🌟 Hiya Gut Foodies! 🌟

Yes ... even MORE leaky gut today. But this will be the last for a while. Because I'm VERY excited to get into next week ... TA ... DAAAA ... THE BEAUTY ISSUE!

I'll be sharing with you one of the recipes that I personally use on my face and body to maintain my youthful good looks (everyone says so) at 78-almost-79. Yes ... I DID have three nose jobs ... but I DO believe in improving your appearance to make you feel better.

I haven't otherwise ... but I know people who have botox on a regular basis ... but it's not my personal preference. But more next week. As well as research linking the gut and the skin, supplements for skin health ... and the like. 

On to this week ... one of my fav fridge basics, research on the gut and female health (I'M into it), yet another supplement I use for balancing gut microbiota ... and the next installment in my "Your Gut Health Journey" video series.

Not to mention we're going Back to Mindfulness Basics ... AGAIN ... with the entire series of eight and topping it off with a new one on sight. And a gut funny for good measure.

So ... if you're into guts ... this is STILL the place to be! Eat it AAALLL UP!

GUT-TIP OF THE WEEK:  ALMOND BUTTER

soon. I don't know about you but my mouth is watering as we speak!

Another FYI about nut butters (I love all of them ... including pistachio ... TO DIE!). You want to buy only the ones that have nuts ... maybe a little salt if you want ... AND NOTHING ELSE!

Yes ... I know that the no-stir stuff is easier ... but to do that they have to adulterate it with less-than-desirable oils like safflower. So ... here's a little hint ... TURN THE JAR OVER ON ITS TOP AND LET IT SIT FOR AT LEAST 24 HOURS ...

The separated oil will go to the bottom of the jar. So when you open it to stir ... much easier ... less oil splashing ... more emulsification with the butter and the oil. I just stir a bit with a regular knife (to tell you the truth the act of stirring is kinda satisfying) ... scraping up the hardened butter from the bottom ... and refrigerate. 

Trust me ... the oil won't separate again ... even when I bring the butter to room for the above muffins. So maybe I should do a series of "BASICS GUT-TIPS". Possibly next .... xanthum gum? Whaddaya think?

RESEARCH DEETS 

🌟 Hey, Gut Guardians! 🌟 Our bellies are more than just food processors—they're hormone whisperers too! Turns out, when the good bugs in our gut are off balance, it might trigger some pretty tough conditions like PCOS, endometriosis, and even some cancers like breast and ovarian. 🎗️

🌺 Did you know our gut buddies can mess with our hormones and immune system in ways we're just starting to understand? Whether it's tweaking your estrogen levels or messing with metabolism, our tiny microbial mates have a huge say in our health. And for us gals, this can mean a lot when it comes to conditions like PCOS or even cancer! That's why balancing our gut might help keep these issues at bay. Probiotics, prebiotics, and even poo transplants (yes, really!) are on the table for treatments. 💊🥗

🌈 So here's the scoop: maintaining a merry microbiome could be key to keeping our female health fab. As we learn more, we could even see tailored treatments that are kinda like bespoke gut bug cocktails! How cool would that be? 🧬👩‍🔬 Here's to hoping future fixes are as promising as they sound! 🍻

My Gut-Take: 

The review article, "Gut microbiota and female health" explores in great depth the link between specific types of gut microbiota (bacteria) anmd different female problems, like PCOS, endometriosis, and even cancer. 

Well ... I know that the gut was connected to just about everywhere in our bodies but didn't know it was ... as the article says ... "an endocrine organ with the capacity to influence distant organs and associated biological pathways".

The reality is that MOST research is done on men or mixed groups ... and this review DOES point that out ... and that more needs to be done specifically on the link between the gut and women's health. Especially on ... as a telling table reveals ... the microbiotic composition of the gut with each condition.

The review lauds probiotics, prebiotics, and the use of fecal microbiota transplantation (FMT) as treatments for these feminine problems. And concludes "The impact of gut microbiota on the body’s immune system and hormonal balance is significant, dysbiosis of gut microbiota has been associated with the promotion of common gynecological diseases, such as PCOS, endometriosis, and malignant tumors. 

Conversely, these diseases can further disrupt the balance of gut microbiota (two-way street here?). Interventions targeting the imbalanced gut microbiota, including the use of probiotics, prebiotics, and FMT, have shown promising results in animal experimental models." AMEN!

SUPPLEMENT TAKES:  MEGA SPOREBIOTIC

My Gut-Take: 

"Why soil-based probiotics ... can't I just take the ones I take every day if I have candida, SIBO, or other bacterial overgrowth?" The resounding answer is "NO!"

The whole thing with these problems is that taking those regular ones can actually make these conditions WORSE! As you're aiming for balance ...

Instead, soil-based probiotics actually restore the balance of gut bacteria. They can help combat the overgrowth of harmful bacteria in the small intestine, which is a key factor in SIBO. Additionally, these probiotics have the ability to produce enzymes that aid in the breakdown of food, supporting healthy digestion.

Not only that, soil-based probiotics are hardier and have a harder coating than lacto-based probiotics. The main question we practitioners ask when considering suggesting any probiotic is "Can it get to the place it needs to get to do its job?" 

Soil-based probiotics are unique in that they are capable of surviving the journey through the stomach with the help of far fewer colony-forming units (CFUs ... think active ingredients) than lactobacillus-based supplements. 

This is also due to their formation of endospores, which can withstand stomach acid, bile salts, and pancreatic enzymes that would normally destroy bacteria. So this is why I use this one when I'm balancing guts along WITH the other supplements in my ... 

BRAND-NEW protocol ... Jill's Gut Balancer. But I wouldn't order this until you talk to me. This protocol is ONLY FOR THOSE WHO HAVE SERIOUS GUT ISSUES. And have been tested ... I can share options for you in my Let's Talk HEALTH session ... press the BOOK NOW button in this newsletter to sign up.

But you can also get over 30,000 types of the best supplements out there at my Fullscript apothecary. So but away your regular probiotics if we decide to do this plan ... you'll thanks me for it!

GUT VLOG OF THE WEEK: LEAKY GUT DEMYSTIFIED

I thought it was time for me to do AN ACTUAL VLOG on leaky gut. Not only to put icing on the cake for this three-part series. But also to give you another way to understand leaky gut ...

And show off my latest Good Gut crown ... with orange crystals to match my red hair. Also ... let's face it ... lots of people prefer listening to videos than actually reading these days!

So ... here it IS! Part of Your Gut Health Journey ... a 12-part series all about ... yeah ... you figured it out. 

This chapter outlines the idea of leaky gut syndrome. What it is ... what it does ... and the many ways that it might affect your health.

All these videos will be ... for the time being ... on the same page.  So you might want to hear the first one in the series ... Unmasking the Mysterious World of Your Gut ... before you watch this one. 

It gives to the background of why your gut ... which I consider as important an organ as your heart and lungs ... is so important for your survival. And why an imbalance and a "leaky" situation in it can lead to any of a list of major health problems you may have or suffer from right now!

So ... eat it UP ... and stay turned for the next installment, The Marvelous Microbiome ... coming soon!

MICRO-MINDFULS: 

We're going back to Basics! AGAIN! I realized that I haven't given you ALL the basics audio-wise to begin a really solid mindfulness practice. So we're going to review them in the coming weeks and add the last one ... sight. 

This "Basics Two" is one of my fav deep-breathing exercises ... breathe in on a count of 4 ... hold for 7 ... and breathe out on a count of 8. 4-7-8 breathing is a technique for deep relaxation conceived by Harvard-trained medical doctor and founder of the Arizona Center for Integrative Medicine Dr. Andrew Weil.

It's based on yoga pranayama practice and is meant to do daily for long-term stress reduction. But I like to do it anywhere ... anytime ... as it acts as an immediate pick-me-up for overwrought nerves.

You'll find this in the "Back To Basics" section of "My Micro-Mindfuls" here! I'm designing these to use anywhere you feel stressed ... even if you're standing in a long checkout line or when you feel overwhelmed at work.

So download this one (BASICS TWO) on your phone or other device so that you can use it whenever and wherever you’d like. I created a playlist on my phone music app and am downloading these weekly.

And … as more and more free mindfulness (and also guided imagery) snippets become available … you can pick and choose what resonates with you to create your very own playlist. So let’s begin … AGAIN ...

🌸🌬️ Unwind Your Mind with 4-7-8 Breathing 🍃💤

Settle into a serene space, choosing a chair that supports your posture, with your feet grounded 🌳 and hands resting gently. Allow your eyelids to droop, shielding you from the external world 🌐, as you prepare to journey inward 🧘‍♂️.

🌬️ Notice your breath inward and outward again through your nose 👃, not judging 🚫⚖️, not forcing, just noticing. Observe what the breath does to the body... rising 📈 and falling 📉... feeling the difference in temperature 🌡️ as it goes in and out of your nose.

Now try this ... inhale deeply, a silent count to four, filling your being with calm 😌. Exhale slowly, a silent count to four, releasing all that does not serve you. Continue 3 or 4 times. 🍃

Now, let's explore the 4-7-8 technique, a patterned breathing that cultivates tranquility and focus 🌬️.

ONE - Exhale - Begin with a complete breath out, a gentle whoosh escaping your lips 💨, clearing the way for renewal.
TWO - Inhale - Seal your lips and draw in a quiet, nurturing breath through your nose 👃, counting to four, feeling the rise of possibility.
THREE - Hold - With your lungs full, pause and hold this breath, counting to seven, as you bask in the stillness of the moment ⏳.
FOUR - Exhale - Part your lips and let the breath cascade out to a count of eight, a whoosh carrying away tension and doubt 🌬️.

This cycle, your breath's ebb and flow, is your anchor in the now ⚓. Inhale again, and let the cycle repeat, three more times, a quartet of breaths composing a symphony of peace 🎶.

As you continue, each breath is a step on a path to inner stillness 🛤️. The world around you fades, its sounds and distractions mere backdrops to your breath's gentle tide 🌊.

Should thoughts arise, acknowledge them as curious spectators of your mind's theater 🎭. See them take a seat on a leaf 🍁, drifting effortlessly down the stream of your consciousness, exiting the scene with grace.

Return then, to the rhythm of your breath, this life-affirming process that flows through you, four counts in, and four counts out, a balanced dance of being 💃🕺.

When you feel ready, let your breath return to its natural cadence. Flutter your eyes open 👀, embrace the colors and shapes of the world 🌈, and carry this sense of grounded presence with you, as you step into the currents of your day 🚶‍♀️🚶

GUT FUNNY