Defiant Health Radio with Dr. William Davis
Defiant Health Radio with Dr. William Davis
Will eating yogurt change your life?
Go to any supermarket and you will see the impressive variety of products in the dairy aisle labeled "yogurt." You have a mindboggling collection of choices: non-fat, low-fat, full-fat, flavored, unflavored. Single-serve cartons, quart containers, squeezable tubes, jars. Will consuming any of these products change your life in any significant way? Will you be heathier, have better bowel health, skin health, metabolic health, mental health?
Let’s discuss why, no, you will not experience any dramatic life-altering effects from consuming these products. They may be tasty, but they will not change your life in any meaningful way. But, by modifying what we call yogurt, you CAN create something that looks and smells like yogurt but DOES provide substantial life- and health-changing effects.
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For BiotiQuest probiotics including Sugar Shift, go here.
A 15% discount is available for Defiant Health podcast listeners by entering discount code UNDOC15 (case-sensitive) at checkout.*
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Get your 15% Paleovalley discount on fermented grass-fed beef sticks, Bone Broth Collagen, low-carb snack bars and other high-quality organic foods here.*
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MyReuteri and Gut to Glow can be found here: oxiceutics.com
Books:
Super Gut: The 4-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight
Go to any supermarket and you will see the impressive variety of products in the dairy aisle labeled yogurt. You have a mind-boggling collection of choices: non-fat, low-fat, full-fat, flavored, unflavored, single-serve cartons, quart containers, squeezable tubes, jars. But will consuming any of these products change your life in any significant way? Will you be healthier, have better bowel health, skin health, metabolic health, mental health? Let's discuss why. No, you will not experience any dramatic life-altering effects from consuming these products. They may be tasty, but they will not change your life in any meaningful way. But by modifying what we call yogurt, you can create something that looks and smells like yogurt but does provide substantial life and health-changing effects. I'll also tell you about Defiant Health's sponsors Paleo Valley, our preferred provider for many excellent organic and grass-fed food products, and BiotiQuest, my number one choice for probiotics that are scientifically formulated, unlike most other commercial probiotic products available today and, like it, make you aware of a new source for our favorite microbe, lactobacillus roteri, and a skin formulation I designed that improves skin from the inside out. So can eating yogurt change your life? Well, the short answer is no If you eat what is commonly called yogurt. So by FDA regulations for company, a manufacturer, to call something yogurt, you must ferment with two specific species Streptococcus thermophilus and Lactobacillus bulgaricus. Why those two specific microbes? Because they yield greater health benefits for the consuming human, or because it tastes better? No, just because that those are two microbes that have been used traditionally for many years, many generations, and have a long track record of safety, and they all. The fda also says you must achieve a ph of 4.6 in the acidic range. That occurs because the process of fermentation by those two microbes converts the lactose, the sugar in dairy, of course, to lactic acid, and that acidifies the yogurt, and pH 4.6 tells the manufacturer that they've achieved sufficient acidification that inhibits contaminating microbes or pathogens.
William Davis, MD:If you consume that yogurt, do big things happen in health? Not really, right? You've had yogurt many times, I'm sure, and did you say that something spectacular, something magnificent happened to your health? I highly doubt it. Probably nothing happened, right? Not to say it wasn't delicious and you enjoyed it, but you probably did not enjoy some kind of magnificent or substantial health benefit, right?
William Davis, MD:So what if we did something a little different and ferment using different microbes? Now we can't call it yogurt anymore because the FDA says we can't. But I'm not selling you yogurt, so I'm going to call it yogurt just for convenience. I could call it fermented dairy, but you know what I mean. I'm going to call it yogurt because it looks and smells like yogurt, but it's not really yogurt by FDA regulations.
William Davis, MD:But we're going to start with different microbial species. Let's start with microbes sourced from humans. It could have been from the gastrointestinal tract, it could have been from breast milk, it could have been from the vagina, it could have been from any other body location, but we're going to ferment those human-sourced microbes. We're also going to use my method of prolonged fermentation. So in a factory they ferment or process the yogurt for about 6 to 12 hours, and we're going to do it for more like 36 hours, allowing the microbes to double many more times. Recall that microbes don't have sex. There's no male and female microbes. They just double themselves so-called asexual reproduction. Male and female microbes, they just double themselves. So-called asexual reproduction. One becomes two, two becomes four, and so on. So we're going to allow these microbes that tend to double about every two to three hours. We're going to allow them to double at least 12 times and we're going to do it over 36 hours. When we count the number of microbes using a laser-assisted method called flow cytometry, we get around 300 billion billion with a B per half cup or 120 milliliter serving. So we get hundreds of times greater numbers of microbes than you get in conventional yogurt and, of course, of different species.
William Davis, MD:I also reject this idea that we're going to use non-fat or low-fat dairy to start. Let's instead start with a higher fat liquid, such as half and half, which is roughly 18% fat, because there never was evidence to tell us that total fat intake or saturated fat intake caused heart disease. There is no evidence that reducing saturated fat reduces risk for heart disease. It was a complete, utter waste of time. So we're going to use something that gives you better texture and mouthfeel. So I like to use half and half. You can use cream also, but the end product is more like cream cheese. It's very thick. So let's, just for the sake of argument, use half and half, or canned coconut milk you can use that also but that process let's go with the half and half. Right now, I like to use organic half and half.
William Davis, MD:So we're going to ferment this for a prolonged period, starting with human microbes. Well, now, spectacular things can happen in health. So if we ferment, for instance, if you've been following my conversations. You know my favorite microbe is lactobacillus reuteri. That is this microbe that was originally sourced both from stool and from breast milk. That is largely absent from the human microbiome now. It was ubiquitous 40, 50 years ago. It's ubiquitous in wild mammals. It's ubiquitous in hunter-gatherer human populations in places like the Brazilian rainforest, the highlands of New Guinea, the jungles of New Guinea, the east coast of Africa, the Malawi or the Maasai in Kenya. That is, people who are unexposed to antibiotics and other disruptive factors. They all have roteri, but we have lost it. So when we restore roteri and we allow this process of prolonged fermentation, spectacular things happen for two basic reasons. One reason is that it triggers the release of the hormone oxytocin from the brain. I call oxytocin the hormone of body composition because it shrinks your waist, it restores youthful muscle and has all the social and emotional benefits of oxytocin, like increase in sociability, increased desire for human companionship, increased generosity, increased acceptance of other people's opinions, increased libido also so many spectacular effects.
William Davis, MD:Another aspect of rhodori is that it has the unique capacity to colonize the small intestine. Most microbes, most beneficial microbes, can't do that. They colonize the colon or some other body location, like the mouth or vagina, depending on the species, but rhoderi can colonize the entire gastrointestinal tract, from mouth to anus, including the 24 feet of small intestine. Well, that's very unique and very important, because when rhodori takes up residence in the small intestine, it produces bacteriocins, that is, natural antibiotics that kill fecal microbes. Why is that important? Well, in half the US population and there'sa reason I say half, you've seen my super gut book for the full calculation and rationale but in half the US population, fecal microbes that originated in the colon, where they belong, have overpopulated and then ascended into the 24 feet of small intestine, a process called small intestinal bacterial overgrowth, or SIBO. Well, restoring this microbial lost rotary is part of the process of getting rid of SIBO, because of its small bowel colonizing effect and bactericidal production. So that's an example that can change your life, because if you push back SIBO, what can happen? Weight loss, loss of abdominal fat, reduction of blood glucose, reduction of blood pressure, reduction of fatty liver, reduction of inflammation to other body parts, including, like the heart, so less likely to have atrial fibrillation or coronary disease, less atherosclerotic disease in other locations, less likely to have rosacea and psoriasis and eczema, less likely to have autoimmune diseases. This is a long list by pushing back invading fecal microbes by restoring this lost species.
William Davis, MD:The Defiant Health Podcast is sponsored by Paleo Valley makers of delicious grass-fed beef sticks, healthy snack bars and other products. We're very picky around here and insist that any product we consider contains no junk ingredients like carrageenan, carboxymethylcellulose, sucralose or added sugars and, of course, no gluten nor grains. One of the habits I urge everyone to get into is to include several servings of fermented foods every day in your diet, part of an effort to cultivate a healthy gastrointestinal microbiome. Unlike nearly all other meat sticks available, paleo Valley grass-fed beef, pork and chicken sticks are naturally fermented, meaning they contain probiotic bacterial species. Paleo Valley has also launched a number of interesting new products, including extra virgin olive oil, spice mixes, organic coffee, strawberry lemonade, super greens and essential electrolytes in a variety of flavors. And if you haven't already tried it, you've got to try their chocolate-flavored bone broth protein that makes delicious hot chocolate and brownies. See the recipes for the brownies in my drdavisinfinitehealthcom blog. Listeners to the Defiant Health podcast receive a 15% discount by going to paleovalleycom.
William Davis, MD:Backward slash defiant health and I'd like to welcome Defiant Health's newest sponsor, biodiquest. I've had numerous conversations with Biodiquest founders Martha Carlin and academic microbiologist, dr Raul Cano. They have formulated unique synergistic probiotic products that incorporate what are called collaborative or guild effects, that is, groups of microbes that collaborate with each other via specific metabolites, potentially providing synergistic benefits. They have designed their sugar shift probiotic to support healthy blood sugars. Simple slumber to support sleep. Ideal immunity to support a healthy immune response. Heart-centered that supports several aspects of heart health. An antibiotic antidote designed to support recovery of the gastrointestinal microbiome after a course of antibiotics. The BiotiQuest probiotics are, I believe, among the most effective of all probiotic choices for specific health effects. Choices for specific health effects Enter the discount code UNDOC15, u-n-d-o-c all caps 15, for a 15% discount.
William Davis, MD:For Defiant Health listeners and due to demand for reliable, convenient sources of lactobacillus roteri, our favorite microbe, I created two products MyRoteri that contains 20 billion counts of L. reuteri alone, and Gut to Glow that, in addition to L reuteri, has added marine source, collagen peptides, hyaluronic acid and the carotenoid astaxanthin. All combined to stack the odds in favor of beneficial skin effects. Of course, you can take these products as is, or you you can use either as a starter to make El Rotary yogurt generate even higher counts of microbes for bigger effects. I'll provide a link for these products below in the show notes. Now you can go even further. If you add lactobacillus gasseri and bacillus subtilis, we can either co-ferment those three or you can individually ferment them to get even higher counts. We call that SIBO yogurt. That has exceeded my expectations by a long stretch. We're seeing the majority of people get rid of their SIBO with the fermentation of those three things, consumed over four weeks, sometimes longer for people who have really bad SIBO. So this is an example yes, life-changing, health-changing Gasseri alone, lactobacillus gasseri, has been shown to reduce waist circumference quite significantly. So that's another life-changing effect. Bacillus subtilis likewise adds to changes in your shape and body composition, specifically loss of abdominal fat and some increase in lean muscle mass. How about bacillus coagulans? That reduces joint pain and reduces muscle injury incurred during strenuous exercise or heavy work. In other words, if you're a pro athlete and you're playing hard and you have muscle injury, you can measure that by the level of creatinokinase or CK we say, in the bloodstream and it can go very high, as high as a heart attack, like 1800. And so when you get bacillus coagulans, that muscle injury is cut by half, meaning that you recover faster, which can be a real advantage in professional athletes.
William Davis, MD:How about bifidobacterium infantis that most pregnant moms have lost and thereby cannot pass it on to their child at childbirth? Well, if a child lacks bifidobacterium infantis, it has impaired neurological maturation, will have a lower IQ, is more likely to have type 1 diabetes, is more likely to have obesity and type 2 diabetes later on as an adolescent. So restoring bifidobacteria infantis is very powerful, and mom can do that by making yogurt out of bifidobacteria infantis and consuming it herself before delivery, and then she passes it on to her child through childbirth, the vaginal canal, as well as through breastfeeding. The reason why it's so important is bifidobacteria infantis is the dominant microbe in the infant in the first year of life, the infant's microbiome comprising about 70-80% of all the microbes very different from adults, and that microbe allows that child to digest the human milk oligosaccharides present in breast milk. So if the child lacks that microbe and breastfeeds, it does not get all the benefits of breast milk. So it's the combination breast milk with human milk oligosaccharides and the presence of bifidobacteria infantis that yields tremendous effects.
William Davis, MD:That's just a sample of the things you can accomplish by restoring microbes you've lost as something that looks and smells like yogurt, a yogurt that is life-changing, unlike the stuff you buy in the store and if you make these yogurts in your kitchen, you're unlikely to add sugar or high fructose corn syrup or other unhealthy sweeteners. You're likely also not going to have to add things like gellan gum, xanthan gum, carrageen to thicken it up, because you'll already have a rich, rich, thick end product by you, starting with the organic half and half, unlike the thin, watery stuff they get in factories because they're using non-fat milk, one percent, other low-fat dairy starters and they get they have to thicken it up. They we don't have to thicken it up. You can just eat it as is and it's thick and rich already. And, of course, you can add your own choice of good, healthy things like blueberries and chia seeds and nuts. So what you're going to make for those reasons also, and the unique microbes and prolonged fermentation, high bacterial counts these are literally life-changing ways to consume what looks and smells like yogurt, but it's not really yogurt.
William Davis, MD:Now, these kinds of recipes, these kinds of approaches interest. You See my other YouTube videos but, even better, my Super Gut book, where a lot of these recipes are located, and because the book's a couple of years old now and this area, the microbiome, is developing so quickly. You'll find some of the newest ideas in my blog, williamdavismdcom, where I talk about some of the newer ideas, like restoring lactobacillus crispatus for vaginal health Spectacular microbe, by the way, for vaginal health. So see my blog for the newest recipes. Or, of course, my membership website, innercircledrdavisinfinitehealthcom, where I have two-way Zoom conferences with people once a week.
