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In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.
Articles
- “The Emerging Biology of Gut-Brain Sensory Transduction“
- “Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder“
- “Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study“
- “Emotional well-being and gut microbiome profiles by enterotype“
- “Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis“
- “Gut-microbiota-targeted diets modulate human immune status“
- “The preference for sugar over sweetener depends on a gut sensor cell“
Books
- “The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life“
Timestamps
- 00:00:00 Gut Microbiome
- 00:03:02 AG1 (Athletic Greens), LMNT, InsideTracker
- 00:06:55 Your Gut-Brain Axis
- 00:09:44 Gut-Brain Anatomy
- 00:15:32 Microbiota vs. Gut Microbiome
- 00:20:01 Roles of Gut Microbiome
- 00:23:03 Neuropod Cells: (Subconscious) Tasting with Your Stomach
- 00:34:13 Ghrelin: Slow Modulation of Your Brain in Hunger
- 00:38:02 Glucagon Like Peptide 1; GLP-1
- 00:42:22 Tools: ‘Free Will’ & Food Cravings
- 00:44:46 Mechanical Cues from Gut to Brain
- 00:49:05 Dopamines, Vomiting
- 00:52:06 Indirect Signals from Gut Microbiota
- 00:59:30 Gut Microbiome “Critical Periods”
- 01:03:08 How Gut Health Controls Overall Health
- 01:12:25 What is a Healthy Gut Microbiome?
- 01:15:00 Tools: Enhance Your Gut Microbiome
- 01:23:49 Foods to Enhance Microbiota Diversity; Fermented Foods
- 01:37:07 High-Fiber Diets & Inflammation
- 01:40:58 Artificial & Non-Caloric Sweeteners
- 01:44:27 Structure & Function of Gut-Brain Axis
- 01:49:47 Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter