Jillian Teta on Intuitive Eating & Tweaking Your Diet For Longevity | Health Theory

so a lot of folks are there scrolling on Instagram at night getting completely overstimulated by the blue light and that's bringing up all of these feelings of like unworthiness like resentment you know our memories start going that is a big reason why like nighttime is an issue especially when we're on our phones because it's opening up this gateway to our limbic system if you were subject to abuse or trauma or grew up in an alcoholic or or addicted household you are more likely than someone who didn't have those things to develop not only all a chronic digestive disorders like IBS and inflammatory bowel disease and these types of things but you also are at greater risk for multiple different types of cancer in cardiovascular disease in neurodegenerative disease all of those things so it's not just like gut stuff right it's heart stuff it's brain stuff it's circulation stuff so basically like having these things set you up early in childhood heavily influences future risk so it's not just like all in your head like all in your head that actually creates like physical changes and outcomes and risk for your life everybody welcome to health theory today's guest is dr. Gillian Tita she's the author of the book natural solutions for digestive health and she's a widely recognized expert on all things digestion she's written on the topic for or been featured by countless prestigious outlets including dr. oz online parade Publishers Weekly and on fitness she's also a former figure competitor and sought-after speaker who lectures extensively around the country and where I want to start is exactly what the figure competitor stuff that's so intense and normally completely devastates people's digestion like seeing the number of people that just get mulched up inside from that yes what was that experience like what drew you to that might actually was my sister-in-law Jill Coleman who was like Jillian you would you have a wonderful body you would be a fabulous figure competitor let's do it and so I really jumped into it having no prior experience and so started with the meal plan and the exercise plan and I think that I might be an exception because I really never struggled with my gut health during competition like during getting getting ready like the prep all of those things I think with my medical background that I could approach it with a more grounded perspective in terms of nutrition like I always made sure to get my vegetables I avoided a lot of the mental and emotional traps that I see a lot of competitors fall into where they become you know they become food obsessed you know about that and that all-or-nothing mentality so when you're you know if for your listeners I don't know when you're getting ready for a show it is weeks and weeks and months of months of eating like boiled chicken breast you know this and like broccoli that's like in a baggie you know and you're eating constantly you're eating multiple times of day very very bland food and before you know it you're like fantasizing about like a bacon cheeseburger like you would rather eat a bacon cheeseburger then like have sex with someone you know it's like it becomes like that like to that level and so then a lot of competitors like they'll finish their show and then now what a lot of it like they don't know how to eat they don't know what to do with themselves they're at the grocery store and they're like well do I just get chicken breasts and then they have that like first taste they go get there they're like celebratory meal of that bacon cheeseburger and fries and then it's just off to the off to the races and before they know it you know they put on 30 pounds in six weeks was that something that you consciously avoided like saying that you didn't fall into the mental traps shows already a level of awareness that I think a lot of people don't see that coming yeah or they're competing because there is emotional issues already and getting that ideal physique becomes a way to combat either negative self-image or whatever yeah yeah how did you the latter was not true for me so I didn't feel like I had something to prove and for whatever reason this might just be my own diet my own like naivety is that I didn't I was never extremely body self conscious and we could maybe get into like you know the there's a lot of like privilege that goes with that but they'd had never that had never occurred to me to like obsess about my body so I think part of it was just dumb luck and part of it was I knew how to eat for my body and I knew what I liked and I also knew that if I did like want some foods that were like off the diet plan that it wasn't going to get things off track again I proved that to myself over and over and over again so really it's I guess that's a very long way to say I trusted myself right talk to me about learning to trust yourself talk to me about learning to eat for your body like how do people go through that discovery process I think I've worn a glucose monitor mm-hmm which I found really enlightening in terms of how things impact me versus how they impact my wife was also wearing one and seeing like the massive disparity and how we responded to things but I think most people don't really know what's affecting them so yeah how did you get that knowledge I think the first piece is you absolutely have to have self-awareness both of like your conscious thoughts that you're thinking and then also the intrinsic cues that your body is presenting or showing you you know your your levels of hunger how your mood is what's your level of irritation like are you craving sugar are you craving salt are you craving of alcohol or what have you so the first layer is this piece of self-awareness you sort of like assess that you assess your current nutrition and what you're doing maybe you make tweaks maybe you notice like you are eating a lot of sugar there does have to be some level of accountability in tournament by accountability I mean like let's take stock let's talk take stock of what we're doing and if something is not working first we have this layer of self-awareness and then we have to begin to experiment like we have to be open-minded enough to begin to sort of experiment and tweak and change things around incorporate some changes and then adjust from there what are you monitoring are you writing things down are you testing blood sugar yep so I think at first it's an the easiest thing for people to do is to write things down to write down the foods that you're eating maybe the time that you're eating them the amounts that you're eating and how that you're making them feel so a very like mechanistic way to go about it as like looking at macros right like just doing it that way and seeing which what are the foods that bring me extreme satiation and which are the ones that actually are gonna increase my cravings and would put me on like a bender so for me if I have like a handful of roasted almonds Tom they're delicious I love them but if I eat almonds I'm gonna eat like all the almonds and then I'm gonna go back to like the the kitchen cabinet and like eat everything that's in the house it is a food that's going to accelerate an exacerbate like it's going to increase my frequency of eating and my cravings whereas something like salami or cheese or even like a glass of wine that is going to be extremely satisfying for me so neither of these foods maybe are like perfect or gonna be like on the figure competitor diet but they are like a they're like a break safe against going overboard so it's really about just like balancing those extremes and like becoming more moderate in the middle mmm interesting a notion of like a gateway food that like really draws you in I don't have an addictive personality so that isn't something that I've really ever struggled with but seeing the way people like I can't have excess in the house how do you work with your clients do you get them to write down problematic foods do you advise them not to have it in the foods do you do you are there certain things that are like a brake system for most people like so those brakes like they're highly individual so for you like almonds might not do that to you like almonds might be that like buffer against the binge or what have you so people mostly come to me for digestive stuff right so what we do is we sit down and when someone's meeting me for the first time and I'm eating then we're talking for like an hour and not only are we talking about what they are eating we're also talking about some of their mental and emotional stressors because to your point you mentioned an addictive personality I do think like in the figure competitor world bodybuilding world I think that a lot of folks with these types of personalities use that profession as a way to manage their mental and emotional like dysfunction you are able to 100% like control your food with the reason of like oh I have this really prestigious goal I need to get down to like X amount of body fat I need to like you know look this certain way in the bikini I need to become a pro I need to do this I need to do that when I got my pro card I retired it was my last show really interesting why I was just finished I just knew that I was finished what does it take to build a physique like that like what are the dietary things that you would focus on is it protein intake is you hear a lot of math around protein like I've heard up to two or with some people up to three grams of protein per pound of lean body mass I mean like some pretty staggering numbers what what did it really take so for me it took time and consistency I wasn't as technical with my macros and my calories and tracking everything I was making sure that I was eating like a serving of protein with every single meal so I did about one to one and a half grams per my total body weight and I did better and I still do better even to this day with slightly lower carbohydrate intake for show competition it is like for me at least my diet was lower fat lower carb high protein I guess was like the bottom line of it and ultimately that is not sustainable it's not sustainable and it's not good it's not healthy so I want to be very clear that I'm like not advocating anybody do a show like at all it's just it was a time in my life that was a lot of fun and like I learned I learned a lot about people I learned a lot about like those stories that we tell ourselves cuz it's a perfect metaphor right like oh if I just like look a certain way I can get the trophy you know like if I just look have this certain physique then it'll be good enough and what's going on like behind the scenes they're like what like why do you have that story but for me it wasn't I wasn't as like emotionally involved at that level I want to go back to what you said about when you first meet a patient what you're asking them what are you guys talking about what are the like do you have a standard checklist of things you begin to ask people when we come in first I basically start with what's the current problem in all of the um you know the attributes around that so what's going on how long has it been going on where is it going on what makes it better what makes it worse kind of getting the lay of the current symptom picture and then that's often a segue into their nutrition and what they're eating if we don't segue into that will often segue into a story about some emotional thing that happened a death or a loss or a divorce or whatever I can't tell you how many people come into me and say like everything was fine until I got breast cancer or until my husband left me and then everything like follows from that then so we'll go into nutrition and then I ask very explicit questions about bowel movements I ask questions about sleep and their exercise in their movement and then I want to know like what fills their cup like what gives them part like what gives them purpose what are they working for like what's their art what's their creation all of those things and then from there you can get just a just a ton of information about people's inner motivations and what's going to help them implement the suggestions that I'm going to be making this is the thing that I found most interesting in researching you is how often your answers came back to something mental so that was really powerful and it certainly has been my experience in working with Lisa on this so my wife has massive digestive issues and it's been struggling for years and has made a massive amount of progress but every time we have a setback it's around stress like four four and it's crazy how it like if you were just looking from the outside it seems like her mental state makes her have reactions to specific foods that wouldn't have three days before that bothered her and so that's super fascinating so walk me through what are some of the things like what are common things that people struggle with mentally and which came first was it the mental disturbance that then caused the sensitivity or was it the sensitivity and obviously a lot of the neurotransmitters starting in the gut is that what comes first so sometimes it's just physical you go to India you get a parasite and you're messed up for a while but sometimes it is stemming from these deeper more nuanced layers and I think at the core everyone's a little bit different but it all does boil down to some some self narrative of not being good enough or failing yourself or others or wanting love that for whatever reason you're not able to deliver yourself and these are kind of very deep heartfelt like common human experiences and it all revolves around that whether it's around you know performance like I'm a workaholic and it's because I'm trying to provide for my family and like or it's you're looking for acceptance or you're looking for a trophy for like standing like on stage and a bikini like it's all comes back to these little roots of in some way feeling inadequate or worthy what have you come across that explains the physiology yes so I love so this is great so here we go so you've heard of the gut brain connection right for sure so we have our enteric nervous system which is the second brain which is like that vast network of nerve cells that is all throughout the GI tract right base of the the base of the esophagus all through the intestines small large all the organs terminating in the rectum your second brain is managing and monitoring all aspects of digestion everything and it regulates your motility so how frequently you are pooping it operates independently from the central nervous system which is our brain in our spinal cord but it has a relationship so the two are in this very intimate like second-by-second bimodal feedback relationship where the stimulation and information that's coming from our central nervous system is communicated to the enteric and vice-versa so your question of like is that the chicken or the egg like what comes first it can really depend if we're talking at list Olek let's go on the central nervous system angle our central nervous system we have the autonomic nervous system which is fight-or-flight and rest and digest and those two are supposed to be like back and forth right like a seesaw like we need both in things like chronic stress and trauma and abuse and like over dieting and under sleeping for like you know for years or whatever you can get sympathetic over dominance which I give this example a lot but if you are likening to your autonomic nervous system – like a seesaw you want to little kids on the seesaw so they can go back and forth in sympathetic over dominance it's like you have an elephant on one end of the seesaw and a little chihuahua on the other so you get stuck that overdrive Prime's your limbic system to view everything as not safe then there's other layers of the limbic system so your limbic system is filtering all of your sensory inputs it's kind of managing your memories and your emotions and if you're in this state of sympathetic over dominance even like bright lights could trigger your limbic system to say like this isn't safe and then your limbic system activates your sympathetic nervous system your sympathetic nervous system is the word suppression is not the right the exact technical term but it dis functionally influences the enteric nervous system where maybe your stomach acid production goes down or like you're losing your ability produced I just have enzymes and things kind of like grind to a halt you know your gut slows down right some people get constipated some people get diarrhea some people get both some people develop IBS so from that way whether it's a memory that's triggering you or a sensory input that's triggering you or just this like grind of stress that can be enough to create sympathetic over dominance we call this dysautonomia I'm sure you've heard that term and then decide no Mia no Mia so dis autonomia underpins IBS which is irritable bowel syndrome inflammatory bowel disease menopause anxiety most like function what we call like a functional gastrointestinal disorder which is be like you're chronically constipated but we actually can't find why we're seeing that the roots of these are imbalance in the enteric nervous system which are is coming from dysautonomia so it's fascinating so that's like that and coming this way but then say you're having digestive distress you're uncomfortable because your gut is full of gas you know and all of your pain receptors are firing like mad then that feeds back up to your central nervous system and you're anxious or you're irritable for no real reason so it goes both ways what the hell did we do yeah yeah it's a great question so this is like the final frontier not just in like digestive distress but I think in many chronic conditions and disorders so ones that are not necessarily caused by like a physical event you know it's not a parasite like you didn't break your arm like I think even you know cardio to their disease all has roots in mindset work and undoing in deconstructing these unhelpful stories that we have about being on where they are like not good enough or those types of things however before we just jump into that there's practical things that we can do I call this distressing your gut right I even have like a pearl like an Academy about it how do we distress our guts so on the practical perspective there's a couple tools that I like and we were chatting about one of them earlier which is the daily walk going for a nice slow stroll preferably in nature you know Japan is doing a ton of research into this they have a beautiful name for it it's called shinrin yoku means forest bathing and what they're finding is that walking in nature helps to balance the sympathetic and parasympathetic nervous systems and buffer the brain against the deleterious effects of cortisol so cortisol itself like inherently is not bad right like any other hormone is just not bad in excessive of course it can be but going for that walk is unbelievable helping to de-stress I often tell my clients like if you go for a walk every day in a year you'll change your life just that nothing else no dietary tricks like you know nothing else just go for that walk so interesting so this reminds me of grounding so where you go outside you take your shoes and socks off and you stand on earth already I'm not cement yet not yet like legit on the ground do you think something like that is playing out when you're forest bathing or is it literally just it's pretty and you're walking slowly I think there could definitely be a component of that but when we think about like the physical processes that happen when we walk as well what's going on like our blood is circulating right so more blood is being delivered to our brains more blood is being delivered to our muscles right so we're delivering oxygen we're delivering nutrients we're delivering sugar we're taking away you know carbon and lactic acid and all the like junk so you're increasing that whole process but also you know from real evolutionary perspective like our bodies were made to walk like we were made to move and in terms of like digestive distress I'll tell folks movement equals movement so one of the best interventions for constipation is walking because you know what do we do now that we we mostly like sit around all day like many of us sit around all day with terrible posture eating food out of vending machines there's an enormous disconnect between our bodies and like our lifestyle and so the walk helps bring that back in we can take the walk step further and turn it into almost like a meditation a walking meditation or just simply an exercise and mindfulness so I might coach people who are open to it and I don't always start with us who are like super overwhelmed but when you're walking you know feel the Sun and the air and the wind on your skin really listen to the sounds that are going on around you instead of like whatever committee is in your head and like the list right look at what is directly in front of you life is another person is it a trees that birds and just really experience that at like a microsecond to microsecond level and when you might find your mind like wandering like galloping away as it's going to you just bring it back so you can take the walk step for like a step further and this helps cultivate self-awareness not just like awareness of thoughts but also awareness of body which if we're looking to improve our quality of life again like coming back to that peasley you have to have some level of self-awareness at that mental emotional and physical level all so I think it's a wonderful way that we can get into a person from multiple different doors next is sleep and I take sleep very very seriously with my clients again because a lot of them are completely overwhelmed and are just scrolling on Instagram into like 2:00 in the morning you know looking at things that are stressing themselves out or worse they're like looking at the news right and so creating real boundaries around your sleep-wake cycle and creating a bedroom that you actually want to sleep in right so ideal sleeping conditions for humans are the room is dark and it's maybe on the cooler side you don't want to feel hot or sweaty at all like you want to be very very comfortable in bed and then you don't want anything like stressful around your bedroom like I don't know unpaid bills or like unfinished products like you know projects like things that are going to keep your mind hooked on them and if people a lot of people are there light sleepers you know so any little thing will wake them up you know that maybe there are parents and like their constant they're just trained to like listen to their children so I'll often tell people to like get a white noise app or like an air filter or a fan that will put out white noise so that their brain can disengage from being hyper-vigilant you know listening for like the kids or like the person that's breaking into their house or whatever yeah only you could sleep through that so that's really interesting I think that sleep is something that's really underutilized but I've never heard anybody talk about the bills and unfinished projects and I think that's really really fascinating do you talk at all about blue light or so what are your recommendations around that so and it that's actually a great little like segue because say someone is not really actually willing to put down their phone yet right like they don't they're not quite there yet they can put their phone on night mode where when the Sun sets it the blue light is removed or you could get blue light blocking glasses you know on Amazon for I don't know 15 bucks like they're very very inexpensive and what that does is that reduces the stimulation of your brain in terms of the blue light so blue blue light can decrease your melatonin production which of course is responsible for our circadian rhythm which is like the sleep/wake cycle but what we're seeing also is that it's also highly stimulating in a negative way to the limbic system and again that limbic system is what's guarding like our sensory input which makes sense right it's a visual input and then emotions and memories and things like that so a lot of folks are there scrolling on Instagram at night getting completely overstimulated by the blue light and that's bringing up all of these feelings of like unworthiness like resentment you know our memories start going that is a big reason why like nighttime is an issue especially when we're on our phones because it's opening up this gateway to our limbic system yeah it's really interesting I've often felt that there's a part of my brain that's like shut off at night I'm like there are things that in the middle of the night if I wake up that I will think about that a loop in my mind I'll be unable to sleep but I know as soon as the Sun comes up I'm not it won't bother me I can think about it in the same way I could even like really focus my time and energy on it but it's not gonna bother me in the way that it bothers me at night I'm guessing there's something that they're probably really is either a different neuro chemistry going on or that there really is a part of your brain that in the sleep cycle begins to shut down or is impacted by the melatonin or whatever the things that help you sleep that's at least experientially how it feels the other part I think is in daylight when I'm not supposed to be in bed I have the most powerful thing in my disposal which is action and we're just thinking of today for some reason this morning thinking about how action really does cure all anxiety like if you're the unfinished project is sitting there it's niggling at you but if you just go work do it yeah yeah if you take even 15 minutes and make progress on it there's something in the brain that goes okay we've made progress on that thing and begins to alleviate which is really powerful so once we've taken care of the the stuff that we just went through give a quick breakdown of like story how you begin to help people get out of that and then I want to talk about what we can be eating or what we should avoid eating I think again it comes back to self awareness the very first piece in deconstructing the story is it's acknowledging that there is a story that might not be serving us it's all like you know when you're an alcoholic you have to actually admit that you're an alcoholic like what with these stories with these like unhelpful thought patterns we have to admit that there is something that is going on that is not helpful for us and people have really traumatic things happen to them so if you were raped when you were a child like obviously like that is not your fault that is not a story that you are telling yourself but you might be telling yourself a story about who you are as a person now because of that experience and now you have a responsibility to yourself if you want to be fully engaged in your life and be like whether it's happier or more peaceful or like more at ease or more develop more self-confidence to like overcome challenges and obstacles so that you can just like engage with the world more and like make a positive difference you have to begin to take responsibility for how you're going to move forward so awareness of the story identifying the story and then there's a couple other different tools like identifying your role in your own story giving other people that might be featured in your story the benefit of the doubt that they're doing the best that they can meaning what so this was somebody that's my parents did a bad job they were poorly yet yeah bottom line is that your parents with the tools that they had at their disposal at that time at that second are doing the best that they can what I think it does is it levels the playing field that we are all imperfect human beings that are doing the best that we can okay so we we're changing our own story we're finding our role in it we're reassigning a new role to people that play a part in our story do you help people construct a new narrative is it around empowerment like what's the core of that new narrative the core of the new narrative I this might sound like not what you're expecting is cultivating boundaries and clear communication like really saying what you mean and what you want and what you need and not trying to manage the emotions of others and trusting yourself in to actually be able to like state your preferences draw those boundaries and tell people how you feel I feel like men and women are both socialized in different ways to not trust ourselves and so part of the work then becomes learning how to trust yourself again and part of that is communicating what you're actually like desiring thinking feeling and wanting in being willing to experience their emotional reaction to that and also trusting that they can handle their emotional reaction and that they can handle your emotions as well it's really interesting that you know all of this started from a conversation about the enteric nervous system and but it's it seems very right and very true and certainly very accurate to like though the one thing that anybody that thinks that this is disconnected need only ask themselves is have you ever had diarrhea because you were nervous yeah and it's like once you realize oh yeah like I've had that trigger just thinking about something or having something stressful that I have to face yeah gives me an upset stomach like it's really interesting it is it well and think about like when your foot when you're falling in love like think about when you are when you like meet that person right and like you're meeting up and like that that like soaring feeling in your gut it's inch it's intuitive right or when you get the bad news like how that feels like that like clenched in your gut but even beyond that we can look at the fact that when we crunch all the numbers if you are someone who as a child had you know how to high aces score so aces is adverse childhood events score if you were subject to abuse or trauma or grew up in an alcoholic or or addicted household you are more likely than someone who didn't have those things to develop not only all a chronic digestive disorders like IBS and inflammatory bowel disease and these types of things but you also are at greater risk for multiple different types of cancer and cardiovascular disease and neurodegenerative disease all of those things so it's not just like gut stuff right it's heart stuff it's brain stuff it's circulation stuff so basically like having these things set you up early in childhood heavily influences future risk so it's not just like all in your head like all in your head that actually creates like physical changes and outcomes and risk for your life yeah there's a book called the brain that changes itself which is a pretty fascinating look at how we have this organ that merely by thinking about something new can actually change its physical structures which is already fascinating yes and so understanding that we have this profound ability to change our the and the physical structures of your brain knowing that that echoes in the body knowing that the microbiome is sort of like this colonization inside of you of something that isn't technically you it's not human right it's so how do we one how do we understand that but you just give people a little bit of frame of reference around what the microbiome is exactly and then how do we if we can use a garden metaphor like how do we grow the right things how do we plant the right things how do we sustain them I love those too because there's actually a hugely intimate connection between the microbiome and the second brain so the microbiome is a term for a V colony of bacteria that live reside in the large intestine we also have a microbiome on our skin in an our mucous membranes in our genitourinary tract and like in our scalp the one the microbiome in the gut they number between one trillion and 10 trillion cells so humans are we humans each of us has about a trillion cells so we are at least as much bacterial as we are human if we took all the bacteria out of like an inch and a half of your large intestine more bacteria live there than all humans that have ever lived since the dawn of our species collectively they weigh about three or four pounds right so this is like organ size and they are represented by thousands of different species and strains and you use the word ecosystem and I love that because it is the microbiome is very much an ecosystem and like an ecosystem on earth diversity is like the buffer against ruin right so you want your gut to have a lot of different species because if I don't know you get a pathogen or you take antibiotics like that's gonna wipe some of your guys out so you want other guys to be able to take over it's just like if you you know you have a garden but you're only growing lettuce say we'll say the slugs move in right you're gonna lose your whole garden but if you were growing lettuce and carrots and blueberries and had an apple tree like the slugs aren't gonna make you lose everything you have that diversity in there to buffer against negative consequence so what we're learning is that it does everything from helping us humanize the food we eat so we eat a lot of plants right so humanized means our bacteria help take plant nutrients and plant pieces you know to be extremely simplistic and manipulate them so that they can be absorbed and utilized by our human cells so it's almost like a conduit or like their alchemical it's like they're creating this alchemy that allows us to actually derive the nutrition from the foods that we're eating the microbiome also helps manufacture certain vitamins in like sort of sub vitamins and it also helps with blood pressure and blood lipids and our waistline and it helps talk to our immune system so that our immune system doesn't become overstimulated or too lazy it talks with our enteric nervous system to help promote optimal motility it recycles reduces detoxifies a number of different hormones it activates certain hormones I mean what have I met like there's there's virtually no corner of our body that our microbiome doesn't touch taking if people have eczema you know like skin rashes dermatitis acne probiotics can help with that you have environmental allergies probiotics can help with that how do we know the which ones to use so like as Lisa went through this that was where we first started we found that actually some probiotics were upsetting her something even more we found others seem to do absolutely nothing we worked with somebody who created a custom one for her yeah okay so I want probiotics to be a silver bullet they have not been so far for Lisa anyway how do we know what probiotics tatin yeah can we expect I can give some general rules or around that and just for for people who are listening probiotics are like the supplemental form of beneficial bacteria you're literally eating bacteria you're literally eating bacteria and they are not a silver bullet so I want to be very like clear about that because there is much more to how the microbiome manages itself and operates and executes than just by like externally taking in a bunch of probiotics but for like general ground rules what I would say when we're looking for a probiotic is you want to get a probiotic that mimics like general healthy human gut flora as much as possible so I tell folks you want to be looking for a probiotic that is very rich in lactobacillus and Bifidobacterium strain but like multiple different strains and that is free from corn soy and milk a major reason why people react poorly to probiotics is because they're grown in like a milk medium and they're actually sensitive to Dairy so you want to make sure that you're getting hypoallergenic probiotics let's say that on the bottle yes okay you want to you want one that at least says corn soy and dairy free another thing that you want to look out for is a lot of probiotics try to be everything so they're like a probiotic and a prebiotic so they're made with things like you know inulin and something called fos fructooligosaccharides well those those two things those prebiotics for some folks especially if I already have a disrupted microbiome those are – map foods and that can be gas producing and promoting in itself so it's like you're not actually reacting to the bacteria you're reacting to all the things that are added to it right and then another thing that we want to look out for is you want to make sure that you're getting one that is like a moderately high dose like between twenty and a hundred billion right and you want to get one that has lots of strains so you want to have a high strain you want to have high strain counts high CFU counts colony forming unit counts one that mimics the human microbiome and one that is free of milk corn soy and tons of like oligosaccharides and with also with probiotics I like folks to get like just a probiotic like don't get a probiotic in an enzyme and a multivitamin like doing all the things like just get the probiotic there are strategies however to your point with Lisa to improve the microbiome without without probiotics with more about fecal microbial transplants so this this is something that I think in ten years is gonna have much wider application than it does now so currently research supports FM t for folks that have had seed of like chronic c diff and they can't get rid of it Clostridium difficile which is something that is induced by antibiotics it's essentially like an antibiotic associated diarrhea but this you know c diff can can kill people right so it can you know it's it's extremely serious I have worked with some people that have had FM t for maybe like IBS or inflammatory bowel disease so I think it's very exciting and I do think that if all other things have been exhausted that that should be that should be on the table interesting do you think that you need to sort of clear the path with aggressive antibiotics for the FMT to work can FM t just be additive to where you are today like what does that protocol look like well someone that is a candidate for FM t is definitely gonna have a stool test and like see who's around right like what like if there's if there's frame pathogens on board or if it's just an overgrowth of what we call it commensal bacteria I refer to them kind of like as frenemies so it depends on who's around like how they act they can be beneficial or not so I wouldn't I'm not willing to make a blanket statement like everybody needs to like wipe them all out with antibiotics or just like go for it it would really depend on like the level of pathogenicity and also did we get to the spot because we've taken already ten rounds of antibiotics like maybe we should give a break and like really try to build up the microbiome with nutrition and maybe use much gentler anti microbial work which for some folks is as easy as like building up what I call the digestive fire which is our stomach acid and our enzyme and our enzymes and our bile because all of those are antimicrobial and sprucing up like the lining of the gut and decreasing inflammation all of those things first and then doing fmt but if you have like a frank pathogen in there and yeah I would do a killing protocol first absolutely talk to me about stoking the digestive fires how do you do that mm-hmm so a supplemental way is you take a digestive enzyme with meals right I mean you just do that actually kick-start things though for you or will you be will you have to take the digestive enzymes all the time in my clinical experience it acts more like a jumpstart so we have our enzyme status and then we have stomach acid stomach acid energetically is very expensive to make because it's pH is only one or two and our pH is 7 right so it takes a lot of work and energy and cellular cellular energy for our body to make enough stomach acid to break down our protein you know break down whatever else is around and be at high enough levels to serve as an antimicrobial and a substance that helps promote optimal motility but in the presence of supplemental stomach acid because we're built on feedback loops that can wake the stomach up if you don't want to take enzymes you don't want to take acid there are some things that you can do to build your digestive fire on the enzyme level having vegetables or fruits or whatever that you harvest out of your garden like eating raw foods contain like beneficial bacteria right fermented foods are gonna contain that official bacteria we haven't even talked about that so fermented foods are ones that have been inoculated with bacteria the bacteria eat the sugar in there you know what have you and create something different like yogurt or kombucha or kimchi those are all ways to bring up bacteria and they also contain enzymes a food like pineapple is rich in enzymes so these are all things that can help bring up enzymes on the acid front Pro eating a little bit of protein consistently every single day will actually help increase stomach acid production again because it's built on a feedback loop right so if you're a vegetarian you're only eating beans and rice your body is like oh we don't need that much fire that much power to break these things down that's often why vegetarians if they're like deciding to get back into meat again they have like I don't know a chicken breast like that's gonna really mess them up because they don't have the ability like they don't have enough on board yet so you want to be more graded and sort of like slowly taper up one more food type that really can stimulate not only like enzyme and acid production but also bowel flow is bitter foods I know that you eat dandelion yeah dandelion is so good uh-huh do you know how I do it I chop it up and I cook it in olive oil with like a little bit of garlic and some salt and I slow cook it and it like falls apart it's glorious and when you cook it that way it's not as bitter because I've had it raw on accident and and it's horrifying yeah so is it yeah it takes the edges off the bitterness for sure it's more like melt in your mouth but you still get them you still get the benefits and what is what is the bitterness doing it's jump-starting what so the bitterness will help increase your enzymatic output and it's also gonna help with bile flow this is gonna help get your bile flowing as well it's very interesting so for me one of the most interesting things to come around in a long time is FM t I'm super fascinated to watch that grow and develop what's the most interesting thing that's sort of new on the cutting edge of digestive research right now it's microbiome based I think that we're gonna be able to in mmm you know ten to thirty years analyze someone's microbiome you up right and know its biggest but but it's coming and you are gonna get at a very fine level that's very custom tuned by like probiotic for you that's going to be able to correct whatever's going on whether it's like modulating inflammation or like filling those diversity gaps or you know balancing the immune system decreasing autoimmunity breaking up plaques in your arteries those types of things I think the microbiome is really like where it's where it's headed and so I'm extremely excited about that Wow yes yes good answer all right where can people find your book well they can find it on Amazon in Barnes & Noble and it's also I'm have it linked on my website jyllian t-dot-com if people were only gonna make one change what's the one change they could make that would have the biggest impact on their health go for their walk wow that's so interesting and be nice to yourself those are fascinating answers that ring very true to me I'm super super impressed with the way that you go down that path so thank you very much for that I think that's really interesting guys I think it's good advice go for the walk be kind to yourself getting control of that story is huge it maybe chew your food – all right you already here first all right guys if you haven't already be sure to subscribe and until next time my friends be a legendary thank you guys so much for watching and being a part of this community if you haven't already be sure to subscribe you're gonna get weekly videos on building a growth mindset cultivating grit and unlocking your full potential


  1. please do check sadhguru jaggi vasudev's videos…

  2. sir why don't you take sadhguru jaggi vasudev's interview?

  3. Tom:

    Have a lot of respect for you, but it has been a while since you've had an interview with people that actually have a scientific background on the subjects they're discussing. No big discoveries with this interview. She claims to have a handle on probiotics when in fact she knows nothing of the subject. Not even the experts have a handle understanding gut biome. Want a mirade of probiotics, learn how to fermint a variety of different foods. Over the counter probiotics, clinical studies are not showing no benefit with semi healthy people.

  4. I need to sort my shit out. Had cancer, chemotherapy, try to eat healthy and do it for a while. Then fall off the wagon every time. Have a week of eating crap and back to square 1. But in truth my gut has never recovered from the chemotherapy

  5. The level of knowledge shared in this episode is insane. I was taken a breath in between the questions for this queen of knowledge as she pushed through so much info in such a short period of time. Thanks πŸ™πŸ» Again! The human mind & body fascinates me more & more everyday. Time to respect & look after it a little more now & in the future & get waking & chewing more!

  6. This is incredible!You guys are both amazing and this video provides SO MUCH VALUE!!And Jillian is a beautiful woman! Thank you!

  7. Thank both of you so much <3

  8. Just bought your book and hope to be reducing my 15 pill a day cocktail to zero pills and instead a proper diet to control body and brain issues

  9. Im 57 (on my journey to 150) and have come to many of the same conclusions having been hypersensitive to emotion and mental awareness (2 of my labels are bipolar 2 and adhd) …i will be reading her work

  10. I’m heading out for my walk with my two doggies now. Thank you very informative!

  11. Tom thank you so much to give us access to all this information. Love this topic, I wanted the show to continue.

  12. Be nice to your self go for a nice Slow strole through a park like area daily. Feel better. Improve your life gently & consistently. Be NICE NURTURING NOURISHING: CARING for your HEALTH FIRST. This habit WILL HELP YOU LEAD BY mature Example for your friends & FAMILYπŸ’‹πŸ’›πŸ’›πŸ’›πŸ’›πŸ’›πŸ’–πŸ’•πŸ’“πŸ’žπŸ’˜πŸ’ŒπŸ’—πŸ’›πŸ’›πŸ’›πŸ’›πŸ’Ž
    MATURE LOVE is REASONABLE PERCEPTION & outlook. Memo!!! RememberπŸ‘€πŸ‘€πŸ’›πŸ’›πŸ’›πŸ’›πŸπŸto behave
    Be GOOD!!!πŸ‘ BE Well Behaved. Well MANNERED with Self and others around you daily. We are all fragile imperfect minded people. We are ALL GOOD ENOUGH TO IMPROVE our personal social SKILLS daily. Feel better. God BLESS ALL. SHARE. Keep SHARING GOODNESS during our daily WALKS!!!πŸ’›πŸ’–πŸ’›πŸ’•πŸ‘„πŸπŸ†πŸπŸ‘ŒπŸπŸ‘€πŸ‘€πŸ‘€
    Life is LOOKING πŸ‘ GOOD!!😁 Energized!! Get into LIVING LIFE!!!πŸ˜†


  14. Emotional immaturity VS MATURITY OUT LOOK to be able to work at making our situation better ( desire to cooperate to REASON with those around US to find PEACEFULNESS & COMFORTABLE ENERGYπŸ˜ƒπŸ˜

  15. Vegetarians don't only eat beans and rice pretty stupid comment. I'm a vegan eating plenty of protein(140-175g day) and I'm much more in a better shape than other people in my age group.
    Otherwise great interview!

  16. That was really good content. Directly ordered her book. Thanks a lot!

  17. Jillian and Tom this was on point! Thank you for going more into the link between mental health and food. It is so so so unrated.

  18. everybody is a expert in everything, this is awesome

  19. i love her, that expressions, that voice and eyes, and smile jjaj

  20. so sexyyy

  21. She presents powerful clinical/lifestyle info. And she explains in such a way that you cannot get lost! Love that you had her on….this is what I am studying, and it is a very exciting arena in health/nutrition.

  22. most phones have blue light filter that turns on and off with sunset.. use it

  23. I might add, clean your house!

  24. Great sleep, training and quality meat and fats work for me

  25. I have IBS related disease, it's a pain to live with it, I wish I had known few years ago what I know now. But I'm also grateful and feel happy about it, if I wouldn't have gotten ill with Crohn's disease, and haven't been through the darkness I've experienced, I simply wouldn't have gained this knowledge of my body, diet, mind connection. It has changed me in a multitude of different ways. It's funny how when something like that happens we're willing to share it with other people so they can learn from our mistakes. I've noticed this kind of transition in a lot of individuals who have brought some profound value to people all over the world. I feel like it's something like a mission considered by my subconscious side.

  26. I was on my morning walk while listening to it. I simply had to use Jillien's knowledge for this vid https://youtu.be/7-AM3tjVAZU πŸ˜‰

  27. Amazing knowledge and information

  28. "You go to India, you get a parasite, and you're messed up for awhile" And you said it twice?Nah, girl. Maybe YOU the parasite in India? lol, I kid. I understand context and the point you're making, but I also see your lack of self awarenessβ€”be mindful of your privilege, we don't need to fuel that xenophobic bullshit. I appreciate the scientific information, thank you.

  29. It is important for us to actually taste the bitterness in the mouth which will kickstart the digestion. Ayurvedic herbs/combos like tri-phala does exactly that. And neem used to brush your teeth (without added sugar) does the same thing. Which is why Tom needs to interview an Ayurvedic expert. And please we don’t need a β€˜beautiful Japanese word’ to go walk in nature. Enough with glorifying anything that comes out of Japan. Please!

  30. I could listen to this ALL DAY LONG! It’s so interesting! I love this episode on the gut brain connection, she is amazing at describing and breaking down this information so anyone can easily understand it!

  31. Love this – so informative and all encompassing, taking into account our entire being, not just one element. Thank you for sharing πŸ’–

  32. good topic. But I just hate the way she speaks, she has this very arrogant tone. I donΒ΄t like to criticize, but I just had to stop listening to this. This is by far my favorite channel and I love all the other interviews.

  33. My MIND IS BLOWN! Thank you Tom for this great channel and this interview. I am especially curious about your wife to be honest because i feel i am having very similar issues.
    Can your wife come on the show? πŸ™‚

  34. Dr Sebi has been preaching this for 30years . The herbs are for the healing of the nation

  35. Saw myself inside out on this talk…
    So… im trying to listen to inner voice, the intuition to try a new way out, that brings better results in many aspects of life… THANK U!

  36. she smart

  37. Dude… Thank god she wasn't born in a spanish-speaking country haha

  38. help me I don't know what to do

  39. I want to dieπŸ˜”

  40. By far, this is THE MOST helpful episode of Health Theory I've seen yet. Something about the way Jillian described the various mind-gut connections in the body really resonated with me, and her suggestions for how to improve are so so so useful. Thank you for bringing her on the show, Tom!

  41. Can ist talk with somebody about the carnivore diet?

  42. She is awesome !

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