Podcast
Questions and Answers
Diarrhea is the result of the liquid not having enough time to be reabsorbed back into the body, causing the running substance to make for a very quick ______ strategy.
Diarrhea is the result of the liquid not having enough time to be reabsorbed back into the body, causing the running substance to make for a very quick ______ strategy.
exit
Between the ages of two to five years old, ______ becomes stable and similar to that of an adult.
Between the ages of two to five years old, ______ becomes stable and similar to that of an adult.
microbiota
At least 1000 ______ species make up our gut microbiota.
At least 1000 ______ species make up our gut microbiota.
different
Good gut bacteria thrive on ______, so consuming complex carbohydrates is key.
Good gut bacteria thrive on ______, so consuming complex carbohydrates is key.
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Extensive studies have shown that what we eat long-term has a significant effect on the ______ and composition of our gut microbiota.
Extensive studies have shown that what we eat long-term has a significant effect on the ______ and composition of our gut microbiota.
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Microbiota digest food particles the small intestine hasn't been able to and use it to create vitamins, ______, nutrients, and other chemicals.
Microbiota digest food particles the small intestine hasn't been able to and use it to create vitamins, ______, nutrients, and other chemicals.
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Microbiota maintain the integral lining of the gut, preventing 'leaky gut ______'.
Microbiota maintain the integral lining of the gut, preventing 'leaky gut ______'.
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They influence metabolism and regulate ______ .
They influence metabolism and regulate ______ .
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They produce ______ that govern hunger.
They produce ______ that govern hunger.
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Microbiota can influence ______ sugar levels.
Microbiota can influence ______ sugar levels.
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They have an impact on how we ______ .
They have an impact on how we ______ .
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They produce neurotransmitters that are intricately connected to the ______ .
They produce neurotransmitters that are intricately connected to the ______ .
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Overuse of ______ can negatively impact gut health.
Overuse of ______ can negatively impact gut health.
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Microbiota affect our ______ health.
Microbiota affect our ______ health.
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They influence the ______ gland.
They influence the ______ gland.
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A person's ______ can play a significant role in their gut health.
A person's ______ can play a significant role in their gut health.
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Anti-inflammatory drugs are often used to alleviate ______ but don't address the underlying cause.
Anti-inflammatory drugs are often used to alleviate ______ but don't address the underlying cause.
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Good bacteria will create a barrier of defense in the gut lining between its 'inside' and 'outside' ______ .
Good bacteria will create a barrier of defense in the gut lining between its 'inside' and 'outside' ______ .
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A diet rich in ______ foods can help reduce inflammation.
A diet rich in ______ foods can help reduce inflammation.
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______ , ginger, and garlic are natural anti-inflammatory agents.
______ , ginger, and garlic are natural anti-inflammatory agents.
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The ______ nerve connects the gut and the brain.
The ______ nerve connects the gut and the brain.
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Stressful situations can send signals to the ______ system, leading to a release of cortisol.
Stressful situations can send signals to the ______ system, leading to a release of cortisol.
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The gut contains twice as many ______ as the brain.
The gut contains twice as many ______ as the brain.
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Over 90 percent of ______ is produced in the gut.
Over 90 percent of ______ is produced in the gut.
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Dopamine is responsible for motivation, ______ , and feelings of reward.
Dopamine is responsible for motivation, ______ , and feelings of reward.
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High levels of ______ can negatively impact mental activity.
High levels of ______ can negatively impact mental activity.
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Serotonin synthesis requires adequate levels of ______ vitamins.
Serotonin synthesis requires adequate levels of ______ vitamins.
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Tryptophan is an amino acid found in poultry, dairy products, and ______ .
Tryptophan is an amino acid found in poultry, dairy products, and ______ .
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Dopamine synthesis is dependent on the amino acid ______ .
Dopamine synthesis is dependent on the amino acid ______ .
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Stress can lead to a ______ in serotonin levels.
Stress can lead to a ______ in serotonin levels.
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The impact of our thoughts, whether positive or negative, affects the whole ______ system process.
The impact of our thoughts, whether positive or negative, affects the whole ______ system process.
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Saliva lubricates the mouth and releases the first digestive enzyme called ______.
Saliva lubricates the mouth and releases the first digestive enzyme called ______.
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The digestive hormone, ______, communicates hunger to the brain.
The digestive hormone, ______, communicates hunger to the brain.
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The function of the stomach is to break down food into a liquefied form and to break down proteins into ______.
The function of the stomach is to break down food into a liquefied form and to break down proteins into ______.
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After eating, it typically takes about ______ minutes for the leptin message to reach the brain.
After eating, it typically takes about ______ minutes for the leptin message to reach the brain.
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Simple carbohydrates that are low in fiber are processed at a ______ rate than fats and proteins.
Simple carbohydrates that are low in fiber are processed at a ______ rate than fats and proteins.
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Overeating can cause the leptin signals sent to the brain to eventually become ______.
Overeating can cause the leptin signals sent to the brain to eventually become ______.
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Eating more fats, proteins, and fibrous foods like vegetables will ______ the digestion time.
Eating more fats, proteins, and fibrous foods like vegetables will ______ the digestion time.
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A meaty steak can spend up to 6 or more hours in the stomach while ______ takes considerable time.
A meaty steak can spend up to 6 or more hours in the stomach while ______ takes considerable time.
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The small intestine is where 90 percent of ______ and absorption of nutrients take place.
The small intestine is where 90 percent of ______ and absorption of nutrients take place.
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The pancreas secretes digestive enzymes like amylase, lipase and ______ to further break down food.
The pancreas secretes digestive enzymes like amylase, lipase and ______ to further break down food.
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The liver produces bile and secretes it into the ______ during digestion.
The liver produces bile and secretes it into the ______ during digestion.
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In the process of digestion, the ______ is responsible for absorbing remaining amino acids, fats, and fat-soluble vitamins.
In the process of digestion, the ______ is responsible for absorbing remaining amino acids, fats, and fat-soluble vitamins.
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The large intestine encounters the greatest ecosystem of the body called the ______.
The large intestine encounters the greatest ecosystem of the body called the ______.
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Probiotics in the large intestine eat fibers and sugars to produce short-chain fatty ______.
Probiotics in the large intestine eat fibers and sugars to produce short-chain fatty ______.
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Fermented foods convert microorganisms into ______, a natural preservative.
Fermented foods convert microorganisms into ______, a natural preservative.
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One of the functions of the large intestine is to remove ______ from the contents that have just entered.
One of the functions of the large intestine is to remove ______ from the contents that have just entered.
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When the stomach and small intestine are empty, the ______ will start sending peristaltic waves to cleanse the digestive tract.
When the stomach and small intestine are empty, the ______ will start sending peristaltic waves to cleanse the digestive tract.
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The lacto-fermentation process increases the nutrient value by creating Omega 3 fatty acids, B vitamins, and ______.
The lacto-fermentation process increases the nutrient value by creating Omega 3 fatty acids, B vitamins, and ______.
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Phytic acid can bind to minerals like iron and zinc, preventing their full ______.
Phytic acid can bind to minerals like iron and zinc, preventing their full ______.
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Intestinal problems like SIBO can lead to continual ______.
Intestinal problems like SIBO can lead to continual ______.
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Medical science advises that a normal digestion time ranges from ______ to 42 hours.
Medical science advises that a normal digestion time ranges from ______ to 42 hours.
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Fermented foods are beneficial, but if a gut is compromised, the better option is to avoid them and use a ______ probiotic capsule.
Fermented foods are beneficial, but if a gut is compromised, the better option is to avoid them and use a ______ probiotic capsule.
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Bone broth is rich in essential amino acids, minerals, gelatin, collagen, and ______.
Bone broth is rich in essential amino acids, minerals, gelatin, collagen, and ______.
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To relieve constipation, one should eat fibrous whole ______ and mix psyllium with lot of water.
To relieve constipation, one should eat fibrous whole ______ and mix psyllium with lot of water.
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The walls of the large intestine are lined with ______, which protects against harmful bacteria.
The walls of the large intestine are lined with ______, which protects against harmful bacteria.
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Plant-based broths are important, and homemade options tend to be ______.
Plant-based broths are important, and homemade options tend to be ______.
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The rectum sends a message to the brain about releasing the newly acquired ______.
The rectum sends a message to the brain about releasing the newly acquired ______.
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Including fermented foods in daily meals can support good 'living' ______ in the gut.
Including fermented foods in daily meals can support good 'living' ______ in the gut.
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Excessive phytic acid may pose challenges, particularly for those with a ______ lifestyle.
Excessive phytic acid may pose challenges, particularly for those with a ______ lifestyle.
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In nature, phytic acid serves as an energy source for the sprouting ______.
In nature, phytic acid serves as an energy source for the sprouting ______.
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Including fermented foods daily can defend against ______ bacteria.
Including fermented foods daily can defend against ______ bacteria.
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The gut can shut down as blood flow causes a change in ______, leading to constipation.
The gut can shut down as blood flow causes a change in ______, leading to constipation.
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Chronic stress can lead to serious depletion of ______ because the body can't absorb nutrients.
Chronic stress can lead to serious depletion of ______ because the body can't absorb nutrients.
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Stress increases the body’s requirement of ______, depleting stores of vitamins and minerals.
Stress increases the body’s requirement of ______, depleting stores of vitamins and minerals.
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Water-soluble vitamins like ______ and B vitamins are not stored in the body.
Water-soluble vitamins like ______ and B vitamins are not stored in the body.
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Prolonged stress can lead to a state of ______ which affects gut health.
Prolonged stress can lead to a state of ______ which affects gut health.
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Zinc is needed for the production of enzymes and hydrochloric acid in the ______.
Zinc is needed for the production of enzymes and hydrochloric acid in the ______.
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Bitters stimulate digestive juices via the ______ nerve.
Bitters stimulate digestive juices via the ______ nerve.
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Drinking ______ before a meal stimulates stomach acid for better digestion.
Drinking ______ before a meal stimulates stomach acid for better digestion.
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Prebiotics are the primary food source for ______.
Prebiotics are the primary food source for ______.
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Cruciferous vegetables such as cauliflower and broccoli are high in ______.
Cruciferous vegetables such as cauliflower and broccoli are high in ______.
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Probiotic supplements can aid in restoring good bacteria after a course of ______.
Probiotic supplements can aid in restoring good bacteria after a course of ______.
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SIBO stands for small intestinal bacterial ______.
SIBO stands for small intestinal bacterial ______.
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______ can result in inflammation, infections, and disturbed memory.
______ can result in inflammation, infections, and disturbed memory.
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The mucous of the gut lining can alter, affecting the absorption of ______.
The mucous of the gut lining can alter, affecting the absorption of ______.
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Foods that contain probiotics are best found in ______.
Foods that contain probiotics are best found in ______.
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Flashcards
Role of the Tongue
Role of the Tongue
The tongue influences digestion through taste and emotions, impacting digestive processes.
Salivary Glands
Salivary Glands
Salivary glands produce saliva that contains enzymes like amylase to start breaking down carbohydrates and fats.
Amylase Enzyme
Amylase Enzyme
Amylase is an enzyme in saliva that helps convert carbohydrates into simple sugars.
Ghrelin
Ghrelin
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Leptin
Leptin
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Effects of Overeating
Effects of Overeating
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Stomach Functions
Stomach Functions
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Digestion Speed of Foods
Digestion Speed of Foods
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Fermented Foods
Fermented Foods
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Lactic Acid
Lactic Acid
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Lacto-Fermentation
Lacto-Fermentation
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Benefits of Fermentation
Benefits of Fermentation
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Phytic Acid
Phytic Acid
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Phytates
Phytates
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Soaking and Sprouting
Soaking and Sprouting
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Bone Broth
Bone Broth
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Plant-Based Broths
Plant-Based Broths
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Probiotics
Probiotics
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Gut shutdown
Gut shutdown
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Chronic stress effects
Chronic stress effects
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Gut bacteria alteration
Gut bacteria alteration
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Nutrient depletion
Nutrient depletion
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Zinc's role
Zinc's role
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Bitters
Bitters
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Apple Cider Vinegar (ACV) benefits
Apple Cider Vinegar (ACV) benefits
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Small Intestinal Bacterial Overgrowth (SIBO)
Small Intestinal Bacterial Overgrowth (SIBO)
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Low FODMAP diet
Low FODMAP diet
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Probiotic supplements
Probiotic supplements
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Impact of stress on serotonin
Impact of stress on serotonin
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Detoxification interference
Detoxification interference
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Digestive enzyme production
Digestive enzyme production
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Diarrhoea
Diarrhoea
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Microbiota
Microbiota
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Gut bacteria's role
Gut bacteria's role
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Leaky Gut
Leaky Gut
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Immune system and gut
Immune system and gut
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Chronic Inflammation
Chronic Inflammation
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Signs of Inflammation
Signs of Inflammation
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Gut healing foods
Gut healing foods
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Dietary impact on microbiota
Dietary impact on microbiota
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Factors disrupting microbiota
Factors disrupting microbiota
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Gut and mental health
Gut and mental health
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Nurturing gut health
Nurturing gut health
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Impact of antibiotics
Impact of antibiotics
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Functions of Gut Microbiota
Functions of Gut Microbiota
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Anti-inflammatory drugs
Anti-inflammatory drugs
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Gut-Brain Axis
Gut-Brain Axis
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Psychobiotics
Psychobiotics
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Vagus nerve
Vagus nerve
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Serotonin
Serotonin
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Dopamine
Dopamine
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Gut microbiota
Gut microbiota
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Tryptophan
Tryptophan
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Tyrosine
Tyrosine
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Chronic stress
Chronic stress
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Inflammation
Inflammation
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Nutrient deficiency
Nutrient deficiency
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Omega-3 fatty acids
Omega-3 fatty acids
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Villi
Villi
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Small Intestine Functions
Small Intestine Functions
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Duodenum
Duodenum
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Jejunum
Jejunum
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Ileum
Ileum
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MMC (Migrating Motor Complex)
MMC (Migrating Motor Complex)
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Role of Liver
Role of Liver
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Gallbladder Function
Gallbladder Function
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Pancreas
Pancreas
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Large Intestine
Large Intestine
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Fermentation in Colon
Fermentation in Colon
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Vitamin K Production
Vitamin K Production
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Constipation Causes
Constipation Causes
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Relieving Constipation
Relieving Constipation
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Study Notes
Digestion
- Tongue: Thoughts and emotions about food impact digestion. Consume foods perceived as delicious.
- Salivary Glands: Saliva contains enzymes (amylase, lingual lipase) that begin carbohydrate and fat breakdown. Chew food thoroughly before swallowing.
- Stomach: Stretching the stomach interferes with satiety signals. Chewing thoroughly allows the brain to process hunger signals. Different foods digest at different speeds (e.g., fats/proteins/fibrous foods are slowest, simple carbs are quickest). Eating slowly and mindfully allows appropriate body response.
- Small Intestine: 90% of nutrient digestion and absorption happens here. Nutrients absorbed in the duodenum(most food types), jejunum (glucose and some vitamins), and ileum (remaining amino acids, fats, and fat-soluble vitamins). The migrating motor complex (MMC) cleans the digestive tract between meals. Avoid frequent snacking.
- Liver & Gallbladder: Liver produces bile that aids digestion. Gallbladder stores and recirculates bile.
- Pancreas: Pancreas secretes enzymes (amylase, lipase, proteases) for further protein, fat, and carbohydrate breakdown and sodium bicarbonate to neutralize stomach acid.
- Large Intestine: Contains microbiome, containing thousands of bacteria, with a large variety being personally acquired. Essential for digestion. Good bacteria produce vit. K, biotin. The microbiome uses fibre and sugars to produce short-chain fatty acids. The colon balances the pH to avoid excessive acidity. The rectum signals the brain for bowel movement. Digestion takes 8-72 hours.
- Constipation: Causes include IBS, SIBO, dehydration, enzyme/magnesium deficiencies, gallbladder removal, stress, inflammation, and emotional factors. Treat with high-fibre foods, water, probiotics, exercise, and stress reduction.
- Diarrhoea: Caused by insufficient time for water reabsorption, excessive fibre, or food allergies. The body rapidly eliminates irritants.
Microbiota
- Microbiota stabilises between ages 2-5, and continues to be influenced over the lifespan(puberty, pregnancy, menopause).
- It influences food choices, energy levels, thought processes, and emotions.
- It digests foods undegraded by the small intestine.
- Important Influences for: vitamins, hormones, nutrients, gut lining support, efficient digestion, metabolism, weight regulation, hunger regulation, food choice decision-making, blood sugars, immune system, sleep, neurotransmitters, mental health, thyroid, overall inflammation, and several diseases.
- Interfering factors include antibiotics/medications, environmental chemicals, diet, lifestyle, stress, processed foods, etc.
Leaky Gut
- Good bacteria create a barrier in the gut. Damage results in holes allowing undigested particles, bacteria, and toxins entering the bloodstream. The gut lining can heal.
Gut & Immune System
- 80% of the immune system is located in the gut. A balanced ratio of good (85%) and bad (15%) bacteria is ideal.
- The gut microbiome educates the immune system by distinguishing microbes/pathogens and influencing responses. Nurturing good bacteria: prioritize fibre, fermented foods, and reduce sugar/processed foods.
Inflammation
- Inflammation is the body's natural response to heal. Four signs: heat, pain, redness, swelling.
- Chronic inflammation is a precursor to numerous diseases.
- Avoid processed foods, sugars, refined oils, cleaning products, toxins, stress, sleep deprivation, negative thoughts, and allergies to reduce chronic inflammation. Anti-inflammatory foods and herbs include vegetables, fruits, fish, ethical & pastured produce, and spices like turmeric, garlic, and ginger.
Gut-Brain Axis (GBA)
- Psychobiotics studies microbiota affecting the brain. The vagus nerve connects the gut and brain. Stress/anxiety in the gut is communicated to the brain and vice versa. Balanced microbiota is crucial for mood, brain activity, cognitive function, memory, learning, anxiety, depression, and more.
Neurotransmitters (NT)
- The gut produces significantly more neurotransmitters than the brain. Serotonin and dopamine are important examples.
- Serotonin and dopamine come from amino acids. They need all macronutrients. Supplements of vitamins/minerals and avoiding excessive amounts of coffee/alcohol are important for adequate levels.
Serotonin
- "Happy hormone" impacting mood, behaviour, digestion, appetite, sleep, memory, and sexual desire. Synthesized from tryptophan, which requires sufficient B vitamins (especially B12 and B6). Consume complex carbohydrates alongside protein to increase serotonin levels—in combination with the above.
Dopamine
- "Motivational hormone" impacting focus, concentration, reward, pleasure, muscle control, attention, learning, memory, and mood. Requires adequate tyrosine levels, which are found in meat, dairy, almonds, sesame, and avocados, and antioxidants. Balance is key.
Stress & Digestion
- Chronic stress overwhelms the body, particularly the gut.
- Stress response alters gut environment, leading to a shift in the microbiota, leaky gut and inflammation and compromises nutrient absorption and leads to many health issues. Stress elevates cortisol and lowers serotonin, impacting immunity, and impacting digestion. (Constipation / Diarrhea).
Natural Digestive Aids
- Zinc: Essential for enzyme production and stomach acid. Deficiency can damage intestinal walls, negatively impacting nutrient absorption. Bodies don't store zinc well.
- Bitters: Herbs stimulate digestive juices, increasing saliva, bile, and enzyme release. Consumed before meals for the most benefit.
- Apple Cider Vinegar (ACV): Diluted ACV stimulates stomach acid, improves nutrient absorption, regulates blood sugar (due to acetic acid), and potentially supports probiotic colonization. Combine with baking soda for an alkalizing effect.
Prebiotics & Probiotics
- Prebiotics: Fiber sources (onions, leeks, garlic, bananas, berries, etc.) that feed probiotics.
- Probiotics: Beneficial bacteria that ferment prebiotics, creating vitamins, hormones, and enzymes. Types of probiotics include lactobacillus, bifidobacterium, acidophilus. Supplements can be helpful but a balanced microbiome is crucial.
- Fermented Foods: Support good bacteria and maintain balanced levels. Avoid when digestive tract is compromised.
Phytic Acid
- Phytic acid (phytates) is a natural component in legumes, grains, and nuts, inhibiting nutrient absorption. Soaking, fermenting, and sprouting legumes, grains, and nuts deactivate phytic acid.
Benefits of Bone Broth
- Bone broth contains essential amino acids, minerals, gelatin, collagen, and glutamine, supporting overall digestion, gut health, and mucosal lining, as well as supporting other aspects of health. Consuming bone broth (hommade) can be a beneficial factor in gut repair, and generally promote overall physical support.
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Description
Explore the intricate processes involved in digestion, from the role of the tongue and salivary glands to the functions of the stomach and intestines. Understand how nutrients are absorbed and the importance of mindful eating for optimal digestion. Test your knowledge on how various organs contribute to the digestive process.
