In pursuit of a healthy lifestyle, it's important to understand the impact of the foods we consume on our overall health and well-being. In this article, we explore insights from two renowned doctors, Dr. Will Cole and Dr. Gundry, on the foods to avoid for optimal health. They delve into the role of gut health in overall health, the bidirectional crosstalk between food and mental health, and the importance of addressing both physiological and psychological factors in achieving optimal health. Additionally, they discuss the microbiome gut-brain axis, the connection between gut health and the immune system, mold toxicity and environmental toxins, the polyvagal theory, and the importance of regulating the nervous system. Lastly, they examine the evolution of our understanding of leaky gut and the mind-body connection's impact on health. Let us see the topics in more detail and explore the impact they have on our health.
The Ancestral Knowledge of Gut Health
Dr. Cole shares that his interest in the gut-brain connection predates his professional career. As a teenager in Western Pennsylvania, he read extensively about the latest research on gut health. He notes that while research on the topic has increased significantly, it is not a new concept. Our ancestors understood the power of the gut on our overall health, and phrases like gut instinct and gut feelings have been a part of our culture for centuries.
The Power of the Gut: Ancestral Wisdom and Modern Science
Dr. Gundry adds that Hippocrates, the father of modern medicine, stated that "All disease begins in the gut". Interestingly, Dr. Cole shares that Buddha also recognized the importance of gut health, noting that enlightenment comes from the intestines. This ancient wisdom is now supported by modern science, as research continues to uncover the significant impact of gut health on overall health and wellbeing.
The Bidirectional Crosstalk Between Food and Mental Health
Dr. Cole discusses how emotional stress and depression can cause disorders of the intestinal system, and vice versa. He notes that the bidirectional crosstalk between food and mental health is a crucial aspect of overall health. Dr. Cole sees this play out in his patients' lives, and it is always a question of what came first, the chicken or the egg? However, for most people, it is a combination of both physiological and psychological factors that contribute to their overall health.
The Importance of Dealing with Both Sides of the Coin
Dr. Cole notes that it is essential to deal with both physiological and psychological factors to achieve optimal health. The interplay between the two is what often gives rise to brain health issues like anxiety, brain fog, fatigue, depression, and autoimmune disorders. He and Dr. Gundry spend their lives piecing together patients' puzzles to find the root causes of their health issues. While physiological factors are important, it is often the mental, emotional, and spiritual factors that are contributing to dysregulation of the biochemistry.
The Microbiome Gut-Brain Axis
Dr. Cole emphasizes that the microbiome gut-brain axis is also crucial in overall health. The microbiome's influence on everything from gut health to brain function is becoming increasingly clear. Understanding the microbiome's role in overall health will continue to be a crucial area of research in the coming years.
Gut Health: A Major Player in Immune System Regulation
Cole noted that 75% of the immune system resides in the gut, and inflammation is a product of the immune system. Gut-centric components that cause dysregulation of the immune system include chronic inflammation, intestinal permeability or leaky gut syndrome, and dysbiosis bacterial overgrowth. These factors cause immune markers such as calprotectin and lactoferrin to spike up in the gut. These markers indicate not just digestive problems, but also inflammation that affects a person's mood and energy levels.
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Mold Toxicity and Environmental Toxins
Patients who have different methylation gene variants or HLA gene variants are often more biotoxin-sensitive, according to Cole. If these patients have an unhealthy gut and are exposed to other biotoxins like mold or Lyme disease, it can cause a combination of biotoxins. Environmental toxins are also a significant contributor to the inflammatory response in the body, impacting mood, energy levels, and the immune system.
Polyvagal Theory and Its Connection to Trauma
Polyvagal theory describes how stress and unresolved trauma can be stored in the body. The vagus nerve, the largest cranial nerve in the body, is responsible for a parasympathetic nervous system that balances hormones and maintains circadian rhythm. Both the parasympathetic and sympathetic nervous systems are essential, but most people find themselves in an overactivation of the sympathetic nervous system that creates a fight or flight stress response. The research suggests that people have a weak vagal tone, which leads to a hypoactive parasympathetic nervous system. The polyvagal theory shows how the body's sympathetic nervous system is in a hyperactive state due to trauma, resulting in physical health problems.
Disregulation of the Autonomic Nervous System
According to Cole, autoimmune conditions and mental health issues are connected to nervous system dysregulation. The inflammation spectrum ranges from four to ten years before someone is diagnosed with an issue. Symptoms such as feeling wired and tired, anxiety, exhaustion, constipation, IBS, weight loss resistance, and metabolic issues indicate a dysregulated nervous system. Cole believes that supporting and regulating the nervous system is crucial to healing.
Leaky Gut: From Pseudoscience to Reality
Dr. Cole and Dr. Gundry also discussed how our understanding of leaky gut has evolved over time. They explained how, 20 years ago, leaky gut was dismissed as pseudoscience. However, thanks to the work of Dr. Pizano and others, we now know that leaky gut exists and can be tested for. They emphasized that it is not necessary to remove your colon or teeth to address this issue, but it is important to take care of your colon and oral microbiome.
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Shameflammation: The Mind-Body Connection
Dr. Cole introduced the term "shameflammation," which he defines as the mind-body connection and the impact of mental health, emotions, thoughts, and shame on our physiology. He discussed how shame plays a significant role in many people's health puzzle pieces, particularly when it comes to unresolved trauma. Trauma often leads to a lot of shame, and this can trigger autoimmune, brain, hormonal, and metabolic issues later in life.
Current Stress and Shameflammation
Dr. Cole explained that shame can also play out in a more nebulous way with people who are dealing with chronic stress in their current lives. This type of stress may not be as obvious as unresolved trauma, but it still has a significant impact on our health. People who are dealing with chronic stress often struggle with managing their stress, which can lead to irritability, snapping at their partner and children, and a lack of presence in their daily lives.
Breaking the Cycle
Dr. Cole and Dr. Gundry acknowledge that breaking the cycle of medical gaslighting and addressing complex health issues is challenging. However, they both believe that finding a doctor who takes your complaints seriously and has the ability to investigate them fully is essential. They emphasized that it is essential to address issues like leaky gut, unresolved trauma, and chronic stress, and to understand the mind-body connection when it comes to our health.
Breaking the Cycle of Self-Sabotaging Behavior
Dr. Cole discussed his protocol, which was developed to help patients break the cycle of self-sabotaging behavior that often leads to poor dietary choices. According to Dr. Cole, when people are under stress, they tend to make poor decisions and find it easier to stop on the way home to pick up something unhealthy, rather than going home and finding fresh ingredients to prepare a healthy meal.
To break this cycle, Dr. Cole developed a protocol that focuses on both gut health and emotional resilience. For some people, dealing with emotional issues can be overwhelming, so it is important to meet patients where they are and find an entry point that they are comfortable with. For others, the physical aspect of gut health may be overwhelming, and it may be necessary to focus on emotional resilience first.
The Gut-Brain Connection
The interview also discussed the gut-brain connection, and how the gut microbiome can impact emotional health. According to Dr. Gundry, studies have shown that by changing the gut microbiome in mice or rats, it is possible to measure depression and anxiety levels. This suggests that there is a strong connection between gut health and emotional wellbeing, and that improving gut health can have a positive impact on emotional resilience.
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Finding Consistency and Self-Respect
Dr. Cole emphasized the importance of finding consistency and self-respect in order to break the cycle of self-sabotaging behavior. By staying consistent with small changes, it is possible to create physiological and emotional stability and resilience. When people feel better about themselves, they tend to make better decisions, and are more mindful about their overall health and wellness.
The Multifaceted Nature of Emotional Eating
When asked about the reasons why people tend to reach for junk food or alcohol when they are under stress, Dr. Cole explained that it is a multifaceted issue. For some people, highly palatable foods trigger nostalgic memories, while for others, it provides a quick dopamine hit. However, for most people, emotional eating is a way to distract from underlying emotional issues that need to be addressed.
Focusing on Grounding and Nutrient-Dense Foods
Dr. Cole explains that many people consume a lot of raw foods, which are relatively healthy but can be difficult to digest and work on for those with reactive systems. He recommends that people focus on consuming grounding, easy-to-digest, and nutrient-dense foods instead. This approach helps calm stress hormones and inflammation levels, and it can also help make emotions more grounded.
Using Bone Broth and Other Broths
Dr. Cole suggests using bone broth as a base for soups and stews, as it is a nutrient-dense food that is easy to digest. Other broth options include organic chicken broth, grass-fed beef broth, fish broth, plant-based galangal broth, ginger broth, and seaweed broth. The vegetables used in the soups and stews are also more digestible and less irritating to the gut, making them ideal for people with an irritated system.
Avoiding Raw Vegetables
Dr. Gundry notes that people with a disregulated gut, a leaky gut, or a compromised microbiome can be highly reactive to raw vegetables. He shares his personal experience with kale, where he consumed a kale smoothie made by his wife, resulting in massive intestinal cramps within an hour. Dr. Gundry explains that raw vegetables contain protective plant compounds, such as lectins, that the plant doesn't want you to eat. By consuming homogenized raw vegetables, every plant defensive protein is activated, making it difficult for the gut to digest. Dr. Gundry recommends cooking down vegetables to puree, then gradually reintroducing them to the diet.
Transitioning and Gradually Reintroducing Vegetables
Dr. Cole emphasizes that there is a transition period where people need to start with pureed vegetables to meet their gut where it's at. He advises that it's not ideal to rush the process as the gut needs to be ready to digest the food. Some people may even need to cook their salads and puree them to start with. Dr. Gundry shares that he uses a variation of a carnivore diet temporarily to get plant compounds away from patients. For example, he had a vegan patient with gut issues who had tried everything else, and they eventually tried a carnivore diet based mainly on fish, which provided remarkable results.
Fruits Over Vegetables
Dr. Cole suggests that some people may do better with fruits than higher FODMAP or oxalate vegetables. Fruits like berries can be baked down and simmered into a compost-like mixture without the pie part. This approach makes the fruit more digestible by cooking it down and pre-digesting it in a way.
Soups and stews are grounding, nutrient-dense foods that are easy to digest and make emotions more grounded. They are an excellent option for people with an irritated gut, disregulated gut, leaky gut, or compromised microbiome. To get started, people can use bone broth or other broths as a base and gradually reintroduce pureed vegetables or fruits into their diet. By using grounding soups and stews as a gut reset protocol, people can experience significant health benefits.
In conclusion, the importance of gut health in overall health and well-being cannot be overstated. The concept of the gut-brain connection is not a new concept, as our ancestors understood its power. Modern science has now confirmed the significant impact of gut health on overall health, including the microbiome gut-brain axis, immune system regulation, and nervous system dysregulation. Dr. Will Cole and Dr. Gundry emphasized that emotional stress and depression can cause disorders of the intestinal system, and vice versa, and dealing with both physiological and psychological factors is essential to achieve optimal health. Additionally, leaky gut syndrome and environmental toxins contribute to inflammation, impacting mood, energy levels, and the immune system. It is crucial to take care of our colon and oral microbiome to maintain good gut health. Understanding the connection between the mind and the body is essential in achieving overall health and well-being.