THE POWER OF PROBIOTICS
Mice who don’t have any gut bacteria have been shown to have acute anxiety, inability to handle stress, and lower levels of a brain growth hormone called BDNF. But these symptoms are reversed when they get fed Lactobacillus helveticus or Bifidobacterium longum, two common probiotics.
YOUR SECOND BRAIN
Your gut actually has a crap load of neurons that helps regulate hormones, muscles and immune cells – but more importantly, it creates 80 – 90% of the serotonin in our body. That means the “feel good” chemical is being produced in your gut, not your brain so if you or anyone you know has depression and are taking anti depressant pills, pick up a copy of Brain Maker and learn more about changing your diet.
GUT = 70 TO 80% OF YOUR IMMUNE SYSTEM
“If the events that take place in the gut weren’t so critical to life, then the majority of your immune systems wouldn’t have to be there to guard and protect it.” – David Perlmutter
TREATING SYMPTOMS VS. ROOT CAUSES
Anti-depressants are meant to alter neurotransmitter activity in the brain, but if you think about it, the chemicals found in the brain is produced in the gut. This means that all mood related things starts at the gut.
SMALL GUT CHANGES —> CHANGES IN PERCEPTION OF WORLD
A team at UCLA researchers did a study that showed people who are taking in probiotics in their food are less likely to react negatively to negative situations.
DIET PLAYS THE DOMINANT ROLE
“Diet has the dominant role in shaping gut microbiota, and changing key populations may transform healthy gut microbiota into a disease-inducing entity.” – David Perlutter
According to a group of Canadian researchers: Overall, dietary changes could explain 57% of the total structural variation in gut microbiota whereas changes in genetics accounted for no more than 12%
TOP 2 THINGS TO AVOID
Keeping it simple (well this isn’t a simple topic at all: avoid gluten and manufactured fructose. I think we’re all pretty comfortable knowing what gluten is, but for those who aren’t sure of fructose (like me), it’s a type of sugar that you find in fruits. When they mention manufactured, we’re mainly talking about pop and juice.
6 KEYS TO FEEDING YOUR MICROBIOME
Research has shown that you can change the majority of your gut bacteria in as little as 6 days. The 6 steps are:
- choose foods rich in probiotics – fermented foods like kimchi, live-cultured yogurt, pickles, etc
- go low carb – embrace high quality fat – vegetables, low sugar fruits, fermented foods, healthy fat, protien
- enjoy wine, tea and chocolate
- choose foods rich in prebiotics- onion, garlic, leeks, etc
- drink filtered water – chlorine actually kills our gut
- fast every season – water only once a season
My Take Aways
Health and nutrition is something I am definitely lacking knowledge in and this book really opened my brain to wondering what a life would look like if I were to seriously look into my diet. That said, there are many powerful concepts covered in this PN on Brain Maker. Please note that I literally tried to summarize what PN summarized on something that I have no real knowledge in so if any of this is wrong – really sorry!
That said, Brain-Maker is definitely on the list of books for me to read. That are just far too many new concepts here that I have no idea about and I also have a couple of really close friends and loved ones who do deal with depression so if I can somehow make them happier, I will definitely do it! Either way, there’s just far too much information in this book that I need to read and explore myself. If you are interested in getting the book, please do so through here (please note that I will be getting a small amount from Amazon, though it does not affect how much you pay – Amazon just makes less money than if you were to go onto the website yourself). I also suggest you check out the actual Philosopher’s Notes (note they even have courses that consolidate many of the concepts in the books that Brian Joshnson covers and puts them into videos that are really easy to digest). This is the first program that I’ve signed up for and am definitely getting my money’s worth!