Episode Seventeen

• 4R Framework for gut health - Remove, Replace, Re-inoculate, Rebalance.
• Step 3 Re-inoculate - Eating beneficial probiotics from fermented foods or probiotic capsules. The beneficial bacteria doesn't stay permanently in the gut, but they communicate with our existing gut microbiome.
• Balance and diversity - We want our gut microbiome to have a healthy balance of all different type of bacteria and yeast. 
• How to shift the microbiome - Change the food you are eating, to low carb real food, and slowly heal your gut microbiome over time.
• Firmicutes - A gut bacteria that is helpful in small amounts for utilising the energy in your food. In large amounts, it can be partly responsible for sugar cravings.
• Probiotics and antibiotics? A new study has shown there is little benefit to taking probiotics at the same time as antibiotics and in fact can delay the recovery of the gut microbiome.
• What are probiotics? A beneficial bacteria or yeast that you can consume as a fermented food or drink in small amounts each day. These include; yoghurt, kefir, kombucha, sauerkraut.
• Yakult - Not a good option due to the high sugar content.
• Probiotic capsules - Not routinely needed and regularly consuming small amounts of fermented foods is a better option. We would recommend supplementing with probiotic capsules if you are recovering from infectious diarrhea and for the treatment of irritable bowel syndrome and the overgrowth of yeast and bacteria.
• Step 4 Rebalance - Stress management, sleep improvement, social activities, exercise, getting outside.
• Gut-Brain Axis - The gut and the brain are in constant communication via the gut-brain axis. The gut microbiome can affect the health of our brain and vice versa.

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