The Biggest Fasting Mistakes to Avoid

Introduction: In this episode of the Empowered Nutrition Podcast, Dr. Greg Brannon, a pioneer in hormone therapy and preventive health, shares insights into optimizing health through hormone therapy. He discusses the importance of understanding bioidentical hormones, the impact of hormones on various aspects of health, and the role of education in empowering individuals to make informed decisions about their health.

Episode Highlights:

1. Background and Personal Journey:

   • Dr. Brannon reflects on his own journey with diabetes and how it led him to explore hormone therapy.
   • Despite being active in iron triathlons and CrossFit, he experienced health challenges until he learned to optimize his diet and hormone levels.
   • He emphasizes the importance of understanding the role of hormones in overall health and well-being.

2. Bioidentical Hormones vs. Synthetic Hormones:

   • Dr. Brannon explains the concept of bioidentical hormones and highlights the differences between bioidentical and synthetic hormones.
   • He discusses how bioidentical hormones are recognized by the body and can lead to better outcomes compared to synthetic alternatives.

3. Hormone Therapy and Cancer Risk:

   • Addressing concerns about hormone therapy and cancer risk, Dr. Brannon delves into the research and nuances of hormone therapy's impact on cancer risk.
   • He shares studies and insights demonstrating how bioidentical hormone therapy can reduce the risk of certain cancers, contrary to common misconceptions.

4. Monitoring and Individualized Treatment:

   • Dr. Brannon emphasizes the importance of monitoring hormone levels and tailoring treatment plans to individual needs.
   • He discusses the use of algorithms and individualized protocols to optimize hormone therapy and achieve desired health outcomes.

5. Preventive Health and Patient Education:

   • The conversation expands to the broader context of preventive health and patient education.
   • Dr. Brandon stresses the significance of empowering individuals to take charge of their health through education, informed decision-making, and collaboration with healthcare providers.

Conclusion: Dr. Greg Brandon concludes by highlighting the mission of Optimal Bio, his healthcare practice focused on preventive health and hormone optimization. He encourages listeners to seek knowledge, ask questions, and take an active role in managing their health. With a commitment to education and personalized care, Dr. Brandon aims to empower individuals to lead healthier and more fulfilling lives.

For more information about Optimal Bio and Dr. Greg Brandon's work, visit their website at OptimalBio.com.

 

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Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast?

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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Introduction:

• Frustration with extreme weight loss approaches.
• Passion for healing metabolism for natural weight regulation.
• Introduction to Metabolic Endotoxemia (ME) and its link to gut health.

Understanding Metabolic Endotoxemia (ME):

• ME linked to microbiome insult, impacting gut health.
• Factors include antibiotics, c-section, lack of breastfeeding, and low-fiber diet.
• Vicious cycle: Microbiome issues lead to low fiber, worsening diversity.
• Leaky gut allows lipopolysaccharides (LPS) to trigger systemic inflammation.
• Altered hunger signaling and reduced satiety hormones contribute to obesity.

Impact of Endotoxemia:

• Metabolic syndrome features tied to ME: inflammation, insulin resistance, central fat storage, hypertension, and dyslipidemia.

Scientific Quotes on Endotoxemia:

• Gut dysbiosis induces oxidative stress and ME, major drivers of obesity.
• Oxidative stress key in developing complications of type 2 diabetes.
• Gut dysbiosis linked to chronic inflammation in coronary artery disease.

Studies and Interventions:

1. Diet High in Fiber, Polyphenols, and Functional Foods:

   • Improved metabolic markers in type 2 diabetes subjects.
   • Lowered blood sugar, cholesterol, triglycerides, and inflammation.

2. Flaxseed Intervention:

   • Lowered intestinal permeability and LPS in perimenopausal, overweight females.

3. Pomegranate Extract:

   • Reduced inflammation, improved gut bacteria, and lowered endotoxemia in overweight subjects with high cholesterol.

4. Resistant Dextrin (Prebiotic):

   • Lowered endotoxemia, improved sleep, quality of life, inflammation, and blood sugar in type 2 diabetes females.

5. Probiotic (Lactobacillus Rosis GG):

   • Improved inflammation, lowered endotoxemia, and enhanced metabolic outcomes in coronary artery disease subjects.

6. Symbiotic Intervention (Probiotic + Prebiotic):

   • Significant improvement in endotoxemia, inflammation, and metabolic markers in subjects with obesity.

Practical Applications and Recommendations:

• Testing for endotoxemia using LPS antibodies.
• Dietary focus on high polyphenol, unrefined carbs, high-fiber, and nutrient-dense foods.
• Power foods include flax seeds, chia seeds, true fermented yogurt, and pomegranate extract.
• Individualized approach for gut dysbiosis, starting with digestive support.

Conclusion:

• Emphasis on the gut-metabolism connection.
• Majority may have endotoxemia, a main driver of type 2 diabetes and obesity.
• Solutions involve optimizing gut health through diet, supplements, and personalized approaches.

References used in this episode:

1.Medina-Vera I, Sanchez-Tapia M, Noriega-Lopez L, et al. A dietary intervention with functional foods reduces metabolic endotoxaemia and attenuates biochemical abnormalities by modifying faecal microbiota in people with type 2 diabetes. Diabetes Metab. 2019;45(2):122-131.

2.Krumbeck JA, Rasmussen HE, Hutkins RW, et al. Probiotic Bifidobacterium strains and galactooligosaccharides improve intestinal barrier function in obese adults but show no synergism when used together as synbiotics. Microbiome. 2018;6(1):121.

3.Saleh-Ghadimi S, Dehghan P, Sarmadi B, Maleki P. Improvement of sleep by resistant dextrin prebiotic in type 2 diabetic women coincides with attenuation of metabolic endotoxemia: involvement of gut-brain axis. J Sci Food Agric. 2022;102(12):5229-5237.

4.Fallah F, Mahdavi R. L-Carnitine and synbiotic co-supplementation: beneficial effects on metabolic-endotoxemia, meta-inflammation, and oxidative-stress biomarkers in obese patients: a double blind, randomized, controlled clinical trial. Food Funct. 2023;14(4):2172-2187.

5.Moludi J, Kafil HS, Qaisar SA, Gholizadeh P, Alizadeh M, Vayghyan HJ. Effect of probiotic supplementation along with calorie restriction on metabolic endotoxemia, and inflammation markers in coronary artery disease patients: a double blindplacebo controlled randomized clinical trial. Nutr J. 2021;20(1):47.

6.Farhangi MA, Dehghan P, Namazi N. Prebiotic supplementation modulates advanced glycation end-products (AGEs), soluble receptor for AGEs (sRAGE), and cardiometabolic risk factors through improving metabolic endotoxemia: a randomized-controlled clinical trial. Eur J Nutr. 2020;59(7):3009-3021.

Gonzalez-Sarrias A, Nunez-Sanchez MA, Avila-Galvez MA, et al. Consumption of pomegranate decreases plasma lipopolysaccharide-binding protein levels, a marker of metabolic endotoxemia, in patients with newly diagnosed colorectal cancer: a randomized controlled clinical trial. Food Funct. 2018;9(5):2617-2622.

8. Gonzalez-Sarrias A, Romo-Vaquero M, Garcia-Villalba R, Cortes-Martin A, Selma MV, Espin JC. The Endotoxemia Marker Lipopolysaccharide-Binding Protein is Reduced in Overweight-Obese Subjects Consuming Pomegranate Extract by Modulating the Gut Microbiota: A Randomized Clinical Trial. Mol Nutr Food Res. 2018;62(11):e1800160.

9. Millischer V, Heinzl M, Faka A, et al. Intravenous administration of LPS activates the kynurenine pathway in healthy male human subjects: a prospective placebo-controlled cross-over trial. J Neuroinflammation. 2021;18(1):158.

10. Iqbal A, Prince LR, Novodvorsky P, et al. Effect of Hypoglycemia on Inflammatory Responses and the Response to Low-Dose Endotoxemia in Humans. J Clin Endocrinol Metab. 2019;104(4):1187-1199.

11. Pei R, DiMarco DM, Putt KK, et al. Premeal Low-Fat Yogurt Consumption Reduces Postprandial Inflammation and Markers of Endotoxin Exposure in Healthy Premenopausal Women in a Randomized Controlled Trial. J Nutr. 2018;148(6):910-916.

12. Madison AA, Belury MA, Andridge R, et al. Afternoon distraction: a high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. Am J Clin Nutr. 2020;111(6):1150-1158.

13. Sant'Ana CT, Amorim AD, Gava AP, et al. Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. Int J Food Sci Nutr. 2022;73(6):829-840.

14. Frank J, Gupta A, Osadchiy V, Mayer EA. Brain-Gut-Microbiome Interactions and Intermittent Fasting in Obesity. Nutrients. 2021;13(2).

15. Cani PD, Osto M, Geurts L, Everard A. Involvement of gut microbiota in the development of low-grade inflammation and type 2 diabetes associated with obesity. Gut Microbes. 2012;3(4):279-288.

Lean for Life is now in the App Store!

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Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast?

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

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Podcast Show Notes

About Dr. Cate: Dr. Cate Shanahan, MD, is a renowned physician, best-selling author, and a leading authority in the field of nutrition and wellness. With a trailblazing approach, she challenges conventional nutrition science, advocating for the benefits of traditional fats, meats, and produce while cautioning against the adverse effects of seed oils. Dr. Cate's work has transformed wellness wisdom, helping people overcome biology-driven cravings and embrace ancestral diets for optimal health. Through influential books and extensive expertise, she dispels myths, reveals conflicts of interest in nutrition science, and empowers individuals to make informed choices for their well-being. Dr. Cate Shanahan is a driving force behind the health and nutrition movements, sparking new product trends and teaching millions the merits of traditional diets.

Introduction:

• In this episode, we dive deep into the world of nutrition and the often-overlooked impact of vegetable seed oils with Dr. Kate Shanahan.
• Dr. Cate Shanahan is a family physician, biochemist, and author of "Deep Nutrition" and "The Fatburn Fix," with her upcoming book, "Dark Calories." She specializes in nutrition and its profound effects on health.

Key Takeaways:

1. Vegetable Seed Oils vs. Ancestral Diet

• Dr. Cate Shanahan shares her journey and experiences living in Hawaii, where she discovered the impact of vegetable seed oils on health.
• She emphasizes how these oils were celebrated and woven into the local culture, making it essential to understand their effect on our health.

2. The Role of Oxidative Stress

• Dr. Cate explains that oxidative stress, rather than the omega-6 to omega-3 ratio, is the primary mechanism behind the harm of vegetable seed oils.
• She debunks the common misconception that all omega-6 fats are harmful, highlighting the importance of understanding the chemistry behind it.

3. Processed and Refined Oils

• The refined nature of vegetable seed oils strips away antioxidants and nutrients, leaving only the unstable polyunsaturated fatty acids.
• These oils not only require more antioxidants for digestion but also lack the protective nutrients, leading to oxidative stress within our cells.

4. Practical Changes

• Dr. Cate emphasizes that adopting a more ancestral diet doesn't have to be overly complicated. Simple changes in daily meals can lead to significant health improvements.
• While more complex diets have their place, even small adjustments can have a positive impact on health.

5. Upcoming Book: "Dark Calories"

• Dr. Cate Shanahan's new book, "Dark Calories," is available for pre-order and offers a broader perspective on the impact of vegetable seed oils and cholesterol.

Conclusion:

• Dr. Cate Shanahan's insights shed light on the importance of understanding the chemistry behind nutrition, specifically in relation to vegetable seed oils. These often hidden and processed ingredients have a significant impact on our health, and simple dietary changes can lead to remarkable improvements.

Outro:

• Thank you for tuning in to this episode. If you found this information valuable, please subscribe, rate, and review the podcast. You can find more resources and Dr. Cate Shanahan's books on her website.

 

Prefer to watch instead? Click the link to watch the interview. 

 

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Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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In this episode, dietitian Gayatri discusses the importance of addressing root causes for optimal health.

A little bit about Gayatri:

Gayatri Saldivar, MS, RDN, CLT, IFNCP is an expert in the art and science of lab-based protocol design to help clients achieve whole-body wellness. Integrating the Kalish method and the science of nutritional genomics into her work, she named her practice 23 Nutrition Therapy. She is certified in Lifestyle Eating And Performance (LEAP) therapy and customizes anti-inflammation and elimination diets. 

In this episode, she emphasizes the gut hormone detox connection and how it can lead to symptoms like brain fog, fatigue, anxiety, sleep issues, and gut problems. Saldivar shares her approach of comprehensive root cause analysis and testing to help clients rebalance stress hormones, heal the gut lining, and support detoxification for sustainable wellness. The episode also explores various testing methods, including gut testing, hormone testing, conventional lab work, and micronutrient testing, as well as the significance of personalized nutrition and lifestyle changes. Practical tips are provided to support gut healing, hormone balance, and detox pathways, while debunking diet misconceptions.

Key Points:

 • Comprehensive testing is crucial in identifying imbalances in stress hormones, gut health, and detoxification.

 • Correcting the gut hormone detox connection in the right order can lead to significant progress in healing and overall well-being.

• Detox pathways are evaluated, with a specific emphasis on liver function and glutathione levels.

• A clear and structured plan is developed to address specific concerns in a phased approach.

• Misconceptions exist on both extremes: thinking diet alone can solve everything or dismissing diet as unrelated to health problems.

• Struggling with gut breakdown due to a poor diet but still wanting to consume trigger foods or drinks creates a disconnect.

• Quick wins for gut, hormone, and detox health include focusing on chewing food properly and ensuring adequate protein intake.

 

Whether you're looking to enhance your understanding of your own health or seeking guidance to support others on their health journey, this episode has something for everyone.

Don't miss this opportunity to empower yourself with the knowledge and tools to achieve optimal health! 

Thank you for being a part of our podcast community. We appreciate your continued support and look forward to sharing more enlightening episodes with you.

Did you know that Lean for Life is now in the App Store?

Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast?

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health

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Introduction

• Welcome to the Empowered Nutrition Podcast, where we discuss important health and nutrition topics to empower our listeners with knowledge and actionable insights.
• In this episode, we dive deep into the significance of omega-3 fatty acids, particularly DHA, during pregnancy and beyond. Our guest today is Kristina Harris Jackson PhD, RDN, an expert in omega-3 research and the co-founder of OmegaQuant.

Segment 1: The Importance of Omega-3 Fatty Acids

• Kristina explains the crucial role of omega-3 fatty acids in human health.
• The focus shifts to DHA, a specific type of omega-3, and its significance during pregnancy.

Segment 2: Dietary Sources of DHA

• The conversation explores dietary sources of DHA, with an emphasis on fatty fish like salmon, sardines, and trout.
• Kristina highlights the variation in DHA content among different fish and the need for a balanced approach to consumption.

Segment 3: Fish Consumption and Mercury Concerns

• Kristina addresses common misconceptions about fish consumption during pregnancy, emphasizing the benefits of fish as a source of DHA.
• The discussion touches on mercury content in fish and the safe consumption guidelines, particularly regarding tuna.

Segment 4: Testing Omega-3 Levels

• Kristina introduces the concept of testing omega-3 levels, specifically the omega-3 index and prenatal DHA testing.
• The benefits of having blood markers for omega-3 levels are explained, along with the ease and affordability of the testing process.

Segment 5: Recommendations for Pregnant Women

• Practical advice is provided for pregnant women, including recommended servings of fatty fish and considerations for testing omega-3 levels.
• The benefits of testing before and during pregnancy are discussed.

Segment 6: Breastfeeding and Omega-3s

• Kristina explains how omega-3 levels in breast milk are influenced by a mother's dietary intake.
• The importance of postpartum testing for breast milk DHA levels is highlighted.

Segment 7: Implementation and Future Goals

• Kristina discusses the ongoing efforts to integrate omega-3 testing into prenatal care.
• The conversation touches on potential future developments in omega-3 research and testing.

Conclusion

• The episode wraps up with a reminder of the valuable insights shared by Kristina regarding omega-3 fatty acids and their role in pregnancy and breastfeeding.
• Listeners are encouraged to visit OmegaQuant's website for more information and resources.

Outro

• Thank you for tuning in to the Empowered Nutrition Podcast. We hope you found this episode informative and helpful.
• Stay tuned for more episodes on health, nutrition, and wellness, and remember to subscribe and leave us a review to support the podcast.
• If you have questions or topics you'd like us to cover in future episodes, please reach out to us on our website or social media.

Interesting in more omega 3 testing? Check them out on our website!

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Our test for Mother's Milk DHA:  https://www.empowerednutrition.health/store/Mothers-Milk-DHA-Test-p551371747

 

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Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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In our upcoming episode of the Empowered Nutrition Podcast, we have a special guest joining us to dive deep into the fascinating world of the gut-brain connection and how it relates to anxiety relief. This is a topic that has been gaining significant attention in the world of nutrition and holistic wellness.

Our guest, Kari, known as the Gut-Brain RD, brings a wealth of knowledge and experience to the discussion.

A little bit about Kari: 

Kari Natwick is a Registered Dietitian Nutritionist (RDN) and an Integrative and Functional Nutrition Certified Practitioner (IFNCP). She serves individuals who struggle with chronic digestive complaints such as bloating, constipation, diarrhea, gas, reflux, and abdominal pain. She also serves individuals who struggle with disordered eating and Binge Eating Disorders, through the incorporation of intuitive eating principles and mindfulness-based techniques. Unlike ineffective one size fits all solutions that only create more fear and stress, She helps people develop individualized approaches that move them toward attunement and alignment in their health.

This episode will shed light on:

• The essential bidirectional communication between the gut and the brain.
• Why conventional medicine often overlooks the role of gut health in anxiety.
• Holistic approaches that combine nutrition and lifestyle factors to manage anxiety comprehensively.

Kari will share valuable insights, practical tips, and actionable strategies to help you better understand and address anxiety from a holistic perspective. Whether you're someone who experiences anxiety or you're simply interested in optimizing your overall well-being, this episode is not to be missed!

Stay tuned for this enlightening conversation and discover how you can harness the power of the gut-brain connection to lead a healthier and more balanced life.

Want to learn more about Kari? Visit her website at https://www.gutbrainrd.com/

Thank you for being a valued member of our Empowered Nutrition Podcast community. We can't wait to share this episode with you and continue our journey towards greater empowerment through nutrition and wellness.

If you haven't already, be sure to subscribe to our podcast  so you don't miss this episode and other exciting content we have in store for you.

Stay healthy, stay empowered, and keep nourishing your body and mind!

Interested in our Lean for Life Membership?

Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

Enjoying the podcast?

Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

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In our latest Quickie Episode, we delve into the complex world of dairy. The question "Is dairy good for you?" has sparked debates for years, leaving many of us unsure about whether to embrace it or avoid it entirely.

Listen here as we embark on a journey through the current research landscape, exploring the potential benefits and concerns associated with dairy consumption. From the intriguing concept of "leaky brain" to the microbiome-modulating effects of dairy products, she breaks down the science and offers practical insights.

• Topic: Dairy's Impact on Health

  • Dairy's reputation as both beneficial and harmful is confusing
  • Listener question: Does dairy cause leaky brain?
  • Introduction to leaky brain concept - parallels to leaky gut
  • Role of blood-brain barrier in allowing specific substances into brain fluid
  • Mention of dairy-derived peptides affecting mood, particularly in infants

• Research Insights on Dairy

  • Mention of the systemic review in 2020 on dairy's effects on gut microbiome
  • Dairy products (milk, yogurt, kefir) positively influence gut microbiome
  • Dairy's potential positive impact on mood and inflammation
  • Mention of dairy-derived hormone secretion and immune system response
  • Discussion of potential for casein to cross blood-brain barrier and its link to autism (limited human studies)
  • Overall population studies suggest dairy consumption correlates with lower inflammation levels

• Individual Variability and Dairy

  • Clarification: Focus on protein elements of dairy rather than lactose
  • Reference to lactose intolerance (enzyme deficiency)
  • Dairy allergy/sensitivity as an immune-mediated reaction
  • Personal examples of clients benefiting from dairy-free diets for conditions like autism, eczema, autoimmune disorders

• Dairy Inclusion and Exclusion

  • Highlighting dairy's nutritional value: protein, fat-soluble vitamins, prebiotics, calcium
  • Warning against blanket dairy exclusion without reason
  • Emphasis on controlled experiments: eliminate dairy, observe effects, reintroduce
  • Promoting overall gut health as a factor in dairy tolerance

• Balanced Dairy Consumption

  • Emphasis on responsible dairy consumption if tolerated
  • Mention of osteopenia/osteoporosis risks due to calcium deficiency
  • Addressing misconceptions about dairy's negative impact
  • Reminder of potential reversibility of dairy intolerance

• Dairy Fat and Organic Choices

  • Importance of fat content in dairy for nutrient absorption and blood sugar control
  • Recommendation: Choose full-fat or at least low-fat dairy
  • Suggestion to consider organic dairy for improved quality

• Closing Thoughts

  • Dairy's gray area: not all good or bad, varies by individual
  • Encouragement to test dairy tolerance before excluding it
  • Empowered Nutrition Health's approach to supporting clients with digestion, metabolism, and hormones
  • Audience invited to send questions to the podcast

• We believe this episode will help you navigate the often confusing world of nutrition, providing you with a balanced perspective on the role of dairy in your diet.

  As always, your feedback is invaluable to us. If you enjoyed this episode or have any questions, we encourage you to leave us a positive review on your preferred podcast platform. Your support helps us continue creating content that empowers you on your health journey.

  If you have questions you'd like us to address in future Quickie Episodes or in-depth discussions, feel free to reach out to us at podcast@empowerednutritionhealth.com.

  Thank you for being a part of the Empowered Nutrition community. Here's to your health and happiness!

• References used:
  •  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8502778/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313445/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524346/ 
  • https://www.mdpi.com/2072-6643/12/10/3157 

• Interested in our Lean for Life Membership?

  Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website!

  Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit.

  Enjoying the podcast?

  Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you’re working on with your health and/or nutrition and I’ll send you a free custom meal plan!

  Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health

  Follow us on:

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Welcome to another episode of the Empower Nutrition Podcast! I'm your host, Erin Skinner, and I'm so excited to delve into today's topic with you: gut health 101. 

It's not just about avoiding bloating or discomfort – a healthy gut is essential for overall well-being. If you've been enjoying the podcast, please take a moment to leave us a positive review. It really helps us spread the word to those seeking nutritional solutions for chronic challenges related to digestion, metabolism, and hormones.

Today, we're going to explore why gut health is so crucial. While most people understand the connection between gut health and digestion, there's a lot more to it. The gut is often referred to as the "second brain" due to its wide-ranging influence on various bodily systems. It produces neurotransmitters and plays a vital role in mental health, immune function, hormonal balance, and even metabolic health.

Mental health is closely tied to gut health, and there's well-documented evidence supporting this connection. Additionally, the gut's impact on the immune system is significant, contributing to autoimmune conditions, allergies, asthma, and skin reactivity like eczema and psoriasis. Hormone imbalances also stem from gut health, particularly the estrobolome which affects estrogen levels. Unhealthy gut health can lead to hormone-related symptoms such as PMS, fertility issues, and mood swings.

Furthermore, gut health is intricately linked to metabolic health. Many individuals in the modern world suffer from metabolic endotoxemia, where inflammatory elements from the gut enter the bloodstream due to a compromised gut lining. This leads to systemic inflammation affecting insulin sensitivity and hormone signaling, contributing to obesity and metabolic syndrome.

The implications of poor gut health don't stop there. It's closely tied to the two main causes of death in Western societies: cardiovascular disease and cancer. Inflammation triggered by gut health issues plays a significant role in the development of arterial plaque and cancer. Even dementia is connected to gut health through the release of inflammatory compounds into the bloodstream, increasing the risk of cognitive decline.

Considering these dire consequences, it's clear that prioritizing gut health is vital. While genetics, nutrition, and lifestyle also contribute to health challenges, the gut is a primary driver behind many chronic conditions. Here are some actionable steps you can take to improve your gut health:

1. Fermented Foods: Incorporate fermented foods like live yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods not only provide live bacteria but also essential postbiotic compounds that support a healthy gut.

2. Fiber Intake: Consume a sufficient amount of fiber through non-starchy vegetables, whole grains, nuts, seeds, and fruits. Fiber feeds your gut bacteria and supports a balanced microbiome.

3. Prebiotics: Include prebiotic-rich foods such as asparagus, artichokes, berries, and nuts. These special fibers selectively nourish beneficial gut bacteria.

4. Protein Intake: Ensure you're getting an adequate amount of protein, as it supports the turnover of gut lining cells and maintains a healthy gut barrier.

5. Fat-Soluble Vitamins: Incorporate nutrient-dense foods like liver, fatty fish, eggs, and nuts to provide essential fat-soluble vitamins (A, D, E, and K) that are crucial for immune and gut health.

6. Omega-3 Fats: Consume omega-3 fatty acids from fatty fish or supplements. Omega-3s support immune health, cell integrity, and the production of short-chain fatty acids by healthy gut bacteria.

While working on these positive changes, it's also important to minimize factors that harm gut health. Antibiotics, certain medications, alcohol, refined flour, sugar, and excessive use of NSAIDs can negatively impact gut health.

Remember, gut health is a multifaceted endeavor, and addressing it requires a holistic approach. By incorporating fermented foods, prioritizing fiber, consuming nutrient-dense foods, and making informed choices about medications and lifestyle, you can significantly improve your gut health and overall well-being.

Thank you for joining us on the Empower Nutrition Podcast. If you have questions or challenges related to your gut health, metabolism, hormones, or more, don't hesitate to reach out. You can contact us at podcast@empowernutrition.health. If you're looking for expert support, our practice at Empower Nutrition is here to help you achieve your health goals. Visit our website, empowernutrition.health, to learn more. Have a fantastic day and take care!

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