Jul 30, 2021
Today, I am blessed to have here with me Megan Hall. She
received her BS in Exercise Biology and MS in Nutritional Biology
at UC Davis where her research focused on the effects of low
carbohydrate and ketogenic diets on longevity and health span in
mice.
She currently works as Scientific Director at Nourish Balance
Thrive, an online health coaching company helping people achieve
optimal health and peak performance. In her free time Megan enjoys
reading, strength training, and hiking in the Colorado
mountains.
In this episode, Megan opens up the show by explaining why she
wanted to learn more about nutritional and lifestyle interventions
for optimal health. Even if you are making the necessary lifestyle
changes, you can still be facing health issues. Megan explains why
you may want to consider the gut as the reason you are having
problems. Plus, Megan talks about how both physical and emotional
stress can impact our gut health, and she gives tips on avoiding
stress during mealtime. Tune in as we chat about overcoming acid
reflux, the impact keto and fasting have on gut health, and whether
or not you should give up drinking coffee.
Order Keto Flex: http://www.ketoflexbook.com
--------------------------------------------------------
/ / E P I S O D E S P ON S O R S
PureForm Omega Plant Based Oils (Best Alternative to Fish Oil):
http://www.purelifescience.com
Use ben4 for $4.00 off.
Upgraded Formulas Hair Mineral Deficiency Analysis &
Supplements: http://www.upgradedformulas.com
Use BEN10 at checkout for 10% off your order.
Paleo Valley beef sticks, apple cider vinegar complex, organ
meat complex & more. Use the coupon code KETOKAMP15 over at
https://paleovalley.com/ to
receive 15% off your entire order.
Text me the words "Podcast" +1 (786) 364-5002 to be added to my
contacts list.
[00:35] Why Megan Got Started In The Health
Space
- In college, Megan became interested in functional
medicine.
- She wanted to know more about how lifestyle and nutrition play
a role in chronic diseases.
- Plus, Megan was becoming frustrated with conventional medical
school education.
- Instead of pharmaceutical education, Megan wanted to learn more
about helping people implement impactful nutritional and lifestyle
interventions.
- Now, Megan works at Nourish Balance Thrive. She helps people
achieve optimal health and performance.
[06:15] You Made Necessary Lifestyle Changes But
Something Is Still Wrong
- Megan will help people who already have changed their diets,
and their sleep is on point. However, there are still health
issues.
- In this case, Megan says something is going on in the gut.
Intestinal permeability or dysbiosis could be causing health
issues.
- A stool test and targeted supplementation can fix the gut
problem.
- There isn’t a perfect stool test, unfortunately.
[09:40] Mental Emotional Stress Impacts Not Just Our
Digestive Health, But Also Our Overall Health
- There are different ways that stress can impact the gut. Both
physical and emotional stress can have consequences.
- The elevation of stress hormones can cause direct inflammation
and lead to further gut-derived inflammation.
- Stress hormones can potentially even lead to food intolerance
if gut permeability is involved.
- Also, stress can directly impact digestion and nutrient
absorption.
- Our bodies are not designed to digest food while we are under
stress.
- Plus, stress can lead to making poor food choices.
- Stress can also increase motility and fluid reabsorption in the
gut.
- Take deep breaths before eating – it will bring your body back
into the parasympathetic state.
[16:05] Eating Before Bed: It Can Affect Digestion,
Sleep, And Your Circadian Rhythm
- The body expects food to come during the day.
- Eating inherently increases our energy output and our body
temperature.
- A drop in body temperature is one of the biggest signs or
signals for our bodies to go to sleep.
- If you’re eating before bed, you’re not able to cool your body
temperature down to increase melatonin.
- Sleep should be a time of rest and repair.
- If we are digesting while sleeping, it can cause issues.
- Plus, our gut microbes have their own circadian rhythms.
[19:45] Megan Reveals Tips For Overcoming Acid Reflux
- Avoid really large meals.
- Some people have specific food triggers that cause acid
reflux.
- Don’t eat close to bedtime.
- If you’re doing everything right, look at what's going on at
the level of the gut to see if there's small intestinal
dysbiosis.
[21:35] How Ketosis Can Impact Your Gut
Health
- It makes sense from an evolutionary lens that our guts evolved
to have this metabolic flexibility to adapt to different food
resources available at a given time.
- There is some recent evidence in animals that butyrate may help
enhance sleep.
- Butyrate also seems to have some anti-inflammatory effects both
locally in the gut and then also outside of the gut.
[25:00] The Importance of Rotating Foods For Gut
Diversity
- When gut cells use butyrate as a fuel, it's actually converted
to ketone bodies.
- Ketones may help improve gut function and also be used as an
alternative fuel source for the gut.
- Increase gut diversity by rotating which foods you eat.
- Plus, going in and out of ketosis will also help with gut
diversity.
[27:25] The Multiple Benefits That Fasting Has On Your
Gut Health
- Longer-term fasting may improve gut barrier function.
- Improved gut barrier function is associated with reduced
relative bacterial abundance.
- Intermittent fasting or time-restricted eating in your
day-to-day life is a good thing.
- Plus, fasting can give your gut a rest.
- Strategic fasting is a helpful tool for your toolbox.
[38:05] The Problems With Artificial Sweeteners & Which
Ones You Should Avoid
- Monk fruit and stevia are some of the better artificial
sweeteners.
- Whereas aspartame and sucralose are some of the worst.
- People who consume artificial sweeteners may have higher levels
of insulin resistance.
- Long-term studies in humans looking at artificial sweetener
intake that are controlled don't exist. There are a lot of
questions that still need to be answered.
- Artificial sweeteners can potentially impact energy
balance.
[43:50] How The Carnivore Diet Can Help Heal Your
Gut
- Nutrient-dense whole foods are great for your gut.
- What diet works for you today may not be helpful for you down
the road.
- Antinutrients in plants can be problematic. They can inhibit
nutrient absorption.
- Some antinutrients will increase intestinal permeability.
[48:50] Should You Give Up Coffee For Your Gut
Health?
- Polyphenols in coffee may have a positive effect on the gut
microbial ecosystem.
- However, coffee can be inflammatory.
- People do not want to give up their coffee.
- Adding liquid saturated fats to coffee can be making your gut
health worse. It can cause significant gut inflammation.
- If you’re having joint pain, brain fog, or an inability to
focus, then coffee could be the issue.
- We need to appreciate that coffee can have both a positive and
a negative effect on our gut health.
AND MUCH MORE!
Resources from this episode:
Order Keto Flex: http://www.ketoflexbook.com
--------------------------------------------------------
/ / E P I S O D E S P ON S O R S
PureForm Omega Plant Based Oils (Best Alternative to Fish Oil):
http://www.purelifescience.com
Use ben4 for $4.00 off.
Upgraded Formulas Hair Mineral Deficiency Analysis &
Supplements: http://www.upgradedformulas.com
Use BEN10 at checkout for 10% off your order.
Paleo Valley beef sticks, apple cider vinegar complex, organ
meat complex & more. Use the coupon code KETOKAMP15 over at
https://paleovalley.com/ to
receive 15% off your entire order.
Text me the words "Podcast" +1 (786) 364-5002 to be added to my
contacts list.
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