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Module 3 Part 3 - Healing your gut -Summary Document
1 THE GUT-FATIGUE CONNECTION
Healing the gut is a huge part of overcoming fatigue and enhancing your energy levels. Issues
like leaky gut, SIBO (small intestine bacterial overgrowth) and gut dysbiosis (imbalance of
good vs. bad bacteria) are being linked to numerous diseases and health problems, including
fatigue.
So if you want to get your energy back, healing the gut is an important step in the process.
Several studies have now shown that chronic fatigue is linked with gut problems. Here are a
few of these…
There is also one case report of a 13-year old girl with chronic fatigue syndrome whose
symptoms completely resolved by adopting a regimen to heal the gut.
Gut bacteria dysbiosis and leaky gut syndrome are pervasive in persons with chronic fatigue.
In fact, in some cases of chronic fatigue syndrome, problems have been completely
resolved when subjects were treated with strains of bacteria which helped them to
create a new, stronger lining for their gut and heal leaky gut syndrome.
Increasing amounts of research are pointing that direction, proposing that the gut plays a big
role in most cases of chronic fatigue.
Today, researchers are linking unhealthy gut bacteria and fatigue, gut fermentation and
fatigue, leaky gut and fatigue, toxic leakage from leaky gut and fatigue, toxins invading a
leaky gut and fatigue – in short, all kinds of studies are being done to investigate how a
problematic gut can deplete the body of much-needed energy
In 1998, with his best-selling and widely respected book America Exhausted, Edward J.
Connely heralded this new interest in gut health, drawing much needed attention to the gut’s
impacting effect upon all the systems of the body with his assertion that the gut (and bowel)
the “most important organ in the body” – a revolutionary statement at this time, when we
were looking to the brain and heart as primary organs of importance then.
“The more antibiotics you take the more you will have to take
because antibiotics upset the natural balance of flora in the body. This
imbalance allows antibiotic resistant bacteria to grow, causing more
infection and necessitating more antibiotics, and so on.”
Dr. E. J. Connely America Exhausted: Breakthrough Treatments of Fatigue and Fibromyalgia
His studies have revealed that many patients with CFS have specific strains of bacteria in the
gut which cause health problems, including fatigue such as:
• High levels of enterococcus are associated with symptoms of headache, arm pain,
shoulder pain, myalgia, palpitations and sleep disturbance.
• High levels of streptococcus which are associated with post exertional fatigue,
photo-phobia, mind going blank, palpitations, dizziness, faintness.
• Low levels of e coli which results in foggy brain, fatigue, constipation, food
intolerance, food cravings and fatigue
“A healthy gut needs between 7 million and 90 million E-coli
microbes. E-coli ferments to produce folic acid, vitamin K2 (this
protects against osteoporosis), Co-enzyme Q10 (essential for
mitochondrial function), together with 3 amino acids, namely tyrosine
and phenylalanine (these are pre-cursors of dopamine, lack of which
results in low mood) and tryptophan.”
- Dr. Sarah Myhill
“The liver uses up 27% of all the energy available in our body – much
of this for detoxification.”
- Dr. Sarah Myhill
2 HOW DO YOU KNOW IF GUT ISSUES ARE A PROBLEM FOR YOU?
1. Do you have pervasive fatigue?
2. Do you have GI Symptoms?
3. Gut permeability test
4. Stool test
5. Organic acids test
6. SIBO breath tests
There is no one perfect test.
If you have chronic fatigue and some of the
symptoms of leaky gut or IBS, it’s reasonable to assume you need to work on your gut.
3 3 BIG (POTENTIAL) PROBLEMS OF THE GUT
1. Gut permeability
2. Gut dysbiosis
3. SIBO (and SIFO)
Leaky gut and gut dysbiosis push your mitochondria towards defense
mode
When the body is busy fighting toxins of all kinds -- such as toxins leaking into the blood from
the gut -- for example, the body uses up its vital energy supply trying to fight toxins as
opposed to fueling the body with energy.
It switches the mitochondria into Defense Mode chronically and takes them off line.
4 5 WAYS THAT GUT ISSUES WRECK OUR ENERGY
FACTOR #1 - BAD BACTERIA CAN CHANGE HEALTHY NUTRIENTS INTO TOXINS.
One example of this is with the nutrient choline, which is important for supporting
neurotransmitter production and cell membrane support.
When you have too many bad bacteria in your gut, they can literally turn the choline you
consume in your diet into a toxin called trimethylamine-N-oxide (TMAO), which contributes to
plaque buildup in the arteries
Too much bad bacteria and yeast in the gut produce things like hydrogen sulfide, ammonia, D-
lactate, and alcohols. When you have a gut that is constantly producing low levels of these
compounds, it’s like being hooked up to an IV with a steady slow drip of poison feeding into
you.
In short, you are not going to feel very good.
Hydrogen sulfide is known to directly inhibit mitochondria and decrease the oxygen-carrying
capacity of hemoglobin – that is, it’s basically blocking fuel from getting to your mitochondria
and blocking your mitochondria from using the fuel to produce energy.
Alcohols leaking into the blood from the gut commonly result in brain fog. Moreover, the
alcohols actually cause a vicious cycle because they actively promote leaky gut, and they drain
the body’s antioxidant and detoxification systems by chronically having to neutralize the
alcohol.
FACTOR #2 - BAD BACTERIA DIRECTLY PRODUCE TOXINS.
It turns out that bad bacteria in the gut also come with another big problem – they directly
produce toxins known as “bacterial endotoxin” or sometimes as lipopolysaccharides, or LPS for
short.
Endotoxins are only produced by specific types of bacteria that tend to be the bad guys. So if
you have an overgrowth of the bad bacteria, that can cause endotoxin to build up in the gut
and potentially leak into the gut. If you have endotoxin leaking into your bloodstream
chronically, it’s bad news.
Endotoxins in our system is directly linked to.
• Obesity
• Insulin resistance
• Heart disease
• Cystic fibrosis
• Crohn’s disease and
ulcerative colitis
• Chronic fatigue
• Many autoimmune
diseases
FACTOR #3 - LEAKY GUT LEADS TO UNDIGESTED FOOD MOLECULES, BACTERIA, AND TOXINS GETTING
DIRECTLY INTO THE BLOOD
Normally, endotoxin is not that problematic – as long as they stay confined to out gut and then
we get them out of us and into the toilet. But, if you have gut permeability issues, endotoxin
can leak through the intestinal wall into our blood. When this is happening chronically, it is
very bad news for pretty much every aspect of health.
Increased gut permeability or ‘leaky gut’ syndrome is becoming more and more common as,
again, diet and lifestyle choices lead us into a compromised state of health. Protective mucous
membranes in our intestines, as well as the gap junctions in between cells of the gut wall, can
become inflamed and perforated which, allows a direct route for foreign bodies and endotoxins
to enter the bloodstream.
FACTOR #4 - SIBO DAMAGES THE MICROVILLI AND SLOWS MOTILITY, LEADING TO INCREASED
FERMENTATION
This can lead to malabsorption of
nutrients.
Microvilli are also responsible for
the digestion of small starch
molecules from food. When the
microvilli are not working, the
bacteria use these small starch
molecules to cause fermentation.
This bacterial fermentation
produces methane and hydrogen
gas.
Not only is this uncomfortable,
but causes further damage to the
microvilli.
Research has now shown that
SIBO is a major cause of intestinal permeability, or ‘leaky gut”, a condition where partially
digested food particles are absorbed through the lining of the small intestines where they can
cause an immune reaction.
Leaky gut also causes bacterial by-products to be absorbed - a major trigger for inflammation
The bacteria cause the motility of the small intestine to slow down or work improperly,
causing further fermentation.
Restoring proper motility in the small intestines is a major focus of eliminating SIBO for good
and your practitioner is likely to prescribe a “prokinetic” supplement or medication
FACTOR #5 - BAD BACTERIA + LEAKY GUT CAUSES TOXIN RE-ABSORPTION.
The wrong bacteria in the gut literally cause you to re-absorb the same toxins that the liver is
working so hard to get rid of. Here’s why: In a process called Phase II detoxification, the body
basically neutralizes toxins by binding them to other compounds in a process called
conjugation. But when you don’t have the right bacteria in your intestines, the bad bacteria
will actually remove the conjugating compound – the compound that the toxin is bound to that
makes it non-toxic – causing it to be toxic again, and then it gets re-absorbed.
Unfortunately, the fact that most people have low-fiber diets and poor gut bacterial
microbiomes in their guts makes this scenario very common. This is why the majority of
people are toxic.
The wrong bacteria in the gut literally cause you to re-absorb the same toxins that the liver is
working so hard to get rid of.
Here’s why: In a process called Phase II detoxification, the body basically neutralizes toxins by
binding them to other compounds in a process called conjugation. But when you don’t have the
right bacteria in your intestines, the bad bacteria will actually remove the conjugating
compound – the compound that the toxin is bound to that makes it non-toxic – causing it to be
toxic again, and then it gets re-absorbed.
Unfortunately, the fact that most people have low-fiber diets and poor gut bacterial
microbiomes in their guts makes this scenario very common.
This is why the majority of people are toxic.
When our liver is overburdened with toxins, the problem is it cannot filter all of them out of
your system and they stay there.
Think about what would happen if you kept filling a coffee filter with more coffee—eventually
the coffee filter cannot hold any more coffee—the coffee spills over and out onto the floor.
Gut dysbiosis leads to leaky gut syndrome because we need a careful balance of gut bacteria
just to make a proper gut lining.
Once toxins enter the bloodstream, the body diverts energy away from mitochondrial energy
production and thinks, “dang, I gotta go neutralize these guys now.”
As long as toxins are being pumped into the body, the liver will have no room to
process the stuff that is trying to get out.
How To Heal Your Gut – 3 PHASES TO RESTORE GUT HEALTH
PHASE 1 - REDUCE FODMAPS TO STARVE FERMENTING BACTERIA AND
START REPAIRING THE GUT LINING (2-6 WEEKS)
The goal here is to slowly starve the harmful bacteria while also limiting the side effects of
bacterial and fungal “die-off”. (Which can be very intense for some people)
Die-off reactions occur when bacterial and fungal endotoxins released and get absorbed into
the body.
This way of doing things also prioritizes repair of the gut lining BEFORE the killing of microbes
(to limit the amount of endotoxin absorbed by the body). This means a gentler and faster road
to feeling better.
So you’ll do a lowFODMAP diet for 2-6 weeks in order to slowly starve the fermenting bacteria
and reduce their numbers.
LOW FODMAP FOODS TO ENJOY
HIGH FODMAP, FOODS TO AVOID
If you’d like to see an in-depth list of foods to eat and avoid from Alison Siebecker, she has an
excellent SIBO-specific resource here.
If all this seems complex or hard to grasp, let me summarize what to eat simply and easily:
QUICK SUMMARY OF
FOODS TO EAT • Naturally-Raised Meats and
Poultry
• Fish and seafood
• Eggs
• Low FODMAP Vegetables
• Low FODMAP Fruits
• Low FODMAP Nuts and Seeds
• Healthy oils (Olive oil, coconut
oil, etc.)
• Spices and herbs
USE GUT HEALING SUBSTANCES
The second important part of Phase 1 is to use gut healing substances. Many gut healing
protocols do a kill phase prior to trying to heal the gut (it’s something I used to do with my
clients as well). The problem is that it creates intense side effects due to die-off reactions
getting absorbed into the bloodstream due to leaky gut.
That’s why I’ve now switched to repairing the gut prior to trying to kill off pathogenic bacteria.
So the other important part of phase 1 is to actively start healing and sealing the gut so you
no longer have leaky gut. There are several substances with proven efficacy in stimulating
healing of the gut:
• Turmeric
• Propolis
• L-glutamine
• Colostrum
• Gelatin
• MSM
• Quercitin
• Zinc carnosine
• Cat’s Claw
• N-acetyl glucosamine (NAG)
• Slippery elm
• DGL licorice
COMBO SUPPLEMENT: You can buy these supplements separately if you wish, or I’ve also
formulated a gut healing supplement with many of these compounds, which you can get here.
I also offer a colostrum supplement which you can get here.
(Note: I offer this only as a service – you are free to get these compounds as individual
supplements from other suppliers if you choose. I give you the list of ingredients and links to
those other supplements here so you can do that).
PHASE 2 - KILL PATHOGENIC BACTERIA AND KICKSTART GUT MOTILITY (4 WEEKS)
I offer two ways to do the kill phase – the gentle way that doesn’t involve supplements.
This approach is better suited to people with severe fatigue and people who are easily
debilitating with even slight stressors. It’s also designed for people who cannot afford to use
supplements.
Then below that, I have the ”all out” method, which is for people who want to go all out and
use all the supplements and most powerful ways of cleaning out the gut (and who can afford
supplements).
GENTLE (NO SUPPLEMENTS)
• 1 tbsp apple cider vinegar
• ½ tsp Ceylon cinnamon
• 1-2 tbsp coconut oil
• A couple pinches or ¼ tsp of clove powder
• ½ - 1 tsp of ginger (whole root, or powder – more if using whole fresh root)
• 1 tsp turmeric (or turmeric paste)
You can either make a concoction with these ingredients (be aware that it will NOT taste
very good) or you can take these things separately. Take this mix 3 times a day on an
empty stomach in between meals for 4 weeks.
In addition to this concoction, you should also be doing 1-3 daily servings of fermented
foods like sauerkraut, kimchi, or kefir.
ALL OUT (WITH SUPPLEMENTS)
Everything in the gentle approach PLUS…
• Gut Balance or Biocidin
• Monolaurin
• Cinnamon oil + Clove oil instead of powders (note: dilute these 1 drop per 4 oz of
water)
• Caprylic acid
• Berberine
• Grapefruit Seed Extract
• Black Cumin Seed oil
• Propolis
• Black walnut
• Allicin
• (Charcoal and psyllium husk for die-off)
• Biofilm disruptors lactoferrin and NAC and “Interfase Plus”
• Add Atrantil if you have severe gas/bloating issues
(Note: Gut Balance or Biocidin have many of these antimicrobials, so you don’t need to buy
them all separately. A good strategy would be to get “Gut Balance” alogn with caprylic acid,
monolaurin, cinnamon and clove essential oil, and the biofilm disruptors.)
KICKSTART GUT MOTILITY
After you finish SIBO treatment, whether traditional antibiotics or herbal antibiotics, you
should immediately start taking a prokinetic agent to stimulate the MMC. Usually, prokinetic
agents are taken at bedtime because your body is repairing and detoxifying without food to
complicate things.
• Cheap and easy-to-get compounds: ginger, vitamin C, magnesium
• Supplements: MotilPro or Iberogast
WHY ANTIBIOTICS BY THEMSELVES AREN’T A PERFECT SOLUTION
SIBO is commonly treated with antibiotics. This helps reduce the problem bacteria but also kills
off the beneficial bacteria, and gets people into cycles of needing more and more cycles of
antibiotics in the long-term.
In fact, in one study published in the American Journal of Gastroenterology, researchers
concluded SIBO patients treated with antibiotics have a high recurrence rate and that
symptoms were worse on the recurrent bouts.
SIBO - ANTIBIOTICS VS. HERBALS - ANTIBIOTICS VS. PROBIOTICS
One study has shown that herbal antimicrobials are as effective as three courses of
antibiotic therapy in patients who don’t respond well to rifaximin. This study mentions
a variety of herbal remedies like berberine extract, wormwood oil, oregano oil and lemon balm
oil.
One study concluded that probiotics have a higher efficacy rate than metronidazole for
individuals with SIBO.
In this study, probiotics were administered for five days to half of the study group, while the
other half of the study group received antibiotics for five days. All participants ate the same
diet, which limited consumption of dairy products, legumes, leafy green vegetables
and alcohol.
The results?
• 82% of the group receiving probiotics showed improvement.
• Only 52% of the group receiving antibiotics showed improvement.
PHASE 3 -RE-INTRODUCE FIBROUS PLANT FOODS AND TARGETED FIBER AND
GUT HEALING SUBSTANCES, AND INOCULATE THE GUT AND PREVENT FUTURE
DAMAGE
RE-INTRODUCE FIBROUS PLANT FOODS AND DO TARGETED FIBER SUPPLEMENTATION
TO SELECTIVELY FEED THE GOOD BACTERIA AND HEAL THE GUT
You may now re-introduce (SLOWLY) many of the high FODMAP plant foods, and resistant
starches. Remember that being on a highly restrictive diet forever is actually
counterproductive. It is important to reincorporate a wide variety of foods, including foods with
fermentable fiber.
Now that we have starved and killed off many of the bugs in our intestines, we now want to
selectively feed the good guys without letting the bad guys come back.
Here are some great ways to introduce the good guys to your system.
EAT PLANTS, LOTS OF PLANTS While many people focus on specific
toxins or food additives that contribute
to leaky gut, new research is actually
suggesting that plant fiber deficiency
may be a primary cause. It appears
that the bacteria in the gut need to
feed on something. So if you don’t
provide the food for them (lots of plant
fiber), they end up eating YOU – that
is, they end up consuming the
protective lining of your gut.
RESISTANT STARCH This is another incredibly important and
powerful healer of leaky gut. Next to
plant foods in general, this is the single
most powerful gut healer.
CONTINUE GUT HEALING SUBSTANCES
You want to continue to stimulate gut healing.
HEAVY DOSES OF FERMENTED FOODS AND/OR PROBIOTICS
Now that we have starved and killed off
many of the bugs in our intestines, we
now want to selectively feed the good
guys without letting the bad guys come
back.
Build up gradually over the course of a week or two to higher doses.
Keep cycling through the different probiotic brands.
A note on fermented foods vs. probiotic supplements
Remember that I am NOT saying that you NEED to buy probiotics. Fermented foods like
sauerkraut and kim chi are much less expensive and actually much MORE effective.
A single serving of 2 ounces of home-made sauerkraut had more bacteria than an
entire BOTTLE of a probiotic supplement.
Translated this means 16 ounces of sauerkraut = 8 bottles of probiotics.
Dr. Natasha Campbell-McBride, MD: “With every mouthful of sauerkraut you’re
consuming billions of beneficial microbes which will be killing the pathogens in your
gut driving them out and replenishing the beneficial flora in your digestive tract.”
(Keep in mind that I’m telling you this as someone who sells probiotic supplements). :)
ONE SPOONFUL OF HOMEMADE SAUERKRAUT IS ROUGHLY
EQUIVALENT TO AN ENTIRE BOTTLE OF PROBIOTIC
“Over 100 species of microorganisms were identified
in kimchi fermentation. Several strains of microorganisms that produce
bacteriocin have been isolated from kimchi. Enterococcus
faecium in kimchi has a broad spectrum of bacteriocin activities, and
several Lactobacillus species have been shown to produce anti-microbial
compounds.”
“Health functionality of kimchi, based upon our research and that of other,
includes anticancer, antiobesity, anticonstipation, colorectal health promotion,
probiotic properties, cholesterol reduction, fibrolytic effect, antioxidative and
antiaging properties, brain health promotion, immune promotion, and skin
health promotion.”
PREVENT FUTURE GUT DAMAGE
Now that we’ve gotten rid of the the bad bugs and the good bugs in the wrong
places, and healed the gut lining, we need to prevent this situation from occuring
again.
Avoid sources of gut damage. This is a big one and this is to be followed indefinitely, not just a
temporary strategy – that is, if you want to keep your gut healthy.
Common causes of gut damage to avoid.
LOW PLANT FOOD INTAKE
Remember, if you don’t provide food for your bacteria – plant fiber – those bacteria are going
to get their food by eating away at your protective lining of your intestines
ALCOHOL
This is a very common way that people give themselves gut issues. Drinking wine or beer or
liquor every night is a fast way to give urself leaky gut.
ANTI-INFLAMMATORY DRUGS
Virtually all of the common painkillers and anti-inflammatory drugs like ibuprofen, Tylenol, aspirin and all
the prescription NSAIDs can damage to the gut and promote leaky gut
OVER DOING CARDIO
Doing too much cardio is another factor that can contribute to leaky gut
EATING LOTS OF SUGAR AND STARCH-RICH PROCESSED FOODS
If these are a large part of your diet, they will disturb your gut microbiome and create a
bacterial and yeast dominance that results in a “fermenting gut”, as Dr. Sarah Myhill calls it.
PSYCHOLOGICAL STRESS
Chronic stress is another way that our guts become leaky.
CARAGEENAN
This is a common food additive in many dairy products, alternative dairy products, and many
processed foods. It’s known to promote leaky gut.
PROCESSED FOODS
When you eat processed foods, it shifts your gut microbiome – the balance of good vs. bad
bacteria in your intestines. It promotes gut dysbiosis, which contributes to leaky gut
‘
RECAP
PHASE 1 - REDUCE FODMAPS TO STARVE FERMENTING BACTERIA AND
START REPAIRING THE GUT LINING (2-6 WEEKS)
Eat a low FODMAP diet for 2-6 weeks to starve fermenting bacteria
Start repairing the gut lining and sealing the gut using gut healing substances.
PHASE 2 - KILL PATHOGENIC BACTERIA AND KICKSTART GUT MOTILITY
Use the protocols listed above to destroy biofilms and clean up the pathogenic bacteria.
(Choose either the ”gentle” protocol or the ”all out” protocol, according to what your finances
allow for.)
GENTLE (NO SUPPLEMENTS)
• 1 tbsp apple cider vinegar
• ½ tsp Ceylon cinnamon
• 1-2 tbsp coconut oil
• A couple pinches or ¼ tsp of clove powder
• ½ - 1 tsp of ginger (whole root, or powder – more if using whole fresh root)
• 1 tsp turmeric (or turmeric paste)
Take this mix 3 times a day on an empty stomach in between meals for 4 weeks.
In addition to this concoction, you should also be doing 1-3 daily servings of fermented
foods like sauerkraut, kimchi, or kefir. (This is something you should do through all THREE
PHASES and beyond.)
ALL OUT (WITH SUPPLEMENTS)
Everything in the gentle approach PLUS…
• Gut Balance or Biocidin
• Monolaurin
• Cinnamon oil + Clove oil instead of powders (note: dilute these 1 drop per 4 oz of
water)
• Caprylic acid
• Berberine
• Grapefruit Seed Extract
• Black Cumin Seed oil
• Propolis
• Black walnut
• Allicin
• (Charcoal and psyllium husk for die-off)
• Biofilm disruptors lactoferrin and NAC and “Interfase Plus”
• Add Atrantil if you have severe gas/bloating issues
(Note: Gut Balance and Biocidin have many of these antimicrobials)
KICKSTART GUT MOTILITY
After you finish SIBO treatment, whether traditional antibiotics or herbal antibiotics, you
should immediately start taking a prokinetic agent to stimulate the MMC. Take the prokinetics
at bedtime. Below are the options for natural supplements that are prokinetics.
• Cheap and easy to get compounds: ginger, vitamin C, magnesium
• Supplements: MotilPro or Iberogast
PHASE 3 -RE-INTRODUCE FIBROUS PLANT FOODS AND TARGETED FIBER AND
GUT HEALING SUBSTANCES, AND INOCULATE THE GUT AND PREVENT FUTURE
DAMAGE (4 WEEKS)
In this phase, you slowly re-introduce a wide variety of plant foods back into the diet. You
continue using the gut healing substances, the fermented foods and probiotics, and add in
resistant starch (which is a powerful gut healer). Then you focus on eliminating the root causes
of leaky gut/dysbiosis/SIBO to prevent recurrences and future damage.