Ai Key Strategies to Improve Your Microbiome 1. Increase Dietary Fiber Benefits: Fiber acts as a prebiotic, feeding beneficial gut bacteria. Sources: Aim for 21 to 38 grams of fiber daily from: Legumes (beans, lentils) Whole grains (oats, quinoa) Fruits (berries, apples) Vegetables (leafy greens, sweet potatoes) Nuts and seeds >2. Stay Hydrated Importance: Water supports digestion and nutrient absorption. Recommendation: Drink enough water to prevent dehydration and maintain gut health. >3. Incorporate Fermented Foods Examples: Yogurt, kefir, sauerkraut, kimchi, and kombucha. Benefits: These foods contain probiotics, which can enhance gut diversity. >4. Limit Processed Foods Impact: Ultra-processed foods can negatively affect gut health. Advice: Focus on whole, unprocessed foods to support a healthy microbiome. >5. Manage Stress Connection: Stress can disrupt gut health. Techniques: Practice relaxation methods like meditation, yoga, or deep breathing. >6. Regular Exercise Effect: Physical activity promotes a diverse microbiome. Goal: Aim for at least 150 minutes of moderate exercise weekly. >7. Get Enough Sleep Recommendation: Aim for 7 to 9 hours of quality sleep each night. Benefit: Good sleep supports overall health, including gut health. Conclusion Improving your microbiome involves a combination of dietary changes, hydration, stress management, exercise, and sleep. By adopting these practices, you can enhance your gut health and overall well-being.

Defining a vitamin A5/X specific deficiency – vitamin A5/X as a critical dietary factor for mental Health Abstract: A healthy and balanced diet is an important factor to assure a good functioning of the central and peripheral nervous system. Retinoid X receptor (RXR)-mediated signaling was identified as an important mechanism of transmitting major diet-dependent physiological and nutritional signaling such as the control of myelination and dopamine signaling. Recently, vitamin A5/X, mainly present in vegetables as provitamin A5/X, was identified as a new concept of a vitamin which functions as the nutritional precursor for enabling RXR-mediated signaling. The active form of vitamin A5/X, 9-cis-13,14-dehydroretinoic acid (9CDHRA), induces RXR-activation, thereby acting as the central switch for enabling various heterodimer-RXR-signaling cascades involving various partner heterodimers like the fatty acid and eicosanoid receptors/peroxisome proliferator–activated receptors (PPARs), the cholesterol receptors/liver X receptors (LXRs), the vitamin D receptor(VDR), and the vitamin A(1) receptors/retinoic acid receptors (RARs). Thus, nutritional supply of vitamin A5/X might be a general nutritional-dependent switch for enabling this large cascade of hormonal signaling pathways and thus appears important to guarantee an overall organism homeostasis. RXR-mediated signaling was shown to be dependent on vitamin A5/X with direct effects for beneficial physiological and neuro-protective functions mediated systemically or directly in the brain. In summary, through control of dopamine signaling, amyloid β-clearance, neuro-protection and neuro-inflammation, the vitamin A5/X – RXR – RAR – vitamin A(1)-signaling might be “one of” or even “the” critical factor(s) necessary for good mental health, healthy brain aging, as well as for preventing drug addiction and prevention of a large array of nervous system diseases. Likewise, vitamin A5/X – RXR – non-RAR-dependent signaling relevant for myelination/re-myelination and phagocytosis/brain cleanup will contribute to such regulations too. In this review we discuss the basic scientific background, logical connections and nutritional/pharmacological expert recommendations for the nervous system especially considering the ageing brain. [image: 1753642620660-195305d5-1b58-4f65-a688-e795b5b0457c-image.png] [image: 1753642742365-868bf21c-c9f8-4fdc-b2bb-754445da7072-image.png]

@LucH Thanks for the info! There are some animal studies on restricting only omega-6, and the effect is to increase the metabolism of omega-3 and decrease that of omega-6: Fifteen weeks of n-6 PUFA deprivation compared with adequate diet decreased the mean unesterified plasma concentration of n-6 PUFAs by 84% (Table 1). The change in the total unesterified n-3 PUFA concentration was statistically insignificant, although unesterified DHA and EPA concentrations were increased by 53% and 79% The total n-3 PUFA concentration in brain was increased by 15%, reflecting largely an 11% increased DHA concentration (Igarashi et al. 2009). Expression of enzymes of the 20:4n-6 cascade, cPLA2-IVA and COX-2, was downregulated, whereas expression of DHA-preferring calcium independent iPLA2-VIA (Garcia and Kim 1997; Strokin et al. 2004; Ramadan et al. 2010; Basselin et al. 2011) and of 15-lipoxygenase (LOX) was up-regulated (Kim et al. 2011). COX-2 mRNA was decreased significantly (−23%, p b0.05) (Fig. 3A) in the n-6 PUFA deprived rats compared with adequate rats, as was COX-2 protein (−32%, pb0.05) (Fig. 3B). The deficient diet did not change COX-1 or mRNA significantly

@Hando-Jin oh yeah. Now psychedelic therapy is in vogue and I think legal in several us states. Mind-body relations. Bessel van der Kolk also mentions psychoactives for ptsd therapy.

"Green tea inhibits Helicobacter growth in vivo and in vitro" https://pmc.ncbi.nlm.nih.gov/articles/PMC2694061/ Mice were infected with H. pylori and given either tea or water. The group that was given tea had both greatly reduced inflammation and H. pylori population. In fact, mice that were given tea both before and after the infection had no inflammation and no H. pylori population at all. I suspect it is the L-Theanine in the tea but nobody has studied that so I have no proof. I think so because high dose L-Theanine completely suppresses H. pylori symptoms for me.

@springsnow haiduts arguments are that most of the benefit comes from restricting inflammatory amino acids like methionine. This seems to be in line with studies that show all the benefits of calorie restriction just with protein restriction.

@DavidPS the satiety one is interesting since milk has been traditionally considered a breakfast item. Another piece of evidence as to why people used to be much leaner.

See the reference 3 Glutathione Depletion Prevents Diet-Induced Obesity and Enhances Insulin Sensitivity Hannes M. Findeisen et al. 2012 https://doi.org/10.1038/oby.2011.298 Abstract Excessive accumulation of reactive oxygen species (ROS) in adipose tissue has been implicated in the development of insulin resistance and type 2 diabetes. However, emerging evidence suggests a physiologic role of ROS in cellular signaling and insulin sensitivity. In this study, we demonstrate that pharmacologic depletion of the antioxidant glutathione in mice prevents diet-induced obesity, increases energy expenditure and locomotor activity, and enhances insulin sensitivity. These observations support a beneficial role of ROS in glucose homeostasis and warrant further research to define the regulation of metabolism and energy balance by ROS. Excerpt (…) Since glutathione peroxidase (GPx) constitutes the principal antioxidant defense system to scavenge physiological concentrations of H2O2 in mammals (6), we investigated in this study the role of pharmacological glutathione depletion on diet-induced obesity and insulin sensitivity. Surprisingly, depletion of endogenous glutathione protected mice from obesity, preserved insulin sensitivity, and increased energy expenditure, pointing to a more complex role of endogenous ROS in diabetes and energy balance than previously anticipated. => There is a contradiction and a bias in the title as well in the abstract. To be reminded: too much of a good thing is bad. No need for more than 2x/wk 100 mcg. Diet with meat and eggs brings +/ 50 % of the RDA. Supplement is only bioavailable at +/ 60%. More info (In French, translator needed) https://mirzoune-ciboulette.forumactif.org/t1953-selenium-too-much-of-a-good-thing-is-bad#27971 => Selenium forms, bioavailability, enzymatic functions, synergy with other antioxidants, Sources and References.

OJ for the Win !

@stag wtf i love emf now

@LucH Thanks. There are caveats and gotchas and fine prints as well as times when these are overlooked by sellers, marketers, YouTube "experts" that are a dime a dozen, and there are people who just wing it and cross their fingers and go banzai. And unknowingly commit harikiri. Just hoping they don't.