Probiotic Quotes

We ingest probiotics because we don’t eat enough “dirt” anymore.

Even before I had fully discovered the concepts of astrology, homeopathy, organised religion and probiotic yoghurts I was able to work out that what humans may have lacked in physical attractiveness, they made up for in gullibility.

Probiotics and Prebiotics If you’re suffering from gut-induced depression, how do you reset your gut microbiome to steer you back to a healthy mental state? The key is to increase probiotics and prebiotics in your diet. Probiotics are live bacteria that convey health benefits when eaten. Probiotic-rich foods contain beneficial bacteria that help your body

Further studies on humans have shown that certain probiotic treatments can reduce symptoms of depression, anxiety, and the occurrence of negative thoughts (Mohajeri et al. [2018] and Valles-Colomer et al. [2019]). However, a multibillion-dollar probiotics industry hovers around the field of neuromicrobiology, and a number of researchers have pointed out the tendency to overhype findings. Gut communities are complex, and manipulating them is a challenge.

antibiotic: (n.) drug that requires immediate administration of probiotics.

However, a recent small study found probiotics after antibiotics actually delayed repopulation of good bacteria in the gastrointestinal tract.

An interest in the connection between the gut and the brain has led to some fascinating research on probiotics, which have been shown to reduce mania and some of the more robust symptoms of schizophrenia.

The New York Attorney General commissioned an investigation in 2015 that revealed only 21 percent of the dietary supplements tested (not probiotics, but regulated the same way) contained the ingredients that were on the label.

imported this probiotic, which is called LKM512, from Japan, and now I have friendly bacteria in my gut producing plenty of spermidine for me. No more bad-tasting spermidine to swallow, and there’s a good chance I’ll live longer as a result!

Fermented foods contain natural probiotics, or healthy bacteria, that can take your health to the next level. Nearly every culture has a version of a fermented food: yogurt, kefir, miso, and fermented vegetables, including sauerkraut, pickles, and kimchi.

Eating in our time has gotten complicated — needlessly so, in my opinion. I will get to the “needlessly” part in a moment, but consider first the complexity that now attends this most basic of creaturely activities. Most of us have come to rely on experts of one kind or another to tell us how to eat — doctors and diet books, media accounts of the latest findings in nutritional science, government advisories and food pyramids, the proliferating health claims on food packages. We may not always heed these experts’ advice, but their voices are in our heads every time we order from a menu or wheel down the aisle in the supermarket. Also in our heads today resides an astonishing amount of biochemistry. How odd is it that everybody now has at least a passing acquaintance with words like “antioxidant,” “saturated fat,” “omega-3 fatty acids,” “carbohydrates,” “polyphenols,” “folic acid,” “gluten,” and “probiotics”? It’s gotten to the point where we don’t see foods anymore but instead look right through them to the nutrients (good and bad) they contain, and of course to the calories — all these invisible qualities in our food that, properly understood, supposedly hold the secret to eating well.

Almost all our health concerns can be traced back to our belly. Ensure a healthy gut and the rest will take care of itself.

Top five tips to support your immune system Eat fermented foods, which contain helpful probiotics. Eat foods rich in a variety of prebiotic fibres, such as leeks, onions, artichokes, cabbages. Eat foods rich in polyphenols, such as colourful blueberries, beetroot, blood oranges, and nuts and seeds. Eat foods that dampen any inflammation after meals such as green leafy vegetables. Reduce consumption of meat and non-fermented dairy to occasional meals.

Yogurt with active cultures is one of the best sources of probiotics; just avoid fruited yogurts high in added sugars. Other probiotic-rich foods include tempeh, miso, and natto (fermented soybean products); sauerkraut; kefir (soured yogurt); kimchi (Korean pickle); kombucha (a fermented tea drink); buttermilk; and select cheeses such as cheddar, mozzarella, and Gouda. Examples of prebiotic-rich foods include beans and other legumes, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks.

Eat and heal your metabolism. Let your body gain weight. Eat carbs. Sleep a lot. Do your lie-down. Say no to things you hate doing. Say yes to things that sound fun. Take personal days. See friends. Eat probiotics or fermented food. Take a supplement to support your adrenals and stress hormones. Breathe deeply. Stretch. Find ways to laugh. Watch or read something life-affirming or heartwarming. When you have energy, move your body in ways you like. Go to your weight-neutral doctor. Get a massage or acupuncture. Go to a therapist you trust. Try new foods. Get out in nature. Get in the sunshine. Put plants in your house.

Swaddling has been shown to reduce crying and improve sleep. It is important to swaddle in a way that allows the baby to move its legs and hips. Colic is defined as excessive crying. It is self-limiting, meaning it will stop eventually. Changing formula or maternal diet, treatment with a probiotic, or both have shown some positive impacts. Collecting data on your baby is fun! But not necessary or especially useful. Exposing your infant to germs early on risks their getting sick, and the interventions for a feverish infant are aggressive and typically include a spinal tap. Limiting germ exposure may be a good idea, even if just to avoid these interventions.

formulas as easy as possible, I’ve simplified my recommendation to just five core probiotic species that are widely available: Lactobacillus plantarum, Lactobacillus acidophilus, Lactobacillus brevis, Bifidobacterium lactis, and Bifidobacterium longum. Different strains provide different benefits, but these are the ones that will, as we’ve been discussing since the beginning of the book, best support brain health in these ways: • Fortifying the intestinal lining and reducing gut permeability • Reducing LPS, the inflammatory molecule that can be dangerous if it reaches the bloodstream • Increasing BDNF, the brain’s growth hormone • Sustaining an overall balance to crowd out any

the time of writing, there is only one other probiotic bacteria species that is as well researched as the two mentioned above: E. coli Nissle 1917. This strain of E. coli was first isolated from the faeces of a soldier returning from the Balkan War. All the soldier’s comrades had suffered severe diarrhoea in the Balkans, but he had not. Since then, many studies have been carried out to show that this bacterium can help with diarrhoea, gastrointestinal disease, and a weakened immune system. Although the soldier died many years ago, scientists continue to breed his talented E. coli in medical laboratories and package it up for sale in pharmacies so it can work its wonders in other people’s guts.

Daily Fertility Protocol GI cleanse formula on days 1–10: Take 1 to 3 a day to cleanse the candida. Probiotic defense formula on days 11–15: Take 1 capsule, three times a day to feed your body the good bacteria and support your immune system. Detoxification complex: 2 a day to help nourish and detox body filters, liver, kidney, spleen. Detoxification gel caps: 2 a day to help open up the liver ducts so it doesn’t become clogged with the cleansing you are about to do. Lemon essential oil in all your water to assist liver in its work. Basic vitality supplements: Take as directed to nourish your body with the perfect amount of vitamins, minerals, antioxidants, and omega 3s it needs. Women’s estrogen complex: 1 a day to help eliminate bad estrogens in your body. Bone complex: 4 a day for bone and hormone support. Grapefruit essential oil: 10 to 15 drops under tongue or in veggie capsule once a day to help balance progesterone. You can split this up into a dose in the morning and another in the evening. Women’s monthly blend: Apply to low abdomen, wrists, and back of neck to help balance hormones and mood swings. Avoid sugar, grains, dairy, fruit juice, and caffeine. Follow this protocol until pregnant, then discontinue GI cleansing complex and continue everything else.

Foods to Embrace: Probiotics: Yogurt with active cultures, tempeh, miso, natto, sauerkraut, kefir, kimchi, kombucha, buttermilk, and certain cheeses. Prebiotics: Beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks. Low-GI carbohydrates: Brown rice, quinoa, steel-cut oatmeal, and chia seeds. Medium-GI foods, in moderation: Honey, orange juice, and whole-grain bread. Healthy fats: Monounsaturated fats like olive oil, nuts, nut butters, and avocados. Omega-3 fatty acids: Fish, especially fatty fish like salmon, mackerel, tuna, herring, and sardines. Vitamins B9, B12, B1, B6, A, and C. Minerals and micronutrients: Iron, magnesium, potassium, zinc, and selenium. Spices: Saffron and turmeric. Herbs: Oregano, lavender, passionflower, and chamomile. Foods to Avoid: Sugar: Baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. High-GI carbs: White bread, white rice, potatoes, pasta, and anything else made from refined flour. Artificial sweeteners: Aspartame is particularly harmful, but also saccharin, sucralose, and stevia in moderation and with caution. Fried foods: French fries, fried chicken, fried seafood, or anything else deep-fried in oil. Bad fats: Trans fats such as margarine, shortening, and hydrogenated oils are to be avoided totally; omega-6 fats such as vegetable, corn, sunflower, and safflower oil should only be consumed in moderation. Nitrates: An additive used in bacon, salami, sausage, and other cured meats.

Summary: Wheat Belly Detox Supplements Look for the supplements we use in the Wheat Belly 10-Day Grain Detox in health food stores. Because of regional variation in brands, the reputable brands that are available to you may differ from the ones I list below. Where national brands are widely distributed, I will specify a few quality representative ones. High-potency probiotic supplement: 30 billion to 50 billion CFUs per day for 6 to 8 weeks. My favorite brands include Garden of Life, Renew Life, and VSL#3, all of which contain a long list of preferred bacterial species, as well as high CFU counts. Vitamin D: 4,000 to 8,000 IUs per day to start for adults, as gelcaps or drops; long-term dose adjusted to achieve a 25-hydroxy vitamin D blood level of 60 to 70 ng/mL. Excellent vitamin D preparations are widely available in many brands and surprisingly low in cost. Look for oil-based gelcaps (that look like little fish oil capsules) or liquid drops, but not tablets. Even the big-box stores like Costco and Sam’s Club have excellent preparations. Magnesium: Preferably magnesium malate, 1,200 mg two or three times per day, or magnesium glycinate, 400 mg two or three times per day; or magnesium citrate, 400 mg two or three times per day. (If elemental magnesium—i.e., magnesium without the weight of malate, glycinate, or citrate—is specified on your supplement, aim for around 400 mg magnesium per day.) Source Naturals, NOW, and KAL are excellent brands. Fish oil: 3,000 to 3,600 mg per day of EPA and DHA, divided into two doses. Among my preferred brands are Nordic Naturals, Ascenta Nutra-Sea, and Carlson. Iodine: 500 to 1,000 mcg per day as potassium iodide drops or kelp tablets. Like vitamin D, there are many excellent preparations available at low cost. Iron: Look for supplements in the ferrous form and take only if low ferritin levels or iron deficiency anemia is identified; the dose depends on the severity of anemia and the form chosen. Sundown Naturals, Feosol, and Pure Encapsulations are among preferred brands. Zinc: 10 to 15 mg per day of (elemental) zinc as gluconate, sulfate, or acetate. Twinlab, Thorne, and NOW provide great choices.

the array of conditions for which probiotic therapy has been found to have some documented and quantifiable measure of success is quite staggering. Probiotics have been most definitively linked to treating and preventing diseases of the digestive tract, such as diarrhea (including that caused by antibiotics, rotavirus, and HIV34), inflammatory bowel disease35, irritable bowel syndrome36, constipation37, and even colon cancer.38 They have shown efficacy in treating vaginal infections.39 Probiotics have been found to reduce incidence and duration of common colds40 and upper respiratory symptoms41 and to reduce absences from work.42 They have been shown to improve outcomes and prevent infections

bananas contain prebiotics which help to feed the probiotics (good bacteria) within the gut, supporting proper digestion and all-important gut health.

•   L-glutamine, 1,000 mg, one to three tablets three times a day to help heal digestive complaints. (Avoid if you have a bipolar disorder.) •   A probiotic, 10 billion CFU to 25 billion CFU several times a day, before meals, for a total of 20 billion CFU to 75 billion CFU per day. The more digestive complaints you have, the more probiotic you should take. Even if you don’t need the other supplements, I strongly urge you to take daily doses of a probiotic. By age two, we have established for life our intestinal flora—the bacteria we need to help digest our food and absorb nutrients. If our early years were stressed or undernourished, we probably need to supplement later in life. Since two-thirds of our serotonin—our natural “feel-good” antidepressant—is produced in the gut, any issue with digestion can lead to depression and also further stress our adrenals.

It’s no mystery where autoimmune problems originate. Scientists keep “looking for the cure,” but it’s simple. Forever Health doctors understand that the cure is not more pharmaceutical drugs; the cure comes from diet and a balanced ecosystem free of toxicity. That’s why probiotics are so essential. Without supplementation of probiotics you can expect to live with and create a chronically unhealthy condition in your GI tract and brain. Without a healthy GI tract…YOU are not healthy.

Lactobacillus helveticus can decrease anxiety in mice,10 and Lactobacillus reuteri can reduce the likelihood that mice will develop infections when they’re stressed.11 Lactobacillus rhamnosus GG has been reported to reduce obsessive-compulsive behaviors, such as marble burying, in mice,12 and as we mentioned in the section on autism, probiotic strains of Bacteroides fragilis can rescue mice from some autistic-like traits, including cognitive deficits and repetitive behavior.

commercially available probiotics VSL#3 and LCR35 for irritable bowel syndrome14,15 and Bifidobacterium infantis natren for early-life celiac disease.

If you have trouble falling asleep, take the following one hour before bed: Magnesium is a natural muscle relaxant. Try 800 mg of magnesium glycinate one hour before bed to help you calm down. Do not buy magnesium oxide; it is not absorbed well and will cause diarrhea. One capsule of bifidobacteria (probiotic). Bifido increases serotonin, which in turn increases melatonin production.

Genetically modified or transgenic mice expressing defective T cells develop a mouse version of MS that begins with paralysis of the tail. The mice avoid this fate if they are treated to a gnotobiotic life, but develop paralysis if they are transferred to cages in which mice with normal guts had been housed and had defecated. Formation of a normal gut microbiota leads to nerve damage. The immune system of the germ-free mice is defective, but, in this case, the faulty defenses do not stimulate disease as long as bacteria are excluded. Another interesting observation is that the severity of the autoimmune response is responsive to the types of bacteria that colonize the gnotobiotic gut. This raises the possibility of treating inflammatory and autoimmune diseases by changing a patient’s diet or through probiotics. We

What do your friendly flora eat? Fiber and a certain type of starch concentrated in beans. These substances are called prebiotics. Probiotics are the good bacteria themselves, whereas prebiotics are what your good bacteria eat. So the best way to keep your good bacteria happy and well fed is to eat lots of whole plant foods.

When you eat fresh produce, you can get both pre- and probiotics into your gut. Fruits and veggies are covered with millions of lactic acid bacteria, some of which are the same types used in probiotic supplements. When you make sauerkraut, for example, you don’t need to add a starter culture, because the bacteria are already naturally present on cabbage leaves. Including raw fruits and vegetables in your daily diet may therefore offer the best of both worlds.

Even normal gut bacteria can provide the stimulus to produce autoantibodies if they leak out of the gut. A recent research paper showed that proteins in the probiotic strains of bifidobacteria and lactobacilli (which typically inhabit everyone’s gut) have an incredible similarity to amino acid sequences within two important proteins for thyroid function—thyroid peroxidase and thyroglobulin. In fact, the study definitively showed that antibodies against these thyroid proteins could also bind to probiotic strains: these antibodies are clinical features of autoimmune thyroid diseases.

To get the most bang for your buck, drink your kefir right before bed, so the probiotics can settle in and have a colonization party. Less really is more. Yes, I have overdone it, and spent more time in the company of our porcelain friend than I care to remember.

alpha-lipoic acid 600 mg daily coconut oil 1 teaspoon daily, taken straight or used in cooking DHA 1,000 mg daily (Note: It’s okay to buy DHA that comes in combination with EPA; opt for a fish oil supplement or choose DHA derived from marine algae.) probiotics 1 capsule taken on an empty stomach up to three times daily; look for a probiotic that contains at least ten billion active cultures from at least ten different strains, including Lactobacillus acidophilus and bifidobacterium resveratrol 100 mg twice daily turmeric 350 mg twice daily vitamin D3 5,000 IU daily

Probiotic and prebiotic drinks such as Goodgut and kefir are great choices

Because miso may contain probiotic bacteria,19 it’s probably best not to actually cook the miso, lest the good bugs be wiped out. When I prepare it, I boil dried mushrooms, a pinch of arame seaweed, a few sun-dried tomatoes, and greens in a pot and ladle off about a quarter cup of hot broth into a large bowl, add the miso, and mash it with a fork until only a thin paste remains. I then pour the rest of the soup into the bowl and stir to combine it with the miso. And, because I’m a bit of a hot-sauce freak, I add some Sriracha for a little kick. My new favorite addition is freshly toasted sesame seeds. I pour out a layer of raw, hulled sesame seeds, put them in the toaster oven until they just start to turn golden, and then throw them sizzling into the soup. Makes the whole kitchen smell heavenly.

As you reintroduce foods, take note how they affect you. I found that dairy and bread were back on the menu. Your experience may vary. If some foods still give you trouble, look into a probiotic that targets that specific intolerance. Probiotics with a minimum 50 Billion Colony Forming Units (CFU) and that are Enteric Coated, are best

□ Continue the high fiber diet (prebiotic) and fermented foods (probiotic) to maintain a robust microbiome balance – Now that you have recovered, it is important to ensure you stay that way. While ok to reduce the quantity, keeping these items in your diet on a regular basis is important to further build and maintain healthy digestive balance.

I chugged a recovery “Endurance Elixir” that I’d brought—a concoction conceived specifically for me by my friend Compton Rom, a PhD in microbiology who had been using me as a guinea pig to test out various nutritional formulae for his wellness start-up Ascended Health. An entirely plant-based formula loaded with high-caliber nutrients sourced from the four corners of the globe—fermented greens, adaptogens, probiotics, Cordyceps mushroom extracts, marine phytoplankton, and exotic antioxidants, like nattokinase, resveratrol, and quercetin—it’s the furthest thing from flavorful (to say the least) but always revives me like nature’s Red Bull.

Prebiotics are essentially food for helpful bacteria, certain types of fiber that we cannot digest but the good bacteria in our guts can. For probiotics to be effective, it is helpful for them to have prebiotic foods available in the gut to digest. Probiotics break down prebiotics to form short-chain fatty acids that help reduce gut inflammation, block the growth of cancerous cells, and help the growth of healthy cells.

WELCOME TO “MATRU PROBIOTICS CULTURES”, A FAMILY BASED BUSINESS. Fermentation of Kefir is our family passion, we are the producers of Real Kefir made from organic Kefir Grains. In 2016 our family tasted kefir for the first time and witnessed real health benefits. It was the beginning of our journey and adventure that changed our life and led us to grow and nourish Kefir. Since 2016 we have been producing kefir made from fresh organic cow’s milk from nearby grass fed farm and organic kefir grains. We specialise in culturing and preparing the grains with great love using organic milk in our kitchen with best hygenie condition. Making kefir is great art, needs patience, hygiene atmosphere and more than that, we need full dedication to get best results. We give our 100% assurance on the quality of our Kefir grains to give you best culturing results. Happy Live Cultures

Supplements may hinder autophagy. When fasting for metabolic reasons (meaning insulin resistance–related conditions such as type 2 diabetes, obesity, PCOS, and nonalcoholic fatty liver disease), the effectiveness of supplements is questionable. Most vitamins are fat soluble, but if you’re not taking in fat they won’t be as effective. Probiotics are fine to continue taking while fasting.

Some probiotics would make me chronically fatigued.

So think about eating plenty of red foods to support healthy Akkermansia (sorry girls, I’m not talking about red wine here): cherries, raspberries, strawberries, pomegranate seeds, red grapes, red apples, and red peppers. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, kale, and artichokes contain compounds that help detoxify estrogen. Prebiotics and probiotic-rich foods are bacterial darlings. Gut bacteria love to munch on prebiotic foods like garlic, onion, asparagus, and bananas. Probiotic foods such as kefir, kombucha, kimchi, sauerkraut, and other fermented foods bring beneficial bacterial strains, like lactobacillus, to the gut.

Glutamine is the preferred fuel source for the cells of the small intestines and has shown to be helpful in improving the regeneration and repair of the intestinal lining. It has shown to increase the number of cells in the small intestine, the number of villi on those cells, and the height of the villi. Glutamine reduces permeability of the lining which may accompany “leaky gut” patterns that may lead to inflammation and the development of delayed food intolerances.9 10 11 Lactobacilli Acidophilus has long been noted for the role it plays as a probiotic organism to maintain healthy gastrointestinal environment. These healthy organisms, part of the normal gastrointestinal microflora, have been shown to inhibit growth and attachment of adverse non-beneficial bacteria and pathogens. L acidophilus produces metabolic byproducts known as bacteriocins that inhibit and antagonize unhealthy bacteria.12 13 14 Jeurusalem

COMPOUNDS THAT STIMULATE TH-1143 144 (These dampen a TH-2 dominance and will worsen the autoimmune condition of a TH-1 dominant person): Astragalus145 Echinacea146 Beta-glucan mushroom147 Maitake mushroom148 Glycyrrhiza (from licorice)149 Melissa Officinalis (lemon balm)150 COMPOUNDS THAT STIMULATE TH-2151 (These dampen a TH-1 dominance and will worsen the autoimmune condition of a TH-2 dominant person): Caffeine152 Green tea extract153 Grape seed extract154 Pine bark extract155 White willow bark156 Lycopene157 Resveratrol158 Pycnogenol159 COMPOUNDS THAT MODULATE BOTH TH-1 and TH-2160 Probiotics161 162 163 164 Vitamin A165 166 Vitamin E167 168 Colostrum169 170 171 172 173 COMPOUNDS THAT DAMPEN IL-1 ACTIVATING TH-1 or TH-2:174 Boswellia175 176 177 178 Pancreatic enzymes Turmeric/Curcumin179 180 181

Reinoculate At this stage, I also recommend ample probiotics to inoculate the gut and replace an overabundance of bad bacteria with beneficial bacteria. I see many GI lab panels come back showing bacterial infection in the digestive tract. A good probiotic program is an important part of restoring balance, clearing out bad bacteria, and establishing healthy levels of the healthy bacteria necessary to convert T4 to T3. Nutritional compounds for the “Reinoculate” phase include: • A good source of beneficial bacteria, such as lactobacillus and bifidobacterium.

probiotics?

A good multivitamin and mineral, vitamin D3, omega-3 fats, magnesium, and support for methylation (special forms of folate, B6 and B12, and other methylation nutrients) are essential for everyone. And given our gut-busting life, a good probiotic is also important.

Also, some of the supplements on this list are beneficial beyond simply treating anxiety or depression. Fish oil is excellent for inflammation throughout the body for example. Probiotics can be very useful for digestive symptoms, skin conditions, ADHD, etc. (as we’ve discussed gut health is intimately linked with overall health of the body). Ashwagandha is anti-inflammatory and helps with stress and energy. Passionflower has been shown to improve sleep quality, and so on…

HYMAN’S GUT-HEALING SHAKE 1 scoop ImmunoG PRP by NuMedica or SBI Protect (dairy-free) by Orthomolecular Products (bovine immunoglobulins aka colostrum) 1 scoop acacia fiber (a prebiotic) 1 tablespoon pomegranate concentrate (I use Lakewood organic) 1 tablespoon cranberry concentrate (I use Lakewood organic) 1 teaspoon matcha green tea powder (I use Navitas) 1 stick ProbioMax 350 DF by Xymogen (or your favorite high-potency probiotic) 1 scoop collagen powder Blend or mix everything with a cup of water and drink.

Vitamin B7 is produced by probiotic gastrointestinal bacteria.

Live culture yogurt may speed up recovery from COVID-19.

As for probiotics—you probably know you can get them in yogurt, kefir, kimchee, sauerkraut, and other fermented foods.

Feed your body prebiotics (garlic, onions, leeks, asparagus) and probiotics (fermented foods) every day. Sleep, hydrate, meditate, use antibiotics only when you absolutely need them, and don’t take stomach medications like Nexium for long periods. In other words, many of the lifestyle habits that are good for general wellness are also key for gut health and immunity as you age.

Several recent studies have found that the use of probiotics has reduced distressing social and behavioral issues in children with more severe forms of autism spectrum disorder.

They do this already: if emulsifiers damage the microbiome, let’s add some probiotics. If the food’s too soft, add more gum. If it’s too dense in energy, add artificial sweeteners. Their solution to ultraprocessing is hyper-processing, also known as reformulation.

Eat fermented foods regularly to introduce probiotics into your diet, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and naturally-fermented “pickled” vegetables. Ensure fermented vegetables are raw or unpasteurized (and from a reputable source); cooked or pasteurized products no longer contain live cultures. ●      Eat foods rich in prebiotic fiber, which serves as food for the probiotics in your gut, such as vegetables (especially locally-grown cruciferous vegetables like cabbage, kale, and Brussels sprouts), fruit (especially berries and slightly under-ripe bananas), nuts, seeds (especially chia seeds), and legumes.[240] ●      Include bone broth and slow-cooked meat in your diet regularly. The gelatin these foods contain helps maintain a healthy gut lining and thus improves your resilience to foodborne pathogens.

Without a change in diet to change the gut ecosystem, probiotics don’t take root, so you’d have to keep taking them forever.

Thirty-Nine Ways to Lower Your Cortisol 1 Meditate. 2 Do yoga. 3 Stretch. 4 Practice tai chi. 5 Take a Pilates class. 6 Go for a labyrinth walk. 7 Get a massage. 8 Garden (lightly). 9 Dance to soothing, positive music. 10 Take up a hobby that is quiet and rewarding. 11 Color for pleasure. 12 Spend five minutes focusing on your breathing. 13 Follow a consistent sleep schedule. 14 Listen to relaxing music. 15 Spend time laughing and having fun with someone. (No food or drink involved.) 16 Interact with a pet. (It also lowers their cortisol level.) 17 Learn to recognize stressful thinking and begin to: Train yourself to be aware of your thoughts, breathing, heart rate, and other signs of tension to recognize stress when it begins. Focus on being aware of your mental and physical states, so that you can become an objective observer of your stressful thoughts instead of a victim of them. Recognize stressful thoughts so that you can formulate a conscious and deliberate reaction to them. A study of forty-three women in a mindfulness-based program showed that the ability to describe and articulate stress was linked to a lower cortisol response.28 18 Develop faith and participate in prayer. 19 Perform acts of kindness. 20 Forgive someone. Even (or especially?) yourself. 21 Practice mindfulness, especially when you eat. 22 Drink black and green tea. 23 Eat probiotic and prebiotic foods. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. (Be sure they are sugar-free!) 24 Take fish or krill oil. 25 Make a gratitude list. 26 Take magnesium. 27 Try ashwagandha, an Asian herbal supplement used in traditional medicine to treat anxiety and help people adapt to stress. 28 Get bright sunlight or exposure to a lightbox within an hour of waking up (great for fighting seasonal affective disorder as well). 29 Avoid blue light at night by wearing orange or amber glasses if using electronics after dark. (Some sunglasses work.) Use lamps with orange bulbs (such as salt lamps) in each room, instead of turning on bright overhead lights, after dark. 30 Maintain healthy relationships. 31 Let go of guilt. 32 Drink water! Stay hydrated! Dehydration increases cortisol. 33 Try emotional freedom technique, a tapping strategy meant to reduce stress and activate the parasympathetic nervous system (our rest-and-digest system). 34 Have an acupuncture treatment. 35 Go forest bathing (shinrin-yoku): visit a forest and breathe its air. 36 Listen to binaural beats. 37 Use a grounding mat, or go out into the garden barefoot. 38 Sit in a rocking chair; the soothing motion is similar to the movement in utero. 39 To make your cortisol fluctuate (which is what you want it to do), end your shower or bath with a minute (or three) under cold water.

My Good Gut is an informative online platform focusing on digestive health. It offers insights into improving gut health through diet and lifestyle changes, including supplements like probiotics. We help improved gastrointestinal conditions like IBS and common symptoms associated with poor gut health including constipation, diarrhea, gas, bloating, and heartburn. The website focuses on gut health for overall wellness, providing a mix of articles and expert opinions to keep your gut happy.

To increase the health of your microbiome, eat prebiotic foods filled with fiber, such as apples, beans, onions, and root vegetables; as well as consuming probiotics in food or supplement forms. Probiotic foods include kombucha, kimchi, pickled fruits and vegetables, and sauerkraut. Probiotic supplements can also help. Prebiotic and probiotic foods feed the good bacteria in your GI tract.

Natural Ways to Help Depression Depression is not one illness. Like anxiety, the pandemic spawned a whole new level of people being diagnosed with depression and placed on antidepressant medication, without ever getting a proper evaluation or trying simple fixes. Here are nine common things I do for patients before prescribing antidepressant medication. 1. Check for and (if necessary) correct thyroid hormone abnormalities. 2. Work with a nutritionally informed physician to optimize your folate, vitamin B12, vitamin D, homocysteine, and omega-3 fatty acids. I’m convinced that without doing these nutritional fixes, patients are less likely to respond to the medications. 3. Try an elimination diet for three weeks. 4. Add colorful fruits and vegetables into your diet. 5. Eliminate the ANTs (automatic negative thoughts). See days 22, 116–117. 6. Exercise—walk like you are late for 45 minutes four times a week. This has been found to be as effective as antidepressant medication.[1] 7. Add one of the following supplements to your daily routine: Saffron 30 mg/day; curcumin, not as turmeric root but as Longvida, which is much more efficiently absorbed; zinc as citrate or glycinate 30 mg (tolerable upper level is 40 mg/day for adults, 34 mg/day for adolescents, less for younger kids); or magnesium glycinate, citrate, or malate, 100–500 mg with 30 mg of vitamin B6. 8. Consume probiotics daily. 9. Try morning bright light therapy with a therapeutic lamp of 10,000 lux for 20–30 minutes. If someone comes to me with depression, I order screening labs, teach them not to believe every negative thought they have, give them basic supplements (saffron, zinc, curcumins, and omega-3s), and encourage them to exercise. Many people never need medication if they follow through with the program. If the above interventions are ineffective, I’ll try other nutraceuticals or medications targeted to their specific type of depression (take the test at brainhealthassessment.com).

My general recommendations when you feel a cold coming on are to cut out the sugar, increase the raw greens, take probiotics and vitamin C, get your spine adjusted, remove all toxic food from

For probiotics from dietary supplements, try VSL#3, which contain eight active cultures, including Lactobacillus and Bifidobacterium species, or Culturelle, which contains Lactobacillus rhamnosus GG.

In one study, investigators observed a decrease in anxiety-like behavior when they fed the probiotic

Recommended Protocol for Reducing Inflammation I recommend the following supplementation for my patients with elevated biomarkers of inflammation and oxidative stress: vitamin C (500 to 1,000 mg/day); vitamin E (200 to 400 IU/day of mixed tocopherols); vitamin K (K1 and K2 MK-4 and MK-7 450 mcg to 5 mg/day); alpha-lipoic acid (300 to 600mg/day—not recommended for people withgastroesophageal reflux disease (GERD)); coenzyme Q10 (100 mg/day); milk thistle (400 mg/day); N-acetyl cysteine (500 to 1,000 mg, three times a day); taurine (1 to 3 g/day); fish oil (2 to 3 g/day); berberine (500 mg/day, or 1,000 mg/day short-term for those with intestinal dysbiosis, a condition of microbial imbalances); rho-iso-alpha acids (500 mg/day); probiotics (3 to 20 billion/day); and DHEA (25 mg/day), when indicated.

Give people a strain of probiotic Bifidobacteria, and you can increase spermidine levels in their stool.

Gut flora is the god of the yogurt type. A reef of fantastic organisms, which sway and dance, gyrate for their probiotic offerings.

Cabbage can be fermented into sauerkraut and kimchi. The bacterial enzymes in kraut release vitamins C, B, and K as well as other nutrients, making it more nutritious than the original cabbage, with a probiotic kick to boot. A single cup of sauerkraut can contain 10 million CFUs of Lacto and another species, Leuconostoc—enough to qualify sauerkraut as a true probiotic.67

At the time, BD was creeping fast across the Sierra Nevada, covering around 700 metres a year. By charting its advances, Vredenburg predicted that it would next hit Dusy Basin, a site some 11,000 feet above sea level, where thousands of yellow-legged frogs remained oblivious to the encroaching doom. It was the perfect place to put J-liv's powers to the test. In 2010, Vredenburg and his team hiked to Dusy Basin and grabbed every frog they could find. They found J-liv on the skin of one individual, and grew it into rich, thriving cultures. They then baptised some of the other captured individuals in this bacterial broth. The rest, they left in containers that just had pond water. After a few hours, they released all the frogs to fate and fungus. "The results were phenomenal," says Vredenburg. As predicted, Bd arrived that summer. The fungus took its usual toll on the frogs that had just been soaked in pond water-dozens of spores became thousands of spores, and each frog became an ex-frog. But in the animals that were dunked in J-liv, the fatal accumulation of spores not only plateaued early, it often reversed. A year later, around 39 percent of them were still alive, while their peers were all dead. The trial had worked. The team had successfully protected a wild population of vulnerable frogs with a microbe. And they had established J-liv as a probiotic: a term that is most commonly linked to yoghurts and supplements, but really applies to any microbe that can be applied to a host to improve its health.

Harach, T et al., Reduction of Abeta amyloid pathology in APPPS1 transgenic mice in the absence of gut microbiota. Scientific Reports, 2017; 7: 41802 DOI: 10.1038/

The procedure works along the same principles as a probiotic, but rather than adding just one strain of bacteria, or even 17, it adds all of them. It's an ecosystem transplant-an attempt to fix a faltering community by completely replacing it, like returfing a lawn that's overrun by dandelions. Khoruts showed this process at work by collecting stool samples from Rebecca before and after her transplant. Beforehand, her gut was a mess. The C-diff infection had completely restructured her microbiome, creating a community that "looked like something that doesn't exist in nature-a different galaxy", says Khoruts. Afterwards, her microbiome was indistinguishable from her husband's. His microbes had stormed into her dysbiotic gut and reset it. It was almost as if Khoruts had done an organ transplant, throwing out his patient's diseased and damaged gut microbiome and replacing it with the donor's shiny new one. This makes the microbiome the only organ that can be replaced without surgery.

Fermented Foods This is by far the best route to attain optimal digestive health. Healthy choices include fermented vegetables, such as kimchi and sauerkraut, as well as grass-fed organic milk, such as kefir. One tablespoon of this will actually contain more healthy probiotics than a full bottle of most high-quality probiotic supplements, making it cost effective as well. On average, most probiotic supplements contain no more than 10 billion colony-forming units, where one serving of fermented vegetables can contain 10 trillion colony-forming units of bacteria. Fermented foods also give you more of a variety of beneficial microbes.   Probiotic Supplement I am personally not a fan of many supplements as I believe most nutrients need to come from food; however, a probiotic supplement is an exception. They should be taken if you do not consume fermented foods on a daily basis.

Patterson died in 2014 but Mazmanian is now carrying on his friend's work. His long-term goal is to develop a bacterium that people can swallow to control some of the more difficult symptoms of autism. That might be B-frag: it certainly worked well in the mice, and happens to be the most heavily depleted microbe in the guts of people with autism. Parents with autistic children, who read about his work, regularly email him about where to get the bacterium. Many such parents are already giving probiotics to their kids to help with their gut problems, and some claim to have seen improvements in behaviour. Mazmannia now wants hard clinical evidence to accompany these anecdotes. He is optimisitic.

Probiotics—These help maintain healthy intestinal flora and healthy estrogen levels. Make sure you get human-strain probiotics that have live cultures. Consider taking 10–60 billion units per day. Plant Phytoestrogens—These plant-based compounds have healthy estrogen-like activity and have been found helpful for a variety of conditions, including menopausal symptoms, PMS, and endometriosis. Phytoestrogens can be found in soy, kudzu, red clover, and pomegranate. Resveratrol is a bioflavonoid antioxidant that occurs naturally in grapes and red wine and has been reported to inhibit breast cancer cell growth in laboratory studies. Black cohosh—This herb has been used for centuries by Native Americans for hormonal balance in women.

Probiotics are one of the best supplements you can take to avoid an intestinal imbalance. They strengthen the intestinal walls and manufacture vital nutrients. They also help the body to use nutrients and fight harmful microbes in the GI tract. Your body actually contains about ten times as many probiotic bacteria cells as it does human cells! You simply couldn't survive without these little creatures. Probiotics protect us from a number of health problems, including food allergies and skin problems. Probiotics also play a key role in the female reproductive system. Like the GI tract, the vagina contains and relies on a delicate ecosystem for optimal health. The Lactobacillus strains that populate the walls of the vagina make the environment too acidic for most intruders, thus protecting the vagina and the womb from infection. Just like the GI tract, however, this ecosystem can easily become disrupted by the exact same causes: antibiotics and stress. Spermicides and birth control pills can also cause an imbalance. Imbalances can usually be remedied with therapeutic doses of Lactobacillus acidophilus. When you buy probiotic supplements, it's important to know which strains of probiotic bacteria are in the supplement. Each strain and substrain offers its own unique benefits. The Lactobacillus and Bifidobacterium strains are found naturally in the human GI tract and offer countless health benefits. They're the most prevalent strains you'll find in supplements. Lactobacillus GG, sold as Culturelle, is the best studied. Bacillus subtilis is a wonderfully beneficial probiotic that does not occur naturally in humans but is found in many probiotic supplements. It's excellent at killing pathogens and unwanted microorganisms. If B. subtilis is on the ingredients list of your probiotic supplement, you have a gentle friend offering powerful protection. Probiotic supplements come in capsules and powders. They're alive yet dormant when you get them in this form and become active when exposed to warmth and moisture inside your body. Either form is fine, but it's critical to take them on an empty stomach (when your stomach acid levels are low). Even though they can live in the intestines, most probiotics don't survive stomach acid. Enteric-coated capsules help, too. During pregnancy, the advantage to taking probiotic supplements instead of fermented probiotic sources like kombucha, kefir, or yogurt is that the exact strains you're getting are tightly controlled. The cultures used in fermented foods aren't always tightly controlled, so you run the risk of ingesting organisms like yeasts, which produce toxins.

Personally, I choose a rice-based probiotic drink that delivers fifty billion active L. acidophilus and L. casei bacteria.

Coconut oil powder (50 percent caprylic acid), 240 mg • Oregano powder extract, 200 mg • Uva-ursi extract, 120 mg • Garlic powder (deodorized), 240 mg • Grapefruit seed extract, 160 mg • Berberine sulfate, 80 mg • Olive leaf extract, 200 mg • Alpha-lipoic acid, 50 mg • Milk thistle extract, 50 mg • N-acetylcysteine, 50 mg Take Probiotics to Restore Friendly Bacteria Chronic yeast overgrowth in the gut takes months to eliminate, and it is important to replace the yeast with healthy bacteria or the yeast will simply grow back.

Yogurt is one of the best homemade beauty ingredients because it's full of protein, calcium, vitamins D and B and probiotics. Lactic acid, a natural alpha hydroxy acid, in yogurt helps smooth and exfoliate skin.

alpha-lipoic acid 600 mg daily coconut oil 1 tablespoon daily, taken straight or used in cooking DHA 1,000 mg daily (Note: It’s okay to buy DHA that comes in combination with EPA; opt for a fish oil supplement or choose DHA derived from marine algae.) probiotics 1 capsule taken on an empty stomach up to three times daily; look for a probiotic that contains at least ten billion active cultures from at least ten different strains, including Lactobacillus acidophilus and bifidobacterium resveratrol 100 mg twice daily turmeric 350 mg twice daily vitamin D3 5,000 IU daily

At the root of the problem? That sticky wheat protein, gluten. Although the jury is still out on the connections between gluten sensitivity and behavioral or psychological issues, we do know a few facts: People with celiac disease may be at increased risk for developmental delay, learning difficulties, tic disorders, and ADHD.6 Depression and anxiety are often severe in patients with gluten sensitivity.7, 8 This is primarily due to the cytokines that block production of critical brain neurotransmitters like serotonin, which is essential in regulating mood. With the elimination of gluten and often dairy, many patients have been freed from not just their mood disorders but other conditions caused by an overactive immune system, like allergies and arthritis. As many as 45 percent of people with autism spectrum disorders (ASD) have gastrointestinal problems.9 Although not all gastrointestinal symptoms in ASD result from celiac disease, data shows an increased prevalence of celiac in pediatric cases of autism, compared to the general pediatric population. The good news is that we can reverse many of the symptoms of neurological, psychological, and behavioral disorders just by going gluten-free and adding supplements like DHA and probiotics to our diet.

Presently, the probiotics in foods like yogurt are chosen by companies based on consumers’ taste preferences and other commercial considerations, so trying to harness them for therapeutic purposes, said Cryan, is “like going into a pharmacy and picking random pills hoping that they’ll affect the brain in a beneficial way.

Babies who are born via Cesarean section have a higher risk of developing ADHD, but why? Understanding the links in the chain give credence to the importance of healthy gut bacteria to sustain intestinal health and overall wellness. When a baby passes through the birth canal naturally, billions of healthy bacteria wash over the child, thereby inoculating the newborn with appropriate probiotics whose pro-health effects remain for life. If a child is born via C-section, however, he or she misses out on this shower of sorts, and this sets the stage for bowel inflammation and, therefore, an increased risk of sensitivity to gluten and ADHD later in life.12

Manufacturers have one advantage that can never be overcome if used with focus, vigour and investment, and that is innovation. Yogurt, seemingly an ideal category for private label to take the lion’s share, has seen private label share decline. The top-five leaders, Danone, Yoplait/Sodiaal, Yakult Honsha, Nestlé and Müller, represent half of all yogurt sales. Their innovation has been developing premium products, like pro-biotic yogurt and yogurt enhanced with fruit, and they launch continually; between 2006 and 2010 Danone introduced nine new products. Although retailers have developed brands, Aldi has Fit & Active non-fat yogurt and Kroger has Carb Master Yogurt, they haven’t won over consumers, owing to their lack of innovation. Both are seeing sales decline.

That Johns Hopkins team has embarked on a randomized trial of probiotics as a treatment in bipolar disorder, and results are pending at this point. Obviously

The possible role of probiotics in treating complications of cirrhosis such as hepatic encephalopathy is inconclusive due to substantial heterogeneity of clinical trials.

Stephen Collins has just completed a small clinical trial in which a probiotic bacterium – a proprietary Bifidobacterium strain owned by a food company – reduced symptoms of depression in

Ketoflex 12/3 helps you to prevent gut leak and optimize your microbiome. For most people, this means avoiding gluten, dairy, and other foods to which you are sensitive, and which may contribute to leaky gut and thus cause inflammation. Once your gut is healed, optimizing the microbiome means using probiotics and prebiotics.

For the probiotics, those include fermented foods such as kimchi, sauerkraut, sour pickles, miso soup, and kombucha. Yogurt also contains probiotics, but since it also has sugar (both through its lactose and, often, through added sugar) and of course is a dairy product, it is best to avoid it.

(If you take probiotics when your gut is still leaky, you run the risk of leaking the bacterial fragments into your bloodstream, increasing the inflammation.)

Basically, you get your probiotics (bacteria) from fermented foods such as sauerkraut and kimchi, and your prebiotics from fiber-rich foods such as jicama, onions, leeks, and garlic. If you do take a probiotic capsule in addition to these foods, you want to use a probiotic that contains 30 billion total cfu (colony-forming units, which represent live bacterial counts) to 50 billion cfu. Dr. David Perlmutter, a neurologist and the author of Brain Maker, recommends including the five core species of bacteria listed in Table 3. Once

Probiotics and prebiotics should be included.

Yet despite the excessive hype, the concept behind probiotics is still sound.19 Given all the important roles that bacteria play in our bodies, it should be possible to improve our health by swallowing or applying the right microbes. It’s just that the strains in current use may not be the right ones. They make up just a tiny fraction of the microbes that live with us, and their abilities represent a thin slice of what the microbiome is fully capable of. We met more suitable microbes in earlier chapters. There’s the mucus-loving bacterium, Akkermansia muciniphila, whose presence correlates with a lower risk of obesity and malnutrition. There’s Bacteroides fragilis, which stokes the anti-inflammatory side of the immune system. There’s Faecalibacterium prausnitzii, another anti-inflammatory bug, which is conspicuously rare in the guts of people with IBD, and whose arrival can reverse the symptoms of that disease in mice. These microbes could be part of the probiotics of the future. Their abilities are relevant and impressive. They are well adapted to our bodies. Some are already abundant – in healthy adults, one in every twenty gut bacteria is F. prausnitzii. These are not D-listers of the human microbiome like Lactobacillus; they are the stars of the gut. They won’t be shy about colonising it.20

It contains prebiotic and probiotic compounds that can restore your health in gentle and subtle ways that can be felt long term.

As it relates to probiotics, traditional Japanese dietary practices, which include a lot of fermented soy products, have been linked to lower rates of depressive symptoms.

Just by introducing your body to good probiotic foods, you will strengthen your immune system, enjoy better digestion, get rid of candida, see a reduction in skin issues, and have higher energy levels. You are also likely to be able to lose excess weight and keep it off.

for typical encapsulated freeze-dried versions, it is probably best to have the alkalizing effect of food helping to buffer the stomach acids. Better to take these with or following meals.

Based on our experience and the scientific literature, we believe many people would benefit from taking high-quality fish oil, vitamin D3, magnesium, and maybe some digestive help, like enzymes or probiotics.

There are fewer complaints due to lactose intolerance. Studies have found that people with lactose intolerance after having probiotic supplements for a month, had fewer symptoms. The effects were observed to last upto three months, even after stopping the supplements.