Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- Gastroenterologist, nutritionist, and top authority on the gut microbiome, Dr. Gerry Mullin shares his cutting-edge approach to rebalancing metabolism by reducing the fat-forming bacteria in the gut and reseeding it with fat-burning bacteria. In this episode, learn his top foods to eat and which to avoid. #1 Nutrient A broad spectrum formula to increase Nrf2 and reduce NFkB plus herbs like curcumin, resveratrol, green tea, and sulforaphane #1 Lifestyle Tip We have to start with food and minimize the use of antibiotics in livestock and consumption of antibiotics in medicine. (Antibiotics wreck the gut microbiome.) Show Notes Dr. Mullin shares his weight-loss journey, which taught him that fat loss is not about counting calories, carbs, or fats; it’s all about the balance of bacteria in your gut. Eating a low-glycemic index, high-fiber, and high-color diet are key to changing a fat-forming gut microbiome into a fat-burning one. One of the primary ways that gut bacteria control our metabolism is through their role of keeping the gut barrier intact. Leaky gut leads to bacterial leakage, inflammation, and leptin/insulin resistance. Dr. Mullin connects the dots between leaky gut, fat formation, and muscle loss. High-fiber foods like berries are low in FODMAPs but high in prebiotics, which are great for growing healthy bacteria. Bacterial diversity is a symphony—the more instruments you have the better it sounds. When you eat out of sync with your gut clock, you can get yourself into trouble because the gut goes through a cleansing phase which clears food and bacteria. Meat eaters have a different gut microbiome, which is why Dr. Mullin suggests eating mostly plants. If your gut bacteria are off, eating a high-meat diet may increase your risk of heart disease. Dr. Mullin discusses the details. The best diets for long-term health may not be high-fat or ketogenic diets, they may include the Baltic Sea diet and the Mediterranean diet. Gluten-free diets can be problematic if one doesn’t broadly increase the vegetable content in the diet. Grains have lots of fiber, which increase bacterial diversity. Dr. Mullin discusses how gut hormones speak to the brain, telling the appetite centers to decrease intake of food and increase gut motility. Fiber and protein can help increase the levels of gut hormones. Sometimes when people jump off a gluten-free diet and go to a high-fat diet, they can decrease the bacterial diversity in their gut microbiome. Maldigestion is problematic for a healthy gut because digestive secretions (like bile and HCl) help keep bacteria in the right spots. At Dr. Mullin’s clinical practice, many of his patients think they have acid reflux, but he has found that they actually have bile reflux. He likes to include supplements like d-limonene and increase lemon water before meals. He has found that treating SIBO with herbs works better than using non-absorbable antibiotics.