"People will not appreciate the post powerful insight unless they have in some way worked for it."

Microbiome

• Approximately 90% of your serotonin is made in the gut!!!  According to the Cleveland Mayo Clinic: “Serotonin is a chemical that carries messages between nerve cells in the brain and throughout your body. Serotonin plays a key role in such body functions as mood, sleep, digestion, nausea, wound healing, bone health, blood clotting and sexual desire.” Link
• Your gut has Neurons!!!!!!  The gut contains a complex network of neurons known as the enteric nervous system (ENS). The ENS is often referred to as the "second brain" of the body because it can function independently of the central nervous system (CNS) and spinal cord. Fun facts “Now you know!  And Knowing is half the battle!” -GI Joe
• The ENS is responsible for controlling various aspects of gastrointestinal function, including the regulation of digestion, nutrient absorption, and movement of food through the digestive tract. It plays a crucial role in coordinating the contractions of smooth muscles in the gut and controlling the release of digestive enzymes and hormones.
• The ENS contains a vast number of neurons, estimated to be in the range of hundreds of millions or even billions, which form an intricate network throughout the entire length of the gastrointestinal tract. These neurons communicate with each other and with other cells in the gut through specialized junctions called synapses.
• While the ENS can function independently, it also communicates bidirectionally with the central nervous system through the vagus nerve and other neural pathways. This communication allows for the integration of signals from the brain and the gut, influencing aspects of both physical and mental well-being.
• The connection between the gut and the brain, known as the gut-brain axis, has gained increasing attention in recent years, as research has revealed the intricate links between gut health, neurological function, and various aspects of human health and well-being.
• Antibiotics have a significant impact on the gut microbiome. Numerous studies have explored how antibiotics alter the composition and diversity of the microbiome and the potential consequences, including increased susceptibility to infections, antibiotic resistance, and long-term effects on health. 
• Your microbiome can be damaged by NSAIDs.
• Recent study out of Australia. Recent study on fecal microbial transfer and autism. Kids with autism have a different Microbiome.  Theory of autism is that it is an in utero problem.  Did oral fecal transplants almost immediately 50% of the autism symptoms subsided. Followed for 2 years and they have kept so. They did oral fecal transplants for 6 weeks.
• "For measured lifestyle factors, we found strong evidence for associations between physical activity and microbiome diversity, with both the frequency (i.e., number of days per week) and duration of physical activity positively correlated with microbiome diversity. Eating more servings of fruits, vegetables, and cruciferous vegetables was also positively correlated with diversity, while increased consumption of sugary drinks was negatively correlated with diversity. Lastly, indicators of poor bowel health, such as the weekly frequency of diarrhea, nausea, and acid reflux, were negatively associated with microbiome diversity."

How does our physiology stack up against other animals and primates?

• Length of digestive tract: The length of the human digestive tract is intermediate compared to other apes. It is shorter than that of herbivorous apes, such as gorillas, which have longer intestines to aid in the digestion of fibrous plant material. However, the human digestive tract is longer than that of carnivorous or insectivorous apes, such as chimpanzees or orangutans, reflecting a more omnivorous diet.  Additionally, while our intestines are shorter compared to those of herbivorous animals, they are still longer than those of carnivorous animals.

• Stomach acidity: Humans have a relatively high stomach acidity compared to other apes. This adaptation allows for more efficient digestion and sterilization of food, reducing the risk of bacterial and pathogen-related illnesses.  Our stomach acidity is relatively high, which aids in the breakdown of proteins found in meat.  It also reflects the consumption of a broader range of foods, including meat and plant-based sources.

• Jaw structure: Human jaws are relatively smaller and less robust compared to those of other apes. This adaptation reflects a shift from a diet requiring powerful chewing to one that involves more thorough processing of food through cooking and other forms of food preparation.

• Dentition: Humans have a combination of teeth adapted for omnivorous diets.  We have incisors and canines for cutting and tearing, as well as molars and premolars for grinding and chewing.  We have relatively small incisors and canines compared to other apes, which suggests a reduced reliance on biting and tearing tough plant materials. Humans also possess relatively larger molars and premolars, indicating adaptations for grinding and chewing a broader range of food items.

• Evolutionary evidence: Studies examining the dietary patterns of our human ancestors, such as early hominins, indicate a diverse diet that included both plant and animal foods. The incorporation of animal foods in our ancestral diets likely played a role in the development of larger brains and higher cognitive abilities.

A few other facts for consideration: 

• Empirical evidence shows the agricultural way of living where we harvest plants, grains and animals started ~12,000 years ago.  Let’s push that and even say 100,000 years ago - just in case there was a lost civilization in there. 🤣
• Most of the plants and fruits available to us were not available year round as they were seasonal.  Arguably around the equator where it was mostly warm you had more availability of fruits year round.  Not the case for those that evolved further away where there was a more prevalent winter.
• Most of the plants and fruits we easily get today at our grocery store were not around 100,000 years ago. 
• During the last 12,000 years we have bread plants and fruits to be more sweet and palatable to our tastes and diet.  In fact cabbage was used to breed things like Brussel sprouts and broccoli which did not exist before.   
• There was an ABSOLUTELY MASSIVE influx of carbohydrates into our diet in the past 12,000 years and even more so  in the past 100.

What’s really interesting here is that many folks with autoimmune conditions have shown their autoimmune condition to go into remission after fasting or an elimination diet.  The most extreme elimination diet is fasting.  The second that works is a carnivore diet - ie: primarily eating animal meats.

Perhaps the greatest impact to your well being will come not from what you eat but what you don't eat.

Below is a non-controversial list of the most common foods that can potentially produce a negative response in a human beings.  Your responses to foods can change over time.  The goal here is simply to enlighten you to the fact that that some foods you may be used to eating may actually be the culprit in causing you significant impact to your things like lethargy, brain fog, low energy, fatigue, fibromyalgia or any of the other more severe symptoms listed below.

• Grains: amaranth, barley, buckwheat, bulgur, corn, farro, kamut, millet, oats, quinoa, rice, rye, sorghum, spelt, teff, triticale, wheat, wild rice.
• Nuts: almond, brazil, cashew, coffee, cocoa, hazelnut, pecan, pine  nut, pistachio, macadamia, walnut
• Beans + Legumes: adzuki beans, black eyed peas, broad beans, chickpeas, fava beans, garbanzo beans, kidney beans, lentils, lima beans, mung beans, navy beans, peanuts, red beans, soy beans, white beans
• Seeds: anise, canola, caraway, chia, coriander, cumin, fennel, seed, fenugreek, flax, mustard, nutmeg, poppy, pumpkin, sesame, sunflower, hemp
• Nightshades: cayenne pepper, chili pepper, chipotle chili pepper, eggplant, goji berry, ground cherry, habanero pepper, jalapeno pepper, paprika, poblano pepper, potato, sweet pepper, tobacco, tomato, tomatillo, wolf berries
• Dairy: butter, buttermilk, casein, cheese, condensed milk, cottage cheese, cream, cream cheese, evaporated milk, frozen yogurt, goat cheese, goat milk, ice cream, ghee, kefir, milk, powdered milk, sheep milk, sour cream, whey, whey protein, whipped cream, yogurt
• Animal Products: eggs, fish and shellfish
• Refined: Refined Vegetable Oils, Seed Oils, Refined Sugars, Sugar substitutes including stevia, Canola Oil
• Other: alcohol, alternative sweeteners, emulsifiers, food additives, food chemicals, NSAIDs (aspirin, ibuprofen, naproxen), stevia, thickeners

As of 2021 15% of Americans or 50 million had an Autoimmune Diagnosis (Note: this is not inclusive of Food Sensitivities.)

Below is a list of the most common symptoms from food allergies, sensitivities and autoimmune responses: 

Food Allergies:

1. Skin reactions: Itching, hives, eczema, rash, swelling (angioedema)
2. Gastrointestinal symptoms: Nausea, vomiting, abdominal pain, diarrhea
3. Respiratory symptoms: Runny or stuffy nose, sneezing, coughing, wheezing, shortness of breath, asthma
4. Cardiovascular symptoms: Rapid heartbeat, low blood pressure, lightheadedness, fainting
5. Oral symptoms: Itchy or tingling sensation in the mouth, throat, or lips
6. Anaphylaxis: A severe, potentially life-threatening allergic reaction characterized by a combination of symptoms, including difficulty breathing, swelling of the throat or tongue, rapid pulse, dizziness, and loss of consciousness.

Food Sensitivities (Non-allergic):

1. Digestive symptoms: Abdominal pain, bloating, gas, diarrhea, constipation
2. Headaches or migraines
3. Skin issues: Eczema, rashes, hives
4. Joint pain or swelling
5. Fatigue or lethargy
6. Brain fog or cognitive difficulties
7. Mood changes: Irritability, anxiety, depression
8. Respiratory symptoms: Runny nose, congestion, sneezing
9. Muscle pain or weakness

Autoimmune Responses (Food-induced):

1. Inflammatory bowel diseases: Crohn's disease, ulcerative colitis
2. Celiac disease: Autoimmune reaction to gluten proteins in wheat, barley, and rye
3. Rheumatoid arthritis: Inflammation and joint pain
4. Hashimoto's thyroiditis: Autoimmune thyroid disease
5. Multiple sclerosis: Autoimmune disease affecting the central nervous system
6. Type 1 diabetes: Autoimmune destruction of insulin-producing cells in the pancreas

Lectins

Lectins are a diverse group of proteins found in many plant foods, including legumes, grains, fruits, and vegetables. They have received attention in popular media and some alternative health communities, with claims that they can be harmful to human health. However, it's important to understand the scientific perspective on lectins.

Definition and function: Lectins are carbohydrate-binding proteins that play various roles in plants, including acting as defense mechanisms against pests and pathogens. They bind to specific sugar molecules on the surface of cells, potentially interfering with cellular function.

Digestibility: Lectins are generally resistant to digestion by human enzymes, which means they can remain intact as they pass through the digestive system. However, the extent to which lectins are absorbed and affect human health is still a topic of scientific investigation.

Health effects: Some studies have suggested potential health benefits associated with certain types of lectins, including their role in modulating the immune system, preventing certain cancers, and acting as prebiotics to promote a healthy gut microbiota. On the other hand, some researchers have raised concerns about specific lectins, such as those found in raw kidney beans or gluten-containing grains, as they may cause digestive symptoms or interfere with nutrient absorption.

Cooking and processing: Many lectins can be inactivated or significantly reduced through cooking, soaking, fermentation, and other food preparation methods. For example, boiling or pressure cooking legumes and grains can effectively reduce lectin levels and improve their digestibility.

Individual variability: The response to lectins can vary among individuals. Some people may be more sensitive to certain lectins and may experience gastrointestinal symptoms or other adverse effects. However, the prevalence and significance of lectin sensitivity in the general population are not well established.

What percentage of plants are edible for human consumption? What is beneficial about them?

• Well - let’s start by looking around:  (regardless of which region you are at.)  
  • Hmmm - I see Trees!  Hmm can I eat those?  Nope!  Too hard, even if I cook it, sometimes it's poisonous.  
  • Ok how about bushes! Hmm, similar results.  
  • How about grass! eww no….tastes bad and poisonous?
  • How about weeds?  Most are Ewwwwww.  Some maybe beneficial in very small quantities - others act like poison.  
  • Hmm how about these berries!? Some taste soo good!   Some will kill you. 🤔  Ok well at least we are getting somewhere.  
  • How about these herbs? - some taste ok - some good or good on my other food!!! Some make food taste better in small quantities! - some will make you sick. 🤔 Some you can make tea from!  Studies show this can have health benefits!  Interesting. 
  • What about these nuts and seeds in their raw form?  OK when I’m starving these almonds taste FUCKING AMAZING!!!  Hmm.  
  • These seeds are ok if I crack them open and eat what’s inside.
  • Studies show some of the biggest benefits to human health come from eating a variety of plant food simply because it creates a very diverse gut microbiome.

What About Fruits?

• Fruits make a lot more sense than plants.
• While you will often look at a plant and obviously see hey that bark aint for me……fruit on the other hand draw our eyes and often our taste buds.  The nuance is that not all fruit are intended to be eaten by humans.

• Conclusions: 
  • The fact whether you or I like it or not is that MOST plants are not edible and potentially harmful for us.  Let’s be generous and say 90% of plants are NOT edible by human beings in a way that is extremely obvious.  Let’s also admit that Cool!  Some progress in understanding.  We’ll get back to fruits in a second.

• Hormesis
  • Hormesis is defined by toxicologists to describe a biphasic dose response to an environmental agent with a low-dose stimulation showing beneficial effects and a high-dose stimulation showing inhibitory or toxic effects.
  • Basically: Studies show that a little bit of a toxic thing can actually be good for you as your body adapts and recovers.  Think of it as going to the gym and getting stronger.  Alternately doing a cold plunge or sauna - all having a initial stressor effect that then rebounds by your body adapting to the stressor and making it more resilient or beneficial in some way. Cool Noted! 

• Rationale: 
• Plants don’t want to be eaten.  They are alive.  If you doubt that, take a step back and look at plants on a different time scale.  IE a plant growing over days/weeks using time lapse photography.  You can see the vines growing and adapting and hooking on to other trees and fences adapting to the sun while seeking out nutrients under the ground - In this time frame they look just as alive and adaptive as any other living thing we know. 

What percent  of animal protein is edible by human beings? 

• Let’s look at meat, you know…protein - that stuff.   Let's see - in this case it seems that the question is better reversed - what percentage of meat is NOT edible by human beings?  Let’s add some nuance too.  
  • Most meat if eaten after a kill is actually edible raw
  • Nearly all meat is edible for human consumption if cooked.  But does it taste good? Well that depends on how hungry you are.  
  • The only meat human beings have an issue with is some fish and shellfish.

Gut Brain Axis (GBA)

• Central Nervous System (CNS)
• Autonomic Nervous System (ENS)
• Hypothalamic Pituitary Adrenal (HPA) Axis

Gut Microbes - stimulate the immune system, break down food, synthesize vitamins and amino acids

Nutrient Deficiency Gut Microbiome =
Microbiome disfunction  can come from:

• Nutrient Deficiency
• Nutrient Excess: omega-6, sugar
• Lack of Sleep
• Aging
• Substance abuse or Addiction
• Mental Stress / Trauma: actual or perceived