Gastroenterologist, nutritionist, and top authority on the gut microbiome, Dr. Gerry Mullin shares his cutting-edge approach to rebalancing metabolism by reducing the fat-forming bacteria in the gut and reseeding it with fat-burning bacteria. In this episode, learn his top foods to eat and which to avoid.
About Gerard Mullin, MD
Dr. Mullin is an associate professor of medicine at The Johns Hopkins Hospital. He is board-certified in internal medicine, gastroenterology, integrative medicine, functional medicine and nutrition.
Nationally and internationally renowned for his work in integrative gastroenterology and nutrition, Dr. Mullin has more than 20 years of clinical experience in the field of integrative gastroenterology and earned his master’s degree in nutrition while in practice.
Dr. Mullin's Books Discussed in This Episode
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#1 Supplement or food substance
A broad spectrum formula to increase Nrf2 and reduce NFkB plus herbs like curcumin, resveratrol, green tea, and sulforaphane
#1 Health Tip
We have to start with food and minimize the use of antibiotics in livestock and consumption of antibiotics in medicine. (Antibiotics wreck the gut microbiome.)
Therefore, the gluten free diet (GFD) led to reductions in beneficial gut bacteria populations…Bifidobacterium, Lactobacillus and Bifidobacterium longum counts decreased
Analysis of fecal microbiota and dietary intake indicated that numbers of healthy gut bacteria decreased, while numbers of unhealthy bacteria increased parallel to reductions in the intake of polysaccharides after following the gluten free diet (GFD).
it appears that a gluten-free diet (GFD) in both coeliac and non-coeliac subjects could produce similar, potentially adverse, changes in the microbiota solely on the basis of a marked reduction in intake of
naturally occurring fructans which have prebiotic action. Provision of gluten-free but prebiotic-rich foods and/or a supplement of fructan-type prebiotics could avoid this situation
2:01 Personal Experience: Dr. Mullin was a heavy kid in high school. He knew that if he wanted to do things with his life, he needed to lose the extra weight. He began reading and ended up feeding his gut microbiome with prebiotic foods. He lost the weight.
4:15 Changing Our Gut Ecology: Our gut microbes ultimately determine our metabolism set point. We think that our food is just calories in calories out, but what we are doing is changing the populations of bacteria so they are more biodiverse and they thrive. In turn, gut microbes signal our gut hormones, they signal our appetite, and they change our metabolism. They control us.
5:43 Gut Bacteria and Fat Burning: Gut bacteria control the integrity of the lining of the gut. When gut integrity is compromised, endotoxins leak into the bloodstream and signal an inflammatory response. The amount of inflammation is reflected by the endotoxin load, your genetics and the health of your immune system. It causes insulin resistance and causes our bodies to channel more energy into more fat building than muscle building.
6:49 Gut Hormones: Gut microbes ferment fibrous foods and elicit the production of gut hormones that regulate gut motility, appetite signaling, and our metabolism. Their effects are indirect, but profound.
8:21 Diversity in the Gut Microbiome: Biodiversity is like an orchestra. The more instruments that play, the more profound the effect. With less biodiversity, your physiology suffers. The more resilient we are, the more we can take the hits and keep going. A biome that rebounds is a key to longevity.
11:11 Ketogenic Diet: Dr. Mullin thinks of a short term ketogenic diet as a system reboot, to reset our metabolism. Using quality fats, proteins, high fiber vegetables, few carbs and non-gluten grains, weight loss starts almost immediately. The ketogenic diet reverses the tide from weight gain, to weight loss. It provides momentum for 2 to 4 weeks. By removing the “junk” from the diet, more biodiversity is gained in gut microbes.
13:13 Fibrous Non-Gluten Grains: High fibrous, low glycemic index, high protein grains like quinoa, brown rice, and steel cut gluten-free oats can be part of a diverse diet. These grains, in a limited amount, are a good carb for those of us who can tolerate grains.
16:16 Meat: Red meat brings less diversity and more pathogens to the gut, which can negatively impact cardiovascular disease. We thought it was the fat, which is inflammatory, but the gut biome is impacted as well. Vegans who eat good carbs have a more diverse microbiome and have less vascular cancer.
21:25: Heritage Diets: Oldwayspt.org is an organization which is trying to bring back heritage diets, like the Mediterranean and Baltic diets. These diets not only have a positive impact upon cardiovascular health, but they help prevent cognitive decline, improves cognition and brain function. They seem to promote cancer protection, and have prebiotic qualities and anti-inflammatory benefits. Heritage diets make the microbiome more diverse and resilient. It is Dr. Mullin’s choice of a maintenance diet.
23:52 Phytonutrients: Polyphenols in brightly colored fruits and vegetables are prebiotic and help with microbiome diversity. Berries are low glycemic, low FODMAP, and with their phytonutrients, fight disease, fight cancer and enrich the microbiome.
24:53 Gut Disbiosis: Our bodies are meant to have a low burden of bacteria in our upper digestive system. The number and diversity of bacteria increases closer to the colon. When the upper digestive system has too many bacterial inhabitants, this is SIBO (Small Intestine Bacterial Overgrowth), and example of disbiosis. The disbiotic gut sets the stage for disease. Overweight and obese people generally have disbiosis, which fosters fat forming metabolism.
28.22 How To Avoid SIBO: Eating late stresses your body’s systems. Your body needs enough time to clean the digestive system so the digestive “junk” does not build up, causing SIBO. Eat dinner early in the evening. Eat nothing heavy after 6 pm and no meals after 7 pm. That’s 4 to 5 hours before going to bed. A little grazing is okay, but no meals.
31:04 The American Diet: The bad gut fat-forming bugs love the American diet, which is high in saturated fats, refined sugars, carbs, and refined flours. On it, you will have less biodiversity and less of the good guy gut bugs. You can mess up a good gut in just 24 hours of the American diet.
33:36 Antibiotics: There are enough antibiotics being used in our poultry, meat and milk to make you fat. Studies showed that giving mice antibiotics made them fat. Dr. Mullin believes that the more antibiotics we give our children, the more likely they are to become obese. Poultry and meat that you eat should be certified organic and anti-biotic free. Superbugs are causing government intervention in antibiotic use, but not the fact that they are being overused.
37:16 The Matrix: There is a world around us and within us that we cannot see, and it controls us and our core physiology. The gut is a force to be reckoned with.
40:19 Dr. Mullin’s Morning Routine: He has a gut bolstering meal for breakfast of grass fed organic yogurt every morning with kefir, blue berries or raspberries, walnuts, and flax or chia.