints, like constipation, diarrhea, indigestion, nutrient deficiency and they strengthen the immune system.

We are all dealing with intestinal permeability to some degree every day, at every meal. The food we eat and the stress we are under impact this. Fermented foods feeds the lining of the gut. Whenever we have digestive issues or impairments, we tend to break down protein poorly. This means we miss out on critical amino acids that feed the lining of the gut. That’s where fermented foods come in.

You don’t have to stuff your face with them. Just add in a small, condiment size of ferments with each meal. This actually helps to digest food as well. And you can make them at home quite easily- try my easy recipe for fermented cherry tomatoes.

Of course, there’s never just one answer for everyone. If you are dealing with SIBO (small intestinal bacterial overgrowth) or if you have histamine issues (especially if you are dealing with candida), you might experience that fermented foods don’t agree with you. My recommendation then is to start with even tiny amounts of fermented food rather than to skip it. You may need to do some gut pre-work first with a low microbe-diet (a plant based diet) to help prepare your base.

Eating is a major part of health, but isn’t everything (shocking to hear from me?) You have to believe you can heal. And you have to learn to manage STRESS. These two mindsets are of the utmost importance. Without these, you’ll continue to struggle with the same issues over and over again. Is it worth it?

So bottom line is that you’ll get more healing from the fermented foods versus a probiotic pill. You can continue taking your probiotic but ALSO add in a bite or two of fermented foods every day. Your gut will thank you for it.

Pre vs Pro-biotic. Who wins in a cage match?

If a prebiotic and a probiotic go head to head, who will win?

Well, that’s a lot like asking whether an apple is better than an orange … they are different so it’s not necessarily a true comparison.

They sound similar, but each are very different and have different roles in our digestive system (aka our gut). Stick with me for a minute, even if this begins to sound complicated.

Prebiotic is essentially a type of dietary fiber that feeds or fuels the beneficial bacteria in our gut. It is a non-digestible, carbohydrate part of food that goes through the small intestine undigested and is fermented when it reaches the large colon where it feeds the bacteria colonies.

Probiotics are live beneficial bacteria naturally created by the process of fermentation that keep our gut in working order. 80% of our immune system is located in the gut, so keeping it healthy impacts your entire well-being.

A really great analogy I recently heard is this-

Think of a garden. The probiotic is the seeds that grow into the plants. The prebiotic fiber is the fertilizer that helps the seeds flourish.

So basically a prebiotic is helpful in increasing probiotics which help reduce disease and increase well being.

OK, so what exactly food wise, is a prebiotic and what is a probiotic?

Probiotics can be found in food or in pill form. From a food perspective- these are fermented foods like sauerkraut, kefir and kimchi. They must be found in the refrigerator case (keeping the good bugs alive), not in a shelf-stable can where the good bugs cannot live.

Prebiotic (fiber) can be found in foods like banana, apple (with skin on), asparagus, dandelion greens, barley, raw garlic and onions, and Jerusalem artichoke. Or these can be found in supplement form as well.

Why take a supplement versus eating real food?

Our modern diet is high in processed foods and sugar so it’s pretty helpful to get these into our diet one way or another to help stabilize our guts and improve our health. But not all of us are eating (or have the taste for) fermented foods or even foods high in fiber; that’s where supplementation is helpful.

It’s important to understand that probiotics are fragile and can be killed by heat and stomach acid. There are hundreds of types available but they must ‘arrive alive‘. Purchase supplements from the refrigerator section of the pharmacy.

Prebiotic fiber is more hearty and not affected by heat and digestive juices so are more shelf friendly.

Key Takeaways: Probiotics are great for the gut and our entire immune system. Keep in mind that everyone is different so not everyone needs one and the same one won’t work for everyone. Plus, you don’t need to take prebiotics for probiotics to work, but it may make the probiotics more effective.

Ready to go a litter deeper? Reach out and let’s connect on your gut health!