1 00:00:00,000 --> 00:00:03,840 So what you're saying is if I could get my hands on the fecal samples of the 2 00:00:03,840 --> 00:00:06,160 Olympic athletes that I expect my children to be, 3 00:00:06,480 --> 00:00:09,720 I should not inject that into them in my kitchen at home. 4 00:00:09,720 --> 00:00:12,880 Okay. Listen, take that with a kind of salt. 5 00:00:12,880 --> 00:00:17,600 My question is, do you eat the shit or is it a suppository? 6 00:00:17,600 --> 00:00:19,320 Cause I was like, they do both. 7 00:00:19,320 --> 00:00:20,400 She encapsulated it. 8 00:00:20,400 --> 00:00:21,880 She encapsulated it. 9 00:00:21,880 --> 00:00:23,160 So technically we ate it. 10 00:00:23,280 --> 00:00:23,720 Yeah. 11 00:00:23,720 --> 00:00:24,960 I mean, if we're being serious here. 12 00:00:24,960 --> 00:00:27,600 But in the clinical, it's generally via colonoscopy. 13 00:00:27,600 --> 00:00:30,720 Yeah, I think that would probably have more of a draw for me. 14 00:00:30,720 --> 00:00:32,760 Yeah. If you're going to go down the pathway. 15 00:00:48,880 --> 00:00:51,000 Hello and welcome to the 40s Formula, 16 00:00:51,160 --> 00:00:54,720 your go-to place for insightful discussions on navigating your 40s 17 00:00:54,720 --> 00:00:57,920 and thriving in this transformative decade. 18 00:00:57,920 --> 00:00:59,800 We're your hosts, Amanda and Jasmine, 19 00:00:59,800 --> 00:01:02,320 two women that are passionate about exploring the challenges 20 00:01:02,320 --> 00:01:05,360 and adventures that come with turning 40 and what lies ahead. 21 00:01:13,720 --> 00:01:18,240 Dr. Elizabeth Biggs is a medical doctor and co-founder of Akisi Wellness, 22 00:01:18,520 --> 00:01:21,000 a Singapore based gut health company. 23 00:01:21,000 --> 00:01:24,120 While she notes that Western medicine is predominantly the science 24 00:01:24,120 --> 00:01:28,680 of ill health, Elizabeth has always been interested in promoting good health 25 00:01:28,680 --> 00:01:31,320 through a holistic approach to diet and lifestyle. 26 00:01:31,880 --> 00:01:35,600 With her co-founder, Victoria, they created a health and wellness brand 27 00:01:35,600 --> 00:01:38,840 designed to improve their family's immune and digestive systems 28 00:01:39,160 --> 00:01:41,240 using a food as medicine approach. 29 00:01:41,800 --> 00:01:44,640 Because Elizabeth and Victoria are both working moms, 30 00:01:44,920 --> 00:01:48,840 they made sure that Akisi products can quickly and easily be incorporated 31 00:01:48,840 --> 00:01:53,040 into the daily family routine, supplying prebiotic and probiotic powder 32 00:01:53,040 --> 00:01:55,800 supplements and drinks that can be taken on the go. 33 00:01:56,840 --> 00:01:59,880 As a clinical nutrition coach, I spend a ton of time discussing 34 00:01:59,880 --> 00:02:01,320 gut health with my clients, right? 35 00:02:01,320 --> 00:02:04,760 And I think there's kind of a confusion and a lack of scientific 36 00:02:04,760 --> 00:02:06,120 discussion around the topic. 37 00:02:06,120 --> 00:02:09,480 Everyone kind of throws their hat in the ring of what they heard or what they read. 38 00:02:09,800 --> 00:02:14,360 And that's why I am so happy to welcome to the podcast Dr. Elizabeth Biggs. 39 00:02:14,360 --> 00:02:16,440 Thank you so much for being here today. 40 00:02:16,440 --> 00:02:18,520 Thank you for inviting me on the podcast. 41 00:02:18,840 --> 00:02:22,200 And first things first, you are a mom of four, OK? 42 00:02:22,200 --> 00:02:23,760 And a medical doctor. 43 00:02:23,760 --> 00:02:28,040 And you've now devoted your entire life's work to helping people find wellness 44 00:02:28,320 --> 00:02:32,560 in a way that's distinctly different from the conventional Western medical model. 45 00:02:32,560 --> 00:02:35,200 So can you tell us a little bit about your journey to get there? 46 00:02:35,960 --> 00:02:37,800 OK, so my background is medicine. 47 00:02:37,800 --> 00:02:40,280 I did all my training in Ireland. 48 00:02:40,280 --> 00:02:43,720 So I definitely come from that conventional Western model of medicine. 49 00:02:44,920 --> 00:02:48,920 And if you think about that for a second, it's very much a pathology driven 50 00:02:49,440 --> 00:02:50,440 viewpoint. 51 00:02:50,440 --> 00:02:53,720 So we are taught all about disease and pathology and how to fix it. 52 00:02:53,720 --> 00:02:58,120 So it's I've now sort of embraced a kind of a different perspective 53 00:02:58,120 --> 00:03:02,320 and coming from more of a sustaining that sort of health 54 00:03:02,320 --> 00:03:04,120 span lifespan. 55 00:03:04,120 --> 00:03:08,360 And I think gut health for me is sort of central to that piece. 56 00:03:09,920 --> 00:03:13,280 I don't know if I planned on making that journey, but it's just one of those things 57 00:03:13,280 --> 00:03:14,680 that's evolved over time. 58 00:03:14,680 --> 00:03:18,760 And I think now there's really quite a lot of interest in that sort of 59 00:03:18,760 --> 00:03:23,240 holistic functional medicine space where you really are looking 60 00:03:23,680 --> 00:03:27,400 at individuals as a whole and you're trying to look at them from a multi 61 00:03:27,400 --> 00:03:32,040 systems perspective rather than just waiting for the system, 62 00:03:32,040 --> 00:03:36,320 the organ to be broken and then trying to fix it in a sort of a retrograde 63 00:03:36,320 --> 00:03:37,600 kind of action. 64 00:03:37,600 --> 00:03:41,600 And I think now it's that idea of looking at the way 65 00:03:42,080 --> 00:03:46,240 modern medicine is designed so much in that sort of silo 66 00:03:46,240 --> 00:03:49,520 kind of perspective that you have specialties and you absolutely need that 67 00:03:49,520 --> 00:03:50,720 specialist knowledge. 68 00:03:50,720 --> 00:03:55,160 You need the specialist practice experience over decades to be able to deliver 69 00:03:55,480 --> 00:03:59,360 an evidence based driven medical model, which is exactly what it is. 70 00:03:59,680 --> 00:04:04,480 But I think now there's an opportunity to use different kind of approaches. 71 00:04:05,680 --> 00:04:10,600 And I suppose for me and my journey, I've I've sort of come to it. 72 00:04:11,280 --> 00:04:15,200 I've lived in different parts of the world, gone through having children. 73 00:04:15,200 --> 00:04:18,480 And I think your perspective sometimes changes. 74 00:04:18,480 --> 00:04:21,760 So I've been able to incorporate a little bit of that 75 00:04:22,600 --> 00:04:27,880 traditional medical background and then apply it to setting up a business 76 00:04:27,880 --> 00:04:31,880 in the gut health space with my co-founder, Victoria McKellar, 77 00:04:32,480 --> 00:04:34,600 and kind of taking it from there. 78 00:04:35,600 --> 00:04:38,680 And I think, you know, in the gut health space, right, there's a lot of terms 79 00:04:38,680 --> 00:04:42,400 that I think need to be the foundational understanding of what gut health is, 80 00:04:42,400 --> 00:04:46,720 terms like what actually is the gut, you know, what organs and systems are involved 81 00:04:46,720 --> 00:04:51,160 and what is the gut brain axis and what's the difference between prebiotic, 82 00:04:51,160 --> 00:04:52,960 probiotic, postbiotic. 83 00:04:52,960 --> 00:04:55,120 Can you give us a little bit of a primer in gut health? 84 00:04:55,600 --> 00:04:59,080 Yeah, OK. So gut health is a bit of a generalistic term. 85 00:04:59,080 --> 00:05:02,320 There's no really good definition, I don't think, that defines it. 86 00:05:02,760 --> 00:05:07,520 If you think about when I did medicine, gut health wasn't a term. 87 00:05:07,520 --> 00:05:11,240 And even the microbiome microbiota stuff wasn't actually 88 00:05:11,240 --> 00:05:12,240 talked about. 89 00:05:13,200 --> 00:05:17,600 We used to sort of tell patients, you know, there is gut flora. 90 00:05:17,600 --> 00:05:19,520 That was the word that we used back then. 91 00:05:20,000 --> 00:05:24,400 There was an awareness that there were microbes in the large colon, 92 00:05:24,400 --> 00:05:26,240 but that was really the limit. 93 00:05:26,240 --> 00:05:30,800 And because of developments in gene sequencing and the technologies 94 00:05:30,800 --> 00:05:34,720 that have moved forward, the gut microbiome microbiota space has really 95 00:05:34,720 --> 00:05:40,080 kind of exploded onto the mainstream, really over the last, I'd say, 96 00:05:40,080 --> 00:05:41,920 sort of two decades. 97 00:05:43,040 --> 00:05:46,760 So in terms of when people talk about gut health, what they're really 98 00:05:46,760 --> 00:05:51,600 referring to is this a complex kind of microbiota. 99 00:05:51,800 --> 00:05:56,560 So that is just a collection of all the bacteria, the fungi 100 00:05:57,760 --> 00:06:01,200 and yeasts and viruses that basically inhabit you. 101 00:06:01,200 --> 00:06:03,680 They live on you, inside you. 102 00:06:04,320 --> 00:06:06,480 We talk about different... 103 00:06:06,480 --> 00:06:10,040 The microbiota is the name given to the actual bacteria and fungi, 104 00:06:10,040 --> 00:06:14,200 whereas the microbiome is the genetic material that sits there. 105 00:06:14,200 --> 00:06:17,440 So if you think about, I think people find this a little bit confronting 106 00:06:17,440 --> 00:06:20,720 when they start to imagine that they have all these microbes 107 00:06:20,720 --> 00:06:22,000 living on them and in them. 108 00:06:22,000 --> 00:06:23,880 But it's a co-evolved system. 109 00:06:23,880 --> 00:06:26,760 It's an evolutionary evolved system over millennia. 110 00:06:27,600 --> 00:06:31,880 And if you think about human existence has always coexisted with microbes 111 00:06:31,880 --> 00:06:36,720 and they're absolutely essential for a lot of processes 112 00:06:36,720 --> 00:06:40,400 that's part of nutrition and digestion, but goes beyond that as well. 113 00:06:40,880 --> 00:06:44,400 So if we take a step back and think about the size of it. 114 00:06:44,400 --> 00:06:48,600 So you're talking about microbes of sort of 100 trillion organisms. 115 00:06:48,840 --> 00:06:52,600 If you put it together, it's about a kilo in weight. 116 00:06:53,080 --> 00:06:57,160 We predominantly talk about the microbiota that inhabits 117 00:06:57,160 --> 00:07:00,880 the gastrointestinal tract, GI tract, because that's really the most 118 00:07:00,880 --> 00:07:02,080 studied at the moment. 119 00:07:02,320 --> 00:07:08,400 But there are microbiota that inhabit your ears, your lungs, 120 00:07:09,400 --> 00:07:10,720 the genitor urinary tract. 121 00:07:10,720 --> 00:07:13,880 So there's other areas of research looking at what those microbes 122 00:07:13,880 --> 00:07:15,600 are doing in those other places. 123 00:07:16,160 --> 00:07:21,360 If we talk about gut health, we predominantly focus on the GI tract, 124 00:07:21,360 --> 00:07:23,840 which everyone knows goes mouth to anus. 125 00:07:25,000 --> 00:07:29,440 But most of the volume of those microbes 126 00:07:29,440 --> 00:07:31,080 inhabits the large colon. 127 00:07:32,080 --> 00:07:34,720 So that's the end part of the GI tract. 128 00:07:35,040 --> 00:07:39,400 And that's really because it's more easily studied. 129 00:07:39,880 --> 00:07:43,840 So the microbes that inhabit the small intestine are really the workhorse 130 00:07:43,840 --> 00:07:47,760 is where the digestion and the absorption of nutrients is happening. 131 00:07:48,520 --> 00:07:53,520 But it is much easier to study the microbes in the large bowel, 132 00:07:53,520 --> 00:07:55,600 because that's really where you get stool samples. 133 00:07:55,600 --> 00:08:01,080 That is showing you which microbes are growing in your large bowel, so to speak. 134 00:08:02,120 --> 00:08:06,720 In terms of the space where we are, so that's really the microbiome, 135 00:08:06,960 --> 00:08:09,720 where it is, what it's doing. 136 00:08:09,720 --> 00:08:15,120 Gut health is really around the concept of how that GI tract is functioning, 137 00:08:15,400 --> 00:08:18,160 what sort of state of health it's in. 138 00:08:19,560 --> 00:08:22,440 And if you think about what those microbes are doing, 139 00:08:22,440 --> 00:08:24,400 because the question is really why are we talking about it? 140 00:08:24,400 --> 00:08:25,720 Why is it important? 141 00:08:25,720 --> 00:08:32,200 And essentially, they are part of your digestion system of absorbing nutrients. 142 00:08:32,200 --> 00:08:34,400 They synthesize vitamins that you need. 143 00:08:34,920 --> 00:08:39,160 They produce important metabolites, which we can expand on later. 144 00:08:39,160 --> 00:08:42,320 But some of these metabolites are called short chain fatty acids. 145 00:08:42,320 --> 00:08:45,640 They're crucial to the health of the large bowel. 146 00:08:46,120 --> 00:08:51,560 They actually are molecules that feed the cells that line your large bowel. 147 00:08:51,560 --> 00:08:57,800 And the microbes also have enzymes which actually activate enzymes. 148 00:08:57,800 --> 00:09:02,840 And a good example of that is estrogen becomes activated at the level of the gut wall as well. 149 00:09:02,840 --> 00:09:06,280 They synthesize neurotrans precursors to neurotransmitters. 150 00:09:06,280 --> 00:09:13,120 So I think once all these points had been sort of elucidated from some research, 151 00:09:13,120 --> 00:09:16,600 people started talking about the health of the gut 152 00:09:16,600 --> 00:09:19,680 and then its impacts beyond the gut system itself. 153 00:09:19,680 --> 00:09:25,600 So it's gone beyond just the symptoms of say an irritable bowel syndrome or IBS type symptoms 154 00:09:25,600 --> 00:09:31,640 to sort of look at what sort of impact is happening at the level of the brain and other systems. 155 00:09:32,280 --> 00:09:36,800 And would you say that is the sort of the gut brain axis that everyone talks about? 156 00:09:36,800 --> 00:09:40,200 Yeah, so a lot of you say gut brain axis or brain gut axis. 157 00:09:40,200 --> 00:09:43,040 No one quite knows which one's more important than the other. 158 00:09:43,840 --> 00:09:45,560 The brain influences the gut. 159 00:09:45,560 --> 00:09:47,440 Everyone's had a personal experience of that, 160 00:09:47,440 --> 00:09:51,640 getting nerves or butterflies, needing to go to the toilet more often. 161 00:09:51,640 --> 00:09:56,120 That's just that anxious energy transmitting into the gut wall. 162 00:09:56,120 --> 00:09:58,880 So the brain can control gut transit time. 163 00:09:58,880 --> 00:10:01,120 It can control mucus production. 164 00:10:01,120 --> 00:10:05,560 And this is all not under your conscious control. 165 00:10:05,560 --> 00:10:08,160 So we call that through the autonomic nervous system. 166 00:10:08,160 --> 00:10:12,560 The vagus nerve is the nerve that innervates into the gut lining wall. 167 00:10:12,560 --> 00:10:19,560 The gut then translates information back up to the brain through neurotransmitters and chemicals 168 00:10:19,560 --> 00:10:24,120 that signal all sorts of feelings, so feelings of satiety. 169 00:10:24,120 --> 00:10:30,800 And so you have this incredible sort of two-way bilateral communication system. 170 00:10:30,800 --> 00:10:36,760 And if you think really about the terminology around irritable bowel syndrome, 171 00:10:36,760 --> 00:10:39,440 so a lot of people think about gut health and they think, 172 00:10:39,440 --> 00:10:42,920 oh, I think that's just the IBS and maybe bloating. 173 00:10:42,920 --> 00:10:49,160 So IBS-type symptoms, irritable bowel syndrome symptoms, can be gas, bloating, pain, 174 00:10:49,160 --> 00:10:55,280 constipation, diarrhoea, or any kind of combination of those systems. 175 00:10:55,280 --> 00:10:58,720 And it used to be very much a bit of a catch-all bucket. 176 00:10:58,720 --> 00:11:05,120 So people would traditionally go to their local doctor, be referred onto a gastroenterologist. 177 00:11:05,120 --> 00:11:09,880 And it's important that real pathological diagnoses were excluded. 178 00:11:09,880 --> 00:11:16,160 So things like Crohn's disease and ulcerative colitis, which are diagnosed by specialists 179 00:11:16,160 --> 00:11:18,840 and have a criteria set for diagnosis. 180 00:11:18,840 --> 00:11:23,880 So if you have symptoms and you've excluded any red flag indicators of pathology, 181 00:11:23,880 --> 00:11:31,400 then sometimes you were put into this bucket of an IBS and it was a little bit of a functional bowel disorder, 182 00:11:31,400 --> 00:11:35,880 so to speak, because there's no, wasn't an identified cause for some of those symptoms. 183 00:11:35,880 --> 00:11:42,920 But I think now there's more attention on IBS as a brain-gut disturbance or a gut-brain disturbance 184 00:11:42,920 --> 00:11:50,320 rather than just a catch-all bucket for all the things that couldn't be put into another diagnostic space. 185 00:11:50,320 --> 00:11:55,480 So would you say then that people who have, let's say, 186 00:11:55,480 --> 00:12:02,360 issues with their, I guess, mind or feelings or sort of personality type disorders, 187 00:12:02,360 --> 00:12:06,920 they could potentially be something that's caused through the gut? 188 00:12:06,920 --> 00:12:13,320 Yeah, and there's definitely research to demonstrate associative change, like connection. 189 00:12:13,320 --> 00:12:17,360 So we have to be very careful around cause and effect. 190 00:12:17,360 --> 00:12:21,720 So these aren't necessarily causal relationships, but they are definitely associated. 191 00:12:21,720 --> 00:12:26,960 So I think that's where you start reading a lot of literature between autism and gut disturbance. 192 00:12:26,960 --> 00:12:33,600 You have a sort of a, what would you call it, like a predisposition, 193 00:12:33,600 --> 00:12:37,800 say in a Parkinson's diagnosis that you have a constipation type picture. 194 00:12:37,800 --> 00:12:42,440 And so there's people now, there's an association there with the bowel being affected. 195 00:12:42,440 --> 00:12:49,480 So I think people are now looking at some of these brain conditions or psychological diagnosis 196 00:12:49,480 --> 00:12:53,960 and how the gut is interconnected to them. 197 00:12:53,960 --> 00:12:58,480 And I think understanding that we don't know the directionality. 198 00:12:58,480 --> 00:12:58,960 Correct. 199 00:12:58,960 --> 00:13:01,000 And again, we can't establish causation. 200 00:13:01,000 --> 00:13:01,400 Yes. 201 00:13:01,400 --> 00:13:06,640 That being said, I think that within the circle that we run in with nutrition and wellness people, 202 00:13:06,640 --> 00:13:09,480 there's still this like, okay, it doesn't matter what the directionality is. 203 00:13:09,480 --> 00:13:11,280 I want to optimize both ends. 204 00:13:11,280 --> 00:13:15,240 So I want to be really strong mentally and also really strong physically. 205 00:13:15,240 --> 00:13:15,840 Correct. 206 00:13:15,840 --> 00:13:19,320 So then obviously the next step is to turn to supplementation. 207 00:13:19,320 --> 00:13:21,520 So then, okay, how do I maximize my gut health? 208 00:13:21,520 --> 00:13:25,960 I'm going to take prebiotics, I'm going to take probiotics, I'm going to take postbiotics. 209 00:13:25,960 --> 00:13:26,720 Symbiotics. 210 00:13:26,720 --> 00:13:27,720 Symbiotics. 211 00:13:27,720 --> 00:13:29,560 Yeah. 212 00:13:29,560 --> 00:13:33,160 Hey Amanda, do you know of a really easy way to give your kids some good gut bacteria? 213 00:13:33,160 --> 00:13:34,120 I do indeed. 214 00:13:34,120 --> 00:13:37,160 I'm giving my family Akizzi Wellness Elderberry Boost. 215 00:13:37,160 --> 00:13:38,560 They come in these little sachets. 216 00:13:38,560 --> 00:13:40,760 You just rip them open, pour it right in your mouth. 217 00:13:40,760 --> 00:13:41,960 That sounds like fun. 218 00:13:41,960 --> 00:13:44,680 And I bet I could add that to their smoothies and some Greek yogurt too. 219 00:13:44,680 --> 00:13:48,040 And what I love about Akizzi is that you can take it any time of day. 220 00:13:48,040 --> 00:13:51,360 And there's a product for all ages, even my 12 week old little guy. 221 00:13:51,360 --> 00:13:56,000 Akizzi believe that food is medicine, so you know the products are clean and have no gums and fillers. 222 00:13:56,000 --> 00:14:02,120 They also take a science forward approach and include pre, post, probiotics, as well as polyphenols. 223 00:14:02,120 --> 00:14:09,000 And the best thing is you can get 15% off full price items with free delivery when you use code 40s at checkout 224 00:14:09,000 --> 00:14:12,960 for any purchases in Singapore from their website akizziwellness.com. 225 00:14:12,960 --> 00:14:17,080 And don't forget to check out their new Akizzi Berry and Akizzi Tropical Flavors too. 226 00:14:17,080 --> 00:14:19,080 Now back to the chat. 227 00:14:19,080 --> 00:14:23,880 What's your take on what's really necessary to maximize gut health? 228 00:14:23,880 --> 00:14:25,320 Or is there even such a pattern? 229 00:14:25,320 --> 00:14:27,440 Like, is there something that we can do in that end? 230 00:14:27,440 --> 00:14:28,080 Definitely. 231 00:14:28,080 --> 00:14:32,440 So I think even if you're maximizing your gut health, you're actually also maximizing your brain health. 232 00:14:32,440 --> 00:14:35,680 All right. Two for one. 233 00:14:35,680 --> 00:14:38,280 So in terms of gut health, it's really about diet. 234 00:14:38,280 --> 00:14:42,800 Diet is the single most powerful force you can use. 235 00:14:42,800 --> 00:14:45,640 We've all inherited our genes, which we can't do anything about. 236 00:14:45,640 --> 00:14:52,680 So the human genome you're fixed with, your microbial genome pattern can change and that changes with what you eat. 237 00:14:52,680 --> 00:14:56,880 So the first thing you can do is look at your diet and it's really about plants and fiber. 238 00:14:56,880 --> 00:14:59,000 Microbes feed off fiber. 239 00:14:59,000 --> 00:15:04,600 And essentially, it's like looking at your diet and working out how do I maximize plants in my diet? 240 00:15:04,600 --> 00:15:07,160 It really needs to be three quarters of your plate. 241 00:15:07,160 --> 00:15:09,960 It needs to be varied and diverse. 242 00:15:09,960 --> 00:15:11,840 It needs to be colorful. 243 00:15:11,840 --> 00:15:13,160 You can make it fun. 244 00:15:13,160 --> 00:15:16,680 And obviously, the fermented foods are key. 245 00:15:16,680 --> 00:15:20,480 If you can make your own fermented foods, that's ideal. 246 00:15:20,480 --> 00:15:28,120 If you can do your own fermented drinks, any of your kombucha keffirs, they can be milk-based or water-based keffirs. 247 00:15:28,120 --> 00:15:31,200 There's a lot of foods in that food group. 248 00:15:31,200 --> 00:15:34,800 If you don't have time and we're all rushed, then you look to supplements. 249 00:15:34,800 --> 00:15:37,480 So we've created supplements for busy families. 250 00:15:37,480 --> 00:15:39,640 And in the ideal world, people can ferment themselves. 251 00:15:39,640 --> 00:15:42,360 They don't have the time and they don't necessarily have the know-how. 252 00:15:42,360 --> 00:15:48,680 Even though it's a relatively straightforward process, I make some great sauerkraut at home. 253 00:15:48,680 --> 00:15:50,880 My kids tell me it smells and they won't eat it. 254 00:15:50,880 --> 00:15:55,240 So they possibly benefit more from having a supplement. 255 00:15:55,240 --> 00:15:59,200 I've made great water kefir that's exploded on the roof. 256 00:15:59,200 --> 00:16:00,000 You've got to get it right. 257 00:16:00,000 --> 00:16:01,840 You need to know what you're doing. 258 00:16:01,840 --> 00:16:09,920 So in terms of maximizing gut health, you can use, as you said, prebiotics, probiotics, postbiotics. 259 00:16:09,920 --> 00:16:12,840 We've created some products that include all three. 260 00:16:12,840 --> 00:16:17,360 So if we go to basics, prebiotics are essentially the food that microbes eat. 261 00:16:17,360 --> 00:16:25,520 There are definitions, a sort of a substrate that's selectively utilized by host microorganism 262 00:16:25,520 --> 00:16:27,200 and confers a health benefit on the host. 263 00:16:27,200 --> 00:16:29,040 That's the classic definition. 264 00:16:29,040 --> 00:16:33,720 But for most people, prebiotics are essentially a food for your gut bugs. 265 00:16:33,720 --> 00:16:37,200 And that includes a subset of prebiotic fibers. 266 00:16:37,200 --> 00:16:42,280 They're essentially what the chemical name are oligosaccharides. 267 00:16:42,280 --> 00:16:46,400 That's a medium to long chain sugar molecule, essentially. 268 00:16:46,400 --> 00:16:48,000 You can supplement with those. 269 00:16:48,000 --> 00:16:53,160 And ones that you may see on the side of a container are fructooligosaccharide or FOS, 270 00:16:53,160 --> 00:16:55,760 galactooligosaccharide or GOS. 271 00:16:55,760 --> 00:16:57,120 Inulin is another one. 272 00:16:57,120 --> 00:16:59,240 You can also get prebiotic fibers from your food. 273 00:16:59,240 --> 00:17:06,280 So anything from garlic, chicory root, artichoke, you've got the lovely green banana starch. 274 00:17:06,280 --> 00:17:11,600 So there are lots of examples of prebiotic fiber in your diet. 275 00:17:11,600 --> 00:17:16,440 Probiotics you can get from supplementation, but you're also getting live bacterial species 276 00:17:16,440 --> 00:17:20,380 if you're ingesting fermented foods. 277 00:17:20,380 --> 00:17:26,620 If you think about how to choose probiotics, essentially you can use a really simple classification. 278 00:17:26,620 --> 00:17:30,900 So group one generally have the common species that you'll have seen. 279 00:17:30,900 --> 00:17:33,800 So lacto species and bifido species. 280 00:17:33,800 --> 00:17:37,680 So they're both bacteria and that you can get a combination of those. 281 00:17:37,680 --> 00:17:42,760 The second group normally includes a beneficial yeast. 282 00:17:42,760 --> 00:17:46,080 And the most common one for that is the Saccharomyces cerevisiae. 283 00:17:46,080 --> 00:17:51,680 And the third group are what we call soil-based probiotics or spore formers. 284 00:17:51,680 --> 00:17:53,760 An example of that is a bacillus coagulans. 285 00:17:53,760 --> 00:17:56,820 You might see that in a kombucha style drink. 286 00:17:56,820 --> 00:18:01,220 So that's a broad classification of probiotics. 287 00:18:01,220 --> 00:18:05,160 In terms of a postbiotic, it's a really new area. 288 00:18:05,160 --> 00:18:12,720 So postbiotics can include either the probiotic that's been inactivated or it can include 289 00:18:12,720 --> 00:18:18,940 the bacterial species and the metabolites that it makes, or it can include the probiotic 290 00:18:18,940 --> 00:18:24,760 and its little, let's say cell components or cell wall or protein molecules that are 291 00:18:24,760 --> 00:18:25,760 associated with it. 292 00:18:25,760 --> 00:18:29,720 So it's a little bit of a bucketing group. 293 00:18:29,720 --> 00:18:37,480 But it's a new area and I think it's really showing where we're heading in terms of the 294 00:18:37,480 --> 00:18:39,400 space. 295 00:18:39,400 --> 00:18:43,920 The other thing that's worth thinking about are what we call polyphenols. 296 00:18:43,920 --> 00:18:47,880 So polyphenols is essentially plant-based nutrients. 297 00:18:47,880 --> 00:18:52,560 So they are described, there's a complex group of them. 298 00:18:52,560 --> 00:18:55,560 There's something in the order of 5,000, 6,000. 299 00:18:55,560 --> 00:18:59,480 If you think about that beautiful variety of colorful fruit and vegetables in front 300 00:18:59,480 --> 00:19:06,040 of you, all the plants essentially make these polyphenol chemicals as a form of defense. 301 00:19:06,040 --> 00:19:11,700 So a plant makes those in response to UV light, in response to drought, in response to its 302 00:19:11,700 --> 00:19:13,100 own pathogens. 303 00:19:13,100 --> 00:19:16,720 We then ingest those chemicals. 304 00:19:16,720 --> 00:19:20,480 They are extensively metabolized by your gut microbes. 305 00:19:20,480 --> 00:19:26,560 So polyphenols, by their definition, I know there's a lot of words, are acting as a prebiotic. 306 00:19:26,560 --> 00:19:28,380 They're feeding your gut microbes. 307 00:19:28,380 --> 00:19:33,880 So the more varied and the more colorful plants that you can include are packed with these 308 00:19:33,880 --> 00:19:36,480 important polyphenol molecules. 309 00:19:36,480 --> 00:19:42,720 And I think if you think about them, you have to actually eat fruit and veggies three meals 310 00:19:42,720 --> 00:19:48,560 a day each day because a lot of these plant chemicals, they're broken down extensively, 311 00:19:48,560 --> 00:19:49,960 metabolized and used. 312 00:19:49,960 --> 00:19:54,320 So you can't sort of store them up, so to speak, which lends itself to that, you know, 313 00:19:54,320 --> 00:19:57,840 eat your, originally they eat your five fruit and vegetables a day. 314 00:19:57,840 --> 00:20:01,760 You've moved much further on to, you know, see if you can get your 30 different plant 315 00:20:01,760 --> 00:20:04,160 points a week or 30 different plants. 316 00:20:04,160 --> 00:20:06,960 But essentially it's packed with these polyphenols. 317 00:20:06,960 --> 00:20:12,000 People might have heard the word sort of antioxidants and really that's what people thought these 318 00:20:12,000 --> 00:20:15,620 plant chemicals had powerful antioxidants in them. 319 00:20:15,620 --> 00:20:19,880 There's also other examples of them, like all those great anthocyanins that are in all 320 00:20:19,880 --> 00:20:21,800 the red berry group. 321 00:20:21,800 --> 00:20:24,440 You've got curcumin that sits in the turmeric family. 322 00:20:24,440 --> 00:20:25,440 So people have heard of this. 323 00:20:25,440 --> 00:20:26,440 Oh, I love the turmeric in my cooking. 324 00:20:26,440 --> 00:20:27,920 That's right, yeah. 325 00:20:27,920 --> 00:20:33,120 So people have heard of these fabulous plant inputs, but that's really what they are. 326 00:20:33,120 --> 00:20:36,840 And we've sort of worked hard to include a lot of those plant ingredients in our fermented 327 00:20:36,840 --> 00:20:41,560 drinks so that we're covering both the probiotic part of it, but we're also including those 328 00:20:41,560 --> 00:20:45,560 important probiotic inputs and polyphenols to feed your gut microbes. 329 00:20:45,560 --> 00:20:46,560 Yeah. 330 00:20:46,560 --> 00:20:47,880 And what you mentioned about eating the rainbow, right? 331 00:20:47,880 --> 00:20:52,080 I know that, you know, one of the gut health conclusions that I've come to, and we're going 332 00:20:52,080 --> 00:20:55,640 to talk about the hack your health documentary a bit later, but one of the conclusions they 333 00:20:55,640 --> 00:21:01,160 came to as well was that, you know, there was so much early focus on how many, you know, 334 00:21:01,160 --> 00:21:04,360 what was the amount of probiotic in your supplement, right? 335 00:21:04,360 --> 00:21:10,080 Like how many billion CFU, but now it's like, what is the diversity of the bacteria in your 336 00:21:10,080 --> 00:21:11,080 gut? 337 00:21:11,080 --> 00:21:12,080 Right. 338 00:21:12,080 --> 00:21:13,080 And I think, you know, eating the rainbow speaks to that, right? 339 00:21:13,080 --> 00:21:18,440 It's not about how many cups of broccoli can you have, let's say, versus having broccoli 340 00:21:18,440 --> 00:21:20,640 every single day and every single day. 341 00:21:20,640 --> 00:21:22,560 That's the one vegetable I eat, right? 342 00:21:22,560 --> 00:21:25,760 It's more about what does the diversity look like in your gut. 343 00:21:25,760 --> 00:21:27,280 Hey Amanda, picture this. 344 00:21:27,280 --> 00:21:28,280 You're in your forties. 345 00:21:28,280 --> 00:21:29,480 I am. 346 00:21:29,480 --> 00:21:30,480 You are. 347 00:21:30,480 --> 00:21:34,320 You're working, you're raising kids, you're breastfeeding, and you're hungry. 348 00:21:34,320 --> 00:21:35,320 That sounds about right. 349 00:21:35,320 --> 00:21:38,000 But you're not going to feed yourself and your family any old crap. 350 00:21:38,000 --> 00:21:40,400 No, that's actually why we use the meat club. 351 00:21:40,400 --> 00:21:44,280 The meat club is the premier source for top quality Australia and New Zealand produce 352 00:21:44,280 --> 00:21:45,560 right here in Singapore. 353 00:21:45,560 --> 00:21:48,600 And if you're tired of the endless struggle of meal planning, guess what? 354 00:21:48,600 --> 00:21:53,040 The meat club subscription service delivers top quality meat direct to your door. 355 00:21:53,040 --> 00:21:55,080 And we have a little treat for our listeners. 356 00:21:55,080 --> 00:22:01,880 As a new customer, you can get $12 off with the discount code TFF12 with no minimum spend. 357 00:22:01,880 --> 00:22:06,840 Discounts are only valid though through the website, themeatclub.com.sg. 358 00:22:06,840 --> 00:22:10,720 And for more updates, recipes, and special offers, don't forget to follow The Meat Club 359 00:22:10,720 --> 00:22:13,920 on Instagram at themeatclub.sg. 360 00:22:13,920 --> 00:22:16,600 Now back to the chat. 361 00:22:16,600 --> 00:22:23,120 And to that end, how can we determine whether a probiotic supplement is a good one? 362 00:22:23,120 --> 00:22:24,640 Is it the number of CFU? 363 00:22:24,640 --> 00:22:28,120 Is it the strain is patented? 364 00:22:28,120 --> 00:22:30,280 How do we vet our probiotics? 365 00:22:30,280 --> 00:22:35,480 So good advice to start with is if you want to move away from what we call the arms race 366 00:22:35,480 --> 00:22:41,360 of the CFU, you can look up any probiotic supplement. 367 00:22:41,360 --> 00:22:46,680 Ideally, you want a minimum CFU of 1 billion and people you'll see anything from 1 billion 368 00:22:46,680 --> 00:22:49,600 right up to sort of 800 billion, it can vary. 369 00:22:49,600 --> 00:22:53,440 But the most important thing is the diversity of species in there. 370 00:22:53,440 --> 00:22:58,640 And if you look at the back of any supplement, it'll tell you which species and you can sometimes 371 00:22:58,640 --> 00:23:03,240 get inputs of the individual species and you can get strain level information. 372 00:23:03,240 --> 00:23:07,480 Most, I can speak to our probiotics, we include like an overage. 373 00:23:07,480 --> 00:23:12,720 That just means we put more probiotics in it to ensure that this fat CFU is still at 374 00:23:12,720 --> 00:23:14,440 that level at the end of shelf life. 375 00:23:14,440 --> 00:23:18,280 So we call that overage where you input more into it. 376 00:23:18,280 --> 00:23:22,720 There's different, various of refrigeration and shelf stable that they're not necessarily 377 00:23:22,720 --> 00:23:27,600 a lot of people want to go for fridge, but you can have shelf stable as well. 378 00:23:27,600 --> 00:23:31,840 But I think the most of the key thing is diversity of species. 379 00:23:31,840 --> 00:23:35,400 And really to think about those groupings, as I said, if you want to try probiotics, 380 00:23:35,400 --> 00:23:40,280 it's great to also rotate them is another thing I would say, because you're actually 381 00:23:40,280 --> 00:23:44,200 introducing different species as well. 382 00:23:44,200 --> 00:23:49,280 And if you think about it in those three classes, so try trial a lactobifido combination. 383 00:23:49,280 --> 00:23:52,560 And maybe if that doesn't work for you, look for one that has that saccharomyces, that 384 00:23:52,560 --> 00:23:53,560 beneficial yeast. 385 00:23:53,560 --> 00:23:57,440 I know as soon as you say yeast, everyone kind of freaks out and thinks of like, I don't 386 00:23:57,440 --> 00:23:58,440 know, thrush. 387 00:23:58,440 --> 00:23:59,440 Yeah, candy. 388 00:23:59,440 --> 00:24:00,440 Yeah. 389 00:24:00,440 --> 00:24:02,760 But this is a beneficial yeast. 390 00:24:02,760 --> 00:24:05,560 And then all try the third group, which is that spore forming. 391 00:24:05,560 --> 00:24:10,000 So you can sort of trial them in that sequence is another way of doing it. 392 00:24:10,000 --> 00:24:14,240 And most advice would be, you know, you can be a responder and a non responder. 393 00:24:14,240 --> 00:24:19,000 So try a probiotic for three months and then decide yourself, did I get improvement in 394 00:24:19,000 --> 00:24:21,840 what I what's important to me in my metrics? 395 00:24:21,840 --> 00:24:24,440 Am I treating an IBS type picture? 396 00:24:24,440 --> 00:24:28,240 Would I like to go on prebiotics to really just maximize my gut health? 397 00:24:28,240 --> 00:24:30,400 Am I considering doing some gut health testing? 398 00:24:30,400 --> 00:24:35,920 So it really is individualized, I think, to why you're taking it and how it fits into 399 00:24:35,920 --> 00:24:39,240 your life and whether you enjoy it. 400 00:24:39,240 --> 00:24:43,360 So I think the other thing with liquid probiotics is they're meant to be fun and they're meant 401 00:24:43,360 --> 00:24:46,680 to really replace a less healthy option. 402 00:24:46,680 --> 00:24:51,600 So if you think of a busy household, you're really trying to have an alternative to say 403 00:24:51,600 --> 00:24:54,440 a juice, a soda, a sugary milk. 404 00:24:54,440 --> 00:24:57,760 So you're trying to introduce something that is also enjoyable to drink. 405 00:24:57,760 --> 00:25:00,360 And that is that that's a unique space. 406 00:25:00,360 --> 00:25:04,440 And that's where I think we're really happy to be in that space. 407 00:25:04,440 --> 00:25:07,080 Talking about sort of diversity of species. 408 00:25:07,080 --> 00:25:15,240 I have recently read about acromantia and its link with possible obesity and whether, 409 00:25:15,240 --> 00:25:21,400 you know, people who don't have enough of this type of species in their gut microbiome 410 00:25:21,400 --> 00:25:25,280 are more prone to having obesity or metabolic disorder. 411 00:25:25,280 --> 00:25:29,400 Is there anything relevant or real? 412 00:25:29,400 --> 00:25:35,640 Acromantia is definitely the next poster child probiotic coming on. 413 00:25:35,640 --> 00:25:43,880 And yes, and that research has again got some associative links to it. 414 00:25:43,880 --> 00:25:49,680 I think in terms of acromantia, you can actually feed your resident amount of acromantia by 415 00:25:49,680 --> 00:25:57,240 using elagitanins, which are actually polyphenols, but pomegranate is has been touted as a great 416 00:25:57,240 --> 00:25:58,840 input for feeding that acromantia. 417 00:25:58,840 --> 00:26:02,680 I need to get some more pomegranate in. 418 00:26:02,680 --> 00:26:06,720 And also that the staffer on obesity also looks at some of those ratios of different 419 00:26:06,720 --> 00:26:07,800 phyla of bacteria. 420 00:26:07,800 --> 00:26:15,400 And so you've got different sort of patterns that you can look at from a gut health testing. 421 00:26:15,400 --> 00:26:22,280 Obesity is also, it's definitely kind of progressing and it's quite an expensive probiotic also 422 00:26:22,280 --> 00:26:23,880 to work with at the moment. 423 00:26:23,880 --> 00:26:27,840 I've just bought some and I'm like, oh my god, I can't believe it. 424 00:26:27,840 --> 00:26:34,120 Has fastidious kind of growing requirements, which makes it kind of quite an expensive 425 00:26:34,120 --> 00:26:37,800 and difficult probiotic to grow and to keep stable. 426 00:26:37,800 --> 00:26:39,600 But that space is really evolving. 427 00:26:39,600 --> 00:26:41,640 I think that is definitely worth watching. 428 00:26:41,640 --> 00:26:46,520 Now you mentioned earlier about having products that are accessible to families, right? 429 00:26:46,520 --> 00:26:51,540 That fit easily into family routines and making sure that you can provide gut health supplementation 430 00:26:51,540 --> 00:26:53,320 that's accessible. 431 00:26:53,320 --> 00:26:55,840 Now I am a mom of little littles. 432 00:26:55,840 --> 00:26:59,680 My little little ones are four, two and brand new. 433 00:26:59,680 --> 00:27:06,000 And I love the idea of giving them probiotics, but I'm wondering why. 434 00:27:06,000 --> 00:27:07,800 What would be my motivation? 435 00:27:07,800 --> 00:27:09,240 And is it immune system? 436 00:27:09,240 --> 00:27:10,680 Is it gut health? 437 00:27:10,680 --> 00:27:13,360 It's one of these things when other moms ask me about it, I was like, I'm not actually 438 00:27:13,360 --> 00:27:15,440 quite sure why I give them probiotics. 439 00:27:15,440 --> 00:27:16,480 Can you help me? 440 00:27:16,480 --> 00:27:24,160 So I think if you go back to the journey and if I had my time again with my kids, I would 441 00:27:24,160 --> 00:27:26,000 love to change a few things. 442 00:27:26,000 --> 00:27:31,920 So if you think about the microbiome in utero, so ideally for a woman, you really need to 443 00:27:31,920 --> 00:27:36,640 be optimized in terms of your microbiome preconception. 444 00:27:36,640 --> 00:27:40,360 Not dissimilar to really being optimized before pre-pregnancy. 445 00:27:40,360 --> 00:27:46,160 And everyone's OFA now with folate to prevent ureotube defects. 446 00:27:46,160 --> 00:27:51,520 So I think women are very cognizant of the fact that they need to really consider their 447 00:27:51,520 --> 00:27:57,040 nutrition and nutrient status preconception. 448 00:27:57,040 --> 00:28:03,000 Essentially at the moment, the understanding is that in utero, that it's a sterile space. 449 00:28:03,000 --> 00:28:04,560 I would challenge that. 450 00:28:04,560 --> 00:28:11,440 At the moment, it's very difficult to consider an amniocentesis to look at the microbiome 451 00:28:11,440 --> 00:28:14,440 of an unborn is just not really feasible. 452 00:28:14,440 --> 00:28:18,280 So at the moment, the working hypothesis is essentially a sterile environment, but Bob 453 00:28:18,280 --> 00:28:22,520 inherits essentially the blueprint of that microbiome from mom. 454 00:28:22,520 --> 00:28:25,800 So then we have the journey of pregnancy and the exposures of that. 455 00:28:25,800 --> 00:28:32,160 So that includes everything from antibiotics during pregnancy to environmental exposures. 456 00:28:32,160 --> 00:28:34,760 At birth, we have a bifurcation. 457 00:28:34,760 --> 00:28:37,760 Is it a vaginal or is it a C-section? 458 00:28:37,760 --> 00:28:40,080 And I've had four C-section children. 459 00:28:40,080 --> 00:28:47,300 So I completely understand there are decisions for both and there are medical indications 460 00:28:47,300 --> 00:28:48,580 for both. 461 00:28:48,580 --> 00:28:53,080 But once you go down the C-section path, you don't have that natural vaginal delivery. 462 00:28:53,080 --> 00:28:55,400 You don't have that seeding experience. 463 00:28:55,400 --> 00:29:01,480 You generally on C-sections in most places are given antibiotics at anesthetic induction. 464 00:29:01,480 --> 00:29:06,000 So you have these knock-on effects and the first exposure are the surgical gloves of 465 00:29:06,000 --> 00:29:08,660 your obstetrician. 466 00:29:08,660 --> 00:29:11,460 So the pathway of that is altered from the moment. 467 00:29:11,460 --> 00:29:14,800 That's not to say we should all feel bad if we've had a cesarean child. 468 00:29:14,800 --> 00:29:18,840 It's just to be aware that the journey looks different. 469 00:29:18,840 --> 00:29:23,320 Then you've got the breastfeeding formula bifurcation pathway. 470 00:29:23,320 --> 00:29:26,080 So I was fortunate enough to be able to breastfeed my four children. 471 00:29:26,080 --> 00:29:30,020 They didn't start off ideally, but I felt as though that was a very good. 472 00:29:30,020 --> 00:29:34,580 And I feel if you can do either, both is brilliant. 473 00:29:34,580 --> 00:29:37,380 A vaginal delivery and a breastfed child is ideal. 474 00:29:37,380 --> 00:29:41,540 But if you can do one or either is also amazing. 475 00:29:41,540 --> 00:29:47,960 So that first amount of colostrum and breast milk has, and I don't know if your listenership 476 00:29:47,960 --> 00:29:52,160 is aware of that, one of the really important ingredients in breast milk is those human 477 00:29:52,160 --> 00:29:53,560 milk oligosaccharides. 478 00:29:53,560 --> 00:29:59,880 There is specifically a subgroup of oligosaccharides and they are essentially undigestible for 479 00:29:59,880 --> 00:30:00,880 that. 480 00:30:00,880 --> 00:30:03,280 That baby does not have the capacity to digest. 481 00:30:03,280 --> 00:30:07,600 They are essentially digested by the baby's microbes. 482 00:30:07,600 --> 00:30:12,080 And there's this incredible flourishing period where that feeds that microbiome picture and 483 00:30:12,080 --> 00:30:14,200 it flourishes on those human milk oligosaccharides. 484 00:30:14,200 --> 00:30:19,080 They're now synthetically made and included in a lot of formula. 485 00:30:19,080 --> 00:30:24,540 So then you have the process of that first six months of essentially that's in most countries 486 00:30:24,540 --> 00:30:26,160 it's milk fed. 487 00:30:26,160 --> 00:30:30,280 And then you have a weaning phase where you get the introduction of those incredible fibres 488 00:30:30,280 --> 00:30:35,520 and carbohydrates which you get another flourishing and you get another change in that blueprint. 489 00:30:35,520 --> 00:30:40,400 So you have this incredible opportunity I think with young children in that zero to 490 00:30:40,400 --> 00:30:42,080 three year period. 491 00:30:42,080 --> 00:30:46,920 It's an incredible opportunity to really bolster that gut microbiome picture. 492 00:30:46,920 --> 00:30:51,720 But it's also a risk period as well because every course of antibiotics, and my children 493 00:30:51,720 --> 00:30:56,480 all received antibiotics in that first three year period, they had everything from skin 494 00:30:56,480 --> 00:30:58,720 infections to ear infections. 495 00:30:58,720 --> 00:31:04,840 And each time you do that you do either perturb or you cause an imbalance. 496 00:31:04,840 --> 00:31:10,120 It's not to say antibiotics absolutely have their place and they are life saving. 497 00:31:10,120 --> 00:31:12,600 That's an important point to get across. 498 00:31:12,600 --> 00:31:16,480 But I think we're now in the phase of a lot of us discussing antibiotic resistance in 499 00:31:16,480 --> 00:31:23,320 the community and really just questioning that the use, judicious use of antibiotics. 500 00:31:23,320 --> 00:31:27,160 And if you can you really want to avoid those prophylactic courses. 501 00:31:27,160 --> 00:31:31,120 So that's just a course that's given to you in the in case scenario. 502 00:31:31,120 --> 00:31:35,280 And really to ask is it necessary, can I do something else? 503 00:31:35,280 --> 00:31:37,720 Can I do watchful waiting? 504 00:31:37,720 --> 00:31:41,900 And that's not to say when you have a sick baby that has a high temperature you need 505 00:31:41,900 --> 00:31:43,720 to seek medical attention. 506 00:31:43,720 --> 00:31:49,160 So I certainly don't want anyone to misinterpret what I'm saying but it is just in that broader 507 00:31:49,160 --> 00:31:52,680 context of having kids in that period. 508 00:31:52,680 --> 00:31:56,680 It is a great opportunity and it's also a risk period because that first three years 509 00:31:56,680 --> 00:32:03,640 is their founding time to establish a very strong diverse microbiome. 510 00:32:03,640 --> 00:32:08,440 And I think it's just to think about the things that both impact it positively and negatively. 511 00:32:08,440 --> 00:32:14,800 I had two c-sections and I did give the boys, so I've got twins which is why I had two 512 00:32:14,800 --> 00:32:15,800 c-sections. 513 00:32:15,800 --> 00:32:18,880 But I did give the boys the colostrum. 514 00:32:18,880 --> 00:32:20,920 I tried breastfeeding my first baby. 515 00:32:20,920 --> 00:32:24,400 It was very, very difficult and then ended up moving on to formula. 516 00:32:24,400 --> 00:32:28,520 And now I sometimes I feel like I kick myself like I wish I tried harder or you know could 517 00:32:28,520 --> 00:32:30,560 I have done anything differently. 518 00:32:30,560 --> 00:32:32,640 And I wonder if I've screwed them up. 519 00:32:32,640 --> 00:32:34,240 Sorry boys. 520 00:32:34,240 --> 00:32:44,200 But we're then using probiotics in this situation sort of help aid their sort of microbiota. 521 00:32:44,200 --> 00:32:49,520 And then is it also how important is it then to get in the prebiotics, the vegetables, 522 00:32:49,520 --> 00:32:56,960 the fibers to ensure that obviously we're putting the microbes in there and then are 523 00:32:56,960 --> 00:33:00,840 we helping them flourish by giving them that section because obviously it's really difficult 524 00:33:00,840 --> 00:33:02,480 to get kids to eat their veggies. 525 00:33:02,480 --> 00:33:03,480 Absolutely. 526 00:33:03,480 --> 00:33:05,560 And I think that's where probiotics have really come in. 527 00:33:05,560 --> 00:33:10,120 It's to supplement the fact that we have a really modern fast-paced lifestyle. 528 00:33:10,120 --> 00:33:15,080 In the ideal world, yes we should all have vaginal deliveries and breastfeed and live 529 00:33:15,080 --> 00:33:19,240 in a more rural setting that's exposed to the natural environment. 530 00:33:19,240 --> 00:33:24,520 But we can't and realistically we supplement to offset all those exposures and toxins that 531 00:33:24,520 --> 00:33:26,120 we're exposed to. 532 00:33:26,120 --> 00:33:29,800 We can't you know we need to just try and maximize the system. 533 00:33:29,800 --> 00:33:34,760 And when the probiotics have their place there's really good evidence for them in infant constipation 534 00:33:34,760 --> 00:33:36,040 and colic. 535 00:33:36,040 --> 00:33:42,640 They're actually part of certain medical protocols for premature babies to avoid a medical condition 536 00:33:42,640 --> 00:33:46,080 that's called necrotizing enterocolitis or NEC. 537 00:33:46,080 --> 00:33:51,320 And some hospitals include a probiotic protocol for that specifically because you've got a 538 00:33:51,320 --> 00:33:57,280 preemie baby born with an immature GI tract and it just cannot tolerate formula or breast 539 00:33:57,280 --> 00:34:02,320 at the earlier stage than when it should. 540 00:34:02,320 --> 00:34:06,600 Other things that are in the older category though are travelers' diarrhea, antibiotic 541 00:34:06,600 --> 00:34:11,680 associated diarrhea and we'll get on to sort of that C. diff picture maybe in a little 542 00:34:11,680 --> 00:34:12,680 while. 543 00:34:12,680 --> 00:34:16,200 But so I think there's really good evidence that in those early years you do look to supplement 544 00:34:16,200 --> 00:34:21,120 the probiotics to really enhance digestion but also to support that immune system because 545 00:34:21,120 --> 00:34:26,520 that three-year development of microbiome is really where that young immune system is 546 00:34:26,520 --> 00:34:27,520 learning. 547 00:34:27,520 --> 00:34:30,280 It's designating friend from foe. 548 00:34:30,280 --> 00:34:37,200 Those microbes are teaching the immune system how to react to either pathogens or friendly 549 00:34:37,200 --> 00:34:41,720 kind of inputs because essentially it lines the gut wall and it's the first exposure 550 00:34:41,720 --> 00:34:44,560 to the outside environment to the body. 551 00:34:44,560 --> 00:34:51,200 What about when a kid has had antibiotics for whatever reason they needed to have the 552 00:34:51,200 --> 00:34:52,200 antibiotics? 553 00:34:52,200 --> 00:34:54,480 Can they take probiotics with the antibiotics? 554 00:34:54,480 --> 00:34:58,320 Should they wait until after the antibiotic course is finished? 555 00:34:58,320 --> 00:35:01,560 When would be the optimal time to start to rebuild that gut microbiome? 556 00:35:01,560 --> 00:35:06,000 Yeah and there's different research on that. 557 00:35:06,000 --> 00:35:09,280 Most people would argue that you could take probiotics at the same time but just space 558 00:35:09,280 --> 00:35:11,520 it from the antibiotic dose. 559 00:35:11,520 --> 00:35:13,720 Some antibiotics give you quite bad GI side effects. 560 00:35:13,720 --> 00:35:17,960 So anyone who's been on a flat gel or metronidazole course will know you get quite bad nausea 561 00:35:17,960 --> 00:35:18,960 and diarrhea. 562 00:35:18,960 --> 00:35:23,180 So sometimes you can use probiotics to increase the tolerance to the antibiotic course. 563 00:35:23,180 --> 00:35:27,280 The most important thing about antibiotics is to actually finish the course. 564 00:35:27,280 --> 00:35:32,280 Partial use of courses is really part of this picture of emerging antibiotic resistance. 565 00:35:32,280 --> 00:35:38,240 So just if you commit fully, finish the course, use probiotics, offset them four to five hours 566 00:35:38,240 --> 00:35:43,040 outside the other dosing and continue them on afterward after you finish the course. 567 00:35:43,040 --> 00:35:47,540 Yeah, that's exactly what my husband says is if you're going to go for antibiotics, 568 00:35:47,540 --> 00:35:48,680 just finish it. 569 00:35:48,680 --> 00:35:53,760 And if you're going for antibiotics just to shorten kind of the duration of your symptoms, 570 00:35:53,760 --> 00:35:54,760 it's not worth it. 571 00:35:54,760 --> 00:35:55,760 No. 572 00:35:55,760 --> 00:35:56,760 It's not worth it. 573 00:35:56,760 --> 00:35:57,760 You know, just go for it to the end. 574 00:35:57,760 --> 00:36:01,280 Well, speaking of going for it to the end, right, this new Netflix documentary is kind 575 00:36:01,280 --> 00:36:04,180 of all the hot rage and it's called Hack Your Health. 576 00:36:04,180 --> 00:36:05,720 It's all about the gut, right? 577 00:36:05,720 --> 00:36:07,580 And it's kind of cutesy to be honest. 578 00:36:07,580 --> 00:36:08,580 You have seen it. 579 00:36:08,580 --> 00:36:11,560 Yeah, I have seen it and I love the people they interviewed. 580 00:36:11,560 --> 00:36:12,560 Julia Enders. 581 00:36:12,560 --> 00:36:13,560 She is very cool. 582 00:36:13,560 --> 00:36:14,560 Love her. 583 00:36:14,560 --> 00:36:15,560 She's very cute as well. 584 00:36:15,560 --> 00:36:16,560 My kids saw it. 585 00:36:16,560 --> 00:36:17,560 They loved it too. 586 00:36:17,560 --> 00:36:21,000 They were in an apple while they were watching it. 587 00:36:21,000 --> 00:36:22,000 Get me that fatter. 588 00:36:22,000 --> 00:36:24,360 But, you know, they kind of bring it. 589 00:36:24,360 --> 00:36:27,900 Obviously for them, they're looking at everything through the lens of gut, right? 590 00:36:27,900 --> 00:36:30,280 So gut health is the root of chronic illness. 591 00:36:30,280 --> 00:36:31,740 Gut health is the root of skin disease. 592 00:36:31,740 --> 00:36:33,560 Gut health is related to infertility. 593 00:36:33,560 --> 00:36:35,680 I mean, they go for everything. 594 00:36:35,680 --> 00:36:38,800 Do you believe that it's that fundamental and that far reaching? 595 00:36:38,800 --> 00:36:40,560 Are we ready to make those statements yet? 596 00:36:40,560 --> 00:36:43,360 And if not, what's your takeaways from that documentary? 597 00:36:43,360 --> 00:36:45,160 I love the documentary. 598 00:36:45,160 --> 00:36:50,360 I think it's a great way to really introduce gut health, particularly if you're at the 599 00:36:50,360 --> 00:36:51,360 start of your journey. 600 00:36:51,360 --> 00:36:57,680 I think they interviewed fabulous people in the space, particularly people like Rob Knight, 601 00:36:57,680 --> 00:37:02,000 John Cron, they know this space. 602 00:37:02,000 --> 00:37:07,080 In terms of the links, I think a lot of the research links are still really associative. 603 00:37:07,080 --> 00:37:12,400 I run a gut health company, so I would love to say it actually impacts absolutely everything. 604 00:37:12,400 --> 00:37:13,760 I think that's still coming. 605 00:37:13,760 --> 00:37:18,600 I would argue there's absolutely really good evidence for gut brain health and there's 606 00:37:18,600 --> 00:37:20,560 great gut skin health. 607 00:37:20,560 --> 00:37:22,680 I can't speak to some of the other topics. 608 00:37:22,680 --> 00:37:25,360 There's a huge amount of research. 609 00:37:25,360 --> 00:37:28,160 The base premise in medicine is do no harm. 610 00:37:28,160 --> 00:37:37,360 So most clinicians who recommend probiotic usage would say they're relatively cost effective, 611 00:37:37,360 --> 00:37:39,960 they do no harm, and they're worth a trial. 612 00:37:39,960 --> 00:37:45,440 So if you take that premise, then I think it is worth supplementing and trying them. 613 00:37:45,440 --> 00:37:49,800 In terms of the doco, I loved how they included the little felting. 614 00:37:49,800 --> 00:37:55,000 Yeah, that's what my kids loved. 615 00:37:55,000 --> 00:37:59,360 Although the FMT side of it, so I think it was really good that they introduced fecal 616 00:37:59,360 --> 00:38:02,440 microbial transplants. 617 00:38:02,440 --> 00:38:07,080 I would hold that space more, that is very much in the clinical space still. 618 00:38:07,080 --> 00:38:12,680 So the indications at the moment for FMT is for C. diff. 619 00:38:12,680 --> 00:38:18,600 In a hospital setting that's resistant, I don't think people should look at the documentary 620 00:38:18,600 --> 00:38:21,120 and think that doing FMT yourself at home is a good idea. 621 00:38:21,120 --> 00:38:23,120 It is not a good idea at all. 622 00:38:23,120 --> 00:38:27,600 That was a breathtaking segment. 623 00:38:27,600 --> 00:38:34,340 The main issue I have with that documentary, and I think FMT should be kept in the space 624 00:38:34,340 --> 00:38:38,040 where it currently is, which is under very strict clinical research. 625 00:38:38,040 --> 00:38:42,840 And the reason for that is that no one actually knows what the ideal microbiome is for you 626 00:38:42,840 --> 00:38:45,500 as an individual. 627 00:38:45,500 --> 00:38:48,740 So I think that space is still really being explored. 628 00:38:48,740 --> 00:38:52,920 And I think gastroenterologists in that space are still really heavily in the research side 629 00:38:52,920 --> 00:38:57,280 of it and are really looking at it specifically in the C. diff. space. 630 00:38:57,280 --> 00:39:01,560 I might be wrong, but that's my understanding of FMT and that's for the moment where it's 631 00:39:01,560 --> 00:39:02,560 at. 632 00:39:02,560 --> 00:39:06,280 My understanding is if I could get my hands on the fecal samples of the Olympic athletes 633 00:39:06,280 --> 00:39:11,240 that I expect my children to be, I should not inject that into them in my kitchen at 634 00:39:11,240 --> 00:39:12,240 home. 635 00:39:12,240 --> 00:39:13,240 Correct. 636 00:39:13,240 --> 00:39:14,240 Maybe just hang on that. 637 00:39:14,240 --> 00:39:15,240 Take that with a penisul. 638 00:39:15,240 --> 00:39:19,480 So my question is, do you eat the shit or is it a suppository? 639 00:39:19,480 --> 00:39:20,480 Because I was like... 640 00:39:20,480 --> 00:39:21,480 They do both. 641 00:39:21,480 --> 00:39:22,480 She encapsulated it. 642 00:39:22,480 --> 00:39:23,480 She encapsulated it. 643 00:39:23,480 --> 00:39:24,480 So technically, we ate it. 644 00:39:24,480 --> 00:39:25,480 Yeah. 645 00:39:25,480 --> 00:39:26,480 I mean, if we're being serious here. 646 00:39:26,480 --> 00:39:29,480 But in the clinical, it's generally via colonoscopy. 647 00:39:29,480 --> 00:39:32,680 I think that would probably have more of a draw for me. 648 00:39:32,680 --> 00:39:33,680 Yeah. 649 00:39:33,680 --> 00:39:37,520 If you're going to go down the pathway and if we've established the perfect one for you. 650 00:39:37,520 --> 00:39:38,520 Yeah. 651 00:39:38,520 --> 00:39:40,160 Well, again, outside of eating poop, right? 652 00:39:40,160 --> 00:39:44,640 So outside of the very extreme methods here, I have so many friends, right, who think they're 653 00:39:44,640 --> 00:39:46,240 just going to pop open a kombucha. 654 00:39:46,240 --> 00:39:50,600 They're going to take a packet of probiotics, a sachet of this and boom, instant magical 655 00:39:50,600 --> 00:39:52,120 gut health, right? 656 00:39:52,120 --> 00:39:57,600 But I'm getting the sense from you that there's a lot of work to be done food-wise before 657 00:39:57,600 --> 00:39:59,680 the supplementation even makes a difference. 658 00:39:59,680 --> 00:40:04,120 What are your non-negotiables for someone who's seeking better gut health? 659 00:40:04,120 --> 00:40:05,120 Okay. 660 00:40:05,120 --> 00:40:08,880 Well, I think I have to use the triumvirate. 661 00:40:08,880 --> 00:40:10,640 I mean, it's a sleep diet exercise. 662 00:40:10,640 --> 00:40:16,360 So for gut health, it's diet first and foremost, and it's highly malleable. 663 00:40:16,360 --> 00:40:17,840 You can change your meals. 664 00:40:17,840 --> 00:40:23,640 And the thing with fiber is just ideally you need like 30 grams of fiber a day. 665 00:40:23,640 --> 00:40:25,360 And that's hard if you're looking at the back of a packet. 666 00:40:25,360 --> 00:40:29,260 So instead of looking at backs of packet, which ideally you shouldn't be, should be 667 00:40:29,260 --> 00:40:33,600 eating whole foods, is three quarters of your plate needs to be plants and they need to 668 00:40:33,600 --> 00:40:35,280 be different each time. 669 00:40:35,280 --> 00:40:37,400 So you can look at that straight up and look at diet. 670 00:40:37,400 --> 00:40:40,320 And as you increase fiber, you should actually increase it slowly. 671 00:40:40,320 --> 00:40:46,000 Because if you go from eating your fast food kind of standard American, say diet or whatever, 672 00:40:46,000 --> 00:40:50,760 and then the next day you ingest, you know, 40 grams of fiber, your gut might be a little 673 00:40:50,760 --> 00:40:55,080 bit upset with you that you've gone from sort of zero to hero. 674 00:40:55,080 --> 00:41:00,360 So the food that you're eating is the most powerful choice you can make. 675 00:41:00,360 --> 00:41:04,200 This is great quote by a physician in the 1970s. 676 00:41:04,200 --> 00:41:06,520 I think he was Irish. 677 00:41:06,520 --> 00:41:11,080 And he said something like, you know, America is a constipated nation. 678 00:41:11,080 --> 00:41:15,960 That's not the quote I thought you were going to pull, but I like it as an American. 679 00:41:15,960 --> 00:41:16,960 Yeah. 680 00:41:16,960 --> 00:41:20,880 And he looked in the 70s, I think, at fiber intake, you know, at parts of Africa and Uganda. 681 00:41:20,880 --> 00:41:25,320 And they have seven times the amount of fiber that we're sort of currently ingesting. 682 00:41:25,320 --> 00:41:27,960 But they also have a genetic and lifestyle. 683 00:41:27,960 --> 00:41:33,640 They're eating a huge amount of starch and tubers, and that's their local geographical 684 00:41:33,640 --> 00:41:34,640 diet. 685 00:41:34,640 --> 00:41:38,600 But it's just to say that variation of fiber intake is huge. 686 00:41:38,600 --> 00:41:42,680 Exercise is great for your gut, a natural circadian rhythm, the gut actually does need 687 00:41:42,680 --> 00:41:43,680 a rest. 688 00:41:43,680 --> 00:41:47,760 And if you build in a 12-12, if you want to do intermittent fasting, the time that you're 689 00:41:47,760 --> 00:41:52,360 fasting, your gut is regenerating, the mucus layer is regenerating itself. 690 00:41:52,360 --> 00:41:56,960 It does absolutely need that gut rest. 691 00:41:56,960 --> 00:42:01,760 And in terms of sleep, I mean, I don't need to, I think most people understand the impacts 692 00:42:01,760 --> 00:42:05,440 of sleep on any system you're talking about. 693 00:42:05,440 --> 00:42:11,280 So unless you're really nailing down those three, everything else is really just the 694 00:42:11,280 --> 00:42:12,320 top part of it. 695 00:42:12,320 --> 00:42:16,480 You need to focus on those three things as core. 696 00:42:16,480 --> 00:42:22,720 And I think from a female perspective as well, is gut health influences brain health. 697 00:42:22,720 --> 00:42:28,720 And if there's one thing to sort of get across is women are really good, I think, at understanding 698 00:42:28,720 --> 00:42:35,560 currently risks of breast cancer, but brain health and dementia risk is substantial. 699 00:42:35,560 --> 00:42:40,760 And I think if you're eating to support your gut, you're actually supporting your brain 700 00:42:40,760 --> 00:42:41,760 as well. 701 00:42:41,760 --> 00:42:48,000 When it comes to eating fibrous foods, does it matter how it's prepared? 702 00:42:48,000 --> 00:42:49,000 And I'll give you an example. 703 00:42:49,000 --> 00:42:53,000 So yesterday I made this dish called sorgh, which was full of loads of different greens. 704 00:42:53,000 --> 00:42:59,200 I chucked in some broccoli, some cabbage, some chai sims, some spinach and ginger and 705 00:42:59,200 --> 00:43:00,200 onions and garlic. 706 00:43:00,200 --> 00:43:01,680 So basically a lot of stuff. 707 00:43:01,680 --> 00:43:03,080 But then I blended everything. 708 00:43:03,080 --> 00:43:08,720 And then I'm thinking, is this blending breaking down that fiber that should have been done 709 00:43:08,720 --> 00:43:13,320 in the gut or will I still be able to get the fiber out of it? 710 00:43:13,320 --> 00:43:17,080 I mean, you know, I was, I don't know if I'm overthinking it or whatever. 711 00:43:17,080 --> 00:43:18,080 Yeah. 712 00:43:18,080 --> 00:43:19,840 So I think the goal is get the fiber in. 713 00:43:19,840 --> 00:43:25,840 If you have a fussy child, then smoothies and blending is a really good way of doing 714 00:43:25,840 --> 00:43:26,840 that. 715 00:43:26,840 --> 00:43:32,920 If that's the only way in the ideal world, you really want to slow down that level of 716 00:43:32,920 --> 00:43:33,920 absorption. 717 00:43:33,920 --> 00:43:38,240 And the issue with liquefying is that you're getting faster absorption higher up in the 718 00:43:38,240 --> 00:43:44,480 small intestine and you're not having that mechanical digestion process that starts obviously 719 00:43:44,480 --> 00:43:49,520 with enzymes in the mouth and really ramps up with the stomach and then into the small 720 00:43:49,520 --> 00:43:50,520 intestine. 721 00:43:50,520 --> 00:43:56,080 So I would argue if that's the only way that your child adolescent will eat vegetables, 722 00:43:56,080 --> 00:43:57,080 then do that. 723 00:43:57,080 --> 00:44:01,660 Ideally, we want them eating whole, you know, whole vegetables on their plate, visually 724 00:44:01,660 --> 00:44:04,040 being stimulated, having all that color. 725 00:44:04,040 --> 00:44:06,580 Because the process starts really with vision. 726 00:44:06,580 --> 00:44:07,580 And it's actually more appealing. 727 00:44:07,580 --> 00:44:13,580 I find when you do smoothies and liquefies, it's not anywhere near as appealing. 728 00:44:13,580 --> 00:44:16,040 It's also that combination. 729 00:44:16,040 --> 00:44:20,680 You've got to really try and nail down that protein carbohydrate fat combo as well. 730 00:44:20,680 --> 00:44:26,200 Because that obviously, that's a really big determinant of the absorption rates as well. 731 00:44:26,200 --> 00:44:29,000 And fiber, you can talk a lot about fiber. 732 00:44:29,000 --> 00:44:35,680 And it sounds really boring, but it's really important from a gut health perspective. 733 00:44:35,680 --> 00:44:39,240 And we just aren't eating enough of it because as soon as you're eating processed foods, 734 00:44:39,240 --> 00:44:43,560 high fat foods, you're actually not eating enough fiber in general. 735 00:44:43,560 --> 00:44:48,280 And it's actually has a really filling component to it, which we often sort of don't think 736 00:44:48,280 --> 00:44:49,280 about. 737 00:44:49,280 --> 00:44:51,800 We all sort of think about protein and fat as filling us up. 738 00:44:51,800 --> 00:44:56,600 But the fiber component of your carbs is and that's really that push to use whole grains 739 00:44:56,600 --> 00:45:01,780 and to not process them and use them as nature intended them and use more of those ancient 740 00:45:01,780 --> 00:45:07,000 grains ones that people can't pronounce and you know, like freaker and keemwe. 741 00:45:07,000 --> 00:45:10,880 All these things if I, you know, in my, if you've got an old generation, they've never 742 00:45:10,880 --> 00:45:11,880 heard of them. 743 00:45:11,880 --> 00:45:12,880 They're like, what is this? 744 00:45:12,880 --> 00:45:13,880 Yeah. 745 00:45:13,880 --> 00:45:18,920 Well, you've given us a ton of food for thought, no pun intended for today. 746 00:45:18,920 --> 00:45:23,720 But I would love to know kind of a summary point of your forties formula, right? 747 00:45:23,720 --> 00:45:27,160 So this can, I mean, you can, you've already mentioned a few great things, right? 748 00:45:27,160 --> 00:45:29,280 Between sleep and diet and all this. 749 00:45:29,280 --> 00:45:34,280 But if you were giving women kind of one summary piece of advice for how they can live better, 750 00:45:34,280 --> 00:45:38,560 think better, move better, feel better in their forties, what would that look like for 751 00:45:38,560 --> 00:45:39,560 you? 752 00:45:39,560 --> 00:45:44,280 Eat lots of fiber, make sure it's diverse. 753 00:45:44,280 --> 00:45:48,260 Make sure you have as much diverse fiber as you have diverse friends. 754 00:45:48,260 --> 00:45:52,920 So make sure you have friends that have differing views to you that support you but challenge 755 00:45:52,920 --> 00:45:56,760 you at the same time. 756 00:45:56,760 --> 00:46:04,920 And yeah, kind of use those in combination and really try and maximize that opportunity 757 00:46:04,920 --> 00:46:06,360 to support your gut health. 758 00:46:06,360 --> 00:46:07,360 I love it. 759 00:46:07,360 --> 00:46:09,080 Eat the rainbow, befriend the rainbow. 760 00:46:09,080 --> 00:46:13,440 Great tips from Dr. Elizabeth Biggs today being on our program. 761 00:46:13,440 --> 00:46:14,640 Thank you so much for coming in. 762 00:46:14,640 --> 00:46:18,480 Thank you both for having me. 763 00:46:18,480 --> 00:46:20,400 This is Paul, our editor. 764 00:46:20,400 --> 00:46:25,400 He's a 25 year old unmarried Singaporean guy listening to the ramblings of 12 older women 765 00:46:25,400 --> 00:46:29,200 on everything from menopause to weightlifting to sex. 766 00:46:29,200 --> 00:46:31,680 So Paul, what's your thoughts on today's conversation? 767 00:46:31,680 --> 00:46:34,240 Hey, what's up, Paul here again. 768 00:46:34,240 --> 00:46:38,920 You know, today's topic on gut health, I think it's something that I personally don't 769 00:46:38,920 --> 00:46:44,240 know much about, you know, maybe besides drinking like Yakult when I was growing up, which is 770 00:46:44,240 --> 00:46:49,800 basically like a yogurt drink that's readily available here in Singapore. 771 00:46:49,800 --> 00:46:55,880 You know, and I also didn't know that I guess prebiotic and probiotics can be shelf stable 772 00:46:55,880 --> 00:46:59,520 because I've always thought like they are something that you have to refrigerate, which 773 00:46:59,520 --> 00:47:00,520 is pretty cool. 774 00:47:00,520 --> 00:47:01,520 Pun intended. 775 00:47:01,520 --> 00:47:02,520 I'm just kidding. 776 00:47:02,520 --> 00:47:08,600 Yeah, you know, like the whole concept of introducing different species and looking 777 00:47:08,600 --> 00:47:13,720 to probiotics to enhance digestion and support the immune system. 778 00:47:13,720 --> 00:47:17,960 Also I like the part where he talks about eating shit, you know, being a thing for probiotics 779 00:47:17,960 --> 00:47:25,480 to generally fire colonoscopy, which is, well, I guess similar to transplanting shit up your 780 00:47:25,480 --> 00:47:26,480 ass, I guess. 781 00:47:26,480 --> 00:47:27,480 All right. 782 00:47:27,480 --> 00:47:30,480 Anyway, I'll catch you in the next one. 783 00:47:30,480 --> 00:47:31,480 Thank you for sharing. 784 00:47:31,480 --> 00:47:32,480 See ya. 785 00:47:32,480 --> 00:47:34,480 Guys, you know how much we love coffee. 786 00:47:34,480 --> 00:47:37,400 And if you want to share some love, you know, you can get us one. 787 00:47:37,400 --> 00:47:41,880 Just visit buymeacoffee.com slash the forties formula. 788 00:47:41,880 --> 00:47:44,400 Cheers. 789 00:47:44,400 --> 00:47:49,460 Had a great review from user one two four nine zero three nine seven eight four on episode 790 00:47:49,460 --> 00:47:51,880 five with Dr. Cheryl. 791 00:47:51,880 --> 00:47:53,480 Just listen to the one about burnout. 792 00:47:53,480 --> 00:47:56,920 I really think everything she talks about also applies to men. 793 00:47:56,920 --> 00:47:58,080 Really interesting. 794 00:47:58,080 --> 00:48:02,480 So far, loving all the podcasts and have shared with many friends. 795 00:48:02,480 --> 00:48:04,200 Thanks for sharing our episodes. 796 00:48:04,200 --> 00:48:06,800 And definitely this is not just for women. 797 00:48:06,800 --> 00:48:12,600 Men can take in exactly what we're saying and apply it to their life too. 798 00:48:12,600 --> 00:48:17,320 Before we go, please remember to hit subscribe and take a moment to support the forties formula 799 00:48:17,320 --> 00:48:20,720 by leaving a review on your favorite podcast platform. 800 00:48:20,720 --> 00:48:24,520 Your reviews will help us to reach more people and allow us to continue to bring valuable 801 00:48:24,520 --> 00:48:25,520 content. 802 00:48:25,520 --> 00:48:28,620 It should only take a moment and it's a free way for you to support the show. 803 00:48:28,620 --> 00:48:33,160 You can also stay updated with the forties formula by following us on Instagram at the 804 00:48:33,160 --> 00:48:34,380 forties formula. 805 00:48:34,380 --> 00:48:35,600 All one word. 806 00:48:35,600 --> 00:48:39,160 We share behind the scenes insights, episode updates and much more. 807 00:48:39,160 --> 00:48:41,840 So please be sure to hit that follow button. 808 00:48:41,840 --> 00:48:43,480 We appreciate your time and support. 809 00:48:43,480 --> 00:48:46,680 Thank you for being part of this community and we'll be back next week for more empowering 810 00:48:46,680 --> 00:48:49,200 conversations with inspiring guests. 811 00:48:49,200 --> 00:49:14,560 Bye. 812 00:49:19,200 --> 00:49:34,480 So I do feel a little bit of Stephanie Esteem. 813 00:49:34,480 --> 00:49:37,080 Yeah, similar vibe. 814 00:49:37,080 --> 00:49:40,680 But Gabrielle Lyons like all tatted up and like, yeah, a little rougher. 815 00:49:40,680 --> 00:49:41,680 Yeah. 816 00:49:41,680 --> 00:49:43,600 You know, she reminds me of who's that makeup lady? 817 00:49:43,600 --> 00:49:45,400 Do you know who I'm thinking of? 818 00:49:45,400 --> 00:49:46,400 Tell me something. 819 00:49:46,400 --> 00:49:47,400 Something Von something. 820 00:49:47,400 --> 00:49:48,400 Oh, Kat Von D. 821 00:49:48,400 --> 00:49:49,400 I feel like she's got a Kat Von D. 822 00:49:49,400 --> 00:49:50,400 Yeah, she definitely is. 823 00:49:50,400 --> 00:49:51,400 She's the Kat Von D of medicine. 824 00:49:51,400 --> 00:49:52,400 Yeah, she sounds kind of cool. 825 00:49:52,400 --> 00:49:53,400 Yeah, she's that's exactly is exactly that. 826 00:49:53,400 --> 00:49:54,400 She's I mean, she's really she does not mince words. 827 00:49:54,400 --> 00:49:55,400 Yeah. 828 00:49:55,400 --> 00:49:56,400 Okay. 829 00:49:56,400 --> 00:49:57,400 She's basically like if you're not strength training, you're trash. 830 00:49:57,400 --> 00:49:58,400 I don't disagree. 831 00:49:58,400 --> 00:49:59,400 Okay. 832 00:49:59,400 --> 00:50:00,400 I don't disagree. 833 00:50:00,400 --> 00:50:01,400 I like it. 834 00:50:01,400 --> 00:50:02,400 She's just putting her money where it matters. 835 00:50:02,400 --> 00:50:03,400 Yeah, that's very much. 836 00:50:03,400 --> 00:50:04,400 Yeah. 837 00:50:04,400 --> 00:50:05,400 Yeah. 838 00:50:05,400 --> 00:50:06,400 And she can much like Peter T. 839 00:50:06,400 --> 00:50:07,400 It's like it's like she definitely has the credentials and research to back up. 840 00:50:07,400 --> 00:50:08,400 So she's like, she's like, she's like, she's like, she's like, she's like, she's like, 841 00:50:08,400 --> 00:50:22,400 she's like, she's like, she's like, she's like, she's like, she's like, she's like, she's 842 00:50:22,400 --> 00:50:28,400 like, she's like, she's like, she's like, she's like, she's like, she's like, she's 843 00:50:28,400 --> 00:50:31,360 like, she's like, she's like, she's like, she's like, she's like, she's like, she's 844 00:50:31,360 --> 00:50:36,320 like, she's like, she's like, she's like, she's like, she's like, she's like, she's 845 00:50:36,320 --> 00:50:38,320 like, she's like, she's like, she's like, she's like, she's like.