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Good and bad bacteria are revived by different things. Changing the pH can wake up good bacteria or put them to sleep. Good bacteria thrive in an acid environment, which protects them because many pathogens cannot live in that acidic environment.

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Speaker 0 asks: first, what impacts the loss of bifidobacterium? and second, what can we do to replenish it and keep it strong and populated? Speaker 1 responds that the microbiome is still in its infancy, and urges not to assume you can test your stools in the market because the FDA doesn’t have a test approved for testing stool. Regarding buying Bifidobacterium, he says that the problem with replenishing is you may suppress your own ability to make Bifidobacteria, and what Bifidobacteria needs is good nutrition, good vitamins, and good yogurt. He cites the case of a woman who lived to 117 years old in India, noting that remnants of bifidobacteria were found in her stools, and that she ate yogurt three times a day. When asked how much she ate, he replies that there aren’t studies on that, but yogurt is happening. Speaker 1 continues: in a world where we constantly dodge viruses, parasites, and bacteria that secrete toxins, survival involves doing one’s best. There are things that kill the microbiome, notably antibiotics. Therefore, when you take antibiotics, that’s the time to supplement with a good probiotic and good vitamins. He notes a problem: 16 out of 17 probiotics on the market do not have Bifidobacteria. He explains why he began focusing on Bifidobacteria: in the trillion-dollar probiotic industry, if you turn a bottle around and read the ingredients, the bacteria listed are Bifidobacteria. That observation during the pandemic sparked his interest in Bifidobacteria. He says the whole path is to save the Biff, referencing the idea that during stressful moments—political division, hate, anger—seeing the power of a microbe becomes important.

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Probiotics are different types, but this explanation won't cover them all. Think of the gut as a garden. A probiotic is like a seed. You seed the probiotic, and then the prebiotic is like fertilizer. The prebiotic fertilizes the seed, and then healthy bacteria start to grow. You utilize probiotics for a while.

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Dr. Justin Sonnenberg, a Stanford professor of microbiology and immunology, is an expert on the gut microbiome, which consists of trillions of microorganisms throughout the entire digestive tract, not just the stomach. Microbiomes also exist in the nose and on the skin, wherever the body interfaces with the outside world. These microorganisms can be beneficial for health, including hormonal health, brain health, and immune system function.

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The gut microbes affect our brain. Essentially, the gut microbes have our brain on speed dial, and they help coordinate our body's functions. This system is known as the gut brain axis. The two way communication between our central nervous system and enteric nervous system, the nervous system linked to the gut, allows our gastrointestinal tract and brain to talk to each other. This back and forth conversation helps our body maintain physiological balance, also known as homeostasis. The gut microbes even release certain molecules and hormones that can affect our brain. Gut bacteria feed on the food we eat and produce metabolites like serotonin. This serotonin is released into our blood, where eventually it interacts with our nervous system. Some other metabolites include GABA, a neurotransmitter, and butyrate, which interacts in other critical ways with the nervous system.

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Gut health relates to the functioning of our nine-meter digestive tract and is important for three key areas. First, we are what we digest, so good gut lining is needed to extract nutrients from food. Second, 70% of our immune system lives in the gut, so good gut health and good immune health go hand in hand. The landmark scientific discovery redefining what it means to be human is that trillions of microorganisms are doing so much. Our gut microbiome includes bacteria, viruses, fungi such as yeast, and even parasites. These synergistically work together to look after us.

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You probably wanna keep your microbiome as healthy and diverse as possible. So how do we do that? Well, first of all, you wanna focus on your diet. No surprise here. Focus on eating vegetables, whole grains, legumes. These are fiber rich foods. Fiber rich foods are basically known as prebiotics as they serve as food for the probiotics. Next, you wanna consume probiotic rich foods like yogurt, sauerkraut, kimchi. These foods naturally contain that good bacteria we've been talking about.

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The speaker envisions a future in which everything will be linked to microbes, including cancer. They point to current examples such as HPV cervical cancer, Epstein-Barr virus with Burkitt’s lymphoma, and Helicobacter pylori with gastric cancer to illustrate how specific microbes are associated with particular cancers. They suggest it is only a matter of time before doctors begin saying that certain cancers, like colon cancer, are associated with specific bacteria, referring to a hypothetical “colon cancer with X bacteria.” This framing implies that cancer development could be driven or influenced by the presence of particular microbial communities. From there, the speaker raises the question of how to neutralize a particular microbe in order to prevent it from contributing to cancer alongside another microbe. They emphasize that microbes are constantly present and interacting, describing a ongoing “war in our guts” where microbes compete and influence disease outcomes. The idea is that some microbes are beneficial, or “good ones,” and that understanding these relationships is key to prevention and treatment strategies. A central claim the speaker highlights is what has been learned from the COVID experience: it reveals the ability of a microbe to survive inside a virus, but also the ability of a virus to cause death in a person. This observation reinforces the notion of a complex battle between microbes themselves and between microbes and viruses, where outcomes depend on how different organisms interact with one another. The speaker stresses that the crucial insight lies in identifying which microbe neutralizes which other microbe, suggesting that these inter-microbial dynamics could determine disease progression and outcomes. Ultimately, the speaker defines this understanding as “the key to the whole research that I’m doing.” The emphasis is on mapping out the interactions between microbes and viruses, recognizing the dual role of microbes as potential drivers of disease and as possible targets for interception, and using that knowledge to guide the research trajectory aimed at preventing cancer and other illnesses by modulating the microbiome.

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The food we eat determines our inner garden and what kind of bugs are growing in our gut. If this garden is full of bad bugs, you're going to be in trouble and have health consequences. If it's full of good bugs, your health will be great, including your mental health. The microbiome affects everything and drives inflammation throughout the body. It affects our mood, energy, and aging process. Damage to our microbiome is one of the 10 hallmarks of aging. Getting your gut bacteria healthy is one of the most important things you can do to stay healthy and keep your health a long time.

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That intermittent fasting can supercharge your gut microbes. When you put bacteria on a fast or mice or fruit flies or bugs, they live a lot longer. You see an increased resistance to oxidative stress and xenobiotic stress. This is exposure to chemicals. Like in chemotherapy, for example, if someone goes through chemotherapy and they're fasting, the microbes, which make up a lot of the immune system, can survive longer. When you do fasting, you increase diversity of microbes. You also increase tolerance to bad bacteria. And when you're doing fasting, you starve off the food, the sugar for yeast and candida. So you kill off the bad population, the pathogenic microbes, and you help the good population. And these microbes do a lot for you. They help recycle and increase your bile acids, which help you digest fats.

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Health problems arise when bacteria breach the immune wall, enter the bloodstream, and cause systemic infections. Microbes primarily enter the blood through the colon and gums; arterial plaque sometimes contains oral bacteria. Skin problems can stem from translocated gut bacteria. Certain microbes produce butyrate, which affects insulin resistance, and these microbes thrive in acidic environments. Maintaining an acidic pH can increase their numbers, emphasizing the importance of the body's internal environment.

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Good bacteria can be activated or deactivated by altering the pH level. Beneficial bacteria flourish in acidic conditions, which also serves as a defense because many pathogens cannot survive in such an environment. Consuming apple cider vinegar acidifies the internal environment.

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Out of a thousand samples analyzed in the last year, less than 5% had bifidobacteria, and one out of a thousand stool samples had lactobacillus. Both are believed to be very important microbes. The speaker poses the question of what happens when Bifidobacteria and lactobacillus disappear. They claim you can't absorb sugar or calcium, and asks what happens to the Krebs cycle and humanity. They suggest the loss of bifida bacteria may be linked to chronic disease.

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Speaker 0 and Speaker 1 describe findings from studying COVID and the gut microbiome, focusing on bifidobacteria. They state that their lab was the one to detect COVID in stool samples. Their central questions were what COVID does to the microbiome and how long the virus remains in the gut. They observed that one patient had COVID for up to 45 days after respiratory symptoms resolved, and another case showed the virus detectable for up to a year and a half after respiratory symptoms ended. This led them to investigate differences between people who do and do not get COVID, including households with similar exposures. A key observation was linked to bifidobacteria. They note that a difference between individuals who stayed healthy and those who contracted COVID was the level of bifidobacteria. They point out that bifidobacteria are the bacteria commonly advertised as probiotics, present in newborns and that aging is associated with its decline. They emphasize bifidobacteria as an important microbe for the microbiome and its potential role in health outcomes. The discussion includes an example: a farmer who kissed his COVID-positive wife and did not get COVID himself had high microbial diversity and a good amount of bifidobacteria, suggesting resilience due to microbial composition, including bifidobacteria. They extend the implication to mental health, noting that loss of bifidobacteria has been observed in anxiety and bipolar disorder, while acknowledging this is not the only microbe involved in those conditions. Another function attributed to bifidobacteria is aiding digestion: they help break down food to release sugars that enter cells, and assist in releasing calcium. The speakers contrast this with the broader focus on mitochondria and mitochondrial function, arguing that gut microbes initiate the process by breaking down food in the bowels to supply sugars and calcium for cellular processes. In summary, their findings indicate that people with higher bifidobacteria are more resilient to COVID and healthier, whereas those with lower bifidobacteria correlate with greater vulnerability; bifidobacteria play a role in sugar absorption, calcium release, and overall metabolic and potentially mental health outcomes. Speaker 1 and Speaker 0 confirm: people with more bifidobacteria were more resilient and did not get sick from COVID, while those who got very sick did not have enough bifidobacteria or had low levels.

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Dysbiosis can be caused by antibiotics, alcohol, and certain products, including nutraceuticals. Preservatives and capsule materials can kill the microbiome. The lab showed vitamin C improves bifidobacteria, but certain capsules can negate this benefit if they kill bifidobacteria. Contaminants can also harm the microbiome. More human studies are needed to understand the effects of natural products like manuka honey, apple cider vinegar, and cumin on the microbiome, as animal studies don't always translate to humans. It's important to know what kills and what heals the microbiome, especially when trying to regrow microbes in patients, to avoid counteracting the treatment.

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Speaker 0: And the really big piece here is that butyrate is generally made by the bacteria that live in your large bowel, the butyrate producers, and it's a short chain fatty acid, right? And is the number one fuel source for the cells that line the large bowel, the colonocytes. It keeps the pH nice and acidic, which is very healthy. A good healthy large bowel is quite acidic and the less friendly bacteria don't thrive in an acidic environment.

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Here's the thing I learned about the microbiome, which is very important. You can live with a sterile gut. And this is why the whole naturopath world sees improvement in what you do with everything you do. You could live in a sterile world, right, where you kill off all the microbes. But here's the problem. You go from that sterile world to India where you're walking barefoot and you're catching a parasite going to your foot to your brain or to your pancreas, and then next thing you know, you wake up one morning and you're like cancer. You can live in the sterile environment and you're perfectly fine in that sterile environment, but then once you go to the streets, you're gonna get sick because you're not exposed to all these microbes. And you can live in a diverse environment where you're protected with the environment.

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Eating yogurt or taking probiotics is not an effective way to recolonize the gut because they often get killed in the stomach or small bowel and don't reach the colon. Fecal transplants are different because they involve cleaning the colon, looking at the mucosa, and implanting directly. While some people may get lucky with probiotics landing and implanting, most of the time they don't engraft, meaning they don't implant, so you have to keep taking them to sustain any benefit. It's a difficult process and hard to heal the gut that way.

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The human microbiome is a diverse collection of microorganisms that live in the body, particularly in the gut, skin, mouth, and other mucosal surfaces. It plays a crucial role in maintaining human health and can affect the development of diseases. The microbiome helps with digestion, regulates the immune system, and influences metabolism and mental health. In the gut, the microbiota break down carbohydrates, produce vitamins, and prevent harmful pathogens from colonizing. They also contribute to the development and function of the immune system. Recent research suggests that the gut microbiome may even impact mental health and brain function through the gut-brain axis.

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Speaker 0: Bifidobacteria was absent in kids with autism, that Bifidobacteria was absent in Alzheimer's. Bifidobacteria was absent in long haulers, vaccine injured, Lyme patients, Crohn's patients, invasive cancer. When you look at who has Bifidobacteria, the newborns have a lot of Bifidobacteria, old people have zero Bifidobacteria. Nursing home dying, zero Bifidobacteria. The process of aging is really this loss of Bifidobacteria. Expanded: if you look at and you believe the Bible, you know, people lived a lot longer. In biblical times than we are right now. We're barely making it to seventy, eighty and not really healthy seventy, eighty. You know, the mind starts going. So, is the mind starting to go because of the loss of Bifidobacteria? And, when you start looking at, well, what improves Bifidobacteria, right? So, our lab discovered vitamin C improves Bifidobacteria. Okay. Our lab discovered bovine immunoglobulins, the blood of the cow spun around that clear stuff, provided that the cow is not on a lot of antibiotics, is not given a lot of hormones, is not given like thousands of vaccines. So when you start looking at all that, you start seeing the importance of Bifidobacteria and you start seeing, like even me, you know, with Progena Biome, looking at the stool samples before the pandemic, during the pandemic and after the pandemic, there is a lot of disappearance of Bifidobacteria. Is that why we're having an increase in Alzheimer's, increase in cancer? Have we demolished this bifidobacteria? So, to me, that's a very important microbe that I believe is our longevity, if we can retain it. And it's not easy to retain in a world that's toxic in a way and in a world where we are, you know, put you know, given media full of stress, where we are divided, where we are, you know, constantly nervous of the next pandemic or the next virus, you know, it's it's almost like this bottle that you're shaking and it's full of gas and you just need to put it on the counter and let it just calm down, right? So, I think that's, it's a very important microbe.

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The speaker investigated a commercially available microbe, typically given to infants in small doses. To increase the dosage, they created a yogurt-like substance to amplify the bacterial counts a thousandfold. The speaker observed effects in the mice they studied. Surprisingly, the speaker claims that every observation seen in mice has also been observed in humans.

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Apple cider vinegar changes your microbiome of your gut because we have good bacteria and we have bad bacteria in our gut. And apple cider vinegar, it is a prebiotic for these good bacteria. But the other thing it does that's really cool is that it'll kill pathogens. We also know that apple cider vinegar can kill things like E. Coli, bacteria in the gut that might be causing you things like bloating or might be causing you to have craved other foods that you are trying to stay away from. Just a tablespoon of apple cider vinegar in your fasting window when you're already changing your microbiome through fasting can really accelerate your microbiome state.

The Dhru Purohit Show

The 4 Ways to Improve GUT HEALTH Today! | Dhru Purohit

Guests: Marvin Singh, Mahmoud Ghannoum, Afif Ghannoum, Kiran Krishnan, Steven Gundry

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The discussion centers on the impact of diet on gut health, emphasizing the individuality of microbiomes. Each person's microbiome is only 10-20% similar to others, leading to the conclusion that dietary recommendations should be personalized. A recent study highlighted that while certain foods like broccoli are generally considered healthy, their effects can vary significantly between individuals based on their unique gut microbiomes. Listeners are encouraged to pay attention to their body's responses to foods rather than relying solely on tests. The hosts discuss the importance of listening to one's body and recognizing food sensitivities, suggesting that personal experience can guide dietary choices. They also highlight the contrasting dietary practices of modern hunter-gatherer societies, which primarily consume whole, unprocessed foods without added sugars, and the significance of these diets in maintaining gut health. The conversation touches on the role of probiotics, noting that many commercial products may not survive stomach acid and questioning their efficacy. The hosts advocate for spore-based probiotics, which are more resilient and can positively influence the gut microbiome. They stress the importance of a diverse diet rich in plant-based foods and the benefits of intermittent fasting for gut health. Environmental factors, including the use of antimicrobial products, are discussed as detrimental to gut health. The hosts recommend minimizing exposure to harsh cleaning agents and embracing a more natural lifestyle, including spending time outdoors to engage with beneficial microbes. Overall, the conversation underscores the complexity of gut health, the need for personalized dietary approaches, and the importance of maintaining a balanced microbiome through mindful eating and lifestyle choices.

The Dhru Purohit Show

PREVENT DISEASE With These Simple IMMUNITY BOOSTING Habits! | Dr. Robynne Chutkan

Guests: Robynne Chutkan

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Stomach acid plays a crucial role in digestion and serves as a defense against viruses. Many individuals take acid-blocking medications, such as proton pump inhibitors, which create an alkaline environment that can increase susceptibility to infections, including COVID-19. A study indicated that those on these medications had a significantly higher risk of testing positive for COVID-19. While some people need these drugs for specific conditions, many can manage symptoms through dietary and lifestyle changes. Viruses, often viewed negatively, can also be beneficial. Our bodies contain more viruses than bacteria, and some viral material is integrated into our genetic code, contributing to health. For instance, certain strains of herpes simplex virus may protect against diseases like HIV. The concept of terrain theory suggests that the health of our microbiome and immune system influences how pathogens affect us. Diet plays a vital role in maintaining a healthy microbiome. High levels of the beneficial bacteria *fecalibacterium prausnitzii* correlate with better health outcomes, especially during viral infections. A diverse diet rich in plant foods enhances gut health and supports immune function. Short-chain fatty acids produced from fiber fermentation are essential for gut integrity and immune regulation. Mucus, often misunderstood, is primarily produced in the gut and helps trap and expel viruses. Maintaining hydration and a healthy diet supports mucus function. Fever is a natural response that can inhibit viral replication, and understanding these bodily responses can empower individuals to take charge of their health. The book "The Anti-Viral Gut" explores these themes, emphasizing the importance of host health in combating viruses and improving overall well-being.

Huberman Lab

Using Your Nervous System to Enhance Your Immune System

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Welcome to the Huberman Lab Podcast. I'm Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford. Today, we explore the immune system and its connection to the nervous system, particularly how the nervous system can influence immune responses. Recent research has established that the mind can control the immune system, a concept once dismissed in academia. A notable study published in "Nature" from Qiufu Ma's lab at Harvard examined how acupuncture can reduce inflammation by stimulating specific body areas, enhancing immune function. They discovered that fascia, connective tissue surrounding muscles, plays a crucial role in this process, linking to the adrenal medulla and releasing anti-inflammatory chemicals. We will discuss practical, non-mystical methods to harness the mind for healing. Before diving in, I want to clarify that this podcast is separate from my academic roles, aiming to provide accessible scientific information. Key factors for maintaining a healthy immune system include adequate sleep, sunlight exposure, regular exercise, good nutrition, social connections, and hydration. These foundational elements support both mental and physical health. However, some individuals still struggle with frequent illnesses or slow healing, prompting us to explore how to leverage the nervous system to enhance immune function. The immune system consists of three main defense layers: the skin as a physical barrier, the innate immune system for rapid response, and the adaptive immune system that generates specific antibodies. The innate immune system responds quickly to invaders with white blood cells and cytokines, while the adaptive immune system develops memory against specific pathogens. To optimize these defenses, maintaining a healthy mucus lining is essential. This can be achieved by supporting a healthy microbiome, which includes beneficial bacteria in various body areas. Strategies to enhance the microbiome include nasal breathing, avoiding eye contact with contaminated surfaces, and consuming fermented foods. Sickness behavior, a response to illness, includes lethargy, loss of appetite, and a desire for social withdrawal. This behavior is mediated by the vagus nerve, linking the immune and nervous systems. The vagus nerve signals the brain to induce fever and other responses to combat infection. To prevent illness or shorten its duration, we can actively engage the nervous system. Sleep, particularly deep sleep, enhances immune function through the glymphatic system, which clears debris from the brain. Elevating the feet during sleep can boost glymphatic activity. Breathing techniques, such as cyclic hyperventilation, can activate the sympathetic nervous system, enhancing immune responses. A study demonstrated that this breathing pattern increased anti-inflammatory cytokines and reduced flu-like symptoms in subjects exposed to E. coli. Additionally, spirulina, a type of algae, has shown promise in reducing nasal inflammation and congestion, acting on histaminergic mast cells. Finally, the convergence of ancient practices like acupuncture with modern science offers exciting possibilities for health interventions. Understanding the mechanisms behind these practices can lead to new, effective protocols for enhancing immune function. In summary, we discussed the immune system's structure and function, practical strategies to enhance immune responses, and the interplay between the nervous and immune systems. Thank you for listening, and please subscribe for more insights into science and health.