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“Did you know that when you eat might be just as important as what you eat? Studies show that fasting, also known as intermittent fasting, and not eating after the sun sets can yield vast benefits for your digestion, your microbiome, and even your overall health. Fasting may seem like a scary word, and actually just the sound of it makes me a little bit hungry. I had no idea until I started intermittent fasting a few years ago how beneficial it could be for my gut and overall health…” This video is an excerpt from Dr. Chutkan’s 7-Day Microbiome Reboot. For the complete reboot – which includes the Microbiome Reboot Recipe Booklet (with a meal plan, recipes, and daily tips on microbe-friendly living), and a series of videos that cover Dr. Chutkan’s seven core practices to help build a healthier, more balanced microbiome – sign up today for Gutbliss…

Ever wonder why carrots, romaine lettuce, sweet potatoes, tomatoes, and other produce in your local market (whether organic or not), all look and taste the same? It’s all about the seed, and it’s not so good for the health of our bodies or our earth – not to mention our taste buds! New York Times Cutting down on vegetable and fruit variety, while good for the wallets of seed industry leaders, dangerously depletes our nutrient intake, gut bacteria, and soil. Crop varieties are dependent on the seeds used, and with 4 major companies owning 60% of all seeds in the world (50 years ago there were over 1,000 seed companies), as well as an endless list of seed patents and other restrictions, crop diversity is becoming a thing of the past… Or is it? The recently published New York Times article, “Save Our Food. Free the Seed”, brings to light…

Jenny didn’t have much in the way of bowel symptoms, just bloating after meals and some constipation. She came in to see me because of severe fatigue, brain fog, thinning hair, and a history of infertility, and she wanted advice on what supplements might be helpful for these problems. As soon as I heard her rattle off this list of seemingly unrelated symptoms, however, I suspected an underlying autoimmune disease. Autoimmune diseases tend to travel in packs, since whatever is stimulating the immune system likely affects multiple organs, and are most common in women. I have lots of patients with autoimmune combinations like Crohn’s and psoriasis, or celiac disease and hypothyroidism. Jenny’s blood work came back showing slightly abnormal thyroid function consistent with an underactive thyroid, which could definitely explain some of her symptoms. So I sent her to my local go-to thyroid expert. He checked some additional labs that…

While often publicized as a healthful choice, a gluten-free diet (GFD) can have its drawbacks. Based on a talk given by gastroenterologist and celiac disease expert, Dr. Peter Green, studies show that a GFD can result in the following: not enough fiber, low levels of B vitamins, and low iron high salt, fat, and sugar intake gluten contamination (a potential issue for those with celiac disease) increased heavy metals (lead, mercury, arsenic, cadmium, and tin) increased consumption of corn mycotoxin elevated food costs While these are legitimate concerns, Dr. Chutkan works with a number of celiac and non-celiac gluten sensitivity (NCGS) patients and has found that the majority of these drawbacks are due to a diet rich in packaged gluten-free foods. With some mindful dietary modifications and additions, these concerns can be addressed and overcome. Low fiber, B vitamins, and iron levels; high salt, fat, and sugar intake Most gluten…

Glenn had been on various antibiotics for cystic acne for seventeen years. His skin would initially respond well, but after a year or two the cystic lesions would return, and his dermatologist would switch him to a different antibiotic. Ten years after he first started taking antibiotics Glenn began to have persistent loose stools and weight loss. He experimented with cutting out dairy and tried to increase his calories, but no matter what he ate, he still had diarrhea and trouble gaining weight. Evaluation of his digestive tract eventually revealed a diagnosis of celiac disease, and he was put on a gluten free diet (GFD), which he adhered to strictly. His doctor reassured Glenn that after a few months on the GFD his diarrhea and weight loss would improve, but two years later nothing had changed. Repeat evaluation showed the signs of celiac disease had completely resolved, and his small…

Overview Acne is the most common skin condition in the US, affecting approximately 50 million Americans each year. According to the American Academy of Dermatology (AAD), 85% of those between the ages of 12 and 24 experience minor to severe acne. The condition can extend into one’s thirties and forties, and studies show that acne in adults is on the rise, affecting 15% of adult women. We go through life thinking that acne is a normal human occurrence – a rite of passage as one transitions from childhood into adulthood. Yet, in less developed parts of the world, acne is virtually non-existent. Why is this? Why is acne such a common condition among Americans and essentially unseen in more indigenous cultures? There is one main difference between them and us. Societies living in rural environments are intimately connected with the earth and eat a traditional, microbiome-friendly diet, rich in plant fiber…

Did you know there’s a strong link between your oral and gut health… and in turn, your overall health? Think of the GI tract as one, continuous connection throughout your body, with your mouth serving as the main entrance point. Just like the gut microbiome, there are important bacteria in your mouth (which harbors over 700 different species) that not only help to keep your teeth healthy, but also serve as the first line of defense for your body. In fact, a 2019 study published in the Journal of Oral Microbiology showed that gut microbiome balance starts in the mouth! The delicate ecosystem and interplay of the bacteria between our mouth and our gut (and our gut to our mouth) helps to prevent disease. Therefore, a balanced gut-oral microbiome axis is critical to our overall health and wellbeing. Oral bacteria can spread throughout the body and has been associated with a…

Overview Intermittent fasting (IF) – typically defined as anywhere from 12 to 18 hours without food in each 24 hour period OR full days of fasting interspersed throughout the week – is a dietary pattern that focuses on when to eat, not what to eat. Research has linked IF to a myriad of health benefits, including weight loss, improved brain function and inflammatory markers, reduced insulin resistance and heart disease risk, cancer prevention, and anti-aging. While this list is impressive, studies on IF are in their early stages and are limited due to the lack of human, randomized controlled studies, small sample sizes, short study periods, and minimal follow-up with subjects. Despite these limitations, IF exemplifies many positives and could be a viable and healthy weight loss option for some individuals. There are three main methods of practicing IF (on non-fasting days/times, there are no restrictions, caloric or otherwise): 1). Time restricted feeding–…

Introduction Fermented foods are projected to be one of the leading weight loss trends throughout 2019, but they’ve actually been around for a long time. The fermentation process is one of the oldest examples of food preservation, and fermented foods have been a foundational staple of the human diet throughout history. Unfortunately our modern ways of eating – processed, high fat, high salt, and high sugar foods – have taken the place of more traditional and healthful ways of eating. Fermented foods are now one of the least consumed foods in the U.S., despite the fact that they are one of the most important for gut health, specifically for your gut microbiome. Studies show that daily and long-term consumption of fermented foods can lead to improved weight loss. What are fermented foods & why are they beneficial for weight loss? The fermentation process transforms the food into a substance that’s…