Which Gut Bacteria Are Associated With Poor Health, And How Can We Limit Them?
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- Опубліковано 28 сер 2021
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Papers referenced in the video:
Human microbiome: an academic update on human body site specific surveillance and its possible role
pubmed.ncbi.nlm.nih.gov/32524...
Taxonomic signatures of cause-specific mortality risk in human gut microbiome
pubmed.ncbi.nlm.nih.gov/33976...
The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication
pubmed.ncbi.nlm.nih.gov/32082...
Inhibiting antibiotic-resistant Enterobacteriaceae by microbiota-mediated intracellular acidification
pubmed.ncbi.nlm.nih.gov/30563...
Short chain fatty acids in human large intestine, portal, hepatic and venous blood
pubmed.ncbi.nlm.nih.gov/3678950/
Age-Associated Changes in Gut Microbiota and Dietary Components Related with the Immune System in Adulthood and Old Age: A Cross-Sectional Study
pubmed.ncbi.nlm.nih.gov/31370...
The microbiome of professional athletes differs from that of more sedentary subjects in composition and particularly at the functional metabolic level
pubmed.ncbi.nlm.nih.gov/28360...
Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans
pubmed.ncbi.nlm.nih.gov/29166... - Наука та технологія
Thanks for keeping it simple. Straight to the point. Practical. Really thankful for what can be done SCFA. High soluble fiber. Hooray!🤗
Another great video! Thanks for making and sharing it! 🙏
Thanks again for your in depth account!
Great work! I really love breakdown videos like this, it's easy to follow along regardless of background. Thank you!
Thanks Shaina S!
Fascinating, thanks for bringing this to our attention, this is of real world significance and one of the best arguments for including soluble fibre in any diet.
Good video, thank you!
Binge watching Dr. Lustgarten's vids again. Ugh! I can't stop myself.
Nice!
Mike, what are your thoughts on Dr Joel Furhman's G-BOMBs (=greens, beans, onions, mushrooms, berries) centered diet? Do you consume any mushrooms, if so, how do you process them? (Do you heat them by boiling, frying, etc?) Do you consume any chicken meat?
had to google the word "gavaged"
😔poor little mice, i hope they (and rats) have some sort of monument somewhere for all what they have (been) done (to) for humanity
Thank you for proving the links to your referenced articles. I notice this time you did not list foods high in scfa.
You're right Julia, I could've done that, sorry about that! Here's a good site that has an exhaustive list:
www.prebiotin.com/pages/fiber-explained
Very nice video, Mike. But a note of caution on all research identifying a class of bacteria as “good” or “bad” - having researched this in the past, I have come to the conclusion that there is way too much we don’t know about all the interactions, and therefore such classifications are likely to be in accurate. In particular, I have come across studies showing that the same high prevalence of a class of bacteria in one population (in this case European) had an association with negative health outcomes in one population vs very good outcomes in another population (Sub-Saharan). This is most likely because of the totality of diet and lifestyle differences, which lead the same class of bacteria to have opposite effects depending on other variables. That makes simply saying “this class of bacteria is bad” or “good”, a potentially very misleading avenue. I don’t have the studies at hand at the moment, but if I come across them again, I’ll post references here.
I understand your point K T, but there's an abundance of evidence that Enterobacteria are "bad". If you have evidence that disputes that, please post it.
Thanks Michael. Will have to go back and review your videos on endotoxins as they relate to bacterial species. Also, recently watched a talk by Erica Sonnenburg of the Stanford Sonnenburg Lab on the microbiome. She discused how routine consumption femented foods significantly, but indirectly, increased bacterial diversity. A whole range of inflammatory markers were also reduced (very important). That part of the talk starts at about 36 minutes if interested ua-cam.com/video/s3MZjgtvEQ8/v-deo.html I think her research would advocate for the type of diet you are eating, i.e. much higher fiber from whole non-processed foods.
Great post. Do you test your own scfa levels?
How about beneficial bacteria? I'm about to purchase a yogurt / kefir / tempeh incubator and am trying to figure out which starter bacteria to buy. For yogurt there are a few options. Do you recommend a book or paper on this subject?
Thank you again!
Thanks Matthew. I haven't, yet. Genova Diagnostics measures them, but I couldn't find a price.
I haven't looked into starter bacteria, unfortunately I can't help there...
Are there any probiotic strains worth taking in your opinions? Some interesting strains to look at: (Bacillus Indicus HU36, Bacillus Subtilis HU58, Bacillus Coagulans SC-208, Bacillus Licheniformis SL-307, Bacillus Clausii SC-109), Bacillus subtilis PXN 21, bacillus coagulans gbi-30 6086.
The best approach is to get your microbiome quantified, then look for bacteria that may be missing. Replacing/boosting those may be a good idea.
Perhaps the positive effects of exercise training in lean vs higher BMI individuals related to how the end products of this intervention were metabolised in the gut depending on gut bacteria profile.
I believe the higher buterate levels in thin, healthy subjects is somehow connected to the fact that they easily switch to fat metabolism. Endurance exercise would pump out the ketones. Obese people, not so much.
That could be true-higher fat metabolism-->more fax oxidation--->higher systemic levels of acetate, which then be converted by the gut microbiome into butyrate.
Very cool! Are you measuring your gut microbiome data/Fibre correlation in relation to this?
Thanks Tom. I've measured my gut microbiome composition 4x, but with the goal of altering it, I'm not tracking it like I am the blood tests. One reason is because my Enterobacteria levels are low, which is good based on the data in the video.
@@conqueragingordietrying1797 which company did you use to test your gut microbiome ?
@@leemae5126 uBiome 3x, then Thryve
Did they control for serum 24,25(OH)2D in lean vs. obese?
So very interesting. I wonder if it’s due to dietary changes in older adults. Not eating as many raw vegetables or smaller meals in general.
Unfortunately, older adults eat ~20g and ~5g of total fiber and soluble fiber/d, which is very low in terms of SCFA production. Unfortunately, RCTs have not yet attempted to improve that with a much higher fiber diet in older adults, but I have a related grant in submission, so hopefully that won't be the case going forward!
Hi Michael, a bit off topic - do you have an opinion about supplementing with creatine and how it might effect longevity/health span? Is creatine something you try to get in your diet or are you not interested in it at all?
Cheers
Hey Tom, I haven't done a full literature review on creatine, but there's a bunch of positive data for it, and I've used it in the past (but not the recent past, > 10y). I don't think it will improve my fitness gains or health, that's why it's not a part of my current approach. To see if it is beneficial for you, you can add it, and then after several blood tests, see if it consistently improves more biomarkers than not...
Any specific food group to be avoided to limit harmful microbiome ? And increase SCFA ?
A different way to phrase that question could be, how much soluble fiber is needed to optimize SCFA production, which should limit the "harmful bacteria"? That amount is likely different for everyone.
🙏🏻
hey, how much 150 mm 6.0 ph pbs can we drink?
I think your data suggests feedback between the body's (internal) ability to metabolize lipids and the gut's (extenal) demand to produce SCFA's. The cecum's job is to ferment plants and humans have a tiny cecum compared to other primates and mice.
Wonder what would happen to enterobacteria levels comparing an obese individual to an obese individual on a strict ketogenic diet...I suspect significantly different levels of enterobacteria between the two, independent of dietary fiber.
Any data on someone on a strict carnivore diet?...Would be interesting.
There is no data that I know of for SCFA levels on a carnivore diet in people.
Can anyone help me find a reference for "Diet stability helps too" and "Soluble fibre is not a useful fix if you actually need that fix in your diet"
How much fibre do you recommend?
Definitely more than the RDA, as a start. I'm averaging ~85g/d these days. For more specificity for the amount, I'd recommend blood testing, i.e. what amount of fiber sends a composite of systemic biomarkers going in the right direction? That's my approach for all dietary recommendations.
Thanks for sharing. What is your average daily fiber in take?
Thanks Gary. Currently 87g on 2513 calories/d. Note that optimizing the gut microbiome involves large amounts of soluble fiber, so my diet is rich in soluble fiber from veggies, not whole grains. For example, one can increase their fiber intake by 20g but only 2 come from soluble fiber if it's a whole grain-based approach. In contrast, if those 20g come from broccoli, that would supply 10g of soluble fiber.
@@conqueragingordietrying1797 I was expecting a high number, good for you! I have adopted Dr. Will Bulsiewic’s strategy, author of Fiber Fuel, eating a wide diversity of plants to optimize my microbiome. He has a good chapter on SFCAs.
Cassava and steel cut oats imo are best carb options
@@rickspalding3047 I'm not against whole grains, which can be a part of an optimal diet, but per calorie, veggies contain more soluble fiber than all other foods. For example, 100 calories of broccoli (285g) has 9.4g of total fiber and 4.7g soluble fiber, whereas 100 calories of oats (26.5g) has 2.7g of total fiber and only 1.3g soluble fiber.
This site is great for soluble fiber content (not sponsored!):
www.prebiotin.com/pages/fiber-explained
@@conqueragingordietrying1797 agreed! Love your content, wish more serious drs did this. I have ulcerative colitis, focused on all that fibrous vegetables and I would be so full, somewhere I was still not taking in enough calories, was having panic attacks and hypoglycemic issues, its not fun forcing yourself to eat more, still don't know how you eat 25 cups of vegetables a day!
Is there research on why exercise induces higher levels of SCFA?
I'm not a researcher but regular exercise breaks down fatty acids as a source of energy. Leading to SCFAs.
How it can impact SCFAs is unknown. One of my submitted grants will address it, if it can get funded...
@@conqueragingordietrying1797 Fingers crossed.
On an anecdotal side note, doing zone 2 aerobic exercise for mitochondrial health, spurred on by Peter Attia's podcast with Iñigo San Millán followed by Hussein Yassine, has inadvertently increased my capacity to tolerate 7-day water fasting. Perhaps due to sensitizing neuronal mitochondria to astrocytic (and serum) lactate production. Many unknown factors with regards to exercise, yet such profound impacts as also indicated by these findings..
beta-glucans reduce enterobacteriaceae (i hope thats how its spelled 😂) i heard somewhere pretty sure 🤔
Re: exercise in obese didn't raise SCFAs
Obvious answer:. Obese patients have lower levels of gut bacteria that can digest fiber.
ie human gut bacteria can be divided into
Fiber feeders and non-fiber feeders.
As the name implies fiber feeding bacteria can digest fiber into scfas and non-fiber feeders cultivated due to a diet high in animal protein and processed foods cannot.
Hope this helps.
PS great work. Congratulations.
I can see how that could be an obvious answer, but obese also have increased levels of SCFAs in feces:
www.ncbi.nlm.nih.gov/pmc/articles/PMC6835694/
However, that's per gram of feces-I'd bet fecal output is lower (smaller overall poo) than in non-obese, so their overall SCFA production is lower, which would agree with your hypothesis.
@@conqueragingordietrying1797
Concentration of SCFAs in the stool of obese children was lower in comparison to the stool of normal weight children (p = 0.04). However, these differences were significant only in obese children, not in overweight children in comparison with the lean ones. Therefore, in our study obesity was associated with intestinal dysbiosis and a predominance of phylum Firmicutes. Secondly, stool of obese children contained lower amounts of SCFAs.
@@drrutledgemd The paper that I posted above isn't a single paper, but a meta-analysis...
Yeah, that’s not an obvious explanation. Someone who is overweight is likely eating high carbs, but they are also getting dietary fats from animal fats, increasing the source of fatty acids produced from Chylomicrons, plus the excessive carbs causes the postprandial lypodemia (fatty blood) characterized by the release of free fatty acids into the blood, so their body is already overfed with fatty acids, so the gut microbiota wouldn’t need to create as much triglycerides and fatty acids in the form of VLDL in order to nourish the body, so production of AA in the fermenting gut can be down regulated and passed through the colon...which is what we see in people with IBS which is loose junctions in the endothelium because in the absence of healthy SFCA in the gut biome there’s inflammation, and food particles and bacteria are able to enter the bloodstream. It’s not that the body is unhealthy from lack of SCFA, but rather the body is already over nourished and the gut is inflamed. The production of SFCA in the gut biome is only minimally beneficial to the person on a high-carb, low-fat diet, and even then the constitution of those lipoproteins generated by the liver are atherogenic, compared to the person eating a high animal fat diet, and who’s not fermenting excessive carbs in the gut.
What is the relevance of this information? Are there a lot of people with high Enterobacteriaceae numbers? I got a stool test and had 0.001 of these (overall average of this laboratory was 0.042).
Yes, as it increases during aging...
Still, ACM increased by 16% for n=7211 for 50 years old people, 15 years after. I wonder if 0.001 would put you in the lowest tertile, quintile, tenth or whatever. Perhaps you'd get better than 16% reduction.
My comment was deleted twice and I did not even provide a web link. I provided the title of a study that found that Xylitol increased SCFAs in mice.
It's not me, I promise! There aren't any settings that I can turn-off to stop the automatic deletion, which is frustrating.
"Xylitol, a white or transparent polyol or sugar alcohol, is digestible by colonic microorganisms and promotes the proliferation of beneficial bacteria and the production of short-chain fatty acids (SCFAs), but the mechanism underlying these effects remains unknown."
Xylitol enhances synthesis of propionate in the colon via cross-feeding of gut microbiota, Microbiome
. 2021 Mar 18
@@conqueragingordietrying1797 Thanks, I will try again, without the full citation.
@@jackbuaer3828 Interesting, thanks Jack, I hadn't seen that!
Your assumptions are pretty funny actually. Your assumption is that the enterobacteria class of bacteria can’t survive in the presence of SFCA. What do you think is producing the fatty acids...the presence of these enterobacteria are not only required for the formation of the primary SFCAs, but also play a role in secondary and tertiary production of the iso forms of AAs. It’s like when I put a brisket on my smoker, the presence of charcoal and smoking chips provide the fuel to make the fire to produce the nourishing brisket. You wouldn’t say the the presence of a nicely smoked brisket (Amino Acids) and the fire (SCFAs) is proof that in the presence of a smoked brisket and fire, that we limited the amount of charcoal and wood chips (Endobacteria).
There’s no evidence that Enterobacteria produce SCFAs. If you have that data, please post it.
I take 100 grams of prebiotic fiber and probiotics from UCSD and have on low grade inflation I am 71 years old but biological age is 68
Hey Steven, just as a word of caution, there is published evidence that high-dose supplemental fiber may be bad for liver health, for example,
"However, at the highest LCI (long-chain inulin) dose, there is increased inflammation and elevation in the liver enzyme alanine aminotransferase."
pubmed.ncbi.nlm.nih.gov/35483363/
@@conqueragingordietrying1797 Your ancestors ate good plant-based fiber up to 115 grams per day (see the book by Mr Fiber. All my fiber comes from the plant and according to UCSD I am one of their best subjects.
@@luckssj Yes, I agree, but the way you stated it, "I take 100 grams" suggested supplemental fiber.
🙏🏻