⁃ Gut health has a huge impact on your metabolic function and emotional state.
⁃ Must look at candida or SIBO ( small intestine bacterial overgrowth).
⁃ Bad diet and stress biggest factors driving gut flora diversity and balance.
⁃ Sugar, artificial sweeteners drives and feeds the pathogenic bacteria.
⁃ Increases risk of diabetes by elevating glucose intolerance.
⁃ Drives neurotoxicity and neuroexcitatory activity
⁃ Feeds bad bacteria.
⁃ Calorie disregulation – calories might be low but impact is greater !
⁃ Exposure drives preference ( the more you eat the more you crave!).
⁃ Be careful with fruit – many are high in sugar ( fructose) – Still feeds pathogenic bacteria.
⁃ Sugar is not satiating ( doesn’t trigger satiety ) and actually triggers more fat storage. It impacts satiety hormones (ghrelin and leptin).
⁃ Fruit : worst offenders are fruit juiceand dried fruit.
⁃ Aim for 1-2 pieces / day ( apples, berries preferred ).
Healthy Microbiome Foods
These foods are also good for brain health and promote anti-aging properties.
⁃ Fiber (detoxifying, satisfying)
⁃ Fermented foods
Craving and Exposure
⁃ Exposure = preference
⁃ Kefir, Kimchi or sauerkraut juice ( sour overrides sweet cravings)
⁃ These take away sweet tooth !
⁃ Sauerkraut and kimchi
⁃ Turn off hunger
⁃ Increase satiety
How We View Sugar
⁃ Glycemic index is erroneous because fructose doesn’t drive up blood sugar, making fructose low on the glycemic index!
⁃ We need to look at the impact of sugar. Sugar hides in many products.
⁃ All carbs breakdown to sugar!!
⁃ Sugar directly affects blood glucose and insulin and drives glucose intolerance and insulin resistance over time.
⁃ Often lowfat products are high in sugar.
⁃ not a health food.
⁃ only metabolized by liver and doesn’t raise blood sugar!
⁃ It doesn’t trigger satiety signals.
⁃ It creates a fatty liver and elevated triglycerides.
⁃ It creates gut permeability.
⁃ Big trigger for inflammation and many forms of cancer.
⁃ Triggers glycation: sugar in bloodstream binds to a protein creating a harmful substance called AEG’s ( which can promote aging ).
⁃ Feeds good bacteria.
⁃ Decrease transit time, slows stomach emptying.
⁃ Feel full longer.
⁃ Absorb toxins for secretion.
⁃ Start with real food.
⁃ Aim for 50 grams / day.
⁃ Increase water intake between meals.
⁃ Can make a fiber / protein shake
⁃ Soluble and insoluble fiber
⁃ Spinach and avocado
⁃ Chia or flax seeds
⁃ Coconut or almond milk
⁃ Digestive symptoms go away
⁃ Aim for 50 g/ day.
⁃ Nuts and seeds
⁃ Almond ricotta cheese (Kite Hill)
Satiety Trifecta ( eat together )
Good Sources of Sugar
⁃ Vanilla ( elevates serotonin)
⁃ Cinnamon (balances blood sugar)
⁃ Eat more vegetables and fiber and less fruit and sugar.
⁃ Sleep 8-9 hrs.
⁃ Drink pure spring water.
⁃ Optimise Vitamin D.
⁃ Lower your sugar impact
⁃ Eliminate food intolerance.
⁃ Add more fiber at each meal.
⁃ Help the gut microbiome !