0:00

>> Speaker A: Gut health probiotics. They go hand

0:03

in hand, right? Well,

0:05

maybe, maybe not. Let's talk

0:08

about it. Welcome, to holistic

0:11

health made simple. Are you tired of chasing fad diets

0:14

and endless workouts? Frustrated and confused by the

0:17

conflicting advice on health and weight loss? Well, you're not

0:20

alone. I'm Jolene, a nutritional therapy practitioner, and

0:23

I'm here to guide you on a different path through

0:26

holistic wellness. Together, we'll blend

0:28

ancestral wisdom with scientific principles,

0:31

making health and weight loss a reality.

0:34

Say goodbye to yoyo dieting, and hello to

0:36

simple, individualized steps that will help you

0:39

reach your goals. Let's explore the power of healing

0:42

your gut, optimizing your metabolism, and embracing whole

0:45

foods. Ready to make that personalized wellness a

0:47

reality? Let's get started on your journey to

0:50

real health. Hey. Hey there. So, today

0:55

we are revisiting gut health. You know, that topic

0:58

that comes up often on this podcast and

1:01

will continue to come up often because it's one of

1:04

the areas we tend to not quite

1:07

understand and maybe not nourish it the

1:10

way we should be. So today, specifically,

1:13

we are going to explore the world of, probiotic

1:16

supplementation, that thing

1:19

we're always told to take. You get a round of antibiotics,

1:22

and you're told to take a probiotic to counteract the

1:24

antibiotics, or you've got some

1:28

immune issues or gut dysbiosis,

1:31

gut problems, and you're told to pop a

1:34

probiotic. But the advice

1:36

never goes much further than that. Maybe

1:39

it goes a little bit on the different forms of probiotic,

1:42

like make sure it's cold, make sure it's a

1:45

spore or a soil based or this or that,

1:48

whatever that is. But they don't dive

1:51

into the reality of what that

1:53

probiotic is and does inside of

1:56

you and how and when you should be

1:58

taking it. What does the research say?

2:01

Spoiler alert. It's conflicting. But we'll

2:04

dive into the different thought processes a little bit today

2:07

so that maybe you'll come out of this feeling

2:10

empowered to do what's best for

2:13

you and your gut health to reach your

2:16

overall goals. I say reach your

2:19

goals because many of you are like me.

2:22

We've been around a while. We've struggled with

2:25

weight loss, we've struggled with overall health,

2:28

and we have been told things

2:31

that may or may not be

2:33

beneficial. It's just because it's the

2:36

standard way of doing things doesn't mean

2:39

it's good for us. Like I've always said,

2:42

anything you eat that is considered a health food

2:45

may or may not be healthy for you. We're all

2:48

unique, but when it comes to gut health,

2:51

there's a lot of conflicting information out

2:54

there that we need to decipher through

2:57

and figure out what we need right now.

2:59

We always addressed our body in the current state

3:02

we're in. We don't think it's a, one size

3:05

fits all approach. Like when they do tell you to take

3:08

a probiotic after an antibiotic

3:11

that is very much a one size fits

3:14

all approach, and the science doesn't necessarily

3:17

support it. Now this is newer science because there is

3:20

other science out there. But the newer science that

3:23

they've tested healthy people, let's start

3:26

with that. They've tested healthy people

3:29

and they found taking a

3:31

probiotic after a round of

3:33

antibiotics actually delayed

3:36

the repopulation of the gut.

3:39

And that's something that most of us who have been here

3:42

a long time on this earth don't need.

3:44

We need to have a healthy gut to maintain

3:47

our health going forward. We

3:50

need to not start developing things that

3:53

we're on the verge of because of things we did in

3:56

our twenty s and thirty s that may not have been as healthy.

3:59

So we're trying to play catch up in a

4:02

way. Maybe you've always eaten healthy, but you

4:04

still always had gas and bloating and diarrhea or

4:07

constipation, whatever that is. We need

4:10

to get to the root of how we support

4:13

our gut today for what's going on in our

4:16

body today. And I'm going to tell

4:18

you, throwing a random probiotic at

4:21

it may not be the best course

4:24

of action. Now, you're probably wondering

4:27

why I'm saying that. You've been told,

4:30

take a probiotic daily for healthy

4:32

gut. The commercials, I'll say it. I've been

4:36

out here with my dad and he watches a lot of TV, and I've heard

4:38

them over and over again, these different things

4:41

promoting probiotics for a healthy gut. The

4:44

problem is, the probiotics

4:47

we can get in the store generally consist of

4:50

a handful of master

4:53

strains. So there's many strains underneath of it,

4:56

but there's only a handful because they're the easiest to

4:59

grow. But we also have some

5:02

keystone strains inside of us

5:05

that aren't easy to grow outside

5:08

of the body. And when we take

5:10

something like we hear

5:13

lactobacillus and some of the other ones over and over

5:15

again, you need more than just that.

5:18

So if you're only taking that, you can be

5:21

throwing yourself out of balance

5:24

because you're taking the same ones over and over.

5:27

Again, that's what your body doesn't

5:30

want. We need a balance of the keystone ones, which

5:33

aren't hugely populated in the gut, and

5:36

they're hard to get outside of your body

5:39

producing them, because our body has them all. We need to feed them

5:42

all. But we'll get to that in a second. So when we take

5:46

specifically the same

5:49

form of a probiotic day in and

5:52

day out, we could actually be throwing our body out

5:55

of balance. So how do you

5:58

know if your probiotic is

6:00

actually not working or throwing you out of

6:03

balance? The biggest thing you're going to notice is

6:06

having things like gas and bloating

6:09

after a meal. That means your gut microbiota

6:12

isn't quite working. But skin issues are a big

6:14

one. When your gut's out of whack, your

6:17

skin gets kind of icky. whether it be

6:20

pimples, rough, scaly, dry, it's a whole lot of things

6:23

because you're not digesting your food. we want to make

6:26

sure that our gut microbiome is well

6:28

balanced in this ecosystem. The

6:31

most definitive way to know if your gut is

6:34

out of balance is through a stool sample. But those

6:37

tests can get costly, especially if we're only trying to see

6:40

if our probiotic is throwing things out of

6:42

whack. Go based on how you

6:45

feel. Do you feel fatigued, skin

6:47

issues, gut issues? Like I said,

6:50

chances are you're still out of balance,

6:52

and we need to just work on getting that balance.

6:55

So there's a thought process that you

6:58

should always cycle through

7:00

probiotics. If you're going to take supplementation, take it for a month. You can either

7:05

stop it for a month or find a few brands to cycle

7:08

through every one and look at the back to see what's

7:11

in them, because that's going to be the key.

7:14

The key is to make sure that you have a

7:17

variety that you're trying to populate in your

7:20

gut. There's also some

7:22

ramblings that

7:25

some probiotics, or the majority of them on

7:28

the market don't do what they say they

7:31

do, that they don't actually make it into

7:34

the intestines where they need to be to

7:37

repopulate the bacteria

7:39

strains. You see, it has to get through the stomach

7:42

and the stomach acid to be able to get

7:45

into the gut linings, into

7:48

the intestines to actually do what it needs to

7:51

do. A probiotic doesn't live. All

7:54

our microbiota doesn't live in our stomach. With the high

7:56

stomach acid, it's further down the digestive

7:59

train into our, large and small

8:01

intestines, and that's kind of where we need it.

8:04

But the jury is still out of whether they get there

8:07

alive or not. And which strains do, which strains

8:10

don't, what kind does and what kind

8:13

doesn't. It probably has a lot

8:16

to do with how it's packaged, what it

8:19

is, and if your body needs it or not.

8:22

Going back to the different strains,

8:24

most probiotic supplements are

8:27

a handful of strains. When it comes to the trillions and

8:30

trillions in your body, however, there are some keystone

8:35

strains of, microbiota or

8:38

bacteria that maybe aren't in abundance in your body,

8:43

but are necessary for optimum health,

8:46

for weight management, all sorts of

8:49

things. But these keystone strains are very difficult to

8:54

produce in a lab. They are very hard to

8:57

grow outside of the body, but they are often the

9:00

ones that are found to be lacking or

9:02

very low in people dealing with

9:05

certain issues. And depending on the

9:08

issues, it's a different keystone

9:10

strain. It's rarely the strains we

9:13

take in a probiotic supplement. They're

9:16

always these hard to find, little

9:18

known strains. And just so you

9:21

know, every time they study

9:24

the gut microbiome, they find new strains.

9:27

There is new strains constantly being

9:30

found. So we are never going to know what all

9:33

is affected. Just know that these

9:36

keystone strains are eventually

9:39

going to be broadcast wide.

9:41

And far as the key to

9:45

overcoming a lot of the issues

9:48

we find that are associated with the gut, which is almost all

9:51

autoimmune conditions, weight management,

9:53

hormone balance, all of it, you will find,

9:57

one by one, they are narrowing

10:00

down what Keystone strain is

10:02

shy in that body to help improve it.

10:05

Before we go on for the tips today of how

10:08

to improve your gut with and without a

10:10

probiotic, if you found this information

10:13

useful at all, share it with a friend.

10:16

And if you could take 30 seconds

10:19

and leave me a review, it

10:22

means the world to me. And it also helps the

10:24

algorithm know that people like what I'm doing

10:27

and spread it out to even more people so that they can find

10:30

me, too. I appreciate it. I am a

10:33

little person over here doing a happy dance every time I

10:36

get a review. So thank you so much, and let's get

10:39

into the tips for today. So the number one tip

10:42

I'm going to have, if you do take a

10:45

probiotic supplement, go to the

10:48

store, find three to four probiotics.

10:51

Look at the back, make sure they have different

10:54

strains in them. Some can be colds,

10:56

some can be shelf stable, and cycle through

10:59

them every month. You don't have to buy all four at once, but find four.

11:02

Make a list of them, and each month cycle

11:05

through a different one. Three to four is

11:08

ideal. So what should you do

11:11

if you don't want to go the probiotic route, or you want to

11:14

cycle in and out and just take one

11:16

every three or four months? Because

11:19

probiotics daily can get quite costly, especially

11:22

if we're not sure if it's doing anything. If you're not feeling

11:24

better, it's probably not doing anything. I said

11:27

that already. Now, what should you do?

11:31

Add in a one

11:33

to two servings a day

11:36

of fermented foods, and your fermented

11:39

foods include yogurt,

11:41

kombucha, sauerkraut,

11:44

kimchi, kefir, any other

11:46

kind of fermented vegetables,

11:49

one to three servings a day. And a,

11:52

serving is not a bottle of kombucha. It's about

11:55

two to 3oz. yogurt. The same

11:58

thing. Couple tablespoons. You don't need the full cup of

12:01

yogurt. And I would cycle it

12:04

through throughout the day. Don't eat the

12:07

same type every day. Now, the way

12:09

fermented foods work a little differently than

12:12

probiotics, yes, they have probiotic strains in

12:15

them, but they also have

12:18

something we call metabolites, which is the

12:20

byproducts of the fermentation

12:23

process. And that helps

12:26

your whole ecosystem thrive even more.

12:29

Also, if you're going with something like

12:32

a sauerkraut, a kimchi, or a fermented vegetable,

12:35

you're also getting in some fiber that feeds

12:38

your gut bacteria that's already there. So they're

12:41

finding that fermented foods are superior

12:44

to probiotic supplementations for the mere

12:47

fact that, especially when it comes to something like

12:49

sauerkraut, you've got the prebiotic, the

12:51

probiotic, and the postbiotic.

12:54

The postbiotic is that metabolite that I just

12:57

mentioned. So getting a variety of ferments

13:00

in your system is going to be the

13:03

most beneficial thing you can do for yourself.

13:06

Now, really important to

13:09

mention, you do not want to heat any of

13:12

these probiotic substances because they will kill the

13:15

bacteria, which then, undoes all the good stuff.

13:18

I know a lot of people like sauerkraut. Hot.

13:21

Please don't heat up your fermented

13:23

sauerkraut. Now, you

13:26

heard the key term, fermented. When you're looking

13:29

for what I am talking about, you are not going to

13:32

the aisle and getting canned sauerkraut that's not

13:35

fermented. You're going to the deli section.

13:38

And it should say fermented there is

13:41

a few brands I recommend, because I'm familiar with

13:44

them. Cleveland Kraut wild brine

13:46

bubbies. bubbies also has fermented

13:49

pickles that will say fermented. Make sure it says

13:52

fermented, naturally fermented,

13:55

and those are the ones you want to grab.

13:57

So also, when it comes to yogurt, try to stick

14:00

to plain, unsweetened yogurt.

14:04

The last tip goes in with what I just said.

14:06

We want to cut back on our sugar

14:09

consumption because it feeds certain

14:12

bacteria far faster than

14:15

other bacteria gets fed, and then throws your whole

14:18

gut out of balance. So we want to limit

14:21

sugar intake. When it comes to

14:23

fruit. Eat the whole fruit.

14:26

Please don't drink fruit juices if you're having gut

14:29

problems, because the sugar content is

14:32

far higher than eating a piece of

14:35

fruit. When you have orange juice per

14:37

se, even if it has the pulp you're drinking

14:40

two, three, four oranges, you'd only eat

14:43

one. Think of it that way. You want to eat

14:46

things, especially fruit, in its natural

14:49

form. You want the fiber along with everything

14:52

in it. It helps feed the gut, differently than if you

14:55

drank it without the fiber. I hope that made

14:58

some sense. Again, if you have any questions, feel

15:01

free to leave me a message and I will answer them.

15:04

So, people, we need to take care

15:07

of our gut, and we need to get it

15:10

balanced. Whether that's through a, probiotic,

15:12

through fermented foods. Know that

15:15

we need many strains, and

15:18

we need to figure out the best way to get balance

15:21

for us. The keystone strains are

15:24

very hard to get. Like I said,

15:27

they're not readily available, and the ones that are

15:30

are quite expensive. So

15:33

feed your gut. Get in the fiber. You don't

15:36

need a lot. You just need a little. Especially the more

15:39

sugar you can remove from your diet, the less fiber you actually

15:42

need to keep your gut healthy and balanced.

15:45

A healthy, happy

15:48

gut is a healthy, happy

15:50

you. On, that note,

15:53

friends, I will see you next time.

15:56

Bye. Thanks for listening in

15:59

today. I hope you've got some nuggets to take away on your health

16:02

journey. Remember, this podcast is for

16:05

educational and entertainment purposes. No

16:07

medical advice is being given. But listening to this

16:10

podcast, you agree to the full disclaimer, which is linked in the

16:13

show notes. You can stay connected to me

16:16

by joining the [email protected]

16:20

where I share additional tips and tricks weekly.

16:23

Once again, thank you for being a part of my community, and until