Bifidobacteria longum, Roseburia, F. prausnitzii (and Akkermansia) Made Us Human (NONE OF THESE EAT RAW POTATO STARCH) (Part 1) NSFW

Journal Club today:

Moeller et al PNAS 2014 'Rapid changes in the gut microbiome during human evolution'




Fig 1. Compositional changes in the gut microbiome during African ape diversification. Shifts in relative abundances of microbial genera within the gut microbiome were inferred for each branch of the host phylogeny. Genera whose relative abundances increased or decreased are listed above or below each branch within blue-shaded or yellow-shaded boxes, respectively.

Moeller et al PNAS 2014
Ancestral Core:
Roseburia, F. prausnitzii, BIFIDOBACTERIA,
Bacteroides, Clostridium

Highlights:

Ancestral Core:
Roseburia, F. prausnitzii, BIFIDOBACTERIA, Bacteroides, Clostridium

The ancestral core made us human. These are enriched 2 to 5-fold in humans through deep evolutionary time compared to our wild African chimp and ape cousins. These gut flora eat a range of plant polysaccharides but the more immunoprotective, the more they are likely to consume breastmilk-like oligosaccharides (inulin type fructans, GOS, raffinose family oligosaccharides) and inulin. Roseburia, F. prausnitzii, BIFIDOBACTERIA and Clostridium thrive and crossfeed on RS3 and inulin/oligosaccharides, but not raw starches/RS2.

"Changes in the composition of the microbiome accrued steadily as African apes diversified, but human microbiomes have diverged at an accelerated pace ow- ing to a dramatic loss of ancestral microbial diversity. These results suggest that the human microbiome has undergone a substantial transformation since the human–chimpanzee split."

"For instance, the relative abundances of Prevotella and Bacteriodes were negatively correlated within each host population."  Prevotella are high grain-eaters, seen high in Burkina Faso children and those consuming whole-grain-based diets. Bacteroides are versatile -- they consume everything: carbs/grains, fats,  andmeat/protein.

"Relative abundances of Bacteroides were always positively correlated with those of Ruminococcus and Parabacteroides."  Bacteroides again are big meat-and-potatoes fans. 

"We identified 35 instances in which the relative abundance of a microbial taxon shifted since the divergences of the extant species of African ape (Fig. 1), 17 of which occurred in humans since the divergence of Homo and Pan. Several of these changes in the composition of the human microbiome have functional implications for host nutrition." The introduction of diverse, high-fiber, high-RS3 cooked starches changed many things for humans including the evolution of their gut flora: seeds (lotus, quinoa, fenugreek, buckwheat, etc), legumes, lentils, roasted tubers-rhizomes, whole soaked nuts, ground nut flours (tigernut 'cakes', acorn 'pancakes'), maize (porridges, tortilla), whole grains (oats, millet, maize, sorghum, teff, amaranth, black/red/brown/purple rices), etc.





Humans Expanded Their Food and Ecological Niches By Taming Fire

Whole Real Food	100g = ~ ½ cup	Inulin-Oligosaccharide Content	RS3 Content
Chicory root	100g	41g	0
Jerusalem artichoke	100g	18g	0
Dandelion greens	100g	13g	0
Onion (raw or cooked)	100g	4g	0
Garlic (raw or cooked)	25g	3g	0
Cowpea, White Lupin	100g	5g	4g
Lentils, Chickpeas, Hummus	100g	4g	2-4g
Pinto Beans (cooked/cooled)	100g	3g	10g
Purple Potato (roasted/cooled)	100g	na	15-19g
Yams (boiled/cooled)	100g	na	6-8g
Potato (boiled/cooled)	100g	na	3-7g
Rice (cooked/cooled)	100g	na	1-2g
Long grain Rice (cooked/cool)	100g	na	2-3g
Sushi Rice (cooked/cool)	100g	na	3-4g

Other Highlights

"The relative abundance of Bacteroides, which has been positively associated with diets rich in animal fat and protein (9), has increased in relative abundance more than fivefold in humans. Conversely, the archaeon Methanobrevibacter, which promotes the degradation of complex plant polysaccharides by using the end products of fermentation for methanogenesis (10), has undergone a more than fivefold reduction within humans."

"Fossil and genetic evidence in- dicate that the divergence times for African apes range from 5 to 13 mya for the chimpanzee–human split and from 8 to 16 mya for the human–gorilla split (12, 13)."

"Despite the clock-like nature of microbiome diversification in African apes, the gut microbiomes of US humans have undergone an accelerated rate of change and are more different from those of each wild ape population than expected based on the evolutionary time separating Homo from Pan and Gorilla. Based on genus-level BCD, the microbiomes of US humans are more different from those of Malawi humans than the gut microbiomes of Malawi humans are from those of bonobos." We started cooking and routine control of fire. Hunting, fishing and broad spectrum foraging allowed us to travel and massively change our diets and ecosystem roles and niches. As apex predators, we took over the globe.

Men's Health 2014 (current issue)
Sexxxy Guts for a special EvMed reader
Hamster? Homo sapien? Pan GUTS???

NUTRIGENOMICS AND DIET

Even Neanderthals harvested small seed grains and used fire routinely to cook on hearths. I suspect however they didn't adapt to the gluten ones well and may have had genetics like HLA DQ2.2, DQ2/8 that are related to higher gluten damage and gut devastation with raw or unfermented gluten grains (eg sourdough, lacto fermented porridges, etc). Neanderthals reigned for tens of thousands of years but with agrarian dominance and reliance on gluten containing spelt, emmer, barley and rye, I believe it took a toll on Neanderthal guts. Their numbers gradually dwindled from 50,000 years to 25-40 thousand years ago. Modern humans may be seeing similar gut devastation: slow disease and debilitation; epidemic infertility; mental illness and cognitive decline. Modern skeletons are shrinking, craniums de-evolving.

One thing in common tubers, roots, seeds, nuts, grains and legumes have are the fact that they are all 'plant babies' and thus share many common nutrients - protein, storage carbohydrates and protection from cold/frost/mechanical stressors. These translate to better nutrients for those that consume them as well if the anti-nutrients don't get them first. Resistant starch, inulin and oligosaccharides are the signaling molecules which buffer and aid plants to survive the rough elements from weather or wind.

Not everyone can consume grains which are high carb and gluten-damaging. Most can eat high fiber, heirloom potatoes and yams which are how many current ancestral societies still thrive. Legumes and non-gluten grains (millet, maize, rice, teff, oats) which are low glycemic index (not impact blood sugars) are also typically well tolerated. Notable cultures that follow traditions ferment, soak and cook these as their staples.

Copies of AMY1, Apo E2, FUT2 secretor status, and non-MTHFR genes may regulate who CAN versus who CANNOT tolerate the abundance from the fertile crescent and heavy agrarian societies.

Adaptive Drool in the Gene Pool: AMY1
Novembre et al Nature 2007
Low AMY1 Copy (High Starch Intolerant) v. High AMY1 Copy

TUBERS ROOTS SEEDS NUTS GRAINS AND LEGUMES

Bernstein et al (Nutrients 2013) examined the fiber spectrum in whole seeds and grains -- certain populations on earth get a lot of variety of fiber and RS from whole grains, including inulin, inulin-type fructans (ITF; short ones = oligosaccharides), gums, arabinoxylan (like psyllium), glucomannan, beta-glucan, hemicellulose, lignins and cellulose. For our ancestors who consumed these foods, their guts likely became adapted and diversified to an enormous range of gut flora that would breakdown and make useful such an assortment of soluble and insoluble fiber/RS3.

Beans and lentils look a lot like below too. These are seeds of legumes. They are rich in GOS (galactooligosaccharides) which specifically feeds our omnipotent Bifidobacteria longum, as well as nearly every character in the ancestral core. GOS is like breastmilk -- immunoprotective and pushes stubborn pathogens off epithelial sites. GOS are also known as RFOs, raffinose family oligosaccharides.

Oligosaccharides and inulin type fructans behave like anti-freeze, protecting Evolution's plant babies from the intermittent Ice Ages, frosty seasons and deep aridity of desert storms. They are widespread on earth -- the second most abundant plant carbohydrate in existence. Your gut flora love them! Please don't starve and torture them.

Non-bean/grain OS and inulin rich foods: artichokes, asparagus, dandelion roots, chicory roots, sunchoke/Jerusalem artichokes, Dandy drink, onions, leeks, garlic, chives, cactus, etc (YES THESE ARE FODMAPS: alert).

ALL the gut species that make us human as discussed in the Journal Club eat inulin and oligos.

• B longum and all the bifidobacteria
• Roseburia
• F. prausnitizii
• Akkermansia
• Bacteroides
• Clostridium

Dr. Bill Lagakos PhD writes often about GOS and B longum, one of his FAVORITE gut creatures: Calories Proper, Guts 'n GOS, Opus 142

Bernstein with Dr M. Roizen/OZ TEAM et al

FARMACY: Leras Family Farm in Santa Rosa

Local, Organic, Sustainable Farms like Leras Family Farm

My kids and I had the pleasure to spend a day at the Leras Family Farm in Santa Rosa last Tuesday. We had a total blast! We played with the two baby calves with Zak (intern), fed slop to the Red Waddle pigs, amusingly watched 24 piglets forage and root on their acreage, studied Danielle the intern making cheese, picked basil, berries and grapes, drank their kombucha and chased and played with their beautiful soy-free, free range chickens in two coups.

Thanks for Dave, WAPF chapter leader in Berkeley for helping to set up!

Mike Leras with my d Hannah and I

FARMACY

What's so awesome about the ecology and environment of an organic farm like Michael Leras and his family's (gorgeous wife Jill (former model), 2 sons, doggy Brownie) is not only the inclusive recycling of all the nutrients from produce and leftovers but the completeness of the system: animals + plants. It's a true farmacopeia of happiness nutrients that every brain, gut and body needs.

Michael and his family go to Three Stone Hearth in Berkeley for families to pick up their fresh products like soy-free eggs, pork, grassfed beef, etc every week on Wed night and Saturdays.



Antidepressant Microbes In Soil: How Dirt Makes You Happy

"Soil Microbes and Human Health: Did you know that there’s a natural antidepressant in soil? It’s true. Mycobacterium vaccae is the substance under study and has, indeed, been found to mirror the effect on neurons that drugs like Prozac provide. The bacterium is found in soil and may stimulate serotonin production, which makes you relaxed and happier. Studies were conducted on cancer patients and they reported a better quality of life and less stress.
Serotonin has been linked to such problems as depression, anxiety, obsessive compulsive disorder and bipolar problems. The bacterium appears to be a natural antidepressant in soil and has no adverse health effects. These antidepressant microbes in soil may be as easy to use as just playing in the dirt.
Most avid gardeners will tell you that their landscape is their “happy place” and the actual physical act of gardening is a stress reducer and mood lifter. The fact that there is some science behind it adds additional credibility to these garden addicts’ claims. The presence of a soil bacteria antidepressant is not a surprise to many of us who have experienced the phenomenon ourselves. Backing it up with science is fascinating, but not shocking, to the happy gardener.
Mycrobacterium antidepressant microbes in soil are also being investigated for improving cognitive function, Crohn’s disease and even rheumatoid arthritis." Read more HERE. Hat tip: Keith Bell.

HOW TO CURE SIBO, Small Intestinal Bowel Overgrowth: Step #6 Avoid allergenic foods (corn, soy, gluten/wheat, dairy, nuts, egg whites, etc). Avoid GMO products and livestock/poultry fed GMO crops (corn, soy, etc)

Photo credit: Heritage J. Nature, 2004.

HOW TO CURE SIBO/SIFO, Small Intestinal Bacterial/Fungal Overgrowth
(protocol)

Step #6 
Avoid allergenic foods (corn, soy, gluten/wheat, dairy, nuts, egg whites, etc)
Avoid GMO products and livestock/poultry fed GMO crops (corn, soy, etc) 




The worst offenders to your gut are allergens and things that shouldn't be eaten in the first place. Wheat, vegetable and seed oils, and chemical food additives are not fit for human consumption on a continuing basis! Once you've healed sufficiently, you may get away with eating Tiramisu and deep fried, breaded fish but until your gut is as tight as a nuns ass

Also, what's sauce for the goose is not always sauce for the gander! One person may do just fine eating corn, nuts, eggs, etc... but another may have terrible allergies.

From: LeakyGut website:

An allergy denotes an abnormal reaction by our immune system to bodily contact with foreign substances that would normally be harmless.

There are said to be four types of allergic response. Type I, which causes immediate reactions such as restricted breathing, asthma, anaphylactic shock is the most well known, but effects a minority of the population.

Leaky gut and food allergies often co-exist, food allergies or hypersensitivities can increase intestinal permeability, causing an immune response and provoking further inflammatory reactions throughout the body.

When someone initially comes into contact with an allergen, B lymphocytes (a type of white blood cell) produce antibodies to attack the perceived threat. There are five types of antibodies called immunoglobulins. IgG, IgM, IgA and IgD protect us by attaching to foreign particles making it easier for other immune cells to destroy them. IgE antibodies are responsible for allergic reactions. Everybody has IgE antibodies but an allergic person produces high levels of IgE antibodies to attack the allergens.

The IgE antibodies bind to mast cells (resident cells of connective tissues containing allergy mediators) and basophils (a type of white blood cell containing allergy mediators) located in human tissue. The next time the person comes into contact with the allergen the mast cells and basophils will release potent chemical mediators such as histamine causing an allergic reaction.

Typical allergic responses are: runny nose, itchy eyes, wheezing diarrhoea, swelling, vomiting, restricted airways, eczema, hives. Type I allergies can also cause anaphylaxis and even death. The most common substances to cause Type I allergies are: medicines, dog and cat fur, dust mites, mould, pollen, bee stings, but other substances can also cause reactions such as: certain fruits, perfumes, smoke, nuts and other food or environmental substances.

Without boring you to death, please, please take into account any allergies you may have to the foods you eat! This is one of those things you will need to seek a doctor's advice on if you think you may have an allergy--don't spin your wheels, get tested!

GMO's

The fear of genetically modified organisms in our food supply may be media driven, and it may also be impossible to avoid, but I think there is enough evidence that someone with a really bad gut should seek out ways to avoid GMO foods. It's not that hard when it comes to grains...corn, soy, and wheat are nearly all to be suspected of being a GMO--so don't eat them! Other things like sugar, rice, and potatoes may also be grown from GMO seed and it is almost impossible to know when buying them.

I will admit that I didn’t know much about the GMO connection to gut health before writing this. Embarrassingly, my first Google search turned up this amazing article on Horizontal Gene Transfer, that said [GRACE: Dude, that's funny]:

“Horizontal Gene Transfer. Does horizontal gene transfer (HGT) between DNA from consumed GMO corn and corn products to our gut microbiota occur? Another emphatic YES. How do you reverse it if your microbiota is transformed? I wish I knew... Bacteria and fungi live in biofilms and exchange DNA within the matrix. Like a meme gone viral. Evidence for both DNA and lectin proteins from GMO Bt corn has been found in animals and humans that consume Bt corn. The DNA was found to survive and persist for a long time in the gut/rumen.

Every pesticide corporation has a GMO Bt corn brand. Bt is a lectin (like gluten) and disrupts intestinal epithelium in susceptible victims which can lead to gut dysbiosis and/or death. It was very effective pesticide in the beginning.

Rootworms and other pests have rapidly shown field resistance to nearly every brand -- Syngenta's Agrisure and Monsatan's YieldGuard. Dupont/Dow's Herculex has not as much, therefore Monsatan has reported they are planning to incorporate Herculex to synthesize TWO TOXINS into their new SmartStax corn -- in an attempt to overcome inherent field resistance. GMO is brilliant, no?”

“Recently pesticides from Bt GMO crops were found in 80% of fetuses and 93% of adults (healthy pregnant) randomly tested in one Canadian study (Aris and Leblanc, Reproductive Toxicology, 2011). This herbicide is used as a topical spray as well genetically spliced into the DNA of GMO crops with promoters for high-copy amplification and expression of of a bacterial toxin bacillus thuringiensis (Bt). Bt toxin is also known as Cry1Ab protein. It is a gut specific delta-endotoxin which exerts toxicity through increasing larvae/insect intestinal permeability causing the death of crop pests like leaf- and needle-feeding caterpillars (lepidopteran insects --butterflies, moths), beetles (coleoptera--weevils, ladybugs, beetles), and the larvae (e.g. babies) of leaf-beetles. It has been designed to be toxic to mosquitoes (dipteran)now. Fun, no?

Has lateral transfer of Bt DNA to our gut bacteria and microbial communities already occurred (or at least the unborn and adult Canadians in Aris and Leblanc's study)? Are we transformed? Mutant gut-hybrids of GMO experiments gone awry?
Like advising pregnant moms to avoid fish and seafood to minimize exposure to bioaccumulation of mercury and other pollutants, the American Academy of Environment Medicine (AAEM) issued a GM Foods Position Paper on May 8, 2009 for everyone to avoid all GMO foods in their diets. Why such adamant recommendations for exclusive GM-free diet prescriptions?”

This incredibly insightful author goes on to describe a study in which GMO pesticides were shown to alter the microflora of mice

“In 1998 two scientists fed mice for two weeks potatoes (a) soaked for 30min in a dilute suspension of harvested Bt toxin (from bacterial spores grown in the lab; 1 g/L concentration), (b) transgenic Bt potatoes, and (c) control potatoes. Mild structural changes in the microvilli of the ileum of the transgenic GMO Bt potatoes were seen in. However in the Bt delta-endotoxin soaked potato-fed mice, the ileum changes were quite substantially greater in scale -- '...basal lamina along the base of the enterocytes was damaged at several foci. Several disrupted microvilli appeared in association with variable-shaped cytoplasmic fragments.' The authors further report 'in the group of mice fed on the delta -endotoxin-treated potatoes, the Paneth cells of the crypts of Lieberku¨hn were highly activated and contained a large number of secretory granules. These cells are believed to have an important role in the activation of phagocytes and controlling the bacterial flora of the gut (Ariza et al., 1996; Fawcett, 1997). They contain elevated levels of lysozyme in their large eosinophilic secretory granules, an enzyme capable of digesting bacterial cells walls, and antibacterial peptides called cryptdins (Junqueira et al., 1998). Ouellette (1997) revealed that Paneth cell secretory products seem to contribute both to innate immunity of the crypt lumen and to defining the apical environment of neighboring cells....The antimicrobial polypeptides of the Paneth cell secretory products kill a wide range of organisms, including bacteria, fungi, viruses and tumor cells (Aley et al., 1995).' Lysozymes are 'cutters' -- they cleave and cut things, for instance, tumour/cancer cells and cell walls of pathogens that take a ride in our food.
Damage to the ileum and small intestines can lead to changes in microbial population and the disorder known as SIBO (small intestinal bowel overgrowth). An expanding body of knowledge links SIBO with nearly every chronic systemic and skin disease seen in outpatient medicine.

Bt toxin appears to induce self-digestion -- (increased Paneth cell and lysozymal activity) and damage from the inside out. Lovely! And it is present in unborn children and adults.”

Read more: Geneticist David Suzuki Says Humans “Are Part Of A Massive Experiment”
 Hat tip: Todd LePine

Do dietary lectins cause disease?
Freed DL.
BMJ. 1999 Apr 17;318(7190):1023-4.

HOW TO CURE SIBO, Small Intestinal Bowel Overgrowth: Step #5 Exercise low-moderate intensity one hour daily continuously (10,000 steps) to move the gut/peristalsis and overcome broken myenteric musculo-neuro junctions

EHP Sept 2013 (Modified)
The Environment Within: Exploring the Role of the Gut Microbiome in Health and Disease

Step #5. Exercise low-moderate intensity one hour daily continuously (10,000 steps) to move the gut/peristalsis and overcome broken myenteric musculo-neuro junctions

Dr. BG's 7-Steps Paleo* Gastro IQ SIBO Protocol

HOW TO CURE SIBO, SMALL BOWEL INTESTINAL OVERGROWTH

1. Fermented veggies made the ancient way with organic dirt-covered vegetables, ex. kraut, kvass, kim chee, kefir, etc. Read Sandor Katz.
2. Ancient heirloom potatoes, tubers, roots that are low glycemic index (or high if good insulin sensitivity) and ancient heirloom grains, legumes, lentils/dal that are low glycemic index (or high if good insulin sensitivity), prepared the ancient way (soaked, fermented, etc)
3. Soil-based probiotic 1-2 daily if not severely immune compromised (Bacillus licheniformis, Clostridium butyricum, etc)
4. Two versions of 'bionic fiber' to heal the gut...
VERSION A: Green banana flour 1-3 Tbs + Raw PS (potato starch) + high ORAC green powder in 2 cups water

VERSION B: Raw PS (potato starch) 1-3 Tbs + Psyllium (if not allergic) 1 Tbs + high ORAC green powder (I like Amazing Grass, LOL) in 2 cups plenty of water

Step #5:  WALK

Now, where have we heard that before.  Sounds a lot like the Primal Blueprint!  If anyone here doesn't know who Mark Sisson and Grok are, now is the time to meet them.  Mark Sisson came up with his Primal Blueprint as a way for the average person to implement a paleo diet in a personalized way that works for anyone from beginner to elite athlete.  One of the first things you will learn when you start reading the Primal Blueprint is that you don't need to kill yourself running mile after mile.  Walking steadily at a slow pace is the much preferred route to health and happiness.  

Grace says to walk 10,000 steps and then recommends you do it in an hour . . . hmmmmm.  I think her pedometer was broken that day or she was buzzing on lattes, because 10,000 steps is 5 miles by most accounts!  But that's OK, we'll give her that one!  The takeaway is that you need to get up and get moving.  Walk as much as you can.  Don't have an hour to spare, take four 15 minute walks, three 20 minute walks, heck--take 10 six-minute walks!  Just get walking.  Walking is a great way to keep your intestines limber and healthy.  If you have a sedentary desk job, it's even more important that you get up during the day and WALK.  Tell your boss you took up smoking, then follow the smokers to the smoke shack and do laps around the parking lot while they shorten their lives.  

According to this article, "As far back as the late 1950s, a study found that people with sedentary jobs (bus drivers) were twice as likely as those with active jobs (mailmen) to develop cardiovascular disease. More recently, extended daily TV watching and time on the computer-which, like desk jobs, involve long periods of time sitting still-have been linked to a greater risk of metabolic syndrome, a constellation of health problems that can lead to diabetes and heart disease."  

Here is a great website for all things walking related if you need some motivation to get started, but seriously, just walk.  Get some comfortable shoes and walk.  If you are a busy mom chasing kids or a factory worker who is on your feet all day, you probably have the walking part covered, but still, a nice leisurely stroll can be very relaxing and a great way to get outside.  

Wasn't that easy!



 Are you wondering what is peristalsis and myenteric musculo-neuro junctions? Let me expand....


There are two main ways that food and mucus material in the small intestines move along the gut (1) peristalsis and (2) MMC, myenteric migrating complex.  Peristalsis is the weak, wiggly movement propagated by the smooth muscle lining the intestinal tract.  The myenteric migrating complex on the other hand is powerful and strong, starting from the stomach and vibrating like a heart beat or pacemaker through the small intestines in pulses throughout the day every 90 to 120 minutes.  These are known as 'housekeeping waves'.  It is also described as 'a band of neural excitation that travels slowly across the stomach and intestines.' The movement quickly shuttles along the contents, mucous, bacteria and fungi out of the small intestines to the large intestines when we are fasting and through out the day.  Usually the MMC rhythmic contractions are painless and unnoticed, but for those with IBS or other bowel inflammation, sometimes these are uncomfortable or painful.

The presence of food actually temporarily decreases the MMC propulsive action because the gut needs to slow down for food to be thoroughly digested and absorbed in the small intestine, no? So it is no wonder that high-bolus insulin doses (which mimic eating) will stop the MMC. Guess what subgroup has poor functioning guts, SIBO and MMC? Type 2 diabetes and obese individuals where the MMC is less functional secondary to high insulin levels.  Additionally when the BG (blood glucoses) have been pathologically elevated for decades, damage to the nerves that regulate the small intestines can happen and this is known as autonomic neuropathy.  The result is abnormal peristalsis, spontaneous contractions, and reduced tightness of the sphincters which grip and prevent intestinal contents from escaping to places they shouldn't (like backward in heartburn/stomach contents or with feces).  Part of the charm of exercise is that all of these gut motility issues can be improved or even reversed with routine, regular exercise which improves insulin sensitivity, strengthens smooth muscle, improves the pacemakers of all of organs and calms the nervous system that regulates every organ.

Did you know our small intestines are innervated by 100 million neurons, as many as the spinal cord (Gershon 'The Second Brain')?  Therefore innervations to the small intestines can become 'broken' from various conditions which will lead to higher degrees of small intestinal bacterial/fungal overgrowth (aka SIBO/SIFO -- hat tip Keith Bell). Additionally hormone changes and structural tissue damage may also 'break' the sweeping motions that naturally occur in the small intestines leading to pseudoobstructions and SIBO (see HERE for complete list including hypothyroidism, diabetes, autoimmune diseases (celiac), viral damage (CMV, Epstein Barr, herpes zoster), drugs (verapamil, diltiazem)).

Exercise may not entirely erase damage to our second brain in the our guts but it can potently improve inflammation at the intestinal level and condition and strengthen the smooth muscle that control the contractions of the gut (peristalsis, MMC).

When I had CFS (Chronic Fatigue Syndrome) and nearly bed-bound, I couldn't walk a block, let alone 5 miles. If you haven't the capability to walk or jog far, start low and go slow. Consider starting with hydrotherapy or swimming (no gravity) gently at first for only 10 minutes daily and gradually build to tolerance.


Citations

Gut microbiota composition in male rat models under different nutritional status and physical activity and its association with serum leptin and ghrelin levels.
Queipo-Ortuño MI, et al.
PLoS One. 2013 May 28;8(5):e65465.

Habitual exercise program protects murine intestinal, skeletal, and cardiac muscles against aging.
Rosa EF, Silva AC, Ihara SS, Mora OA, Aboulafia J, Nouailhetas VL.
J Appl Physiol (1985). 2005 Oct;99(4):1569-75.

Freewheel training decreases pro- and increases anti-inflammatory cytokine expression in mouse intestinal lymphocytes.
Hoffman-Goetz L, Pervaiz N, Packer N, Guan J.
Brain Behav Immun. 2010 Oct;24(7):1105-15.

Exercise attenuates PCB-induced changes in the mouse gut microbiome.
Choi JJ, Eum SY, Rampersaud E, Daunert S, Abreu MT, Toborek M.
Environ Health Perspect. 2013 Jun;121(6):725-30.

Reflux oesophagitis in adult coeliac disease: beneficial effect of a gluten free diet.
Cuomo A, Romano M, Rocco A, Budillon G, Del Vecchio Blanco C, Nardone G.
Gut. 2003 Apr;52(4):514-7.

Small intestinal bacterial overgrowth: a comprehensive review.
Dukowicz AC, Lacy BE, Levine GM.
Gastroenterol Hepatol (N Y). 2007 Feb;3(2):112-22.

Gut peristalsis is governed by a multitude of cooperating mechanisms.
Huizinga JD, Lammers WJ.
Am J Physiol Gastrointest Liver Physiol. 2009 Jan;296(1):G1-8.

Chronic intestinal pseudo-obstruction: assessment and management.
Connor FL, Di Lorenzo C.
Gastroenterology. 2006 Feb;130(2 Suppl 1):S29-36.

#1 Male Model: Body Fat Loss and Muscle Mass (nsfw)

Dear Gentle Female Readers (and my hawwt gay fans)... is your winter a bit icy or chilly?

THAW OUT!

David Gandy Interview
Jonathon Ross Show
April 2010

Getting Into Fighting/Dolce&Gabana Shape: Gandy's own words

1. Cut all carbs out (at 2:02 of interview)
2. Go to the gym everyday
3. Don't have any booze
4. I love a biscuit... all my food and everything... you just cut everything out...



Need I convey more?

[Images: courtesy celebitchy.com (hot guy friday series *haa ah*)]



About creamed my pants again when I saw the latest January 2011 Elle magazine...

Featured 3 remarkable things:


1) WHY WE GET FAT by Gary Taubes on the front cover 'What Makes You Fat: how to change your body for good' (see below copyright violation) He describes frustration with medical professionals and the lack of skeptism among them for science (e.g. bad science). 'All we're talking about is that carbohydrates are fattening. Some are more fattening than others...'

2) SJP and her tight, marvelous ballet body [and rack]

3) Pamela Salzman, petite nutrition guru to the celebrities, and her cookfest in the Elle Living Food section. For optimal health she is advocating unrefined, hormone-free foods and shunning gluten, sugar and vegetable oils. Starkly WOW. Beverly Hills is cashing in on the paleo movement without calling it P to the A to the L to the E to the O.


Pantry Swap tips from Salzman's:

Out: Harsh table salt
In: Moderate amounts of mineral-rich unrefined salts -- Celtic, Himalayan, or Maldon -- can be healing.

Out: Overprocessed oils such as corn, canola, and soybean
In: Cold-pressed olive, COCONUT, and sesame oils; they boost immunity

Out: Too much gluten-laden wheat, spelt, rye, and barley
In: Brown rice, quinoa, millet, amaranth, legumes, sweet potatoes, and corn

Out: Mass-produced, hormone-riddled animal meat
In: Happier animals raised in their natural environments; find sources at localharvest.org

Image courtesy of Elle

Human Zoo and How to Cheat... Nudeln and Teigwaren sind Gift* für unsere Tiere

Translation

'Pasta and pastries are poisonous to our animals.'

Feeding the animals are forbidden...
Human-animals...??!

* Gift [German] = toxin, venom, poison = LECTINS, PHYTATES, GLUTEN




Hagenbeck Zoo
We just finished visiting the aquarium and zoo at Hagenbeck in Hamburg, Germany, one of the few progressive, privately owned zoos in the world. Each cageless biotope enclosure displayed harmonious groups of animals, surrounded by watery moats. Curious combinations included orangatuans + sea otters; hairy cheeked rabbits, guinea pigs, sparrows; etc. Images, Chinese muntjacs which wandered around freely on the zoo campus, along with one peacock, many Australian cavies and free-ranging chickens. Muntjacs are extremely friendly allowing my daughters and I to pet them on their heads and neck like a dog. My daughter named a pair Otis and Otissa!



Hagenbeck, One of First Conservationists
Mr. Hagenbeck was one of the world's first naturalist and conservationist.

Interestingly, his zoo in 1897 was on of the first to hybridize a male lion and female tigress... LIGER cubs. In South Carolina earlier this month, a liger cub was again born at a wild animal preserve, see HERE. Ligers are gigantic, larger than both lion fathers and tigress mothers. Nutso!! Reminds of other hybrid births (e.g. Twilight... and Neanderthal+H.s.s.)




CHEATING... On GFCF Diets

Thank God for technology.

Biotechnology has matched our paleo, grain-free, dairy-free GFCF diets (gluten-free, casein-free).






GUT DYSBIOSIS: Passively Paleo, Neolithically Advanced

On this trip because we were eating out of the house daily, we relied on factory produced pancreatic enzymes to break down, degrade and render HARMLESS gluten from grains and casein from dairy. Enzymes are 'cutters' in biological systems. They 'cut' things into smaller pieces. DNA and RNA are broken down to nucleotides by DNAses and RNAses. Meat/protein degraded to amino acids by proteases, collagenases, elastases. Veggie fibers by cellulases... starches by amylases, glucoamylases, maltases, phytases, pectinases, beta glucanases, xylanases, etc. Lactose (milk), lactases, galactosidases. Gluten, DPP-IV. Fats to fatty acids, lipases. Etc.

Enzymes work the best under optimal situations which many of us damaged by the SAD and other environmental and epigenetic factors does not apply to: acidity/pH, temperature and cofactors. For every degree less than optimal 98.6F, approximately 20% less enzymatic activity occurs.

After food is broken down to constituent basic units, optimal digestion requires optimal ABSORPTION which requires acidity/pH, temperature, cofactors including good gut bacteria for conjugation of vitamins, nutrients and bile acids (cholesterol derived 'detergent' factors) from the gallbladder and enterohepatic circulation.

Who has these???! Few. Even children have suboptimal digestion these days.

Are you a hard-gainer?
Is your body temp less than 98.6 F?
Do you have a gallbladder?
What percent is your diet raw? 100% 75% 50% 25% None???!

Dr. Francis Pottenger (Brent's relative) in his Empire study with cats reported that in cats, apparently 50% of the diet as raw maintained fertility and health in the cats, obligate carnivores. In humans, marine carnivores (obligate?? I would argue, YES) require what percentage? For cats, 100% raw diet, thrived. Having a partially raw diet confers active, raw, and/or fermented components including enzymes which help nutrients to be digested. Pottenger cats: Price-Pottenger video.

Prior animal pharm: Marine-Based Carnivory in Early H.Sapiens





Cheating

My sister 'M' introduced us to the below products. SHE IS A GENIUS and constantly scans the spectrum/ASD boards, forums and networks.

Products we like to cheat with *wicked laugh!*: [ found at amazon.com, local health food store, iherb.com]
(1) Peptizyde = broad spectrum plus GLUTEN-enzymes and CASEIN-enzymes; available in chewables for children as well
(2) Trienza = GLUTEN-enzymes and CASEIN-enzymes
(3) Glutenease = GLUTEN-enzymes and CASEIN-enzymes
(4) Digest Gold = broad spectrum digestive enzymes, POWERFUL strength
(5) Now SUPER ENZYMES = broad spectrum digestive enzymes PLUS OX BILE for those without perfect gallbladders.


Shame? Hardly... we're passively paleo, neolithically sophisticated and advanced (because we have to be to SURVIVE)...



Our French Thanksgiving
Happy Turkey Day!

Menu:
Wine, wine, wine
Carpaccio
Salad with Gizzards and Pâté
Country Pâté
Lamb Chops with Herbs
Lemon Tart
Crème brûlée
Chocolate Mousse
Espresso with cream
PEPTIZYDE + GLUTENease

Alizee, French Pop Princess

SWEET, WICKED and hilarious
'I'M FED UP (!!)... with single-minded extremists...
Je me prelasse voici... relax... It's my aquatic state...
Content... everything's delicious...
mildly offensive...'
red HAAAWWT goldfish on her cute *ss...

G-Free Celebrities: Bill Clinton, Ryan Phillipe, Zooey Deschanel, 'Posh' Beckham, Rachel Weisz, Emmy Rossum...

Fly Like a G6: Far East Movement

Ryan Phillipe: Wheat Allergy

On a recent Men's Health mag issue with SWEETIE Ryan Phillipe 'Break Out of the Box', he talked about having a wheat intolerance and giving up his favorite foods (including beer), after suffering from stomach issues since childhood. My sister read the feature and insisted I post on it... The article reports he prepares home-cooked meals for his kids and wakes up at 6am to make them breakfast. CUTE CUTE CUTE. [YES. How could I miss this? I did not read the article just the relevant... um... . OK anyway. I like male magazines b/c they are short, to the point and really relevant. And, nice articles *WINKY*]

Who recommended going wheat-free to Mr. Phillipe??!

Both my sister 'M' and I were surprised to read that it was HIS DOCTOR. I about fell OUT OF MY PLAIN CHAIR. So yes I am posting this and his shimmering, G-Free, beautiful abs of Mr. Phillipe deserve a spot today. His bod flies like a G6. See his MH fullbody workout. It's functional HIIT and xfit... Another revolution.





Bill Clinton: Wheat and Dairy Intolerant

Chelsea's wedding featured a gluten-free cake from La Tulipe Desserts. Read NYT: HERE.

USA Today HERE reported from the White House chef in 2007, 'Cooking for Clinton was often a challenge because he had allergies to chocolate, dairy and wheat flour... But Clinton could be voracious when it came to desserts.' Well. When you are low fat, low saturated fat, that is what happens. HUNGER.





'Posh' Beckham + other fem celebs: Wheat Intolerant

• look who eats gluten free... Courtesy Vanilla Spoons Bakery
  What do Oscar-winning actress Rachel Weisz (The Constant Gardener), former Spice Girl Victoria “Posh” Beckham and The View’s Elisabeth Hasselbeck have in common? You guessed it. They all enjoy the gluten free life! Not to mention so does the adorable Zooey Deschanel. (She played Will Ferrell’s romantic interest in the box-office hit Elf.) So whether you require a gluten free diet because of a specific medical condition (e.g. celiac disease) or have simply chosen the gluten free way (it offers some pretty amazing benefitswhich often include improvement to overall health and vitality), we invite all of you, celebs and regular folks alike, to send us your story about going gluten free. You may be featured right here alongside Rachel and Elisabeth!
• New York Daily News "Elisabeth Hasselbeck"
• Time Out NY "Zooey Deschanel"
• Newsweek "Heidi Collins"
• BBC News "Rachel Weisz"
• The Sun "Victoria Beckham" **
• The New York Times "Susie Essman"
• IMDB "Emmy Rossum"
• IMDB "Keith Olbermann"
  
  **I've always liked David Beckham, soccerhusband of 'Posh', especially a few years he started endorsing a (overpriced) fish oil product... G-O3...

G-Free Definition: Problem Not Grain-Free and Full of Cr*p

Personally I believe gluten-free is not enough for an ultimately optimal lifespan and health. Gluten-free products often still are refined, vastly processed and full of high carbohydrates and problem oils (oxidized, pesticide-laden crops of omega-6 canola, safflower, cottonseed, etc) which spike and increase blood glucoses (BG) and promote silent inflammation. Chronic silent inflammation leads to cancer, obesity, fibromyalgia, mood disorders, arithritis, weight gain, osteoporosis, diabetes, heart attacks and strokes.

Gluten free however alone improves stomach and GI symptoms including bloating, constipation, bloody stools, iron deficiency anemia, chronic fatigue, IBS (irritable bowel syndrome), and gut dysbiosis.



Oats are Heart-Healthy? Iron and Mineral Deficiencies

In 1950 Sharpe and Peacock et al reviewed the effects of phytate in oats (study funded by Quaker Oats) on radioactive iron. They found that oats reduced iron absorption by 2/3 effectively. Obviously this would not pass IRB these days! But their results are quite curious. It's a GEM.

Oats can lead to iron deficiency by chronic consumption via the effects of phytate binding and making minerals unavailable for absorption in the intestines; this trial shows the iron binding effects of oat grains (Free PDF. The effect of phytate and other food factors on iron absorption. J Nutr. 1950 Jul;41(3):433-46.). Below are the meals each containing relative same amounts of radioactive-iron and the resultant radioactive-iron retention over time -- the best retention was the water only + iron. Next was milk only + iron. Milk has calcium which may chelate iron and make bio-unavailable.

Prior post: Pica/hunger and Mineral Deficiencies -- Vast Zinc Deficiencies in U.S. and globally



Grain-free is far better and more evolutionary aligned with our DNA... No oatmeal, no oatbran, no millet, no wheat/barley/rye (GLUTEN), no rice, no maize or corn...

But.

G-Free is a G-OOD START and raises much needed AWARENESS.

G-OOD DAY!!