Health and Immune Eating for your Optimal Function€¦ · www.flourishmd.com 320-424-0771 Eating...

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Eating for your Optimal Health and Immune

Function

Week 1

Health/Wellness

Attendee Poll● How many feel they meet the absence of illness/disease?

● How many feel they meet the need for absence of illness and also either mental or social well being?

● How many feel they meet the full definition of health?○ Physical, mental and social well being

● How many feel that they are flourishing???

● Are we looking and taking steps to prevent illness/disease in the future and flourish?

● Or are we just getting by in some of the aspects above?

Reflection● Where are you at right now?

● How is your health right now

○ Disease/symptoms

○ Mental health

○ Spiritual health

○ Social well-being

Health – a Paradigm Shift● Most chronic disease management occurs at the end point of disease –

after the damage is done.

● Current preventative medicine – screens for “disease”.

● 1 in 3 Americans has some type of chronic disease – and most of the rest of us are headed for one.

● We need to learn to recognize symptoms as early cues to our bodies imbalance and impending disease

Functional Medicine● Way of understanding all the influences on our biology that are at the

root of illness

● How our lifestyle and environment interact with our genes to create balances or imbalances that are the real determinants of disease or health

● Disease is related to your environment, your diet, your genes and your lifestyle

● Disease is not random or “catching”

● We don’t have to just wait for it – be proactive

Rename our approach● Name, blame, tame

○ Name the disease, blame it on something, tame/medicate

● Thinking and linking○ See all the patterns and relationships that make sense of your whole story

■ Lifestyle■ Stresses■ Genes■ Environment■ How these all interact with your biology to create balance

8 Principles to Wellness/Health● The goal is to cure or improve chronic illness

● Discover vital, vibrant, good health at any age

● Stay healthy

● Not activate or turn on genes!

● Roadmap to health

● Need to consider all 8 areas - they overlap. Can’t ignore 1 area

Principle 1 – Environment and Genes● We must understand how everything in our environment interacts with our genes to create

health or disease.

● Air

● Water

● Microorganisms

● Exercise

● Trauma

● Psychosocial factors

● Environmental toxins and radiation

● Noise

● Food

Principles 2,3,4,5● Hormones and brain chemistry affect nearly every aspect of our health

● Inflammation - need to understand where the inflammation in our body comes from - how it causes disease - and how to control it

● Digestive system - at the core of our health. Understand why it breaks down and how to repair it

● Toxins - Understand how toxins and problems with our detoxification or waste management systems lead to chronic health problems and how to optimize this detoxification system

Principle 6,7● Energy - We must understand the importance of energy

○ How we make it, Why we lose it, How to create more of it

● Mind - Understand how the mind interacts with the body and how the body interacts with the mind to influence and affect each of our other systems

Understand these are not separate systems.

We cannot separate diseases/specialties

■ The body is a web of function and physiology that is the root of either health or

disease

Principle 8 – Immune System● How can we support our immune system

● Balance!!

● Treat over-active

● Treat under-active

● 80% in the gut

Principle 1 - Environmental Inputs/Genes

● Louis Pasteur – germ theory of disease

○ There are germs and some “unlucky” people get them

● Since antibiotics, we have been looking for a pill for every ill – ignores the real cause of disease

● To get to the root of disease – we need to understand how your personal environment (diet, stress, exercise, radiation, trauma, toxins in food and air, and water) interacts with your genes to determine your state of health or disease.

Genes● We all have our genes – they are fixed.

○ Genotype

● You can change which genes get turned on and off by changing your environmental inputs

○ Phenotype

● Your environment interacting with your genes creates who you are at this moment

The Right Stuff● Just like plants need nourishing soil

○ Right organic matter, right pH, nutrients, water, light and air.

● Car ○ Need the right oil, gas, etc…

● Why do we think our bodies are any different??

● Why do we put unhealthy things in?

● Our genes demand certain inputs – and when we don’t give it – creates imbalance – switches genes on/off

● It’s the Terrain, not the germ (Zn in malnourished)

Questions about environmental inputs● What is the quality of your diet?

○ Do you eat whole, real foods?○ Is your diet plant based?○ Or the SAD – which makes you malnourished and

unable to self repair, regulate, and heal?● What are the stressors in your life?

○ Relationships? Work?○ Societal pressure?○ Family?○ Money?

Questions about environmental input● Have you experienced toxins in the air, food, water?

● Have you experienced physical trauma?

● Have you experienced mental trauma?

● Do you misuse or under use your body and not provide the regular benefits of moving, stretching, and strengthening that allows your organs, joints, and muscles to function as they were designed?

● What is the noise in your life?

Principle 2 - Inflammation● Almost every modern disease is caused by or affected by hidden

inflammation. ○ Heart disease

○ Cancer

○ Obesity

○ Dementia

○ DM

○ Autoimmune disorders

○ Digestive disorders

○ And many more

Inflammation upstream● First identify the triggers and causes

● Help the body’s natural immune balance reset by providing the right conditions to thrive

Causes of Inflammation● Poor diet: mostly sugar, refined flours, processed food and

inflammatory fats such as trans-fat

● Lack of exercise

● Stress

● Hidden or chronic infections with viruses, bacteria, yeasts, or parasites

● Hidden allergens from food or environment

● Toxins such as mercury or pesticides

● Mold toxins and allergens

● Lack of sleep

Case Study● 57 year old male – wants to be healthy to mt. climb

● 15 medications for 5 different inflammatory conditions

○ High BP, pre-diabetes, colitis, reflux, asthma, alopecia

● He felt things were well controlled.

● He saw the top specialists in each field

● He was asked if any of the specialists tried to link these all together and figure out why his immune system was mad?

● ….Celiac. 6 months later off all meds.

Inflammation● CRP and other markers - not always sensitive

● Figure the causes and get rid of any causes

● Sleep 7-9 hours

○ Body only turns on a few special anti-inflammatory pathways when sleeping!

○ Also detoxes when sleeping

7 ways to avoid inflammation● 1. Eat a whole foods, high fiber, plant-based diet

○ Unprocessed, unrefined, minimal sugar, no trans-fat

○ High phytonutrients - spices - herbs

● 2. Get an oil change.

○ Healthy fats from olive oil, nuts, avocados, and omega-3 from small fish like sardines, herring, wild salmon

● 3. Exercise (150-300 minutes weekly)

● 4. Learn how to actively relax to engage your vagus nerve – exercises, meditation/prayer, deep breathing, hot bath, etc…

7 ways to avoid inflammation● 5. If you have food allergies/sensitivities – find out what they are and

stop eating them! (also env. Aller)

● 6. Take probiotics daily to help your digestion improve – which reduces inflammation (caution with histamine issues)

○ Probiotics: Yogurt with active cultures, kefir, kombucha, kimchi, sauerkraut, pickles, fermented vegetables, fermented fish

○ Prebiotics: Dandelion greens, chicory root, jerusalem artichoke, Jicama, onions, leeks, garlic, asparagus

● 7. Spend time in the PSNS

Principle 3 - Epidemics that affect our hormones

● Too much insulin (from sugar)

● Too much cortisol and adrenalin (from stress)

○ Creating the cortisol steal

● Not enough thyroid - often autoimmune

● Not enough good fats

○ Low-fat craze

Insulin resistance● Wide swings in blood sugar

● Low blood sugars were responsible for his symptoms

● Too much insulin in the blood – couldn’t metabolize carbs. Leads to high and low sugars

● Check waist to hip ratio

○ >0.8 – likely have insulin resistance

● All body types can have it!

● Test: Insulin levels, Oral tolerance test

Insulin Resistance● It is not a genetic defect, an error in our development, or a mistake by

God.

● We have strayed from eating in harmony with our genes.

● We do not fit in our genes (Dr. Hyman)

● Hunter/gatherers – 20 tsp sugar/yr

● Now – 150lb. per year (1/2lb a day)

● Average school child 34 tsp sugar a day

Food Evolution● We had to work for our food – limited access to refined foods or excess

calories

● Our genes are pre-agricultural

● Farming 10,000 years ago

● Refining 200 years ago (steam engine flour mill)

● Last 20 years: >15,000 low fat foods.

○ High sugar, high calorie

Insulin’s Role● We eat food and we secrete insulin – esp. sugar

● Insulin helps sugar enter the cell to be metabolized

○ Combines stored energy with oxygen and creates the energy we use every day to run our bodies

● Also a major switching station – or control hormone

● It is a major storage hormone also

○ Fat storage

Excess Insulin● Impedes weight loss

○ Stimulates the brain to increase your appetite

○ Creates sugar cravings

● Increases LDL, lowers HDL, raises Trig, and increases BP (Insulin resistance causes 50% htn)

● Makes your blood sticky – increasing clotting

● Stimulates growth of cancer cells

● Increases inflammation and oxidative stress and ages your brain

Excess Insulin● Increases homocysteine because sugar consumption decreases B6 and

folate

● It also causes sex hormone problems and can lead to infertility, hair growth, hair loss, acne, low testosterone in men, mood disturbances

How to control insulin● Goal: get your metabolism more efficient, make cells more intelligent

and cooperative, not resistant.

● Trying to make your body produce less insulin to accomplish the task of balancing blood sugar

● Stop eating flour and sugar products, esp. HFCS

● Don’t have liquid calories – increases appetite

● Stop all processed, junk, or packaged foods

● Stop eating trans or hydrogenated fats

Controlling Insulin● Slow the rate of sugar uptake from the gut by balancing your meals with

healthy protein, healthy carbs, and healthy fats.

● Healthy protein

○ Nuts, seeds, beans, fish, organic chicken

● Healthy carbs

○ Vegetables, beans, fruit, and some whole grains

● Healthy fats

○ Olive oil, nuts and seeds, avocados, and fish oil

Controlling Insulin● Rough it up: eat plenty of soluble fiber (30-50g/day)

● Intermittent fasting

● Get an oil change: Omega-3-FA○ Fixes the cell membranes so they can more readily receive the messages from insulin

● Move the body: exercises improves your ability to work better, respond to insulin better, and burn sugar faster.

● Relax!

● Sleep

Controlling InsulinMake your cells smarter with certain nutrients

○ Alpha-lipoic acid (helps break down carbs). 300-600mg

○ Chromium. 400-1000 mcg daily

○ Vitamin D 5000 IU daily

○ Magnesium –300-600mg daily.

○ Niacin with inositol hexaniacinate (especially if lipid abnormalities)

○ Brewer’s yeast

○ Silymarin 200-600mg daily

○ Vit E, Vanadium, biotin, B vitamins, Zinc, Bioflavinoids

○ Cinnamon

Principle 4 - GI Issues - Root cause….

● GI health does not just affect the gut (in the way we feel it)● It affects our immune system (80%)● It affects our brain (enteric nervous system, serotonin)● It affects our skin● It affects our nutrition● It affects our cell health● It affects our energy● It affects our ability to detox● It affects…..everything!● Gut dysfunction is seen in almost all disease states

It starts with the gut!

● Important to the health of your entire body!● Determines what nutrients are absorbed, and what toxins, microbes,

and allergens are kept out● Intestinal health

○ Optimal digestion○ Optimal absorption○ Assimilation of food

● This depends on many factors!

Enteric Nervous System

● Second brain● Gut contains more neurotransmitters than your brain

○ 90% serotonin in the gut

● These signals can be altered by damage● This means that what we think affects our gut! ● Stress management is key● IBS - - stress● So our gut affects the brain and our brain affects the gut!

Toxins

● Major source of imbalance in our bodies● Gut is critical in detoxifying chemicals and moving them out

○ Role of the microbiome○ Role of a healthy liver

■ Fatty liver - ○ Role of kidneys

● The gut needs to rid the toxins as byproducts in the bile○ We need to keep our stool moving out

● We will talk toxins a little - but goal to healing - limit toxins going in the gut!

GI Epithelium

● Your entire immune system and body is protected from the toxic environment in your gut - by a layer of cells only 1 cell thick!!

● This thin layer covers the size of a tennis court● If this is damaged - “leaky gut” - you will get sick● This can also allow an autoimmune reaction to occur

○ Foods○ To your own tissues/organs

Immune System

● So critical to our health● We don’t want under or over function● When the body is in reaction mode - killer immune cells attack healthy

cells, they may accidently record the healthy cells as dangerous - attack● This will put the immune system into overdrive - which puts stress and

fatigue on the immune system, lymph nodes, and thyroid● In the gut - this will disrupt function and digestion → beneficial bacteria

seep out and severe digestive problems develop● AI: IBD, Celiac, Diabetes, Lupus, Rheumatoid, Thyroiditis

GI Dysfunction

● Gut is central to health● Factor in most modern, chronic, inflammatory conditions● 70-80% have at least 1 gut pathology● Top drugs are GI related● Most visits have a GI component (and stress)

60 second gut overview

● GI roles○ Break food into nutrients → energy○ Serves as a barrier - protects from foreign substances entering into body○ Detoxes

● Starts in the mouth!! Carb digestion starts here. Chew well○ Oral health is crucial to overall health

● Esophagus - > stomach ○ Short term storage, mechanical breakdown, chemical digestion, killing microbes

● SI - 18 feet long, most digestion and absorption nutrients (SIBO, SIFO)● LI - 4.5 feet, accumulate and form stool, digest some food by bacteria,

resorb water, salt, bile, vitamins

GI Organs

● Liver - production bile and metabolism nutrients○ Bile breaks down fats into smaller particles to be acted on by pancreas

● Gallbladder - stores the bile, releases it in presence of food● Not enough bile can be due to:

○ Impaired liver function, gallbladder problems, gluten, dysbiosis, GI pathology

● Symptoms of bile insufficiency:○ Poor fat digestion (fish oil burps), bitter metallic taste, itchy skin, clay-colored stools,

stools that float, hx gallstones, fecal elastase

● Pancreas - produces enzymes to break down food (carbs, fats, protein)○ Low if low stomach acid, celiac disease, chronic pancreatitis, excess alcohol

Gut Microboime

● Over 100 trillion microorganisms from a thousand different species● 10 times more microbes in our body than human cells● Critical to our health!● Promotes normal GI function● Protects against infection● Regulates metabolism● Home to the majority of the immune cells● Abnormalities linked to almost every chronic inflammatory disease

Microbiome

● Starts at birth● The state of our microbiome is affected by

○ DIET!! ○ Medications○ Antibiotics, NSAIDS, cholesterol meds○ Chronic stress○ Chronic infections○ Physical inactivity○ OTC products - mouthwash, antibacterial soaps○ Chlorinated drinking water, silver○ Sterilized processed foods○ Artificial food coloring - antibacterial and antifungal properties○ Toxins

Microbiome

● Increased consumption of processed carbs● Bacteria feed on sugar - especially pathogenic bacteria● Yeast also feeds on sugar● So food really affects our microbiome!

○ We can harm this or help it based on our choices

● Each generation in the developing world has lost microbial species● Why we are seeing increases in diseases - at younger ages

Diseases associated with disrupted microbiome

● Diabetes● Eczema● Fibromyalgia● Gastric ulcers● Heart disease● IBD● Neurological disorders● Parkinsons

● Acne● Antibiotic associated diarrhea● Asthma/ allergies● Autism● Autoimmune diseases● Cancer● Dementia● Dental cavities● Depression and anxiety

Symptoms of unbalanced flora

● Gas/bloating● Constipation/diarrhea● Nausea● Headaches● Fatigue● Sugar cravings● Allergies● Weight problems

● Vaginitis● Premature labor● IBS● Ear problems● Bladder issues● Anxiety● Depression

Gut Health – Do’s● Eat whole unprocessed foods with plenty of fiber● Try elimination diet● Treat any infections or yeast● Take digestive enzymes● Take probiotics● Eat fermented foods and bone broth● Try extra omega 3 to help inflammation in the gut● Use gut-healing nutrients like glutamine and zinc● Garden – for the vegetables but also the soil● Open windows. Wash dishes by hand

Gut Health – Don’ts● Don’t eat sugars (sugar feeds the pathogenic bacteria)● Don’t eat processed foods● Don’t eat emulsifiers: polysorbate 80, lechitin, carageenan, polyglycerols,

and xantham gum● Don’t eat/drink artificial sweeteners● Avoid antibiotics if you can● Eat local, grass-fed/organic meats● Avoid chlorine and flourinated water● Avoid chemicals – glyphosphate● Avoid antibacterial soaps● Avoid PPIs and other drugs

Probiotics and Prebiotics● Probiotics:● Buttermilk● Aged Cheeses, cottage● Fermented meats and vegetables● Kefirs● Kimchi● Kombucha● Miso● Natto● Pickled vegetables● Sauerkraut● Sour cream● Yogurt (plain from organic milk)

● Prebiotics:● Asparagus● Banana● Dandelion greens● Eggplant● Endive● Garlic● Honey● Jicama● Kefir● Leeks● Legumes● Onions● Peas● Yogurt

Leaky Gut and Gut Health

● Top foods to remove:○ Gluten and dairy○ Grains○ Conventional meats○ Sugar○ GMO foods

● Top toxic exposures○ Unfiltered tap water○ Pesticides○ Meds○ Plastics○ Products for body and house

Low Acid

● We need acid to properly digest food!● PPIs and other acid suppressing drugs● Chronic stress● Bacterial overgrowth (cause and effect)● Vegetarian diets (low protein → less acid)● H. Pylori● Genetic factors● Food poisoning● Food intolerances

Gluten

● Celiac disease (1 in 120), NCGS (1 in 10)● Overt and silent celiac are damaging. Silent:

○ 4 fold increase mortality, increase chronic inflammatory disorders, skin issues, brain, endocrine, and metabolism

● Non-Celiac Gluten sensitivity○ Similar symptoms including headache, fatigue brain fog, joint pain, skin issues, neuro

problems, anemia and more○ Can affect all systems

● Both can be associated with:○ Type 1 DM, MS, Depression, DH, Osteoporosis, heart failure, arthritis, migraine, AI

thyroid, allergies, asthma, obesity

.

Gluten-free

● GF is not a fad● More and more studies show harm

○ Gluten itself ○ Round-up on it○ Modified strains of wheat

● Testing is not accurate● Best to eliminate at least 30 days (60-90 if possible)

○ Reintroduce and keep track of how you feel

● Don’t exchange bad foods for bad GF foods!

Dairy

● Not the health food we have been told it is● US - higher consumers dairy - higher osteporosis rates● Hormones, processed● Inflammatory● If you tolerate dairy - use better sources

○ Yogurt○ Butter/ghee○ Kefir○ Raw milk○ Older cheeses

Milk….it does the body good??● Harvard – The lack of evidence for milk’s benefits – Dr. David Ludwig and

Dr. Walter Willett

● No data to support that dairy leads to better bones, weight loss, or improved health

● Found some serious risks to dairy: weight gain, increased cancer risk, and increased fracture risk.

● Can cause constipation, IBS, bloating, gas, diarrhea, allergies, eczema, and acne

Dairy should not be a staple● Some can tolerate in small amounts

● Not on or in everything!

● Dairy has some very allergenic proteins – casein.

● Casein today – sourced from modern, hybridized cows – has been genetically altered, creating a much higher likelihood of inflammation, autoimmune disease, and even type 1 diabetes.

● So – limit the amount of cow-sourced dairy

But I want dairy….● Try goat or sheep dairy

● Look for organic – the toxins concentrate in the fat (for sheep and goat)

● Organic cow dairy – often milked when pregnant – which means it is full of hormones! Average glass of milk has 60 different hormones in it.

● These are anabolic steroids – growth○ Belly growth, cancer cell growth…..

What to do about dairy● 1. Take a dairy holiday for about 2-4 weeks

○ See how you feel

○ Postnasal drip gone and sinuses better?

○ Acne gone?

○ Bloating, gas, diarrhea gone?

○ Do you have more energy?

○ Does your eczema clear up?

○ Do your allergies get better?

● Add it back if you want….see how you feel.

Sugar● Sugar is another substance that will wreak havoc on your digestive

system.

● Sugar will feed the growth of yeast, candida and bad bacteria, which will further damage your gut. 

● Bad bacteria actually creates toxins called exotoxins that damage healthy cells and can eat a hole into your intestinal wall.

● Natural sugars, such as that in fruit or dairy, may be consumed in moderation

Food Additives● Cut way back on processed foods to avoid harmful food additives.● Avoid other gut-damaging additives like carrageenan.● Take steps to heal leaky gut to help undo some of the damage

already done, particularly gut permeability.● Avoid foods that contain polysorbate 80

and carboxymethylcellulose. This often includes nonorganic dill pickles, ice cream, cooking sprays and many other processed foods.

● Beware of other emulsifiers. It’s not clear if soy lecithin also impacts the gut in a similar way.

Flavorings● Any flavorings, artificial and natural, come from unknown sources that

may irritate the gut● Should be completely avoided as well as processed foods and artificial

sweeteners● A note on natural flavors: Sometimes they are harmless, so call up the

company and ask if there are any of derivatives such as corn, soy, or wheat. If the list fits your needs, then eat away!

● For any packaged food, or food at a restaurant (even those soup bars at grocery stores), ask to see a complete ingredient profile

Artificial Sweeteners● Commonplace in our foods!

● Alters gut microbes

● Aspartame (Equal, NutraSweet, canderel)

● Sucralose (Splenda)

● Neotame

● Acesulfame potassium

● Saccharin (Sweet’n Low)

● advantame

Artificial sweeteners● 1.9 billion dollar industry

● Pass through GI tract without being digested. Therefore they come in contact with the microbes in the colon.

● Study – Nature – mice showed glucose intolerance with all artificial sweeteners (not sugar).

● This was in lean and obese mice

● Saccharin had the largest effect

● Antibiotics helped (showing it was the microbiota)

Artificial sweeteners and dysbiosis● They looked at the microbiota

● The AS mice had over 40 different groups of microbiota different after the sweeteners → dysbiosis

● Saccharin - Bacteriodes increased and lactobacillus reuteri and akkermansia muciniphilia decreased

● Increase in genes associated with glycan degradation pathways – linked to energy and metabolic disease

Gray Area foodsNatural Sweetener Alternatives: Xylitol and Stevia. I would personally avoid xylitol. iIt may be good for gum health, but is controversial for digestive health, especially when first introduced into a diet. Stevia and other natural sweeteners may be okay, but hold off on trying them out and begin with small amounts to best understand how they affect your body.

● Legumes: peanuts, lentils, and other legumes may contain mold. They may also be difficult to digest.

Oils● Processed, or Unhealthy Oils: Vegetable, corn, soybean, and other oils

usually are usually overheated, which damages the nutrients, or over-processed to a degree that makes the oil difficult to digest.

● Processed or Treated Meat: Avoid deli or lunch meat, as the chemicals used for treatment can cause inflammation and irritate the intestinal lining. Meat treated with antibiotics can create immune-suppressing activity in your body.

Gray area foods● Grains: If you follow the Paleo diet, avoid all grains. Be aware that some

grains, such as brown rice, have similar DNA codes as gluten, and so if you are sensitive to gluten, other grains will irritate your body as well.

● Eggs: Yolks tend to be okay, but egg whites can upset the digestive tract.

Gray area● Nightshades: People with autoimmune diseases should consider eating

nightshades sparingly, if at all. ● Tomatoes, eggplant, potatoes, peppers (bell peppers, cayenne, paprika,

etc.), and goji berries are just a few examples.

Definite foods to Eat● Homemade, whole food:

○ Fruits

○ Vegetables

○ Nuts

○ Cooked–not canned–legumes and beans

○ Anything in its purest form is going to have the richest vitamin and mineral content, as well as enzyme activity to help the body break down nutrients. When possible, choose organic, as pesticides used in conventional farming can irritate and damage the body.

● Fiber Sources: Fiber helps move toxins out of the body and keep food flowing. Starchy vegetables such as sweet potatoes, yams, and yuccas are rich in fermentable fibers.

Foods to Eat● Starchy Vegetables: Yams (sweet potatoes), squash, pumpkin, potatoes,

peas, parsnips.

● Steamed Vegetables: Easier to digest, and rich in fiber. These apply to non-starchy vegetables, such as broccoli and cauliflower.

● EFAs: Essential Fatty Acids from: fish, nuts, avocados, coconut oil, and olive oil. Be cautious with consuming oils: only take extra virgin and/or cold pressed oils, as others have been refined and will be difficult for the body to digest.

Foods to Eat● Roots, Herbs, and Spices: 

○ Roots such as ginger and turmeric are excellent for promoting inflammatory response, plus, ginger helps soothe nausea.

○ Peppermint is also used to soothe upset stomach. ○ Oregano supports your immune system, however when taken in concentrated forms, it

may overpower your immunity which can backfire if healthy cells are attacked or allergies flare up.

● Licorice, fennel, and dandelion root have cleansing and digestive properties. Consider teas for any of the prior roots, herbs, or spices, as well as chamomile, which both relaxes the body and digestive tract.

Foods to eat● Coconut Oil: Cook with it, use it in place of butter, and even put it on your

skin: coconut oil inhibits candida growth, promotes healthy immune response, contains healing properties, and has EFAs to help digestion.

● Bone Broth: has amino acids and potassium to help soothe inflammation and heal intestinal lining.

Variety● Vary your food or intolerances can occur

● Rotate, balance

● Rainbow a day

● Be adventurous

Potentially good for you● Good for You, if Your Body is Not Sensitive:

● Nuts: Only consume raw, unsalted nuts for optimal digestion and quality.

● Grains and Seeds: These are common particles that escape into the blood stream and create allergies as the immune system tags them as “dangerous.”

● Grains and seeds include: gluten, wheat, quinoa, and oatmeal, among others. Even if your are able to consume grains, do not exceed the serving size.

Foods okay in moderation● When consuming any gray-area food, eat only one serving

sporadically.

● Anything that stresses your body, causes natural inflammation, or is notorious for difficult digestion may be acceptable as a cheat, depending on how severe your leaky gut is.

● Caffeine: Light amounts of caffeine may be acceptable in moderation. White and green tea, and small amounts of chocolate, are okay for some.

● Alcohol: If you have a history of alcohol abuse, avoid it. However, if alcohol has not been consumed often, it may not irritate the gut lining.

Lechitins● Lectins are found in many foods, not just grains, and consumed in

smaller amounts, your body will do just fine with them.

● But foods that have large amounts of lectins are more problematic.

● Some of the lectins and foods that cause leaky gut include wheat, rice, spelt and soy.

● Sprouting and fermenting grains reduces phytates and lectins, making these foods easier to digest. 

10 Superfoods for Digestive Health1: Aloe Vera● Rich in enzymes and has antibacterial, anti-fungal, and anti-viral

properties. It's also a powerful anti-inflammatory● Aloe vera juice can be helpful for acid reflux● Candida infections● Parasitic infections● Constipation● Ulcers, including those caused by H. pylori bacteria4

● Crohn's disease, colitis, and irritable bowel syndrome (IBS)

Superfoods2: Bone Broth● Bone broth is used as the foundation of the GAPs diet● Very easily digested● Profound immune-optimizing components that are foundational building

blocks for the treatment of autoimmune diseases. ● Contains a variety of valuable nutrients of which many Americans are

lacking, in a form your body can easily absorb and use.● This includes gelatin. The gelatin found in bone broth is a hydrophilic

colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion. In addition, bone broth contains:

Bone Broth

Calcium, phosphorus, and other minerals

Components of collagen and cartilage

Silicon and other trace minerals

Components of bone and bone marrow

Glucosamine and chondroitin sulfate

The "conditionally essential"

anti-inflammatory amino acids proline, glycine,

and glutamine

Superfoods3: Fermented Vegetables● Fermented foods are potent chelators (detoxifiers) and contain much

higher levels of beneficial bacteria than even probiotic supplements, making them ideal for optimizing your gut flora.

● Fermented veggies also contain high levels of antioxidants and fiber for optimal digestive health

● Just one-quarter to one-half cup of fermented veggies, eaten with one to three meals per day, can have a dramatically beneficial impact on your digestive health and your overall health.

● High levels of vitamin K2● Kimchi, fermented sauerkraut

Superfoods4: Kefir and Coconut Kefir● Kefir (fermented milk) and coconut kefir (fermented coconut water) are

two more options to add more fermented foods to your diet. ● Both are rich in probiotics and enzymes to promote healthy bacterial

balance that is necessary for proper gut health.● Homemade best - less sugar

Superfoods5: Flax Seed Tea● This simple beverage provides healing support to the colon due to its

content of omega-3 fats, soluble fiber and lignans, which are anti-inflammatory and have a lubricating effect.6 .

● Pour 12 ounces of boiling water over one tablespoon of flax seeds, then letting it steep overnight (drain the seeds out prior to drinking).

6: Red Cabbage● Rich in the amino acid L-glutamine, which is known to help heal the soft

tissue lining your intestines. ● Leaky gut, ulcerative colitis, celiac disease, Crohn’s disease, and irritable

bowel syndrome. You can eat red cabbage steamed, juiced, or, perhaps best of all, fermented, which will add an abundance of gut-healthy enzymes and beneficial bacteria into the mix as well.

Superfoods7: Chlorella● Chlorella, single-celled freshwater algae, is often referred to as a

near-perfect food, with a wide range of health benefits.● It promotes healthy pH levels in your gut, which in turn helps

good bacteria to thrive. ● It's also a potent detox agent for mercury and other heavy

metals, which is useful since one of the symptoms of mercury build-up is digestive distress and reduced ability to properly assimilate and utilize fats.

● Chlorella is even rich in fiber, helping to tone the lining of your intestines and keep you "regular."

Superfoods8: Moringa● Moringa, sometimes described as the "miracle tree," has small,

rounded leaves that are packed with an incredible amount of nutrition: protein, calcium, beta carotene, vitamin C, potassium… you name it, moringa's got it.

● Has been used medicinally (and as a food source) for at least 4,000 years.

● High in fiber that "works like a mop in your intestines… to clean up any of that extra grunge left over from a greasy diet."

● Isothiocyanates, which have antibacterial properties that may help to rid your body of H. pylori, a bacteria implicated in gastritis, ulcers, and gastric cancer.

Superfoods9: Psyllium● The recommended daily amount of fiber is between 20 and 30 grams● Unfortunately, most people get only half that or less. ● Your best source of dietary fiber comes from vegetables● One way to easily increase your fiber intake is to add psyllium to your

diet.● Taking it three times a day could add as much as 18 grams of dietary

fiber (soluble and insoluble) to your diet. ● Support healthy digestion, are prebiotics. ● Psyllium is a heavily sprayed crop, which means many sources are

contaminated with pesticides, herbicides, and fertilizers. ● Be sure to ONLY use organic psyllium husk, and make sure it's 100%

pure

Superfoods10: Chia Seeds● Chia seeds contain about 10 grams of fiber in just two tablespoons, and

they're rich in anti-inflammatory phytochemicals for soothing gastrointestinal distress.

● One of chia seeds' greatest qualities is how easy they are to use. ● They have a mild flavor that makes them adaptable to a variety of

recipes, and they're gluten-free● Chia seeds can be added to virtually any dish, from raw yogurt to

applesauce to smoothies.● Keep in mind that chia seeds take on a gelatinous texture after they mix

with a liquid, so if you prefer a crunch, sprinkle them on just before eating.

Optimize Nutrition● Common sense and science (free of bias) tell us the answer – despite

confusing media, etc…

● If we want healthy bodies, we must put the right raw materials into our bodies: real, whole, local, fresh, unadulterated, unprocessed, and chemical, hormone, and antibiotic-free food.

● There is NO role in our diets for foreign molecules such as trans fats and high-fructose corn syrup, which interfere with our biology at every level

Food and Gene Interaction● Whole foods that contain phytonutrients, vitamins, minerals, omega-3

fats, and fiber all directly, immediately, and specifically interact with our genes, controlling moment-to-moment changes in our physiology and biochemistry

● Food literally talks to our genes. Food is not just a source of calories, it is also a source of INFORMATION

● The key is to send the right information to your genes by eating whole, real, food—mostly plants. Specific nutrients or plant compounds bind to receptors in cells, translating messages from the foods we eat or vitamins we take in into instructions that are carried out by our cells through their effect on our DNA

Individualized nutrition

● Each of us has genetic information, specific gut bacteria, allergies, and more that guide what foods are good for us

● Elimination is a great way to test this - also IgG testing● There is no one size fits all● Macronutrients● Get enough calories● Get enough good fats● Be cautious of strict food plans for long periods of time

Principle 5 - Toxins● Environment – metals, petrochemicals, residues, pesticides, fertilizers

● Food allergies, environmental allergies, molds

● SAD

● Stress – mental, emotional and spiritual toxins that affect us. Isolation, loneliness, anger, jealousy…

● Medications

● Internal toxins – infections

● Why are some sick and others are not??

How to detox1. Identify and get rid of toxins

2. Fix your gut – a source of toxic load for many

3. Get moving

4. Get your liver and detox system working

5. Detox your mind, body and spirit

10 principles to detox1. Drink plenty of clean water – 8-10 glasses

2. Keep bowels moving 1-2 times daily2 Tbsp ground flax, acidophilus, Mg citrate caps

3. Eat organic produce and animal products

4. Eat 8-10 servings phytonutrientsCruciferous, garlic families

5. Avoid stimulants, sedatives, and drugs such as caffeine and nicotine, reduce alcohol intake

6. Exercise

10 principles to detox7. Get rid of white

8. Sweat profusely at least 3 times a weekSauna, steam, or detox bath

Detox bath: 2 cups epsom salt,

9. Take a high quality vitamin and mineral

10. Relax deeply every day

Consider a detox program – talk to your provider

Principle 6 - Energy● The key cell of energy production is the mitochondria

● It turns food and oxygen into energy

● Highest in active organs and tissues ○ Muscles – 23% of energy

○ Heart

○ Brain – 23% of energy

● Makes ATP

● 100,000 trillion in our body, each containing 17,000 little assembly lines for making ATP

● Very sensitive to damage!

Symptoms of damaged mitochondria● Fatigue

● Memory loss

● Pain

● Rapid aging

● Many more

What causes injury?● Mitochondria are very sensitive to damage

● Oxidative stress

○ Toxic insults

○ Infections

○ Allergens

○ Stress

○ Poor quality food – primary one!

Metabolism● When food is burned or metabolized with oxygen in the mitochondria,

waste is produced -> free radicals

● Free radicals then cause rusting or oxidation

● This happens each time we eat!

● If we don’t have enough antioxidants in our diet to protect – we get damage

● So if a meal only has empty calories, processed foods and sugars – we have zero protection!

Eating to protect● Need the right amount of calories

○ Not too much, not too little

● The right kinds of foods/balance

● Intermittent fasting

● Getting this redox balance is the key to optimal health and aging

Anti-oxidants● Part of a team that controls and manages excess free radicals.

● Any anti-oxidant becomes an oxidant

○ Gives an electron to neutralize the free radical….becoming one itself!

○ Chain reaction until they are neutralized by glutathione

○ Glutathione can be recycled and restored

● Studies all were individual and had mixed results

● So….get most in foods! Otherwise best as a team

Protect your Mitochondria● Eat less processed, junk food, sugar and empty calories

● Detoxify

● Address inflammation

● Balance your hormones

Principle 7- Mind-Body Connection● Selye – know as much about emotions and thoughts as about disease

symptoms and drugs

● The most promising pharmacy – between your ears!

● Epidemic of stress disorders right now!

● 90% office visits related to stress

● Top 4 items to self-medicate stress: caffeine, sugar, alcohol, nicotine

Stress● Higher rates of illness, disease after major events

○ Superbowl losers, 9-11, etc..

● 95% illness caused or worsened by stress

● Low SES has poorer outcomes and risk death all causes

● Internalized stress – higher belly fat

● Stress hormones damage the hippocampus – the memory center in the brain causing memory loss and dementia

● Cold virus injections – only those with high level perceived stress got a cold

5 tools to reframe stress● Reframing gives us a measure of control over how we respond. (Loss of

control is key factor)

• 1. Question your thoughts (true, accurate, perception)

● 2. Embrace a threat as a challenge (growth, change)

● 3. Expand your time horizon (“rocking chair test”)

● 4. Increase your sense of control (focus on what you can influence/control)

● 5. Recognize that not all stress is harmful

○ Speaker fright symptoms – recognizing them

Mindfulness● To achieve the previous tips – we need to stay in the present in a difficult

situation

● Mindfulness grounds us in the present moment

● Focuses on what is right now – rather than what we fear might be.

● Pay close attention to your breathing

● Notice – really notice – all your senses at that time

● Recognize your thought and emotions are fleeting and do not define you

● Tune into your body’s physical sensations

Immune System● Focus is intertwined in the other systems● Gut● Nutrition● Decreasing toxins● Helping the mitochondria● Stress and mind-body● Targeting our genetic needs

Treatments● Almost all disease, symptoms, prevention have the same treatments

● Fix the gut

● Treat inflammation

● Detox

● Eat whole real foods

● Work on stress

● Not medication! Medication is useful as placeholders only for most!

True Prevention● Not about a test to see if something finally caught up with you.

● It is about active participation in your health

● Eating well

● Avoiding toxins

● Exercise, sleep and stress reduction

● Being attuned to your body and its individual needs

True Health● It is not about what medication to take for a given symptom/disease

● That is okay for short term – not long term

● The goal – to find what is impacting my health negatively and how can I change that?

● How can I improve my health and longevity in general?

● How can I be healthy in all realms and flourish??

Optimize Nutrition● If you want junk out, put junk in.

● If you want a whole, healthy body, put in whole real food

● Food can heal or harm. You make that choice every day by what you put on your fork.

● “Eat food. Not too much. Mostly plants.”

Attitude/Environment● Do we sabotage or support

○ Our own health and others??

● We need to ask if something is worth it.

● We cannot change habits if we don’t change our environment

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