菌群多样性-伯格医生视频

StarCare

视频：



在所有能改善健康的事情中，有一样东西几乎排在首位。

但我最近发现，我从来没有做过关于这个特定主题的视频，那就是关于你肠道微生物的多样性，以及如何增加你自己的微生物多样性。

那么，首先，什么是“多样性”这个词？
嗯，它指的是你肠道中不同物种的数量，明白吗？

你还有一个因素是“丰富度”（richness），指的是微生物的总量。

所以理想情况下，你希望拥有一个丰富且包含大量不同物种的微生物组，你知道的。

这有点违背了那种观念，比如健康就是保持干净，对吧？
远离细菌。嗯，显然？这正好相反。

你希望体内有很多“细菌”（germs），但是在体内，并且你希望它们是友好的。

如果你没有这种多样性，无论你是否真的会招来更多不友好的病原体——我说的是，比如沙门氏菌、幽门螺杆菌、艰难梭菌、大肠杆菌。

你知道，所有这些微生物确实存在于你体内健康的环境中，它们不会“抱团作对”（body up，此处应指过度繁殖或变得有害），除非因为环境变化导致关系改变。

但如果你缺乏这种多样性，各种问题都可能发生。

腹泻、肠道炎症、你会接触到更多毒素、肥胖、新陈代谢减慢、情绪低落。

这一切都与一种叫做“菌群失调”（dysbiosis）的东西有关。

事实上，这种失调（此处原文为biosis，应为dysbiosis）几乎与所有疾病都有关联，甚至包括阿尔茨海默症、帕金森病、多动症（ADHD）、精神分裂症、双相情感障碍、焦虑症、抑郁症。

所以我认为这个话题真的、真的非常重要。

甚至癌症。是的，当你患有癌症时，通常也总会有失调存在。所以拥有种类繁多的这些物种是如此重要，它们能制造维生素用于免疫保护，能降低炎症，滋养结肠细胞，帮助产生氨基酸、神经递质和其他蛋白质来保持精力充沛，总之是各种与健康相关的事情。

现在，你还必须意识到，在你的肠道中，99%的微生物是细菌，但剩下的1%也很重要，它们构成了友好的真菌，比如酵母、友好的霉菌和其他友好的微生物。

所以不全是细菌。然后如果我们看细菌，好吧，细菌有两类，它们都被称为“厌氧菌”（anaerobes），意思是它们能在没有氧气的情况下生存。
一种叫做“专性厌氧菌”（obligate anaerobes），明白吗？
这类微生物如果暴露在氧气中就会死亡，所以它们只能在无氧环境下生存。

然后你有另一类厌氧细菌，叫做“兼性厌氧菌”（facultative）。
这类细菌，即使被称为厌氧细菌，它可以在没有氧气的情况下生存，也可以在有氧气的情况下生存。
所以它两者都行。在大多数研究者的研究中，被研究的是兼性厌氧微生物，而不是那些讨厌氧气的其他微生物，对吧？
它们在氧气中会死亡。而那些特定的细菌（指专性厌氧菌）占所有细菌的99%，明白吗？
只有1%是那些实际上可以在有氧或无氧条件下生存的细菌（指兼性厌氧菌）。
有趣的是，大多数研究只关注那1%。
所以换句话说，我们不知道的事情还有很多，好吧，因为很难培养那些只依赖无氧环境的微生物。

所以我们有大量根本不知道的事情。

但我们确切知道的是，多样性越多，你就越健康。

但即使我们谈论营养密集的食物，好吧，营养密集的食物依赖于土壤中微生物的多样性。

所以如果你想要营养密集的食物，你必须确保土壤拥有非常广泛多样的微生物。

如果我们想要健康，我们需要确保我们的肠道中有广泛多样的微生物。

正是肠道中微生物的多样性赋予了植物免疫保护，赋予了植物维生素、矿物质、植物营养素（此处原文fido nutrients应为phytonutrients）和抗病能力，然后那株植物会变得更强壮，它也充满了微生物，因为植物也有自己的微生物组。

而这与吃植物的动物有关，对吧？
那种动物的健康依赖于植物的健康。

现在，这关系到下一个话题：我们如何增加肠道中的微生物多样性？
第一种方法是吃生长在具有多样性的土壤上的食物。
好的，所以在农贸市场购买你的沙拉和蔬菜，
会比在杂货店买那些你不知道从哪里来的蔬菜要好得多，但你基本上能知道如果你吃了那种食物，因为它吃起来像是没味道的（tasteless）。
如果你有更多风味，你就能获得更多营养，并且你可以放心它们是在土壤中真正良好、多样化的微生物组里生长出来的。

另一种方法是开始吃更多种类多样化的植物。
好的，比如在你的沙拉里，我对此完全有负罪感，我
通常很长一段时间里都吃同一种生菜。
所以我最近在学习完所有这些之后，开始多样化我沙拉中吃的植物种类。
所以我正在往沙拉里放一些我以前从未吃过的东西。
然后当我去杂货店时，我就尝试几种不同的新植物。
我把它们放进我的沙拉里吃掉，我肯定地告诉你我注意到了很大的不同。

另一件可以增加多样性的事情实际上是锻炼。
锻炼这种压力，是一种积极的压力，能在你的肠道中创造更多的多样性。

此外，更好的睡眠也能做到。

还有间歇性禁食（Intermittent Fasting）？是的，它有一种积极的压力，能增加你肠道（原文为God，应为Gut）中的微生物多样性，相比整天吃零食，后者基本上会产生很多“懒惰”的微生物。

这和我农场里的动物非常相似。
如果我整天像喂零食一样喂它们，它们就会超重，或者变得懒散。
它们真的不怎么动。所以，例如，
我的猪，我让它们遵循间歇性禁食时间表。
它们一天只吃一餐。
我的鸡大约是18:6的窗口（18小时禁食，6小时进食），所以我一天喂它们两次，这样它们可以禁食18小时。我的狗也是一样，但我不给我的狗在（正餐之间的）小零食上喂太多零食，因为那样会打破禁食。

下一个可以增加多样性的事情是摄入更多的“植物化学物质”（此处原文females应为phytochemicals，即植物营养素）。
好的，“植物化学物质”。什么是“植物化学物质”？嗯，就是那些纤维营养素，比如不同植物中的类黄酮，柠檬、酸橙、浆果之类的，还有单宁酸和不同的草药，甚至不同的茶。
姜黄中的姜黄素（Kuminin应为Curcumin）是一种植物化学物质。
但植物化学物质是一个包含许多不同类型植物化学物质的广泛类别。

如果你摄入种类广泛的蔬菜，也许还有浆果和其他植物，你会获得很多植物化学物质，这将刺激你肠道中广泛多样的物种。

一个真正能增加多样性的好方法是食用芽菜（sprouts）或微绿蔬菜（micro greens），而且是生长在土壤上的，因为芽菜通常不是在土壤中生长的。
但当你开始接触微绿蔬菜时——不是种在椰子纤维上的，我说的是真正的土壤——这有点难找，但你可以自己种。
但这些微绿蔬菜（原文micro grains应为micro greens）不仅富含植物本身携带的友好微生物，还富含植物营养素（phytonutrients），包括大量的多酚和纤维，你的微生物会非常喜欢。

所以当你吃微绿蔬菜时，你就是在大力支持你的肠道健康。
最酷的是，你不需要吃很多。
你只需要一点点，因为它们富含的这些植物营养素非常浓缩。

下一个是益生菌食品。
发酵食品至关重要。它们拥有如此广泛多样的不同微生物。
想想酸菜（sauerkraut）、泡菜（Kimchi）甚至开菲尔（kefir）中微生物的多样性吧。
我是说，那里有非常多的不同微生物。
所以当你吃这些多样化的食物时，你就获得了其中的益处。

我是说，就拿一种微生物来说，乳酸杆菌（Lactobacillus）。
某些乳酸杆菌能帮助你制造血清素（sopamine应为serotonin），这可以帮助支持甚至可能预防多动症（ADHD）、抑郁症、焦虑症和许多其他类似的疾病。

然后还有生食。更多生食更好。
所以如果你要吃蔬菜，而你把它们全都煮得烂熟（cooked to death），那就不如吃生的那样支持微生物组。
我认为蒸熟、煮熟和生食的平衡是好事。

现在，同样重要的是要谈谈反面，什么会降低这种微生物多样性。
好的，头号杀手是广谱抗生素。
所以，杀手，任何时候你服用抗生素，并且要谨慎服用，一定要同时服用益生菌，或者开始同时食用益生菌食品。
非常重要。还有其他一些你或许没意识到的抗生素类物质，比如草甘膦（glyphosate），它在转基因（GMO）食品中，因为他们把这种草甘膦喷洒在土壤上，而这实际上被归类为一种抗生素。
不幸的是，这种化学物质存在于如此多的食物中，我的意思是，它几乎无处不在，这意味着我们需要积极努力地来增强我们的肠道。

现在，那些用单一栽培（monoculture）方式喂养的动物，比如只吃一两种或三种食物（谷物，甚至草），它们可接触的微生物较少，它们自身也拥有较低的多样性，因为动物是从广泛的植物中获取其多样性的。
这就是为什么，当我研究我的牛肉（以及我做的那项研究），我不知道你是否看过那个视频，我会在下面放个链接。
我有一片非常多样化的牧场，不仅有草，还有小麦（应为各种植物）。
我的意思是，那里可能有超过40或50种不同的植物，这些动物有机会吃到，那是它们各种食物的自助餐（smorgasbord）。
当我研究我的牛肉时，我们将其与全国许多其他农场进行比较，我的意思是，说到健康，
我的意思是，即使牛肉中的最终营养素含量也比大多数其他农场高出三倍。
没错。动物体内含有植物性化学物质。
是的。所以现在你可以通过吃牛肉来获取抗氧化剂了，对吧？
你只需要确保它是非常、非常健康的（动物来源）。

所以另一个会降低多样性的事情是压力。
人工甜味剂、炎症也会做到这点——脂肪肝，事实上，任何肝脏问题都会，因为肝脏制造胆汁（此处原文file应为bile）。
而没有足够量的胆汁，我们的微生物就会失衡。
我们就得到这种失调（dysbiosis）。所以胆汁实际上是由你的微生物制造的，但胆汁也控制着某些微生物的比例。
所以我们需要一个健康的肝脏来拥有这种多样性。

太多灭菌食品（sterilized）、巴氏杀菌食品（pasteurized）、辐照食品（radiated）、过度加工食品（overly processed），对你的肠道非常不好。
就像我之前说的。还有，食物种类太少（less variety of foods），对吧？
所以下次你去杂货店，就开始挑选不同品种的蔬菜，然后，你知道的，丰富你的沙拉，尝试新东西。

现在，还有几点，如果你怀孕了或将要生孩子，那就是母乳喂养。
因为如果你不进行母乳喂养，你将无法像接种（inoculate）微生物那样有效地把微生物传递（classroom应为colonies菌群）给那个婴儿。
这可能会在以后的生活中影响他们的微生物组、微生物组的多样性。当然，这也适用于剖腹产（C section）。
自然分娩能增强你微生物的多样性。

所以我想用一道非常明亮的光来聚焦和强调这种多样性，因为我认为这是一件非常重要的事情。
嗯，如果你还没看过我关于消化的更全面的视频，好吧，那是个真正有趣的视频。
我把链接放在这里。
去看看。







Now, out of all the things that can improve your health, this one thing is pretty much at the top of the list.
But I found out recently, I have never done a video on this one specific topic, and that has to do with diversity of your microbes in your gut, and how to increase your own diversity of the microbi
So, 1st of all, what is this word diversity?
Well, it's the number of different species that you have in your gut, OK?
And you also have a factor of richness, which is the total amount of microbes.
So ideally, you want a rich microbiome with a lot of different species, you know.
And this kind of goes against this idea of, like, health is being clean, right?
Free of germs. Well, apparen'tly? It's just the opposite of that.
You want a lot of germs in your body, but inside, and you want them friendly.
If you don't have this diversity, whether or not you actually get more unfriendly pathogens I'm talking about, like salmonella, h polori, see, diff e coli.
You know, all these microbes do live in your body in a healthy environment, and they don't body up until the relationship changes because of the environmental changes.
But if you're missing this diversity, all sorts of issues can happen.
Diarrhea, inflammation in your gut, you get more toxins, obesity, your metabolism slows down, your mood is lowered.
And this all relates to something called disbiosis.
In fact, this biosis is pretty much involved or associated with every single illness out there, even alzheimer's, parkinson's, ADHD, schizophrenia, bipolar, having, anxiety, depression.
So I think this topic is really, really important.
Even cancer. Yes, there's usually always dispouses when you have cancer, so it's so important to have a wide variety of these species, uh to make vitamins for immune protection, to keep your inflammation down, to feed your colon cells, to help you produce amino acids and neuraltransmitters and other proteins to keep your energy high, all sorts of health related things.
Now, you have to also realize that in your gut, 99% of all the microorganisms are bacteria, but you do have 1% left, and that kind of makes up friendly fungus from the yeast friendly mold and other friendly microorganisms.
So it's not all bacteria. And then if we look at the bacteria, okay, there's two categories of bacteria, and there both what's called anarobes, which they survive without oxygen.
One is called obligate and rubs, OK?
And these are the type of microbes that they die if you expose them to oxygen, so they can only live without oxygen.
And then you have another category of anaerobic bacteria called facultative.
This type of bacteria can live, even though it's called an anaerobic bacteria, it can live without oxygen, and it also can live with oxygen.
So it can do both. And under the majority of researchers out there, it's the facultative anaerobic microbes that are studied, not these other microbes that hate oxygen, right?
They die with oxygen. And those specific bacteria make up 99% of all the bacteria, okay?
Only 1% is the the other ones which actually can live with oxygen or without.
And it's interesting because most research is on that 1% only.
So in other words, there's a lot we don't know, OK, because it's hard to culture those microbes that are only dependent on an environment without oxygen.
So there's a tremendous amount of things we just don't know.
But what we do know for sure is the more diversity, the more health you are going to have.
But even if we're talking about like nutrient dense foods, OK, nutrient dense foods are dependent on the diversity of microbes in the soil.
So if you want nutrient dense foods, you have to make sure that the soil has a great, wide range microbes.
If we want health, we need to make sure that we have a wide range of microbes in our gut.
It's a diversity of microbes in the gut that gives the plant immune protection, that gives the plant vitamins and minerals and fido nutrients and disease resistance, and then that plant becomes stronger, and it too is filled with micros, because plants also have their own microbiome.
And so that relates to the animals that eat the plants, right?
The health of that animals dependent on the health of the plants.
Now, this is going to relate to the next topic of of how do we increase the diversity of microbes in our gut?
The 1st way is to eat food that has been grown on soil, that has diversity.
Okay, so buying your salad and vegetables at the farmer's market
is going to be better than buying vegetables at the grocery store that you have no idea where it came from, but you pretty much know if you eat the food, because it's like tasteless.
If you have more flavor, you can have more nutrients, and you can be rest assured that they were grown on a really good, diverse microbiome in the soil.
Another way is to start eating more of a diversified types of plants.
Okay, so in your salad, and I'm totally guilty of this, I
usually have had the same type of lettuce over and over for a very long time.
And so what I've done recently, after I'm studying all this, is I started to diversify the types of plants that I eat my salad.
So I'm putting things in my salad and I've never ate before.
And then when I go in the grocery store, I just basically try several different new plants.
And so I put them in my cell and I eat them, and I definitely will tell you I notice a big difference.
Another thing that can increase diversity is actually exercise.
The exercise stress, which is a positive stress, creates more diversity in your gut.
Also, better sleep will do it.
And interminent fasting? Yeah, it has a positive stress that increases diversity of microbes in your God, versus snacking through the day, which basically creates a lot of lazy microbes.
It's very similar to the animals in my farm.
If I feed them like snacks all day, they get overweight, they or they get sluggish.
They don't really do much. So, e.g.
my pigs, I have them on an interminent fasting schedule.
They get one meal a day.
My chickens around an 18 to six window, so I feed them twice a day so they can fast for 18 h And the same thing with my dogs, but I don't give my dogs a lot of snacks between little treats, because that breaks the fast.
The next thing that can increase diversity is consuming more females.
Okay, females. What are females? Well, it's those fiber nutrients, like the flavonoids in different plants and lemons and limes and berries, things like that, and also the tannins and different herbs, like even different teas.
Kuminin in turmeric is a uh, female.
But females are a wide category of a lot of different types of females.
And if you're consuming a wide range of, uh, vegetables and maybe berries and other plants, you're going to get a lot of females, and that's going to stimulate a wide range of, uh, different species in your gut.
A really good way to increase diversity is to consume sprouts, or micro greens, that are grown on soil, because sprouts normally aren't grown on soil.
But when you start getting into micro greens not grown on, like coconut fiber, I'm talking about actual soil, it's a bit hard to find, but you can grow your own.
But those micro grains are loaded with not just friendly microbes in the plant itself, but fido nutrients, including a lot of polyphenals and fiber that your microbes will really love.
So when you're eating micro grains, you're really supporting your gut health in a big way.
And the cool thing is, you don't need a lot of them.
You just need a little bit because they're so concentrated with these fatal nutrients.
The next thing is probiotic foods.
Heather sour crowd essential. They have such a wide range of different microbes.
You talk about diversity of microbes in sour crowd, in Kimchi and even keither.
I mean, there's just a lot of different microbes.
So when you eat those foods that are diversified, you get the benefit of that.
I mean, let's just take one microbe, the lacto basilis microbe.
Certain lacto bassilis microbes help you make sopamine, which can help support and even potentially prevent um ADHD, depression, anxiety and many other similar disorders.
And then also raw food. More raw food is better.
So if you're going to eat vegetables, and you eat them all just completely cooked to death, well that's not gonna support the microbiome as much as eating them raw.
I think a balance of steamed and cooked and raw is a good thing.
Now, it's very important also to talk about the flip side, what lowers this micro biodiversity.
Okay, number one broad spectrum antibiotics.
So killer, any time you take an antibiotic, and try to take them sternly, always take a pro botic at the same time, or start consuming probatic foods at the same time.
Very important. There are other things that are antibiotics that you probably are not aware of, like glyphosate, which is in the GMO foods, because they spray this glyphosate on the soil, and that actually is classified as an antibiotic.
And unfortunately, that chemical is so many foods, it's, I mean, it's, it's in almost everything, which means we need to kind of actively work on building up our gut.
Now, animals that are fed on a model culture, like only one or two or three foods with its
grains, even grasses, have less microbes to work with, and they themselves have A-A lower amount of diversity, because the animal gets its diversity from the wide range of plants.
And this is why, when I entered in my beef and in the study that I did, I don't know if you saw the the video on it, but I'll put a link down below.
I have a very diverse pasture of not just grasses, but wheats.
I mean, it's like like probably over 40 or 50 different plants that these animals have a chance to eat, and it's their smorgasboard of all sorts of things they can eat.
And when I entered in my beef, and we compare that to a lot of the other, uh farms around the country, I mean, talk about health.
I mean, even the final nutrients in the beef was like three times higher than most other farms.
That's right. There are plant based chemicals in animals.
That's right. So now you can get your antioxidants by eating beef, right?
You just have to make sure that it's really, really healthy.
So another thing that will lower the diversity is stress.
Artificial sweeteners, inflammation will do it a fatty liver, in fact, any liver problem, because the liver makes file.
And without the quantities of bio, then we get an imbalance in our microbes.
We get this dysbiosis. So bio is actually made by your microbes, but also bio controls the ratios of certain microbes.
So we need a healthy liver to have this diversity.
Too many sterilized foods, pasturized food, radiated food, overly processed food, really bad for your gut.
Like I said before. Also, less variety of foods, right?
So the next time you go to grocery stores, just start picking out different vegetable varieties and start to, you know, build out your salad and try new things.
Now, another couple points if you're pregnant or going to have a child is breast feeding.
Because if you're not breastfeeding, you're not going to be able to inoculate with the microbes as well as the classroom into that infant.
And that can be a problem later in life with their microbiome, the diversity of microbiome, and of course, that also goes with the C section.
Having a natural birth enhances the diversity of your microbes.
So I wanted to shine a very bright light and focus in on this diversity, because I think it's a really important thing.
And, um, if you haven't seen my more comprehensive video on digestion, okay, that's a real interesting one.
I put that up right here.
Check it out.