Nutrition

Integrative Medicine

The Intricate Connection: How the Gut and Brain Influence Each Other

The question is, how are the gut and the brain connected? Before I answer that, I want to make sure that everybody understands the premise is correct. The gut and the brain are intimately connected, intricately connected. One of the first books I ever was assigned as a nutrition student 32 years ago was The Second Brain, which was actually a discussion of the gut itself and how connected it is to the brain, making 80% of the serotonin in your body, for example. You asked how they're connected, what's the mechanism. I would have to say probably the best answer to that is through the vagus nerve. The vagus nerve is the largest nerve in the body. It starts at the base of the brain, it goes all the way down, and it has outposts, if you will, in the heart, the mind, and the gut. It really does influence all of those. The vagus nerve is how you get into parasympathetic nervous state, which is relaxed and digest. The vagus nerve is the mechanism, but remember that the premise of the question is very good. The gut and the brain are intricately connected. That's why every functional medicine doctor I know starts with the premise, first treat the gut.

The gut and the brain are connected through the vagus nerve, which is the largest nerve in the body. It starts at the base of the brain and goes all the way down to the heart, mind and gut, influencing them all. Treating the gut is the first step for many functional medicine doctors.

https://assets.anyquestion.com/raw/upload/kifw5cne7olzd7ovppgy.vtt

The gut and the brain are intricately connected, and this premise is correct. The gut plays a significant role in this connection, producing around 80% of the body's serotonin. One of the earliest books I read as a nutrition student highlighted this connection, known as The Second Brain. The primary mechanism through which the gut and brain communicate is the vagus nerve. The vagus nerve is the largest nerve in the body, starting at the base of the brain and extending throughout, with branches reaching the heart, mind, and gut. It influences various aspects of our physiology. Through the vagus nerve, we can enter a parasympathetic nervous state, promoting relaxation and digestion. The vagus nerve serves as the main mechanism for this connection. Therefore, it is crucial to recognize and prioritize the intricate relationship between gut health and brain function. Many functional medicine doctors begin their approach by treating the gut as a fundamental aspect of overall well-being.

How do the lesser known oils like walnut oil and safflower oil stack up to the more popular oils in terms of health benefits?

Unveiling the Truth: The Health Benefits of Lesser Known Oils

How do the lesser known oils like walnut oil and safflower oil stand up to the more popular oils in terms of health benefits? Well, I don't like either of them that much. I think safflower oil is one of the worst oils. In fact, when we talk about seed oils and vegetable oils and pro-inflammatory omega 6 loaded oils, the poster child for those oils is corn oil, safflower oil, sunflower oil, canola oil. I mean, these are high omega 6 oils. So I would never use safflower oil. Walnut oil you could use as a drizzle or on salads. It's about 58% linoleic acid, which is the omega 6, which is known as a pro-inflammatory polyunsaturated fat. It has a smoke point of 300 something, which makes it good for drizzles and salads and things like that. But it's certainly not one of the greatest oils ever made, that's for sure. And safflower might be one of the worst oils ever made. And again, you'll get other opinions on that, but that's mine.

Safflower and walnut oil are not the best options for health benefits in comparison to other oils, as they contain high levels of pro-inflammatory omega-6, and have a relatively low smoke point.

https://assets.anyquestion.com/raw/upload/ggjpqtuzlynkeatmo8fg.vtt

When comparing lesser-known oils like walnut oil and safflower oil to more popular oils in terms of health benefits, my opinion is that I don't favor either of them. Safflower oil, in particular, is one of the worst oils due to its high omega-6 content and pro-inflammatory properties. It falls into the category of seed oils, vegetable oils, and omega-6 loaded oils that are known for their inflammatory effects. Similarly, walnut oil contains around 58% linoleic acid, which is an omega-6 fatty acid associated with inflammation. It has a lower smoke point, making it suitable for drizzling or using in salads. However, neither safflower oil nor walnut oil can be considered among the top-notch oils available. While opinions may vary on this matter, this is my perspective on the topic.

How often do daily nutrition recommendations get updated?

Government updates nutrition recommendations every 5 years, but should we trust them?

How often do daily nutrition recommendations, get updated. I think you're thinking about the USDA they change. They update them every five years, and that's the answer to your question. But I'm going to put in a plug for. Maybe not paying as much attention to those recommendations. As you might, I don't think the government gets nutrition recommendations right year after year, decade after decade. We find out how wrong they were in the past. I mean, think of the food pyramid with its 6 to 11 servings Veins and how long that took to be modified? I think there's a lot of influences on that that aren't necessarily about patient health. So I'm not, I don't pay a lot of attention to what the government says we should eat, but if you want to know how often they update them, the answer is five years.

The USDA updates its daily nutrition recommendations every five years. However, it is important to not rely solely on their recommendations as they may not always be correct.

https://assets.anyquestion.com/raw/upload/ocbd69bqxchvklumhyoa.vtt

Daily nutrition recommendations are typically updated every five years by the USDA. However, I would like to emphasize that it may not be necessary to place excessive importance on these recommendations. Over the years, we have seen instances where the government's nutrition recommendations have been proven wrong. For example, it took a long time for the food pyramid to be modified from its initial recommendation of 6 to 11 servings of grains. There are various influences on these recommendations that may not prioritize individual health. Personally, I don't pay significant attention to what the government suggests we should eat. Nevertheless, if you are curious about the frequency of updates, it is every five years.

What's the hedonic theory of weight gain?

Hedonic Theory: Pleasure & Insulin Debate on Weight Gain

Well, here's a great question. What's the hedonic theory of weight gain the hedonic theory of weight gain holds basically that you eat Co stuff tastes good? Because it feels good. Now this became a big debate between Gary child's who argues that. It's insulin that makes us fat and Steven Gurney. Another excellent person in the space who has a different view which is basically that insulins incidental and really what makes you fat is These foods are engineered to taste great. They fire up your dopamine and other neurotransmitters. That generally give you a feeling of well, being a kind of a high and that is what makes people eat more. I think that those are not entirely incompatible theories. Like this certainly, there is a component to overeating and to weight gain that has to do with pleasure and just this stuff fires up. All those things in your brain that make you go. Aww and you know you eat more of it. We All have that experience, that doesn't negate the fact that when you eat those Foods, most of which are processed carbohydrates, your insulin is going to soar and that's going to make you fat on its own. So I think they kind of work together, but they these two guys have posted almost as a debate. It's either one or the other and I don't think it is one of the other I think he does Hedonism which is you know this pursuit of pleasure is a big factor in weight gain, some the whole story because there are these hormonal components as well. Such as blood sugar goes, Zup insulin goes up. You store fat.

The hedonic theory of weight gain states that people eat food because it tastes good and makes them feel good, firing up their dopamine and other neurotransmitters. This has been debated by Gary Childs, who argues that insulin is what makes us fat, and Steven Gurney, who believes that it is the pleasure that causes us to overeat. Both theories are valid, as pleasure does cause us to eat more, but insulin levels also rise when we eat processed carbohydrates, leading to fat storage.

https://assets.anyquestion.com/raw/upload/za4w2lwz5utbxuoonfy7.vtt

The hedonic theory of weight gain suggests that people eat certain foods because they taste good and provide a pleasurable experience. This theory sparked a debate between Gary Taubes, who argues that insulin is the primary driver of weight gain, and Steven Gundry, who believes that the engineered taste of foods triggers dopamine and other neurotransmitters, leading to overeating.

While these theories may seem contradictory, they can actually work together. Overeating and weight gain can be influenced by the pleasure derived from certain foods, as well as the hormonal response to those foods. Processed carbohydrates, for example, can cause a spike in insulin levels, contributing to weight gain.

In summary, the hedonic theory acknowledges the role of pleasure-seeking behavior in weight gain, while also recognizing the hormonal factors involved, such as insulin and blood sugar levels.

What is alcohol’s effect on testosterone?

Alcohol's Impact on Testosterone: Depressive & Reversible

What is alcohols effect on testosterone? Well, it's not great. There are three glands involved in making testosterone the hypothalamus, the pituitary and the testes and alcohol, kind of depresses the activity of all three. Now, the question is how much alcohol we talking about? Generally the point at which it starts to get up to be a problem is around 15 drinks a week. So if you're under that you're doing for a man, two drinks a day, Maximum you probably. Okay but right around where it gets to be a little more than that. You do get a depressive effect on testosterone. The good news is it's reversible if you stop drinking.

Alcohol can have a negative effect on testosterone, with 15 drinks a week having the biggest impact. However, if you stop drinking, the effect should be reversible.

https://assets.anyquestion.com/raw/upload/otzut73vlhutwtnqjbue.vtt

Alcohol has a negative effect on testosterone. It depresses the activity of the three glands involved in testosterone production: the hypothalamus, the pituitary, and the testes. The impact of alcohol on testosterone becomes problematic when consumption reaches around 15 drinks per week. For men, this is equivalent to a maximum of two drinks per day. Beyond this threshold, testosterone levels can be negatively affected. However, the good news is that this effect is reversible if alcohol consumption is stopped.

Cortisol: The Stress Hormone Unveiled - How to Keep it in Check

What is cortisol? So cortisol is the main stress hormone in your body. It's produced by the adrenals, along with adrenaline, and it is basically responsible for everything that happens in your body when you're in fight or flight mode. So cortisol is fight or flight mode. It basically is released when your body thinks there's an emergency or stress. It was it's incredibly useful if you're trying to run away from a lion or climb up a tree or fight off a bear and that's what it was. Kind of designed for to get you out of an emergency. It is the equivalent of first gear on a car. It's not bad, it's life-saving, problem is, you don't want to drive down the 405 freeway at 80 miles an hour in first gear. And that's what most of us do when our cortisol is elevated all the time, it's because our body thinks we're in an emergency state, it doesn't know the difference between a lion on the African Serengeti and the stock market going down. 500 points. Your body doesn't know the difference it. Signals the same emergency situation, the same Panic, the same. Oh, I better do something the same fight or flight mode, and that's cortisol. So you always want to keep cortisol at a reasonable level at a healthy level. You don't want it on all the time and that's the thing about cortisol. It is not a bad hormone, it's a very vital homo and the way to manage it, it starts with stress reduction, deep, breathing exercises. All the things that are not compatible with anxiety with Stress with worry, with immediate action, everything that's compatible with the other part of your nervous system, which is the rest, and digest part known as the parasympathetic nervous system. That's what you want to simulate. That's where healing takes place. It's also where weight loss takes place. So, to the extent that you can, you want to manage your cortisol in the way that you do. That is by trying to manage your stress.

Cortisol is a hormone produced by the adrenals responsible for fight or flight mode. It can be useful in emergency situations, but when elevated all the time it can cause issues. To keep cortisol at healthy levels, stress reduction and deep breathing exercises are recommended.

https://assets.anyquestion.com/raw/upload/u2ppzybcjxooh3jty0zf.vtt

Cortisol is the primary stress hormone in the body, produced by the adrenal glands along with adrenaline. It is responsible for the physiological responses that occur during the fight or flight response. Cortisol is released when the body perceives an emergency or stress, such as when facing a physical threat. It serves as a life-saving mechanism, similar to first gear in a car.

However, problems arise when cortisol remains elevated for prolonged periods. Many of us experience chronically elevated cortisol levels due to our bodies perceiving various stressors as emergencies, whether it's a physical threat or a stock market decline. This constant activation of the fight or flight response can be detrimental to our health.

To maintain a healthy balance, it is important to keep cortisol at reasonable levels. This can be achieved through stress reduction techniques, such as deep breathing exercises and activities that promote relaxation. These practices activate the parasympathetic nervous system, also known as the rest and digest response, which is essential for healing and weight loss.

Managing cortisol involves minimizing stress and creating an environment that supports the rest and digest response. By prioritizing stress management, we can maintain cortisol at a healthy level and promote overall well-being.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

Jonny Bowden, PhD, CNS answers your Integrative Medicine questions. See all the advice Jonny Bowden, PhD, CNS has and get answers to your own Integrative Medicine questions.

Follow me on AnyQuestion

Jonny Bowden began his career as a jazz musician, studying under Herbie Hancock and at Juilliard before earning degrees in music & psychology from NYU. He found his passion for nutrition while working as a pianist for Alvin Ailey Dance Theatre. Bowden changed careers and earned 6 personal training certifications, a psychology masters, and a nutrition PhD. He was the Dean of the Equinox Fitness Training Institute for 4 years and became a board-certified nutritionist. Bowden has penned 15 books, including best-sellers "The Great Cholesterol Myth," "Living Low Carb," and "150 Healthiest Foods on Earth”. He's a worldwide speaker, has appeared on every major network (ABC, NBC, CBS, CNN, Fox, MSNBC), has been interviewed on dozens of podcasts, and featured in The NYT, Men’s Health, Woman’s World, Forbes Online, GQ, Cosmo, Self, Prevention, InStyle, Shape, and O, The Oprah Magazine. Known as The Nutrition Mythbuster™, Bowden is committed to debunking health myths and speaking truth to power.