WEBVTT 00:00:00.000 --> 00:00:02.020 What is your gut doing and what role does that 00:00:02.020 --> 00:00:05.759 play? And that obsession took form in the world 00:00:05.759 --> 00:00:09.179 of poop. Because for me, I really like connecting 00:00:09.179 --> 00:00:13.919 with other humans and poop was just such a beautiful 00:00:13.919 --> 00:00:24.379 conversation starter. Well, Sarah, I'm so excited 00:00:24.379 --> 00:00:28.120 to have you on our podcast. You and I go back. 00:00:28.519 --> 00:00:32.200 well over a decade, actually. And when we thought 00:00:32.200 --> 00:00:35.700 about today's topic, which is all about the gut 00:00:35.700 --> 00:00:40.079 digestion, I couldn't have thought of a better 00:00:40.079 --> 00:00:43.899 person than you to be on our podcast. So well, 00:00:43.899 --> 00:00:46.920 welcome to Hum's podcast. Really nice to see 00:00:46.920 --> 00:00:49.119 you again. Where are you right now, by the way? 00:00:49.659 --> 00:00:53.520 I'm right outside of Philadelphia and we just 00:00:53.520 --> 00:00:56.219 got a house, which is very exciting. So we're 00:00:56.219 --> 00:00:59.429 in the process of making some improvements there 00:00:59.429 --> 00:01:01.950 because she needs a little love this house. And 00:01:01.950 --> 00:01:04.950 yeah, just closer to my family. I love that. 00:01:05.250 --> 00:01:09.430 Well, so Sarah is no stranger to the world of 00:01:09.430 --> 00:01:11.890 wellness. She's a registered dietician, a holistic 00:01:11.890 --> 00:01:14.530 health practitioner, and she has an obsession 00:01:14.530 --> 00:01:17.950 about the guts that made her one of the top, 00:01:17.950 --> 00:01:21.150 you know, brains within the space. She really 00:01:21.150 --> 00:01:23.980 knows when it comes to addressing gut health 00:01:23.980 --> 00:01:26.799 issues, what to do and through a lot of like 00:01:26.799 --> 00:01:28.480 personal experience. And maybe we'll start there 00:01:28.480 --> 00:01:29.799 a little bit. It's like, you know, how you got 00:01:29.799 --> 00:01:32.480 really interested with, you know, to gut health 00:01:32.480 --> 00:01:34.359 and like what really introduced you to this world, 00:01:34.400 --> 00:01:37.519 which is always evolving very fast. And there 00:01:37.519 --> 00:01:39.420 I have my latest obsession. I'll talk about that 00:01:39.420 --> 00:01:41.319 in a second, but I'm really curious, like, tell 00:01:41.319 --> 00:01:43.159 me a little bit about how you got into the world 00:01:43.159 --> 00:01:46.299 of gut health. So for me, it was always a part 00:01:46.299 --> 00:01:50.209 of my world. I come from a Jewish background. 00:01:50.469 --> 00:01:52.290 And I feel like within that community, we're 00:01:52.290 --> 00:01:55.129 always talking about hooping and farting and 00:01:55.129 --> 00:01:56.530 constipation. At least that was the household 00:01:56.530 --> 00:01:59.989 that I grew up in. And my family had digestive 00:01:59.989 --> 00:02:02.430 issues. So it was kind of normalized. And there 00:02:02.430 --> 00:02:05.200 was also this obsession with food. So I think 00:02:05.200 --> 00:02:07.599 between the two of those pieces, I was kind of 00:02:07.599 --> 00:02:09.840 like, I had no other path to go on other than 00:02:09.840 --> 00:02:11.759 becoming a dietitian because I really wanted 00:02:11.759 --> 00:02:14.800 to understand what happens to your body when 00:02:14.800 --> 00:02:17.479 you're eating and then ultimately what is your 00:02:17.479 --> 00:02:19.900 gut doing and what role does that play? And that 00:02:19.900 --> 00:02:25.800 obsession kind of took form in the world of poop 00:02:25.800 --> 00:02:28.620 because for me, I really like connecting with 00:02:28.620 --> 00:02:32.900 other humans and poop was just such a beautiful... 00:02:34.179 --> 00:02:37.419 conversation starter, because we all do it and 00:02:37.419 --> 00:02:40.780 it creates this like, human bond, because it's 00:02:40.780 --> 00:02:44.599 just a point of connection. So from this obsession 00:02:44.599 --> 00:02:47.379 and deeper education within the gut and the gut 00:02:47.379 --> 00:02:50.139 microbiome, my segue into that and the way I've 00:02:50.139 --> 00:02:52.180 really educated and connected with people has 00:02:52.180 --> 00:02:55.719 been through poop. So it's been a magical, wild 00:02:55.719 --> 00:02:59.979 ride. And yeah, it's been really fun. I still 00:02:59.979 --> 00:03:02.520 remember those days when you came to the office 00:03:02.520 --> 00:03:05.580 and you had a poop emoji mug that was, it's still 00:03:05.580 --> 00:03:10.400 in the office, by the way, we capped it. We think 00:03:10.400 --> 00:03:14.759 about your poop journey on a daily basis here 00:03:14.759 --> 00:03:17.599 in the office. So I really love that. And I think 00:03:17.599 --> 00:03:20.080 that's our connection as well. Like I got into 00:03:20.080 --> 00:03:22.699 this industry through gut help that ultimately 00:03:22.699 --> 00:03:25.360 fixed my skin health. Like I was struggling with 00:03:25.360 --> 00:03:28.699 acne well into my thirties and then changing 00:03:28.699 --> 00:03:31.360 my diet and changing my supplement routine really 00:03:31.360 --> 00:03:33.360 helped me fix my skin from the inside out and 00:03:33.360 --> 00:03:36.680 that's really when my interest peaked when it 00:03:36.680 --> 00:03:39.159 came to gut health. So then that's how we connected 00:03:39.159 --> 00:03:40.979 years ago and then we worked together for a few 00:03:40.979 --> 00:03:43.319 years and you know now you're in Philadelphia 00:03:43.319 --> 00:03:45.000 and sounds like you're having a great time there 00:03:45.000 --> 00:03:46.740 as well. But let's talk about poop a little bit 00:03:46.740 --> 00:03:48.280 and let's talk a little bit out like you know 00:03:48.280 --> 00:03:50.500 what you're really excited about these days. 00:03:50.500 --> 00:03:55.159 Like I have this obsession with fiber at the 00:03:55.159 --> 00:03:58.919 moment for so many reasons. There are, and I 00:03:58.919 --> 00:04:00.580 want to dive into this with you a little bit 00:04:00.580 --> 00:04:04.139 more, like your thoughts in general, but like 00:04:04.139 --> 00:04:06.860 purely like fiber is something we don't get enough. 00:04:07.240 --> 00:04:08.819 And most of us now have died. I think that's 00:04:08.819 --> 00:04:10.800 already like a common thread right there, but 00:04:10.800 --> 00:04:12.979 it's so powerful because it can help you fix 00:04:12.979 --> 00:04:15.729 your regularity, but it can also... People with 00:04:15.729 --> 00:04:18.230 IBS can benefit from a fiber intake as well. 00:04:18.990 --> 00:04:22.029 There are studies that show certain kinds of 00:04:22.029 --> 00:04:24.649 prebiotic fibers raise your GLP -1 levels, which 00:04:24.649 --> 00:04:26.430 is a really hot topic within the wellness space 00:04:26.430 --> 00:04:29.610 right now. But let's go into the fiber space. 00:04:29.870 --> 00:04:31.750 And I just want to get your take on it and the 00:04:31.750 --> 00:04:34.850 different kinds of fibers and all that. And let's 00:04:34.850 --> 00:04:36.689 start maybe with a stat where it's like, I don't 00:04:36.689 --> 00:04:38.129 know what the exact number is, but it sounds 00:04:38.129 --> 00:04:41.170 like more than 80%. Some studies say 95 % of 00:04:41.170 --> 00:04:43.790 Americans do not get enough fiber. So let's start 00:04:43.790 --> 00:04:46.569 with the basics, really. What is fiber and why 00:04:46.569 --> 00:04:48.769 do we need it so badly and why don't we get enough 00:04:48.769 --> 00:04:53.009 of it? Yeah. So fiber is a very hot, sexy topic 00:04:53.009 --> 00:04:55.899 for dieticians. Before I get into the stats, 00:04:56.060 --> 00:04:58.259 I just, I was remembering being at Fincy, which 00:04:58.259 --> 00:05:00.759 is this big dietetics conference and fiber was 00:05:00.759 --> 00:05:03.939 like the hot ticket item and everything had fiber. 00:05:04.360 --> 00:05:06.040 And so you were taking all, I was taking all 00:05:06.040 --> 00:05:07.579 these samples and I was eating all this food 00:05:07.579 --> 00:05:09.500 and it was just loaded with fiber. So I definitely 00:05:09.500 --> 00:05:12.560 exceeded my fiber limits for the day. And it 00:05:12.560 --> 00:05:15.620 was quite. Quite an experience. But typically 00:05:15.620 --> 00:05:17.879 most people don't get enough fiber, which is 00:05:17.879 --> 00:05:20.839 why I think there was this focus on how do we 00:05:20.839 --> 00:05:24.060 put fiber into more foods. And fiber essentially 00:05:24.060 --> 00:05:27.120 is a non -digestible carbohydrate. So your body 00:05:27.120 --> 00:05:29.759 isn't actually breaking it down to use it for 00:05:29.759 --> 00:05:33.220 energy or to use it for anything nutrient -wise. 00:05:33.519 --> 00:05:36.980 It's really fueling your microbiome or it's helping 00:05:36.980 --> 00:05:42.199 create bulk and just... weight in your stool 00:05:42.199 --> 00:05:44.699 to help move it through. So you have two kinds. 00:05:44.819 --> 00:05:47.240 You have insoluble and soluble. And those are 00:05:47.240 --> 00:05:49.379 the predominant types. The insoluble is that 00:05:49.379 --> 00:05:51.879 bulk forming fiber. And I always think of it 00:05:51.879 --> 00:05:54.420 as like this sweeping and clearing out. Like 00:05:54.420 --> 00:05:57.560 it just helps poop move along through digestive 00:05:57.560 --> 00:06:00.879 tract. Whereas the soluble fiber helps pull water 00:06:00.879 --> 00:06:04.259 in and creates more of like a gel -like texture 00:06:04.259 --> 00:06:06.240 and consistency. And it also helps things move 00:06:06.240 --> 00:06:09.420 out. But then there's More complexities within 00:06:09.420 --> 00:06:12.480 soluble fiber that impact the microbiome in a 00:06:12.480 --> 00:06:15.259 really cool way So well, let's let's dive right 00:06:15.259 --> 00:06:17.220 into this one in a really cool way. What do you 00:06:17.220 --> 00:06:21.279 mean? So we don't our bodies don't use fiber 00:06:21.279 --> 00:06:25.199 But our gut bacteria use fiber and our gut bacteria 00:06:25.199 --> 00:06:27.519 when you look at it from a genetic perspective 00:06:27.519 --> 00:06:30.720 There's more bacterial DNA in our bodies then 00:06:30.720 --> 00:06:33.160 there is human DNA. So that always makes me think 00:06:33.160 --> 00:06:36.790 like who's really running the show and bacteria 00:06:36.790 --> 00:06:38.970 make neurotransmitters, which impact our mood. 00:06:39.290 --> 00:06:42.149 So they're really integral to our overall health 00:06:42.149 --> 00:06:44.569 and function and just how we move through the 00:06:44.569 --> 00:06:46.829 world. And that's what the soluble fiber does 00:06:46.829 --> 00:06:50.689 is it's fuel for bacteria and they ferment it 00:06:50.689 --> 00:06:52.970 and they create neurotransmitters. They create 00:06:52.970 --> 00:06:55.009 short chain fatty acids. They create compounds 00:06:55.009 --> 00:06:57.269 that are protective influence and make things 00:06:57.269 --> 00:07:00.949 like GLP -1, which we'll talk about. So they're 00:07:00.949 --> 00:07:03.230 really, it's really incredible. And it's this 00:07:03.230 --> 00:07:07.339 really beautiful relationship of human and bacteria. 00:07:08.519 --> 00:07:12.579 Okay, interesting. And prebiotic fiber, where 00:07:12.579 --> 00:07:14.860 would that fall? Because I hear that term being 00:07:14.860 --> 00:07:17.399 thrown out, you know, thrown out like a lot basically 00:07:17.399 --> 00:07:19.899 here all over social media and all that. What 00:07:19.899 --> 00:07:22.980 is prebiotic fiber? Yeah, prebiotic fiber is 00:07:22.980 --> 00:07:25.500 essentially anything that's going to fall into 00:07:25.500 --> 00:07:27.699 that soluble fiber category that's going to feed 00:07:27.699 --> 00:07:30.120 bacteria. The insoluble fiber doesn't feed bacteria, 00:07:30.600 --> 00:07:33.060 but soluble fiber or like resistant starch is 00:07:33.060 --> 00:07:35.639 a big one. It's basically any carbohydrate that 00:07:35.639 --> 00:07:38.819 feeds a bacteria. Okay. And that's really where 00:07:38.819 --> 00:07:40.939 we see the biggest benefits, I would say, right? 00:07:41.120 --> 00:07:42.879 Like in terms of like, um, I mean, it depends 00:07:42.879 --> 00:07:45.319 on what you're looking for, but looking after 00:07:45.319 --> 00:07:48.279 that gut microbiome is so critical and feeding 00:07:48.279 --> 00:07:50.459 the right bacteria, of course, is really critical 00:07:50.459 --> 00:07:52.300 as well because they could. good bacteria and 00:07:52.300 --> 00:07:54.439 bad bacteria, as we know. But tell me a little 00:07:54.439 --> 00:07:57.319 bit more about the different kinds of concerns 00:07:57.319 --> 00:08:00.899 that you would address with fiber. I'm just curious 00:08:00.899 --> 00:08:03.279 because there's obviously, there's heart health, 00:08:03.459 --> 00:08:05.560 there's digestive health, there's regularity. 00:08:06.199 --> 00:08:07.779 And maybe just walk me through that a little 00:08:07.779 --> 00:08:10.519 bit, how we should think about the different 00:08:10.519 --> 00:08:12.819 kinds of fibers and how these different kinds 00:08:12.819 --> 00:08:16.040 of fibers can really improve our day to day. 00:08:17.030 --> 00:08:19.189 Yeah, I mean, there's so many different benefits. 00:08:19.250 --> 00:08:21.790 And I think the first step, the most foundational 00:08:21.790 --> 00:08:24.970 piece is how do you get it into your body? Do 00:08:24.970 --> 00:08:26.610 you get enough? Because like you said in the 00:08:26.610 --> 00:08:28.870 very beginning, Most people aren't getting the 00:08:28.870 --> 00:08:32.049 recommended 25 to 38 grams of fiber that you 00:08:32.049 --> 00:08:34.950 need in a day. And fiber creates that sense of 00:08:34.950 --> 00:08:37.490 satiety, creates a fullness. It feeds our gut 00:08:37.490 --> 00:08:40.350 microbiome. So it's really, really crucial. And 00:08:40.350 --> 00:08:42.669 most people don't get it. So that's like, first 00:08:42.669 --> 00:08:45.710 and foremost is thinking about how can you incorporate 00:08:45.710 --> 00:08:48.690 it easily into your diet and getting lots of 00:08:48.690 --> 00:08:51.830 variety because it has so many beneficial health 00:08:51.830 --> 00:08:55.200 impacts. Like it's just... I don't even think 00:08:55.200 --> 00:08:57.399 we know every single thing that it touches in 00:08:57.399 --> 00:08:59.500 the body. It's just so crucial. We really don't 00:08:59.500 --> 00:09:01.659 know. But we do know it does definitely work. 00:09:01.879 --> 00:09:04.340 I mean, I can tell. It works and we don't get 00:09:04.340 --> 00:09:07.240 enough. We don't get enough. But if you get a 00:09:07.240 --> 00:09:10.679 lot of it, you can feel that too, for sure. So 00:09:10.679 --> 00:09:13.820 there's definitely. Yeah. And I see people in 00:09:13.820 --> 00:09:16.500 two camps. So I focus primarily on people with 00:09:16.500 --> 00:09:19.980 digestive issues. And so when you are told to 00:09:19.980 --> 00:09:23.139 eat a lot of fiber, and you have an altered gut 00:09:23.139 --> 00:09:25.580 composition or you have an imbalance in your 00:09:25.580 --> 00:09:28.659 gut or digestive weakness, whatever it's presenting 00:09:28.659 --> 00:09:32.220 as, it's actually hard to get adequate fiber 00:09:32.220 --> 00:09:34.960 because it makes you so bloated and then it can 00:09:34.960 --> 00:09:37.820 create diarrhea or constipation. So when you 00:09:37.820 --> 00:09:39.820 start to get into the nuanced pieces of digestive 00:09:39.820 --> 00:09:43.480 issues, fiber is a really big topic because it's 00:09:43.480 --> 00:09:45.919 hard to increase it when it's actively causing 00:09:45.919 --> 00:09:51.899 you pain. Tell me somebody who is like Looking 00:09:51.899 --> 00:09:54.039 for help with regularity because that's often 00:09:54.039 --> 00:09:56.740 like a benefit that people really seek when it 00:09:56.740 --> 00:10:00.059 comes to fiber consumption What kind of fiber 00:10:00.059 --> 00:10:03.240 helps and how much fiber do you recommend? So 00:10:03.240 --> 00:10:06.559 I always go back to Basics and look at how many 00:10:06.559 --> 00:10:08.220 fruits and vegetables are you eating because 00:10:08.220 --> 00:10:10.460 that's really one of the best places to start 00:10:10.460 --> 00:10:14.320 and with regularity if it's constipation, you 00:10:14.320 --> 00:10:16.179 want to think more about things that are like 00:10:16.179 --> 00:10:18.320 pulling water into your gut, the soluble type 00:10:18.320 --> 00:10:22.279 fibers. Ground flax is a great one. Pectins are 00:10:22.279 --> 00:10:26.039 great. Gums like guar gum, acacia, those are 00:10:26.039 --> 00:10:28.700 really beneficial to the overall gut. So thinking 00:10:28.700 --> 00:10:30.700 about how we can incorporate those things. And 00:10:30.700 --> 00:10:34.220 then again, just simplifying it, right? I have 00:10:34.220 --> 00:10:37.600 a tendency to go really far down the science 00:10:37.600 --> 00:10:39.500 rabbit hole and be like, oh, well, here's a study 00:10:39.500 --> 00:10:41.620 that shows this. And really, if we can just kind 00:10:41.620 --> 00:10:45.159 of take a step back and say, okay, are you eating 00:10:45.159 --> 00:10:49.100 three to five cups of vegetables a day? Who can 00:10:49.100 --> 00:10:50.720 say yes to that? I don't even think I can say 00:10:50.720 --> 00:10:52.740 yes to that. So it's like, there's my first, 00:10:52.740 --> 00:10:56.039 I personally have the aspiration. And I said, 00:10:56.120 --> 00:10:58.360 I would love to say yes to that. But of course, 00:10:58.500 --> 00:11:00.340 and I do the math at the end of the day is like, 00:11:00.559 --> 00:11:03.539 oh, yeah, well, almost there, but I think more 00:11:03.539 --> 00:11:06.679 work to be done, right? Yeah. So it's like just 00:11:06.679 --> 00:11:08.960 creating simple, achievable goals. Cause the 00:11:08.960 --> 00:11:11.320 world of health and wellness can get so complicated 00:11:11.320 --> 00:11:14.259 that it's like, let's get it down to basics. 00:11:14.259 --> 00:11:17.379 Like, can you just incorporate one more vegetable 00:11:17.379 --> 00:11:19.940 into your diet and start there and see how that 00:11:19.940 --> 00:11:22.659 impacts regularity. Water obviously is another 00:11:22.659 --> 00:11:24.779 big one that's going to help move things along. 00:11:25.200 --> 00:11:27.700 If you have fiber, like pulling water out of 00:11:27.700 --> 00:11:29.139 the gut, you got to make sure you have water 00:11:29.139 --> 00:11:31.769 in your system. So That's really important. And 00:11:31.769 --> 00:11:33.330 if you're on the other end of the spectrum with 00:11:33.330 --> 00:11:36.590 diarrhea, things like the good old brat diet, 00:11:36.690 --> 00:11:39.169 which is what we used in the hospital and it 00:11:39.169 --> 00:11:42.029 worked fantastic, is bananas, rice, applesauce, 00:11:42.029 --> 00:11:45.190 toast. So that's always like my tried and true 00:11:45.190 --> 00:11:48.009 just to like find things up while you're figuring 00:11:48.009 --> 00:11:50.620 out what's going on. Well, I always find like 00:11:50.620 --> 00:11:53.059 when you suffer from diarrhea, like a probiotic 00:11:53.059 --> 00:11:55.679 does wonders. I mean, it's like, like it really 00:11:55.679 --> 00:11:58.919 works so fast and like adding a probiotic into 00:11:58.919 --> 00:12:01.419 the mix makes a big difference. But that's a 00:12:01.419 --> 00:12:04.059 topic for another conversation where we only 00:12:04.059 --> 00:12:06.120 have a few minutes. Like, so I don't want to 00:12:06.120 --> 00:12:07.799 like pick your brains. I'm just always like, 00:12:07.899 --> 00:12:10.720 whatever I sit down with you, I could spend hours 00:12:10.720 --> 00:12:12.360 just chatting through and what's happening in 00:12:12.360 --> 00:12:15.139 the world of health and wellness. Let's talk 00:12:15.139 --> 00:12:19.340 about the latest. development within fiber, which 00:12:19.340 --> 00:12:22.240 got me really excited and interested. And that 00:12:22.240 --> 00:12:25.299 is like the ability to raise your GLP -1 levels 00:12:25.299 --> 00:12:28.600 naturally, right? And just to be very clear, 00:12:28.659 --> 00:12:34.440 of course, we can't compare fiber to a GLP -1 00:12:34.440 --> 00:12:36.740 agonist like, you know, semaglutide, all that. 00:12:36.879 --> 00:12:38.779 We just want to be very clear about this because 00:12:38.779 --> 00:12:41.679 it is, when it comes to potency, obviously not 00:12:41.679 --> 00:12:45.360 as strong. However, For people who have lost 00:12:45.360 --> 00:12:48.500 a lot of weight, for example, who want to maintain 00:12:48.500 --> 00:12:51.220 that healthy weight and are looking for natural 00:12:51.220 --> 00:12:54.480 ways of raising their GLP -1 levels, fiber is 00:12:54.480 --> 00:12:56.200 actually a really, really interesting hack. And 00:12:56.200 --> 00:12:57.840 there are certain kinds of fibers. That's how 00:12:57.840 --> 00:13:00.179 I really got really excited about the potential 00:13:00.179 --> 00:13:02.240 of fiber, you know, about a year and a half ago 00:13:02.240 --> 00:13:04.139 when we started working on our latest innovation. 00:13:06.509 --> 00:13:08.710 Tell me a little bit more about that correlation 00:13:08.710 --> 00:13:11.710 between GLP -1 levels and fiber and, you know, 00:13:11.889 --> 00:13:14.309 what role GLP -1 plays in our system and when 00:13:14.309 --> 00:13:17.570 it comes to satiety, etc. Yeah, so whenever I 00:13:17.570 --> 00:13:21.409 think about GLP -1, it's primarily made in the 00:13:21.409 --> 00:13:23.850 small intestines and L cells. So if you think 00:13:23.850 --> 00:13:26.450 about the overall integrity and health of your 00:13:26.450 --> 00:13:30.269 gut and GLP -1 production, they're hand in hand. 00:13:30.309 --> 00:13:33.190 So we have to look at how are we optimizing the 00:13:33.190 --> 00:13:35.899 health? of the gut, especially things like leaky 00:13:35.899 --> 00:13:38.120 gut or permeability, that's going to decrease 00:13:38.120 --> 00:13:41.620 your ability to make GLP -1. So when we put fiber 00:13:41.620 --> 00:13:44.519 into the mix and we have certain fibers that 00:13:44.519 --> 00:13:47.500 are feeding certain bacterias that are promoting 00:13:47.500 --> 00:13:49.720 GLP -1 production or promoting the integrity 00:13:49.720 --> 00:13:53.600 of the gut lining, it's a win -win. So fiber 00:13:53.600 --> 00:13:56.899 is a critical part of just maintaining that overall 00:13:56.899 --> 00:14:00.419 gut diversity. feeding those bacteria and giving 00:14:00.419 --> 00:14:02.639 them what they need so that the system is functioning 00:14:02.639 --> 00:14:04.620 really well. So that's kind of how I think about 00:14:04.620 --> 00:14:07.879 it, where it's like fiber is always going to 00:14:07.879 --> 00:14:10.440 be, like we said, a foundational pillar, making 00:14:10.440 --> 00:14:13.960 sure we get it. And when we isolate it and when 00:14:13.960 --> 00:14:15.679 we use it in a supplemental form, I'm actually 00:14:15.679 --> 00:14:18.299 a big fan of that as well, because then you can 00:14:18.299 --> 00:14:20.740 dose it and you can... kind of increase your 00:14:20.740 --> 00:14:23.159 tolerance. Whereas sometimes with foods, there's 00:14:23.159 --> 00:14:25.120 so much complexity and there's so much going 00:14:25.120 --> 00:14:27.120 on that starting with something that's a little 00:14:27.120 --> 00:14:29.899 bit more stripped down and targeted is actually 00:14:29.899 --> 00:14:33.179 really beneficial. And then, I mean, GLP -1 has 00:14:33.179 --> 00:14:37.179 so many functions in the body. It's wild when 00:14:37.179 --> 00:14:40.480 you look at every single part that it touches 00:14:40.480 --> 00:14:43.320 within like the function of the body. Yeah, well, 00:14:43.340 --> 00:14:44.840 tell me about the other functions for a second, 00:14:45.200 --> 00:14:47.419 because obviously everybody, and I was shocked 00:14:47.419 --> 00:14:49.559 personally, you would go on the street, we're 00:14:49.559 --> 00:14:52.240 just up the road here from Hollywood, and like, 00:14:52.259 --> 00:14:54.039 you would go on the street and ask people on 00:14:54.039 --> 00:14:55.759 the street, like, what is GLP -1? And people 00:14:55.759 --> 00:14:58.480 actually know what it is. It is quite fascinating. 00:14:58.600 --> 00:15:00.820 So at this point, I mean, there's an awareness 00:15:00.820 --> 00:15:03.919 around it, which is truly mind blowing, but tell 00:15:03.919 --> 00:15:05.399 me a little bit, and everybody thinks about it. 00:15:05.769 --> 00:15:08.350 probably more on weight management, but what 00:15:08.350 --> 00:15:12.129 are the other applications where you see a potential 00:15:12.129 --> 00:15:17.169 benefit of GLP -1 in the body? So what I think 00:15:17.169 --> 00:15:20.570 is super interesting is its role in neuroplasticity 00:15:20.570 --> 00:15:23.639 and also its role in the gut. and inflammation 00:15:23.639 --> 00:15:26.539 regulation. So there's a lot of people that I 00:15:26.539 --> 00:15:29.440 see that have like mast cell activation or histamine 00:15:29.440 --> 00:15:31.779 issues. And there's some preliminary research 00:15:31.779 --> 00:15:34.840 to show that GLP -1 can have an impact on it. 00:15:35.080 --> 00:15:39.240 It can also impact bone density. So it's like 00:15:39.240 --> 00:15:41.860 when you look at it, it's like liver metabolism. 00:15:41.960 --> 00:15:43.600 And it's obviously, like you said, weight loss 00:15:43.600 --> 00:15:46.139 and carbohydrate metabolism and insulin sensitivity. 00:15:46.340 --> 00:15:49.259 And then with weight loss as well, decreasing 00:15:49.259 --> 00:15:53.159 gastric motility and just decreasing those hunger 00:15:53.159 --> 00:15:56.480 and satiety cues. So it's really, really fascinating 00:15:56.480 --> 00:15:59.740 for me. I'm like, the thing that always blows 00:15:59.740 --> 00:16:02.559 my mind is when we start to look at brain health 00:16:02.559 --> 00:16:06.220 and how one is actually made in the brain as 00:16:06.220 --> 00:16:08.120 well. So you have it made in the L cells in your 00:16:08.120 --> 00:16:10.220 small intestines, but it's also made in macro 00:16:10.220 --> 00:16:12.820 glial cells in your brain, which is like your 00:16:12.820 --> 00:16:15.860 brain's immune system. And that's kind of, I 00:16:15.860 --> 00:16:19.429 would say that's more new knowledge and new research 00:16:19.429 --> 00:16:21.409 just with this microglial activation and how 00:16:21.409 --> 00:16:23.909 it relates to like Alzheimer's, which there, 00:16:23.909 --> 00:16:26.429 you know, some people will categorize it as like 00:16:26.429 --> 00:16:29.730 type three diabetes. So it's just interesting 00:16:29.730 --> 00:16:33.370 to see how pervasive it is in all functions of 00:16:33.370 --> 00:16:35.519 the body. And I think this is a really nice segue 00:16:35.519 --> 00:16:38.820 into controlling blood sugar levels as well, 00:16:38.919 --> 00:16:40.580 right? I mean, there's definitely like a role 00:16:40.580 --> 00:16:42.720 here for fiber to play. Can you walk me through 00:16:42.720 --> 00:16:44.740 that, you know, just sort of for those who probably 00:16:44.740 --> 00:16:47.860 don't know so much about this side of fiber and 00:16:47.860 --> 00:16:51.059 how it can help with blood sugar? Yeah, so I 00:16:51.059 --> 00:16:53.000 always think of fiber as something that kind 00:16:53.000 --> 00:16:56.200 of slows down digestion, not in a not in a bad 00:16:56.200 --> 00:16:59.250 way, but it just kind of keeps everything in 00:16:59.250 --> 00:17:01.269 the gut so that it can be broken down and we 00:17:01.269 --> 00:17:03.570 don't get these massive spikes in blood sugar. 00:17:03.909 --> 00:17:06.150 Because like if you were to eat something like 00:17:06.150 --> 00:17:08.750 a pixie stick, which is pure sugar, it's just 00:17:08.750 --> 00:17:11.529 going to automatically absorb. But if you mixed 00:17:11.529 --> 00:17:15.009 a pixie stick with fiber, it would slow down 00:17:15.009 --> 00:17:17.109 that absorption. It would still be pretty fast, 00:17:17.109 --> 00:17:20.849 but it just gives you more a slower release of 00:17:20.849 --> 00:17:24.130 sugar into the body. And is this why it's often 00:17:24.130 --> 00:17:26.490 recommended if you want to seek those satiety 00:17:26.490 --> 00:17:28.980 benefits, those, you know, improving those blood 00:17:28.980 --> 00:17:30.940 sugar levels to actually take fiber with a meal 00:17:30.940 --> 00:17:33.660 instead of like just taking on its own? Is that 00:17:33.660 --> 00:17:36.640 the reason? Because the two together create that 00:17:36.640 --> 00:17:39.460 magic, if you will? Yeah, it's that and it's 00:17:39.460 --> 00:17:43.099 also that bulking effect. So if you're either 00:17:43.099 --> 00:17:45.950 is this trendy diet It's not trendy. It's really 00:17:45.950 --> 00:17:47.769 cool. It's called volume metrics. And it was 00:17:47.769 --> 00:17:50.609 looking at the volume of something like if you're 00:17:50.609 --> 00:17:53.130 eating a whole plate of vegetables, it's going 00:17:53.130 --> 00:17:55.829 to keep you full. But the calorie amount is very 00:17:55.829 --> 00:17:58.190 low, whereas if you're eating a whole plate of 00:17:58.190 --> 00:18:00.750 donuts, the calorie amount is very, very high. 00:18:00.789 --> 00:18:03.250 And it might keep you full, but you have like 00:18:03.250 --> 00:18:06.630 just more capacity and bulk within your body. 00:18:06.690 --> 00:18:09.029 So you're not as hungry. I would definitely have 00:18:09.029 --> 00:18:11.849 to dive into that topic another time. I'm really 00:18:12.559 --> 00:18:15.099 interested in the volume diet. It sounds fascinating. 00:18:16.240 --> 00:18:19.460 And I mean, look, I think the bottom line is 00:18:19.460 --> 00:18:22.200 there's so many, there's so many benefits to 00:18:22.200 --> 00:18:24.180 taking fiber and a lot of people just want to 00:18:24.180 --> 00:18:26.660 know, you know, what's the best form and what's 00:18:26.660 --> 00:18:28.940 the right amount. And we covered all of this. 00:18:29.299 --> 00:18:31.970 And I think your advice of wanting to keep it 00:18:31.970 --> 00:18:34.470 simple and then looking at someone's diet as 00:18:34.470 --> 00:18:37.789 you know we are big proponents here of like start 00:18:37.789 --> 00:18:39.809 with a healthy diet and then build around your 00:18:39.809 --> 00:18:42.609 personal experience and like how you eat and 00:18:42.609 --> 00:18:45.630 then you can always optimize it because to your 00:18:45.630 --> 00:18:48.210 point like it's really hard sometimes to get 00:18:48.210 --> 00:18:51.509 those three servings of vegetables and fruit 00:18:51.509 --> 00:18:54.369 per day and Um, there's even debate whether that 00:18:54.369 --> 00:18:56.730 is enough, right? So, um, I think just like, 00:18:56.869 --> 00:18:58.750 there's always good ways of optimizing your diet. 00:18:58.750 --> 00:19:01.529 And I really like this, you know, general concept 00:19:01.529 --> 00:19:03.369 of like, you know, try to add another fruit and 00:19:03.369 --> 00:19:05.289 maybe then add the fiber on top, if you will. 00:19:05.750 --> 00:19:08.430 And I think the other takeaway that I have is 00:19:08.430 --> 00:19:10.170 like, there are just so many benefits to fiber 00:19:10.170 --> 00:19:12.509 and the science is really evolving. Are there 00:19:12.509 --> 00:19:17.650 any signs of people, um, not getting enough fiber? 00:19:18.589 --> 00:19:20.529 Like when they don't like, what are the things 00:19:20.529 --> 00:19:24.119 to watch out for? when it comes to fiber intake. 00:19:24.440 --> 00:19:26.099 So I would say one of the main things that I 00:19:26.099 --> 00:19:28.900 see or that alerts me to maybe not enough fiber 00:19:28.900 --> 00:19:31.660 intake is constipation. And there's a large amount 00:19:31.660 --> 00:19:33.539 of people that do struggle with constipation. 00:19:33.579 --> 00:19:36.599 So that's kind of my first clue. Sometimes high 00:19:36.599 --> 00:19:38.640 cholesterol can also be another indicator that 00:19:38.640 --> 00:19:40.460 there's not enough fiber because fiber will bind 00:19:40.460 --> 00:19:42.119 to cholesterol and help you move it through the 00:19:42.119 --> 00:19:47.410 body. Diarrhea sometimes can indicate, but I 00:19:47.410 --> 00:19:49.289 would say the two main things where I'm like, 00:19:49.410 --> 00:19:51.690 are they getting enough fiber is constipation 00:19:51.690 --> 00:19:54.630 and high cholesterol, just kind of basic ones. 00:19:58.169 --> 00:20:00.890 taking religiously our new fiber supplement. 00:20:00.970 --> 00:20:02.650 I want to see what that does to my cholesterol 00:20:02.650 --> 00:20:04.329 levels, actually. So I'll report back there. 00:20:04.589 --> 00:20:07.490 I'll keep you posted. And do you see a difference 00:20:07.490 --> 00:20:09.710 since you work with so many different clients 00:20:09.710 --> 00:20:11.849 and patients, do you see a difference between 00:20:11.849 --> 00:20:13.829 men and women, what their needs are in terms 00:20:13.829 --> 00:20:16.549 of like how much fiber and, you know, are there 00:20:16.549 --> 00:20:18.309 any other differences we should be aware of? 00:20:19.109 --> 00:20:21.609 Well, typically men have higher needs just when 00:20:21.609 --> 00:20:24.630 we look at things like RDAs for vitamins, like 00:20:24.630 --> 00:20:27.519 men are going to skew a little bit higher. I 00:20:27.519 --> 00:20:31.759 primarily work with women because women are predominantly 00:20:31.759 --> 00:20:34.660 the ones that have IBS and digestive issues, 00:20:35.059 --> 00:20:37.400 not I mean, men still have them, but it's more 00:20:37.400 --> 00:20:41.380 likely a woman issue. It's very interesting. 00:20:41.380 --> 00:20:43.339 And I've been looking into this. I'm like, why 00:20:43.339 --> 00:20:46.000 do women present with these imbalances more frequently? 00:20:46.500 --> 00:20:50.519 And women tend to have longer colons, like slightly 00:20:50.519 --> 00:20:52.759 longer. So there's just more happening, more 00:20:52.759 --> 00:20:55.579 transit time. And then I think there's also this 00:20:55.579 --> 00:20:57.640 is like I don't want to open a can of worms here, 00:20:57.880 --> 00:21:01.420 but there's emotional sensations. And when you 00:21:01.420 --> 00:21:04.319 are emotional, when you are feeling different 00:21:04.319 --> 00:21:07.539 things, it impacts your gut in a big way. And 00:21:07.539 --> 00:21:09.619 that's like, again, a whole other topic with 00:21:09.619 --> 00:21:13.299 neurotransmitters and stress and the nervous 00:21:13.299 --> 00:21:17.279 system. But I've seen those correlations. Okay. 00:21:17.400 --> 00:21:22.299 And you mentioned IBS specifically and, you know, 00:21:22.380 --> 00:21:25.789 how would you recommend people manage that, you 00:21:25.789 --> 00:21:28.369 know, is there any sort of like diets you recommend, 00:21:28.650 --> 00:21:32.069 like for example, low FODMAP. That's something, 00:21:32.130 --> 00:21:34.670 you know, that I heard of a lot. But what are 00:21:34.670 --> 00:21:37.009 your recommendations for those people specifically 00:21:37.009 --> 00:21:40.089 dealing with IBS and whether fiber can really 00:21:40.089 --> 00:21:45.079 help you? So IBS is like Kind of I see it as 00:21:45.079 --> 00:21:47.799 like this generalized term for digestive issues 00:21:47.799 --> 00:21:50.519 that we can't understand or explain or fix This 00:21:50.519 --> 00:21:52.640 is kind of like because people come to me all 00:21:52.640 --> 00:21:54.819 the time with IBS and they're confused and they're 00:21:54.819 --> 00:21:56.660 overwhelmed and they're the ones that are like 00:21:56.660 --> 00:21:59.180 I did all the things and nothing worked or I 00:21:59.180 --> 00:22:02.200 tried You know to increase my fiber and it made 00:22:02.200 --> 00:22:06.460 me feel horrible so there's not a Blanket for 00:22:06.460 --> 00:22:08.299 me. There's not like a blanket statement when 00:22:08.299 --> 00:22:10.900 it comes to IBS because even with low FODMAP 00:22:11.359 --> 00:22:14.099 I see a lot of people recommend low FODMAP, and 00:22:14.099 --> 00:22:16.680 that's good for decreasing symptoms, but long 00:22:16.680 --> 00:22:20.359 -term, it can disrupt the microbiome. So that's 00:22:20.359 --> 00:22:23.460 a big, it's so hard to say because there's different 00:22:23.460 --> 00:22:26.960 variations of IBS. It's complex. I think the 00:22:26.960 --> 00:22:33.099 best thing that I can say, and this is a little 00:22:33.099 --> 00:22:36.059 bit outside, like, This is more like energetic 00:22:36.059 --> 00:22:38.359 and nervous system regulation, but I think really 00:22:38.359 --> 00:22:41.839 tapping into your body and Feeling into like 00:22:41.839 --> 00:22:43.980 how are you managing stress and it goes beyond 00:22:43.980 --> 00:22:46.099 that into like really nervous system regulation 00:22:46.099 --> 00:22:50.019 but getting clear on that and just like Slowing 00:22:50.019 --> 00:22:53.259 down and being like, oh do I ever am I ever in 00:22:53.259 --> 00:22:55.859 my body? That's like a really good question to 00:22:55.859 --> 00:22:57.420 start with and then from there you can kind of 00:22:57.420 --> 00:23:01.220 start to unpack things The mind really powerful 00:23:01.679 --> 00:23:03.839 I'm so with you. It really has an impact when 00:23:03.839 --> 00:23:06.420 you do get nervous. I mean, you suddenly could 00:23:06.420 --> 00:23:08.380 feel an urge to run to the bathroom, you know, 00:23:08.440 --> 00:23:12.460 or like, you know, stress does so much. And I 00:23:12.460 --> 00:23:16.400 think, you know, it was like, this is like two 00:23:16.400 --> 00:23:18.059 weeks ago, I saw my mum, I haven't seen her for 00:23:18.059 --> 00:23:20.140 a long time, we did a little pilgrimage in northern 00:23:20.140 --> 00:23:22.880 Greece, but like, I just saw all the Greeks smoking 00:23:22.880 --> 00:23:25.650 away, like, but they're all like, 10 years older 00:23:25.650 --> 00:23:27.990 than everybody else and nobody knows why. And 00:23:27.990 --> 00:23:30.029 I was just like, okay, where's this coming from? 00:23:30.049 --> 00:23:32.490 And it's just their social life, I believe. And 00:23:32.490 --> 00:23:35.769 the stress levels tend to be so much lower. And 00:23:35.769 --> 00:23:37.670 I think, you know, this topic of longevity, which 00:23:37.670 --> 00:23:39.329 is not something we're discussing today, but 00:23:39.329 --> 00:23:41.130 generally speaking, stress is just something 00:23:41.130 --> 00:23:43.809 that really needs to be talked about more because 00:23:43.809 --> 00:23:47.490 it has such a general impact. And we try to always 00:23:47.490 --> 00:23:51.049 layer on on top the symptoms of stress. but never 00:23:51.049 --> 00:23:53.289 deal with like actually the root cause of it, 00:23:53.329 --> 00:23:55.930 right? And I think that's a big, big topic. And 00:23:55.930 --> 00:23:57.549 I'm glad you brought it up because we always 00:23:57.549 --> 00:23:59.509 try to like, you know, paint over the problem 00:23:59.509 --> 00:24:01.730 as opposed to saying, hey, where's really the 00:24:01.730 --> 00:24:04.589 starting point here? Is it your diet? Is it your 00:24:04.589 --> 00:24:06.369 lifestyle? What are, you know, what are these 00:24:06.369 --> 00:24:08.549 inputs? And then, you know, let's look at the 00:24:08.549 --> 00:24:10.369 inputs first before we deal with the outputs, 00:24:10.369 --> 00:24:13.470 if you will, right? Yeah. Yeah. And I think even 00:24:13.470 --> 00:24:15.730 the word stress has been kind of generalized 00:24:15.730 --> 00:24:17.829 because it's like, what does that mean? It's 00:24:17.829 --> 00:24:19.329 like, oh, I'm supposed to breathe or I'm supposed 00:24:19.329 --> 00:24:22.009 to meditate. And it's like, when you unpack it, 00:24:22.109 --> 00:24:25.339 it's really, really deep. And it is somatic, 00:24:25.539 --> 00:24:28.339 it's in your body. So it's a fascinating area 00:24:28.339 --> 00:24:30.759 of exploration and it's something, you know, 00:24:30.779 --> 00:24:33.519 I've done so much testing and so much physical 00:24:33.519 --> 00:24:36.799 deep dives into people and it comes down to what 00:24:36.799 --> 00:24:38.900 stories are you telling yourselves? How do you 00:24:38.900 --> 00:24:41.640 feel? And also the physical symptoms, but really 00:24:41.640 --> 00:24:44.470 like those stories are so critical. They are 00:24:44.470 --> 00:24:46.809 so powerful. Well, we're almost done here. A 00:24:46.809 --> 00:24:48.589 few more things I want to get through with you. 00:24:48.869 --> 00:24:51.609 And the first one is like we have a segment called 00:24:51.609 --> 00:24:54.829 Well Yes and Well No. And I don't know if you're 00:24:54.829 --> 00:24:57.269 prepared for this segment, but basically I'm 00:24:57.269 --> 00:25:01.170 just curious, you know, what's your Well Yes 00:25:01.170 --> 00:25:03.930 or your Well No? So we have fermented foods for 00:25:03.930 --> 00:25:08.299 gut health. Is that a Well Yes or Well No? It's 00:25:08.299 --> 00:25:10.140 so hard for me to be black and white. It's a 00:25:10.140 --> 00:25:13.279 well, yes, with the caveat that if you can't 00:25:13.279 --> 00:25:16.299 tolerate it, there could be deeper underlying 00:25:16.299 --> 00:25:18.400 digestive issues. So it's a good way to see if 00:25:18.400 --> 00:25:20.119 you can tolerate it, great. Eventually we want 00:25:20.119 --> 00:25:21.500 everyone to have that in their diet. Also, we 00:25:21.500 --> 00:25:23.440 need a new category here called well maybe or 00:25:23.440 --> 00:25:27.539 something like that. Well gray. Well gray. Okay, 00:25:27.539 --> 00:25:31.079 here we go. I love it. How about gluten -free 00:25:31.079 --> 00:25:33.720 diets for everyone? I love this topic so much, 00:25:33.759 --> 00:25:38.319 the gluten -free piece. I know this is going 00:25:38.319 --> 00:25:40.859 to trigger you, so I thought I had to have this 00:25:40.859 --> 00:25:45.619 one in here. Okay, well, great. But it's fascinating. 00:25:46.099 --> 00:25:49.099 I wanted to mention gluten in the context of 00:25:49.099 --> 00:25:53.000 GLP -1 because it's super interesting. So a gluten 00:25:53.000 --> 00:25:55.880 -free diet is not healthy. It's not like a blanket. 00:25:56.140 --> 00:25:58.039 Everyone should do it. Obviously, if you have 00:25:58.039 --> 00:26:00.539 sensitivities to it, if you have celiac disease, 00:26:00.839 --> 00:26:03.609 yes. But there are benefits to eating gluten 00:26:03.609 --> 00:26:08.609 specifically correlated to GLP -1. So like, it's 00:26:08.609 --> 00:26:14.390 a well gray. Well, maybe. Well, OK. I feel like 00:26:14.390 --> 00:26:16.329 these are like even just chatting with you today. 00:26:16.470 --> 00:26:18.190 I want to do like five more opposites on this. 00:26:18.410 --> 00:26:20.890 Like I can't say yes or no. As a dietitian, we're 00:26:20.890 --> 00:26:24.690 just not like anything. Let's, let's, let's conclude 00:26:24.690 --> 00:26:28.650 this with a rapid fire here. And basically what 00:26:28.650 --> 00:26:31.109 I would love you to do is like, um, you know, 00:26:31.150 --> 00:26:33.589 we'll have a few items for gut health and would 00:26:33.589 --> 00:26:35.970 like you to rate them on a scale from zero to 00:26:35.970 --> 00:26:38.869 10. If it's, you know, if it's good 10, and if 00:26:38.869 --> 00:26:41.450 it's not so good, maybe a five and like, if it's 00:26:41.450 --> 00:26:45.170 really does nothing a zero. Um, let's start with 00:26:45.170 --> 00:26:56.950 berries. 10. Full fat yogurt. Seven. Bread. Five. 00:26:57.490 --> 00:27:06.509 Kale. Eight. Alcohol. Like in what amount? We'll 00:27:06.509 --> 00:27:16.650 give it a four. Sugar. Four. Meat. Eight. Stress. 00:27:18.430 --> 00:27:24.960 Zero. Weightlifting. Ten. And meditation? Ten. 00:27:25.660 --> 00:27:28.940 Cool. That was, you know, our rapid fire. And 00:27:28.940 --> 00:27:31.440 this is really a wrap on today's episode, which 00:27:31.440 --> 00:27:34.960 was all about gut health and gut talk. Sarah, 00:27:34.980 --> 00:27:37.539 it was really nice to see you. We'll definitely 00:27:37.539 --> 00:27:40.180 chat more in the future. We have a few more topics 00:27:40.180 --> 00:27:43.279 to cover actually. So even having this moment 00:27:43.279 --> 00:27:45.400 with you was a real delight. It was really nice 00:27:45.400 --> 00:27:48.039 to catch up. And everyone who's listening to 00:27:48.039 --> 00:27:49.819 this, if you love today's episode, please make 00:27:49.819 --> 00:27:52.299 sure you subscribe to our channel so you don't 00:27:52.299 --> 00:27:54.859 miss any future conversations, whether it's about 00:27:54.859 --> 00:27:58.119 gut health or GLP -1. And please also check out 00:27:58.119 --> 00:28:01.140 Sarah's platform on Instagram. It's called Fearless 00:28:01.140 --> 00:28:03.920 Fig. There's some really incredible content. 00:28:04.059 --> 00:28:05.880 I've been following you for years and have learned 00:28:05.880 --> 00:28:08.180 so much. And as always, it has been a real pleasure 00:28:08.180 --> 00:28:10.579 to have you. Amazing. Thank you for having me. 00:28:10.599 --> 00:28:12.799 This was so great to catch up and to see you 00:28:12.799 --> 00:28:15.359 and to talk poop. Cheers.