Gut Check

1. Your gut microbiome controls your health and longevity

Your body is their home. Ever since the time of Louis Pasteur, we have been taught that these bugs are our enemies and mean us harm, or that at the very least we would be better off without them. But as we now know, we can't live well without them.

Gut buddies rule. The human gut microbiome, consisting of trillions of bacteria, viruses, and fungi, plays a crucial role in our overall health and longevity. These microorganisms, collectively known as gut buddies, outnumber human cells by a factor of 10 to 1 and contain 100 times more genetic material than the human genome. They are not just passive inhabitants but active participants in our physiology, influencing everything from digestion and immunity to brain function and hormone regulation.

Symbiotic relationship. The relationship between humans and their gut microbiome is symbiotic – we provide a home for these microorganisms, and in return, they perform vital functions for our health. They help break down food, produce essential vitamins and short-chain fatty acids, regulate our immune system, and even influence our mood and behavior through the gut-brain axis. A diverse and balanced gut microbiome is associated with better health outcomes and increased longevity, while dysbiosis (an imbalanced microbiome) is linked to various diseases and accelerated aging.

2. Leaky gut is the root cause of most diseases

Hippocrates was 100 percent correct more than twenty-four hundred years ago when he said, "All disease begins in the gut."

Understanding leaky gut. Leaky gut, or increased intestinal permeability, occurs when the tight junctions between cells in the gut lining become compromised, allowing harmful substances like undigested food particles, toxins, and bacteria to enter the bloodstream. This triggers an immune response and leads to chronic inflammation throughout the body.

Disease connection. Leaky gut has been implicated in a wide range of diseases, including:

• Autoimmune disorders (e.g., rheumatoid arthritis, multiple sclerosis)
• Metabolic diseases (e.g., type 2 diabetes, obesity)
• Neurological conditions (e.g., Alzheimer's, Parkinson's)
• Cardiovascular diseases
• Certain cancers

The chronic inflammation resulting from leaky gut can affect virtually every organ system in the body, making it a common denominator in many seemingly unrelated health issues. By addressing leaky gut and restoring gut barrier function, it's possible to alleviate or even reverse many of these conditions.

3. Modern lifestyle has created a perfect storm for gut dysbiosis

Over the past fifty years, we have introduced innovation after innovation that has overlooked, depleted, and destroyed our microbiomes.

Gut destroyers. Several factors in modern life have contributed to the widespread disruption of healthy gut microbiomes:

• Overuse of antibiotics
• Processed foods and artificial additives
• Pesticides and herbicides (e.g., glyphosate)
• Endocrine disruptors in plastics and personal care products
• Chronic stress
• Lack of exposure to diverse microbes due to over-sanitization

Consequences of dysbiosis. The resulting imbalance in gut bacteria has led to a dramatic increase in various diseases over the past few decades, including obesity, autoimmune disorders, allergies, and mental health issues. This dysbiosis affects not only the current generation but can also be passed down to offspring, creating a cycle of poor health that's difficult to break without targeted intervention.

4. Mitochondrial uncoupling is key to cellular health and longevity

Remember, uncoupling works well when other mitochondria are created at the same time to share the workload. When one mitochondrion uncouples without the birth of more mitochondria to share the burden, it produces less ATP. This can lead to cell death and damaged tissue.

Understanding uncoupling. Mitochondrial uncoupling is a process where the production of cellular energy (ATP) is separated from the burning of fuel. This process generates heat and "wastes" calories, but it also protects mitochondria from damage caused by reactive oxygen species (ROS) and promotes the creation of new mitochondria.

Benefits of uncoupling:

• Improved metabolic flexibility
• Enhanced fat burning and weight loss
• Reduced oxidative stress and cellular damage
• Increased longevity

Several compounds can promote mitochondrial uncoupling, including:

• Polyphenols (found in fruits, vegetables, and spices)
• Short-chain fatty acids (produced by gut bacteria)
• Ketones (produced during fasting or ketogenic diets)

By incorporating these compounds into your diet and lifestyle, you can support healthy mitochondrial function and potentially increase your lifespan.

5. The estrobolome regulates hormonal balance and cancer risk

We tend to think of estrogen as a "woman's hormone," and it does play an important role in women, particularly during their childbearing years. However, men have (and need) estrogen, too.

Hormonal interplay. The estrobolome is a subset of gut bacteria responsible for metabolizing and regulating estrogen levels in the body. This microbial community plays a crucial role in maintaining hormonal balance for both men and women, influencing everything from reproductive health to bone density and cancer risk.

Cancer connection. An imbalanced estrobolome can lead to:

• Increased risk of estrogen-receptor positive cancers (e.g., breast, ovarian)
• Hormonal imbalances and related symptoms
• Impaired metabolism and weight gain

Maintaining a healthy estrobolome through diet, probiotics, and lifestyle changes can help regulate hormone levels and potentially reduce cancer risk. It's important to note that environmental factors, such as exposure to xenoestrogens (estrogen-like compounds found in plastics and other products), can also disrupt the estrobolome and increase health risks.

6. Fermented foods and polyphenols are crucial for gut health

As you know, your gut buddies absolutely adore polyphenols and activate them so that they can act as mitochondrial uncouplers. This helps both your inner ecosystem and the cells throughout your body thrive.

Fermentation benefits. Fermented foods are rich in beneficial bacteria and postbiotics (metabolites produced by bacteria during fermentation). These foods help:

• Increase microbial diversity in the gut
• Strengthen the gut barrier
• Reduce inflammation
• Improve nutrient absorption

Examples of gut-friendly fermented foods include:

• Yogurt and kefir (preferably from goat or sheep milk)
• Sauerkraut and kimchi
• Kombucha
• Aged cheeses

Power of polyphenols. Polyphenols are plant compounds with potent antioxidant and anti-inflammatory properties. They serve as food for beneficial gut bacteria and, once activated by these bacteria, act as mitochondrial uncouplers. Polyphenol-rich foods include:

• Berries
• Dark chocolate
• Green tea
• Herbs and spices (e.g., turmeric, oregano)
• Olive oil

Incorporating a variety of fermented foods and polyphenol-rich plant foods into your diet can significantly improve gut health and overall well-being.

7. Time-restricted eating optimizes gut function and metabolic flexibility

By now, I'm sure you're waiting for me to get to the part where this all comes back to your microbiome. Good news, folks, we have now arrived!

Eating window benefits. Time-restricted eating, also known as intermittent fasting, involves limiting food consumption to a specific window of time each day (typically 6-8 hours). This practice offers numerous benefits for gut health and overall metabolism:

• Allows the gut lining to repair and regenerate
• Promotes the growth of beneficial bacteria
• Enhances production of ketones, which act as mitochondrial uncouplers
• Improves insulin sensitivity and metabolic flexibility

Implementation strategy. To adopt time-restricted eating:

1. Start with a 12-hour eating window and gradually reduce it
2. Aim for a 6-8 hour eating window, 5 days a week
3. Stop eating at least 3 hours before bedtime
4. Stay hydrated and consider supplementing with electrolytes

By giving your gut a regular "break" from digestion, you can optimize its function and support overall health and longevity.

8. Vitamin D and melatonin play vital roles in gut and overall health

I put almost all of my patients on a pharmacological dose of vitamin D to calm their immune system and recruit the stem cells hiding in the crypts of the microvilli of the gut wall.

Vitamin D's impact. Vitamin D is crucial for:

• Maintaining gut barrier integrity
• Regulating the immune system
• Supporting the growth of beneficial gut bacteria
• Promoting stem cell activation in the gut lining

Many people are deficient in vitamin D, especially those living in northern latitudes or spending most of their time indoors. Supplementation or regular sun exposure can help maintain optimal levels.

Melatonin's dual role. While commonly known as a sleep hormone, melatonin also:

• Acts as a powerful antioxidant in mitochondria
• Supports gut barrier function
• Regulates the circadian rhythm of gut bacteria

Melatonin can be obtained through diet (e.g., tart cherries, pistachios) or supplementation. Proper sleep hygiene and reducing blue light exposure in the evening can also support natural melatonin production.

9. The secrets of longevity lie in unexpected places

Cigarettes, meat, and cheese: The secrets of longevity are not what you think.

Challenging assumptions. Contrary to popular belief, some habits and foods often considered unhealthy may contribute to longevity when consumed in moderation and in the right context:

• Nicotine (not cigarettes) acts as a mitochondrial uncoupler
• Fermented meats and aged cheeses contain beneficial compounds
• Moderate alcohol consumption, particularly red wine, provides polyphenols

Blue Zone insights. Studying long-lived populations reveals surprising factors contributing to their health:

• Consumption of fermented foods and drinks
• Use of local, seasonal ingredients rich in polyphenols
• Strong social connections and sense of purpose
• Regular, moderate physical activity
• Stress reduction practices (e.g., naps, meditation)

The key to longevity isn't about following strict rules or completely avoiding certain foods, but rather about creating a balanced lifestyle that supports gut health, mitochondrial function, and overall well-being.

Last updated: October 5, 2024