How to Restore Gut Flora and Digestion Through 24 Hour Fasting

24-hour fasts and 36-hour fast are gaining in popularity everywhere you turn you're seeing more and more people implementing them weekly or a couple times a month and there's a lot of reasons to the benefits are so many okay if you look around the internet you look around the research you can see ranging from fat loss to all kinds of different digestive benefits mental cognitive awareness yes there's a tremendous amount of benefit that comes with a longer term fast however when you're looking at gut restoration and you're looking at making sure you're setting the stage properly going forward after these longer term fasts there's some things that you should pay attention to as far as what's happening inside your body when you eat and what you should eat after breaking a longer term fast so we're going to cover all those in today's video the first part of this video is going to be the science and then we're going to get into what to actually eat you can feel free to skip ahead but i do recommend that you understand the science it will help you out in the future uh please do hit that red subscribe button if you haven't already uh this way it's going to subscribe you to this channel where we put out new videos just about every single day and also hit that bell icon to turn on notifications and if you watch my channel you might want to check out koso down below in the description i'll talk about them a little bit later in this video too but they're really cool they're a probiotic prebiotic fermented drink with over 100 different vegetables and fruits in it so it's super concentrated probiotic probiotic anyway really interesting stuff it's a japanese drink it's a fermented beverage that's been around for a long time anyway check them out after this video because it is something good to add to your fasting arsenal all right let's go ahead and let's get into the science now we do have to extrapolate data from my studies and human studies so full disclaimer some of these studies are from mice and i'll make sure that i mention that just so that you can exercise scrutiny where it needs to be all right so this first study i want to talk about is one that i open with a lot it looks at mice that were infected with salmonella okay and it had them do 12 weeks of alternate day fasting one day fasting one day not one day fasting one day not might be a bit extreme but still okay point was is that they were able to clear pathogenic bacteria like salmonella out of the system a lot more quickly than those that weren't fasting okay now that's not the cool part the cool part is why this is happening because this directly applies to humans too it was via elevated iga immune response in the gut when we are fasting we have an elevation of a specific immune system response that occurs in our gut this is what clears out pathogens this is what supports our mucosal layer this is what helps keep bacteria contained where they're supposed to be instead of coming into the actual bloodstream causing us damage okay so interesting that fasting up regulates this immune response therefore clearing out pathogenic bacteria so right there you can see okay there could be a positive balance there if we do some well fasting now and then some other studies that are done in mice and some that are in humans too show that you can actually elevate gut microbe fermentation during a fast now this could be occurring for a multitude of different reasons probably the clearing of pathogenic bacteria allows for a more opportune state for the good bacteria to grow okay but mainly we see lactate and acetate uh increase during a fast within the gut the cool thing is is that lactate and acetate are linked to creating more brown adipose tissue brown adipose tissue is the fat that burns fat okay it helps turn white fat into brown fat i don't want to go down that rabbit hole too much the point is is just the gut change alone may have a positive effect on your fat burning potential long term too okay i'm going to rest my case there because i want to move on to some other stuff the other piece we look at is the migrating motor complex during a fast your gut goes through a specific series of stages of vibrations and contractions it's not digestion it's actually there to clear out little bits of food that were stuck in there okay it's the janitorial crew coming in again i'm going to come back to this reference a lot but let me start here okay when you're in the office building cleaning can't get done you go home the employees go home the team goes home janitors come in they clean the office building this is what's happening during a fast okay let's move on to a study that was published in the journal cell metabolism that helps us out with this this looked at four weeks of intermittent fasting and it was particularly looking at individuals with multiple sclerosis with autoimmune conditions but that's somewhat irrelevant in this case what they indicated with this study was that four weeks of intermittent fasting increased the abundance of healthy microbial families okay so they took a look at four different microbial families and they had an increase in the abundance of them in this particular case we're looking at bacteroidosa which makes up 30 of our gut bacteria anyway it's an aerobic and anaerobic bacteria i don't want to spend a lot of time on a different bacteria the point is very important bacteria very powerful and we saw an increase in the abundance of it also an increase in the abundance of lactobacillus which is a common probiotic that people would take okay so we're seeing some good stuff increase in the good bacteria overall however when we look at some of the other evidence we start to see that it may not always be the case okay the journal nutritional sciences published a study that found that during fasting there is a decrease in microbial density that seems to counteract what i just said but if you pay attention to the verbiage it makes sense okay the first study the journal cell metabolism that looks at the abundance of families of bacteria we had more of the good families okay but this other study shows that we have less microbial density which makes perfect sense we may have a better ratio but we have less aggregate bacteria and that again that just makes sense that's why after a longer term fast maybe you get bloated when you eat maybe you feel like it's harder to eat because you have less digestive potential less enzyme potential less i guess bacterial potential right because some of them get cleared out this is why it's so important to break your fast properly but also to implement the right kinds of things they also notice that short chain fatty acids which directly fuel the cells in your gut short chain fatty acids are amazing and we need them but those levels decrease too however short chain fatty acid producing bacteria seem to be fine which means that later on down the line we produce more short chain fatty acids so let me give you an analogy please don't leave this video this analogy is going to make sense and then in a second we're going to get to what to actually eat okay so remember how i talked about the office building and how employees leave and then the janitorial crew comes in okay well if the janitorial crew comes in then that's great but then the next day the employees have to like unpack their computers and they have to get everything the janitors put away and it takes them a while that's your bacteria running at a minimal amount right your intestinal tract is clean but the bacteria need to rebuild again your employees need to come back and they need to get started again now imagine this imagine the janitors came in cleaned the office building and then they set up everyone's computers they set up everyone's coffee they set up everyone's everything so that they could walk in the door get right to work and productivity would increase that's in essence for analogy's sake what is happening here as the stage is being set with the butyrate-producing bacteria that increase okay so even though we have less bacteria we have more overall potential if you want to call it that so let's talk about how to break it the first thing before you break a longer term fast have some salt water okay you want to have some salt water 15 minutes before you even eat the reason that i say that is because you want to have a good ion exchange a lot of your electrolytes go into the cell during a fast your serum levels of electrolytes are lower okay what you don't want to have happen is a huge change in the blood level to the cell level as soon as you eat because what that's going to mean is that you're going to have more of the electrolytes that you do eat go right into the cell okay so if you at least get a little bit of salt in the bloodstream first it's going to make it so that that ratio isn't quite so different the point is just trust me on it you don't need much half a teaspoon with a little bit of water prior to breaking your fast or you could have a little bit of bone broth prior to breaking your fast kind of does the same thing then right when you break your fast you want to break it with just lean protein do not right when you break your fast have a bunch of veggies or anything like that it's tempting because that's going to be the goal we're going to want veggies we're going to want probiotics we're going to want prebiotics but right when you break your fast lean protein okay if you want to have a little bit of fructose with it you can the reason i say fructose because fructose will not spike your insulin even though it does potentially source fat faster if you want to have a couple strawberries i'd be okay with that a little bit of lean chicken lean fish a couple strawberries it's just it's not necessary just the proteins necessary then 30 60 90 minutes later that's when you have your follow-up meal which actually has more volume to it that's when you have a little bit more flexibility but that's when you want to get all your probiotics in you want to get the fermented veggies you want to get the sauerkraut you want to get the kimchi you want to get things that are fermented and you want to get your veggies so try to go for fermented veggies whenever you can so you can restore your gut again this isn't as applicable as shorter term fast but with longer term fast very much so this is if you're interested where koso comes in really handy like i talked about the beginning of this video coso's a it's a japanese fermented drink okay it's been around for a very long time it's just not big in the western world yet it takes over a hundred different plants and fruit and it ferments them for a year so you're getting a really wide spectrum of bacterias in there and it's in a way that's not going to send you to bloat city like i usually reference okay bloat city is where you're having so much in the way of fiber you get bloated so it's a tremendous way to restore some gut bacteria tremendous way to get that probiotic effect that has a lot of different effects in a positive way on the body there is a couple grams of fructose in it but i'm totally okay with that because you've just gone through a longer term fast so i do highly highly recommend them yes they do support this channel full disclaimer but we reached out to them because it's something that's been very interesting been doing a lot of research with it so highly recommend you check them out you can use code thomas below and you can save a couple of bucks that way do check them out after you watch this video let's keep on talking here if you don't use cosa you don't use any kind of probiotic prebiotic kind of thing again the probiotics at this point are going to be really important taking a probiotic supplement is not the same kind of thing i want the fermented food so you actually have the activation of that okay this can coincide with some meat it can coincide with a little bit of starch if you're not doing keto or anything like that okay then a couple hours later your next meal i would want you to get more in the way of prebiotic fiber so then we're talking artichokes we're talking asparagus we're talking things that give you the prebiotic fibers and the reason behind that okay so if you add a bunch of this is going to be somewhat hypothetical if you add a bunch of bacteria into your gut you've had what's called a probiotic effect you've added bacteria into your gut that's great okay but then you want to have a prebiotic effect prebiotics are more like the fertilizer that continue to help them grow they are the food that probiotics eat or that bacteria eat okay so you give yourself the bacteria and then a little bit later after that ferments for lack of a better term you add the food for it via prebiotic fiber and that helps grow it so what i'm getting at here is that in essence via a longer term fast your gut microbe shrinks in terms of volume but you have a better ratio of the good bacteria so with that better ratio it's your job now to feed that bacteria and help it grow because your ratio is now better so help it grow more so that you end up with a just better overall result and when you start adding the prebiotics in that's a good time to start adding the fats in the fats that i'm going to recommend are usually going to be coconut oil extra virgin coconut oil because the antimicrobial effect with the monolorum the loric acid also ghee ghee is a short chain fatty acid it is straight butyric acid in a lot of ways so it's a direct fuel for the gut you don't want to break your fast with it because it's hard to digest at that point but sometime during your eating period you want to have that in the day after you break a fast like during that period lastly before you go into another fast it's good to add a little bit more in the way of probiotics and prebiotics just to help restore prior to going into another fast so you can eat the highly probiotic foods again you could do another little shot of the coso stuff if you wanted to that's a perfect time it's not always something you want to do every single day so you want to kind of just weigh it out a couple times per week or whatever anyhow a real fast plus the proper implementation of the right probiotics probiotics the right starchy veggies the right fermentable veggies is really the way to go so as always please keep it locked and here my channel i'll see you tomorrow and thanks again to coso don't forget to check them out down below

Channel: Thomas DeLauer

Views: 63,901

Keywords: fasting and gut health, gut health, gut reset, fasting, fasting and gut, fasting and the gut, intermittent fasting and the gut, fasting and gut microbiota, thomas delauer, intermittent fasting, long term fasting, intermittent fasting and gut health, koso, koso drink, koso cleanse, gut flora, 24 hour fast, 24 hour fasting, gut biome, fasting for immune system, improve digestion, healthy digestion, how to, how to fix your gut

Id: aUt7v8v-YkQ

Length: 12min 25sec (745 seconds)

Published: Thu Aug 27 2020