Help Your Body Heal Ep. 3 - Microbiome | Farts Are Your 100 Trillion Person Party Having A Good Time

What a beautiful day to be alive and get to share this knowledge with you this knowledge would not have been possible without your help I have been thinking about how to help the body heal very intensely for 9 years every day I've been thinking about this for these nine years and the information I shared in episode one and episode two and episode two part Two that took a long time to try to figure out but I always had this feeling that I didn't quite have the full picture even after making the last video and it

wasn't until I was reading everybody's comments and thoughts and hearing your questions that I realized that oh I think I might I might have the full picture I think I might have it so two nights Ago I laid on the couch this one right here and I just laid there quietly with my eyes closed and really thought really hard about what what is the big picture and things finally clicked all the puzzle pieces came together uh this was not last night but the night before and that would not have been possible without making those videos

and then reading everyone's comments so having everyone input their thoughts uh And opinions and experiences and questions and so this this episode which is episode three would not have been possible without everyone collaborating together so I want to say thank you very much because I think this is really really important for myself my family my friends which includes all of you and everyone who is listening to this video uh this episode is episode three of help Your body heal it is titled microbiome or farts are the 100 trillion person party having a great time so

you may Wonder 100 trillion people well there are 8 billion humans on the planet not 100 trillion and you're right inside you and inside me and every other human being on this planet there are 100 trillion microbes that call your gut their home that includes mostly Bacteria but also some viruses some fungi like yeast and other exotic micro micro uh organisms like protozoans which I still not sure what exactly those are there is a huge party happening all the time inside you and inside me inside our intestines that party is going on 247 even when

you're sleeping it's still going on and you are the host what this is is a symbiotic relationship so you may Wonder gosh 100 trillion bacteria inside me that that doesn't sound good uh What don't we have antibiotics to clean ourselves out well it turns out that humans have been living with bacteria inside them since the beginning of the time we existed there's only been a very very few humans that have existed without this 100 trillion person party inside them and they didn't survive very Long that was U there was a boy who was born with

um without I forget exactly the details but he he was called the Bubble Boy because he couldn't he couldn't fight off any infections and so he never was colonized with any bacteria and he died in his teens but for the rest of us we all have that microbiome inside us a lot of it has been given to us by our mother at the time of birth when you leave uh your Your the birth canal uh you get a healthy dose of bacteria from your mother's vagina and sometimes her poop too and that goes inside and

that gives you what you need to digest her breast milk and then later on in life digest all sorts of other Foods whether it's plant fiber uh some proteins various other various other things but not only does it help us digest Food it helps us heal so a symbiotic relationship is one where two friends live together and each friend has a different set of skills and abilities and they use their different SC skills and abilities to help each other and that is the relationship we have with our microbiome so our microbiome they help us digest

different foods and then when they Digest those foods that we can't digest on our own they make special chemicals that our body needs but we can't make them on our own because we rely on them and those chemicals help our immune system function properly so our immune system is the part of our body that goes around and checks on how things are doing and if if there's a problem it fixes it and that's called healing examples of that Are if there is a bad bacteria or virus that invaded into our body and is Wrecking havoc

and causing injury the immune system will be alerted to this and will go and kick out that bacteria or virus and then repair all the damage that it made so that whatever damaged tissues whether it's your lungs or uh skin uh or tissues underneath the skin um they can return back to Normal the other thing that immune system does is it repairs wear and tear or injury so if you've been using your body body hard and getting scrapes or cuts on your skin or your joints have been having some wear and tear like in your

back or your neck because you lifted something the wrong way or or you've just been working out intensely then your body will go in and it'll sense H is this joint working quite right or is this skin is this skin Normal and if it's not it'll fix it right up and if it's working really well it'll fix it up quickly but sometimes our immune system gets confused and sometimes it attacks normal things that were working just fine and it's it tries to fix it cuz it's confused and in the process of trying to fix it

it it actually can hurt normal things and cause inflammation and that that whole process is called autoimmune Disease so our immune system it really is very powerful it can help us heal but it needs our friends help to function properly the special chemicals that the bacteria release when they eat the the plant fiber and and other Foods they help the immune system be balanced and strong and without the microbiome you run into all sorts of weird problems like you can't heal very well or you start getting inflammation Or autoimmune problems now there is a whole

bunch that scientists have learned about how the microbiome interacts with with us how our friends interact with us and there's a great book called 10% Human by Elena Colin I spelled her name wrong in the last video uh the correct spelling is c o l l e n it's a great book that talks about the microbiome and all the Curious and fascinating aspects uh that people have Learned about uh our own human microbiome and the the microbiome that lives in other creatures too uh because it's not just us that has the microbiome but pretty much

every animal even insects have them so if you're curious about the microbiome beyond what I talk about in this talk highly recommend checking out that book and it even goes into how things like autism are related to the microbiome and I'm not an expert on that Relationship so I won't talk about that here in this talk but we're going to focus on really how the microbiome helps our body heal and how we can take care of our microbiome so in this talk uh we've already talked about what the microbiome is uh but we're going to

talk about how when they're happy we're happy how to how to help them be happy and what makes them unhappy cuz when they're unhappy we're unhappy Too so this is a really oh and and uh in in part of that I get to talk about really talk about what clicked two nights ago and that has to do with the Sodium flow through our body um and we'll get there we'll get there shortly so to start this microbiome is 100 trillion people it's a big party the party is inside of us and we are their host

so we we have to we have to help the the party And make sure that uh everyone's having a good time for the reasons that I talked about because they help us so if you think about how do you have a good party if you're having a bunch of people over to your house what would make a good party well a good starter is to have food because if people come over and they eat some yummy food and their bellies are full and they're Satisfied then they can just focus on talking with each other laughing

joking around dancing having fun everyone can have a good time so the food that the microbiome eats is plant fiber it also eats protein but the the different types of protein where it comes from like whe whether it comes from a plant or an animal uh makes a Difference so what people found is that the food that gives the microbiome the greatest diversity and population so having more people at the party and the right balance of of people and we'll talk a little bit more about that but the food the food that does that is

plant fiber and plant fiber is found in all Whole Food plants that means not processed um most Americans in Fact 95% of Americans don't get enough fiber in their diet every day and because of that their microbiome is starving and unhappy and hangry and our immune systems don't function well when our microbiome is not functioning well there are recommendations for how many grams of fiber to eat every day but I can't visualize how much one gram of fiber is that that is a very mysterious thing to Me so an easier rule of thumb that I've

come across is try to have five servings of vegetables and or some fruit every day and add on some whole grains and uh legumes which are beans peas or lentils so if you do that you are going to get plenty of plant fiber to your microbiome so let's talk about example of those foods for vegetables it could be leafy green vegetables uh it could be like broccoli Cauliflower carrots zucchini eggplant potatoes there's a whole bunch of different vegetables uh for fruits well Tomatoes may be a fruit or vegetable but I think this considered a fruit

now uh and there's all the other fruits bananas berries oranges kiwis grapes now you want to get the whole food Version okay because if you drink orange juice you're not going to get a bunch of the fiber that the orange had with all the pulp uh and different aspects of the orange slice that are removed when you juice it um and this goes to the whole grains too so whole grains includes things like brown rice if you remove the outer shell of fiber from brown rice you get white rice but white rice is just sugar

it doesn't have hardly any fiber in it so You want to stick with the whole food version which is brown rice the other uh whole food grains are like oats for oatmeal and um uh whole wheat now some people have trouble with gluten that's found in whole wheat so you know if if you do have trouble with that I'd stick with the other uh grains but if you don't have trouble with that and that's a great source of fiber there are other more exotic grains Like quinoa which is a a seed grown from a plant

in the Andes in South America but that one is great cuz it has uh the full complement of amino acids proteins um and there there are other grains uh that are less common and then for legumes there are beans chickpeas peas and actually peanuts are included in the legum family but they have a lot more fat uh than the others so you want to be careful eating Too many um um too many peanuts or peanut butter but black beans chickpeas lentils uh peas those are excellent source of not only fiber but a lot of protein

as well so those are kind of the four groups of plants Whole Food plant-based foods that I think about and when when I think about my day I I try to remember H did I get five servings of vegetables Andor fruit that's Combined and on top of that did I eat some whole whole grains and uh legumes and if I've done all of those things which is the five servings of veggies and fruit and then some extra whole grains and legumes then I know that I've given my microbiome uh enough food and the way that

you can know that is your tummy's happy you don't have any pain in your tummy you feel good up here too because You can feel what your microbiome feels it tells you and you fart because there's a lot of fiber that goes down and our bodies don't absorb the fiber because we can't digest it well it goes down to the large intestine where the microbiome is and they Chomp on that plant fiber and some of them release gas bubbles and that those gas bubbles Escape our butt as a fart so when you fart that's actually

a really good sign That there's a good party going on in your belly the other way to know if things are going well is if you poo a lot and the poo is healthy so not diarrhea and it's not constipated but it's regular relatively soft but formed poop and you do it every day sometimes even more than once a day that is very very very healthy it's a great sign because poo is 75% bacteria it's actually the Microbiome so if you wonder what's the microbiome look like just look in the look look at your poo

next time that's the microbiome and there's a whole bunch living inside you so those are ways to know if the microbiome if they are having a good time in your belly oh and um if they're happy your immune system is functioning well so things heal quickly like if you get a little cut on your skin it heals within a couple days Uh it doesn't create a sore that lasts for like months that that means that your immune system is not healing well but if you get a cut cut or a bug bite and it goes

away you know within a week completely then that means you're good now there's a whole bunch of science uh that um where they actually look at who are the party goers who are the bacterial members inside our uh micro bio and I won't go too much into the Names of different bacteria because I think that's just a little too much detail uh but it's important to um know that the types of foods we eat determine what what kind of composition our microbiome has and the way to think about that is in a party you want

a good mix of personalities um you want you know some Jokers and funny people and extroverted people uh you it's nice to have some thoughtful and kind and and uh uh loving People uh it's also nice to have some really introspective maybe Wallflower type of people but you can I mean sometimes they have very very very interesting stories if um if you you know talk one-on-one with them uh what you don't want want is is um you don't want a bad mix of personalities like if you can imagine a party where there's a lot of

Rowdy people and they're breaking things and and yelling and and uh and disrupting The peace now that's that's not so good of a party so the types of foods that we eat and the the the sources of our protein actually determine the composition like who's at the party and uh yeah what people have found is that when you have lots of plant fiber you get a very diverse group of partygoers and just the right mix for our body to function properly if we don't get enough fiber and we're eating too much sugar or Animal protein

then you end end up getting a mix of microbiome that doesn't help our body as well and we start getting inflammation and healing problems so yeah be sure to get that fiber that plant fiber and you don't have to be vegan or vegetarian uh as long as you get enough fiber every day so let's talk about what hurts the microbiome so there is a literal party killer A vibe killer well it's actually Literally a party killer and those are antibiotics now antibiotics have been uh used um on mass since World War II and they have

saved countless lives a lot of people watching this video right now would not be alive we're not for antibiotics because before that people would die of little tiny things like even getting pricked by a rosethorn a rosethorn prick could have Caused an infection that would end someone's life so having antibiotics has allowed a lot of people to survive but the way it works is like throwing a hand grenade in a crowded room it can take out the bad bacteria that is causing AR Ruckus but it also wounds and kills a lot of innocent partygoers that

were helping us and sometimes the Microbiome can recover but sometimes it can't sometimes after a long course of antibiotics the mix of partygoers gets messed up and there's less diversity meaning that some of the good bacteria were killed and then they don't come back and that causes all sorts of weird problems um that uh Alena Colin talks about in her book 10% human so with antibiotics you know if you are about to die from a Life-threatening illness infection by all means take the antibiotic but if it is questionable whether you actually need it or not

and there's a POS good possibility that you will recover from the infection on your own definitely talk with your doctor about the risks and benefits of taking the antibiotic and whether it might be okay to wait a day or two and see if you get better on your own so that's a really important talk to have with your Physician if you're in that kind of situation where antibiotics may or may not be needed because there are some serious downsides to taking them so we talked about getting your M the party enough food avoiding throwing hand

grenades in them in the party and the other part is salt and preservatives okay so well they'll talk about preserva first excuse me preservatives um they are in a lot of processed foods so if You see a food and it's able to sit on the Shelf of a warehouse or grocery store for months and it doesn't go bad that is a bad sign I mean it's one thing if it is canned but even then I would try to stick with fresh f food so if if you get a food and you set it on your

kitchen counter and you don't eat it and it goes bad within 3 days that's a really good sign that means that microbes in your kitchen or your Refrigerator found that food exceptionally nutritious and they they are eating that and that means that if you ate that food before it went bad and you gave it to your microbiome they would find it exceptional nutritious too but if you can have something sit on your kitchen counter and it doesn't go bad for weeks that means that there's something in there that is killing off bacteria or fungi in

your kitchen and they can't eat that and if you put that In your belly it will harm the microbiome as well so when you go to the grocery store it's really best to just buy Foods that are Fresh Foods so in the produce section or uh dried Goods like rice or beans that's that's a good way to start and and make sure that your your microbiome gets healthy foods now um salt the salt balance is really important now you know people use Salt to preserve things because too high of a salt concentration will kill off

bacteria so humans have been salting food for a long time and in the last two videos so episode two and episode two part two I was talking a lot about salt intake and excretion through sweat and urine and thank you to you viewers and your comments and questions um I really think that I finally put together the Big picture of salt balance so in in um episode two in episode two part two I was talking about how in today's modern society most of us don't sweat enough some of of us live in cool climates and

don't exercise or use a sauna or a hot tub Others May Live in a hot climate but spend all day indoors in air conditioning and it's really a balance of what goes Out and what comes in so a lot of us are eating too salty with too much sodium that may come from processed foods it may come from cheese or or other animal products that have a lot of salt concentrated in them it may come from uh just adding salt to the food to make it taste good and so in those episodes I was talking

about trying to eat less salty and sweat more uh to restore that balance or Flow but really that wasn't the full picture because because there was a lot of viewers that live in different situations and they share their situations and it really open my mind to the big picture so there were I'll tell you a couple of them one was an ultramarathon Runner she commented that she put she had a special device to check how much sodium she was losing when she does her her runs and ultramarathon Runners they they can run Hundreds of miles

and that means they're sweating a lot for hours sometimes they even run in extreme heat like Death Valley there is a run I think is called bad water uh I don't know how many miles it is uh but it's like 50 or 100 or something like that and it's in the heat in the desert so you're you're sweating a lot which is pretty crazy to me that humans can do that but this ultramarathon Runner lady she said that she loses 500 mg of sodium per per hour In her race which means that in order for

her to survive she has to eat or drink 500 mgram of sodium every hour to replace what she's losing in her sweat so if she's running all day let's just say she ran 10 hours which Ultram marathons can can go through the day and through the night until the next day it's pretty crazy but let's just say she was running for 10 hours and she was Losing 500 mg of sodium in those 10 hours and that's 5,000 milligrams of sodium she has to replace which is way over the American Heart Heart Association recommended maximum for

each day which is 2300 milligrams of sodium uh and for reference one slice of pizza is about 500 migs of sodium so this ultramarathon Runner you know she is at the peak human Fitness I mean if you took most people off the street they wouldn't be able to accomplish what She can do yet she has to have way more sodium than what is the recommended maximum and that that was one story that helped me see the big picture and then the other story was a farmer a farmer I don't know if it was if they

were a man or a woman but the the farmer uh asked well how much sodium do I do I need if if I'm working outside EV every day in the Heat and sweating a lot and his situation or her situation is very similar to the Ultramarathon uh runner even though they're not running they're outside in the heat in the sun sweating all all day long and they also would need more than the the recommended maximum to replace the sodium that's lost so in hearing those stories and listening to your questions and and actually my dad

was you my dad's an internal medicine doctor and he was sending me some uh uh uh clinical Research studies where they looked at the effect of low salt on various conditions and I realized that what I had discussed in the first two parts of the salt the episode two and episode two part two were kind of like a very narrow look on this this this whole picture it was really focusing on people that don't sweat much live in a cold climate or they live in air conditioning and they eat too salty but Really there's way

more living situations than that there's the farmer there's the uh ultramarathon runner there's people that live in a hot climate without air conditioning uh there's people that use saunas a lot every day or hot tubs um and and so I thought about this and it's really a flow of salt sodium through the body and and to visualize this I think looking at nature uh will help will helps me understand this and I Think it may help you so we're we're taking a little extra time on this part of of how to take care of the

microbiome because I don't think that uh that many people think about this I don't think that doctors and scientists really think too much about this at least I didn't understand this until two nights ago and I've been spending a lot of time years nine years trying to think about this um I mean maybe people know this already But I I I don't think so so we're going to um we're going to look at nature and see what nature can tell us about the flow and I'm going to put my headphones on for this so I

can here as well all right so the nice thing about being out in nature is that you see a lot of neat things and in nature there's a lot of patterns um if you even just look at the Leaves of a of a fern you realize that a pattern repeats in the shape of its leaves and then into the larger shape of the plant now these triangles and diamond shapes they they they repeat it's like a fractal a fractal is a is a diagram that uh if you look at this geometry and you zoom out

you realize that that geometry repeats or if you zoom way in it repeats on a smaller level so in looking at nature you see Really really wondrous things like this beautiful pool of aquamarine water that's clear it is healthy water you can drink from this water there's fishies that live in this pool and they jump out of the water occasionally and and eat uh flying insects that are hovering above the water there's a bird called the American Dipper that likes to feed in waters just Downstream of here because this is well oxygenated with the bubbles

and they They swim down into the water and eat little bugs so you know this when you look at nature you not only see what's in front of you but it helps you understand things that are in your mind because patterns repeat so the way I the way I realized the whole picture the way I realize the whole picture about sodium flow is with your all help Um and looking at this water and the other water flows so sorry this is a sorry I've been rambling a little bit so I will try to get to

the point the point is it's not about a number of milligrams of sodium going in it's not about a number of milligrams of sodium going out in your sweat and urine it's really about the balance of what's going in and what's going out so if you if you imagine this is the human Body this pool is a human body there is water going in and water going out there is no stagnation there is no buildup there's a healthy flow of water in and out and it is matched and because of that this water is clean

it is drinkable now if you think of sodium what we eat going in is like what's coming into this pool and what we sweat and pee out is like what's going out now when you have a healthy flow of Sodium through your body it's like this water so here I stick a camera in into to this water and you can see how clear and clean and uh there pretty bubbles and uh there's fishies you can't see the fishies from this view because they're a little Downstream but this is healthy water this is a healthy this

is a healthy human body with a good balance and flow of sodium Now the opposite is when you get stagnation you get buildup but not enough outflow and that is like the condition I was talking about in the episode two and episode part or two part two which is a modern human working at a desk all day not ex not exercising and not sweating but eating very salty okay that would be like this water so this water actually let me go back this water is located on a crack so if you look my mouse cursor

Is above my head on the Rock I'm it's moving in a circle there's some cracks right here and then just outside the camera view where rainwater accumulated and some of the leaves from this tree dropped down into the water and that was stagnant because it was just it was rain water that accumulated there and it got stuck in a crack of rock and it it couldn't rejoin the rest of this pool so let me show you what stagnant water looks like because This is a metaphor for a modern body of somebody who doesn't sweat but

eats really salty and that sodium is is building up in their body these little squiggly guys are mosquito babies you they're they're really icky even in the way they swim it's just kind of makes you makes you not want to be there you cannot drink this water this water will make you sick for sure uh and this is is the metaphor for an unhealthy body with a bad sodium flow Actually sodium is really not flowing through the body it's just building up and we know that a a high high salt diet in animals uh hurts

their microbiome similarly to like taking antibiotics it decreases the diversity of the microbiome uh and the loss of the of some of the good bacteria makes the immune system not function right and those animals have inflammation uh and Uh uh other metabolic problems so yeah this is this is your body if you don't sweat and use the salt and if you're just eating really really salty all the time you this is not a happy body it's not a happy microbiome it's not a happy body there are mosquito babies in the water yuck but this this

is an example of a healthy body and this this is what I really think about when I think about a Healthy flow in and out of the human body there is water tons of water going in tons of water going out and is peaceful there's a good balance of what's going in and what's going out um in in this in this video uh you this place is very healthy there's there's butter butterflies there's a little snake that swims across here and we may see it as I'm talking I'll point it out if if we do

it'll be In the bottom of the screen in the middle uh there's butterflies there's birds um you could drink from this water is it's clear there's the snake if you if you missed it I'll go I'll go back there it is I didn't know snakes could swim like that uh but yeah this is what I think about for a Healthy healthy human body with a good flow of sodium yeah they may be getting the recommended maximum from the American Heart Association of around 2,300 milligrams per day but they're exercising uh you know four or five

times a week doing some cardio some resistance exercise and getting their sweat on or if if they if um you know they aren't able to exercise for some reason and they just sit in a sauna or hot tub and sweat it out they're able to Maintain that flow of sodium through their body and their microbiome doesn't get hurt from the the higher salt because they're using it and because their microbiome is happy they're happy so yeah this is this is what I think we all should strive for is this to be like this River and

this is the river that I have on the homepage of my channel for that reason I really think this is there's something Very special about this River and I think we should all I I want I want to be like this River now looking at water and thinking about water helped me think about the other situations that people live in and this one this area is actually just Upstream of that beautiful River I just showed you this is a curved waterfall but what I found really Fascinating about this waterfall is how much water is going

through this it's the same amount water that's going through the the river but at a much faster Pace that water is just bounding down but what's going in is going out there is no accumulation of a body of water it is Flowing uh down over these rocks and this situation is like that ultramarathon Runner or that farmer they have a ton of sweat that's leaving Their body every hour and so in order to stay alive they actually have to eat more salty this is kind of like the more the other end of the extreme someone

who's sweating a lot every day they actually have to eat salty to replace their sweat the salt lost in their sweat and stay alive and they can eat a higher amount of salt without getting their microbiome sick because they soak it up right away and then they use it so there's no Stagnation in their body they have a good flow a really fast flow faster than most people but it's the flow that matters not the number of milligrams in or milligrams out and that that's the key point that you all help me realize two two

nights ago there's a couple other uh water scenes that I think illustrate some other examples of how people can live and be healthy with a good flow this this Is kind of the other end from that waterfall there's just a little bit of water flowing into this Brook and flowing out but what's going in matches what's going out and it's healthy there's no mosquito babies here you could drink from this water it's very healthy water this to me is an example of somebody living in a cold climate who doesn't exercise that Much so they don't

have um as much sodium going out cuz they're sweating just a little bit and because of that they're they to maintain a good flow they eat uh a low amount of so sodium so more closer to that ideal that American Heart Association recommended which is maximum 1500 milligrams or less cuz uh we talked about in the other episodes that some uh hunter gatherer tribes they get around 700 milligram of Sodium and a lot of potassium um because they're eating a ton of vegetables and fruit every day so this this is this is like somebody who

yeah doesn't sweat much but doesn't eat too salty and their microbiome can be happy and diverse and that party that party can be a really good one and their body heals well so each person each person is in a slightly different situation and they have different needs but everyone needs The one thing that they have in common is they need a good flow now there there's a two other situations that the water the water showed me and so I want to show you that as well one is this situation in this situation the stream in

the mountain which is between in that Valley has dried up because all the snow has melted so there's no more water coming in and this mountain stream is dry This is like when someone goes through a really long fast or famine and they starve so we need salt salt is good salt is good for our body we we we need it to survive if we don't get it we end up losing weight and get dehydrated so I don't think I have anything else to say about that other than you know food is good sodium is

good but at a right Flow and there's one more situation that the water helped me figure out see if I can find it in the video ah here here it is all right uh this was actually very important all right so this is a lake in the mountain this is a huge body of water it's very deep this is this is Lake Chalan in Washington it's actually the second deepest lake in the United States because it was carved by glaciers into a Really really really deep glacial Valley and that filled with water now that the

Glaciers are gone so actually the name shalan is Native American for um I think deep deep water I think is the yeah I think that was what San is uh shilan comes from celon and celon means I think it was deep water so this is a ton of water that has accumulated but it still has a really good flow in and out from rivers and Because of that this water is clear you can drink from this water when I stand at the lake shore I can see right through the clear water to the beautiful Stones

underneath and there's a lot of life forms that depend on this clean healthy water why this one is important is because I had always equated having more weight on the body as being unhealthy but that's not true I mean sometimes it's true sometimes being overweight uh Like being obese and having diabetes and high high blood pressure and high cholesterol you know that that is not a healthy body but there's many times in nature we going to go back there's many times in nature where animals where animals get fat on purpose because they know that they

may not have to eat or they may not be able to eat for an extended period of Time that's like the marmots uh who get really fat before winter time because they have to crawl into their burrow and sleep for months until the snow goes away and they can't eat anything during that time so they rely on their body fat and they're not giving themselves diabetes and high blood pressure you they this is what they do every year and in Atlanta Collins book she tells a story about I think it was Warblers um a type

of bird that right before they have to make a very long journey across the ocean I think it's the ocean uh they make themselves fat by eating some berries and despite gaining a ton of weight they're able to swim I me not swim they're able to fly non-stop without eating for weeks and so these these birds are are Healthy they don't have joint dysfunction they're not disabled by pain in their body they are getting more fat and and sodium built up in their body as a store for uh to draw off of when um when

the inflow of food uh it it is turned off for a while so that that was an important thing to me that you know having having a little extra fat on your body is not Necessarily an unhealthy thing I mean it can be a result of unhealthy condition I because there's different kinds of fat U that you can have you can have unhealthy fats like visceral fat or fat that's in between the muscle fibers where it shouldn't be uh but uh having fat in general is not necessarily an unhealthy thing because you can use that

during times of famine should there ever be one but in modern Modern uh uh Society we're blessed that we don't we don't really have famine anymore uh thank goodness but I I'll talk more about weight in another episode so I think that uh really going back to this healthy River uh this is what I strive for I think this this is a good way to think about it and uh oh the other stories are the stories of my ancestors so Koreans eat really salty they they have Um yeah they they eat something called gimchi which

is a fermented cabbage that uh is a winter Harvest and what they do is they put a bunch of salt with the the gimchi the cabbage and some chili peppers and then they well traditionally they would bury it underground um and let it ferment and that way that cabbage even though it's a winter Harvest it's available all year round and my grandpa he would just he Told me when he was growing up pretty much all he would eat is brown rice and gimchi and then occasionally like rarely a couple times a year they would eat

some meat uh or or fish uh but it was almost all uh brown rice kimchi and and beans and you know he's still alive he's in his 90s now and his brain still works very well uh so there's something to there's Something to eating that way uh but the reason why I bring that up is that Koreans eat really salty and I was thinking about that some more and before air conditioning the summers in Korea are really hot well the winters are really cold too uh but the summers are very very very very very hot

and you sweat a lot so if you don't have air conditioning you have to eat salty to stay alive through the summer and I think that's why those foods are at the Salt content um that they are is because that's what people needed same thing for um same thing for people that you know live in India know India is very hot their food is traditionally salty I mean the foods that are prepared now might be way more salty than what people were eating before but uh I think they were salty because people needed it to

survive in that condition same thing in Mexico you know if you think of chips and salsa and uh the other foods that And buritos and and other foods that Mexicans eat uh they can be very salty and they need to be salty in order to survive in the hot Mexican climate so uh yeah that is that is the whole picture and I didn't really realize that until making those videos and reading your comments so thank you so much because I think that's really going to help my health and and help a lot of other people's

help and that is a collaborative effort that I think we all Did together and I'm very grateful that the universe made this happen because I think this is going to help a lot of people to think about it this way so I think that's yeah so to summarize it's really to summarize this part it's really um you want to give your microbiome enough food so that they have what they need to grow and be happy and uh for Salt you know salt is necessary for us humans because we sweat a lot uh but if you

if you don't have a good flow of salt in and out of your body the microbiome suffers and doesn't function right so listen to your body you I talked about that in episode two part two of how to safely decrease excess sodium stores but I talked about how listen to your body your body will tell you how much salt you need and how much water you need so it'll tell you if it's Thirsty then you can drink water but if you ignore that and you drink too much water you can get hurt or the opposite

if you don't drink enough same thing and it'll tell you how much sodium and food it needs by telling you it's hungry and if you don't have enough sodium we talked about uh the symptoms of headache nauseum vomiting and lethargy and it could progress to be more serious if you don't listen to that so really the point is listen to what Your body is telling you and you can listen to the microbiome too because your friend your friends your many friends of the microbiome they tell you how they feel now just like so for the

remainder of this talk we're going to talk about um how taking care of ourselves also takes care of our friends because just like how when the microbiome is not happy then we feel that and we're not happy and we're not Healthy we don't heal well um it's a reciprocal thing that if we are happy our microbiome is happy because our body communicates with the microbiome through all sorts of hormones and and other ways if we are stressed out our microbiome gets stressed out too and that is uh people have researched that that chronic stress uh

decreases the health of the microbiome and the the biodiversity that is there so we're going to talk about Stress all right stress well uh one of the main stressors is not getting enough sleep not not enough rest so you know try to get 7 to8 hours of sleep every day regularly that's that's really simple I don't really have anything profound to say about that uh there are emotional and psychological issues That can that if not if not addressed can cause stress hormones to rise and that hurts the microbiome and I've made I've made um several

videos now about my own struggles of dealing with emotions and psychological and spiritual sides of myself the different parts of myself and trying to reconcile them to become whole again and you know what I found is that um mindfulness mindfulness really helps and Meditation mindfulness and meditation really help with that um so I'll talk just briefly about mindfulness and probably make a whole episode about that but mindfulness is living in the present it's being aware of yourself and the world around you and the passage of time and the changes that happen because every moment is

new excuse me excuse me all right so every moment is new even if you feel Like it's the same same stuff but a different day it's actually not it's always different stuff different days even if you walk the same path that path is always changing every day every moment is different so mindfulness is the practice of being aware and seeing the world and yourself for what it is and for its everchanging um Properties and it's also observing your reaction to those changes and that um the emotions and thoughts that you feel you don't necessarily have

to act on them you can just observe them like for instance if something makes you really angry this is something that I'm I'm working on because I I I've lived a whole life of repressing anger if something makes you angry you could do a couple things you Could repress it and try to hide it away you could accept it for what it is and say I feel anger and then you're not repressing it you're not bottling it up somewhere where it will cause a problem elsewhere but you accept it and you have a choice about

whether to act on it or not act on it uh the other way to deal with it is to just act on it and be reactive but that also is not as helpful as having a choice so Mindfulness really helps you choose do I want to get angry about this thing because I feel some anger and should I act on it or should I not act on it mindfulness really gives you that distance um and observation so yeah mindfulness is a great practice it really helps uh reconcile these emotional psychological and spiritual issues uh uh

we'll talk I'll talk a little bit later about psychoactive substances like alcohol uh Cannabis and other substances uh but not not in this video uh but some of them can affect your sleep like alcohol and caffeine um they can disrupt your Sleep Quality uh and you can not get enough rest and that stresses you out and it stresses your microbiome out same thing with drinking caffeine uh too late or drinking too much of it but we'll talk about psychoactive substances in its own episode at some Point uh the other things that help with stress are

so socializing so friends loved ones spending time with them laughing uh so laughter in itself is a medicine uh humor comedy um laughing can relieve a lot of stress even in the worst environments like a really stressful time if you find something funny and you share it with others that helps everybody and hobbies especially if those Hobbies involve um being out in Nature because when we're out in nature and you see trees you touch trees you touch grass you you smell flowers you hear birds you hear and see water flowing down that is immensely stress

relieving and there's a lot of research on that including even just smelling um the uh the scents of the trees um there there are stress relieving uh properties of just smelling the forest and hearing the forest uh and That's that's why I make these videos of U peaceful nature scenes where you can see and you can hear uh what it's um as if you're out there for half an hour or hours if you want to Loop those videos I wish I could add a scent that could come out of your computer screen and then you

could you could smell the Ocean Air or the forest um that would be really cool uh but for now I just have the visual and audio uh aspects but uh even just listening to that will help Decrease stress and I've used that uh in my own life and um moving so when you're out in nature you have to move and when you move your body you feel your body you feel the muscles and the bones and the joints and you feel the ground underneath you as you walk uh moving the body Rel relieves stress and

having a pet so my my doggy is she's still sleeping so she she hasn't usually she comes over here Around this time but she's still sleeping but having her in my life really adds a lot of joy and happiness and love and that in turn decreases stress um and she eats a lot of dirt too so she eats a lot of dirt and uh I don't know why she likes that but animals eat eat dirt and I always wonder if her eating dirt gives her a better microbiome and because I live with her I know

it's kind of weird to think but um you share the Mic the microbiome characteristics of who you live with so in um in animal studies uh the the rats that live together they end up sharing a same microbiome or similar microbiome so I think having a dog you know who's out sniffing and in the dirt all the time and their nose and mouth is there and they're ingesting that and then you know they live with us and you know I pet I pet I pet duie a lot and I think I share some of her

microbiome and So that's that's actually good in multiple aspects she helps with stress and probably helps me restore some um uh helpful bacteria that I lost when I took antibiotics many times in my life because I I'm not about to go eat dirt but I don't know maybe eating dirt could replenish that but I don't know anything about that all right so we talked about taking care of yourself and and that takes care of the Microbiome and we talked about how do you know that they're having a good time well they they tell you you

feel it you feel well you heal well and you poop a lot uh regularly and and and uh people had asked well how do I know if I have a good sodium flow or sodium intake well it's really about the flow really now that I realized this and it's the same thing if you have a good sodium flow of in and out you feel well you heal well and you poop regularly because your Microbiome's Healthy um and so some of you may say well Gooby I think the party inside me is not happy how do

I turn it around to a happy party well that's that's that's actually very simple one start with giving your party the food it needs Whole Food plant-based Foods five servings a day of vegetables and or fruit and add on whole grains and some Beans on top of that your your party will be so happy to get that Buffet of delicious foods and it will start uh making gas and you will start farting a lot and you may actually feel kind of bloated for the first week or two but that gets better because the bacteria that

eat that eat the fire and then they make the gas that gas is what makes the fart but over time other bacteria start eating the gas and you actually fart less and You're bloated less but you still fart but some of the bacteria eat some of that gas so you're not farting or bloated as much so there is a little bit of a hump to get over for the first week or two but after after doing this for a couple weeks then your body starts healing well because your microbiome is healthy and is helping your

immune system be healthy and so what I've noticed with myself and my patients is that around one month into doing This uh the body starts healing really well and it it doesn't just heal one thing it heals everything at the same time it can heal your spine joints it can heal your finger joints it can heal your skin your hair can start getting thicker again if if you've had hair loss um if you had a cut or bug bite on your your skin that that heals really well um uh you get more energy uh there

was a patient of mine that used to work in in the hospital That I one of the hospitals I worked in and she came to see me in clinic and she was bent over in pain from back pain she couldn't stand up uh so she walked into my clinic bent o bent over and um you know I had seen her many times before cuz we worked in the same place and I told her this information and she said oh well I'm I'm vegetarian uh so this shouldn't be too hard but I really like salty things

and and cheese and and other other things I'll just cut them out for a while and see if I get better and she did that and I saw her one month later in the hospital and she was walking around upright like normal so I asked her well how are you doing and she said oh great my back is back to normal thank you so much and she is just one of many people that benefited from doing this whole food plant-based diet and cutting back on the salt but really in in thinking about this is really

a Salt flow so that it's how much you sweat and how much comes in so that that is how you turn around the party so that that 100 trillion person party inside you is having a good time and they help you and you are the host so you have the choice of what party it will be um this really concludes the core theory of of how I think about how to help your body heal and the rest of the episodes that Will follow um they'll be looking into specific aspects of Health such as um how

do you choose what weight you want to be at and stay at that weight instead of Yoyo yo-yoing um if I have something interesting to say about other aspects like sleep and exercise or breathing or psychedelic or psychoactive substances I I think I'll make episodes about them at some point uh but this is really The the Crux of how I think about how to help your body heal and it's really important because you have the power and you have the ability to choose to help your body heal you don't need some something that's outside of

you to be to have a healthy functioning body now sometimes illnesses have been going on too long and and the body the problem has been going on too long or could be a really bad infection And that is where uh modern Medical Care is very helpful like like giving you an antibiotic if you're about to die from an infection or in the surgery realm um uh sometimes people get spinal stenosis where their nerves are are being nearly crushed because there's not enough space and surgery is helpful in those instances but short of that helping your

Body heal can prevent getting to that point so so this is a very very very very powerful knowledge and I'm very grateful to have uh learn this and I'm very grateful to all of you viewers who have um helped me see the big picture and I I'm grateful that I get to share this information on this platform for free for everybody to to uh learn and be able to apply it for themselves if they want to and um you know if you're dealing with health problems or if you Have a specific health condition be sure

to check with your primary care doctor uh and let them know that you you are wanting to do some changes because you know every every individual is different every situation is different and so what you need is really um individualized so listen to your body it tells you what it needs so I hope you have a wonderful day farting and pooping