Super Gut

1. The modern microbiome crisis: A Frankenbelly epidemic

Modern conveniences have distanced us from the raw, desperate scramble that defined human life over the preceding several million years.

Microbiome disruption is widespread. Our modern lifestyle, including processed foods, antibiotics, and environmental toxins, has dramatically altered the human microbiome. This disruption affects up to 75% of the population, leading to various health issues. The result is a "Frankenbelly" - an unnatural and potentially harmful microbial ecosystem in our gut.

Consequences are far-reaching. This microbial imbalance contributes to:

• Chronic diseases (e.g., diabetes, obesity, autoimmune conditions)
• Mental health issues (e.g., depression, anxiety)
• Digestive problems (e.g., IBS, GERD)
• Skin conditions (e.g., eczema, psoriasis)
• Accelerated aging

2. Lost microbes and their profound impact on human health

Granted, we don't know everything about the microbiome. But we can still craft an approach to restoring it that, for example, banishes fibromyalgia symptoms, frees you from the bowel urgency and bloating of irritable bowel syndrome, reverses many of the phenomena of premature aging, and even pulls back some of the symptoms of neurodegenerative disease.

Keystone species are missing. Modern humans have lost several crucial microbial species that play vital roles in our health. These include:

• Lactobacillus reuteri: Impacts skin health, muscle strength, and social behavior
• Bifidobacterium infantis: Essential for infant gut health and development
• Oxalobacter formigenes: Protects against kidney stones

Restoration is possible. By reintroducing these lost microbes through targeted probiotics and fermented foods, we can potentially:

• Improve skin health and reduce wrinkles
• Enhance muscle strength and bone density
• Boost mood and social connections
• Reduce inflammation and autoimmune symptoms
• Improve sleep quality and duration

3. SIBO and SIFO: Hidden culprits behind numerous health issues

SIBO and SIFO are situations that many of us—including me—formerly dismissed as uncommon, even rare, but they are proving to be—given the scientific evidence, widespread availability of stool testing, and direct-to-consumer devices that detect the various forms of microbial overgrowth—as common as ordering paper towels or baking mixes through Amazon.

Widespread and underdiagnosed. Small Intestinal Bacterial Overgrowth (SIBO) and Small Intestinal Fungal Overgrowth (SIFO) affect millions of people, often undiagnosed. These conditions occur when bacteria or fungi from the colon migrate and overgrow in the small intestine.

Diverse symptoms and conditions. SIBO and SIFO can manifest as:

• Digestive issues (bloating, gas, diarrhea, constipation)
• Food intolerances
• Nutrient deficiencies
• Skin problems (rosacea, eczema)
• Mood disorders (anxiety, depression)
• Chronic fatigue
• Fibromyalgia
• Autoimmune conditions

Identifying and addressing these overgrowth issues is crucial for resolving many chronic health problems that conventional medicine often fails to treat effectively.

4. The power of prebiotics: Nourishing your gut garden

The prebiotic variety of fiber, on the other hand, is far from passive. Prebiotic fibers are the primary food source for many species of intestinal bacteria, which convert them into metabolites crucial for human health. It's a genuine symbiotic relationship: They need us and we need them.

Prebiotic fibers are essential. These non-digestible carbohydrates feed beneficial gut bacteria, promoting their growth and activity. Adequate prebiotic intake is crucial for maintaining a healthy microbiome and overall well-being.

Sources and benefits. Key prebiotic sources include:

• Legumes (beans, lentils)
• Onions, garlic, leeks
• Green bananas and plantains
• Raw potatoes
• Chicory root
• Jerusalem artichokes

Benefits of adequate prebiotic intake:

• Improved digestion and bowel regularity
• Enhanced immune function
• Better nutrient absorption
• Reduced inflammation
• Improved mental health
• Lower risk of chronic diseases

Aim for 20-30 grams of prebiotic fiber daily, gradually increasing intake to avoid digestive discomfort.

5. Rebuilding the intestinal barrier: Mucus matters

We are all less than one millimeter of mucus away from intestinal destruction and disease.

The mucus barrier is crucial. A healthy intestinal mucus layer protects against pathogens, toxins, and inflammation. Modern lifestyle factors often compromise this barrier, leading to increased intestinal permeability ("leaky gut") and various health issues.

Strategies to strengthen the mucus barrier:

• Consume polyphenol-rich foods (berries, green tea, olive oil)
• Include fermented foods in your diet
• Supplement with specific probiotics (e.g., Akkermansia muciniphila)
• Avoid emulsifiers and other mucus-disrupting additives
• Consume bone broth or collagen supplements
• Reduce stress through meditation, exercise, and adequate sleep

Rebuilding and maintaining a strong intestinal barrier is fundamental to overall health and can help resolve many chronic conditions.

6. Targeted probiotics: Cultivating specific strains for optimal health

Ordering up deep sleep: Make the right kind of yogurt. How about greater strength and libido? Have a half cup of yogurt. Help your newborn be healthier and sleep through the night: Eat some yogurt.

Strain-specific benefits. Different probiotic strains offer unique health benefits. By targeting specific strains, we can address particular health concerns more effectively than using generic probiotics.

Key strains and their benefits:

• Lactobacillus reuteri (DSM 17938 and ATCC PTA 6475): Skin health, muscle strength, bone density, sleep quality
• Bifidobacterium longum and Lactobacillus helveticus: Mood improvement, anxiety reduction
• Lactobacillus gasseri BNR17: Weight loss, particularly visceral fat reduction
• Bacillus coagulans GBI-30,6086: Reduced inflammation, improved recovery for athletes
• Bifidobacterium infantis EVC001: Improved infant gut health, reduced colic and diaper rash

Homemade yogurt using specific strains can provide higher bacterial counts and more significant benefits than commercial probiotics or yogurts.

7. Super Gut protocol: A four-week plan to transform your microbiome

I hope that you now recognize the enormous power you harbor just below your diaphragm. That thing that annoys you with its churning and gurgling after a meal is actually a factory that you can put to work to manufacture products that keep you young, help you sleep, shape your physical appearance, and brighten your outlook.

A comprehensive approach. The Super Gut protocol is a four-week plan designed to reset and optimize your microbiome for improved health, weight loss, and longevity.

Key components of the protocol:

1. Eliminate disruptive factors (processed foods, antibiotics, emulsifiers)
2. Introduce essential nutrients (vitamin D, omega-3s, iodine)
3. Incorporate prebiotic fibers and polyphenols
4. Add targeted probiotics and fermented foods
5. Address SIBO and SIFO if present
6. Cultivate specific bacterial strains for desired health outcomes

By following this protocol, you can potentially reverse numerous chronic health conditions, improve your overall well-being, and even "turn back the clock" on aging. The key is to view your gut as a powerful ally in your health journey, capable of producing remarkable changes when properly nurtured and balanced.

Last updated: January 22, 2025