Category: Gut Health

How to Make Butter, Yogurt, and Kefir at Home

While it’s easy enough to pop down to the grocery store and buy butter, yogurt, or kefir, it can be very rewarding—and easier than you think—to make your own products at home. Making staple dairy foods at home allows you to control what goes into them, control the process, and reconnect to the traditional way of doing things.

Yogurt and kefir are also fermented foods that deliver those oh-so-important probiotics to feed the beneficial microbes in your gut. Rather than rely on store-bought products, which often contain sugar and other additives you wish to avoid, why not make your own at home? Being able to make your own butter, yogurt, and kefir gives you flexibility. It gives you power. Most importantly, it gives you agency: the ability to control what you feed yourself or your family.

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Dear Mark: Colostrum

For today’s Dear Mark, I’m answering a reader question about whether colostrum supplements are worth trying. Let’s get right into it.

Dear Mark,

A buddy of mine has been taking colostrum powder for a few months now. He swears it’s helping him bulk up in the gym. I’m training for a century ride this summer and he says I should start using colostrum for leg strength. Ever since he mentioned it I feel like I’m seeing more fitness types talking about it on social media too. I’d love to get your take before shelling out the money. Thanks Mark!
Ah yes, your phone heard you talking about colostrum. Now your social media feed is full of colostrum posts, and you want to know if it’s legit or just another empty promise.

Colostrum, as you might know, is the “first milk” that mammals produce in the two to three days after giving birth. Compared to regular milk, colostrum is particularly rich in antibodies, enzymes, growth factors, and other nutrients all designed to protect the newborn and kickstart their immune system and digestion. If you were breastfed at birth, you received colostrum from your mother. Colostrum that you buy as a supplement is almost always bovine (cow) colostrum, usually in powder or capsule form.

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Does Your Digestion Need a Tune-up?

Well, does it?

We’re all going to be putting food in our bodies just about every day for the rest of our lives. Most of us will do it several times a day. We’ll chew it, send it down the esophagus into our stomach, and expose it to gastric juices and digestive enzymes. We’ll strip it of nutrients and send the excess down to the colon for dismissal, feeding resident gut bacteria along the way. The whole process should go smoothly. There shouldn’t be any pain or discomfort, bloating or constipation. Oh sure, nobody’s perfect, and there will be slow-downs or speed-ups from time to time, but in general a vital, fundamental process like digestion shouldn’t even register in our waking, conscious lives.

But sometimes it does.

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Primal Kitchen Cofounder Morgan Tried Zoe and Here’s What Happened

Today we have a special guest author, Primal Kitchen® cofounder Morgan Zanotti. She’s sharing her experience trying a personalized microbiome program, which includes eating scientific muffins, pricking herself with needles, and tracking her lifestyle, all for the goal of an optimized gut. Take it away, Morgan!  A few weeks ago, I had the chance to interview microbiome expert Dr. Tim Spector for the Primal Kitchen® Podcast. Dr. Tim founded Zoe, a microbiome program that personalizes an optimal eating pattern just for you using at-home testing, paired with information about your lifestyle and how you experience your day-to-day. The plan and app bring it all together to determine how your body responds to foods, and makes recommendations to help you live your best life. When I do these interviews, my intention is to learn more about the person sitting across from me. But the truth is, I learned more than I ever wanted to know about myself after talking to Dr. Tim and going through the Zoe process! As soon as Dr. Tim gave me the rundown of Zoe and what it does, I knew I had to give it a go. Here’s how it works. The Zoe Process First, I took a quiz, which covered the usual age range and gender questions, but also digs into details on how many plants I eat in a typical day, where my energy levels were, things like that. That information generates a rough idea of your inflammation profile, but that’s not enough to put you on a plan. From there, you get into testing your actual biology. With at-home kits, you do a gut microbiome test, a blood fat test, and you wear a blood sugar sensor to see blood sugar response to certain foods. No lab visits— you do it all yourself and it’s pretty goof-proof. I’ll admit, I was a little scared to apply the continuous blood sugar monitor on my arm, but it was easy to place, I barely felt it (seriously) and more importantly, it was easy to forget about once it was secured with medical tape. Meanwhile, you’re eating “standardized test meals,” which are essentially gluten-free fancy science muffins. These contain specific macronutrients that you eat at specific times so that you can test how your body responds to certain foods and eating patterns over time. The blood sugar data was especially interesting, because I could read it on my phone in real-time. And unlike pricking your finger, the continuous glucose monitor shows the full curve of your blood sugar response. If you rely on a finger prick you’re getting one piece of data at a specific time, but you really don’t get the full picture. Sometimes, my blood sugar responded before I was done eating! I’ve done a lot of self-experiments historically where I’ve gone full keto (total 20g carbs/day), I’ve gone pescetarian for a few months while I was getting my yoga teaching certification, but this felt way more precise, informative and awesomely geeky. How Did … Continue reading “Primal Kitchen Cofounder Morgan Tried Zoe and Here’s What Happened”

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What Are Postbiotics and What Do They Have to Do With Gut Health?

Gut health is an enormous topic that just got even bigger.

You know about probiotics: bacteria that provide benefits to our gut, metabolic, and/or overall health when eaten. Some probiotic bacteria colonize our guts—they take up residence in our digestive tract and provide lasting effects. Some probiotic bacteria are transients—they visit and impart benefits and interact with our guts and its inhabitants, but do not stay.

You also know about prebiotics: non-digestible food components that nourish and provide food for the bacteria living in our guts. Prebiotics include fermentable plant fibers, resistant starch, “animal fiber,” and certain polyphenols.

This is standard stuff. Entire store shelves are devoted to fermented dairy, pickles, sauerkraut, supplements, kombucha, and other sources of probiotics. You’ve probably got all sorts of strange gums and fibers and powders that serve as prebiotic substrate for gut bugs. Gut health is mainstream.

But you probably don’t know about postbiotics.

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The Definitive Guide to FODMAPs

You could be having a fairly routine conversation about health and nutrition where everything discussed is familiar. You hear things like “carbs” and “medium chain triglycerides” and “fructose” and “macros” and “gluten” and “PUFAs,” thinking nothing of it. Like I said, routine. Then someone mentions FODMAPs. Huh? What the heck is that? Quite possibly one of the strangest, seemingly contrived acronyms in existence, FODMAPs represents a collection of foods to which a surprisingly large number of people are highly sensitive. To them, paying attention to the FODMAPs in their diets is very real and very serious if they hope to avoid debilitating, embarrassing, and painful digestive issues.
What is a FODMAP?
FODMAPs are carbohydrates and fibers that gut bacteria can ferment in the gut and cause excessive gas, intestinal discomfort, diarrhea, and/or constipation. In other words, FODMAPs are a potential source of digestive distress in susceptible people.

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