Easy steps to improve your gut health: Insights from the Huberman Lab Podcast

Lately we have been hearing a lot about gut and microbiome health. Some people live feeling bloated, avoiding certain foods hoping they can improve these symptoms. Others are taking probiotics without knowing what they really are or what they do but they have heard they are good so they go to the store and buy whatever they find without changing their diet.

Today I am going to share with you a guide designed to help you enhance your gut microbiome health in simple terms based on the insightful takeaways from a recent episode of the Huberman Lab Podcast.

What is the gut microbiome and why is it important? 

We all have several organisms living inside our gut. These microbes are essential for our overall health: they function as our own personal supporters, aiding our immune system, brain functions, and even hormones. We must care for them to ensure they perform optimally. 

When the diversity of microbiomes is low we experience a dysbiosis, a microbial imbalance that has been associated with autoimmune diseases, obesity and cardiometabolic conditions.

Here are six tools you can begin using today to enhance your gut health:

1. Consume Fermented Foods:

Fermented foods contain live cultures that can greatly benefit your gut. Some examples are plain yogurt, kimchi, kombucha and sauerkraut. Make sure you select fresh options from the refrigerated section for maximum effectiveness. You could also make them at home.

2. Include Prebiotics and Probiotics:

Prebiotics serve as the fuel for your gut bacteria, while probiotics are the bacteria themselves. You can include low levels of probiotics and probiotics while still focusing on eating high quality foods to improve microbiome health. However, remember to exercise moderation. Excessive intake may lead to brain fog, so pay attention to your body's signals.

The gut microbiome is uniquely personalized so remember that supplementation will impact each one differently. If you wish to supplement with prebiotics and probiotics I encourage to consult with a health professional.

3. Prioritize Quality Sleep:

High levels of stress affect our microbiome. That is why adequate sleep is our gut's ally. Aim for the recommended 6-9 hours each night to manage stress levels and keep your gut microbes content.

4. Avoid Processed Foods:

Food additives are always present in processed foods and they can disrupt the mucus layer of the gastrointestinal tract.

Avoid packaged snacks filled with additives. Instead, opt for whole, plant-based foods that nourish your microbiome and combat inflammation.

5. Be Cautious with Artificial Sweeteners:

While their impact is still under investigation, artificial sweeteners could disrupt your gut bacteria. Consider swapping them for natural alternatives like natural stevia or avoid them altogether.

6. Don't over sanitize:

Exposure to environmental microbes is like a mini-training session for your immune system. Skip the antibacterial soap occasionally and allow nature to work its wonders.

I hope this tips help you improve your gut health and your overall health.

References:

1. David A. Mills, Justin L. Sonnenburg. "Gut Microbiota: Global Priorities and Challenges in Understanding How Microbes Shape Host Physiology." Nature Reviews Microbiology, 2019. Link

2. Sonnenburg, J. L., & Bäckhed, F. (2016). "Diet–microbiota interactions as moderators of human metabolism." Nature, 535(7610), 56–64. Link

3. Sonnenburg, J. L., & Fischbach, M. A. (2011). "Community health care: Therapeutic opportunities in the human microbiome." Science, 33, 569–573. Link

4. Ley, R. E., Turnbaugh, P. J., Klein, S., & Gordon, J. I. (2006). "Microbial ecology: Human gut microbes associated with obesity." Nature, 444(7122), 1022–1023. Link

5. Gardner, C. D., & Sonnenburg, J. L. (2019). "Fermented Foods and Beverages as a Route to Improved Gut Health and Beyond." Current Opinion in Biotechnology, 44, 94–102. Link

6. Gibson, G. R., & Roberfroid, M. B. (1995). "Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics." Journal of Nutrition, 125(6), 1401–1412. Link

7. Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., … Liao, W. (2017). "Influence of diet on the gut microbiome and implications for human health." Journal of Translational Medicine, 15(1), 73. Link

8. Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., … Elinav, E. (2014). "Artificial sweeteners induce glucose intolerance by altering the gut microbiota." Nature, 514(7521), 181–186. Link

All you need to know about glucose

Lately there has been a lot of talk around glucose. Not only by people that live with diabetes but also by healthy people that want to become healthier, improve their health and lose weight. 

Glucose monitors, including continuous glucose monitors have been advertised and recommended a lot by podcasters, influencers, bloggers and some health professionals. 

As a Nutritionist and Diabetes Educator, I am going to share some information about glucose, glucose monitoring and some popular "hacks" to keep blood glucose at appropriate levels so that you may make the best decisions for your health and lifestyle. 

What is blood glucose?

Blood glucose is the main sugar found in the blood. It is our body's primary source of energy. Glucose comes from the food that we eat: fruit, starches such as bread, pasta and rice; legumes such as lentils and beans; vegetables, dairy such as milk and yogurt; and sugar, soda, juice and sweets. When we eat, our body breaks down most of that food into glucose and releases it into the bloodstream. When our blood glucose goes up our pancreas releases insulin which is a hormone that helps the glucose get into our cells to be used for energy. 

Diabetes is a disease in which blood glucose levels are too high because the body does not make enough insulin or because the body can't use insulin as well as it should. 

Should everyone monitor their blood glucose?

Healthy people should not worry about monitoring their blood glucose and trying to control blood glucose levels because their body knows how to respond to high blood glucose and glucose spikes by releasing the amount of insulin needed to keep blood glucose at appropriate levels. 

People that live with Diabetes do have to monitor their blood glucose and do some nutrition and lifestyle changes to maintain blood glucose at appropriate levels.

What are glucose spikes?

A glucose spike happens when blood sugar levels increase. This happens usually after a meal, especially if it is a meal high in sugar or starch, but they may also happen due to some hormonal or lifestyle reasons such as not sleeping well, stress and some medications. 

It is important to say that in healthy individuals, glucose spikes are normal and our bodies know how to return blood glucose to appropriate levels. 

If you are not feeling well and think that your health may be altered, you should talk to your health provider and do some lifestyle and nutrition changes to improve your health. 

Can I buy a glucose monitor or a continuous glucose monitor just to see how my glucose behaves on a regular basis even if I don't live with Diabetes? 

Only a health professional can recommend you to do blood work or use a glucose monitor to check your blood glucose levels. If you are healthy it is not recommended to wear one of these devices for many reasons: 

1. There is not enough evidence to justify using such device to monitor blood glucose in healthy individuals. 

2. It can easily become an obsession which would be detrimental for mental health.

3. It can easily start an unhealthy relationship toward food and exercise, and trigger disordered eating. 

Can I try some popular hacks such as the ones recommended on social media to avoid glucose spikes and keep my glucose at healthy levels to improve my overall health? 

There are some popular hacks out there that are science based and that promote a healthy lifestyle in general that will not harm you and that will help you to become healthier and maintain a healthy weight but know that each person is different so if you want to do a big health change you should discuss it with your health provider first. 

Don't believe everything you see on social media and avoid adopting health strategies that are not good for your mental health or that promote disordered eating. 

Some popular hacks that actually do work for general health and that are easy to follow are: 

1. Eat a savory breakfast instead of a sweet one:

It is true that eating a savory breakfast will keep you full longer, release energy in a slower way and will help you avoid cravings later in the day. A healthy choice for breakfast would be scrambled eggs with some veggies and a side of fruit. Also, by eating a savory breakfast you avoid some unhealthy breakfast choices such as sugary pastries and drinks. 

2. Eat your greens first: 

By eating vegetables before the rest of your meal, you will automatically increase your fiber, vitamin and mineral intake which is great for health. 

3. Only eat fruit whole:

This is great advice. It is not recommended to drink fruit juice or dehydrated fruit because it is higher in sugar and low in fiber, vitamins and minerals. 

I hope this article helped you understand a little bit more about glucose control and let me know if you have questions.