Microbiome In Beastmode

Microbiome In BEASTMODE – 10 Things To Implement Now To Strengthen Your Microbiome To Stay Well This Season

Okay okay, so microbiome is such buzz words these days but let’s chat about that a little. In today’s post you’re gonna learn:

1. What is your Microbiome anyway?
2. How to Strengthen Your Microbiome?
3. What Weakens it?

mi·cro·bi·ome
/ˌmīkrōˈbīōm/

Learn to pronounce

noun

• the microorganisms in a particular environment (including the body or a part of the body).

“We depend on a vast army of microbes to stay alive: a microbiome that protects us against germs, breaks down food to release energy, and produces vitamins”

• • the combined genetic material of the microorganisms in a particular environment.

“understanding the microbiome—human, animal, and environmental—is as important as the human genome”

Well, there you have it, straight outta the dictionary. Okay, so what does this even mean? It means that we are one big walking colony of tons of different species of bacteria. Like any good superhero movie, it’s the good guys against the bad guys! How to Strengthen your microbiome is an important topic to give some energy to, but especially as we head into the colder months of the year. I did plenty of research to gather the most vital info on turning your body into a walking ‘Iron Man’ or ‘Superwoman’, and I’m excited to share.

Microbiome In Beastmode Tip #1

Eat Fermented Foods and Ingest Probiotics

If you wanna be ‘cool’ these days ya gotta talk about fermented foods. It’s soon to be the best health-related buzz word just you watch and see.

Boosting beneficial bacteria is the name of the game. Research suggests that taking probiotics can boost up a healthy gut microbiome and prevent gut inflammation and help with other intestinal problems.

You can always supplement probiotics, here is the one I use and love for my whole family, with 5 billion strands AND it passes as a lime tasting pixie stick for your little ones. See the one I use here.

However, don’t just stop there. Eating REAL food always has more value than supplements in my opinion.

Here is a quick list to get you started:

• Kefir
• Kimchi
• Kombucha (choose a low sugar flavor)
• Miso
• Sauerkraut
• Tempeh

Microbiome In Beastmode Tip #2

Eat Prebiotic Fiber

I’m about to blow your mind. Did you know that probiotics literally feed on carbohydrates that are non-digestible called prebiotics! Yup, it’s a Batman and Robin situation.

Here is a quick list to get you started (of foods you can actually find and would eat):

• Apples
• Artichoke
• Asparagus
• Bananas
• Cocoa
• Flaxseeds
• Garlic
• Oats

Microbiome In Beastmode Tip #3

Exercise Regularly

Exercising regularly helps our gut flora. It also increases the diversity of the species that we come in contact with. A 2014 study found that athletes had a more diverse and healthier gut flora. So go ahead a rub up on that sweaty workout bench next time. Only kidding… kinda! 😉

Microbiome In Beastmode Tip #4

Love on Your Furry Friend

Studies have found that adults and children who have pets experience lower rates of obesity and fewer allergies. Our fur friends, especially the ones that go in and out of our homes expose us to more variety of microbe diversity. (2)

Microbiome In Beastmode Tip #5

Consider Intermittent Fasting

Studies show that some beneficial bacteria thrive in a calorie scarce environment. For some humans, it may sound a little daunting to extend the time between dinner and breakfast. However, even a 12-hour window is beneficial for our microbiome.

Microbiome In Beastmode Tip #6

Sugar & Artificial Sweeteners

Friends, we don’t need any more proof that sugar is not good for us. We all know this. However, when thinking of increasing our microbiome superpowers remember that sugar feeds the bad guys. Sugar grows yeast and other bacterial strains that are linked to metabolic dysfunction.

Microbiome In Beastmode Tip #7

Don’t Over Sanitize & Assess Your Cleaning Products

Being too sterile isn’t good for anyone in normal everyday circumstances. Too much use of disinfecting sanitizers and cleaning products kills off our beneficial bacteria.

In a 2018 study, 757 infants between 3-4 months old were assessed. Researchers found that the babies who lived in homes where disinfectant cleaners were used at least weekly were up to twice as likely to have higher levels of Lachnospiraceae gut microbes, these little bugs are a type that is directly associated with type 2 diabetes!

Exposure to household disinfectants was associated with higher BMI by age 3, mediated by microbe composition at age 3-4months. (1)

You can view the cleaning products I use in my home by Clicking Here!

Microbiome In Beastmode #8

Don’t Take Antibiotics Unnecessarily

Can I scream from the mountain tops to stop eating antibiotics like tic-tacs? On average, for every round of antibiotics you take science estimate 4 months to 3 years to rebuild the foundation of healthy little colonies that made up you!

In my household here is our rule, if you don’t take the antibiotic for ________ will you die? If the answer is no, we don’t take the antibiotic. Most antibiotics are prescribed for your convenience and discomfort. If you’re already sick, shaving 1-2 days off of that discomfort isn’t worth it to me, but you get to decide what’s best for you and your family!

Microbiome In Beastmode #9

Don’t Stress

Okay, I felt you just roll your eyes and scream your to-do list at me. Trust me, I get it! However, our gut is literally hardwired to our brains via our vagus nerve. They communicate ALL day long thru neurotransmitter signals, hormonal signaling, and microbial metabolites.

This is such a connected connection that stress affects our microbiome and our gut microbiome can cause stress! WHOA! (3)

Consider downloading the app “Headspace”. It is one I use and enjoy. Just 10 min a day can change things I promise. I also use and love adaptogenic herbs. Here is the one I use daily and use with most of my clients because it will help you manage stress without any odd side effects and it’s herbal AND you will see a difference quickly! Click here to see the one I use daily.

Microbiome In Beastmode #10

Don’t Overdue The Anti Inflammatory Drugs

Advil, Ibuprofin, Aspirin, Aleve, they all have one thing in common. All can crash our gut microbiome and contribute to leaky gut syndrome. Leaky gut is when the intestinal lining gap junctions separate and allow particles to leak into the bloodstream from our gut.

This leads to total body inflammation and eventually autoimmune disease. Try to stop pill-popping over minor inconveniences. Your microbiome will thank you. (4)

Want to look at a plan to get you on a healthy track to building a beast mode microbiome?!? Join my 7-Day Food & Fitness Fix here:

CHECK OUT 7 DAY FOOD & FITNESS FIX HERE

QUESTIONS?
I’m happy to answer.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6141245/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5382463/
3. https://www.ncbi.nlm.nih.gov/pubmed/29276734
4. https://www.ncbi.nlm.nih.gov/pubmed/26482265