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5 Steps To Healing Your Gut Kale Brock Health Journalist Health Coach www.kalebrock.com 5 STEPS TO HEALING YOUR GUT. !1 The Gut. Why would I want to heal it? This is the big question. Why would I participate in a gut-healing protocol? Why would I need to heal my gut lining? Well, if you’re currently experiencing any health issues, be it arthritis, thyroid problems, overweight, diabetes, digestive complaints or fatigue just to name a few, chances are your gut is not as healthy as it should be. How can such a broad sweeping statement be made? It can be made on the basis of the thousands of scientific articles coming out on the microbiome and it’s effects on the human body. The microbiome is simply the group of different bacteria, yeast, parasites & protozoa which live on & inside of you in a symbiotic relationship as integral to the human body as food. Throughout we may use the term ‘bacteria’ as a generalised word for all species of the microbiome. The bacterial cells actually outnumber your own cells by about 10 to 1! One gram of your poo contains more microbes than there are people on earth - so don’t underestimate their relevance. According to experts, there are 4 main functions of the microbiome. 1:The microbiome manages inflammation & your immune system throughout the body. 2:The microbiome plays a large role in maintaining the intestinal lining. 3:The microbiome manufactures important chemicals for the entire body including the brain. 4:The microbiome helps digest & assimilate your food. Really, the microbiome, your gut, is the body’s central dashboard & if there is a disturbance or a malfunctioning of the dashboard, that will have a flow on effect to the parts of the body that are communicating with it. Science & even the mainstream media have now come out with the microbiome message, sharing that the balance of your microbes can influence whether you get illnesses like asthma, diabetes, autism, arthritis, depression, obesity, allergies & more & yet this 5 STEPS TO HEALING YOUR GUT. !2 sentiment is actually not a new one, with healers as far back as Hippocrates practicing by the notion that “All disease begins in the gut.” Professor Charles Mackay, medical researcher at Sydney University says "When you look at almost any condition that exists now that didn't exist 40 or 50 years ago, or was much less common 40 or 50 years ago, there is a good chance that it is relating to the actions of the gut microbiota.”1 Its strange though; the approach we’ve taken to health. We’ve dished out oral drugs like candy for decades now without a clue as to the damage we’ve been doing to the gut, & we’re now seeing the frightening beginnings of resistance to medications from the bugs we’re trying to kill!2 What our current scientific interest in the microbiome is discovering is that many of our current ailments, from arthritis, psoriasis, Hashimoto’s, depression, diabetes, asthma & even heart disease have some origins in the gut. This is probably because our gut & the functioning of the gut-lining seems to control inflammation throughout the entire body.Your gut is like a switchboard. It has connections to all the different parts of the body & can send signals to & fro. Those signals can either be health-promoting or disease-promoting & that is controlled by the level of functioning of the gut itself. When we optimise the functioning of the gut by rebalancing the microbiome (the critters which live inside there), decreasing the inflammation, & restoring integrity to the intestinal lining we create an environment that is health-promoting! It’s really as simple as that. So let’s look at & explain the steps you can take now to start healing your gut. 1ABC News, (2014). Gut organisms could be key to unlocking Western diseases. [online] Available at: http://www.abc.net.au/ news/2014-10-25/gut-microbiota-linked-to-health-autism-schizophrenia/5841264 World Health Organization, (2015). Antimicrobial resistance. [online] Available at: http://www.who.int/mediacentre/factsheets/ fs194/en/ 2 5 STEPS TO HEALING YOUR GUT. !3 You can find a full, in-depth guide to healing your gut in my book, The Gut Healing Protocol; An 8 Week Guide To Healing Your Gut. Available via kalebrock.com & amazon.com Step 1. Remove irritating or inflammatory foods from the diet, & remove the pathogenic microbes in your system. Primarily, there are 3 main categories of inflammatory foods which should be removed from the diet in order for you to regain the health of your gut. They are: Wheat (grains). In his monumental book Wheat Belly, Dr. William Davis shatters the myth that the consumption of wholegrain, especially wheat & gluten containing grains, is actually healthy for the human body. Davis presents a compelling story on the overall inflammatory properties of wheat which when consumed can lead to obesity, leaky gut syndrome, diabetes, acidosis, accelerated ageing, heart disease, neurological issues & more. He points out in his book that 2 slices of whole wheat bread can actually raise blood sugar more than 2 tablespoons of pure sugar can - which is alarming when we consider the consequences of fluctuating blood sugar on health & longevity.3 Dr. Alessio Fasano has shown that wheat causes leaky gut; increased intestinal permeability, in everybody who consumes it so in order to heal the gut lining you need to remove it from your diet.4 Consuming gluten-free grains is not 3 Davis, W. (2011). Wheat belly. Emmaus, Penn.: Rodale. 4 Catalyst: Gluten: A Gut Feeling, (2015). [TV programme] ABC. 5 STEPS TO HEALING YOUR GUT. !4 an ideal alternative because often these are high in simple carbohydrates which can feed pathogenic microbes within your GI tract. Dairy. Dr. Raphael Kellman paints the picture well when he says that even the tiniest amounts of skim milk in a coffee can set of a systemic immune reaction to shut down the inflammatory molecules which have moved into the bloodstream. He goes on to say that the reaction & symptoms (such as acne, sore throat, gas, bloating & aching joints) can be instant or even days later making it hard to distinguish which foods cause the issue in the first place. Dr. Kellman also points out that this inflammatory reaction results in an outpouring of insulin into the system making weight loss (among other things) near impossible.5 A wonderful side effect of removing these foods is that our immune system stops making the anti-bodies against them, & subsequently we begin to crave them less & less! Dairy foods can potentially be a very healthy food, however due to the processing of dairy in the western world, including pasteurisation, homogenisation, the adding of chemicals & antibiotics, & the leaching of plastic bottles it’s health benefits are being compromised. It is not recommended that you consume most dairy whilst healing your gut, however you may consume some ghee & colostrum. Sugar. I’m sure that in today’s day & age I do not need to spend too much time elaborating on the detrimental effects that processed (& some natural forms of) sugar has on our health but put shortly, sugar does the following: - causes blood sugar imbalance - increases the risk for diabetes, obesity & heart disease - suppresses the immune system 5 Kellman, R. (n.d.). The microbiome diet. 5 STEPS TO HEALING YOUR GUT. !5 - causes systemic mineral deficiencies - accelerates ageing - damages DNA - causes tooth decay - causes inflammation of the brain - increases stress & causes abnormal changes in behaviour & mood - massively disrupts the balance of the microbiome.6 You must also realise that until you balance your microbiome, even natural sugars such as those that come from fruit can potentially feed the pathogenic microbes which may be in your gut. So staying away from all processed sugars, grains & most fruit is a good idea whilst you heal your gut. Fruits which can be included are lemons, limes, tomatoes, avocado & cucumber. Step 2. Replace the inflammatory foods with healthy options so that we can reset your digestive fire. Some people feel a little frightened when they hear about the ‘no’ foods on a gut healing protocol, but they don’t realise there are still plenty of ‘yes’ foods as well! These include colourful, low-sugar vegetables, certain nuts & seeds, healthy fats & animal proteins. Ideally, your plate should be 80% (in size, not necessarily calories) green vegetables such as salad greens, spinach & kale.You can include a palm-sized amount of colourful vegetables such as carrot, sweet potato & beetroot. The remainder of your plate can be filled with healthy fats & proteins coming from animal or plant-based sources.You might like my Almond-Basil Pesto Recipe (found in the GHP book), an avocado mash, some lamb, chicken or fish & more. It is recommended on a Gut Healing Protocol that you consume bone broth or ‘stock’ Oregonstate.edu, (2015). Fat, sugar cause bacterial changes that may relate to loss of cognitive function | News and Research Communications | Oregon State University. [online] Available at: http://oregonstate.edu/ua/ncs/archives/2015/jun/fatsugar-cause-bacterial-changes-may-relate-loss-cognitive-function 6 5 STEPS TO HEALING YOUR GUT. !6 every single day. Portion sizes, with correct ratios, are to be determined by you. You should eat until you are 80% full & should chew thoroughly & slowly. You should also follow the principle of Food Combining whilst healing your gut as this will prevent slow motility & unhealthy fermentation within your GI tract. This means that you’ll want to avoid combining starchy carbohydrates with proteins. Having rice & chicken, for instance, results in poor digestion as the carbohydrates in the rice require an alkaline digestive environment whilst the proteins in the chicken require an acidic digestive environment. Having too much sweet potato with a meal that also includes some lamb, for instance, will result in poor digestion. Some people find that starting off their replacement meals 1 at a time helps them ease into a gut healing program.You may wish to swap your usual breakfast for something like eggs with spinach, avocado & tomato, as opposed to having eggs on toast. Then, once you’re comfortable with that, try working on lunch & dinner as well. Step 3. Reinoculate with probiotics. Of course, we couldn’t talk about supplements which heal the gut & go past probiotics. Using therapeutic, pharmaceutical-grade probiotic formulas is going to be key in healing your gut lining; they’re integral to maintaining gut integrity. There are bacteria called Segmented Filamentous Bacteria. These are bacteria which are passed from Mum to you during the birthing process & it is these bacteria that move into your GI tract & ‘set up shop’. These initial seedlings of bacteria are integral in training the immune system to accept such strains of bacteria as 5 STEPS TO HEALING YOUR GUT. !7 being friendly & beneficial to the host. These bacteria are the ‘mother’ strains if you will, & will form the default microbiome for young baby for the rest of her life.7 Because so many human beings now have increased intestinal permeability (a leaky gut), & indeed it is probably one of the primary reasons for you to participate in this protocol, it is in our best interest to use strains of bacteria that were most likely present at birth & mimic the segmented filamentous bacteria you were inoculated with. It is nearly impossible for us to determine exactly the bacterial species which you received from Mum at birth but according to most prominent experts in the field of microbiology two species dominate; Lactobacillus & Bifidobacteria.8 It is not by accident then that it is these two species of bacteria that are the most widely studied & their benefits have been established as far-reaching. Bifidobacteria love breastmilk, for instance, & lactobacillus bacteria ferment carbohydrates to form lactic acid which creates an environment conducive to their ongoing survival & growth. Scientists have been able to boost positive brain chemicals like brainderived neurotrophic factor (BDNF) in mice just by inoculating them with bifidobacteria.9 It is not by accident it seems, that lactobacillus & bifidobacteria seem to be species of bacteria that ‘work well’ in the presence of a leaky gut & even can reduce the ‘leakiness’ of the gut.10 These bacteria, although inundating a newborn baby (who has leaky gut by design), are still beneficial & do not cause a harmful reaction for the baby. Probiotic supplements might include strains such as Lactobacillus acidophilus, Lactobacillus plantarum,11 Lactobacillus brevis, Bifidobacterium lactis12 (also called 7 Probiotic Science w Microbiologist John Ellerman, (2015). [Podcast programme] The Kale Brock Show. 8 Enders, G., Enders, J. and Shaw, D. (n.d.). Gut. Savignac, H., Corona, G., Mills, H., Chen, L., Spencer, J., Tzortzis, G. and Burnet, P. (2013). Prebiotic feeding elevates central brain derived neurotrophic factor, N-methyl-d-aspartate receptor subunits and d-serine. Neurochemistry International, 63(8), pp.756-764. 9 ML, A. (2015). Effect of lactobacilli on paracellular permeability in the gut. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22254077 10 David Perlmutter M.D., (2015). The One Probiotic Supplement You Need to be Taking. [online] Available at: http:// www.drperlmutter.com/consider-lactobacillus-plantarum/?hvid=5qELg2 11 12 Probiotic Science w Microbiologist John Ellerman, (2015). [Podcast programme] The Kale Brock Show. 5 STEPS TO HEALING YOUR GUT. !8 B.animalis) or Bifidobacterium longum to name a few.13 They should be taken every day as directed. My favourite products are listed by country at kalebrock.com.au/ghp. Step 4. Repair the gut lining. Naturally, on a Gut Healing Protocol we are repairing the gut lining by decreasing the level of inflammation within your gut. We are removing foods that increase the permeability of your gut lining & we are adding in soothing, nourishing foods such as bone broth so that the cells of your gut lining can become nourished & highly functioning. There are numerous supplements & foods which can potentially speed up the healing rate of your intestinal lining. We’ve already talked about bone broth, but let’s look at bovine colostrum & aloe vera, too. By far one of nature’s most complete foods, colostrum is a fundamental tool we can use to assist the healing of our gut lining.You’ll recall earlier that we spoke of babies being born with a leaky gut & after receiving nutrients from Mum’s colostrum the gut is sealed back up. Well, colostrum is actually very similar in terms of its nutritional content across all mammalian species - so rather than harvesting colostrum from new mothers around the world (that’d be interesting) we can harness the power of bovine colostrum, which comes from cows. Perlmutter, D. (2015). The 5 Best Species Of Probiotics - Dr. David Perlmutter. [online] David Perlmutter M.D. Available at: http://www.drperlmutter.com/learn/resources/probiotics-five-core-species/. 13 5 STEPS TO HEALING YOUR GUT. !9 Gut protective substances in colostrum, such as IgG, IgM, IgA, & transfer factors can work within the gut to help fight off infections of pathogenic bacteria & fungi. Lactoferrin & transferrin are particularly interesting nutrients in colostrum; both are mineral-binding carrier proteins which attach to iron, thus starving pathogenic bacteria & yeast. Colostrum has been shown in scientific studies to help control H.pylori, E.Coli & Salmonella infections, assist in the healing from Crohn’s disease & aid healing of the gut lining.14 15 16 Aloe vera is an amazing plant that has the potential to not only heal burns but our gut lining, too! As an alternative/adjunct to colostrum, aloe vera may be used to reduce inflammation within the GI tract & to assist in healing the gut lining. Aloe vera can also be used as a prebiotic.17 The mucilaginous gel in Aloe gives it its healing properties however be aware that it does carry a laxative effect on the host (especially the unprepared host). Aloe vera may be particularly helpful in healing inflammatory/acidic conditions of the gut like ulcerative colitis & gastritis.18 My favourite products are listed at kalebrock.com.au/ghp. Step 5. Evolve the diet & add in fermented foods; long-term approach. Once you have healed your gut (your symptoms may have gone away for 2-3 months, you may feel excellent) it may be time to begin to evolve the diet a little more. We have restricted some normally healthy foods such as fermented foods, fruits, vegetables & some gluten-free grains like rice because, although potentially New Perspective in Dietary Supplementation: Bovine Colostrum and Noni Juice Synergic Protective Effects on Intestinal Epithelium and Microbiota. (2014). Inflammation and Cell Signaling. 14 Bodammer, P., Maletzki, C., Kerkhoff, C. and Lamprecht, G. (2013). Sa1760 Influence of Bovine Colostrum on Tight Junction Protein Expression, Barrier Function and Intestinal Cytokine Milieu. Gastroenterology, 144(5), p.S-300. 15 16 Kleinsmith, A. and Fox, A. (n.d.). Scientific & Medical Research Related to Bovine Colostrum. 1st ed. self. Gullón B, e. (2015). In vitro assessment of the prebiotic potential of Aloe vera mucilage and its impact on the human microbiota. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: http://www.ncbi.nlm.nih.gov/pubmed/25504136 17 18 Adams, M. (n.d.). The Aloe Vera Miracle. 1st ed. Natural News. 5 STEPS TO HEALING YOUR GUT. !10 healthy, when someone has an imbalanced microbiome these foods can be detrimental. Now may be a good time for you to begin to slowly reintroduce these sorts of foods back into the diet, using an appropriate reintroduction process. So, lets say you’ve done the 8 Week GHP & you’re feeling ready to include some new foods back into the diet. In the morning after you have risen, drank some water, & now are ready for food. Lets say you wish to include some kiwi fruit in your diet now. Well, you would simply consume 1 serving of kiwi fruit, & wait for between 2-3 hours before consuming anything else. Ask yourself these questions: How did it make me feel? Did I feel energised? Was my digestion sound after it…or did my belly rumble, tumble & growl at me? How did I feel at 4pm that afternoon - did I start craving sweets & sugary foods? Did I get an itchy throat or rash? These are all important questions you should ask yourself & if you have any concerning answers then chances are you’re not ready for that food. Remember it is important to eat new foods on their own so that you can determine their effects on you.You should follow this protocol for foods such as: All fruit Nuts Seeds Fermented Foods (i.e. apple cider vinegar, sauerkraut, kefir) Etc etc. 5 STEPS TO HEALING YOUR GUT. !11 Congratulations You are now on your way to healing your gut! I hope I’ve been able to make a difference in your life! You can find a full, in-depth guide to healing your gut in my book, The Gut Healing Protocol; An 8 Week Guide To Healing Your Gut. Available via kalebrock.com or amazon.com The 8 Week Gut Healing Protocol is everything that I’ve learned about health & wellness as a journalist & health coach, put into a simple 8 week kick-starter for you to get started on your health journey, progress to higher levels of health, or to maintain health & wellness for the rest of your life. Pages of science on the microbiome plus practical, down-to-earth applications of that science is what you’ll find in my book, alongside some stellar recipes, too. My job is to give you a push that’ll result in you taking charge of your health as you power on into the future. Testimonies for my Gut Healing Protocol Program & Book. Dr. Nick Gentile I expected big things from Kale's Gut Healing Protocol, yet I was still surprised and amazed by the results. Not only did I lose 9kgs, improve my energy, fortify my immune system and greatly speed up my recovery from exercise, but most importantly my digestion improved out of sight. I'm now free of the stomach pain and bloating that I experienced on a daily basis and I'm looking forward to maintaining the changes I've put in place long into the future! I can't recommend this program highly enough. 5 STEPS TO HEALING YOUR GUT. !12 Taela Old I thought I was doing right by my body, I was exercising a lot between work shifts and I thought I was “eating healthy” but I started to gain a lot of weight. I was experiencing terrible pains in my stomach as well as bloating, and I was struggling with constant fatigue. I knew I had to change my lifestyle but I had no idea where to start since I couldn’t understand what I was doing wrong. Then a miracle happened! I was introduced to the idea of doing Kale Brock’s Gut Healing Protocol. I was initially really scared of the idea but I decided to give it a shot. As I discovered, coupling this 12 week Gut Healing Protocol with my exercise programs, my whole lifestyle changed dramatically, I noticed in a very short amount of time that my mind was improving as well as my body image! Since finishing the gut cleanse I have no desire to go back to how I was eating beforehand because I am the healthiest and happiest I have ever been! Andrea Dillon I embarked on Kale’s program after attending a fermentation workshop that he conducted. Prior to the course, I was already on a fairly clean diet, but over time had allowed a few habits I had previously eradicated to creep back into my lifestyle. As a result, I was suffering from candidiasis and bloating again and was feeling frustrated. Kale’s program required dedication and organisation, but it was well worth the effort and gradually my symptoms began to subside. It was so empowering to be making such great food choices for each meal, and knowing that everything you ate was improving your health and allowing your stomach to heal. You can experience these changes too! I strongly urge you to come along to kalebrock.com to check out more cool info on the gut & how healing it can change your life. Much love, Kale. 5 STEPS TO HEALING YOUR GUT. !13