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08/01/2026

I recently gave a talk at The World's Best Longevity Summit on the role of the microbiome in healthy aging and chronic disease.

You can access the talk for free at the link I'm posting in the comment section.

The summit begins January 21st, but registration is open today!

06/01/2026

Bacteria that contain endotoxin include E. coli, Klebsiella, Enterobacter, Salmonella, Serratia, Citrobacter, and Bacteroides (whose endotoxin is far less inflammatory than that from the other microbes mentioned).

The amount of endotoxin in your gut depends on how many of these bacteria you have in your gut ecosystem, your level of gut permeability, your bowel transit time, and how well you neutralize endotoxin. You can reduce your endotoxin load through dietary changes and ensuring regular bowel movements.

My top tips for lowering endotoxin include:

1) Eating a Mediterranean-type diet that includes fiber-rich foods and extra virgin olive oil
2) Eating prebiotic foods every day, or taking a prebiotic supplement
3) Adding whole fruit to nutrient-poor meals or meals high in saturated fats
4) Supporting your gut motility and having daily bowel movements

01/01/2026

Psyllium husk can work wonderfully for some people, but for others, it can actually make constipation worse. Psyllium requires a lot of water, so if you aren't drinking big glasses of water every time you take a dose of psyllium, it can significantly slow gut motility.

My go-to is ground flaxseeds for all the reasons mentioned above. And I think chia seeds can be helpful too, especially if they are ground. Grinding chia ensures you get all the protein and omega-3 fats.

Ideally, use certified organic flax, and grind it yourself to ensure it's fresh and not rancid at the point of consumption.

If you prefer psyllium, please take it with a large glass of water. The dose that seems to work best for psyllium is 10-20 grams daily for at least 8 weeks.

31/12/2025

Which one is your favorite...spending time in the wilderness, gardening, or enjoying a dish of kimchi?

26/12/2025

Lactobacillus plantarum PS128 is a well-studied psychobiotic, a type of probiotic that alters mood state and affects neurotransmitter production.

This is a developing area of research, and I'm excited to see what we'll uncover in the next 10 years!

If you'd like to learn more, check out the studies below.

On depression and sleep in individuals with insomnia - PMID: 34444980
On autism spectrum disorder - PMID: 30979038
On Parkinson's disease - PMID: 34277679
On anxiety - PMID: 35879040
On muscle fatigue in athletes - PMID: 38098805

24/12/2025

The probiotic *strain* will tell you what the probiotic can do for you.

But remember, if your main goal is to improve gut bacteria diversity, you will get more benefits from adding more PREbiotics, dietary fiber, and polyphenols (plant foods) to your diet than from a probiotic supplement.

19/12/2025

A low-FODMAP diet is often confused with a low-fiber diet, but you can still hit your fiber goals while eating low FODMAP foods.

Here's one example of how to reach 35 grams of fiber with low FODMAP foods and serving sizes.

17/12/2025

Hot off the press! Kimchi reduces body fat, improves lipids, and supports the immune system.

Two studies by the same research group - a 2024 RCT and 2025 follow-up - examined the impact of kimchi on multiple metabolic markers, the microbiome, and immune function.

Read all the details below, and be sure to make kimchi part of your holiday meals!

11/12/2025

There are a handful of randomized controlled trials evaluating f***l microbiota transplant for Parkinson's disease.

Here are two recent ones to check out:
PMID: 38686220 https://pubmed.ncbi.nlm.nih.gov/38686220/
PMID: 38057970 https://pubmed.ncbi.nlm.nih.gov/38057970/

10/12/2025

Endotoxin (LPS) causes damage to the gut and, importantly, inflammatory changes throughout the body.

Endotoxemia is now seen as a key driver in a range of common chronic diseases, such as Alzheimer's disease, atherosclerosis, depression, metabolic syndrome, obesity, and even osteoporosis. Bacteria that contain and release endotoxin include E. coli, Klebsiella, Enterobacter, Salmonella, and Bacteroides & Alistipes - although the LPS from the latter 2 genera is comparatively less potent. Some people have considerably more of these bacteria and endotoxin in the gut than others.

Fortunately, certain foods can help increase IAP levels in the gut, such as black pepper, hot peppers, ginger, turmeric, and St. Mary's Thistle.

On the other hand, a Western-type diet reduces IAP and increases endotoxin exposure.

05/12/2025

The immune system training that occurs during infancy and early childhood is highly reliant on the composition of the gut ecosystem.

03/12/2025

What have you heard about lectins?

Tell us in the comments!

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