Jeff James
@JeffJamesAlive
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Gut rebuild with fiber and fermented foods. Colon cancer brought me, results made me stay. I eat Big Macs (microbiota accessible carbs)
Joined June 2011
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Send us removal request.
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Pinned Tweet
@LoriShemek
You opened the skies on this Monday morning Lori bringing up fermented foods!!
Easily the most impactful addition to my post-colon cancer diet- along with a substantial increase in prebiotics-(fiber) to feed the good bacteria from probiotics.
Shemek Nation- this is fire!
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@LoriShemek
Sulforaphane- yet another killer nugget Lori!
You once told us...in this feed, sprouts can exponentially improve nutrient quantity
Broccoli sprouts can have as much as 1200mg of sulforaphane compared to 170mg in mature broccoli of the same amount
Shemek-ipedia right here.
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@LALArry7
@AllyKat_1984
So put me on a highway
Show me a sign
Take it to the limit
One more time
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@LoriShemek
Outdoor Vitamin D starter kit....get a dog who demands sunlight
Probably cheaper ways to do this but damn he's effective.
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@LoriShemek
Whenever possible, I first skip ALL the words and go right to the pictures. Any supplement combination that is the hub of a wheel like this, improving the markers in the 4 corners-
Is worth trying. Thanks for sharing Lori!
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@chrisboettcher9
Could care less if my Doctor is shredded or can do 10 push ups.
I rely on their expertise, not their gym routines. Read my blood work, make good referrals, be delicate with the scalpel.
And don't leave any instruments in me when you close up.
Personal trainer and push ups? 👍
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@LoriShemek
What a good fat source olive oil is Lori.
And quite a diabetic tool too...
Some sea salt, crushed black pepper, oregano, and a dip in olive oil can make a fresh piece of bread a little friendlier on your blood sugar!
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@FitFounder
Adopting a healthy diet that nourishes a balanced microbiome. The gut-brain connection is a powerful force for mental health.
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@LoriShemek
So when you smash the foods Lori mentions-where does the choline party take place?
In the gut!
"Choline is converted into a neurotransmitter called acetylcholine, which helps muscles to contract, activates pain responses, and plays a role in brain functions of memory and
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Gut health on a budget probably means $2-$3 per day for a probiotic supplement ain't gonna work.
What will work?
A medium Yukon gold potato that has been heated and cooled
Resistant potato starch is one of the best things for your gut
Insoluble AND soluble (fermentable) fiber
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@LoriShemek
Solid info Lori!
400 to 420 mg per day for adult men 310 to 320 mg for women
Magnesium sources to hit daily goals include:
Pumpkin seeds (156 mg in one oz)
Chia seeds (111 mg in one oz)
Almonds (80 mg in one oz)
Cashews (74 mg in one oz)
Black beans (60 mg in ½ cup, cooked)
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@LoriShemek
Way to spotlight some really powerful foods Lori.
Protein, fats, fiber, and plenty of polyphenols.
Great list!
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@LoriShemek
Great list Lori. It's not in your DNA to be self-serving, so I'll help.
READ THIS
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@LoriShemek
Barring some allergy or outright aversion, scallops drop a haymaker on taurine content. 800+ milligrams per 100g
It's the Red Bull of the sea!
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It's January. The entrance to Costco is filled with Vitamins, gummies, and every supplement under the sun, then you trip over the exercise equipment
But first, try a whole food diet, add some fermented foods, fiber, and WALK.
See where that gets you
THEN spend your money
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@LoriShemek
Wonderful news Lori.
All hands on deck and throw the kitchen sink at this stuff!
I believe
@DanNetti
already mentioned it but eating right can be a great way to leverage some control over cancer.
Somethings are out of our hands but there's way more that is.
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@LoriShemek
Added sugar in the form of High Fructose Corn Syrup is an "empty calorie."
Easily added calories with no nutritional value are a recipe for all the negatives Lori discusses.
Unlike fructose in fruit- fiber, nutrients, and the like your body can actually use
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@LoriShemek
Bananas only get eaten "green" by me.
Killer resistant starch source for gut lining
And less sugar since there's less time for the polyphenol oxidase to ripen them
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@LoriShemek
Prioritizing protein is key to any balanced diet!
Resistance training can come in many forms.
If you're not the gym type, body weight resistance training is a great alternative
A pretty low barrier for entry.
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A checklist for destroying a healthy gut:
□A garbage diet
□Chronic Stress
□Lack of Sleep
□Excessive Alcohol Consumption
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@LoriShemek
Turmeric- rock star status in the spice world. Pair with black pepper for up to 2000% absorption.
I still maintain the creators of the kids show Blues Clues should have included Turmeric in the spice family before Paprika, Sage or Ginger.
Well maybe not Ginger
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Lori, I'm putting the finishing touches on a PDF kefir guide. I'll share it when it's done. Email is probably best if your followers would like a copy! DM for KEFIR!
Kefir has been that much of a game changer for me.
Kefir is a fermented milk product that is extremely high in nutrients and probiotics, it is very beneficial for digestion and gut health and even more nutritious than yogurt. *If you are lactose intolerant, there is a lactose-free variety.
8 Science-Based Health Benefits of
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@LoriShemek
I've said this a few times
Apparently Edison and I are kindred spirits- (but I still don't understand electricity)
I rebuilt my gut and got healthy because of a health scare
I have so much more respect for people that arrive here on their own
And it's a bit less painful
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Happy Birthday 78!
Happy 21st, little buddy. I remember the 1st time you got carded like it was yesterday.
@jakobjames00
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@LoriShemek
This garlic information is gold Lori.
Now find a way to get garlic in your body on a regular basis.
My way?
I fermented it in honey, mellowed the harshness of the raw garlic, and I eat a clove or two daily in a nut mixture or fresh greens.
Find YOUR way to garlic.
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@LoriShemek
Out of the cabinet or drawer and onto the countertop and you'll use these key spices more!
Blood sugar management and insulin resistance can benefit from a multi-prong approach.
Spices are one of those tools.
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Easily, and I mean easily the simplest way to get a sizeable amount of fiber in your system.
They are flavor-neutral, easily mixed in liquid, sprinkled on top of just about anything....
And your gut loves them.
I eat them everyday.
They make it down to your colon and gut
Chia seeds are one of the best sources of fiber – 11 grams in only 2 tablespoons. 🥄 Most of us don’t get enough fiber. Imagine how quickly you can change that by adding
#chia
#seeds
to your hot cereal in the morning. 🥣
#healthyeating
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@LoriShemek
Not a regular Matcha tea guy, need to fix that.
But I did make a parfait with Matcha powder, kiwi, and some avocado.
Pulled a muscle patting myself on the back after these gems.
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@LoriShemek
Salmon at the top of the DHA list- no surprise here Lori!
Having lived in Alaska for a couple years, I'm a bit of a salmon snob.
Cooking tip- avoid the high heat so the albumin (protein that oozes white) stays in the flesh.
And skin side down!
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Gut bacteria adapt to what we eat
They also adapt to where we spend our time
Another big gut health killer:
The Big Comfy Couch
(Not the TV show, she was always moving!)
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@LoriShemek
So why don't we exercise more?
Barriers.
Reduce your barriers.
Overcoming them may help you make physical activity part of your daily life.
Start with a walk.
Or go back to your roots, start taking the stairs.
Just start.
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@LoriShemek
Great tip Lori!
Gut issues like inflammation will crave for sweet food as the pathogenic bacteria present in the gut need sugar for their growth, survival and multiplication.
Go sour or even tart, like with a glass of plain kefir...
Starve out the bacteria begging for sugar
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@LoriShemek
If Lori's list looks similar to a healthy gut checklist- it is:
"The liver is directly connected anatomically and physiologically with the gut through the hepatic portal vein."
New research underway investigating the link between NAFLD and gut microbiota alterations
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Sauerkraut update:
Done and off to cold storage...
10lbs
13 (3 oz) gut shots of brine
Street value= $111- $120 ish
Homemade= $12 ish
That's not a deal, that's a steal.
No Sunday scaries here.
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@LoriShemek
Exciting stuff in chasing down this dreaded disease.
It's been a bonus of learning this whole gut health thing.
The gut-brain axis and how it can target disease outside the gut is nothing short of fascinating
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Day 11 of about 10lbs of sauerkraut.
A quick check on the brine level and cabbage submerged nicely. The first peek I've had. Do that too much and you'll have a science project on your hands from too much oxygen.
Some fermented garlic and honey to the right.
Fermented bliss
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@LoriShemek
Magnesium and Vitamin D- strange bedfellows.
With the human body seems to be interdependent to operate properly.
Reminds me of my favorite childhood game....if you know you know.
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@LoriShemek
Full disclosure Lori- no idea what PQQ was before this post
But I eat about 3lbs of kiwi per week (excellent fiber source)
So I'm on my way!
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When you think Fiber also think:
Soluble=fermentable in the colon (SCFA's!!) 👍
Insoluble= bulk to keep things moving, reducing colon
transit times, and less pathogen exposure. 👍
BALANCE- Get a good balance of both types. 👍
Difference between soluble vs insoluble
#fiber
?
Soluble fiber - dissolves in water and slows digestion to give you that "full feeling."
Insoluble fiber - adds bulk and helps prevent constipation.
#health
#nutrition
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@LoriShemek
Microbial diversity is key Lori.
The more strains of bacteria present in your gut gives the greatest chance to defend against all the different types of bad actors (pathogens)
Eating a bunch of fiber and fermented foods is a good way to ensure your good bacteria thrive!
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Another batch of beet kvass...
After 10 days, strained the beets and they were snap, crackle, and popping
No need to worry about effervescence this time- room temp for 12 hours or so, off to cold storage
I can't tell you how good this stuff is.
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@LoriShemek
This is great info on cinnamon Lori. I did this with turmeric, now try it with cinnamon:
1. Get it out of your spice drawer, cabinet, or wherever it's buried
2. Pick up a salt and pepper shaker and fill it with cinnamon.
If it's more accessible, you WILL use it more.
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@LoriShemek
Great diabetic hack Lori! The order of eating and sliding in some secret agents like lemons are very effective for blood sugar control.
If everyone applied some strategy and purpose to the way they eat, our health challenges would be reduced exponentially.
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@LoriShemek
Ginger!
Antioxidant, inflammation fighter
But most notably in our house-
The go-to anti-nausea remedy....
Every. Single. Time.
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@LoriShemek
Spicy post Lori!
Here's some good info supporting your post....
7 spices and their ability to foster a bacterial bonanza!
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@LoriShemek
Agree Lori.
Proton Pump Inhibitors (PPI'S) sure have their place in the GI world, but sustained usage can lead to a gut microbiota imbalance- which can lead to scores of other issues
Lifestyle changes and diet can help!
And turmeric? Add black pepper for better absorption!
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@LoriShemek
I'm knocking on the side of my head writing this...but this is ONE thing I've never had trouble with....blood pressure.
But I love the idea that exercises that need no gym memberships or fancy garb can be so good for you.
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@LoriShemek
Lori- you are the The Swiss Army Knife of Nutrition.
Thanks for sharing all things POLYPHENOLS!!
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@LoriShemek
Good stuff Lori!
I'll see your 8 weeks and raise you...
To results in as soon as a COUPLE DAYS!
Diet and nutrients, (sprinkle in some fermented foods) can begin to transform gut bacteria balance in a couple days!
Health span and longevity to follow!
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@LoriShemek
Black and green tea guy here for ALL the reasons you mention Lori.
But Pu-erh Tea? Interesting that the leaves are fermented, unlike a kombucha where a finished sweet tea is fermented.
So make kombucha make from Pu-erh Tea!
Best of both worlds for your gut!
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Gut health on a budget probably means NOT spending a bunch of money testing your microbiome
Tips that helped me:
Whole foods w/fiber, fermented foods, and protein
Pay close attention to what food enters your body
Pay closer attention to how things leave your body
Save your $
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@LoriShemek
Ginger is a Swiss army knife of the root and spice world
Antioxidant, inflammation fighter
But most notably in our house-
The go-to anti-nausea remedy....
Every. Single. Time.
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@LoriShemek
Sulforaphane Monday Lori!
You mentioned sprouts can exponentially improve nutrient quantity
Broccoli sprouts can have as much as 1200mg of sulforaphane compared to 170mg in mature broccoli of the same amount
Great tip Lori!
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If you know you know.
The Northern Lights are one of the few things I've witnessed where my jaw just dropped.
About the only thing that got me to go outside at 60 degrees below zero, without a wind chill.
#Fairbanks
, AK
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6 fermented foods a day?
1. Kefir (w/ 2 TBSP of chia seeds)
2. Greek yogurt with wild blueberries
3. 2 Pickles (fermented cucumbers)
4. Gut shot of pickle brine (2-3 oz)
5. Fermented honey/ garlic vinegarette
over fresh greens
6. Water kefir
Easy stuff.
Good gut.
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Water kefir- first fermentation on the right...
Habaneros fermenting to the left for hot sauce...
Friday nights used to be so different
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@FitFounder
#3
is a colossal battle Dan. Even the branded "healthy" food is processed beyond recognition. Eat more whole, single ingredient foods. Start now.
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@LoriShemek
Good stuff Lori!
Better balance may mean a longer life.
Lotta good stuff to read regarding longevity, balance, and other key indicators.
.
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Fermented foods- best eaten early and often.
Not like early in the morning, like early in the process of changing the gut balance between good and bad bacteria
Often- because the balance changes quickly for our good microbes.
Tip the scales to the good guys!
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Fermented foods- good for you and quite a bit of fun to make.
Finally took the plunge and thanks to my daughter-in-law sharing a starter...
First loaf of sourdough bread in the books!
Plenty of work to do but not bad!
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@LoriShemek
I've benefited from all 5 of these Lori!
Toss in the meditation bonus- you can't beat walking.
Some days, a more brisk pace than others
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@LoriShemek
#1
out of the gate- irritability or HANGRY
Leave it to a candy bar commercial to capitalize on this very real feeling when you're sugar is really low
And it starts a vicious cycle of chasing sugar lows and highs
Stay balanced and plan- a good diet will avoid the spikes
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@LoriShemek
Beautifully stated Lori.
If a picture's worth a thousand words...
Then this one is worth billions of bacteria!
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@LoriShemek
A potassium rock star?
A medium-sized white baked potato
952 mg of potassium in one medium baked potato (20% of DV)
Pro tip: Let your potato cool before you eat it and you'll get a dose of gut-friendly resistant starch too!
Food before supplements is always my goal
Easy!
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Yeast Probiotics vs. Bacterial Probiotics to deal with IBS
Where can you find both in LARGE quantites?
KEFIR
Gut fungi may contribute to the underlying mechanisms of IBS.
What are the advantages of yeast probiotics versus bacterial probiotics for IBS?
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Why is sleep important to gut health?
I typically try to stay out of the weeds but this fascinates the hell out of me.
Research on crappy diets potentially impacting your circadian clock and "inter-organ rhythmicity", disrupting a whole lot of stuff!
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@LoriShemek
Another article a couple years later...
#1
on the list for centenarians?
Positivity.
Happy Monday Lori!
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@NancyAFrench
I think you're husband is a national treasure, but you're more bad ass than he is any day.
Keep up the fight Nancy.
Wishing your family the best.
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@LoriShemek
SUPERNATURAL WARNING!!
Lori- we officially are kindred spirits.
About an hour ago I was reading a 2016 study on the effects of olive oil.
The quality of fats, specifically olive oil, have a marked improvement on brain function AND blood sugar.
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Gut microbiome research is advancing at warp speed
Younger people today are infinitely more aware of probiotics and fermented foods then I ever was
I went back to school recently to talk to 30 high school seniors about gut health
The future is bright indeed
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Green bananas are also a very good source of resistant starch
Resistant starch is fermented in the colon producing Short Chain Fatty Acids (SCFA)
SCFA's promote gut health
They help strengthen and repair gut lining.
Bananas are great fruits for Cardiovascular Health.
A first type of cardiovascular benefit from bananas is related to their potassium content. Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function.
Since one
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Your gut microbes are doing battle for you on a daily basis.
So feed them with fermented foods and fiber on a daily basis.
Your gut thanks you in advance.
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It's a kefir kinda day.
Seen quite a bit of publicity today on both milk and water kefir.
My free, weekly newsletter gets into all the ins and outs of fermenting these gems.
And free help is just an email away!
Sign up today at
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@LoriShemek
I don't know about you but after about 6PM, the quality of food I eat goes down dramatically.
Best to call it a day until 6 AM anyway!
Without even trying, you just knocked out a 12-hr fast!
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@LoriShemek
The 2nd largest and diverse microbial metropolis next to our gut is in the oral cavity. 700 different species of bacteria.
Love the impact tea has Lori.
Bonus tip- kefir is also known to be very good for oral health. Yet another advantage to fermented foods!
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@HeidiHmoretti
Butyrate is a first-ballot inductee to the Gut Microbiome Hall of Fame Heidi.
I have 4+ yrs on a high fiber diet. A butyrate game changer.
For those who can't tolerate fiber or maybe haven't found the right sources, see a GI doc and RD- it's that important.
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@LoriShemek
Interesting studies out there on sources of water and how they leave their distinct signatures on individual gut microbiomes (there's that gut malleability thing again)
The best defense to any invaders is a healthy gut microbiome.
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Other than reshaping or pounding metal, what does it mean to be MALLEABLE?
Easily influenced, trained, or controlled
The gut microbiome is extremely malleable. Dan's list here will have you WELL on your way to a healthier gut
Studies show improvements can be seen in days!
Healing your gut microbiome is the magic pill we’ve always wanted.
5 tips to improve gut health
1️⃣ Avoid processed food
2️⃣ Eat a variety of fruits and vegetables
3️⃣ Eat fermented foods
4️⃣ Get high quality sleep
5️⃣ Reduce stress
Bonus tip: drink more water
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@LoriShemek
Our malleable gut takes the shape of whatever we feed it
Garbage in- garbage out.
The trillions of microbes work for you or against you.
Kicking sugar out is a great place to start Lori.
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For 50+ years- I ate a strawberry from the bottom and discarded the leaves.
Thanks to
@maxlugavere
and his
@TODAYshow
segment I now eat a stawberry, leaves an all!
6 X the polyphenols in the leaves vs. the flesh!
LEAVES ON! (sounds like a good Elton John song)
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@LoriShemek
Great thing about stretching is that you don’t need any special equipment to do it.
Stretching can be done anywhere- any time
Low barrier for entry
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Water kefir.
A runner-up to milk kefir, but not by much.
Less studied than milk kefir, but still packs a ton of diversity in bacteria and yeast strains. (30 ish)
A couple days from start to finish.
My final product tastes very similar to a carbonated berry seltzer.
Try it.
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@hubermanlab
Explain how a person with dementia could not remember losing her spouse a couple months previously, yet could remember every word to her favorite songs from decades back.
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Gut health hack:
Do your best to stay out of the weeds.
Keep it simple.
Eat whole foods, try fermented foods, and get some fiber to feed the bacteria.
It's a low risk, very high reward endeavor.
Changed MY life.
Might work for you too.
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@marklewismd
@RenoDrew
I'm not a physician and let me tell you a SECRET. I thank my lucky stars for physicians every damn day.
Never thought I'd come to the Twitter space and find myself having to defend folks devoting their lives to helping others.
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@thelowcarb_rd
The mystery of the human body in action...
Fermentable fiber...
The bane of existence for your patient...
And the return to metabolical health for me.
Who knew.
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@LoriShemek
Happy Friday Lori!
Why is the gut referred to as your 2nd brain.
Your gut has a tube of nerves called the enteric nervous system. It has as many nerve cells as your spinal cord. Its size and importance earned second brain status!
Feed the gut, feed the brain!
Lose the fog!
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@LoriShemek
Being a fermented food nerd, a couple more nuggets:
"More is better"- quantity of CFU count may certainly have diminishing returns above a certain threshold. More DIVERSITY in strains is definitely better. That's why kefir is such a good source. Give your gut a variety of
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It really boils down to this:
All the advice on this app means nothing until...
You decide you want better for yourself.
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