Fiber Fueled Quotes

The single greatest predictor of a healthy gut microbiome is the diversity of plants in one’s diet.

More specifically, he found that the consumption of thirty different plants in a given week was the greatest predictor of gut microbial diversity.

Sadly, the pharmaceutical industry has hijacked our health care system. Big Pharma runs the studies, they control the research,

In fact, 90 percent of serotonin and 50 percent of dopamine are actually produced in the gut.

Benjamin Franklin said, “An ounce of prevention is worth a pound of cure.

Literally right this second, there are over five hundred million nerves in your intestines sending feedback to your brain through the vagus nerve. That’s five times more nerves than you’ll find in your spinal cord. That is a lot of information!

Denis Burkitt, fueled a decade-long fiber craze. Americans were forcing down unprecedented amounts of bran muffins, oatmeal, and high-fiber breakfast cereals. Whorton cited a 1984 survey that found a third of Americans eating more fiber to stay healthy. You don’t hear so much about fiber these days.

All told, he made three perfect copies of the fuel bay I gave him. The only difference is the material. My original bays were made of aluminum. Someone on Stratt’s team had suggested a carbon-fiber hull but she shot that down. Well-tested technology only. Humanity had sixty-odd years of testing aluminum-hulled spacecraft.

95 percent of us are not even getting the minimum recommended amount of fiber in our diets...We are the mot fiber-deprived society of the modern era, and there are no signs of that letting up.

By sprinkling black pepper on your curry, you increase the bioavailability of curcumin by 2,000 percent.

*BAM* and throw some stuff in the mason

We have a health care system that’s great at identifying problems once they exist and then trying to manage them with a combination of pills and procedures. Sure, we can improve symptoms or slow disease progression in some cases, but it always comes at a cost. It’s sick care, not health care. There is little to no focus on prevention.

Successful marathoners have these physiological attributes: • High proportion of slow-twitch muscle fibers. This trait is genetically determined and influences the other physiological characteristics listed here. • High lactate threshold. This is the ability to produce energy at a fast rate aerobically without accumulating high levels of lactate in your muscles and blood. • High glycogen storage and well-developed fat utilization. These traits enable you to store enough glycogen in your muscles and liver to run hard for 26.2 miles (42.2 km) and enable your muscles to rely more on fat for fuel. • Excellent running economy. This is the ability to use oxygen economically when running at marathon pace. • High maximal oxygen uptake (VO2max). This is the ability to transport large amounts of oxygen to your muscles and the ability of your muscles to extract and use oxygen. • Quick recovery. This is the ability to recover from training quickly.

The body creates heat in a process called thermogenesis. One method is shivering, when muscle fibers quickly contract in order to generate heat. When shivering isn’t sufficient, the body turns to specialized fat cells called brown adipose tissue (BAT). BAT gain their color from containing many mitochondria (used to produce heat), in contrast with the more common and familiar white adipose tissue. In some ways, it may be useful to think of BAT as a muscle—one that grows stronger with use and atrophies without it. The great thing about BAT is that it turns directly to body fat as a source of fuel. Short of liposuction, thermogenesis is probably the fastest way to reduce body fat.

Kale/chard: Nutritious and cleansing; loaded with B vitamins and minerals. 3. Apples: “An (organic) apple a day keeps the doctor (bill) away.” 4. Almonds: Good oils and lots of nutrients. 5. Red lentil sprouts: Good-quality protein, nutritious and tasty, and crunchy to boot. 6. Salmon: Yum! And full of great oils (omega-3s) and quality protein and nutrients. 7. Avocado: One of my favorites, for the good oils; only Haas avocados for sure! 8. Brown rice: We need the fiber, the trace minerals, and the fuel. 9. Mango: For both the carotenoids and the wonderful taste. 10. Sea vegetables: The full complement of ocean minerals and the good detoxifiers, a value in everyone’s diet! EXPERTS

People employ what economists call “rational ignorance.” That is, we all spend our time learning about things we can actually do something about, not political issues that we can’t really affect. That’s why most of us can’t name our representative in Congress. And why most of us have no clue about how much of the federal budget goes to Medicare, foreign aid, or any other program. As an Alabama businessman told a Washington Post pollster, “Politics doesn’t interest me. I don’t follow it. … Always had to make a living.” Ellen Goodman, a sensitive, good-government liberal columnist, complained about a friend who had spent months researching new cars, and of her own efforts study the sugar, fiber, fat, and price of various cereals. “Would my car-buying friend use the hours he spent comparing fuel-injection systems to compare national health plans?” Goodman asked. “Maybe not. Will the moments I spend studying cereals be devoted to studying the greenhouse effect on grain? Maybe not.” Certainly not —and why should they? Goodman and her friend will get the cars and the cereal they want, but what good would it do to study national health plans? After a great deal of research on medicine, economics, and bureaucracy, her friend may decide which health-care plan he prefers. He then turns to studying the presidential candidates, only to discover that they offer only vague indications of which health-care plan they would implement. But after diligent investigation, our well-informed voter chooses a candidate. Unfortunately, the voter doesn’t like that candidate’s stand on anything else — the package-deal problem — but he decides to vote on the issue of health care. He has a one-in-a-hundred-million chance of influencing the outcome of the presidential election, after which, if his candidate is successful, he faces a Congress with different ideas, and in any case, it turns out the candidate was dissembling in the first place. Instinctively realizing all this, most voters don’t spend much time studying public policy. Give that same man three health insurance plans that he can choose from, though, and chances are that he will spend time studying them. Finally, as noted above, the candidates are likely to be kidding themselves or the voters anyway. One could argue that in most of the presidential elections since 1968, the American people have tried to vote for smaller government, but in that time the federal budget has risen from $178 billion to $4 trillion. George Bush made one promise that every voter noticed in the 1988 campaign: “Read my lips, no new taxes.” Then he raised them. If we are the government, why do we get so many policies we don’t want?

People employ what economists call “rational ignorance.” That is, we all spend our time learning about things we can actually do something about, not political issues that we can’t really affect. That’s why most of us can’t name our representative in Congress. And why most of us have no clue about how much of the federal budget goes to Medicare, foreign aid, or any other program. As an Alabama businessman told a Washington Post pollster, “Politics doesn’t interest me. I don’t follow it. … Always had to make a living.” Ellen Goodman, a sensitive, good-government liberal columnist, complained about a friend who had spent months researching new cars, and of her own efforts study the sugar, fiber, fat, and price of various cereals. “Would my car-buying friend use the hours he spent comparing fuel-injection systems to compare national health plans?” Goodman asked. “Maybe not. Will the moments I spend studying cereals be devoted to studying the greenhouse effect on grain? Maybe not.” Certainly not —and why should they? Goodman and her friend will get the cars and the cereal they want, but what good would it do to study national health plans? After a great deal of research on medicine, economics, and bureaucracy, her friend may decide which health-care plan he prefers. He then turns to studying the presidential candidates, only to discover that they offer only vague indications of which health-care plan they would implement. But after diligent investigation, our well-informed voter chooses a candidate. Unfortunately, the voter doesn’t like that candidate’s stand on anything else — the package-deal problem — but he decides to vote on the issue of health care. He has a one-in-a-hundred-million chance of influencing the outcome of the presidential election, after which, if his candidate is successful, he faces a Congress with different ideas, and in any case, it turns out the candidate was dissembling in the first place. Instinctively realizing all this, most voters don’t spend much time studying public policy. Give that same man three health insurance plans that he can choose from, though, and chances are that he will spend time studying them. Finally, as noted above, the candidates are likely to be kidding themselves or the voters anyway. One could argue that in most of the presidential elections since 1968, the American people have tried to vote for smaller government, but in that time the federal budget has risen from $178 billion to $4 trillion.

What is needed are ecosystems that are designed to produce our food, fuel, animal feed, medicine and fibers, and ecosystems that can do so without the use of fossil fuel technology, those that can tolerate extremes of weather and potentially changing climates, and that can thrive without supplemental irrigation from vulnerable and increasingly expensive public utilities.

Lessons from Continuous Glucose Monitoring In the years that I have used CGM, I have gleaned the following insights—some of which may seem obvious, but the power of confirmation cannot be ignored: Not all carbs are created equal. The more refined the carb (think dinner roll, potato chips), the faster and higher the glucose spike. Less processed carbohydrates and those with more fiber, on the other hand, blunt the glucose impact. I try to eat more than fifty grams of fiber per day. Rice and oatmeal are surprisingly glycemic (meaning they cause a sharp rise in glucose levels), despite not being particularly refined; more surprising is that brown rice is only slightly less glycemic than long-grain white rice. Fructose does not get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. Timing, duration, and intensity of exercise matter a lot. In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don’t be alarmed by glucose spikes when you are exercising. A good versus bad night of sleep makes a world of difference in terms of glucose control. All things equal, it appears that sleeping just five to six hours (versus eight hours) accounts for about a 10 to 20 mg/dL (that’s a lot!) jump in peak glucose response, and about 5 to 10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. It’s difficult to quantify, but the effect is most visible during sleep or periods long after meals. Nonstarchy veggies such as spinach or broccoli have virtually no impact on blood sugar. Have at them. Foods high in protein and fat (e.g., eggs, beef short ribs) have virtually no effect on blood sugar (assuming the short ribs are not coated in sweet sauce), but large amounts of lean protein (e.g., chicken breast) will elevate glucose slightly. Protein shakes, especially if low in fat, have a more pronounced effect (particularly if they contain sugar, obviously). Stacking the above insights—in both directions, positive or negative—is very powerful. So if you’re stressed out, sleeping poorly, and unable to make time to exercise, be as careful as possible with what you eat. Perhaps the most important insight of them all? Simply tracking my glucose has a positive impact on my eating behavior. I’ve come to appreciate the fact that CGM creates its own Hawthorne effect, a phenomenon where study subjects change their behavior because they are being observed. It makes me think twice when I see the bag of chocolate-covered raisins in the pantry, or anything else that might raise my blood glucose levels.

While Endurance and Stamina zone training stimulate adaptations that improve the efficiency of several systems of your body, Speed training works to actually increase the capacity of several of your body's systems. Research shows that Speed Zone training: 1. increases the enzymes that help liberate energy from our fuel sources, 2. improves the lactic acid buffering capacity, 3. provides a greater stimulation and training of the fast-twitch muscle fibers and 4.       results in a greater ability to extract oxygen from the blood as it perfuses the muscles (higher VO2max).

Fuel your body with the powerful nutrition of chia pudding - packed with protein, fiber, and omega-3s, it's the ultimate superfood breakfast!

Fuel your day with a nutritious and delicious chia seed pudding, packed with fiber, protein, and essential vitamins and minerals. It's the perfect superfood breakfast to give you the energy and nourishment you need to conquer anything that comes your way.

Should you be eating soy? There’s been some debate about soy due to the perception of its carrying estrogen, but I want you to understand that phytoestrogens aren’t estrogen, nor do they act like human estrogen. Instead, phytoestrogens are isoflavones, one of the unique phytochemicals in soy beans. There are actually three soy isoflavones: genistein, daidzein, and glycitein. They have a number of health benefits, including: lowering cholesterol, strengthening bones, treating menopausal symptoms, lowering risk of coronary heart disease, and reducing risk of prostate/colon/breast/ovarian cancers. Want even more good news about soy? There are certain gut bacteria that can convert soy isoflavones into an even more beneficial compound called equol. This is like a supercharged isoflavone, giving you even more cardiovascular, bone, and menopausal health benefits. Unfortunately, you need to have the bacteria in order to do this. Equol can be produced by 50 to 60 percent of Asian people but just 30 percent of Westerners. For what it’s worth, diets high in carbohydrates (really meaning fiber) and low in saturated fat are associated with equol production, while antibiotics appear to hinder it. I recommend consuming only non-GMO and organic soy in its whole-foods forms: edamame, tofu, miso, tempeh, tamari, and unsweetened soy milk. Model your soy consumption after the way they do it in Asia. For some delicious ways to consume soy, check out the recipes in Chapter 10.

Got Milk? For the record, you shouldn’t. I am not advocating for training your gut to handle lactose. We learned about the effect of animal protein and saturated fat on the gut in Chapter 2—less SCFA-producing bacteria, more inflammatory bacteria, increased TMAO production, increased intestinal permeability, and increases in bacterial endotoxin. As we’ve done in the past, when we examine the whole food rather than a sum of its parts, we find that dairy products have been associated with prostate cancer and Parkinson’s disease. Also the link to bone health turns out to be a myth—a prospective study of ninety-six thousand people over twenty-two years showed that milk consumption during teenage years did not protect against hip fracture later in life. In fact, men who drank more milk as a teenager actually had increased risk of hip fracture in the study. In a study of women in Sweden, high milk intake was associated with increased risk of bone fracture, heart disease, cancer, and premature death. One of the first things I do with my patients who have gas, bloating, or diarrhea is to eliminate dairy. You would not believe how many of them are cured just by doing this. Sorry, but milk doesn’t do a body good. The irony is that lactose, which has been vilified through the years as evil, is probably the most redeeming thing about dairy because lactose is actually a prebiotic and can have a beneficial effect on the gut microbiota.

Why I buy organic whenever possible By definition, if a food is certified organic it is not genetically modified and was not sprayed by glyphosate. I don’t think this is the only reason to buy organic produce, however. I view it as an investment in my health, our family’s health, and the health of our planet. The chemicals being used in modern agriculture aren’t affecting only us; they’re affecting the health of our soil. If you don’t have healthy soil, you can’t have nutritious food. Human health starts in the dirt. We need to protect this precious commodity. When you spend your money, you are placing your vote in a way. You are empowering an industry. I, for one, choose to empower our organic farmers and regenerative agriculture. They are healers just as our doctors are. Only with them can we enrich our soil, increase biodiversity, and heal ecosystems large (our planet) and small (your gut). Let’s rally behind them and give them the support they deserve.

What about fermented dairy? Why no love for kefir, yogurt, and other fermented dairy products? Let’s look more closely at these foods. As we know, fermentation transforms our food and in many cases makes it easier to digest. This is particularly true with dairy products, where fermentation will remove most lactose. In fact, most hard cheeses, kefir, and yogurt are generally well tolerated by lactose-intolerant individuals. There are also some studies suggesting that kefir, yogurt, and other fermented dairy products may have health benefits. However, these studies were largely fraught with methodological limitations or were overtly paid for by the dairy industry. So what are we supposed to make of corporate-sponsored research that is essentially a form of marketing and only being published because it makes the food look good and the conclusions are carefully guarded to protect the product? From my perspective, why take any risk when you can find delicious fermented nondairy yogurt and kefir? In particular, I love a coconut milk kefir that’s available in Canada. No matter what you choose, make sure to pay attention to the sugar content, which is one of the big issues with all commercial products of this sort. Also, it should be noted that water kefir has absolutely nothing to do with milk and is much more similar to kombucha.

For example, two commonly used emulsifiers—carboxymethylcellulose and polysorbate 80—reduce microbial diversity, induce inflammation, and promote obesity and colitis in mice. Titanium dioxide (TiO) nanoparticles, found in more than nine hundred food products, worsen intestinal inflammation. Additives such as these were snuck into our diet through the “Generally Recognized As Safe” loophole. They were GRASed into our diet. Yes, GRAS needs to be used as a verb because that’s the only way to adequately describe the careless acceptance of chemicals into our food supply by our regulatory agencies.

A closer look at inflammatory foods in the gut Studies keep showing that the complex carbohydrates you’ll find in whole fruits, veggies, legumes, and whole grains are anything but inflammatory. They’re actually anti-inflammatory. But we rely on our gut microbiome to process them, and if there’s damage to the gut then it’s also impaired in carbohydrate processing, which leads to digestive distress. That’s not inflammation, that’s just sloppy processing. It doesn’t hurt you beyond the acute symptoms. But what does hurt you is the effect that you see from animal product consumption—less SCFA-producing good bacteria, more inflammatory bacteria, increased intestinal permeability, release of bacterial endotoxin, creation of carcinogenic secondary bile salts/polycyclic aromatic hydrocarbons/N-nitroso compounds/heterocyclic aromatic amines, and vascular disease-fueling TMAO. Yes, it is easier for our body to digest and process meat. We don’t rely on our microbiome as much for that. So you may not feel any discomfort, but keep in mind what’s happening inside you. Silent but deadly.

In the words of Ben Franklin, “Early to bed and early to rise makes a man healthy, wealthy and wise.

How to be gluten-free and still nurture your gut So what’s a sensible approach to gluten consumption? Well if you absolutely need to be gluten-free, then I would recommend paying special attention to your whole-grain intake. Since wheat is the dominant form of whole grain in the United States, you need to make sure that you’re adequately supporting your gut microbiome. Thankfully, there are some delicious gluten-free whole grains available for you to routinely consume: quinoa, buckwheat, millet, sorghum, oats, and brown rice. Get them into your belly! On the flip side, if gluten is a part of your diet, which it should be for most of you, I’m not encouraging you to go eat more processed foods. Most gluten-containing foods are processed foods. What I encourage you to eat is more unprocessed or minimally processed wheat, barley, and rye. Look for whole-grain products, like whole-grain bread and pasta when they are called for. But remember not to overdo it. Moderation is just fine.

The thing about processed foods is that you’re starting with something that’s healthy in its natural state, and you are modifying it. As you progressively change that food, it becomes less and less nutritionally valuable. At some point, the food that started healthy becomes poison. If you go back one hundred years, this simply wasn’t a part of our diet. Take a moment to think about that: the sheer volume of man-made chemicals we’re putting into our bodies, and the unrealistic expectation that our microbiota will be able to process and eliminate them without any damage. It’s a shock that we don’t drop dead from this stuff and a total testament to the adaptability of our microbiome, even if this is likely contributing to mass bacterial extinction. It comes as no surprise that every 10 percent increase in consumption of ultra-processed foods is associated with more than a 10 percent increased risk of developing cancer and a 14 percent risk of early death. So what happens when you hit American levels of consumption—50 or 60 percent? I don’t think that every food additive is harmful in the long term, but we don’t know and likely will never know. There’s only one foolproof way to protect yourself from the potential poisons in our diet—get rid of them!

Imagine your gut microbiota as controlling a light switch and the wiring behind the wall is your genetic code. The gut microbiota is not changing the wiring behind the wall, but it can turn the lights on or off. You can’t change your genetic code, but you can effect which genes get turned on or off.

Fuel your body with the ultimate nutritional powerhouse - chia seed pudding. Packed with protein, fiber, and essential vitamins, this tasty treat will keep you satisfied and energized all day long.

Fuel your body with the power of chia! Packed with protein, fiber, and omega-3s, chia pudding is a delicious and nutritious way to start your day. So go ahead, indulge in this superfood treat and nourish your body from the inside out.

Fuel your body with the power of chia seeds - packed with protein, fiber, and essential nutrients, our chia seed pudding will keep you feeling satisfied and energized all day long!

Fuel your weight loss journey with the tiny but mighty chia seeds - packed with fiber, protein and healthy fats, they'll keep you feeling full and satisfied while supporting your body's natural fat burning process.

Chia seeds may be small, but their nutritional value packs a powerful punch. Just one serving of chia seed pudding is loaded with protein, fiber, and essential omega-3 fatty acids, making it the perfect fuel to start your day right. Add in some fresh fruit and you have a delicious and nutrient-dense breakfast that will keep you satisfied and energized all morning long.

Research shows that soluble fiber is metabolized by bacteria in the colon, and can increase fecal output by stimulating the growth of healthy intestinal bacteria and fatty acids.1 Because of this, soluble fiber is an important source of fuel for the colon.2 Good sources of soluble fiber include beans; peas; oats; certain fruits like plums, bananas, and apples; and certain vegetables like broccoli, sweet potatoes, and carrots.

You shouldn’t drink more than 4 ounces in a day in my opinion, and I always dilute down my kombucha with water. It still has plenty of flavor but isn’t quite so acidic. This helps alleviate one of the concerns of kombucha’s acidity, which is that

One emergent principle might be that deleterious elements should be concentrated. Concentrating people in cities is good. Concentrating energy waste products like nuclear spent fuel in casks is an improvement over distributing the greenhouse gases from spent coal and oil in the atmosphere. Concentrating our sources of food and fiber into high-yield agriculture, tree plantations, and mariculture frees up more wildland and wild ocean to carry out their expert Gaian tasks.

Modern health care, drugs, and your microbiota It comes as no surprise that antibiotics absolutely decimate the gut microbiota. Just five days of ciprofloxacin wipes out about a third of gut bacteria and your gut microbiota are never quite the same. Most species recover within four weeks, but some are still absent after six months.

In March 2015, the World Health Organization determined that the herbicide glyphosate is “probably carcinogenic to humans.” A more recent study found a 41 percent increase in non-Hodgkin’s lymphoma in those with high exposure to glyphosate.

The average American eats twenty-three pounds of pizza, twenty-four pounds of artificial sweeteners, twenty-nine pounds of french fries, and thirty-one pounds of cheese per year.

Meanwhile, the use of toxic herbicides, such as glyphosate in Roundup, has increased fifteenfold since GMOs were first introduced

A ketogenic diet is one in which glucogenic (glucose-producing) substrates (non-fiber carbohydrates and glucogenic amino acids) are low enough to force the body to rely primarily on fat as fuel and increase the production of ketone bodies.

Race-ism: a religion where the pious practitioners walk faithfully in the dogma of social categorization. Often leading to a rise in violence, race-ism promotes the idea that men with an excess of brown pigment in their skin, a type of natural sunblock, and men who are lacking in this pigment, are as opposed to one another, and different from each other as cats and dogs, or birds and monkeys. Today, race-ism is preached from every available media outlet, flooding the hearts and minds of our youth with a false idea, one that's fueled by self hatred, and insecurity. Much like all faiths, the racists put on smiling faces, and tout the good causes of social justice, and equality, in a disguised attempt to dominate the world, and form it to their own perceptions. Race-ism is a meme, the offspring of the 'tree of knowledge', also known as men, or males. There is no "coexist" in the world of memes. They, the memes, although delusional, consider themselves vitally important, motivated by the most basic of instincts and desires, the desire to "be fruitful and multiply". There are many memes that humans have been trodden under. The most famous is the one in the book of Genesis. Adam and Eve's invention of the word 'naked', resulted in the faith that our entire civilized world is but a product of. The faith that one should be "ashamed" of one's self, just for simply existing. In other words, the faith in 'good enough', and not 'good enough'. The fruits of which, continue to curse every fiber of our existence. We have become so embarrassingly desperate in our need to conquer our faith, that churches have evolved into universities, where, for a price, professors preach divine instruction in the difficult path of attaining that most longed for goal, 'good enough'. Knowing that memes are so dangerous, and that they desire our worship, our belief, the taste of our blood, as well as our undivided attention, this is why I'm a member of the only denomination of race-ism that preaches the gospel. The church of One Race. The human race.

There are five types of microorganisms residing within you. They include bacteria, yeasts, parasites, viruses, and archaea.

We’ve made health too complicated with our extensive lists of foods to avoid, complex percentages of fats-to-protein-to-carb ratios, elimination diets, calorie counting, even weighing our food—and despite all these rules, we’re not getting any better. It just doesn’t need to be this complicated. Diversity of plants. That’s it. That’s all you have to remember. Done. No more annoying food lists. If you follow this one rule, it will lead you to better health. And it will always be the truth no matter what happens: No matter what changes on this planet or in our lifestyles, this core tenet of better health will stay the same.

Sisi Tex World says there are two types of textile fibers – natural and synthetic. The natural fibers come from nature, like cotton and flax or from animals, like silk and wool. Synthetic fibers are, well, made from synthetic fibers. There’s also something that is often referred to as semi-synthetic which are made from natural materials like cellulose from trees but the fibers are made artificially. The most common synthetic fibers are made from fossil fuels, and the most common material is known as polyester.

In a randomized controlled trial, study subjects who substituted whole grains for refined grains saw growth of SCFA-producing bacteria Lachnospira, increased SCFA levels, and a decrease in pro-inflammatory Enterobacteriaceae. They also noted improvement in the immune system and no effect on gut inflammation.

According to the U.S. Department of Agriculture, the average American gets just 11 percent of their calories from whole grains, beans, fruits, vegetables, seeds, and nuts. That’s