The Microbiome Podcast You Asked For

What is my microbiome & what does it do?

Transcript

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Hello again. Welcome to another Small Bites Production Podcast where you can get your health information in small podcast bites of about 15 minutes. I'm your host, Dr. Brian Wallum. Today we're exploring something that lives inside every one of us, something that weighs about as much as your brain influences your mood, your immune system, your digestion, and possibly even your personality. It's called the gut microbiome, and I know that you've heard the term microbiome, it's been a buzzword for a couple of years now. Inside your digestive system live a vast ecosystem of trillions of microorganisms, bacteria, fungi, viruses, and other microbes. In fact, these microbes are so numerous that they rival the number of cells in your body. But here's the amazing part. They're not just passive passengers, they're active partners in your health. Over the next 15 minutes, we're going to explore what the gut microbiome is, why it matters, how it affects nearly every system of the body, and most importantly, what you can do to support a healthy microbiome. So the gut microbiome refers to the community of microorganisms that primarily live in your large intestine. Think of it like a rainforest ecosystem. Incredibly diverse and finely balanced. When that balance is healthy, the microbes work together to support your body. When that balance is disrupt disrupted, problems start to appear. And these microbes help with many essential tasks. They help break down complex carbohydrates and fiber that your body can't digest on its own. They produce important nutrients, including certain B vitamins and vitamin K. They train and regulate the immune system. They help maintain the integrity of the gut lining. They produce signaling molecules that communicate with other organs in the body. So while we often think of digestion as a simple process, food goes in, nutrients come out, the reality is far more complex. Your gut microbes are constantly working behind the scenes. And one of the most fascinating discoveries in recent years is the gut brain access. This is the communication network between the gut and the brain. Your gut is sometimes called the second brain because it contains over a hundred million nerve cells. But what's even more surprising is how your gut microbes influence your brain chemistry. Excuse me. Certain bacteria can help produce neurotransmitters like serotonin, dopamine, GABA, chemicals that regulate mood, sleep, and stress. In fact, about ninety percent of serotonin, the neurotransmitter often associated with happiness and well-being, is produced in the gut. Researchers are increasingly finding connections between gut health and conditions such as anxiety, depression, and even cognitive decline. Now this doesn't mean the microbiome causes these conditions directly, but it does suggest that a healthy gut may play a significant role in mental health. Another major role of gut microbiome is immune regulation. About 70% of the immune system resides in the gut. Your immune system constantly interacts with microbes, learning to distinguish between helpful organisms and harmful invaders. When the microbiome is balanced and diverse, it helps keep inflammation under control and strengthens immune defenses. But when the microbiome becomes imbalanced, known as dysbiosis, it can contribute to chronic inflammation. And chronic inflammation is linked to many modern diseases, including obesity, type two diabetes, cardiovascular disease, autoimmune conditions, and allergies. This is why scientists often describe the microbiome as a central regulator of overall health. Unfortunately, modern lifestyles can disrupt this delicate microbial ecosystem. Pardon me. Several factors are known to negatively affect the microbiome, antibiotics, while life saving antibiotics can wipe out beneficial bacteria along with harmful ones. Highly processed foods. Diets high in refined sugar and low in fiber can reduce microbial diversity. Chronic stress. Stress hormones can alter gut function and microbial balance. Lack of dietary variety. Eating the same limited sets of foods provides fewer nutrients for different microbes. Poor sleep and sedentary lifestyles may also influence gut health. Over time, these factors can reduce the diversity of the microbiome, and diversity appears to be one of the keys or key markers of a healthy microbial ecosystem. Now, how do you support a healthy microbiome? Microbiome is highly adaptable. Even small lifestyle changes can begin to shift it into a healthier direction. Here are several evidence-based ways to support your gut microbiome. Eat more fiber. Fiber is the primary fuel for beneficial gut bacteria. When microbes break down the fiber, they produce compounds called short chain fatty acids that reduce inflammation and support gut health. Foods rich in fiber, you probably know this, vegetables, fruits, legumes, whole grains, nuts and seeds. Also eat fermented foods. Fermented foods contain live microorganisms that may support microbial diversity. Examples are yogurt with live cultures, hefir, sauerkraut, kimchi, miso, empe. You know, a thousand years ago when the Chinese would sail around the earth. They had on their ships, they grew uh herb um yeah, herbs. They grew they made their own miso, tofu, tempeh. They had they weren't living on ground up grains like English sailors would. They had fresh food on board. Just a little historical tip for you. Uh increasing your food diversity, aim to include many different vegetables, fruits, grains, herbs, and spices throughout the week. Reduce, or preferably, just stop ultra processed foods. Highly processed foods usually contain emulsifiers, preservatives, added sugars that negatively impact the microbiome. Focusing on whole minimally processed foods can help support microbial balance. And prioritize sleep and stress management. Sleep and stress both influence gut health through the gut brain axis. Practices like exercise, meditation, and consistent sleep schedules may indirectly benefit the microbiome. Also, start using our nutriplex digestive enzymes with each meal. As you've heard me say, you can eat food grown on the north side of a mountain of Tibet, blessed by the Pope and the Dalai Lama, but if it isn't getting broken down by your own digestive enzymes, which may not be functioning and probably aren't at 100%, that nutrition you should be getting is going to waste. So supplementing the nutriplex digestive enzymes is a great way to better your health. So the gut microbiome is one of the most exciting frontiers in modern health science. What we're learning is that we are not only individuals, but we are ecosystems, you've heard me say that many times before. Trillions of microscopic partners live inside us, helping regulate digestion, immunity, metabolism, our mental well-being, and by nourishing those microbes with diverse fiber rich foods, eliminating processed foods, and supporting overall lifestyle health, which is eat well, move well, think well. We're not just feeding ourselves, we're bettering ourselves. We are feeding the entire internal community, the internal milieu that helps keep us healthy. And that's a powerful reminder that sometimes the smallest organisms can have the biggest impact. Remember, ignore your health and it will go away. Who's going to take responsibility for your health if not you? Please ponder this until our next podcast together. Until then, think good thoughts. This is Dr. B signing off.