Tag Archive: digestive health

Apr 10 2017

LCKL 072 – Biohacks 101 – Fasting – Other Benefits…

Within this episode you will discover 5 other benefits of fasting, including digestive health, inflammation, energy, skin health and lifespan extension.

SHOWNOTES
  • How Fasting Improves Digestive Health;
  • How Fasting Decreases Inflammation;
  • How Fasting Increases Energy;
  • How Fasting Improves Skin Health; and
  • How Fasting Extends Lifespan.
TRANSCRIPT
Other Benefit #1 - Digestive HealthOther Benefit #2 - Lowered InflammationOther Benefit #3 - Increased EnergyOther Benefit #4 - Better SkinOther Benefit #5 - Promotes Longevity
  • Fasting has been used by many celebrities as a way to detox your body for many years.
  • Fasting gives your digestive system a rest from breaking down and absorbing the food.
  • Fasting has also been shown to help restore the cyclical fluctuations of gut microbes and therefore may have a protective effect against obesity and metabolic syndrome.
  • Our bodies are designed to go for a period of time without food.
  • Fasting allows time for bacteria to reset the environment. Digestive microbes are active in the process of digestion, and therefore by giving gut bacteria time without food, it sets off a mechanism that forces the bacteria to work on their own populations.
  • It is during this period that the health and diversity of the gut bacteria is maintained.
  • Fasting has been shown to be effective in treating IBD according to a research study done on patients doing Ramadam. In this study that was published in the Indian Journal of Gastroenterology in 2008 men with ulcerative colitis had a mean score of colitis activity index of 3.5 before Ramadam and this decreased to 1.7 after fasting.
  • Fasting has been shown to be a powerful therapy for treating inflammation.
  • In a study that was published in the Nature Medicine Journal described how Beta Hydroxybutyrate (BHB) directly inhibits a powerful inflammasome known as NLRP3. This inflammasome has been directly linked to several disorders such as autoimmune disorders, type 2 diabetes, atherosclerosis, alzheimers disease and other inflammatory conditions.
  • Studies have found that inhibiting NLRP3 also reduced inflammation in the body. The three main ways that have been found to lower this inflammasome are fasting, the ketogenic diet and high intensity exercise.
  • There are many reasons why it is suspected that fasting can help with energy levels, however I am going to go over 2 of them.
    • Fasting initiates the production of beta hydroxybutyrate (i.e. Ketones). Ketones are a by product of burning fat and your brain absolutely loves them. These ketones will make you feel energetic and more alert. Once your body starts burning fat while fasting, the body will also start producing ketones and therefore make you feel good.
  • Orexin – This is a very important neuropeptide that does two important things. The first thing it does is keep you awake and then it also increases your appetite if you don’t eat. As long as you don’t eat, these levels of orexin in the brain will spike, keeping you awake and increasing mental energy. When you sleep your brain uses melatonin to help put you to sleep. The orexin system and melatonin system interact. If Orexin levels are high during the day and then you go to sleep the melatonin levels will be really high at night, therefore causing you to sleep deeper than normal. Fasting will expose you to higher orexin levels during the day, increasing energy and therefore exposing you to more melatonin at night. This will cause your sleep to be deeper and the deeper your sleep the less sleep is required.
  • Water fasting can improve skin tone. Since the skin is well hydrated it may heal itself and renew itself faster.
  • Water fasting has also been shown to help speed up scar healing and help with skin conditions like acne.
  • Some findings indicate that short term fasting may inhibit certain skin conditions and detoxify skin impurities.
  • Contact Dermatitis – Fasting has been shown to benefit Contact Dermatitis, which is a type of skin irritation that has resulted from a specific object or substance. They found that in studies with mice, the dermal swelling reduced after a short fasting period of 48 hours.
  • Hives – A study that was published in the Journal of Dermatology found that a fasting period of only 11 days was able to alleviate chronic urticaria. However, the hives returned within 3 days of breaking the fast.
  • Acne and Eczema – Studies have shown these conditions may clear up much more quickly with short term fasting. When the body is able to properly filter and eliminate wastes through the gastrointestinal and urinary tracts, the quality of the skin secretions will increase, therefore helping to prevent and treat acne.
  • There are a number of ways that fasting can promote longevity:
    • Firstly, by reducing the incidence of chronic disease;
    • Secondly, by reducing free radical damage. When more fuel is consumed than what is needed then the cells leak electrons which react with oxygen, therefore producing free radicals. These free radicals damage your cells and your DNA and are linked to an increased potential for illness and disease. Studies demonstrated that fasting in mice with lymphoma reduced the amount of free radicals, increased their longevity and reduced the death rate.
    • Thirdly, because of its autophagy and mitophagy response. This is a critical process that happens when your body begins to eat itself in an orderly pattern to remove damaged parts from your body. This process allows you to clean house and keep your body healthy.
ADDITIONAL DETAILS
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Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.

 

Nov 28 2016

LCKL 022 – 19 Benefits of Homemade Bone Broth and How You Can Make Your Own Today…

Bone Broth has got to be one of the best, most nutritious foods you can consume. Whether you are looking at building muscle, detoxifying the body, reducing joint pain or simply wanting to just feel good, then implementing bone broth into your eating plan could be your next best bet.

SHOWNOTES
  • What Bone Broth Is;
  • 7 Beneficial Nutrients in Bone Broth;
  • How Homemade Bone Broth can boost Immunity and alleviate the common cold/bronchitis;
  • How Homemade Bone Broth can strengthen bones and teeth;
  • How Homemade Bone Broth can help you lose weight;
  • How Homemade Bone Broth can help you build muscle;
  • How Homemade Bone Broth can help heal Leaky Gut Syndrome;
  • How Homemade Bone Broth can be nutritious for cancer patients;
  • How Homemade Bone Broth can provide arthritis and joint pain relief;
  • How Homemade Bone Broth can help protect your cells;
  • How Homemade Bone Broth can alleviate diabetes and lower blood sugar; and
  • Much Much More…
TRANSCRIPT
What is Bone Broth?Beneficial Nutrients in Bone BrothBenefit #1 - Boosts ImmunityBenefit #2 - Alleviates Common Cold/BronchitisBenefit #3 - Fights InflammationBenefit #4 - Strengthens Bones and TeethBenefit #5 - Promotes Weight LossBenefit #6 - Improves HydrationBenefit #7 - Builds MuscleBenefit #8 - Improves Your MoodBenefit #9 - Anti-AgeingBenefit #10 - Leaky Gut SyndromeBenefit #11 - CancerBenefit #12 - Arthritis and Joint PainBenefit #13 - Protects The CellsBenefit #14 - Alleviates Diabetes and Insulin ResistanceBenefit #15 - Regulates BleedingBenefit #16 - Provides good quality fatsBenefit #17 - Helps the HormonesBenefit #18 and #19 - OtherBone Broth RecipeResearch
  • Bone broth is a stock that is made by slowly simmering animal bones in water over a period of time (usually 4-72 hours).
  • This results in a liquid broth that has amazing nutritional value.
  • Collagen – A protein that is found in connective tissue, cartilage, bone marrow, tendons and ligaments. It is what maintains skin elasticity and firmness as well as promote smooth and supple skin.
  • Protein – This is the building block for muscles and is a vital nutrient for healthy, strong hair.
  • Magnesium
  • Calcium
  • Glycine – Amino acid that helps your liver detox. This will help rejuvenate your body’s cells, including skin cells, therefore promoting anti-ageing. These supplements have also been found to promote a more restful sleep, therefore helping the body relax.
  • Proline – Necessary for the body to break down protein. Promotes good heart health, improves the skins elasticity, delays wrinkles and fine lines and much more…

Glycosaminoglycans – These include glucosamine, chondroitin and hyaluronic acid which keeps your bones strong and joints flexible as well as healthy and pain free. They also help to repair gut issues and boost skin health.

  • Amino Acids in Bone Broth (Arginine, Glutamine and Cysteine) boost immunity in both humans and animals.
  • A study in 2000 studied chicken soup and they found it alleviates symptoms of the common cold as it clears mucus, opens respiratory pathways and provides digestible nutrition.
  • Chicken Soup also naturally contains the amino acid cysteine, which resembles the bronchitis drug acetylcysteine.
  • Cysteine, Histidine and Glycine from Bone Broth reduce inflammation.
  • L-Glutamine reduces gut inflammation.
  • Bone broth contains all of the nutrients required to form healthy bones and teeth.
  • These nutrients include Calcium, Magnesium, Phosphorus, Vitamin D, Potassium, Zinc, Manganese, Copper, Boron, Iron, Vitamin A, Vitamin K, Vitamin C and B Vitamins.
  • Studies have shown that obese people have more firmicutes and less bacteriodetes in the digestive tract. Studies have shown that the higher the amount of firmicutes leads to a higher number of calories extracted from the food.
  • Bone Broth is a good source of L-Glutamine which is necessary for the body and gut health.
  • It also lowers the amount of calories consumed during the meal itself if you consume it prior to the meal.
  • Bone broth has been found to rehydrate better than water alone as it contains a great deal of electrolytes.
  • The various amino acids in bone broth can help to stimulate muscle synthesis.
  • Bone broth contains gelatin which improves your microbiome. A healthy microbiome leads to a healthy, happy person.
  • Delays wrinkles;
  • Promotes hair growth – gives you a healthier head of hair with lustrous locks and a moisturizing scalp, plus it promotes hair growth.
  • Promotes healthy nails and cuticles – promotes nail growth and stronger nails. If you have weak, brittle and soft nails just consume bone broth.
  • Eliminate Cellulite – Bone broth will help you get rid of cellulite and attain smooth and flawless skin. Cellulite is brought about by lack of connective tissue and a build up of toxins.
  • Heals skin inflammation – Eczema, Psoriasis, Acne, Rosacea and others can all be reduced and treated by drinking bone broth. The amino acids in the bone broth are anti-inflammatory and will speed up healing.
  • Prevents stretch marks – Eating collagen rich foods like bone broth boost collagen production and prevent and fade away stretch marks.
  • Heals blemishes and scars – Collagen is necessary for healing these scars.
  • Listen to the episode on Friday regarding Leaky Gut syndrome and you will see consuming bone broth as one of the strategies.
  • The gelatin in bone broth helps to seal up holes in the intestines and is great for those with and without leaky gut syndrome.
  • Bone broth is incredibly nutritious for cancer patients due to a number of reasons:
    • It boosts the immune system therefore helping to fight the cancer;
    • It is potently anti-inflammatory;
    • It helps to heal the gut therefore helping with cancer patients digestion;
    • It provides maximum nutrition in an easy to swallow form that is easily digested and soothing to the digestive system;
    • It can be adjusted to taste and have additional anti-cancer herbs and spices added to be palatable to those going through chemotherapy.
  • Collagen has been shown in numerous studies (discussed at the end of this podcast) to help relieve pain from osteo and rheumatoid arthritis.
  • Gelatin is rich in an amino acid called Glycine, which is needed in DNA production and therefore is necessary to form new cells in the body.
  • The Glycine in the bone broth helps to regulate blood sugar levels as it controls the process of gluconeogenesis.
  • Gelatin in bone broth is especially beneficial in helping to treat anemia as it helps to regenerate red blood cells.
  • Also, cooking down the marrow allows you to get everything you need to build those new red and white blood cells.
  • Assuming you don’t get rid of the fat once it has cooled in the fridge by scooping it off the top and you are using good quality grass fed bones, you will be consuming good quality fats when eating or drinking the warmed up broth.
  • Osteocalcin which is a protein produced by the bone cells has been shown to act as a hormone and regulate different functions all over the body, such as:
  • Help the pancreas produce insulin (great for insulin resistance);
  • Improving memory and mood;
  • Signalling the testes to produce more testosterone.
  • Gelatin in the broth has also been shown to help the body deal with excess estrogen.
  • Helps to normalise stomach acid, therefore being useful for colitis, celiac disease, ulcers and inflammatory gut conditions; and
  • Can improve sleep.

The recipe I am going to give you today is how to make bone broth in your slow cooker. Within my upcoming course on healing leaky gut I will also give you videos on both making it in the slow cooker and on your stove.

There are many recipes out there on how to make bone broth and it will all depend on your tastes and what you have on hand. With bone broth you can add any celery leaves, left over skins or anything else you have on hand that may add nutrition to your broth. However, here is a basic recipe…

Ingredients

2 carrots, chopped

2 stalks of celery, chopped

1 medium onion, chopped

1.5kg grass fed beef bones (especially the knuckles and bone marrow)

2-3 bay leaves

1 tsp celtic sea salt (only good quality salt)

2 tbsp apple cider vinegar (to help draw out the nutrients from the bones)

Water to cover the bones (make sure it is filtered)

Method

  1. Roast the bones in the oven at about 200 degrees C for 10-15 minutes until they are nicely browned.
  2. Place the vegetables on the bottom of the slow cooker.
  3. Add the bones to the slow cooker.
  4. Add the water until it just covers the bones.
  5. Add the apple cider vinegar, salt, bay leaves and any other herbs or spices you would like to add.
  6. Cook in your slow cooker on high for 1-2 hours and then bring it down to low.
  7. Cook it for anywhere from 8 hours all the way to 72 hours. I like to keep mine on for anywhere from 48 to 72 hours as it allows more nutrients to be extracted from the bones. However, if you are needing something quicker, then 8 hours will still provide benefits.
  8. The bones can be reused in the next batch of broth if they haven’t fallen apart.
  9. Strain out all the vegetables and bones using a strainer or some mesh and put the liquid into a glass jar or bowl.
  10. Once the liquid has cooled a little, put in the fridge for a few hours.
  11. You will now find that the fat will be on the top layer and hopefully the jiggly gelatin broth will be underneath. This is the really healthy part of the broth.
  12. Some people scoop off the fat but I like to leave it there. By doing so it protects the broth from spoiling in the fridge and you can mix it in when you are heating it up as it just melts and it is incredibly good for you.
  13. Eat and Enjoy.
  14. Bone broth will keep in the fridge for 3-4 days and in the freezer for up to a year.
  15. Sometimes it is a good idea to put some in ice cube trays so that you can take one ice cube out to add to recipes (for added nutrition).

Research

Bello AE et al, “Collagen Hydrosylate for the treatment of osteoarthritis and other joint disorders: a review of the literature”, Current Medical Research Opinion, 2006.

  • Although this study was a review they did a lot of research to determine if collagen supplements is beneficial in treating osteoarthritis cases.
  • What they found was that according to published research, orally administered collagen hydrosylate has been shown to be absorbed intestinally and to accumulate in the cartilage.
  • This gives us hope in using bone broth for the treatment of osteoarthritis and other joint conditions.
ADDITIONAL DETAILS
DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.