The Gut Microbiome Spectacular

The Gut Microbiome Spectacular
The Spine Who Nagged Me
The Gut Microbiome Spectacular
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Episode 10 October 03, 2022 00:36:16

Hosted By

Dr. Chase Horton

Show Notes

Dr. Chase Horton and Dr. Joey Jones take a dive into your gut microbiome, antibiotic usage, probiotics and prebiotics. They unpack listener questions about how aging effects hormones and bone strength.

 

 

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*Disclaimer* The opinions discussed in this podcast are not intended to be used for personal medical advice. Discuss with your personal healthcare practitioner before starting a new health practice.

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Episode Transcript

Speaker 1 00:00:20 Yeah, but what I was saying is that I've been drinking about the same amount of coffee this week that I normally do, which is no more than a cup a day. I usually get, um, almond milk latte, which is I think two shots of espresso. Been drinking the same amount this week, but it's been hitting me like rocket fuel. I don't know what's happened if Bobba Java changed the recipe or what, but Bob Java's that coffee shop, it's in Hoover, it's right on the way to the office. So I stop there every morning. Their coffee is, is actually noticeably better to me. I don't have a developed pallet at all. Like I can drink five different times of wine and it all tastes basically the same to me. I, I can't distinguish notes like that. Mm-hmm. <affirmative>, but this coffee has, is noticeably, tastes better to me than any other coffee that I ever drink. They're so picky about where they source it from, what altitude it's grown at. And I don't know of any other coffee shops, especially in Birmingham that put that kind of care into what they make. And you can taste it. Speaker 2 00:01:20 Well, what country's it from Costa Rican? Is it Columbia? Speaker 1 00:01:24 All over the place. But what they specialize in is Turkish coffee. Turkish coffee. It's, I believe it's brewed in a different way. I'm gonna absolutely butcher the process if I try to explain it. But they have several different blends and some of them are, are grown in different areas. They have a podcast actually of their own called Coffee You, and it's where they educate you about how they brew their coffee. I listened to an episode recently. They were talking about that for coffee to be classified as something. It has to be grown. Exactly. I don't know, 5,000 feet or whatever it, it, there're really strict specifications to coffee production. It turns out, and I, I can't explain it, but it'd be an interesting conversation to hear on coffee. You, Speaker 2 00:02:12 You know, I've learned just a few years ago that um, the actual bean, the dark roast coffee is actually not as strong as medium and the light roast is the strongest. I thought it was completely the opposite way around. That's why, as you know, my question was when you felt like you were getting a better kick the last couple weeks, have they changed it to, you know, a lighter roast? Maybe that's where that kick is coming from. Speaker 1 00:02:35 Maybe. But whatever it is, it's got me talking fast. It's got me walking fast. It's got, I'll be in here talking to a patient and they're like, slow down. You're talking way too fast. You're talking faster than your mouth can move. Speaker 2 00:02:48 <laugh>. That's the effect you're after. So you got it right. Speaker 1 00:02:50 Sure. It works for me. <laugh>, I'm bringing cocaine energy to a weed party. <laugh>. Speaker 2 00:02:56 Oh, careful there. Legalize that stuff on you. Really. All right brother. So what are we gonna talk about today? Speaker 1 00:03:04 Gut microbiome. We could talk for five hours about it, but we need to just touch on the highlights or else we'll be here all day. So I think gut microbiome is a huge topic that we can at least pull some highlights from. So you wanna start us off? Speaker 2 00:03:19 Okay, well, let's see. Um, yeah. A lot of the top selling books right now correlates one way or another with the, uh, the gut, especially the correlation between that and all these inflammatory conditions we're dealing with, including most brain inflammation related issues. Everything from a Alzheimer's, autism, Parkinson's. They all have a correlation and a connection to the gut. A science is now coming around that the gut's been called second brain, the correlation's there and there's certain bacteria that belong only in the gut and we're finding them in the brain now because they actually have the availability to cross that blood brain barrier. But how they get there, leaky gut, right? And truth to it is probably the greatest precursor to leaky gut in our society is going to be glutens and antibiotics Speaker 1 00:04:21 And alcohol. Those would be the, those would be the big three. And before we go so deep into this, let's start with the absolute basics. Let's talk about exactly what we're referring to when we say terms like gut microbiome and what we're talking about there is the, it's the bacteria that's housed within your digestive system. It's what breaks down the foods that you eat and it's living. What is interesting about the gut microbiome is that the human body contains more al cells than it does. Human cells we're made up of more bacteria than we are human actually. That's why in the ratio of healthy bacteria to unhealthy bacteria like pylori and pathological bacteria, that's why it's so important to keep that in a good balance is because it has effects that reach much further than a stomach ache. Speaker 2 00:05:20 Right? Gut bacteria belongs in the gut, not in the rest of the body. So maintaining a healthy immune system is to keep the bacteria in check. So when we talk about these bacteria that wind up leaking outta the gut, winding up in the blood system and then crossing over the blood brain barrier, very pro-inflammatory. The average child in America, for example, by the time they're one year of age, they've had two rounds with antibiotics. And of course, in a perfect world we would all set the damage done by the antibiotic, which had a job to do initially, but we have to follow up and put friendly floor back in that gut. And this is something that a lot of people are aware of, but we don't take it serious enough to do it. And I'll have patients who have a child on antibiotic and afterwards they might even asked the pediatrician if, uh, a probiotic would be a good idea. Their response often is, Yes, that's a good idea. Not that they recommended it initially without being asked the question. Speaker 1 00:06:34 It's kinda like a sure why not kind of Speaker 2 00:06:36 Thing. Sure. Yeah, that sounds good. Um, Speaker 1 00:06:38 Think of the actual word antibiotic. Bio mean life. Mm-hmm. <affirmative> anti against. Think about the word what it means and then think about pro. Pro is the opposite of an so pro-biotic. So it's pro-life. So of course you want to take a probiotic while you're taking an antibiotic and then after, because in order to undo the damage to your gut microbiome that is carried out by an antibiotic, it takes quite some time to rebuild that healthy bacteria depending on which antibiotic you took and what it was for and how long you were taking it. When I see functional medicine patients, a lot of times I'll see patients who have been on intravenous antibiotics for a long period of time, for whatever it may be, autoimmune condition or whatever they were trying to throw the book at in order to bounce back from years on intravenous antibiotics. That's a year's long process. You're not just gonna take some acidophils one bottle and feel back to normal. You know, that's a huge gut rebuilding process and we have gut rebuilding programs you can go through that can help reverse leaky gut. But it's a very long process and it's not something that most people know how to do on their own. Speaker 2 00:07:55 It's a process that if you don't do a rebuilding, the damage that can be done from even short term antibiotics can be a lifetime of damage, especially if we throw more complications on top of it, such as wheat grain, um, and do more destruction to the gut following the antibiotic. Um, a lot of the treatment for the autoimmune disorders are, you know, very gut wrenching steroids as well. A lot of times by the time you actually get to the source of that, it can take years to rebuild that. Um, I think I was telling you the other day too, that link between obesity in antibiotic use, we were talking about how in the southeast here, the population, the heaviest populations in the Southeast. And that just happens to be that highest population of antibiotic use. Speaker 1 00:08:49 Even if patients have only taken one round of antibiotics. It's important to go through a gut rebuilding protocol. Some of those programs may be a little more intense than others, but when you kill off not only the bad bacteria but also the good bacteria, because the antibiotics are not selective in what they kill, that gives pathological bacteria the opportunity to thrive such as Canda. That's an easy one that most people have heard of. Canda is a bad bacteria overgrown in your body. It becomes a bad bacteria. So it feeds off of sugar, it feeds off of yeast. A high sugar diet. If there's a lot of alcohol being taken in that's going to help can canda to thrive in your body. And that can lead chronic lead to all types of other issues. Everything from headaches to skin rashes to tin aver color, you know about that one. Speaker 1 00:09:42 Mm-hmm. <affirmative> tin aver color, you, you've seen it, it looks like sunspots and it often grows on elbow creases and back. It's a skin condition, but the root cause is candida and you can Google it all day long. I know because I used to have this, you can Google it all day long and the recommendation will be, okay, use, sell some blue shampoo as your body wash. I did that for months and it did absolutely nothing. So it's not treating the root cause. It's intended to treat a skin issue, but 10 versa. Color is not really a skin issue. It's a gut issue. So you gotta go to the root cause. And that didn't go away for me until I went through a gut rebuilding program. I turned out that my microbiome was thrown off from not only using antibiotics a couple of times, but also from drinking too much in college and from eating crap foods before I started to pay more attention to my health. Speaker 2 00:10:40 You know, talking about the Canda, we all have a little bit in our, in our buy home, it's when it overruns the system and then with candida, when it overruns, it craves sugar. So therefore you crave sugar when your candida is in control. And there again, now we have a weight gain issue associated with a bacteria. There's also a particular bacteria that's in the stomach that loves sugar as well, that basically it uh, it thrives on that and actually, uh, creates more fat storage within the cell. I think it's called, uh, pharmac. Acuities. And high numbers of these are found in overweight people. So it correlates with obesity. Um, they tend to have more of this particular type of bacteria within their gut. What came first, the weight gain issue or did the actual bacteria come along creating the weight gain problem? These really have, they really thrive on carbohydrates. Speaker 1 00:11:37 And you mentioning that specific bacteria reminds me of that they took a sample of bacteria that was known to be linked to obesity and they injected it into a mouse with a normal body composition within a very short amount of time, just from having this bacteria implanted into its gut, the mouth started to get fat. They had a mouse who was overweight. They found a way to remove this one specific strain of gut bacteria. And within a very short amount of time that mouse started to lose weight back down to normal. So science is finally catching up to what a lot of holistic practitioners have already known, that the balance of good bacteria to bad bacteria and what those specific bacterias are has a major impact on your overall health. Not just your weight, not just your body composition, but everything from your mood to depression to anxiety to other mental issues to things. Possibly things like autism, like you mentioned earlier, can talk about that Speaker 2 00:12:41 Big time with the autism. The studies found that actually we all harbor the gene for autism. We talked about this another podcast that, you know, you may have that particular protein if you will, but if it's not expressed then it lays dormant and we don't develop that particular condition. Some other anti-inflammatory municipal stuff such as olive oil is the real good research on that. But I think it's pretty interesting to look how, what other possible inflammatory conditions including how about obesity? And you were just talking about that proinflammatory bacteria that's in the body and you have that one person who's done everything they can possibly think of to try to get off those last 10 pounds. Maybe it's bacterial within the stomach. So clean the gut up again. Um, everything sort of comes back to that right, comes back to the gut. And you and I know the same thing. If we have a particular person that may have a a half a dozen ailments, we know we have to start at the gut. Speaker 1 00:13:43 So far we've mentioned a couple of terms. I wanna make sure people understand the difference between, and that's probiotic versus prebiotic. So a probiotic is an actual strain. It could be one, it could be more depending on the blend. It's actual strains of bacteria that you take isn't in mostly in capsule form. And it goes into the gut and the the idea is that it implants into the lining and it can start a colony. Prebiotic on the other hand, is oftentimes a fiber. It's a form of food that the bacteria and your gut eat and thrive on and they can start to improve their numbers by eating the right types of fiber. And on the last podcast I mentioned that Instagram account, Jason Whit Rock, he's the guy that wears the continuous glucose meter on his arm and he eats a food and then he checks his blood sugar two hours later and tells you what it is. Speaker 1 00:14:40 The most interesting one that I've seen that he did, he did this with white potatoes and he did this with white rice. Two very starchy foods that typically run your blood sugar up pretty high when when you eat it normally first he checked white rice that he had just cooked and it was still hot and it spiked his blood sugar to maybe 1 30, 1 40. Then he cooled that rice down in the refrigerator, he got it cold and then he heated up again and he ate it and it didn't spike his blood sugar at all. It stayed below a hundred. So the cooling process turns a starch into a resistant starch, which is a form of prebiotic fiber that can feed the healthy gut bacteria. And that's why it doesn't run your blood sugar up as high is because your gut bacteria is having a field day thinking, Okay, I've got a feast now so it can eat it all that way. Speaker 1 00:15:39 It doesn't translate into sugar in your blood. Same thing with white potatoes. He checked the effect that white potatoes had on his blood sugar when they're just heated up straight outta the oven and it obviously spiked his blood sugar way up just like the white rice. And then he tried the same method, he cooled down that white potato in the refrigerator maybe overnight and then he heated it up again and he ate it and it didn't spike his blood sugar at all. So what we see here is that cooling down a starch can turn it into a resistant starch, which is a prebiotic fiber, which is great for your gut microbiomes. Speaker 2 00:16:20 Yeah, I, I sort of stay away from the white potato primarily because of the glycemic index. You were talking about the sugar load to the body. But I find that very interesting that once you cool that down and you said even once you reheat it, you still have a friendlier bacteria and that resistance starch. Speaker 1 00:16:36 Right. It completely changes the glycemic index Speaker 2 00:16:39 There and going into the, uh, the prebiotic because this has really become popular probably over the last 10 years. I think we've known about probiotics wide for 30, 40 years maybe plus. But the prebiotics is sort of, kind of new on the horizon here. You were talking about your floor, within your gut. I have a different floor than you do. You know your mom and you have similar flora, your dad and you have similar floor. Your mom and dad have different flora. Speaker 1 00:17:05 Joey, don't talk about my mother's flora Speaker 2 00:17:07 <laugh>. Speaker 1 00:17:08 Mary Horton has pure flora. I Speaker 2 00:17:10 Understand. I don't, don't not touching your on that. Um, but it's different than my flora. Um, which I like to thanks to clean floor. I Speaker 1 00:17:19 I hope so. Yeah. Speaker 2 00:17:20 And so this is another reason why a lot of times it's very interesting thing from this other physician that I was listening to a podcast to his was talking about how a lot of these, um, gene related pathologies that we develop, there's a very strong correlation more towards the gut because a lot of us have the same, uh, similar bacteria within the gut. So a lot of the healthcare conditions that might pass around from one generation to the other generation can be directly correlated with the gut genome. So another great place to look at and you were talking about the rice and white potato. Some really good prebiotics are sweet potato. Uh, kale is another good prebiotic. Um, some mushrooms as well. Um, check this out. Um, artichokes leaks. Now I'm not a big fan of leaks, but I do like some sweet potato. And then of course one of the more popular ones that standard process uses is uh, uh, trickery root And another product by the way, that standard process puts out is a really good probiotic with a prebi in it called Pro Symbiotic. Now this is great cuz they got those top four strains of probiotic and there's a kicker, little extra addition is the prebiotic in with it. So this is like a go-to product for almost all my patients. Um, you were mentioning something else too about Speaker 1 00:18:42 Wait, Joey. So you can either eat leaks and kale or you can just take a pill for it. Speaker 2 00:18:48 Uh, in this instance yeah, you Speaker 1 00:18:51 Could seems like a no brainer to me. Leaks, Come on, gimme a Speaker 2 00:18:54 Break. Well that's what I'm saying. And I ah, you know, I'll take my kale. You'll love my kale. Speaker 1 00:18:58 I mean it's okay, you know, I tolerate it. But if, if you think about it objectively, is kale tasty? No, you eat it because you know it's healthy. Yeah. Speaker 2 00:19:05 But a sweet potato. Now to me a sweet potato is dessert. Best you have a stick of butter in there and a little cinnamon. Cinnamon. There you go. Mm-hmm. <affirmative>. That's my pumpkin pie at Thanksgiving. Speaker 1 00:19:16 So you take the, um, the standard process prebiotic plus probiotic, that's your go to. Speaker 2 00:19:22 Yes. And that's all that's in one. It's called pros symbiotic. So they, you know, these guys are rocket science smart and so they, you know, they take this and put it in one, um, some antibiotics. When you take them, you really can't take a probiotic with them because it kills that off as well. Certain strains. So some of these strong restrains, like some pro symbiotic, you can take this with your antibiotic. Now I recommend to my patients, you don't take 'em at the same time, a couple hours in between your antibiotic and your probiotic. Also, for me, when I try to take an antibiotic, I get dysbiosis, irritable, irritable stomach very, very quickly. The probiotic helps to offset that. So I don't get as uncomfortable. Speaker 1 00:20:02 I know a lot of people are thinking, you know, I'm not taking antibiotics right now, but can I still take this anyway? Speaker 2 00:20:07 Smart move. Yes. You know, cuz we don't always eat as well as we would like to. And same time, why not maybe do something very pro for our immune system? Why not go ahead and build the army up before we actually wind up needing it? If you don't throw the probiotic back in there, something else is coming along. Can be a very mild bacteria. They can come in, set up hoses very, very quickly and two weeks later they're having another flare up if you know of perhaps the same problem that they were having before. Say it's a uti for example, it's just a continual cycle, you know, about the half life of the antibiotic. It cuts it back for a little bit and then after that two weeks or so is over here, it comes back again. It's just a miserable. Speaker 1 00:20:49 Katie told me that she used to get frequent UTIs when she was in high school and maybe in college as well. And of course she was prescribed lots of antibiotics for it. Nothing helped ever. Nothing ever changed. She would, she would get them maybe monthly, which just happening all the time until she discovered D Manitos, the supplement D manitos, you can buy pretty much anywhere. D Manitos is what completely stopped her from getting UTIs. Once she started taking that as a daily supplement, she never got one. Again, Speaker 2 00:21:18 Different things out there working. Know a lot of people use cranberry, which to a degree can help, but it, it's not the best in my opinion. Opinions out there. People Speaker 1 00:21:27 When they get a UTI will oftentimes go to the grocery store and get cranberry juice. What they think is cranberry juice with sugar, anything but it is actually cranberry cocktail, which is high sugar. But what you have to get is they have it at Whole Foods. It's cranberry, it's true 100% cold pressed cranberry juice. And it is not sweet. It is as it is as bitter as you can imagine. And you drink that. Now, that's what they recommend when you're having a uti not cranberry cocktail. Like you're gonna buy ocean spray at pub. So that's not gonna do anything for you, but make it worse. Speaker 2 00:21:59 I'll try that cranberry and that, that's stout tart to say the least. You can't even dilute it down to where I can actually enjoy it. So, um, yeah, I recommend the probiotic. And the probiotic. And the other thing too about UTIs, you have to go all the way to the kidney to really get rid of them. And that I find to be the problem with most is they don't finish the job. And a lot of times the antibiotic is not going clean out the kidney, and so therefore it just lays dormant only to reor within a couple weeks back again. So the process that I use, we're gonna clean out all the way up to the kidney. Speaker 1 00:22:43 And you do that with your finger. The gut's not the only place that you have a microbiome. You have one in your mouth and women have one in their vagina. It, it's something that you have in any type of mucus membrane, Speaker 2 00:22:59 Basically any orifice really if you think about it. Right. Really interesting. Um, treatment protocols. Antimicrobial, you know, garlic, you know, again, we were talking about the, uh, polyphenols like coffee, tea. These, uh, are good for nourishing the gut bacteria as well. Olive oil, Speaker 1 00:23:19 Olive oil. Interesting that you mentioned garlic, because you know, in all the old stories they say that garlic kills the vampires. Think about what it does into your gut. It kills off the bad bacteria, which in a way are, are vampires to your body. You know, they're pulling the nutrients out of the two, Speaker 2 00:23:36 Sucking the life outta Speaker 1 00:23:37 You. I think that's kind of where the story of garlic killing vampires came from. But olive oil, olive oil's full of polyphenols. Actu the good olive oil is, let me back up. Good. Olive oil is full of polyphenols, but most of what you're gonna buy on the shelf at Publix or Piggly Wiggly is not gonna be pure high quality olive oil. In fact, a study done a few years ago that tested a lot of the most popular brands like Pompe, Olive oil, they tested it and they found out that a lot of it was half and half canola oil with the olive oil. So I did a deep dive into olive oil, found out what some of the best quality brands are. So what I did is I joined the Fresh press Olive Oil Club. You join, you pay 'em, and they mail you three of the freshest bottles of olive oil that straight from the, the most recent harvest pressing. Speaker 1 00:24:34 Yeah. And they tell you where it came from. They tell you what orchard and all the olives were pulled from. And it, these are not blends of different olives. These are are all from the same crop. And it tells you the amount of polyphenols that's in that particular bottle. The average amount of polyphenols that you're gonna find in a bottle of olive oil at Publix is under a hundred. The fresh real olive oil that you're getting from a really good quality olive oil that you might find online is well over 400. And what that does for your body is you can feel, you, you think a little more clearly, you have more energy, your joints feel better. Olive oil has a lot of omega-3 fatty acids, and that's huge for your joints. It it lubricates your joints. It's like drinking motor oil for a car. You know, it just makes everything feel better. Speaker 2 00:25:26 Very pro anti-inflammatory, which was also the study I was telling you about earlier about the autism and why they mentioned the same thing. The, they mentioned specifically a form of California olive oil. And this article came out maybe five years ago and they were talking about the same thing. How sma even the Italian oil that was coming in was not a hundred percent pure. And that's why they were recommending a particular kind outta California. Here's a little pearl that most people aren't unaware of. If you keep your olive wall in the kitchen on the counter, within about two weeks, you gotta rant the wall. So either one, you keep in the refrigerator. The difficult thing about that is it kind of gels. So take a couple of pearls of vitamin E and if you have a rather large bottle of olive oil, which is what we carry in the kitchen, unlike about two to three pearls, you just poke a hole in the pearl of the vitamin E and you squeeze that into the bottle of the olive oil. And that antioxidant actually protects that from going rancid for months at a time. Speaker 1 00:26:27 So right. And you also wanna keep it in a dark place because sun sunlight also, uh, will make it go rant. So you wanna keep it dark. And that's why a good olive olive oil will oftentimes come in a really dark green glass container. Yep. If the olive oil you're buying is in a plastic container, it's likely blended heavily with canola. Speaker 2 00:26:45 Are you even a clear glass container? Yeah. That, that's kind of your sign there too, that people don't really know what they're packaging. Speaker 1 00:26:51 Yeah. Joey, we got a listener question here. So let's move on from microbiome to addressing Leah's question here. Actually, she has two questions. She says, menopause and depression. How does it affect the body? Like weight gain, muscle problems, et cetera? You wanna dive into the effect that menopause has on the body overall. Speaker 2 00:27:11 Nobody really likes getting older, I guess. So maybe that's a mild case for depression there in and of itself. But that part of that cycle, what's happening there is, um, estrogen is starting to, um, production starting to slow down. Now it's the stress hormones job to kick in and, um, supply the female hormones moving forward. And of course that's the stress glands. So here Speaker 1 00:27:40 Being adrenal glands, Speaker 2 00:27:42 Being adrenal glands and cortisol and a point to be taken, for example, hot flashes ladies is really not normal. So many women in our society, hot flashes is just part of it. And in reality, that's not supposed to happen. If our adrenal stress glands are functioning strong, which in our society, again, we're talking stress glands, my God, who's are, it's becoming commonplace. The abnormal in today's world has become the normal, which is kind of a scary situation. If the adrenal glands are functioning, highly functioning, they will take over balancing out the thermostat in the body to settle those hot flashes from occurring. But in our society, they're burnt out, they're not working properly. So it's much more common for people to start experiencing those, probably even pre-menopause as early as they're thirties, some of them. Do Speaker 1 00:28:43 You have any specific recommendations for hot flashes, Speaker 2 00:28:47 Iodine and hot flashes? Those combinations right there were almost wiping out immediately. But then again, iodine is necessary for every function of every gland within the body. So, and we're so deficient in that. So let me say, it doesn't surprise me at all how well that works. Also, the question that was asked as far as that depression aspect of it, well that's what the stress plans are, man. We're more stressed, we're depressed, right? That's just, those things go together and I tell people, you know, you show me somebody who's depressed and I'll show you somebody who's anxious and you show me somebody's anxious and I'll show you somebody who's depressed. And you find that a lot in, you know, that 35 to 55 year old age group, and especially with women, they just want their life back. And, um, this is when things start to unravel and then stress the family responsibility. Speaker 2 00:29:38 And it can just overwhelm sometimes. Again, I get back to these adrenal glands. Here's the problem with that is that, and you know, in our, in our society today, um, they don't even, they don't even have a diagnosis for what we call adrenal fatigue. Okay? The insurance companies don't even have a code by which the doctors could even bill for it. So therefore they're not even teaching it anymore. Medical schools like it doesn't exist. And my god, it's more prevalent now than it probably has ever been in history of mankind, right? So since they're not teaching it, nobody's actually treating it. And if they do treat it, you're exactly right, they're gonna treat it with an antidepressant because of course I'm depressed, I'm fatigued, um, I don't feel well. I am not myself. I want my life back and I'm stressed and burned down all the time. What is this? And since we're not diagnosing it, therefore we're not treating it and we're throwing a bandaid on it because I'm frustrated, I'm depressed. So here's an antidepressant, not fixing a thing, covering everything up, only making it what, Worse, farther down the line. Speaker 1 00:30:58 Second question from Leah here. Uh, she says, bones and older people, how do we keep them healthy and strong? And I'll jump in on that one. The, the first one is a pretty obvious one to me, and that is gonna be resistance training. Putting your bone under a weightbearing load is going to send it a signal that it needs to become more dense to carry this heavier load that's being placed on it to meet the demands that are being placed on it. So it's Wolf's law, that's it, it's a bone that pressure is being applied to, whether that be weight bearing or some sort of, uh, outside force. It releases, uh, a cell called osteoblast lasts and the osteoblasts build bone. And by releasing more of these, you can increase your bone density. So the best way to improve your bone density over time is simply resistance training. And that could be with resistance bands, it could be with body weight. It could be if you're strong enough, it could be with actual weights. But anything you do that adds a load to your body is going to help to improve your bone density. Speaker 2 00:32:10 The bone density. And let's not forget, the bone strength Speaker 1 00:32:13 Density does not necessarily equal strength. Bingo Speaker 2 00:32:16 Go. It does not at all. And so we're testing a density, which is really kind of a, again, why it's about the strength of the bone and there's really no way to test that bone strength. And if we're looking at a dense bone in these testing for the osteoporosis, if you will, if we're this dead bone, then who cares about the density of it? It's not gonna withstand any force. And so we're actually probably making this condition much worse. They're called the phosphate drugs. We're in the wrong ballpark here. Strength is the key. Speaker 1 00:32:50 I was telling a patient about this the other day, is that one of the best predictors for all cause mortality is leg strength. And that is because if your legs are strong enough to pop out in front of you and catch yourself before you fall, then you have a, a far less likelihood of dying early. Mm-hmm. <affirmative>. Speaker 2 00:33:13 Yep. But life is motion. Gotta keep moving. Getting back to the question Speaker 1 00:33:18 She's asking about bones and older people, how to keep them healthy and strong. Speaker 2 00:33:21 Okay, Leah? Okay, well good point, Leah. Here's a key thing that I think is missed big time by just about everybody. That's on the, the calcium train, if you will. More important than actually consuming minerals, calcium, magnesium is, is absorbing. So some of the more popular calcium products, Caltrate being an example when most people know I'm familiar with, we're looking at a form of calcium that's not absorbable really by the body. Okay? It's, we need ionized calcium in order for it to be absorbed. And this form of calcium's the most popular, cheapest brand calcium carbonate, I tell my patients, you might as well leak the sidewalk. It's rock is what it is. It's limestone. So the body really can't utilize this. So here we are trying to take this thing to try to strengthen our bones. And on top of that, of course we're throwing 1500 milligrams in it of a day. Speaker 2 00:34:21 So maybe if we're lucky, we'll absorb a hundred milligrams of it. So the important thing is to make sure you're using an absorbable form calcium. But here's the thing that people are missing. The key is you have to get that calcium in the tissue that needs it. And that is where the vitamin that we know as vitamin F, which is again, poly unsaturated, fatty acids, they put this calcium where it belongs. Otherwise it's just running through the blood. Vitamin D is good. Hey, well what does vitamin D do? Vitamin D gets it into the blood, It does not drive it into the tissue. That's what your vitamin F does. So just as important as taking calcium, you've gotta absorb it. Otherwise it's just running through the system. Maybe it just runs through the system till it either builds up his kidney stones, cataracts, or plaing on the arteries, right? We've got to absorb that calcium. So just as important as taking it, you've got to assimilate it. All right, dude. What else do you got question wise? Speaker 1 00:35:26 Anything? No, uh, Leah just asked us those two. So, uh, I, I have another one saved up for our next episode. So let's visit that one then. And if anybody else has any listener questions they'd like to submit, you can reach out to us through email Dr. Chase horton gmail.com. You can shoot your listener questions to me and I'll make sure that Dr. Jay and I address them on an upcoming episode. As always, this episode is brought to you by Rocky Ridge Chiropractic. Give us a call at (205) 823-8284 if you need, again, for any chiropractic or nutrition help, have a great week. Thanks for tuning in.

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