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hello everybody um my name is Julie I'm with the Academy of logic light and we are a peer-to-peer education platform thats people to practice their spirituality with um ethics and without indoctrination and with logic all the things and we are with Emily and she is on the third of four-part series for your gut health um and if you haven't I highly recommend going and watching these um and if you have any questions feel free to post them now and then we'll get to them at more towards the end and yeah without further Ado I'll hand it over to you thank you Emily hello thank you yeah like Julie said this is a class three of four um so there will be some things like like these classes were created like to they build on each other so there will be some information that I might talk about really maybe quickly or go over uh tonight as we talk about about uh prebiotics probiotics sin biotics right we're just defining those terms and talking about uh yeah what they are what they mean um and there yeah there will be some things I'll probably mention but not spend a whole lot of time going into in depth and so yeah go back and take a look at the previous classes if this topic interests you so I'm going to go ahead and and share my screen and let's talk probiotics okay so like I said um tonight's class is about um prebiotics probiotics synbiotics what do those words mean um how do they work together how do they um as says here enhance our gut health so we're going to talk about it um because I feel like actually probiotics seem to be a fairly well-known term prebiotics kind of sort of some people know what that is symbiotics not so much um and so I do want to make sure that we understand those words and um yeah what what it all means how it helps so this class is is is really focusing on you'll see here our it all uh relates to the good bacteria in our gut and that really is uh one of the major uh pieces of having good gut health is having enough bacteria and a diversity of bacteria so we'll talk about it so our good bacteria there are trillions um I don't think we know right I mean I don't think there's even really a cap on it I don't think we have a number also everybody's gut is a little bit different but we do know that there are trillions of healthy bacteria that make up our gut microbiome they do a number of jobs they help digest our food they help to regulate our mood uh that's where neurotransmitters come in they help to defend against pathogens pathogens are things that cause disease that could be a bacteria that could be a virus that could be a parasite um so a lot of times the reason why something gets through or uh takes up residence if you will is when there are not enough good bacteria so that is one of their major jobs and it's one of the reasons how and why we keep uh pathogens out they aid in digestion uh and in nutrient absorption they produce vitamins K and B um and they boost immunity so they uh actually create our immune cells and I think I might have mentioned this in another class um maybe the first one but it's somewhere right around 80 to 90% of our immune cells are produced in our gut so yeah if there are not enough of these good guys uh we'll talk a little bit more um about diversity as well it's not just like one strain of bacteria we want lots of different strains and they're all doing something different so if there are not enough of them I think it makes sense that uh your immune system wouldn't be working as well as it needs to without them so these beneficial microscopic creatures they nourish and feed many of our physical structures there's also a very synbiotic relationship um with so the bacteria and our gut lining um and I think I talk about this a little bit later in the slides too so yeah there's just there's so many things that they do and uh regulate um and so I again I think it makes sense uh that without these um that's that's where a lot of problems start to happen so dys fosis is what what we call um the imbalance of what should be you know what makes up the majority of our microbiome are these healthy bacteria um in the first class I know I talked about like the 8020 ratio where we want 80% of our microbiome to be these healthy good bacteria comals is what we call them and then 20% no more of these um other things that we come in contact with and we we often call them opportunistic but they can also be like the the pathogens that I just talked about so there's that 8020 uh percentage what makeup I guess of our of our microbiome dysbiosis is when there's an imbalance and so oftentimes it's not enough the good guys and again like that is what creates usually an opportunity for these other pathogens and microbes to then overgrow and so this is dysbiosis when it should be this so you you know you can kind of see here on the right um normal healthy levels of the good bacteria on the left disbiosis is where you can see very few of the beneficial the lactobacilli and bifido bacteria in this case and then you have a whole bunch of other guys um and so again like that is the problem so disbiosis again like that can that's in and of itself a problem um and something I work with my clients on um like I can't think of a client where like this didn't need to be addressed so that imbalance can cause all kinds of symptoms because those opportunistic um microbes and bacteria Etc they um each of them are a little bit different um in the damage that they cause uh but they can cause a range of symptoms from like stomach upset yeast infections Vining low energy uh fungal infections skin irritations um rashes ostasis all of it diarrhea abdominal cramping um you someone who's like sick all the time um and I can think of more like when I look at some of these uh examples they have over here and I know that doesn't mean much to anyone else but these you know this is what I study all the time because this is what I see on the test that I use so uh clella for example that is one of um the most inflammatory bacteria that um that we know about and has been studied um and that particular uh bacteria actually klepa and Proteus over here on the left as well those two are linked with autoimmune disease and so sometimes as part of like that uh Perfect Storm if you will some of these microbes will um create such inflammation in the body and then if there's leaky gut on top of that and sometimes that's just like you know it snowballs and then that's the trigger that um triggers an autoimmune disease so you know like I say each of these are are just kind of different in the problems that they cause but um that that really is one of the main issues um as we think of like a healthy gut um and then what to do and how to use things like probiotics and prebiotics so disbiosis is this might look like a very similar list when to when we talked about leaky gut and it kind like they're kind of related so overuse of antibiotics um a lot of exposure to harmful bacteria yeast or fungus same kind of thing chronic stress toxins in our food or in our environment um the fact that our environment actually is over sanitized is also a problem um someone who uses prescription drugs a lot um even like over the counter drugs though and like um something maybe is um seems harmless like a an nsid nonsteroidal anti-inflammatory drug um those can also cause these kinds of problems too um ant acids even um pathogens we talked about um if there's um anything wrong with you know the major organs liver kidney um stomach small intestin lower intestine those sorts of things um and then poor diet right that's it's a pretty similar list uh because these things and especially together and over time they really do create a lot of problems so you know think of like that is where the problem comes from and as we think about how to use a probiotic because I do get this question fairly often you know when we're talking gut health that's what people think about is you know can't I take a probiotic and like everything's better um not really not it's not that easy um but but it is one of the tools in the toolbx so let's just kind of get clear on what these words mean though so a Prebiotic that is the food that the probiotic or the live bacteria eat so a probiotic is live bacteria that's what that's what you're taking when you take a probiotic that's what you're eating when you eat foods high in probiotics it's a live bacteria and so I think hopefully it makes sense because they're live they're living um they do require uh food to stay alive and to thrive and to um do all of the things that we want them to do um you know that that first slide that we talked about right all the beneficial things that they do if someone is just taking a probiotic but all of these other things are still happening that's literally money down the toilet um so right like no you you can't just I kind of joke about this like you can't just probiotic your way into gut good gut health it really does take um a much more comprehensive and nuanced approach so yeah if you're taking a probiotic you want to make sure that you are eating the foods and they are food Foods um fiber from plants if you're not eating a fiber rich diet then those live bacteria cannot Thrive they they will die um so prebiotics are the food probiotics are the live bacteria synbiotics is a product that will combine the two right so we know that we can't just uh give someone a probiotic and so um you know supplement companies have become Savvy which like I mean it is a good thing but I would you know as a nutritionist I would much rather someone really be consuming fiber rich uh Foods in their diet than relying on a pill um but that is what a symbiotic is is that it combines the two into one product um to enhance the survival of the bacteria um and just I guess kind of like a maybe not a warning but a a caveat like I would absolutely recommend that you work with a medical um health care practitioner um when you know thinking about using a probiotic for like really any specific thing that I mean that's part of this discussion too is that of the trillions of bacteria and microbes that we know make up a healthy bacteria um I kind of mentioned this already but they each do different things and so there are specific bacteria that we know for example are really good to um boost for someone who's having mental health challenges for example there's specific strains that are um needed during um infancy and childhood but wouldn't really be appropriate for an adult vice versa they bacteria strains that I would use for older adults and not for children right so they're they are different and they're used in different ways um so I I just would um throw that out you know consult with a healthcare practitioner a gut health practitioner um to really get some targeted information and recommendations for your unique situation that's what I do for my clients so a couple of things to to think about when you are choosing a probiotic I mean you know yes you can pick these up at most grocery stores order them online right they are readily available um however like I said um there's a lot to to know and consider um in knowing what what might be right for you but in general um you get what you pay for so the quality of the probiotic uh matters um there there are many good brands out there but I would say a good quality probiotic is somewhere in the neighborhood of 35 to $50 a month that's a good quality probiotic ex like to spend that much so yeah quality matters you're looking for things like um somewhere in the range of like 15 to 100 billion they're called Colony forming units it's just the way that they're reported like the back the live bacteria um typically a probiotic you're going to find on the market is going to be somewhere in the range of like 5 to 30 um you really have to look hard for a cfu above 25 to 30 billion um and and typically like I don't see a hundred billion except through a health care practitioner in other words like there are Healthcare practitioner grade supplements um that come in higher doses than you would be able to pick up yourself say at like the local um what do we have here locally natural groceries or Whole Foods or something um and that's for a reason um because that that is a a a large amount of bacteria and you would want to be a little bit careful and and so would want to work with a healthcare practitioner to recommend um but yeah I mean typically again like you can you can pick up a probiotic um somewhere in the neighborhood of like I said 5 to maybe 2530 cfus that's pretty standard you're looking for sometimes most of the time more than 10 strains um and as a gut health practitioner I mean there are lots of reasons as I say that that I'm thinking you know that um many times I'm only recommending like a one or a two strain probiotic for a client um and again there are many many reasons why I might do that um but typically like a generic probiotic for an ordinary like healthy person you're looking for like multi strains so 10 more than 10 strains um if a product has what are known as sbos or Spore based organisms that just that's how they're grown um if they have yeast or fungi or algae um sometimes that just um like an increase the the nutrient value of the probiotic so look for those as well and then you want to see on the label somewhere that the the company has thought about um making sure that the capsule is heat resistant so that so anything that you come in contact with comes to your stomach first and in your stomach is stomach acid and it's meant to kill and neutralize and break down whatever it's coming into contact with so if a probiotic um is not heat resistant um and or has not been designed to resist like resist and get through the stomach acid then the probiotics are not even making it into the actual gut where we want them to be so right like there's that whole piece to a supplement um is sometimes it it doesn't even get uh to the place where we want it to because of stomach acid so those are some some things to think about um if you're you know choosing your own probiotic um I have mentioned Foods um which again like I would much prefer people incorporate um fermented foods in their diet as a way to replenish the live bacteria in their gut and so that's what we're going to talk about next I believe yeah so these are natural ways of adding and exposing yourself to beneficial bacteria so I mentioned diversity of bacteria is really important you do not get a diversity of bacteria Without A diversity of food and that is plants we don't get fiber from animal products so this is plants that I'm talking about when I say plants talking about vegetables and whole fruits and whole grains legumes nuts and seeds Sprouts mushrooms if I've missed something let me know but right like those are plants that all have different kinds and beneficial uh fiber so not just good for a healthy Bell movement but it's going to feed um and help to create a diversity of good bacteria so that is super important and then you'll see um you know they're foods that natural well not naturally like I mean you've uh you have to ferment them and then it creates the bacteria so I guess it's not natural in the food itself but these are uh fermented foods uh so fermented foods have live bacteria so examples of fermented foods are things like kefir sauerkraut kimchi is what is in this photo here kombucha miso Tempe excuse me those are all fermented foods and have a lot of beneficial bacteria so um this is this is what I would encourage people to try and just start incorporating these things on a daily basis I had some sauerkraut yesterday I had some raw goat milk yogurt today um right so those that's the fermented foods that I've had in the last couple of days um Prebiotic Foods remember prebiotics or foods that are high in fiber this is by no means a ex exus of list but foods like apples onions garlic asparagus mushrooms dandelion greens artichoke banana oats flax seeds I mean I could go on and on right again like they all have different types of fiber that are feeding the good bacteria so as you think about what you're eating dayto day if it's mostly let's say meat and or dairy not many plants that this is like a great place to start to improve your gut so include Prebiotic Foods as well as fermented foods um other things like medicinal mushrooms will help to balance microbes they also are um honestly one of the foods that are so so important for the immune system I don't really think they get enough credit for that uh some people know I guess but um mushrooms are so important for the immune system they also have prebiotics balance hormones and mood they fight viruses they prevent candida overgrowth um so when I'm saying medicinal mushrooms I'm talking about things like cordyceps uh RI shitake Lion's man turkey tail which as I say those probably you've heard of them and I do think there's kind of a movement if you will like a lot of there are a lot of products out there new products that have Mushroom in them for those reasons so but yeah mushrooms are super helpful for that too and so beyond the like foods that we can eat that either are replenishing the good bacteria or feeding the bacteria we can expose ourselves to beneficial bacteria in our environment we do that by walking outside barefoot shopping at our local farmers market um the food at the farmers market you know as you think about that as being grown locally uh usually comes to us a little bit more organically with soil and you know um a little bit more intact shall I say than like some of the fruits and vegetables you find at the supermarket so you know that exposure uh to the soil um as you buy and eat local produce is what exposes you to good bacteria playing with a dog riding a horse um similarly raw local honey also has uh beneficial bacteria in it uh but I'm specifying local so again like these are the the brands of honey that you would find at like the local farmers Market local um like health food stores and different things so around here in Salt Lake like Dave's um what is it called um Dave maybe it's just like Dave's health store sells one of my very favorite uh local um honey um White Lake farms but there are several um so it really does need to be local and then Raw means that has not been filtered or processed in any way the honey that you get uh really at any grocery store um isn't usually local even if it says it is and it is uh been filtered and processed so I don't personally purchase any of that honey and I don't recommend people do either um so raw local honey really great source of beneficial bacteria as well as many other nutrients um that again are lacking from um honey that's found in the grocery store but digging in your garden again it's like that contact and interaction with the soil uh swimming in the ocean or swimming in a freshwater lake all of those kinds of things like just getting out of Nature and exposing your body to um water and soil and plants and animals and right different things um that's that's another way that we can expose oursel to beneficial bacteria um and that is all for you know sort of the um meat and bones I guess of today's talk on prebiotics probiotics sinbi biotics um and we've got one more class next Monday July 1st at 700 p.m. and I'm going to be talking about um testing options talking a little bit more about the comprehensive stool tests that I've been talking a little bit about these last couple of weeks um uh and yeah just talking a little bit more about that and what kind of information we get and so I'm going to stop sharing and answer any questions that might have come up that was awesome thank you I was gonna tell Dave's Health Nutrition Dave's okay I was like Dave's something thank you yeah um I just got these ones from them and she was like that's the one that all of them started taking U and I went to the website to check now that you said with the heat resistance and it does say that yeah on theirs I'm pretty sure that's Dr axe's brand I have no idea I'll have to do more research yeah I I just started those though something medicinals right like what's it called this one says ancient nutrition ancient nutrition okay I'm pretty I'm pretty sure that's Dr ax and he's he's a fairly well-known functional doctor he has his own line of supplements so yeah I mean he's he's thinking about the right things so yeah on the front I saw like spbo Spore based organisms um and yeah anyway those couple of things to look for but that's that is a pretty good probiotic so yeah yeah well I'll report back absolutely okay um from Andrew for people with stomach issues such as IBS chronic constipation Etc is there anything specific to use or avoid for balancing bacteria yeah um it's a good question um and I don't mean to like not answer it but honestly like my answer to anyone who's experiencing that kind of constant chronic kind of stomach issues is to get tested um I like I mean there's there's there are reasons why someone is having chronic constipation um and or IBS symptoms I don't I mean I know there's a you know a dozen different reasons and combinations of like what might be happening but like I never know why um and the test I'm going to talk a little bit more about next week I'll I'll show you some more speciic examples um but like personally with the experience I have with that test and working with so many people with different chronic digestive stuff I mean it's it's why I recommend that everybody get tested because I I just I I don't know I don't know what's going on everybody's uh picture is so unique and so yeah I mean to answer your question yes there there are things that I would use and or avoid but I would want to have more information um and I'm I'm going to throw this out too in case there are people that don't know but IBS so irritable bowel syndrome if you if someone's been diagnosed diagnosed with IBS um it's a diagnosis of non-diagnosis meaning they've done the tests and looked at all of these other things nope it's not this nope it's not that right check check check I guess you have IBS W it doesn't mean anything um other than like someone who says they've been diagnosed with IBS like what I what I know you know without them telling me is like you've got chronic stomach issues that are like not resolved like that's what it means um but again like everyone is so different and so one person with IBS is not really the same as another and so I'm you know when I get that test back and that information like I might be recommending a different strain of probiotic versus this other person because it's they're dealing with different things and there are different reasons you know that they're having chronic constipation for example so I like I hope that answered your question um it yeah it is it's a tough question to answer just because again so many people are like so different so your mom has IBS with constipation no real answers from her gastro not surprised um yeah stick around for the the testing presentation next week because um I mean I I'll be prepared with like a couple of different examples of what can go wrong and right like what I see uh in tonight's um discussion on disbiosis like I'll show you exactly what that looks like um and again because there's so many different like varieties of things that can be going wrong with like the good bacteria and the opportunistic like it's these different like combinations that that would change my recommendations like that's hopefully answering your question um because there like I say there are definitely reasons why someone has chronic constipation or chronic loose stols but a gastroenterologist if someone is working with the GI I always talk to my client s about this like the thing the thing that they're good for is ruling out some of the more serious things like stomach cancer and I mean that sounds like serious and it is but really like that is what they're looking for and that's what they're they're ruling out so things like stomach cancer things like um the more serious kind of chronic digestive diseases like IBD so irritable disease which are Crohn's and diverticulitis so they're looking for like um really really high amounts of inflammation that would be present for someone with IBD um and then they're looking for like uh tears and fissures and things like that within the in small and large intestines that's all that they're good for so they're not they're not looking for some of the information that I'm going to share with you next week um with relation to like digestion how is someone digesting uh where are the levels of their good bacteria uh what kinds of opportunistic bacteria are in their gut do they have a fungal overgrowth do they have hpylori do they have parasites um where is the level of their inflammation do they have leaky gut right like so I'm getting all of this other information and that's why I'm able to help move people forward where like a GI can't and they also don't know nutrition so someone with say like IBS they're their nutritional you know protocols like you know different ways that we can help to um it's there is usually inflammation and it's also usually an issue with like digestion and so there there are things that we can do to improve that and just get everything moving a little bit better yeah was a really long answer did that like hope that was amazing learn it is it's complicated it's Nuance that's why anytime someone ask me about a probiotic I'm like that's how I feel when people ask me about astrology but want a simple answer yes it's very complicated and nuanced y yeah oh man well you've definitely inspired me this week I I kind of made an option of kind of what the recipe you shared last week and then I made some pickled carrots so good love it I what did I share last week was it the sausage Skillet yes okay okay yeah I just made instead a Swiss charge I used cabbage which was craving cabbage yeah but it should sneak some leafy greens in there it's such a good one if you haven't if you missed the recipe go back to to last week so okay let's see so essentially a gastro won't necessarily be seeking an answer as to why someone has IBS they rule out the things they can and kind of just label the unknown as IBS is that correct yes correct Yep they're looking for yeah and honestly like it's good information I mean again like that's what I talk to my clients about is you know a lot of times they're waiting to see a gastro or maybe they've already been and had a colonoscopy for example like that is good have that appointment rule those things out but like you're not going to get any other like helpful information or instructions it's so crazy to me start just is so wild there's such a disconnect I know in every single thing and you're like the body is all connected why are we just not talking about these things it's so crazy to me and a I mean in a good I'll say too like a good gastro like anyone who's considering seeing one um what was I going to say oh a good gastro is is going to understand the importance of diet uh I work with a lot of clients who will tell me like their gastro said um it doesn't matter what you eat and you know I just like like I can't right of course it matters what do you mean it doesn't matter yeah yeah I know like literally those words and so you know shop around um because yeah a good gastro is going to understand that even if they're not like an expert they understand the interconnectedness um of the gut and the body and the importance of nutrition so yeah wild Andrew good questions appreciate those well that might be it that was a informative for sure that was really good information thank you so much like you say it's hard to condense it but yeah hopefully I gave you just enough and then yeah like I said next week we'll kind of wrap up with talking more specifically about the tests that I use like I said I'll I'll come prepared with like examples um so you can see and I'll I'll be able to kind of point out you know where um I don't know how how am I describing that like I guess like what I'm looking for and and what are the what are the things that cause problems I guess yeah I think about it they like troublemakers or something yeah yeah I mean that question about IBS and chronic constipation is perfect right and so many people just live with that sort of thing like I mean I really I've heard so many crazy things from gastroenterologists too but um it's not normal and and like people don't have to live like that like I guess that's that's what I want you to hear um and if we did a comprehensive stool test that I you know I do with all my clients there of course would be reasons why whereas the gastro would tell you nope everything's good and again like that's good information great you don't have stomach cancer great you don't have like a tear or a fissure or like diverticulitis okay but what is wrong and that right like that's where like you just need another person you know a gut health practitioner so like there are reasons um why someone is having those symptoms and chronic constipation being one of them it's just yeah they they wasn't linked to some of those major things that like a GI would be looking for so I wonder how do we get that connection in there I'm like I kind of want to go call my GI and be like hey I need you to talk to somebody like a referral program somehow gosh I wish I know and I've I've had some people some of my clients after doing a stool test with me uh have shared those results and again like a good GI is going to recognize that that's just like additional information they don't they're they don't know every like everything that's on that test and they don't know how to read it like I do uh because they're not trained in that way but like I just had a client this is how and why I'm like thinking about this is like I just had a client do a colonoscopy she also did an updated GI map with me and this new GI that she found uh encouraged her to keep seeing me because of course nutrition makes a difference and she was able to see so just for example and I'm sorry like we could go on forever once I get on this topic but like her colonoscopy came back clean right negative no problems uh they did a blood test for some other things too no problems uh but she's really not feeling well so the stool test that we did came back with eoli no one's thinking about eoli uh never would have come up in any of the tests that they did right like that's just one example and so for this person it was like okay like thank you there you know there's a reason there's an answer why I'm feeling the way I am and she took that back to her GI and her GI was like oh okay right like yeah yeah eoli uh not good keep working with your nutritionist if and if you prefer the herbal route like you know there isn't really things they can do conventionally anyway so she recognized like the importance of that information and working with the nutritionist but I mean she's she's a needle and a hay stack uh but they're out there right so like find a good one um but that's just one example of like what this confined versus like the information that you'd get from a GI yeah fascinating wow thank you I know interesting stuff okay we'll we'll dive into testing next week awesome well thank you so much Emily thank you forone watching and we will see you guys back next week for the grand finale