YourpHLevel Newsletter #1: Why pay attention to the Microbiome?

Welcome to an exploration of the hidden universe within us – the microbiome. I have held a personal commitment to learn more about this topic given my personal health journey, of which I will share in future editions 😊. More importantly the science on the microbiome is exploding and with every day, and every week that passes by we are learning more about this entity of which is a big part of us.

Picture this 👉️ : trillions upon trillions of microorganisms, tiny but mighty, inhabiting every nook and cranny of our gut, skin, and beyond that. These microscopic inhabitants form what scientists affectionately call the microbiome – a bustling metropolis of bacteria, fungi, viruses, and other microorganisms coexisting in delicate balance. This balance might I add is individual to each one of us!!!

You might be wondering, why should we care about these minuscule tenants? Well, my friends, the answer lies in their profound influence on our health, well-being, and longevity. You see, the microbiome isn't just a passive bystander; it's a dynamic ecosystem intricately linked to virtually every aspect of our physiology.

Think of it as a silent conductor, orchestrating a symphony of biochemical reactions that regulate our metabolism, immune function, and even our mood. As a pharmacist – the metabolites that these little bugs produce is probably the most fascinating to me!

From digesting our food to producing essential vitamins, these microbial maestros play a starring role in keeping us thriving and resilient.

But here's the catch – when this microbial harmony is disrupted, chaos ensues. Imbalances in the microbiome, known as dysbiosis, has been implicated in a host of disease and illnesses, from gastrointestinal disorders to autoimmune diseases and a variety of mental health conditions.

So, my fellow adventurers, as we delve deeper into the enigmatic realm of the microbiome, let us not only marvel at its complexity but also recognize its profound significance for our health. Hippocrates, the father of medicine believed the gut to be a major determinant of all disease.  My personal opinion and what the science is showing is that the health of the microbiome can be a major determinant of particular conditions, some more than others. We will be dissecting that in future editions so stay tuned!!

I want to start in this first edition by linking you to an interview that has a wealth of information on this topic as our introduction. I have also bulleted what I personally consider some key take-aways that we can consider. I hope that you find this helpful and be on the look-out 👁️ for more to come!!!

Interview highlight: Episode # 62 of the Huberman Lab Podcast with Dr. Justin Sonnenburg

Dr. Sonnenburg is a distinguished researcher and Professor of Microbiology and Immunology at Stanford University, shared his profound insights into the role of gut microbes in shaping our health and well-being and held a captivating interview with Andrew on the Huberman Lab podcast. Click here to see the full interview and for those of us that need digestible tactics and perhaps don’t have the time to dissect this podcast episode, below are my takeaways:

• “Eat food, not too much, mostly plants” - Michael Pollan’s mantra - a mantra that can support good gut health…Michael Pollan started a national conversation about how to eat for optimal health. Let’s focus on adding in more plants on a daily and weekly basis.

• Elimination of foods, while it may solve an acute problem, let’s say indigestion, does not address the root cause of the problem. Step back to consider an evidence-based method (for example - fasting). Fasting can support a bloom of microbiota that can support healing.

• Cleanses and flushes sound enticing but can be problematic and caution should be adhered to in this case - you might be wiping out both the good and the ugly!!! We need a balance of both. Balance is key…

• A diet deprived of fiber is problematic for good health - when we deprive ourselves of fiber our microbiota feeds off of the mucus layer because they are HUNGRY!! No one wants that! Feed your microbiota with diverse fibers from plants - i.e., complex carbs that are microbiota accessible!!

• If you are eating a lot of fiber that is feeding your microbiota, your microbiota produces short chain fatty acids and metabolites that have a cascade of downstream positive health effects. The output of that fiber is critical!

• Diversity of the microbiota is key - Dr. Sonnenburg emphasized how a rich and varied community of gut bacteria is essential for maintaining optimal health. He discussed how modern lifestyles, characterized by antibiotic use, processed diets, and hygiene practices, can disrupt this delicate microbial balance, potentially leading to a host of health problems.

• Concept of microbial "keystone species" was highlighted – specific bacteria that play crucial roles in maintaining the stability of the entire gut ecosystem - the science is growing on this topic on an exponential level. There will be more to come in future editions to highlight how we can translate this on the ground to positively impact our health.

I am happy to have you here towards the end of your read, I am honored that you took the time, and I commend you have a health-oriented growth-mindset🤓 …... Until our next encounter….

Wishing you and your bugs health and vitality, 😀 

Nadine

Dr. Nadine Halawa, PharmD, BCPS - Board-certified pharmacotherapy specialist

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