WOMEN AGES 50+ FOR SEPTEMBER 2021

so here are two very short videos that explain the importance of the connection.
https://youtube.com/watch?v=X14lD_esCoM
https://youtube.com/watch?v=MQalic_fjNc&t=15s

I really like this guy he focuses on gut biome. Even treats hospital patients from a gut biome stand point.
https://youtube.com/watch?v=41IfdwLqtkA&t=15s
Here's a much longer one from Standford university https://youtube.com/watch?v=nxyxcTZccsE&t=1676s

I've spent hours watching lectures by researchers and all of which agree that gut biome is so crucial to overall health. It also goes back to the insulin resistance as well.

So there are varying versions of gut biome eating but they often have overlapping ideas....
The things I do that I count as my gut biome regime.
1. I don't eat foods with lots of processed ingredients that i can't pronounce or don't recognize as a food. So a nice spaghetti sauce with tomatoes, onions, green peppers, garlic powder fine. Add other junk I don't buy it.
2. I don't eat wheat or most corn.

3. I try to eat 20 different vegetables and fruit each week. So this week looks like this, asparagus, baby beet greens, spinach, romain, arugala, ice berg, persimmon, grapefruit, zucchini, yellow squash, spaghetti squash, tomato, green pepper, garlic, green beans, radish, broccoli, cauliflower, fennel, mushroom, onion, red pepper, strawberry, raspberry.. I'm sure I missed some but that was at least 20.

3. I eat organic mostly. This was hardest for me. It is expensive but I get a box from Misfits every 2 weeks to help I also grow some of my own food.

3. I eat grass fed or pastured animals not grain fed or grain lot meat. The grass fed free range animals have a different lipid profile. I now also eat more fat than ever in the last 20 years. (It's still limited but I was very low fat before).

4. I do intermittent fasting. I start eating at 10:30 and quit by 6:00 most days. 16 hours of fasting each day.

5. I take apple cider vinegar each day. It helps your body create a thing called butyrate acid.

6. I also try to eat some fermented foods each week. Saurkraut and taqueria, grass fed yogurt, grass fed kefir, grass fed aged cheeses. Oh and I love Komboucha. You can make this cheap on your own. When I'm busy I buy GT's.

7. I also make, can and use my own bone broth which is super helpful for healing the intestinal tract and for raising HDL.

8. I take aloe vera juice 1 oz a day frequently, not everyday. Aloe vera helps your intestinal lining regerate.
9. I also drink raw milk to get healthy bacteria. I do not drink pasturized milk. I completely understand those that won't drink raw milk but if you don't want to try that I'd give up pasturized milk.

What's left to eat?
Well here's a day for me sometimes.

10:30 coffee with grassfed half and half
11:00 squash casserole made with zucchini, yellow squash, onions, mushroom, and other veggies in the fridge that need to get used up the day I make this (make 8 servings). Plus cottage cheese, greek yogurt, shredded cheese and eggs. pastured sausage. delcicious and about 300 calories for a serving which I find serving.

(1 or 2 of the below)
1:30 1/8th cup of pistachios (85 calories)
1:30 1 oz of millet and flax crackers by sami's bakery. (100 calories 12 grams of fiber)
1:30 1/2 cup of raw milk (80 cal)

5:00 - 6:30
6 oz. boston butt (300) with green beans (40)
or 8 oz steak with steamed broccoli and butter ( 500)
or
giant salad (4-6 cups of veggies) mixed greens, onion, mushroom, radish, red pepper, fennel, cauliflower from teh taqueria mix with just a few raspberries or strawberries (60-100 cal)
1 tbsp of Percino Roman cheese (20 cal)
Salad topped with salmon (cooked in oven with zucchini, onion, mushrooms, grapefruit juice) (300)


So that is like 1000 calories. I can add up to 400 more calories without problem. If I'm not stressed I find most of the above keeps me full and satiated. I often times will add more nuts or veggies like I like radish just plain snacking. Or more milk or Komboucha.

I don't eat gut biome to loose weight but to gain health. April 2020 up through April I could eat just about any amount of calories (meaning low like 1000 calories) and I didn't lose weight. I also had trouble with my blood lipids. Even when I cut out fat and exercised I was still running over 300 for triglycerides.

I didn't know it but I was insulin resistent. Then in April I got nauseated and had troubl eating and started having pain on my left side. I was exhausted and could barely function. I was diagnosed with gallstones but that is usually right side pain. They offered to take out my gallbladder but I wasn't ready for that. I read and read and watched Youtube videos by doctors and lectures for other doctors.

I discovered what I think is a major issue for most people our age which is insulin resistance and destruction of gut biome. I changed my diet some for gallbladder some for gut biome.

I have greatly improved how I feel and function when not in school and not stress eating I lost weight without hunger. Now I"m back in school and stress eating but I still feel tons better, my lipids are awesome and I still have my gallbladder 1.5 years later with less pain no nausea, and much less exhaustion. I'm working til 2 am in the morning. Back April 2020 I couldn't even go the day without a nap.

I hope you have a chance to watch some of the videos my favorite is the second as it explains but is short.
I like Dr. Ekberg period he has a lot of videos. But I never listen to one source so I took anything in his videos I like and double check with other sources. Mostly through research articles. I was shocked that the insulin resistance is well know but doctors never talk about it until you have diabetes. Insulin is a fat storing hormone.

I should clarify. I have been on the gallbladder blood work journey since April 2020. I added gut biome this May when I had a set back and was exhausted again. I did a gallbladder cleanse and then added in the insulin resistance/gut biome eating.